Eggs are in the diet of every personAfter all, they are rich in elements that are beneficial to our body and can be a wonderful breakfast, lunch or dinner. But at the same time, their use in large quantities can adversely affect health, and if we are talking about losing weight, the daily rate decreases even more. Eggs are a product that is useful as long as it is properly consumed, but if you break one rule, the result will not be as good as expected. To understand how and how many of them there are, you need to know how much BJU is in a chicken egg, what is its caloric content and what elements it is rich in.
BJU, calorie eggs
A medium-sized egg weighs approximately 55-60 g andcontains about 70 kilocalories. 60% of the total egg mass falls on the protein, 30% falls on the yolk, and the shell takes 10%. BJU chicken eggs raw the following:
- Protein - 12 grams.
- Fat - 11 grams.
- Carbohydrates - 1 gram.
Calorie and BJU chicken eggs can bedifferent depending on how it is cooked. There are many methods of cooking eggs, and each of them in its own way affects the ratio of elements. For example, BJU boiled chicken eggs and its caloric content are not very different from the same indicators in raw form, but it is worth breaking it into a frying pan with butter, as the situation changes dramatically.
The calorie content of an egg can also be affected by whateats a chicken. If the bird had the opportunity, besides using special feeds, to walk around a large area and find different grains or larvae, then the egg will have a higher caloric content compared to what was obtained at the poultry farm. Eggs from domestic chickens are valued more, not only in terms of the nutrient content, but also taking into account the benefits to the body.
There is a myth that should eat eggsexclusively white, because if a brown or brown egg is a chicken, its BJU and its caloric content are significantly different. In fact, the color of the egg in no way affects the performance of substances in it.
Яйца - один из самых уникальных продуктов на the planet, because they are absorbed by the human body by 98%. And even if there are cases of allergies, it does not change its nutritional value. Chicken eggs do not harm the body and are completely eliminated, at the same time saturating it with useful elements.
Chicken Egg Protein: BJU
The composition of chicken protein includes 87% water, 11%proteins, 1% carbohydrates and 1% minerals. BJU chicken eggs without yolks significantly less. This is what makes it an incredibly valuable source of low-calorie proteins. Calorie and BJU medium-sized chicken eggs excluding yolk:
- Kilometers (per 100 g) - 52.
- Protein - 11 grams.
- Fat - 0.
- Carbohydrates - 0.
В яичном белке есть правильные пропорции essential amino acids, including methionine, which the human body cannot produce. It is methionine that plays a large role in the synthesis of creatine, adrenaline, promotes the active action of vitamins and enzymes. At the same time, if there is an insufficient amount of methionine and vitamin B12 in the body, there are problems with the functioning of the nervous system.
BJU yolk
Chicken yolk consists of 50% water, 32%fats occupy, 16% - proteins, and 2% is allocated to mineral substances. Kilocalories in the yolk of an egg of medium size about 50-55; per 100 grams - 350 kilocalories.
BJU chicken eggs without protein:
- Proteins - 16 g.
- Fat - 31
- Carbohydrates - 1 year
The great value of the yolk is that it containsa complex of fatty acids that positively affect the work of the whole organism. But many people eat eggs on the principle of "protein - in the plate, yolk - in the bin" due to the fact that the yolk has a lot of cholesterol. Yes, cholesterol yolk is really rich, but it is also necessary for the human body. For example, if the body has low cholesterol, the liver begins to produce it itself. Moderate use of egg yolk does not harm health. In addition, in addition to cholesterol, in the yolk of an egg there are many useful substances, such as lecithin, which promotes brain activity and prevents the development of sclerosis, or oleic acid, which activates the metabolism.
Useful trace elements in chicken eggs
Chicken eggs are not only a product of highnutritional value, but also the source of a large number of useful bioregulators, minerals and proteins. What exactly does a chicken egg contain and how does its consumption affect human health?
- Niacin, or vitamin B3, is needed to nourish the cells, promotes the production of sex hormones.
- Choline, or vitamin B4, improves memory, activates the process of cleansing the liver from poisons.
- Vitamin D is important for maintaining the level of phosphorus and calcium in the body. Eggs occupy the second position in the list of products rich in vitamin D, second only to fish oil.
- Vitamin K is necessary for normal blood clotting.
- Vitamin E and iron - are actively fighting with bad mood and fatigue, necessary to prevent cardiovascular diseases.
- Vitamin A - boosts immunity, has a positive effect on growth and vision.
- Vitamin E - counteracts the development of some forms of cancer and makes the eggs a kind of "elixir of youth", because this vitamin preserves its natural beauty and does not allow the body to age.
- Vitamin B12 - has a beneficial effect on blood formation and is a way to prevent nervous diseases. One egg satisfies the daily need for vitamin B12 by 100%.
And this is only a small part, because chicken eggsrich in calcium, manganese, selenium, folacin, sodium, zinc, biotin and folic acid, it contains almost all vitamins (with the exception of vitamin C), essential amino acids.
Chicken eggs for weight loss
In the diet of a person who respects the healingfood or diets for weight loss, must be eggs. BWU chicken eggs and its caloric content prove that this product is one of the lowest-calorie, but at the same time nutritious in the world. Its use normalizes metabolism. Two eggs for breakfast make a daily ration of 400 kilocalories less, while they perfectly saturate the body for the whole day.
The yolk is much more high-calorie protein, so it is often thrown out, and with it a whole complex of useful trace elements and vitamins.
Показатели БЖУ яйца куриного без желтка падают, и the diet becomes less caloric, but in this case there is no question of nutrition. The yolk should also be in the diet, as well as protein, but in smaller quantities. When losing weight, it is recommended to consume no more than two yolks a day. In this case, the protein can be eaten in unlimited quantities. That is, eating two cool-cooked chicken eggs with tomato and cheese for breakfast, for dinner you can afford an egg-white omelet with salad. The variety of egg preparation methods is impressive, which again proves the value of this product.
How to cook a chicken egg
BZHU, calorie boiled eggs are equalThe corresponding figures in the raw. And this is a big plus, since many people can not eat raw eggs, but boiled ones have much better taste, while retaining all the benefits for the body.
Before boiling eggs, they need to be pulled out ofrefrigerator and leave at room temperature. This is done so that when released into boiling water they will not burst. After they should be washed - and you can cook. Cooking time depends on what kind of egg you need to get: boiled - 1-3 minutes, “per bag” - 4-5 minutes, hard boiled - 7-8 minutes. At the same time, it is necessary to expect that large eggs will cook longer, which means they should be pulled out last. If the eggs have been boiled for more than 10 minutes, they will be overcooked, which means that the yolk will lose its taste and become covered with a greenish tinge, and the protein will become similar to rubber.
To save all fatty acids thatare in the yolk, eggs should be cooked as follows: put them in boiling water and turn off the gas after 1 minute, without removing them for another 5 minutes. As a result, the protein will have time to boil, and the yolk will remain liquid.
Cooking is the best way to cook eggs, whilewhich retains their nutritional value. When frying, egg white does not retain its structure, and due to the use of oil, carcinogens enter the body, which damage the liver and the digestive system.
Potential harm to chicken eggs. Cholesterol
Many refuse to eat eggs because of their cholesterol. But how great its harm is for the organism and whether it is at all is a question without a definitive answer.
One egg contains a little more than 200milligrams of this substance. Cholesterol in the blood can be divided into two categories: "good" (increases the level of high-density lipoprotein, HDL) and "bad" (increases the level of low-density lipoprotein, LDL). It turned out that dietary cholesterol contributes to an increase in the level of both "bad" and "good" cholesterol. The action of the "bad" is associated with saturated fat, which contains few eggs, which means that there will not be a significant increase in such cholesterol after they are consumed.
Daily intake of cholesterol - 300 milligrams, andit means that one egg per day will not damage your health. But those who are prone to cardiovascular diseases and diabetes should eat eggs less often - at least every other day.
Bacteria
If cholesterol is not such a terrible thing inchicken egg, the ability to swallow salmonella with this product is truly terrifying. Through the shell, it can get into the egg at different stages of the formation and use of this product. Salmonella does real harm to the body, but there are ways to protect yourself from this:
- Do not eat eggs that have been heat-treated for less than 5 minutes.
- Do not wash the eggs before putting them in.refrigerator, so as not to remove the protective film, without which the risk of salmonella penetration into the egg increases. This should be done immediately before cooking.
- Throw eggs with cracked shells and do not store them for long periods in the refrigerator.
Allergic reaction
Cases of allergies are most common in children.Egg white intolerance is common, but fortunately, most children get rid of it by the age of five. Symptoms include nausea, vomiting, nasal congestion, itching, dizziness, fainting, and in some cases anaphylactic shock.
People who are allergic to egg white shouldcarefully study the composition of products, because eggs are one of the most used ingredients for the preparation of many of them. Some elements of egg white are even added to vaccine vaccines.
