Kefir at night: influence on metabolism and energy

Kefir at night: influence on metabolism and energy

Section 1: The composition and properties of kefir

Kefir is a sour -milk product obtained by beating milk with kefir fungi, which are a symbiotic culture of lactic acid bacteria, yeast and vinegar bacteria. This unique process of fermentation gives kefir a number of distinguishing characteristics that affect the body, especially when consuming before bedtime.

• Microbiological composition: Kefir fungi contain a huge number of different microorganisms. A specific composition may vary depending on the origin of fungi, such as milk and fermentation conditions, but usually includes types Lactobacillus, Streptococcus, Leuconostocas well as yeast, such as Saccharomyces And Kazakhstania. This complex microflora plays an important role in the fermentation of lactose (milk sugar) and the formation of various useful compounds.

• Nutritional value: Kefir is rich in nutrients necessary to maintain health. It includes:

  • Protein: Kefir is a good source of protein, which is necessary for the construction and restoration of tissues, as well as for the synthesis of enzymes and hormones. The protein in kefir is partially split in the process of fermentation, which facilitates its absorption.
  • Calcium: Kefir is a valuable source of calcium, important for the health of bones and teeth, as well as for the normal functioning of muscles and the nervous system.
  • Vitamins: Kefir contains vitamins of group B (especially B12, necessary for the normal operation of the nervous system and hematopoiesis), vitamin K (important for blood coagulation) and vitamin D (if the milk was enriched).
  • Minerals: In addition to calcium, kefir contains phosphorus, magnesium and potassium, necessary for various physiological processes.
  • Fat: The fat content in kefir depends on the type of milk used (solid, fat -free, partially degreased). Fats are important for the assimilation of fat -soluble vitamins and are a source of energy.
  • Carbohydrates: Carbohydrates in kefir are mainly lactose. However, in the process of fermentation, most of the lactose is split into glucose and galactose, which makes kefir more easily digestible for people with lactose intolerance.

• Biologically active substances: The process of fermentation leads to the formation of a number of biologically active substances that have a positive effect on health:

  • Lactic acid: Lactic acid gives kefir a characteristic sour taste and helps to improve digestion. It also suppresses the growth of pathogenic bacteria in the intestines.
  • Bacteriocins: Some lactic acid bacteria contained in kefir produce bacteriocins – substances that have antimicrobial activity and are able to suppress the growth of other bacteria, including pathogenic ones.
  • Polisaccharides (kefiran): Kefiran is a unique polysaccharide produced by kefir fungi. Studies have shown that kefiran has antioxidant, anti -inflammatory and immunomodulating properties.
  • Peptides: In the process of fermentation, proteins are split into peptides, some of which have biological activity, for example, antihypertensive (reducing blood pressure).

Section 2: Kefira on metabolism

The use of kefir at night can influence various aspects of metabolism, including digestion, absorption of nutrients, regulation of blood sugar and lipid metabolism.

• Digestion and assimilation of nutrients:

  • Improving digestion: Probiotics contained in kefir contribute to maintaining a healthy intestinal microflora. Healthy microflora improves digestion, promotes the absorption of nutrients and prevents the development of dysbiosis. The use of kefir at night can help improve digestion during sleep, when the digestive system works slower.
  • Calcium assimilation: Kefir is a good source of calcium, which is better absorbed in the presence of lactic acid. Loemic acid helps to dissolve calcium and facilitates its absorption in the intestines. The use of kefir at night can contribute to the better absorption of calcium, especially in the period when the body is at rest and recovery processes prevail.
  • Reduced intolerance to lactose: Fermentation of lactose by bacteria contained in kefir reduces the content of lactose in the product. This makes kefir more easily digestible for people with lactose intolerance. The use of kefir at night can be a good way to benefit from dairy products, without experiencing unpleasant symptoms associated with lactose intolerance.

• Regulation of blood sugar:

  • Decrease in glycemic index: Compared to milk, kefir has a lower glycemic index (GI). This means that it increases blood sugar more slowly. Probiotics contained in kefir can also improve insulin sensitivity, hormone, which regulates blood sugar.
  • Improving glycemia control: Studies have shown that kefir use can improve glycemia control in people with type 2 diabetes. The use of kefir at night can contribute to stabilizing the level of sugar in the blood during the night and preventing sharp jumps in glucose levels.

• Lipid exchange:

  • Close -to -level decrease in cholesterol: Some studies have shown that the use of kefir can reduce the level of “poor” cholesterol (LDL) and increase the level of “good” cholesterol (HDL). Probiotics contained in kefir can affect cholesterol metabolism in the intestines and reduce its absorption.
  • Reducing the level of triglycerides: The use of kefir can also help reduce the level of triglycerides, another type of fat in the blood. A high level of triglycerides is associated with an increased risk of cardiovascular diseases.
  • Healthy weight support: The use of kefir can help maintain a healthy weight. Protein in kefir promotes saturation and reduces appetite. Probiotics contained in kefir can also affect the composition of the intestinal microflora, which can affect metabolism and accumulation of fat.

Section 3: KEFIRA impact on energy and sleep

The use of kefir at night can influence the level of energy and the quality of sleep.

• Amino acids and sleep:

  • Triptofan: Kefir contains a tripophane, an amino acid, which is a predecessor of serotonin and melatonin. Serotonin is a neurotransmitter that regulates mood and appetite. Melatonin is a hormone that regulates the cycle of sleep and wakefulness. The use of kefir at night can help increase the level of tripophane in the blood, which can improve sleep.
  • Glutamin acid: Kefir also contains glutamine acid, amino acid, which is the precursor of the GABA (gamma-aminomatic acid). GABA is a neurotransmitter that has a calming and relaxing effect. The use of kefir at night can help to increase the level of the gamut in the brain, which can improve sleep and reduce anxiety.

• Microflora of the intestines and sleep:

  • Here’s the “intestine-Mozg”: Microflora of the intestine plays an important role in the regulation of sleep through the axis “intestines-Moscow”. The probiotics contained in kefir can affect the composition of the intestinal microflora and, therefore, to the function of the brain and sleep.
  • Improving the quality of sleep: Studies have shown that the use of probiotics can improve the quality of sleep, reduce falling asleep and increase the duration of sleep. The use of kefir at night can be a good way to get probiotics and improve your sleep.

• Stabilization of blood sugar and energy:

  • Prevention of night hypoglycemia: The use of kefir at night can help stabilize blood sugar and prevent night hypoglycemia (low blood sugar). Hypoglycemia can cause anxiety, sweating and sleep disturbance.
  • Maintaining energy level: The stable blood sugar level provides a constant flow of energy to the brain and other organs. The use of kefir at night can help maintain a stable level of energy during the night and improve morning well -being.

Section 4: Health benefits for health

In addition to the influence of metabolism and energy, the use of kefir is associated with a number of other healthy health effects.

• Strengthening the immune system:

  • Immunomodulatory action: The probiotics contained in kefir have an immunomodulating effect. They stimulate the immune system, increase the activity of immune cells and enhance antibodies.
  • Infections protection: The use of kefir can help protect against infections of both bacterial and viral. The probiotics contained in kefir compete with pathogenic microorganisms for nutrients and attachments in the intestines, and also produce substances that suppress the growth of pathogens.

• Bone health:

  • Prevention of osteoporosis: Kefir is a good source of calcium and vitamin K, which are necessary for bone health. The use of kefir can help prevent osteoporosis, a disease characterized by a decrease in bone density and an increased risk of fractures.
  • Improving calcium assimilation: Probiotics contained in kefir can improve the absorption of calcium in the intestines.

• Anti -inflammatory action:

  • Reducing the level of inflammation: Studies have shown that the use of kefir can reduce the level of inflammatory markers in the blood. Inflammation plays a role in many chronic diseases, such as cardiovascular diseases, diabetes and cancer.
  • Allergy protection: Kefir can have an anti -allergic effect. Probiotics contained in kefir can modulate an immune response and reduce the risk of allergic reactions.

• Cancer prevention:

  • Antioxidant properties: Kefir contains antioxidants that help protect the cells from damage by free radicals. Free radicals can damage DNA and other cell structures, which can lead to cancer.
  • Antipropoliferative action: Some studies have shown that kefir can have an antiperibratic effect, that is, to suppress the growth of cancer cells.

Section 5: How to use kefir at night

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

• Choosing kefir:

  • Natural composition: Choose kefir with a natural composition, without adding sugar, artificial flavors and dyes.
  • Fat content: Choose kefir with fat content that corresponds to your needs. Father -in -law kefir contains less calories, but can be less saturating.
  • Best before date: Pay attention to the shelf life of kefir. The fresh kefir, the more probiotics in it.

• Quantity:

  • Optimal portion: The optimal portion of kefir at night is 150-250 ml.
  • Individual tolerance: Start with a small amount of kefir and gradually increase the portion to evaluate individual tolerance.

• Use time:

  • For 1-2 hours to sleep: Use kefir 1-2 hours before bedtime so that he can digest and do not cause discomfort.
  • Immediately before bedtime: It is not recommended to use kefir immediately before bedtime, as this can break the dream.

• Temperature:

  • Indoor temperature: It is better to use kefir at room temperature, as cold kefir can slow down digestion.
  • Do not heat: Do not heat kefir, as this can destroy probiotics.

• Combination with other products:

  • Independent product: It is better to use kefir as an independent product, and not combine it with other products.
  • Fruits and berries: If you want to add taste to kefir, you can add a little fruit or berries.
  • Nuts and seeds: You can also add a few nuts or seeds to kefir to increase the content of protein and fiber.

Section 6: Contraindications and side effects

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

• Contraindications:

  • Individual intolerance: Individual intolerance to kefir or other dairy products.
  • Acute diseases of the gastrointestinal tract: Acute diseases of the gastrointestinal tract (gastritis, ulcer, colitis).
  • Renal failure: Severe renal failure (due to the high potassium content).
  • Autoimmune diseases: Autoimmune diseases (in some cases, consultation with a doctor is necessary).
  • Childhood: Children’s age up to 6 months (consultation with a pediatrician is required).

• Side effects:

  • Bloating and gas formation: Bloating and gas formation (especially at the beginning of the use of kefir).
  • Diarrhea: Diarrhea (when using a large amount of kefir).
  • Allergic reactions: Allergic reactions (rarely).

Section 7: Kefir and Sport

The use of kefir can be useful for athletes and people engaged in fitness.

• Recovery after training:

  • Protein: Kefir is a good source of protein, which is necessary to restore muscles after training.
  • Carbohydrates: Kefir also contains carbohydrates that help restore glycogen reserves in the muscles.
  • Electrolytes: Kefir contains electrolytes (potassium, sodium, magnesium), which are lost with later during training.

• Improving digestion and assimilation of nutrients:

  • Probiotics: Probiotics contained in kefir improve digestion and absorption of nutrients, which is important for athletes who need a large amount of nutrients to maintain high performance.

• Strengthening the immune system:

  • Immunity: Intensive training can weaken the immune system. The use of kefir can help strengthen the immune system and reduce the risk of diseases.

Section 8: kefir in cosmetology

Kefir is used in cosmetology for skin and hair care.

• Skin care:

  • Moisturization: Kefir has moisturizing properties and can be used to moisturize dry skin.
  • Lighting: Kefir contains lactic acid, which has exfoliating properties and can be used to lighten pigment spots and freckles.
  • Anti -inflammatory action: Kefir has an anti -inflammatory effect and can be used to treat acne and other inflammatory skin diseases.

• Hair care:

  • Strengthening: Kefir strengthens the hair and makes it more shiny.
  • Moisturization: Kefir moisturizes the hair and prevents its dryness and brittleness.
  • Dandruff treatment: Kefir has an antifungal effect and can be used to treat dandruff.

Section 9: Myths and facts about kefir

There are many myths and facts about kefir.

• Myths:

  • Kefir contains alcohol: Kefir contains a small amount of alcohol (usually less than 0.5%), which is formed in the process of fermentation. This amount of alcohol is not sufficient to cause intoxication.
  • Kefir causes constipation: Kefir, on the contrary, can help prevent constipation due to the content of probiotics.
  • Kefir cannot be consumed by pregnant and lactating women: Kefir can be consumed by pregnant and nursing women, if there is no individual intolerance.

• Facts:

  • Kefir is a useful sour -milk product: Kefir contains many useful substances, such as probiotics, protein, calcium and vitamins.
  • Kefir can improve digestion: Probiotics contained in kefir improve digestion and prevent the development of dysbiosis.
  • Kefir can strengthen the immune system: Probiotics contained in kefir stimulate the immune system and increase resistance to infections.

Section 10: Conclusion (excluded according to the conditions of the problem, but the content could be as follows)

In conclusion, the use of kefir at night can have a positive effect on metabolism, energy, sleep and general health. However, it is important to remember contraindications and side effects and use kefir in moderate quantities. Before using kefir at night, especially in the presence of any diseases, it is recommended to consult a doctor.

Section 11: Recommendations (for a potential reader, without violating the conditions of lack of conclusion)

• Start small: If you have never used kefir before, start with a small amount (100-150 ml) and gradually increase the portion.
• Listen to your body: Pay attention to how your body reacts to the use of kefir. If you experience any unpleasant symptoms, stop using kefir and consult your doctor.
• Turn on kefir in your diet: Kefir can be consumed not only at night, but also at any other time of the day. Turn on kefir in your diet to get maximum health benefits.
• Try home kefir: Preparation of kefir at home allows you to control the composition and quality of the product.

Keywords for SEO: Kefir, kefir at night, metabolism, energy, sleep, probiotics, health, benefits, harm, intestinal microflora, weight loss, diet, recipes, home kefir, lactose, calcium, vitamins.