Why can't you eat a lot of egg yolks? Not just protein

In this article, I will tell you whether it is necessary to separate the yolk from the white (in eggs) and why many people do it.

You've probably seen, heard, etc. etc., like many people, incl. bodybuilders (jocks) separate the yolk from the white, throwing the yolks into the trash. They justify their actions by the fact that egg yolk contains a large amount of CHOLESTEROL and FAT.

Fat scares few people)), although we’ll talk about it later, but CHOLESTEROL even so)).

In general, the most common theory is that cholesterol obtained from food (food) can lead to atherosclerosis, which causes coronary heart disease (angina, heart attacks, etc.), and for those not in the know, this is one of the most dangerous diseases in the world... by the way, about 75% of men aged 25-64 years die from such diseases in Europe...

In the main article: I told where this crap came from, how it spread and still continues to misinform many people.

In short, this the theory is not true , and yet many people still believe in it. Why?

Here's the reasoning: if the level of cholesterol in the blood is high, this will lead to atherosclerosis and disease, but if the level of cholesterol in the blood is low = there will be no atherosclerosis and disease, respectively, what is the conclusion?)) => food (products) rich in cholesterol contribute to the development of atherosclerosis and disease, Accordingly, they need to be excluded, avoided, etc. (that's not true)

Because of this, many doctors, and indeed in many nutritional, medical, etc. sources of information say (recommended) to eat no more than 2-3 eggs per WEEK! And in general, because of this, it is recommended to eat little of any food (not just eggs) rich in cholesterol...

So misinformed people get rid of the yolks in eggs, because it is the yolks that are rich in cholesterol... and all because they are afraid of getting a terrible disease - atherosclerosis. The same disease that affects blood vessels and arteries, from which modern humanity is dying.

In fact, cholesterol in food and in the blood are two completely different things. The effect of cholesterol-rich foods on blood cholesterol is very weak and insignificant.

Cholesterol in the blood is divided into two subcategories:

high-density lipoproteins (HDL or good cholesterol (beneficial));
low-density lipoproteins (LDL or bad cholesterol).

For those who don't understand, let me explain: Dietary cholesterol (which we get from food) entering the blood can be converted into two different cholesterol - harmful and beneficial. The first, in turn, promotes the formation of plaques in the vessels, and the second prevents this.

However, Whether ingested cholesterol will be beneficial or harmful depends on its “environment”, and the amount of cholesterol itself in a particular product has nothing to do with harm in terms of harm. So, in the blood it swims not on its own, but in the “company” of and. Do you understand? This is why the proportion (imbalance) of PROTEIN + FAT in the daily diet is so important...

After all, from your diet (figuratively speaking, diet) and will depend on whether what you eat (in our case, egg cholesterol) will become “BAD” or “GOOD”. Do you understand?

For those who don’t know, the optimal ratio of B + F + U in the daily diet is as follows:

Carbohydrates - 50-60%
proteins – 20-30%
fats – 10-15% (meaning healthy fats, no harmful ones);

In reality (in the modern world, for the vast majority of people) everything is different.

There is little protein (10-15%), and a lot of fat (25-30% or more, and, it is worth clarifying, mostly unhealthy fat), because of this, atherosclerosis occurs and increased mortality from heart and vascular diseases... and not due to the fact that foods with a large amount of cholesterol are consumed...

Therefore, EGGS (now you must understand) not only do not harm our arteries, but on the contrary, they help them by containing a large amount of high-quality protein (protein) from which it is possible to build that very useful cholesterol (high-density lipoproteins), and thus most help to normalize the level blood cholesterol, and avoid the same atherosclerosis that causes coronary heart disease (angina, heart attacks, etc.). Do you understand?

As for FAT, this also has its own nuances.

Fats, be that as it may, are vital for the body. Here's just an important nuance: healthy fats, and bad fats! And EGGS contain mainly polyunsaturated fatty acids and monounsaturated fatty acids (i.e. good fats). Accordingly, everything is ok...
Harmful fats will cause harm in that the food consumed that is rich in cholesterol (eg eggs) will not be converted into good cholesterol, but into bad (harmful) cholesterol, and will therefore be harmful.

This is why it is so important to monitor not only PROTEINS, but also FATS!

They should only be useful, but under no circumstances should they be harmful (now you already understand why). P.s. Of course, you can pamper yourself whenever or wherever, but understand the point: not on an ongoing basis.

That is why (and not only because of this, you will understand later), I believe that there is no need to separate anything, on the contrary, it is necessary eat only whole eggs(without separating anything).

Because in addition to what was said earlier (if everything is ok with the proportion B+F+U), a whole chicken egg also has its main advantage = i.e. An EGG with PROTEIN, but without YOLK, loses its biological value. One without the other is no longer as COOL (effective)! Do you understand? Therefore, only the LINK: WHITE + YOLK = maximum natural value of protein.

And by separating the yolk from the white, you only lose the opportunity to obtain its maximum possible (high) biological value. You are simply throwing away some of your money by buying egg trays...

P.s. Personally, I can consume more than 10 whole boiled chicken eggs per day, because... eggs, from a price-quality point of view, are (and from my point of view) the best type of protein from natural products... but if there is a need for it (for example, the absence of other types of protein), most often, I try to do diversity, eating chicken breasts, beef, and sometimes fish, and eggs, in short, everything :)

But, you have to understand the essence, and the essence is that I am not afraid that they will find out that I have an elevated cholesterol level from eating so many eggs a day, because I am sure that eggs do not play a role here in any way, and that’s about it evidenced by the many experiments being carried out, which I talked about in the main article: (which clearly proved everything), and moreover, eggs, in terms of cholesterol in the blood, not only do not harm, but even help normalize its level, because have a kind of “anti-cholesterol effect”, which, due to misinformation, few people know about... Well, something like this... How many eggs do you eat? Do you eat at all? Write in the comments :)

For dessert - a video in which everything is chewed in much more detail, I recommend it to anyone interested:

Best regards, administrator.

Egg yolk was once a healthy eating nightmare. And not a word more about this! In this article you will learn everything about the use and composition of yolk.

People around the world cook eggs in countless different ways. Scrambled eggs and omelettes are the simplest of them. But there were still more attacks on the use of this product in the seventies, eighties and nineties. And the yolk has always been at the epicenter of these disputes.

After several years of such debate, most scientists still took the side of the egg yolk. And a relatively recent study on the health benefits of eggs has cast doubt on all the arguments put forward against this product. Let's talk about this topic!

Content:

A few words about saturated fats

For a long time, the media and health authorities unanimously insisted that saturated fat should be avoided due to the high risk of developing cardiovascular diseases. And first of all, we were talking about eggs, since the yolk is pure saturated fat. The warnings were: “Eggs should only be eaten twice a week,” and “You should not eat more than two eggs a day.”

So what has changed? We know more about saturated fat now than ever. There are several types of saturated fat, and not all of them contribute to the development of cardiovascular disease. Some forms of fat, such as stearic acid, negatively affect blood cholesterol levels. The thing is that stearic acid makes up a significant portion of the saturated fat content in egg whites.

In any case, one large egg contains less than 10 percent of the daily recommended intake of saturated fat, according to reliable sources. But let's look at them in even more detail. The main reason saturated fat gets a bad rap is its supposed effect on cholesterol levels.

Chronically elevated cholesterol levels, combined with other factors that increase the risk of cardiovascular disease such as a sedentary lifestyle, diabetes, poor food choices, and high blood pressure, have been linked to various forms of heart disease.

Eggs contain a large amount of cholesterol, which explains a lot. But is this enough to sharply increase its blood level? A number of studies show that this is partly true. But this has long been no longer a problem for healthy and active people who are not prone to obesity or diabetes. Moreover, other studies suggest that genetic factors influence cholesterol levels much more than food.

In fact, cholesterol in the right amount is a necessity for gym enthusiasts who are interested in training efficiency. Why? Cholesterol is a precursor to testosterone, which, as is known, largely determines the success of the training process.

But the big question is: how can the saturated fat in egg yolks cause disease?

In 2015, a British Medical Journal published a paper that looked at this issue from both the cardiovascular and diabetes perspectives, concluding that “saturated fat is not associated with overall cardiovascular mortality.” diseases, coronary heart disease, stroke or both types of diabetes.” Dozens of other studies have confirmed this.

Conclusion: do not exclude the yolk from your diet for fear that it will take decades off your life.

Everything you need to know about eggs

Eggs were considered a source of protein back when the fitness industry was just beginning to develop. In the 1960s and 1970s, famous characters such as Arnold Schwarzenegger and Sylvester Stallone's Rocky Balboa consumed them in their raw form.

Fear of foodborne illness eventually drove out this practice, but in terms of protein and amino acid benefits, eggs are still the gold standard over any other protein source.

Besides protein, eggs also contain other nutrients. And when you throw away the yolk, you lose them. Next, let's look at the differences between egg white and yolk.

Egg white

Egg white consists of water, protein and some other nutrients in small quantities.

Egg yolk

An egg yolk contains three times more calories than a white, the same amount of protein and a large amount of nutrients, including:

Choline. Choline, as a nutrient, is an essential vitamin that is responsible for many functions, including the production of the essential neurotransmitter acetylcholine. Choline also plays an important role in lipid metabolism and helps increase neurotransmitter production. It just so happens that eggs are one of the best sources of choline.
Vitamin D This fat-soluble vitamin has so many substances to support muscle tone that it would be impossible to list them all here. Unfortunately, it is difficult to find in low-calorie food sources. For this reason, and due to little time spent in the sun, a lack of vitamin D can significantly affect a person's health and immune system. Egg yolk will not solve this problem, however, it can significantly affect it.
Additional fat-soluble vitamins. Egg yolk is also a source of vitamins A, E, K. You've probably heard that taking vitamins daily with food is a great way to optimize your intake of other nutrients. Eating yolk as a multivitamin will ensure that your body receives the necessary substances.

If gaining muscle mass is your goal, then naturally you need to consume yolks. Whole eggs are rich in leucine, amino acids and the calories you need if you want to gain weight.

Yolk and weight loss

“Can whole eggs help you lose weight?” is a question I've heard many times. There is no clear answer “yes” or “no” here.

To be clear, the determining factor here will be an active lifestyle and eating a varied, nutritious diet. Although there is another option. Adequate fat intake helps dieters feel fuller longer than a low-fat diet. We now know that low fat content in food contributes to the deterioration of the overall condition and well-being of the athlete. Therefore, you don't have to worry about gaining weight if you consume eggs. But if you are still skeptical and are afraid of extra calories, you can always eat only half an egg.

Another plus for eggs: they are very easy to prepare. A light egg breakfast in the morning is quick, satisfying and incredibly healthy.

What's my advice? Don't be afraid to eat eggs, even if you previously took a different stance.

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Eggs are an essential ingredient in an athlete's diet. But not everyone knows about the beneficial properties of the product. It is accepted that you can eat no more than 1 egg per day, but few people know what provoked this rule. Let's figure out together how yolk affects the body and how dangerous it is.

Many people think that you can’t eat yolk when losing weight. This part of the eggs is prepared in different ways. Ovary and omelette are the simplest methods. Dietetics and doctors were against yolk in the diet. However, 21st century research has helped uncover new nuances and health benefits.

Yolk is a saturated fat. Previously, doctors claimed that this element contributes to the development of problems with the heart and blood vessels. Modern research has shown that saturated fat comes in several forms.

Eggs contain a lot of cholesterol. This component is a must for athletes who work out in the gym.

It precedes, from which muscles grow and the metabolic process occurs faster.

Egg structure

Eggs consist of two components - white and yolk. But these elements also contain many nutrients that are necessary for an athletic body. The first component is water, protein, selenium and potassium in small proportions.

To understand how useful these components are, you need to understand that the yolk is not only fat and a lot of calories. It also contains:

Choline. Responsible for the production of the neurotransmitter acetylcholine and participates in lipid metabolism.
Vitamin D. Supports muscle tone.
Fat-soluble vitamins. The composition includes components of groups A, E, K. They improve the consumption of other substances.

To increase muscle mass, it is the yolks that are recommended. Whole eggs are loaded with leucine, amino acids and bulking calories. If we talk about, then there is no definite answer. Since the body cannot function normally without fat, a person needs the daily norm of components. You can eat eggs without fear, since during physical activity all unnecessary elements are burned.

Advantages and disadvantages of eggs

It is impossible to force a person to eat certain foods, even if they have a good effect on the body. Athletes determine their own diet. To make it as useful and effective as possible, you need to evaluate the benefits and harms of the yolk.

Eggs for humans have the following advantages:

Pure protein.
Contains 2/3 of the daily fat requirement.
Contains phospholipids. They are included in nerve fibers. Improves liver condition, normalizes sugar levels and carbohydrate metabolism.
Availability of vitamins.
Daily cholesterol value.
Dietary product.

Some of the listed advantages can also become disadvantages if you do not adhere to proper nutrition and standards. People are often scared by the high cholesterol content in the yolk. Eggs contain several times more of this component than chicken meat, cheeses, and sausages. They will be dangerous only if you eat more than 1-2 eggs, as nutritionists require.

In order to lose excess weight, you need to strictly monitor your diet and the form in which your meals are served. Eggs are a small ingredient, but they fill you up nicely. Therefore, experts give athletes some advice:

Eat eggs for breakfast or in the morning.
There is no need to fry them, as cooking in oil only increases the calorie content. It is better to use a non-stick frying pan and not use fat.
At night you should eat only the white, the yolk is not recommended.
You can add poached eggs to your diet.
Use no more than 2 pieces per day.
Duck eggs are harder to digest.

Meal options

Egg yolks can be eaten raw. Based on them, protein shakes are prepared or drunk on an empty stomach. The calorie content of raw and boiled products is the same. However, the body spends more energy on its processing, which is why you can lose weight.

People eat eggs:

from chicken;
quail;
ducks

Nutritionists claim that the benefits of quail yolk and white are colossal. Their eggs are hypoallergenic, rich in amino acids, vitamins and proteins. You can eat 3-4 pieces a day. The body is most accustomed to chicken and is absorbed in the general order.

Yolk diet

There are special yolk diets that have a positive effect on the entire body. They contribute to:

Improved brain functioning.
Accelerated metabolism.
Divergence of fat deposits.
Increasing immune strength.
Stabilization of well-being.
Proper dissolution of fats.

If a person has jaundice, then such a diet is prohibited. Can people with heart and vascular problems eat yolk? Definitely not. This diet is based on a high content of eggs, which means that cholesterol will increase, which is contraindicated for heart patients. Also prohibited are people with atherosclerosis and urolithiasis.

As part of this diet, you can cook an omelet in a steam bath. If you decide to cook, then the process should not be less than 5-7 minutes. During this time, all infections are removed.

The diet is not based on eggs alone. Along with them, you can consume fermented milk products, vegetables, fruits, poultry and fish, coffee and tea with a minimum of sugar. At the same time, it is forbidden to eat sweets, flour, pasta, bread, canned food, sausages, semi-finished products, salt and sauces.

Since the yolk is fat, you should not forget about physical activity. In combination with a diet, you will be able to lose extra pounds and get an ideal figure. It is recommended to exercise at least 30 minutes a day. This could be aerobics, dancing, running, swimming or cycling. Not only will the weight go away, but the muscles will also become more prominent.

Periodically replace chicken eggs with quail eggs.
You need to stick to this diet for no more than a week. You can take a break and start again. Don't exhaust your body.
You need to “go out” slowly so as not to gain weight again.
Regular meals are important. If you miss it, it will be stressful for the body and metabolism will be disrupted.

If you want to feel the benefits of egg yolk, you can first do fasting days. It is recommended to combine eggs with kefir, cottage cheese and cheese. At the same time, drink at least 2 liters of water.

Egg yolk is a food product that is a symbiosis of nutrients, vitamins, and mineral compounds necessary for the development of a living organism. Its chemical composition and color depend on the species and bird (reptile) food.

The yolk supplies lecithin and vitamins A, E, PP, D, K to the human body, normalizes the level of “harmful” vitamins, the functioning of the gallbladder, brain, nervous system, and has a positive effect on liver cells. A heat-treated product does not overload the digestive system and has a high degree of digestibility (up to 95%).

Interestingly, the proportion of yolk is 27-32%, white - 56-61%. At the same time, 10-12% of the mass falls on the shell through which the chicken breathes. There are more than 7,500 pores concentrated on the egg shell, most of which are located at the blunt end of the product. It is through these holes that carbon dioxide and moisture are removed from the egg and oxygen enters.

Useful properties

A bird's egg is a supplier of vitamins, macro- and microelements necessary to nourish the embryo. At home and farmsteads, the laurels of championship belong to, and. Each type has its pros and cons.

The smaller the egg, the higher the cholesterol concentration. Thus, in the yolk of quail this indicator reaches 0.4 mmol/l, in geese – 0.25 mmol/l, in chickens and ducks – 0.11 mmol/l. Poultry eggs increase the body's resistance, prevent bile stagnation, normalize digestion, strengthen bones, improve memory and prevent the occurrence of vitamin deficiency. The goose product has the greatest nutritional value (202 kcal) due to the abundance of fat (13%) in the composition. Second and third places are shared by chicken (162 kcal) and quail (158 kcal) eggs, which is why they are considered dietary and allowed for consumption in the process of losing weight.

The yolk helps strengthen teeth and bones, improves vision, and prevents the appearance of cataracts. Chicken and quail have a balanced mineral composition, maximum digestibility, and replenish the deficiency of phosphorus, potassium, and iron in the body, which is especially important for people suffering from low hemoglobin and problems with the musculoskeletal system.

Regardless of the type, all eggs are strong allergens, so they should not be abused. In addition, salmonellosis bacteria may be present in the raw product. To avoid contracting an infectious disease, the yolk, like the white, is not recommended to be consumed fresh. It should be heat treated.

Despite the variety of choices, only chicken product is suitable for the daily diet. The yolk of other bird species is allowed to be consumed, but not on an ongoing basis.

Chemical composition

Egg yolk is a source of vitamin E, which supports the health of the human genital organs. Being, it fights cancer cells by destroying free radicals. Its effectiveness in improving the condition of hair, nails and body coverings has been noted. The yolk is of particular value for pregnant women, as it reduces the likelihood of developmental defects in the fetus.

Currently, there is an opinion that cholesterol concentrated in eggs poses a danger to human health. Indeed, yolks contain saturated fats that are unhealthy for the body. However, they are balanced by valuable polyunsaturated ones, which normalize lipid metabolism, regulate vascular tone, prevent metabolic and cardiovascular disorders, ensure the synthesis of anti-inflammatory prostaglandins, and improve blood microcirculation.

Egg yolk delays the rapid passage of food through the stomach into the intestines. Due to this, the accumulation slows down, little insulin is produced, and less subcutaneous fat is formed.

The weight of one egg depends on the type of bird and is:

quail – 10 g;
– 25 g;
chicken – 50 g;
– 60 g;
– 75 g;
duck – 90 g;
goose – 200 g;
– 780 g;
– 900 g.

The yolk accounts for a third of the egg's mass. The uniqueness of the yellow fraction of the product lies in the content of an active anti-sclerotic agent - lecithin, which nourishes nervous and brain tissue. In addition, the substance is necessary for the proper functioning of the biliary tract and liver, regulation of the distribution of adipose tissue.

Chemical composition of raw egg yolk

Name	Nutrient content per 100 g of product, mg
Vitamins
	820,2
	2,99
	2,58
	0,528
	0,371
	0,35
	0,176
	0,146
	0,024
	0,0054
	0,00195
	0,00007

	390,0
	129,0
	109,0
	48,0
	5,0

	2,73
	2,3
	0,077
	0,056
	0,055

100 g of fresh egg yolk contains 322 kcal, 1.094 mg of lutein and zeaxanthin, 0.088 mg of beta-carotene, 0.038 mg of alpha-carotene and 0.033 mg of beta-cryptoxanthin. Natural carotenoids reduce the likelihood of developing cataracts.

Why are fresh eggs harder to separate from their shells? The fact is that their contents adhere much more tightly to the film of the hard shell.

Harmful properties

Despite the high biological value, the product is not recommended to be abused. The safe daily intake is 2 yolks for women and 4 for men. In this case, they will enrich the body with useful components without causing harm to health. If you exceed these indicators, the risk of weight gain and obesity increases.

If 10% of the moisture contained in tissues and organs is lost, a person falls into a coma. With a further increase in this indicator and reaching the 20% mark, irreversible processes occur and the patient dies. If left untreated, salmonellosis causes severe complications: it disrupts the functioning of the kidneys and heart muscle, causes vascular collapse, and provokes the progression of purulent pathologies such as peritonitis and abscess.

For people with cholelithiasis, yolk is contraindicated because it can cause spasms, colic, and exacerbation of the disease. In addition, eggs should be excluded from the diet of allergy sufferers, since the protein contains aggressive components - ovalbumin and ovomucoid, which are not destroyed even during heat treatment.

It is believed that quail product is safer than chicken product, but this is a myth. Partridge eggs also contain ovomucoid.

Interestingly, allergies to yolk are much less common than to whites, since the yellow fraction allergen is neutralized under the influence of high temperatures.

Eggs in bodybuilding

Professional athletes carefully monitor their diet because they know how important proper nutrition is to obtain the desired results. The main goal of athletes is to build muscle mass. To complete the task, you need to adhere to the established training regimen, replenish the deficiency of nutrients after exercise, focus on protein foods or all kinds of supplements: gainers, proteins. However, adherents of a healthy diet always insist that the human body absorbs nutrients better from natural foods than from synthetically produced chemical cocktails.

Eggs are considered the most affordable source of high-quality, easily digestible protein, which contains essential amino acids necessary for muscle growth. However, is there any benefit from yolk for athletes? Yes. When building muscle mass, it is no less valuable than protein. Firstly, it also contains . Secondly, the yolk improves protein absorption.

What is the correct form to eat eggs in?

The raw product may contain a harmful microorganism, salmonella, so it must be boiled first. In this case, the egg must be soft-boiled (the state when the yolk remains liquid). This way, maximum nutrients are retained and lecithin is not destroyed.

Remember, one chicken yolk contains up to 5 g of fat, so athletes need to stop consuming the product during the drying process.

Methods for separation from protein

The easiest method for separating the components of a raw egg is using a special pear. To do this, just take a plate and carefully break the product. After this, the pear is squeezed, releasing as much air as possible from it, its neck is brought to the yolk, ensuring their contact, and the fingers are slowly unclenched. The device will instantly “suck in” the yellow fraction.

Other ways to separate egg yolk:

Make small holes on both ends of the shell. Place your lips on one of the resulting holes and blow out the protein.
Break the shell down the middle of the egg on one side using a knife, slightly separate the halves, and transfer the yolk from one part to the other over a plate. During these manipulations, most of the protein will pour into the container.
Make a funnel out of paper like for seeds, put it in a glass. Then crack the egg directly into it. Through a small hole in the funnel, the white will flow into the glass, and the yolk will remain in the paper bag.

In the process of separating an egg into its components, it is necessary to remember the fragility of the product. The yolk is in a bag with a thin protective film. Sudden movements or the use of sharp objects can disrupt the integrity of the shell; as a result, the liquid yellow fraction will mix with the protein and then it will no longer be possible to separate it.

Protecting hair health

Egg yolk is a storehouse of useful nutrients that strengthen and restore the structure of strands, stimulate their growth, get rid of dandruff, and prevent hair loss. Masks and shampoos based on it refresh and tone hair, making it elastic, smooth and shiny.

For cosmetic purposes, use the yolk of fresh eggs, preferably homemade. It is suitable for nourishing all hair types. However, keep in mind that the product dries quickly in the air, so it will take time to wash it off your hair. In addition, the yolk has a characteristic odor that can be easily removed after rinsing the hair with water.

To achieve a lasting, noticeable result, hair treatments using yolk are recommended to be carried out at least 2-3 times a week. Shampoo and masks are applied to damp hair with light movements, gently massaging the scalp. The medicinal composition is left for 3 – 15 minutes, after which it is washed off. To restore natural strength and shine, curls are rinsed with an acidified composition no more than 2 times every 7 days. To do this, add 15 ml of lemon juice or apple cider vinegar to 1000 ml of water. Excess moisture is removed with a cotton towel and dried naturally. Under no circumstances should you use a hairdryer after the procedure. Hot air can damage your hair, making it dry and brittle.

20 g. The prepared mass is placed in a water bath, after the composition becomes warm, it is distributed from the roots to the ends of the hair. The head is insulated with a plastic bag and a terry towel. Unlike previous products, the mask is kept for 1.5 hours, after which it is washed off with warm water.

In addition to hair care, yolk is used in the cosmetics industry to nourish and moisturize dry dermis. In this case, the combination of the yellow fraction of the egg with, which ensures maximum absorption of nutrients and moisturizing of the skin, is considered a win-win option. To tone the combined type of dermis, the yolk is mixed with fruit or vegetable puree.

Those with dry skin should never use formulations with citrus fruits containing aggressive acids, as they intensely tighten pores, cause irritation, and aggravate the existing problem.

Conclusion

Egg yolk is a healthy product that supplies proteins, fats, carbohydrates, polyunsaturated fatty acids, vitamins A, E, B, D, K, PP, phosphorus, sodium, magnesium, potassium, calcium, selenium, manganese, zinc, copper, lecithin in human body. It has a beneficial effect on vision, prevents the growth of cancer cells, brings vitality, supports heart function, nourishes nerve cells, improves the condition of skin, nails and hair. The benefits of yolk depend on the amount consumed. Since the product contains cholesterol, it is not recommended to eat more than 2 eggs per day for the fairer sex and 4 for men.

Interestingly, the nutritional quality of the yolk is superior to fresh and fresh meat. Therefore, the product is recommended for daily use by all people who do not have allergies or gallstone disease. Otherwise, the positive effect of its use is completely neutralized, and adverse reactions that require medical intervention develop.

Every second person who has decided that it is time for him to lose weight first of all tries to eliminate all fats from the diet, guided only by the fact that fat in food is directly proportional to fat in the body. This fundamentally incorrect misconception leads to the fact that a person deprives himself not only of refined fats, but also excludes from the diet all healthy sources of fat, without which our body cannot fully function.

The black list of such products also includes the innocent yolk, which not only consists entirely of fat (oh, horror!) but also contains cholesterol! Aren't you tired of believing in these fairy tales? We're fed up, so we're debunking the myths!

Should you worry about cholesterol?

Cholesterol contained in egg yolks is beneficial and is necessary for the body to synthesize hormones and cell membranes. This is not the scary and terrible cholesterol that leads to atherosclerosis and increases the risk of blood clots. Recent studies by American experts have shown that eating yolks in no way leads to unhealthy levels of cholesterol in the blood, as do, for example, trans fats, overeating or low physical activity.

On the contrary, egg cholesterol helps replace the lack of calcium in the blood and even reduces the level of “bad” cholesterol, which prevents the formation of plaques in the blood. But this, of course, does not mean that you should eat 5 eggs in one sitting: this will be akin to eating only candies or, say, only cucumbers, and at best will not bring any benefit, if not harm.

Remember that nature loves harmony and moderation in everything, and even the egg is designed in such a way that the protein, popular among adherents of a healthy diet, is poorly digested without the yolk and loses its protein value.

Vitamin yolk

Focusing (as we found out, completely in vain) on the high cholesterol content in the yolk, many often forget about the many useful vitamins that the “sunny” core of the egg can boast of. The list is headed by B vitamins, which are involved in all metabolic processes in the body, and first of all, B12, which prevents the development of anemia and keeps us in good shape.

It is also vitamin A, which regenerates tissue and strengthens the immune system, vitamin D, which is responsible for the health of our skeleton and removes heavy metals from the body, and the rejuvenating antioxidant vitamin E. By the way, protein against this background does not look as pale as it seems: it is in turn, it also contains B vitamins and blood-clotting vitamin K. It is probably worth clarifying that all these useful components of an egg are best absorbed together with each other, and therefore do not separate the white from the yolk, but feel free to eat it completely.

Minerals and vital elements

We have already mentioned the amazing property of the yolk to produce healthy cholesterol and prevent the formation of “bad” cholesterol: this is due to the high content of lecithin in the yolk, which actively fights the appearance of excess weight and removes excess “bad” cholesterol.

Linolenic acid, which makes up 16% of the total yolk content, is a very necessary thing for the body, which is unable to independently produce this substance - it is an essential unsaturated fatty acid necessary for normal human life.

Choline improves metabolism and normalizes fat metabolism, and melatonin regulates the activity of the endocrine system and blood pressure. If the yolk still has not convinced you of its benefits, we remind you that in addition to all this, it also contains calcium, phosphorus and, like bananas, a significant amount of potassium.

Not just protein

While some people happily use yolks to make mayonnaise, cream for cakes, or, succumbing to a gastronomic impulse, for egg liqueur, other people strictly monitor their diet and adhere to a strict protein diet, eating only the low-calorie component of the egg.

Bad news for the latter: the proteins that egg whites are so rich in (mainly due to their volume) are also contained in the yolk, and even in combination with healthy fats, without which the main substance responsible for building a beautiful body simply cannot be absorbed. If you rely on whites separated from yolks, you can seriously deplete your body and reduce its reserves of vitamin A, which is always in short supply.

How much yolk can you eat?

The optimal amount of cholesterol per day for a healthy person is about 300 milligrams per day. But this does not mean that you need to eat exactly 2 eggs every day to meet this norm. Remember that everything is individual, and different people react differently both to the presence of cholesterol in food and to its calorie content: keep in mind that yolks are extremely nutritious and contain a high amount of fat, and therefore you need to observe moderation.

The ideal solution to this problem is to prepare yourself delicious and healthy dishes from eggs, thereby regulating their quantity and combining them with vitamins contained in other products. There are many ways to prepare this popular product in a tasty and healthy way. Experiment and, if you are bored with simple boiled eggs for breakfast, try new recipes, choose the eggs correctly and, of course, never separate the white from the yolk - a rich source of elements necessary for life.