Kefir is a refreshing culture milk. The word comes from the Turkish word “kief”, which means “feel good”, which is inclined to believe that the drink enhances the sense of one’s own well-being. The sources of this drink can be traced more than 1000 years ago on the northern slopes of the Caucasus Mountains. It is known that tribal groups living in this region live longer and healthier, practically without signs of disease. Their active life expectancy was more than 100 years, and it is not surprising that these people used kefir as a supplement to the daily diet.
The complete proteins of kefir are already partially digested and therefore more easily utilized by the body.
Kefir was traditionally cooked with raw, full-cream goat’s milk. Kefir grains were added to fresh milk and left to ferment for 24 hours in a leather skin bag with goatskin. The grains will later be manually separated or poured into a container. Traditional kefir has a mildly sour taste and a creamy texture. The alcohol content is also 3-5%. Kefir grains used for the cultivation of milk should not be confused with traditional grains. Kefir grains / granules are actually natural. Because of their granular structure and appearance, they are often called grains, which is incorrect.
Why yogurt is healthy?
. Complex in structure: It is a complex granule, which is a mixture of protein, amino acids, lipids and soluble polysaccharides.
. May have antitumor effect: one study showed that the intake of kefir inhibits tumor growth and induces an apoptotic form of lysis of tumor cells.
. High minerals: Phosphorus and magnesium are in good quantities in kefir. They help in using carbohydrates and proteins for cell growth, maintenance and energy.
. Rich in vitamin K2: this vitamin is mostly absent from the modern American diet and is often a by-product of bacterial fermentation. It plays a key role in the metabolism of calcium, where it deposits calcium in appropriate places, such as bones and teeth, and prevents its deposition in places such as soft tissues and arteries where it does not belong.
A good source of probiotics: Yogurt is traditionally known as an excellent source of probiotics. But, Kefir actually has 3 times more probiotics than yogurt. This is because kefir is produced by fermenting milk with 10-20 different types of bacteria and yeast, while yogurt is usually simply fermented with only a few types of bacteria
. May decrease allergy: the study showed that bacteria in the kefir culture inhibit the production of IgE, alleviating the allergic reaction of the body.
. Reduces cholesterol and blood pressure: Kefiran, polysaccharide, produced by kefir grains, is known to have many health benefits.
. A good source of vitamin B: Kefir has vitamin B12, important for blood and nervous system. It also has vitamins B1 (thiamine) and biotin.
. Has healing properties: with topical application kefir and its polysaccharide compounds showed that they are effective antimicrobial and anti-inflammatory agents for improving wound healing
. A rich protein, fewer calories: one serving of kefir contains less than 100 calories, which gives 10.5 g of protein.
. Protects against diseases of the gastrointestinal tract: it consists of bacterial and yeast species of useful flora, which makes it a potent probiotic.
. Improves digestion of lactose. A study published in the Journal of the American Dietetic Association in 2003 showed that kefir improves the digestion of lactose with a decrease or absence of lactose intolerance symptoms.
.Promotes Restful Sleep: Kefir has an amino acid called “titofan”, which, as is known, has a relaxing and soothing effect.
. Density of potassium: for every 175 g serving you get 20% of daily calcium RDA.
. Easy absorption of proteins. The complete proteins of kefir are already partially digested and therefore more easily utilized by the body.
How to cook kefir?
You will need:
.2 cups of raw goat’s organic or cow’s milk
.1-2 tablespoons of kefir grains
Chilin Mason Jar
. Put kefir grains in a jar for masons (the more kefir grains you use, the faster they will be cultivated)
.Add milk to the jar, at least half an inch of free space. The jar should be acid-free. Do not use steel or other metal containers.
. Securely cover the jar and leave it on the kitchen table or in a warm dark place for 12-36 hours. The warmer, the faster it will wander.
. It is completely ready when it is released into a clear liquid, leaving behind clots. Although you can still eat it when it starts to become smooth and lumpy.
. Once this is done, separate the liquid and kefir grains using a sieve. You do not need to rinse the grains, but if you want, use only filtered water, as tap water can kill bacteria.
. You can re-use the grains for your next batch of kefir. Kefir grains will multiply, so you just need to buy them once, since they will last a long time.
. You can also add heavy cream by adding milk to kefir grains, this will result in a thicker product, such as Greek yogurt.
You can drink kefir without cooling it for about 30 days, where it will rip further. The ripening process is useful for those who want to reduce lactose in their kefir. Maturation also improves the overall aroma, while simultaneously increasing vitamins B1, B6, including vitamin B9 or folic acid, carbon dioxide and alcohol.
It is ideal to make yogurt from raw dairy products, but if you do not have access to it, you can use organic fatty dairy products, preferably from an herb-feeding animal. Vegans can make yogurt from coconut milk, rice milk, coconut water or sweetened water. If you buy a kefir bought in the store, buy only those that are not artificially flavored with a lot of sugar. You can easily add flavors yourself, making yogurt at home.
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