Sonke siyazi ukuthi imizimba yethu iyindalo emangalisayo. Kodwa ubuwazi ukuthi izigidigidi zezinto eziphilayo ezincane zisebenza ngokungabonakali ngaphakathi kithi ukuze zisigcine siphilile? Ngezinye izikhathi lezi zidalwa ezincane zidinga usizo oluncane. Sekuyisikhathi eside sikhuluma ngama-probiotics ukugcina i-microbiome yomzimba wethu iphilile. Kodwa manje, isihloko esisha nesibalulekile yi-postbiotics. Ake sixoxe ngalokhu ngendlela elula namuhla.
Okokuqala, ake siqonde ukuthi iyini le microbiome.
Kalula nje, i-microbiome iyiqoqo lamagciwane "amahle" "namabi" ahlala emzimbeni wakho, ikakhulukazi emathunjini akho. Lawa magciwane ayizinto ezincane ezifana namagciwane, isikhunta, namagciwane. Ukuze silondoloze impilo yethu, kudingeka kube nokulinganisela okufanele phakathi kwalezi zinto ezinhle nezimbi. Uma lokhu kulinganisela kulahleka, siqala ukuhlakulela izifo ezahlukahlukene.
I-microbiome yawo wonke umuntu ihlukile, njengeminwe yethu. Yingakho okusebenza komunye umuntu kungase kungasebenzi komunye. Kwezokwelapha, lokhu sikubiza ngokuthi i-imbalance dysbiosis. Lesi simo ngezinye izikhathi singaholela ezinkingeni ezinkulu. Isibonelo:
- Ukungezwani komzimba okusha
- Izifo ezihlasela umzimba (isib. Isifo Sokuvuvukala Kwamathumbu, Isifo Sikashukela Sohlobo 1)
- Umdlavuza
- Izinkinga zengqondo
Ngakho-ke sivame ukuzwa ngezinto ezintathu eziyinhloko ezisisiza ukuthi silondoloze lokhu kulinganisela: ama-probiotic, ama-prebiotic, kanye nalokho esikhuluma ngakho namuhla, ama-postbiotic.
| Umqondo | Kalula nje... |
|---|---|
| Ama-probiotic | Lawa amabhaktheriya "amahle" awusizo emizimbeni yethu. Afana nabangane abahle abaseziswini zethu. Atholakala ngokwemvelo ezintweni ezifana ne-yogurt nobisi olubilisiwe. |
| Ama-prebiotic | Lokhu ukudla okudingwa amabhaktheriya "amahle" (ama-probiotic) okukhulunywe ngawo ngenhla. Lokhu ikakhulukazi ukudla okune-fiber. Ukudla lokhu yikho okusiza amabhaktheriya amahle ukuthi akhule. |
| Ama-postbiotic | Lezi izinto eziwusizo kakhulu ezikhiqizwa yimizimba yethu njengomkhiqizo olandelanayo ngemva kokudla amabhaktheriya amahle (ama-Probiotic) kanye nokudla kwawo (ama-Prebiotic). Lezi akuzona izinto eziphilayo. |
Ngakho-ke ziyini ngempela lezi zidakamizwa ze-postbiotic?
Cabanga ngakho njengezinyosi eziphuza ama-probiotic nama-prebiotic bese zenza uju (ama-postbiotic). Uju aluyona inyosi noma umpe, luyinto entsha, enenzuzo eyakhiwa ngenxa yakho kokubili. Yilokho ama-postbiotic anjalo.
Uma amabhaktheriya amahle asemathunjini ethu egaya ukudla okune-fiber esikudlayo (ama-prebiotic), akhiqiza izinto eziningi eziwusizo ngenxa yaleyo nqubo. Isibonelo, ama-fatty acid amafushane, ama-enzyme, amavithamini (njenge-B no-K), kanye nama-amino acid. Le mikhiqizo ezuzisayo yilokho esikubiza ngokuthi ama-postbiotic.
Ngenxa yokuthi lezi akuzona izinto eziphilayo eziphilayo, ngezinye izikhathi zingaba nenzuzo kakhulu kunezi-probiotic.
Yiziphi izinzuzo nezingozi ze-postbiotics?
Nakuba ucwaningo lusaqhubeka ngezinzuzo zezempilo zama-postbiotic, okutholakele kwamanje kusikisela ukuthi zifana nezama-probiotic.
Izinzuzo zezempilo
- Kuqinisa amasosha omzimba: Kwandisa ukumelana nezifo.
- Kuvimbela ukuvuvukala emzimbeni: Ukuvuvukala kuyimbangela eyinhloko yezifo eziningi ezingamahlalakhona.
- Izakhiwo zokulwa nomdlavuza: Zingasiza ekulawuleni ukukhula kwamanye amangqamuzana omdlavuza.
- Isebenza njengomthi wokulwa namagciwane: Isiza ekuvimbeleni ukutheleleka ngamagciwane okuyingozi.
- Kunganciphisa ingozi yesifo senhliziyo.
- Isekela ukukhiqizwa kwehomoni i-oxytocin, ebalulekile ekwelapheni amanxeba kanye nezinqubo zokubeletha .
Enye yezinzuzo ezinkulu zama-postbiotics kune-probiotics ukuthi ingozi yawo inciphile. Njengoba ama-postbiotics engenazo izinto eziphilayo eziphilayo, ayikho ingozi yokungenisa amagciwane amasha emzimbeni.
Ama-probiotic ngokuvamile aphephile kumuntu ophilile ojwayelekile. KodwaKukhona ingozi encane kakhulu yokutheleleka ngama-probiotic kumuntu onesimiso somzimba esibuthakathaka, umuntu ogula kakhulu, noma umuntu olula ngemva kokuhlinzwa okukhulu. Le ngozi cishe ayikho ngemithi ye-postbiotic.
Izinzuzo ezingokoqobo
Kunezinye izinzuzo ze-postbiotics maqondana nokukhiqizwa nokusetshenziswa:
- Isikhathi sokuphila isikhathi eside.
- Kulula ukuyigcina (asikho isidingo sokuyibeka efrijini).
- Kulula ukuyithutha.
- Imelana nokushintsha kwezinga lokushisa.
Ungayithola kanjani imithi ye-postbiotic?
Kunezindlela ezimbili eziyinhloko zokuthola ama-probiotic: ngokudla kanye nangezithako zokudla. Kodwa kumelwe sikhumbule njalo ukuthi indlela engcono kakhulu nephephile ukuzithola ngokudla kwemvelo.
Ukushintsha ukudla kwakho
Uma upha amabhaktheriya amahle (ama-probiotic) asevele emathunjini akho, azokhiqiza ama-postbiotic owadingayo. Into engcono kakhulu ongayenza ukuwondla. Lokho kusho ukudla ukudla okune-fiber eningi.
Nazi ezinye zokudla ezicebile ngama-prebiotic, okusho ukuthi ziwukudla okuhle kwamagciwane akho amahle:
- Ugaliki
- U-anyanisi omkhulu
- Ama-leek
- I-asparagus
- Ubhanana (ikakhulukazi lawo aluhlaza kancane)
- Ukhula lwasolwandle
- Okusanhlamvu, imifino nezithelo
Okubalulekile: Uma ushintsha ukudla kwakho, engeza ukudla okusha kancane kancane. Ukudla ukudla okuningi okune-fiber ephezulu ngesikhathi esisodwa kungabangela ukuqunjelwa kanye negesi. Qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, ikakhulukazi uma unezinkinga zesisu.
Qaphela izithasiselo.
Kunezithako ze-postbiotic emakethe, kodwa njengoba lezi zisacwaningwa, akuwona umqondo omuhle ukuzinqumela wena ukuthi yini ekufanele. Kunezici eziningi ezithinta i-microbiome yomzimba wakho, okuhlanganisa izakhi zofuzo, ubudala, indawo ezungezile, kanye nemithi.
Ngakho-ke, uma ucabanga ukusebenzisa i-probiotic noma i-postbiotic supplement, qiniseka ukuthi uthintana nodokotela wakho kuqala. Uzoncoma efaneleke kakhulu ngokusekelwe esimweni sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- Ukulinganisela kwamagciwane “amahle” “namabi” (i-microbiome) emizimbeni yethu, ikakhulukazi emathunjini, kubalulekile empilweni.
- Ama-postbiotic ayimikhiqizo ewusizo yokugaya amagciwane "amahle" (ama-probiotic) kanye nokudla okune-fibrous (ama-prebiotic). Lawa akuzona izinto eziphilayo.
- Ama-postbiotic angase aphephe kakhulu kunama-probiotic kwabanye abantu (isib., labo abanezivikeli mzimba ezibuthakathaka).
- Indlela engcono kakhulu nemvelo yokuthola ama-postbiotics ukudla imifino, izithelo, kanye nokusanhlamvu okucebile nge-fiber.
- Ungalokothi uqale ukuthatha ama-probiotic noma izithasiselo ze-postbiotic ngaphandle kweseluleko sikadokotela. Khuluma nodokotela wakho kuqala.
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