Informações imoportantes sobre o ovo.
Após o leite materno o ovo é considerado o alimento maís completo: fácil preparo, digestão e absorção:supere carência de vários nutrientes incluindo vitamina B12.
No controle ou perda de peso o ovo pode ser um importante aliado: Substituindo outros alimentos, reduz a indigestão de gorduras, carnes e outros alimentos altamente calóricos;
O ovo é um alimento de baixo custo; Na verdade é a fonte de nutrientes e de proteinas maís a acessivel que existe.
O pó da casca de ovo enriquecido administrados na alimentação de idosos com osteoporose resultou em melhora da densidade mineral óssea.
A cor da casca indica apenas a cor da galinha, ou seja ovos brancos são originários de galinha branca e os vermelhos de galinhas vermelhas.
As claras são fonte de proteína. Rica em albumina, ela é indicada para pessoas que necessitam de reposição eficiente de proteínas como por exemplo os praticantes de exercícios. Também pode ser usada como complemento de dieta de emagrecimento ou dietas deficientes de fontes proteicas.
A casca do ovo é rica em cálcio.
A gema (parte amarela e cental do ovo) é rica em nutrientes como vitamina e saís minerais. É responsável pelo mito do colesterol ,contudo estudos revelam que o consumo de ovo não aumenta o colesterol, fato este observado em grupo de pessoas que consumia 4 ovos por semana.
A gema é fonte de ferro, colina, ácido fólico, lecitina, biotina (depressão) , antioxidante, luteina, vitaminas B , E entre outros.
Propriedades do Ovo que são largamente utilizadas na preparação de alimentos:
- Aglutinante: fornece textura suave e uniforme (ex. patês)
- Anticristalizante: a clara evita a cristalização de açúcares nos alimentos ( ex : coberturas suspiro, etc..);
- Aromatizante: confere aroma especial e é essencial para o preparo de massas e de confeitos;
- Coagulantes: fundamental em alimentos que precisem ser ligados ( ex: bolos, almôndegas, crepes,etc…)
- Corantes: luteina e zeaxantina confere propriedades corantes ao ovo,muito apreciado na culinária.
- Emulsificante: a lecitina confere ao ovo um equilíbrio entre o óleo e a água indispensável no preparo de molhos (ex : maionese,e confeitos para bolos)
- Espumante: mediante a emulsão de água e ar, qualidade esta apresentada em maior quantidade na clara, mas podendo ser utilizado o ovo inteiro para fazer espuma.
Nutrientes do ovo:
- 6g proteínas( 3g na clara e 3g na gema)
- 5g gordura
- 28 mg cálcio
- 317mg vitamina A
- 1mg ferro
- 0,55mg zinco
- + de 13 vitaminas ( D, E, K , e as de complexo B: B1- Tiamina, B2 Riboflavina, B3 – Niacina , B5 – ácido pantotÊnico, B6 – Pirodoxina, B9 – ácido Fólico e B12 – cianocobalamina)
Calorias:
- 66 – ovo pequeno ( 45 a 50g)
- 75 – ovo grande ( 55 a 60g)
- 84 – ovo extragrande ( 60 a 66)
Curiosidade: o ovo contém tudo o que a vida necessita, menos vitaminas C. Não existe diferenças nutricionaís significativas entre os ovos caipira e de granja.
Combatendo e prevenindo doenças
* Alergias : o ovo é rico em zinco auxiliando no combate a algumas alergias
*Alzheimer : o ovo possui alta concentração de fosfatidilcolina, serina e vitamina B12 que auxiliam na recuperação da memória, o ovo melhora o quociente de inteligência em crianças
(pesquisa da FAO - 1996) . É essencial na nutrição.
*Artrites: o ovo atua como antiinflamatório e possui pequenas quantidades de Ômega- 3.
* Crescimento e desenvolvimento : A PQQ ( pirrolo, quinonina , quinona) é encontrada no leite materno e no ovo( clara e gema) portadores de alzheimer parkinson e demência senil diminuem a produção de PQQ.
* Degeneração muscular senil ou cegueira da idade : A ingestão diária de 1,3 gema de ovos evita o surgimentode de doenças.
*Doenças cardiovasculares : Eleva o HDL – colesterol (bom) , por possuir elevada quantidade de lecitina, impedindo que o colesterol se deposite nas artérias; no intestino participa da formação da bile, mobilizando triglecerídios e diminuindo a formação de colesterol.
*Alimentação de atleta : A inclusão de ovos na dieta ajuda a suprir a necessidade de proteínas.
*Infecções infantis : Relacionadasá bactérias, fungos e vírus são minimizadas com a inclusão na dieta diaría de ovos, fortificando o sistema imunológico apartir dos 12 meses de idade.
* Gestação e amamentação : o ovo fornece vitaminas do complexo B ,ácido oólico, essencial para o desenvolvimento do tubo neural do feto.
* Osteoporose : o carbonato de cálcio oriundo da casca de ovo é bem absorvida pelo organismo, promovendo maior densidade osseomineral.
*Parkinson : o ovo fornece cisteína( 176mg por unidade) , um poderoso antioxidande que auxilia na prevenção e no tratamento da doença de parkinson.
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Gostei da matéria,porém, a meu ver ficou devendo até qtS vzs pode ser consumido durante a semana por uma pessoa em busca de eliminar peso.