[dropcap] 1 [dropcap] Nutritional Value Analysis of Egg Yolks and Whites
In reality, the majority of the protein is found in the egg white, while the fat and cholesterol are primarily located in the yolk. The protein in the egg white is simple and also contains a comprehensive range of amino acids, just like the yolk. Thus, both the egg white and yolk offer equal nutritional benefits.
Raw egg whites have a strong flavor, are difficult to digest, and have poor absorption due to the presence of antitrypsin, an enzyme that inhibits digestive enzymes. Therefore, it is recommended to consume cooked egg whites for better nutritional absorption.
Regarding the yolks, experts reveal that they are rich in vitamins and minerals, particularly choline. Adequate choline intake is associated with beneficial effects on brain health.
[dropcap] 2 [dropcap] Notes on Egg Consumption
– Consume both the egg white and yolk together, as separating them can disrupt the balanced nutrition that a whole egg offers.
– It is advisable to eat cooked eggs. Cooked eggs have an absorption rate of over 98%, whereas raw or undercooked eggs have an absorption rate of less than 80%.
– Eggs can harbor pathogens, so avoid consuming them raw or undercooked.
– Do not boil eggs over high heat.
– Pair eggs with vitamin C-rich fruits to enhance iron absorption.
– Refrain from drinking tea after eating eggs, as the tannins in tea can reduce the absorption of iron, protein, and calcium present in eggs.
– Avoid excessive egg consumption. It is recommended to eat 1-2 eggs per week, depending on your weight. Individuals with high cholesterol levels should limit their intake of yolks.
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In conclusion, both egg yolks and whites provide significant nutritional value when consumed together. Therefore, it is advisable to include both in your diet to avoid wasting valuable nutrients.
Reference: giadinh.net.vn
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