Momwe mungafufuzire masamba kuti mukhale ndi thanzi labwino m'matumbo

1. Kuthira masamba ndi njira yabwino yopititsira patsogolo thanzi la m'matumbo chifukwa kumabweretsa mabakiteriya opindulitsa, kapena ma probiotics, m'matumbo. Nazi njira zina zowotchera masamba kuti mukhale ndi thanzi labwino m'matumbo:

2. Sankhani ndiwo zamasamba: Sankhani masamba atsopano monga kabichi, kaloti, beets, nkhaka ndi radishes. Sambani ndi kuwaza masambawo mu zidutswa zoluma.

3. Konzani brine: Kuti mupange brine, sakanizani supuni imodzi ya mchere wa m'nyanja ndi makapu 4 a madzi osefa. Onetsetsani mpaka mchere utasungunuka kwathunthu.

4. Kunyamula masamba: Longerani masamba mwamphamvu mumtsuko wagalasi, kusiya pafupifupi inchi ya malo pamwamba.

5. Onjezani brine: Thirani madziwo pamasamba mpaka ataphimbidwa. Gwiritsani ntchito fermentation kulemera kuti masamba alowe mu brine.

6. Tsekanitsa mtsukowo: Phimbani mtsukowo ndi chivindikiro kapena nsalu, ndi kuulimbitsa ndi labala.

7. Lolani kuti ifufure: Ikani mtsukowo m'malo otentha, amdima kwa masiku 3-14. Yang'anani mtsuko tsiku ndi tsiku kuti muwonetsetse kuti ndiwo zamasamba zimamizidwabe mu brine.

8. Mayeso olawa: Pambuyo pa masiku angapo, yambani kulawa masambawo kuti muwone ngati afika pamlingo womwe mukufuna. Zikakula bwino kwa inu, tumizani mtsukowo ku furiji kuti muchepetse kupesa.

9. Podya masamba ofufumitsa, mutha kusintha mitundu yosiyanasiyana ya ma microbiome m'matumbo anu, zomwe zingapangitse kuti chimbudzi chikhale bwino komanso chitetezo champhamvu cha mthupi.