Content
- 1 Boiled chicken egg composition
- 2 Nutritional value and calorie content of a boiled egg
- 3 Why boiled eggs are useful
- 4 The benefits of boiled eggs for weight loss
- 5 How to cook chicken eggs properly
- 6 The use of boiled eggs in cooking
- 7 Harm of boiled eggs and contraindications
- 8 Which egg is healthier: boiled or raw
- 9 How to tell if a boiled egg has gone bad
- 10 How and how much to store boiled eggs in the refrigerator
- 11 Conclusion
Eggs are among the most common foods on Earth. The benefits and harms of boiled eggs are still the subject of controversy between doctors and nutritionists. Some consider them an indispensable product in the diet for people of all ages, others advise to completely abandon them: because of bad cholesterol.
Boiled chicken egg composition
Despite all the controversy, many people prefer boiled egg for breakfast. And for good reason: after all, its nutritional value is unique.
Its composition according to BZHU is as follows:
- proteins - 5.51 g;
- carbohydrates - 0.49 g;
- fat - 4.65 g;
- potassium - 55 mg;
- sodium - 122 mg.
- water - 73 g;
- saturated fatty acids - 3 g;
- ash - 1 g;
- disaccharides - 0.7 g;
- cholesterol - 575 mg.
Energy value of 100 g of product - 160 kcal.
From one medium boiled chicken egg, the body receives 68 kcal.
Nutritional value and calorie content of a boiled egg
The benefits of boiled eggs for the body also lie in the richness of vitamins: the concentration of each of them is from 4 to 40% of the daily intake of nutrients.
As food, boiled egg product is considered the safest and easiest for the body: in boiled form, digestibility is 95 - 96%, and this is a record figure for food products.
The composition also contains polyunsaturated and monounsaturated fats, which have a positive effect on the activity of all systems of the human body.
Why boiled eggs are useful
The main benefit lies in the vitamins that the boiled product is rich in:
The most important beneficial properties:
- Restoration of blood hemoglobin.
- Vitamin D is essential for strengthening bones and teeth, especially during the winter season when there is a lack of sun.
- Protein normalizes blood and intracranial pressure.
- Tryptophan stimulates the production of serotonin, and its benefits in combating stress and seasonal depression are undeniable.
- Omega acids help cleanse blood vessels, protect hair and skin from damage caused by external environmental factors.
- Vitamin A has eye health benefits.
- Antioxidants help cleanse the body of harmful free radicals.
For women
Chicken eggs are very popular among the fair sex, but not all women know about the benefits of a boiled product in restoring strength during menstrual bleeding.
Doctors believe that eating it will be beneficial for the female body in maintaining youth and reproductive health, as well as in reducing the risk of neoplasms in the mammary gland.
In addition, women are happy to use it as part of a variety of face and hair masks.
For men
Men appreciate the benefits of the availability of eggs: after all, omelet and scrambled eggs are the simplest dishes loved by representatives of the strong half of humanity. Boiled eggs are very convenient to eat in the morning, in addition, the benefit of such a breakfast lies in obtaining the most affordable protein necessary for building and building muscle mass without harm to health.
The benefits of boiled eggs for weight loss
The unique composition of useful proteins, many amino acids and trace elements: selenium, zinc, phosphorus and iron made the boiled product indispensable in dietary nutrition.
When cooked, it gives a feeling of satiety without harming the metabolism. And despite widespread fears, cholesterol contained in the yolk is not harmful to blood vessels. It is believed that eggs eaten in the morning are most beneficial, but eating them at night - no later than two hours before bedtime - will also not cause harm.
Eating a boiled egg, a person who wants to lose weight, receives protein and energy, without harming the body and figure: these beneficial properties of the product are used by most protein diets.
How to cook chicken eggs properly
Egg dishes are presented in a variety of cooking methods. In addition to the usual whole cooking, there are more complex recipes, for example, "poached" - in boiling water without a shell.
But there are some useful tips on how to boil a chicken egg so that the yolk retains its color and benefits. Here is one of them:
- put the product in a saucepan and cover with cold water five centimeters;
- put on fire and bring to a boil;
- remove from the stove and leave in water for 10 minutes;
- pull out and cool.
To facilitate cleaning, it is recommended to salt the water well for cooking, and then hold the egg in cold water.
The use of boiled eggs in cooking
Boiled eggs are a part of most salads; no festive feast can do without them. They are used for decorating and dressing first courses, as well as filling pancakes and pies.
They can also be used as independent dishes, for example, for stuffing, there are various fillings: meat and fish pates, herbs, cheese and vegetables.
Modern manufacturers offer special forms in which the product can be cooked without the shell. And here is where to apply your culinary imagination, adding finely chopped ham, green peas or bell peppers. The dish turns out to be very beautiful and healthy for the figure.
Harm of boiled eggs and contraindications
With all the benefits, one should not forget about the strongest allergic properties of the boiled product. In the presence of hypersensitivity to its components, use can cause significant harm to the body, especially children.
In addition, eggs from hens raised in poultry farms may contain antibiotics and nitrates that are harmful to humans, which the bird receives from food.
You can reduce harm by purchasing the product in proven places. In this case, eggs purchased from the supermarket will be a healthier and safer option.
Other contraindications:
- with cholecystitis,
- diabetes mellitus,
- inflammatory processes in the liver and gastrointestinal tract.
One of the most controversial is the question of the harm of cholesterol: many believe that foods rich in this element significantly increase the risk of developing deadly diseases. However, cholesterol found in foods and in human blood are two completely different components. With a boiled egg, the body can get two different types of cholesterol: the so-called bad or good. It all depends on what combination of foods it enters the body: a dish with butter will lead to the formation of a bad one, while a combination of a boiled egg with vegetables can even protect the body from atherosclerosis.
Which egg is healthier: boiled or raw
The most useful is a raw egg, however, due to the high risk of salmonellosis, doctors recommend that you still subject it to heat treatment. In addition, it is advisable to wash the shell with warm water and soap, immediately before cooking, in order to clean it of harmful substances.
And if you choose between the boiled version and the fried eggs, then it is better to prefer the first one: this method of cooking allows the chicken egg to be absorbed almost completely and retains all the benefits of its properties without the risk of getting high calories and carcinogens from the fried dish.
How to tell if a boiled egg has gone bad
There are several signs by which you can determine that the product has begun to deteriorate:
- stale has an unpleasant smell: and this should alert;
- the spoiled one will also have a shiny shell, while the fresh one will have a matte shell;
- Another well-known way to check for freshness is to dip an egg in water; the fresh will drown, and the spoiled will emerge;
- in addition, the yolk of a rotten egg has a dull color.
How and how much to store boiled eggs in the refrigerator
Sometimes it becomes necessary to store the product, for example, on Easter holidays, when many guests gather in the house.
Eggs have different shelf life in the refrigerator depending on how the eggs are prepared. Hard-boiled will stay fresh for a week. And if they were cleaned or soft-boiled, or the shell cracked during cooking, then storage is limited to three days.
Conclusion
The benefits and harms of boiled eggs are still controversial among scientists and medical professionals, while they remain a very popular product on almost every table.
Despite the fact that the egg is one of the strongest allergens, its benefits for the human body can hardly be overestimated, because it is a real storehouse of essential vitamins and trace elements.
