Chii chinonzi kefir uye chinogadzirwa sei? Benefits uye Kukuvadza

KefirIcho chigadzirwa chemukaka chechisikigo uye chine hutano. Iyo yakakwira mune zvinovaka muviri uye probiotics uye inobatsira zvinoshamisa pakugaya uye hutano hwematumbo.

muchinyorwa "Kefir yakanakira chii", "chii chinonzi Kefir chakanaka", "kushandisa sei kefir", "kefir inobatsira", "ndezvipi zvinobatsira zvekefir", "pane kukuvadza mukefir", "izvo mavhitaminzi ari mukefir", "maitiro shandisa kefir", "chii chinogadzirwa nekefir, "sei kuvirisa kefir" Mibvunzo yakadai seyokuti:

Chii chinonzi kefir uye chinoshanda sei?

KefirChinwiwa chakaviriswa chinogona kugadzirwa nemvura kana mukaka. Kefir, iyo inova yekutanga kuvirisa inoumbwa nebhakitiriya uye mbiriso "kefir zviyoIzvi zvinoitwa uchishandisa '.

Izvi zviyo zvekefir zvinoshandiswa kupinza mukaka kubva kune mhou, gwai kana mbudzi kana musanganiswa wemvura une michero uye shuga.

Ichi chinwiwa chakaviriswa chinokonzeresa chine probiotic zvakanyanya. akapfuma uye zvishoma kuvava, asiwo zvinonaka.

Mvura Kefir

mvura kefir kushandiswa, nguva kefir zviyo Yakagadzirwa kubva kumhando nhatu huru dzebhakitiriya - Lactobacillus Brevis, Saccharomyces cerevisiae, uye Streptococcus lactis.

Nokuti inogona kutora mamwe mabhakitiriya uye mbiriso kubva mumhepo uye mvura, mvura kefir inogona kunge ine mamwe marudzi embiriso uye mabhakitiriya.

Mumvura kefir, kefir zviyo Inowedzerwa kumvura, michero yakaomeswa uye shuga.

kefir zviyo Kana ichinge yapedza shuga iripo, inovirisa uye inoburitsa mabhakitiriya eprobiotic anobatsira muhutano hwematumbo.

Kefir Kuravira kunovava zvishoma uye zvishoma carbonated nekuda kwekuvirisa. mvura kefir, marudzi emukaka kefir hazvizivikanwi zvakadaro.

Mukaka Kefir

mukaka kefirBhakitiriya yekutanga inowanikwa mairi Lactobacillus kefir. Makoroni ayo anowedzerwa kumukaka uye sezvavanodya shuga inowanikwa mu lactose, inovirisa uye inoburitsa yakakosha yehutano-inobatsira probiotics.

mukaka kefirkuvirisa kunowanzoitika kwemaawa makumi maviri nemana, zvichiteverwa ne kefir zviyo inosefa uye inoramba iri mvura. mukaka kefirIine kuwirirana kweyoghurt inoyerera uye kuravira kweyoga yakavava zvishoma.

kefir zviyo mushure mekusefa kubva mumvura yavanoshandisa kupinza, imwe kugadzira kefirVanogona kushandiswa zvakare kutanga.

zvakare kefir zviyo vanogona kurarama nokusingaperi chero bedzi vaine shuga yakakwana, zvinwiwa uye zvinovaka muviri.

Muchokwadi, senge kefir zviyo zera, ivo vanowana akasiyana zvivakwa zvichienderana nembiriso uye mabhakitiriya kubva kwavanogadzirwa, semamwe mabhakitiriya esymbiotic uye mbiriso tsika (SCOBY).

Nutritional Kukosha kweKefir

Kufanana nezvimwe zvigadzirwa zvemukaka, inzvimbo yakanaka yecalcium uye inewo yakakwira mazinga Vitamin B12Iine magnesium, vitamini K2, biotin, folate, enzymes uye probiotics.

Nekudaro, haina mwero wekudya kunovaka nekuti hunhu hunogona kusiyana zvichienderana nemukaka wemhou kwaunogadzirwa, tsika nenharaunda.

Semuenzaniso, kapu yechitoro-yakatengwa yakazara-fat kefir ine zvinotevera zvinovaka muviri:

160 macalorie

12 magiramu emacarbohydrates

10 gramu mapuroteni

8 magiramu emafuta

390 milligrams yecalcium (30 muzana DV)

5 micrograms yevhitamini D (25 muzana DV)

90 micrograms yevhitamini A (10 muzana DV)

376 milligrams ye potassium (8 muzana DV)

Kefir hutano hunobatsiraNdiyo yakasarudzika probiotic yemukati yechinwiwa ichi inokonzeresa mazhinji eiyo Zvinoenderana neongororo ye2019, inogona kunge iine anopfuura makumi mashanu emhando dzeprobiotic bhakitiriya uye mbiriso, senge anotevera marudzi:

Kluyveromyces marxianus / Candida kefyr

Lactococcus lactis subsp. lactis

Lactococcus lactis subsp. cremoris

Streptococcus thermophilus

Lactobacillus delbrueckii subsp. bulgaricus

Lactobacillus casei

Kazachstani unispora

Yogurt yekutanga

Bifidobacteria lactis

Leuconostoc mesenteroides

Saccaromyces unisporus

Ndezvipi Zvakanakira Kefir?

Ine zvakawanda zvakakosha zvinovaka muviri

KefirChinwiwa chakaviriswa chagara chichigadzirwa nemukaka wemombe kana wembudzi. mumukaka kefir zviyo inoitwa nekuwedzera

Idzi itsika dzembiriso uye lactic acid mabhakitiriya, kwete zviyo nenzira yakajairika. Munguva yemaawa makumi maviri nemana, kefir zviyoUtachiona huduku huri mumukaka hunowedzera shuga nemukaka uye hunoivira. kefir zvinoita. Zvadaro zviyo zvinobviswa kubva mumvura uye zvinogona kushandiswa zvakare.

Kunobva kefir, chikamu cheEastern Europe uye Southwest Asia. Zita rayo rinoreva "kunzwa zvakanaka" mushure mekudya. kiyi Rinobva pazwi rokuti ".

Lactic acid mabhakitiriya anoshandura lactose mumukaka kuita lactic acid, saka kefirIine kuvira kunovava seyoghuti.

Kefir Iyo ine zvakare akasiyana akasiyana bioactive komisheni, kusanganisira organic acids uye peptides anobatsira kune hutano hwayo.

Kefirasiri-mukaka shanduro, kokonati mvura, mukaka wekokonati kana nezvimwe zvinwiwa zvinotapira. Zvavo zvakabva pamukaka kefir Izvo hazvizove neyakafanana nutrient profile se

Kefir inoita kuti matumbo ashande here?

KefirProbiotics haingobatsiri chete mudumbu, asiwo inotsigira hutano hwematumbo.

Kusiyana nemaprobiotics anowanikwa muyoghurt, asingakwanise kupfuudza maasidhi anehasha mudumbu,efir probiotics Inogona kutakurwa kusvika kudumbu guru.

KefirZvinotendwa kuti mukaka uri mumukaka unoderedza acidity yemudumbu uye unobvumira mabhakitiriya kuti afambe nemudumbu asina kugezwa.

Kana yakafumurwa kune pH mazinga akafanana neaya emudumbu acid mu vitro, kefir probiotics anogona kurarama.

Pamusoro pe, kefirUtachiona huri muura hunokura kana hukanamatira kumaseru, seaya anowanikwa muura.

Izvi zvinoreva kuti masero aya anogona kubatsira kuisa matumbu, ayo anogona kukudzivirira kubva kumabhakitiriya anokuvadza.

Kefir Miedzo yeLab pairi inoratidza maitiro ayo pasina maturakiti edu eGI, kusanganisira kugona kwayo kurarama mumatumbo makuru.

Izvo, kefirIzvi zvinoreva kuti inogona kunge iine mukana wekudzoreredza hutano hwemudumbu uye kudzoreredza kwakaringana mabhakitiriya mazinga muhutu husina hutano.

Iyo probiotic ine simba kupfuura yogati.

Mamwe ma microorganisms ane zvinobatsira pahutano kana adyiwa.

probiotics Aya ma micro-organisms, anozivikanwa se

Yogatindeimwe yeanonyanya kuzivikanwa probiotic chikafu, asi kefir Icho chaicho chinhu chine simba zvakanyanya.

kefir zviyo Iine anenge makumi matatu emhando dzakasiyana dzebhakitiriya uye mbiriso, zvichiita kuti ive yakapfuma kwazvo uye yakasiyana sosi yeprobiotics.

Zvimwe zvigadzirwa zvemukaka zvakaviriswa zvinogadzirwa kubva kumarudzi mashoma uye hazvina mbiriso.

Iine anti-bacterial properties

KefirMamwe maprobiotics anofungidzirwa kudzivirira kubva kuhutachiona. Izvi, kefir yakasarudzika probiotic ye Lactobacillus mabhakitiriya anosanganisirwa.

Tsvagiridzo inoratidza kuti iyi probiotic bacteria, Salmonella, Helicobacter pylori ve E. coli Inoratidza kuti inodzivisa kukura kwebhakitiriya yakasiyana-siyana inokuvadza, kusanganisira

KefirKefiran, rudzi rwecarbohydrates inowanikwa muzvigadzirwa zvemukaka, inewo antibacterial properties.

Inovandudza hutano hwemapfupa uye inoderedza njodzi ye osteoporosis

Osteoporosis inoratidzwa nekuparara kwemapfupa emapfupa. Inonyanya kuitika kune vakadzi vakwegura uye inowedzera njodzi yekutyoka mapfupa.

Kuve nechokwadi chekudya kwakakwana kwe calcium hutano hwemapfupaNdiyo imwe yenzira dzakanakisa dzekuvandudza mamiriro uye kunonoka kufambira mberi kweosteoporosis.

Yakagadzirwa kubva mumukaka wakakwana kefirIzvo zviri zviviri sosi yakakura ye calcium uye Vitamin K2 inosanganisira. Ichi chikafu chinotora chikamu chepakati mu calcium metabolism, uye kudya kwakakwana kunoderedza njodzi yekutyoka ne81%.

Zvidzidzo zvemhuka zvenguva pfupi yapfuura kefiryakaratidza kuti inogona kuwedzera calcium kutorwa nemasero emapfupa. Izvi zvinopa kuvandudzwa kwefupa, izvo zvinobatsira kudzivirira kuputsika.

Inodzivirira kubva kugomarara

Chirwere chegomarara ndicho chimwe chezvirwere zviri kukonzera ndufu pasi rose. Zvinoitika kana paine kukura kusingadzoreki kwemasero asina kujairika mumuviri, semuenzaniso, bundu. 

MaProbiotics muzvigadzirwa zvemukaka zvakaviriswa anofungidzirwa kuti anotadzisa bundu kukura nekudzikisa kuumbwa kwecarcinogenic compounds uyezve nekukurudzira immune system.

Iri basa rekudzivirira rakacherechedzwa mune dzakawanda test-tube zvidzidzo. 

chidzidzo, kefir inotorwayakaratidza kuti yoghurt yakabudiswa yakaderedza huwandu hwemasero egomarara rezamu remunhu ne56%, nepo yogati yakabviswa yakaderedza ne14%.

Kunoderedza matambudziko ekugaya

Kefir Maprobiotics senge probiotics anobatsira kuenzanisa mabhakitiriya ane hushamwari ari mumatumbu. Nechikonzero ichi, ivo vanonyanya kushanda kune akawanda marudzi emanyoka.

Pane humbowo hwakawanda hwekuti probiotics uye probiotic chikafu chinogona kubatsira nemhando dzese dzematambudziko ekugaya.

Izvi zvinosanganisira irritable bowel syndrome (IBS), inokonzerwa nehutachiona hweH. pylori. maronda uye matambudziko akasiyana-siyana ekugaya. Naizvozvo, kana uine matambudziko ekugaya kefir Inogona kubatsira.

Zviri nani kushivirirwa nevaya vane lactose kusashivirira 

Mukaka uye zvigadzirwa zvemukaka zvine shuga yechisikigo inonzi lactose. Vanhu vazhinji, kunyanya vanhu vakuru, havakwanisi kuputsa zvakanaka uye kuisa lactose. kumamiriro ezvinhu aya lactose kusashivirira It akadana.

Muzvokudya zvemukaka wakaviriswa (kefir uye yogati) lactic acid mabhakitiriya anoshandura lactose kune lactic acid, saka zvikafu izvi zvakaderera mu lactose pane mukaka. 

Ane ma enzyme anogona kubatsira kuputsa lactose mberi. Nokuti, kefir zviri nani kushivirirwa nevanhu vane lactose kusashivirira, kanenge zvichienzaniswa nemukaka wenguva dzose.

Uyezve, ndeye 100% lactose-isina. kefirZiva kuti inogona kugadzirwa uchishandisa kokonati mvura, muto, kana imwe mvura isina mukaka.

Inovandudza allergy uye asthma zviratidzo 

Allergic reactions inokonzerwa nemhinduro dzekuzvimba kune zvisingakuvadze zvakatipoteredza zvinhu. Vanhu vane hypersensitive immune system vanowanzo batwa neallergies, izvo zvinogona kukonzera mamiriro akaita seasthma.

Muzvidzidzo zvemhuka, kefirYakaratidzwa kudzvinyirira mhinduro dzekuzvimba dzine chekuita neallergies uye asthma.

Inokurudzira detoxification

Tinogara tichioneswa chepfu kubva kune heavy metals, mishonga yekuuraya zvipembenene, zvinosvibisa, zvinochengetedza uye makemikari ane chepfu.

Izvi zvinosvibisa zvinopinda mumiviri yedu patinodya, kufema, uye kubata zvinhu zvakatipoteredza. Mushure mekunge chepfu iyi yapinda mumuviri wedu, inoramba iri mumatishu nemaseru.

Iine hutano hwakakosha mhedzisiro, kusanganisira kukonzera matambudziko ehutano hwepfungwa, kenza, uye kugaya, metabolic, uye kubereka kusagadzikana.

KefirInogona kushandiswa kubatsira kubvisa muviri uye kuchenesa masero emarara asingadiwi.

KefirYakanyanya kunaka pakurwisa aflatoxins anowanzo kuwanikwa muchikafu. Aflatoxins inopararira kuburikidza nemold spores uye inowanikwa munzungu.

Iyo inozivikanwa zvakare kukanganisa zviyo zvakaita segorosi, chibage uye soya, uye inogona kuonekwa mumafuta akadai secanola, soya bean uye cottonseed. KefirNekuti mamwe mabhakitiriya mubhakitiriya anosunga kune aflatoxins, anogona kuvauraya uye mamwe marudzi efungal zvinosvibisa. 

Mudziviriri anobatsira.

chikafu kefir Inoramba iri itsva kwenguva yakareba kana yakaviriswa nayo

Kuvirisa inzira yekukurudzira hutano, mabhakitiriya akanaka kuti abudirire, achisiya pasina nzvimbo yeasina hutano, mabhakitiriya akaipa kuti ararame.

kunwa kefirInosimudzira hutano microbiota mumatumbo, zvinoreva kuti mabhakitiriya akaipa haagone kubata ipapo.

Somuenzaniso, panzvimbo yembiriso kefir zviyo Chingwa chakagadzirwa uchishandisa breadcrumbs chinowanzogara chiri chitsva kwenguva refu, kurwisa mold uye mamwe ma microbes anokurudzira kuora.

Inobatsira kupora nekukurumidza

KefirYayo probiotics uye anti-kuzvimba zvivakwa zvinogona kubatsira maronda kupora nekukurumidza uye kuderedza njodzi yevanga.

Kuenzaniswa nemishonga yechinyakare maronda senge sirivheri sulfadiazine, kefir yakaratidza kuderedza kuzvimba uye kuumbwa kwevanga uye kukurudzira kuporeswa kwemaronda, pamwe nekunaka kupfuura kurapwa kwakajairika.

KefirProbiotics inotendwa kuti inobata basa mukuporesa maronda aya nekudzorera chiyero kune vanga kana chero nharaunda yehutachiona inogara panzvimbo yeronda.

Inoderedza kukwegura

Oxidative stressNdicho chikonzero chikuru chekukwegura uye zvirwere zvine chokuita nezera uye zvirwere.

Kana yagadzirwa nemukaka kana soya mukaka kefirIyo yakakwirira mu antioxidants, iyo inozivikanwa kuti inonoke oxidative kusagadzikana uye nekudaro inokonzera kuchembera kazhinji.

Zvirwere zvinokonzerwa nekukwegura, zvakadai sedementia uye mamwe marudzi ekenza, zvinogona kunonoka apo kudya kwakapfuma mu antioxidants, zvakadai sekefir, inopedzwa.

Zvimwe zvinokonzerwa neoxidative stress zvinosanganisira matambudziko emwoyo.

Inotsigira hutano hwehuropi

Mukuedza kwemhuka, kefirZvakaratidzwa kuvandudza kudzidza kwenzvimbo, kupa kubatanidzwa kuri nani kwendangariro uye kunonotsa kudzikira kwekuziva kunowanzoitika mumatambudziko edementia akadai sechirwere cheAlzheimer.

Nekuda kwekubudirira kweiyi mibairo yekutanga, kefir Kutsvakurudza kwakawanda kunodiwa kuti unzwisise mhedzisiro uye makomisheni ayo pakuita kwekuziva kwemunhu.

Kefir Benefits for Ganda

Kefir inobatsira Izvi zvinoshanda kwete mukati memuviri chete, asiwo kune kunze. Ganda redu zvakare kefirvanogona kubatsirwa kubva.

Kefir Kwete chete inobatsira kurwisa mabhakitiriya anokonzera acne, zvakare kefirMazhinji emakomisheni ari mukati anogona kushandiswa kurerutsa ganda.

Vanhu vazhinji vanoda kuwedzera kunyange ganda toni, uye zvikonzero zvinosiyana zvakanyanya. Kushandisa kefir kune ganda Inogona kubatsira kubvisa acne uye kupenya ganda zvakasikwa.

Ko Kefir Fattening?

Kefirine marudzi mashanu emabhakitiriya anogona chaizvo kubatsira nekurema uye kurasikirwa kwemafuta emuviri.

Lactobacillus gasseri

Iyi bhakitiriya inogona kuwedzera saizi yemamorekuru emafuta uye kubatsira kutora mafuta mashoma nekudya kwega kwega kwaunodya. Izvi zvinobatsira mukudzikisa huwandu hwehuwandu hwehuwandu hwehuwandu uye huremu, pamwe nemafuta emudumbu, anozivikanwawo se visceral adipose tissue. 

Lactobacillus paracasei

Mhando iyi yebhakitiriya inowedzera imwe hormone inogadzirisa kukwanisa kwayo kupisa-mafuta. Nokuwedzera kudya, uri kurayira muviri kupisa mafuta akawanda.

Lactobacillus rhamnosus

Utachiona uhu dzimwe nguva hunonzi homoni yekufutisa. leptin Inowedzera kuguta nekuiviga. Kushandisa rudzi urwu rwebhakitiriya nguva dzose kunogona kuwedzera kuora muviri kusvika ku50 muzana.

Lactobacillus amylovorus ve Lactobacillus delbrueckii 

Zvidzidzo zvinoratidza kuti marudzi maviri aya anogona kuderedza mafuta emuviri zvakanyanya muvarwere vanoashandisa zvichienzaniswa nevasingaashandise.

Aya maviri maprobiotics akakosha kune hutano gut microflora uye kana aripo, anosimudzira yakashandurwa simba metabolism uye yakagadziridzwa kuumbwa kwemuviri. 

Nzira yekuita sei kefir kumba?

Kana iwe usina chokwadi chemhando yekefir yakatengwa, iwe unogona kuzviita nyore kumba. Kuwedzera mimwe michero mitsva inoshanduka kuita imwe yezvinonaka uye zvinonaka zvakanyanya.

Kzviyo zve efirUnogona kuzvitenga kubva kuzvitoro zvikuru.

Kuita Kefir

- 1 kana 2 maspuni kefir zviyoIsa muhari duku. Iyo yakawanda iwe yaunoshandisa, iwe nekukurumidza iwe uchaita tsika.

– Wedzera 2 makapu emukaka, zviri nani organic kana mbishi. Siya imwe nzvimbo kumusoro kwehari.

- Kana iwe uchida kuti kefir ive yakanyanyisa, unogona kuwedzera kamu cream.

- Vhara chifukidzo uye uende kwemaawa 12-36 pane kutonhora kwekamuri. Izvi zvakawanda.

- Yakagadzirira kana yatanga kutaridzika seyakadzvanywa. Zvadaro yepakutanga kefir zviyoChengeta mvura zvishoma nezvishoma kuitira kuti utore.

- Iye zvino isa zviyo muhari itsva nemukaka uye uende nenzira imwechete zvakare. kefir zviite.

Inonaka, inovaka muviri uye ine hutano hwakanyanya.

Own kefirzvakawandisa kuita kefir zviyoizvo zvausingade uye iwe unogona kuzvishandisa zvakare nekusingaperi, zvinowirirana kefir source Unongoda mari shoma kuti uendese.

Kushandisa kefir uye kuchengetedza kunoda kudzidzira uye imwe ruzivo sezvo vari kushingaira makoroni.

Hezvino zvimwe zvinhu zvekufunga nezve kugadzira kefir:

- kefir zviyoUsambofa wakaisa pachena kune zuva rakananga, kunyanya panguva yekuvirisa.

- KefirBirai mumagaba egirazi akavharika asi chengetedza chivharo chakasununguka. Kuvirisa kunogadzira gasi, izvo zvinogona kuita kuti mudziyo uputika kana pasina nzvimbo yekuti gasi ribude.

- Nguva dzose shandisa mvura yakasvibiswa paunenge uchigadzira kefir. Kana zvichibvira, ita shuwa kuti maronda ese eklorini abviswa mumvura yako.

- Usamboshandisa chero rudzi rwesimbi mukuvirisa, sezvo simbi inogona kuparadza utachiona mukefir. Izvi zvinosanganisira zvipunu, ndiro, midziyo yekuyeresa nemasefa.

- kefir zviyoInoda chikafu kuti irarame. Kana ukasadzipa chikafu nguva nenguva, dzinofa. Isa zviyo zvisina kushandiswa mufiriji kwemwedzi miviri.

- Kana ikasiiwa kuti ivirise kwenguva yakareba, mukaka kefir Inogona kupatsanurwa kuita whey uye mvura uye isingachanwike.

Ndezvipi Zvinokuvadza Kunwa Kefir?

Kana uine allergic kumukaka kana lactose isingashiviriri kunwa kefir Unogona kusangana nemimwe maside effects.

Mikaka yekudyara, yakadai sesoya, mupunga, kana mukaka wearumondi, kana mvura kefir inogona kunge iri sarudzo iri nani kwauri.

Nguva dzose kefir Paunotanga kunwa, zvinotora nguva kuti muviri ujairirwe kune hutano mazinga ebhakitiriya uye mbiriso, uye unogona kuwana mashoma mhedzisiro panguva yekuchinja uku.

Zvinonyanyozivikanwa ndezvi:

– chituru chemvura

– Bvunza

- Nausea

- Headache

– Kurwadza kwemuviri

Kunyange zvazvo izvi zvisingafadzi, hazvisi chikonzero chekunetseka uye ndizvo kefir inoderera uye inonyangarika muvhiki yekutanga yekushandiswa.

Munguva ino, mabhakitiriya ane hutano anoparadza hutachiona husina hutano mumatumbo uye kudzorera kuenzana kwechisikigo, saka zvakakosha kubvisa tsvina uye chepfu kubva pane izvi.

Semagumo;

KefirChinwiwa chinovaka muviri chinobatsira hutano. Iwo maprobiotics muchinwiwa ichi chakaviriswa anopa akawanda akakosha hutano mabhenefiti. Kefir Inogona kugadzirwa kubva mumvura, mukaka kana mukaka wezvirimwa.

Kunyange iyo yogati ndiyo inonyanya kuzivikanwa sosi yeprobiotics, mukaka kefir chaizvoizvo ine zvakawanda zvakasiyana-siyana uye zvakawanda zveprobiotics. Kefir, anove mapoka madiki ebhakitiriya uye mbiriso inovirisa shuga mugadziko rako remvura kefir zviyo Inogadzirwa kubva mumvura yakasanganiswa ne

Kefir Iye zvino yave kuwanikwa zvakanyanya mune zvekutengesa. KefirIine inovava, zvishoma carbonated kuravira, unogona kupfumisa kuravira kwezvinwiwa nemichero uye zvakasikwa zvinotapira.

KefirSezvo ine zvakawanda zvinobatsira pautano, inofanira kunwiwa mazuva ose.