Everyone knows that if you want to build muscles you need protein, if you need energy – carbohydrates and fats provide it. If you want to eat optimally it is better to get acquainted with the egg white nutrition.
Protein – is the main building material for the body. It consists of the muscles and ligaments, skin and internal organs. Naturally, we put protein first in the list of food components. In addition, it can be used as a source of energy (1 gram of protein, ideally provides 4.46 calories, but given the cost of assimilation, this figure is reduced to about 3 cal).
The influence of protein for building muscle is determined by various factors, including the chemical composition and structure of molecules. Although proteins are found in all living organisms, not all of them are identical as the components of food.
Particularly important for the body are leucine, isoleucine and valine. They are like the foundation around which the whole metabolism of proteins. Accordingly, proteins that lack the essential amino acids are called inferior, whereas those in which the amino acids enough – full. Bad news for supporters of the “strict” vegetarianism, excluding from their diet milk and eggs: all vegetable proteins, soy and even mushrooms are incomplete. Conversely, proteins of milk, meat and eggs are complete. Meat is rich in glutamine, eggs – methionine (alas, that’s why they are so smelly, when spoiled). The most balanced composition of whey protein (lactalbumin) and protein in the egg yolk. Egg protein (albumin) is also a very valuable component of food. An additional advantage of pure egg whites for some types of diet is that there are almost no fat in it.
As a rough guide can use the data for the so-called “ideal” protein, 1 gram of which includes:
- • isoleucine – 40 mg
• leucine – 70 mg
• lysine – 55 mg
• methionine and cystine – 35 (in total, as the body can get one amino acid from another)
• phenylalanine and tyrosine – 60 mg (total)
• Tryptophan – 10 mg
• threonine – 40 mg
• Valine – 50 mg
• The structure of chicken egg white is: water (86%), protein (12.7%), fat (0.3%), carbohydrates (0.7%), and glucose, various enzymes (proteinase dipepsidaza, diastase) B vitamins List of egg white proteins: Ovalbumin (about 54%). It was one of the first proteins isolated in pure form in 1889. Lysozyme (3.4-3.5%). Lysozyme (muramidase) – one of the long-known and commercially used components from eggs. Widely used as a bacteriolytic enzyme almost since the discovery of the substance in 1922. Ovomucoid – the main factor that causes an allergic reaction. Ovomutsin (1.5-3.5%). Ovomutsin – high glycoprotein. Ovoglobuliny (2%). Includes two types of G1 and G2. Eggs often called the most perfect product, as it contains all that is necessary for the growth and development of small chicken. Eggs are composed mainly of the protein that gives the body all the eight amino acids that are essential for normal growth and body functioning. One egg provides 12-14% of the recommended protein per day. In the yolk contains fat, but it is not greasy. In medium egg yolk contains about 1.6g of fat and more than 50% – of unsaturated fat, and 29% – saturated. Eggs found in different proportions, 13 vitamins, mainly vitamin D, vitamin A, E and many B vitamins, however, the eggs do not have vitamin C. Eggs are a useful source of minerals, including phosphorus, iron and calcium, as well as such important elements such as iodine, zinc and selenium. But calcium is low – in one egg only 3% of the recommended amount of calcium per day. The number of calories depends on the size of eggs, and varies from 66 cal (276 kJ) in a small egg to 94 cal (294 kJ) in a very Large Live egg.
• Egg protein has a high digestibility (97%) and alkalizing effect, have a therapeutic effect in the local inflammatory