Protein - a component that is important for the functioning of the whole organism. This is a building material not only for muscles, but also for other tissues, it is part of hormones, accelerates metabolic processes in the body, and supports the work of immunity.
In 100 grams of cottage cheese - from 16 to 18 grams of protein, which means that a regular cottage cheese snack (about 150 grams) contains about 25 grams of protein. For example, in a portion of yogurt "Activation thermostat" (170 g) - 8.3 grams of protein.
In the dietary recommendations 2015-2020, which are published each year by the US Department of Agriculture in conjunction with the Department of Health, says about what you need consume 50-60 grams of protein per day. A healthy intake of dairy and / or dairy products is 3 products per day.
Photo: shutterstock. com
Dairy products contain the maximum amount of calcium per serving among food products, and calcium from them is good
is acquired by
. In 100 grams
- a third of the daily norm of vitamin B12, a tenth of the daily norm of phosphorus, vitamin A, calcium and sodium.
In one glass of yogurt - half the daily norm
, B vitamins, magnesium, phosphorus, zinc and selenium. Dairy products are a natural source of lactobacilli, one of the most important groups of probiotics. Lactobacilli play an important role in maintaining healthy microflora in our body. If the yogurt contains bifidobacteria (usually manufacturers indicate this on the package), there is a chance that you
American and Swiss scientists analyzed 16 studies and came to
that the consumption of dairy products with normal fat content (not fat-free) reduces the risk of obesity.
Foods with a normal fat content are slightly more high-calorie, but because of this they saturate for a long time. Add a little granola and berries to the yogurt or cottage cheese - you will get a healthy snack or dessert.
In 2017, Moscow experts of the Federal Research Center for Nutrition, Biotechnology and Food Safety found that the inclusion of yogurt in the diet affects metabolism and mass human body. Over the course of 19 years, scientists examined 12,000 Russian families and found that women who regularly ate yogurt were less likely to have overweight and obesity (men didn’t have this kind of relationship).
According to some studies , the use of dairy products reduces the risk of diabetes by 62%.
Although for this, of course, other parameters are important: physical activity, a healthy diet in general.
Cottage cheese and yogurt - a classic wholesome breakfast. Sour-milk products saturate for the entire first half of the day without extra calories and go well with other products.
If you want to make the diet varied, pay attention to the novelty from Danone.
Recently, the company introduced cereal curd in natural yogurt - with it, breakfast or snack will become even tastier. The range includes classic cottage cheese with yogurt without additives, as well as tastes of peach-mango, strawberry-strawberry and cherry-almond.
Depending on the fat content of the curd contains 87-157 kcal in 100 grams, yogurt - 40-70 kcal. Researchers
the use of yogurt with a healthy body weight and a low percentage of body fat. All thanks to the low calorie fermented milk product.
The World Health Organization calls for to reduce the intake of free sugars to 5% of the daily calorie intake (this is approximately 100 calories from sugars when consumed 2000 calories in a day). Free sugars include white sugar, which is added to many products, honey, and all kinds of syrups. But there are no recommendations for healthy people to completely exclude sugar from food. To maintain a figure and a healthy weight, it is not necessary to completely abandon sugar and sweet foods, it is important to monitor their amount in the diet.