Xa sithetha ngempilo yamathumbu, abantu abaninzi ngakumbi banomdla kwizisombululo zendalo. ukuphucula ukwetyisa kwakho, ukomeleza amajoni akho omzimba, kwaye uzive unamandla ngakumbi yonke imihla. Phakathi kwezona zinto zibalulekileyo onokukhetha kuzo ziziselo zeprobiotic, njengeyogathi, ikefir, nekombucha, eziye zoyisa iishelufa zevenkile enkulu kunye neefriji zabo bafuna ukuzinyamekela ngaphakathi nangaphandle.
Kodwa yintoni kanye kanye eyenza ezi ziselo zikhethekileyo? Ngaba zonke ziyafana? Zahluke njani, kwaye zinokukunceda njani ukuba ufezekise i-microbiome yamathumbu eyohlukeneyo nesempilweni? Kweli nqaku, siphendula yonke le mibuzo, sichaza izibonelelo zeyogathi, i-kefir, kunye ne-kombucha, ukuba zityiwa njani, kwaye kutheni zikhuthazwa kakhulu ziingcali zezondlo kunye nezempilo.
Ziziphi iiprobiotics kwaye kutheni zibaluleke kangaka?
Los iprobiotic Ziimicroorganisms eziphilayo ezithi, xa zisetyenziswe ngomlinganiselo owaneleyo, zibe neziphumo eziluncedo kwimpilo yomninimzi. Oku kubandakanya ukuphucula umsebenzi wamathumbu, ukunyusa ukugaya, kunye yomeleza ukhuseleko, njengoko kuchazwa nguMbutho wezeMpilo weHlabathi. Umzimba wethu ubamba malunga ne-1,5 kg yebhaktheriya kunye ne-microorganisms eyenza i-intestinal microbiota, iyimfuneko ekusebenzeni komzimba.
Kutheni ziyimfuneko nje? Ngenxa yokuba i-microbiota inceda ukugaya ukutya, ukuvelisa iivithamini, ukuqeqesha amajoni omzimba, kunye nokusikhusela kwiintsholongwane. Iziphazamiso kule microbial ecosystem inxulunyaniswe nokungakhululeki komehluko, umoya ophantsi, ukosuleleka rhoqo, kunye nezifo ezingapheliyo. Ukusebenzisa iiprobiotics kunceda ukubuyisela ukulingana kwezityalo kunye nokukhusela impilo yethu emathunjini.
Iiprobiotics vs. Prebiotics: Yintoni umahluko?
Bahlala bebhidekile, kodwa Iiprobiotics kunye ne-prebiotics azikho into efanayo. I iprobiotic Ezi ziimicroorganisms eziphilayo esithethe ngazo, ezikhoyo kukutya okuvundisiweyo okufana neyogathi, i-kefir, i-kombucha, i-kimchi, okanye i-tempeh. Kwelinye icala, prebiotic Ziyimicu yezityalo kunye ne-non-digestible compounds ezondla ii-microbes ezilungileyo kwaye zikhuthaze ukukhula kwazo.
Ngokudibanisa zombini ekutyeni (probiotics kunye prebiotics), Siphindaphinda izibonelelo ze-gut microbiome kwaye, ngenxa yoko, kwimpilo yethu iyonke. Ukutya okutyebileyo kwefayibha, okufana nemifuno, iziqhamo, iimbotyi, iinkozo ezipheleleyo, kunye namantongomane, yimithombo emikhulu ye-prebiotics.
Indima ebalulekileyo yeziphuzo zeprobiotic kwimpilo yamathumbu
Las iziselo probiotic Basebenzisa iinkqubo zakudala zokubilisa ukuze banike isisombululo esilula, esityebileyo nesihlaziyayo sokukhathalela inkqubo yethu yokwetyisa. Ndiyabulela ukuvutshelwa, ezi mveliso ziqulethe iinkcubeko eziphilayo ezinokuthi Ukuphucula ukucola ukutya, ukulwa nokuqhina kunye nokomeleza amajoni omzimbaNgapha koko, ukusetyenziswa rhoqo kunxulunyaniswa nokwanda kokuchasana nosulelo, ukunciphisa ukuvuvukala, kunye nokuphuculwa kokufunxa izondlo.
Ayisiyiyo loo nto kuphela, kodwa Kukho izifundo ezicebisa unxulumano olunokwenzeka phakathi kwamathumbu asempilweni kunye nomoya ongcono., ekubeni ubuninzi be-serotonin (i-neurotransmitter yolonwabo) iveliswa emathunjini, ngokutsho kweengcali zezondlo.
I-Probiotic Drink Diversity: Ngaphandle kweZiseko
Xa uthetha ngeziselo zeprobiotic, Amagama athetha kakhulu yiyogathi, ikefir kunye nekombucha, Kodwa kukho uluhlu olukhulu. Ukongeza kwezi, sifumana ijun (efana ne-kombucha kodwa eneti eluhlaza kunye nobusi), i-kvass (yemvelaphi yeSlavic), i-tepache (i-Mexican, i-pineapple-based), i-kanji (esuka e-Indiya), i-lacto-fermented lemonade, i-boza, i-rejuvelac, kunye neziselo zobisi ezine-bifidobacteria kunye ne-lactobacilli, phakathi kwabanye. Ngamnye unama-nuances kunye neepropati, nangona bonke babelana ngefuthe elihle emathunjini.
Iyogathi: eyona probiotic idumileyo kunye neenzuzo zayo
El iyogathi Ngaphandle kwamathandabuzo, yenye yezona zinto zaziwa kakhulu kwaye zisetyenzisiwe ukutya kweprobiotic emhlabeni. Yenziwe ngokubilisa ubisi ngeebhaktheriya ezifana ILactobacillus bulgaricus kunye neStreptococcus thermophilus, onoxanduva lokuthungwa kwayo okukhrimu kunye nencasa yeempawu. Ukuthatha inzuzo yazo zonke izibonelelo zeprobiotic, kubalulekile ukukhetha i-yogurts akukho swekile ezongeziweyo kunye neenkcubeko ezisebenzayo eziphilayo.
. Ikhono layo lokuphucula ukugaywa kwe-lactose, ukomeleza amathumbu amathumbu kunye nokubonelela ngexabiso eliphezulu le-biological protein, i-calcium kunye neevithamini. Ukusetyenziswa rhoqo kuhambelana nempilo ephuculweyo yokugaya kunye nokunciphisa umngcipheko wokuphazamiseka kwamathumbu emathunjini. Ngaphaya koko, ukuguquguquka kwayo kuvumela ukuba ityiwe yodwa, kunye neziqhamo, imbewu, okanye kumalungiselelo aswiti okanye anencasa.
I-Kefir: kukutya okuvundisiweyo okunentsingiselo kunye nolona hlobo lukhulu lwe-microbial
El Kefir Sesinye isiselo esivundisiweyo, esifana neyogathi, kodwa ngolwelo olungaphezulu kunye nencasa eneasidi engaphezulu. Ifunyenwe kwi-fermentation yobisi (okanye amanzi) ngeenkozo ze-kefir, eziqulethe inhlanganisela ekhethekileyo kunye neyohlukeneyo yebhaktheriya enenzuzo kunye negwele. Xa kuthelekiswa neyogathi, i-kefir yodlula ngobuninzi kunye neentlobo ngeentlobo zezinto eziphilayo eziphilayo, ukuba ngumhlobo onamandla wokugcina ukulingana kwamathumbu.
Iibhaktheriya zayo zibandakanya Lactococcus lactis, Streptococcus thermophilus, Lactobacillus delbrueckii, Lactobacillus helveticus kunye neLactobacillus casei, kunye namagwele anjenge IKluyveromyces marxianus, Saccharomyces cerevisiae kunye neentlobo zeCandidaNgombulelo kwi-fermentation yayo ixesha elide, i-kefir iqulethe ii-enzymes ezininzi kunye neevithamini, kunye nokwenza kube lula ukwetyisa kuneyogathi.
Ukwahlula okuphambili phakathi kwe-yogurt kunye ne-kefir
Nangona zifana, I-yogurt kunye ne-kefir zineeyantlukwano ezibalulekileyoI-yogurt ithande ukuba yinkimbinkimbi kwaye i-creamier, ngelixa i-kefir ine-texture encinci kunye ne-flavour tangy. I-Kefir iqulethe iindidi ezininzi zeprobiotic, kuquka iintlobo ezininzi zebhaktheriya kunye negwele, enika uluhlu olubanzi lweenzuzo. Ukongeza, i-kefir inokubiliswa lula ekhaya, ngelixa i-yogurt idinga amaqondo okushisa alawulwayo ukuze kuvelise imveliso efanelekileyo.
I-Kombucha: Isiselo seProbiotic esiSetyenziswayo
La kombucha Sisiselo esivundisiweyo esenziwe ngeti eswiti (ehlala imnyama okanye eluhlaza) enenkcubeko ye-symbiotic yebhaktiriya kunye negwele elaziwa ngokuba ISIKHUNDLA (Inkcubeko yeSymbiotic yeBakteria kunye neYeast). Ngexesha lokuvubela kwayo, iguqula iswekile ibeyiyo acids eziphilayo, probiotics kunye antioxidants, ukufumana isiselo esimnandi, esihlaziyayo kunye nomxholo weswekile oshiyekileyo.
Amacandelo ayo aphambili abandakanya I-Acetic kunye ne-gluconic acids, i-polyphenols ye-antioxidant, iivithamini ze-B kunye ne-antimicrobial compoundsIfanelekile kwabo bangadli iimveliso zobisi, njengoko ingenayo i-casein okanye i-lactose. Kukwacetyiswa ukuba ukhethe i-kombucha engaxutywanga ngaphandle kwezongezo kwimizi-mveliso ukugcina iinkcubeko kunye neenzuzo zayo.
Indlela yokwahlula kwezinye iziselo ezinegwele?
Kukho ezinye iziselo ezinegwele ezifana jun (kombucha ngeti eluhlaza okanye emhlophe kunye nobusi), i igwele (i-rye bread igwele), i boza (ingqolowa nethandwayo kwiiBalkans), i itepache (Mexican, kunye uphayinaphu kunye piloncillo), i kanji (esuka eIndiya, kunye nebeetroot kunye nekherothi) okanye i-lacto-fermented lemonadeNganye ibonelela ngeenuances ezahlukeneyo kwincasa kunye neeprofayili zemicrobial, ekuvumela ukuba uzitshintshe ngokokhetho lomntu.
Izibonelelo zokubandakanya iziselo zeprobiotic kwisidlo sakho semihla ngemihla
Ukubandakanya iyogathi, i-kefir, i-kombucha, kunye nezinye iziselo ezivundisiweyo rhoqo kukutya kwakho kunoku:
- Ukulungelelanisa i-intestinal microbiota kunye nokuphucula iinkqubo zokwetyisa ezifana nokunciphisa ukudumba kunye nokukhuthaza ukuhamba rhoqo.
- Ukuphucula ukufunxa izondlo kunye nokomeleza amajoni omzimba, ukunceda ukuthintela usulelo.
- Ukunciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo seswekile, sentliziyo kunye nokudumba.
- Yiba negalelo kwisimo esingcono kunye nokunciphisa uxinzelelo ngenxa yonxibelelwano phakathi kwamathumbu kunye nengqondo.
- Ukwandisa ukunyamezela kwe-lactose ngenxa yeempembelelo ze-microorganisms kwiimveliso zobisi ezivundisiweyo.
- Ukukhuthaza impilo ye-metabolic kunye nokulawula ubunzima, ngenxa yomxholo wekhalori ephantsi kunye nomphumo wokutya.
Indlela yokufumana okuninzi kwiinzuzo zezi ziselo?
Ukwandisa iziphumo zayo, qwalasela la macebiso:
- Khetha iimveliso ezibonisa ngokucacileyo iintlobo zenkcubeko ephilayo kwileyibhile kwaye uthintele ezo zineswekile, izongezo okanye ezifakwe kwipasteurized.
- Enye imithombo eyahlukeneyo yeprobiotics Ngeveki: i-yogurt, i-kefir, i-kombucha kunye nokunye ukutya okubilisiweyo ukwandisa ukuhlukahluka kwe-microbial.
- Yazisa oku kutya ngokuthe ngcembe Ukuba awuzange uzame ngaphambili, qala ngeemali ezincinci kwaye ngokuthe ngcembe wandise.
- Zidibanise nokutya okutyebileyo kwi-prebiotics njengeziqhamo, imifuno kunye neenkozo ezipheleleyo zokuphucula umphumo wazo emathunjini.
- Kuphephe ukufudumeza ukutya okubilisiweyo okanye ukukuxuba neviniga. ukuba ufuna ukugcina izityalo ziphila.
Iimpazamo eziqhelekileyo xa uthatha iiprobiotics kunye nendlela yokuziphepha
Enye yeempazamo eziqhelekileyo kukucinga ukuba nakuphi na ukutya okuvundisiweyo kuyiprobiotic. Ngokomzekelo, i-gherkins ekhethiweyo okanye i-pasteurized yoghurt ayinazo ii-microorganisms eziphilayo. Ngapha koko, isixa esincinci esifana netispuni alanelanga: Ukusebenza kweprobiotics kuxhomekeke kwidosi kunye nokuqhelekileyoKunconywa ukuba uwasebenzise yonke imihla kwaye ahluke phakathi kweentlobo ezahlukeneyo.
Kukwabalulekile ukujonga ileyibhile: Khetha iimveliso ezinezithako ezimbalwa, ngaphandle kwezongezo okanye iiswekile, kwaye ezichaza iintsholongwane zebhaktheriya.
Yeyiphi ifomathi engcono: yenziwe ekhaya okanye kwimizi-mveliso?
Iziselo ezenziwe ekhaya zinenzuzo yokungabi nazo izongezo okanye iinkqubo zoshishino, kodwa zifuna ixesha, ukhathalelo kunye nomonde ukwenza. Nangona kunjalo, iimveliso zevenkile enkulu zibonelela ngeempawu ezihlonipha ukuvutshelwa kwendalo, ukunqanda ukubola, kunye nokunqanda izithako ezingeyomfuneko, ukugcina iinkcubeko eziphilayo kunye nokubonelela ngomgangatho olungileyo. Undoqo kukuhlala ujonga iilebhile kwaye ukhethe iimveliso ezisebenza ngokwenene.
Ukubandakanya iziselo ze-probiotic ezifana neyogathi, i-kefir, kunye ne-kombucha kwindlela yakho yesiqhelo yenye yezona ndlela zilula kunye nezona zisebenzayo zokuxhasa impilo yamathumbu akho kwaye, ngokongeza, impilo yakho yonke. Ngamnye ubonelela ngeencasa ezizodwa, ukwakheka, kunye neeprofayili zemicrobial. Ukutshintshana kunye nokudibanisa kunye nokutya okutyebileyo kwiziqhamo, imifuno, kunye nemifuno kukhuthaza i-microbiome eyomeleleyo kunye neyohlukeneyo, eyona nto iphambili ekugayweni kakuhle, amajoni omzimba anamandla, kunye namandla amaninzi okuthatha imini.