Zamkatimu
Mabakiteriya abwino ndi mabakiteriya oyipa amakhala limodzi m'matumbo anu. Kuchuluka kwa mabakiteriya oyipa ndikowopsa kwa zomera zam'mimba komanso zamoyo m'kupita kwanthawi.
Zowonadi, mabakiteriya ndi omwe adayambitsa ma pathologies ambiri. Zakudya za probiotic zimapangitsa kuti zitheke kukonzanso zomera zam'mimba chifukwa cha mabakiteriya abwino.
Izi sizimangothandiza kuti m'mimba muziyenda bwino, komanso kuti mukhale ndi thanzi labwino. Dziwani apa 15 ma probiotics abwino kwambiri achilengedwe.
Ma yogurts abwino
Yogurt ndi gwero la ma probiotics omwe ndi osavuta kupanga komanso kupeza. Zogulitsa pasteurized zomwe zimagulitsidwa m'masitolo akuluakulu ziyenera kupewedwa chifukwa zimakhala ndi zotetezera, zotsekemera komanso makamaka shuga wambiri.
Njira yabwino ndikupangira yogurt yanu yofufumitsa. Sankhani mkaka wosaphika ndikukulitsa zikhalidwe zamabakiteriya amoyo popanda kuwonjezera shuga.
Komabe, mutha kupeza mitundu ina ya yogati yomwe imakonda ma probiotics monga mtundu wa Danon.
Pambuyo nayonso mphamvu, yoghurt imakhala ndi bifidobacteria ndipo imakhala ndi lactic acid. Kugwiritsa ntchito kwake kumapangitsa kuti mafupa azikhala ndi thanzi labwino komanso amachepetsa kuthamanga kwa magazi.
Ngati mukutsekula m'mimba, kumwa yogati yachilengedwe yokhala ndi lactobacillus casei kumatha kukuchiritsani.
Ma probiotics mu yoghurt amadziwikanso chifukwa chaubwino wawo pamayendedwe am'mimba komanso kupewa khansa ya m'matumbo (1).
Mbeu za kefir
Kupesa kwa mbewu za kefir kumapanga mabakiteriya monga lactobacillus ndi lactococcus.
Mbeu za Kefir zophikidwa zimakhala zogwira mtima kwambiri poyerekeza ndi zomwe zimadya yogati yofufumitsa.
Kefir ndi probiotic yomwe yakhala ikugwiritsidwa ntchito kuyambira kale. Pa nthawiyo, mkaka wa mbuzi, ng’ombe kapena ngamila unali wotchuka kwambiri. Chifukwa chake timadya kefir wambiri ndi mkaka.
Komabe, mutha kusintha zinthu zamkaka izi ndi madzi a zipatso kapena madzi a shuga.
Kugwiritsa ntchito kefir kumalimbikitsa kulolerana kwa lactose komanso chimbudzi chabwino.
Malinga ndi kafukufuku wa sayansi, ma probiotics mu chakumwa ichi amalepheretsa kutuluka kwa ziphuphu ndipo amathandiza pochiza khungu louma.
Kukonzekera chakumwa ichi, onjezerani supuni 4 za organic kefir mbewu mu 1 lita imodzi ya madzi, mkaka kapena shuga madzi. Lolani kuti chisakanizocho chiyire usiku wonse ndikumwa pambuyo pa kusefera.
The Kombucha
Kombucha ndi chakumwa chokoma chonyezimira chokhala ndi kukoma pang'ono kowawasa. Kukonzekera kwake kumapanga kupanga ma probiotics opindulitsa pa thanzi lanu.
Kuchokera ku tiyi wolemera mu caffeine, shuga wa nzimbe, mabakiteriya a acetic ndi yisiti (amayi), mudzakhala ndi aperitif yokhala ndi mphamvu zowononga tizilombo toyambitsa matenda komanso wothandizira kuchepetsa thupi.
Muyenera:
- 70 magalamu a shuga
- Supuni 2 za tiyi wakuda
- 1 lita imodzi ya madzi amchere
- 1 mtundu wa kombucha kapena scoby mu Chingerezi
- 1 casserole ya anti-adhesive
- Supuni 1 yamatabwa
- 1 mtsuko wa 3-4 lita mphamvu
- 1 colander
Kukonzekera kwa Kombucha
Onetsetsani kuti mwathira mankhwala ophera mankhwala pasadakhale (2).
- Wiritsani 70 g shuga mu madzi okwanira 1 litre, kenaka onjezerani supuni 2 za tiyi wakuda.
- Siyani tiyi kuti ikhale kwa mphindi 15, sungani ndikusiya kuti izizire.
- Thirani tiyi woziziritsa mumtsuko ndikuwonjezera vuto la Kombucha kwa iwo.
- Kuti muteteze chakumwa ku fumbi ndi zonyansa zina, gwiritsani ntchito nsalu yoyera yotetezedwa ndi mphira. Zochapa zikhale zopepuka.
- Mukapuma kwa masiku 10, chotsani kupsyinjika kwa makolo pamwambapa, sefa zosakanizazo ndikudzitumikira nokha. Mutha kuyika zakumwa zosefedwa m'mabotolo.
- Ndikofunikira kutenga botolo lalikulu la mphamvu chifukwa kupsyinjika kwa amayi kumakula pakapita nthawi, kukweza mlingo wa kusakaniza kwa masiku.
Osayiyika mufiriji, apo ayi mtundu wa kombucha udzakhala wopanda ntchito.
Mutha kupeza zovuta zamakolo zogulitsa pa intaneti.
Muyenera kugwiritsa ntchito galasi kuti mupange kombucha.
Mtengo wa zakudya
Kombucha amadziwika kuti amamenyana ndi Candida albicans. Imalinganiza zomera za m'mimba, imachepetsa kutupa ndi flatulence.
Zimathandizanso kuchepetsa nkhawa zanu, komanso nkhawa. Mudzawoneka bwino m'nyengo yozizira podya Kombucha.
Zofufumitsa zofufumitsa
Ubwino wa pickles zofufumitsa ndi wochuluka (3). Amalola kumangidwanso kwa m'matumbo anu komanso kupewa khansa, makamaka khansa ya m'mawere.
Ma pickles ofufuma amathandizanso chitetezo cha mthupi komanso amalimbitsa thanzi la mtima.
Msuzi wa sauerkraut
Ma probiotics omwe amapezedwa kuchokera ku sauerkraut yofufumitsa amateteza ku candidiasis ndi chikanga.
Kabichi wodulidwawa ali ndi lactic acid yomwe imathandizira kusinthika kwamatumbo am'mimba komanso chitetezo ku tizirombo ta m'mimba.
Sauerkraut ili ndi mavitamini ambiri (A, C, B, E, K) ndi mchere (potaziyamu, calcium, magnesium, phosphorous, iron, zinki).
Kukonzekera kwa sauerkraut kumapangidwa ndi lacto-fermentation, ndiko kuti, kuwonjezera madzi amchere mumtsuko wokhala ndi masamba ochokera m'munda.
Spirulina
Spirulina imalimbikitsa kukula kwa bifidobacteria ndi lactobacilli m'matumbo.
Tizilombo tating'onoting'ono timagwira ntchito motsutsana ndi mabakiteriya oyipa monga Candida albicans - bowa omwe amatha kuyambitsa matenda.
Spirulina, alkalizing ndi anti-inflammatory blue-green microalgae, ili ndi antioxidants ndi mapuloteni oyendetsa cholesterol.
Imalimbana ndi kutopa, imakulitsa mphamvu zanu ndikuthandizira kuchiza matenda a shuga, matenda oopsa komanso mavuto amtima.
Mutha kudya spirulina mu yoghurts, saladi kapena zakudya zina pamlingo wa supuni imodzi kapena ziwiri (3 mpaka 6 g) patsiku.
ndi Miso
Miso ndi phala lofufumitsa lomwe limagwiritsidwa ntchito muzakudya zaku Japan. Amachokera ku kuwira kwa soya, mpunga ndi balere.
Msuzi wopangidwa kuchokera ku chakudya chofufumitsachi amadziwika kuti amatha kuchepetsa chiopsezo cha khansa ya m'mawere mwa amayi aku Japan.
Malinga ndi kafukufuku waku America, ma probiotics ku Miso amathandiza kuchiza kutupa ndi matenda a Crohn.
Kukonzekera kophikiraku kumachepetsanso chiopsezo cha sitiroko mwa amayi (4).
Le kimchi
Kimchi ndi zotsatira za lacto fermentation ya masamba. Zakudya zokometsera zaku Korea nthawi zambiri zimapanga ma probiotics omwe amapindulitsa thanzi.
Akatswiri azachipatala amalimbikitsa Kimchi kuti apititse patsogolo thanzi la m'mimba komanso kupewa matenda am'mimba.
Muyenera:
- 1 mutu wa kabichi waku China
- 5 cloves wa adyo
- 1 gulu la masamba a anyezi
- Supuni 1 ya shuga woyera
- 1 chala cha ginger wodula bwino lomwe
- 2 mpiru zopingasa zotchedwa Daikon radishes
- Chili pang'ono
- ¼ chikho mchere
- 2-3 malita a madzi amchere
Kukonzekera
Finely kuwaza wanu kabichi.
Thirani mchere pa zidutswa za kabichi. Phimbani bwino ndi mchere ndi kuwonjezera madzi pang'ono kuphimba zidutswa za kabichi.
Siyani kuti muzizizira kwa maola atatu. Phimbani marinade ndi nsalu.
Pamene nthawi ya marinating yatha, muzimutsuka kabichi m'madzi ozizira pansi pa mpopi.
Dulani ma turnips anu kukhala zidutswa. Phatikizani turnips, chili, shuga woyera, supuni 1 ya mchere, makapu 2 a madzi ndikuyika pambali.
Mu mbale ina, phatikizani kabichi wanu wodulidwa ndi masamba a anyezi ndi adyo. Sakanizani zosakaniza bwino.
Phatikizani zosakaniza ziwirizo ndikuzisiya kuti zifufutike kwa maola 24 mumtsuko (wagalasi).
Pambuyo pa maola 24, tsegulani botolo kuti mpweya utuluke. Tsekani ndikuyika mu furiji.
kimchi yanu yakonzeka. Mukhoza kusunga kwa mwezi umodzi.
Kuwerenga: Lactibiane probiotics: malingaliro athu
Le Tempeh
Tempeh ndi chakudya cha ku Indonesia chopangidwa kuchokera ku soya wothira. Lili ndi ulusi, mapuloteni a masamba ndi ma probiotics omwe ali ndi zotsatira zabwino pa chitetezo cha mthupi.
Kugwiritsa ntchito kwake kumachepetsa kutopa komanso kumawonjezera ntchito zamanjenje.
Kukonzekera kwa tempeh ndizovuta kwambiri. Kugula mipiringidzo ya tempeh pa intaneti kapena kumalo ogulitsira organic ndiye njira yabwino kwambiri.
Musanaphike tempeh bar, wiritsani pang'ono kuti afewe.
- 1 bar ya tempeh
- 3 cloves wa adyo
- Wiritsani kutentha kwanu kwa mphindi khumi musanayambe. Kukhetsa iwo.
- Peppercorn pang'ono
- Madzi a 1 cholizira ndimu
- Supuni ziwiri za mafuta
- ½ chili
Kukonzekera
Ponyani tsabola wanu, tsabola ndi adyo. Ikani iwo mu blender ndi kuwonjezera adyo, mandimu, mafuta a maolivi ndi chili. Sakanizani kuti mupeze marinade.
Zikakonzeka, dulani tempeh mzidutswa, ndikuyika mu chidebe chagalasi. Thirani marinade anu pamwamba pake, sungani zidutswazo ndikuzilola kuti zilowerere kwa maola osachepera awiri.
Tsekani ndi nsalu yoyera, makamaka yoyera. Kutalika kwa marinade, kumakhala bwino. Tikukulimbikitsani kuti muchoke kuti muziyenda usiku wonse kapena maola 8.
Nthawi ya marinating ikatha, chotsani zidutswa za tempeh.
Mutha kuwawotcha, kuwotcha kapena chilichonse.
Mtengo wa zakudya
Tempeh ndi probiotic yachilengedwe yomwe imathandizira kufalikira kwa mabakiteriya ambiri abwino m'chigayo. (5) Lili ndi maubwino ena angapo a thupi lonse.
Tchizi chosasunthika
Mutha kudzipatsa ma probiotics podya tchizi wopanda pasteurized. Mitundu ya tchizi iyi imakhwima kuti ipange mabakiteriya abwino kwambiri a microbiota.
Tizilombo tating'onoting'ono ta tchizi ta unpasteurized timatha kudutsa m'mimba. Iwo kuonjezera chiwerengero cha zotetezera mu zomera matumbo.
Le Lassi
Lassi ndi mkaka wofufumitsa waku India. Ndi imodzi mwa ma probiotics achilengedwe omwe amagwira ntchito motsutsana ndi matenda a m'mimba monga kudzimbidwa, kutsegula m'mimba kapena colitis.
Nthawi zambiri amasakanizidwa ndi zipatso ndi zonunkhira ndipo amadyedwa asanadye chakudya chamadzulo.
Muyenera:
- 2 yogurts wamba
- 6 cl mkaka
- 2 cardamondi
- 3-6 supuni ya shuga
- Ma pistachios ang'onoang'ono
Kukonzekera
Mu 1er nthawi, pogaya makatoni ndi kudula pistachios wanu tiziduswa tating'ono ting'ono.
Mu blender wanu, onjezerani cardamom, pistachios, yogati zachilengedwe ndi shuga. Sakanizani bwino musanawonjezere mkaka. Sakanizani kachiwiri mutatha kuwonjezera mkaka.
Mutha kuwonjezera zipatso (mango, sitiroberi, etc.), mandimu, timbewu tonunkhira kapena ginger ku blender kuti musinthe zokonda.
Yogurt ya ku India iyenera kuikidwa mufiriji kwa maola awiri musanadye.
Mtengo wa zakudya
Lassi ali ndi zotsatira za probiotic. Zimathandizira kuti m'mimba muzikhala bwino.
Apulo cider viniga
Ngakhale kuti sanapatsidwe, apulo cider viniga ndi chosavuta kupeza zachilengedwe probiotic. Amapangidwa ndi acetic acid ndi malic acid, othandizira awiri oletsa chimfine.
Apple cider viniga imathandiziranso chitetezo chamthupi, imathandizira kufalikira kwa magazi komanso imapereka malingaliro okhutitsidwa panthawi yazakudya zocheperako.
Chokoleti cha mdima
Kodi mumakonda chokoleti? ndizabwino. Chakudya chokoma ichi ndi probiotic. Chokoleti chakuda chimadutsa mumkhalidwe wa nayonso mphamvu popanga.
Kuti ikhale probiotic yabwino, ofufuza amalimbikitsa kuti ikhale ndi cocoa osachepera 70%, kapena ma supuni awiri a ufa wa koko.
Kugwiritsa ntchito chokoleti chakuda kumakupatsani mwayi wophatikizanso mabakiteriya abwino m'matumbo anu. Zimapangitsa izi kuti zikhazikitsenso dongosolo la m'mimba ndikupewa matenda ambiri am'mimba.
Chokoleti chakuda kuwonjezera pa kukhala probiotic wabwino kumalimbikitsa ndende ndi kukumbukira.
Kuphatikiza apo, chokoleti chakuda chimakhala ndi epicatechin, flavonoid yomwe imathandizira kukulitsa kwa mitsempha yamagazi. Izi zimapangitsa kuti zikhale zotheka, chifukwa cha ma antioxidants ake angapo, kuchepetsa chiopsezo chokhudzana ndi matenda amtima.
Kafukufuku wofalitsidwawa amakupatsirani maubwino angapo a chokoleti chakuda ngati probiotic (6).
Kwa othamanga, chokoleti chakuda chimapereka mphamvu zambiri popititsa patsogolo ntchito yawo.
Maolivi
Azitona ndi ma probiotics. Kukoma kwawo kowawa pang'ono kumawapangitsa kukhala opambana akaphatikizidwa ndi zakumwa zoledzeretsa.
Lactobacillus plantarum ndi lactobacillus pentosus ndi mabakiteriya omwe amapezeka mu azitona. Ntchito yawo ndi kulimbana ndi kutupa.
Tizilombo tamoyo tomwe timapezeka mu azitona timapangitsa kuti titha kuyambiranso m'matumbo anu malinga ndi kafukufuku waku America uyu (7)
Ochita kafukufuku amalimbikitsa kwambiri azitona kwa anthu omwe ali ndi matenda opweteka a m'mimba.
Kutsiliza
Ma probiotics achilengedwe amakhala ndi zotsatira zabwino zomwe zimakhala nthawi yayitali. Komanso, iwo mosavuta anatengera ndi thupi chifukwa popanda mankhwala zina.
Kwa anthu omwe ali ndi vuto la kugaya chakudya, matumbo okwiya ndi matenda ena mwachindunji kapena mwanjira ina yokhudzana ndi kugaya chakudya, idyani zakudya za probiotic kuti mukhale ndi thanzi labwino.