Chakudya Chokoma Chokoma
Zakudya zowonjezera zakhala zowonjezereka m'madyerero ambiri a chikhalidwe, koma tsopano akusangalala ndi kutchuka. Chifukwa chiyani? Chifukwa kudya zakudya zowonjezera kungakhale njira yabwino kwambiri yowonjezeretsa thanzi lanu la chitetezo. Zakudya zowonjezera zimadzaza ndi ma probiotics , ndipo pali kuzindikira kwakukulu kwa ubwino wa mabakiteriya "obwenzi" amenewa pokhala ndi thanzi labwino.
Zingamveke zosowa kwambiri kwa inu, koma musati muzimitsa. Pano mudzaphunzira zambiri zokhudza zakudya zowonjezera ndi chifukwa chake ayenera kukhala gawo limodzi la zakudya zanu.
Mwachidule
Zakudya zobiriwira ndi zakudya zomwe zakonzedwa m'njira kuti mabakiteriya mwachibadwa amapezeka mkati mwawo amayamba kuvuta. Kutentha, kotchedwanso lacto-fermentation, ndi mankhwala omwe mabakiteriya ndi tizilombo tina tizilombo toyambitsa matenda timatsitsa zowonjezera ndi shuga mkati mwa zakudya, mwinamwake zimapangitsa kukhala kosavuta kukumba, ndipo zimabweretsa chipatso chodzaza ndi zamoyo ndi mavitamini othandizira . Kuchita nayonso mphamvu ndi kuteteza zachilengedwe, zomwe zikutanthauza kuti zakudya zowonjezera zimatha kukhala nthawi yaitali.
Ubwino wa Zaumoyo
Zakudya zowonjezera, chifukwa zimadzaza ndi mavitamini ndi mavitamini, zimaganiziridwa kuti:
- Limbikitsani kuchepa
- Sungani maluwa a m'matumbo
- Thandizo polimbana ndi tizilombo toyambitsa matenda
- Pereka zakudya
- Kuwonjezera chitetezo cha mthupi
Pali ubwino wambiri wa zakudya zowonongeka, kusiyana ndi kutenga mankhwala othandizira mavitamini :
- Mukupeza maantibiotiki mwachilengedwe .
- Mukutsimikiziridwa kuti mutha kupeza mavuto.
- Mukupeza mavuto ambiri kuposa omwe ali okhaokha m'ma laboratori.
- Mukupeza mitundu yosiyana siyana, motero mukupangitsa kuti mutha kupereka dongosolo lanu lomwe likufunikira.
- Zakudya zobiriwira zimakhala zotsika mtengo kwambiri kuposa ma probiotic ambiri formulations.
Udindo Pokhala ndi Mauthenga Ogonjetsa
Ngati muli ndi vuto losadya zakudya, kuphatikizapo IBS , anthu ena amakhulupirira kuti zakudya zowonjezera zikhoza kukhala zakudya zabwino kwambiri: zimapangitsa kuti thupi likhale ndi zakudya zabwino komanso zimakhala ndi zotsatira zabwino m'matumbo a m'matumbo. Kuonjezera apo, chifukwa shuga mu masamba obiridwa kapena mankhwala okaka mkaka kale atenthedwa, kudya mankhwalawa kungapangitse kutsika pang'ono ndi kupuma.
Ngati mukutsata zakudya zochepa za FODMAP , mungafune kuwona pulogalamu ya yunivesite ya Monash kapena webusaitiyi kuti mudziwe za FODMAP zokhudzana ndi zakudya zowonjezera.
Pomalizira pake, akuti anthu amadya zakudya zopweteka zomwe zingachepetse chiopsezo cha mabakiteriya ang'onoang'ono a m'mimba (SIBO), chomwe chimayambitsa zizindikiro za IBS.
Kodi Zakudya Zimachotsedwa Bwanji?
Zakudya zambiri zofukiza zimapangidwa ndi kuwonjezera chikhalidwe choyambira cha mabakiteriya ku chakudya. Motero, yogurt ndi kefir amapangidwa pamene chikhalidwe chawonjezeredwa mkaka, kombucha ikapangidwa pamene chikhalidwe chimawonjezeredwa ndi tiyi yokoma.
Zomera zonyezimira zimapangidwa ndi kuzizira kapena kudula masamba kukhala zidutswa zing'onozing'ono, zomwe zimatungidwa mu chidebe chopanda madzi ndi madzi ena amchere.
Zotchulidwa Zakudya
Zakudya zabwino kwambiri ndizo zomwe mumakonda! Pali zosiyanasiyana zomwe mungasankhe kuchokera:
Kukulitsa Zakudya Zamakaka
Ngakhale ngati muli ndi lactose osasamala , mukhoza kusangalala ndi mkaka wamakono monga mabakiteriya omwe akugulitsa mankhwalawa athyola kale lactose.
- Kukulitsa batala
- Tchitsulo chachinyumba chakuda
- Kefir
- Yogurt
Zosagwiritsa Ntchito Mazira
Zidazi ndizo zabwino ngati mukuganiza kuti muli ndi mphamvu zokhudzana ndi mkaka:
- Koconut kefir
- Mtedza wa kokonati
- Soy kefir
- Koti yogulitsira
Zakudya Zamadzimadzi
Zindikirani: Ziphuphu zina zimaphatikizapo mowa kwambiri. Werengani malemba mosamala kuti mudziwe zomwe mumamwa.
- Kombucha
- Kvas
- Rejuvelac
Zomera zobiriwira
Pano pali zitsanzo za masamba obiriwira omwe amapanga fermenting. Dinani pa chiyanjano chilichonse kuti muwone kuti ndi zophweka bwanji kuti mupange nokha!
- Kutentha kaloti
- Zakudya zobiriwira za Lacto
- Sauerkraut (kabichi woyaka bwino)
- Kutentha Radishes
- Natto (soya woyaka bwino)
Kimchi
Kimchi ndi mbale yophika yomwe ndi gawo lofunika kwambiri la zakudya za ku Korea. Kimchi ali ndi mitundu yosiyanasiyana ya ndiwo zamasamba ndi zonunkhira. Kabichi ndizofunikira kwambiri, monga nsomba zina. Nazi maphikidwe opangira kimchi:
- Kim Chee wokonzekera
- Baechu Kimchi
- Oi Sobaegi
Kodi Mungaphatikizire Bwanji Zakudya Zanu?
Mungathe kusankha nokha kapena kugula zakudya zokazinga kuchokera kumasitolo omwe amadziwika bwino ndi zakudya zachilengedwe. Onetsetsani kuti mumagula mankhwala omwe ali obiriwira komanso osagwiritsidwa ntchito, popeza kuti mankhwalawa amapha mabakiteriya omwe mukufuna.
Kawirikawiri, zakudya zofukiza zimawonongedwa ndi chakudya monga chidziwitso. Powonjezera zakudya zowonjezera zakudya, yambani pang'onopang'ono kuti thupi lanu lisinthe. Palibe chofunika kuti zakudya zolimbitsa thupi zisungidwe mufiriji kwa miyezi isanu ndi umodzi kapena isanu ndi itatu.
Zotsatira:
Galland, L. & Barrie, S. "Intestinal Dysbiosis ndi Zomwe Zimayambitsa Matenda" Webusaiti ya Environmental Illness Resource yafika pa August 24, 2013.
Mullins, G. & Swift, K. " Zamkatimu " Rodale 2011.