...is grammatically incorrect! Rumour has it that it's a corruption of "As sure as x = x". But anyway....
Eggs are very nutritious and should be eaten freely as part of a healthy diet.
Click http://www.nutritiondata.com/facts/dairy-and-egg-products/111/2 and set the serving size to 1 large (50g) to see what nutrients there are in a raw whole egg.
Click http://www.nutritiondata.com/facts/dairy-and-egg-products/112/2 and set the serving size to 1 large (33g) to see what nutrients there are in a raw egg white.
Click http://www.nutritiondata.com/facts/dairy-and-egg-products/113/2 and set serving size to 1 large (17g) to see what nutrients there are in a raw egg yolk.
The amino acid scores for whole egg , white and yolk are 136, 145 and 146 respectively. Eggs are a good source of complete proteins. This is because the yolk and white need to contain everything necessary for a growing chick embryo.
Can I drink eggs raw to save time?There are three potential problems with this:
1) Salmonella poisoning. Unless you’re pretty sure of the hens that the eggs came from, there is a risk of poisoning from raw eggs. This doesn’t apply to pasteurised eggs from suppliers like http://www.eggnation.co.uk/ for example.
2) Poor absorption of egg white protein. According to http://jn.nutrition.org/cgi/content/full/128/10/1716 , only 51% of raw egg white protein is absorbed during digestion compared to 91% for cooked egg white protein. According to http://ajpgi.physiology.org/cgi/content/full/277/5/G935 , the figures are 65% and 94% respectively. The second study used 200g of white and one yolk. I don’t believe that there is a problem with the absorption of raw egg yolk, though problem 1 still remains. Pasteurised egg white protein is well absorbed.
3) Poor biotin absorption. Raw egg white contains a glycoprotein called avidin which binds to biotin (Vit. B7) in the yolk and prevents its absorption. Cooking or pasteurisation denatures (changes the 3-D structure of) the avidin and renders it harmless.
What about all that cholesterol in egg yolks?
Current “Healthy Eating” guidelines state that we should eat no more than 3 egg yolks/whole eggs per week. This is based on the erroneous assumption that dietary cholesterol always increases serum cholesterol and that this is always a bad thing. According to http://www.ajcn.org/cgi/reprint/32/5/1051.pdf , adding or not adding 500mg of dietary cholesterol from two large eggs per day made no significant difference to serum cholesterol or triglycerides in 116 healthy male subjects. Some went up and some went down. Eddie Vos at http://www.health-heart.org/cholesterol.htm reckons that you’d have to eat 20 whole eggs per day to get as much dietary cholesterol as the liver produces each day (5g). Egg yolks do contain some fat and this should be factored into your total diet. If you happen to have the genes for familial hypercholesterolaemia, then you need to keep a close eye on dietary cholesterol intake. See also Eat Whole Eggs All Day and Throw Your Statins Away? 375x Increased Dietary Cholesterol Intake From Eggs Reduces Visceral Fat & Promotes Healthy Cholesterol Metabolism.
There is a problem with modern eggs though, and it’s caused by the food that’s fed to the hens. Grains contain about 50 times more Linoleic acid (omega-6) than Alpha-Linolenic acid (omega-3) and this raises the omega-6:omega-3 ratio of the eggs that the hens lay. Hens eating a natural diet of bugs, grubs and vegetation lay eggs with a 1:1 ratio of omega-6:omega-3, but grain-fed hens lay eggs with an omega-6:omega-3 ratio of >10:1. A high omega-6:omega-3 ratio in the diet is associated with increased risk factors for heart disease, cancer and Insulin Resistance (pre-type 2 diabetes). Therefore, if large numbers of cheapo eggs are eaten, it’s advisable to eat other foods that are rich in omega-3 fats.
Tampilkan postingan dengan label Alpha-linolenic acid. Tampilkan semua postingan
Tampilkan postingan dengan label Alpha-linolenic acid. Tampilkan semua postingan
Selasa, 13 Januari 2009
Sabtu, 10 Januari 2009
Linseeds/Flaxseeds & Flaxseed oil.
"Where flax is eaten...health abounds!" - Mahatma Ghandi.
These little seeds pack a quadruple-whammy of protein, omega-3 essential fatty acids (EFAs), soluble fibre/fiber, and minerals, vitamins and co-factors.
What's in flaxseeds and flaxseed oil?
Click http://www.nutritiondata.com/facts/nut-and-seed-products/3163/2 and set serving size to 100g to see what nutrients there are in flaxseeds.
Click http://www.nutritiondata.com/facts/fats-and-oils/7554/2 and set serving size to 100g to see what nutrients there are in flaxseed oil.
How do I eat flaxseeds and flaxseed oil?
Flaxseeds have a fibrous seed coat which swells-up when wet and passes through our guts undigested. To get the benefit of the protein, omega-3 essential fatty acids and minerals in flaxseeds, the seeds need to be crushed, cracked, chopped-up, sliced-up or ground-up using a coffee grinder, adjustable pepper grinder or most simply, a blender with a sharp blade. The resulting powder can be mixed with liquids or sprinkled on foods, though extra fluid must be drunk as the soluble fibre/fiber absorbs lots of water. Although whole flaxseeds will keep fresh at room temperature, once powdered, it's advisable to keep them in a cool dark place to minimise oxidation of any exposed fat*. Flaxseed oil must be kept refrigerated with the cap screwed on the bottle at all times after opening and it must never be used for cooking. It's O.K. sprinkled over hot food as long as the food is eaten shortly afterwards. Oxidised flaxseed oil tastes bitter and has lost any health benefits it had when fresh, so it should be discarded or used to varnish something or thin down putty. Unoxidised flaxseed oil has a nutty taste or it may taste slightly like tea. Ground-up flaxseeds hardly taste of anything.
*NEW! Milled flaxseed stability information.
How much flaxseeds and flaxseed oil do I need to eat each day?
Men are much poorer converters of alpha-linolenic acid (the omega-3 fatty acid in flaxseeds) into the longer-chain omega-3 fatty acids than women. See Eicosapentaenoic and docosapentaenoic acids are the principal products of α-linolenic acid metabolism in young men , Conversion of α-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women and Extremely Limited Synthesis of Long Chain Polyunsaturates in Adults: Implications for Their Dietary Essentiality and Use as Supplements. Therefore, vegan men should eat ~50g of ground flaxseeds a day and women should eat ~25g a day. The daily amount of flaxseed oil for men is ~20g and the daily amount for women is ~10g. Vegan men should also supplement with vegan DHA.
Where can I buy flaxseeds and flaxseed oil?
Flaxseeds/linseeds come in different colours. The cheapest linseeds are brown/bronze ones which are often sold as bird seed in pet shops, but they can also be found in small independent health food shops. There are also golden linseeds, which is the type most often found in supermarkets. Linusit and Granovita are two well-known brands. Granovita organic flaxseed oil is a good brand and it comes in dark bottles to keep the light out as light causes photo-oxidation of omega-3 fatty acids.
These little seeds pack a quadruple-whammy of protein, omega-3 essential fatty acids (EFAs), soluble fibre/fiber, and minerals, vitamins and co-factors.
What's in flaxseeds and flaxseed oil?
Click http://www.nutritiondata.com/facts/nut-and-seed-products/3163/2 and set serving size to 100g to see what nutrients there are in flaxseeds.
Click http://www.nutritiondata.com/facts/fats-and-oils/7554/2 and set serving size to 100g to see what nutrients there are in flaxseed oil.
How do I eat flaxseeds and flaxseed oil?
Flaxseeds have a fibrous seed coat which swells-up when wet and passes through our guts undigested. To get the benefit of the protein, omega-3 essential fatty acids and minerals in flaxseeds, the seeds need to be crushed, cracked, chopped-up, sliced-up or ground-up using a coffee grinder, adjustable pepper grinder or most simply, a blender with a sharp blade. The resulting powder can be mixed with liquids or sprinkled on foods, though extra fluid must be drunk as the soluble fibre/fiber absorbs lots of water. Although whole flaxseeds will keep fresh at room temperature, once powdered, it's advisable to keep them in a cool dark place to minimise oxidation of any exposed fat*. Flaxseed oil must be kept refrigerated with the cap screwed on the bottle at all times after opening and it must never be used for cooking. It's O.K. sprinkled over hot food as long as the food is eaten shortly afterwards. Oxidised flaxseed oil tastes bitter and has lost any health benefits it had when fresh, so it should be discarded or used to varnish something or thin down putty. Unoxidised flaxseed oil has a nutty taste or it may taste slightly like tea. Ground-up flaxseeds hardly taste of anything.
*NEW! Milled flaxseed stability information.
How much flaxseeds and flaxseed oil do I need to eat each day?
Men are much poorer converters of alpha-linolenic acid (the omega-3 fatty acid in flaxseeds) into the longer-chain omega-3 fatty acids than women. See Eicosapentaenoic and docosapentaenoic acids are the principal products of α-linolenic acid metabolism in young men , Conversion of α-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women and Extremely Limited Synthesis of Long Chain Polyunsaturates in Adults: Implications for Their Dietary Essentiality and Use as Supplements. Therefore, vegan men should eat ~50g of ground flaxseeds a day and women should eat ~25g a day. The daily amount of flaxseed oil for men is ~20g and the daily amount for women is ~10g. Vegan men should also supplement with vegan DHA.
Where can I buy flaxseeds and flaxseed oil?
Flaxseeds/linseeds come in different colours. The cheapest linseeds are brown/bronze ones which are often sold as bird seed in pet shops, but they can also be found in small independent health food shops. There are also golden linseeds, which is the type most often found in supermarkets. Linusit and Granovita are two well-known brands. Granovita organic flaxseed oil is a good brand and it comes in dark bottles to keep the light out as light causes photo-oxidation of omega-3 fatty acids.
Langganan:
Postingan (Atom)