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World Egg Day

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Do you usually include eggs in your food routine? If you don’t, find out with this article what you are missing.

Nutritional information:

Egg is a superfood, nutritionally very rich, being an excellent source of protein, vitamins A, D, E and complex B, as well as selenium and zinc.

Nutritional compositionPer average unit (55 g)
Energy (kcal)82
Fats (g)6
Of which saturates (g)1.5
Carbohydrates (g)0
Of which sugars (g)0
Protein (g)7

*source – food composition table Instituto Ricardo Jorge

The main protein in the egg is Albumin, a complete protein (it has all the essential amino acids), so it is part of the diet of many athletes and regular physical activity practitioners. The only contraindication is for those who are allergic to albumin.

In addition to their nutritional value, eggs are easily accessible, cheap, tasty and present a great culinary versatility. Read on and get to know some ways to bring eggs into your diet.

Just be careful to store them properly in the fridge and handle with care.

Diet Hero or Villain?

Contrary to past beliefs, that determined that they belonged on the list of bad foods, eggs do not affect cholesterol levels, as long as they are consumed in moderation and included in a balanced diet.

The cholesterol present in the egg has little impact on blood cholesterol, and its benefits are far greater.

Egg Benefits for Athletes:

Even though it is a food rich in nutrients, easily accessible and affordable, not everyone knows the benefits of an egg. So let’s list the main ones:

  1. Source of high biological value protein that helps in the muscle tissue recovery.
  • Improved immune system, reducing the occurrence of diseases that disrupt the training rhythm, due to the presence of zinc, iron and folic acid (important elements in muscle oxygenation).
  • Contains omega-3 that helps fight the inflammatory process caused by overtraining.
  • Helps in weight loss as it is rich in protein and promotes satiety.

Myths about eating Eggs:

Now let’s take a look at the main myths surrounding this food:

Egg whites are healthy and yolks are not:

– Egg white is mostly made up water and protein, which makes it less caloric compared to yolk. However, it is in the yolk that vitamins and minerals are found.

Egg is a very caloric food:

– As we have seen in the table above, an average egg has about 82 Kcal. The caloric value of the egg only increases if you add fat while cooking it.

People with high cholesterol levels cannot eat eggs:

– This is perhaps the biggest myth of all! The truth is that eating eggs does not raise cholesterol. High levels of cholesterol are due to a number of other uncontrolled factors, such as a diet with high levels of sugars and fats, and low-fiber, associated with little physical activity.

Eating eggs for breakfast is wrong:

– On the contrary, eggs can be a great choice! Due to their protein constitution, eggs help control appetite throughout the morning.

Ideas for including eggs in the diet:

As we have already seen, eggs are a very complete food that can be consumed in various ways: boiled, poached, fried, scrambled or in more complete recipes as quiches, omelets, pancakes, etc.

I leave you 3 recipes to try:

Oat an apple pancakes:

Ingredients:

– 1 peeled apple

– 1 egg + 50 ml of egg white

– 40 g of oat flour

– 1 coffee spoon of yeast

– Milk/vegetable drink to taste

– Cinnamon

Preparation:

  1. Cut the apple into little cubes and place them in the microwave for 1 minute to 1 minute and a half. Sprinkle with cinnamon and crush the cooked apple with the help of a fork.
  • In a bowl, add the flour, yeast, egg and whites. Mix and add the milk/vegetable drink until the dough gains consistency.
  • Add the cooked apple and a little more cinnamon to the dough.
  • Place the dough in a pancake pan or in a non-stick frying pan and cook for about 2 minutes on each side (until little air bubbles appear).

Crepioca:

Ingredients:

– 3 tablespoons of tapioca gum

– 1 egg

Preparation:

  1. In a bowl mix the egg with the tapioca gum until you get a homogeneous mixture.
  2. Heat in a non-stick frying pan until it turns golden on each side.
  3. Serve with a sweet or savory filling.

Tunna and ricotta cheese quiche without pasta:

Ingredients:

– 4 eggs

– 2 cans of tuna in olive oil

– Ricotta cheese

– Mixed vegetables to taste (grated carrot, broccoli, tomatoes, spinach…)

– Chopped garlic and onion

– Salt and pepper to taste

– Olive oil

Preparation:

  1. Pre-heat the oven to 180º C.
  2. In a non-stick frying pan, place a drizzle of olive oil and start by sautéing the garlic and the onion. When the onion is browned, add the vegetable mixture, season with salt and pepper and stir-fry for a few minutes; let it cool a little.
  3. Beat the eggs in a bowl with the help of a fork and season with salt and pepper.
  4. Place the drained tuna, the cooled vegetable mixture and the eggs in a silicone mold. Involve all the ingredients and if necessary add a little bit of milk. Place pieces of ricotta cheese on top.
  5. Bake for about 20-25 minute at 180º C.

Share with us your favorite way to consume eggs!

Ana Paula Silva

Nutritionist (3546N)

Comments

The information included in this article concerns the authors opinion only.

About Ana Silva

Ana Silva
Licenciada em Ciências da Nutrição, com especialização em Nutrição Clínica e Desportiva, e Técnica de Exercício Físico, exerce a sua atividade laboral essencialmente em ginásios. Há mais de 5 anos na área, tem vasta experiência no acompanhamento e transformações corporais e de estilo de vida de pessoas e atletas de todas as faixas etárias. Nome profissional e o n° da cédula: Ana Paula Silva 3546N Instagram: anapaulasilva_nutri

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