First of all, buttermilk
This rich milk is not made of butter, but fermented with lactic acid bacteria and cultured probiotics. A cup of low-fat buttermilk has only 98 calories, which can provide 28% of calcium needed by human body. But when you cook buttermilk, it will kill the probiotics in it, so it is useless to bake cookies with it. Buttermilk is suitable for drinking directly or making buttermilk fruit salad.
Second, cheese.
Not all cheese is a good source of probiotics, but some probiotics contained in cheese can survive in the intestines and continue to refuel your health. These cheeses are made from milk made of crisp cheese by lactic acid bacteria, which have been fermented for days, weeks or even years. In this process, probiotics are also created. Some cottage cheeses labeled as "active substances" also contain probiotics.
Third, miso
Miso is made from soybeans after being put aside for fermentation, which will produce probiotics. A spoonful of miso contains only 40 calories, but it is salty, which is equivalent to 1/3 of the daily sodium intake. Miso can be bought in large supermarkets. When cooking braised pork, you can use a spoonful of miso instead of salt, or make miso soup directly.
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Precautions for supplementing probiotics
Because the biggest feature of probiotics is living bacteria. Probiotics should maintain a certain order of magnitude during the shelf life in order to play their due role as living bacteria. Therefore, from the effect of drinking, if probiotics want to reach the stomach and produce benign effects, they must first survive in the sales process. Therefore, supermarkets put yogurt at 0-4 C, while many small shops put probiotic yogurt at room temperature, and the survival of probiotics is limited.
Usually, the shelf life of probiotic yogurt is 15-20 days, so consumers should choose the latest probiotic yogurt. Yogurt can not be cooked and heated, nor can it be heated by microwave oven, otherwise it will agglomerate, and the lactic acid bacteria inside will be killed and lose its original health care function. Therefore, yogurt can only be a cold drink or heated with warm water.
People's Network-What is Probiotics? You should eat three kinds of foods rich in probiotics.