Benefits and harms of cheese: how to have fun and keep health

These conclusions scientists make you run to the store for cheese, or, conversely, will spoil your appetite.

What is the benefit of cheese

It makes you stronger

Cheese quarter consists of protein (25 g protein per 100 g of cheese), as they are known, are the building blocks muscle, improve immunity, transmit nerve impulses that are involved in the growth, development and repair cellsProtein Structure and Function. No wonder how much protein you can try to consume people who want to gain muscle massThe effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review.

strengthens bones

Approximately 99% of the calcium in the body is stored in bones and teeth. The remaining 1% - in the blood and tissues. If blood calcium begins to be missed, the body as it borrows it from the bones. How long is the "credit" can not continue: the bones become brittle, increasing the risk of osteoporosisCalcium: What's Best for Your Bones and Health?.

Therefore, it is important to include in the diet of foods rich calcium, Including cheese. 100 grams of cheese can provide daily calcium intake rate: macroelements that there is about 1000 mg. The exact amount depends on the variety. The hard and semi-hard varieties such as parmesan, cheddar and Gouda, calcium more.

In addition, the cheese - this is one of the few foods that contain vitamin DMozzarella Cheese Vitamin D and Bioavailability. Namely, it helps calcium is better absorbed. Normally, vitamin D is synthesized in the human body when exposed to sunlight, so it is important to find additional sources of its cloudy winter days.

energises

The cheese contains, and vitamin B12, which is involved in the formation of red blood cells. These red blood cells carry oxygen to tissues and organs. Therefore, if the vitamin B12 in the body is not enough, and lack of oxygen begins in the cells Vitamin B12 deficiency anemiaAnd this leads to a decline in strength, distraction and breathing problems. It turns out that you need to eat the cheese, to literally breathe freely.

Besides, cheese rather calorie product (an average of 300 to 400 kcal per 100 grams), and hence can permanently saturate and provide energy.

It protects the heart and blood vessels

Yes, cheese contains fat and cholesterol, which increases the workload on the heart. But recently I found outDairy Consumption and Risk of Stroke: A Systematic Review and Updated Dose-Response Meta-Analysis of Prospective Cohort StudiesThat the moderate consumption of cheese (about 25 grams per day), on the contrary, reduces the risk of cardiovascular disease.

improves metabolism

The cheese contains beneficial bacteria that improve microflora bowel. This allows the body to better absorb and break down various nutrients and eliminate toxinsMetabolomics Investigation To Shed Light on Cheese as a Possible Piece in the French Paradox Puzzle.

What harm cheese

increases the pressure

It is no secret that most types of cheese is quite salty. But excessive consumption salt It raises blood pressure, increases the load on the heart and blood vessels, reduces lifeHealth Risks and Disease Related to Salt and Sodium. So, if you choose to eat raw, should decrease the number of other salty foods in their menu.

spoils the figure

We should not forget that cheese contains a lot of fat, including saturated. Therefore, it can not be called a dietary product, and those who want to grow thinThey tend to reject it.

How to eat cheese

The cheese brought no harm and benefit, should eat it in moderation. And it's the main rule. A pair of pieces a day (about 25 g) will provide you with useful substances and bacteria and does not harm the heart and figure.

In durum proteins, salts and fats than in soft such as ricotta and feta. Keep this in mind when you choose the cheese, especially if you have heart problems or blood vessels.

see also

• How to cook a homemade cheese →
• 7 simple and of cool cheese snacks for beer, wine and anything →
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