钙含量是牛奶近8倍的“补钙王者” 吃它这一点要注意

Core Viewpoint - Cheese is an underrated source of calcium, often overlooked compared to milk, and has significant nutritional benefits that contribute to daily calcium intake and overall health [1][4]. Nutritional Benefits of Cheese - Cheese is a concentrated dairy product, requiring 10 kg of fresh milk to produce 1 kg of cheese, resulting in higher nutrient density due to the removal of most water content [3]. - The calcium content in cheese is approximately 799 mg per 100 g, nearly eight times that of milk, making it a substantial contributor to daily calcium needs [4]. - A daily intake of 30-50 g of cheese can provide nearly 400 mg of calcium, significantly aiding in meeting the recommended daily intake for various age groups [5]. Protein and Vitamin Content - Cheese contains nearly eight times the protein found in milk, with proteins being more easily digestible due to fermentation processes [6]. - It is rich in fat-soluble vitamins, including vitamins A, B, and D, which are concentrated during the cheese-making process [7]. Mineral Content - In addition to calcium, cheese has excellent levels of phosphorus, magnesium, iron, and zinc, being 3.6, 5.2, 8, and 25 times higher than those in fresh milk, respectively [8]. Lactose and Digestibility - Cheese contains minimal lactose, making it suitable for individuals with lactose intolerance, as most lactose is removed during the cheese-making process [10]. Caloric Comparison - Cheese has a caloric content of 328 Kcal per 100 g, and substituting 30-50 g of cheese for milk results in lower caloric intake compared to drinking 300-500 ml of milk [12]. Selection Criteria for Cheese - Consumers should pay attention to the cheese's composition, preferring natural cheese with a higher cheese content (over 50%) and being cautious of processed cheese products [14][16]. - It is advisable to choose cheese with a favorable calcium-to-sodium ratio, ideally greater than 1, to avoid excessive sodium intake [17][18]. Health Considerations - While cheese is nutritious, it is important to monitor sodium intake, especially for individuals with hypertension, and to select low-sodium varieties when possible [22].