Kefir before bedtime: effect on the body

Kefir before bedtime: effect on the body

Section 1: Kefir – Acquaintance with a magic drink

Kefir, this sour -milk product with a rich history and millennial traditions, occupies a special place in diets and cultures around the world. Its uniqueness lies in the process of fermentation, which is carried out by a symbiotic culture of microorganisms, known as kefir fungi or grain. These grains, outwardly reminiscent of cauliflower, are a complex ecosystem of bacteria and yeast working in harmony to turn milk into kefir.

1.1. Fermentation process: the key to unique composition

Enzymation is a biochemical process in which organic substances are transformed under the influence of microorganisms. In the case of kefir, kefir fungi process lactose (milk sugar) into lactic acid, as well as carbon dioxide and a small amount of alcohol (usually less than 1%). This process gives kefir its characteristic sour taste and slightly carbonated texture.

Unlike yogurt, which is energized mainly by bacteria, kefir is fermented by both bacteria and yeast. This leads to a wider variety of microorganisms and, accordingly, to a richer composition of useful substances.

1.2. Kefir composition: a storehouse of beneficial substances

Kefir is not just a fermented milk product, it is a real storehouse of beneficial substances necessary to maintain health and well -being. Its composition varies depending on the type of milk used by kefir fungi and the duration of fermentation, but in general it includes:

• Probiotics: A variety of strains of beneficial bacteria and yeast, such as Lactobacillus, Bifidobacterium, Saccharomyces And others who have a beneficial effect on the intestinal microflora.
• Vitamins: B vitamins B (B1, B2, B3, B5, B6, B9, B12), vitamin K, vitamin D, vitamin A.
• Minerals: Calcium, potassium, magnesium, phosphorus, zinc, iron.
• Amino acids: All essential amino acids necessary for the construction of proteins and maintain vital functions of the body.
• Squirrels: Easyly digestible proteins that are important for tissue growth and restoration.
• Carbohydrates: A small amount of lactose, most of which is split in the process of fermentation.
• Fat: The amount of fat depends on the type of milk, but in general, kefir contains both saturated and unsaturated fats.

1.3. Types of kefir: from classic to enriched

Kefir is presented on the market in various versions, each of which has its own characteristics:

• Classic kefir: It is made of whole or skim milk using kefir fungi.
• Fatfound kefir: It contains a minimum amount of fat, which makes it suitable for people who follow the calorie content of the diet.
• Enriched kefir: It can be enriched with vitamins, minerals or other useful additives.
• Fruit kefir: It contains additives of fruits or berries, which gives it a sweeter taste.
• Kefir from goat or sheep’s milk: It has a more saturated taste and aroma.

Section 2: KEFIRA effect on the body: scientific view

The beneficial properties of kefir for human health are confirmed by numerous scientific research. Its regular use has a positive effect on various body systems.

2.1. Intestinal health: probiotics in action

Kefir is a powerful source of probiotics that play a key role in maintaining intestinal health. Probiotics help:

• Restore the balance of microflora: After taking antibiotics, diseases or stresses, intestinal microflora can be disturbed. Probiotics help restore the balance of beneficial bacteria and suppress the growth of pathogenic microorganisms.
• Improve digestion: Probiotics contribute to the breakdown of food and the absorption of nutrients. They also help reduce bloating, gas formation and other symptoms of digestive disorder.
• Strengthen the immune system: Most of the immune system is in the intestines. Probiotics help stimulate immune cells and increase the body’s resistance to infections.
• Reduce inflammation: Probiotics have an anti -inflammatory effect on the intestinal mucosa, which can be useful for inflammatory intestinal diseases (BCC).
• Prevent diarrhea: Probiotics help to prevent or reduce the duration of diarrhea caused by antibiotics or infections.

2.2. Bones strengthening: calcium and vitamin k

Kefir is an excellent source of calcium that is necessary for the health of bones and teeth. Calcium helps:

• Strengthen bone tissue: Calcium is the main building material for bones and teeth.
• Prevent osteoporosis: Regular use of products rich in calcium helps prevent osteoporosis – a disease in which the bones become fragile and are subject to fractures.

Kefir also contains vitamin K, which plays an important role in calcium metabolism and contributes to its absorption bone tissue.

2.3. Immunity support: probiotics and vitamins

As already mentioned, probiotics in kefir help strengthen immunity. In addition, kefir contains vitamins, such as vitamin D and vitamin A, which also play an important role in the functioning of the immune system. Vitamin D helps:

• Adjust the immune response: Vitamin D helps immune cells correctly respond to infections.
• Reduce the risk of autoimmune diseases: Vitamin D deficiency is associated with an increased risk of developing autoimmune diseases.

Vitamin A helps:

• Maintain the health of the mucous membranes: The mucous membranes lining the respiratory tract and intestines are the first barrier to infections. Vitamin A helps to maintain their health and integrity.
• Increase antibody production: Vitamin A contributes to the production of antibodies that help fight infections.

2.4. Weight control: protein and feeling of satiety

Kefir can be a useful tool in weight control. It contains a large amount of protein that helps:

• Increase a feeling of satiety: The protein is digested longer than carbohydrates, so it helps to feel fed longer and reduce calorie intake.
• Support muscle mass: Protein is necessary for building and maintaining muscle mass. The more muscle mass you have, the more calories you burn at rest.

In addition, kefir contains relatively few calories and carbohydrates, which makes it a good choice for people who follow their weight.

2.5. Close -reduced cholesterol: research and assumptions

Some studies show that kefir can help reduce blood cholesterol. The mechanism of this action is not yet completely understandable, but it is assumed that probiotics in kefir can:

• Binding cholesterol in the intestines: Probiotics can bind cholesterol in the intestines and prevent its absorption in the blood.
• Transform cholesterol into coprostanol: Some probiotics can convert cholesterol into coprostanol, which is not absorbed into the blood and is excreted from the body.

However, additional studies are needed to confirm this effect and set the optimal kefir dosage to reduce cholesterol.

2.6. Improving the condition of the skin: probiotics and antioxidants

The intestinal health is directly related to the health of the skin. Probiotics in kefir can help improve the condition of the skin, reducing inflammation and strengthening the skin barrier. In addition, kefir contains antioxidants that protect the skin from damage to free radicals.

Some studies show that kefir use can help with such skin diseases as:

• Acne: Probiotics can help reduce inflammation and rashes with acne.
• Eczema: Probiotics can help strengthen the skin barrier and reduce itching and inflammation for eczema.
• Psoriasis: Probiotics can help reduce inflammation in psoriasis.

Section 3: kefir before bedtime: specific influence

The use of kefir before going to bed may have its own unique advantages associated with how the body functions at night.

3.1. Improving the quality of sleep: triptophanes and magnesium

Kefir contains a tripophane, an amino acid, which is a predecessor of melatonin, a hormone regulating sleep. Triptofan helps:

• Increase the production of melatonin: Tryptophan turns into serotonin, neurotransmitter, which contributes to relaxation and improves mood. Serotonin, in turn, turns into melatonin, which helps to regulate the cycle of sleep and wakefulness.
• Reduce insomnia: The use of kefir before bedtime can help reduce insomnia and improve sleep quality.

Kefir also contains magnesium, a mineral that plays an important role in relaxing muscles and the nervous system. Magnesium helps:

• Reduce nervous tension: Magnesium helps reduce nervous tension and anxiety, which can contribute to a calmer sleep.
• Prevent muscle cramps: Magnesium helps prevent muscle cramps that can break the dream.

3.2. Improving digestion during sleep: Slow digestion and probiotics

During sleep, digestion slows down. The use of kefir before going to bed can help:

• Emergenate digestion: Kefir contains enzymes that help break down food and relieve digestion.
• Improve the absorption of nutrients: Probiotics in kefir help to improve the absorption of nutrients from food that you eaten during the day.
• Prevent bloating: Probiotics help reduce bloating and gas formation, which can disrupt sleep.

3.3. Maintaining blood sugar: protein and slow assimilation

The use of kefir before going to bed can help maintain a stable blood sugar level during the night. Protein in kefir helps:

• Slow down the absorption of glucose: The protein slows down the absorption of glucose from food, which helps to prevent sharp jumps in blood sugar.
• Prevent night awakening: The stable blood sugar can help prevent night awakening caused by hunger or oscillations of sugar levels.

3.4. Reducing night hunger: protein and feeling of satiety

As already mentioned, the protein in kefir helps to increase the feeling of satiety. The use of kefir before going to bed can help:

• Reduce night hunger: A feeling of satiety that kefir gives can help reduce night hunger and prevent overeating before bedtime.
• Support healthy weight: Reducing night hunger can help maintain healthy weight.

Section 4: How to use kefir before bedtime

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

4.1. Choosing the right kefir:

• Pay attention to the composition: Choose kefir with a minimum number of additives, sugar and artificial flavors.
• Preference for a natural product: Give preference to kefir made of natural milk using kefir fungi.
• Best before date: Check the expiration date and make sure that the kefir is fresh.

4.2. Optimal use time:

• In 30-60 minute to sleep: The use of kefir 30-60 minutes before bedtime will allow the body to digest it and learn nutrients.

4.3. Portion size:

• 150-200 ml: The optimal portion of kefir before bedtime is 150-200 ml. Too big a portion can cause discomfort in the abdomen.

4.4. Combination with other products:

• Avoid a combination with heavy foods: It is not recommended to eat kefir in combination with heavy foods, such as fried meat or fatty foods, as this can slow down digestion and break the dream.
• You can add honey or fruits (in moderate quantities): If you want to add sweets kefir, you can add a small amount of honey or fruits, but avoid excess sugar.

4.5. Kefir temperature:

• Indoor temperature or slightly cooled: Cold kefir can slow down digestion. It is better to use kefir at room temperature or slightly chilled.

Section 5: Contraindications and precautions

Despite numerous beneficial properties, the use of kefir has some contraindications and requires compliance with precautions.

5.1. Individual intolerance:

• Lactose deficiency: People with lactose failure can experience discomfort in the abdomen, bloating, gas formation or diarrhea after using kefir. In this case, you should choose kefir with a low lactose content or replace it with alternative sour -milk products.
• Milk protein allergies: People with allergies to milk protein should not use kefir.

5.2. Gastrointestinal diseases:

• Acute gastrointestinal diseases: In acute gastrointestinal diseases, such as gastritis, stomach ulcers or pancreatitis, kefir use can be contraindicated.
• Irritable intestine syndrome (SRK): Some people with SRK may experience a deterioration in symptoms after using kefir.

5.3. Pregnancy and lactation:

• Safe in moderate quantities: The use of kefir in moderate quantities is usually safe during pregnancy and lactation. However, if you have any doubts, consult your doctor.

5.4. Interaction with drugs:

• Antibiotics: Kefir can improve the absorption of some antibiotics. If you take antibiotics, consult your doctor about the possibility of using kefir.

5.5. Excessive use:

• Discomfort in the abdomen: Excessive use of kefir can cause discomfort in the abdomen, bloating, gas formation or diarrhea.

Section 6: Alternatives to kefir before bedtime

If kefir does not suit you for any reason, there are alternative products that can also have a positive effect on sleep and digestion.

6.1. Yogurt:

• Similar properties: Yogurt is also a sour -milk product containing probiotics and healthy nutrients.
• Choosing yogurt: Choose natural yogurt without added sugar and flavorings.

6.2. Greek yogurt:

• Higher protein content: Greek yogurt contains more protein than ordinary yogurt, which can help increase the feeling of satiety and maintain blood sugar.

6.3. Vegetable milk (without added sugar):

• Almond, soy, oatmeal: Vegetable milk, such as almond, soy or oatmeal, can be a good alternative to people with lactose failure or allergies to milk protein.
• Pay attention to the composition: Choose vegetable milk without added sugar and artificial flavorings.

6.4. Herbal tea:

• Chamomile, Lavender, Melissa: Herbal teas, such as chamomile, lavender or lemon balm, have soothing properties and can help improve sleep quality.

6.5. Warm milk with honey:

• Traditional tool: Warm milk with honey is a traditional remedy for insomnia. Milk contains a tripophane, and honey has soothing properties.

Section 7: Conclusion

Kefir, this ancient and amazing drink, can become a valuable addition to your diet, especially if you use it before bedtime. Its probiotic properties have a beneficial effect on digestion, strengthen immunity and improve sleep quality. However, it is important to remember contraindications and observe moderation. The correct choice of kefir, the optimal time of use and taking into account the individual characteristics of the body will help you get the maximum benefit from this magic drink and enjoy a strong and healthy sleep.