I-Matcha iphakathi kwamathrendi amasha kokudla okuphezulu kodwa akuyona into entsha. Esetshenziswa amakhulu eminyaka eJapane, i-matcha yindlela ehlanzekile yetiye eluhlaza. Kuthengiswa njenge-powder, i-matcha igxilile kakhulu kunetiyi ephuziwe, okusho ukuthi icebile kakhulu kuma-antioxidants, inikeza izinzuzo eziningi zezempilo.
Matcha Made kanjani?
I-Matcha yenziwe ngamatshe okweba amaqabunga amaqabunga aluhlaza abe yi-powder engcono kakhulu.
Esikhundleni sokuphuza indebe ngamanzi abilayo namaqabunga etiyi, indebe yetiyi le-matcha ihilela ukusebenzisa wonke amaqabunga, ngokufaka i-powder whisking emanzini ashisayo ukuze wenze uketshezi olunamandla. Njengoba i-matcha isuke igxilile kakhulu, inika i-hue eluhlaza ngokucacile kanye nokunambitheka okunamandla okukhulu. Nakuba i-caffeinated, i-matcha inikeza cishe u-35 mg we-caffeine ngokukhonza, cishe ingxenye yesiko yekhofi, futhi iqukethe ama-calories.
Izinzuzo zezempilo zeMatcha
Ngenxa yokuthi i-anti-oxidants ebizwa kakhulu ngokuthi i-polyphenols, i-matcha ikholelwa ukuthi iqinisa ishukela egazini , inciphisa ukucindezeleka kwegazi kanye namazinga e- cholesterol ayingozi, ivikele emelene nomdlavuza nesifo senhliziyo, futhi ingase ikwazi ngisho nokunciphisa inqubo yokuguga. Naphezu kokuqukethwe kwayo kwe-caffeine, i-matcha iye yahlotshaniswa nokunikeza umuzwa wezinzwa wokuzola kunokuba uhlasele. Lokhu kubangelwa isimo sengqondo esithuthukisa i-amino acid ku-matcha eyaziwa njenge-L-theanine.
Beyond Tea: Okunye Ukusetshenziswa kweMatcha
UMatcha akuyona nje abathandi betiyi.
Njengoba ithandwa kakhulu, i-matcha ingatholakala njengesithako kuzo zonke izinhlobo zokudla ezivela ezintweni ezibhaka njenge-ayisikhilimu nama-donuts, ku-yogurt nama-smoothies. Bheka ngezansi ukuze uthole iresiphi elihle elidala elidala elidala ne-Apple Green smoothie elisebenzisa i-matcha.
Ukuthenga Matcha
I-Matcha idayiswa kabanzi ekudleni kwezempilo kanye nezitolo ezweni lonke.
Kunamabanga ambalwa we-matcha. Ngokuvamile, izinga eliphakeme lebanga, ngcono ikhwalithi nesinambitheka.
Yini okufanele uyibuke
I-NIH iyaxwayisa ngokuqeda amakhophi angaphezu kwamahlanu weti elihlaza nsuku zonke. Ukusetshenziswa ngokweqile kwamatcha noma ezinye izinhlobo zohlaza kungaholela eminye imiphumela emibi (njengokukhanda ikhanda, ukuleleka, ukuthukuthela, isifo sohudo, nokushaya inhliziyo). Ngaphezu kwalokho, i-matcha ingaqukatha i-fluoride, inani ngokuya lapho likhule khona.
Kale ne-Apple Green Smoothie
Ikhonza i-1, 16-ounce i-smoothie
Izithako
- ¾ inkomishi yobisi be-coconut engavuthiwe
- 1 ½ izinkomishi kare, oqoshiwe
- 1 apula eluhlaza, oqoshiwe
- Isipuni 1, plus 1 ithisipuni ye-chia imbewu
- 1 ithaspoon matcha
- ½ inkomishi ice
Imiyalo
- Hlanganisa zonke izithako ku-blender.
- Hlanganisa ngejubane eliphakathi kwemizuzu engu-1 ukuya kwemibili.
Ukwaziswa okunomsoco: ama-calories angu-310, ama-gram angu-43 amagremu, ama-gram angu-14 amagremu, ama-gramu ayi-13 amagremu (ama-gramu angu-4 agcwele), ama-9 amagremu amaprotheni, i-60 mg ye-sodium
Kule recipe nezinye izindlela zokupheka ezibandakanya i-matcha, hlola i-PCOS Nutrition Center Cookbook: Izindlela Zokupheka Zama-100 Elula Namahle Okudla Ukushaya i-PCOS.
Imithombo
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Usuku H, Usuku C, Wakai K, Fukui M, Tamakoshi A; I-JACC Study Group. "Ubuhlobo phakathi kweti eliluhlaza ne-caffeine eliphelele lokudla kanye nengozi ye-diabetes yohlobo lwe-2 olubikwayo phakathi kwabantu abadala baseJapane." U-Ann Intern Med. 2006 Apr 18; 144 (8): 554-62.
I-Kuyama S, Hozawa A, Ohmori K, Shimazu T, Matsui T, Ebihara S, Awata S, Nagatomi R, Arai H, Tsuji I. "I-Green tea ukusetshenziswa kanye nokusebenza kwengqondo: isifundo esiqhamuka esigabeni seTsurugaya 1." I-American Journal of Nutrition Clinic 2006 83 (2): 355-61.
I-Yamabe N, Kang KS, Hur JM, Yokozawa T. "I-Matcha, itiye elihlaza oketshezi oluhlaza, liqinisa ukuqhuma kokulimala kanye nokulimala kwe-hepatic ngohlobo lwe-2 lwesifo sikashukela se-OLETF." J Med Ukudla. 2009 Aug; 12 (4): 714-21.
Yang YC, Lu FH, Wu JS, Wu CH, Chang CJ. "Umthelela wokuzivikela wesitokisi ojwayele ukushiswa ngegazi." I-Arch Intern Med. 2004 Jul 26; 164 (14): 1534-40.