Nā meaʻai hou a i hōʻailonaʻia e hoʻohanohano i ka Flora hoʻopunipuni
Ke pāʻani nei kāu'ōmaʻomaʻi huapalapa i kahi'omeʻa likeʻole o "bacteria" a me nāʻala e kōkua ai i ka'ōkenaʻana ma ka paleʻana i ka huakino "ʻino" a me ka mea hū mai ka hanaʻino. Ke nānā nei mākou i kēia mau meaʻano e like me nā pāpale .
Hiki iāʻoe ke kākoʻo i ka lauoho olaola o kāu wahi'āpena ma ka laweʻana i nā pākuʻi probiotic-ka-counter e hiki ke maʻa aʻikeʻia ma ka hapanui o nā hale kūʻai lāʻau koʻikoʻi.
Akā,ʻaʻoleʻo nā huaale wale nō ka loaʻaʻana o nā pāpikipiki i kāuʻai. He nui nā meaʻai hou a me ka momona me ke kūlana probiotic kiʻekiʻe a me nā meaʻai prebiotic i loko o ka fructooligosaccharides (FOS) iʻikeʻia e hoʻonui i ka ulu probiotic.
Eia 10 he mea pono eʻikeʻoe no:
1 - Kekai
ʻO Yogurt ka punahele meaʻaiʻoi loa o nā lāʻau pākīpika akā ua kōkua no nā kumu'ē aʻe he nui. He puna maikaʻi loa ia o ka mea konupomi, protein, a me ka potassium a me ka hāʻawiʻana iʻeiwa mau kalamu o ke kinona no kēlā me kēiaʻeono auneke.
Ma muli o ka laikini, hiki i ka yogurt ke komo i loko o kēlā me kēia wahi mai 90 mau piliona a 150 baila CU (kolonā i hoʻonohonoho i nā hale) o nā pākanaʻi ma ka gram.
2 - Sauerkraut
He kumu maikaʻiʻo Sauerkraut i nā lāʻau pākīpika, fiber, manganese, potassium, iron, calcium, a me ka lāʻau malo C. Ma kaʻaoʻao lalo, e hoʻonuiʻia ka sodium, no lailaʻaʻole hiki ke kohoʻia ināʻoʻoe ma kahi haʻahaʻa -ʻododium diet .
Ma keʻano he kumu probiotic, hiki ke hoʻonuiʻia ka nui o ka bacteria lactobacillus i ka sauerkraut aʻoi aku ma mua o hoʻokahi pākahi miliona CFU no ka gram.
3 - Miso
He mīkiniʻo Miso i hanaʻia mai ka soy fermented a hoʻohanaʻia ma nāʻanoʻano Iapana a me nā mea'Ālika. Ua kiʻekiʻeʻo Miso ma ka hao a me ka B-complex vitamins, akā, aia nō i loko o ka sodium ka nui o ka sodium, no lailaʻaʻole pono ke hanaʻoe i ka paʻakai.
E like me ka sauerkraut,ʻo ka hana o ka hoʻopunipuni ka mea e hoʻokumu ai i kahiʻona bacteria-waiwai i loko o miso, e unuhi i ka emi mai i ka 100 mau bune CFU o nā pākanaʻi ma ka gram.
4 - Kefir
Ke hanaʻia neiʻo Kefir mai ka waiū hānai o ka bipi wahine, no laila, ua like ia me ka yogurt a me ka waiwai nui i ka calcium a me ka protein. Hiki ke hanaʻia hoʻi nā Kefir mai nā hipa a me nā waiū kao a mahalo pinepineʻiaʻo ia kaʻoihana olakino aʻoi loa o ka yogurt.
ʻOiai keʻano o nā hua'ōlelo pākīpika e likeʻole,ʻo ka maikaʻi loa o nā huahana kefirʻaʻole e emi iho ma lalo o 70 bilipuni CU o ka lactobacillus bacteria ma ka gram.
5 - Kimchi
ʻO Kimchi, ka'enela'āina Korea, i hana nuiʻia me ka kāpena pua nani a he nani nā meaʻono a me nā meaʻono. ʻO Kimchi kahi kumu maikaʻi o nā lāʻau pākīpiʻi akā ua waiwai nui hoʻiʻo ia i ka fiber, ka mea kanu A, ka huamaila C, ka calcium, a me nāʻano o nā antioxidants i loaʻa pinepineʻia i loko o nā hua manu .
Mai kahiʻikepili probiotic, ke kali nei i ka pae likeʻole o CFU ma ka gram e like me sauerkraut.
6 - Tempeh
Ua hanaʻiaʻo Tempeh mai ka mea i kāhuʻia a me kaʻaila. Loaʻa iā ia kahi meaʻono momona a hoʻohanaʻia i nāʻano meaʻai meaʻai a me nā mea vegan. Ma waho o kona kūlana probiotic, tempeh he puna maikaʻi loa ia o ka konupūmā, magnesium, potassium, a manganese. Ma keʻano he kumu probiotic, hoʻopuka ka tempeh i kahi 10 billion CFU o nā hana pākuʻi ma ka gram.
7 - Kombucha
ʻO Kombucha kahi kīʻaleʻeleʻele i hoʻopihaʻia me nā lepera a me nā mea bacteria. Ua ulu mai ia ma Kina a loaʻa kahiʻono ikiʻia e ka lehulehu eʻike ana. ʻO kaʻoihana hoʻopunipuni ka mea ikaika ma muli o ka nui o kaʻaki a me ke kumu o ka hoʻokumuʻiaʻana o kahi'enela gelatinous ākea ma luna o ka mea iʻikeʻiaʻo SCOBY (ka culture symbiotic o bacteria a me ka leka).
Ma keʻano o ka waiwai o ka probiotic,ʻo ka kombucha he 10 piliona ka CFU no ka gram. ʻOiaiʻo ia ke olakino,ʻaʻole pahaʻo kombucha ka kumu probiotic maikaʻi loa no nā poʻe e hakakā nei me kahi maʻi Candida maʻi.
8 - Artichokes
ʻAʻole nā'ōlima o Artichokes i probiotic ma keʻano akā hiki iā ia ke hoʻonui i ka ulu gastrointestinal e lilo i hapa o kaʻai probiotic. Hoʻomoʻaʻia nā Artichokes i ka FOS prebiotic e pono e hoʻopōlepa i ka huamaila huapalapala. Eia kekahi, he kiʻekiʻe lākou i ka magnesium, ka potassium, ka vitamin C, a me ka manganese.
Ma waho aʻe o ka waiwai i nā meaʻaiʻai,ʻoi nā artichokes i kahi mea i kapaʻia he cynarin e hoʻonui ana i ka hua bale i loko o ke ake, a ma keʻano, e hoʻohuli i ka cholesterol mai ke kino.
9 - Panana
He waiwai nō hoʻi nā'ōpana i ka FOS prebiotic a loaʻa i ka starch ka pectin a me ke kūpaʻa e kōkua hou ai i ka'ōpena. Eia kekahi, he kumu waiwai nui o ka keleawe, manganese, potassium, vitamin C, a me ka hua B-6.
ʻO ka liʻiliʻi i kahi haʻahaʻa ma luna o ka index glycemic (GI) aʻaʻole e pili i ka momona. Mai kahi o ka meaʻai, he paila wale nō i piha i 100 calories aʻo ka nui o ka wai a me nā hāʻalea.
10 - Asparagus
ʻAʻa waiwaiʻo'Asakagus i nā meaʻaiʻai, e like me ka FOS prebiotic e hoʻoulu ai i ka ulu probiotic. ʻO ka'enera me ka mea nui ke nānā aku i ka nui o nā calories.
Inā he'ōpiopio liʻiliʻi eʻai i ka mea'alapoko,ʻo ia he pūpū sulfurous i kapaʻiaʻo mercaptan, aʻo ka wā i wāwahiʻia ai i ka manawa o kaʻeliʻana, hāʻawiʻia ka mimi i kahi meaʻono maikaʻi.
> Puna:
> Ke Keʻena Hana'Āina: US Department of Agriculture. "'AlahuiʻIkeʻIke USDA." Washington, DC; i hoʻouku houʻia Mei 2016.