How to choose healthy cheese: gourmet tips

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Cheese is a deli­cious dairy prod­uct that is used as an inde­pen­dent dish or is part of oth­er dish­es. How to choose the per­fect treat so that it is 100% nat­ur­al, high qual­i­ty and healthy?

Secret recipe: how cheeses are made

There are more than two thou­sand vari­eties of cheese in the world, and this list con­tin­ues to grow. At the same time, man­u­fac­tur­ers cre­ate each type of cheese accord­ing to their own spe­cial tech­nol­o­gy, but there are also gen­er­al prin­ci­ples for man­u­fac­tur­ing the prod­uct — the same ones that turn milk into cheese.

First, ren­net is added to the milk, which helps cur­dle it. After that, the result­ing mass is fil­tered and heat­ed. Then the future cheese is salt­ed and left to ripen.

At the stage of cheese prepa­ra­tion, var­i­ous addi­tives can be intro­duced into it — for exam­ple, ben­e­fi­cial microflo­ra or a spe­cial mold.

Why cheese is useful: calories and composition

Why cheese is useful: calories and composition

The main advan­tage of real cheese is that it is rich in eas­i­ly digestible pro­tein, cal­ci­um and tryp­to­phan. The com­po­si­tion of cheeses nec­es­sar­i­ly includes vit­a­mins A, D, E, K and group B, as well as min­er­als — iron, mag­ne­sium, phos­pho­rus, potas­si­um, zinc, iodine, man­ganese and sele­ni­um.

The con­cen­tra­tion of ben­e­fits in each type of prod­uct is dif­fer­ent, so for health it is bet­ter to stick to vari­ety, alter­nat­ing your favorite cheeses.

The calo­rie con­tent of cheese is quite high. For exam­ple, 100 g of Ched­dar cheese will bring an addi­tion­al 403 kcal to the body, goat cheese — 364 kcal, Roque­fort cheese — 369 kcal, and Parme­san cheese — 431 kcal. But there are also dietary options for cheeses: the calo­rie con­tent of Amer­i­can cheese is 148 kcal, cot­tage cheese is 98 kcal, and Ricot­ta cheese is 174 kcal.

On a note!

Depend­ing on the mass frac­tion of fat in the prod­uct, cheeses are divid­ed into sev­er­al cat­e­gories: high-fat (fat con­tent — 60%), fat­ty (45–59.9%), bold (25–44.9%), low fat (10–24.9%) and lean (up to 10% fat).

The fat con­tent of cheese is use­ful to know for those who are on a diet or have dis­eases that lim­it the amount of fat in the diet.

How cheese affects health

You should start with one small minus of cheeses — they have a lot of salt. Spe­cial­ists World Health Orga­ni­za­tion it is rec­om­mend­ed to con­sume salt per day in an amount not exceed­ing 5 g. And 100 g of Parme­san cheese con­tains about 1.8 g of salt. If a per­son loves a prod­uct, he can eas­i­ly get car­ried away and go over­board with the amount of salt. But it is con­tained in a hid­den form and in many oth­er foods.

There­fore, an impor­tant rule for the use of cheeses is to adhere to a sense of pro­por­tion. Espe­cial­ly for hyper­ten­sive patients, as they run the risk of rais­ing blood pres­sure when eat­ing cheese.

But there is also great news. In all oth­er respects, cheese is a mega-use­ful prod­uct. Due to the high con­tent of pro­tein, it can serve as a “build­ing mate­r­i­al” for build­ing body cells, pro­mote mus­cle growth. A whole range of ben­e­fits endow the cheese with gen­er­al strength­en­ing prop­er­ties, the abil­i­ty to con­trol appetite and main­tain bone den­si­ty, improve diges­tion and pre­vent the devel­op­ment of many dis­eases.

By eat­ing cheese for a snack, you can get a good boost of ener­gy, increase effi­cien­cy and get rid of day­time sleepi­ness. But all this is true only for a qual­i­ty prod­uct. How to rec­og­nize it — next!

How to choose a natural product

How to choose a natural product

The first skill that cheese gourmets should pos­sess is to be able to dis­tin­guish real cheese from a cheese prod­uct. Qual­i­ty cheeses are made from milk, sour­dough and salt. They may also con­tain cal­ci­um chlo­ride, a safe sub­stance that has been used to form a clot for decades. It is added to cheeses in an insignif­i­cant amount — only 1 g per 10 liters of milk. There­fore, when you see this sub­stance on a prod­uct label, you should not be afraid of it.

Cheese prod­uct to reduce the cost of the final cost, as a rule, includes non-dairy fats — veg­etable or trans fats. Such prod­ucts lose in taste and ben­e­fits to real cheeses, and due to the con­tent of trans fats, they can increase the risks of car­dio­vas­cu­lar dis­eases, dia­betes, obe­si­ty and oth­er patholo­gies.

Fact!

Rec­og­niz­ing harm­ful fats in a prod­uct is easy: they can “hide” behind the names “veg­etable fat”, “par­tial­ly hydro­genat­ed veg­etable fat”, “cook­ing fat”, etc.

Cheese Additives: Good or Bad?

Many peo­ple are afraid of cheese addi­tives, believ­ing that the best prod­uct con­tains only milk, salt and sour­dough. But sup­ple­ments are not always harm­ful.

It is they who some­times make it pos­si­ble to make the cost of the prod­uct more afford­able, as well as to give it a good elas­tic shape, plas­tic tex­ture and appe­tiz­ing col­or.

Some addi­tives pre­vent the devel­op­ment of harm­ful microflo­ra in the prod­uct and extend its shelf life. So the pres­ence of dyes, sta­bi­liz­ers and preser­v­a­tives should not be afraid either. The main thing is that they are harm­less to health.

Fact!

Per­mit­ted preser­v­a­tives: E 252 and E 251, dyes — E 160a and E 160b. Oth­er addi­tives in cheese are unde­sir­able.

How to determine the quality of cheese

How to determine the quality of cheese

If the prod­uct label has already been stud­ied and sur­ro­gates, and not real cheeses, are left on the shelf, it’s time to care­ful­ly con­sid­er the pieces of cheese you like.

    The color of the product should be medium yellow, but not whitish (this may indicate an expired expiration date). There must be no mold on the surface, with the exception of a separate group of moldy cheeses.
    A piece of cheese can “sweat” — that is, contain drops on the surface. Only in a real cheese are droplets of fat, and in a surrogate — water.
    If you suspect the content of starch in the product, you can do a small test. Apply a drop of iodine to the cut, if it turns blue-green, there is starch, if it remains brown — the product is of high quality and does not contain excess.
    Another homemade test for determining the quality of cheese: try rolling a ball out of a small slice. Real cheese will crumble, but with the content of vegetable fats and trans fats it will be flexible and plastic like plasticine.

On a note!

Smoked and processed cheeses are infe­ri­or in their ben­e­fits to oth­er options and are not suit­able for every­one. Cheese mak­ers even refuse to con­sid­er processed cheeses as cheeses, and smoked sausage cheeses are allowed strict­ly in small quan­ti­ties.

It should be borne in mind that smoked cheese can be called smoked with­out spe­cial pro­cess­ing. Man­u­fac­tur­ers add chem­i­cals to such cheeses that give the prod­uct a spe­cif­ic taste and aro­ma, and that’s it.

Top 10 healthiest cheeses

Top 10 healthiest cheeses

How to choose the best cheese for your­self? This is a task of increased com­plex­i­ty, because every cheese is good for health. It is best to alter­nate the cheeses you like. And, of course, at least once you should try the most pop­u­lar cheeses in the world.

    Mozzarella. It is an Italian cheese made from cow or buffalo milk. It has a low calorie content — 350 kcal per 100 g of product and a minimum of salt. Contains beneficial lactobacilli.
    Blue cheese. Produced on the basis of cow, goat or sheep milk with the addition of mold cultures. Compared to other cheeses, it has a higher calcium content. Therefore, it is recommended to use it for the prevention of bone diseases.
    Ricotta. A cheese originally from Italy that has a creamy texture and is often recommended as an alternative to cottage cheese. Calorie content — about 170 kcal per 100 g of product.
    Feta. The birthplace of this cheese is Greece. It is produced on the basis of sheep, goat or cow milk. Sold in brine, so it contains a lot of salt. It has a moderate calorie content.
    Cottage cheese. It is famous for its high protein content, more than in other cheeses. In 100 product — 11 g of protein. It is often recommended for weight loss. In 100 g of the product, the calorie content will be no more than 100 kcal, but a lot depends on the fat content of the cottage cheese.
    Parmesan. It is a hard, aged cheese that has been kept under special storage conditions for at least 12 months. It is made from unpasteurized cow’s milk. Very rich in calcium and phosphorus, recommended for osteoporosis. Due to the low content of lactose, it can be used by people with lactose intolerance.
    Swiss cheese. Refers to semi-hard cheeses. Due to the low content of sodium and fat, it is recommended for those who suffer from high blood pressure and follow the figure.
    Goat cheese. It is a very nutritious cheese with a delicate soft texture. Some people digest it better than cow’s milk cheese because it has a lower lactose content.
    Cheddar. It is a semi-hard cheese from England. The taste depends on the variety — it can be both soft and harsh. Rich in protein, potassium and vitamin K. Useful for people with heart disease.
    Cheese. Cheese was first prepared in the Arab East more than 7 thousand years ago. In the Caucasus, this type of cheese is considered a product of longevity. The most useful is that cheese, the fat content of which is at least 40–50%. Calorie content of 100 g of cheese is 260 kcal.

Buy high-qual­i­ty cheeses, show a sense of pro­por­tion in their use and be healthy!

By Yraa

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