Kefir at night: how to choose and how much to drink

Kefir at night: how to choose and how much to drink

Section 1: kefir – drink with rich history and useful properties

Kefir, this fermented milk product with a thousand -year history, occupies an honorable place in the diet of adherents of a healthy lifestyle. Its origin is shrouded in the legends of the Caucasian mountains, where it was traditionally prepared and used as an elixir of health and longevity. For centuries, the secret of cooking kefir was carefully guarded, and only at the beginning of the 20th century did he begin to spread around the world.

The basis of kefir is milk (cow, goat, sheep), fermented by kefir fungi, which is a complex symbiotic culture of lactic acid bacteria, vinegar bacteria and yeast. This unique composition determines its rich microbia and a wide range of useful properties.

1.1 chemical composition and nutritional value of kefir:

Kefir is a storehouse of nutrients. It contains:

• Squirrels: Easyly digestible proteins necessary for the construction and restoration of tissues of the body. They also contribute to the saturation and maintenance of muscle mass.
• Carbohydrates: Lactose, partially split in the process of fermentation, which makes kefir easier for people with intolerance to lactose.
• Fat: Vary depending on the fat content of the milk used. Fats are necessary for the assimilation of fat -soluble vitamins and hormonal regulation.
• Vitamins: Kefir is rich in vitamins of group B (B1, B2, B6, B12), vitamin A, vitamin D, vitamin K and vitamin PP (niacin). These vitamins play a key role in energy exchange, maintaining the nervous system, skin and bone health.
• Minerals: Calcium, phosphorus, potassium, magnesium, sodium, iron, zinc and selenium. These minerals are necessary for the health of bones, muscles, nervous system and immunity.
• Probiotics: A variety of strains of lactic acid bacteria and yeast that have a positive effect on the intestinal microflora.
• Organic acids: Military, acetic and other organic acids that are formed in the process of fermentation give kefir a characteristic sour taste and help improve digestion.
• Antioxidants: Kefir contains antioxidants that protect the body cells from damage by free radicals.

The food value is 100 g of kefir (approximate values):

• Calorie content: 40-60 kcal (depending on fat content)
• Squirrels: 3-4 g
• Fat: 0-3.2 g (depending on fat content)
• Carbohydrates: 4-5 g

1.2 useful properties of kefir for health:

Regular use of kefir can have a number of positive health effects:

• Improving digestion: Probiotics in kefir help maintain a healthy balance of intestinal microflora, which improves digestion, reduces bloating and constipation.
• Strengthening immunity: Most of the immune system is in the intestines, and a healthy microflora is necessary for its normal functioning. Kefir, thanks to its probiotics, strengthens the immunity and increases the body’s resistance to infections.
• Improving the assimilation of lactose: Fermentation in the process of preparing kefir partially breaks down lactose, which makes it more easily digestible for people with mild intolerance to lactose.
• Close -to -level decrease in cholesterol: Some studies show that the regular use of kefir can help reduce the level of “bad” cholesterol (LDL) in the blood.
• Strengthening bones: Kefir is an excellent source of calcium and vitamin K2, which are necessary for the health of bones and the prevention of osteoporosis.
• Car pressure regulation: Some studies indicate that kefir can help reduce blood pressure.
• Anti -inflammatory action: Kefir has anti -inflammatory properties that can be useful in inflammatory diseases of the intestine and other conditions.
• Improving the quality of sleep: Kefir contains a tripophane, an amino acid that contributes to the production of melatonin, sleep hormone.

Section 2: Why is kefir useful for the night?

The use of kefir at night can bring additional advantages associated with the processes occurring in the body during sleep.

2.1 sleep improvement:

As mentioned earlier, kefir contains a tripophane, the predecessor of melatonin, a hormone that regulates the cycle of sleep and wakefulness. The use of kefir at night can contribute to relaxation, reducing anxiety and improving the quality of sleep. In addition, calcium as part of kefir is also involved in the production of melatonin.

2.2 restoration of intestinal microflora:

At night, when the body is at rest, probiotics as part of kefir have more time for active work and restoration of intestinal microflora. This is especially important for people taking antibiotics or suffering from digestive problems.

2.3 Improving the absorption of nutrients:

During sleep, the body is actively restored and absorbing nutrients. The use of kefir at night provides the body with the necessary proteins, vitamins and minerals for optimal restoration and functioning.

2.4 Reducing night appetite:

Kefir is a protein product that promotes saturation and reduces hunger. The use of kefir at night can help avoid night snacks and maintain healthy weight.

2.5 Regulation of blood sugar:

Some studies show that the use of kefir at night can help stabilize blood sugar and prevent sharp jumps in glucose during the night. This is especially important for people with diabetes or insulin resistance.

Section 3: How to choose kefir: quality criteria and composition

The choice of quality kefir is the key to the maximum health benefit. When buying kefir, you should pay attention to the following factors:

3.1 composition:

• Only natural milk and sourdough: The composition of kefir should only indicate natural milk (cow, goat or sheep) and kefir leaf (kefir fungi). Avoid products containing added sugar, artificial flavors, dyes, preservatives and other additives.
• Fat: The choice of kefir fat content depends on your preferences and needs. Fatfound kefir (0%) contains less calories and fats, but can be less saturated. Kefir of medium fat content (1-2.5%) is the best choice for most people. Fat kefir (3.2% and above) is more high -calorie and rich, but it can be too heavy for consumption at night.
• Best before date: Pay attention to the shelf life of kefir. The closer the date of manufacture is for the date of purchase, the fresh product and the more living bacteria in it.
• The amount of CO (colony -forming units): Some kefir packages indicate the number of probiotic bacteria. The higher this value, the more useful kefir for intestinal microflora.

3.2 appearance and consistency:

• Color: Kefir should be white or slightly cream. The yellowish tint may indicate a violation of production technology or damage to the product.
• Consistency: Kefir should be homogeneous, without lumps and stratification. A small compartment of serum is allowed. Too thick kefir can be a sign of adding thickeners.
• Scent: Kefir should have a pleasant sour -milk smell, without extraneous smells (for example, mold or rot).

3.3 Marking and manufacturer:

• GOST or TU: Products corresponding to GOST are strict quality control and safety. However, kefir, made according to TU (technical conditions), can also be of high quality. It is important to study the composition and reputation of the manufacturer.
• Reputation manufacturer: Choose kefir from trusted manufacturers who value their reputation and comply with quality standards.

3.4 organic kefir:

If you prefer organic products, choose kefir made of organic milk obtained from cows grown on organic farms. Organic kefir does not contain antibiotics, growth hormones and pesticides.

Section 4: How many kefir can you drink at night? Optimal dosages

The optimal amount of kefir for consumption at night depends on individual factors, such as age, weight, health status and tolerance of the product.

4.1 Recommended doses:

• For adults: The recommended dose of kefir at night is 150-250 ml (about one glass). You should start with small doses (50-100 ml) and gradually increase the amount, observing the reaction of the body.
• For children: The dosage of kefir for children depends on age. Children over 1 year old can be given 50-100 ml of kefir at night, gradually increasing the dose to 150 ml to 3 years. Children over 3 years old can be given 150-200 ml of kefir at night. It is important to consult a pediatrician before the introduction of kefir into the child’s diet.
• For pregnant women and lactating women: The use of kefir during pregnancy and breastfeeding is considered useful for the health of the mother and baby. However, it is recommended to use no more than 200-250 ml of kefir at night and consult a doctor.
• For older people: Older people are recommended to start with small doses of kefir (50-100 ml) and gradually increase the amount to 150-200 ml, subject to good tolerance.

4.2 Factors affecting the dosage:

• Health status: People with diseases of the gastrointestinal tract (gastritis, ulcer, colitis) should use kefir with caution and start with small doses. People with allergies to dairy products should avoid the use of kefir.
• Individual tolerance: It can be difficult for some people to endure kefir due to its acidity or lactose content. In such cases, kefir should be consumed in small quantities or choose a lactose kefir.
• Objectings of use: If you use kefir to improve sleep, 150-200 ml at night is enough. If you want to improve digestion or strengthen immunity, you can use kefir during the day, in addition to night reception.

4.3 Cautions:

• Do not use kefir with an expired shelf life.
• Do not use kefir for individual intolerance to dairy products.
• Do not use kefir in large quantities, especially if you are not used to it.
• Consult a doctor before using kefir if you have any diseases.

Section 5: How to drink kefir at night: tips and recommendations

To get the maximum benefit from the use of kefir at night, it is important to observe several simple rules:

5.1 Eating time:

The best time to use kefir at night-30-60 minutes before bedtime. This will give the body time for digestion and assimilation of nutrients.

5.2 Kefira temperature:

Kefir should be consumed chilled (but not icy) or room temperature. Too cold kefir can cause discomfort in the stomach.

5.3 Eating on an empty stomach or after eating:

The use of kefir on an empty stomach can be useful for improving digestion and assimilation of nutrients. However, if you have a sensitive stomach, it is better to use kefir after a light dinner.

5.4 Combining with other products:

Kefir can be consumed in pure form or combined with other products. For example, you can add fruits, berries, nuts, seeds or bran to kefir. However, the addition of sugar or honey should be avoided, as this can increase blood sugar.

5.5 regularity of use:

To get a persistent effect from the use of kefir, it is important to use it regularly, every day or several times a week.

5.6 Individual approach:

Listen to your body and regulate the quantity and time of kefir use in accordance with your needs and tolerance.

5.7 Recipes with kefir for consumption at night:

• Kefir with berries: Beat kefir with a small amount of fresh or frozen berries (for example, blueberries, raspberries, strawberries).
• Kefir with cinnamon and apple: Grate the apple and add it to kefir along with a pinch of cinnamon.
• Kefir with chia seeds: Pour the seeds with chia kefir and leave for 15-20 minutes to swell.
• Kefir smoothie with banana and spinach: Beat kefir, banana and a small amount of spinach in a blender.

Section 6: possible side effects and contraindications

Despite numerous beneficial properties, the use of kefir can cause side effects in some people.

6.1 side effects:

• Bloating and gas formation: Especially at the beginning of the use of kefir, when the intestinal microflora has not yet been adapted to new bacteria.
• Diarrhea: In some people, kefir can cause a laxative effect.
• Allergic reactions: In people with allergies to dairy products, kefir can cause allergic reactions, such as rash, itching, quinca edema.
• Heartburn: Acidity of kefir can cause heartburn in people with gastritis or peptic ulcer.

6.2 Contraindications:

• Individual intolerance to dairy products.
• Acute diseases of the gastrointestinal tract (gastritis, ulcer, colitis) in the aggravation stage.
• Lactase failure (in severe form).
• Autoimmune diseases (in some cases).
• Children’s age up to 6 months (not recommended).

6.3 How to minimize side effects:

• Start with small doses of kefir.
• Use kefir at room temperature.
• Avoid using kefir on an empty stomach if you have a sensitive stomach.
• Choose a low fat kefir.
• Consult a doctor if you have any diseases.

Section 7: kefir and weight loss: myth or reality?

Kefir is often mentioned in the context of diet for weight loss. Can kefir really help lose weight?

7.1 Mechanisms of kefir action in the process of losing weight:

• Low calorie content: Kefir is a relatively low -calorie product, especially low -fat kefir.
• High protein content: Protein promotes saturation and helps to control the appetite.
• Improving digestion: Probiotics in kefir improve digestion and help to absorb nutrients.
• Blood sugar regulation: Some studies show that kefir can help stabilize blood sugar and prevent sharp jumps in glucose.
• Acceleration of metabolism: Some studies show that probiotics can help accelerate metabolism.

7.2 kefir diets:

There are various kefir diets that suggest the use of kefir as the main or only food product for a certain period of time. Such diets can lead to rapid weight loss, but they are not balanced and can be dangerous to health.

7.3 kefir as part of a healthy diet:

Kefir can be a useful addition to healthy nutrition and physical exercises if you strive to lose weight. It can help control appetite, improve digestion and provide the body with the necessary nutrients. However, kefir is not a miracle tool for weight loss, and to achieve stable results, it is necessary to adhere to a balanced diet and play sports.

7.4 Recommendations for the use of kefir for weight loss:

• Choose low -fat or low -fat kefir.
• Use kefir as a snack between meals or at night.
• Add kefir to a smoothie or other dishes.
• Do not replace kefir with all meals.
• Combine the use of kefir with healthy nutrition and physical exercises.

Section 8: kefir in folk medicine: traditional recipes and methods of application

Kefir has long been used in folk medicine to treat various diseases and improve health.

8.1 traditional methods of using kefir:

• With digestive disorders: Kefir was used to normalize the work of the intestines, eliminate constipation and diarrhea.
• With colds: Kefir was used to strengthen immunity and relieve symptoms of colds.
• With skin diseases: Kefir was used to treat skin diseases such as eczema and dermatitis.
• To strengthen bones: Kefir was used to prevent osteoporosis and bone strengthening.
• To improve sleep: Kefir was used to improve sleep and relieve nervous stress.

8.2 Folk recipes with kefir:

• Kefir face mask: Mix kefir with a small amount of honey and apply to the face for 15-20 minutes. This mask helps moisturize and refresh the skin.
• Kefir compress for burns: Moil gauze in kefir and attach to a burn. This compress helps reduce pain and inflammation.
• Kefir Foot bath: Add kefir to warm water and lower your legs for 15-20 minutes. This bath helps soften the skin and relieve fatigue.
• Kefir hair mask: Apply kefir to the hair and scalp for 30-60 minutes. This mask helps strengthen hair and give it shine.
• Kefir drink for cleansing the body: Mix kefir with a small amount of greens (for example, parsley or dill) and drink on an empty stomach. This drink helps to cleanse the body of toxins.

8.3 It is important to remember:

Folk recipes are not a replacement for traditional medicine. Before using folk remedies, you need to consult a doctor.

Section 9: kefir in cosmetology: secrets of beauty and skin health

Kefir is widely used in cosmetology due to its useful skin properties.

9.1 beneficial properties of kefir for the skin:

• Moisturization: Kefir contains lactic acid, which is a natural skin moisturizer.
• Exfoliating: Loemic acid also has exfoliating properties, helping to remove dead skin cells.
• Lighting: Kefir can help lighten pigment spots and freckles.
• Calm: Kefir has soothing properties and can help reduce the inflammation and irritation of the skin.
• Cleansing: Kefir helps to clean pores and prevent the formation of acne.
• Rejuvenation: Kefir contains antioxidants that protect the skin from damage to free radicals and slow down the aging process.

9.2 Methods of using kefir in cosmetology:

• Kefir face mask: Apply kefir to the face for 15-20 minutes, then rinse with warm water. This mask helps moisturize, refresh and cleanse the skin.
• Kefir face tonic: Moisten a cotton pad in kefir and wipe your face. This tonic helps to cleanse the pores and lighten the skin.
• Kefir face scrub: Mix kefir with a small amount of ground coffee or oatmeal and massage your face with circular movements. This scrub helps to exfoliate dead skin cells and improve blood circulation.
• Kefir hair mask: Apply kefir to the hair and scalp for 30-60 minutes, then rinse with warm water. This mask helps strengthen hair, give it shine and reduce fat.
• Kefir bath: Add kefir to the warm bath and lie in it for 15-20 minutes. This bath helps soften the skin and relieve fatigue.

9.3 Recommendations for the use of kefir in cosmetology:

• Use natural kefir without additives.
• Before using kefir, apply a small amount to a small area of ​​the skin to check for an allergic reaction.
• Do not use kefir on damaged skin.
• Avoid kefir in the eye.

Section 10: Preparation of kefir at home: Simple and useful

Preparation of kefir at home is a simple and affordable way to get a fresh and natural product.

10.1 The necessary ingredients and equipment:

• Milk: Natural milk (cow, goat or sheep). You can use pasteurized or ultrapasturized milk.
• Kefir sourdough: Kefir fungi (can be bought at a pharmacy or online store).
• Glass Bank: For beating milk.
• Gauze: For filtering kefir.
• Wooden or plastic spoon: For mixing.
• Thermos (optional): To maintain a stable temperature.

10.2 processing process of kefir:

1. Prepare milk: If you use raw milk, it must be boiled and cool to a temperature of 20-25 ° C. Pasteurized or ultrapasturized milk can be used immediately.
2. Add league: Add kefir fungi to the milk (the proportions are indicated on the package of the starters).
3. Mix: Gently mix milk with a leavened wooden or plastic spoon.
4. Cover: Cover the jar of gauze with milk and leave in a warm place (20-25 ° C) for 24-48 hours. Blaging time depends on the temperature and quality of the sourdough.
5. Check readiness: Kefir is ready when the milk thickens and acquires a characteristic sour taste and smell.
6. Strain: Strain kefir through gauze to separate the fungi.
7. Foods: Keep kefir in the refrigerator for no more than 3 days.
8. Use fungi again: Washed fungi can be used to prepare the next portion of kefir.

10.3 Tips for the preparation of kefir at home:

• Use only clean dishes.
• Do not use metal objects in contact with kefir fungi.
• Do not overexpose kefir, as it will become too sour.
• Rinse kefir fungi regularly.
• Experiment with different types of milk and adjusting time to find your perfect recipe.

Section 11: kefir and sport: benefits for athletes and active people

Kefir can be a useful drink for athletes and people leading an active lifestyle.

11.1 Useful properties of kefir for athletes:

• Square: Kefir contains easily digestible protein necessary to restore muscles after training.
• Electrolyte balance restoration: Kefir contains electrolytes (potassium, sodium, magnesium), which are lost with later during training.
• Improving digestion: Probiotics in kefir improve digestion and help to absorb the nutrients necessary for energy and recovery.
• Strengthening immunity: Kefir strengthens the immunity and increases the body’s resistance to infections, which is especially important for athletes prone to high loads.
• Improvement: Kefir helps to improve sleeps necessary for restoration and growth of muscles.

11.2 How to use kefir to athletes:

• After training: Kefir can be consumed after training to restore muscles and electrolyte balance.
• Before going to bed: Kefir can be consumed before bedtime to improve sleep and restore muscles during the night.
• During the day: Kefir can be consumed as a snack between meals to maintain the energy level and improve digestion.

11.3 Recommendations for the use of kefir athletes:

• Choose kefir with a high protein content.
• Avoid using kefir with added sugar.
• Combine the use of kefir with other products rich in protein and carbohydrates.
• Listen to your body and regulate the amount of kefir in accordance with your needs.

Section 12: Alternatives to kefir: what to choose if kefir does not fit

If you cannot use kefir due to lactose intolerance, allergies to dairy products or other reasons, there are alternative sour milk products that can be healthy.

12.1 Alternative sour -milk products:

• Yogurt: Yogurt is a fermented milk product obtained by beating milk with lactic acid bacteria. Yogurt can be useful for digestion, strengthening immunity and bone health.
• Cottage cheese: Cottage cheese is a fermented milk product obtained by beating and separation of serum from milk. Cottage cheese is an excellent source of protein, calcium and other nutrients.
• Ryazhenka: Ryazhenka is a fermented milk product obtained by adjusting ghee. The fermented fermented has a pleasant creamy taste and is useful for digestion.
• Kefir: Ayran is a sour -milk drink made of milk, water and salt. Ayran refreshes and quenches thirst.
• Koumiss: Koumiss is a sour -milk drink made from mare’s milk. Koumiss is rich in vitamins and minerals.
• Maconi: Matsoni is a Georgian sour -milk product prepared from cow, sheep or goat milk. Matsoni has a thick consistency and sour taste.

12.2 Plant alternatives:

For people with allergies to dairy products, there are plant alternatives to kefir prepared from soy, almond, coconut or oatmeal. These products are usually enriched with calcium, vitamins and probiotics.

12.3 How to choose an alternative:

When choosing an alternative sour -milk product, the following factors should be taken into account:

• Composition: Pay attention to the composition of the product and make sure that it does not contain added sugar, artificial flavors, dyes and preservatives.
• Probiotic content: Choose products containing living and active cultures of probiotic bacteria.
• Individual needs: Consider your individual needs and preferences.

Section 13: Answers to frequently asked questions about kefir at night

Question: Is it possible to drink kefir during pregnancy?

Answer: Yes, the use of kefir during pregnancy is considered useful for the health of the mother and the child. However, it is recommended to use no more than 200-250 ml of kefir at night and consult a doctor.

Question: Is it possible to drink kefir with diabetes?

Answer: Yes, the use of kefir can be useful for people with diabetes, as it helps to stabilize blood sugar. However, you should choose kefir without added sugar and consult a doctor.

Question: Is it possible to drink kefir for gastritis?

Answer: The use of kefir for gastritis is possible, but with caution. You should choose kefir with a low fat and acid content and consume it in small quantities after eating. With exacerbation of gastritis from the use of kefir, it is better to refrain.

Question: Is it possible to drink kefir for children?

Answer: Yes, children over 1 year old can be given kefir. However, you should start with small doses and gradually increase the amount. Kefir is not recommended for children under 1 year of age.

Question: Is it possible to drink kefir every day?

Answer: Yes, the use of kefir is considered healthy every day. However, you should listen to your body and regulate the amount of kefir in accordance with your needs.

Question: Is it possible to replace dinner with kefir?

Answer: Replacing the dinner with kefir can be useful for weight loss, since kefir is a low -calorie and protein product. However, you should make sure that you get all the necessary nutrients from other meals.

Question: How to cook a lactose kefir?

Answer: To prepare a lactose kefir, you can use milk without lactose or add lactase enzyme to ordinary milk, which breaks down lactose.

Question: Which kefir is better to drink at night – low -fat or fat?

Answer: The choice of kefir fat content depends on your preferences and needs. Smoed kefir contains less calories and fats, but can be less saturated. Kefir of medium fat content (1-2.5%) is the best choice for most people.

Question: Is it possible to add sugar to kefir?

Answer: Adding sugar to kefir is not recommended, as this increases blood sugar and reduces the beneficial properties of the product. Instead of sugar, you can add fruits, berries, nuts or seeds.

Section 14: Research and scientific data on kefir benefits

Numerous studies confirm the benefits of kefir for health.

• Probiotics and intestinal microflora: Studies show that probiotics in kefir contribute to maintaining a healthy balance of intestinal microflora, improve digestion and strengthen immunity. (Refer to: “The GUT Microbiota in Human Health and Disease” By Guarner F, Malagelada Jr.)
• Influence on cholesterol: Some studies show that the regular use of kefir can help reduce the level of “bad” cholesterol (LDL) in the blood. (Refer to: “Effect of Kefir on Blood Lipids and Glucose in Overweight and Dyslipidemic Subjects” by de Oliveira Leite El, Miguel Ma, Peixoto RS, et al.)
• Strengthening bones: Studies show that kefir is an excellent source of calcium and vitamin K2, which are necessary for the health of bones and the prevention of osteoporosis.