Best Fermented Foods
Zvokudya zvakasimwa zvave zvichange zvichinyanya kudyiwa mumitambo yakawanda yemazuva ano, asi ikozvino inonakidzwa nekuwedzera mukududzirwa. Sei? Nokuti kudya zvokudya zvinoviriswa kunogona kuva nzira inoshamisa yekuita kuti utano hwako hwekudya uye hutachiona huve nani. Zvokudya zvine mafuta zvinogadzirwa nema probiotics , uye kune kuwedzera kukura kwezvibereko zve "mabhakitiriya" ane ushamwari mukuchengetedza hutano hwakakwana.
Zvinogona kunge zvisinganzwisisiki kune iwe, asi usabviswa. Pano iwe uchanzwa zvakawanda pamusoro pezvokudya zvinoviriswa uye nei vachifanira kuva chikamu chekudya kwenyu nguva dzose.
Overview
Zvokudya zvakabikwa ndizvo zvokudya zvakagadzirirwa nenzira kuitira kuti mabhakitiriya anowanikwa mukati mawo atange kuibva. Kupisa, iyo inonziwo racto-fermentation, inoshandiswa nemakemikari umo mabhakitiriya nezvimwe zvipenyu zviduku zvinoparadza mashoma uye shuga mukati mezvokudya, zvichida zvichiita kuti zvive nyore kudya, uye zvinokonzera chigadzirwa chakazadzwa nemararamiro anobatsira uye enzyme . Iyi nzira yekuvirisa ndeyekuchengetedza kwepanyama, izvo zvinoreva kuti kudya kwakabikwa kunogona kuramba kwenguva yakareba.
Health Benefits
Zvokudya zvakasvibiswa, nokuti zvizere nemaprobioti ane utano uye enzyme, zvinofungidzirwa kuti:
- Kuvandudza digestion
- Kuenzanisa mvura yemvura
- Kubatsira kurwisana nehutachiona-huchiita hutachiona
- Itai mishonga
- Kukudziridza zvirwere zvemuviri
Pane zvipo zvakasiyana-siyana zvekudya zvakaviriswa zvekudya, zvakasiyana nekutora probiotic supplement :
- Iwe uri kuwana probiotics nenzira yepanyama .
- Iwe unobvumirwa kuti uwane mararamiro anorarama.
- Iwe uri kutowedzera matambudziko kune avo vari voga mu laboratori.
- Iwe uri kuwana matambudziko akasiyana-siyana, zvichiita kuti uwedzere mikana yaunopa yako hurongwa zvaunoda.
- Zvokudya zvakabikwa zvinodhura zvakanyanya kudarika zvinodhaka zvakawanda zveprobiotic formulations.
Basa Mukutaura Nezviratidzo Zvokudya
Kana uine zvinetso zvisingagumi zvekudya, kusanganisira IBS , vamwe vanhu vanodavira kuti kudya kwakabikwa kunogona kuva chinhu chikuru chekudya: vanosimudzira chirongwa chekudya uye vanova nemigumisiro yakanaka pamaruva emvura, nokudaro kuderedza zviratidzo zvinokonzera kugadzika. Mukuwedzera, nokuti ushuga mumimiriro yakabikwa kana mumiti yemukaka anenge atovhenekerwa, kupedza zvigadzirwa izvi zvinogona kukonzera kushoma kwegesi uye kuputika.
Kana uri kutevera chirwere chakaderera cheFODMAP , iwe unoda kuongorora chirongwa cheMonash University kana webhusaiti kuti udzidze pamusoro pehuwandu hweFODMAP hwezvokudya zvakavhenekerwa.
Pakupedzisira, yakagara ichitaura kuti kudya zvikafu zvinoviriswa zvinogona kuderedza dambudziko recheche mumatine bhakitiriya rinopfuura (SIBO), mamiriro ezvinhu anoguma zviratidzo zveBS.
Zvokudya Zvakabikwa Sei?
Zvokudya zvakawanda zvinoviriswa zvinowanikwa nekuwedzera chimiro chekutanga chebhakitiriya kune zvokudya. Nokudaro, yogurt uye kefir inogadzirwa apo tsika inowedzerwa mukaka, asi kombucha inogadzirwa apo tsika inowedzerwa neti inotapira.
Yakaviriswa mishonga inoshandiswa nekukanda kana kucheka mishonga muzvidimbu zviduku, izvo zvino zvinotakurwa mumudziyo usina kuvhara nemvura ine mvura.
Yakakurudzirwa Zvokudya
Zvokudya zvakanakisisa-zvinoviriswa ndizvo zvaunofarira! Pane zvakasiyana-siyana kusarudza kubva:
Kuchengetwa Dairy Products
Kunyangwe iwe uri reroctose isingagumi , iwe unogona kukwanisa kugadzira michero yemakisi yakagadzirwa sezvo mabhakitiriya mukati memishonga anenge atovhuna iko kukanganisa lactose.
- Cultured buttermilk
- Kuchengetwa kottage cheese
- Kefir
- Yogurt
Non-Dairy Alternatives
Izvi zvinogadziriswa zvakanaka kana iwe uchifunga kuti unonzwisisika kune zvigadzirwa zvemishonga:
- Koconut kefir
- Koconut yogurt
- Soy kefir
- Soy yogurt
Fermented Beverages
Cherechedza: Zvimwe zvinwiwa zvinokonzerwa nehutoro. Verenga mavara zvakanyatsonaka kuitira kuti uzive zvauri kunwa.
- Kombucha
- Kvas
- Rejuvelac
Zvakaviriswa Miti
Heano mimwe mienzaniso yemidziyo yakakurumbira yekuvirisa. Dzvanya pakunamatira imwe neimwe kuti uone kuti zviri nyore sei kuti uite yako!
- Yakabikwa makaroti
- Lacto-fermented Green Bean
- Sauerkraut (yakabikwa kabichi)
- Fermented Radishes
- Natto (yakagadzirwa soya)
Kimchi
Kimchi chikafu chakaviriswa icho chikamu chinokosha chekudya kwechiKorea. Kimchi ine musanganiswa wemhando dzakasiyana siyana yemiriwo nezvinonhuwira. Kabichi inowanzoshandiswa, sezvimwe hove. Heano mamwe mapeji ekugadzira kimchi:
- Kim Chee anonzi Homemade
- Baechu Kimchi
- Oi Sobaegi
Nzira Yokubatanidza Muzvokudya Zvako
Iwe unogona kusarudza kuita yako pachako kana kutenga zvokudya zvakaviriswa kubva kune zvitsuwa zvinonyanya kugadzirwa kwezvisikwa. Iva nechokwadi chekutenga zvigadzirwa zvakasvibiswa uye zvisingafariri, sezvo nzira yekuchera ropa inouraya mabhakitiriya chaiwo aunotsvaka!
Kazhinji, zvokudya zvinoviriswa zvinopedzwa nechingwa sekudidi. Paunowedzera kudya kwakagadzirirwa kudya kwako, tanga zvishoma nezvishoma kubvumira muviri wako kuti uve nenguva yekugadzirisa. Hapana chidimbu chokukurumidza kudya zvokudya zvinogona kuchengetwa mufiriji yako kwemwedzi mitanhatu kusvika kumasere.
Sources:
Galland, L. & Barrie, S. "Intestinal Dysbiosis uye Zvinokonzerwa Nezvirwere" Environmental Illness Resource Website Akawana musi waAugust 24, 2013.
Mullins, G. & Swift, K. "Inside Tract" Rodale 2011.