BJU chicken eggs in numbers

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Chicken eggs are in the diet of every person, because they are rich in elements useful for our body and can be a great breakfast, lunch or dinner. But at the same time, their use in large quantities can adversely affect he alth, and if we are talking about losing weight, then the daily rate decreases even more. Eggs are a product that is useful as long as it is used correctly, but it is worth breaking at least one rule - and the result will not be as good as expected. To understand how and in what quantity to eat them, you need to know how much BJU is in a chicken egg, what is its calorie content and what elements it is rich in.

BJU, calorie content of eggs

A medium-sized egg weighs approximately 55-60 g and contains about 70 kilocalories. 60% of the total mass of the egg falls on the protein, 30% on the yolk, and 10% is the shell. BJU raw chicken eggs as follows:

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

Calorie content and BJU of chicken eggs may be different depending on how it iscooked. There are many methods of cooking eggs, and each of them affects the ratio of elements in its own way. For example, BJU boiled chicken eggs and its calorie content do not differ much from the same raw indicators, but it is worth breaking it into a frying pan with butter, as the situation changes dramatically.

Egg calories can also be affected by what the chicken eats. If the bird had the opportunity, in addition to eating special feeds, to walk around a large area and find various grains or larvae, then the egg will have a higher calorie content compared to what was obtained at the poultry farm. Domestic chicken eggs are more valued not only for their nutritional content, but also for their he alth benefits.

There is a myth that only white eggs should be consumed, because if a brown or brown chicken egg, BJU and its calorie content are significantly different. In fact, the color of the egg does not affect the indicators of the substances in it in any way.

Eggs are one of the most unique foods on the planet, as they are 98% digestible by the human body. And although there are cases of allergies, this does not change its nutritional value. Chicken eggs do not harm the body and are completely excreted, while at the same time saturating it with useful elements.

Chicken Egg Protein: BJU

Chicken protein is 87% water, 11% protein, 1% carbohydrate and 1% minerals. The BJU of a chicken egg without yolk is much less. This is what makes it an incredibly valuable source of low-calorie protein. Calorie content and BJU of medium chicken eggssize excluding yolk:

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

Egg white has the right proportions of essential amino acids, including methionine, which the human body cannot 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 there is not enough methionine and vitamin B12 in the body, there are problems in the functioning of the nervous system.

BJU yolk

Chicken yolk is 50% water, 32% fat, 16% protein, and 2% minerals. Kilocalories in the yolk of a medium-sized chicken egg are about 50-55; per 100 grams - 350 kilocalories.

BJU chicken eggs without protein:

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

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

Useful trace elements in a chicken egg

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 eating it affect human he alth?

1. Niacin, or vitamin B3, is necessary for cell nutrition, promotes the production of sex hormones.
2. Choline, or vitamin B4, improves memory, activates the process of cleansing the liver from poisons.
3. Vitamin D - important for maintaining the body's levels of phosphorus and calcium. Eggs are second on the list of foods rich in vitamin D, behind only fish oil.
4. Vitamin K - essential for normal blood clotting.
5. Vitamin E and iron - actively fight bad mood and fatigue, essential to prevent cardiovascular disease.
6. Vitamin A - improves immunity, has a positive effect on growth and vision.
7. Vitamin E - counteracts the development of certain forms of cancer and makes eggs a kind of "youth elixir", because this vitamin preserves the natural beauty and does not allow the body to age.
8. Vitamin B12 - has a beneficial effect on blood formation and is a way to prevent 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 has almost all vitamins (except vitamin C), essential amino acids.

Chicken eggs for weight loss

In the diet of a person who follows a he althy diet or a diet for weight loss, there must be eggs. BJU chicken eggs and its calorie content prove that this product is one of the lowest calorie, but at the same time nutritious in the world. Its use normalizes metabolism. Two eggs for breakfast reduce the daily ration by 400 kilocalories, while they perfectly saturate the body for the whole day.

The yolk is much more nutritious than protein, so it is often thrown away, and with it a whole range of useful trace elements and vitamins.

Indicators of BJU chicken eggs without yolk fall, and the diet becomes less high-calorie, but in this case there is no question of nutrition. The 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. At the same time, protein can be eaten in unlimited quantities. That is, eating two hard boiled chicken eggs with tomato and cheese for breakfast, for dinner you can afford an egg white omelet with salad. The variety of egg preparation methods is impressive, proving once again the value of this product.

How to boil a chicken egg

BJU, calorie boiled eggs are equal to the correspondingindicators in cheese. And this is a big plus, since many people cannot eat raw eggs, but boiled eggs have much better taste, while fully retaining all the benefits for the body.

Before you boil the eggs, they must be taken out of the refrigerator and left at room temperature. This is done so that when they fall into boiling water, they do not burst. After they should be washed - and you can cook. Cooking time depends on what kind of egg you want to get as a result: soft-boiled - 1-3 minutes, "in a bag" - 4-5 minutes, hard-boiled - 7-8 minutes. At the same time, you need to expect that large eggs will cook longer, which means that they should be pulled out last. If the eggs have been cooked for more than 10 minutes, they will be overcooked, which means that the yolk will lose its taste and become covered with a greenish coating, and the protein will become like rubber.

To preserve all the fatty acids that are in the yolk, boil the eggs as follows: put them in boiling water and after 1 minute turn off the gas without removing them for another 5 minutes. As a result, the protein will have time to cook, and the yolk will remain liquid.

Boiling is the best way to cook eggs while maintaining their nutritional value. When frying, the egg white does not retain its structure, and due to the use of oil, carcinogens enter the body, which strike at the liver and digestive system.

Potential harm to chicken eggs. Cholesterol

Many refuse to eat eggs because of the content inthem cholesterol. But how great is its harm to the body and whether it exists at all is a question without a final answer.

One egg contains just over 200 milligrams of this substance. Cholesterol in the blood is usually divided into two categories: "good" (increases the level of high-density lipoprotein, HDL) and "bad" (increases the level of low-density lipoprotein, LDL). Dietary cholesterol has been found to increase levels of both "bad" and "good" cholesterol. The action of the "bad" is associated with saturated fats, which are few in eggs, which means that there will be no significant increase in such cholesterol after eating them.

The daily norm of cholesterol is 300 milligrams, which means that one egg a day will not harm your he alth. But those who are prone to cardiovascular disease and diabetes should eat eggs less often - at least every other day.

Bacteria

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

1. Do not eat eggs that have been cooked for less than 5 minutes.
2. Do not wash the 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. This isshould be done immediately before cooking.
3. Discard eggs with cracked shells and don't keep them in the refrigerator for long periods.

Allergic reaction

Allergy cases are most common in children. Egg white intolerance is common, but fortunately, most children get rid of it by the age of five. Symptoms include nausea, vomiting, nasal congestion, itching, dizziness, fainting, and in some cases, anaphylactic shock.

People who are allergic to egg protein should carefully study the composition of the products, because eggs are one of the most used ingredients in many of them. Some elements of egg white are even added to vaccination vaccines.