Cov kab mob hauv plab, qee zaum hu ua "plab hnyuv," suav nrog cov kab ke nyuaj ntawm cov kab mob uas nyob hauv tib neeg lub plab zom mov. Nws yog ib qho tseem ceeb uas txhua tus neeg - suav nrog menyuam yaus - muaj cov kab mob hauv lub plab los pab txhawb kev zom zaub mov kom zoo thiab ua cov khoom pov tseg. Cov kab mob hauv plab tau pab thiab muaj txiaj ntsig los ntawm kev noj zaub mov zoo hauv probiotics, lossis noj cov tshuaj probiotic ntxiv.
Cov kauj ruam
Ntu 1 ntawm 3: Zam Cov Khoom Noj Uas Ua Rau Cov Kab Mob Gut Kab Mob
Kauj Ruam 1. Tsis txhob noj zaub mov ntau
Cov khoom ua tiav dhau feem ntau muaj cov khoom noj tsawg tsawg feem ntau, thiab tuaj yeem txo qis cov kab mob hauv plab noj qab haus huv yog tias noj ntau. Cov khoom noj ua tiav kuj tseem muaj cov zaub mov tsawg thiab cov probiotics, uas tsim nyog rau kev noj qab haus huv lub plab. Kev noj ntau dhau ntawm cov zaub mov tiav kuj tseem cuam tshuam nrog kev nce hauv plab hnyuv.
Nws tuaj yeem nyuaj kom cov menyuam noj cov zaub mov tsis muaj xim, ib txwm muaj xim, vim tias cov menyuam feem ntau tau kos rau ntawm cov xim zoo nkauj thiab nyiam saj me me ntawm cov zaub mov tiav. Sim maj mam txiav koj cov menyuam tawm ntawm cov zaub mov tiav. Piv txwv li, tso cai rau menyuam yaus kom muaj mac thiab cheese lossis cov nqaij qaib noj hmo rau qee hnub, tab sis hais kom lawv noj cov kua los yog txiv tsawb ua ntej
Kauj Ruam 2. Muab cov menyuam lim dej
Yog tias koj nyob hauv ib cheeb tsam hauv nroog, koj cov kais dej yuav zoo li tshuaj xws li tshuaj chlorine. Cov tshuaj chlorine tuaj yeem tua cov kab mob uas muaj teeb meem hauv cov kais dej, tab sis kuj tuaj yeem tua cov kab mob plab zoo thaum noj. Es tsis txhob muab cov dej ncaj rau cov menyuam, lim cov kais dej los ntawm qhov ua tau zoo, lim cov pa roj carbon. Qhov no yuav tshem tawm cov tshuaj chlorine feem ntau los ntawm cov kais dej thiab txhawb kev noj qab haus huv theem ntawm cov kab mob hauv plab.
- Cov lim dej raws cov pa roj carbon tuaj yeem xaj yuav ntawm koj lub khw muag khoom noj hauv chav ua noj, thiab tseem tuaj yeem muaj nyob hauv khw muag khoom noj. Hom xws li Kenmore, Paragon, thiab Aquasana ua cov tshuab lim dej raws cov pa roj carbon. Koj tseem tuaj yeem yuav lub taub lim dej uas muaj qhov taub me me, uas yuav kim dua thiab tsis xav tau kev teeb tsa.
- Koj tseem tuaj yeem yuav cov dej fwj los ntawm koj lub khw muag khoom hauv nroog. Cov dej hauv lub raj mis yog qhov pheej yig yog tias yuav hauv cov raj mis uas muaj nkas loos.
Kauj Ruam 3. Tsom ntsoov rau kev noj zaub mov organic, tsis yog GMO
Hauv ntau qhov xwm txheej, hloov khoom noj khoom haus hloov pauv tau txau nrog tshuaj tua kab uas, thaum noj, tuaj yeem ua rau cov kab mob hauv plab thiab ua rau kev zom zaub mov tsis zoo hauv ob tus menyuam thiab cov neeg laus. Txhawm rau zam qhov no, ua zaub mov organic uas tsis tau kho nrog tshuaj tua kab xws li Glyphosate. Tsis yog txhua qhov khoom noj GMO raug cim raws li xws li ntawm lub ntim, yog li koj yuav tsum tsom mus rau kev yuav cov khoom cim "organic."
Cov zaub mov GMO feem ntau suav nrog pob kws, kua, thiab roj canola. Nrhiav cov khoom noj organic ntawm cov khoom noj no ntawm koj lub khw muag khoom noj hauv khw lossis khw muag khoom noj qab haus huv. Kuj yuav khw rau cov txiv hmab txiv ntoo thiab zaub organic, vim tsis yog cov zaub veggies thiab txiv hmab txiv ntoo feem ntau kho nrog tshuaj tua kab
Ntu 2 ntawm 3: Muab Koj Cov Menyuam Probiotics thiab Prebiotics
Kauj Ruam 1. Ua zaub mov uas muaj cov tshuaj probiotics ntau
Probiotics muab cov kab mob muaj sia nyob uas pab txhim kho kev noj qab haus huv ntawm cov kab mob hauv plab hauv koj cov menyuam lub plab zom mov. Cov khoom siv mis nyuj tshwj xeeb tshaj yog muaj cov probiotics; npaj pab cov menyuam yaus ntau ntawm cov kua mis nyeem qaub uas muaj "nyob thiab coj noj coj ua" thiab muaj hnub nyoog cheese, tshwj xeeb yog gouda thiab cheddar.
Probiotics kuj tseem muaj nyob hauv cov khoom fermented. Yog tias koj cov menyuam tsis tuaj yeem xaiv noj, sim pub lawv cov tais diav uas muaj kua txiv hmab txiv ntoo cider vinegar, sauerkraut, tempeh, lossis kefir (zoo li cov kua zaub)
Kauj Ruam 2. Muab cov tshuaj probiotic rau menyuam yaus
Ntxiv nrog rau kev pabcuam zaub mov nplua nuj nyob hauv probiotic, koj tseem tuaj yeem muab koj cov menyuam ntxiv cov tshuaj probiotic los txhawb qib cov kab mob. Yog tias koj cov menyuam nyiam noj zaub mov zoo thiab tsis xav noj zaub mov tsis tiav thiab zaub, npaj yuav muab lawv cov tshuaj probiotic txhua hnub. Txawm hais tias cov tshuaj probiotic tsis xav tau daim ntawv yuav tshuaj, sab laj nrog koj tus menyuam tus kws kho mob ua ntej pib cov menyuam noj tshuaj ntxiv.
- Cov tshuaj Probiotic muaj nyob ntawm cov khw muag khoom noj qab haus huv feem ntau lossis tom qab lub khw muag tshuaj. Raws li lawv muaj cov kab mob nyob, cov tshuaj ntxiv yuav tsum tau muab tso rau hauv tub yees. Saib rau ib daim ntawv ntawm probiotic, xws li Nature's Bounty Acidophilus Probiotic. Cov no yuav tsis cim nrog qhov tshwj xeeb ntau npaum li cas (vim tias probiotics tsis yog txuj ci tshuaj)
- Ib qho ntxiv, nrhiav cov tshuaj probiotic hauv pob ntawv uas tuaj yeem sib xyaw rau menyuam cov zaub mov. Feem ntau cov pob ntawv probiotic yuav cim "rau menyuam," suav nrog cov npe Culturelle rau Cov Menyuam thiab Florastor Kid.
Kauj Ruam 3. Pub me nyuam kom muaj fiber ntau
Cov zaub mov muaj fiber txhawb kev zom zaub mov zoo los ntawm kev sau menyuam yaus lub plab thiab hnyuv nrog prebiotics: cov zaub mov uas muaj cov kab mob probiotic pub rau. Cov menyuam yaus uas noj zaub mov prebiotic fibrous yuav muaj lub plab zom mov ntau dua rau cov kab mob probiotic, thiab yuav txhim kho kev noj qab haus huv lub plab tag nrho. Pub me nyuam cov fibers xws li artichokes, asparagus, leeks, thiab dos.
Yog tias koj cov menyuam txaj muag los ntawm cov ntxhiab tsw qab thiab cov xim sib txawv ntawm cov fibers no, hloov pauv ntau cov menyuam yaus nyiam ua prebiotic, suav nrog txiv tsawb thiab txiv lws suav thiab nplej xws li barley thiab rye
Ntu 3 ntawm 3: Tswj Kev Noj Qab Nyob Zoo ntawm Cov Kab Mob Gut hauv Cov Menyuam
Kauj Ruam 1. Cia cov menyuam ua si sab nraum zoov thiab qias neeg
Thaum nws yuav zoo li tsis zoo, tso cai rau koj cov menyuam ua si sab nraum thiab npog lawv tus kheej hauv av thiab av tuaj yeem muaj txiaj ntsig kev noj qab haus huv. Yog tias menyuam yaus raug cov kab mob tshwm sim ib txwm muaj thiab cov kab mob los ntawm cov menyuam yaus, lawv tuaj yeem txhim kho lub cev muaj zog tiv thaiv kab mob thiab muaj kev noj qab haus huv ntau yam ntawm cov kab mob zom zaub mov. Thaum cov menyuam yaus tseem yuav tsum tau da dej tas li, koj tsis tas yuav txhawj xeeb txog qhov ua rau lawv tsis muaj kab mob txhua lub sijhawm.
Txhawm rau cog cov kab mob noj qab haus huv hauv koj cov menyuam lub siab, tseem zam kev ntxuav lawv txhais tes nrog xab npum tua kab mob, uas tuaj yeem tua cov kab mob noj qab nyob zoo nrog rau cov kab mob tsis zoo
Kauj Ruam 2. Saib xyuas cov tsos mob ntawm lub plab tsis zoo
Yog tias menyuam yaus muaj cov kab mob plab zom zaub mov tsis zoo, lawv tuaj yeem pom ib lossis ntau yam ntawm cov cim hauv qab no: roj ntau dhau, raws plab, lossis xeev siab. Hauv cov xwm txheej hnyav dua ntawm cov kab mob tsis zoo hauv lub plab, menyuam yaus tuaj yeem ua rau mob plab tsis txaus lossis Crohn tus kab mob, thiab tuaj yeem ua rau hnyav hnyav, tsam plab, mob plab, lossis ntshav hauv cov quav.
Thaum hloov koj tus menyuam txoj kev noj zaub mov thiab nce lawv cov kev noj zaub mov probiotic tuaj yeem txhim kho lawv txoj kev noj qab haus huv hauv plab, cov tsos mob no tuaj yeem tshwm sim vim li cas tsis cuam tshuam nrog kev noj qab haus huv hauv plab. Yog tias kev hloov kho zaub mov tsis pom cov tsos mob tshwm sim, teem sijhawm nrog koj tus menyuam tus kws kho mob
Kauj Ruam 3. Tham nrog koj tus menyuam tus kws kho mob txog kab mob plab
Txawm hais tias koj tsis tau pom cov tsos mob thiab cov tsos mob ntawm qib kab mob plab tsis txaus, nws yog lub tswv yim zoo kom nug koj tus menyuam tus kws kho mob txog txoj hauv kev uas koj tuaj yeem txhawb qib sib npaug ntawm cov kab mob hauv plab. Nug yog lawv pom zoo tshwj xeeb kev hloov pauv zaub mov noj (suav nrog cov uas koj yuav tsis tau txiav txim siab), thiab nug lawv qhov kev xav ntawm cov tshuaj probiotic rau menyuam yaus.
