Contents
Kyakkyawan ƙwayoyin cuta da ƙwayoyin cuta suna zama tare a cikin tsarin narkar da ku. Yawan ƙwayoyin cuta marasa haɗari haɗari ne ga tsirrai na hanji da ga ƙwayoyin cuta a cikin dogon lokaci.
Lallai, ƙwayoyin cuta sune asalin asalin cututtukan da yawa. Abincin probiotic yana ba da damar sake dawo da flora na hanji godiya ga ƙwayoyin cuta masu kyau.
Wannan ba kawai yana taimakawa a ma'aunin tsarin narkewar abinci ba, har ma cikin koshin lafiya. Gano a nan 15 mafi kyawun probiotics na halitta.
Yogurt masu kyau
Yogurt tushen probiotics ne mai sauƙin yi da samu. Yakamata a guji samfuran da aka siyar a manyan kantuna tunda yana ƙunshe da abubuwan adanawa, kayan zaki da musamman sukari mai yawa.
Hanya mafi kyau ita ce yin yogurt na ku. Zaɓi madarar madara da haɓaka al'adun ƙwayoyin cuta ba tare da ƙara sukari ba.
Kuna iya, duk da haka, sami wasu nau'ikan yogurt waɗanda ke fifita probiotics kamar alamar Danon.
Bayan hadi, yogurt yana cike da bifidobacteria kuma yana da wadataccen lactic acid. Amfani da shi yana inganta lafiyar ƙashi kuma yana daidaita hawan jini.
Idan akwai gudawa, cinye yogurt ɗin da ke ɗauke da lactobacillus casei na iya warkar da ku.
Probiotics a cikin yoghurt kuma ana gane su don fa'idodin su akan wucewar hanji da rigakafin cutar kansa (1).
Ƙara kefir tsaba
Haɗin kefir ke haifar da ƙwayoyin cuta kamar lactobacillus da lactococcus.
Ƙwayoyin kefir da aka ƙera sun fi inganci idan aka kwatanta da sakamakon cin yogurt mai ƙamshi.
Kefir probiotic ne wanda aka yi amfani da shi tun zamanin da. A lokacin, madarar awaki, shanu ko raƙuma sun fi shahara. Don haka mun cinye ƙarin kefir tare da madara.
Koyaya, zaku iya maye gurbin waɗannan samfuran kiwo tare da ruwan 'ya'yan itace ko ruwan sukari.
Cin kefir yana haɓaka haɓakar lactose gami da narkewar abinci mai kyau.
Dangane da binciken kimiyya, probiotics a cikin wannan abin sha suna hana kumburin pimples kuma suna da tasiri wajen magance busasshiyar fata.
Don shirya wannan abin sha, ƙara 4 tablespoons na Organic kefir tsaba a cikin lita 1 na ruwan 'ya'yan itace, madara ko ruwan sukari. Bari cakuda ta yi ta daɗawa cikin dare ta sha bayan tacewa.
Kombucha
Kombucha wani abin sha ne mai ƙyalƙyali mai ɗanɗano ɗan ɗanɗano mai ɗanɗano. Shirye -shiryensa ya ƙunshi samar da probiotics masu fa'ida ga lafiyar ku.
Daga shayi mai wadataccen maganin kafeyin, sugar cane, ƙwayoyin acetic da yisti (uwa), za ku sami abin sha mai ƙarfi wanda ke da ƙarfin maganin ƙwayoyin cuta da ƙwanƙwasawa.
Za ka bukatar:
- 70 grams na sukari
- Cokali 2 na black tea
- 1 lita na ruwan ma'adinai
- 1 mahaifa na kombucha ko scoby a Turanci
- 1 magarya mai hana ruwa
- 1 cokali na katako
- 1 kwalban 3-4 lita iya aiki
- 1 colander
Shiri na Kombucha
Tabbatar ku ba da kayan aikin shiryawa kafin (2).
- Tafasa 70 g na sukari a cikin lita 1 na ruwa sannan a ƙara masa cokali 2 na baƙar fata.
- Bari shayi ya yi tsayi na mintina 15, a tace sannan a barshi ya huce.
- Zuba shayi da aka sanyaya a cikin kwalba sannan a ƙara murhun mahaifiyar Kombucha a ciki.
- Don kare abin sha daga ƙura da sauran gurɓatattun abubuwa, yi amfani da kyalle mai tsabta da aka kulla da ƙugiyar roba. Wanki ya kamata ya zama haske.
- Bayan kwanaki 10 na hutawa, cire nau'in mahaifa a sama, tace sakamakon cakuda kuma ku bauta wa kanku. Kuna iya sanya abin sha da aka tace cikin kwalabe.
- Yana da mahimmanci a ɗauki babban kwalba mai iya aiki saboda ƙwayar mahaifa tana yin kauri akan lokaci, tana ɗaga matakin cakuda a cikin kwanaki.
Kada ku sanya shi cikin firiji, in ba haka ba mahaifa na kombucha zai zama mara aiki.
Kuna iya samun nau'in iyaye don siyarwa akan intanet.
Yakamata ku yi amfani da kayan gilashi kawai don yin kombucha.
Gida na gina jiki
An san Kombucha yana yaƙar Candida albicans. Yana daidaita flora na hanji, yana rage kumburin ciki da kumburin ciki.
Hakanan yana taimakawa rage damuwa, da damuwa. Za ku fi kyau a cikin hunturu ta hanyar cin Kombucha.
Girke -girke
Amfanin tsamiyar tsami yana da yawa (3). Suna ba da damar sake gina furen ku na ciki da kuma rigakafin cutar kansa, musamman kansar nono.
Ganyen tsami kuma yana haɓaka tsarin garkuwar jikin ku da inganta lafiyar zuciya.
A sauerkraut
Probiotics da aka samo daga ferment sauerkraut suna hana candidiasis da eczema.
Wannan kabeji da aka yanka a ƙarƙashin ƙonawa yana ɗauke da lactic acid wanda ke ba da gudummawa ga sake farfaɗo da ƙwayoyin hanji da kariya daga ƙwayoyin cuta na hanji.
Sauerkraut yana da wadatar bitamin (A, C, B, E, K) da ma'adanai (potassium, calcium, magnesium, phosphorus, iron, zinc).
Ana yin shirye-shiryen sauerkraut ta lacto-fermentation, wato ta ƙara ruwan saline a cikin kwalba mai ɗauke da kayan lambu daga lambun.
Spirulina
Spirulina yana haɓaka ci gaban bifidobacteria da lactobacilli a cikin hanji.
Waɗannan ƙananan ƙwayoyin cuta suna aiki da ƙwayoyin cuta marasa kyau kamar su Candida albicans - naman gwari wanda zai iya haifar da halayen kamuwa da cuta.
Spirulina, alkalizing da anti-inflammatory blue-kore microalgae, ya ƙunshi antioxidants da cholesterol-daidaita sunadaran.
Yana yaƙi da gajiya, yana inganta ƙarfin ku kuma yana taimakawa magance ciwon sukari, hauhawar jini da matsalolin zuciya.
Kuna iya cin spirulina a cikin yogurt ɗin ku, salads ko wasu abinci a cikin adadin cokali ɗaya zuwa biyu (3 zuwa 6 g) a rana.
Kuma Miso
Miso shine manna mai ɗaci wanda aka yi amfani da shi a cikin abincin Jafananci. Ya fito ne daga ƙosar waken soya, shinkafa da sha'ir.
An gane miyar da aka yi daga wannan abincin da aka gasa don iyawarta na rage haɗarin kamuwa da cutar sankarar mama a cikin matan Japan.
Dangane da binciken Amurka, probiotics a cikin Miso suna taimakawa magance kumburin ciki da cutar Crohn.
Wannan shiri na dafa abinci kuma yana rage haɗarin bugun jini a cikin mata (4).
The Kimchi
Kimchi shine sakamakon lacto fermentation na kayan lambu. Wannan girke -girke na Koriya mai yaji sau da yawa yana samar da probiotics waɗanda ke da fa'ida ga lafiya.
Wasu kwararrun magunguna sun ba da shawarar Kimchi don inganta lafiyar narkewar abinci da hana cutar hanji mai haushi.
Za ka bukatar:
- 1 shugaban kabeji na kasar Sin
- 5 cloves da tafarnuwa
- Ganyen albasa 1
- 1 teaspoon na farin sukari
- 1 yatsa na grated sabo ginger
- 2 rabe -rabe masu jujjuyawa da aka sani da Daikon radishes
- Dan chilli
- Kofin gishiri
- 2-3 lita na ruwan ma'adinai
Shiri
Finely sara kabeji.
Zuba gishiri a kan kabeji. Rufe su da gishiri da kyau kuma ƙara ruwa kaɗan don rufe sassan kabeji.
Bar don marinate na tsawon awanni 3. Rufe marinade tare da zane.
Lokacin lokacin marinating ya ƙare, kurkura kabeji cikin ruwan sanyi a ƙarƙashin famfo.
Yanke turnips ɗinku cikin guda. Hada turnips, chili, farin sukari, teaspoon 1 na gishiri, kofuna 2 na ruwa sannan a ajiye.
A cikin wani kwano, hada kabejin da aka yanka tare da ganyen albasa da tafarnuwa. Haɗa sinadaran da kyau.
Haɗa cakuda daban -daban guda biyu kuma a bar ta tayi tsawon sa'o'i 24 a cikin kwalba (gilashi).
Bayan awanni 24, buɗe tulu don barin gas ɗin ya tsere. Rufe kuma sanya shi cikin firiji.
Kimchi ɗinka ya shirya. Zaku iya ajiye ta tsawon wata guda.
Don karantawa: Lactibiane probiotics: ra'ayinmu
Da Tempeh
Tempeh abinci ne na asalin Indonesiya wanda aka yi daga waken soya. Ya ƙunshi fiber, furotin kayan lambu da probiotics waɗanda ke da tasiri mai kyau akan tsarin rigakafi.
Amfani da shi yana rage gajiya kuma yana inganta ayyukan tsarin juyayi.
Shirye -shiryen tempeh yana da rikitarwa. Siyan sandunan tempeh akan layi ko a kantin sayar da ku shine mafi kyawun zaɓi.
Kafin a dafa barkonon da aka dafa, a ɗan dafa shi kaɗan don ya yi laushi.
- 1 bar tempeh
- 3 cloves da tafarnuwa
- Tafasa zafin jikinka na mintuna goma kafin lokacin. Drain su.
- Ƙananan barkono
- Ruwan 1 na matse lemo
- 2 tablespoons na man zaitun
- Chili
Shiri
Murkushe barkono, barkono da tafarnuwa. Sanya su a cikin blender kuma ƙara tafarnuwa, ruwan lemun tsami, man zaitun da barkono. Mix don samun marinade.
Idan ya shirya, a yanka tempeh cikin guda, a saka su a cikin akwati na gilashi. Zuba marinade ɗin ku, goge kan guda kuma ku jiƙa aƙalla awanni 2.
Rufe da tsumma mai tsabta, zai fi kyau fari. Tsawon marinade, mafi kyau. Muna ba da shawarar barin zuwa marinate na dare ko awanni 8.
Lokacin da lokacin marinating ya ƙare, cire guntun murfin ku.
Zaku iya gasa su, soya su ko wani abu.
Gida na gina jiki
Tempeh probiotic ne na halitta wanda ke motsa yaduwar ƙwayoyin cuta masu kyau da yawa a cikin tsarin narkewa. (5) Ya ƙunshi wasu fa'idodi da yawa ga jiki gaba ɗaya.
Cikakkun da ba a tace su ba
Kuna iya ba wa kanku probiotics ta hanyar cinye cuku da ba a yafe ba. Waɗannan nau'ikan cuku sun balaga don samar da ƙarin ƙwayoyin cuta masu kyau ga microbiota.
Microorganisms a cikin cheeses marasa narkewa suna iya wucewa ta ciki. Suna ƙara adadin wakilan kariya a cikin tsirrai na hanji.
Le Lassi
Lassi madarar Indiya ce da aka ƙera. Yana daya daga cikin probiotics na halitta mai tasiri akan cututtukan hanji kamar maƙarƙashiya, zawo ko colitis.
An haɗa shi da 'ya'yan itatuwa da kayan ƙanshi kuma ana cinye shi kafin abincin dare.
Za ka bukatar:
- 2 yogurts na zahiri
- 6 cl madara
- 2 cardamon
- 3-6 tablespoons na sukari
- Ƙananan pistachios
Shiri
A cikin 1er lokaci, niƙa cardamons kuma yanke pistachios ɗinku zuwa ƙananan ƙananan.
A cikin blender, ƙara cardamom, pistachios, yogurts na halitta da sukari. Haɗa su da kyau kafin ƙara madara. Haɗa a karo na biyu bayan ƙara madara.
Kuna iya ƙara 'ya'yan itace (mangoro, strawberries, da dai sauransu), lemun tsami, mint ko ginger a cikin blender don bambanta dandano.
Yakamata a sanya yogurt na Indiya a cikin firiji aƙalla sa'o'i biyu kafin amfani.
Gida na gina jiki
Lassi yana da tasirin probiotic. Yana taimakawa kiyaye daidaiton tsarin narkar da abinci.
Apple cider vinegar
Har yanzu ba a iya gurɓata shi ba, apple cider vinegar abu ne mai sauƙi don isa ga probiotic na halitta. Ya ƙunshi acetic acid da malic acid, wakilan rigakafin mura biyu.
Apple cider vinegar kuma yana inganta ayyukan tsarin garkuwar jiki, yana motsa zagayowar jini kuma yana ba da jin daɗin ci gaba yayin rage cin abinci.
Dark cakulan
Kuna son cakulan? hakan yayi kyau. Wannan abincin mai daɗi shine probiotic. Dark cakulan yana shiga cikin yanayin ƙoshin ƙonawa a ƙera shi.
Domin ya zama ingantaccen probiotic, masu bincike sun ba da shawarar cewa ya ƙunshi aƙalla koko 70% na koko, ko kusan cokali biyu na koko.
Amfani da cakulan cakulan yana ba ku damar sake dawo da ƙwayoyin ku na ƙwayoyin cuta masu kyau. Yana ba da damar wannan tasirin don daidaita tsarin narkewar abinci da kuma guje wa rikice -rikice masu narkewa da yawa.
Dark cakulan ban da kasancewa mai kyau probiotic yana haɓaka taro da ƙwaƙwalwa.
Bugu da ƙari, cakulan duhu yana ƙunshe da epicatechin, flavonoid wanda ke motsa fadada jijiyoyin jini. Ta haka yana sa ya yiwu, godiya ga yawancin antioxidants, don iyakance haɗarin da ke tattare da cututtukan zuciya.
Wannan binciken da aka buga yana ba ku duk fa'idodi masu yawa na cakulan duhu azaman probiotic (6).
Ga 'yan wasa, cakulan duhu yana ba da ƙarin ƙarfi ta hanyar haɓaka aikin su.
Zaitun
Zaitun sune probiotics. Dandalin ɗanɗarsu mai ɗanɗano yana sa su yi nasara idan aka haɗa su da abubuwan sha.
Lactobacillus plantarum da lactobacillus pentosus kwayoyin cuta ne da ake samu a zaitun. Matsayin su shine yaki da kumburin ciki.
Kwayoyin halittu masu rai da aka samu a cikin zaitun suna ba da damar daidaita ma'aunin ƙwayar hanjin ku bisa ga wannan binciken na Amurka (7)
Masu bincike sun ba da shawarar sosai ga zaitun ga mutanen da ke fama da ciwon hanji.
Kammalawa
Probiotics na halitta suna da sakamako mai kyau wanda ya daɗe. Bugu da kari, sun fi saurin narkewa da jiki saboda ba tare da sinadarai ba.
Ga mutanen da ke da matsalar narkewar abinci, hanji mai haushi da sauran cututtuka kai tsaye ko a kaikaice masu alaƙa da narkewar abinci, cinye abincin probiotic don inganta lafiyar ku.