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Probiotic 101: Kodi ndi chiyani? Ndipo ndi ati omwe ali abwino kwambiri?

Probiotic 101: Kodi ndi chiyani? Ndipo ndi ati omwe ali abwino kwambiri?Ubwino

Maantibiotiki ayenera kuti akhala akutchuka m'zaka zaposachedwa-koma khulupirirani kapena ayi, maantibiotiki akhala alipo kuyambira koyambirira Zaka za zana la 19 ndi 20 mwanjira ina kapena ina. M'nthawi imeneyo, akatswiri a sayansi ya zamoyo anapeza kuti mabakiteriya ndi yisiti ankagwiritsidwa ntchito pochita nayonso mphamvu ndikuzigwirizanitsa ndi thanzi labwino.





Mu 1994, Dietary Supplement Health and Education Act (yomwe inalola kuti zakudya zowonjezera ziziyendetsedwa mosiyana ndi mankhwala a mankhwala) zinayendetsedwa ndi United States Food and Drug Administration (FDA). Izi zikutanthauza miyezo yocheperako yazowonjezera - kuphatikiza maantibiobio. Zotsatira zake, maantibiotiki amatha kugulitsidwa pakauntala, zomwe zimalola kuti ogula azigule mosavuta.



Kodi maantibiotiki ndi chiyani?

Maantibiotiki ali moyo tizilombo , kuphatikiza yisiti ndi mabakiteriya, omwe amathandizira kugaya chakudya. Zimapindulitsa chifukwa zimabwezeretsa ndikuwonetsetsa zomera zam'mimba (kapena microbiome), zomwe zimasintha thanzi labwino . Ngakhale mabakiteriya kapena yisiti yochulukirapo amatha kukumbukira matenda, si mabakiteriya onse omwe ndi oyipa kwa anthu. Muli ndi mabakiteriya ambiri abwino m'matumbo mwanu (makamaka m'matumbo ndi m'matumbo) omwe ndi ofunikira kuti mukhale ndi thanzi labwino ndikukonzekera chakudya chomwe mumadya. M'malo mwake, tizilombo toyambitsa matenda monga mabakiteriya amaposa maselo amunthu m'thupi lanu 10 mpaka 1.

Ma Probiotic, makamaka, ndi mabakiteriya abwino m'matumbo mwathu, atero a Jenna-Ann Del Borrello, katswiri wazakudya ku New York City. Amatha kupezeka mu zakudya zambiri zofufumitsa monga kimchi, tchizi, ndi yogurt komanso mapiritsi kapena mawonekedwe a ufa.

Maantibiotiki nthawi zambiri amayesa kutsanzira kapena kutsanzira mabakiteriya opindulitsa achilengedwe m'matumbo a munthu. Ngakhale maantibiotiki ali ndi mitundu yosiyanasiyana ya mabakiteriya kapena mitundu, mabakiteriya awiri omwe amapezeka kwambiri mu maantibiotiki ndi awa: Lactobacillus ndi Bifidobacterium.



Mankhwala opangidwa ndi maantibayotiki amaphatikiza zowonjezera zakudya kapena zakudya zokhala ndi ma probiotic achilengedwe (monga zakudya zofufumitsa monga kimchi ndi sauerkraut) kapena maantibiotiki owonjezera monga Activia yogurt. Monga mapiritsi kapena makapisozi, maantibiotiki amatha kugulidwa pakauntala kapena ndi mankhwala.

Maantibiotiki sayenera kusokonezedwa ndi maantibiotiki , omwe ndi mtundu wa ulusi wazakudya zomwe mabakiteriya amadya.

Kodi maantibiotiki amatani?

Pali maubwino ambiri a maantibiotiki, koma makamaka, amagwiritsidwa ntchito pochiza matenda a GI chifukwa amathandizira kuchepetsa mabakiteriya abwino ndi oyipa m'matumbo. Maantibiotiki amatha:



Pali malingaliro ambiri pokhudzana ndi mphamvu ya maantibiotiki chifukwa pali kafukufuku wochepa. Mwachitsanzo, kuwunika mwatsatanetsatane kwawonetsa zotsatira zopindulitsa za maantibiotiki pachimfine ndi matenda amikodzo. Izi ndichifukwa choti maantibiotiki amabwera m'mitundu yambiri yokhala ndi mitundu yosiyanasiyana, ndipo zikuwonekerabe ngati kusiyanasiyana konse kwa chingwe chimodzi kungabweretse phindu lomwelo.

Mwachitsanzo, ngati mtundu wina wa Lactobacillus umathandizira kupewa matenda, sizikutanthauza kuti mtundu wina wa Lactobacillus ungakhale ndi zotsatirapo zomwezo. Izi zimapangitsa kuti kafukufuku akhale wovuta chifukwa zingakhale zovuta kuyesa mabakiteriya onse momwe zingathere komanso momwe angathandizire kugaya chakudya.

Kodi maantibiotiki abwino kwambiri ndi ati?

Ndizovuta kunena kuti maantibiotiki abwino kwambiri ndi otani chifukwa zotsatira za maantibiotiki ndizosiyana ndi munthu aliyense. Aliyense ali ndi maluwa ake apadera am'matumbo, kotero ma probiotic omwe amakugwirirani ntchito bwino amadalira microbiome mkati yanu m'matumbo. Pali mpaka Mitundu 500 mabakiteriya omwe amapezeka m'matumbo athu akulu.



Kwa iwo omwe akufuna kuchiza matumbo opweteka ndi dermatitis yovuta, omwe amagwiritsidwa ntchito kwambiri tizilombo ta ma probiotic Nthawi zambiri amaphatikizapo Lactobacillus sp., Bifidobacterium sp., Streptococcus thermophilus, ndi Saccharomyces boulardii.

Ponseponse, mitundu yotchuka kwambiri komanso yofufuzidwa bwino ya maantibiotiki ndi awa: Bifidobacterium, Lactobacillus, ndi Saccharomyces. Ndikofunika kudziwa kuti mankhwala ambiri opangira maantibayotiki ndi zowonjezerapo zimakhala ndi mitundu yambiri ya mabakiteriya amoyo.



Ngakhale zowonjezera ma probiotic ndi zakudya zama probiotic zonse zapezeka kuti zili ndi thanzi labwino, zakudya za maantibiotiki zapezeka zothandiza kwambiri onyamula maantibiotiki. Ponseponse, kafukufuku wambiri ndi mayesero azachipatala amafunikira kuti adziwe mitundu yomwe ili yothandiza kwambiri komanso yotani.

Zakudya za ma probiotic 8

Ngakhale zakudya zina zawonjezera maantibiotiki, chakudya cha maantibiotiki ndi chakudya chomwe mwachibadwa chimakhala nacho. Izi ndi zina mwazakudya zolemera kwambiri mwachilengedwe.



1. Yogati

Mwinanso chakudya chodziwika bwino kwambiri cha maantibiotiki, yogurt ndi mkaka wofukiza. Nthawi zambiri zimaphatikizapo zikhalidwe za bakiteriya za Lactobacillus bulgaricus ndi Streptococcus thermophilus . Bifidobacteria ndi mabakiteriya ena omwe amapezeka mumkaka wambiri. Ena kafukufuku amalingalira Pakhoza kukhala phindu lina pakudya yogati ndi zipatso, zomwe zimakhala ndi ma prebiotic ambiri.

2. Kefir

Kefir, chakumwa choledzeretsa cha mkaka, chochokera ku Eastern Europe. Komanso ma antifungal ndi antibacterial katundu ochokera ku maantibiobio, kefir ikhoza kukhala nayo Katundu wotsutsa khansa . Kefir nthawi zambiri amakhala otetezeka kwa iwo omwe ali ndi tsankho la lactose.



3. Sauerkraut

Sauerkraut ndi chakudya chofufumitsa chopangidwa kuchokera ku kabichi, mizu yonse mpaka ku 4th Century. Maantibiotiki omwe amapezeka mu sauerkraut ndi odana ndi kutupa, koma osadya kwambiri: Ogwirizana, ambiri a sauerkraut amatha kutsogolera m'mimba .

4. Kombucha

Kuyambira kumpoto kwa China, kombucha ndi tiyi wopangidwa ndi thovu. Kombucha ali ndi asidi yambiri ya asidi komanso mabakiteriya a lactic acid, ndipo amapezeka kuti ali nawo mankhwala opha tizilombo . Komabe, maphunziro owonjezera amafunikira kuti mumvetsetse bwino zotsatira za Kombucha pa microbiome yaumunthu.

5. Kimchi

Kuchokera ku Korea, kimchi ndi kabichi wofufuma kwambiri komanso ndiwo zamasamba. Kimchi ili ndi mabakiteriya ambiri othandiza, monga mabakiteriya a Lactobacillus. Kafukufuku wina adapeza kuti kimchi ndiyabwino thanzi la colon ikamachepetsa michere ya poizoni.

6. Zotulutsa zopangira soya

Pali mitundu yosiyanasiyana ya zinthu zopangidwa ndi soya zomwe zili ndi maantibiotiki opindulitsa, kuphatikiza tempeh, natto, ndi miso. Monga bonasi yowonjezera, kafukufuku wina amaganiza kuti mankhwala a lignans ndi isoflavonoids m'masamba a soya amathandizira pewani khansa .

7. Mkaka wa batala wamtundu

Mkaka wa buttermilk uli ndi maantibiotiki. Kumbukirani kuti izi ndizosiyana ndi batala wachikhalidwe, womwe umapezeka m'masitolo ambiri ndipo mulibe maantibiotiki. Mkaka wa batala umakhala ndi Lactococcus lactis, yomwe imakhala ndi zinthu zapadera zomwe akuti zimagwira ntchito bwino ndi ana obadwa kumene. Kafukufuku wina adapeza kuti buttermilk adathandizira kuchepetsa kuopsa kwa necrotizing enterocolitis (matenda m'matumbo) akalulu.

8. Mankhutu

Ma pickle ena amakhala ndi maantibiotiki, koma chilichonse chopangidwa ndi viniga sichoncho. Pali zopangidwa zomwe zimakhala ndi ma probiotic amoyo ndi maphikidwe kuti mupange zanu. Nkhaka zingathandizenso kuwonjezera kudya kwa ma antioxidants.

Kodi ndizabwino kumwa maantibiotiki tsiku lililonse?

Popeza maantibiotiki amagulitsidwa ngati zowonjezera koma osati mankhwala, a FDA sayenera kuwongolera zomwe akunena. Komabe, kafukufuku akuwonetsa kuti kugwiritsa ntchito ma probiotic tsiku ndi tsiku ndikwabwino.

Ngakhale kuti nthawi zambiri pamakhala zovuta zambiri zomwe zimadza chifukwa chogwiritsa ntchito maantibiobio, anthu amatha kumva kuti akutupa / gasi kapena kusiyana kwamatumbo akangoyamba kumwa maantibiobio, a Del Borrello akuti. Nthawi zambiri zimapita ndi nthawi.

Ndikofunikanso kupeza mulingo woyenera wa maantibiotiki kuti mugwire bwino ntchito. Mlingo wa ma Probiotic umaperekedwa m'magulu opanga ma colony kapena ma CFU. Ana amalimbikitsidwa kumwa ma CFU a 5-10 biliyoni patsiku ndipo akulu amalimbikitsidwa kumwa ma CFU 10-20 biliyoni patsiku.

Mukayamba maantibiotiki, ndizotheka kuti mudzakhala ndi chopondera chamasiku oyambilira. Chifukwa maantibiobio ndi mabakiteriya amoyo, ndikofunikira kuti muwone kugulitsa patsiku la chowonjezera.

Ndani sayenera kumwa maantibiotiki?

Ndikofunika kulankhula ndi katswiri wazachipatala mukamawonjezera zowonjezera pazakudya zanu. Ndikofunikira kwambiri kwa anthu omwe ali ndi khansa komanso kuchepa kwa chitetezo chamthupi kuti akambirane ndi omwe amawapatsa chithandizo chamankhwala asanamwe maantibiotiki. Kupanda kutero, anthu ambiri amatha kumwa maantibiotiki mosamala.