El I-Kefir isibe yimfashini Nakuba isithole ukuthandwa eminyakeni yamuva nje, empeleni iwukudla kwasendulo okunomlando othakazelisayo. Lesi siphuzo esibilisiwe, esavela ezintabeni zaseCaucasus, sesisetshenziswe amakhulu eminyaka ngenxa yezakhiwo zaso zokugaya ukudla, ukuqinisa amasosha omzimba, kanye nokunika amandla, futhi namuhla sibhekwa njengenye yama-probiotics athakazelisa kakhulu ekudleni okunempilo.
Ngaphandle kwezitayela, i-kefir iwumkhiqizo one- isisekelo esiqinile sesayensiInezinhlobonhlobo ezinkulu zamabhaktheriya awusizo kanye nemvubelo, izakhamzimba ezibalulekile ze-metabolism, kanye namakhemikhali asebenzayo akwazi ukuguqula i-microbiota yamathumbu, asekele impilo yamathambo, akhuthaze ukululama kwemisipha, futhi ngokuvamile asize umzimba ukuthi usebenze kahle.
Iyini ngempela i-kefir?
Uma sikhuluma nge-kefir, sibhekisela kokubili ama-granules okuvutshelwa kanye nesiphuzo esitholakala ngokuzivumela ukuthi zisebenze kuketshezi (ngokuvamile ubisi, yize kungaba ngamanzi noma amanzi kakhukhunathi/ubisi). Lezi zinhlamvu zincane, zimhlophe noma ziphuzi, azimile ngendlela engavamile, zakhiwe yi-matrix yama-polysaccharides namaprotheni lapho amabhaktheriya amaningi e-lactic acid kanye nemvubelo ehlukahlukene ehlala khona ngokubambisana okuphelele.
Ngesikhathi sokubilisa, lawa ma-microorganisms Ziguqula ushukela ophakathi nendawo (ikakhulukazi i-lactose, uma kukhulunywa ngobisi) ibe yi-lactic acid, utshwala obuncane, kanye ne-carbon dioxide. Umphumela uba isiphuzo esinogwebu kancane esinokwakheka okukhilimu kodwa okuwuketshezi kakhulu kune-yogurt, futhi esinokunambitheka okuno-asidi kakhulu futhi ngezinye izikhathi sibe nombala wezithelo noma onomvubelo.
Igama elithi kefir livela egameni lesiTurkey “keyif”okubhekisela emzweni wenhlalakahle otholakala ngemva kokudla into emnandi. Futhi lokhu akulona iphutha: abelusi nabalimi baseCaucasus babelungiselela isiphuzo esibizwa ngokuthi «i-ayrag"Babilisa ubisi ezikhwameni zesikhumba sembuzi; ngokuhamba kwesikhathi, baqaphela ukuthi ungqimba olufana nesiponji lwakheka ezindongeni zangaphakathi zalezi zitsha, olukwazi ukukhiqiza amaqoqo amasha esiphuzo anezakhiwo ezingcono nakakhulu. Empeleni, lokhu kwakuyizinhlamvu ze-kefir."
Eminyakeni edlule, lokhu kuvuthwa kwashintsha kusukela ekubeni “ingcebo” ecishe ibe yimfihlo yemiphakathi yasezintabeni kwaba umkhiqizo wesithakazelo sezokwelapha nesayensi, ikakhulukazi eRussia nakwamanye amazwe aseMpumalanga Yurophu, lapho yayisetshenziswa khona njengokwesekwa kokudla ezindaweni zokunakekela izifo ezahlukahlukene zokugaya ukudla kanye nokuphefumula.
Ukwakheka kokudla okunempilo kwe-kefir kanye ne-microbiota yayo
Iphrofayili yokudla okunempilo ye-kefir ingahluka kuye ngohlobo lobisi noma uketshezi lokuqala, isikhathi sokubilisa, kanye nezimo zokulungiselela, kodwa ngokuvamile, iyisiphuzo esinoshukela. ubuningi obuhle bezakhamzimba kanye nokudla okunama-calories aphakathi nendawo. Ingilazi (cishe ama-200 ml) ye-kefir yobisi oluphelele ethengwa esitolo ivame ukuqukethe cishe ama-kcal angu-120-160, kanye nama-10 g amaprotheni, ama-carbohydrate angu-10-12 g kanye nama-6-8 g wamafutha.
Ngokusho kwemingcele ye-Codex Alimentarius kanye nezifundo ezahlukahlukene, i-kefir yobisi ivame ukunikeza cishe 2-7% amaprotheni Ikhwalithi ephezulu futhi ingagayeka kalula, iqukethe cishe ushukela ongu-6% (iningi lawo selivele libilisiwe kancane) kanye namafutha angaphansi kuka-10%, kuye ngohlobo lobisi olusetshenzisiwe (oluphelele, olukhishwe kancane, lwembuzi, lwemvu, lwenkomo, njll.). Ingxenye ye-lipid ifaka phakathi i-mono-, i-di-, kanye ne-triacylglycerols ngobuningi obuphansi, okufaka isandla ekubeni ukudla okubekezelelwa kahle.
Ngokuphathelene nezakhamzimba ezincane, i-kefir iqukethe inhlanganisela ethakazelisayo ye amavithamini eqembu B (B1, B2, B3, B5, B6, B9, B12, kanye ne-biotin), i-vitamin A, i-vitamin C, ama-carotene, kanye ne-vitamin K, ikakhulukazi ngesimo sayo se-K2, esiyisihluthulelo se-calcium metabolism. Futhi iwumthombo omuhle we- amaminerali afana ne-calcium, i-phosphorus, i-magnesium, ne-potassium, okwenza kube umsizi othakazelisayo wamathambo, isimiso sezinzwa, kanye nokufinyela kwemisipha.
“Umlingo” wangempela we-kefir usebuningini bayo obunamagciwane. Izinhlobo eziningi zamagciwane zitholakale ezinhlamvini zayo. i-lactobacilli, i-lactococci, i-bifidobacteria kanye nemvubelo, phakathi kwazo i-Lactobacillus kefiri, i-L. kefiranofaciens, i-L. parakefiri, i-L. kefirgranum, i-Lactococcus lactis (subsp. lactis kanye ne-cremoris), i-Streptococcus thermophilus, i-Bifidobacterium lactis, i-Leuconostoc mesenteroides noma imvubelo efana ne-Kluyveromyces marxianus, i-Saccharomyces unisporus kanye ne-Saccharomyces cerevisiae, phakathi kwezinye eziningi.
Lokhu kuhlukahluka okukhulu kwamagciwane kuyimbangela yokuthi i-kefir ibe ne- umsebenzi we-probiotic osebenza ngemisebenzi eminingiAkukho nhlobo eyodwa ekwazi ukunikeza yonke imiphumela emihle echazwe; ukuhlanganiswa kwazo kanye nama-metabolites azo (njenge-polysaccharide kefiran) okuchaza izakhiwo zazo zokulawula amasosha omzimba, ukulwa namagciwane, i-antioxidant noma ngisho nezakhiwo ezingase zilwe nomdlavuza ezibonwe ezifundweni eziningana.
Izinhlobo ze-kefir: ubisi, amanzi, ukhukhunathi, kanye ne-kefir ephuthiwe
Akukho uhlobo olulodwa lwe-kefir; kuye ngokuthi okusanhlamvu kutshalwa kuphi, sithola iziphuzo ezinezici ezihluke kakhuluNakuba zinefilosofi efanayo yokubilisa kanye nesisekelo esifanayo se-probiotic, izinhlobo ezivame kakhulu yi-milk kefir, i-water kefir, kanye ne-coconut kefir. Eminyakeni yamuva nje, uhlobo oluphelelwe amanzi emzimbeni oluthengiswa njengempuphu ye-kefir luye lwathandwa kakhulu.
Iphuzu elibalulekile ukuthi, kuzo zonke izimo, okusanhlamvu kudinga umthombo kashukela ovundiswayo ukuze ama-microorganisms ayo akwazi ukondla futhi aqhube inqubo yokubilisa. Ekugcineni, iningi lalawo shukela liyanyamalala ngoba amabhaktheriya nemvubelo "kuyawadla" ukuze kukhiqizwe ama-asidi, igesi, nezinye izinto ezixubile.
I-kefir yobisi
Lolu uhlobo oluthandwa kakhulu futhi olutholakala kalula ezitolo ezinkulu nasezitolo zemvelo. Lulungiswa ngokubilisa... ubisi lwenkomo, lwembuzi, noma lwemvu (noma ngisho nobisi lukakhukhunathi) nezinhlamvu ze-kefir cishe amahora angama-24 ekamelweni lokushisa. Uma ukubila kuthatha isikhathi eside, ukunambitheka kuba ne-asidi eningi futhi isiphuzo singase sibe ne-carbonated kancane.
Ukuthungwa kwe-kefir yobisi kukhumbuza i- iyogathi ewuketshezikodwa kancane kancane okuthambile futhi okunephunga elimnandi. Ngokwesiko, inqubo yayikhiqiza isiphuzo esinokuqukethwe okuphansi kakhulu kotshwala (ngokuvamile ngaphansi kuka-1%), yize imikhiqizo eminingi yezentengiselwano yamanje ingenawo utshwala ne-carbon dioxide, okuholela ekuqineni okusondelene neyogathi ephuzwayo.
Lolu hlobo lwe-kefir lucebile ku- amaprotheni aphelele, i-calcium, i-phosphorus, i-magnesium kanye namavithamini ancibilikayo emafutheniLuhlobo lobisi oluvame ukusetshenziswa ezifundweni zempilo yamathambo, ukuzivikela komzimba, kanye nokugaya ukudla. Lungadliwa njengoba lunjalo noma lusetshenziswe ekuphekeni ukuze luthathe indawo yezithako ezifana nokhilimu osindayo, i-buttermilk, ukhilimu omuncu, noma ngisho ne-yogurt esobho, okhilimu, ama-puree, izinkwa, nama-pastries.
I-kefir yamanzi
I-kefir yamanzi isebenzisa okusanhlamvu okufanayo (okulungiselwe endaweni enamanzi) kodwa isisekelo siyisisombululo se- amanzi ashukela (ngezinye izikhathi kucebiswe ngezithelo ezomisiwe noma amajusi). Uma ivutshiwe, ikhiqiza isiphuzo esilula kakhulu, esicwebezelayo nesiqabulayo, esifana kancane ne-lemonade eyenziwe ekhaya enomsindo omnandi.
Lolu hlobo aluna-lactose futhi alunawo ubisi, okwenza kube inketho ethakazelisayo kubantu abane- ukungabekezelelani ne-lactose noma ukungezwani ne-protein yobisiIfaneleka futhi kubantu abadla imifino kuphela. Ngokomsoco, inikeza amaprotheni namafutha amancane kunobisi, kodwa igcina okuqukethwe okubalulekile kwama-probiotic futhi isiza ekutholeni amanzi emzimbeni, ikakhulukazi uma idliwa kubanda ehlobo.
Ngokuvamile kunongwa nge ijusi likalamula, ijusi likalamula, amakhambi amasha noma izingcezu zezithelofuthi kuyindlela engcono kakhulu nenempilo esikhundleni seziphuzo ezibandayo zezentengiselwano kanye neziphuzo ze-isotonic ezigcwele ushukela owengeziwe.
I-kefir kakhukhunathi
I-kefir kakhukhunathi yenziwe nge- amanzi kakhukhunathi noma ubisi lukakhukhunathiUma kusetshenziswa amanzi kakhukhunathi, isiphuzo esiphumayo siba sincane impela, sinokunambitheka okumnandi kanye nephunga eliyingqayizivele lesithelo; uma isisekelo siwubisi lukakhukhunathi, umkhiqizo wokugcina uba mnandi kakhulu futhi unamafutha amaningi anempilo, ikakhulukazi ama-triglycerides aphakathi nendawo (ama-MCT), umzimba owusebenzisa ngokushesha njengomthombo wamandla.
Njengoba ingenalo ubisi, lolu hlobo lwe-kefir luyi- Kufanelekela abantu abangadli imifino kuphela kanye nabantu abangabekezeleli i-lactose Ifanele labo abanesifo sikashukela esibi kakhulu, kuyilapho igcina ukutholakala okuhle kwama-probiotic nama-electrolyte (ikakhulukazi i-potassium). Kodwa-ke, inani lamaprotheni liphansi kune-kefir yobisi, ngakho-ke kungcono ukulifaka njengengxenye yokudla okulinganiselayo okuhlanganisa eminye imithombo yamaprotheni.
Impuphu ye-Kefir
Eminyakeni yamuva nje, sekuthandwa kakhulu impuphu ye-kefirEmpeleni kungumkhiqizo ophelelwe amanzi emzimbeni (ngokuvamile owenziwe ngobisi olubilisiwe) ongahlanganiswa ngamanzi, ubisi, noma ezinye iziphuzo ezisekelwe ezitshalweni. Izinzuzo zawo ukuthi uhlala isikhathi eside eshalofini kanye nokulula kokuthutha, kodwa iphrofayili yawo yama-probiotic kanye neyokuzwa izoncika kakhulu enkambisweni yezimboni esetshenziswayo.
Ukuze uthole izinzuzo zayo ngempela, kubalulekile ukukhetha izinguqulo ezibonisa ilebula ukuba khona kwamasiko aphilayo nasebenzayo nokuthi abakaze baphathwe ngokushisa okukhulu okubhubhisa amagciwane. Ngaphezu kwalokho, kuyalulekwa ukuhlola ngokucophelela uhlu lwezithako ukuze ugweme izingxube ezigcwele ushukela owengeziwe, izitashi, noma ukunambitheka okwenziwa.
Umehluko phakathi kwe-kefir ne-yogurt
Kokubili i-kefir ne-yogurt kuyasebenza. imikhiqizo yobisi evutshiweKodwa-ke, azifani, ezingeni lama-microbial noma emphumeleni wazo emathunjini. I-yogurt ivame ukwenziwa ngamagciwane amabili ayinhloko (i-Lactobacillus delbrueckii subsp. bulgaricus kanye ne-Streptococcus thermophilus), kanti i-kefir ingaqukatha izinhlobo zamagciwane ezihlukene eziyi-10 nezingaphezu kuka-30 kanye nemvubelo ehlukahlukene.
I-yogurt ibilisiwe nge amasiko athanda ukushisa Zidinga ukushisa ukuze zisebenze, ngokuvamile kumshini wokwenza i-yogurt noma inqubo yezimboni elawulwayo. Ngakolunye uhlangothi, i-Kefir ibhekwa njenge-mesophilic: okusanhlamvu kwayo kusebenza ekushiseni kwegumbi ngaphandle kokudinga ukufudumeza ubisi, okwenza kube lula kakhulu. kwenze ekhaya ngaphandle kwemishini ekhethekile.
Omunye umehluko oyinhloko yi- umsebenzi wama-microorganismsAmabhaktheriya akuyogathi avame ukuba nomphumela wesikhashana: adlula emathunjini ethu, asize ngenkathi ekhona, kodwa awavami ukuhlala isikhathi eside. Ngokuphambene nalokho, amanye amabhaktheriya e-kefir anganamathela ku-mucosa yamathumbu futhi ahlale isikhathi eside, encintisana namagciwane futhi eguqula i-microbiota kakhulu.
Ngokuphathelene nokunambitheka kanye nokuthungwa, i-yogurt ivame ukuba nkulu, ifana kakhulu, futhi ibushelelezi, kuyilapho i-kefir inokunambitheka okufana kakhulu. ukuthungwa okumanzi kakhulu kanye nephrofayili yokunambitheka okune-asidi eningi, okunezinkomba zemvubelo kanye ne-wheyNgaphezu kwalokho, i-kefir ikhiqiza inani elincane kakhulu lotshwala ngesenzo semvubelo, into engenzeki ku-yogurt yendabuko.
Izinzuzo zezempilo ze-kefir
Intshisekelo yesayensi ku-kefir ikhule kakhulu, futhi izifundo ezahlukahlukene zichaze izinhlobo eziningi ze-kefir. imiphumela emihle engaba khona mayelana nomzimba. Nakuba ucwaningo lusaqhubeka futhi akunakwenzeka ukukhuluma ngokwelashwa okuyisimangaliso, kunobufakazi bokuthi, ekudleni okunempilo, ukusetshenziswa kwayo njalo kungaba yinzuzo enkulu.
Ukuqinisa amasosha omzimba
Ingxenye ebalulekile yesimiso sethu somzimba ihlala emathunjini, ngakho-ke noma yikuphi ukudla okusiza ibhalansi i-microbiota Kunemiphumela ekulweni nomzimba. Ama-probiotics aku-kefir, kanye namavithamini afana ne-folate ne-biotin, akhuthaza ukusebenza kahle kwamangqamuzana omzimba kanye nokukhiqizwa kwama-immunoglobulins.
Kuye kwaphawulwa ukuthi izinhlobo ezithile ze-kefir, njenge-Lactobacillus kefir, zingakwazi kuvimbela ukukhula kwamagciwane abangela izifo njengeSalmonella noma izinhlobo ezithile ze-E. coli, kanye nesikhunta esingena ngengozi njenge-Candida. I-polysaccharide kefir, eyingqayizivele kwi-kefir, iphinde ibonise umsebenzi wokulwa namagciwane kanye nowokulwa namasosha omzimba ezifundweni eziningana zokuhlola.
Impilo yamathambo kanye nokuvimbela i-osteoporosis
I-kefir yobisi inikeza inhlanganisela ethakazelisa kakhulu ye- i-calcium, i-phosphorus, i-magnesium, i-vitamin D kanye ne-vitamin K2Konke lokhu kuyizakhamzimba ezibalulekile ekugcineni ubuningi obuhle bamaminerali emathanjeni. I-Vitamin K2, ikakhulukazi, isiza ekuqondiseni i-calcium emathanjeni nasemazinyweni esikhundleni sokuyibeka emithanjeni nasezicutshini ezithambile.
Ngokuthuthukisa ukumuncwa kwe-calcium kanye nokuhlinzeka ngeprotheni egayeka kalula, i-kefir ibhekwa njenge- ukusiza ekunciphiseni ingozi ye-osteoporosisikakhulukazi kubantu asebekhulile, abesifazane asebekhulile, noma abantu abanomlando wokudla ubisi oluncane.
Impilo yokugaya ukudla kanye namathumbu athukuthele
Ukusetshenziswa njalo kwe-kefir kunomthelela ekukhuleni kwesisindo. ukubuyisela nokugcina isimiso semvelo samathumbu esilinganiselayoLokhu kungaba usizo kakhulu ezifweni ezifana ne-irritable bowel syndrome, isifo sikaCrohn, i-colitis encane, noma isifo sohudo esihambisana nokusetshenziswa kwama-antibiotic, njengoba ama-probiotics asiza ekubuyiseleni i-flora "enhle" ekoloni.
Ngaphezu kwalokho, amabhaktheriya e-lactic acid ku-kefir akhiqiza ama-enzyme asiza ekugayweni kwezakhamzimba ezithile kanye Zisheshisa ukudluliselwa kwamathumbu.Lokhu kusiza ekulweni nokuqunjelwa okusebenzayo. Umphumela ongaba khona wokuvikela i-gastritis ohlotshaniswa ne-Helicobacter pylori nawo uchazwe, njengoba uvimbela ukusungulwa kwezinhlobo zezifo esiswini.
Ukungabekezelelani kwe-Lactose
Enye yezinzuzo ezaziwa kakhulu ze-kefir yobisi ukuthi, ngenxa yenqubo yokubilisa, ingxenye enhle ye-kefir i-lactose i-hydrolyzed Ihlukaniswa ibe yi-glucose ne-galactose bese kamuva iguqulwa ibe yi-lactic acid. Lokhu kunciphisa kakhulu okuqukethwe yi-lactose kwesiphuzo sokugcina.
Izifundo eziningana zikhombisile ukuthi i-kefir ingakwazi kuthuthukisa ukubekezelelana kwe-lactose Kubantu abanesifo sokungamuncwa kahle, kunciphisa izimpawu ezifana nokuqunjelwa, igesi, kanye nobuhlungu besisu uma kuqhathaniswa nobisi oluvamile. Kodwa-ke, ezimweni zokungabekezelelani okukhulu noma ukungezwani namaprotheni obisi, kungaba ngcono ukusebenzisa izinhlobo ezisekelwe emanzini noma ezisekelwe kukhukhunathi.
Ukulawulwa kwenqubo yokungezwani komzimba kanye nokuvuvukala
Ukungezwani okuningi kokuphefumula kanye nesikhumba kunesisekelo esinamandla sokuvuvukala. Ama-probiotics ku-kefir angasiza. lungisa impendulo yokuvuvukalaukunciphisa ukusebenza ngokweqile kwesimiso somzimba sokuzivikela. Izifundo ezifundweni zezilwane zibonisa ukwehla kwamangqamuzana okuvuvukala emigudwini yomoya kanye nokukhiqizwa okuncane kwe-mucus ngemva kokunikeza i-kefir.
Kubantu, yize idatha iseseyiyo yokuqala, kuye kwaphawulwa ukuthi ukufakwa kwama-probiotic ekudleni kunganciphisa ezinye izifo. izimpawu zokungezwani komzimba kanye nokuthuthukisa ikhwalithi yokuphila kweziguli, ikakhulukazi uma kuhlanganiswa nezinye izindlela zokudla nezokwelapha.
Isikhumba, ukuphulukiswa kanye nempilo yesikhumba
Ukuxhumana kwamathumbu nesikhumba kuya ngokuya kucaca. Lapho i-microbiota iphazamiseka, akuvamile ukuthi kuvele izinkinga zesikhumba. ukuqubuka kwe-acne, i-eczema, i-psoriasis noma i-dermatitisI-Kefir, ngokuthuthukisa izitshalo zamathumbu ezilinganiselayo nokunciphisa ukuvuvukala kwesistimu, ingasiza ekuthuthukiseni kancane kancane ukubukeka kanye nenduduzo yesikhumba.
I-Kefiran nezinye izinto ezihlanganisiwe ze-kefir ziboniswe ezifundweni zokuhlola ukuthuthukisa ukuphulukiswa kwenxeba futhi kuvikele izicubu ezixhumeneyo, okuqinisa umqondo wokuthi akugcini nje ngokuthinta "ngaphakathi" kodwa futhi nasezingeni lezicubu ezingaphandle.
Iphrofayili ye-lipid, umfutho wegazi kanye nenhliziyo
Imiphumela ye-kefir ku- i-metabolism yamafutha kanye nomfutho wegaziAma-microorganism athile kanye nama-peptide asebenzayo akhiqizwa ngesikhathi sokubilisa abonakala esiza ngokunciphisa amazinga e-cholesterol ephelele kanye ne-LDL, kanye nokuthuthukisa ezinye izinkomba zomfutho wegazi ophakeme ophansi.
Ngaphezu kwalokho, ngokuhlinzeka ngama-probiotic, ama-antioxidants, kanye nezakhamzimba ezivikela inhliziyo (njenge-potassium namavithamini athile e-B), i-kefir ingena kahle ngaphakathi kwe- iphethini yokudla yokuvikela inhliziyouma nje izinhlobo ezingenashukela owengeziwe zikhethwa futhi zidliwe ngokulinganisela.
Umphumela ongaba khona wokulwa nomdlavuza
Izifundo ze-in vitro kanye nemodeli yezilwane zikhombisile ukuthi izingcezu ze-kefir zingakwazi kuvimbela ukwanda kwamaseli athile esimila (njengeminye imidlavuza yesisu noma yebele) futhi ilawula ama-enzyme ahilelekile ekusebenzeni kwezinto ezibangela umdlavuza. Kuphakanyiswa nokuthi amandla ayo okulwa nokuvuvukala kanye nokulwa nokuvuvukala angasiza ekunciphiseni izingozi ezithile.
Kubalulekile ukucacisa ukuthi lokhu akwenzi i-kefir ibe ukwelashwa komdlavuza noma indawo yokwelashwa kwezokwelapha, kodwa kusikisela ukuthi, njengengxenye yokudla okucebile ku- ukudla okubilisiwe, izithelo, imifino kanye ne-fiber, kungaba negalelo ekuvimbeleni isikhathi eside.
Izinzuzo ezithile zabantu abakhuthele kanye nabadlali
Kulabo abaziqeqesha njalo, i-kefir ingaba yinto ewusizo kakhulu. isithasiselo esihle kakhulu sangemva kokujimaOkuqukethwe kwayo amaprotheni kukhuthaza ukulungiswa nokuvuselelwa kwemisipha, ingxenye yayo yama-carbohydrate inikeza ukukhululwa kwamandla okuqhubekayo, kanti amaminerali afana ne-calcium, i-phosphorus, ne-magnesium asiza ekuvimbeleni ukuqaqamba kwamalunga nokukhathala.
Ngaphezu kwalokho, ngokusekela impilo yamathumbu nokuqinisa amasosha omzimba, i-kefir inganciphisa ingozi ukuvalwa ngenxa yokutheleleka okuncane ngezikhathi zokuqeqeshwa okujulile. Ama-probiotic ayo ahlotshaniswa nokusabela okuthuthukisiwe ekucindezelekeni ngokomzimba kanye nokunciphisa ukuvuvukala okuphansi ngemva kokuzivocavoca.
Elinye iphuzu elithakazelisayo ukuthi linikeza i-tryptophan, i-amino acid ehlobene nokukhiqizwa kwe- i-serotonin ne-melatoninLokhu kungakhuthaza ukulala okungcono, okuyisihluthulelo sokululama kwezemidlalo nokusebenza kahle.
Ukuqhathaniswa kobisi: inkomo, imbuzi nemvu ku-kefir
Uhlobo lobisi olusetshenziswa ukwenza i-kefir luthinta ukugayeka kokudla, inani lokudla okunomsoco kanye nokunambithekaUbisi lwenkomo lusetshenziswa kakhulu ezimbonini, kodwa abantu abaningi ngokwengeziwe bakhetha i-kefir yembuzi noma yemvu ngenxa yezici zayo ezithile.
Ubisi lwembuzi luqukethe ingxenye enkulu ye- i-beta-casein A2 uma kuqhathaniswa ne-A1 beta-casein ejwayelekile ezinhlotsheni eziningi zezinkomo zanamuhla. Ezinye izifundo ziphakamisa ukuthi amaprotheni e-A2 abekezelelwa kangcono ngabantu abanokungakhululeki kokugaya ukudla okuhlobene nobisi, njengoba ekhiqiza ama-peptide ambalwa njenge-BCM7, ahlotshaniswa nezinkinga kubantu abanokwanda kokungena kwamathumbu.
Ngaphezu kwalokho, ubisi lwembuzi luvame ukuba ama-globules amancane amafutha kanye ne-lactose encane kancane, okungaba nomthelela ekugayweni kwayo kalula kubantu abaningi. Okwamanje, ubisi lwezimvu luvame ukuba namaprotheni amaningi namafutha aphelele, okuholela ku-kefir eningi futhi esuthisayo.
Ezingeni lezakhamzimba ezincane, ubisi lwembuzi luvame ukuhlinzeka kancane i-vitamin A, i-calcium kanye ne-potassium kunobisi lwenkomo, futhi ngokuvamile luvela ezinhlelweni zokukhiqiza ezingadingi umzamo omkhulu, into eyenzeka kubathengi abaningi lapho bekhetha.
Indlela yokukhetha nokusebenzisa i-kefir ukuze uthole okuningi kuyo
Ukuze i-kefir ihlale ilungile izakhiwo ze-probioticKubalulekile ukuhlola ilebula. Okungcono kakhulu, khetha imikhiqizo ekhombisa ukuthi kukhona izinhlobo eziphilayo, ezingakaphekwanga ngemva kokubiliswa, futhi equkethe ubisi kanye nokubiliswa ngokuyinhloko, ngaphandle kohlu olude lwezithasiselo.
Kunconywa ukugwema i-kefir ene- ushukela owengeziwe, amasiraphu, izitashi noma izithasiselo zokwenziwanjengoba zilimaza kakhulu iphrofayili yempilo yomkhiqizo. Uma ukhetha ukunambitheka okumnandi, ungangeza njalo izithelo ezicoliwe, uju oluncane, isinamoni, noma i-cocoa ecoliwe ekhaya.
Ngokuphathelene nobuningi, ukuphakelwa okuzungeze ingilazi eyodwa ngosuku Lokhu kuvame ukwanele ukunikeza izinzuzo kubantu abaningi. Uma ungakaze ukuphuze ngaphambili, kungumqondo omuhle ukuqala ngengxenye yezingxenye izinsuku ezimbalwa ukuze uhlole ukubekezelela kwakho, njengoba ungase ube negesi encane noma ukuqunjelwa ekuqaleni ngenkathi i-microbiota yakho yamathumbu ishintsha.
I-Kefir ifanelana kahle kakhulu ne- ukudla kwasekuseni, ama-dessert, ukudla okulula kwasemini noma njengesidlo sangemuva kokujimaIngahlanganiswa nezithelo ezintsha, ama-oat flakes, amantongomane kanye nembewu; isetshenziswa njengesisekelo sama-smoothies; isetshenziswa njenge-dressing yesaladi enokhilimu (exutshwe namakhambi kanye nolamula); noma ifakwe kuma-cream emifino ukuze ibenze babe bushelelezi futhi banempilo.
Imiphumela emibi engaba khona kanye nezinyathelo zokuphepha
Kubantu abanempilo, i-kefir iwukudla kuphephile uma kudliwa ngokulinganiselaImiphumela emibi evame kakhulu ukungakhululeki okuncane kokugaya ukudla (igesi, ukuqunjelwa, indle ethambile kancane) ekuqaleni kokudla, okuvame ukuphela ezinsukwini ezimbalwa uma uqhubeka nokudla njalo.
Labo abaletha ukungezwani namaprotheni obisiUma kunjalo, i-kefir yobisi ayifaneleki, futhi kufanele kusetshenziswe amanzi noma i-kefir kakhukhunathi esikhundleni salokho. Ezimweni zokuntuleka okukhulu kwamasosha omzimba noma izifo zamathumbu eziyinkimbinkimbi, kuyalulekwa ukubonisana nochwepheshe wezempilo ngaphambi kokufaka inani elikhulu lama-probiotic.
Uma kwenziwe ekhaya, kubalulekile ukunakekela kakhulu. inhlanzeko enqubweni yokubilisaSebenzisa izitsha ezifanele (kungcono ingilazi), ungazivali kahle uma usebenzisana nemikhiqizo ebilisiwe njenge-kombucha, futhi ugweme ukungcoliswa yisikhunta. I-Kefir enephunga elingavamile, amabala anombala, noma ukunambitheka okungathandeki kufanele kulahlwe.
I-Kefir isizibonakalise njenge- ukudla okunokuguquguquka, okunomsoco futhi okumnandi kakhulu okubilisiwe Ukusekela amathumbu, amasosha omzimba, amathambo, i-metabolic, ngisho nempilo yezemidlalo, ngenxa yenhlanganisela yayo eyingqayizivele yama-probiotic, amavithamini, amaminerali, kanye namakhemikhali asebenzayo. Uma ikhethiwe futhi idliwa ngokuhlakanipha, ifanelana kahle nokudla okuhlukahlukene nokulinganiselayo kwaseMedithera, inikeza lokho kuthuthukiswa okwengeziwe "kokuphila" kwamagciwane okwaziswa yi-microbiota yethu yamathumbu futhi, ekugcineni, okuholela enhlalakahleni enkulu emazingeni amaningi.
