Sour cream: composition, calorie content, useful properties, harm and contraindications * Crossfit

Sour cream is a fermented milk product of cream and sourdough fermentation. In terms of fat content, it ranges from 10 to 58%. Sour cream has a beneficial effect on the human body due to the rich set of vitamins, micro- and macroelements, polyunsaturated fatty acids. Women use sour cream for both dietary and cosmetic purposes. Natural sour cream contains a lot of easily digestible protein, which is responsible for the growth of muscle tissue. For this reason, a fermented milk product is often used for sports nutrition.

Lactic acid bacteria, which are part of sour cream, have a beneficial effect on the intestines, populate it with beneficial microflora and ensure regular bowel movements. The calorie content of sour cream with 10% fat is 119 kcal, 20% - 206 kcal, 15% - 162 kcal, 30% - 290 kcal per 100 g.

The energy value of cottage cheese with sour cream per 100 g is 165.4 kcal. In 1 tablespoon of sour cream, 20% fat is about 20 g, which is 41.2 kcal. A teaspoon contains about 9 g, therefore 18.5 kcal.

Nutritional value of natural sour cream of different fat content in the form of a table:

Fatness	Carbohydrates	Protein	Fats	Water	Organic acids
10 %	3.9 g	2.7 g	10 g	82 g	0.8 g
15 %	3.6 g	2.6 g	15 g	77.5 g	0.8 g
20 %	3.4 g	2.5 g	20 g	72.8 g	0.8 g

BJU ratio:

10% sour cream - 1 / 3.7 / 1.4;
15% – 1/5,8/1,4;
20% - 1/8 / 1.4 per 100 grams, respectively.

The chemical composition of natural sour cream 10%, 15%, 20% fat per 100 g:

Name of substance	Sour cream 10%	Sour cream 15%	Sour cream 20%
Iron, mg	0,1	0,2	0,2
Manganese, mg	0,003	0,003	0,003
Aluminum, mcg	50	50	50
Selenium, mcg	0,4	0,4	0,4
Fluorine, μg	17	17	17
Iodine, mcg	9	9	9
Potassium, mg	124	116	109
Chlorine, mg	76	76	72
Calcium, mg	90	88	86
Sodium, mg	50	40	35
Phosphorus, mg	62	61	60
Magnesium, mg	10	9	8
Vitamin A, μg	65	107	160
Vitamin PP, mg	0,8	0,6	0,6
Choline, mg	47,6	47,6	47,6
Ascorbic acid, mg	0,5	0,4	0,3
Vitamin E, mg	0,3	0,3	0,4
Vitamin K, μg	0,5	0,7	1,5
Vitamin D, μg	0,08	0,07	0,1

20% sour cream contains 87 mg of cholesterol, 10% - 30 mg, 15% - 64 mg per 100 g. In addition, fermented milk products contain mono- and polyunsaturated fatty acids, such as omega-3 and omega-6 as well as disaccharides.

Useful properties for the female and male body

Natural and homemade sour cream has beneficial properties due to the rich set of minerals, fats, organic acids, vitamins A, E, B4 and C, which have a positive effect on the female and male body. Easily digestible protein helps to keep muscles in good shape, contributes to their full growth.

The systematic use of high-quality sour cream will affect health as follows:

the metabolism in the body is normalized;
brain activity will increase;
muscle work will improve;
efficiency will increase;
male potency will increase;
the skin will tighten (if you make face masks from sour cream);
the mood will rise;
there will be lightness in the stomach;
the bone skeleton will be strengthened;
the work of the kidneys is normalized;
the nervous system will strengthen;
vision will improve;
the production of hormones in women is normalized.

Homemade sour cream is recommended for people with a sensitive stomach and those who have digestive problems, as it is easily digested and does not create a feeling of heaviness in the stomach. Sour cream is a source of energy and promotes the production of red blood cells.

The composition of sour cream contains cholesterol, but it belongs to the "useful", which in moderation is needed by the human body for the formation of new cells and the production of hormones.

Note: The recommended daily intake of cholesterol for a healthy person is 300 mg, for people with heart disease - 200 mg.

Despite the fact that sour cream is a high-calorie product, you can lose weight with it. There are many diets and fasting days on low-fat sour cream (no more than 15%).

The use of sour cream for weight loss lies in the fact that it not only saturates the body with useful and nutrients, but also gives a feeling of satiety for a long time, and also improves the functioning of the digestive system, as a result of which the metabolism is accelerated.

Fasting days and sour cream diets are recommended even for those who are obese and type 2 diabetes, as they are considered curative. It is possible for people with a sedentary lifestyle to adhere to a mono-diet, and for those who play sports, it is better to refuse such a diet, as there will be a lack of calories.

In addition to fasting days, it is useful for dinner (but not earlier than 3 hours before bedtime) to eat low-fat sour cream with cottage cheese without sugar.

It is also recommended to include dishes seasoned with sour cream instead of mayonnaise in the diet. To saturate the body with vitamins, it is useful to eat a salad of fresh carrots or apples with sour cream at night.

The recommended daily intake of sour cream during a fasting day is from 300 to 400 g. It is necessary to eat with a small spoon and slowly so that a feeling of fullness appears. On a typical day, you should limit yourself to two or three tablespoons (without a slide) of low-fat natural sour cream.

Harm from use and contraindications

Abuse of sour cream with a high percentage of fat can harm health in the form of blockage of blood vessels, increase in blood cholesterol levels and disruption of the cardiovascular system. It is contraindicated to eat sour cream with lactose intolerance, as well as allergies.

It is recommended to add sour cream to the diet with caution if you have:

diseases of the liver and gallbladder;
heart disease;
high blood cholesterol levels;
stomach ulcers;
gastritis with high acidity.

It is not required to completely exclude sour cream from the diet for the above diseases, but you should give preference to a fermented milk product with a low fat content and use it no more than the recommended daily allowance (2-3 tablespoons).

Exceeding the daily allowance leads to excess weight gain and obesity. Without consulting a doctor, sour cream diets cannot be followed by people who have any health problems.

Outcome

Sour cream is a healthy fermented milk product with a rich chemical composition. Natural sour cream contains an easily digestible protein that maintains muscle tone and increases muscle mass. Women can use sour cream for cosmetic purposes to make the skin of the face elastic and firm.

The systematic use of high-quality sour cream raises mood, strengthens the nerves, and stimulates brain activity. On sour cream with a low fat content (no more than 15%), it is useful to arrange fasting days in order to lose weight and cleanse the intestines.