Izindlela Eziqinisekisiwe Eziyi-7 Teya YakwaMatcha Ithuthukisa Impilo Yakho

-Delile

• 1. Ama-antioxidants aphezulu
• 2. Kungasiza ukuvikela isibindi
• 3. Kuqinisa ukusebenza kobuchopho
• 4. Kungasiza ekuvikeleni umdlavuza
• 5. Kungakhuthaza impilo yenhliziyo
• 6. Kukusiza wehlise isisindo
• 7. Itiye leMatcha kulula kakhulu ukulilungisa
• Okubalulekile

UMatcha ukhuphuke kakhulu ekuthandweni muva nje, ngama-matcha shots, latte, teas, kanye nama-dessert avela ndawo zonke kusuka ezitolo zezempilo kuya ezitolo zekhofi.

Njengetiye eliluhlaza, i-matcha ivela ku UCamellia sinensis isitshalo. Kodwa-ke, ikhule ngokuhlukile futhi inephrofayili eyingqayizivele yezakhi.

Abalimi bakhulisa i-matcha ngokumboza izitshalo zabo zetiye ezinsukwini ezingama-20-30 ngaphambi kokuvuna ukugwema ilanga eliqondile. Lokhu kwandisa ukukhiqizwa kwe-chlorophyll, kukhulisa okuqukethwe kwe-amino acid, futhi kunikeze isitshalo umbala ohlaza okotshani.

Lapho amaqabunga wetiye esevuniwe, iziqu nemithambo kuyasuswa bese amaqabunga agaywa aba impuphu ecolekileyo eyaziwa ngokuthi i-matcha.

IMatcha iqukethe izakhamzimba ezivela kulo lonke itiye leqabunga, okuholela enanini elikhulu le-caffeine kanye nama-antioxidants kunalokho okutholakala kutiye oluhlaza.

Ucwaningo lwe-matcha nezakhi zalo luvundulule izinzuzo ezahlukahlukene, okukhombisa ukuthi kungasiza ukuvikela isibindi, ukukhuthaza impilo yenhliziyo, nokusiza ekwehliseni isisindo.

Nazi izinzuzo eziyisikhombisa zetiye le-matcha, konke okususelwa kusayensi.

1. Ama-antioxidants aphezulu

UMatcha ucebile ngamakhatheni, isigaba semithi ehlanganisiwe yetiye esebenza njengama-antioxidants emvelo.

Ama-antioxidants asiza ukuzinzisa ama-radicals wamahhala ayingozi, okuyizinhlanganisela ezingalimaza amaseli futhi zibangele izifo ezingamahlalakhona.

Uma ufaka i-matcha powder emanzini ashisayo ukwenza itiye, itiye liqukethe zonke izakhi ezivela kulo lonke iqabunga. Kuzojwayela ukuba namakhathenini amaningi kanye nama-antioxidants kunokumane nje unyakaze amaqabunga etiye eluhlaza emanzini.

Eqinisweni, ngokulinganisela okukodwa, inani lamakatekhini athile ku-matcha likhulu izikhathi eziphindwe ka-137 kunezinye izinhlobo zetiye eliluhlaza ().

Ucwaningo oluthile lukhombisile ukuthi ukunikeza izithasiselo zamagundane matcha kunciphise ukulimala okubangelwa ama-radicals amahhala nomsebenzi we-antioxidant ().

Ukufaka i-matcha ekudleni kwakho kungakhuphula i-antioxidant intake yakho, engasiza ekuvikeleni ukulimala kwamangqamuzana futhi yehlise nengozi yakho yezifo ezingamahlalakhona ().

IMatcha iqukethe inani eligxile lama-antioxidants, elinganciphisa ukulimala kwamaseli futhi livikele izifo ezingalapheki.

2. Kungasiza ukuvikela isibindi

Isibindi sibalulekile empilweni futhi sidlala indima enkulu ekukhipheni ubuthi, ekugayeni izidakamizwa nasekucubunguleni izakhamzimba.

Ezinye izifundo zithole ukuthi i-matcha ingasiza ukuvikela impilo yesibindi sakho.

Olunye ucwaningo lunikeze amagundane esifo sikashukela matcha amasonto ayi-16 futhi lwathola ukuthi kusiza ukuvimbela ukulimala kuzo zombili izinso nesibindi ().

Olunye ucwaningo lunikeze abantu abangama-80 abanezifo zesibindi ezinamafutha ezingekho utshwala noma i-placebo noma i-500 mg yetiye eluhlaza okhipha nsuku zonke izinsuku ezingama-90.

Ngemuva kwamasonto ayi-12, ukukhishwa kwetiye eluhlaza kwehlise kakhulu amazinga e-enzyme yesibindi. Amazinga aphakeme ala ma-enzyme awuphawu lokulimala kwesibindi ().

Ngaphezu kwalokho, ukuhlaziywa kwezifundo eziyi-15 kwathola ukuthi ukuphuza itiye eliluhlaza kuhlotshaniswa nokwehla kwengozi yesifo sesibindi ().

Kodwa-ke, kubalulekile ukukhumbula ukuthi kungahle kube nezinye izinto ezithintekayo kule nhlangano.

Ucwaningo oluningi luyadingeka ukubheka imiphumela ye-matcha kubantu jikelele, ngoba ucwaningo oluningi lukhawulelwe ezifundweni ezihlola imiphumela yokukhishwa kwetiye eluhlaza ezilwaneni.

Ezinye izifundo zikhombisile ukuthi i-matcha ingavimbela ukulimala kwesibindi futhi yehlise ubungozi besifo sesibindi. Kodwa-ke, kudingeka izifundo ezengeziwe ukubheka imiphumela kubantu kubantu jikelele.

3. Kuqinisa ukusebenza kobuchopho

Olunye ucwaningo lukhombisa ukuthi izakhi eziningana ze-matcha zingasiza ukuthuthukisa ukusebenza kobuchopho.

Ucwaningo olulodwa kubantu abangama-23 lubheke ukuthi abantu benza kanjani ochungechungeni lwemisebenzi eyenzelwe ukukala ukusebenza kobuchopho.

Abanye ababambiqhaza baphuza itiye le-matcha noma ibha equkethe amagremu ama-4 we-matcha, ngenkathi iqembu elilawulayo lisebenzisa itiye le-placebo noma ibha.

Abaphenyi bathole ukuthi i-matcha idale ukuthuthuka ekubhekeni, isikhathi sokuphendula, nememori, uma kuqhathaniswa ne-placebo ().

Olunye ucwaningo oluncane lukhombisa ukuthi ukusebenzisa ama-gramu ama-2 wetiye oluyimpuphu eluhlaza nsuku zonke izinyanga ezi-2 kusize ukuthuthukisa ukusebenza kobuchopho kubantu abadala ().

Ngokwengeziwe, i-matcha iqukethe inani eligxile kakhulu le-caffeine kunetiye eluhlaza, okupakisha ku-35 mg we-caffeine ngethisipuni lesigamu (cishe u-1 gram) we-matcha powder.

Izifundo eziningi zixhumanise ukusetshenziswa kwe-caffeine nokuthuthuka kokusebenza kobuchopho, icaphuna izikhathi zokuphendula ezisheshayo, ukunakwa okwandisiwe, kanye nenkumbulo ethuthukisiwe (,,).

IMatcha iqukethe nenhlanganisela ebizwa nge-L-theanine, eguqula imiphumela ye-caffeine, ekhuthaza ukuqapha nokusiza ukugwema ukuphahlazeka kwamazinga kagesi angalandela ukusetshenziswa kwe-caffeine ().

I-L-theanine nayo ikhonjisiwe ukuthi ikhulisa umsebenzi we-alpha wave ebuchosheni, ongasiza ekwenzeni ukuphumula futhi wehlise amazinga oxinzelelo ().

UMatcha ukhonjisiwe ukuthi athuthukise ukunakwa, inkumbulo, nesikhathi sokuphendula. Futhi iqukethe i-caffeine ne-L-theanine, engathuthukisa izici eziningi zokusebenza kobuchopho.

4. Kungasiza ekuvikeleni umdlavuza

IMatcha igcwele amakhemikhali akhuthaza impilo, kufaka phakathi amanye axhumene nokuvinjelwa umdlavuza kushubhu lokuhlola nasezifundweni zezilwane.

Kokunye ukuhlola, ukukhishwa kwetiye eluhlaza kwehlise usayizi wesimila futhi kwanciphisa ukukhula kwamangqamuzana omdlavuza webele kumagundane ().

IMatcha iphezulu kakhulu kwi-epigallocatechin-3-gallate (EGCG), uhlobo lwekhatheni elikhonjiswe ukuthi linezindawo ezinamandla zokulwa nomdlavuza.

Olunye ucwaningo lweshubhu lokuhlola luthole ukuthi i-EGCG ekumatcha isize ukubulala amaseli womdlavuza wendlala ().

Olunye ucwaningo lwe-tube test lukhombisile ukuthi i-EGCG iyasebenza ngokulwa nomdlavuza wesikhumba, wamaphaphu nowesibindi (,,).

Gcina ukhumbula ukuthi lezi kwakuyizicubu zokuhlola nezifundo zezilwane ezibheka izinhlanganisela ezithile ezitholakala kumatcha. Ucwaningo olwengeziwe luyadingeka ukuthola ukuthi le miphumela ingahumushela kanjani kubantu.

Ishubhu yokuhlola kanye nezifundo zezilwane zithole ukuthi izinhlanganisela ezikumatcha zingavimbela ukukhula kwamangqamuzana omdlavuza.

5. Kungakhuthaza impilo yenhliziyo

Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke, sibala isilinganiso sokuthathu sabantu bonke abashona kubantu abaneminyaka engaphezu kwengama-35 ().

Olunye ucwaningo luye lwabonisa ukuthi ukuphuza itiye eliluhlaza, elinesimo esifanayo sezakhi kumatcha, kungasiza ekuvikeleni isifo senhliziyo.

Itiye eliluhlaza likhonjisiwe ukunciphisa amazinga we-cholesterol ephelele ne "bad" ye-LDL, kanye ne-triglycerides (,).

Kungasiza futhi ukuvimbela uketshezi kwe-cholesterol ye-LDL, enye into engavikela isifo senhliziyo ().

Ucwaningo lokuhlola luye lwabonisa nokuthi ukuphuza itiye eliluhlaza kuhlotshaniswa nengozi encishisiwe yesifo senhliziyo nesifo sohlangothi (,).

Lapho kuhlangene nokudla okuyindilinga nempilo enempilo, ukuphuza i-matcha kungasiza ukugcina inhliziyo yakho iphilile futhi ivikele izifo.

Ucwaningo lukhombisa ukuthi itiye eliluhlaza kanye ne-matcha kunganciphisa izici eziningana zobungozi besifo senhliziyo.

6. Kukusiza wehlise isisindo

Bheka noma yikuphi ukwengeza kwesisindo futhi kunethuba elihle lokuthi uzobona i- "green tea extract" efakwe ohlwini lwezithako.

Itiye eliluhlaza liyaziwa ngekhono lalo lokuthuthukisa ukunciphisa umzimba. Eqinisweni, ucwaningo lukhombisa ukuthi kungasiza ukusheshisa imetabolism ukukhulisa ukusetshenziswa kwamandla nokukhuthaza ukushiswa kwamafutha.

Ucwaningo olulodwa oluncane lubonise ukuthi ukuthatha i-green tea extract ngesikhathi sokuvivinya umzimba ngokulingene kukhuphule ukushiswa kwamafutha ngo-17% ().

Olunye ucwaningo kubantu abangu-14 luthole ukuthi ukuthatha isengezo esiqukethe okukhishwe itiye eluhlaza kukhulise kakhulu ukusetshenziswa kwamandla kagesi kwamahora angama-24, uma kuqhathaniswa ne-placebo ().

Ukubuyekezwa kwezifundo eziyi-11 kukhombisile nokuthi itiye eliluhlaza lanciphisa isisindo somzimba futhi lasiza ekugcineni ukulahleka kwesisindo ().

Yize iningi lalezi zifundo ligxile kokukhishwa kwetiye eluhlaza, i-matcha ivela esitshalweni esifanayo futhi kufanele ibe nomphumela ofanayo.

Ezinye izifundo zibonisa ukuthi ukukhishwa kwetiye eluhlaza kusiza ukukhulisa imetabolism nokushiswa kwamafutha, zombili lezi zinto ezingasiza ekunciphiseni isisindo.

7. Itiye leMatcha kulula kakhulu ukulilungisa

Ukusizakala ngezinzuzo eziningi zezempilo ze-matcha kulula - futhi ukunambitheka kwetiye kumnandi.

Ungenza itiye lendabuko le-matcha ngokuhlunga amathisipuni ayi-1-2 (amagremu ama-2-4) we-matcha powder enkomishini yakho, wengeze ama-ounces ama-2 (59 ml) wamanzi ashisayo, bese uwaxuba ndawonye ne-bamboo whisk.

Ungaguqula futhi isilinganiso se-matcha powder namanzi ngokuya ngokuvumelana okuthandayo.

Ukuze uthole itiye elincanyana, nciphisa impuphu ibe uhhafu wethisipuni (1 gram) bese uxuba nama-ounces angu-3-4 (89-118 ml) wamanzi ashisayo.

Uma ukhetha uhlobo olugxile kakhudlwana, hlanganisa amathisipuni ama-2 (4 amagremu) we-powder ne-ounce elilodwa (30 ml) lamanzi.

Uma uzizwa udala, ungazama ngisho nokushaya ama-matcha lattes, uphudingi, noma ama-smoothies amaprotheni ukukhulisa okuqukethwe kwezakhi zokupheka zakho ozithandayo.

Njengenjwayelo, ukulinganisela kuyisihluthulelo. Yize i-matcha igcwele izinzuzo zezempilo, okuningi akusikho okungcono.

Eqinisweni, kuye kwabikwa izinkinga zesibindi kwabanye abantu abaphuza kakhulu itiye eliluhlaza nsuku zonke ().

Ukuphuza i-matcha kungakhuphula nokuchayeka kwakho kuzingcolisi ezifana ne-pesticides, amakhemikhali, kanye ne-arsenic etholakala enhlabathini lapho kutshalwa khona izitshalo zetiye (,).

Ukudla okuphezulu okubekezelelekayo kwe-matcha powder akucaci futhi kuya ngomuntu ngamunye. Ukuze uphephe, qiniseka ukusebenzisa i-matcha ngokulinganisela.

Kungcono ukunamathela ezinkomishini eziyi-1-2 ngosuku bese ubheka izinhlobo zezinto eziphilayo eziqinisekisiwe ukusizakala ngezinzuzo eziningi zematcha ngaphandle kokufaka engozini imiphumela emibi.

Kunezindlela eziningi zokulungiselela i-matcha, ngakho-ke ungakhetha leyo oyithanda kakhulu. Ingafakwa futhi kububanzi bezindlela zokupheka ezahlukahlukene.

Okubalulekile

IMatcha ivela esitshalweni esifanayo netiye eliluhlaza, kepha njengoba yenziwe ngeqabunga lonke, ifaka inani eligxile kakhulu lama-antioxidants nezakhi zezitshalo ezizuzisayo.

Ucwaningo luye lwembula izinzuzo ezahlukahlukene zezempilo ezihlotshaniswa ne-matcha nezinto zayo, kusuka ekuthuthukiseni ukuncipha kwesisindo kuya ekunciphiseni ubungozi besifo senhliziyo.

Okuhle kunakho konke, itiye kulula ukulilungiselela, ukuze ukwazi ukulifaka kalula ekudleni kwakho futhi unikeze usuku lwakho ukuqhuma kokunambitheka okwengeziwe.