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
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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