A yau, ana iya samun probiotics a cikin fiye da yogurt kawai da kari. "Kyakkyawan kwayoyin cuta" yanzu a ko'ina, daga man goge baki da cakulan zuwa juices da hatsin karin kumallo.
Dr. Patricia Hibberd, farfesa a fannin ilimin yara kuma babbar jami'ar kula da lafiyar jama'a a Asibitin Yara na MassGeneral da ke Boston, wanda ke nazarin tasirin probiotics a kan yara da manya, ya ce: "Babban wurin da na ga probiotics yana cikin bambaro. "Yana da wuya a yi tunanin yadda bambaro zai iya ba da magungunan rigakafi ga jiki yadda ya kamata," in ji ta.
Hibberd ta ce ita ma ba ita ce babbar mai sha'awar maganin rigakafi a cikin burodi ba, saboda toashe na iya kashe halittu masu rai. "Na kuma yi mamakin tsadar wasu samfuran," in ji ta.
Ƙara probiotics zuwa abinci ba dole ba ne ya sa ya fi koshin lafiya ko inganci ba, in ji Hibberd. "A wasu matakan, akwai ƙarin haɓaka game da probiotics fiye da yadda ake buƙata," in ji ta LiveScience. "Sha'awa tana gaban kimiyya."
Duk da haka, waɗannan hujjoji ba sa rage sha'awar mabukaci: Jaridar Kasuwancin Gina Jiki ta annabta cewa tallace-tallace na kariyar probiotic a Amurka a cikin 2013 zai kai dala biliyan 1.
Don bambanta tsakanin gaskiya da haɓaka, a nan akwai shawarwari guda takwas don tunawa kafin ku sayi probiotics.
1. Ba a kayyade probiotics kamar kwayoyi.
"Ina tsammanin abubuwan da ake amfani da su na probiotic suna da lafiya gabaɗaya," in ji Hibberd. Ko da haka, probiotics da aka siyar azaman kayan abinci na abinci basa buƙatar amincewar FDA don shiga kasuwa kuma kar su wuce gwajin aminci da inganci kamar magunguna.
Duk da yake masana'antun kari ba za su iya yin fayyace da'awar game da tasirin kari akan cuta ba tare da amincewar FDA ba, suna iya yin da'awar gaba ɗaya kamar samfurin "yana inganta narkewa." Hakanan babu daidaitattun adadin ƙwayoyin cuta ko ƙaramin matakin da ake buƙata.
2. M illa mai yiwuwa ne.
Lokacin da mutane suka fara shan magungunan probiotic, za su iya samun iskar gas da kumburi a cikin 'yan kwanaki na farko, in ji Hibberd. Amma ko da hakan ta faru, alamun suna da sauƙi, kuma suna ɓacewa bayan kwana biyu zuwa uku.
3. Duk abincin probiotic sun bambanta.
Kayayyakin kiwo suna da mafi yawan ƙwayoyin cuta kuma suna da adadin ƙwayoyin cuta masu rai.
Don samun biliyoyin ƙwayoyin cuta masu amfani a cikin hidima ɗaya, zaɓi yogurt mai lakabin "al'adu masu rai da aiki." Sauran al'adun probiotic sun haɗa da kefir, abin sha mai ƙima, da tsofaffin cuku kamar cheddar, gouda, parmesan, da swiss.
Bugu da ƙari ga kiwo, ana samun probiotics a cikin kayan lambu masu tsinke da aka warkar da brine, sauerkraut, kimchi (abincin Koriya mai yaji), tempeh (masanin naman waken soya), da miso (waken soya na Japan da aka yi amfani da shi azaman kayan yaji).
Har ila yau, akwai abincin da ba su ƙunshi ƙwayoyin rigakafi ba, amma an ƙarfafa su da su: ruwan 'ya'yan itace, hatsin karin kumallo da mashaya.
Ko da yake mafi yawan probiotics a cikin abinci suna da aminci ga yawancin mutane, yana da mahimmanci cewa kwayoyin da ke cikin su suna raye ko samfurin zai yi ƙasa da aiki.
4. Probiotics bazai zama lafiya ga kowa ba.
Wasu mutane ya kamata su guji probiotics a cikin abinci da kari, in ji Hibberd. Waɗannan su ne, alal misali, mutanen da ke da raunin tsarin garkuwar jiki, masu ciwon daji masu fama da chemotherapy. Har ila yau, haɗarin yana da yawa ga mutanen da aka yi wa dashen gabobin jiki da kuma mutanen da aka cire babban sashin gastrointestinal saboda rashin lafiya.
Mutanen da ke asibiti da ke kan IVs suma su guje wa ƙwayoyin cuta, kamar yadda ya kamata mutanen da ke da cututtukan zuciya da ke buƙatar tiyata saboda akwai ƙananan haɗarin kamuwa da cuta, in ji Hibberd.
5. Kula da kwanakin ƙarewa.
Rayayyun kwayoyin halitta suna da iyakacin tsawon rayuwa, don haka yana da kyau a yi amfani da abinci na probiotic kafin ranar karewa don ƙara fa'ida. Dole ne a bi bayanan ajiya akan marufi don adana cikakken amfanin ƙananan ƙwayoyin cuta; wasu abinci ya kamata a ajiye su a cikin firiji, wasu a zafin jiki ko a cikin duhu, wuri mai sanyi.
6. Karanta lakabi a hankali.
Yawan probiotics a cikin samfur sau da yawa ba a sani ba. Alamar na iya ba da bayani game da jinsi da nau'in ƙwayoyin cuta, amma baya nuna adadin su.
Alamomin kari dole ne su nuna jinsi, nau'in, da iri, a cikin wannan tsari. Misali, "Lactobacillus rhamnosus GG". An ba da rahoton adadin kwayoyin halitta a cikin ƙungiyoyi masu tasowa (CFU), waɗanda ke wakiltar adadin rayayyun halittu a cikin kashi ɗaya, yawanci a cikin biliyoyin.
Bi umarnin fakiti don adadin, yawan amfani, da ajiya. A cikin bincikensa game da probiotics, Hibberd ya shawarci mahalarta da su buɗe ƙarin capsules kuma su zuba abubuwan cikin madara.
7. Abubuwan kari yawanci suna da tsada.
Probiotics suna ɗaya daga cikin ƙarin kayan abinci masu tsada, galibi suna kashe sama da $1 a kowace rana, a cewar ConsumerLab.com. Babban farashi, duk da haka, ba koyaushe alama ce ta inganci ko kuma sunan masana'anta ba.
8. Zaɓi ƙananan ƙwayoyin cuta bisa ga cutar ku.
Ga mutanen da ke son yin rigakafi ko warkar da wasu cututtuka, Hibberd ya ba da shawarar nemo wani bincike mai inganci da aka buga a cikin sanannen mujallar likita wanda ke nuna sakamako mai kyau. Yi amfani da abinci da ƙwayoyin cuta da aka nuna a cikin binciken, mutunta adadin, mita da tsawon lokacin amfani.