Ukudla okusha noma okuFulisiwe Okukhuthaza Ukutshala Kwezitshalo
Ipheshana lakho lokugaya lidlalela ukuhlukahluka kwamabhaktheriya "amahle" namasimu okusiza ekugayeni ngenkathi evimbela amabhaktheriya "amabi" noma imvubelo engabangela ukulimala. Sibhekisela kulawa ma microorganisms njengama- probiotics .
Ungakwazi ukusekela i-flora enempilo yegciwane lakho lokugaya ngokuthatha ama-probiotic amaningi okusetshenziselwa ukulula okulula okuwasebenzisa futhi okutholakala kalula ezitolo eziningi ezinkulu zezidakamizwa.
Kodwa amaphilisi akuyona yodwa indlela yokuthola ama-probiotics ekudleni kwakho. Kukhona ukudla okuningi nokuvuthayo okunenani eliphakeme le-probiotic kanye nokudla kwangaphambi kokubeletha okuqukethe i-flortooligosaccharides (i-FOS) eyaziwa ngokukhuthaza ukukhula kwama-probiotic.
Nakhu oku-10 kufanele wazi mayelana:
I-yogurt 1
I-yogurt cishe ingumthombo odla kakhulu wama-probiotics kodwa futhi inenzuzo kwezinye izizathu eziningi. Umthombo omuhle kakhulu we-calcium, amaprotheni, ne-potassium futhi unikeza amagremu ayisishiyagalolunye amaprotheni ama-ounce ayisithupha.
Kuye nge-brand, i-yogurt ingaqukatha noma yikuphi kusuka ku-90 billion kuya ku-150 billion CFU (ama-colony forming units) we-probiotics ngegramu.
2 - i-Sauerkraut
I-Sauerkraut iyinhlangano enhle kakhulu yama-probiotics, i-fibre, i-manganese, i-potassium, i-iron, i-calcium, ne-vitamin C. Ngaphansi kwe-downside, ivame ukuba phezulu kwi-sodium, ngakho-ke kungenzeka ukuthi akuyona into engcono kakhulu uma uphansi -kudla kokudla .
Njengomthombo we-probiotic, ukuhlushwa kwama-bacterium e-lactobacillus ku-sauerkraut kungafinyelela ngaphezu kwe-trillion CFU ngegramu ngayinye.
3 - Miso
I-Miso iyinhlanganisela eyenziwe nge-soy eqoshiwe futhi isetshenziselwa izinhlobo eziningi zokudla zaseJapane nase-Asia. I-Miso iphezulu kakhulu ensimbi futhi i-vitamins e-B eyinkimbinkimbi kodwa iqukethe ne-sodium eningi, ngakho-ke kungase kungabi kuhle uma unciphisa usawoti.
Njenge-sauerkraut, inqubo yokuvutshelwa idala imvelo ecebile ebhaktheriya ku-miso, ihumusha ku-CFU engaphansi kwezingu-100 zezigidi ze-probiotics ngegrama.
4 - i-Kefir
I-Kefir isetshenziselwa ubisi lwezinyosi, ngakho kufana ne-yogurt futhi i-calcium ne-protein ecebile. I-Kefir nayo ingenziwa futhi ubisi lwezimvu nezimbuzi futhi ivame ukugqugquzelwa njengenguqulo enempilo futhi enamandla kakhulu ye-yogurt.
Ngenkathi umthamo we-probiotics ungahluka, imikhiqizo ye-kefir eningi kakhulu ngeke ibe ne-CFU engaphansi kwezingu-70 ezigidigidi zamabhaktheriya ngegrama.
5 - Kimchi
UKimchi, isidlo sikazwelonke saseKorea, senziwa ngokuyinhloko ngeklabishi elivutshiwe futhi sinambitheka esiphundu futhi esiphundu. I-Kimchi iyimithombo emihle kakhulu yama-probiotics kodwa iphinde ibe ne-fiber, i-vitamin A, i-vitamin C, i-calcium, nezinhlobo zama-antioxidants ezitholakala emifino e- cruciferous .
Kusukela kumbono we-probiotic, lindela izinga elifanayo le-gram ngayinye njenge-sauerkraut.
6 - I-Tempeh
I-Tempe iyenziwe nge-soy ephekwe futhi eqoshiwe. It has flavor nutty okumnandi futhi isetshenziselwa izitsha eziningi zemifino kanye vegan. Ngaphandle kwe-probiotic value, i-tempeh iyimithombo enhle kakhulu ye-calcium, i-magnesium, i-potassium, ne-manganese. Njengomthombo we-probiotic, i-tempeh inikeza cishe ama-CFU ayizigidi eziyizinkulungwane ezingu-10 zama-probiotics ngegrama.
7 - Kombucha
I-Kombucha iyitayi elimnandi elivuthiwe elinomsoco eliqukethe kokubili imvubelo namabhaktheriya. Ivela e-China futhi inambitheke kancane kancane lapho abaningi bakuthola bekhangayo. Inqubo yokuvuthwa inamandla ngenxa yokuqukethwe ushukela ophezulu futhi ibangele ukwakheka koqweqwe oluqinile lwe-gelatinous eyaziwa ngokuthi i-SCOBY (isiko se-symbiotic of bacteria nemvubelo).
Ngokubaluleka kwe-probiotic, i-kombucha ine-CFU ayizigidi ezingu-10 ngegramu ngayinye. Ngenkathi iphilile, i-kombucha ingase ingabi umthombo omuhle we-probiotic kubantu ababhekene nesifo sofuba se-Candida.
8 - ama-Artichokes
I-Artichokes ayilona i-probiotic ngayinye kepha ingaqinisa imithi yamathunjini njengengxenye yokudla kwama-probiotic. I-Artichokes icebile kwi-FOS ye-prebiotic ukuthi amabhaktheriya okugaya kufanele aphumelele. Ngaphezu kwalokho, ziphakeme nge-magnesium, i-potassium, i-vitamin C, nama-manganese.
Ukwengeza ekubeni nocebile ku-fiber yokudla, ama-artichokes aqukethe i-compound eyaziwa ngokuthi i-cynarin eyandisa ukwenziwa kwe-bile esibindi, futhi ibuye ihlanganise ne-cholesterol emzimbeni.
9 - Ubhanana
Ubhanana ubuye bucebile ku-prebiotic FOS futhi buqukethe i-pectin nesitashi esingafuni ukuqhubeka nokusiza ukugaya. Ngaphezu kwalokho, ziwumthombo obalulekile wethusi, ama-manganese, i-potassium, i-vitamin C, ne-vitamin B-6.
Ubhanana bube bukhulu kakhulu kwinani le- glycemic (GI) futhi lingabi namanoni. Kusukela ekuboneni kokudla, ibhanana iqukethe cishe ama-calories angu-100 futhi inamanzi amaningi kanye nama-carbohydrate.
10 - I-Asparagus
I-Asparagus inomsoco ku-fiber yokudla, kuhlanganise ne-prebiotic FOS ekhuthaza ukukhula kwama-probiotic. I-Asparagus nayo iphezulu cishe cishe wonke amavithamini namaminerali angacabangeka ngenkathi ikhulu kakhulu ngamakholori.
Uma kukhona i-niggle encane yokudla i-asparagus, iwukuthi iqukethe i-mercaptan ebizwa ngokuthi i-sulfurous, okuyinto, uma ephukile ngesikhathi sokugaya, inikeza umchamo isiphunga elimnandi.
> Umthombo:
> Isevisi Yokucwaninga Ngezolimo: uMnyango Wezolimo wase-US. "USDA Ukubunjwa Kwama-database." Washington, DC; ibuyekezwe ngoMeyi 2016.