Egg

Er du glad i egg?

Egg gir et godt tilskudd av mange av vitaminene og mineralene kroppen trenger. Selv om egg kun bidrar med rundt 1 % av kaloriinntaket vårt, så er egg den nest viktigste kilden til vitamin E, den tredje viktigste kilden til vitamin D og den fjerde viktigste kilden til vitamin B12 i det norske kostholdet (Opplysningskontoret for egg).

En porsjonsomelett bestående av to egg har et høyt innhold av protein, umettet fett, vitamin D, vitamin E, riboflavin, folat, vitamin B12, selen og fosfor. Den inneholder også vitamin A, jern, sink og jod. Et gjennomsnittlig egg inneholder cirka 80 kalorier.

Det er altså mange gode grunner til å spise egg!

Næringsstoffet protein er bygget opp av 20 aminosyrer, hvorav åtte er essensielle, altså livsnødvendige. Proteinet i egg inneholder en høy andel av de ulike essensielle aminosyrene som kroppen vår ikke klarer å produsere selv, og kalles derfor protein av høy kvalitet. Proteiner er blant annet byggesteiner for musklene, og for å vedlikeholde og bygge ny muskelmasse, trenger kroppen påfyll av proteiner fra mat. 

Det er like mye protein i egget uansett tilberedning, du trenger altså ikke drikke rå egg etter trening. Kos deg heller med en god omelett eller eggesalat!

Kan man spise ubegrensede mengder egg? De fleste har nok hørt at inntaket av egg kan påvirke kolesterolet. Dette stemmer, men bare for halvparten av oss. Det er genetisk bestemt om du får høyere kolesterolnivåer i blodet av å spise kolesterol fra eggeplomme, eggehvite inneholder ikke kolesterol, eller om det ikke påvirkes i det hele tatt. En tommelfingerregel er at om du har høyt kolesterol, kan det være greit å holde seg til 1-2 egg i uka. Har du normalt kolesterol kan du unne deg mer.

Egg bør oppbevares kjølig, helst i kjøleskap. Da er de holdbare i flere uker, ja, egentlig i flere måneder. Men, på samme måte som ost, bør egg også tempereres før vi skal bruke dem. Med romtempererte egg er det lettere å utnytte eggets gode egenskaper i matlagingen. For egg tåler godt å oppbevares i romtemperatur (på kjøkkenbenken) et par dager før bruk. Man kan også fryse egg, men da må de knekkes først, og plomme og hvite røres sammen.

Alle eggene som du finner i butikken er underlagt en streng salmonellakontroll. Dette gjør at vi trygt kan nyte rå egg, for eksempel i smoothie, eggedosis og desserter.  

Egg- og avokadosalat med kalkunskinke

8 stk egg

3 stk små avokado

4 ss cottage cheese

2 ss finkuttet frisk gressløk

1⁄2 ts salt

1⁄4 ts pepper

4 stk små fullkorntortilla

200 g frisk spinat

100 g naturell kalkunpålegg

Kok egg i 10 minutter og avkjøl dem under rennende kaldt vann. Skrell eggene.

Kutt egg og avokado i mindre biter. Bland sammen avokado, cottage cheese, gressløk, salt og pepper. Vend inn eggebitene.

Fordel avokadosalat, spinat og skiver av kalkunfilet på tortillalefser. Rull sammen og server.

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