Indlela yokuphucula amathumbu? Dysbiosis, Probiotics kunye Prebiotics

Ubuhlungu emathunjini (izibilini), ukujija esiswini, ukuqunjelwa, ukuqhina okanye urhudo, kunye nokudinwa rhoqo, ukozela kunye nokunciphisa ukungakhuseleki, oko kukuthi, naluphi na usulelo lunamathela kuyo. Le ngxaki ibizwa ngokulula “yingxaki yamathumbu” (amathumbu). Unokuzinceda njani kwaye yintoni i-dysbiosis, kunye neprobiotics kunye ne-prebiotics? Kukuphi ukutya okufuneka ukutye ukuphucula amathumbu akho?

Amathumbu abuhlungu - yintoni i-dysbiosis kwaye yintoni umsebenzi weprobiotics kunye ne-prebiotics?

I-Dysbiosis kukuphulwa komlinganiselo weebhaktheriya "ezilungileyo" ezincedo kwiibhaktheriya "ezibi" ezinobungozi emathunjini omntu. Umlinganiselo "olungileyo" onenzuzo kwibhaktheriya "embi" enobungozi (i-microorganisms) kufuneka ibe yi-80% ukuya kwi-20%.

Kufanelekile ukuthetha ukuba i-dysbiosis okwangoku ithathwa njengesiphumo sengxaki ethile emzimbeni. I-Dysbiosis ichukunyiswa ziimeko ezixinzelelekileyo ebomini bethu, izifo (ingakumbi ixesha elide kunye nokukhubazeka), ukusetyenziswa kwe-antibiotics, kunye nokuhamba umgama omde.

Zithini iiprobiotic?

Iiprobiotics zibizwa ngokuba yibhaktheriya "elungileyo" (i-intestinal microflora eqhelekileyo) ehlala emathunjini ngokubambelela kwiindonga zayo. Ezi bhaktiriya yiLactobacillus kunye neBifidobacterium, ezifanayo nezo zifumaneka kwiintsana ezincancisayo.

Kuyathakazelisa ukuqaphela ukuba ubunzima bebhaktheriya "elungileyo" emathunjini bungaphezulu kwe-2 kg.

Kwaye inani labo liphezulu ngokuphindwe kashumi kunenani leeseli ezisemzimbeni womntu.

Ngexesha lendaleko, iintsholongwane ziye zafunda ukuhlalisana nomzimba womntu ngendlela “eyingenelo ngokufanayo”. Iintsholongwane zinokumenzela ntoni umntu? Iiprobiotics ziluncedo kuba zinceda abantu ukuba batye kwaye badibanise ukutya, kwaye benze umqobo okhuselayo kwii-microorganisms eziyingozi. Banceda amajoni omzimba ukulwa iintsholongwane. Ukongeza, iibhaktheriya "ezilungileyo" zidibanisa iivithamini B, ivithamin K, kunye nezinye izinto ezibalulekileyo.

Ziziphi ii-prebiotics?

I-Prebiotics izondlo ezikhuthaza ukukhula kweeprobiotics, okanye ukutya kweebhaktheriya "ezilungileyo". I-prebiotics ayixutywanga ngumzimba womntu, kodwa kukutya kweeprobiotics, ezifana ne-fiber e-soluble, enokufumaneka kwiziqhamo, imifuno, kunye namantongomane, okanye i-lactulose, efumaneka kubisi lwebele.

Ukutya kwe-15 ukuphucula amathumbu akho (amathumbu) aqulethe iiprobiotics zendalo

1. iyogathi. Khetha indalo kunye neebhaktheriya eziphilayo ngaphandle kwezongezo, iswekile, okanye izigcini.
2. Kefir. Ngokungafani ne-yogurt, i-kefir i-99% ye-lactose-free. Oku kubaluleke kakhulu kubantu abangenakunyamezela i-lactose.
3. Ryazhenka.
4. Ubisi oluvundisiweyo.
5. Ubisi lweAcidophilus.
6. Iitshizi ezithambileyo. Itshizi yobisi lwebhokhwe isempilweni ngakumbi. Kufanelekile ukukhankanya itshizi ethambileyo yeGouda.
7. Emhlophe, i-cottage cheese enegwele.
8. Soy cheese (tofu).
9. I-Sauerkraut. Ukongeza kwiprobiotics, i-sauerkraut inevithamini C kunye ne-B.
10. Ikhaphetshu yaseKorea (kimchi).
11. Iipikili, iitumato kunye nezinye iipikili.
12. Ii-apile ezifakwe emanzini.
13. IArtichokes.
14. Isuphu yeMiso (isuphu yaseJapan). Le yisuphu esekwe kwiimbotyi zesoya ezibilisiweyo. Iqulethe ezininzi iivithamini kunye ne-antioxidants.
15. Isonka esipheleleyo sesonka esenziwe ngomgubo omuncu.

Ukutya kwe-17 yokuphucula amathumbu (amathumbu) aqukethe i-prebiotics yendalo

1. Iartichoke yaseYerusalem.
2. Ingcambu yeChicory.
3. I-asparagus.
4. Ubhanana.
5. Ierberberries.
6. Oatmeal.
7. Iiflakes zombona ngaphandle kwezongezo.
8. Iwayini ebomvu eyomileyo.
9. Sithandwa.
10. Imaple syrup.
11. Apple cider iviniga.
12. Igalikhi.
13. Dandelion eluhlaza.
14. Vuza.
15. Itswele.
16. Ingqolowa ingqolowa.
17. Ibhali.