Dairy Products p. 2

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Products:
Any	Cheese

Digestion speed:
No matterFast (up to an hour)Average (up to 2 hours)Slow (2-3 hours)Very slow (4 and above)Perfect for keto and LCHF (2 and more)

Suitable for diet:
No matterKetoStrict paleoSemi-paleo

Metabolic indices

Glycemic index: ?The rate of increase in blood sugar level after consuming the product compared to pure glucose. The lower, the better.
No matterLow (<56)Low and medium (<70)High (>69)Strict keto diet (<36)Keto diet (<56)

Glycemic load: ?The lower, the better.
No matterLow (<11)Low and medium (<20)High (>19)Strict keto diet (<6)Keto dietLCHF (<16)

Insulin index (II): ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better.
No matterLow (<30)Low and medium (<61)High (>60)Strict keto diet (<30)Keto diet (<61)

Inflammatory Index (DI): ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases.
No matterStrong anti-inflammatoryAverage anti-inflammatoryNeutral impactModerate anti-inflammatoryStrong anti-inflammatory

Antioxidant (ORAC): ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day.
No matterRecommended minimum is 200g.Recommended minimum of 100 gRecommended minimum is 50 gRecommended minimum of 25 gRecommended minimum of 5 g

Health

Superfood:
No matterAny typeHigh content of antioxidantsA rich source of vitamins and minerals.Anti-inflammatory propertiesHeart health supportImproved digestionHigh protein contentA rich source of omega-3 fatty acidsImmune system supportIncreased energy and enduranceLowering blood sugar levels

Aphrodisiac:
No matterAny typePsychological impact and associationsNutritional propertiesImpact on blood circulation and blood vesselsAromas and sensory stimulation

Nutrients

Rich in vitamins:
No matterAB1B2B3B4B5B6B7B8B9B12CDEKK2

Rich in minerals:
No matterFightIronIodinePotassiumCalciumMagnesiumManganeseCopperSeleniumPhosphorusZinc

Phytoestrogens: ?Imitate the action of the female sex hormone. It is considered undesirable for men to consume large amounts of products with phytoestrogens.
No matterNoThere isIsoflavonesLignansFlavonoidsAnother type

Macros

Amount of fats:
No matterVery low (<2)Low (<5)Moderate (5-15)High (15-30)Very high (>30)Perfect for keto (>14)

Dominant fats:
No matterAny typeSaturated fatsMonounsaturated fatsPolyunsaturated Omega-3 ALAPolyunsaturated Omega-3 DHA and EPAPolyunsaturated Omega-6 LA

Amount of carbohydrates:
No matterVery low (<2)Low (2-6)Moderate (6-11)High (11-20)Very high (>20)For strict keto (<5)For LCHF (<10)

Fiber amount.:
No matterNoLow (<2)Moderate (2-5)High (5-10)Very high (>10)

Amount of protein:
No matterVery low (<5)Low (5-10)Moderate (11-20)High (21-30)Very high (>30)Ideal for keto (20-25)Perfect for LCHF (>20)

Complete protein ?Contains all nine essential amino acids in sufficient quantities to support bodily functions

Caloric content:
No matterVery low (<50)Low (<100)Average (100-200)High (200-400)Very high (>400)Perfect for keto (>200)

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Products found: 25

Cheese

Serum

Max. per day ≈ 625 g ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B2	13152812?
B5	3363?
B6	3372?
And also 1

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Calcium	10101010?

More details

Greek yogurt

Max. per day ≈ 556 g ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B12	15151314?
B7	13133311?
B2	11132310?
And also 4

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Selenium	141425138
Phosphorus	14141914?
Calcium	11111111?
And also 6

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Butter

Max. per day ≈ 20 kg ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
A	769817189?
E	15153315?
D	88881
And also 1

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Phosphorus	3353?

More details

Cheese

Mozzarella

Max. per day ≈ 1 kg 333 g (47.5 sheet) ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B12	95958188?
B2	21254620?
A	19254322?
And also 4

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Calcium	51515151?
Phosphorus	48486748?
Zinc	273759276
And also 4

More details

Cheese

Feta

Max. per day ≈ 488 g (17 sheet) ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B12	70706065?
B2	657614060?
B6	33337122?
And also 4

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Calcium	49494949?
Phosphorus	48486748?
Sodium	40407640?
And also 4

More details

Cheese

Feta

Max. per day ≈ 588 g ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B12	70706065?
B2	28346226?
A	20264523?
And also 6

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Sodium	525210052?
Calcium	49494949?
Phosphorus	48486748?
And also 3

More details

Cheese

Mascarpone

Max. per day ≈ 645 g ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B2	18213816?
B12	16161415?
A	13162915?
And also 4

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Calcium	14141414?
Phosphorus	13131813?
Zinc	681361

More details

Buttermilk 4%

Max. per day ≈ 435 ml ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B12	17171415?
B2	15173214?
B5	77126?
And also 1

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Phosphorus	14141914?
Calcium	12121212?
Acetylcholine	8101710?
And also 4

More details

Kefir 4%

Max. per day ≈ 556 ml ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B12	17171415?
B2	14163013?
B5	77126?
And also 3

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Phosphorus	13131813?
Calcium	12121212?
Potassium	5676?
And also 2

More details

Sour cream 30%

Max. per day ≈ 690 ml ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B2	15173214?
B12	13131112?
B5	77126?
And also 3

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Phosphorus	13131913?
Calcium	10101010?
Acetylcholine	79169?
And also 3

More details

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