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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
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.
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