Tooshka wararka: Microbiome-gaagu aad ayuu muhiim ugu yahay caafimaadkaaga guud (waxaan ka hadlaynaa caafimaadka dheefshiidka, caafimaadka maskaxda, caafimaadka shucuureed, wadnaha iyo xididada caafimaadka iyo nidaamyada kale). Hal dariiqo oo aad ku ilaalin karto farxad? Ku darida probiotics cuntadaada. Hal nooc oo la tixgeliyo? Cabitaanada probiotic. Waxaa jira saddex nooc oo cabitaannada probiotic ah: kombucha, kefir iyo cabitaanno lagu kabo probiotics . U sii akhri qaar ka mid ah kuwa aannu ugu jecelnahay- oo lagu daray sababta ay marka hore aad muhiim ugu yihiin.
LA XIRIIRA Sug, Waa maxay Farqiga u dhexeeya Prebiotics iyo Probiotics?
BYMURATDENIZ/GETTY IMAGESUgu horreyntii, waa maxay sababta microbiome-ka mindhicirka uu muhiim u yahay?
Mindhicirkaaga microbiome waxay la xiriirtaa xaaladaha sida xanuunka mindhicirka xanaaqa, cudurka Crohn, colitis iyo reflux acid. Cilmi-baarisyo badan oo hadda socda ayaa isku xiraya caafimaadka mindhicirka leh cudurrada difaaca jirka, xanuunka neurodegenerative, cudurada wadnaha, kansarka, sonkorowga iyo cayilka, ayuu yiri Dr. Erika Angle, biochemist iyo CEO of tijaabo microbiome wanaagsan Ixcela . Microbiome-ka mindhicirka waa meel kulul hadda sababtoo ah dadku waxay ogaanayaan inaysan ahayn nidaamkeeda oo keliya. Waxay dhab ahaantii ku xidhan tahay caafimaadka maskaxdaada, caafimaadka shucuureed, caafimaadka wadnaha iyo nidaamyada kale, sidoo kale.Maxaadse samayn kartaa si aad u abuurto microbiome caafimaad leh?
Iyadoo ay jiraan arrimo saameeya caafimaadka mindhicirkaaga oo ka baxsan xakamayntaada (sida genetics ama qaadashada antibiyootiga markaad caruur ahayd), waxaa jira waxyaabo badan oo aad samayn karto si aad u bedesho microbiome-kaaga mindhicirka. Taasi waa sababta oo ah mindhicirkaagu waa deegaan tartan ah, taas oo macnaheedu yahay inaad ka siin karto faa'iido bakteeriyada wanaagsan bakteeriyada xun adoo quudinaya hab gaar ah. Qodobbada caawin kara ragga wanaagsan? Cunto caafimaad leh oo kala duwan oo qani ku ah nafaqooyinka, kaabayaasha (oh hey, probiotics) iyo jimicsi, Dr. Angle ayaa leh. Iyo xitaa war wanaagsan, daraasad dhowaan lagu daabacay Sayniska majaladda ayaa ogaatay in shaaha, kafeega iyo khamriga ay sidoo kale gacan ka geysan karaan hagaajinta kala duwanaanshaha microbes mindhicirka.
Guud ahaan ugu Fiican: Siggi's Yogurt Probiotic-ka La Cabi Karo ee Aan Dufan Lahayn (xirmo 9 ah)
Nafaqada (qaadi kasta)
Calories: 110
Dufan: 0 garaam
Karbohaydrayt: 20 garaam
Fiber: 0 garaam
Sonkor: 17 garaam
Protein: 8 garaam
Qayb Swedish ah, filmjölk waa caano fadhi la cabbi karo oo leh dhadhan subag leh. (Filmjölk waa dadka Scandinavianka waxa kefir u yahay Yurubta bari.) Waxa ka buuxa dhaqamo firfircoon oo nool, oo bixiya hal bilyan oo probiotics halkii adeeg. Waxa kale oo ay ku siinaysaa in ka badan saddex meelood meel baahiyahaaga kaalshiyamka maalinlaha ah iyo xaddi fiican oo borotiin ah. Ku raaxayso keligiis, smoothies ama ku shub granola ama miro.
Caanaha ugu Fiican ee Bilaashka ah: Beeraha Califia Mango Probiotic Yogurt la cabbi karo ( Xidhmada 8)
Nafaqada (qaadi kasta)
Calories: 150
Dufan: 7 garaam
Karbohaydrayt: 20 garaam
Fiber: 3 garaam
Sonkor: 16 garaam
Protein: 3 garaam
Beeraha Califia ee caano fadhi ee dhirta ku salaysan waxaa lagu sameeyay cambe saafi ah iyo yicib dufcad-khamiir leh, qumbaha iyo caano fadhi-ku-salaysan oo leh Isku-dhafka Dhaqanka Califia ee iska leh. Natiijadu waa a caano fadhi oo aan caano lahayn taas oo ay ka buuxaan 10 bilyan oo nool, CFU-yo kobcaya (cutubyo samaynta gumaysi), dhammaan waxaa lagu soo baakeeyay dhalo fudud oo qab-qabsi ah. Haddi aanad ahayn qof cambe ah, caano-fadhigan la cabbi karo waxa kale oo uu ku yimaadaa strawberry, berry super iyo plain.
Kombucha ugu Fiican: GT's Synergy Trilogy Organic Vegan Raw Kombucha
Nafaqada (qaadi kasta)
Calories: 50
Dufan: 0 garaam
Karbohaydrayt: 12 garaam
Fiber: 0 garaam
Sonkor: 12 garaam
Protein: 0 garaam
Ilaa inta kombucha uu socdo, GT's waa nooc ka mid ah O.G. Astaantu waxay leedahay dhadhan badan, laakiin waxaanu qayb ka nahay Synergy Trilogy, kaas oo ka kooban liin dhalaalaysa oo dhalaalaysa, raspberry tang iyo sinjibiil basbaas leh. Waxaa jirta sabab ay u tahay iibiyaha ugu wanaagsan ee joogtada ah.
Dhalliisha ugu Fiican: Kevita Sparkling Probiotic Drink Mojita Lime Mint Qumbaha
Nafaqada (qaadi kasta)
Calories: 45
Dufan: 0 garaam
Karbohaydrayt: 11 garaam
Fiber: 0 garaam
Sonkor: 9 garaam
Protein: 1 garaam
Ku khamiiray dhaqanka kefir biyaha iska leh, KeVita Sparkling Probiotic Drinks waxay leeyihiin balaayiin probiotics nool. Way fudud yihiin oo si toos ah ayay dhalada uga soo celinayaan ama ku shubeen baraf. dhadhan-caqli leh, KeVita waxay leedahay 11 ikhtiyaar oo kala duwan oo ay ku jiraan Mojita, kaas oo isku daraya dillaac qabow oo reex ah oo leh liin.
walmartKefir ugu Fiican: Wallaby Organic Lowfat Plain Aussie Kefir
Nafaqada (qaadi kasta)
Calories: 110
Dufan: 3 garaam
Karbohaydrayt: 12 garaam
Fiber: 0 garaam
Sonkor: 8 garaam
Protein: 8 garaam
Marka ay timaado probiotics, yogurt waa doorasho cad. Laakiin ma ogtahay in kefir, cabbitaannada taangiga ah ee lagu sameeyo caano khamiir leh bakteeriyada iyo khamiirka, ay dhab ahaantii tahay Ilaha probiotics ka fiican marka loo eego yogurt ? Waxaan ku talinayaa in la cabbo caanaha idaha ama riyaha kefir, maadaama ay ka sahlan tahay dheefshiidka caanaha lo'da, ayuu yiri Raphael Kellman, MD, aasaasaha Kellman Wellness Center . Waxay siisaa taageero cajiib ah nidaamkaaga difaaca. U isticmaal si la mid ah sida aad u isticmaali lahayd inaadeerkeeda kareemada badan (waxaan jecelnahay kuweena lagu shubay granola). Wallaby Organic's kefir waxaa loo sameeyay qaybo yaryar oo caano dabiici ah leh, kuwaas oo ku siinaya cabitaanka dhaqanka inuu noqdo mid kareem leh oo aan lahayn khamiir badan.
Iibso ()
Tallaabooyinka ugu Fiican: GoodBelly StraightShots (xirmo 4 ah)
Nafaqada (qaadi kasta)
Calories: 30
Dufan: 0 garaam
Karbohaydrayt: 6 garaam
Fiber: 0 garaam
Sonkor: 3 garaam
Protein: 1 garaam
Haddii aadan niyadda ku qabin dhalo dhan oo ah probiotics la cabbi karo, noo ogolow inaan soo bandhigno tallaalada probiotics ee la cabbi karo. StraightShots waa sahlan, toosan oo waxoogaa macaan ah—doorasho ku habboon hagaajinta probiotic-ga degdega ah oo aan sonkor lagu darin iyo 20 bilyan oo dhaqamada probiotics halkii adeegba.
Biyaha ugu Fiican: karma blueberry limonade Probiotic Water ( Xidhmada 12)
Nafaqada (qaadi kasta)
Calories: 20
Dufan: 0 garaam
Karbohaydrayt: 6 garaam
Fiber: 0 garaam
Sonkor: 5 garaam
Protein: 0 garaam
Waa kan sida biyahaan probiotic-ku galiyay u shaqeeyaan: Dhammaan nafaqooyinka waxa lagu kaydiyaa daboolka ilaa aad ka sii dayso, iyaga oo hubinaya inay fiicnaanayaan iyo awood. Vegan, lactose- iyo gluten-free, Karma's probiotika biyaha maaha in la qaboojiyo, sababtoo ah probiotics waxaa lagu ilaaliyaa daboolka dhalada ilaa aad isku qasto dhammaan.
furin8 cunto oo probiotic ah oo lagu daro cuntadaada
Hubaal, waxaad ka heli kartaa buuxinta probiotics adiga oo isticmaalaya cabbitaannada kor ku xusan (ama supplements), laakiin waxa kale oo aad ku dari kartaa cuntooyinka probiotics ee soo socda nolol maalmeedkaaga si aad u hagaajisid microbiome-kaaga.
1. Shukulaatada madow
Markaa, waad ogtahay in probiotics ay u fiican yihiin mindhicirkaaga, laakiin ma ogtahay in si aad faa'iidooyinka u hesho, aad runtii u baahan tahay inaad ku quudiso bakteeriyada wanaagsan prebiotics (tusaale ahaan, fiber-ka aan dheefshiidka lahayn kaas oo caawiya bakteeriyada wanaagsan ee jidhkaaga ku jirta inay horumarto)? Nasiib wanaag, Shukulaatada ayaa ka kooban labadan maaddooyin , oo lagu daray heerarka sare ee antioxidants iyo nafaqooyinka. Markaa waad ogtahay, waa asal ahaan Daawo. (Kaliya isha ku hay guud ahaan qaadashada sonkortaada, OK?)
2. Qaar ka mid ah noocyada jiiska
Inkasta oo dhammaan farmaajo aysan ahayn isha wanaagsan ee probiotics (ka xumahay), qaar jilicsan, kuwa khamiirsan sida cheddar, Swiss iyo Gouda ayaa ah maadaama ay ku jiraan bakteeriyada ka badbaadi karta safarka iyada oo loo marayo mareenka caloosha iyo mindhicirka. Si aad u hubiso inaad helayso alaabta saxda ah, ka eeg dhaqamada nool iyo kuwa firfircoon ee sumadda.
3. Sauerkraut
Waad ogtahay in saxan kaabajka la kariyey uu yahay kan ugu sarreeya eey kulul, laakiin ma ogtahay inay sidoo kale ka buuxaan probiotics oo si siman u macaan marka lagu dhejiyo salad ama sandwich? Iyo hal daraasad oo lagu daabacay Joornaalka Adduunka ee Microbiology iyo Biotechnology la ogaaday in ay sidoo kale hoos u dhigi karto heerarka kolestaroolka. Kaliya iska hubi inaad laba jeer hubiso summada ka hor intaadan iibsan — waxaad doonaysaa alaabta ceeriin, ee aan la dhaqin (ama haye, adigu iska dhig ).
4. Toonta
Alium-ka udgoon wuxuu qani ku yahay prebiotics, noocyada fiber-ka cuntada ee quudiya bakteeriyada saaxiibtinimada leh ee ku jirta xiidmahaaga. (FYI: Marka lagu daro probiotics, prebiotics waa qayb muhiim ah oo ka mid ah ilaalinta microbiome mindhicirka caafimaadka leh.) Toontu sidoo kale waxay ku faantaa saamaynta antioxidant iyo antimicrobial, markaa qaado naasaha neefta. Ina Garten digaag leh 40 xabo oo toon ah casho, qof?
5. Kimchi
Cuntadan Aasiya ee khamiirsan oo lagu sameeyay kaabaj, dabocase iyo qolof ayaa waxaa ka buuxa bakteeriyada xiidmaha u saaxiibka ah. Cilmi-baarayaal ka socda Kuuriya Waxa kale oo ay heleen caddayn muujinaysa in saxankan basbaaska leh, saxanku uu kaa caawin karo inaad caato noqoto. Isku day in lagu qaso bariis bunni ah ama kaligiis ahaan dhinac dhadhan fiican leh.
6. pickles
War wanaagsan oo loogu talagalay dadka jecel qajaarka (dambiile) -marka warmahan cagaarka ah lagu daro biyo milix leh oo khamiir leh, waxay abuuraan bakteeriyada faa'iido leh. Kaliya iska hubi inaad doorato nooca dabiiciga ah ee khamiirsan (sida, kuwa khalka aan loo isticmaalin habka pickling) si aad u goosato faa'iidooyinka probiotics.
7. Rooti dhanaan
Dhadhanka dhadhanka weelka avocado-ka ee aan jecelnahay wuxuu ka yimaadaa habka halsano, inta lagu jiro khamiirka iyo bakteeriyada wanaagsani waxay ka shaqeeyaan sixirkooda si ay u jajabiyaan sonkorta iyo gluten ee burka. Tani waxay fududaynaysaa dheefshiidka iyo nuugista nafaqooyinka. Iyo halka habka dubista uu dilo dhaqamada nool, rootiga cajiinka waa prebiotic weyn, iyo waxaa jira cadeymo muujinaya in xitaa bakteeriyada probiotikada dhintay ay leedahay faa'iidooyin caafimaad oo liddi ku ah bararka.
8. Tufaaxa
Dhawaan waxbarasho lagu daabacay Xuduudaha Microbiology Waxaa la go'aamiyay in tufaaxa ay ku jiraan 100 milyan oo bakteeriya ah, inkastoo inta badan walxahaas wanaagsan laga helo xudunta miraha, jirridda iyo miraha. Daraasadu waxay sidoo kale ogaatay in tufaaxa organic ay faa'iido u leeyihiin kuwa caadiga ah marka ay timaado kala duwanaanta bakteeriyada. Tufaax dhawaan la goostay, oo si dabiici ah loo maareeyey ayaa deked aad u kala duwan, aad uga sii siman oo kala duwan bakteeriyada, marka loo eego kuwa caadiga ah, Ayuu yidhi qoraaga sare ee daraasadda r, p Rofessor Gabriele Berg . Hadda haddii aad nooga cudur daarato, waxaan haynaa qaar ka mid ah tufaax aad u muhiim ah oo la soo gurayo.
LA XIRIIRA : Waxaan waydiisanay 3 Dhakhaatiir Nafaqeeyayaal Talada Caafimaad ee ugu Fiican ee mindhicirka…
