Bella Adams
Simungathe kulingalira zakudya zabwino popanda kefir. Chakumwacho ndi chamtengo wapatali ngati mankhwala komanso ngati mankhwala.
Kukonzekera kwa kefir
Tsatanetsatane wa mavitamini ndi mchere wa chakumwa chokhala ndi mafuta 3.2%:
Chakumwacho ndi cholemera:
- calcium - 120 mg;
- potaziyamu - 146 mg;
- sodium - 50 mg;
- magnesium - 14 mg;
- phosphorous - 95 mg;
- sulfure - 29 mg;
- fluorine - 20 μg;
Kefir ili ndi mavitamini: +
- A - 22 μg;
- B2 - 0.17 mg;
- B5 - 0.32 mg;
- B9 - 7.8 μg;
Chakumwa chimakhala ndi mafuta osiyanasiyana: kuyambira 0% mpaka 9%. Zopatsa mphamvu zimatengera mafuta.
Mu kefir wokhala ndi mafuta 3.2% pa magalamu 100:
- kalori wokhutira - 59 kcal;
- mapuloteni - 2.9 g;
- chakudya - 4 g.
Mu kefir, lactose imasinthidwa pang'ono kukhala lactic acid, motero kefir ndiyosavuta kugaya kuposa mkaka. Pafupifupi mabakiteriya amkaka okwana 100 miliyoni amakhala mu 1 ml ya kefir, omwe samafa chifukwa cha madzi am'mimba, koma amafika m'matumbo ndikuchulukitsa. Mabakiteriya amkaka ndi mabakiteriya a m'mimba omwewo, choncho amathandizira kugaya chakudya ndikuletsa kuberekana kwa tizilombo toyambitsa matenda.
Zotsatira za kefir pamimba thirakiti
Kuti thupi lilandire zinthu zothandiza kuchokera ku chakudya, zinthuzo ziyenera kuphwanyidwa ndi mabakiteriya a m'mimba. Choyamba, mabakiteriya amakonza chakudyacho, ndiyeno matumbo amatenga zinthu zofunika. Koma njirazi nthawi zina zimasokonezeka m'matumbo ndipo tizilombo toyambitsa matenda timakhala m'malo mwa zothandiza. Chotsatira chake, chakudya chimatengeka kwambiri, thupi sililandira mavitamini ndi mchere, ndipo kuphulika, kutsegula m'mimba, ndi nseru kumawonekera. Chifukwa cha m'mimba dysbacteriosis, ziwalo zina zimavutika, monga tizilombo toyambitsa matenda sagwirizana.
Kefir ili ndi mamiliyoni a mabakiteriya opindulitsa omwe amachulukitsa ndikuchotsa mabakiteriya "oyipa". Phindu la kefir kwa thupi ndikuti chakumwacho chimathandiza kuthana ndi kutupa, kudzimbidwa, komanso kudzimbidwa.
Kefir amakwaniritsa kufunikira kwa calcium
Kapu ya kefir yokhala ndi mafuta 3.2% imakhala ndi theka la tsiku lililonse la calcium ndi phosphorous. Calcium ndiye amamanga kwambiri minyewa yamfupa, yofunikira kuti mano amphamvu, tsitsi, ndi zikhadabo zikhale zolimba. Koma kuti calcium itengeke, zinthu ziyenera kukwaniritsidwa: kukhalapo kwa vitamini D, phosphorous, ndi mafuta, choncho ndi bwino kugwiritsa ntchito chakumwa chamafuta - osachepera 2.5% - kudzaza calcium. Calcium imatengedwa bwino usiku.
Anthu omwe ali ndi vuto la lactose sangamwe mkaka, chifukwa angayambitse nseru, kutsegula m'mimba, ngakhale kusanza. Pankhaniyi, mutha kusintha mkaka ndi mkaka wothira, monga yogurt ndi kefir.
Ubwino wogwiritsa ntchito kefir usiku
Kefir usiku ndiwothandiza komanso nthawi ina iliyonse. Kuphatikiza apo, kefir woledzera usiku amawongolera matumbo am'mimba ndikulimbitsa tulo. Mapuloteni amkaka omwe ali mmenemo ali ndi amino acid tryptophan - chinthu chofunika kwambiri pa kugona bwino komanso kugona.
Ngati mukuwonda kapena mukungowonjezera kulemera kwanu, kapu ya kefir idzakuthandizani kuthetsa chilakolako chanu pamadzulo ovuta kwambiri.
Mwachiwonekere, simuyenera kugwiritsa ntchito molakwika kefir usiku kwa anthu omwe ali ndi madzi othamanga kwambiri. Kapena muyenera kumwa kapu ya kefir 2 maola asanagone.
Ubwino wa tsiku lotsitsa pa kefir
Kutsitsa masiku pa kefir, mosiyana ndi malingaliro odziwika, ndikothandiza kwambiri osati pakuchepetsa thupi, koma kufulumizitsa chimbudzi. Pazifukwa zomwe tafotokozazi, kefir imapangitsa kuti ntchito ya m'mimba ikhale yabwino.
Koma kwa iwo omwe ali ndi vuto la kudya mopitirira muyeso, masiku a kefir nthawi zambiri amakhala "ovuta" ndipo amadzutsa chilakolako chofuna kudya tsiku lotsatira. Kuti mupewe izi, mutatha kutsitsa pa kefir, muyenera kudya kadzutsa ndi chakudya chokhala ndi mafuta anyama ndi mapuloteni. Nkhuku wamba kapena mazira a zinziri ndi abwino kwa izi.
Contraindication pakugwiritsa ntchito kefir:
- Kefir ndi contraindicated kwa ana osakwana chaka chimodzi, chifukwa chakuti iwo sanapange microflora kuti makonzedwe ake.
- Amene ali ndi vuto la lactose sayenera kumwa. Komabe, lero mutha kupeza mkaka wopanda lactose ndikuwotchera nokha kunyumba kuti mutenge chakumwa chofanana ndi kefir.
- Kefir yakale ikhoza kuledzera ndi anthu omwe ali ndi acidity yambiri ya madzi am'mimba komanso kutentha kwa mtima.
