Cov Khoom noj khoom haus tshiab tshiab los yog Fermented Cov Khoom Uas Ua Rau Cov Zaub Mov Digestive
Koj lub plab zom mov ua rau ntau hom kab mob "zoo" thiab yeasts uas pab hauv plab zom zaub mov thaum tiv thaiv cov kab mob "tsis zoo" los yog poov xab ua rau raug mob. Peb xa mus rau cov kab mob no raws li probiotics .
Koj tuaj yeem pab txhawb kev noj qab haus huv ntawm koj lub plab hauv plab los ntawm kev noj cov khoom noj uas yuav pab tau tom khw uas yooj yim siv thiab nkag tau hauv cov khw muag khoom loj loj.
Tab sis cov tshuaj tsis yog tib txoj hauv kev kom tau probiotics rau hauv koj cov khoom noj. Muaj ntau cov khoom noj tshiab thiab cov khoom noj fermented nrog probiotic tus nqi siab nrog rau cov khoom noj uas muaj prebiotic uas muaj fructooligosaccharides (FOS) los txhawb txoj kev loj hlob sai.
Nov yog 10 koj yuav tsum paub txog:
1 - Yogurt
Kua mis nyuj yog qhov zoo tshaj plaws-paub txog kev noj haus ntawm probiotics, tiam sis kuj tseem siv tau rau ntau lwm yam. Nws yog ib qho zoo heev ntawm cov tshuaj calcium, protein, thiab potassium thiab xa ib qho cuaj ntsej muag 9 grams ntawm cov protein ib 6-ounce twg.
Nyob ntawm lub hom, yogurt yuav muaj nyob qhov twg los ntawm 90 billion mus rau 150 billion CFU (colony tsim units) ntawm probiotics ib gram.
2 - Sauerkraut
Sauerkraut yog ib qho zoo heev ntawm probiotics, fiber, manganese, potassium, iron, calcium, thiab vitamin C. Ntawm qhov downside, nws nyhav rau hauv sodium, ces nws yuav tsis yog qhov zoo tshaj plaws xaiv yog hais tias koj muaj nyob rau hauv ib tug tsawg -Sodium noj haus .
Raws li probiotic qhov chaw, cov concentration ntawm cov kab mob lactobacillus hauv sauerkraut tuaj yeem ncav zoo tshaj ib trillion CFU ib tus qauv.
3 - Miso
Miso yog ib qho muab tshuaj ua los ntawm fermented kua thiab siv ntau hom Japanese thiab Esxias cov khoom noj. Miso yog muaj hlau thiab B-vitamins ntau heev, tab sis kuj muaj ntau cov ntsev ntau, yog li nws yuav tsis zoo yog hais tias koj tau txiav rov qab ntsev.
Raws li sauerkraut, txheej txheem ntawm fermentation tsim muaj ib thaj chaw zoo nyob hauv miso, txhais kom tsis tsawg tshaj li 100 billion CFU ntawm probiotics ib gram.
4 - Kefir
Kefir feem ntau yog ua los ntawm cov txiv hmab txiv ntoo hauv fermented, yog li nws zoo li cov kua mis nyeem qe thiab sib luag nplua nuj hauv calcium thiab protein ntau. Kefir kuj tuaj yeem ua los ntawm cov yaj thiab cov tshis mis nyuj thiab feem ntau yog nce raws li kev mob siab thiab muaj hwj chim ntau dua ntawm yogurt.
Thaum lub ntim ntawm probiotics sib txawv, cov khoom zoo tshaj plaws ntawm kefir yuav tsis muaj tsawg dua 70 billion CFU ntawm cov kab mob lactobacillus ib tus kab.
5 - Kimchi
Kimchi, lub teb chaws Kauslim teb, yog ua nrog feem fermented cabbage thiab muaj wonderfully ntsim thiab tangy tsw. Kimchi yog ib qho zoo heev ntawm probiotics tab sis kuj yog nplua nuj nyob rau hauv fiber, vitamin A, vitamin C, calcium, thiab hom antioxidants feem ntau pom nyob rau hauv cruciferous zaub .
Los ntawm ib qho kev sib tham ntawm probiotic, cia siab tias tib theem ntawm CFU tauj ib yam li sauerkraut.
6 - Tempeh
Tempeh yog tsim los ntawm siav thiab fermented soy. Nws muaj qab qab nutty tsw thiab siv ntau cov nqaij thiab cov vegan zaub mov. Dhau li ntawm nws tus nqi probiotic, tempeh yog ib qho zoo heev ntawm calcium, magnesium, potassium, thiab manganese. Raws li probiotic qhov chaw, lub sij hawm muab ntawm 10 billion CFU ntawm probiotics ib gram.
7 - Kombucha
Kombucha yog fermented dub tshuaj yej uas muaj ob qho tib si poov thiab kab mob. Lub hauv paus hauv Tuam Tshoj thiab muaj ib qho me ntsis acidic saj uas ntau nrhiav kev txaus siab. Cov txheej txheem fermentation yog vim muaj cov kab mob ua kom muaj suab thaj thiab ua rau muaj txheej txheem ntawm cov txheej tawv gelatinous nyob saum lub npe hu ua SCOBY (symbiotic kab lis kev cai ntawm cov kab mob thiab cov poov xab).
Nyob rau hauv cov nqe lus ntawm probiotic tus nqi, kombucha tau roughly 10 billion CFU ib gram. Thaum noj qab nyob zoo, kombucha yuav tsis yog qhov zoo tshaj plaws probiotic rau cov tib neeg sib zog nrog tus kab mob Candida yeast.
8 - Artichokes
Artichokes tsis yog probiotic per se, tiam sis tuaj yeem tsim txoj hnyuv tawm ua ib feem ntawm kev noj zaubmov probiotic. Artichokes muaj nplua nuj nyob rau hauv lub prebiotic FOS tias digestive cov kab mob yuav tsum vam. Tsis tas li ntawd, lawv yog cov siab hauv magnesium, potassium, vitamin C, thiab manganese.
Ntxiv nrog rau kev nplua nuj nyob rau hauv kev noj haus fiber ntau, artichokes muaj ib lub luag hauj lwm hu ua cynarin uas ua rau kom cov kua mis ntau hauv lub siab thiab, nyeg, cov cholesterol ntawm lub cev.
9 - Txiv tsawb
Bananas tseem muaj nplua nuj nyob rau hauv prebiotic FOS thiab muaj pectin thiab resistant starch uas pab ntxiv hauv plab zom mov. Tsis tas li ntawd, lawv yog ib qho tseem ceeb ntawm cov tooj liab, manganese, potassium, vitamin C, thiab vitamin B-6.
Bananas qib qis dua nyob rau ntawm Glycemic Performance Index (GI) thiab muaj ze ntawm tsis muaj rog. Los ntawm kev noj haus ntawm kev noj haus, ib tug txiv tsawb tsuas muaj thaj tsam 100 calories thiab feem ntau muaj dej thiab carbohydrates.
10 - Asparagus
Asparagus yog nplua nuj nyob rau hauv kev noj haus fiber, nrog rau prebiotic FOS uas txhawb kev loj hlob probiotic. Asparagus tseem muaj kev kub ntxhov ntau tshaj txhua yam vitamins thiab minerals thaum lub cev tsis tshua muaj siab.
Yog hais tias muaj ib tus menyuam yaus niggle noj cov asparagus me, nws yog tias nws muaj ib qho sulfurous compound hu ua mercaptan uas, thaum tawg hauv lub plab zom zaws, muab cov zis ua cim pungent tsw.
> Source:
> Cov Kev Pab Cuam Tshuam Txog Kev Tshawb Fawb Tebchaws: Teb Chaws Asmeskas Lub Chaw Ua Haujlwm. "USDA Cov Khoom Pub Cov Khoom Noj." Washington, DC; hloov tshiab Tsib Hlis 2016.