iinzuzo ze-matcha powder kwi-smoothies

I -Matcha luhlobo lweti eluhlaza egutyiweyo enencasa eyahlukileyo, engekrakra kunye nombala oluhlaza oqaqambileyo.1 Inokuba neengenelo kwimpilo yengqondo, intliziyo, kunye nengqondo. I-Matcha ikwangumthombo wee-antioxidants, ezinokuphucula ukuzala kwamadoda kunye nempilo yamathambo.

Uninzi lophando olukhoyo lwenziwe ngeti eluhlaza. Iinzuzo ezicetywayo zinokunwenwela kwi-matcha kuba yenziwe ngamagqabi eti aluhlaza aseJapan. Amagqabi aluhlaza obumnyama kuba isityalo sikhule emthunzini.Iti eyenziwe ngomgubo we matcha iqulethe isixa esikhulu secaffeine. Ngelixa iti ye-matcha iluhlobo oluthile lweti eluhlaza, inomhlaba, i-umami flavour.

Yintoni iMatcha Powder?

I -Matcha yimpuphu ecoliweyo eyenziwe ngamagqabi eti eluhlaza akhuliswe ngokukodwa kwaye acutshungulwayo. Yaziwa ngombala wayo oluhlaza oqaqambileyo kunye nencasa ethambileyo, i-matcha idume ngezibonelelo zayo ezininzi zempilo. Ityebile kwii-antioxidants, ezinceda ekulweni nee-free radicals emzimbeni. Ukongeza, i-matcha igcwele ii-catechins kunye ne-L-theanine, ezibonelela ngokuphaphama okuzolileyo, okwenza ukuba ibe lolunye uhlobo oluhle lwemithombo yendabuko ye-caffeine.

IiNzuzo zeMpilo zeMatcha Smoothies:

1. UnokuNceda uThintelo loMhlaza

Iti eluhlaza ibonakaliswe ukukhusela umhlaza. Olunye uphononongo lwaphawula ukuba abantu abasela ngaphezu kwe-10 4-ounce izahlulo zeti eluhlaza ngosuku baba nomhlaza kwiminyaka eyi-7.3 kamva kunabo basela ngaphantsi kwezahlulo ezintathu ze-4-ounce. Abantu abanenqanaba 1 okanye 2 umhlaza webele abasele i-avareji iikomityi ezisibhozo iti eluhlaza ngosuku nabo baye babonisa ukuba umngcipheko ophantsi wokuphinda. Eli qela lalinexesha elide elingenasifo kunabo badla umyinge wemihla ngemihla yeekomityi ezimbini.8

2. Ngamana Uncedo Ngodandatheko

Uphando oluncinci lufumene ukuba iti eluhlaza inokunciphisa iimpawu zokudakumba. Olunye uphando luphande ikhonkco phakathi kokusetyenziswa kweti eluhlaza, abantu be-postmenopausal, kunye nokudakumba. Ababhali bafumanisa ukuba abathathi-nxaxheba ababelwe kwiqela leti eluhlaza babenamanqanaba aphantsi okudakumba. Bakwathi izinto, ezifana nendlela iti eyenziwe ngayo kunye nokugxininiswa kwayo, kunokuba negalelo.2

3. Ngamana iNceda ekuKhuseleni ukusebenza kwengqondo

Uphononongo lwezifundo ze-36 lufumene ukuba itiye eluhlaza inokunciphisa umngcipheko wokuphazamiseka kwengqondo.9 Ukuphazamiseka kwengqondo, okuqhelekileyo emva kweminyaka engama-65 ubudala, kunokuchaphazela ukufunda, imemori, ukunyakaza, ulwimi, ingqalelo kunye nokusombulula iingxaki. Basusela ekuphazamisekeni okuphakathi kwengqondo ukuya kwisifo sengqondo esiyingozi, isifo sikaParkinson, kunye nesifo sika-Alzheimer. Idatha yabonisa ukuba iti eluhlaza kakhulu umntu edla ngayo, ukhuseleko olukhulu kwiingxaki zengqondo.9

4. Ingakuphucula ukuchuma kwaMadoda

Ukusela iti kunokunyusa inani elipheleleyo lamadlozi kunye noxinzelelo, ezizizalathisi zokuzala kwamadoda. Olunye uphononongo lwafumanisa ukuba abo basela iti ubuncinane iintsuku ezintathu ngeveki baba nenani eliphezulu lilonke lamadlozi.10 Iti eluhlaza inezixa eziphezulu zeepolyphenols. Ezi antioxidants zikhawula iikhompawundi ezihlasela iiseli ezisempilweni, ezinjengezo zikwiithishu zamatyhalarha. Iti eluhlaza isenokonyusa intshukumo yedlozi kwaye iyincede iphile.4

5. Ngamana ukuNcedisa ukwehlisa iCholesterol

Abasela iti eluhlaza kunye nobunzima obunempilo baye baboniswa ukuba basezantsi kakhulu amanqanaba e-cholesterol epheleleyo kunabanye. Kwakhona ngokuqhelekileyo bane-low-density lipoprotein (LDL) ye-cholesterol.11 I-cholesterol ye-LDL ithathwa njenge "mbi" kuba ikhokelela ekwakhiweni kwe-cholesterol kwi-arteries. Oku kwakha kwandisa ingozi yesifo senhliziyo.12

6. Inokunciphisa uxinzelelo lwegazi

Ukusetyenziswa kweti eluhlaza kubonakaliswe ukunciphisa kakhulu uxinzelelo lwegazi lwe-systolic kunye ne-diastolic. I-Systolic linani eliphezulu, ngelixa i-diastolic linani elisezantsi. Iziphumo zazinkulu ngakumbi kubantu abanoxinzelelo lwegazi olukhoyo okanye ezinye izinto ezinobungozi besifo senhliziyo. Isiphumo ngokuyinxenye kungenxa yokukwazi kweti eluhlaza ukukhulula imithambo yegazi, ephucula ukuhamba kwegazi kunye nokunciphisa ukudumba.11

7. Ngamana uKhusela iMpilo yeBone

Olunye uphando lwabantu be-postmenopausal eKorea bafumanisa ukuba abo bangakhange badle nayiphi na iti eluhlaza okanye ngaphantsi kwekomityi enye ngosuku banokuthi banciphise ubunzima bamathambo kumqolo okanye ethangeni labo. Abo basela iti eluhlaza kathathu ngemini babenobunzima bamathambo aphezulu.3 Ukusela itiye kubonakaliswe ukunciphisa umngcipheko we-osteoporosis. Le ngxaki yethambo ibonakala ngamathambo abuthathaka aphuka kalula. Ii-Antioxidants zinceda ukuthintela ukulahleka kwamathambo kunye nokuphucula ukubunjwa kwamathambo.13

8. Ngamana ukukhuthaza ukuncipha kobunzima

Kukho uphando oluncinci malunga nonxibelelwano phakathi kwe -matcha kunye nokutsha kwamafutha. Kusenokwenzeka ukuba inokukhuthaza ukutsha kwamafutha ngenxa yomxholo wayo we-caffeine.14 Uphando lufumanise ukuba ukusela i-matcha kwandisa kancinci ukutsha kwamafutha ngexesha lokuzilolonga. Ukutsha kwamafutha kukuqhekeka kwamafutha ukuze kufunyanwe amandla.

Iinyani zesondlo

I-Matcha iphantsi kweekhalori, i-macronutrients, iivithamini, kunye neemaminerali kodwa zizityebi kwiindidi ezahlukeneyo ze-antioxidants.1 I-teaspoon enye, okanye i-2-gram, i-matcha powder inikeza: 16

• I khalori: 6
• Amafutha: 0 grams (g), okanye 0% yexabiso losuku (DV)
• I sodium: I-0 milligrams (mg), okanye i-0% ye-DV
• IiCarbohydrate: 0 g, okanye 0% ye-DV
• Ifayibha: 2 g, okanye 7.14% ye-DV
• Iswekile eyongeziweyo: 0 g, okanye 0% ye-DV
• Iprotheni: 2 g, okanye 4% ye-DV

Ii-antioxidants ezikwi- matcha ziyinxalenye ebalulekileyo yexabiso layo lesondlo. Zixhasa ukususwa kweetyhefu emzimbeni, zinciphisa ukudumba, kwaye zinciphisa umonakalo weeseli okhokelela ekwaluphaleni nasekuguleni.

 

Ingakanani iCaffeine equlethwe ngumdlalo?

Ikomityi enye yeti eluhlaza ebilisiwe ineemiligram ezingama-29.4 zecaffeine.17 IMatcha inomxholo ophezulu wecaffeine xa ithelekiswa neti eluhlaza exutyiweyo. Umxholo wecaffeine weMatcha ungasukela kwi-18.9 ukuya kwi-44.4 milligrams ngegram.1 Ithisipuni enye ye-matcha yi-2 grams, ngoko ke umgangatho wecaffeine uphakathi kwe-37.8 ukuya kwi-88.8 milligrams.

Iingcebiso zokuSebenza

Ukwenza i-matcha, uthatha umgubo kwaye uwuxulube ngamandla emanzini malunga nemizuzu emithathu.18 Ngaphandle kweti eluhlaza, ungasebenzisa umgubo we-matcha ngeendlela ezininzi, ezifana:

• Yongeza i-matcha powder kwi-oatmeal kunye ne-smoothies
• Hlanganisa i-matcha kunye nobisi ukwenza i-latte
• Faka i-matcha kwiiresiphi ze-chia pudding, iibhola zamandla, i-hummus, iisosi kunye neesuphu.

Khumbula ukuba ukusetyenziswa komgubo we-matcha ngale ndlela akukaphandwa. Akucaci ukuba uza kufumana iingenelo ezifanayo naxa usebenzisa i-matcha kwiti eluhlaza. Ukuze ugcine umxholo wayo we-antioxidant, qiniseka ukuba ugcina umgubo we-matcha kumaqondo obushushu angama-40 degrees Fahrenheit (4.44 degrees Celsius).19 Olunye uphando lubonise ukuba i-matcha ebilisiwe kumaqondo obushushu angama-195 degrees Fahrenheit (90 degrees Celsius) imizuzu eli-10 igcina amazinga aphezulu e-polyphenols.

isiphelo

IMatcha ineekhalori eziphantsi kwaye ityebile kwii-antioxidants. Inika iingenelo ezininzi zempilo. Xa usebenzisa i-matcha powder kwiti eluhlaza, kunokubakho iziphumo ezilungileyo kwi-cholesterol, uxinzelelo lwegazi, kunye nokusebenza kwengqondo. Ngenxa yomxholo we-caffeine kwi-matcha kunye nokukwazi ukusebenzisana namayeza, thetha nomboneleli wezempilo ngaphambi kokuba uyisebenzise. Banokukunceda ufumanise ukuba olu hlobo lweti eluhlaza lufanelekile na kwiinjongo zakho zempilo.