Yuav noj li cas thiaj ua rau koj lub plab noj qab nyob zoo

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Txhawm rau kom zoo dua, suav nrog ntau cov khoom noj fermented thiab noj fiber ntau hauv koj cov zaub mov.

Cov khoom noj fermented muaj xws li kimchi, kombucha (kombucha), sauerkraut, miso, thiab kefir. Tag nrho cov ntawm lawv muaj cov kab mob uas muaj txiaj ntsig zoo rau cov hnyuv. Raws li cov kws tshawb fawb, kev noj qab haus huv plab hnyuv microflora cuam tshuam nrog kev pheej hmoo ntawm kev rog rog thiab kab mob autoimmune, thiab lub neej ntev dua.

Sauerkraut

Pickled zaub muag hauv khw muag khoom muaj ntau cov kua qaub thiab tsis muaj kab mob nyob txhua. Tsis muaj vinegar nyob rau hauv sauerkraut. Nws yog npaj los ntawm kneading cabbage thiab ntsev. Kua txiv yog tso tawm los ntawm cov zaub, cov kab mob muaj txiaj ntsig pub rau nws thiab tso cov lactic acid. Vim li no, cov khoom tsis deteriorate, tab sis kis tau ib tug me ntsis vinegar tsw.

Cov tais diav tiav yog qhov zoo tshaj plaws ua ke ntawm probiotics thiab prebiotics. Cov qub suav nrog cov kab mob uas muaj txiaj ntsig, tom kawg - cov khoom noj fiber ntau uas cov hnyuv xav tau ua haujlwm.

Yogurt thiab kefir

Tsis txhob tso tseg lub khw muag khoom yogurts nrog cov kab mob nyob. Txhua yogurt yog npaj siv fermentation. Mis yog pasteurized rau nws kom tua tag nrho cov teeb meem kab mob. Tom qab ntawd, ib qho nyiaj ntawm cov kab mob uas muaj txiaj ntsig loj hlob hauv chav kuaj yog ntxiv rau cov khoom.

Tim Spector hais tias "Raws li peb cov kev tshawb fawb, hom yogurt no cuam tshuam cov kab mob hauv plab," said Tim Spector. - Cov kab mob los ntawm yogurt tsis zoo ib yam rau cov neeg nyob hauv peb. Tab sis lawv tso cov khoom muaj txiaj ntsig. Peb tuaj yeem hais tias lawv "zoo siab" lub plab hnyuv microflora ".

Kefir tseem zoo dua li yogurt. Nws muaj yuav luag tsib zaug ntau cov kab mob uas muaj txiaj ntsig.

Liab caw

Cov dej cawv kuj tseem fermented. Liab caw nyob rau hauv nruab nrab yog zoo rau cov hnyuv. Nws muaj ntau hauv polyphenols thiab lwm yam antioxidants. Ntxiv mus, nws yog kev sib xyaw ntawm cawv nrog polyphenols uas muaj txiaj ntsig zoo.

Cov kws tshawb fawb tau sib piv cov txiaj ntsig ntawm cov kua txiv hmab txiv ntoo, cawv txiv hmab thiab gin ntawm txoj hnyuv. Nws muab tawm tias tsis muaj txiaj ntsig los ntawm gin, tab sis liab caw yog noj qab haus huv dua li kua txiv hmab txiv ntoo. Tsuas yog cov kab mob tsis kam haus cawv ntau dhau, yog li nws yog ib qho tseem ceeb uas yuav tau soj ntsuam qhov ntsuas.

Raws li Tim Spector, npias thiab cider hauv kev noj qab haus huv ib yam nkaus. Cov kab mob fermenting hauv lawv twb tuag lawm, tab sis cov khoom siv tshuaj fermentation tseem nyob.

Tim Spector

Muaj ntau ntau polyphenols nyob rau hauv ntau yam ntawm cov khoom noj uas peb xav tias muaj teeb meem uas qhov no tshaj tag nrho lawv tej yam tsis zoo.

Nws pom zoo kom suav nrog qee lub kas fes thiab tsaus chocolate hauv koj cov zaub mov. Lawv tshwj xeeb tshaj yog nplua nuj nyob rau hauv polyphenols.

Prebiotics

Yog hais tias peb xav txog lub plab hnyuv microflora ua ib lub vaj, ces cov khoom noj fiber ntau yog chiv. Spector qhia ob npaug rau lawv siv. Prebiotics muaj nyob rau hauv artichokes, leeks, chicory, celery, dos, thiab qej. Nws yog ib qho tseem ceeb kom tswj tau ntau yam, tsis yog tsuas yog ib lossis ob ntawm cov npe.

Tim Spector

Cov neeg tsis noj nqaij tsis muaj lub plab noj qab nyob zoo. Noj tib yam zaub xam lav txhua hnub tsis zoo li noj zaub ntau yam, tab sis qee zaum noj nqaij.

Muaj xov xwm zoo rau cov neeg uas nyiam carbohydrates. Qos yaj ywm, mov, thiab pasta tuaj yeem muab cov fiber ntau noj qab haus huv yog tias txias tom qab boiling. Thaum txias, qee cov hmoov txhuv nplej siab crystallizes. Cov fibers yuav tsis zom rau hauv lub plab thiab yuav ncav cuag cov kab mob hauv plab tsis zoo. Yog li ntawd, xws li cov tais diav zoo tshaj yog noj txias los yog reheated.

Kev tshaib plab

Kev yoo mov luv luv yog qhov zoo rau lub plab noj qab haus huv, thiab. Thaum peb tsis noj dab tsi, lwm hom kab mob no ntxuav cov phab ntsa hauv plab. Qhov no yog qhov tseem ceeb rau kev tswj lub cev tiv thaiv kab mob. Tab sis tsis txhob tshaib plab ntev heev. Cov kev tshawb fawb tau pom tias nrog kev yoo mov ntev, cov kab mob pib zom cov plab hnyuv mucosa.

Npaj hnub yoo mov lossis tsuas yog so ntev ntawm cov pluas noj. Koj tseem tuaj yeem hla noj tshais thaum sawv ntxov. Kev ntseeg tias qhov no ua rau hnyav dhau yog lwm qhov lus dab neeg.

Cov khoom noj ceev yog cov yeeb ncuab tseem ceeb ntawm cov hnyuv microflora. Nws muaj ntau emulsifiers thiab sweeteners. Hauv kev tshawb fawb nas, cov khoom noj ceev tau pom tias ua kom puas microflora. Thaum nws nkag mus rau hauv lub cev, cov kab mob pib tso cov tshuaj "tsis ncaj ncees lawm". Thiab qhov no cuam tshuam nrog ntshav qab zib thiab rog rog.

cov lus xaus

Hloov koj cov zaub mov maj mam, tshwj xeeb tshaj yog tias koj muaj teeb meem digestive. Txwv tsis pub, nws yog qhov ua tau kom khwv tau flatulence.

Txhua txoj hnyuv yog qhov tshwj xeeb. Tsis muaj ib tug universal noj.

"Koj nyob ntawm txoj kev yog yog tias koj cov quav hloov," Spector hais. "Nws yuav tsum softer nyob rau hauv ob peb hnub. Koj yuav mus rau chav dej tsis tu ncua. Qhov no yog lub cim qhia tias cov kab mob hauv plab ua haujlwm zoo dua."