iinzuzo ze-matcha powder kwi-smoothies

Matcha luhlobo lweti eluhlaza engumgubo enencasa eyodwa, engakrakrayo kunye nombala oluhlaza odlamkileyo.1 Isenokuba neenzuzo kwingqondo, intliziyo, kunye nempilo yengqondo. I-Matcha ikwangumthombo we-antioxidants, enokuphucula ukuchuma 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?

Matcha ngumgubo ocoliweyo wamagqabi eti akhuliswe ngokukodwa kwaye asetyenziwe. Iyaziwa ngombala wayo oluhlaza kunye nencasa egudileyo, i-matcha ibhiyozelwa ngenxa yeenzuzo zayo ezininzi zempilo. Ityebile kwi-antioxidants, enceda ekulweni neeradicals zamahhala emzimbeni. Ukongeza, i-matcha igcwele i-catechin kunye ne-L-theanine, ebonelela ngophaphamo oluzolileyo, iyenza ibe yeyona ndlela ibalaseleyo kwimithombo yemveli yecaffeine.

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 olulinganiselweyo kwikhonkco phakathi matcha kunye nokutsha kwamafutha. Kungenzeka ukuba inokukhuthaza ukutshiswa kwamafutha ngenxa yesiqulatho sayo se-caffeine.14 Uphando lufumene ukuba ukusela i-matcha kwandisa i-oxidation yamafutha ngexesha lokuzilolonga. I-oxidation yamafutha kukuqhekeka kwamafutha ukuze abe namandla.

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 kwi matcha ngumba ophambili wexabiso layo lesondlo. Baxhasa i-detoxification, ukunciphisa ukudumba, kunye nokunciphisa umonakalo weseli okhokelela ekugugeni kunye nezifo.

 

Ingakanani iCaffeine equlethwe ngumdlalo?

Enye ikomityi yeti eluhlaza ebiweyo iqulethe 29.4 milligrams of caffeine.17 Matcha inomxholo ophezulu wecaffeine xa kuthelekiswa neti eluhlaza. Isiqulatho se-caffeine ye-Matcha sinokusuka kwi-18.9 ukuya kwi-44.4 milligrams ngegram.1 I-teaspoon enye ye-matcha yi-2 grams, ngoko ke izinga le-caffeine naphi na ukusuka kwi-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 kwe imatcha powder ngezi ndlela akukhange kuphandwe. Akucaci ukuba uya kufumana izibonelelo ezifanayo xa usebenzisa i-matcha yeti eluhlaza. Ukugcina umxholo wayo we-antioxidant, qiniseka ukuba ugcine i-matcha powder malunga ne-40 degrees Fahrenheit (4.44 degrees Celsius) .19 Olunye uphando lubonise ukuba i-matcha ephuhliswe kwi-195 degrees Fahrenheit (90 degrees Celsius) imizuzu eyi-10 igcine i-polyphenols ephezulu.

isiphelo

Matcha iphantsi kweekhalori kwaye isityebi kwii-antioxidants. Inika uncedo oluninzi olunokubakho lwezempilo. Xa usebenzisa i-matcha powder kwi-tea eluhlaza, kunokuba nemiphumo emihle kwi-cholesterol, uxinzelelo lwegazi, kunye nokusebenza kwengqondo. Ngenxa yomxholo we-matcha ye-caffeine kunye namandla okunxibelelana namayeza, thetha nomboneleli wezempilo ngaphambi kokuba uwasebenzise. Banokukunceda ukuba ubone ukuba olu hlobo lweti eluhlaza lufanelekile kwiinjongo zakho zempilo.