2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Probiotics yog nyob cov kab mob uas muaj txiaj ntsig zoo rau tib neeg kev noj qab haus huv. Lawv txhim kho txoj haujlwm ntawm cov hnyuv, pab tawm tsam kev nyuaj siab thiab ua haujlwm kom raug lub siab. Muaj kuj muaj pov thawj ntawm cov txiaj ntsig ntawm probiotics rau cov tawv nqaij zoo nkauj. Koj tuaj yeem nrhiav probiotics hauv kev pabcuam, tab sis nws yog qhov zoo tshaj plaws kom tau lawv los ntawm cov khoom noj. Ntawm no yog 11 cov khoom noj muaj txiaj ntsig hauv lactobacilliuas yog super noj qab nyob zoo.
Yoghurt
Tsis muaj txoj hauv kev uas peb tsis tuaj yeem tso yogurt ua ntej hauv qhov no cov npe lactobacilliCov. Proverbial Lactobacillus bulgaricus yog ib qho ntawm cov kab mob uas siv los tsim cov kua mis nyeem qaub. Nws tau pom thawj zaug hauv xyoo 1905 los ntawm tus kws kho mob hauv Bulgaria Stamen Grigorov. Cov kab mob pub rau lactose thiab tsim cov lactic acid, ua tsaug uas cov kua mis khaws cia.
Yog li ntawd, noj cov kua mis yogurt kom thiaj li tau txais cov tshuaj feem ntau ntawm probiotics. Cov kua mis nyeem qaub yog cov txiaj ntsig zoo rau kev noj qab haus huv pob txha, txhim kho ntshav cov ntshav. Hauv cov menyuam yaus, cov kua mis yogurt tuaj yeem pab daws cov mob raws plab.
Kefir
Kefir yog haus cawv probiotic ntau. Nws yog tsim los ntawm kev ntxiv kefir nplej rau tus nyuj los yog tshis cov mis.
Kefir nplej yog kev sib xyaw ua ke ntawm cov kab mob thiab cov poov xab hauv qhov sib luag ntawm cov protein, lipids thiab suab thaj. Nyob rau hauv tsos, kefir nplej zoo li zaub paj. Tsis ntev los no, qhov nrov ntawm kefir pib rov pib dua vim muaj kev tshawb nrhiav tshiab uas ua pov thawj cov txiaj ntsig ntawm cov dej haus no thiab cov probiotics uas nws muaj.
Kefir txhim kho pob txha noj qab haus huv, kev zom thiab tiv thaiv qee yam mob. Nws yog ntawm cov khoom noj zoo tshaj plaws nrog lactobacilli.
Qaub cabbage
Sauerkraut yog paub zoo hauv Bulgarian zaub mov. Nws tau npaj los ntawm soaking lub zaub qhwv (txhoov lossis tag nrho) hauv dej, ntxiv ntsev (nyiam dua hiav txwv ntsev, hauv qhov sib piv ntawm txog 40 g ib liter). Cov dej sib tov yuav tsum tau fermented los ntawm "ncuav" nyob rau ib lub sijhawm.
Thaum npaj tau, sauerkraut muaj qab ntsev-qaub. Ntxiv nrog rau nws cov txiaj ntsig probiotic, sauerkraut yog nplua nuj nyob hauv fiber, vitamins C, B, K. Tsis tas li ntawd, nws muaj ntau hauv sodium, hlau thiab manganese.
Sauerkraut tseem muaj cov antioxidants lutein thiab zeaxanthin, uas yog qhov tseem ceeb rau kev noj qab haus huv qhov muag.
Tempe
Tempe yog cov kua zaub ua tsoos cov khoom lag luam tawm los ntawm Indonesia. Nws yog tsim nrog tswj fermentation ntawm taum pauv thiab yog tsim nyob rau hauv daim ntawv cog lus, nco txog ntawm tus neeg tsis noj nqaij burger.
Cov txheej txheem fermentation ua tau muaj qhov cuam tshuam zoo rau cov as-ham.
Soy yog siab nyob rau hauv phytic acid, cog cov nroj tsuag uas cuam tshuam kev nqus ntawm cov zaub mov xws li hlau thiab zinc.
Txawm li cas los xij, kev kho mob fermentation txo cov phytic acid ntau ntau, uas tuaj yeem ua rau kom muaj zog ntawm cov zaub mov koj lub cev muaj peev xwm nqus tau ntawm ib tus nqi.
Pickles
Pickles yog cucumbers uas khaws cia nyob rau hauv marinade ntawm ntsev thiab dej (qee tus kuj ntxiv vinegar). Fermentation yuav siv sijhawm siv ntuj lactobacilli. Thaum kawg ntawm tus txheej txheem no, cov cucumbers ua qaub. Pickles yog qhov txiaj ntsig zoo ntawm cov kab mob probiotic, uas ua rau kom muaj kev ua ntau ntxiv ntawm cov khoom noj.
Cov paj daum yog muaj calories tsawg thiab yog qhov zoo ntawm cov vitamin K.
Nws yog ib qho tseem ceeb kom nco ntsoov tias cucumbers marinated nyob rau hauv vinegar tsis muaj nyob probiotics.
Qee hom cheese
Txog tam sim no, cov zaub mov feem ntau uas muaj lactobacilli tau fermented hauv ib txoj kev los sis lwm qhov. Nws hloov tawm tias chees uas muaj qee lub sijhawm ripening tseem muaj cov kab mob yuav luag no.
Lawv muaj sia nyob ntawm qee hom cheese, suav nrog Gouda, mozzarella, cheddar thiab tsev me.
Cov cheese yog cov zaub mov muaj txiaj ntsig zoo thiab yog qhov tseem ceeb ntawm cov protein. Lawv nplua nuj nyob hauv ntau cov vitamins thiab minerals tseem ceeb, suav nrog calcium, vitamin B 12 thiab lwm yam.
Probiotic cov zaub mov tseem ceeb heev rau tib neeg kev noj qab haus huv. Yog li siv ntau dua cov khoom noj muaj lactobacillitxhawm rau txhim kho kev ua haujlwm ntawm koj lub plab zom mov.
Pom zoo:
Hloov Cov Roj Qab Rog Hauv Cov Zaub Mov Txawv Nrog Cov Zaub Mov No
Rau ntau yam, ntau thiab ntau tus neeg tsis lees paub kev siv cov margarine Cov. Feem ntau muag nyob rau hauv lub npe "oleo", margarine yog tag nrho ntawm cov artificially tsim trans cov rog. Txawm tias cov hom lag luam uas lees tias lawv cov khoom muaj 0 g ntawm lawv yeej muaj tsawg kawg 500 mg ntawm cov roj trans.
Cov Zaub Mov Qab Qab Nrog Taum Los Ntawm Cov Zaub Mov Hauv Mev
Cov khoom noj hauv Mev, uas yog qhov zoo siab rau nws cov pob kws ncuav, paub zoo li tortillas, nrog nws cov burritos, guacamole, ceviche, biria thiab pawg ntawm lwm cov neeg tshwj xeeb Mev tshwj xeeb, kuj yog ib qho ntawm feem ntau tsw thiab ntsim.
Ntxiv Cov Zaub Ntxiv Rau Koj Cov Zaub Mov Noj Txhua Hnub Nrog Cov Lus Qhia No
1. Pib noj nrog zaub xam lav tshiab; 2. Nco ntsoov tias cov zaub nyob tsawg kawg yog ib nrab ntawm cov tais hauv koj cov tais tseem ceeb; 3. Nws yog qhov zoo tshaj rau noj zaub nyoos, tab sis rau kev kub ntxhov koj tuaj yeem khov thiab ib txwm muaj ntau yam zaub muaj rau koj.
Yawg Cov Cai Rau Cov Kua Zaub Qab Thiab Kua Zaub Nrog Zaub Mov Thiab Tsev
Kua zaub thiab kua zaub tau npaj los ntawm ntau yam khoom lag luam: nqaij, nqaij qaib, zaub, ntses, legumes, nplej zom thiab txiv hmab txiv ntoo. Cov kua zaub thiab kua zaub tau muab faib ua ob pawg: nrog cov khoom ua ke thiab nrog tsev.
Noj Ntau Npaum Li Koj Lub Siab Xav Tau Cov Zaub Mov No Thiab Yuag Nrog Dr. Hay Cov Zaub Mov Noj
Nws tsis yog cov khoom noj ua kom koj yuag yuag, tab sis kev noj zaub mov zoo noj uas dhau los thiab muaj npe nrov hauv ntiaj teb. Cov khoom noj muaj txiaj ntsig tsis yog pab ua kom poob phaus nkaus xwb, tabsis tseem yuav zam ntau yam kabmob thiab tseem kom kov yeej cov twb dhau los lawm.
