{"id":18029,"date":"2023-12-31T14:25:56","date_gmt":"2023-12-31T14:25:56","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18029"},"modified":"2023-12-31T14:25:58","modified_gmt":"2023-12-31T14:25:58","slug":"egg-nutrition-facts-and-health-benefits","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/egg-nutrition-facts-and-health-benefits\/","title":{"rendered":"Egg Nutrition Facts and Health Benefits"},"content":{"rendered":"<p>Os ovos s\u00e3o ricos em nutrientes, ricos em prote\u00ednas, colina e v\u00e1rias vitaminas. Ao contr\u00e1rio das preocupa\u00e7\u00f5es passadas, eles n\u00e3o aumentam significativamente o colesterol. Cozidos, mexidos, fritos ou assados, os ovos s\u00e3o uma adi\u00e7\u00e3o vers\u00e1til e saud\u00e1vel \u00e0 sua dieta.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-2\">Informa\u00e7\u00e3o Nutricional do Ovo<\/h2> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"452\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2023\/12\/Egg-Nutrition.jpeg\" alt=\"\" class=\"wp-image-18032\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2023\/12\/Egg-Nutrition.jpeg 678w, https:\/\/fitolympia.com\/wp-content\/uploads\/2023\/12\/Egg-Nutrition-300x200.jpeg 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2023\/12\/Egg-Nutrition-480x320.jpeg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2023\/12\/Egg-Nutrition-615x410.jpeg 615w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/figure> <p id=\"mntl-sc-block_1-0-3\">Um ovo grande cont\u00e9m 78 calorias, 5g de gordura, menos de 1g de carboidrato, 6g de prote\u00edna e 147mg de colina, que suporta mem\u00f3ria e humor. As seguintes informa\u00e7\u00f5es nutricionais s\u00e3o fornecidas pelo USDA para um ovo de galinha grande cozido (50g).<\/p> <ul class=\"wp-block-list\"><li><strong>Calories<\/strong>:78<\/li><li><strong>Fat<\/strong>:5g<\/li><li><strong>Sodium<\/strong>:62mg<\/li><li><strong>Carbohydrates<\/strong>:0.6g<\/li><li><strong>Fiber<\/strong>:0g<\/li><li><strong>Sugars<\/strong>:0.5g<\/li><li><strong>Protein<\/strong>: 6g<\/li><li><strong>Choline<\/strong>: 147mg<\/li><\/ul> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-7\">Carboidratos<\/h3> <p id=\"mntl-sc-block_1-0-8\">Os ovos s\u00e3o um alimento low carb, fornecendo menos de 1 grama de carboidrato em um ovo grande. Eles t\u00eam uma pequena quantidade de a\u00e7\u00facar e nenhuma fibra.<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-11\">Gordura<\/h3> <p id=\"mntl-sc-block_1-0-12\">Um ovo grande tem 5g de gordura, sendo 1,6g de gordura saturada. A gordura restante \u00e9 poli-insaturada e monoinsaturada. Cozinhar ovos com gordura adicionada aumenta as calorias. A gema, contendo a maior parte da gordura, contribui com cerca de 55 calorias de gordura e prote\u00edna combinadas.<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-15\">Prote\u00edna<\/h3> <p id=\"mntl-sc-block_1-0-16\">As claras de ovo s\u00e3o uma excelente fonte de prote\u00edna de alta qualidade, com 4 a 5 gramas por clara de ovo grande, fornecendo 17 calorias e praticamente nenhuma gordura. Eles tamb\u00e9m cont\u00eam leucina, um amino\u00e1cido que pode apoiar a perda de peso.<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-19\">Vitaminas e Minerais<\/h3> <p id=\"mntl-sc-block_1-0-20\">Os ovos oferecem vitaminas e minerais vitais, incluindo vitamina D (crucial para a absor\u00e7\u00e3o de c\u00e1lcio), f\u00f3sforo, vitamina A (essencial para a vis\u00e3o, pele e crescimento celular) e duas vitaminas do complexo B cruciais para a convers\u00e3o de energia. Eles tamb\u00e9m s\u00e3o ricos em riboflavina, sel\u00eanio, e colina.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-22\">Benef\u00edcios para a sa\u00fade<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/09\/Eggs-Nutrition-Facts-Benefits-Tips-and-Recipe.jpg\" alt=\"\"\/><\/figure> <p id=\"mntl-sc-block_1-0-23\">Al\u00e9m dos benef\u00edcios para a sa\u00fade proporcionados pelos micronutrientes dos ovos, a prote\u00edna e a gordura dos ovos tamb\u00e9m s\u00e3o ben\u00e9ficas.<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-28\">Ajuda a manter a massa muscular<\/h3> <p id=\"mntl-sc-block_1-0-29\">Os ovos s\u00e3o uma boa fonte de prote\u00edna. Comer alimentos com prote\u00edna pode ajud\u00e1-lo a construir e manter m\u00fasculos fortes, o que pode se tornar mais dif\u00edcil \u00e0 medida que envelhecemos.<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-32\">Fornece gordura saud\u00e1vel<\/h3> <p id=\"mntl-sc-block_1-0-33\">Embora os ovos contenham gordura saturada, eles tamb\u00e9m fornecem ambos\u00a0<strong>gordura poli-insaturada<\/strong>\u00a0e\u00a0<strong>gordura monoinsaturada<\/strong>, que s\u00e3o considerados\u00a0<strong>&#8220;good&#8221; fats<\/strong> porque eles t\u00eam se mostrado \u00fateis em <em><strong>lowering your LDL or &#8220;bad&#8221; cholesterol\u00a0<\/strong><\/em>e <strong><em>boosting heart health<\/em><\/strong>. A American Heart Association recomenda limitar as gorduras saturadas a cerca de 13 gramas por dia se voc\u00ea normalmente consome cerca de 2.000 calorias diariamente.<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-36\">Promove a sa\u00fade ocular<\/h3> <p id=\"mntl-sc-block_1-0-37\">Os ovos tamb\u00e9m s\u00e3o ricos nos carotenoides lute\u00edna e zeaxantina, que ajudam a proteger nossos olhos da degenera\u00e7\u00e3o macular (perda de vis\u00e3o relacionada \u00e0 idade).<\/p> <h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-40\">Suporta a sa\u00fade do c\u00e9rebro e desenvolvimento<\/h3> <p id=\"mntl-sc-block_1-0-41\">Colina, dos quais os ovos s\u00e3o uma excelente fonte, ajuda a impulsionar o desenvolvimento cognitivo no \u00fatero e tamb\u00e9m pode nos proteger da perda de mem\u00f3ria relacionada \u00e0 idade e outros preju\u00edzos cognitivos.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-43\">Alergias<\/h2> <ul class=\"wp-block-list\"><li><strong>Common Allergy:<\/strong> Eggs are a common allergen, especially in children.<\/li><li><strong>Symptoms:<\/strong> Allergic reactions can range from mild rash or stomach pains to severe cases of anaphylaxis.<\/li><li><strong>Consult a Professional:<\/strong> If you suspect an egg allergy, seek advice from a healthcare professional.<\/li><li><strong>White and Yolk Allergies:<\/strong> Allergic reactions can occur to either the egg white or yolk.<\/li><li><strong>Cross-Allergies:<\/strong> Allergy to hen eggs might extend to goose and duck eggs.<\/li><li><strong>Labeling:<\/strong> Eggs are a major allergen, and food labels must identify their presence under the Food Allergen Labeling and Consumer Protection Act.<\/li><li><strong>Vaccine Concerns:<\/strong> Some vaccines, like the seasonal flu vaccine, were traditionally made with eggs, but egg-free alternatives are now available and recommended by the CDC for those with egg allergies.<\/li><\/ul> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-50\">Efeitos adversos<\/h2> <ul class=\"wp-block-list\"><li><strong>Cholesterol Distinction:<\/strong> Dietary cholesterol in eggs (186mg in a large egg) is different from blood cholesterol tested for heart disease risk.<\/li><li><strong>Current Evidence:<\/strong> Medical research indicates that consuming foods high in dietary cholesterol doesn&#8217;t significantly affect heart disease risk.<\/li><li><strong>Focus on Fats:<\/strong> To maintain healthy blood cholesterol levels, the emphasis should be on reducing saturated and trans fat intake.<\/li><\/ul> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-53\">Variedades<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/img.taste.com.au\/F0W1xU4i\/taste\/2018\/02\/cls0318eggss_eggs-135792-1.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Egg Shell Color:<\/strong> There is no nutritional difference between brown and white eggs.<\/li><li><strong>Specialty Eggs:<\/strong> Some eggs, like &#8220;Omega-3 eggs&#8221; or &#8220;pastured eggs,&#8221; may offer additional nutritional benefits.<\/li><li><strong>Omega-3 Boost:<\/strong> Eggs from hens fed flax seeds or a natural diet rich in greens and grubs can have higher levels of omega-3 fat.<\/li><li><strong>Free-Range Eggs:<\/strong> Defined by the USDA as produced by hens with access to both indoors and outdoors, with no regulation on their feed.<\/li><li><strong>Cage-Free Eggs:<\/strong> USDA specifies that hens must have space to move indoors and access to food, water, and enrichments.<\/li><li><strong>Poultry Variety:<\/strong> Nutritional profiles vary slightly among eggs from different poultry types.<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/health-benefits-of-eggs-1296x728-feature.jpg?w=1155&amp;h=1528\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-62\"><li><strong>Goose egg<\/strong>: 105 calories, 7.8g protein, 7.5g fat (2g saturated), 119mg choline, 481mg cholesterol<sup>8<\/sup><\/li><li><strong>Duck egg<\/strong>: 105 calories, 7.2g protein, 7.8g fat (2.1g saturated), 119mg choline, 499mg cholesterol<sup>9<\/sup><\/li><li><strong>Quail egg<\/strong>: 79 calories, 6.5g protein, 5.5g fat (1.8g saturated), 132mg choline, 422mg cholesterol<sup>10<\/sup><\/li><\/ul> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-64\">Armazenamento e Seguran\u00e7a Alimentar<\/h2> <ul class=\"wp-block-list\"><li><strong>Storage:<\/strong> Refrigerate eggs at 40\u00b0F or colder, and they usually last about three weeks from the purchase date. Hard-boiled eggs stay good for up to a week in the refrigerator.<\/li><li><strong>Freezing:<\/strong> Eggs can be frozen for up to a year if removed from the shell, beaten, and sealed in airtight containers.<\/li><li><strong>Safety Precautions:<\/strong> Due to the risk of foodborne illness, handle raw eggs safely by keeping them refrigerated and cooking them thoroughly.<\/li><\/ul> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-69\"><li><strong>Scrambled Eggs\/Omelets:<\/strong> Cook until no liquid egg is visible.<\/li><li><strong>Fried Eggs\/Poached Eggs:<\/strong> Cook until whites are fully set, and yolks are starting to thicken.<\/li><li><strong>Casseroles and Dishes with Eggs:<\/strong> Cook to an internal temperature of 160\u00b0F for safety.<\/li><\/ul> <p id=\"mntl-sc-block_1-0-71\">Voc\u00ea pode encontrar ovos pasteurizados em sua mercearia. Estes foram aquecidos em suas conchas para matar bact\u00e9rias, mas n\u00e3o s\u00e3o cozidos. Eles s\u00e3o mais seguros de usar em receitas que pedem ovos crus ou parcialmente cozidos, como molho de salada Caesar ou espaguete carbonara.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-73\">Modo de Preparo<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2022\/01\/The-Goodness-of-Boiled-Eggs.jpeg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Versatile Ingredient:<\/strong> Essential for baking and a staple for home cooks beyond breakfast.<\/li><li><strong>Anytime Meal:<\/strong> Poached egg on whole-wheat toast is a tasty meal any time of day.<\/li><li><strong>Healthy Twist:<\/strong> Enhance scrambled eggs with spinach and cheese for a nutritious and satisfying dish.<\/li><li><strong>Microwave Hack:<\/strong> Make quick mug-scrambled eggs, adding veggies for extra nutrients and fiber.<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.capitalfm.co.ke\/thesauce\/files\/2022\/06\/Eggs.jpg\" alt=\"\"\/><\/figure> ","protected":false},"excerpt":{"rendered":"<p>Os ovos s\u00e3o ricos em nutrientes, ricos em prote\u00ednas, colina e v\u00e1rias vitaminas. Ao contr\u00e1rio das preocupa\u00e7\u00f5es passadas, eles n\u00e3o [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18033,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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