There is no sin in eating cottage cheese! Can raise muscular men

If you want to be a "muscular man", eating cheese may help you realize your dream! Cheese lovers often feel a sense of "guilty pleasure" when faced with feta cheese in Greek salad or mozzarella cheese on pizza, worrying that they will satisfy their appetite but also fatten their "tenderloin". However, a study published in the United States recently pointed out that there is no need to feel so guilty about eating "cottage cheese" because it can actually help grow firm muscles.

Nutritionist Zhao Hanying pointed out that various types of cheese are concentrated dairy products, rich in nutrients such as protein and calcium, and are more economical than absorbing nutrients from milk. However, she reminded that cheese is also a high-fat, high-calorie food, and sometimes even high in sodium. If you want to build muscle, you can't just rely on eating cheese. Excessive intake will only cause fat to grow.

Cottage cheese is nutritious and low in fat, which helps you lose weight

Compared to other cheeses, cottage cheese is less common in Taiwan. Cottage cheese is a high-calcium food like other cheeses, but it does not need to be matured, so the taste is relatively light and the shelf life is shorter. In addition, cottage cheese does not need to be extruded like other cheeses, but is soft and loose.

According to the American website "Livestrong", low-fat or fat-free cottage cheese is a common ingredient in weight loss diets. The report pointed out that people who are losing weight do not need to be afraid of dairy products, and cited a report published in the Journal of Obesity Research in 2005, which pointed out that people who consumed three servings of dairy products a day were twice as effective in losing weight as those who consumed less than one serving of dairy products a day, and were able to maintain more lean chicken.

★ Cottage cheese is rich in leucine and provides muscle nutrients

According to Joan Salgem, associate professor of clinical nutrition at Boston University, on the Boston website, healthy muscle growth requires amino acids from protein, especially leucine. Cottage cheese is rich in leucine, so it helps build muscle tissue and even control blood sugar.

Associate Professor Salgem pointed out that lean muscles are closely related to the quality of protein intake. The better the quality of the protein, the stronger and better the muscles will grow. Especially as you get older, you need to consume high-quality protein. She quoted Christopher Mohr, a nutritionist who published the study, as saying that once a person reaches the age of 40, the proportion of muscle in the body will decrease by 0.5% to 1% each year, which means that the overall physical fitness and immune system will decline, so good protein is needed to consolidate health.

★ Cottage cheese is rich in calcium and phosphorus, which strengthens bones and protects the heart muscle

Cottage cheese is also rich in calcium and phosphorus, both of which help strengthen bone density. Nutritionist Zhao Hanying also pointed out that the general public in China does not consume enough calcium, and consuming cheese is a very effective way to supplement calcium. In addition to preventing osteoporosis, calcium also contributes to heart muscle health and nerve conduction function, while phosphorus is an important nutrient for DNA structure.

【Health Tips】:

Nutritionist Zhao Hanying pointed out that leucine is found in the protein of eggs, soy protein, meat, and deep-sea fish. Cottage cheese is relatively difficult to buy in Taiwan. If it is sold in general supermarkets, you can consume 1 to 2 slices of cheese in single packages per day. Pair it with meat, rice, vegetables and other ingredients to balance the protein source. People should not rely on a single source.

She reminded people who want to build muscle to be careful about consuming too much protein. It is recommended to calculate the amount of protein intake based on body weight. The recommended daily protein intake for Chinese people is 1g-1.2g per kilogram of body weight. Excessive intake will still cause obesity problems and put a metabolic burden on the kidneys.

Excessive protein intake will not only turn into fat, but also cause a burden on the kidneys. The kidneys are organs that break down protein. If they are overloaded, it will cause kidney function decline. Therefore, people should not take protein supplements crazily in order to build muscle. Only balanced nutrition and moderate exercise are the correct ways to build strong muscles.