Calorie content of Kefir. Chemical composition and nutritional value.

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Kefir is a fermented milk drink obtained by fermenting whole or skim cow's milk. 1% kefir is considered optimal for dietary nutrition for the purpose of losing weight and improving the functioning of the gastrointestinal tract. Homemade and store-bought kefir is used for medicinal purposes against indigestion, liver and kidney diseases, and to relieve the symptoms of gastritis and colitis. Kefir is useful to drink in the morning on an empty stomach and before bed, 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 promotes the rapid restoration of strength expended during sports.

Composition and calorie content of kefir of different fat contents

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 of 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% (low fat) – 38 kcal;
• 2% – 50 kcal;
• homemade - 55 kcal;
• with sugar – 142 kcal;
• with buckwheat – 115.2 kcal;
• with oatmeal – 95 kcal;
• pancakes with 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 with 1% fat content contains 80 kcal, in a glass with a capacity of 250 ml – 100 kcal. There are 2 kcal in 1 teaspoon, and 8.2 kcal in a tablespoon. 1 liter of kefir contains 400 kcal.

Nutritional value of the drink per 100 grams:

Ratio of BJU 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 table form:

In addition, the drink with a fat content of 1%, 2.5% and 3.2% contains disaccharides in the amount of 4 g per 100 g, which is approximately equal to one teaspoon of sugar, so there is no need to add additional sweetener before drinking. Kefir also 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.

Interesting Facts

There are real legends about the origin of kefir. It is believed that the prophet Magomed presented the mountaineers with something similar in appearance to cauliflower as a gift. It was kefir starter. The mountaineers gave it the name “millet of the prophet.” Residents of North Ossetia and Kabardino-Balkaria are still debating where exactly the birthplace of this fermented milk drink is.

So, the Caucasians carefully kept the gift they received, not allowing anyone to take possession of this miracle. But at the beginning of the last century, “non-believers” managed to get hold of the recipe for making kefir. The fact is that the young beauty Sakharova arrived in the Caucasus in order to find out the secret of producing the drink. A local prince fell in love with her and even kidnapped her.

All the forces of the gendarmerie were thrown into searching for the beauty. Sakharov managed to be released, but the prince was threatened with trial. The girl forgave him, asking for a dozen mushrooms as compensation. Kefir began to be produced on an industrial scale in 1913.

Beneficial and healing properties for the body

Kefir of different fat contents has beneficial and healing properties for the female and male body. The drink is useful to drink both in the morning as a complement to the main dish, for example, buckwheat or oatmeal, for quick saturation, and at night to improve digestion and sleep.

Drinking 1-2 glasses of kefir every day has a healing effect on human health, namely:

1. The functioning of the gastrointestinal tract improves. Thanks to the probiotics included in the drink, you can cure indigestion, eliminate constipation (thanks to the laxative properties of kefir) and restore normal digestive function after taking a course of antibiotics.
2. Symptoms of diseases such as ulcerative colitis, irritable bowel syndrome and Crohn's disease are reduced. In addition, the drink can be drunk to prevent stomach and duodenal ulcers.
3. Kefir is a preventative against infections such as Helicobacter, E. coli, and salmonella.
4. The risk of developing osteoporosis is reduced, bones are strengthened.
5. The risk of malignant formations and the appearance of cancer cells is reduced.
6. The symptoms of allergies and asthma are reduced.
7. The intestines and liver are cleansed of toxins, waste, and salts.
8. The weight loss process accelerates.
9. Swelling decreases. Excess fluid is removed from the body due to the diuretic properties of the drink.
10. The functioning of the cardiovascular system improves. Blood pressure is normalized and the level of bad cholesterol in the blood is reduced, which reduces the likelihood of developing thrombosis.

Kefir can be drunk by people with lactose intolerance. The drink is useful for athletes after physical activity, as it helps to quickly restore strength, satisfy hunger and fill the body with energy. In addition, the protein contained in the composition helps build muscle mass.

Note: after an exhausting physical workout, it is necessary to saturate the body not only with proteins, but also with carbohydrates. To do this, athletes are recommended 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 pain from sunburn.

Low-fat kefir has the same health benefits as a 1% fat drink, but contains fewer calories and no fat.

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The benefits of homemade kefir

Most often, kefir prepared at home contains more beneficial bacteria, vitamins, as well as micro- and macroelements and polyunsaturated fatty acids. However, homemade fermented milk drink has a shorter shelf life.

The benefits of homemade kefir for humans are as follows:

1. The one-day drink has laxative properties, so it is recommended to drink it for bowel problems such as constipation. It removes waste and toxins from the body.
2. The two-day drink is recommended for people with diseases such as gastritis, diabetes, hypertension, kidney and liver diseases, colitis, heart disease, and bronchitis. Recommended for those who have suffered a stroke and myocardial infarction.
3. Three-day kefir has the opposite properties to 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 bed.

Benefits of buckwheat and cinnamon

To improve digestion, it is recommended to start the morning with kefir, but not in its pure form, but together 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 speeds up the process of cleansing the intestines of toxins, after which it fills it with beneficial flora.

Kefir with the addition of cinnamon helps you lose weight and quickly satisfies your hunger. Cinnamon reduces appetite and helps speed up metabolism, while kefir cleanses the intestines, making cinnamon components better absorbed into the blood.

Kefir with the addition of flax and grains helps you feel full faster, cleanse your intestines and maintain a feeling of fullness for a longer period.

Harm of kefir to the human body

While kefir has many beneficial properties, it also has some side effects. Here's how kefir is harmful to the human body:

• Consuming kefir can cause constipation and abdominal cramps. These side effects are most common when you first start consuming kefir.
• Kefir is considered safe for children ages 1 to 5, but before giving this drink to your child, ask your pediatrician if he or she may have problems with this product. Children under 1 year of age should not consume cow's milk products, as only mother's breast milk is indicated.
• You should consult your doctor before consuming kefir if you have a weakened immune system. People with autoimmune diseases should also talk to their doctor before consuming this fermented milk product. While the bacteria in kefir is beneficial for people with strong immune systems, it can increase infections or disease flare-ups in those whose immune systems are severely weakened.

Kefir contains some casein, which some people avoid completely. If you have eliminated casein from your diet, your best bet is to stop consuming kefir and try another probiotic product.

Summary:

Kefir is very safe and has very few side effects. The main side effects of kefir include constipation and abdominal cramps. You should talk to your doctor before drinking kefir if you have a severely weakened immune system.

Kefir as a means for weight loss

An important stage of losing weight is cleansing the body of excess fluid, waste, salts and toxins. The presence of by-products in the body negatively affects a person’s well-being, causing fatigue, headaches, and allergies. Systematic consumption of 1% fat kefir ensures a regular and uninterrupted process of cleansing the intestines of harmful substances.

There are many mono- and regular diets using kefir. With its help, it is recommended to arrange fasting days to improve digestion and relieve swelling. During a fasting day, the daily dose of kefir consumption should not exceed 2 liters. It is recommended to take it with a higher fat content, for example, 2.5%, to satisfy the feeling of hunger and maintain satiety for a longer period.

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In addition to following diets for weight loss, you can include in your diet dishes using a drink with 1% fat content. 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.

To lose weight, it is recommended to drink kefir at night instead of dinner in an amount of no more than 1 glass and without adding fruits or other foods. The drink should be consumed slowly and with a small spoon to satiate and satisfy the feeling of hunger. Thanks to this method of consumption, kefir is better absorbed.

The benefits of fermented milk drink

As was already said at the beginning, now this fermented milk drink is made by fermenting milk with a yeast based on fungi. The main value of kefir lies in its special protein, the advantage of which is that it is absorbed by the human body very quickly. The drink helps improve the functioning of the digestive system, while it practically does not increase the total calorie content of the daily diet. Fermented milk product has a beneficial effect on the metabolic process.

People who are allergic to milk should not avoid drinking kefir, since in this particular case the proteins of this drink are perfectly absorbed by the body and do not cause any allergic reactions.

If you begin to include this product in your diet, your immune system and nervous system will be strengthened, cholesterol levels will decrease, the functioning of your liver, kidneys and gastrointestinal tract will be stabilized, and toxins will be eliminated from your body. Low-fat kefir 1% (calorie content, beneficial properties, its benefits are described in detail by experts) is recommended to be consumed frequently. Of course, you shouldn’t abuse it either.

Harm to health and contraindications

Consuming low-quality kefir or a drink with an expired kefir risk of food poisoning.

Contraindications to drinking fermented milk drink are as follows:

• allergy;
• exacerbation of gastritis;
• ulcer in the acute stage with high acidity;
• poisoning;
• gastrointestinal infection.

Drinking homemade three-day kefir is not recommended for people with exacerbation of any stomach or intestinal diseases and those who suffer from kidney diseases.

You cannot follow a diet in which breakfast consists of buckwheat and kefir for more than two weeks in a row. Exceeding the recommended period may cause deterioration in health, namely headaches, weakness in the body and fatigue.

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Kefir for weight loss

Kefir has also proven itself excellent in nutrition. For people watching their figure, this product is simply necessary. Those who want to lose weight can be safely advised to eat kefir and prepare delicious low-calorie dishes based on it.

But know that you should not be content with kefir alone; such a mono-diet cannot be used for more than three days in a row. In this case, it is much more useful to adhere to the following diet: one day you drink only 1 percent kefir (its calorie content allows you to do this), and on the second you can eat as usual. Of course, you still shouldn’t overuse all kinds of sausages and cakes, otherwise you can negate all your efforts. In just 14 days, you can lose up to six kilograms by eating this way.

Kefir in dietetics

Many popular diets have been developed based on this product: for example, the famous fasting kefir diet is based on the consumption of baked potatoes, boiled chicken, some fruits and, of course, kefir in large quantities. This nutrition program is designed for ten days, after finishing the diet you can lose five kilograms.

The fasting kefir diet, based on the same products, is also very popular. Its only difference from the fasting program is that this dietary program recommends consuming more kefir and less meat, fruits and potatoes. After finishing the diet, you can immediately lose ten kilograms.

In addition, kefir is one of the main components of the Mediterranean diet, which allows you to lose excess weight in just a week. Among other things, nutritionists around the world recommend making kefir-based cocktails more often; they are very invigorating and relieve hunger.