We talk about the beneficial properties of kefir, and what time is the best time to drink kefir to improve the health of the body.
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Kefir is a fermented milk product that is very popular in our diet. Initially it was prepared in the Caucasus. They used koumiss enzyme, which was first added to mare’s milk, and then they began to add it to cow’s milk. It still cannot be obtained artificially, because when trying to create it, the kefir fungus dies. It can only be produced through the process of natural fermentation of the product. There are varieties of biokefir, which are additionally infused with bifidobacteria, about 10 million bacteria per 1 gram of product. It quickly enriches the intestines with beneficial microflora and cleanses the body of toxins.
Let's figure out why this drink is useful and at what time it is better to drink kefir. It is easily absorbed in the human body because it contains probiotics, and its calorie content is 56 kcal per 100 grams. It also contains 2.8 grams of protein, 3.2 grams of fat and 4.1 grams of carbohydrates. Calories and fat content may vary depending on the fat content of the milk. It is enriched with B vitamins, vitamin C, A, D and PP and beta-carotene. Contains sodium, calcium, copper, phosphorus, chromium, sulfur and other minerals. Thanks to this composition, it has a healing effect on the body. The percentage of fat content depends on the type of milk into which kefir grains are added. It is better to choose a drink with a fat content of 3.2%, since low-fat does not contain healthy fats, and vitamin D is also less absorbed from it.
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Benefits of kefir
This product contains lactic acid bacteria, which stimulate digestion and have a healing effect on the gastrointestinal tract. Thanks to the acidic environment and the content of lactocultures, which are similar to our natural intestinal microflora, and promote the absorption of both kefir itself and other foods.
Beneficially affects the functioning of the nervous system
Since the drink contains B vitamins, it helps strengthen the nervous system and helps the body cope with stress. It contains tryptophan, an amino acid from which the happiness hormone serotonin is synthesized. Therefore, drinking kefir improves mood and has a relaxing effect on the nervous system.
Good for the cardiovascular system
Kefir contains calcium, vitamin D, magnesium, as well as potassium and phosphorus, which are necessary for the health of the heart and blood vessels. It supports normal heart function and helps lower blood pressure. It also normalizes metabolism, prevents the formation of cholesterol plaques and reduces the risk of developing atherosclerosis. It contains arachidonic acid, which destroys atherosclerotic plaques and is important for the structure of cell membranes. If you have high cholesterol, it is recommended to drink the drink in the morning.
A valuable source of easily digestible protein and calcium
The protein from this fermented milk drink is easily absorbed by the body, making it an important source of this substance. Dairy products contain two types of protein: whey, which is digested in 2 hours, and casein, its digestion time is about 5-7 hours. In addition, it is a valuable source of calcium, which is also easily absorbed. One glass of the drink contains about 20% of the daily requirement of calcium, so it is important for the prevention of dental diseases and osteoporosis, and has a strengthening effect on bone tissue.
Heals intestinal microflora
Kefir contains about 30 varieties of probiotics, which are important for intestinal health, regulate digestion, and strengthen the immune system. It contains many beneficial bacteria and yeast. It prevents the development of dysbiosis due to microflora disturbance.
If you have diarrhea, it is not recommended to drink it, as it can weaken you. If the gastrointestinal tract disease is caused by an infection, then the drink will not have a therapeutic effect. After a digestive disorder, you can drink it only after 2-3 days, since in the first days the mucous membrane is irritated and vulnerable, and the fermented milk product can cause irritation.
Strengthens the immune system
It populates beneficial lactobacilli into the intestines, and thanks to this stimulates the functioning of the immune system. Probiotics trigger the production of antibodies, which are necessary to fight viruses and germs. They normalize both the local immunity of the mucous membranes and have a general strengthening effect.
Kefir normalizes the level of immunoglobulin E in the body, which is responsible for resisting viruses and infections. If a person has a reduced amount of this substance, daily consumption of the drink helps restore its normal level and strengthens the body's defenses.
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Useful for liver diseases
Lactobacilli in kefir help improve liver health. They help reduce the number of fat cells in this organ, and restore liver cells if they have been damaged by alcohol. In addition, the fermented milk product helps remove accumulated toxins from the body, normalizes metabolism and speeds up metabolism. It also has a choleretic effect and cleanses the liver of toxins, normalizes the functioning of the bile ducts.
Helps the body resist allergies
Fermented milk products are enriched with a substance that normalizes the amount of immunoglobulin class E. This type of immunoglobulin stimulates the immune system and protects against infections. If it is produced in large quantities, it causes an excessive reaction to irritants in the form of allergies. Fermented milk products, including kefir, normalize both increased and decreased amounts of this substance and strengthen the immune system.
Contains antioxidants
Kefir is deservedly called the drink of long-livers, since it contains a record high amount of antioxidants. They slow down the aging process of the body and protect cells from damage by free radicals. Kefir also has wound-healing and anti-inflammatory properties.
It is better absorbed than milk
Kefir has a lower content of lactose – a natural disaccharide, or “milk sugar”. In adults, it is often not digested and causes fermentation, which is called lactose intolerance. It has a very low content of this substance, since during the fermentation process it turns into lactic acid. Therefore, people with lactose intolerance can drink it, but it is important to monitor the body’s reaction.
In addition, lactic acid bacteria activate the intestines and eliminate pathogenic microflora, thereby preventing fermentation processes in the gastrointestinal tract. They also help digest the milk protein casein, and also improve the absorption of vitamins and minerals. If you choose what is better to drink at night, milk or kefir, then it is better to give preference to the second. It is more difficult for the body to absorb milk, and it should be drunk at least two hours before bedtime. Therefore, if you are wondering what time of day is best to drink kefir, then you can drink it in the evening before bed.
For gastritis with low acidity
Since it is a fermented milk product, for low stomach acidity You can drink it in small quantities, but it is better to choose low-fat types. For gastritis with high acidity, it is better to choose a non-acidic drink. During periods of exacerbation of stomach diseases, it is recommended to refrain from consuming kefir.
For diabetes mellitus
If you have this disease, you can drink kefir in small quantities, but it is better to choose a product with a lower fat content. A drink with 1% fat content has a glycemic index of 31 units, while a drink with 3% fat content has a glycemic index of 36 units, which is low GI. The product contains milk sugar in very small quantities, so its consumption does not cause a significant jump in blood sugar.
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Benefits of kefir in the morning
Let’s figure out when it’s better to drink kefir to get the benefits. This drink can be consumed in the morning after waking up. In this case, it is better to drink it on an empty stomach, unless there are contraindications from the gastrointestinal tract. If you have stomach problems, you can drink it after breakfast. It will help the body absorb nutrients from food. If you drink it in the morning, it starts the digestion process and promotes good appetite throughout the day. Thanks to B vitamins and tryptophan, it strengthens the nervous system and puts you in a good mood. It also helps eliminate bacteria and bad breath after sleep. Since it contains vitamin C, iron and other useful microelements, it gives you energy for the whole day.
Benefits of kefir during the day
During the daytime, you can drink this drink as an afternoon snack after lunch. It helps to better absorb nutrients from the main meal, provides a long-lasting feeling of fullness and energizes you for the rest of the day. If you exercise in the afternoon, a glass of kefir an hour before training will saturate your body with proteins, and during training you will burn extra calories.
Drinking kefir at night is good
Many people prefer to drink this drink before bed, and in this case it also brings benefits. Thanks to its probiotic content, it improves digestion and populates the intestines with beneficial bacteria. After a hearty dinner, it will help facilitate the absorption of food and prevent excess calories from being stored as fat. It helps the body better absorb microelements at night, and will have time to be completely digested before the morning.
For the best effect, it is recommended to drink it separately from food, 2 hours after an evening meal, and 1 hour before bedtime. In addition, it saturates the body and helps cope with hunger in the evening, this is especially useful for those who have dinner early or are on a diet. Drinking kefir at night is good because it normalizes sleep and promotes a good night's rest. It contains the amino acid tryptophan, which has a calming effect and relaxes the nervous system. Even at night, the calcium contained in this drink is better absorbed. Therefore, answering the question of when is it better to drink kefir, in the morning or in the evening, it all depends on personal preferences. This drink is useful to drink at any time of the day.
How to drink kefir correctly
- Regardless of the time of day, it is recommended to drink it on an empty stomach, if there is no gastritis or hypersensitivity of the stomach. If it causes discomfort in the stomach, then you can drink it after meals.
- It is advisable that the drink be at room temperature. It is not recommended to heat it, as heating kills beneficial bacteria.
- When drinking at night, it is advisable to drink it an hour before bed.
- It is not recommended to add sugar to it. As a sweetener, it is better to use one teaspoon of honey per glass.
How much kefir can you drink per day
An adult, in the absence of contraindications, can drink from 200 to 400 ml of the drink per day, this is about two glasses. If you are on a diet, you should limit yourself to one glass per day, as the drink contains fats. You should not add sugar to it, but you can use honey as a sweetener.
Contraindications for drinking kefir
- It is not recommended to drink this fermented milk drink if you have gastritis with high acidity, stomach ulcers , pancreatitis and digestive disorders. If you have heartburn, it is also better to avoid it, as it contains acid, which can increase reflux.
- Even a healthy person should limit himself to two glasses a day, since if consumed in large quantities it can cause digestive upset.
- It is important to monitor the expiration date: if the drink is more than three days old, the beneficial bacteria in it die. In this case, it can cause flatulence and fermentation.
- Pregnant and nursing mothers can drink kefir in moderation, unless the mother or baby has an individual intolerance.
Sources and literature:
Dmitriev V. Kefir. Medicinal drink made from cow's milk – M.: Sekachev V. Yu. Publishing House, 2017.
Gitun T. Miracle kefir. Elixir of health, slimness, beauty – M.: Mir Knigi Publishing House, 2007.
Neumyvakin I. Milk or kefir? Myths and reality – M.: Dilya Publishing House, 2017.
Nikolaeva Yu. Milk, kefir, milk mushroom to help the body – M.: RIPOL Classic Publishing House, 2011.
< p>Romanova M. Beauty and health with the help of kefir: medicinal properties, the best recipes, kefir diets – M.: Vivat Publishing House, 2017.