La proteína del huevo es un magnifico recurso para cubrir nuestras necesidades diarias, contiene todos los aminoácidos esenciales y se asimila muy bien, pero para ello ¿cómo debemos consumirla, cruda o cocinada? Seguro que muchos recordareis la película de Rocky donde veíamos a Stallone beber huevos crudos, lo siento pero NO tenemos que hacerle caso.
Para que nuestro organismo asimile correctamente la clara de huevo tiene que ser desnaturalizada, comer claras crudas además de no ser nada digerible, no te lo recomiendo por su poco agradable sabor y porque podría estar infectada por salmonela.
Las principales proteínas de la clara de huevo son ovoalbúminas, ovotransferinas y ovomucoides, cuya estructura en estado crudo es una cadena larga estructurada que nuestro sistema digestivo no puede romper y por tanto no puede asimilar sus aminoácidos. Para que podamos aprovecharla, la clara debe ser desnaturalizada, es decir, debemos cambiar su estructura pero sin modificar su composición, solamente se destruyen algunos enlaces para que su absorción sea más fácil.
Esta desnaturalización se consigue de varias maneras:
- Al batirla: la estructura puede cambiar, pero no eliminas el riesgo de salmonela o la acción del ovomucoide y ovoinhibidor, una enzima antiproteinasa que bloquea la asimilación de los aminoácidos que ingerimos.
- Añadiendo ácido sulfúrico: pero en ese caso no te recomiendo que la comas.
- Calentándola: Como hacemos habitualmente a través de la plancha en tortillas, huevos… hervido con los huevos cocidos, etc. De este modo nuestro cuerpo puede asimilarla perfectamente y se desactivan los ovomucoides y ovoinhibidores.
Ya sabes, si realmente quieres aprovechar todos los beneficios que te aporta el huevo y no correr el riesgo de sufrir salmonelosis cómelos siempre cocinados y olvida los huevos crudos. Si quieres descubrir más sobre el huevo, no te pierdas mi otro artículo, el huevo y lo que nunca se cuenta.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
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