Eggs are the quintessence of substances useful and vital for the human body; this is a product that must be present in a complete and balanced diet. Even if you are on a low-calorie diet and want to lose weight, you should also include eggs, which are better boiled soft-boiled, in your menu, because in this form it is possible to preserve the maximum number of their beneficial qualities.
The benefits of eggs
Eggs contain almost all the essential vitamins needed by the human body, the only exception is vitamin C. They also contain amino acids, including essential ones, the deficit of which is replenished only with food, as well as all the necessary trace elements and minerals. In terms of amino acid content, a pair of eggs is quite capable of replacing a portion of meat and 400 g of milk.
The concentration of useful and nutritious substances in the egg yolk is especially high. For those who want to lose weight, eating egg yolks is necessary to normalize metabolism and accelerate metabolic processes. Yolk is also necessary for those who are engaged in physical and mental work, since it contains a large amount of phosphorus, which is necessary for brain activity, as well as magnesium, zinc and copper, without which you simply will not have the strength to work with your hands.
Calorie content of eggs
An egg contains a full set of nutrients, including 12.8% proteins, 11.6% fats and 0.8% carbohydrates, the calorie content of one 50 g egg will be 79.5 kcal. But the fact is that the weight of one egg can be different, therefore, the calorie content will need to be adjusted depending on which category the egg belongs to.
If you buy eggs from a store, the shell must be stamped with the date of sale and the category. The first letter designation "D" or "C" - dietary or table eggs - refers to the implementation period, for dietary ones it is a maximum of 7 days, for table eggs - 25 days. The second designation is the weight of the egg, number 3 means that its weight is in the range of 35-44.9 g, number 2 - 45-54.9 g, number 1 - 55-64, 9 g, 0 - selected eggs weighing from 65 to 74, 9 g, letter "B" - eggs of the highest category weighing from 75 g. The color of the eggshell depends on the breed of laying hens, but the taste of eggs of different colors will not differ from each other.
How to properly boil a soft-boiled egg
To prevent the egg from bursting during cooking, it must be placed in cold water. It is best if you thoroughly wash the egg in warm water before placing it in the pot. How much to cook after the water boils is determined depending on what degree of doneness you want to get. After boiling, reduce heat and simmer the egg for 3 minutes if you want it to be semi-liquid. In the event that you want the protein to have already boiled, and the yolk to remain liquid, you need to boil the egg for 4 minutes. If you cook it for 5 minutes, the yolk will remain liquid only in the very center.
