Mukati
Mabhakitiriya akanaka uye mabhakitiriya akaipa anogara mudumbu rako. Kuwedzeredza kwehutachiona hwakaipa ingozi yemukati mezvirimwa uye yeiyo muviri nekufamba kwenguva.
Chokwadi, mabhakitiriya ari kwakatangira pathologies zhinji. Zvokudya zveprobiotic zvinoita kuti zvikwanisike kudzokorora maruva emukati nekuda kwebhakitiriya akanaka.
Izvi hazvibatsire chete muchiyero chegadziriro yezvokudya, asiwo mune hutano hwakanaka. Tsvaga pano iyo 15 akanakisa epanyama probiotic.
Ma yogurts akanaka
Yogati ndiyo sosi yeprobiotiki iyo iri nyore kugadzira uye kuwana. Chigadzirwa chakapetwa chinotengeswa muzvitoro chinofanira kudzivirirwa sezvo chiine zvinochengetedza, zvinotapira uye kunyanya shuga yakawandisa.
Nzira yakanakisa ndeyekuita yako yogati yakagocha. Sarudza mukaka wakasvibirira uye kurira mhenyu mabhakitiriya tsika pasina kuwedzera shuga.
Iwe unogona, zvakadaro, uwane mamwe mabhureji eyogati ayo anofarira mapurobioti senge Danon brand.
Mushure mekuvira, iyo yogati inogarwa nebifidobacteria uye yakafuma muacicic acid. Kushandiswa kwaro kunovandudza hutano hwepfupa uye kunogadzirisa kukwirira kweropa.
Kana uine manyoka, kudya organic yogati ine lactobacillus casei inogona kukuporesa.
MaProbiotic ari mu yoghurt anozivikanwawo nekuda kwebhenefiti yavo yekufamba kwematumbo nekudzivirira gomarara rekoloni (1).
Yakaviriswa kefir mbeu
Kuvira kwembeu kefir kunogadzira mabhakitiriya akadai sa lactobacillus uye lactococcus.
Mbeu yakaviriswa kefir inoshanda zvakanyanya kana ichienzaniswa nemhedzisiro yekumedza iyo yogati yakagocha.
Kefir chirongwa cheprobiotic chakashandiswa kubvira kare. Panguva iyoyo, mukaka wembudzi, mhou kana ngamera waive wakakurumbira. Isu saka takadya yakawanda kefir nemukaka.
Nekudaro, iwe unogona kutsiva izvi zvigadzirwa zvemukaka nemuchero muto kana shuga mvura.
Kudya kefir kunokurudzira lactose kushivirira pamwe nekugaya kwakanaka.
Zvinoenderana nezviongororwa zvesainzi, mapurobioti mune ichi chinwiwa anodzivisa kuputika kwemapundu uye anoshanda pakurapa ganda rakaoma.
Kugadzirira ichi chinwiwa, wedzera 4 mashupuni e organic organic kefir mune 1 litre yemuto, mukaka kana shuga mvura. Rega musanganiswa uvirise husiku hwese nekunwa mushure mekusefa.
Iyo Kombucha
Kombucha chinotapira chinotapira chinwiwa nekuravira kushoma. Kugadzirira kwayo kunosanganisira kugadzira mapurobioti anobatsira pahutano hwako.
Kubva pane tii yakafuma mune caffeine, nzimbe shuga, acetic bacteria uye mbiriso (amai), iwe unenge uine aperitif ine yakasimba antimicrobial kugona uye inotsvedza mubatsiri.
Unofanira:
- 70 magamu ehuga
- 2 mashupuni yeti nhema
- 1 litre yemamineral mvura
- 1 amai stereki yekombucha kana scoby muChirungu
- 1 anti-inonamira casserole
- 1 kapu yehuni
- 1 chirongo che 3-4 litre chinzvimbo
- 1 colander
Kugadzirira kweKombucha
Ita shuwa yeku sterilize yako yekugadzirira michina pamberi (2).
- Bira 70 g yeshuga mu 1 litre yemvura wobva wawedzera mashupuni maviri etiyi nhema kwairi.
- Regai tii ikwire kwema15 maminetsi, simbisa uye wozorega ichitonhorera.
- Dururirai yakanyorova tii muhari uye wedzera mai shungu Kombucha kwairi.
- Kuchengetedza chinwiwa kubva muguruva nezvimwe zvinosvibisa, shandisa jira rakachena rakachengetedzwa nebhandi rerabha. Iyo yekuwachisa inofanira kuve yakajeka.
- Mushure memazuva gumi ekuzorora, bvisa shungu yemubereki pamusoro, kusefa musanganiswa unoguma wozvishandira. Unogona kuisa chakanwiwa chinwiwa mumabhodhoro.
- Zvakakosha kutora chirongo chakakura nekuti amai vanonetsa vanowedzera nekufamba kwenguva, vachisimudza nhanho yemusanganiswa pamusoro pemazuva.
Usachiisa mufiriji, zvikasadaro iyo mai strain yekombucha ichave isingashande.
Unogona kuwana kunetseka kwevabereki kuri kutengeswa paInternet.
Iwe unofanirwa kushandisa chete girazi zvinhu kugadzira kombucha.
Kukosha kwehutano
Kombucha inozivikanwa kurwisa Candida albicans. Inoenzanisa maruva emukati, inoderedza kubhururuka uye kubatika.
Izvo zvinobatsirawo kudzikisa kushushikana kwako, uye kushushikana. Iwe unotaridzika zvirinani munguva yechando nekudya Kombucha.
Yakabikwa magaka
Iwo mabhenefiti ezvigunwe zvakaviriswa akawanda (3). Vanobvumidza kuvakwazve kwako kwemukati mezvirimwa pamwe nekudzivirira kurwisa gomarara, kunyanya gomarara repazamu.
Makemikari anoviriswa anosimudzirawo immune system yako uye nekuvandudza hutano hwemwoyo.
Sauerkraut
MaProbiotic akawanikwa kubva kune yakaviriswa sauerkraut inodzivirira pakurwisa candidiasis uye eczema.
Iri kabichi rakachekwa pasi pekuvirisa rine lactic acid inobatsira mukuvandudzwa kwemukati mematumbo uye kuzvidzivirira kumatumbu emukati.
Sauerkraut ine mavitamini akawanda (A, C, B, E, K) uye zvicherwa (potasium, calcium, magnesium, phosphorus, iron, zinc).
Kugadzirira kwesauuerkraut kunoitwa ne lacto-Fermentation, ndiko kuti nekuwedzera saline mvura muhari ine miriwo kubva mubindu.
Spirulina
Spirulina inosimudzira kukura kwe bifidobacteria uye lactobacilli mumatumbu.
Izvi zvipuka zvinoshanda nemabhakitiriya akaipa akadai seCandida albicans - fungus inogona kukonzeresa kutapukira.
Spirulina, iyo alkalizing uye inopesana nekuzvimba-bhuruu-girini microalgae, ine antioxidants uye cholesterol-inodzora mapuroteni.
Iyo inorwisa kuneta, inowedzera simba rako uye inobatsira kurapa chirwere cheshuga, hypertension uye matambudziko emwoyo.
Iwe unogona kudya spirulina muma yogurts ako, masaradhi kana zvimwe zvekudya pamwero weimwe kusvika maviri maaspuni (3 kusvika 6 g) pazuva.
Uye Miso
Miso ibwe rakaviriswa rinoshandiswa muchiJapanese chikafu. Iyo inouya kubva mukuvira kwesoya, mupunga uye bhari.
Muto wakagadzirwa kubva kuchikafu chakaviriswa unozivikanwa nekukwanisa kwawo kudzikisa njodzi yekenza yemazamu mumadzimai eJapan.
Zvinoenderana neongororo yeAmerica, mapurobioti ari muMiso anobatsira kubata chirwere cheCrohn.
Uku kugadzirira kwekugadzirira kunoderedzawo njodzi yekurohwa mumadzimai (4).
The Kimchi
Kimchi mhedzisiro ye lacto kuvirisa kwemiriwo. Izvi zvinowanzo kuve zvinonaka zveKorea dhishi zvinogadzira maprobiotic ayo anobatsira kune hutano.
Vanamazvikokota vekurapa vanokurudzira Kimchi kuvandudza hutano hwekugaya uye kudzivirira chirwere chinorwadza ura.
Unofanira:
- 1 musoro weChina kabichi
- 5 clove yegariki
- 1 boka remashizha eonikisi
- 1 teaspoon chena chena shuga
- 1 chigunwe che grated nyowani ginger
- 2 crossy turnips inozivikanwa seDaikon radishes
- Chilli zvishoma
- ¼ mukombe wemunyu
- 2-3 litita emvura yemaminerari
Kugadzirira
Gadzira zvakanaka kabichi yako.
Dururirai munyu pamusoro pekabichi zvidimbu. Vafukidze zvakanaka nemunyu uye wedzera mvura shoma yekuvhara zvidimbu zvekakichi.
Siya kufambisa kwemaawa matatu. Dhavhara marinade nejira.
Kana nguva yekufashukira yakwana, sukurudza kabichi mumvura inotonhorera pasi pepombi.
Cheka matipi ako kuita zvidimbu. Sungai turnips, chili, chena shuga, 1 teaspoon yemunyu, 2 makapu emvura uye isai parutivi.
Mune imwe mbiya, sanganisa yako yakatemwa kabichi nemashizha eiii negariki. Sakanidza zvishandiso zvakanaka.
Sungai miviri yakasanganiswa uye regai iivhure kwemaawa makumi maviri nemana mu (girazi) chirongo.
Mushure memaawa makumi maviri nemana, vhura chirongo kuti gasi ripunyuke. Vhara woisa mufiriji.
Yako kimchi yagadzirira. Unogona kuichengeta kwemwedzi.
Kuverenga: Lactibiane probiotic: maonero edu
Le Tempeh
Tempeh chikafu cheIndonesian mabviro akagadzirwa kubva kune soya yakaviriswa. Iine tambo, mapuroteni emuriwo uye maprobiotic ane maitiro akanaka pane immune system.
Kushandiswa kwaro kunoderedza kuneta uye kunogonesa mashandiro ehurongwa hwemitsipa.
Kugadzirira kwetempeh kwakanyanya kuomarara. Kutenga mabhawa etempeh pamhepo kana kuchitoro chako che organic ndiyo yakanyanya kunaka sarudzo.
Usati wabika tempeh bar, wiravira zvishoma kuitira kuti inyorove.
- 1 bhaa yetempeh
- 3 clove yegariki
- Wirisa tempeh yako kwemaminitsi gumi zvisati zvaitika. Zvidhonze.
- Peppercorn diki
- Muto we1 wakasvinwa ndimu
- Zvipuni zviviri zvemafuta omuorivhi
- Chillie
Kugadzirira
Kupwanya peppercorns yako, chili uye gariki. Zviise mublender uye wedzera gariki, ndimu muto, maorivhi uye chili. Sanganisa kuti uwane iyo marinade.
Kana yagadzirira, cheka tempeh kuita zvidimbu, wozviisa mumudziyo wegirazi. Dururira marinade yako pamusoro payo, pukuta pamusoro pezvidimbu uye rega kunyorove kwemaawa maviri.
Vhara nejira rakachena, ndoda chena. Iyo yakareba iyo marinade, zvirinani. Tinokurudzira kusiya marinate kweusiku kana maawa masere.
Kana nguva yekufambisa yakwana, bvisa zvidimbu zve tempeh.
Unogona kuvakisa, kuvatsvaira kana chero chii zvacho.
Kukosha kwehutano
Tempeh chirwere chechisikigo chinokurudzira kupararira kwemabhakitiriya mazhinji akanaka mudumbu. (5) Ine zvimwe zvakanakira muviri zvakanyanya.
Zvisingagadzirisike chizi
Iwe unogona kuzvipa iwe nemaprobiotic nekumwa zvisina kufanira chezi. Aya marudzi echizi akakura kuti agadzire mamwe mabhakitiriya akanaka kune iyo microbiota.
Microorganisms mumachizi asina kunyatsogadziriswa anokwanisa kupfuura nemudumbu. Ivo vanowedzera huwandu hweanodzivirira mumatumbo maruva.
The Lassi
Lassi mukaka wakaviriswa weIndia. Iyo ndeimwe yemasikirwo eprobiotic anoshanda pakurwisa matumbo kusagadzikana senge kuzvimbirwa, manyoka kana colitis.
Inowanzo sanganiswa nemichero nezvinonhuwira uye inopedzwa usati wadya.
Unofanira:
- 2 yogati yakajeka
- 6 cl mukaka
- Makadhimoni maviri
- 3-6 mashupuni eshuga
- A zvishoma pachena mapistachios
Kugadzirira
Mune 1er nguva, chigaya makadhibhokisi uye cheka mapistachios ako zvidimbu zvidiki.
Mune yako blender, wedzera iyo cardamom, pistachios, zvakasikwa yogati uye shuga. Sanganisa zvakanaka usati wawedzera mukaka. Sanganisa kechipiri mushure mekuwedzera mukaka.
Iwe unogona kuwedzera michero (mango, sitirobheni, nezvimwewo), lime, mindi kana ginger kune inosanganisa kusiyanisa manakiro.
Indian yogati inofanirwa kuiswa mufiriji maawa maviri usati washandiswa.
Kukosha kwehutano
Lassi ine probiotic mhedzisiro. Inobatsira kuchengetedza muyero wegadziriro yako yekugaya.
Apple cider vhiniga
Ichiri isina kusimbisirwa, apple cider vhiniga iri nyore-kuwana-mukana wepanyama probiotic. Iyo inoumbwa neacetic acid uye malic acid, maviri furuwenza kudzivirira vamiririri.
Apple cider vhiniga zvakare inovandudza immune system mashandiro, inomutsa kutenderera kweropa uye inopa manzwiro ekuzara panguva yekudya zvishoma.
Chocolate tsvuku
Unofarira chokoreti here? zvakanaka izvo. Ichi chikafu chinonaka chirongwa cheprobiotic. Chokoreti yakasviba inoenda nemunyika yekuvira mukugadzirwa kwayo.
Kuti ive yakanaka probiotic, vaongorori vanokurudzira kuti ive neinenge 70% cocoa, kana maviri maaspuni ekokokora poda.
Iko kunwa kwesokoreti yakasviba kunokutendera kuti uratidzezve rako remukati maruva emabhakitiriya akanaka. Iyo inobvumidza iyi mhedzisiro kudzikamisa iyo yekugaya system uye kudzivirira akawanda ekugaya kusagadzikana.
Chokoreti yakasviba mukuwedzera pakuve yakanaka probiotic inosimudzira kusangana uye ndangariro.
Uye zvakare, chokoreti yakasviba ine epicatechin, flavonoid iyo inomutsa kuwedzera kwemitsipa yeropa. Saka zvinoita kuti zvikwanisike, nekutenda kune ayo akawanda antioxidants, kudzora njodzi inosanganisirwa nezvirwere zvemoyo.
Ichi chidzidzo chakaburitswa chinokupa iwe ese mabhenefiti mazhinji echokoreti yakasviba seprobiotic (6).
Kune vatambi, chokoreti yakasviba inopa simba rakawanda nekusimudzira mashandiro avo.
Maorivhi
Maorivhi mapurobioti. Kumwe kuravira kwavo kushoma kunoita kuti vabudirire kana zvasanganiswa nezvinwiwa zvinodhaka.
Lactobacillus plantarum uye lactobacillus pentosus mabhakitiriya anowanikwa mumiorivhi. Basa ravo nderekurwisa kuputika.
Hupenyu hutachiona hunowanikwa mumiorivhi hunoita kuti zvikwanise kudzikamisa maruva ako emukati maererano neichi chidzidzo cheAmerica (7)
Vatsvakurudzi vanokurudzira zvakasimba maorivhi kune vanhu vane chirwere chinokanganisa ura.
mhedziso
Natural probiotic ine mhedzisiro mhedzisiro inogara kwenguva refu. Uye zvakare, ivo vanonyanya kufambiswa nemuviri nekuti pasina makemikari ekuwedzera.
Kune vanhu vane kusagadzikana kwekugaya, ura hunogumbuka uye zvimwe zvirwere zvakanangana kana zvisina kunangana nekugaya, idya zvekudya zveprobiotic kugadzirisa zvirinani hutano hwako.