Zakudya Zatsopano kapena Zofukiza Zomwe Zimalimbikitsa Kukula kwa Zomera
Tsamba lanu lakumimba limayambitsa mitundu yambiri ya mabakiteriya abwino ndi yisiti zomwe zimathandiza mu chimbudzi poletsa "mabakiteriya" oipa kapena yisiti kuti asavulaze. Timatchula tizilombo toyambitsa matenda ngati ma probiotics .
Mutha kuthandizira zitsamba zabwino za m'mimba mwanu mwa kutenga mavitamini opanga mavitamini omwe ndi osavuta kugwiritsa ntchito ndipo amapezeka mosavuta m'masitolo akuluakulu osokoneza bongo.
Koma mapiritsi sindiwo njira yokhayo yopezera maantibiotiki mu zakudya zanu. Pali zakudya zambiri zowonjezera komanso zowonjezera zokhala ndi mavitamini apamwamba kwambiri komanso zakudya zogwiritsira ntchito prebiotic zomwe zili ndi fructooligosaccharides (FOS) yomwe imadziwika kuti ikulitsa kukula kwa ma probiotic.
Nazi 10 zomwe muyenera kudziwa ponena za:
1 - Yogurt
Yogurt ndiyomwe imadziwika bwino kwambiri podyetsa mavitamini koma imathandizanso pa zifukwa zina zambiri. Ndicho chitsime chachikulu cha calcium, mapuloteni, ndi potaziyamu ndipo amapereka mapulogalamu asanu ndi anayi a mapuloteni pa maola asanu ndi limodzi.
Malingana ndi mtunduwu, yogurt angakhale ndi 90 biliyoni mpaka 150 biliyoni CFU (ma coloni forming units) a probiotics pa gramu.
2 - Sauerkraut
Sauerkraut ndi gwero labwino kwambiri la ma probiotics, fiber, manganese, potaziyamu, zitsulo, calcium, ndi vitamini C. Panthawi yovuta, iyo imakhala yapamwamba mu sodium, kotero sizingakhale bwino kwambiri ngati uli wochepa -kudya zakudya .
Monga chitsimikizo cha ma probiotic, mabakiteriya ambiri a lactobacillus mu sauerkraut amatha kufika pa triliyoni CFU pa gramu.
3 - Miso
Miso ndi phala lopangidwa kuchokera ku soya woyaka ndipo amagwiritsidwa ntchito mu zakudya zambiri za ku Japan ndi Asia. Miso ali ndi chitsulo kwambiri komanso mavitamini ambiri a B omwe ali ndi sodium yambiri, choncho sizingakhale bwino ngati mukudula mchere.
Mofanana ndi sauerkraut, njira yowalira nayonso imapanga malo olemera a bakiteriya ku miso, kumasulira kwa CFU osachepera 100 biliyoni ya probiotics pa gramu.
4 - Kefir
Kefir kawirikawiri imapangidwa kuchokera ku mkaka wa ng'ombe, womwe umakhala wofanana ndi yogurt komanso calcium komanso mapuloteni. Kefir ikhoza kupangidwa kuchokera ku mkaka wa nkhosa ndi mbuzi ndipo nthawi zambiri imalimbikitsidwa kukhala yathanzi komanso yowonjezera yogurt.
Ngakhale kuti mababu a probiotics angakhale osiyana, mankhwala omwe amapezeka pamtunduwu sangakhale oposa 70 biliyoni CFU ya mabakiteriya a lactobacillus pa gramu.
5 - Kimchi
Kimchi, mbale ya dziko la Korea, imagwiritsidwa ntchito kwambiri ndi kabichi yoyaka bwino ndipo imakhala ndi zokometsera kwambiri komanso zokoma. Kimchi ndi chitsimikizo chabwino kwambiri cha maantibiotiki koma amakhalanso ndi mavitamini, vitamini A, vitamini C, calcium, ndi mitundu ya antioxidants yomwe imapezeka m'mitengo ya cruciferous .
Kuchokera ku machitidwe opanga mababu, yang'anani mlingo womwewo wa CFU pa gramu monga sauerkraut.
6 - Tempeh
Tempeh imapangidwa kuchokera ku soya yophika ndi yopaka. Ali ndi zokoma zokometsera mtedza ndipo amagwiritsidwa ntchito pa zakudya zambiri zamasamba ndi zamasamba. Kuwonjezera pa mankhwala ake, tempeh ndi gwero labwino kwambiri la calcium, magnesium, potassium, ndi manganese. Monga chithandizo chamakono, tempeh imapereka pafupifupi Cillian 10 biliyoni ya probiotics pa gramu.
7 - Kombucha
Kombucha ndi okoma ndi tiyi wakuda wakuda omwe ali ndi yisiti ndi mabakiteriya. Chinachokera ku China ndipo imakhala ndi kukoma pang'ono komwe ambiri amapeza. Nthenda yotentha imakhala yayikulu chifukwa cha shuga yapamwamba ndipo imayambitsa mapangidwe a gelatinous pamwamba omwe amadziwika kuti SCOBY (symbiotic chikhalidwe cha mabakiteriya ndi yisiti).
Ponena za mtengo wamtengo wapatali, kombucha uli ndi CFU 10 biliyoni pa gramu. Ngakhale kuti ali ndi thanzi labwino, kombucha sangakhale malo abwino omwe anthu akulimbana ndi matenda a yisiti.
8 - Artichokes
Artichokes sizowonjezera mavitamini pa se koma zimatha kuyambitsa zitsamba za m'mimba monga gawo la zakudya zamagetsi. Artichokes ndi olemera kwambiri mu ma Fabiya oyambitsa matenda omwe amatha kugula. Komanso, ali ndi magnesium, potaziyamu, vitamini C, ndi manganese.
Kuphatikiza pa kukhala ndi zakudya zambiri m'thupi, artichokes ali ndi kampani yotchedwa cynarin yomwe imapangitsa kuti mankhwala apangidwe mu chiwindi, komanso amachotsa mafuta m'thupi.
9 - nthochi
Nthomba zimakhalanso zowonjezereka m'mafosholo oyambirira a FOS ndipo zimakhala ndi pectin ndi wowuma wosasunthika womwe umathandizira mu chimbudzi. Kuwonjezera apo, iwo ndi gwero lofunika la mkuwa, manganese, potaziyamu, vitamini C, ndi vitamini B-6.
Nthomba zimakhala zochepa kwambiri pa chiwerengero cha glycemic (GI) ndipo zili pafupi ndi mafuta. Poganizira zakudya, nthochi imakhala ndi makilogalamu 100 ndipo imakhala ndi madzi ndi chakudya.
10 - Katsitsumzukwa
Katsitsumzukwa kamakhala ndi zakudya zamagetsi, kuphatikizapo prebiotic FOS yomwe imalimbikitsa kukula kwa probiotic. Katsitsumzukwa kumathamanganso pafupifupi vitamini ndi mineral iliyonse yomwe ingagwiritsidwe ntchito panthawi yomwe imakhala yotsika kwambiri.
Ngati pali khungu kakang'ono kamene kamakhala ndi katsitsumzukwa, ndikuti imakhala ndi mercaptan yomwe imapangitsa kuti mkodzo ukhale fungo.
> Chitsime:
> Kafukufuku Wachuma: US Department of Agriculture. "USDA Food Composition Database". Washington, DC; yasinthidwa May 2016.