HEALTH BENEFITS OF EGG WHITE
No Cholesterol
An egg is full of cholesterol, with a single, large egg weighing in with nearly as much cholesterol recommended in your full day’s diet. The full 213 mg of an egg’s cholesterol, however, is all in the yolk. Eat only the egg white and you’re instantly removing the eggs’ notoriously detrimental element. People with no health problems should eat no more than 300 mg of cholesterol per day, while those suffering from conditions such as diabetes or cardiovascular disease should eat no more than 200 mg of cholesterol per day.
Low Calories
An egg is not a high calorie food to begin with, packing only about 71 calories for a single large egg. Cut out the yolk and you immediately cut out about 55 of those calories, leaving you with a mere 16 for just the egg white. Rather than cooking up a three egg omelet, try one with a single egg supplemented with two egg whites. The three-egg omelet automatically weighs in at 213 calories for just the eggs, without taking any additional ingredients into account. An omelet made with a single egg and two egg whites, by comparison, weighs in at 103 calories.
Complete Protein
According to a 2010 review published in the "Canadian Journal of Cardiology," egg white protein is classified as a valuable, high-quality protein. Egg whites contain all of the essential amino acids your body needs each day to perform day-to-day functions and maintain your muscle mass. According to the USDA, one large egg white provides you with 3.6 grams of high-quality protein; increasing your portion to four large egg whites would give you 14.4 grams of complete protein. The Institute of Medicine recommends men get at least 56 grams and women eat at least 46 grams of protein each day.
Egg white also give you a few other benefits. An egg white has absolutely no fat, compared to the yolk’s 5 g of fat, 2 g of which are saturated fat. The amount of saturated fat in the yolk fulfills about 8 percent of your daily recommended dose. A single egg white also offers 1.3 mcg of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus.
MY HUMBLE OPINION
The yolk may contain all the fat, but it also contains most of the vitamins and nutrients. Discarding the yolk is almost equal to throwing away more than half the health benefits it portends. Take a look at the comparison below to see what you may be missing when you only eat the whites.
1 egg white 1 egg yolk 1 whole egg
Calories . 16 54 71
Total fat (g) . 0 5 5
Total fat (g) . 0 5 5
Saturated fat (g) . 0 2 2
Cholesterol (mg) . 0 211 211
Sodium (mg) . 55 8 70
Carbs (g). 0 1 0
Fiber (g). 0 0 0
Sugars (g) . 0 0 0
Protein (g). 4 . 3 6
Vitamin A (IU) . 0 244 244
Vitamin B12 (mcg) . 0. 0.3 0.6
Vitamin D (IU) . 0 18.2 17.5
Calcium (mg) . 2.3 . 21.9 26.5
Folate (mcg) . 1.3 24.8 23.5
Potassium (g). 53.8. 18.5 67
Selenium (mcg) 6.6 9.5 15.8
Omega-3s (mg). 0 38.8 37
Cholesterol (mg) . 0 211 211
Sodium (mg) . 55 8 70
Carbs (g). 0 1 0
Fiber (g). 0 0 0
Sugars (g) . 0 0 0
Protein (g). 4 . 3 6
Vitamin A (IU) . 0 244 244
Vitamin B12 (mcg) . 0. 0.3 0.6
Vitamin D (IU) . 0 18.2 17.5
Calcium (mg) . 2.3 . 21.9 26.5
Folate (mcg) . 1.3 24.8 23.5
Potassium (g). 53.8. 18.5 67
Selenium (mcg) 6.6 9.5 15.8
Omega-3s (mg). 0 38.8 37
In my opinion, such palliative measure as throwing the yolk away should not be a permanent lifestyle but normalcy should be restored once the lipid profile of the patient returns to normal.
The eggs are foods that almost all the people in this world often consume them. Generally, all types of eggs can be consumed, but are popular and many are consuming chicken eggs and duck eggs. In addition to the two types of eggs, which come from other poultry are quail eggs and ostrich eggs.
ReplyDeleteOne of the reasons many people to consume eggs is because of the nutrients found in eggs was very complete, such as protein, carbohydrates, calcium, essential amino acids, vitamins, biotin, phosphorus, potassium, magnesium, iron, iodine, manganese, and zinc. With so abundant nutrient content, so do not hesitate to consume eggs.
Most people in the world and particularly in Indonesia has a variety of ways to enjoy eggs, boiled, fried, omelet made, salted egg, and more creative again is as a cake. In addition to eating as a whole, there are also only eat the egg white and yolk alone. However, if you consume raw eggs, which can certainly benefit more. Here are 10 benefits of eating raw eggs for health:
1. Benefits of eggs for muscle formation
To build resep kentang goreng muscle you will look athletic not only with boiled egg whites only. By eating raw eggs, it also can build muscle and is suitable for those who are dieting. With complete nutritional content, eat raw eggs will make your muscles stronger and fuller.
2. Non-fat and cholesterol
Still fond of eating fried eggs? From now leave the eating habits of the bad eggs. Because egg fried will have high levels of saturated fat and cholesterol are quite high. But when enjoyed in its raw form, the eggs are free of both compounds are hazardous to health.
3. Prevent cancer and heart disease
Many who have done the research, and reveals resep sushi that consuming raw eggs naturally or could prevent cancer and heart disease. This happens because in the yolk are essential ingredients.
4. Make healthy heart
If you are afraid of the same thing of the heart, not wrong if you consume raw eggs. Because in raw eggs are rich in antioxidants that play a role in maintaining heart health. In two raw eggs, antioxidant two times higher than the apple.
5. Improved mood
If your mind is more chaotic and erratic, resep sosis ayam eating raw eggs is the right solution. Because raw eggs can improve mood. For compounds in egg yolk stimulate certain hormones that make mental health for the better.
6. Preventing blindness and cataracts
Cataract blindness that usually triggers it can be prevented by eating raw eggs, especially the elderly who are often attacked by both conditions. So start now to protect your eyes from the effects will develop cataracts.
7. Cure lung disorders
Besides preventing resep batagor blind eye and cataracts, in some cases, eating raw eggs were also potent cure disorders of the lungs, especially with emphysema.
8. Provide energy
By eating raw eggs, it means the same as giving the maximum energy in the body. According to nutrition experts, the body would not be difficult if you have to digest a raw egg because there are natural enzymes that help the digestive process.
9. Maintain stamina
For those of you less resep cimol powerful and less stable stamina, eating raw eggs is the right choice, raw eggs will make your stamina and strength grow again as a whole. It also can maintain hormonal balance, accelerates metabolism, and launch the circulatory system.
10. Prevent Cancer
Many have already proved that the nutrients contained in raw egg yolk such as tryptophan and tyrosine good for preventing cancer.
May be useful for all of us.