Kefir at night: comparison with other sour -milk products

Kefir at night: comparison with other sour -milk products. Influence on sleep, digestion, microbia and general health.

Chapter 1: Kefir – Elixir of Health and Longevity: Deep Analysis.

Kefir, one of the oldest and most revered sour -milk products, has been valued for their unique properties and beneficial effects on health for centuries. Its roots go to the mountainous regions of the North Caucasus, where it was traditionally part of the diet of local residents, famous for their longevity and good health. The secret of cooking kefir was carefully guarded and passed down from generation to generation, which made it a valuable and demanded product.

1.1. What is kefir: definition, history and traditions.

Kefir is a sour -milk drink obtained by fermentation of milk using kefir fungi, also known as “kefir grains”. These fungi are a complex symbiotic culture of bacteria and yeast, enclosed in a matrix of polysaccharides and proteins. Outwardly, they resemble small inflorescences of cauliflower and have a unique ability to turn milk into a drink with a characteristic sour taste and slightly gas texture.

The history of kefir is shrouded in legends. It is believed that his secret was discovered by shepherds who noticed that milk stored in leather wineskins eventually acquires a special taste and properties. Over time, they realized that the reason for this is microorganisms that live in these wineskins.

Traditionally, kefir was made in leather bags, which were suspended at the entrance to the house and shut up daily to ensure uniform fermentation. This process occupied from one to several days, depending on the temperature and the desired consistency of the product. The finished kefir was filtered through a sieve to separate kefir grains, which were then used to prepare the next batch of the drink.

1.2. The composition of kefir: the wealth of nutrients and biologically active compounds.

Kefir is a real storehouse of nutrients and biologically active compounds that make it a valuable product for health. It includes:

• Protein: Kefir contains high -quality protein, easily absorbed by the body. It is important for the construction and restoration of fabrics, as well as for maintaining immunity.
• Calcium: Kefir is an excellent source of calcium necessary for the health of bones and teeth.
• Vitamins: Kefir contains vitamins of group B (B1, B2, B12), vitamin K and vitamin D. B vitamins play an important role in the energy exchange and functioning of the nervous system. Vitamin K is necessary for coagulation of blood and bone health. Vitamin D is important for the absorption of calcium and maintaining immunity.
• Minerals: Kefir contains minerals, such as magnesium, phosphorus and potassium, necessary to maintain the normal functioning of the body.
• Probiotics: Kefir contains a wide range of probiotic bacteria and yeast, which have a beneficial effect on the intestinal microflora. These microorganisms help improve digestion, strengthen immunity and protect the body from harmful bacteria.
• Prebiotics: Kefir contains prebiotics, such as polysaccharides that serve as food for probiotic bacteria and contribute to their growth and reproduction in the intestines.
• Lactic acid: Loemic acid formed in the process of fermentation gives kefir a characteristic sour taste and has antimicrobial properties.
• Biologically active peptides: In the process of fermentation, milk proteins are split into biologically active peptides, which have various beneficial properties, such as antioxidant, antihypertensive and immunomodulating effects.

1.3. Types of kefir: differences in production technology and properties.

There are several types of kefir that differ in production technology, fat content and ripening.

• Classic kefir: It is made of whole or skim milk using kefir fungi. The fat content in classic kefir can vary from 0% to 6%.
• Biocfir: In the process of producing a biocupher, additional probiotic crops are added to milk, which increases its benefits for intestinal microflora.
• Fruit kefir: Fruit fillers, such as berries, fruits or fruit puree, are added to fruit kefir. However, it should be borne in mind that fruit kefir may contain added sugar.
• Fatfound kefir: Smoed kefir contains a minimum amount of fat (less than 0.5%). It is a good choice for people who follow the figure or have problems with digestion of fatty foods.
• Kefir from goat or sheep’s milk: Kefir can be prepared not only from cow, but also from goat or sheep’s milk. Such kefir has a special taste and can be useful for people with allergies to cow’s milk.

1.4. Kefir production: from traditional methods to modern technologies.

Traditionally, kefir was made at home using kefir fungi. This process takes from 24 to 48 hours, depending on the temperature and the desired consistency of the product. Modern technologies for the production of kefir in industrial enterprises allow us to standardize the process and receive a product with stable properties.

At industrial enterprises, milk is pasteurized, cooled and kefir fungi is added. Then milk with fungi is placed in special containers where fermentation occurs. After completion of fermentation, kefir is cooled and poured into packaging.

Chapter 2: dairy products: overview of diversity and features.

Sour -milk products are a large and diverse group of products obtained by fermentation of milk using various bacteria and yeast. They are an important part of the diet in many countries of the world and are valued for their nutritional properties and a beneficial effect on health.

2.1. Yogurt: classics of fermented milk products.

Yogurt is one of the most popular sour -milk products. It is carried out by fermentation of milk using two main bacteria: Streptococcus thermophilus And Lactobacillus bulgaricus. These bacteria turn lactose (milk sugar) into lactic acid, which gives yogurt a characteristic sour taste and a thick consistency.

• Types of yogurt: There are many types of yogurt that differ in fat content, added ingredients and method of processing.
  • Natural yogurt: Contains only milk and bacterial cultures.
  • Greek yogurt: It has a more thick consistency and high protein content.
  • Fruit yogurt: Contains added fruits, berries or fruit puree.
  • Drinking yogurt: It has a more liquid consistency and is intended for drinking.
• The benefits of yogurt: Yogurt is rich in protein, calcium and probiotics. It helps to improve digestion, strengthen immunity and maintain bone health.

2.2. Cottage cheese: source of protein and calcium.

Cottage cheese is a fermented milk product obtained by beating milk and removing serum. It is an excellent source of protein and calcium.

• Types of cottage cheese: Cottage cheese differs in the content of fat and consistency.
  • Small cottage cheese: Contains a minimum amount of fat.
  • Fat cottage cheese: Contains a higher amount of fat.
  • Grain cottage cheese: It has a granular consistency.
  • Soft cottage cheese: It has a soft and creamy consistency.
• The benefits of cottage cheese: Cottage cheese helps strengthen the bones, build muscle and improve metabolism.

2.3. Ryazhenka: the taste of childhood and health benefits.

Ryazhenka is a fermented milk product obtained by adjusting ghee. It has a delicate cream taste and color.

• Features of the baked milk: The fermented baked milk contains less lactic acid than kefir or yogurt, so it has a softer taste.
• The benefits of the fermented ahead: Ryazhenka is rich in protein, calcium and vitamins of group B. It helps to improve digestion and strengthen immunity.

2.4. Yogokvasha: A light and refreshing drink.

Yrucks is a fermented milk product obtained by beating milk using lactic acid bacteria. It has a light and refreshing taste.

• Types of yogurt: There are several types of yogurt that differ in the method of preparation.
  • Ordinary yoke: It turns out by natural fermenting milk.
  • Mercnikovskaya yogurt: It turns out by adding culture to milk Streptococcus thermophilus.
  • Acidophilic yoke: It turns out by adding an acidophilic stick to milk.
• The benefits of yogurt: Yrucks contains probiotics that help improve digestion and strengthen immunity.

2.5. Ayran and Tan: traditional drinks of the peoples of the Caucasus and Central Asia.

Ayran and Tan are traditional sour -milk drinks popular in the countries of the Caucasus and Central Asia. They are made by diluting yogurt or kefir with water and adding salt and spices.

• Features of Ayran and Tana: These drinks have a refreshing taste and satisfy their thirst well.
• The benefits of Ayran and Tana: They contain probiotics that help improve digestion and strengthen immunity.

2.6. Koumiss: a drink of nomads.

Koumiss is a sour -milk drink obtained by beating mare’s milk. It has a specific taste and contains a small amount of alcohol.

• Features of kumys: Koumiss is rich in vitamins and minerals. It is traditionally used to treat tuberculosis and other diseases.
• The benefits of kumys: Koumiss helps to strengthen immunity and improve the overall state of health.

Chapter 3: Comparison of kefir with other sour -milk products: What is the uniqueness?

Kefir differs from other dairy products with its unique composition and properties. Its fermentation occurs using kefir fungi, which contain a wide range of bacteria and yeast, which gives kefir a special taste and makes it more useful for health.

3.1. Composition and nutritional value: kefir against yogurt, cottage cheese and ash.

• Kefir: It contains more probiotic bacteria and yeast than yogurt. It is rich in vitamins of group B, vitamin K and vitamin D. Contains biologically active peptides.
• Yogurt: Contains less probiotics than kefir. Rich in protein and calcium.
• Cottage cheese: It is an excellent source of protein and calcium. Contains few probiotics.
• Ryazhenka: It contains less lactic acid than kefir and yogurt, so it has a milder taste. It is rich in protein, calcium and vitamins of group B.

3.2. Probiotic properties: kefir leadership in support of a microbioma.

Kefir contains a much wider range of probiotic bacteria and yeast than most other sour milk products, including yogurt. This makes it especially useful for maintaining the health of the intestinal microbioma.

• A variety of microorganisms: Kefir fungi contain more than 50 different types of bacteria and yeast, while yogurt usually contains only two main types of bacteria.
• The benefits for microbioma: Probiotics contained in kefir help improve digestion, strengthen immunity, protect the body from harmful bacteria and reduce the risk of various diseases.

3.3. Employment and digestibility: kefir – ease and comfort for digestion.

Due to the process of fermentation, kefir is more easily absorbed by the body than milk. Lactic acid formed in the process of fermentation helps to break down lactose, which makes kefir more suitable for people with lactose intolerance.

• Lactose breakdown: Kefir bacteria break down lactose into simpler sugars, which are easier to absorb by the body.
• Improving digestion: Probiotics contained in kefir help improve digestion and reduce bloating, gas formation and other symptoms of stomach disorders.

3.4. Influence on immunity: comparison of immunomodulating properties.

Probiotics contained in kefir have a positive effect on immunity. They help stimulate the production of antibodies and other immune cells, which increases the body’s resistance to infections.

• The stimulation of the immune system: Probiotics activate immune cells and enhance their ability to fight harmful microorganisms.
• Reducing the risk of infections: Regular use of kefir can help reduce the risk of colds, influenza and other infections.

3.5. Antioxidant properties: the fight against free radicals.

Kefir contains antioxidants that help protect the body cells from damage by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of various diseases, including cancer and cardiovascular diseases.

• Protection against oxidative stress: Antioxidants neutralize free radicals and prevent cell damage.
• Reduction of the risk of diseases: Regular use of kefir can help reduce the risk of developing chronic diseases associated with oxidative stress.

Chapter 4: Kefir at night: benefits, advantages and recommendations.

The use of kefir at night can bring a number of benefits for health, including improving sleep, digestion and strengthening immunity.

4.1. Improving sleep: the role of tryptophan and melatonin.

Kefir contains a tripophane, an amino acid that is necessary for the production of melatonin, a hormone that regulates sleep. The use of kefir at night can help improve the quality of sleep and facilitate falling asleep.

• Triptofan and Melatonin: Triptofan is the predecessor of Melatonin. The use of foods rich in tripophane can help increase the level of melatonin in the body.
• Improving the quality of sleep: Melatonin helps regulate the cycle of sleep and wakefulness. It promotes relaxation and improves sleep quality.

4.2. Digestion support: enzymes and probiotics in action.

Probiotics contained in kefir help improve digestion and reduce bloating, gas formation and other symptoms of stomach disorders. The use of kefir at night can help facilitate digestion of food and improve the intestines.

• Improving intestinal microflora: Probiotics help to populate the intestines with useful bacteria, which contribute to digestion of food and the absorption of nutrients.
• Reducing inflammation: Probiotics can help reduce inflammation in the intestines and improve its function.

4.3. Strengthening immunity: Night protection of the body.

Probiotics contained in kefir have a positive effect on immunity. The use of kefir at night can help strengthen the immune system and increase the body’s resistance to infections.

• The stimulation of the immune system: Probiotics activate immune cells and enhance their ability to fight harmful microorganisms.
• Reducing the risk of infections: Regular use of kefir can help reduce the risk of colds, influenza and other infections.

4.4. Calcium assimilation: night time for healthy bones.

Kefir is an excellent source of calcium necessary for the health of bones and teeth. The use of kefir at night can help improve the absorption of calcium and strengthen the bones.

• Calcium and bones: Calcium is the main building material for bones. It helps to maintain their strength and prevents the development of osteoporosis.
• Improving calcium assimilation: The use of kefir at night in combination with other products rich in vitamin D can help improve calcium absorption.

4.5. Recommendations for the use of kefir at night: dosage, time and combination.

• Dosage: The recommended dose of kefir at night is 150-200 ml.
• Time: It is best to use kefir 1-2 hours before bedtime.
• Combinations: Kefir can be consumed separately or in combination with other products such as fruits, berries, nuts or seeds.
• Restrictions: People with lactose intolerance should use kefir in moderate quantities or choose kefir that does not contain lactose.

Chapter 5: Scientific research and evidence of the benefits of kefir.

Many scientific research confirms the benefits of kefir for health.

5.1. Studies on the effects of kefir on the intestinal microbia.

Studies have shown that regular kefir use can help improve the composition of the intestinal microbioma, increase the amount of beneficial bacteria and reduce the amount of harmful bacteria.

• An increase in the variety of microbioma: Kefir contains a wide range of probiotic bacteria and yeast, which help increase the variety of intestinal microbiomas.
• Improving digestion: Probiotics contained in kefir help improve digestion and reduce bloating, gas formation and other symptoms of stomach disorders.

5.2. Studies on the influence of kefir on immunity.

Studies have shown that the regular use of kefir can help strengthen the immune system and increase the body’s resistance to infections.

• The stimulation of the immune system: Probiotics contained in kefir activate immune cells and enhance their ability to fight harmful microorganisms.
• Reducing the risk of infections: Regular use of kefir can help reduce the risk of colds, influenza and other infections.

5.3. Studies on the influence of kefir on sleep quality.

Studies have shown that the use of kefir at night can help improve the quality of sleep and facilitate falling asleep.

• Increase in the level of melatonin: Kefir contains a tripophane, an amino acid that is necessary for the production of melatonin, a hormone that regulates sleep.
• Improving the quality of sleep: Melatonin helps regulate the cycle of sleep and wakefulness. It promotes relaxation and improves sleep quality.

5.4. Studies on the effect of kefir on bone health.

Studies have shown that the regular use of kefir can help strengthen the bones and prevent the development of osteoporosis.

• Increase in bone density: Kefir is an excellent source of calcium necessary for the health of bones and teeth.
• Prevention of osteoporosis: Calcium helps maintain bone strength and prevents the development of osteoporosis.

5.5. Studies on the influence of kefir on the cardiovascular system.

Studies have shown that the regular use of kefir can help reduce the risk of developing cardiovascular diseases.

• Close -to -level decrease in cholesterol: Kefir contains substances that help reduce blood cholesterol.
• Improving blood pressure: Kefir can help reduce blood pressure.

Chapter 6: Contraindications and warnings when using kefir.

Despite many useful properties, the use of kefir has some contraindications and requires compliance with certain warnings.

6.1. Lactose intolerance: selection of alternatives and precautions.

People with lactose intolerance should use kefir in moderate quantities or choose kefir that does not contain lactose.

• Lactose and intolerance: Lactose is milk sugar that some people cannot digest due to the lack of lactase enzyme.
• Symptoms of lactose intolerance: Symptoms of lactose intolerance may include bloating, gas formation, diarrhea and abdominal pain.
• Choosing kefir without lactose: Kefir types are available on the market, in which lactose is already split into simpler sugars, which are easier to absorb by the body.

6.2. Allergy to milk protein: alternative sour -milk products.

People with allergies to milk protein should avoid the use of kefir and other dairy products.

• Milk protein allergies: An allergy to milk protein is an immune reaction to proteins contained in milk.
• Symptoms of allergies to milk protein: Symptoms of allergies to milk protein may include skin rash, itching, swelling, vomiting and diarrhea.
• Alternative sour -milk products: People with allergies to dairy protein can be consumed by fermented milk products prepared from vegetable milk, such as coconut yogurt or almond kefir.

6.3. Diseases of the gastrointestinal tract: consultation with a doctor.

People with diseases of the gastrointestinal tract, such as gastritis, stomach ulcer or colitis, should consult a doctor before the use of kefir.

• Kefir and gastrointestinal diseases: Kefir can have an irritating effect on the mucous membrane of the stomach and intestines.
• Individual tolerance: The reaction to kefir can vary depending on individual tolerance and the degree of disease.

6.4. Individual intolerance: observation of the reaction of the body.

Some people may have individual intolerance to kefir, which manifests itself in the form of bloating, gas formation, diarrhea or other symptoms of stomach disorder. In this case, you should stop using kefir and consult a doctor.

• Individual reaction: The reaction to kefir can vary depending on the individual characteristics of the body.
• Observation of symptoms: It is important to carefully monitor the reaction of the body to kefir and stop its use if any unpleasant symptoms occur.

Chapter 7: How to choose high -quality kefir: tips and recommendations.

The choice of quality kefir is an important aspect that affects its health benefits.

7.1. Attention to the composition: Lack of additives and preservatives.

When choosing kefir, you should pay attention to the composition of the product. It should contain only milk and kefir fungi. Avoid kefir that contains additives, preservatives, sugar or other artificial ingredients.

• Natural composition: The fewer ingredients in kefir, the better.
• Avoid artificial additives: Artificial additives can reduce health kefir.

7.2. Shelf life: freshness is the key to benefit.

When choosing kefir, you should pay attention to the expiration date of the product. Fresh kefir contains more probiotic bacteria and has more pronounced useful properties.

• Fresh product: The fresh kefir, the more living and active probiotics in it.
• Compliance with storage periods: It is important to observe the shelf life of kefir indicated on the packaging.

7.3. Packaging: protection against light and air.

Kefir packaging should be sealed and protect the product from exposure to light and air. This helps maintain the freshness and beneficial properties of kefir.

• Harding packaging: Harding packaging prevents air and bacteria entering the product.
• Protection from the world: Light can destroy vitamins and other nutrients contained in kefir.

7.4. Manufacturer: Trust and reputation.

When choosing kefir, the products of well -known and trusted manufacturers who use high -quality milk and comply with production technology should be preferred.

• Reputation manufacturer: Learn more about the manufacturer of kefir before buying it.
• Customer reviews: Read the reviews of other customers about the products of this manufacturer.

7.5. Appearance and consistency: signs of a quality product.

High -quality kefir should have a homogeneous consistency and white. It should not contain lumps, flakes or other extraneous inclusions.

• Homogeneous consistency: High -quality kefir should have a homogeneous consistency without stratification.
• White: The color of kefir should be white or slightly cream.

Chapter 8: Kefir recipes: tasty and healthy.

Kefir is a universal product that can be used to prepare various dishes and drinks.

8.1. Smoothies with kefir: breakfast or snack for health and energy.

Smoothies with kefir are a quick and useful breakfast or a snack that will charge you with energy for the whole day.

• Ingredients: Kefir, fruits, berries, vegetables, herbs, nuts, seeds.
• Preparation: Mix all the ingredients in a blender until a homogeneous mass.

8.2. Pancakes on kefir: magnificent and tasty.

Kefir pancakes are a classic dish that adults and children love.

• Ingredients: Kefir, flour, eggs, sugar, salt, soda.
• Preparation: Mix all the ingredients and fry in a pan on both sides until golden.

8.3. Cold soup on kefir: a refreshing dish for a hot day.

Cold kefir soup is a refreshing dish that is ideal for a hot day.

• Ingredients: Kefir, cucumbers, radishes, greens, garlic, salt, pepper.
• Preparation: Cut all the ingredients and pour kefir. Add salt and pepper to taste.

8.4. Kefir sauce: light and healthy mayonnaise substitute.

Kefir sauce is a mild and useful replacement of mayonnaise.

• Ingredients: Kefir, garlic, greens, lemon juice, salt, pepper.
• Preparation: Mix all the ingredients and use as a sauce for salads, meat or fish.

8.5. Marinades on kefir: softness and juiciness for meat and poultry.

Marinades on kefir make meat and poultry soft and juicy.

• Ingredients: Kefir, spices, herbs, garlic, onions.
• Preparation: Mix all the ingredients and put on the meat or poultry for several hours or at night.

Chapter 9: Alternatives to kefir: What to choose if kefir does not fit.

If kefir does not suit you for any reason, there are alternative sour-milk products that can bring health benefits.

9.1. Yogurt: A variety of tastes and benefits.

Yogurt is a great alternative to kefir. It also contains probiotics and beneficial nutrients.

• Advantages: A wide selection of tastes and types, accessibility.
• Flaws: Less probiotic bacteria than kefir.

9.2. Yogokvasha: light and refreshing taste.

Yrucks is a light and refreshing sour -milk drink that is well absorbed by the body.

• Advantages: Easy taste, is well absorbed.
• Flaws: Less probiotics than in kefir and yogurt.

9.3. Vegetable sour -milk products: for vegan and people with allergies to milk.

Vegetable sour -milk products, such as coconut yogurt or almond kefir, are an excellent alternative to vegan and people with allergies to milk.

• Advantages: Suitable for vegans and people with allergies to milk.
• Flaws: Sugar and other artificial ingredients may contain added.

9.4. Probiotic additives: concentrated support of a microbioma.

Probiotic additives are a concentrated source of probiotics that can be used to maintain the health of the intestinal microbioma.

• Advantages: Concentrated source of probiotics, ease of use.
• Flaws: Do not contain other nutrients contained in kefir.

Chapter 10: Kefir in different cultures of the world: traditions and recipes.

Kefir and other sour -milk products occupy an important place in the culinary traditions of different peoples of the world.

10.1. Caucasian cuisine: homeland Kefira.

In the Caucasus, kefir is a traditional drink that is consumed daily. It is used to prepare various dishes, such as soups, sauces and pastries.

10.2. Eastern European cuisine: Popularity of sour -milk drinks.

In Eastern Europe, dairy drinks, such as kefir, yogurt and yogurt, are very popular. They are used as independent drinks, and are also used to prepare various dishes.

10.3. Central Asian cuisine: Ayran and Koumiss.

In Central Asia, dairy drinks such as Ayran and Koumiss are popular. Ayran is made by diluting yogurt or kefir with water and adding salt and spices. Koumiss is made by beating mare’s milk.

10.4. Mediterranean cuisine: yogurt and cottage cheese.

In Mediterranean cuisine, yogurt and cottage cheese are widely used. They are used as independent dishes, and also added to salads, sauces and desserts.

10.5. Indian cuisine: Latsi and Dahi.

Latsi and Dahi are popular in Indian cuisine. Latsi is a sweet sour -milk drink prepared on the basis of yogurt. Dahi is an Indian yogurt that is used to prepare various dishes.