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Iiprobiotic 101: Zintoni ezo? Kwaye zeziphi ezilungileyo?

Iiprobiotic 101: Zintoni ezo? Kwaye zeziphi ezilungileyo?Impilo-ntle

Iiprobiotic zisenokuba zifumene ukuthandwa kwiminyaka yakutshanje-kodwa kholwa okanye ungakholelwa, iiprobiotic bezikhona kwasekuqaleni Inkulungwane ye-19 neye-20 ngandlela thile okanye enye. Ngalo maxesha, iingcali zebhayoloji zafumanisa ukuba ibhaktiriya kunye nemvubelo zazisetyenziswa kwinkqubo yokuvumba kwaye zazinxibelelanisa neziphumo zempilo ezilungileyo.





Ngo-1994, i-Dietary Supplement Health and Education Act (eyayivumela ukuba izongezo zokutya zilawulwe ngokwahlukileyo kunamayeza amiselweyo) yaphunyezwa yi-United States Food and Drug Administration (FDA). Oku kuthetha ukuba imigangatho engqwabalala yezongezo-kubandakanya iiprobiotic. Ngenxa yoko, iiprobiotiki zingathengiswa ngaphezulu kwekhawuntari, ezivumela abathengi ukuba bazithenge ngokulula.



Zithini iiprobiotic?

Iiprobiotic zezi phila ii-microorganisms , kubandakanya igwele kunye neebhaktiriya, ezinceda kwimpilo yokwetyisa. Ziluncedo kuba zibuyisela kwaye zilungelelanise i-gut flora (okanye i-microbiome), ethi yona iphucule impilo entle . Ngelixa iibacteria okanye igwele eligqithisileyo linokubiza ukosuleleka engqondweni, ayizizo zonke iintsholongwane ezimbi ebantwini. Unenani elibalulekileyo leebhaktiriya ezilungileyo emathunjini akho (ngakumbi emathunjini nakwindlela yokwetyisa) ebalulekileyo ekukugcineni usempilweni nasekuqhubeni ukutya okutyayo. Ngapha koko, iintsholongwane ezinjengeebhaktheriya zingaphezulu kweeseli zomntu emzimbeni wakho zili-10 ziye kwenye.

Iiprobiotic, ubukhulu becala, ziibhaktheriya ezilungileyo kwintsholongwane, utshilo uJenna-Ann Del Borrello, ingcali yezidlo ebhalisiweyo kwisiXeko saseNew York. Banokufumaneka kukutya okuninzi okunesonka njenge-kimchi, iitshizi ezithile, kunye neyogathi kunye nakwipilisi okanye kwifom yefom.

Iiprobiotic zihlala zizama ukulinganisa okanye zikope iibacteria zendalo eziluncedo emathunjini omntu. Ngelixa iiprobiotic zineentlobo ezahlukeneyo zebacteria okanye iintlobo, iintlobo ezimbini eziqhelekileyo zebacteria ezifumaneka kwiiprobiotiki zibandakanya: iLactobacillus kunye neBifidobacterium.



Iimveliso zeprobiotic zibandakanya izongezo zokutya okanye ukutya okuneprobiotic yendalo (njengokutya okunesonka okunje nge-kimchi kunye ne-sauerkraut) okanye iiprobiotiki ezongeziweyo ezifana ne-Activia yogurt. Njengeepilisi okanye iipilisi, iiprobiotiki zingathengwa kwikhawuntara okanye ngeyeza.

Iiprobiotic akufuneki zibhidaniswe nazo prebiotic , Oluluhlobo lwefayibha yokutya ibacteria esemathunjini itya kuyo.

Zenza ntoni iprobiotic?

Zininzi izibonelelo zeprobiotic, kodwa ikakhulu, zisetyenziselwa ukunyanga iimeko zempilo ze-GI njengoko zinceda ukulinganisa iibacteria ezilungileyo nezimbi emathunjini. Iiprobiotic zinako:



Kukho intelekelelo eninzi malunga nokusebenza kweeprobiotic kuba kunqabile uphando. Umzekelo, uphononongo olucwangcisiweyo lubonakalisile kuncinci kwiziphumo eziluncedo zeprobiotic kusulelo oluqhelekileyo lokubanda kunye nomchamo. Kungenxa yokuba ii-probiotiki ziza kwiindidi ezininzi ezineentlobo ezininzi ezahlukeneyo, kwaye okwangoku ayizukubonwa ukuba zonke iiyantlukwano zomtya othile ziya kuvelisa izibonelelo ezifanayo.

Umzekelo, ukuba uhlobo oluthile lweLactobacillus lunceda ukuthintela ukugula, oko akuthethi ukuba olunye uhlobo lweLactobacillus luya kuba nefuthe elifanayo. Oku kuyanzima kuphando njengoko kunokuba nzima ukuvavanya yonke imicu yebacteria kunye nokusebenza kwayo ekuxhaseni inkqubo yokwetyisa.

Yeyiphi iprobiotic elungileyo?

Kunzima ukusho ukuba yeyiphi eyona probiotic ilungileyo kuba iziphumo zeprobiotic zahlukile kumntu ngamnye. Wonke umntu unezityalo zakhe ezizodwa zesisu, ke iprobiotic esebenza ngcono kuwe ixhomekeke kwi-microbiome in eyakho amathumbu. Kukho ukuya kuthi ga Iindidi ezingama-500 zebhaktiriya ezifumaneka emathunjini ethu amakhulu.



Kulabo bafuna ukunyanga isisu kunye ne-dermatitis ebukhali, esetyenziswa kakhulu Iintlobo zeprobiotic Ngokwesiqhelo zibandakanya iLactobacillus sp., IBifidobacterium sp., iStreptococcus thermophilus, kunye neSaccharomyces boulardii.

Ngokubanzi, ezona ndawo zidumileyo nezona ziphandwe kakuhle zeprobiotic zibandakanya: iBifidobacterium, Lactobacillus, kunye neSaccharomyces. Kubalulekile ukuba uqaphele ukuba uninzi lweemveliso zeprobiotic kunye nezongezo ziqulathe iintlobo ezininzi zebacteria eziphilayo.



Ngelixa izongezo zeprobiotic kunye nokutya kweprobiotic kuye kwafunyanwa ukuba kunezibonelelo zezempilo, ukutya kweprobiotic kufunyenwe kunjalo ngempumelelo ngakumbi Abaphethe iiprobiotic. Ngokubanzi, uphando olongezelelekileyo kunye novavanyo lweklinikhi ziyafuneka ukumisela ukuba zeziphi iintlobo ezisebenzayo kunye nokuba zeziphi.

Ukutya oku-8 kweprobiotic

Ngelixa okunye ukutya kongeze iprobiotic, ukutya kweprobiotic kukutya okuqulathe ngokwendalo. Ezi zezinye zezona zinto zityebileyo zendalo.



1. iyogathi

Mhlawumbi eyaziwa kakhulu kuko konke ukutya okutyayo, iyogathi yimveliso yobisi enegwele. Ngokuqhelekileyo kubandakanya iinkcubeko zebhakteria zeLactobacillus bulgaricus kunye neStreptococcus thermophilus . I-Bifidobacteria yenye yeebhaktheriya eziqhelekileyo ezifumaneka kuninzi lweemveliso zobisi. Abanye uphando luthelekelela kunokubakho izibonelelo ezongezelelekileyo zezempilo zokutya iyogathi neziqhamo, eziphezulu kwii-prebiotic.

2. Kefir

I-Kefir, isiselo sobisi esibilisiweyo, esivela eMpuma Yurophu. Kananjalo iipropathi zokubola kunye ne-antibacterial ezivela kwiiprobiotic, i-kefir inokuba nayo iipropathi anticancer . I-Kefir ihlala ikhuselekile kwabo banokunganyamezelani kwe-lactose.



3. I-Sauerkraut

I-Sauerkraut kukutya okunotyiweyo okwenziwe kwiklabishi, neengcambu zayo yonke indlela ebuyela kwi-4th Century. Iiprobiotic ezifumaneka kwi-sauerkraut zichasene nokudumba, kodwa ungatyi kakhulu: ngokufanayo, isixa esikhulu se-sauerkraut kukhokelela kurhudo .

4. Kombucha

Ukuqala eMantla e-China, i-kombucha yimveliso yeti enegwele. I-Kombucha iphezulu kwi-acetic acid kunye ne-lactic acid bacteria, kwaye kufunyenwe kunjalo iipropathi zintsholongwane . Nangona kunjalo, kufuneka uphando olongezelelekileyo ukuze kuqondwe ngokupheleleyo iziphumo zeKombucha kwi-microbiome yomntu.

5. UKimchi

Imvelaphi yeKorea, kimchi yeyona khaphetshu idumileyo kunye nesitya seradish. I-Kimchi iqulethe iibhaktheriya ezininzi, ezifana ne-Lactobacillus bacteria. Olunye uphononongo lufumanise ukuba i-kimchi ilungile Impilo yekolon njengoko inciphisa umsebenzi we-enzyme enetyhefu.

6. Iimveliso zembotyi yesoya

Kukho iintlobo ngeentlobo zemveliso yeembotyi zesoya ezixubileyo eziphezulu kwiiprobiotic eziluncedo, kubandakanya itempeh, natto, kunye nemiso. Njengebhonasi eyongeziweyo, olunye uphando lubonisa ukuba ii-lignans kunye ne-isoflavonoids kwiimbotyi zesoya ziyanceda thintela umhlaza .

7. Ibhotolo yesintu

Ibhotolo yendabuko iqulethe iiprobiotic. Gcina ukhumbula ukuba oku kwahlukile kwibhotolo yebhotolo, efumaneka kwiivenkile ezininzi kwaye ayinazo iiprobiotic. Ibhotolo yendabuko iqulethe iLactococcus lactis, eneempawu ezizodwa ekuthiwa zisebenza kakuhle neentsana. Olunye uphononongo lufumanise ukuba ubisi lwebhotolo linceda ukunciphisa ubunzima be necrotizing enterocolitis (usulelo emathunjini) kwimivundla.

8. Iikiki

Ezinye iipikethi ziqukethe iiprobiotic, kodwa nayiphi na eyenziwe ngeviniga ayinayo. Kukho iibrand eziqulathe iiprobiotic eziphilayo kunye neeresiphi zokwenza ezakho. I-Pickles inokukunceda ukwandisa ukutya kwakho ii-antioxidants.

Ngaba kulungile ukuthatha iprobiotic yonke imihla?

Kuba iiprobiotic zihlala zithengiswa njengezongezo kwaye hayi iziyobisi, i-FDA ayifanelanga kulawula amabango ezempilo. Nangona kunjalo, uphando lubonisa ukuba ukusetyenziswa kwemihla ngemihla kweprobiotic kukhuselekile.

Ngelixa zihlala zininzi iziphumo ebezingalindelekanga ezinxulunyaniswa nokusebenzisa iprobiotic, abantu banokuziva ngathi banamaxesha okuqunjelwa / igesi okanye ukungafani kokuhamba kwamathumbu xa beqala ukuthatha iprobiotic, utshilo uDel Borrello. Ihlala ihamba nexesha.

Kukwabalulekile ukufumana idosi echanekileyo yeeprobiotic ukuze isebenze ngokupheleleyo. Iidosi zeprobiotic zinikwa kwiiyunithi ezenza ikholoni okanye iiCFUs. Kucetyiswa abantwana ukuba bathathe ii-CFUs ezi-5-10 zezigidigidi ngemini kwaye abantu abadala bayacetyiswa ukuba bathathe i-10-20 yezigidigidi ze-CFU ngosuku.

Xa uqala iiprobiotic, kunokwenzeka ukuba uya kuphuhlisa isitulo esivulekileyo kwiintsuku zokuqala. Ngenxa yokuba iiprobiotiki ziibhaktiriya eziphilayo, kubalulekile ukujonga ukuthengisa ngomhla wokuxhasa.

Ngubani ongafanelekanga ukuthatha iiprobiotic?

Kubalulekile ukuba uthethe nengcali yezempilo xa usongeza izongezo kwisidlo sakho. Kubaluleke ngakumbi kubantu abanomhlaza kunye nokusilela kwamajoni omzimba ukuba babonisane nomboneleli wabo wezempilo ngaphambi kokuba bathathe iiprobiotic. Ngaphandle koko, uninzi lwabantu lunokuthatha ngokukhuselekileyo iiprobiotic.