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Egg white: useful properties and contraindications.

Since time immemorial, eggs have been an invariable part of the human diet. Despite serious competition among modern new-fangled substitutes, eggs still play one of the most important roles in cooking and not only. Egg protein is one of the best sources of nutrients for humans.

Which is healthier: egg whites or yolk

The benefits and harms of egg white

If we talk about calories, of course, the white wins over the yolk, as it contains only 48 kcal per 100 grams of product (the yolk - 354 kcal). For this reason, protein is recommended for people who are overweight or for those who want to gain muscle mass but burn excess fat. Protein contains minerals such as niacin, potassium, riboflavin and magnesium. It is excellent for preparing omelets, souffles and biscuits, because when it is whipped the mass begins to foam and increase in volume, which gives the dish airiness. But in the case of vitamin deficiency or exhaustion of the body preference should be given to the yolk. Egg yolks are rich in vitamins A, B6, B12 and D. In addition, they contain minerals such as calcium, folate and omega-3. In general, both the white and the yolk contain a lot of nutrients, so it is best to eat eggs whole.

How many egg whites can you eat a day

Sometimes people deliberately exceed the daily norm of protein consumption. Usually it happens in cases when a person is engaged in sports related to gaining muscle mass, such as bodybuilding. Sometimes bodybuilders can eat up to two dozen eggs a day. The average person is not recommended to eat more than 15-20 egg whites a day. If we talk about whole eggs (white plus yolk), the allowable daily rate is up to 3 pieces.

Composition and calories

  • Calories - 48 kcal;
  • protein - 11,1 g;
  • fats - 0.2 g;
  • carbohydrates - 1 g.

Egg white is composed of almost 90% water and 10% proteins. By consistency it is a transparent creamy thick liquid, which after cooking curdles and converts into a white solid substance.

Chemical composition:

  • vitamins (PP, NE, full complex of B vitamins);
  • Macronutrients (calcium, magnesium, potassium, sulfur, phosphorus, chlorine, sodium);
  • trace elements (iodine, iron, chromium, selenium, copper, molybdenum).

How is egg white useful?

  1. Supports the health of the nervous system. Egg whites contain choline. The main task of this vitamin is to ensure and maintain the proper methylation process. This process affects the DNA as well as the nervous system. Adequate levels of choline in the body prevents the occurrence of factors that can harm the nervous system.
  2. It contains little cholesterol. Studies have shown that egg white contains very little cholesterol (only 186 mg). The product contains a large amount of nutrients with little cholesterol, so it is safe for people with cardiovascular problems (elevated cholesterol levels in the body can lead to a stroke or heart attack).
  3. It is useful for muscle growth. As a rule, athletes need to consume protein regularly and in large quantities. This issue is especially important during the process of building muscle mass. Egg whites are an excellent source of protein, a substance that is the building material of muscle fibers. Therefore, it is recommended to consume egg protein regularly, which will help you achieve the desired result much faster.
  4. Maintains blood pressure. To balance high blood pressure, as a rule, experts recommend consuming foods or special preparations containing potassium. You can get more than enough potassium from egg whites. This nutrient will not only regulate blood pressure, but it will also help strengthen bone tissue and reduce the likelihood of stroke. Before including egg whites in your diet for high blood pressure, you should consult with your doctor.
  5. Treats cardiovascular disease. Consuming egg whites regularly can treat various problems related to the cardiovascular system. For example, protein can affect blood clotting. It contains minerals and vitamins that promote proper blood flow. Egg protein can also influence the effectiveness of vasodilation (relaxation of the musculature of the walls of blood vessels), is involved in the process of dilation of blood vessels. Moreover, the potassium contained in proteins can prevent coronary heart disease.
  6. Prevents fatigue. One of the factors of fatigue is iron deficiency in the body. Therefore, people with chronic fatigue or with occasional dizziness are recommended to include egg whites in their daily diet. Magnesium and manganese in proteins prevent fatigue. But before you start treating chronic fatigue, you should consult a specialist to avoid unwanted consequences.
  7. Maintains bone health. The body needs calcium to keep bones healthy and strong. Egg white is an excellent source of calcium. It restores bone density and helps prevent fractures and the development of rickets.
  8. It prevents early aging. Regular consumption of egg white also contributes to the rejuvenation of cells and tissues, which leads to the renewal of the skin. Egg whites are a natural source of substances that help fight signs of premature aging.
  9. Prevents disease. Egg whites are a source of vitamins B2 and B12. The body needs them to prevent cataracts, migraines, headaches and back discomfort.

The benefits of raw protein

Raw protein has a number of health benefits:

Benefits of raw protein

  1. It is great for people who want to build muscle mass. For example, some athletes add raw egg protein to protein shakes.
  2. Raw egg white can be used instead of some drugs to lower the acidity of gastric juice.
  3. Protein is also actively used in the field of cosmetology. With its help you can get rid of wrinkles and dandruff, strengthen the hair and prevent hair loss, as well as infuse the skin with useful substances. Many people have probably heard that before the invention of shampoo, some people washed their hair with eggs.

But there is a flip side of the coin, as the raw product carries some dangers. There is a chance of catching salmonellosis when consuming raw eggs. Even though poultry farms conduct sanitary inspections, it is impossible to be sure that an egg is free of salmonella. Therefore, the egg must be washed thoroughly before it is broken. Sometimes it is even washed with soap.

Benefits of Boiled Protein

Protein in boiled form is also beneficial for the body. The main advantage of boiled protein is that it is much better absorbed. In addition, it itself is rich in minerals and vitamins. It contains manganese, a trace element that supports the health of the reproductive system and normalizes hormonal metabolism, as well as iron. It normalizes the processes of hematopoiesis and improves blood composition. Boiled protein also contains potassium, which has a beneficial effect on heart function, sodium, which maintains water balance, and calcium, which is responsible for the health and strength of the teeth, bones and nails.

When can I give my baby egg white?

In the diet of an infant who has already turned 6-7 months, you can gradually add egg yolk, the main thing - carefully monitor his reaction to the new product. Speaking of protein, it is recommended that it should not be added to a child's diet before the age of 1 year, because by this time the gastrointestinal tract has become more mature and is able to digest chicken eggs and other similar products.

Egg white at night for weight loss

Egg protein contains protein, which is involved in the production of the hormone of joy and growth. These hormones support cell renewal processes, tone muscles and improve mood.

Specialists do not recommend consuming raw protein at night, as it takes a relatively long time to digest it. In addition, in this case it will not stimulate the burning of fat. Before going to bed to lose weight, you should consume cooked protein. When choosing the portion size of the product, you need to take into account factors such as health and body weight. Here are some tips on this matter:

  1. 2 protein in boiled form to consume before going to bed. This will be suitable for people whose body weight ranges from 78-82 kg. The course lasts for 7 days, after that a one-month break and repeat.
  2. 1 protein in boiled form - if you weigh less than 78 kg for a week.
  3. 1 protein in boiled form and kefir. A couple of hours before bedtime you should consume protein and nonfat kefir (1 glass). The course lasts from 7 days.
  4. Protein omelet. For 7 days, eat an omelet (2 proteins) before going to bed.

In addition to the direct effect on the process of weight loss, protein also has beneficial properties that support the body during weight loss. Egg protein fills the body with necessary substances that support its proper functioning.

Recommendations to follow:

  • Drink enough water per day (about 2 liters).
  • Organize a healthy diet (healthy food and portion control).
  • Do not consume high-calorie products.

After the end of the protein diet, you should not switch sharply from low-calorie to high-calorie foods, a gradual change of diet will help to better consolidate the results.

The processes that stimulate the deposition of fat are actively launched in the evening, and since egg protein can prevent this, you should eat it in the evening. To enhance the effect, citrus fruits can also be included in the diet. An important condition is the need to monitor your health, because in the case of deterioration or the manifestation of any side effects of the diet should be discontinued. If the symptoms after giving up protein do not go away, it is necessary to consult a doctor.

Video: Why egg protein is ideal for muscle growth Expand

Egg white in medicine

Protein can also be used in the field of medicine. It contains a lot of nicotinic acid. It supports brain activity and stimulates its activity. For this reason, this product should be given from a young age. In addition, it is rich in vitamins.

Egg white in medicine

In diabetics

Egg whites contain quite a lot of high-quality protein and a small amount of carbohydrates, so they are a great product for people with diabetes. In addition, proteins contain very few calories, which makes them an ideal food when you need to control blood sugar levels. At the same time, they do not affect body weight.

Important: The glycemic index of egg white is 48 units.

In pancreatitis.

Egg white in pancreatitis can be consumed. During an exacerbation, it is allowed to include the product in your diet a few days after the disease begins to recede. In this case, it is acceptable to consume protein omelets, souffles and casseroles. In remission, it is also allowed to eat protein, but you should observe moderation and choose a high-quality product.

With gastritis

With gastritis, egg white can be consumed in any form. In this case, it is especially valuable because of its high protein content, because it is this substance that is the building material of cells. A sufficient amount of protein in the body will support and stimulate the restoration of gastric mucosal tissues. It is allowed to consume protein both in the case of an aggravation and in the period of remission. It is recommended to prepare steamed omelets or eat protein in boiled form. If abused, this product can harm the body.

Egg white in cosmetology

Egg home masks for face and hair based on protein are a budget alternative to expensive store-bought lotions and creams. The best option in this case will be homemade eggs. If you do not have homemade eggs, you can buy them in the store, but it is important that the product is fresh and of good quality.

Egg white face masks

Before using the masks, the prepared mixture should be applied to the wrist, then wait for 15 minutes. If there is no itching or rash, you can conclude that the mask is suitable. Such procedures can be done every other day, but after two weeks should take a break for a month.

Classic mask

  1. Mix one egg white (1 egg) with honey (40 g).
  2. Add wheat or oat flour (1 tsp.).
  3. Apply to the face.
  4. Wait 10 minutes.
  5. Wash off with lukewarm water.

Rejuvenating and tightening mask

  1. Begin to whip the protein, gradually adding potato starch (1 tsp.).
  2. If the mixture thickens quickly, add a little water.
  3. Apply to the face.
  4. Wait 10-15 minutes.
  5. Wash it off with warm water.

Lemon-white mask

  1. Whip egg white, add concentrated lemon juice (1 tsp.) and oatmeal flour (1 tsp.).
  2. Apply to the face.
  3. Wait for 10-15 minutes.
  4. Rinse off with warm water.

Fruit mask

  1. Whip an egg white, mashed potato avocado (1 tsp) to a purée. Mix all the ingredients and stir it up.
  2. Apply to the face.
  3. Wait 10-15 minutes.
  4. Wash it off with warm water.

Whitening mask

  1. Chop fresh parsley, sorrel or dill.
  2. Protein mixed with greenery (2 tsp.).
  3. Apply to the face.
  4. Wait 10-15 minutes.
  5. Rinse off with warm water.
Video: Egg facial mask recipe Expand

Hair Masks

Applying a protein mask should be on the washed and slightly moisturized hair. It is necessary to ensure that the mask does not dry out to a crust, as it will be difficult to rinse it from the hair. Masks can be done once a week. The course should not exceed 8-10 treatments in a row.

Hair Masks with Egg White

Restorative mask

  1. Whip the egg whites (2 pcs.).
  2. Add to the protein mass apple cider vinegar (1 tbsp.), glycerin (1 tbsp.) and unrefined olive oil (1 tbsp.).
  3. Apply to the hair.
  4. Wait 20-25 minutes.
  5. Wash off the mask with warm water.

Smoothing mask

  1. Protein (1 piece) to whip into a foam.
  2. Add honey (1 tbsp.) and coconut oil (1 tbsp.).
  3. Apply to the hair.
  4. Wait 20-25 minutes.
  5. Wash it off with warm water.

Moisturizing mask

  1. Protein (1 pc) whipped into a foam.
  2. Add heavy cream (2 tbsp.) and coconut oil (1 tbsp.).
  3. Apply to the hair.
  4. Wait 20-25 minutes.
  5. Wash off the mask with warm water.

Mask for activation of hair growth

  1. Protein (1 pc) is whipped into a foam.
  2. Add cold water to the yeast (20 g), mix until a thick pulp.
  3. Mix the protein and yeast.
  4. Then apply it to your hair.
  5. Wait 20-25 minutes.
  6. Wash off the mask with warm water.
Video: egg mask for hair Expand

Harms and contraindications

Protein has almost no contraindications with the exception of intolerance to the product and in the case of allergic reactions after its consumption.

Symptoms of allergies to egg white
The following symptoms of protein allergy can be distinguished:

  • runny nose, stuffy sinuses;
  • redness, itching, rashes;
  • nausea, vomiting, flatulence;
  • tearfulness;
  • Headaches, weakness, malaise.

In some cases, swelling of the larynx may occur, respiratory function may be impaired, or anaphylactic shock may occur.

Conditions and storage life of egg whites

Raw egg whites must be kept in an airtight container in the refrigerator. The shelf life is not more than 5 days.

Can they be frozen?

It is also acceptable to store egg whites in a frozen form. To do this, you can use an ice tray, placing one protein (2 tbsp) in each cell. Once frozen, you need to transfer the cubes to a tight, airtight plastic bag. When thawed, leave the product for 8-12 hours (overnight) in the refrigerator, while placing it in a bowl filled with cool water.

What you can make from egg whites

Egg white is quite widely used in cooking. Without its participation, it is impossible to prepare either meringue or biscuit dough. Whipped egg whites must be present in the preparation of souffles and kissels. In addition, egg whites can be boiled, fried and baked.

What can replace egg white?

An excellent substitute for eggs can be fruit - bananas, apples and other fruits that contain pectin. They can be used to make purees. Tofu can replace eggs in some cases. Alternatively, they can be replaced by a homogenized mixture of flaxseeds and water. Sometimes a mixture of agar-agar (powder) and water or oil is used to replace egg whites. Sometimes yogurt is used instead of eggs in baked goods.

How to separate the egg white from the yolk in a raw egg

Ways to separate the egg white from the yolk:

How to separate egg white from yolk in a raw egg

  1. With a knife, tap the shell gently over a saucer, slightly separating the egg in half. Almost all of the egg white will pour out into the saucer. After that, you need to flip the yolk several times between the halves of the shells, so that all the egg white drains out.
  2. Twist a cone-shaped funnel of paper and place the narrow part of it in a glass. Crack the egg in this funnel. The egg white will flow into the hole, but the yolk will remain.
  3. Prick the egg with a needle on both sides. Press your lips against one of the two holes and blow out the egg white.
  4. Crack the egg into a saucer and then remove the yolk with your hands.
Video: How to break an egg into a yolk and a white Expand

How to beat an egg white into a hard foam

To achieve the perfect consistency, in addition to the whites (4 pcs), you should also use sugar (1 cup). The whipping procedure can be done with a mixer, blender, whisk or a regular fork. Here's how to do it:

  1. First, in a bowl to the whites add salt (one pinch).
  2. If using a blender, start the whipping process with a low speed.
  3. When the protein has a lighter color, its volume slightly increases, bubbles appear on it, little by little begin to add sugar. Pour in a thin stream or add 1 tsp during the beating process.
  4. When all the sugar is poured, increase the beating speed. On average, whip the egg white for 10 minutes. It is important not to overbeat the product, otherwise it will turn into a dense mass and will be covered with gloss.

The whites can be considered whipped if the mixture holds easily on the wire whisk, won't spill, and can keep its shape.

Why the egg whites won't beat

There are reasons for whites not whipping:

  1. Eggs that are too fresh or not fresh enough. Protein from an egg two weeks old is not suitable because it will be too thick.
  2. Presence of yolk. One small drop is enough to prevent the whites from reaching the right consistency.
  3. Incorrect temperature. Some people recommend whipping chilled whites. This is not quite right, because the consistency will be too dense and weakly saturated with air. The mass should be at room temperature.
  4. Dirty or wet container. The container in which the whites are whipped should not be wet or greasy.
  5. Water entering the mass during the whipping process.
  6. Early addition of sugar.
  7. Incorrectly calculated amount of sugar (too much or too little).
Video: How to whip whites into a thick foam with a mixer Expand

Can I Eat Egg Whites During Lent?

During Lent, it is not recommended to eat animal products, including eggs and their components - whites.

Interesting facts about eggs

Interesting facts about eggs

  1. The average hen can lay about 300 eggs each year. Usually one day is enough to lay one egg.
  2. A hen can lay eggs without the involvement of a rooster.
  3. One ostrich egg can replace 25 chicken eggs.
  4. Chickens are the most common birds in the world.
  5. We are all used to one egg having one yolk. But sometimes there can be more yolks in an egg. The world record is considered to be 9 yolks in one chicken egg.
  6. Each year, people around the world consume about 560 billion eggs.
  7. The second Friday in October is World Egg Day.
  8. Epiornis (an extinct species of bird from the island of Madagascar) once laid eggs of enormous size. One egg weighed about 8 kilograms (the average ostrich egg weighs only about one and a half kilograms). Today, ostrich eggs are the largest of all bird eggs.
  9. The people of China are very good at counterfeiting eggs. This is very profitable, as the fakes cost much less than the original.
  10. The surface of the shell of chicken eggs is studded with a huge number of small pores.
  11. Eggs should be stored away from other foods because they can absorb outside odors.

«Important: All information on this site is provided for informational purposes only. purposes. Consult with your health care professional before applying any recommendations. professional before using them. Neither the editors nor the authors shall be liable for any possible harm caused by materials."

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