Chicken eggs are in the diet of every person, because they are rich in elements useful for our body and can be a great breakfast, lunch or dinner. But at the same time, their use in large quantities can negatively affect health, and when it comes to losing weight, the daily norm decreases even more. Eggs - this is the product that is useful as long as it is used correctly, but it’s worth breaking at least one rule - and the result will not be as good as expected. To understand how and in what quantity of them there is, you need to know how many BJU in a chicken egg, what is its calorie content and what elements are rich in it.
BJU, egg calorie content
A medium-sized egg weighs approximately 55-60 g and contains about 70 kilocalories. 60% of the whole egg mass falls on protein, 30% falls on the yolk, and the shell occupies 10%. BZHU raw chicken eggs are as follows:
- Proteins - 12 grams.
- Fats - 11 grams.
- Carbohydrates - 1 gram.
Calorie content and BJU of chicken eggs may be different depending on how it is cooked. There are many methods for preparing eggs, and each of them in its own way affects the ratio of elements. For example, BJU boiled chicken eggs and its calorie content do not differ much from the same raw indicators, but it is worth breaking it into a frying pan with oil, as the situation will change dramatically.
The calorie content of an egg can also be affected by what the chicken eats. If the bird had the opportunity, in addition to using special food, to walk around a large area and find various grains or larvae, then the egg will have a higher calorie content compared to that obtained at the poultry farm. Eggs of domestic chickens are valued more not only in terms of nutrient content, but also taking into account the benefits to the body.
There is a myth that eggs should be consumed exclusively white, because if a brown or brown egg is chicken, BZHU and its calorie content are significantly different. In fact, the color of the egg in no way affects the performance of the substances in it.
Eggs are one of the most unique products on the planet, because they are absorbed by the human body by 98%. And let there be cases of allergies, this does not change its nutritional value. Chicken eggs do not harm the body and are completely excreted, while at the same time saturating it with useful elements.
Chicken Egg Protein: BJU
The composition of chicken protein includes 87% water, 11% protein, 1% carbohydrates and 1% minerals. BZHU chicken eggs without yolk is much smaller. That is what makes it an incredibly valuable source of low-calorie proteins. Calorie and BJU medium-sized chicken eggs excluding yolk:
- Calories (per 100 g) - 52.
- Proteins - 11 grams.
- Fats - 0.
- Carbohydrates - 0.
Egg protein contains the correct proportions of 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, and contributes to the active action of vitamins and enzymes. Moreover, if the body has an insufficient amount of methionine and vitamin B12, problems in the functioning of the nervous system are observed.
Bju yolk
Chicken yolk consists of 50% water, 32% are fats, 16% are proteins, and 2% is allocated to minerals. Calories in the yolk of a medium-sized chicken egg are about 50-55; per 100 grams - 350 kilocalories.
BZHU eggs without protein:
- Squirrels - 16 g.
- Fats - 31 g.
- Carbohydrates - 1 g.
The great value of the yolk is that it contains a whole complex of fatty acids, which positively affect the work of the whole organism. But many people eat eggs on the principle of "protein - in a plate, yolk - in the bin" because there is a lot of cholesterol in the yolk. Yes, yolk is really rich in cholesterol, 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 consumption of egg yolk will not be harmful. In addition to cholesterol, the yolk of a chicken egg has many useful substances, such as lecithin, which promotes brain activity and prevents the development of sclerosis, or oleic acid, which activates the metabolism.
Useful micronutrients in a chicken egg
Chicken eggs are not only a product of high nutritional value, but also a source of a large number of useful bioregulators, minerals and proteins. What exactly does a chicken egg contain and how does its use affect human health?
- Niacin, or vitamin B3, is necessary for the nutrition of cells, promotes the production of sex hormones.
- Choline, or vitamin B4, improves memory, activates the process of cleansing the liver of poisons.
- Vitamin D - is important for maintaining the level of phosphorus and calcium in the body. Eggs are second in the list of foods rich in vitamin D, second only to fish oil.
- Vitamin K - is necessary for normal blood coagulation.
- Vitamin E and iron - actively fight against bad mood and fatigue, are necessary to prevent cardiovascular diseases.
- Vitamin A - boosts immunity, positively affects growth and vision.
- Vitamin E - counteracts the development of certain forms of cancer and makes eggs a kind of "elixir of youth," because this vitamin preserves its natural beauty and prevents the body from aging.
- Vitamin B12 - a beneficial effect on blood formation and is a way to prevent nervous diseases. One egg satisfies the 100% daily requirement for vitamin B12.
And this is only a small part, because chicken eggs are rich in calcium, manganese, selenium, folacin, sodium, zinc, biotin and folic acid, it has almost all vitamins (with the exception of vitamin C), essential amino acids.
Chicken eggs for weight loss
In the diet of a person who follows medical nutrition or diet for weight loss, there must be eggs. BJU chicken eggs and its calorie content prove that this product is one of the lowest-calorie, but nutritious in the world. Its use normalizes metabolism. Two eggs for breakfast make the daily diet less than 400 kilocalories, while they perfectly saturate the body for the whole day.
The yolk is much more caloric than protein, so it is often thrown away, and with it a whole complex of useful trace elements and vitamins.
Indicators BZHU eggs without yolk fall, and the diet becomes less high-calorie, but in this case there is no talk of nutritional value. The yolk should also be in the diet, like protein, but in smaller quantities. When losing weight, it is recommended to use no more than two yolks per day. In this protein can be eaten in unlimited quantities. That is, eating two cool boiled chicken eggs with tomato and cheese for breakfast, you can afford an egg white omelet with salad for dinner. The variety of egg cooking methods is impressive, which again proves the value of this product.
How to cook a chicken egg
BZHU, calorie boiled eggs are equal to the corresponding indicators in raw. And this is a big plus, since many people can not eat raw eggs, but boiled ones have much better taste, while fully preserving all the benefits for the body.
Before boiling eggs, they need to be removed from the refrigerator and left at room temperature. This is done so that when they get into boiling water, they do not burst. After they should be washed - and you can cook. Cooking time depends on what kind of egg you need to get as a result: soft-boiled - 1-3 minutes, "in a pouch" - 4-5 minutes, hard-boiled - 7-8 minutes. At the same time, you need to expect that large eggs will cook longer, which means they should be pulled out last. If the eggs were cooked for more than 10 minutes, they will be digested, which means that the yolk will lose its taste and become covered with a greenish coating, and the protein will become like rubber.
To preserve all the fatty acids that are in the yolk, you need to cook the eggs as follows: lower 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 cook, and the yolk will remain liquid.
Cooking is the best way to cook eggs, which preserves their nutritional value. When frying, egg white does not retain its structure, and due to the use of oil, carcinogens enter the body, which strike the liver and digestive system.
Potential harm to chicken eggs. Cholesterol
Many refuse to eat eggs because of their cholesterol content. But how great is its harm to the body and whether it is at all - a question without a definitive answer.
One egg contains a little more than 200 milligrams of this substance. Blood cholesterol can be divided into two categories: “good” (increases the level of high density lipoproteins, HDL) and “bad” (increases the level of low density lipoproteins, LDL). It turned out that food cholesterol helps to increase the level of both “bad” and “good” cholesterol. The “bad” effect is associated with saturated fats, which are few in eggs, which means that there will be no significant increase in such cholesterol after their consumption.
The daily norm of cholesterol is 300 milligrams, which means that one egg per day does not harm health. But those who are prone to cardiovascular disease and diabetes should eat eggs less often - at least every other day.
Bacteria
If cholesterol is not such a terrible phenomenon in a chicken egg, then the possibility of swallowing salmonella with this product is really terrifying. Through the shell, it can get into the egg at different stages of the formation and use of this product. Salmonella causes 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 the refrigerator, so as not to remove the protective film, without which the risk of salmonella entering the egg increases. This should be done immediately before cooking.
- Throw eggs with cracked shells and do not store them in the refrigerator for a long time.
Allergic reaction
Cases of allergies are most common in children. Egg white intolerance is a common occurrence, 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 with an allergy to egg white should carefully study the composition of the 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.