你的第一个kombucha啜饮可能会让你的鼻子刺痛。一个酸，几乎葡萄内味用丝毫的甜味鲜为甜味，味道大味道。虽然您可能喜欢Kombucha品味的方式，但许多人为其声称的健康福利啜饮。
Kombucha在美国受欢迎，虽然，但它不是世界各地的新饮料。一种路透社报告估计，康全市场将在2023年将超过30亿以上的三倍，因此这种康复趋势肯定会赶上。找出你需要知道的一切 - 从如何在店里挑选最佳品牌的时期饮料如何。
What Is Kombucha?
Kombucha is a bubbly drink made of fermented tea. Kombucha is widely available in grocery stores, but some people choose to make their own and control the brewing. A quick lesson on the process will help you understand what you're drinking when you grab that bottle.
So how is the effervescent drink made? "First, a small amount of previously brewed kombucha is added to sweetened tea,"Willow Jarosh, RD借健康ade kombucha, tells LIVESTRONG.com. "Then, the SCOBY (symbiotic culture of bacteria and yeast) is placed into the mixture and covered with a porous material and it sits at room temperature for seven to 10 days. At that time, it's bottled with organic fruit or veggie juices for flavoring," she says. "Sealing the mixture traps the gas released during fermentation and creates the delicious fizz."
kombucha的健康益处
kombucha通常被称为功能性食品，其被定义为在经常食用时与健康有益的食物。Nutrit学院ion and Dietetics。That encompasses a lot of foods and might seem a little vague. You see, there is no FDA-regulated definition of the term "functional food."
不幸的是，康全周围的大多数炒作是猜想的。根据2019年2月的最近发表的综述，kombucha对kombucha的大部分研究已经在动物身上完成了2002年发表的一个质量研究流行病学史。This is a case of science not keeping up with popularity.
阅读以了解我们的内容做了解kombucha及其健康益处。
It May Help Your Gut
报告从饮酒kombucha报告的主要健康福利是可能的作为益生菌的角色和消化援助。这尚未具体验证kombucha，但发酵食品是饮食中益生菌的常量食品。事实上，康普拉是发酵饮料，许多得出的结论是，它必须将与其他发酵食品相同的益处，例如泡菜，德国泡菜和酸奶。
Harvard Medical Schoolindicates that probiotics help boost that good bacteria in the gut, which helps your immune system and lower inflammation. Some dietitians are skeptical of kombucha's probiotic benefits since strong human studies are lacking. "I am definitely not drinking it for the probiotics as I know that I would need a supplement for a clinical dose,"一种bbey Sharp, RDtells LIVESTRONG.com.
It Contains Vital Nutrients
除了在kombucha中发现的细菌和酵母外，大多数kombucha茶含有各种B族维生素，可能是维生素C. 2018年2月份发布审查CyTA Journal of Food发现维生素B1，B2，B6和B12以及维生素C，随着发酵过程的继续增加。研究人员还注意到存在钠，钾，镁和其他微量矿物质。
Read more:益生菌是丸剂形式还是酸奶？
如何选择正确的康普茶吗
If you're not an experienced kombucha brewer, read up on the kombucha-making process thoroughly to be safe. Better yet, many cities are offering kombucha-making classes to help you in your endeavor.
If you're just grabbing a bottle of kombucha from the store, there are some things to look for:
- Make sure it's in the refrigerated aisle.如果kombucha没有冷藏，它将继续发酵和味道葡萄糖和不耐药。
- 比较瓶子，看看哪些糖最少。Most bottles of kombucha are labeled for two servings, so do your math. Try and stay around 4 to 10 grams of糖per serving. Sugar is essential for fermentation, so you can't escape it. If you find a kombucha with more than 10 grams of sugar per serving, leave it on the shelf.
- Check the ingredient list for additives。Jarosh告诉我们，只有通过纯水果或蔬菜汁或草药和香料添加的口味也是最好的。避免kombuchas添加味道或颜色。
Warning
商店买的kombucha可以饮酒，但如果您想尝试邻居的户口，请警告。这是我们正在谈论的活细菌，如果那批Kombucha被污染，或者斯洛伐比是发霉的，它需要被抛出。
kombucha作为一个低糖苏打水的替代品
The bubbles in kombucha make it an enjoyable beverage if you love soda but don't want all of that extra sugar or artificial sweeteners. One 12-ounce can of Cola packs in 140 calories and nearly 40 grams, or 10 teaspoons' worth, of added sugar. That'll put a dent in anyone's healthy-eating plan.
The sugar content in kombucha can vary. Some kombuchas have added juice, which adds sugar, but most brands pack in around 8 grams (two teaspoons' worth) and 35 calories per 8 ounces. Nicole Chenard, RD and owner of大联盟营养，喜欢Kombucha作为苏打水的替代品。“如果没有卡路里和糖，你就会获得苏打水的乐趣和味道，你会得到绿色和红茶的健康益处。”
良好的酒精替代品
Through the process of fermentation, kombucha may have trace amounts of alcohol. In order for it to be sold as a non-alcoholic drink, it must have less than 0.5 percent alcohol by volume, according to the酒精和烟草税和贸易局。但是，An.FDA调查found samples to be higher, around 0.7 to 1.3 percent alcohol. For reference, a light beer is roughly 4 to 5 percent alcohol by volume.
安吉染料，rd和所有者Carpe Diem营养，喜欢kombucha代替酒精。“自从搬到更强烈的三项训练以来，我几乎完全消除了酒精，而Kombucha是我的乐趣，疯狂的挑选，我期待着每天欢乐时光。”
Who Shouldn't Drink Kombucha?
如果您怀孕，您不应该因为污染的风险和酒精含量而饮用Kombucha。出于同样的原因，儿童也不应该喝kombucha。
最后，任何受损免疫系统的人都应该远离自制kombucha，因为潜在的益生菌益菌不会超过风险。还有其他方法可以改善肠道的健康，例如添加更多纤维到您的饮食。