Ama-probiotiki wemvelo ayi-15 amahle kakhulu - injabulo nempilo

Amagciwane amahle namabhaktheriya amabi ahlala ndawonye ohlelweni lwakho lokugaya ukudla. Ukweqisa kwamabhaktheriya amabi kuyingozi emilanjeni yamathumbu nasemzimbeni ngokuhamba kwesikhathi.

Eqinisweni, ama-bacterium ayimsuka we-pathologies eminingi. Ukudla kwama-probiotic kwenza kube nokwenzeka ukuhlanganisa kabusha izitshalo zamathumbu ngenxa yamabhaktheriya amahle.

Lokhu akusizi nje kuphela ukulinganisela kwesimiso sokugaya ukudla, kodwa futhi nempilo enhle. Zitholele lapha 15 best probiotics yemvelo.

Ama-yogurts amahle

I-yogurt ingumthombo wama-probiotic okwenziwa kalula futhi ukutholakala. Umkhiqizo ongenayo i-pasteurized odayiswa ezitolo ezinkulu kufanele ugwenywe ngoba uqukethe izinto ezilondolozayo, izinto ezinoshukela futhi ikakhulukazi ushukela oweqile.

Indlela engcono kakhulu yokwenza iyogathi evutshiwe. Khetha ubisi olungakapheki futhi ukhulise amasiko amabhaktheriya aphilayo ngaphandle kokwengeza ushukela.

Nokho, ungathola ezinye izinhlobo zeyogathi ezithanda ama-probiotics afana nohlobo lweDanon.

Ngemuva kokuvutshelwa, iyogathi igcwala nge-bifidobacteria futhi icebile ku-lactic acid. Ukusetshenziswa kwayo kuthuthukisa impilo yamathambo futhi kulawula umfutho wegazi ophakeme.

Esimeni sohudo, ukudla iyogathi ephilayo equkethe i-lactobacillus casei kungakwelapha.

Ama-probiotics ku-yoghurt ayaziwa futhi ngezinzuzo zawo ekuhambeni kwamathumbu kanye nokuvimbela umdlavuza wekoloni (1).

Imbewu ye-kefir evutshiwe

Ukuvutshelwa kwembewu ye-kefir kukhiqiza amagciwane afana ne-lactobacillus ne-lactococcus.

Imbewu ye-kefir ebilisiwe isebenza kahle kakhulu uma iqhathaniswa nomphumela wokudla i-yogurt ebilisiwe.

I-Kefir iyi-probiotic esetshenziswe kusukela ezikhathini zasendulo. Ngaleso sikhathi, ubisi lwezimbuzi, izinkomo noma amakamela lwaludume kakhulu. Ngakho-ke sidle i-kefir eyengeziwe ngobisi.

Kodwa-ke, ungashintsha le mikhiqizo yobisi ngejusi yezithelo noma amanzi ashukela.

Ukusetshenziswa kwe-kefir kukhuthaza ukubekezelelana kwe-lactose kanye nokugaya okuhle.

Ngokwezifundo zesayensi, ama-probiotics kulesi siphuzo avimbela ukuqubuka kwama-pimples futhi ayasebenza ekwelapheni isikhumba esomile.

Ukulungisa lesi siphuzo, engeza izipuni eziyi-4 zembewu ye-kefir ephilayo ku-1 litre wejusi, ubisi noma amanzi kashukela. Vumela ingxube ibile ubusuku bonke bese uyiphuza ngemuva kokuhlunga.

I-Kombucha

I-Kombucha isiphuzo esimnandi esicwebezelayo esinokunambitheka okumuncu kancane. Ukulungiswa kwayo kuqukethe ukukhiqiza ama-probiotics anenzuzo empilweni yakho.

Kusuka etiyeni elinothe kakhulu nge-caffeine, ushukela kamoba, amabhaktheriya e-acetic nemvubelo (umama), uzoba nesithasalazi esinamandla okulwa namagciwane nomlingani omncane.

Uzodinga:

• I-70 amagremu ashukela
• 2 amathisipuni weti elimnyama
• Ilitha elilodwa lamanzi amaminerali
• 1 uhlobo lomama lwe-kombucha noma i-scoby ngesiNgisi
• I-casserole e-anti-adhesive engu-1
• 1 isipuni sokhuni
• Imbiza engu-1 ye-3-4 litre umthamo
• 1 i-colander

Ukulungiswa kweKombucha

Qiniseka ukuthi uvala amagciwane izinto zakho zokulungiselela kusengaphambili (2).

• Bilisa u-70 g kashukela ku-1 litre lamanzi bese ufaka kuwo amathisipuni amabili wetiye elimnyama.
•  Vumela itiye liye eweni imizuzu engu-15, uhlunge bese uliyeka lipholile.
• Thela itiye elipholile embizeni bese wengeza uhlobo lwe-Kombucha kuyo.
• Ukuvikela isiphuzo othulini nokunye ukungcola, sebenzisa indwangu ehlanzekile eboshwe ngebhande lenjoloba. Ilondolo kufanele libe lula.
• Ngemuva kwezinsuku eziyi-10 zokuphumula, susa ubunzima bomzali ngenhla, hlunga ingxube ewumphumela bese uziphakela wena. Ungafaka isiphuzo esihlungiwe emabhodleleni.
• Kubalulekile ukuthatha imbiza enkulu yomthamo ngoba ubunzima bomama buqina ngokuhamba kwesikhathi, kukhuphule izinga lengxube phakathi nezinsuku.

Ungayifaki efrijini, ngaphandle kwalokho uhlobo lwe-kombucha luzosebenza.

Ungathola uhlobo lomzali oluthengiswayo ku-inthanethi.

Kufanele usebenzise izinto zengilazi kuphela ukwenza i-kombucha.

Inani lokudla okunempilo

I-Kombucha yaziwa ngokulwa nama-Candida albicans. Ilinganisa i-flora yamathumbu, inciphisa ukuqunjelwa kanye ne-flatulence.

Kuyasiza futhi ukunciphisa ukucindezeleka, nokukhathazeka. Uzobukeka kangcono ebusika ngokudla i-Kombucha.

Amakhukhamba avutshiwe

Izinzuzo zamakhukhamba avutshiwe ziningi (3). Zivumela ukwakhiwa kabusha kwezitshalo zamathumbu akho kanye nokuvimbela umdlavuza, ikakhulukazi umdlavuza webele.

Ukhukhamba ovutshiwe futhi kuqinisa amasosha akho omzimba futhi athuthukise impilo yenhliziyo.

I-sauerkraut

Ama-probiotics atholakala ku-sauerkraut evutshiwe avimbela i-candidiasis ne-eczema.

Leli klabishi eliqotshiwe ngaphansi kokuvutshelwa liqukethe i-lactic acid enomthelela ekuvuseleleni ulwelwesi lwamathumbu kanye nokuzivikela ngokumelene nama-parasites amathumbu.

I-Sauerkraut inothile ngamavithamini (A, C, B, E, K) namaminerali (i-potassium, i-calcium, i-magnesium, i-phosphorus, insimbi, i-zinc).

Ukulungiswa kwe-sauerkraut kwenziwa nge-lacto-fermentation, okusho ukuthi ngokungeza amanzi anosawoti embizeni equkethe imifino evela engadini.

Spirulina

I-Spirulina ikhuthaza ukuthuthukiswa kwe-bifidobacteria ne-lactobacilli emathunjini.

Lawa ma-microorganisms asebenza ngokumelene namagciwane amabi njenge-Candida albicans - ukhunta olungabangela ukusabela okuthelelanayo.

I-Spirulina, i-alkalizing and anti-inflammatory blue-green microalgae, iqukethe ama-antioxidants kanye namaprotheni alawula i-cholesterol.

Ilwa nokukhathala, ikhulisa amandla akho futhi isiza ekwelapheni isifo sikashukela, umfutho wegazi ophakeme kanye nezinkinga zenhliziyo nemithambo yegazi.

Ungadla i-spirulina kumayogathi akho, amasaladi noma okunye ukudla ngesilinganiso sethisipuni elilodwa kuya kwamabili (3 kuya ku-6 g) ngosuku.

Futhi uMiso

IMiso iyinhlanganisela ebilisiwe esetshenziselwa ukudla kwaseJapan. Ivela ekuvutshelweni kukabhontshisi wesoya, irayisi nebhali.

Isobho elenziwe ngalokhu kudla okubilile liqashelwa ngamandla alo okunciphisa ingozi yomdlavuza webele kwabesifazane baseJapane.

Ngokocwaningo lwaseMelika, ama-probiotics aseMiso asiza ukwelapha ukuqunjelwa nesifo sikaCrohn.

Lokhu kulungiselelwa kokupheka kunciphisa ingozi yokushaywa unhlangothi kwabesifazane (4).

I-Kimchi

I-Kimchi ingumphumela wokuvutshelwa kwe-lacto yemifino. Lesi sidlo saseKorea esivame ukubabayo sikhiqiza ama-probiotics anenzuzo empilweni.

Ochwepheshe beminye imithi batusa uKimchi ukuthi athuthukise impilo yokugaya ukudla futhi avimbele isifo samathumbu esicasulayo.

Uzodinga:

• 1 inhloko yeklabishi yaseShayina
• Ama-clove we-5 kagalikhi
• 1 bunch of anyanisi amaqabunga
• 1 ithisipuni kashukela omhlophe
• 1 umunwe we-ginger entsha egayiwe
•  2 utheniphu crossy aziwa ngokuthi Daikon radishes
• Upelepele omncane
•  ¼ inkomishi kasawoti
• 2-3 amalitha amanzi amaminerali

Ukulungiselela

Gcoba kahle iklabishi lakho.

Thela usawoti phezu kwezingcezu zeklabishi. Zimboze kahle ngosawoti bese wengeza amanzi amancane ukumboza izingcezu zeklabishi.

Shiya uku-marinate amahora angu-3. Vala i-marinade ngendwangu.

Lapho isikhathi se-marinating sesiphelile, hlambulula iklabishi emanzini abandayo ngaphansi kompompi.

Sika amathenisi akho abe yizicucu. Hlanganisa itheniphu, upelepele, ushukela omhlophe, 1 ithisipuni kasawoti, izinkomishi ezi-2 zamanzi bese uzibekela eceleni.

Kwesinye isitsha, hlanganisa iklabishi lakho elisikiwe namaqabunga ka-anyanisi nesweli. Hlanganisa kahle izithako.

Hlanganisa izingxube ezimbili ezihlukene bese uvumela ukuthi ibile amahora angu-24 embizeni (yengilazi).

Ngemva kwamahora angu-24, vula imbiza ukuze igesi ibaleke. Avale awufake efrijini.

I-kimchi yakho isilungile. Ungayigcina inyanga.

Ukufunda: Lactibiane probiotics: umbono wethu

Le Tempeh

I-Tempeh iwukudla komdabu wase-Indonesia okwenziwa ngobhontshisi wesoya ovutshiwe. Iqukethe imicu, amaprotheni yemifino kanye nama-probiotic anomthelela omuhle kumasosha omzimba.

Ukusetshenziswa kwayo kunciphisa ukukhathala futhi kuthuthukisa imisebenzi yesimiso sezinzwa.

Ukulungiswa kwetempeh kuyinkimbinkimbi impela. Ukuthenga imigoqo ye-tempeh online noma esitolo sakho se-organic kuyindlela engcono kakhulu.

Ngaphambi kokupheka ibha ye-tempeh, yibilise kancane ukuze ithambe.

• 1 ibha ye-tempeh
•  Ama-clove we-3 kagalikhi
• Bilisa i-tempeh yakho imizuzu eyishumi ngaphambi kwesikhathi. Zikhiphe.
• I-peppercorn encane
• Ijusi ye-1 lemon ekhanyiwe
• 2 wezipuni zamafutha omnqumo
• ½ upelepele

Ukulungiselela

Gcoba ama-peppercorns akho, i-chili ne-garlic. Wafake ku-blender bese wengeza ugalikhi, ijusi kalamula, amafutha omnqumo kanye nopelepele. Hlanganisa ukuze uthole i-marinade.

Uma isilungile, sika izingcezu ze-tempeh, bese uzifaka esitsheni sengilazi. Thela i-marinade yakho phezu kwayo, xubha phezu kwezingcezu bese uvumela ukuthi zicwilise okungenani amahora angu-2.

Vala ngendwangu ehlanzekile, okungcono ibe mhlophe. Uma i-marinade ende, iba ngcono. Sincoma ukuthi ushiye ukuhamba olwandle ubusuku obubodwa noma amahora angu-8.

Uma isikhathi sokuthulula sesiphelile, susa izingcezu zakho ze-tempeh.

Ungawatosa, uwathose noma yini.

Inani lokudla okunempilo

I-Tempeh iyi-probiotic yemvelo ekhuthaza ukusabalala kwamagciwane amaningi amahle ohlelweni lokugaya ukudla. (5) Iqukethe ezinye izinzuzo eziningana zomzimba uwonke.

Ushizi olungaphekiwe

Ungazihlinzeka ngama-probiotic ngokudla ushizi ongasetshenziswanga. Lezi zinhlobonhlobo zikashizi zivuthwa ukuze zikhiqize amagciwane amaningi amahle e-microbiota.

Amagciwane amancane ngoshizi ongasetshenziswanga ayakwazi ukudlula esiswini. Bandisa inani lama-agent avikelayo emilanjeni yamathumbu.

Le Lassi

I-Lassi iwubisi olubilisiwe lwaseNdiya. Ingenye ye-probiotics yemvelo ephumelelayo ngokumelene nokuphazamiseka kwamathumbu okufana nokuqunjelwa, isifo sohudo noma i-colitis.

Ivamise ukuxutshwa nezithelo nezinongo futhi idliwe ngaphambi kwesidlo sakusihlwa.

Uzodinga:

• 2 iyogathi engenalutho
•  6 cl ubisi
•  2 amakhadimoni
• 3-6 wezipuni ushukela
• I-pistachios encane ecacile

Ukulungiselela

Ku-1er isikhathi, gaya ama-cardamon futhi usike ama-pistachios akho abe yizicucu ezincane.

Ku-blender yakho, engeza i-cardamom, i-pistachios, iyogathi yemvelo noshukela. Hlanganisa kahle ngaphambi kokufaka ubisi. Hlanganisa okwesibili ngemva kokwengeza ubisi.

Ungakwazi ukwengeza izithelo (umango, ama-strawberry, njll.), i-lime, i-mint noma i-ginger ku-blender ukuze uguqule ukunambitheka.

Iyogathi yaseNdiya kufanele ifakwe esiqandisini okungenani amahora amabili ngaphambi kokusetshenziswa.

Inani lokudla okunempilo

ILassi inemiphumela yama-probiotic. Kuyasiza ukugcina ibhalansi yesistimu yakho yokugaya ukudla.

Apple cider uviniga

Noma kunjalo, i-apula cider uviniga ayiphekiwe. Yakhiwe nge-acetic acid ne-malic acid, ama-agent amabili okuvimbela umkhuhlane.

I-Apple cider uviniga ibuye ithuthukise ukusebenza kwamasosha omzimba, ivuse ukujikeleza kwegazi futhi inikeze imizwa yokugcwala ngesikhathi sokudla okuncanyana.

Ushokoledi omnyama

Uyawuthanda ushokoledi? Kuhle lokho. Lokhu kudla okumnandi kuyi-probiotic. Ushokoledi omnyama udlula esimweni sokuvutshelwa ekukhiqizeni kwawo.

Ukuze kube i-probiotic enhle, abacwaningi batusa ukuthi iqukethe okungenani u-70% we-cocoa, noma cishe izipuni ezimbili ze-cocoa powder.

Ukusetshenziswa kukashokoledi omnyama kukuvumela ukuthi uphinde uhlanganise izitshalo zakho zamathumbu amabhaktheriya amahle. Ivumela lo mphumela ukuthi ulinganise kabusha uhlelo lokugaya futhi ugweme ukuphazamiseka okuningi kokugaya.

Ushokoledi omnyama ngaphezu kokuba i-probiotic enhle ikhuthaza ukugxila kanye nenkumbulo.

Ngaphezu kwalokho, ushokoledi omnyama uqukethe i-epicatechin, i-flavonoid ekhuthaza ukunwebeka kwemithambo yegazi. Ngaleyo ndlela ikwenza kube nokwenzeka, ngenxa yama-antioxidants ayo amaningi, ukunciphisa ubungozi obuhambisana nezifo zenhliziyo.

Lolu cwaningo olushicilelwe lukunikeza zonke izinzuzo eziningi zikashokoledi omnyama njenge-probiotic (6).

Kubasubathi, ushokoledi omnyama unikeza amandla amaningi ngokuthuthukisa ukusebenza kwabo.

Iminqumo

Ama-Olive angama-probiotics. Ukunambitheka kwabo okumuncu kancane kubenza baphumelele uma kuhlanganiswa neziphuzo ezidakayo.

I-Lactobacillus plantarum kanye ne-lactobacillus pentosus amabhaktheriya atholakala eminqumweni. Indima yabo ukulwa nokuqunjelwa.

Ama-microorganisms aphilayo atholakala eminqumeni enza kube nokwenzeka ukulinganisa izitshalo zamathumbu akho ngokwalolu cwaningo lwaseMelika (7)

Abacwaningi batusa kakhulu iminqumo kubantu abane-irritable bowel syndrome.

Isiphetho

Ama-probiotics emvelo anemiphumela emihle ehlala isikhathi eside. Ngaphezu kwalokho, zithathwa kalula ngumzimba ngoba ngaphandle kwezithasiselo zamakhemikhali.

Kubantu abanenkinga yokugaya ukudla, amathumbu acasukayo nezinye izifo ezihlobene ngokuqondile noma ngokungaqondile nokugaya ukudla, dla ukudla okunama-probiotic ukuze uphathe kangcono impilo yakho.