EggThe eggs are so very convenient and highly nutritious to be part of the regular diet, except that under any health condition or prescription is required or has been excluded.

The eggs are easy to make, combine and consume either as a principal or as an ingredient in all kinds of dishes as breakfast, salads, pastas and desserts.

Eggs are usually eat chicken, but we also know that turkeys could be, paw, quail, ostrich, and so on.

We refer to chicken eggs generically. A unit weighs approximately 35 to 60 gr, and consists of two parts supplies, the white and yolk, and unfit for human consumption, the peel.

The shell, depending on the species, be of different colors, which has nothing to do with quality. It consists of calcium carbonate and its function is to protect the embryo.

It is important to know that the shell has pores to allow breathing, and in turn this feature makes it relatively permeable to the passage of certain pathogens (salmonella).

After several studies it has been banished to the erroneous idea that the eggs fall on the blood cholesterol levels. The yolk is the third portion of the egg and yellow. It consists mainly of fat, protein, vitamins and minerals. The intensity of color depends on the food (grains and alfalfa) that consumes a chicken. Gives us a tip provides 60 calories and healthy fats.

The clear, transparent, viscous texture, is formed in 90% water, the rest of proteins (ovalbumin, the most abundant) and vitamins. The clear is the only food that provides protein without fat.

One egg provides 17 calories and 7 grams of high biological value protein.
Whole egg 100% (by weight)
Shell 10.5%
Yema 31.5%
Clara 58.5%

Nutrients that eggs brings to us :

  • Eggs provide no fiber or carbohydrates
  • A calorie level, a whole egg (50g) provides approximately 80 calories.
  • Protein: egg protein is regarded as a benchmark to compare nutritionally to other proteins of different foods.
  • This is because it is the highest biological value (contains essential amino acids for the body). As mentioned earlier are fat-free protein.
  • In 100 grams protein intake is 12 to 14 grams.
  • Fats: fats that predominate in the egg are mono and polyunsaturated fatty acids (mainly linolenic acid-Omega 3) are very beneficial for the body. Its fat is easily digested.
  • Also present are lecithin, phospholipids and cholesterol.
  • In 100 grams of egg fat intake is 10-12 grams and 550 milligrams of cholesterol.
  • Minerals: excellent source of iron, mainly concentrated in the yolk (depending on the chicken feed), phosphorus, potassium and magnesium.
  • Vitamins: the egg is considered a great source of vitamin B12 (cobalamin), concentrated mainly in the yolk. It also provides us with vitamin B1 (thiamin), B2 (riboflavin), niacin (vitamin B-3), folic acid, vitamins A, D and E (in bud).
  • It is important to note that the eggs have choline, which is convenient for feeding pregnant women, as it facilitates the smooth operation of the central nervous system of the embryo / fetus, along with folic acid.
  • Moreover carotenoids, lutein and zeaxanthin help prevent eye disorders like cataracts and blindness.

How adequately preserve and whether they are fresh?
Eggs should always be kept refrigerated, and its duration is approximately 28 days after laying. They are considered extra cool when his term is limited to 9 days of consumption.

It is advisable to consume only those who are with your skin very clean (no stools) and not broken, because if this barrier is damaged, the entry of germs will be ensured. This is very important consideration, since the egg can be carriers of pathogens such as Salmonella (enteritidis), Escherichia coli and staphylococci, the main symptoms in our body are those affecting the gastrointestinal tract.

But we must also bear in mind, recognize when they are fresh or not. For this there are several methods, including:

  • Already cooked and cut vertically, the more focused the yolk is the egg cooler, the more of this side will be less fresh.
  • When it is immersed in water and oil (whole) if the egg goes to the bottom of the container, is that cool. If there is something in between, may have been a week, but if fleet is less than fresh. This happens because the air chamber (space between the shell and the clear, protective membrane formed) increases with each passing day, more air chamber, the egg is older fleet.
  • When the egg splits into oil, is considered old when his clear is very fluid, very fluid and the yolk is flattened and inconsistent.

What is there in the relationship cholesterol egg?
For many years, egg consumption was restricted in these diets to treat and prevent hypercholesterolemia and cardiovascular disease. Its intake was limited to 2 or 3 units per week maximum.

Today, after several scientific studies, these recommendations have been modified and have been banished. Has been shown that if an adverse effect on blood cholesterol is the relationship between consumption of saturated fats and unsaturated fats on cholesterol not diet, as erroneously believed.

Are saturated fats that determine the increase in blood cholesterol? Recent research has shown that eating an egg a day, has no effect on blood cholesterol, always within the context of healthy, balanced diet, plus the addition of daily exercise.

It is also important to know that just the lecithin and unsaturated fats containing yolk reduce intestinal absorption of cholesterol in our body. Therefore professionals should clarify current that can be consumed daily egg unit if it has a good health.

We conclude knowing that there are many factors that increase blood cholesterol, and all associated with poor living habits, so are these unhealthy habits and customs that must be changed, not the restriction of a food as healthy as the egg.