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10Ryazhenka - 5 proven health benefits and a simple recipe
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project E-mail: [email protected]
Abstract. The article discusses the main properties of fermented baked milk and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of fermented baked milk is considered in various types of medicine and the effectiveness of its use in various diseases. Potentially adverse effects of fermented baked milk were analyzed separately. on the human body under certain medical conditions and diseases.
Keywords: fermented baked milk , benefits, harm, beneficial properties, contraindications
This is a traditional fermented milk product, which is produced from baked milk by lactic acid fermentation. It is milder in taste than kefir and is a beneficial source of friendly bacteria. The products help the intestines maintain bacterial balance, strengthen bones and protect against non-communicable diseases such as hypertension, diabetes, and obesity.
The calorie content of fermented baked milk depends on the fat content - for a 4% drink it is 67 kcal. It also contains many useful micronutrients: calcium, vitamins A, B, C, E. The product is not without minerals such as calcium, potassium, iron, magnesium, phosphorus, sodium. [one]
Top 5 Health Benefits of Ryazhenka
1. Improves mood
Fermented products promote intestinal health, which affects psychological health - it produces about 95% of the "happiness" hormone serotonin. Strains of probiotic bacteria also regulate the production of the stress hormone cortisol, reduce symptoms of anxiety and depression. [2]
2. Supports the microbiome and the functioning of the digestive tract
Beneficial probiotic bacteria compete in the intestines for space and food with harmful ones, thereby getting rid of the latter. They fight pathogens, improve the barrier function of the mucous membrane, reduce the symptoms of inflammatory gastrointestinal diseases. [3]
3. Prevents Type 2 Diabetes
A fermented milk drink is useful for metabolic disorders associated with obesity. It fights insulin resistance, impaired glucose tolerance. [four]
4. Boosts immune defenses
Probiotics boost immunity - increase the production of immune cells, strengthen the intestinal mucosa and block the growth of harmful bacteria in the digestive tract. In addition, they can reduce the duration of SARS in children and adults. [5, 6]
5. Protects the heart
Ryazhenka of any fat content reduces the risk of mortality from cardiovascular diseases. When taken regularly, it gradually lowers the level of cholesterol in the blood, prevents the occurrence and progression of atherosclerosis, and reduces the risk of coronary heart disease. [7, 8]
How much fermented baked milk is good to drink for health and to whom it is contraindicated
Dairy products are prohibited with severe damage to the gastrointestinal tract. In other cases, you can add a glass of fermented drink to your daily diet. The effect of its regular intake appears after a month and is highly dependent on the diet - there should be no food waste in the diet.
How to make fermented baked milk yourself and use it correctly?
Ryazhenka recipe at home:
• heat a liter of baked milk to a temperature of 38-42 ° C;
• pour the starter into milk and stir with a spoon (it is advisable to pre-dip the spoon and dishes with boiling water);
• wrap the dishes with liquid in a blanket or use a yogurt maker, a slow cooker and leave the product for 8-12 hours;
• check the readiness according to the degree of density, if necessary, leave for another 2-3 hours, and after cooking, put in the refrigerator to ripen for 3-4 hours.
Homemade ryazhenka can be stored in the refrigerator for no more than 5 days. It is necessary to drink it without adding sugar, other harmful ingredients, and it is advisable to make an independent snack, and not turn it into a dessert.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Recent scientific studies prove that the best way to become healthier is to clean up your intestines. Ryazhenka, like other fermented milk products, helps to achieve this goal. It is natural and in addition to probiotics contains vitamins, minerals. You can buy it ready-made or make your own with sourdough. This superfood is easy to make, promotes weight loss, and helps improve health at a low cost.
Literature
1. Production of Ryazhenka, a traditional Ukrainian fermented baked milk, by using electro-activated whey as supplementing ingredient and source of lactulose, https://www.sciencedirect.com/science/article/abs/pii/S2212429221006519
2. Lactobacillus delbrueckii alleviates depression-like behavior through inhibiting toll-like receptor 4 (TLR4) signaling in mice, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8033381/
3. Effect of the consumption of a fermented dairy product containing Bifidobacterium lactis DN-173 010 on constipation in childhood: a multicentre randomized controlled trial (NTRTC: 1571), https://pubmed.ncbi.nlm.nih.gov/19296845/
4. Effects of Full-Fat and Fermented Dairy Products on Cardiometabolic Disease: Food Is More Than the Sum of Its Parts, https://pubmed.ncbi.nlm.nih.gov/31518411/
5. Probiotics and the Gut Immune System: Indirect Regulation, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5801397/
6. Effectiveness of probiotics on the duration of illness in healthy children and adults who develop common acute respiratory infectious conditions: a systematic review and meta-analysis, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4054664/
7. Fermented dairy foods intake and risk of cardiovascular diseases: A meta-analysis of cohort studies, https://pubmed.ncbi.nlm.nih.gov/30652490/
8. Total Fermented Dairy Food Intake Is Inversely Associated with Cardiovascular Disease Risk in Women, https://pubmed.ncbi.nlm.nih.gov/31192363/
An extended HTML version of this article is available on the edaplus.info website . Ryazhenka - 5 proven health benefits and a simple recipe
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info E-mail: [email protected]
Received 28.01.2022
Abstract. The article discusses the main properties of fermented baked milk and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of fermented baked milk is considered in various types of medicine and the effectiveness of its use in various diseases. Potentially adverse effects of fermented baked milk were analyzed separately. on the human body under certain medical conditions and diseases.
