Njira Zotsimikizika 7 Tiyi wa Matcha Amasintha Thanzi Lanu

Zamkati

• 1. Wambiri mu antioxidants
• 2. Angathandize kuteteza chiwindi
• 3.Kulimbikitsa kugwira ntchito kwa ubongo
• 4. Zitha kuthandiza kupewa khansa
• 5. Limbikitsani thanzi la mtima
• 6. Zimakuthandizani kuti muchepetse kunenepa
• 7. Matcha tiyi ndiosavuta kukonzekera
• Mfundo yofunika

Matcha wakwera kutchuka posachedwa, ndi ma matcha shots, latte, tiyi, komanso ma dessert omwe amapezeka paliponse kuchokera m'masitolo azaumoyo mpaka malo ogulitsira khofi.

Monga tiyi wobiriwira, matcha amachokera ku Camellia sinensis chomera. Komabe, yakula mosiyana ndipo ili ndi mbiri yapadera ya michere.

Alimi amalima matcha ndikuphimba tiyi wawo masiku 20-30 kutatsala nthawi yokolola kuti apewe kuwala kwa dzuwa. Izi zimakulitsa kupanga kwa chlorophyll, kumawonjezera amino acid, ndikupatsa chomeracho mtundu wobiriwira wobiriwira.

Masamba a tiyi akangotuta, zimayambira ndi mitsempha zimachotsedwa ndipo masamba ake amakhala ufa wabwino wotchedwa matcha.

Matcha amakhala ndi michere yonse yothira tiyi, yomwe imadzetsa khofi ndi ma antioxidants ambiri kuposa omwe amapezeka mu tiyi wobiriwira.

Kafukufuku wa matcha ndi zida zake apeza maubwino osiyanasiyana, kuwonetsa kuti zitha kuteteza chiwindi, kulimbikitsa thanzi la mtima, komanso kuthandizira kuwonda.

Nazi zabwino zisanu ndi ziwiri za tiyi wa matcha, zonse kutengera sayansi.

1. Wambiri mu antioxidants

Matcha ndi wolemera m'makatekini, gulu la mankhwala opangira tiyi omwe amakhala ngati ma antioxidants achilengedwe.

Antioxidants amathandizira kukhazikika kwama radicals ovuta, omwe ndi mankhwala omwe angawononge maselo ndikupangitsa matenda osachiritsika.

Mukawonjezera ufa wa matcha m'madzi otentha kuti mupange tiyi, tiyi amakhala ndi michere yonse yatsamba lonselo. Amakhala ndi makatekini ambiri ndi ma antioxidants kuposa kungobisalira masamba amtiyi wobiriwira m'madzi.

M'malo mwake, kuyerekezera kwina, kuchuluka kwa makatekini ena mu matcha ndikokulirapo kupitirira 137 kuposa mitundu ina ya tiyi wobiriwira ().

Kafukufuku wina adawonetsa kuti kupatsa mbewa matcha zowonjezera kumachepetsa kuwonongeka kochititsidwa ndi zopitilira muyeso zaulere komanso ntchito yolimbitsa antioxidant ().

Kuphatikiza matcha pazakudya zanu kumatha kukulitsa mphamvu yanu ya antioxidant, yomwe ingathandize kupewa kuwonongeka kwa khungu komanso kuchepetsa chiopsezo cha matenda angapo opatsirana ().

Matcha imakhala ndi ma antioxidants ambiri, omwe amachepetsa kuwonongeka kwa ma cell ndikupewa matenda osachiritsika.

2. Angathandize kuteteza chiwindi

Chiwindi ndi chofunikira kwambiri pa thanzi ndipo chimagwira ntchito yayikulu pochotsa poizoni, kupukusa mankhwala osokoneza bongo, komanso kukonza michere.

Kafukufuku wina apeza kuti matcha atha kuthandiza kuteteza chiwindi.

Kafukufuku wina adapereka makoswe ashuga matcha kwa milungu 16 ndipo adapeza kuti amathandizira kupewa kuwonongeka kwa impso ndi chiwindi ().

Kafukufuku wina adapatsa anthu makumi asanu ndi atatu omwe ali ndi matenda a chiwindi osamwa mowa mwina maloboti kapena 500 mg wa tiyi wobiriwira tsiku lililonse kwa masiku 90.

Pambuyo pa masabata 12, tiyi wobiriwira adachepetsa kwambiri michere ya chiwindi. Kutalika kwa michere iyi ndi chizindikiro cha kuwonongeka kwa chiwindi ().

Kuphatikiza apo, kuwunika kwa maphunziro a 15 kwapeza kuti kumwa tiyi wobiriwira kumalumikizidwa ndi kuchepa kwa matenda a chiwindi ().

Komabe, ndikofunikira kukumbukira kuti pakhoza kukhala zinthu zina zomwe zikukhudzana ndi bungweli.

Kafukufuku wochuluka amafunika kuti ayang'ane zotsatira za matcha pa anthu wamba, popeza kafukufuku wambiri amangofufuza kafukufuku wowunika zotsatira zakutulutsa tiyi wobiriwira munyama.

Kafukufuku wina wasonyeza kuti matcha amatha kuteteza kuwonongeka kwa chiwindi ndikuchepetsa chiopsezo cha matenda a chiwindi. Komabe, maphunziro owonjezera amafunikira kuti tiwone momwe zingakhudzire anthu wamba.

3.Kulimbikitsa kugwira ntchito kwa ubongo

Kafukufuku wina akuwonetsa kuti zingapo mwazinthu zama matcha zitha kuthandiza kupititsa patsogolo ntchito kwa ubongo.

Kafukufuku wina mwa anthu 23 adayang'ana momwe anthu amathandizira pazinthu zingapo zomwe zimapangidwa kuti ziwone momwe ubongo umagwirira ntchito.

Ophunzira ena amamwa tiyi wa matcha kapena bala yomwe ili ndi magalamu a 4 a matcha, pomwe gulu lolamulira limadya tiyi kapena bala ya placebo.

Ofufuzawo adapeza kuti matcha adapangitsa kusintha chidwi, nthawi yogwira, komanso kukumbukira, poyerekeza ndi placebo ().

Kafukufuku wina wocheperako adawonetsa kuti kudya magalamu awiri a ufa wobiriwira wa tiyi tsiku lililonse kwa miyezi iwiri kunathandizira kukonza magwiridwe antchito aubongo mwa anthu okalamba ().

Kuphatikiza apo, matcha imakhala ndi tiyi kapena khofi wochulukirapo kuposa tiyi wobiriwira, wonyamula mu 35 mg wa caffeine pa theka la supuni (pafupifupi 1 gramu) ya ufa wa matcha.

Kafukufuku wambiri adalumikiza kumwa kwa caffeine ndi kusintha kwa magwiridwe antchito a ubongo, kutchula nthawi zoyankha mwachangu, chidwi chochulukirapo, komanso kukumbukira kukumbukira (,,).

Matcha imakhalanso ndi kampani yotchedwa L-theanine, yomwe imasintha zotsatira za khofi, kulimbikitsa kukhala tcheru ndikuthandizira kupewa kuwonongeka kwa mphamvu zamagetsi zomwe zingatsatire kumwa kwa caffeine ().

L-theanine awonetsedwanso kuti akuwonjezera zochitika za ma alpha muubongo, zomwe zitha kuthandiza kupumula ndikuchepetsa kupsinjika ().

Matcha awonetsedwa kuti apititsa patsogolo chidwi, kukumbukira, komanso nthawi yoyankhira. Imakhalanso ndi caffeine ndi L-theanine, yomwe imatha kukonza magawo angapo a ubongo.

4. Zitha kuthandiza kupewa khansa

Matcha ndi wodzaza ndi mankhwala olimbikitsa thanzi, kuphatikiza ena omwe adalumikizidwa ndi kupewa khansa m'mayeso oyeserera komanso maphunziro a nyama.

Mu kafukufuku wina, tiyi wobiriwira adachepetsa kukula kwa chotupa ndikuchepetsa kukula kwa maselo a khansa ya m'mawere mu makoswe ().

Matcha ndiwokwera kwambiri mu epigallocatechin-3-gallate (EGCG), mtundu wa katekin yemwe wasonyezedwa kuti ali ndi zida zamphamvu zotsutsana ndi khansa.

Kafukufuku wina wa chubu yopeza anapeza kuti EGCG mu matcha idathandizira kupha ma cell a khansa ya prostate ().

Kafukufuku wina akuwonetsa kuti EGCG imagwira ntchito polimbana ndi khansa yapakhungu, m'mapapo, komanso chiwindi (,,).

Kumbukirani kuti awa anali mayeso a chubu ndi maphunziro azinyama akuyang'ana mankhwala omwe amapezeka mu matcha. Kafukufuku wowonjezera amafunikira kuti mudziwe momwe zotsatirazi zingatanthauzire kwa anthu.

Thupi loyesera ndi maphunziro a zinyama apeza kuti mankhwala omwe ali mu matcha amatha kulepheretsa kukula kwa maselo a khansa.

5. Limbikitsani thanzi la mtima

Matenda amtima ndi omwe amafa kwambiri padziko lonse lapansi, kuwerengera pafupifupi gawo limodzi mwa atatu mwa anthu onse azaka zopitilira 35 ().

Kafukufuku wina wasonyeza kuti kumwa tiyi wobiriwira, yemwe ali ndi michere yofananira ndi matcha, kungathandize kuteteza matenda amtima.

Tiyi wobiriwira wasonyezedwa kuti achepetse kuchuluka kwathunthu komanso "koyipa" kwa LDL cholesterol, komanso triglycerides (,).

Zitha kuthandizanso kupewa makutidwe ndi okosijeni a LDL cholesterol, chinthu china chomwe chingateteze ku matenda amtima ().

Kafukufuku wowonetseranso awonetsanso kuti kumwa tiyi wobiriwira kumalumikizidwa ndi kuchepa kwa matenda amtima ndi sitiroko (,).

Mukaphatikizidwa ndi zakudya zabwino komanso moyo wathanzi, kumwa matcha kumatha kuthandiza kuti mtima wanu ukhale wathanzi komanso kukutetezani kumatenda.

Kafukufuku akuwonetsa kuti tiyi wobiriwira ndi matcha amatha kuchepetsa zinthu zingapo zomwe zimayambitsa matenda amtima.

6. Zimakuthandizani kuti muchepetse kunenepa

Onaninso zowonjezerapo zilizonse zolemetsa ndipo pali mwayi wabwino kuti muwona "chotsitsa cha tiyi wobiriwira" chomwe chili m'zosakaniza.

Tiyi wobiriwira amadziwika bwino kuti amatha kupititsa patsogolo kuchepa thupi. M'malo mwake, kafukufuku akuwonetsa kuti zitha kuthandizira kufulumizitsa kagayidwe kake kuti iwonjezere mphamvu zamagetsi ndikulimbikitsa kuyatsa kwamafuta.

Kafukufuku wina wocheperako adawonetsa kuti kumwa tiyi wobiriwira panthawi yolimbitsa thupi kumawonjezera kuyaka mafuta ndi 17% ().

Kafukufuku wina mwa anthu 14 adapeza kuti kutenga chowonjezera chomwe chili ndi tiyi wobiriwira kumathandizira kwambiri kugwiritsa ntchito mphamvu zamaola 24, poyerekeza ndi placebo ().

Kuwunikanso kwamaphunziro a 11 kudawonetsanso kuti tiyi wobiriwira amachepetsa kulemera kwa thupi ndikuthandizira kuchepa thupi ().

Ngakhale ambiri mwa maphunzirowa amayang'ana kwambiri kuchotsa tiyi wobiriwira, matcha amachokera ku chomera chomwecho ndipo amayenera kukhala ndi zotsatira zofananira.

Kafukufuku wina akuwonetsa kuti tiyi wobiriwira amathandizira kuwonjezera kagayidwe kake ndi mafuta, zonse zomwe zingathandize kuchepetsa thupi.

7. Matcha tiyi ndiosavuta kukonzekera

Kugwiritsa ntchito mwayi wathanzi la matcha ndikosavuta - ndipo zakumwa za tiyi ndizokoma.

Mutha kupanga tiyi wamatcha wachikhalidwe mwa kusefa masupuni 1-2 (magalamu 2-4) a ufa wa matcha mu kapu yanu, ndikuwonjezera ma ouniki awiri (59 ml) amadzi otentha, ndikusakanikirana ndi ndevu ya bamboo.

Muthanso kusintha kuchuluka kwa matcha ufa ndi madzi kutengera kusasinthasintha kwanu.

Kuti mupeze tiyi wochepetsetsa, muchepetse ufa mpaka theka la supuni (1 gramu) ndikusakanikirana ndi ma ouniki 3-4 (89-118 ml) amadzi otentha.

Ngati mukufuna mtundu wokhazikika, phatikizani supuni 2 tiyi (4 magalamu) a ufa ndi madzi okwanira 30 ml.

Ngati mukumva kulenga, mutha kuyesa kukwapula matcha lattes, puddings, kapena protein smoothies kuti mulimbikitse michere ya maphikidwe omwe mumakonda.

Monga nthawi zonse, kudziletsa ndikofunikira. Ngakhale matcha ili ndi phindu lathanzi, zambiri sizabwino kwenikweni.

M'malo mwake, mavuto a chiwindi adanenedwa mwa anthu ena omwe amamwa tiyi wobiriwira tsiku lililonse ().

Kumwa matcha kumathandizanso kuti muwonjezere kupezeka kwanu ku zonyansa monga mankhwala ophera tizilombo, mankhwala, komanso arsenic yomwe imapezeka m'nthaka momwe zimaphukira tiyi (,).

Kudyetsa kwakukulu kwa matcha ufa sikudziwikiratu ndipo kumadalira payekha. Kuti mukhale otetezeka, onetsetsani kuti mwadya matcha pang'ono.

Ndibwino kumamatira makapu 1-2 patsiku ndikuyang'ana mitundu yotsimikizika ya organic kuti ipindule ndi zabwino zambiri zamatcha osayika pachiwopsezo chilichonse.

Pali njira zambiri zokonzekera matcha, kuti musankhe yomwe mumakonda kwambiri. Itha kuphatikizidwanso m'maphikidwe osiyanasiyana.

Mfundo yofunika

Matcha amachokera ku chomera chomwecho monga tiyi wobiriwira, koma popeza amapangidwa kuchokera kutsamba lonselo, imanyamula ma antioxidants ambiri komanso mankhwala opindulitsa.

Kafukufuku adawonetsa zabwino zosiyanasiyana zathanzi zomwe zimakhudzana ndi matcha ndi zida zake, kuyambira pakuchepetsa kuchepa mpaka kuchepa chiwopsezo cha matenda amtima.

Koposa zonse, tiyi ndiosavuta kukonzekera, kuti mutha kuyiyika mopanda zovuta muzakudya zanu ndikupatseni tsiku lanu chisangalalo chowonjezera.