Abincin Abincin Mafi Girma
Abincin gurasa ya dade da yawa a yawancin abincin gargajiya, amma yanzu yana jin dadin karuwa. Me ya sa? Domin cin abinci mai gurasa zai iya zama hanya mai ban al'ajabi don bunkasa lafiyar lafiyar tsarinka na narkewa da rigakafi. Abincin gurasa yana cike da maganin rigakafi , kuma akwai ƙwarewa game da amfanin waɗannan kwayoyin "abokantaka" don kiyaye lafiyar mafi kyau.
Suna iya sauti sosai a gare ku, amma kada a kashe ku. A nan za ku koyi game da abinci mai yisti kuma me ya sa ya kamata su kasance wani ɓangare na abincin ku.
Bayani
Abincin gurasa shine abincin da aka shirya a wata hanya domin kwayoyin da ke samuwa a ciki suna farawa. Fermentation, wanda aka fi sani da lacto-fermentation, shine wata hanyar sinadaran da kwayoyin cuta da sauran kwayoyin halittu suka rushe matakai da sukari a cikin abincin, wanda zai yiwu su sauƙaƙe don farawa, kuma ya haifar da samfurin da ya cika da kwayoyin taimakawa da kuma enzymes . Wannan tsari na furen abu ne mai mahimmanci na halitta, wanda ke nufin cewa abinci mai gurasa zai iya dogon lokaci.
Amfanin lafiya
Abincin gurasa, saboda suna cike da maganin lafiya da kuma enzymes, anyi tunanin su:
- Haɓaka narkewa
- Balance girar ruwa
- Taimako don yaki da magungunan ƙwayoyin cuta
- Samar da na gina jiki
- Boo tsarin tsarin rigakafi
Akwai abũbuwan amfãni ga cinyewar abinci mai ƙanshi, kamar yadda ya saba da ɗaukar kariyar probiotic :
- Kuna samun maganin kwayoyi a hanyoyi na al'ada .
- An tabbatar da ku don samun raunin rayuwa.
- Kuna samun ƙarin damuwa fiye da waɗanda aka ware a cikin dakin gwaje-gwaje.
- Kana samun matsala daban-daban, saboda haka inganta yanayin da kake badawa ga abin da yake bukata.
- Abincin da aka ƙayyade yana da muhimmanci fiye da yawancin kwayoyin halitta.
Matsayi a Yin Magana game da cututtukan cututtuka na digestive
Idan kuna da matsaloli masu narkewa, ciki har da IBS , wasu mutane sunyi imani cewa abinci mai gishiri zai zama babban abincin abincin da za su ci abinci: sun bunkasa tsari mai narkewa kuma suna da tasiri mai kyau a kan furen ruwa, saboda haka rage matakan da ke nuna damuwa. Bugu da ƙari, saboda sugars a cikin kayan lambu mai ƙanshi ko samfurori sun riga sun riga sunyi amfani da shi, cinye wadannan samfurori na iya haifar da ƙasa da gas da bloating.
Idan kuna biyan abincin FODMAPs mai low , za ku so ku duba shafin yanar gizo na Monash ko kuma shafin yanar gizon don ku koyi game da abun ciki na FODMAP na wasu kayan abinci.
A ƙarshe, an lura da cewa cin abinci mai yalwaci na iya rage haɗarin ƙwayar cutar kwayar cutar ta jiki (SIBO), yanayin da zai haifar da bayyanar IBS.
Ta Yaya Aka Ciyar da Abinci?
Yawancin abinci masu yawa sunyi ta hanyar ƙara al'adar kwayoyin halitta zuwa abinci. Saboda haka, ana yin yogurt da kefir ne a yayin da ake kara al'adu da madara, yayin da ake yin kombucha lokacin da aka kara al'adu zuwa shayi mai dadi.
Ana gina kayan lambu da aka girka ta hanyar shredding ko yankan kayan lambu a kananan ƙananan, wanda aka sanya su a cikin akwati mai iska da wasu ruwan gishiri.
Abincin da aka Nuna
Abincin da ya fi dacewa shine abin da kuke jin dadi! Akwai nau'o'in iri-iri don zaɓar daga:
Cultured Dairy Products
Ko da kun kasance mai laushi maras tabbas , za ku iya jin dadin kayan dabarar da aka yi da ƙwayoyin abinci kamar yadda kwayoyin dake cikin samfurori sun rushe lactose masu laifi.
- Cultured buttermilk
- Fermented gida cuku
- Kefir
- Yogurt
Non-Dairy Alternatives
Waɗannan samfurori sune wani zaɓi mai kyau idan ka yi zaton kana da hankali ga kayayyakin samfur:
- Coconut kefir
- Coconut yogurt
- Soy kefir
- Soy yogurt
Abincin Gurasa
Lura: Wasu abubuwan sha da ke ciki suna dauke da adadin barasa. Karanta alamu a hankali don ka san abinda kake sha.
- Kombucha
- Kvas
- Rejuvelac
Kayan kayan lambu
Ga wasu misalai na kayan lambu masu amfani da kayan lambu. Danna kowane haɗin don ganin yadda sauƙi ne don yin kansa!
- Ferrotsed karas
- Lacto-fermented Green wake
- Sauerkraut (ƙwayar wake)
- Fermented Radishes
- Natto (waken soya)
Kimchi
Kimchi wani abincin ne mai ƙanshi wanda ya kasance muhimmin ɓangare na cin abinci na Koriya na gargajiya. Kimchi ya ƙunshi nau'i na kayan lambu daban-daban da kayan yaji. Kabeji yawanci babban sashi, kamar yadda wasu kifi suke. Ga wasu girke-girke don yin kimchi:
- Kim Chee gida
- Baechu Kimchi
- Oi Sobaegi
Yadda za a hada da ku
Zaka iya zaɓar don yin nasu ko saya abinci mai gurasa daga ɗakunan da ke da kwarewa a cikin abincin na halitta. Tabbatar sayan samfurori da suke da ƙwarewa da marasa ƙarfi, kamar yadda tsarin fastarar ya kashe kwayoyin da kuke nema!
Yawancin lokaci, abinci mai ƙanshi yana cinyewa tare da abinci a matsayin abin haɗi. Lokacin daɗa abinci mai gurasa zuwa ga abincinka, fara sannu a hankali don ƙyale jikinka ya daidaita. Babu buƙatar rush - abincin gurasar za a iya adana a cikin firiji don watanni shida zuwa takwas.
Sources:
Galland, L. & Barrie, S. "Dysbiosis na Intestinal da kuma Sanadin Cututtuka" Aikin Gidajen Muhalli na Muhalli Yanar Gizo da aka Shigo da Agusta 24, 2013.
Mullins, G. & Swift, K. "A Tracture" Rodale 2011.