Kiwi Fruit, किविफल, Actinidia deliciosa ~ NepalAyurveds.com

यसको फल गोलाकार खैरो भुस भएको भित्र हरियो, मसिना काला बीज धेरै हुन्छ । चीनतिर र समशीतोष्ण क्षेत्रमा खेती गरी यसको फल धेरै प्रयोग गर्छन् । यो शीतल मीठो फलले गर्मी फ्याँक्छ, पित्तरोगमा लाभ दिन्छ, रक्तस्राव र पेटका घाउमा हित गर्छ, आँखालाई तेजिलो पार्छ, उच्चरक्तचाप र मुटुको धड्कन

बढ्नेमा फाइदा पुयाउँछ । यो फल १/१ वटा ५-७ पटक दिनहुँ खाँदा आशातीत लाभ मिल्छ । किवि सेतो फुल्ने, हाँगाबिँगा धेरै हुने लहरिने बिरुवा काँटछाँट गरी सानै पारिन्छ । यो १४००-२१०० मिटरमा खेती राम्रो फस्टाउँछ । कम चिसो, तुषारो सहन सक्ने, चिस्यान भूमिमा तापक्रम हिउँदमा ५-१५ डिग्री सेन्टिग्रेड र गृष्म ऋतुमा १३- २५ डिग्री सेन्टिग्रेड, वार्षिक औसत वर्षा १५० से.मि. र सापेक्षिक आर्द्रता ७०-८० प्रतिशत भएको ठाउँ उत्तमस्थान मानिन्छ । किवि १०० ग्राम फलमा पाइने खाद्यतत्त्व : पानी ८१ ग्राम, शक्ति ६६ क्यालोरी, प्रोटिन ०.७९ ग्राम, चिल्लो ०.०७ ग्राम, कार्बोहाइड्रेट १७.५ ग्राम, क्याल्सियम १६ मिलिग्राम, फस्फोरस ६४ मिलिग्राम, फलाम ०.५१ मि.ग्रा., म्याग्नेसियम ३० मि.ग्रा. पोटासियम ३३२ मि.ग्रा., सोडियम ५ मि.ग्रा., थायमिन ०.०२ मि.ग्रा., नाप्सिन ०.५ मि.ग्रा., राइबोफ्लेमिन ०.०५ मि.ग्रा., भिटामिन 'ए' १७५ आइंयू, भिटामिन 'सी' १०६ मि.ग्रा. हुन्छ । यसको गुण-धर्म र औषधीय काम किवि ठूलोसमान हुन्छ ।

परिचय

किवी फल (Kiwi Fruit) वैज्ञानिक नाम Actinidia deliciosa भएको एक पौष्टिक फल हो। यो फल चीनको मूल बासिन्दा मानिन्छ तर अहिले यो विश्वभर नै उत्पादन हुँदैछ। यसको बाहिरी छाला खैरो र रौँदार हुन्छ भने भित्र हरियो गुदी र धेरै साना काला बीज हुन्छन्। यो फल स्वादमा मीठो, अमिलो र रसदार हुन्छ। यसमा भिटामिन सी, फाइबर, एन्टिअक्सिडेन्ट र अन्य पोषक तत्त्वहरू प्रचुर मात्रामा पाइन्छन्।

२. नेपाल र अन्य देशहरूमा उपलब्धता

किवी फल नेपालको १४००–२१०० मिटर उचाइ भएका हिमाली र समशीतोष्ण क्षेत्रहरूमा खेती गरिन्छ। नेपालको काठमाडौं, पोखरा, इलाम, ताप्लेजुङ, पाँचथर, डोल्पा, मुस्ताङ जस्ता जिल्लाहरूमा यसको खेती सफलतापूर्वक गरिएको छ। विश्वभर यो फल चीन, न्युजिल्यान्ड, इटाली, ग्रीस, फ्रान्स, अमेरिका, जापान, कोरिया लगायत देशहरूमा पनि उत्पादन हुन्छ।

३. शारीरिक गुणहरू

आकार: गोलाकार वा अण्डाकार, ५–८ सेन्टिमिटर लामो।
बाह्य आवरण: पातलो खैरो छाला, रौँदार (भुस भएको)।
भित्री गुदी: हरियो, रसदार, मीठो-अमिलो स्वाद।
बीज: साना काला बीज धेरै मात्रामा फैलिएका।
स्वाद: अनन्नास, स्ट्रबेरी र केही मात्रामा केराको मिश्रित स्वाद।

४. औषधीय गुणहरू

किवी फलले निम्न औषधीय फाइदा दिन्छ:

शीतल प्रभाव: गर्मी, पित्त रोग, रक्तस्राव र पेटको अल्सरमा लाभदायक।
रक्तचाप नियन्त्रण: उच्च रक्तचाप र मुटुको धड्कन बढ्ने समस्यामा फाइदा गर्छ।
आँखाको स्वास्थ्य: भिटामिन एले आँखालाई तेजस्वी बनाउँछ।
पाचन शक्ति: फाइबरले पाचन प्रणाली सुधार्छ।
रोग प्रतिरोधक क्षमता: भिटामिन सीले इम्युनिटी बढाउँछ।
रक्त शुद्धि: यसले रक्तलाई शुद्ध गरेर त्वचा निखार्छ।

५. फाइदाहरू

पोषणयुक्त: १०० ग्राम किवीमा १०६ मिग्रा भिटामिन सी, १७.५ ग्राम कार्बोहाइड्रेट, ०.७९ ग्राम प्रोटिन, ३३२ मिग्रा पोटासियम हुन्छ।
क्यान्सर प्रतिरोधक: एन्टिअक्सिडेन्टले क्यान्सरको जोखिम घटाउँछ।
हृदय स्वास्थ्य: कोलेस्टेरल नियन्त्रण गरेर हृदय रोगबाट जोगाउँछ।
त्वचा रौनक: कोलाजन उत्पादन गरेर त्वचा चम्काउँछ।

६. प्रयोग विधि

ताजा फल: छाला काटेर वा चम्चाले खान सकिन्छ।
जुस: ब्लेन्डरमा हालेर रस निकाली पिउन सकिन्छ।
फ्रुट सलाद: अन्य फलहरूसँग मिसाएर खाने।
मिठाई र डेजर्ट: केक, आइसक्रिममा टप्पिङको रूपमा प्रयोग गर्न सकिन्छ।

७. खेती, उत्पादन र संरक्षण

जलवायु: ५–२५°C तापक्रम, ७०–८०% आर्द्रता, १५० सेमी वर्षा भएको ठाउँ उपयुक्त।
माटो: बलौटे, जलनिकास भएको उर्वर माटो।
रोप्ने समय: वसन्त ऋतु (मार्च–अप्रिल)।
सिंचाई: नियमित रूपमा पानी दिनुपर्छ।
कटाई: फल पाकेपछि (सेप्टेम्बर–नोभेम्बर) तोक्नुपर्छ।
संरक्षण: फ्रिजमा २–४ हप्ता समयसम्म राख्न सकिन्छ।

८. निष्कर्ष

किवी फल एक उत्कृष्ट पौष्टिक फल हो जसले शरीरलाई धेरै प्रकारले फाइदा पुर्याउँछ। यसले नेपालको पहाडी क्षेत्रमा राम्रो उत्पादन गर्न सकिन्छ र यसको माग बजारमा बढ्दैछ। यसको नियमित सेवनले स्वास्थ्यमा ठूलो सुधार ल्याउन सकिन्छ। त्यसैले, किवी फललाई दैनिक आहारमा समावेश गर्नु एक स्वस्थ जीवनशैलीको लागि उत्तम हुनेछ।

Introduction

Kiwi fruit, also known as किविफल in Nepali and scientifically called Actinidia deliciosa, is one of those fruits that looks a little odd on the outside but surprises you with a burst of flavor inside. It has a fuzzy, brownish outer skin, and when you cut it open, you’ll find bright green flesh dotted with tiny black seeds arranged in a circular pattern.

Originally from China, where it was known as the “Chinese gooseberry,” kiwi has now gained popularity all over the world—not just for its delicious taste but also for its impressive health benefits. The fruit is juicy, slightly tangy, and refreshing—especially in the summer heat. Beyond its taste, kiwi is packed with nutrients and serves as a natural remedy for various ailments.

Availability in Nepal and Other Countries

In Nepal, kiwi cultivation has started gaining ground in high-altitude regions. The fruit grows best at elevations between 1400 to 2100 meters above sea level. Hilly areas like Ilam, Dhankuta, Dolakha, Nuwakot, and Kavre have become ideal zones for kiwi farming due to their cool and moist climate. Farmers are increasingly drawn to kiwi cultivation as it offers good returns and growing demand in local as well as export markets.

Outside Nepal, kiwi is extensively grown in countries like New Zealand, Italy, China, Chile, Iran, and Greece. New Zealand is particularly famous for its high-quality kiwis and has turned this exotic fruit into a global export product. The ideal environment for kiwi includes mild winters and not-too-hot summers, along with good rainfall and humidity.

Physical Properties

The kiwi vine is a climbing plant that can be pruned and trained to grow on trellises. It’s known for:

Leaves: Broad, oval-shaped, and bright green
Flowers: Usually white, mildly fragrant, and bloom in spring
Fruit: Oval-shaped, covered in light brown fuzz; the inside is green with small edible black seeds

A standard kiwi fruit weighs about 100 grams and is firm yet juicy when ripe. When unripe, it’s quite tart, but when fully ripened, it becomes sweet with a unique tangy twist.

Here’s a quick breakdown of its nutritional content per 100 grams:

Water: 81g
Calories: 66 kcal
Protein: 0.79g
Fat: 0.07g
Carbohydrate: 17.5g
Calcium: 16mg
Phosphorus: 64mg
Iron: 0.51mg
Magnesium: 30mg
Potassium: 332mg
Sodium: 5mg
Thiamin (Vitamin B1): 0.02mg
Niacin (Vitamin B3): 0.5mg
Riboflavin (Vitamin B2): 0.05mg
Vitamin A: 175 IU
Vitamin C: 106mg

This tiny green fruit is truly a nutrient powerhouse.

Medicinal Properties

Kiwi is more than just a tasty snack. Its rich composition of vitamins, minerals, and antioxidants makes it highly medicinal in nature.

Here are some key health benefits:

1. Coolant for the Body

Kiwi has a natural cooling effect, which helps reduce body heat during hot weather. In traditional uses, it’s taken to “throw off the heat” from the body, keeping you fresh and hydrated.

2. Beneficial for Liver and Bile Disorders

It helps soothe conditions related to Pitta dosha in Ayurvedic terms, such as acidity, heat rashes, and bile-related issues.

3. Good for Wounds and Bleeding

Rich in Vitamin C and antioxidants, kiwi helps heal internal wounds, reduces bleeding, and supports skin repair.

4. Heart and Blood Pressure Health

The fruit is low in sodium but high in potassium and magnesium, which helps maintain normal heart rhythm and blood pressure. It also improves circulation and helps control high BP and rapid heartbeat.

5. Eyesight Booster

With a good dose of Vitamin A, kiwi helps improve vision and protects against age-related eye conditions.

6. Digestive Aid

Its natural enzymes help break down protein and improve digestion. If you suffer from bloating or constipation, kiwi can bring relief.

Advantages of Eating Kiwi

Weight Management: Low in calories and fat, yet filling and packed with fiber.
Immunity Booster: Its high Vitamin C content strengthens your immune system.
Diabetic-Friendly: It has a low glycemic index, meaning it doesn’t spike your blood sugar.
Improves Skin Texture: The antioxidants and Vitamin E in kiwi fight aging signs.
Anti-inflammatory: Great for people with joint pain or chronic inflammation.

Common Uses

You can use kiwi in many ways:

Eaten Raw: Simply peel and slice for a refreshing snack.
In Smoothies: Blend with banana, spinach, and yogurt for a nutritious drink.
Salads: Add chopped kiwi to fruit or green salads for a tangy twist.
Desserts: Top cakes, puddings, and tarts with kiwi slices.
Face Pack: Mix mashed kiwi with honey for a natural glow (external use).

How to Use

For health benefits, it’s advised to eat one whole kiwi fruit 5–7 times a week. You can eat it in the morning or as a mid-afternoon snack.

Some Quick Recipes:

Kiwi Detox Water: Slice kiwi and soak in water overnight with a mint leaf.
Kiwi Yogurt Bowl: Mix kiwi slices with yogurt, honey, and granola.
Kiwi Chutney: Blend kiwi with coriander, green chili, and a pinch of salt for a tangy dip.

Always remember to peel the outer skin, as it can be rough on the stomach even though it’s technically edible.

Harvesting and Preservation

Growing Season:

Kiwi vines start bearing fruit in the third year after planting. The flowering begins in spring, and fruits are generally harvested in autumn, around October to November.

Ideal Conditions for Farming:

Temperature: 5°C to 15°C in winter; 13°C to 25°C in summer
Rainfall: 150 cm annually
Humidity: 70% to 80%
Kiwi vines like well-drained, moist soil and require proper pruning to manage growth.

Harvesting Tips:

Fruits are ready for picking when:

They reach full size
The outer fuzz starts shedding slightly
The internal sugar content (measured using a Brix scale) is optimal

Storage:

Kiwi fruits can be kept in a cool, dark place or refrigerated. When unripe, you can speed up ripening by placing them in a paper bag with apples or bananas.

Preservation methods include:

Freezing kiwi slices for smoothies
Drying kiwi chips in a dehydrator
Making jams or preserves

Conclusion

Kiwi is truly a gift of nature that combines great taste with even greater health benefits. From boosting immunity and aiding digestion to protecting the heart and eyes, this little green fruit punches way above its weight.

In Nepal, kiwi farming is proving to be a promising livelihood option for farmers living in mid- to high-hill regions. With increasing awareness and demand, both its consumption and cultivation are on the rise. Whether you enjoy it in your smoothie or eat it straight from the peel, one thing is clear—adding kiwi to your diet is a small step toward better health.

So next time you're looking for a tasty, tangy, and powerful fruit to snack on, remember the kiwi. Small, green, and mighty—it's one fruit that truly does it all.

Reference

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