Probiotics and prebiotics are part of the daily life of modern man. It is almost mandatory to resort to them when taking an antibiotic. They are increasingly needed in the treatment of various diseases. They are recommended for better tone. But do we know enough about them and what are their benefits for us?
Probiotics – characteristics and properties
Probiotics have been studied since the early 20th century. Their name comes from the ancient Greek words “pro” (for) and “bio” (life), ie, for life. According to the medical definition, they are living organisms, which have a healthy effect on the human body. It is a known fact that the intestinal flora of the adult has over 500 million. bacteria – they are useful and harmful.
Probiotics are useful and help to restore the internal microbial balance. Sometimes it is necessary to get them additionally through certain foods or tablets in the form of supplements. The secret of probiotics is that they break down nutrients, bile acids and some metabolic products in the most favorable way for us. Thus help the body successfully get rid of harmful substances and toxins.
Advantages and disadvantages. Why do they help and with what?
In recent years, scientists have been adamant that probiotics:
- play a key role in the proper functioning of the digestive system.
- have an excellent effect on lowering bad cholesterol.
- regulate hormones.
- strengthen immunity.
- help respiratory functions.
- have a beneficial effect on various infectious diseases
- reduce the risk of some cancers.
In short – the benefits of taking probiotics are many enough. Doctors explain their proven benefits by the fact that the presence of the necessary amounts of beneficial living organisms in the intestinal tract competes and limits the reproduction of pathogens.
Medical studies show that an excellent balance in the body is achievable with a ratio of good bacteria at 80 percent versus 20 percent of bad ones. Probiotics are also responsible for increasing the amount of hormones and vitamins needed. They are also responsible for the enzymes that help break down and neutralize harmful substances in the gut. This is a natural way to work on the max protection of the immune system against malignancies.
For whom are they intended and contraindicated?
Probiotics are suitable for use at any age. Unfortunately, as the years go by, the number of good bacteria in the colon decreases. This also happens in people under systemic stress. Therefore, probiotics can and are recommended to be used daily in the form of food or supplements.
The good news is that they have almost no negative effects. Sometimes there can be side effects in people with certain allergies to nutrients. Of course, this is strictly individual. Therefore, probiotics are generally considered to have many advantages.
Can they be an element of our diet?
Probiotics are not only suitable for different diets and diets, but are also a mandatory part of the daily menu. The easiest source is the well-known foods such as:
- the yoghurt
- cottage cheese
- sourdough bread
- sauerkraut, etc.
According to their origin and functions, three main types of probiotics can be distinguished.
- The first are medical, which are preparations containing microorganisms. Their main goal is therapeutic – treatment or prevention of various diseases.
- The second group are pharmaceutical , most often in the form of tablets.
- The third type are of natural origin and these are various useful foods and products.
Traditional foods are a classic option to get the necessary probiotics for the body. In recent years, fermented foods have become increasingly fashionable.
A hit are vegetables such as cabbage, carrots, cucumbers, kambi, root vegetables , etc., which are prepared quickly and easily at home. It is enough to cut the products into small pieces, to salt them well and to fill them with water. It is suitable to prepare them in a glass jar, where it is enough to sit for 2-3 days, after which they are ready for consumption.
Live food is increasingly preferred in diets and regimes for an elegant figure, fresh skin and excellent tone.
More and more studies prove that one of its advantages is that can suppress the absorption of dietary fats.
In other words – they do not stay in the body and this prevents the accumulation of unwanted weight. Scientifically explained, weight loss with probiotics is achieved by activating certain mechanisms in the body.
They help to release the satiety hormone, which in turn reduces appetite and consequently leads to less food intake. Another important role of probiotics is that they increase the levels of protein in the body, and they reduce the amount of fat that the body stores.
Did you know that…
Lactobacillus bulgaricus is the oldest probiotic in the world. It was scientifically discovered in 1905, but in fact it is numerous data that it has been well known as a food for millennia. It is one of the most beneficial bacteria and when it enters the colon through food, it begins to multiply very quickly.
In a few hours it can reach hundreds of millions in 1 gram of mass . However, it is not a permanent resident of the intestinal flora, so it is recommended to take it regularly.
There are people who suffer from a deficiency of the enzyme lactase, whose main function is to break down milk sugar. Taking fermented milk alleviates their disease problem. The explanation is that lactic acid bacteria are a source of enzymes that break down milk sugar and thus help the body absorb it.
The benefits of taking yogurt are well known The product is probably the most useful natural source of probiotics, which makes it a preferred food in various diets for a slim figure. Yogurt contains important enzymes, B vitamins, minerals calcium, phosphorus, potassium, magnesium, zinc and more.
Also amino acids that help build new cells, tissues and muscles. It has been proven that regular consumption:
- accelerates fat burning.
- improves metabolism.
- normalizes the digestive system.
- cleanses the body of toxins and harmful substances.
Therefore, any diet with yogurt will not deprive the body of essential substances and will lead to positive results in weight loss.
In the three days of the diet, start your day with:
- slice of black bread
- 100 grams of cottage cheese or unsalted cheese.
Between main meals, for example at 10.00 and at 15.00, take one tea cup of yogurt. For lunch, bet on a portion of warmed cheese, lettuce and kefir.
Another option is omelette with boiled vegetables or boiled chicken fillet with snowflake. For dinner, choose between roasted fish with root vegetables, boiled potatoes with green fresh spices and yogurt, fresh salad of carrots, apples and cottage cheese. Success will be better if you drink enough mineral water and herbal teas.
What results to expect and when?
Good results are always the result of perseverance and perseverance, especially when it comes to getting in shape quickly. On the plus side, probiotics can be a great help in sculpting a good figure.
By maintaining the necessary levels of friendly bacteria in the body, the body breaks down calories better, metabolism speeds up and does not accumulate excess fat. It is important to know that probiotics should be taken regularly with food or tablets, so that they can settle permanently in the intestinal tract and begin to act in our favor.
Probiotics go hand in hand with prebiotics and complement each other. If they work in tandem, the protection of our health is ensured. It is believed that when combined properly, they protect against serious problems such as diseases of the digestive system, liver, bladder, diarrhea and constipation.
Prebiotics are a specific group of foods. Experts define them as fibers, the most characteristic of which is that they can be processed by gastric microorganisms. They stimulate, nourish and support the growth of probiotics. Prebiotics alone cannot be absorbed in the digestive system.
Specific to them is that they are resistant to heat treatment, are not affected by high acidity and are not susceptible to enzymes in the stomach. They can be divided into three main groups – carbohydrates, proteins and vitamins.
Many of the fruits and vegetables are a natural source of prebiotics. The ten best natural prebiotic foods: garlic, onion, banana, asparagus, artichoke, ground apple, lentils, beans, oats, barley.
Prebiotics, as well as probiotics, can be taken in tablets or added to foods during their production.
There is an even better option, which is a combination of probiotic with prebiotic.
The effect is significantly better for the body. Studies show that taking synbiotics lowers body fat, increases the possibility of gaining muscle mass.
They are increasingly preferred by athletes and active people because they have a positive effect on stress and fatigue. They optimize the body’s functions after strenuous exercise, have been shown to increase bone synthesis in fractures and generally stimulate the musculoskeletal system.
Synbiotics as natural supplements can be taken in the form of capsules, tablets or sachets. Their content is usually one or more types of probiotics plus at least one type of prebiotic.
There are also combinations of foods that provide us with such a useful combination for the body. In addition, in this group are known, affordable and not very expensive products that are present in every kitchen.
These are the combination of:
- yogurt with bananas
- apples, flaxseed or oatmeal
- sauerkraut or cucumbers with legumes
- asparagus with apple cider vinegar, etc.
They are all recommended foods in the fight against obesity.