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Eggs – why eat them?

Very often you can find the statement that eggs are not especially healthy for us because of what they have in themselves. It is mainly about the problem of “bad cholesterol, which, as is well known, does not work well on our body. However, many studies try to show this product from another good side. It is worth to familiarize yourself thoroughly with what the egg can really offer us. I invite you to read.

Eggs – a few words

It is worth noting that eggs are a very cheap and nutritious type of food. They can contain as many as 18 different vitamins and minerals. Their occurrence depends on the age, diet and breed of chicken as well as environmental factors. Of course, despite this, we usually find in eggs a small amount of carbohydrates and about 12 g per 100 g of protein and lipids (most monounsaturated) when it comes to macronutrients. This composition adds many essential nutrients to our diet. Some of them, like zinc, selenium, retinol and tocopherols, are very poor in the Western diet (fried food, meat, salty), which gives another reason to accept eggs for our list of dishes. In addition, thanks to its antioxidant activity, this product can protect people against various problems such as cardiovascular disease.

As you can see above, eggs can be a great addition to any diet, especially they are useful for people who have problems maintaining the right amount of nutrients in the body. In addition, of course, they are recommended to people who are looking for a way to add more protein to their diet, because they can support the synthesis of skeletal muscle due to the fact that it has exogenous amino acids. Of course, there are reasons why there is a stigma regarding eggs, it is worth getting as close as possible.

Eggs – are they unhealthy?

Despite the fact that you can find many articles praising what eggs can give us, still a lot of people give up their food. One of the reasons may be that it has anti-nutritional factors like ovomucoid. However, such factors are thermolabile so that they are destroyed during frying. Certainly the main reason is how high cholesterol and saturated fat it possesses. A standard solution for many dieters is to create a menu that has as little saturated fat as possible that affects the level of cholesterol in the body. However, many studies have not been able to confirm that by adding eggs to the diet, cholesterol levels in the body increased when the diet itself had products that supply specific levels of cholesterol to the body. Interestingly, very often the contradiction in research could be due to the lifestyle itself. For example, the standard diet in the United States contained between 26% and 32% of cholesterol from eggs. In Japan, it was up to 48%. In this case, we see a difference in the approach to food, which is of great importance in how eggs will affect cholesterol in our body. In the case we have more saturated fat compared to Japan. This is an important point to remember when we think about adding these products to our menu.

Of course, another issue may also be Salmonella, which can still be a problem, even despite all legal regulations that are trying to eliminate it. However, if nothing happened while transporting the eggs to the store and then home, then just be careful that the raw egg does not touch anything by accident. Of course, the risk will always exist.

Summary

Eggs are in my opinion a very interesting and healthy product, but I also understand the reasons for eliminating them from various diets. In spite of everything, I recommend trying to include these delicious and healthy products on your menu.

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B-group Vitamins Healthcare

Egg. What’s the truth

Every few years, scientists change the front, once proclaiming eggs with heart and vessel killers, again claiming to be the source of the most valuable substances.

What’s the truth? 

The fact is that eggs are a rich source of cholesterol, cholesterol is the main component of atherosclerotic plaques occluding vessels, leading to heart attack, stroke and organ failure. However, please do not draw too hasty conclusions from this! 

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Here you can find proteins – CLICK

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Cholesterol level in the veins only slightly depends on how much we eat it, gobbling eg eggs or butter. Most (up to 80%) we produce … ourselves! During the day, we produce 700-800mg. Mainly in the liver (50%), skin (30%), intestines (15%), as well as in adrenal glands, skeletal muscles and brain (5%). This internal production is precisely regulated and sufficient for the proper course of metabolic processes. In addition, cholesterol is supplied with food (300-700 mg per day), of which in the European diet about 1/3 falls on eggs. During the day, the human body has to deal with the conversion of 1-1.5 g of cholesterol. Why do we make it when it hurts us? Well, although excess cholesterol can be fatal, its deficiency has equally catastrophic consequences. No cell of our body could work properly without cholesterol, because it is an indispensable component of cell membranes. As a compound with a large molecule consisting of as many as 74 atoms (C27H46O), and simultaneously hydrophobic (“disliking water”), it can separate from each other various water environments in which adverse chemical reactions take place. 

Mother! Eat eggs! 

Already at the stage of fetal development, cholesterol participates in the processes of tissue and organ differentiation. When it is not enough, serious disturbances may occur, for example cyclops (monocularity). The brain and nervous system can not grow without cholesterol, because this compound is the main component of the myelin that protects nerve fibers and ensures proper conduction of stimuli. In the presence of cholesterol deficiency, the hormonal economy is also limiting, because the synthesis of steroid hormones (such as cortisol – stress hormone, aldosterone – regulating blood pressure, and female and male sex hormones) decreases. The production of vitamin D3, which “hardens bones” is also weak. Cholesterol is also necessary for proper digestion as a raw material for the production of bile acids, through which we absorb food fats. Cholesterol, which does not form membranes, bile acids or nerve sheaths, circulates in the blood, looking for a job. His “chauffeurs are proteins called lipoproteins. Some, called “bad cholesterol” (so-called low-density lipoprotein – LDL), carry it with blood to the liver, and – what’s worse – to other tissues that have so-called. apoB receptor, including arterial walls. The second – high density lipoprotein (HDL), commonly referred to as “good cholesterol”, take the excess of this compound from peripheral tissues and blood and transport it to the liver, where it can be, among others, converted into bile acids and removed with faeces. Thus, they prevent the accumulation of cholesterol in the walls of the vessels. The more HDL circulates in the blood, the lower the risk of coronary heart disease and heart attack. In healthy people HDL concentration should not be lower than 40 mg / dl, and LDL concentration not higher than 100 mg / dl (maximum ratio 52). 

We’re guilty 

If there is more LDL in our blood, and less HDL, then the risk of atherosclerosis, heart disease and stroke increases. Here we come to the heart of the cholesterol riddle. Well, this risk is associated not with cholesterol alone, but with the concentration, more precisely – the ratio of concentrations of binding proteins. These, however, depend not on the amount of cholesterol consumed, but on the fat consumed. The unsaturated ones (from oil, olives, oils, nuts, avocados and fish) lower the LDL concentration, and increase the HDL. They therefore protect the heart and vessels. The saturated ones (from butter, milk, cheese, ice cream, red meat, chocolate and coconut) increase the concentration of both proteins. The worst are the so-called. trans fats generated in the hardening of oils. They are found in margarines (the harder, the more) and frying fats, in fries, fried ready-made dishes and most industrial baked cakes. They only increase the level of unhealthy LDL lipoproteins, and with it the risk of heart attack, stroke and hypertension. 

Egg rehabilitated 

When there is too much LDL in the blood, the body tries to get rid of these compounds. First, it increases the production of bile acids and removes cholesterol from them with faeces. When this method fails, it tries to store the excess where it is less harmful – in the skin (in the form of the so-called yellows), in the membranes of red blood cells and finally – in the walls of the blood vessels. The latter process leads to a reduction in the flexibility of the vessels and the narrowing of their light, i.e. to atherosclerosis. And here again comes the “egg motif. Each egg (specifically a yolk) is a real cholesterol bomb. It contains about 200 mg on average. This cholesterol must also be removed from the body, otherwise it will be harmful. No wonder that the eggs were stigmatized when the relationship between cholesterol and atherosclerosis and heart attacks was discovered. Only that later tests did not confirm that the removal of eggs from the diet had an effect on lowering cholesterol in the blood. On the contrary, from Harvard research conducted on about 80,000 nurses show that in healthy women, increasing the intake of cholesterol by 200 mg (one egg) for every 1000 kcal of daily diet did not increase the risk of heart disease. Paradox? It was explained by three researchers Sung I. Koo, Yonghzhi Jiang and Sang K. Noh. They showed that the cholesterol contained in eggs does not contribute to the development of atherosclerosis, because the accompanying compound – phosphatidylcholine – reduces its absorption in the intestine. Only a small portion of the cholesterol from the egg is absorbed into the blood. But she also becomes harmless to the walls of the blood vessels, because the lecithin absorbed with it acts as an emulsifier. It connects with cholesterol molecules, prevents them from sticking to the walls of the vessel, and even removes some of those that have stuck there earlier. It can be said that it works anti-atherosclerotic. In other words, the egg is a cholesterol guard. Because at the same time it is a treasure trove of nutrients, vitamins, minerals and trace elements, including those that act antiatherogenic (vitamins D and B12, riboflavin, folic acid), we can easily afford an egg a day. Only people who already have elevated cholesterol or other health problems, such as diabetes or hypertension, should limit themselves to two yolks a week (proteins can be eaten without restrictions). 

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You can read also: Egg or whey – that’s the question!

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Healthcare

Egg protein or whey protein isolate?

With the current saturation of the market, various preparations appear with questions and doubts about the choice of the right type of protein. We will try to briefly discuss the less common types of protein supplements available.

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Here you can find proteins – CLICK

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Protein is an essential component of the bodybuilder’s diet. Why reach for nutrients?

Because providing large amounts of protein only from the diet, especially for heavier players is a very big challenge. This does not mean that you should only focus on providing protein from the powder. In this way, you will never increase muscle mass, because the balance will lack key carbohydrate and fat components.

Egg protein is one of the historical types of protein, which does not mean that it is worse than new types of protein supplements. It has an ideal aminogram, is well tolerated, easily absorbed.

In 15 grams of egg white protein nutrients, there is 1

These are the amino acids known as BCAAs. 

It is the amount of leucine in the protein that is responsible for its anabolic effect. The study found that a small amount of leucine, for example in rice protein, forces much larger portions of nutrient compared to, for example, whey protein (WPC). The same principle applies to all plant proteins, they are characterized by low leucine content. 

In the case of an ordinary chicken egg, 60 g (medium egg) contains 7.5 g of protein, 0.36 g of carbohydrates and 5.82 g of fat. In 50 g boiled eggs we find 6.3 g of protein, 1 g of carbohydrates and 5 g of fat.

For comparison, we can find 50 g of the whole egg

You can see the unquestionable profit from the use of protein supplement. To compensate for the content of these 3 amino acids, 15 g of egg white nutrient should eat over 100 g of egg. 

In one study, the Japanese attributed 30 women to egg whitefish or carbohydrate (maltodextrin) nutrient groups. The researchers were surprised by the lack of significant effects of protein supplementation in comparison to the carbohydrate group. Where did they make a mistake? In the protein supplement group, 1.08 g of protein per kilogram of body weight at the beginning and 1.23 g of protein per kilogram of body weight at the end of the experiment were provided. In the carbohydrate group about 1 g per kilogram body weight. These are nonsensical amounts of proteins, justified in the case of people aged 60-70, physically inactive, spending time mainly in immobility. Meanwhile, the study involved women aged 18-22. In addition, women consumed an average of 2000 kcal, while their lifestyle should provide 2445 kcal per day. And then the researchers were surprised that the ladies did not increase their strength in the squat, squeezing while lying – and there was generally no difference between the supply of protein and carbohydrates in terms of muscle growth. Remember, too little protein supply in the diet is not effective. A bodybuilder should provide daily at least 1.8 g of protein per kilogram of body weight, dosages of up to 3 g per kilogram of body weight are encountered. 

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You can read also: WPC – whey protein concentrate

 

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Healthcare

Truth and myths about the harmfulness of eggs

There are many articles about eggs, many outdated ones, the questions are still the same, so I renew the topic about the myths of egg harm. 

Eggs are the source of the most valuable substances, and yet some blame them for heart problems and atherosclerosis. Chicken egg is a complete material needed for the life of the future organism. This means that in egg yolk and protein we have all the high-quality substances essential for a chicken’s life, including cholesterol. 

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Here you can find proteins – CLICK

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What is cholesterol? 

Cholesterol is essential for the proper functioning and development of every organism. Without it, the brain and nervous system can not grow. This compound is the main component of myelin that protects nerve fibers and ensures proper conduction of stimuli. In the case of deficiency of cholesterol, the hormonal economy also lowers, the synthesis of steroid hormones (such as cortisol – stress hormone, aldosterone – regulating blood pressure, and female and male sex hormones) decreases. The production of vitamin D3, which “hardens bones” is also weak. Cholesterol is also necessary for proper digestion. It is processed into bile acids, thanks to which we absorb dietary fats. 

Cholesterol circulates in the blood and binds with special proteins called lipoproteins. Some, called “bad cholesterol” (so-called low-density lipoprotein – LDL), spread it with blood to the liver, and – what is worse – to other tissues, including the walls of the arteries. The second – high density lipoprotein (HDL), commonly referred to as “good cholesterol”, take the excess of this compound from peripheral tissues and blood and transport it to the liver, where it can be transformed into bile acids and removed from the faeces. Thus, they prevent the accumulation of cholesterol in the walls of the vessels. The more HDL circulates in the blood, the lower the risk of coronary heart disease and heart attack. 

Each egg (specifically a yolk) is a real cholesterol bomb. It contains about 200 mg on average. However, cholesterol in the veins only slightly depends on how much we eat it. Almost 80% of cholesterol (about 700-800mg) is made by ourselves, mainly in the liver (50%), skin (30%), intestines (15%), as well as in adrenal glands, skeletal muscles and brain (5%). In addition, cholesterol is supplied with food, of which about one third in the European diet is on eggs. However, the risk of atherosclerosis, heart disease and stroke is associated not with cholesterol alone, but with the concentration – and more specifically the ratio of concentrations – of proteins binding it. These, however, depend not on the amount of cholesterol consumed, but on the fat consumed. The unsaturated ones (from oil, olives, oils, nuts, avocados and fish) lower the LDL concentration, and increase the HDL. They therefore protect the heart and vessels. These saturated (from butter, milk, cheese, ice cream, red meat, chocolate and coconut) increase the concentration of both proteins. 

The worst are the so-called fats formed in the hardening of oils. They are found in margarines (the harder, the more) and frying fats, in fries, fried ready-made dishes and most industrial baked cakes. They only increase the level of unhealthy LDL lipoproteins, and with it the risk of heart attack, stroke and hypertension. 

What too much is not healthy

When there is too much LDL in the blood, the body tries to get rid of these compounds. First, it increases the production of bile acids and removes cholesterol from the faeces. When this method fails, it tries to store the excess where it is less harmful – in the skin (in the form of the so-called yellows), in the membranes of red blood cells and finally – in the walls of the blood vessels. The latter process leads to a reduction in the flexibility of the vessels and the narrowing of their light, i.e. to atherosclerosis. And here comes the “egg problem. 

This cholesterol must also be removed from the body, otherwise it will be harmful. Paradoxically, epidemiological studies have not confirmed that the removal of eggs from the diet had an effect on lowering cholesterol in the blood. Scientists have shown that the cholesterol contained in eggs does not contribute to the development of atherosclerosis, because the accompanying compound – phosphatidylcholine – reduces its absorption in the intestine. Only a small portion of the cholesterol from the egg is absorbed into the blood. But she is also harmless to the walls of the blood vessels, because the lecithin absorbed with it acts as an emulsifier. It connects with cholesterol molecules, prevents them from sticking to the walls of the vessel, and even removes some of those that have stuck there earlier. It can therefore be said that the eggs act antiatherosclerotic. 

Eat or not eat? 

Scientific data on the harmfulness of eggs are often divergent. Although most scientists say that eating eggs raises the risk of heart disease, studies published in the Journal of the American Medical Association have undermined this belief. For a long time, about 40,000 men aged 40-75 and 80,000 women aged 34-59 were examined. The subjects were not burdened with any serious medical conditions, such as diabetes, cancer or cardiovascular disease. It was found that people relatively healthy, eating 1 egg a day, are not particularly at risk of coronary artery disease. In this way, the previous opinion was once again denied that eggs are the main culprit in the formation of so-called bad cholesterol and that eliminating them from the diet is the most effective way to avoid atherosclerosis and cardiovascular disease. 

Egg is a treasure trove of nutrients, vitamins, minerals and trace elements, including those that are anti-atherosclerotic (vitamins D and B12, riboflavin, folic acid). Therefore, we can afford one egg a day without worry. Only people who already have elevated cholesterol or other health problems (diabetes or hypertension) should limit themselves to two yolks a week (proteins can be eaten without restrictions). 

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Egg and tradition 

*) An egg is first and foremost a symbol of life. 

*) According to the tradition of the Koran, a young couple during the marriage ceremony must eat eggs half. Thanks to this, the young will not leave happiness and health. 

*) The old Jewish custom tells the bride to hide a fresh egg into the cupboard. It will be so easy to give birth to the children, as the hen lays the eggs. 

*) Although many people are afraid of eating eggs because of cholesterol, nothing will stimulate a lover, like a kogel-mogel. In the yolk is the vitamin of youth (ie E), niacin (it adds energy and improves mood), lecithin (increasing male fertility), zinc and selenium. 

*) It was once believed that bull kernels are more effective aphrodisiacs, but eggs also had their lovers. Charlemagne ate 12 of them every day, and Bismarck ate 16 for breakfast. 

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You can read also: Egg or whey – that’s the question!

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Healthcare

Eggs are not associated with cardiovascular diseases

To this day, there are dozens of ingrained myths associated with eggs. They were supposed to cause heart disease, hypercholesterolemia, infertility and be a source of all kinds of health ailments. Unfortunately (for the eulogists of myths), the fears related to eggs have not been confirmed in scientific research. 

It turned out that 

Another scientific study from Sydney 1 sheds light on dietary advice about avoiding excessive egg consumption. It turned out that even eating up to 12 eggs per week for one year did not increase the cardiovascular risk in people with early-stage diabetes or type II diabetes. The study confirms only previous observations concerning a narrower period of time, because it only covers 3 months of using a specific diet. 

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Check also: Egg or whey – that’s the question!

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The course of the experiment first participants for 3 months provided either 12 eggs a week or less than 2 eggs a week. No differences were found in cardiovascular markers after 3 months. In the next three months, participants switched to a reduction diet (eating eggs with the same division as before). Over the next six months, the participants still ate a certain number of eggs according to the group’s allocation. 

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You can read also: Is Eating Raw Eggs Safe and Healthy?

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Results 

The application for avoiding eggs is not a good health strategy, even for people with diabetes onset or developed type II diabetes.