What is cottage cheese for the absorption of calcium. What cottage cheese is optimal? All athletes use it

Since your mother made you eat cottage cheese as a child, little has changed: the product is still just as healthy and tasty. This is because it does not lose its properties, no matter how you prepare it.

Only the facts

Not everyone knows, but curd proteins are digested better than meat and fish proteins. In addition, cottage cheese contains a lot of useful substances. Such as, for example, phosphorus, iron and magnesium. It also contains amino acids - methionine and lysine, which lower cholesterol levels. Cottage cheese normalizes the process of hematopoiesis, the functioning of the nervous system and metabolism. And dishes from it are especially good for dinner, as they contribute to sound healthy sleep.

Starring

But the most important advantage of cottage cheese is, of course, calcium. Recent studies have shown that this element is extremely important not only for teeth, bones and ligaments, but also for cancer prevention, as it strengthens intercellular bonds. Scientists have also noticed that people who have enough calcium in their bodies stay younger and fit longer. And if they get sick, they recover faster. In general, everyone needs cottage cheese. And especially for those who lead an active lifestyle or train to the last - after all, calcium is actively excreted with sweat. And this lack must be constantly replenished.

The skeletal and muscular tissues of the human body consist of cells that are renewed, function and recover after damage throughout life, maintaining strength, performance and strength. They require certain chemicals and nutrients to stay alive.

Who better not save on this product?

The strength of the bone and muscle systems is laid during their active growth, that is, during the first 25 years of life. It is undeniable that during this time period the body must consume adequate doses. Also, a high amount of this substance should be contained in the human diet after 50 years, when, for natural reasons, bone mineral density decreases, there is a risk of fractures and the development of osteoporosis. During pregnancy and lactation, the female body needs to increase the amount of calcium consumed for the normal development of the fetus and to maintain its health.

Without calcium, the process of blood clotting is not complete. Nerve conduction and muscle contractions occur as a result of chemical transformations of Ca-containing substances.

What cottage cheese is optimal?

To start the mechanism of full assimilation in the body, the mandatory presence of fat, protein and vitamin D in the product. The most appropriate and most balanced in this regard is cottage cheese with 9% fat, since 100 g of it contains the necessary 9.5 g of fat for further chemical transformations of Ca.

With what?

Carrots, pumpkin, cabbage, baked apples and pears, dried apricots and prunes will add piquancy and new taste sensations, and the body perceives tasty with increased enthusiasm. A dairy product with acacia honey and other bee products is extremely useful. Having enriched the dish with berries and nuts, there will be no doubt about adequate calcium metabolism. An excellent option would be fish baked with cottage cheese, seasoned with thyme, sage and black pepper. Do not forget about traditional syrniki with sour cream, Ca is not destroyed by heat.

During childhood and adolescence, the body consumes large amounts of Ca to support muscle and skeletal growth. With age, as a result of hormonal changes and other reasons, the absorption of calcium decreases sharply. The daily intake for adults is 1000 mg.

It is important to indicate the products that reduce the likelihood of its assimilation. Included in the undesirable list coffee, alcohol, spinach, sorrel, cereals. This is due to the presence in them of substances that form insoluble Ca salts and prevent its absorption.

What about fat-free cottage cheese?

The modern food industry is replete with fat-free products, which the average layman knows rather superficially. The most popular low-fat product is cottage cheese. It is preferred by adherents of protein diets or those who follow the extra calories in the diet. How big is its advantage in terms of calcium availability compared to regular?

There are numerous arguments for and against its use. However, it can be noted with certainty that Ca is contained in it in the same quantities and is absorbed by the body in the same way.

Nutritionists consider a fat-free product to be unbalanced and recommend bringing the fat content of a 100 gram serving eaten up to 9%. It is worth adding a spoonful of sour cream to the dish, as well as flax or sesame seeds (find out to extract the daily allowance of easily digestible Ca). The substances contained in these products will not only help absorption, but also enrich the body with essential amino acids, vitamins, macro- and microelements.

All of the above is true for a healthy body of the stomach and intestines. How calcium is absorbed from cottage cheese also depends on many reasons not directly related to digestion: general mental and physiological state, age, the presence or absence of bad habits.

Among the variety of fermented milk products, one of the most delicious and most useful is cottage cheese. They eat it salted or with sugar, with honey and cream, with sour cream and milk, with condensed milk and even wine. Cottage cheese is an excellent filling for pies and pancakes, it is served with candied fruits and chocolate, fruits and nuts, and low-fat cottage cheese with greens, vegetables or yogurt is an ideal breakfast. Why is this product so useful and what is the digestibility of cottage cheese? We will answer all questions in this article.

Composition of cottage cheese

First of all, cottage cheese is a champion in the content of easily digestible protein, which contains 17 grams per 100 g of the product. There are also a lot of fats in this fermented milk product - more than 9 grams, which means that those who follow their figure should pay attention to fat-free cottage cheese. In addition, curd is a rich source of vitamins (A, PP, C, B1 and B2) and minerals (sodium, phosphorus, magnesium, calcium, potassium and iron).

The benefits of cottage cheese

Due to the high protein content and the high degree of digestibility of the product, the curd mass, when ingested, is easily broken down into important amino acids - tryptophan, methionine and choline, which are involved in all life processes and are the building blocks of which muscle mass is built and bones are strengthened. Moreover, cottage cheese strengthens all tissues of the body - nails, hair, teeth, heart muscle. In addition, this product is responsible for the normal functioning of the nervous system.

It is thanks to the nutritional value and easy digestibility that doctors recommend using cottage cheese for both children and elderly people. It is especially useful for people with diseases of the heart, liver, gallbladder and gastrointestinal tract. In addition, there is no more suitable product for losing weight and at the same time gaining mass. And this is not a contradiction. Regular consumption of fatty cottage cheese, the energy value of which is 155.3 kcal, helps to quickly restore the mass lost after a long illness or operation. On the contrary, for systematic weight loss, it is necessary to include low-fat cottage cheese in the diet, 100 g of which contains no more than 90 kcal.

In terms of losing weight and cleansing your body, nutritionists strongly recommend that you periodically arrange fasting days, eating only cottage cheese and sour cream. To do this, you need to eat 150 g of low-fat cottage cheese and 50 g of low-fat sour cream at a time, eating like this 4 times a day. You should not eat more than 150 g of cottage cheese, because the body cannot absorb more than 35 g of protein at a time, and this is exactly how much of this substance is contained in the above portion.

Cottage cheese is also useful for small children. Pediatricians advise introducing this wonderful product into the baby's diet from 5-6 months. It is simply not possible to find a more suitable source of calcium during the growth period of a baby, and therefore experts recommend that expectant mothers begin to regularly consume curd mass, even during the period of bearing a child.

Digestibility of cottage cheese

Most of the useful properties of this fermented milk product lie not only in its composition, but also in the ability to be easily and quickly absorbed. Scientists have long proved that the proteins that enter the body with cottage cheese are absorbed much better and faster than the proteins of milk, fish or meat. Moreover, fatty cottage cheese is digested much faster than dietary cottage cheese, in about 80-100 minutes. Fat-free cottage cheese is digested a little longer, up to 120 minutes, but you can eat it even before going to bed without fear of gaining extra pounds.

Having decided to enjoy this useful product, you should heed the advice of nutritionists who recommend giving preference to homemade cottage cheese. Unlike store-bought, it does not contain harmful emulsifiers and preservatives. It is better to cook cottage cheese on your own, from natural products, not forgetting to add fresh fruits and berries to it. Health to you and bon appetit!

Cottage cheese is a unique product containing more protein than all other dairy products. Without it, it is impossible to imagine a complete and healthy. Consider the composition and useful properties, as well as when it is better to eat cottage cheese and what delicious dishes can be prepared from it.

Compound

Useful properties of the product are explained by the rich composition. The main ingredient is casein. It is a milk protein that is digested within a few hours. Namely, up to five hours, he is able to energize the body along with carbohydrates and fats.

The percentage of this protein in the product starts from 50 and above. The percentage depends on the method of its preparation. If cottage cheese is fatty, it contains up to 60% casein.

The rest of the protein in it is rapidly decaying. Therefore, for those who are wondering when it is better to eat cottage cheese, the period after intense physical exertion should be added to the possible time of use.

It includes calcium, which is very necessary for both muscles and bones. In addition, cottage cheese contains a huge amount of phosphorus, potassium, iron, sodium, magnesium and zinc. The product is also rich in vitamins A, B, C, PP.

The percentage of balanced protein varies from fourteen to eighteen. The curd structure is neither cellular nor tissue. Flakes are digested almost completely, and their assimilation is not difficult. Cottage cheese contains such an essential amino acid as methionine. It helps lower cholesterol and prevents fatty liver.

Cottage cheese for a healthy diet

Due to its easy absorption, it is recommended for people of all ages. Both children and the elderly will get everything they need from cottage cheese. It will have an extremely beneficial and restorative effect on people who have recently had illnesses.

Even during the course of some diseases, it is recommended to eat it. For example, cottage cheese is indicated for chronic diseases of the organs or the digestive system.

Nevertheless, nutritionists warn that the product is highly concentrated, so it is advisable to eat it 2-3 times a week, no more. In addition, there is an interesting opinion about the best time to eat cottage cheese. But we'll talk about this a little later.

Curd for a bodybuilder

Any athlete who wants to achieve maximum results must have cottage cheese in his diet. After all, it has so many proteins and other useful substances! Importantly, there are also complex carbohydrates that are digested slowly. Thanks to this, energy is maintained, and you do not want to eat for a long time.

The question of when it is better to eat cottage cheese is the most relevant for bodybuilders. It is known that it is very useful for them an hour and a half before training, as well as within half an hour after it.

The optimal result is explained as follows. Before training, the body is provided with carbohydrate energy for a long time. At the same time, the muscles are fed with protein. After training, the spent energy reserves are replenished, and the necessary protein is supplied to the damaged muscles for their speedy recovery and growth.

All bodybuilders know that cottage cheese is the best food for those who need to gain mass.

What time of day is best to eat cottage cheese?

We have dealt with the athletes. Now it’s clear when it’s better for them to eat cottage cheese and why they need it. But not all people are athletes. Therefore, for the rest, the question of when it is better to eat cottage cheese remains not an idle one.

Some experts believe that the evening is optimal for digesting this product. Of course, we are not talking about eating. Everything needs a measure. At the same time, the body is not able to absorb more than thirty grams of protein in one meal. 100 grams of cottage cheese contains from 16 to 20 grams of protein. And this means that before going to bed you can eat no more than 180 grams of cottage cheese.

If you can not use the product without any additives, add yogurt. But in this case, the serving of cottage cheese should be reduced, since yogurt also contains its own proteins, carbohydrates and fats.

Those who need to gain weight can safely add yogurt. But of course, you can’t overdo it, since the main thing is still cottage cheese. When they are going to eat it for weight loss, it is still advisable to get used to its use without any additives.

How to choose a good cottage cheese

Nowadays, when there are so many products in the store that the eyes widen, it can sometimes be difficult to make the right choice and purchase exactly what you need. At the same time, it is written everywhere that the product is 100% natural. However, this is often not entirely true.

Armed with a few tips to quickly determine how natural and healthy cottage cheese really is.

From half a liter of milk, 200 grams of cottage cheese is obtained. Therefore, its value is higher, and it should cost significantly more than milk.

In the manufacture of this food product, as well as others, manufacturers must comply with quality standards and indicate them on the packaging. Be sure to find them and check for compliance. If you find something like TU and other things instead of "GOST" with a number, it's better not to buy such a product.

Everyone knows that at home you can cook cottage cheese of much better quality than in the store. Therefore, many prefer to purchase it on the market. However, there is no compliance with the standards and it is not known what the hostesses added or did not add there. If the place where you buy cottage cheese is verified, of course, you should buy it there. But it should be borne in mind that the fat content of homemade cottage cheese is always high.

Be sure to pay attention to the date of manufacture. Natural cottage cheese can be stored for no more than three days. Sometimes the term is increased to five. Look carefully at the numbers so that they do not exceed the established expiration date, and also are not interrupted. Currently, there is also a special so-called membrane storage technology, when the product is able to retain its beneficial properties for a whole month.

Little storage secret

Having bought cottage cheese, at home it should immediately be transferred to an enamel bowl and add a piece of sugar there, tightly closing the lid. Then it will retain its properties longer.

Conclusion

With a few simple tips when buying and storing cottage cheese, as well as adhering to the optimal time for taking it, you will ensure that you get the best benefit from the product. Now you know exactly when it is better to eat cottage cheese - in the morning or in the evening.

If you are in doubt about its quality before use, here is a final tip: add a drop of iodine. If the product is natural, iodine will retain its color on it. If starch is added, it will acquire a bluish tint.