{"id":6163,"date":"2026-02-10T17:03:22","date_gmt":"2026-02-10T17:03:22","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6163"},"modified":"2026-02-10T17:04:13","modified_gmt":"2026-02-10T17:04:13","slug":"6-proven-health-benefits-of-kiwi-fruit-for-peak-athletic-performance","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/6-proven-health-benefits-of-kiwi-fruit-for-peak-athletic-performance\/","title":{"rendered":"6 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0645\u062b\u0628\u062a\u0629 \u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0643\u064a\u0648\u064a \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0623\u0639\u0644\u0649"},"content":{"rendered":"

\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u062f\u0639\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u064a\u0641\u0636\u0644 \u0645\u0639\u0638\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u062a\u0648\u062a \u0648\u0645\u062e\u0641\u0648\u0642\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0644\u0643\u0646 \u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0643\u064a\u0648\u064a \u062a\u0633\u062a\u062d\u0642 \u0645\u0643\u0627\u0646\u0627 \u062f\u0627\u0626\u0645\u0627 \u0641\u064a \u062a\u0631\u0633\u0627\u0646\u062a\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0628\u0633\u0639\u0631 \u063a\u0631\u0627\u0645\u060c \u064a\u0642\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0641\u0627\u062e\u0631 \u0627\u0644\u0645\u062f\u0645\u062c \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644\u060c \u0648\u0645\u0644\u0641 \u0623\u0644\u064a\u0627\u0641 \u0642\u0648\u064a\u060c \u0648\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0643\u0644 \u0634\u064a\u0621 \u0645\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u062f\u0641\u0627\u0639 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>

\u0627\u0644\u0645\u0644\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a: \u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0648\u064a\u0647 \u0627\u0644\u0643\u064a\u0648\u064a\u061f<\/h2>

\u0648\u0641\u0642\u0627 \u0644 \u0642\u0627\u0639\u062f\u0629 \u0628\u064a\u0627\u0646\u0627\u062a USDA FoodData Central<\/strong>\u060c \u062d\u0635\u0629 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0643\u064a\u0648\u064a \u0627\u0644\u0646\u064a\u0621 \u062a\u0648\u0641\u0631:<\/p>

Nutrient<\/th>Amount<\/th><\/tr><\/thead>
Calories<\/td>61 kcal<\/td><\/tr>
Carbohydrates<\/td>14.7g<\/td><\/tr>
Dietary Fiber<\/td>3g<\/td><\/tr>
Protein<\/td>1.1g<\/td><\/tr>
Fat<\/td>0.5g<\/td><\/tr>
Vitamin C<\/td>92.7mg (103% DV)<\/td><\/tr>
Vitamin K<\/td>40.3% DV<\/td><\/tr>
Vitamin E<\/td>1.5mg<\/td><\/tr>
Potassium<\/td>312mg<\/td><\/tr>
Magnesium<\/td>17mg<\/td><\/tr>
Calcium<\/td>34mg<\/td><\/tr><\/tbody><\/table><\/figure>

\u0647\u0630\u0647 \u0643\u062b\u0627\u0641\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0633\u062a\u062b\u0646\u0627\u0626\u064a\u0629 \u062a\u0628\u0644\u063a 61 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637 \u2014 \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0643\u064a\u0648\u064a \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0643\u0641\u0627\u0621\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0646\u0634\u0637\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0627\u0628\u0639\u0648\u0646 \u062a\u0646\u0627\u0648\u0644\u0647\u0645.<\/p>

\"\"\/<\/figure>

6 \u0641\u0648\u0627\u0626\u062f \u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0644\u0629 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0646\u0634\u0637\u064a\u0646<\/h2>

1. \u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u0648\u0627\u0644\u062a\u062d\u0645\u0644<\/h3>

\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646\u060c \u062a\u0624\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0631\u0626\u0629 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0644\u0631\u0626\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629. \u064a\u0644\u0639\u0628 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0639\u0627\u0644\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0641\u064a \u0627\u0644\u0643\u064a\u0648\u064a \u062f\u0648\u0631\u0627 \u0645\u0644\u0645\u0648\u0633\u0627 \u0647\u0646\u0627. \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a Thorax<\/em> (\u0641\u0648\u0631\u0627\u0633\u062a\u064a\u0631 \u0648\u0622\u062e\u0631\u0648\u0646\u060c 2000) \u0648\u062c\u062f \u0623\u0646 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0644\u0644\u0643\u064a\u0648\u064a \u0648\u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a \u2014 \u0645\u0646 5 \u0625\u0644\u0649 7 \u062d\u0635\u0635 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u2014 \u0642\u0644\u0644 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0635\u0641\u064a\u0631 \u0648\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u062a\u0646\u0641\u0633. \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0631\u0626\u0629 \u0627\u0644\u0645\u062b\u0644\u0649 \u064a\u0639\u0646\u064a \u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0644\u0629\u060c \u0648\u0642\u062f\u0631\u0629 \u062a\u062d\u0645\u0644 \u0623\u0641\u0636\u0644.<\/p>

\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u0629:<\/strong> \u0623\u0636\u0641 1-2 \u0645\u0646 \u0627\u0644\u0643\u064a\u0648\u064a \u0625\u0644\u0649 \u0639\u0635\u064a\u0631 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062f\u0639\u0645 \u062c\u0627\u0647\u0632\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0642\u0628\u0644 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629.<\/p>

2. \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u062a\u062c\u0644\u0637 \u0627\u0644\u062f\u0645 \u062f\u0648\u0646 \u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629<\/h3>

\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0643\u062b\u0641 \u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0648\u062a\u0631 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u062c\u0645\u0639 \u0627\u0644\u0635\u0641\u0627\u0626\u062d \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0623\u0628\u062d\u0627\u062b \u0645\u0646 \u062c\u0627\u0645\u0639\u0629 \u0623\u0648\u0633\u0644\u0648 (Platelets<\/em>\u060c \u062f\u0648\u062a\u0627\u0631\u0648\u064a \u0648\u064a\u0648\u0631\u063a\u064a\u0646\u0633\u0646\u060c 2004) \u0623\u0638\u0647\u0631 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 2\u20133 \u0641\u0648\u0627\u0643\u0647 \u0643\u064a\u0648\u064a \u064a\u0648\u0645\u064a\u0627 \u064a\u0642\u0644\u0644 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u062a\u062c\u0645\u0639 \u0627\u0644\u0635\u0641\u0627\u0626\u062d \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0645 \u2014 \u0645\u0645\u0627 \u0623\u062f\u0649 \u0625\u0644\u0649 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0645\u0645\u0627\u062b\u0644\u0629 \u0644\u0644\u0623\u0633\u0628\u0631\u064a\u0646 \u0628\u062c\u0631\u0639\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u064a\u0648\u0645\u064a\u0627\u060c \u0648\u0644\u0643\u0646 \u062f\u0648\u0646 \u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629 \u0645\u0639\u0648\u064a\u0629. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u0627\u0642\u0628\u0648\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0647\u0630\u0647 \u0645\u064a\u0632\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0647\u0645\u0629.<\/p>

\u0627\u0644\u062c\u0631\u0639\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627:<\/strong> 2-3 \u0643\u064a\u0648\u064a \u064a\u0648\u0645\u064a\u0627 \u0644\u062f\u0639\u0645 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>

3. \u064a\u0642\u0648\u064a \u0627\u0644\u062f\u0641\u0627\u0639 \u0627\u0644\u0645\u0646\u0627\u0639\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/h3>
\"\"\/<\/figure>

\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u0627\u0642 \u064a\u062b\u0628\u0637 \u0645\u0624\u0642\u062a\u0627 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u2014 \u0648\u0647\u064a \u0646\u0627\u0641\u0630\u0629 \u064a\u0631\u062a\u0641\u0639 \u0641\u064a\u0647\u0627 \u062e\u0637\u0631 \u0627\u0644\u0645\u0631\u0636. \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0643\u064a\u0648\u064a \u064a\u0648\u0641\u0631 \u0623\u0643\u062b\u0631 \u0645\u0646 103\u066a \u0645\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0623\u0633\u0627\u0633\u064a \u0644\u0648\u0638\u064a\u0641\u0629 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0645\u0631\u0627\u062c\u0639\u0629 \u0634\u0627\u0645\u0644\u0629 \u0641\u064a Nutrients<\/em> \u0623\u0643\u062f (\u0643\u0627\u0631 & \u0645\u0627\u062c\u064a\u0646\u064a\u060c 2017) \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0627\u0644\u0643\u0627\u0641 \u064a\u062f\u0639\u0645 \u0627\u0644\u062f\u0641\u0627\u0639 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0638\u0631\u0648\u0641 \u0639\u0628\u0621 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0639\u0627\u0644\u064a.<\/p>

\u0623\u0641\u0636\u0644 \u062a\u0648\u0642\u064a\u062a:<\/strong> \u062a\u0646\u0627\u0648\u0644 1-2 \u0645\u0646 \u0627\u0644\u0643\u064a\u0648\u064a \u062e\u0644\u0627\u0644 30\u201360 \u062f\u0642\u064a\u0642\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062f\u0639\u0645 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0645\u0646\u0627\u0639\u0629.<\/p>

4. \u064a\u0639\u0632\u0632 \u0647\u0636\u0645 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621<\/h3>

\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0643\u064a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0643\u062a\u064a\u0646\u064a\u062f\u064a\u0646\u060c \u0648\u0647\u0648 \u0625\u0646\u0632\u064a\u0645 \u0628\u0631\u0648\u062a\u064a\u0648\u0644\u064a \u0641\u0631\u064a\u062f \u0645\u0646 \u0646\u0648\u0639\u0647 \u0641\u064a \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u064a\u0633\u0631\u0639 \u062a\u062d\u0644\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0648\u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0648\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a. \u0627\u0644\u0628\u062d\u062b \u0641\u064a Journal of Agricultural and Food Chemistry<\/em> \u0623\u0643\u062f (\u0643\u0648\u0631 \u0648\u0622\u062e\u0631\u0648\u0646\u060c 2010) \u0623\u0646 \u0627\u0644\u0623\u0643\u062a\u064a\u0646\u064a\u062f\u064a\u0646 \u062d\u0633\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0647\u0636\u0645 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0639\u062f\u0629 \u0639\u0628\u0631 \u0645\u0635\u0627\u062f\u0631 \u0628\u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u062d\u0645\u064a\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u064a\u0639\u0646\u064a \u0630\u0644\u0643 \u0627\u0645\u062a\u0635\u0627\u0635\u0627 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0644\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0639\u0636\u0644\u0627\u062a\u0643 \u0641\u0639\u0644\u064a\u0627 \u2014 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0627\u0644\u0647\u0636\u0645\u064a \u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0629.<\/p>

\u0646\u0635\u064a\u062d\u0629 \u0645\u062d\u062a\u0631\u0641\u0629:<\/strong> \u062a\u0646\u0627\u0648\u0644 \u0643\u064a\u0648\u064a \u0648\u0627\u062d\u062f \u0628\u0639\u062f \u0648\u062c\u0628\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u062f\u0639\u0645 \u0627\u0644\u0647\u0636\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e.<\/p>

5. \u062d\u0645\u0627\u064a\u0629 \u0635\u062d\u0629 \u0627\u0644\u0639\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644<\/h3>

\u064a\u0639\u062f \u0627\u0644\u062a\u0646\u0643\u0633 \u0627\u0644\u0628\u0642\u0639\u064a \u0633\u0628\u0628\u0627 \u0631\u0626\u064a\u0633\u064a\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0628\u0635\u0631\u060c \u0648\u0627\u0644\u0644\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0632\u064a\u0627\u0643\u0633\u0627\u0646\u062b\u064a\u0646 \u0641\u064a \u0627\u0644\u0643\u064a\u0648\u064a \u0647\u0645\u0627 \u062e\u0637 \u0627\u0644\u062f\u0641\u0627\u0639 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0623\u0648\u0644. \u0623\u0628\u062d\u0627\u062b \u0646\u0634\u0631\u062a \u0641\u064a Archives of Ophthalmology<\/em> \u0648\u062c\u062f (\u0633\u064a\u062f\u0648\u0646 \u0648\u0622\u062e\u0631\u0648\u0646\u060c 1994) \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u0643\u0627\u0631\u0648\u062a\u064a\u0646\u0648\u064a\u062f\u0627\u062a \u0628\u0634\u0643\u0644 \u0623\u0639\u0644\u0649 \u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u062a\u0646\u0643\u0633 \u0627\u0644\u0628\u0642\u0639\u064a \u0627\u0644\u0645\u062a\u0642\u062f\u0645 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 43\u066a. \u062a\u062f\u0639\u0645 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0643\u0628\u0627\u062a \u0623\u064a\u0636\u0627 \u0627\u0644\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u2014 \u0648\u0647\u0648 \u0636\u0631\u0648\u0631\u064a \u0644\u062d\u062f\u0629 \u0627\u0644\u0631\u0624\u064a\u0629 \u0648\u0633\u0631\u0639\u0629 \u0631\u062f \u0627\u0644\u0641\u0639\u0644 \u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p>

6. \u064a\u062f\u0639\u0645 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0648\u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u062c\u0644\u062f<\/h3>

\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0647\u0648 \u0639\u0627\u0645\u0644 \u0645\u0633\u0627\u0639\u062f \u0636\u0631\u0648\u0631\u064a \u0644\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u2014 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0647\u064a\u0643\u0644\u064a \u0627\u0644\u0630\u064a \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629 \u0648\u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0636\u0627\u0645\u0629. \u062f\u0631\u0627\u0633\u0629 \u0641\u064a Nutrients<\/em> \u0623\u0643\u062f (\u0628\u0648\u0644\u0627\u0631 \u0648\u0622\u062e\u0631\u0648\u0646\u060c 2017) \u0623\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a \u0636\u0631\u0648\u0631\u064a \u0644\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646 \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u062c\u0644\u062f. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646\u060c \u064a\u062a\u0631\u062c\u0645 \u0630\u0644\u0643 \u0625\u0644\u0649 \u0645\u0641\u0627\u0635\u0644 \u0623\u0643\u062b\u0631 \u0645\u0631\u0648\u0646\u0629\u060c \u0648\u062a\u0639\u0627\u0641\u064a \u0623\u0633\u0631\u0639 \u0645\u0646 \u0627\u0644\u062e\u062f\u0648\u0634 \u0627\u0644\u062f\u0642\u064a\u0642\u0629\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0636\u0627\u0645\u0629 \u062a\u062d\u062a \u0636\u063a\u0637 \u0645\u062a\u0643\u0631\u0631.<\/p>

\u0643\u064a\u0641\u064a\u0629 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0643\u064a\u0648\u064a \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643<\/h2>
\"\"\/<\/figure>
  • Pre-Workout Smoothie:<\/strong> Blend 2 kiwis with spinach, banana, and water for a vitamin C-rich energy boost<\/li>
  • Post-Workout Recovery:<\/strong> Pair 1\u20132 kiwis with Greek yogurt for immune support and enhanced protein digestion<\/li>
  • Daily Snack:<\/strong> Halve a kiwi and scoop with a spoon \u2014 a 61-calorie, nutrient-dense option between meals<\/li>
  • Optimal Daily Intake:<\/strong> 2\u20133 kiwis (approximately 150\u2013200g) to reach evidence-based cardiovascular and immune benefits<\/li> <\/ul>

    \u0645\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u062d\u0630\u0631<\/h2>

    \u0627\u0644\u0643\u064a\u0648\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0643\u062a\u064a\u0646\u064a\u062f\u064a\u0646\u060c \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0631\u062f\u0648\u062f \u0641\u0639\u0644 \u062a\u062d\u0633\u0633\u064a\u0629 \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0646 \u0644\u0644\u0644\u0627\u062a\u0643\u0633 \u0623\u0648 \u0627\u0644\u0645\u0648\u0632 \u0623\u0648 \u0627\u0644\u0628\u0627\u0628\u0627\u064a\u0627. \u0642\u062f \u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0648\u062e\u0632 \u0641\u064a \u0627\u0644\u0641\u0645\u060c \u062a\u0648\u0631\u0645\u060c \u0623\u0648 \u0627\u0646\u0632\u0639\u0627\u062c \u0641\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a. \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0631\u062f \u0641\u0639\u0644\u060c \u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0627\u0633\u062a\u0634\u0631 \u0645\u0642\u062f\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0642\u0628\u0644 \u0625\u0639\u0627\u062f\u0629 \u0625\u062f\u062e\u0627\u0644 \u0627\u0644\u0641\u0627\u0643\u0647\u0629.<\/p>

    \u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2>

    \u0627\u0644\u0643\u064a\u0648\u064a \u0623\u062f\u0627\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0648\u062b\u0642\u0629 \u0639\u0644\u0645\u064a\u0627 \u2014 \u0648\u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0644\u0630\u064a\u0630\u0629. \u0645\u0646 \u062a\u0639\u0632\u064a\u0632 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u062a\u0633\u0631\u064a\u0639 \u0647\u0636\u0645 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u0644\u0649 \u062d\u0645\u0627\u064a\u0629 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062f\u0639\u0645 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0644\u0627\u062c\u064a\u0646\u060c \u064a\u0645\u0643\u0646 \u0644\u0625\u0636\u0627\u0641\u0629 2-3 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0643\u064a\u0648\u064a \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0623\u0646 \u062a\u062d\u0642\u0642 \u0645\u0643\u0627\u0633\u0628 \u0645\u0644\u0645\u0648\u0633\u0629 \u0641\u064a \u0623\u062f\u0627\u0626\u0643 \u0648\u062a\u0639\u0627\u0641\u064a\u0643 \u0648\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u0643 \u0641\u064a \u062a\u062f\u0631\u064a\u0628\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. \u0625\u0646\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0631\u0642\u064a\u0627\u062a \u0641\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u062d\u064a\u062b \u0627\u0644\u062a\u0643\u0644\u0641\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0639\u0644\u0649 \u062e\u0637\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>

    Disclaimer: This article is intended for general informational purposes only and does not constitute medical or nutritional advice. Consult a qualified healthcare professional or registered dietitian before making significant dietary changes, particularly if you have existing health conditions or known food allergies.<\/em><\/p>

    \u0627\u0644\u0645\u0631\u0627\u062c\u0639<\/h3>
    1. USDA FoodData Central. Kiwifruit, green, raw.<\/em> https:\/\/fdc.nal.usda.gov<\/li>
    2. Forastiere, F. et al. (2000). Consumption of fresh fruit rich in vitamin C and wheezing symptoms in children. Thorax<\/em>, 55(4), 283\u2013288.<\/li>
    3. Duttaroy, A.K. & J\u00f8rgensen, A. (2004). Effects of kiwi fruit consumption on platelet aggregation and plasma lipids in healthy volunteers. Platelets<\/em>, 15(5), 287\u2013292.<\/li>
    4. Carr, A.C. & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients<\/em>, 9(11), 1211.<\/li>
    5. Kaur, L. et al. (2010). Actinidin from kiwifruit (Actinidia deliciosa<\/em>) and protein digestion. Journal of Agricultural and Food Chemistry<\/em>, 58(9), 5260\u20135266.<\/li>
    6. Seddon, J.M. et al. (1994). Dietary carotenoids and risk of advanced age-related macular degeneration. Archives of Ophthalmology<\/em>, 112(12), 1492\u20131500.<\/li>
    7. Pullar, J.M. et al. (2017). The roles of vitamin C in skin health. Nutrients<\/em>, 9(8), 866.<\/li> <\/ol>

      <\/p> ","protected":false},"excerpt":{"rendered":"

      \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u062f\u0639\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u064a\u0641\u0636\u0644 \u0645\u0639\u0638\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u062a\u0648\u062a \u0648\u0645\u062e\u0641\u0648\u0642\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0644\u0643\u0646 \u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0643\u064a\u0648\u064a \u062a\u0633\u062a\u062d\u0642 \u0645\u0643\u0627\u0646\u0627 \u062f\u0627\u0626\u0645\u0627 […]<\/p>\n","protected":false},"author":2,"featured_media":19185,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/02\/kiwi-fitness-hero.jpg","fifu_image_alt":"","footnotes":""},"categories":[54,202,213,19],"tags":[],"class_list":["post-6163","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-benefits","category-foods","category-nutrition"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ar","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/02\/kiwi-fitness-hero.jpg","categories_details":[{"id":54,"name":"General","count":105,"parent":0},{"id":202,"name":"Benefits","count":166,"parent":0},{"id":213,"name":"Foods","count":119,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":14014,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6163","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/comments?post=6163"}],"version-history":[{"count":13,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6163\/revisions"}],"predecessor-version":[{"id":19187,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/6163\/revisions\/19187"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/19185"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=6163"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=6163"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=6163"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}