12.08.202327.05.2017

To all cheese lovers WELCOME! Today's article will focus exclusively on this product. We will find out everything about benefits of cheese, let's figure it out Is it possible to have cheese while losing weight, and what types of cheese are best to give preference to. I ask everyone who is interested in this topic to sit comfortably, we will soon begin a review the best cheeses for fitness nutrition and weight loss. Let's start with a short introduction.

Cheese is a favorite product since childhood

We all know from childhood what cheese is: at first in kindergarten we ate some kind of porridge for breakfast and always a sandwich with butter and a small piece of cheese; a little later, my mother, sending me to school for the whole day, made the same sandwich with cheese, but it was larger and with sausage in addition; Well, now we ourselves make all kinds of salads, sandwiches and snacks with this wonderful product. Cheese has always been, is and will be a welcome guest in our refrigerator (at least for those who are reading this article).

ABOUT health benefits of cheese Quite a lot of articles have been written, and most of them prove the positive effects of this product on the condition of the body as a whole. But here's the thing: Is it possible to have cheese while losing weight, and what is its benefit in the fight against extra pounds, there are conflicting opinions. And today you will learn the whole truth about cheese and its beneficial properties, and then you can decide for yourself whether you should consume cheese for weight loss, and if so, what kind of cheese is best to choose for this?

Many nutritionists and nutritionists limit the consumption of cheese in the diet of a losing weight person. And this is not without reason.

Most types of cheese are quite high in calories and have a high percentage of fat in their composition. But not EVERYTHING. There are also types of cheese that can not only be consumed when losing weight, but are also recommended. Cheese for weight loss– this is not a prohibited product if you know how to choose the right cheese and consume it in the right quantity.

On this infographic you can see what types of cheeses exist and by what criteria they are classified.

Criteria for choosing cheese when losing weight

When we talk about a balanced diet with an emphasis on weight loss, we need to adhere to some rules when choosing the “right” cheese. Before you include any product, including cheese, in your diet, you need to study its composition, calorie content and make sure that the fat burning process, which is achieved through regular training and nutrition, will not be disrupted and stopped due to incorrect selected products. Therefore, choosing one or the other type of cheese for weight loss, you need to pay attention to:

Fat percentage of cheese (number of grams of fat per 100 grams);
The amount of protein in its composition per 100 grams of product;
Calorie content of cheese
Taste: not spicy, not too salty.

It’s not for nothing that I put these key points when choosing cheese in this order.

It is the percentage of fat content cheese for weight loss has the most important meaning. It is better to give preference to low-fat cheeses with a fat content of 9-17% (this is ideal), but you can also consume 18-25% varieties in small quantities.

The second thing you need to pay attention to is, of course, the amount of protein per 100 g of product, since cheese is primarily the main source of protein, a building material for your muscles, and they, in turn, also play an important role in losing weight by consuming the “lion’s” dose of all calories eaten.

The next point you need to pay attention to is the calorie content of cheese. Try to avoid soft and hard cheeses with high calorie content, this indicates that their fat content is quite high. But there are also some nuances here: it happens that cheese has a high calorie content, but has other advantages in the fight against excess weight. For example, Camembert cheese, with its considerable calorie content (300 kcal), is recommended for people who suffer from lactase deficiency and cannot afford to eat dairy products. This also includes Cheddar and Parmesan cheeses, which have a high calorie content (402 kcal and 431 kcal, respectively), but a high protein content (28 g and 38 g per 100 g of product), and by consuming them in small quantities, you contribute to nutrition and shaping your muscles.

But now we will move on to consider those types of cheese that are on the “golden mean”: they have both a fairly low calorie content and a high protein content, so their consumption will only have a positive effect on your weight loss process.

The best types of cheese for weight loss

Cheese cheese – 160-260 kcal, fat content 20%, proteins – 20 g

Cheese cheese is a dietary product with a high content of animal protein, phosphorus, calcium and other useful minerals, vitamins B, C, E, A and low fat content. Brynza is the perfect choice cheese for weight loss. 100 g of cheese will provide you with your daily need for protein, enrich you with a lot of useful substances, and at the same time give you taste pleasure.

Ricotta – 172 kcal, fat content from 8 to 24%, proteins – 11 g

Ricotta cheese is made not from milk, but from whey. It does not contain ordinary milk proteins, only albumin protein, which is found in human blood, so its absorption occurs faster and easier. This low-calorie cheese is rich in useful microelements, vitamins, is a storehouse of calcium and is a real boon for those watching their figure. It is preferable to consume ricotta from cow's milk, as it contains only 8% fat.

Tofu – 72-90 kcal, fat content up to 5%, proteins – 8 g

If you don't know which cheese for weight loss choose and not be afraid to eat an extra piece, then tofu will become your lifeline. This cheese is super low-calorie, and also one of the record holders for the content of high-quality vegetable protein, which contains almost all essential amino acids. Tofu protein is complete (which is why it can easily compete with meat protein), and therefore is quickly absorbed by the body, giving the necessary energy to your muscles.

Mozzarella – 160-280 kcal, fat content – from 17 to 24%, proteins – 28 g

Mozzarella is one of those types of cheese that are not contraindicated when losing weight. It is rich in phosphorus, calcium, contains a fairly large amount of easily digestible protein and healthy fatty acids, which are necessary to maintain balance in the body. Mozzarella goes well with fresh and baked vegetables, herbs, as well as berries and olives.

Feta – 290 kcal, fat content – 24%, proteins – 17 g

Feta cheese is a famous cheese that is used in the preparation of Greek salad, as well as other vegetable salads and snacks. Feta, with a fat content of 24%, has an average calorie content and is almost devoid of carbohydrates, so it can be safely consumed when losing weight. But the fat content of some types of this cheese reaches 50%, so when choosing cheese while losing weight For this brand, you should pay close attention to the composition and fat content of this product; it should not exceed 24 g.

Brie – 291 kcal, fat content 23%, proteins – 21 g

Brie cheese is a soft cheese originally from France that is moldy and has a creamy, nutty flavor. Low calorie content and a fairly large amount of protein and amino acids make this cheese an approved product for weight loss. This cheese is also rich in minerals such as calcium, phosphorus, potassium, etc., which makes it not only tasty, but also very healthy.

Adyghe cheese – 240 kcal, fat content – 14%, proteins – 19 g

Adyghe cheese for weight loss– an indispensable product for all dairy product lovers. It belongs to the soft varieties of whey cheese, has a curdled consistency and a pleasant milky taste. It is good to use by adding it to salads, spreading it on bread, making various snacks from it, and even combining it with fruit. Adyghe cheese is a universal product that will not spoil your figure, while enriching you with phosphorus, calcium, a large amount of vitamins and essential amino acids.

Well, we've looked at the main ones types of useful cheeses for weight loss. But we must remember that there is only one cheese for weight loss, even if of different types, under no circumstances! Most cheeses do not contain carbohydrates at all (especially low-calorie types), and those that do contain them are negligibly small, ranging from 0.1 to 1 g per 100 g of product. Therefore, it is PROHIBITED to arrange cheese diets and limit your diet only to cheese, since you can easily get intoxication of the body with proteins.

When and in what quantity can you eat cheese?

As I wrote earlier, cheese for weight loss It is better to choose low-calorie and low-fat varieties. The calorie content of cheese should be from 70 kcal to 290 kcal per 100 g of product, and the fat content should be 9-17% (for people with a thin build who are not prone to gaining excess weight, you can eat fattier cheeses). You also need to remember that the strongly pronounced salty or pungent taste of cheese increases appetite and causes fluid retention in the body, so we avoid these types of cheese.

Rules for consuming cheese when losing weight:

Reception time: breakfast/snack/not late dinner
Weight in grams per day: 80-100 g (one slice 15-25 g)
How many days a week: 2-3.

What are the benefits of cheese?

What kind of cheese can you eat while losing weight?, we found out, now let's take a closer look at the benefits of cheese in fitness nutrition. So, the benefits of cheese:

A sufficiently high amount of protein allows muscles to recover faster after a hard workout and “heal” the resulting microcracks in muscle tissue.
Cheese with a low percentage of fat (9-20%) slows down the process of carbohydrate absorption, which has a positive effect on weight loss.
Cheese for weight loss– an irreplaceable source of proteins, which together with and participate in the formation of a toned body.
Phosphorus helps the kidneys remove waste products and reduces inflammation.
Calcium strengthens bones.
Low-fat cheese has a positive effect on blood pressure, which is very important during intense cardio workouts or weight training.
Cheese improves intestinal microflora and helps nutrients be better absorbed.

But cheese also has the other side of the coin, which is not so rosy... This topic is quite voluminous and serious, so I cover it in a separate article I highly recommend that you read this article too, especially to all cheese lovers who consume cheese every day and in large quantities.

Let's summarize:

Cheese for weight loss is a healthy component of your diet. It can be used in the preparation of various salads, sandwiches, snacks, combined with vegetables, fruits, durum wheat pasta and other slow carbohydrates. The benefits of cheese for weight loss indisputably proven. It is vital for anyone who wants to lose weight and maintain health and muscle mass to consume the daily allowance of all essential vitamins, minerals and protein. And adding it to your usual diet low fat cheese, you will enrich your body with many useful substances, and most importantly, help it fight excess weight.

Your coach, Janelia Skripnik, was with you!

P. S. You can lose weight and enjoy eating! What I sincerely wish for you along with your favorite cheese =)

Research has shown that cheese is an excellent source of microelements and beneficial vitamins. Others revealed to us the truth that the product is too high in calories and fat and should not be eaten. So today we will look into this issue. And we will dispel all speculation about cheese.

Cheese dream: beneficial properties

We'll start with the beneficial properties of cheese. And let's find out whether it is beneficial for the body at all? The main component of all cheeses is protein. As you know, our body requires protein to form new cells. The protein in cheese acquires soluble properties. And thanks to this, it is almost completely absorbed by the body. We can assume that there is no remainder. There is even more protein in cheese than in meat itself.

Cheese contains phosphorus and calcium. You need to eat only 70 g of cheese per day for an adult to receive the daily requirement of calcium. The product boasts a high content of vitamins A and B, and it also contains amino acids (lysine, methionine, tryptophan) that are necessary for humans. Cheese is essential in the diet. Children, pregnant and lactating women, and sprouts should definitely eat it. The dairy product supports the body well during a bone fracture.

In addition, cheese is an essential source of milk fats. Ask why they are needed? Dairy fats help the digestive system and have a beneficial effect on metabolism in the body. Most of these substances are found in fatty types of cheese. They are more delicate in taste.

If you eat a couple of pieces of cheese a couple of hours before bed, this will ensure you have a sound and healthy sleep. Therefore, you can make yourself a daily snack before bed: a couple of pieces of cheese and a glass of kefir.

Cheese is made from milk. Therefore, conclude that it contains all the beneficial microelements that milk does, but only in concentrated form. 1 liter of milk contains the same amount of vitamins as 100 g of cheese.

Negative sides of cheese

We already understand that the cheese product is healthy. But the world is not divided into black and white. That's why even cheese has two sides. It is useful, but on the other hand it also has its “harmful” sides. So let's look at these options.

Nowadays they sell a lot of sharp and salty varieties of cheese. They have a negative effect on your stomach. Therefore, you should refuse such a product. This especially applies to people who suffer from stomach ulcers and gastritis. It is not recommended to eat salty and spicy cheese if you have hypertension.

In addition, cheese is a crudely processed product. And with constant consumption of such a food product, kidney stones may appear. This does not mean that you can no longer eat cheeses. Of course not! You need to eat cheeses. You just need to limit yourself to certain varieties. Avoid spicy yellow varieties and give your preference to curd cheeses.

The healthiest cheese

There are so many cheeses on the shelves in the supermarket, it’s mind-boggling. And which one is healthy and tasty? Tough question! But we will still try to answer. We often feel like “lost” people near the shelves with cheese, because we can make a mistake and buy cheese that is too salty or spicy. Each variety boasts different beneficial properties. Let's get started.

Suluguni. One of the most popular cheeses. It is usually prepared from pasteurized milk of cow, goat and even buffalo. It improves a person’s appetite and stimulates intestinal function, thereby having a beneficial effect on metabolism. If it is prepared correctly, it is very useful for humans.
Adyghe cheese. This type of cheese must be made from sheep's milk. The cheese is pre-ripened in brine when exposed to non-bacteria - Bulgarian bacillus. This cheese is very fatty, but contains all-beneficial vitamins for the body. If a person is lactose intolerant, then this cheese should be avoided. It is stored for only a month after production. So be careful not to buy an expired product.
Curd cheeses. This is the safest type of cheese for the body. It can be consumed daily. It does not create discomfort to the body and saturates it with calcium. It can be used during diets and included in baby food.
Blue cheeses. Cheeses such as Brie and Dor Blue are boasted of their bactericidal properties. They are very beneficial for digestion. Bris cheese is ripened with penicillin mushrooms in special cellars. And after long ripening, white fluffy mold appears on the surface of the cheese. But to make Dor Blue, fungal blue mold is used. Mold improves intestinal function and helps in the synthesis of vitamin B. So this cheese is definitely beneficial for humans. The cheese is made from unsterilized milk, so it is not recommended for pregnant women and children. These cheeses are quite high in calories.
Parmesan. Delicious Italian cheese. Not a single pasta in Italy would be complete without this cheese. It can be stored for 10 years if properly prepared and contains almost no cholesterol. Parmesan is healthy and can be eaten by everyone without exception.
Processed cheeses. This is where the usefulness question comes into play. When you look at the package of processed cheese, you immediately think how much stuff is in there. If, of course, the cheese was made without chemicals and food additives, then it’s worth thinking about its usefulness. A good processed cheese should be made from natural ingredients and contain B vitamins, phosphorus, calcium and casein.
Feta. Delicious cheese comes straight from Greece. It is made from sheep or goat milk. It contains a large number of antibiotics that protect your body from food poisoning. Therefore, sirfeta is considered beneficial for the body.

Today we learned that cheese is more beneficial for the body than harmful. There are types of cheeses that should be avoided, but most delicious cheeses are healthy for the body and should be included in your daily diet. Almost all varieties have beneficial properties. Many of them contain cholesterol, but Parmesan is an exception to the rule. Now we know the answer to the question about the healthfulness of cheese. In everything you need to know when to stop. Eat no more than 50-70 grams of cheese a day, and that will be enough. We wish you a pleasant appetite and culinary masterpieces with cheese!

Recommendations on proper nutrition are often vague: the call to eat “more vegetables” and “less sugar” causes confusion for many, because if for one person “a lot of sugar” means two teaspoons, then for another the syrup is “sourish.” When planning your diet, you should proceed from your needs and preferences, and as a more specific guideline, you can rely on objective daily and weekly food allowances calculated for an average-weight adult.

Meat: 170 g per day

The daily norm for an adult of average weight and age - 170 g of meat per day - includes both poultry and meat. It is highly desirable that half of this norm be poultry, in which case the intake of cholesterol into the body will be optimal. The fact that this norm is daily does not mean that you should definitely eat this amount of meat every day: you can eat it, for example, 4 times a week - 250 g.

Fish: 300 g per week

Optimal - 3 times a week, 100 g or 2 times a week, 150 g. Since fatty fish (salmon, trout, tuna, mackerel, herring, etc.) contain very healthy omega-3 fatty acids, nutritionists It is recommended to include the consumption of these types of fish in the specified norm. Also included in the norm are all seafood - shrimp, mussels, squid, etc. Try to eat a varied diet!

Vegetables: 300-400 g per day

This norm is a minimum per day; if you eat more, it will only be for the better. The principle of diversity in relation to vegetables is realized in the fact that it is very desirable to include both cooked (stewed, boiled, fried, in soups) vegetables and fresh, raw (in salads) in the daily diet. Make sure that this norm is not completely covered by starchy, hearty vegetables (potatoes, beans, beans, peas).

Fruits: 200-300 g per day

As with vegetables, this is the minimum; It's good if you eat even more fruit. Besides, 200-300g is just a large apple, a couple of peaches or a full cup of berries, which is not that much. When we talk about fruits, we mean fresh fruits, since fruits made from jam or compotes no longer have an impressive range of beneficial properties. But fresh and recently prepared fruits also count (peaches in pies, scalded pears in fruit salad, or oven-baked apples).

Cereals: 6-8 servings per day

Grain products include all cereals, as well as bread and pasta. It is highly advisable to consume as much as possible (from unprocessed grains). To get an idea of the portions, it is worth considering that one serving of grains is half a cup of ready-made porridge or pasta, a slice of bread 50-75 g. That is, the daily norm of 8 servings is a large plate of porridge, pasta (up to 4 cups of ready-made food) or 350-450 g of bread. It will be healthier for the body if you consume all types of grains - but little by little: for example, 200 g of bread + a small plate of porridge.

Bread: 200-250 g per day

Despite the fact that bread belongs to grain products, it should be placed in a separate group, since this is exactly how people themselves perceive it - separately, as an independent product - when they consume it. The norm of 200-250 g should include both white and black, and it is highly desirable that there is a place in this list for whole grain bread (with bran). With a balanced diet, the daily norm will look something like this: one small white bun (80-100 g) and 100 g of black grain bread.

Fats: 1-1.3 g/kg per day

The daily fat intake is 1-1.3 g per kg of your weight per day. That is, if you weigh 80 kg, your norm is 80-90 g of fat. Important: this norm includes all fat consumed per day, including from ready-made meals. Therefore, when calculating the amount of fat consumed in its pure form (vegetable oil, butter), you must keep in mind that this is not the only fat you consumed. You also need to ensure that the daily diet contains both animal and vegetable fat, and the share of unsaturated fats (vegetable) is at least 50% of the total.

Sugar: 9 (6) teaspoons per day

The consumption rate is 9 teaspoons (for men) and 6 teaspoons (for women) per day. The norm includes not only visible sugar (what you, for example, put in tea, added when baking a pie, or consumed as candy), but also hidden sugar - sugar from dishes. Sugar is present in an overwhelming number of dishes (yogurt, baked goods, bread, cereals, cottage cheese products, sweets, dried fruits, etc.), so if you are not going to count every grain of sugar in your diet, try to cut your sugar intake by 2- 3 times. Having consumed 2-3 spoons of sugar, you will know that you got the rest with ready-made dishes.

Salt: 5 g per day

The daily dose is 1 teaspoon (5 g). The norm includes both “live” salt in your soup or salad, and hidden salt in marinades, herring, chips, bread, sausage, etc.

Coffee: 300 mg caffeine per day

The appropriate amount depends on the powder used, the concentration, strength and type of coffee, but on average 300 mg of caffeine is contained in 300-400 ml of ready-made moderate-strength coffee brewed from natural powder, or in 500-600 ml of a drink made from instant coffee .

Alcohol: 30 (20 for women) ml ethanol per day

When we talk about alcohol, we do not mean the “norm”, but the permissible dose of alcohol - the amount that does not cause serious harm to the body. The permissible dose is 20 ml of ethanol per day for women, 30 ml of ethanol per day for men. To calculate the volume of an alcoholic drink, it is enough to know the ethanol concentration and the strength of the drink. So, if you drink 10% wine, then the permissible dose will be 200 ml (average glass) of wine for a woman and 300 ml for a man.

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Cheese, everyone’s favorite product, is sometimes undeservedly pushed into the far corner of the refrigerator as extremely fatty and harmful to the figure... Did you know that cheese is the leader in calcium content! So, 100 grams of hard cheese contains 1300 mg of calcium, which is 130% of the daily requirement. And unlike milk, this product is 90% digestible! But cheese contains 50% fat, you say... So let's figure out what cheese is?

Cheese is made from milk, special lactic bacteria (ferment) and rennet. Butter is also added to some cheeses. It turns out that cheese is a protein product with a decent fat content. And processed cheeses are very fatty, but more on them later.

Cheese is a fatty product... or is it not?

As a rule, there are cheeses with 60, 50, 45 and 25% fat content. Most often we see two numbers on store shelves: 60% and 50%. And it seems to us that these are just crazy numbers, because you don’t want to eat extra fat! And for those who are on a diet, such fats seem sky-high. However, do not rush to conclusions. Manufacturers indicate the percentage of fat in dry matter, and in the finished product this fat content is reduced to 20-30%. And if you try and find cheese in which the percentage of fat in dry matter is 25%, then this is an extremely dietary product. But there are pitfalls here too!

Do full-fat dairy products contain more calcium, or do they not?

If you are told that full-fat dairy products are healthier because they contain more calcium, this is not entirely true. Calcium and fat are not interrelated; it even happens the other way around; manufacturers reduce the fat content of dairy products, but artificially enrich them with calcium. But don't fall for this trick!

The thing is that calcium is absorbed together with vitamin D. And this same vitamin D is absorbed with fats. Therefore, cheese (a product containing fat) brings so much calcium to our body, and at the same time vitamins A, E, D, B1, B12, essential amino acids and minerals!

Cheese consumption rate

Still, you shouldn’t overuse cheese, just like any other food. 30-50 grams of cheese per day is more than enough. And it’s better if you eat it separately from bread, and not as you are used to: in combination with sausage and a thick piece of loaf.

So what is the harm of your favorite cheese?

Everything is banal: there is a lot of salt in cheese. Yes, cheese is an extremely salty product. It is salt that spoils it, but, unfortunately, this product cannot be prepared without salt. The only thing you can do is soak the cheese before eating. It is enough to keep it in fresh milk or water for an hour so that some of the salt comes out. This also applies to other pickled cheeses.

Types of cheeses

Cheeses are divided into the following types (fat, protein and kcal are indicated per 100g):

Hard cheeses: Parmesan and its types, Swiss, cheddar, Maasdam, Emmental, Gruyere, etc. (fat - 28-35 g; proteins - 23-33; kcal: 340-420)

Semi-hard cheeses : Russian, Lithuanian, creamy, Dutch, gouda, etc. (fat - 22-30 g; proteins -22-28; kcal - 330-350)

Brine cheeses : suluguni, feta cheese, feta, Adyghe, mozzarella, etc. (fat -18-25; proteins - 17-25; kcal: 215-300)

Soft cheeses: all blue cheeses: Camembert, Brie, Gorgonzola, Roquefort, etc. (fat – 30; proteins – 20; kcal – 350-400)

Processed cheeses : processed cheeses are made from milk, butter, cottage cheese and any other ingredients. As a rule, these are quite high-calorie cheeses. Their main danger is that in addition to proteins and fat, they often also contain carbohydrates (sweet cheeses, or with various additives). That is why processed cheeses are not recommended for people who are overweight. Processed cheese is bad for your figure.

The most complete coverage of the topic: “how much cheese can you eat per day” with a detailed analysis and recommendations from a professional nutritionist.

How much cheese can you eat per day?

Many people love cheese, and since there are so many types of cheese, everyone, even the most capricious person, can choose a variety to their liking. And cheese is a rare exception to the rule that everything tasty is harmful. The presence of calcium, vitamins A and E, amino acids, fatty acids and phosphorus in cheese makes cheese a truly healthy product. For an adult, it will be enough to eat 150 - 200g. hard cheeses to replenish the daily calcium requirement in the body.

I think as much as you like, unless you are allergic to milk protein. There is nothing about cheese that requires you to limit yourself in its consumption. In the Caucasus, I could eat half a kilogram of fresh cheese at a time and did not experience any problems.

I love cheese and am ready to eat large quantities of it every day, but its rather high price is stopping me; with our salaries you can’t go much faster.

Like all foods, cheese should also be consumed in moderation, since this product is quite high in calories and contains a lot of fat, so I think that one hundred grams per day will be quite enough.

And I received benefits and pleasure and it won’t affect my figure too much.

It is healthy to eat hard cheese (such as Parmesan)

It's good to eat a slice of cheese at night. He

promotes better absorption of carbohydrates and

good restful sleep. Cheese increases

blood pressure is useful for

anemia. and in 100 gr. hard cheese 45 kilocalories.

Cheese is a dairy product and therefore healthy, but it is not recommended to eat a lot of it, since cheese contains a lot of animal fat and this fat creates cholesterol plaques and thus is harmful to health, therefore it is recommended to eat no more than 30-50 grams of cheese per day, and if If the cheese is hard and salty, 20-30 grams is better.

Cheese is a fairly healthy food product.

However, there are some restrictions on the amount of daily servings, which are primarily due to its impressive calorie content.

Thus, the most acceptable would be to consume about one hundred grams of cheese per day.

If you want it and don’t have allergies, then as much as you can until you feel sick, and then a little more.

Cheese is very healthy, eat as much as you like. Mountain dwellers eat a lot of cheese, meat and greens and wash it all down with good red wine; they live for 100 years.

Depends on the quality and type of cheese.

Some manufacturers add palm oil during the preparation process. You should refuse such cheese, as well as processed cheese.

You can eat 70-100 grams of high-quality hard cheese per day and remain confident in its benefits. A larger amount will lead to an excess of salt in the body.

You can eat a little less blue cheese, 50-70 grams per day.

The amount of homemade grain cheese (similar to cottage cheese) can be increased to 200 grams, due to its dietary properties.

Cheese is a valuable food product due to the balance of minerals and the content of amino acids beneficial to humans.

according to nutritional standards, 20 grams per day and in general as much as your heart desires

Cheese is at the same time a tasty and healthy product, so consuming it is very, very unhealthy for the body. However, the calorie content of cheese limits its daily consumption to 50 and a maximum of one hundred grams per day.

Actually, cheese is actually a very high-calorie food product, although very healthy. I think in order not to gain weight, you can eat about 50 grams of this milk miracle per day. If you love it so much, then you need to choose cheese with a low fat content, for example from goat's milk.

We all love cheese, because it is tasty, healthy and quite accessible to everyone. As a rule, this milk processing product is found in our diet almost every day. Do we always think about the benefits and harms of cheese, in what cases should this product be limited in the diet, and in what quantities can it be consumed daily without harm to health?

This is a good source of complete protein - a building material for the cells of our body (contains essential amino acids, including a large amount of tryptophan, necessary for normal brain function, combating stress and depression)
Vitamins (fat-soluble - A, E, D, water-soluble - C, PP, B1, B2, B12, pantothenic acid) ensure normal metabolism, help strengthen the immune system, cardiovascular and nervous system, maintain the normal condition of the skin
A large number of macro- and microelements, and above all calcium and phosphorus, necessary for the normal functioning of the musculoskeletal system, brain and other organs and systems of the body
Cheese is well and almost completely absorbed in the gastrointestinal tract, its calorie content is quite high (about 300 kcal per 100 g), which allows this product to be used to quickly replenish the body’s energy costs during increased physical activity, neuropsychic stress and severe mental overload, during the recovery period after illnesses.

Yes, if you eat it in large doses every day for a long time.

Cheese contains a fairly large amount of milk fat (up to 30-40%), which means saturated fatty acids and cholesterol, which increase the risk of developing atherosclerosis and related diseases. Hard cheese is also high in calories, which can lead to extra pounds. Therefore, if you are obese and overweight, as well as after the age of 40, it is better to consume soft cheeses (for example, mozzarella) in small quantities, as well as cottage cheese (3-5%) or tofu soy cheese, 100 g of which contains only 76 kcal.

As already mentioned in the article, cheese is a product of milk processing, so the possible harm to health (regarding casein and calcium) will be added up when consuming other dairy products (whole milk, kefir, cottage cheese, etc.).

So how much cheese can you eat for health benefits? If we consider the safe content of casein and calcium, then daily without harm you can consume 30-50 g of hard cheese or 100-150 g of cottage cheese or 400-500 g of whole milk, kefir or yogurt. That is, if you ate 50 g of hard cheese today, then you have already fulfilled your daily dose of dairy products.
Research conducted into the risk of cheese increasing the risk of bladder cancer suggests that a safe daily intake of cheese would be 50 grams (maximum 53 g).

These are the pies (in the sense of pizza)... I would like to note that ongoing research often contradicts each other, so they cannot be taken as an immutable truth. Only one thing is clear: everything needs moderation. A varied diet, which periodically contains all healthy foods in moderate quantities (meat and fish, cottage cheese and cheese, cereals and pasta, vegetables and fruits, berries and nuts...), will only benefit us. And the data presented in the article can warn the most fanatical cheese lovers who consume this product at 300-500 g per day for a long time.