Zvokudya Zvitsva kana Zvokuviriswa Zvinokurudzira Kugadzira Zvokudya
Nzira yako yekudya inobata zvakasiyana-siyana zve "mabhakitiriya" akanaka uye mbiriso zvinobatsira pakugadzira nekudzivirira "mabhakitiriya" akaipa kana mbiriso kubva pakukonzera kukuvadza. Tinotaurira ma microorganisms se probiotics .
Iwe unogona kutsigira maruva ane utano hwehupenyu hwako hwekudya nekutora-----anti-probiotic supplement iyo iri nyore kushandisa uye nyore nyore inowanikwa mune dzakawanda zvinotengeswa zvinodhaka.
Asi mapiritsi haasi iyo chete nzira yekuwana maprobiotics mukudya kwako. Pane zvakawanda zvezvitsva uye zvinoviriswa zvekudya zvine high probiotic kukosha uye zvokudya zve prebiotic zvine fructooligosaccharides (FOS) inozivikanwa kukurudzira probiotic kukura.
Heino gumi iwe unofanira kuziva nezve:
1 - Yogurt
Yogurt ingangodaro inonyanya kuzivikanwa yekudya inonzi probiotics asi inobatsirawo zvimwe zvikonzero zvakawanda. Icho chinhu chakanakisisa chinokonzera calcium, protein, uye potasium uye inopa chinoshamisa mapfumbamwe emapurotini pamashizha matanhatu ari kushumira.
Zvichienderana nechigadzirwa chacho, yogurt inogona kuva chero ipi zvayo kubva pamabhiriyoni 90 kusvika ku 150 biliyoni CFU (colony forming units) yeprobiotics per gramu.
2 - Sauerkraut
Sauerkraut ndiyo inonyanya kunakirwa yemaprobioti, fiber, manganese, potasium, iron, calcium, uye vitamini C. Pamuviri wepamusoro, inowanzova yakakwirira mu sodium, saka haingasarudzi rakanakisisa kana iwe uri pasi -madium kudya .
Sezvakaita mishonga inonzi probiotikiti, kuiswa kwebhakitiriya ye-lactobacillus mu sauerkraut kunogona kusvika kusvika kune imwe trillion CFU per gram.
3 - Miso
Miso inenge yakagadzirwa kubva kune yakasvibira uye inoshandiswa mumhando dzakawanda dzekuJapan neAsia zvokudya. Miso yakakwirira musimbi uye B-yakaoma mavitamini asi inewo sodium yakawanda, saka zvingave zvisina kunaka kana iwe uchichera munyu.
Sezvakaita sauerkraut, nzira yekuvirisa inoumba bhakitiriya-yakawanda mamiriro ezvinhu miso, kushandura kune zvisingasviki mabhiriyoni 100 CFU yeprobiotics per gramu.
4 - Kefir
Kefir inowanzogadzirwa kubva mumukaka wakabikwa, naizvozvo yakafanana ne yogurt uye yakaenzana yakazara mu calcium uye mapuroteni. Kefir inogonawo kugadzirwa kubva mumukaka wembudzi nembudzi uye inowanzosimudzirwa sehupenyu huri nani uye hune simba hwe yogurt.
Kunyange zvazvo ruzivo rwemaprobioti runogona kusiyana, huwandu hunoshandiswa nehufumi hwemhepo huchava nehuwandu hunopfuura mabhiriyoni makumi manomwe eCFU yebhakitiriya ye lactobacillus per gram.
5 - Kimchi
Kimchi, chiKorea chidimbu chenyika, chinonyanya kugadzirwa nekaviriswa kabichi uye ine zvinoshamisa uye zvinonaka uye tangy zvinonaka. Kimchi ndiyo inonyanya kunakirwa yemishonga inonzi probiotics asi inowedzerawo mufiber, vitamin A, vitamini C, calcium, uye marudzi e antioxidants anowanzowanika mumiti yemupulisa .
Kubva pane maonero ekurapa maitiro, tarisira kuti imwe yeCFU pa gramu se sauerkraut.
6 - Tempeh
Tempeh inogadzirwa kubva muhari yakabikwa uye yakabikwa. Iine chikafu chinonaka chinonaka uye chinoshandiswa mumiti yakawanda yemidziyo uye vegan. Kunze kwehuwandu hwaro hweprobiotic, tempeh inonyanya kugadziriswa kwe calcium, magnesium, potasium, uye manganese. Semaitiro anonzi probiotikiti, tempeh inopa makirogiramu gumi nemaviri eCFU emapurobioti pamagiramu.
7 - Kombucha
Kombucha inotapira yakaviriswa tsvina yakasviba iyo inosanganisira mbiriso uye mabhakitiriya. Yakatangira kuChina uye ine tambo yakawanda yakawanda iyo vakawanda vanowana inonakidza. Iyo yekuvirisa yakagadzikana inokonzerwa nehutano hwehutano hwepamusoro uye inokonzera kuumbwa kwenjenya gelatinous yakakwirira pane inozivikanwa seCOBOBY (symbiotic tsika yebhakitiriya uye mbiriso).
Mukurumbira weprobiotic value, kombucha ine inenge 10 mabhiriyoni CFU per gram. Kunyange zvazvo iine hutano, kombucha inogona kunge isiri iyo inonzi probiotic chitubu chevanhu vari kurwisana neCastida mbiriso tsvina.
8 - Artichokes
Artichokes haisi maprobiotic pane imwe chete asi inogona kukurudzira maruva emimba sechikamu chekushandisa maitiro ekurapa. Artichokes akafuma mu prebiotic FOS iyo mabhakitiriya ekudya inofanira kukura. Uyezve, dzakakwirira mu magnesium, potasium, vitamini C, uye manganese.
Mukuwedzera pakuve nepfuma mune fiber fiber, artichokes ine kemukari inozivikanwa se cynarin iyo inoita kuti bhinzi ribudise mukati mechiropa uye, zvakare, rinokonzera cholesterol kubva mumuviri.
9 - Bhanana
Bhanana inowedzerawo mu-prebiotic FOS uye ine pectin uye starch ine simba iyo inowedzera kubatsira mukudya. Mukuwedzera, iyo inokosha inokosha yemhangura, manganese, potasium, vitamini C, uye vitamini B-6.
Bhanana inoratidzika pasi pasi peglycemic index (GI) uye iri pedyo nemafuta. Kubva pane maonero ezvokudya, bhananisi inongova inenge zana makorikori uye inowanzobatwa nemvura nemakhahydrates.
10 - Aspagi
Asparagus inowedzera mukudya fiber, kusanganisira prebiotic FOS inokurudzira probiotic kukura. Asparagus inowedzerawo munenge mavhitamini uye mineral yose inofungidzirwa apo iri yakanyanya kuderera mumakori.
Kana paine chidiki chinokonzera kudya katsvuku, ndeyokuti ine sulfurous compound inonzi mercaptan iyo, iyo yakaputsika pasi panguva yekudya, inopa urinha unhu hunhu hwemafuta.
> Kwakabva:
> Yenzangariro yezvekurima: Dhipatimendi rekuAmerica reU.S "USDA Food Composition Databases." Washington, DC; yakarongwa muna May 2016.