Kefir is consumed all over the world and has been for hundreds of years. It’s a fermented milk drink developed within the northern Caucasus Mountains, based on common perception. The identify Kefir comes from the Turkish phrase keyif, which refers back to the “good feeling” an individual will get after they’ve drunk it. Kefir has been common in elements of Europe and Asia for a few years however has solely just lately began gaining recognition in the US, because of the rising curiosity in probiotics and intestine well being.
Dangers and concerns – Kefir Probiotics Benefits?
? Share on Pinterest Kefir is made utilizing micro organism, giving it probiotic qualities. Probiotics are attributed with supporting wholesome digestive capabilities. Whereas yogurt is the fermentation of micro organism in milk, kefir is a mix of micro organism and yeast fermentations. The mix of micro organism and yeast known as “kefir grain.” Kefir grains aren’t typical grains, akin to wheat or rice, and don’t comprise gluten. Milk is mixed with the kefir grains and saved in a heat space to “culture,” producing the kefir beverage. Kefir has a tart and tangy taste, and a consistency just like a drinkable yogurt. As a result of fermentation course of, kefir could style barely carbonated. A lot of kefir’s well being advantages are attributed to its probiotic content material. Probiotics, or “good bacteria,” reside organisms that may assist keep common bowel actions, deal with sure digestive circumstances, and help the immune system. Sorts Whereas kefir is often produced from cow’s milk, it can be produced from the milk of different animals, akin to goats or sheep, or from non-dairy milks. Kefir produced from cow’s milk is offered in non-fat, low-fat, and complete milk varieties. Kefir can be obtainable in plain and flavored varieties.
Seven advantages
Kefir consumption remains to be being researched, however the potential advantages embody: 1. Blood sugar management In 2015, a small examine in contrast the results of consuming kefir and conventionally fermented milk on blood sugar ranges in individuals with diabetes. Members who consumed the kefir had considerably decrease fasting blood sugar ranges than those that consumed the conventionally fermented milk. Members within the kefir group additionally had decreased hemoglobin A1c values, that are a measurement of blood sugar administration over 3 months. 2. Decrease ldl cholesterol A 2017 examine checked out modifications in levels of cholesterol amongst girls ingesting low-fat milk or kefir. The individuals drank both 2 servings a day of low-fat milk, 4 servings a day of low-fat milk, or 4 servings a day of kefir. After 8 weeks, those that drank kefir confirmed vital decreases of their complete and their “bad cholesterol” ranges in comparison with those that drank solely 2 servings per day of low-fat milk. Members who consumed 4 servings per day of low-fat milk additionally had lowered levels of cholesterol. The probiotics in kefir could play a job in how a lot ldl cholesterol the physique absorbs from meals. They could additionally have an effect on how the physique produces, processes, and makes use of ldl cholesterol. 3. Elevated diet The vitamins in kefir rely on the kind of milk used to make it. Usually, it’s a good supply of protein, calcium, and potassium. Some store-bought manufacturers are fortified with vitamin D, as nicely. 4. Improved lactose tolerance Individuals with lactose intolerance could possibly eat kefir with out experiencing signs, because the micro organism current in kefir break down a lot of the lactose. The main model of kefir within the U.S. claims to be 99 % lactose-free. A small examine in 2003 concluded that the consumption of kefir improved lactose digestion over time, and will doubtlessly be used to assist overcome lactose intolerance. It famous that flavored kefir produced extra hostile signs that plain kefir, in all probability resulting from added sugars within the flavored product. 5. Improved abdomen well being Share on Pinterest Kefir could possibly assist deal with digestive points, akin to diarrhea or lactose intolerance. The abdomen comprises each good and unhealthy micro organism. Sustaining a steadiness between them is a crucial a part of retaining the abdomen wholesome. Ailments, infections, and a few medicines, akin to antibiotics, can upset this steadiness. Probiotics are just like the great micro organism discovered naturally within the digestive tract and will assist keep a wholesome steadiness. There’s some proof that probiotic meals, akin to kefir, may also help deal with diarrhea attributable to an an infection or antibiotics. One overview cited using kefir to assist the remedy of peptic ulcers within the abdomen and small gut. 6. Therapeutic properties Laboratory research have proven kefir could have antibacterial and antifungal properties, though extra investigation is required. Analysis exhibits that kefir has the potential to be useful in opposition to gastroenteritis, vaginal infections, and yeast infections. A 2016 overview reported that kefir lessened the severity of signs in mice contaminated with a parasite. One other overview demonstrated useful results of kefir on mice for wound therapeutic and lowered tumor progress. 7. Weight management One other examine reported that kefir consumption lowered physique weight and complete ldl cholesterol in overweight mice. Nonetheless, extra analysis on individuals is required.
Making kefir at residence
Share on Pinterest Kefir is made utilizing the fermentations of yeast and micro organism. This combination creates kefir grains, which could be mixed with milk to create a tangy drink. An individual could make kefir at residence in a clear surroundings. Utensils, cooking gear, and an individual’s arms needs to be washed completely with cleaning soap and water earlier than beginning. You’ll need: lively kefir grains
your most well-liked sort of milk
a glass jar
a paper espresso filter or cheesecloth
a rubber band
a silicone spatula or picket spoon (non-metal stirring utensil)
a non-metal mesh strainer Mix 1 teaspoon of kefir grains for each cup of milk right into a glass jar. Cowl the jar with the paper espresso filter and safe with a rubber band. Retailer the jar in a heat place round 70°F for 12-48 hours, relying in your style and the heat of the room. As soon as the milk has thickened and has a tangy style, pressure the kefir right into a storage container. Cowl tightly and retailer for as much as 1 week. There are a couple of ideas to concentrate on when making kefir at residence: Publicity to steel can weaken the kefir grains, so keep away from steel utensils.
Temperatures above 90 °F could cause the milk to spoil.
Preserve the jar away from direct daylight.
The strained kefir grains could be stored to make new batches.
Shake it if it begins to separate whereas being saved.
To make a fruit-flavored kefir, chop up fruit and add it to the strained kefir. Let it sit for a further 24 hours. Re-strain if desired. The right way to use kefir Kefir can be utilized in lots of the methods milk and yogurts is used. It may be drunk as a beverage, used because the mixing liquid in a smoothie, or poured over cereal or oats. Kefir can be utilized in baked items, soups, dips, or salad dressings, although warmth could considerably lower probiotic focus.