Le kefir konke ukufutheka emphakathini wezempilo yemvelo.

Kucebile ngezakhi kanye nama-probiotics, kunenzuzo kakhulu ekugayeni kanye nempilo yamathumbu.

Abantu abaningi bayibheka inempilo kuneyogathi.

Nazi izinzuzo zezempilo ze-9 ze-kefir ezisekelwa ucwaningo.

1. I-Kefir ingumthombo omangalisayo wabaningi
izakhi

I-Kefir isiphuzo esivutshiwe esenziwe ngobisi lwenkomo noma lwembuzi.

Yenziwa ngokungeza okusanhlamvu kwe-kefir obisini. Lezi akuzona izinhlamvu ze-cereal, kodwa ama-colonies afana nokusanhlamvu we-yeast nama-lactic acid amagciwane afana ne-cauliflower.

Emahoreni angaba ngu-24, ama-microorganisms ezinhlamvu ze-kefir ayanda futhi abilisa ushukela obisini, aluguqule abe yi-kefir.

Khona-ke okusanhlamvu kuyasuswa oketshezini futhi kungasetshenziswa kabusha.

Ngamanye amazwi, i-kefir iyisiphuzo, kodwa okusanhlamvu kwe-kefir kuyisiko lokuqala elisetshenziselwa ukukhiqiza isiphuzo.

I-Kefir ivela eMpumalanga Yurophu naseNingizimu-ntshonalanga ye-Asia. Igama lisuselwa egameni lesiTurkey ukhiye, okusho “ukuba mnandi” ngemva kokudla (1).

Amagciwane e-lactic acid okusanhlamvu aguqula i-lactose obisini ibe i-lactic acid. I-Kefir inambitheka emuncu njengeyogathi, kodwa inokungaguquguquki okuncane.

I-6 ounce (175 ml) ye-kefir enamafutha aphansi iqukethe (2):

• Iphrotheni: 4 amagremu
• I-calcium: 10% we-RDI
• I-Phosphorus: 15% we-RDI
• I-Vitamin B12: 12% we-RDI
• I-Riboflavin (B2): 10% we-RDI
• I-Magnesium: 3% we-RDI
• Inani elihle levithamini D

Ukwengeza, i-kefir iqukethe cishe amakholori angu-100, amagremu angu-7 kuya kwangu-8 wama-carbohydrates, namagremu angu-3 kuya kwangu-6 wamafutha, kuye ngohlobo lobisi olusetshenzisiwe.

I-Kefir futhi iqukethe izinhlobonhlobo eziningi ze-bioactive compounds, kufaka phakathi ama-organic acid nama-peptide, afaka isandla ezinzuzweni zayo zezempilo (1).

Izinguqulo zamahhala ze-kefir zingenziwa ngamanzi kakhukhunathi, ubisi lukakhukhunathi, noma ezinye iziphuzo ezinoshukela. Lezi ngeke zibe nephrofayili efanayo yokudla okunomsoco njenge-kefir-based based based.

I-Sumumé I-Kefir iyisiphuzo sobisi oluvutshiwe, olukhuliswe ngezinhlamvu ze-kefir. Iwumthombo ocebile we-calcium, amaprotheni namavithamini B.

2. I-Kefir iyi-probiotic enamandla kakhulu kune
Yaourt

Ama-microorganisms athile angaba nemiphumela ezuzisayo yezempilo lapho emunyisiwe (3).

Aziwa ngokuthi ama-probiotics, lawa ma-microorganisms angaba nomthelela empilweni ngezindlela eziningi, ukusiza ukugaya, ukulawula isisindo kanye nempilo yengqondo (4, 5, 6).

I-yogurt iwukudla kwe-probiotic eyaziwa kakhulu ekudleni kwaseNtshonalanga, kodwa i-kefir empeleni ingumthombo onamandla kakhulu.

Izinhlamvu ze-Kefir ziqukethe izinhlobo ezingama-61 zamabhaktheriya nemvubelo, okwenza kube umthombo ocebile kakhulu futhi ohlukahlukene we-probiotic, nakuba ukuhlukahluka kungahluka (7).

Eminye imikhiqizo yobisi evutshiwe yenziwa ngezinhlobo ezimbalwa kakhulu futhi ayinayo imvubelo.

I-Sumumé I-Kefir ingaba nama-microorganisms ahlukene angaba ngu-61, okuyenza ibe umthombo onamandla kakhulu wama-probiotics kuneminye imikhiqizo eminingi yobisi evutshiwe.

3. I-Kefir inezici ezinamandla zokulwa namagciwane

Amanye ama-probiotics ku-kefir akholelwa ukuthi avikela izifo.

Lokhu kuhlanganisa ama-probiotic I-kefir ye-lactobacillus, okuyingqayizivele ku-kefir.

Ucwaningo lubonisa ukuthi le probiotic ingavimbela ukukhula kwamagciwane ahlukahlukene ayingozi, kuhlanganise I-Salmonella, Helicobacter pylori et E. coli (8, 9).

I-Kefiran, uhlobo lwe-carbohydrate etholakala ku-kefir, nayo inezindawo zokulwa namagciwane (10).

I-Sumumé I-Kefir iqukethe i-probiotic I-kefir ye-lactobacillus kanye ne-kefir ye-carbohydrate, yomibili evikela amagciwane ayingozi.

4. I-Kefir ingathuthukisa impilo futhi inciphise amathambo
ingozi ye-osteoporosis

I-osteoporosis ibonakala ngokuwohloka kwezicubu zamathambo futhi iyinkinga enkulu emazweni aseNtshonalanga.

Kuvame kakhulu kwabesifazane asebekhulile futhi kwandisa kakhulu ingozi yakho yokuphuka.

Ukuqinisekisa ukudla okwanele kwe-calcium kungenye yezindlela eziphumelela kakhulu zokuthuthukisa impilo yamathambo nokunciphisa ukuqhubeka kwe-osteoporosis (11).

I-kefir enamafutha agcwele akuwona nje umthombo omuhle kakhulu we-calcium, kodwa futhi i-vitamin K2, edlala indima eyinhloko ku-calcium metabolism. Ukwengezwa kwe-K2 kunciphisa ingozi yokuphuka ngama-81% (12, 13).

Ucwaningo lwezilwane lwakamuva luxhumanisa i-kefir nokwanda kokumuncwa kwe-calcium emangqamuzaneni amathambo. Lokhu kuholela ekuqineni kwamathambo, okufanele kusize ukuvimbela ukuphuka (14).

I-Sumumé I-kefir esekelwe ebisi iwumthombo omuhle kakhulu we-calcium, futhi i-kefir yobisi lonke iqukethe i-vitamin K2. Lezi zakhi zinezinzuzo ezinkulu empilweni yamathambo.

5. I-Kefir ingavikela umdlavuza

Umdlavuza ungenye yezimbangela zokufa ezihamba phambili emhlabeni jikelele.

Kwenzeka lapho amangqamuzana angavamile emzimbeni wakho ekhula engalawuleki, njengesimila.

Ama-probiotics emikhiqizweni yobisi olubilisiwe kucatshangwa ukuthi anciphisa ukukhula kwesimila ngokuthuthukisa amasosha akho omzimba. Ngakho-ke kungenzeka ukuthi i-kefir ingakwazi ukulwa nomdlavuza (15).

Le ndima yokuvikela iye yaboniswa ezifundweni ezimbalwa ze-tube yokuhlola (16, 17).

Ucwaningo olulodwa lwabonisa ukuthi ukukhishwa kwe-kefir kunciphisa inani lamaseli omdlavuza webele emadodeni ngama-56%, uma kuqhathaniswa ne-14% kuphela ye-yogurt ekhishwe (18).

Khumbula ukuthi izifundo zabantu ziyadingeka ngaphambi kokuthi kuthathwe iziphetho eziqondile.

I-Sumumé Ezinye izifundo ze-test-tube nezilwane zibonisa ukuthi i-kefir ingase ivimbele ukukhula kwamangqamuzana omdlavuza. Nokho, azikho izifundo eziqhubekayo kubantu.

6. Ama-probiotics aqukethe angasiza ezinhlobonhlobo
Izinkinga zokugaya

Ama-probiotics afana ne-kefir angasiza ukubuyisela ibhalansi yamabhaktheriya anenzuzo emathunjini akho.

Yingakho bephumelela kakhulu ekwelapheni izinhlobo eziningi zohudo (19, 20).

Ukwengeza, kunobufakazi obanele bokuphakamisa ukuthi ama-probiotics nokudla kwe-probiotic kungadambisa izinkinga eziningi zokugaya ukudla (5).

Lezi zihlanganisa i-irritable bowel syndrome (IBS), izilonda ezibangelwa H. pylori ukutheleleka nabanye abaningi (21, 22, 23, 24).

Ngenxa yalesi sizathu, i-kefir ingaba usizo uma unezinkinga zokugaya.

I-Sumumé Ama-probiotics afana ne-kefir angakwazi ukwelapha izinhlobo eziningi zohudo. Zingaholela nasekuthuthukisweni kwezifo ezihlukahlukene zokugaya ukudla.

7. I-Kefir ine-lactose ephansi

Imikhiqizo yobisi evamile iqukethe ushukela wemvelo obizwa ngokuthi i-lactose.

Abantu abaningi, ikakhulukazi abantu abadala, abakwazi ukudiliza kahle nokugaya i-lactose. Lesi simo sibizwa ngokuthi ukungabekezelelani kwe-lactose (25).

Amagciwane e-lactic acid atholakala emikhiqizweni yobisi evutshiwe - njenge-kefir neyogathi - aguqula i-lactose ibe i-lactic acid. Ngakho-ke lokhu kudla kuqukethe i-lactose encane kakhulu kunobisi.

Futhi aqukethe ama-enzyme angasiza ukudiliza i-lactose nakakhulu.

Ngakho-ke, i-kefir ngokuvamile ibekezelelwa kahle abantu abangabekezeleli i-lactose, okungenani uma kuqhathaniswa nobisi oluvamile (26).

Khumbula ukuthi kungenzeka ukwenza i-kefir engena-lactose engu-100% usebenzisa amanzi kakhukhunathi, ijusi yezithelo noma esinye isiphuzo esingenalo ubisi.

I-Sumumé I-Kefir ine-lactose encane ngoba amagciwane ayo e-lactic acid asevele egaye i-lactose. Abantu abanokungabekezelelani kwe-lactose bavame ukuphuza i-kefir ngaphandle kwezinkinga.

8. I-Kefir Ingase Ithuthukise Izimpawu Zokwaliwa Nesifuba

Ukungezwani komzimba kubangelwa ukusabela kokuvuvukala ngokumelene nokudla okuthile noma izinto.

Abantu abanamasosha omzimba azwela ngokweqile bavame ukungezwani nezinto ezithile, okungadala izimo ezifana nesifuba somoya.

Ezifundweni zezilwane, i-kefir ikhonjiswe ukucindezela izimpendulo zokuvuvukala ezihlobene nokungezwani komzimba nesifuba somoya (27, 28).

Izifundo zabantu ziyadingeka ukuhlola kangcono le miphumela.

I-Sumumé Ubufakazi obulinganiselwe obuvela ezifundweni zezilwane bubonisa ukuthi ukudla i-kefir kungase kunciphise ukungezwani komzimba.

9. I-Kefir kulula ukwenza ekhaya

Uma ungaqiniseki ngekhwalithi ye-kefir ethengwa esitolo, ungayenza kalula ekhaya.

Kuhlanganiswe nezithelo ezintsha, i-kefir yenza i-dessert enempilo futhi emnandi.

Izinhlamvu ze-Kefir ziyatholakala kwezinye izitolo zokudla zezempilo nezitolo ezinkulu, kanye naku-inthanethi.

Ungathola futhi okuthunyelwe kwebhulogi namavidiyo amaningi afundisa ukukhiqizwa kwe-kefir, kodwa inqubo ilula kakhulu:

• Faka i-1 kuya ku-2 wezipuni (14 kuya ku-28 amagremu) wezinhlamvu ze-kefir ebhodweni elincane. Lapho usebenzisa kakhulu, isiko lizoshesha.
• Engeza cishe izinkomishi ezimbili (2 ml) zobisi, okungcono kakhulu okuphilayo noma okuluhlaza. Ubisi oluvela ezinkomeni ezifunzwa utshani lunempilo kakhulu. Shiya i-intshi engu-500 (1 cm) yesikhala phezulu ebhodweni.
• Ungakwazi ukwengeza ukhilimu onzima uma ufuna i-kefir ekhudlwana.
• Vala isivalo bese usishiya amahora angu-12 kuya kwangu-36 ekamelweni lokushisa. Yilokho kuphela.

Ngokushesha nje lapho iqala ukuzizwa isindayo, isilungile. Ngemuva kokuhlunga ngobumnene uketshezi, izinhlamvu zangempela ze-kefir zishiywe.

Manje usungakwazi ukufaka okusanhlamvu ebhodweni elisha elinobisi, futhi inqubo iqala futhi.

Kumnandi, kunomsoco futhi kulondolozeka kakhulu.

Thenga okusanhlamvu kwe-kefir lapha.

I-Sumumé Ungenza kalula i-kefir eyenziwe ekhaya usebenzisa ubisi nezinhlamvu ze-kefir.

Umphumela wokugcina

I-Kefir iwukudla okunempilo, okuvutshiwe okuhambisana nokufana nokuphuza iyogathi.

Lo mkhiqizo ngokwesiko wenziwa ngobisi lwenkomo, kodwa izinketho eziningi ezingezona ezobisi ziyatholakala.

Ucwaningo luphakamisa ukuthi iqinisa amasosha omzimba wakho, isiza ukwelapha izinkinga zokugaya ukudla, ithuthukisa impilo yamathambo, futhi ingase ilwe nomdlavuza.

Qala nge-kefir namuhla ukuze uthole okuningi kulesi siphuzo esimnandi nesimnandi.

I-Healthline nozakwethu bangase bathole ingxenye yemali engenayo uma uthenga usebenzisa isixhumanisi esingenhla.