Nutrition: eggs every day
- The role of eggs in nutrition of man
- Diet for every day: recipes with eggs
- Healthy eating: mix eggs and vegetables in salads
Every day more and more people wish to join the proper nutrition. After all, it is possible to strengthen health, to get rid of extra pounds, but also improve the emotional state. However, sometimes, the desire to include in the diet only a diet food, stopping to see the use of the usual products. For example, eggs, which many people consider too high in calories. Whether so it actually?
The role of eggs in nutrition of man
Man eats the eggs of poultry from time immemorial. Modern scientists confirm that they are a very valuable product, which should include proper nutrition. Indeed, in the composition of normal eggs consists of easily digestible proteins, fats and small amount of carbohydrates, minerals and water.
Rich and vitamin composition of eggs, which are represented by vitamins A, E, D and group B. From mineral substances, it should be noted calcium, iron, phosphorus, chlorine, sulfur, potassium and sodium. Due to such structure of the egg is deservedly considered a full-fledged component of a healthy diet.
Many people are concerned with the question: is it possible to include eggs in diet for weight loss? To correctly answer it, you need to understand what this product consists of two totally different properties of substances (albumen and yolk). The first consists mainly of proteins, and then fats.
Therefore, a proper diet aimed at weight management, it is recommended to include more protein (in the framework of the daily protein requirements) and the minimum number of egg yolks (usually nutritionists recommend to stick to one). So the protein omelette – especially a frequent visitor in the diet losing weight people. Because it is easily absorbed and is relatively low calorie dish.
The egg yolks must also be present in the correct food, since they are a source of vitamin A, E and D, as well as “good” cholesterol, the use of which contributes to cholesterol deposits on the walls of blood vessels.
Diet for every day: recipes with eggs
Boiled eggs is one of the most favorite Breakfast of millions of people. After all, they are perfectly saturated, and thus do not overload the body with unnecessary calories. The usefulness of traditions to use this product in the morning it was confirmed by research scientists. In particular, it was proved that they increase the human productivity, stimulate brain activity and perfectly saturated.
However, healthy food must be not only useful, but also diverse. So, Breakfast only boiled eggs is not desirable. To avoid food monotony, you can try to cook following the recipes of dishes, which include boiled eggs.
- Baked salmon
To “dilute” the usual food of this fish dish, you need to prepare 600 g salmon fillet (wash, brush, dry with a paper towel). Put half of the fish on the baking tray lined with foil. Lightly RUB with salt and sprinkle with lemon juice. Add fish 2-3 finely chopped eggs, dill (minced small bunch), 2 medium bulb onions (cut into rings). Pour the 3 tbsp melted butter. Put the remaining fish (skin side up), and wrap with foil. Remove in a preheated (180 °C) oven for about half an hour.
- Egg salsa
Boil and clean a few chicken eggs. Finely chop them along with the green onions and 10 gherkins. Separately, prepare the filling: mix 5-6 tbsp olive oil, 2 tbsp balsamic vinegar, 1-2 tablespoons sugar and a pinch of tarragon (the number of all components of the filling can vary depending on taste preferences). Gently mix the egg mixture with the dressing. Serve with tomatoes, fresh radish, boiled potatoes or other products that you plan to include in your daily diet.
- Eggplant with eggs and mushrooms in the oven
Several large mushrooms (or wild mushrooms) to boil, finely chop and then fry in butter together with 1 chopped onion bulb. Separately, cut into slices 3-4 small eggplant. Lightly fry in a frying pan. Put in a clay pot layers: eggplant, onion, mushrooms, boiled eggs (3-4 eggs cut into rings) and then the eggplant. Season with salt and pepper to taste. Pour low-fat sour cream. Bake in the oven for 25-35 minutes at 180 °C. Before serving, sprinkle with chopped greens.
- Egg sauce (Tartar)
Grind in a blender 1 bulb onion, add 2-3 finely chopped eggs, 2 tbsp chopped capers and 2 pickled cucumber (grate). Mix. Pour 4 tbsp of low fat sour cream (yogurt) mixed with mustard. Season with salt and pepper. Add 3 tbsp. of cucumber pickles. Put into the refrigerator and give infusions for one hour. Optional in the sauce, you can add a few cloves of minced garlic or green onion.
Healthy eating: mix eggs and vegetables in salads
Nutritionists recommend to include salads in healthy eating, because these multicomponent meals are an excellent source of variety of nutrients required to maintain normal body functions.
So many light salads often include boiled eggs, perfectly combined with the most traditional for this dish components. Below are some interesting recipes that are sure to make a variety of proper nutrition.
- Salad with egg and avocado
To clear one ripe avocado, remove the seeds and finely chop. Mash the flesh with 1 tbsp lemon juice and 2 tbsp of natural yoghurt. Separately chop 4 boiled eggs and 1 stalk of celery. Finely chop a small bunch of greens (onion, dill, parsley). Mix avocado with greens, eggs and celery. Season with salt and pepper to taste. Serve on toast from dried whole wheat bread.
- Salad with eggs, chickpeas and vegetables
In a deep bowl to combine 2 cups of boiled chick peas, 2 stalks finely chopped celery, 1 diced cucumber, 0.3 cups of canned corn, a few stalks of green onions, half a Cup of chopped red cabbage, half of the chopped sweet pepper and a small bunch of chopped parsley. Separately, prepare the filling, it is necessary to mix: 1.5 tbsp Dijon mustard, juice of 1 lemon, 0.3 Cup olive oil, 1 crushed garlic clove, 0.5 tsp. Cayenne pepper, 1 tsp of sumac and coriander, and a pinch of salt. All the ingredients beat well. Pour dressing on salad and mix well. Add five halves of boiled eggs and stir again.
Uses photographs Shutterstock