The popularity of this cheese has increased over the past few decades, and it is often proposed as part of a healthy diet.
Cottage Cheese not only provides plenty of protein - it also contains many essential nutrients.
For these reasons, Cottage cheese is widely used by athletes and people who are planning to lose weight.
So what is cottage cheese?
Cottage Cheese is soft, white and smooth like ice cream. It is considered to be fresh cheese, so it does not undergo processing or cooking thoroughly to increase flavor.
Therefore, it tastes very light compared to processed cheeses.
Cottage Cheese is made from the curd part of pasteurized cow's milk with a variety of milkfat, such as fat, low fat or whole fat. It also has many different sizes, usually small, medium or large.
In addition, it comes in many forms such as mixing creams, whipped, no lactose, sodium reduction or no sodium.
You can enjoy this versatile cheese separately or use it as an ingredient in recipes.
Crux : Cottage cheese is a soft, white cheese with a mild taste. This is a fresh cheese that has a high level of milk fat and in different sizes.
Nutritious Cottage fresh cheese
The nutritional composition of cheese depends on the milk fat content and the amount of sodium added.
One cup (226 grams) of cottage cheese with low fat (1% milk fat) provided :
- Calories:
- The protein: 28 grams.
- Carb : 6.1 grams.
- Fat: 2.3 grams.
- Phosphorus: 30% of daily reference consumption (RDI).
- Sodium: 30% according to RDI.
- Selenium: 29% according to RDI.
- Vitamin B12: 24% according to RDI.
- Vitamin B2: 22% according to RDI.
- Calcium: 14% according to RDI.
- Folate: 7% according to RDI.
This cheese also has significant amounts of vitamins B1, B3 and B6, as well as vitamins A, iron, magnesium, potassium, zinc and copper.
Consider the amount of protein in a cup of cottage cheese because protein makes up more than 70% of the calories in it.
Crux : Cottage Cheese is an excellent source of protein with relatively few calories. It also contains many nutrients such as B vitamins, calcium, phosphorus and selenium.
How to make cottage cheese
Making fresh cottage cheese is a simple process. You can even do it at home.
The process begins with curd. This is done by adding an acidic substance such as lemon juice or vinegar to warm the milk.
As the acid content in the milk increases, the frozen casein protein will separate from the whey, whey is the remaining water after the yoghurt has coagulated.
Once the milk has coagulated, it is cut into pieces and cooked until evaporated. It is then washed to remove the acid and seep dry to remove moisture.
As a result, curd is quite fragile. Finally, ingredients including ice cream, salt, herbs and spices can be added to flavor the finished product.
Crux : Cottage cheese is made by adding acid to milk, causing milk to freeze. After that, curd is dried and broken to create the final product.
Fresh Cheese Cottage can help you lose weight
This is partly due High protein content and low calorie content.
A study that tracks people who maintain a diet that includes high protein foods like fresh cottage cheese for a year.
Research has shown that this diet reduced women's body weight by an average of 6.2 lbs (2.8 kg) and lbs (1.4 kg) in men .
Moreover, eating a lot of protein, such as casein in cheese, has been shown to increase satiety .
In fact, fresh cottage cheese seems to stimulate a feeling of fullness in a way similar to eggs.
These full feelings can lead to reduced calories and weight loss .
In addition, cottage cheese also provides high levels of calcium.
Studies have linked calcium and other components of milk It is easier to lose weight and maintain weight, especially when combined with exercise .
In addition, dietary calcium is involved in metabolic processes that reduce fat accumulation and accelerate fat burning .
Crux : Cottage Cheese is high in protein and calcium, both of which are linked to weight loss.
Fresh Cottage Cheese and muscle gain
Cottage cheese is a familiar food for athletes and exercise people.
Because of its high protein content, this is a great food to incorporate into your diet if you want to increase muscle mass.
A diet high in protein can help you increase muscle mass when combined with endurance training .
In addition, the specific proteins in cheese are especially effective in helping you build muscle.
Casein accounts for 80% of protein content and is considered a slow absorbing protein. It is as effective as whey protein in building muscle and preventing muscle weakness because it is absorbed more slowly .
Casein also promotes prolonged absorption of leucine amino acids, which are associated with increased muscle formation .
Many bodybuilders like to eat fresh cheese before going to bed. This results in the release of amino acids in the blood and muscles throughout the night, thus reducing muscle degradation.
Crux : Cottage Cheese contains a lot of casein protein. Casein is a protein slowly absorbed by the body to increase muscle and prevent muscle degradation.
Other benefits of fresh cheese Cottage
Cottage Cheese is also related to other health benefits.
It may help prevent insulin resistance
Insulin resistance can lead to the development of type 2 diabetes and heart disease. Calcium in dairy products is thought to reduce insulin resistance .
One study found that eating dairy products may reduce the risk of developing insulin resistance by up to 21% .
Cottage cheese can strengthen bones
In addition to calcium, cheese is a good source of phosphorus and protein. These nutrients are constantly linked to improving bone health .
The amount of selenium is abundant in this cheese
One cup (226 grams) of cottage cheese can provide you with nearly 30% of RDI according to RDI. This mineral has been shown to enhance antioxidant protection in the blood .
Crux : Cottage Cheese may help reduce the risk of developing insulin resistance and heart disease. It can also help improve bone health and provide antioxidant protection.
How to combine Cottage cheese into your diet
The mild flavor and soft texture of soft cheeses make it easy to put them into meals and recipes.
Here are some creative ways to eat fresh cheese:
- Making pancakes or waffles: Mix into cake flour instead of milk.
- Salad: Add fresh cheese to your favorite salads to add protein.
- Fruits: Mix fresh cheeses with fruits such as berries, bananas, sliced peaches, tangerines and pickles.
- Oat cereal: Sprinkle some oat cereal and sprinkle honey on cheese.
- Replace sour cream: cottage cheese replaces sour cream very well.
- Dipping sauce: Mix well into the sauce instead of milk.
- Vitamin: Mix cheese cottage with a little milk and fruit to make fruit smoothies.
- Toasted bread: Cottage cheese can be a protein rich cream to spread on bread.
- Grill: Bake cottage cheese with muffins, cakes, bread or rolls.
- Mayonnaise substitutes: Cheese spread on bread or use it in recipes.
- Omelet: It will make the fried egg more creamy.
- Baking pasta: Use cottage cheese instead of ricotta cheese.
Crux : Cheese Cottage is a versatile food that you can incorporate into many different meals and recipes.
It can cause problems for people who do not tolerate milk
Cottage Cheese is a dairy product, so it can cause some problems for some people.
Lactose intolerance
The lactose content of cheese decreases as cheese is processed.
Because cottage cheese is fresh unprocessed cheese, it is more lactose than processed cheeses such as Parmesan, cheddar or Swiss cheese.
Moreover, cheese may have more lactose if milk is added to curd.
For these reasons, cottage cheese is not a good choice if you are lactose intolerant.
When people with lactose intolerance eat cheese cottage, they may experience digestive problems such as bloating, diarrhea and stomach pain.
Milk allergy
In addition to lactose, cheese contains casein and whey , substance that some people have allergies.
If you have ever been allergic to any dairy product, you may not be able to use cottage cheese.
Crux : Cottage cheese can cause digestive problems if you are lactose intolerant. It may also cause allergic reactions in people allergic to milk or milk proteins.
Message for you
Cottage Cheese is a frozen cheese with a mild taste and a smooth texture.
It has many nutrients, including protein, B vitamins and minerals like calcium, selenium and phosphorus.
If you want to lose weight or build muscle, cheese is one of the most beneficial foods you can use.
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