How useful is cottage cheese, is it possible to eat it when losing weight and at night. The benefits and harms of cottage cheese for the elderly Daily use of cottage cheese

Cottage cheese is one of the most famous and useful fermented milk products. In addition to the taste qualities for which it is famous, cottage cheese has many healing properties for the body.

According to historical evidence, cottage cheese was known in ancient Rome. In Rus', it was traditionally obtained from curdled milk - ordinary sour milk, which was placed in a heated oven in a clay pot, after which the curdled curdled milk was poured into a linen bag so that the whey formed was glass. After that, the curd was put under a press so that the whey was completely separated and a fairly dense mass formed. In a similar way, cottage cheese is prepared at home today.

• Bold (18% or more);
• Bold (diet soft, 9%);
• Non-greasy (up to 3%).

Cottage cheese is also distinguished by the way milk proteins coagulate. It happens:

• Acidic, usually made from skimmed milk. In this case, the protein is folded under the action of lactic acid, which is formed during lactic acid fermentation;
• Acid-rennet, prepared with the simultaneous use of lactic acid bacteria starter and rennet.

Composition of cottage cheese

The nutritional value of cottage cheese is higher than that of milk, since usually about 200 g of cottage cheese can be prepared from 500 g of milk. In addition, the nutritional value of cottage cheese depends on its fat content. Yes, it contains:

• In fat - 15 g of protein, 18 g of fat, 2.8 g of carbohydrates;
• Bold - 18 g protein, 9 g fat, 3 g carbohydrates;
• In non-fat - 22 g of protein, 0.6 g of fat, 3.3 g of carbohydrates.

The composition of cottage cheese includes:

• Vitamins - A, D, C and B vitamins;
• Minerals - iron, calcium, phosphorus;
• lactose (milk sugar);
• Enzymes.

Calorie cottage cheese

The calorie content of cottage cheese depends on its fat content. So, low-fat cottage cheese 0.6% contains 110-120 kcal, bold 9% - 169 kcal, fat 18% - 236 kcal.

The most beneficial for health is cottage cheese, which is low in calories and fat. Also, depending on the calorie content, cottage cheese is used both for diets and nutrition of athletes, and for preparing various dishes.

Useful properties of cottage cheese

Cottage cheese is an indispensable product for a healthy and nutritious diet. The beneficial properties of cottage cheese are due to the technology of its preparation, as a result of which two valuable components are extracted from it - milk fat and easily digestible milk protein. Milk protein (casein) has a high nutritional value and is able to replace animal proteins.

One of the beneficial properties of cottage cheese is the amino acids it contains, which are necessary for the prevention of liver diseases.

Cottage cheese is rich in phosphorus and calcium, without which the proper formation of bones and the skeletal system is impossible. These minerals are especially needed:

• With fractures;
• Children during the growth of teeth and bones;
• With hypertension and heart disease;
• With rickets;
• With kidney disease;
• Pregnant women;
• To old people.

Another useful property of cottage cheese is due to its constituent lactic acid bacteria, which improve the functioning of the gastrointestinal tract, and also normalize intestinal motility.

The benefits of cottage cheese

The benefits of cottage cheese as a source of calcium, amino acids and vitamins for children and the elderly have been proven. In addition, cottage cheese helps to normalize the functioning of the nervous system, increase the level of hemoglobin in the blood and can be used as a prophylactic for metabolic diseases. In baby food, the benefits of cottage cheese are noted when it is used as part of diets in the treatment of diseases of the kidneys, liver, digestive system, lungs and cardiovascular system.

The benefits of cottage cheese have also been proven:

• To increase the production of growth hormone. Back in the 70s of the last century, it was found that the use of proteins helps to increase the level of growth hormone;
• To reduce excess weight. Many studies confirm that cottage cheese and other milk proteins contribute to effective fat burning;
• To increase muscle mass. The amino acids of cottage cheese, providing the building of muscles and other tissues, are preferable to other sources of protein for building muscle mass. In addition, cottage cheese is rich in calcium, which contributes to an increase in testosterone levels, and, as a result, the rapid growth of muscle mass;
• As a prevention of atherosclerosis, since cottage cheese contains calcium and phosphorus salts, as well as methionine and choline.

Curd storage conditions

Cottage cheese is a perishable product. It must be stored in the refrigerator for no longer than 2-3 days. Also, so that it does not deteriorate, it should not be stored in plastic bags. The best way to store cottage cheese is enameled or glassware.

It is recommended to freeze homemade cottage cheese for long-term storage. In this case, it does not lose its useful properties, although the taste qualities become somewhat lower.

The use of cottage cheese

Cottage cheese as a source of easily digestible protein and calcium is recommended to eat daily up to 200 g.

Also, many nutritionists advise including it in various diets for weight loss:

• 400 to 600 g fat-free cottage cheese with 60 g sour cream, divided into four meals. In addition, during the day you can drink up to 100 ml of coffee or tea with milk and up to 2 glasses of rosehip broth;
• Three times a day, 100 g of low-fat 0.6% cottage cheese and 900 g of kefir, divided into six doses.

Eating cottage cheese before bed is a popular practice among bodybuilders and strength athletes. It is believed that during sleep, muscles recover and grow, and cottage cheese is a catalyst for these processes. Of course, in these cases, preference should be given to low-calorie low-fat cottage cheese.

Cottage cheese has long been used in folk medicine in the treatment of strokes, bruises, tumors. It is used for compresses, which are prepared from 2 tbsp. spoons of natural cottage cheese with 1 tbsp. a spoonful of honey. When treating burns, slightly warm cottage cheese should be applied up to three times a day to the burned area.

In addition, cottage cheese is also used for cosmetic purposes in the preparation of various creams and masks for the face and body.

With different calorie content, cottage cheese is widely used by culinary specialists all over the world. Many different desserts are prepared from it - cheesecakes, soufflés, cottage cheese, casseroles, muffins, cakes, cheesecakes and many other dishes.

Harm of cottage cheese

Cottage cheese does not cause harm in cases where you eat low-fat species with low calorie content. It is also necessary to carefully observe the recommended storage conditions and you should not eat cottage cheese that is stored longer than 2-3 days from the date of preparation.

Cottage cheese is considered a healthy product suitable for almost everyone. Cottage cheese can bring harm only in cases of individual intolerance to fermented milk products, as well as if it is eaten in excessive quantities.

Harm from cottage cheese can also occur with regular use of a “curd product”, in which starch and other third-party ingredients are added to increase calorie content and shelf life.

Curd contains many nutrients. It will help to lose weight or make the body embossed. Cottage cheese can be eaten with fruit, toast, or added to salads and pastries.

Curd is divided into:

• fatty - 18%;
• bold - 9%;
• lean - less than 8%.

There is also a fat-free product.

The composition and calorie content of cottage cheese

One of the most valuable nutrients in cottage cheese is vitamin K2.

Nutritional information for 1 cup 1% cottage cheese:

• 163 kcal;
• 6.1 gr. carbohydrates;
• 28 gr. squirrel;
• 3 gr. fat.

In % of daily value:

Nutrient composition of cottage cheese:

Organic cottage cheese has an ideal ratio of omega-6 to omega-3, does not contain antibiotics and growth hormones.

The beneficial properties of cottage cheese have been studied and proven by research. The combination of nutrients in this product will improve immunity.

For bones and muscles

Cottage cheese in the diet - prevention of osteoporosis. It is a source of calcium, which is important for healthy teeth and bones.

Athletes consume cottage cheese because of the content of the neurotransmitter Alpha-GPC, which increases the production of growth hormone and muscle mass.

Curd is rich in phosphorus. When working together with calcium, the elements strengthen bones. This is especially important for postmenopausal women.

For the heart and blood vessels

Cottage cheese contains a magical trio: vitamin D3, vitamin K2 and calcium. It reduces the risk of cardiovascular disease.

For nerves and brain

The neurotransmitter in cottage cheese improves brain function in the elderly. It is effective in mild to moderate Alzheimer's disease.

For the gastrointestinal tract

Cottage cheese improves metabolism and reduces the risk of obesity. People who regularly consumed cottage cheese have lower cholesterol levels and a good metabolism.

The cottage cheese diet helps patients with chronic constipation. Some cottage cheese manufacturers add live bacteria to the product or that are beneficial for intestinal health.

Cottage cheese contains a lot of protein, which helps to lose weight and creates a feeling of satiety.

For the pancreas

Slow metabolism is a problem for diabetics, especially men. The use of cottage cheese reduces the likelihood of its development.

Cottage cheese prevents insulin sensitivity by 21%, which also leads to the development of type 2 diabetes.

For the reproductive system

Cottage cheese contains folic acid, which ensures the prevention of malformations of intrauterine development.

Curd helps prevent prostate cancer.

For immunity

Cottage cheese contains beneficial bacteria that support the immune system and reduce the development of allergies.

Linoleic acid in cottage cheese helps treat and prevent cancer. It improves metabolism.

Even in ancient times, people knew about the benefits of cottage cheese, which in Rus' was called cheese. Modern scientists have proven that the properties of this product are due to its composition. When curd, which is curdled milk separated from whey, is cooked, milk fat and protein are released.

Protein is a building material for the human body, for the formation of muscle, bone and other tissues in the human body, therefore, women also need to comply with the norms for protein intake. To adhere to this norm, it is enough to eat only 300 grams of cottage cheese per day, while it is not necessary to consume meat or eggs.

Curd contains proteins such as choline, casein and methionine, which are excellent substitutes for other proteins of animal origin.

In the process of curdling, milk protein becomes easier for the enzymes of gastric juice to break down, so curd is absorbed better than milk. Experiments show that less is allocated for the processing of cottage cheese in the stomach than for the breakdown of milk or kefir.

Minerals, which are part of cottage cheese, are also beneficial for the body. Calcium promotes the growth and strengthening of bones, cartilage and teeth, this mineral is necessary for diseases of the heart, kidneys, rickets,. Also, cottage cheese has a lot of potassium, which has a positive effect on the work of the heart, magnesium, which is necessary for the functioning of cells and nervous tissue, sodium, iron, chlorine, phosphorus.

Vitamins of group B in the composition of cottage cheese play an important role in metabolism and protect against atherosclerosis, vitamin C improves immunity, vitamin A increases visual acuity. Amino acids are a good prophylactic against liver diseases. Also, cottage cheese is included in the composition of diets for diseases of the kidneys, gastrointestinal tract, respiratory system, heart and blood vessels. It regulates the level of hemoglobin in the blood, reduces inflammation on the skin, eliminates pain in the joints.

Is cottage cheese harmful?

It is not always and not for everyone to eat cottage cheese. It contains quite a lot of fat, so people suffering from excess weight or high cholesterol levels in the blood are advised to eat fat-free cottage cheese. Such a product has the same amount of nutrients, but its fat content is reduced from 18 or 15% to 1.8 or 1%. It saturates the body, brings a large amount of nutrients, but has few calories, so it is ideal for diet food.

But healthy people with normal cholesterol levels can also eat regular fatty cottage cheese, the amount of fat in its composition is not harmful.

Also, you can not use this product for diseases associated with calcium metabolism in the body. It is undesirable to eat cottage cheese mass or curds with sugar and flavorings in the composition, especially for those who have high blood sugar levels. To make the taste more pleasant, you can add slices of banana, apple, dried fruit. After the expiration date, cottage cheese can lead to indigestion.

Nutrition is very important for the normal functioning of our body. But with the development of civilization, problems with food consumption are becoming more and more. Permanent employment does not allow to pay due attention to this issue.

In addition, the deficiency in the body of various vitamins and microelements, in turn, leads to many diseases and to general disorders in the state - fatigue, loss of efficiency. In this article we will talk about how to get cottage cheese at home, the benefits and harms for the body, the importance of cottage cheese in human nutrition. So, let's begin…

It is impossible to state with certainty the approximate time of the invention of this product. Perhaps it appeared when our ancestors left sour milk unattended, and whey accidentally leaked out of it ...

One thing is known that cottage cheese entered our diet when goats and cows were tamed. There are many ways to prepare this wonderful product. Among our ancestors, it was called sour cheese and was prepared in a cooling oven by placing curdled milk in it.

After a few hours, they took it out, put it in a cloth bag and filtered off the excess serum. Then the product was moved under the press. There was a way to prepare the so-called "dry" cottage cheese - it could be stored in the cellar, and it could be taken on the road without fear for safety. To do this, the cottage cheese was placed again in the oven, and then again under the press. At that time, such a product was valued much more than a fresh, but perishable product.

Curd itself is a versatile food. It is eaten both sweet and salty, mixed with various ingredients - sour cream, sugar, berries, honey, wine. It is the main ingredient in the preparation of casseroles, cheesecakes, pancakes. It can be used both as a nutritious food and as a dietary dish.

What are the benefits of cottage cheese for the body?

As for the nutritional value - and here cottage cheese is recognized as universal. It contains the highest amount of easily digestible proteins of all dairy products. They break down into different amino acids, such as choline, tryptophan, methionine, and are actively consumed by the body.

Due to its easy digestibility, cottage cheese is recommended for both young children and the elderly with various digestive disorders. It is also included in the list of mandatory products for the restoration of the body after various diseases and surgical interventions. It can be used even for chronic ailments of the gastrointestinal tract - it does not increase acidity and does not cause irritation of the surface of the stomach.

The benefit of cottage cheese is also that it contains a small amount of fat, it will help you get enough without harming your figure, and also helps to gain muscle mass. Depending on the fat content, the number of calories in one hundred grams of the product can range from 90 to 230. But note that glazed curds and curd masses are not so useful. First, they are often loaded with preservatives. And secondly, their calorie content is much higher due to the content of chocolate, sugar and cream.

In addition to the high content of amino acids and calcium, cottage cheese contains B vitamins, vitamins A, E, P, it is rich in salts of sodium, iron, copper, magnesium, etc. All these compounds contribute to the rapid absorption of this product. It is especially useful for pregnant and breastfeeding women, and babies begin to give it as early as five to seven months. Children's cottage cheese has a low percentage of fat content and is prepared from milk, which is slightly and briefly heated.

Cottage cheese is necessary for the body for the normal functioning of all internal organs, especially bone tissue. It has a positive effect on the work of the heart and blood vessels, the formation of red blood cells and nervous health.

Therefore, it is advisable to periodically arrange curd days for yourself. They will play the role of unloading, improving metabolism and helping to cleanse the body.

To do this, you need to eat 100-150g of cottage cheese with sour cream three or four times a day. It’s not worth eating anymore, since 150g is the maximum dose that the body can absorb at a time. Although such a diet will not contribute to weight loss, it will definitely benefit.

You don't need any special equipment to make your own cheesecake. Take village milk, pour it into a saucepan and leave it in a warm place for a day. Then heat until almost boiling and let cool. Fold several layers of gauze and strain the resulting substance through it. Build a bag of cheese from cheesecloth and hang it over a saucepan. Excess whey will drain off and the product will be ready for consumption. Remember that homemade cottage cheese is often fatter than store-bought, and its cost is higher. Whey can be drunk as a dietary product, or you can cook pastries based on it.

Always remember that cottage cheese can harm the body only in one case, when you eat it stale. The thing is that stale cottage cheese can be a breeding ground for pathogenic microorganisms. It can cause serious poisoning or an allergic reaction. Therefore, do not store it for longer than two or three days, and then use it only after heat treatment - in the form of casseroles or cheesecakes.

It is believed that the ancient Romans had prototypes of cottage cheese. Today cottage cheese is present in many national cuisines of the world. In some countries, it is considered one of the varieties of cheese, and somewhere a separate product. It is actively used in clinical nutrition and in all kinds of diets. But, how to find out what are the benefits and harms of cottage cheese? However, first things first.

Composition and calories

In many ways, the chemical composition depends on the fat content of the product, as well as its calorie content. The calorie numbers are something like this:

1. Fat contains 226 kcal per 100g.
2. Bold is 156.
3. Low fat - 86 kcal.
4. In fat-free cottage cheese - 70 kcal.

It is worth noting that cottage cheese is considered fat with 19% fat per 100g, in bold - 1-18%, in non-fat - a maximum of 3%. Carbohydrates here are represented by lactose, proteins contain from 14 to 18 g. The vitamin composition of cottage cheese is also rich. Yes, there is:

• retinol;
• beta carotene;
• riboflavin;
• thiamine;
• nicotinic acid;
• tocopherol (exclusively in fatty cottage cheese);
• ascorbin;
• cyanocobalamin (where the fat content is high);
• folic acid (not present in low-fat cottage cheese).

The mineral composition of the dairy product is also luxurious. Yes, there is:

• iron;
• calcium (cottage cheese is one of the champions in its content);
• sodium;
• phosphorus in large quantities;
• magnesium;
• zinc (only in fatty cottage cheese);
• potassium;
• fluorine (only in fatty forms);
• copper (only in fatty cottage cheese).

Useful properties of cottage cheese

One of the main advantages of cottage cheese is that it is easily and quickly digested, because this product lacks both cellular and tissue structure, which distinguishes it from animal proteins. Proteins are not only abundant here, but they are also well balanced due to their denaturation. In addition, casein itself is easier to digest than animal proteins. When using cottage cheese, much less gastric juice, enzymes and hydrochloric acid are released than when using other fermented milk products.

There is also a lot of methionine, that is, an essential amino acid that has a lipotropic effect. Methionine not only lowers the level of "bad" cholesterol, but also prevents the development of fatty liver. This problem can occur, for example, when taking certain medications and when strong toxins act on the body. When taking anabolic steroids to treat certain ailments, this dairy product is a must.

Another value of it lies in the abundance of calcium, which, like proteins, is easily absorbed by the body. And it's not just bones, hair, nails and teeth. This fermented milk product is a medicine for the treatment of rickets and ailments of the musculoskeletal system, after fractures, in addition, it restores cartilage tissue. It also has a positive effect on nerve tissue.

This product is simply necessary for diseases of the heart, blood vessels, blood and hematopoiesis. Cottage cheese must be in diets for the treatment of liver ailments, hypertension, atherosclerosis, tuberculosis.

As a dietary product, it is also used in the treatment of gastrointestinal ailments. These are ordinary gastritis, and ulcers, and intestinal ailments, and pancreatitis, and all diseases of the gallbladder or liver. In addition, the product also contributes to the removal of excess urine from the body, therefore it is recommended not only for hypertension, but also for diabetes and kidney ailments, as well as for all kinds of edema.

But traditional medicine has come up with a way to use it externally. So, with bronchitis and pneumonia, it is recommended to make a honey-curd compress at night. It is laid on the back and secured with paper and a warm cloth.

Harm of cottage cheese

An ideal product for a diet can, in some cases, do harm. For example, it is definitely not suitable for people who have lactose intolerance. It is not recommended to abuse this product for kidney ailments: there are too many proteins that load this paired organ.

Fatty types of cottage cheese are not recommended for those who suffer from or atherosclerosis. Well, of course, it is forbidden to eat spoiled cottage cheese, which has expired: at the store it does not exceed 5 days, at home - no more than a day and a half. Delay can provoke intestinal infections.

Types of cottage cheese

Varieties of cottage cheese differ not only in fat content, but also in other criteria. So, according to the method of preparation, cottage cheese can be divided into two types:

1. Acid-rennet, in the manufacture of which pepsin is used (rennet can be used) and lactic acid bacteria, more precisely, their starter cultures.
2. Acid. Here, only starter cultures are used to fold the protein. It is usually made from skimmed milk.

Fat-free cottage cheese: benefits and harms

Fat-free cottage cheese is no less useful than any other. There is phosphorus, and calcium, and proteins. But there are some subtleties.

It cannot actively harm health, but a reduced percentage of fats makes it less possible to fully absorb the same calcium and proteins. So, calcium is poorly absorbed without fat-soluble vitamins, which are almost absent in this product. And finally, there is not much cephalin and lecithin here, which are involved in many processes in the body, for example, in the transmission of a nerve impulse.

In addition, the taste of such cottage cheese is not very expressive. It's not terrible, but manufacturers improve it with nutritional supplements. Not all of them are useful.

Albumin cottage cheese: benefits and harms

This is a secondary raw material of cheese making, it is prepared from cheese whey and enriched with albumin protein. There are no fats, only 2 g of carbohydrates, but a dozen and a half names of microelements and macroelements. The product is easily digested, has a positive effect on metabolism and immunity. Helps to remove cholesterol and maintain water-salt metabolism, ideal for overweight people.

It can be harmful if expired, or for people with kidney problems: in this case, its amount is reduced to 400 g per day.

Grain cottage cheese: benefits and harms

Its benefits and harms are identical to any other type of cottage cheese, but it spoils more slowly than normal and is larger in volume. However, do not joke with the shelf life of the product.

Frozen cottage cheese: benefits and harms

When frozen, this product does not lose its beneficial and harmful properties, but it must be frozen and thawed correctly:

1. The “correct” freezing temperature is from 18 degrees below zero.
2. You need to freeze in small portions, you can not use plastic bags.
3. You can store up to two months.
4. It is better to defrost in the refrigerator - it will take about half a day, but this way you will not lose the beneficial properties of the product.
5. After defrosting, squeeze the product lightly.
6. It is better not to freeze cheese masses and sweet curds.

Goat cottage cheese: benefits and harms

This product is distinguished by a large amount of vitamins B 2 and B12, rich in magnesium and copper. By the amount of protein, it is close to meat, but less calorie. The product is required for use by patients with osteoporosis.

It can become harmful only when consumed in excess: there are a lot of saturated fatty acids, and they lead to weight gain. Abuse of the product can also lead to an increase in cholesterol levels.

Homemade cottage cheese: benefits and harms

If you made cottage cheese with your own hands, then you are confident in the quality of the products from which it was prepared. And this is a big plus. Homemade cottage cheese is no less useful than store-bought options.

But it can be harmful if the expiration date has long expired. You can store it for only 36 hours. Spoiled cottage cheese can provoke vomiting and nausea.

Cottage cheese from powdered milk: benefits and harms

Powdered milk, and hence the cottage cheese from it, retains all its useful properties. The only feature is that the product has reduced fat content.

Harm is possible only if low-quality milk powder or its dubious substitutes were used in the preparation.

Combination with other products

Cottage cheese goes well with both sweet and cinnamon. But we will talk about the most famous combinations.

With honey. Cottage cheese is good because it gives the body an infinite amount of vitamins, microelements and macroelements and helps the immune system to work.

Harm is possible only if honey is of poor quality, you are allergic to it, or you abuse honey: this is also excess sugar in the blood.

With sour cream. Together, they will not only provide calcium to even the most growing body, but are generally capable of much. Sour cream is very rich in useful elements, including biotin, beta-carotene, phospholipids, phosphorus, magnesium, calcium, zinc and potassium. This dish is simply necessary for young children whose musculoskeletal system and teeth are being formed.

Since sour cream is rich in fats, it is better to limit it to people who are prone to fullness and suffering from vascular diseases.

Cottage cheese with linseed oil. These are products made for each other. Flaxseed oil is a luxurious source of linoleic, linolenic and oleic acids. Proteins allow them to be better absorbed. And the acids themselves help the rapid absorption of all the nutrients from the cottage cheese. This mixture will help to lose weight and normalize the work of the female genitourinary system.

Harm is possible if you have chronic pancreatitis or cholecystitis. The mixture is not recommended for "female" cancers. Well, the oil must be fresh.

Cottage cheese with sugar or jam. Here we are talking about improving the taste of cottage cheese. And if jam is fruit, which means some vitamins, then sugar will only add calories and provoke weight gain. But you can replace them with dried fruits or marmalade.

For the male body

Cottage cheese, especially albumin, is the best way to build muscle mass without dangerous chemicals. Therefore, athletes need to pay close attention to it.

Benefit and harm to a woman's body

Cottage cheese is not only a source of beauty. It will help fight bone thinning during menopause, establish the menstrual cycle, but also overcome frigidity. Without fail, expectant mothers need it, but also nursing ones too.

Cottage cheese for children

Often this is the very first complementary food. And the most needed. For children whose skeleton and molars are just being formed, this product is simply necessary. Schoolchildren need it to maintain brain function and intellectual development.

Cottage cheese can be harmful to children only if it is intolerant, if it is a poor-quality product (remember that it is easier for a child to get poisoned) and if there are problems with the kidneys.

For people aged

With age, when the lack of calcium is more and more noticeable (and these are permanent fractures and injuries), you need to include this product in your menu. And even if they never loved him.

It is important to remember that in adulthood, the metabolism slows down. In order not to burden the body, older people are better off eating low-fat types of cottage cheese.

Cottage cheese for weight loss

Cottage cheese is an important component of many protein (and not only) diets. It perfectly saturates and does not allow you to eat too much. But do not abuse it - an excess of protein leads to serious metabolic disorders and liver diseases.

conclusions

Cottage cheese is a product that can be called a buzzword superfood. There is a sea of ​​minerals and vitamins, as well as protein that is easily digestible. But all this applies only to high-quality cottage cheese. Also, don't overuse it. And finally, you should not choose the most low-fat types of it: in this way you deprive yourself of many vitamins.