Probiotics yog cov kab mob zoo pom hauv lub plab uas tiv thaiv tus tswv tsev thiab pab tiv thaiv kab mob. Txoj cai tshuav ntawm cov kab mob hauv plab cuam tshuam rau kev noj qab haus huv tsis muaj zog, sib npaug ntawm cov tshuaj hormones, thiab lwm yam kev noj qab haus huv. Paub txog kev noj qab haus huv cov txiaj ntsig ntawm probiotics suav nrog kev tsim cov vitamins, txwv kev loj hlob ntawm cov kab mob tsis xav tau cov kab mob, txhim kho kev nqus cov as -ham, thiab txhawb kev noj qab haus huv. Los ntawm kev hais txog qee yam khoom noj uas tuaj yeem txhawb nqa cov kab mob tseem ceeb no, koj tuaj yeem txhawb nqa, nce ntxiv, thiab txhim kho ntau yam, muaj ntau haiv neeg, thiab cov naj npawb ntawm probiotics. Tham nrog koj tus kws kho mob ua ntej koom nrog ib txoj cai tshwj xeeb ntawm probiotics thiab prebiotics rau hauv koj cov zaub mov noj.
Cov kauj ruam
Txoj Kev 1 ntawm 4: Tau Txais Probiotics Los Ntawm Mis
Kauj Ruam 1. Noj yogurt
Yoghurt yog ib yam khoom noj uas muaj neeg nyiam tshaj plaws. Txawm li cas los xij, tsis txhob khaws cov yogurt. Nco ntsoov nyeem daim ntawv lo. Nrhiav cov lus "muaj kev coj noj coj ua zoo nyob" lossis "muaj probiotics." Qhov no txhais tau tias koj yuav tau noj cov tshuaj probiotics. Saib rau cov kua mis nyeem qaub uas yog los ntawm cov tsiaj pub nyom. Nyeem daim ntawv lo kom pom seb muaj pes tsawg kab lis kev cai nws hais tias yoghurt muaj. National Yogurt Association's "Live & Active Cultures" foob qhia tias muaj tsawg kawg 20 txhiab kab lis kev cai ib yim ooj, tus qauv uas tau cuam tshuam nrog kom tsim nyog rau kev ua kom tau txais txiaj ntsig kev noj qab haus huv zoo.
Ntau lub npe muaj ntau hom probiotic ntawm yogurt koj tuaj yeem yuav. Txawm li cas los xij, koj tseem yuav tsum tau saib ntawm daim ntawv lo. Ntau cov yogurts muaj cov fructose siab pob kws phoov, qab zib, thiab lwm yam ntxiv uas txo tus nqi noj qab haus huv. Xaiv cov kua mis nyeem qaub nrog cov ntsiab lus qab zib tsawg
Kauj Ruam 2. Ntxiv cov cheese muag muag
Qee cov cheese qab zib muaj probiotics. Koj tuaj yeem noj tsev cheese lossis cov cheese muag zoo li Gouda. Qee cov cheddar cheese thiab parmesan cheese kuj muaj probiotics.
Xav txog kev noj rau rau rau yim ooj txhua hnub
Kauj Ruam 3. Koom nrog kefir
Kefir zoo ib yam li yogurt, tab sis feem ntau nyias thiab qaug cawv tsis txhob noj. Kefir yog kev sib xyaw ntawm cov mis thiab fermented kefir nplej. Nws yog tart, yog li txoj hauv kev zoo los noj kefir yog ntxiv nws mus rau qhov smoothie. Kefir muaj cov tshuaj probiotic ntau dua li yogurt.
Sim haus 1/2 khob rau ib khob txhua hnub
Kauj Ruam 4. Haus mis
Qee hom mis muaj probiotics. Acidophilus mis muaj probiotics, ib yam li buttermilk. Tsuas yog paub txog cov mis no tsis muaj qhov tsw zoo ib yam li nyuj cov kua mis.
USDA qhia tias muaj peb khob mis nyuj txhua hnub. Yog tias koj noj ib khob mis nyuj thiab ib khob kefir, koj tuaj yeem haus ib khob mis
Txoj Kev 2 ntawm 4: Tau Txais Probiotics Los Ntawm Cov Khoom Zaub
Kauj Ruam 1. Sim kimchi lossis sauerkraut
Kimchi yog Kauslim sab phaj ua los ntawm cov zaub qhwv, dib, lossis radish. Sauerkraut yog cov txuj lom nrov uas ua nrog cov zaub qhwv. Cov khoom noj fermented muab qhov chaw zoo ntawm probiotics.
- Thaum ua noj kimchi, ntxiv nws tom qab rau lub lauj kaub kom tsis txhob ua cov kab mob tawm mus.
- Yog tias koj yuav cov sauerkraut ua ntej, xyuas kom paub tseeb tias nws tsis tau muab tshuaj txhuam. Cov txheej txheem pasteurization tua cov kab mob.
- Koj tuaj yeem noj ib mus rau ob rau rau-ounce cov khoom noj txhua hnub.
Kauj Ruam 2. Noj cov khoom qab zib
Pickles yog qhov zoo ntawm probiotics. Tab sis nco ntsoov koj saib daim ntawv lo. Pickles uas tau ua los siv cov kua txiv hmab txiv ntoo yuav tsis muaj cov tshuaj probiotics hauv lawv. Hloov chaw, nrhiav cov zaub uas tau ua ib txwm muaj, zoo li ntsev hauv hiav txwv thiab dej.
Noj cov khoom qab zib raws li khoom noj txom ncauj kom suav nrog qee yam probiotics hauv koj hnub
Kauj Ruam 3. Siv cov qhob cij sourdough
Koj tuaj yeem tau txais kev pabcuam ntawm probiotics los ntawm kev noj cov qhob cij. Cov qhob cij no tseem qis ntawm qhov ntsuas glycemic, yog li nws yuav tsis ua rau koj qab zib zoo li lwm cov qhob cij.
Hloov chaw ntawm cov qhob cij ib txwm, siv cov hmoov nplej los ua koj cov qhaub cij niaj hnub
Kauj Ruam 4. Ua miso kua zaub
Miso yog tsim los ntawm cov khoom xyaw fermented, yog li nws muab cov khoom zoo ntawm probiotics. Koj tuaj yeem ntxiv ib diav miso rau dej rau cov kua zaub qab.
Muaj ib khob miso kua zaub rau pluas su lossis noj hmo ntxiv qee cov probiotics
Kauj Ruam 5. Sim tempeh
Tempeh yog tsim los ntawm cov taum pauv fermented. Nws yog qhov kev xaiv neeg tsis noj nqaij uas koj tuaj yeem siv los hloov nqaij hauv cov tais diav. Vim tias nws tau fermented, nws muab cov khoom zoo ntawm probiotics.
Siv tempeh hloov nqaij hauv koj cov nplej zom, do kib, lossis zaub xam lav
Txoj Kev 3 ntawm 4: Koom nrog Probiotics Lwm Txoj Hauv Kev
Kauj Ruam 1. Noj cov tshuaj prebiotic ntxiv
Prebiotic yog ib hom fiber ntau uas tuaj yeem yaj hauv dej thiab siv los ntawm cov kab mob plab rau roj. Saib rau cov tshuaj prebiotic uas muaj inulin, fructooligosaccharides (FOS), thiab galactooligosaccharides (GOS). Cov no ua raws li prebiotics, txhawb nqa probiotics.
Koj kuj tseem yuav tsum nrhiav "USP Verified" foob, uas qhia tias lub chaw kuaj ntshav tsis muaj txiaj ntsig, USP, tau tshuaj xyuas qhov tseeb ntawm cov ntsiab lus thiab pom tias cov kab mob lossis lwm yam khoom xyaw uas tau teev tseg hauv daim ntawv lo yeej yog hauv lub raj mis
Kauj Ruam 2. Noj cov tshuaj probiotic ntxiv
Probiotic-muaj cov tshuaj ntxiv tuaj yeem ua rau nce tus naj npawb ntawm cov kab mob plab hnyuv. Tau txais daim ntawv tso tawm tswj. Koj xav tau daim ntawv ntawm probiotic uas tso cai rau lub tsiav tshuaj lossis ntsiav tshuaj kom yaj tom qab nws dhau los ntawm lub plab, uas yog qhov kev tswj hwm-tso tawm ua. Txheeb xyuas hnub tas sij hawm. Nco ntsoov tias qhov ntxiv muaj tsawg kawg 25 txhiab Colony Forming Units (CFUs).
- Ua kom paub tseeb tias probiotic muaj ntau hom kab mob sib txawv, tab sis tsawg kawg muaj L. acidophilus, L. Fermentum, L, rhamnosus, B. longum, thiab B. bifidum.
- Qee cov khoom suav nrog cov poov xab, Saccharomyces, uas ua haujlwm tau zoo los pab tiv thaiv kab mob hauv plab. Qhov no yuav tsum raug zam yog tias koj muaj IBS, tshwj xeeb tshaj yog tias koj yuav muaj SIBO (Cov kab mob me me hnyuv loj hlob tuaj).
Kauj Ruam 3. Noj cov khoom noj prebiotic
Cov khoom noj prebiotic yog cov zaub mov uas txhawb nqa thiab txhawb nqa cov kab mob plab. Noj cov khoom noj prebiotic tsawg kawg ob zaug ib hnub. Cov khoom noj prebiotic muaj xws li:
- Oatmeal
- Liab caw
- Zib ntab
- Chicory hauv paus
- Jerusalem artichokes
- Dandelion zaub ntsuab
- Qej
- Leeks
- Asparagus
- Nplej nplej
- Ci cov hmoov nplej
- Txiv tsawb
- Maple phoov
- Legumes
Txoj Kev 4 ntawm 4: Ntxiv Cov Khoom Noj Uas Pab Digestion
Kauj Ruam 1. Noj zaub ntsuab
Cov zaub nplooj ntsuab yog qee yam khoom noj tseem ceeb tshaj plaws uas koj tuaj yeem suav nrog hauv koj cov zaub mov noj. Cov zaub no txhawb kev loj hlob ntawm cov kab mob noj qab nyob zoo. Lawv muaj cov tshuaj uas cov kab mob siv los tsim cov tshuaj tiv thaiv kab mob thiab, qee zaum, tuaj yeem pab tiv thaiv mob qog noj ntshav tau zoo.
- Noj kale, zaub ntsuab, Swiss chard, thiab zaub ntsuab los ntawm mustard, collard, beet, thiab turnip nroj tsuag. Tsis tas li suav nrog zaub paj, zaub paj zaub, zaub qhwv, zaub paj, zaub paj.
- Koj tuaj yeem noj ib txog tsib khob ntawm cov nplooj ntsuab tsaus. Koj tsis tuaj yeem noj ntau cov zaub ntsuab tsaus.
Kauj Ruam 2. Ua kom koj cov fiber ntau
Cov peev txheej ntawm fiber tsis muab cov kab mob, tab sis fiber yog qhov tseem ceeb rau kev noj qab haus huv plab hnyuv microbiome. Fiber hauv kev noj zaub mov ua haujlwm ntau lub luag haujlwm. Nws tuaj yeem pab koj ua kom lub plab zom mov tsis tu ncua, pab tshem tawm cov zom zaub mov thiab cov tshuaj lom pov tseg, thiab muab roj rau lub plab microbiome. Qhov tsis muaj fiber ntau tuaj yeem tshaib plab cov kab mob thiab yuam kom lawv nrhiav roj los ntawm lwm qhov chaw, xws li cov hnoos qeev ntawm lub plab.
- Cov zaub mov muaj fiber ntau suav nrog cov nplej tag nrho, zaub, thiab txiv hmab txiv ntoo. Noj cov txiv hmab txiv ntoo, xws li txiv apples, plums, prunes, txiv duaj, thiab nectarines.
- 20 txog 35 grams fiber ntau hauv ib hnub yog lub hom phiaj tsim nyog. Yog tias koj tuaj yeem nqa ntau dua, qhov ntawd zoo dua. Qee tus neeg ua tau zoo dua nrog cov fiber ntau, txawm tias muaj fiber ntau tuaj yeem ua rau muaj roj hauv qee qhov.
Kauj Ruam 3. Noj zaub cruciferous
Cov zaub cruciferous xws li zaub paj, zaub zaub zaub, zaub qhwv, thiab zaub paj zaub muaj fiber ntau, uas pab pab zom zaub mov.
Cruciferous zaub xws li zaub paj, zaub zaub zaub, zaub qhwv, thiab zaub paj paj muaj cov tshuaj hu ua glucosinolates. Glucosinolates yog cov tshuaj muaj cov tshuaj sulfur uas, thaum lub sijhawm zom zaub mov, ua kom tawg ua cov indoles, nitriles, thiocyanates, thiab isothiocyanates. Indole-3-carbinol thiab sulforaphane tau kawm ntau tshaj ntawm cov tshuaj no, thiab tau pom tias tuaj yeem tiv thaiv kev loj hlob ntawm mob qog noj ntshav ntawm lub zais zis, lub mis, txoj hnyuv, lub siab, lub ntsws, thiab lub plab hauv cov tsiaj lab. Peb kuj paub tias cov neeg uas noj zaub mov nrog cov zaub no zoo li muaj qog noj ntshav tsawg dua
Kauj Ruam 4. Noj taum
Taum muaj ntau cov fiber ntau, tab sis lawv kuj tso tawm cov saw luv fatty acids (SCFAs). Cov SCFAs no ntxiv dag zog thiab txhawb nqa cov kab mob plab.
