Ukuphila okunempilo I-10 I-Best Nutrition Natural Probiotic Foods

 

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.