从康普茶到泡菜，传统的发酵食品已经大大卷土重来，在各地的超市冰箱中找到了自己的位置。由于最近关注消化和肠道健康的重要性及其如何影响日常健康，发酵食品已成为当今健康食品中最热门的流行语之一。
用最简单的话来说，这些食物会经历一种化学反应，其中乳杆菌细菌将现有糖转化为乳酸。这个过程在保存食物时会留下浓郁的酸味创建B维生素，，，，increases bioavailability某些营养素（例如铁）中包含一系列有益的微生物 - 也称为益生菌。
阅读更多>发酵蔬菜KE吗Y TO BETTER HEALTH?
Probiotics are perhaps the most profound benefit of live (non-heat treated), fermented foods. These friendly bacteria help replenish and balance the existing bacteria in the digestive tract, aiding in digestion and absorption of minerals and are also linked tooverall health。虽然可以轻松地以药丸形式降低益生菌，但这些冷冻干燥的细菌菌株必须通过胃酸使其通过胃酸并降落在肠道中，然后才能开始工作。具有活培养的发酵食品具有活跃消费的优势。
如果您还没有的话，这是六种值得添加饮食的常见发酵食品：
Well-made sauerkraut has a crispness and “al dente” crunch that adds the right amount of texture to sandwiches, salads or grilled sausages. Basic sauerkraut only has two ingredients: shredded cabbage and salt, but this category of fermentation can also be expanded to include lacto-fermented vegetables like radishes and cucumbers. Avoid pasteurized versions (heat kills the gut-friendly probiotics) and opt for “live” or “raw” kraut to maximize the benefits of this food.
This fermented drink has a lot of similarities with yogurt. Often made with cow’s or goat’s milk, it is creamy, tangy and loaded with好细菌。用于开始发酵过程的起动晶粒是细菌和酵母的组合，发酵过程是在室温下完成的（与酸奶不同，通常在110ºF左右进行）。在冰沙，在浆果上，将开菲尔作为调味料，或直接喝，以获取每日益生菌的每日剂量。
Traditionally made with napa cabbage, cucumber or daikon radish, this signature Korean condiment often includes flavorful ingredients like fiery red pepper powder, fish sauce, garlic, ginger and salted shrimp — which all affect its pungency and level of heat. Kimchi is often served alongside main dishes like barbecued meat, but can easily be added to a Buddha bowl or atop avocado toast for an extra kick.
从本质上讲，这种嗡嗡作响的饮料是绿色或红茶，甘蔗糖以及“母亲”或Scoby（细菌和酵母共生培养）的简单混合物。Scoby负责产生一种淡淡的益生菌饮料，该饮料含有少量残留糖，有助于抵消浓郁的味道。如果普通的康普茶对您的喜好太酸了，那么有许多品牌可以通过添加草药和果汁来创建风味的康普茶 - 只要对标签上列出的糖量和坚持最低的耐受量保持警惕。
阅读更多>为什么每个人都一直告诉我喝康普茶？
A staple in Japanese cuisine for centuries, miso is most commonly made of koji fungus (Aspergillus oryzae), salt and fermented soybeans, but can also be made with a variety of other edibles, like barley, rice or other grains. This thick, flavorful paste can be added to soups, salad dressings, marinades and sauces. Pro tip: When making miso soup, make sure the water is not boiling so as not to kill the beneficial probiotics and enzymes.
无论是在早餐，零食时间还是用作代替酸奶油的馅料，酸奶都是一种多才多艺且美味的方法，可以使益生菌进入您的系统。并非所有的酸奶都是平等的，因此，在成分中列出的乳核杆菌和“活和活跃培养”一词中寻找一种酸奶。也有非乳制品替代品，例如用生物可用益生菌菌株制成的基于椰子的酸奶。
Jeff McIntire-Strasburg
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Jerome Barry