Egg whites are contraindications. Chicken egg: composition and beneficial properties of protein and yolk

04.12.2015

There is no fat in the egg white, but the yolk contains more proteins. Are both parts of the egg equally healthy?

Do you love chicken eggs? You may have already wondered what is the healthier part of the egg. white or yolk.

Nutrition experts say that eating chicken eggs in principle very useful. However, the white and yolk contain various specific components (as indicated in the study), which we will talk about in our article today.

Chicken eggs are a rich source nutrients, so including them in your diet is definitely worth it. And there's no need to worry about " huge amount» cholesterol. Eggs are dominated by unsaturated fatty acids, and they are not at all harmful to the cardiovascular system.

Would you like to know more about beneficial properties eggs? Which is more useful white or yellow To? Then read on!

Protein

What do you like better, white or yolk? Many people believe that it is better to separate one part from another. Supposedly this way they can take better care of their cholesterol levels. There is an opinion that protein is the most useful part eggs.

Let's see what are its advantages?:

Egg white does not contain fat. It has few calories, which makes it dietary and healthy product. Risk arises when we cook scrambled eggs After all, the oil we use for frying contains fat that is dangerous to our health.
Protein is rich in B vitamins.
Whites contain fewer calories than yolks.
They generally lend themselves very well to diets aimed at combating overweight. Many people eat only egg whites for breakfast because they contain proteins, vitamins, and are also quite nutritious. We, in turn, do not recommend that you limit your breakfast to protein alone. It will be better if you supplement it with other products: a portion oatmeal, fruit cocktail, etc.

Egg whites are also used in for cosmetic purposes : this is great natural remedy to increase skin elasticity. Protein softens the skin and reduces irritation.
Finally, egg whites contain special type peptides, which help lower blood pressure.

Yolk

The yolk contains more protein than the white!

The yolk is also rich in fats. In one egg contains about 4 g of fat, of which only 1.5 g is saturated (that is, unhealthy). Other fats - unsaturated and, accordingly, healthy. The cholesterol level in the yolk is very low. So it is harmless to healthy people. If you have increased level cholesterol in the blood, it is worth slightly limiting the consumption of egg yolks. But do not exclude them from your diet completely, as they are a rich source of healthy proteins.
Egg yolk contains vitamins and minerals: iron, phosphorus, potassium and magnesium. Vitamins include the following: vitamin A, E, D, B9 (folic acid), B12, B6, B2 and B1. Don't forget that this is one of the few foods rich in vitamin D.
Another fact about yolk that we shouldn't ignore: it contains a substance called choline. Do you know why it is useful? This element supports the health of our brain, improves memory and fights such degenerative diseases, like Alzheimer's disease, for example.

Yolk rich in lecithin. This element combines with cholesterol and prevents its complete absorption by the body. Lecithin is important element for the functioning of the bone marrow, brain, liver, hearts and nervous system.
Many people eat raw yolk pure form or as part of various cocktails, thinking that all its beneficial proteins will be better preserved this way. But this is a mistake. Eating raw yolk can cause diseases such as salmonellosis. We strongly recommend that you always eat the yolk (and chicken eggs) only in cooked form. This way you can avoid unnecessary problems.

So what Is the white or the yolk healthier in an egg? It turns out that both! The white contains no fat, and the yolk, although it contains a small amount of saturated fat, is very rich in protein.

Eat whole eggs. Being part of balanced diet, they will help you take care of your health. And besides, they are very tasty!

Bibliography

Huopalahti, R., López-Fandiño, R., Anton, M., Schade, R., Recio, I., & Ramos, M. (2007). Bioactive egg compounds. Bioactive Egg Compounds. https://doi.org/10.1007/978-3-540-37885-3

Jacob, J. P., Miles, R. D., & Mather, F. B. (2011). Egg quality. IFAS Extension PS24.

Nimalaratne, C., & Wu, J. (2015). Hen egg as an antioxidant food commodity: A review. Nutrients. https://doi.org/10.3390/nu7105394

Mine, Y. (2002). Recent advances in egg protein functionality in the food system. Worlds Poultry Science Journal. https://doi.org/10.1079/WPS20020005

The most common human food product is, of course, eggs. They are found on the refrigerator shelf in almost every home. They are added to dough and to soups and borscht, they are used to make tasty and nutritious salads, and they are prepared as independent dishes by boiling or frying them. A chicken egg contains a yolk and a white. In order to understand how it can be harmful and useful this product, let's study the properties of egg white.

Benefit

Egg white is primarily valuable because it is easily digestible and does not cause any allergic reactions, which cannot be said about other protein products. It is egg white, as a source of protein, that is recommended to be used in dietary nutrition for stomach disorders, diseases of the gallbladder and liver.
Since egg white contains virtually no fat, it is recommended for inclusion in diets for weight loss.
The benefits of using the product are as follows:
1. Protein improves the functioning of blood vessels and the heart, reducing the amount of cholesterol in the blood and cleansing blood vessels.
2. The amino acids that make up egg whites promote cell renewal and activate brain function.
3. Egg white is a source of vitamins (D, E and B, B2, H, PP), microelements (chromium, copper and cobalt), macroelements (chlorine, sodium and sulfur), providing a person with the substances he needs up to 15% of the daily dose.
Egg whites are actively used not only in nutrition, but also in cosmetology. It is useful to make masks for hair and face, to which egg white is added. According to women's reviews, after applying the masks, the skin becomes soft and clean, and the hair becomes silkier and softer.
If you for a long time frightened by the fact that eating eggs leads to an increase in the level bad cholesterol, you can calm down, because there is no egg white, all the cholesterol and fat is in the yolk. Therefore, egg whites should and can be consumed by patients suffering from heart disease.

Protein harm

Despite the benefits of eating egg whites, some people still try not to include it in their diet. This applies to those who have individual intolerance protein, it often extends to chicken meat. For example, yolk causes fewer allergic reactions than white.
Doctors also strongly insist that raw egg whites should not be consumed as food, as there is a risk of infection. dangerous disease— salmonellosis.

Description

A chicken egg can be called perhaps one of the most nutritious foods. However, many people choose 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 is an integral part of a chicken egg. In its raw form it is a transparent viscous liquid, which after heat treatment acquires White color. Egg whites have much lower calorie content nutritional value 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 use chicken protein helps strengthen the heart and blood vessels, and thanks to recent research it has been found that the protein contained in protein raises 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 egg whites, and although they are present in the yolk, they do not carry anything dangerous if consumed correctly.

Composition of egg white

Probably from the course school subjects You remember that an egg is 85% water, 12% protein and 1% carbohydrates and fats. In addition, useful enzymes, B vitamins, and glucose can be found in eggs. But us, the people leading active image life, and those constantly in need of “doping” for the body, of course, are most interested in protein. And, here if you are interested in this egg white, 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 properties. 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 the 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, it is still better to refuse egg whites in their pure form 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 taste qualities. 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 the 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.

Slowly remove the dried napkin from bottom to top. All the blackheads and dead skin 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 1 egg white well, add 1 tsp lemon juice. Mix. Apply a layer of the mixture to your face, wait 10 minutes and apply another layer. Leave the mask on your face for 5 minutes and rinse off 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. For this you need 1 protein, 1 teaspoon 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 moisturizer or nutritious cream on the skin of the face and neck.

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 everything contained in the egg. fat-soluble vitamins– A, D, E and K, as well as carotenoids – lutein and zeaxanthin.

The yolk contains 90% of the calcium, iron, zinc, thiamine found in the egg, folic acid, vitamins B6 and B12. 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 harmless, can dramatically impair digestion and nutrient absorption. 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 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 is known, most useful substances loses its 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 white or protein shake

Today we invite you to talk about one of the most best sources nutrients, which can be called a treasure trove of benefits. This is... egg white. However, it is not the biological fraction of a chicken egg, as you probably thought at first, which consists of white and yolk, but egg white. But, since such a phrase as “egg white” sounds somewhat inorganic, we will talk about egg white. About, what is egg protein, why is it needed and how to prepare it at home- our publication...

About the benefits of eggs

Eggs are quite a healthy product

Both dairy products and eggs have been part of the human diet for more than a century. True, today, when supermarket shelves attract us with exotic products, there are fewer and fewer fans of our natural, nature-given food products. However, no matter how we treat eggs, no matter how often or rarely we consume them, this in no way affects their useful composition, and they are still indispensable when it comes to preparing dietary and sports diets.

Egg white composition

Surely, from the course of school subjects you remember that

An egg is 85% water, 12% protein, and 1% carbohydrates and fat. In addition, useful enzymes, B vitamins, and glucose can be found in eggs.

But we, people who lead an active lifestyle and constantly need “doping” for the body, are, of course, most interested in protein. 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.

Benefits of egg white

Scientists say that the most main value egg white lies in its ability to be easily and quickly digested human body, and the indicator of such digestibility breaks all records - it is 100%. In addition, unlike other protein products, egg white does not cause allergic reactions and is even recommended as a component dietary nutrition. Well, it's a fact low content carbohydrates and fats suggests that such protein must be included in the diet of weight loss diets.

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 do it, 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, it is still better to refuse egg whites in their pure form 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 the egg the shell will still be destroyed by high temperature.

Interesting video about whether eggs are harmful:

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 the influence of high temperatures, 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, stuffed eggs - not everything here is as healthy as it seems at first glance. The final nutritional composition of an egg changes significantly as a result of adding such an egg to a salad, and hot spices do not make it healthier.