Kubhekwa njengokunye kokudla okunempilo kwekhulu lama-XNUMX. I-kefir yobisi yisiphuzo se-probiotic esiqukethe ama-bioactive compounds amaningi, kodwa ingabe kufanele idliwe nsuku zonke?
Lawa ma-probiotics, njengama-bacterium e-lactic acid, ayakwazi ukusiza ukuqinisa ukuzivikela komzimba futhi alwe nama-microbes ayingozi nama-carcinogens; Ngaphezu kwalokho, ngokuvamile zibhekwa njengezibalulekile ekuthuthukiseni izinkinga eziningi zokugaya ukudla. Uma sisangabaza ukuthi kufanele siphuze ubisi lwe-kefir, khona-ke sizothola konke mayelana nalesi siphuzo ngezansi.
Kuyini lokhu?
I-kefir yobisi ivela ezingxenyeni zaseMpumalanga Yurophu naseNingizimu-ntshonalanga ye-Asia. Igama lisuselwa egameni lesiTurkey ukhiye, okusho ukuthi "uzizwa umnandi" ngemva kokudla.
I-Kefir isiphuzo esivutshiwe, esivame ukwenziwa ngobisi lwenkomo noma lwembuzi. Yenziwa ngokungeza okusanhlamvu kwe-kefir obisini. Lezi akuzona izinhlamvu ze-cereal, kodwa ama-colonies afana nokusanhlamvu we-yeast nama-lactic acid amagciwane afana ne-cauliflower ngokubukeka.
Ngaphezulu kwamahora angaba ngu-24, ama-microorganisms ezinhlamvu ze-kefir ayanda futhi abilisa ushukela obisini, aguqule ubisi lwe-kefir. Ama-kernels abe esekhishwa oketshezini futhi angasetshenziswa futhi ukudala okwengeziwe. Ngokungangabazeki i-kefir iyisiphuzo, kodwa okusanhlamvu kuyisiko lokuqala elisetshenziselwa ukukhiqiza isiphuzo.
Amabhaktheriya e-lactic acid okusanhlamvu aguqula i-lactose obisini ibe yi-lactic acid, ngakho-ke i-kefir inambitheka emuncu njengeyogathi, kodwa inokungaguquguquki okwengeziwe.
Ama-propiedades
I-175 ml ye-kefir yobisi olunamafutha aphansi iqukethe:
- Amandla: 100 kilojoule
- Amaprotheni: 4 amagremu
- Ama-carbohydrate: 8 amagremu
- Amafutha: 4 amagremu
- I-calcium: 10% wesibonelelo sansuku zonke esinconyiwe
- I-Phosphorus: 15%
- I-Vitamin B12: 12%
- I-Riboflavin (B2): 10%
- I-Magnesium: 3%
Futhi iqukethe inani elihloniphekile le-vitamin D. Ukwengeza, i-kefir inamakhalori angaba ngu-100, amagremu angu-7-8 we-carbs, nama-3-6 amagremu wamafutha, kuye ngokuthi uhlobo lobisi olusetshenzisiwe.
I-Kefir iqukethe nezinhlobonhlobo eziningi ze-bioactive compounds, kuhlanganise nama-acids e-organic kanye nama-peptide afaka isandla ezinzuzweni zayo zezempilo. Izinguqulo zamahhala ze-kefir zingenziwa ngamanzi kakhukhunathi, ubisi lukakhukhunathi, noma amanzi. Ngokuqondakalayo, lezi ngeke zibe nephrofayili yezondlo ezifana ne-kefir esekelwe ubisi.
Kunconywe isibonelelo sansuku zonke
Ochwepheshe abaningi batusa ukudla inkomishi ngosuku ukwandisa izinzuzo zezempilo zalesi siphuzo esigcwele amandla. Ngokufanelekile, sizoqala ngethamo eliphansi futhi sikhuphuke kancane siye enanini elifunekayo ukuze sihlole ukubekezelela futhi sehlise imiphumela engemihle.
Kumele kuqashelwe ukuthi ubisi lwe-kefir lwenziwa emikhiqizweni yobisi futhi alufaneleki kubantu abane-allergy yobisi noma ukuzwela emikhiqizweni yobisi. Futhi, nakuba abantu abaningi abanokungabekezelelani kwe-lactose bangakwazi ukubekezelela ngaphandle kwenkinga, kungabangela imiphumela emibi kwabanye abantu. Uma sinemiphumela engemihle ngemva kokudla ubisi lwe-kefir, sizozama ukuyishintsha eziphuzo ezivutshiwe ezenziwe ngekakhukhunathi noma amanzi.
Abaningi bathi kungasiza ekunciphiseni isisindo. Ingase isekele ngisho nokugcinwa kwesisindo ngenxa yokuqukethwe okuphezulu kwezakhi. Sekushiwo lokho, sizokhetha izinguqulo ezingenashukela ukuze sithole izinzuzo eziningi ngamakhalori angenalutho ambalwa.
Izinzuzo
I-Kefir yaqashelwa njengomthombo ongaba khona wama-probiotics nama-molecule anezakhiwo ezihlukahlukene zezempilo. Ukudla lokhu kudla kunezinzuzo ezinkulu zezempilo.
Icebile ngama-probiotics
Amanye ama-microorganisms angaba nemiphumela ezuzisayo yezempilo lapho engenile. Eyaziwa ngokuthi ama-probiotics, lawa ma-microorganisms angaba nomthelela empilweni ngezindlela eziningi, ukusiza ukugaya, ukulawula isisindo, nempilo yengqondo.
I-yogurt iwukudla kwe-probiotic eyaziwa kakhulu ekudleni kwaseNtshonalanga, kodwa i-kefir empeleni ingumthombo onamandla kakhulu. Izinhlamvu ze-Kefir ziqukethe izinhlobo ezingama-61 zamabhaktheriya nemvubelo, okwenza kube umthombo ocebile kakhulu futhi ohlukahlukene wama-probiotics, nakuba lokhu kuhlukahluka kungahluka.
Ithuthukisa impilo yamathambo
I-osteoporosis ibonakala ngokuwohloka kwezicubu zamathambo futhi iyinkinga enkulu emazweni aseNtshonalanga. Kuvame kakhulu phakathi kwabesifazane asebekhulile futhi kwandisa kakhulu ingozi yokuphuka.
Ukuqinisekisa ukudla okwanele kwe-calcium kungenye yezindlela eziphumelela kakhulu zokuthuthukisa impilo yamathambo nokunciphisa ukuqhubeka kwe-osteoporosis. I-kefir yobisi olunamafutha agcwele akuwona nje umthombo omkhulu we-calcium, kodwa futhi ne-vitamin K2, edlala indima eyinhloko ku-calcium metabolism. Ukwengezwa kwe-K2 kukhonjisiwe ukunciphisa ingozi yokuphuka kuze kufike ku-81%.
Usizo ngezinkinga zokugaya ukudla
Ama-probiotics afana ne-kefir angasiza ukubuyisela ibhalansi yamabhaktheriya anenzuzo emathunjini. Yingakho bephumelela kakhulu ekwelapheni izinhlobo eziningi zohudo.
Ukwengeza, ubufakazi obuningi bubonisa ukuthi ama-probiotics nokudla kwe-probiotic kungadambisa izinkinga eziningi zokugaya ukudla. Lokhu kuhlanganisa i-irritable bowel syndrome, izilonda ezibangelwa ukutheleleka kwe-H. pylori, nezinye eziningi. Ngenxa yalesi sizathu, i-kefir ingaba usizo uma unezinkinga ngokugaya.
i-lactose ephansi
Imikhiqizo yobisi inoshukela wemvelo obizwa nge-lactose. Abantu abaningi, ikakhulukazi abantu abadala, abakwazi ukudiliza nokugaya i-lactose ngendlela efanele. Lesi simo sibizwa ngokuthi ukungabekezelelani kwe-lactose.
Amagciwane e-lactic acid ekudleni kobisi oluvutshiwe, njenge-kefir neyogathi, aguqula i-lactose ibe i-lactic acid, ngakho lokhu kudla kune-lactose encane kakhulu kunobisi. Futhi aqukethe ama-enzyme angasiza ukudiliza i-lactose ngokuqhubekayo.
Yingakho ubisi lwe-kefir lubekezelela kahle abantu abanokungabekezelelani kwe-lactose, okungenani uma kuqhathaniswa nobisi oluvamile. Qaphela ukuthi kungenzeka ukwenza i-kefir engena-lactose engu-100% usebenzisa amanzi kakhukhunathi, ijusi yezithelo, noma esinye isiphuzo esingenalo ubisi.
Umehluko nge-yogurt
I-Kefir neyogathi enemikhiqizo yobisi olubilisiwe. Nokho, banezakhiwo ezihluke kancane.
I-Kefir ne-yogurt zifana kakhulu ngoba zombili ziqukethe ubisi oluvutshiwe olunamagciwane anenzuzo. Anamaphrofayili afanayo okudla okunomsoco, anamafutha amancane uma kuqhathaniswa, futhi a umthombo wamaprotheni. Kungenzeka futhi ukwenza kokubili ngobisi olungenalo ubisi oluhlukile, futhi abantu bangalusebenzisa ekudleni ngendlela efanayo.
Kokubili ngokuvamile kwenziwa ngekhithi yokuqala "bukhoma" esebenzayo, enesibopho sokukhulisa amagciwane azuzisayo. Ngokungafani ne-yogurt, ubisi lwe-kefir luvela kuphela ezinhlobonhlobo ze-mesophilic, ezitshalwa ekamelweni lokushisa futhi azidingi noma yiluphi uhlobo lokushisa.
Zinezinto eziningi ezifanayo, kodwa i-kefir ivame ukuba ne-a inani elikhulu lama-probiotics kanye nokwehluka okukhulu kwezinhlobo zebhaktheriya kanye nemvubelo. Uma isibilisiwe, i-kefir yobisi inokunambitheka okumuncu okufana nokunambitheka kwe-yogurt yesiGreki. Ukuqina kwe-flavour kuncike ekutheni isiphuzo sibiliswe isikhathi esingakanani: inqubo ende yokuvutshelwa ngokuvamile iholela ekunambithekeni okunamandla, okumuncu kakhulu futhi ikhiphe ngisho ne-carbonation.
Umehluko nge-kefir yamanzi
I-kefir yamanzi ijwayele ukuba ne-flavour ecashile kanye nokuthungwa okulula kune-kefir yobisi, futhi ngokuvamile yenziwa ngamanzi anoshukela noma ijusi yesithelo.
I-kefir yamanzi yenziwa ngendlela efanayo nobisi kanye ne-coconut kefir. Njengenhlobonhlobo yobisi, i-kefir yamanzi alula ingavuzwa ekhaya isebenzisa izithasiselo ezinempilo futhi yenza enye indlela enempilo yokuphuza izinto ezifana nesoda noma amajusi ezithelo agayiwe.
Kodwa-ke, i-kefir yamanzi kufanele isetshenziswe ngokuhlukile kunalokho sisebenzisa ubisi lwe-kefir. Sizozama ukuyengeza kuma-smoothie, ama-dessert anempilo, i-oatmeal, isaladi yokugqoka, noma ukuyiphuza nje ngobunono. Njengoba inokhilimu omncane futhi inokwakheka okuncane kwe-tart, ayiyona indawo engcono kakhulu yobisi ezindleleni zokupheka.
Isetshenziswa kanjani?
Abantu bangasebenzisa i-kefir ngendlela efanayo nobisi neyogathi. Isibonelo, singayiphuza ibanda engilazini, siyithele ku-cereal, oatmeal noma i-muesli, siyifake kuma-smoothies noma sidle nezithelo. I-Kefir ingasetshenziswa ngisho nasezindaweni zokugqoka zesaladi ezinokhilimu, iyogathi eqandisiwe, izinto ezibhakwayo kanye nesobho. Kodwa-ke, khumbula ukuthi ukushisa i-kefir kuzovala amasiko aphilayo.
Kungaba isisekelo esihle sesobho nezitshulu ezingabiza ibhotela, ukhilimu omuncu, ukhilimu onzima, noma iyogathi. Kungaba futhi esikhundleni esihle sanoma yisiphi isithako sezimpahla ezibhakwayo, amazambane agayiwe, amasobho, nokunye ukuze kukhuliswe okuqukethwe kwezakhi futhi uthole zonke izinzuzo ezimangalisayo ze-kefir.
Singayisebenzisa ngisho nokwenza ushizi we-kefir, uhlobo lukashizi oluqinile, oluncibilikayo olungafafazwa phezu kwezitsha zethu ezizithandayo zokudla kwakusihlwa.
Ungenza kanjani ekhaya?
Uma singaqiniseki ngekhwalithi ye-kefir ethengwe esitolo esikhulu, singayenza kalula ekhaya. Khumbula ukuthi okusanhlamvu kwe-kefir yeziphuzo zobisi nezingezona zobisi zihlukile.
Inqubo yokwenza ubisi kefir ekhaya ilula kakhulu:
- Sizofaka phakathi kwezipuni ezimbili noma ezimbili (14 kuya ku-28 amagremu) wezinhlamvu ze-kefir embizeni encane. Uma sisebenzisa kakhulu, sizokhula ngokushesha.
- Sizofaka cishe izinkomishi ezimbili (500 ml) zobisi, okungcono kakhulu okuphilayo noma okuluhlaza. Ubisi oluvela ezinkomeni ezifunzwa utshani lunempilo kakhulu. Sizoshiya isikhala esingu-2,5 cm phezulu kwembiza. Singangeza ukhilimu omncane ogcwele uma sifuna i-kefir ekhudlwana.
- Sizobeka isivalo futhi sisishiye phakathi kwamahora angu-12 no-36 ekamelweni lokushisa.
- Uma isiqala ukubonakala inezigaxa, usuqedile. Ngemuva kokuhlunga ngobumnene uketshezi, izinhlamvu zangempela ze-kefir zihlala. Khona-ke singafaka ubhontshisi embizeni entsha enobisi oluncane futhi inqubo izoqala futhi.