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Egg Diet Requires Care, But It Can Help You Lose

Egg Diet Requires Care, But It Can Help You Lose

How much egg ingest

After a long period being considered a health villain, research they inoculated this food. "The studies with eggs that warned that they were villains were with rats, but our genetics are not always the same as the mouse," says nutrologist Roberto Navarro, My Life expert.

The belief was that cholesterol present in the egg would contribute significantly to the rise in cholesterol levels in the body. However, human research has found that this is not true. "The medicine judged that 50% of the cholesterol in the body came from food, but the new studies show that it is far less than imagined, about 10%," says Navarro. ingest of eggs in one day. Currently, the US Department of Agriculture's guidance is that daily cholesterol intake should not exceed 300 milligrams. As an egg has 178 milligrams of cholesterol, the guideline is to eat one egg per day.

This year, however, the Dietary Guidelines Advisory Committee, which is responsible for passing on new food and other information to the US Department of Agriculture suggested that the limit of 300 milligrams of cholesterol was no longer considered. The decision was made on the basis of the American Heart Association's finding that there is no relationship between cholesterol consumption in food and serum cholesterol, that in the body.

Several studies support this finding by the American Heart Association. Among them, one published in The American Journal of Clinical Nutrition did not observe changes in cholesterol levels in the body even after consuming 14 eggs per week for 5 months involving 70 young men. more and more common recommendation of two or three eggs per day for healthy people, if this is the only source of protein chosen by the person. For those with cardiovascular problems, the guidance would be about two eggs a day.

Excess eggs

In the egg diet, the biggest problem is not in excess cholesterol, but in protein. This is because some of these diets propose adding the egg in the feed, without removing other sources of protein. "A part of the excess of proteins has to be metabolized by the body and the kidneys do not take much, causing an overload," explains Roberto Navarro.

Furthermore, animal protein stimulates a hormone that if it gets in larger amounts stimulates cells to multiply. "It's just that the cells are rapidly renewing can be a cancer-promoting factor," warns Roberto Navarro.

Some egg diets involve ingesting up to 4 eggs per day and there is still no evidence that this amount is harmful to health provided it is within the recommended amount of protein. Know that the orientation is usually about 0.8 to 1.2 grams of protein per pound of weight per day. "For those who want to gain muscle, the recommendation is usually 1.6 to 1.9 grams," notes Roberto Navarro.

How the egg helps to lose weight

The egg contributes to weight loss by being a protein . This macronutrient makes digestion slower, making the sensation of satiety longer. Also, as this digestive process takes longer, there is more energy expenditure. The egg has only 71 calories.

However, it is important to note that the egg diet will only contribute to weight loss if you rely on other healthy foods. So it is essential to invest in whole foods, vegetables, fruits, lean meats and reduce the consumption of processed foods, high in sugar and saturated and trans fats.

Benefits of eggs

It is not just for the loss of weight the egg is good. "The egg is a complete protein, it has the amount of essential amino acids that the body can not manufacture and it has only 5 grams of fats, only 1 gram of which is saturated," says nutrologist José Alves Lara, director of the Brazilian Association of Nutrology.

This food is also very important for the brain. This is because it is one of the main sources of choline in the diet that is required for the synthesis of phospholipids, a component of all cell membranes, which is important for brain and memory development. Another benefit of choline is that it is used in the synthesis of acetylcholine, a neurotransmitter that helps memory and concentration.

The egg also has antioxidant nutrients such as carotenoids, vitamin A and E, folic acid, zinc , magnesium and selenium. They will protect cells from damaging free radicals, prevent cell aging and protect the eyes from the action of light, avoiding macular degeneration that occurs over time.

Egg X Other Proteins

When compared to other sources of protein, such as red meats, chicken and fish, the egg has a smaller amount of saturated fats. Excessive consumption of saturated fats increases the risk of people developing cardiovascular disease.


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