Cottage cheese is a fermented milk product that is extremely beneficial for the human body. It contains all the essential amino acids and can be absorbed much better than meat. It can be consumed salted, mixed with sour cream, milk, berries, cream, honey, condensed milk and even wine. Cottage cheese is good for baking and filling pies. A curd mass made from cottage cheese with chocolate, candied fruits, fruits or various nuts is a tasty and nutritious dessert, and low-fat cottage cheese with herbs, curdled milk or vegetables - dietary breakfast. However, most people who eat this valuable product only partially know chemical composition cottage cheese, and yet it is very rich in various vitamins and microelements.

Chemical composition of cottage cheese

100 grams of cottage cheese contains:

• Fat - 9 g,
• Protein - 16.7 g,
• Carbohydrates - 2 g,
• Vitamin A - 80 mcg,
• Vitamin PP - 3.1722 mg,
• Vitamin C - 0.5 mg,
• Vitamin B1 - 0.04 mg,
• Vitamin B2 - 0.3 mg,
• Phosphorus – 220 mg,
• Sodium - 41 mg,
• Potassium 112 – mg,
• Calcium – 164 mg,
• Magnesium – 23 mg
• Iron - 0.4 mg
• The calorie content of the product is 155.3 kcal.

Benefits of cottage cheese

Cottage cheese is necessary for the restoration and growth of all tissues of the human body, especially bone tissue. It strengthens nails, hair, teeth, heart muscle, useful for optimal performance nervous system. Cottage cheese also contains tryptophan and the amino acids methionine, which are involved in the process of blood formation, and dietary food this product is included in diseases of the heart, liver, gastrointestinal intestinal tract, gallbladder and so on.

Digestibility of cottage cheese

The main advantage of cottage cheese is its ability to be easily and quickly digested. Scientists have proven that proteins obtained from it enter tissues faster than proteins from meat, milk and fish. Moreover, fatty cottage cheese, the composition of which contains more protein and is absorbed faster than dietary cottage cheese. However, it contains more fat, and those who are overweight are better off eating low-fat cottage cheese. If you use it even at night, it will not add extra pounds. It is worth noting that it is better to prefer homemade cottage cheese to store-bought cottage cheese, which can be made at home, since it is much healthier.

Cottage cheese is one of the most famous and useful fermented milk products. In addition to the taste qualities for which it is famous, cottage cheese has many healing properties for the body.

According to historical evidence, cottage cheese was known in Ancient Rome. In Rus', it was traditionally obtained from yogurt - ordinary sour milk, which was placed in a heated oven in a clay pot, after which the curdled yogurt was poured into a linen bag so that the resulting whey was glassed. After this, the curd was placed under a press so that the whey was completely separated and a fairly dense mass was formed. Cottage cheese is still prepared in this way at home today.

• Fat (18% or more);
• Bold (diet soft, 9%);
• Low-fat (up to 3%).

Cottage cheese is also distinguished by the method of coagulating milk proteins. It happens:

• Acidic, usually made from skim milk. In this case, the protein coagulates under the influence of lactic acid, which is formed during lactic acid fermentation;
• Acid-rennet, prepared with the simultaneous use of lactic acid bacteria starter and rennet enzyme.

Composition of cottage cheese

The nutritional value of cottage cheese is higher than milk, since usually about 200 g of cottage cheese can be prepared from 500 g of milk. In addition, the nutritional value of cottage cheese depends on its fat content. So, it contains:

• Fat – 15 g protein, 18 g fat, 2.8 g carbohydrates;
• Bold – 18 g protein, 9 g fat, 3 g carbohydrates;
• Low-fat - 22 g protein, 0.6 g fat, 3.3 g carbohydrates.

The composition of cottage cheese includes:

• Vitamins – A, D, C and B vitamins;
• Minerals – iron, calcium, phosphorus;
• Lactose (milk sugar);
• Enzymes.

Calorie content of cottage cheese

The calorie content of cottage cheese depends on its fat content. Thus, low-fat cottage cheese 0.6% contains 110-120 kcal, semi-fat 9% - 169 kcal, fat 18% - 236 kcal.

Cottage cheese with a low calorie and fat content is considered the most beneficial for health. Also, depending on the calorie content, cottage cheese is used both for diets and nutrition of athletes, and for preparing various dishes.

Useful properties of cottage cheese

Cottage cheese is an indispensable product for healthy and good nutrition. The beneficial properties of cottage cheese are due to the technology of its preparation, as a result of which two valuable components are isolated from it - milk fat and easily digestible milk protein. Milk protein (casein) has a high nutritional value and can replace animal proteins.

One of the beneficial properties of cottage cheese is the amino acids it contains, which are necessary for the prevention of liver diseases.

Cottage cheese is rich in phosphorus and calcium, without which proper formation of bones and the skeletal system is impossible. These minerals are especially necessary:

• For fractures;
• Children during the period of teeth and bone growth;
• At hypertension and heart disease;
• With rickets;
• For kidney diseases;
• Pregnant women;
• To old people.

Another beneficial property of cottage cheese is due to the lactic acid bacteria it contains, which improve the functioning of the gastrointestinal tract and also normalize intestinal motility.

Benefits of cottage cheese

The benefits of cottage cheese as a source of calcium, amino acids and vitamins for children and the elderly have been proven. In addition, cottage cheese helps to normalize the functioning of the nervous system, increase the level of hemoglobin in the blood and can be used as a preventive measure for metabolic diseases. In baby food, the benefits of cottage cheese are noted when used as part of diets in the treatment of kidney, liver, digestive system, lungs and cardiovascular system.

The benefits of cottage cheese have also been proven:

• To increase the production of growth hormone. Back in the 70s of the last century, it was found that eating protein helps increase the level of growth hormone;
• To reduce excess weight. Many studies confirm that cottage cheese and other milk proteins contribute to efficient combustion fats;
• For increase muscle mass. The amino acids in cottage cheese, which help build muscles and other tissues, are preferable to other protein sources for building muscle mass. In addition, cottage cheese is rich in calcium, which helps increase testosterone levels, and, as a result, rapid growth muscle mass;
• As a prevention of atherosclerosis, since cottage cheese contains calcium and phosphorus salts, as well as methionine and choline.

Cottage cheese storage conditions

Cottage cheese is a perishable product. It must be stored in the refrigerator for no longer than 2-3 days. Also, to prevent it from spoiling, it should not be stored in plastic bags. In the best way Cottage cheese is stored in enamel or glass containers.

It is recommended to freeze homemade cottage cheese for long-term storage. In this case, he does not lose his beneficial features, although the taste quality becomes somewhat lower.

Use of cottage cheese

Cottage cheese as a source of easily digestible protein and calcium is recommended to be eaten daily up to 200 g.

Also, many nutritionists advise including it in various diets for weight loss:

• From 400 to 600 g of low-fat cottage cheese with 60 g of sour cream, divided into four meals. In addition, during the day you can drink up to 100 ml of coffee or tea with milk and up to 2 glasses of rosehip decoction;
• Three times a day, 100 g of low-fat 0.6% cottage cheese and 900 g of kefir, divided into six doses.

Eating cottage cheese before bed is a popular practice among bodybuilders and strength athletes. It is believed that during sleep, muscles recover and grow, and cottage cheese is a catalyst for these processes. Of course, in these cases, preference should be given to low-calorie low-fat cottage cheese.

Cottage cheese has long been used in folk medicine in the treatment of blows, bruises, tumors. It is used for compresses, which are prepared from 2 tbsp. spoons of natural cottage cheese with 1 tbsp. spoon of honey. When treating burns, lukewarm cottage cheese should be applied up to three times a day to the burned area.

In addition, cottage cheese is also used for cosmetic purposes in the preparation of various creams and masks for the face and body.

With varying calorie content, cottage cheese is widely used by chefs around the world. Many different desserts are prepared from it - cheesecakes, souffles, cottage cheese, casseroles, muffins, cakes, cheesecakes and many other dishes.

Harm from cottage cheese

Cottage cheese does not cause any harm if you eat low-fat types with low calorie content. It is also necessary to carefully observe the recommended storage conditions and should not eat cottage cheese that is stored longer than 2-3 days from the date of preparation.

Cottage cheese is considered a healthy product suitable for almost everyone. Cottage cheese can cause harm only in cases of individual intolerance to fermented milk products, as well as if it is eaten in excessive quantities.

Harm from cottage cheese can also occur with regular consumption of a “curd product” to which starch and other third-party ingredients have been added to increase calorie content and shelf life.

Cottage cheese has a very rich history - one of the first recipes for its preparation was found in the records of the ancient Roman scientist Marcus Terence. Cottage cheese was loved by both the rich nobility and ordinary peasants.

Over the past time, this product has not lost its popularity - store shelves are full of all kinds of curds, curd masses and other products prepared on its basis.

Types of cottage cheese

There are several types of cottage cheese. First of all, cottage cheese should be selected based on its fat content.

Fat cottage cheese. Cottage cheese 18% fat is widely used in cooking and is a source of calcium and phosphorus.

Low-fat cottage cheese. The average fat content in this cottage cheese is from 1.8%. Perhaps this is the most sold type of cottage cheese.

Skim cheese. Due to its zero fat content, this cottage cheese can be indispensable for certain diseases or diets.

The method of producing cottage cheese can also be different, but this has practically no effect on the taste.

Acid-rennet curd. The base is lactic acid, rennet and pasteurized milk.

Acid curd. When producing this type of cottage cheese, pasteurized whole or skim milk and lactic acid are mixed.

Separate cottage cheese. Separate cottage cheese is a mixture of low-fat cottage cheese and cream. This type of cottage cheese can be of any fat content (dietary cottage cheese products are often made this way).

The nutritional value

Depending on the level of fat content, the content of calcium, phosphorus and other useful substances The nutritional value of a product may vary significantly.

The nutritional value 100 g fat 18% cottage cheese:

• Calorie content– 236 calories.
• The nutritional value– 15 g protein, 18 g fat, 2.8 g carbohydrates, 1.2 g organic acids, 62 g water, 10.8 g saturated fatty acids, 60 mg cholesterol, 2.8 g mono- and disaccharides.
• Vitamins– PP, A, beta-carotene, B1, B2, B5, B6, B9, B12, C, D, E, choline.
• Macro- and microelements– 150 mg calcium, 23 mg magnesium, 41 mg sodium, 112 mg potassium, 220 mg phosphorus, 152 mg chlorine, 150 mg sulfur, 0.5 mg iron, 0.394 mg zinc, 74 mcg copper, 30 mcg selenium, 7.7 µg molybdenum, 32 µg fluorine.

Nutritional value of 100 g of low-fat 2% cottage cheese:

• Calorie content– 114 calories.
• The nutritional value - 20 g protein, 2 g fat, 3 g carbohydrates, 1.2 g organic acids, 72.6 g water, 1.2 g saturated fatty acids, 7 mg cholesterol, 3 g mono- and disaccharides.
• Vitamins– PP, A, B1, B2, B5, B6, B9, B12, C, H, E, choline.
• Macro- and microelements– 120 mg calcium, 24 mg magnesium, 35 mg sodium, 78 mg potassium, 180 mg phosphorus, 115 mg chlorine, 200 mg sulfur, 0.3 mg iron, 0.364 mg zinc, 60 mcg copper, 30 mcg selenium, 7.7 µg molybdenum, 32 µg fluorine, 2 µg cobalt.

Nutritional value of 100 g of low-fat 0.6% cottage cheese:

• Calorie content– 110 calories.
• The nutritional value - 22 g protein, 0.6 g fat, 3.3 g carbohydrates, 1.2 g organic acids, 71.7 g water, 0.4 g saturated fatty acids, 2 mg cholesterol, 3.3 g mono- and disaccharides.
• Vitamins– PP, B 1, B 2, B 5, B 6, B 9, B 12, C, D, H, E, choline.
• Macro- and microelements– 120 mg calcium, 24 mg magnesium, 44 mg sodium, 117 mg potassium, 189 mg phosphorus, 115 mg chlorine, 220 mg sulfur, 0.3 mg iron, 0.364 mg zinc, 60 mcg copper, 30 mcg selenium, 7.7 µg molybdenum, 32 µg fluorine, 2 µg cobalt.

Benefit

Since childhood, mothers and grandmothers have been telling us about the benefits of cottage cheese, preparing delicious cottage cheese, dumplings and other delicacies.

On a note!

• We can safely say that cottage cheese is unique - the amount of milk protein (casein) in it is greater than in all other products, and in addition, it is easily digestible. It is thanks to casein and low carbohydrate content that cottage cheese is considered an indispensable product during various diets.
• Regular consumption of cottage cheese strengthens and forms bone tissue, improves the functioning of the liver and gastrointestinal tract.
• In addition, cottage cheese protects against atherosclerosis and normalizes the functioning of the nervous system.
• Another unique feature of cottage cheese is its resistance to nitrates and various toxins. During times Chernobyl disaster, the diet of people affected by radiation certainly included cottage cheese.

Who is cottage cheese harmful to?

The daily portion of cottage cheese for an adult is 200 g. Excessive consumption of this product increases the amount of cholesterol in the blood and can lead to atherosclerosis.

In general, cottage cheese has very few contraindications:

• People with kidney disease and atherosclerosis should limit the content of cottage cheese in their diet.
• For gastritis, it is not recommended to eat sour cottage cheese.
• IN Lately Many unscrupulous manufacturers have appeared on the market, adding vegetable fat (coconut, palm, lanolin) to cottage cheese, which is practically not absorbed by the body. In addition, flavoring agents and emulsifiers are often added to the product. Such cottage cheese will not bring any benefit, so be careful when purchasing!

We answer questions from readers

How to choose good cottage cheese, and which is healthier - store-bought or homemade?

Good cottage cheese has a white-cream color, without green or blue, with a soft consistency. Sour or bitter taste, like unpleasant odor, there shouldn't be.

• Choosing cottage cheese in the store, First of all, pay attention to its composition and shelf life. It is best to take the product in a sealed, dry container - avoid soggy paper wrappers.
• The shelf life of natural cottage cheese cannot exceed one week, in all other cases the product contains artificial additives.

If you compare store-bought and homemade cottage cheese, the second one is many times more useful, but is fraught with great danger– bacteria.

After all, when buying cottage cheese on the market, you cannot find out under what conditions and when it was made. If you run into an unscrupulous seller, you can pick up some coli and get quite seriously ill.

Choose your homemade product with care!

You can check whether vegetable fats have been added to the cottage cheese by conducting a simple experiment at home. Just leave some cottage cheese to sit at room temperature, uncovered. If after a day the product is purchased yellow and crusted over - it’s real. But if there are no changes in appearance did not happen - the composition contains vegetable fats and preservatives.

How to properly store cottage cheese?

• It is better to store store-bought cottage cheese not in its original packaging, but in an enamel or plastic container.
• At a temperature of about +8 degrees, cottage cheese can be stored for 3-4 days.
• If you want to extend the life of the product, you need more cold temperature– from 0 to +1 degrees. In such conditions, the cottage cheese will remain fresh for a week.
• By placing the cottage cheese in the freezer, where the temperature is -30 degrees, you can store it for two weeks. But it is better to use such a product only as an ingredient for baking.
• Homemade cottage cheese is best stored in parchment paper or foil. The shelf life of homemade cottage cheese is much shorter than that of store-bought cottage cheese - it is better to consume it within 2 days.
• Helpful advice: fatty cottage cheese spoils faster, but you can extend its shelf life by putting a small piece of sugar in the container.

Can pregnant and breastfeeding women eat cottage cheese?

Despite all the benefits of cottage cheese, there are some nuances in using this dairy product pregnant women and nursing mothers.

1. First of all, you need to be careful about the fat content of the cottage cheese. Doctors recommend buying cottage cheese with a fat content of no more than 8%, or even switching to low-fat cottage cheese.
2. The composition of the product is also very important. Cottage cheese should not contain any other ingredients except . You should also be careful with curd products - chemical curds and various desserts. They often contain thickeners, dyes, palm oil and other fats that are harmful to the fetus and newborns.
3. It is also worth paying attention to the daily intake of cottage cheese. It is enough for pregnant women to consume no more than 200 g 2-3 times a week. Nursing mothers should consume no more than 500 g per day. In addition, it is necessary to monitor the child’s reaction: It happens that babies do not tolerate excess lactose well, and this can lead to an allergic reaction.

Cottage cheese on the children's menu

Cottage cheese is an important component baby food. It has a positive effect on development bone tissue, affects the nervous and cardiovascular system. In addition, cottage cheese brings many useful minerals, hormones and vitamins to the child’s body.

Note to moms!

1. The recommended age to start consuming cottage cheese is 9-12 months. If you are underweight, cottage cheese is introduced into the diet from 9 months, if you are overweight - no earlier than 12 months.
2. The daily amount of cottage cheese in the diet of children under 3 years of age is about 50 g. Cottage cheese should not be given more often than three times a week. In the first month of complementary feeding, while the product is not yet familiar to the child, it is better to reduce portions to 1-2 teaspoons.
3. If the child is on breastfeeding, cottage cheese is prescribed only in the presence of protein deficiency.
4. For better absorption of curd products, it is important to give your child plenty drinking water and vegetables.
5. Children under 3 years old should only consume special children's cottage cheese. This product is ideal for a developing body - the milk is specially processed and balanced.

Important!

• An unsuccessful combination is considered to be the use of cottage cheese with other protein products, as well as carbohydrates.
• It is prohibited to give adult cottage cheese to children without heat treatment. This product can only be given to a child as a component of baked goods.

Cottage cheese in the diet of allergy sufferers and diabetics

Cottage cheese, being rich in minerals and vitamins, is part of the diet of people with many diseases. For example, it is included in the menu for allergy sufferers different types- this product is known low level allergen content.

Cottage cheese is a mandatory ingredient for the following types of allergies:

• Allergy to pollen of cereals and meadow grasses.
• Allergy to weed pollen.

But people suffering from lactose intolerance should exclude cottage cheese from their diet. It is also important to know that human body is individual, and when choosing a diet for allergies, it is better to follow the advice of a doctor.

At diabetes mellitus The main goal of the diet is to limit fats and carbohydrates.

In this case, cottage cheese is one of the main components of the diet - daily norm is 100-200 g. It can be consumed both in its natural form and in the form of puddings or cheesecakes. Cottage cheese normalizes fat metabolism and prevents fat deposits in the liver.

Cottage cheese on our menu

The product can be consumed either in its natural form or used as an ingredient to prepare many delicious and healthy dishes.

And to enrich the taste of natural cottage cheese, you can add berries and fruits to it, mix with a pinch of cinnamon and sugar, or simply add sour cream.

From cottage cheese you can prepare:

• Cottage cheese
• Curd dessert
• Curd casseroles
• Buns and pies with cottage cheese
• Omelettes with cottage cheese and vegetables
• Pancakes stuffed with cottage cheese
• Cottage cheese rolls

Product removed

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Cottage cheese [PRODUCT REMOVED]".

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	155.3 kcal	1684 kcal	9.2%	5.9%	1084 g
Squirrels	16.7 g	76 g	22%	14.2%	455 g
Fats	9 g	56 g	16.1%	10.4%	622 g
Carbohydrates	2 g	219 g	0.9%	0.6%	10950 g
Vitamins
Vitamin A, RE	80 mcg	900 mcg	8.9%	5.7%	1125 g
Retinol	0.08 mg	~
Vitamin B1, thiamine	0.04 mg	1.5 mg	2.7%	1.7%	3750 g
Vitamin B2, riboflavin	0.3 mg	1.8 mg	16.7%	10.8%	600 g
Vitamin C, ascorbic acid	0.5 mg	90 mg	0.6%	0.4%	18000 g
Vitamin RR, NE	3.1722 mg	20 mg	15.9%	10.2%	630 g
Niacin	0.4 mg	~
Macronutrients
Potassium, K	112 mg	2500 mg	4.5%	2.9%	2232 g
Calcium, Ca	164 mg	1000 mg	16.4%	10.6%	610 g
Magnesium, Mg	23 mg	400 mg	5.8%	3.7%	1739
Sodium, Na	41 mg	1300 mg	3.2%	2.1%	3171 g
Phosphorus, Ph	220 mg	800 mg	27.5%	17.7%	364 g
Microelements
Iron, Fe	0.4 mg	18 mg	2.2%	1.4%	4500 g

Energy value Cottage cheese [PRODUCT REMOVED] is 155.3 kcal.

• Tablespoon ("with top" except for liquid products) = 17 g (26.4 kcal)
• A teaspoon ("with the top" except for liquid products) = 5 g (7.8 kcal)

Main source: Product removed. .

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the My Healthy Diet app.

Product calculator

The nutritional value

Serving Size (g)

NUTRIENT BALANCE

Most foods may not contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

Product calorie analysis

SHARE OF BZHU IN CALORIES

Ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how well a product or diet meets the standards healthy eating or the requirements of a certain diet. For example, the US and Russian Departments of Health recommend 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than it is received, the body begins to use up fat reserves, and body weight decreases.

Try filling out your food diary right now without registration.

Find out your additional calorie expenditure for training and get updated recommendations absolutely free.

DATE FOR ACHIEVEMENT OF THE GOAL

USEFUL PROPERTIES OF COOK [PRODUCT REMOVED]

Cottage cheese [PRODUCT REMOVED] rich in vitamins and minerals such as: vitamin B2 - 16.7%, vitamin PP - 15.9%, calcium - 16.4%, phosphorus - 27.5%

What are the benefits of Cottage Cheese [PRODUCT REMOVED]

• Vitamin B2 participates in redox reactions, increases color sensitivity visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a disorder skin, mucous membranes, impaired light and twilight vision.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Calcium is the main component of our bones, acts as a regulator of the nervous system, and is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower limbs, increases the risk of developing osteoporosis.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.

still hide

Complete guide the most healthy products you can look in the application - a set of properties food product, in the presence of which they are satisfied physiological needs man in the necessary substances and energy.

Vitamins, organic matter, necessary in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances Vitamins are destroyed by extreme heat. Many vitamins are unstable and are “lost” during cooking or food processing.