11 Abubuwan Abubuwan bioabi'a waɗanda ke da Lafiya ƙwarai

Wadatacce

• 1. Yogurt
• 2. Kefir
• 3. Sauerkraut
• 4. Tempeh
• 5. Kimchi
• 6. Miso
• 7. Kombucha
• 8. Pickles
• 9. Buttermilk na Gargajiya
• 10. Natto
• 11. Wasu nau'ikan Cuku
• Abincin Probiotic na da Lafiyar Lafiya

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Magungunan rigakafi sune ƙananan ƙwayoyin cuta waɗanda ke da fa'idodin kiwon lafiya yayin cinye su ().

Abubuwan rigakafi - waɗanda yawanci suna amfani da ƙwayoyin cuta - suna ba da dukkan fa'idodi masu ƙarfi ga jikinku da ƙwaƙwalwarku.

Suna iya inganta lafiyar narkewa, rage baƙin ciki da haɓaka lafiyar zuciya (,,).

Wasu shaidu sun nuna cewa zasu iya baka fata mai kyau ().

Samun maganin rigakafi daga kari sananne ne, amma zaka iya samun su daga abinci mai ƙanshi.

Ga jerin abinci probiotic guda 11 waɗanda suke da ƙoshin lafiya.

1. Yogurt

Yogurt shine ɗayan mafi kyaun tushen ƙwayoyin cuta, waɗanda sune ƙwayoyin cuta masu ƙoshin lafiya waɗanda zasu iya inganta lafiyar ku.

An yi shi ne daga madara wanda ƙwayoyin cuta masu ƙayatarwa suka sanya shi, musamman kwayoyin lactic acid da kuma bifidobacteria (6).

Cin yogurt yana da alaƙa da fa'idodin kiwon lafiya da yawa, gami da inganta ƙashin ƙashi. Hakanan yana da amfani ga masu cutar hawan jini (,).

A cikin yara, yogurt na iya taimakawa rage zawo daga cututtukan rigakafi. Hakanan yana iya taimakawa wajen taimakawa bayyanar cututtukan cututtukan hanji (IBS) (,,).

Bugu da ƙari, yogurt na iya dacewa da mutanen da rashin haƙuri na lactose. Wannan saboda kwayoyin sun juya wasu lactose zuwa lactic acid, wanda kuma shine dalilin da yasa yogurt ke dandana tsami.

Koyaya, ka tuna cewa ba duk yogurt ke ƙunshe da maganin rigakafin rayuwa ba. A wasu lokuta, ana kashe kwayoyin cutar yayin aiki.

Saboda wannan dalili, tabbatar da zaɓar yogurt tare da al'adu masu aiki ko masu rai.

Hakanan, tabbatar koyaushe karanta lakabin akan yogurt kafin ka siya. Ko da an yi masa lakabi da mai-mai-mai-mai-mai-mai-mai-mai-mai-mai, mai yiyuwa ana iya ɗora shi da adadi mai yawa na sukari.

Takaitawa
Probiotic yogurt yana da nasaba da yawan
fa'idodin kiwon lafiya kuma yana iya dacewa da mutanen da rashin haƙuri na lactose. Yi
Tabbatar zaɓi yogurt wanda ke da aiki ko al'adun rayuwa.

2. Kefir

Kefir shine abin sha mai narkewa na madara. Ana yin sa ta ƙara hatsin kefir a madarar saniya ko akuya.

Hatsunan Kefir ba hatsi bane, amma al'adun ƙwayoyin cuta ne na lactic acid da yisti waɗanda suke kama da farin kabeji.

Kalmar kefir da ake zargin ta fito daga kalmar Turkanci keyif, wanda ke nufin "jin daɗi" bayan cin abinci ().

Tabbas, kefir yana da alaƙa da fa'idodi daban-daban na kiwon lafiya.

Yana iya inganta lafiyar ƙashi, taimako tare da wasu matsalolin narkewar abinci da kariya daga cututtuka (,,).

Duk da yake yogurt tabbas shine sanannen sanadin abinci a cikin abincin Yammacin duniya, kefir shine ainihin mafi kyawun tushe. Kefir ya ƙunshi manyan nau'o'in ƙwayoyin cuta masu ƙyalƙyali da yisti, suna mai da shi mai bambancin magani mai ƙarfi ().

Kamar yogurt, kefir yana da kyau sosai ga mutane waɗanda ba su haƙuri da lactose ().

Takaitawa
Kefir shine abin sha mai madara. Yana da wani
mafi kyawun tushen maganin rigakafi fiye da yogurt, da kuma mutane da rashin haƙuri na lactose
koyaushe yana iya shan kefir ba tare da matsala ba.

3. Sauerkraut

Sauerkraut yankakken kabeji ne wanda kwayoyin lactic acid suka mamaye shi.

Yana daya daga cikin tsoffin abincin gargajiya kuma sananne ne a ƙasashe da yawa, musamman a Turai.

Sauerkraut ana amfani dashi sau da yawa a saman tsiran alade ko kuma azaman gefen abinci. Yana da tsami, mai dandano mai gishiri kuma za'a iya adana shi tsawon watanni a cikin kwandon iska.

Baya ga halayen sa na kariya, sauerkraut na da wadatar fiber da kuma bitamin C, B da K. Hakanan yana dauke da sinadarin sodium kuma yana dauke da sinadarin iron da manganese ().

Sauerkraut yana dauke da antioxidants lutein da zeaxanthin, waxanda suke da mahimmanci ga lafiyar ido ().

Tabbatar da zaɓin sauerkraut wanda ba a shafa shi ba, saboda sanya shi yana kashe rayayyun ƙwayoyin cuta masu aiki. Kuna iya samun nau'ikan sauerkraut na kan layi.

Takaitawa
Sauerkraut yankakke, yankakken kabeji.
Yana da wadataccen bitamin, ma'adanai da antioxidants. Tabbatar zaɓi
nau'ikan da ba a shafa su ba wadanda ke dauke da kwayoyin cuta.

4. Tempeh

Tempeh kayan waken soya ne. Yana samar da mai mai ƙarfi wanda aka bayyana ɗanɗano a matsayin mai ƙanshi, na ƙasa ko kama da naman kaza.

Tempeh asalinsa daga Indonesia ne amma ya zama sananne a duk duniya azaman mai maye gurbin nama mai ƙwari.

Aikin ferment a zahiri yana da wasu abubuwan ban mamaki game da tsarin abincinsa.

Waken suya yawanci yana dauke da sinadarin phytic acid, wani tsirrai ne wanda yake lalata shakar ma'adinai kamar ƙarfe da tutiya.

Koyaya, fermentation yana rage adadin phytic acid, wanda zai iya ƙara adadin ma'adinan da jikinku zai iya sha daga tempeh (19, 20).

Ferment kuma yana samar da bitamin B12, mai gina jiki wanda waken soya ba ya ƙunsa (21,,).

Vitamin B12 galibi ana samunsa a cikin abincin dabbobi, kamar su nama, kifi, kiwo da kwai ().

Wannan ya sa tempeh babban zaɓi ne ga masu cin ganyayyaki har ma da duk wanda ke neman ƙara ƙwayoyin cuta mai gina jiki ga abincin su.

Takaitawa
Tempeh shine waken soyayyen waken soya wanda
ya zama sanannen, mai maye gurbin nama mai nama. Ya ƙunshi mai kyau
adadin bitamin B12, mai gina jiki da aka samo musamman a cikin kayayyakin dabbobi.

5. Kimchi

Kimchi wani abinci ne mai daɗin gaske, mai ɗanɗano na Koriya.

Kabeji galibi shine babban sinadarin, amma kuma ana iya yin sa daga wasu kayan lambu.

Kimchi yana da ɗanɗano da kayan ƙanshi, irin su jan barkono mai ɗanɗano, tafarnuwa, ginger, scallion da gishiri.

Kimchi na dauke da kwayoyin lactic acid Lactobacillus kimchii, da sauran kwayoyin lactic acid wadanda zasu iya amfani da lafiyar narkewar abinci (,).

Kimchi da aka yi daga kabeji yana da yawa a cikin wasu bitamin da kuma ma'adanai, gami da bitamin K, riboflavin (bitamin B2) da baƙin ƙarfe. Nemo kimchi akan layi.

Takaitawa
Kimchi wani abincin Koriya ne mai kayan yaji, yawanci
sanya daga fermented kabeji. Kwayar cutar lactic acid na iya amfani da narkewar abinci
lafiya.

6. Miso

Miso kayan yaji ne na Japan.

A al'adance ana yin shi ne ta hanyar narkar da waken soya da gishiri da nau'in naman gwari da ake kira koji.

Hakanan za'a iya yin Miso ta hanyar hada waken soya da wasu kayan hadin, kamar sha'ir, shinkafa da hatsin rai.

Ana amfani da wannan manna a miyan miya, sanannen abincin karin kumallo a Japan. Miso yawanci gishiri ne. Kuna iya siyan shi a cikin nau'ikan da yawa, kamar fari, rawaya, ja da launin ruwan kasa.

Miso kyakkyawan tushe ne na furotin da zare. Hakanan yana cike da bitamin iri-iri, ma'adanai da mahaɗan tsire-tsire, gami da bitamin K, manganese da jan ƙarfe.

Miso yana da alaƙa da wasu fa'idodin kiwon lafiya.

Studyaya daga cikin binciken ya ba da rahoton cewa yawan cin abincin miya da yawa yana da alaƙa da ƙananan haɗarin cutar sankarar mama a cikin matan Japan masu matsakaicin shekaru ().

Wani binciken ya gano cewa matan da suka ci miya mai yawa suna da raguwar cutar shanyewar jiki ().

Takaitawa
Miso shine manna waken soya da kuma
shahararrun kayan yaji na Japan. Yana da wadataccen abinci mai mahimmanci kuma maiyuwa
rage barazanar kamuwa da cutar kansa da shanyewar barin jiki, musamman ga mata.

7. Kombucha

Kombucha shine abin sha mai baƙin baki ko koren shayi.

Wannan sanannen shayin yana shayar da mulkin mallaka mai ƙarancin ƙwayoyin cuta da yisti. Ana cinye shi a sassa da yawa na duniya, musamman Asiya. Kuna iya siyan shi ta kan layi.

Intanit ya cika da da'awa game da tasirin lafiyar kombucha.

Koyaya, ingantattun shaidu akan kombucha sun rasa.

Karatuttukan da ke wanzuwa na dabbobi ne da na gwaji, kuma sakamakon ba zai shafi mutane ba (29).

Koyaya, saboda kombucha yana daɗaɗa tare da ƙwayoyin cuta da yisti, tabbas yana da fa'idodin kiwon lafiya dangane da kayan haɓaka na probiotic.

Takaitawa
Kombucha shine abin sha mai sha. Yana da
da'awar cewa suna da fa'idodi da yawa na kiwon lafiya, amma ana buƙatar ƙarin bincike.

8. Pickles

Pickles (wanda aka fi sani da gherkins) kokwamba ne waɗanda aka tsince su a cikin maganin gishiri da ruwa.

An bar su don yin takaddama na ɗan lokaci, ta amfani da nasu kwayoyin halitta na lactic acid. Wannan tsari yana sanya su tsami.

Pickled cucumbers babban tushe ne na kwayar cutar kwayar cuta wanda zai iya inganta lafiyar narkewar abinci.

Suna da ƙarancin adadin kuzari da kuma kyakkyawan tushen bitamin K, mai mahimmanci mai gina jiki don ƙin jini.

Ka tuna cewa pickles suma suna da yawa a cikin sodium.

Yana da mahimmanci a lura cewa abincin da aka yi da vinegar ba ya ƙunsar maganin rigakafin rayuwa.

Takaitawa
Pickles sune kokwamba waɗanda aka tsince su a ciki
ruwan gishiri da fermented. Suna da ƙarancin adadin kuzari kuma suna cikin bitamin K.
Koyaya, abincin da aka yi ta amfani da ruwan inabi ba shi da tasirin kwayar cutar.

9. Buttermilk na Gargajiya

Kalmar buttermilk a zahiri tana nufin kewayon abubuwan sha mai yisti.

Koyaya, akwai manyan nau'ikan man shanu iri biyu: na gargajiya da na al'ada.

Kayan gargajiya na gargajiya shine kawai ragowar ruwa daga yin man shanu. Wannan sigar ce kawai ke ƙunshe da maganin rigakafi, kuma wani lokacin ana kiranta "probiotic na kaka."

Man shanu na gargajiya ana amfani da shi musamman a Indiya, Nepal da Pakistan.

Cikakken man shanu mai narkewa, wanda aka saba samu a manyan kantunan Amurka, gabaɗaya bashi da fa'idodin rigakafi.

Buttermilk bashi da mai da kalori amma yana dauke da muhimman bitamin da kuma ma'adanai, kamar su bitamin B12, riboflavin, calcium da phosphorus.

Takaitawa
Kayan naman alade na gargajiya shine kiwo mai yisti
abin sha galibi a Indiya, Nepal da Pakistan. Cultured buttermilk, an samo
a cikin manyan kantunan Amurka, bashi da fa'idodi masu amfani.

10. Natto

Natto wani nau'in kayan waken soya ne, kamar su tempeh da miso.

Ya ƙunshi nau'in kwayar da ake kira Bacillus subtilis.

Natto babban kayan abinci ne a girkin Japan. Yawanci ana haɗe shi da shinkafa ana amfani dashi tare da karin kumallo.

Yana da ƙamshi mai rarrabe, yanayin siririya da ɗanɗano mai ƙarfi. Natto yana da wadataccen furotin da bitamin K2, wanda ke da mahimmanci ga ƙashi da lafiyar jijiyoyin (,).

Wani binciken da aka yi a cikin tsofaffin mutanen Japan sun gano cewa cinye natto akai-akai yana da alaƙa da haɓakar ma'adinai mafi girma. Wannan ana danganta shi ga babban bitamin K2 na natto ().

Sauran nazarin suna ba da shawarar cewa natto na iya taimakawa wajen hana ciwon sanyin kashi a cikin mata (,).

Takaitawa
Natto shine waken soya wanda shine
kayan abinci a cikin ɗakunan girki na Japan. Ya ƙunshi babban adadin bitamin K2, mai yiwuwa
taimaka hana ciwon sanyin kashi da ciwon zuciya.

11. Wasu nau'ikan Cuku

Kodayake yawancin nau'ikan cuku suna da kumburi, ba yana nufin cewa dukkansu suna ƙunshe da maganin rigakafi ba.

Sabili da haka, yana da mahimmanci a nemi rayayyun al'adu masu aiki akan alamun abinci.

Kyakkyawan ƙwayoyin cuta suna tsira daga tsarin tsufa a cikin wasu cuku, ciki har da Gouda, mozzarella, cheddar da cuku na gida (,).

Cuku yana da gina jiki sosai kuma yana da kyakkyawar tushen furotin. Hakanan yana da wadataccen bitamin mai mahimmanci da ma'adanai, gami da alli, bitamin B12, phosphorus da selenium ().

Yawan amfani da kayan kiwo kamar su cuku na iya ma rage haɗarin kamuwa da cututtukan zuciya da sanyin ƙashi (,).

Takaitawa
Wasu nau'in cuku kawai - gami da
cheddar, mozzarella da gouda - sun ƙunshi maganin rigakafi. Cuku na da matukar gina jiki
kuma yana iya amfani da lafiyar zuciya da ƙashi.

Abincin Probiotic na da Lafiyar Lafiya

Akwai abinci mai gina jiki da yawa da zaku ci.

Wannan ya hada da nau'ikan waken soya da yawa, kiwo da kayan lambu. 11 daga waɗanda aka ambata a nan, amma akwai wasu da yawa a can.

Idan ba za ku iya ko ba za ku ci ɗayan waɗannan abinci ba, za ku iya ɗaukar ƙarin maganin probiotic.

Shago don ƙarin maganin rigakafi akan layi.

Magungunan rigakafi, daga abinci da kari, na iya yin tasiri mai ƙarfi akan lafiyar.