Yadda ake Nemo Mafi kyawun Probiotic a gare ku

Wadatacce

• Mataki 1: Karanta bugu mai kyau.
• Mataki na 2: Zama na musamman.
• Mataki na 3: Buɗe don gwaji da kuskure.
• Bita don

A kwanakin nan, akwai mai yawa mutanen da ke shan probiotics. Kuma la'akari da cewa zasu iya taimakawa tare da komai daga narkewa zuwa share fata har ma da lafiyar hankali (yup, tabbas hanjin ku da kwakwalwar ku suna da alaƙa), yana da sauƙin fahimtar dalilin da yasa suka shahara sosai.

Saboda akwai samfuran samfuran probiotic iri -iri da ake samu a kasuwa, mutane da yawa suna fafutukar neman wanda ya dace da su. "Akwai nau'o'in kwayoyin cuta daban-daban a cikin haɗuwa daban-daban a cikin nau'i-nau'i daban-daban na probiotic," in ji Brooke Scheller, masanin ilimin abinci mai gina jiki da aikin. "Misali, probiotic na iya ƙunsar nau'in ƙwayar cuta guda ɗaya ko da yawa. Hakanan yana iya ƙunsar wasu bitamin, ma'adanai, ko wasu abubuwan da ke iya fa'idantar da fa'idodin kiwon lafiya," in ji ta. Akwai allurai daban-daban, tsarin bayarwa (foda, allunan, capsules), da kuma tsari (firiji vs shelf-barga), kuma wasu probiotics suma sun ƙunshi prebiotics, waɗanda a zahiri suna aiki azaman taki ga probiotics. (Mai dangantaka: Dalilin da yasa Probiotic ɗinku ke Buƙatar Abokin Hulɗa na Prebiotic)

Menene ƙari, har yanzu akwai ƙarin abubuwa da yawa don koyo game da microbiome da probiotics, gaba ɗaya. "Maganar gaskiya, yankin bincike na probiotics da kiwon lafiya har yanzu kyakkyawa ne a cikin jariri," in ji Kate Scarlata mai cin abinci. Bincike yana girma a fannin gut microbiome kullum-amma yana da rikitarwa fiye da tunanin farko." Tare da duk waɗannan zaɓuɓɓuka da manyan gibi a cikin bayanan da ake da su, ina ya kamata ku fara? nasihu masu sauƙi don ɗaukar muku probiotic da ya dace.

Mataki 1: Karanta bugu mai kyau.

Nemo madaidaicin probiotic a gare ku yana farawa da karanta lakabin. Abubuwan da suka fi mahimmanci, a cewar Samantha Nazareth, MD.

CFU: Wannan shine adadin "rukunin ƙungiyoyin mallaka" da ke cikin kowane kashi, wanda aka auna a cikin biliyoyin. Kuma yayin da ƙari ba kullum mafi kyau, "kuna son aƙalla CFU biliyan 20 zuwa 50," in ji Dokta Nazareth. Kawai don tunani, babban sashi shine 400 CFU, wanda yawancin masana suka yarda ba lallai bane sai dai idan mai kula da lafiyar ku ya ba da shawarar wannan a gare ku. Hakanan yana da mahimmanci a bincika garantin CFU akan karewa, wanda yakamata a jera a sarari. "Wasu samfuran kawai suna ba da garantin lambar CFU a lokacin masana'anta, don haka ba za su yi ƙarfi ba lokacin da samfurin ya isa gidan ku," in ji ta.

Hanyar bayarwa: Dakta Nazareth ya yi bayanin cewa "Probiotic yana bukatar ya sami damar tsira daga yanayin acidic na ciki kuma ya isa hanji." Ana iya inganta wannan ta hanyar yadda kuke ɗaukar probiotic da abin da aka haɗa a cikin dabara. "Wasu tsarin bayarwa da za a yi la'akari da su sune kwamfutar hannu / caplet da aka saki lokaci-lokaci, capsules tare da rufin ciki da / ko microcapsules, da waɗanda ke ɗauke da prebiotics da ingantaccen haɗin probiotics," in ji Lori Chang, masanin abinci mai rijista tare da Kaiser Permanente a West Los. Birnin Angeles.

Nau'in kwayoyin cuta: Kuna so ku nemo nau'in da ya dace don yanayin da kuke jinya, in ji Dokta Nazareth. Ƙari akan hakan a ƙasa.

Gwajin ɓangare na uku: A ƙarshe, yana da mahimmanci a tuna cewa probiotics kari ne mara tsari. "Gano ko akwai bayanan na ɓangare na uku da ke tabbatar da ƙarfi, tsabta, da ingancin samfurin," in ji Dena Norton, mai rijistar abinci da kuma kocin cin abinci cikakke. "Ka tuna cewa ba a kayyade kariyar abinci ba, don haka ba lallai ne ka amince da da'awar akan lakabin ba." Duba AEProbio, rukunin yanar gizon da ya tattara bincike kan takamaiman samfuran probiotics da ake samu a Amurka, yana ba da shawarar Scarlata, kuma hatimin NSF koyaushe alama ce mai kyau don nema.

Mataki na 2: Zama na musamman.

Masana sun yarda cewa wannan shine mafi mahimmancin abin da za a yi la’akari da shi yayin zaɓar probiotic. "Yakamata ku zabi kwaya-kwata akan abin da kuke nema don magancewa," in ji Chang. "Saboda ƙayyadaddun ƙwayar cuta zai haifar da sakamako, yana da mahimmanci a yi la'akari da cewa nau'in nau'i ɗaya wanda ke aiki don yanayin ɗaya ba lallai ba ne ya yi tasiri ga wasu yanayi."

Kuma kodayake wannan na iya zama abin mamaki, ba a ba da shawarar shan probiotic * kawai saboda. * "Ba kowa ke buƙatar probiotic ba," in ji Dokta Nazareth. (Idan ba ku da alamun cutar kuma kawai kuna son inganta lafiyar hanjin ku gaba ɗaya, gwada ƙara wasu abinci mai ƙima a cikin abincin ku.)

Wancan shine saboda batutuwan da za a iya bi da su tare da probiotics sun samo asali ne daga takamaiman rashin daidaituwa a cikin adadin wasu nau'ikan ƙwayoyin cuta, a cewar Elena Ivanina, MD, likitan gastroenterologist a asibitin Lenox Hill. "Don haka, idan wani ya yanke shawarar ƙara wani nau'in Lactobacillus, amma sun riga sun sami isasshen wannan nau'in a cikin hanjin su kuma cutar ba ta samo asali ne daga rashin ba Lactobacillus, to ba za su sami amsa ba. "Yana da ma'ana, daidai ne?

Duk da yake wannan ba lallai ba ne cikakken jerin sunayen, Dr. Nazareth da Ivanina sun ba da shawarar bin wannan jagorar mai sauri na tushen bincike wanda nau'ikan za su nema don taimakawa cikin batutuwa daban-daban:

Alamun Janar Gut da Lafiyar Abinci:Bifidobacterium jinsuna irinsu B. bifidum, B. Longum, B. lactis, kuma Lactobacillus jinsuna kamar L. casei, L. rhamnosus, L. salivarius, L. plantarum. Za ku sami nau'ikan biyu a cikin Ultimate Flora Extra Care Probiotic 30 Billion.

Rashin haƙuri na Lactose:Streptococcus thermophilus zai iya taimaka maka wajen narkewar lactose.

Zawo Mai Haɓaka Magunguna: Saccharomyces boulardii kuma Lactobacillus acidophilus kuma Lactobacillus casei.

Ulcerative colitis:VSL#3 kuma E. coli Nissle 1917 Zaɓuɓɓuka masu kyau ne.

Kwayoyin cuta na Vaginosis da Gyaran Yisti: Lactobacillus jinsuna, kamar L. acidophilus kuma L. rhamnosus.

Eczema:Lactobacillus rhamnosus GG zai iya rage haɗarin eczema.

Mataki na 3: Buɗe don gwaji da kuskure.

Microbiome na kowane mutum ya bambanta, wanda ke nufin abin da yayi aiki ga wasu bazai yi maka aiki ba. "Abin da kuke ci, ko an haife ku ta hanyar C-section ko a cikin farji, menene maganin rigakafi da aka fallasa ku, da kuma ko kun taɓa kamuwa da cututtukan da ke haifar da abinci kawai wasu abubuwa ne da yawa waɗanda ke tasiri ga microbiome ɗin ku." yayi bayanin Scarlata. Kuma yayin da bincike zai iya taimaka muku sanin nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan za'a iya zaɓar daga.

Da zarar kun zaɓi maganin rigakafi don gwadawa, ku sani cewa zai iya ɗaukar kwanaki 90 don ganin an inganta, a cewar Dr. Nazareth. Hakanan yana da mahimmanci a lura cewa matsalolin narkewar abinci na iya yin muni lokacin da kuka fara shan probiotics. "Idan wannan ya faru, kuna iya buƙatar ƙaramin sashi tare da ƙaruwa a hankali," in ji ta.

Bugu da ƙari, abubuwan rayuwa, kamar wuce gona da iri na maganin rigakafi, damuwa na motsa jiki, sauran magungunan kwaya, shan barasa, shan sigari, da halayen bacci mara kyau, na iya yin tasiri kan yadda probiotics ɗinku ke aiki. Chang ya ce probiotics suna buƙatar yanayin da ya dace (a wannan yanayin, jiki mai lafiya) don yin mulkin mallaka.

Idan kun gwada probiotic bayan bin waɗannan matakan kuma ba ze zama aiki a gare ku ba (ko kuma kuna son ƙarin jagora a zabar ɗaya), kai ga likitan ku (ko mai cin abinci) don samun shawarwari. "Ku yi cikakkiyar tattaunawa da likitan ku don tabbatar da cewa kuna shan nau'in kwayar cutar da ta dace don dalilin da ya dace," in ji Dokta Ivanina. "Bayan haka, bi bayan shan probiotic don tabbatar da cewa yana da tasirin da aka nufa."

Bita don