Hakitsohuwar dabara ce da ake amfani da ita don adana abinci. A yau, har yanzu ana amfani dashi don samar da abinci irin su giya, cuku, sauerkraut, yogurt.
abinci mai fermented, Yana da wadata a cikin probiotics masu amfani kuma yana da fa'idodin kiwon lafiya iri-iri, daga inganta narkewa zuwa haɓaka tsarin rigakafi.
A cikin labarin, "Me ake nufi da fermentation?", "Amfanin fermentation" gibi fermentation Ga abin da kuke buƙatar sani game da shi.
Menene Haihuwa?
HakiTsari ne na halitta wanda ƙananan ƙwayoyin cuta irin su yisti da ƙwayoyin cuta ke canza carbohydrates kamar sitaci da sukari zuwa barasa ko acid.
Barasa ko acid suna aiki azaman abin kiyayewa na halitta kuma haifuwa Yana ba da dandano na musamman da taurin abinci.
don yin taki Hakanan yana tallafawa haɓakar ƙwayoyin cuta masu amfani waɗanda aka sani da probiotics. An san probiotics don inganta aikin rigakafi da kuma narkewa da lafiyar zuciya.
Amfanin Haki Da Lafiya
Yana inganta lafiyar narkewa
Haki Probiotics da aka samar a lokacin daukar ciki na taimakawa wajen dawo da ma'auni na kwayoyin cutar da ke cikin hanji da kuma rage wasu matsalolin narkewa.
Shaidu sun nuna cewa probiotics na iya rage alamun rashin jin daɗi na rashin jin daɗi na ciwon hanji (IBS), cuta mai narkewa ta kowa.
Nazarin mako 274 na manya 6 tare da IBS sun sami gram 125 na yogurt-kamar kayan madarar fermented An nuna shi don inganta alamun IBS, ciki har da kumburi da mitar stool.
abinci mai fermentedYana kuma rage tsananin gudawa, kumburin ciki, iskar gas da maƙarƙashiya. Don waɗannan dalilai, waɗanda ke da matsalar hanji ya kamata su ci waɗannan abinci akai-akai.
Yana ƙarfafa rigakafi
Kwayoyin da ke zaune a cikin hanji suna da tasiri mai mahimmanci akan tsarin rigakafi. Saboda yawan sinadarin probiotic. abinci mai fermented Yana rage haɗarin kamuwa da cututtukan da ke da alaƙa da rigakafi kamar mura.
Yin amfani da abinci mai wadatar probiotic zai taimaka muku murmurewa da sauri lokacin da kuke rashin lafiya. Bugu da ƙari, da yawa abinci mai fermented Yana da wadata a cikin bitamin C, baƙin ƙarfe da zinc - waɗannan an tabbatar da su don taimakawa wajen ƙarfafa tsarin rigakafi.
Ciwon ciki, Yana taimakawa wajen rushe sinadarai a cikin abinci kuma yana sauƙaƙan narkewa fiye da takwarorinsu marasa ƙima.
Misali, lactose - sukari na halitta a cikin madara - fermentation An rushe shi zuwa mafi sauƙi sugars - glucose da galactose. A sakamakon haka, waɗanda ba su iya jure wa lactose sau da yawa za su iya cin kayan kiwo da aka haɗe kamar kefir da yogurt.
Bayan haka, fermentationYana taimakawa rushewa da lalata mahadi na sinadirai kamar phytates da lectins da aka samu a cikin tsaba, kwayoyi, hatsi da legumes waɗanda ke hana sha na gina jiki.
Yana hana ciwon daji
abinci mai fermented yana ƙarfafa rigakafi, wanda zai iya taimakawa wajen yaki da ciwon daji. Wasu bincike sun nuna cewa probiotics na iya rage bayyanar ƙwayoyin lafiya ga ƙwayoyin cuta na sinadarai.
Yana rage alamun rashin haƙuri na lactose
Lactose a cikin kayan kiwo yana haifar da rashin haƙuri ga lactose a wasu mutane saboda ba za su iya narke shi ba. Amma ƙwayoyin cuta a cikin abinci masu hatsi suna canza lactose zuwa lactic acid. Wannan ya sa abinci ya fi sauƙi don narkewa ga mutanen da ke fama da rashin haƙuri na lactose.
Yana hana cutar hanta
Wannan gaskiya ne musamman a yanayin cutar hanta mai kitse da ba ta giya ba sakamakon tarin kitse a cikin hanta.
Nazarin ya nuna cewa shan yogurt na probiotic na iya rage mummunan cholesterol a cikin hanta. Wannan zai iya taimakawa hanawa har ma da yaki da NAFLD.
Zai iya inganta alamun cututtukan arthritis
abinci mai fermentedProbiotics a cikin fenugreek suna yaki da kumburi kuma suna iya inganta alamun cututtukan arthritis.
Zai iya inganta alamun ciwon sukari
Wasu bincike microbiota na cikiYa nuna cewa inganta hawan jini zai iya canza shayar da glucose a cikin jiki, don haka inganta alamun ciwon sukari. Duk da haka, ana buƙatar ƙarin bincike kan wannan batu.
Zai iya taimakawa asarar nauyi
Wannan shi ne ainihin gaskiya ga abinci mai wadataccen fiber. Fiber yana kara yawan koshi kuma yana hana yawan cin abinci. Mafi kyawun nau'ikan probiotics suna inganta narkewa, wanda kuma yana iya taka rawa wajen asarar nauyi mai kyau.
Wasu karatu Lactobacillus rhamnosus ve Lactobacillus gasseri sami alaƙa tsakanin wasu nau'ikan probiotics, gami da asarar nauyi da rage kitsen ciki.
Mai amfani ga lafiyar kwakwalwa
Wasu 'yan bincike sun gano nau'in probiotic Lactobacillus helveticus ve Bifidobacterium Longum dangana ga raguwar damuwa da alamun damuwa. Duk probiotics abinci mai fermentedsuna kuma samuwa.
abinci mai fermentedan danganta shi da ƙananan haɗarin cututtukan zuciya. Probiotics kuma na iya rage girman hawan jini, suna taimakawa rage jimlar da "mummunan" LDL cholesterol.
Illolin Haihuwa
abinci mai fermented Ana ɗaukar lafiya ga yawancin mutane. Duk da haka, wasu mutane kayayyakin hadiKuna iya fuskantar illa bayan cinye shi.
abinci mai fermentedSaboda babban abun ciki na probiotic, abubuwan da suka fi dacewa shine gas da kumburi. Duk kayayyakin fermentedKu kuma ku sani ba daya ba ne. Wasu samfuran na iya ƙunsar manyan matakan sukari, gishiri da mai.
A gida fermentation Idan kun yi, dole ne ku yi hankali. ba daidai ba yanayin zafi da fermentation lokutan lokaci na iya sa abinci ya lalace.
Menene Abincin Haihuwa?
Kefir
KefirWani abin sha da aka yi da nonon saniya ko akuya. An yi la'akari da karfi fiye da yogurt. Ana yin shi ta hanyar ƙara hatsin kefir, waɗanda sune kwayoyin lactic acid da al'adun yisti wanda yayi kama da farin kabeji, zuwa madara.
Kefir ya ƙunshi kusan nau'ikan ƙwayoyin cuta 30 da yisti, yana sa ya fi ƙarfin yogurt idan ya zo ga fa'idodin probiotic. Kefir kuma yana da wadata a cikin calcium da bitamin K2, dukkansu suna da mahimmanci don kiyaye kasusuwa.
Kombucha
Kombu mai kaifi ne kuma mai daɗi fermented shayishine. An yi shi daga baki ko koren shayi kuma yana da kaddarorin inganta lafiya masu ƙarfi.
karatun dabbobi, kombucha shayi ya nuna cewa shan giya na iya taimakawa wajen hana gubar hanta da lalacewar da ke haifar da sinadarai masu cutarwa. An kuma bayyana cewa zai iya taimakawa wajen hana yaduwar kwayoyin cutar daji.
Wannan girma shahararsa fermented shayisamuwa a mafi yawan manyan shagunan kayan abinci. Hakanan ana iya yin shi a gida, amma ba wuce gona da iri ba. fermentation dole ne a shirya a hankali.
Sauerkraut
Sauerkrautsanannen abinci ne da aka yi daga shredded kabeji wanda ƙwayoyin lactic acid ke haɗe. fermented picklesTsaya Yana da ƙananan adadin kuzari amma ya ƙunshi yawancin fiber, bitamin C da bitamin K.
Yana da amfani ga lafiyar ido da antioxidants guda biyu waɗanda ke taimakawa rage haɗarin cututtukan ido. lutein da zeaxanthinna ƙunshi adadi mai kyau. fermented sauerkrautHar ila yau, abun ciki na antioxidant yana da tasiri mai tasiri akan rigakafin ciwon daji.
Ana yin pickles tare da 'ya'yan itatuwa ko kayan marmari. Kwayoyin lafiya suna karya sukari a cikin abinci. 'Ya'yan itãcen marmari da kayan lambu sune tushen tushen antioxidants na halitta kuma suna ba da gudummawa ga lafiyar gaba ɗaya.
Ko da ruwan 'ya'yan itace mai tsami yana da amfani mai yawa. Zai iya taimakawa wajen magance ciwon tsoka.
Probiotic Yogurt
Yogurt, yawanci tare da kwayoyin lactic acid, madarar haɗeana samar da fata. Ya ƙunshi abubuwa masu mahimmanci da yawa kamar calcium, potassium, phosphorus, riboflavin da bitamin B12.
Yogurt kuma yana da fa'idodin kiwon lafiya iri-iri. A cikin nazarin nazarin 14, probiotics kamar yogurt kayan madarar fermentedan nuna yana taimakawa wajen rage hawan jini, musamman ma masu fama da hawan jini.
Ka tuna cewa ba kowane nau'in yogurt ya ƙunshi probiotics ba, saboda wannan yana da amfani. kwayoyin cuta masu taki, galibi yana mutuwa yayin sarrafawa. Don haka siyan yoghurts tare da al'adun rayuwa ko yin naku a gida.
cuku
Ba duk cuku ake yi ba. Wasu nau'ikan cuku waɗanda zasu iya ƙunsar probiotics sun haɗa da mozzarella, cheddar, da cuku gida. Cuku kuma kyakkyawan tushen furotin, calcium da bitamin B12.
Nazarin ya nuna cewa matsakaicin cuku zai iya rage haɗarin cututtukan zuciya da ƙasusuwa.
Sauran nau'ikan amfani daban-daban a duniya abinci mai fermented Akwai kuma nau'o'in, waɗannan su ne:
– Tempeh
– Nato
- mun
– Salami
– Gurasa mai tsami
- Giya
- Giya
- Zaitun
A sakamakon haka;
taron hadiYana da tsari na rushe carbohydrates kamar sitaci da sukari ta hanyar kwayoyin cuta da yisti. Hakiyana taimakawa wajen haɓaka rayuwar rairayi da fa'idodin kiwon lafiya na abinci daban-daban.
