Yog tias koj lub cev xav tau kev pab me ntsis txhawm rau rhuav tshem lactose, tej zaum koj tau hnov tias lactobacillus tuaj yeem pab tau. Thaum tseem tsis tau muaj ntau qhov kev sim tshuaj kho mob txhawm rau txiav txim siab ua tau zoo ntawm lactobacilli, nce nws hauv koj lub cev tuaj yeem txhim kho koj txoj kev noj qab haus huv hauv plab thiab kho raws plab lossis kis kab mob hauv qhov chaw. Hmoov zoo, koj tuaj yeem ntxiv lactobacilli rau koj cov zaub mov noj los ntawm kev noj cov khoom noj fermented lossis noj cov lactobacillus txhua hnub ntxiv.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Noj Cov Khoom Noj Lactobacilli-nplua nuj
Kauj Ruam 1. Saib cov kua mis nyeem qaub uas muaj nyob thiab muaj kab lis kev cai
Txhua Yogurt muaj ntau yam kab mob lactobacilli hauv nws. Yog tias koj tab tom nrhiav rau yam tshwj xeeb, yuav cov kua mis nyeem qaub uas teev cov kab mob hauv cov khoom xyaw. Txhawm rau ntxiv cov kua mis nyeem qaub rau koj cov zaub mov noj, sim pauv yogurt rau qaub cream lossis tsev cheese.
- Piv txwv li, koj yuav pom tias cov chaw tsim khoom tau ntxiv lactobacillus acidophilus thiab yogurt kuj muaj lactobacillus bulgaricus.
- Qee qhov yogurt sau "nyob thiab coj noj coj ua" ntawm daim ntawv lo. Cov kua mis nyeem qaub no muaj cov lactobacilli ntxiv rau cov kua mis tom qab nws tau fermented.
Kauj Ruam 2. Haus kefir kom muaj ntau cov lactobacillus hauv koj cov zaub mov
Kefir zoo ib yam li yogurt, tab sis nws muaj looser, tangier tsw vim nws kuj suav nrog cov poov xab. Nws kuj muaj ntau yam kab mob lactobacilli ntau dua li yogurt. Saib kom dawb los yog tsw qab kefir thiab siv nws hauv smoothies, hnav khaub ncaws, lossis khov nab kuab.
Koj tuaj yeem yuav kefir ua los ntawm tshis, yaj, lossis mis nyuj
Kauj Ruam 3. Noj cov zaub uas muaj fermented
Phaus thiab ntsev zaub qhwv, carrots, thiab radishes ua ntej tso lawv mus rau ferment thiab tsim lactobacillus. Yog tias koj tsis xav ua koj tus kheej sauerkraut lossis kimchi, yuav lawv. Koj tuaj yeem pom lawv hauv cov kab hauv cov kaus poom lossis cov khoom lag luam.
Yog tias koj tab tom yuav sauerkraut lossis kimchi, yuav cov uas tsis muaj kua txiv, uas tiv thaiv cov zaub los ntawm fermenting
Kauj Ruam 4. Ntxiv cov khoom ua kua taum pauv rau koj noj
Fermenting soybeans tsim lactobacillus acidophilus thiab koj tuaj yeem tau txais qhov no los ntawm kev noj miso thiab tempeh. Do miso rau hauv kua zaub lossis hnav khaub ncaws thiab hloov cov nqaij nrog cov nplais ntawm tempeh.
- Sim ua kom lub cev qhuav thiab ntxiv nws rau cov zaub mov uas hu rau cov nqaij hauv av. Koj tseem tuaj yeem hlais nws nyias thiab pov rau ntawm cov hniav nyiaj hniav kub.
- Koj tuaj yeem haus cov kua txiv hmab txiv ntoo uas muaj lactobacillus. Muas soymilk uas tau sau tias "probiotic."
Tswv yim:
Cua sov los yog miso siab tshaj 115 ° F (46 ° C) yuav rhuav tshem qee yam ntawm lactobacilli, yog li noj lawv txias lossis chav sov kom tau txais cov lactobacilli ntau tshaj.
Kauj Ruam 5. Suav nrog cov cheese uas muaj cov kab lis kev cai nyob thiab ntxiv
Nyeem daim ntawv lo kom ntseeg tau tias cov tshuaj probiotics no tau ntxiv rau cov cheese. Cov cheese no muaj lactobacilli uas muaj sia nyob cov txheej txheem kev laus uas cheese dhau los ua ntej nws muag. Txawm hais tias qee cov cheese nyuaj, xws li gouda lossis cheddar, tej zaum yuav muaj lactobacilli, tej zaum koj yuav tau txais ntau lactobacilli los ntawm kev noj cov cheese tshiab ua los ntawm mis nyuj nyoos, xws li Roquefort cheese, tshis cheese, lossis tsev cheese.
Nco ntsoov tias raws li cov hnub nyoog cheese, qib lactobacillus poob qis. Yog xav paub ntau cov khoom noj muaj txiaj ntsig lactobacillus, noj cov kua mis nyeem qaub lossis cov khoom qab zib fermented
Txoj Kev 2 ntawm 2: Noj Cov Tshuaj Lactobacilli
Kauj Ruam 1. Tham nrog koj tus kws kho mob ua ntej yuav ntxiv cov tshuaj lactobacillus
Txawm hais tias cov tshuaj lactobacillus feem ntau suav hais tias muaj kev nyab xeeb, tham nrog koj tus kws kho mob yog tias koj muaj tus kab mob plab luv, lub cev tsis muaj zog tiv thaiv kab mob, mob plab, lossis lub plawv puas. Yog tias koj muaj ib qho ntawm cov xwm txheej no, koj yuav muaj feem kis tau tus kab mob los ntawm lactobacillus.
Cov tshuaj Lactobacillus tau txiav txim siab tias yuav muaj kev nyab xeeb rau siv thaum cev xeeb tub thiab thaum pub niam mis, tab sis nws tseem yog lub tswv yim zoo los tham nrog koj tus kws kho mob ua ntej noj
Kauj Ruam 2. Xaiv cov khoom noj lactobacillus zoo
Mus rau ib qho chaw ntxiv lossis khw muag khoom noj qab haus huv thiab xaiv cov kab mob lactobacillus raws li qhov koj tab tom noj tshuaj ntxiv rau. Piv txwv li, koj yuav pom muaj kab mob lossis sib xyaw tsim los tswj kev mob plab lossis txo cov tsos mob ntawm lub plab tsis txaus.
Yog tias koj tab tom ntxhov siab thaum tab tom nrhiav tshuaj ntxiv, nug koj tus kws kho mob kom pom zoo tshwj xeeb hom kab mob lactobacillus rau koj noj
Koj Puas Paub?
Txawm hais tias cov tshuaj tsis tau tswj hwm los ntawm Food and Drug Administration, tshuaj ntxiv yuav tsum teev muaj pes tsawg Colony Forming Units (CFU) nyob hauv txhua qhov ntxiv. Cov tshuaj ntxiv yuav tsum tau muab tso rau hauv tub yees kom cov lactobacilli, uas rhiab rau cua sov, tsis raug rhuav tshem.
Kauj Ruam 3. Ua raws li cov chaw tsim khoom cov lus qhia tshuaj
Txij li cov tshuaj lactobacillus muaj cov kab mob sib txawv, nyeem cov lus qhia ntawm pob. Nyob ntawm tus naj npawb ntawm cov kab mob hauv qhov ntxiv, koj yuav raug hais kom noj 1 lossis 2 ntsiav tshuaj ib zaug lossis ob zaug ib hnub. Cov tshuaj ntxiv uas muaj cov kab mob ntau dua tuaj yeem xav tau noj ib hnub ib zaug.
Cov chaw tsim khoom yuav pom zoo kom koj noj tshuaj ntxiv nrog zaub mov txhawm rau txhawm rau nce kev nqus
Kauj Ruam 4. Ntxig 1 lactobacillus suppository ib hnub ob zaug yog tias koj tab tom kho tus kab mob hauv qhov chaw mos
Yuav ib lub paum suppository uas muaj 100 lab rau 1 txhiab pawg ua pawg ntawm lactobacillus thiab ntxig nws rau hauv koj lub paum 2 zaug hauv ib hnub.
Siv cov tshuaj suppositories rau 6 hnub ua ntej koj pom cov txiaj ntsig
Kauj Ruam 5. Tos 2 teev kom noj cov tshuaj lactobacillus ntxiv yog tias koj tseem siv tshuaj tua kab mob
Yog tias koj tab tom noj tshuaj tua kab mob los kho tus kab mob, nco ntsoov tias cov tshuaj tua kab mob no tuaj yeem txo qis lactobacilli uas koj tau txais los ntawm kev ntxiv. Txhawm rau ua kom cov lactobacillus muaj txiaj ntsig zoo dua, tos tsawg kawg 2 teev tom qab siv tshuaj tua kab mob los noj cov tshuaj lactobacillus ntxiv.
Yog tias koj xav tau, noj cov tshuaj lactobacillus tsawg kawg 2 teev ua ntej noj tshuaj tua kab mob
Kauj Ruam 6. Cia siab tias muaj roj me me lossis tsam plab tom qab koj pib noj tshuaj ntxiv
Yog tias koj ntsib cov kev mob tshwm sim no, nco ntsoov tias lawv feem ntau ploj mus li ntawm ob peb hnub tom qab siv cov tshuaj ntxiv. Txawm li cas los xij, tau txais kev kho mob tam sim yog tias koj tau ntsib ib qho ntawm cov kev mob tshwm sim no:
- Lub plawv dhia ceev
- Kiv taub hau
- Ua pob khaus, ua pob khaus, lossis khaus tawv nqaij
- Tawv nruj hauv koj lub hauv siab
- Hnoos lossis ua pa nyuaj
- Tsis muaj zog lossis nkees
