The egg is a symbol of life and the most characteristic accent of the Easter table. During the year we eat practically close to 150 of them, and at Christmas probably more than on a daily basis. How much we should consume them in practice, what properties they exhibit for our health and whether they contain fats? These questions are answered by a campaign expert „Learn about fats” nutritionist Ewa Kurowska.
One large egg is a treasure trove of ingredientsów nutrients necessary for the proper functioning of the human body. The nutrients in the egg can strengthen the condition and supplement the diet with essential components.
What essential nutrients does an egg contain?
Eggs are primarily a source ofódłem of wholesome, easily digestible protein. Consumption of one egg supplements approx. 25% of an adult's requirement for this ingredient. According to international food organizations (FAO/WHO), egg white is the international dietary standard of protein because of the composition and proportion of amino acids it containsów. In addition, the egg is a source ofóIt contains almost all vitamins, except for vitamin C. It is an excellent source ofóA source of vitamins A, E and D and lutein, whichóra has a positive effect on human vision.
Does the egg contain fat?
One egg contains about 10% fat, however, in a composition that is beneficial to humans – the proportion of healthy unsaturated acidóin fat ratioóIn saturated amount in an egg 2:1. What makes us not have to worry about high cholesterol content – Monounsaturated and polyunsaturated fatty acids help maintain its normal concentration in the blood and have a beneficial effect on the cardiovascular system. Unsaturated fatty acids additionally promote the absorption of essential vitamins and mineralsów into the body.
So how many eggs can we consume and how to prepare them?
In answer to this question, the ideal rule is „egg every day is OK”. According to the World Health Organization, we can eat up to 10 eggs a week without worrying about our health (including the egg contained in cakes, pasta, etc.), and we can eat up to 10 eggs a week without worrying about our health.). Many of us often skip the consumption of eggs in pure form during the week, so a few extra pieces during the holidays will not harm anyone.
One egg contains about 80 calories (60 kcal ¿óltko, 20 kcal protein). People whoóre during the holiday season concerned about excess calories should not eat them with mayonnaise, but replace this addition with natural yogurt or avocado paste. The last mentioned ingredientów is additionally an ideal source ofóThe egg contains mono- and polyunsaturated fatty acidsów fatty acids, including acidów omega-3.
It is known that at Christmas we usually eat boiled eggs – However, if you feel like scrambling or fried eggs, remember to fry them krótko, on a bit of canola oil or high-quality margarine, która, unlike butter, contains healthy unsaturated fatty acids. Let's remember that every obróthermal treatment affects the loss of some of the beneficial components of theóIn food, in order to reduce this process, let's eat eggs cooked in such a wayób, so that the shell does not break when heated – because it protects the valuable interior of the egg from overheating.