7 Tabbatattun Hanyoyi Matcha Tea Na Inganta Lafiyar ku

Wadatacce

• 1. Mai yawa a cikin antioxidants
• 2. Zai iya taimakawa kare hanta
• 3. Yana inganta aikin kwakwalwa
• 4. Zai iya taimakawa wajen hana kamuwa da cutar kansa
• 5. Zai iya inganta lafiyar zuciya
• 6. Yana taimakawa wajen rage kiba
• 7. Shayi mai Matcha yana da sauƙin shiryawa
• Layin kasa

Matcha ya hauhawa cikin shahararren kwanan nan, tare da harbin matcha, lattes, shayi, har ma da kayan zaki waɗanda ke bayyana ko'ina daga shagunan kiwon lafiya zuwa shagunan kofi.

Kamar koren shayi, matcha yana fitowa daga Camellia sinensis shuka. Koyaya, ya girma daban kuma yana da furofayil na musamman.

Manoma suna shuka matcha ta hanyar rufe shuke-shuken shayi kwanaki 20-30 kafin girbi don kaucewa hasken rana kai tsaye. Wannan yana kara samar da sinadarin chlorophyll, yana kara karfin amino acid, kuma yana baiwa shukar shuki mai duhu.

Da zarar an girbe ganyen shayi, sai a cire tushe da jijiyoyin kuma ganyen ya niƙe zuwa cikin hoda mai kyau da aka sani da matcha.

Matcha ya ƙunshi abubuwan gina jiki daga dukkanin ganyen shayi, wanda ke haifar da yawancin maganin kafeyin da antioxidants fiye da galibi wanda ake samu a koren shayi.

Nazarin matcha da kayan aikinsa sun gano fa'idodi da yawa, suna nuna cewa zai iya taimakawa kare hanta, inganta lafiyar zuciya, har ma da taimako wajen rage nauyi.

Anan akwai fa'idodi 7 na shayin matcha, ga dukkan ilimin kimiyya.

1. Mai yawa a cikin antioxidants

Matcha yana da wadataccen abinci a cikin katako, wani rukunin mahaɗan tsire-tsire a cikin shayi wanda ke aiki azaman antioxidants na halitta.

Antioxidants suna taimakawa wajen daidaita cutuka masu saurin cutarwa, waɗanda sune mahaɗan da zasu iya lalata ƙwayoyin cuta da haifar da cuta mai ɗorewa.

Lokacin da ka hada matcha foda a ruwan zafi domin yin shayi, shayin yana dauke da dukkan abubuwan gina jiki daga dukkan ganyen. Zai fi samun catechins da antioxidants fiye da yadda kawai ke jan koren ganyen shayi a cikin ruwa.

A zahiri, bisa kimantawa ɗaya, adadin wasu katakikan a cikin matcha ya ninka har sau 137 fiye da sauran nau'in koren shayi ().

Studyaya daga cikin binciken ya nuna cewa bawa berayen matcha kari rage lahani da aka samu ta hanyar masu sihiri da haɓaka aikin antioxidant ().

Ciki har da matcha a cikin abincinku na iya ƙara yawan abincin ku na antioxidant, wanda na iya taimakawa hana lalacewar kwayar halitta har ma da rage haɗarinku ga cututtukan cututtuka da yawa na yau da kullun ().

Matcha yana dauke da adadin antioxidants, wanda zai iya rage lalacewar kwayar halitta kuma ya hana cuta mai tsanani.

2. Zai iya taimakawa kare hanta

Hanta yana da mahimmanci ga lafiya kuma yana taka muhimmiyar rawa wajen fitar da abubuwa masu guba, yin amfani da kwayoyi, da kuma sarrafa abubuwan gina jiki.

Wasu nazarin sun gano cewa matcha na iya taimakawa kare lafiyar hanta.

Studyaya daga cikin binciken ya ba berayen masu ciwon sukari matcha na makonni 16 kuma sun gano cewa ya taimaka hana lalacewar kodan biyu da hanta ().

Wani binciken ya ba mutane 80 tare da cututtukan hanta mai haɗari ko dai placebo ko 500 MG na koren shayi mai tsami kowace rana tsawon kwanaki 90.

Bayan makonni 12, cire koren shayi ya rage matakan enzyme na hanta. Matakan da aka daukaka na wadannan enzymes alama ce ta lalacewar hanta ().

Bugu da ƙari, nazarin nazarin 15 ya gano cewa shan koren shayi yana da alaƙa da raguwar haɗarin cutar hanta ().

Koyaya, yana da mahimmanci a tuna cewa akwai wasu abubuwan da zasu shafi wannan ƙungiyar.

Ana buƙatar ƙarin bincike don duba tasirin matcha ga yawan jama'a, tunda yawancin bincike yana iyakance ne ga nazarin da ke bincika tasirin koren shayi a cikin dabbobi.

Wasu nazarin sun nuna cewa matcha na iya hana cutar hanta da rage barazanar kamuwa da cutar hanta. Koyaya, ana buƙatar ƙarin karatu don duba tasirin mutane akan yawan jama'a.

3. Yana inganta aikin kwakwalwa

Wasu bincike sun nuna cewa da yawa daga cikin abubuwanda aka hada a matcha na iya taimakawa wajen inganta aikin kwakwalwa.

Wani bincike a cikin mutane 23 ya kalli yadda mutane suka yi aiki a kan wasu ayyuka da aka tsara don auna aikin kwakwalwa.

Wasu mahalarta sun sha ko dai shayi mai matcha ko mashaya mai ɗauke da gram 4 na matcha, yayin da rukunin masu kula suka cinye shayi mai shayi ko mashaya.

Masu binciken sun gano cewa matcha ya haifar da ci gaba a hankali, lokacin amsawa, da ƙwaƙwalwar ajiya, idan aka kwatanta da placebo ().

Wani karamin binciken ya nuna cewa shan gram 2 na koren hoda a kullum tsawon watanni 2 ya taimaka inganta aikin kwakwalwa a cikin tsofaffi ().

Bugu da ƙari, matcha ya ƙunshi adadin maganin kafeyin fiye da koren shayi, ana tattarawa a cikin 35 MG na maganin kafeyin a cikin rabin cokali (kimanin gram 1) na matcha foda.

Karatuttuka da yawa sun danganta amfani da maganin kafeyin don inganta aikin kwakwalwa, yana ambaton lokutan saurin aiki, ƙara hankali, da haɓaka ƙwaƙwalwa (,,).

Matcha kuma yana ƙunshe da wani fili wanda ake kira L-theanine, wanda ke canza tasirin maganin kafeyin, inganta faɗakarwa da taimakawa kaucewa faɗuwa cikin matakan makamashi wanda zai iya bin amfani da maganin kafeyin ().

Hakanan an nuna L-theanine don haɓaka ayyukan hawan alpha a cikin kwakwalwa, wanda na iya taimakawa wajen haifar da annashuwa da rage matakan damuwa ().

An nuna Matcha don inganta hankali, ƙwaƙwalwar ajiya, da lokacin amsawa. Hakanan ya ƙunshi maganin kafeyin da L-theanine, wanda zai iya inganta fannoni da yawa na aikin kwakwalwa.

4. Zai iya taimakawa wajen hana kamuwa da cutar kansa

Matcha yana cike da cibiyoyin inganta lafiya, gami da wasu waɗanda ke da alaƙa da rigakafin cutar kansa a cikin bututun gwaji da nazarin dabbobi.

A cikin binciken daya, cire koren shayi ya rage girman kumburi kuma ya rage ci gaban kwayar cutar sankarar mama a beraye ().

Matcha ya fi girma musamman a cikin epigallocatechin-3-gallate (EGCG), wani nau'in katechin da aka nuna yana da ƙwayoyin cutar kanjamau masu ƙarfi.

Studyaya daga cikin binciken bututun gwajin ya gano cewa EGCG a cikin matcha ya taimaka wajen kashe ƙwayoyin cutar kanjamau ().

Sauran karatun bututun gwajin sun nuna cewa EGCG yana da tasiri akan fata, huhu, da ciwon hanta (,,).

Ka tuna cewa waɗannan gwajin gwaji ne da karatun dabba suna kallon takamaiman mahaɗan da aka samo a cikin matcha. Ana buƙatar ci gaba da bincike don sanin yadda waɗannan sakamakon zasu iya fassara zuwa ga mutane.

Jarabawar gwaji da nazarin dabba sun gano cewa mahaɗan cikin matcha na iya hana haɓakar ƙwayoyin kansa.

5. Zai iya inganta lafiyar zuciya

Cutar zuciya ita ce kan gaba wajen haifar da mutuwa a duk duniya, ana ƙididdige kusan kashi ɗaya bisa uku na yawan mutuwar mutane a cikin shekaru sama da 35 ().

Wasu nazarin sun nuna cewa shan koren shayi, wanda ke da kwatankwacin kayan abinci irin na matcha, na iya taimakawa kariya daga cutar zuciya.

An nuna koren shayi don rage matakan duka da "mara kyau" LDL cholesterol, da triglycerides (,).

Hakanan yana iya taimakawa hana haɓakar LDL cholesterol, wani ɓangaren da zai iya kare kan cutar zuciya ().

Nazarin lura ya kuma nuna cewa shan koren shayi yana da alaƙa da rage haɗarin cututtukan zuciya da bugun jini (,).

Idan aka hada shi da ingantaccen abinci mai kyau da kuma rayuwa mai kyau, shan matcha na iya taimakawa lafiyar zuciyar ka da kariya daga cututtuka.

Nazarin ya nuna cewa koren shayi da matcha na iya rage yawancin cututtukan cututtukan zuciya.

6. Yana taimakawa wajen rage kiba

Kalli duk wani kari na rage nauyi kuma akwai kyakkyawar dama da zaku ga "cire koren shayi" wanda aka jera a cikin kayan.

Green shayi sananne ne sosai saboda ƙarfin haɓaka nauyi. A zahiri, karatun yana nuna cewa yana iya taimakawa saurin saurin metabolism don ƙara yawan kuzarin kuzari da haɓaka ƙona mai.

Wani karamin binciken ya nuna cewa shan koren shayi a yayin motsa jiki matsakaici ya karu da mai mai 17% ().

Wani binciken da aka yi a cikin mutane 14 ya gano cewa shan ƙarin abin da ke dauke da koren shayin kore ya inganta kashe kuzarin awanni 24, idan aka kwatanta da placebo ().

Binciken nazarin 11 kuma ya nuna cewa koren shayi ya rage nauyin jiki kuma ya taimaka kiyaye nauyi ().

Kodayake yawancin waɗannan karatun sun mai da hankali ne akan cire koren shayi, matcha ya fito ne daga tsire-tsire ɗaya kuma ya kamata ya sami sakamako iri ɗaya.

Wasu nazarin suna nuna cewa koren shayi yana taimakawa haɓaka ƙonewa da ƙona mai, duka biyun na iya taimakawa asarar nauyi.

7. Shayi mai Matcha yana da sauƙin shiryawa

Yin amfani da fa'idodi masu yawa na lafiyar matcha mai sauƙi ne - kuma shayin yana da daɗi.

Zaku iya yin shayin matcha na gargajiya ta hanyar tace cokali 1-2 (gram 2-4) na matcha foda a cikin kokonku, a hada da oza 2 (59 ml) na ruwan zafi, sannan a hada shi da gora mai gora.

Hakanan zaka iya daidaita rabo na matcha foda da ruwa dangane da daidaiton da kuka fi so.

Don ƙaramin shayi, rage foda zuwa rabin cokalin (gram 1) sai a haɗa shi da mudu 3-4 (89-118 ml) na ruwan zafi.

Idan kun fi son sigar da ta fi karko, ku hada cokali 2 (gram 4) na hoda tare da ruwa guda 1 (30 ml) na ruwa.

Idan kana jin kirkira, zaka iya ma gwada bulalar matcha lattes, puddings, ko santsi mai gina jiki don haɓaka abubuwan gina jiki na girke-girken da kake so.

Kamar koyaushe, daidaitawa shine mabuɗi. Kodayake matcha yana cike da fa'idodin kiwon lafiya, ƙari ba lallai ne ya fi kyau ba.

A zahiri, an bayar da rahoton matsalolin hanta a cikin wasu mutanen da suka sha babban adadin koren shayi a kullum ().

Hakanan shan matcha na iya kara yawan kamuwa da ku ga gurbatattun abubuwa kamar magungunan kashe qwari, sunadarai, har ma da arsenic da ake samu a cikin ƙasa inda ake shuka tsire-tsiren shayi (,).

Matsakaicin jurewar matcha foda bashi da tabbas kuma ya dogara da mutum. Don zama amintacce, tabbatar da cinye matcha cikin matsakaici.

Zai fi kyau a tsaya ga kofuna 1-2 a kowace rana kuma a nemi wadatattun nau'ikan kwayoyin don cin gajiyar matcha da dama na kiwon lafiya ba tare da fuskantar wani illa ba.

Akwai hanyoyi da yawa don shirya matcha, don haka zaku iya zaɓar wacce kuka fi so. Hakanan za'a iya haɗa shi cikin kewayon girke-girke daban-daban.

Layin kasa

Matcha ya fito ne daga tsire-tsire iri ɗaya kamar koren shayi, amma tun da an yi shi daga dukkanin ganye, ana shirya shi a cikin ƙarin adadin antioxidants da mahaɗan tsire-tsire masu amfani.

Nazarin ya nuna fa'idodi daban-daban na kiwon lafiya hade da matcha da kayan aikinta, tun daga inganta asarar nauyi zuwa rage barazanar kamuwa da ciwon zuciya.

Mafi kyau duka, shayi mai sauƙi ne don shiryawa, saboda haka zaku iya haɗa shi cikin wahala a cikin abincinku kuma ba ranarku fashewar ƙarin ɗanɗano.