An egg, boiled or fried, is perhaps the most traditional breakfast option of a modern person. Indeed, what could be simpler and faster than preparing such a dish? Accessibility, low cost, ease of preparation and energy value of eggs have made this product so popular.
What types are eaten?
Suitable for cooking all types of birds, as well as edible eggs of turtles. But the most common and used are chicken and quail, less often - turkey, goose and duck. The last two types have a peculiar taste and smell, and they should be cooked for at least 15-20 minutes to prevent salmonellosis.
Dove eggs are considered quite exotic. In European countries, the use of wild bird eggs is prohibited, in order to avoid the incidence of specific infections.
Chicken egg is the most popular product. There are two categories: diet and dining. Dietary eggs are only the first 7 days, then go to the category of canteens. The category of the egg depends on the mass, and the color of the shell depends on the food of the hen.
Energy value: a chicken egg, regardless of category and color, has the same calorie content and the ratio of protein to fat.
You can store chicken eggs at room temperature for up to one month, quail eggs - up to two months. Boiled eggs cannot be stored for longer than a day.
Egg in human nutrition
First of all, chicken egg is a natural, easily digestible food product. It is most fully digested in boiled and fried form. Protein contains most of the amino acids that a person needs, and yolk contains vitamins and minerals. In addition, the egg is simply delicious food and many people like it.
The product is useful in both diet and baby food. Energy value: a chicken egg has a calorie content (per 100 grams) of 157 kcal. This allows you to use it in the diet of people who monitor their health.
As for other types of eggs, their energy value:
- duck egg - 200 kcal;
- turkey egg - 171 kcal;
- goose egg - 200 kcal.
Composition of the product
An egg consists of yolk and protein. Protein is the most “weighty” part, the yolk is slightly lighter than protein.
The yolk is very nutritious, it consists of fats, protein and cholesterol. Contains fatty acids: linoleic, oleic, palmitic and several others.
Protein at 9/10 consists of water and 1/10 - from the actual protein. In addition, egg protein contains a small amount of carbohydrates, glucose, B vitamins, enzymes.
Egg shells are not used in nutrition, although they are a source of natural calcium.
Egg Protein Composition and Energy
The source of proteins, so necessary for every person, is egg protein. Its energy value is only 44 kcal per 100 grams. For comparison: in low-fat milk - 69 kcal, in lean beef - 218 kcal.
Egg protein, whose energy value is not too high, should be used as a source of niacin, which is necessary for brain activity and the functioning of the human reproductive system (production of hormones). Vitamin K contained in the protein improves blood coagulation, and choline strengthens memory and has a hepatoprotective effect.
The most important feature of the protein is its almost completely digestible by the human body (it is digested by 94%). Therefore, egg white is recognized as a standard of biological value in human nutrition, all other protein products (animal or vegetable) are compared with it in terms of amino acid content. The low energy value of egg protein makes it indispensable for diets.
A protein consists of a protein mass of albumin (ovoalbumin), which contributes to the overall maintenance of good cholesterol in the body.
The energy value of eggs and vitamins
The physiological norm of consumption of eggs per year is about 260 pieces, and most often it is exceeded. Many just love this product. So what does the human body get with the egg:
- protein - 12.6 gr.;
- fats - 10.6 gr.;
- carbohydrates - 1.12 gr.;
- vitamin A (retinol);
- vitamin B (thiamine);
- Vitamin D
Large producers are currently producing eggs enriched with selenium and iodine from poultry farms, which is very useful.
Protein / fat / carbohydrate ratio: 3.3 / 6.6 / 0.2.
The energy value of a boiled egg does not differ from the value of a raw egg, but a fried egg is much more high-calorie (up to 250 kcal, depending on the amount of oil used).
It is important to remember that the weight of the middle testicle is 47-50 grams, large - 70 grams.
Who is contraindicated in eating eggs?
Although an egg is a valuable food, some people should be careful when eating it.
First of all, the harm can manifest itself in the form of an allergy, often quite severe. Interestingly, its source is the yolk. In this case, you can try to cook omelettes, fried eggs and salads exclusively from protein. The energy value of egg protein is low, and it contains a lot of useful substances. If the allergy persists even after giving up the yolks, you can switch to quail eggs - they are considered less allergenic.
Egg should be used with caution in persons with an unhealthy liver, prone to atherosclerosis and with elevated blood cholesterol. 1-2 eggs per week is enough to satisfy the body's need for natural yolk and protein. You can also use egg whites in the preparation, they do not contain cholesterol.
Rarely, individual protein intolerance is found, in which case you can not eat not only eggs, but also chicken meat and products (for example, baked goods) containing protein.
Eggs should be washed with running water and heat treated to avoid salmonella infection.
Quail eggs: energy value and benefits of the product
Quail eggs gained popularity as a food product not too long ago, before that they remained quite exotic, often baby food.
Quail eggs are distinguished from chicken by their low weight and mottled spotted coloring. The weight of one quail egg does not exceed 10 grams. From quail eggs you can cook the same dishes as from chicken, and besides, they are often used to decorate the festive table.
The peculiarity of the product is that quail eggs can also be eaten raw without fear of salmonellosis: quail eggs are resistant to this disease. So some vitamins and minerals will not be destroyed during cooking and will completely enter the human body. In addition, antibiotics and vaccines are not used in the production of quail eggs, which makes them safe to use.
Energy value: a quail egg is more caloric than a chicken (168 kcal per 100 grams). In addition, quail eggs are less likely to cause allergies, and in terms of phosphorus, potassium and iron, chicken eggs are several times superior.