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EATING EGGS FOR BREAKFAST
Who is it recommended for?
Eggs are the best source of protein because they contain all the amino acids necessary for life. They are considered the best dietary source of proteins of high biological value.
Introducing eggs at breakfast provides a lot of protein, although due to its cholesterol content, it is contraindicated (the yolk) for people with heart problems.
It is recommended to introduce eggs at breakfast for those with high protein needs, such as athletes, students, the elderly, for cases of anemia, and for vegetarian diets.
Is eating eggs for breakfast bad?
No food is good or bad, but we must always look at the overall state of our diet.
Certainly, eggs are very rich in cholesterol, a type of fat linked to the increase in bad cholesterol and the risk of arteriosclerosis.
But, how much cholesterol is too much? Well, if the cholesterol limit is 200 mg per day, just one egg contains 210 mg of cholesterol. In other words, with just one egg, we exceed the cholesterol limit allowed in the diet.
For this reason, the general population is advised not to exceed 3-4 eggs per week. In ovo-vegetarian diets, in which eggs are an important source of protein, it is recommended to remove the yolk from the egg and can be eaten daily.
However, eggs are not always bad. In moderate amounts, eggs contain zinc and cholesterol, which aid in hormone production. In moderation, eggs are a food that can be included in any healthy diet, especially for children and young people.
* Related information: Properties of cholesterol
How to incorporate eggs into a balanced breakfast?
Breakfast should contain 3 food groups: cereals or bread, dairy (or sesame , or vegetal drink with calcium) and fruit.
If eggs are introduced, the presence of the three food groups already mentioned must be maintained, since eggs are a protein supplement, but do not provide the carbohydrates of cereals, nor the calcium of dairy products, nor is it a source of vitamin C.
Example of a balanced breakfast with egg
The following example is proposed:
- Sandwich with hard-boiled egg and cheese
- Fruit
NUTRITIONAL VALUE OF A BREAKFAST WITH A HARD-BOILED EGG
 Table with the calculation of calories, proteins and other macronutrients provided by breakfast. Click on the image to enlarge |
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