Micah Stanley
[lwptoc]
Kwayoyin probiotic suna da amfani ga hanji, ga tsarin rigakafi, don haka ga lafiyar gaba ɗaya. Muna gabatar da mafi kyawun abinci na probiotic, wasu daga cikinsu kuma zaku iya samar da kanku.
Menene abincin probiotic?
Abincin probiotic abinci ne waɗanda aka haɗe tare da wasu nau'ikan ƙwayoyin cuta na ƙwayoyin cuta (kwayoyin lactic acid ko takamaiman fungi na yisti) sannan aka haɗe su. A lokacin fermentation, carbohydrates da ke cikin abinci suna daidaitawa ta hanyar ƙwayoyin cuta. Wannan yana haifar da lactic acid da carbon dioxide.
Menene amfanin fermentation?
Haɗin abinci yana da fa'idodi da yawa - daga ra'ayi na kiwon lafiya da kuma dandano da ra'ayi mai amfani:
Kyakkyawan dandano da tsawon rairayi
Abincin da aka ƙera ba kawai yana ɗanɗano mai ɗanɗano ba ne kawai, har ila yau yana da tsawon rayuwar rayuwa godiya ga fermentation. Saboda ƙananan ƙimar pH da kasancewar ƙwayoyin lactic acid (kuma sau da yawa kuma gishiri) suna hana ƙwayoyin cuta da mold.
Abincin probiotic sun fi sauƙi don narkewa kuma sun fi jurewa
Hakanan ana ɗaukar abinci na probiotic a matsayin mafi koshin lafiya fiye da ainihin bambance-bambancen da ba su da yisti. A gefe guda, fermentation yana sa abincin ya fi dacewa (filayen abincin da ke cikinsa yana da sauƙi don narkewa), a gefe guda, ƙwayoyin ƙwayoyin cuta na probiotic a dabi'a suna da tasiri mai amfani ga lafiyar hanji da ƙarfafa tsarin rigakafi.
Abincin probiotic yana kare kariya daga magungunan kashe qwari da ƙarfe masu nauyi
Kwayoyin Lactic acid kuma suna hana magungunan kashe qwari da karafa masu nauyi shiga cikin jini ta mucosa na hanji don haka suna kare mutum daga nauyin da ya dace.
Abincin probiotic tare da tasirin antioxidant da anti-mai kumburi
Kwayoyin ƙwayoyin cuta kuma suna da tasirin antioxidant da anti-mai kumburi kuma suna daidaita mucosa na hanji (don haka suna ba da kariya daga cutar leaky gut).
Kariya daga matsalolin lafiya na yau da kullun
Wani fa'idar kiwon lafiya na nau'ikan ƙwayoyin cuta na probiotic shine cewa suna da tasiri mai kyau akan hawan jini, matakan cholesterol, da gabaɗaya akan cututtuka na yau da kullun waɗanda ke da alaƙa da hanji (misali allergies, eczema, ko cututtukan autoimmune).
Abincin probiotic ya ƙunshi ƙarancin carbohydrates da ƙarancin adadin kuzari
Abinci yakan zama ƙasa da adadin kuzari kuma, ba shakka, ƙananan carbohydrates yayin fermentation, kamar yadda carbohydrates ke rushewa. Idan aka kwatanta da sabon farin kabeji, alal misali, wanda ke da 25 kcal da 4 g carbohydrates, sauerkraut kawai ya ƙunshi 11 kcal da 0.5 g carbohydrates - dangane da lokacin fermentation, ba shakka.
Shin abincin probiotic zai iya samun illa?
Wasu lokuta zawo na iya faruwa, in ba haka ba, babu sanannun illolin kiwon lafiya ko haɗarin abinci na probiotic. Fara - idan ba a yi amfani da ku don abinci mai laushi ba, tare da ƙananan kuɗi.
Wanene ya fi cin abincin probiotic?
Duk da haka, akwai mutanen da suka fi dacewa da guje wa abinci na probiotic, misali B. Rashin haƙuri na histamine, tun da fermentation yana ƙara yawan abun ciki na abinci na histamine ta yadda za su haifar da alamun rashin haƙuri na histamine a cikin mutane masu hankali, kamar misali B. gudawa. , bugun zuciya, gazawar numfashi, buguwar fata, hancin hanci da kumbura idanu.
Bugu da ƙari, ƙara yawan cin abinci na histamine zai iya haifar da tashin hankali bayan kwana ɗaya ko biyu a cikin abin da ake kira cututtukan cututtuka irin su allergies, migraines, asthma na bronchial, neurodermatitis, da cutar Crohn.
Wadanne abinci na probiotic ne akwai?
Ainihin, kusan kowane abinci ana iya haɗe shi, ba tare da la'akari da ko barasa ba ne, ruwan 'ya'yan itace, burodi, tsiran alade, nama, madara, cuku, man goro, hatsi, kifi, 'ya'yan itace, ko kayan marmari. Saboda haka, mutane da yawa a yanzu suna yin fermentation a matsayin abin sha'awa kuma suna yin kowane nau'i na abinci don sa su zama masu narkewa da lafiya.
Abincin Probiotic: Manyan 8
Da ke ƙasa mun gabatar da sanannun sanannun abinci na probiotic na gargajiya da kuma bayyana yadda za ku iya yin su da kanku - inda wannan zai yiwu. Tunda muna haɓaka salon cin ganyayyaki, za ku sami abinci na tushen tsirrai kawai anan, watau babu kefir madara kuma babu yogurt na al'ada:
Probiotic: ruwa kefir
Ana iya yin kefir na ruwa tare da ruwa, ruwan 'ya'yan itace, ko ruwan kwakwa. Ƙara sukari da kuma al'ada na kefir Starter (wanda ya ƙunshi yisti probiotic da kwayoyin cuta). Bayan fermentation ya cika, kuna samun abin sha mai ban sha'awa da ban sha'awa tare da tasirin probiotic.
A cikin labarinmu game da kaddarorin da tasirin kefir na ruwa, mun bayyana yadda za ku iya yin ruwa kefir da kanku da abin da ya kamata ku kula.
Probiotics: kimchi
Kimchi jita-jita ce ta Koriya ta gargajiya, galibi ana yin ta daga farin kabeji mai ɗanɗano kuma yana tunawa da sauerkraut ɗin mu. Amma kabeji savoy, karas, ko radish kuma ana iya sarrafa su ko kuma a iya hada kayan lambu daban-daban tare. Mun bayyana yadda ake yin kimchi a cikin girke-girke na kimchi.
Probiotic: Kombucha
Kombucha wani baƙar fata ne mai ɗanɗano wanda aka haɗe tare da taimakon yeasts na probiotic, misali B. Saccharomyces ludwigii, Saccharomyces apiculate, da Saccharomyces cerevisiae (yisti mai burodi).
Probiotics: yogurt
Nonon saniya ko duk wani madarar dabba ba lallai ba ne don yin yogurt idan kuna son jin daɗin kaddarorin probiotic da fa'idodin yogurt. Domin madarar ba ta da mahimmanci fiye da al'adun probiotic.
Don yogurt almond, alal misali, al'adun yogurt na yau da kullun ana ƙara su zuwa madarar almond na gida kuma ta wannan hanyar, ana samar da yoghurt na tushen tsire-tsire zalla amma mai girma probiotic. A cikin girke-girke na yogurt almond, mun bayyana yadda za ku iya yin yogurt almond da kanku.
Probiotics: miso
Ana yin Miso ta hanyar sha'ir (ko wani hatsi), waken soya, da gishiri har tsawon shekaru biyu ko uku. Sakamakon haka shine ɗanɗano mai ɗanɗano mai ɗanɗano mai ƙarfi wanda za'a iya amfani dashi a cikin miya, biredi, da riguna ko azaman kayan abinci ga kowane tasa wanda kuke son ƙamshin miso na yau da kullun. Anan zaku sami miyan miso na asali na Jafananci.
Probiotic: Sauerkraut
Mafi sanannun kayan lambu da kayan lambu da abinci na probiotic tabbas sauerkraut. Ana yin ta ne lokacin da kuka zuba gishiri a cikin farin kabeji da aka aske sosai sannan a datse shi sosai har ruwan ya fita sannan a karshe wannan ruwan ya rufe kayan lambu.
Na tsawon makonni daya zuwa da yawa, kabeji galibi yana yin taki ne kawai godiya ga kwayoyin lactic acid da ke cikin iska ko kuma sun riga sun kasance a cikin kabeji. Saboda haka al'adar farawa ba lallai ba ne. Mun bayyana yadda ake yin sauerkraut a cikin girke-girke na sauerkraut.
Probiotic: Haɗaɗɗen 'ya'yan itatuwa da kayan marmari
Hakika, ba za ka iya kawai ferment sauerkraut amma sauran kayan lambu (misali karas, seleri, parsnips) har ma da 'ya'yan itatuwa, misali B. plums, apricots, mango, abarba, ko peaches. Dukkansu suna karɓar sakamako da kaddarorin nau'ikan ƙwayoyin cuta na probiotic, misali B. daga Lactobacillus Plantarum, L. pentosus, L. brevis, L. acidophilus, L. fermentum, da ƙari da yawa.
Probiotic: gurasa abin sha
Ana samun abin sha na burodi daga kamfanin Kanne a cikin shaguna da kuma a cikin shagunan abinci na kiwon lafiya da kuma shagunan abinci na kiwon lafiya. Ana yin shi daga ruwa da gurasar kullu mai tsami. Kwayoyin lactic acid da ke faruwa a zahiri da yisti a cikin burodin suna takin burodin. Sakamakon shine ruwa mai tsami wanda za'a iya amfani dashi azaman kayan yaji, kamar vinegar ko diluted da ruwa kuma ana amfani dashi azaman probiotic.
