BJU eggs of chicken in figures

Chicken eggs are in the diet of each person, because they are rich in useful elements for our body and can become a wonderful breakfast, lunch or dinner. But at the same time, their use in large quantities can adversely affect health, and if it is a matter of losing weight, then the daily rate decreases even more. Eggs are the product that is useful as long as it is properly consumed, but it is worth breaking one rule - and the result will not be as good as expected. To understand how and in how many there are, you need to know how many BJUs are in a chicken egg, what its caloric content is and what elements it is rich in.

BIO, calorie content of eggs

Egg of medium size weighs about 55-60 g and contains about 70 kilocalories. The protein is 60% of the whole egg mass, the yolk - 30%, and 10% is the shell. BJU eggs of chicken in raw form the following:

• Proteins - 12 grams.
• Fats - 11 grams.
• Carbohydrates - 1 gram.

Caloric content and BIO eggs of chicken can be different depending on how it is cooked. There are many methods of cooking eggs, and each of them has its own effect on the ratio of elements. For example, BJU eggs of chicken boiled and its calorie content do not differ much from the same indicators in raw form, but it is worth breaking it into a skillet with oil, as the situation will change dramatically.

The caloricity of eggs can also be affected by what the chicken eats. If the bird had the opportunity, besides the use of special forages, to walk around a large territory and to find various grains or larvae, then the egg will have a greater caloric value in comparison with what was received at the poultry farm. Eggs of domestic chickens are valued more not only in terms of the content of nutrients, but also taking into account the benefits to the body.

There is a myth that you should eat eggs of an exceptionally white color, because if a brown or brown egg is chicken, BJF and its caloric content are significantly different. In fact, the color of the egg does not in any way affect the performance of substances in it.

Eggs - one of the most unique products on the planet, because they are absorbed by the human body by 98%. And let there be cases of allergies, this does not change its nutritional value. Chicken eggs do not harm the body and are completely eliminated, while at the same time saturating it with useful elements.

Protein of chicken egg: BZHU

The composition of chicken protein includes 87% of water, 11% of proteins, 1% of carbohydrates and 1% of minerals. BJU chicken egg without yolk is much smaller. This is what makes it an incredibly valuable source of low-calorie proteins. Caloric content and BJU eggs of chicken medium size without yolk:

• Kilocaloria (per 100 g) - 52.
• Proteins - 11 grams.
• Fats - 0.
• Carbohydrates - 0.

In egg white, there are the correct proportions of essential amino acids, including methionine, which the human body can not produce. It is methionine that plays an important role in the synthesis of creatine, adrenaline, promotes the active action of vitamins and enzymes. At the same time, if the body lacks a sufficient amount of methionine and vitamin B12, there are problems in the work of the nervous system.

BJU of yolk

Chicken yolk consists of 50% of water, 32% occupy fats, 16% - proteins, and 2% is allocated to minerals. Kilocaloria in the egg yolk of a medium-sized chicken egg is about 50-55; 100 grams - 350 kilocalories.

BJU eggs of chicken without protein:

• Proteins - 16 g.
• Fats - 31 g.
• Carbohydrates - 1 g.

The great value of yolk is that it contains a whole complex of fatty acids, which positively influence the work of the whole organism. But many people eat eggs according to the principle "protein - in a plate, yolk - in a trash can" because of the fact that there is a lot of cholesterol in the yolk. Yes, the yolk is really rich in cholesterol, but it is also necessary for the human body. For example, if the body has a low level of cholesterol, the liver begins to produce it itself. Moderate consumption of egg yolk will not cause harm to health. In addition, in addition to cholesterol, in the yolk of a chicken egg, there are many useful substances, such as lecithin, which promotes brain activity and prevents the development of sclerosis, or oleic acid, which activates the metabolism.

Useful micronutrients in chicken eggs

Chicken eggs are not only a product of high nutritional value, but also a source of a large number of useful bioregulators, minerals and proteins. What exactly does a chicken egg contain and how does its use affect human health?

1. Niacin, or vitamin B3, is necessary for the nutrition of cells, promotes the production of sex hormones.
2. Choline, or vitamin B4, improves memory, activates the process of cleansing the liver of poisons.
3. Vitamin D is important for maintaining the level of phosphorus and calcium in the body. Eggs occupy the second position in the list of foods rich in vitamin D, second only to fish oil.
4. Vitamin K is necessary for normal blood clotting.
5. Vitamin E and iron - are actively fighting with bad mood and fatigue, are necessary to prevent cardiovascular diseases.
6. Vitamin A - increases immunity, positively affects growth and vision.
7. Vitamin E - counteracts the development of some forms of cancer and makes the eggs a kind of "youth elixir", because this vitamin preserves the natural beauty and does not allow the body to grow old.
8. Vitamin B12 - a beneficial effect on hemopoiesis and is a method of preventing nervous diseases. One egg satisfies the daily requirement for vitamin B12 by 100%.

And this is only a small part, because chicken eggs are rich in calcium, manganese, selenium, folacin, sodium, zinc, biotin and folic acid, it contains almost all vitamins (except vitamin C), essential amino acids.

Chicken Eggs for Weight Loss

In the diet of a person who observes diet or diet for weight loss, there must be eggs. BZH eggs of chicken and its caloric content prove that this product is one of the most low-calorie, but nutritious in the world. Its use normalizes the metabolism. Two eggs for breakfast make a diary less than 400 kilocalories, while they perfectly satiate the body for the whole day.

Yolk is much more caloric protein, so it is often thrown away, and along with it a whole complex of useful microelements and vitamins.

Indicators of BZH eggs of chicken without yolk fall, and the diet becomes less caloric, but there is no question of nutritional value in this case. Yolk should also be in the diet, like protein, but in smaller quantities. When losing weight, it is recommended to consume no more than two yolks per day. In this case, the protein can be eaten in unlimited quantities. That is, eating for breakfast two coolly cooked chicken eggs with tomato and cheese, for dinner you can afford an omelet based on egg white with salad. The variety of ways to prepare eggs is impressive, which again proves the value of this product.

How to cook a chicken egg

BZHU, the calorie content of the eggs in cooked form are equal to the corresponding indicators in the raw. And this is a big plus, since many people can not eat raw eggs, but boiled ones have much better taste qualities, while they completely preserve all the benefits for the body.

Before cooking eggs, they need to be pulled out of the refrigerator and left at room temperature. This is done so that when they get into the boiling water they do not burst. After they should be washed - and you can cook. The cooking time depends on which egg to get as a result: soft-boiled - 1-3 minutes, "in a bag" - 4-5 minutes, hard-boiled - 7-8 minutes. Thus it is necessary to count, that eggs of the big size will be cooked longer, so, and to pull out them it is necessary in the last turn. If the eggs were boiled for more than 10 minutes, they will be digested, which means that the yolk will lose its flavor and cover with a greenish coating, and the protein will look like rubber.

To preserve all the fatty acids that are in the yolk, eggs should be cooked as follows: dip them into boiling water and after 1 minute turn off the gas without taking them out for another 5 minutes. As a result, the protein will have time to cook, but the yolk will remain liquid.

Cooking is the best way of cooking eggs, in which their nutritional value is preserved. When frying, egg white does not retain its structure, and because of the use of oil, carcinogens fall into the body, which strike the liver and digestive system.

Potential harm to chicken eggs. Cholesterol

Many refuse to eat eggs because of the content of cholesterol in them. But how great is its harm to the organism and whether it is at all - a question without a definitive answer.

One egg contains just over 200 milligrams of this substance. Cholesterol in the blood is divided into two categories: "good" (increases the level of high-density lipoproteins, HDL) and "bad" (increases the level of low-density lipoproteins, LDL). It turned out that food cholesterol helps to increase the level of both "bad" and "good" cholesterol. The action of "bad" is associated with saturated fats, which are low in the eggs, which means that there will be no significant increase in such cholesterol after they have been consumed.

The daily cholesterol norm is 300 milligrams, which means that one egg a day will not damage your health. But those who are prone to cardiovascular disease and diabetes, it is worth eating eggs less often - at least every other day.

Bacteria

If cholesterol is not such a terrible phenomenon in a chicken egg, then the opportunity with this product to swallow salmonella is really horrifying. Through the shell, it can get into the egg at different stages of the formation and use of this product. Salmonella does real harm to the body, but there are ways to protect yourself from this:

1. Do not eat eggs that have been heat treated for less than 5 minutes.
2. Do not wash eggs before putting them in the refrigerator, so as not to remove the protective film, without which the risk of salmonella penetration into the egg increases. It's worth doing just before cooking.
3. Throw eggs with cracked shells and do not store them for long periods in the refrigerator.

Allergic reaction

Cases of allergy are most common in children. Egg protein intolerance is a common phenomenon, but fortunately, most children get rid of it by five years. Symptoms include nausea, vomiting, nasal congestion, itching, dizziness, fainting, and in some cases anaphylactic shock.

People with an allergy to egg white should carefully study the composition of the products, because eggs are one of the most used ingredients for making a lot of them. Some elements of egg white are even added to vaccine vaccines.