How many egg whites should you eat per day to be good for your body

NGỌC THÙY (THEO indianexpress) |

Egg whites are a good source of protein, especially for those who exercise and lead active lifestyles.

Nutritional composition of egg whites

Mr. Vijay Thakkar - functional medicine expert, fitness trainer in Mumbai (India) said, each egg white contains about 3.6 grams of protein and 17 calories, helping to supplement protein without worrying about significantly increasing calories.

Egg whites are also fat and cholesterol free, making them great for those looking to maintain heart health.

Protein needs depend on each person's activity level.

According to Vijay Thakkar, the amount of protein needed daily depends on many factors such as weight, activity level and fitness goals.

For sedentary people, protein requirements are about 0.8 grams per kilogram of body weight (RDA).

However, some new studies suggest that this may not be enough, and protein needs may increase to 1.2 grams per kilogram of body weight. To meet this need, consuming 8-10 egg whites per day, spread evenly across meals, will help provide enough protein.

If you have plenty of other protein sources in your diet, you can reduce this to 6 egg whites per day.

Diet for active and sports people

For people who are active or do regular strength training, protein needs can double, up to 2.4 grams of protein per kilogram of body weight.

For a 150-pound person, this equates to about 163 grams of protein per day. To meet some of this need, you can consume 18-20 egg whites per day, spread out over meals.

However, it's important to combine protein from a variety of sources to ensure you get all the essential amino acids.

Nutritional balance between egg whites and yolks

Mr. Vijay Thakkar emphasized that, although egg whites are a great source of protein, it is a mistake to eat only the whites and ignore the yolks.

Egg yolks contain cholesterol, but research shows that for most people, dietary cholesterol does not significantly affect blood cholesterol levels. Egg yolks are also rich in vitamins A, D, E, K, and choline, which are important for brain health.

Additionally, a balanced diet is essential for overall health. You should incorporate a variety of protein sources such as fish, lean meat, dairy, beans and whole eggs to ensure that you do not fall short of nutrients.

NGỌC THÙY (THEO indianexpress)
TIN LIÊN QUAN

Is egg whites the key to removing microplastics from seawater?

|

Some compounds in eggs can clean microplastics from water without harming the environment.

Image of 31.5 km of Ho Chi Minh road taken shape, about to be used for the entire route

|

HCMC - The 31.5 km construction project of the Ho Chi Minh road has taken shape and is about to be fully opened.

Mass shooting in the US, 2 dead

|

A mass shooting in indianapolis, USA on July 5 left two people dead and many others injured.

Ukraine declares attack on Russian military airport

|

The Ukrainian special forces announced that they had launched a airstrike targeting Borisoglebsk military airport, in thevoronezh region of Russia.

Cars are congested, queuing for kilometers in Mui Ne tourist area

|

Lam Dong - During rush hour, the high traffic volume combined with construction works caused the road to Mui Ne tourist area to be constantly congested, cars lined up in long lines.

Tác hại tiềm ẩn của việc bắt đầu ngày mới với lòng trắng trứng

THIỆN NHÂN (Theo Only My Health) |

Lòng trắng trứng là một chất bổ sung dinh dưỡng cho bất kỳ chế độ ăn kiêng nào nhưng tiêu thụ quá nhiều có thể dẫn đến các tác hại cho sức khoẻ.

Lòng trắng trứng gà giúp làn da mịn màng, chống nếp nhăn

Kiều Vũ (T/H) |

Lòng trắng trứng gà có tác dụng làm cho làn da mịn màng và còn giúp chống lại các nếp nhăn, ngăn ngừa dấu hiệu lão hoá sớm. Bên cạnh đó, lòng trắng trứng gà còn có một số tác dụng khác đối với sức khoẻ khi bổ sung hợp lý trong chế độ ăn.

Is egg whites the key to removing microplastics from seawater?

Anh Vũ |

Some compounds in eggs can clean microplastics from water without harming the environment.