Yintoni iFermentation, Yintoni Ukutya Okuvundisiweyo?

Ukuvubelabubuchule bamandulo obusetyenziswa ukugcina ukutya. Namhlanje, isasetyenziswa ukuvelisa ukutya okunje ngewayini, itshizi, i-sauerkraut, iyogathi.

ukutya okuvundisiweyo, Isityebi kwiiprobiotics ezinenzuzo kwaye inoluhlu lweenzuzo zempilo, ukusuka ekuphuculeni ukucolwa kokugaya ukunyusa amajoni omzimba.

Kwinqaku, "Kuthetha ukuthini ukubilisa?", "Iinzuzo zokubilisa" ezifana ukubila Nantsi into ekufuneka uyazi ngayo.

Yintoni i Fermentation?

UkuvubelaYinkqubo yendalo apho ii-microorganisms ezifana negwele kunye neebhaktheriya ziguqula i-carbohydrates ezifana nesitashi kunye noshukela kwi-alcohol okanye i-acids.

Utywala okanye i-acids zisebenza njengento yokugcina indalo kunye igwele Inika incasa eyahlukileyo kunye nobunzima ekutyeni.

ukubilisa Ikwaxhasa ukukhula kweebhaktheriya eziluncedo ezaziwa ngokuba ziiprobiotics. Iiprobiotics ziyaziwa ngokuphucula ukusebenza komzimba kunye nokugaya kunye nempilo yentliziyo.

IiNzuzo zeMpilo zokuQinisa

Iphucula impilo yokwetyisa

Ukuvubela Iiprobiotics eziveliswa ngexesha lokukhulelwa zinceda ukubuyisela ukulingana kweebhaktheriya ezinobuhlobo emathunjini kunye nokunciphisa ezinye iingxaki zokugaya.

Ubungqina bubonisa ukuba i-probiotics inokunciphisa iimpawu ezingathandekiyo ze-irritable bowel syndrome (IBS), ingxaki eqhelekileyo yokugaya.

Uphononongo lweeveki ezi-274 zabantu abadala abangama-6 abane-IBS bafumene i-125 grams yeyogathi iimveliso zobisi oluvundisiweyo Kuye kwaboniswa ukuphucula iimpawu ze-IBS, kuquka ukuqunjelwa kunye nokuphindaphinda kwesitulo.

ukutya okuvundisiweyoKwakhona kunciphisa ubunzima borhudo, ukuqunjelwa, igesi kunye nokuqunjelwa. Ngenxa yezi zizathu, abo baneengxaki zamathumbu kufuneka basebenzise oku kutya rhoqo. 

Yomeleza ukhuseleko

Iintsholongwane ezihlala emathunjini zinefuthe elibonakalayo kumajoni omzimba. Ngenxa yokuqukethwe kwayo okuphezulu kweprobiotic, ukutya okuvundisiweyo Yehlisa umngcipheko wosulelo olunxulumene nokhuselo lomzimba olufana nengqele eqhelekileyo.

Ukutya ukutya okutyebileyo kweprobiotic kuya kukunceda ukuba ululame ngokukhawuleza xa ugula. Ukongeza, abaninzi ukutya okuvundisiweyo Ityebile kwi-vitamin C, i-iron kunye ne-zinc - ezi zibonakaliswe njengegalelo ekomelezeni amajoni omzimba.

Iququzelela ukucolwa kokutya

Ukuvubela, Inceda ukuqhekeza izondlo ekutyeni kwaye yenza kube lula ukwetyiswa kunoogxa babo abangavundisiyo.

Ngokomzekelo, i-lactose - iswekile yendalo ebisini - ukubiliswa Idilizwe ibe yiswekile elula - iglucose kunye negalactose. Ngenxa yoko, abo bangakwaziyo ukunyamezela i-lactose banokudla ngokutya iimveliso zobisi ezivundisiweyo ezifana ne-kefir kunye ne-yogurt.

Ngaphandle koko, ukubiliswaInceda ukudiliza kunye nokutshabalalisa i-antinutrient compounds ezifana ne-phytates kunye ne-lectins efumaneka kwimbewu, amantongomane, iinkozo kunye nemifuno evimbela ukufunxa izondlo.

Ikhusela umhlaza

ukutya okuvundisiweyo yomeleza amajoni omzimba, nto leyo enokunceda ukulwa nomhlaza. Olunye uphando lubonisa ukuba i-probiotics inokunciphisa ukuvezwa kweeseli eziphilileyo kwiikhemikhali ze-carcinogens.

Ukunciphisa iimpawu zokunganyangeki kwe-lactose

Ilactose ekwiimveliso zobisi ibangela ukunganyamezeli kwelactose kwabanye abantu ngenxa yokuba abanako ukuyetyisa. Kodwa iibhaktheriya ekutyeni okuvundisiweyo ziguqula i-lactose ibe yi-lactic acid. Oku kwenza ukutya kube lula ukwetyiswa kubantu abanengxaki yokunganyamezeli i-lactose.

Ikhusela izifo zesibindi

Oku kuyinyani ngokukodwa kwimeko yesifo sesibindi esinamafutha angasinxilisayo esibangelwa ukuqokelela kwamafutha esibindi.

Uphononongo lubonisa ukuba ukusebenzisa i-yoghurt yeprobiotic kunokunciphisa i-cholesterol embi esibindini. Oku kunokunceda ukukhusela kunye nokulwa ne-NAFLD.

Inokuphucula iimpawu ze-arthritis

ukutya okuvundisiweyoIiprobiotics kwi-fenugreek zilwa nokudumba kwaye zinokuphucula iimpawu ze-arthritis.

Inokuphucula iimpawu zeswekile

Olunye uphando microbiota esiswiniIbonisa ukuba ukuphucula uxinzelelo lwegazi kunokutshintsha ukufunxwa kwe-glucose emzimbeni, ngaloo ndlela kuphuculwe iimpawu zesifo sikashukela. Sekunjalo, uphando olungakumbi luyafuneka ngalo mbandela.

Ngamana uncedo ukunciphisa umzimba

Oku kuyinyani ngakumbi ekutyeni okubilisiweyo okutyebileyo kwefayibha. Ifayibha yonyusa ukuhlutha kwaye inqanda ukutya kakhulu. Iintlobo ezingcono zeprobiotics ziphucula ukugaya, ezinokudlala indima ekulahlekeni kwesisindo esinempilo.

Ezinye izifundo ILactobacillus rhamnosus ve Lactobacillus gasseri ifumene amakhonkco phakathi kweentlobo ezithile zeprobiotics, kubandakanywa ukulahleka kwesisindo kunye nokunciphisa isisu.

Iluncedo kwimpilo yengqondo

Izifundo ezimbalwa zifumene iintlobo zeprobiotic ILactobacillus helveticus ve Bifidobacteria longum kubalelwa kukuncipha kweempawu zokuxhalaba kunye noxinzelelo. Zombini iiprobiotics ukutya okuvundisiweyozikwakhona.

Iphucula impilo yentliziyo

ukutya okuvundisiweyoiye yanxulunyaniswa nomngcipheko ophantsi wesifo sentliziyo. Iiprobiotics zinokunciphisa ngokuthobekileyo uxinzelelo lwegazi, ukunceda ukunciphisa inani elipheleleyo kunye "nembi" ye-LDL cholesterol.

Iingozi zokuBilisa

ukutya okuvundisiweyo Kuthathwa njengekhuselekile kubantu abaninzi. Nangona kunjalo, abanye abantu iimveliso zokubilisaUnokuba neziphumo ebezingalindelekanga emva kokuyisebenzisa.

ukutya okuvundisiweyoNgenxa yomxholo wayo ophezulu weprobiotic, iziphumo ezichaphazelekayo eziqhelekileyo ziyi-gesi kunye ne-bloating. Zonke iimveliso ezinegweleKufuneka uyazi ukuba ayifani. Ezinye iimveliso zinokuqulatha amanqanaba aphezulu eswekile, ityuwa kunye namafutha.

Ekhaya ukubiliswa Ukuba wenjenjalo, kufuneka ulumke. amaqondo obushushu angalunganga kunye ukubiliswa amaxesha anokubangela ukuba ukutya konakale.

Yintoni Ukutya Okuvundisiweyo?

Kefir

KefirIsiselo esivundisiweyo esenziwe ngobisi lwenkomo okanye lwebhokhwe. Ithathwa njengento yomelele ngakumbi kuneyogathi. Yenziwe ngokongeza iinkozo ze-kefir, eziziibhaktheriya ze-lactic acid kunye nenkcubeko yemvubelo efana ne-cauliflower, ubisi.

I-Kefir iqulethe malunga neentlobo ze-30 zebhaktheriya kunye nemvubelo, eyenza ibe yomelele ngakumbi kune-yogurt xa kufikwa kwiinzuzo zeprobiotic. I-Kefir nayo ityebile kwi-calcium kunye ne-vitamin K2, zombini ezo zibalulekileyo ekugcineni amathambo.

Kombucha

IKombu imnandi kwaye imnandi iti enegweleyi. Yenziwe kwiti emnyama okanye eluhlaza kwaye ineempawu ezinamandla zokukhuthaza impilo.

izifundo zezilwanyana, iti yekombucha ibonisa ukuba ukusela kunokunceda ukuthintela ubutyhefu besibindi kunye nomonakalo obangelwa kukuchanabeka kwimichiza eyingozi. Kuye kwachazwa ukuba inokunceda ukuthintela ukwanda kweeseli zomhlaza.

Oku kuthandwa okukhulayo iti enegweleifumaneka kwiivenkile ezininzi zegrosari. Kwakhona kunokwenziwa ekhaya, kodwa kungabi kakhulu. ukubiliswa kufuneka zilungiswe ngononophelo.

I-Sauerkraut

I-Sauerkrautsisidlo esidumileyo esenziwe ngekhaphetshu eshwabeneyo evundiswe yi lactic acid bacteria. iipikili ezivundisiweyoYeka. Iphantsi kweekhalori kodwa iqulethe ifayibha eninzi, ivithamin C kunye nevithamin K.

Iluncedo kwimpilo yamehlo kunye ne-antioxidants ezimbini ezinceda ukunciphisa umngcipheko wesifo samehlo. lutein kunye ne-zeaxanthinndinemali elungileyo. sauerkraut enegweleUmxholo wayo we-antioxidant uneziphumo ezithembisayo ekuthinteleni umhlaza.

Ikhukhamba

Iipikili zenziwe ngeziqhamo ezivundisiweyo okanye imifuno. Iibhaktheriya ezisempilweni ziqhekeza iswekile ekutyeni. Iziqhamo kunye nemifuno yimithombo emikhulu ye-antioxidants yendalo kwaye inegalelo kwimpilo yonke.

Nditsho nejusi yepickle ineenzuzo ezinkulu. Inokunceda ukunyanga izihlunu zemisipha. 

Iprobiotic Yogurt

iyogathiubukhulu becala ine-lactic acid bacteria, ubisi oluvundisiweyoulusu luyaveliswa. Iphezulu kwizondlo ezininzi ezibalulekileyo ezifana ne-calcium, i-potassium, i-phosphorus, i-riboflavin kunye ne-vitamin B12.

I-yoghurt nayo ineentlobo ezininzi zeenzuzo zempilo. Kuphononongo lwezifundo ezili-14, iiprobiotics ezifana neyogathi iimveliso zobisi oluvundisiweyokuboniswe ukunceda ukunciphisa uxinzelelo lwegazi, ngakumbi kwizigulane ezinexinzelelo lwegazi oluphezulu.

Khumbula ukuba ayizizo zonke iintlobo ze-yogurt eziqulethe iiprobiotics, njengoko oku kunenzuzo. iintsholongwane ezibilayo, ikakhulu uyafa ngexesha lokulungiswa. Ngoko thenga iyogathi ngeenkcubeko eziphilayo okanye uzenzele eyakho ekhaya.

cheese

Ayizizo zonke iitshizi ezenziwe ngokufanayo. Ezinye iintlobo zeeshizi ezinokuthi ziqulethe i-probiotics ziquka i-mozzarella, i-cheddar, kunye ne-cottage cheese. Itshizi ikwangumthombo olungileyo weprotheyini, icalcium kunye nevithamin B12.

Uphononongo lubonisa ukuba ukusetyenziswa kwetshizi ngokulinganisela kunokunciphisa umngcipheko wesifo senhliziyo kunye ne-osteoporosis.

Ezinye iintlobo ezahlukeneyo zokusetyenziswa emhlabeni ukutya okuvundisiweyo Kukho neentlobo, ezi zezi:

–Tempe

– Nato

– uMiso

– eSalami

– Isonka esimuncu

- Ibhiya

- Isiselo somdiliya

- Iminquma

Ngenxa yoko;

isiganeko sokubilaYinkqubo yokwaphula iicarbohydrates ezifana nestatshi kunye neswekile ngebhaktheriya kunye negwele. Ukuvubelainceda ukwandisa ubomi beshelufu kunye neenzuzo zempilo zokutya ezininzi ezahlukeneyo.