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"The Egg Pie", one of the Lebanese mezes that we often forget, even if it's one of the most popular Lebanese mezes. There are many ways to prepare this dish in which we cook eggs with different ingredients such as potatoes, minced meat or even vegetables.
The most important ingredient of this dish is white, so you know the main advantages:
1. Eggs have unique nutritional benefits: for example, a medium egg (44 grams) provides 12% of the recommended daily intake in Vitamin B2 or "riboflavin" It is necessary For healthy skin and nails The brain also helps turn food into energy.
– 9% of the recommended daily intake in Vitamin B12. This vitamin helps in Nerve cell protection And encourage their natural growth, in addition to contributing to Manufacture of red blood cells And DNA.
– 4% of the recommended daily intake of each Vitamins A and D. Vitamin A plays an important role in Bone development and immune system health. This vitamin also helps protect against cataracts or cataracts, leading to deterioration of vision. Vitamin D helps maintain normal blood levels of calcium and phosphorus, minerals essential for strengthening the dermis.
– 5% of the recommended daily amount of folic acid That helps vitamin B12 in the formation of red blood cells.
The egg also provides many minerals, including:
– 20% of the daily recommended intake of Selenium, which acts as an antioxidant By fighting free molecules that can damage cells.
– 5% of the recommended daily intake of Metal iron That helps both hemoglobin in red blood cells and myoglobin in muscle cells Transfusion of oxygen through the body.
2. Provides eggs too choline, Or a food ingredient that most people do not know but it's a very important metal used Build cell membranes It plays a role in the production of molecules in the brain and sends them signals, as well as other functions. Most people do not have enough of this metal. According to the National Institute's Food and Nutrition Council, this mineral must be absorbed in sufficient amounts of 550 mg for nursing men and women, 450 mg for pregnant women and 425 mg for women. mg for women.
Eggs are one of the best sources of food for choline, as each medium egg contains 110 mg of this mineral. A full egg provides about 110 mg of choline. The amount prescribed by the Institute of Medicine or the Institute of Medicine is 550 mg daily for men who breastfeed, 450 mg for pregnant women and 425 mg for women.
3. In addition to all these nutritional benefits, contains Eggs have two antioxidants, "Luetin" and "Zeaxanthin". These two antioxidants accumulate in the eye network. Studies have shown that consuming sufficient amounts of these nutrients can significantly reduce the risk of common eye disorders such as cataracts and macular degeneration. Two medical conditions in which the lens becomes dark, resulting in reduced vision or lack of vision. Eggs are a rich source of these antioxidants because they contain large amounts of these substances.
4. If a medium-sized egg offers all these nutritional benefits, another benefit for eggs is to contain Low in calories and high in protein. For example, a medium-sized egg contains about 63 calories and 6 grams of protein. Because it contains a large amount of protein, Increases the feeling of fullness of eggs When taken, leading to fewer calories in other meals.
5. For many years, it was thought that eggs were bad for the heart because of their cholesterol. Several studies published in recent years have shown the relationship between egg consumption and the risk of heart disease. In a study that examined 17 studies from a total of 263,938 participants, No association has been found between egg consumption and heart disease or stroke Many other studies have shown the same result. Therefore, according to studies and research, eating up to three eggs a day is considered safe.
how to prepare
Although the method of preparation of "egg white" may vary from one house to another, there is no doubt that:
– If you are making potatoes, the heart is getting healthier: you grill the baked potatoes with a little oil instead of frying them.
– If you are prepared with minced meat, it is best to cook them with meat without fat rather than with fat-rich meat.
– Replace the butter with olive oil to cook the eggs to take advantage of its health benefits.
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