Fundamentals of healthy nutrition: nutritional value of eggs

Eggs of domestic birds are very useful forhuman body. They contain a large number of various nutrients. The nutritional value of eggs makes them an indispensable product for the proper growth and development of children. The content of protein, fats, minerals and vitamins in them is balanced. The composition of this product includes almost all the substances necessary for humans.

The energy value of one chicken egg -149 kcal. In its composition: 12.49 g of protein, 1.22 g of carbohydrates and 10.02 g of fat. The nutritional value of the boiled egg is not too different from the raw caloric value. So, the hard-boiled chicken egg contains 155 kcal. Of course, during the preparation part of the vitamins is lost. But given that the eggs are prepared quickly, a lot of useful substances are preserved. Heat treatment destroys only about 10 percent of vitamins.

The egg, above all, is rich in complete proteins.But the high nutritional value of eggs also lies in the fact that they are a source of unsaturated fats, as well as other beneficial compounds. Thus, one egg can provide the daily daily human need for the following vitamins and microelements: in riboflavin - by 15 percent, in vitamin B12 - by 8 percent, in selenium - by 10, in vitamin A - by 6, in folic acid - by 4 , in zinc and iron - by 4, in vitamin E - by 3 percent, in thiamine - by 2 percent.

Химический состав яиц птиц различных видов не too different. Eggs of poultry are about 70-75 percent water. In it in the form of an emulsion contains proteins, carbohydrates, fats, vitamins and minerals. The nutritional value of eggs of waterfowl of domesticated birds includes slightly less water and more fat.

It should also be noted and excellent digestibilityproduct. Proteins and amino acids of eggs are processed by the body at 94 percent. In cow's milk, this figure is about 86 percent, and in pig meat - 75. The nutritional value of chicken eggs, their best digestibility, can be attributed to dietary products.

Yolk

В плане пищевой ценности основная часть – это yolk. Thus, the amount of dry matter in it (in relation to the whole egg) is about 45-50 percent. In the shell of dry matter 30-35 percent, and in protein about 15-20.

In the yolk, however, almost all the fat and fat-soluble vitamins are concentrated. So, its caloric content per 100 grams is 350-400 kcal. And protein includes only 40-50 kcal.

Therefore, if the yolk is the basis of nutrientcompounds and energy in the egg, then its size determines the nutritional value of the product. In an egg laid down by young chickens, the yolk is less contained. Growing up, the bird produces eggs with its greater mass fraction. The color of the yolk is due to the content of carotenoids that enter the body of chicken with food. It can be pale yellow, and even dark orange.

The amount of protein and yolk depends onseveral factors: age, breed, conditions, quality of food - everything matters. On average, an egg consists of 50-60% of protein, 25-35% of yolk. Consequently, the bulk of the egg in volume falls on the protein.

Thus, the nutritional value of eggs lies in a balanced and rich composition. Doctors recommend to eat 1-2 (not more!) Eggs per day for nutrition of an adult.