Kefir at night: how to use it correctly

Kefir at night: how to use it correctly

Chapter 1: Kefir – Elixir Vitae Night rest?

Kefir is a fermented milk product obtained by beating milk with kefir fungi, a complex symbiotic culture of lactic acid bacteria, yeast and acetic acid bacteria. Its unique composition and useful properties made it a popular drink in many cultures, especially in Russia and Eastern Europe. In recent years, kefir has also been recognized in the Western world, where it is appreciated for the benefit of intestinal health and general well -being. But what is the best way to use this useful product, especially in the context of night use? The answer lies in the understanding of its composition, the effect on the body and the correct choice of time and quantity.

1.1 Kefir composition: the key to understanding the advantages

Kefir is not just bewildered milk. This is a real storehouse of useful substances that have a versatile effect on the body. The main components of kefir include:

• Probiotics: The most valuable component of kefir. Kefir fungi contain a wide range of beneficial bacteria and yeast, such as Lactobacillus, Bifidobacterium, Saccharomyceswhich have a positive effect on the intestinal microflora. Different types of kefir fungi give different probiotics strains, making kefir more diverse in composition than most yogurts. Probiotics help restore microflora balance, improve digestion, strengthen immunity and even influence mood.

• Protein: Kefir is a good source of protein, which is easily absorbed by the body. Protein is necessary for the construction and restoration of tissues, the synthesis of hormones and enzymes. At night, protein can contribute to a feeling of satiety and prevent night snacks.

• Calcium: An important mineral for the health of bones and teeth. Kefir is a good source of calcium, which is better absorbed from dairy products due to lactic acid. The night use of kefir can help replenish calcium reserves in the body, especially important for women during menopause.

• Vitamins: Kefir contains vitamins of group B (B1, B2, B12), vitamin K and vitamin D. B vitamins are necessary for the normal operation of the nervous system and energy metabolism. Vitamin K plays an important role in blood coagulation. Vitamin D helps to absorb calcium and strengthen immunity.

• Minerals: In addition to calcium, kefir contains potassium, magnesium, phosphorus and other important minerals necessary for the normal functioning of the body.

• Triptofan: Amino acid, which is the predecessor of serotonin and melatonin – hormones that regulate mood and sleep.

• Lactic acid: It is formed in the process of fermentation and contributes to the better absorption of calcium and other minerals. Loemic acid also has antibacterial properties.

1.2 The benefits of kefir for health: scientific view

The benefits of kefir for health are confirmed by numerous scientific research. Here are some of the main advantages:

• Improving digestion: Probiotics contained in kefir help restore the balance of intestinal microflora, improve digestion, reduce bloating and constipation. They also contribute to the absorption of nutrients.

• Strengthening immunity: Most immune cells are in the intestines. Healthy intestinal microflora strengthens the immune system and increases the body’s resistance to infections. The probiotics contained in kefir stimulate the production of antibodies and enhance the immune response.

• Improving bone health: Calcium and vitamin D contained in kefir are necessary for the health of bones and the prevention of osteoporosis. Kefir also contains vitamin K2, which plays an important role in calcium metabolism and contributes to its bones.

• Close -to -level decrease in cholesterol: Some studies show that kefir can help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).

• Blood sugar control: Kefir can help improve insulin sensitivity and control blood sugar, which is especially important for people with diabetes or antiabet.

• Anti -inflammatory action: Kefir has anti -inflammatory properties that can help reduce inflammation in the body and prevent the development of chronic diseases.

• Improvement: The triptophane contained in kefir contributes to the production of serotonin and melatonin – hormones that regulate sleep.

Chapter 2: Kefir at night: Arguments “FOR” and “Again”

The use of kefir at night has its advantages and disadvantages that must be taken into account when making a decision to include it in your evening diet.

2.1 Advantages of using kefir at night:

• Improving the quality of sleep: Due to the content of tryptophan, kefir contributes to the production of serotonin and melatonin, hormones necessary for healthy and strong sleep. Warm milk with honey is a well -known folk recipe for improving sleep, and kefir can be a useful alternative with additional benefits for the health of the intestine.

• Prevention of night snacks: Protein and fats contained in kefir provide a feeling of satiety and can help prevent night snacks, which is especially important for people seeking weight loss.

• Recovery of intestinal microflora: At night, the body is at rest, which creates favorable conditions for the propagation of beneficial bacteria in the intestines. The use of kefir at night can help restore and maintain a healthy intestinal microflora.

• Calcium assimilation: At night, the body actively uses calcium to maintain the health of bones and teeth. The use of kefir at night provides the body with the necessary amount of calcium.

• Improving digestion: Kefir can help facilitate the digestion of heavy food eaten for dinner and prevent discomfort in the abdomen.

2.2 Disadvantages of kefir at night:

• Diuretic effect: Kefir has a diuretic effect, which can lead to frequent calls to the toilet at night and interruption of sleep.

• Individual intolerance: Some people can experience discomfort in their stomach, bloating or diarrhea after using kefir, especially if they suffer from lactose intolerance or sensitivity to dairy products.

• High acidity: Kefir has a sour pH, which can negatively affect the enamel of the teeth, especially if you use it immediately before bedtime without brushing your teeth.

• Calorie content: Kefir contains calories that must be taken into account subject to diet. The use of a large amount of kefir at night can contribute to weight gain.

• Interaction with drugs: Kefir can interact with some drugs, for example, with antibiotics. You need to consult a doctor if you take any medicine.

Chapter 3: How to use kefir at night: practical recommendations

In order to get the maximum benefit from the use of kefir at night and avoid possible negative consequences, several simple rules must be observed.

3.1 Choosing kefir: what to pay attention to

• Composition: Carefully study the composition of kefir. Choose kefir containing as few ingredients as possible, only milk and leaven are preferable. Avoid kefir with sugar, flavorings, dyes and preservatives.

• Fat: The fat content of kefir can vary from 0% to 6%. Choose kefir with fat content corresponding to your needs and preferences. Father -in -law kefir contains less calories, but can be less saturated.

• Best before date: Pay attention to the shelf life of kefir. Fresh kefir contains more probiotics.

• Manufacturer: Choose kefir from trusted manufacturers who comply with quality and safety standards.

• Home kefir: Kefir, cooked at home, can be more useful, as it contains more probiotics and does not contain any additives. However, it is necessary to follow the rules of hygiene when preparing kefir at home.

3.2 Kefir use time:

The best time to use kefir at night is 1-2 hours before bedtime. This will allow the body to digest kefir and learn nutrients, as well as avoid frequent urge to the toilet at night.

3.3 Number of kefir:

The recommended portion of kefir at night is 1 cup (200-250 ml). The use of more kefir can lead to discomfort in the abdomen and other negative consequences.

3.4 Ways to use kefir:

• In its pure form: The easiest and most useful way to use kefir is in its purest form. Just pour a glass of kefir and drink it slowly, in small sips.

• With additives: To improve the taste and increase the nutritional value of kefir, you can add various ingredients to it, such as:

  • Fruits and berries: add fresh or frozen fruits and berries, such as bananas, apples, berries, peaches, to give kefir sweetness and vitamins.
  • Nuts and seeds: add chopped nuts and seeds, such as almonds, walnuts, flax seeds, chia seeds, to increase the content of protein and fiber.
  • Honey: Add a small amount of honey to give kefir sweetness and beneficial substances.
  • Spices: Add cinnamon, ginger, vanilla or other spices to give kefir aroma and taste.

• The composition of the darkness: Kefir can be used as the basis for the preparation of smoothies. Add fruits, vegetables, greens and other ingredients to kefir, and beat everything in a blender.

3.5 Recommendations for people with special needs:

• People with lactose intolerance: Choose a low -lactose kefir or without lactose. You can also try Kosiy Kefir, which contains less lactose than cow’s milk. Start with small portions and gradually increase the quantity to check the reaction of the body.

• People with diabetes: Choose kefir without adding sugar. Control the blood sugar after using kefir.

• People with diseases of the gastrointestinal tract: Consult a doctor before using kefir. Start with small portions and gradually increase the quantity to check the reaction of the body.

• Pregnant and lactating women: The use of kefir is safe during pregnancy and breastfeeding, but it is necessary to observe moderation and consult a doctor.

Chapter 4: Alternatives Kefir: What to choose if kefir does not fit

If kefir is not suitable for you for any reason, there are many alternative drinks and products that can also help improve sleep and health.

4.1 Milk:

Warm milk with honey is a classic drink to improve sleep. Milk contains a tripophane that contributes to the production of melatonin.

4.2 vegetable milk:

Vegetable milk, such as almond, soy or oatmeal, can be a good alternative to cow milk for people with lactose intolerance or allergies to milk.

4.3 yogurt:

Yogurt is another sour -milk product containing probiotics. Choose yogurt without adding sugar and flavorings.

4.4 Kombucha:

Combuche is fermented tea containing probiotics and antioxidants.

4.5 Probiotic supplements:

If you do not like fermented milk products, you can take probiotic additives. Consult a doctor to choose the right supplement.

4.6 Herbal teas:

Some herbal teas, such as chamomile tea, lavender tea and lemon balm tea, have soothing properties and can help improve sleep.

4.7 prebiotics:

Prebiotics are substances that feed beneficial bacteria in the intestines. Prebiotics are contained in products such as onions, garlic, bananas and asparagus.

Chapter 5: Myths and reality about kefir at night

Around the use of kefir at night, there are many myths and delusions. We debunk some of them.

5.1 Myth: kefir causes fermentation in the intestines.

Reality: Kefir contains probiotics that inhibit the growth of harmful bacteria in the intestines and help improve digestion. Although some people may have temporary discomfort in their stomach after using kefir, this is usually associated with adaptation to probiotics and takes place over time.

5.2 Myth: kefir contains alcohol and is harmful to health.

Reality: Kefir contains a small amount of alcohol (usually less than 1%), which is formed in the process of fermentation. This amount of alcohol does not have a negative effect on health.

5.3 Myth: Kefir causes dependence.

Reality: Kefir is not addicted.

5.4 Myth: Kefir can be consumed in unlimited quantities.

Reality: The use of kefir in large quantities can lead to discomfort in the abdomen, bloating and diarrhea. The recommended portion of kefir at night is 1 cup (200-250 ml).

5.5 Myth: kefir is useful to everyone.

Reality: Kefir is useful for most people, but not for everyone. People with lactose intolerance, allergies to dairy products or diseases of the gastrointestinal tract need to use kefir with caution or consult a doctor.

Chapter 6: Scientific research on the influence of kefir on sleep and intestinal microflora

Numerous scientific studies confirm the benefits of kefir for health, including its positive effect on the dream and intestinal microflora.

• A study published in the journal “Journal of Dairy Science” (2015), It showed that the use of kefir improves the quality of sleep in the elderly.

• A study published in the journal Nutrition Research (2016), It showed that kefir helps to improve the composition of the intestinal microflora and a decrease in inflammation in the body.

• A study published in the journal “Applied and Environmental Microbiology” (2018), It showed that kefir contains a wide range of probiotics, which have a positive effect on the health of the intestine.

These studies confirm that kefir is a useful product that can help improve sleep and intestinal health. However, it must be remembered that research results can vary depending on the individual characteristics of the body and kefir quality.

Chapter 7: Recipes of healthy drinks with kefir at night

Here are a few recipes for healthy and tasty drinks with kefir that can be cooked at night:

7.1 kefir with banana and cinnamon:

• 1 cup of kefir
• 1/2 banana
• 1/4 teaspoon of cinnamon

Beat all the ingredients in a blender until a homogeneous mass.

7.2 kefir with berries and flax seeds:

• 1 cup of kefir
• 1/2 cup of berries (fresh or frozen)
• 1 tablespoon of flax seeds

Beat all the ingredients in a blender until a homogeneous mass.

7.3 kefir with honey and chamomile:

• 1 cup of kefir
• 1 teaspoon of honey
• 1 teaspoon of chamomile tea (brewed and cooled)

Mix all the ingredients.

7.4 kefir with avocados and herbs:

• 1 cup of kefir
• 1/4 avocado
• 1/4 glasses of greenery (spinach, parsley, cilantro)

Beat all the ingredients in a blender until a homogeneous mass.

7.5 kefir with ginger and lemon:

• 1 cup of kefir
• 1/2 teaspoon of grated ginger
• 1 tablespoon of lemon juice

Mix all the ingredients.

These recipes are only a starting point. You can experiment with various ingredients and create your own unique drinks with kefir. The main thing is to choose healthy and natural ingredients and observe moderation.

Chapter 8: Summing up: kefir as a tool for healthy sleep and good health

Kefir is a valuable and useful product that can bring much health benefits, especially with proper use at night. It helps to improve sleep, strengthen immunity, improve digestion and maintain bone health. However, it is necessary to take into account the individual characteristics of the body and possible contraindications.

Use kefir moderately, choose a quality product and follow the recommendations presented in this article. And remember that kefir is only one of the elements of a healthy lifestyle, which should include proper nutrition, regular physical exercises and sufficient sleep.