Nzira Yokuvandudza Matumbu? Dysbiosis, Probiotics uye Prebiotics

Marwadzo muura (matumbu), kumonyoroka mudumbu, kuputika, kuvharwa kana manyoka, pamwe nekugara kuneta, kurara uye kuderedzwa kwekudzivirira, ndiko kuti, chero hutachiona hunonamatira pairi. Dambudziko iri rinongonzi "bowel problem" (matumbu). Ungazvibatsira sei uye chii chinonzi dysbiosis, pamwe neprobiotics uye prebiotics? Ndezvipi zvekudya zvaunofanira kudya kuti uvandudze matumbo ako?

Matumbu anokuvadza - chii chinonzi dysbiosis uye chii chinonzi probiotics uye prebiotics?

Dysbiosis kukanganisa kwechiyero che "zvakanaka" mabhakitiriya anobatsira kune "akaipa" mabhakitiriya anokuvadza mumatumbo evanhu. Chiyero che "chakanaka" chinobatsira kune "chakaipa" mabhakitiriya anokuvadza (microorganisms) anofanira kuva 80% kusvika 20%.

Zvakakodzera kutaura kuti dysbiosis parizvino inoonekwa semhedzisiro yerimwe dambudziko mumuviri. Dysbiosis inotsamwiswa nemamiriro ezvinhu anonetsa muupenyu hwedu, zvirwere (kunyanya kwenguva refu uye zvinopedza simba), kushandiswa kwemishonga inorwisa mabhakitiriya, uye rwendo rurefu.

Chii chinonzi probiotic?

Probiotics ndiyo inonzi "yakanaka" mabhakitiriya (yakajairika intestinal microflora) inogara mumatumbo nekunamatira kumadziro ayo. Mabhakitiriya aya anonzi Lactobacillus neBifidobacterium, akafanana neanowanikwa muvana vanoyamwisa.

Zvinonakidza kuziva kuti kurema kwe "akanaka" mabhakitiriya mumatumbo anodarika 2 kg.

Uye nhamba yavo yakapetwa kagumi kupfuura nhamba yemasero ega ari mumuviri wemunhu.

Mukufamba kwekushanduka-shanduka, mabhakitiriya akadzidza kugara pamwe chete nemuviri wemunhu nenzira "inobetsera". Chii chinogona kuita mabhakitiriya kumunhu? Maprobiotics anobatsira nekuti anobatsira vanhu kugaya uye kusanganisa chikafu, uye kugadzira chinodzivirira kubva kune zvinokuvadza tupukanana. Vanobatsira immune system kurwisa zvirwere. Mukuwedzera, mabhakitiriya "akanaka" anogadzira mavhitaminzi B, vhitamini K, uye zvimwe zvinhu zvakakosha.

Chii chinonzi prebiotics?

Prebiotics izvokudya zvinokurudzira kukura kweprobiotics, kana kudya kwebhakitiriya "yakanaka". Prebiotics haisi kugayiwa nemuviri wemunhu, asi chikafu cheprobiotics, senge soluble fiber, inogona kuwanikwa mumichero, miriwo, uye nzungu, kana lactulose, inowanikwa mumukaka wezamu.

Zvikafu gumi neshanu zvekuvandudza ura hwako (matumbu) ane echisikigo probiotics

1. Yogati. Sarudza zvakasikwa nemabhakitiriya mhenyu pasina zvinowedzera, shuga, kana kuchengetedza.
2. Kefir. Kusiyana neyoghurt, kefir ndeye 99% lactose-isina. Izvi zvinonyanya kukosha kune vanhu vane lactose vasingashiviriri.
3. Ryazhenka.
4. Mukaka wakaviriswa.
5. Acdophilus mukaka.
6. Soft cheeses. Chizi yemukaka wembudzi ine hutano zvakanyanya. Zvakakodzera kutaura zvinyoro zvakaviriswa Gouda cheese.
7. Muchena, yakaviriswa cottage cheese.
8. Soy cheese (tofu).
9. Sauerkraut. Mukuwedzera kune probiotics, sauerkraut ine mavitamini C uye B.
10. Korean kabichi (kimchi).
11. Pickles, matomatisi nemamwe magaka.
12. Maapuro akanyoroveswa.
13. Artichokes.
14. Miso soup (soup yeJapan). Uyu muto unobva pasoya beans yakaviriswa. Iine mavitamini akawanda uye antioxidants.
15. Chingwa chezviyo chakazara chakagadzirwa nehupfu.

17 chikafu chekuvandudza matumbo (gut) ine natural prebiotics

1. Jerusarema artichoke.
2. Chicory mudzi.
3. Asparagus.
4. Bananas.
5. Strawberries.
6. Oatmeal.
7. Corn flakes pasina additives.
8. Waini tsvuku yakaoma.
9. Mudiwa.
10. Maple manyuchi.
11. Apple cider vhiniga.
12. garlic.
13. Dandelion greens.
14. Leek.
15. Hanyanisi.
16. Gorosi bran.
17. Bhari.