How to make kefir (Malayalam)

Kefir is a cultured milk beverage that originally hails from Russia. It is made by fermenting milk using both yeast and bacteria. With a sour, creamy taste similar to yogurt, kefir is touted for its probiotic benefits. KEFIR is a source if complete nutritional punch as it contains many vitamins, minerals, amino acids and enzymes – calcium, phosphorus, magnesium, vitamin B, B2, B3, B6, B12, Folic Acid, vitamin K, vitamin A and vitamin D.
KEFIR NUTRITIONAL CONTENT
Calories: 104
Protein: 6 grams
Calcium: 20%
Phosphorous: 20% of RDA
Riboflavin: 19% of RDA
Vitamin B12: 14% of RDA
Magnesium: 5% of RDA
Carbohydrates: 7 grams
Fats: 6 grams
BEST PROBIOTIC THAN YOGURT
Often Kefir is thought of as yogurt and this misconception is very common.One significant difference is that kefir has a higher fat, probiotics and protein content than yogurt.
Yogurt and Kefir are also made differently. Yogurt ferments under heat while Kefir starts culturing at room temperature. Kefir’s gastrointestinal health benefits can be attributed to the fact that it has several healthy bacteria and also more nutritional benefits than yogurt.
GUT HEALTH AND DIGESTIVE PROBLEMS
Improving digestion and gut health is one of the most popular benefits of Kefir. The modern way of living that most of us has adopted, simply means eating unhealthy food and large portions of itAlmost 34 types of yeasts and probiotic bacteria are found in kefir which prevents bloating, indigestion and keeps your system as clean as a whistle.Immunity and ENERGY
The fact that 75% of a person’s immune system actually a life in their gut, is probably unknown to many. This is exactly where Kefir benefits the most! The good bacteria that lives in your gut fights bad bacteria. But various reasons can cause damage to these good bacteria, creating an imbalance in the body which in turn weakens our immunity.Consuming Kefir resets the imbalance and helps boost your immunity and prevent various illnesses.
DIABETES
This amazing probiotic beverage also helps in cellular absorption of blood sugar. For those who are suffering from diabetes, Kefir is an excellent drink for them as it contains low-moderate glycemic index which helps a patient control their blood sugar. Moreover, probiotics in kefir have a significant effect on blood glucose reduction of glucose, regulation of insulin levels and reducing insulin resistance in diabetics.
LOOSE WEIGHT
Increased consumption of Kefir is seen to reduce body mass, waist circumference and body fat. The high protein content in it makes you feel full for a longer period which makes you eat less and makes you burn more energy.Kefir is also known all over the internet as a ‘flat belly food’ due to it’s ability to enhance digestion and hence prevent bloating- giving the belly a flatter look.Of course just drinking Kefir and expecting to lose pounds without exercising is unrealistic. Combine this delicious probiotic drink with a healthy diet and at least 25 mins of exercise per day to see good results.
INFECTION AND ALLERGY
The cause of allergies is actually not as complex as you may thing. We develop allergies when our immune system becomes hyper sensitive and this is caused by environmental factors, food or medicine.
The itching, hives and inflammation are but the body’s response towards the allergens. Kefir helps prevent allergies with its anti-inflammatory effect. The presence of polysaccharide in Kefir makes it effective in suppressing inflammatory symptoms.Studies done on allergies have reported that consuming Kefir can improve even conditions like asthma by reducing inflammation called by the allergen.
OSTEOPOROSIS
This bone disease causes deterioration of bones simply because of one reason: not getting enough calcium! Consuming the right amount of calcium on a daily basis is crucial to maintain bone health.
SKIN HEALTH AND TREAT ACNE
When your body’s natural balance is disrupted, it sends signals to your skin causing problems like eczema, acne, rashes and psoriasis.Kefir helps restore the body back to homeostasis and hence the good bacteria help enhance skin health. Not only does it enhance the quality of skin but also benefits acne, rashes and burns.
HEART HEALTH
As mentioned earlier, the good bacteria living in the gut is responsible for the proper functioning and maintenance of a healthy body and it’s processes.
However bad food choices, lack of exercise and an overall poor lifestyle can badly affect the gut bacteria. The same bacteria is also responsible for conditions like metabolic syndrome and diabetes.Consumption of Kefir helps restore the good bacteria in the gut.
CANCER
Research has shown that the compounds found in kefir can literally destroy the cancer cells in the stomach.Its role as an anti-carcinogenic food makes it slow down the growth of tumors and their conversion from non-carcinogen to carcinogenic.Also Kefir was shown to reduce breast cancer cells by 56% as compared to yogurt which did the same by 14%.
BY SANTHOSH