I-Matcha wuhlobo lwetiyi oluhlaza oluhlaza okwenziwa ngokusuka kumagqabi we- Camellia sinensis isitshalo, uhlobo olufanayo lwezitshalo ezisetshenziselwa ukwenza itiye elimnyama , itiye le-oolong , itiye elimhlophe , nezinye izinhlobo zetiyi eluhlaza. Esetshenziselwa imikhosi yamajaji yaseJapane yendabuko, i-matcha iye yaba yintandokazi yabafundi betiyi.
Ngokungafani netiyi elihlaza okwenziwa ngamaqabunga noma amaqabunga amaqabunga onke, i-matcha's leaf powder isemhlabathini omuhle futhi akudingeki ukuba ihlukumezwe ngemva kokuhamba.
I-powder eluhlaza ehlangene emanzini ashisayo bese uphuza sonke isiphuzo.
Ekuhlakuleleni i-matcha, izitshalo zikhulile emthunzini amasonto ambalwa ngaphambi kokuvuna. Emva kokuvuna izitshalo, leli qabunga liqubuzana nemifino isuswe kanti izingxenye ezisele ziqhutshwa, zomisiwe, bese zifaka umhlabathi zibe ngamapulisi amahle.
Kungani Abantu Baphuza Matcha?
Njengenye yezinyosi ezimbalwa eziqukethe iqabunga lonke, abanye abaxhasayo bathi abakwa-matcha banamandla amaningi okulwa ne-antioxidant kunezinye izinhlobo zetiye.
Ngaphezu kwalokho, i-matcha ibhekiselwa ekunciphiseni i-cholesterol nomfutho wegazi, ukuthuthukisa isimo sengqondo nokusebenza kwengqondo, ukwandisa amandla, ukukhuthaza ukulahlekelwa kwesisindo , nokugcina amazinga kashukela egazi.
Abanye abantu baphuza i-matcha lattes neyeyi njengengxenye yekhofi.
Ingabe I-Matcha Inayo Ngempela Izinzuzo Zempilo?
Ucwaningo oluningi lubonisa ukuthi itiye eluhlaza ngokujwayelekile lingase libe nezinzuzo zezempilo, kodwa ucwaningo olwenziwe ngezinzuzo eziyingqayizivele matcha lukhawulelwe kakhulu.
Ucwaningo olutholakalayo ku-matcha lubandakanya isifundo somshayeli esincane eshicilelwe kwi- International Journal of Sports Nutrition and Exercise Metabolism ngo-2018. Ukuze kuhloliswe, abesifazane basebenzisa amathikishi wetilasi ezihlaza okwedlulele ngaphambi kokuhamba kancane kweminithi engama-30. Abacwaningi bathola ukuthi uketshezi oluthile lwe-matcha lokusetshenziswa kwamandla (ukuwa kwamafutha kube ama-molecule amancane okumele asetshenziswe amandla) ngesikhathi sokuhamba.
Esinye isifundo sokuqala, esanyatheliswa ngo-2014, siphumelele umphumela wokusetshenziswa kohlobo oluhlaza lwetiye ekusebenziseni okungaqondakali kubantu abadala. Ngemva kokudla i-matcha powder nsuku zonke izinyanga ezintathu, izibalo zabahlanganyeli ekuhloleni komsebenzi wokucabangela zazithuthukisiwe kakhulu. Abacwaningi baxwayisa ukuthi izifundo ezilawulwa kakhulu zidingwa.
I-Matcha iqukethe inani eliphakeme le-epigallocatechin 3-O-gallate (EGCG), i-antioxidant enamandla, kunezinye izinhlobo zetiye eziluhlaza, ngokusho kocwaningo. Ngemva kokuhlola amasampula amaThitshi amaGreen namaChina ahlaza okwesibhakabhaka, abacwaningi bathola ukuthi ukuhlushwa kwe-EGCG kwakungaphezu kuka-137 ematheni we-matcha.
Nakuba ucwaningo oluthile lwezinzuzo ezithile zezempilo lwe-matcha lulinganiselwe, ezinye izifundo zibonisa ukuthi ukusetshenziswa okuvamile kwethi elihlaza, ngokuvamile, kungasiza ukuvikela kwezinye izimo zempilo. Isibonelo, itiye elihlaza libonakala livimbela ukukhubazeka okuphathelene nokudala, ukunciphisa i-cholesterol ye-LDL, nokunciphisa ingozi ye-osteoporosis nezinye izimo ezifana nomdlavuza we-prostate.
Okuqhamuka uma udla imishanguzo
Nakuba i-matcha ngokuvamile ibhekwa njengophephile uma idliwe ngamanani amancane njengesiphuzo, kubalulekile ukuthi ungaphumi. Ngenxa yokudla kwe-caffeine, itiye elihlaza lingabangela imiphumela eminye emibi (njengokukhanda ikhanda, ukulala, ukuthukuthela, isifo sohudo, nokushaya inhliziyo) uma kudliwe ngokweqile.
I-National Institutes of Health (NIH) ixwayisa ukuthi itiye elihlaza lingabangela ukuguliswa kwesisu nokuqothulwa kwabanye abantu.
I-Matcha ingase iqukathe i-fluoride, i-arsenic, ne-lead, etholwa yisitshalo setiyi kusuka enhlabathini ejikelezile.
Ngesikhathi i-NIH ixwayisa ngokuqeda amakhophi angaphezu kwamahlanu weti elihlaza nsuku zonke, inani elilinganayo le-matcha liphansi ngoba amaqabunga aphuziwe asetshenzisiwe. Izingane nabesifazane abakhulelwe noma abahlengikazi kufanele bakugweme.
Uma ucabangela ukusetshenziswa kwe-matcha ngesimo sempilo, qiniseka ukuthi uqale uthintane nodokotela wakho kuqala.
Uyenza kanjani iMatcha?
Ukuze wenze i-matcha, engeza isipuni esisodwa se-matcha powder esitsheni.
(Ungakwazi ukuwuhlanza kuqala ukususa noma yikuphi ukukhanya.) Engeza ama-ounces amane (125 ml) wamanzi ashisayo angakafiki endaweni yokubilisa. Hlanganisa kafushane i-matcha kuze kube yilapho itiye ixubene kahle ne-layer encane phezulu. Thele ibe indebe.
I-Takeaway
Akungabazeki ukuthi i-matcha ingaba esiphundu itiye, i-smoothies, i-matcha lattes, noma uma isetshenziselwa ukupheka. Kodwa ngenxa yokuthi igxilile, kuwukuhlakanipha ukubuka ukusetshenziswa kwakho futhi ungaphumi.
Nakuba kungenzeka ukuthi ukuphuza noma yiliphi uhlobo lwetiyi oluhlaza lingakhuphula impilo yakho yonke, asikwazi ukuqina ngokuphathelene ne-matcha ngoba kunokuntuleka kokuhlolwa kwemitholampilo (uhlobo locwaningo ongathanda ukulubona ukubeka isamba esigcwele kokwelashwa ). Uma ukhetha ukunambitheka itiye ejwayelekile eluhlaza, asikho isizathu sokushintsha okwamanje.
Imithombo:
> Guo Y, Zhi F, Chen P, et al. Itiye elihlaza kanye nengozi yomdlavuza we-prostate: Ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. Imithi (Baltimore). 2017 Mar; 96 (13): e6426.
> Ide K, Yamada H, Takuma N, et al. Ukusetshenziswa kwetiye elimnandi kuthinta ukungasebenzi komqondo kubantu asebekhulile: isifundo somqhubi. Amakhemikhali. 2014 Sep 29; 6 (10): 4032-42.
> Weiss DJ, Anderton CR. Ukunqunywa kwamatekisini emathini aluhlaza matcha nge micellar electrokinetic chromatography. J Chromatogr A. 2003 Sep 5; 1011 (1-2): 173-80.
> Willems MET, Şahin MA, Cook MD. Ama-Matcha Green Tea Iziphuzo Ukwandisa Ukuxoshwa Kwe-Fat Ngesikhathi Ukuhamba Ngokukhululekile Kwabesifazane. I-Int J Sport Nutr Exerc Metab. 2018 Jan 18: 1-21.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.