Nutrition of cottage cheese
In one serving - 226 grams of 1% fat cottage cheese:
calories - 163;
protein - 28 g;
fats - 2.3 gr.
And macro- and microelements of the daily rate:
phosphorus - 30%;
sodium - 30%;
vitamin B12 - 24%;
calcium - 14%;
folates - 7%.
It is rich in vitamin B1, B3, B6 and vitamin A. It is a supplier of potassium, zinc, copper, magnesium and iron.
The benefits of the cottage cheese for the night.
Thanks to such a great amount of protein and nutrients, cottage cheese for the night is beneficial.
- Prolongs a sense of fullness
Cottage cheese is irreplaceable in the fight against obesity. It is rich in protein – casein that provides control of appetite. Eating a portion of cottage cheese before going to bed you will not be hungry till morning and it will speed up the metabolic processes.
- Helps to lose weight and build muscle
Cottage cheese affects the level of hormones, as it is rich in protein. It stimulates the production of growth hormone that burns fat and is involved in muscle growth. This is a positive factor for dieters and those who want to beef up.
- Reduces the risk of developing type II diabetes
Calcium reduces insulin resistance and the risk of developing diseases by 21%.
- Strengthens bones
Cottage cheese is a source of calcium, phosphorus and protein. This makes it irreplaceable in the health of the bone system. Doctors recommend include it in the menu of pregnant and breastfeeding women, of the elderly as prevention of osteoporosis and during the rehabilitation period after fractures.
- Improves the cardiovascular system
200 gr. of cottage cheese contain 30% of selenium of the daily norm, which positively affects the circulatory system - increases the antioxidant defense in the blood.
Is it possible to eat while losing weight?
In the cottage cheese there is everything that the body needs for the weight loss:
low calorific value ;
About caloric content and saturation
The lower is the fat content of cottage cheese, the lower is the calorie content. Cottage cheese is compared by saturation with eggs. Both products control hunger and are source of protein.
About the protein
During a diet, the body needs protein to maintain muscle tone and control appetite. Its lack leads to the loss of muscle tissue and the slowing of metabolism. Curd contains casein – protein, rich in amino acids that are important for the body. Its lipotropic properties provide normalization of fat metabolism and a decrease in blood cholesterol.
The amount of protein in cottage cheese depends on the fat content. In 200 grams of cottage cheese:
with high fat content - 28 g;
with low fat content - 25 g;
fat-free - 15 g.
A portion of cottage cheese with low-fat content or two fat-free - provide the body with 25-30 gr. of protein. This is the amount needed to satisfy the hunger for 5 hours.
According to dieticians, calcium stimulates fat burning and prevents its accumulation.
Cottage cheese is best combined with greens, fruits, and vegetables. This will diversify the menu and will enable you to prepare low-calorie and nutritious desserts.
Is cottage cheese beneficial for the night when beefing up?
Cottage cheese is a source of slow digestible protein - casein. Its amino acids are needed for nutrition and muscle building. Cottage cheese for the night stimulates growth and recovery of muscles during sleep and slows catabolism.
Curd contains riboflavin or vitamin B2, which helps to metabolize protein and fats into energy. To avoid a deficit, it must be eaten every day. 200 gr. of cottage cheese contain 0.4 grams of B2. Daily rate:
men - 1.3 mg;
women 1.1 mg.
The harm of cottage cheese at night
Cottage cheese is a protein product. In combination with other protein foods, it can adversely affect your health.
- Impair kidney function
A high-protein diet for a long time can lead to problems with kidney. Supersaturated with protein, they cannot remove from the body toxic substances. The average diet contains 50-175 gr. of protein in a day.
- Causes allergy
Cottage cheese is made from milk. If there is an allergy to dairy products, the consumption of cottage cheese causes an allergic reaction. There may be a rash on the skin, swelling, troubles with breathing, or anaphylaxis.
Leads to gastrointestinal disorders
If there is lactose intolerance, eating cottage cheese can cause diarrhea, flatulence and bloating.
- Leads to the risk of heart attack
A portion of fatty cottage cheese contains 819 mg of sodium. This is half the daily limit of 1500 mg. The consumption of cottage cheese in a diet high in sodium leads to hypertension, the risk of stroke and heart attack.
- Additives that increase caloric value
The composition of fat-free cottage cheese in 100 gr:
caloricity - 71%;
proteins - 18 g;
fats - 0-2 gr;
carbohydrates - 3-4 gr.
Our taste buds require variety. If you add spinach to a portion of fat-free cottage cheese, you will we get a dietary and healthy product.
There are tasty, but high-calorie supplements.
For example, in 100 grams:
15% fat sour cream - 117 kcal;
banana - 89 kcal;
raisins - 229 kcal;
honey - 304 kcal.
For weight loss and health, it is better avoid eating cottage cheese with sour cream and replace it with a serving of fat-free yogurt. To prepare a low-calorie cottage cheese with honey, 1 teaspoon is enough.