Maitiro ekuvirisa miriwo yekuvandudza hutano hwematumbu

1. Kuvirisa miriwo inzira huru yekuvandudza hutano hwematumbu sezvo ichiunza mabhakitiriya anobatsira, kana probiotics, mugayo rekudya. Heano mamwe matanho ekuvirisa miriwo yekuvandudza hutano hwematumbo:

2. Sarudza miriwo: Sarudza mitsva, organic miriwo senge makabheji, makarotsi, beet, magaka, uye radishes. Geza uye ucheke muriwo kuita zvidimbu zvinoruma.

3. Gadzirira brine: Kuita brine, sanganisa 1 kikapu yegungwa remunyu nemakapu mana emvura yakasvibiswa. Shingairira kusvikira munyu wapera zvachose.

4. Rongedza miriwo: Rongedza miriwo zvakasimba muchirongo chegirazi, uchisiya inenge inch yenzvimbo kumusoro.

5. Wedzera brine: Dururira brine pamusoro pemiriwo kusvikira yakavharwa zvachose. Shandisa uremu hwekuvirisa kuchengetedza miriwo yakanyura mumvura yebrine.

6. Nama chirongo: Fukidza chirongo nechivharo kana chidimbu chejira, uye chichengetedze nerubber band.

7. Rega ivirise: Isa chirongo munzvimbo inodziya, ine rima kwemazuva 3-14. Tarisa chirongo zuva nezuva kuti uone kuti miriwo ichiri kunyura mumvura yebrine.

8. Ravira bvunzo: Mushure memazuva mashoma, tanga kuravira miriwo kuti uone kana yasvika padanho rako raunoda retanginess. Pavanonaka kwauri, endesa chirongo mufiriji kuti unonoke kuvirisa.

9. Nekudya miriwo yakaviriswa, unogona kuvandudza kusiyana kweiyo microbiome mumatumbu ako, izvo zvinogona kutungamira mukugayiwa kuri nani uye yakasimba immune system.