SD Dojavi
OSMRTNICE
PRETPLATA
PREMIUM
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Kefir je izuzetno zdrava namirnica koja ima brojne blagodati na vaš organizam. Ovaj fermentirani mliječni napitak bogat je 'dobrim' bakterijama koje promiču zdravlje kostiju, kontroliraju šećer u krvi, podupiru probavu, imunološku funkciju i apsorpciju hranjivih stvari što ga čini odličnom zamjenom za obični jogurt.

Nastaje tako da se jogurtu dodaju zrna kefira koja se zatim ostavljaju da fermentiraju 24 sata. Za to vrijeme bakterije i kvasci u zrnima kefira pretvaraju šećere u mlijeko, odnosno mliječnu kiselinu, što mu daje blago kiselkast okus, piše Index.

Najčešće se napitak radi od kravljeg mlijeka, ali ga se može zamijeniti i s kozjim ili ovčjim. Za one koji nisu fanovi mliječnih proizvoda može ga se raditi i na bazi biljnih mlijeka ili zaslađene obične vode, kokosove vode ili soka.

Preporučena dnevna doza je 240 mililitara, a sadrži impresivan nutritivni profil:

189 kalorija

10 grama proteina

10 grama masti

11 grama ugljikohidrata

7 grama šećera

410 miligrama kalcija

1.8 miligrama željeza

127 grama natrija

250 IU vitamina A

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image
Shutterstock
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Podržava zdravlje crijeva

Kefir sadrži više probiotika od jogurta, a ima i raznolik spektar sojeva 'dobrih' bakterija. Nedavno objavljena studija je pokazala da su osobe koje su 17 tjedana konzumirali fermentiranu hranu, doživjeli veći porast ukupne raznolikosti bakterija od onih koji su dijetu bazirali na vlaknima. Te bakterije poboljšavaju probavu i mentalno zdravlje.

Gradi i održava jake kosti

Zahvaljujući velikoj količini kalcija koju sadrži punomasni kefir on je važan asistent u održavanju zdravlja kostura. Kalcij ima ključnu ulogu u jačanju i održavanju kostiju te zaštiti od osteoporoze, a proizvodi od kefira često su obogaćeni vitaminom D koji ima sličnu funkciju. Studija iz 2015. je pokazala da su pacijenti s osteoporozom koji su pili kefir šest mjeseci doživjeli veće povećanje mineralne gustoće kostiju, što je ključno za cjelokupno zdravlje kostiju, od onih koji su uzimali dodatak kalcija.

Može kontrolirati šećer u krvi

Studija iz 2015. je pokazala je da su ljudi s dijabetesom tipa 2 koji su ujutro pili kefir umjesto konvencionalnog fermentiranog mlijeka smanjili razinu glukoze u krvi. Potrebno više istraživanja o ulozi kefira u kontroli šećera u krvi, a treba istaknuti da dodaci šećera u kefiru mogu poništiti ove blagodati pa je potrebno paziti na sastav proizvoda kojeg kupujete.

Može pomoći u mršavljenju

Zasićeni proteini u kefiru mogu pomoći u mršavljenju. Pokazalo se da neke bakterije koje sadrži kefir mogu pomoći u izlučivanju masti kroz stolicu kod zdravih ljudi. To znači da bakterije kao što je Lactobacillusa utječu na manju apsorpciju masti.

Ima antibakterijska svojstva

Više istraživanja provedenih na životinjama pokazalo je da kefir ima antimikrobno djelovanje na neke patogene. Studija iz 2014. otkrila je da jedan od probiotičkih sojeva koji je jedinstven za kefir, Lactobacillus, može spriječiti rast određenih štetnih bakterija, uključujući salmonelu. Kefir također sadrži vrstu ugljikohidrata poznatu kao kefiran, za koju se pokazalo da ima antimikrobne učinke u studijama na životinjama.

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Kefir je izuzetno zdrava namirnica koja ima brojne blagodati na vaš organizam. Ovaj fermentirani mliječni napitak bogat je 'dobrim' bakterijama koje promiču zdravlje kostiju, kontroliraju šećer u krvi, podupiru probavu, imunološku funkciju i apsorpciju hranjivih stvari što ga čini odličnom zamjenom za obični jogurt.

Nastaje tako da se jogurtu dodaju zrna kefira koja se zatim ostavljaju da fermentiraju 24 sata. Za to vrijeme bakterije i kvasci u zrnima kefira pretvaraju šećere u mlijeko, odnosno mliječnu kiselinu, što mu daje blago kiselkast okus, piše Index.

Najčešće se napitak radi od kravljeg mlijeka, ali ga se može zamijeniti i s kozjim ili ovčjim. Za one koji nisu fanovi mliječnih proizvoda može ga se raditi i na bazi biljnih mlijeka ili zaslađene obične vode, kokosove vode ili soka.

Preporučena dnevna doza je 240 mililitara, a sadrži impresivan nutritivni profil:

189 kalorija

10 grama proteina

10 grama masti

11 grama ugljikohidrata

7 grama šećera

410 miligrama kalcija

1.8 miligrama željeza

127 grama natrija

250 IU vitamina A

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Podržava zdravlje crijeva

Kefir sadrži više probiotika od jogurta, a ima i raznolik spektar sojeva 'dobrih' bakterija. Nedavno objavljena studija je pokazala da su osobe koje su 17 tjedana konzumirali fermentiranu hranu, doživjeli veći porast ukupne raznolikosti bakterija od onih koji su dijetu bazirali na vlaknima. Te bakterije poboljšavaju probavu i mentalno zdravlje.

Gradi i održava jake kosti

Zahvaljujući velikoj količini kalcija koju sadrži punomasni kefir on je važan asistent u održavanju zdravlja kostura. Kalcij ima ključnu ulogu u jačanju i održavanju kostiju te zaštiti od osteoporoze, a proizvodi od kefira često su obogaćeni vitaminom D koji ima sličnu funkciju. Studija iz 2015. je pokazala da su pacijenti s osteoporozom koji su pili kefir šest mjeseci doživjeli veće povećanje mineralne gustoće kostiju, što je ključno za cjelokupno zdravlje kostiju, od onih koji su uzimali dodatak kalcija.

Može kontrolirati šećer u krvi

Studija iz 2015. je pokazala je da su ljudi s dijabetesom tipa 2 koji su ujutro pili kefir umjesto konvencionalnog fermentiranog mlijeka smanjili razinu glukoze u krvi. Potrebno više istraživanja o ulozi kefira u kontroli šećera u krvi, a treba istaknuti da dodaci šećera u kefiru mogu poništiti ove blagodati pa je potrebno paziti na sastav proizvoda kojeg kupujete.

Može pomoći u mršavljenju

Zasićeni proteini u kefiru mogu pomoći u mršavljenju. Pokazalo se da neke bakterije koje sadrži kefir mogu pomoći u izlučivanju masti kroz stolicu kod zdravih ljudi. To znači da bakterije kao što je Lactobacillusa utječu na manju apsorpciju masti.

Ima antibakterijska svojstva

Više istraživanja provedenih na životinjama pokazalo je da kefir ima antimikrobno djelovanje na neke patogene. Studija iz 2014. otkrila je da jedan od probiotičkih sojeva koji je jedinstven za kefir, Lactobacillus, može spriječiti rast određenih štetnih bakterija, uključujući salmonelu. Kefir također sadrži vrstu ugljikohidrata poznatu kao kefiran, za koju se pokazalo da ima antimikrobne učinke u studijama na životinjama.

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ZdravljeNutritivno bogatstvo

Ako često jedete jogurt, pokušajte ga zamijeniti kefirom: sadrži više probiotika, a ovo je njegovih pet prednosti za zdravlje

Piše PSD
28. rujna 2021. - 13:50
19312140
PREMIUM
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Kefir je izuzetno zdrava namirnica koja ima brojne blagodati na vaš organizam. Ovaj fermentirani mliječni napitak bogat je 'dobrim' bakterijama koje promiču zdravlje kostiju, kontroliraju šećer u krvi, podupiru probavu, imunološku funkciju i apsorpciju hranjivih stvari što ga čini odličnom zamjenom za obični jogurt.

Nastaje tako da se jogurtu dodaju zrna kefira koja se zatim ostavljaju da fermentiraju 24 sata. Za to vrijeme bakterije i kvasci u zrnima kefira pretvaraju šećere u mlijeko, odnosno mliječnu kiselinu, što mu daje blago kiselkast okus, piše Index.

Najčešće se napitak radi od kravljeg mlijeka, ali ga se može zamijeniti i s kozjim ili ovčjim. Za one koji nisu fanovi mliječnih proizvoda može ga se raditi i na bazi biljnih mlijeka ili zaslađene obične vode, kokosove...

#KEFIR#ZDRAVLJE#KALCIJ#PROBAVA#MRŠAVLJENJE
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13. svibanj 2024 02:51