Ukutya okuninzi kakhulu
Ukutya okunamafutha kuye kwangexesha elide kube yintsika kwisidlo samasiko amaninzi, kodwa ngoku iyanandipha ukwanda kwintando. Ngoba? Kungenxa yokuba ukutya ukutya okunokuvutha kungaba yindlela emangalisayo yokuphucula impilo yakho yokutya kunye neendlela zokuzivikela. Ukutya okunamafutha kuzaliswe ngamayeza , kwaye kukho ukuqonda okwandayo ngezibonelelo zale bhakteria "yobungane" ekugcineni impilo enempilo.
Basenokuvakala bengenangqungquthela kuwe, kodwa musa ukucinywa. Apha uya kufunda okunye malunga nokutya okuvuthayo nokuba kutheni kufuneka babe yingxenye yokutya kwakho.
Sibanzi
Ukutya okunotyiweyo kukutya okulungiselelwe ngendlela ukwenzela ukuba iibhaktheriya ngokwemvelo zifumaneke ngaphakathi kwazo ziqala ukuvumba. I-fermentation, eyaziwa nangokuthi i-lacto-fermentation, yinkqubo yamakhemikhali apho ibhaktheriya kunye nezinye izinto ezincinci ezinqamlezileyo zihlahlela i-starches kunye noshukela ngaphakathi kokutya, mhlawumbi kwenza kube lula ukugaya, kwaye kubangele imveliso egcwele izilwanyana ezinobomi kunye ne-enzyme . Le nkqubo yokunqandwa yindalo yendalo, oko kuthetha ukuba ukutya okutyiweyo kunokuhlala ixesha elide.
Izinzuzo zezeMpilo
Ukutya okunotyiweyo, kuba bazaliswe ngamayeza anempilo kunye nama-enzyme, bacinga ukuba:
- Ukuphucula ukugaya
- Ukulinganisa i- flora yamanzi
- Uncedo lokulwa nezilwanyana ezivelisa izifo
- Ukuvelisa izondlo
- Ukuphucula umzimba womzimba
Kukho iinzuzo ezininzi zokutya ezivuthayo, ngokuchasene nokuthatha isongezelelo seprobiotic :
- Ufumana ama- probiotiki ngendlela yendalo .
- Uqinisekisiwe ukufumana iintlobo eziphilayo.
- Ufumana ubunzima obuninzi kunabo bahlala kwilabhureji.
- Ufumana iintlobo ezahlukeneyo zengxaki, ngaloo ndlela uphucula amathuba okunika inkqubo yakho oko kuyifunayo.
- Ukutya okunamafutha kunokuthengwa kakhulu kunokuba kuninzi oluninzi lwe-probiotic formulations.
Indima ekujonganeni neMpawu zokuGaya
Ukuba unengxaki yokugaya isifo esingapheliyo, kubandakanya i- IBS , abanye abantu bakholelwa ukuba ukutya okunokutya okunokuthi kube yindlela yokutya yokutya: baqinisa inkqubo yokutya kunye nefuthe elihle kwiintyatyambo zamanzi, ngaloo ndlela kunciphisa iimpawu zokugaya ingxaki. Ukongezelela, kuba iishukela kwiimifuno ezityhutywayo okanye iimveliso zobisi sele zivuthiwe, ukuyidla le mveliso kunokubangela ukuba i-gas encinci kunye ne-bloating.
Ukuba ulandela ukutya okuphantsi kwe-FODMAP , ufuna ukujonga i- app ye-Yunivesithi yase-Monash okanye iwebhusayithi ukuze ufunde malunga nomxholo weFODMAP wokutya okutyiweyo.
Ekugqibeleni, kuye kwachazwa ukuba ukutya ukutya okunokuvutha kunganciphisa umngcipheko we- intestine bergestin overgrowth (SIBO), imeko ebangela iimpawu ze-IBS.
Ukutya kufakwa njani?
Ukutya okuninzi okunokwenziwa kwenziwa ngokufaka inkcubeko yokuqala yebhaktheriya ekudleni. Ngaloo ndlela, i-yogurt kunye ne-kefir zenziwe xa inkcubeko yongezwa ubisi, ngelixa i-kombucha yenziwa xa inkcubeko yongezwa kwi-tea ecoliweyo.
Imifuno enotyiweyo idalwa ngokutshitshisa okanye ukusika imifuno ibe yizicucu ezincinci, ezigqitywa kwisitya sokungena emanzini ngamanzi atyuwa.
Ukutya okukhuthazwayo
Ukutya okulungele ukulungelelaniswa yiyo enokuyithandayo! Kukho iintlobo ezahlukeneyo zokukhetha kusuka:
Iimveliso zoLubo eziLutyiweyo
Nangona une- lactose engavumiyo , unokukwazi ukunandipha iimveliso zobisi ezifana neebhaktheriya ngaphakathi kweemveliso sele ziqhekeza i-lactose ephosakeleyo.
- Ibhotela lebhola
- I-cottage cheese enefuthe
- Kefir
- Yogurt
Iindlela ezingezizo zobisi
Le mveliso yinto efanelekileyo xa ucinga ukuba unesidima kwimikhiqizo yobisi:
- Coconut kefir
- Yogcut yogurt
- Soy kefir
- Soy yogurt
I ziTywala
Qaphela: Ezinye iziselo ezinxilisayo ziqulethe utywala obuninzi. Funda amalebula ngenyameko ukuze ukwazi oko uphuzayo.
- Kombucha
- Kvas
- Rejuvelac
Vegetable Vegetables
Nazi ezinye zeemifuno ezithandwayo zokuvumba. Cofa kwikhonkco nganye ukuze ubone ukuba kulula kangakanani ukwenza ngokwakho!
- IiKaroti ezityalisiweyo
- Ubhontshisi obuhlaza beLotto
- I-Sauerkraut (iklabishi etyhidiweyo)
- Radishes
- Natto (ii soya)
Kimchi
UKimchi isidlo esityiweyo esiyinxalenye ebalulekileyo yokutya kwendabuko yaseKorea. UKimchi uqulethe udidi lweemifuno kunye neziqholo. Iklabishi ngokuqhelekileyo isithako esisisiseko, njengokuba kukho intlanzi. Nazi ezinye iindlela zokupheka ukwenza i-kimchi:
- Kim Chee
- Baechu Kimchi
- Oi Sobaegi
Indlela yokudibanisa kwisidlo sakho
Unokukhetha ukuzenzela okanye ukuthenga ukutya okunotyiweyo ukusuka kwiivenkile ezizodwa ngokutya kwendalo. Qinisekisa ukuba uthenge iimveliso eziluhlaza kwaye zingagqithwanga, njengoko inkqubo yokuguqula ibulala loo bhaktheriya ofunayo!
Ngokuqhelekileyo, ukutya okunotyiweyo kuyadliwa kunye nokutya njengendlela yokwenza. Xa ukongeza ukutya okunesitya kukutya kwakho, qalisa ngokukhawuleza ukuvumela umzimba wakho ukuba uhlalutye. Akukho mfuneko yokutya okuxilisayo ingagcinwa kwifriji yakho kwiinyanga ezintandathu ukuya kwezibhozo.
Imithombo:
Galland, L. & Barrie, S. "I-intestinal Dysbiosis kunye Nezizathu Zesifo" I-Website Yezifo Zokusingqongileyo Izifo Ezifikeleleke Ku-Agasti 24, 2013.
I-Mullins, iG. & Swift, K. "Inqaku elingaphakathi" uRudale 2011.