Matcha chai ndicho chikafu chekudya chazvino iye zvino asi iwe unogona kunakidzwa nechando zvakare. Pane zvinhu zvakasiyana siyana zvinoti izvi zvisiyanise kubva kune zvakasvibirira teji uye nzira itsva dzekushandisa kwayo zvinoramba zvichiuya. Dzidza zvakawanda pamusoro pechinhu ichi chinoshandiswa uye kuti chinogona kushandiswa sei mumhando dzakasiyana-siyana dzekubika.
Chii Chinonzi Matcha?
Matcha powder inogona kuva itsva kune vakawanda muUnited States asi iyi yega yeiiiiiiiiyi ndiyo yakakonzera mhemberero yeJapan yemazana kwemazana emakore.
Matcha ipfumbu yakakosha yakagadzirwa kubva kumusango wewaii chaiwo. Panzvimbo yekudzivirira nekurasa chikamu cheiyo, iwe uri kuvhara zvose zvayo, uye saka uchishandisa zvimwe zvekudya zvinobatsira.
Matcha inogona kunakidzwa, inotonhora, inotonhora kana inoshandiswa mumhando dzakasiyana-siyana dzekubika (kunyanya pane iyo iri pasi). Iyo yakajeka yemaradhidhi yakajeka isinganzwisisiki asi kuvhuvira kwakanyanya kuoma kutsanangura kana iwe usati wamboravira tei yega. Matcha yakanyanya kukura kupfuura mashizha emuti wehawai uye ine nyika yakawanda inonaka. Iine chinyorwa chekunaka kwakanyarara, kunoteverwa nemuromo wemami; vamwe vanhu vanozviona zvakanyanyisa zvinorwadza.
Zvokudya zvinokosha
Matcha powder yakazara mukuputika kurwisa antioxidants inozivikanwa sekatechins pamwe nemamwe makemikari anokonzerwa nema polyphenols. Izvi zvinogona kubatsira kuchengetedza muviri kurwisana nehutachiona hwehutachiona hwakafanana nechirwere chemwoyo nemamwe marudzi ekenza. Chidzidzo chiduku chakabudiswa muna 2017 chakaratidza kuti kunwa matcha kunogonawo kusanganiswa nekufungisisa zviri nani nekuvandudzwa kwekuyeuka.
Tsvakurudzo yakabudiswa munaJanuary 2018 yakawana kuti kunwa kiroi chaiiyo chaiyo mushure mekuita muviri kunowedzera mafuta achipisa panguva iyoyo; Vatsvakurudzi vakaona kuti zvinodiwa na matcha hazvifaniri kuve zvakanyanyisa kubva pane zvavakawana asi zvechokwadi zvinongedzera kuti zvimwe zviongorore munyaya iyi. Kutsvakurudza kwakawedzerwa kunodiwa kuti uone hutano hwechokwadi hunobatanidza matcha uye kurovedza muviri.
Matcha ine caffeine uyewo maratiro emutungamiri kuitira kuti pane zvikonzero zvakanaka zvekudya zvine mwero kuti urege kudzivisa migumisiro.
Dzidza zvakawanda pamusoro pezvibatsiro uye zvingava nemigumisiro inobatanidza nematcha.
Nzira Dzokushandisa Mamwe Matcha
Hakusi kuramba kuti kuvhara nekapu yeti matcha ndiyo nzira yakanaka yekuifarira nayo, asi usamira ipapo. Pano pane dzimwe nzira dzakawanda dzekudzidzira mukati me antioxidants nekuwedzera matcha kune zvishoma zvishoma zvakajeka.
Zvimedu Zvokudya
Yekutengesa mabiko yemenyu uye mabhodhi ewaini anokwanisa kuva nepuniki pupuni yehuga pabasa. Panzvimbo pezvose izvo zvisingabatsiri makorikori, ita yako matcha bevvie nekuputira mupfu mumvura inotonhora kana inotonhorera nemvura inotonhora. Shumira nehuwandu hwemukaka wakakonzerwa nekwakagadzirirwa latte uye iva nechokwadi chekuzadza zvakasara muyando cube trays kuitira gare gare kushandiswa mu smoothies nezvimwe zvinwiwa zvinotonhora.
Kurudzira Fry neNodhi
Whisk matcha mumucheka webiya ndiro. Nokuda kwemweya wakasiyana-siyana wefry sauce, sanganisira mashupukisi mashoma ematcha uye akaderedza sodium soy sauce, garlic, ginger, sesame mafuta, uye uchi. Bvisa muto muhuni inopisa uye nemiriwo uye zvimedu zvekuku, nenyuchi, shrimp kana tofu. Kana mutezi wakanyorova uchidikanwa, wedzera maaspuni mashomanana emugorosi kumuchu.
Steamed Fish
Ika hove yako yaunoda yegungwa mune bhati rinotakura rematcha! Fuka pamusoro pehove ye shrimp kana yakasimba uye gadzira muhombodo mapaketi .
Zviyo
Wedzerai matcha powder kumvura yekubika yezviyo zvakadai se oatmeal uye mupunga. Tanga nemaspuni 2 pamukombe wemvura uye uwedzere zvimwe kuvira. Kune imwe yakasiyana-siyana, shandisai mutsva (popu, popcorn inoshandiswa kunoshandiswa kwemaji ako ose) nekusanganiswa kwekinamoni, matcha, uye gungwa remunyu.
Spice Mixes
Pakati pemitsetse imwechete yekuputika kwepopcorn, shandisa matcha sechikamu chezvinhu zvinonaka kana zvinotapira zvinonhuwira. Wedzera kune marinades, kupfeka saladi kana kuomeswa kwehove uye huku.
Baked Goods
Kuwedzera matcha kubika zvinhu ndeimwe yenzira trendiest yekuisa muchero weiwani wehute muhope. Wedzerai maaspuni mashomanana kune mudiwa wako wepancake mix, muffin batter kana nguva shomanana cookie dough. Shandisa semuvara wekugadzira mutsvuku nekupikisa machena icing mapapikisi nepepu yeguru.
Chokoti uye Frozen Anobata
Panewo nzvimbo pane tafura yezvokudya. Zvikamu zvakakodzera zvekushandisa chokoreti zvinogona kusanganiswa pamwe nemichero yakaomeswa uye makungu anokonzera mhaka isina mhosva (uye yakanyanya kudikanwa) munchie. Matcha anoitawo kuwedzerwa kuwedzerwa kune ice pops uye yakagadzirirwa yogurt yakagadzirwa.
> Sources:
> Dietz C, Dekker M, Piqueras-Fiszman B, Kuongorora kwekupindira pamusoro pemigumisiro yeti chai ye matcha, mukunwa uye muhomwe yezvigadziro, maitiro nemagariro ekuita. Zvokudya Res Int. 2017 Sep; 99 (Pt 1): 72-83. doi: 10.1016 / j.foodres.2017.05.002
> Willems MET, Şahin MA, Cook MD. Matcha Green Tea Inwa Inokurudzira Fat Oxidation Panguva Yakafambisa Kufamba Madzimai. Int J Sport Nutritional Exerc Metab. 2018 Jan 18: 1-21. doi: 10.1123 / ijsnem.2017-0237.