I kēia lā, hiki ke loaʻa nā probiotics ma mua o ka yogurt a me nā aisles hoʻohui. "Bacteria maikaʻi" i kēia manawa ma nā wahi a pau, mai ka toothpaste a me ke kokoleka i ka wai a me ka ʻaina kakahiaka.
"ʻO ka wahi ʻē aʻe aʻu i ʻike ai i nā probiotics aia i loko o kahi mauʻu," wahi a Kauka Patricia Hibberd, ke kaukaʻi o nā pediatrics a me ka luna nui o ke olakino lehulehu ma MassGeneral Children's Hospital ma Boston, e noiʻi ana i nā hopena o nā probiotics i nā keiki a me nā pākeke. "He paʻakikī ke noʻonoʻo pehea e hiki ai i kahi mauʻu ke hāʻawi pono i nā probiotics i ke kino," wahi āna.
Ua ʻōlelo ʻo Hibberd ʻaʻole ʻo ia makemake nui i ka probiotics i ka berena, no ka mea, hiki i ka ʻai ʻana ke pepehi i nā mea ola. "Pīhoihoi au i ke kumukūʻai o kekahi o kēia mau huahana," wahi āna.
ʻO ka hoʻohui ʻana i nā probiotics i ka meaʻai ʻaʻole ia e hoʻomaikaʻi maikaʻi a maikaʻi paha, wahi a Hibberd. "I kekahi mau pae, ʻoi aku ka nui o ka hype e pili ana i nā probiotics ma mua o ka mea e pono ai," haʻi ʻo ia iā LiveScience. "ʻO ka hoihoi ma mua o ka ʻepekema."
Eia nō naʻe, ʻaʻole e hoʻohaumia kēia mau ʻike i ka hoihoi o ka mea kūʻai: Ua wānana ka Journal of the Business of Nutrition e kūʻai ʻia nā mea hoʻohui probiotic ma US ma 2013 e piʻi i $ 1 biliona.
No ka hoʻokaʻawale ʻana ma waena o ka ʻoiaʻiʻo a me ka hype, eia nā ʻōlelo aʻoaʻo ʻewalu e hoʻomanaʻo ma mua o kou kūʻai ʻana i nā probiotics.
1. ʻAʻole hoʻoponopono ʻia nā probiotics e like me nā lāʻau lapaʻau.
"Manaʻo wau he palekana nā mea hoʻohui probiotic," wahi a Hibberd. Eia nō naʻe, ʻaʻole pono nā probiotics i kūʻai ʻia ma ke ʻano he meaʻai meaʻai i ka ʻae ʻana o FDA e komo i ka mākeke a ʻaʻole e hele i nā hoʻokolohua palekana a me ka pono e like me nā lāʻau lapaʻau.
ʻOiai ʻaʻole hiki i nā mea hana hoʻohui ke hana i nā ʻōlelo kikoʻī e pili ana i nā hopena o nā mea hoʻohui i ka maʻi me ka ʻole o ka ʻae ʻia ʻana o FDA, hiki iā lākou ke hana i nā koi maʻamau e like me ka huahana "hoʻomaikaʻi i ka ʻai." ʻAʻohe helu maʻamau o ka bacteria a i ʻole ka pae haʻahaʻa i koi ʻia.
2. Hiki i nā hopena ʻaoʻao haʻahaʻa.
Ke hoʻomaka ka poʻe e lawe i nā mea hoʻohui probiotic, hiki iā lākou ke ʻike i ke kinoea a me ka bloating no nā lā mua, wahi a Hibberd. Akā inā hiki mai kēia, maʻa mau nā hōʻailona, a nalowale lākou ma hope o ʻelua a ʻekolu mau lā.
3. He ʻokoʻa nā meaʻai probiotic a pau.
Loaʻa i nā huahana dairy ka nui o nā probiotics a loaʻa ka nui o ka bacteria ola.
No ka loaʻa ʻana o nā piliona bacteria maikaʻi ma ka lawelawe hoʻokahi, koho i ka yogurt i kapa ʻia ʻo "moʻomeheu ola a hana." ʻO nā moʻomeheu probiotic ʻē aʻe e pili ana i ke kefir, kahi inu waiu fermented, a me nā huluhulu kahiko e like me cheddar, gouda, parmesan, a me swiss.
Ma waho aʻe o ka waiu waiu, loaʻa nā probiotics i loko o nā mea kanu pickled brine-cured, sauerkraut, kimchi (kahi kīʻaha Korean spicy), tempeh (kahi mea i pani ʻia i ka ʻiʻo soy), a me ka miso (Japanese soy paste i hoʻohana ʻia e like me ka condiment).
Aia kekahi mau meaʻai ʻaʻole i loaʻa i nā probiotics maoli, akā ua hoʻoikaika ʻia me lākou: nā wai, nā cereals kakahiaka a me nā kī.
ʻOiai ʻo ka hapa nui o nā probiotics i loko o ka meaʻai he palekana no ka hapa nui o nā kānaka, he mea nui ia e ola nā mea ola i loko o ia mau mea a i ʻole e emi ka hana o ka huahana.
4. ʻAʻole palekana paha nā probiotics no nā mea a pau.
Pono kekahi poʻe e pale i ka probiotic i ka meaʻai a me nā mea hoʻohui, wahi a Hibberd. ʻO kēia, no ka laʻana, nā poʻe me kahi ʻōnaehana pale nawaliwali, nā maʻi maʻi maʻi e hele ana i ka chemotherapy. He kiʻekiʻe nō hoʻi ka pilikia no ka poʻe i loaʻa i nā ʻōkana a me nā poʻe i wehe ʻia ka hapa nui o ka ʻōpū ʻōpū ma muli o ka maʻi.
ʻO ka poʻe i loko o ka haukapila ma IVs pono e pale aku i nā probiotics, e like me ka poʻe me nā maʻi ʻino o ka puʻuwai e pono ai ke ʻoki no ka mea he liʻiliʻi ka maʻi o ka maʻi, wahi a Hibberd.
5. E nānā i nā lā pau.
He liʻiliʻi ke ola o nā mea ola, no laila he mea maikaʻi e hoʻohana i nā meaʻai probiotic ma mua o ka lā pau e hoʻonui ai i nā pono. Pono e hahai ʻia ka ʻike mālama ʻana ma ka ʻeke e mālama i ka pono piha o nā micro-organisms; Pono e mālama ʻia kekahi mau meaʻai i loko o ka friji, ʻo kekahi ma ka lumi wela a i ʻole ma kahi pouli a mālie.
6. E heluhelu pono i nā lepili.
ʻAʻole maopopo ka nui o nā probiotics i kahi huahana. Hiki i ka lepili ke hāʻawi i ka ʻike e pili ana i ke ʻano a me nā ʻano bacteria, akā ʻaʻole hōʻike i ko lākou helu.
Pono nā lepili hoʻohui e hōʻike i ke ʻano, nā ʻano, a me nā kānana, ma ia ʻano. No ka laʻana, "Lactobacillus rhamnosus GG". Hōʻike ʻia ka helu o nā mea ola i loko o ka colony forming units (CFU), e hōʻike ana i ka helu o nā mea ola i ka nui hoʻokahi, maʻamau i nā piliona.
E hahai i nā ʻōlelo aʻoaʻo no ka dosage, ka pinepine o ka hoʻohana ʻana, a me ka mālama ʻana. I kāna aʻo ʻana i nā probiotics, ʻōlelo ʻo Hibberd i nā mea komo e wehe i nā capsules hoʻohui a ninini i nā mea i loko o ka waiū.
7. He pipiʻi maʻamau nā mea hoʻohui.
ʻO nā probiotics kekahi o nā meaʻai meaʻai nui loa, ʻoi aku ka nui o ke kumukūʻai ma mua o $ 1 i kēlā me kēia lā, e like me ka ConsumerLab.com. ʻO ke kumu kūʻai kiʻekiʻe, ʻaʻole ia he hōʻailona o ka maikaʻi a i ʻole ka inoa o ka mea hana.
8. E koho i nā microorganism e like me kou maʻi.
No ka poʻe makemake e pale a ho'ōla paha i kekahi mau maʻi, paipai ʻo Hibberd i ka loaʻa ʻana o kahi haʻawina kiʻekiʻe i paʻi ʻia i loko o kahi puke moʻolelo olakino kaulana e hōʻike ana i nā hopena maikaʻi. E hoʻohana i nā meaʻai a me nā bacteria i hōʻike ʻia i loko o ke aʻo ʻana, e pili ana i ke ʻano, ka pinepine a me ka lōʻihi o ka hoʻohana ʻana.