Fermentation inzira iyo mabhakitiriya nembiriso zvinoshandiswa kuputsa chikafu. Iyo yekuvirisa maitiro yave iripo kwemazana emakore uye yakatanga kugadzirwa kuchengetedza chikafu, kunatsiridza kunaka uye kubvisa chepfu. Tsvagiridzo yakawana kuti kudya chikafu chakaviriswa kunogona zvakare kuwedzera anobatsira mabhakitiriya / probiotics mumatumbu. Vashandi vezvemishonga vanoshanda vanokurudzira zvikafu izvi kune hutano hwavo, kusanganisira kuvandudza kugaya, kuwedzera kusadzivirirwa kwemuviri, uye kurasikirwa nehuremu nekuchengetedza.
Mukati
Fermented Foods
Zvikafu zvakaviriswa uye zvinwiwa zvinodzora kukura kwehutachiona uye kuviriswa umo tupukanana sembiriso uye mabhakitiriya anopwanya zvinhu zvekudya zvakaita seshuga/glucose kuita zvimwe zvigadzirwa senge organic acids, magasi, kana doro. Maitiro acho anopa chikafu chakaviriswa kuravira kwakasiyana, kunhuhwirira, magadzirirwo, uye chitarisiko. Kune marudzi akawanda akasiyana ezvokudya zvakaviriswa, kusanganisira:
- waini
- Kombucha
- Yogurt
- Mukaka wakagadzirwa
- Cider
- Sauerkraut
- Soseji yakaviriswa
- Kimchi
- Miso
Zvokudya zvakakwana semuriwo, michero, zviyo, mukaka, nyama, hove, mazai, nyemba, nzungu, nembeu zvinogona kupinda nekuvirisa. Izvi zvikafu zvine hutano muchimiro chazvo chepakutanga, asi kuburikidza nekuvirisa, zvinogona kupa probiotic uye prebiotic hutano hunobatsira.
Probiotics
Probiotics ma microorganisms mhenyu anobatsira ura nekugadzira nzvimbo yakanaka yekugayat. Izvi zvinobatsira:
- Kugaya chikafu nyore.
- Tsigira hutano hwakanaka hwekudzivirira zvirwere.
- Tsigira hutano hwenhengo - mapapu, nhengo dzekubereka, ganda.
- Inovandudza mafungiro.
Nekudaro, hazvisi zvese zvakaviriswa zvikafu zvine probiotics, kunyanya zvinogadzirwa zvekutengesa izvo zviri pasteurized, kuuraya mabhakitiriya uye hutano hwavo hunobatsira.
Prebiotics
Prebiotics Zvikafu zvinodyiwa izvo tupukanana senge gut mabhakitiriya anodya kukura uye kurarama, zvichitungamira mukuvandudza nharaunda yekugaya. Idzi dzinosanganisira:
- mukaka
- uchi
- Tomato
- Garlic
- Anyanisi
- asiparagasi
- gorosi
- Bhari
- Rye
Zvisinei, michero yakawanda, miriwo, uye nyemba dzine prebiotics.
Zvakanakira Zvokudya Zvakaviriswa
Zvokudya zvakaviriswa 'hutano hwakanaka hunosanganisira kuderedzwa kwengozi ye:
- chirwere cheshuga
- Kupisa
- High blood pressure
- Mwoyo wepfungwa
- kufutisa
Ivo zvakare vakabatanidzwa kune:
- Kutarisira uremu kuri nani
- Kuvandudzwa kwebasa rehuropi
- Kuwedzera hutano hwemapfupa
- Kukurumidza kupora mushure mekurovedza muviri uye kuita basa remuviri
Parizvino hapana nhungamiro yepamutemo maererano kuti vanhu vanofanira kudya kangani chikafu chakaviriswa. Zvinokurudzirwa kubvunza nyanzvi yezvekudya kana nyanzvi yezvekudya kuti uone chirongwa chakanakisa chekudya kune munhu uye zvavanoda.
The Science
References
Aslam, Hajara, nevamwe. "Zvokudya zvakaviriswa, ura, uye hutano hwepfungwa: mhedziso yemagetsi ine zvinorehwa nekuora mwoyo uye kusagadzikana." Nutritional neuroscience vol. 23,9 (2020): 659-671. doi:10.1080/1028415X.2018.1544332
Dimidi, Eirini, nevamwe. "Zvokudya Zvakaviriswa: Tsanangudzo uye Hunhu, Impact paGut Microbiota uye Migumisiro paGastrointestinal Health uye Chirwere." Nutrients vol. 11,8 1806. 5 Aug. 2019, doi:10.3390/nu11081806
Mambo, Sarah, nevamwe. "Kushanda kweprobiotics panguva yehurwere muvana vane hutano uye vakuru vanogadzira zvakajairika acute kufema hutachiona hwehutachiona: kuongororwa kwakarongeka uye meta-kuongorora." The British journal of nutrition vol. 112,1 (2014): 41-54. doi:10.1017/S0007114514000075
Kok, Car Reen, naRobert Hutkins. "Yoghurt nezvimwe zvekudya zvakaviriswa semanyuko ehutachiona hunosimudzira hutano." Nutrition wongororo vol. 76, Suppl 1 (2018): 4-15. doi:10.1093/nutrit/nuy056
Parker, Elizabeth A et al. "Probiotics uye gastrointestinal mamiriro: Mhedziso yehumbowo kubva kuCochrane Collaboration." Nutrition (Burbank, Los Angeles County, Calif.) vol. 45 (2018): 125-134.e11. doi:10.1016/j.nut.2017.06.024
Şanlier, Nevin, et al. "Utano hunobatsira hwezvokudya zvakaviriswa." Ongororo yakakosha mune chikafu sainzi uye chikafu vol. 59,3 (2019): 506-527. doi:10.1080/10408398.2017.1383355
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Isu tinopa uye tinopa kubatirana kwekiriniki nenyanzvi dzakasiyana-siyana. Imwe neimwe nyanzvi inotongwa nehunyanzvi hwavo chiyero chekudzidzira uye kutonga kwavo kwerezinesi. Isu tinoshandisa inoshanda yehutano & hutano mapuroteni kurapa uye kutsigira kuchengetedza kwekukuvadzwa kana kusagadzikana kwemusculoskeletal system.
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Tiri pano kuzokubatsira iwe nemhuri yako.
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Dr. Alex Jimenez DC, Msacp, RN*, CCST, IFMCP*, CIFM*, atn*
email: qeqeshi@elpasofunctionalmedicine.com
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Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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