Zvokudya zvakaviriswa zvikafu zvakaviriswa zvinongowedzera hutano kubva mukuita. Kune chikafu chakaviriswa chakawanda kwazvo pasi pano, uye tsika yega yega ine yayo. Kubva kune zvigadzirwa zvemukaka kusvika kumazana emhando dzetofu zvigadzirwa. Zvinotendwa kuti ese anobatsira zvakanyanya kune yedu microflora uye muviri wese. Uye zvose nokuti mukuvirisa mumiriwo, zviyo, zvigadzirwa zvemukaka, probiotics inotanga kuumba. Probiotics inogona kuwanikwa mune lactic acid fermentation zvigadzirwa - sauerkraut, chingwa kvass, miso, kombucha, kefir. Probiotics inofambisa kugaya, inosimbisa isu pachedu microflora, inouraya mabhakitiriya anokonzera zvirwere mukati medu, uye anogadzirisa kushanda kwematumbo.
Ndezvipi zvinonyanya kufarirwa uye zvine hutano zvikafu zvakaviriswa?
Kefir
Kefir ndiyo inonyanya kuzivikanwa uye inotengeka yakaviriswa chigadzirwa. Yakagadzirirwa kwete chete kubva mumukaka wemhou, asiwo kubva kune imwe neimwe nerubatsiro rwekefir sourdough. Kefir yakapfuma muvhitamini B12 uye K2, magnesium, calcium, biotin, folate, uye probiotics. Hazvisi pasina kuti vacheche vanopiwa kefir kana dumbu ravo richirwadza - kefir inofambisa kudya uye inobvisa kusagadzikana mumatumbo.
Yogurt
- Chimwe chigadzirwa chakaviriswa chinotengwa. Yoghurt yakakodzera ine huwandu hukuru hweprobiotics uye antioxidants, pamwe nepamusoro-mhando mapuroteni. Iyo yogati ine hutano inogadzirwa kumba, uye haudi mugadziri weyoghuti kuti aigadzire. Ingounza mukaka kumota, sanganisa ne yogurt uye uende kwemaawa 6-8 munzvimbo inodziya. Kunyangwe iwe ukasawana iyo yogati yezviroto zvako ipapo, usaore moyo uye edza zvakare!
Kombucha (kombucha)
Hongu, hongu, chinwiwa chekombucha chemazuva ano ndiyo imwe kombucha iyo vanambuya vedu vakakurira muhari pahwindo. - chinwiwa chine hutano zvakanyanya, kunyanya kana chakagadzirwa newe, uye chisina kutengwa muchitoro. Kombucha inowanikwa nekuvirisa tii neshuga kana huchi nekubatanidzwa kwekombucha. Iko kusanganiswa kweshuga uye tei inoshanduka kuita seti yezvinhu zvinobatsira: B mavhitaminzi, enzymes, prebiotics, inobatsira acids. Kombucha inogadzirisa mazinga ehuga, inoderedza kudya, inochenesa muviri uye inotsigira hutachiona. Kana iwe ukatenga kombucha muchitoro, ita shuwa kuti bhodhoro rinoti harina kusvibiswa uye harina kusefa - iyi kombucha ichaunza mabhenefiti akawanda kumuviri wako.
Sauerkraut
Chigadzirwa chekare cheRussia chakaviriswa is sauerkraut. Yakapfuma mu fiber, mavitamini A, B, C uye K, iron, calcium uye magnesium. Sauerkraut inorwisa kuzvimba, inovandudza metabolism, inosimbisa mapfupa uye inoderedza cholesterol. Uye sauerkraut inonaka zvakare! Inogona kudyiwa nemiriwo yakakangwa, chizi, kana kungoita chikafu chine utano.
Makaroti ane munyu
Kushamisika? Zvinoitika kuti pickles inowanikwawo mukuvirisa! Mavhitamini, zvicherwa, antioxidants uye anobatsira mabhakitiriya ari chaizvo mune yega yega. Imwe cucumber ine 18% yehuwandu hwezuva nezuva hwevhitamini K isingawanzoitiki. Mapikicha anonyanya kukosha anotorwa ari oga. Tarisa zvidyo zvinonaka nemagaka.
Tempe
Tempeh inogadzirwawo kubva kudovi soyabhinzi, inonzi tempeh. Tempeh inoita kunge tofu. Iine B mavhitaminzi, akawanda emiriwo mapuroteni, nekuda kweiyo tempeh inova chigadzirwa chakanakira vegan vatambi. Sechigadzirwa chakaviriswa, inovandudza kugaya uye inovandudza intestinal microflora.
Miso
soya paste inogadzirwa nesoya beans yakaviriswa. Miso inobatsira kurwisa shanduko dzine chekuita nezera mumuviri, inosimbisa immune system, inodzivirira kukura kwekenza masero uye inoporesa tsinga. Nzira iri nyore ndeyekutenga miso muchitoro woidya nechingwa kana masaradhi emuriwo - inonaka kwazvo!
Unpasteurized cheese
Chizi chizi chizi chinogadzirwa nemukaka mbishi usina kubikwa. Kana yakaviriswa muchizi yakadaro, anobatsira acids, mapuroteni anoumbwa uye ma enzymes anochengetedzwa anovandudza kugaya. Probiotics inosimbisa tsinga uye immune system, inoparadza mabhakitiriya anokuvadza mumatumbo uye anokurudzira detoxification. Cheese mhenyu haiwanikwe musupermarket, asi unogona kuzvibika wega. Zvinonyatsoenderana nerupo rwekushandira yemiriwo saladhi.