UMatcha uphakathi kweendlela ezintsha zokutya kodwa akukho nto entsha. Isetyenziswe ngeenkulungwane kwiJapan, i-matcha yindlela ecocekileyo yetiyi eluhlaza. Kuthengiswa njengepoda, i-matcha igxininisekile kunefuthe elibiweyo, oko kuthetha ukuba ityebile kakhulu kuma-antioxidants, enika ezininzi iinkonzo zezempilo.
Matcha Made njani?
UMatcha wenziwe ngamatye agalela amaqabunga amaqabunga aluhlaza abe yipoda ecocekileyo.
Esikhundleni sokubamba indebe yamanzi abilayo kunye namaqabunga etiyi, indebe yetiyi ye-matcha iquka ukusetyenziswa kwamaqabunga onke, ngokufaka i-powder whisking emanzini atshisayo ukwenzela ukuba utywala obushushu. Ekubeni i-matcha ixhomekeke kakhulu, inika i-hue eluhlaza kwaye inomdla onamandla. Nangona i-cafeinated, i-matcha inika kuphela i-35 mg ye-caffeine ngokukhonza, malunga nesiqingatha sekhobe yekhofi, kwaye iqukethe iikhalori.
Izibonelelo zeMpilo zeMatcha
Ngenxa yokuba ityebile kakhulu kuma-antioxidants abizwa ngokuthi i-polyphenols, i-matcha ikholelwa ukuba iyanciphisa ishukela legazi , iyanciphisa uxinzelelo lwegazi kunye namazinga e- cholesterol eyingozi, ukukhusela umdlavuza kunye nesifo senhliziyo, kwaye isenokukwazi ukunciphisa ukuguga. Nangona umxholo we-caffeine, i-matcha iye yadibaniswa nokubonelela ngesimo sokuzinza kunokuzihlaziya. Oku kubangelwa imvakalelo yokuphucula i-amino acid kwi-matcha eyaziwa ngokuba ngu-L-theanine.
Ngaphandle kweTe: Ezinye iindlela zokusebenzisa iMatcha
UMatcha akagcini nje ngokuba bathanda itiye.
Ngenxa yokuphakama kwayo, i-matcha inokufunyanwa njengesithako kuzo zonke iintlobo zokutya ezivela kwimpahla ebhaka njenge-ice cream kunye ne-donuts, kwi-yogurt kunye ne-smoothies. Jonga ngezantsi kwi-Kale et Apple iresidi e-Apple Green esebenzisa i-matcha.
Ukuthenga iMatcha
UMatcha uthengiswa ngokubanzi kwimpilo yokutya kunye neevenkile kulo lonke ilizwe.
Kukho amanani amanqaku eematcha. Ngokuqhelekileyo, ukuphakama kwebanga, kukuphucula umgangatho kunye nevumba.
Yintoni omele uyibukele
I-NIH ilumkisa malunga nokutya iikomityi ezingaphezulu kweetlanu zetayi eluhlaza nsuku zonke. Ukusetyenziswa ngokweqile kwamatcha okanye ezinye iifama eziluhlaza kungabangela iziphumo ezithile ezichaphazelekayo (ezifana nentloko, ukulala, ukungabonakali, isifo sohudo, kunye nesifo sengqondo). Ukongeza, i-matcha inokuthi iqulethe i-fluoride, inani lixhomekeke apho likhulile khona.
Kale kunye ne-Apple Green Smoothie
Ukhonza 1, 16-ounce i-smoothie
Izithako
- ¾ indebe engavuthiwe i-vanilla kakhukhunathi yobisi
- 1 ½ iikomityi ze-kale, zihlulwe
- 1 i-apula eluhlaza, ikhethiweyo
- 1 isipuni, kunye ne-1 teaspoon imbewu ye-chia
- 1 teaspoon matcha
- ½ inkomishi ice
Imiyalelo
- Hlanganisa zonke izithako kwi-blender.
- Hlanganisa kwisantya esiphakathi kwimizuzu eyi-1 ukuya kweyesi-2.
Ulwazi olungondlekiyo: i-310 khalori, ii-43 amagremu-carbohydrates, i-14 gram fiber, ama-gram ayi-13 ama-gram (i-gram e-4 egcweleyo), i-9 gram protein, i-60 mg ye-sodium
Kule recipe kunye nezinye iindlela zokupheka ezibandakanya i-matcha, khangela i -PCOS Isondlo I-Cookbook ye-Cookbook: I-100 elula kwaye ilungile i-Recipes Foods zokupheka ii-PCOS.
Imithombo
I-Arab L, u-Liu W, u-Elashoff D. "I-Green and Black Tea Consumer and Risk of Stroke." Stroke 2009.
Boehm K, Borrelli F, Ernst E, Habacher G, Hung SK, Milazzo S, Horneber M. "Itiye elihlaza (Camellia sinensis) lokuthintela umdlavuza." I-Cochrane Database Syst Rev. 2009 Julayi 8; (3): CD005004.
Iso H, Usuku C, Wakai K, Fukui M, iTamakoshi A; Iqela leSifundo seJACC. "Ulwalamano oluphakathi kwe-green tea kunye ne-caffeine iyonke inomdla kunye nomngcipheko wohlobo lwesifo sikashukela se-2 esichaphazelekayo phakathi kwabantu abadala baseJapan." Ann Intern Med. 2006 uMatshi 18; 144 (8): 554-62.
I-Kuriyama S, i-Hozawa A, i-Ohmori K, i-Shimazu T, i-Matsui T, i-Ebihara S, i-Awata S, i-Nagatomi R, i-Arai H, i-Tsuji I. "Ukusetyenziswa kwetiyi ehlaza kunye nomsebenzi wokuqonda: isifundo esiphambukayo kwiProjekthi yeTsurugaya 1." I-American Journal of Clinical Nutrition 2006 83 (2): 355-61.
I-Yamabe N, Kang KS, Hur JM, i-Yokozawa T. "I-Matcha, i-green tea ephuhliweyo, iphakamisa ukuqhubela phambili komonakalo kunye nomonakalo onobungozi kuhlobo lwesibini lwesifo sikashukela se-OLETF." J Med Ukutya. 2009 Aug; 12 (4): 714-21.
Yang YC, Lu FH, Wu JS, Wu CH, Chang CJ. "Umphumo wokukhusela we-habit's use of tea kwi-hypertension." Arch Intern Med. 2004 Julayi 26; 164 (14): 1534-40.