11 Mea ʻai Probiotic ʻoi aku ke olakino

Anter

• 1. Yogurt
• 2. Kefir
• 3. Sauerkraut
• 4. Tempeh
• 5. Kimchi
• 6. Miso
• 7. Kombucha
• 8. Piko
• 9. Pata waiū kuʻuna
• 10. Natto
• 11. Kekahi Mau Ano o Ke Keī
• He mea maikaʻi ʻole ke olakino Probiotic

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO nā Probiotics he microorganism ola i loaʻa nā pono olakino ke hoʻopau ʻia ().

ʻO nā Probiotics - he bacteria hoʻomaikaʻi maʻamau ia - hāʻawi i nā ʻano pono āpau i kou kino a me kou lolo.

Hiki iā lākou ke hoʻomaikaʻi i ke olakino digestive, hōʻemi i ke kaumaha a hāpai i ke olakino puʻuwai (,,).

Hōʻike kekahi mau hōʻike e hāʻawi paha lākou iā ʻoe i ka ʻili maikaʻi loa ().

Kaulana ka loaʻa ʻana o nā probiotics mai nā mea hoʻoliʻiliʻi, akā hiki iā ʻoe ke lawe iā lākou mai nā meaʻai momona.

Eia ka papa inoa o 11 mau meaʻai probiotic i ʻoi aku ke olakino.

1. Yogurt

ʻO Yogurt kekahi o nā kumu waiwai ʻoi loa o nā probiotics, he bacteria maikaʻi ia e hiki ke hoʻomaikaʻi i kou olakino.

Hana ʻia ia mai ka waiū i hānai ʻia e nā koʻohune aloha, ʻo ka maʻi bacteria lactic acid a me bifidobacteria (6).

Pili kaʻai yogurt me nā pono olakino he nui, me ke olakino iwi maikaʻi. He mea maikaʻi nō hoʻi ia no ka poʻe me ke koko kiʻekiʻe (,).

I nā keiki, hiki i ka yogurt ke kōkua i ka hōʻemi ʻana i ka maʻi diarrhea i hoʻokumu ʻia e nā lāʻau antibiotic. Hiki iā ia ke kōkua e hōʻoluʻolu i nā ʻōuli o ka maʻi huhū o ka huhū (IBS) (,,).

Hoʻohui ʻia, kūpono paha ka yogurt no ka poʻe me ka hoʻomanawanui ʻole o ka lactose. ʻO kēia no ka hoʻololi ʻana o ka bacteria i kekahi o ka lactose i acid lactic, a ʻo ia ke kumu e ʻono ai ka yogurt.

Eia nō naʻe, e hoʻomanaʻo i ka ʻole o nā yogurt āpau i nā probiotics ola. I kekahi mau hihia, ua luku ʻia nā koʻohune ola i ka wā o ka hana ʻana.

No kēia kumu, e koho pono i ka yogurt me nā moʻomeheu hana a ola paha.

Eia kekahi, e heluhelu mau i ka lepili ma ka yogurt ma mua o kou kūʻai ʻana iā ia. ʻOiai inā inoa ʻia he haʻahaʻa momona a momona ʻole paha, e hoʻouka ʻia paha ia me nā kō o nā kō i hoʻohui ʻia.

Hōʻuluʻulu Manaʻo
Pili ʻia ka yogurt Probiotic i kekahi
nā pono olakino a kūpono paha i nā poʻe me ka hoʻomanawanui ʻole o ka lactose. Hana
koho i ka yogurt i hana i nā moʻomeheu ola a i ʻole ola.

2. Kefir

ʻO Kefir kahi inu waiū probiotic fermented. Hana ʻia ia e ka hoʻohui ʻana i nā hua kefir i ka waiū o ka bipi a kao paha.

ʻAʻole nā ​​mānoʻai ʻo Kefir i nā hua cereal, akā ʻo nā moʻomeheu o ka bacteria lactic acid a me ka hū e like me ka like me ka pua kō.

ʻO ka huaʻōlelo kefir i ʻōlelo ʻia mai ka huaʻōlelo Tureke kī kī, ʻo ia hoʻi "maikaʻi maikaʻi" ma hope o ka ʻai ʻana ().

ʻOiai, ua hoʻopili ʻia kefir i nā pono olakino like ʻole.

Hiki ke hoʻomaikaʻi i ke olakino iwi, kōkua me kekahi pilikia digestive a pale aku i nā maʻi (,,).

ʻOiai ʻo ka yogurt ka meaʻai probiotic kaulana loa i ka papa komohana, ʻo kefir kahi kumu ʻoi aku ka maikaʻi. Aia ʻo Kefir i kekahi mau ʻano koʻikoʻi o nā koʻohune aloha a me ka hū, e hoʻolilo ana ia i ʻano probiotic () a ikaika hoʻi.

E like me ka yogurt, ʻae ʻae maikaʻi ʻia kefir e nā poʻe i loaʻa ʻole ka lactose intolerant ().

Hōʻuluʻulu Manaʻo
ʻO Kefir kahi wai inu waiū hu. He a
ʻoi aku ke kumu o nā probiotics ma mua o ka yogurt, a me ka poʻe me ka hoʻomanawanui ʻole o ka lactose
hiki ke inu pinepine i kefir me ka pilikia ʻole.

3. Sauerkraut

Kālika maikaʻi ʻia ʻo Sauerkraut i kāpī ʻia e ka bacteria bacteria lactic.

ʻO ia kekahi o nā meaʻai kuʻuna kahiko loa a makemake ʻia i nā ʻāina he nui, keu hoʻi ma ʻEulopa.

Hoʻohana pinepine ʻia ʻo Sauerkraut ma luna o nā sausages a i ʻole he ʻaoʻao ʻaoʻao. Loaʻa iā ia kahi mea ʻawaʻawa, paʻakai a hiki ke mālama ʻia no nā mahina i loko o kahi pahu airtight.

Ma waho aʻe o kona mau ʻano probiotic, waiwai ka sauerkraut i ka puluniu a me nā huaora C, B a me K. Nui ia i ka sodium a loaʻa ka hao a me ka manganese ().

Aia pū kekahi me Sauerkraut nā lutein antioxidants a me zeaxanthin, he mea nui ia no ke olakino maka ().

E hōʻoia e koho i ka sauerkraut i hoʻopau ʻole ʻia, e like me ka make ʻana o ka pasteurization i nā meaola ola a me nā mea ola. Hiki iā ʻoe ke ʻike i nā ʻano maka o sauerkraut ma ka pūnaewele.

Hōʻuluʻulu Manaʻo
ʻOki maikaʻi ʻia ʻo Sauerkraut, kāpī hū.
He waiwai ia i nā wikamina, nā minelala a me nā antioxidants. E koho pono
nā lama pono ʻole i loaʻa i nā koʻohune ola.

4. Tempeh

ʻO Tempeh kahi huahana soya hū. Hana ia i patty paʻa nona ka ʻono e wehewehe ʻia e like me ka nutty, lepo a ʻano like paha me ka mushroom.

No Tempe ʻo Tempeh akā ua lilo ia i mea makemake nui ʻia ma ka honua holoʻokoʻa ma ke ʻano he hakahaka nāʻiʻo protein kiʻekiʻe.

ʻO ka hana fermentation he hopena kupaianaha paha ia ma kāna profile nutritional profile.

Kūlana kiʻekiʻe nā Soybeans i ka acid acid, kahi hui mea kanu e hōʻino i ka lawe ʻana o nā minelala e like me ka hao a me ka zinc.

Eia nō naʻe, hoʻohaʻahaʻa ka fermentation i ka nui o ka acid acid, hiki ke hoʻonui i ka nui o nā minelala i hiki i kou kino ke omo mai ka tempeh (19, 20).

Hoʻopuka pū ka Fermentation i kekahi wikamina B12, kahi mea momona i loaʻa ʻole i ka soybeans (21,,).

Loaʻa ka wikamina B12 i nā meaʻai holoholona, ​​e like me ka ʻiʻo, ka iʻa, ka waiū a me nā hua manu ().

ʻO kēia ka tempeh i koho maikaʻi loa no nā mea ʻai a me nā mea e nānā ana e hoʻohui i kahi probiotic nutritious i kā lākou papaʻai.

Hōʻuluʻulu Manaʻo
ʻO Tempeh kahi huahana soy fermented i
lawelawe ma ke ʻano he kaulana, protein kiʻekiʻe i pani no kaʻiʻo. Loaʻa iā ia kahi mea maikaʻi
ka nui o ka wikamina B12, kahi huaora i loaʻa nui i nā huahana holoholona.

5. Kimchi

ʻO Kimchi kahi ipu ʻāpana huʻihuʻi a me ka ʻaoʻao Korea.

ʻO ka kāpena ka mea maʻa nui, akā hiki ke hana ʻia mai nā mea kanu ʻē aʻe.

Hoʻomaʻamaʻa ʻia ʻo Kimchi me ka hoʻohuihui ʻana o nā mea ʻono, e like me ka flakes pepa chili ʻulaʻula, kālika, ʻōlapa, kaona a me ka paʻakai.

Loaʻa iā Kimchi ka bacteria bacteria lactic Lactobacillus kimchii, a me nā koʻohune lactic acid ʻē aʻe e pōmaikaʻi i ke olakino digestive (,).

Hana ʻia ʻo Kimchi mai ke kāpena i kekahi mau wikamina a me nā minelala, e like me ka wikamina K, riboflavin (vitamin B2) a me ka hao. E ʻike iā kimchi ma ka pūnaewele.

Hōʻuluʻulu Manaʻo
ʻO Kimchi kahi kīʻaha ʻaoʻao Kōlea laha, maʻamau
hana ʻia mai ke kāpena hu. Hiki ke pōmaikaʻi i kāna bacteria lactic acid i ka digestive
olakino.

6. Miso

He ʻāpana Kepani ʻo Miso.

Hana ʻia ia e ka huki ʻana i ka soya me ka paʻakai a me kekahi ʻano o ka fungus i kapa ʻia ʻo koji.

Hiki ke hana ʻia ʻo Miso e ka hoʻohuihui ʻana i ka soybeans me nā mea hana ʻē aʻe, e like me ka ʻākala, laiki a me ka rai.

Hoʻohana pinepine ʻia kēia kāpili i ka miso sup, kahi meaʻai kakahiaka nui i Iapana. ʻO Miso ka paʻakai maʻamau. Hiki iā ʻoe ke kūʻai aku i nā ʻano he nui, e like me ke keʻokeʻo, melemele, ʻulaʻula a me ka ʻole.

ʻO Miso kahi kumu maikaʻi o ka protein a me ka fiber. He kiʻekiʻe pū kekahi ia i loko o nā wikamina, nā minelala a me nā mea kanu mea kanu, e like me ka wikamina K, ka manganese a me ke keleawe.

Ua hoʻopili ʻia ʻo Miso i kekahi mau pono olakino.

Ua hōʻike ʻia kahi noiʻi ʻana e pili ana ka ʻai pinepine ʻana o ka miso sup me kahi haʻahaʻa haʻahaʻa o ka maʻi ʻaʻai umauma i nā wahine Kepanī waena ().

Ua ʻike ʻia kekahi noiʻi ʻē aʻe ua hōʻemi ʻia ka maka o ka maʻi stroke () nā wahine i ʻai i ka nui o ka miso sup.

Hōʻuluʻulu Manaʻo
ʻO Miso kahi paʻi soy fermented a a
mea ʻāpana Kepani kaulana. He waiwai ia i loko o kekahi mau mea nui a pono paha
hoʻemi i ka makaʻu o ka maʻi ʻaʻai a me ka hahau ʻana, keu hoʻi i nā wahine.

7. Kombucha

ʻO Kombucha kahi inu ʻeleʻele a i ʻole kī inu ʻōmaʻomaʻo.

Hoʻomaʻa ʻia kēia kī tī e kahi kolone hoaaloha o ka bacteria a me ka hū. Hoʻopau ʻia ia i nā wahi he nui o ka honua, ʻo ia hoʻi ʻo ʻAsia. Hiki iā ʻoe ke kūʻai aku ma ka pūnaewele.

Nui ka pūnaewele me nā hoʻopiʻi e pili ana i nā hopena olakino o kombucha.

Eia nō naʻe, nele i nā hōʻike kiʻekiʻe kiʻekiʻe ma kombucha.

ʻO nā noiʻi e kū nei nā holoholona a me nā hoʻokolohua paipu hoʻokolohua, a ʻaʻole pili paha nā hopena i nā kānaka (29).

Eia nō naʻe, no ka mea hū ʻia ka kombucha me ka bacteria a me ka hū, loaʻa paha iā ia nā pōmaikaʻi olakino e pili ana i kāna probiotic.

Hōʻuluʻulu Manaʻo
ʻO Kombucha kahi mea inu kī hu. O ia
ua koi ʻia he nui nā keu pono olakino, akā pono ka noiʻi hou aʻe.

8. Piko

ʻO nā pickles (ʻike ʻia ʻo gherkin) nā kukama i ʻohi ʻia i loko o kahi hopena o ka paʻakai a me ka wai.

Waiho lākou i ka hū no kekahi manawa, me ka hoʻohana ʻana i kā lākou lāʻau bacteria lactic acid maoli. Māʻeha kēia hana iā lākou.

ʻO nā kukama pickled kahi kumu maikaʻi loa o nā koʻohune probiotic olakino e hoʻomaikaʻi ai i ke olakino digestive.

Haʻahaʻa lākou i nā calories a me kahi kumu maikaʻi o ka wikamina K, kahi mea pono no ka hoʻopili ʻana o ke koko.

E noʻonoʻo i ka nui o ka paʻakai i ka pickles.

He mea nui e hoʻomaopopo i nā pickles i hana ʻia me ka vīnega ʻaʻohe probiotics ola.

Hōʻuluʻulu Manaʻo
ʻO nā pickles nā kukama i ʻohi ʻia i loko
wai paʻakai a hū. Haʻahaʻa lākou i nā calories a kiʻekiʻe i ka vitamina K.
Eia nō naʻe, ʻaʻohe o nā hopena probiotic i nā pickles.

9. Pata waiū kuʻuna

ʻO ka huaʻōlelo buttermilk e pili maoli ana i kahi o nā waiū waiū hū.

Eia nō naʻe, aia ʻelua ʻano nui o ka waiūpaka waiū: kuʻuna a moʻomeheu.

ʻO ka waiūpona waiū kuʻuna ka mea koe o ka wai mai ka hana ʻana i ka bata. Aia wale nō kēia mana i nā probiotics, a kapa ʻia ia i kekahi manawa ʻo "probiotic a ke kupuna wahine."

Hoʻopau nui ʻia ka waiūpaka kuʻuna ma India, Nepal a me Pakistan.

ʻO ka waiūpaka i mahi ʻia, i ʻike pinepine ʻia ma nā mākeke nui ʻAmelika, ʻaʻohe o nā pono probiotic.

Haʻahaʻa ʻo ka waiūpaka i ka momona a me nā calorie akā loaʻa i nā mea nui a me nā minelala nui, e like me ka wikamina B12, riboflavin, calcium a me ka phosphore.

Hōʻuluʻulu Manaʻo
ʻO ka waiū waiū kuʻuna kahi waiū hū
inu nui ʻia ma India, Nepal a me Pakistan. Hoʻoulu waiū bata, loaʻa
i nā mākeke nui ʻAmelika, ʻaʻohe ona pōmaikaʻi probiotic.

10. Natto

ʻO Natto kahi huahana soybean i hoʻoheheʻe ʻia, e like me tempeh a me miso.

Loaʻa iā ia kahi maʻi bacteria i kāhea ʻia Bacillus subtilis.

He mea nui ʻo Natto i nā lumi kuke Kepanī. Hoʻohui pinepine ʻia me ka laiki a lawelawe ʻia me ka ʻaina kakahiaka.

Loaʻa iā ia kahi ʻala ʻokoʻa, ʻano lahilahi a me ka ʻono ikaika. Waiwai nui ʻo Natto i ka protein a me ka huaola K2, a he mea nui ia no ka iwi a me ke olakino maʻi (,).

Ua ʻike ʻia kahi noiʻi i loko o nā kāne Kepani kahiko ʻo ka ʻai ʻana i ka natto ma kahi manawa maʻamau e pili ana me ka kiʻekiʻe o ka mineral o ka iwi iwi. Hāʻawi ʻia kēia i ka ʻike K2 kiʻekiʻe o ka natto ().

Hōʻike nā noiʻi ʻē aʻe i hiki i ka natto ke pale aku i ka osteoporosis i nā wahine (,).

Hōʻuluʻulu Manaʻo
ʻO Natto kahi huahana soy fermented e a
mea ʻai i loko o nā lumi kuke Kepanī. Loaʻa iā ia kahi nui o nā huaora K2, i hiki paha
kōkua i ka pale ʻana i ka osteoporosis a me nā hōʻeha puʻuwai.

11. Kekahi Mau Ano o Ke Keī

ʻOiai hū ka hapanui o nā ʻano tī, ʻaʻole ia he manaʻo aia i loko o lākou āpau nā probiotics.

No laila, he mea nui e nānā i nā moʻomeheu ola a hana ma nā lepili meaʻai.

Ola ka bacteria maikaʻi i ke kaʻina ʻelemakule i kekahi mau paʻi waiū, e like me Gouda, mozzarella, cheddar a me ka tī tī (,).

Mālama nui ʻia ka tī a me kahi kumu maikaʻi o ka protein. He waiwai pū kekahi ia i nā wikamina a me nā minelala nui, e like me ka kalipuna, ka wikamina B12, ka phosphore a me ka selenium ().

ʻO ka ʻai kūpono o nā huahana waiū e like me ka tī e hoʻoliʻiliʻi paha i ka makaʻi o ka maʻi puʻuwai a me ka osteoporosis (,).

Hōʻuluʻulu Manaʻo
Wale kekahi ʻano o ka tī - me
ʻO Cheddar, mozzarella a me gouda - loaʻa nā probiotics. Nānā nui ʻo Cheese
a e pōmaikaʻi ai ke olakino puʻuwai a iwi.

He mea maikaʻi ʻole ke olakino Probiotic

Nui a maikaʻi nā meaʻai probiotic olakino hiki iā ʻoe ke ʻai.

Hoʻopili kēia i nā ʻano like ʻole o ka soybeans hānai, ka waiū a me nā mea kanu. 11 o kēlā mau mea i ʻōlelo ʻia ma aneʻi, akā aia he nui aku ma waho.

Inā hiki ʻole a ʻai ʻole paha ʻoe i kekahi o kēia mau meaʻai, hiki iā ʻoe ke lawe i kahi pākuʻi probiotic.

Kūʻai no nā mea hoʻopihapiha probiotic ma ka pūnaewele.

ʻO nā Probiotics, mai nā meaʻai a me nā mea hoʻopili, hiki ke loaʻa i nā hopena ikaika i ke olakino.