Utachiona, hwakanaka nehwakaipa, hunogara muura hwedu. Kuchengeta mwero wezvirimwa zvipenyu izvi kwakakosha kupfuura zvazvingaite. Probiotics ("mabhakitiriya akanaka") anobatsira kugaya, asi tsvakiridzo ichangoburwa inoratidza kuti yakakosha kune hutano hwekudzivirira uye kunyangwe hutano hwepfungwa. Kana iwe uchinzwa wakaneta pasina chikonzero chakajeka, probiotics inogona kubatsira.
Asi iwe unowana sei maprobiotics kubva kune vegan kudya? Mushure mezvose, kana zvigadzirwa zvemhuka zvese zvinorambidzwa, kudya kunonetsa kuenzana. Kana iwe usingadye dairy-based yoghurt, unogona kugadzira yako yega yega isiri-mukaka yogati. Semuenzaniso, coconut mukaka yoghurts ari kuve akakurumbira kupfuura kunyange soy-based yogurts.
Miriwo yakasanganiswa
Nechinyakare, miriwo yakabikwa mu brine inorehwa, asi chero miriwo yakakanyiwa nemunyu uye zvinonhuwira ichave yakanakisa sosi yeprobiotics. Muenzaniso ndeweKorea kimchi. Gara uchiyeuka kuti miriwo yakaviriswa yakakwira mune sodium.
Tea howa
Chinwiwa ichi chine tii nhema, shuga, mbiriso uye… probiotics. Unogona kuzvitenga kuchitoro kana kukura iwe pachako. Muchigadzirwa chakatengwa, tsvaga chiratidzo chekuti inoedzwa kusavapo kwebhakitiriya "yakaipa".
Yakaviriswa soy zvigadzirwa
Vazhinji venyu makanzwa nezve miso uye tempeh. Nekuti akawanda masosi evhitamini B12 anobva kumhuka, mavegan kazhinji haawane zvakakwana. Tempeh, yakanakisa inotsiva tofu, zvakare inovimbika sosi yevhitamini B12.