zakudya zofufumitsa, Lili ndi ma probiotics opindulitsa ndipo lili ndi ubwino wambiri wathanzi, kuyambira kukonza chimbudzi mpaka kulimbitsa chitetezo cha mthupi.
M'nkhaniyo, "kuwira kumatanthauza chiyani?", "ubwino wa nayonso mphamvu" ngati kuwira Nazi zomwe muyenera kudziwa za izo.
Kodi Fermentation ndi chiyani?
KuwiraNdizochitika zachilengedwe zomwe tizilombo toyambitsa matenda monga yisiti ndi mabakiteriya amasintha zakudya monga wowuma ndi shuga kukhala mowa kapena asidi.
Mowa kapena zidulo zimagwira ntchito ngati zosungira zachilengedwe komanso chofufumitsa Amapereka kukoma kosiyana ndi kuuma kwa zakudya.
kupesa Zimathandiziranso kukula kwa mabakiteriya opindulitsa omwe amadziwika kuti ma probiotics. Ma probiotics amadziwika kuti amapangitsa kuti chitetezo cha mthupi chitetezeke komanso chimbudzi ndi thanzi la mtima.
Ubwino Wathanzi la Fermentation
Imalimbitsa thanzi la m'mimba
Kuwira Ma probiotics opangidwa pa nthawi ya mimba amathandizira kubwezeretsa bwino kwa mabakiteriya ochezeka m'matumbo komanso kuchepetsa mavuto ena am'mimba.
Umboni umasonyeza kuti ma probiotics amatha kuchepetsa zizindikiro zosasangalatsa za irritable bowel syndrome (IBS), matenda omwe amadziwika bwino.
Kafukufuku wamasabata 274 wa akuluakulu 6 omwe ali ndi IBS adapeza magalamu 125 a yogati zofufumitsa mkaka Zasonyezedwa kuti zimathandizira zizindikiro za IBS, kuphatikizapo kuphulika ndi kutsika kwachitsulo.
zakudya zofufumitsaAmachepetsanso kuopsa kwa kutsekula m'mimba, kutupa, mpweya komanso kudzimbidwa. Pazifukwa izi, omwe ali ndi vuto la m'mimba ayenera kudya zakudya izi pafupipafupi.
Kumalimbitsa chitetezo chokwanira
Mabakiteriya okhala m'matumbo amakhudza kwambiri chitetezo chamthupi. Chifukwa cha kuchuluka kwa ma probiotic, zakudya zofufumitsa Amachepetsa chiopsezo cha matenda okhudzana ndi chitetezo cha mthupi monga chimfine.
Kudya zakudya zokhala ndi ma probiotic kudzakuthandizani kuchira msanga mukadwala. Komanso, ambiri chakudya chofufumitsa Lili ndi vitamini C, iron ndi zinc - izi zatsimikiziridwa kuti zimathandizira kulimbitsa chitetezo cha mthupi.
Komanso, kuwiraZimathandizira kuphwanya ndi kuwononga zinthu zotsalira monga phytates ndi lectins zomwe zimapezeka mumbewu, mtedza, mbewu ndi nyemba zomwe zimalepheretsa kuyamwa kwa michere.
Amateteza khansa
zakudya zofufumitsa kumalimbitsa chitetezo chokwanira, chomwe chingathandize kulimbana ndi khansa. Kafukufuku wina akuwonetsa kuti ma probiotics amatha kuchepetsa kuwonekera kwa maselo athanzi ku ma carcinogens.
Amachepetsa zizindikiro za tsankho lactose
Lactose yomwe ili mumkaka imayambitsa kusagwirizana kwa lactose mwa anthu ena chifukwa sangathe kuyigaya. Koma mabakiteriya omwe ali muzakudya zofufumitsa amasintha lactose kukhala lactic acid. Izi zimapangitsa kuti chakudya chisavutike kugayidwa kwa anthu omwe akudwala lactose tsankho.
Amateteza matenda a chiwindi
Izi ndizowona makamaka pankhani ya matenda a chiwindi amafuta osaledzeretsa omwe amayamba chifukwa cha kuchuluka kwa mafuta m'chiwindi.
Kafukufuku akuwonetsa kuti kudya yogati ya probiotic kumatha kuchepetsa cholesterol yoyipa m'chiwindi. Izi zingathandize kupewa komanso kumenyana ndi NAFLD.
Kukhoza kusintha zizindikiro za nyamakazi
zakudya zofufumitsaMa probiotics mu fenugreek amalimbana ndi kutupa ndipo amatha kusintha zizindikiro za nyamakazi.
Itha kusintha zizindikiro za matenda a shuga
Kafukufuku wina microbiota m'matumboZikuwonetsa kuti kuwongolera kuthamanga kwa magazi kumatha kusintha mayamwidwe a glucose m'thupi, potero kuwongolera zizindikiro za matenda a shuga. Komabe, pakufunika kufufuza zambiri pankhaniyi.
Maphunziro ena Lactobacillus rhamnosus ve Lactobacillus gasseri anapeza kugwirizana pakati pa mitundu ina ya probiotics, kuphatikizapo kuwonda ndi kuchepetsa mafuta m'mimba.
Zopindulitsa pa thanzi la maganizo
Maphunziro angapo apeza mitundu ya probiotic Lactobacillus helveticus ve Bifidobacteria longum chifukwa cha kuchepa kwa nkhawa komanso kupsinjika maganizo. Onse ma probiotics zakudya zofufumitsaziliponso.
zakudya zofufumitsazakhala zikugwirizana ndi chiopsezo chochepa cha matenda a mtima. Ma probiotics amathanso kuchepetsa kuthamanga kwa magazi, kuthandiza kuchepetsa kuchuluka kwa cholesterol "yoyipa" ya LDL.
Zoopsa za Fermentation
zakudya zofufumitsa Amaonedwa kuti ndi otetezeka kwa anthu ambiri. Komabe, anthu ena nayonso mphamvu mankhwalaMutha kukumana ndi zotsatira zoyipa mutazidya.
zakudya zofufumitsaChifukwa cha kuchuluka kwa ma probiotic, zotsatira zoyipa kwambiri ndi gasi komanso kutupa. Zonse thovu mankhwalaMuyeneranso kudziwa kuti sizili zofanana. Zogulitsa zina zimatha kukhala ndi shuga wambiri, mchere komanso mafuta.
KefirChakumwa chotupitsa chopangidwa kuchokera ku mkaka wa ng'ombe kapena mbuzi. Amaonedwa kuti ndi amphamvu kwambiri kuposa yogati. Zimapangidwa powonjezera mbewu za kefir, zomwe ndi mabakiteriya a lactic acid ndi chikhalidwe cha yisiti chomwe chimawoneka ngati kolifulawa, ku mkaka.
Kefir ili ndi mitundu pafupifupi 30 ya mabakiteriya ndi yisiti, zomwe zimapangitsa kuti zikhale zamphamvu kwambiri kuposa yogurt pankhani ya ma probiotic. Kefir alinso ndi calcium ndi vitamini K2 wochuluka, zonse zomwe zili zofunika kuti mafupa asungidwe.
Kombucha
Kombu ndi yofewa komanso yokoma tiyi wothirandi. Amapangidwa kuchokera ku tiyi wakuda kapena wobiriwira ndipo ali ndi mphamvu zolimbikitsa thanzi.
maphunziro a zinyama, kombucha tea zimasonyeza kuti kumwa kungathandize kupewa chiwopsezo cha chiwindi ndi kuwonongeka kobwera chifukwa cha kukhudzana ndi mankhwala oopsa. Zanenedwanso kuti zingathandize kupewa kufalikira kwa maselo a khansa.
Sauerkrautndi chakudya chodziwika bwino chopangidwa kuchokera ku kabichi wonyezimira wofufuma ndi mabakiteriya a lactic acid. zofufumitsa zofufumitsaImani. Ili ndi ma calories ochepa koma imakhala ndi fiber yambiri, vitamini C ndi vitamini K.
Zopindulitsa pa thanzi la maso ndi ma antioxidants awiri omwe amathandiza kuchepetsa chiopsezo cha matenda a maso. lutein ndi zeaxanthinndili ndi ndalama zabwino. sauerkraut wonyezimiraMa antioxidant ake alinso ndi zotsatira zabwino pakupewa khansa.
Pickles amapangidwa ndi zipatso zotupitsa kapena ndiwo zamasamba. Mabakiteriya athanzi amathyola shuga m'zakudya. Zipatso ndi ndiwo zamasamba ndi magwero abwino a antioxidants achilengedwe ndipo zimathandizira ku thanzi labwino.
Ngakhale madzi a pickle ali ndi ubwino wambiri. Zingathandize kuchiza kukokana kwa minofu.
Probiotic Yogurt
Yogatimakamaka ndi mabakiteriya a lactic acid, mkaka wofufumitsakhungu amapangidwa. Lili ndi zakudya zambiri zofunika monga calcium, potaziyamu, phosphorous, riboflavin ndi vitamini B12.
Yogurt imakhalanso ndi ubwino wambiri wathanzi. Pakuwunikanso maphunziro 14, ma probiotics ngati yogurt zofufumitsa mkakazasonyezedwa kuti zimathandiza kuchepetsa kuthamanga kwa magazi, makamaka kwa odwala omwe ali ndi kuthamanga kwa magazi.
Kumbukirani kuti si mitundu yonse ya yogurt yomwe ili ndi ma probiotics, chifukwa izi ndizopindulitsa. mabakiteriya omwe amatulutsa, makamaka amafa panthawi yokonza. Chifukwa chake gulani ma yoghurt okhala ndi zikhalidwe zamoyo kapena pangani zanu kunyumba.
tchizi
Sikuti tchizi zonse zimapangidwa mofanana. Mitundu ina ya tchizi yomwe ingakhale ndi ma probiotics ndi mozzarella, cheddar, ndi kanyumba tchizi. Tchizi ndi gwero labwino la mapuloteni, calcium ndi vitamini B12.
Kafukufuku akusonyeza kuti kudya tchizi pang'ono kungachepetse chiopsezo cha matenda a mtima ndi osteoporosis.
Mitundu ina yosiyanasiyana ya mowa padziko lapansi chakudya chofufumitsa Palinso mitundu, iyi ndi:
- Tempe
-Nato
- Miso
– Salami
- Mkate wa mkate
- Mowa
- Vinyo
- Azitona
Chifukwa;
chochitika cha fermentationNdi njira yothyola ma carbohydrate monga wowuma ndi shuga ndi mabakiteriya ndi yisiti. Kuwirakumathandiza kuonjezera moyo wa alumali komanso ubwino wathanzi la zakudya zambiri zosiyanasiyana.
