Cottage cheese must be included in the children's and diet menu. The product contains protein, vitamins, amino acids and minerals. How much calcium is in cottage cheese? Is there any benefit in a low fat product? The nutritionist told us about it.
The composition and benefits of cottage cheese
Milk contains almost all useful substances necessary for a person. Cottage cheese is milk in a concentrated form, so the concentration of nutrients in it is greater.
What is in curd:
- vitamins B2, B6, B12, D, E, P;
- folic and ascorbic acids;
- retinol;
- iron, phosphorus.
Cottage cheese must be consumed to prevent calcium deficiency in the body. The calcium content in cottage cheese is 95-125 mg/100 g, it helps to restore the structure of hair, nails, teeth, and bone tissue. This product is especially needed during puberty, pregnancy, lactation and menopause. It should be present in the diet of young children and the elderly.
Amino acids and vitamins contained in cottage cheese help prevent liver disease, atherosclerosis, and strengthen the nervous system.
What is the difference between fat and fat-free cottage cheese
In pursuit of a slim figure, it is customary to buy dairy products with a reduced fat content. But is there any benefit in low-fat dairy products?
Skimmed dairy products are less balanced in their composition, therefore they do not always benefit the body. In the manufacture of fatty varieties of cottage cheese, heat treatment is not used, which allows you to save not only protein, but also all useful substances.
For fat-free varieties, lactic ferment is used, which is introduced into warmed milk. As a result of heat treatment, the amount of fat-soluble vitamins and lecithin decreases, and the bioavailability of calcium decreases.
Low-fat dairy products are a valuable source of easily digestible protein, but they cannot compensate for calcium deficiency. In fat-free cottage cheese, dishonest manufacturers often add synthetic additives to improve the taste.
The main difference between fat and low-fat cottage cheese is the calorie content.
Calorie content in 100 g of cottage cheese, depending on fat content:
- fatty, fat content 18% - 230 kcal;
- bold, fat content 5-9% - 160 kcal;
- low-fat, fat content does not exceed 2% - 85 kcal.
Which cottage cheese has more calcium? Fat and fat-free products contain almost the same amount of calcium. But when eating a low-fat product, calcium is absorbed worse.
Calcium cannot be fully absorbed by the body without fat. For every 10 mg of calcium, there should be 1 g of fat. The ideal cottage cheese in terms of calcium absorption is 9%, this fact is confirmed by nutritionists.
0 Comments