Ukudla Kwama-Probiotic Okuyimpilo Ephezulu

-Delile

• 1. Yogathi
• 2. Kefir
• 3. I-Sauerkraut
• 4. Ithempeli
• 5. UKimchi
• 6. UMiso
• 7.Kombucha
• 8. Ukhukhamba
• 9. Ubisi Lomdabu
• 10. Natto
• 11. Ezinye Izinhlobo Zoshizi
• Ukudla Kwama-Probiotic Kunempilo Okumangalisayo

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ama-Probiotic angamagciwane aphilayo anezinzuzo zezempilo lapho esetshenziswa ().

Ama-Probiotic - avame ukuba ngama-bacteria azuzisayo - ahlinzeka ngazo zonke izinhlobo zezinzuzo ezinamandla emzimbeni nasengqondweni yakho.

Bangathuthukisa impilo yokugaya ukudla, banciphise ukudangala futhi bathuthukise impilo yenhliziyo (,,).

Obunye ubufakazi bukhombisa ukuthi bangakunika nesikhumba esibukeka kangcono ().

Ukuthola ama-probiotic kusuka kuma-supplements kuyathandwa, kepha futhi ungawathola ekudleni okuvutshiwe.

Nalu uhlu lokudla okuyi-probiotic okungu-11 okunempilo kakhulu.

1. Yogathi

I-yogurt ingenye yemithombo engcono kakhulu yama-probiotic, angama-bacteria anobungane angathuthukisa impilo yakho.

Yenziwe ngobisi oluvutshelwe ngamagciwane anobungani, ikakhulukazi ama-bacterial lactic acid kanye ne-bifidobacteria (6).

Ukudla iyogathi kuhlotshaniswa nezinzuzo eziningi zezempilo, kufaka phakathi impilo ethuthukisiwe yethambo. Kuyasiza futhi kubantu abane-high blood pressure (,).

Ezinganeni, iyogathi ingasiza ekunciphiseni isifo sohudo esibangelwa ama-antibiotic. Kungasiza nokuqeda izimpawu zesifo samathumbu esibuhlungu (IBS) (,,).

Ngokwengeziwe, iyogathi ingahle ifanele abantu abane-lactose ukungabekezelelani. Lokhu kungenxa yokuthi amabhaktheriya aguqula enye i-lactose ibe yi-lactic acid, nokuyingakho ne-yogurt ithanda ukuba muncu.

Kodwa-ke, khumbula ukuthi akuyona yonke i-yogurt equkethe ama-probiotic abukhoma. Kwezinye izimo, amagciwane aphilayo abulewe ngenkathi kusetshenzwa.

Ngalesi sizathu, qiniseka ukuthi ukhetha iyogathi ngamasiko asebenzayo noma abukhoma.

Futhi, qiniseka ukuthi ufunda ilebula ku-yogurt ngaphambi kokuyithenga. Noma ngabe ibhalwe ukuthi ayinamafutha amancane noma ayinamafutha, isengalayishwa ngamanani aphezulu kashukela owengeziwe.

Isifinyezo
I-yogurt yama-Probiotic ixhunyaniswe nenombolo ye-
izinzuzo zezempilo futhi ingalungela abantu abane-lactose ukungabekezelelani. Yenza
uqinisekile ukukhetha iyogathi enamasiko asebenzayo noma aphilayo.

2. Kefir

I-Kefir yisiphuzo sobisi se-probiotic esibilile. Kwenziwa ngokungeza okusanhlamvu kwe-kefir obisini lwenkomo noma lwembuzi.

Izinhlamvu ze-Kefir akuzona okusanhlamvu okusanhlamvu, kepha kunalokho amasiko amabhaktheriya e-lactic acid nemvubelo ebukeka njengekholifulawa.

Igama elithi kefir kuthiwa livela egameni lesiTurkey ukhiyeif, okusho ukuthi "ukuzizwa kahle" ngemuva kokudla ().

Ngempela, i-kefir ixhunyaniswe nezinzuzo ezahlukahlukene zezempilo.

Kungathuthukisa impilo yamathambo, kusize ngezinkinga ezithile zokugaya nokuvikela ezifweni (,,).

Ngenkathi i-yogurt mhlawumbe ingukudla okwaziwa kakhulu kwama-probiotic ekudleni kwaseNtshonalanga, i-kefir empeleni ingumthombo ongcono. I-Kefir iqukethe izinhlobo eziningana zamabhaktheriya anobungane nemvubelo, okwenza kube ama-probiotic ahlukahlukene futhi anamandla ().

Njenge-yogurt, i-kefir ngokuvamile ibekezelelwa kahle ngabantu abangavumeli i-lactose ().

Isifinyezo
I-Kefir isiphuzo sobisi olufakiwe. Kuyindlela ye-
umthombo ongcono wama-probiotic kune-yogurt, nabantu abane-lactose ukungabekezelelani
imvamisa ungaphuza i-kefir ngaphandle kwezinkinga.

3. I-Sauerkraut

I-Sauerkraut iklabishi elicwebezelisiwe elikhuthazwe ngamagciwane e-lactic acid.

Kungokunye kokudla kwendabuko okudala kakhulu futhi kuyathandwa emazweni amaningi, ikakhulukazi eYurophu.

I-Sauerkraut ivame ukusetshenziswa ngaphezulu kwamasoseji noma njengesitsha eseceleni. Inokunambitheka okumuncu, okunosawoti futhi ingagcinwa izinyanga esitsheni esingangeni moya.

Ngaphezu kwezimpawu zayo zama-probiotic, i-sauerkraut icebile ku-fiber kanye namavithamini C, B no-K. Iphakeme futhi nge-sodium futhi iqukethe i-iron ne-manganese ().

I-Sauerkraut iqukethe ne-antioxidants lutein ne-zeaxanthin, ebalulekile empilweni yamehlo ().

Qiniseka ukuthi ukhetha i-sauerkraut engasetshenziswanga, ngoba i-pasteurization ibulala amagciwane abukhoma futhi asebenzayo. Ungathola izinhlobo eziluhlaza ze-sauerkraut online.

Isifinyezo
ISauerkraut isikiwe kahle, iklabishi elibilile.
Icebile ngamavithamini, amaminerali kanye nama-antioxidants. Qiniseka ukuthi ukhetha
imikhiqizo engaxutshiwe enamagciwane abukhoma.

4. Ithempeli

I-Tempeh ingumkhiqizo wobhontshisi obilile. Kwakha isitolo esiqinile okunambitheka kwaso kuchazwa njenge-nutty, earthy noma efana nekhowe.

I-Tempeh idabuka e-Indonesia kepha isike yathandwa emhlabeni jikelele njengendawo yokudla inyama enamaprotheni amaningi.

Inqubo yokuvutshelwa empeleni inemiphumela emangazayo kuphrofayili yayo yokudla okunempilo.

Ama-soya ngokuvamile aphezulu ku-phytic acid, isakhi sezitshalo esonakalisa ukumuncwa kwamaminerali njenge-iron ne-zinc.

Kodwa-ke, ukuvutshelwa kwehlisa inani le-phytic acid, engakhuphula inani lamaminerali umzimba wakho okwazi ukuwamunca kusuka ku-tempeh (19, 20).

Ukuvutshelwa kubuye kukhiqize uvithamini B12, umsoco oqukethe ubhontshisi (21,,).

IVitamin B12 itholakala kakhulu ekudleni kwezilwane, njengenyama, inhlanzi, ubisi namaqanda ().

Lokhu kwenza i-tempeh ibe yisinqumo esihle kubantu abadla imifino kanye nanoma ngubani ofuna ukwengeza ama-probiotic anempilo ekudleni kwabo.

Isifinyezo
I-Tempeh ingumkhiqizo wobhontshisi obilile
isebenza njengenyama eyaziwayo, enamaprotheni amaningi esikhundleni senyama. Iqukethe okuhle
inani likavithamini B12, isakhi somzimba esitholakala ikakhulu emikhiqizweni yezilwane.

5. UKimchi

UKimchi yisidlo saseceleni saseKorea esibilile futhi esibabayo.

Iklabishi imvamisa iyisithako esiyinhloko, kepha singenziwa nangeminye imifino.

UKimchi ukhonjiswe ngenhlanganisela yesinongo, njengama-flakes abomvu abomvu, ugarlic, ujinja, iscallion nosawoti.

I-Kimchi iqukethe amagciwane e-lactic acid I-Lactobacillus kimchii, kanye namanye amabhaktheriya e-lactic acid angasiza impilo yokugaya ukudla (,).

UKimchi owenziwe ngeklabishi unamavithamini namaminerali amaningi, kufaka phakathi uvithamini K, i-riboflavin (uvithamini B2) ne-ayoni. Thola i-kimchi online.

Isifinyezo
I-Kimchi yisidlo saseceleni saseKorea esibabayo, imvamisa
enziwe ngeklabishi elibilile. Amagciwane ayo e-lactic acid angazuza ngokugaya ukudla
impilo.

6. UMiso

UMiso uyisinongo saseJapan.

Ngokwesiko yenziwa ngokubholisa ubhontshisi ngosawoti kanye nohlobo lwesikhunta olubizwa nge-koji.

IMiso nayo ingenziwa ngokuxuba ubhontshisi nezinye izithako, ezifana nebhali, irayisi nerye.

Le nhlama ivame ukusetshenziselwa isobho se-miso, ukudla kwasekuseni okudumile eJapan. UMiso uvame ukuba usawoti. Ungayithenga ngezinhlobonhlobo eziningi, ezifana nomhlophe, ophuzi, obomvu nonsundu.

UMiso ungumthombo omuhle wamaprotheni ne-fiber. Futhi inamavithamini ahlukahlukene, amaminerali kanye nezinhlanganisela zezitshalo, kufaka phakathi uvithamini K, i-manganese nethusi.

UMiso uxhunyaniswe nezinye izinzuzo zezempilo.

Ucwaningo oluthile lubike ukuthi ukusetshenziswa kwesobho se-miso njalo kuhlotshaniswa nengozi ephansi yomdlavuza webele kwabesifazane baseJapan abaneminyaka ephakathi nendawo ().

Olunye ucwaningo luthole ukuthi abesifazane abadla isobho eliningi le-miso babe nengozi encishisiwe yokushaywa unhlangothi ().

Isifinyezo
UMiso unamathisele obhontshisiwe wesoya futhi a
isinongo esidumile saseJapan. Icebile ngezakhi eziningana ezibalulekile futhi kungenzeka
ukunciphisa ingozi yomdlavuza nokushaywa unhlangothi, ikakhulukazi kwabesifazane.

7.Kombucha

IKombucha yisiphuzo setiye esimnyama noma esiluhlaza.

Leli tiye elidumile livutshelwa yikholoni enobungane lamagciwane nemvubelo. Iyadliwa ezingxenyeni eziningi zomhlaba, ikakhulukazi e-Asia. Ungayithenga naku-inthanethi.

I-intanethi igcwele izimangalo mayelana nemiphumela yezempilo engaba khona yekombucha.

Kodwa-ke, ubufakazi bekhwalithi ephezulu kukombucha abukho.

Izifundo ezikhona ziyizifundo zezilwane nezama-test-tube, futhi imiphumela ingahle ingasebenzi kubantu (29).

Kodwa-ke, ngoba i-kombucha ivutshelwe ngamagciwane nemvubelo, kungenzeka ukuthi inezinzuzo zezempilo ezihlobene nezakhiwo zayo zama-probiotic.

Isifinyezo
IKombucha yisiphuzo setiye esibilisiwe. Ikona
bathi kunezinzuzo ezahlukahlukene zezempilo, kepha kudingeka olunye ucwaningo.

8. Ukhukhamba

Amakhukhamba (awaziwa nangokuthi ama-gherkins) ngamakhukhamba afakwe emanzini anosawoti namanzi.

Zishiywa ukubila isikhathi esithile, zisebenzisa amabhaktheriya awo e-lactic acid ngokwemvelo. Le nqubo ibenza babe muncu.

Amakhukhamba afakwe emanzini anosawoti awumthombo omuhle wamagciwane angama-probiotic anempilo angathuthukisa impilo yokugaya ukudla.

Anama-kilojoule amancane nomthombo omuhle kavithamini K, isakhi somzimba esibalulekile ekunqandeni igazi.

Khumbula ukuthi ama-pickle nawo athanda ukuba phezulu nge-sodium.

Kubalulekile ukuthi wazi ukuthi ukhukhamba owenziwe ngeviniga awunawo ama-probiotic abukhoma.

Isifinyezo
Ukhukhamba ngamakhukhamba afakwe emanzini anosawoti
amanzi anosawoti futhi abilile. Anama-calories aphansi futhi anevithamini K. ephezulu
Kodwa-ke, ama-pickle enziwe esebenzisa uviniga awanayo imiphumela yama-probiotic.

9. Ubisi Lomdabu

Igama elithi buttermilk empeleni lisho uhla lweziphuzo zobisi ezivutshiwe.

Kodwa-ke, kunezinhlobo ezimbili eziyinhloko zobisi lwebhotela: okwendabuko nokwamasiko.

Ubisi lwebhotela lendabuko kumane nje kunguketshezi olusele ekwenzeni ibhotela. Le nguqulo kuphela equkethe ama-probiotic, futhi kwesinye isikhathi ibizwa ngokuthi "i-probiotic kagogo."

Ubisi lwendabuko lusetshenziswa kakhulu eNdiya, eNepal nasePakistan.

Ubisi lwebhotela olutshaliwe, oluvame ukutholakala ezitolo ezinkulu zaseMelika, ngokuvamile alunazo izinzuzo zama-probiotic.

I-Buttermilk inamafutha amancane nama-calories kepha iqukethe amavithamini namaminerali abalulekile, njengevithamini B12, i-riboflavin, i-calcium ne-phosphorus.

Isifinyezo
Ubisi lwebhotela lwendabuko ubisi olubilisiwe
isiphuzo esiphuzwa kakhulu eNdiya, eNepal nasePakistan. Ubisi lwebhotela olutshaliwe, olutholakele
ezitolo ezinkulu zaseMelika, ayinazo izinzuzo zama-probiotic.

10. Natto

UNatto ungomunye umkhiqizo we-soya ovutshiwe, njenge-tempeh ne-miso.

Iqukethe uhlobo lwebhaktheriya olubizwa ngokuthi Bacillus subtilis.

UNatto uyisisekelo emakhishini aseJapan. Imvamisa ixutshwe nelayisi bese inikezwa ngebhulakufesi.

Inephunga elehlukile, ukuthungwa okuncane kanye nokunambitheka okuqinile. UNatto ucebile ngamaprotheni novithamini K2, obalulekile empilweni yethambo nenhliziyo (,).

Ucwaningo olwenziwa emadodeni amadala aseJapan lwathola ukuthi ukusebenzisa i-natto njalo kuhlotshaniswa nobuningi bamaminerali amathambo. Lokhu kubangelwa okuqukethwe okuphezulu kwe-vitamin K2 ye-natto ().

Olunye ucwaningo lukhombisa ukuthi i-natto ingasiza ekuvimbeleni i-osteoporosis kwabesifazane (,).

Isifinyezo
I-Natto ingumkhiqizo wesoya obilile
okuyisisekelo emakhishini aseJapan. Iqukethe inani eliphakeme levithamini K2, okungenzeka
ukusiza ukuvimbela i-osteoporosis nokuhlaselwa yinhliziyo.

11. Ezinye Izinhlobo Zoshizi

Yize izinhlobo eziningi zikashizi zivutshiwe, akusho ukuthi zonke ziqukethe ama-probiotic.

Ngakho-ke, kubalulekile ukuthi ubheke amasiko aphilayo futhi asebenzayo kumalebula okudla.

Ama-bacteria amahle asinda ekugugeni kwezinye ushizi, kufaka phakathi iGouda, mozzarella, cheddar kanye ne-cottage shizi (,).

Ushizi unomsoco kakhulu futhi ungumthombo omuhle kakhulu wamaprotheni. Ibuye inothe ngamavithamini namaminerali abalulekile, kufaka phakathi i-calcium, uvithamini B12, i-phosphorus kanye ne-selenium ().

Ukusetshenziswa okulingene kwemikhiqizo yobisi efana noshizi kunganciphisa nengcuphe yesifo senhliziyo ne-osteoporosis (,).

Isifinyezo
Izinhlobo ezithile kuphela zikashizi - kufaka phakathi
i-cheddar, i-mozzarella ne-gouda - iqukethe ama-probiotic. Ushizi unomsoco kakhulu
futhi kungazuzisa impilo yenhliziyo namathambo.

Ukudla Kwama-Probiotic Kunempilo Okumangalisayo

Kunokudla okuningi kwama-probiotic okunempilo ongakudla.

Lokhu kufaka phakathi izinhlobo eziningi zikabhontshisi obilile, ubisi nemifino. Ezingu-11 zalezo okukhulunywe ngazo lapha, kepha kunezinye eziningi laphaya.

Uma ungakwazi noma ungadli noma yikuphi kwalokhu kudla, ungathatha futhi isithasiselo se-probiotic.

Thenga ama-probiotic supplements online.

Ama-Probiotic, avela kukho konke ukudla nezithasiselo, angaba nemiphumela enamandla kwezempilo.