Nutritional value and properties of low-fat cottage cheese

Fat-free cottage cheese is considered dietary. However, it is wrong to think that it contains no fat at all. By "fat free" they mean such a product, the fat content of which is no more than 3%.

Most often on the shelves of the store you can find a fat-free product with 0% fat content or 1-3% fat content. Preference should be given to the second type of cheese, because it contains more useful components. A small amount of fat does not do much harm. For example, cottage cheese with a fat content of 1% contains (albeit in small quantities) vitamins A, D, as well as vitamin B12, which is extremely necessary for the body, but comes only with animal fats.

Fat-free cottage cheese contains some fat, but in large quantities it contains protein. This allows athletes to use it. High protein content helps build muscle mass, but it helps to avoid an increase in the level of fat in the body. Protein from cottage cheese is well absorbed, so the product is suitable for people suffering from gout (the disease is characterized by the inability of the body to absorb protein from meat and fish).

An important point is that protein does not accumulate in the body, therefore for its normal functioning it must be supplied regularly in sufficient quantity. It is necessary for the construction of tissues, muscles, enzymes.

A large amount of phosphorus and calcium helps strengthen the bone system, tooth enamel. And despite the fact that the absence of fat-soluble vitamins in a low-fat product slows down the process of their absorption somewhat, these trace elements make a significant contribution to strengthening the skeleton.

In addition, calcium is involved in the process of blood formation, is responsible for the correctness of the heart rhythm and blood clotting. Calcium is necessary for normal activity of the nervous system, muscular contractions. In addition to the beneficial effects on the skeleton, phosphorus provides a harmonious acid-base balance that ensures the correct and harmonious work of a number of enzymes and hormones.

Animal fats are a source of vitamin B12, which also helps maintain the health of the circulatory system. It promotes the production of red blood cells, breaks down, and then removes homocysteine ​​from the blood (an amino acid that increases the risk of developing heart disease).

In addition, group B vitamins have a beneficial effect on the state of the central nervous system, strengthening the nervous system and increasing the speed of transmission of nerve impulses. In combination with phosphorus, these vitamins help to improve cerebral circulation, help fight overwork, symptoms of chronic fatigue.

As well as vitamins B are necessary for the health of the skin. Their deficiency can lead to impaired metabolic processes in the body, which is outwardly reflected on the skin condition - the tone is lost, the skin becomes flabby, dull, various rashes and inflammations appear.

Due to the lack of fat, low-fat cottage cheese contains almost no cholesterol (per 100 g is about 1.9 g, while 60 g of cholesterol is the share of the same amount of cottage cheese). Excessive cholesterol leads to metabolic disorders, excess weight. "Clogging" blood vessels, cholesterol causes blood circulation disorders, contributes to the formation of blood clots and can cause atherosclerosis, heart attack.

In the process of cooking, the curd rolls up, and its composition is enriched with a special microflora. It has a pronounced antibacterial effect and normalizes the intestinal flora. Under the influence of the bacterial environment of the curd, the putrefactive processes in the intestine are eliminated, and the pathogenic microflora is inhibited. Due to the lactic acid bacteria, the absorption of phosphorus and calcium is also improved, since lactose is converted to lactic acid.

Cottage cheese cannot be called a product that will cure anemia, however it will help maintain normal hemoglobin levels. To do this, it contains iron, as well as amino acids, which contribute to the development of an additional amount of this trace element. In addition, the composition contains ascorbic acid, which improves the absorption of iron and calcium.

As with any product, low-fat cottage cheese can bring not only benefits but also harm. It should be abandoned if you are hypersensitive to the product, are allergic to lactose, dairy and dairy products.

Due to the high content of protein in the composition, skimming cottage cheese for kidney disease should be consulted with your doctor before using it. Due to the large amount of calcium in the product, its use in diseases characterized by impaired calcium metabolism in the body may be prohibited.

When buying cottage cheese should pay attention to its composition. The presence of thickeners, starches and stabilizers - obviously not the additives that can be called beneficial to the body. Pay attention to the expiration date - a natural product is stored no more than 5 days. If this is a significantly longer time frame, then foreign chemistry is clearly present in the composition.

Moderate use is another factor in the utility of curd. Excessive drinking may cause abdominal pain, constipation, and nausea. The daily dosage in the absence of contraindications is 150-200 g of cottage cheese. Pregnant and athletes can increase this amount by another 50 g.

In the composition of natural (and the most useful) cottage cheese there should be only 2 ingredients - milk and lactic acid bacteria acting as a starter. Milk can be goat, sheep, but in most cases cow is used. Since this is a low-fat cottage cheese, fat is removed from the milk through separation.

By the amount of protein, the fat-free product overtakes analogs of medium and high fat content, but it is inferior in fat content. Vitamins A and D are removed from the low-fat cottage cheese fats, as they are fat soluble.

Proteins in cottage cheese contain essential and essential amino acids that are needed for virtually all life processes, including maintaining metabolism, building muscle. Among the most well-known amino acids of the product are lysine, arginine, tryptophan, glycine, glutamic acid. But the amino acids lecithin and kefalin in the process of removing fat from raw materials are destroyed, so the fat-free product, unlike more fatty analogues, does not contain these amino acids.

Fats are represented by saturated fatty acids, and carbohydrates by lactose, galactose, sugars (mono- and disaccharides).

Fat-free cottage cheese is a supplier of phosphorus and calcium. One hundred grams of the latter is 10% of the daily needs of the body (100 g of cottage cheese contains about 85 g of calcium). While 100 g of cottage cheese cover almost 48% of the daily human need for phosphorus. Cottage cheese can occupy up to 5-7% of KBSTA.

The vitamin composition is represented by ascorbic acid, vitamins A, D, B12 (for cottage cheese with a fat content of 1%), vitamins PP, C, B-1, -2, -5, -6, -9, -12, H (biotin). The composition of the cottage cheese contains trace elements such as sulfur, potassium, sodium, magnesium, iron, zinc, manganese, chlorine, calcium, as well as the already mentioned magnesium and phosphorus.

Caloric value of the product is 71 kilocalories (kcal) per 100 grams (g), if the indicators of fat content are 0 percent. BJU is as follows - 16.5 / 0.0 / 1.3.

If the fat content of 1%, the number of calories per 100 g to 79 kcal.The analogue with a fat content of 1.8% has an energy value of 101 kcal, and with a fat content of 2% - 106 kcal.

These values ​​are valid for the product without additives, it is clear that the caloric content of cottage cheese with sour cream, honey or fruit increases significantly.

Nutritionists recommend including low-fat cottage cheese in the diet of losing weight people, as well as athletes. This is due, firstly, to the low calorie content of the product, and secondly, to the large amount of protein, which is the main building material for muscles.

When losing weight, the body is the hardest of all and, last of all, “gives up” fats, first of all, proteins burn. But after all, they are needed for the construction of tissues and muscles. Low-fat cottage cheese should be included in the diet losing weight while reducing the daily amount of calories and fat. Such a diet will promote fat loss, not protein (that is, muscle).

The fat-free cottage cheese also contains methionine, an amino acid that helps protect the liver from obesity. Contrary to popular belief, obesity baking is not only the result of alcohol abuse. More often, such states are found with the obsession with fatty, sweet food, fast food. In short, this amino acid is extremely important in obesity.

Cottage cheese can be an excellent basis for dietary nutrition, however, it is not necessary to exceed the recommended daily dosages. This is fraught with an increase in the load on the liver and kidneys, since the amino acids in the product decompose to ammonia. The latter is a toxic component and is excreted by the indicated organs. It is clear that with a significant increase in ammonia, the excretion organs may not cope with their “duties”.

In pursuit of a beautiful body we must not forget about health. So much hated by many "fat" in fact is an important component for the body. It is with fat that fat-soluble vitamins A, E, D are absorbed. So necessary for the female body, first of all, for the reproductive system.

On the basis of low-fat cottage cheese built a lot of diets. Reviews allow us to conclude that the greatest effect can be achieved by reducing the number of calories consumed to 1300-1400 kcal per day, limiting the consumption of fats and carbohydrates.

In the morning, you can combine cottage cheese with slow carbohydrates (oatmeal, buckwheat, any low-calorie cereal), add cottage cheese and nuts. At night, it is allowed to eat cottage cheese with an apple or to make a cocktail based on cottage cheese and kefir. During the day, give preference to proteins and vegetables.

Comparison of low fat and fat cottage cheese, see the following video.