Apo patinotaura nezvehutano hwematumbo, vanhu vakawanda vanofarira mhinduro dzepanyama. kuti uvandudze kugaya kwako, kusimbisa immune system yako, uye kunzwa uine simba rakawanda mazuva ese. Pakati pezvinonyanya kusarudzwa zvinwiwa zveprobiotic, zvakaita seyogati, kefir, uye kombucha, izvo zvakakunda masherufu ezvitoro zvikuru uye mafiriji eavo vari kutsvaga kuzvichengeta mukati nekunze.
Asi chii chaizvo chinoita kuti zvinwiwa izvi zvive zvakakosha? Vose vakafanana here? Vanosiyana sei, uye vangakubatsira sei iwe kuti uwane yakasiyana uye ine hutano gut microbiome? Muchinyorwa chino, tinopindura mibvunzo yese iyi, tichitsanangura mabhenefiti eyoghurt, kefir, uye kombucha, mashandisiro azvo, uye nei ari kuwedzera kukurudzirwa nekudya uye hutano nyanzvi.
Chii chinonzi probiotics uye nei ichikosha?
ari probiotic Iwo tupukanana mhenyu izvo, kana zvikadyiwa muhuwandu hwakakwana, zvinounza mhedzisiro inobatsira pahutano hweanotambira. Izvi zvinosanganisira kuvandudza intestinal basa, kuwedzera kugaya, uye kusimbisa dziviriro, sezvinotsanangurwa neWorld Health Organization. Muviri wedu unobata zvakapoteredza 1,5 kg yebhakitiriya uye microorganisms iyo inoumba intestinal microbiota, yakakosha pakushanda kwemuviri.
Nei achikosha kudaro? Nekuti microbiota inobatsira kugaya chikafu, kugadzira mavhitamini, kudzidzisa immune system, uye kutidzivirira kubva kuhosha. Kuvhiringika mune iyi microbial ecosystem kwakabatana nekusagadzikana kwekugaya, kuderera kwemweya, kutapukirwa kazhinji, uye kunyangwe zvirwere zvisingaperi. Kushandisa probiotics kunobatsira kudzoreredza kuenzana kwemaruva uye kuchengetedza hutano hwedu kubva mumatumbu.
Probiotics vs. Prebiotics: Ndeipi misiyano?
Vanowanzovhiringidzika, asi Probiotics uye prebiotics hazvisi chinhu chimwe chete. The probiotic Aya ndiwo ma microorganisms mhenyu atataura nezvawo, aripo mukudya zvakaviriswa seyogati, kefir, kombucha, kimchi, kana tempeh. Pane rimwe divi, prebiotic Iwo mafibhi ezvirimwa uye asingagayike makomisheni ayo anodyisa hutachiona hwakanaka uye anokurudzira kukura kwawo.
Nekubatanidza zvese mukudya (probiotics uye prebiotics), Isu tinowanza mabhenefiti eiyo gut microbiome uye, nekudaro, yehutano hwedu hwese. Zvokudya zvine fiber, zvakadai semuriwo, michero, nyemba, zviyo, uye nzungu, manyuko makuru e prebiotics.
Basa rinokosha rezvinwiwa zveprobiotic muhutano hwematumbo
ari probiotic zvinwiwa Vanotora mukana wemaitiro ekare ekuvirisa kuti vape mhinduro yakapusa, yakapfuma, uye inozorodza kutarisira kugaya kwedu. Nekuda kwekuvirisa, zvigadzirwa izvi zvine mhenyu tsika dzinogona Kuvandudza kugaya, kurwisa kuvimbiswa uye kusimbisa immune systemUyezve, kushandiswa nguva dzose kunobatanidzwa nekuwedzera kwekudzivirira kuhutachiona, kuderedza kuzvimba, uye kunatsiridza kunwa kwechikafu.
Kwete izvozvo chete, asi Pane zvidzidzo zvinokurudzira hukama hunogona kuitika pakati pehutano hwakanaka uye mafungiro ari nani., sezvo yakawanda ye serotonin (iyo neurotransmitter yemufaro) inogadzirwa mumatumbo, maererano nenyanzvi dzekudya.
Probiotic Drink Diversity: Beyond the Basics
Paunenge uchitaura nezvezvinwiwa zveprobiotic, Mazita anonyanya kufarirwa ndiwo yogati, kefir uye kombucha, Asi pane yakakura siyana. Pamusoro peizvi, tinowana jun (yakafanana nekombucha asi ine green tea neuchi), kvass (yakabva kuSlavic), tepache (yeMexico, pineapple-based), kanji (kubva kuIndia), lacto-fermented lemonade, boza, rejuvelac, uye zvinwiwa zvemukaka zvine bifidobacteria uye lactobacilli, pakati pezvimwe. Imwe neimwe ine nuances yayo uye zvivakwa, kunyangwe ivo vese vachigovana mhedzisiro yakanaka paura.
Yogurt: inonyanya kufarirwa probiotic uye mabhenefiti ayo
El yoghurt Icho, pasina kupokana, chimwe chezvinonyanya kuzivikanwa uye zvinodyiwa probiotic chikafu munyika. Inogadzirwa kubva pakuviriswa kwemukaka nemabhakitiriya akadai Lactobacillus bulgaricus uye Streptococcus thermophilus, inokonzera kunyorova kwayo uye kunhuhwirira kwayo. Kuti utore zvese zvinobatsira zveprobiotic, zvakakosha kusarudza yogurts hapana shuga yakawedzerwa uye ine mhenyu tsika.
. Kugona kwayo kuvandudza lactose digestion, kusimbisa maruva emukati uye kupa yakakwirira biological kukosha mapuroteni, calcium uye mavitamini. Kugara kunwa kunobatanidza nekuvandudzwa kwehutano hwekudya uye kuderedzwa kwengozi yekusagadzikana kwematumbo. Uyezve, kushandiswa kwayo kwakasiyana-siyana kunoibvumira kudyiwa yoga, nemichero, mhodzi, kana mukugadzirira zvinotapira kana zvinonaka.
Kefir: chikafu chakaviriswa chine hukuru hukuru hwehutachiona
El kefir Icho chimwe chinwiwa chakaviriswa, chakafanana neyoghurt, asi ine mvura yakawanda uye ine acidic inonhuhwirira zvishoma. Inowanikwa kubva pakuvirisa kwemukaka (kana mvura) nekefir zviyo, iyo ine yakasiyana uye yakasiyana-siyana musanganiswa webhakitiriya anobatsira uye mbiriso. Kuenzaniswa ne yogurt, kefir zvinopfuura muhuwandu uye zvakasiyana-siyana zvezvipenyu zvipenyu, kuva mubatsiri ane simba kuchengetedza matumbo.
Mabhakitiriya ayo anosanganisira Lactococcus lactis, Streptococcus thermophilus, Lactobacillus delbrueckii, Lactobacillus helveticus uye Lactobacillus casei, pamwe chete nembiriso dzakadai Kluyveromyces marxianus, Saccharomyces cerevisiae uye marudzi ejenasi CandidaNekuda kwekuvirisa kwayo kwenguva refu, kefir ine mamwe ma enzymes uye mavitamini, pamwe chete nekuita kuti zvive nyore kugaya pane yogati.
Misiyano yakakosha pakati peyoghurt nekefir
Pasinei nekufanana kwavo, Yogurt uye kefir vane zvakakosha zvakasiyanaYogurt inoita kunge yakakora uye creamier, nepo kefir ine yakaonda mameseji uye yakawedzera tangy flavour. Kefir ine mhando yakakura yeprobiotic strains, kusanganisira akawanda akawanda emhando dzebhakitiriya uye mbiriso, ichipa huwandu hwakawanda hwemabhenefiti. Pamusoro pezvo, kefir inogona kuviriswa zviri nyore kumba, nepo yogurt inoda kudzorwa tembiricha yekugadzira yakakwana.
Kombucha: The Trendy Probiotic Drink
La kombucha Chinwiwa chakaviriswa chakagadzirwa kubva kunotapira tii (kazhinji dema kana girini) ine symbiotic tsika yebhakitiriya uye mbiriso inozivikanwa se. SCOBY (Symbiotic Tsika yeBacteria uye Mbiriso). Panguva yokuvirisa kwayo, inoshandura shuga kuva organic acids, probiotics uye antioxidants, kuwana chinwiwa chinotutuma, chinozorodza chine shuga shoma yasara.
Zvikamu zvaro zvikuru zvinosanganisira Acetic uye gluconic acids, antioxidant polyphenols, B mavitamini uye antimicrobial compoundsInokodzera avo vasingadyi zvigadzirwa zvemukaka, sezvo isina casein kana lactose. Zvinokurudzirwawo kusarudza unpasteurized kombucha pasina maindasitiri ekuwedzera kuchengetedza mhenyu tsika uye mabhenefiti.
Nzira yekuzvisiyanisa kubva kune zvimwe zvinwiwa zvakaviriswa?
Kune zvimwe zvinwiwa zvakaviriswa zvakadai Jun (kombucha negirini kana chena tii uye uchi), the mbiriso (rye chingwa mbiriso), the boza (gorosi uye yakakurumbira muBalkan), the tepache (Mexican, ine pineapple uye piloncillo), iyo kanji (kubva kuIndia, nebeetroot uye karoti) kana lacto-fermented lemonadeImwe neimwe inopa akasiyana nuances mune flavour uye microbial profiles, zvichikutendera iwe kuti uzvishandure zvinoenderana nezvaunoda.
Mabhenefiti ekubatanidza zvinwiwa zveprobiotic mukudya kwako kwemazuva ese
Kusanganisira yogati, kefir, kombucha, uye zvimwe zvinwiwa zvakaviriswa nguva dzose mukudya kwako zvinogona:
- Kuenzanisa intestinal microbiota uye kunatsiridza magadzirirwo ekugaya senge kudzikisa kuputika uye kusimudzira kufambisa nguva dzose.
- Kuvandudza kutorwa kwechikafu uye kusimbisa immune system, zvichibatsira kudzivirira utachiona.
- Deredza njodzi yezvirwere zvisingaperi zvakadai sechirwere cheshuga, chemwoyo uye kuzvimba.
- Ita kuti uve nemafungiro akanaka uye kuderedza kushushikana nekuda kwekubatana pakati peura neuropi.
- Wedzera kushivirira kwelactose nekuda kwemhedzisiro yema microorganisms pane yakaviriswa zvigadzirwa zvemukaka.
- Kurudzira hutano hwemetabolism uye kudzora uremu, nekuda kweiyo yakaderera calorie yemukati uye satiating maitiro.
Nzira yekuwana zvakanyanya kubva kune zvinobatsira zvezvinwiwa izvi?
Kuti uwedzere mhedzisiro yayo, funga nezve aya matipi:
- Sarudza zvigadzirwa zvinonyatsoratidza mararamiro emagariro pane iyo label uye dzivirira avo vane shuga, zvinowedzerwa kana izvo zvave pasteurized.
- Alternate akasiyana masosi eprobiotics Pakati pevhiki: yogati, kefir, kombucha uye zvimwe zvikafu zvakaviriswa kuwedzera hutachiona hwehutachiona.
- Tanga nezvokudya izvi zvishoma nezvishoma Kana usati wambodziedza, tanga nemari shoma uye zvishoma nezvishoma uwedzere.
- Vasanganise nezvokudya zvakapfuma mu prebiotics zvakadai semichero, miriwo uye zviyo zvakakwana kuti zviwedzere kushanda kwavo pamatumbo.
- Dzivisa kudziyisa zvokudya zvakaviriswa kana kuzvisanganisa nevhiniga. kana uchida kuchengetedza zvirimwa zvipenyu.
Kukanganisa kwakajairika kana uchitora probiotics uye maitiro ekuzvidzivirira
Imwe yezvikanganiso zvakajairika kufunga kuti chero chikafu chakaviriswa chiri probiotic. Semuenzaniso, pickled gherkins kana pasteurized yogati haina tupukanana mhenyu. Uyezve, shoma shoma seteapuni haina kukwana: Kubudirira kweprobiotics kunoenderana nedoro uye nguva dzoseInokurudzirwa kuvapedza zuva nezuva uye kusiyanisa pakati pemhando dzakasiyana.
Zvakakoshawo kutarisa label: Sarudza zvigadzirwa zvine mashoma ekuwedzera, pasina zvinowedzerwa kana shuga, uye izvo zvinotsanangura mabhakitiriya emhando.
Ndeipi fomati iri nani: yakagadzirwa kumba kana maindasitiri?
Zvinwiwa zvekumba zvine mukana wekusava nezvinowedzerwa kana maindasitiri maitiro, asi zvinoda nguva, kutarisirwa, uye moyo murefu kugadzira. Nekudaro, mhando dzesupamaketi dzinopa mabhureki anoremekedza kuviriswa kwechisikigo, kudzivirira pasteurization, uye kudzivirira zvimisikidzo zvisina basa, kuchengetedza tsika dzepamoyo uye kupa mhando yakanaka. Chinokosha ndechekugara uchitarisa kunyorwa uye kusarudza zvigadzirwa zvinoshanda chaizvo.
Kusanganisira zvinwiwa zveprobiotic zvakaita seyogati, kefir, uye kombucha mune yako tsika ndeimwe yedzakareruka uye inoshanda nzira dzekutsigira hutano hwematumbo ako uye, nekuwedzera, kugara kwako kwese. Imwe neimwe inopa yakasarudzika flavour, magadzirirwo, uye microbial profiles. Kuzvichinjanisa nekuzvisanganisa nekudya kwakapfuma mumichero, miriwo, uye nyemba kunosimudzira yakasimba uye yakasiyana-siyana microbiome, inova yakakosha pakugaya kwakanaka, inosimba immune system, uye simba rakawanda rekutora pazuva.