Indlela yokuvundisa imifuno ukuphucula impilo yamathumbu

1. Ukuvundisa imifuno yindlela efanelekileyo yokuphucula impilo yamathumbu njengoko izisa ibhaktheriya eluncedo, okanye i-probiotics, kwinkqubo yokugaya. Nanga amanye amanyathelo okuvubela imifuno ukuphucula impilo yamathumbu:

2. Khetha imifuno: Khetha imifuno emitsha, efana nekhaphetshu, iminqathe, iibeet, iikomkomere kunye neradishes. Geza kwaye unqumle imifuno ibe ngamaqhezu alumayo.

3. Lungisa i-brine: Ukwenza i-brine, xuba i-tablespoon ye-1 yetyuwa yolwandle kunye ne-4 iikomityi zamanzi ahluziweyo. Gxuma de ityuwa ichithwe ngokupheleleyo.

4. Pakisha imifuno: Phakamisa imifuno ngokuqinileyo kwisitya seglasi, ushiye malunga ne-intshi yendawo phezulu.

5. Yongeza i-brine: Thela i-brine phezu kwemifuno de ihlanganiswe ngokupheleleyo. Sebenzisa ubunzima bokubila ukugcina imifuno ifakwe kwi-brine.

6. Vala ingqayi: Gubungela ingqayi ngesiciko okanye ilaphu, kwaye uyikhusele ngebhanti yerabha.

7. Yiyeke ivundise: Beka ingqayi kwindawo efudumeleyo, emnyama kangangeentsuku ezi-3-14. Hlola ingqayi imihla ngemihla ukuze uqinisekise ukuba imifuno isacwiliswa kwi-brine.

8. Uvavanyo lokungcamla: Emva kweentsuku ezimbalwa, qalisa ukungcamla imifuno ukuze ubone ukuba ifikelele kwinqanaba olifunayo lokubonakala. Xa zinambitha kakuhle kuwe, tshintshela ingqayi kwifriji ukucothisa inkqubo yokuvubela.

9. Ngokutya imifuno enegwele, unokuphucula iyantlukwano ye-microbiome emathunjini akho, nto leyo enokukhokelela ekugayweni ngcono kunye nokuqina komzimba.