Fried eggs - calorie content, beneficial properties, benefits and harms, description

Soft-boiled eggs: benefits and calorie content. How to properly boil soft-boiled eggs

The usefulness of eggs, like any other product, depends on how, in what quantity and in what combinations they are eaten.
Chicken eggs are the most popular: they are easy to obtain, they are available - they are inexpensive - and are delicious both on their own and as part of numerous dishes, from aromatic baked goods to exquisite alcoholic cocktails. The debate around the “benefit-harmfulness”, however, continues. Thus, supporters of a “light” diet claim that egg yolks are full of cholesterol, and it is better to eliminate them from the menu, leaving only egg whites - low in calories, with cleansing properties, rich in important amino acids and vitamins. Everything is true about proteins, but yolks are useful and necessary for us no less. They are indeed saturated with cholesterol, which everyone is so afraid of now, but its effect is different than that of cholesterol from animal fats, and is also compensated by lecithin, a substance without which the normal formation of our cell membranes is impossible. There is more lecithin in the same yolk than cholesterol: after all, in Greek “lecithin” means “yolk”. Cholesterol is also divided into “harmful” and “good” (although the body needs both types, and most importantly, the correct balance), but, regardless of the type, it takes part in many vital processes. And, if necessary, it also takes on the functions of other substances: for example, it replaces calcium in case of its deficiency.

Benefits of egg white

The protein contained in eggs is a complete set of amino acids that have an antioxidant effect on the body and are a preventative against the development of cancer. Protein helps:

build muscle mass;
strengthen bones;
stabilize, even to some extent, reduce pressure;
cope with obesity;
improve brain function.

But the most valuable thing in protein is lecithin, an amino acid that prevents cholesterol from depositing in blood vessels and maintains the liver in normal condition.

It is the yolk that is the part of the egg that causes the most controversy. On the one hand, it contains calcium, biotin, vitamins, folic acid and even Omega-3. On the other hand, it contains cholesterol, which is the cause of the development of heart and vascular diseases. But diseases can only appear when cholesterol accumulates in the body, and if you eat eggs in limited quantities, there will be no health problems.

The main benefit of eggs for women is the ability to naturally improve the condition of nails and hair. Have a snack without the risk of gaining extra pounds, of course, if we are talking about dietary dishes.

Scientists were also able to establish that when consuming 6 eggs for a week, women reduce the risk of breast cancer by 44%.

The male body benefits from eggs in the form of natural protein, which is needed for energy. In their raw form, they are often consumed to maintain sexual activity.

Chicken eggs have different effects for men, women and children - it all depends on the frequency of use, age and health level of the hen. For 100 gr. The product contains 157 kilocalories, i.e. a low degree.

Each part has its own structure and components. The shell contains Ca carbonate, so it is often used after grinding as a dietary supplement. The protein composition includes water in an amount of 90% and only 10% belongs to the main component of the product. The value of the yolk lies in fats and healthy cholesterol. The ratio of parts is 12:56:32.

Doctors advise introducing large amounts of egg product into the diet for those who suffer from excess weight. By accelerating metabolism, consumption will promote weight loss. For citizens with diabetic status, enzymes help reduce blood sugar levels.

To improve male potency, nutritionists recommend eating chicken protein and yolk as a preventive measure for prostate disorders. In addition, the level of sperm production increases.

A child and a pregnant woman need to eat eggs every day in the morning, because the vitamins and microelements contained in them contribute to the development of the body.

However, the product should be consumed only after 12 months from birth. First, the child is offered a yolk, and then, over time, is transferred to a full meal, which neutralizes the development of rickets.

People with diabetes should know about the benefits and harms of egg yolk. Doctors advise eating soft-boiled chicken by-product - this allows it to be easily absorbed in the gastrointestinal tract. A variety of diets is allowed in the form of omelettes and poached eggs. However, it is not recommended to fry or frequently consume the yolk, as this has a detrimental effect on the gallbladder.

The basis of the dietary table includes breakfast as a cooked product. Additionally, you can add it to dishes of the first and second categories, as well as make salads. But eating more than 1-2 per day is prohibited.

Diabetics should not drink it raw, because the composition contains avidin, which weakens the effect of vitamin B7. This contributes to the manifestation of allergies and there is a danger of infection by pathogenic microorganisms coming from the shell.

The benefit of eating chicken eggs is the presence of protein, which is easy to digest and helps restore damaged mucosa during pancreatitis. The product resumes processes in pancreatic cells and stimulates normal insulin synthesis.

Chicken by-product is also useful for gastritis, ulcers, and pregnancy, as it contains vitamins and minerals.

This content has many positive aspects for the body:

energy restoration;
stimulation of the immune system;
nourishes bone tissue, teeth, epidermis and hair;
acts as a prevention of anemia and atherosclerosis.

A popular person who practices eating eggs is the honored athlete D. Michaels. In her publication, Gillian talks about the origin of cholesterol and its necessary presence in the diet. Otherwise, muscle building is impossible, because the body will have nowhere to get energy for tissue repair.

A female bodybuilder adds chicken product to her post-workout meal. However, she warns that a number of restrictions must be observed, which are tailored to each person.

For eye health

Over time, visual function declines in older people, but this process can be slowed by eating a balanced diet. Eggs contain beta-carotene (C40H56), which should be present in daily food.

The yolk contains pigments - zeaxanthin, lutene, which belong to the class of carotenoids, beneficial for vision. Therefore, the egg component is an effective preventive measure for diseases of the eye retina, in particular cataracts.

Studies have shown that constant consumption of chicken by-product helps to reduce spots on the membrane of the visual organ. Thanks to the content of retinol, the risk of “blindness” is leveled.

Women who watch their figure use exclusively protein in their diet, and eliminate the yolk, since the latter contains virtually no protein and is of no benefit.

Approximately 5 gr. the substances are in the shell, and the rest in the core of the egg. Therefore, nutritionists advise reviewing the menu if there is a lot of main kernel, especially double-yolk ones. This is due to the fact that they contain high levels of cholesterol.

Read more: Dry cream: benefits and harm to the body

How to cook:

Always set the timer when you start cooking;
After the time has expired, place the boiled egg under cold water, this will make the eggs easier to peel;
High boiling may cause shells to crack, so cook eggs over medium-low heat;
Found a crack in the shell? Then you should boil the raw egg in salted water and the white will not leak out.

What is an egg?

The chemical composition of an egg (not counting the shell) is very rich: on average it contains 73.6% water, 13% protein, 12% fat, 0.60% carbohydrates, about 1% minerals (calcium, phosphorus and others). The most valuable part of an egg is the yolk, which includes, in addition to proteins, fats, carbohydrates, minerals, vitamins A, B, D, E and others.

An egg is a dietary food: its yolk is absorbed very well in any state (raw, hard-boiled, soft-boiled, and “in a bag”), but the white is better boiled; heat treatment increases its digestibility by the body. The color of the eggshell does not affect the taste of the product itself (although many people prefer cream-colored eggs, believing that they taste better). It turns out that the color of the egg directly depends on how the bird ate during the maturation of the egg and the laying season.

In folk recipes, advice and potions are often found that base their effect on the composition of eggs, because protein, which occupies the first place in the composition of eggs as a percentage (after water), in cases of loss of a person’s defenses helps him quickly restore his immunity.

One of the most important properties of a chicken egg is the presence of dietary properties, easy and productive digestibility. By the way, it should be noted that despite all the advantages, you should not eat a lot of eggs - they contain a fairly significant amount of cholesterol, which is not always healthy.

What eggs are, the benefits and harms of eggs are of great interest to people who lead a healthy lifestyle, monitor their health, and are interested in traditional methods of treatment. So we will try to answer questions that interest this category of people.

An egg is, first of all, a natural source of protein and nutrients, which makes it an almost indispensable food product for each of us. The results of scientific studies by cardiologists have shown that the cholesterol contained in eggs is harmless to humans.

The vitamin E contained in the egg has an antitumor effect and strengthens blood vessels and the heart. Vitamin D in combination with phosphorus is beneficial for teeth and bone tissue. Egg yolk contains in abundance a unique substance - the strongest antioxidant lutein. Eating eggs is an excellent prevention of vision problems, especially cataracts.

The benefits of eggs for pregnant women, especially, are beyond any doubt, since they contain all the substances necessary for the proper development of the fetus. Eggs, oddly enough, have a low calorie content, and thanks to lecithin and choline, they help remove fat and cholesterol from the body, which is important for people who care about their weight.

Nutrients and amino acids, in optimal proportions, support important body functions. Another irreplaceable benefit of eggs is their energy value, which athletes need.

The endless debate about the benefits and harms of eggs is explained by the presence of cholesterol in this product. This is perhaps the only and main argument of opponents of eating eggs. However, everyone knows that cholesterol in limited quantities is necessary for the cardiovascular system. The acceptable daily intake of cholesterol is 300 mg per day.

Eggs are good for both adults and children. But, like any product, eggs also have harmful properties, mostly associated with their excessive consumption, and contraindications.

Effect on the body

Composition of chicken yolk

The yolk of a chicken egg is quite high in calories - 354 kcal per 100 g of product

. But in order to get so many calories, you need to eat not one, but as many as 4 yolks: in the largest eggs, the weight of the yolk does not exceed 25 g. The yolk also contains a lot of proteins, although there is twice as much fat; a large number of vitamins and minerals (15 types each). Here we will not analyze the composition in detail. Let's just talk about substances (including rare ones) that are more abundant in the yolk than others. This is vitamin A - it is more than 100% of the norm (immunity, vision, skin, sexual health); B1 and B2 (the most important participants in metabolism); vitamins B4 (choline), B5 (pantothenic acid), B6 and B12, D, H, PP (nicotinic acid): minerals: phosphorus, iron, iodine, zinc, calcium, copper, cobalt, chromium, molybdenum.

It is not difficult to guess that the yolk is healthier raw than boiled or fried: all the nutrients in it remain alive and active. You can often hear that hard-boiled eggs are easier to digest, but here, rather, we are talking about the safety of the product (raw eggs are often associated with salmonellosis), and not about receiving nutrients in an unchanged form: after all, we make masks for skin and hair with raw yolk, not heat-treated.

Raw yolk supplies the body with substances necessary for the process of hematopoiesis, for the brain and nervous tissue; helps avoid sclerosis, improves liver function, strengthens the structure of bones and joints, and normalizes fat metabolism.

Due to the high content of carotenoids, the yolk is good for vision and prevents the development of many eye diseases.

“Yolk” cholesterol is easily broken down, and phospholipids, also contained in the yolk, even “dissolve” excess cholesterol in the body and promote soft tissue regeneration after cuts and other injuries.

Is a chicken egg good for weight loss?

Chicken eggs for a healthy person are a very valuable and nutritious product, provided healthy moderation in their consumption is observed.
They are a dietary food product, contain a very small amount of fat, and are easily absorbed by the body.

In terms of their nutritional value and nutritional value, chicken eggs are not inferior to meat or milk; in this regard, they can compete with black or red caviar.

Eggs are a complete food, and besides, they are well absorbed by our body - 98% and do not lead to excess weight gain.

One egg in its nutritional value replaces 50 g of meat or a glass of milk and contains 14% of the daily required protein!

Egg white contains only 14-15% animal protein, and the rest - 84-85% is water. The yolk of chicken eggs, despite the fact that it is more valuable and nutritious than protein, is absorbed and digested worse, since it contains a higher percentage of fat.

A large amount of cholesterol, for which chicken eggs are criticized, is contained only in the yolk, and there is practically none in the white.

Raw eggs are digested better and faster, but they are not recommended to eat due to the risk of salmonella infection. Hard-boiled eggs are the most difficult and take the longest to digest, so they should be chewed thoroughly. It is best to cook soft-boiled eggs.

It is not for nothing that homemade eggs have a brighter yolk - they are tastier, more nutritious and healthier than store-bought ones, since chicken raised in natural conditions and on natural feed produces much healthier offspring than its companions, who live their entire lives in cramped cages in poultry farms and consume a large number of various nutritional supplements.

Eggs contain a well-balanced set of vitamins: vitamins A, B1, B2, PP, K.

Eggs are rich in macro- and microelements, amino acids. They contain calcium, phosphorus, potassium, iron, copper, selenium, choline, lecithin, niacin and tryptophan.

Eggs are useful:

children (well absorbed);
nursing mothers (a large amount of protein promotes good lactation);
for older people (easy to digest);
during various illnesses (give a supply of energy);
during the recovery period;
for good growth of bone and muscle tissue (contain a lot of calcium, iron, magnesium, vitamins A and D);
to improve vision (large amounts of vitamin A);
for kidney function (lots of potassium and vitamin B3).

This is due to the fact that eggs:

help strengthen immunity (contain vitamins A, B6 and D);
regulate the ratio of carbohydrates and amino acids (due to the content of vitamin B1);
improve metabolism (eggs contain a lot of B vitamins);
normalize the functioning of the nervous system (calcium, magnesium, iron, B vitamins, vitamins E and A);
regulate oxidation processes in all tissues of the body;
establish the required ratio of fats, proteins and carbohydrates;
normalize the functioning of the digestive system (B vitamins and nicotinic acid);
have a positive effect on the cardiovascular system (contain a lot of potassium, vitamins B, B1 and D);
cleanse blood vessels (contain lecithin);
participate in the formation of hemoglobin (due to the content of iron, calcium; B vitamins);
improve blood circulation;
prevent bleeding;
improve blood clotting and prevent hemophilia (due to the content of vitamin K in its composition);
cleanse the liver of poisons, prevent the formation of fatty deposits in it (thanks to the choline they contain);
activate mental activity (vitamin A);
stabilize nervous activity and relieve depression (thanks to vitamin B5 or tryptophan);
promote good condition of bones, teeth and hair (contain calcium, fluoride, vitamins A, B and D);
improve skin condition (thanks to vitamin E and potassium in their composition);
regulate the activity of the endocrine glands (copper and cobalt);
are a good antioxidant (contain selenium);
increase the body's production of sex hormones (due to the large amount of protein, vitamin E and niacin);
increase potency (due to the content of large amounts of protein and phosphorus).

An adult can eat half an egg per day. No more than three pieces per week. Children can eat more eggs per day. The thing is that the children's body is growing, they move actively, spend a large amount of energy, and metabolic processes in the child's body proceed much faster. This is why a child can safely be given one to two eggs per day.

How to prepare a child for this product or how many eggs a day can a child eat? First of all, you need to check if the baby has a reaction and only then start feeding. It is not recommended to give children eggs very often raw or soft-boiled. To check if there is a reaction, it is enough to give the child one boiled egg, or hard-boiled.

It is not recommended to give children raw or soft-boiled eggs:

The risk of developing allergic reactions increases.
Very difficult for young stomachs to digest.
Raw eggs contain substances that can inhibit the basic actions of digestive enzymes. The product is poorly digested and other food only harms it.
There is a risk of developing a dangerous digestive infection (for example, salmonellosis). Salmonella can be on the shell of an egg.

Eggs contain a large amount of protein, and it is protein that a man’s body needs. If you eat eggs for breakfast at least 2 times a week, you will see how your well-being has changed - you have energy and vigor, you no longer get tired so quickly. Due to their selenium content, eggs have a positive effect on male function, and this product also promotes testosterone production.

In dietary nutrition when treating patients with diabetes, preference is given to soft-boiled chicken eggs - prepared in this way, they are more easily absorbed in the gastrointestinal tract. You can also diversify your diet with a protein omelette made from steamed chicken eggs. Nutritionists recommend refraining from eating egg yolks and fried eggs in a frying pan.

As a rule, when drawing up a dietary menu for type 1 and type 2 diabetes, a boiled egg is included in the first breakfast. Another common option is adding chicken eggs to first and second courses, as well as a variety of salads. However, it should be remembered that their use in diabetes mellitus should be limited to one to one and a half per day - in any form.

Eating raw chicken eggs is possible, but should not become systematic. Raw ones are much less digestible. There is another reason - the white of a raw egg contains avidin, a substance that can weaken the effect of biotin (a B vitamin) and cause an allergic reaction in some people.

The main advantage of a chicken egg is its high content of easily digestible protein, which is extremely necessary for the complete restoration of damaged tissues and cells of the pancreas and the subsequent normal synthesis of enzymes and insulin. And, of course, eggs will be useful for their rich vitamin and mineral composition, thanks to which regular use of eggs in food restores strength, stimulates the immune system, has a positive effect on the condition of bones, teeth, skin and hair, and is a good prevention of anemia.

But chicken eggs also have some disadvantages that limit their use in the diet of patients with pancreatitis.

Why are chicken eggs dangerous for pancreatitis?

They contain quite a lot of fat (about 7 grams in one egg), and some of this fat is bad cholesterol. Fats in the case of pancreatitis, especially during acute periods of the disease, are very poorly digested, leading to abdominal pain, heartburn and diarrhea.
Egg yolks have a pronounced choleretic property, which should be avoided in acute pancreatitis and exacerbation of chronic pancreatitis.
Protein is a strong allergen, and in people predisposed to allergies it causes a number of unpleasant phenomena, including from the gastrointestinal tract.
Chicken eggs may contain pathogens. Most often, low-quality eggs cause salmonellosis. An intestinal infection that occurs against the background of pancreatitis will lead to deterioration and may provoke a new exacerbation. To protect yourself from salmonellosis, you should buy eggs in the store, labeled, and be sure to wash them with soap before cooking.

During the acute phases of the disease, only egg whites are allowed. First, a protein omelet appears on the menu - from 4-5 days from the start of the attack. Then various soufflés and casseroles using protein are introduced into the patients’ diet. In its entirety, the egg is resolved within a month from the onset of the exacerbation - it can be eaten soft-boiled.

During stable remission of the disease, chicken eggs are widely used in the diet of patients. It can be cooked soft-boiled and “in a bag”; poached eggs are allowed. Eggs are used to prepare many dishes allowed for pancreatitis (omelettes, casseroles, soufflés, marshmallows, soups, savory baked goods, minced meat and fish dishes, etc.).

Read more: Vitamins for the kidneys - Digestive system

It is undesirable to consume hard-boiled eggs for pancreatitis - the dense yolk is difficult to digest and often causes belching and heartburn. Various spicy and fatty egg snacks, salads with eggs and mayonnaise, stuffed eggs, and fried eggs are also excluded.

The protein contained in eggs is a real building material for the child’s body; it helps to increase the amount of milk in mothers. It helps to quickly recover after long-term treatment and operations. And for athletes, eggs are useful in the process of building muscle mass and for quick recovery after physical activity.

Iron and lecithin help improve the functioning of the circulatory system and regulate metabolic processes. Vitamin E helps improve memory and stabilize brain activity. Tocopherol in combination with selenium has an antioxidant effect on the body. Phosphorus improves the structure of hair and bones. Iodine normalizes the functioning of the thyroid gland, and iron has a positive effect on the synthesis of red blood cells.

Scrambled eggs

Can you eat yolks raw? Salmonellosis is the main cause for concern, although, in fact, salmonella can live in many products (milk, cheese, meat, etc.). You can get sick by eating any contaminated product, including eggs. That is why boiling soft-boiled eggs is considered the optimal cooking method for those who want to preserve the naturalness of food as much as possible. Completely raw protein is really difficult to digest: it is hard on the stomach. Salmonella, if present, is not located inside the egg, but on the shell.

To get rid of them, you can soak stained eggs in a chloramine solution, but it is quite enough to thoroughly wash them with warm running water and laundry soap, and rub the shells with a brush. If this is not done in time, salmonella can penetrate through the pores of the shell, and first they get into the protein. Do not buy eggs stained with droppings or with damaged shells; if you bought them, process them and eat them hard-boiled, fried, or otherwise subjected to long-term heat treatment.

The benefits of soft-boiled eggs

Speaking about the usefulness of raw yolks, we can also remember that in folk medicine they are used to treat skin burns, including sunburns. Raw yolks also help to cure severe coughs, prolonged bronchitis and pneumonia: they are taken with lemon juice and honey, or with honey and pork fat. And in soft-boiled eggs, the yolks are preserved perfectly: heat treatment has almost no effect on them.

The easy digestibility and “softness” of soft-boiled eggs is also successfully used in weight loss diets. There is an option that suggests combining eggs with citrus fruits: eat them together for breakfast to speed up the “fat burning” process. However, it would be more correct to first eat an orange (tangerine, grapefruit), and after 25-30 minutes - 1-2 soft-boiled eggs: eggs and sour fruits are considered incompatible foods.

The menu for lunch and dinner can be created to your liking from vegetables and fruits, herbs, low-fat milk and sour milk, lean fish and meat (preferably chicken, turkey, etc.). You cannot fry anything - only boil (including steam), bake, stew with a minimum amount of vegetable oil. Salt should also be kept to a minimum, and between meals drink clean water (preferably alkaline mineral water, up to 1.5 liters) and unsweetened green tea. In a week of such a diet, you can get rid of 3-5 kg without depriving the body of essential nutrients and without feeling hungry.

The harm of scrambled eggs

When the topic “The benefits and harms of scrambled eggs” is discussed, cholesterol (a type of fatty alcohol) is often mentioned. One yolk of a large chicken egg contains 213 mg of this substance, while the daily intake is 300 mg. The body produces eighty percent of cholesterol on its own: it is needed to ensure the stability of cell membranes, the production of steroid hormones, vitamin D, and bile acids.

Excess cholesterol leads to atherosclerosis, in which fatty alcohol is deposited on the walls of blood vessels. This leads to the formation of plaques that injure veins and arteries, which increases the risk of blood clots. Over time, cholesterol plaques grow, which leads to loss of elasticity of blood vessels, their blockage, and can provoke rupture and hemorrhage into surrounding tissues. Situations where such damage affects the heart or brain are deadly.

Nutritionists say that eating 1-2 eggs a day will not cause harm, since the effect of cholesterol on the body depends on the transport proteins that carry it to the cells. This is done by low-density lipoproteins, which tend to settle on the walls of blood vessels along with cholesterol. They are counteracted by high-density lipoproteins, which remove excess cholesterol from the body, removing it from the walls of blood vessels.

Choline and lecithin, which scrambled eggs contain, contribute to the synthesis of lipoproteins and maintain cholesterol levels at the desired level. Choline improves the functioning of the liver, which produces fatty alcohol, and promotes the synthesis and processing of lipoproteins. Lecithin increases the production of bile, in the formation of which cholesterol is involved, due to which its level in the blood decreases.

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For these reasons, cholesterol in scrambled eggs contributes little to the development of atherosclerosis. The exception is people with metabolic disorders, due to which the liver synthesizes an increased amount of low-density lipoproteins and cannot cope with the processing of harmful cholesterol. People whose parents have had a heart attack or stroke are also at risk.

Salmonellosis

Scrambled eggs can provoke salmonellosis, an infectious disease of the digestive system caused by non-spore-bearing bacteria. Once in the body, salmonella settle in the small intestine and begin to release toxins. This leads to dehydration, damage to the nervous system, and decreased vascular tone. The disease manifests itself with nausea, vomiting, high fever, diarrhea, and abdominal pain.

You can catch the disease after eating contaminated food, including fried eggs. However, this rarely happens, since eggs at poultry farms undergo special processing and checks. To reduce the risk of infection to a minimum, you should buy eggs from a trusted manufacturer, rinse well before use, and do not eat raw.

Allergy

Chicken eggs contain a large amount of vitamins, minerals, amino acids and other substances that can provoke the development of an allergic reaction (children often suffer from this). Basically, allergies occur to protein. This is explained by the fact that its main function is to protect the embryo from the negative effects of aggressive substances. The main cause of allergies is its constituents ovalbumin, lysozyme, ovomucoid, conalbumin.

Allergy manifests itself with the following symptoms:

itching;
rash;
skin redness;
swelling;
asthma;
tearfulness;
nausea, vomiting, diarrhea.

If you are allergic to eggs, you should avoid eating them, and be sure to check the ingredients of the products before purchasing. It is necessary to exclude many sauces, mayonnaise, pasta, store-bought baked goods, some meat products, etc. from the diet. Eggs can be replaced with proteins of plant or animal origin, or with special substitutes. When baking at home, you can use baking powder or yeast instead of eggs. If you are allergic only to protein, you can add yolk to the dish.

How to properly boil soft-boiled eggs

Each housewife has her own favorite method, but there are only a few common methods.

For example, put eggs in cold water, put on high heat; when it boils, immediately turn it down to low and cook for 2 or 3 minutes: in the first case, not only the yolk will be liquid, but almost all the white, and in the second, the white will “set” and be soft and tender. But the third option is safer: put the eggs (not cold) directly into boiling water, cook for a minute, remove the pan from the stove and leave covered for 5 minutes. The white will be completely cooked, but the yolk will remain runny.

There is another method, convenient because the egg will not burst (although you can pour salt into the water) and will not be digested. Pour boiling water over eggs at room temperature (they should be covered) and cover with a lid for 10 minutes; drain the water, pour boiling water over it again for 3 minutes - you can eat it, preferably hot.

If you cook eggs in boiling water for 4-5 minutes, you may end up with a slightly thickened yolk, or only the middle will remain liquid.

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Effect on the body

All products are healthy only if they are consumed within reasonable limits and combined with others. In this regard, chicken eggs can be called the most popular, as they are a separate dish. But without them, you won’t be able to make delicious pastries or a savory salad and many other dishes with very simple recipes or very complex ones.

The danger for many adherents of a healthy diet is seen in the fact that egg yolks contain large amounts of such a harmful component as cholesterol. Therefore, they argue, the diet should include only protein, which performs a cleansing function once it enters the human body, and besides, it contains a vitamin group and amino acids. And for those who are afraid of gaining extra pounds, protein can be safely included in the menu, since it is low-calorie.

The value of golden yolk, composition

Unlike the white, the yolk is quite high in calories. Nutritionists have found that per 100 grams. This product provides approximately 355 kcal. It also contains proteins, fats and:

Vitamins such as:

A, which helps preserve vision and strengthens the immune system.
B1 – participates in carbohydrate metabolism.
B2 – forms antibodies and participates in cellular respiration.
B5 - relieves depression; carbohydrate and protein processes cannot do without it.
B6 improves the absorption of fats and proteins, produces hydrochloric acid.
B12 – improves digestion, reduces the risk of anemia.
D - active in calcium-phosphorus metabolism, protects against osteoporosis.
H – allows the nervous system and endocrine glands to work without failures or disturbances.
PP – normalizes gastric secretion, prevents the development of dermatitis.

phosphorus, which is indispensable in metabolic processes, stimulates nervous activity;
calcium - maintains bone structure;
sulfur - important for the formation of proteins;
iodine - helps the formation of thyroid hormone;
iron - participates in the production of hemoglobin and transports oxygen.
The yolk also contains zinc, chromium, molybdenum, etc.

Of course, raw yolk, which has not been subjected to heat treatment, is the most useful, since all the nutrients in it are not destroyed and remain alive and active. But the fear of introducing dangerous Salmonella parasites into the body forces the eggs to be cooked. They live precisely on the shell, without penetrating inside if the surface is not disturbed. Therefore, soft-boiled eggs are the ideal solution. This dish will allow you to avoid salmonellosis and at the same time preserve all the useful components contained in the product. Soft-boiled eggs are also good because they are digested quickly - in less than an hour, but raw protein is difficult for the stomach to digest.

Fried egg: benefits and dietary properties

There's not a lot of time in the morning to prepare a delicious breakfast. In this case, scrambled eggs come to the rescue - they are filling, healthy and quick to prepare. But lately there has been a lot of controversy about whether scrambled eggs for breakfast are really good for your health or are they harmful?

Composition of scrambled eggs

The dish can be prepared from chicken, quail, goose, duck, turkey and even ostrich eggs. But most often they use chicken, since they are the most accessible and are sold in any supermarket or store.

An egg consists of white and yolk, which contain a large number of elements. Protein contains a complex of useful amino acids, vitamins A, B1, B2, B6, E, potassium, calcium, manganese and iron. The substance does not contain fat or cholesterol, so athletes and dieters prefer to cook scrambled eggs only from whites or from whites and 1 yolk.

The yolk, in turn, has a higher calorie content than the white - approximately 320 kcal per 100 grams (the calorie content of protein is approximately 40-45 kcal per 100 grams). The yolk also contains cholesterol, fatty acids, vitamins A, B1-B12, E, D, choline, biotin, thiamine, lutein, lecithins and a rich complex of micro- and macroelements: sodium, potassium, calcium, magnesium, selenium, chlorine, iodine , zinc, sulfur, phosphorus, iron.

Benefit

Scrambled eggs for breakfast satiate you for a long time and provide the body with the necessary substances. The calorie content of the dish is approximately 230-300 calories, depending on the number of eggs and oil poured. 1 egg contains 60-70 calories.
Choline, which is part of eggs, stimulates brain activity, improves memory, and reduces the risk of developing Alzheimer's disease and other brain pathologies. People whose activities involve high mental stress are recommended to eat eggs at least once a week.
Provides the body with protein and amino acids. Eggs are known to contain pure animal protein, which helps the human body build muscle mass.
The product contains large quantities of vitamin A, which has a beneficial effect on eye health and vision. This vitamin prevents the development of cataracts and myopia. Scrambled eggs are also rich in other vitamins and minerals that are good for skin, hair and nails.
The yolk contains lutein, an antioxidant that is also important for vision. A large amount of lutein is found in the retina of the eye, in the macula area. With age, the amount of lutein in the spot decreases, it degenerates, and visual acuity decreases. Regular consumption of scrambled eggs will help prevent age-related changes in vision.
Calcium and phosphorus contained in the protein part of eggs strengthen bones and help prevent osteoporosis. People suffering from this disease are even advised to consume ground eggshells, as they are rich in these substances. Protein also contains vitamin D, which improves the absorption of calcium and phosphorus and is involved in important vital processes of the body. Eggs are one of the few foods that are a natural source of this vitamin.

Some doctors and nutritionists believe that scrambled eggs are absolutely unhealthy and harmful. There is still some truth in their opinion.

Cholesterol. The first reason why scrambled eggs are harmful is the presence of cholesterol in the product. One large egg contains approximately 200-210 mg of the substance, while the daily requirement of the human body is 300 mg. Excess cholesterol leads to atherosclerosis and other cardiovascular pathologies. It is worth noting that eggs contain healthy cholesterol. But when frying in oil, it turns into harmful and does not bring any benefit.
Salmonellosis. Eggs can be contaminated with salmonella, a bacterium that affects the human digestive tract and causes acute intestinal infections. When infected, severe diarrhea, vomiting, and dehydration occur. The disease is difficult to treat and the only way to prevent it is to subject the eggs to thorough heat treatment. It is recommended not to leave the yolk in a liquid or semi-liquid state, but to fry it until the end, that is, to a “solid” consistency.
Allergies and intolerances. Since eggs contain a large number of substances, some of them can cause allergies. Most often it manifests itself in children. Basically, allergies occur due to the consumption of protein, since it contains albumin, lysozyme and other amino acids. Eggs and dishes made from them can cause indigestion and diarrhea if the body does not perceive the substances included in the products.
Digestive problems. Since scrambled eggs are fried in some oil, eating them on an empty stomach can cause nausea, vomiting, flatulence, bloating, abdominal pain and other digestive problems.

To make your morning scrambled eggs as healthy as possible, you should know how to cook them correctly.

First of all, eggs must be of high quality and free from defects. It is better to purchase them in supermarkets or in large, trusted farms, since chickens there are vaccinated against various diseases, including salmonellosis. It is not recommended to buy eggs from village farmers.

It is better to fry the dish in sunflower or olive oil. Ideally, coconut, as it does not release carcinogens when fried. There is no need to add a large amount of oil; 1-2 drops are enough, which need to be spread in a thin layer in the pan.

It is not recommended to add sausage to scrambled eggs; it is better to sprinkle it with a small amount of grated cheese. You can also add vegetables: tomatoes, peppers and green onions (in very small quantities).

Scrambled eggs for breakfast can saturate the body for a long time and energize you for the whole day. But you should not use it too often, because it can lead to digestive and cardiovascular diseases. The diet should be varied, so 3-4 times a week you should replace fried eggs with something else - for example, porridge or smoothies.

Fried eggs and scrambled eggs are a delicious and, most importantly, easy-to-make breakfast. Their main difference is preparation. In order to cook scrambled eggs, you just need to break the eggs into a pre-prepared frying pan, but to prepare an omelet, you need to add some liquid (milk, cream or even water) to the eggs, beat them until foamy and, only after that, place them in the frying pan. Another difference is that the omelet is cooked under the lid and can serve as a dessert, while scrambled eggs cannot be sweet.

The composition of omelets differs between lutein and lecithin. Lutein helps keep vision sharp and also prevents the skin from losing its elasticity. Lecithin, in turn, helps restore the liver, normalizes the functioning of the pancreas, activates brain activity and improves memory.
Contains a large amount of vitamin D, which does not suffer at all during heat treatment.
Vitamin E contained in the omelet promotes rapid healing of abrasions, wounds and scratches, and also increases the elasticity of blood vessels.
Calcium contained in milk, which is part of the omelet, helps maintain the skeletal system.
Vitamin A is an antioxidant, prevents premature aging, nourishes the retina, so it is found in many cosmetic products, but you can get it simply by eating an omelet.
Has a beneficial effect on the functioning of the gastrointestinal tract.
Although in tiny quantities, it contains choline, which, in turn, normalizes heart rate and strengthens the walls of the heart, promotes the formation of homocysteine, which removes excesses of a special substance that increases the risk of cardiovascular diseases.

Modern research has recognized the clear benefits of eggs. But in the past, doctors recommended limiting their consumption to patients with atherosclerosis due to their cholesterol content. The situation was corrected when it was discovered that the lecithin present prevents cholesterol formation. Cholesterol supplied by eggs is absolutely harmless and does not contribute to the development of cardiovascular diseases. It is advisable to eat chicken eggs with soups, cereals, vegetables or herbs. To maintain proper nutrition, do not forget about the importance of fiber for intestinal function. Its combination with eggs is the basis of dietary nutrition. The body needs protein for muscle tissue, and fiber for normal digestion. Avoid combination with animal fats.
The chemical composition of eggs includes more than a dozen beneficial vitamins. The most important vitamin for eye health is vitamin A. It helps restore the optic nerve, relieves dry eyes, prevents the development of cataracts and strengthens the retina.
The active use of eggs in dietary programs is explained by the presence of fatty acids, which normalize metabolism, promote accelerated weight loss and are involved in the prevention of cancer.
Eggs have a special vitamin value. The human body requires all the contained microelements: selenium, potassium, choline, folic acid, magnesium, calcium, iron and biotin. In addition to vitamin A, they are rich in vitamins B, D and tocopherol, etc. The composition includes calcium, which is not fully absorbed due to the effects of protein.
It should be noted that eggs are very popular due to their unique animal protein. The percentage of absorption of protein components is quite high - up to 98%. But in order to achieve such a result of absorption, they should be eaten after heat treatment. To get 30% of the daily protein requirement, a person needs to eat only a couple of pieces for breakfast.
High-quality egg white is equal to milk and meat protein in properties and significantly exceeds them in the speed of absorption.
Eggs also contain amino acids: methionine and leucine. Leucine is especially in demand for children and adolescents. It can be found in available products: soy, beef, peanuts, salmon. Methionine is necessary for removing toxins from the liver and treating depressive conditions. It can be found in elite varieties of cheese, red caviar, and sesame sea fish.

We invite you to familiarize yourself with what a woman can’t do in a Russian bathhouse.
Eggs are a unique and healthy product. They combine a number of vitamin components that lead to a general improvement in well-being. Undoubtedly, there are a number of other products that are not inferior in nutritional properties. But it’s much easier to eat an egg than to bother choosing a complex menu with the same content of vitamins and minerals.

Useful tips

Before boiling an egg, it is necessary to wash it under warm running water, rubbing it with a brush, since salmonella penetrate inside even if a small chip of the shell appears. For this reason, it is advisable not to buy eggs that have damaged shells or traces of droppings. If these are the eggs that end up at home, they should be subjected to long-term heat treatment.

By buying eggs from regular sellers and making sure that their product has a quality certificate, you can minimize the risk of salmonellosis.

How to distinguish a boiled egg from a raw one

By buying eggs from regular sellers and making sure that their product has a quality certificate, you can minimize the risk of salmonellosis.

A raw egg can easily be distinguished from a boiled one in the following way. You need to put it on a flat surface (for example, a table) and spin it around its axis. A boiled egg will spin noticeably faster than a raw one. This is explained by the fact that there is a solid mass inside, and a liquid inside the raw one.
If you touch the rotating egg with your fingertip and it stops, it means it’s boiled. If it continues to spin, it’s raw.
There is another simple method to distinguish boiled eggs from raw ones: place them in salt water. Pour clean water into a jar, add table salt (5 tablespoons per half-liter jar), and lower the egg into this water. A boiled egg will lie on the bottom, while a raw egg will float on the surface.

Raw eggs are a rich source of vitamins and microelements, but eating them in their raw form is not at all necessary in order to get the whole “set”. During heat treatment, beneficial substances do not decompose and do not disappear anywhere, so raw eggs do not have any advantages over boiled ones.

It is worth noting that raw protein is more difficult for the body to digest. And if the chicken was sick, then even a fresh egg will contain a huge number of pathogens that will cause poisoning or other disease.

Therefore, in terms of safety and comfortable digestion, it is better to give preference to boiled eggs.

For women

The beneficial substances contained in eggs take part in the processes of hematopoiesis, therefore they help replenish strength and promote blood renewal during menstruation. Their regular consumption minimizes the risk of breast diseases (pathologies, tumors).

For men

Men often exercise to build muscle mass. Eggs with protein in their composition are indispensable helpers in this. They are considered a natural source of “male strength” and have a beneficial effect on potency.

During pregnancy

Eggs are an indispensable component of the diet of any pregnant woman. They are very rich in useful elements that are necessary for the expectant mother and child.

Choline is a very important component, because it has a beneficial effect on the baby’s mental development and reduces the likelihood of congenital deformities. And protein is the main building material for the forming and developing organism.

In addition, boiled eggs are very well absorbed by the body and do not affect the figure, which is very important for women, especially pregnant women. They often make sure not to gain extra pounds during an interesting situation.

Breastfeeding women should gradually introduce eggs into their diet. Yes, they are necessary for the body of the mother and child, but they are a strong allergen. You need to start with 1/3 of the boiled yolk, watching the child. If he does not develop a rash or diarrhea, or his health does not worsen, then you can increase the portion. But the maximum that a woman can afford during lactation is 2 eggs per week.

They need to be introduced into the diet unambiguously: they restore the female body after childbirth, do not affect weight, and help the nervous system fight stress and lack of sleep.

For children

Eggs are a source of microelements for the growth and development of the body, its healthy formation. They contain a lot of lecithin, which is beneficial for the circulatory and nervous systems, normal fat metabolism and proper complete absorption of vitamins.

You can start introducing boiled eggs into your child’s diet as early as 8 months. You need to start with a quarter of the yolk and, even in the absence of allergic reactions, do not increase this dose in the first year of life. Your baby can eat an egg 2-3 times a week.

Do not rush to give protein, because it is the main source of allergens. It is recommended to refrain from using it for up to a year. And after reaching a year, you can gradually introduce protein into the diet and increase the total portion to half an egg 2-3 times a week.

If an allergic reaction occurs, you should consult a doctor for advice. It is worth trying again to give an egg only from one and a half years of age.

Soft-boiled eggs: features and benefits for the body

Why is it that so many people are attracted to such a simple dish as a soft-boiled egg? First of all, because:

The combination of tender protein and semi-liquid yellow mass, seasoned with salt and spices, is a very tasty dish.
Short-term heat treatment does not have time to destroy beneficial substances that have a positive effect on the body.
Such an egg is quickly absorbed by the body without causing problems associated with digestion.
The dish can be included in the diet. It is especially useful, according to nutritionists, to combine a soft-boiled egg with citrus products, as this will quickly burn fat. But there is a small condition: it is believed that these products are incompatible, so you should first eat a citrus fruit, and after 15 - 20 minutes - one or two boiled eggs.

Is it possible to eat boiled eggs while losing weight?

Diet is stress for the body. He needs to lose excess weight in a short time, without suffering from it. Losing weight should not harm the body. This means that metabolism should not be disrupted. The fat deposits that go away must be replaced by strong muscles, and this is impossible without proteins.

Eggs are easily digestible, very nutritious and healthy, which is why it is recommended to focus on them in diets.

A breakfast of boiled eggs will be very good, as it will give the body a lot of useful substances and a boost of energy. Eggs will fill you up and give you energy. They are good for snacking while on a diet.

Dangerous properties of soft-boiled eggs

The increased cholesterol content suggests that if you constantly include more than 5 eggs per day in your diet, you should not be surprised that its level will rise. If you need to eat eggs, you will have to eat one protein.

People with recognized diabetes should limit their intake of eggs.

Some people, especially children, may experience an allergic reaction after eating an egg. In this case, you can replace the chicken egg with a quail one. If the reaction remains the same, it means that the body completely rejects this product.

Hard-boiled or soft-boiled: a doctor about the dangers and benefits of eggs

The second Friday in October is traditionally celebrated as World Egg Day. Together with a doctor, smol.aif.ru figured out the benefits and harms of one of the most commonly consumed foods. Natalya Konyshko, a general practitioner of the highest category, associate professor of the Department of Therapy at the Smolensk State Medical Academy, tells us how many eggs you can eat per day and for whom they are completely contraindicated

Wash before use!

Evgeniy Gavrilov, smol.aif.ru: Natalya Aleksandrovna, please tell us about the egg from a medical point of view.

Natalya Konyshko: Eggs are a dietary product that is allowed for absolutely all categories of people, both healthy and sick. As Avicenna said: “any medicine is poison,” the only question is the dose. That is, without disputing all the benefits of this product, it is recommended that someone, for example, people with high cholesterol, eat no more than two eggs a week, and healthy people with normal metabolism, who have adequate physical activity, can eat two eggs a day .

— What is important to know before you start eating eggs?

- First of all, before you start cooking, you need to wash the egg, preferably with laundry soap, regardless of further use - boiling, baking. Of course, wash off the soap under running water. Why is this being done? For the prevention of food poisoning and infections, the most dangerous of which is salmonellosis. Depending on whether you are healthy or sick, if, for example, the upper gastrointestinal tract is affected, it is better to limit yourself to one egg every 1-2 days.

Chicken or quail?

— What cooking methods do doctors consider the best for health?

— It’s better to cook it in a bag, soft-boiled. People who are prone to constipation should limit their consumption of eggs and those who have been advised by doctors to reduce their calorie intake. If you have these problems, you can only eat egg whites. This is also a valuable dietary product and at the same time it does not contain cholesterol and has much fewer calories than a whole egg.

- What are the benefits of eggs?

— Eggs contain lecithin. This substance improves metabolism, strengthens memory, immunity, and is involved in many important functions for the body. In addition, it contains a large set of micro- and macroelements, amino acids, and proteins valuable for the body.

Depending on the category of egg, the amount of nutrients varies, but, as a rule, not so significantly. On average, 1 chicken egg contains 70 kilocalories.

— It is clear that the chicken egg is the most popular in cooking. What about other types of eggs?

— Duck ones contain a little more cholesterol, quail ones differ slightly in the composition of macroelements. The latter are convenient because they are small. As they say, you’ll enjoy the taste and consume four times less calories and cholesterol. And there are very few fundamental differences between the eggs of different birds. Eating 1-2 eggs of a particular bird per week, no one will feel much difference, neither nutritionists nor the person himself. So here it all depends purely on taste preferences.

What are the benefits of scrambled eggs? and why do opponents of this dish claim that the harm of scrambled eggs is obvious?

What to cook quickly for breakfast without any special cooking skills? Of course, scrambled eggs. However, in addition to being easy to prepare, this dish can also saturate the body with all the necessary ingredients, which help maintain a feeling of fullness for a long time and not overeat during the day. It turns out that scrambled eggs are a real godsend for people who control their weight!

At the same time, improperly cooked scrambled eggs can play an evil role in human nutrition. Let's try to figure out what benefits and harm scrambled eggs can bring to a person.

Arguments “against” or how harmful scrambled eggs are real!

Opponents of this dish have stood their ground for decades: scrambled eggs are harmful! And the main argument is the presence of cholesterol in it.

This organic compound does not dissolve in the human body and clogs blood vessels, resulting in problems with blood circulation. As a result, heart attacks and strokes, atherosclerosis and other heart diseases.

American doctors were the first to talk about the effect of cholesterol on human health. In the United States, eggs have been taboo for decades due to the fact that cardiologists classify them as potentially dangerous.

The second argument against is that eggs can cause a severe allergic reaction. This happens to those who abuse eggs. After all, you can eat 2 - maximum 3 eggs per day, and not every day.

Otherwise, you can “earn” yourself problems with the liver and kidneys, as well as the gastrointestinal tract. Most often, egg allergies occur in children. And if it does not go away with age, it remains for life.

Such an allergy can manifest itself in the form of asthmatic attacks and breathing problems, bowel disorders and even anaphylactic shock.

The next con relates to frying eggs. When exposed to high temperatures, scrambled eggs absorb carcinogens and trans fats from the oil. This, in turn, increases cholesterol and forms blood clots, and can also cause cancer.

In addition, fried foods on an empty stomach are in no way good for the stomach. They may cause nausea, heartburn and dizziness. And after this there is no longer any need to talk about a high level of work capacity during the day.

The dangers of fried eggs are also relevant for people watching their figure. After all, fried food means extra centimeters on the waist. One egg contains about 85 kcal. If you fry an egg in oil, it will already contain 215 kcal.

And if you add something else like ham or cheese to the scrambled eggs, the calorie content will increase exponentially.

And one more minus. Chicken eggs can be contaminated with salmonella. In order to neutralize it, it is necessary not to leave the yolk “alive”, but to fry it until it becomes solid.

If you want fried eggs, it is recommended to opt for quail eggs - they never contain salmonellosis. It is recommended to wash the shells of chicken eggs before use.

And do not eat eggs with damaged shells.

The harm of scrambled eggs is especially great for people with a history of diseases such as pancreatitis, cholecystitis, gall and liver problems.

Arguments in favor - the benefits of scrambled eggs are undeniable!

• eggs contain a lot of fat-soluble vitamins: A, E, K and D. There is a lot of the latter in the yolk.

Vitamin A is especially important for vision and is a preventive agent in the fight against cataracts, and also has a positive effect on the retina.

Eggs also contain zinc, iron, iodine and calcium, and folic acid. Minerals, even after heat treatment of the product, are beneficial for teeth, hair, eyes and nails;

• contains lecithin and choline. They are the ones who fight bad cholesterol, which opponents of scrambled eggs scare people with.

• 1 chicken egg contains about 14% animal protein. For this reason, eggs are often consumed by athletes. Amino acids are also present. All this helps to perfectly restore strength after heavy mental and physical stress;

• egg is a low-calorie product. This means it is suitable for slim women on a diet;

• It also contains a lot of protein, which helps you feel full quickly.

• one egg contains about 8g of fat, which has a beneficial effect on the functioning of the heart and blood vessels. Fatty acids are involved in metabolism and prevent weight gain.

The lowest calorie scrambled eggs are obtained when cooked without oil or with vegetables. In addition to its benefits, such a product can relieve a person from the effects of carcinogens released by oil during frying.

To be on the safe side, it is best to cook scrambled eggs in the oven using silicone molds that do not require the use of oil. Or in a double boiler or slow cooker.

The benefits of scrambled eggs will be higher if you cook them without oil with the addition of tomatoes, peppers, onions, herbs or asparagus.

People who want to eat as much protein as possible can add vegetables to their scrambled eggs, but leave out the yolk. Cholesterol, by the way, is located in it. The nutritional value of such scrambled eggs will, of course, decrease. But this can be corrected by adding a piece of boiled chicken or red fish to it.

Medicine and science are “for”

Scientists at the University of Florida have found that eggs in a person’s daily diet are absolutely not harmful to his health and do not affect the occurrence of cardiovascular diseases. And epidemiologists say that men who eat about six eggs a week have a reduced risk of mortality. And women are less likely to have a stroke.

Therapists are also in favor. The explanation for this is the presence of useful substances, vitamins and minerals in scrambled eggs, as well as antioxidants and high-quality protein.

Interesting facts about scrambled eggs that you may not know:

There are a huge number of recipes for making delicious and healthy scrambled eggs. And in them, cooks all over the world use eggs not only of birds, but also of reptiles.

Residents of Taiwan and Malaysia use crocodile eggs for food. Dishes made from turtle eggs are prepared by local aborigines along the coasts of the Pacific and Atlantic oceans. In southeast Asia, snake eggs are consumed. And Central Americans make scrambled eggs from iguana eggs.

European peoples are experimenting with culinary recipes using eggs from geese, ducks, quails and ostriches. The healthiest scrambled eggs come from quail eggs. However, to prepare a dish for two people you need about 25 of these eggs.

The French use pigeon eggs. But taking into account the fact that a female pigeon lays only 1-2 eggs per year, it can be argued that such scrambled eggs are worth a lot.

Duck eggs have a strong odor and are therefore rarely used. Their yolks are added to baking dough - they give it a beautiful and rich yellow tint.

Guinea fowl eggs are pear-shaped and brown in color. Their scrambled eggs turn out to be especially tender. In addition, the shelf life of such eggs is very long - a year. And their shell is so strong that it can maintain its integrity even if the egg falls on the floor.

Ostrich eggs are large. One egg can satisfy the hunger of 10 people. Ostrich fried eggs taste the same as chicken eggs.

But no one has ever tried scrambled eggs made from hummingbird eggs. After all, they are the smallest - less than 1 centimeter!

Source: https://zhenskoe-mnenie.ru/themes/diets/v-chem-polza-iaichnitsy-i-pochemu-protivniki-dannogo-bliuda-utverzhdaiut-chto-vred-iaichnitsy-ocheviden/