Tshuaj tua kab mob yog tshuaj cawm txoj sia rau cov kab mob. Lawv tua cov kab mob uas ua rau muaj kab mob thiab tiv thaiv kom tsis txhob kis tau, uas tuaj yeem yog qhov tseem ceeb, tshwj xeeb tshaj yog thaum mob hnyav. Hauv kab lus no, koj yuav kawm paub yuav ua li cas kho lub cev tom qab tshuaj tua kab mob thiab ntxiv dag zog rau lub cev.
Kev mob ntawm cov tshuaj tua kab mob
Qhov teeb meem ntawm cov tshuaj tua kab mob yog tias lawv tau dhau los siv thiab tau sau tshuaj txawm tias muaj kab mob kis. Tab sis cov tshuaj no tsis tua kab mob.
Tshuaj tua kab mob tsis yog tua cov kab mob phem xwb, lawv kuj tua cov kab mob zoo. Thaum raug tsim txom, lawv tuaj yeem cuam tshuam lub plab, uas tuaj yeem cuam tshuam rau ntau qhov chaw hauv lub neej, suav nrog kev tiv thaiv kab mob, kev noj qab haus huv, kev zom zaub mov, kev tshem tawm lub cev, thiab tuaj yeem ua rau mob ntxiv.
Howtshuaj tua kab mob cuam tshuam rau plab
Thaum cov tshuaj tua kab mob kho tau ib tus kab mob hauv qee qhov xwm txheej, lawv kuj hloov pauv thiab ua rau cov plab hnyuv microflora, txawm tias tom qab ib koob tshuaj.
Cov tshuaj no tsis yog tsuas yog tua cov kab mob xwb, lawv tseem tuaj yeem ua rau txo qis ntawm cov kab mob uas muaj txiaj ntsig zoo xws li Lactobacillus thiab Bifidobacterium. Qee zaum, lawv tuaj yeem nce Clostridium (ib hom kab mob phem uas nyob hauv plab).
Cov tshuaj tua kab mob feem ntau tuaj yeem ua rau muaj kev hloov mus sij hawm ntev ntawm cov kab mob hauv plab hnyuv. Qee zaum, cov hnyuv tuaj yeem rov qab los ntawm lawv tus kheej, yam tsis muaj kev pab. Tab sis qhov no yuav siv sij hawm qhov nruab nrab ntawm plaub lub lis piam tom qab ib koob tshuaj tua kab mob. Yog tias siv tshuaj tua kab mob ntau zaus, cov hnyuv yuav muaj kev hloov pauv mus tas li.
Cov tshuaj zoo sib xws tuaj yeem ua rau mitochondria - lub zog ntawm cov hlwb. Yog tsis muaj mitochondria noj qab nyob zoo, tag nrho lub cev tuaj yeem tsis muaj zog thiab poob zog.
Tshuaj tua kab mob siv thaum thawj ob peb xyoos ntawm lub neej muaj peev xwm tsim tau lub plab microbiome. Qhov no tuaj yeem ua rau muaj qhov tshwm sim ntau dua ntawm qhov hnyav nce thiab rog hauv cov menyuam yaus thiab cov neeg laus.
Kev mob tshwm sim ntawm cov tshuaj tua kab mob
Ntxiv rau cov cim tsis pom ntawm cov tshuaj tua kab mob, cov kev mob tshwm sim tuaj yeem pom tseeb dua, xws li raws plab, xeev siab, lossis ntuav. Qee tus neeg yuav muaj kev fab tshuaj rau qee hom tshuaj tua kab mob, xws li penicillin. Qhov no tshwm sim los ntawm qhov txhab ntawm qhov ncauj lossis khaus khaus uas yuav tshwm sim tom qab pib kho.
Txawm tias cov tshuaj tua kab mob yuav muaj qee yam txiaj ntsig kev noj qab haus huv, lawv cov kev mob tshwm sim muaj ntau yam sib txawv. Vim tias lawv rhuav tshem cov kab mob zoo thiab cov kab mob phem, lawv tuaj yeem ua rau muaj kev puas tsuaj mus ntev. Yog li ntawd, nws yog ib qho tseem ceeb heev uas yuav tsum paub yuav ua li cas thiaj li rov qab muaj qhov sib npaug hauv lub cev.
Txoj kev rau lub plab noj qab nyob zoo
Qee lub sij hawm tshuaj tua kab mob tsis tuaj yeem zam tau, 3 yam yuav tsum tau ua kom lub plab noj qab haus huv thiab txo qis qhov tsis zoo mus ntev.
- Ua raws cov lus qhia. Txawm hais tias koj yuav tsis zoo siab txog kev noj tshuaj tua kab mob, nws tseem ceeb heev kom tau txais kev kho mob tag nrho hauv thawj qhov chaw. Yog tias koj yuav tsum noj tshuaj, siv lawv kom zoo kom paub tseeb tias cov kab mob uas koj tab tom tawm tsam raug tua tiag tiag. Yog tias koj tso tseg ntxov, koj yuav tau noj lwm yam tshuaj tua kab mob.
- Noj cov tshuaj probiotics cais. Nws yog ib qho tsim nyog noj cov tshuaj uas kho lub cev - probiotics, thaum lub sijhawm tshuaj tua kab mob. Qhov zoo tshaj plaws, probiotics yuav tsum tau noj tsawg kawg peb teev tom qab siv tshuaj tua kab mob. Nco ntsoov tias muaj cov kev xav sib txawv txog cov hom twg yog qhov zoo tshaj plaws. Yog hais tias cov tshuaj broad-spectrum raug muab tshuaj, ces koob tshuaj probiotics ntau yog ib txoj hauv kev zoo los tiv thaiv cov hnyuv.
- Saib plab noj qab haus huv. Txawm tias koj poobQee cov kab mob muaj txiaj ntsig hauv kev kho mob, tswj lub plab noj qab haus huv thaum koj noj tshuaj tua kab mob, tuaj yeem txo lub sijhawm ntawm koj cov tsos mob tsis zoo.
- Noj cov vitamins. Tom qab siv tshuaj tua kab mob thiab kev kis kab mob yav dhau los, lub cev xav tau cov vitamins uas rov qab los rau lub cev. Lawv yuav pab txhawb kev tiv thaiv kab mob, ntxiv dag zog rau kev tiv thaiv.
YBifidobacteria thiab probiotics
Vim tias tshuaj tua kab mob tua cov kab mob zoo thiab phem, qhov tseem ceeb tshaj plaws yog ua kom lub plab muaj cov kab mob zoo. Txoj kev ceev tshaj plaws yog noj tshuaj nrog bifidobacteria. Xaiv cov khoom siv dav-spectrum yam tsis muaj tshuaj ntxiv. Rau thawj zaug recolonization, noj 2-3 tsiav tshuaj txhua hnub.
Muaj cov khoom noj muaj txiaj ntsig zoo. Lawv kuj tseem ceeb. Xaiv cov khoom noj fermented thiab fermented nrog cov kab lis kev cai nyob thiab nquag (xws li zaub qhwv, kombucha, thiab kimchi). Tsis txhob yogurt thiab kefir yog tias lawv muaj suab thaj - feem ntau cov lag luam ntau yam ntawm cov khoom no muaj 20 mus rau 30 grams qab zib rau ib qho kev pab, thiab cov nyiaj no tshem tawm cov txiaj ntsig ntawm cov kab mob probiotic.
Npaj He alth
Nws yog ib qho tseem ceeb uas yuav tsum tau ua haujlwm ntxiv ntawm kev kho lub plab thiab kho tom qab siv tshuaj tua kab mob. Noj cov pob txha nqaij, collagen, glutamine tuaj yeem pab xyuas kom meej tias cov kev ua haujlwm ntawm lub plab zom mov nyob twj ywm.
Muaj ntau yam zaub uas tseem ceeb xws li fiber ntau pab txoj hnyuvua haujlwm li qub. Tom qab siv tshuaj tua kab mob, qee qhov yuav ua rau raws plab.
Mitochondrial Txhawb nqa
Cov no yog lub zog ntawm cov hlwb thiab thaum peb lub zog hauv cov hlwb tsis ua haujlwm zoo, peb yuav tsis zoo. Cov hnyuv xav tau mitochondria kom rov ua haujlwm zoo. Thiab lawv kuj tseem xav tau los kho lub cev tiv thaiv kab mob, plab hnyuv thiab lwm yam kabmob hauv lub cev.
Cov khoom noj tseem ceeb rau kev ua haujlwm mitochondrial suav nrog:
Vitamin B.
Cov khoom noj no muaj nyob hauv cov khoom noj muaj txiaj ntsig uas muaj zaub, txiv hmab txiv ntoo, cov rog noj qab haus huv thiab cov protein.
Tiv thaiv kev loj hlob ntawm cov kab mob flora
Thaum noj tshuaj tua kab mob, qee tus neeg yuav muaj feem ntau kis kab mob los yog goiter. Lub cev xav tau cov kab mob zoo vim cov kab mob tuaj yeem sib kis tau sai. Cov tshuaj Probiotic tuaj yeem pab tiv thaiv cov poov xab loj hlob thiab rov ua kom zoo.
Ib yam tseem ceeb rau kev rov qab los sai yog txiav tawm cov suab thaj, cov hmoov nplej zoo, nplej thiab zaub mov ceev. Tag nrho cov no muaj cov khoom xyaw uas pab cov kab mob phem ntau zuj zus yam tsis pub noj cov kab mob uas muaj txiaj ntsig.
tiv thaiv daim siab
Yog tias koj noj tshuaj tua kab mob ntau zaus lossis ntau zaus ntau xyoo, nws tseem ceeb heev kom koj lub siab noj qab nyob zoo. Cov kev tshawb fawb tau pom tias cov tshuaj no -ib tsoom niam txiv kwv tij phooj ywg sawv daws.
Tab sis lub cev no yog qhov loj tshaj. Lub siab tsis yog tsuas yog ua kom tshem tawm cov co toxins, tab sis kuj ua rau kev puas tsuaj ntawm cov tshuaj hormones qub, tsim cov roj cholesterol, kev sib txuas ntawm vitamin D. Cov khoom no pab tsim cov kua txiv hmab txiv ntoo.
Yog tsis muaj lub siab, peb tsis muaj txoj sia nyob. Pib nrog kev noj zaub mov nplua nuj nyob rau hauv antioxidants thiab noj qab nyob zoo omega-3 fats. Cov zaub uas muaj cov sulfur ntau dua, xws li zaub paj, Brussels sprouts, zaub qhwv, thiab zaub qhwv, pab lub siab detox, tab sis kuj muaj cov as-ham uas tuaj yeem tiv thaiv nws thiab pab nws zoo.
Txawm tias koj yuav tsum noj cov tshuaj tua kab mob, koj tuaj yeem txo lawv cov kev mob tshwm sim thiab kev puas tsuaj. Nws yog txaus los tshawb txog yuav ua li cas kho lub cev hauv tsev. Koj tuaj yeem ua qhov no los ntawm kev siv txoj kev ua neej uas txhawb kev noj qab haus huv ntawm lub plab zom mov thiab ntxuav lub cev ntawm cov khoom tsis zoo thiab cov khoom siv. Cov yav tas muaj xws li refined qab zib thiab trans fats.
Nyob zoo rau cov hnyuv
Txhawm rau kho cov kab mob plab noj qab haus huv thiab kev zom zaub mov thaum lub sijhawm thiab tom qab siv tshuaj tua kab mob, koj tuaj yeem siv cov tshuaj pej xeem los kho lub cev:
- Probiotics yog cov khoom noj uas muaj cov kab mob uas muaj txiaj ntsig zoo xws li yogurt, kombucha lossis ib txwm fermented pickles, sauerkraut lossis kimchi. Noj cov tshuaj probiotics thaum lub sij hawm thiab tom qab kho tshuaj tua kab mob. Saccharomyces boulardii yog cov poov xab muaj txiaj ntsig uas tuaj yeem pab nrog kev rov zoo.
- Nws yog ib qho tseem ceeb heev uas yuav tsum noj cov vitamins uas rov qab los rau lub cev. Txhua yam vitamin complex yuav ua. Tau kawg, yog tias tsis muaj kev fab tshuaj.
- pob txha broth yog lwm yam khoom noj tseem ceeb siv los kho koj lub plab.
- Tsis txhob noj cov khoom txias thiab nyoos. Muab qhov nyiam rau cov tais diav uas yooj yim zom tau yooj yim, xws li kua zaub thiab tais diav ntawm boiled mov, nqaij thiab zaub.
- Prebiotics - noj thaum lub sijhawm thiab tom qab noj tshuaj tua kab mob. Muaj ntau cov fiber ntau soluble muaj nyob rau hauv cov khoom noj xws li txiv hmab txiv ntoo peeled thiab tubers. Qhov no tsim ib qho chaw yug me nyuam rau cov kab mob uas muaj txiaj ntsig. Soluble fiber, pom muaj nyob rau hauv cov khoom noj xws li cov nplej, taum, thiab zaub indigestible, yuav tsum tau zam vim nws yuav ua rau mob plab hnyuv.
- Ginger - haus tshuaj yej nrog cov khoom no. Nws yog txaus kom ntxiv tshiab slices rau boiling dej, zib mu thiab txiv qaub. Daim ntawv qhia no yuav pab txhim kho thiab ua kom cov txheej txheem digestive.
tiv thaiv kab mob
Yuav ua li cas rov qab lub cev thiab tiv thaiv lub cev? Txoj hauv kev ua kom lub cev tsis kam:
- Nqa roj ntses. Cov roj omega-3 hauv cov khoom no txo qhov mob, thiab nws kuj muaj cov vitamins D thiab A. Raw ntses roj pab txhawb kev tiv thaiv kab mob.
- Vitamin D. Kev raug tshav ntuj ntawm koj cov tawv nqaij tsis tu ncua (tsis muaj tshuaj pleev thaiv hnub) yog qhov zoo tshaj plaws kom tau txais qhov tseem ceebimmunomodulatory cov nqaij mos khoom noj khoom haus.
- Ua kom koj cov tshuaj tiv thaiv antioxidant los ntawm kev noj cov txiv hmab txiv ntoo thiab zaub tshiab txhua hnub. Vitamin C pab txhawb kev tiv thaiv kab mob sib kis.
cov kws kho mob
Yuav ua li cas rov qab lub cev tom qab tshuaj tua kab mob? Raws li cov kws kho mob cov lus qhia, ib theem tseem ceeb tom qab noj tshuaj tua kab mob yog ua raws li kev haus dej haus cawv thiab khoom noj khoom haus kom zoo. Ib feem ntawm txoj kev kho yog kev noj zaub mov kom zoo, uas yog qhov tsim nyog rau kev kho sai thiab zoo. Cov khoom fermented mis nyuj yuav tsum muaj nyob rau hauv cov ntawv qhia txhua hnub. Lawv yuav txhim kho txoj hnyuv motility, txhawb nws nrog lacto- thiab bifidobacteria.
Nws yog ib qho tseem ceeb kom paub yuav ua li cas rov qab muaj zog hauv lub cev tom qab kis kab mob. Nws yog qhov zoo kom haus cov kua mis nyeem qaub thaum hmo ntuj kom muaj cov hnyuv nrog cov kab mob uas muaj txiaj ntsig thiab tsis txhob xeev siab tom qab noj tshuaj tua kab mob. Noj cov zaub mov uas muaj fiber ntau. Lawv muaj dill, parsley, carrots, zaub qhwv, apricots, beets, lettuce.
txiv hmab txiv ntoo thiab zaub tshiab yog qhov zoo rau kev kis kab mob: dos, qej, txiv apples, txiv tsawb. Txhawm rau kom rov muaj zog sai sai tom qab muaj mob, koj xav tau cov protein. Nws cov ntsiab lus siab hauv cov ntses (halibut, cod, hake).
Txhawb koj lub cev tiv thaiv kab mob ua raws li cov ntsiab lus hais saum toj no. Tsis tas li ntawd, Suav tshuaj ntsuab tuaj yeem ua tau zoo heev hauv kev tawm tsam ntau yam kab mob thiab kab mob.
Cia peb xav txog yuav ua li cas rov qab lub cev metabolism tom qab siv tshuaj tua kab mob:
- Nkauj. Nws pab koj lub cev so thiab ua kom koj cov metabolism. Koj lub cev tseem hlawv calories thaum koj tsaug zog, yog li koj yuav tsum tau pw 7-8 teev.
- Lub sijhawm tsis tu ncua. Noj tib lub sijhawm, sawv tib lub sijhawm.
- Lub cev ua haujlwm. Yuav ua li cas koj sai sai kho lub cev? Taug kev, jogging, lossis lwm yam kev tawm dag zog uas txawv ntawm koj li niaj hnub ua.
- txwv koj cov piam thaj kom tsawg. Hloov cov khoom qab zib tsis zoo nrog txiv hmab txiv ntoo tshiab.
- Tshem tawm cov rog rog ntawm koj cov zaub mov. Cov tshuaj no feem ntau yog siv los ua noj. Donuts, brownies, ncuav mog qab zib - cov kev txhaum no delicacies nyiam nyob rau hauv peb lub cev.
- Npau dej koj haus. Dej yuav tsum yog koj cov dej haus tseem ceeb txhua hnub. Txhua theem ntawm lub cev qhuav dej cuam tshuam rau qhov sib npaug ntawm lub cev.
- Sunbathe. Cov kws kho mob tau pom tias cov neeg siv sijhawm ntau dua sab nraum phab ntsa hnyav dua thiab muaj kev noj qab haus huv tag nrho. Da dej tsawg kawg ib teev hauv ib hnub (thaum lub sij hawm nyab xeeb).
