CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Kefir 1% fat".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

Nutrient	Quantity	Norm**	% of norm in 100 g	% of the norm in 100 kcal	100% normal
calories	40 kcal	1684 kcal	2.4%	6%	4210 g
Squirrels	3 g	76 g	3.9%	9.8%	2533
Fats	1 g	56 g	1.8%	4.5%	5600 g
Carbohydrates	4 g	219 g	1.8%	4.5%	5475 g
Alcohol (ethyl alcohol)	0.03 g	~
organic acids	0.9 g	~
Water	90.4 g	2273	4%	10%	2514
Ash	0.7 g	~
vitamins
Vitamin B1, thiamine	0.04 mg	1.5 mg	2.7%	6.8%	3750 g
Vitamin B2, riboflavin	0.17 mg	1.8 mg	9.4%	23.5%	1059 g
Vitamin B4, choline	15.8 mg	500 mg	3.2%	8%	3165 g
Vitamin B5, pantothenic	0.2 mg	5 mg	4%	10%	2500 g
Vitamin B6, pyridoxine	0.025 mg	2 mg	1.3%	3.3%	8000 g
Vitamin B9, folate	3 mcg	400 mcg	0.8%	2%	13333 g
Vitamin B12, cobalamin	0.2 µg	3 mcg	6.7%	16.8%	1500 g
Vitamin C, ascorbic	0.7 mg	90 mg	0.8%	2%	12857
Vitamin D, calciferol	0.012 µg	10 mcg	0.1%	0.3%	83333 g
Vitamin H, biotin	3.2 mcg	50 mcg	6.4%	16%	1563
Vitamin PP, NE	0.9 mg	20 mg	4.5%	11.3%	2222
Niacin	0.1 mg	~
Macronutrients
Potassium, K	146 mg	2500 mg	5.8%	14.5%	1712
Calcium Ca	120 mg	1000 mg	12%	30%	833 g
Magnesium	14 mg	400 mg	3.5%	8.8%	2857
Sodium, Na	50 mg	1300 mg	3.8%	9.5%	2600 g
Sulfur, S	30 mg	1000 mg	3%	7.5%	3333 g
Phosphorus, Ph	90 mg	800 mg	11.3%	28.3%	889 g
Chlorine, Cl	100 mg	2300 mg	4.3%	10.8%	2300 g
trace elements
Aluminium, Al	50 mcg	~
Iron, Fe	0.1 mg	18 mg	0.6%	1.5%	18000 g
Iodine, I	9 mcg	150 mcg	6%	15%	1667
cobalt, co	0.9 mcg	10 mcg	9%	22.5%	1111 g
Manganese, Mn	0.005 mg	2 mg	0.3%	0.8%	40000 g
Copper, Cu	12 mcg	1000 mcg	1.2%	3%	8333 g
Molybdenum, Mo	5 mcg	70 mcg	7.1%	17.8%	1400 g
Tin, Sn	15 mcg	~
Selenium, Se	1 mcg	55 mcg	1.8%	4.5%	5500 g
Strontium, Sr	17 mcg	~
Fluorine, F	20 mcg	4000 mcg	0.5%	1.3%	20000
Chrome, Cr	2 mcg	50 mcg	4%	10%	2500 g
Zinc, Zn	0.4 mg	12 mg	3.3%	8.3%	3000 g
digestible carbohydrates
Mono- and disaccharides (sugars)	4 g	max 100 g
Sterols (sterols)
Cholesterol	3 mg	max 300 mg
Saturated fatty acids
Saturated fatty acids	0.7 g	max 18.7 g
Monounsaturated fatty acids	0.3 g	min 16.8 g	1.8%	4.5%
Polyunsaturated fatty acids	0.048 g	from 11.2 to 20.6 g	0.4%	1%
Omega 3 fatty acids	0.01 g	from 0.9 to 3.7 g	1.1%	2.8%
Omega 6 fatty acids	0.03 g	4.7 to 16.8 g	0.6%	1.5%

The energy value Kefir 1% fat is 40 kcal.

• Glass 250 ml = 250 gr (100 kcal)
• Glass 200 ml = 200 gr (80 kcal)
• Tablespoon ("with a top" except for liquid products) = 18 grams (7.2 kcal)
• Teaspoon ("with top" except for liquid products) = 5 g (2 kcal)

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the application "My Healthy Diet".

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The nutritional value

Serving Size (g)

BALANCE OF NUTRIENTS

Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

Product calorie analysis

SHARE OF BJU IN CALORIES

The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

Rich in vitamins and minerals such as: calcium - 12%, phosphorus - 11.3%

What is useful Kefir 1% fat

• Calcium is the main component of our bones, acts as a regulator of the nervous system, is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.

Energy value or calories is the amount of energy released in the human body from food during digestion. The energy value of the product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie, which is used to measure the energy content of food, is also known as the "food calorie", so the prefix kilo is often omitted when referring to calories in (kilo)calories. You can see detailed energy value tables for Russian products.

The nutritional value- the content of carbohydrates, fats and proteins in the product.

Nutritional value of a food product- a set of properties of a food product, in the presence of which the physiological needs of a person in the necessary substances and energy are satisfied.

vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.

Kefir has been eaten since the time when people first knew milk. At first it was used as a delicious nutritious drink, and later it became known for its positive effect on the body. Kefir is obtained by fermenting milk. Depending on the capacity of fat in milk, kefir is produced in two types: fat and fat-free. 1% kefir refers to the fatty type. Its use is recommended as a dietary product. The color of kefir should be white without any shades, the smell should be slightly sour, with a pronounced milky taste without bitterness and an unpleasant aftertaste. By density, kefir should be homogeneous, without lumps. Kefir is made from pasteurized milk using special starter cultures. Kefir is also used in cosmetic procedures.

The benefits of kefir 1%

Kefir, of course, refers to those products that must be in the diet of absolutely any person, regardless of age. Kefir helps to improve the functioning of the digestive system, one-day kefir is an excellent laxative, but 2-3 days of maturity, kefir acquires a fixing effect. Kefir enriches our body with beneficial bacteria, helps to rejuvenate the body and get rid of toxins and toxins. Kefir is famous for its antibacterial and antimicrobial properties. Kefir is an excellent source of calcium, it is used to improve the condition and growth of hair and nails.

Harm and contraindications

Kefir has practically no contraindications. It is not recommended for use in certain diseases of the stomach and intestines. It is important that when buying kefir, you have purchased a product with an expiration date and high quality.

Calories, kcal:

Proteins, g:

Carbohydrates, g:

A wonderful lactic acid product, kefir, appeared in the process of human evolution, as a result of the need to preserve food and the inability to do so. There were no refrigerating chambers and therefore mankind came up with a variety of ways. As an example, this is the invention of such a fermented milk product as kefir. But it turned out that kefir not only preserves milk protein, but is also a tasty and quite healthy product.

Kefir is one of the most common fermented milk drinks, an alcohol-containing product. Kefir is produced by the method of alcoholic (yeast) fermentation, caused by the addition of kefir fungi to the heated water. Kefir 1% has a white color, a liquid homogeneous consistency with bubbles and a traditional kefir taste - moderately sour, slightly spicy.

Calorie content of kefir 1%

The calorie content of kefir 1% is, on average, 37-40 kcal per 100 grams of product, depending on the method of preparation.

As part of real kefir, 1% should have only two ingredients: normalized in terms of fat content and sourdough on kefir fungi.

Kefir 1% contains proteins, which are necessary as a building material for the cells of the whole organism (calorizator). The drink has an ideal ratio and, which makes kefir indispensable for children and adolescents, athletes and the elderly, because it strengthens bone tissue. Kefir 1%, due to the presence of kefir starter, has a beneficial effect on the activity of the gastrointestinal tract, moreover, kefir 1% on the first and second days of production has a mild laxative effect.

Harm of kefir 1%

People with weak intestines need to use kefir with caution, the drink can provoke bloating and discomfort in the stomach. Kefir is not recommended for peptic ulcer and increased acidity of the stomach.

With a minimum fat content, kefir 1% is a supplier of complete protein, which is very important during diets and fasting days. Therefore, many ways of eating, for example, or in their diet use kefir 1%. Also in dietetics, a fasting day or a fasting week on kefir is often used. But before trying such a diet on yourself, consult your doctor if you have any contraindications to it.

Selection and storage of kefir 1%

When purchasing kefir of any fat content, you need to pay attention to the date of manufacture. It is necessary to store the drink in the refrigerator, no longer than the expiration date, which, as a rule, does not exceed 10 days.

Kefir 1% in cooking

Kefir 1% is an excellent independent drink, the basis for spicy sauces with fresh or cold summer soups. Kefir is used to make pastries, pancakes and fritters.

See more about kefir in the video clip “Kefir. Russian product” of the TV program “Live healthy!”.

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Kefir is a fermented milk drink obtained from the fermentation of whole or skimmed cow's milk. 1% kefir is considered optimal for dietary nutrition in order to lose weight and improve the functioning of the gastrointestinal tract. Homemade and purchased kefir are used for medicinal purposes from indigestion, liver and kidney diseases, to relieve the symptoms of gastritis and colitis. It is useful to drink kefir in the morning on an empty stomach and before going to bed, both for weight loss and for improving the digestive process.

In addition, kefir is used as a protein shake by athletes who want to gain muscle mass, as its composition is rich in protein, which is slowly digested, saturates the body with energy and helps to quickly restore the forces 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 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% (fat-free) - 38 kcal;
• 2% - 50 kcal;
• homemade - 55 kcal;
• with sugar - 142 kcal;
• s - 115, 2 kcal;
• s - 95 kcal;
• pancakes on kefir - 194.8 kcal;
• fritters - 193.2 kcal;
• okroshka - 59.5 kcal;
• manna - 203.5 kcal.

In 1 glass with a capacity of 200 ml of 1% fat yogurt 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:

The 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 the form of a table:

In addition, the composition of 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 no additional sweetener is required before use. Kefir also contains poly- and monounsaturated fatty acids, such as 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 useful and healing properties for the female and male body. It is useful to drink a drink both in the morning as an addition to the main course, 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:

1. Improves the work of the gastrointestinal tract. Thanks to the probiotics included in the drink, you can cure indigestion, eliminate constipation (due to the laxative property of kefir) and restore normal digestion after taking antibiotics.
2. The 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 prophylactic against infections such as Helicobacter, Escherichia coli, Salmonella.
4. The risk of developing osteoporosis is reduced, bones are strengthened.
5. Reduces the risk of malignant tumors and the appearance of cancer cells.
6. Reduces symptoms of allergies and asthma.
7. The intestines and liver are cleansed of toxins, toxins, and salts.
8. Accelerates the process of losing weight.
9. Reduces puffiness. Excess fluid is excreted from the body due to the diuretic properties of the drink.
10. Improves the functioning of the cardiovascular system. Blood pressure normalizes and the level of bad cholesterol in the blood decreases, which reduces the likelihood of developing 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 recommended to make a protein shake from kefir with the addition of a banana.

Women use kefir for cosmetic purposes. From it make nourishing masks for the face and hair roots. The drink relieves redness of the skin and relieves the pain from sunburn.

Fat-free kefir is just as healthy as a 1% fat drink, but contains fewer calories and no fat at all.

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The benefits of homemade kefir

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

The benefits of homemade kefir for a person are as follows:

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

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 from toxins, after which it fills it with beneficial flora.

Kefir with the addition of cinnamon helps to lose weight and quickly satisfies the feeling of hunger. Cinnamon reduces appetite and helps speed up metabolism, while kefir cleanses the intestines, so that cinnamon components are better absorbed into the blood.

Kefir with the addition of flax and cereals helps to get full faster, cleanse the intestines and maintain a feeling of satiety for a longer period.

Kefir as a means for weight loss

An important stage of losing weight is cleaning 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 kefir 1% fat 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 swelling. During the fasting day, the daily dose of kefir consumption should not exceed 2 liters. It is recommended to take with a higher fat content, for example, 2.5%, in order to satisfy the feeling of hunger and keep fullness for a longer period.

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In addition to following diets for weight loss, you can include dishes in the diet using a 1% fat drink. Eat buckwheat, oatmeal and fruits seasoned with kefir for breakfast.

For weight loss, 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 products. The drink must be consumed slowly and with a small spoon to saturate and satisfy the feeling of 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.

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Results

Kefir is a low-calorie drink that contains beneficial bacteria that have a beneficial effect on the functioning of the intestines and digestion in general. With the help of kefir, you can lose weight, cleanse the body of toxins and toxins, improve overall well-being and get rid of puffiness.

It is useful to drink the drink in the morning on an empty stomach and before going to bed. It can be consumed both on its own and together with other ingredients, such as buckwheat, flaxseeds, oatmeal, cinnamon, etc. Kefir is useful to drink after sports to saturate the body with energy, satisfy hunger and strengthen muscle tissue.