Cov zaub mov uas txhawb kev tiv thaiv menyuam yaus

Thaum thawj xyoo, lawv feem ntau muaj mob khaub thuas vim tias lawv lub cev tiv thaiv kab mob yog nyob rau hauv tag nrho kev tsim kho. Txhawm rau pab cov menyuam yaus tiv thaiv kab mob zoo dua, peb nyiam cov khoom noj uas pab txhawb lawv lub cev tiv thaiv kab mob.

Probiotics: tus yeej rau tiv thaiv kab mob thiab txhawb lub cev tiv thaiv kab mob

Kev sib raug zoo ntawm lub plab zom mov thiab kev tiv thaiv kab mob yog dab tsi? Raws li amazing raws li nws yuav suab, cov hnyuv hauv ob sab phlu ua raws li ib tug natural barrier tiv thaiv kab mob. "Peb lub hlis twg ntawm kev tiv thaiv kab mob tshwm sim hauv cov hnyuv," piav qhia tus kws kho mob menyuam yaus Dr. Laurençon. Cov kab mob uas ua rau peb lub plab hnyuv ua si ntau lub luag haujlwm. Lawv tiv thaiv cov kab mob "phem" los ntawm kev teeb tsa, pab kev zom zaub mov thiab txhawb kev tiv thaiv kab mob. Hauv cov zaub mov twg koj tuaj yeem pom cov kab mob "zoo", cov npe nrov probiotics? Yuav luag tag nrho cov kua mis me me tam sim no muaj ntau nrog probiotics. Nws kuj pom muaj nyob rau hauv cov khoom siv mis nyuj, yogurts, tsev cheeses thiab fermented mis nyuj xws li kefir. Qee cov cheeses xws li Gouda, Mozzarella, Cheddar, Camembert lossis Roquefort kuj muaj nws. Rau yogurts, xyuas tias lawv muaj lactobacilli rau bifidobacteria thiab hais tias nws tau teev "nyob thiab nquag kab lis kev cai". Ntawm qhov tod tes, cov khoom qab zib qab zib tsis muaj ib qho. Txhawm rau txhawb cov txiaj ntsig zoo ntawm cov kab mob "zoo" plab, nws yog ib qho tseem ceeb uas yuav tau muab cov tshuaj prebiotics rau koj tus menyuam.

Kuv tuaj yeem nrhiav prebiotics nyob qhov twg?

Nws muaj nyob rau hauv lacto-fermented zaub xws li sauerkraut thiab nyob rau hauv tej yam ntuj tso sourdough qhob cij. Thiab kuj nyob rau hauv fibers ntawm tej yam zaub thiab txiv hmab txiv ntoo. Ntawm 5 saum toj kawg nkaus: 

• artichoke
• jerusalem artichoke
• txiv tsawb
• Zoo li
• asparagus

Txiv hmab txiv ntoo thiab zaub kom puv vitamin C thiab muaj zog

Txhawm rau tiv thaiv kev tiv thaiv saum toj kawg nkaus, nws yog ib qho tseem ceeb kom khaws cov vitamins, minerals thiab fiber. Hauv kev xyaum: txiv hmab txiv ntoo uas muaj vitamin C pab muab cov qe ntshav dawb thiab txhawb kev tsim cov interferon, ib qho molecule uas txhawb kev tiv thaiv kab mob. Hauv lub taub hau: citrus txiv hmab txiv ntoo, kiwis thiab txiv hmab txiv ntoo liab. Yog tias nws mob khaub thuas, ntxiv cov txiv hmab txiv ntoo no rau txhua pluas noj rau ob peb hnub. Raws li rau zaub, tag nrho cov cabbages yog tag nrho ntawm vitamin C. Ib yam li cov txiv kab ntxwv-xim zaub - zaub ntug hauv paus, taub dag, taub dag ... Ditto rau lamb's lettuce, fennel los yog spinach, uas kuj muab vitamin A. hlwb ntawm lub pa thiab plab hnyuv mucous daim nyias nyias. , super barriers tiv thaiv microbes. Button nceb, oyster nceb thiab cov hauv paus chiv keeb Japanese xws li Shitakes muaj polysaccharide, ib qho molecule uas ua rau cov qe ntshav dawb nce ntxiv thiab lawv cov haujlwm.

Yuav ua li cas ntxiv dag zog rau nws lub cev tiv thaiv kab mob: vitamin D, qhov tseem ceeb rau tus menyuam kom zoo!

Koj tus kws kho mob yuav muab tshuaj rau koj tus menyuam thaum lub hnub ci qis rau lub hlis, hauv ampoules lossis tee. Tab sis nco ntsoov tias nws muaj nyob hauv qee yam khoom noj xws li ntses rog lossis butter. Kuj tseem muaj qee yam hauv offal nyiam

nqaij nyuj los yog nqaij qaib daim siab. Koj tuaj yeem muab rau koj tus menyuam hnub nyoog 1 xyoos.

Zoo kom paub

Xaiv cov txiv hmab txiv ntoo tshiab, raws caij nyoog, cov txiv hmab txiv ntoo thiab zaub yog tias ua tau thiab khaws thaum siav. Siv lawv sai sai kom tau txais cov khoom noj ntau tshaj. Ib yam li ntawd, nyiam maj mam steaming lossis ua noj sai (hauv wok), kom khaws cov khoom noj kom zoo dua.

Cov ntses oily, nplua nuj nyob rau hauv omega 3 thiab vitamin D los txhawb cov qe ntshav dawb

Mackerel, sardines, herring ... muab tseem ceeb fatty acids, nto moo omega 3, uas muaj cov tshuaj tiv thaiv kab mob thiab pab lub cev tiv thaiv kab mob. Tsis tas li ntawd, cov ntses oily muaj vitamin D, uas txhawb kev tiv thaiv kab mob (saib lub thawv hauv qab). Cov phooj ywg zoo muab tso rau ntawm daim phiaj ntawm tus yau, ob zaug ib lub lim tiam. Xaiv cov khoom zoo: Label Rouge, "Bleu Blanc Cœur", organic logo "AB" lav qhov tsis muaj GMOs ...

Nqaij, nplua nuj nyob rau hauv hlau kom zoo tiv thaiv kab mob

Tsiaj txhu thiab zaub proteins muab cov hlau uas yog ib qho ntawm cov roj ntawm lub cev tiv thaiv kab mob. Tseeb tiag, yog koj tus menyuam hlau tsis muaj peev xwm, nws lub cev yog idling. Tam sim ntawd, nws nkees nkees thiab muaj kev pheej hmoo ntawm mob khaub thuas thiab lwm yam kab mob. Txhawm rau muab nws nrog cov hlau txaus, thawj koom ruam ntawm cov tsiaj protein uas feem ntau muab nrog nws. Muab tso rau hauv cov ntawv qhia zaub mov: nqaij liab (nqaij nyuj, yaj, os) ob zaug ib lub lim tiam. Cov nqaij dawb (nqaij qaib, nqaij nyug…) kuj tau ob zaug hauv ib lub lis piam. Tsis nco qab lub qe, qhov chaw ntawm selenium thiab nws cov amino acids yog qhov tseem ceeb rau cov ntaub so ntswg loj hlob thiab kho. Yuav tsum tau noj ib zaug lossis ob zaug hauv ib lub lis piam. Kuj bet rau zaub nplua nuj nyob rau hauv hlau: peppers, leeks, qos yaj ywm. Thiab nyob rau hauv legumes: tag nrho cov taum, lentils, soybeans, peas (chick, phua).

Cov txuj lom thiab tshuaj ntsuab los tiv thaiv kab mob

Peb tsis tas yuav twv kom nchuav lub phaj ntawm tus yau tshaj plaws thiab tseem, qee cov txuj lom thiab tshuaj ntsuab muaj cov tshuaj tiv thaiv kab mob thiab tshuaj tua kab mob. Tsis tas li ntawd, lawv cia cov tais diav kom spiced tsis ntxiv ntsev. Sib txawv txhua hnub ntawm qej, mint, chives, basil… Yuav tsum siv me me los ntawm kev pib ua zaub mov txawv.