2023-12-19 17:10:54
Egg whites and yolks have different nutritional properties and effects, so eating them together allows you to properly consume the nutrients of eggs. Photo = pixabay
[소셜타임스=최희주 기자]
In cold weather, just eating well can raise your body temperature. About 3% of fat intake and about 8% of carbohydrates are used to generate heat, but about 25% of protein is used to generate heat. Therefore, it is best to increase protein intake to survive the cold.
Protein accounts for approximately 16% of body weight. It is an important nutrient that plays various roles in the body. If protein intake is insufficient, many body functions cannot be performed normally.
The easiest food to consume protein is eggs. Eggs are loved by people all over the world because they are easy to obtain, full of nutrients, and inexpensive.
In the writings of the Greek physician Hippocrates, it is recorded that raw eggs are good for convalescent patients.
Eggs are considered the second most nutritious food after breast milk. The representative nutritional ingredient is protein, and it is a complete food that contains all five major nutrients including fat, carbohydrates, minerals, and vitamins. In particular, it contains phospholipids and lutein, which are good for the brain and eyes.
Consuming about two eggs a day can meet the protein needs of the human body. When eating eggs, you may only eat the whites, excluding the yolks. This is because the yolk contains a lot of cholesterol.
Egg whites and yolks have different nutrients and benefits.
The whites are high in moisture and protein, and the yolks are rich in phosphorus and iron, and contain a large amount of vitamin A.
Data = National standard food ingredient table
▲ Egg white, muscle building, prevention of bacterial infection, appetite suppressant effect
Egg whites account for the most weight, about 60% of the total egg. It is rich in moisture and protein, so it serves as nutrients when eggs hatch. It is low in fat and rich in amino acids. The composition of egg whites varies depending on the chicken breed, egg laying season, nutritional status, etc.
Proteins, which account for 90% of the solid content of egg whites, include ovalbumin, conalbumin, ovalbumin, ovalbumin, and oglobulin G1. There are also research reports that obglobulin G1 has an antibacterial effect that prevents bacterial infection, and obmucoid suppresses appetite and helps prevent obesity.
In particular, egg whites are rich in moisture and high-quality protein, which helps build muscle. It is low in calories (51 kcal) and is widely used as a raw food diet food. However, it may be nutritionally deficient due to its low mineral or vitamin content.
The protein in egg whites has properties that vary depending on temperature or additives, so it is widely used in food processing.
Data = National standard food ingredient table
▲ Yolk (egg yolk), brain development, dementia prevention, anti-aging, eye health
Egg yolk is the part of the embryo that becomes life when a chick hatches. It accounts for 28-32% of the total weight of the egg. The main components of yolk are protein (16.46%), fat (32.16%), moisture (48.2%), and minerals. It is high in phosphorus (616 mg) and iron (7.5 mg), and especially contains a large amount of vitamin A (263 μg).
In particular, 60% of fat is neutral fat, 30% is phospholipid, and the rest is cholesterol. Phospholipids are a component of brain cells and nerve cells and are necessary for improving intelligence and memory, preventing dementia, and improving aging. Lecithin in phospholipids works to reduce cholesterol in the blood when absorbed into the body.
Egg yolk contains lutein and zeaxanthin. These two ingredients are vision-protecting substances that act as antioxidants in the macula and maintain eye health. It not only increases the density of macular pigment, but also prevents presbyopia by blocking ultraviolet rays.
The yolk also contains an ingredient called choline. Choline plays a role in helping memory and brain development. Additionally, the yolk is rich in lecithin, a cell membrane component, which helps keep the skin healthy and improves blood circulation.
Data = National standard food ingredient table
▲ Egg ‘white vs yolk’ nutritional information
Among the ingredients of eggs, the content of protein, fat, and carbohydrates is much higher in the yolk than in the white. Yolks are also higher in calories than whites.
The protein content, which is the representative ingredient of eggs, is about 40% more in the yolk than in the white. According to the national standard food composition table, protein was found to be 16.46g in yolk and 11.63g in egg white per 100g. Fat was 32.16 g in the yolk, which is approximately 320,000 times more than 0.01 g in the white, and carbohydrates were 1.37 g in the yolk and 0.22 g in the white. The yolk contains 379 kcal, which is more than 7 times more than the egg white (51 kcal).
Among minerals, the yolk contains approximately 17 times more calcium, iron 107 times more, phosphorus 34.2 times more, zinc 146 times more, and selenium 3.4 times more.
On the other hand, whites have about 10% more potassium than yolks.
The egg white does not contain most of the vitamins, but the yolk contains a large amount. The yolk is rich in vitamin A, folic acid, vitamin D, and vitamin E.
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