Probiotics 101: Ndezvipi izvozvo? Uye ndezvipi zvakanakisa?

Wellness

MaProbiotic anogona kunge anga achiwana mukurumbira mumakore achangopfuura-asi tenda kana kwete, mapurobioti anga aripo kubvira pakutanga Zana ramakore rechi19 nerechi20 mune imwe fashoni kana imwe. Munguva idzodzo, biologists vakawana mabhakitiriya uye mbiriso zvaishandiswa mukuvirisa uye ndokuzvibatanidza kune zvakanaka hutano mhedzisiro.

Muna 1994, iyo Dietary Supplement Health uye Dzidzo Mutemo (iyo yaibvumidza zvekuwedzera zvekudya kuti zvigadziriswe zvakasiyana kupfuura mishonga yemishonga) yakaitwa neUnited States Chikafu neDrug Administration (FDA). Izvi zvaireva zviyero zvishoma zvakaomarara zvekuwedzera - kusanganisira maprobiotic. Nekuda kweizvozvo, mapurobioti anogona kutengeswa pamusoro pekambani, izvo zvaibvumira vatengi kuzvitenga zviri nyore.

Chii chinonzi probiotic?

MaProbiotic ari rarama utachiona , kusanganisira mbiriso uye mabhakitiriya, ayo anobatsira mukugaya hutano. Ivo vanobatsira nekuti vanodzoreredza uye kuenzanisa iyo maruva maruva (kana microbiome), iyo inozoita nani Hutano hwakanaka . Nepo mabhakitiriya kana mbiriso yakanyanyisa inogona kudaidzira hutachiona mupfungwa, haazi ese mabhakitiriya akaipa kuvanhu. Une huwandu hwakakura hwebhakitiriya wakanaka mudumbu rako (kunyanya mumatumbu uye mudumbu) izvo zvakakosha kukuchengetedza iwe hutano uye kugadzirisa chikafu chaunodya. Muchokwadi, zvidiki zvakaita semabhakitiriya zvinopfuura masero emunhu mumuviri wako gumi kusvika kune rimwe.

Probiotic, mukukosha, ndiwo mabhakitiriya akanaka ari mudumbu medu microbiota, anodaro Jenna-Ann Del Borrello, chiremba akanyoreswa wezvekudya muNew York City. Inogona kuwanikwa mune zvakawanda zvakaviriswa chikafu senge kimchi, mamwe machizi, uye yogati pamwe nepiritsi kana fomu yehupfu.

MaProbiotic anowanzoedza kutevedzera kana kuteedzera mabhakitiriya anobatsira chaiwo mumatumbu emunhu. Kunyange mapurobioti aine akawanda emabhakitiriya emhando dzakasiyana kana maronda, iwo maviri akajairika mabhakitiriya anowanikwa muprobiotic anosanganisira: Lactobacillus neBifidobacterium.

Zvigadzirwa zveprobiotic zvinosanganisira zvekudya zvinowedzera kana zvekudya zvine ma probiotic echisikigo (senge chikafu chakaviriswa senge kimchi uye sauerkraut) kana akawedzera maprobiotic akadai seActivia yoghurt. Semapiritsi kana makapisi, mapurobioti anogona kutengwa pamusoro pekambani kana nemushonga.

Probiotic haifanire kuvhiringidzwa ne prebiotic , ayo ari mhando ye fiber yekudya mabhakitiriya ari mudumbu anodyisa.

Chii chinonzi probiotic?

Kune akawanda mabhenefiti eeprobiotic, asi zvakanyanya kukosha, anoshandiswa kurapa mamiriro ehutano hweGI sezvo vachibatsira kuenzanisa mabhakitiriya akanaka uye akaipa mumatumbu. Probiotics anogona:

• Tora chikamu mu synthesis yemamwe mavitamini , kusanganisira mavitamini B naK.
• Gadzira mapfupi-cheni mafuta acids (SCFAs), iyo inobatsira kudzora T-maseru.T-maseru anosimbisa immune system uye anoita seanorwisa-kuzvimba.
• Kuvandudza zviratidzo yehutachiona hwechirwere (IBS), chirwere cheCrohn, uye ulcerative colitis.
• Deredza muromo wemuromo candidiasis uye mbiriso zvirwere nekusimudzira zviyero zvine pH zvine hutano
• Kurwisa kufutisa uye kugadzirisa uremu (kunyangwe kutsvagurudza kuri kudiwa munzvimbo ino).
• Rapa zvakasiyana siyana yemanyoka uye eGI nyaya, senge chirwere chinotapukira, clostridium difficile, uye pouchitis.
• Kuvandudza mamiriro eganda kunge atopic dermatitis (eczema).
• Batsira pfavisa chigaro uye zvingangobatsira nekubatira, kunyange zvisingawedzere huwandu hwekufamba.

Pane zvakawanda zvekufungidzira pamusoro pekubudirira kweprobiotic nekuti pane kushomeka kwekutsvaga. Semuenzaniso, ongororo dzakarongeka dzakaratidza zvishoma nezvisingabatsiri mhedzisiro yeprobiotiki pane yakajairwa kutonhora uye eurinary turakiti hutachiona. Izvi zvinodaro nekuti maprobiotiki anouya mumhando dzakasiyana-siyana dzine mhando dzakasiyana siyana, uye zvichiri kuzoonekwa kana misiyano yese yeimwe tambo yaizounza mabhenefiti akafanana.

Semuenzaniso, kana imwe mhando yeLactobacillus ichibatsira kudzivirira chirwere, izvo hazvireve kuti imwe mhando yeLactobacillus ichave nemhedzisiro imwechete. Izvi zvinonetsa kutsvagisa sezvo zvingave zvakaoma kuyedza tambo dzese dzinogona kuitika dzehutachiona uye kugona kwadzo mukutsigira dumbu rekugaya.

Ndeupi mushonga wakanaka kwazvo?

Zvakaoma kutaura kuti chii chakanakisa probiotic nekuti mhedzisiro yemapurobioti akasiyana kune munhu wega wega. Wese munhu ane yavo yakasarudzika dumbu maruva, saka iyo probiotic iyo inoshanda zvakanyanya kwauri iwe zvinoenderana ne microbiome iri yako ura. Iko kune kusvika Mazana mashanu emarudzi yebhakitiriya inowanikwa mukati medu hombe matumbo.

Kune avo vanoda kurapa chirwere chinoshungurudza ura uye chakanyanya dermatitis, chinonyanya kushandiswa mapurobioti zvinowanzo sanganisira Lactobacillus sp., Bifidobacterium sp., Streptococcus thermophilus, uye Saccharomyces boulardii.

Pakazara, akanyanya kufarirwa uye akanyanya-kutsvagiswa maronda emaprobioti anosanganisira: Bifidobacterium, Lactobacillus, uye Saccharomyces. Izvo zvakakosha kuti uzive kuti mazhinji eprobiotic zvigadzirwa uye zvinowedzeredza zvine akawanda maficha ehutachiona hwehupenyu.

Kunyange maprobiotic achiwedzera uye chikafu cheprobiotic zvese zvakawanikwa zvine hutano, chikafu cheprobiotic chawanikwa chiri inoshanda zvakanyanya vatakuri vemapurobioti. Pakazara, kumwe kutsvagisa uye zvekuedzwa zvemakiriniki zvinodiwa kuti uone kuti ndeapi materu anonyanya kushanda uye kune chii.

Zvokudya zveprobiotic

Nepo zvimwe zvekudya zvakawedzera maprobiotic, chikafu cheprobiotic chikafu chinowanzove nacho. Izvi ndezvimwe zvezvakanyanya kudyiwa zveprobiotic-zvakapfuma.

1. Yogati

Pamwe chinonyanya kuzivikanwa pane zvese zveprobiotic chikafu, yogati chigadzirwa chakaviriswa chemukaka. Iyo inowanzo sanganisira tsika dzehutachiona dzeLactobacillus bulgaricus uye Streptococcus thermophilus . Bifidobacteria imwe bhakitiriya yakajairika inowanikwa mune zvakawanda zvigadzirwa zvemukaka. Vamwe tsvakurudzo inofungidzira panogona kunge paine mamwe mabhenefiti ehutano nekudya iyo yogati nemichero, iyo yakakwira muma prebiotic.

2. Kefir

Kefir, chinwiwa chemukaka chakaviriswa, chakatangira kuEastern Europe. Zvakare pamwe neantifungal uye antibacterial zvivakwa kubva kumaprobiotic, kefir inogona kuve nayo anticancer zvivakwa . Kefir inowanzo chengeteka kune avo vane lactose kusagadzikana.

3. Sauerkraut

Sauerkraut chikafu chinovira chakagadzirwa kubva kukabichi, nemidzi nzira yese kudzokera ku4th Century. MaProbiotic anowanikwa mune sauerkraut anopesana-nekuzvimba, asi usadya zvakawandisa: Zvinowirirana, huwandu hwakawanda hwesauerkraut inogona kukonzera manyoka .

4. Kombucha

Kutanga kuNorth China, kombucha chigadzirwa chakaviriswa chai. Kombucha yakakwira muacetic acid uye lactic acid mabhakitiriya, uye yakawanikwa iine inorwisa mabhakitiriya ehupfumi . Zvisinei, zvimwe zvidzidzo zvinodiwa kuti unzwisise zvizere zvinoitika zveKombucha pane microbiome yemunhu.

5. Kimchi

Kubva kuKorea, kimchi inozivikanwa yakakodzwa kabichi uye radish dhishi. Kimchi ine mabhakitiriya mazhinji anobatsira, akadai seLactobacillus bacteria. Chimwe chidzidzo chakawana kimchi kuva yakanaka colon hutano sezvo iyo inoderedza chepfu enzyme chiitiko.

6. Yakaviriswa zvigadzirwa zesoya

Kune akasiyana akasiyana akaviriswa esoya zvigadzirwa izvo zvakakwirira mune zvinobatsira mapurobioti, anosanganisira tempeh, natto, uye miso. Sebhonasi yakawedzerwa, kumwe kutsvagurudza kunofungidzira kuti zvinosanganisa lignans uye isoflavonoids musoyabhinzi inobatsira kudzivirira cancer .

7. Chinyakare buttermilk

Chinyakare buttermilk ine maprobiotic. Ramba uchifunga kuti izvi zvakasiyana neyakagadzirwa buttermilk, iyo inowanikwa muzvitoro zvakawanda uye haina mapurobioti. Chinyakare buttermilk ine Lactococcus lactis, iyo ine yakasarudzika zvinhu zvinonzi zvinoshanda mushe nevacheche. Imwe ongororo yakawana kuti buttermilk yakabatsira kudzikisira kuomarara kwe necrotizing enterocolitis (hutachiona mumatumbo) mune tsuro.

8. Zvipukanana

Mamwe magaka ane mapurobioti, asi chero akagadzirwa nevhiniga haana. Kune zvigadzirwa zvine marobhoti ehupenyu uye mabikirwo ekuzviitira ako. Pickles inogona zvakare kubatsira kuwedzera kutora kwako ma antioxidants.

Zvakanaka here kutora chirongwa cheprobiotic mazuva ese?

Sezvo mapurobioti achiwanzotengeswa seanowedzera uye kwete zvinodhaka, iyo FDA haifanirwe kudzora zvirevo zvehutano. Zvisinei, tsvakurudzo inoratidza kuti kushandiswa kwezuva nezuva kwemaprobiotic kwakachengeteka.

Kunyangwe paine kazhinji isina yakawanda mhedzisiro inosangana nekushandisa probiotic, vanhu vanogona kunzwa dzimwe nguva kuputika / gasi kana mutsauko mukufamba kwematumbu pavanotanga kutora probiotic, akadaro Del Borrello. Inowanzoenda nekufamba kwenguva.

Izvo zvakakoshawo kuti uwane iyo chaiyo dosi yeprobiotic yehutano huzere. Probiotic dosages inopihwa mumakoloni-ekuumba zvikamu kana maCFU. Vana vanokurudzirwa kutora 5-10 bhiriyoni CFU pazuva uye vanhu vakuru vanokurudzirwa kutora 10-20 bhiriyoni maCFU pazuva.

Paunotanga maantibioti, zvinokwanisika kuti iwe unozogadzira yakasununguka chituru kwemazuva mashoma ekutanga. Nekuti maprobiotic mabhakitiriya anorarama, zvakakosha kuti utarise kutengesa nezuva rekuwedzera.

Ndiani asingafanire kutora mapurobioti?

Izvo zvakakosha kuti utaure nenyanzvi yehutano paunenge uchiwedzera zvinowedzera mukudya kwako. Izvo zvinonyanya kukosha kune vanhu vane gomarara uye kushomeka kwezvirwere mumuviri kuti vataure nemubatsiri wavo wehutano vasati vatora maprobiotic. Zvikasadaro, vanhu vazhinji vanogona kutora zvakachengeteka mapurobioti.