Uninzi lwabantu luye lwafumana izibonelelo zezempilo zeprobiotic. Ezi bugs zincinci zibalulekile kumzimba wethu wokuzikhusela, kwingqondo, kunye impilo entle , kwaye xa sivumela iibhaktheriya ezimbi, njenge-candida, ukuba iphumelele kwaye ibulale ibhaktiriya elungileyo, inokubangela iimeko ezininzi zempilo, ukusuka emathunjini avuzayo ukuya usulelo lomngundo lobufazi .
Yintoni abantu abaninzi abangayiqondiyo, nangona kunjalo, kukuba siyayidinga ye i-biotic kanye njengoko sifuna ye izinto eziphilayo.
Prebiotics sisixhobo sefayibha esingacoliyo esifumaneka kukutya kwezityalo. Kwaye njengako konke ukutya okunefayibha ephezulu, badlula kwinxalenye ephezulu yesisu, bengagxothwanga, kuba umzimba womntu awunako ukuwaphula ngokupheleleyo. Nje ukuba badlule emathunjini amancinci, bafike kwikholon, apho emva koko bavundiswa yithumbu microflora. Le nto inegwele iye ibe ngamafutha eprobiotic, ukubanceda ukuba baqhubeke bekhula kwaye bande.
Ngokusebenzisa zombini ii-prebiotic kunye neprobiotic, ungafezekisa ezona ziphumo zihle kwi-microbiome yakho-kunye nomzimba wonke-ezempilo, kubandakanya ukuphuculwa kokugaya ukutya, ukhuseleko lomhlaza, ukwehla kokudumba, ukunciphisa umngcipheko wesifo sentliziyo, ukunceda ukunciphisa umzimba okanye ukugcinwa, ukukhuselwa kwethambo , Ummiselo wehomoni, kunye neemoods eziphuculweyo.
Oku kulandelayo kukutya okuphezulu kwe-prebiotic okuza kugcina ezo probiotic zondliwa kwaye zichuma. Inqaku elinye, nangona kunjalo: Ukwakhiwa kokutya kwangaphambili (kunye nokunye ukutya okunefayibha ephezulu ) utshintsho xa kuphekiwe, ke uya kufumanisa ukuba, ubukhulu becala, isindululo kukuba utye ukutya okulungiselelwe kwangaphambili.
I-artichoke eluhlaza yaseYerusalem
IJerusalem artichokes (ekwabizwa ngokuba kukutshiswa lilanga) ngokwenyani ayinanto yakwenza neartichokes zemveli ezibizwa ngegama labo. Endaweni yoko, zifana kakhulu neengcambu zemifuno ekubunjweni nasekubonakaleni. Oko kwathethi, banambitha ngokufana nentliziyo ye-artichoke-yiyo loo nto igama. Ukufumana i-prebiotic ye-artichokes yase-Jerusalem, zama ukufafaza ezinye kwisaladi, okanye uzixube kwidiphu oyithandayo.
Imifuno eluhlaza yedandelion
Ngaba uyazi ukuba ungayifumana imifuno yedandelion kwiindawo ezininzi zokutya kwaye phantse zonke iivenkile zokutya zempilo? Nangona kungenakuba yinto yokuqala ocinga ngayo ukuphosa kwinqwelo yakho yokuthenga, i-dandelion imifuno ingumthombo omkhulu we-prebiotics ngaphezu kwe-antioxidants, iivithamini (ngakumbi iivithamini A kunye ne-K) kunye neemaminerali. Zityeni ziluhlaza ngokuzisika kakuhle kwaye ukongeza ezinye kwisaladi okanye kwisitya esecaleni.
Igalikhi eluhlaza
Igalikhi ekrwada inokuba yenye yeendlela ezilula zokufumana idosi yemihla ngemihla yama-prebiotic kunye netoni yezinye izibonelelo zempilo, njengoko igalikhi inezinto ezinamandla zokulwa nokubola, i-antioxidant, anti-inflammatory, kunye nepropathi. Ukuyisebenzisa iluhlaza, zama ukuyidibanisa kwiidipsi, ukusasazeka, okanye ihummus eyenziweyo .
I-anyanisi eluhlaza okanye ephekiweyo
Enye indlela elula kwaye emnandi yokongeza ii-prebiotic kwizidlo zakho kukubandakanya amatswele kuzo zonke izitya zakho ezinencasa. Iphekiwe okanye iluhlaza, itswele inika incasa eninzi ekutyeni kwakho ngelixa ikwabonelela ngama-antioxidants okomeleza amajoni omzimba kwaye, ewe, ii-prebiotic. Ukongeza, itswele ngumthombo wendalo we-inulin, uhlobo lweebhaktiriya ezilungileyo ezilwa nokugaya.
Ijicama eluhlaza
IJicama (ekwabizwa ngokuba yambean) luhlobo lweengcambu zemifuno edla ngokuchazwa njengomnqamlezo phakathi kweapile kunye netheniphu. Nangona i-jicama ingcambu yemifuno, isezantsi kwisitatshi, iswekile, kunye neecarbs. Ikwavela njengokutya okunesinga eliphezulu, ukubonelela malunga neepesenti ezingama-25 zezincomo zakho zemihla ngemihla kwikomityi enye kwaye iqulethe i-prebiotic ebizwa ngokuba yi-oligofructose inulin. Ungayibetha enye i-jicama kwisaladi, uyongeze kwi-smoothie yakho, okanye uyiqhekeze kwizinti uze uyithi nkxu kwi-hummus okanye kwi-guacamole.
I-asparagus eluhlaza
I-asparagus ekrwada, owona mthombo ubalaseleyo we-prebiotic, isenokungavakali imnandi kangaka, kodwa ndiyabathanda ukucheba iisaladi nge-peeler yemifuno yotshintsho lobume. Ndiyathanda ukuvumba iasparagus , ezithambisa nje kancinci kodwa ngaphandle kokuchaphazela umxholo wazo we-prebiotic. Ngaba sisafuna ezinye izizathu zokulayisha kwi-asparagus eluhlaza? Le mifuno kuthiwa yondla i-digestive tract, yenza njenge-diuretic yendalo, igalelo ekukhulelweni okunempilo, kunye nokunye.
Iibhanana ezingaphantsi kokuvuthwa
Iibhanana ezingavuthwanga ngokupheleleyo zinesitatshi ekunganyangekiyo kuso kunye nee-prebiotic. Xa uthengela iibhanana ezityebileyo, jonga ezo ziseluhlaza kwiingcebiso, endaweni yetyheli eqaqambileyo nebala. Abayi kuba ngathi bathambile okanye baswiti, kodwa basaya kunambitheka kakhulu kwi-smoothie okanye batye bodwa njenge-snack.
Iiprobiotic kunye nee-prebiotic zikwakhona njengezongezo zokutya, kodwa kubalulekile ukuba ukhumbule ukuba oku akufuneki ukuba kubekwe phambili kunokutya ukutya okunezondlo. Ukuxhaswa ngesongezelelo seprobiotic esemgangathweni esikwabandakanya ii-prebiotic kunokuba luncedo, kodwa ukufumana ii-prebiotic ezivela kukutya okuyinyani kuhlala kuyindlela elungileyo kwaye kulula ngokulula ngoluhlu lokutya okuphezulu kwangaphambi kokutya.
UGqirha Josh Ax, DNM, DC, CNS, ngugqirha kunyango lwendalo, isondlo sezonyango kunye nombhali onomdla wokunceda abantu ukuba basebenzise ukutya njengamayeza. Kutshanje ubhale 'Yitya Ukungcola: Kutheni iGut evuzayo inokuba sisiseko seengxaki zakho zempilo kunye namanyathelo amahlanu okumangalisa ekuyinyangeni' kwaye usebenza enye yezona webhusayithi zikhulu zezempilo kwindalo. http://www.DrAxe.com . Mlandele kuTwitter @DRJoshAxe.
