nutrition, lifestyle, editor’s choice
10 reasons you should eat more cheese
- Protection from liver cancer
- Strengthen bones
- Stroke prevention
- Help in weight loss
- Metabolism improvement
- Diabetes prevention
- Reducing pain during PMS
- Normalization of sleep
- The increase in muscle mass
- The preservation of dental health
“A meal without cheese is like a day without sunshine” — so say about your favorite delicacy by the French. Product from milk or soybeans can turn any meal into a festive, give it a special mood, improve the taste of food. Each of us chooses for Breakfast or dinner a certain kind or several kinds of cheese. All them hundreds and even thousands of different taste characteristics, color, flavor and texture. If you can’t imagine your diet without mozzarella, cheddar, Parmesan, brie, cheese or Suluguni — indulge in the Supplement! All because cheeses are indispensable assistants in the care of human health.
Protection from liver cancer
These different cheeses are the sources of longevity and good health. These products contain spermidine, a substance that protects the liver from fibrosis, hepatocellular carcinoma. Regular use of treats helps prevent the most common type of cancer of the body. This confirms the results of a study published in the journal Nature. And spermidin prolong life by improving cardiovascular system. The greatest benefit in protecting from liver cancer bring Parmesan and blue cheese.
Protein-rich cheese is an excellent supplier of calcium and fat-soluble vitamin D enhance the absorption of substances from food. Why dairy and soy products help to strengthen bones and teeth at any age. To maintain health to a ripe old age, should be more easy on the Parmesan. This cheese has a balanced composition. It is recommended that experts in publishing Clinical Cases in Mineral and Bone Metabolism for the prevention of osteoporosis.
Cheese of kings, as it is called bree, belongs to the category of delicacies. Delicacy, covered with a velvety white mold, “lives” only 84 days. In addition to the unusual taste, delicious dish is valued for its high content of vitamin A, beneficial for eyesight, b vitamins, calcium, phosphorus, magnesium
In 2016 , the American Association of heart problems published the results of a study according to which cheeses to reduce the risk of stroke by 3%. Products based on milk, in General, beneficial for the cardiovascular system. After all, they have a lot of potassium, b vitamins, calcium and protein, omega-3 fatty acids. To maintain heart health is enough to use only 50 grams of cheese. Most useful for “engine” of the human body recognized as “Roquefort”, it has anti-inflammatory properties.
Help in weight loss
Cheese is one of the best snacks when losing weight. The product is full of proteins and healthy fats, making it long and quickly saturates. For those who want to lose weight, the best choice is low-fat, low-calorie cheeses. To satisfy hunger can be put on whole wheat bread a little ricotta, or feta cheese.
Every year around the world produces about 20 million tons of cheese. Most products get in France, Italy, Germany, the Netherlands, USA.
Soft and hard, smoked or processed cheeses contribute to the activation of metabolism. Dairy and soy products full of oily acid, which possesses a number of useful properties. Among them, and improving metabolism. By the way, for good digestion experts recommend eating cheese along with the asparagus. This green is rich in inulin, which is necessary for good metabolism. The substance also promotes the absorption of calcium contained in cheese.
Cheese can reduce the risk of type II diabetes. As reported in the journal Diabetes, it’s all in butyric acid called butyrate. It helps the human body to use the insulin as efficiently as possible. Dairy product reduces the insulin resistance — this study proves scientists from the University of Alberta in Canada.
Eat cheese in moderation without fear of almost everything. Limit servings only necessary if you have problems with your kidneys, diseases of the gastrointestinal tract. Avoid cheeses with mold during pregnancy. During this period, it is better to give preference to pasteurized product kinds.
Reducing pain during PMS
The good news for women suffering from symptoms of premenstrual syndrome. Pain, frequent mood swings, irritability and other unpleasant symptoms will help to win all the same cheese. In a difficult period you can regularly afford the product record your favourite brew. Contained in food calcium would reduce the symptoms of premenstrual syndrome.
Normalization of sleep
To sleep was strong, frequent eating cheese. Conducted in 2005 by British experts to study showed that the product of milk or soy helps fight insomnia. It’s all in the tryptophan — the amino acid, improves sleep, reduces stress levels. In the experiment scientists involved people who ate a small piece of cheese half an hour before bedtime. More than 70% of the volunteers had normal sleep in a week “serotherapy”. And all members have not seen nightmares in the 7 days.
Most of the cheeses consumed in France — by some estimates, about 27 kg per capita per year. In this country, the Goodies often referred to by the name of the region where the cheese was first produced. And yet there is the French cheese etiquette rules, what varieties and when to use it.
The increase in muscle mass
Cheese promotes both weight loss and muscle mass. That is why different varieties are indispensable in the diet of athletes. Increase muscle mass help contained in the product amino acids and protein. This is confirmed by the results of the study, posted in the medical journal Clinical Interventions in Aging. The researchers observed the group of people older than 60 years. When consuming 200 g ricotta daily, participants had increased muscle mass in just 12 weeks.
The preservation of dental health
People who want as little as possible to meet with dentists, is often included in the diet cheeses. Made from milk or soy products help prevent tooth decay due to its high calcium content. And contained in the treat lactose will reduce the manifestation of already existing dental pain. The greatest benefit in the prevention of dental caries brings, according to experts, cheddar.
Elena Podlegaeva, dietitian and nutritionist
Let’s just divide the cheese and cheese product, and we will talk only about the benefits first! There is still tofu, but today we about the benefit of cheese from milk.
The main criteria for the selection of cheese:
- Look at the composition, there should never be a vegetable and/or palm fat, flavor enhancers, flavors and dyes. Ideally, this milk-coagulating enzyme, salt and sourdough.
- It needs to be fresh.
- And supposed to look too attractive, avoid buying cheese with defects, cracks, loose consistency, with the presence of mold (if this is not the kind of cheese only), with the presence of plaque or other microflora.
Here about the benefits of this cheese and we can talk!
The main reasons which you should add to your diet cheese:Cheese is rich in vitamins A, B2, B6 and B12, and calcium and potassium.30-40 g of hard cheese contains 15% of daily allowance of vitamin A, about 10% vitamin B and 20% vitamin B6, 35 to 40 % of vitamin B12.Cheese contains in its composition of probiotics that help to repopulate the intestinal flora with beneficial bacteria, resulting in improved health and immunity!Cheese is source of calcium, drinking it helps in strengthening teeth and bones.Cheese is a great snack between meals. 30-40 g with whole grain bread will help you stay full, if dinner’s not for a couple of hours.Some believe that cheese helps to lose weight because it improves metabolism. I would not have placed such high expectations on a cheese, and go easy on him in large measure because of the foods you eat and lose weight did not. And accelerates metabolism good sport. Accordingly, the cheese must be eaten in moderation and watch the calories 360 kcal on average is still decent.Cheese is a good source of protein, but at the same time and fats. If you eat 200 grams of cheese, then the daily requirement of proteins and fats you have will be closed. So choose a cheese that contains less fat, that is a goat cheese, ricotta or mozzarella.It is believed that bright cheesy aroma has aphrodisiac properties. Maybe that’s why cheese is often eat on a romantic date.And cheese improves the taste of ready-made dishes, if you add a little grated cheese to cooked dishes.If you exercise, you can eat cheese after a workout, because cheese contains amino acids that help rebuild muscles.Potassium, which is contained in the cheese, in combination with b vitamins reduces the risk of heart disease.
But remember that any use is possible if you consume cheese in moderation. It is 30-40 grams per day if you have kidney disease and the gastrointestinal tract. For pregnant and lactating mothers is not recommended cheese! But the rest of the cheese is very useful!
Emilia Viktorovna tsybikova, PhD in medical Sciences, the doctor of the clinic of Tibetan medicine in Moscow the clinical base of the First Moscow state medical University. I. M. Sechenov
The selection and use of cheese depend on the constitutional type of the person. Tibetan medicine shares on this basis all the people on three main and six mixed types. Constitution means the structure of the body, traits, rate of metabolism, especially digestion, predisposition to diseases. The most common mixed types, and their prevalence depends on the geography and ethnic composition of the population. The most typical types of Slime-Wind and Wind-phlegm.
Type human has an innate nature, but may vary slightly in the course of life with age, and also depending on diet and lifestyle. The majority of diseases according to Tibetan medicine, comes from the wrong nutrition, and thus, and choice of cheese. Conversely, the right choice of cheese helps prevent diseases.
People with a predominance of Mucus is obesity, diseases of the joints, swelling, chronic respiratory diseases, immunodeficiency States (common colds, SARS, acute respiratory infections), diseases of the blood vessels. People with a predominance of Winds is asthenic-neurotic syndrome and other neurological disorders, chronic fatigue, depression, heart disease. People with a predominance of Bile is diseases of the gastrointestinal tract, liver, skin diseases, hypertension.
1. People who belong to the constitutional type Mucus (or Slime-Wind, Mucus-Bile), best suited low-fat cheeses sour, spicy or salty taste. For this type of harmful sweet taste and excess fat. Conversely, useful sour, salty, pungent tastes.
It’s people who are inclined to corpulence, with a large body, rounded joints, a bit of skin. They are physically hardy, calm, friendly, calm, but prone to laziness, often phlegmatic, sedentary, too heavy to lift. They are distinguished by common sense, conservatism, rationality, materialism.
For this type of best suited low-fat brine cheese type “Suluguni”, dried, slightly dried, smoked, especially with the addition of cumin, fennel, spices. Fit spicy, seasoned, hard cheeses, but always with low fat and moisture.
Conversely, not like the fat, sweet, and young cheeses, sweet and creamy taste as “mozzarella”, “Adyghe”. Harmful processed, soft cheese products with a high content of fat.
2. People constitutional type Wind (or Wind-Slime, Wind-Bile) is useful sweet, vpityvaya, oily food. The best choice for them — it’s spicy or sweet, aged cheeses with a high fat content.
It’s lean people who are not prone to excess weight, dry skin, movable, sensitive, often nervous, not having physical stamina, endurance, emotional stability. They are prone to sudden mood swings, are prone to nervous disorders, and quickly “light up”, but almost always also quickly “fade away”, easily disheartened.
This type is not suitable for low-fat cheeses, especially dry, solid. Conversely, useful soft, creamy taste, but definitely high in fat. Aged cheeses are useful, but not bitter (without the “bitterness”)! The taste is harmful for the nerves.
3. People constitutional type Bile (or Bile-Wind, Bile, Mucus) have a strong will, average body type, reddish or yellowish skin. They are not prone to being overweight, and in General to the fluctuations of body weight. They are often short tempered, impatient, angry. But they differ sharp mind, good memory, energetic, ambitious and purposeful.
For such people are best suited to the sweet creamy cheeses, especially the young, with a low content of fat (the best options – “mozzarella, “Adygei”). Useful as “Edam”, “Gouda”. And unhealthy fat, solid, seasoned, spicy cheeses.
Contraindicated for them cheeses with blue or white mold (such as Roquefort, Camembert), a pungent odor. Not suitable smoked, spicy, salty (including pickled), dried, dried cheese products.
Elena Cullen, an expert in the psychology of weight loss, consultant for nutritional support and a healthy lifestyle, psychologist
When switching to a healthy diet, many people give up cheese, believing it to be too greasy and unwholesome product, but it is not. Let us examine why you should eat cheese.
Reason 1. High content of vitamins. Cheese contains vitamins of group B. They are involved in the process of hematopoiesis, improve the efficiency of the brain and help to cope with stress. The product is also rich in vitamins A, PP and d
2. the cause of Help in weight loss. When eating cheese hunger is faster, since the product is rich in proteins. The shortage of protein in the body is the metabolic process, the weight can long stand not to change.
Reason 3. The prevention of diabetes. Due to the content of butyric acid in the composition, the product helps to control blood sugar in patients with type 2 diabetes. Studies have shown that eating cheese prevents the development of the disease.
Reason 4. Bone health. The product is a source of calcium, magnesium and zinc. All these elements play an important role in maintaining bone health and formation. Also, do not exclude cheese from the children’s diet.
Reason 5. Improve sleep and metabolism. It is believed that hard cheeses help to improve the quality of night rest. The product contains tryptophan, which affects the production of melatonin — the sleep hormone. With its lack of human sleep is intermittent, develops insomnia.
Reason 6. The suppression of pain during PMS. If during PMS you experience irritation, muscle pain and changes in mood in the diet include cheese. Calcium, included in its composition, will help to cope with unpleasant symptoms.
Reason 7. The source of the hormone of joy. American scientists have shown that cheese helps to get out of depression and improve your mood. It contains trace elements that the composition resemble endorphins, and amino acids that boost your immune system.
Reason 8. The decrease in blood pressure. Low-fat cheese with low sodium help to reduce blood pressure. These include: ricotta, Parmesan, feta, goat cheese.
Reason 9. Improvement of the digestive tract. In the use of the product formed in the intestines of useful bacteria that help to process and remove toxins from the body.
The reason 10. The health of the cells. To restore normal functioning of the cells in our body need protein, which contains a large number of in cheese.
What cheese works best?
Cheddar. Rich in Riboflavin, one of the most important water-soluble vitamins. It helps to remove free radicals and is involved in the formation of muscle mass.
The Parmesan. Absorbed by the body much better than other cheeses. Due to the high content of beneficial bacteria does not create additional load on the intestine and prevents the development of dysbiosis.
Ricotta. The main advantage of this type of cheese is low fat. The product is ideal for people who decided to go on a diet. Also it is recommended to use arthritis and osteoarthritis.
FET. Despite the high fat content, the product improves the digestive tract and reduces the risk of diseases of the gastrointestinal tract. During its regular use grow better hair and nails.
Goat cheese. Accelerates the metabolism and burning fat cells. This product is hypoallergenic and has a positive effect on blood composition.
Despite the obvious benefits of the product, do not abuse them. It is recommended to eat 25 to 70 grams of cheese a day, depending on the salt content in the composition. The longer it is, the less cheese can be consumed in a day.
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