1, yogurt, cheese and other milk or dairy products

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.

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. It can be eaten properly at ordinary times, but it is not recommended as the main way to supplement probiotics.

3. Making traditional sauces

In the process of making soy sauce, lactic acid bacteria and yeast were used. Soy sauce is very helpful for digestion. But those soy sauces containing caramel and other artificial flavor pigments are not included. Soy sauce made by traditional methods will go through a long and slow fermentation process, in which koji can decompose amino acids in soybean.

4. 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, the number of lactic acid bacteria per milliliter of the former must be ≥ 1 10,000 units (cfu).

5.kombucha

Bottled kombucha is available in natural food stores or supermarkets. It smells of berries, ginger, etc. Because it is fermented by bacteria and yeast with sugar, it has a natural soda flavor and contains probiotics.

Although it is reported that many diseases can be cured, it is not supported by the research results. However, compared with ordinary soda, black tea fungus is really much healthier. Its calories are halved and its sugar is only a quarter of that of soda water.

Extended data:

Probiotics have the following functions:

1, prevent or improve diarrhea: Bad eating habits or taking antibiotics will upset the balance of intestinal flora, which will lead to diarrhea. Supplementing probiotics is helpful to balance intestinal flora, restore normal intestinal function and relieve diarrhea symptoms.

2, relieve the baby's lactose intolerance symptoms: lactic acid bacteria can help the human body break down lactose, relieve diarrhea, flatulence and other discomfort symptoms, and can be eaten with milk.

3. Long-term use of probiotics can also prevent cardiovascular and cerebrovascular diseases and osteoporosis in middle-aged and elderly people.

4. Promote intestinal peristalsis and make the digestive system healthier. Probiotics can kill harmful bacteria in the intestine and provide a good growth environment for beneficial bacteria.

5. Promoting intestinal nutrition absorption and preventing reproductive system infection can effectively treat female gynecological diseases.

References:

Four ways to correctly supplement probiotics-People's Network