I-Sippable Wellness: Izinzuzo Ezimangalisayo Zokuphuza I-Kefir

I-infographic enemibala ekhombisa ama-probiotic e-kefir, izakhamzimba, kanye nezinzuzo zezempilo eduze nengilazi ephakathi ye-kefir. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• I-Kefir icebile ngama-probiotic, okuthuthukisa impilo yamathumbu.
• Izinzuzo zokuphuza i-kefir zifaka phakathi ukwesekwa okuthuthukisiwe kwamasosha omzimba.
• I-Kefir ingasiza empilweni yamathambo kanye nokuvimbela i-osteoporosis.
• Ukusetshenziswa njalo kwe-kefir kunezakhiwo ezinamandla zokulwa nomdlavuza.
• Lesi siphuzo esibilisiwe singasiza ekulawuleni ukungabekezelelani ne-lactose.

Iyini i-Kefir?

I-Kefir isiphuzo sobisi esikhethekile esivutshiwe esivela ezintabeni zaseCaucasus eMpumalanga Yurophu. Yenziwa ngokufaka okusanhlamvu kwe-kefir obisini oluvela ezinkomeni, ezimbuzini, noma ezimvini. Lokhu kudala isiphuzo esimnandi nesinoshukela esihlukile ku-yogurt evamile.

Kukhona futhi uhlobo olusekelwe emanzini olubizwa ngokuthi i-water kefir. Lwenziwe ngamanzi anoshukela kanye nezinhlamvu ze-kefir, olufanele labo abathanda izinketho ezingezona ezobisi.

Umlando kanye nomsuka we-Kefir

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

Amasiko ahlukene aye azisa i-kefir ngenxa yezinzuzo zayo zempilo. Ezintabeni zaseCaucasus, abantu abazulazulayo babethwala okusanhlamvu kwe-kefir ezikhwameni zesikhumba. Le ndlela yakha isiphuzo esimnandi nesinobuthi esithandwa kakhulu emhlabeni jikelele manje.

I-Kefir inendawo ekhethekile emasikweni amaningi. Iyingxenye yokudla kwendabuko kanye nemikhuba, eyaziwa ngenani layo lokudla okunempilo. Namuhla, iyatholakala emhlabeni wonke, iheha labo abafuna inketho yesiphuzo esinempilo.

Iphrofayili Yokudla Okunempilo kwe-Kefir

I-Kefir igcwele izakhamzimba, okwenza kube ukudla okumnandi kakhulu. Inkomishi ye-kefir enamafutha aphansi inama-calories angaba ngu-104. Iphinde ibe namagremu angu-9 amaprotheni, amagremu angu-11.6 ama-carbohydrate, kanye namagremu angu-2-3 amafutha. Lezi zinombolo zibonisa ukuthi i-kefir iyisinqumo esihle kulabo abakhathalela impilo yabo.

I-Kefir igcwele namavithamini namaminerali abalulekile. Nazi ezinye ezibalulekile:

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

I-Kefir ayinazo izakhamzimba eziyisisekelo nje kuphela. Inezakhi ezisebenzayo ezithuthukisa impilo. Ungenza i-kefir ngobisi noma ngaphandle kobisi njengamanzi kakhukhunathi. Lokhu kusho ukuthi ungakhetha efanelana nokudla kwakho.

I-infographic enemibala ekhombisa ama-probiotic e-kefir, izakhamzimba, kanye nezinzuzo zezempilo eduze nengilazi ephakathi ye-kefir. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Amandla e-Probiotic e-Kefir

I-Kefir igcwele ama-probiotic e-kefir, anezinhlobo ezingafika ku-61 zamabhaktheriya awusizo kanye nemvubelo. Iyindawo enamandla kakhulu empilweni yamathumbu. Lawa ma-microorganism, njenge-Lactobacillus ne-Streptococcus, asiza ekuthuthukiseni ukugaya ukudla kanye nempilo yamathumbu.

Ama-probiotic e-Kefir enza okungaphezu nje kokusiza ukugaya ukudla. Asiza ukugcina i-microbiome yamathumbu ilinganisela, okunganciphisa izimpawu ze-irritable bowel syndrome kanye nesifo sohudo. Ukuphuza i-kefir njalo kuthuthukisa impilo yokugaya ukudla futhi kuqinisa amasosha omzimba. Kungcono kune-yogurt yendabuko.

Ukwengeza i-kefir ekudleni kwakho kuvula izinzuzo eziningi zezempilo, ngenxa yokuqukethwe kwayo okuphezulu kwama-probiotic. Njengoba abantu abaningi befunda ngempilo yamathumbu, ukuthandwa kwe-kefir kuyanda. Sekuba yingxenye ebalulekile yokukhuthaza impilo enhle iyonke.

I-Kefir vs. Yogurt: Yikuphi Okuzuzisa Kakhulu?

Uma sibheka izinzuzo zezempilo ze-yogurt ne-kefir, umehluko omkhulu uyabonakala. I-Kefir ivame ukudlula i-yogurt ngokwezinhlobonhlobo kanye nokudla okunomsoco. I-yogurt ikakhulukazi inamagciwane, okuyinto enhle emathunjini akho.

Nokho, i-Kefir inamagciwane kanye nemvubelo. Lokhu kuyenza ibe nama-probiotic amaningi. Iphinde ibe noshukela nama-calories amancane, okuyinto enhle kulabo ababukela ukudla kwabo.

Ukuthungwa kwe-kefir kungenye inzuzo. Incane, okwenza kube lula ukuyixuba nama-smoothie, ama-dressing, kanye nezinto ezibhakiwe. Lokhu kwenza i-kefir ibe ukukhetha okusebenziseka kalula kokuthuthukisa ukudla kwakho.

Izinzuzo Zempilo Yokugaya Ukudla ze-Kefir

I-Kefir yaziwa ngokuthuthukisa impilo yokugaya ukudla. Inama-probiotic asiza ukugcina amathumbu elinganisela. Lokhu kulinganisela kuyisihluthulelo sempilo enhle yamathumbu.

Ukuphuza i-kefir njalo kungaletha izinzuzo ezinkulu zokugaya ukudla kwe-kefir. Kusiza labo abanezinkinga zesisu bazizwe bengcono. Kungasiza ngisho nasekuhudweni kanye nezilonda, ngenxa yama-probiotic ayo.

I-Kefir iphinde isize umzimba wakho ukuthi umunce izakhamzimba kangcono. Lokhu kusho ukuthi uhlelo lwakho lokugaya ukudla lusebenza kangcono. Inhlanganisela yayo yamagciwane amahle kanye nemvubelo igcina amathumbu akho ephilile futhi esebenza kahle.

Vala ingilazi ye-kefir enokhilimu enemifino enamaqabunga ngemuva. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izakhiwo ze-Kefir zokulwa namagciwane

I-Kefir yaziwa ngama-probiotic ayo kanye nemiphumela yayo yokulwa namagciwane. Iqukethe ama-probiotic afana ne-Lactobacillus kefir alwa namagciwane ayingozi. Lawa ahlanganisa i-Salmonella, i-E. coli, kanye ne-Helicobacter pylori.

Izifundo zibonisa ukuthi ingxube ehlukile ye-kefir iyawavimba la magciwane amabi ukuthi angakhuli. Lokhu kusiza ukugcina uhlelo lwakho lokugaya ukudla luphilile futhi kuvimbela ukutheleleka. I-Kefiran, ushukela wemvelo ku-kefir, nayo iyasiza ekulweni namagciwane.

Ukwengeza i-kefir ekudleni kwakho kuqinisa ama-probiotic akho futhi kulwa namagciwane amabi. Ukuyiphuza njalo kungakuvikela ezifweni. Amandla ayo okulwa namagciwane ayinzuzo enkulu.

Impilo Yamathambo: I-Kefir kanye ne-Osteoporosis

I-Kefir ilungele amathambo akho, isiza ekuvimbeleni i-osteoporosis. Igcwele i-calcium, eyisihluthulelo samathambo aqinile. Ngaphezu kwalokho, ine-vitamin K2, esiza umzimba wakho ukusebenzisa i-calcium kangcono, okwenza amathambo aqine nakakhulu.

Izifundo zibonisa ukuthi ukuphuza i-kefir kungasiza umzimba wakho ukuthi umunce i-calcium eningi. Ukuhlolwa kwezilwane kuthole ukuthi abaphuza i-kefir banamathambo aqinile. Lokhu kwenza i-kefir ibe ukukhetha okuhle kokugcina amathambo ephilile, ikakhulukazi kubantu abadala.

Ukwengeza i-kefir ekudleni kwakho kungakhuphula izinga lokudla kwakho i-calcium ne-vitamin K2. Lokhu kuhle emathanjeni akho. Kulabo abakhathazekile ngempilo yamathambo, i-kefir iyindlela emnandi yokuhlala uphilile.

I-Kefir Nezakhiwo Zayo Zokulwa Nomdlavuza

Izifundo zibonisa ukuthi i-kefir ingasiza ekulweni nomdlavuza. Ama-probiotics aku-kefir angathuthukisa amasosha omzimba. Lokhu kungasiza ekunciphiseni ukukhula kwesimila.

Ukuhlolwa kwelebhu kuthole ukuthi i-kefir extract inciphisa amangqamuzana omdlavuza webele womuntu ngo-56%. Lokhu kungaphezu kwe-yogurt extract. Le miphumela ikhombisa ukuthi i-kefir ingaba nezinzuzo ezinkulu ngokumelene nomdlavuza.

Ososayensi manje babheka ukuthi i-kefir isebenza kanjani ekulweni nomdlavuza. Imiphumela yokuqala iyajabulisa. Kodwa, kudingeka izifundo ezengeziwe kubantu ukuqinisekisa lokhu okutholakele.

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

Ibhika le-milky kefir elebhu enamaslayidi ngesibonakhulu namathuluzi ocwaningo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Umphumela we-Kefir emsebenzini wesistimu yomzimba

Ukuphuza i-kefir njalo kungathuthukisa amasosha omzimba wakho ngezindlela eziningi. Igcwele ama-probiotic, ayisihluthulelo sesimiso somzimba esiqinile. Amagciwane ahlukene ku-kefir asiza ukugcina amathumbu akho ephilile, esebenza njengesivikelo kumagciwane ayingozi.

Ucwaningo lubonisa ukuthi ama-probiotic e-kefir angalawula nokuvuvukala emzimbeni. Lokhu kungasiza ekunciphiseni ukungezwani komzimba kanye nezimpawu ze-asthma, okuholela empilweni engcono. Ngaphezu kwalokho, la ma-probiotic angasebenza kahle namaseli omzimba, okwenza izivikelo zomzimba wakho ziqine.

Ngisho noma ucwaningo oluthile nezindaba ziphakamisa izinzuzo ze-kefir, kudingeka izifundo ezengeziwe ukuqinisekisa imiphumela yayo. Ukwengeza i-kefir ekudleni kwakho kungaba yindlela emnandi yokusekela amasosha omzimba wakho.

Ukulawula Ukungabekezelelani I-Lactose Nge-Kefir

I-Kefir iyisinqumo esihle kulabo abangakwazi ukumelana ne-kefir lactose. Inezinhlobo eziphilayo ezisiza ekugayeni i-lactose. Inqubo yokubilisa ihlukanisa i-lactose ibe yi-lactic acid, okwenza kube lula ukuyigaya kunobisi olujwayelekile.

Ucwaningo lubonisa ukuthi ukuphuza i-kefir njalo kungathuthukisa ukugaya i-lactose. Amagciwane amahle aku-kefir asiza ekugayeni i-lactose kakhulu. Lokhu kusho ukuthi abantu abaningi bangajabulela i-kefir ngaphandle kokuzizwa bengakhululekile. Nazi ezinye zezizathu ezenza i-kefir ibe yinhle kulabo abangakwazi ukubekezelela i-lactose:

• Okuqukethwe kwe-lactose okuphansi kunobisi lwendabuko.
• Ukuba khona kwama-probiotics asiza ekugayweni kwe-lactose.
• Isebenziseka ngezindlela eziningi futhi ingasetshenziswa ezindleleni zokupheka ezahlukahlukene, okwenza kube lula ukuyifaka ekudleni kwansuku zonke.

Ukwengeza i-kefir ekudleni kwakho kungaba yindlela emnandi nephumelelayo yokulawula ukungabekezelelani ne-lactose. Zama i-kefir bese ubona ukuthi ingakuthuthukisa kanjani ukugaya kwakho i-lactose kanye nempilo yakho iyonke!

Umthelela we-Kefir empilweni yenhliziyo

I-Kefir iyisithako esinamandla empilweni yenhliziyo. Ingxube yayo ekhethekile yama-probiotic inganikeza izinzuzo ezinkulu enhliziyweni. Ukuphuza i-kefir njalo kungasiza ekulawuleni umfutho wegazi, okwenza kube kuhle ekudleni okunempilo kwenhliziyo.

Izifundo zibonisa ukuthi i-kefir inganciphisa amazinga e-cholesterol. Lezi yizindaba ezinhle kulabo abafuna ukuthuthukisa impilo yenhliziyo yabo. Iphinde isize ukugcina amazinga e-triglyceride elawulwa, okulwa nesifo senhliziyo.

Ucwaningo lusikisela ukuthi i-kefir inganciphisa ingozi ye-metabolic syndrome. Lesi simo sihlanganisa umfutho wegazi ophezulu kanye ne-cholesterol ephezulu, okwandisa 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 kuyamnandi. Kunezindlela eziningi zokujabulela lesi siphuzo esinempilo. Nazi ezinye izindlela zokukuqalisa:

• Faka i-kefir kuma-smoothies ukuze uthole ukuthungwa okukhilimu kanye nokukhuthaza ama-probiotic.
• Sebenzisa i-kefir ekufakweni kwesaladi njengendlela ehlukile esikhundleni se-mayonnaise.
• Jabulela i-kefir njengesiphuzo esiqabulayo noma kanye nesidlo sasekuseni.
• Hlanganisa i-kefir nezithelo kanye nokusanhlamvu ukuze uthole ukudla okunomsoco ekuseni.
• Pheka izitsha ezimnandi usebenzisa i-kefir njengesisekelo samasoso nama-marinade.

Uma ufuna ukuzenzela eyakho i-kefir, ungathenga okusanhlamvu kwe-kefir ku-inthanethi noma ezitolo zokudla okunempilo. Ukwenza i-kefir ekhaya kulula kunalokho ocabanga. Ngokubekezela okuncane nokuzijwayeza, ungenza i-kefir entsha nsuku zonke. Ungazama futhi izindlela zokupheka ezahlukene ze-kefir ukuze uthole oyithandayo.

Ingilazi ye-kefir enokhilimu enamabhamuza, izithelo ezintsha, nezinhlamvu ze-kefir ebhodini. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isiphetho

I-Kefir iwukudla okumnandi okugcwele ama-probiotics kanye nezakhamzimba. Inikeza izinzuzo eziningi zezempilo, njengokugaya okungcono kanye nesimiso somzimba esiqinile. Umlando wayo omude ubonisa ukuthi ibilokhu ithandwa izizukulwane ngezizukulwane, okufakazela ukubaluleka kwayo ekudleni okuningi.

Ukwengeza i-kefir ohlelweni lwakho lwansuku zonke kungaletha izinzuzo eziningi zempilo. Kungasiza ngisho nasekuvikeleni ezifweni futhi kuthuthukise impilo yamathambo. Lesi siphuzo esimnandi asimnandi nje kuphela kodwa futhi sihle empilweni yakho iyonke, okwenza kube ukukhetha okuhlakaniphile kokudla kwakho.

Ngakho-ke, masenze i-kefir ibe yingxenye evamile yezimpilo zethu. Ukunambitheka kwayo okuyingqayizivele kanye nenani eliphezulu lokudla okunomsoco kusho ukuthi kungaphezu nje kokunambitheka. Kuyindlela yokuthuthukisa impilo yakho kanye nenhlalakahle, kalula nangokumnandi.

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