Uma sikhuluma ngempilo yamathumbu, abantu abaningi ngokwengeziwe banesithakazelo kuzixazululo zemvelo. ukuthuthukisa ukugaya kwakho, ukuqinisa amasosha omzimba, futhi uzizwe unamandla kakhulu nsuku zonke. Phakathi kwezinketho eziphawuleka kakhulu iziphuzo ezingama-probiotic, njengeyogathi, i-kefir, ne-kombucha, eziye zanqoba amashalofu ezitolo ezinkulu kanye neziqandisi zalabo abafuna ukuzinakekela ngaphakathi nangaphandle.
Kodwa yini ngempela eyenza lezi ziphuzo zikhetheke? Ingabe zonke ziyefana? Zihluke kanjani, futhi zingakusiza kanjani ukuthi uzuze i-gut microbiome ehlukahlukene futhi enempilo? Kulesi sihloko, siphendula yonke le mibuzo, sichaza izinzuzo zeyogathi, i-kefir, ne-kombucha, ukuthi zidliwa kanjani, nokuthi kungani zinconywa kakhulu ngochwepheshe bokudla okunempilo kanye nezempilo.
Ayini ama-probiotics futhi kungani ebaluleke kangaka?
I-Los ama-probiotic Amagciwane aphilayo okuthi, uma esetshenziswe ngobuningi abanele, abe nemiphumela ezuzisayo empilweni yomsingathi. Lokhu kuhlanganisa ukuthuthukisa ukusebenza kwamathumbu, ukuthuthukisa ukugaya, kanye qinisa izivikelo, njengoba kuchazwe yiNhlangano Yezempilo Yomhlaba. Umzimba wethu ubamba cishe i-1,5 kg yamagciwane nama-microorganisms akha i-microbiota yamathumbu, ebalulekile ekusebenzeni komzimba.
Kungani zidingeka kangaka? Ngoba i-microbiota isiza ukugaya ukudla, ikhiqize amavithamini, iqeqeshe amasosha omzimba, futhi isivikele ezifweni. Ukuphazamiseka kule nqubo ye-microbial ecosystem kuxhunyaniswa nokungakhululeki kokugaya ukudla, isimo sengqondo esiphansi, izifo ezivamile, ngisho nezifo ezingelapheki. Ukusebenzisa ama-probiotics kusiza ukubuyisela ibhalansi yezitshalo futhi kuvikela impilo yethu emathunjini.
Ama-Probiotics vs. Prebiotics: Uyini umehluko?
Bavame ukudideka, kodwa Ama-probiotics nama-prebiotics awayona into efanayo. I ama-probiotic Lawa amagciwane aphilayo esikhulume ngawo, akhona ekudleni okubilile okufana neyogathi, i-kefir, i-kombucha, i-kimchi, noma i-tempeh. Ngokolunye uhlangothi, prebiotic Ziyimicu yezitshalo kanye nezinhlanganisela ezingagayeki ezondla amagciwane amahle futhi zikhuthaze ukukhula kwazo.
Ngokuhlanganisa kokubili ekudleni (ama-probiotics nama-prebiotics), Siphindaphinda izinzuzo ze-gut microbiome, ngakho-ke, nempilo yethu iyonke. Ukudla okune-fiber okucebile, njengemifino, izithelo, okusanhlamvu, okusanhlamvu okuphelele, namantongomane, kuyimithombo emihle yama-prebiotics.
Indima ebalulekile yeziphuzo ze-probiotic empilweni yamathumbu
I-Las iziphuzo probiotic Basebenzisa izinqubo zasendulo zokuvutshelwa ukuze banikeze ikhambi elilula, elicebile, neliqabulayo lokunakekela isimiso sethu sokugaya ukudla. Ngenxa yokuvutshelwa, le mikhiqizo iqukethe amasiko aphilayo angakwazi Thuthukisa ukugaya, ukulwa nokuqunjelwa futhi uqinise amasosha omzimbaNgaphezu kwalokho, ukusetshenziswa okuvamile kuhlotshaniswa nokwanda kokumelana nezifo, ukunciphisa ukuvuvukala, kanye nokumuncwa okuthuthukisiwe kwezakhi.
Hhayi lokho kuphela, kodwa Kukhona izifundo eziphakamisa ubudlelwano obungaba khona phakathi kwethumbu elinempilo nomoya ongcono., njengoba i-serotonin eningi (i-neurotransmitter yenjabulo) ikhiqizwa emathunjini, ngokusho kochwepheshe bokudla okunomsoco.
I-Probiotic Drink Diversity: Beyond the Basics
Uma ukhuluma ngeziphuzo ze-probiotic, Amagama azwakala kakhulu yi-yogurt, i-kefir ne-kombucha, Kodwa kukhona okuhlukahlukene okukhulu. Ngaphezu kwalokhu, sithola i-jun (efana ne-kombucha kodwa enetiye eliluhlaza noju), i-kvass (yemvelaphi yesiSlavic), i-tepache (i-Mexican, uphayinaphu), i-kanji (evela eNdiya), i-lacto-fermented lemonade, i-boza, i-rejuvelac, neziphuzo zobisi ezine-bifidobacteria ne-lactobacilli, phakathi kwezinye. Ngamunye unama-nuances kanye nezakhiwo zawo, nakuba zonke zihlanganyela umphumela omuhle emathunjini.
I-yogurt: i-probiotic ethandwa kakhulu kanye nezinzuzo zayo
El iyogathi Ngokungangabazeki, kungenye yezinhlobo zokudla ezaziwa kakhulu futhi ezidliwayo emhlabeni. Yenziwe ngokuvutshelwa kobisi ngamagciwane afana I-Lactobacillus bulgaricus ne-Streptococcus thermophilus, enesibopho sokuthungwa kwayo okukhilimu kanye nokunambitheka kwesici. Ukuze usebenzise zonke izinzuzo ze-probiotic, kubalulekile ukukhetha ama-yogurts awekho ushukela owengeziwe kanye namasiko aphilayo asebenzayo.
. Ikhono layo lokuthuthukisa ukugaya kwe-lactose, ukuqinisa izitshalo zamathumbu futhi unikeze inani eliphakeme lezinto eziphilayo amaprotheni, i-calcium namavithamini. Ukusetshenziswa njalo kuhlotshaniswa nempilo yokugaya ukudla okuthuthukisiwe kanye nengozi encishisiwe yokuphazamiseka kwamathumbu. Ngaphezu kwalokho, ukuguquguquka kwayo kuyivumela ukuthi idliwe yodwa, ngezithelo, imbewu, noma ngamalungiselelo amnandi noma anomsoco.
I-Kefir: ukudla okuvutshelwe okusemfashinini okunezinhlobonhlobo ezinkulu ze-microbial
El kefir Kungesinye isiphuzo esivutshiwe, esifana neyogathi, kodwa enoketshezi oluthe xaxa kanye nokunambitheka okune-asidi ethe xaxa. Itholakala ekuvutshelweni kobisi (noma amanzi) ngezinhlamvu ze-kefir, eziqukethe inhlanganisela eyingqayizivele futhi ehlukahlukene yamabhaktheriya anenzuzo kanye nemvubelo. Uma kuqhathaniswa ne-yogurt, i-kefir idlula ngobuningi kanye nezinhlobonhlobo zamagciwane aphilayo, ukuba ngumngane onamandla wokugcina ibhalansi yamathumbu.
Amagciwane ayo ahlanganisa Lactococcus lactis, Streptococcus thermophilus, Lactobacillus delbrueckii, Lactobacillus helveticus kanye Lactobacillus casei, kanye nemvubelo njenge I-Kluyveromyces marxianus, i-Saccharomyces cerevisiae nezinhlobonhlobo zohlobo lwe-CandidaNgenxa yokuvutshelwa kwayo isikhathi eside, i-kefir iqukethe ama-enzyme namavithamini amaningi, kanye nokwenza kube lula ukugaya kuneyogathi.
Umehluko omkhulu phakathi kwe-yogurt ne-kefir
Naphezu kokufana kwazo, I-yogurt ne-kefir zinokuhluka okubalulekileI-yoghurt ivame ukuba mkhulu futhi i-creamier, kuyilapho i-kefir inokwakheka okuncane kanye ne-flavour tangy. I-Kefir iqukethe izinhlobo eziningi ze-probiotic, kufaka phakathi izinhlobo eziningi zamagciwane kanye nemvubelo, ehlinzeka ngezinzuzo eziningi. Ukwengeza, i-kefir ingavutshelwa kalula ekhaya, kuyilapho iyogathi idinga amazinga okushisa alawulwayo ukuze kukhiqizwe kahle.
I-Kombucha: Isiphuzo Se-Probiotic Esijwayelekile
La kombucha Kuyisiphuzo esivutshiwe esenziwe ngetiye elinoshukela (imvamisa elimnyama noma eliluhlaza) esinosikompilo lwe-symbiotic lwamagciwane nemvubelo eyaziwa ngokuthi I-SCOBY (Symbiotic Culture of Bacteria and Yeast). Lapho ivubela, ishintsha ushukela ube ama-organic acid, ama-probiotics nama-antioxidants, ukuzuza isiphuzo esiphuphumayo, esiqabulayo esinoshukela ophansi oyinsalela.
Izingxenye zayo eziyinhloko zihlanganisa I-acetic ne-gluconic acid, i-antioxidant polyphenols, amavithamini B kanye nama-antimicrobial compoundsIlungele labo abangadli imikhiqizo yobisi, njengoba ingenayo i-casein noma i-lactose. Kuyanconywa futhi ukukhetha i-kombucha engaxutshiwe ngaphandle kwezithasiselo zezimboni ukuze kugcinwe amasiko nezinzuzo zayo ezibukhoma.
Ungawahlukanisa kanjani kwezinye iziphuzo ezivutshiwe?
Kukhona nezinye iziphuzo ezivutshiwe ezifana jun (i-kombucha enetiye eliluhlaza noma elimhlophe noju), i imvubelo (imvubelo yesinkwa se-rye), i i-grizzly (ukolweni futhi ethandwa emazweni aseBalkan), the i-tepache (i-Mexican, enophayinaphu kanye ne-piloncillo), i- kanji (esuka eNdiya, nebeetroot nesanqante) noma i-lacto-fermented lemonadeNgayinye ihlinzeka ngama-nuances ahlukene ku-flavour namaphrofayili amancane, okukuvumela ukuthi uwashintshe ngokuya ngokuthanda kwakho.
Izinzuzo zokufaka iziphuzo ze-probiotic ekudleni kwakho kwansuku zonke
Kubandakanya iyogathi, i-kefir, i-kombucha, nezinye iziphuzo ezivutshiwe njalo ekudleni kwakho kunga:
- Ukulinganisa i-microbiota yamathumbu futhi kuthuthukiswe izinqubo zokugaya ukudla njengokunciphisa ukuqunjelwa kanye nokukhuthaza ukuhamba okuvamile.
- Thuthukisa ukumuncwa kwezakhi futhi aqinise amasosha omzimba, esiza ekuvimbeleni izifo.
- Yehlisa ingozi yezifo ezingapheli njengesifo sikashukela, senhliziyo nemithambo yegazi nokuvuvukala.
- Faka isandla esimweni esingcono futhi unciphise ingcindezi ngenxa yokuxhumana phakathi kwamathumbu nobuchopho.
- Khulisa ukubekezelelana kwe-lactose ngenxa yemiphumela yama-microorganisms emikhiqizweni yobisi evutshiwe.
- Thuthukisa impilo ye-metabolic kanye nokulawulwa kwesisindo, ngenxa yokuqukethwe kwayo kwekhalori ephansi kanye nomphumela osuthisayo.
Ungathola kanjani okuningi ngezinzuzo zalezi ziphuzo?
Ukwandisa imiphumela yayo, cabangela lezi zeluleko:
- Khetha imikhiqizo ekhombisa ngokucacile izinhlobo zesiko elibukhoma kulebula futhi ugweme lezo ezinoshukela, izithasiselo noma ezifakwe i-pasteurized.
- Eminye imithombo ehlukene yama-probiotics Phakathi nesonto: iyogathi, i-kefir, i-kombucha nokunye ukudla okuvutshiwe ukuze kwandiswe ukuhlukahluka kwamagciwane.
- Yethula lokhu kudla kancane kancane Uma ungakaze uwazame ngaphambilini, qala ngamanani amancane futhi kancane kancane wandise.
- Zihlanganise nokudla okunothe ngama-prebiotics njengezithelo, imifino kanye nezinhlamvu ezigcwele ukuze kuthuthukiswe umphumela wazo emathunjini.
- Gwema ukushisa ukudla okubilile noma ukukuxuba noviniga. uma ufuna ukugcina izitshalo ziphila.
Amaphutha avamile lapho uthatha ama-probiotics nokuthi ungawagwema kanjani
Elinye lamaphutha avamile ukucabanga ukuthi noma yikuphi ukudla okuvutshiwe kuyi-probiotic. Isibonelo, ama-gherkins afakwe emanzini anosawoti noma iyogathi engaxutshiwe awaqukethe ama-microorganisms aphilayo. Ngaphezu kwalokho, inani elincane njengethisipuni alanele: Ukusebenza kwama-probiotics kuncike kumthamo kanye nokujwayelekileKunconywa ukuthi uwasebenzise nsuku zonke futhi ahluke phakathi kwezinhlobo ezahlukene.
Kubalulekile futhi ukuhlola ilebula: Khetha imikhiqizo enezithako ezimbalwa, ngaphandle kwezithasiselo noma ushukela, futhi ecacisa izinhlobo zebhaktheriya.
Iyiphi ifomethi engcono: eyenziwe ekhaya noma yezimboni?
Iziphuzo ezenziwe ekhaya zinenzuzo yokungazifaki izithasiselo noma izinqubo zezimboni, kodwa zidinga isikhathi, ukunakekelwa, nesineke ukuze zenziwe. Kodwa-ke, izinhlobo zezitolo ezinkulu zinikeza amabhrendi ahlonipha ukuvutshelwa kwemvelo, agweme ukuguga, futhi agweme izithako ezingadingekile, ukugcina amasiko aphilayo kanye nokunikeza ikhwalithi enhle. Okubalulekile ukuthi uhlale uhlola ukulebula bese ukhetha imikhiqizo esebenza ngempela.
Ukufaka iziphuzo ze-probiotic ezifana neyogathi, i-kefir, ne-kombucha esimisweni sakho kungenye yezindlela ezilula nezisebenza kahle kakhulu zokusekela impilo yakho yamathumbu futhi, ngokwandisa, inhlalakahle yakho iyonke. Ngayinye ihlinzeka ngama-flavour ahlukile, ukwakheka, namaphrofayili e-microbial. Ukukushintshanisa nokukuhlanganisa nokudla okunothe ngezithelo, imifino, nemidumba kukhuthaza i-microbiome eqinile futhi ehlukahlukene, eyisihluthulelo sokugaya okuhle, amasosha omzimba aqinile, namandla engeziwe ongawathatha ngosuku.