Ngabe udinga ukwenza ngcono ukugaya ukudla kwakho? Ukuthatha ama-probiotic emvelo kungakusiza ukufeze lokhu ngoba kuyacatshangelwa buyisela ibhalansi yebhaktheriya emathunjini.
Thola ukuthi yiziphi ezinye izinzuzo ezibangelwa yilezi ezikhulunywa kabanzi ngamagciwane amancane, kanye ukudla ongakungeza ngakho ngokwemvelo ekudleni kwakho.
Yini ama-probiotic?
Ukuchaza ukuthi yini ama-probiotic, ukutholakala kwama-bacteria amahle futhi amabi emvelweni kuyisiqalo esihle. Ama-Probiotic angaphansi kweqembu lokuqala. Kumayelana amagciwane azuzisayo ahlala emzimbeni futhi bazodlala indima ebalulekile kwezempilo jikelele.
Ama-Probiotic anciphisa inani lama-bacteria amabi. Ngale ndlela, ukusiza ukugcina ibhalansi enempilo yamazinga amabhaktheriya emathunjini. Ngaphezu kwalokho, lawa mabhaktheriya nemvubelo ahlotshaniswa nezinye izinzuzo eziningi zezempilo. Abanye abantu babayisa ku:
- Phatha isifo sohudo, ukuqunjelwa, negesi. Zivame ukusetshenziswa kanye nama-antibiotic ukulwa nemiphumela yazo emibi ekusebenzeni okuvamile kwamathumbu.
- Phatha izimpawu ze-ulcerative colitis noma i-irritable bowel syndrome
- Qinisa amasosha omzimba
- Nciphisa ukungabekezelelani kwe-lactose
- Vimbela izimbotshana
- Thuthukisa ukusebenza kobuchopho
- Vimbela ukungezwani komzimba
- Vikela ezifweni ezibangelwa amagciwane
- Yehlisa umfutho wegazi
- I-cholesterol ephansi
- Yehlisa izimpawu ze-eczema noma i-psoriasis
- Yehlisa izimpawu zesifo sokukhathala okungamahlalakhona
- Thuthukisa impilo ejwayelekile
Ingabe ziyefana nama-prebiotic
Cha, futhi kuyadingeka ukuthi ungazididanisi nama-prebiotic. Ngokungafani nama-probiotic, ama-prebiotic awagcini amabhaktheriya aphilayo. Esikhundleni salokho, okwenziwa yi-prebiotic ukudla ukuhlinzeka ngochungechunge lwezithako kumabhaktheriya amahle asevele emathunjini akho ukuze akhule. I-Asparagus, i-oats, nama-legumes kungukudla kwama-prebiotic.
Bayasebenza?
Kunabantu abaningi abathi babone ukuthuthuka empilweni yabo (ikakhulukazi emgudwini wamathumbu) ngemuva kokuthatha ama-probiotic. Kepha kunesibalo esiphezulu sabacwaningi okuthi, yize bebona izinzuzo ezithile, bakholelwe lokho kusadingeka ezinye izifundo maqondana nazo zonke izinzuzo ezihlotshaniswa nazo. Ngakolunye uhlangothi, kubalulekile ukuthi wazi ukuthi kunezinhlobo eziningi zama-probiotic. Imiphumela yawo emzimbeni yehlukile kuye ngohlobo lwama-probiotic okukhulunywa ngalo.
Ungawathola kanjani ama-probiotic emvelo
Ungathola ama-probiotic ngokudla okuvutshiwe. Ama-yogurt angama-probiotic emvelo athandwa kakhulu. Bayelulekwa ukuba baqinise amathambo. Futhi izinhlobo ezinamafutha aphansi noshukela ophansi zivame ukufakwa ezinhlelweni zokwehlisa isisindo, ikakhulukazi isidlo sasemini noma isidlo.
Kepha yize mhlawumbe itholakala kakhulu, iyogathi akuyona ukuphela kokudla kwama-probiotic. Kukhona okunye okuhle imithombo yama-probiotic wokudla kwakho okufanele ucatshangelwe:
- I-Kefir: Ebhekwa njengomunye wemithombo emihle kakhulu yama-probiotiki, i-kefir isiphuzo sobisi olunomvubelo esidabuka eCaucasus. Ilungiswa ngokungeza amaqhuqhuva e-kefir obisini lwenkomo noma lwembuzi. Kuvame ukubekezelelwa kahle ngabantu abane-lactose ukungabekezelelani, kepha uma udinga ukwenza ngaphandle kobisi, ezinye izindlela ezinjenge-kefir yamanzi kufanele zigqanyiswe. Ungazilungiselela wena ekhaya noma uthenge i-kefir eyenziwe ngomumo esitolo.
- I-Sauerkraut: Yiklabishi elibilile. I-kimchi yaseKorea okunye ukudla kwama-probiotic okulungiselelwe nalokhu kudla (phakathi kweminye imifino).
- Miso: Yipasta yaseJapan eyenziwe ngamabele ahlukahlukene abilile. Ihlotshaniswa nezinzuzo ezibalulekile zezempilo, isetshenziswa ikakhulu kusobho le-miso.
- Ushizi othile: I-Mozzarella, i-cheddar, i-cottage, i-gouda ... Ngaphandle kwezinzuzo zayo, ushizi kufanele udliwe njalo ngokulinganisela.
- Amakhukhamba abilile: Ukukhiqiza umphumela wama-probiotic, kufanele ukuthi enziwe ngaphandle koviniga.
- I-Tempeh: Kuyinto ejwayelekile yesoya yase-Indonesia. Emhlabeni wonke sekuwukudla okubaluleke kakhulu ukunotha kwawo kwamaprotheni, ikakhulukazi ngabantu abalandela ukudla okungadliwayo.
- Amajusi athile
Imiphumela emibi
Ama-Probiotic angaba nemiphumela engemihle, imvamisa incane. Kwezinye izimo zingakhiqiza igesi emincane nokuqunjelwa. Uma zikuthinta ngale ndlela, zama ukunciphisa amanani.
Mayelana nama-probiotic supplements
Kunezindlela eziningi zokuthola ama-probiotic ngokudla, kepha kungenzeka futhi ukuhlinzeka ngama-probiotic emzimbeni ngezithako zokudla. Nge-capsule, powder, noma ifomu eliketshezi, izithako zenza ukuthola ama-probiotic kube lula kakhulu. Kodwa-ke, awekho ezingeni elifanayo lokudla okunempilo njengokudla kwama-probiotic.
Okokugcina, njengakwizengezo eziningi, ukuzithatha kungahle kungaphephi kuwe. Ngaphambi kokuba uqale ukuthatha ama-probiotic noma izengezo zanoma yiluphi uhlobo, kungakuhle uthintane nodokotela, ikakhulukazi esimweni sabesifazane abakhulelwe noma abancelisayo.