Probiotics a hoax or a bless? 益生菌是祸是福？(4)

Probiotics have to work hand in hand
with fermented foods

Presuming we have gotten the best probiotics in town,
how should we consume them to get the best results?
假设找着了市面上最好的益生菌，
应该如何服用达致最佳效果呢？

Here are some simple pointers:
以下是一些建议：

(1) Probiotics are very afraid of fatty foods
益生菌甚怕油腻食物

-- so it's best to consume them separately from fatty meal/snacks
所以最好跟油腻的餐饮分开服食

(2) Probiotics need to be fed with prebiotics
益生菌须要益生元来生存

-- prebiotics are soluble fibres that probiotics survive on
益生元是水溶性纤维也是益生菌的食物

-- so it's best to consume probiotics along with prebiotics
such as inulin, soft fruits, juices, soluble fibre drinks etc
所以服食益生菌时最好和益生元同时服用。
益生元的例子有菊糖、软水果、果汁、纤维饮等等

-- personally I recommend taking 3-5pm which is a good time for fruit/juice snack
个人建议下午3-5点服用最佳（也是水果、果汁服用最佳时间）

(3) Probiotics do not survive well with junk foods
益生菌不喜欢垃圾食物

-- so in order to promote survival of probiotics,
it's best to stop taking junk foods
(eg. highly processed, refined, adulterated products , alcohol or fast foods)
所以为了提升益生菌的生存几率，一定要戒掉垃圾食物
（例如：高度加工、精炼、人工改造食品、酒精、快餐）

(4) Probiotics need time to establish in the gut
益生菌需要时间在场内奠定基础

-- generally probiotics need about 3-6months
before florishing in the gut to offer benefits
一般上益生菌需要3-6个月来稳定繁衍以让肠道受惠

-- it's advisable to consume probiotics for minimum 3months
on daily basis, to worth the money
建议每天服食益生菌至少三个月以达到预期效果

-- patience needed
需要耐心

(5) Probiotics will be self sustaining after establishing in the gut
益生菌奠定基础后会自然恒续滋长

-- so, there is no need to consume Probiotics daily after 6month
when they have already established well in the gut
所以待6个月奠定基础之后无需每天服食益生菌

-- but Probiotics may be compromised
if we are not careful with our diet (eg occasional junk food);
so it's not a bad idea to have "booster shots",
say consuming Probiotics once a week for long term maintenance
但是，如果我们饮食不当（偶尔吃垃圾食物），
益生菌有可能会被妥协。
那么，间断性服食“加强剂”也未曾不是件好事。
譬如说，长期性地每星期服食一天。

(6) Probiotics can be beneficial eaten either dead and alive
益生菌，活着或死着服用，都有好处

-- in contrary to general belief that
Probiotics has to be alive to offer health benefits,
Probiotics (and friendly bacteria) could be taken when killed and
we could still fetch some benefits from the legacy of the dead bodies
跟一般见解相反，益生菌并不一定要活着才有益处；
益生菌死去后残余的遗体依然可以惠及肠道健康

-- studies shown that lysates of probiotics could feed the gut bacteria
and help good gut bacteria to flourish
研究发现，益生菌的裂解液体可以充作肠菌的食物，
帮助肠道良菌成长

-- while we would not deliberately cook expensive Probiotics to eat,
this information is useful in culinary settings where
some fermented foods have to be served hot.
这并不是说我们应该刻意地把昂贵的益生菌煮死来吃；
只是在烹饪方面，有些发酵食品如果需要加温处理，我们不必去纠结。

(7) Probiotics can be used for quality control purpose in fermentation
益生菌可以作为发酵程序的品质管控

-- fermentation needs skill and experiences
to ensure that good bacteria in fermented foods
surpasses the growth of unwanted/bad bacteria
发酵程序要求相当的技艺和经验，
才能确保发酵食品里的良菌的成长率远超过坏菌

-- a convenient and reliable way is
to use Probiotics as starter for fermented foods,
to give a good head start
有一个便捷可靠的方法:
那就是善巧地运用益生菌来启动发酵程序，
让良菌胜在起跑线。

--this way, good bacteria in home made fermented foods
are always warranted
(try this home made vegan yoghurt recipe
using clinically proven Probiotics as starter)
这样子便能确保家中自制的发酵品是含有良菌的
（试试这个沿用临床验证益生菌所制作的纯素优格食谱 ）

(8) Probiotics need to be accompanied
with friendly bacteria to confer benefits
益生菌需要与友善细菌配伍才能发挥益处

-- despite the paramount role of Probiotics
in steering the gut bacteria in the right direction,
friendly bacteria are also important in maintaining the health of the gut
尽管益生菌在领导肠菌向善发展方面举足轻重，
友善细菌维持肠道健康的角色也不可抹杀

-- it's important to take, on top of Probiotics,
friendly bacteria-rich fermented foods
such as Rejuvelac, Miso, Sauerkraut, Tempeh.
和益生菌同步服食友善细菌丰富的发酵食品
（比如回春水、味噌、德国酸菜、天贝）是非常重要的。

-- both Probiotics (clinically tested) and
friendly bacteria (non-clinically tested, from fermented foods)
are required together for gut health maintenance.
临床验证的益生菌与未经验证的发酵食品中的友善细菌，
必须携手合作才能维系肠道健康。

-- it's futile to take solely Probiotics or solely fermented food,
in the hope of gut health improvement
单靠益生菌或发酵食品其中一方，是不可能提升肠道健康的

-- Probiotics are likened to the supervisors/managers and
fermented foods' friendly bacteria are likened to factory workers.
Both are needed for a productive factory.
益生菌犹如监工/经理，
发酵食品的友善细菌可比作工厂员工。
两者缺一不可，工厂才能从事生产。


In summary, in personal opinion,
Take Probiotics 3-5pm daily for the first 3-6 months,
along with prebiotics and fermented foods (friendly bacteria),
avoiding junk food.
After that, take Probiotics once a week.
综上所述，依个人浅见，
每天下午3-5点服食益生菌，维持3-6个月，
与益生元和发酵食品（友善细菌）同步，
并戒掉垃圾食品。
往后，每周服食益生菌一次。


This series of blog posts on Probiotics has come to the end.
Hope readers have enjoyed it all along
and reaped some benefits from the reading :)
益生菌系列的分享到此为止。
希望读者喜欢，并从中受益 :)


Toast to good gut health!
健康万岁！
Kee Yew 其銚

**click here for Part 1 | Part 2 | Part 3 按这里**

。

{Learning Holistic Wellness for Wisdom and Compassion}