Ukuqamba izinto ezintsha kwezinye izindlela zokupheka kunganikeza impilo eningi ekudleni kwethu futhi kusenze sizizwe sisasasasa. Ngakho-ke, kulula ukungantengantengi futhi usungule ukudla okusha nezinhlanganisela ezingase zibe mnandi, zibe nempilo futhi zihehe. Namuhla sinikeza imibono ethile yokuhlanganisa kefir ekudleni kwansuku zonke ngendlela elula futhi esheshayo.
Ngezinye izikhathi sivame ukuphinda okunye ukudla nsuku zonke ngoba kunempilo futhi kusenza sizizwe simnandi. Futhi lokhu kuphelele, njengoba silalela umzimba wethu futhi siwunikeza impilo nsuku zonke. Nokho-ke singagcina sesidiniwe ngokungahlukani.
Uma sithola ukuthi ukudla okuthile ikakhulukazi ngesikhathi sasekuseni akulula, kumnandi futhi kunempilo futhi sikuphinda nsuku zonke, kungenzeka ukuthi ekugcineni sizosutha. Ngakho-ke, inketho enhle ukuqhubeka nokudla lezi zinketho ezinempilo ngesikhathi sasekuseni ngasinye, esiphundu noma isidlo sakusihlwa, kodwa ukushintshanisa inhlanganisela yezithako nezethulo ukuze uthole imiphumela ekhangayo negculisayo.
I-Kefir, ukudla okunempilo
I-Kefir iyi-probiotic yokudla. Lezi ziqukethe ama-microorganisms aphilayo ahlala emathunjini futhi asize ukugcina ibhalansi ye-microbiota yamathumbu. I-Kefir, efana kakhulu ne-yogurt, iqukethe ama-probiotics amaningi kune-yogurt. Kungaba njalo ngempumelelo kakhulu ekulweni nezinkinga zokugaya ukudla njengohudo. I-Kefir inakekela impilo yamathambo, ivikela amabhaktheriya athile, ithuthukisa izimo ezinjenge-asthma futhi ifana nalabo abangayibekezeleli i-lactose, phakathi kwezinye izici eziningi ezinhle.
I-Kefir yaziwa nangokuthi iyogathi yaseBulgaria, ubisi lwe-kefirada, iyogathi yezinyoni encane eChile, phakathi kwabanye. Kungumkhiqizo wobisi ofana kakhulu neyogathi ewuketshezi, kodwa enezigaxa, ezivutshelwa ngokuhlanganyela kwe-yeasts (isikhunta) namagciwane.
Lezo zigaxa zisikhumbuza ukholifulawa, kodwa akunjalo. Ngaphezu kwalokho, zingadliwa, akukho lutho oluchithwa ku-kefir ngoba lumnandi. Kulolu hlobo lweyogathi, i-lactose ebisi iguqulwa ibe yi-lactic acid, yingakho abantu abanokungabekezelelani kwe-lactose bangadla i-kefir.
Kungathathwa esiswini esingenalutho ukuze kwandiswe umphumela, ngoba i-kefir inendlela ecacile emathunjini angenalutho. Umbono lapha ukuthi amabhaktheriya amahle njenge-lactobacillus angakwazi ukunamathela kalula emgudwini wamathumbu futhi asakazeke, athathe isikhala futhi avale izimbungulu ezimbi. Kodwa-ke, ungathatha futhi i-kefir nganoma yisiphi isikhathi osifunayo.
Yisiphi isikhathi esingcono kakhulu?
Uma sizwile ngazo zonke izinzuzo zokudla okunomsoco we-kefir, singase sifune ukuyenza ingxenye yokuphila. I-Kefir iyindlela enhle yokuthuthukisa impilo yokugaya ukudla. Yiqiniso, uma sizophuza i-kefir eyengeziwe, sizofuna ukwenza isiqiniseko sokuthi siyiphuza ngesikhathi esifanele.
Akuwona wonke umuntu onokuhlangenwe nakho okufanayo nge-kefir, futhi okuhlangenwe nakho komuntu siqu kufanele kucatshangelwe lapho unquma ukuthi uzosiphuza nini lesi siphuzo. Njengoba sekushiwo, abantu abaningi batusa ukuthi siyiphuze ekuqaleni kosuku. Uma singebona abalandeli besidlo sasekuseni, singabuye sithathwe ngaphambi kokudla kokuqala kosuku. Uma sikwenza ngale ndlela, kungenzeka sibe nempilo engcono yokugaya ukudla usuku lonke.
Isikhathi esihle kakhulu sokuphuza i-kefir esiswini esingenalutho ekuqaleni kosuku. Ngenxa yalokho, kuthuthukisa impilo yamathumbu nokugaya. Ngaphezu kwalokho, singayithatha ebusuku ngaphambi kokulala. I-Kefir iqukethe i-tryptophan, i-amino acid engakhuthaza ukulala okungcono. I-Tryptophan isiza ukwandisa amazinga e-hormone melatonin, elawula umjikelezo wokulala.
Futhi, singaphuza i-kefir ngokudla noma ukuyiphuza yedwa. Ukuzikhethela kukithi. Uma sekushiwo, kunabantu abaningi abakhetha ukuphuza i-kefir ngokudla kwabo. Kufanele sikhumbule ukuthi i-kefir inganelisa kakhulu.
Futhi nakuba kungadingeki uphuze i-kefir ekuseni, kufanele igwenywe ngaphambi kokulala ebusuku. Njengoba inomthelela ohlelweni lokugaya ukudla, ingasivimbela ekutholeni ubuthongo obuhle ebusuku. Kunalokho, kufanele sizame ukuba ne-kefir ngesikhathi lapho sizobe sisebenza khona. Ngisho noma siyiphuza kamuva emini, kufanele kube okungenani amahora ambalwa ngaphambi kokulala.
Imibono engcono kakhulu yokunikeza ukuthinta kwangempela ku-kefir
Ukuphuza i-kefir esikhundleni se-yogurt kufanele kuvele kuMthethosisekelo waseSpain, ngoba lolu bisi lugcwele ama-probiotics azolawula umzimba wethu, okusisiza ukuba sihlale sinamandla futhi sinempilo. Masikhumbule ukuthi i-kefir ayiyona i-vegan, ngakho-ke lezi zinhlobo zemibono zifaneleka kuphela kulabo abalandela ukudla kwendabuko. Yebo ingabafanele abantu abadla imifino, noma imifino ye-ovolacto.
I-Kefir enezithelo
Ayikho into emnandi ukwedlula indishi yesithelo esisha esigayiwe. Isitsha esimnandi, esimnandi, esinempilo futhi esimibalabala. Uma, ngaphezu kwalokho, sengeza i-kefir, sizofaka ukuthungwa okuhlukile, kuzosigcwalisa ngokwengeziwe futhi sizobe sizondla ngezinzuzo ezinkulu ezinikezwa yileli bisi.
Izithelo zingahlukahluka, njenge-cocktail isiraphu, noma sizinqume, isibonelo, isigamu se-apula, isigamu sebhanana, isigamu se-tangerine nama-strawberries. Ngama-halves asele silungiselela ijusi yemvelo noma sigcine ku-tupperware ngosuku olulandelayo.
ngezinhlamvu
I-Kefir iguquguquka kakhulu futhi singayisebenzisa njengengxenye yalezo zitsha esivame ukuzilungiselela nge-yogurt, noma ubisi, ngendlela yendabuko. Ngenxa yalesi sizathu, isitsha salolu bisi esinezinhlamvu sizogcina isimiso sethu sokugaya sisesimweni esikahle futhi sizoqinisa ukuzivikela kwethu.
Into efanele sebenzisa okusanhlamvu okunempilo, ngaphandle koshukela, odayi, izithasiselo nokunye, kodwa uma ngengozi kuyisiphuzo sengane, singakwazi ukuvala amehlo ngesikhathi esifanele futhi sengeze okusanhlamvu kashokoledi, noma inguqulo enempilo engaba nezinhlamvu ezigcwele futhi ngaphandle. ushukela bese wengeza okumsulwa ushokoledi omnyama chips.
ngezithelo ezibomvu
Izithelo ezibomvu zinempilo kakhulu, umthombo we antioxidants ezivikela imizimba yethu kuma-radicals mahhala. Ingxube ye-kefir namajikijolo abomvu imnandi kakhulu, iyajabulisa futhi inempilo kakhulu.
Singakhetha amathini ezinhlobonhlobo zezithelo ezibomvu ezithengiswa ezitolo ezinkulu, njengeMercadona, ngokwesibonelo, noma sisebenzise isithelo esisodwa esibomvu esikhethekile, njengamajikijolo aluhlaza, amajikijolo, amajikijolo, ama-strawberry, njll. Enye inketho kungaba ukuya engxenyeni eqandisiwe yesuphamakethe futhi ubheke amaphakheji amajikijolo aqandisiwe abavame ukuwathengisa.
ngejamu
Abantu abaningi bathanda ukuphuza i-kefir yabo nge-jam encane isikhathi esiningi ngoba cishe kuyindlela elula yokunambitha ubisi lwe-kefir. Mane ungeze amathisipuni angu-1-2 kajamu ku-kefir, futhi uzothola isiphuzo esimnandi, esihloniphekile, esinambitha ngokushesha.
Sizofaka kuphela inani elifunayo le-jam ku-kefir yobisi bese uvuselela kancane. Ungashiya ukubukeka kwemabula noma uhlanganise yonke into ukuze uthole ukunambitheka nokubukeka okufanayo.
Kumasaladi
Singangeza okusanhlamvu kwe-kefir asanda kuhlungwa njengendlela yokugqoka isaladi esikhundleni se-yogurt noma ubisi. Izinhlamvu ze-Kefir zingasiza abantu abanezinkinga ezinkulu zokugaya ukudla, njenge-irritable bowel syndrome kanye ne-ulcerative colitis. Lezi ziqukethe ama-probiotics, okungamagciwane avame ukutholakala emgudwini wokugaya ukudla kodwa angase ashodeke kubantu abathile.
Sizosebenzisa iresiphi yethu yokugqoka noma ngisho nenguqulo ethengwe esitolo bese sengeza 1/4 indebe yezinhlamvu ze-kefir, ukuxuba kuze kuhlanganiswe nje. Sizothela phezu kwemifino emnandi, ikhukhamba engenambewu notamatisi wezingane futhi sijabulele ukunambitheka okucashile kukabhontshisi.
wendlala phezu kwesinkwa
I-Kefir "ushizi" ingasakazwa kusinkwa sakho sikakolweni osithandayo, ama-crackers noma i-toast. Lolu hlobo lukashizi lwenziwa kalula ngokubeka inkomishi engu-1 yezinhlamvu ku-strainer noma esikhwameni se-cheesecloth.
Sizobeka i-strainer noma isikhwama phezu kwesitsha futhi sivumele uketshezi luphume amahora ambalwa noma ubusuku bonke. Sizoxuba i-kefir ekhishwe nge-chives, amakhambi noma izinongo futhi sisebenzise njengokungathi ukhilimu ushizi.
Isitsha esikhulu se-kefir nama-oats
Ubuciko abunamingcele. Ngakho-ke, sithatha isitsha bese sihlela isidlo sasemini esiphelele nesinempilo nge-kefir. Sika izithelo bese wengeza oatmeal, ku-bran noma kuma-flakes. Sifaka ubhekilanga, ithanga, i-chia, i-flax, i-sesame nanoma yini esiyifunayo (hhayi konke, singakhetha eyodwa noma lutho). Singaqedela lesi sitsha esimangalisayo ngaso amantongomane izingcezu ezifana nama-walnuts, ama-hazelnuts, ama-cashews, ama-alimondi, njll. Inqobo nje uma ethosiwe futhi engenasawoti.
Uma sifuna ukunikeza okuthile okumnandi, singangeza isipuni soju lwemvelo lwemvelo, i-cocoa egayiwe, uhlobo oluthile lwesiraphu noma ujamu, ingcosana ye-Stevia, noma ingcosana yamagilebhisi omisiwe noma izithelo ezomisiwe.
Uma kubhekwa ubukhulu besitsha, kuyaqondakala ukuthi akuyona i-dessert, kodwa isidlo esikhulu, ngakho-ke singasisebenzisa isidlo sakusihlwa, noma njenge-snack uma sibe nesidlo sasemini esincane kakhulu, noma ngisho nesidlo sasekuseni uma sikwazi. ukubhubhisa konke lokho. Iqiniso liwukuthi kungaba ukudla kwasekuseni okuphelele nokunokulinganisela esingakwenza, njengoba kunokusanhlamvu, amantongomane, ushokoledi, izithelo nemikhiqizo yobisi, okuyizinto ezilungele umzimba wonke.
amaqanda axoviwe
Ungakwazi futhi ukuxuba okusanhlamvu kwe-kefir emaqanda. Sizofaka 1/4 inkomishi yokusanhlamvu eqandeni lethu eliyintandokazi eliphekiwe, isaladi leqanda noma iresiphi ye-omelet.
Izinhlamvu ze-Kefir zingasetshenziswa esikhundleni seqanda kubantu abafuna ukudla amabhaktheriya anenzuzo kanye nezikhupha ezimbalwa eziqukethe i-cholesterol. Okusanhlamvu kungaphinde kuthathele indawo yabamhlophe beqanda ekuphekeni kwe-ayisikhilimu, esikhundleni sako konke noma ingxenye yabamhlophe.
isoso nge-avocado
Lokhu kugqoka okujabulisayo kuhle kuwe njengemifino. Igcwele ama-superfoods futhi ihlangabezana nezinhlobonhlobo zokudla.
I-sauce enokhilimu, ekhanyayo, ecebile ngamakhambi futhi imnandi ngokuphelele. Icebile kuma-probiotics, amafutha anempilo, amavithamini namaminerali. Singasebenza njengokugqoka isaladi, ukuhambisa inkukhu noma ukusabalalisa isinkwa.
Ama-Milkshakes nama-ayisikhilimu
Uma senza ama-smoothies apholile nabandayo kuleli hlobo, singakwazi buyisela ubisi olungelona ubisi nge-kefir. Ngale ndlela sizothola ukuthungwa okunokhilimu futhi izakhiwo ezizuzisayo zempilo zizokhula.
Kufanele nje sengeze lolu bisi engxubeni evamile, njengangaphambili sengeze ubisi noma iyogathi noma ukhilimu. Masikhumbule ukuthi i-kefir iyingxenye ye-liquid nengxenye engaguquki, ngakho-ke amanani kuzodingeka abalwe ngokucophelela. Uma senza ama-smoothies, sincoma ukuthi sihlube isithelo bese sengeza i-kefir ku-blender ngezingcezu zezithelo nembewu noma amantongomane. Ngama-ayisikhilimu, singagcwalisa isikhunta ngesipuni sobisi bese sishiya izithelo zibe yizicucu ukuze isethulo sithandeke kakhulu.
Lena indlela enhle yokuthola izithasiselo eziningi zempilo kahle engilazini eyodwa. Ingxube ayilimazi amagciwane aphilayo. Uma sinenkinga ngobumuncu be-kefir, zama ukuyixuba namajikijolo (ama-blueberries, ama-strawberries, noma ama-raspberries asebenza kahle, noma amasha noma afriziwe) kanye nengxenye yebhanana. Uma senza lokhu kuhlanganiswa, kufanele siphuze ukuxubha ngokushesha, kunokuba sikuvumele ukuba sihlale ubusuku bonke, njengoba i-fructose eshukela izodiliza ama-probiotics amahle ngokuhamba kwesikhathi. Yingakho ukuthenga i-kefir enoshukela akukaze kube inketho enhle noma i-flavour esitolo esikhulu: Ama-probiotics, ngokwencazelo, aphulwa ngoshukela, ama-sweeteners, noma ama-flavouring afakwa ku-kefir.
Sithanda ukusebenzisa i-kefir njengesisekelo se-liquid kuma-smoothies ngoba ihlanganisa i-3 yezingxenye ezibalulekile ze-5 zokuzamazama okulinganiselwe: isisekelo se-liquid, izakhi ezinamandla, kanye nokukhuthaza amaprotheni. I-Kefir isiphuzo sobisi esithuthukisiwe esigcwele amaprotheni, i-calcium, namasiko aphilayo asebenzayo ukusekela impilo yokugaya kanye nempilo yomzimba.
Izithelo popsicles
Singaletha injabulo ehlobo ngalawa ma-popsicle anezithelo ze-probiotic. Masha, amnandi futhi enziwa ngendlela oyifisayo ngokuphelele. Esikudingayo nje i-kefir, isithelo esisithandayo, noju ukuze sinambithe. Sasikwazi ngisho nokuhluza imifino ethile.
Lezi zithelo ze-popsicle zinempilo, kodwa lokho akusho ukuthi azinambitheki. Ezinye izinhlanganisela zezithelo nge-kefir zingaba: uphayinaphu nesithelo sothando, umango nesitrobheli, amajikijolo, noma ipentshisi ne-cherry.
waphenduka ushizi
Lokhu kufana noshizi we-yogurt, lapho i-whey iphuma khona, ishiya ukufana okukhulu okungasakazwa njengoshizi wekhilimu. Sizomane simboze isisefo sensimbi engagqwali nge-gauze enhle noma indwangu kakotini engu-100%. Sizofaka i-strainer kwelinye ibhodwe. Khona-ke sizothululela ngokucophelela i-kefir ku-strainer ehlanganiswe ne-gauze. Iserum izoqala ukuconsa.
Sizobopha iziphetho ze-cheesecloth ukuze sivimbele izinambuzane nothuli ukuthi lungangeni, kodwa sizoliyeka liphumule ku-strainer cishe ihora elingu-1. Khona-ke sizoyibopha kangcono futhi siyilengise ukuze i-kefir imiswe phezu kwesihlungo. Vumela ukuhlala amahora angaba ngu-24, kuze kube yilapho unokhilimu omuncu obuqinile.
Ngemuva kwamahora angu-24, sizokwehlisa isikhwama sokulenga bese sikhipha ushizi we-kefir esitsheni sokugcina. Sizogeza indwangu emanzini abandayo, bese siyigeza ngomjikelezo wokushisa okuphezulu noma siyibilise ukuze sihlanzeke ngokuzayo. Khona-ke kuzodingeka kuphela usawoti, amakhambi nanoma yini enye.
ama-pancake e-kefir
Le recipe ifakazela kanye kuphela ukuthi ama-pancake angaba lula ukwenza futhi anomsoco ukuwadla. Isithako esiyimfihlo lapha i-kefir, okukhumbuza i-yoghurt egijimayo ecebile kuma-probiotics anempilo yamathumbu. Kanye nazo zonke ezinye izithako, ziphonswa ku-blender futhi ziphekwe ngokushesha. Khona-ke, sizowadlulisela epanini lokuthosa futhi sivumele ama-pancake abe nsundu.
I-kefir ku-recipe inikeza amaprotheni, kodwa futhi iwumthombo ocebile wama-probiotics, lawo mabhaktheriya anenzuzo ekuthuthukiseni amathumbu anempilo. Iqiniso liyatshelwa, ukushisa kwepani kunciphisa amandla ama-probiotics. Kodwa ngethemba ukuthi kuzosala okwanele ukuze sikujabulele ngezinye izindlela.
kefir ukhilimu
Leli khekhe likashokoledi elilula lenkomishi eyodwa lizoba idessert esiyintandokazi yethu. Iwushokoledi, ilula, inomanzi, futhi ayimnandi ngokuvala. I-kefir isebenza njenge-ejenti imvubelo, yengeza ukucebile ku-flavour futhi igcina ikhekhe limanzi.
Kule iresiphi ungagwema iqanda, elingavamile kakhulu emhlabeni wamaqebelengwane. Ngakho-ke kuhle kubantu abane-egg allergies noma ama-vegans. Kodwa-ke, ama-probiotics ku-kefir abulawa ukushisa kokubhaka.
Yini ongayengeza ku-kefir ukuze uthuthukise ukunambitheka?
Abanye abantu bathola ukuthi bagcina sebefisa ukunambitheka okuqinile, okune-bubbly kwe-kefir ngokwakho. Nokho, kuvamile ukuba ulwanga zizwe ukunambitheka okungavamile njengoba bengajwayele ukuluthatha. Uma sinezinkinga ngokunambitheka, kunconywa hlanganisa nezithelo njengoba sishilo ngenhla futhi mnandi nge-stevia 100% okuhlanzekile ukunambitha. I-100% ye-stevia emsulwa ukuphela kwe-sweetener enconyelwe ukusetshenziswa nalesi probiotic ebabazekayo. I-Stevia ingokwemvelo, ivela esitshalweni, ayinawo ama-calories, futhi iphephile kubantu abanesifo sikashukela. Okubaluleke kakhulu, ayilimazi i-microbiome. Eqinisweni, ochwepheshe abayithathi nhlobo into yobumnandi, ivuselela izinzwa ezimnandi olimini.
Ngakolunye uhlangothi, akunconywa ukuxuba ne-maple isiraphu, i-agave noma uju. Isiraphu ye-maple ne-agave inenkomba ephezulu ye-glycemic, ephazamisa i-microbiome. Uju luyi-antibiotic yemvelo ephazamisa ama-probiotics amahle ku-kefir. Naphezu kweqiniso lokuthi uju luhle kakhulu futhi silusebenzisela izinjongo zokwelapha, ukuphulukisa amanxeba noma ukugoqa; iphinde inyuse ushukela wegazi njengeglucose emsulwa, ngakho-ke isebenzise kancane.