Egg white contraindications. Chicken egg: composition and useful properties of protein and yolk

04.12.2015

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

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

Nutrition experts say there are chicken eggs basically very helpful. However, the albumen and yolk contain various specific components (as stated in the study), which we will talk about in our today's article.

Chicken eggs are a rich source nutrients, so including them in your diet is definitely worth it. And you don't have to worry about huge amount» cholesterol. Eggs are dominated unsaturated fatty acids, and they are not at all harmful to the cardiovascular system.

Do you want to know more about useful properties eggs? What is more useful white or yellow To? Then read on!

Protein

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

Let's see what are its advantages:

Egg white does not contain fat. It is low in calories, which makes it dietary and healthy product. Risk arises when we prepare scrambled eggs. After all, the oil that we use for frying contains fat that is dangerous to our health.
Protein is rich in B vitamins.
Proteins contain fewer calories than yolks.
They tend to be very well suited to anti-aging diets. overweight. Many people only eat egg whites for breakfast because they contain protein, vitamins, and are quite nutritious. We, in turn, do not recommend that you limit your breakfast to protein alone. It will be better if you supplement it with other products: oatmeal, fruit cocktail, etc.

Egg whites are also used in cosmetic purposes : it's great natural remedy to improve elasticity for the skin. Protein softens the skin and reduces irritation.
Finally, egg whites contain special type peptides, which can lower blood pressure.

Yolk

The yolk contains more proteins than the protein!

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

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

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

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

Bibliography

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

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

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

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

The most common human food product is, of course, eggs. They are on the shelf of the refrigerator in almost every home. They are added to the dough and to soups and borscht, make tasty and nutritious salads with them, cook as independent dishes, boil them or fry them. A chicken egg contains yolk and protein. In order to understand what can be harmful and useful this product, we will study the properties of egg white.

Benefit

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

Protein harm

Despite the benefits of eating egg white, some people still try not to include it in their diet. This applies to those who have individual intolerance protein, often it spreads to chicken meat. So, for example, the yolk causes fewer allergic reactions than the protein.
Also, doctors strongly insist that raw egg white should not be eaten, as there is a possibility of infection. dangerous disease- salmonellosis.

Description

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 acquires White color. 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.

egg white calories

The calorie content of egg white is 44.4 kcal.

Nutritional value per 100 grams:

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

Energy ratio (b|g|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 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 use chicken protein helps 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 of 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.

Composition of egg white

Probably from the course. school subjects Remember that an egg is 85% water, 12% protein, and 1% carbohydrate and fat. In addition, useful enzymes, B vitamins, and glucose can be found in eggs. But, us people leading active image of life, and those who constantly need “doping” for the body, of course, protein is most of all interested. And, here if you are interested in such egg 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 both in 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 egg white composition, is a multicomponent complex compound.

Harm and contraindications

However, our article would be incomplete if we did not remember the dangers of egg white and its negative impact on the human body. Such egg white contains cholesterol in excess, and when you eat 1 egg a week, there is nothing wrong with that, but if you eat a lot of eggs (for example, some bodybuilders can eat 2 dozen eggs a day), then in this case cholesterol enters into the body in dangerous doses. In order to somehow get rid of it, and at the same time not refuse to eat eggs, you can consume only egg whites, while throwing away the yolks themselves. And, although this option of eating eggs may seem very uneconomical 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 per day if you so desire, but the number of eggs that you eat with the yolk should not exceed 3 pieces.

How to use egg white

However, do not rush to just fry and boil eggs, add them to salads and think that by doing so you will increase the amount of egg protein intake and thereby get on the path of harmony, beauty and health. Unfortunately, not everything is so simple. Even if you just drink raw eggs, although in this case the composition of the egg white will be just perfect - 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 reckless step of yours can cost you your health. Therefore, after all, it is better to refuse pure egg white without heat treatment - it is too dangerous. However, if the desire to try raw eggs and natural egg white is your lifelong dream, you can use a special air fryer. If you heat it up to a temperature of 280 degrees above zero Celsius, and put an egg on such a well-heated aerogrill - in the few seconds that you hold the egg on the aerogrill, it will not be able to bake, but at the same time the infection that may be on eggshell, will still be destroyed by high temperature.

How to make your own egg white

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

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

As for dishes with the addition of eggs - salads, stuffed eggs- even here not everything is as useful as it seems at first glance. final nutritional composition eggs as a result of the fact that you added such an egg to a salad, it changes significantly, and mayonnaise, hot spices do not make it healthier.

Egg white in sports nutrition

It was egg white that attracted the attention of the sports industry, as well as manufacturers of biologically active additives. Therefore, do not be surprised if in nutrition schemes for athletes and in stores sports nutrition you will come across egg white jars. True, do not rush to immediately stock up on an arsenal of such dietary supplements of egg protein. The fact is that the taste of this synthesized product is very, very specific (such a protein is bitter). But, if flavorings are added to it, then the benefit in such egg white will become less. In addition, such a “store-bought” egg white ... foams a lot, and it’s not very convenient to cook it - you need to have the skill to make such a protein shake fast food didn't run out of your glass. Yes, and the cost of such a dietary supplement is not very affordable, for example, milk protein(milk protein) is cheaper and tastes better, therefore, athletes use it more willingly than egg white.

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

Face mask: egg white for skin, benefits and uses

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

Beat 1 egg white into foam, apply part of the protein on the face and neck. Take a paper towel or napkin and put it on your face, making holes for the eyes and mouth. On a napkin, on top, apply another layer of protein. Let the squirrel dry.

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

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

Egg white mask for oily skin

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

Beat well 1 egg white, apply with a brush to dark circles. Leave on the skin for about 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 for 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 supple. To do this, you need 1 protein, 1 teaspoon olive oil, 1 teaspoon of yellow clay. Mix all ingredients well and apply on face and neck. After the mask is applied, it is necessary to lie down calmly for 20-30 minutes. Rinse off the mask with lukewarm water, then apply moisturizer or nutritious cream on the skin of the face and neck.

Most nutritionists have long agreed that chicken eggs are one of the most valuable foods. The fact that almost no diet can do without eggs 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 found in the egg, folic acid, vitamins B6 and B12. And only 10% of these trace elements 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 endowed this "protective casing" with 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 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 is known, most useful substances loses its 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 or protein shake

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

About the benefits of eggs

Eggs are quite a useful product

Like dairy products, eggs have been part of the human diet for centuries. True, today, when supermarket shelves lure us with exotic products, there are fewer and fewer fans of their natural, gifted food products. However, no matter how we treat eggs, no matter how often or rarely we eat them, this in no way affects them. useful composition, and they are still indispensable when it comes to compiling dietary and sports diets.

egg white composition

Surely, from the course of school subjects, you remember that

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

But, we, people who lead an active lifestyle and constantly need “doping” for the body, of course, are most interested in protein. And, here, if you are interested in such an 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 in the 19th century and to this day it is actively used both in the food and pharmaceutical industries. Also, this protein contains conalbumin, or as it is also called ovotransferrin, a protein that has special antibacterial natural properties. There is also lysozyme - in an amount of 3.5% - it is used as a bacteriolytic enzyme and onomucin - 3% of the egg white composition, is a multicomponent complex compound.

Benefits of egg white

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

How to use egg white

However, do not rush to just fry and boil eggs, add them to salads and think that by doing so you will increase the amount of egg protein intake and thereby get on the path of harmony, beauty and health. Unfortunately, not everything is so simple. Even if you are simple, although in this case the composition of the egg white will be just perfect - 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 reckless step of yours can cost you your health. Therefore, after all, it is better to refuse pure egg white without heat treatment - it is too dangerous. However, if the desire to try raw eggs and natural egg white is your lifelong dream, you can use a special air fryer. If you heat it up to a temperature of 280 degrees above zero Celsius, and put an egg on such a well-heated air grill, in the few seconds that you hold the egg on the air grill, it will not be able to bake, but at the same time, the infection that may be on the egg shell, will still be destroyed by high temperature.

An interesting video about whether eggs are harmful:

How to make your own egg white

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

As an alternative to boiling the egg white, frying can be suggested. Although, this method is not the best and not the most beneficial for your health. Under the influence of high temperatures, the egg white denatures - in other words, its useful structure for you and me is broken, the 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 detrimental to our stomach, liver and whole body.

As for dishes with the addition of eggs - salads, stuffed eggs - then not everything is as useful here as it seems at first glance. The final nutritional composition of an egg changes significantly as a result of the fact that you add such an egg to a salad, and hot spices do not make it healthier.