Oko Kufuneka Ukwazi
I-Kefir ngumveliso wobisi obonisiweyo owenziweyo usebenzisa i-kefir grains (inhlanganisela ethile ye-lactic acid bactteria kunye nesaven). Zityebi kwiindidi ezahlukeneyo zebhakteria kunye nemvubelo, abaninzi abantu baphuza i-kefir ngeenjongo zempilo njengenxalenye ye yogurt (eqhelekileyo eyenziwe esebenzisa iintlobo ezimbalwa zenkcubeko ye-probiotic).
I-Kefir inomlinganiselo ogqithiseleyo kunokuba i-yogurt kwaye ithengiswa njengesiphuzo.
Uninzi lweemveliso ze-kefir ziyi-tangy ne-fizzy, ngenxa yomsebenzi omkhulu weprobiotic.
Ukusetyenziswa
Iiprobiotiki zivame ukufunyanwa emathunjini akho njengenxalenye yesityalo sakho semithambo, umxube onxubileyo weentsholongwane ezingaphezu kwama-400 "ezilungileyo" kunye "nezibi" ezinobungozi kunye nezilwanyana ezincinci. Abacebisi bathi banokukunceda ukukhulisa i- immunity kunye nokuphucula impilo yokutya.
Ukongeza, i-kefir ifakwe njengendlela yokulungisa inani leemeko zempilo eziqhelekileyo, kuquka:
- intsimbi
- utywala
- unesifo esingapheliyo
- ukuqothulwa
- ukuxinezeleka
- iswekile
- eczema
- igazi elonyukayo
- cholesterol ephezulu
- kulala
- isifo esilumkileyo esiswini (IBS)
Izinzuzo
Nangona uphando lwezifundo lubonisa ukuba ama-probiotikthi anokwenzela izibonelelo ezithile zezempilo, uphando malunga nemiphumo ethile yezempilo ye-kefir ayinakulinganiswa. Nangona kunjalo, kukho ubungqina bokuqala bokuthi i-kefir inokukunceda ukuphucula umkhuhlane, ukunciphisa ukuvuvukala nokulwa nokusuleleka kubaktheriya.
Ukunyanzeliswa kwaLactose
I-Kefir inokukunceda abanye abantu banqobe ukunyanzeliswa kwe-lactose, kubonisa inkcazo encinane epapashwe kwi- Journal ye-American Dietetic Association ngo-2003.
Kuhlolisiso, abantu abadala abaneempilweni abanexholongwane le-lactose banikwa uluhlu lwezidlo ezaziqule ubisi kunye ne-kefir okanye i-yogurt. Iziphumo zityhila ukuba i-kefir yanceda ukuphucula i-lactose kunye nokunyamezela. Ukongeza, kokubili i-kefir kunye ne-yogurt kubonakala ukunciphisa intlungu yesisu kunye nehudo phakathi kwabathathi-nxaxheba.
Uxinzelelo lweT Bone
I-Kefir ibonisa isithembiso njengendlela engokwemvelo yokuphucula isisitye samathambo esitokisi, isifundo se-pilot sika-2015 esapapashwa kwi- PLoS One sinokusikisela . Kwisifundo seenyanga ezintandathu ekuthelekeni nemiphumo ye-kefir eyongezwa nge-calcium bicarbonate yodwa kwi-calcium bicarbonate yedwa kubantu abane-osteoporosis, abaphandi bafumene ukuba unyango lwe-kefir luhlanganiswe nokunyuka kwe-hip bone mineral mass.
I-Antibiotic-Associated Diarrhea
Nangona i-kefir idla ngokucetyiswayo kwimiphumo ethile echaphazelekayo nokusetyenziswa kwamachiza e- antibiotics , uphando olwenziwa ngo-2009 oluvela kwi- Archives of Pediatrics kunye ne-Adolescent Medicine lubonisa ukuba i-kefir ingakwazi ukulwa nokulwa nesifo sohudo. Kwiimvavanyo kubantwana abangama-125 abathatha i-antibiotic, abaphandi bafumene ukuba i-kefir ayingenakusebenza ngakumbi kune-placebo ekukhuseleni isifo sohudo esichaphazelekayo.
Cholesterol ephezulu
Abaxhasi abaninzi bakhombisa ukuba i-kefir inokukhusela impilo yempilo ngokugcina i-cholesterol yakho. Uphando oluncinane olupapashwe kwi- BMC Complementary and Alternative Medicine , nangona kunjalo, lafumanisa ukuba ukusetyenziswa kwe-kefir akuzange kwanciphise amanqanaba e-lipid lipid. Kwisifundo, abathathi-nxaxheba bathatha i-kefir okanye umveliso wobisi ongaqutywanga (kunye namafutha afanayo, i-cholesterol, kunye nekhalori umxholo).
Akukho isiselo esinciphisa i-cholesterol yonke, i-cholesterol ye-HDL, i-cholesterol ye-LDL, okanye amanqanaba e-triglyceride.
Iimiphumo zangaphandle
Nangona iziphuzo ze-kefir ngokuqhelekileyo zibhekwa zikhuselekile xa zisetyenziselwa ukumodareyitha, zinokubangela iziphumo ezithile zecala (ezifana nokumbumba , i-gas, ne-intestinal cramping).
Ngokwoluphando olupapashwe kwi- Journal ye-American College of Nutrition , i-kefir yindlela yokutya ephantsi ukuya kwi-GI (i-index glycemic), nangona kunjalo, iphezulu kwi-index ye-insulin (kubangela ukukhululwa okukhulu kwe-insulin) kunye Isalathisi satiety asifani kakhulu nesonka esimhlophe.
Njengoko kunye nezinye iimveliso ezivotyiweyo, kukho inani elincinci lokusetyenziswa kotywala ngokuqhelekileyo kwi-kefir.
Kubalulekile ukuba uqaphele ukuba i-kefir ayifanele isetyenziswe ukuzithobela imeko yempilo kunye / okanye ukuphepha ukunakekelwa okuqhelekileyo.
Kuphi ukuwufumana
Efumaneka kakhulu kwiivenkile zokutya zendalo, i-kefir ngoku ithengiswa kwiindawo ezininzi zokutya.
I-Takeaway
Nangona ukusela i-kefir kunokunyusa i-probiotic yakho yokudla kunye nokubonelela nge-calcium, iprotheni kunye nezinye iimaminerali kunye namavithamini, asikwazi ukuzinza malunga nokuba ngaba unokunyanga naziphi na izimo zempilo ngenxa yokungabikho kwezifundo ezinkulu ezilawulwe kakuhle kubantu ( uhlobo lophando ofuna ukulufumana ukubeka isitokisi esigcwele kunyango).
Oko kwathiwa, ukuba ngokuqhelekileyo udla i-yogurt, unako ukuzonwabisa ne-kefir's tangy, ukunambitheka okunomdla. Qiniseka ukuba ukhangele iilebula uze ukhethe umkhiqizo onesishukela esincinci.
Imithombo:
> Hertzler SR, uClancy SM. I-Kefir ithuthukisa ukugaya i-lactose nokunyamezela kubantu abadala abane-lactose maldigestion. J Am Diet Assoc. 2003 ngoMeyi; 103 (5): 582-7.
> Merenstein DJ, Foster J, D'Amico F. Isivivinyo seklinikhi esingenangqondo esilinganisa iimpembelelo ze-kefir kwi-anti-antibiotic-diarrhea echaphazelekayo: ukulinganisa impembelelo yeKefir (MILK). I-Arch Pediatr Adolesc Med. 2009 Aug; 163 (8): 750-4.
> MP-Onge MP, Farnworth ER, Savard T, Chabot D, Mafu A, Jones PJ. Ukusetyenziswa kwe-Kefir akuguquli amanqanaba eeplasma lipid okanye i-cholesterol ye-fractional rate rates malunga nobisi kuma-hyperlipidemic men: ityala elilawulwa ngokungahleliwe. I-BMC Incedisa i-Altern Med. 2002; 2: 1.
> YAM, Chen HL, Tung YT, Kao CC, Hu FC, Chen CM. Iimiphumo ezimfutshane zexesha eliqhelekileyo le-Kefir-Fermented Milk Consumer kwi-Bone Mineral Density and Bone Metabolism kwi-Trial Clinical Trial of Osteoporotic Patients. PLoS One. 2015 Dec 10; 10 (12): e0144231.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.