Whole Eggs vs. Egg Whites

Muttayum muttayude vellayum muscle mass koottikkondu shareera soundaryam vardhippikkuvan sahayikkunna aharangal aanu. Ennal ivayil ethanu kooduthal arogyakaram, itha ningal arinjirikkendathu ellam.

Child's hands breaking an egg for pastry in a glass bowl

Body buildinginu avashyamaya aharangalil pradhanamaya onnanu muttayude vella. Ivayil uyarnna alavil protein adangiyittundu ennathanu ithinu karanam. Muttayude vellayile caloriyude bhooribagavum macro nutrientsil ninnum ullava aanu, ivayil carbohydratesum kozhuppum illennu thanne parayam. Athu kondu thanne protein kooduthalayulla ennal calorie kuranja aharamanu ningalkku avashyam enkil muttayude vella thiranjedukkavunnathu aanu.

 

Muttayude vellaye apekshichu muttayil uyarnna alavil calorieyum micronutrientsum adangiyittundu. Ithu koodathe ivayil vitamin A, D, E, K ennivayum adangiyirikkunnu. Ivayilulla kozhuppum cholesterolum shareerathile testosteroninte alavu vardhippikkuvan sahayikunnu. Muttayude vellaye apekshichu muzhuvanayulla muttayil kooduthal proteinum kanappedunnu.

 

Muttayude vellayilum manjayilum adangiyirikkunna poshakangalude alavu thazhe koduthirikkunnu:

Poshakangal Muttayude vella Muttayude manja Muttayude vellayil ulla poshakangalude % Muttayude manjayil ulla poshakangalude %
Protein 3.6 g 2.7 g 57% 43%
Kozhuppu 0.05 g 4.5 g 1% 99%
Calcium 2.3 mg 21.9 mg 9.5% 90.5%
Magnesium 3.6 mg 0.85 mg 80.8% 19.2%
Iron 0.03 mg 0.4 mg 6.2% 93.8%
Phosphorus 5 mg 66.3 mg 7% 93%
Potassium 53.8 mg 18.5 mg 74.4% 25.6%
Sodium 54.8 mg 8.2 mg 87% 13%
Zinc 0.01 mg 0.4 mg 0.2% 99.8%
Copper 0.008 mg 0.013 mg 38% 62%
Manganese 0.004 mg 0.009 mg 30.8% 69.2%
Selenium 6.6 mcg 9.5 mcg 41% 59%
Thiamin 0.01 mg 0.03 mg 3.2% 96.8%
Riboflavin 0.145 mg 0.09 mg 61.7% 48.3%
Niacin 0.035 mg 0.004 mg 89.7% 9.3%
Pantothenic acid 0.63 mg 0.51 mg 11% 89%
B6 0.002 mg 0.059 mg 3.3% 96.7%
Folate 1.3 mcg 24.8 mcg 5% 95%
B12 0.03 mcg 0.331 mcg 8.3% 91.7%
Vitamin A 0 IU 245 IU 0% 100%
Vitamin E 0 mg 0.684 mg 0% 100%
Vitamin D 0 IU 18.3 IU 0% 100%
Vitamin K 0 IU 0.119 IU 0% 100%
DHA and AA 0 94 mcg 0% 100%
Carotenoids 0 mcg 21 mcg 0% 100%

 

 

 

Uyarnna alavil poshakangalum proteinum adangiya diet aanu ningalkku avashyam enkil muttayude vellayekkal nallathu muzhuvanayulla mutta aanu.Muttayude vellaye apekshichu muttayil uyarnna alavil amino acidukal adangiyittullathinal ithu muscle mass koottuvan sahayikkunnu. Shareerathile proteininte alavu koottuka maathramanu ningalude avashyam enkil muttayude vella kazhikkam, alla enkil muzhuvanayulla mutta kazhikkunnathanu nallathu. Karanam shareerathinu avashyamaya ella poshakangalum labhikkunnathinayi muttayude vellayum manjayum orupole kazhikkendathu avashyamanu.

 

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