Is egg white good for you? Which is better - white or yolk? Where is egg white used?

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.



Almost every one of us loves to eat eggs for breakfast. We boil, fry them, make omelettes and other dishes. We need them both for baking and for making salads. But for some, the use of this product is beneficial, but for others it can be harmful.

The eggs of any bird are considered edible. But chicken eggs are still the most common, so they can be called one of the most popular products, eaten in almost all countries of the world. Let's consider what composition egg white has, what benefits it brings to our body, and what harm it can cause?

Features of egg white

Chicken eggs can be called a low-calorie product among other animal products. One egg weighs approximately 55-60 g. Moreover, for every 100 g of eggs there are 155 kcal. The main calorie content comes from the fatty yolk of the egg, while the white is its dietary part. Its calorie content is much lower. Protein chicken egg contains water in an amount of 85% of total mass. The rest are organic matter. Of all egg whites, 10% are proteins. These are ovalbumin, ovomucin and some others.

There is very little fat in the egg white. Their share in this part of the egg is only a third of a percent.

Carbohydrates – 0.75. Such a low content of these components allows egg white to rightfully be called a dietary product, so nutritionists advise people seeking weight loss to eat eggs without the yolk. This is a great way to get a lot of nutrients without harming your figure.

The cuisine of each country has its own recipes for preparing eggs, in which they can be either the main component of the dish or an auxiliary one. They are eaten boiled or fried. Some even prepare dishes using baked or pickled eggs. Many people believe that eating eggs raw is the most beneficial. It all depends on individual taste. They are also a necessary component of baking, added when preparing cutlets, salads, and used as a filling for pies. Therefore, it is very important to know what microelements are included in this product. What are its benefits and what are its harms for the human body.

Present in protein whole line elements necessary for the human body, such as amino acids and various minerals. Therefore, they must be included in the daily diet.

Benefits of egg white

Let's look at what is contained in chicken eggs and how they benefit us.

1. Protein has a beneficial effect on the body, cleansing it. Scientific research showed that regular consumption of egg whites leads to a significant decrease in the amount of bad cholesterol, causing serious illnesses heart and blood vessels. Therefore, proteins are very useful for the prevention of these diseases.
2. The advantage of protein is not only its low calorie content, but also high content protein. This enzyme is necessary for the successful production of energy in the body's cells.
3. In addition, it contains almost all amino acids, which play a decisive role in many processes occurring in the body. This and mental activity brain, and cell restoration, and improvement of connective tissue.
4. Egg whites contain B complex vitamins, as well as vitamins E and D.

This product is useful not only when eaten. External use can also bring many benefits. Cosmetologists advise using it to care for oily skin. It helps dry it out and normalizes its functioning. sebaceous glands. It is also perfect for combination skin faces.

A mask made from this component is very easy to prepare and is suitable for frequent use. To prepare such a mask, you just need to thoroughly beat the egg white and cool it. This mask is applied in three layers. First, apply the first one using a brush, which should dry a little. The second and third layers are applied in the same way. The product needs to be washed off warm water after 15 minutes.

Chicken egg white is also often used in hair care. To speed up hair growth and provide intensive nutrition, you can prepare such a simple mask. Take 3 tablespoons of yogurt or other fermented milk product, combine with the white of one chicken egg. The product is applied to the hair for 25 minutes, distributing it over the entire length. Women who use this recipe regularly claim that their hair becomes silky and its structure is significantly improved. This method is not only effective, but also accessible to every woman who wants to maintain her beauty without special expenses or visiting salons.

Can egg whites be harmful?

Many people believe that eating eggs and egg dishes every day can be harmful. The only justifiable concern about this is the cholesterol content. But this element is found only in the yolk of the egg. There is practically no protein in it. If 100 g of yolk contains about 250 mg of cholesterol, then in the protein its amount approaches zero. If you tend to be overweight and have high cholesterol levels in your blood, then to prevent the formation of plaques on your blood vessels, it is enough to exclude the yolk from your diet. You don't have to give up eggs completely.

If your body does not tolerate protein, then you should also avoid eating eggs. This is practically the only harm that this valuable product can cause. Allergies to yolk are much less common. If a person is allergic to protein, then most likely he will not be able to tolerate chicken meat either. This relationship is observed in 60% of cases.

If you suffer from this allergy, don't forget that they are present in many dishes. These include baked goods, salads, and some confectionery products.

Video: Is it possible to drink raw eggs for muscle growth?

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

Probably from the course school subjects do 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 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.

Benefits of egg white

Scientists say that the most main value egg white lies in its ability to be easily and quickly absorbed by the 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 it 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, after all, from egg white pure form without heat treatment It’s better to refuse – it’s too dangerous. However, if you want to try raw eggs and natural egg whites - the dream of your whole life - 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.

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 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 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 hot spices do not make it healthier.

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) of the total mass of the egg, 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. Beneficial features 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

Surely, from the course of school subjects you remember that an egg consists of 85% water, 12% proteins and 1% carbohydrates and fats. 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 pharmacological 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, 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.

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 in a frying pan, 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 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 white, and even managed to choose one that is safe for health and optimal for preservation nutritional value option for preparing such egg white. 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 teaspoon 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 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. 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.

IN culinary recipes very often the egg is not used completely, and for a certain dish only some part of it is required: the white or the yolk. Therefore, even experienced and talented housewives and cooks often have a question: where can the remaining whites or yolks be used? With yolks everything is much simpler, since you can prepare the most delicious homemade mayonnaise, ice cream, biscuit or casserole. In addition, the yolk is often used with for cosmetic purposes by mixing different ingredients and getting nourishing mask for face or hair.

For the majority of those interested in how to find productive uses for proteins, the question often remains open, and some are at a loss, not realizing that in addition to the popular meringue, many delicious dishes can be made from proteins.

About the benefits of egg white

Protein is low calorie and dietary product. Egg whites contain essential amino acids, water and organic matter. The egg white of one chicken egg contains about 20 kcal. The vitamin and mineral range of protein is very wide, and it is rightfully a valuable source of nutritional and minerals. Egg white by its nature is a pure protein that supplies cells with energy. Niacin, which is part of the protein, helps brain cells stimulate activity.

Where is egg white used?

In cooking. Protein is an integral part of any baking and it is difficult to imagine kneading dough without protein component. Protein is often used to prepare pastry cream, and, of course, egg white is quite suitable for first and second courses.

In medicine. For stagnant or acute phenomena cold cough, loss of voice, hoarseness vocal cords or soreness, protein can act as a life-saving emollient remedy. All you need to do is drink raw protein. In addition, protein ligature is used for poisoning and intoxication, since the properties of protein to bind and retain mercury and copper salts in the body are noted. Anti-burn medicine containing protein will help reduce painful sensations and speed up the process of tissue regeneration (restoration and healing).

Unusual recipes for using egg whites

For this dish you need:

• 4 medium potatoes,
• egg whites - 4 pieces,
• onions - 1-2 pieces,
• 1 glass of milk,
• parsley and/or dill,
• spices: salt, coriander, rosemary, pepper mixture,
• olive oil - 3 dessert spoons.

Boil the potatoes and lightly brown the prepared chopped onion in vegetable oil. Mix milk with egg whites, add salt and beat. Cut the potatoes into medium-sized cubes. Place all the ingredients in a heat-resistant glass dish: boiled potatoes, browned onions, finely chopped herbs, spices and last stage Pour a mixture of milk and eggs over the products. Place the container with the food in the oven for a third of an hour, taking into account the temperature of 180-200 * C. The potato casserole can be sprinkled with cheese and breadcrumbs on top. Potatoes prepared in this way are characterized by low calorie content and good digestibility.

1. Pancakes on squirrels. The whole difficulty of this recipe is to correctly combine all the ingredients for the dough. For pancakes you will need:
   whites of 4 eggs,
   curdled milk or kefir - one package (250 g),
   wheat flour - 1 full glass,
   50 g butter,
   4 tbsp. l vegetable oil,
   starch flour - 1/3 cup,
   tincture or balm with alcohol - 20 g,
   lemon juice - 1 tbsp. l,
   medium grind salt.

   1. Start preparing the pancake dough by melting the butter.
   2. Then beat the whites with a pinch of salt.
   3. Next, pour into the whites lemon juice, strong alcoholic tincture, butter and curdled milk.
   4. Flour with soda and starch must be sifted and the whole mass must be made airy, and then carefully added into the dough, mixing well.
   5. Vegetable oil is poured into the pancake mixture last.
   6. The dough is ready for baking pancakes.

Conclusion

There are plenty of recipes for dishes that contain proteins. All kinds of dough for cakes, biscuits, and casseroles are made from proteins. Very often, the Italian dessert “Tiramisu” is prepared using proteins, which is very popular among modern chefs. A great variety of mousses, soufflés with cottage cheese, chocolate, nuts, cream, which contain protein with the right recipe can satisfy even the most sophisticated gourmets and food lovers.

An equally popular express method for using and preserving egg whites is freezing them in special cells.