Kuthathwa njengenye yokutya okunempilo kwinkulungwane yama-XNUMX. I-kefir yobisi isiselo se-probiotic esiqulethe ezininzi iikhompawundi ze-bioactive, kodwa ngaba ngokwenene kufuneka kusetyenziswe imihla ngemihla?
Ezi probiotics, ezifana neebhaktheriya ze-lactic acid, ziyakwazi ukunceda ukunyusa ukusebenza komzimba kunye nokulwa nama-microbes anobungozi kunye ne-carcinogens; Ngapha koko, zihlala zijongwa njengezona zibalulekileyo ekuphuculeni iingxaki ezininzi zokugaya ukutya. Ukuba sisathandabuza ukuba sifanele sisele ubisi lwe-kefir, ngoko siya kufumana yonke into malunga nesi siselo esingezantsi.
Yintoni na?
Ubisi lwe-kefir luvela kwiindawo zaseMpuma Yurophu nakumazantsi-ntshona e-Asia. Eli gama lithatyathwe kwigama lesiTurkey isitshixo, okuthetha "ukuziva kamnandi" emva kokutya.
I-Kefir sisiselo esivundisiweyo, senziwa ngokwesintu ngobisi lwenkomo okanye lwebhokhwe. Yenziwe ngokongeza iinkozo ze-kefir kubisi. Ezi ayizizo iinkozo, kodwa iikholoni ezinjengokhozo lwegwele kunye neebhaktheriya ze-lactic acid ezifana ne-cauliflower ngenkangeleko.
Ngaphezulu kweeyure ezingama-24, i-microorganisms kwiinkozo ze-kefir zanda kwaye zitshisa iishukela ebisi, ziguqule zibe yi-kefir yobisi. Iinkozo ziyasuswa kulwelo kwaye zingaphinda zisetyenziswe ukwenza ezinye. Ngokuqinisekileyo i-kefir isiselo, kodwa iinkozo ziyinkcubeko yokuqala esetyenziselwa ukuvelisa isiselo.
Iibhaktheriya ze-lactic acid kwiinkozo ziguqula i-lactose ebisi ibe yi-lactic acid, ngoko ke i-kefir incasa emuncu njenge-yogurt, kodwa inokuhambelana okusebenzayo.
Propiedades
I-175 ml ye-kefir yobisi olunamafutha aphantsi iqulethe:
- Amandla: 100 calories
- Iiprotheni: 4 gram
- Iikhabhohayidrethi: 8 grams
- Amafutha: 4 gram
- I-calcium: i-10% yesibonelelo semihla ngemihla esicetyiswayo
- Iphosphorus: 15%
- I-Vitamin B12: 12%
- I-Riboflavin (B2): 10%
- Imagnesium: 3%
Kwakhona iqulethe ixabiso elifanelekileyo le-vitamin D. Ukongezelela, i-kefir ineekhalori ezijikeleze i-100, i-7-8 grams ye-carbs, kunye ne-3-6 grams yamanqatha, kuxhomekeke kuhlobo lobisi olusetyenzisiweyo.
I-Kefir iqulethe iindidi ezininzi ze-bioactive compounds, kubandakanywa i-acids eziphilayo kunye ne-peptides ezifaka isandla kwiinzuzo zayo zempilo. Iinguqulelo zamahhala ze-kefir zingenziwa ngamanzi kakhukhunathi, ubisi lwekakhukhunathi, okanye amanzi. Ngokuqondakalayo, ezi aziyi kuba neprofayili yezondlo ezifana ne-kefir-based based kefir.
Isibonelelo semihla ngemihla esicetyiswayo
Uninzi lweengcali zincoma ukutya ikomityi ngosuku ukwandisa inzuzo yezempilo yesi siselo sigcwele amandla. Ngokufanelekileyo, siya kuqala ngedosi esezantsi kwaye sinyuke kancinci ukuya kwisixa esifunekayo ukuvavanya ukunyamezela kunye nokunciphisa iziphumo ebezingalindelekanga ezibi.
Kufuneka kuqatshelwe ukuba ubisi lwe-kefir lwenziwe kwiimveliso zobisi kwaye alufanelekanga kubantu abanobisi okanye ukuvalelwa kwimveliso yobisi. Kwakhona, nangona abantu abaninzi abanokunganyamezeli kwe-lactose bayakwazi ukunyamezela ngaphandle kwengxaki, kunokubangela iziphumo ezibi kwabanye abantu. Ukuba sinemiphumo emibi emva kokutya ubisi lwe-kefir, siya kuzama ukuyitshintsha kwiziphuzo ezivutshiweyo ezenziwe ngekakhukhunathi okanye ngamanzi.
Abaninzi bathi kunokunceda ukunciphisa umzimba. Isenokuxhasa ukugcinwa kobunzima ngenxa yesiqulatho sayo sezondlo eziphezulu. Oko kuthethiweyo, siya kukhetha iinguqulelo ezingenaswekile ukufumana ezona nzuzo zininzi ngeekhalori ezingenanto.
Izinzuzo
I-Kefir yaqatshelwa njengomthombo onokubakho weprobiotics kunye neemolekyuli ezineempawu ezahlukeneyo zempilo. Ukutya oku kutya kuneenzuzo ezinkulu zempilo.
Utyebile kwiiprobiotics
Ezinye ii-microorganisms zinokuba neziphumo eziluncedo kwimpilo xa zityiswe. Eyaziwa ngokuba yi-probiotics, ezi microorganisms zinokuchaphazela impilo ngeendlela ezininzi, ukunceda ukugaya, ukulawula ubunzima, kunye nempilo yengqondo.
I-yogurt yinto eyaziwayo kakhulu kwiprobiotic yokutya kwi-Western diet, kodwa i-kefir ngokwenene ingumthombo onamandla kakhulu. Iinkozo zeKefir ziqulathe ukuya kuthi ga kwiintlobo ezingama-61 zeebhaktheriya kunye negwele, nto leyo ezenza zibe ngumthombo ocebileyo kunye nohlukeneyo weprobiotics, nangona le ntlukwano inokwahluka.
Ukuphucula impilo yamathambo
I-Osteoporosis ibonakala ngokuwohloka kwezicubu zethambo kwaye yinkxalabo enkulu kumazwe aseNtshona. Ixhaphake ngokukodwa phakathi kwabasetyhini abadala kwaye kwandisa kakhulu umngcipheko wokuphuka.
Ukuqinisekisa ukuthathwa kwe-calcium eyaneleyo yenye yezona ndlela zisebenzayo zokuphucula impilo yamathambo kunye nokucothisa ukuqhubela phambili kwe-osteoporosis. I-kefir yobisi olunamafutha agcweleyo ayiyona nje i-calcium enkulu, kodwa kunye ne-vitamin K2, edlala indima ephambili kwi-calcium metabolism. Ukuxhaswa kwe-K2 kubonakaliswe ukunciphisa umngcipheko wokuphuka ukuya kuthi ga kwi-81%.
Uncedo ngeengxaki zokwetyisa
Iiprobiotics ezifana ne-kefir zinokunceda ukubuyisela ibhalansi yebhaktheriya enenzuzo emathunjini. Yiyo loo nto zisebenza kakhulu ekunyangeni iintlobo ezininzi zorhudo.
Ukongezelela, ubungqina obuninzi bubonisa ukuba i-probiotics kunye nokutya kweprobiotic kunokunciphisa iingxaki ezininzi zokugaya. Ezi ziquka i-irritable bowel syndrome, izilonda ezibangelwa usulelo lwe-H. pylori, kunye nezinye ezininzi. Ngenxa yesi sizathu, i-kefir ingaba luncedo ukuba uneengxaki zokugaya.
i-lactose ephantsi
Iimveliso zobisi zineswekile yendalo ebizwa ngokuba yilactose. Abantu abaninzi, ngakumbi abantu abadala, abakwazi ukuphula kunye nokugaya i-lactose ngokufanelekileyo. Le meko ibizwa ngokuba kukunganyamezeli kwelactose.
Iibhaktheriya ze-lactic acid ekutyeni kobisi oluvundisiweyo, okufana ne-kefir kunye ne-yogurt, ziguqula i-lactose ibe yi-lactic acid, ngoko ke oku kutya kune-lactose encinci kunobisi. Zikwaqulethe ii-enzymes ezinokunceda ukwaphula i-lactose ngakumbi.
Yingakho ubisi lwe-kefir lunyamezelwa kakuhle ngabantu abanokunyamezela kwe-lactose, ubuncinane xa kuthelekiswa nobisi oluqhelekileyo. Qaphela ukuba kunokwenzeka ukwenza i-100% ye-kefir engena-lactose usebenzisa amanzi kakhukhunathi, ijusi yeziqhamo, okanye esinye isiselo esingenabisi.
Umahluko nge yogurt
I-Kefir kunye ne-yogurt kunye neemveliso zobisi ezibilisiweyo. Nangona kunjalo, zineempawu ezahlukileyo kancinci.
I-Kefir kunye ne-yogurt zifana kakhulu kuba zombini zibandakanya ubisi oluvundisiweyo kunye neebhaktheriya ezincedo. Baneeprofayili zezondlo ezifanayo, banamafutha aphantsi, kwaye a umthombo weprotheyini. Kwakhona kunokwenzeka ukwenza zombini ngeendlela zobisi ezingenalo ubisi, kwaye abantu banokuzisebenzisa ekutyeni ngendlela efanayo.
Zombini ziqhele ukwenziwa ngekiti esebenzayo "ephilayo" yokuqalisa igwele, enoxanduva lokukhulisa iibhaktheriya eziluncedo. Ngokungafani ne-yogurt, ubisi lwe-kefir luvela kuphela kwiintlobo ze-mesophilic, ezikhuliswe kwiqondo lokushisa lokushisa kwaye azidingi naluphi na uhlobo lokufudumeza.
Zinezinto ezininzi ezifanayo, kodwa i-kefir idla ngokuba ne-a ixabiso eliphezulu probiotics kunye nokwahlukana okukhulu kweentlobo zebhaktiriya kunye negwele. Xa sele ivundisiwe, i-kefir yobisi inencasa emuncu efana nencasa yeyogathi yamaGrike. Ubunzulu bencasa buxhomekeke ekubeni isiselo sivundisiwe ixesha elingakanani: inkqubo yokubilisa ende ikhokelela kwincasa eyomeleleyo, emuncu ngakumbi kwaye ivelisa icarbonation.
Umahluko nge-kefir yamanzi
I-kefir yamanzi idla ngokuba ne-flavour efihlakeleyo kunye nokuthungwa okulula kune-kefir yobisi, kwaye ngokuqhelekileyo yenziwe ngamanzi amnandi okanye ijusi yeziqhamo.
I-kefir yamanzi yenziwe ngendlela efanayo nobisi kunye ne-coconut kefir. Njengohlobo oluhlukeneyo lobisi, i-kefir yamanzi alula inokujongwa ekhaya usebenzisa izongezo ezinempilo kwaye yenza enye indlela enempilo yokusela izinto ezifana nesoda okanye iijusi zeziqhamo ezicutshungulweyo.
Nangona kunjalo, i-kefir yamanzi kufuneka isetyenziswe ngokuhlukileyo kunokuba sisebenzisa ubisi lwe-kefir. Siza kuzama ukuyongeza kwiismoothies, izimuncumuncu ezisempilweni, i-oatmeal, isaladi yokunxiba, okanye ukuyisela nje icocekile. Kuba inobukhrimu obuncinci kunye nobuncinci be-tart texture, ayisiyiyo eyona nto ithatha indawo yobisi kwiiresiphi.
Kusetyenziswa kwanjani?
Abantu banokusebenzisa i-kefir ngendlela efanayo nobisi kunye ne-yogurt. Ngokomzekelo, sinokuyisela ibanda kwiglasi, siyithululele kwi-cereal, i-oatmeal okanye i-muesli, yongeza kwi-smoothies okanye idle kunye neziqhamo. I-Kefir inokusetyenziswa nakwizinxibo zesaladi ezikhrimu, iyogathi ekhenkcezisiweyo, izinto ezibhakiweyo kunye neesuphu. Nangona kunjalo, khumbula ukuba ukufudumeza i-kefir kuya kuthintela iinkcubeko eziphilayo.
Inokuba sisiseko esihle sesobho kunye ne-stews enokuthi ibize ibhotela, ukhilimu omuncu, ukhilimu onzima, okanye iyogathi. Inokuthi ibe yindawo efanelekileyo kuyo nayiphi na isithako kwizinto ezibhakiweyo, iitapile ezicujiweyo, isuphu, kunye nokunye ukunyusa umxholo wezondlo kwaye ufumane zonke izibonelelo ezimangalisayo ze-kefir.
Sinokuyisebenzisa ukwenza i-kefir cheese, i-hard, i-crumbly type ye-cheese enokuthi ifafazwe phezu kwezitya zethu ezizithandayo.
Unokwenza njani ekhaya?
Ukuba asiqinisekanga malunga nomgangatho we-kefir othengwe kwivenkile enkulu, sinokuyenza lula ekhaya. Gcina ukhumbule ukuba iinkozo ze-kefir zobisi kunye neziselo ezingezizo zobisi zihlukile.
Inkqubo yokwenza ubisi kefir ekhaya ilula kakhulu:
- Siza kufaka phakathi kweepuniponi enye okanye ezimbini (i-14 ukuya kwi-28 grams) yeenkozo ze-kefir kwisitya esincinci. Okukhona sisebenzisa, kokukhona siya kukhula ngokukhawuleza.
- Siza kongeza malunga neekomityi ezimbini (500 ml) zobisi, ngokukhethekileyo i-organic okanye ekrwada. Ubisi oluphuma kwiinkomo ezitya ingca lolona lusempilweni. Siza kushiya i-2,5 cm yendawo phezulu kwingqayi. Sinokongeza ukhilimu omncinci ogcweleyo ukuba sifuna i-kefir eninzi.
- Siza kubeka isiciko kwaye siyishiye phakathi kwe-12 kunye ne-36 iiyure kwiqondo lokushisa.
- Nje ukuba iqale ukubonakala ineqhuma, ugqibile. Emva kokucoca ngobumnene ulwelo, iinkozo ze-kefir zangaphambili zihlala. Emva koko sinokubeka iimbotyi kwingqayi entsha kunye nobisi oluncinci kwaye inkqubo iya kuqala kwakhona.