Ngaba ufuna ukuphucula ukwetyisa kwakho? Ukuthatha iiprobiotic zendalo kunokukunceda ufezekise oku kuba kuyaqwalaselwa buyisela ibhalansi yebhaktiriya emathunjini.
Fumanisa ukuba zeziphi ezinye izibonelelo ezinikezelwe kwezi zinto kuthethwa ngazo ngokubanzi malunga neentsholongwane, ngokunjalo ukutya onokuzongeza ngokwendalo ekutyeni kwakho.
Zithini iiprobiotic?
Ukuchaza ukuba zithini iiprobiotic, ubukho beentsholongwane ezilungileyo nezimbi kwindalo sisiqalo esihle. Iiprobiotic zeqela lokuqala. Imalunga Amagciwane aluncedo ahlala emzimbeni kwaye baya kudlala indima ebalulekileyo kwimpilo ngokubanzi.
Iiprobiotic zinciphisa inani leebhaktheriya ezimbi. Ngele ndlela, ukunceda ukugcina ukulinganisela okusempilweni kwamanqanaba ebacteria emathunjini. Ukongeza, ezi bhaktiriya kunye negwele zinxulunyaniswa nezinye izibonelelo zempilo. Abanye abantu babasa:
- Phatha urhudo, ukuqhina, kunye negesi. Zisoloko zisetyenziswa kunye kunye namayeza okulwa neziphumo ebezingalindelekanga ekusebenzeni kwesiqhelo emathunjini.
- Nyanga iimpawu zesilonda esibuhlungu okanye isifo sesisu
- Yomeleza amajoni omzimba
- Nciphisa ukunganyamezelani kwelactose
- Khusela imingxunya
- Ukuphucula ukusebenza kwengqondo
- Khusela uxabana
- Khusela ngokuchasene nosulelo lwebacteria
- Uxinzelelo lwegazi olusezantsi
- I-cholesterol engaphantsi
- Nciphisa iimpawu zeczema okanye ukhwekhwe
- Nciphisa iimpawu zesifo esingapheliyo sokudinwa
- Ukukhuthaza impilo jikelele
Ngaba ziyafana nee-prebiotic
Hayi, kwaye kuyimfuneko ukuba ungabhidanisi kunye prebiotic. Ngokungafaniyo neeprobiotic, ii-prebiotic azigcini iibhaktiriya eziphilayo. Endaweni yoko, kukutya okwenziwa prebiotic kukubonelela ngothotho lwezithako kwiibhaktheriya ezilungileyo esele zikhona emathunjini akho ukuze zikhule. I-Asparagus, i-oats, kunye nemidumba kukutya okungaphambi kokutya.
Ngaba bayasebenza?
Baninzi abantu abathi banamava okuphucula impilo yabo (ngakumbi kwithumbu lesisu) emva kokuthatha iiprobiotic. Kodwa kukwakho nenani eliphezulu labaphandi abathi, ngaphandle kokuqonda izibonelelo ezithile, bakholelwe oko Izifundo ezingaphezulu zisafuneka ngokunxulumene nazo zonke izibonelelo ezinxulumene nazo. Kwelinye icala, kubalulekile ukuba uqaphele ukuba zininzi iintlobo zeeprobiotic. Iziphumo zalo emzimbeni zahlukile ngokuxhomekeke kuhlobo lweprobiotic ekuthethwa ngayo.
Uyifumana njani iprobiotic yendalo
Unokufumana iiprobiotic ngokutya okunesonka. Iijogt ngowona mthombo uthandwayo weeprobiotic zendalo. Bayacetyiswa ukuba bomeleze amathambo. Kwaye iinguqu ezinamafutha asezantsi kunye neswekile ephantsi zihlala zibandakanywa kwizicwangciso zokunciphisa umzimba, ngakumbi isidlo sasemini okanye isidlo.
Kodwa ngelixa yeyona nto ifikelelekayo, iyogathi ayisiyiyo kuphela iprobiotic yokutya. Kukho nezinye izinto ezilungileyo imithombo yeeprobiotic kwisidlo sakho ekufanele ukuba uyiqwalasele:
- KefirKuthathwa njengeyona mithombo ilungileyo yeeprobiotic, i-kefir sisiselo sobisi esinegwele esivela eCaucasus. Ilungiselelwe ngokudibanisa amaqhuqhuva e-kefir kubisi lweenkomo okanye lweebhokhwe. Ihlala inyamezelwa kakuhle ngabantu abanokunganyamezelani kwe-lactose, kodwa ukuba ufuna ukwenza ngaphandle kobisi, ezinye iindlela ezinje nge-kefir yamanzi kufanelekile ukubalaselisa. Ungayilungiselela ngokwakho ekhaya okanye uthenge i-kefir esele ilungile kwivenkile.
- Sauerkraut: Yiklabishi ebilisiweyo. I-kimchi yaseKorea yenye yokutya okulungiselelwe kunye nokutya (phakathi kweminye imifuno).
- Miso: Yipasta yaseJapan eyenziwe ngeentlobo ngeentlobo zokutya okuziinkozo. Inxulunyaniswa nezibonelelo ezibalulekileyo zempilo, isetyenziswa ikakhulu kwisuphu yemiso.
- Iitshizi ezithile: Mozzarella, cheddar, cottage, gouda ... Ngaphandle kwezibonelelo zayo, itshizi kufuneka ihlale ityiwa ngokumodareyitha.
- Iicumba ezivunyiweyo: Ukuvelisa isiphumo seprobiotic, kufuneka ukuba zenziwe ngaphandle kweviniga.
- tempeh: Yinto eqhelekileyo yesoya eIndonesia. Kwilizwe liphela sele ikukutya okuxabiseke kakhulu ngenxa yokutyeba kwayo kwiprotein, ngakumbi ngabantu abalandela ukutya kwemifuno.
- Iijusi ezithile
Imiphumela
Iiprobiotic zinokuba neziphumo ebezingalindelekanga, zihlala zincinci. Ngamanye amaxesha banokuvelisa irhasi encinci kunye nokudumba. Ukuba bayakuchaphazela ngale ndlela, zama ukunciphisa izixa.
Malunga nezongezelelo zeprobiotic
Zininzi iindlela zokufumana iprobiotic ngokutya, kodwa Kuyenzeka ukuba ubonelele ngeprobiotic emzimbeni ngokutya. Kwi-capsule, powder, okanye ifom ye-liquid, izongezelelo zenza ukuba iiprobiotic zifumaneke ngakumbi. Nangona kunjalo, azikho kwinqanaba elifanayo lesondlo njengokutya kweprobiotic.
Okokugqibela, njengezincedisi ezininzi, ukuzithatha kunokuba kungakhuselekanga kuwe. Ngaphambi kokuba uqale ukuthatha iprobiotic okanye ukongezwa kwalo naluphi na uhlobo, kuyacetyiswa ukuba ubonane nogqirha, ngakumbi kwimeko yabasetyhini abakhulelweyo okanye abancancisayo.