Le uova

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Le uova

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Alimento proteico e molto nutriente, dal peso di circa 50 grammi. E’ un alimento davvero completo, possiamo mangiare le uova a colazione, utilizzarle per fare dolci, cibi salati o mangiarle così come sono, magari con un po’ di verdure.

Valore nutrizionale uova 100g (teniamo conto che un uovo pesa 50 g e il tuorlo da solo 15-17 g circa)

Calorie 155

Grassi 11 g         

(Saturi 3,3 g)

(Polinsaturi 1,4 g )    

(Monoinsaturi 4,1 g)

Colesterolo 373 mg        

Sodio 124 mg   

Potassio 126 mg              

Carboidrati 1,1 g             

Fibra alimentare 0 g       

Zucchero 1,1 g 

Proteine 13 g    

Vitamina A         520 IU  

Calcio    50 mg  

Ferro     1,2 mg

Vitamina D         87 IU    

Cobalamina        1,1 µg   

Magnesio           10 mg

Il tuorlo

Il tuorlo è la parte più nutriente, è ricco di grassi e proteine. I grassi sono costituiti soprattutto da monoinsaturi e polinsaturi (buoni). Le uova sono tanto demonizzate per via del colesterolo, circa il 5% (200 mg/uovo). E’ sicuramente un quantitativo elevato, basti pensare che il fabbisogno quotidiano è stimato in 300 mg e che basterebbero quindi due uova per sforare alla grande questo limite. L’elevato contenuto in lecitine favorisce il trasporto inverso del colesterolo (dalle arterie al fegato) potenziando l’attività delle HDL (il colesterolo buono). La digeribilità è più elevata rispetto alle carni, in 2 ore le uova vengono smaltite contro le 3-4 della carne. Ovviamente parliamo di uova cucinate in modo leggero, non di frittate particolari o dolci pesanti.

Valore nutrizionale 100g di tuorlo (teniamo conto che il peso di un tuorlo è 15-17 g)

Calorie 322

Grassi 27 g         

(Saturi 10 g )

(Polinsaturi 4,2 g)       

(Monoinsaturi 12 g )  

Colesterolo 1.085 mg    

Sodio 48 mg      

Potassio 109 mg              

Carboidrati 3,6 g             

Fibra alimentare 0 g       

Zucchero 0,6 g 

Proteine 16 g    

Vitamina A         1.442 IU              

Calcio    129 mg

Ferro     2,7 mg

Vitamina D         218 IU  

Vitamina B6       0,4 mg

Cobalamina        2 µg      

Magnesio           5 mg


L’albume d’uovo, è un alimento importante per la dieta dell’uomo. A differenza del tuorlo, l’albume è praticamente privo di grassi e colesterolo. Per questo motivo è adatto anche all’alimentazione di chi soffre di ipercolesterolemia. E’ infatti composto principalmente da acqua e proteine. Al suo interno sono inoltre presenti sali minerali (magnesio, sodio e potassio), vitamine del gruppo B, e glucidi (soprattutto glucosio). Al supermercato vendono anche i cartoni con solo albume dentro, ideale per chi vorrebbe mangiare uova tutti i giorni. L’albume a differenza del tuorlo che è ottimo crudo, va cotto. La cottura serve per abbattere l’avidina, una proteina che lega la vitamina H (biotina), impedendone l’assorbimento intestinale.

Valore nutrizionale 100g albume (teniamo conto che un singolo uovo ha 30-35 g di albume)

Calorie 52

Grassi 0 g

Colesterolo 0 mg           

Sodio 166 mg   

Potassio 163 mg              

Carboidrati 0,7 g             

Fibra alimentare 0 g       

Zucchero 0,7 g 

Proteine 11 g    

Calcio    7 mg     

Ferro     0,1 mg

Magnesio           11 mg

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Nato il 4/2/1993, fin da piccolo pratico calcio, sport che pratico tutt'ora. Durante gli studi universitari lavoro in diversi centri sportivi e palestre, capendo che quello non è l'ambiente che fa per me. Una volta raggiunto il traguardo della laurea nel 2016 inizio così la mia attività di personal trainer e apro il mio studio a Volvera. Nel mio studio seguo i miei clienti in ogni allenamento. Nel mio tempo libero mi piace studiare e ho avuto modo di frequentare diversi corsi, che mi hanno permesso di specializzarmi nel personal training, nella preparazione atletica, nell'allenamento funzionale e nel recupero infortuni. Nel 2019 decido di aprire questo blog per trasmettere le mie conoscenze a tutti coloro che hanno voglia di imparare e desiderano migliorare il loro stile di vita.


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