치즈 : 건강상의 이점, 영양, 종류, 조리법 등

치즈는 인상적인 영양 성분으로 인해 전체 식품으로 간주됩니다. 칼슘과 단백질이 풍부합니다.

치즈는 뼈와 치아 건강을 개선하고 혈압을 낮추며 체중 증가를 촉진하고 암 위험을 줄이는 데 도움이 될 수 있습니다.

이 기사에서는 치즈의 건강상의 이점, 영양 사실 및 잠재적 인 부작용에 대해 설명합니다. 우리는 또한 치즈와 함께 몇 가지 맛있는 요리법을 포함했습니다. 시작하려면 아래로 스크롤하세요.

영양 사실

치즈에는 많은 비타민과 미네랄이 포함되어 있습니다. 미국 농무부 (USDA)에 따르면 치즈 100g에는 다음이 포함되어 있습니다.

• 에너지 – 362kcal
• 단백질 – 5.17g
• 탄수화물 – 50g
• 칼슘 – 69mg
• 나트륨 – 181 mg
• 포화 지방산 – 3.45g
• 콜레스테롤 – 34mg

단백질, 비타민 A, 비타민 K 및 칼슘의 풍부한 공급원입니다. 다양한 건강상의 이점을 제공 할 수 있으며 다음 섹션에서 살펴 보겠습니다.

치즈의 건강상의 이점

1. 뼈 건강 증진

치즈는 칼슘, 마그네슘, 비타민 및 단백질의 풍부한 공급원입니다 (2). 노인, 어린이, 임산부 및 수유부 여성의 뼈 건강을 증진하는 데 도움이됩니다 (3).

칼슘 결핍과 낮은 골밀도는 골다공증의 원인입니다 (4). 치즈에는 비타민 D와 칼슘이 모두 포함되어 있으며 뼈 건강을 유지하는 데 도움이됩니다 (5). 치즈에서 발견되는 비타민 B는 뼈 건강 증진에도 도움이됩니다 (6).

2. 치과 건강을 향상시킬 수 있습니다

치즈는 풍부한 칼슘 공급원이며 치아를 튼튼하게하는 데 도움이 될 수 있습니다. 충치를 줄이는 데 도움이 될 수 있습니다. 이것은 치즈에 카제인 포스 포 펩티드가 존재하기 때문일 수 있습니다 (7).

씹는 치즈는 입안의 pH 수준을 높이고 전반적인 구강 건강을 촉진 할 수 있습니다 (8).

치즈의 특정 성분은 치아에 부착되어 침식으로부터 보호 할 수 있습니다. 그러나 이와 관련하여 더 많은 과학적 증거가 필요합니다.

3. 고혈압을 되돌릴 수 있습니다.

나트륨과 콜레스테롤은 고혈압을 유발할 수 있습니다. 혈압 상승을 막을 수있는 저염 치즈를 사용할 수 있습니다 (10). 치즈에 함유 된 비타민 B는 고혈압을 낮추는 데에도 유용한 것으로 밝혀졌습니다 (11), (12).

시중에서 판매되는 많은 종류의 치즈는 콜레스테롤과 나트륨 함량이 높습니다. 따라서 치즈를 선택할 때 조심하십시오. 저염 치즈를 찾으십시오. 칼륨 수치가 풍부한 음식을 섭취하면 혈압을 낮추어 고혈압을 역전시킬 수 있습니다 (13).

4. 체중 증가를 촉진 할 수 있습니다

치즈는 체중 증가를 촉진 할 수있는 천연 지방이 풍부합니다. 일부 치즈에는 저지방 함량이있어 체중 균형을 유지하는 데 도움이 될 수 있습니다.

치즈에는 지방, 칼슘, 단백질 및 기타 비타민과 미네랄이 포함되어있어 근육과 뼈 건강을 향상시킬 수 있습니다 (14).

5. 필수 지방을 제공합니다

치즈는 공액 리놀레산 (CLA)과 같은 필수 지방산이 풍부합니다. 고려대와 매사추세츠 대가 실시한 연구에 따르면 CLA는 항암 특성을 가지고 있고 죽상 경화증의 발병을 예방하며 면역 반응을 조절하고 체중을 줄이면서 제 지방량을 개선하는 것으로 나타났습니다 (15).

리머 릭 대학 (University of Limerick)에서 실시한 또 다른 연구에서는 치즈와 같은 유제품에 사용 가능한 필수 지방이 항염 작용을 할 수 있음을 발견했습니다. 또한 심혈관 건강을 촉진 할 수 있습니다 (16).

일부 특정 유형의 치즈에는 심장을 질병으로부터 보호 할 수있는 오메가 3 지방산이 포함될 수 있습니다 (17).

6. 암 위험을 줄일 수 있습니다

치즈에는 암 예방에 매우 중요한 기능을하는 공액 리놀레산과 스핑 고지 질이 포함되어 있습니다 (18). 밀라노 대학에서 실시한 연구에 따르면 스핑 고지 질은 인간의 대장 암을 억제 할 수 있습니다 (19).

치즈의 칼슘 함량은 특정 유형의 암 예방에 도움이 될 수 있습니다. Texas Tech University Health Sciences Center에서 실시한 한 연구에서는식이 칼슘이 대장 암 예방에 유망한 후보가 될 수 있음을 발견했습니다 (20).

7. 임신 중에 도움이 될 수 있습니다

치즈의 칼슘은 임산부에게 매우 좋습니다. 분만 중 수축을 자극하는 데 도움이됩니다. 칼슘은 또한 수유 중 영양소 결핍을 보충합니다. (21)

치즈는 태아 발달에 필요한 모든 필수 비타민과 미네랄을 갖춘 임산부에게 좋은 선택이 될 수 있습니다.

8. 면역 체계를 향상시킬 수 있습니다

Some types of cheese are known to boost the functioning of the immune system. A mice study showed that a diet containing cheese could regulate the immune and inflammatory responses in the body (22). This can reduce illness and disease.

Cheese fortified with probiotic bacteria may boost immune health (21). It may also prevent immunosenescence (gradual weakening of the immune system) in the elderly (23).

9. May Promote Thyroid Health

Adding cheese to your diet may help promote thyroid health. Cheese is a rich source of selenium that may regulate thyroid function (24). Selenium has the ability to counteract the development of viruses by aiding the production of thyroid hormones.

Cheddar cheese is a type of hard cheese. Adding it to your diet may reduce the risk of thyroid disorders.

10. May Improve Brain Function

Cheese, particularly the Camembert variant, may help improve brain function. The extracts of Camembert cheese may reduce the levels of inflammatory cytokines. It may help reduce the risk of Alzheimer’s disease and improve brain function(25).

11. May Boost Skin Health

Anecdotal evidence suggests that cheese may promote skin health. Vitamin B it contains may aid cell metabolism and growth. This could give you glowing skin and may also help reduce blemishes. However, limited research is available in this regard.

Though cheese is generally safe for consumption, it does have a few side effects that you need to keep in mind. Check them out in the next section.

What Are The Side Effects Of Eating Cheese?

Individuals who are sensitive to milk products should avoid cheese. It may cause allergy, lactose intolerance, constipation, migraine, and headaches. A diet high in saturated fats and sodium (eating excess cheese) may also lead to cardiovascular diseases, high blood pressure, and diabetes.

• May Cause Allergies

Some people are allergic to milk proteins, such as casein. This may cause an inflammatory reaction throughout the body and lead to skin rashes, sinus congestion, and acne flares (26).

• Lactose Intolerance

People who are sensitive to lactose lack the enzyme that breaks down the sugar in their body (27). Lactose intolerance may cause gas, bloating, and diarrhea (28). Anecdotal evidence states that it may also cause constipation. Hence, individuals who are sensitive to lactose should limit their cheese intake.

• May Cause Migraines

The intake of a lot of cheese may cause migraines and headaches. The tyramine in aged cheeses may trigger migraines in some individuals (29).

• May Interact With Drugs

People who are taking monoamine oxidase inhibitors (MOIs) should avoid the intake of cheese. These drugs are used to treat depression. MOIs may interact with tyramine that is found in aged cheeses (30).

Dairy products are high in sodium, calcium, and saturated fatty acids. Excessive intake of these compounds may lead to high blood pressure, cardiovascular diseases, prostate cancer, and diabetes (31), (32), (33).

Over a thousand types of cheese are available around the world. But we commonly use six types. Find out more about them in the next section.

What Are The Different Types Of Cheese?

• Fresh Cheese

Fresh cheese generally tastes mild and is the youngest form of cheese with a high moisture content. It has a soft texture and an easily spreadable nature. Cottage, cream, curd, and farmer cheeses are some of the widely available fresh cheeses.

• Aged Cheese

It has a sharp flavor with a firm texture. In aged or matured cheese, the lactose is totally converted into lactic acid. The longer the age of cheese, the sour or sharper its flavor. Parmesan, Swiss, and cheddar are examples of aged cheeses.

• Whole-milk Cheese

Most varieties of cheese are made of whole milk. According to the United States Department of Agriculture, (USDA) one ounce (28 g) of whole-milk cheese contains 5 g of saturated fat (34).

• Processed Cheese

Processed cheese is the traditional cheese with unfermented dairy products, salt, and emulsifiers. It has a consistent texture and can melt smoothly. This type of cheese can be sold in pre-sliced and unsliced forms with added preservatives and food colors.

• Low-fat Cheese

In this type of cheese, fat is removed from milk prior to the cheese production process. Low-fat cheese is made with 2% milk and is available with a hard and rubbery texture.

• Non-dairy Cheese

Non-dairy cheeses are highly processed cheeses and are consumed by those who are highly sensitive to lactose. Soy and daiya cheeses are the perfect non-dairy cheese.

Now that you know the different types of cheese, let us check out some tips in the following section.

Tips

• Fresh cheese with no preservatives is to be used within a few days of purchase. Keep it in the refrigerator for storage and at room temperature right before eating.
• Individuals with cardiovascular disease or weight issues should choose low-sodium and low-fat cheese.
• Fontina is slightly fruity and buttery Italian cheese. It is among the best melting cheeses available.
• Mozzarella cheese is the popular pizza topping of all-time. It has a perfect consistency and a straightforward flavor.
• High-fat cheese, such as blue cheese, can be used for adding flavor. Crumbling a little into a sauce or over a salad provides taste without too many calories.

Cheese is also used in cooking many delicious dishes. Check out the following tasty recipes.

Easy And Delicious Cheese Recipes

1. Cottage Cheese Chicken Enchiladas

Ingredients

• Chicken breasts – 2
• Chopped onion – 1/2 cup
• Chopped green chili peppers – 1 can
• Enchilada sauce
• Cottage cheese – 2 cups
• Sour cream – 1/2 cup

Procedure

1. Preheat the oven to 350°F.
2. Shred two chicken breasts and combine them with half a cup of chopped onion and a can of chopped green chili peppers in an oiled pan.
3. Sauté the mixture until it turns brown. Add taco seasoning following the package directions.

In a large bowl, mix half a cup of sour cream, two cups of cottage cheese, and season with salt and pepper.

1. Place a spoonful of your chicken mix and cheese mix in 6-inch soft tortillas.

Add some shredded cheese, roll them up, and place them in a greased baking dish.

1. Pour the enchilada sauce and sprinkle the shredded cheddar.
2. Allow baking for about 30 minutes until the cheese is melted on top. Serve with Spanish rice.

2. Spinach And Goat Cheese Frittata

Ingredients

• Pancetta – 6 slices
• Spinach – 1 cup
• Leek – 1
• Eggs – 8
• Goat cheese – 1/2 cup
• Salt and pepper

Procedure

1. Preheat your oven to 400°F.
2. Heat olive oil and add 6 slices of pancetta.
3. Cook over medium-high heat until crispy. Allow to cool on a separate plate before crumbling into small pieces.
4. Slice up a small leek and add it to your pan.
5. Cook over low heat until soft and slightly browned.
6. Add a cup of fresh spinach and cook until wilted.
7. Remove the leek and spinach mixture from the pan and allow to sit with the pancetta.
8. Beat 8 large eggs and add them to the pan, season with salt and pepper, and cook for about a minute.
9. Spread the pancetta, leek, and spinach mixture over the eggs and top with about half a cup of goat cheese crumbles.

Bake for a few minutes until the frittata is set. Cut into wedges and serve immediately.

3. Loaded Cauliflower

Ingredients

• Cauliflower – 1
• Garlic powder – ¼ teaspoon

Butter – 3 tablespoons

• Sour cream – 4 ounces
• Snipped chives – 2 tablespoons
• Shredded cheddar – ½ cup

Procedure

1. Combine a whole head of cauliflower and two tablespoons of water in a microwave-safe bowl. Cover with clear wrap and microwave for 5-8 minutes until tender.
2. Drain the excess water and allow to cool for a few minutes.
3. Transfer the cauliflower to a food processor and blend until fluffy.
4. Add ¼ teaspoon of garlic powder, 3 tablespoons of butter, and 4 ounces of sour cream.
5. Blend again until the mixture looks like mashed potatoes.
6. In your serving dish, combine the cauliflower mixture and about 2 tablespoons of snipped chives, and mix in a ½ cup of shredded cheddar.
7. Season with salt and pepper. Top the mixture with another ½ cup of shredded cheddar.
8. Pop it back in the microwave for a few minutes or put it under your broiler to allow the cheese to melt.
9. Sprinkle on some chopped chives and serve.

4. Skinny Mac And Cheese

Ingredients

• Grated cauliflower – 3 cups
• Sliced garlic – 2 cloves
• Chicken broth – 1 to 1 ½ cups
• Elbow macaroni – 2 cups
• Milk – 1/2 cup
• Flour – 2 tablespoons
• Grated cheddar cheese – 1 ½ cups
• Low-fat Greek yogurt – 1 cup

Procedure

1. Grate about a pound and a half of cauliflower into a large bowl.
2. Measure about 3 cups of the grated cauliflower and add to a slow cooker with 2 cups of elbow macaroni and 2 cloves of sliced garlic.
3. Whisk 1 ½ cups of chicken broth, ½ cup of milk, and 2 tablespoons of flour in a separate bowl.
4. Pour the mixture over the cauliflower and macaroni, stirring everything
5. Allow to cook until macaroni is tender.
6. Stir in 1 ½ cups of grated cheddar cheese and a cup of low-fat Greek yogurt.
7. Top with more shredded cheddar, salt, and pepper, melting the cheese before serving.

5.

Ingredients

• Zucchinis – 4 to 5
• Olive oil – 2 tablespoons
• Garlic – 2 cloves

Procedure

1. Preheat the oven to 350°F and line a baking sheet with foil.
2. Slice about 4 to 5 zucchinis into wedges (quarter them lengthwise).
3. In a separate bowl, mix 2 tablespoons of olive oil, the zest of a lemon, and 2 cloves of garlic (minced).
4. Spread the zucchini slices on the lined baking sheet and brush with your olive oil mixture.
5. Sprinkle with shredded parmesan and season with salt and pepper.
6. Allow to bake for a few minutes until the zucchini is tender, and then allow to boil until the parmesan is golden.
7. Serve as a snack or a side with your favorite dish.

Conclusion

Cheese is a nutrient-rich food with many health benefits. It may promote bone and dental health, reduce hypertension, aid weight gain, and help prevent cancer.

However, some people are allergic to dairy products. People who are sensitive to lactose should avoid including cheese in their diet. Also, excess consumption of cheese may lead to some side effects. Hence, limiting its consumption and consulting a health care provider in case of any emergencies is better.

Expert’s Answers For Readers’ Questions

Does cheese increase belly fat?

Cheese is a good source of fat and may increase belly fat.

What happens if I eat cheese everyday?

Daily intake of cheese may offer the benefits mentioned in the article. However, excess consumption may increase the risk of high cholesterol and heart disease.

Can cheese clog your arteries?

과도한 치즈 섭취는 동맥을 막을 수 있습니다. 따라서 식단에서 치즈 섭취를 제한하십시오.

체중 감량을 위해 치즈 섭취를 중단해야합니까?

치즈는 칼로리가 높기 때문에 체중 증가를 촉진 할 수 있습니다. 치즈 섭취를 제한하거나 피하면 체중 감량에 도움이 될 수 있습니다.

체중 감량에 가장 적합한 치즈는 무엇입니까?

코티지 치즈는 지방 함량이 가장 낮으며 체중 감량에 가장 효과적입니다.

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Stylecraze는 엄격한 소싱 지침을 가지고 있으며 동료 검토 연구, 학술 연구 기관 및 의학 협회에 의존합니다. 우리는 3 차 참조를 사용하지 않습니다. 당사의 편집 정책을 읽으면 콘텐츠가 정확하고 최신인지 확인하는 방법에 대해 자세히 알아볼 수 있습니다.

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