I-Sippable Wellness: Izinzuzo Ezimangalisayo Zokuphuza I-Kefir

Okuthathwayo Okubalulekile

• I-Kefir icebile kuma-probiotics, ikhuthaza impilo yamathumbu.
• Izinzuzo zokuphuza i-kefir zihlanganisa ukwesekwa kwamasosha omzimba okuthuthukisiwe.
• I-Kefir ingasiza ekuvimbeleni ithambo kanye nokuvimbela i-osteoporosis.
• Ukusetshenziswa njalo kwe-kefir kunezici ezinamandla zokulwa nomdlavuza.
• Lesi siphuzo esibilisiwe singasiza ekulawuleni ukungabekezelelani kwe-lactose.

Yini i-Kefir?

I-Kefir isiphuzo esikhethekile sobisi oluvutshiwe esivela ezintabeni zaseCaucasus eMpumalanga Yurophu. Yenziwa ngokungeza okusanhlamvu kwe-kefir obisini lwezinkomo, izimbuzi, noma izimvu. Lokhu kudala isiphuzo esimnandi, esishisayo esihlukile kuneyogathi evamile.

Kukhona nenguqulo esekwe emanzini ebizwa nge-kefir yamanzi. Yenziwe ngamanzi ashukela kanye nezinhlamvu ze-kefir, ezilungele labo abakhetha izinketho ezingezona zobisi.

Umlando kanye Umsuka Kefir

Igama elithi "kefir" livela olimini lwesiTurkey, okusho ukuthi "umuzwa omuhle." Lesi siphuzo sinomlando omude, sithandwa ngenxa yokunambitheka kwaso kanye nezinzuzo zezempilo. Yavela esifundeni saseCaucasus, lapho yathandwa khona amakhulu eminyaka.

Amasiko ahlukene ayazise i-kefir ngezinzuzo zayo zezempilo. EziNtabeni zaseCaucasus, abahambi babethwala okusanhlamvu kwe-kefir emaphaketheni esikhumba. Le ndlela yakha isiphuzo esimnandi, esine-probiotic manje esidumile emhlabeni wonke.

I-Kefir inendawo ekhethekile emasikweni amaningi. Iyingxenye yezidlo zendabuko kanye nemikhuba, eyaziwa ngokubala kwayo okunomsoco. Namuhla, iyatholakala emhlabeni wonke, iheha labo abafuna inketho yesiphuzo esinempilo.

Iphrofayili Yokudla Kwe-Kefir

I-Kefir igcwele izakhamzimba, okwenza ibe ukudla okuphezulu kakhulu. Inkomishi ye-kefir enamafutha aphansi inamakhalori angaba ngu-104. Futhi inamagremu angu-9 amaprotheni, amagremu angu-11.6 wama-carbohydrate, namagremu angu-2-3 wamafutha. Lezi zinombolo zibonisa i-kefir iyisinqumo esihle kulabo abakhathalela impilo yabo.

I-Kefir nayo igcwele amavithamini namaminerali abalulekile. Nazi ezinye ezibalulekile:

• I-calcium: 36% yenani lansuku zonke
• Phosphorus: 20% yenani lansuku zonke
• I-Vitamin B12: 29% yenani lansuku zonke
• I-Riboflavin: 25% yenani lansuku zonke

I-Kefir inokungaphezu nje kwezakhi eziyisisekelo. Inama-bioactive compounds athuthukisa impilo. Ungenza i-kefir kusuka ebisi noma okungezona ubisi njengamanzi kakhukhunathi. Lokhu kusho ukuthi ungakhetha evumelana nokudla kwakho kangcono.

Amandla weProbiotic weKefir

I-Kefir igcwele i-kefir probiotics, enezinhlobo ezingafika kwezingu-61 zamabhaktheriya anenzuzo kanye nemvubelo. Kungumthombo wamandla wangempela wempilo yamathumbu. Lawa ma-microorganisms, afana ne-Lactobacillus ne-Streptococcus, asiza ukuthuthukisa ukugaya kanye nempilo yamathumbu.

Ama-probiotics e-Kefir enza okungaphezu nje kokusiza ukugaya. Basiza ukugcina i-gut microbiome ibhalansile, okungadambisa izimpawu ze-irritable bowel syndrome kanye nesifo sohudo. Ukuphuza i-kefir njalo kuthuthukisa impilo yokugaya futhi kuqinisa amasosha omzimba. Kungcono ukukhetha kuneyogathi yendabuko.

Ukwengeza i-kefir ekudleni kwakho kuvula izinzuzo eziningi zezempilo, ngenxa yokuqukethwe kwayo okuphezulu kwe-probiotic. Njengoba abantu abaningi befunda ngempilo yamathumbu, ukuthandwa kwe-kefir kuyakhula. Kuba yingxenye ebalulekile yokuthuthukisa impilo kahle iyonke.

I-Kefir vs. Iyogathi: Yikuphi Okuzuzisa Kakhulu?

Uma sibheka izinzuzo zezempilo ze-yogurt ne-kefir, umehluko oyinhloko uyabonakala. I-Kefir ivame ukushaya iyogathi ngokwezinhlobonhlobo nokudla. Iyogathi ngokuyinhloko inamagciwane, alungele amathumbu akho.

I-Kefir, nokho, inakho kokubili amagciwane nemvubelo. Lokhu kuyenza inothe ngama-probiotics. Futhi inoshukela nama-calories amancane, okuyinto enhle kulabo ababuka ukudla kwabo.

Ukuthungwa kwe-kefir kungenye futhi. Izacile, okwenza kube lula ukuyihlanganisa nama-smoothies, okokugqoka, nezinto ezibhakwayo. Lokhu kwenza i-kefir ibe yinketho eguquguqukayo yokuthuthukisa indlela odla ngayo.

Izinzuzo Zezempilo Zokugaya I-Kefir

I-Kefir iyaziwa ngokuthuthukisa impilo yokugaya ukudla. Inama-probiotics asiza ukugcina amathumbu alinganisela. Lokhu kubhalansi kuyisihluthulelo sempilo enhle yamathumbu.

Ukuphuza i-kefir njalo kungaletha izinzuzo ezinkulu zokugaya i-kefir. Isiza labo abanezinkinga zesisu bazizwe bengcono. Ingasiza ngisho nesifo sohudo nezilonda, ngenxa yama-probiotics ayo.

I-Kefir futhi isiza umzimba wakho ukuthi umunce imisoco kangcono. Lokhu kusho ukuthi uhlelo lwakho lokugaya lusebenza kangcono. Ingxube yayo yamabhaktheriya amahle kanye nemvubelo igcina amathumbu akho enempilo futhi esebenza kahle.

I-Kefir's Antibacterial Properties

I-Kefir yaziwa ngama-probiotics kanye nemiphumela elwa namagciwane. Iqukethe ama-probiotics afana ne-Lactobacillus kefiri alwa namagciwane ayingozi. Lezi zihlanganisa i-Salmonella, E. coli, ne-Helicobacter pylori.

Ucwaningo lubonisa ukuxuba okuyingqayizivele kwe-kefir kumisa lawa magciwane amabi ukuthi angakhuli. Lokhu kusiza ukugcina uhlelo lwakho lokugaya lunempilo futhi kuvimbela izifo. I-Kefiran, ushukela wemvelo ku-kefir, nayo isiza ukulwa namagciwane.

Ukwengeza i-kefir ekudleni kwakho kukhulisa ama-probiotics futhi kulwe namabhaktheriya amabi. Ukuwuphuza njalo kungakuvikela ezifweni. Amandla ayo e-antibacterial ayinhlanganisela enkulu.

Impilo Yamathambo: I-Kefir ne-Osteoporosis

I-Kefir ilungele amathambo akho, isiza ukuvimbela ukukhumuzeka kwamathambo. Igcwele i-calcium, eyisihluthulelo samathambo aqinile. Ngaphezu kwalokho, inovithamini K2, osiza umzimba wakho ukuba usebenzise i-calcium kangcono, okwenza amathambo aqine nakakhulu.

Ucwaningo lubonisa ukuthi ukuphuza i-kefir kungasiza umzimba wakho ukumunca i-calcium eningi. Ukuhlolwa kwezilwane kwathola ukuthi abaphuza i-kefir banamathambo aminyene. Lokhu kwenza i-kefir ibe yisinqumo esihle sokugcina amathambo enempilo, ikakhulukazi kubantu asebekhulile.

Ukwengeza i-kefir ekudleni kwakho kungakhuphula ukudla kwakho kwe-calcium ne-vitamin K2. Lokhu kuhle emathanjeni akho. Kulabo abakhathazekile ngempilo yamathambo, i-kefir iyindlela ehlwabusayo yokuhlala unempilo.

I-Kefir kanye Nezakhiwo zayo zokulwa nomdlavuza

Ucwaningo lukhombisa ukuthi i-kefir ingasiza ukulwa nomdlavuza. Ama-probiotics ku-kefir angathuthukisa amasosha omzimba. Lokhu kungasiza ukunciphisa ukukhula kwesimila.

Ukuhlolwa kwelebhu kutholwe ukuthi i-kefir extract isika amaseli omdlavuza webele womuntu ngo-56%. Lokhu kungaphezu kokukhipha iyogathi. Le miphumela ibonisa ukuthi i-kefir ingaba nezinzuzo ezinkulu ngokumelene nomdlavuza.

Ososayensi manje babheka ukuthi i-kefir isebenza kanjani ngokumelene nomdlavuza. Imiphumela yokuqala iyajabulisa. Kodwa, ucwaningo olwengeziwe kubantu luyadingeka ukuze kuqinisekiswe lokhu okutholakele.

Ukwengeza i-kefir ekudleni okunempilo kungasiza ekuvimbeleni umdlavuza. Kungase kusebenze kahle nezinye izindlela zokwelapha ukuthuthukisa impilo.

Umphumela we-Kefir Kumsebenzi Wesistimu Yamasosha omzimba

Ukuphuza i-kefir njalo kungathuthukisa amasosha akho omzimba ngezindlela eziningi. Igcwele ama-probiotics, ayisihluthulelo samasosha omzimba aqinile. Amagciwane ahlukene aku-kefir asiza ukugcina amathumbu akho enempilo, esebenza njengesivikelo emagciwaneni ayingozi.

Ucwaningo lubonisa ukuthi ama-probiotics e-kefir angakwazi futhi ukulawula ukuvuvukala emzimbeni. Lokhu kungasiza ekunciphiseni ukungezwani komzimba nezimpawu zesifuba somoya, okuholela empilweni engcono. Ngaphezu kwalokho, lawa ma-probiotics angasebenza kahle ngamaseli omzimba, okwenza izivikelo zomzimba wakho zibe namandla.

Noma olunye ucwaningo nezindaba ziphakamisa izinzuzo ze-kefir, ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe imiphumela yayo. Ukwengeza i-kefir ekudleni kwakho kungaba yindlela enhle yokweseka amasosha akho omzimba.

Ukuphatha Ukungabekezelelani kwe-Lactose nge-Kefir

I-Kefir iyisinqumo esihle kulabo abane-kefir lactose ukungabekezelelani. Inamasiko aphilayo asiza ukugaya i-lactose. Inqubo yokuvutshelwa idiliza i-lactose ibe yi-lactic acid, okwenza kube lula ukugayeka kunobisi oluvamile.

Ucwaningo lubonisa ukuthi ukuphuza i-kefir njalo kungathuthukisa ukugaya kwe-lactose. Amabhaktheriya amahle aku-kefir asiza ukudiliza i-lactose ngokuqhubekayo. Lokhu kusho ukuthi abantu abaningi bangajabulela i-kefir ngaphandle kokuzizwa bengakhululekile. Nazi ezinye izizathu zokuthi kungani i-kefir ilungile kulabo abanokungabekezelelani kwe-lactose:

• Okuqukethwe kwe-lactose okuphansi kunobisi lwendabuko.
• Ukuba khona kwama-probiotics asiza ekugayweni kwe-lactose.
• Kuyaguquguquka futhi kungasetshenziswa ekuphekeni okuhlukahlukene, okwenza kube lula ukukuhlanganisa ekudleni kwansuku zonke.

Ukwengeza i-kefir ekudleni kwakho kungaba yindlela ehlwabusayo nephumelelayo yokulawula ukungabekezelelani kwe-lactose. Zama i-kefir futhi ubone ukuthi ingakuthuthukisa kanjani ukugaya kwakho kwe-lactose kanye nempilo yonke!

I-Kefir's Impact on Heart Health

I-Kefir iyinhlangano enamandla yempilo yenhliziyo. Ingxube yayo ekhethekile yama-probiotic ingase inikeze izinzuzo ezinkulu zenhliziyo. Ukuphuza i-kefir njalo kungasiza ukulawula umfutho wegazi, okwenza kube kuhle ekudleni okunempilo kwenhliziyo.

Ucwaningo lubonisa ukuthi i-kefir inganciphisa amazinga e-cholesterol. Lezi yizindaba ezinhle kulabo abafuna ukuthuthukisa impilo yabo yenhliziyo. Kuyasiza futhi ukugcina amazinga e-triglyceride elawula, elwa nesifo senhliziyo.

Ucwaningo lubonisa ukuthi i-kefir inganciphisa ingozi ye-metabolic syndrome. Lesi simo sihlanganisa umfutho wegazi ophakeme kanye ne-cholesterol ephezulu, okuphakamisa ingozi yesifo senhliziyo. Ukwengeza i-kefir ekudleni kwakho kungathuthukisa impilo yenhliziyo yakho.

Izindlela Ezilula Zokufaka I-Kefir Ekudleni Kwakho

Ukwengeza i-kefir ekudleni kwakho kulula futhi kumnandi. Ziningi izindlela zokujabulela lesi siphuzo esinempilo. Nansi eminye imibono ukuze uqale:

• Engeza i-kefir kuma-smoothies ukuze uthole ukuthungwa okunokhilimu kanye nokuthuthukisa i-probiotic.
• Sebenzisa i-kefir ekugqokeni kwesaladi njengendlela ehlukile kunemayonnaise.
• Jabulela i-kefir plain njengesiphuzo esiqabulayo noma ngesidlo sasekuseni.
• Hlanganisa i-kefir nezithelo nokusanhlamvu ukuze uthole isidlo sasekuseni esinomsoco.
• Yenza izitsha ezinomsoco usebenzisa i-kefir njengesisekelo samasoso nama-marinades.

Uma ufuna ukwenza i-kefir yakho, ungathenga okusanhlamvu kwe-kefir ku-inthanethi noma ezitolo zokudla zezempilo. Ukwenza i-kefir ekhaya kulula kunalokho ucabanga. Ngokubekezela nokuzijwayeza kancane, ungenza i-kefir entsha nsuku zonke. Ungazama futhi izindlela zokupheka ezihlukene ze-kefir ukuze uthole okuthandayo.

Isiphetho

I-Kefir iyi-superfood egcwele ama-probiotics nezakhi. Inikeza izinzuzo eziningi zezempilo, njengokugaya okungcono kanye namasosha omzimba aqinile. Umlando wayo omude ukhombisa ukuthi ibithandwa izizukulwane ngezizukulwane, ifakazela ukubaluleka kwayo ekudleni okuningi.

Ukwengeza i-kefir esimisweni sakho sansuku zonke kungaletha izinzuzo eziningi zezempilo. Kungase kusize nokuvikela ezifweni futhi kuqinise impilo yamathambo. Lesi siphuzo esihlwabusayo asigcini nje ngokuba mnandi kodwa futhi silungele impilo yakho yonke, okwenza kube ukukhetha okuhlakaniphile ekudleni kwakho.

Ngakho-ke, masenze i-kefir ibe yingxenye evamile yokuphila kwethu. Ukunambitheka kwayo okuyingqayizivele kanye nenani eliphezulu lokudla okunempilo kusho ukuthi ingaphezu nje kokwelapha. Kuyindlela yokuthuthukisa impilo yakho nokuphila kahle, kalula futhi okumnandi.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi mayelana nezakhiwo ezinomsoco zento eyodwa noma ngaphezulu yokudla noma izithasiselo. Izakhiwo ezinjalo zingahlukahluka emhlabeni wonke kuye ngokuthi inkathi yokuvuna, izimo zenhlabathi, izimo zenhlalakahle yezilwane, ezinye izimo zasendaweni, njll. Njalo qiniseka ukuthi uhlola imithombo yangakini ukuze uthole ulwazi oluqondile nolwakamuva oluhlobene nendawo yangakini. Amazwe amaningi anemihlahlandlela esemthethweni yezokudla okufanele ize kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Hlala uthintana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho noma uma unokuthile okukukhathazayo okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.