If you want to promote health by supplementing probiotics, you must "specific bacteria", "keep active", "have enough bacteria" and "take it continuously". Moreover, different probiotic varieties, the number of viable bacteria, dosage forms, preservation methods and administration methods will also have an impact on their effects.
1, yogurt, cheese and other milk or dairy products
Yogurt:
Most yogurt or yogurt products generally only contain Lactobacillus bulgaricus and Streptococcus thermophilus, and do not contain active probiotics, or the added probiotics are inactivated. Probiotics added to yogurt can include Lactobacillus acidophilus, Bifidobacterium lactis, Lactobacillus casei, Lactobacillus reuteri and other strains. Yogurt is not the best supplementary source of probiotics, but it has a series of beneficial metabolites such as vitamins and enzymes, and is rich in protein and calcium, which is also very edible.
Some cheeses made by fermentation method contain active probiotics, such as Lactobacillus plantarum, Bifidobacterium and Propionibacterium. Generally, the longer the fermentation time, the more beneficial probiotic metabolites in cheese. You can eat more pure cheese at ordinary times.
2. Fermented foods such as kimchi, miso and lobster sauce.
Usually, you can also eat some fermented foods made of vegetables, water and grains, such as kimchi, miso, fermented beans and so on. Take fermented kimchi as an example, it not only contains probiotics, but also contains some beneficial metabolites, and the dietary fiber and various antioxidants of kimchi itself contribute to the growth and reproduction of probiotics. This fermented food can be eaten properly at ordinary times, but it is not recommended as the main way to supplement probiotics.
3. Probiotic drinks
Common probiotic drinks mainly refer to lactic acid bacteria drinks, which are divided into unsterilized lactic acid bacteria drinks and sterilized lactic acid bacteria drinks. According to the National Hygienic Standard for Lactic Acid Bacteria Drinks (GB 1632 1-2003), the number of lactic acid bacteria per milliliter must be ≥ 1 10,000 units (cfu) when the former leaves the factory. The Ministry of Health of the People's Republic of China stipulated in 200 1 Evaluation Standard for Probiotic Health Food that it is not recommended to produce live bacteria products of probiotic health food in liquid form. Because it is difficult to guarantee the survival rate of probiotics during transportation, sales and storage. It is suggested to go to a regular supermarket and choose low-sugar and low-energy refrigeration (usually unsterilized lactic acid bacteria drinks), which is close to the production date.
4. Probiotic supplements
At present, there are many kinds of probiotic products on the market, including capsules, tablets or solid drinks, including probiotic foods, probiotic health products registered and approved by the police mobile force, and even medicines.
Probiotic supplements vary from person to person.
The human body can produce probiotics by itself. Edible food will also produce a large number of probiotics after intestinal digestion, decomposition and fermentation. Ordinary people's demand for probiotics is not great. Under normal circumstances, the human body can adjust the balance of flora in the body by itself. For children with normal development, there is absolutely no need to supplement probiotics.
Probiotics are mainly used in two situations (short-term use under the guidance of a doctor, not long-term abuse): 1. Long-term use of antibiotics not only kills pathogenic bacteria, but also kills probiotics, so it is necessary to supplement probiotics and re-establish the microecological barrier in the body. 2。 Diarrhea leads to the loss of a large number of probiotics, leading to intestinal flora imbalance. At this time, it is necessary to supplement probiotics and re-establish the balance of intestinal flora. Patients with diarrhea caused by intestinal diseases who really need probiotics should take enough medicinal probiotics under the guidance of a doctor to avoid delaying their illness.
If your diet is reasonable, you can get the nutrition you need from a normal diet; Moreover, your life is regular and your lifestyle is good. Probiotic health food is not necessary for you. Probiotic health food can not be used as medicine, and you need to seek medical advice in time if you are sick. To adjust the body function, we must first start with diet to ensure a balanced body nutrition. If you really need probiotic health food, it is best to take it under the guidance of a doctor or nutritionist.