Inoonekwa seimwe yezvokudya zvine hutano zvakanyanya muzana remakore rechiXNUMX. Mukaka kefir inwiwa yeprobiotic ine akawanda bioactive makomisheni, asi inofanirwa kudyiwa zuva nezuva here?
Aya maprobiotics, senge lactic acid mabhakitiriya, anokwanisa kubatsira kusimbisa immune system uye kurwisa hutachiona hunokuvadza uye carcinogens; Uyezve, ivo vanowanzoonekwa sekiyi yekuvandudza matambudziko mazhinji ekugaya. Kana isu tichiri kusava nechokwadi kana tichifanira kunwa mukaka kefir, ipapo tichawana zvose pamusoro pechinwiwa ichi pazasi.
Chii?
Mukaka kefir yakatanga kune dzimwe nzvimbo dzeEastern Europe uye Southwest Asia. Zita racho rinobva pashoko reTurkey keyif, zvinoreva "kunzwa zvakanaka" mushure mekudya.
Kefir chinwiwa chakaviriswa, chinowanzogadzirwa nemukaka wemombe kana wembudzi. Inogadzirwa nekuwedzera zviyo zvekefir kumukaka. Aya haasi zviyo zviyo, asi zviyo-senge makoroni embiriso uye lactic acid mabhakitiriya akafanana nekoliflower pakuonekwa.
Kwemaawa anenge makumi maviri nemana, ma microorganisms ari mu kefir zviyo anowedzera uye anovirisa shuga mumukaka, achishandura kuva mukaka kefir. Mbeu dzinobva dzabviswa kubva mumvura uye dzinogona kushandiswa zvakare kugadzira zvimwe. Zviri pachena kuti kefir ndiyo inwa, asi zviyo ndiyo tsika yekutanga inoshandiswa kugadzira chinwiwa.
Iro lactic acid mabhakitiriya muzviyo zvinoshandura lactose mumukaka kuita lactic acid, saka kefir inonaka seyoghuti, asi ine yakawanda inomhanya.
Propiedades
A 175ml kushumirwa kweiyo yakaderera-mafuta mukaka kefir ine:
- Simba: 100 macalorie
- Mapuroteni: 4 gramu
- Carbohydrates: 8 gramu
- Mafuta: 4 gramu
- Calcium: 10% yemvumo yezuva nezuva inokurudzirwa
- Phosphorus: 15%
- Vitamin B12: 12%
- Riboflavin (B2): 10%
- Magnesium: 3%
Iinewo huwandu hwakanaka hwevhitamini D. Uyezve, kefir ine inenge 100 makorikori, 7-8 magiramu e-carbs, uye 3-6 gramu emafuta, zvichienderana nerudzi rwemukaka unoshandiswa.
Kefir inewo zvakasiyana-siyana zvebioactive compounds, kusanganisira organic acids uye peptides inobatsira kune hutano hwayo. Dairy-isina shanduro yekefir inogona kugadzirwa nemvura yekokonati, mukaka wekokonati, kana mvura. Zvinonzwisisika, izvi hazvizove nehumwe hutano hwehuhu semukaka-based kefir.
Yakurudzirwa mvumo yezuva nezuva
Nyanzvi dzakawanda dzinokurudzira kudya mukombe pazuva kuwedzera hutano hwakanaka hwechinwiwa ichi chine simba. Zvakanaka, isu tichatanga nedosi yakaderera uye zvishoma nezvishoma kuwedzera kune yaidiwa huwandu kuti tiongorore kushivirira uye kuderedza mhedzisiro yakaipa.
Zvinofanira kuonekwa kuti mukaka kefir unogadzirwa kubva kune zvigadzirwa zvemukaka uye hauna kukodzera kune vanhu vane mukaka wemukaka kana kunzwa kune zvigadzirwa zvemukaka. Uyezve, kunyange zvazvo vanhu vakawanda vane lactose kusashivirira vanogona kuitsungirira pasina dambudziko, inogona kukonzera migumisiro yakaipa mune vamwe vanhu. Kana tine migumisiro yakaipa mushure mekudya kefir mukaka, tichaedza kuishandura kune zvinwiwa zvakaviriswa zvakagadzirwa nekokonati kana mvura.
Vakawanda vanoti inogona kubatsira mukuderedza uremu. Inogona kutotsigira uremu hwekuchengetedza nekuda kwehuwandu hwayo hwekudya. Nezvakataurwa, isu tichasarudza mavhezheni asina shuga kuti tiwane mabhenefiti akawanda ane mashoma macalorie asina chinhu.
Batsirwa
Kefir yakazivikanwa seyaigona sosi yeprobiotics uye mamorekuru ane hutano hwakasiyana hunhu. Kudya chikafu ichi kune hutano hwakakura.
Yakapfuma mune probiotics
Mamwe ma microorganisms anogona kuva nemhedzisiro yehutano inobatsira kana akamedzwa. Anozivikanwa semaprobiotics, aya tupukanana anogona kukanganisa hutano munzira dzakawanda, kubatsira kugaya, kudzora uremu, uye hutano hwepfungwa.
Yogurt ndiyo inonyanya kuzivikanwa probiotic chikafu muWestern diet, asi kefir ndiyo inonyanya kusimba sosi. Kefir zviyo zvine anosvika makumi matanhatu nenhanhatu mabhakitiriya uye mbiriso, zvichiita kuti ive yakapfuma kwazvo uye yakasiyana sosi yeprobiotics, kunyangwe kusiyana uku kunogona kusiyana.
Inovandudza hutano hwemapfupa
Osteoporosis inoratidzwa nekuparara kwemapfupa emapfupa uye inonyanya kunetseka munyika dzekuMadokero. Inonyanya kuitika pakati pevakadzi vakwegura uye inowedzera zvakanyanya njodzi yekuputsika.
Kuve nechokwadi chekudya kwakakwana kwecalcium ndiyo imwe yenzira dzinoshanda dzekuvandudza hutano hwemapfupa uye kunonoka kufambira mberi kweosteoporosis. Yakakwana-mafuta mukaka kefir haisi chete sosi yakakura ye calcium, asiwo yevhitamini K2, iyo inotora chikamu chepakati mu calcium metabolism. K2 supplementation yakaratidzwa kuderedza ngozi yekuputsika kusvika ku81%.
Kubatsira nematambudziko ekugaya
Probiotics sekefir inogona kubatsira kudzorera kuenzana kwebhakitiriya inobatsira mumatumbo. Ndosaka vachibudirira zvikuru mukurapa marudzi mazhinji emanyoka.
Pamusoro pezvo, humbowo hwakakura hunoratidza kuti probiotics uye probiotic chikafu chinogona kuderedza matambudziko mazhinji ekugaya. Izvi zvinosanganisira kushatirwa kwebowel syndrome, maronda anokonzerwa neH. pylori infection, nezvimwe zvakawanda. Nokuda kwechikonzero ichi, kefir inogona kubatsira kana uine matambudziko nekudya.
yakaderera mu lactose
Zvigadzirwa zvemukaka zvine shuga yechisikigo inonzi lactose. Vanhu vazhinji, kunyanya vanhu vakuru, havagone kuputsa uye kugaya lactose zvakanaka. Chirwere ichi chinonzi kusashivirira kwelactose.
Lactic acid mabhakitiriya mune yakaviriswa chikafu chemukaka, senge kefir uye yogati, inoshandura lactose kuita lactic acid, saka zvikafu izvi zvine lactose shoma pane mukaka. Izvo zvinewo ma enzymes anogona kubatsira kuputsa lactose mberi.
Ndicho chikonzero nei mukaka kefir unobvumirwa zvakanaka nevanhu vane lactose kusagadzikana, zvishoma kana zvichienzaniswa nemukaka wenguva dzose. Cherechedza kuti zvinokwanisika kuita 100% lactose-isina kefir uchishandisa kokonati mvura, muto wemichero, kana chimwe chinwiwa chisina mukaka.
Kusiyana ne yogurt
Kefir uye yogati ine zvigadzirwa zvemukaka zvakaviriswa. Zvisinei, vane zvinhu zvakasiyana zvishoma.
Kefir uye yogati zvakafanana zvikuru pakuti zvose zvinosanganisira mukaka wakaviriswa une mabhakitiriya anobatsira. Vane maitiro ehutano akafanana, ane zvishoma mumafuta, uye a protein source. Zvinogonekawo kugadzira zvese nemukaka-usina mukaka dzimwe nzira, uye vanhu vanogona kuzvishandisa mukudya nenzira yakafanana.
Ose ari maviri anowanzo gadzirwa neanoshanda "mhenyu" mbiriso yekutanga kit, iyo ine basa rekukura mabhakitiriya anobatsira. Kusiyana neyoghurt, mukaka kefir unouya chete kubva kune mesophilic strains, iyo inokura pakupisa kwekamuri uye haidi chero rudzi rwekupisa.
Vane zvakawanda zvakafanana, asi kefir inowanzova ne huwandu hwakawanda hweprobiotics uye hukuru hwakasiyana-siyana hwehutachiwana hwebhakitiriya uye mbiriso. Kamwe yakaviriswa, mukaka kefir ine inovava inonaka yakafanana nekuravira kweGreek yogurt. Kusimba kwekunaka kunoenderana nekuti chinwiwa chakaviriswa kwenguva yakareba sei: kuvirisa kwenguva refu kunowanzo tungamira kune yakasimba, inovava kuravira uye inoburitsa imwe carbonation.
Kusiyana nemvura kefir
Mvura yekefir inowanzova nekunaka kwakanyanyisa uye kupenya kwemavara kupfuura mukaka kefir, uye inowanzogadzirwa nemvura inotapira kana muto wemichero.
Mvura kefir inogadzirwa nenzira yakafanana nemukaka uye kokonati kefir. Kufanana nemukaka wakasiyana-siyana, plain water kefir inogona kunakirwa kumba ichishandisa hutano hwekuwedzera uye inoita huru, ine hutano imwe nzira yekunwa zvinhu zvakadai sesoda kana majusi emichero akagadzirwa.
Zvisinei, mvura kefir inofanira kushandiswa zvakasiyana pane zvatinoshandisa mukaka kefir. Tichaedza kuiwedzera kune masmoothies, madhirita ane hutano, oatmeal, kupfeka saladhi, kana kungoinwa zvakatsvinda. Sezvo iine huturu hushoma uye hushoma hwetart, haisi iyo yakanyanya kutsiva mukaka mumabikirwo.
Kushandisa sei?
Vanhu vanogona kushandisa kefir nenzira imwecheteyo semukaka uye yogurt. Semuenzaniso, tinogona kunwa ichitonhora mugirazi, tiidururire muzviyo, oatmeal kana muesli, kuwedzera kune smoothies kana kudya nemichero. Kefir inogona kutoshandiswa mumachira esaladhi, yogati yakaomeswa nechando, zvinhu zvakabikwa, uye muto. Zvisinei, ramba uchifunga kuti kupisa iyo kefir kuchaita kuti tsika dzirarame.
Inogona kuva hwaro hwakanaka hwemasobho uye stews izvo zvingadaidzira buttermilk, sour cream, heavy cream, kana yogati. Iyo inogona zvakare kuve yakanaka inotsiva chero ipi neipi mumidziyo yakabikwa, mbatatisi yakakanyiwa, soups, uye nezvimwe kuti uwedzere huturu hwemukati uye kuwana zvese zvakanaka zvakanaka zvekefir.
Tinogona kutoishandisa kugadzira kefir chizi, yakaoma, yakaomeswa mhando yechizi inogona kusaswa pamusoro pezvatinoda kudya kwemanheru ndiro.
Kuita sei kumba?
Kana isu tisina chokwadi nezvehutano hwekefir yakatengwa muchitorosi, tinogona kuzviita nyore kumba. Ramba uchifunga kuti kefir zviyo zvemukaka uye zvinwiwa zvisiri zvemukaka zvakasiyana.
Maitiro ekugadzira mukaka kefir kumba ari nyore kwazvo:
- Tichaisa pakati pepuni imwe kana maviri (14 kusvika 28 gramu) yekefir zviyo muhari duku. Patinoshandisa zvakanyanya, inokura nekukurumidza.
- Tichawedzera makapu maviri (500 ml) emukaka, kunyanya organic kana kunyange mbishi. Mukaka wemhou dzakadyiswa uswa ndiwo une utano. Tichasiya 2,5 cm yenzvimbo kumusoro kwehari. Tinogona kuwedzera kamu cream kana tichida mukobvu kefir.
- Tichaisa chivharo uye tochisiya pakati pe12 ne36 maawa patembiricha yekamuri.
- Kana yangotanga kuita kunge lumpy, wapedza. Mushure mokusefa zvinyoronyoro mvura, zviyo zvepakutanga zvekefir zvinosara. Tobva taisa bhinzi mugaba idzva rine mukaka mushoma uye hurongwa hunotanga zvakare.