Matcha chimiro chepfumbu yakasvibirira yaiitwa pamashizha emiti yeKamellia sinensis , mhando imwechete yemiti yakashandiswa kuita tema yakasviba, teji yeoolong, teji chena , nemamwe marudzi ehute chai. Iyo inoshandiswa mumitambo yemitambo yeJapan chaiyo, matcha yakave inofarira tee connoisseurs.
Kusiyana nevhu rakaoma rakaitwa nemashizha akazara kana mashizha, mashizha ema matcha ane ivhu rakaoma uye haafaniri kuomeswa mushure mekudzivirira.
Iyo yakasvibirira yakasvibirira inopinda mumvura inopisa uye iwe unonwa zvose zvinwiwa.
Mukurima matcha, mbeu yacho inokura mumumvuri kwemavhiki mashomanana vasati vakohwa. Mushure mokukohwa michero, mashizha anowedzera uye mitsetse inobviswa uye zvasara zvikamu zvakanyoroveswa, zvakasvibiswa, uye zvadaro dombo-dope muupfu hwakanaka.
Nei Vanhu Vanonwa Matcha?
Seimwe yemasikisi mashomanana ane peji rose, vamwe vanotsigira vanoti matcha anova nemasimba akawanda anopikisa anokonzera kune mamwe marudzi eti.
Mukuwedzera, matcha inonzi inoderedza cholesterol uye kuwedzera ropa, kuwedzera mafungiro uye kugona kuita basa, kuwedzera simba, kukurudzira kuora muviri , nekuchengetedza shuga yeropa mukutarisa.
Vamwe vanhu vanonwa matcha lattes uye tiyi sechinzvimbo chekofi.
Matcha Ane Zvechokwadi Ane Utano Mhuri Here?
Zvimwe zvidzidzo zvinoratidza kuti ruzha rwehute rinogona kunge rune hutano hwakanaka, asi tsvakurudzo yemararamiro akasiyana-siyana ematcha akawandisa.
Tsvakurudzo inowanikwa pamatcha inosanganisira chidiki chekuongorora chikwata chakabudiswa mu International Journal yeMutambo Nutrition uye Exercise Metabolism muna 2018. Mukudzidza, vakadzi vakadya matcha green tewa vasati vatanga kufamba kwemaminitsi makumi matatu. Vatsvakurudzi vakawana kuti matcha inodyiwa yakagadziridzwa mafuta yakasvibiswa (kuparara kwemafuta kuva mumakemikoro maduku kunoshandiswa simba) panguva yekufamba.
Chimwe chidzidzo chekutanga, chakabudiswa muna 2014, chakaongorora tsvina yehutayiti inoshandiswa pamusana pekuziva kusanzwisisika kwevanhu vakuru. Mushure mekupedza matcha powder zuva rega kwemwedzi mitatu, nhamba dzevatori vechikamu pamusoro pechirangariro chekuongorora basa dzakanyatsogadziriswa. Vatsvakurudzi vakanyevera kuti zvidzidzo zvakakura zvekutonga zvinodiwa.
Matcha ine yepamusoro ye epigallocatechin 3-O-gallate (EGCG), yakanyanya antioxidant, kupfuura mamwe mavara eti yega, maererano nekuongorora. Mushure mokuongorora samples yematcha neChina Green Tips green tea, vatsvakurudzi vakawana kuti kuongororwa kweEGCG kwaive kwakapetwa ka138 mune tei ya matcha.
Kunyangwe kutsvakurudza pamusoro pehutano hwakanaka hwematcha kune zvishoma, dzimwe dzidzo dzinoratidza kuti nguva dzose kushandiswa kwemavara ehuteti, kazhinji, kunogona kudzivirira kudzivirira kune zvimwe zvirwere zvehutano. Semuenzaniso, ruvara rwehute rinoratidzika kudzivirira kukanganisa kwehutano hwemakore, kuderedza LDL cholesterol, uye kuderedza dambudziko rehasteoporosis nemamwe mamiriro akadai sekenza yeprotate.
Migumisiro Yechiri
Kunyange zvazvo matcha inowanzoonekwa yakachengeteka kana ichidyiwa zviduku sechinwiwa, zvakakosha kuti urege kupfuura. Nokuda kwehuwandu hwekakineine, ruvara rwehute rinogona kukonzera mimwe migumisiro (zvakadai senyoka, kusuruvara, kusagadzikana, chirwere, uye kuora mwoyo) kana zvichishandiswa zvakanyanya.
Sangano reNational Institutes of Health (NIH) rinonyevera kuti green tea inogona kukonzera kushushikana uye kugumburwa kune vamwe vanhu.
Matcha inogona kunge ine fluoride, arsenic, uye mutungamiri, iyo inoshandiswa nemuti weiyi kubva kune ivhu rakapoteredza.
Nepo NIH inonyevera kusadya zvinopfuura makapu mashanu emucheka wezuva zuva rose, iyo yakaenzana yematcha yakanyanya kudarika nokuti mashizha ane pfumbu anodyiwa. Vana nevakadzi vane pamuviri kana kuti vacheche vanofanira kuzvidzivirira.
Kana uri kufunga nezvekushandisa matcha kune hutano hwehutano, iva nechokwadi chekuona chiremba wako kutanga.
Unoita sei Matcha?
Kuti uite matcha, wedzera imwe teaspoon yematcha powder kune ndiro.
(Unogona kuisa patsva kuti ubvise matombo ose.) Wedzera maawa mana (125 mL) emvura inopisa asi asati asvika pakudhira. Briefly whisk the matcha kusvikira tei yakanyatsosanganiswa neef frothy pamusoro. Zvidururire mukapu.
The Takeaway
Hapana mubvunzo kuti matcha inogona kuva inonaka mutii, smoothies, matcha lattes, kana kuti inoshandiswa pakubika. Asi nokuti yakanyanyisa, kuchenjera kutarisa kushandiswa kwako uye kwete kuenda kudivi.
Kunyange zvazvo zvichiita kuti kunwa chero mhando yehutetei inogona kuwedzera hutano hwako hwose, hatigone kunge takasimba pamusoro pematcha sezvo pane kushayikwa kwezvipatara mhando (rudzi rwekutsvakurudza iwe waunoda kuona kuisa chizere chakazara mukurapa ). Kana iwe uchida kutora nguva yakawanda yetii chaiyo, hapana chikonzero chokushandura iye zvino.
Sources:
> Guo Y, Zhi F, Chen P, et al. Green tea uye njodzi yekenza yeprotate: Kuongorora kwakarongeka uye meta-analysis. Medicine (Baltimore). 2017 Mar; 96 (13): e6426.
> Ide K, Yamada H, Takuma N, et al. Green tea inoshandiswa inobata kukanganisa kusagadzikana kune vakwegura: chidzidzo chekufambisa. Nutrients. 2014 Sep 29; 6 (10): 4032-42.
> Weiss DJ, Anderton CR. Kusarudza kwekatechines mu matcha green tea ne micellar electrokinetic chromatography. J Chromatogr A. 2003 Sep 5; 1011 (1-2): 173-80.
> 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.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.