Fermented milk products appeared long before our era in Asian countries. Nomadic cattle breeders once tasted sour milk and realized that it was quite tasty. The benefits of fermented milk products became known a little later, as Avicenna and other doctors of the past repeatedly spoke about. Research by modern scientists confirms that fermented milk products can improve digestion and replenish calcium reserves in the body. The harm of fermented milk products has not been identified, except for special cases of milk protein intolerance.
What applies to fermented milk products?
What products can be classified as fermented milk? If the product is obtained by fermentation of whole milk or its derivatives, then it can be classified as so-called fermented milk. The preparation of fermented milk products is carried out by fermenting milk, cream or whey with the help of yeast or lactic acid bacteria. Sometimes, before fermentation, milk is boiled or pasteurized for disinfection.
The list of fermented milk products includes two types of products. Cottage cheese, fermented baked milk, yogurt, yogurt, sour cream and acidophilus are obtained as a result of lactic acid fermentation. Kumis, kefir and ayran are mixed fermentation drinks. Sometimes fermented milk is enriched with probiotics - for example, bifidobacteria are added to kefir, and bifidobacteria is obtained. There are also regional fermented milk products - ayran, katyk, kaymak, tarak, kurt and suzma. They are prepared according to special recipes. There are general rules for storing fermented milk products - they should only be kept in the refrigerator at a temperature of 2–6 °C. Heat increases their acidity, which does not have a very good effect on taste and texture.
The present is always different
Olga Putintseva, chief technologist of the Losevo natural products dairy plant
The creation of a natural fermented milk product is a jeweled process, because such a product requires special treatment. Just imagine, first the starter is selected. Sourdough is grown independently or purchased from laboratories specializing in this. If sourdough is purchased, a specially trained person is sent to pick it up, who knows almost everything about this product. The choice has been made. It must be transported and stored strictly at a temperature of 18 degrees. No shaking or light. Everything is strictly according to the regulations.
Olga Putintseva, chief technologist at the Losevo natural products dairy plant: “When we were just forming a line of fermented milk products, it took up to 1.5 months to test one starter for one product. And each product has its own.
It took up to 1.5 months to test one starter for one product.
During this time, we arranged a real casting for the starters. Risk calculations, observations, endless measurements of indicators. And here he is - the winner of the milk battle! Now we have been working with the same sourdough supplier for several years"
Varenets to strengthen the immune system
This fermented milk product is similar in preparation technology to fermented baked milk, but is still slightly different from it. Varenets is simmered in a stove or oven at a higher temperature, and fermented not only with sour cream, but also with cream. In Ural and Siberian cuisine, Varents was baked milk seasoned exclusively with cream.
Varenets and fermented baked milk are equally useful - they boost immunity and improve food digestion. In addition, Varenets strengthens heart and muscle tissue, alleviates chronic pancreatitis and prevents the development of osteoporosis.
Homemade Varenets can be stored for five days in the refrigerator, but store-bought Varenets does not spoil much longer. Typically, shelf life is indicated on the packaging.
Try making Varenets parfait - this is a wonderful dessert for those who watch their diet. Beat 100 g banana with 1 tbsp in a blender. l. honey and a glass of Varents. When the volume increases, pour the mixture into molds and place in the freezer for 3 hours. Garnish the parfait with fresh raspberries, add some granola and serve as a healthy dessert.
How about a high quality probiotic supplement
If you don't like the taste of fermented foods, taking a probiotic supplement may be your best option. But don't give up on fermented foods too easily: start with small amounts, such as half a teaspoon, and use them as food flavors, such as salad dressing.
I generally don't recommend taking a lot of supplements, but high-quality probiotics are an exception unless you really want to consume fermented foods. Your probiotic supplement must meet the following quality and effectiveness criteria:
- The strains of bacteria in the product must withstand the acid and bile of your stomach so that they reach your intestines in sufficient quantities alive.
- Bacterial strains must have beneficial properties.
- Probiotic activity must be guaranteed throughout the production process, shelf life and shelf life of the product.
In my years of clinical practice, I have found that no single probiotic supplement works for everyone. But many people seem to respond positively to Lactobacillus sporogenes more than any other probiotic, so this is a great place to start.
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Ryazhenka: creamy tenderness
Ryazhenka is prepared from baked milk, which is fermented with cultures of Bulgarian bacillus or thermophilic lactic acid streptococci. The fermentation process lasts from 3 to 6 hours, after which the product acquires a creamy beige hue and a pleasant taste. Ryazhenka is similar to baked milk, but is absorbed much better. This product was invented by Ukrainians by mixing milk with cream, which was then simmered in an oven and fermented with sour cream. This is where the name ryazhenka came from - from the word “yarn”, that is, to fry. It is recommended to drink it for digestive problems, liver and kidney diseases.
Ryazhenka can be used for kneading dough for bread, pies, pancakes, pancakes and biscuits. It makes delicious fruit desserts, creams and cocktails; it is also used for dressing salads and soups. Thick and fatty homemade fermented baked milk is eaten with a spoon like ice cream. Ryazhenka can stand in the refrigerator for a couple of days, but as soon as whey appears on its surface, it is better not to use the product for food.
And what kind of cheese does ryazhenka make? Mix 0.5 liters of fermented baked milk, kefir and sour cream of maximum fat content and freeze this mixture for 12 hours. Place the milky ice block in a thick cloth and hang it for 8 hours. When the whey is drained, you will have about 600g of delicious cream cheese.
The importance of proteins for the body
They are complex organic compounds in which amino acids are the main building blocks. The latter are found in up to 80 species, but only 22 are the most common. Amino acids are divided into two main groups:
- Replaceable - those that can be synthesized in the body from other substances.
- Irreplaceable. They are not produced themselves and can only be replenished with food.
Depending on the composition, the following types of proteins are distinguished:
- Full-fledged. They contain all 10 essential amino acids. These mainly include food of animal origin.
- If a substance does not contain at least one essential or conditionally essential amino acid, it is called inferior. Most often this is plant food.
When people talk about proteins, they mean products of animal origin, since they are the ones that are most effectively absorbed during digestion. Plant substances are absorbed by 60-80%, and animal substances by 90%.
Acidophilus and narine - natural probiotics
Acidophilus is obtained by fermenting pasteurized milk with acidophilus, which inhibits pathogenic microflora. The fermentation process lasts up to 12 hours. This product is a little similar to yogurt and kefir, but has a thicker consistency, a special taste and aroma, by which it is recognized. The benefit of acidophilus is that it restores the secretion of gastric juice, improves metabolism and reduces appetite, and the harm from its use can be felt by people with high stomach acidity, so you should not abuse acidophilus and drink liters of it.
The starter for acidophilus is narine, a fermented milk product with probiotic properties. It is also called acidophilus milk.
What else is acidophilus useful for? It is rich in vitamins, minerals, organic compounds and proteins. This drink is recommended for people of all ages, starting from infancy, to prevent intestinal microflora disorders. Ready acidophilus is stored in the refrigerator for no more than three days, and it is recommended to use it with bread, dried fruits, muesli and cereals, or, in extreme cases, drink it separately between meals.
Acidophilus makes a delicious summer okroshka - with radishes, cucumbers, potatoes, Adyghe cheese, herbs, lemon and spices. Don’t forget to dilute acidophilus with mineral water - it will be much tastier!
Summarize
- Like many healthy foods, fermented foods are not for everyone. People with weakened immune systems or taking certain medications should avoid consuming fermented foods.
- Even good bacteria can interfere with some medications, so it's best to talk to your doctor about your specific health concerns before making any significant dietary changes.
- However, for most people, fermented foods are a safe and healthy addition to a balanced diet. They can be an ideal remedy for solving intestinal problems and improving intestinal microflora.
Matsoni for health and longevity
Matsoni is considered one of the healthiest fermented milk products in Caucasian cuisine. It is prepared from cow, sheep, goat, buffalo milk or a mixture of them. Milk is fermented with Bulgarian bacillus or lactic acid streptococci; at home you can use sour cream or yogurt. Translated from Armenian, matsun means “sour milk.”
The benefits of such a fermented milk product as matsoni are not in doubt, because this is the main food of Caucasian centenarians, and there is no harm to talk about, however, if you have a stomach ulcer, pancreatitis, hepatitis and kidney stones, you should not drink too much matsoni.
Caucasian fermented milk drink removes toxins from the body, improves the condition of skin, hair and nails, reduces cholesterol levels in the blood and strengthens blood vessels.
What is matsoni eaten with in Armenian and Georgian cuisine? It is used to season salads and main courses, sauces and dough for khachapuri are prepared on its basis, and in combination with garlic and herbs it is used as a paste for sandwiches. Dovga is prepared on the basis of matsoni - fermented milk soup with grains and eggs. If matsoni is mixed with cold spring water, you get the fermented milk product tan, which perfectly quenches thirst.
An excellent marinade for fish is prepared using matsoni. To do this, mix 0.5 liters of fermented milk drink, a finely chopped bunch of dill and parsley, add 1 tsp. ground cumin and a pinch of cardamom, salt and pepper to taste with white pepper.
Dr. Natasha Campbell-McBride's GAPS Protocol
Your gut is home to both good and bad bacteria, outnumbering the number of cells in your body by at least 10 times.
The goal is to optimize the bacterial population in the gut: aiming for the ideal ratio of good to bad bacteria. This can help them live in a beneficial symbiotic relationship to nourish you and fight disease. This is where the GAPS nutrition program comes in and has also brought huge benefits to my gut and overall health.
Dr Natasha Campbell-McBride, a Russian-trained neurologist with a full-time medical practice in the UK, treats children and adults with autism, learning disabilities, neurological disorders, mental health disorders, immune disorders and digestive disorders through her GAPS programme. problems using GAPS.
I am completely amazed by the GAPS principles that introduce fermented foods and the “healing and sealing” process developed by Dr. McBride. GAPS stands for Gut and Psychological Syndrome, which talks about the functioning of your brain. According to Dr. McBride, any brain dysfunction is usually related to something going on in the digestive system and treats the following conditions:
- Multiple sclerosis
- Type 1 diabetes
- Rheumatoid arthritis
- Osteoarthritis
- Lupus
- Crohn's disease
- Ulcerative colitis
- Chronic skin diseases
- Kidney problems
- Urinary tract diseases
- Allergic and atopic conditions
- Degenerative skin conditions
- Chronic fatigue syndrome
- Fibromyalgia
- Myalgic encephalomyelitis (ME)
- Inflammatory bowel diseases
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It would be wise to implement a GAPS program if you suffer from any of these diseases or virtually any other disease. Dr McBride explains:
“Once you heal and close the gut lining, and once you get your digestive system healthy and functioning normally again, you will be surprised how many different symptoms in your body originate from your digestive system. health and disease usually begin in your digestive system. That's where they come from."
The GAPS nutrition protocol is designed to restore the integrity of the intestinal mucosa. Its dietary component consists of easily digestible foods with high nutritional density, including fermented foods.
Katyk: softness and sharpness in one taste
Katyk is a Turkic fermented milk drink that is prepared in Bulgaria and Central Asia. This word has a strange translation from Old Uyghur - “food vinegar”, although katyk has a mild, creamy taste. Cow's or goat's milk is boiled and evaporated by about a third, then fermented with special bacterial cultures for 9 hours. Sometimes this drink is tinted with cherry or beet juice. Within two to three days after preparation, katyk has a mild taste and can be eaten along with fruits and berries. Then it becomes more spicy and sour and is better used for making soups and salads. Particularly delicious are chalop, a Turkish soup with herbs, and kurt, a Turkish cheese. If katyk is diluted with water, milk or kumis, adding salt and spices, you get ayran.
Like other dairy and fermented milk products, katyk is very good for health. It improves the digestion of food, helps to absorb calcium more actively and strengthens bones, especially if you consume katyk in the form of katyk khurda - rice soup with sour milk. It is cooked very simply. Place 500 g of lamb, chopped vegetables (1 potato, 2 tomatoes, 2 carrots, 2 onions, 1 turnip), 300 g of washed rice, 1 tsp. cumin, 0.5 tsp. red pepper and a pinch of salt. Pour water over the food and cook for 40 minutes. When the soup has cooled, pour 750 ml of katyk into it and chop any fresh herbs into it, such as cilantro or green onions.
The quality of fermented milk products depends on the raw materials, so try to buy products of natural origin without the addition of artificial ingredients and preservatives. Drink fermented baked milk, Varenets, kefir, yogurt or acidophilus every day so that your stomach works like a clock!
