More protein than in the egg: all the ricotta benefits

The ricotta is undoubtedly one of the wonderful cheeses you can find on the writer’s shelves. Because it is produced from cheese water, as opposed to most of the cheeses produced from casin proteins, it is rich in quality protein. The cheese is re -cooked and then creamy, soft and very gentle cheese is obtained. Its neutral taste allows us to connect it to any stew, sandwich, pastry or dessert, to appoint salty or sweet. Alongside the culinary, some considerable health benefits are also joined.protein Whey – As mentioned, the ricotta contains a high amount of WHEY protein. It is a high quality high -biological protein. Its score (105%) is even higher than the biological rating of the egg protein (100%). This means that it contains all the vital amino acids, which are the building blocks of the proteins, whose bodies do not know how to produce, and its absorption from the digestive system to the blood system is high. In addition, it is a lightweight protein. Perhaps this is why the ricotta cheese is considered a beloved cheese on athletes, who need quality protein for the purpose of building muscle mass after intense training. It is also necessary for children, who enjoy this protein for growth, body tissue building and strengthening the immune system.

 

calcium – A hundred grams of ricotta cheese contain about 600-500 mg of calcium. Calcium is a significant component of the bone and dental health, and it helps the proper functioning of the body’s muscles. Therefore, it is especially important for the purpose of normalizing the heart. The nervous system, as it is used to transmit neural signals and affect memory and concentration and help prevent sleep disorders, depression and exhaustion. Calcium is also important in balancing blood pressure, as it affects the contraction and relaxation of blood vessels and improves their function.

vitamin D – The ricotta contains a significant amount of vitamin D – About 5 mc in 100 grams. D He is a fat -soluble vitamin, whose presence is essential to absorb the calcium from the digestive system and absorb it in the bone system, which actually contributes to reducing bone decomposition. In addition, vitamin D is of particular importance to maintain blood sugar levels because it helps improve the body’s sensitivity to insulin hormone and contributes to lowering the risk of diabetes resulting from insulin resistance (type 2). Vitamin D It also contributes to strengthening the muscle mass, so it is important especially for the third age, which are more decisive and fragments due to falls.

Della in sodium and fat – The only ricotta competitors in terms of calcium, are the hard cheeses, such as yellow, mozzarella or side. It is important to know that unlike the fat door ricotta, these cheeses have two very large disadvantages – a very high amount of sodium (700-500 mg on an average of 100 grams) and a very high fat percentage (up to 32%). High sodium consumption can cause fluid storage and as well as an increase In blood pressure. In the hard cheeses it originated in saturated fat. Increased consumption of saturated fat increases the risk of heart and cancer diseases and metabolic diseases such as obesity, diabetes and high cholesterol.

Lilac Hadar Degani, Clinical Dietitian, Director of the Children’s Nutrition Clalit Dan-PM