Egg white benefits. No less useful is the external use of egg white.

Most nutritionists have long agreed that chicken eggs are one of the most valuable foods. The fact that almost no diet can do without eggs further convinces us that eggs are healthy and necessary for our body.

However, supporters proper nutrition There are still questions. Is the cholesterol in eggs harmful? What the yolk is healthier or protein? In what form is it better to eat an egg - boiled or half-cooked?

Nutritional value of egg yolk

Let's start with, perhaps, the most valuable part - the yolk, which contains 100% of all fat-soluble vitamins contained in the egg - A, D, E and K, as well as carotenoids - lutein and zeaxanthin.

The yolk contains 90% of the calcium, iron, zinc, thiamine, folic acid, vitamins B6 and B12 found in the egg. And only 10% of these microelements come from egg whites.

Yes, it contains more proteins than the yolk (3.5 g versus 2.7 g), but only because the protein itself is larger in volume. What is more important, in the yolk the proteins are in combination with healthy fats, and in protein – by themselves. By consuming proteins without combining them with fats, we deplete our own vitamin A reserves and also contribute to the development of cellulite.

What about cholesterol?

As for the “terribly harmful” cholesterol in yolks, there is no reason to be afraid. Studies have shown that those people who consumed up to 4 eggs a day had lower blood cholesterol levels than those who limited themselves to just one egg.

The case of two brothers is widely known. One of them ate more than a hundred eggs a month, and his blood cholesterol dropped from 150 to 130 mg/dL. The second brother's diet was completely devoid of red meat, butter and eggs. His cholesterol remained at an extremely high level of 300, and only statins (medicines for artificially lowering blood cholesterol) managed to reduce it to a safe 200 mg/dl.

More than 80% of all cholesterol is synthesized by the liver, and less than 20% is obtained from food. Moreover, if more cholesterol is supplied than needed, its absorption decreases sharply.

There is only one conclusion from here - you shouldn’t worry about the cholesterol contained in eggs. Moreover, because of the mythical fear of going too far with cholesterol, you should not deprive yourself of such a valuable component as egg yolk.

Yolk lutein and zeaxanthin dramatically reduce the risk of eye diseases such as macular degeneration and cataracts, while choline stimulates mental activity and regulates insulin levels in the blood.

Egg whites - benefits and harms

Now let's move on to the egg whites. Not everything is as rosy here as with the yolk. Mother Nature provided squirrels as protection and a source of nutrition for the chick for the first time of its existence. And she endowed this “protective casing” with very interesting properties. 13 out of 14 protein proteins have antimicrobial properties. Usually they are enough to protect the egg from bacteria and viruses, but in large quantities they can also affect the bacteria in our body, especially if there are problems with the intestines.

For example, the protein lysozyme, which is usually not harmful, can dramatically reduce digestion and absorption nutrients. Moreover, some components of egg white can penetrate a weakened intestinal wall and trigger autoimmune diseases.

The protein avidin blocks the absorption of biotin, a substance that is responsible for the synthesis of fatty acids and blood sugar levels. Some people cannot tolerate egg whites at all, although they can eat yolks without problems.

Nutritionists may object and say that during cooking, most negative properties the squirrel disappears, but practice shows the opposite. Up to 30% avidin retains its activity even after long cooking. In any case, protein should only be eaten well boiled or fried. Yolks can be safely consumed raw. It is not only tastier, but also healthier.

As you know, most of the beneficial substances lose their properties when heated above 100 degrees. Therefore, it is healthier to eat the yolk raw (for example, eggnog) or with minimal cooking (poached eggs).

How many eggs can you eat? It is reliably known that consumption before three eggs per day is absolutely safe for health. Although doctors know of cases where people ate more than 25 eggs a day and lived to an old age, while maintaining normal level cholesterol in the blood and excellent health.

I see only one compelling reason why one should refuse such a valuable product - moral convictions, ideological vegetarianism, which does not allow one to eat “killer” food. For these people, the only alternatives to eggs are dairy products and/or vegan supplements of vitamin B12 and omega-3 fatty acids.

Egg yolk benefits and harms

Composition of chicken yolk

water;
ash elements;
lipids;
lecithin;

The benefits of chicken yolk

So, egg yolk:

Damage to chicken yolk

Egg whites: benefits and harms

Chicken protein composition

water (almost 90%);
glucose (up to 0.7%);
vitamin D;
tocopherol (vitamin E);
retinol (vitamin A);
choline;
niacin;
biotin (vitamin H);

The benefits of chicken protein

Use in cooking

The harm of chicken protein

Chicken egg shell

Composition of chicken egg shells

Benefits of eggshells

prevention of osteoporosis;
help with rickets;
removal of radionuclides;

Damage to eggshells

How to choose chicken eggs

Shelf life of chicken eggs

dietary - only a week.

benefits of egg yolk

Cholesterol in egg yolk

To eat or not to eat the yolk?

Egg whites, due to their amino acid composition, are a source of high-quality protein, but egg yolks have not earned a very good reputation. First the USDA recommended limiting consumption of whole eggs, and then fitness enthusiasts caught on to the bad trend. Let's finally figure out what benefits of egg yolk and let’s break down several myths associated with it.

Vitamin composition of chicken eggs
A large chicken egg contains 70 calories, 5 g protein and 5 g fat, 200 mg cholesterol and 0 carbohydrates. Egg white A chicken egg contains only 20 calories, 5 g of protein and not a gram of carbohydrates or fat. Thus, it is clear that egg yolk is avoided due to its fat and cholesterol content. However, they forget that it is the egg yolk that contains vitamins A, D, K, group B, as well as minerals - selenium, iron, zinc and phosphorus.

Draw your own conclusions about what is healthier – egg white, yolk or a whole chicken egg.

Another sign with more full staff chicken egg per 100 g:

Cholesterol in egg yolk
There is a myth that whole chicken eggs negatively affect blood cholesterol levels. This myth was refuted by researchers at the University of Connecticut. 25 men and 27 women took part in the experiment. All of them were tested for cholesterol in their blood. Half of the subjects ate eggs and received 640 mg of dietary cholesterol daily, while the other half followed an egg-free diet. The study results showed that egg yolks do not raise LDL cholesterol levels, which lead to cardiovascular disease.

Look at the table again, the saturated fat in an egg yolk is less than half that general content fat And cholesterol, which until recently was considered harmful, can help exercisers become bigger and stronger. This was proven in the study “Egg Protein as a Source of Power, Strength, and Energy” by Layman, D.K., et al 2009. Some of the experiment participants ate three eggs a day for three months and practiced strength training, and some trained and did not eat eggs. As a result, the increase in strength indicators author Ekaterina Golovina and muscle mass the former exceeded twice the total data of the latter. This is because cholesterol is necessary for the synthesis of testosterone and maintaining the integrity of cell membranes.

To eat or not to eat the yolk?
Of course have. The yolk is the most delicious and useful part chicken egg. By throwing it away, you get even less than 50% of what you could get, because it contains fat soluble vitamins, zinc, folic acid, calcium, iron and vitamin B 12, which, by the way, is involved in the breakdown of fats.

So, if you are concerned about your health, then do not deprive yourself of egg yolk. If you're gaining weight, then too. The exception is the period of fat burning, when you need to reduce the fat content in food and fit into the KBZHU. In this case, egg yolks can be sacrificed, but not all at once, because eggs are an integral part balanced diet. But keep in mind that excessive heat treatment negates all the beneficial properties of egg yolks.

One of the most accessible to man food products are chicken eggs. But the debate about the benefits and harms of this product, accessible to many, has been going on for decades. Reviews from doctors and nutritionists on this issue are sometimes radically different. Therefore, it is simply wrong to consider them only from one, general nutritional perspective. Based on this, it is necessary to study in detail its main components, such as the yolk, white and even the shell.

Egg yolk benefits and harms

In ancient times, the yolk of a bird was considered a symbol of the sun and the mass was attributed to it. healing properties. That is why pagans often brought eggs and their yolks to the deities.

In liquid form, egg yolk makes up 33% of the total volume of the product. More precisely, an average chicken egg weighing up to 60 grams has a yolk weighing 17 grams.

Composition of chicken yolk

The chemical composition of the egg yolk is truly unique, because nature had to provide the chicken embryo with everything necessary for full development.

Thus, in the composition chicken yolk There are more than 50 biologically active elements, among which are:

hydrogen, carbon, nitrogen and oxygen;
protein fractions in the form of protein;
water;
ash elements;
minimum amount of carbohydrates (up to 2 g);
lipids;
lecithin;
polyunsaturated fatty acid(linoleic and linolenic);
monounsaturated fatty acids (palmitoleic and oleic);
saturated fatty acids (palmitic, myristic, stearic);
carotenoids in the form of zeaxanthin and lutein;
all fat-soluble and water-soluble vitamins, and these are: choline, niacin, biotin (vitamin H), vitamin D (calciferol), B vitamins (cyanocobalamin, thiamine, riboflavin, pyridoxine, pantothenic and folic acid), vitamin A (retinol), vitamin E (tocopherol), beta carotene, ascorbic acid(vitamin C);
minerals such as cobalt, chromium, molybdenum, calcium, phosphorus, manganese, magnesium, potassium, copper, sodium, iron, chlorine, zinc, iodine and sulfur.

The total calorie content of 100 grams of egg yolk is at least 352–358 kilocalories.

Energy percentage proteins, fats and carbohydrates is 18/78/2%.

The benefits of chicken yolk

Despite many years of myths about the exceptional harm of yolk for the human body, scientific research has proven more benefits than harm.

So, egg yolk:

promotes correct intrauterine development fetus;
helps in establishing protein-fat metabolism;
has a beneficial effect on the functioning nervous system(in particular, relieves bad mood and improves memory);
normalizes the functioning of the liver and bile ducts;
helps cope with chronic fatigue;
acts on the formation of the hormone testosterone;
Due to excellent absorption, it supplies the body with omega-3 and omega-6 acids, strengthening cardiovascular system;
melatonin rejuvenates the skin and also strengthens hair and nails.

The use of chicken yolk in cooking

In cooking, egg yolk is in great demand due to its excellent binding properties necessary for emulsifying ingredients.

It is also used to make a number of well-known classic sauces, from mayonnaise to Hollandaise sauce.

In addition, this part of the egg is actively used as a thickener.

Without a yolk, it is difficult for a cook to add a voluminous texture to a finished dessert, where the ingredient is custard.

Even in the distillery business, egg yolk has taken pride of place in the famous egg liqueur.

Damage to chicken yolk

True, it is worth taking into account the dosage when forming a diet plan and those who already suffer from excess body weight, obesity and “off-scale” cholesterol in the blood should be careful.

In addition, it is worth remembering about heat treatment and today avoid eating raw egg yolks in order to avoid the risk of contracting the infectious disease salmonellosis.

Men are advised to eat no more than four yolks per day, and women - only one or two.

Egg whites: benefits and harms

The function of holding the rounded egg yolk in the middle of a chicken egg is performed by a transparent multi-layered protein mass. It has different densities depending on its location, the density of the shell and the yolk.

In principle, protein is an extremely viscous, colorless, odorless liquid. This liquid has adhesive properties.

According to physiological indicators, liquid protein occupies at least 67% of the total mass of the egg.

Chicken protein composition

The components of egg white are somewhat different from other parts of the product. In addition, it is generally poor in nutrient availability. Therefore, among the existing beneficial substances it is necessary to highlight:

water (almost 90%);
various proteins represented by ovomucin, lysozyme and ovoalbumin;
glucose (up to 0.7%);
enzymes for complete absorption;
vitamin D;
tocopherol (vitamin E);
retinol (vitamin A);
B vitamins (thiamine, riboflavin, pyridoxine, cyanocobalamin);
choline;
niacin;
biotin (vitamin H);
minerals such as manganese, cobalt, magnesium, potassium, sodium, zinc, iron, calcium, phosphorus, chlorine, sulfur, copper, iodine, chromium, molybdenum.

Total calories per 100 grams fresh product much lower than the yolk and is about 45 calories.

Due to the fact that egg white does not contain fats or carbohydrates, the energy ratio is also 100% protein.

The benefits of chicken protein

Despite the fact that the protein mass of an egg is low-calorie, it brings many benefits to the human body:

stimulates brain activity;
regulates brain function, improving memory;
ensures normal blood clotting;
removes toxic substances from the liver;
hinders development intrauterine pathologies and vices;
has anticholesterol properties;
helps strengthen the heart muscle;
helps in the recovery process after colds and viral diseases;
prevents the development of cataracts;
has immunostimulating properties;
neutralizes the general negative impact of the environment;
used externally to relieve pain from burns;
helps stop nose bleed(also external use);
fresh egg white, taken orally, effectively relieves sore throat and sore throat, helps restore voice;
can be used to relieve mercury vapor poisoning (drink raw);
helps bodybuilders in maximizing fat reduction (so-called cutting) without losing muscle tissue;
in the cosmetic field will help support healthy condition hair and facial skin (for example, smoothes out fine wrinkles).

Use in cooking

Like the yolk, chefs widely use egg whites in cooking.

The most famous protein-based dish is the airy meringue dessert (or meringue).

It is also common to coat cakes, pies and casseroles with protein mixture to create a delicious outer crust.

Protein creams are a filling for baskets, eclairs, tubes and biscuit layers.

Egg white is required when forming minced meat for cutlets and meat rolls.

Boiled proteins become an ingredient in salads, soups and snacks.

The harm of chicken protein

It is worth remembering that excessive, uncontrolled consumption of egg whites can actually provoke an increase in “bad” cholesterol in the blood, which inevitably leads to the risk of developing cardiovascular diseases.

Also, protein fractions, in the case of individual intolerance, often provoke various allergic reactions.

Chicken egg shell

This dense part of the egg, which protects the white and yolk, is not usually perceived as a healthy ingredient.

Therefore, immediately after breaking it is thrown into the trash bin. Although in some cases it is the shell that brings many useful qualities.

Composition of chicken egg shells

Like the rest of the chicken egg, the shell boasts individual beneficial components:

easily digestible calcium carbonate (calcium carbonate);
microelements in the form of fluorine, copper, molybdenum, manganese, iron, sulfur, zinc, fluorine, phosphorus, silicon.

In general terms, the chemical composition of eggshells completely coincides with the composition bone marrow, all bones of the body (including tubular ones), teeth.

Benefits of eggshells

To properly eat eggshells, you must first crush them in a mortar to a powder. Subsequently, it is consumed as a powdered medicine, washed down with a large volume of liquid.

It must be remembered that studies have shown a lower degree of effectiveness when using a coffee grinder.

In European countries, chicken egg shell powder can be bought at pharmacies, where they began selling it in 1970.

General positive criteria for the benefits of eggshells are:

stimulation of hematopoiesis in the bone marrow;
prevention of osteoporosis;
restoration of metabolic processes;
help with rickets;
effective support skeletal system with improper growth of teeth and poor posture;
helping older people with bone fragility;
treatment of anemia (disturbance of calcium metabolism is observed);
increasing the body's resistance to allergies and colds;
removal of radionuclides;
in women the amount of leucorrhoea decreases;
in women giving birth, labor pains intensify and the level of atony of the uterine muscles decreases;
it is calcium metabolism that is being improved (and this is difficult to do even with the help of medications).

Damage to eggshells

The use of shells in pure, not crushed form is strictly prohibited (so as not to damage the internal mucous membranes of the gastrointestinal tract).

The egg from which the shell will be separated must be washed well under cold and warm running water.

The permissible dosage should be no more than 3 grams per day. And in severe cases - up to 6 grams.

How to choose chicken eggs

Many people think that it is better to take home eggs and try to give preference to the brown variety.

In fact, the color of the egg directly depends solely on the breed of chicken. The only difference is that brown eggs have a thicker and denser shell.

In stores and supermarkets, you have to rely on factory-produced chicken eggs. But don’t thoughtlessly take the first package you come across. It is necessary to inspect the goods so that each egg is labeled and clean (that is, without traces of dirt).

There should be no roughness or cracks. Whenever possible, it is worth holding the egg up to the light (darkness and blood clots should not be noticeable).

In terms of size, it is better to choose smaller eggs (up to a reasonable size). It is believed that it was laid by a young hen.

True, even in this case it is important to pay attention to the “slap” marking:

C1 is a table egg of the first category;
simply C means a table egg;
the letter D indicates that the product belongs to the dietary category.

There is also additional marking:

IN - highest category and eggs should weigh from 75 grams;
O – selective category (weight ranges from 65 to 75 grams);
first category - weight from 55 to 65 grams;
second category – weight from 45 to 55 grams;
third category - weight from 35 to 45 grams.

The optimal purchase variation, balanced in composition and water quantity, should be a medium-sized second-grade egg.

Additionally, the following criteria should be taken into account:

absence unpleasant odor both externally and after breaking;
when shaking, no sound is made (flapping indicates the product is stale, empty inside and watery);
a fresh egg will definitely sink when placed in plain or salted water;
when broken, a dense, convex yolk will be observed (spreading of the yolk indicates staleness);
The white should be thick and transparent, without any spots, and the yolk should be of a bright, rich color (pale indicates poor nutrition of the chicken).

Shelf life of chicken eggs

Often, storage times and conditions are indicated on thick cardboard packaging.

But usually it’s worth paying attention to the egg category:

Table eggs are stored for approximately 25 days;
dietary - only a week.

The small size and dark shell also slightly extend the shelf life.

Worth keeping an eye on temperature conditions, because temperatures below 1 degree will lead to irreversible damage. And higher temperatures can also create favorable conditions to damage the product or significantly reduce its shelf life.

The best place for storage is the refrigerator door.

The eggs themselves should be laid with the sharp end down so that they do not “breathe”. The best thing is to turn them over periodically.

To increase shelf life (up to 90 days), it is recommended to grease each egg with vegetable oil.

The product must be washed only before immediate use in order to preserve the natural protective layer (its premature removal will negatively affect the shelf life).

How many chicken eggs can you eat a day?

As already noted at the beginning of the article, debate about the benefits and harms of chicken eggs has been going on for a long time. The main subject of such debate is cholesterol. But as they prove latest research, the harm from cholesterol in chicken eggs is much less than from saturated trans fats and does not have any effect on the level of cholesterol in human blood.

The harm from bad cholesterol most likely comes from the foods with which eggs are traditionally cooked and consumed: bacon, sausage, ham and the oils in which they are fried.

Most healthy people can eat one egg every day without the risk of raising their blood cholesterol levels. In fact, some studies have shown that eating chicken eggs may actually prevent certain types of strokes.

But we are all different and here you need to proceed specifically from your state of health. If there is already high level cholesterol, then this amount of eggs may have some impact on health and increase the risk cardiovascular diseases. You just need to remember that the main source of cholesterol is the yolk. If you like eggs, use only egg whites in your food. They do not contain cholesterol. Egg substitutes that are made from egg whites also contain no cholesterol.

How does cholesterol from chicken eggs affect blood cholesterol levels? Watch this video.

The egg, as well as its main components, namely the yolk and white, is a very popular ingredient in many recipes, from omelettes to baked goods. But few people know what exactly the benefits of yolk are, and why this product is harmful.

Description and composition of the yolk

The yolk is a source of nutrients that accumulate in the body of a living creature. They have the form of plates or grains, and in some cases this component is mixed into one consistency. Scientists call the yolk deutoplasm and chemical composition they are divided into 3 types:

● protein;

● fatty;

● carbohydrate.

The yolk in the eggs of different animals is located in different quantities and in varying degrees uniformity. Based on this variety, isolecithal and telolecithal eggs are distinguished.

Energy value of yolk:

● 16.4 grams of protein;

● 30.87 grams of fat;

● 1.78 grams of carbohydrates;

● 360 kcal calories per 100 grams of product.

The benefits of yolk - details about vitamins, elements and acids

Nutrients in the egg are found in huge quantities, especially in the deutoplasm. The benefits of yolk are mainly based on the vitamins and minerals that it contains. The composition of this product includes:

● vitamins;

● microelements;

● unsaturated fatty acids, including Omega-3 and Omega-6;

● melatonin;

● β-carotene and others.

Vitamins it contains:

● vitamin A;

● vitamin B6;

● vitamin B9;

● vitamin B2;

● vitamin B3;

● vitamin B1;

● vitamin B5;

● vitamin B7

● vitamin E;

● vitamin D;

● vitamin H.

The yolk also contains the following fatty acids:

● linoleic acid;

● palmitic acid;

● palmitoleic acid;

● linolenic acid;

● stearic acid;

● oleic acid;

● myristic acid.

From useful microelements the yolk contains:

● calcium;

● iron;

● phosphorus;

● magnesium.

The presence of these microelements ensures beneficial effect on various organs and tissue connections.

The elements contained in the yolks carry great benefit for the human body. For example, choline provides normalization metabolic process fat and protein, as well as normal work central nervous system. Melatonin is responsible for the emergence and renewal of new cells, promoting the rejuvenation process.

Vitamins that belong to group B normalize various processes related to exchanges. Vitamin B12 is a preventative against anemia and supports general tone body. Retinol is responsible for the regeneration of tissue connections and also strengthens immune system. Calciferol (or vitamin D) ensures the health of the musculoskeletal system and also removes heavy toxins from the body.

Significant benefits of yolk are noted in culinary matters. Eggs are the main ingredient in mayonnaise and hollandaise sauce. Thanks to your unique properties, the yolk often acts as a thickener in many recipes. In addition, it helps to enrich the structure of the dish, various custards, and baking dough.

What harm is there from yolk

The damage to the yolk is mainly based on the presence of cholesterol and fats. The latter stimulate, at the same time, the production of testosterone. And cholesterol not only harms the body, but also benefits. Yolk cholesterol practically does not accumulate in the body healthy person, but completely dissolves, due to which hormones and vitamins are produced.

Problems arise with the arrogant consumption of eggs. It is then that the level of cholesterol increases, which forms plaques on the blood vessels.

But in fact, increasing cholesterol levels varies from person to person. Many studies have shown that each body reacts differently to regular consumption of eggs: some experienced no changes in their bodies, others saw their cholesterol levels increase significantly, and some experienced improvement altogether.

Another danger that yolks hide is salmonella. These are rod-shaped bacteria that cause salmonellosis. It is infectious disease, which seriously affects the gastrointestinal tract and is very difficult throughout the entire period.

This disease is very difficult to treat, since Salmonella bacteria are very resistant to negative effects on them, unfavorable conditions, and also to some antibiotics. They settle in the intestine, attaching to its lining and invading tissue joints. At the same time, they release dangerous toxins that poison the human body, causing painful condition, diarrhea and vomiting.

Salmonella bacteria have the ability to infect not only gastrointestinal tract, and also go beyond it. They can move around blood flow into other human organs and tissues. The liver, heart and some membranes of the brain can also be affected by salmonella. In view of this, infection by this type of bacteria can cause complications at any time.

This can be avoided thanks to correct processing product and the right choice in the store. You need to buy fresh eggs that do not have any flaws in the shell. When consuming, it is advisable to heat them.

Which yolk is better

Egg lovers may have a question about what form is best to consume the yolk in order for it to be beneficial. Usage options may be:

1. Raw. Eating an egg raw is much easier, simpler and faster, since the egg does not need to be processed in any way. But this version of the egg is not fully digested, but only 50%. In addition, there is a huge risk of contracting salmonellosis due to bacteria that may be in the yolk. And the absence heat treatment contributes greatly to this. But it's the lovers raw look Quail eggs can be consumed as food, since there are no such bacteria there.

2. Fried. The simplest and quick way to process this product and prepare food is to make scrambled eggs. Although if the yolk is fried for a long time, there is a possibility of infection dangerous bacteria decreases sharply, but at the same time it contributes to the destruction of all useful microelements and vitamins. In addition, this method promotes the release of trans fats, which are very harmful to the body, especially to the liver. But the body absorbs it much better fried eggs, rather than raw.

3. Boiled. This is the most useful way processing of such a product. The body almost completely assimilates a boiled egg, absorbing all the beneficial substances and microelements that are preserved during cooking. Also, this type of egg has no traces of fat, so the yolk in this form is practically harmless.

How much can you eat eggs, particularly yolks? There is no universal answer that suits every person. Each organism is individual and each has its own limit. It is recommended to consume no more than 1-2 eggs per day.

There are several issues over which debate will never come to a logical conclusion. Along with questions like “Where did we come from?” or “How was our universe created?” There is also the question of the dangers of egg yolks, the only correct opinion about which, naturally, every person has. Some people equate the harm from egg yolks with the harm from smoking, others consider them almost the most useful product because of the microelements they contain. But let's take an adequate look at the situation.

The issue of harm to yolks consists of 2 components:

cholesterol

First about cholesterol. The body cannot fully provide itself with cholesterol. Therefore, a small amount of it should be ingested daily, along with food. The daily intake of dietary cholesterol is 300 mg. This corresponds to 1-2 yolks, but do not forget that cholesterol is also found in other foods. However, there is a slight error of 50-100 mg. will not cause any harm to the body. That is, from the point of view of the body's need for cholesterol, you should eat no more than 2 yolks per day.

Egg yolks also contain fats. Our body needs them too. The average yolk contains 5 grams of fat, which is approximately 5% of a woman's daily norm and 3% of the male daily value. From the point of view of our need for fats, yolks are not a terrible product. However, we should not forget that there is already a lot of fat in our daily diet, so it is worth at least roughly calculating your daily norm and don't break it.

I hope you now understand that an omelet in the morning will not lead you to atherosclerosis or other diseases. Bon appetit:)

Description

A chicken egg can be called perhaps one of the most nutritious foods. However, many people prefer to avoid eating them, citing the fact that they contain too much fat and cholesterol. But in order to draw such conclusions, it is necessary to thoroughly study this food product.

Egg white, which takes up more than half (about 67 percent) total mass eggs, along with egg yolk, are an integral part of a chicken egg. In its raw form it is a transparent viscous liquid, which after heat treatment acquires White color. The calorie content of egg white is much lower than the nutritional value of the yolk, but it contains a lot of protein. The beneficial properties of egg whites are used in many areas of human life, but special role he plays specifically in cooking.

The first thing that comes to mind when mentioning egg whites is, undoubtedly, airy meringue and sponge dough. By the way, in order to achieve excellent results when whipping egg whites, you need to know a few secrets. They can be easily whipped into a strong foam if the chicken eggs are thoroughly cooled beforehand and a pinch of salt is added during the process.

In Russian folk cuisine, chicken eggs, in particular egg whites, have relatively recently begun to be used in soups (as in the cuisine of Transcaucasia). But preparing a variety of main courses based on this healthy product, combining it with fish and vegetables, has become almost a tradition. Along with French and English chefs, our masters learned to use egg whites in soufflés, jelly and drinks.

Egg white calories

The calorie content of egg white is 44.4 kcal.

Nutritional value per 100 grams:

Protein: 11.1 g (~44 kcal)
Fat:0 g (~0 kcal)
Carbohydrates: 0 g (~0 kcal)

Energy ratio (b|w|y): 100%|0%|0%

Useful properties of egg white

The benefits of egg white are undeniable, as it is a rich source of niacin, which is essential for full-fledged work brain and stimulation of its activity. Also in this useful product and vitamin H, which ensures better blood clotting. And choline helps improve memory and has the ability to remove poisons and toxic substances from the liver.

Egg whites contain a lot of B vitamins, which have a beneficial effect on human health, in particular, they prevent the development of birth defects in newborns. At the same time, the benefits of egg white are expressed in their anti-cholesterol properties, in which this product is superior even to soy cheese. It has been scientifically proven that regular consumption of chicken protein helps strengthen the heart and blood vessels, and thanks to recent research it has been found that the protein contained in protein increases the level of good cholesterol.

By the way, as for the prevailing opinion about the dangers of eggs due to... high content cholesterol and fats: they are completely absent in the egg white, and although they are present in the yolk, they do not carry anything dangerous if used correctly.

Composition of egg white

Probably from the course school subjects Remember that an egg is 85% water, 12% protein, and 1% carbohydrate and fat. In addition, useful enzymes, B vitamins, and glucose can be found in eggs. But us, the people leading active image of life, and those who constantly need “doping” for the body, of course, protein is most of all interested. And, here, if you are interested in such egg whites, you can find out a lot of interesting information. So, for example, it turns out that 54% of egg protein is ovalbumin, which was isolated back in the 19th century and to this day it is actively used in both the food and pharmaceutical industries. Also, this protein contains conalbumin, or as it is also called ovotransferrin, a protein that has special antibacterial natural properties. There is also lysozyme - in an amount of 3.5% - it is used as a bacteriolytic enzyme and onomucin - 3% of the composition of egg white, which is a multicomponent complex compound.

Harm and contraindications

However, our article would be incomplete if we did not remember the dangers of egg white and its negative impact on human body. Such egg whites contain cholesterol in excess, and when you eat 1 egg a week, there is nothing wrong with this, but if you eat a lot of eggs (for example, some bodybuilders can eat 2 dozen eggs in a day), then in this case cholesterol comes in into the body in alarming doses. In order to at least somehow get rid of it, and at the same time not give up eating eggs, you can consume only egg whites, while throwing away the yolks themselves. And, although this option of eating eggs may seem very wasteful to some, it is better to spend money on buying eggs than to spend money on treatment. Therefore, remember, you can eat up to 20 egg whites a day if you want, but the number of eggs you eat along with the yolk should not exceed 3 pieces.

How to eat egg whites

However, do not rush to simply fry and boil eggs, add them to salads and think that by doing so you are increasing the amount of egg white consumption and thereby setting yourself on the path to slimness, beauty and health. Unfortunately, it's not that simple. Even if you just drink raw eggs, although in this case the composition of the egg white will be simply ideal, this is not the safest option, since the risk of contracting salmonellosis in this case is quite high. Even if the seller of such eggs assures you that his product has been tested and is absolutely safe for your health. Such a rash step of yours could cost you your health. Therefore, after all, from egg white pure form It is better to refuse without heat treatment - it is too dangerous. However, if the desire to try raw eggs and natural egg whites is your lifelong dream, you can use a special air fryer. If you heat it to a temperature of 280 degrees above zero Celsius, and put an egg on such a well-heated convection oven - in those few seconds that you hold the egg on the convection oven, it will not be able to bake, but at the same time the infection that may be on eggshells, will still be destroyed by high temperature.

How to make your own egg whites

If the air fryer option does not suit you for some reason, you can boil the eggs - the simplest and best way, which, if you are worried, will not cause the destruction of the egg white you and I need, will preserve the nutritional value of the egg and will not contribute to the loss of taste. By the way, such a boiled egg is easily and quickly absorbed by the body. And, salmonella, which we are wary of, will die in boiling water within a few minutes.

An alternative to boiling egg whites is to fry them. Although, this method is not the best and not the most beneficial for your health. Under influence high temperatures In a frying pan, the egg white denatures - in other words, its beneficial structure for you and me is disrupted, its benefits and nutritional value are lost. In addition, if you do not fry eggs in a dry frying pan, then in addition to eggs you also eat fried oil, which is full of carcinogens that are so destructive to our stomach, liver and entire body.

As for dishes with the addition of eggs - salads, deviled eggs– even here, not everything is as useful as it seems at first glance. Final food composition eggs as a result of adding such an egg to a salad changes significantly, and mayonnaise and hot spices do not make it healthier.

Egg whites in sports nutrition

It was egg white that attracted the attention of the sports industry, as well as producers of biologically active additives. Therefore, do not be surprised if in nutrition plans for athletes and in stores sports nutrition you will come across jars of egg whites. True, do not rush to immediately stock up on an arsenal of such egg protein dietary supplements. The fact is that the taste of this synthesized product is very, very specific (this protein is bitter). But if you add flavorings to it, then the benefits of such egg white will become less. In addition, such “store-bought” egg white... foams a lot, and preparing it is not very convenient - you need to have the skill to make such a protein shake instant cooking did not escape from your glass. Yes, and the cost of such a dietary supplement is not very affordable, for example, milk protein(milk protein) is cheaper and its taste is more pleasant, therefore, athletes consume it more willingly than egg white.

Today we learned a lot interesting facts about egg whites, and even managed to choose an option for preparing such egg whites that is safe for health and optimal for preserving nutritional value. And, even if you are not an athlete or bodybuilder, such protein can be useful for you, remember this and organize “egg” meals for yourself. protein days. Your body will only thank you for this.

Face mask: egg white for skin, benefits and application

Egg whites can help those who constantly struggle with blackheads on the nose, chin and forehead. All you need is one egg white and a paper towel.

Whisk 1 egg white into a foam, apply some of the white to your face and neck. Take a paper towel or napkin and place it on your face, making holes for your eyes and mouth. Apply another layer of protein on top of the napkin. Let the white dry.

The dried napkin, slowly, remove from the bottom up. All black dots and dead skin layer will remain on it.

The main thing is not to pull the paper hard and sharply; if you feel pain, lightly wet your fingers in water and rub the paper stuck to your skin with them.

Egg white mask for oily skin

Beat well 1 egg white, add 1 tsp lemon juice. Mix. Apply a layer of the mixture on your face, wait 10 minutes and apply another layer. Leave the mask on your face for 5 minutes and rinse with warm water. This mask tightens pores, smoothes wrinkles and whitens the skin. Egg whites for dark circles under the eyes

Egg white makes the skin softer and more elastic. It also contains a lot of vitamin B 12, riboflavin, which improves blood circulation. All this helps eliminate dark circles under the eyes.

Beat 1 egg white well and apply with a brush. dark circles. Leave on the skin for approximately 15 minutes to allow the protein to dry, and then rinse well with water. You can also add a few drops of witch hazel tincture or oil (Witch Hazel hydrolate) to the protein, which also works well on the skin around the eyes.

Egg white for wrinkles

Protein can also help in the fight against wrinkles, due to its composition and ability to make the skin elastic. To do this you need 1 protein, 1 teaspoon of olive oil, 1 teaspoon of yellow clay. Mix all ingredients well and apply to the skin of the face and neck. After the mask is applied, you need to lie down quietly for 20-30 minutes. Rinse off the mask with slightly warm water, then apply a moisturizing or nourishing cream to the skin of the face and neck.

Exists a large number of products that our body needs. They are healthy and nutritious, contain a huge amount of vitamins, minerals and microelements, normalize the functioning of the body and improve its condition. One of these products is eggs, which have been used as food for centuries and have proven their benefits more than once. Surely, many of us have heard about how harmful egg yolk is, which is saturated with cholesterol and has Negative influence on liver function. The complete opposite is protein, which is perfectly absorbed by the body and is a source of a whole set of amino acids. Let's take a closer look at what the benefits of egg white are and what properties it has.

Egg white is an integral part of the egg, which consists of the white, yolk and shell. All eggs have the same composition, but differ in properties. In its raw form, egg white is a translucent or completely transparent viscous mass, which becomes white when exposed to temperature. Protein is considered a low-calorie and dietary product and is used in different areas human activity.

Composition of egg white

As mentioned earlier, protein is a source of amino acids, but this is not its only advantage. To understand why protein is so beneficial for the body, you need to study its composition in more detail. Egg white is 85% water, the rest is organic matter. In the composition of egg whites you can find not only protein, as many are accustomed to thinking, it also contains a small amount of fats and carbohydrates, which, in fact, makes it so nutritious. Along with this, egg white is a low-calorie food, since one white of an average chicken egg contains only 20 kcal.

Of the vitamins in protein, you can find almost a complete set of B vitamins, such as B2, B5, B6, B9 and B12, as well as vitamins H, D and PP. From minerals Protein contains sodium, sulfur, chlorine, potassium, copper, phosphorus, calcium and magnesium. It contains small amounts of iodine, cobalt, molybdenum and chromium. In a word, egg white is one of the most accessible today natural sources microelements and nutrients.

Benefits of egg white

In nature, everything is arranged harmoniously, this also applies to eggs. If the yolk contains a large amount of cholesterol, then the white has the property of lowering its level in the body, which makes eggs safe and do not pose any threat to health. It has cleansing properties and normalizes the functioning of the heart and blood vessels. Protein is a source of proteins that provide cells with energy and help them recover much faster.

Niacin, which is part of egg whites, has a positive effect on the functioning of the brain, stimulating its activity. Thus, regular consumption of egg whites will improve memory and alertness, and help increase performance and productivity. Vitamin H, present in protein, regulates the degree of blood clotting, bringing it back to normal.

In addition, some substances contained in egg whites help eliminate toxins from the body. external environment. Eggs are great source protein, which is necessary for building muscle and maintaining muscular shape. In addition, protein is involved in the process of strengthening bones, so it should be consumed by children and adolescents, as well as older people.

Uses of egg white

Due to the fact that eggs are one of the most popular products today, they have found application not only in cooking, but also in cosmetology and medicine. This is due to accessibility and unique composition eggs

In cooking

The most common use for egg whites is, of course, cooking. It is an integral part of any baking, it is part of the dough and serves as the basis for the preparation of all kinds of creams. Egg white is used in salads and snacks because it has a pleasant taste qualities, quickly processed and prepared, easy to use. Some peoples of the world use egg whites to prepare first courses. For example, in Kazakh cuisine one of the national dishes is soup with the addition of egg whites.

In cosmetology

Egg white is one of the main components of skin and hair care products. Homemade masks containing egg white are especially popular. It is great for oily skin, as it can remove shine from it, giving the skin a matte appearance, and normalize the process of sebum secretion. Simply whisk a few egg whites until fluffy and then use a cotton swab to apply the whites to your skin. When it dries a little and turns into a crust, apply another layer of protein. Do this a third time, wait for the white to dry, and then rinse it off with water.

Egg whites also play an important role in hair care. Anyone who wants to make their hair thick, voluminous, beautiful and healthy probably has several recipes for hair masks based on egg whites. Thanks to such masks, your hair will not only become stronger, but will also grow faster. To give your hair strength, beat two egg whites, mix them with glycerin, olive oil And apple cider vinegar and apply the resulting mask to your hair. After 15 minutes, wash off the mask warm water. You can use only protein as a mask without any additional components. Just whisk it and rub it well into your scalp. The mask lasts for 10-15 minutes, after which it needs to be washed off and the hair rinsed well.

In medicine

One of the most popular uses of egg whites is for throat diseases. For coughing, loss of voice, hoarseness and sore throat there is no better means traditional medicine than raw egg white. Just drink it, and after a few minutes you will feel significant relief.

One of the useful, but not enough known properties egg white is its ability to act as an antidote for poisoning by certain toxic and hazardous substances. Protein is capable of binding and delaying the absorption of mercury and copper salts in the body. For burns, you can also use an egg white-based product that will remove painful sensations and speed up the healing process. Beat the egg white with hemp oil and add a little alum. The resulting mixture is applied to the burn site and left for 10 minutes, then renewed, preventing the protein from completely drying out.

Exists folk remedy for headaches based on egg whites. The protein is mixed with rose water and a small amount of saffron, everything is mixed well, a cotton swab or gauze is soaked in the resulting mixture and applied as a compress to the forehead. After the compress has dried, it can be replaced with a new one until headache will not disappear completely.

Contraindications

Perhaps the only contraindication to egg white can only be personal intolerance, which is expressed in the form allergic reaction. Often, it is accompanied by an allergy to meat and other protein-rich foods. In this case, it is better to avoid eating egg whites. As for rumors about cholesterol, egg white contains zero cholesterol and is completely harmless.

Makhnonosova Ekaterina
For women's magazine website

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Egg white - powerful immunostimulant, which has pronounced bactericidal properties. It is a colorless, odorless, viscous liquid that has adhesive properties. When whipped, it acquires a dense foam-like consistency. It turns white during heat treatment. The product improves brain function, participates in hematopoietic processes, and prevents the formation of cataracts.

In terms of nutritional value, one egg replaces 50 g of meat and 200 ml. Protein has greatest degree digestibility among animal products (98%).

Beneficial features

The main advantage of egg white is the absence of fat in its composition. This is absolutely dietary product, approved for use during weight loss.

FAQ

What's the best way to cook egg whites? Cook. This method of heat treatment preserves its nutritional value and beneficial properties. Just 1-2 minutes of cooking is enough to destroy the dangerous salmonella bacillus. Frying protein is not recommended because it disrupts the structure of the product (the denaturation process starts), resulting in reduced energy value product. Besides, this method heat treatment leads to the entry of oil into the body, which carries carcinogens that are dangerous to the digestive system and liver.

Interestingly, egg white begins to “set” at a temperature of +60 degrees, and hardens at +65 degrees. At the same time, the yolk acquires a dense consistency at +65 degrees, and at +73 degrees it becomes completely hard.

What does egg white consist of? From fats (0.3%), carbohydrates (0.7%), proteins (13%), water (85%), vitamins, enzymes. It contains all the important amino acids for the construction of protein in the human body. In addition, it contains lysozyme, a compound that neutralizes harmful microorganisms, including rotten ones.

How long can you store boiled egg? No more than one week. However, to avoid loss beneficial properties The product is recommended for consumption within 3 days after preparation. Raw eggs Store in the refrigerator at +4 degrees for up to 5 weeks.

Conclusion

Egg white is a source of easily digestible protein, from which, according to Darwin's theory, the first cellular structures arose 3.8 billion years ago. Protein play important role in the human body. Thanks to them, metabolism, respiration and digestion processes are carried out. Protein consists of bones, nails, hair, muscles, tendons, cartilage, and skin. Protein deficiency in the body leads to weakening of the skeleton, thinning of the mucous membranes, deterioration protective barrier, susceptibility to various infections, rapid aging. Egg white has bacterial activity, strengthens the cardiovascular system, and increases the level of “good” cholesterol. Used externally for treatment skin problems, damaged joints, strengthening nails, hair, giving firmness and elasticity to the dermis.