Iindlela ezi-7 eziqinisekisiweyo zeti yeMatcha iphucula impilo yakho

Umxholo

• 1. Ephezulu kwii-antioxidants
• 2. Ngamana unokunceda ukukhusela isibindi
• 3. Ukunyusa ukusebenza kwengqondo
• 4. Ngamana unokunceda ukukhusela umhlaza
• 5. Ngamana unokukhuthaza impilo yentliziyo
• 6. Inceda ukunciphisa umzimba
• 7. Iti yeMatcha kulula kakhulu ukuyilungisa
• Umgca wezantsi

UMatcha uye wanyuka ngokuthandwa mva nje, ngee-matcha shots, latte, teas, kunye neesweets ezibonakala kuyo yonke indawo ukusuka kwiivenkile zempilo ukuya kwiivenkile zekofu.

Njengeti eluhlaza, matcha livela UCamellia sinensis isityalo. Nangona kunjalo, ikhule ngokwahlukileyo kwaye ineprofayili ekhethekileyo yesondlo.

Abalimi bakhulisa i-matcha ngokugquma izityalo zabo zeeyi kwiintsuku ezingama-20-30 ngaphambi kokuvuna ukunqanda ilanga elithe ngqo. Oku kwonyusa imveliso yeklorofili, kukhulisa umxholo weamino acid, kwaye kunika isityalo umbala omnyama luhlaza.

Xa amagqabi eti evuniwe, iziqu kunye nemithambo ziyasuswa kwaye amagqabi agutywa aba ngumgubo ocolekileyo obizwa ngokuba yimatcha.

I-Matcha iqulethe izondlo ezivela kulo lonke igqabi leti, elibangela inani elikhulu le-caffeine kunye ne-antioxidants kunokuba zifumaneka kwi-tea eluhlaza.

Izifundo zematcha kunye nezinto zayo ziye zafumanisa izibonelelo ezahlukeneyo, zibonisa ukuba zinokunceda ukukhusela isibindi, ukukhuthaza impilo yentliziyo, kunye nokunceda ukunciphisa umzimba.

Nazi izibonelelo ezi-7 zempilo yeti ye-matcha, zonke ezisekwe kwinzululwazi.

1. Ephezulu kwii-antioxidants

UMatcha ucebile kwiikatekini, iklasi yemixube yezityalo iti esebenza njenge-antioxidants yendalo.

I-Antioxidants inceda ukuzinzisa ii-radicals eziyingozi simahla, eziyimichiza enokonakalisa iiseli kwaye ibangele isifo esinganyangekiyo.

Xa usongeza umgubo wematcha emanzini ashushu ukwenza iti, iti iqulethe zonke izakha mzimba ezivela kulo lonke igqabi. Iya kuthanda ukuba neekatekini kunye nee-antioxidants ezingaphezulu kokugcina amagqabi eti eti eluhlaza emanzini.

Ngapha koko, ngoqikelelo olunye, inani leekatekini ezithile kwi-matcha lifikelela kumaxesha angama-137 amakhulu kunezinye iintlobo zeti eluhlaza ().

Olunye uphononongo lubonise ukuba ukunika iimpuku matcha zokuncedisa kunciphise umonakalo obangelwe ziiradicals zasimahla kunye nomsebenzi we-antioxidant ().

Ukubandakanya i-matcha ekutyeni kwakho kunokunyusa i-antioxidant intake, enokukunceda ekuthinteleni ukonakala kweseli kunye nokunciphisa umngcipheko wezifo ezingapheliyo ().

IMatcha iqulethe inani le-antioxidants, elinokunciphisa ukonakala kweseli kunye nokukhusela izifo ezinganyangekiyo.

2. Ngamana unokunceda ukukhusela isibindi

Isibindi sibalulekile empilweni kwaye sidlala indima ephambili ekukhutsheni i-toxins, ekucoceni iziyobisi nasekuqhubeni izondlo.

Olunye uphononongo lufumanise ukuba i-matcha inokunceda ukukhusela impilo yesibindi sakho.

Olunye uphononongo lwanika iigundane zesifo seswekile matcha iiveki ezili-16 kwaye yafumanisa ukuba inceda ukuthintela ukonakala kuzo zombini izintso kunye nesibindi ().

Olunye uphononongo lunike abantu abangama-80 abanezifo zesibindi ezinamafutha ezingekhoyo enxilisayo nokuba yi-placebo okanye i-500 mg yeti eluhlaza ikhutshwa yonke imihla kangangeentsuku ezingama-90.

Emva kweeveki ezili-12, isicatshulwa seti eluhlaza sathoba amanqanaba e-enzyme yesibindi. Amanqanaba aphakamileyo ezi enzymes luphawu lomonakalo wesibindi ().

Ngaphaya koko, uhlalutyo lwezifundo ezili-15 lwafumanisa ukuba ukusela iti eluhlaza kwakudityaniswa nokwehla komngcipheko wesifo sesibindi ().

Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba kunokubakho ezinye izinto ezichaphazelekayo kulo mbutho.

Uphando oluthe kratya luyafuneka ukujonga iziphumo zematcha kubemi ngokubanzi, kuba uninzi lophando lilinganiselwe kwizifundo ezivavanya iziphumo zokukhupha iti eluhlaza kwizilwanyana.

Olunye uphononongo lubonakalisile ukuba i-matcha inokuthintela ukonakala kwesibindi kunye nokunciphisa umngcipheko wesifo sesibindi. Nangona kunjalo, izifundo ezongezelelekileyo ziyafuneka ukujonga iimpembelelo ebantwini kuluntu ngokubanzi.

3. Ukunyusa ukusebenza kwengqondo

Olunye uphando lubonisa ukuba izinto ezininzi kwimatcha zinokunceda ukuphucula ukusebenza kwengqondo.

Isifundo esinye kubantu abangama-23 sijonge indlela abantu abenza ngayo kuthotho lwemisebenzi eyilelwe ukulinganisa ukusebenza kwengqondo.

Abanye abathathi-nxaxheba batya iti ye-matcha okanye ibha equlathe i-4 gram yematcha, ngelixa iqela lolawulo lisebenzisa iti ye-placebo okanye ibha.

Abaphandi bafumanise ukuba i-matcha ibangele ukuphuculwa kokuqwalaselwa, ixesha lokuphendula kunye nenkumbulo, xa kuthelekiswa ne-placebo ().

Olunye uphononongo oluncinci lubonise ukuba ukuchitha iigram ezi-2 zeti eluhlaza umgubo imihla ngemihla iinyanga ezi-2 zanceda ukuphucula ukusebenza kwengqondo kubantu abadala ().

Ukongeza, i-matcha iqulethe inani elixineneyo le-caffeine kune-tea eluhlaza, ukupakisha kwi-35 mg ye-caffeine ngesiqingatha setispuni (malunga ne-1 gram) ye-matcha powder.

Izifundo ezininzi ziye zadibanisa ukusetyenziswa kwecaffeine ekuphuculeni ukusebenza kwengqondo, icaphula amaxesha okuphendula ngokukhawuleza, ukwanda kwengqwalaselo, kunye nenkumbulo eyandisiweyo (,,).

IMatcha ikwanayo nekhompawundi ebizwa ngokuba yi-L-theanine, eguqula iziphumo zecaffeine, ukukhuthaza ukuphapha kunye nokunceda ukunqanda ukwenzeka kumanqanaba amandla anokulandela ukusetyenziswa kwecaffeine ().

I-L-theanine ikwabonakalisile ukuba inyusa umsebenzi wealpha kwingqondo, enokunceda ukukhuthaza kunye nokunciphisa amanqanaba oxinzelelo ().

UMatcha ubonakalisiwe ukuphucula ingqalelo, inkumbulo, kunye nexesha lokuphendula. Inayo necaffeine kunye ne-L-theanine, enokuthi iphucule imiba emininzi yokusebenza kwengqondo.

4. Ngamana unokunceda ukukhusela umhlaza

IMatcha ixinene neekhompawundi ezikhuthaza impilo, kubandakanya ezinye ezinxulunyaniswe nothintelo lomhlaza kwityhubhu yovavanyo nakwizifundo zezilwanyana.

Kwisifundo esinye, isicatshulwa seti eluhlaza sathoba ubungakanani besisu kwaye sanciphisa ukukhula kweeseli zomhlaza wamabele kwiigundane ().

IMatcha iphezulu kakhulu kwi-epigallocatechin-3-gallate (EGCG), uhlobo lwekatekini ebonakaliswe ukuba inezinto ezinamandla ezichasene nomhlaza.

Olunye uvavanyo lweetyhubhu zovavanyo lufumanise ukuba i-EGCG kwimatcha incede ukubulala iiseli zomhlaza webele ().

Olunye uphononongo lweetyhubhu zovavanyo lubonakalisile ukuba i-EGCG iyasebenza ngokuchasene nolusu, umphunga kunye nomhlaza wesibindi (,,).

Gcina ukhumbula ukuba ezi yayiziityhubhu zovavanyo kunye nezifundo zezilwanyana zijonga iikhompawundi ezithile ezifumaneka kwimatcha. Olunye uphando luyafuneka ukumisela ukuba ezi ziphumo zingaguqulela njani ebantwini.

Uvavanyo lweetyhubhu kunye nezifundo zezilwanyana zifumanise ukuba iikhompawundi kwimatcha zinokuthintela ukukhula kweeseli zomhlaza.

5. Ngamana unokukhuthaza impilo yentliziyo

Isifo sentliziyo sesona sizathu siphambili sokufa kwihlabathi liphela, sithatha ingxelo yokuba kuqikelelwa isinye kwisithathu sabo bonke abantu abaswelekileyo abangaphezulu kweminyaka engama-35 ().

Olunye uphononongo lubonakalisile ukuba ukusela iti eluhlaza, eneprofayile efanayo yezondlo kwimatcha, inokunceda ukukhusela kwisifo sentliziyo.

Iti eluhlaza ibonakalisiwe ukunciphisa amanqanaba e-cholesterol iyonke kunye "nokubi" ye-LDL, kunye ne-triglycerides (,).

Inokukunceda ukukhusela i-oxidation ye-LDL cholesterol, enye into enokukhusela kwisifo senhliziyo ().

Izifundo eziqwalaselweyo zikwabonakalisile ukuba ukusela iti eluhlaza kunxulunyaniswa nomngcipheko omncinci wesifo sentliziyo kunye nokubetha (,).

Xa zidityaniswe nokutya okusondeleyo kunye nendlela yokuphila esempilweni, ukusela i-matcha kunokunceda ukugcina intliziyo yakho isempilweni kwaye ikhusela kwizifo.

Uphononongo lubonisa ukuba iti eluhlaza kunye nematcha inokunciphisa iimeko ezinobungozi besifo sentliziyo.

6. Inceda ukunciphisa umzimba

Jonga nasiphi na isongezelelo sokulahleka kobunzima kwaye kukho ithuba elihle lokuba uza kubona "isicatshulwa seti eluhlaza" esidweliswe kwizithako.

Iti eluhlaza yaziwa kakuhle ngokukwazi kwayo ukuphucula ukunciphisa umzimba. Ngapha koko, uphononongo lubonisa ukuba inokunceda ukukhawulezisa imetabolism ukunyusa inkcitho yamandla kunye nokukhuthaza ukutshiswa kwamafutha.

Olunye uphononongo oluncinci lubonise ukuba ukuthatha isicatshulwa seti eluhlaza ngexesha lokuzilolonga ngokulingeneyo kwandise ukutshiswa kwamafutha nge-17% ().

Olunye uphononongo kubantu abali-14 bafumanisa ukuba ukuthatha isongezelelo esiqulathe isicatshulwa seti eluhlaza kwandise inkcitho yamandla yeeyure ezingama-24, xa kuthelekiswa ne-placebo ().

Uphengululo lwezifundo ezili-11 zikwabonakalise ukuba iti eluhlaza inciphise ubunzima bomzimba kwaye yanceda ukugcina ukulahleka kobunzima ().

Nangona uninzi lwezi zifundo kugxile luthathe iti eluhlaza, matcha livela kwisityalo enye kwaye kufuneka abe nefuthe elifanayo.

Ezinye izifundo zibonisa ukuba isicatshulwa seti eluhlaza sinceda ukonyusa imetabolism kunye nokutsha kwamafutha, zombini ezinokunceda ukunciphisa umzimba.

7. Iti yeMatcha kulula kakhulu ukuyilungisa

Ukuthatha izibonelelo ezininzi zezempilo zematcha kulula - kunye nencasa yeti emnandi.

Unokwenza iti yendabuko yematcha ngokucoca i-1-2 ithisipuni (i-2-4 yeegram) ye-matcha powder kwindebe yakho, ukongeza ii-ounces ezi-2 (59 ml) zamanzi ashushu, kwaye uyixube kunye ne-bamboo whisk.

Unokuhlengahlengisa umlinganiso wepatcha powder emanzini ngokusekwe kukhetho lwakho olukhethiweyo.

Kwitayi ecekethekileyo, nciphisa umgubo ukuya kwisiqingatha setispuni (1 gram) kwaye udibanise nee-ounces ezi-3-4 (89-118 ml) zamanzi ashushu.

Ukuba ukhetha uhlobo oluthe kratya, hlanganisa iitispuni ezi-2 (4 iigrem) zomgubo nge-ounce enye (30 ml) yamanzi.

Ukuba uziva uyile, unokuzama ukubetha i-matcha lattes, iipudding, okanye iiprotein smoothies zokunyusa umxholo wezondlo weendlela zakho ozithandayo.

Njengesiqhelo, ukumodareyitha kubalulekile. Nangona i-matcha izele zizibonelelo zempilo, ngakumbi ayisiyongcono.

Ngapha koko, iingxaki zesibindi zixeliwe kwabanye abantu abasele izixa eziphezulu zeti eluhlaza yonke imihla ().

Ukusela i-matcha kungakwandisa ukubhengeza kwakho ukungcola okufana nokubulala izitshabalalisi, imichiza, kunye nearsenic efumaneka emhlabeni apho kulinywa khona izityalo zeti (,).

Ukutya okuphezulu okunyamezelwayo kwe-matcha powder akucaci kwaye kuxhomekeke kumntu ngamnye. Ukukhuseleka, qiniseka ukusebenzisa imatcha ngokumodareyitha.

Kungcono ukunamathela kwiikomityi ze-1-2 ngosuku kwaye ujonge iintlobo eziqinisekisiweyo zezinto eziphilayo ukuze uthathe ithuba lokufumana izibonelelo ezininzi zezempilo ngaphandle kokubeka emngciphekweni naziphi na iziphumo ebezingalindelekanga.

Zininzi iindlela zokulungiselela i-matcha, ke unokukhetha eyona uyithandayo. Inokubandakanywa kuluhlu lweendlela ezahlukeneyo zokupheka.

Umgca wezantsi

IMatcha ivela kwisityalo esinye njengeti eluhlaza, kodwa kuba yenziwe kwigqabi lonke, ipakisha ixabiso elininzi ngakumbi lee-antioxidants kunye nezixhobo eziluncedo zezityalo.

Izifundo ziveze izibonelelo ezahlukeneyo zempilo ezinxulunyaniswa nematcha kunye nezinto zayo, ukusukela ekuphuculeni ukunciphisa umzimba ukunciphisa umngcipheko wesifo sentliziyo.

Eyona nto ibaluleke kakhulu, iti ilula ukuyilungisa, ke unokuyifaka ngaphandle kokuzifaka kwisidlo sakho kwaye unike usuku lwakho ugqatso lwencasa eyongezelelweyo.