Ukutya okuyiprobiotic okunempilo kakhulu

Umxholo

• 1. iyogathi
• 2. Kefir
• 3. I-Sauerkraut
• 4. Tempeh
• 5. UKimchi
• 6. UMiso
• 7. Kombucha
• 8. Iikiki
• 9. Ibhotolo Yesintu
• 10. Natto
• 11. Ezinye iintlobo zeshizi
• Ukutya kweProbiotic kuyimpilo entle

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Iiprobiotic zihlala ziintsholongwane ezinezibonelelo zempilo xa zisetyenziswa ().

Iiprobiotic-ezihlala ziluncedo kubhaktiriya- zibonelela ngazo zonke iintlobo zezibonelelo ezinamandla zomzimba kunye nengqondo.

Banokuphucula impilo yokugaya ukutya, banciphise uxinzelelo kwaye bakhuthaze impilo yentliziyo (,,).

Obunye ubungqina bucebisa ukuba banokukunika nolusu olujongeka ngcono ().

Ukufumana iiprobiotic kwizongezo kuyathandwa, kodwa unokuzifumana nasekutyeni okunotyiweyo.

Nalu uluhlu lwezinto ezili-11 zokutya okuneprobiotic eziphilileyo.

1. iyogathi

I-yogurt yenye yemithombo elungileyo yeeprobiotiki, ezinentsholongwane enobungane enokuphucula impilo yakho.

Yenziwe ngobisi oluvunyiweyo ziintsholongwane ezinobungane, ngakumbi iintsholongwane ze-lactic acid kunye ne-bifidobacteria (6).

Ukutya iyogathi kunxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya ukuphucula impilo yethambo. Kuyanceda nabantu abanexinzelelo oluphezulu lwegazi (,).

Kubantwana, iyogathi inokunceda ekunciphiseni urhudo olubangelwa zintsholongwane. Inokukunceda ukukhulula iimpawu zesifo sengqondo sesibindi (IBS) (,,).

Ukongeza, iyogathi inokulungela abantu abane-lactose. Kungenxa yokuba ibacteria iguqula enye ye-lactose ibe yi-lactic acid, yiyo loo nto iyogurt incasa ubumuncu.

Nangona kunjalo, gcinani engqondweni ukuba ayizizo zonke iyogathi eziqulethe iiprobiotic eziphilayo. Kwezinye iimeko, iibhaktheriya eziphilayo ziye zabulawa ngexesha lokucutshungulwa.

Ngesi sizathu, qiniseka ukuba ukhetha iyogathi kunye neenkcubeko ezisebenzayo okanye eziphilayo.

Qiniseka ukuba uhlala ufunda ilebhile kwiyogathi ngaphambi kokuba uyithenge. Nokuba ibhalwe i-fat-fat okanye i-fat-free, inokuthi ilayishwe ngamanani aphezulu eswekile.

Isishwankathelo
I-yogurt yeprobiotic inxulunyaniswa nenani le
izibonelelo zempilo kwaye zinokuba zilungele abantu abane-lactose. Yenza
Qiniseka ukuba ukhetha iyogathi enenkcubeko esebenzayo okanye ephilayo.

2. Kefir

I-Kefir sisiselo sobisi esinegwele. Yenziwe ngokongeza iinkozo ze-kefir kubisi lweenkomo okanye lweebhokhwe.

Iinkozo ze-Kefir azizizo iinkozo ze-cereal, kodwa inkcubeko ye-lactic acid bacteria kunye nemvubelo ejongeka ngathi yikholifulawa.

Igama elithi kefir kuthiwa livela kwigama lesiTurkey iqhosha, Oko kukuthi "ukuziva kamnandi" emva kokutya ().

Ewe, i-kefir idityaniswe nezibonelelo ezahlukeneyo zempilo.

Ingayiphucula impilo yethambo, incede kwiingxaki ezithile zokugaya nokukhusela kwizifo (,,).

Nangona i-yogurt mhlawumbi iyona nto iyaziwayo yokutya kwe-probiotic kwi-Western diet, i-kefir iyona mthombo ongcono. I-Kefir iqulethe iintlobo ezininzi zeentsholongwane ezinobungane kunye nemvubelo, okwenza i-probiotic ().

Njengeyogathi, i-kefir ngokubanzi iyanyamezelwa ngabantu abanganyamezelani ne-lactose ().

Isishwankathelo
I-Kefir sisiselo sobisi esinegwele. Yi
Umthombo ongcono weprobiotic kuneyogathi, kunye nabantu abane-lactose
uhlala usela i-kefir ngaphandle kwengxaki.

3. I-Sauerkraut

I-Sauerkraut iklabishi ecoliweyo ecoliweyo evundiswe yi-lactic acid bacteria.

Kokunye kokutya kwendabuko okudala kwaye kuyathandwa kumazwe amaninzi, ngakumbi eYurophu.

I-Sauerkraut ihlala isetyenziswa ngaphezulu kweesoseji okanye njengesitya esecaleni. Inencasa emuncu, enetyiwa kwaye ingagcinwa kangangeenyanga kwisitya esingangeni moya.

Ukongeza kwiimpawu zayo zeprobiotic, i-sauerkraut ityebile kwifayibha kunye neevithamini C, B kunye no-K. Ikwakhona nesodiyam eninzi kwaye iqulethe i-iron kunye ne-manganese ().

I-Sauerkraut iqulethe ii-antioxidants lutein kunye ne-zeaxanthin, ezibalulekileyo kwimpilo yamehlo ().

Qiniseka ukuba ukhetha i-sauerkraut engaxutywanga, njengoko i-pasteurization ibulala iintsholongwane eziphilayo kunye nezisebenzayo. Unokufumana iintlobo eziluhlaza ze-sauerkraut kwi-intanethi.

Isishwankathelo
I-Sauerkraut isikiwe kakuhle, iklabishi ebilayo.
Ityebile iivithamini, iiminerali kunye nee-antioxidants. Qiniseka ukuba ukhetha
Iimpawu ezingasetyenziswanga eziqulethe iibhaktheriya eziphilayo.

4. Tempeh

I-Tempeh yimveliso yeembotyi zesoya. Yenza i-patty eqinileyo ene-flavour echazwa njenge-nutty, yomhlaba okanye efana ne-mushroom.

I-Tempeh ivela e-Indonesia kodwa sele ithandwa kwihlabathi liphela njengendawo ephezulu yokutya inyama.

Inkqubo yokuvumba ineziphumo ezithile ezothusayo kwiprofayili yesondlo.

Iimbotyi zesoya zihlala ziphezulu kwi-phytic acid, indawo yezityalo ethintela ukufunxwa kwezimbiwa njenge-iron kunye ne-zinc.

Nangona kunjalo, ukubila kunciphisa isixa se-phytic acid, enokuthi inyuse inani leeminerali umzimba wakho okwaziyo ukufunxa kwi-tempeh (19, 20).

Ukuvumba kukwavelisa ivithamini B12, isinongo esingenayo iisoya (21,,).

I-Vitamin B12 ifumaneka ikakhulu kukutya kwezilwanyana, njengenyama, intlanzi, ubisi kunye namaqanda ().

Oku kwenza i-tempeh ibe lukhetho olukhulu kwabo batya imifuno kunye naye nabani na ojonge ukongeza iprobiotic yesondlo kukutya kwabo.

Isishwankathelo
I-Tempeh yimveliso yeembotyi zesoya
isebenza njengendawo edumileyo, eneeprotein ephezulu yenyama. Iqulethe isidima
ubungakanani bevithamini B12, isondlo esifumaneka ikakhulu kwiimveliso zezilwanyana.

5. UKimchi

I-Kimchi sisitya secala saseKorea esibilileyo nesinongwe.

Ikhaphetshu idla ngokuba sesona sithako, kodwa inokwenziwa kweminye imifuno.

UKimchi unencasa ngokudibanisa isinongo, esifana nepepile ebomvu, igalikhi, ijinja, iscallion kunye netyuwa.

I-Kimchi iqulethe iibhaktheriya ze-lactic acid Lactobacillus kimchii, kunye nezinye iintsholongwane ze-lactic acid ezinokunceda impilo yokugaya ukutya (,).

I-Kimchi eyenziwe ngekhaphetshu iphezulu kwiivithamini kunye neeminerals, kubandakanya ivithamin K, riboflavin (vitamin B2) kunye nentsimbi. Fumana i-kimchi kwi-intanethi.

Isishwankathelo
I-Kimchi sisitya secala saseKorea esiqholiweyo, ngesiqhelo
yenziwe kwiklabishi ebilisiweyo. Iibhakteria zayo ze-lactic acid zinokufumana ukutya kakuhle
impilo.

6. UMiso

UMiso lixesha laseJapan.

Yenziwe ngokwesiko ngokubilisa iimbotyi zesoya ngetyuwa kunye nohlobo lwefungus ekuthiwa yikoji.

IMiso inokwenziwa ngokudibanisa iimbotyi zesoya kunye nezinye izithako, ezifana nerhasi, irayisi nerye.

Olu qweqwe luhlala lusetyenziswa kwisuphu yemiso, ukutya okuthandwayo kwasekuseni eJapan. UMiso uhlala enetyiwa. Ungayithenga ngeendlela ezininzi, ezinje ngemhlophe, mthubi, bomvu, mdaka.

UMiso ngumthombo olungileyo weprotein kunye nefayibha. Iphezulu kwiivithamini ezahlukeneyo, iiminerali kunye nezityalo, kubandakanya ivithamin K, manganese kunye nobhedu.

UMiso unxulunyaniswe nezinye izibonelelo zezempilo.

Olunye uphononongo luxele ukuba ukusetyenziswa kwesuphu ye-miso rhoqo kunxulunyaniswa nomngcipheko omncinci womhlaza webele kubafazi baseJapan abaneminyaka ephakathi ().

Olunye uphononongo lufumanise ukuba abasetyhini abatya isuphu eninzi ye-miso babenomngcipheko omncinci wokubetha ().

Isishwankathelo
UMiso sisincumisi seembotyi zesoya kunye nesilumkiso
isinongo esidumileyo saseJapan. Ityebile kwizondlo ezininzi ezibalulekileyo kwaye inokwenzeka
ukunciphisa umngcipheko womhlaza kunye nokufa icala, ngakumbi kwabasetyhini.

7. Kombucha

I-Kombucha sisiselo esimnyama esimnyama okanye seti eluhlaza.

Le iti ithandwayo ivundiswa yikholoni yobuhlobo yentsholongwane kunye negwele. Ityiwa kwiindawo ezininzi zehlabathi, ngakumbi iAsia. Ungayithenga nakwi-Intanethi.

I-intanethi igcwele amabango malunga neziphumo ezinokubakho kwezempilo ze-kombucha.

Nangona kunjalo, ubungqina obuphezulu obuphezulu kwikombucha abukho.

Izifundo ezikhoyo zizilwanyana kunye novavanyo lweetyhubhu, kwaye iziphumo azinakusebenza ebantwini (29).

Nangona kunjalo, ngenxa yokuba i-kombucha igalelwe ibhaktiriya kunye nemvubelo, inokuba inezibonelelo zezempilo ezinxulumene nepropathiotic.

Isishwankathelo
I-Kombucha sisiselo esinetiweyo seti. Yi
ibango ukuba uluhlu olubanzi lwezibonelelo zezempilo, kodwa uphando olongezelelweyo luyafuneka.

8. Iikiki

I-Pickles (ekwabizwa ngokuba ziigherkins) ziikomkomere ezivunwe kwisisombululo setyuwa namanzi.

Bashiyeke ukuba babile kangangexesha elithile, besebenzisa ibacteria ye-lactic acid ngokwendalo. Le nkqubo ibenza bumuncu.

Iikhukhamba ezi-Pickled zingumthombo omkhulu webhakteria enempilo enokuthi iphucule impilo yokugaya ukutya.

Ziphantsi kweekhalori kunye nomthombo olungileyo wevithamini K, isondlo esibalulekileyo sokunqanda igazi.

Gcina ukhumbula ukuba ii-pickles zihlala ziphakamileyo kwi-sodium.

Kubalulekile ukuba uqaphele ukuba i-pickles eyenziwe ngeviniga ayinazo iiprobiotic eziphilayo.

Isishwankathelo
Iikhukhamba ziikhukhamba ezivunyiweyo ngaphakathi
amanzi anetyiwa kunye nokuvubela. Ziphantsi kweekhalori kwaye zinovithamini K.
Nangona kunjalo, iipikisi ezenziwe ngeviniga azinaziphumo zeprobiotic.

9. Ibhotolo Yesintu

Igama elithi buttermilk libhekisa kuluhlu lweziselo zobisi ezinxilisayo.

Nangona kunjalo, zimbini iintlobo eziphambili zebhotolo: ezesiko kunye nezenkcubeko.

Ibhotolo yamasiko yemveli lulwelo olushiyekileyo ekwenzeni ibhotolo. Le nguqulelo kuphela ineeprobiotic, kwaye ngamanye amaxesha ibizwa ngokuba yi "gogo's probiotic."

Ibhotolo yesiko ityiwa ikakhulu e-India, Nepal nase Pakistan.

Ibhotolo yebhotolo, efumaneka kwiivenkile ezinkulu zaseMelika, ngokubanzi ayinazo izibonelelo zeprobiotic.

I-Buttermilk iphantsi kunamafutha kunye neekhalori kodwa iqulethe iivithamini kunye neeminerali ezibalulekileyo, ezinje ngevithamini B12, riboflavin, calcium kunye nephosphorus.

Isishwankathelo
Ibhotolo yebhotolo yesintu lubisi olunotyiweyo
isiselo esityiwa ikakhulu eIndiya, Nepal nasePakistan. Ubisi lwebhotolo ekhulayo, ifunyenwe
Kwiivenkile ezinkulu zaseMelika, ayinazibonelelo zeprobiotic.

10. Natto

UNatto yenye imveliso yeembotyi zesoya, njenge tempeh kunye ne miso.

Iqulethe uhlobo lwebacteria olubizwa ngokuba Bacillus subtilis.

UNatto ngoyena ndoqo wamakhitshi aseJapan. Ihlala ixutywe nerayisi kwaye inikwe isidlo sakusasa.

Inephunga elahlukileyo, ubume obucekeceke kunye nencasa eyomeleleyo. UNatto ucebile ngeprotein kunye nevithamini K2, ebalulekileyo kwithambo nakwimpilo yentliziyo (,).

Isifundo kumadoda amadala aseJapan kufumanise ukuba ukusebenzisa i-natto rhoqo kunxulunyaniswa nobuninzi bamaminerali amathambo. Oku kubangelwa ngumxholo ophezulu we-vitamin K2 we-natto ().

Olunye uphononongo lubonisa ukuba i-natto inokunceda ekuthinteleni i-osteoporosis kubafazi (,).

Isishwankathelo
UNatto yimveliso yesoya ebilayo
ukutya okuqhelekileyo ekhitshini laseJapan. Inesixa esikhulu sevithamini K2, enokuthi
ukunceda ukukhusela i-osteoporosis kunye nokuhlaselwa kwentliziyo.

11. Ezinye iintlobo zeshizi

Nangona uninzi lweeshizi lubilile, oko akuthethi ukuba zonke ziqulethe iprobiotic.

Ke ngoko, kubalulekile ukuba ujonge iinkcubeko eziphilayo kunye nezisebenzayo kwiileyibhile zokutya.

Iibhaktheriya ezilungileyo zisinda kwinkqubo yokuguga kwezinye iitshizi, kubandakanya iGouda, mozzarella, cheddar kunye necottage cheese (,).

Isonka samasi sinesondlo kakhulu kwaye singumthombo olunge kakhulu weprotheni. Kukwacebile ngeevithamini kunye neeminerali ezibalulekileyo, kubandakanya ikhalsiyam, ivithamin B12, iphosphorus kunye neselenium ().

Ukusetyenziswa okuphakathi kweemveliso zobisi ezinje ngeshizi kunokunciphisa umngcipheko wesifo sentliziyo kunye ne-osteoporosis (,).

Isishwankathelo
Iindidi ezithile zeshizi kuphela-kubandakanya
i-cheddar, i-mozzarella kunye ne-gouda-iqulethe iiprobiotic. Itshizi isondlo kakhulu
kwaye unokufumana inzuzo yentliziyo kunye nethambo.

Ukutya kweProbiotic kuyimpilo entle

Zininzi ukutya okunempilo okunokutya.

Oku kubandakanya iintlobo ezininzi zeembotyi zesoya ezivunyiweyo, ubisi kunye nemifuno. I-11 kwezi zikhankanyiwe apha, kodwa zininzi ezingaphaya.

Ukuba awukwazi okanye awuzukutya nakuphi na oku kutya, unokuthatha isongezelelo seprobiotic.

Thenga izongezo zeprobiotic kwi-intanethi.

Iiprobiotic, kuzo zombini ukutya kunye nezongezo, zinokuba nefuthe elinamandla kwimpilo.