Egg white benefits. Raw egg white

Egg white is a low-calorie source of complete proteins. In the egg, it occupies a large part, approximately 67%. In its raw state, the protein looks like a viscous clear liquid. At heat treatment he acquires White color and becomes dense (see photo).

Beneficial features

Egg white is considered ideal for the body due to its amino acid composition. In addition, this product is almost completely absorbed by the body. Considering low calorie(444 kcal per 100 g), as well as low fat and carbohydrate content, natural chicken egg white is dietary product and it can be used during the period of weight loss and to maintain an ideal shape.

This product has a cleansing property and helps to lower blood cholesterol levels, which in turn normalizes the activity of the heart and blood vessels. In addition, egg white is an excellent source of protein, which gives the body energy. Considering the rich composition useful substances, it improves brain activity, cell regeneration and connective communication in the body.

Egg white contains vitamin K, which promotes blood clotting, as well as choline, which has a positive effect on memory.

Egg white in cosmetology

The beneficial composition of egg white helps to improve the condition of the skin and hair. For example, it helps to clear the skin of blackheads. In addition, egg white helps to smooth wrinkles, narrow pores and whiten the skin. With this product, you can get rid of dark circles under the eyes. Perhaps this is due to the content of vitamin B12, which improves blood circulation. Protein also makes the skin soft and supple. In addition, this product is used to prepare hair masks that promote nutrition and improve growth.

Use in cooking

Egg white is used to prepare various sauces, creams, and it is also added to pastries, for example, the well-known meringue and biscuit.

Harm of egg white and contraindications

Egg white can harm people with individual intolerance to the product.

Content:

What effect does eating eggs have on the body? What is the use of chicken protein and what is the use of the yolk.

Eggs are a familiar element of the diet, which attracts with taste, versatility and benefits. The product can be boiled (hard-boiled or soft-boiled), fried or eaten raw. What is useful chicken egg? What is more important for the body - protein or yolk, and what effect does each of the components have?

Chicken egg happens various shapes, size and color. These indicators depend on many parameters, including the breed of the bird and the location of the animal. So, if eggs are laid in a hole or hole, then the shape of the shell is round, and if somewhere in the ledges of stones, then appearance oblong.

Average productivity of a chicken - one egg at 23-26 hours. The color of the shell varies - it can be white (if the chicken is white) or dark (typical for animals with a brown color). Interestingly, the nutritional value of white and dark eggs is identical.

Another important parameter is the size. It depends on three factors:

breeds;
weight;
chicken age.

If the animal is mature, then its eggs are larger. A number of other factors also influence the size, among which:

space limitation;
temperature rise;
poor quality food.

The color of the yolk depends on the diet. If natural dyes are present in the animal’s diet, then the “core” is distinguished by a “deep” (orange) color. The surface of the shell may also vary. She happens:

matte;
shiny;
smooth;
rough;
dotted with dots.

Beneficial features

Now consider beneficial features eggs:

Covering the deficiency of the body with vitamins and minerals, which helps to strengthen the immune system.
Reducing the risk of oncological diseases. First of all, taking the product saves from malignant tumor chest.
Prevention of diseases of the heart and vascular system.
Improving vision, protecting the eyes from the development of cataracts.
Positive effect on the gastrointestinal tract, help in the fight against stomach ulcers.
Acceleration muscle growth, which is achieved by feeding cells with a protein with a rich set of amino acids (including essential ones). Studies have shown that egg protein bypasses even beef and dairy products in terms of amino acid composition.
Strengthening of bone tissue, which is achieved by the content of calciferol. Calcium entering the body is absorbed in full.
Improving the functioning of the brain, increasing mental abilities.
Normalization of the central nervous system, elimination depressive states, health improvement.
Help fight obesity. Nutritionists know what eggs contain and how the product is useful. For this reason, it is recommended to include it in the diet even during diets. The only thing we are talking not about fried, but about boiled or raw chicken eggs.
Reduced risk of miscarriage in pregnant women. This is possible due to the presence of folic acid, which plays a key role in the creation of new cells. All this contributes rapid development child and women's health.
Strengthening teeth, hair and nail plates.
Help in solving serious problems in sports. The protein contained in a chicken egg accelerates muscle growth, and minerals and vitamins guarantee fast recovery even after exhausting workouts.
Eliminate the risk of beriberi. By eating at least 1-2 proteins and yolks per day, it is possible to avoid deficiency useful elements. It contains the following iron, zinc, magnesium, B vitamins, tocopherol and other minerals and vitamins.

Studies have shown that a quarter of the norm of essential amino acids is present in the composition of a chicken egg. Wherein protein intake is not recommended due to stress on the kidneys. Excess protein is not digested, but simply excreted through the urinary system.

What are the benefits of egg white?

There is a lot of discussion about the benefits of egg white and whether it should be eaten. The weight of the yolk and protein together with the shell is on average 55-70 grams. At the same time, in 100 grams of a chicken egg 170-180 kcal. Most of the calorie content is taken up by the yolk, and the protein part by 80-85 percent formed from water. Those 15-20 percent that remained - organic matter.

The amount of protein in a protein 10% , which includes the following elements:

ovoglobulin;
ovomucoid;
lysozyme;
ovalbumin;
ovotransferrin.

The amount of carbohydrates in the composition - 0,6-0,7% , and fat - 0,3% . Due to these qualities, the product is considered dietary. Many people know what is contained in eggs, so feel free to add them to the diet without fear for the figure.

The protein contains wide selection trace elements and amino acids that a person needs. As well as it has a very versatile effect.:

Clears the body of harmful substances. Scientists have proven that egg protein plays one of the main roles in lowering cholesterol, improving the functioning of the heart muscle and blood vessels.
Replenishes the body with a full range of amino acids that improve brain function, accelerate cell regeneration processes and optimize the production of connective tissues.
Saturates the body with an enzyme that provides the body with energy.
Covers the deficiency of tocopherol, calciferol, B vitamins and other elements.

The benefits of egg white have long been proven: it makes the body healthier and helps with various ways applications - external or internal. So scientists know cosmetic properties product. Applying protein is a chance to protect oily skin, dry it slightly and reduce the activity of sebum metabolism.

Popular are protein masks, which are allowed to be used as prophylactic. The process of preparation and application of the composition takes several minutes. The protein is whipped, and then applied to the skin with a brush. After the first layer dries, the next one is applied, and so on for three approaches. After 5-7 minutes, the composition is washed off with warm water.

Protein is also used for the scalp (hair nutrition). If the goal is to strengthen the bulbs, then it is recommended to mix the protein of one egg with three tablespoons of yogurt, and then distribute the composition along the entire length of the hair. After twenty minutes, it remains to wash off the mask. The result is an improvement in the structure and strengthening of the bulbs.

Which is better - white or yolk?

As mentioned above, an egg is made up of several elements:

protein;
yolk;
shell.

Having considered all the features of the protein, it is worth noting that yolk is no less useful. It contains:

vitamins E, D, A and K;
zeaxanthin;
lutein;
zinc;
calcium;
folic acid;
vitamins B6 and B12.

As for the protein of the product, no more than 10% of the mentioned elements are concentrated in it. Main difference- in the protein, which is more in the outer liquid shell eggs.

Many people, arguing which is more useful - protein or yolk, cite as arguments high content cholesterol in the latter. But studies have shown that the level of the substance in question in the blood does not depend on the number of eggs consumed per day. At one time, the story of two brothers was passed from mouth to mouth, one of whom consumed at least 100 eggs for a month, and the other completely excluded them from the diet. At the same time, the cholesterol level was lower in the first, and in the second brother it had to be reduced to a safe level.

Scientists have proven that 80-85% dangerous substance the body receives from the liver and only a small part from food. That's why you shouldn't worry about cholesterol, which is present in the yolk - in moderate amounts he is safe. Moreover, the orange “core” of the product contains two types of acid - Omega 3 and Omega 6, without which it is impossible normal development organism.

In the case of protein, everything is complicated. Above described healing properties eggs, but protein - harm and benefit at the same time. Nature so conceived that in the composition of this part there is 14 types of protein, 13 of which have antimicrobial properties. Often they are enough to protect the product from the penetration of viruses and bacteria. But here it is difficult to predict how they will interact with similar "microorganisms" in the human body. So, some elements of the protein penetrate the walls of the gastrointestinal tract and lead to autoimmune diseases.

Another hazardous element- avidin, which prevents biotin from being absorbed normally. But this substance is responsible for controlling blood sugar and producing fatty acids. For this reason, some people consume the yolk but cannot tolerate the protein. Some nutritionists claim that all biotin is destroyed during cooking. In practice, this is not the case. The third part of the substance remains active. That is why raw yolks are allowed.

What is more useful in an egg - protein or yolk can only be understood by composing comparison table content of individual elements and vitamins. The first digit is the protein content, and the second is the yolk content (per 100 grams of product):

calories - 17/59 ;
fats - 0,06/4,5 ;
carbohydrates - 24/0,6 ;
proteins - 3,6/2,8 ;
saturated fats - 0/1,6 ;
cholesterol - 0/210 mg;
calcium - 2.3/22 mg;
sodium - 55/8 mg;
calciferol - 0/18 IU;
folic acid - 1.3/24.8 mcg.

According to the indicators listed above, it is clear how the egg white and yolk differ significantly. The first is rich in carbohydrates and protein, and the second is rich in calories, calcium and folic acid.

Results

In conclusion it is worth highlighting some facts about chicken eggs that everyone should know:

It is possible to find salmonella on the shell of the product - dangerous bacteria, which is removed only after heat treatment. In addition, before use, the egg is recommended to be thoroughly washed under running water.
A common product often causes allergic reactions. It is not recommended to use it for diseases of the gastrointestinal tract, the presence of problems with the liver, cholecystitis, diabetes and a number of other problems.
The yolk contains lecithin, which improves memory and activates the brain, and tocopherol normalizes the skin condition and improves mood.
To lower the level bad cholesterol reception is recommended following products- cabbage, red grapes, orange, raspberries, blackberries and others.
There are more trace elements in the shell than in any other multivitamin complexes. It contains iron, copper, fluorine and sulfur. There is also molybdenum, silicon and two dozen other useful elements. The shell contains a large amount of calcium. For this reason, it is recommended to take it in a frayed form in courses of 20-25 days.
Egg white is the highest quality protein, considered the standard when compared to other types of proteins.
The presence of cholesterol in the composition does not mean a direct relationship with the level of this substance in human blood. Studies have shown that when eating, for example, milk or meat, the body receives even large portions.
A chicken egg does not contain vitamin C, fiber and complex carbohydrates. For this reason, the product is not useful for people suffering from obesity, heart disease and diabetes.
With prolonged storage, the quality of the egg deteriorates, the amount of nutrients decreases.
If cooked incorrectly or eaten raw, there is a high risk of Salmonella infection. To destroy them, you need to boil the egg for seven minutes or more.

In the absence of contraindications, the addition of chicken eggs to the diet is justified. G the main thing is not to overdo it with the dosage and prepare the product correctly.

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

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

Nutritional value of egg yolk

Let's start, perhaps, with the most valuable part - the yolk, which contains 100% of all 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, folic acid, vitamins B6 and B12 found in the egg. And only 10% of these microelements are accounted for by egg white.

Yes, there are more proteins in it than in the yolk (3.5 g versus 2.7 g), but only because the protein itself is larger in volume. More importantly, in the yolk, proteins are combined with healthy fats, and in the protein - by themselves. Eating proteins without their combination with fats, we deplete our own vitamin A, and also contribute to the development of cellulite.

What about cholesterol?

As for the “terribly bad” cholesterol in the yolks, there is no reason to be afraid. Studies have shown that those 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 over a hundred eggs a month and his blood cholesterol dropped from 150 mg/dL to 130 mg/dL. The diet of the second brother was completely absent of red meat, butter and eggs. His cholesterol remained at an extremely high level - 300, and only statins (drugs 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 there is more cholesterol than necessary, then its absorption decreases sharply.

There is only one conclusion from this - you should not worry about the cholesterol that is contained in eggs. And even more so, because of the mythical fear of overdoing it with cholesterol, you should not deprive yourself of such a valuable component as egg yolk.

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

Egg white - benefits and harms

Now let's move on to the egg white. Here, not everything is as rosy as with the yolk. Mother Nature provided protein as a protection and food source for the chick for the first time of its existence. And she gave this "protective casing" a very interesting properties. 13 out of 14 protein proteins have antimicrobial properties. Usually they are enough to keep 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 not normally dangerous, can drastically impair digestion and nutrient absorption. What's more, some components of the egg white can penetrate the weakened intestinal wall and provoke 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 do not tolerate egg white at all, although the yolks are eaten without problems.

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

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

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

I see only one weighty reason why it is worth giving up such a valuable product - moral convictions, ideological vegetarianism, which does not allow you to eat "killer" food. For these people, the only alternative to eggs is dairy and/or vegan vitamin B12 and omega-3 supplements.

Egg white - calories and properties. Benefits of egg white

Calories: 44.4 kcal.

Energy value of the product Egg white (Proportion of proteins, fats, carbohydrates):

Proteins: 11.1 g. (~44 kcal) Fats: 0 g (~0 kcal) Carbohydrates: 0 g (~0 kcal)

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

Egg white: properties

How much does an egg white cost? average price for 1 piece)?

Moscow and Moscow region 4.5 p.

Chicken egg can be called, perhaps, one of the most nutritious foods. However, many people choose to refrain from 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 makes up the majority (about 67 percent) total weight eggs, along with egg yolk is an integral part of the chicken egg. In its raw form, it is a transparent viscous liquid, which, after heat treatment, becomes white. The calorie content of egg white is much lower nutritional value yolk, but it has a lot of protein. The beneficial properties of egg white are used in many areas of human life, but special role he plays in cooking.

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

In Russian folk cuisine, relatively recently, they began to use chicken eggs, in particular egg white, in soups (as in the cuisine of the Transcaucasus). But cooking a variety of main dishes based on this healthy product, combining it with fish and vegetables, has become almost a tradition. Along with French and English chefs, our masters have learned to use egg white in soufflés, jelly and drinks.

Benefits 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 provides better blood clotting. And choline improves memory and has the ability to remove poisons and toxic substances from the liver.

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

By the way, with regard to 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.

Product proportions. How many grams?

1 piece 15 grams

The nutritional value

Egg white - benefits

Chicken eggs are perhaps the most nutritious food. But many prefer not to use them, they say, eggs contain a lot of cholesterol and fat. However, these substances are found only in egg yolk, and the nutritional and beneficial properties of egg white are, on the contrary, recommended by many doctors to strengthen the heart and improve the overall health of the body.

Healing properties of egg white

An egg is made up of yolk and white. The yolk contains proteins, cholesterol and harmless polyunsaturated fats(on average, a chicken egg has 11.5% fat). Protein is 90% water and 10% protein, and contains no cholesterol or fat.

Benefits of egg white. What is the benefit of egg white?

Egg white is a rich source of niacin, essential for good nutrition brain and stimulation brain activity. The protein also contains vitamin K, which provides better blood clotting and choline, which improves memory and removes poisons from the liver.

The protein contains many vitamins B12, B6, B2, E, folic acid and biotin, which prevent the development of birth defects in infants. And in terms of vitamin D content, egg white is second only to fish oil.

In addition, the protein contains minerals, protein, carbohydrates and important amino acids not produced in our body. All their value lies in the fact that without them it is impossible to renew and form new tissues and cells of the body.

Moreover, egg white is a low-calorie source of complete proteins: 100 grams of protein contains about 45 grams of calories and 11 grams of protein, while milk has 69 calories and 4 grams of protein, and medium-fat beef has 219 calories and 17 grams of protein.

Egg protein is absorbed by our body by 93.7%, for comparison, in fish this figure is 76%, in beans - 73%, and in beans - only 58%.

At the same time, the protein has pronounced anti-cholesterol properties, which are superior even to soy cheese. It is also known that egg white strengthens the heart and blood vessels, and recent studies by scientists have proven that the protein contained in the protein contributes to an overall increase in the level of good cholesterol in the body.

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Egg white - the benefits and beneficial properties of egg protein

Author: Kristina Reznik Date: 10/29/2013

Many of us cannot imagine breakfast without eggs - boiled or fried. However, for someone this product is useful, but for someone it is harmful. You can eat the eggs of any birds, but, due to their prevalence, it is chicken eggs that can rightfully be called a regular in our diet. Consider their composition and properties.

Egg white - what is special

Chicken eggs are considered a relatively low-calorie product. The weight of one chicken egg is approximately 55 grams, and 100 grams of a chicken egg contains only 155 kcal, of which the yolk “takes” most of it, the calorie content of the protein is extremely low. Protein consists of 85% water, and the remaining 15% are organic matter. The amount of protein in the egg protein in total reaches 10%, this percentage includes ovalbumin, lysozyme, ovomucoid, ovomucin, ovotransferrin, ovoglobulin.

In addition, fats (about 0.3%) and carbohydrates (about 0.7%) can be distinguished in the composition of egg white, due to low content these elements, chicken egg considered a dietary product. The preparation of chicken eggs differs in different countries and depends a lot on taste. Eggs are boiled, fried, baked, eggnog is made, marinated, drunk raw.

Chicken egg protein contains a complete set of amino acids and trace elements required for the daily human diet.

Benefits of egg white

The benefits of eggs are due to their composition:

It is the egg white that has cleansing properties. Egg white has been proven to be involved in lowering blood cholesterol levels, thereby contributing to the improvement of the work of the heart and blood vessels.
Along with low calorie content, egg protein is a source of protein - an enzyme that produces energy in the cell.
Protein contains almost all the vital amino acids that promote brain function, cell regeneration and improve connective tissue.
The protein has a lot of B vitamins, as well as vitamin E. In terms of the amount of vitamin D, egg protein is superior only to fish oil.

Healing the body from the inside, the beneficial properties of egg white make it possible to use this component externally as well. The cosmetic features of chicken protein provide complete care for the combined, and especially for oily skin face, drying it and regulating sebaceous metabolism.

The egg white mask is extremely simple and suitable for regular use. To do this, just beat the egg white and let it cool. Apply a mask to the skin with a brush, let it dry for 5 minutes, repeat the procedure, thus applying three layers of protein to the skin. After 15 minutes, the mask is washed off with warm water.

Egg white can be called frequent component hair masks. For nutrition and hair growth, you need to mix one protein with 3 tablespoons natural yogurt. Distribute the mask along the length of the hair and leave for 20 minutes. According to reviews, egg white for hair helps to improve their structure, making them silky and soft.

Is egg white harmful?

Despite the value of a chicken egg, many consider it quite harmful and avoid eating it in their daily diet. However, the only possible harm associated with concerns about egg cholesterol content. Fears will help dispel scientific fact, testifying in favor of egg white.

"Bad" cholesterol overuse which contributes to the formation of vascular plaques, is contained in the yolk, but not in the protein. In 100 grams egg yolk contains 250 milligrams of cholesterol, its content in the protein is zero. If there is a cholesterol problem, it is not at all necessary to give up chicken eggs, it is enough to use egg white without yolk.

The possible harm of egg white is only in individual intolerance squirrel. chicken yolk is a much weaker allergen than protein. In 60% of cases, egg protein allergy is accompanied by allergic reaction for chicken meat.

People suffering from such allergies need to remember that chicken eggs are an integral component in the production of bread and butter. confectionery, some sweets, mayonnaise and other products.

Products

Protein - essential component food for normal life person. Protein- a building material necessary for the growth and repair of tissues. Muscle contraction occurs due to the contraction of two proteins - actin and myosin. Any organ or tissue of our body needs oxygen, and it is transported by a protein with a complex quaternary structure - hemoglobin, which is part of red blood cells.

Protein is made up of structural units which are called amino acids. More than a hundred different amino acids are known, although for normal functioning the body is enough twenty. Some amino acids can be synthesized by the body (non-essential amino acids), others must be obtained from food - essential amino acids.

A lack of protein can lead to serious violations body work: decrease hormonal background, incorrect operation enzymatic systems. With a lack of protein, the work of the liver and brain is also disrupted, dystrophy develops. With a lack of protein in the diet of children, a slowdown in development can be observed. Since somatropin (growth hormone), which is produced by the pituitary gland, is responsible for growth, malnutrition, the pituitary activity of the brain decreases, thereby causing a slowdown in the growth of body tissues.

How much protein should be consumed in food?

Today nutritionists call optimal rate protein intake - 100-120 grams per day. However, this figure is individual and depends on weight. More precisely, the amount of protein can be determined by the formula: from 1.3 to 1.5 g. protein per kilogram of body weight. It should be remembered that with significant physical exertion, the consumption of protein by the body increases.

Exist vegetable proteins and animal proteins. For humans, the latter are more important, since vegetable proteins lack some essential amino acids. In addition, vegetable proteins are less digestible. Although, of course, proteins, both animal and plant origin.

Sources of animal protein - meat, fish, dairy products, cottage cheese, cheese, eggs;

Plant protein sources - nuts, legumes, mushrooms.

You can read about the protein diet here.

2 Reviews for "On the benefits of protein"

Yura21.09.2012 at 1:53 pm
I don’t want to offend anyone, but the materials of the article are a little outdated (by 50 years). Although many believe that animal protein it is simply necessary, my body perceives very badly any meat, eggs and all dairy products. I have nothing to say about amino acids, their synthesis and absorption. But after giving up animal products (meat, eggs, milk, fish), I became smooth skin, clear eyes, the weight returned to normal and there was a lot of energy. People whom I have not seen for more than a year compliment me and ask one thing how, at 42, I began to look 30? I do not impose anything on anyone. I wish everyone good health. PS don't trust doctors

Why, when it comes to protein sources, dairy products and meat are first of all remembered, and not, for example, peas or soybeans, although their protein content is quite high?

Alas, vegetable proteins in to a large extent incomplete, that is, they do not contain a complete set of essential amino acids (amino acids are the “building blocks” that form proteins). Soy protein is closest to completeness, followed by lentil protein. Potato protein is almost complete, but it is small (about 2 percent of dry weight). This is partly why protein from plants has a relatively low biological value, that is, it is absorbed by 50-60 percent (for example, egg and milk proteins - up to 100 percent).

As science shows, when eating several sources of protein, their biological value increases significantly. Hence the conclusion: correctly combine plant and animal foods. In the diet of bodybuilders, the proportion of animal proteins (meat, offal, fish, poultry, cottage cheese, cheese, eggs, milk) should be about 60-80%. In this case, the required ratio is achieved amino acid composition. But the remaining 20-40% should be proteins of plant origin. Ideally, this ratio of animal and plant proteins should be observed at every meal.

Simultaneously with the increase in protein intake, the body's need for B vitamins also increases. The B group of vitamins plays important role in protein metabolism. In general, nutrition in bodybuilding is a planned attempt to force the body to surpass its original natural capabilities. This, first of all, concerns the process of assimilation of protein by the body, in which the individual capabilities of the body are often recognized.

Eat smaller portions, but more often (5-6 times a day). If there is any doubt as to whether you are absorbing protein well, use nutritional supplements containing enzymes that aid in protein digestion.

The main thing is not to overdo it.

Most often, in the diet of a novice athlete, there is a shortage of proteins. However, it should be borne in mind that a regular excess of proteins in the diet is also undesirable. It reduces resistance to stressful situations, in adolescents causes premature puberty. There is an opinion that an excess of protein creates the prerequisites for possible occurrence urolithiasis.

Raw chicken eggs are food product with high nutritional value used in dietary, as well as therapeutic and preventive nutrition. In a balanced composition of chicken eggs - nutrients, vitamins, trace elements. Raw chicken eggs have a fickle chemical composition, which is influenced by the type of bird, the quality and type of feed, and the duration of storage.

To include in the diet dietary and medical nutrition use fresh chicken and turkey eggs. Only an egg laid by a chicken has a temperature of about 40 degrees, in order to preserve all of it nutritional properties storage temperature should be +5 degrees. Eggs that are stored for no more than 5 days are considered dietary.

A chicken egg weighs an average of about 53 grams. - the protein accounts for 31 gr., the yolk - 16 gr., and 6 gr. the shell weighs.

Raw chicken eggs health benefits

In the composition of chicken eggs - mineral salts and vitamins. Vitamin composition quite diverse: vitamin A, D, B2, B6, E and others. The egg contains phosphorus, iron, calcium, copper, cobalt, iodine, a small amount sodium chloride, as well as purines.

Efficient use chicken egg protein, which has useful properties, as an alkalizing factor in the treatment inflammatory processes. A particularly noticeable effect is observed with severe acidosis. But the use of raw egg white must be taken with extreme caution, since it contains the mucoprotein avidin, which binds the vitamin biontin, defiant most biotin deficiency

Up to 50 percent of chicken egg protein is not exposed to hydrolysis, because it contains antitryptase - an inhibitor of trypsin, so it does not cause irritation of the gastric mucosa and is quickly excreted. These properties of the protein make it possible to use raw chicken eggs in clinical nutrition at gastric diseases. But at chronic pancreatitis, raw eggs should be used carefully, it is better to give preference to boiled ones, since the avidin contained in raw chicken eggs, when exposed to high temperatures is destroyed.

It should be noted that the useful substances contained in fresh chicken eggs, such as lecithin and lutein. Proteins of chicken eggs in their own way biological value significantly superior to those proteins found in other products. It is egg white that is the most effective building material for various muscles.

Raw chicken eggs are rich albumin, which have a special place in diet food in the treatment of diseases varying degrees severity, various injuries, burns, complex conditions that are complicated by a violation of protein metabolism. These simple water-soluble proteins are essential components of the blood.

The isolation of albumins from a chicken egg is not particularly difficult; for this, it is necessary to carefully separate the protein from the yolk, beat with a mixer into a thick foam and dilute warm water in the ratio 1*10. The solution resulting from mixing must be filtered through a piece of clean cloth or gauze, which should be folded into several layers. Coarse particles of globulins will linger on the filter, and albumins will be in the filtrate.

Regarding the consumption of chicken eggs, which have invaluable beneficial properties: no one has established any specific norm for how many eggs can be consumed per day. But one thing is clear that the young organism, subjected to frequent physical activity, people leading active image life, eggs should be consumed much more often than the elderly, whose rhythm of life is more measured and calm.

With a tendency to obesity, in diseases of the biliary tract, preference should still be given to a steam omelet, which is made from one protein, without yolk.

Found its use in dietary nutrition and melange- a special mixture, prepared in a special way, in which the white and yolk of a fresh raw chicken egg are mixed and immediately frozen.

Useful properties of raw chicken eggs in folk medicine

- for opening and cleansing abscesses: you need to take 2 egg yolks (raw), natural honey, in the amount of one tablespoon, half a teaspoon of kitchen salt. Mix all the ingredients, add flour in such an amount that you can knead the dough and make a small cake out of it. The resulting cake is applied to the abscess. After a while, the abscess will open and will gradually clear;

- with burns beat one fresh chicken egg, apply the resulting mass on the burn in layers, waiting for the previous one to dry;

Another compound used with burns: Beat 3 fresh raw proteins into foam, beat 3 tablespoons of Provence oil in a separate bowl 9 can be replaced with olive oil) combine both mixtures and mix well. Lubricate the burn with the resulting composition.

- when coughing: fresh egg yolks are carefully ground white with sugar, while the mixture should increase in volume by 2-3 p. This "mogul-mogul" is taken on an empty stomach;

Got wide application raw chicken eggs and in cosmetology. To soften dry skin it is recommended to use masks, which include egg yolk. To prepare such a mask, you need to mix one egg yolk of a fresh chicken egg with one teaspoon natural honey, and a teaspoon of glycerin. Mix well and apply on dry skin. Wash off with warm water after 15-20 minutes. After applying this mask, the skin becomes velvety and soft.

Egg protein suits our body better than any other that should be taken for effective workouts. It is ideally absorbed and consists almost entirely of albumin (or ovoalbumin, 10%) and water (90%). In terms of absolute indicators in one egg, counting the yolk, albumin is about 6-7 grams, and the yolk also contains ovoglobulin, coalbumin, ovomucoid, ovomucin, lysocin and avidin.

A chicken egg can weigh from 35 grams (3rd category) to 75 grams ( highest category), fats in it are only 4 grams (monounsaturated and polyunsaturated (Omega-3) fatty acids), carbohydrates - 0.5 grams, lecithin - 150 mg. The rest of the weight in a small amount is various vitamins(including A, E, K, D and B12) and minerals (calcium, zinc and iron), water.

The composition also contains riboflavin, folic acid and cholesterol, which is the main component in the synthesis of testosterone and does not increase at the same time general level cholesterol in the blood. The energy value of an average egg is 157 kcal per 100 grams, and the biological value index is one (a complete set of all essential amino acids).

Do you eat whole or just proteins?

Very often in the vastness of the Web you can find recommendations to throw away the yolks or eat them in minimum quantity. The fact is that fats (even useful Omega-3s) enhance the oxidation process and "waste" the body's oxygen. Too many of these fats do not benefit the body, however, harm can be leveled very simply - it is enough to use natural antioxidants - beans, blueberries, cranberries and other berries, prunes, apples. They will not only prevent oxidation, but also add more vitamins, metals and other substances to the diet.

Raw eggs are not recommended because they slow down the release of the trypsin enzyme. - it affects the speed of digestion. Chicken eggs must be subjected to heat treatment, at least 70 ° C (at this temperature, the trypsin inhibitor is destroyed). Cooking also kills harmful bacteria, which can get through or from the shell, and, of course, protect against salmonellosis, a common bird disease.

Raw eggs should not be eaten

Cholesterol in a chicken egg should not be afraid, especially for athletes who do not have health problems associated with it. It will only strengthen the cells of the body and become a building material for new ones. This is especially true for a growing body and with an increase in muscle mass, when new fibers grow - in fact, this is what happens in bodybuilding, so cholesterol is simply necessary here.

The only option when you can refuse the yolks is the time of weight loss or during the "drying" period - then you should use a couple of pieces a week so as not to deprive the body of nutrients. In all other cases, the eggs can be safely consumed whole, they will not bring any harm.

How to eat chicken eggs?

Cook them - perfect way. Hard-boiled or soft-boiled, in a "pouch", poached or "Benedict", scrambled eggs, add to salads and any other dishes. You can also fry, if you do not limit yourself in the use of oil. It is better not to overheat eggs, do not overcook, do not keep them in boiling water for a long time - excessive heat treatment destroys important amino acids, and the dish becomes simply useless. Remember that liquid yolk is digested very quickly, while hard-boiled yolk is digested for up to three hours.

Thus, soft-boiled, poached and Benedict are the most healthy recipes for eating eggs. All the necessary of them penetrates the body in a maximum of 1.5 hours, remember this when preparing for training. At the same time, more than 99% of all biologically useful substances are absorbed.

Potential harms of eating eggs

It is impossible to get an overdose of egg white. The maximum that can happen is that the excess will not be assimilated, especially if there was no significant load that day. If there is no allergy to the yolk or high cholesterol, then up to 8 eggs (with yolk) per day will not hurt a healthy fitness or bodybuilding lover. More yolks - more fats, decide for yourself how much you need and how much fatty acids the body can "neutralize" and turn to the bright side of your Strength.

An obvious harm that does not need to be explained is an excess of oil when frying. Give up scrambled eggs and never think about this problem again. Some fundamental Scientific research scientists from the USA and Greece proved that yolks harm the body most of all. The list of consequences of their excessive use includes such scary words like adenoma, cancer of the prostate and other organs, platelets on carotid artery, diabetes, diseases of the cardiovascular system.

However, all the risks of developing dangerous and even fatal diseases observed exclusively in subjects who consumed excessive amounts of egg yolk, already having problems with overweight, prediabetes and diabetes, elevated level cholesterol. Healthy people have absolutely nothing to fear.

Egg powder and eggs in sports nutrition

Sports nutrition, or canned protein, is made from both whey protein (more common occurrence), and from egg. Of course, the powder is thoroughly cleaned of excess substances and the yolk is not used in the production. It is digested quite slowly and evenly, competing with the eggs themselves in terms of usefulness. Such nutrition is more suitable for those who seek to gain exclusively muscle mass without fear of getting better.

The easiest way is to buy eggs in large trays for a week, so you can significantly save on a protein source and not think about an additional one. Experiment with recipes, spices and vegetables, then chicken eggs will not be able to bother you and will give everything for muscle growth.