Yuav Ua Li Cas Xaiv Cov Dej Haus Uas Zoo Rau Kab Mob Gut: 13 Kauj Ruam

2024 Tus sau: Louis Wesley | [email protected]. Kawg hloov kho: 2023-12-16 12:46

Coob leej neeg txaus siab los txhim kho kev noj qab haus huv ntawm lawv cov GI system los ntawm kev noj cov tshuaj probiotics. Cov kab mob muaj txiaj ntsig no tau xav tias yog "cov kab mob zoo" vim tias lawv pab tiv thaiv koj li kab ke GI thiab tseem tuaj yeem txhawb kev noj qab haus huv lub plab zoo dua. Probiotics muaj nyob hauv ntau yam khoom noj thiab dej haus; txawm li cas los xij, ntau cov zaub mov uas muaj probiotics yog cov khoom noj mis nyuj lossis cov khoom qab zib uas yuav tsis haum rau txhua tus noj zaub mov lossis ua neej nyob. Kev haus cov dej haus uas muaj cov tshuaj probiotics tuaj yeem ua kom qab thiab yooj yim ua rau qee tus neeg. Txiav txim siab yuav cov dej haus probiotic kom koj tuaj yeem pab txhim kho koj txoj kev noj qab haus huv hauv plab.

Cov kauj ruam

Ntu 1 ntawm 3: Nrhiav Kev Haus Dej Probiotic

Xaiv Cov Dej Haus Uas Zoo Rau Kab Mob Kab Mob Kauj Ruam 1

Kauj Ruam 1. Nyeem daim ntawv lo

Thaum twg koj tab tom nrhiav yuav khoom ntxiv lossis khoom noj nrog cov khoom tshwj xeeb, nws yog qhov tseem ceeb los tshuaj xyuas daim ntawv lo. Koj yuav tsum saib ntawm lub vaj huam sib luag qhov tseeb khoom noj khoom haus, cov npe khoom muaj thiab lwm yam ntawv lo muaj nyob ntawm cov khoom.

Them sai sai rau hnub tas sij hawm. Txij li probiotics yog cov kab mob muaj sia, nws yog qhov tseem ceeb kom ntseeg tau tias koj saib hnub tas sij hawm kom ntseeg tau tias cov khoom tsis tas sijhawm. Tsis tas li, xaiv cov dej haus uas muaj hnub tas sij hawm uas tsis tuaj sai sai. Koj yuav xav paub tseeb tias koj haus nws hauv lub sijhawm.
Kuj nrhiav cov dej haus uas hais "muaj cov kab lis kev cai nyob lossis nquag." Qhov no txhais tau tias cov chaw tsim khoom tau ntxiv probiotics rau cov dej haus no.
Txij li thaum koj tab tom yuav haus, tseem tshuaj xyuas daim ntawv lo khoom noj khoom haus. Nco ntsoov yuav qee yam uas yuav haum rau koj li kev qhia noj zaub mov. Tej zaum koj yuav xav saib kom haus cov dej qab zib tsawg dua, ib yam uas tsis ntxiv qab zib lossis qee yam tsis muaj rog. Koj yuav pom cov ntaub ntawv no ntawm daim ntawv qhia zaub mov tseeb.

Xaiv Cov Dej Haus Uas Zoo Rau Kab Mob Kab Mob Kauj Ruam 2

Kauj Ruam 2. Saib dej qab zib nrog tsawg kawg 5 billion CFU (pawg ua pawg)

Tag nrho cov tshuaj probiotic (suav nrog cov dej haus ntxiv) yuav muaj cov kab mob ntawm tus kheej muaj nyob hauv cov khoom teev tseg hauv daim ntawv lo. Lub hom phiaj nrhiav cov dej haus uas muaj tsawg kawg 5 txhiab CFUs.

Koj yuav pom cov dej haus probiotic uas muaj ntau yam ntawm CFUs. Cov nyiaj ntau dua, muaj zog dua thiab muaj txiaj ntsig ntau dua cov dej haus yuav txhawb nqa cov kab mob zoo hauv koj lub plab.
Cov kev tshawb fawb tau pom tias qee qib ntawm cov kab mob ua rau muaj txiaj ntsig zoo tshaj plaws. Feem ntau, ib qho dej haus ntxiv uas muaj tsawg kawg 5 txhiab CFUs tau txhawb los ntawm cov kws paub noj qab haus huv.
Tsuas yog cov tshuaj ntxiv thiab dej haus ntxiv yuav teev CFUs; Txawm li cas los xij, tsis yog txhua yam dej haus uas muaj probiotics yuav sau CFUs (zoo li kefir lossis kombucha). Tsuas yog cov dej haus muag raws li kev noj haus ntxiv yuav teev cov CFUs.
Txawm hais tias qee qhov dej haus yuav tsis sau npe CFU suav, qhov ntawd tsis txhais tau tias lawv tsis muaj txiaj ntsig lossis yuav tsis muab koj lub plab nrog rau cov txiaj ntsig. Nws tsuas yog qhov txiaj ntsig ntxiv yog tias koj pom cov dej haus uas muab cov ntaub ntawv no.

Xaiv Cov Dej Haus Uas Zoo Rau Cov Kab Mob Kab Mob Kauj Ruam 3

Kauj Ruam 3. Yuav khoom ntxiv uas yuav tsum tau muab tso rau hauv tub yees

Koj tuaj yeem pom tias qee cov dej haus muaj txee ruaj khov, thaum lwm tus tsuas yog pom hauv ntu tub yees. Cov kws tshaj lij kev noj qab haus huv feem ntau qhia kom yuav cov tshuaj ntxiv thiab dej haus uas yuav tsum tau muab tso rau hauv tub yees.

Txij li probiotics yog cov kab mob uas muaj sia nyob, lawv yuav tsum tau khaws cia kom muaj sia nyob kom muaj zog. Cov dej haus uas muaj tub yees muaj cov kab lis kev cai nyob uas tau qhia tias ua tau zoo tshaj plaws ntawm kev txhim kho kev noj qab haus huv hauv plab.
Cov dej haus uas muaj txee ruaj khov yuav muaj cov tshuaj probiotics uas tau ua tiav ntau dua txhawm rau siv tau ntawm chav sov.
Nco ntsoov tias tom qab koj yuav lawv koj tseem khaws cov dej txias txias tshwj tsis yog koj haus nws tam sim ntawd.

Xaiv Cov Dej Haus Uas Zoo Rau Cov Kab Mob Kab Mob Kauj Ruam 4

Kauj Ruam 4. Sim nrhiav cov dej haus uas muaj cov kab mob Bifidobacterium lossis Lactobacilli

Muaj ntau yam sib txawv ntawm cov kab mob probiotic sib txawv uas pom hauv cov dej haus thiab tshuaj ntxiv. Nco ntsoov tias koj tab tom yuav cov dej haus uas muaj cov kab mob zoo tshaj plaws thiab muaj txiaj ntsig zoo tshaj plaws ntawm probiotics.

Cov kev tshawb fawb tau qhia tias tawm ntawm txhua qhov sib txawv ntawm cov kab mob probiotics, ob qhov ua tau zoo tshaj plaws yog bifidobacteria thiab Lactobacilli.
Thaum koj tab tom nyeem daim ntawv lo ntawm koj cov dej haus probiotic, ntxeev lub raj mis thiab saib lossis ze cov npe khoom. Nov yog qhov uas koj yuav pom cov kab mob probiotic tau teev tseg (yog tias muaj).
Tsis yog txhua cov dej haus uas muaj cov tshuaj probiotics yuav muaj hom kab mob teev tseg. Qhov no tsis txhais tau tias koj yuav tsum tsis txhob haus cov dej haus no lossis lawv tsis muaj txiaj ntsig. Nws tsuas yog qhov txiaj ntsig ntxiv yog tias koj tuaj yeem pom lub npe ntawm cov kab mob probiotic tseeb.

Ntu 2 ntawm 3: Koom nrog Cov Dej Haus uas Pab Txhim Kho Kab Mob Gut

Xaiv Cov Dej Haus Uas Zoo Rau Cov Kab Mob Kab Mob Kauj Ruam 5

Kauj Ruam 1. Haus kefir

Kefir yog cov dej haus ib txwm muaj rau cov tebchaws Europe sab hnub tuaj. Nws yog cov dej haus fermented uas muaj qhov sib xws ntawm cov kua mis nyeem qaub heev. Nws yog tart, tab sis qab heev thiab muaj qhov tseem ceeb ntawm cov probiotics uas muaj txiaj ntsig zoo rau koj lub plab.

Cov kev tshawb fawb tau pom tias ntxiv rau txhim kho kev noj qab haus huv ntawm koj li GI system, kefir kuj tau pom tias muaj cov tshuaj tua kab mob, tshuaj tua kab mob thiab ua haujlwm tiv thaiv kab mob qog noj ntshav.
Txij li cov txiaj ntsig kev noj qab haus huv ntawm kefir tau dhau los ua neeg paub zoo, nws yooj yim dua los nrhiav cov khoom noj uas muaj fermented no hauv koj lub khw muag khoom noj. Nws feem ntau pom muaj nyob hauv cov tub yees uas nyob ze cov kua mis los yog ua cov smoothies ua ntej.
Ntau lub tuam txhab uas tsim kefir sau cov hom kev nyob thiab kev coj noj coj ua uas lawv ntxiv lossis siv los ua lawv cov kefir. Saib rau cov dej haus uas tshaj tawm txog kev siv bifidobacteria thiab Lactobacilli hom.
Koj tuaj yeem haus kefir zoo ib yam lossis sib xyaw nws ua cov txiv hmab txiv ntoo hauv tsev. Plain kefir yog tart heev, txawm li cas los xij koj tuaj yeem pom cov txiv hmab txiv ntoo tsw qab uas muaj qab zib me ntsis.

Xaiv Cov Dej Haus Uas Zoo Rau Kab Mob Kab Mob Kauj Ruam 6

Kauj Ruam 2. Sim kombucha

Kombucha yog lwm cov dej qab zib uas tau dhau los ua neeg nyiam. Nws yog cov tshuaj yej fermented uas muaj me ntsis ntawm bubbly carbonation rau nws. Muaj ntau qhov kev thov noj qab haus huv tau hais txog kombucha suav nrog kev txhawb nqa cov kab mob zoo hauv lub plab.

Kombucha yog tsim los ntawm fermenting poov xab thiab kab mob nrog tshuaj yej. Tom qab fermentation, qhov tshwm sim yog qab zib me ntsis, qab zib me ntsis uas muaj qee yam ntuj tsim.
Qee qhov kev tshawb fawb tau qhia tias kombucha muaj cov tshuaj tua kab mob thiab tshuaj tua kab mob uas yuav pab txhawb kev tiv thaiv kab mob thiab GI.
Koj tuaj yeem pom kombucha hauv koj lub khw muag khoom noj hauv cheeb tsam hauv qhov chaw txias txias. Nws yuav tsum tau txias kom txog thaum koj haus nws. Kuj nco ntsoov ua raws hnub pom zoo tas sij hawm.

Xaiv Cov Dej Haus Uas Zoo Rau Kab Mob Kab Mob Kauj Ruam 7

Kauj Ruam 3. Xaiv cov dej qab zib kua txiv hmab txiv ntoo

Qee lub tuam txhab ntxiv kuj ua dej haus probiotic uas muag raws li kev noj haus ntxiv. Cov dej qab zib no feem ntau yog cov kua txiv hmab txiv ntoo-based nrog probiotics ntxiv rau lawv.

Coob leej neeg tuaj yeem hla dhau cov khoom noj uas muaj mis-raws li probiotic haus lossis khoom noj vim tias tsis muaj lactose lossis tsis nyiam cov zaub mov no. Cov tuam txhab tau ntim qhov sib txawv los ntawm kev ntxiv cov tshuaj probiotics rau cov kua txiv hmab txiv ntoo uas tau pom tias muaj txiaj ntsig zoo ib yam.
Cov kev tshawb fawb tau pom tias cov kab mob ntxiv rau cov kua txiv hmab txiv ntoo tuaj yeem muaj txiaj ntsig zoo ib yam ntawm GI system raws li cov khoom siv mis nyuj raws li probiotics.
Txij li cov dej haus no tau ua lag luam raws li kev noj haus, koj yuav pom ntau cov ntaub ntawv tshwj xeeb ntawm cov hom thiab cov tshuaj probiotics uas lawv muaj. Nov yog cov khoom uas koj xav kom CFUs muaj ntau dua 5 txhiab nyiaj thiab cov kab mob suav nrog yog bifidobacteria lossis Lactobacilli.
Koj yuav pom cov kua txiv hmab txiv ntoo no muaj cov tshuaj probiotic hauv cov tub yees ntxiv rau hauv lub qhov rooj lossis hauv chav dej txias txias ntawm koj lub khw muag khoom noj. Cov no yuav tsum tau siv tam sim lossis khaws cia hauv tub yees kom txog thaum lawv tas sijhawm.

Xaiv Cov Dej Haus Uas Zoo Rau Kab Mob Kab Mob Kauj Ruam 8

Kauj Ruam 4. Haus cov kua mis nyeem qaub ua ntej

Zoo ib yam li cov kua txiv hmab txiv ntoo probiotic, koj tseem yuav pom cov probiotic smoothies muaj. Cov no yog cov dej haus ua ntej uas yog mis nyuj-thiab txiv hmab txiv ntoo raws thiab kuj muaj txiaj ntsig zoo probiotics.

Cov probiotic smoothies no feem ntau yog ua los ntawm yogurt lossis kefir uas muaj cov kev coj noj coj ua lossis kev coj noj coj ua tau ntxiv thaum lub sijhawm ua cov smoothie.
Coob leej neeg yuav txaus siab rau cov smoothies no vim tias lawv tsis qab dua me ntsis thiab muaj qab zib thiab ntxim nyiam dua piv rau kefir lossis kombucha.
Nco ntsoov tias qee qhov ntawm cov kua mis nyeem qaub no tej zaum yuav muaj qhov tseem ceeb ntxiv ntawm qab zib. Nco ntsoov nyeem daim ntawv qhia zaub mov kom pom tias muaj piam thaj ntau npaum li cas hauv ib qho.

Xaiv Cov Dej Haus Uas Zoo Rau Kab Mob Kab Mob Kauj Ruam 9

Kauj Ruam 5. Xav txog kev yuav cov dej haus uas muaj probiotic ntxiv

Sab nraum ntawm cov dej haus probiotic ib txwm muaj, qee lub tuam txhab ntxiv muag me me "txhaj tshuaj" lossis cov khoom me me ntawm cov kua probiotics. Cov no yuav yog lwm txoj hauv kev yog tias koj tab tom nrhiav txhim kho cov kab mob noj qab haus huv pom hauv koj lub plab.

Hauv txoj kab txuas ntxiv, koj tuaj yeem pom ntu txias txias me me nrog cov dej haus me me uas tau teev tseg raws li cov tshuaj probiotic ntxiv. Lawv feem ntau muaj cov ntsiab lus siab ntawm cov kab mob zoo hauv cov kua me me.
Cov no zoo ib yam li noj cov tshuaj probiotic lossis ntsiav tshuaj tshwj tsis yog tias nws nyob hauv daim ntawv haus. Lub tswv yim yog tias koj tuaj yeem tau txais qhov tshuaj tsim nyog ntawm probiotics hauv ib qho "txhaj tshuaj" yooj yim thiab tsis tas yuav haus ntau lwm cov dej haus zoo li kefir.
Tsuav yog cov dej haus no muaj tsawg kawg 5 billion CFUs, txoj cai lim cov kab mob thiab haum rau koj cov zaub mov noj (piv txwv li, ua qee yam calories), cov no kuj tsim nyog suav nrog.

Ntu 3 ntawm 3: Txhim Kho Kab Mob Gut nrog Lwm Cov Khoom Noj

Xaiv Cov Dej Haus Uas Zoo Rau Kab Mob Kab Mob Kauj Ruam 10

Kauj Ruam 1. Suav nrog ua yogurt ib hnub

Ib qho ntawm cov zaub mov feem ntau paub tias muaj siab hauv probiotics yog yogurt. Koj tuaj yeem pom yogurts nrog cov kab lis kev cai nyob thiab nquag ntawm ib qho ntawm cov khw muag khoom noj. Ntxiv qhov no rau koj cov zaub mov ntxiv nrog rau cov dej haus probiotic tuaj yeem pab txhawb lub plab kom noj qab nyob zoo.

Ntau lub tuam txhab yogurt tam sim no tau ntxiv probiotics rau lawv cov yogurts. Nws ib txwm pom pom yogurts uas tau tshaj tawm "nyob thiab kev coj noj coj ua" ntawm lawv cov khoom. Saib rau daim ntawv lo rau ntawm yogurts ua ntej koj yuav lawv.
Xaiv yogurts uas muaj me ntsis ntxiv suab thaj rau lawv. Tej zaum koj yuav xav lo rau cov kua mis nyeem qaub tsis yog hloov pauv thiab ntxiv koj tus kheej cov txiv hmab txiv ntoo lossis cov tshuaj tsw qab hauv tsev.
Nrog rau ib qho ntawm kev noj yogurt txhua hnub yog txoj hauv kev zoo kom tau txais txiaj ntsig zoo ntawm probiotics. Lub hom phiaj rau 1 khob ntawm yogurt rau ib pluas noj.

Xaiv Cov Dej Haus Uas Zoo Rau Kab Mob Kab Mob Kauj Ruam 11

Kauj Ruam 2. Sim fermented zaub

Yog tias koj tsis muaj lactose lossis tsis txaus siab rau cov khoom noj mis nyuj, muaj ntau cov probiotics pom hauv cov txiv hmab txiv ntoo thiab zaub. Cov khoom noj txom ncauj me me thiab qaub me ntsis yog qhov zoo ntawm cov kab mob ua kom lub plab txhim kho.

Cov zaub uas muaj cov kab mob probiotic suav nrog: kimchi, sauerkraut, pickles, thiab zaub zaub qab zib (zoo li cov zaub qhwv zaub qhwv).
Yog tias koj tab tom yuav cov khoom noj no los ntawm lub khw muag khoom noj, nco ntsoov saib cov khoom uas tsis tau muab pasteurized li cov txheej txheem no tua cov kab mob probiotics. Nws yuav tsum hais "ib txwm fermented" lossis "unpasteurized."
Suav nrog kev ua haujlwm ntawm cov zaub tangy no txhua hnub los pab ua kom muaj cov tshuaj probiotics uas koj noj. Ib qho kev pabcuam zaub yog li 1 khob. Qhov no yuav yog ntau thaum nws los txog rau cov zaub fermented, yog li txiav txim siab faib ua qhov kev pab no txhua hnub.

Xaiv Cov Dej Haus Uas Zoo Rau Kab Mob Kab Mob Kauj Ruam 12

Kauj Ruam 3. Noj cov zaub mov muaj protein ntau

Lwm qhov chaw nthuav uas koj tuaj yeem pom cov tshuaj probiotics yog nyob hauv cov zaub mov muaj protein ntau. Ob leeg tofu thiab tempeh muaj probiotics thiab tuaj yeem yog lwm txoj hauv kev zoo rau cov khoom noj mis nyuj lossis cov zaub fermented.

Ob leeg tofu thiab tempeh yog tsim los ntawm cov taum pauv fermented. Probiotics tshwm sim los ntawm cov txheej txheem fermentation ua cov protein no muaj txiaj ntsig zoo rau koj lub plab.
Txij li tofu thiab tempeh raug suav hais tias yog cov protein, nws yog ib qho tseem ceeb los ntsuas qhov tsim nyog ua haujlwm loj. Ua raws li 3 - 4 oz feem ntawm ib qho twg ib pluas noj.
Yog tias koj tsis tau siav nrog tofu lossis tempeh ua ntej, nws yooj yim los pib. Ob leeg yog qhov zoo thaum marinated thiab tuaj yeem noj ntau qhov tsw. Los ntawm qhov ntawd, lawv tuaj yeem ci, ntxiv rau do-fries lossis crumbled thiab siv qhov chaw ntawm cov nqaij hauv av.

Xaiv Cov Dej Haus Uas Zoo Rau Cov Kab Mob Gut Kauj Ruam 13

Kauj Ruam 4. Ntxiv cov khoom noj uas muaj prebiotics

Txhua yam kab mob muaj sia xav tau cov zaub mov lossis roj av - suav nrog probiotics. Lawv cov zaub mov tau hu ua prebiotics uas yog sib cais ntawm cov zaub mov sib txawv thiab txhawb kev loj hlob ntawm cov kab mob noj qab haus huv no.

Prebiotics tshwj xeeb yog cov khoom tsis zom tau ntawm cov zaub mov (zoo li hom qab zib hu ua fructooligosaccharide) uas ua zaub mov rau cov probiotics.
Cov khoom noj no muaj nyob hauv cov pab pawg tshwj xeeb ntawm cov khoom noj. Lawv suav nrog: leeks, txiv tsawb, dos, qej, artichokes, taum pauv, asparagus thiab cov nplej tag nrho (zoo li qhob cij tag nrho lossis nplej nplej tag nrho).
Sim ua ke cov zaub mov no lossis noj ib qho ntawm prebiotic thiab probiotic txhua hnub. Piv txwv li, koj tuaj yeem ntxiv cov txiv tsawb txiav rau koj cov kua mis nyeem qaub los yog sauté dos, qej thiab tempeh ua ke kom sib tov.

Lub tswv yim

Cov kab mob hauv plab tau muab cais ua qhov zoo (muaj txiaj ntsig) thiab pawg tsis zoo. Cov kab mob muaj txiaj ntsig pab tswj kev noj qab haus huv los ntawm kev tawm tsam cov kab mob phem thiab lawv pab hauv kev zom zaub mov thiab nqus cov khoom noj.
Ib puag ncig ntawm kev kho tshuaj tua kab mob yuav cuam tshuam cov kab mob hauv lub plab, thiab nce qib cov kab mob phem. Kev noj cov tshuaj probiotics tom qab kev kho tshuaj tua kab mob yuav pab kho qhov sib npaug hauv lub plab.