Tse ka Hare
Libaktheria tse ntle le libaktheria tse mpe li sebetsa hammoho tsamaisong ea hau ea lijo. Ho fetela ha libaktheria tse mpe ke kotsi ho limela tsa mala le bakeng sa 'mele qetellong.
Ha e le hantle, libaktheria ke mohloli oa mafu a mangata. Lijo tsa Probiotic li nolofalletsa ho nchafatsa limela tsa mala ka lebaka la libaktheria tse ntle.
Sena ha se thuse feela ho leka-lekana ha tsamaiso ea tšilo ea lijo, empa hape le bophelo bo botle. Tseba mona Li-probiotics tse 15 tse ntle ka ho fetisisa.
Li-yogurt tse ntle
Yogurt ke mohloli oa li-probiotic tseo ho leng bonolo ho li etsa le ho li fumana. Sehlahisoa se entsoeng ka letsoai se rekisoang lisuphamaketeng se lokela ho qojoa hobane se na le li-preservative, sweeteners mme haholo-holo tsoekere e fetelletseng.
Tsela e molemohali ke ho iketsetsa ka yogurt e belisitsoeng. Khetha lebese le tala 'me u holise litso tse phelang ntle le ho eketsa tsoekere.
Leha ho le joalo, u ka fumana mefuta e meng ea yogurt e ratang li-probiotic tse kang mofuta oa Danon.
Kamora ho belisoa, yogurt e na le bifidobacteria mme e na le asiti e ngata ea lactic. Ts'ebeliso ea eona e ntlafatsa bophelo ba masapo ebile e laola khatello e phahameng ea mali.
Ha o na le lets'ollo, ho ja yogurt ea manyolo e nang le lactobacillus casei ho ka u folisa.
Li-probiotics tse yoghurt li boetse li tsejoa ka melemo ea tsona ka ho tsamaea ka maleng le thibelo ea kankere ea colon (1).
Peō ea kefir e nonneng
Ho belisoa ha peo ea kefir ho hlahisa libaktheria tse kang lactobacillus le lactococcus.
Peo ea kefir e nonneng e sebetsa hantle ha e bapisoa le litholoana tsa ho ja yogurt e lomositsoeng.
Kefir ke probiotic e 'nileng ea sebelisoa ho tloha mehleng ea khale. Ka nako eo, lebese la lipoli, likhomo kapa likamele le ne le tumme haholo. Ka hona re ile ra ja kefir e ngata ka lebese.
Leha ho le joalo, u ka nkela lihlahisoa tsena tsa lebese sebaka ka lero la litholoana kapa metsi a tsoekere.
Ho ja kefir ho khothalletsa mamello ea lactose hammoho le ts'ebetso e ntle ea lijo.
Ho ea ka lithuto tsa mahlale, li-probiotic tsa seno sena li thibela ho phatloha ha lihloba mme li sebetsa hantle ho phekoleng letlalo le omileng.
Ho lokisa seno sena, eketsa likhaba tse 4 tsa peo ea kefir ea manyolo ka litara e le 1 ea lero, lebese kapa metsi a tsoekere. Lumella motsoako hore o belise bosiu bo le bong ebe oa o noa kamora ho sefa.
Kombucha
Kombucha ke seno se monate se phatsimang se nang le tatso e bolila hanyane. Ho e lokisa ho na le ho hlahisa li-probiotics tse thusang bophelo ba hau.
Ho tloha ho tee e nang le k'hafeine, tsoekere ea 'moba, libaktheria tsa acetic le tomoso (mme), o tla ba le sesebelisoa se nang le matla a matla a likokoana-hloko le molekane ea nyane.
O tla hloka:
- 70 dikgerama tsa tsoekere
- 2 di-teaspoon tsa tee e ntšo
- Litara e le 1 ea metsi a diminerale
- Mofuta o le mong oa "kombucha" kapa "scoby" ka Senyesemane
- 1 casserole e khahlanong le sekhomaretsi
- 1 khaba ea lepolanka
- Nkho e le 1 ea litha e le nngwe ya 3-4 litha e le nngwe
- 1 colander
Litokisetso tsa Kombucha
Etsa bonnete ba hore o hloekisa lisebelisoa tsa hau tsa boitokisetso pele ho nako (2).
- Pheha 70 g ea tsoekere ka litara e le 1 ea metsi ebe u eketsa likhabapo tse 2 tsa tee e ntšo ho eona.
- Lumella moepa oa tee metsotso e 15, o hlobolise ebe oe tlohela hore o pholile.
- Tšela tee e pholileng ka nkho ebe u eketsa mofuta oa 'm'a Kombucha ho eona.
- Ho sireletsa seno ho tsoa lerōleng le linthong tse ling tse silafatsang, sebelisa lesela le hloekileng le sirelelitsoeng ka lebanta la rabara. Ho hlatsoetsoa liaparo ho lokela ho ba bobebe.
- Kamora matsatsi a 10 a phomolo, tlosa khatello ea motsoali kaholimo, sefa motsoako o hlahisoang ebe u itšebeletsa. U ka kenya seno se tlhotliloeng ka libotlolong.
- Ho bohlokoa ho nka nkho e kholo ea bokhoni hobane mma oa hae o ba motenya ha nako e ntse e ea, a phahamisa boemo ba motsoako ka matsatsi.
U se ke ua e kenya sehatsetsing, ho seng joalo mofuta oa "kombucha" o tla fetoha o sa sebetseng.
U ka fumana khatello ea motsoali e rekisoa inthaneteng.
U lokela feela ho sebelisa lisebelisoa tsa khalase ho etsa kombucha.
Boleng ba phepo e nepahetseng
Kombucha e tsejoa ho loants'a Candida albicans. E lekanya limela tsa mala, e fokotsa ho ruruha le ho ruruha ho hoholo.
E boetse e thusa ho fokotsa khatello ea maikutlo, le matšoenyeho. U tla shebahala hantle mariha ka ho ja Kombucha.
Li-pickles tse nonneng
Melemo ea likhekhe tse nonneng e mengata (3). Li lumella ho nchafatsoa ha limela tsa hau tsa mala le thibelo khahlanong le mofetše, haholo kankere ea matsoele.
Li-pickle tse nonneng li boetse li matlafatsa sesole sa hau sa 'mele le ho ntlafatsa bophelo bo botle ba pelo.
Sauerkraut
Li-probiotic tse fumanoeng ho tsoa ho sauerkraut e belisitsoeng li thibela khahlanong le candidiasis le eczema.
K'habeche ena e hahiloeng e belisoa e na le asiti ea lactic e tlatselletsang ntlafatsong ea lera la mala le ts'ireletso khahlano le likokoana-hloko tsa mala.
Sauerkraut e na le livithamini tse ngata (A, C, B, E, K) le liminerale (potasiamo, calcium, magnesium, phosphorus, iron, zinc).
Ho hlophisoa ha sauerkraut ho etsoa ka lacto-fermentation, ke hore ka ho eketsa metsi a letsoai ka nkhong e nang le meroho e tsoang serapeng.
Spirulina
Spirulina e khothalletsa nts'etsopele ea bifidobacteria le lactobacilli ka maleng.
Likokoana-hloko tsena li sebetsa khahlanong le libaktheria tse mpe tse kang Candida albicans - fungus e ka bakang liphetoho tse tšoaetsanoang.
Spirulina, e nang le alkalizing le e khahlanong le ho ruruha ha microalgae e putsoa, e na le li-antioxidants le liprotheine tse laolang k'holeseterole.
E loana le mokhathala, e matlafatsa matla a hau ebile e thusa ho phekola lefu la tsoekere, khatello ea kelello le mathata a pelo.
U ka ja spirulina ka yogurts ea hau, lisalate kapa lijo tse ling ka sekhahla sa likhabapo tse 3 ho isa ho tse 6 ka letsatsi.
Le Miso
Miso ke letsoai le belisitsoeng le sebelisoang lijong tsa Majapane. E tsoa ho belisoa ha linaoa tsa soya, raese le harese.
Sopho e entsoeng ka lijo tsena tse nonneng e tsejoa ka bokhoni ba eona ba ho fokotsa kotsi ea mofetše oa matsoele ho basali ba Majapane.
Ho ea ka phuputso ea Amerika, li-probiotic tsa Miso li thusa ho phekola ho ruruha le lefu la Crohn.
Boitokisetso bona ba ho pheha bo boetse bo fokotsa menyetla ea ho otloa ke seterouku ho basali (4).
Ba-Kimchi
Kimchi ke litholoana tsa ho belisoa ha lacto ea meroho. Sejo sena sa Korea se atisang ho ba le linoko se hlahisa li-probiotic tse thusang bophelo bo botle.
Litsebi tsa mefuta e meng ea bongaka li khothaletsa Kimchi ho ntlafatsa bophelo ba tšilo ea lijo le ho thibela maloetse a halefisang.
O tla hloka:
- Hlooho e 1 ea k'habeche ea China
- 5 li-clove tsa konofolo
- Sehlopha se le seng sa makhasi a onion
- 1 teaspoon e tsoekere e tšoeu
- Monoana o le 1 oa ginger e sa tsoa khuoa
- Li-turnip tse 2 tse sefapano tse tsejoang e le Daikon radishes
- Chilli e nyane
- ¼ senoelo sa letsoai
- 2-3 a etsang dilitara tse metsi a diminerale
ho lokisetsa
Khabeloa kha k'habeche ea hau.
Tšela letsoai holim'a likotoana tsa k'habeche. Li koahele hantle ka letsoai ebe u eketsa metsi hanyane ho koahela likotoana tsa k'habeche.
Tlohela ho tsamaea metsing lihora tse 3. Koahela marinade ka lesela.
Ha nako ea ho sesa e felile, hlatsoa k'habeche metsing a batang ka tlasa pompo.
Khaola li-turnip tsa hao likoto. Kopanya turnips, chili, tsoekere e tšoeu, teaspoon e 1 ea letsoai, linoelo tse 2 tsa metsi ebe u li behella ka thoko.
Ka sekotlolo se seng, kopanya k'habeche ea hau e sehiloeng le makhasi a onion le konofolo. Kopanya metsoako hantle.
Kopanya metsoako e 'meli e fapaneng ebe o e tlohella hore e belise lihora tse 24 ka nkho (khalase).
Kamora lihora tse 24, bula nkho ho tlohela khase hore e balehe. Koala ebe oe kenya ka sehatsetsing.
Kimchi ea hau e se e loketse. U ka e boloka khoeli.
Ho bala: Lactibiane probiotic: maikutlo a rona
Le Tempeh
Tempeh ke lijo tse tsoang Indonesia tse entsoeng ka linaoa tse soabisitsoeng. E na le likhoele, liprotheine tsa meroho le li-probiotic tse nang le phello e ntle ho sesole sa 'mele.
Ts'ebeliso ea eona e fokotsa mokhathala mme e ntlafatsa ts'ebetso ea sistimi ea methapo.
Ho hlophisoa ha tempeh ho thata haholo. Ho reka mekoallo ea tempeh inthaneteng kapa lebenkeleng la hau la manyolo ke khetho e ntle ka ho fetisisa.
Pele o pheha bareng ea tempeh, e belise hanyane hore e be bonolo.
- Sebaka se le seng sa tempeh
- 3 li-clove tsa konofolo
- Pheha tempeh ea hau metsotso e leshome pele ho nako. Li hlape.
- Peepercorn e nyane
- Jusi ea 1 pepeta sirilamunu
- Likhaba tse 2 tsa oli ea mohloaare
- Chilli
ho lokisetsa
Senya li-peppercorn, chili le konofolo. Li kenye ho blender ebe u eketsa konofolo, lero la lemone, oli ea mohloaare le chili. Kopanya ho fumana marinade.
Ha e se e loketse, khaola tempeh likoto, 'me u li kenye ka setsing sa khalase. Tšela marinade ea hau holim 'a eona, hlatsoa likotoana' me u lumelle ho inela bonyane lihora tse 2.
Koala ka lesela le hloekileng, ka ho khetheha le tšoeu. Ha marinade e le telele, e ba betere. Re khothaletsa hore re tlohele ho tsamaea ka sekepe bosiu bo le bong kapa lihora tse 8.
Ha nako ea ho sesa e felile, tlosa likotoana tsa hau tsa tempeh.
U ka li ja, ua li chesa kapa eng kapa eng.
Boleng ba phepo e nepahetseng
Tempeh ke probiotic ea tlhaho e hlohlelletsang ho ata ha libaktheria tse ngata tse ntle tsamaisong ea tšilo ea lijo. (5) E na le melemo e meng e mengata bakeng sa 'mele ka kakaretso.
Lijoe tse sa sebetsoang
U ka ipha li-probiotic ka ho ja chisi e sa sebetsoang. Mefuta ena ea chisi e holile ho hlahisa libaktheria tse ntle bakeng sa microbiota.
Likokoana-hloko tse chisi e sa sebetsoang li khona ho feta ka mpeng. Li eketsa palo ea mahlahana a sireletsang limela tsa limela.
Le Lassi
Lassi ke lebese le lometsoeng la India. Ke e 'ngoe ea li-probiotic tsa tlhaho tse sebetsang khahlano le mathata a mala a kang ho sokela, letshollo kapa ho ruruha.
Hangata e tsoakane le litholoana le linoko ebe e jeoa pele ho lijo tsa mantsiboea.
O tla hloka:
- Li-yogurts tse 2 tse hlakileng
- Lebese la 6 cl
- Li-cardamone tse 2
- 3-6 tablespoons ea tsoekere
- Pistachios e nyane e hlakileng
ho lokisetsa
Ka 1er nako, sila li-cardamon 'me u khaole li-pistachio tsa hao likotoana tse nyane.
Ka blender ea hau, eketsa cardamom, pistachios, yogurts ea tlhaho le tsoekere. Li kopanya hantle pele o eketsa lebese. Kopanya lekhetlo la bobeli kamora ho eketsa lebese.
O ka eketsa litholoana (limango, fragole, jj.), Kalaka, koena kapa ginger ho blender ho fapana litakatso.
Yogurt ea India e lokela ho beoa ka sehatsetsing bonyane lihora tse peli pele e sebelisoa.
Boleng ba phepo e nepahetseng
Lassi e na le litlamorao tsa probiotic. E thusa ho boloka tekano ea tsamaiso ea hau ea lijo.
Apple cider asene
E sa ntse e sa sebelisoe, asene ea apole ke mokhoa o bonolo oa ho fihlella oa tlhaho. E entsoe ka asiti ea acetic le malic acid, tse peli tse thibelang mafu a feberu.
Asene ea Apple cider e boetse e ntlafatsa tšebetso ea boits'ireletso ba mmele, e hlohlelletsa tsamaiso ea mali le ho fana ka maikutlo a botlalo nakong ea phepo e fokolang.
Chokoleti e lefifi
O rata chokolete? ke hantle. Lijo tsena tse monate ke li-probiotic. Chokolete e lefifi e feta maemong a beliso ha e etsoa.
Hore e be probiotic e ntle, bafuputsi ba khothaletsa hore e na le bonyane cocoa ea 70%, kapa likhaba tse ka bang tse peli tsa phofo ea cocoa.
Ts'ebeliso ea chokolete e lefifi e u lumella ho nchafatsa limela tsa hau tsa mala a libaktheria tse ntle. E lumella ts'ebetso ena ho tsitsisa tsamaiso ea tšilo ea lijo le ho qoba mathata a mangata a silang lijo.
Chokolete e lefifi ntle le ho ba probiotic e ntle e khothaletsa mohopolo le mohopolo.
Ho feta moo, chokolete e lefifi e na le epicatechin, e leng flavonoid e susumelletsang ho phahama ha methapo ea mali. Ka hona e etsa hore ho khonehe, ka lebaka la li-antioxidants tse ngata, ho fokotsa kotsi e amanang le mafu a pelo le methapo.
Phuputso ena e phatlalalitsoeng e u fa melemo eohle e mengata ea chokolete e lefifi joalo ka probiotic (6).
Bakeng sa baatlelete, chokolete e lefifi e fana ka matla a eketsehileng ka ho matlafatsa ts'ebetso ea bona.
Mehloaare
Mehloaare ke li-probiotic. Tatso ea bona e bolila hanyane e ba atlehisa ha e kopantsoe le lino tse tahang.
Lactobacillus plantarum le lactobacillus pentosus ke libaktheria tse fumanoang mehloaare. Karolo ea bona ke ho loants'a ho ruruha.
Likokoana-hloko tse phelang tse fumanoang mehloaare li etsa hore ho khonehe ho tsitsisa limela tsa hau tsa mala ho latela thuto ena ea Amerika (7)
Bafuputsi ba khothaletsa ka tieo mehloaare bakeng sa batho ba nang le bohloko ba mala.
fihlela qeto e
Li-probiotic tsa tlhaho li na le litlamorao tse ntle tse tšoarellang halelele. Ho phaella moo, li kenyelletsoa habonolo ke 'mele hobane ntle le lisebelisoa tsa lik'hemik'hale.
Bakeng sa batho ba nang le mathata a amanang le tšilo ea lijo, mala a halehang habonolo le mafu a mang ka kotloloho kapa ka tsela e sa tobang e amanang le ts'ilo ea lijo, ja lijo tsa probiotic ho laola bophelo ba hau hantle.