I-Yoghurt kunye neMpilo yeGut: Iklinikhi yaseBack Back

Iyogathi yimveliso yobisi eyenziwe yi ukubiliswa kwebhaktheriya yobisi. Iibhaktheriya ezisetyenzisiweyo zibizwa ngokuba ziinkcubeko zeyogathi, ezibilisa i-lactose, eyiswekile yendalo efumaneka ebisini. Le nkqubo ivelisa i-asidi ye-lactic ebangela ukuba iiprotheni zobisi zigobe, zinike iyogathi incasa yayo kunye nokwakheka kwayo. Ingenziwa kuzo zonke iintlobo zobisi. Nangona uphando luqhubeka, izibonelelo zokongeza i-yogurt kwisicwangciso sesondlo somntu sinokuphucula impilo yonke, kuquka ukuphuculwa kwempilo yamathambo, ukujikeleza, ukusebenza kwe-immune system, kunye ne-probiotics / ibhaktheriya enempilo ephuculayo. ukugaya kunye nempilo yamathumbu.

Izinzuzo zezeMpilo

Iyogathi ivela kubisi oluguquguqukayo; ezinye zenziwa ngeskim kwaye azinamafutha, kanti ubisi olupheleleyo lunamafutha. Ezinye izondlo ziquka i-calcium, i-vitamin B-2, i-vitamin B-12, i-potassium, kunye ne-magnesium. Uphando olongezelelweyo luyafuneka, kodwa kukho ubungqina bokuba iinkcubeko ezisebenzayo zinokunceda iimeko ezithile zesisu, kuquka:

• Ukutyunjwa
• Uhudo
• Isifo sesifo sesisu
• Ukunganyamezelani kwe-lactose
• H. pylori usulelo
• Umhlaza wekolon

Izibonelelo kucingelwa ukuba kungenxa yoku:

• Utshintsho kwi microbiota emathunjini.
• Ixesha elikhawulezayo lokutya kuthatha ukujikeleza emathunjini.
• Ukuphuculwa kwamajoni omzimba.

Zive Ugcwele

I-yogurt ityebile kwiiprotheni kunye namafutha anempilo, okwenza ukuba izaliswe kakhulu. Zombini ezi zondlo zingundoqo ukuze uzive uhluthi ixesha elide. Uphononongo olufunyenwe kusetyenziswa iyogathi yeGrike eneprotein eninzi emva kwemini kubangele indlala encinci, ukwanda kokuhlutha kunye nokulibazisa isidingo sokutya phambi kwesidlo sangokuhlwa.

Probiotics

• Khangela iibrendi ezithi iinkcubeko eziphilayo or ziqulathe iinkcubeko ezisebenzayo.
• Iiprobiotics zinceda ukulawula ukuhamba kwamathumbu, ukulwa nosulelo, kunye nokubuyisela ukulingana kwinkqubo yokugaya.
• Iinkcubeko ezahlukeneyo kucingelwa ukuba zineengenelo ezahlukeneyo.

Ukukhetha Iinketho

• Khangela i-yogurts ezingathandekiyo kwaye ziphantsi okanye ezingenaswekile.
• Iyogathi ngokwendalo iqulethe malunga neegram ezintandathu ukuya kwezisibhozo zeswekile
• Yongeza i-toppings kunye neziqhamo zencasa kunye nobumnandi.

Sebenzisa kwiiRecipes

• Iyogathi ingasetyenziswa njengesithako esibambeleyo kwi a ezahlukeneyo zokupheka.
• Iyogathi engenanto inokuthatha indawo yekhilimu emuncu.
• Ingathatha indawo yamanqatha, ioyile, kunye/okanye ibhotolo kwimuffin, brownie, okanye iiresiphi zekeyiki.

Thetha nengcali yezondlo kunye nomqeqeshi wezempilo ukufumanisa ukuba iyogathi ingaba luncedo na. Iingcali zezondlo zisebenza nabantu ngabanye ukufumana ukutya okulungileyo kohlobo lomzimba wabo, ubudala, kunye nemeko yempilo, bachaze indlela ukutya okwahlukileyo okuwuchaphazela ngayo umzimba, kwaye kukuphi ukutya okufuneka kuphephe.

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Isondlo esisebenzayo

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Ucaphulo

Andoh, Akira. "Indima yePhysiological ye-Gut Microbiota yokugcina impilo yabantu." Ukwetyisa vol. 93,3 (2016): 176-81. doi:10.1159/000444066

Bull, uMatthew J, kunye noNigel T Plummer. "Icandelo loku-1: i-Human Gut Microbiome kwiMpilo kunye neSifo." Iyeza elidibeneyo (Encinitas, Calif.) vol. 13,6 (2014): 17-22.

Iklinikhi yaseCleveland: "Yeyiphi iYogurt ekulungeleyo?" "Kutheni-kwaye nini-kufuneka ubandakanye iiProbiotics kukutya kwakho."

Jandhyala, Sai Manasa, et al. "Indima ye-gut microbiota eqhelekileyo." Ijenali yehlabathi ye-gastroenterology vol. 21,29 (2015): 8787-803. doi:10.3748/wjg.v21.i29.8787

Le Roy, CI, Kurilshikov, A., Leeming, ER et al. Ukusetyenziswa kweyogathi kuhambelana notshintsho ekubunjweni kwe-microbiome yamathumbu omntu kunye ne-metabolome. I-BMC Microbiol 22, 39 (2022). doi.org/10.1186/s12866-021-02364-2

Wu, uHsin-Jung, kunye no-Eric Wu. "Indima ye-gut microbiota kwi-immune homeostasis kunye ne-autoimmunity." Amathumbu microbes vol. 3,1 (2012): 4-14. doi:10.4161/gmic.19320