Ukwenza izinto ezintsha kwezinye iiresiphi kunokunika ubomi obuninzi ekutyeni kwethu kwaye kusenze sizive sinomdla ngakumbi. Ke ngoko, kulungele ukungazinzi kwaye wenze izinto ezintsha ngokutya okutsha kunye neendibaniselwano ezinokuba mnandi, zisempilweni kwaye zibe nomdla. Namhlanje sinikezela ngeembono zokubandakanya Kefir ekutyeni kwemihla ngemihla ngendlela elula nekhawulezayo.
Ngamanye amaxesha sikholisa ukuphinda ezinye izidlo mihla le kuba zisempilweni kwaye zisenza sizive sonwabile. Kwaye oku kugqibelele, kuba siphulaphula imizimba yethu kwaye sinikezela ngempilo yonke imihla. Nangona kunjalo, sinokugqiba ekubeni sidikwe ngokungahlukanisi.
Ukuba sifumanisa ukuba ukutya okuthile ngokukodwa kwisidlo sakusasa akukho lula, kumnandi kwaye kunempilo kwaye siyiphinda yonke imihla, kunokwenzeka ukuba ekugqibeleni siya kuhlutha. Ke ngoko, ukhetho olulungileyo kukuqhubeka nokutya ezi zikhetho zisempilweni kwisidlo sakusasa ngasinye, kwi-snack okanye isidlo sangokuhlwa, kodwa ukwahluka indibaniselwano yezithako kunye nenkcazo-ntetho ukuze ufumane iziphumo ezinomtsalane nezanelisayo.
Kefir, ukutya okunempilo
I-Kefir kukutya kweprobiotic. Ezi ziqulethe ii-microorganisms eziphilayo ezihlala emathunjini kwaye zinceda ukugcina ibhalansi ye-intestinal microbiota. I-Kefir, efana kakhulu neyogathi, iqulethe iiprobiotics ezingaphezulu kuneyogathi. Ingayi ngempumelelo kakhulu ekulweni iingxaki zokugaya ukutya njengorhudo. I-Kefir inyamekela impilo yethambo, ikhusela kwiibhaktheriya ezithile, iphucula iimeko ezifana ne-asthma kwaye ifana nalabo abangayinyamezeli i-lactose, phakathi kwezinye izinto ezintle.
I-Kefir ikwabizwa ngokuba yi-yogurt yaseBulgaria, ubisi lwe-kefirada, iyogathi yeentaka ezincinci eChile, phakathi kwabanye. Yimveliso yobisi efana kakhulu neyogathi elulwelo, kodwa ngamaqhuma, avundisiweyo ngesenzo esidibeneyo segwele (umngundo) kunye neebhaktheriya.
Loo maqhuma akhumbuza i-cauliflower, kodwa akunjalo. Ukongezelela, banokudliwa, akukho nto ichithwa kwi-kefir kuba iyamnandi. Kulo hlobo lwe-yogurt, i-lactose ebisi iguqulwa ibe yi-lactic acid, yingakho abantu abanokunyamezela kwe-lactose banokudla i-kefir.
Inokuthi ithathwe kwisisu esingenalutho ukuze ukwandise umphumo, kuba i-kefir inendlela ecacileyo emathunjini angenalutho. Umbono apha kukuba iibhaktheriya ezilungileyo ezifana ne-lactobacillus zinokuncamathela ngokulula kwi-intestinal tract kwaye zisasazeke, zithatha indawo kwaye zixinzelele ngaphandle kwezinambuzane ezimbi. Nangona kunjalo, unokuthatha i-kefir nangaliphi na ixesha olithandayo.
Liliphi elona xesha lilungileyo?
Ukuba sivile malunga nazo zonke izibonelelo zezondlo ze-kefir, sinokufuna ukuyenza inxalenye yobomi. I-Kefir yindlela emangalisayo yokuphucula impilo yokugaya. Ewe, ukuba siza kusela i-kefir ngakumbi, siya kufuna ukuqiniseka ukuba siyayisela ngexesha elifanelekileyo.
Akuyena wonke umntu onamava afanayo kunye ne-kefir, kwaye amava omntu kufuneka athathelwe ingqalelo xa ethatha isigqibo sokusela esi siselo. Oko kuthethwa, abantu abaninzi bacebisa ukuba siyisele ekuqaleni kosuku. Ukuba asikho abalandeli besidlo sakusasa, sinokuthathwa ngaphambi kwesidlo sokuqala sosuku. Ukuba siyenza ngolu hlobo, sinokuba nempilo engcono yokwetyisa imini yonke.
Ixesha elifanelekileyo lokusela i-kefir kwisisu esingenanto ekuqaleni kosuku. Ngenxa yoko, iphucula impilo yamathumbu kunye nokugaya. Ukongeza, sinokuyithatha ebusuku ngaphambi kokulala. I-Kefir iqulethe i-tryptophan, i-amino acid enokukhuthaza ukulala okungcono. I-Tryptophan inceda ukonyusa amanqanaba ehomoni ye-melatonin, elawula umjikelo wokuvuka kokulala.
Kwakhona, sinokusela i-kefir ngokutya okanye ukuyisela yodwa. Ukhetho luxhomekeke kuthi. Oko kuthethwa, baninzi abantu abakhetha ukusela i-kefir kunye nokutya kwabo. Kufuneka nje sikhumbule ukuba i-kefir inokwanelisa kakhulu.
Kwaye nangona akuyomfuneko ukuba usele i-kefir ekuseni, kufuneka igwenywe ngaphambi kokulala ebusuku. Ekubeni inempembelelo kwinkqubo yokwetyisa, inokusithintela ukuba singalali ngokwaneleyo. Kunoko, kufuneka sizame ukuba ne-kefir ngexesha apho siza kusebenza. Nokuba siyisela kamva emini, kufuneka ibe ziiyure ezimbalwa ngaphambi kokulala.
Iingcamango ezilungileyo zokunika umnxeba wokuqala kwi-kefir
Ukusela i-kefir endaweni ye-yogurt kufuneka kubonakale kuMgaqo-siseko waseSpain, kuba olu bisi lugcwele i-probiotics eya kulawula umzimba wethu, isinceda sihlale sinamandla kwaye sinempilo. Masikhumbule ukuba i-kefir ayikho i-vegan, ngoko ke ezi ntlobo zeengcamango zifanelekile kuphela kwabo balandela ukutya kwendabuko. Ewe inokulungela abantu abatya imifuno, okanye imifuno ye-ovolacto.
Kefir kunye neziqhamo
Akukho nto imnandi ngaphezu kwesitya seziqhamo ezigayiweyo. Isitya esimnandi, esimnandi, esinempilo kwaye esinemibala. Ukuba, ukongeza, songeza i-kefir, siya kongeza ukuthungwa okuhlukileyo, kuya kusigcwalisa ngakumbi kwaye siya kuzondla ngeenzuzo ezinkulu ezinikezelwa lolu bisi.
Iziqhamo zinokuhluka, njenge-cocktail kwisiraphu, okanye sizinqumle, umzekelo, isiqingatha se-apula, isiqingatha sebhanana, isiqingatha se-tangerine kunye ne-strawberries. Ngama-halves asele silungiselela ijusi yendalo okanye sigcine kwi-tupperware ngosuku olulandelayo.
ngeecereals
I-Kefir iguquguquka kakhulu kwaye sinokuyisebenzisa njengento yokuthatha indawo kwezo zitya esihlala sizilungiselela nge-yogurt, okanye ubisi, ngendlela yendabuko. Ngesi sizathu, isitya solu bisi esineenkozo siya kugcina inkqubo yethu yokwetyisa ikwimeko elungileyo kwaye siya komeleza ukhuseleko lwethu.
Into efanelekileyo kukuba sebenzisa iicereals ezinempilo, ngaphandle kweeshukela, iidayi, izongezo kunye nokunye, kodwa ukuba ngengozi yi-snack yomntwana, sinokujika amehlo ngexesha elifanelekileyo kwaye songeze i-cereals yetshokolethi, okanye inguqu ephilileyo eya kuba ngama-grains apheleleyo kwaye ngaphandle. iswekile kwaye wongeze iitshiphusi zetshokholethi ezicocekileyo ezimnyama.
ngeziqhamo ezibomvu
Iziqhamo ezibomvu zisempilweni kakhulu, umthombo we antioxidants ezikhusela imizimba yethu kwiiradicals zamahhala. Umxube we-kefir kunye namajikijolo abomvu amnandi kakhulu, anomdla kwaye anempilo kakhulu.
Sinokukhetha iitoti zeziqhamo ezibomvu ezidibeneyo ezithengiswa kwiivenkile ezinkulu, njengeMercadona, umzekelo, okanye sisebenzise isiqhamo esinye esibomvu esifana neblueberries, blackberries, raspberries, strawberries, njl. Enye inketho inokuba kukuya kwindawo enomkhenkce kwivenkile enkulu kwaye ujonge iipakethe zamaqunube amkhenkce abadla ngokuwathengisa.
nge jam
Abantu abaninzi bathanda ukusela i-kefir yabo nge-jam encinci ye-jam ixesha elininzi kuba mhlawumbi yindlela elula yokunambitha ubisi lwe-kefir. Yongeza nje i-1-2 ithispoon ye-jam kwi-kefir, kwaye uya kufumana isiselo esimnandi, esinesidima esimnandi ngokukhawuleza.
Siza kufaka kuphela inani elifunekayo le-jam kwi-kefir yobisi kwaye sigxobhoze kancinci. Ungayishiya inkangeleko eyenziwe ngemabhile okanye udibanise yonke into kunye nencasa efanayo kunye nenkangeleko.
Kwiisaladi
Singongeza iinkozo ze-kefir ezisanda kuhluthwa njengento yokugqoka isaladi endaweni yeyogathi okanye ubisi. Iinkozo zeKefir zinokunceda abantu abaneengxaki ezinzulu zokugaya ukutya, njenge-irritable bowel syndrome kunye ne-ulcerative colitis. Ezi ziqulathe iiprobiotics, eziziintsholongwane ezihlala zifumaneka kwindlela yokwetyisa kodwa zinokunqongophala kubantu abathile.
Siza kusebenzisa iresiphi yethu yokunxiba okanye inguqulelo ethengiweyo evenkileni kwaye songeze i-1/4 yekomityi yeenkozo ze-kefir, ukuxuba de kudityaniswe. Siza kugalela imifuno emnandi yegourmet, ikhukhamba engenambewu kunye neetumato zomntwana kwaye sonwabele incasa echuliweyo yeembotyi.
usasaze kwisonka
I-Kefir "i-cheese" inokusasazwa kwisonka sakho esithandayo sengqolowa, i-crackers okanye i-toast. Olu hlobo lweeshizi lwenziwa ngokulula ngokubeka i-1 indebe ye-kernels kwi-strainer okanye isikhwama se-cheesecloth.
Siza kubeka i-strainer okanye isikhwama phezu kwesitya kwaye sivumele ulwelo lukhuphe iiyure ezininzi okanye ubusuku bonke. Siza kuxuba i-kefir ekhutshiweyo kunye ne-chives, imifuno okanye iziqholo kwaye siyisebenzise njengokungathi i-cream cheese.
Isitya esikhulu se-kefir kunye ne-oats
Ukudala awazi imida. Ngoko ke, sithatha isitya kwaye siqulunqa isidlo sasemini esipheleleyo nesinempilo nge-kefir. Sika iziqhamo kwaye wongeze oatmeal, kwi-bran okanye kwi-flakes. Sibandakanya ujongilanga, ithanga, i-chia, iflakisi, isesame kunye nantoni na esiyifunayo (hayi yonke into, sinokukhetha enye okanye akukho nanye). Singagqibezela esi sitya singakholelekiyo ngaso amandongomane amaqhekeza anje ngewalnuts, hazelnuts, cashews, almonds, njl. Ngalo lonke ixesha zigcadiswa, zingenatyuwa.
Ukuba sifuna ukubonelela ngento emnandi, singongeza icephe lobusi bendalo bendalo, i-cocoa ecocekileyo egayiweyo, uhlobo oluthile lwesiraphu okanye i-jam, i-pinch ye-Stevia, okanye i-raisins encinci okanye iziqhamo ezomileyo.
Ngenxa yobukhulu besitya, kuyaqondwa ukuba ayisiyiyo idessert, kodwa isidlo esikhulu, ngoko sinokuyisebenzisa kwisidlo sakusihlwa, okanye njenge-snack ukuba sinesidlo sasemini esincinci, okanye isidlo sakusasa ukuba siyakwazi. ukutshabalalisa yonke loo nto. Inyani yeyokuba iya kuba sesona sidlo sakusasa sigqibeleleyo nesilungeleleneyo esinokuthi sisenze, kuba ineecereals, amandongomane, itshokolethi, iziqhamo kunye neemveliso zobisi, eyona nto ilungele umzimba wonke.
amaqanda aqhuqhiwe
Unokudibanisa kwakhona iinkozo ze-kefir kumaqanda. Siza kongeza i-1/4 yekomityi yeenkozo kwiqanda esilithandayo, isaladi yeqanda okanye iresiphi ye-omelet.
Iinkozo zeKefir zingasetyenziselwa indawo yeqanda kubantu abafuna ukutya ibhaktheriya enenzuzo ngakumbi kunye nezikhupha ezincinci ezine-cholesterol. Iinkozo zinokuthatha indawo yabamhlophe beqanda kwiiresiphi ze-ayisikrimu, endaweni yazo zonke okanye inxalenye yabamhlophe.
isosi ngeavokhado
Oku kunxitywa okudlamkileyo kulungile kuwe njengemifuno. Igcwele i-superfoods kwaye idibana nezidlo ezahlukeneyo.
Yisosi ekhrimu, eqaqambileyo, etyebileyo kwimifuno kwaye imnandi ngokupheleleyo. Isityebi kwiiprobiotics, amafutha anempilo, iivithamini kunye neemaminerali. Singasebenza njengesaladi yokunxiba, ukuthambisa inkukhu okanye ukusasaza kwisonka.
I-Milkshakes kunye ne-ice creams
Xa sisenza iismoothies ezipholileyo kunye nomkhenkce kweli hlobo, singakwazi buyisela ubisi olungenalo ubisi nge-kefir. Ngale ndlela siya kufumana i-creamy texture kunye neempawu ezincedo kwimpilo ziya kwanda.
Kufuneka nje songeze olu bisi kumxube oqhelekileyo, kanye njengangaphambili songeze ubisi okanye iyogathi okanye ikhrimu. Masikhumbule ukuba i-kefir isiqingatha se-liquid kunye nesiqingatha siyahambelana, ngoko ke ubuninzi kuya kufuneka kubalwe ngononophelo. Xa usenza i-smoothies, sincoma ukukhupha isiqhamo kwaye ungeze i-kefir kwi-blender kunye neziqwenga zeziqhamo kunye nembewu okanye amantongomane. Kwi-ayisikrimu, sinokugcwalisa isikhunta ngepunipoon yobisi kwaye sishiye isiqhamo kwiinqununu ukwenzela ukuba umboniso ukhangeleke ngakumbi.
Le yindlela entle yokufumana izongezo zempilo ezininzi kwiglasi enye. Umxube awulimazi ibhaktheriya ephilayo. Ukuba sinenkathazo ngobumuncu be-kefir, zama ukuxuba kunye namajikijolo (i-blueberries, i-strawberries, okanye i-raspberries isebenza kakuhle, nokuba isitsha okanye iqhwa) kunye nesiqingatha sebhanana. Ukuba senza lo mxube, sifanele siphuze i-shake ngokukhawuleza, kunokuba sivumele ukuba sihlale ubusuku bonke, njengoko i-fructose kwishukela iya kudiliza iiprobiotics ezilungileyo ngexesha. Kungako kunjalo Ukuthenga i-kefir eneswiti ayikhe ibe yinto elungileyo okanye i-flavour kwi-supermarket: Iiprobiotics, ngokwenkcazo, zichithwa ngoshukela, i-sweeteners, okanye i-flavourings ezongezwa kwi-kefir.
Sithanda ukusebenzisa i-kefir njengesiseko se-liquid kwi-smoothies kuba ihlanganisa i-3 yezinto ezi-5 ezibalulekileyo ze-shake yokulinganisa: isiseko solwelo, izondlo ezinamandla, kunye nokunyusa iprotheni. I-Kefir sisiselo sobisi esikhulisiweyo esipakishwe ngeprotheyini, i-calcium, kunye neenkcubeko eziphilayo ezisebenzayo ukuxhasa impilo kunye nempilo yomzimba.
Iziqhamo popsicles
Singazisa uvuyo ehlotyeni ngezi popsicles zeprobiotic ezineziqhamo. Zintsha, ziswiti kwaye zenziwe ngokwezifiso ngokupheleleyo. Konke esikufunayo yi-kefir, isiqhamo esisikhethayo, kunye nobusi ukunambitha. Sasinokuhluza nemifuno.
Ezi popsicles zeziqhamo zisempilweni, kodwa oko akuthethi ukuba abanancasa. Ezinye iindibaniselwano zeziqhamo kunye ne-kefir zinokuba: i-ananas kunye neziqhamo zothando, imango kunye ne-strawberry, amajikijolo, okanye i-peach kunye ne-cherry.
yajika yaba sisi
Oku kufana noshizi we-yoghurt, apho i-whey ikhupha, ishiya ukuhambelana okunamandla okunokusasazwa njengetshizi ye-cream. Siza kugubungela ngokulula isihluzi sensimbi engenasici nge-gauze entle okanye ilaphu le-cotton eyi-100%. Siza kufaka i-strainer kwenye imbiza. Emva koko siya kuthululela ngokucophelela i-kefir kwi-strainer ehlanganiswe ne-gauze. Iserum iya kuqalisa ukuthontsiza.
Siza kubopha iziphelo ze-cheesecloth ukukhusela izinambuzane kunye nothuli ekungeneni, kodwa siya kuyiyeka iphumle kwisihlunu malunga neyure enye. Emva koko siya kuyibopha kakuhle kwaye siyixhome ukwenzela ukuba i-kefir imiswe phezu kwe-sieve. Yiyeke ihlale malunga neeyure ezingama-1, ide ibe nokuhambelana kwekhilimu emuncu.
Emva kweeyure ezingama-24, siya kuthoba isikhwama sokuxhoma kwaye sikhuphe i-kefir cheese kwisitya sokugcina. Siza kuhlambulula ilaphu emanzini abandayo, emva koko silihlambe kumjikelezo wobushushu obuphezulu okanye siwubilise ukuze sicoceke kwixesha elizayo. Emva koko kuya kufuneka sinonge ngetyuwa, imifuno okanye nayiphi na enye into.
iipancakes ze-kefir
Le recipe iqinisekisa kanye kunye nayo yonke into yokuba i-pancakes ingaba lula ukuyenza kwaye inomsoco ukuyidla. Isithako esiyimfihlo apha si-kefir, esikhumbuza i-yoghurt ye-runny ecebileyo kwiiprobiotics eziphilileyo ze-gut. Kunye nazo zonke ezinye izithako, ziphoswa kwi-blender kwaye zibethelwe ngokukhawuleza. Emva koko, siya kubadlulisela kwi-pan yokucoca kwaye sivumele i-pancakes ibe mdaka.
I-kefir kwi-recipe inikeza iprotheyini, kodwa ibuye ibe ngumthombo ocebileyo weprobiotics, ezo bhaktheriya zinenzuzo ekuphuhliseni amathumbu aphilileyo. Inyaniso iya kuthiwa, ukushisa kwepani kunciphisa amandla eprobiotics. Kodwa ngethemba lokuba kuya kushiyeka okwaneleyo ukuze sonwabele ngezinye iindlela.
kefir mugcake
Le keyiki yetshokholethi yekomityi elula iya kuba yidessert esiyithandayo. Yitshokholethi, ilula, ifumile, kwaye ayikho mnandi kakhulu. I-kefir isebenza njengegwele, yongeza ubutyebi kwi-flavour kunye nokugcina ikhekhe limanzi.
Kule recipe unokuphepha iqanda, elingaqhelekanga kakhulu kwihlabathi lamaqebelengwane. Ngoko ke ilungile kubantu abane-allergies yeqanda okanye i-vegans. Nangona kunjalo, iiprobiotics kwi-kefir zibulawa ukushisa kokubhaka.
Yintoni eyongeza kwi-kefir ukuphucula incasa?
Abanye abantu bafumanisa ukuba bagqiba ukunqwenela i-kefir enamandla, i-bubbly incasa yodwa. Nangona kunjalo, kuqhelekile ukuba inkalakahla ibe nencasa engaqhelekanga njengoko ingaqhelanga ukuyithatha. Ukuba sineengxaki ngencasa, kuyacetyiswa yixube neziqhamo njengoko sichazile ngasentla kwaye yincancise nge-stevia I-100% ecocekileyo ukunambitha. I-100% ye-stevia ecocekileyo kuphela kwe-sweetener ecetyiswayo ukuba isetyenziswe kunye nale probiotic imangalisayo. I-Stevia yindalo, iphuma kwisityalo, ayinazo iikhalori, kwaye ikhuselekile kubantu abanesifo seswekile. Okona kubaluleke kakhulu, ayilimazi i-microbiome. Enyanisweni, iingcali aziyithathi nokuba yinto emnandi kwaphela, ivuselela nje iinzwa eziswiti elulwimini.
Ngakolunye uhlangothi, akukhuthazwa ukuba udibanise ne-maple isiraphu, i-agave okanye ubusi. I-Maple isiraphu kunye ne-agave ine-index ephezulu ye-glycemic, ephazamisa i-microbiome. Ubusi yi-antibiotic yendalo ephazamisa i-probiotics efanelekileyo kwi-kefir. Nangona ubusi bugqwesileyo kwaye sibusebenzisela iinjongo zonyango, ukuphilisa amanxeba okanye ukukrazula; Ikwanyusa iswekile yegazi njengeglucose esulungekileyo, ke yisebenzise kancinci.