Zakudya zofufumitsa ndi zakudya zofufumitsa zomwe zimakhala zathanzi kuchokera munjirayo. Padziko lapansi pali zakudya zambiri zofufumitsa, ndipo chikhalidwe chilichonse chili ndi zake. Kuyambira mkaka mpaka mazana amitundu yamitundu ya tofu. Amakhulupirira kuti zonsezi ndi zothandiza kwambiri kwa microflora yathu ndi thupi lonse. Ndipo zonse chifukwa mukupanga nayonso mphamvu mu masamba, dzinthu, mkaka, ma probiotics amayamba kupanga. Ma probiotics angapezeke mu lactic acid fermentation mankhwala - sauerkraut, mkate kvass, miso, kombucha, kefir. Ma probiotics amathandizira kugaya, kudyetsa ma microflora athu, kupha mabakiteriya omwe amayambitsa matenda mkati mwathu, ndikupangitsa matumbo kugwira ntchito bwino.
Kodi zakudya zofufumitsa zodziwika bwino komanso zathanzi ndi ziti?
Kefir
Kefir ndiye chinthu chotchuka kwambiri komanso chotsika mtengo chofufumitsa. Zimakonzedwa osati kuchokera ku mkaka wa ng'ombe, komanso kuchokera ku zina zilizonse mothandizidwa ndi kefir wowawasa. Kefir ali ndi mavitamini B12 ndi K2, magnesium, calcium, biotin, folate, ndi probiotics. Sizopanda pake kuti makanda amapatsidwa kefir pamene mimba yawo imapweteka - kefir imathandizira chimbudzi ndikuchotsa kukhumudwa m'matumbo.
Yogurt
- China chotsika mtengo chotupitsa. Yogurt yoyenera imakhala ndi ma probiotics ambiri ndi antioxidants, komanso mapuloteni apamwamba kwambiri. Ma yogurts abwino kwambiri amapangidwa kunyumba, ndipo simusowa wopanga yogati kuti apange. Ingobweretsani mkaka kwa chithupsa, kusakaniza ndi yogurt ndikusiya kwa maola 6-8 pamalo otentha. Ngakhale simupeza yogurt yamaloto anu nthawi yomweyo, musataye mtima ndikuyesanso!
Kombucha (kombucha)
Inde, chakumwa chodziwika bwino cha kombucha ndi kombucha yomwe agogo athu aakazi adakulira mumtsuko pawindo. - chakumwa chopatsa thanzi kwambiri, makamaka ngati chapangidwa ndi inu nokha, osagulidwa m'sitolo. Kombucha imapezeka mwa kuthira tiyi ndi shuga kapena uchi ndi kombucha. Kuphatikiza kwa shuga ndi tiyi kumasandulika kukhala zinthu zothandiza: mavitamini a B, ma enzymes, prebiotics, ma acid opindulitsa. Kombucha imayang'anira kuchuluka kwa shuga m'magazi, imachepetsa chilakolako, imayeretsa thupi komanso imathandizira chitetezo chamthupi. Ngati mumagula kombucha m'sitolo, onetsetsani kuti botololo likunena kuti ndi lopanda pasteurized komanso losasefedwa - kombucha iyi idzabweretsa ubwino wambiri m'thupi lanu.
Sauerkraut
Chinthu chakale kwambiri cha ku Russia chofufumitsa ndi sauerkraut. Lili ndi fiber, mavitamini A, B, C ndi K, chitsulo, calcium ndi magnesium. Sauerkraut imalimbana ndi kutupa, imathandizira kagayidwe, imalimbitsa mafupa komanso imachepetsa cholesterol. Ndipo sauerkraut ndi yokoma! Itha kudyedwa ndi masamba okazinga, tchizi, kapena ngati chotupitsa chopatsa thanzi.
Mchere nkhaka
Kudabwa? Zikuoneka kuti pickles amapezekanso mu nayonso mphamvu! Mavitamini, mchere, antioxidants ndi mabakiteriya opindulitsa ali kwenikweni mu pickle iliyonse. Nkhaka imodzi imakhala ndi 18% ya mtengo watsiku ndi tsiku wa vitamini K wosowa kwambiri. Zosakaniza zothandiza kwambiri zimazifutsa paokha. Yang'anani mbale zokoma ndi pickles.
Tempe
Tempeh amapangidwanso kuchokera ku soya wa soya, wotchedwa tempeh. Tempeh amawoneka ngati tofu. Lili ndi mavitamini a B, mapuloteni ambiri amasamba, chifukwa tempeh imakhala chinthu choyenera kwa othamanga a vegan. Monga chofufumitsa, imathandizira kagayidwe kachakudya ndikukonzanso matumbo a microflora.
Miso
ndi phala la soya lopangidwa kuchokera ku soya wothira. Miso imathandiza kulimbana ndi kusintha kwa ukalamba m’thupi, kumalimbitsa chitetezo cha m’thupi, kukana kukula kwa maselo a khansa ndi kuchiza dongosolo lamanjenje. Njira yosavuta ndiyo kugula miso m'sitolo ndikudya ndi mkate kapena saladi zamasamba - ndizokoma kwambiri!
Tchizi wopanda pasteurized
Tchizi wamoyo ndi tchizi wopangidwa kuchokera ku mkaka wopanda pasteurized yaiwisi. Mukathiridwa mu tchizi wotere, ma asidi othandiza, mapuloteni amapangidwa ndipo ma enzymes amasungidwa omwe amawongolera chimbudzi. Ma probiotics amalimbitsa chitetezo chamthupi ndi manjenje, amawononga mabakiteriya owopsa m'matumbo ndikulimbikitsa kutulutsa magazi. Tchizi wamoyo supezeka mu supermarket, koma mutha kuphika nokha. Zimagwirizana bwino ndi saladi wamasamba wowolowa manja.