Kefir at night: who is useful? Detailed analysis of benefits, harm, contraindications and recommendations
Kefir, a fermented milk drink, has long been valued for its beneficial properties. The use of kefir before bedtime is a practice surrounded by many myths and real advantages. To understand who exactly the kefir at night is useful, it is necessary to delve into its composition, the effect on the body and take into account the individual characteristics of each person.
Kefir composition: a storehouse of beneficial substances
The beneficial properties of kefir are due to its unique composition, which is formed in the process of fermentation. The main components are:
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Probiotics: Kefir contains various strains of living and active bacteria and yeast, which positively affect the intestinal microflora. The most common probiotic cultures in kefir include Lactobacillus, Bifidobacterium, Streptococcus And Saccharomyces. Different sourdoughs contain different types of bacteria, which is why kefir of different manufacturers can have a slightly different effect on the body. Probiotics help restore microflora balance, strengthen immunity and improve digestion.
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Squirrels: Kefir is a source of full -fledged protein containing all the necessary amino acids. Protein is necessary for the construction and restoration of tissues, the synthesis of hormones and enzymes, as well as maintaining a feeling of satiety. Protein in kefir is easier to digest than protein from whole milk, thanks to fermentation.
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Calcium: An important mineral for the health of bones and teeth, as well as for the normal functioning of the nervous system and muscles. Kefir is a good source of calcium, which is well absorbed by the body.
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Vitamins: Kefir contains B vitamins (especially B12), vitamin K, vitamin D and vitamin A. Vitamins of group B are necessary for the normal operation of the nervous system and metabolism. Vitamin K is important for blood coagulation and bone health. Vitamin D helps the absorption of calcium. Vitamin A is necessary for vision, immunity and skin health.
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Microelements: Kefir contains trace elements such as phosphorus, potassium, magnesium and zinc. Phosphorus is necessary for the health of bones and teeth, as well as for energy metabolism. Potassium is important for the normal functioning of the heart and muscles. Magnesium is involved in many biochemical processes in the body. Zinc is necessary for immunity, growth and development.
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Lactic acid: It is formed in the process of fermentation and helps to improve digestion, suppress pathogenic bacteria and the absorption of calcium. Lactic acid also gives kefir its characteristic sour taste.
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A small amount of alcohol: In the process of fermentation, a small amount of ethyl alcohol is formed, usually not exceeding 0.08% – 0.1%. Such an amount of alcohol does not have a noticeable effect on the body.
To whom is kefir useful at night?
The use of kefir before bedtime can be useful for various groups of people:
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People with digestive problems: Kefir contains probiotics that help restore the balance of intestinal microflora, improve digestion and reduce bloating, constipation and diarrhea. The use of kefir at night contributes to a more efficient operation of the digestive system during sleep. Probiotics help to digest food, absorb nutrients and remove toxins. Kefir is especially useful for irritable intestinal syndrome (SRK) and inflammatory intestinal diseases.
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People suffering from insomnia: Kefir contains a tripophane, an amino acid, which is a predecessor of melatonin, sleep hormone. The use of kefir at night can help relax, reduce anxiety and improve sleep quality. In addition, calcium contained in kefir also helps to relax the muscles and nervous system. A warm drink (not hot) additionally has a calming effect.
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People with weakened immunity: The probiotics contained in kefir strengthen the immunity, stimulating the production of antibodies and increasing the activity of immune cells. Regular use of kefir can help reduce the risk of infectious diseases. The restoration of intestinal microflora is directly related to the immune system. Healthy intestines are strong immunity.
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People who follow the figure: Kefir is a low -calorie product containing a protein that contributes to a feeling of satiety and helps to control the appetite. The use of kefir at night can help avoid overeating before bedtime and help reduce weight. In addition, kefir improves metabolism and promotes fat burning. It is important to choose low -fat kefir to reduce calorie content.
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People with lactose intolerance: Kefir contains less lactose than milk, thanks to the fermentation process. Probiotics help to break down lactose, which makes kefir more easily digestible for people with a mild degree of intolerance to lactose. However, people with a severe form of lactose intolerance should use kefir with caution or choosing a lactose kefir.
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Older people: Kefir helps maintain bone health, improves digestion and strengthens immunity, which is especially important for the elderly. Calcium, vitamin D and probiotics contribute to the strengthening of bones and the prevention of osteoporosis. Improving digestion helps to cope with age-related changes in the work of the gastrointestinal tract.
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Athletes: Protein in kefir helps to restore muscles after training. Kefir also contains electrolytes that help restore the water balance after physical exertion. The use of kefir at night contributes to better restoration of the body during sleep.
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People taking antibiotics: Antibiotics kill not only harmful, but also beneficial bacteria in the intestines, which can lead to dysbiosis. The use of kefir during and after taking antibiotics helps to restore the balance of intestinal microflora and prevent the development of side effects. It is important to use kefir not simultaneously with antibiotics, but in the intervals between tricks, so that probiotics are not destroyed by antibiotics.
Harvesting and contraindications of kefir at night
Despite many useful properties, kefir has some contraindications:
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Individual intolerance: Some people may have an allergy to milk protein or other components of kefir. In this case, the use of kefir can cause allergic reactions such as skin rash, itching, swelling or digestive disorder.
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Acute diseases of the gastrointestinal tract: With exacerbation of gastritis, peptic ulcer, pancreatitis or other acute diseases of the gastrointestinal tract, the use of kefir can aggravate symptoms.
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Increased acidity of the stomach: Kefir can increase the acidity of the stomach, which can be undesirable for people with high acidity or heartburn.
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Diarrhea: With diarrhea, the use of kefir can enhance digestive disorder.
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Children up to 1 year old: Kefir is not recommended for children up to 1 year old, since their digestive system has not yet been fully formed and may not be ready to digest kefir.
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Severe form of lactose intolerance: People with a severe form of lactose intolerance should avoid the use of ordinary kefir.
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Reception of some drugs: Kefir can interact with some drugs, for example, with anticoagulants. Therefore, before using kefir at night, especially if you take any medicine, you need to consult a doctor.
How to use kefir at night?
To get the maximum benefit from kefir at night and avoid undesirable effects, you must follow a few simple rules:
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Start with a small amount: If you first use kefir at night, start with a small amount (100-150 ml) and gradually increase the dose to 200-250 ml.
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Sing kefir for 1-2 hours to the daughter: This will give the body time to digest kefir and learn beneficial substances.
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Choose a low fat kefir: For people watching the figure, it is recommended to choose kefir with a low fat content (0% or 1%).
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Prefer natural kefir without additives: Avoid kefir with sugar, fruits or other artificial ingredients.
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Do not drink too cold kefir: Too cold kefir can cause discomfort in the stomach. It is better to use kefir at room temperature or slightly heated.
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Pay attention to the expiration date: Use only fresh kefir with a non -expired shelf life.
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Listen to your body: If you feel discomfort after using kefir, stop its use and consult your doctor.
Which kefir to choose?
The choice of kefir is an important aspect that affects its beneficial properties. When choosing kefir, you should pay attention to the following factors:
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Composition: It is important that only natural ingredients are in kefir: milk and leaven. Avoid kefir with sugar, preservatives, flavors and other artificial additives.
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Fat content: The choice of kefir fat content depends on your preferences and goals. For people watching the figure, it is recommended to choose kefir with a low fat content (0% or 1%).
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Best before date: The fresh kefir, the more living and active probiotics in it. Pay attention to the date of manufacture and expiration date.
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Manufacturer: Choose kefir from trusted manufacturers who comply with production technology and guarantee the quality of the product.
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Package: The packaging should be airtight and protect kefir from exposure to light and air.
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Biocfir: Biopefir differs from ordinary kefir in that additional strains of probiotic bacteria are added to its composition. Biokefir can be more useful for people with digestive problems.
Alternatives kefir at night
If you do not like the taste of kefir or you have contraindications for its use, you can consider alternative options:
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Yogurt: Natural yogurt without additives also contains probiotics and can be useful for digestion.
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Probiotic supplements: Probiotic additives contain concentrated doses of probiotics and can be an alternative to kefir to strengthen immunity and improve digestion.
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Herbal tea: Warm herbal tea (for example, chamomile or lavender) can help relax and improve sleep quality.
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Warm milk: Warm milk also contains tripophanes and can help relax and improve sleep.
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Banana: The banana contains potassium and magnesium, which contribute to the relaxation of muscles and the nervous system.
Kefir and children
The issue of using kefir by children requires special attention. As already mentioned, children under 1 year of age are not recommended. Children over 1 year old can be given kefir, starting with small portions (50-100 ml) and gradually increasing the dose to 200 ml. It is important to choose kefir designed specifically for children, which has a softer taste and contains less acidity. Before the introduction of kefir into the child’s diet, you need to consult a pediatrician.
Kefir and pregnancy
Pregnancy is a special period in a woman’s life, when it is necessary to pay special attention to nutrition. Kefir can be useful for pregnant women, as it contains calcium, protein and probiotics necessary for the health of the mother and child. However, before using kefir, pregnant women need to consult a doctor, especially if there are any health problems. It is important to choose a low fat kefir and avoid kefir with additives.
Kefir in cosmetology
Kefir is used not only in nutrition, but also in cosmetology. Kefir contains lactic acid, which has an exfoliating and brightening effect. Kefir can be used to prepare face and hair masks. Kefir masks help moisturize the skin, reduce inflammation and improve complexion. Kefir can also be used to strengthen hair and give it shine.
Zhivka for kefir: preparing kefir at home
Preparing kefir at home is easy. To do this, you need milk and a sourdough for kefir. Zhakvaska can be purchased at a pharmacy or a specialized store. Milk must be boiled and cool to room temperature. Then add the starter to the milk and mix. Leave the mixture in a warm place for 12-24 hours before thicken. Ready kefir can be stored in the refrigerator for several days. The preparation of kefir at home allows you to control the composition of the product and avoid adding undesirable ingredients.
Kefir and national cuisines
Kefir is a popular drink in many countries of the world. Each country has its own traditions and recipes using kefir. In Russia and other countries of Eastern Europe, kefir is traditionally used at night. In Turkey, kefir is known as “ayran” and is often served with meat dishes. In India, kefir is called “Lassi” and prepared with the addition of fruits and spices.
Kefir benefits
Numerous studies confirm the beneficial properties of kefir. Studies show that the use of kefir helps to improve digestion, strengthen immunity, reduce blood cholesterol and prevent osteoporosis. Studies also show that kefir can have an anti -inflammatory and antitumor effect.
Kefir: myths and reality
There are many myths around kefir. Some people believe that kefir can cure all diseases, while others, that it is harmful to health. In fact, kefir is a useful product, but it is not a panacea for all diseases. Kefir can be useful for the prevention and treatment of certain diseases, but it cannot replace full treatment. It is important to use kefir in moderate quantities and take into account the individual characteristics of the body.
Kefir integration into a healthy lifestyle
The use of kefir at night can be part of a healthy lifestyle. To achieve the maximum effect, it is necessary to combine the use of kefir with proper nutrition, regular physical exercises and sufficient sleep. It is important to remember that a healthy lifestyle is an integrated approach that includes caring for physical and mental health.
Kefir influence on metabolism
Kefir can positively affect metabolism. The probiotics contained in kefir contribute to the improvement of digestion and the absorption of nutrients. Protein in kefir helps to maintain a feeling of satiety and control appetite. Kefir also contains vitamins and minerals necessary for the normal operation of metabolism. The use of kefir at night can help accelerate metabolism and promote fat burning during sleep.
Kefir and allergies
Although kefir can be useful for people with lactose intolerance, it can also cause allergic reactions in people with allergies to milk protein. An allergy to milk protein can manifest by various symptoms such as skin rash, itching, swelling, digestive disorder and difficulty breathing. If you have an allergy to milk protein, you should avoid using kefir.
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