Doctor of Medical Sciences, associate professor of the "Nutrition" department at the Kazakh Academy of Nutrition, Elena Ushanskaya, shared with Tengri Life which dishes from the national Kazakh cuisine are the healthiest and essential for the diet.
According to the nutritionist, fermented dairy products of the Kazakhs should be highlighted as a separate category of beneficial foods.
"Almost all national fermented dairy products are remarkable for their beneficial properties and have few contraindications," the specialist notes.
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For instance, kumys, the nutritionist says, is an excellent fermented drink that promotes gut health and contains a substantial list of vitamins and minerals essential for humans.
"One liter of kumys contains as much vitamin C as 1.5 kilograms of oranges. It also has a high content of vitamin A and B group vitamins, which positively affect the immune system and the nervous system. Among the minerals, it contains calcium, iron, and copper. The protein in kumys is absorbed almost 90 percent, which is very important, as our population does not meet the daily norm for animal protein. Additionally, kumys contains antibiotic substances that suppress the growth of the tuberculosis bacillus," she said.
The nutritionist emphasizes that kumys, if it has not been a regular part of the diet since childhood, is a drink that the body needs to be prepared for to avoid unpleasant consequences like bloating and diarrhea.
"There is a special scheme for introducing kumys into the diet: you should start with 50 milliliters a day, gradually increasing the dose daily until you reach a glass. This way, the body gets used to kumys," Ushanskaya explains.
Another indispensable drink in the diet is saumal – freshly extracted mare's milk.
"This drink has excellent restorative properties, suitable for weakened patients during rehabilitation after illnesses, colds, and helps improve blood parameters after chemotherapy. Saumal contains fine-dispersed protein that does not burden the kidneys and digestive tract," says the nutritionist.
Shubat, the specialist notes, is also beneficial, but unlike other drinks, it is fattier, so it is not recommended in large quantities for people with weight issues, gallbladder problems, or pancreatitis.
Kurt, according to Elena Ushanskaya, is a treasure trove of calcium and protein.
"Lightly salted kurt can be recommended for pregnant women, as it helps alleviate the symptoms of toxicosis. It positively affects the cardiovascular system, as proven by studies. Its high calcium content is beneficial for bone and dental health," the nutritionist shared.
Meat, Grains, and Traditional Dishes
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The Kazakh national cuisine mainly consists of hearty meat dishes, and how beneficial such food is primarily depends on the type of meat used in its preparation.
"Kazakh cuisine predominantly features horse meat and lamb. Lamb has a high amount of saturated fats, and regular consumption can lead to changes in the lipid profile of the blood, which may result in atherosclerosis, fatty liver disease, obesity, and gout. Therefore, it is not recommended to eat lamb more than once or twice a week," says the nutritionist.
Horse meat, according to the specialist, is considered a more dietary option.
"The fat in horse meat contains polyunsaturated fats that are structurally similar to vegetable oils, and therefore we can recommend horse meat and kazy even to those with heart issues and obesity. Of course, not in large amounts, but it can be consumed," Elena Ushanskaya said.
However, meat combined with dough, such as in beshbarmak, cannot be classified as healthy and beneficial dishes, and it is better not to overindulge in such food.
"Meat combined with dough significantly increases the calorie content of the dish. If such a diet is regular, it will obviously lead to an excess of fats and carbohydrates, which inevitably results in weight gain and related problems. Therefore, such dishes are best consumed no more than once every one to two weeks and combined with fresh vegetables and herbs," explains the nutritionist.
Another source of beneficial components for the body in Kazakh cuisine is grains and products made from them.
"Talkan, tary, and zhent are useful as sources of amino acids and B vitamins. They are especially recommended after winter when there is a vitamin deficiency. They are good for boosting energy and quick recovery. It is no coincidence that nauryz kozhe is prepared for the holiday in spring – it is a very nutritious and restorative dish," concluded the expert.