Yuav noj li cas thaum siv tshuaj tua kab mob thiab tom qab?

tshuaj tua kab mobSiv los tiv thaiv kab mob. Tsim ib txoj kab muaj zog tiv thaiv. ntawm cov tshuaj tua kab mob Nws muaj qee qhov txiaj ntsig zoo li qee qhov kev mob tshwm sim. Nws ua rau muaj teeb meem xws li raws plab thiab lub siab puas.

Yog li no thaum thiab tom qab siv tshuaj tua kab mob Koj yuav tsum tau xyuam xim rau kev noj haus. qee yam khoom noj cov teebmeem ntawm cov tshuaj tua kab mobthaum ib txhia ua rau nws phem. 

no "Yuav ua li cas thaum siv tshuaj tua kab mob?", "Yuav noj dab tsi thiab tsis noj dab tsi thaum siv tshuaj tua kab mob thiab tom qab tshuaj tua kab mob?" Ib tsab xov xwm hais txog cov lus nug…

Dab tsi yog tshuaj tua kab mob?

tshuaj tua kab mobIb hom tshuaj siv los kho cov kab mob. Nws tua tus kab mob thiab tiv thaiv nws kis.

Invention ntawm tshuaj tua kab mob, yog ib qho tseem ceeb tshaj plaws thiab cawm txoj sia. Niaj hnub no, txawm li cas los xij, tshuaj tua kab mob tau dhau los ua teeb meem vim nws tsis tsim nyog thiab siv ntau dhau. Qhov no ua rau lub cev muaj zog tiv thaiv, nyob rau lub sijhawm ntev. cov nyhuv ntawm cov tshuaj tua kab mobua rau txo qis.

Tshuaj tua kab mobTxawm hais tias nws muaj txiaj ntsig zoo hauv kev kho mob hnyav, nws muaj qee qhov tsis zoo. Piv txwv li;

• ntev siv tshuaj tua kab mob tuaj yeem ua rau lub siab puas.
• Tshuaj tua kab mobtuaj yeem muaj kev cuam tshuam tsis zoo rau trillions ntawm cov kab mob nyob hauv plab.
• Ntxiv nrog rau kev tua kab mob ua rau cov kab mob, tshuaj tua kab mob Nws kuj tuaj yeem tua cov kab mob noj qab haus huv.
• Ntau dhau lawm siv tshuaj tua kab mob, tshwj xeeb tshaj yog thaum muaj hnub nyoog ntxov plab microbiota Nws hloov tus nqi thiab hom kab mob hauv nws.
• Qee qhov kev tshawb fawb thaum ntxov Kev siv tshuaj tua kab mob ntau dhauNws tau pom tias txoj hnyuv microbiota hloov pauv los ntawm tus kab mob ua rau muaj kev pheej hmoo ntawm qhov hnyav nce thiab rog.
• Kev siv tshuaj tua kab mob ntau dhau tshuaj tiv thaiv kab mobNws ua rau nws tsis muaj txiaj ntsig hauv kev tua cov kab mob uas ua rau muaj kab mob.
• Tshuaj tua kab mob los ntawm kev hloov cov hom kab mob uas nyob hauv txoj hnyuv, raws plab ua rau muaj kev phiv xws li

Noj dab tsi thaum lub sij hawm thiab tom qab tshuaj tua kab mob

Probiotics ua ntej thiab tom qab siv tshuaj tua kab mob

• Kev siv tshuaj tua kab mobua rau raws plab, tshwj xeeb tshaj yog nyob rau hauv cov me nyuam.
• probiotics, tshuaj tua kab mobtxo qhov kev pheej hmoo ntawm kev mob raws plab nrog
• Probiotics yog cov kab mob nyob. Noj ua ke tshuaj tua kab mob tuaj yeem raug tua los ntawm Yog li ob peb teev sib nrug tshuaj tua kab mob thiab noj probiotics. 

fermented zaub mov

• qee yam zaub mov, tshuaj tua kab mobNws pab kho cov hnyuv microbiota tom qab kev puas tsuaj los ntawm
• fermented zaub movyog tsim los ntawm cov kab mob. Nws muaj nyob rau hauv cov khoom noj xws li yogurt, cheese, thiab sauerkraut.
• Noj cov zaub mov fermented noj tshuaj tua kab mob Pab txhim kho plab noj qab haus huv.

Cov khoom noj muaj fiber ntau

LifNws tsis tuaj yeem zom los ntawm peb lub cev, nws tsuas yog zom los ntawm cov kab mob hauv plab. Noj cov zaub mov fibrous tom qab siv tshuaj tua kab mob txhim kho plab kab mob. Cov khoom noj muaj fiber ntau muaj xws li:

• Whole grains (wholegrain bread, brown rice, etc.)
• Ceev
• Noob
• taum
• Lentil
• Txiv Hmab Txiv Ntoo
• zaub cob pob
• taum mog
• tsawb
• Artichoke

Fibrous zaub mov tsis tsuas yog pub cov kab mob noj qab haus huv hauv cov hnyuv, tab sis kuj tiv thaiv kev loj hlob ntawm cov kab mob phem.

Txij li thaum fiber ntau qeeb tus nqi ntawm lub plab khoob, nws kuj slows tus nqi ntawm kev nqus ntawm cov tshuaj.

Vim li ntawd tshuaj tua kab mob Nws yog ib qho tsim nyog yuav tsum tsis txhob noj zaub mov muaj fiber ntau ib ntus thaum lub sijhawm Kev siv tshuaj tua kab mob Nws yog qhov zoo tshaj los pib noj cov zaub mov muaj fiber ntau tom qab koj ua tiav. 

Cov khoom noj prebiotic

• Probiotics yog cov kab mob nyob, prebioticsyog cov khoom noj uas pub cov kab mob no.
• Cov zaub mov uas muaj fiber ntau kuj yog prebiotic.
• Qee cov zaub mov tsis muaj fiber ntau, tab sis "bifidobacteria" Nws qhia tau hais tias prebiotic zog los ntawm kev pab txoj kev loj hlob ntawm cov kab mob noj qab haus huv xws li
• Piv txwv li; Cocoa muaj cov tshuaj antioxidant polyphenols, uas muaj cov txiaj ntsig zoo prebiotic rau cov hnyuv microbiota.
• Los ntawm kev siv tshuaj tua kab mob tom qab ntawd noj cov zaub mov prebiotic, tshuaj tua kab mob Pab kom cov kab mob plab muaj txiaj ntsig ntau dua los ntawm

Dab tsi tsis noj thaum noj tshuaj tua kab mob

• Cov zaub mov uas txo cov tshuaj tua kab mob yuav tsum tau zam.
• Piv txwv li, tshuaj tua kab mob thaum noj tej yam tshuaj, xws li txiv kab ntxwv qaub thiab haus cov kua txiv hmab txiv ntoo yog teeb meem.
• Qhov no yog vim cov kua txiv hmab txiv ntoo thiab ntau cov tshuaj tau tawg los ntawm ib qho enzyme hu ua cytochrome P450. 
• Thaum siv tshuaj tua kab mob Yog tias koj noj txiv kab ntxwv qaub, lub cev tiv thaiv cov tshuaj los ntawm kev tawg kom zoo.
• Calcium-fortified zaub mov tshuaj tua kab mob nquscuam ​​tshuam dab tsi. 
• Thaum siv tshuaj tua kab mob Tsis txhob noj zaub mov uas muaj calcium ntau. 

Siv cov tshuaj tua kab mob tsuas yog thaum xav tau

thaum koj mob tshuaj tua kab mob Muaj cov txheej txheem ntuj tsim tau zoo li qub. Yog li ntawd, tsuas yog kho tus kab mob no xwb tshuaj tua kab mob Tsis txhob xav tias yog.

Muaj ntau cov khoom noj uas txo cov kab mob phem thiab mob hauv peb lub cev thiab ua kom muaj cov kab mob tiv thaiv. Sim noj cov zaub mov no los tiv thaiv kab mob:

• dos
• mushroom
• Kov Txwv
• echinacea kab mob
• Manuka zib
• qej nyoos