The benefits and harms of dairy products
The characteristic features of natural dairy products are their benefits for well-being. They include vitamins and minerals that are required for human development:
- calcium;
- phosphorus;
- potassium;
- amino acids;
- proteins;
- vitamins: B12, A, D.
Cheese, yogurt along with milk will benefit teeth, bones, and joints. The benefits of fresh milk products include fighting free radicals, reducing radiation, and removing toxins and heavy metals.
High-quality cheese eliminates nervous tension and anxiety. Nutritionists advise not to give up a piece of cheese before bed.
Ryazhenka and kefir are useful for gastrointestinal dysfunction. Kefir grains are responsible for restoring intestinal microflora. Strengthen the immune system, resist dysbacteriosis, fight insomnia and constant fatigue.
Sour cream is rich in vitamins: A, B2, E, B12, PP, C, which are required for the skeleton and esophagus. The increased content of calcium, sodium, phosphorus, copper, zinc and magnesium in the structure of cottage cheese has a beneficial effect on the functioning of the brain. Cottage cheese will benefit older people.
Butter contains many proteins, vitamins and minerals. The product stabilizes the activity of the central nervous system and brain. However, caloric content affects the consumption of sour cream.
Why are dairy products harmful? Dairy products can cause harm if they are made from unnatural raw materials and include preservatives.
Sometimes milk is the cause of individual intolerance or an allergic reaction. During pasteurization, milk loses its usefulness: calcium and protein are destroyed. Heat-treated yoghurts with fillers have reduced biological value.
The accumulation of casein from sour cream or cottage cheese causes food to stick together and be difficult to process.
The frequency of consumption of unnatural milk products is fraught with harm to humans: persistent fatigue, headaches, bloating, diarrhea, vascular congestion, degeneration of articular cartilage and atherosclerosis.
Acidophilus and narine - natural probiotics
Acidophilus is obtained by fermenting pasteurized milk with acidophilus, which inhibits pathogenic microflora. The fermentation process lasts up to 12 hours. This product is a little similar to yogurt and kefir, but has a thicker consistency, a special taste and aroma, by which it is recognized. The benefit of acidophilus is that it restores the secretion of gastric juice, improves metabolism and reduces appetite, and the harm from its use can be felt by people with high stomach acidity, so you should not abuse acidophilus and drink liters of it.
The starter for acidophilus is narine, a fermented milk product with probiotic properties. It is also called acidophilus milk.
What else is acidophilus useful for? It is rich in vitamins, minerals, organic compounds and proteins. This drink is recommended for people of all ages, starting from infancy, to prevent intestinal microflora disorders. Ready acidophilus is stored in the refrigerator for no more than three days, and it is recommended to use it with bread, dried fruits, muesli and cereals, or, in extreme cases, drink it separately between meals.
Acidophilus makes a delicious summer okroshka - with radishes, cucumbers, potatoes, Adyghe cheese, herbs, lemon and spices. Don’t forget to dilute acidophilus with mineral water - it will be much tastier!
Classification of dairy products
Consumers are wondering what applies to dairy products? According to the classification, milk products are divided into several groups:
- Fermented dairy products. Another name is fermented milk. Cottage cheese and kumiss, curdled milk and yogurt, sour cream and kefir, ayran, fermented baked milk and shubat, cheese include lactic acid bacteria. Gram-positive microaerophilic microorganisms normalize intestinal flora and eliminate dysbiosis.
- Separation products. The category includes cream, whey, butter. The serum is suitable for strengthening the immune system, improving digestion, normalizing weight, and removing excess cholesterol. Fats are responsible for supplying the body with bioenergy and protecting against hypothermia. Separation products ensure the preservation of milk properties.
- High-tech milk products. This includes ice cream, milk: baked, dry, pasteurized, condensed. Will not bring significant benefit.
All types of dairy products, with the exception of high-tech dairy products, include nutrients. Minerals, vitamins, BJU are easily digested and support human life.
Attention! Milk is classified as a perishable product; it is stored in a cool place at t=+5 °C. If the packaging is opened, the shelf life of the product is limited to 2 days.
Fake dairy products
Among the products there are those that are considered to be fermented milk, although in fact they are not. Among them:
- tofu cheese made from soy milk, which has become very popular;
- margarine from fats in the composition. It may not even contain milk fat;
- spread is a type of soft margarine.
When purchasing fermented milk products, you should strive not only to try something new and choose something healthy, but also pay attention to expiration dates. A spoiled fermented milk product may not cause poisoning, but it will lead to not the most pleasant sensations and upset of the digestive system.
List of dairy products
Ayran
The drink has been in demand in Central Asia for thousands of years. The starting material for ayran is cow's or goat's milk, into which salt, yeast, and water are mixed. Add basil. The drink resembles liquid salted kefir.
For centuries, mountain people valued ayran and kept the recipe for longevity. In Armenia, the drink that is prepared without basil is called tan. The product is suitable to quench thirst, stabilize the stomach, and strengthen blood vessels.
Bifilife
Belongs to the new generation of fermented dairy products. It is similar to kefir, but it has a richer composition:
- bifidobacteria: 5 species;
- leaven;
- whole cow's milk.
A mixture of skimmed and whole milk provides the required fat content: 3.2 or 2.5%. The calorie content of 100 g of the healthiest dairy product is 56 kcal. The thoughtful composition normalizes metabolism and cholesterol levels, restores intestinal flora, and fights gastritis.
The bifilife product is not an obstacle for simultaneous use with antibiotics. In case of some problems, it will replace expensive medications from the pharmacy.
Bifilife is produced for baby food starting from 8 months of age. Classic bifilife is recommended for children from 3 years old.
Varenets
This is an old recipe for a Siberian fermented drink. The manufacturing technology involves simmering milk in an oven in a clay pot, evaporating by 1/3 or more, lowering the creamy foam to the bottom. Sourdough - sour cream or cream is added to the thickened mass. Varenets was served for tea.
At home, they use a multicooker with the “stewing” mode set. Milk is poured into a bowl. After 5 hours, cool and pour into a clay container. Leave in a warm place for a couple of hours. For half a liter of baked product, take 100 g of sour cream.
Yogurt
We are talking about an excellent fermented product if it contains natural ingredients. When fermenting yogurt, a Bulgarian stick is required. Common fermented milk products strengthen the immune system and stabilize the intestinal microflora. Regular consumption of yogurt reduces cholesterol levels, improves brain function, improves concentration and visual perception.
Matsoni for health and longevity
Matsoni is considered one of the healthiest fermented milk products in Caucasian cuisine. It is prepared from cow, sheep, goat, buffalo milk or a mixture of them. Milk is fermented with Bulgarian bacillus or lactic acid streptococci; at home you can use sour cream or yogurt. Translated from Armenian, matsun means “sour milk.”
The benefits of such a fermented milk product as matsoni are not in doubt, because this is the main food of Caucasian centenarians, and there is no harm to talk about, however, if you have a stomach ulcer, pancreatitis, hepatitis and kidney stones, you should not drink too much matsoni.
Caucasian fermented milk drink removes toxins from the body, improves the condition of skin, hair and nails, reduces cholesterol levels in the blood and strengthens blood vessels.
What is matsoni eaten with in Armenian and Georgian cuisine? It is used to season salads and main courses, sauces and dough for khachapuri are prepared on its basis, and in combination with garlic and herbs it is used as a paste for sandwiches. Dovga is prepared on the basis of matsoni - fermented milk soup with grains and eggs. If matsoni is mixed with cold spring water, you get the fermented milk product tan, which perfectly quenches thirst.
An excellent marinade for fish is prepared using matsoni. To do this, mix 0.5 liters of fermented milk drink, a finely chopped bunch of dill and parsley, add 1 tsp. ground cumin and a pinch of cardamom, salt and pepper to taste with white pepper.
Calorie table for dairy products
Dairy products are varied - from widespread to local dishes. In order not to harm your health, it is important to listen to your body. Natural products that do not contain sweeteners or dyes are preferable. Remember: everything is good if consumed in moderation.
| Number of calories per 100 g of product (kcal) | Proteins (g) | Fat (g) | Carbohydrates (g) | |
| Milk 1.5% | 44 | 2,9 | 1,5 | 4,7 |
| Milk 2.5% | 52 | 2,8 | 2,5 | 4,7 |
| Milk 3.2% | 58 | 2,9 | 3,2 | 4,7 |
| Country milk | 64 | 2,95 | 3,6 | 4,74 |
| Low-fat kefir | 30 | 3 | 3,8 | |
| Kefir 1% | 40 | 3 | 1 | 3,8 |
| Kefir 3.2% | 59 | 3 | 3,2 | 3,8 |
| Ryazhenka 2.5% | 54 | 2,8 | 2,5 | 4,2 |
| Bifidok | 55 | 2,8 | 2,5 | 6 |
| Snowball | 79 | 2,7 | 2,5 | 10,8 |
| Acidophilus 2.5% | 51 | 2,8 | 2,5 | 4,2 |
| Yogurt 2.5% | 53 | 2,9 | 2,5 | 4,1 |
| Sour cream 10% | 115 | 3 | 10 | 2,9 |
| Sour cream 15% | 160 | 2,6 | 15 | 3 |
| Sour cream 25% | 248 | 2,4 | 25 | 3,2 |
| Country sour cream | 541 | 2,4 | 40 | 2,6 |
| Cream 10% | 118 | 3 | 10 | 4 |
| Cream 20% | 206 | 2,8 | 20 | 3,7 |
| Cream 30% | 287 | 2,2 | 30 | 3,1 |
| Cream 38-40% | 347 | 2,7 | 40 | 4,1 |
| Butter 72.5% | 661 | 0,8 | 72,5 | 1,3 |
| Butter 82% | 748 | 0,7 | 82,1 | 0,7 |
| Country butter | 748 | 0,6 | 85 | 0,7 |
| Milk serum | 18 | 0,8 | 0,2 | 3,5 |
| Drinking yoghurt without taste | 72 | 5 | 3,2 | 3,5 |
| Low-fat cottage cheese | 79 | 16,5 | 1,3 | |
| Cottage cheese 5.9% | 121 | 17,2 | 5,9 | 1,8 |
| Cottage cheese 9% | 159 | 16,7 | 9 | 2 |
| Cottage cheese grain 5% | 105 | 12,7 | 5 | 2,4 |
| Tang | 24 | 1,1 | 1,5 | 1,4 |
| Ayran | 27 | 1,8 | 1,05 | 2,8 |
| Matsoni (from cow's milk) | 54 | 2,8 | 3,2 | 3,6 |
| Kumis | 50 | 2,1 | 1,9 | 5 |
Benefits of cottage cheese
Cottage cheese is a balanced food product that is easily absorbed by the body. It consists of protein, fats, lactose, enzymes and vitamins. Firstly, it is a good source of amino acids necessary for muscle growth, and secondly, it is an affordable and tasty product.
Why cottage cheese is good for the body:
- content of easily digestible protein;
- a small proportion of carbohydrates;
- low glycemic index.
The product has a high protein content, which plays a huge role in human life: it is used to build body tissues, enzymes, and immune complexes. Most of the protein compounds are represented by casein, a slowly digestible protein. Due to this, it is slowly digested and gives a feeling of fullness for a long time.
It is also a source of calcium (Ca), which is responsible for the structure of skeletal tissue and muscle contraction, especially the heart muscle. Absorption of large amounts of calcium from the gastrointestinal tract into the blood will occur only with a sufficient amount of fat, which is also present in cottage cheese.
It contains only 3% carbohydrates. The proportion of milk sugar is so low that the product can be included in the diet by people who experience digestive disorders after drinking whole milk: flatulence or diarrhea.
In terms of its effect on the gastrointestinal tract, the breakdown of cottage cheese is an easier process than the breakdown of whole milk, meat, fish or chicken. For example, an hour after consumption, protein from milk is absorbed by only 30%, and from cottage cheese - by 91%. Accordingly, cottage cheese as a source of protein is well suited for patients with diabetic gastro- or enteropathy.
Based on the characteristics of the effect of cottage cheese on the pancreas, it serves as a valuable nutritious product for bodybuilders and people seeking to gain weight. The massive release of insulin, which is caused by the consumption of cottage cheese, promotes the rapid absorption of all nutrients (carbohydrates, proteins and fats) from the food eaten.
Who can eat cottage cheese:
- those who have good tolerance to milk proteins, including casein;
- those who have heavy physical activity (athletes can easily eat 300-400 grams at a time);
- a growing body;
- pregnant and nursing mothers;
- To old people;
- people with problems of the liver, gall bladder, stomach and intestines.
Cottage cheese in the diet is especially important if metabolic disorders have already been detected in the body, such as gout, obesity, thyroid diseases.
In women after 40 years of age, the need for calcium and other minerals increases. Almost all of them are contained in cottage cheese. Women who regularly use this product experience menopause easily.
It is also noteworthy that when cottage cheese is added to carbohydrates, it effectively slows down the rate of their absorption, which is why the jump in blood sugar will be smaller, the blood sugar level will be more even, and the vascular walls and nervous system will be less damaged.
Ryazhenka: creamy tenderness
Ryazhenka is prepared from baked milk, which is fermented with cultures of Bulgarian bacillus or thermophilic lactic acid streptococci. The fermentation process lasts from 3 to 6 hours, after which the product acquires a creamy beige hue and a pleasant taste. Ryazhenka is similar to baked milk, but is absorbed much better. This product was invented by Ukrainians by mixing milk with cream, which was then simmered in an oven and fermented with sour cream. This is where the name ryazhenka came from - from the word “yarn”, that is, to fry. It is recommended to drink it for digestive problems, liver and kidney diseases.
Ryazhenka can be used for kneading dough for bread, pies, pancakes, pancakes and biscuits. It makes delicious fruit desserts, creams and cocktails; it is also used for dressing salads and soups. Thick and fatty homemade fermented baked milk is eaten with a spoon like ice cream. Ryazhenka can stand in the refrigerator for a couple of days, but as soon as whey appears on its surface, it is better not to use the product for food.
And what kind of cheese does ryazhenka make? Mix 0.5 liters of fermented baked milk, kefir and sour cream of maximum fat content and freeze this mixture for 12 hours. Place the milky ice block in a thick cloth and hang it for 8 hours. When the whey is drained, you will have about 600g of delicious cream cheese.
At what age can you give cottage cheese to a child?
According to the candidate of medical sciences, Dr. Komarovsky, cottage cheese can be introduced into children's complementary foods no earlier than 6 months of age. And for children from 8 months, one of the daily feedings should be fermented milk, including cottage cheese.
Fermented milk products allow you to:
- satisfy the child’s need for many useful substances and microelements;
- diversify the first diet.
Cottage cheese is introduced into the child’s diet with one teaspoon, gradually increasing the portion. Of course, you need to monitor the baby’s reaction and if bowel problems or frequent regurgitation occur, it is recommended to stop introducing cottage cheese for 1-2 months. As the child grows, you can add berries, fruits and other natural sweeteners to the curd. Which also has a positive effect on its absorption.
Recommended daily intake of children's cottage cheese for different ages:
| Age | 6 months | 7-9 months | 9-12 months |
| Consumption rate | 20 grams | 30-40 grams | 50 grams |
Children under 3 years of age are recommended to consume a children's adapted product or homemade classic cottage cheese with a fat content of 6 to 9%.
