I-Kefir - ukwakheka kwamakhemikhali, izinzuzo nokulimaza emzimbeni womuntu

I-Kefir isiphuzo sobisi esibilisiwe esitholwe ekuvutsheni ubisi lwenkomo oluphelele noma olusikiwe. Ilungele ukudla okunomsoco ukuze wehlise isisindo futhi uthuthukise ukusebenza kwepheshana lamathumbu yi-1% kefir. I-kefir eyenziwe ekhaya kanye nezohwebo isetshenziselwa ukwelapha ukugaya isisu, izifo zesibindi nezinso, nokuqeda izimpawu ze-gastritis kanye ne-colitis. Kuyasiza ukuphuza i-kefir ekuseni ngesisu esingenalutho nangaphambi kokulala, kokubili ukwehlisa isisindo nokwenza ngcono inqubo yokugaya ukudla.

Ngaphezu kwalokho, i-kefir isetshenziswa njenge-protein shake ngabagijimi abafuna ukuthola ubukhulu bemisipha, ngoba ukwakheka kwayo kunothe ngamaprotheni, amuncwa kancane, kugcwalisa umzimba ngamandla futhi kube nomthelela ekuvuseleleni okusheshayo kwamandla okusetshenzisiwe phakathi nemidlalo.

Ukwakheka nokuqukethwe kwekhalori kwe-kefir kokuqukethwe okunamafutha okuhlukile

Okuzuzisa kakhulu empilweni yomuntu yi-kefir enamafutha aphansi, kepha ayinamafutha ngokuphelele, okungukuthi i-1%. Ukwakheka kwamakhemikhali kweziphuzo ezinamafutha ahlukile (1%, 2.5%, 3.2%) kuyafana kokuqukethwe kwezakhamzimba kanye namagciwane alusizo, kepha kwehlukile enanini le-cholesterol.

Okuqukethwe kwekhalori kwe-kefir nge-100 g ngayinye

• 1% - 40 kcal;
• 2.5% - 53 kcal;
• 3.2% - 59 kcal;
• 0% (awanamafutha) - 38 kcal;
• 2% - 50 kcal;
• ikhaya - 55 kcal;
• noshukela - 142 kcal;
• nge-buckwheat - 115, 2 kcal;
• nge-oatmeal - 95 kcal;
• ama-pancake ku-kefir - 194.8 kcal;
• ama-pancake - 193.2 kcal;
• okroshka - 59.5 kcal;
• imana - 203.5 kcal.

1 ingilazi enomthamo ka-200 ml we-kefir ka-1% wamafutha uqukethe ama-kcal angama-80, engilazini enomthamo wama-250 ml - 100 kcal. Ku-isipuni esingu-1 - 2 kcal, kusipuni - 8.2 kcal. Ku-1 litre ye-kefir - 400 kcal.

Inani lokudla okunomsoco kwesiphuzo ngamagremu ayi-100:

Isilinganiso se-BZHU kefir nge-100 g ngayinye:

• 1% – 1/0.3/1.3;
• 2,5% – 1/0.9/1.4;
• 3,5% – 1/1.1/.1.4.

Ukwakhiwa kwamakhemikhali kwe-kefir kuvezwa ngendlela yetafula:

Ngaphezu kwalokho, kukhona ama-disaccharides ekwakhiweni kwesiphuzo esinamafutha we-1%, 2.5% no-3.2% esilinganisweni esingu-4 g nge-100 g, cishe elingana nethisipuni elilodwa likashukela, ngakho-ke, akukho sinamanzi esingeziwe esidingekayo ngaphambi kokusetshenziswa. Futhi, i-kefir iqukethe i-poly- ne-monounsaturated fatty acids, efana ne-omega-3 ne-omega-6. Inani le-cholesterol ku-1% kefir lingu-3 mg, ku-2.5% - 8 mg, ku-3.2% - 9 mg nge-100 g ngayinye.

Izakhiwo eziwusizo nezelaphayo zomzimba

I-Kefir yokuqukethwe okunamafutha okuhlukile inezakhiwo eziwusizo nokuphulukisa umzimba wowesifazane nowesilisa. Kuyasiza ukuphuza isiphuzo ekuseni ekuseni njengokungeza esitsheni esikhulu, isibonelo, i-buckwheat noma i-oatmeal, ukusutha okusheshayo, nasebusuku ukuthuthukisa ukugaya nokulala.

Ukusetshenziswa kwe-kefir nsuku zonke izingilazi eziyi-1-2 kunomphumela wokuphulukisa empilweni yomuntu, okungukuthi:

1. Umsebenzi womgudu wamathumbu uyathuthuka. Ngenxa yama-probiotic afakwe kulesi siphuzo, ungakwazi ukwelapha ukuqunjelwa, uqede ukuqunjelwa (ngenxa yezimpawu ze-kefir) bese ubuyisela ukugaya okujwayelekile ngemuva kokuthatha inkambo yama-antibiotic.
2. Izimpawu zezifo ezifana ne-ulcerative colitis, i-irritable bowel syndrome nesifo sikaCrohn ziyancipha. Ngaphezu kwalokho, isiphuzo singaphuzwa ukuvimbela izilonda zesisu nezesisu.
3. I-Kefir ingumenzeli wokulwa nezifo ezifana ne-Helicobacter pylori, i-Escherichia coli, iSalmonella.
4. Ubungozi bokuhlaselwa ngamathambo buyancipha, amathambo ayaqiniswa.
5. Ingozi yamathumba amabi nokubonakala kwamangqamuzana omdlavuza iyancipha.
6. Izimpawu zokungezwani komzimba nesifuba somoya ziyancipha.
7. Amathumbu nesibindi kuhlanzwa ubuthi, ubuthi, nosawoti.
8. Inqubo yokwehlisa isisindo iyashesha.
9. Ukuvuvukala kuyehla. Uketshezi olwedlulele lukhishwa emzimbeni ngenxa yezindawo zokuphuza isisu.
10. Umsebenzi wesistimu yenhliziyo uyathuthuka. Umfutho wegazi ujwayelekile futhi nezinga le-cholesterol embi egazini liyancipha, okunciphisa amathuba okuba ne-thrombosis.

I-Kefir ingadakwa ngabantu abangabekezelelani ne-lactose. Isiphuzo siwusizo kubasubathi ngemuva kokuzivocavoca umzimba, ngoba sisiza ukubuyisa amandla ngokushesha, sanelise indlala futhi sigcwalise umzimba ngamandla. Ngaphezu kwalokho, amaprotheni aqukethwe ekwakhiweni asiza ekwakheni isisindo semisipha.

Qaphela: ngemuva kokuzivocavoca umzimba, kuyadingeka ukugcwalisa umzimba hhayi kuphela ngamaprotheni, kepha nangama-carbohydrate. Ngalokhu, abagijimi bayelulekwa ukuba benze amaprotheni shake kusuka ku-kefir ngokufaka ubhanana.

Abesifazane basebenzisa i-kefir ngezinhloso zezimonyo. Isetshenziselwa ukwenza amaski anempilo ezimpandeni zobuso nezinwele. Isiphuzo siqeda ukubomvu kwesikhumba futhi sidambisa imizwa ebuhlungu ekushisweni yilanga.

I-kefir enamafutha amancane iphilile njengesiphuzo esinamafutha esingu-1%, kodwa iqukethe ama-calories ambalwa futhi awekho nhlobo amafutha.

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Izinzuzo ze-kefir ezenziwe ngokwenza

Ngokuvamile, i-kefir eyenziwe ngokwazo iqukethe amabhaktheriya anenzuzo kakhulu, amavithamini, kanye nama-micro- kanye nama-macroelements nama-polyunsaturated fatty acids. Kodwa-ke, isiphuzo sobisi esenziwe ngokwenziwe sinempilo yeshalofu emfushane.

Izinzuzo ze-kefir ezenziwe ngabantu zingokulandelayo:

1. Isiphuzo sosuku olulodwa sinezinto zokulahla isisu ngakho-ke kunconywa izinkinga zesitokisi njengokuqunjelwa. Isusa ubuthi nobuthi emzimbeni.
2. Kunconywa isiphuzo sezinsuku ezimbili kubantu abanezifo ezifana ne-gastritis, isifo sikashukela, umfutho wegazi ophakeme, izifo zezinso nezesibindi, i-colitis, isifo senhliziyo, i-bronchitis. Kunconyelwe labo abahlaselwe yistroke ne-myocardial infarction.
3. Izinsuku ezintathu zinezici eziphambene nosuku olulodwa lwe-kefir. Iyaqina, ngakho-ke kunconywa ukuthi uphuze isiphuzo ukwelapha ukugaya ukudla.

Futhi, i-kefir eyodwa eyenziwe ekhaya yosuku olulodwa isiza ukuqumba, ukuqunjelwa nobunzima esiswini. Ukuqeda ukungakhululeki, kunconywa ukuthi uphuze isiphuzo ekuseni noma ebusuku ngaphambi kokulala.

Izinzuzo nge-buckwheat nesinamoni

Ukuze uthuthukise ukugaya, kunconywa ukuqala ekuseni nge-kefir, kodwa hhayi ngendlela yayo emsulwa, kepha ngokuhlangana neminye imikhiqizo efana ne-buckwheat, i-oatmeal, okusanhlamvu, ifilakisi nesinamoni, ukukhulisa umphumela omuhle emzimbeni.

Kuyasiza ukudla i-buckwheat eluhlaza emanziswe / yenziwe nge-kefir esiswini esingenalutho, ngoba i-buckwheat iqukethe inani elikhulu le-fiber yokudla, kanti i-kefir iqukethe i-bifidobacteria. Ukudla isidlo kuphuthumisa inqubo yokuhlanza amathumbu kubuthi, ngemuva kwalokho kugcwalisa ngezimbali eziwusizo.

I-Kefir ene-sinamoni isiza ukunciphisa umzimba futhi igcwalise ngokushesha indlala. I-sinamoni inciphisa isifiso sokudla futhi isiza ukusheshisa imetabolism, kuyilapho i-kefir ihlanza amathumbu, ngenxa yokuthi izingxenye zesinamoni zingena kangcono egazini.

I-Kefir ngokufakwa kwefilakisi nokusanhlamvu kusiza ukuzizwa ugcwele ngokugcwele, ukuhlanza amathumbu futhi kukugcine uzizwa ugcwele isikhathi eside.

I-Kefir njengendlela yokunciphisa isisindo

Isigaba esibalulekile ekwehliseni isisindo ukuhlanza umzimba uketshezi oluningi, ubuthi, usawoti kanye nobuthi. Ukuba khona kwemikhiqizo ephuma emzimbeni kuthinta kabi inhlalakahle yomuntu, kubangele ukukhathala, ukuphathwa ikhanda nokungezwani komzimba. Ukusetshenziswa okuhlelekile kwe-1% fat kefir kuqinisekisa inqubo ejwayelekile nengaphazamiseki yokuhlanza amathumbu ezintweni eziyingozi.

Kunezinhlobo eziningi zokudla okungafani nokwejwayelekile okusebenzisa i-kefir. Ngosizo lwayo, kunconywa ukuhlela izinsuku zokuzila ukuze uthuthukise ukugaya futhi unciphise ukuvuvukala. Phakathi nosuku lokuzila ukudla, ukudla kwansuku zonke kwe-kefir akufanele kudlule amalitha ama-2. Kunconywa ukuthatha ngokuqukethwe okunamafutha aphezulu, ngokwesibonelo, i-2.5%, ukwanelisa umuzwa wendlala nokugcina usuthi isikhathi eside.

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Ngaphezu kokulandela ukudla okudliwayo okwehlisa isisindo, ungafaka ekudleni kokudla usebenzisa isiphuzo samafutha ayi-1%. Yidla i-buckwheat, i-oatmeal nezithelo ezifakwe nge-kefir kwasekuseni.

Esikhundleni sokudla okulula, kunconywa ukuphuza ingilazi ye-kefir nge-spoonful of honey, i-flaxseeds (noma ufulawa), isinamoni, i-turmeric noma okusanhlamvu. Enye inketho i-kefir smoothie enezinyosi, i-apula, i-ginger noma ikhukhamba.

Ukwehlisa isisindo, kunconywa ukuthi ungaphuzi ngaphezu kwendebe eyodwa ye-kefir ebusuku esikhundleni sedina futhi ngaphandle kokungeza izithelo noma eminye imikhiqizo. Isiphuzo kufanele siphuzwe kancane futhi ngesipuni esincane ukusuthisa nokwanelisa indlala. Ngenxa yale ndlela yokusetshenziswa, i-kefir isetshenziswe kangcono.

Ukulimaza empilweni nokuphikisana

Ukusetshenziswa kwe-kefir esezingeni eliphansi noma isiphuzo nge-kefir ephelelwe yisikhathi kugcwele ubuthi bokudla.

Izimo ezingahambisani nokusetshenziswa kwesiphuzo sobisi olufakiwe zimi kanje:

• ukungezwani komzimba;
• ukubhebhetheka kwesisu;
• isilonda esiteji esibuhlungu nge-asidi ephezulu;
• ubuthi;
• ukutheleleka kwamathumbu.

Ukuphuza i-kefir yezinsuku ezintathu okuzenzela akunconyelwe abantu abanezinkinga zanoma yisiphi isifo sesisu namathumbu kanye nalabo abanesifo sezinso.

Awukwazi ukulandela indlela yokudla lapho ibhulakufesi limelelwa yisitsha se-buckwheat esine-kefir isikhathi esingaphezu kwamasonto amabili elandelana. Ukudlula isikhathi esinconyiwe kungaholela ekuwohlokeni kwenhlalakahle, okungukuthi, ukuphathwa yikhanda, ukuba buthakathaka emzimbeni nokusebenza ngokweqile.

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Umphumela

I-Kefir isiphuzo esinama-khalori aphansi aqukethe amabhaktheriya awusizo anomphumela omuhle emathunjini nasekugayeni ukudla ngokujwayelekile. Ngosizo lwe-kefir, unganciphisa isisindo, uhlanze umzimba wobuthi nobuthi, uthuthukise impilo yonke futhi ususe ukukhukhumeza.

Isiphuzo siwusizo ukusiphuza ekuseni esiswini esingenalutho nangaphambi kokulala. Ingasetshenziswa yodwa futhi ihlangane nezinye izithako, isibonelo, i-buckwheat, i-flaxseeds, i-oatmeal, isinamoni, njll. I-Kefir iyasiza ukuphuza ngemuva kokuzivocavoca ukuze ugcwalise umzimba ngamandla, ukwanelisa indlala nokuqinisa izicubu zomzimba.

Bukela ividiyo: How Long Does Kefir Last? It depends.. #AskWardee 060 (Februwari 2025).