Ukudla okunezolimo ezinhle kakhulu
Ukudla okunezolimo sekuyisikhathi eside kuyisidlo eziningi zokudla, kodwa manje ujabulela ukwanda kwendabuko. Kungani? Ngoba ukudla ukudla okuvutshiwe kungaba indlela enhle yokwenza ngcono impilo yakho yokugaya nokuzivikela. Ukudla okunomsoco kugcwele ama-probiotics , futhi kukhona ukuqwashisa okukhulayo kwezinzuzo zalezi "bacteria" ezinobungane ekugcineni impilo enhle.
Kungase kuzwakale kunzima kakhulu kuwe, kodwa ungaqali. Lapha uzofunda kabanzi mayelana nokudla okuvutshiwe nokuthi kungani kufanele babe yingxenye evamile yokudla kwakho.
Sibutsetelo
Ukudla okunezolimo kukhona ukudla okulungiselelwe ngendlela ukuze amabhaktheriya ngokwemvelo atholakale ngaphakathi kwawo aqala ukuvuthwa. Ukuvuthwa, okwaziwa nangokuthi i-lacto-fermentation, kuyindlela yokwelapha lapho amabhaktheriya nezinye izinhlobo ezincane eziphilayo zichitha ama-sugarch neshukela ngaphakathi kokudla, mhlawumbe kwenza kube lula ukugaya, futhi kubangele umkhiqizo ogcwele izilwane eziwusizo nama-enzyme . Le nqubo yokuvutshelwa isilondolozi semvelo, okusho ukuthi ukudla okuvutshiwe kungadla isikhathi eside.
Izinzuzo zezeMpilo
Ukudla okunomsoco, ngoba kugcwele ama-probiotic anempilo nama-enzyme, kucatshangwa ukuthi:
- Thuthukisa ukugaya
- Linganisa i- flora yamanzi
- Usizo lokulwa nezinambuzane ezikhiqiza izifo
- Ukukhiqiza izakhi
- Thuthukisa isimiso somzimba
Kunezinzuzo ezimbalwa zokudla okuvuthayo okudliwayo, okungafani nokuthatha isithasiselo se-probiotic :
- Uthola ama- probiotics ngendlela engokwemvelo .
- Uqinisekisiwe ukuthola izinkinga ezibukhoma.
- Uthola izinkinga ezingaphezu kwalabo abangekho emtholampilo.
- Uthola izinhlobo ezihlukahlukene, ngaleyo ndlela uthuthukise amathuba okunikeza uhlelo lwakho lokho okudingayo.
- Ukudla okunomsoco kuyithengeka kakhulu kunama-formulations amaningi.
Iqhaza Ekubhekaneni Nezibonakaliso Zokugaya
Uma unenkinga yokugaya ukudla okungapheli, kuhlanganise ne- IBS , abanye abantu bakholelwa ukuthi ukudla okunomsoco kungaba yindlela enkulu yokudla: baqinisa inqubo yokugaya futhi banomthelela omuhle emagqumeni okugaya, ngaleyo ndlela banciphise izimpawu zokugaya izinkinga. Ngaphezu kwalokho, ngoba ushukela emifinini evutshiwe noma imikhiqizo yobisi isivele isilisiwe, ukuqeda le mikhiqizo kungabangela igesi elingaphansi nokubhubhisa.
Uma ulandela ukudla okuphansi kwe-FODMAPs , ungafuna ukuhlola uhlelo lokusebenza lwe-Monash University noma iwebhusayithi ukuze ufunde okuqukethwe kwe-FODMAP kokudla okuvutshiwe okuqondile.
Okokugcina, kuye kwachazwa ukuthi ukudla ukudla okuvutshiwe kunganciphisa ingozi ye- intestine encane ye-bacterial overgrowth (SIBO), isimo esibangela izimpawu ze-IBS.
Ukudla Kwenziwe Kanjani?
Ukudla okuningi okuvuthiwe kwenziwa ngokufaka isiko sokuqala samabhaktheriya ekudleni. Ngakho-ke, i-yogurt ne-kefir yenziwa lapho isiko senziwa ubisi, kanti i-kombucha yenziwa lapho isiko sengezwa itiye elimnandi.
Imifino enothileyo yenziwa ngokugcoba noma ukusika imifino ibe yizicucu ezincane, ezibekwe emgodini ongenamanzi ngamanzi atyuwa.
Ukudla okuphakanyisiwe
Ukudla okungcono kakhulu okuvutshiwe yilokho okuthakazelisayo! Kunezinhlobonhlobo ezihlukahlukene zokukhetha kusuka:
Imikhiqizo yobisi ehlwanyelwe
Ngisho noma une- lactose engavumiyo , ungase ukwazi ukujabulela imikhiqizo yobisi ekhishwe njengoba amabhaktheriya ngaphakathi kwemikhiqizo esevele ephule i-lactose ephulukisayo.
- I-buttermilk ekhuliswe
- I-cottage cheese enothileyo
- I-Kefir
- I-yogurt
Izindlela ezingezona zobisi
Le mikhiqizo yindlela enhle uma ucabanga ukuthi unesizwe semikhiqizo yobisi:
- Coconut kefir
- I-yogurt yococon
- Soy kefir
- Soy yogurt
Iziphuzo ezivutshiwe
Qaphela: Ezinye iziphuzo ezivuthayo ziqukethe amanani amaningi okuphuza utshwala. Funda amalebula ngokucophelela ukuze wazi ukuthi uphuza.
- Kombucha
- Kvas
- Rejuvelac
Imifino ehlutshiwe
Nazi ezinye izibonelo zemifino ethandwayo yokuvuthwa. Chofoza kusixhumanisi ngasinye ukuze ubone ukuthi kulula kangakanani ukwenza ngokwakho!
- Amafutha aKarrot
- Amabhontshisi ahlaza okweLacto
- I-Sauerkraut (iklabishi evutshiwe)
- I-Fermented Radishes
- I-Natto (amasoya wesoya)
Kimchi
I-Kimchi iyidlo elivutshiwe eliyingxenye ebalulekile yokudla yaseKorea yendabuko. UKimchi uqukethe ukuxuba kwemifino nezinhlobonhlobo ezihlukahlukene. Iklabishi ngokuvamile iyisithako esiyinhloko, njengezinhlanzi ezithile. Nazi ezinye zokupheka zokwenza kimchi:
- Kim Chee ozenziwe
- Baechu Kimchi
- Oi Sobaegi
Indlela Yokufaka Phakathi Kokudla Kwakho
Ungakhetha ukuzakhela noma ukuthenga ukudla okuvutshiwe kusuka ezitolo ezikhethekile ekudleni kwemvelo. Qinisekisa ukuthi uthengi imikhiqizo engavamile futhi engafaneleki, njengoba inqubo yokugcoba ibulala ama-bacterium eniwafunayo!
Ngokuvamile, ukudla okuvutshiwe kudliwe ngokudla njengendlela yokuzivocavoca. Uma ufaka ukudla okuvutshiwe ekudleni kwakho, qala kancane uvumele umzimba wakho ukuba ulungise isikhathi. Asikho isidingo sokudla okuvuthiwe kungagcinwa esiqandisini sakho izinyanga eziyisithupha kuya kweziyisishiyagalombili.
Imithombo:
Galland, L. & Barrie, S. "I-Dysbiosis Emathunjini Nezimbangela Zezifo" I-website ye-Environmental Illness Resource yafinyelela ku-Agasti 24, 2013.
Mullins, G. & Swift, K. "Inside Tract" Rodale 2011.