Hello everyone. This week, I would like to tell you about eggs, which are our exemplary protein source, as you can see in the title. I wanted to remind you of the benefits of eggs, which I recommend to be consumed at sahur during Ramadan, and also to give a few recipes for those who are bored of eating boiled eggs.
Studies show that egg protein can be converted into body proteins at a rate of 100%, meaning that it is completely used in the body. For this reason, egg protein was accepted as an exemplary protein. The highest quality protein after breast milk protein is egg protein. In terms of protein; 1 egg is equivalent to approximately 35-40 grams of meat. Yolk and white contain approximately equal protein.
Egg yolk is rich in iron, vitamin A and vitamin B. Vitamin C consumed with eggs will increase the absorption of iron in eggs. The yellow color of the egg varies depending on the chicken's diet. For example, if the chicken is fed with corn, green grass and barley, its color will be more yellow; if it is fed with ready-made feed, its color will be lighter. If you leave the egg at room temperature for a long time, the structure of the protein in the egg will deteriorate. Especially if an egg with a dirty exterior is left at room temperature for too long, microbes begin to penetrate into the egg over time and multiply there.
For years, it has been said that eggs raise cholesterol and individuals with high cholesterol should not consume them, but studies show that this is actually an urban legend. . Eggs contain cholesterol, but since the majority of the fats they contain are unsaturated fats, they do not increase cholesterol. Eggs are a food that should be included in the daily diet of children, pregnant women, athletes and all individuals, especially those in the growth and development age.
I would like to share a few tips with you to help you understand the freshness of the egg. If you throw an egg into salt water and it remains on the surface of the water, the egg is stale. We can also say that the egg is fresh if, when broken, the yolk forms properly in the middle and the white around it.
If possible, keep the egg in its own box and in the refrigerator without washing it. When the egg is washed, it loses its natural protective layer. Spell It should be washed and dried immediately before use and then used.
When cooking eggs, the cooking time must be adjusted well. If the egg is stale and boiled too much, a green film may form on the yolk. The bioavailability of boiled eggs with apricot consistency is quite high. In addition, eggs cooked for a long time become difficult to digest. If you are tired of eating boiled eggs every day, you can try eggs with different recipes.
Egg with Mushrooms
100 grams of mushrooms
1 tablespoon olive oil
1-2 eggs
Your favorite spices
First of all, we sauté the mushrooms in oil. Optionally, you can add your favorite vegetables (peppers, onions, etc.) after the mushrooms are sautéed. Then, we cook the eggs to the desired consistency, either scrambled or by breaking them into the pan. Don't forget to add your favorite spices when combining the egg with mushrooms. Bon appetit!
Egg with Chickpeas
3-4 tablespoons of boiled chickpeas
1 egg
1 tablespoon of olive oil
A few stalks of parsley
Add the boiled chickpeas to the pan in which you put 1 tablespoon of olive oil and after 3-4 minutes, break the egg on it. After breaking the egg, add your favorite spices. Before serving, sprinkle the chopped parsley on top. Bon appetit!
Hoping that the diets that started on Monday will continue, I wish you a healthy week.
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