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Ama-Probiotic 101: Yiziphi lezo? Futhi yikuphi okuhle kakhulu?

Ama-Probiotic 101: Yiziphi lezo? Futhi yikuphi okuhle kakhulu?Ukuphila kahle

Ama-probiotic kungenzeka ukuthi ayethola ukuthandwa eminyakeni yamuva nje-kodwa kholwa noma ungakukholwa, ama-probiotic abelokhu ekhona kusukela ekuqaleni Ikhulu le-19 nelama-20 ngandlela thile. Ngalezo zikhathi, ososayensi bezinto eziphilayo bathola amabhaktheriya nemvubelo kusetshenziswa inqubo yokuvutshelwa futhi bawaxhumanisa nemiphumela emihle yezempilo.





Ngo-1994, iDietary Supplement Health and Education Act (eyayivumela izithasiselo zokudla ukuthi zilawulwe ngendlela ehlukile kunemithi kadokotela) yaqaliswa yi-United States Food and Drug Administration (FDA). Lokhu kusho izindinganiso ezinzima kakhulu zezithasiselo — kufaka phakathi ama-probiotic. Ngenxa yalokhu, ama-probiotic angathengiswa ngaphezulu kwekhawunta, okuvumela abathengi ukuthi bazithenge kalula.



Yini ama-probiotic?

Ama-Probiotic yiwo bukhoma ama-microorganisms , kufaka phakathi imvubelo namagciwane, okusiza empilweni yokugaya ukudla. Zilusizo ngoba zibuyisela futhi zilinganise i-gut flora (noma i-microbiome), nayo ethuthukayo Impilo enhle . Ngenkathi amabhaktheriya noma imvubelo eyeqile ingabiza izifo engqondweni, akuwona wonke amabhaktheriya amabi kubantu. Unenani elibalulekile lamagciwane asemathunjini akho (ikakhulukazi emathunjini nasemgudwini wokugaya ukudla) okubalulekile ekugcineni impilo yakho nokucubungula ukudla okudlayo. Eqinisweni, amagciwane amancane afana namagciwane adlula amaseli omuntu emzimbeni wakho ayishumi kuya kokukodwa.

Ama-Probiotic, empeleni, angamagciwane amahle esiswini se-microbiota, kusho uJenna-Ann Del Borrello, ingcwethi yokudla ebhalisiwe eNew York City. Zitholakala kokudla okuningi okuvutshiwe okufana ne-kimchi, ushizi othile, ne-yogurt kanye nefomu lephilisi noma le-powder.

Ama-Probiotic avame ukuzama ukulingisa noma ukukopisha amabhaktheriya wemvelo azuzayo emathunjini omuntu. Ngenkathi ama-probiotic enezinhlobo eziningi zamagciwane noma izinhlobo, izinhlobo ezimbili zamagciwane ezivame kakhulu ezitholakala kuma-probiotic zifaka: i-Lactobacillus neBifidobacterium.



Imikhiqizo yama-Probiotic ifaka izithasiselo zokudla noma ukudla okunama-probiotic emvelo (njengokudla okuvutshiwe okufana ne-kimchi ne-sauerkraut) noma ama-probiotic angeziwe afana ne-Activia yogurt. Njengamaphilisi noma ama-capsule, ama-probiotic angathengwa ekhawunteni noma ngencwadi kadokotela.

Ama-probiotic akufanele adidaniswe nawo ama-prebiotic , okuluhlobo lwefayibha yokudla amabhaktheriya asemathunjini adla kuwo.

Enzani ama-probiotic?

Kunezinzuzo eziningi zama-probiotiki, kepha ikakhulukazi, zisetshenziselwa ukwelapha izimo zezempilo ze-GI njengoba zisiza ukulinganisela amabhaktheriya amahle namabi esiswini. Ama-Probiotic anga:



Kunokuqagela okuningi ngokusebenza kwama-probiotic ngoba kunocwaningo olulinganiselwe. Isibonelo, ukubuyekezwa okuhlelekile kubonise okuncane okungenamiphumela ezuzisayo yama-probiotic ezifweni ezivamile zomkhuhlane nezomchamo. Lokhu kungenxa yokuthi ama-probiotic eza ezinhlotsheni eziningi kakhulu ezinezinhlobo eziningi ezahlukahlukene, futhi kusazobonakala uma ngabe konke ukuhluka kwentambo ethile kungaveza izinzuzo ezifanayo.

Isibonelo, uma uhlobo oluthile lweLactobacillus lusiza ukuvimbela ukugula, lokho akusho ukuthi olunye uhlobo lweLactobacillus luzoba nomphumela ofanayo. Lokhu kwenza ucwaningo lube nzima njengoba kungaba nzima ukuhlola yonke imicu yamagciwane nokusebenza kwawo ekusekeleni uhlelo lokugaya ukudla.

Yimuphi ama-probiotic amahle kakhulu?

Kunzima ukusho ukuthi iyiphi i-probiotic enhle kakhulu ngoba imiphumela yama-probiotic yehlukile kumuntu ngamunye. Wonke umuntu unezimbali zakhe ezihlukile zamathumbu, ngakho-ke iprobiotic esebenza kangcono kuwe incike kwi-microbiome in eyakho amathumbu. Kukhona kuze Izinhlobo ezingama-500 amagciwane atholakala ngaphakathi kwamathumbu ethu amakhulu.



Kulabo abafuna ukwelapha isifo samathumbu esingaphatheki kahle kanye ne-dermatitis ebukhali, okusetshenziswa kakhulu izinhlobo zama-probiotic imvamisa ihlanganisa iLactobacillus sp., iBifidobacterium sp., iStreptococcus thermophilus, neSaccharomyces boulardii.

Sekukonke, izinhlobo ezithandwa kakhulu futhi ezicwaningwe kakhulu zama-probiotic zifaka: iBifidobacterium, Lactobacillus, neSaccharomyces. Kubalulekile ukuthi wazi ukuthi imikhiqizo eminingi yama-probiotic kanye nezithasiselo ziqukethe izinhlobo eziningi zamagciwane abukhoma.



Ngenkathi izithasiselo ze-probiotic kanye nokudla kwama-probiotic kutholakale ukuthi kunezinzuzo zezempilo, ukudla kwe-probiotic kutholakale kusebenza ngokwengeziwe abathwali bama-probiotic. Kukonke, kudingeka ucwaningo olwengeziwe nokuhlolwa kwemitholampilo ukuthola ukuthi yiziphi izinhlobo ezisebenza kakhulu nokuthi zenzelani.

Ukudla okuyisi-8 kwama-probiotic

Ngenkathi okunye ukudla kungeze ama-probiotic, ukudla kwama-probiotic ukudla okuqukethe ngokwemvelo. Lokhu okunye kokudla okune-probiotic ngokwemvelo.



1. Yogathi

Mhlawumbe okwaziwa kakhulu kukho konke ukudla kwama-probiotic, iyogathi ingumkhiqizo wobisi ovutshiwe. Imvamisa ifaka amasiko wamagciwane weLactobacillus bulgaricus kanye neStreptococcus thermophilus . I-bifidobacteria elinye ibhaktheriya elijwayelekile elitholakala kwimikhiqizo eminingi yobisi. Abanye ucwaningo luqagela kungahle kube nezinzuzo ezengeziwe zezempilo ngokudla iyogathi nezithelo, okuphezulu kuma-prebiotic.

2. Kefir

I-Kefir, isiphuzo sobisi esibilisiwe, sidabuka eMpumalanga Yurophu. Kanye nezakhi zokulwa ne-antifungal kanye ne-antibacterial ezivela kuma-probiotic, i-kefir ingaba nayo Izici ze-anticancer . I-Kefir ivame ukuphepha kulabo abane-lactose ukungabekezelelani.



3. I-Sauerkraut

I-Sauerkraut iwukudla okuvutshiwe okwenziwe ngeklabishi, nezimpande kuze kube sekhulwini lesi-4. Ama-probiotic atholakala ku-sauerkraut aphikisana nokuvuvukala, kepha ungadli kakhulu: Okuhambisanayo, inani elikhulu le-sauerkraut can kuholele kuhudo .

4. Kombucha

Isuka eNyakatho neChina, i-kombucha ngumkhiqizo wetiye ovutshiwe. IKombucha iphezulu ku-acetic acid kanye ne-lactic acid bacteria, futhi kutholakale ukuthi inayo izakhiwo ezilwa namagciwane . Kodwa-ke, kudingeka izifundo eziningi ukuqonda ngokugcwele imiphumela yeKombucha kwi-microbiome yomuntu.

5. UKimchi

Isuka eKorea, i-kimchi iyiklabishi elithandwayo nesitshulu esidumile. I-Kimchi iqukethe amabhaktheriya amaningi awusizo, njengebhaktheriya iLactobacillus. Olunye ucwaningo lwathola ukuthi i-kimchi yayifanele impilo yamakholoni njengoba inciphisa umsebenzi we-enzyme onobuthi.

6. Imikhiqizo yesoya ebilile

Kunezinhlobonhlobo zemikhiqizo kabhontshisi ebilisiwe ephezulu kuma-probiotic anenzuzo, kufaka phakathi i-tempeh, natto, ne-miso. Njengebhonasi eyengeziwe, olunye ucwaningo lucabanga ukuthi ama-lignans nama-isoflavonoids kusosoya ayasiza ukuvimbela umdlavuza .

7. Ubisi lwendabuko

Ubisi lwebhotela lwendabuko luqukethe ama-probiotic. Hlala wazi ukuthi lokhu kuhlukile kubisi olunamasiko, olutholakala ezitolo eziningi futhi alunawo ama-probiotic. Ubisi lwebhotela lwendabuko luqukethe iLactococcus lactis, enezinto ezihlukile okuthiwa zisebenza kahle nezinsana ezisanda kuzalwa. Ucwaningo oluthile luthole ukuthi ubisi lwebhotela lusize ukwehlisa ubunzima be- necrotizing enterocolitis (ukutheleleka emathunjini) konogwaja.

8. Ukhukhamba

Amanye ama-pickle aqukethe ama-probiotic, kepha noma yikuphi okwenziwe ngeviniga akunjalo. Kunemikhiqizo equkethe ama-probiotic abukhoma kanye nezindlela zokupheka ukwenza ezakho. Ama-pickle angasiza ekwandiseni ukudla kwakho kwama-antioxidants.

Ingabe kulungile ukuthatha ama-probiotic nsuku zonke?

Njengoba ama-probiotic athengiswa njengezengezo hhayi izidakamizwa, i-FDA akudingeki ilawule izimangalo zezempilo. Kodwa-ke, ucwaningo lubonisa ukuthi ukusetshenziswa kwansuku zonke kwama-probiotic kuphephile.

Yize imvamisa ingekho imiphumela emibi eminingi ehlotshaniswa nokusebenzisa i-probiotic, abantu bangazizwa bequnjelwa / begesi ngezikhathi ezithile noma umehluko ekunyakazeni kwamathumbu lapho beqala ukuthatha i-probiotic, kusho uDel Borrello. Imvamisa iyadlula ngokuhamba kwesikhathi.

Kubalulekile futhi ukuthola isilinganiso esifanele samaprobiotic ukuze usebenze ngokugcwele. Imithamo ye-Probiotic inikezwa ngamayunithi okwakha amakoloni noma ama-CFU. Izingane zinconywa ukuthi zithathe ama-CFU ayi-5-10 billion ngosuku kanti nabantu abadala banconywa ukuthi bathathe ama-CFU ayi-10-20 billion ngosuku.

Lapho uqala ama-probiotic, kungenzeka ukuthi uzoba nesihlalo esivulekile ezinsukwini ezimbalwa zokuqala. Ngoba ama-probiotic angamagciwane aphilayo, kubalulekile ukuthi uhlole ukuthengiswa ngosuku ku-supplement.

Ngubani ongafanele athathe ama-probiotic?

Kubalulekile ukukhuluma nochwepheshe wezokunakekelwa kwezempilo lapho ufaka izengezo ekudleni kwakho. Kubaluleke kakhulu kubantu abanomdlavuza nokukhubazeka komzimba ukuthi babonisane nabahlinzeki babo bezempilo ngaphambi kokuthatha ama-probiotic. Ngaphandle kwalokho, abantu abaningi bangathatha ngokuphepha ama-probiotic.