Kefir is a fermented milk drink obtained from the fermentation of whole or skimmed cow's milk. Optimal for dietary nutrition in order to lose weight and improve the functioning of the gastrointestinal tract is 1% kefir. Homemade and commercial kefir are used medicinally against indigestion, liver and kidney diseases, and to relieve the symptoms of gastritis and colitis. It is useful to drink kefir in the morning on an empty stomach and before bedtime, both for weight loss and to improve the digestive process.
In addition, kefir is used as a protein shake by athletes who want to gain muscle mass, since its composition is rich in protein, which is slowly absorbed, saturates the body with energy and helps to quickly restore the strength expended during sports.
The composition and calorie content of kefir of different fat content
The most beneficial for human health is kefir with a low fat content, but not completely fat-free, namely 1%. The chemical composition of drinks with different fat content (1%, 2.5%, 3.2%) is similar in the content of nutrients and beneficial bacteria, but differs in the amount of cholesterol.
Calorie content of kefir per 100 g:
- 1% - 40 kcal;
- 2.5% - 53 kcal;
- 3.2% - 59 kcal;
- 0% (fat-free) - 38 kcal;
- 2% - 50 kcal;
- home - 55 kcal;
- with sugar - 142 kcal;
- with buckwheat - 115, 2 kcal;
- with oatmeal - 95 kcal;
- pancakes on kefir - 194.8 kcal;
- pancakes - 193.2 kcal;
- okroshka - 59.5 kcal;
- manna - 203.5 kcal.
1 glass with a capacity of 200 ml of kefir of 1% fat contains 80 kcal, in a glass with a capacity of 250 ml - 100 kcal. In 1 teaspoon - 2 kcal, in a tablespoon - 8.2 kcal. In 1 liter of kefir - 400 kcal.
Nutritional value of the drink per 100 grams:
| Fatness | Fats | Protein | Carbohydrates | Water | Organic acids | Ethanol |
| Kefir 1% | 1 g | 3 g | 4 g | 90.4 g | 0.9 g | 0.03 g |
| Kefir 2.5% | 2.5 g | 2.9 g | 4 g | 89 g | 0.9 g | 0.03 g |
| Kefir 3.2% | 3.2 g | 2.9 g | 4 g | 88.3 g | 0.9 g | 0.03 g |
The ratio of BZHU kefir per 100 g:
- 1% – 1/0.3/1.3;
- 2,5% – 1/0.9/1.4;
- 3,5% – 1/1.1/.1.4.
The chemical composition of kefir is presented in the form of a table:
| Component name | Kefir contains 1% fat |
| Zinc, mg | 0,4 |
| Iron, mg | 0,1 |
| Fluorine, μg | 20 |
| Aluminum, mg | 0,05 |
| Iodine, mcg | 9 |
| Strontium, μg | 17 |
| Selenium, mcg | 1 |
| Potassium, mg | 146 |
| Sulfur, mg | 30 |
| Calcium, mg | 120 |
| Phosphorus, mg | 90 |
| Sodium, mg | 50 |
| Chlorine, mg | 100 |
| Magnesium, mg | 14 |
| Thiamine, mg | 0,04 |
| Choline, mg | 15,8 |
| Vitamin PP, mg | 0,9 |
| Ascorbic acid, mg | 0,7 |
| Vitamin D, μg | 0,012 |
| Vitamin B2, mg | 0,17 |
In addition, the composition of the drink with fat content of 1%, 2.5% and 3.2% contains disaccharides in an amount of 4 g per 100 g, which is approximately equal to one teaspoon of sugar, therefore, no additional sweetener is required before use. Also, kefir contains poly- and monounsaturated fatty acids, such as omega-3 and omega-6. The amount of cholesterol in 1% kefir is 3 mg, in 2.5% - 8 mg, in 3.2% - 9 mg per 100 g.
Useful and medicinal properties for the body
Kefir of different fat content has properties that are useful and healing for the female and male body. It is useful to drink the drink both in the morning as an addition to the main dish, for example, buckwheat or oatmeal, for quick satiety, and at night to improve digestion and sleep.
The use of kefir every day for 1-2 glasses has a healing effect on human health, namely:
- The work of the gastrointestinal tract improves. Thanks to the probiotics included in the drink, you can cure indigestion, eliminate constipation (due to the laxative properties of kefir) and restore normal digestion after taking antibiotics.
- Symptoms of diseases such as ulcerative colitis, irritable bowel syndrome and Crohn's disease are reduced. In addition, the drink can be drunk in order to prevent stomach and duodenal ulcers.
- Kefir is a prophylactic agent against infections such as Helicobacter, Escherichia coli, Salmonella.
- The risk of developing osteoporosis is reduced, bones are strengthened.
- The risk of malignant tumors and the appearance of cancer cells is reduced.
- The symptoms of allergies and asthma are reduced.
- The intestines and liver are cleansed of toxins, toxins, and also salts.
- The process of losing weight is accelerated.
- Puffiness decreases. Excess fluid is excreted from the body due to the diuretic properties of the drink.
- The work of the cardiovascular system improves. Blood pressure normalizes and the level of bad cholesterol in the blood decreases, which reduces the likelihood of thrombosis.
Kefir can be drunk by people with lactose intolerance. The drink is useful for athletes after physical exertion, as it helps to quickly restore strength, satisfy hunger and fill the body with energy. In addition, the protein contained in the composition helps to build muscle mass.
Note: after exhausting physical training, it is necessary to saturate the body not only with proteins, but also with carbohydrates. For this, athletes are advised to make a protein shake from kefir with the addition of banana.
Women use kefir for cosmetic purposes. It is used to make nourishing masks for the face and hair roots. The drink relieves skin redness and relieves the painful sensations of sunburn.
Low-fat kefir is just as healthy as a 1% fat drink, but contains fewer calories and no fat at all.
© Konstiantyn Zapylaie - stock.adobe.com
The benefits of homemade kefir
Most often, homemade kefir contains more beneficial bacteria, vitamins, as well as micro- and macroelements and polyunsaturated fatty acids. However, the homemade fermented milk drink has a shorter shelf life.
The benefits of homemade kefir for humans are as follows:
- The one-day drink has laxative properties and is therefore recommended for stool problems such as constipation. It removes toxins and toxins from the body.
- A two-day drink is recommended for people with diseases such as gastritis, diabetes mellitus, hypertension, kidney and liver diseases, colitis, heart disease, bronchitis. Recommended for those who have suffered a stroke and myocardial infarction.
- Three-day has the opposite properties of one-day kefir. It strengthens, so it is recommended to drink the drink to treat indigestion.
Also, one-day homemade kefir helps with flatulence, bloating and heaviness in the stomach. To eliminate discomfort, it is recommended to drink the drink in the morning or at night before going to bed.
Benefits with buckwheat and cinnamon
To improve digestion, it is recommended to start the morning with kefir, but not in its pure form, but in conjunction with other products such as buckwheat, oatmeal, cereals, flax and cinnamon to enhance the positive effect on the body.
It is useful to eat raw buckwheat soaked / brewed with kefir on an empty stomach, since buckwheat contains a large amount of dietary fiber, and kefir contains bifidobacteria. Eating the dish accelerates the process of cleansing the intestines from toxins, after which it fills it with useful flora.
Kefir with the addition of cinnamon helps to lose weight and quickly satisfies hunger. Cinnamon reduces appetite and helps accelerate metabolism, while kefir cleanses the intestines, due to which the components of cinnamon are better absorbed into the blood.
Kefir with the addition of flax and cereals helps to feel full faster, cleanse the intestines and keep you feeling full for a longer period.
Kefir as a means for losing weight
An important stage in losing weight is cleansing the body of excess fluid, toxins, salts and toxins. The presence of by-products in the body negatively affects a person's well-being, causing fatigue, headaches, and allergies. The systematic use of 1% fat kefir ensures a regular and uninterrupted process of cleansing the intestines from harmful substances.
There are many mono- and conventional diets using kefir. With its help, it is recommended to arrange fasting days to improve digestion and relieve puffiness. During the fasting day, the daily intake of kefir should not exceed 2 liters. It is recommended to take with a higher fat content, for example, 2.5%, to satisfy the feeling of hunger and maintain fullness for a longer period.
© sabdiz - stock.adobe.com
In addition to following diets for weight loss, you can include in the diet meals using a drink of 1% fat. Eat buckwheat, oatmeal and fruit seasoned with kefir for breakfast.
Instead of a snack, it is recommended to drink a glass of kefir with a spoonful of honey, flaxseeds (or flour), cinnamon, turmeric or cereals. An alternative option is a kefir smoothie with beets, apples, ginger or cucumber.
For weight loss, it is recommended to drink no more than 1 cup of kefir at night instead of dinner and without adding fruits or other products. The drink should be consumed slowly and with a small spoon to saturate and satisfy hunger. Thanks to this method of use, kefir is better absorbed.
Harm to health and contraindications
The use of low-quality kefir or a drink with an expired kefir is fraught with food poisoning.
Contraindications to the use of a fermented milk drink are as follows:
- allergy;
- exacerbation of gastritis;
- an ulcer in an acute stage with high acidity;
- poisoning;
- gastrointestinal infection.
Drinking homemade three-day kefir is not recommended for people with exacerbation of any gastric and intestinal diseases and for those who suffer from kidney diseases.
It is impossible to follow a diet in which breakfast is represented by a buckwheat dish with kefir for more than two weeks in a row. Exceeding the recommended period can lead to a deterioration in well-being, namely, headaches, weakness in the body and overwork.
© san_ta - stock.adobe.com
Outcome
Kefir is a low-calorie drink that contains beneficial bacteria that have a beneficial effect on the intestines and digestion in general. With the help of kefir, you can lose weight, cleanse the body of toxins and toxins, improve overall health and get rid of puffiness.
The drink is useful to drink in the morning on an empty stomach and before bedtime. It can be consumed both alone and together with other ingredients, for example, buckwheat, flaxseeds, oatmeal, cinnamon, etc. Kefir is useful to drink after exercise to saturate the body with energy, satisfy hunger and strengthen muscle tissue.
