I-microbis yamathumbu elinganiselayo iyadingeka ekugayweni okulungile, ukumuncwa kwezakhamzimba nokuqedwa kwazo. Ubuye weseka impendulo enempilo yokuvuvukala futhi aqinise amasosha omzimba wethu. Izifo eziningi empeleni zingahlotshaniswa nokungalingani kwamathumbu - ngakho-ke siqiniseka kanjani ukuthi amathumbu ethu asesimweni esihle? Qala ngokudla okungabuyisela futhi kuqinise i-membrane yamathumbu yamathumbu. Ngaphezu kwalokho, khuphula inani lemithombo yama-pre- kanye ne-probiotic ukuze ube namagciwane amaningi awusizo. Ngakho-ke yimiphi imikhiqizo ezokusiza?
Sauerkraut
Iklabishi lasehlobo liklabishi elibilisiwe elinikeza umzimba ngamagciwane amaningi azuzisayo. Okuqukethwe okuphezulu kwe-fiber eklabishi kuzabalaza ngokuqhakaza nokuphazamiseka kwesisu, kusekela ukusebenza okungaphazanyiswa kohlelo lokugaya ukudla. Iseluleko esivela kochwepheshe: funa iklabishi elisha le-sauer, hhayi ekheniwe.
I-asparagus
I-Asparagus isebenza njenge-prebiotic. Kune-fiber eningi ye-insulin engabekezeleleki kuyo, edla amagciwane anempilo, njenge-bifidoobacteria kanye ne-lactobacilli. I-asparagus futhi inamavithamini amaningi weqembu kuma-antioxidants alwa nokuvuvukala. Ithiphu kusuka kuchwepheshe: zama ukuyidla ngendlela eluhlaza ngomthelela omkhulu.
Uphayinaphu
Iphayinaphu iqukethe i-enzyme ebizwa nge-bromelain, esiza ukugaya, ukusiza ukuhlukanisa amaprotheni kusuka kuma-molecule amakhulu okudla abe ngama-peptides amancane. Ucwaningo selukhombisile ukuthi i-bromeline inciphisa izinhlungu nokuvuvukala emzimbeni wonke (ikakhulukazi ezicutshini zesono samakhala) futhi yehlisa imfihlo yama-cytokines angalimaza i-mucosa yamathumbu. Iseluleko esivela kuchwepheshe: Ngeza uphayinaphu kwimikhiqizo yobisi - i-yogurt yamaGrikhi, iphalishi ebisini, izithelo Kefir - ukuthola umphumela omkhulu.
U-anyanini
I-anyanisi e-crude ingumthombo omuhle kakhulu we-prebiotic futhi iqukethe i-quercetin (i-antioxidant eqinile), elwa nama-radicals wamahhala ayingozi emzimbeni. I-anyanisi iqukethe i-Chrome ekhulisa ukukhiqizwa kwe-insulin, kanye ne-vithamini C, esekela amasosha omzimba aqinile. Iseluleko esivela kochwepheshe: Sika u-anyanisi ku-cubes bese uwungeze kumasaladi, ukukhuphula kanye namasoso.
Ugarliki ucebile kwezakhi zomzimba, kufaka phakathi i-manganese, vithamini B6, Vitamin C, Selenium kanye namakhompiyutha amaningi asebenzayo
Photo: Unsplisish.com.
Ugaliki
U-Raw Garlic ungomunye umkhiqizo we-prebiotic onokuqukethwe okuphezulu kwe-Inulin, okudla amagciwane alusizo emathunjini. I-Garlic inothile kwezakhi zomzimba, kufaka phakathi iManganese, Vitamin B6, Vitamin C, Selenium kanye namakhompiyutha amaningi asebenzayo, anjenge-Allicin. I-Allicin iyithuluzi elinamandla ngokumelene nezifo ezakhiwa ngemuva kokugaya ugarlic. Iseluleko esivela kochwepheshe: Faka u-crude ugarlic eGuacamole, Hummus, esososi nasekuphakamiseni, njenge-Cream TACHY.
Umhluzi wethambo
Umhluzi weBone usiza ukuphulukisa ulwelwesi lwamathumbu amathumbu, okuwukusekela umsebenzi wamasosha omzimba kanye nokuphendula okunempilo kokuvuvukala. Umhluzi wamathambo uqukethe amaminerali amaningi nezindlela zokuphulukisa, njenge-gelatin, i-collage, kanye ne-peline acid, i-glutamine kanye ne-Argineine, asiza ukuvuvukala, alwe nokuvuvukala amasosha omzimba. Ithiphu kusuka kuchwepheshe: Lungiselela ingxenye enkulu yesobho lemifino ku-Bone Broth bese uliqhuma ku-Ice isikhunta ukufudumeza nokusebenzisa ingxenye.
Iviniga we-Apple
Uviniga we-Apple usiza ukuhlukanisa nokugaya ukudla, okuvuselelayo kokugaya ukudla nokwandisa ukukhiqizwa kwe-acid esiswini. Ibuye ibe nezakhiwo ezi-antiviral ne-antimicrobial, zinciphisa ukukhula kwamagciwane angafuneki epheshana lesisu (ipheshana esiswini) nokusiza ukuqeda umzimba kusuka engxenyeni eyengeziwe. Lezi zindima ezibalulekile zisekela i-microbi enempilo namasosha omzimba. Iseluleko esivela kochwepheshe: Zama ukungeza uviniga we-Apple kwiziteshi zegesi zamasaladi noma imifino ngaphambi kokubhaka.
Kimchi.
Inqubo yokuvutshelwa kwemifino esetshenziselwa ukulungiselela i-kimchi ayigcini nje ngokuthuthukisa ukunambitheka kwayo, kepha futhi ikhiqiza amasiko obukhoma futhi asebenzayo asebenza ngokubumbana kwamathumbu. Lo mhlobiso waseKorea uqukethe inani elikhulu le-fiber nama-antioxidants anamandla, futhi futhi ngokwemvelo athola ubuthi emzimbeni. Iseluleko esivela kochwepheshe: Faka lokhu okubabayo kwasemini yakho elandelayo noma isidlo sakusihlwa. Ilayisi kanye nemifino kanye ne-Plus Kimchi ilingana nesidlo sakusihlwa esisodwa esimnandi!
Ujikijozi
UGinger wehlisela phansi aphumule esiswini, anciphise isicanucanu, futhi kusiza izifo zamathumbu. Akuwona kuphela umthombo wemvelo we-Vitamin C, i-Magnesium, i-potassium, yethusi kanye ne-manganese, kepha futhi isiza ukugaya futhi ivimbela ukuqhakaza. Iseluleko esivela kuchwepheshe: Ukungeza i-ginger ehlanziwe etiyeni nama-smoothies kubanikeza iphunga elikhethekile.
I-ginger iphonsa futhi ibonakale isisu, ihambisa isicanucanu futhi kusiza izifo zamathumbu
Photo: Unsplisish.com.
Dandelion luhlaza
I-Dandelion Greenery ingenye yemikhiqizo edonsayo kakhulu yokudla, futhi igcwele izakhi zomzimba, i-fiber, ama-antioxidants kanye ne-prebiotic esisiza ukuba sihlale siqinile futhi siphilile. Leli phepha ligcwele amavithamini A no-Calcium ne-Iron kungenye yezithasiselo ezinhle kakhulu kumajusi aluhlaza.