Eggs are a frequent guest on the tables of many people. They are added to a huge number of dishes, are used for food on their own. You can cook and fry eggs in a variety of ways. Eggs not only of birds, but also of some species of reptiles, for example, turtles, are considered edible. Due to availability and taste, people prefer to eat chicken. Much less often use eggs of quail, and duck, turkey, ostrich or goose eat exceptionally rarely.
The product is widespread and popular, but also unique. It is absorbed in the human body almost completely (by 97%). The structure of the eggs is such that only one part is in the protein, and the remaining is the yolk. The latter contains proteins, fats, cholesterol. Acquiring white color during the preparation of protein only 10% consists of the protein itself, and the rest – water.
Caloric content of eggs
|In a raw chicken egg||158 kcal
per 100 gr
|In one average raw egg||70 kcal|
|In one boiled egg||50-70 kcal|
|In a soft-boiled egg||70 kcal|
|In a hard-boiled egg||50 kcal|
|In one fried egg
in vegetable oil
|In the quail egg||16-17 kcal|
|In a raw ostrich egg||118 kcal
per 100 gr
A hundred grams of the product is about 158 kcal. Here it is necessary to take into account that eggs are bought and eaten by the piece, so it is necessary to be guided by the size, the way of preparation, the type. The average egg has a calorie content of 70, a large egg has 80, and a very large egg has 90 calories. These indicators are valid only for raw products, during cooking the energy value changes.
The fried egg contains 125 kcal. This applies to the product, which is roasted using vegetable oil. If it boil soft-boiled, the calorific value will be less, that is, 70, and boiled hard-boiled – 50 kcal. It should be borne in mind that the calories in the protein are three times less than in the yolk.
The quail egg is small in size and has a mass that varies from 10 to 12 grams. Since it is possible to buy this very popular product today in almost every supermarket, the question of its energy value becomes relevant. In one egg of the quail is concluded 16-17 kcal.
It is determined by the useful substances that make up the product. The eggs contain minerals required by the human body, as well as amino acids and vitamins. Its nutritional value is due to the following substances:
- active provitamin A;
- vitamin D, the concentration of which is second only to its known usefulness to humans for fish oil;
- vitamins E and group B, moreover, along with B1 and B2, the yolk is rich in choline (B4);
- calcium, iodine, copper, phosphorus, iron;
- cholesterol, which does not pose a health hazard, as it is balanced with lecithin;
- polyunsaturated fats, which, like eggs contained in cholesterol, do not carry any harm to their health.
Thus, it turns out that both cholesterol and fats that enter the body with the eggs are absolutely safe. In addition, the product provides a person about 96% of minerals, as well as useful vitamins.
Eating with the diet
Everyone who desires to be slim and adherent to dietary nutrition is always interested in the question of whether this product is compatible with the process of losing weight. In this matter, you should listen to the advice of nutritionists. Many experts recommend eating 2 to 3 eggs per week. On low-carbohydrate diets this amount can be increased.
Inclusion of eggs in the diet helps to lose weight and support the immune system. Boiled hard boiled, they are present in most popular diet programs. Among them, such as Protasov, Atkins, by blood groups, the Kremlin and, of course, the albuminous.
Are there any contraindications?
Eggs can not be eaten by those who suffer from individual intolerance to one of the components of yolk or protein, as well as cholecystitis. The product often causes allergic reactions. Begin to give egg yolks even babies can already from the age of seven months.
Quantitative rate of consumption of eggs
The average person, if you turn to the standard food standard, should annually eat about three hundred eggs. It’s about five to six pieces a week. Suffering from an increased level of cholesterol to people this amount should be cut in half.
Yolks in the children’s diet are introduced at the age of seven months. Two- and three-year-old children are allowed to give two or three yolks per week, a similar number of eggs can be consumed from four to six years.
Speaking about the number of eggs, it is necessary to remember that they are part of baking, mayonnaise and other food products, including home cooking.
Popular recipes for cooking eggs
The uniqueness of eggs lies in the fact that they can be cooked in absolutely different ways, which invariably affects caloric content and taste qualities. Adhering to dietary nutrition, this product is recommended to include in the diet exclusively boiled soft-boiled, since it is in this form that eggs have a minimum calorie content.
Eggs are prepared according to the following recipes:
- Boiled soft-boiled and hard-boiled. In the first case, eggs are cooked from 2 to 3, and in the second – from 7 to 8 minutes.
- Fried. The scrambled eggs are cooked in a frying pan using a small amount of vegetable oil with the addition of salt, ground black pepper. It can be fried on both sides or with one, getting a fine glaze. If the eggs are well shaken, then the usual scrambled eggs will turn out to be a talker.
- Omelet. Easy and popular dish, which is prepared from whipped eggs with milk. It is salted and peppered to taste, and then fried in a pan. To make the dish more delicious, it is added Bulgarian fresh pepper, tomatoes, cheese, ham. “Filling” is selected according to their preferences.
- Paschott. These are testicles that are cooked clean, that is, without shell. This method of preparation was invented by the French.
Pick a recipe, which will be to taste, it will not be difficult.
For proper nutrition, eggs are an indispensable product, which is recommended for adults and small children. They do not have a high calorie content, but they have an excellent taste, and also contain vitamin E, as well as Vitamin D and a lot of phosphorus, which strengthen the heart muscle and blood vessels, which have beneficial effects on bone tissue.