I-Gut Feeling: Kungani i-Sauerkraut Iwukudla Okuphezulu Kwempilo Yakho Yokugaya

Ukubuyekezwa kwango-2021 kutholwe ukuthi ukudla okuvutshelwe njenge-sauerkraut kukhulisa ukuhlukahluka kwamagciwane amathumbu. Ama-probiotics nemisoco yayo ihambisana nokuhlakanipha kwasendulo nempilo yanamuhla. Lokhu kudla kwemvelo kuhlanganisa ndawonye izinzuzo ezisekelwa isiko kanye nesayensi.

Okuthathwayo Okubalulekile

• I-Sauerkraut iklabishi elivutshiwe elineminyaka engaphezu kuka-2,000 lisetshenziswa.
• Ama-probiotics awo athuthukisa impilo yamathumbu kanye nokuhlukahluka kwamagciwane.
• Ucwaningo luxhumanisa nokuvuvukala okuphansi kanye nokunciphisa ingozi yomdlavuza okungenzeka.
• Ikhalori ephansi futhi inomsoco, enamavithamini afana ne-vitamin C ne-fiber.
• Isekelwa isiko nesayensi njengokudla kwemvelo kwempilo enhle.

Iyini i-Sauerkraut futhi Yenziwa Kanjani?

I-Sauerkraut iwukudla okubilile okwenziwa ngeklabishi elicutshiwe. Eminyakeni eyizi-2 000 edlule, kwakuyindlela yokugcina imifino isentsha futhi iphephile ukuba idliwe ngaphambi kokuba kube khona iziqandisi.

Ukwenza i-sauerkraut, uqala ngokuhlikihla iklabishi bese uyixuba nosawoti. Amagciwane e-lactic acid emaqabunga eklabishi adla ushukela, enze i-lactic acid. Le acid isiza ukulondoloza iklabishi futhi ikhulise amagciwane amahle. I-sauerkraut eyenziwe ekhaya igcina lawa magciwane aphilayo, ngokungafani nezinguqulo ezithengwe esitolo.

• Hlehlisa iklabishi kancane ukuze ukhiphe amajusi alo emvelo.
• Hlanganisa nosawoti ukukhipha umswakama, udale i-brine.
• Pakisha embizeni ehlanzekile, ucindezela kuze kube yilapho iklabishi icwiliswa ngaphansi koketshezi ukuvimbela isikhunta.
• Mboza ngeqabunga leklabishi noma isembozo, bese uvumela ukuthi ubilise ekamelweni lokushisa amasonto angu-1-4.
• Uma usulungile, faka efrijini ukuze ubambezele ukuvutshelwa futhi wandise impilo yeshalofu.

Ukuvutshelwa kwendabuko kusebenzisa amagciwane emvelo, kuyilapho izindlela zesimanje zisebenzisa izindawo ezilawulwayo. I-sauerkraut eyenziwe ekhaya ihlala izinyanga uma igcinwe kahle. Akulona nje iklabishi eligciniwe kodwa ukudla okugcwele ama-probiotics nezakhamzimba, ngenxa yokuvutshelwa.

Iphrofayili Yomsoco we-Sauerkraut

I-Sauerkraut yaziwa njengokudla okunekhalori ephansi enezinzuzo ezinkulu zokudla okunomsoco. Inkomishi eyodwa (142g) inama-calories angu-27 kuphela kodwa ipakisha amavithamini namaminerali abalulekile. Nakhu ukuthi kungani ikhethekile:

• I-Vitamin C: 17.9mg (20% DV) ithuthukisa ukungatheleleki futhi isiza ukulungisa izicubu.
• I-Vitamin K: 19.6mcg (16% DV) iqinisa amathambo futhi isiza ukujiya kwegazi.
• Ifayibha: 4 amagremu inkomishi ngayinye, isiza ekugayeni ukudla okunempilo.
• I-iron, i-manganese, ne-potassium ithuthukisa amandla nokusebenza kwe-metabolic.

Ukuvutshelwa kwenza imisoco efana ne-iron ne-zinc imunce kalula kuneklabishi eluhlaza. Khetha i-sauerkraut eluhlaza noma eyenziwe ekhaya ukuze ugcine uvithamini C amaningi nama-probiotics. I-sauerkraut ekheniwe ingase ilahlekelwe imisoco ethile ngesikhathi icutshungulwa.

Okuqukethwe kwayo kwe-vitamin K kuhle kakhulu empilweni yenhliziyo kanye nebhalansi ye-calcium. Lokhu kudla kwe-tangy kukhombisa ukuthi ungathola umsoco omningi ngaphandle kokudla ama-calories amaningi.

Ama-Probiotics: Ubuhle Obuphilayo e-Sauerkraut

I-Sauerkraut ingaphezu kwesidlo saseceleni esimnandi. Kungumthombo onamandla wezinhlobo eziphilayo zama-probiotic. Lawa mabhaktheriya anenzuzo, njengeLactobacillus, asiza ukugcina amathumbu akho enempilo. Balinganisela i-microbiome emgudwini wakho wokugaya.

Ngokungafani nezithako eziningi, i-sauerkraut ngokwemvelo inezinhlobo ze-probiotic ezifika kwezingama-28. Lokhu kudala ibutho elihlukahlukene lamagciwane. Basebenza ndawonye ukuze basekele impilo yakho.

Amagciwane abalulekile anenzuzo ku-sauerkraut afaka iLactobacillus plantarum neLactobacillus brevis. Lezi zinhlobo zisiza ukudiliza ukudla futhi zikhiqize amavithamini. Ziphinde zikhiphe amagciwane ayingozi futhi ziqinise amasosha akho omzimba.

• Isekela impilo yamathumbu ngokwandisa amagciwane anenzuzo
• Ithuthukisa ukumuncwa kwezakhi ngama-enzyme emvelo
• Ingase yehlise ukuqunjelwa futhi isekele ukugaya okuvamile

I-sauerkraut evutshelwe ngokwemvelo iletha ama-probiotics ngendlela eyingqayizivele. I-matrix yokudla ivikela amagciwane ngesikhathi sokugaya. Lokhu kuqinisekisa ukuthi abaningi bafinyelela emathunjini akho bephila.

Ama-probiotics ezentengiselwano avame ukuba nohlobo olulodwa noma ezimbili. Kodwa izinhlobonhlobo ze-sauerkraut zinikeza izinzuzo ezibanzi. I-fiber yayo iphinde isebenze njenge-prebiotic, isondla izitshalo zamathumbu ezikhona ukuze zikhule.

Khetha izinketho ezingagcotshiwe ukuze ulondoloze amasiko aphilayo. Ukunikezwa kwenkomishi engu-¼ nsuku zonke kungaba negalelo ku-ecosystem enempilo yamathumbu. Lokhu kuvula indlela yempilo engcono ngokuphelele.

Izinzuzo Zezempilo Zokugaya Ukudla Okujwayelekile Kwe-Sauerkraut

Ithumbu lakho liyikhaya lama-microorganisms angaphezu kwama-38 trillion asizayo ngokugaya. Ama-probiotics e-Sauerkraut asekela lesi simiso sezinto eziphilayo, evikela ubuthi nama-bacteria ayingozi. I-sauerkraut engaxutshiwe inezinhlobo ezibukhoma eziqinisa umgoqo wakho wamathumbu, ezinciphisa ingozi yokuvuvukala kwamathumbu kanye ne-leaky gut syndrome.

Ukunikezwa okukodwa kwe-sauerkraut kukunika amagremu angu-2 wefayibha. Le fibre isebenza njenge-prebiotic, isondla amagciwane amahle. Kuyasiza futhi ekuqunjweni futhi kugcina ukuphuma kwesisu njalo. Ucwaningo lukhombisa ukuthi ama-probiotics angasiza ngezimpawu ze-IBS ezifana nokuqunjelwa nokungajwayelekile, kodwa ucwaningo olwengeziwe luyadingeka. Ama-enzyme e-Sauerkraut nawo asiza ukudiliza ukudla, okwenza ukugaya kube lula.

• Ukukhululwa kwe-IBS: Izinhlobo ze-Probiotic ezifana ne-Lactobacillus zinganciphisa ukuvuvukala okuhlobene nezimpawu ze-IBS.
• Imiphumela elwa nokuvuvukala: Ukuvutshelwa kudala ama-asidi aphilayo athobisa ukuvuvukala kwamathumbu.
• I-detox yemvelo: I-gut flora ekhuliswa yi-sauerkraut isiza ukuqeda ubuthi, inciphisa ukucindezeleka kokugaya.

Ukwesekwa Kwesistimu Yokuzivikela Kumzimba Okuvela Ku-Fermented Foods

Amathumbu akho ayikhaya lamaseli akho omzimba afinyelela ku-70%. Ama-probiotics e-Sauerkraut asiza ukugcina amathumbu akho enempilo. Lokhu kuqinisa amasosha akho omzimba. Amagciwane amahle aku-sauerkraut aqeqesha amangqamuzana omzimba wakho ukuze alwe nezinsongo.

Ama-Antioxidants afana ne-vitamin C ku-sauerkraut avikela amangqamuzana akho omzimba ekulimazeni. Ukuvutshelwa kwenza amaminerali afana ne-iron ne-zinc amunce kalula. Lezi zakhi zisiza ukugcina amasosha akho omzimba eqinile.

• Izinhlanganisela ezilwa nokuvuvukala ku-sauerkraut zinciphisa ukuvuvukala okungapheli, okuyimbangela eyaziwayo yokuzivikela okubuthakathaka.
• Ucwaningo lukhombisa ukudla okuvutshelwe kungehlisa izimpawu zokuvuvuka ezifana nama-cytokines, aphazamisa ibhalansi yamasosha omzimba.
• Ukusetshenziswa okungokomlando kwamatilosi ukuvimbela i-scurvy kugqamisa indima yawo ekuvimbeleni amakhaza ngovithamini C nokwesekwa kwama-probiotic.

Ucwaningo lwakamuva luphakamisa ukuthi ukudla i-sauerkraut njalo kungehlisa ingozi yokugula. Imiphumela yayo yokulwa nokuvuvukala ifana neyokunye ukudla okulwa nokuvuvukala. Lokhu kwenza iklabishi elibilile libe yindlela engokwemvelo yokuqinisa ukuzivikela kwakho ezifweni.

I-Sauerkraut Yezempilo Yenhliziyo kanye Nokulawulwa Kwe-Cholesterol

I-Sauerkraut inhle enhliziyweni yakho. Ine-fiber nama-probiotics. Inkomishi ngayinye inamagremu angu-4 efayibha, esiza ukususa i-cholesterol. Lokhu kunganciphisa amazinga akho e-cholesterol.

Ama-probiotics aku-sauerkraut angasiza futhi ukwehlisa umfutho wegazi. Basebenza ngokuthinta ama-enzyme emithanjeni yegazi.

I-Vitamin K2 ku-sauerkraut nayo ibalulekile. Itholakala kuma-micrograms angu-19 indebe ngayinye. I-Vitamin K2 isiza ukugcina i-calcium emithanjeni, engavimbela isifo senhliziyo.

Ucwaningo lwaseStanford lubonise ukudla ukudla okuvutshelwe njenge-sauerkraut kuyazuzisa. Abahlanganyeli babone:

• I-10% ye-LDL ephansi (i-cholesterol embi)
• I-HDL ephezulu (i-cholesterol enhle)
• Yehliswe umfutho wegazi we-systolic ngamaphuzu angu-8

Kodwa, i-sauerkraut ino-939 mg we-sodium inkomishi ngayinye. Lokhu kungase kube ukukhathazeka ekulawuleni umfutho wegazi. Ukuwudla ngokulinganisela kubalulekile. Ngale ndlela, ungajabulela izinzuzo zayo ngaphandle kwe-sodium eningi.

I-Sauerkraut nayo inovithamini C kanye ne-fiber, elwa nokuvuvukala. Lokhu kuhle enhliziyweni yakho. Ukwengeza i-sauerkraut ekudleni kwakho kungasiza ekugcineni umfutho wegazi wakho ulawule. Kuyindlela emnandi yokuvikela isifo senhliziyo ngaphandle kokulahlekelwa ukudla okunomsoco.

Ukulawulwa Kwesisindo kanye Nezinzuzo Ze-Metabolic

I-Sauerkraut ilungele labo abazama ukwehlisa isisindo ngoba inamakhalori aphansi futhi ine-fiber ephezulu. Inkomishi ngayinye inama-calories angu-27 kuphela kodwa ipakisha ngaphezu kwamagremu angu-4 efayibha, okungamaphesenti angu-13 alokho okudingayo nsuku zonke. Lokhu kukusiza uzizwe ugcwele isikhathi eside futhi kugcina ushukela wakho ulinganisiwe.

Ucwaningo lubonisa ukuthi ukudla ukudla okune-fiber ephezulu, njenge-sauerkraut, kungakusiza ulahlekelwe isisindo ngaphandle kwezidlo eziqinile. Kuyisinqumo esihlakaniphile kunoma ubani ofuna ukuphatha isisindo sakhe.

Ama-probiotics ku-sauerkraut angase futhi athuthukise imetabolism yakho. Lawa mabhaktheriya amahle athinta indlela umzimba wakho othatha ngayo izakhi futhi ugcine amafutha. Ucwaningo lwezilwane luphakamisa ukuthi ama-probiotics anganciphisa ukumuncwa kwamafutha futhi athuthukise impilo ye-metabolic.

Ngenkathi izifundo zabantu zisaqhubeka, imiphumela yakuqala iyathembisa. Bakhombisa ukuthi lawa mabhaktheriya anenzuzo angasiza ukugcina amathumbu akho enempilo, okubalulekile ekulawuleni isisindo.

I-fiber ku-sauerkraut nayo isiza ukulawula amazinga kashukela egazini. Ivimbela ama-spikes angazelelwe namaconsi angaholela ekudleni ngokweqile. Ucwaningo lwango-2015 lwathola ukuthi ukudla i-30g ye-fiber nsuku zonke kungasiza ekunciphiseni isisindo, ngisho nangaphandle kwezinguquko zokudla.

Ukunambitheka okumuncu kwe-sauerkraut kanye nokuthungwa okuqinile kunganqanda izifiso. Ukuyengeza kumasaladi, amasemishi, noma njengengxenye kungathuthukisa ukudla kwakho. Khumbula nje ukukhetha izinhlobo ezine-sodium ephansi ukuze ugweme usawoti omningi.

Ukuxuba i-sauerkraut nezinhlamvu eziphelele noma amaprotheni kungenza ukudla kwakho kwanelise. Akusona isixazululo esiwumlingo, kodwa iyisengezo esibalulekile kunoma yikuphi ukudla okuqaphela isisindo.

Izakhiwo Ezilwa Nokuvuvukala ze-Sauerkraut

I-Sauerkraut inezakhi ezikhethekile kanye nenqubo yokuvutshelwa elwa nokuvuvukala. Ama-antioxidants eklabishi aba namandla ngesikhathi sokuvutshelwa. Lokhu kwenza ama-compounds alwa nokuvuvukala okungapheli.

Lezi zinhlanganisela zivula ama-glucosinolate, aguquke abe ama-isothiocyanates. Lawa ama-fighters aqinile ngokumelene nokuvuvukala nama-radicals mahhala.

I-Indole-3-carbinol ku-sauerkraut ivimba ama-enzyme ayingozi abangela ukuvuvukala. Ucwaningo lwango-2022 lwathola ukuthi inamandla aphezulu e-antioxidant. La mandla alwa nengcindezi ye-oxidative.

Lokhu kwenza i-sauerkraut ibe yinhle ekudleni okulwa nokuvuvukala.

Ukudla okuvamile kwe-sauerkraut kungehlisa izimpawu zokuvuvukala njenge-C-reactive protein. Ucwaningo lukhombisa ukuthi iyasiza nge-arthritis kanye nezinkinga zokugaya ukudla. I-vitamin C yayo kanye ne-fiber nakho kuthuthukisa impilo yokuzivikela kanye nesisu, kunciphisa ukuvuvukala.

• Ama-Glucosinolate aguqulwa abe ama-isothiocyanate ngesikhathi sokuvutshelwa.
• I-Indole-3-carbinol isiza ibhalansi ye-hormone nokunciphisa ukuvuvukala.
• Ama-Antioxidants afana ne-vitamin C anciphisa ama-radicals mahhala.

Ukudla i-sauerkraut nokunye ukudla okulwa nokuvuvukala kuthuthukisa impilo. Inani elincane nsuku zonke lihle ngaphandle kwe-sodium eningi. Ngaso sonke isikhathi khetha i-sauerkraut engagcotshiwe ukuze uthole ama-probiotics angcono kakhulu.

Impilo Yobuchopho Nokuthuthukisa Imizwa

Ucwaningo lubonisa ukuthi ama-probiotics e-sauerkraut asiza impilo yengqondo ngokusebenzisa i-gut-brain axis. Lokhu kuxhumana phakathi kokugaya nobuchopho kuthinta imizwa, inkumbulo, nemizwelo. Ukudla ukudla okuvutshelwe njenge-sauerkraut kungase kulinganise amakhemikhali obuchopho ahlobene nempilo yengqondo.

Iningi le-serotonin yethu, esiza ukulawula isimo sengqondo, yenziwa emathunjini. Ama-probiotics ku-sauerkraut asekela amathumbu anempilo. Lokhu kungasiza ubuchopho futhi kunciphise ukudangala nokukhathazeka ngokugcina i-gut microbiome ibhalansile.

• Ucwaningo lukhombisa ukuthi izinhlobo ze-Lactobacillus ku-sauerkraut zandisa ukutholakala kwe-serotonin, zisekela ukuqina kwengcindezi, kanye ne-cortisol ephansi.
• Ukuhlolwa kwamaviki angu-3 nge-Lactobacillus casei kubonise ukuthuthuka kwemizwa kubahlanganyeli abanezimpawu zokucindezeleka okuncane.
• I-Bifidobacterium lactis iye yaxhunyaniswa ne-glucose metabolism engcono, isize ukusetshenziswa kwamandla obuchopho nokucaca kwengqondo.

Ucwaningo lwakuqala luyakhuthaza, kodwa ucwaningo oluningi lumayelana nezilwane. Izivivinyo zabantu zimbalwa kodwa ziphakamisa ukuthi ama-probiotics anganciphisa ukukhathazeka ngo-30-40% kwezinye izimo. Ukudla okufana ne-sauerkraut kunikeza ama-prebiotics nama-probiotics ondla amagciwane amathumbu amahle. Lokhu kungase kunciphise ukuvuvukala okuhlobene nezinkinga zempilo yengqondo.

Ochwepheshe bathi ukudla i-sauerkraut ngokudla okunomsoco kungathuthukisa impilo yengqondo. Akulona ikhambi kodwa kuyindlela engokwemvelo yokweseka ukusebenza kobuchopho nempilo engokomzwelo. Khuluma njalo nabahlinzeki bezempilo ngezinkinga ezibucayi zempilo yengqondo.

Ungayifaka kanjani i-sauerkraut ekudleni kwakho kwansuku zonke

Ukuthola izindlela ezintsha zokusebenzisa i-sauerkraut kwenza kube lula ukungeza ekudleni kwakho. Ukunambitheka kwayo okubabayo kuletha ukukhahlela kwe-probiotic kunoma yikuphi ukudla. Ungathola indawo yakho ekhishini lakho, noma ngabe ukudla kwasekuseni, kwasemini, noma kwakusihlwa.

• Yengeze kumasemishi noma ama-wraps ukuze uthole i-twist crunchy.
• Hlanganisa namazambane agayiwe ukuze uthole isidlo esimnandi.
• Ithosi ye-avocado ephezulu noma amaqanda aphehliwe ukuze kuthuthukiswe i-probiotic.
• Faka i-tuna noma isaladi yenkukhu ukuze uthole ukunambitheka okwengeziwe.
• Sebenzisa njenge-pizza topping noma ukugcwalisa i-taco ukuze uthole ukujula okumnandi.

Ukuze usetshenziswe nsuku zonke, hlose izipuni eziyi-1-2 ngosuku. Khipha amanzi ukuze ugweme ukudangala, futhi ugweme ukuwushisa ukuze ulondoloze ama-probiotics. Yenza ubuciko ngemibono yokudla efana nokuhlanganisa i-sauerkraut ibe amadiphu, uyengeze ezitsheni zokusanhlamvu, noma ngisho nokuyisonga ube yinhlama yekhekhe likashokoledi ukuze uthole umswakama omangalisayo.

Ibhanqe namaphrotheni afana nenhlanzi eyosiwe noma i-tofu ukuze uthole ukudla okunomsoco. Kuzame ngesobho, amasaladi, noma njengokudla okulula okuxutshwe namantongomane nezithelo ezomisiwe. Ukuhlola le mibono kuguqula i-sauerkraut ibe yisisekelo sasekhishini esithuthukisa kokubili ukunambitheka nokudla.

Ukwenza I-Sauerkraut Yasekhaya: Isinyathelo Ngesinyathelo Umhlahlandlela

Ulungele ukwenza i-sauerkraut yakho ye-DIY? Landela lezi zinyathelo ezilula ukuze udale ama-probiotics enziwe ekhaya. Uzodinga iklabishi, usawoti kanye nembiza ehlanzekile.

Izithako Namathuluzi

• 5 lbs iklabishi eliluhlaza okotshani (okungu-32:1 isilinganiso seklabishi nosawoti)
• 1.5 tbsp usawoti we-kosher ongena-iodized
• Okuzikhethela: imbewu ye-caraway, i-garlic, noma izinongo
• Imbiza yengilazi enomlomo obanzi, ipuleti, isisindo (njengembiza encane), indwangu

1. Hlehlisa iklabishi kahle. Hlanganisa nosawoti kanye nezinongo ozikhethela. I-Massage imizuzu engu-5-10 kuze kube yilapho kuvela amajusi.
2. Pakisha ingxube uyiqinise embizeni, uqinisekise ukuthi iklabishi lihlala licwile ngaphansi koketshezi. Sebenzisa imbiza encane njengesisindo.
3. Mboza imbiza ngendwangu ehlanzekile, uyivikele ngebhande lenjoloba. Gcina endaweni emnyama ku-65-75°F (18-24°C).
4. Hlola nsuku zonke. Gcoba noma yikuphi udoti omhlophe (okuvamile ngesikhathi sokuvutshelwa kweklabishi). Nambitha emva kwezinsuku ezi-3; ukubilisa kuze kufike ezinsukwini eziyi-10 ukuze uthole i-tartness oyifunayo.
5. Uma usuqedile, faka esiqandisini esitsheni esivaliwe izinyanga ezingu-2+.

• Sebenzisa njalo iklabishi eliphilayo ukuze ugweme ama-chemical inhibitors.
• Gcina izitsha zingcolile ukuze uvimbele ukungcola.
• Lungisa isikhathi sokuvutshelwa ngokusekelwe kuzinga lokushisa—ukubanda kunciphisa inqubo.

Zama ukungeza i-ginger, ama-beet, noma amajikijolo omjunipha kuma-probiotics akho enziwe ekhaya. Ngemizuzu engu-20 nje yokulungiselela, jabulela i-kraut emnandi, enomsoco ezinsukwini ezingu-7-10. Ukuvutshelwa okujabulisayo!

Imithelela Engenzeka Engase Eceleni Nokucatshangelwa

I-Sauerkraut inezinzuzo eziningi, kodwa kunezinto okufanele ucabange ngazo. Inesodium eningi, okudingeka uyiqaphele. Isodium eningi ingaba yimbi enhliziyweni noma ezinso, ngakho qaphela uma unomfutho wegazi ophezulu.

Bheka i-sauerkraut ene-sodium ephansi noma uyihlanza kahle ukuze unciphise usawoti. Lokhu kungakusiza ukuba ujabulele ngaphandle kokukhathazeka nge-sodium.

Abantu abanokungabekezelelani kwe-histamine bangase bangenzi kahle nge-sauerkraut. Kungabangela ubuhlungu bekhanda noma isikhumba esilumayo. Uma uthatha ukusebenzisana kwemithi efana ne-MAOIs, gwema i-sauerkraut ngenxa ye-tyramine. Hlala ukhuluma nodokotela ngaphambi kokwengeza i-sauerkraut ekudleni kwakho.

Uma uqala ukudla i-sauerkraut, ungase uzwe izinkinga ezithile zokugaya ukudla. Qala ngenani elincane, njengenkomishi yesine. Lokhu kusiza umzimba wakho ukujwayela. Ukweqile kungabangela igesi, ukuqunjelwa, noma ngisho nesifo sohudo.

• Gada ukuthathwa kwe-sodium ukuze ugweme ukweqa imikhawulo yansuku zonke
• Gwema uma uthatha ama-antidepressants e-MAOI noma unokuzwela kwe-histamine
• Qala ngezingxenye ezincane ukuze wenze lula ukulungiswa kokugaya
• Xhumana nomhlinzeki wezempilo uma ethambekele ezinkingeni zezinso noma izinselele zokuzivikela komzimba

Abesifazane abakhulelwe kanye nezingane ezincane kufanele baqaphele ngokudla okuvutshiwe. Kodwa abantu abadala abaningi bangaba ne-sauerkraut ngamanani amancane. Njalo khetha i-sauerkraut yekhwalithi ephezulu futhi ubuke osayizi bezingxenye zakho ukuze ujabulele izinzuzo zayo ngokuphephile.

Isiphetho: Ukwamukela I-Sauerkraut Njengengxenye Yendlela Yokuphila Enempilo

I-Sauerkraut iyibhuloho phakathi kwamasiko amadala nokudla okusha. Igcwele ama-probiotics athuthukisa impilo yamathumbu kanye nokuzivikela komzimba. Ibuye ibe namavithamini K no-C, i-fiber, nama-antioxidants empilo engcono.

Qala ngenani elincane, njengesipuni ngosuku. Khetha izimbiza ezingagcotshiwe zamasiko aphilayo noma uzenzele owakho ukulawula usawoti. I-Sauerkraut inhle ngenyama, okusanhlamvu, noma amasaladi, yengeza ukunambitheka okubabayo ekudleni.

Kungaphezu nje kokudla; kuyingxenye ebalulekile yendlela yokuphila yama-probiotic. Ukusebenzisa njalo kusiza ekugayeni ukudla kanye nokumunca izakhi. Kuyilungele futhi inhliziyo yakho futhi kungase kuthuthukise isimo sengqondo namandla.

Ukwengeza i-sauerkraut ekudleni kwakho kuyisinyathelo esincane esiholela empilweni engcono. Ukunambitheka kwayo okuyingqayizivele kanye nezinzuzo zezempilo kukwenza kube ukukhetha okuhle. Ungenza ukudla okunempilo kube umkhuba, imbiza eyodwa ngesikhathi.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi mayelana nezakhiwo ezinomsoco zento eyodwa noma ngaphezulu yokudla noma izithasiselo. Izakhiwo ezinjalo zingahlukahluka emhlabeni wonke kuye ngokuthi inkathi yokuvuna, izimo zenhlabathi, izimo zenhlalakahle yezilwane, ezinye izimo zasendaweni, njll. Njalo qiniseka ukuthi uhlola imithombo yangakini ukuze uthole ulwazi oluqondile nolwakamuva oluhlobene nendawo yangakini. Amazwe amaningi anemihlahlandlela esemthethweni yezokudla okufanele ize kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Hlala uthintana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho noma uma unokuthile okukukhathazayo okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.