Ukudla okuvutshiwe kungukudla okubilile okuthola impilo engcono kuphela kule nqubo. Kuningi kakhulu ukudla okuvutshelwe emhlabeni, futhi isiko ngalinye linezalo. Kusukela emikhiqizweni yobisi kuya kumakhulu ezinhlobonhlobo zemikhiqizo ye-tofu. Kukholakala ukuthi zonke ziwusizo kakhulu ku-microflora yethu kanye nomzimba uwonke. Futhi konke ngoba inqubo yokuvutshelwa emifino, okusanhlamvu, imikhiqizo yobisi, ama-probiotics aqala ukwakha. Ama-probiotics angatholakala emikhiqizweni yokuvutshelwa kwe-lactic acid - i-sauerkraut, i-kvass yesinkwa, i-miso, i-kombucha, i-kefir. Ama-probiotics enza kube lula ukugaya, ondle i-microflora yethu, abulale amagciwane abangela izifo ngaphakathi kwethu, futhi enze umsebenzi wamathumbu abejwayelekile.
Ikuphi ukudla okuvutshelwe okudume kakhulu nokunempilo?
I-Kefir
I-Kefir ingumkhiqizo ovutshiwe odume kakhulu futhi othengekayo. Akulungiswa nje kuphela ngobisi lwenkomo, kodwa futhi kunoma iyiphi enye ngosizo lwe-kefir sourdough. I-Kefir inothile ngamavithamini B12 no-K2, i-magnesium, i-calcium, i-biotin, i-folate, nama-probiotics. Akuyona ize ukuthi izingane zinikezwe i-kefir lapho isisu sibuhlungu - i-kefir isiza ukugaya futhi iqede ukungahambi kahle emathunjini.
I-yogurt
– Omunye umkhiqizo ovutshiwe othengekayo. I-yogurt efanele iqukethe inani elikhulu lama-probiotics nama-antioxidants, kanye namaprotheni aphezulu. Amayogathi anempilo kakhulu enziwa ekhaya, futhi awudingi umenzi weyogathi ukuze awenze. Vele ulethe ubisi ngamathumba, uhlanganise ne-yogurt bese ushiya amahora angu-6-8 endaweni efudumele. Ngisho noma ungayitholi iyogathi yamaphupho akho ngokushesha, ungadikibali bese uzama futhi!
Isi-Kombucha (kombucha)
Yebo, yebo, isiphuzo se-kombucha esisemfashinini siyi-kombucha efanayo ogogo bethu abakhule ngayo embizeni efasiteleni. – isiphuzo esinempilo ngokwedlulele, ikakhulukazi uma senziwe uwena, futhi asithengwanga esitolo. I-Kombucha itholakala ngokuvubela itiye noshukela noma uju ngokubamba iqhaza kwe-kombucha. Inhlanganisela kashukela netiye iphenduka isethi yezinto eziwusizo: amavithamini B, ama-enzyme, ama-prebiotics, ama-asidi anenzuzo. I-Kombucha ilawula amazinga kashukela egazini, inciphisa isifiso sokudla, ihlanze umzimba futhi isekele amasosha omzimba. Uma uthenga i-kombucha esitolo, qiniseka ukuthi ibhodlela lithi alihluziwe futhi alihlungiwe - le kombucha izoletha izinzuzo eziningi emzimbeni wakho.
I-Sauerkraut
Umkhiqizo omdala waseRussia ovutshiwe yi-sauerkraut. Inothile nge-fiber, amavithamini A, B, C no-K, insimbi, i-calcium ne-magnesium. I-Sauerkraut ilwa nokuvuvukala, ithuthukisa imetabolism, iqinisa amathambo futhi yehlise i-cholesterol. Futhi i-sauerkraut imnandi futhi! Ingadliwa nemifino egazingiwe, ushizi, noma nje ukudla okulula okunempilo.
Ukhukhamba onosawoti
Umangele? Kuvela ukuthi ama-pickle nawo atholakala kunqubo yokuvutshelwa! Amavithamini, amaminerali, ama-antioxidants nama-bacterium anenzuzo angokoqobo kuwo wonke ama-pickle. Ikhukhamba elilodwa liqukethe cishe u-18% yenani lansuku zonke likavithamini K ongavamile. Amakhukhamba awusizo kakhulu afakwe emanzini anosawoti wodwa. Bheka izitsha ezimnandi ezinama-pickle.
I-Tempe
I-Tempeh iphinde yenziwe ngobhontshisi wesoya omuncu, obizwa nge- tempeh. I-Tempeh ibukeka njenge-tofu. Iqukethe amavithamini B, amaprotheni amaningi emifino, ngenxa yokuthi i-tempeh iba umkhiqizo ofanele wabadlali be-vegan. Njengomkhiqizo ovutshiwe, ithuthukisa ukugaya futhi ivuselele i-microflora yamathumbu.
Miso
i-soy paste eyenziwe ngobhontshisi wesoya ovutshiwe. I-Miso isiza ukulwa nezinguquko ezihlobene nobudala emzimbeni, iqinisa amasosha omzimba, imelana nokukhula kwamangqamuzana omdlavuza futhi yelaphe isimiso sezinzwa. Indlela elula ukuthenga i-miso esitolo bese uyidla nesinkwa noma amasaladi emifino – imnandi kakhulu!
Ushizi ongafakwanga
Ushizi ophilayo ushizi owenziwe ngobisi olungaphekiwe. Lapho ivutshelwe kushizi onjalo, ama-asidi awusizo, amaprotheni akhiwa futhi ama-enzyme agcinwa athuthukisa ukugaya. Ama-probiotics aqinisa isimiso sezinzwa namasosha omzimba, abhubhise amagciwane ayingozi emathunjini futhi akhuthaze ukuqeda ubuthi. Ushizi ophilayo awutholakali neze esitolo, kodwa ungazipheka wena. Ihambisana kahle kakhulu nesaladi yemifino.