How often can you eat eggs?
Eggs are a valuable food.There are a number of misconceptions concerning their alleged harm to health.In fact, eggs that have been properly heat treated can not be dangerous for the human body.It is an excellent source of proteins that are digested much easier than protein from other types of food of animal origin.However, how often you can eat eggs - not everyone knows.Some believe that this product can be eaten as much as you want, the latter practically refuse to use it.How things stand in reality - let's understand!Table of contents:
Nutritional value of chicken eggs
A number of amino acids, vitamins, micro- and macroelements and mineral compounds are present in chicken eggs.
The most important substances:
- fats( monounsaturated fatty acids - 1.9 g, saturated - 1.5 g);
- carbohydrates( 0.5 g);
- proteins( 6.5 g);
- calcium( 3% daily allowance);
- zinc( 4%);
- iron( 5%);
- vitamins of group B( including biotin and folic acid);
- vitamin A;
- nicotinic acid( PP);
- vitamin K.
Note: can not be considered an egg as a universal "miracle product", as some vitamins in them simply can not.
Amino acid composition of egg white:
- glutamic acid;
Important: proteins of this product are assimilated almost 100%! Therefore, eggs are not just possible, but you need to eat!How often is this another question.About him - a little later.
Some believe that you can only eat chicken and quail eggs, but this is not true - the duck and goose feeds are even higher.But eggs of waterfowl should be cooked for at least 15 minutes, since the probability of presence of dangerous bacteria in them is slightly higher.Do the eggs raise cholesterol levels?
A high level of "bad" cholesterol in the blood threatens the development of atherosclerosis, and it, in turn, leads to heart attacks, strokes, and other diseases of the cardiovascular system.
In a medium-sized chicken egg, there are about 200-270 mg of cholesterol( predominantly in yolk) and 5 g of fat.Indeed, this is a lot.However, large-scale studies conducted by dietitians, convincingly indicate that this product has virtually no effect on the overall level of cholesterol.It was slightly elevated( within safe digits) in only 30% of the subjects.
So what should a person who has high cholesterol do?How often can he eat eggs?If you have already increased cholesterol, you can recommend periodically cooking eggs from 1 yolk and 2-3 proteins.Lecithin, contained in eggs, is able to dissolve atherosclerotic plaques, and is necessary for normal functional activity of nerve cells.Do not artificially limit the intake of this protein in the body.
The optimal balance of fatty acids - in eggs, obtained from layers, not in a poultry factory, but in "free-range", in simple terms - from village chickens.
Are eggs well digested?
There is an opinion that eggs belong to "heavy" food, which is not very well digested, and gives a high load on the digestive system.This statement is not true.
The raw product and eggs boiled soft-boiled, without problems are digested within 1-2 hours.Relatively poor digestibility is characterized by denatured( curdled during heat treatment) protein, so the digestion of well-fried eggs or steep eggs takes about 3 hours.It should be noted that meat fibers are digested much worse, even if there are dietary cutlets and steamed meatballs.
Are eggs dangerous for the liver?
Is it possible to eat eggs in liver diseases?It is often heard that the consumption of a large number of eggs adversely affects the functions of the liver.This statement is fundamentally wrong!In addition to proteins and vitamin compounds, this product contains amino acids methionine and choline, which have a very beneficial effect on the liver.
The compounds present in the yolk stimulate the peristalsis of the gallbladder, preventing cholestasis( bile stasis).A normal outflow of bile, in turn, promotes the absorption of lipids in the intestine.Persons suffering from liver diseases should not consume eggs with mayonnaise, ketchup and other spicy sauces and seasonings.
Important: to reduce the consumption of eggs is advisable in diagnosed cholelithiasis!Strengthening of peristalsis in the presence of concrements in the bladder or bile ducts provokes colic, i.e., a pain syndrome of high intensity.This is the only valid reason for abandoning a valuable food product.
Is it okay to eat eggs daily?
Some nutritionists recommend eating eggs no more than two to three times a week.Of course, the diet should be varied;It should include other sources of protein( both animal and vegetable).T. n.Food conservatism over time can lead to metabolic disorders.But a person who does not suffer from serious chronic diseases, and leads an active lifestyle, can eat 2-3 eggs a day without any harm to his health.
Moreover - the complete exclusion of this product from the diet is a danger, as the body is deprived of easily digestible protein and a number of other valuable compounds.And yet, how often can you eat eggs throughout the week?Experts believe that in this period of time the consumption from 6-7 to 10-15 eggs is completely justified.
Important: in the body of a healthy person produces more cholesterol per day than can be obtained by alimentary tract by eating a dozen eggs!
Eggs and salmonellosis
From time to time, outbreaks of of salmonellosis are recorded from time to time in different regions of our country.This disease belongs to the group of acute intestinal infections.One of the main products, the consumption of which leads to infection, are eggs that have not undergone sufficient heat treatment( as well as culinary products, to which they are included).
According to statistics, the bacteria of the genus Salmonella are found in fresh chicken eggs at a frequency of 1: 7000.The risk of infection increases when the product is stored in violation of basic recommendations.Before preparing food, eggs should be thoroughly washed with warm water and soap.The refrigerator compartment must also be regularly treated with detergents.If an outbreak of salmonellosis is detected in the area, it is recommended that the consumption of raw and boiled soft eggs, as well as "fried eggs", be avoided to minimize the likelihood of infection.
How long do eggs last?
The freshness of eggs directly depends not only on the timing, but also on the conditions of their storage.They need to be kept in the refrigerator;Otherwise they are considered stale in a week.
Note: in the cells of the egg refrigerator should be placed with a sharp end down.This reduces the pressure on the natural air space between the shell and the protein, which slightly increases the allowable shelf life( such eggs can be stored and eat for 3 weeks).
It is dangerous to store eggs with cracked shells, as the risk of penetration into the contents of pathogens is high.If there is even a slight unpleasant smell, the egg can not be eaten even after a long heat treatment.
The color of the yolks varies from pale yellow to saturated orange or reddish.Often one can hear the opinion that eggs with bright yolks are more useful.This is not true.This feature is due only to the composition of the feed that the bird received.Are they fat from eggs?
Although the high nutritional value of eggs is unquestionable, their consumption does not lead to a set of extra pounds.Excess weight is most often due to metabolic disorders in the body and excessive consumption of "fast carbohydrates."Eggs are even included in some special diets for weight loss.They include about 13% digestible protein, and calories - 155 per 100 g of product.Thus, an average chicken egg is present from 60 to 80 calories.
How many eggs can children eat?
Eggs for children are very useful!In a growing organism, metabolic processes are more active, and the child needs more energy.Previously, mothers started feeding the baby an egg from 4 months.However, today pediatricians completely abandoned this practice.This is due to the fact that yolk fats can cause a fairly strong blow to the child's liver that has not yet fully formed, and the product itself often provokes the development of allergies.
Today you will not hear from doctors that the child can eat eggs before the age of six months.In this case, a six-month-old baby is recommended to give an egg yolk only if it does not have a tendency to allergies.If this predisposition is present, then the acquaintance of the baby with the egg should be postponed to a later date - by 9-12 months of the child's life.
Moreover, some leading Russian pediatricians categorically forbid parents to give an egg yolk, and even more so - a protein before the year.
Note: introduction of egg yolk begins with a minimum dose equal to the size of the match head.In this case, the yolk should be hard-boiled.
Preschool children can be given 1 piece per day, completely without fear for their health.The exception is children with a diagnosed allergy to this product.
Important: is best for giving to children quail eggs;The likelihood of developing an allergy to them is close to zero.In addition, the quails do not reveal salmonellosis.
How often can I eat eggs during pregnancy?
Eggs of the future mother are simply necessary.They are an integral part of an optimally balanced diet.The presence of choline in them repeatedly reduces the risk of impaired development of the neural tube of the fetus.In addition, the egg - this is the product that will get enough energy without the risk of gaining excess weight.In their raw form, they are not worth while during pregnancy, because you should not discount the likelihood of infection with salmonella.
During the period of gestation, the hemoglobin level may decrease.To normalize it requires iron.This trace element, as well as potassium and phosphorus is especially abundant in quail eggs.This product does not cause allergies;It contains protein ovamocid, suppressing hypersensitivity reactions.
During pregnancy, women are recommended to eat an average of 1-2 chicken or 3-5 quail eggs a day.
Chumachenko Olga, medical reviewer