Probiotics
Iqela lezonyango eliSebenzayo leKlinikhi yeProbiotics. Iiprobiotics zichazwa njenge-microorganisms ekukholelwa ukuba zibonelela ngezibonelelo zempilo xa zidliwe. Igama elithi probiotic okwangoku lisetyenziselwa ukubiza ii-microorganisms ezityiweyo ezinxulumene nezibonelelo zabantu kunye nezilwanyana. Iiprobiotics ziquka ukutya (okt, iyogathi), izongezo zokutya, kunye neemveliso ezingatyiswanga ngomlomo, njengezithambiso zolusu.
Iintsholongwane kunye nezinye iintsholongwane zidla ngokucingwa njengeentsholongwane eziyingozi; nangona kunjalo, ezininzi zezi microorganisms zinceda imizimba yethu isebenze ngokufanelekileyo. Ngokomzekelo, iintsholongwane ezifumaneka emathunjini ethu zinceda ekutyiseni ukutya, zitshabalalise iintsholongwane ezibangela izifo, zize zivelise iivithamini.
Inani elikhulu lee-microorganisms lihlala kwaye emizimbeni yethu. Ii-microorganisms emzimbeni womntu zingaphezulu kweeseli zomntu ezilishumi ukuya kwenye. Uninzi lwezi microorganisms, ngakumbi kwiimveliso zeprobiotic, zifana ne-microorganisms ehlala ngokwemvelo emzimbeni wethu. UDkt Jimenez uhlola indlela ezi ntsholongwane zinceda ngayo umntu ukuba abe nempilo kwaye ahlale esempilweni.
by UGqr Alex Jimenez | LweMpilo, Probiotics
Kombucha yiti enegwele ebikho malunga neminyaka engama-2,000. Yaqala ukuthandwa eYurophu ekuqaleni kwenkulungwane yama-20. Ineenzuzo ezifanayo zempilo njengeti, izityebi kwiiprobiotics, iqulethe i-antioxidants, kwaye inokutshabalalisa ibhaktheriya eyingozi. Iintengiso zeKombucha ziyakhula kwi bangaliboni ngenxa yeenzuzo zayo zempilo namandla.
Kombucha
Ngokuqhelekileyo yenziwe ngeti emnyama okanye eluhlaza, iswekile, ibhaktheriya enempilo kunye negwele. Inencasa ngokugalela iziqholo okanye iziqhamo kwiti ngelixa ibilayo. Ibiliswa kangangeveki, xa kuveliswa iigesi, i-0.5 ekhulwini yotywala, iintsholongwane eziluncedo neacetic acid. Inkqubo yokuvundisa yenza ukuba iti isebenze kancinci. Iqulethe Iivithamini ze-B, i-antioxidants, kunye neeprobiotics, kodwa umxholo wezondlo uya kwahluka ngokuxhomekeke kwi uphawu kunye nokulungiswa kwayo.
benefits
Izibonelelo zibandakanya:
- Ukuphuculwa kokucolwa kwesisu kwinto yokuba ukuvundiswa kwenza iiprobiotics.
- Inceda kwisifo sorhudo kunye ne-irritable bowel syndrome/IBS.
- Ukususwa kwetyhefu
- Ukunyuka kwamandla
- Ukuphucula impilo ye-immune system
- Ukuhla ukusinda
- Inceda kuxinzelelo lwegazi oluphezulu
- Isifo sentliziyo
Kombucha, eyenziwe nge iti eluhlaza, iquka uncedo lwe:
Probiotics
Iibhaktheriya eziluncedo zaziwa ngokuba ziiprobiotics. Ezi probiotics ezifanayo zifumaneka kwezinye ukutya okunegwele, njengeyogathi kunye sauerkraut. Iiprobiotics zinceda ukugcwalisa amathumbu kunye neebhaktheriya eziphilileyo ezinceda ukugaya, ukunciphisa ukuvuvukala, kunye nokuvelisa iivithamini eziyimfuneko ze-B kunye ne-K. Iiprobiotics ziphucula ukunyakaza kwamathumbu kunye nokunciphisa isicaphucaphu, ukuqunjelwa, kunye nokunyanzeliswa.
Antioxidants
Izibonelelo ze-antioxidants kunye ne-polyphenols ziquka:
- Ukonyuka kwezinga le-metabolic
- Ukunciphisa uxinzelelo lwegazi
- Yehlisa i-cholesterol
- Ukuphucula ukusebenza kwengqondo
- Ukunciphisa umngcipheko wezifo ezingapheliyo - isifo senhliziyo, uhlobo lwe-2 yeswekile, kunye nomhlaza othile.
IiPropathi ezichasene neeBhaktheriya
- Inkqubo yokuvundisa ivelisa iacetic acid etshabalalisa iintsholongwane eziyingozi njengebhaktiriya ehlaselayo kunye negwele, ukuthintela usulelo.
- Impembelelo ye-anti-bacterial nayo igcina ibhaktheriya enenzuzo.
Ukukhutshwa kweSibindi
- Inokunceda ukukhupha ityhefu esibindini, oku:
- Ukuphucula impilo yesikhumba ngokubanzi
- Ukuphucula ukusebenza kwesibindi
- Yehlisa ukudumba kwesisu kunye neentlungu
- Ukuphucula ukugaya kunye nokusebenza kwesinyi
Inkxaso yePancreatic
- Inokuphucula ukusebenza kwe-pancreatic, enokunceda ukukhusela umzimba kwizifo kunye nezifo ezinjenge:
- Acidx
- Ukubetha kwesisu
- Ubungqina
- Umhlaza wePancretic
Inkxaso edibeneyo
- The iti iqulethe iikhompawundi ezifana ne-glucosamines eziye zaboniswa ukuphucula impilo edibeneyo kunye nokunciphisa intlungu edibeneyo.
- I-Glucosamines yandisa i-hyaluronic acid, i-lubricating joints, enceda ukukhusela nokuwomeleza.
Yanelisa Umnqweno weSoda
- Iintlobo ezahlukeneyo ze-flavour kunye ne-carbonation yendalo inokwanelisa umnqweno we-soda okanye ezinye iziphuzo ezingcolileyo.
I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic ibandakanya izinto zonyango oludibeneyo kwaye ithatha indlela eyahlukileyo kwimpilo kunye nokuphila kakuhle.. Iingcali zithatha imbono ebanzi ngempilo yomntu, ziqonda imfuneko yesicwangciso sonyango lomntu siqu ukunceda ukuchonga oko kufunekayo ukuze ube sempilweni. Iqela liya kwenza isicwangciso esilungiselelweyo esihambelana neshedyuli kunye neemfuno zomntu ngamnye.
I-Dietitian Ichaza i-Kombucha
Ucaphulo
UCortesia, uClaudia et al. “IAcetic Acid, eyona nxalenye isebenzayo yeviniga, sisibulali-ntsholongwane se-tuberculocidal esisebenzayo.” mBio vol. 5,2 e00013-14. 25 Feb. 2014, doi:10.1128/mBio.00013-14
Costa, Mirian Aparecida de Campos et al. "Impembelelo yokutya kwe-kombucha kwi-gut microbiota kunye ne-comorbidities ehambelana nokutyeba: uphononongo olucwangcisiweyo." Ukuphononongwa okubalulekileyo kwisayensi yokutya kunye nesondlo, i-1-16. 26 Okt. 2021, doi:10.1080/10408398.2021.1995321
Gaggìa, Francesca, et al. “Isiselo seKombucha esiphuma kwiTea eziLuhlaza, eziMnyama kunye neRooibos: Uphononongo oluthelekisayo oluJonga iMicrobiology, iKhemistri kunye neAntioxidant Activity.” Izondlo vol. 11,1 1. 20 Dec. 2018, doi:10.3390/nu11010001
UKapp, uJulie M, kunye noWalton Sumner. "I-Kombucha: uphononongo olucwangcisiweyo lobungqina obubonakalayo benzuzo yempilo yabantu." Annals of epidemiology vol. 30 (2019): 66-70. doi:10.1016/j.annepidem.2018.11.001
Villarreal-Soto, Silvia Alejandra, et al. "Ukuqonda i-Kombucha Tea Fermentation: Uphononongo." Ijenali yenzululwazi yokutya vol. 83,3 (2018): 580-588. doi:10.1111/1750-3841.14068
by UGqr Alex Jimenez | LweMpilo, I-Gastro Health Intestinal, I-Gut ne-Intestinal Health, impilo, isondlo, Probiotics, Ukuphila
Ngaba uziva:
- Ukuqunjelwa okungafunekiyo esiswini?
- Intlungu yesisu, ukutsha, okanye ukuqaqanjelwa kwe1-4 iiyure emva kokutya?
- I-Aches, iintlungu, kunye nokudumba emzimbeni wonke?
- Ukutya okumnandi okanye ukutya okunamafutha aphezulu kunokubangela uxinzelelo?
- Ukuvuvukala kwilindle lesisu sakho?
Ukuba ufumana naziphi na kwezi meko, ke unokufumana i-leaky gut syndrome. Kuthekani ngokuzama iiprotheyin ezisekwe spore ukunciphisa isiphumo se-leaky gut.
Iiprobiotic ezisekelwe kwi-Spore
Umzimba womntu unemisebenzi emininzi njengoko sele kuphandwe malunga nokuba iprobiotiki ingazinceda njani iintaka. Ngokusetyenziswa kweeprotheyin ezisekwe spore, ukuba ziyintoni, kwaye zisebenza njani ngeteknoloji ye-GI (gastrointestinal). I uphando lubonisa zisebenza njani ii-probiotics ezisekwe spore ngokusebenza kune-LAB (i-lactic acid bacteria) ii-probiotic supplements kunye nendlela iiprotheyin ezisekelezwe ezinokubangela ukuba zixhamle kwaye zixhase inkqubo yokugaya ukutya ukuze iqiniseke ukuba isebenza ngokuchanekileyo. Nabani na osebenzisa i-probiotic esekwe kwi-spore uya kuqaphela ukuba inokunceda ukugaya kunye nceda ukukhulisa umzimba ukuba rhoqo kwamathumbu kunye nokusebenza.
Spore Probiotic Uncedo lweNkxaso kwi-LAB
Uninzi lweesherifu ezinzinzileyo, ezakha i-spore bacterial zinokunceda kunye nokuphucula ukusinda kwezixhasi ze-LAB ze-probiotic. Ezi pilisi zibulala umzimba zinokunceda kwiimpawu ezivuzayo zesisu eziye zachaphazela inkqubo yesisu kunye nokunciphisa ukubanda kweentsholongwane ezingena ngaphakathi emathunjini, ezinokuthi zibe ngunobangela wexinzelelo lwe-GI kunye neendlela zokugaya ukutya. Iiprobiin-based spore ezaziwa ngokuba I-Bacillus subtilis, IiBacillus coagulans, yaye Bacillus clausii ezinye zeeproteoton ezinobunkunkqele ezinokunceda inkqubo yesisu kunye nokuthomalalisa iimpawu ezibi ezinokuthi zonakalise ngakumbi kunokuba zintle.
Isiporho I-Bacillus subtilis yinto esekwe kwisiporeji, non-pathogenic esandula ukufumana umdla kwizifundo ezininzi zophando kwaye, ngelishwa, kwiifomula ezintsha zokuxhasa. Izifundo zibonise ukuba I-Bacillus subtilis iyakwazi ukunyamezela iimeko ezinzima zendlela ye-GI, ngokungafaniyo Bifidobacterium kwaye I-Lactobacilli, ezo zombini ezi ntlobo zi-acid ze-lactic kwaye zombini iziphumo zazo zineziphumo ezixubileyo kwizifundo zesayensi. I-Bacillus subtilis, inokunceda ukuvelisa i-matrix engaphandle ekunokuzikhusela kuyo kwiimeko zoxinzelelo ezihlangabezana nazo. Izifundo zibonise ukuba xa I-Bacillus subtilis kunye neebacteric acid zebacteric ziyenziwa kunye ngelixa zisandisa ukusinda kwaye zithathwa njenge ndlela yokuhambisa yenoveli.
Kukho na ezinye izifundo zophando ibonisa ukuba xa ii-supplements ze-LAB zilawulwa kunye kunye ne-probiotic-based spore. Ukuhluka kwezinto eziphilayo ze-micobiome kwanda njengoko iiprobiinotiki ezingakumbi ziziswa emathunjini, ukuze le ndlela ibhaktiriya ingasasaza ngamandla ukuze inkqubo ye-gut isebenze ngokuchanekileyo.
I-Leaky Gut Syndrome kunye ne-Spore-based Probiotic
Ngee-probiotic ezisekwe spore, zinokuba yinxalenye yokutya kwe-endotoxemia kwaye zinokulungelelaniswa ngeendlela ezahlukeneyo ezinokuthintelwa ezinganyangekiyo nezinokungasasazeki. Ezi meko zinokuba yiyo nayiphi na into ukusuka kwisifo seswekile ukuya kwintlungu engapheliyo emzimbeni. Abaphandi bafumanise ukuba xa kukho amanqanaba e-endotox esegazini, ahlelwa njenge-leaky gut syndrome okanye ukubonakaliswa kwamathumbu. Ezi meko zimbini ziyafana kuba zichaphazela amathumbu, ngenxa ye-endothelial lining evela kumathumbu kunye nokuhamba kweminyaka kunye neminyaka yokutya ngokungalunganga. I-endothelial lining yindawo enye enobunzima beeseli ezinemigca emathunjini. Xa umntu edla kakubi, kunokubangela ukuphendula okukungavuthi kakhulu, kwaye i-mucosal lining iya kudala izithuba ezivumela i-endotoxins, i-allergener, ii-pathogens zebhaktiriya ukuba zibaleke kwaye zihambe ngokuhamba kwegazi, ngaloo ndlela zikhokelela kwi-endotoxemia.
Isifundo sophando esivela kwiJenali yeHlabathi yeGastrointestinal Pathophysiology Icacise ukuba izifundo ezisempilweni zichongiwe njengezine-endotoxemia yokutya. Xa oku kusenzeka, kukho inqanaba eliphezulu le-endotox esegazini emva kokutya okunamafutha aphezulu kakhulu kunye neswekile eninzi yesidlo exhaphakileyo kuluntu lwaseNtshona. Yintoni efunyaniswe luphando kukuba abathathi-nxaxheba bafumana umgubo werayisi okanye isongezelelo esineentsuku ezininzi, ngelixa besenza ukutya kwabo okuqhelekileyo kunye nendlela yabo yokuphila. Iziphumo zabonisa ukuba abathathi-nxaxheba abathathe iiprotheyini ze-spore ezininzi babe ne-42% yokuncipha kwe-endotoxins yasemva kokugqibela kunye nokwehliswa okukhulu kwee-cytokines zepro-pro. Ke ngokongeza ii-probiotic-based supplements supplements ngomlomo, inokubonelela nabani na isijobelelo esifanelekileyo sokutya okunempilo kunye nendlela yokuphila ngokunciphisa ii-syndromes ezivuzayo emzimbeni.
Iprobiotic esekwe kwi-Spore inokukhusela kwiBacteria yePathogenic
Ipropati enenzuzo evela kwi-Bacillus spores can bavelise iintlobo ezahlukeneyo zeentlobo kwaye i-antifungal lipopeptides ukunceda umzimba ekufumaneni ibhalansi yentsholongwane engaphakathi engaphakathi emzimbeni. Xa i-probiotic esekwe kwi-spore inceda ukufumana ibhalansi yentsholongwane esiswini, inokunceda ukunciphisa okanye kuthintele ukwanda kweebacteria zepathohoo esezibilini ezincinci ezichaphazelekileyo yi-SIBO. Yintoni emangazayo kukuba ii-probiotic ezisekelwe kwi-spore zikhuphisana ngokukhuselekileyo kuneebhaktiriya ze-lactic acid. Ngee-probiotic ezisekwe spore ekubeni zikhuphisane ngokukhuselekileyo, zinokunceda ukugcina abahlaseli bangaphandle kwitheku, ngelixa zinika nomamkeli ithuba elingcono lokubuyela kwimo ye-homeostasis ngokukhawuleza. Izifundo ezivela kwiDyunivesithi yaseCornell ndiyigqibile loo nto I-Bacillus subtilis kwaye Bacillus clausii Iimpawu zinokuba neentlobo zemfuza ezinganyangekiyo zintsholongwane kunye nemfuza engenzi i-toxin ukuthintela imiphumo ye-cytotoxic ye-toxin esemzimbeni. Olunye uphando lubonakalisile ukuba I-Bacillus subtilis inokugcina ulungelelwano oluhle lwe microflora ekwi-GI tract ngokufanelekileyo. I-Bacillus subtilis yile Ukunceda amathumbu ngokuvelisa iipropathi eziluncedo kunye nokuvelisa i-matrix ekhuselayo engaphandle ukukhusela iintsholongwane ezilungileyo eziseziseleni.
isiphelo
Ngokubonelela ngepilisi ze-gut, ikakhulu iiprotheyini ezisekelezwe kunokunceda ekunciphiseni iziphumo zesifo se-leaky esiswini kunye nokuvuvukala okunokubangela ukungalunganga kwinkqubo yesisu. Ngokutya iiprotein ezisekwe spore, ithumbu linokuzizuzela ezi probiotic kuba i-spore probiotics inokuthi ihlasele ngamandla i-bacterial pathogens eyonakalisa isisu. I-probiotic esekwe kwi-spore inokunceda amathumbu ukuba enze iibacteria ezilungileyo kwi-gut flora kunye nokuthintela iziphumo zesisu ezivuza ukuba umzimba usebenze, kubandakanya nesisu. Abanye iimveliso, xa zidityaniswa neeprobiotic ezisekwe spore, zinokubonelela ngenkxaso kwinkqubo yesisu ngelixa zikwabonelela ngenkxaso yemetabolism emzimbeni.
Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, kunye nemicimbi yezempilo yovalo okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iiprothokholi zempilo ezisebenzayo ukunyanga ukwenzakala okanye ukuphazamiseka kwenkqubo yemusculoskeletal. Iofisi yethu yenze umzamo oqinisekileyo wokubonelela ngezikhokelo ezixhasayo kwaye ichonge isifundo sophononongo esifanelekileyo okanye izifundo ezixhasa izithuba zethu. Sikwenza iikopi zezifundo zophando ezixhasayo ziya kufumaneka ebhodini okanye kuluntu xa luceliwe. Ukuqhubeka nokuxoxa ngomxholo ongentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900.
Iingxelo:
Cuentas, uAna Maria, et al. �Isiphumo se-Bacillus Subtilis DE111 kwiProfayili yokuHamba kwamathumbu eDaily kuBantu abaneSitenxo seGastrointestinal ngamathuba athile.� ISebe lezeNzululwazi nobuChwepheshe, iDeerland Enzymes, iCobb International Blvd, ngomhla we-10 kuNovemba wama-2017.
Elshaghabee, Fouad MF, et al. �Bacillus NjengeeProbiotics ezinokuthi zibeKho: Isimo, iiNgxaki, kunye neeNdlela eziJongene nekamva.� ezihlobene, Frontiers, nge-24 kaJulayi 2017, www.frontiersin.org/articles/10.3389/fmicb.2017.01490/full#h5.
Elshaghabee, Fouad MF, et al. �Bacillus NjengeeProbiotic ezinokuthi zibeKho: iSimo, iiNgxaki, kunye neeNdlela eziJongene nekamva.� Imida kwi Microbiology, Frontiers Media SA, 10 Aug. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5554123/.
Khatri, Indu, et al. �Ulandelelwano lweGenome oluDityanisiweyo lwe-Bacillus Clausii, iProbiotic eFumaneka ngokuRhweba njenge-Enterogermina �, kunye neeMpawu kwiiProbiotic zayo. I-BMC Microbiology, KwiBioMed Central, 1 Jan. 1989, bmcmicrobiol.biomedcentral.com/articles/10.1186/s12866-019-1680-7.
uKimeleman, uHadare, noMoses uShemeshe. �Probiotic Ukusebenza kabini kwe Bacillus SubtilisUkubuyisela kwakhona i-Lactic Acid Bacteria ukusuka kwi-Desiccation kunye ne-Antagonizing Pathogenic I-Staphylococcus Aureus. Iintsholongwane, MDPI, 29 Septhemba. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6843919/.
Knight, Chinyere A., et al. �Ingxelo yokuQala yeMveliso ye-Antifungal Lipopeptide eyenziwe yi-Bacillus Subtilis Subsp. Inaquosorum Strain.� Uphando lweMicrobiological, Urban & Fischer, 2 uAgasti 2018, www.sciencedirect.com/science/article/pii/S0944501318304609.
Kov, �kos T. �Bacillus Subtilis.� Iziko ledatha loPhando lwe-DTU, Elsevier, 1 Jan. 1970, orbit.dtu.dk/en/publications/bacillus-subtilis.
McFarlin, uBrian K, et al. Ukongezwa kweProbiotic eSekwe kwi-Spore yoMlomo kwaDityaniswa nokuNcitshiswa kwezehlo ze-Endotoxin ye-Post-Prandial Dietary, i-Triglycerides, kunye ne-Biomarkers yoMngcipheko weSifo. � Ijenali yehlabathi ye-Gastrointestinal Pathophysiology, Iqela le-Baishideng lokuPapasha I-Inc, i-15 Aug. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5561432/.
Iqela, DFH. �Linganisa iBacteria kunye neeProbiotic eziSekwe kwiSpore.� Uyilo lwezeMpilo, 4 kuFebruwari ka-2020, blog.designsforhealth.com/node/1196.
Yahav, Sagit, et al. �Ukufakwa kweNzuzo yeBacteria yeProbiotic kwi-Extracellular Matrix evela kwi-Biofilm-Forming Bacillus Subtilis.� Iiseli zeArtificial, Nanomedicine, kunye neBiotechnology, I-US National Library of Medicine, i-2018, www.ncbi.nlm.nih.gov/pubmed/29806505.
IYunivesithi ibonelela ngeendlela ezahlukeneyo zobungcali bobuchwephesha bokusebenza kunye nokudibanisa amayeza. Injongo yabo kukwazisa abantu abafuna ukwenza umahluko kwiinkalo zonyango ezisebenzayo ngolwazi abanokulunikezela.
by UGqr Alex Jimenez | LweMpilo, I-Gastro Health Intestinal, I-Gut ne-Intestinal Health, impilo, isondlo, Probiotics, Ukuphila
Ngaba uziva:
- Ukuqunjelwa okungafunekiyo esiswini?
- Imvakalelo yokugcwala ngexesha nasemva kokutya?
- Ngaba kuncitshisiwe ukunyanzelwa sisisu?
- Ukonyusa motility wesisu, iswekile?
- Ukuphendula okungalindelekanga kokutya?
Ukuba ufumana naziphi na kwezi meko, ke unokuba unengxaki ethile emzimbeni wakho nakwinkqubo zayo zonke, kutheni ungazami ukufaka ezinye i-prebiotic kunye neeprobiotic kwinkqubo yakho.
Iiprobiotic kunye ne-Prebiotic
kunye uphando lwezenzululwazi, imidiya, kunye noncwadi, ukufumana ulwazi malunga nokuba iprotechnikhi kunye nee-prebiotic zidlala njani indima enkulu esiswini nakwindlela yokugaya ukutya. Kukho uphando olutsha noluzayo Oko kubonisa indlela i-prebiotic kunye neeprobiotic ezinokuba yingenelo ngayo kumalungu omzimba nakwizicubu zomzimba ezingaphandle kwendlela ye-gastrointestinal.
Xa kuziwa kwiiprobiotic kunye ne-prebiotic, banemisebenzi eyahlukeneyo enokunceda impilo yabantu. Uphando lubonisa ukuba iprobiotiki ine-plethora yeemeko ezifuna ezi ntsholongwane zincinci ukuxhamla kuzo. Ukusuka ekuphuculeni iimpawu ze-IBS ukuya kwiimpawu zokuvuvukala, iiprotheyikhi zinokunceda izigulana ezinezifo ezinganyangekiyo zesifo se autoimmune zibe nokutshintsha unxibelelwano phakathi komzimba kunye nengqondo yazo. Uphando lubonisa ukuba xa i-probiotic ihamba neoyile yeentlanzi, inokunceda abafazi abakhulelweyo kunye neentsana ngokunciphisa umngcipheko wezifo ze-atopic ezinjenge-eczema kunye ne-allergies yokutya.
Iiprobiotic kunye ne-Prebiotic Ukunceda ezinye iiNkqubo
Nantsi lapho nangakumbi uphando ukuba i-probiotic kwi-Lactobacillus kunye ne-Bifidobacterium genus, inokunciphisa i-livers enamafutha kwaye iphucule ii-enzyme markers zesibindi. Oku kubalulekile kuye nabani na onesifo i-NAFLD (isifo esingesosiselo esinamafutha esibindi) okanye i-NASH (i-non-alcohol-steatohepatitis.) Xa umntu enesifo se-metabolic okanye esiba mandundu, kukho isifundo sophononongo Oko kubonisa ukuba iintsinga zeprobibiotic kunye nobunzima obuthile beeprobiotiki bunokuphucula ukwahluka kwe-Microbiome gastrointestinal. Iipilisi zokubulala intsholongwane zinokuphucula ukuchasana ne-insulin kunye nokusebenza kwamafutha amdaka kwizigulana ezityebileyo kwaye zinemilinganiselo yokuvavanywa kwemetabolic.
Kwi uphononongo lwasemva kwexesha lowama-2019, iphakamise ukuba xa umntu ethatha i-prebiotic kunye neeprobiotic, inokunceda ukuthintela umchamo kunye nosulelo lwetraktery yokuphefumla kunye nokuthoba ukubanzima kwabo kunye nexesha labo emzimbeni. Oku kunxibelelana ne esinye isifundo senqaku njengoko bafumanise ukuba iiprobiotic zinganceda kubantwana abanesifuba ngesifuba ngezibonelelo zabo. Izifundo zifumanise ukuba xa abantwana befumene ubunzima be-Lactobacillus kwaye banamanqanaba asezantsi e-IgE baya kuba nokuhlaselwa kwe-asthma esezantsi kwiziphumo ezinokuba luncedo ezinokuba nakho kumachiza omzimba emzimbeni.
Iiprobiotic kunye ne-Prebiotic Ukunceda Nge-Autism
Ngee-probiotics kunye nee-prebiotic ezinceda umzimba ngaphandle kwezinto ezinazo ezininzi, ngenxa yoko ayimangalisi ukuba inokunceda nge-ASD okanye i-Autism Spectrum Disorder ebantwaneni nakubantu abadala. Kwi uphando, yafumanisa ukuba enye yezona zinto ziqhelekileyo ezingekhoyo kwimizwa ezibonakalisa abantwana be-ASD kunye nabantu abadala ziimpawu ezimbi zendlela ye-GI efana nesifo sohudo kunye nokuqunjelwa. Izifundo ezininzi zibonisile kwaye zifumanisa ukuba iphecana le-GI kubantu abaziintsholongwane bane-microbiota yamathumbu eyahlukileyo kunabanye. Uphononongo lufumanise ukuba abathathi-nxaxheba abangama-37 abane-ASD babekho kuqeqesho lwe-WA (lusebenzisa uhlalutyo lokuziphatha) kwaye bethatha ubuncinci iigram ezintandathu zeeprotheyini kwinkqubo yabo. Iziphumo zabonisa ukuba iimpawu ze-ASD kunye nenqaku labathathi-nxaxheba kwi-GI linciphile ngakumbi xa zaziswa ngepilisi.
Uphononongo olufanayo oluhlaziyiweyo ukuba indima ye-prebiotic kunye nee-probiotic ezidlalwe kwisifo sokubonakala kwe-autism zibonise ukuba ezi zimbini zinokunceda ukuphucula iimpawu zesisu kodwa nalapho i-biotic idityaniswa negluten. Ukutya okungasetyenziswanga zi-Casein kunganciphisa kakhulu indlela umntu aziphethe ngayo umntu ongenaxhala ekuhlaleni. Kusekho uphando olungakumbi olwenziwayo malunga ne-probiotic kunye ne-prebiotic, nangona ubungqina abukho.
Xa une-autism spectrum disc yokuba yimeko enzima yokuphuhlisa, yona ebonakaliswa kukungaziphathi kakuhle ekuziphatheni kwezenhlalo kunye nezonxibelelwano kunye neendlela zokuziphindaphinda. Xa kuziwa esiswini emntwini o-autistic; Nangona kunjalo, uphononongo oluhlaziyiweyo lwabonisa ukuba izigulana ezine-ASD zineengoma ezahlukeneyo kwi-microbiota yazo yesisu. Ibonisa ukuba abaguli be-ASD baya kuba ne-derangements kunye neempawu ze-GI ezinzima kwi-microbiota yabo yesisu, ngakumbi xa isiguli silawulwa ngamayeza okubulala iintsholongwane. Ke ngokusebenzisa i-probiotic kunye ne-prebiotic kunokuba yinto enokubakho yonyango yokutshintsha i-gut micobiota kunye neearhente zayo.
isiphelo
Ke konke kuzo zonke, iiprobiotiki kunye nee-prebiotic zinokwenza lukhulu ngomzimba kwaye zinganiki nje inkxaso kwi-gut. Iiprobiotic kunye ne-prebiotic zinokunceda umzimba ukuba unciphise imiphumo ye-metabolic syndrome, isibindi esinamafutha angenasiselo sinxilisayo, nokunye okuninzi. Nokuba kuthatha ezi ntsholongwane zikuhlobo lokutya okanye kwifom yokuxhasa, banokufumana izibonelelo kwezi bhayoloji. Abanye iimveliso Zikhona ukunceda ukuncedisa inkqubo yesisu kunye ne-amino acid ekujolise kuyo ukuxhasa isisu kunye nokubonelela ngenkxaso yemetabolism.
Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, kunye nemicimbi yezempilo yovalo okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iiprothokholi zempilo ezisebenzayo ukunyanga ukwenzakala okanye ukuphazamiseka kwenkqubo yemusculoskeletal. Iofisi yethu yenze umzamo oqinisekileyo wokubonelela ngezikhokelo ezixhasayo kwaye ichonge isifundo sophononongo esifanelekileyo okanye izifundo ezixhasa izithuba zethu. Sikwenza iikopi zezifundo zophando ezixhasayo ziya kufumaneka ebhodini okanye kuluntu xa luceliwe. Ukuqhubeka nokuxoxa ngomxholo ongentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900.
Iingxelo:
Bustamante, Mariela, et al. �IiProbiotics kunye nePrebiotic ezinokubakho kukhathalelo lolusu, iPhepha le-Urogenital yabasetyhini, kunye nePhepha lokuPhumla. IFolia Microbiologica, I-US National Library of Medicine, i-26 ngo-Novemba. 2019, www.ncbi.nlm.nih.gov/pubmed/31773556.
Huang, Chian-Feng, et al. �Ukusebenza kwe Lactobacillus Ulawulo kuBantwana abakwiMinyaka yokuSisekolweni abanesifo soMbefu: uVavanyo olungaKhethekanga, oluLawulwe ngePlacebo.� Amanzi, MDPI, 5 Nov. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6265750/.
UJurgelewicz, uMichael. �Uphononongo olutsha lubonisa iimpembelelo zePrebiotic kunye neeProbiotic zokutyeba kakhulu kunye neMetabolic Syndrome.� Uyilo lwezeMpiloNge-4 kaJanuwari 2019, ibhlog.designsforhealth.com/node/914.
UJurgelewicz, uMichael. �Uphononongo olutsha lubonisa indima yeProbiotics kwiSifo sesibindi esingeNyolo esiNgcono. Uyilo lwezeMpiloI-8 Nov. 2019, blog.designsforhealth.com/node/1145.
Ng, Qin Xiang, et al. �Uphononongo olucwangcisiweyo lwendima yePrebiotics kunye neProbiotics kwiAutism Spectrum Disorders.� Imedina (Kaunas, Lithuania), MDPI, 10 Meyi 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6571640/.
Niu, Manman, et al. �Uphawu lweMicrobiota yamathumbu kunye noNyango lweProbiotic kuBantwana abaneAutism Spectrum Disorders eTshayina.� Frontiers kwi-Neurology, Frontiers Media SA, 5 Nov. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6848227/.
Iqela, DFH. �Ukufumana Uncedo lwamathumbu ngeeProbiotics.� Uyilo lwezeMpiloI-11 Oct. 2018, blog.designsforhealth.com/node/882.
Iqela, DFH. �Ixabiso leProbiotic eliNgaphaya kweMpilo yoKutya.� Uyilo lwezeMpiloNge-30 kaJanuwari 2020, ibhlog.designsforhealth.com/node/1194.
IYunivesithi ibonelela ngeendlela ezahlukeneyo zobungcali bobuchwephesha bokusebenza kunye nokudibanisa amayeza. Injongo yabo kukwazisa abantu abafuna ukwenza umahluko kwiinkalo zonyango ezisebenzayo ngolwazi abanokulunikezela.
by UGqr Alex Jimenez | Ukuguga, Probiotics
Uphononongo lwase-Ireland oluphonononge ubudlelwane phakathi kokutya kobisi kunye nokuxinana kwamathambo kwafumanisa ukuba abantu abadala abatya eyona yoghurt kakhulu babenamathambo e-hip axineneyo kunabo batya kancinci.
Abaphandi bavavanya abafazi be-1,057 kunye namadoda angama-763 abaye bafumana uvavanyo lwe-bone-mineral-density (BMD) kunye nabasetyhini be-2,624 kunye namadoda angama-1,290 abanomsebenzi wabo womzimba ulinganisiwe. Bonke babeneminyaka engaphezu kwama-60 ubudala.
Ulwazi lokusetyenziswa kweyogathi luqokelelwe kuluhlu lwemibuzo kwaye lwahlelwa ngendlela engazange ibonwe, kabini ukuya kathathu ngeveki, nangaphezulu kokukhonza enye ngosuku. Ezinye izinto ezichaphazela impilo yethambo zithathelwe ingqalelo kubandakanywa ukutya kwemihla ngemihla kwezinye iimveliso zobisi, inyama, intlanzi, ukutshaya, utywala, kunye nezinye izinto ezinobungozi ezichaphazela impilo yamathambo.
Emva kohlengahlengiso kuzo zonke izinto ezinobungozi, iyunithi nganye yokwanda kokusetyenziswa kweyogathi kwabasetyhini yayanyaniswa ne-31 yepesenti yengozi ephantsi ye-osteopenia (imeko apho ithambo elidala liphinda lifakwe emzimbeni ngokukhawuleza kunokuba linokwenza ithambo elitsha) kunye ne-39 yepesenti yengozi ephantsi. i-osteoporosis (ebuthathaka, amathambo anqabileyo).
Emadodeni, umngcipheko we-osteoporosis wawungaphantsi kwama-52 ekhulwini kwabo batya iyogathi eninzi.
Umphandi uGqr. Eamon Laird uthi: “Iyogathi ngumthombo otyebileyo wamathambo ahlukeneyo akhuthaza izondlo. "Idatha icebisa ukuba ukuphuculwa kweyogathi inokuba sisicwangciso sokugcina impilo yamathambo."
Olunye uphononongo lwakutsha nje lufumene iyogathi ineenzuzo zempilo ezothusayo. Izazinzulu kwiYunivesithi yaseCalifornia, eLos Angeles, zafumanisa ukuba iibhaktheriya ezilungileyo ezifana ne-Lactobacillus strain efumaneka kwi-yogurt yedabi lokudumba kwaye inokucotha, okanye imise, ukukhula komhlaza. Ukongezelela, iibhaktheriya ezilungileyo zanciphisa umonakalo wemfuza.
Uhlalutyo lwezifundo ze-23 ezihleliweyo kwiZiko lezoNyango leYunivesithi yaseVanderbilt zifumene ukuba ukusebenzisa i-probiotics kuphuculwe iimpawu zabantu abane-allergies yonyaka. Abaphandi bathi i-probiotics itshintsha ukubunjwa kweebhaktheriya emathunjini ngeendlela eziguqula ukuphendula komzimba kunye nokuyeka ukusabela kwi-pollen kunye nezinye izifo.
by UGqr Alex Jimenez | I-Gastro Health Intestinal, I-Gut ne-Intestinal Health, WeMpilo yeNdalo, Probiotics, Ukuphila
Ukuncancisa kudala kudityaniswa neenzuzo ezahlukeneyo zempilo kwiintsana, kwaye uphononongo olutsha lucebisa ukuba iintsholongwane ezisuka koomama ziye kwiintsana zabo ezincancisayo zinokuba noxanduva ngokuyinxenye.
Abaphandi bagxile kwinto eyaziwa ngokuba yi-microbiome, okanye zonke iibhaktheriya, iintsholongwane kunye nefungi ezihlala ngaphakathi nasemzimbeni. Bavavanye izibini ezili-107 zomntwana ongumama wezinto eziphilayo kumabele abasetyhini kunye nobisi lwabo, kwaye bavavanya ilindle labantwana njengendlela yokufumanisa ukuba zeziphi iintlobo zezinto eziphilayo ezikwi-infant gut microbiome.
Ngelixa bafumene iintlobo ezahlukeneyo zebhaktheriya ebisini, kwizicubu zebele kunye nesitulo somntwana, abaphandi bafumanise ukuba intsholongwane yamathumbu eentsana ihambelana neebhaktheriya kubisi lukanina nakwisikhumba sikanina kakhulu kunokuba ifana neesampuli zabanye abafazi kuphononongo. .
Oko kuthetha ukuba ubisi lukamama ngamnye lwalunegalelo elikhulu kwi-microbiome yosana lwakhe.
"Siye sakwazi ukubonisa ukuba kukho iibhaktheriya ebisi kwaye ezi bhaktheriya zinokulandelwa kwiibhaktheriya kwizitulo zentsana," watsho umbhali ophezulu wokufunda uGqirha Grace Aldrovandi, intloko yecandelo lezifo ezithathelwanayo kwiSibhedlele saBantwana saseMattel kwiYunivesithi yaseYunivesithi. California, Los Angeles.
"Oku kuxhasa i-hypothesis yokuba i-microbes yobisi yindlela apho ukuncelisa kunika inzuzo," kusho u-Aldrovandi nge-imeyile.
Oogqirha babantwana bacebisa ukuba oomama bancancise ibele kuphela iintsana kude kube ziinyanga ezi-6 ubudala kuba ibotshelelwe kumngcipheko oncitshisiweyo weentsana zendlebe kunye nosulelo lokuphefumla, isifo sokufa kweentsana ngesiquphe, ukungalungeli, ukutyeba kwabantwana kunye nesifo seswekile.
Oomama nabo banokuzuza, ngokuncancisa ixesha elide okuyanyaniswa neengozi ezisezantsi zokudakumba, ukuwohloka kwamathambo kunye nomhlaza othile.
Ngokusekwe kuvavanyo lwelebhu yeebhaktheriya ezifunyenwe ebisini, eluswini nakwisitulo kuphononongo lwangoku, abaphandi baqikelela ukuba iintsana ezifumene ubuncinci iipesenti ezingama-75 zesondlo sazo kubisi lwebele kwinyanga yokuqala yobomi zafumana malunga neepesenti ezingama-28 zeebhaktheriya zamathumbu. kubisi lukanina. Aba bantwana bafumana malunga neepesenti ezili-10 zeebhaktheriya zamathumbu abo eluswini loomama kunye neepesenti ezingama-62 kwimithombo abaphandi abangazange bayigqibe.
Okukhona iintsana zincanciswayo, kokukhona intsholongwane yamathumbu itshintsha ukuze ifane noko kufumaneka kubisi lukanina.
Kwaye kwiintsana eziye zafumana ukondleka kwazo okuninzi ngokukodwa ekuncanciseni, iindawo ezihlala iintsholongwane ziye zahluke kancinane xa zizonke kwaye iintsholongwane ezohlukeneyo zilawulwa kakhulu xa kuthelekiswa neentsana ezincancisa kancinci.
Omnye umda wophononongo kukuba abaphandi khange bavavanye imvelaphi yeebhaktheriya zobisi lwebele okanye ezinye iibhaktheriya ezisuka kumama ezinokuthi zibe negalelo kwi-infant gut microbiome, ababhali bayaqaphela. Kwaye abazange bahlole naziphi na iziphumo kwimpilo yabantwana ngokusekelwe kumahluko kwii-microbiomes zabo.
Sekunjalo, iziphumo zakha kuphando lwangaphambili olubonisa ukuba i-infant gut microbiome ihluke kwiintsana ezincancisayo kunye ne-formula, utshilo uDkt Alexander Khoruts, umphandi kwiYunivesithi yaseMinnesota eMinneapolis owayengabandakanyekanga kwisifundo.
“Besisoloko sicinga ukuba uninzi lwezi ntsholongwane ziphuma kumama,” utshilo uKhoruts nge-imeyile. "Baye bafumanisa ukuba ukuncancisa ngowona mthombo omkhulu wokudluliselwa kwe-microbial kwiinyanga zokuqala zobomi, kwaye ndicinga ukuba uphando lunika ubungqina obuxhasayo kwiingcebiso zangoku zokuncancisa kuphela kwiinyanga ezintandathu zokuqala kunye nokuqhubeka nokuncelisa kwiinyanga ezili-12."
Izinto ezininzi zinokuphembelela i-infant gut microbiome, kubandakanya ukuncancisa, nokuba iintsana zifike ngokuhanjiswa kwelungu lobufazi okanye utyando kunye nokusetyenziswa kwe-antibiotic, utshilo uJose Clemente, umphandi kwi-genetics kunye nesayensi ye-genomic kwi-Icahn School of Medicine kwiNtaba yeSinayi eNew York.
"Imiphumo emihle yokuncelisa iyaziwa kakuhle, kwaye olu pho nonongo lunika ubungqina obungakumbi ngokubonisa ukuba ibhaktheriya ye-probiotic efunyenwe kubisi lwebele inokudluliselwa kwintsana," uClemente, owayengabandakanyekanga kwisifundo, wathi nge-imeyile. "Yonke into encinci iyanceda, ngoko ke nomlinganiselo othile wobisi lwebele unokuba ngumthombo weentsholongwane eziluncedo kwiintsana."
by UGqr Alex Jimenez | Ukutya, isondlo, Probiotics, Ukuphila
Ngaba uquka ukutya okwaneleyo kweprobiotics ekudleni kwakho? Ngaba uyazi ukuba ama-probiotics ayabalulekanga nje kuphela kwimpilo yokutya kodwa yonke impilo?
Kule nqaku, siya kufunda konke malunga neerbiotics kunye neenzuzo zayo kwimpilo yonke kunye kunye nokutya okunokwenziwa kwemvelo.
Masiqalise �
Probiotics:
Iiprobiotiki yi-bhakteriya enhle (okanye ibhaktheriya enobungane) ebeka umgca wakho emathunjini kwaye uncede ekuthinzeni izondlo kwizinto zokutya kwaye ngokuqinisekileyo ukhulise umzimba wakho wokuzivikela.
Ukuphazamiseka kwamagciwane, i-candida, ukuhlaselwa rhoqo kwebandayo kunye nomkhuhlane, izifo ezizimelayo, iingxaki zesikhumba, njl. Nenye imiphumo emibi esiya kuba nayo ngenxa yokungabikho kwezi probiotics ezaneleyo.
Kweli hlabathi lanamhlanje, ngenxa yezolimo ezingekho phantsi kwezempilo (ezincinci okanye zingekho nhlobo iprobiotics ekudleni) kunye nokudla kweziza-antibiotics kuzo zonke iingxaki zempilo (bulala iibhaktheriya ezintle ezikhoyo). Ngoko, kufuneka sibe ne-probiotics-rich rich foods.
Iintlobo zeProbiotics:
Kukho iintlobo ezininzi zeeprobiotics ezibonelela ngeendidi ezahlukeneyo zeebhaktheriya eziluncedo ukunceda ukusebenza kakuhle komzimba. Nazi iindidi ezisi-7 zeprobiotics.
- Lactobacillus Acidophilus
- Lactobacillus Reuteri
- Lactobacillus Bulgaricus
- Streptococcus Thermophilus
- Bifidobacterium Bifidum
- Saccharomyces Boulardii
- Bacillus Subtilis
Izinzuzo zezeMpilo zeProbiotics:
Uninzi lwabantu lucinga ukuba iiprobiotics zibalulekile ekusebenzeni ngokufanelekileyo kwamathumbu kodwa abazazi ezinye izibonelelo zempilo zokusebenzisa ukutya okuneprobiotic � ukutya okutyebileyo. Nazi ezinye izibonelelo zempilo ezichazwe.
- Iphucula ukugaya ngokubuyisela ibhalansi yemvelo yamagciwane kunye namayeza ekupheliseni ukuzitywa okanye uhudo kunye nezinye iingxaki zokugaya.
- Iqinisa amandla omzimba wakho kwaye ngaloo ndlela unciphisa ukuphindaphinda kwamaqanda, umkhuhlane kunye nezinye iingxaki zokuphefumula.
- Kuboniswe ukuba luncedo ekuphatheni i-candida yesigufi sisifo ngokubulala i-fungus yemvubelo ebangela ukusuleleka kwaye inceda kwakhona ukuseta inkqubo yokusebenza kakuhle.
- Zinceda ekulahlekeni kwesisindo ngokunciphisa amazinga e-cholesterol.
- Iphucula i-eczema kunye ne-psoriasis ukwenza ulusu lusempilweni kwaye lukhululekile kwi-allergies kunye nezifo.
- Iyanciphisa isisu kunye nesisu (isisu segesi) esibangelwa isifo sengqondo sesifo esiswini (IBS).
- Yongeza amanqanaba amandla ukusuka kwimveliso ye-vitamin B12. Le bhaktheriya enenzuzo inceda ukunciphisa ukudakumba, ikhuthaza impilo yentliziyo, iphakamisa ingqondo nomzimba wakho.
- Iphilisa ngokuphumelelayo umgudu odibeneyo kwaye uyasusa nezifo zesibindi.
- Kwisifundo esithile, kuqaliswe ukuba ukutyiwa kweerbiotics kuzakuguqula isimo sengqondo, uxinzelelo, ukuxhalaba kunye nosizi lwentlungu.
Emva kokwazi malunga neenzuzo zayo zempilo, ndiyathemba ukuba ngokuqinisekileyo siya kusebenzisa ukutya okuneprobiotic ekutyeni kwakho ukuze sibambe ezi zibonelelo.
IiProbiotic zeNdalo � Ukutya okutyebileyo:
Nantsi i-probiotitic foods ecebileyo kufuneka ifakwe kwisondlo sakho ukuze ujabulele ezininzi iinzuzo zezempilo kunye neelinen. Jonga ukutya oku.
1. Kefir:
I-Kefir (ithetha � ukuziva mnandi) yimveliso yobisi evundisiweyo elungiselelwe indibaniselwano eyodwa yobisi (inkomo okanye ibhokhwe) kunye neenkozo zekefir ezibilisiweyo. Inencasa eyi-tart kunye ne-asidi encinci ene-10 � 34 yeentlobo zeprobiotics.
I-Kefir ivundiswe ngeebhaktheriya ezininzi kunye negwele, nto leyo eyenza ukuba ibe yeyona mveliso yendalo igqwesileyo enomxholo otyebileyo weprobiotics. Jabulela i-kefir (ukhetha kwisisu esingenalutho) okanye udibanise kwi-smoothie okanye i-cereal endaweni yobisi.
Unokufumana kwakhona i-coconut kefir eyenziwe ngokugcoba ijusi lamakhukhuntsana amancinci kunye ne-kefir grains. Yincwadana ye-diary ekhethiweyo equlethe iindidi ezininzi zeprobiotics. Unokuyiphuza ngokufaka i-stevia encinci, amanzi, kunye nejisi lemon ukuze ukhulise.
Phawula: I-intestinal cramping kunye ne-constitive iya kuba namava xa uqala ukungenisa i-kefir. Ke, qala nge-1/8 indebe kwaye ngokuthe ngcembe uyandise ukuya kwi-1 � 2 iikomityi ze-kefir ngosuku. Kodwa kucetyiswa ukuba uthathe ikhefu losuku olunye emva kokugqiba iveki nganye.
2. Yogurt:
I-yogurt kunye neenkcubeko eziphilayo kunye ezikhulayo ngumthombo ogqwesileyo weprobiotics. Ukutya rhoqo kwe yogurt kuya kunceda ukugonya okufanelekileyo kwaye ngaloo ndlela kukhuthaza ukulinganiswa kwempilo ye-microbes kwisistim sokutya.
Kodwa qiniseka ngenkathi ukhetha i-yogurt ye-probiotic ukuba kufuneka ikhululeke kwi-sulfur ephezulu ye-fructose kunye ne-flavoury ortifeners. Khetha kuphela yogurt ecacileyo (okanye i-yogurt yeGrike) kwaye ungeze izithelo ezitsha kuwo xa usebenzisa.
3. Sauerkraut:
I-Sauerkraut yenziwe kwikhaphetshu ebilisiweyo kunye neminye imifuno. Iphezulu kwi-asidi ephilayo kwaye ke yenza ukutya kube muncu. Ineentlobo ngeentlobo zeeprobiotics ezixhasa ukukhula kweebhaktheriya ezilungileyo kunye nokuphucula i-flora yamathumbu.
Ngaba uyazi ukuba ukuthathwa kwee-ounces ezi-2 ze-sauerkraut yasekhaya inexabiso elininzi leeprobiotics kunebhotile ye-100 yeprobiotic capsules? Isetyenziswa njenge-condiment kwimo ekrwada ngaphandle kokuyifudumeza okanye ukuyipheka. Kuphephe ukusebenzisa izixa ezingaphezulu, njengoko zibangela ingozi ekusebenzeni kwe-thyroid.
4. Miso:
I-Miso iyisiphelo sesithethe saseJapan esasetyenziswa kwiindawo ezininzi zokutya. Yenziwe ngokutshiza i-soya, irayisi ebomvu okanye i-hareyi nge-koji (i-fungus). Le nkqubo yokunqanda ithatha ukusuka kwiintsuku ezimbalwa ukuya kwiminyaka embalwa ukugqiba.
Ungasebenzisa i-miso ukwenza iisobho, usasaze kwi-crackers okanye kwi-toast okanye kwi-corn ephekwe ngokutsha, i-stews, sebenzisa endaweni yebhotela nezinye izitya eziphekiweyo. Kufuneka usebenzise i-miso ngokumodareyitha ngenxa yobungakanani bentyuwa.
5. Kimchi:
UKimchi uyimifuno ekhutshiwe eyenziwe kwiklabishi enomlilo kunye neminye imifuno (ifakwe ibhaktheriya). Liyindawo ethandekayo yokutya e-Korea kwaye inikwe irayisi ene-steam. I-spicy kwaye isetyenziswe njenge-condiment eyongezwa kwiisantike, isobho, kunye neitya ezidibeneyo. Kwakhona, khumbula ukuba akuyi kuluqhawula, njengoko kunokulahlekelwa izondlo.
6. Tempeh:
I-Tempe iyenziwe kwesoyiya ephekiweyo enokupheka engasetyenziselwa ukubuyisela inyama kwindawo yokutya yemifuno. Le nkqubo yokuvumba iya kuguqula i-tempeh kwisonka esinesidlo.
Ungasebenzisa umphunga, ubhakiwe okanye ugalelwe kwaye uyongeze kwiibhega zakho, iisandwich, isaladi, i-fries, njl.
7. Kombucha:
I-Kombucha iya kunceda ukubuyisela i-ecosystem yamathumbu kwaye inokulungiswa ukusuka kwiibhaktheriya zokuqala kunye negwele. Inomxholo ocebileyo wamavithamini, i-enzymes, kunye ne-organic acids encedisa ekugayweni ngokufanelekileyo, ikhuthaza ukuchithwa kwe-detoxification, iphatha isifo samathambo, ilwa nokudakumba, ikhuthaza ukukhuseleka kunye nokunye.
Ungasela 3 � 5 iiounces zeti yekombucha yonke imihla kodwa ukugqithisela kunokukhokelela ekuphazamisekeni kwesisu, isicaphucaphu, usulelo lwegwele kunye nokungalungi.
Phawula: Akunconywa ngabantu abahluphekayo kwi-immune system okanye abantwana abangaphantsi kweminyaka eyi-5 ubudala.
8. Iipopu zeeSour:
Iiproleji ezivuthiweyo ezivakalayo ngokwemvelo ziyimvelaphi ephezulu kakhulu yeeryobio. Unokwenza le nkqubo ukuze wenze ukhuni wakho omuncu.
- Thatha ukhukhamba ukhuphe kwaye ucoce amanzi emanzini kumzuzu we-30 ukususa ukungcola.
- Beka kwipopu yesigxina kunye nee-clove ezimbalwa, i-peppercorns emnyama kunye ne-sprig yedill.
- Ngoku gcwalisa le ngqayi nge-brine eyaneleyo (amanzi etyuwa) kude ihlanganise iikomkom.
- Ukumboza ngengubo kwaye uyivumele ukuhlala eceleni ubuncinane kwiintsuku ze-3.
- Xa iikompu zihlanjululwe kakuhle kwaye zifake iifriji zegrafu kwaye zijonge imihla ngemihla ukuqinisekisa ukuba iikomkom zihlala zingena e-brine.
- Yonwabela i-1 � 2 iiounces zemifuno ekhulisiweyo okanye iipikhili ezimuncu ngesidlo ngasinye.
Phawula:
- Kwakhona, sebenzisa ezinye iimifuno ezinjengamaqholi, amaqabunga eklabishi, beet, i-anyanisi eluhlaza, i-bell pepper, i-broccoli, i-garlic, i-kale, njl njl.
- Khumbula ukuba iipikili ezimuncu ezifakwe kwiviniga aziboneleli ngezibonelelo zeprobiotic.
9. Natto:
INatto yimveliso yeembotyi zesoya ezibilisiweyo ezinoxinzelelo lwebhaktiriya ebizwa ngokuba yi-bacillus subtilis, enceda ekomelezeni amajoni akho omzimba. Sisidlo saseJapan esixutywe nerayisi okanye sinikwe isidlo sakusasa. Ineprotein eninzi, i-vitamin K2, kunye ne-probiotics ebalulekileyo kwi-osteoporosis, i-digestive tract, kunye nempilo ye-cardiovascular.
10. ImiNquma:
Imiqhamo e-brine ephilisayo ibinomthombo ogqwesileyo weprobiotics kutheni ngenxa yokuba i-brine ivumela ukuba iinkcubeko ze-probiotics ziphumelele kuyo. Njengamaqholi e-gherkin enetyuwa, kufuneka ukhethe imveliso ye-organic kunye ne-snack kuloo hlobo lweminquma okanye uyifake kwi-pizza okanye isaladi yakho.
Phawula: Khangela ukuba iminqumo yakho ayifanele ibe ne-benzoate ye-sodium.
Ezinye iiPrototic Foods:
Ezinye ukutya ezi-probiotics ezifuneka zifakwe kwisondlo sakho zidweliswe ngezantsi.
- Ibhotela lomthonyama (umsele osele emva kokuba wenze ibhotela). Unokuthabatha ubisi oluhlakulelwe ngamabhaktheriya e-lactic acid.
- I-Cheese ehlala kwimimandla esebenzayo neyosebenzayo (njengento eluhlaza, i-mozzarella, i-cottage cheese, iGouda, i-cheddar, njl.
- I-Micro-algae kukutya okugqwesileyo kolwandle okusebenza njengokutya kwe-prebiotic (okutya nokondla iiprobiotics kwizityalo zangaphakathi). Yongeza kwi-smoothies yakho yasekuseni.
- I-Sourdough Isinkwa sinalo i-lactobacillus enika iprobiotics kwaye yenza ukuba uzive uzele ixesha elide.
- Faka i-prebiotics njengobhanana, i-asparagus, i-legumes, i-oatmeal, u-honey, iwayini elibomvu, i-artichokes, i-maple isiraphu, njl. Ekudleni kwakho kuphela okanye ngokutya kwama-probiotiki.
- I-Kvass sisiselo esiqhelekileyo eMpuma Yurophu esenziwe ngokubilisa irhasi okanye i-rye. Inencasa emuncu enceda ekucoceni igazi kunye nesibindi.
- I-Apple cider iviniga (ACV) ineeprobitics. Phuza i-ACV okanye uyisebenzise njengendlela yokugqoka isaladi.
- I-Soy iimveliso zobisi zineeprobiotics ngokwemvelo.
- Ginger ale, kombucha tea, amanzi kefir soda, njl. Njl
- Ii-chocolates ezimnyama zinceda ukugcina i-pH efanelekileyo yephepha lokutya kunye nokubonelela nge-probiotiki.
- Njengendlela yokugqibela, ungathatha i-probiotic supplement in capsules, powder, tablet okanye ifom ye-liquid. Kodwa qiniseka ukuba ubonane nodokotela wakho ngaphambi kokuba uthathe ezi zixhobo.
Ziquka ezi zityebileyo zokutya ekudleni kwakho. Yintoni oyifunayo yokudla kwamayeza? Ngaba unamava enempilo ngokuthatha ii-probiotic? Yabelana ngayo nathi kwibhokisi engamazantsi.
Biza namhlanje!
by UGqr Alex Jimenez | Ukutya, ukuphila qete, Probiotics
Iyilwe yi-Academy of Nutrition and Dietetics, National Nutrition Month® ibhiyozelwa rhoqo ngonyaka rhoqo ngo-Matshi ukunceda wonke umntu enze ukhetho lokutya olunolwazi kunye nokuphuhlisa indlela yokutya enempilo yokuphucula impilo-ntle.
Ngophononongo oluninzi lwamva nje olujolise kuncedo lokutya okubandakanya iiprobiotics, ezikwabizwa ngokuba yibhaktiriya "elungileyo", kunye ne-prebiotics, esebenza njengokutya kweeprobiotics kunye nokukhuthaza ukukhula kwazo, apha sihlanganisa ezinye zeendlela zokunyusa amanqanaba ebhaktheriya elungileyo. inokuphucula iimeko ezahlukeneyo kunye nempilo yonke.
Nciphisa ixhala loluntu
Uphononongo luka-2015 lwabafundi abangama-700 abathatha inxaxheba bafumanisa ukuba ukutya ukutya okuvundisiweyo, umthombo olungileyo weprobiotics, kunxulunyaniswa neempawu ezincitshisiweyo zokuxhalaba ekuhlaleni.
Uphando, olupapashwe kwi Uphando loPhando, Kwakhona kwafumanisa ukuba ikhonkco phakathi kokutya okuvundisiweyo kunye nokunciphisa ukuxhalaba kwentlalo kwakunamandla phakathi kwabo sele belinganiswe phezulu kwi-neuroticism.
Iziphumo zeza emva kophononongo lwangaphambili olupapashwe kwi I-Lancet Psychiatry yathi inani elandayo lobungqina libonisa ubudlelwane obubalulekileyo phakathi komgangatho wokutya kunye nempilo yengqondo.
Ukuphucula ukulala, ukukhusela kuxinzelelo
Uphononongo olupapashwe kwinyanga edlulileyo lufumene ukuba i-prebiotics, inokunceda ukuphucula ubuthongo kunye nokukhusela kwimiphumo emibi yoxinzelelo.
Iqela labaphandi bondla iigundane eziyindoda ye-3-iveki yokutya okuqhelekileyo kwe-chow okanye i-chow equka i-prebiotics, kwaye yafumanisa ukuba abo bakwi-prebiotic yokutya bachitha ixesha elingakumbi kwi-non-rapid-eye-movement (NREM) yokulala, okuyiyo. ukuphumla kunye nokubuyisela, kunabo bakwi-non-prebiotic diet.
Iigundane ezazikukutya kwe-prebiotic nazo zachitha ixesha elininzi lokulala ngokukhawuleza kwe-eye-eye-movement (REM) emva kokuba zivezwe kwi-stressor, kunye nokulala kwe-REM kukholelwa ukuba kubaluleke kakhulu ekukhuthazeni ukubuyiswa koxinzelelo.
Uphando lwangaphambili luye lwabonisa ukuba uxinzelelo lunokunciphisa iyantlukwano enempilo yeebhaktheriya zamathumbu, kodwa iigundane kwi-prebiotic diet zigcina i-microbiota enempilo kunye neyahlukeneyo emva kokuvezwa koxinzelelo.
Ukunciphisa ukunyanya
Uphononongo lwe-2015 luqinisekisile ikhonkco phakathi kwezityalo ezilungelelanisiweyo zamathumbu kunye nokulahlekelwa kwesisindo.
Uphononongo, olupapashwe kwijenali ye-Obesity, lubonise ukuba ngelixa ulandela ukutya okunamafutha aphezulu kwiiveki ezine amadoda asela i-probiotic milkshake equlethe i-VSL3, i-probiotic eneentlobo ezininzi zeebhaktheriya ezibandakanya i-Lactobacillus acidophilus kunye ne-Bifidobacterium longum, ibeka ubunzima obungaphantsi kune abanye abalandela ukutya abasele i-placebo milkshake.
Abaphandi bacinga ukuba i-probiotics inokuthi itshintshe iibhaktheriya zamathumbu ngendlela ekhokelela ekuqokeleleni okuncinci kwamafutha omzimba, kwaye iiprobiotics zinokunciphisa ukufunxa kwamafutha.
Ukunciphisa umngcipheko we-allergies
I-prebiotics iboniswe kwizifundo ezahlukeneyo zokunceda ukunciphisa umngcipheko we-allergies.
Uphononongo lwaseFransi olusebenzisa iimpuku lufumene ukuba abo bafumana i-prebiotics babenomngcipheko ophantsi wokuphuhlisa i-allergies yengqolowa ngenxa ye-prebiotics ekuphuculeni ukunyamezela kwe-immune system kwi-allergener, ngelixa uphando lwase-US olwenziwe yiYunivesithi yaseChicago lwafumanisa ukuba kwiintsana ezinengxaki yokunyamezela. Ubisi lwenkomo, iprobiotic entsha ayipheleli nje ekukhupheni i-allergies, kodwa yatshintsha kakhulu ukwakheka kweebhaktheriya zamathumbu.
Uphononongo olwahlukileyo oluvela kwiYunivesithi yaseChicago, lufumanise ukuba ukongeza iimpuku ngeeprobiotics ezinebhaktheriya iClostridia kamva ebomini kunokuguqula ukwaliwa kwamandongomane.
