Amakuru - Ese matcha ifite vitamine C nyinshi?

I. Intangiriro

Matcha, ifu ikozwe neza ikozwe mu mababi y’icyayi kibisi yahinzwe kandi itunganywa, izwiho ibyiza byinshi ku buzima. Ariko, iyo bigeze ku ngano ya vitamine C, matcha ntabwo iri hejuru cyane. Nubwo matcha ikubiyemo vitamine C, ntabwo ifatwa nk'isoko ikomeye ugereranyije n'ibindi biribwa nk'imbuto z'indimu cyangwa urusenda. Vitamine C iri muri matcha ni nkeya, ifite hafi mg 2-3 kuri buri serivisi. Nubwo bimeze bityo,ifu ya matcha y'umwimerere iracyarimo ibindi bintu by'ingirakamaro, birimo antioxydants, catechins, na L-theanine, bigira uruhare mu gutuma ubuzima burushaho kuba bwiza.

Gusuzuma Ingano ya Vitamine C muri Matcha y'umwimerere

Ifu ya matcha y’umwimerere, ikomoka ku gihingwa cya Camellia Sinensis O. Ktze, ni ubwoko bw’icyayi kibisi cyiganjemo icyayi cyamamaye kubera uburyohe bwacyo bwihariye n’inyungu zishobora kugira ku buzima. Nubwo matcha ikunze kujyana n’intungamubiri zitandukanye, ingano ya vitamine C yayo ni nto ugereranyije n’izindi superfood.

Kugira ngo usobanukirwe ingano ya vitamine C mu ifu ya matcha y’umwimerere, ni ngombwa gutekereza ku buryo bwo kuyitunganya. Matcha ikunze gukorwa hifashishijwe igicucu cy’icyayi mu byumweru byinshi mbere yo gusarura, ibyo bikaba byongera umusaruro wa chlorophyll na aside amine. Nyuma yo gusarura, amababi arashyuha, arumishwa, agasendwa akavamo ifu nziza. Iyi nzira, ikubiyemo guteka ku bushyuhe buke no gusya ku buryo butandukanye (nk'imashini ya 80Mesh, imashini ya 800 Mesh, imashini ya 2000 Mesh, cyangwa imashini ya 3000Mesh), ifasha kubungabunga intungamubiri ariko ishobora gutuma Vitamine C itakaza bimwe mu bimera.

Ingano ya Vitamine C muri matcha ishobora gutandukana bitewe n'ibintu nko guhinga, uburyo bwo kuyitunganya, n'uburyo ibikwa. Ugereranyije, igice kimwe cya matcha (hafi garama 1) kirimo hafi miligarama 2-3 za vitamine C. Nubwo iyi ngano igira uruhare mu byo urya buri munsi, ni nke cyane ugereranyije n'ibyo wasanga mu biribwa bikungahaye kuri Vitamine C nk'amacunga cyangwa kiwi.

Ni ngombwa kumenya ko ingano ya vitamine C muri matcha ishobora kugabanuka uko igihe kigenda gihita, cyane cyane iyo ihuye n'ubushyuhe, urumuri, cyangwa umwuka. Kugira ngo wongere inyungu z'imirire yaweifu ya matcha y'umwimerere, bika mu kintu gifunze neza ahantu hakonje kandi hijimye, hanyuma ubikoreshe mu gihe gikwiye.

Ese ifu ya Matcha Organic ni isoko nziza ya Antioxydants?

Nubwo ifu ya matcha y’umwimerere ishobora kuba idafite vitamine C nyinshi, nta gushidikanya ko irabagirana iyo bigeze ku bintu birwanya okisidasiyo. Matcha ikungahaye cyane cyane ku bwoko bwa okisidasiyo bwitwa catechins, aho epigallocatechin gallate (EGCG) ari yo iboneka cyane kandi yizweho byinshi.

Ingano ya antioxydants muri matcha iri hejuru cyane ugereranyije n’iya green tea isanzwe. Ibi biterwa nuko matcha ikoresha icyayi cyose, giseye neza kikavamo ifu, bigatuma ushobora kurya icyayi cyose aho kurya gusa ibice bishongesha amazi bivanwa mu gihe cyo guteka.

Catechins muri matcha zagiye zifitanye isano n'inyungu zitandukanye ku buzima, zirimo:

- Uburinzi ku kwangirika kw'uturemangingo guterwa n'udukoko twitwa "free radicals"

- Kugabanuka gushoboka kw'ibyago byo kurwara indwara zimwe na zimwe zidakira

- Inkunga ku buzima bw'umutima n'imitsi

- Kongera ubushobozi bwo gutekereza neza (cognitive function)

- Ubufasha mu kugabanya ibiro

Uretse catechins, matcha irimo izindi antioxydants nka chlorophyll, ituma igira ibara ry'icyatsi kibisi, na L-theanine, aside amine ishobora gutuma umuntu aruhuka adateye gusinzira.

Imiterere y'ingufu zirwanya uburozi (antioxidant)ifu ya matcha y'umwimererebirushaho kunozwa n'uburyo bwo guhinga no gutunganya. Ubuhinzi bushingiye ku bimera bwirinda gukoresha imiti yica udukoko n'ifumbire mvaruganda, bishobora gutuma habaho umusaruro mwiza ufite ubwinshi bw'ibintu by'ingirakamaro. Uburyo bwitondewe bwo gupfuka no gutunganya bukoreshwa mu gutunganya matcha nabwo bufasha kubungabunga izi antioxydants zoroshye.

Ni ngombwa kumenya ko ingano y’uturemangingo dushobora gutandukana bitewe n’ubwiza bwa matcha. Matcha yo mu rwego rw’imihango, ikorwa mu mababi y’icyayi mato kandi ikaranze kugira ngo igere ku buryo bwiza, ubusanzwe ifite ubwinshi bwa antioxydants. Matcha yo mu rwego rw’ibiryo, nubwo igifite akamaro, ishobora kugira ingano ntoya ya antioxydants.

Nigute wakongera Vitamine C yawe ukoresheje ifu ya Matcha Organic?

Nubwo ifu ya matcha y’umwimerere atari isoko ikomeye ya vitamine C ubwayo, hari uburyo butandukanye ushobora kuyivanga n’ibiribwa bikungahaye kuri vitamine C kugira ngo ukore imiti ikungahaye ku ntungamubiri kandi iryoshye yongera ifunguro ryawe muri rusange rya vitamine C. Dore ibitekerezo bimwe na bimwe by’ubuhanga:

-Smoothie ya Matcha na Citrus:Vanga ifu ya matcha y’umwimerere n’imbuto zikungahaye kuri vitamine C nk’amacunga, imbuto z’umuhondo, cyangwa kiwi kugira ngo ubone smoothie ihumura kandi yuzuye intungamubiri.

-Pudding ya Matcha Chia irimo imbuto:Vanga ifu ya matcha muri pudding y'imbuto za chia hanyuma ushyiremo sitroberi cyangwa raspberries kugira ngo ubone ifunguro rya mu gitondo cyangwa utuntu two kurya twinshi dufite antioxydants nyinshi.

-Salade y'icyatsi kibisi ya Matcha:Siga ifu ya matcha hejuru ya salade irimo imboga zikungahaye kuri vitamine C nka urusenda, broccoli, n'imboga z'amababi.

-Amazi ya Matcha na Indimu:Shyiramo indimu mu cyayi cyawe cya matcha kugira ngo wongere Vitamine C kandi ugire uburyohe bwiza.

-Imipira ya Matcha Energy:Kora udupira tw’ingufu tudatetse ukoresheje ifu ya matcha, imbuto z’ubunyobwa, n’imbuto zumye nk’imbuto za goji cyangwa igishishwa cy’indimu cyumye kugira ngo ubone akantu koroshye gashobora gutwara ka Vitamine C.

Iyo ushyizemoifu ya matcha y'umwimerereMu mirire yawe, ni ngombwa guhitamo ibicuruzwa byiza cyane. Shaka matcha yemewe ko ari organic, idafite inyongeramusaruro, imiti irinda ubushyuhe, GMO, n'amabara y'ubukorano. Uburyo ifu ikoreshwa (urugero: 80Mesh, 800 Mesh, 2000 Mesh, cyangwa 3000Mesh) bushobora kugira ingaruka ku miterere yayo n'uburyo ishonga neza, bityo tekereza ku ikoreshwa ryawe mu gihe uhitamo ibicuruzwa.

Wibuke ko nubwo ubu buryo bushobora kongera umunyu wa vitamine C, inyungu z'ibanze za matcha ziva ku miterere yayo yihariye ya antioxydants hamwe n'ibindi bintu. Ihuriro hagati y'ibice bya matcha na vitamine C bivuye ahandi rishobora kugira uruhare mu buzima bwiza no mu mibereho myiza muri rusange.

Umwanzuro

Nubwo ifu ya matcha y’umwimerere ishobora kuba idafite akamaro kanini ka vitamine C, imisemburo yayo idasanzwe ya antioxydants hamwe n’uburyo bwinshi bwo kuyikoresha bituma iba inyongera y’agaciro ku ndyo yuzuye. Ukoresheje matcha ivanze n’ibiribwa bikungahaye kuri vitamine C, ushobora gutegura amafunguro n’ibinyobwa byuzuye intungamubiri bifasha ubuzima bwiza muri rusange. Nkuko bigenda mu guhindura imirire, ni byiza kugisha inama impuguke mu by’ubuzima, cyane cyane niba ufite ikibazo cyangwa impungenge z’ubuzima.

Ku bijyanye n'ifu nziza ya matcha y'umwimerere n'ibindi bimera, tekereza ku byo abacuruza ibikomoka ku bimera batanga. Niba ushishikajwe no kumenya byinshi kuriifu ya matcha y'umwimererecyangwa ibindi bimera bivangwa, andika kurigrace@biowaycn.comkugira ngo ubone inama z'abahanga n'amakuru ku bicuruzwa.

Amareferensi

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        2. Kochman, J., Jakubczyk, K., Antoniewicz, J., Mruk, H., & Janda, K. (2021). Ibyiza ku buzima n'ibikubiye mu cyayi kibisi cya Matcha: Isuzuma. Molecules, 26(1), 85.
        
        3. Xu, P., Ying, L., Hong, G., & Wang, Y. (2016). Ingaruka z'amazi n'ibisigazwa bya Matcha ku miterere ya antioxydant ndetse n'urugero rwa lipide na glucose mu mbeba byagaburiye indyo irimo ibinure byinshi. Food & Function, 7(1), 294-300.
        
        4. Schwalfenberg, G., Genuis, SJ, & Rodushkin, I. (2013). Ibyiza n'ingaruka zo kunywa icyayi gitetse: Irinde kwanduzwa n'ibintu bihumanya. Ikinyamakuru cya Toxicology, 2013, 370460.
        
        5. Dietz, C., Dekker, M., & Piqueras-Fiszman, B. (2017). Inyigo ku ngaruka z'icyayi cya matcha, mu binyobwa n'utubari, ku byiyumvo n'imikorere y'ubwenge. Food Research International, 99, 72-83.