Nutritional value of eggs. What is better protein oryolk?

Most nutritionists have long agreed that chicken eggs –
one of the most valuable food. The fact that without eggs
almost no diet costs, the extra convinces us that eggs
useful and necessary for our body.

However, supporters of proper nutrition are still
questions Is cholesterol not harmful in eggs? What is more useful
yolk or white? In what form is it better to use an egg – boiled or
polugotovom?

Яйца

The nutritional value of egg yolk

Let’s start with the most valuable part – the yolk, in which
100% of all fat soluble in the egg is concentrated
vitamins – A, D, E and K, as well as carotenoids – lutein and
zeaxanthin.

The yolk contains 90% of calcium, iron, zinc in the egg,
thiamine, folic acid, vitamins B6 and B12. And only 10% of these
trace elements accounted for 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. What’s more important in
the yolk proteins are combined with healthy fats, and in protein –
on their own. By consuming proteins without their fat binder, we deplete
own vitamin A reserves and also promote development
cellulite.

What about cholesterol?

As for the “terribly harmful” cholesterol in the yolks, but
there is no reason to fear. Studies have shown that those
people who consumed up to 4 eggs a day, cholesterol levels in
blood was lower than those who were limited to just one egg.

The case of two brothers is widely known. One of them used
more than a hundred eggs a month, and the blood cholesterol level dropped from 150 to
130 mg / dl. In the diet of the second brother was completely absent red
meat, butter and eggs. His cholesterol was extremely high.
a mark – 300, and only statins (medicines for artificial
reduce blood cholesterol) managed to reduce it to a safe 200
mg / dl.

More than 80% of total cholesterol is synthesized by the liver, and less than 20%
the body gets from food. Moreover, if cholesterol comes in
more than necessary, its absorption decreases sharply.

There is only one conclusion – don’t worry about that cholesterol,
which is contained in eggs. And even more so, it is not worth it because of the mythical
fear of overdoing cholesterol to deprive yourself of such valuable
component like egg yolk.

The yolk contains two extremely healthy fatty
acids – irreplaceable docosahexaenoic (omega-3) and arachidonic
acid (omega-6) in an ideal ratio. It is not surprising
that vegetarians, using only eggs, can calmly
do without fish and other sources of omega-3 fatty acids.

Lutein and zeaxanthin yolk dramatically reduce the risk of such diseases.
the eye, like macular degeneration and cataracts, and choline stimulates
mental activity and regulates the level of insulin in the blood.

Egg white – the benefits and harm

We now turn to the egg white. Here, not everything is so rosy
like with yolk. Mother Nature has provided protein as a defense and
power supply for the chick for the first time of its existence. AND
endowed this “protective cover” with very interesting properties. 13 of
14 protein proteins have antimicrobial properties. Usually their
enough to keep the egg from bacteria and viruses, but in large
quantities, they can act on the bacteria in our body,
especially if you have intestinal problems.

For example, lysozyme protein, which is usually not dangerous, can dramatically
weaken the digestion and absorption of nutrients. Moreover,
some components of egg white can penetrate
weakened intestinal wall and provoke autoimmune
diseases.

Avidin protein 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 whites at all, although they eat yolks
no problem.

Nutritionists may argue and say that during the culinary
processing most of the negative properties of the protein disappears, however
practice shows the opposite. Up to 30% avidin retains its
activity even after long cooking. In any case, protein is needed
eat only well cooked or roasted. Yolks can
quietly consumed raw. It is not only tastier, but also
more useful.

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

How many eggs can you eat? It is well known that use before
three eggs a day is absolutely safe for health. Although doctors
There are known cases when people ate more than 25 eggs a day and lived
until old age, while maintaining normal cholesterol levels
in blood and excellent state of health.

I see only one weighty reason why it is worth refusing
such a valuable product – moral convictions, ideological
vegetarianism, which does not allow to eat “killer” food. For such
people, there is only one alternative to eggs – dairy products
and / or vegan vitamin B12 supplements and omega-3 fatty acids.

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