ডিম কি নিশ্চিন্তে খেতে পারবেন?
- অধ্যাপক এবিএম আবদুল্লাহ
- লেখক : অধ্যাপক, মেডিসিন বিভাগ ডিন,মেডিসিন অনুষদ, বঙ্গবন্ধু শেখ মুজিবমেডিক্যাল বিশ্ববিদ্যালয়, ঢাকা
১৪ অক্টোবর বিশ্ব ডিম দিবস। এবারের প্রতিপাদ্য বিষয় ‘সুস্থ যদি থাকতে চান, প্রতিদিন ডিম খান’। ভিয়েনায় ১৯৯৬ সালে অনুষ্ঠিত একটি বিশেষ সম্মেলনে জনসাধারণকে ডিম খাওয়ার ব্যাপারে সচেতন করার লক্ষ্যে প্রতিবছর অক্টোবর মাসের দ্বিতীয় শুক্রবার ‘বিশ্ব ডিম দিবস’ পালন করার সিদ্ধান্ত গৃহীত হয়।
প্রতিদিনের খাদ্য তালিকায় বিশেষ করে নাস্তার সময় সবাই ডিম খেতে পছন্দ করেন। সময় স্বল্পতার জন্য ভাতের সাথে তরকারির বিকল্প হিসেবে ডিম ভাজি বা ভর্তা করেও অনেককে খেতে হয়। প্রশ্নটা হলো প্রতিদিন বা নিয়মিত ডিম খাওয়া যাবে কি যাবে না, এ নিয়ে ডাক্তার, রোগী এমনকি সুস্থ মানুষের মাঝেও বিভ্রান্তি বা দ্বিধাদ্বন্দ্ব ছিল এবং এখনও আছে। বিশেষ করে যাদের বয়স একটু বেশি, ডায়াবেটিস, উচ্চ রক্তচাপ, স্ট্রোক বা হৃদরোগে আক্রান্ত হয়েছেন এমন রোগী অথবা যাদের রক্তে কোলেস্টেরল বা অন্যান্য চর্বির পরিমাণ বেশি, তাদের ডিম খেতে নিষেধ বা সম্পূর্ণ বর্জন করতে বলা হয়। অনেকেই আবার ডিমের কুসুম বাদ দিয়ে শুধু সাদা অংশটুকুই খেতে বলেন। এর কারণ একটাই, তা হলো ডিম খেলে কোলেস্টেরল বাড়ে, তাতে উচ্চরক্তচাপ, স্ট্রোক এবং হৃদরোগের ঝুঁকি বাড়ে। এতদিনের এই ধারণাটা আসলে সত্যি নয়। ডিম খেলে রক্তের কোলেস্টেরলের মাত্রা ততটা বৃদ্ধি পায় না। একজন পূর্ণবয়স্ক সুস্থ মানুষ দৈনিক গড়ে ৩০০ মিলিগ্রাম পর্যন্ত কোলেস্টেরল গ্রহণ করতে পারেন। আর একটি ডিমে রয়েছে মাত্র ২০০ মিলিগ্রাম কোলেস্টেরল।
তাই বিশেষজ্ঞগণ এমনকি আমেরিকান হার্ট এ্যাসোসিয়েশন এখন আর তাদের খাদ্যের গাইড লাইনে ডিম খাওয়াকে নিরুৎসাহিত করছেন না। যে কোন ব্যক্তি ডিমের সাদা অংশ খেলে কোন সমস্যাতো হবেই না, এমনকি কুসুমসহ সম্পূর্ণ ডিম খেলেও উচ্চ রক্তচাপ, কোলেস্টেরল ও হৃদরোগের ঝুঁকি থাকে না। একটি বড় গবেষণায় প্রতীয়মান হয়েছে, প্রতি সপ্তাহে ৫-৬টি ডিম আহারে হৃদরোগ, স্ট্রোক বা অন্যান্য ধরনের হৃদরোগের কোন ঝুঁকি নেই। ব্রিটিশ মেডিক্যাল জার্নালে বলা হয়, দিনে ১টি ডিম হার্টের জন্য ক্ষতিকর নয়। সকালের নাস্তায় একটি ডিম কোলেস্টেরল প্রোফাইলের ওপর তেমন কোন প্রভাব ফলে না, যতটা প্রভাব ফেলে আপনার সকালের নাস্তায় মিষ্টি বা চর্বি জাতীয় খাবারে।
ডিমে আছে ভিটামিন এ, ই, বি ৬, বি ১২, ফলেট, ফসফরাস, ক্যালসিয়াম, আয়রন, জিঙ্ক, ম্যাঙ্গানিজ, সেলেনিয়াম, এ্যামাইনো এ্যাসিড ইত্যাদি। ডিম খেলে এগুলো সহজলভ্য এবং দামে সাশ্রয়ী। ডিমের মধ্যে যে প্রোটিন, ভিটামিন বি ১২, রাইবোফ্লোবিন, ফলেট ও ভিটামিন ডি রয়েছে, তা কোলেস্টেরল বৃদ্ধির ক্ষতিকর প্রভাব কমিয়ে দয়। এমনকি অনেকদিন সংরক্ষিত বা প্রক্রিয়াজাত মাংস খাওয়ার চেয়ে ডিম ভাল বিকল্প খাদ্য হতে পারে।
অনেকে হাঁস বা মুরগির ডিম এমনকি সাদা বা লালচে ডিম খাওয়া নিয়ে দ্বিধাদ্বন্দ্বে ভুগেন, আসলে সব ধরনের ডিমের পুষ্টিগুণ একই রকম। কেউ কেউ আবার কাঁচা ডিম খেতে পছন্দ করেন, এমনকি কাঁচা ডিমের পুষ্টিগুণ বেশি বলে মনে করেন, এ ধারণাটাও সত্যি নয়। বরং কাঁচা ডিম খেলে সালমোনেলা জাতীয় ব্যাক্টেরিয়ায় আক্রান্তের ঝুঁকি থাকে।
তরুণরা এবং যারা বেশি কায়িক পরিশ্রম করেন, তারা নিয়মিত ডিম খেতে পারেন। এমনকি বয়স্করা সপ্তাহে কয়েকটি ডিম খেতে পারবেন। আর যারা বিভিন্ন রোগে আক্রান্ত হয়ে দুর্বল হয়ে পড়েছেন, তাদের সুস্বাস্থ্যের জন্য নিয়মিত ডিম খাওয়া উচিত। তবে কিডনি অকেজো বা রেনাল ফেইলুরের রোগী ডাক্তারের পরামর্শ অনুযায়ী ডিম খাবেন, কারণ কিডনি ফেইলুরে প্রোটিন কম খাওয়া উচিত। কারও কারও বেলায় ডিম খেলে এ্যালার্জি জাতীয় সমস্যা হতে পারে, সে ক্ষেত্রে চিকিৎসকের পরামর্শ নিতে হবে।
উপসংহারে বলা যায় :
১. ডিম অবশ্যই একটি প্রাকৃতিক পুষ্টিকর খাদ্য যার মধ্যে খাদ্যের সকল উপাদানই বিদ্যমান। সব বয়সের মানুষের পুষ্টি চাহিদা পূরণে ডিম অত্যন্ত কার্যকর। শিশুর দৈহিক বৃদ্ধি, মানসিক দক্ষতা এবং মহিলাদের শারীরিক চাহিদা পূরণে ডিম অত্যন্ত জরুরী।
২. ডিমে উচ্চ কোলেস্টেরল আছে বটে, কিন্তু তা রক্তের কোলেস্টেরল বৃদ্ধি করে না। বরং রক্তের ভাল কোলেস্টেরল (ঐউখ) বৃদ্ধি করে। সাথে সাথে ট্রাইগি সোরাইডও কমায়।
৩. ডিমে এন্টিঅক্সিডেন্ট যথেষ্ট পরিমাণে থাকে, যা শরীরের বিভিন্ন অঙ্গ-প্রত্যঙ্গের কার্যকারিতায় সহায়ক, অন্ধত্ব দূরীকরণেও সহায়ক।
৪. নিয়মিত ডিম খেলে হৃদরোগ বৃদ্ধি পায় না, বরং ব্রেনের স্ট্রোক কমাতে সহায়তা করে।
৫. টাইপ ২ ডায়াবেটিস ও স্তন ক্যান্সার প্রতিরোধে ডিম কিছুটা হলেও কার্যকর।
অতএব সুস্বাস্থ্য এবং খাদ্যের জরুরী উপাদান প্রোটিন গ্রহণের জন্য নিয়মিত ডিম খাওয়া নিয়ে কোন বিতর্ক বা বিভ্রান্তির অবকাশ নেই।
more information from internate ;
Cholesterol & Eggs: How Many Eggs Can You Eat Per Day?
Last updated: January 13, 2016 by Mehdi
You eat 40 whole eggs per week. 5 to 6 eggs daily at breakfast. You eat them with veggies, really like them and feel full of energy at the gym each time your day starts with an omelet. But everyone tells you you’re crazy eating so many eggs. They tell you eggs are unhealthy because they’re full of cholesterol. You’ll clog your arteries and die if you continue. Sounds familiar? Truth or myth? Let’s see. Why People Say Eating Lots of Eggs is Unhealthy. Eggs contain high amounts of cholesterol. 1 large egg has about 200mg cholesterol and 5g of fat. Almost half of that fat is saturated fat. The logic is that since eggs are high in cholesterol, a high egg consumption will increase your blood cholesterol. So by cutting eggs from your diet, your blood cholesterol will decrease. This, however, isn’t how your body works. Facts on Cholesterol. You can find studies showing that high cholesterol levels will make you live longer and more immune to infections & diseases than low cholesterol levels. More facts: Your Body Makes Cholesterol. Your liver makes 3-6x more cholesterol than you can get eating eggs and other animal products. Cholesterol is Vital To Your Body. You need it for the production of steroid hormones like Testosterone and to build & repair cells. Dietary Cholesterol Isn’t Bound to Blood Cholesterol. There’s no relation to cholesterol & saturated fat intake to higher cholesterol levels. Benefits of Eating The Egg Yolk. Eating the yolk makes your life easier since you don’t have to separate it from the egg white each time. Eating the yolk is also healthier for 3 reasons: More Vitamins. The yolk is full of vitamins A, D, E. Vitamin D is especially important since most people lack vitamin D. Twice The Protein. Eating whole eggs doubles the protein intake you’d get eating egg whites only: the yolk contains half the protein. Increased Testosterone Levels. Saturated fat and cholesterol increase testosterone production. Both are heavily present in the egg yolk. How to Protect Yourself Against Heart Diseases. This is the real concern people have regarding cholesterol. Some things you can do. Lose Fat. People with high cholesterol usually have excess body fat. Read the article on fat loss and apply. Exercise. This will make you lose fat and improve your health. Check StrongLifts 5×5 if you don’t know where to start. Eat Healthy. No more junk food, sodas, artificial trans-fats and refined sugars. Apply the 8 nutrition rules. Get Antioxidants. Like berries and green tea. These keep your LDL particles acting normal, preventing blockage in arteries. Relax. Stress can negatively influence your cholesterol levels. Relax, take breaks, exercise, think positive, … Avoid Drugs. Cholesterol lowering drugs are harmful to your liver in the long-term and useless if you don’t eat healthier, exercise and lose fat. If you tried the above and your cholesterol levels haven’t improved, then MAYBE you’re part of the minority of the population who’s genetically predisposed.
Read more: http://stronglifts.com/cholesterol-saturated-fat-how-many-eggs-daily/
How Many Eggs Are Safe to Eat?
more information from internate ;
Cholesterol & Eggs: How Many Eggs Can You Eat Per Day?
Last updated: January 13, 2016 by Mehdi
You eat 40 whole eggs per week. 5 to 6 eggs daily at breakfast. You eat them with veggies, really like them and feel full of energy at the gym each time your day starts with an omelet. But everyone tells you you’re crazy eating so many eggs. They tell you eggs are unhealthy because they’re full of cholesterol. You’ll clog your arteries and die if you continue. Sounds familiar? Truth or myth? Let’s see. Why People Say Eating Lots of Eggs is Unhealthy. Eggs contain high amounts of cholesterol. 1 large egg has about 200mg cholesterol and 5g of fat. Almost half of that fat is saturated fat. The logic is that since eggs are high in cholesterol, a high egg consumption will increase your blood cholesterol. So by cutting eggs from your diet, your blood cholesterol will decrease. This, however, isn’t how your body works. Facts on Cholesterol. You can find studies showing that high cholesterol levels will make you live longer and more immune to infections & diseases than low cholesterol levels. More facts: Your Body Makes Cholesterol. Your liver makes 3-6x more cholesterol than you can get eating eggs and other animal products. Cholesterol is Vital To Your Body. You need it for the production of steroid hormones like Testosterone and to build & repair cells. Dietary Cholesterol Isn’t Bound to Blood Cholesterol. There’s no relation to cholesterol & saturated fat intake to higher cholesterol levels. Benefits of Eating The Egg Yolk. Eating the yolk makes your life easier since you don’t have to separate it from the egg white each time. Eating the yolk is also healthier for 3 reasons: More Vitamins. The yolk is full of vitamins A, D, E. Vitamin D is especially important since most people lack vitamin D. Twice The Protein. Eating whole eggs doubles the protein intake you’d get eating egg whites only: the yolk contains half the protein. Increased Testosterone Levels. Saturated fat and cholesterol increase testosterone production. Both are heavily present in the egg yolk. How to Protect Yourself Against Heart Diseases. This is the real concern people have regarding cholesterol. Some things you can do. Lose Fat. People with high cholesterol usually have excess body fat. Read the article on fat loss and apply. Exercise. This will make you lose fat and improve your health. Check StrongLifts 5×5 if you don’t know where to start. Eat Healthy. No more junk food, sodas, artificial trans-fats and refined sugars. Apply the 8 nutrition rules. Get Antioxidants. Like berries and green tea. These keep your LDL particles acting normal, preventing blockage in arteries. Relax. Stress can negatively influence your cholesterol levels. Relax, take breaks, exercise, think positive, … Avoid Drugs. Cholesterol lowering drugs are harmful to your liver in the long-term and useless if you don’t eat healthier, exercise and lose fat. If you tried the above and your cholesterol levels haven’t improved, then MAYBE you’re part of the minority of the population who’s genetically predisposed.
Read more: http://stronglifts.com/cholesterol-saturated-fat-how-many-eggs-daily/
How Many Eggs Are Safe to Eat?
Will eggs make you fat? Will they raise your cholesterol? Are they a health food? Finally learn how many eggs are safe to eat each day, and why there's no need to fear the yolk.
I’m known for many things: my love of nut butters, writing books and creating content for health and fitness brands, and being a passionate supporter for the University of Colorado. Above them all, many people still know me as “the egg guy.”
It started in graduate school when low funds made it necessary to survive on a diet that consisted of eggs. Lots and lots of eggs. How many? If we’re being honest, I ate 144 eggs every 2 weeks. Costco was my best friend, and I even had a period of time when I considered purchasing a hen to lay eggs.
The most common question during that time (besides, “Gross!” and “Are you out of your mind?”) was, “Isn’t that unhealthy?”
By all signs my extreme egg consumption did no harm. (Read: my cholesterol was very healthy.)
Still, the distrust of eggs as a “health food” left me with one option: Eat eggs every day and measure everything from a health perspective. The results was “The Great Eggsperiment,” which I conducted while I was editorial director of LIVESTRONG.COM. What I learned is valuable when you try to decide, “How many eggs should I eat each day.” As I look back, I decided to recap what I learned and provide some new thoughts. -AB
I began the Eggsperiment with one simple goal: To find out if eggs were
healthy.
Understanding The Great Eggsperiment
While the parameters of my experiment are far from the strict standards of anything that would ever be published in a scientific journal, this was my own (affordable) method of investigating the impact of consistent egg consumption on my diet.
Along the way I tried to examine a variety of factors, some as subjective as “How do I feel today?” I kept a journal to log if I was ever tired or lacking energy, I tracked my workouts, checked my body weight, and all along I made sure to keep three things consistent:
- I ate 3 eggs every day during the entire process (whole eggs, that is, including the yolk)
- I followed the same caloric input and macro-nutrient profile for the entire process. It was the same diet that I followed for a month prior to the diet to establish some sort of baseline. In the month prior, my weight did not fluctuate, as the goal was to eat for maintenance.
- I used the same training approach during the Eggsperiment–and did not deviate from the type of plan that was used a month prior.
And while lifestyle factors were great (wasn’t tired, felt good), I really wanted to assess the bigger picture; the questions that people always ask: Do eggs hurt your cholesterol and make you fat?
The Starting Point
When I went to my doctor for my initial blood work, this was my starting point:
Weight: 175
Total cholesterol: 132
HDL (the good stuff): 56
LDL (the bad stuff): 66
Triglycerides: 30
Body Fat: 13% (This was a small wake up call. I prefer to be around 10% year round.)
The End Result
Weight: 175
Total cholesterol: 133
HDL (the good stuff): 59
LDL (the bad stuff): 64
Triglyercides: 30
Body Fat: 12%
Are Eggs Bad for Cholesterol?
Before we try and decipher these numbers, let’s remember that a number of factors can influence results. By no means should this be a situation where you look at the bottom line and think: “If I eat 3 eggs per day, I’ll have the same results.”
The biggest confounding variable is that I started out healthy. This, undoubtedly, will influence any type of diet experiment (or eggsperiment) that I conduct on myself.
With that said, my good cholesterol (HDL) went up, bad cholesterol (LDL) went down, body weight stayed the same as my body fat decreased slightly. Some people might look and think, “But your total cholesterol went up.”
Maybe if I had much higher cholesterol, this would be an issue. Anything less than 200 ml/dL is considered very healthy. And again, the changes were positive–more of the good stuff and less of the bad. All of this occurred in a little more than 3 months of work.
So why do some many people associated eggs with high cholesterol? Really it’s just a big misunderstanding because eggs don’t raise cholesterol the way you think. There’s a pretty substantial amount of research suggesting cholesterol benefits of eating eggs, (see here, and here, and here), thus making it harder to believe that A) eggs are bad for cholesterol (unless specific genetic factors identified in your own body by a doctor) or B) that they cause heart problems.
Should I Eat the Yolk?
Yes…and yes. Just in case this was lost in translation, I was eating three whole eggs per day. Not just the whites. And the reason is simple: The yolk is the best part. Both in taste and nutrition.
The yolk is where you find all of the fat soluble vitamins (A, D, E, K) as well as the majority of zinc, calcium, folate, and memory boosting lecithin. And you can’t forget Vitamin B12, which has been shown to help with fat breakdown.
While the whites still offer protein, it’s only slightly more than 50 percent of the total amount. The yolks are part of what give eggs the highest possible biological value, which is a measure of how well a food suits your body’s protein needs.
If you’re looking for the healthiest way to eat your eggs, your best bet is to keep the yolk. (The exception: Let’s say you’re on a “diet” and are counting macros or keeping fat lower, there’s no problem just eating a bunch of eat whites and saving calories. Sometimes I do it myself, but the reason isn’t to avoid the yolk or for health reasons; it’s to save calories or eat fewer grams of fat per day.)
So…Eggs are Healthy?
Eating eggs didn’t have any harmful effects on my health. And as I charted over the course of the program, I experienced a boost in strength and learned about the various benefits of eggs, leading me to consider them one of the healthiest foods in the world. (Big caveat: if you’re allergic or sensitive to eggs, please don’t eat them. Read that line again and remember that as personal variables are an important consideration for everyone.)
Without a doubt, I’d love to see more research conducted. We can never stop learning and making sure that what we’re putting into our bodies is good and healthy for us.
As always, you’ll want to make sure that you consult with any doctor before beginning a diet. But don’t be afraid to argue or question that age-old fear of fat (specifically saturated) or the idea that eggs are bad.
Eggs are both nutritious and safe to eat. Many people are concerned about cholesterol levels in eggs. Here we’ll explain how you can safely include eggs as part of your healthy food choices.
Understanding Eggs and Cholesterol: How many eggs can you eat?
Eggs are both nutritious and safe to eat. Many people are concerned about cholesterol levels in eggs. Here we’ll explain how you can safely include eggs as part of your healthy food choices.
Eggs are nutritious
Eggs are nutrient packed – the yolk and white provide several essential nutrients. The egg yolk includes Vitamins A, D, E and B12, riboflavin, selenium and folate. The white provides a good source of high-quality protein. With 5 g of fat per egg, and no trans fat, eggs can easily fit into your daily fat recommendation.Some eggs have omega-3 fatty acids, which may help in the protection against cardiovascular disease.Canada’s Food Guide recommends 2-3 servings of Meat and Alternatives every day for adults. Since eggs are nutrient rich, 2 eggs are equal to one serving from the Meat and Alternatives food group.
Understanding dietary cholesterol and eggs
Your body will naturally produce cholesterol, a fat-like substance. It helps to produce hormones that your body needs. The amount of cholesterol in your body (both natural and from food) is sometimes referred to as blood cholesterol levels. Cholesterol is also found in animal food sources, including eggs. This is called dietary cholesterol. Not too long ago, the egg industry suffered from bad press surrounding dietary cholesterol and heart disease. It was thought that dietary cholesterol was the main reason for high blood cholesterol levels. Today’s research shows that there are lots of reasons why you may have high blood cholesterol levels. Genetics, body weight and your blood lipid levels all impact the way your body responds to the cholesterol in foods. In general, it is important to limit your intake of foods high in cholesterol as well as saturated and trans fat. This is your first step in preventing and treating cardiovascular disease.
How many eggs can you eat in a day?
One egg contains about 186 mg of cholesterol, which is found mostly in the yolk. As with most foods, eggs should be eaten in moderation. Eggs can be a healthy food choice when you limit other foods with saturated and trans fat. A healthy person without high blood cholesterol, diabetes or a history of heart disease can eat an average of one whole egg per day. This does not increase your risk for cardiovascular disease. If you have high blood cholesterol, diabetes or heart disease, you should limit your intake ofwhole eggs to two or less per week. This will help prevent cardiovascular disease. Limit your consumption of eggs along with other foods high in cholesterol, saturated and trans fat.
Eggs are part of healthy eating for children too
Eggs are nutritious and provide a good amount of quality protein to keep up with your child’s energy levels. Eggs can be a healthy food choice for children in moderation, along with a variety of other healthy foods from the other food groups. Canada’s Food Guide recommends that children from ages 2-8 have 1 serving from the Meat and Alternatives food group each day. Children 9-13 can have 1-2 servings from this food group each day.
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