Eggs are an important source of animal protein that is relatively easy to obtain and inexpensive. The content of protein, fat, and minerals contained in the egg can meet the needs of a variety of essential nutrients.
Fat content and high cholesterol makes some people hesitate because of fear of eating eggs raises the risk of various degenerative diseases. As a result, some negative myths circulating about the consumption of eggs. For example, the myth that regular consumption raises the risk factor of obesity and degenerative diseases. However, did it happen?
The following are the myths and facts about egg consumption.
1. Myth: fat makes the egg. Fact: Eggs good for weight loss
Perhaps you've heard that eggs contain 60 percent of calories from fat. However, egg consumption was not going to make fat. Because the egg is a food that can be used for weight loss. One egg contains only 70 calories, which is balanced with 6 grams protein 5 grams fat dam.
The combination of protein and fat may increase the production of "satiety hormone". The protein in eggs also cause the body to release glucagon, which stimulates the body to release and use the reserves of carbohydrates and fats.
2. Myth: eggs raise cholesterol. Fact: Egg did not affect cholesterol levels
This problem could lead to debate because eggs can contain up to 200 milligrams of cholesterol in one serving. Excessive intake of cholesterol could harm heart health.
But the fact is, the consumption of cholesterol foods will not necessarily raise cholesterol levels as high as imagined. According to the study, only about 30 percent of people will experience a rise in cholesterol levels after eating cholesterol foods.
It is also supported by research experts from Harvard to 100 thousand respondents. Research shows egg consumption does not increase the risk of coronary heart disease. Even research from the University of Connecticut found that eating 3 eggs per day to be part of the effort to limit carbohydrate intake and increase the intake of good cholesterol (HDL) in the body.
3. Myth: should only eat egg whites. Fact: enjoy the white and yolk
Egg white contains only 3.5 grams of protein. Other nutrients such as protein and fat, is in the yolk so that the yolk is the most nutritious part. Egg yolk contains 240 milligrams of leucine, an amino acid single-chain that affect genetic muscle builder.
Egg yolks also contain choline, which is useful for cell membrane function. In addition, there are cholesterol, which is a constituent of many hormones, vitamin A, vitamin D, and vitamin E. Egg yolks are also rich in omega 3, especially if the chickens were given food containing the same amino acid. Eggs will produce 150 milligrams of DHA omega-3-rich.
4. Myth: raw eggs give more nutrients, Fact: Eggs cooked to give access to more nutrients
Eating raw eggs is believed to benefit more because they have not been oxidized forms of cholesterol. In fact, the oxidation of cholesterol eggs sealma minimal actual cooking process, and will be much reduced if cooked at a low temperature.
Eating raw eggs is also believed to help prevent hormone lutein and zeaxanthin are important for health. However, the study published the American Journal of Clinical Nutrition and the Journal of Nutritionmenunjukkan that eating cooked eggs can also increase the levels of lutein and zeaxanthin in the blood.
In addition, raw eggs mengadung avidin. This protein can bind to and prevent the absorption of essential nutrients in the body, such as biotin. Cooking eggs will disable avidin, and ensure perfect absorption of nutrients.
Although only 1 of 10 thousand eggs contaminated with salmonella, the process of cooking can kill any germs that may be present in the egg. With the cooking process, the egg would be more healthy and safe to eat.
