The beneficial properties of kefir at night for digestion: Complete guidance
I. Kefir: review and composition
Kefir is a sour -milk product obtained by beating milk with kefir fungi, which is a symbiotic culture of bacteria and yeast. This unique composition gives kefir not only a characteristic sour taste and a slightly carbonated texture, but also a rich set of nutrients that have a beneficial effect on the body, especially the digestive system.
A. The process of production of kefir
Traditionally, kefir is made by adding kefir fungi to milk (cow, goat, sheep or vegetable). The fungi actively ferment lactose (milk sugar), turning it into lactic acid, which determines the sour taste of the product. In the process of fermentation, carbon dioxide and a small amount of alcohol (usually less than 1%) are also formed, which gives kefir a light playfulness. Fermentation time varies, usually amounting to 12-24 hours at room temperature. After completion of fermentation, fungi are extracted and used to prepare the following portions of kefir. In industrial production, specially selected sourdoughs are often used, providing stability and quality of the final product.
B. Nutritional composition of kefir
Kefir is a storehouse of nutrients necessary for health. Its composition depends on the type of milk used for preparation, as well as on the duration and conditions of fermentation. However, in general, kefir contains:
- Squirrels: Kefir is an excellent source of high -quality protein containing all essential amino acids. Proteins are necessary for the construction and restoration of fabrics, maintaining the immune system and the production of enzymes and hormones.
- Carbohydrates: The main carbohydrate in kefir is lactose, but in the process of fermentation, its content is significantly reduced, which makes kefir more digestible to people with lactose intolerance.
- Fat: The fat content in kefir depends on the fat content of milk used for cooking. There are options for kefir with low, medium and high fat. Fats are necessary for the assimilation of fat -soluble vitamins and maintaining the health of cell membranes.
- Vitamins: Kefir is rich in vitamins of group B (B1, B2, B6, B12), vitamin K and vitamin D (depending on the enrichment of the product). B vitamins are involved in the metabolism of energy and the functioning of the nervous system. Vitamin K is necessary for coagulation of blood and bone health. Vitamin D plays an important role in mastering calcium and maintaining immunity.
- Minerals: Kefir contains calcium, phosphorus, potassium, magnesium and zinc. Calcium and phosphorus are necessary for the health of bones and teeth. Potassium supports normal blood pressure and muscle function. Magnesium is involved in many biochemical reactions in the body. Zinc supports the immune system and wound healing.
- Probiotics: The most valuable component of kefir is probiotics, living microorganisms that have a beneficial effect on the intestinal microflora. Kefir contains a wide range of probiotic bacteria and yeast, including Lactobacillus, Bifidobacterium, Saccharomyces and others.
- Organic acids: In the process of fermentation, organic acids are formed, such as milk, acetic and propionic, which give kefir a sour taste and have antimicrobial properties.
- Peptides: Kefir contains peptides, short amino acid chains that can have an antioxidant, antihypertensive and immunomodulating effect.
II. Kefir exposure mechanisms on the digestive system
The beneficial influence of kefir on digestion is due to several mechanisms:
A. Improving the intestinal microflora
- Probiotic action: The probiotics contained in kefir populate the intestines, competing with harmful bacteria and suppressing their growth. This helps to restore the balance of microflora and prevent the development of dysbiosis.
- Increase in the variety of microflora: Regular use of kefir helps to increase the variety of intestinal microflora, which is a sign of a healthy digestive system. A variety of microflora is more resistant to negative factors, such as stress, antibiotics and malnutrition.
- Stimulation of the growth of beneficial bacteria: Kefir contains prebiotics, substances that serve as a nutrient medium for beneficial bacteria in the intestines, stimulating their growth and activity.
B. Improving food digestion
- Lactose breakdown: Kefir fungi contain the enzyme lactase, which breaks down lactose, milk sugar. This makes kefir more learned for people with intolerance to lactose, reducing symptoms, such as bloating, gases and diarrhea.
- Improving the absorption of nutrients: Healthy intestinal microflora plays an important role in the absorption of nutrients from food. Probiotics contained in kefir help improve the absorption of vitamins, minerals and other beneficial substances.
- Improving intestinal motility: Some probiotic strains contained in kefir stimulate intestinal motility, preventing constipation and contributing to regular bowel movements.
C. Strengthening the immune system
- Stimulation of immune cells: Most immune cells of the body are in the intestines. Probiotics contained in kefir stimulate the activity of immune cells, enhancing the immune response to infections and other threats.
- Reducing inflammation: Kefir contains compounds that have anti -inflammatory properties. Regular use of kefir can help reduce inflammation in the intestines and other parts of the body.
- Strengthening the intestinal barrier: A healthy intestinal microflora strengthens the intestinal barrier, preventing the penetration of harmful substances and pathogens into the blood.
III. Advantages of using kefir at night for digestion
The use of kefir at night can be especially useful for digestion for several reasons:
A. Improving night digestion
- Support for the work of the intestines during sleep: During sleep, the digestive system continues to work, digesting food eaten during the day. Kefir, drunk at night, provides the intestines with probiotics and enzymes that help improve the process of digestion and assimilation of food.
- Reducing the risk of night discomfort: The use of kefir at night can help reduce the risk of night discomfort, such as bloating, gas and heartburn, especially after eating heavy food for dinner.
B. Optimization of the restoration of intestinal microflora
- Creating a favorable environment for probiotics: At night, when the digestive system is less active, the probiotics contained in kefir have more time to settle the intestines and restore microflora.
- Strengthening immune defense at night: The immune system is most active at night. The use of kefir at night helps to strengthen immune protection, stimulating the activity of immune cells in the intestines.
C. Improving sleep
- Synthesis of serotonin and melatonin: The intestines plays an important role in the synthesis of neurotransmitters, such as serotonin and melatonin, which regulate mood and sleep. A healthy intestinal microflora, supported by kefir, can help improve the synthesis of these neurotransmitters, which leads to an improvement in sleep.
- Reducing stress and anxiety: Some probiotic strains contained in kefir have anti -stress properties and can help reduce the level of cortisol, stress hormone. The use of kefir at night can help relax and prepare for sleep.
IV. How to use kefir at night
To obtain maximum benefits from kefir for digestion, several simple rules should be observed:
A. The choice of kefir
- Natural kefir: Choose natural kefir without adding sugar, flavorings and preservatives. Carefully read the composition on the label.
- Kefir with living cultures: Make sure that kefir contains living and active cultures of probiotics. The packaging should indicate information on the content of probiotic bacteria.
- Various fat content: Choose kefir with fat content corresponding to your needs and preferences. Fatfound kefir can be useful for people watching the figure, and kefir with a higher fat content can be more nutritious.
- Fresh kefir: Use fresh kefir, the expiration date of which has not yet expired. Over time, the number of probiotics in kefir may decrease.
B. The amount of kefir
- Start with a small amount: If you have never used kefir before, start with a small amount (100-150 ml) and gradually increase to 200-250 ml.
- Individual tolerance: Follow the reaction of your body to kefir. If you experience discomfort, such as bloating or gases, reduce the amount of kefir or temporarily stop its use.
C. The time of use
- In 30-60 minute to sleep: The optimal time for using kefir is 30-60 minutes before bedtime. This will give probiotic time to settle the intestines and prepare for night digestion of food.
- Not a full stomach: It is not recommended to use kefir on a full stomach, as this can slow down the digestion process.
D. Other recommendations
- Kefir temperature: Use kefir at room temperature or slightly chilled. Too cold kefir can cause discomfort in the stomach.
- Combination with other products: Kefir can be consumed separately or combined with other products such as fruits, berries, nuts or honey.
- Regular use: To achieve the maximum effect, it is recommended to use kefir regularly, every day or several times a week.
- Consultation with a doctor: If you have any chronic diseases or you take medicines, consult your doctor before using kefir.
V. Possible side effects and contraindications
Despite numerous beneficial properties, kefir can cause some side effects and has contraindications:
A. Side effects
- Bloating of the abdomen and gases: In some people, especially at the beginning of the use of kefir, bloating and gases may occur. This is due to a change in the intestinal microflora. Usually these symptoms pass on their own in a few days.
- Diarrhea: In rare cases, kefir can cause diarrhea, especially when used in large quantities.
- Allergic reactions: In people with allergies to dairy products, kefir can cause allergic reactions, such as rash, itching, swelling and difficulty breathing.
B. Contraindications
- Milk protein intolerance: Kefir is contraindicated in people with allergies or intolerance to milk protein.
- Acute intestinal infections: During acute intestinal infections, kefir use can aggravate symptoms.
- Individual intolerance: In rare cases, people may have individual kefir intolerance, manifested by various symptoms.
- Reception of some drugs: Kefir can interact with some drugs such as antibiotics and immunosuppressants. Consult a doctor if you take any medicine.
VI. Alternative ways to improve digestion at night
In addition to using kefir, there are other ways to improve digestion at night:
A. Light dinner
- Avoid heavy and fatty foods: For dinner, heavy and fatty foods should be avoided, which requires prolonged digestion.
- Light products: Choose light foods such as vegetables, fruits, low -fat meat or fish, whole grain products.
B. Compliance with the diet
- Regular meals: Try to eat regularly, at the same time to maintain a stable digestive system.
- Do not miss breakfast: Breakfast is the most important meal that starts the digestive system.
C. drinking regime
- Sufficient amount of water: Drink enough water during the day to maintain the normal operation of the digestive system.
- Avoid carbonated drinks: Avoid carbonated drinks that can cause bloating and discomfort.
D. Physical activity
- Regular exercises: Regular physical exercises help improve intestinal motility and digestion.
- Walks after dinner: A light walk after dinner can help improve food digestion.
E. Herbal teas
- Chamomile tea: Romashka tea has soothing properties and helps to relax the muscles of the intestine.
- Mint tea: Mint tea helps relieve spasms in the stomach and improve digestion.
- Ginger tea: Ginger tea has anti -inflammatory properties and helps to improve digestion.
VII. Conclusion (not included in accordance with the instructions)
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VIII. Recommendations (not included in accordance with the instructions)
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