{"id":76572,"date":"2024-06-18T15:08:01","date_gmt":"2024-06-18T13:08:01","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=76572"},"modified":"2024-06-18T15:19:10","modified_gmt":"2024-06-18T13:19:10","slug":"is-eiergeel-gesond","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/is-eiergeel-gesond\/","title":{"rendered":"Is eiergeel gesond?"},"content":{"rendered":"\n<p>Maak dit sin om eiergeel te eet? Mense wat graag gewig wil verloor, eet net die eierwit. Wat van jou? Moet jy ook eiergeel vermy? Wat is alles in \u2019n eiergeel, teenoor \u2019n eierwit? Ons vergelyk dit, gebaseer op ons <a href=\"http:\/\/safoods-apps.mrc.ac.za\/foodcomposition\/\" target=\"_blank\" rel=\"noopener\">Mediese Navorsingsraad se SA Food Data System<\/a><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Wat is in \u2019n eierwit?<\/h4>\n\n\n\n<p> <\/p>\n\n\n\n<p><strong>Min kilojoules<\/strong> Dit is \u2019n voedingswinskopie, met net 100 kJ. As jy \u2019n sny brood in drie blokkies deel, bevat die eierwit soveel kilojoules as een broodblokkie.<br><strong>6g prote\u00efen<\/strong>&nbsp;\u2019n Hele eier bevat 14 g prote\u00efen. Jy het 40-50 g prote\u00efen per dag nodig.<br><strong>Geen vet<\/strong> Al vet in \u2019n eierwit is die vet wat jy byvoeg wanneer jy dit gaarmaak in olie of eet saam met botter, mayonnaise, margarien, kaas en spek. As jy egter jou eier kook, posjeer of roereier in die mikrogolf sonder olie of botter maak, bevat dit geen vet nie.<br><strong>Geen cholesterol<\/strong> Eierwit bevat geen cholesterol nie.<br><strong>Kosbare voedingstowwe<\/strong>&nbsp;Dit gee jou ook:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>folaat (goed vir jou brein)<\/li>\n\n\n\n<li>selenium (help jou beskerm teen kanker)<\/li>\n\n\n\n<li>swael (nodig vir jou metabolisme) en<\/li>\n\n\n\n<li>magnesium en kalsium (saam goed vir jou skelet)<\/li>\n<\/ul>\n\n\n\n<p><strong>Wat van natrium?<\/strong>&nbsp;\u2019n Eierwit bevat 55 mg natrium, die deel van sout wat sleg is vir jou. Maar jy kan elke dag 1 500 mg natrium gebruik. Die bietjie in \u2019n eier is te min om nadelig te wees \u2013 tensy jy jou eierwit doodgooi met sout.<\/p>\n\n\n\n<p>Dit is dus waar dat \u2019n eierwit baie min kilojoules verskaf &#8211; en nie \u2019n enkele gram vet of koolhidrate nie. Dit is ook \u2019n goeie bron van prote\u00efen en \u2019n hele paar minerale.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Wat is in \u2019n eiergeel?<\/h4>\n\n\n\n<p> <\/p>\n\n\n\n<p><strong>310 kilojoules<\/strong> Dit is min of meer soveel as in \u2019n sny dro\u00eb brood. Die voedingstowwe wat jy vir hierdie paar kilojoules kry is egter baie meer &#8230; en lekkerder.<br><strong>Prote\u00efen<\/strong> Die geel bevat bietjie meer prote\u00efen as die wit \u2013 8 g. Een hele eier (geel en wit saam, oftewel 14 g) gee jou sowat \u2019n derde van die hoeveelheid prote\u00efen wat jy per dag benodig. \u2019n Eier (die geel en wit saam) bevat gram vir gram net soveel prote\u00efen as <em>steak<\/em>. Omdat \u2019n eier al die soorte aminosure (prote\u00efenboustene) bevat wat ons benodig, word dit as \u2019n volledige, topgehalte prote\u00efen geklassifiseer.<br><strong>Cholesterol<\/strong> Die 160 mg per eier klink erg hoog vir ons cholesterolbeheptes. Maar die feit van die saak is dat wat ons eet in werklikheid \u2019n klein verskil aan ons cholesterolvlak maak.<br>Dit werk so:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jou liggaam kan nie sonder cholesterol funksioneer nie.<\/li>\n\n\n\n<li>Cholesterol is absoluut noodsaaklik vir die vervaardiging van jou hormone en om jou selmembrane in stand te hou.<\/li>\n\n\n\n<li>Daarom hou jou liggaam altyd sy cholesterolvlak stabiel: as jou kos min cholesterol verskaf, maak jou lewer ekstra cholesterol; en as jy meer uit kos soos eiers inkry, maak hy bloot minder cholesterol.<\/li>\n<\/ul>\n\n\n\n<p><strong> Vette<\/strong> Daar is 4,5 g vette in die eiergeel. Maar behou perspektief: 4,5 g is min, en die meeste daarvan is gesonde, goeie vette.<\/p>\n\n\n\n<p> <\/p>\n\n\n<div class=\"wp-block-image wp-image-77748\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"600\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2017\/07\/Eiers-1-400x600.jpg\" alt=\"Eiers\" class=\"wp-image-77748\"\/><figcaption class=\"wp-element-caption\">Foto: rooi rose<\/figcaption><\/figure>\n<\/div>\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Onthou die volgende oor die hoeveelheid vette in eiergeel<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Een teelepel margarien, olie en botter bevat 5 g vet, wat eintlik dieselfde hoeveelheid is s\u00f3nder al die ander voedingstowwe van die geel.<\/li>\n\n\n\n<li>\u2019n Klein 40 g-sjokoladestafie bevat rondom 12 g vette \u2013 meer as dubbeld soveel.<\/li>\n\n\n\n<li>Sjokoladestafies, olies, mayonnaise en die vet van vleis gee jou min voedingswaarde, terwyl die vette in eiergeel saam met \u2019n halfdosyn kosbare en selfs skaars vitamiene en minerale kom.<\/li>\n<\/ul>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">En onthou die volgende oor die soort vette in eiergeel<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Net een derde van die bietjie vet in \u2019n eiergeel &#8211; sowat 1,5 g &#8211; is versadigde vette.<\/li>\n\n\n\n<li>Dit is baie minder as in \u2019n teelepel botter (sowat 2,4 g versadigde vette) en rooivleis (5 -8 g versadigde vette per porsie sonder sigbare vette en waarby niks met versadigde vette gevoeg is, soos \u2019n kaassous).<\/li>\n\n\n\n<li>Tweederdes van die vette in \u2019n eiergeel is gesonde mono-onversadigde en poli-onversadigde vette, wat jou hart beskerm.<\/li>\n\n\n\n<li>Daarby bevat eiers ook omega 3 onversadigde vette, wat jou ook teen hartsiektes beskerm. Omega-verrykte eiers bevat tot tien keer meer omegas 3s.<\/li>\n<\/ul>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Ander voedingstowwe in eiergeel<\/h4>\n\n\n\n<p><strong>Vitamien D<\/strong><br>\u2019n Eiergeel bevat sowat 18 I.U. Jy het dertig keer soveel per dag nodig (600 I.U.) maar vitamien D is skaars in ons kos, met eiers, kaas, lewer en vet vis as amper al bronne in ons dieet.<\/p>\n\n\n\n<p><strong>Minerale<br><\/strong> In plaas van \u2019n mineraalaanvuller kan jy netsowel eiergeel gereeld eet want dit verskaf yster, magnesium, swael, kalium, kalsium en selfs sink.<\/p>\n\n\n\n<p><strong>Ekstra voedingstowwe<br><\/strong> Eiergeel is van ons min bronne van biotien, lute\u00efen en zeaxantien.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Geniet jou eiergeel<\/h4>\n\n\n\n<p>Om saam te vat: eiergeel\u00a0bevat relatief min vette in totaal, min versadigde (die ongesonde soort) vette en min kilojoules, met baie en kosbare voedingstowwe. Boonop het dit min effek of geen effek op die cholesterolvlakke van gesonde mense.\u00a0Een eier per dag &#8211; geel en wit &#8211; is goed vir jou.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<p><strong>Lees ook: <\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/dieetwenke-wat-vir-almal-werk\/\">Vyf dieetwenke wat vir almal werk<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eiergeel en eierwit verskil in meer as net kleur. Die geel bevat al die vette en cholesterol, terwyl daar niks behalwe goeie voedingstowwe in die eierwit is. Moet jy eiergeel maar liewer vermy? Lees hier hoekom jy die hele eier kan en moet geniet. Deur Salom\u00e9 Delport. Foto Pexels<\/p>\n","protected":false},"author":19,"featured_media":145662,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2950,667],"tags":[24942,505,829,999,1140,2183,2437,2690,2861,3845,4358,5080,23664,23823,24750],"class_list":["post-76572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieet","category-gesondheid","tag-weight-loss","tag-eiers","tag-diabetes","tag-omega-3","tag-vitamiene","tag-koolhidrate","tag-voedingstowwe","tag-hartsiektes","tag-hart","tag-minerale","tag-cholesterol","tag-proteiene","tag-health","tag-diet","tag-versadigde-vet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Is eiergeel gesond? 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