Zoo li cov neeg laus, menyuam yaus muaj cov kab mob muaj txiaj ntsig thiab muaj teeb meem nyob hauv lawv cov kab ke GI. Kev tswj hwm cov kab mob no thiab txhawb nqa lawv txoj kev loj hlob thiab nthuav dav tuaj yeem pab txo ntau yam kev mob ntawm menyuam yaus xws li mob raws plab, eczema thiab colic. Qee cov khoom noj, xws li yogurt thiab pickles, muaj probiotics. Cov no yog cov kab mob muaj txiaj ntsig pom hauv cov zaub mov uas pab txhawb kev loj hlob ntawm "cov kab mob zoo" hauv koj tus menyuam qhov GI system. Kev koom nrog ntau cov khoom noj no thiab saib xyuas koj tus menyuam cov tshuaj tiv thaiv lawv tuaj yeem pab txhim kho qee yam mob.
Cov kauj ruam
Ntu 1 ntawm 3: Kev Koom Tes nrog Probiotics rau Koj Tus Menyuam Txoj Kev Noj Haus
Kauj Ruam 1. Xaiv kom pub niam mis rau koj tus menyuam
Yog tias koj muaj menyuam mos lossis menyuam yug tshiab, txiav txim siab pub niam mis rau koj tus menyuam. Cov kev tshawb fawb tau qhia tias cov menyuam mos mis niam muaj lub plab zoo dua piv rau cov menyuam mos mis.
- Tib neeg cov kua mis muaj prebiotics (zaub mov rau probiotics thiab cov kab mob plab zoo). Qhov no tso cai rau kev loj hlob ntxiv ntawm Bifidobacteria thiab Lactobacilli uas tau pom tias muaj txiaj ntsig zoo rau menyuam mos GI cov kab ke.
- Yog tias koj tsis tuaj yeem pab txhawb koj tus menyuam 100% ntawm mis niam uas yog. Txawm tias pub niam mis ib nrab ntawm lub sijhawm lossis muab lub raj mis lossis ob lub mis mis rau menyuam yuav muaj txiaj ntsig zoo rau nws cov kab ke GI thiab lub cev tiv thaiv kab mob.
Kauj Ruam 2. Npaj cov kua mis nyeem qaub
Muaj ntau yam zaub mov uas muaj probiotics, tab sis ntau txoj kev tshawb fawb tau qhia tias yog mis nyuj yog ib qho zoo tshaj plaws. Ntxiv rau, nws yog cov khoom noj rau menyuam yaus uas yuav yooj yim dua.
- Thaum koj tab tom nrhiav yogurts uas muaj probiotics, nws yog ib qho tseem ceeb kom saib rau Live Cultures foob. Qhov no txhais tau tias muaj cov kab mob nyob hauv cov kua mis nyeem qaub.
- Nws kuj tau pom zoo kom tau txais cov kua mis nyeem qaub organic. Qhov no yuav kim me ntsis, tab sis kev tshawb fawb tau qhia tias muaj qib siab dua ntawm probiotics hauv hom kua mis nyeem qaub no vim yog ua cov txheej txheem.
- Pab me nyuam cov kua mis nyeem qaub nrog qee cov txiv hmab txiv ntoo, los nag ntawm zib ntab (yog tias lawv muaj hnub nyoog ob xyoos), sib xyaw rau hauv cov txiv hmab txiv ntoo smoothie lossis siv los ua qab zib rau cov txiv hmab txiv ntoo.
Kauj Ruam 3. Kom koj tus menyuam haus kefir
Kefir yog lwm qhov muaj txiaj ntsig zoo ntawm ntau hom kab mob uas pab tau zoo. Nws me ntsis tsawg dua li yogurt, tab sis muaj txiaj ntsig zoo ib yam.
- Kefir yog cov dej haus fermented thiab muaj qhov sib xws ntawm cov kua mis nyeem qaub. Nws feem ntau yog tart heev, tab sis ntau lub npe muag kefir uas tau ntxim nyiam - zoo li txiv pos nphuab lossis blueberry kefir.
- Qee tus kws tshaj lij kev noj qab haus huv xav tias kefir tseem zoo tshaj rau yogurt vim tias nws tuaj yeem muaj txog li 12 yam sib txawv ntawm probiotics.
- Txij li kefir yuav muaj zog me ntsis rau koj tus menyuam lub palate, koj yuav xav txiav txim siab ua smoothie nrog nws. Koj tuaj yeem sib tov cov txiv hmab txiv ntoo qab zib (zoo li txiv pos nphuab, txiv puv luj lossis txiv tsawb) kom txo tau qhov qab ntawm kefir. Txawm li cas los xij, qee tus menyuam yuav nyiam kefir ib leeg lossis txiv hmab txiv ntoo kefir haus.
Kauj Ruam 4. Pab cov pickles
Ntau cov txiv hmab txiv ntoo fermented thiab pickled muaj qhov zoo ntawm probiotics. Ib qho tshwj xeeb rau menyuam yaus qhov chaw ntawm probiotics yog pickles.
- Thaum koj tab tom nrhiav yuav cov khoom qab zib, xaiv cov khoom lag luam uas ci hauv ntsev thiab dej - tsis yog kua txiv. Vinegar-based pickles tsis muaj probiotics. Koj tuaj yeem pom cov ntsev ntsev hauv cov tub yees ntawm lub khw muag khoom noj.
- Ua cov khoom qab zib ntawm koj tus menyuam cov qhaub cij, nrog rau qhaub cij lossis qhwv lossis tsuas yog txhawb koj tus menyuam kom zom lawv ua khoom noj txom ncauj.
- Kuj tseem muaj ntau yam yooj yim ua-nws-koj tus kheej cov zaub mov kom ua cov pickles nrog probiotics hauv koj lub tsev.
Kauj Ruam 5. Sim tempeh
Qhov tshwj xeeb tshaj plaws qhov chaw ntawm probiotics yog tempeh. Qhov protein ntau ntawm cov neeg tsis noj nqaij no tseem xa cov fiber thiab txhawb nqa cov kab mob noj qab haus huv.
- Tempeh yog tsim los ntawm cov taum pauv fermented uas tom qab ntawd nias ua ke rau hauv cov khoom thaiv. Nws ruaj khov dua thiab tuab dua piv rau tofu thiab tsis muaj qhov ntxhib los mos lossis ntxhib.
- Tempeh muaj tsw qab me ntsis thiab menyuam yaus yuav tsis nyiam nws yooj yim. Txawm li cas los xij, yog tias koj yias-kib tempeh lossis sauté nws nrog cov ntses qab, nws yuav sib xyaw zoo rau hauv koj cov pluas noj.
- Koj tuaj yeem lauj kaub kib tempeh sticks thiab siv rau hauv qhwv hauv qhov chaw ntawm cov nqaij deli, koj tuaj yeem zom cov tempeh thiab sauté thiab siv ua cov nqaij hauv av hloov lossis koj tuaj yeem khov nws thiab do-kib nws nrog zaub.
Kauj Ruam 6. Ua miso kua zaub
Lwm qhov chaw ua kua-raws li probiotics yog miso. Feem ntau siv los ua miso kua zaub, cov kua txiv hmab txiv ntoo fermented no yuav yog lwm txoj hauv kev kom tau txais "cov kab mob zoo."
- Zoo li tempeh, miso kuj tseem ua los ntawm cov taum pauv fermented. Nws yog fermentation ntawm ob qho ntawm cov khoom no uas ua rau lawv cov ntsiab lus probiotic siab.
- Koj yuav xav tias koj tus menyuam yuav tsis noj miso - tshwj xeeb yog miso kua zaub, txawm li cas los xij muaj ntau txoj hauv kev los siv miso paste yam tsis muaj koj tus menyuam puas paub.
- Sim ntxiv miso rau: mayonnaise rau qhov ntxeev ntawm lawv cov qhaub cij, cov zaub xam lav hauv tsev, marinades hauv tsev, lossis hauv casseroles.
Kauj Ruam 7. Ntxiv cov tshuaj probiotic ntxiv
Yog tias koj muaj cov zaub mov xaiv lossis muaj teeb meem tau txais cov zaub mov nplua nuj nyob hauv probiotic txhua hnub, koj yuav xav txiav txim siab kom koj tus menyuam noj cov tshuaj probiotic ntxiv.
- Cov kws tshaj lij kev noj qab haus huv feem ntau ntseeg tias probiotics hauv daim ntawv ntawm zaub mov lossis tshuaj ntxiv yog nyab xeeb rau menyuam yaus. Txawm li cas los xij, ib txwm tham nrog koj tus menyuam tus kws kho mob ua ntej muab nws rau tom khw muag khoom.
- Cov tshuaj Probiotic tuaj yeem tuaj yeem ua ntsiav tshuaj, ntsiav tshuaj lossis ua kua. Qee lub npe tuaj rau hauv cov ntsiav tshuaj uas zom tau thiab hauv cov ntawv ib leeg uas tuaj yeem yaj hauv cov zaub mov lossis kua. Xaiv ib yam uas koj tus menyuam yuav ua siab ntev thiab txaus siab rau.
- Kuj xyuas kom tseeb tias koj cov nyiaj ntxiv muaj tsawg kawg 1 txhiab CFUs lossis pawg sib koom ua ke. Qhov no tau pom tias yog qib muaj txiaj ntsig ntawm probiotics rau menyuam cov kab ke GI.
Kauj Ruam 8. Suav nrog cov khoom noj uas muaj prebiotics
Zoo li probiotics, prebiotics tau cuam tshuam nrog kev txhim kho lub plab. Ntxiv cov khoom noj uas muaj prebiotics ntxiv rau probiotics tuaj yeem pab ua kom muaj cov kab mob zoo hauv koj tus menyuam lub plab.
- Prebiotics yog cov khoom noj tsis txaus uas ua raws li zaub mov rau probiotics. Lawv pab txhawb kev loj hlob thiab nthuav dav ntawm cov kab mob zoo hauv koj li GI system.
- Cov zaub mov uas muaj prebiotics suav nrog: Jerusalem artichokes, zaub ntsuab dandelion, qej, qej, dos, zaub asparagus, txiv tsawb, txhuv nplej thiab hmoov nplej.
- Qee qhov ntawm cov zaub mov no tsis yog "phooj ywg zoo" thiab feem ntau yuav zoo dua thaum lawv tau ua noj thiab pov ua ke hauv pluas noj.
Ntu 2 ntawm 3: Tswj Kab Mob Gut hauv Cov Menyuam
Kauj Ruam 1. Tham nrog koj tus menyuam tus kws kho mob
Yog tias koj txaus siab muab koj tus menyuam cov tshuaj probiotics thiab tswj hwm koj tus menyuam li GI system, thawj qhov chaw pib yog tham nrog koj tus kws kho menyuam yaus.
- Cov kws tshwj xeeb ntawm cov menyuam no yuav tuaj yeem muab cov ntaub ntawv qhia zoo rau koj seb puas yog probiotics muaj kev nyab xeeb lossis muaj txiaj ntsig zoo rau koj tus menyuam.
- Nug tus kws kho menyuam yaus txog kev tshawb fawb lossis nws lub tswv yim seb puas yuav siv tau cov tshuaj probiotics tau zoo.
- Ib qho ntxiv, qhia nrog koj tus kws kho mob txoj hauv kev uas koj tau txiav txim siab ntxiv cov tshuaj probiotics rau koj tus menyuam txoj kev noj haus. Nug seb cov no puas tsim nyog lossis nyab xeeb.
Kauj Ruam 2. Saib xyuas cov txiaj ntsig lossis kev phiv tshwm sim ntawm kev siv probiotic
Yog tias koj tab tom nce lossis pib siv cov tshuaj probiotics nrog koj tus menyuam, koj yuav tab tom nrhiav qee qhov kev txhim kho hauv nws kev noj qab haus huv. Koj yuav tsum saib xyuas koj tus menyuam txoj kev noj qab haus huv tag nrho thiab teb rau probiotics kom ntseeg tau tias lawv muaj txiaj ntsig thiab nyab xeeb.
- Txiav txim siab khaws phau ntawv teev npe lossis teev dab tsi uas koj tus menyuam tau noj thiab ntau npaum li cas. Kuj tseem taug qab cov tsos mob lossis kev cuam tshuam uas koj tus menyuam tau rau cov zaub mov uas muaj probiotics.
- Yog tias koj tab tom muab koj tus menyuam ntxiv tshuaj probiotic, nco ntsoov cim lub npe, cov khoom xyaw thiab ntau npaum li cas koj tab tom muab rau koj tus menyuam.
- Kuj tseem ceeb txog kev nce qib lossis txhim kho koj tus menyuam txoj kev noj qab haus huv. Yog tias koj tsis pom qhov sib txawv hauv ob peb lub lis piam, koj yuav xav txiav tawm vim tias ob qho khoom noj probiotic thiab tshuaj ntxiv tuaj yeem kim.
Kauj Ruam 3. Zam cov tshuaj probiotics hauv cov menyuam uas muaj kev pheej hmoo siab
Txawm hais tias probiotics feem ntau suav tias yog kev nyab xeeb rau cov neeg feem coob, txawm tias menyuam yaus, tsis yog txhua tus lossis txhua tus menyuam yuav tsum noj lawv.
- Feem ntau nws suav tias nyab xeeb rau menyuam yaus - txawm tias menyuam mos. Txawm li cas los xij, tsuas yog muab cov tshuaj probiotics rau cov menyuam mos uas puv sijhawm.
- Tsis txhob siv cov tshuaj probiotic hauv cov menyuam mos ntxov, menyuam yaus lossis menyuam yaus uas muaj lub cev tsis muaj zog lossis lub cev tsis muaj zog, cov uas tau txais kev kho mob yam twg uas yuav ua rau lub cev tsis muaj zog lossis cov uas muaj cov khoom siv kho mob tso (zoo li lub raj).
Kauj Ruam 4. Paub txog cov khoom noj thiab tshuaj ntxiv nrog acidophilus (Lactobacillus acidophilus)
Muaj qee qhov kev tshawb fawb uas qhia tias ntxiv rau koj tus menyuam txoj kev noj zaub mov nrog cov khoom noj uas muaj acidophilus lossis Lactobacillus ntxiv tuaj yeem ua rau muaj kev phom sij rau kev noj qab haus huv. Paub txog:
- Cov menyuam uas muaj mis tsis haum lossis tsis muaj lactose tuaj yeem ua rau cov zaub mov lossis cov tshuaj ntxiv nrog Lactobacillus acidophilus hauv lawv. Tej zaum yuav muaj cov kab mob lactose lossis lwm cov kua mis sib xyaw ua ke thiab tuaj yeem ua rau muaj kev phom sij.
- Tsis tas li, qee qhov kev tshawb fawb qhia tias ntxiv rau menyuam mos noj zaub mov nrog Lactobacillus acidophilus ua ntej rau rau lub hlis muaj hnub nyoog tuaj yeem ua rau tus menyuam ntawd tsim kev tsis haum zaub mov rau mis.
Ntu 3 ntawm 3: Siv Probiotics los Tswj Kev Mob Nkeeg Rau Menyuam Yaus
Kauj Ruam 1. Tswj eczema
Ib qho laj thawj uas ntau tus niam txiv pib siv cov tshuaj probiotics hauv menyuam yog los tswj cov kab mob eczema lossis atopic dermatitis.
- Eczema yog me ntsis tshwm sim hauv cov menyuam yaus. Nws yog daim tawv nqaij uas feem ntau ua rau tsis muaj teeb meem loj rau menyuam yaus, tab sis nthuav tawm raws li khaus, liab, pob khaus.
- Cov kev tshawb fawb tau pom tias kev noj zaub mov tsis tu ncua uas muaj cov tshuaj probiotics lossis cov tshuaj probiotic tau pab tiv thaiv kab mob thiab qhov loj thiab qhov hnyav ntawm eczema hauv cov menyuam uas twb tau qhia nrog nws lawm.
Kauj Ruam 2. Ua kom raws plab
Lwm qhov teeb meem kev noj qab haus huv uas menyuam yaus ntsib yog mob raws plab. Txawm hais tias lawv tau noj qee yam uas ua rau lawv mob lossis tau txais lub plab los ntawm lwm tus menyuam hauv tsev kawm ntawv, raws plab yog qee yam menyuam yaus feem ntau yuav ntsib qee lub sijhawm.
- Ib qho ntawm feem ntau ua rau raws plab hauv cov menyuam yaus yog mob raws plab rotavirus.
- Ntau tus menyuam kuj yuav mob raws plab tom qab siv tshuaj tua kab mob. Probiotics tuaj yeem pab qhov no ib yam nkaus.
- Kev siv cov zaub mov probiotic thiab tshuaj ntxiv tuaj yeem pab tiv thaiv kev mob plab ntxiv rau txo qis tag nrho lub sijhawm uas raws plab thiab txo cov tsos mob.
Kauj Ruam 3. Txo cov colic
Cov menyuam mos thiab menyuam mos uas muaj colic tuaj yeem nyuaj rau niam txiv. Txawm li cas los xij, probiotics kuj tseem yuav muaj txiaj ntsig zoo rau cov menyuam mos uas tau kuaj pom tias muaj tus kab mob colic.
- Colic yog ib qho kev nyuaj siab uas ua rau menyuam mos thiab menyuam mos quaj rau lub sijhawm ntev. Nws tuaj yeem ua rau menyuam yaus quaj ntau dua peb teev hauv ib hnub tsis tu ncua; qhov ua rau tsis paub.
- Cov kev tshawb fawb tau pom tias cov menyuam mos uas muaj colic uas tau kho nrog probiotics txo qis lub sijhawm quaj los ntawm ntau dua 50%.
Kauj Ruam 4. Tswj kev mob plab hnyuv
Zoo li raws plab, probiotics kuj tau pom tias muaj txiaj ntsig zoo rau cov menyuam yaus uas muaj mob plab hnyuv xws li Crohn's Disease.
- Cov mob plab hnyuv hauv menyuam yaus suav nrog Crohn tus kab mob, mob plab hnyuv thiab IBS. Ntau tus tau xav tias yog kab mob autoimmune uas tsuas yog tswj hwm, tsis kho.
- Cov kev tshawb fawb tau pom tias cov menyuam yaus uas tau txais kev kho mob nrog cov tshuaj probiotics tau txo qhov mob hauv plab ntxiv rau qhov txo qis hauv plab, roj av, mob plab thiab raws plab.
Kauj Ruam 5. Txo kev pheej hmoo ntawm kev ua xua khoom noj
Muaj kev tshawb fawb tsis ntev los no uas zoo li qhia tias pib cov menyuam mos ntawm probiotics tuaj yeem pab tiv thaiv lossis txo qis kev pheej hmoo kis mob ua xua.
- Cov kev tshawb fawb tau qhia tias cov menyuam uas muaj kev tsis haum zaub mov muaj qhov tsis zoo ntawm cov kab mob muaj txiaj ntsig thiab muaj teeb meem hauv lawv cov kab ke GI.
- Kev pib menyuam yaus ntawm probiotics thaum tseem yau tuaj yeem pab ua kom raug hom kab mob muaj txiaj ntsig nyob hauv lawv cov kab ke GI.
Lub tswv yim
- Ib txwm tham nrog koj tus menyuam tus kws kho mob ua ntej noj cov zaub mov lossis tshuaj ntxiv nrog probiotics.
- Txawm hais tias probiotics tau pom tias muaj txiaj ntsig zoo rau ntau yam kev noj qab haus huv, lawv tsis siv qhov tshuaj lossis tshuaj kho mob.
