Contents
Yellow cheese is a rich source of calcium
First of all, yellow cheese is a great source of calcium. Calcium is a mineral that is the basic building material of bone. It is also involved in blood clotting, hormone secretion and muscle contractions. Your daily calcium requirement is likely to be 1000 to 1200 mg of calcium / day *. Did you know that the popular gouda cheese contains 807 mg of calcium in 100 g of product? The absolute winner in calcium content is … parmezan. This cheese contains as much as 1380 mg of calcium / 100g. a diet that provides an adequate supply of calcium may prevent, inter alia, the development of osteoporosis, bone fragility and muscle pain. Therefore, it is worthwhile to include cheese in your diet.
Be careful with the quantity
Yellow cheeses contain a large amount of fat in the composition. In 100 g of cheese you will find about 20-40 g fat. This can account for up to 70% of your daily fat requirement. Adding oils to salads, frying, nuts, meat … you can exceed your daily requirement. Cheeses such as: cheddar, ementaler, parmesan and matured cheeses usually contain the most fat.
Due to the higher fat content in the composition, yellow cheese is a high-calorie product. 100 g of cheese is on average 250-500 calories. 100 g seems like a lot. What if I told you that only 4 slices of cheese weigh this? 1 medium slice of Gouda cheese provides 80 calories. It is worth reading the ingredients of cheese carefully and avoiding those with a high fat and calorie content.
If you have problems with high blood pressure or heart disease, you should limit the consumption of cheese. Why? They contain a large amount of salt. According to the World Health Organization (WHO), you should consume less than 5 grams of salt a day. 1 medium slice of cheese contains about 0,6 g of salt.
They are safe for people with lactose intolerance
Yellow cheeses contain a negligible amount of lactose, about 0,1 g in 100 g of the product. Therefore, you can safely eat them if you are intolerant to this sugar.
Expert comment (Amanda Pawlak): “People who are lactose intolerant can eat yellow cheese. During the production of the cheese, lactic acid fermentation takes place and the lactose is broken down. Yellow cheese is a safe and wholesome product that provides lots of minerals (especially calcium), vitamins and energy. Among the products that are naturally lactose-free, we also distinguish kefir, natural yoghurt, blue cheese, feta cheese and buttermilk. “
Which cheese should you choose?
• Try to buy cheeses with the shortest possible ingredients. The ideal composition of the cheese consists of only 3 ingredients: milk, salt and lactic acid bacteria cultures.
• Permitted ingredients include: calcium chloride stabilizer (increases the calcium content in cheese and is also responsible for the consistency of the cheese) and natural pigments, carotenes and annatto.
• Avoid in the composition of potassium nitrate. It is a preservative that creates carcinogenic compounds under the influence of heat treatment.
• Choose cheeses that contain a maximum of 35 g fat / 100 g product.
* daily requirement for adults
Bibliography:
Iwanow K, Kunachowicz H, Nadolna I, Przygoda B. Nutritional value of selected food products and typical dishes, Ed. PZWL, 2003.
Jarosz M. (ed.) Nutrition standards for the Polish population, Wyd. IŻŻ, 2017.
Photos:
http://pixabay.com/pl/photos/startego-sera-tark%C4…