Contents
Noho pū ka bacteria maikaʻi a me nā bacteria maikaʻi ʻole i loko o kāu ʻōnaehana digestive. He mea weliweli ka keu o nā koʻohune ʻino no ka flora ʻōpū a no ka meaola i ka holo lōʻihi.
ʻOiaʻiʻo, ʻo ke koʻohune ke kumu o nā pathologies he nui. Hiki i nā meaʻai Probiotic ke hiki ke recolonize i ka flora ʻōpū mahalo i nā bacteria maikaʻi.
ʻAʻole kōkua kēia i ke kaulike o ka ʻōnaehana digestive, akā i ke olakino maikaʻi. E ʻike ma aneʻi ka 15 probiotics kūlohelohe ʻoi loa.
Nā yogurt maikaʻi
ʻO Yogurt kahi kumu o nā probiotics i maʻalahi e hana a loaʻa. ʻO nā huahana pasteurized i kūʻai ʻia aku i nā mākeke nui e pono e hōʻalo ʻia no ka mea aia nā preservatives, nā mea hoʻonanea a ʻoi loa hoʻi o ke kō.
ʻO ke ala ʻoi loa e hana i kāu yogurt hū ponoʻī. Koho i ka waiū maka a ulu i nā moʻomeheu koʻohune ola me ka hoʻohui ʻole ʻana i ke kō.
Eia nō naʻe, hiki iā ʻoe ke ʻimi i kekahi mau lama o yogurt e makemake i nā probiotics e like me ka brand Danon.
Ma hope o ka fermentation, noho ka yogurt me ka bifidobacteria a waiwai i ka acid lactic. Hoʻonui ka ʻai ʻana i ka olakino iwi a hoʻoponopono i ke koko kiʻekiʻe.
I ka wā o ka maʻi diarrhea, hiki i ka ʻai ʻana i ka yogurt organik me ka lactobacillus casei ke hoʻōla iā ʻoe.
Hoʻomaopopo pū ʻia nā probiotics i ka yoghurt no kā lākou keu pono ma ka lawe ʻōpū ʻana a me ka pale ʻana i ka maʻi ʻaʻai kolona (1).
Nā ʻanoʻano kefir i hoʻoheheʻe ʻia
Hoʻokumu ka Fermentation o nā hua kefir i nā bacteria e like me lactobacillus a me lactococcus.
ʻOi aku ka maikaʻi o nā hua kefir i hoʻohālikelike ʻia i ka hopena o ka ʻai ʻana i ka yogurt fermented.
He probiotic ʻo Kefir i hoʻohana ʻia mai ka wā kahiko. I kēlā manawa, ua makemake nui ʻia ka waiū o nā kao, nā bipi a me nā kāmelo paha. No laila ua hoʻopau mākou i kefir hou me ka waiū.
Eia nō naʻe, hiki iā ʻoe ke hoʻololi i kēia mau huahana waiu me ka wai hua a i ʻole ka wai kō.
Hāpai ka kefir i ka hoʻomanawanui ʻana i ka lactose a me ka digestion maikaʻi.
Wahi a nā noiʻi ʻepekema, ʻo nā probiotics i kēia inu inu ka mea e kāohi i ka ʻūlū o nā pimples a maikaʻi i ka mālama ʻana i ka ʻili maloʻo.
E hoʻomākaukau i kēia inu, e hoʻohui i 4 punetēpō o nā hua kefir ʻokanika i 1 lita o ka wai, ka waiū a i ʻole ka wai kō. E hoʻoheheʻe i ka hui ʻana a inu i ka mea ma hope o ka kānana.
ʻO Kombucha
ʻO Kombucha kahi mea inu lama momona me kahi ʻono awaawa iki. ʻO kāna mea e hoʻomākaukau ai ka hana ʻana i nā probiotics e pono ai no kou olakino.
Mai ke kī waiwai i loko o ka caffeine, kō kō, kō koʻohune a me ka hū (makuahine), loaʻa iā ʻoe kahi aperitif me ka hiki antimicrobial ikaika a me kahi mea hōʻemi.
Oe e Pono:
- 70 kalama o ke kō
- 2 teaspoon o ke kī ʻeleʻele
- 1 lita o ka wai mineral
- 1 mānoanoa makuahine o kombucha a scoby paha i ka ʻōlelo Pelekania
- 1 casserole anti-lina
- 1 puna puna
- 1 ipu o 3-4 lita hiki
- 1 kolamu
Hoʻomākaukau o Kombucha
E hōʻoia e sterilize i kāu lako hoʻomākaukau ma mua (2).
- E hoʻolapalapa i 70 g kō i loko o 1 lita o ka wai a laila hoʻohui i 2 teaspoon o ke kī ʻeleʻele iā ia.
- E waiho i ka tī pali no 15 mau minuke, kānana a laila anuanu.
- E ninini i ke kī i hoʻoluʻu ʻia i loko o kahi hue a hoʻohui i ka kānana makuahine o Kombucha iā ia.
- No ka pale ʻana i ka inu mai ka lepo a me nā mea haumia ʻē aʻe, e hoʻohana i kahi lole maʻemaʻe i hoʻopaʻa ʻia me kahi kāʻei. E māmā ka holoi lole.
- Ma hope o 10 mau lā o ka hoʻomaha, hemo i ka kānana makua ma luna, e kānana i ka hopena a lawelawe iā ʻoe iho. Hiki iā ʻoe ke hoʻokomo i ka inu i kānana ʻia i nā ʻōmole.
- He mea nui ka lawe ʻana i ka hue nui no ka mea mānoanoa ka kānana o ka makuahine i ka manawa, e hāpai ana i ka pae o ka hoʻohuihui i nā lā.
Mai hoʻomaʻalili iā ia, a i ʻole e luhi ʻole ka māna makuahine o kombucha.
Hiki iā ʻoe ke ʻike i ke kānana makua no ke kūʻai aku ma ka pūnaewele.
E hoʻohana wale ʻoe i nā mea aniani e hana i ka kombucha.
Waiwai waiwai
Kombucha ʻike ʻia e hakakā me Candida albicans. Hoʻohālikelike ia i ka flora ʻōpū, hoʻoliʻiliʻi i ka momona a me ka momona.
Mālama pū kekahi ia i kou kaumaha, a me ka hopohopo. E ʻoi aku kou maikaʻi i ka hoʻoilo ma ka ʻai ʻana iā Kombucha.
Piko piʻo
ʻO nā pōmaikaʻi o nā pickles fermented he nui (3). ʻAe lākou i ke kūkulu hou ʻana i kāu flora ʻōpū a me ka pale ʻana i ka maʻi ʻaʻai, i ka maʻi ʻaʻai umauma.
Hoʻoulu ka pickles fermented i kāu ʻōnaehana pale a hoʻomaikaʻi i ke olakino puʻuwai.
ʻO ka sauerkraut
Loaʻa nā probiotics i loaʻa mai sauerkraut hu i pale aku i nā candidiasis a me nā eczema.
ʻO kēia kāpeti ʻokiʻoki ma lalo o ka fermentation kahi lactic acid e kōkua ana i ka hoʻoulu hou ʻana o nā membrane ʻōpū a me ka pale ʻana i nā parasites ʻōpū.
Nui ka waiwai o Sauerkraut i nā huaora (A, C, B, E, K) a me nā minelala (potassium, calcium, magnesium, phosphorus, iron, zinc).
Hana ʻia ka hoʻomākaukau ʻana o sauerkraut e ka lacto-fermentation, ʻo ia hoʻi me ka hoʻohui ʻana i ka wai saline i loko o kahi hue i piha i nā mea kanu mai ka māla mai.
Spirulina
Paipai ka Spirulina i ka ulu ʻana o bifidobacteria a me lactobacilli i loko o nā ʻōpū.
Hana kēia mau microorganism i nā bacteria maikaʻi ʻole e like me Candida albicans - kahi fungus e hiki ai ke hōʻeha i nā hopena maʻi.
ʻO Spirulina, kahi alkalizing a me anti-inflammatory blue-green microalgae, loaʻa nā antioxidant a me nā protein-regulating kolesterol.
Kūleʻa ia i ka luhi, hoʻonui i kou ikehu a kōkua i ka mālama ʻana i ka maʻi kō, hypertension a me nā pilikia o ka maʻi puʻuwai.
Hiki iā ʻoe ke hoʻopau i ka spirulina i kāu yogurts, salakeke a i ʻole nā meaʻai ʻē aʻe i ka helu o hoʻokahi a i ʻelua teaspoons (3 a 6 g) i kēlā me kēia lā.
A ʻo Miso
ʻO Miso kahi paʻi huʻi i hoʻohana ʻia i ka meaʻai Kepani. Hele mai ia mai ka fermentation o ka soybeans, laiki a me ka bale.
Hoʻomaopopo ʻia ka sopa i hana ʻia mai kēia meaʻai momona no kona hiki ke hōʻemi i ka makaʻu o ka umauma kanesa i nā wahine Kepanī.
Wahi a kahi noiʻi ʻAmelika, kōkua nā probiotics ma Miso i ka mālama ʻana i ka bloating a me ka maʻi o Crohn.
Hoʻoemi kēia hoʻomākaukau culinary i ka makaʻu o ka hahau ʻana i nā wahine (4).
ʻO Kimchi
ʻO Kimchi ka hopena o ka lacto fermentation o nā mea kanu. Hoʻopuka kēia ipu Kōlea pinepine i nā probiotics e pono ai ke olakino.
Paipai nā loea lapaʻau ʻē aʻe iā Kimchi e hoʻomaikaʻi i ke olakino digestive a pale i ka maʻi huhū huhū.
Oe e Pono:
- 1 poʻo kāpeti Kina
- 5 cloves o ke kāleka
- 1 mau ʻōpala ʻaka
- 1 kahi teaspoon o kō kō
- 1 ka manamana o ka ginger hou i ʻū ʻia
- 2 huli turnos i kapa ʻia ʻo Daikon radishes
- ʻO kahi chilli liʻiliʻi
- ¼ kīʻaha paʻakai
- 2-3 liters o ka wai mineral
e hoomakaukau ai
Eʻokiʻoki i kāu kāpeti.
E ninini i ka paʻakai ma luna o nā ʻāpana kāpeti. E uhi pono iā lākou me ka paʻakai a hoʻohui i kahi wai e uhi i nā ʻāpana kāpeti.
E haʻalele e mar marin no 3 mau hola. E uhi i ka marinade me ka lole.
Ke pau ka manawa mar mar, holoi i ke kāpeti i ka wai anuanu ma lalo o ka piula.
ʻOkiʻoki i kāu turnip i mau ʻāpana. Hoʻohui i nā turnipa, chili, kō kō, keʻokeʻo o ka paʻakai, 1 mau kīʻaha wai a waiho ʻia.
I loko o kahi kīʻaha ʻē aʻe, e hui pū me kāu kāpena i kālai ʻia me nā lau onioni a me kālika. Hoʻohui maikaʻi i nā mea hoʻohui.
Hoʻohui i nā hui ʻokoʻa ʻelua a e hoʻoheheʻe ia no 24 mau hola i loko o kahi hue (aniani).
Ma hope o 24 mau hola, wehe i ka hue i mea e pakele ai ke kinoea. Pani a hoʻokomo i loko o ka pahu hau.
Mākaukau kāu kimchi. Hiki iā ʻoe ke mālama iā ia no hoʻokahi mahina.
E heluhelu: Lactibiane probiotics: ko mākou manaʻo
Le Tempeh
ʻO Tempeh kahi meaʻai o ka ʻāina ʻInidonesia i hana ʻia mai nā soya i hū ʻia. Loaʻa iā ia nā olonā, nā protein proteins a me nā probiotics i hopena maikaʻi i ka ʻōnaehana pale.
Hoʻoemi ka luhi i ka luhi a hoʻonui i ka hana o ka ʻōnaehana hopohopo.
Kūpilikiʻi ka hoʻomākaukau ʻana o ka tempe. ʻO ke kūʻai ʻana i nā kī tempe ma ka pūnaewele a i kāu hale kūʻai kūlohelohe ke koho maikaʻi loa.
Ma mua o ka kuke ʻana i ka pā tempe, e hoʻolapalapa ia i mea e palupalu ai.
- 1 pā o ka tempe
- 3 cloves o ke kāleka
- E hoʻolapalapa i kou tempe no ʻumi mau minuke ma mua. E hoʻopau iā lākou.
- ʻO kahi peppercorn liʻiliʻi
- ʻO ka wai o ka lemon i ʻānai ʻia
- 2 pū'āpū o kaʻailaʻaila
- . Chilli
e hoomakaukau ai
Kāpala i kou mau pepa, chili a me kālika. E hahao iā lākou i loko o ka blender a hoʻohui i ka kālika, wai wai lemona, aila ʻoliva a me ka chili. Hoʻohui e kiʻi i ka marinade.
Ke mākaukau, ʻokiʻoki i ka tempe i mau ʻāpana, a hahao iā lākou i loko o kahi ipu aniani. E ninini i kāu marinade ma luna ona, palaki i nā ʻāpana a hoʻokuʻu i ka wai no 2 mau hola.
Pani me kahi lole maʻemaʻe, ʻoi aku ke keʻokeʻo. ʻO ka lōʻihi ke marinade, ʻoi aku ka maikaʻi. Paipai mākou e haʻalele e mar mar i ka pō a i ʻole 8 mau hola.
Ke pau ka manawa marinating, hemo i kāu mau ʻāpana tempe.
Hiki iā ʻoe ke hoʻomoʻa iā lākou, kāwili iā lākou a i ʻole he aha.
Waiwai waiwai
ʻO Tempeh kahi probiotic kūlohelohe e hoʻonāukiuki i ka hoʻolaha ʻana o nā bacteria maikaʻi he nui i ka ʻōnaehana digestive. (5) Loaʻa iā ia nā keu pono ʻē aʻe no ke kino i ka laulā.
Nā paʻi paʻi ʻole i hoʻāʻo ʻole ʻia
Hiki iā ʻoe ke hoʻolako iā ʻoe iho me nā probiotics ma ka ʻai ʻana i nā pākaʻina ʻole i hoʻopapa ʻia. Hāpai ʻia kēia mau ʻano tī e hana i nā bacteria maikaʻi aʻe no ka microbiota.
Hiki i nā microorganism i nā chees chees ʻole ke hele ma waena o ka ʻōpū. Hoʻonui lākou i ka helu o nā mea pale i ka flora ʻōpū.
Le Lassi
ʻO Lassi kahi waiū piʻo India. ʻO ia kekahi o nā probiotics kūlohelohe e kūʻē i nā maʻi ʻōpū e like me ka constipation, diarrhea a i ʻole colitis.
Hoʻohui pinepine ʻia me nā huaʻai a me nā mea ʻala a hoʻopau ʻia ma mua o ka ʻaina ahiahi.
Oe e Pono:
- 2 mau yogurts maʻamau
- Waiū 6 cl
- 2 kāleka
- 3-6 punetēpu o ke kō
- ʻO kahi pistachios mālamalama liʻiliʻi
e hoomakaukau ai
Ma ka 1er ka manawa, wili i nā kāleka a ʻokiʻoki i kāu pistachios i mau ʻāpana liʻiliʻi.
I kāu kāwili, hoʻohui i ke kāleka, pistachios, nā yogurts maoli a me ke kō. Hoʻohui maikaʻi iā lākou ma mua o ka hoʻohui ʻana i ka waiū. Hoʻohui i ka manawa lua ma hope o ka hoʻohui ʻana i ka waiū.
Hiki iā ʻoe ke hoʻohui i nā hua (mangoes, strawberry, a pēlā aku), lime, mint a ginger paha i ka blender e hoʻololi i nā ʻono.
E hoʻokomo ʻia ka yogurt India ma loko o ka pahu hau i ʻelua mau hola ma mua o ka hoʻohana ʻana.
Waiwai waiwai
Loaʻa nā hopena probiotic iā Lassi. Kōkua ia i ka mālama ʻana i ke kaulike o kāu ʻōnaehana digestive.
Apple cider vīnega
Paʻa ʻole ʻia i ka palaoa, ʻo ka vīneka cider winika kahi probiotic maoli maʻalahi maʻalahi. Hana ʻia ʻo acetic acid a me malic acid, ʻelua mau mea pale pale influenza.
Hoʻomaikaʻi pū ka winika cider cider i nā hana o ka ʻōnaehana pale, hoʻonāukiuki i ke kahe o ke koko a hāʻawi i nā manaʻo o ka piha i ka wā o ka papaʻai.
Kahekaleka pouli
Makemake ʻoe i ke kokoleka? maikaʻi kēnā. He probiotic kēia meaʻai ʻono. Hele ke kokolekaʻeleʻele ma o ka mokuʻāina o ka fermentation i kāna hana ʻana.
No ka mea he probiotic maikaʻi ia, paipai nā kānaka noiʻi e loaʻa iā ia ma kahi o 70% koko, a i ʻole ʻelua mau punetēpu o ka koko kaola.
ʻO ka ʻai ʻana o ka kokoleka pouli e ʻae iā ʻoe e recolonize i kou flora ʻōpū o nā koʻohune maikaʻi. ʻAe kēia i kēia hopena e rebalance i ka ʻōnaehana digestive a pale i nā maʻi digestive he nui.
ʻO ka kokolekaʻeleʻele i ka hoʻohui ʻana i kahi probiotic maikaʻi e paipai i ka noʻonoʻo a me ka hoʻomanaʻo.
Hoʻohui ʻia, loaʻa i ka kokoleka pouli ka epicatechin, kahi flavonoid e hoʻonāukiuki i ka hoʻonui ʻia o nā kīʻaha koko. ʻO ia ka mea e hiki ai, mahalo i kāna mau antioxidant he nui, e kaohi i ka makaʻu e pili ana i nā maʻi maʻi maʻi.
Hāʻawi kēia noiʻi i paʻi ʻia iā ʻoe i nā keu pono he nui o ke kokoleka ʻeleʻele ma ke ʻano he probiotic (6).
No nā poʻe haʻuki, hāʻawi ke kokolekaʻeleʻele i ka ikaika hou aʻe ma ka hoʻonui ʻana i kā lākou hana.
ʻO nā ʻoliva
ʻO nā ʻoliva he probiotics. ʻO kā lākou mea ʻono momona e holomua ai ke hui ʻia me nā mea inu ʻona.
ʻO Lactobacillus plantarum a me lactobacillus pentosus he bacteria i loaʻa i loko o nā ʻoliva. ʻO kā lākou kuleana ke kaua i ka bloating.
ʻO nā microorganism ola i loaʻa i loko o nā ʻoliva e hiki ai ke pale hou i kāu lau naʻau e like me kēia noi ʻAmelika (7)
Paipai ikaika nā kānaka noiʻi i nā ʻoliva no ka poʻe me ka maʻi hanu huhū.
Panina
Loaʻa nā hopena maikaʻi i nā probiotics kūlohelohe i ʻoi aku ka lōʻihi. Hoʻohui ʻia, maʻalahi lākou i ka hoʻohālikelike ʻia e ke kino no ka mea me ka ʻole o nā mea hoʻohui kemika.
No nā poʻe me nā maʻi digestive, ʻōpū huhū a me nā maʻi ʻē aʻe e pili pololei a pololei ʻole paha i ka digestion, hoʻopau i nā meaʻai probiotic e hoʻokele maikaʻi i kou olakino.