He kefir It has gone from being a longevity secret in the Caucasus mountains to invading supermarket shelves. But what does science really say?
Unlike others dairy Fermented, kefir is a complex symbiosis of bacteria and yeasts that make it a functional food with wide gastronomic versatility.
Did you know… kefir bulgarians are communities of microorganisms that, if cared for correctly, can last a lifetime and grow indefinitely.
Kefir is a complex symbiosis of bacteria and yeasts that make it a functional food with wide gastronomic versatility. Photo: Unsplash
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Kefir or Bulgarian milk It is a living ecosystem with multi-systemic effects. Research shows that its regular consumption offers preventive and therapeutic benefits.
- Bone health: in addition to calcium, it is also rich in other nutrients that care for and strengthen bones, such as vitamin D, phosphorus, magnesium and vitamin K2.
- Digestive health: improves the digestion of lactose by breaking it down during fermentation, being tolerated by the majority of poor digesters of this disaccharide.
- Antimicrobial effect: contains microorganisms that fight dangerous bacteria (such as E. coli, Salmonella and H. pylori) and protect against various infections.
- Antioxidant power: its compounds neutralize free radicals, protecting cells from damage and oxidative stress.
- Gut-brain axis: some research suggests that regular consumption of fermented foods supports the diversity of the microbiota, positively impacting stress reduction.
- Microbial diversity: Helps modulate the gut microbiota by introducing a vast community of strains that compete with pathogens and restore the balance lost by the use of antibiotics or inflammatory diets.
Consider that… Although current evidence places the kefir As a very promising functional food, more large-scale, longer and properly controlled clinical trials in humans are needed to standardize recommendations, confirm its benefits and fully understand its mechanisms of action.
Milk Bulgarians allow you to make homemade kefir full of probiotics that benefit digestion and general health. Photo: Freepik
During the fermentation process, its enzymes pre-digest the lactoseas well as proteins and fats, transforming them into substances that are much easier for the body to assimilate. This helps significantly reduce symptoms associated with intolerance, such as gas and bloating.
Starting to drink it in large quantities can cause bloating. It is recommended to start with 100 ml per day and increase gradually.
If we do not have good hygiene, we run the risk of easily contaminating our crops.
Due to the natural fermentation of yeasts, the kefir (especially homemade) may contain minimal traces of alcohol (0.5% to 2%). It is something to consider in young children or people with total alcohol restrictions.
People with severely weakened immune systems should consult their doctor before consuming mass live cultures.
He kefir It is not only drunk; It is an exceptional technical ingredient thanks to its acidity and bioactive components:
- Secret of fluffiness: use it instead of milk in pancakes or hot cakes. Its acidity reacts with the baking soda, creating air bubbles that make the dough rise more and have a much softer and lighter texture.
- Marinating meats: enzymes and lactic acid help tenderize the fibers of meat (chicken or pork) much more effectively than lemon or vinegar.
- Spreadable cheese: If you strain it with a sky blanket for 24 hours, you will get a delicious probiotic spreadable cheese to accompany with olive oil and spices.
- Healthy toppings: Mix kefir with garlic, dill and cucumber for an instant tzatziki that is much lighter than the traditional one.
- Cold desserts: use it instead of milk in your overnight oats, in jellies or mix it with seasonal fruit to make nutritious popsicles.
Photo: Pexels.
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