11 Probiotic Chikafu Chine Hutano Hukuru

Zvemukati

• 1. Yogati
• 2. Kefir
• 3. Sauerkraut
• 4. Tempeh
• 5. Kimchi
• 6. Miso
• 7. Kombucha
• 8. Zvipukanana
• 9. Chinyakare Buttermilk
• 10. Natto
• 11. Mamwe Mhando dzeCheese
• Probiotic Chikafu Zvinoshamisa Utano

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

MaProbiotic anorarama zvidiki zvine hutano zvinobatsira kana zvadyiwa ().

MaProbiotic - ayo anowanzo batsira mabhakitiriya - anopa ese ese mabhenefiti ane simba kumuviri wako uye huropi.

Vanogona kunatsiridza kugaya kwehutano hutano, kudzikisira kushushikana uye kusimudzira hutano hwemwoyo (,,).

Humwe humbowo hunoratidza kuti vanogona kutokupa rinotaridzika ganda ().

Kuwana mapurobioti kubva kune zvinowedzera zvinozivikanwa, asi iwe unogona zvakare kuatora kubva kuzvikafu zvakaviriswa.

Heino runyorwa rwe gumi nembiri chikafu cheprobiotic chine hutano hwakanyanya.

1. Yogati

Yogati ndiyo imwe yenzvimbo dzakanakisa dzeprobiotiki, ari mabhakitiriya ane hushamwari anogona kuvandudza hutano hwako.

Yakagadzirwa kubva mumukaka wakavezwa nehukama hwehutachiona, kunyanya lactic acid mabhakitiriya uye bifidobacteria (6).

Kudya yogati kunoenderana neakawanda mabhenefiti ehutano, kusanganisira nekuvandudza hutano hwemapfupa. Izvo zvinobatsirawo kune vanhu vane BP yakakwira (,).

Muvana, yogati inogona kubatsira kudzikisa manyoka anokonzerwa nemishonga inorwisa mabhakitiriya. Inogona kubatsira kubvisa zviratidzo zveinogumbuka ura syndrome (IBS) (,,).

Uyezve, yogati inogona kukodzera kune vanhu vane lactose kusagadzikana. Izvi zvinodaro nekuti mabhakitiriya anoshandura imwe lactose kuita lactic acid, ndokusaka iyo yogati ichinaka munyu.

Zvisinei, ramba uchifunga kuti haisi yose yogati ine mapurobioti anorarama. Mune zvimwe zviitiko, hutachiona huripo hwakaurayiwa panguva yekugadziriswa.

Neichi chikonzero, ita shuwa yekusarudza yogati ine inoshanda kana inorarama tsika.

Zvakare, ita shuwa yekugara uchiverenga chinyorwa pa yogati usati waatenga. Kunyangwe kana yakanyorwa yakaderera-mafuta kana isina-mafuta, inogona ichiri kutakurwa neakawanda huwandu hweshuga yakawedzerwa.

Pfupiso
Probiotic yogati yakabatana nenhamba ye
hutano hunobatsira uye inogona kukodzera kune vanhu vane lactose kusagadzikana. Gadzira
chokwadi chekusarudza yogati iyo inoshanda kana kurarama tsika.

2. Kefir

Kefir inonwisa mukaka chinwiwa chemukaka. Iyo inogadzirwa nekuwedzera kefir zviyo kumukaka wemombe kana wembudzi.

Kefir zviyo hazvisi zviyo zvezviyo, asi panzvimbo petsika dzeactic acid mabhakitiriya uye mbiriso inotaridzika kunge kolifulawa.

Izwi rekuti kefir rinonzi rinobva mushoko reTurkey kiyi, zvinoreva "kunzwa zvakanaka" mushure mekudya ().

Chokwadi, kefir yakabatanidzwa kune akasiyana marapiro ehutano.

Inogona kuvandudza hutano hwepfupa, kubatsira nemamwe matambudziko ekugaya uye kudzivirira kubva kuzvirwere (,,).

Kunyange iyo yogati ingangove chikafu chinonyanya kuzivikanwa cheprobiotic mune yekuMadokero chikafu, kefir iri sosi iri nani. Kefir ine huwandu hwakakura hwemabhakitiriya ane hushamwari uye mbiriso, ichiita iyo probiotic yakasiyanasiyana uye ine simba ().

Kufanana ne yogati, kefir inowanzo kuverengerwa nevanhu vane lactose isingashiviriri ().

Pfupiso
Kefir inonwiwa mukaka chinwiwa. Icho chiri
sosi iri nani yemapurobioti kupfuura yogati, uye vanhu vane kusagadzikana kwerazine
kazhinji unogona kunwa kefir isina matambudziko.

3. Sauerkraut

Sauerkraut yakanyatsocheka kabichi yakave yakaviriswa neacicic acid bhakitiriya.

Icho chimwe chekare chikafu chetsika uye chakakurumbira munyika zhinji, kunyanya muEurope.

Sauerkraut inowanzo shandiswa pamusoro pesausage kana sedivi dhishi. Iyo ine muto wakasviba, une munyu uye inogona kuchengetwa kwemwedzi mumudziyo usina kudzivirira mweya.

Pamusoro pehunhu hwayo hweprobiotic, sauerkraut yakafuma mune fiber pamwe nemavitamini C, B naK Inowedzerawo mune sodium uye ine iron ne manganese ().

Sauerkraut zvakare ine antioxidants lutein uye zeaxanthin, ayo akakosha kune hutano hwemaziso ().

Ita shuwa yekusarudza saurkraut isingagadzirisike, sezvo pasteurization inouraya hutachiona hunorarama uye hunoshanda. Iwe unogona kuwana yakasvibirira mhando dze sauerkraut pamhepo.

Pfupiso
Sauerkraut yakachekwa zvakanaka, yakaviriswa kabichi.
Yakapfuma mumavitamini, zvicherwa uye antioxidants. Ita shuwa yekusarudza
mabhureki asina kunyorwa ane hutachiona huripo.

4. Tempeh

Tempeh chigadzirwa chakaviriswa chesoya. Iyo inoumba yakasimba patty iyo flavour inorondedzerwa sehunut, ivhu kana rakafanana nehowa.

Tempeh inotangira kuIndonesia asi yakave inozivikanwa pasi rese seyakanyanya-protein nyama inotsiva.

Iyo yekuvirisa maitiro ine zvinyowani zvinoshamisa pamhedzisiro yayo yehutano.

Soyibeans inowanzo kukwirira mu phytic acid, chirimwa chemiti chinokanganisa kunwa kwemaminerari simbi ne zinc.

Zvisinei, kuvirisa kunodzikisa huwandu hwepytic acid, iyo inogona kuwedzera huwandu hwemaminerari muviri wako unokwanisa kutora kubva tempeh (19, 20).

Kuvira kunogadzirawo vhitamini B12, chikafu chine soya chisina (21,,).

Vitamini B12 inonyanya kuwanikwa mune zvekudya zvemhuka, senge nyama, hove, mukaka nemazai ().

Izvi zvinogadzira tempeh sarudzo huru kune vembiri uye chero munhu anotarisa kuti awedzere mushonga unovaka muviri kune kudya kwavo.

Pfupiso
Tempeh chibereko chakaviriswa chesoya icho
inoshanda sechinhu chakakurumbira, chakakwira-protein chinotsiva nyama. Iyo ine yakanaka
huwandu hwevhitamini B12, chikafu chinowanikwa zvakanyanya muzvigadzirwa zvemhuka.

5. Kimchi

Kimchi yakaviriswa, inonaka yeKorea padivi dhishi.

Kabichi inowanzo kuve chinhu chikuru, asi inogona zvakare kugadzirwa kubva kune mimwe miriwo.

Kimchi akasanganiswa nemusanganiswa wemwaka, senge tsvuku tsvuku mhiripiri, gariki, ginger, scallion uye munyu.

Kimchi ine iyo lactic acid mabhakitiriya Lactobacillus kimchii, pamwe nezvimwewo lactic acid mabhakitiriya anogona kubatsira kugaya hutano (,).

Kimchi yakagadzirwa nekabichi yakakwira mune mamwe mavitamini uye mamineral, kusanganisira vhitamini K, riboflavin (vitamini B2) uye iron. Tsvaga kimchi online.

Pfupiso
Kimchi inonaka yeKorea padivi dhishi, kazhinji
yakagadzirwa kubva kune yakaviriswa kabichi. Yayo lactic acid mabhakitiriya anogona kubatsira kugaya
hutano.

6. Miso

Miso inguva yekuJapan.

Iyo yakajairwa kugadzirwa nekuvira sosians ine munyu uye mhando yefungus inonzi koji.

Miso inogona zvakare kugadzirwa nekusanganisa ma soya pamwe nezvimwe zvinoshandiswa, senge bhari, mupunga uye rye.

Iyi paste inowanzo shandiswa mu miso soup, chikafu chinozivikanwa chekudya chamangwanani muJapan. Miso inowanzo munyu. Unogona kuitenga mumhando dzakasiyana, senge chena, yero, tsvuku uye shava.

Miso isosi yakanaka yeprotein uye fiber. Iyo zvakare yakakwira mumavhitamini akasiyana siyana, zvicherwa uye mishonga yemiti, kusanganisira vhitamini K, manganese nemhangura.

Miso yakabatanidzwa kune mamwe marapirwo ehutano.

Imwe ongororo yakaratidza kuti kazhinji miso soup yekushandisa yaibatanidzwa nenjodzi yakaderera yekenza yemazamu mune vepakati-vakadzi vechiJapan ().

Chimwe chidzidzo chakawana kuti vakadzi vaidya yakawanda miso soup vaive nenjodzi yakadzikira yekurohwa ().

Pfupiso
Miso inoviriswa soybean paste uye a
yakakurumbira yekuJapan mwaka. Iyo yakafuma mune dzinoverengeka zvakakosha zvinovaka muviri uye inogona
kuderedza njodzi yekenza uye sitiroko, kunyanya mumadzimai.

7. Kombucha

Kombucha yakaviriswa dema kana girini tii chinwiwa.

Iyi inozivikanwa tii inoviriswa necounyoni colony yebhakitiriya uye mbiriso. Inodyiwa munzvimbo zhinji dzepasi, kunyanya Asia. Unogona kunyange kuitenga online.

Iyo internet izere nezvakataurwa nezve izvo zvinogona kuve hutano mhedzisiro yekombucha.

Nekudaro, humbowo hwepamusoro-soro pane kombucha hausi.

Zvidzidzo zviripo ndezve mhuka uye bvunzo-chubhu zvidzidzo, uye mhedzisiro inogona kusashanda kune vanhu (29).

Nekudaro, nekuti kombucha yakaviriswa nemabhakitiriya uye mbiriso, inogona kunge iine hutano hunobatsira maererano neprobiotic yayo.

Pfupiso
Kombucha chinoviriswa tii chinwiwa. Zviri
akati ane hutano hwakasiyana siyana, asi kumwe kutsvagurudza kunodiwa.

8. Zvipukanana

Pickles (inozivikanwawo segherkins) ndiwo magaka akatorwa mumushonga wemunyu nemvura.

Ivo vanosiiwa kuti vade kwenguva yakati, vachishandisa avo chaiwo echisimba aripo lactic acid mabhakitiriya. Izvi zvinovaita kuti vaveva.

Makango akachekwa ndiwo manyuko makuru ehutachiona hwakanaka hweprobiotic ayo anogona kuvandudza hutano hwekudya.

Iwo akadzika macalorie uye yakanaka sosi vhitamini K, yakakosha zvinovaka muviri yekuvhara ropa.

Ramba uchifunga kuti mapundu anowanzo kuve akakwirira mune sodium.

Izvo zvakakosha kuti uzive kuti mapukisi akagadzirwa nevhiniga haana marobhoti anorarama.

Pfupiso
Pickles ndiwo magaka akaunganidzwa mukati
mvura ine munyu uye yakaviriswa. Iwo akadzika macalorie uye akakwirira mu vitamini K.
Nekudaro, mapundu anogadzirwa achishandisa vhiniga haana maprobiotic mhedzisiro.

9. Chinyakare Buttermilk

Izwi rekuti buttermilk rinoreva huwandu hwezvinwiwa zvemukaka zvakaviriswa.

Zvisinei, kune maviri akakosha marudzi e buttermilk: echinyakare uye akagadzirwa.

Chinyakare buttermilk ingori iro rakasara mvura kubva mukugadzira bata. Iyi vhezheni chete ine maprobiotic, uye dzimwe nguva inonzi "gogo's probiotic."

Chinyakare buttermilk inonyanya kudyiwa muIndia, Nepal nePakistan.

Yakagadzirwa buttermilk, inowanzo kuwanikwa mumashopameti eAmerica, kazhinji haina chero maprobiotic mabhenefiti.

Buttermilk yakaderera mumafuta uye macalorie asi ine akati wandei akakosha mavitamini uye mamineral, senge vhitamini B12, riboflavin, calcium uye phosphorus.

Pfupiso
Chinyakare buttermilk mukaka wakaviriswa
chinwiwa chinonyanya kudyiwa muIndia, Nepal nePakistan. Yakagadzirwa buttermilk, yakawanikwa
muzvitoro zveAmerica, haina maprobiotic mabhenefiti.

10. Natto

Natto chimwe chigadzirwa chakaviriswa chesoya, senge tempeh uye miso.

Ine hosha yebhakitiriya inonzi Bacillus subtilis.

Natto ishoko mumakicheni eJapan. Inowanzo sanganiswa nemupunga uye inoshumirwa nechingwa.

Iine hwema hunosarudzika, hutete hwakatsetseka uye hunhu hwakasimba. Natto akapfuma mumapuroteni uye vhitamini K2, izvo zvakakosha kune bone uye yemoyo hutano (,).

Chidzidzo chevakuru varume vechiJapane chakawana kuti kudya natto nguva dzose kwaibatanidzwa neakakwira mapfupa emamineral density. Izvi zvinopihwa kune yakakwira vhitamini K2 zvemukati zve natto ().

Zvimwe zvidzidzo zvinoratidza kuti natto inogona kubatsira kudzivirira osteoporosis muvakadzi (,).

Pfupiso
Natto chigadzirwa chakaviriswa chesoya icho chiri
chikafu mumakicheni eJapan. Iine huwandu hwakawanda hwevhitamini K2, iyo inogona
kubatsira kudzivirira osteoporosis uye chirwere chemwoyo.

11. Mamwe Mhando dzeCheese

Kunyangwe mhando zhinji dzechizi dzakavira, hazvireve kuti dzese dzine maprobiotic.

Naizvozvo, zvakakosha kuti utsvage mararamiro ehupenyu uye anoshanda pane izvo zvinyorwa zvekudya.

Iwo mabhakitiriya akanaka anorarama mukukwegura mune mamwe machizi, anosanganisira Gouda, mozzarella, cheddar uye kottage chizi (,).

Cheese ine hutano hwakanyanya uye yakanaka kwazvo sosi yeprotein. Iyo zvakare yakapfuma mumavitamini akakosha uye zvicherwa, zvinosanganisira calcium, vhitamini B12, phosphorus uye selenium ().

Kunwa zvine mwero zvigadzirwa zvemukaka senge chizi zvinogona kutapudza njodzi yehosha yemoyo uye osteoporosis (,).

Pfupiso
Mamwe chete marudzi echizi - kusanganisira
cheddar, mozzarella uye gouda - zvine mapurobioti. Cheese ine hutano chaizvo
uye inogona kubatsira moyo nemabhonzo hutano.

Probiotic Chikafu Zvinoshamisa Utano

Kune zvakawanda zvine hutano zvine hutano zveprobiotic zvaunogona kudya.

Izvi zvinosanganisira akawanda marudzi eakaviriswa soya, dheri uye miriwo. 11 eaya akataurwa pano, asi kune akawanda akawanda kunze uko.

Kana iwe usingakwanise kana kusadya chero cheichi chikafu, iwe unogona zvakare kutora probiotic yekuwedzera.

Tenga zvigadzirwa zveprobiotic online.

Probiotic, kubva kune zvese zvekudya uye zvinowedzera, inogona kuva nemhedzisiro ine simba pahutano.