Egg yolk - calories and properties. The benefits and harms of egg yolk

Properties of egg yolk

Nutritional value and composition | Vitamins | Minerals

How much does an egg yolk cost (average price for 1 piece)?

Moscow and Moscow region.

4.5 rub.

Today, like many millennia ago, it is no secret to anyone that a chicken egg consists of a yolk and a white. The former is credited with a lot of healing qualities, but many representatives of a healthy lifestyle neglect the beneficial properties of egg yolk, citing the fact that it is full of fat and cholesterol. But we'll talk about this later.

In cooking, egg yolk is in high demand, if only because of its excellent binding properties, which are necessary for emulsifying ingredients. Take, for example, such classic sauces as mayonnaise or hollandaise - they simply cannot be prepared without this ingredient.

In addition to sauces and mayonnaise, egg yolk is used as a thickener, as well as to enrich the texture of the finished dish when preparing custard for cakes, puddings and other dishes. And what about the famous egg liqueur, which always contains yolks! By the way, experienced chefs, when working with egg yolks for preparing sweet dishes, advise grinding them with sugar only in earthenware or porcelain dishes.

Eggs in bodybuilding

Professional athletes carefully monitor their diet because they know how important proper nutrition is to obtain the desired result. The main goal of athletes is to build muscle mass. To complete the task, you need to adhere to the established training regimen, replenish the deficiency of nutrients after exercise, focus on protein foods or all kinds of supplements: gainers, proteins. However, adherents of a healthy diet always insist that the human body absorbs nutrients better from natural products than from synthetically produced chemical cocktails.

Eggs are considered the most affordable source of high-quality, easily digestible protein, which contains essential amino acids necessary for muscle growth. However, is there any benefit from yolk for athletes? Yes. When building muscle mass, it is no less valuable than protein. Firstly, it also contains amino acids. Secondly, the yolk improves protein absorption.

Benefits of egg yolk

Despite numerous protests, the benefits of egg yolk are beyond doubt, as it is the richest source of vital elements. For example, choline is responsible for fat and protein metabolism, and also has a beneficial effect on the activity of the nervous system. Melatonin, which is also found in egg yolk, plays an important role in the rejuvenation process, so it is simply necessary for the construction of new cells.

The benefits of egg yolk have also been scientifically proven for the cardiovascular system, due to the fact that it, being perfectly digestible, is an excellent supplier of omega-6 and omega-3 acids, which are not produced by the body on its own.

Chemical composition

Egg yolk is a source of vitamin E, which supports the health of human reproductive organs. As an antioxidant, it fights cancer cells by destroying free radicals. Its effectiveness in improving the condition of hair, nails and skin has been noted. The yolk is of particular value for pregnant women, as it reduces the likelihood of developmental defects in the fetus.

Currently, there is an opinion that cholesterol concentrated in eggs poses a danger to human health. Indeed, yolks contain saturated fats that are unhealthy for the body. However, they are balanced by valuable polyunsaturated ones, which normalize lipid metabolism, regulate vascular tone, prevent metabolic and cardiovascular disorders, ensure the synthesis of anti-inflammatory prostaglandins, and improve microcirculation.

Egg yolk delays the rapid passage of food through the stomach into the intestines. Due to this, the accumulation of glucose slows down, little insulin is produced, and less subcutaneous fat is formed.

The weight of one egg depends on the type of bird and is:

• quail – 10 g;
• guinea fowl – 25 g;
• chicken – 50 g;
• pheasant – 60 g;
• turkey - 75 g;
• duck – 90 g;
• goose – 200 g;
• emu – 780 g;
• ostrich – 900 g.

The yolk accounts for a third of the egg's mass.
The uniqueness of the yellow fraction of the product lies in the content of an active anti-sclerotic agent - lecithin, which nourishes nervous and brain tissue. In addition, the substance is necessary for the proper functioning of the biliary tract and liver, regulation of the distribution of adipose tissue. Nutritional value of raw egg yolk

Chemical composition of raw egg yolk

100 g of fresh egg yolk contains 322 kcal, 1.094 mg of lutein and zeaxanthin, 0.088 mg of beta-carotene, 0.038 mg of alpha-carotene and 0.033 mg of beta-cryptoxanthin. Natural carotenoids reduce the likelihood of developing cataracts.

Why are fresh eggs harder to separate from their shells? The fact is that their contents adhere much more tightly to the film of the hard shell.

Egg yolk damage

Returning to the question of the dangers of egg yolk, one cannot but agree that it indeed contains a large amount of fat and cholesterol. However, these same fats help the production of the main male hormone - testosterone. And if we talk about cholesterol, then we should take into account that it can be not only harmful, but also simply necessary. In this case, it does not stay in the body, but is broken down, ensuring the production of the same hormones and vitamins.

Thanks to the results of recent studies, it has been proven that regular consumption of chicken yolks will in no way affect the increase in the level of bad cholesterol if men eat up to four eggs a day, and the fairer sex - one or two.

But do not forget that due to the high calorie content of egg yolk, overweight and obese people should not abuse these products, limiting their diet to egg whites.

What is the correct form to eat eggs in?

The raw product may contain a harmful microorganism, salmonella, so it must be boiled first. In this case, the egg must be soft-boiled (the state when the yolk remains liquid). This way, maximum nutrients are retained and lecithin is not destroyed.

Remember, one chicken yolk contains up to 5 g of fat, so during the “drying” process, athletes need to stop consuming the product.

Methods for separation from protein

The easiest method for separating the components of a raw egg is using a special pear. To do this, just take a plate and carefully break the product. After this, the pear is squeezed, releasing as much air as possible from it, its neck is brought to the yolk, ensuring their contact, and the fingers are slowly unclenched. The device will instantly “suck in” the yellow fraction.

Other ways to separate egg yolk:

1. Make small holes on both ends of the shell. Place your lips on one of the resulting holes and blow out the protein.
2. Break the shell down the middle of the egg on one side using a knife, slightly separate the halves, and transfer the yolk from one part to the other over a plate. During these manipulations, most of the protein will pour into the container.
3. Make a funnel out of paper like for seeds, put it in a glass. Then crack the egg directly into it. Through a small hole in the funnel, the white will flow into the glass, and the yolk will remain in the paper bag.

In the process of separating an egg into its components, it is necessary to remember the fragility of the product. The yolk is in a bag with a thin protective film. Sudden movements or the use of sharp objects can disrupt the integrity of the shell; as a result, the liquid yellow fraction will mix with the protein and then it will no longer be possible to separate it.

Bacteria

If cholesterol is not such a terrible thing in a chicken egg, then the possibility of ingesting salmonella along with this product is truly terrifying. Through the shell it can enter the egg at different stages of the formation and consumption of this product. Salmonella causes real harm to the body, but there are ways to protect yourself from it:

1. Do not eat eggs that have been cooked for less than 5 minutes.
2. Do not wash eggs before putting them in the refrigerator, so as not to remove the protective film, without which the risk of salmonella entering the egg increases. This should be done immediately before cooking.
3. Throw away eggs with cracked shells and do not store them in the refrigerator for long periods of time.

Chicken eggs for weight loss

The diet of a person who follows therapeutic nutrition or weight loss diets must include eggs. The BJU of a chicken egg and its calorie content prove that this product is one of the lowest in calories, but at the same time nutritious in the world. Its use normalizes metabolism. Two eggs for breakfast reduce your daily diet by 400 kilocalories, while they perfectly saturate the body for the whole day.

The yolk is much higher in calories than the protein, so it is often thrown away, and along with it a whole complex of useful microelements and vitamins.

The BJU indicators of a chicken egg without a yolk fall, and the diet becomes less caloric, but in this case there is no question of nutritional value. The yolk should also be in the diet, like the white, but in smaller quantities. When losing weight, it is recommended to consume no more than two yolks per day. In this case, protein can be eaten in unlimited quantities. That is, if you eat two hard-boiled chicken eggs with tomato and cheese for breakfast, you can indulge in an egg white-based omelet with salad for dinner. The variety of ways to prepare eggs is impressive, again proving the value of this product.

BZHU, calorie content of eggs

An average-sized egg weighs approximately 55-60 g and contains about 70 kilocalories. The white accounts for 60% of the total mass of the egg, the yolk accounts for 30%, and the shell accounts for 10%. BJU of raw chicken eggs is as follows:

• Proteins - 12 grams.
• Fat - 11 grams.
• Carbohydrates - 1 gram.

The calorie content and nutritional value of a chicken egg may vary depending on how it is prepared. There are many methods for cooking eggs, and each of them has its own effect on the ratio of elements. For example, the BZHU of a boiled chicken egg and its calorie content are not very different from the same indicators in their raw form, but as soon as you break it into a frying pan with oil, the situation changes dramatically.

The calorie content of an egg can also be affected by what the chicken eats. If the bird had the opportunity, in addition to eating special feed, to walk over a large area and find various grains or larvae, then the egg will have a higher calorie content compared to what was obtained at a poultry farm. Eggs from domestic chickens are more valuable not only for their nutritional content, but also for their benefits to the body.

There is a myth that you should only eat white eggs, because if a brown or brown egg is a chicken egg, its nutritional value and calorie content are significantly different. In fact, the color of an egg does not in any way affect the indicators of the substances in it.

Eggs are one of the most unique foods on the planet, because they are 98% digestible by the human body. And even if there are cases of allergies, this does not change its nutritional value. Chicken eggs do not harm the body and are completely excreted, while at the same time saturating it with useful elements.

Protecting hair health

Egg yolk is a storehouse of useful nutrients that strengthen and restore the structure of hair strands, stimulate their growth, get rid of dandruff, and prevent hair loss. Masks and shampoos based on it refresh and tone hair, making it elastic, smooth and shiny.

For cosmetic purposes, use the yolk of fresh eggs, preferably homemade. It is suitable for nourishing all hair types. However, keep in mind that the product dries quickly in the air, so it will take time to wash it off your hair. In addition, the yolk has a characteristic odor that can be easily removed after rinsing the hair with water.

When using egg masks, it is recommended to cover your head with polyethylene; this will slow down their drying and simplify the rinsing procedure.

To achieve a lasting, noticeable result, hair treatments using yolk are recommended to be carried out at least 2-3 times a week. Shampoo and masks are applied to damp hair with light movements, gently massaging the scalp. The medicinal composition is left for 3 – 15 minutes, after which it is washed off. To restore natural strength and shine, curls are rinsed with an acidified composition no more than 2 times every 7 days. To do this, add 15 ml of lemon juice or apple cider vinegar to 1000 ml of water. Excess moisture is removed with a cotton towel and dried naturally. Under no circumstances should you use a hairdryer after the procedure. Hot air can damage your hair, making it dry and brittle.

Traditional recipes:

1. Shampoo for strengthening hair. Ingredients: 10 ml purified water, 2 egg yolks, 3 drops of pine essential oil.
2. Composition for moisturizing and nourishing dry, weakened hair. Ingredients: 5 ml beer, 1 egg yolk, 15 ml baby shampoo.
3. Hair loss remedy. Components of the medicinal mixture: 60 ml carrot juice, 1 egg yolk, 15 ml lemon juice, 15 ml vegetable oil.
4. Nourishing mask. Ingredients: avocado pulp puree, 1 egg yolk.
5. Mask for hair growth. Ingredients: 15 ml burdock oil, 5 ml cognac, 2 egg yolks, 15 ml castor oil, 30 ml honey, 20 g yeast. The prepared mass is placed in a water bath, after the composition becomes warm, it is distributed from the roots to the ends of the hair. The head is insulated with a plastic bag and a terry towel. Unlike previous products, the mask is kept for 1.5 hours, after which it is washed off with warm water.

In addition to hair care, yolk is used in the cosmetics industry to nourish and moisturize dry dermis. In this case, the combination of the yellow fraction of the egg with olive oil is considered a win-win option, ensuring maximum absorption of nutrients and moisturizing the skin. To improve skin tone, the yolk is mixed with fruit or vegetable puree.

Those with dry skin should never use formulations with citrus fruits containing aggressive acids, as they intensely tighten pores, cause irritation, and aggravate the existing problem.