txheem
Cov kab mob zoo thiab cov kab mob phem nyob ua ke hauv koj lub plab zom mov. Cov kab mob phem ntau dhau yog qhov txaus ntshai rau cov kab mob hauv plab thiab rau cov kab mob hauv lub sijhawm ntev.
Qhov tseeb, cov kab mob yog qhov pib ntawm ntau yam kab mob. Cov khoom noj probiotic ua rau nws muaj peev xwm rov ua kom lub plab zom mov ua tsaug rau cov kab mob zoo.
Qhov no tsis tsuas yog pab hauv qhov sib npaug ntawm cov zom zaub mov, tab sis kuj tseem noj qab nyob zoo. Tshawb nrhiav ntawm no 15 qhov zoo tshaj plaws ntuj probiotics.
Nyob zoo yogurts
Yoghurt yog qhov chaw ntawm probiotics uas yooj yim ua thiab nrhiav tau. Cov khoom pasteurized muag hauv khw muag khoom yuav tsum zam vim tias nws muaj cov tshuaj khaws cia, qab zib thiab tshwj xeeb tshaj yog qab zib.
Txoj hauv kev zoo tshaj yog ua koj tus kheej fermented yogurt. Xaiv cov mis nyuj nyoos thiab loj hlob kab mob kab mob nyob yam tsis ntxiv qab zib.
Txawm li cas los xij, koj tuaj yeem pom qee lub npe ntawm cov kua mis nyeem qaub uas nyiam probiotics xws li Danon hom.
Tom qab fermentation, cov kua mis nyeem qaub muaj cov bifidobacteria thiab nplua nuj nyob hauv lactic acid. Nws txoj kev noj haus txhim kho pob txha noj qab haus huv thiab tswj ntshav siab.
Yog mob raws plab, noj cov kua mis nyeem qaub uas muaj lactobacillus casei tuaj yeem kho koj.
Probiotics hauv yoghurt kuj tau lees paub rau lawv cov txiaj ntsig ntawm txoj hnyuv hla thiab tiv thaiv mob qog noj ntshav (1).
Fermented kefir noob
Kev cog cov noob kefir ua cov kab mob xws li lactobacillus thiab lactococcus.
Cov txiv hmab txiv ntoo fermented kefir zoo dua piv rau qhov tshwm sim ntawm kev haus fermented yogurt.
Kefir yog probiotic uas tau siv txij li puag thaum ub los. Lub sijhawm ntawd, cov tshis mis nyuj, nyuj lossis ntxhuav tau nyiam dua. Yog li peb tau haus ntau kefir nrog mis nyuj.
Txawm li cas los xij, koj tuaj yeem hloov cov khoom noj siv mis no nrog kua txiv hmab txiv ntoo lossis dej qab zib.
Kev siv kefir txhawb kev ua siab ntev rau lactose nrog rau kev zom zaub mov zoo.
Raws li kev tshawb fawb tshawb fawb, cov tshuaj probiotics hauv cov dej haus no txwv tsis pub pob khaus thiab ua tau zoo hauv kev kho cov tawv nqaij qhuav.
Txhawm rau npaj cov dej haus no, ntxiv 4 diav ntawm cov noob kefir organic hauv 1 liv kua txiv, mis lossis dej qab zib. Cia qhov sib tov ferment ib hmos thiab haus nws tom qab pom.
Lub Kombucha
Kombucha yog cov dej qab zib uas qab zib nrog me ntsis qaub saj. Nws qhov kev npaj muaj hauv kev tsim cov tshuaj probiotics muaj txiaj ntsig zoo rau koj kev noj qab haus huv.
Los ntawm cov tshuaj yej nplua nuj hauv caffeine, piam thaj qab zib, kab mob acetic thiab poov xab (niam), koj yuav muaj aperitif nrog lub zog muaj peev xwm tua kab mob thiab pab pawg ua kom yuag.
Koj yuav tsum tau:
- 70 grams qab zib
- 2 diav dub tshuaj yej
- 1 liter ntawm dej ntxhia
- 1 leej niam lim kombucha lossis scoby ua lus Askiv
- 1 cov nplaum nplaum nplaum
- 1 diav ntoo
- 1 lub raj mis ntawm 3-4 litres muaj peev xwm
- 1 qab
Kev npaj ntawm Kombucha
Nco ntsoov ua kom tsis huv koj cov cuab yeej npaj ua ntej (2).
- Boil 70 g suab thaj hauv 1 liter dej tom qab ntawd ntxiv 2 teaspoons ntawm cov tshuaj yej dub rau nws.
- Cia cov tshuaj yej txias rau 15 feeb, lim thiab tom qab ntawd cia nws txias.
- Ncuav cov tshuaj yej txias tso rau hauv lub khob thiab ntxiv niam lim ntawm Kombucha rau nws.
- Txhawm rau tiv thaiv cov dej haus los ntawm hmoov av thiab lwm yam kab mob paug, siv daim ntaub huv huv ruaj ruaj nrog txoj hlua roj hmab. Cov khaub ncaws yuav tsum yog lub teeb.
- Tom qab 10 hnub so, tshem tawm niam txiv txoj kev nyuab siab saum toj no, lim cov txiaj ntsig sib xyaw thiab ua haujlwm rau koj tus kheej. Koj tuaj yeem tso cov dej lim hauv lub raj mis.
- Nws yog ib qho tseem ceeb uas yuav tsum tau ntim lub raj mis muaj peev xwm loj vim tias leej niam lim ua kom tuab dhau lub sijhawm, nce qib ntawm kev sib tov ntau hnub.
Tsis txhob cia nws txias, txwv tsis pub leej niam lim ntawm kombucha yuav tsis ua haujlwm.
Koj tuaj yeem pom niam txiv lub zog muag rau hauv is taws nem.
Koj yuav tsum tsuas yog siv cov iav los ua kombucha.
Tus nqi noj haus
Kombucha paub tias yuav tua Candida albicans. Nws ua kom sib npaug ntawm cov hnyuv, txo qhov tsam plab thiab ntuav.
Nws kuj tseem pab txo koj cov kev ntxhov siab, thiab kev ntxhov siab. Koj yuav saib zoo dua nyob rau lub caij ntuj no los ntawm kev siv Kombucha.
Fermented pickles
Cov txiaj ntsig ntawm fermented pickles muaj ntau heev (3). Lawv tso cai rov tsim kho koj lub plab hnyuv nrog rau kev tiv thaiv mob qog noj ntshav, tshwj xeeb yog mob qog noj ntshav.
Cov kua txiv hmab txiv ntoo kuj tseem txhawb koj lub cev tiv thaiv kab mob thiab ua kom lub plawv muaj kev noj qab haus huv.
Cov sauerkraut
Cov probiotics tau txais los ntawm cov sauerkraut fermented tiv thaiv tiv thaiv candidiasis thiab eczema.
Qhov no cov zaub qhwv hauv qab fermentation muaj cov lactic acid pab txhawb kev tsim dua tshiab ntawm cov hnyuv thiab tiv thaiv kab mob hauv plab.
Sauerkraut yog nplua nuj nyob hauv cov vitamins (A, C, B, E, K) thiab cov zaub mov (potassium, calcium, magnesium, phosphorus, hlau, zinc).
Kev npaj cov sauerkraut yog ua los ntawm lacto-fermentation, uas yog hais los ntawm kev ntxiv cov dej qab ntsev hauv lub hwj uas muaj zaub los ntawm lub vaj.
Spirulina
Spirulina txhawb kev txhim kho bifidobacteria thiab lactobacilli hauv txoj hnyuv.
Cov kab mob me me no ua haujlwm tiv thaiv cov kab mob phem xws li Candida albicans - cov kab mob hu ua fungus uas tuaj yeem ua rau muaj kev sib kis.
Spirulina, alkalizing thiab anti-inflammatory xiav-ntsuab microalgae, muaj cov tshuaj tua kab mob thiab cov roj-tswj cov protein.
Nws tawm tsam kev qaug zog, ua kom zoo rau koj lub zog thiab pab kho ntshav qab zib, ntshav siab thiab teeb meem plawv.
Koj tuaj yeem haus spirulina hauv koj cov kua mis, zaub xam lav lossis lwm yam khoom noj ntawm tus nqi ntawm ib mus rau ob diav (3 txog 6 g) ib hnub.
Thiab Miso
Miso yog cov khoom qab zib fermented siv hauv Japanese zaub mov. Nws los ntawm kev fermentation ntawm taum pauv, txhuv thiab barley.
Cov kua zaub ua los ntawm cov khoom noj fermented no tau lees paub tias nws muaj peev xwm txo qis kev pheej hmoo mob qog noj ntshav hauv cov poj niam Nyij Pooj.
Raws li kev tshawb fawb Asmeskas, probiotics hauv Miso pab kho mob plab thiab Crohn tus kab mob.
Kev npaj ua noj ua haus no kuj tseem txo txoj kev pheej hmoo mob stroke rau cov poj niam (4).
Kimchi
Kimchi yog qhov tshwm sim ntawm lacto fermentation zaub. Qhov no feem ntau ntsim Korean zaub mov tsim cov tshuaj probiotics uas muaj txiaj ntsig zoo rau kev noj qab haus huv.
Lwm cov kws kho mob tshwj xeeb pom zoo Kimchi txhawm rau txhim kho kev zom zaub mov thiab tiv thaiv kev mob plab hnyuv.
Koj yuav tsum tau:
- 1 lub taub hau ntawm Suav cabbage
- 5 cloves ntawm qej
- 1 pawg dos nplooj
- 1 teaspoon suab thaj dawb
- 1 ntiv tes ntawm grated tshiab qhiav
- 2 txoj kev hla turnips hu ua Daikon radishes
- Ib me ntsis kua txob
- ¼ khob ntsev
- 2-3 litres ntawm cov dej ntxhia
Kev npaj
Finely chop koj cabbage.
Ncuav cov ntsev tshaj cov zaub qhwv. Npog lawv zoo nrog ntsev thiab ntxiv me ntsis dej los npog daim ntawm cov zaub qhwv.
Tawm mus rau marinate rau 3 teev. Npog lub marinade nrog ib daim ntaub.
Thaum lub sijhawm marinating tiav, yaug cov zaub qhwv hauv dej txias hauv qab tus kais.
Txiav koj turnips rau hauv daim. Muab cov turnips, kua txob, qab zib dawb, 1 teaspoon ntsev, 2 khob dej thiab tso tseg.
Hauv lwm lub tais, muab koj cov zaub qhwv nrog cov nplooj dos thiab qej. Sib tov cov khoom xyaw kom zoo.
Ua ke ob qho sib xyaw sib txawv thiab cia nws ferment rau 24 teev hauv lub (iav) lub thawv.
Tom qab 24 teev, qhib lub hwj kom cia cov pa khiav tawm. Kaw thiab muab tso rau hauv lub tub yees.
Koj kimchi yog npaj txhij. Koj tuaj yeem khaws nws rau ib hlis.
Txhawm rau nyeem: Lactibiane probiotics: peb lub tswv yim
Le Tempeh
Tempeh yog zaub mov ntawm Indonesian keeb kwm ua los ntawm cov taum pauv fermented. Nws muaj cov fibers, zaub protein thiab probiotics uas muaj txiaj ntsig zoo rau kev tiv thaiv kab mob.
Nws kev noj kom txo qaug zog thiab ua kom lub luag haujlwm ntawm lub paj hlwb muaj zog.
Kev npaj ntawm tempeh yog qhov nyuaj heev. Yuav cov tempeh tuav online lossis ntawm koj lub khw muag khoom organic yog qhov kev xaiv zoo tshaj.
Ua ntej ua noj lub tempeh bar, rhaub nws me ntsis kom nws muag.
- 1 bar ntawm tempeh
- 3 cloves ntawm qej
- Boil koj cov tempeh rau kaum feeb ua ntej. Ntws lawv.
- Ib me ntsis kua txob
- Cov kua txiv ntawm 1 nyem txiv qaub
- 2 diav ntawm txiv roj roj
- ½ kua txob
Kev npaj
Zuaj koj cov kua txob, kua txob thiab qej. Muab lawv tso rau hauv rab rab thiab ntxiv qej, kua txiv qaub, txiv roj roj thiab kua txob. Sib tov kom tau marinade.
Thaum nws npaj tau, txiav cov tempeh ua tej daim, thiab muab tso rau hauv lub khob iav. Ncuav koj cov marinade hla nws, txhuam cov khoom thiab cia so tsawg kawg 2 teev.
Kaw nrog daim ntaub huv, nyiam dua dawb. Ntev marinade, zoo dua. Peb pom zoo kom tawm mus marinate thaum hmo ntuj lossis 8 teev.
Thaum lub sijhawm marinating tiav, tshem koj cov tempeh pieces.
Koj tuaj yeem ci lawv, kib lawv lossis lwm yam.
Tus nqi noj haus
Tempeh yog lub ntuj probiotic uas txhawb kev sib kis ntawm ntau cov kab mob zoo hauv lub plab zom mov. (5) Nws muaj ob peb lwm cov txiaj ntsig rau lub cev feem ntau.
Cheeses uas tsis tau muab pasteurized
Koj tuaj yeem muab koj tus kheej nrog probiotics los ntawm kev siv cov cheese uas tsis tau muab tshuaj tsw qab. Cov cheese ntau yam no tau dhau los ua cov kab mob zoo dua rau microbiota.
Cov kab mob me me hauv cov cheese uas tsis tau muab tshuaj tua kab mob tuaj yeem kis tau los ntawm lub plab. Lawv nce tus naj npawb ntawm cov neeg tiv thaiv kab mob hauv cov hnyuv.
Le Lassi
Lassi yog Indian mis nyuj fermented. Nws yog ib qho ntawm cov tshuaj probiotics uas muaj txiaj ntsig zoo tiv thaiv kab mob plab xws li cem quav, raws plab lossis mob plab.
Nws feem ntau yog sib xyaw nrog txiv hmab txiv ntoo thiab txuj lom thiab tau noj ua ntej noj hmo.
Koj yuav tsum tau:
- 2 yogurts yooj yim
- 6cl vaj
- 2 daim
- 3-6 dia suab thaj
- Ib me ntsis dawb pistachios
Kev npaj
Hauv 1er lub sijhawm, zom cov cardamons thiab txiav koj cov pistachios rau hauv me me.
Hauv koj lub tais, ntxiv cardamom, pistachios, ntuj yogurts thiab qab zib. Sib tov lawv zoo ua ntej ntxiv mis. Sib tov zaum thib ob tom qab ntxiv mis.
Koj tuaj yeem ntxiv txiv hmab txiv ntoo (txiv nkhaus taw, txiv pos nphuab, thiab lwm yam), txiv qaub, mint los yog qhiav rau hauv rab kom sib txawv qhov qab.
Indian yogurt yuav tsum tau muab tso rau hauv lub tub yees tsawg kawg ob teev ua ntej noj.
Tus nqi noj haus
Lassi muaj cov teebmeem probiotic. Nws pab tswj xyuas qhov sib npaug ntawm koj lub plab zom mov.
Kua ntoo vinegar
Tseem tsis tau muab tshuaj ntxuav, kua txiv hmab txiv ntoo cider vinegar yog ib qho yooj yim-rau-nkag mus rau ntuj probiotic. Nws yog tsim los ntawm acetic acid thiab malic acid, ob qho tshuaj tiv thaiv kab mob khaub thuas.
Kua cider vinegar kuj tseem txhim kho kev ua haujlwm ntawm lub cev tiv thaiv kab mob, txhawb cov ntshav ncig thiab muab kev xav zoo li qub thaum lub cev yuag yuag.
Dark chocolate
Koj puas nyiam chocolate? qhov zoo Cov zaub mov qab no yog probiotic. Cov qhob noom xim kasfes tsaus nti dhau los ntawm lub xeev fermentation hauv nws cov khoom.
Txhawm rau kom nws yog qhov muaj txiaj ntsig zoo, cov kws tshawb fawb pom zoo tias nws muaj tsawg kawg 70% cocoa, lossis li ob diav ntawm cocoa hmoov.
Kev siv cov qhob noom xim kasfes tsaus tso cai rau koj rov kho koj lub plab hnyuv ntawm cov kab mob zoo. Nws tso cai rau cov txiaj ntsig no txhawm rau rov kho lub plab zom zaub mov thiab zam ntau yam kev zom zaub mov.
Cov qhob noom xim kasfes tsaus nrog rau qhov ua kom muaj probiotic zoo txhawb kev mloog zoo thiab nco.
Ib qho ntxiv, qhob noom xim kasfes tsaus muaj epicatechin, flavonoid uas txhawb kev nthuav dav ntawm cov hlab ntshav. Nws yog li ua rau nws ua tau, ua tsaug rau nws ntau yam tshuaj tiv thaiv kab mob, txhawm rau txwv txoj kev pheej hmoo cuam tshuam nrog cov kab mob plawv.
Txoj kev tshawb fawb luam tawm no muab rau koj tag nrho cov txiaj ntsig ntawm cov qhob noom xim kasfes tsaus ntuj uas yog probiotic (6).
Rau cov neeg ncaws pob, tsaus qhob noom xim kasfes muaj zog ntxiv los ntawm kev txhawb lawv txoj kev ua tau zoo.
Cov txiv ntseej
Olives yog probiotics. Lawv cov kua qaub me ntsis ua rau lawv ua tiav thaum ua ke nrog cawv.
Lactobacillus plantarum thiab lactobacillus pentosus yog cov kab mob pom hauv cov txiv ntseej. Lawv lub luag haujlwm yog los tawm tsam tsam plab.
Cov kab mob muaj sia nyob pom hauv cov txiv ntseej ua rau nws muaj peev xwm rov ua kom zoo dua koj lub plab hnyuv raws li txoj kev tshawb fawb Asmeskas no (7)
Cov kws tshawb fawb pom zoo kom siv cov txiv ntseej rau cov neeg uas mob plab hnyuv.
xaus
Ntuj probiotics muaj cov txiaj ntsig zoo uas kav ntev dua. Ib qho ntxiv, lawv yooj yim dua los ntawm lub cev vim tias tsis muaj tshuaj ntxiv.
Rau cov neeg uas muaj teeb meem zom zaub mov, mob plab tsis txaus thiab lwm yam mob ncaj qha lossis tsis ncaj qha cuam tshuam nrog kev zom zaub mov, haus cov zaub mov probiotic los tswj koj kev noj qab haus huv zoo dua.