Matcha ndi imodzi mwa zakudya zatsopano koma ndizatsopano. Anagwiritsidwa ntchito zaka zambiri ku Japan, matcha ndi mtundu weniweni wa tiyi wobiriwira. Kugulitsidwa ngati ufa, matcha amakhala ochepa kwambiri kuposa tiyi yoledzeredwa, zomwe zikutanthauza kuti uli ndi mankhwala ophera antioxidants, omwe amapereka zithandizo zambiri za thanzi.
Matcha Made bwanji?
Matcha wapangidwa kuchokera ku miyala akuma masamba a tiyi wobiriwira mu ufa wambiri.
M'malo moyamwa kapu ndi madzi otentha ndi masamba a tiyi, kapu ya tiyi ya matcha imaphatikizapo kugwiritsira ntchito masamba onse, pogwiritsa ntchito ufa mu madzi otentha kuti apange madzi ofunda. Popeza matcha ali otetezeka kwambiri, amapereka mtundu wobiriwira wobiriwira komanso kulawa kwakukulu kowawa. Ngakhale kuti ndi ma caffeinated, matcha amapereka 35 mg ya khofi pa ntchito, pafupifupi theka la kapu, ndipo alibe ma calories.
Ubwino Wathanzi wa Matcha
Chifukwa chakuti ali ndi mankhwala ophera tizilombo toyambitsa matenda omwe amatchedwa polyphenols, matcha amakhulupirira kuti imayimitsa shuga wa magazi , amachepetsa kuthamanga kwa magazi ndi ma cholesterol owopsa, amateteza kansana ndi matenda a mtima, ndipo amatha kuchepetsa ukalamba. Ngakhale kuti mankhwalawa ali ndi kansalu, matcha wakhala akugwirizanitsidwa ndi kupereka chidziwitso chokhazikika m'malo mochita manyazi. Izi zimakhala chifukwa cha maganizo omwe amachititsa kuti amino asiye kumatcha otchedwa L-theanine.
Pambuyo pa Tea: Ntchito Zina za Matcha
Matcha sali chabe okonda tiyi.
Chifukwa cha kutchuka kwake, matcha angapezeke ngati chogwiritsidwa ntchito pa zakudya zamtundu uliwonse kuchokera ku zinthu zophika monga ayisikilimu ndi donuts, yogurt ndi smoothies. Onani pansipa kuti mukhale ndi zokoma Kale ndi Apple Green smoothie Chinsinsi chomwe chimagwiritsa ntchito matcha.
Kugula Matcha
Matcha amagulitsidwa kwambiri pa chakudya chaukhondo komanso m'masitolo m'dziko lonselo.
Pali matcha ambiri. Kawirikawiri, apamwamba kwambiri m'kalasi, zimakhala zabwino komanso kukoma.
Zimene Muyenera Kuziyembekezera
NIH imachenjeza kuti musadye makapu oposa asanu a tiyi wobiriwira tsiku ndi tsiku. Kugwiritsa ntchito matcha kapena mitundu ina ya zobiriwira kungabweretse mavuto ena (monga kupweteka mutu, kusowa tulo, kukhumudwa, kutsegula m'mimba, ndi kupweteka kwa mtima). Kuwonjezera pamenepo, matcha ikhoza kukhala ndi fluoride, kuchuluka kwake malingana ndi kumene yakula.
Kale ndi Apple Green Smoothie
Amatumikira 1, 16 ounce smoothie
Zosakaniza
- ¾ chikho chosakanizidwa ndi mkaka wa coconut
- Makapu 1 ½ kale, odulidwa
- 1 apulo wobiriwira, odulidwa
- Supuni 1, kuphatikizapo supuni 1 ya chia
- Supuni 1 yamasapuni
- ½ chikho cha madzi
Malangizo
- Gwirizanitsani zinthu zonse mu blender.
- Sakanizani pazomwe liwiro kwa 1 mpaka 2 mphindi.
Zowonjezera zakudya: 310 makilogalamu, ma gramu 43 magalamu, 14 magalamu khumi, magalamu 13 magalamu (magalamu 4 odzaza), 9 magalamu a mapuloteni, 60 mg sodium
Kuti mupeze njirayi komanso maphikidwe ena omwe ali ndi matcha, onani PCOS Nutrition Centre Cookbook: 100 Zosavuta ndi zokoma Zophika Zomwe Zidzathe Kupha PCOS.
Zotsatira
Aluya L, Liu W, Elashoff D. "Kugwiritsa Ntchito Tebulo Lofiira ndi Lofiirira Kugwiritsa Ntchito Mliri wa Sitiroko." Meta-Analysis. " Stroke 2009.
Boehm K, Borrelli F, Ernst E, Habacher G, Hung SK, Milazzo S, Horneber M. "Green tea (Camellia sinensis) popewera khansa." Database ya Cochrane Rev Rev 2009, Jul 8; (3): CD005004.
Iso H, Tsiku C, Wakai K, Fukui M, Tamakoshi A; Gulu Lophunzira la JACC. "Ubale pakati pa tiyi wobiriwira ndi mankhwala a caffeine wochulukirapo ndipo umakhala ndi chiopsezo cha mtundu wa mtundu wa shuga wa mtundu wa 2 pakati pa akuluakulu a ku Japan." Ann Intern Med. 2006 Apr 18; 144 (8): 554-62.
Kuriyama S, Hozawa A, Ohmori K, Shimazu T, Matsui T, Ebihara S, Awata S, Nagatomi R, Arai H, Tsuji I. "Green tea consumption ndi chidziwitso ntchito: gawo lofufuza kuchokera ku Tsurugaya Project 1." American Journal of Clinical Nutrition 2006 83 (2): 355-61.
Yamabe N, Kang KS, Hur JM, Yokozawa T. "Matcha, tiyi wobiriwira, amachititsa kuti nthendayi iwonongeke komanso kuwonongeka kwachilombo cha mtundu wa 2 wogawidwa ndi matenda a shuga OLETF." J Med Zakudya. 2009 Aug; 12 (4): 714-21.
Yang YC, Lu FH, Wu JS, Wu CH, Chang CJ. "Kutetezera kwa chizoloŵezi cha tiyi pamayendedwe oopsa." Arch Intern Med. 2004 Jul 26; 164 (14): 1534-40.