Eieren helpen organen en systemen:
Voedingsbronnen van eieren:
Choline
(dooier)
Carotenoïden (Luteïne en
zeaxanthine)
Lecithine (waarvan veel choline)
Opmerkingen:
Hier de analyse van een negental studies over eieren.
Aanbevolen hoeveelheden.
Een algemeen advies over dagelijkse hoeveelheid bestaat niet, vermoedelijk omdat een ei redelijk wat cholesterol bevat. Doch recente wetenschappelijke onderzoeken tonen aan dat het cholesterol in eieren weinig invloed heeft op bloedwaarden van cholesterol dit in tegenstelling tot het cholesterol van verzadigd- of transvet. Verder bevatten eieren een heleboel gezonde voedingsstoffen zodat eieren een gezonde keus is. Voor degene die hoge bloedwaarden cholesterol hebben wordt geadviseerd hooguit 2x per week een ei te consumeren.
Zij die geen dierlijk voedsel willen gebruiken missen belangrijke voedingsstoffen uit eieren en zullen hun voeding zorgvuldig moeten aanpassen zodat ze toch deze voedingsstoffen binnen krijgen. Alhoewel toch verschillende van hen een tekort aan vitamine B12, ijzer en calcium zullen hebben.
Waarom eieren?
Voedingsstoffen van een (omega-3) ei
| Voedingsstof | Heel
ei |
Het
wit van ei |
Eidooier |
| Calorieën(kcal) | 71 |
17 |
55 |
| Eiwitten (gram) | 6.30 |
3.60 |
2.70 |
| Koolhydraten (gram) | 0.85 |
0.24 |
0.61 |
| Verzadigd vet (gram) | 1.6 |
0 |
1.6 |
| *Omega-3 Vetzuren (mg) | 100-200 |
0 |
100-200 |
| Cholesterol (mg) | 210 |
0 |
210 |
| Foliumzuur (mcg) | 26 |
1.0 |
25 |
| Vitamine B12 (mcg) | 0.36 |
0.03 |
0.33 |
| Vitamine A (IU) | 245 |
0 |
245 |
| Vitamine D (IU) | 18.26 |
0 |
18.26 |
| Vitamine E (mg) | 0.44 |
0 |
0.44 |
| Vitamine K (mcg) | 0.1 |
0 |
0.1 |
| Choline (mg) | 215.1 |
0.42 |
214.6 |
| Calcium (mg) | 24 |
2.0 |
22 |
| IJzer (mg) | 0.49 |
0.03 |
0.46 |
| Luteïne + Zeaxanthine (mcg) | 186 |
0 |
186 |
*Omega-3 hoeveelheid kan variëren, deze samenstelling betreft een omega-3 verrijkt ei. |
|||
Opmerkingen
Bron van omega-3 vetzuren.
De keuze van ei
Cholesterol
Beperk uw vetinname
Hormonen en Antibiotica
Kies biologisch
Aanbevolen wordt om biologische scharreleieren te gebruiken. Deze bevatten veel minder antibiotica en zijn hormoonvrij. Het voer voor de kippen is ook biologisch geteeld. Daardoor is de hoeveelheid Omega-3 vetzuren en vitamine E ook hoger in biologische eieren.
Voedsel Allergie
Voedsel allergie is een afwijkende reactie van het immuunsysteem op bepaald voedsel of bepaalde ingrediënten. Ze kan bestaan in bijv. huiduitslag, zwellen van de huid, verstopte neus, misselijkheid, diaree of in het ergste geval een shock.
- Eieren staan bekend om hun mogelijke allergische reacties.
- Ei allergie komt hoofdzakelijk bij kinderen voor.
- De meeste kinderen groeien er overheen.
- Bij volwassenen is deze allergie zeldzaam.
TIPS
Kijk voor onderzoeken uit het Nieuws over eieren
Een publicatie uit september 2009 over de voordelen van eieren:
Joanne
Curran Celentano PhD
Eggs
make up a relatively small contribution to the energy consumption of the average
American, in part because of the perception that the cholesterol content makes
them a for-bidden food for a heart-healthy diet. The relationship between egg
cholesterol, blood cholesterol, and cardiovascular disease risk is complex and
not clearly understood. In addition, eggs provide many valuable and bioavailable
nutrients. Thus, the place of eggs in meal planning should be reconsidered while
keeping in mind the diet and lifestyle recommendations of the American Heart
Association.
As
far as single-component foods are concerned, there are few more nutrient dense
than eggs. Yet this food category accounts for a very limited amount of energy
consumption (1.3%) by the average American.[1] The perception of eggs
as a forbidden food can be traced back to the 1970s recommendation by the
American Heart Association to reduce the consumption of eggs and other sources
of dietary cholesterol to lower the risk of cardiovascular disease (CVD).[2]
Since that time, compelling research suggests that the relationship between eggs
and heart disease risk is not so simple, especially when examining free-living
populations. There are responders and nonresponders to dietary cholesterol and,
in some cases, paradoxical responses including lower cholesterol in egg
consumers and/or elevated cholesterol with no change in the CVD risk ratio. The
question of where eggs fit in a heart-healthy diet gets more interesting when
considering the potential benefits of eggs in the diet, especially for infants
and elderly persons. Eggs are a good or excellent source of many essential
nutrients, are relatively low cost, and serve as an effective vehicle for
functional ingredients in the diet.
The
relationship of dietary cholesterol to serum cholesterol has been demonstrated
most clearly in experimental feeding studies. Such studies have shown that the
consumption of an additional egg per day will lead to a modest increase
(1%–3%) in serum cholesterol.[2] However, population studies
examining the association between egg consumption and serum cholesterol
concentration have not been so convincing.[3] Several large
epidemiological studies have examined the association of egg consumption and
serum cholesterol. The Framingham Heart Study[4] examined the serum
cholesterol in high versus low egg consumption and found no significant
difference in either men or women. The association between self-reported dietary
intake of eggs and serum cholesterol was examined in a population of 12 000 men
in the Multiple Risk Factor Intervention Trial. Paradoxically, those consuming
more eggs had lower serum cholesterol than those men consuming fewer eggs.[5]
Similarly, in the Third National Health and Nutrition Examination Survey (NHANES
III), the diets of 20 000 participants were evaluated, and participants
consuming less than 1 egg per week had a higher average serum cholesterol than
those consuming more than 4 eggs per week.[6]
Recently,
the association between egg consumption and the risk of CVD and mortality was
investigated using data from the Physician's Health Study.[7] In this
prospective cohort study, egg consumption was assessed using an abbreviated
food-frequency questionnaire. In an average follow-up of 20 years, there was no
association between egg consumption and myocardial infarct or stroke. However,
egg consumption was positively related to all-cause mortality in a
dose-dependent way, and this relationship was stronger among diabetic subjects.
The researchers concluded from these data that infrequent egg consumption did
not influence the risk of CVD in male physicians. The relationship of egg
consumption with all-cause mortality required further investigation. A possible
explanation for this finding was offered in a letter to the editor.[8]
It was suggested that a nonadherer bias might be responsible for the association
because there is no biological basis for an increased association of
noncardio-vascular causes of death with high egg consumption. It was suggested
that such bias is a limitation of observational studies. For example, high egg
consumers tend to smoke more, and egg consumption is often associated with other
high-fat foods such as bacon and butter. The "guilt by association"
has to be parsed out in such studies to ensure that eggs are not inadvertently
associated with risk.
Heart
failure (HF) represents a subtype of CVD and may be underrepresented in studies
investigating associations of diet and CVD, especially in younger cohorts with
lower incidence of this subtype.[9] Little dietary-related research
specific to HF is available; however, as the population ages, HF is increasingly
adding to the health care burden and affecting the quality of life.[10]
A recent study examined the association between egg consumption and risk of HF
in a prospective cohort study of 21 275 male physicians.[11] Egg
consumption up to 6 times per week was not associated with incident HF; however,
consumption equal to or greater than 7 times per week was associated with
increased risk of HF in male physicians. The Atherosclerosis Risk in Communities
study evaluated incident HF and diet in a longitudinal cohort study including 14
153 African American and white men and women aged 45 to 64 years. During the
13-year follow-up, there were 1140 cases of HF. Whole-grain intake was
associated with lower HF risk, whereas intake of eggs and high-fat dairy was
associated with a greater risk of incident HF.[9]
Despite
extensive research, the link between egg consumption and risk for coronary heart
disease (CHD) is not clearly established. The relationship is likely influenced
by variability in individual responses to dietary cholesterol. This variability
was examined in relation-ship to the blood cholesterol response to egg
consumption.[12,13] For some individuals, consuming eggs did cause a
rise in blood cholesterol. These individuals are considered hyperresponders to a
cholesterol challenge. However, 70% of the population experience little to no
change in blood cholesterol following consumption of dietary cholesterol (hyporesponders).
In addition, the egg cholesterol increased both circulating low-density
lipoprotein (LDL-C) and high-density lipoprotein (HDL-C) in those individuals
who experience changes in blood cholesterol following egg consumption. Moreover,
eggs have been shown to promote the formation of large LDL particles, shifting
individuals to a less atherogenic lipid profile. Such individual variations in
the response to dietary cholesterol can be attributed to a variety of factors,
including ethnicity, body mass index, and hormone status.[14]
Genetics certainly has a role. Recently, it was reported that polymorphism in
the ATP-binding cassette G (ABCG5) is thought to influence the response to
dietary cholesterol.[15] In this study, 40 men and 51 postmenopausal
women were randomly assigned to consume eggs (equivalent to 640 mg/d additional
dietary cholesterol) or placebo for 30 days in a crossover design. It was found
that genotype influenced the response to cholesterol, with one specific group
experiencing a greater increase in LDL-C in response to the cholesterol
challenge. Although this study was small, the results suggest that genetic
makeup influences an individual response to cholesterol and may explain some of
the controversy surrounding the questions and recommendations about dietary
cholesterol in relationship to blood cholesterol and disease risk.
The
data from the NHANES III (1988–1994) were examined to assess the nutritional
contribution of eggs in the American diet and to estimate the strength of the
association between egg consumption and serum cholesterol. Nutrient intake from
24-hour recall and egg intake from food-frequency questionnaires were used to
group 27 378 participants into egg consumers and nonconsumers. Egg consumers had
considerably greater nutrient density contributing vitamin A, E, folate, and B12.
The results also indicated that egg consumption was negatively correlated with
serum cholesterol. In this population, those who reported eating 4 or more eggs
per week had significantly lower mean serum cholesterol than those who reported
eating less than or equal to 1 egg per week. In this cross-sectional and
population-based study, egg consumption made important nutritional contributions
to the American diet and was not associated with high serum cholesterol
concentrations.[6]
Thus,
it is important to look at eggs as more than a cholesterol-delivery sys-tem.
Eggs are an inexpensive and low-calorie source of high-quality protein and other
nutrients, including folate, riboflavin, selenium, choline, and vitamins B12
and A, D, and K.[15] In addition, the lipid matrix of the egg yolk
enhances the bio-availability of valuable carotenoid pigments, including lutein
and zeaxanthin.[16] Thus, the positive contribution of eggs to a
healthy diet should be considered in the risk–benefit analysis.[17]
This
may be particularly true for elderly persons. The incidence of age-related
diseases will continue as our population ages. By the year 2020, the number of
people older than 60 years is expected to top 1 billion.[18] The
burden of treating chronic disease is significant both in dollars spent and lost
productivity. The need to identify risk factors for disease must be evaluated
along with diet and lifestyle factors that promote healthy aging.
For
elderly persons, it has been suggested that the widely accepted risk factors for
CHD may not be applicable.[19] Whereas elevated total cholesterol and
LDL-C values are considered predictive of CHD risk in the middle years, this may
not be relevant for the elderly population. In this population, a low-fat diet
prescription may actually lead to a diet pattern that increases CHD risk. A
higher carbohy-drate, especially simple carbohydrate, diet is associated with
elevated triglycerides, low HDL-C, and the production of small, dense LDL
particles. In cases in which fat/ cholesterol restriction is practiced over
energy restriction, a high-carbohydrate diet may have the net effect of
promoting insulin resistance.[14] To promote energy restriction
instead, eggs may provide a low-calorie and nutrient-dense option for meal
planning. In addition, the protein quality of eggs reflects its balanced amino
acid profile, and the high-quality egg protein may be helpful in avoiding the
loss of muscle mass associated with aging.[20]
While
not typically recommended, carbohydrate-restricted diets (CRD) have been popular
for rapid weight loss and are associated with lower glucose and insulin levels
and improve dyslipidemia. Studies have shown that the improved lipid profile (elevated
HDL-C and lower triglycerides) are associated with a higher intake of dietary
cholesterol.[21] Eggs have been shown to modulate the inflammatory
response to CRD. Daily egg consumption along with CRD in overweight men was
associated with decrease in C-reactive protein and increased adiponectin
compared with CRD without eggs.[20]
The
leading cause of irreversible blind-ness in the United States is age-related
macular degeneration (AMD).[22] Although the causes of AMD are
complex and multifaceted, a lifetime exposure to oxidative damage is clearly
implicated. Although both light and oxygen are essential for normal vision, the
accumulated by-products from oxidative metabolism in the retina over time can
cause damage. Lutein and zeaxanthin (L/Z) accumulate in the macular region of
the retina and are collectively referred to as macular pigment (MP). Because of
its antioxidant and light-filtering properties, the MP may protect the retina
and reduce the risk of developing AMD. Studies have shown that individuals who
consume foods rich in L/Z have a lower risk for AMD,[23] higher blood
levels of L/Z,[24,25] and higher MP density.[26–28]
Several
studies have shown that eggs provide a highly bioavailable source of L/Z.[16,24,29]
While the average content of L/Z in the yolk is ~200 to 300 μg,
the lipid matrix allows for efficient uptake of these pigments. As little as 1
egg per day or 6 eggs per week have been shown to increase serum L/Z and MP,
respectively.[16,29] The concentration of L/Z in the egg yolk can be
easily modified by alterations in the animal diet, and the difference in the L/Z
content of grocery store eggs varies widely depending on the type and care of
the animal.[16] Many local egg producers allow their animals to graze
in appropriate weather, and their egg yolks may range from pale yellow to deep
orange depending on the L/Z avail-able in the diet. Consumers can identify
lutein as associated with eye health, reflecting the media's attention in
magazine articles and advertisements. For example, a recent article titled
"Eat for Your Eyes"[30] discussed 5 food strategies to help
you "see more clearly." The inclusion of eggs in the diet was one of
the recommendations, citing a study in which consuming 2 eggs per day was
associated with increased circulating L/Z with no change in blood LDL-C. The
recommendation was to "go ahead and enjoy eggs regularly unless advised
otherwise by your doctor." The article did include the caveat to stay
within the American Heart Association guidelines, as noted below.
The
American Heart Association[31,32] Diet and Lifestyle Recommendations
for Cardiovascular Disease Risk Reduction are listed in Table 1. The current
recommendations reflect a shift toward looking at dietary patterns and overall
diet quality rather than focusing on specific nutrients and a diet based more on
inclusion of a wide range of foods and less on avoidance of particular foods or
ingredients. Whereas there was previously a stated recommendation to limit eggs
to 4 yolks per week, this food-specific recommendation is not in the current
guidelines. The American Heart Association recommendation is to limit dietary
cholesterol to <300 mg/d. The average egg yolk contains on average 213 mg of
cholesterol.
|
Balance
calorie intake and physical activity to achieve or maintain a healthy
body weight |
|
Consume
a diet rich in vegetables and fruit |
|
Choose
whole-grain, high-fiber foods |
|
Consume
fish, especially fatty fish, at least twice per week |
|
Limit
your intake of saturated fat to <7% of energy, trans fat to <1% of
energy, and cholesterol to <300 mg/d by |
|
Choosing
lean meats and vegetable alternatives |
|
Selecting
fat-free (skim), 1% fat, and low-fat dairy products |
|
Minimizing
the intake of partially hydrogenated fats |
|
Minimize
the intake of beverages and foods with added sugars |
|
Choose
and prepare foods with little or no salt |
|
If
you consume alcohol, do so in moderation |
|
When
you eat food prepared outside of the home, follow American Heart
Association diet and lifestyle recommendations |
If
eggs are judged on their nutritional content, convenience, and cost, the
positive contributions of eggs may outweigh the potential risk associated with
the cholesterol. This may be particularly true for healthy elderly individuals
whose cholesterol risk and nutritional needs differ from earlier years. For
individuals with diabetes or major risk factors for CHD, the recommendation to
limit dietary cholesterol to <200 mg/d[33] allows for less
frequent use of unmodified egg products. Along with the numerous modified egg
products on the market today (eg, Egg Beaters), there will likely be additional
egg and egg products with higher lutein and lower cholesterol in the future.[34,35]
Algemene opmerking:
