Ngā Pūrongo - He nui te huaora C i roto i te matcha?

I. Kupu Whakataki

He rongonui te Matcha, he paura tapatapahi pai i hangaia mai i ngā rau tī matomato i whakatipuria me te tukatukahia, mō ōna painga hauora maha. Heoi, ina tae ki te ihirangi huaora C, kāore te matcha i te tino teitei. Ahakoa he huaora C kei roto i te matcha, kāore i te kiia he puna nui ki te whakataurite ki ētahi atu kai pēnei i ngā hua citrus me ngā pepa pere. He iti noa te ihirangi huaora C i roto i te matcha, tata ki te 2-3 mg ia tūnga. Ahakoa tēnei,paura matcha waro kī tonu i ngā matū whai hua o te hinu, tae atu ki ngā antioxidants, catechins, me te L-theanine, e whai wāhi ana ki ōna āhuatanga whakatairanga hauora whānui.

Te tūhura i te ihirangi huaora C o te Matcha organic

Ko te paura matcha waro, i ahu mai i te tipu Camellia Sinensis O. Ktze, he momo tī matomato kukū kua rongonui haere mō tōna reka ahurei me ngā painga hauora pea. Ahakoa he maha ngā wā e hono ana te matcha ki ngā momo matūkai, he iti noa iho te nui o te huaora C i roto i a ia ki te whakataurite ki ētahi atu kai tino pai.

Hei mārama ki te nui o te huaora C i roto i te paura matcha waro, he mea nui kia whakaarohia te tikanga tukatuka. Ko te tikanga ka hangaia te matcha mā te whakamarumaru i ngā tipu tī mō ētahi wiki i mua i te kotinga, ka whakanui ake i te hanga chlorophyll me te nui o te waikawa amino. I muri i te kotinga, ka kohuatia ngā rau, ka whakamarokehia, ka hurihia kia paura pai. Ko tēnei tukanga, e uru ana ki te tunu i ngā pāmahana iti me te huri ki ngā whakaritenga rerekē (pēnei i te 80Mesh, 800 Mesh, 2000 Mesh, 3000Mesh rānei), ka āwhina i te tiaki i ngā matūkai engari ka ngaro pea te huaora C.

Ka rerekē te nui o te huaora C i roto i te matcha i runga i ngā āhuatanga pēnei i ngā tikanga whakatipu, ngā tikanga tukatuka, me te rokiroki. I te toharite, he 2-3 mg o te huaora C kei roto i tētahi tūnga matcha (tata ki te 1 karamu). Ahakoa he nui tēnei e whai wāhi ana ki tō kai o ia rā, he iti iho i te mea ka kitea e koe i roto i ngā kai whai huaora C pēnei i te karaka, i te kiwi rānei.

He mea tika kia mōhiotia ko te nui o te huaora C i roto i te matcha ka heke i roto i te wā, inā koa ka pāngia e te wera, te mārama, te hau rānei. Hei whakanui ake i ngā painga kai o tōpaura matcha waro, rongoatia ki roto i tētahi ipu ārai-hau i te wāhi hauhautanga, pōuri, ā, kainga i roto i tētahi wā e tika ana.

He puna pai te paura Matcha organic mō ngā antioxidants?

Ahakoa ehara te paura matcha waro i te mea tino kaha ki te huaora C, he tino pai tōna āhua ina tae mai ki ngā āhuatanga antioxidants. He tino nui te Matcha i roto i tētahi momo antioxidants e kiia nei ko ngā catechins, ko te epigallocatechin gallate (EGCG) te mea tino nui, ā, kua tino rangahauhia.

He nui ake te nui o te antioxidants i roto i te matcha i tērā o te tī matomato noa. Nā te mea ka whakamahia e te matcha te rau tī katoa, ka hurihia kia pai hei paura, ka taea ai e koe te kai i te rau katoa, kaua ko ngā wāhanga wai-rewa anake i tangohia i te wā e hanga ana.

Kua honoa ngā catechin i roto i te matcha ki ngā painga hauora maha, tae atu ki:

- Te tiaki i ngā pūtau mai i ngā kino i puta mai i ngā rauropi kore utu

- Te whakaiti pea i te mōrearea o ētahi mate pūmau

- Tautoko mō te hauora o te ngākau

- Te whakapai ake pea i te mahi hinengaro

- Āwhina ki te whakahaere taumaha

Haunga ngā catechin, kei roto i te matcha ētahi atu antioxidants pērā i te chlorophyll, e homai ana tōna tae kakariki kanapa, me te L-theanine, he waikawa amino ka taea te whakatairanga i te okiokinga me te kore e hiamoe.

Ko te kōtaha antioxidant opaura matcha waroka whakarei ake anōtia e ngā tikanga whakatipu me te tukatuka. Ka karohia e ngā mahi ahuwhenua rauropi te whakamahinga o ngā patu pepeke me ngā maniua hangai, ka hua ake pea he hua parakore me te nui ake o ngā matū whai hua. Mā ngā tikanga whakamarumaru me te tukatuka tupato e whakamahia ana i roto i te hanga matcha ka āwhina hoki ki te tiaki i ēnei antioxidants ngawari.

He mea nui kia mōhiotia ko te nui o te antioxidants ka rerekē i runga i te kounga o te matcha. Ko te matcha karaehe whakanui, he mea hanga mai i ngā rau tī taitamariki rawa, ā, ka hurihia ki te kōhatu kia whiwhi ai i te kakano pai rawa atu, ko te nuinga o te wā he nui rawa te kukū o ngā antioxidants. Ahakoa he pai tonu te matcha karaehe tunu kai, tera pea he iti ake te nui o te antioxidants.

Me pēhea te whakanui ake i tō huaora C mā te whakamahi i te paura matcha waro?

Ahakoa ehara te paura matcha waro i te puna nui o te huaora C i a ia anō, he maha ngā huarahi ka taea e koe te whakakotahi me ngā kai whai huaora C hei hanga i ngā ranunga kai totika me te reka hei whakanui ake i te nui o te huaora C e kainga ana e koe. Anei ētahi whakaaro auaha:

-He inu Matcha me te Citrus:Whakaranua te paura matcha waro ki ngā hua whai huaora C pērā i te karaka, te karepe, te kiwi rānei, hei hanga i tētahi inu whakahauora, whai matūkai hoki.

-Pūtini Matcha Chia me ngā Hua:Whakaranua te paura matcha ki roto i te pūtini kākano chia, ka tāpirihia he rōpere, he rāhipere rānei ki runga hei parakuihi, hei kai mātao rānei e nui ana te antioxidants.

-Huamata Kakariki Matcha:Tauhiuhia te paura matcha ki runga i te huamata kei roto ngā huawhenua whai huaora C pērā i te pepa pere, te pūrorā, me ngā rau kākāriki.

-Wai Matcha me te Remona:Tāpirihia he pēhi rēmana ki tō tī matcha hei whakanui ake i te huaora C me te reka koi.

-Ngā Pōro Pūngao Matcha:Waihangatia he pōro pūngao kāore e tunua mā te whakamahi i te paura matcha, ngā nati, me ngā hua maroke pērā i te goji berries, te kiri citrus maroke rānei, hei kai māmā kawe, e whakarei ake ana i te huaora C.

Ina whakauruapaura matcha waroKi roto i tō kai, he mea nui kia whiriwhiria he hua kounga teitei. Rapua te matcha kua whakamanahia he rauropi, kāore he tāpiringa, he mea tiaki, he GMO, he tae horihori rānei. Ka pā te whakatakotoranga o te paura (hei tauira, 80Mesh, 800 Mesh, 2000 Mesh, 3000Mesh rānei) ki tōna kakano me tōna pai ki te rewa, nō reira whakaarohia te whakamahinga e hiahiatia ana ina whiriwhiria he hua.

Kia maumahara ahakoa ka taea e ēnei huinga te whakanui ake i tō kai huaora C, ko ngā painga matua o te matcha e ahu mai ana i tōna āhua ahurei o te antioxidant me ētahi atu matū. Ko te mahi tahi i waenga i ngā wāhanga o te matcha me te huaora C mai i ētahi atu puna ka whai wāhi ki te hauora me te oranga whānui.

Whakamutunga

Ahakoa ehara pea te paura matcha waro i te puna nui o te huaora C, nā te nui o ngā antioxidants me ōna āheinga maha e pai ai te tāpiri atu ki tētahi kai hauora. Mā te whakakotahi i te matcha me ngā kai whai huaora C, ka taea e koe te hanga kai me ngā inu whai matūkai hei tautoko i te hauora whānui. Pērā i ngā whakarerekētanga kai katoa, he mea whakaaro nui te kōrero ki tētahi tohunga hauora, inā koa mēnā he mate hauora, he āwangawanga rānei kei roto i a koe.

Mō te paura matcha waro kounga teitei me ētahi atu tangohanga otaota, whakaarohia te tūhura i ngā mea e tukuna ana e ngā kaiwhakarato rongonui. Mena kei te hiahia koe ki te ako atu mōpaura matcha waroētahi atu tangohanga otaota rānei, tēnā whakapā mai ki a mātou igrace@biowaycn.commō ngā tohutohu a te tohunga me ngā mōhiohio hua.

Ngā Tohutoro

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        2. Kochman, J., Jakubczyk, K., Antoniewicz, J., Mruk, H., & Janda, K. (2021). Ngā Painga Hauora me te Hanganga Matū o te Tī Kakariki Matcha: He Arotake. Molecules, 26(1), 85.
        
        3. Xu, P., Ying, L., Hong, G., & Wang, Y. (2016). Ngā pānga o te tangohanga wai me te toenga o Matcha ki te tūnga antioxidant me ngā taumata lipid me te glucose i roto i ngā kiore i whāngaihia ki te kai ngako nui. Food & Function, 7(1), 294-300.
        
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