Kuvandudza mune mamwe mabikirwo kunogona kupa hupenyu hwakawanda kukudya kwedu uye kutiita kuti tinzwe kufarira zvakanyanya. Naizvozvo, zvakaringana kusamira uye kugadzira zvitsva nezvikafu uye musanganiswa ungave unofadza, une hutano uye unofadza. Nhasi tinopa mamwe mazano ekusanganisa kefir mukudya kwezuva nezuva nenzira iri nyore uye inokurumidza.
Dzimwe nguva tinowanzo dzokorora zvimwe zvekudya zuva nezuva nekuti zvine hutano uye zvinoita kuti tinzwe zvakanaka. Uye izvi zvakakwana, sezvo tiri kuteerera muviri wedu uye kuupa hutano zuva rega rega. Zvisinei, tinogona kupedzisira tafinhikana nekusasiyana.
Kana tikaona kuti kudya chimwe chinhu kunyanya kwekudya kwemangwanani hakusi nyore, kunonaka uye kunovaka muviri uye tichizvidzokorora mazuva ese, zvingangoita kuti tinozopedzisira taguta. Naizvozvo, sarudzo yakanaka ndeyekuramba uchidya idzi sarudzo dzine hutano pakudya kwemangwanani kwega kwega, svutugadzike kana kudya kwemanheru, asi kusiyanisa musanganiswa wezvigadzirwa uye mharidzo kuti uwane mibairo inonakidza uye inogutsa.
Kefir, zvokudya zvine utano
Kefir chikafu cheprobiotic. Izvi zvine mhenyu tupukanana dzinogara muura uye dzinobatsira kuchengetedza chiyero cheiyo intestinal microbiota. Kefir, yakafanana neyogati, ine kunyange probiotics yakawanda kupfuura yogati. Inogona kuva inoshanda zvikuru mukurwisa matambudziko ekugaya semanyoka. Kefir inotarisira hutano hwemapfupa, inodzivirira kune mamwe mabhakitiriya, inovandudza mamiriro ezvinhu akadai seasthma uye inofananidzwa nevaya vasingashiviriri lactose, pakati pezvimwe zvakawanda zvakanaka.
Kefir inozivikanwawo seBulgarian yoghurt, kefirada mukaka, shiri diki yogati muChile, pakati pevamwe. Icho chigadzirwa chemukaka chakafanana neyogati yemvura, asi ine mapundu, ayo anoviriswa kuburikidza nekuita kwekubatana kwembiriso (fungi) uye mabhakitiriya.
Mapundu iwayo anoyeuchidza cauliflower, asi haasi. Mukuwedzera, vanogona kudyiwa, hapana chinoparara kubva kukefir nokuti inonaka. Mune rudzi urwu rweyoghurt, lactose mumukaka inoshandurwa kuita lactic acid, ndicho chikonzero vanhu vane lactose kusagadzikana vanogona kudya kefir.
Inogona kutorwa padumbu risina chinhu kuti uwedzere kushanda, nokuti kefir ine nzira yakajeka mumatumbo asina chinhu. Pfungwa iri pano ndeyekuti mabhakitiriya akanaka senge lactobacillus anogona nyore nyore kunamatira kudumbu remukati uye kupararira, kutora nzvimbo uye kuvhara kunze kwetsikidzi dzakaipa. Nekudaro, iwe unogona zvakare kutora iyo kefir chero nguva yaunoda.
Ndeipi nguva yakanakisisa?
Kana takanzwa nezvese zvinovaka muviri zvinobatsira zvekefir, tinogona kuda kuzviita chikamu chehupenyu. Kefir inzira inonakidza yekuvandudza hutano hwekudya. Zvechokwadi, kana tichizonwa mamwe kefir, tichada kuve nechokwadi kuti tinonwa panguva yakakodzera.
Haasi munhu wose ane zviitiko zvakafanana nekefir, uye zviitiko zvemunhu pachake zvinofanira kuverengwa pakusarudza nguva yekunwa ichi chinwiwa. Izvo zvataurwa, vanhu vazhinji vanokurudzira kuti tinwe pakutanga kwezuva. Kana isu tisiri mafeni emangwanani, inogona zvakare kutorwa isati yatanga kudya kwezuva. Kana tikazviita seizvi, tinogona kunge tive nehutano hwakanaka hwekugaya zuva rose.
Nguva yakanakisisa yekunwa kefir ndeye padumbu risina chinhu pakutanga kwezuva. Nekuda kweizvozvo, inovandudza intestinal hutano uye kugaya. Mukuwedzera, tinogonawo kuitora usiku tisati tarara. Kefir ine tryptophan, amino acid inogona kukurudzira kurara zviri nani. Tryptophan inobatsira kuwedzera mazinga ehomoni melatonin, iyo inogadzirisa kurara-kumuka kutenderera.
Uyezve, tinogona kunwa kefir nechikafu kana kunwa chete. Sarudzo iri kwatiri. Izvo zvataurwa, kune vanhu vazhinji vanofarira kunwa kefir nekudya kwavo. Tinofanira kungoyeuka kuti kefir inogona kugutsa zvakawanda.
Uye kunyange iwe usingafaniri kunwa kefir mangwanani, inofanira kudziviswa usati waenda kunorara usiku. Sezvo ichikanganisa kugaya zvokudya, inogona kutitadzisa kurara zvakanaka usiku. Pane kudaro, tinofanira kuedza kuva nekefir panguva yatinenge tichizoshanda. Kunyange kana tikanwa gare gare muzuva, inofanira kunge iri maawa mashomanana tisati tarara.
Mazano akanakisa ekupa kubata kwepakutanga kune kefir
Kunwa kefir panzvimbo ye yogurt kunofanira kuonekwa muBumbiro reSpain, nokuti dairy iyi izere neprobiotics iyo inogadzirisa muviri wedu, inotibatsira kuti tirambe takasimba uye tine utano. Ngatiyeukei kuti kefir haisi vegan, saka aya marudzi emazano akakodzera chete kune avo vanotevera chikafu chetsika. Hongu inogona kunge yakakodzera kune vanodya miriwo, kana ovolacto vegetarians.
Kefir nemichero
Hapana chinhu chinonaka sendiro yemuchero mutsva wakachekwa. Chikafu chinotapira, chinonaka, chine utano uye chine mavara. Kana, nekuwedzera, tinowedzera kefir, tichawedzera chimiro chakasiyana, chichatizadza zvakanyanya uye tichave tichizvidyisa isu nemabhenefiti makuru ayo mukaka uyu unopa.
Zvibereko zvinogona kunge zvakasiyana-siyana, senge cocktail musyrup, kana kuzvicheka isu, semuenzaniso, hafu yeapuro, hafu yebhanana, hafu ye tangerine uye sitirobheni. Nemahafu akasara tinogadzirira muto wepanyama kana kuuchengeta mu tupperware yezuva rinotevera.
nezviyo
Kefir inoshanda zvakasiyana-siyana uye tinogona kuishandisa sechinotsiva mundiro idzodzo dzatinowanzo gadzira neyoghurt, kana mukaka, nenzira yechinyakare. Nechikonzero ichi, mbiya yemukaka uyu ine zviyo inochengetedza hurongwa hwedu hwekugayiwa kwemuviri muchimiro chakanakisa uye inosimbisa dziviriro yedu.
Chinhu chakanaka ndechekuti shandisa zviyo zvine utano, pasina shuga, dhayi, zvinowedzera uye zvichingodaro, asi kana nemukana iri snack yemwana, tinogona kufuratira panguva yakakodzera uye kuwedzera zviyo zvechokoreti, kana shanduro ine hutano ingadai ine zviyo zvakakwana uye pasina. shuga uye wedzera yakachena yakasviba chocolate chips.
nemichero yakatsvuka
Zvibereko zvitsvuku zvine utano hwakanaka, chitubu che antioxidants izvo zvinodzivirira muviri wedu kubva kune mahara radicals. Musanganiswa wekefir nema berries matsvuku unonaka kwazvo, unofadza uye une hutano hukuru.
Tinogona kusarudza magaba emichero yakatsvuka yakasanganiswa inotengeswa muzvitoro zvikuru, seMercadona, semuenzaniso, kana kushandisa muchero mutsvuku chaiwo, senge blueberries, blackberries, raspberries, sitiroberi, nezvimwe. Imwe sarudzo ingave yekuenda kuchikamu chakaoma nechando chesupermarket wotsvaga mapakeji emaberries akaomeswa nechando avanowanzo tengesa.
nejamu
Vanhu vazhinji vanofarira kunwa kefir yavo nejamu shoma nguva zhinji nekuti ingangove ndiyo nzira iri nyore yekunavira mukaka kefir. Ingo wedzera 1-2 mashupuni ejamu kune kefir, uye iwe uchawana zvakakwana zvinotapira, zvinonaka-zvinonaka zvekunwa nekukasira.
Isu tichangowedzera huwandu hunodiwa hwejamu kumukaka kefir uye simbisa zvishoma. Iwe unogona kusiya chitarisiko chemarbled kana kusanganisa zvese pamwechete kuti uwedzere kuravira kwakafanana uye chitarisiko.
Mune masaradhi
Tinogona kuwedzera zviyo zvitsva zvekefir zviyo semupfeko wesaladhi panzvimbo yeyoghuti kana mukaka. Kefir zviyo zvinogona kubatsira vanhu vane matambudziko akakomba ekugaya, akadai seakatsamwa bowel syndrome uye ulcerative colitis. Izvi zvine maprobiotics, ari ma microbes anowanzo kuwanikwa mudumbu rekudya asi anogona kushaya mune vamwe vanhu.
Isu tichashandisa yedu yekupfeka yekubikira kana kunyangwe vhezheni yakatengwa nechitoro uye towedzera 1/4 kapu yekefir zviyo, kusanganisa kusvika yangosanganiswa. Tichadira magreen gourmet greens, gaka risina mhodzi nemadomasi emwana tonakidzwa nekunakirwa kwebhinzi.
kuwaridza pachingwa
Kefir "cheese" inogona kupararira pane yako yaunofarira chingwa chegorosi, crackers kana toast. Rudzi urwu rwechizi runogadzirwa nyore nyore nekuisa 1 kapu yekernels mu strainer kana cheesecloth bag.
Isu tichaisa strainer kana bhegi pamusoro pemudziyo uye rega mvura ichidonha kwemaawa akati wandei kana husiku. Tichavhenganisa kefir yakanyungudutswa ne chives, herbs kana zvinonhuwira uye tishandise sekunge iri cream cheese.
Super ndiro yekefir ine oats
Kusika hakuna miganhu. Nokudaro, tinotora ndiro uye tinoronga kudya kwemasikati kwakakwana uye kune utano nekefir. Cheka michero uye uwedzere oatmeal, mubran kana mumaflakes. Isu tinosanganisira sunflower, nhanga, chia, flax, sesame uye chero chatinoda (kwete zvese, isu tinogonawo kusarudza imwe chete kana kuti hapana). Tinogona kupedzisa ndiro iyi inoshamisa nayo nzungu zvidimbu zvakadai semarnuts, hazelnuts, cashews, almonds, nezvimwe. Chero bedzi yakagochwa uye isina munyu.
Kana tichida kupa chimwe chinhu chinotapira, tinogona kuwedzera teaspoon yehuchi hwepanyama, grated pure cocoa, imwe rudzi rwesirasi kana jamu, piniki yeStevia, kana zvishoma zvishoma zvemazambiringa akaomeswa kana michero yakaomeswa.
Tichifunga nezvekukura kwendiro, zvinonzwisiswa kuti haisi dessert, asi chikafu chikuru, saka tinogona kuishandisa pakudya kwemanheru, kana sechikafu kana tave nekudya kwemasikati kushoma, kana kunyange kwemangwanani kana tichikwanisa. kuparadza zvose izvozvo. Chokwadi ndechekuti chingave chimwe chekudya kwemangwanani kwakazara uye kwakaringana kwatinogona kugadzira, sezvo iine zviyo, nzungu, chokoreti, michero uye zvigadzirwa zvemukaka, yakanakira zvese-mu-imwe yemuviri.
mazai akasanganiswa
Iwe unogonawo kusanganisa zviyo zvekefir mumazai. Isu tichawedzera 1/4 kapu yezviyo kune yedu yatinoda yakakanyiwa zai, zai resaladhi kana omelette resipi.
Kefir zviyo zvinogona kushandiswa sechinzvimbo chezai kune vanhu vanoda kudya mabhakitiriya anobatsira uye mashoma ane cholesterol-ine yolks. Zviyo zvinogona zvakare kutsiva mazai machena muayisikirimu mabikirwo, achitsiva ese kana chikamu chevachena.
muto ane avocado
Uku kupfeka zvine moyo kwakakunakira iwe semuriwo. Iyo yakazara ne superfoods uye inosangana nemhando dzakasiyana dzekudya.
Iro muto wakakora, wakajeka, wakapfuma mumakwenzi uye unonaka chose. Yakapfuma muprobiotics, mafuta ane hutano, mavitamini nemaminerari. Tinogona kuishandira sechipfeko chesaladhi, kufambisa huku kana kuwaridza pachingwa.
Milkshakes uye ice cream
Kana isu tichigadzira inotonhorera uye yechando smoothies zhizha rino, tinogona shandura mukaka usina mukaka nekefir. Nenzira iyi tichawana huturu hwehunyoro uye izvo zvinobatsira zvehutano zvichawedzera.
Tinongofanira kuwedzera dairy iyi kumusanganiswa wenguva dzose, sezvatisati tawedzera mukaka kana yogati kana kirimu. Ngatiyeukei kuti kefir hafu yemvura uye hafu inopindirana, saka huwandu huchafanirwa kuverengerwa zvakanyatsonaka. Paunenge uchigadzira masmoothies, tinokurudzira kusveta michero uye kuwedzera kefir kune blender nezvidimbu zvemichero uye mbeu kana nuts. Kune mazaya echando, tinogona kuzadza mold nepuni yemukaka uye tisiye michero muzvidimbu kuitira kuti mharidzo iwedzere kunakidza.
Iyi inzira yakanaka yekuwana yakawanda yehutano hwekuwedzera mune rimwe girazi. Musanganiswa haukuvadzi mabhakitiriya mhenyu. Kana isu tine dambudziko nekusvava kwekefir, edza kuisanganisa nema berries (blueberries, strawberries, kana raspberries inoshanda zvakanaka, kana yakachena kana yakaoma) uye hafu yebhanana. Kana tikaita kusanganiswa uku, tinofanira kunwa kuzununguka pakarepo, pane kuirega igare usiku hwose, sezvo fructose mushuga ichaputsa probiotics yakanaka munguva. Ndosaka kutenga inotapira kefir haimbove yakanaka sarudzo kana kunhuhwirira musupamaketi: Probiotics, netsanangudzo, inoputswa neshuga, zvinotapira, kana zvinonhuwirira zvinowedzerwa kukefir.
Tinoda kushandisa kefir sechinhu chemvura mu smoothies nokuti inovhara 3 yezvikamu zvishanu zvakakosha zvekuzununguka kwakaenzana: chigadziko chemvura, chikafu chine simba, uye kuwedzera kweprotein. Kefir chinwiwa chemukaka chakagadzirwa chakazara neprotein, calcium, uye rarama tsika dzinoshanda kutsigira kugaya uye hutano hwekudzivirira zvirwere.
Zvibereko popsicles
Tinogona kuunza mufaro kuzhizha neiyi fruity probiotic popsicles. Iwo matsva, anotapira uye anogoneka zvachose. Chatinoda chete kefir, muchero wekusarudza kwedu, uye uchi kuti tiravire. Taigona kutosefa muriwo.
Iyi michero popsicles ine utano, asi hazvirevi kuti haina kunaka. Zvimwe zvinosanganiswa zvemichero nekefir zvinogona kuva: pineapple uye chido chibereko, mango uye sitirobheri, mabheri, kana peach uye cherry.
yakashanduka kuita chizi
Izvi zvakafanana ne yogurt cheese, apo whey inodonha, ichisiya kusimba kwakanyanya kunogona kupararira sekrimu cheese. Tichangovhara simbi isina tsvina ine gauze yakanaka kana 100% jira rekotoni. Tichaisa strainer mukati meimwe hari. Zvadaro tichanyatsodururira kefir mumucheka wakagadzirwa ne gauze. Serum inotanga kudonha.
Tichasunga migumo ye cheesecloth kudzivirira zvipembenene uye guruva kupinda, asi isu tichairega ichizorora mu strainer kweinenge 1 awa. Zvadaro tichaisunga zviri nani uye tiisungirire kuitira kuti kefir inomiswa pamusoro pesevha. Rega tigare kwemaawa angangoita makumi maviri nemana, kusvika yave neakakora sour cream consistency.
Mushure memaawa makumi maviri nemana, tichadzikisa bhegi rakarembera uye tinochera kefir cheese mumudziyo wekuchengetedza. Isu tinosuka jira mumvura inotonhora, tobva tageza pamhepo inopisa kana kuifashaidza kuti ichenese kwenguva inotevera. Zvadaro tinenge tichingorunga nemunyu, miriwo kana chimwe chinhu.
kefir pancakes
Iri resipi rinoratidza kamwe uye zvachose kuti mapakeke anogona kuve nyore kugadzira uye ane hutano kudya. Chinhu chakavanzika pano ndicho kefir, chiyeuchidzo cheyogati inomhanya yakafuma mune gut-healthy probiotics. Pamwe chete nezvimwe zvese zvinoshandiswa, zvinokandwa mu blender uye kurohwa pasina nguva. Zvadaro, tichavaendesa kune pani inopisa uye tisiye mapakeke akatsvuka.
Iyo Kefir mune resipi inopa mapuroteni, asi zvakare ine hupfumi sosi yeprobiotics, iyo mabhakitiriya anobatsira pakuvandudza matumbo ane hutano. Chokwadi chinotaurirwa, kupisa kwepani kunoderedza simba reprobiotics. Asi netarisiro pachasara yakakwana kuti inakirwe neimwe nzira.
kefir mugcake
Iri nyore-kapu imwe chokoreti keke richava dessert yedu yatinofarira. Ichokoreti, yakareruka, yakanyorova, uye haina kuvhara zvinotapira. Kefir inoshanda sechinhu chinovirisa, ichiwedzera hupfumi kune inonaka uye kuchengetedza keke yakanyorova.
Muchikafu ichi unogona kudzivisa zai, iyo isinganyanyi kuwanda munyika yemakeke. Saka yakanakira vanhu vane zai allergies kana vegans. Zvisinei, iyo probiotics mu kefir inourawa nekupisa kwekubika.
Chii chekuwedzera kune kefir kuti uvandudze kuravira?
Vamwe vanhu vanoona kuti vanopedzisira vashuva kuravira kwakasimba, kubvongodza kwekefir pachayo. Nekudaro, zvakajairika kuti mukanwa unzwe kuravira kunoshamisa sezvo ivo vasina kujaira kuitora. Kana tine matambudziko nekuravira, zvinokurudzirwa sanganisa nemichero sezvatataura pamusoro uye zvinotapira ne stevia 100% yakachena kuravira. 100% yakachena stevia ndiyo yega sweetener inokurudzirwa kuti ishandiswe neiyi inonakidza probiotic. Stevia ndeyemusikirwo, inobva muchirimwa, haina macalorie, uye yakachengeteka kune vane chirwere cheshuga. Kunyanya kukosha, hazvikuvadze iyo microbiome. Muchokwadi, nyanzvi hadzitombozvioni sezvinotapira zvachose, zvinongokurudzira zvinotapira zvinonzwa parurimi.
Ukuwo, hazvikurudzirwe kusanganisa nemaple syrup, agave kana uchi. Maple syrup uye agave ane high glycemic index, iyo inovhiringidza microbiome. Uchi hutachiona hwechisikigo hunokanganisa neprobiotics yakanaka mukefir. Pasinei nechokwadi chokuti uchi hwakanakisisa uye tinohushandisa semishonga, kuporesa maronda kana kuputika; zvakare inokwidza shuga yeropa senge glucose yakachena, saka ishandise zvine mwero.