Of pigs and yogurt, which cross Kefir, Kombucha and Stuper, the fermented are distinguished in studies for beneficial impacts on the intestine and other organs
Although it is one of the old food conservation techniques, fermentation has more and more space in the research laboratories in order to examine its health benefits. One of the recent works, published in April in the magazine Applied and environmental microbiologyIt shows that fermented cabbage, known as Sauerkrack, can contribute to intestinal protection.
Researchers from the University of California in Davis, in the United States, evaluated the impacts of the fermentative process on the nutritional profile of the vegetables and discovered that an increase in the amount of antioxidant and anti-inflammatory action compounds, in particular phenolic and carotenoids.
They have also observed the production of new substances, such as isotocyst, which also help reduce oxidative stress, as well as lactic acid and some amino acids associated with digestive health.
After this phase, through microscopic analysis and other technologies, they compared the role of raw cabbage with the fermented in intestinal cells and discovered that the saraps contributed to maintaining cell integrity.
The work therefore shows that food promotes the function of the intestinal barrier. “Performance can help protect the intestine Of inflammatory damage “, comments the nutritionist Giuliana Modanezi, from Einstein Esporte and the rehabilitation space, from the Israelite hospital Albert Einstein.
This protection also contributes to the absorption of vitamins and minerals, among other nutrients, and contributes to the balance of the microbiota.
Its raw materials are grains containing bacteria such as lactobacilli and bifidobacteria, as well as a yeast of probiotic action. These particles ferment milk, vegetable drinks and even water.
It can also be done at home, strictly following the hygienic rules to avoid contamination. The nonsense cause disgustable taste and aroma.
In addition to promoting the intestine, there is evidence that contributes to immunity. “But it is essential that consumption is gradually carried out to avoid abdominal discomfort,” suggests the nutritionist.
And a warning: children, pregnant womenThe elderly, as well as those who have a sort of immunodeficiency, have to consult a doctor or nutritionist before consuming him.
This slightly gasified millennial drink collects studies that show its benefits in balance of the intestinal microbiota. But to be considered legitimate it must be prepared with grass Camellia sinensiswhich is the same as green tea and black.
Fermentation is the work of a culture of microorganisms called Scoby, from English Symbiotic culture of bacteria and yeast. In some preparations, fruits are added, which increase with vitamins and other antioxidant action substances.
“And just like Kefir, consumption should be made gradually to avoid gases and other discomfort,” says Modenezi. It is also important to know the origin, since the homemade Kombucha, made without a rigid hygienic-sanitary control, can end up being contaminated and trigger the intoxication.
The recommendation is to look for reliable options with an expiry date and follow the production standards to avoid Derion. “And, as some have a slight alcohol content, it is not suitable for women and children in pregnancy”, warns Einstein’s expert.
- Yogurt and fermented milk
There are many options of differentiated yoghus and milk fermented by bacteria, usually those of bifidobacteria and lactobacilli genres. The names of these microorganisms, among others, must also be included in the package to be classified as probiotics.
It is also worth noting the importance of observing the nutritional table and the list of ingredients printed on the label. “Some products contain sugar Added, dyes and sweeteners who can cause puffs and other symptoms in people with greater sensitivity, “says the expert.
Lattiero -Casearies Arciearies help against constipation. It is not to be surprised, the fermented milk was one of the first to receive the functional food seal, because in addition to nourishing it offers further benefits.
- Natural fermentation bread
“These bread cross a longer fermentation process and this can improve digestibility,” explains Giuliana Modanezi. Refers to the changes caused by Leveryeast made of yeast and bacteria, which fragment the gluten.
Another advantage is that they tend to have more vitamins and mineral salts. “But that’s not why you should exaggerate,” he warns. In a balanced context, the bread It can be consumed in adequate quantities based on their profile.
A tip is to combine it with a protein source to encourage glycemic balance. Cheese, eggs, chicken and grated tuna are animal options, while tofu and chickpeas are examples of protein vegetables.
Obtained from the fermentation of wine Or other drinks, including apple cider, vinegar is welcome in everyday life for the salad season and many other dishes. “It could have an antimicrobial action and help in the digestion of heavier foods,” says the nutritionist.
But since it is acidic, there is the risk of triggering the gastric discomfort and damaging the nail polish of the teeth. “The recommendation is to avoid excesses and not consume pure and fasting,” teaches. And be very careful with the FADs, as there is no solid scientific evidence that helps in weight loss.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
