Zakudya Zamapuloteni 11 Zomwe Zili Ndi Thanzi Labwino

Zamkati

• 1. Yogati
• 2. Kefir
• 3. Sauerkraut
• 4. Tempeh
• 5. Kimchi
• 6. Miso
• 7. Kombucha
• 8. Mankhutu
• 9. Mkaka Wotchi Wachibadwidwe
• 10. Natto
• 11. Mitundu Ina Ya Tchizi
• Zakudya Zakudya Zam'madzi Ndi Zabwino Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Maantibiotiki ndi tizilombo tamoyo tomwe timakhala ndi thanzi tikamadya ().

Maantibiotiki - omwe nthawi zambiri amakhala mabakiteriya opindulitsa - amapereka zabwino zamtundu uliwonse ku thupi lanu ndi ubongo.

Amatha kukonza kugaya chakudya, amachepetsa kukhumudwa komanso amalimbikitsa thanzi la mtima (,,).

Umboni wina ukusonyeza kuti atha kukupatsirani khungu lowoneka bwino ().

Kupeza maantibiotiki pazowonjezera ndikotchuka, koma mutha kuwapeza kuzakudya zofufumitsa.

Nawu mndandanda wazakudya 11 zama probiotic zomwe zili zathanzi kwambiri.

1. Yogati

Yogurt ndi imodzi mwazinthu zabwino kwambiri za maantibiotiki, omwe ndi mabakiteriya ochezeka omwe amatha kusintha thanzi lanu.

Amapangidwa kuchokera ku mkaka womwe wapsa ndi mabakiteriya ochezeka, makamaka mabakiteriya a lactic acid ndi bifidobacteria (6).

Kudya yogati kumalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza thanzi lamafupa. Zimapindulitsanso anthu omwe ali ndi kuthamanga kwa magazi (,).

Kwa ana, yogurt ingathandize kuchepetsa matenda otsekula m'mimba omwe amayamba chifukwa cha maantibayotiki. Itha kuthandizanso kuthana ndi zizindikilo zamatumbo osakwiya (IBS) (,,).

Kuphatikiza apo, yogurt itha kukhala yoyenera kwa anthu omwe ali ndi tsankho pakati pa lactose. Izi ndichifukwa choti mabakiteriya amatembenuza lactose kukhala lactic acid, ndichifukwa chake yogurt imakonda wowawasa.

Komabe, kumbukirani kuti si yogurt yonse yomwe imakhala ndi ma probiotic amoyo. Nthawi zina, mabakiteriya amoyo aphedwa pokonza.

Pachifukwa ichi, onetsetsani kuti mwasankha yogati ndi zikhalidwe zomwe mukuchita kapena zamoyo.

Komanso, onetsetsani kuti mumawerenga chizindikirocho nthawi zonse musanagule. Ngakhale atayikidwa mafuta ochepa kapena opanda mafuta, atha kukhalabe ndi shuga wambiri wowonjezera.

Chidule
Probiotic yogurt imagwirizanitsidwa ndi angapo
Zaumoyo ndipo zitha kukhala zoyenera kwa anthu omwe ali ndi tsankho pakati pa lactose. Pangani
onetsetsani kuti mukusankha yogurt yomwe ili ndi zikhalidwe zothandiza kapena zamoyo.

2. Kefir

Kefir ndi chakumwa chotsekemera cha mkaka. Amapangidwa powonjezera mbewu za kefir mkaka wa ng'ombe kapena mbuzi.

Mbewu za Kefir sizinthu zambewu, koma chikhalidwe cha mabakiteriya a lactic acid ndi yisiti omwe amawoneka ngati kolifulawa.

Mawu akuti kefir akuti amachokera ku mawu achi Turkey chinsinsi, kutanthauza “kumva bwino” mukatha kudya ().

Inde, kefir yakhala ikugwirizanitsidwa ndi mapindu osiyanasiyana azaumoyo.

Zitha kusintha thanzi la mafupa, kuthandizira pamavuto am'mimba ndikudziteteza kumatenda (,,).

Ngakhale yogurt mwina ndi chakudya chodziwika bwino cha maantibiotiki ku Western zakudya, kefir ndiye gwero labwino kwambiri. Kefir ili ndi mitundu ingapo yayikulu yamabakiteriya ochezeka komanso yisiti, yomwe imapangitsa kuti akhale ma probiotic osiyanasiyana ().

Monga yogurt, kefir nthawi zambiri imaloledwa bwino ndi anthu omwe ali ndi vuto la lactose ().

Chidule
Kefir ndi chakumwa chotentha cha mkaka. Ndi
gwero labwino la maantibiotiki kuposa yogurt, komanso anthu omwe ali ndi tsankho pakati pa lactose
Nthawi zambiri amatha kumwa kefir popanda mavuto.

3. Sauerkraut

Sauerkraut ndi kabichi wonyezimira yemwe wapangidwa ndi mabakiteriya a lactic acid.

Ndi chimodzi mwazakudya zakale kwambiri ndipo ndizodziwika bwino m'maiko ambiri, makamaka ku Europe.

Sauerkraut imagwiritsidwa ntchito pamwamba pamasoseji kapena ngati mbale yotsatira. Ili ndi kukoma kowawa, kwamchere ndipo imatha kusungidwa kwa miyezi yambiri m'chidebe chotsitsimula.

Kuphatikiza pa mawonekedwe ake a maantibiotiki, sauerkraut imakhala ndi michere komanso mavitamini C, B ndi K. Imakhalanso ndi sodium yambiri ndipo imakhala ndi chitsulo ndi manganese ().

Sauerkraut imakhalanso ndi ma antioxidants lutein ndi zeaxanthin, omwe ndi ofunikira paumoyo wamaso ().

Onetsetsani kuti mwasankha sauerkraut yosasamalidwa, chifukwa kunenepa kwambiri kumapha mabakiteriya amoyo komanso ogwira ntchito. Mutha kupeza mitundu ya sauerkraut pa intaneti.

Chidule
Sauerkraut imadulidwa bwino, kabichi wofesa.
Muli mavitamini, michere komanso ma antioxidants. Onetsetsani kuti mwasankha
zopangidwa zopanda mafuta zomwe zimakhala ndi mabakiteriya amoyo.

4. Tempeh

Tempeh ndizogulitsa soya. Amapanga gulu lolimba lomwe kununkhira kwake kumatchedwa nutty, earthy kapena kofanana ndi bowa.

Tempeh amachokera ku Indonesia koma adatchuka padziko lonse lapansi ngati cholowa m'malo mwa mapuloteni ambiri.

Njira yothira imakhala ndi zovuta zina pazakudya zake.

Nyemba za soya nthawi zambiri zimakhala ndi phytic acid, chomera chomwe chimasokoneza kuyamwa kwa mchere monga chitsulo ndi zinc.

Komabe, nayonso mphamvu imatsitsa kuchuluka kwa phytic acid, yomwe imatha kuwonjezera kuchuluka kwa mchere womwe thupi lanu limatha kuyamwa kuchokera ku tempeh (19, 20).

Kutsekemera kumatulutsanso vitamini B12, michere yomwe mulibe soya (21,,).

Vitamini B12 imapezeka makamaka muzakudya zanyama, monga nyama, nsomba, mkaka ndi mazira ().

Izi zimapangitsa tempeh kukhala chisankho chabwino kwa omwe amadya zamasamba komanso aliyense amene akufuna kuwonjezera ma probiotic opatsa thanzi pazakudya zawo.

Chidule
Tempeh ndichopangidwa ndi soya chotulutsa chomwe
imagwira ntchito ngati chakudya chodziwika bwino, chomanga thupi kwambiri m'malo mwa nyama. Lili yabwino
kuchuluka kwa vitamini B12, michere yomwe imapezeka makamaka munyama.

5. Kimchi

Kimchi ndi chotupitsa komanso chotchinga ku Korea.

Kawirikawiri kabichi ndiwo chinthu chachikulu, koma amathanso kupangidwa kuchokera ku masamba ena.

Kimchi amasangalatsidwa ndi zokometsera, monga tsabola wofiira, tsabola, ginger, scallion ndi mchere.

Kimchi muli mabakiteriya a lactic acid Lactobacillus kimchii, komanso mabakiteriya ena a lactic acid omwe atha kupindulitsa kugaya chakudya (,).

Kimchi wopangidwa kuchokera ku kabichi ali ndi mavitamini ndi michere yambiri, kuphatikiza vitamini K, riboflavin (vitamini B2) ndi ayironi. Pezani kimchi pa intaneti.

Chidule
Kimchi ndi mbale yokometsera yaku Korea, nthawi zambiri
zopangidwa kuchokera ku kabichi wofesa. Mabakiteriya ake a lactic acid atha kupindulitsa kugaya chakudya
thanzi.

6. Miso

Miso ndi zokometsera zaku Japan.

Amapangidwa mwamwambo wa soya ndi mchere komanso bowa wotchedwa koji.

Miso itha kupangidwanso mwa kusakaniza nyemba za soya ndi zinthu zina, monga balere, mpunga ndi rye.

Phala ili limakonda kugwiritsidwa ntchito mu supu ya miso, chakudya chotchuka cham'mawa ku Japan. Miso amakhala amchere kwambiri. Mutha kugula mumitundu yambiri, yoyera, yachikaso, yofiira komanso yofiirira.

Miso ndi gwero labwino la mapuloteni ndi fiber. Mulinso mavitamini, michere komanso mankhwala azitsamba osiyanasiyana, kuphatikiza vitamini K, manganese ndi mkuwa.

Miso adalumikizidwa ndi maubwino ena azaumoyo.

Kafukufuku wina adafotokoza kuti kumwa msuzi wa miso pafupipafupi kumalumikizidwa ndi chiopsezo chochepa cha khansa ya m'mawere azimayi azaka zapakati ku Japan ().

Kafukufuku wina adapeza kuti azimayi omwe amadya msuzi wambiri wa miso anali ndi chiopsezo chochepa cha sitiroko ().

Chidule
Miso ndi phala la soya wofesa komanso a
Zokometsera zodziwika bwino zaku Japan. Ili ndi michere yambiri yofunika ndipo itha
amachepetsa chiopsezo cha khansa ndi sitiroko, makamaka kwa azimayi.

7. Kombucha

Kombucha ndi chakumwa chakuda chakuda kapena tiyi wobiriwira.

Tiyi wotchukayu amapsa ndi gulu labwino la mabakiteriya ndi yisiti. Amadyedwa m'malo ambiri padziko lapansi, makamaka ku Asia. Mutha kuigula pa intaneti.

Intaneti imadzaza ndi zonena za zotsatira za kombucha.

Komabe, umboni wapamwamba kwambiri pa kombucha ukusowa.

Maphunziro omwe alipo ndi maphunziro a nyama ndi mayeso, ndipo zotsatira zake sizingagwire ntchito kwa anthu (29).

Komabe, chifukwa kombucha imathiridwa ndi mabakiteriya ndi yisiti, mwina imakhala ndi maubwino azaumoyo okhudzana ndi ma probiotic.

Chidule
Kombucha ndi chakumwa cha tiyi. Ndi
adanena kuti ali ndi maubwino osiyanasiyana azaumoyo, koma kafukufuku wina amafunika.

8. Mankhutu

Pickles (amadziwikanso kuti gherkins) ndi nkhaka zomwe zasankhidwa mu mchere ndi madzi.

Amatsalira kuti aziphuka kwakanthawi, pogwiritsa ntchito mabakiteriya a lactic acid mwachilengedwe. Izi zimawapangitsa kukhala owawasa.

Nkhaka zamasamba ndi gwero lalikulu la mabakiteriya athanzi omwe amatha kusintha thanzi.

Ali ndi mafuta ochepa komanso amapatsa vitamini K gwero labwino, chopangira chopangira magazi.

Kumbukirani kuti pickles amakhalanso ndi sodium wochuluka.

Ndikofunika kuzindikira kuti zonunkhira zopangidwa ndi viniga zilibe ma probiotic amoyo.

Chidule
Nkhaka ndi nkhaka zomwe zasungidwa mkati
madzi amchere ndi thovu. Ali ndi mafuta ochepa komanso amakhala ndi vitamini K.
Komabe, nkhaka zopangidwa ndi viniga sizikhala ndi ma probiotic.

9. Mkaka Wotchi Wachibadwidwe

Mawu akuti buttermilk kwenikweni amatanthauza zakumwa zingapo zamkaka zopangira mkaka.

Komabe, pali mitundu iwiri yayikulu ya buttermilk: yachikhalidwe komanso yotukuka.

Mkaka wa batala wamadzi ndimadzi otsalira omwe amapanga batala. Mtundu uwu wokha uli ndi maantibiotiki, ndipo nthawi zina amatchedwa "agogo a probiotic."

Mkaka wamafuta amtunduwu umadyedwa ku India, Nepal ndi Pakistan.

Mkaka wa buttermilk, womwe umapezeka m'misika yayikulu zaku America, nthawi zambiri ulibe maantibiotiki.

Buttermilk ndi mafuta ochepa koma amakhala ndi mavitamini ndi michere yambiri, monga vitamini B12, riboflavin, calcium ndi phosphorous.

Chidule
Mkaka wa buttermilk ndi mkaka wofufumitsa
chakumwa chomwe chimadyedwa kwambiri ku India, Nepal ndi Pakistan. Mkaka wa buttermilk, wopezeka
m'masitolo akuluakulu aku America, alibe ma probiotic.

10. Natto

Natto ndi chinthu china chotulutsa soya, monga tempeh ndi miso.

Lili ndi vuto la bakiteriya lotchedwa Bacillus subtilis.

Natto ndimakonda kwambiri m'makhitchini aku Japan. Amakonda kusakanizidwa ndi mpunga ndipo amapatsidwa chakudya cham'mawa.

Ili ndi fungo labwino, kapangidwe kake kopepuka komanso kununkhira kwamphamvu. Natto ali ndi mapuloteni ambiri ndi vitamini K2, zomwe ndizofunikira pamafupa ndi mtima wamtima (,).

Kafukufuku wa amuna achikulire achi Japan adapeza kuti kudya natto pafupipafupi kumalumikizidwa ndi kuchuluka kwa mchere wamafupa. Izi zimachitika chifukwa cha vitamini K2 wambiri wa natto ().

Kafukufuku wina akuwonetsa kuti natto itha kuthandiza kupewa kufooka kwa mafupa kwa amayi (,).

Chidule
Natto ndimtundu wa soya wopangidwa ndi
chakudya chambiri m'makhitchini aku Japan. Lili ndi vitamini K2 wambiri, womwe ungatero
amathandiza kupewa kufooka kwa mafupa ndi matenda a mtima.

11. Mitundu Ina Ya Tchizi

Ngakhale mitundu yambiri ya tchizi imachita thovu, sizitanthauza kuti yonseyi imakhala ndi maantibiotiki.

Chifukwa chake, ndikofunikira kufunafuna zikhalidwe zamoyo zomwe zimagwira ntchito pazolemba za chakudya.

Mabakiteriya abwino amapulumuka pakukalamba mumtedza wina, kuphatikiza Gouda, mozzarella, cheddar ndi kanyumba tchizi (,).

Tchizi ndi chopatsa thanzi kwambiri komanso ndimapuloteni abwino kwambiri. Mulinso mavitamini ndi michere yambiri, kuphatikiza calcium, vitamini B12, phosphorus ndi selenium ().

Kumwa pang'ono mkaka monga tchizi kumachepetsa chiopsezo cha matenda amtima ndi kufooka kwa mafupa (,).

Chidule
Mitundu ina ya tchizi - kuphatikiza
cheddar, mozzarella ndi gouda - zili ndi maantibiotiki. Tchizi ndi chopatsa thanzi kwambiri
ndipo atha kupindulitsa mtima ndi mafupa.

Zakudya Zakudya Zam'madzi Ndi Zabwino Kwambiri

Pali zakudya zambiri zama probiotic zomwe mungadye.

Izi zikuphatikiza mitundu yambiri ya soya wofufumitsa, mkaka ndi masamba. 11 mwa iwo atchulidwa pano, koma pali ena ambiri kunjaku.

Ngati simungathe kapena simudya izi, mutha kumwa mankhwala owonjezera maantibiotiki.

Gulani ma probiotic othandizira pa intaneti.

Maantibiotiki, ochokera kuzakudya zonse ziwiri ndi zowonjezera, amatha kukhala ndi mphamvu pa thanzi.