All about chicken breast. About chicken breasts: benefits and harms. Energy value of the product

Calories, kcal:

Carbohydrates, g:

Chicken fillet is usually called white meat, cleaned of skin, cartilage and bones. Chicken fillet is considered the most dietary meat of all, thanks to the least amount of fat and dietary fiber (calorizator). Fresh chicken fillet has a pink-brick color, a pleasant smell of chicken meat, the taste of cooked fillet is neutral.

Chicken fillet calories

calories chicken fillet is 110 kcal per 100 grams of product.

Chicken fillet is the record holder for the content of easily digestible animal protein, which is necessary not only for muscles, but for the whole organism as a whole for building cells. The product contains vitamins, especially a lot, as well as maintaining a high level of hemoglobin in the blood. Compared, for example, with chicken drumsticks, chicken fillet has four times less fat, so the product is excellent for dietary and unloading nutrition. For stomach diseases, it is recommended to use boiled chicken fillet, because it has the shortest digestion time.

Harm of chicken fillet

In rare cases, chicken fillet can cause allergic reactions, especially if the fillet is cooked in a pan.

Chicken fillet in weight loss

Boiled chicken fillet is one of the main ingredients of many diets, especially for athletes who build up muscle mass or in a drying period. Suitable for anyone who wants to keep their weight under control

Chicken fillet is offered in several versions - chilled or frozen. Preferably, of course, a chilled fillet, the freshness of which is checked visually - the color of the chicken meat should be uniform and not too bright, tactile - when you press the surface of the fillet, the depression should quickly disappear, otherwise you will see a defrosted fillet. An unpleasant odor is also a reason for not purchasing a product. When buying frozen chicken fillet, preference should be given to small packages containing one or two pieces, while making sure that there is no ice layer on the surface of the product.

Chicken fillet in cooking

Chicken fillet is one of the versatile products that can be cooked in various ways - boil, fry, stew, bake, grill or smoke. Minced meat is prepared from chicken fillet for making cutlets or casseroles, you can finely chop the fillet, add seasonings, egg and mayonnaise (any sauce to taste), onion and a little flour, mix and fry in the form of pancakes. Steamed broccoli and cauliflower, green salad or rice.

For more information about chicken meat, about its benefits and how to reduce the calorie content of the product, see the video clip of the TV show "About the Most Important Thing".

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"Where are my chicken breasts?!" - they joke on the Internet about a fanatical athlete who demands exclusively boiled chicken to the table and frantically builds muscles in the gym. There is some truth to this: chicken breast is an ideal dietary product. 100 grams of chicken meat contains a huge amount of easily digestible protein (23.6 grams). Fat, on the contrary, is at least 1.1 grams, and there are practically no carbohydrates (0.2 grams). And in general - only 101 calories! In a word, losing weight on chicken breast is a sure thing, but everything needs to be approached wisely: balance is important.

Benefit

We explain what is useful in chicken breast.

✔ Lots of vitamins. B vitamins, vitamins C, PP, A and amino acids help strengthen the immune system.

✔ Choline. Ensures the work of the adrenal glands and kidneys, cleanses the liver of excess fat.

✔ Absorbs excess acidity: suitable as a gentle food for gastrointestinal diseases, ulcers and gastritis.

✔ Potassium. Chicken breast useful in heart disease: the presence of potassium protects against strokes and heart attacks.

Harm

✔ Too much protein. If you eat chicken meat without measure, it can overload the kidneys and liver and disrupt their proper functioning.

✔ Not suitable for serious physical exertion. It is understandable - too few calories.

✔ Chicken skin can be dangerous. It consists of practically only fat and becomes carcinogenic when fried.

Chicken breast is easily digested: it does not cause a feeling of heaviness or bloating. And how many dishes can be prepared from it! The Chefmarket has a lot of recipes with chicken - especially in the diet menu. And all of them are unrealistically tasty and varied. We share.

Diet Options

Dietary spicy chicken breast with ginger and coriander

Fried chicken with vegetables and herbs

Diet chicken a la putanesca

Diet chicken kebab with vegetables

More satisfying options

Caesar burger

Chicken breast stuffed with mushrooms and corn cream

The vast majority of the inhabitants of our country from meat products prefer to eat poultry meat. Firstly, this is due to the high cost of other types of animal protein sources, such as lamb and pork, and secondly, many citizens are guided in their choice by knowledge about the benefits of dishes prepared from turkey or chicken fillet, which far outweighs that of meat. domestic mammals. However, when including these proteins in your diet, you need to be aware of the nutritional value and valuable qualities of specific carcass segments. The healthiest part of a chicken is the breast. This article will help you figure out if this is really the case.

Composition of chicken breast

Chicken breast in a chicken carcass is easy to identify. This part is located on both sides of the base of the bird's chest, has more White color compared to the meat of other segments, for example, legs, wings, and as a result of cooking, it has a greater dryness of protein fibers.

The product has a variety of chemical content. Almost on? it consists of proteins (100 g of chicken breast contains 23.2 g of protein). There are negligible fats in this type of meat: only 1.65 g, while there are no carbohydrates at all, although some information sources claim that there are still sugars in the brisket in a purely symbolic amount - up to 0.4 g.

The greatest value in addition to protein in the product are vitamins and minerals. There are a lot of them here, so we will list only the most important ones. Of the biologically active substances, first of all, choline, ascorbic and nicotinic acids should be mentioned. Chicken breast is also able to saturate the human body to some extent with vitamins E, A, H, K, group B. Ash also belongs to the organic elements of the brisket. The mineral composition will please the gourmet no less: the product of animal origin contains enough sulfur, phosphorus, potassium, fluorine, as well as chromium, iodine, copper, iron, zinc, magnesium, selenium, manganese, calcium. As for the calorie content, the brisket is classified as dietary species food, since it contains from 108 to 113 kcal.

Useful properties of chicken breast

A valuable product of animal origin with such a rich composition, by definition, cannot but heal the human body. Indeed, chicken breast has a lot of healing properties that each of us is able to use, as they say, "to the fullest."

Dietary brisket is a source of important amino acids. There is especially a lot of glutamine in it, which, in tandem with vitamin B3, has a beneficial effect on work. nervous system. Well, and of course, the presence of a significant amount of protein in white chicken meat makes it useful for children, the elderly and athletes.
The presence in the product of vitamins A, E, C, group B, minerals magnesium, potassium, antioxidants selenium, zinc, copper, manganese, a small amount of lipids and, as a result, "bad" cholesterol, creates all the conditions for improving the health of the cardiovascular system. This means that lovers of chicken breast dishes are not afraid of hypertension, atherosclerosis, ischemia and other diseases of this series. These features of the chemical composition of the product give hope for protecting the body from the occurrence of oncological ailments.
The absence of carbohydrates in white meat chicken is a green light for diabetics. The latter can enjoy a product of animal origin without fear of provoking a jump in blood sugar.
The presence of calcium and phosphorus in the chicken breast suggests that meat is useful for people suffering from diseases of the skeletal system and the musculoskeletal system: gout, arthritis, arthrosis, rheumatism.
The low calorie content of the product allows it to be used in diets for people trying to lose weight. With chicken breast, this is more than possible: in 7 days it’s really possible to get rid of a dozen kilos!
Regular consumption of chicken breast has a beneficial effect on the composition of the blood, besides, due to the neutralization of the increased acidity of gastric juice, it is an excellent prevention of diseases of the gastrointestinal tract: stomach and duodenal ulcers, gastritis and enterocolitis.
The white meat of the chicken breast is much healthier than that of other parts of the chicken carcass. So it is preferable to feast on them in any case. Just do not go to extremes: periodically eat the rest of the chicken carcass segments. They contain valuable substances that are absent in the brisket.
It is advisable to use the product together with the skin, since it is in the latter that the lion's share of all the vitamins and minerals of the chicken breast is located. Do not put aside the bones of this carcass segment - the main source of calcium, since they are easily chewed when proper preparation.
Chicken breast is useful for people who have undergone surgery or a serious illness, that is, during the recovery period.

Damage to chicken breast

After reviewing the information about the benefits of chicken breast, you are probably wondering: can white meat cause any damage to health? Answer: definitely not. However, this animal product still has some minor drawbacks that should be mentioned.

It has already been said above that important mineral and organic compounds necessary for hematopoiesis are present in the chicken breast: iron, magnesium and vitamin K. Alas, there are very few of them in the product, and therefore the regular inclusion of white meat in the menu of a sick person or person , experiencing a long period of recovery after a serious illness, will not improve his health as he would like.

The second drawback is the impossibility of chicken breast to become a source of energy for people engaged in heavy physical labor. Do not forget that there are no carbohydrates in this product, and if there are, then the minimum, which is by no means enough to raise morale and replenish the depleted supply of strength.

Cooking delicious diet chicken breast!

There are many culinary recipes for cooking white meat chicken breast - for every taste. But if you want to get a really useful, and not just a tasty product, you will have to take into account a few nuances.

1. It is best to boil the chicken breast rather than stew or fry it. Thus, you will not add fat and calories to it - these indicators will remain in their original form.

2. Prepare the breast as follows: first wash in running water, then cut or cut in half, if necessary. It is recommended not to lay in the pan immediately, but only after the water in the container boils.

3. Since there is a possibility of overdrying the chicken breast due to the existing trend, it is necessary to strictly observe the cooking time of the dish. Leaving the product with the skin and bones, cook it for about 30 minutes. Fillet without the parts listed above, subject to a 25-minute heat treatment. Cut in half chicken breast should be kept on the stove for 15-20 minutes.

4. Excessive heat treatment is harmful to the product - it turns the brisket from tender to "rubber".

5. To make white meat juicy, it is worth keeping it in a marinade with a minimum of spices and spices or in whipped proteins for 2-3 hours. After such a procedure, even frying will not greatly affect healing properties product.

6. Low-calorie breast can be obtained by baking it in the oven. Sprinkle the product with grated cheese beforehand for an appetizing crust, but be sure to watch the cooking time.

7. Having decided to fry the chicken breast, then by all means stew the meat along with vegetables and / or fruits. It can be bell pepper, mango, pumpkin pulp, etc. In this case, the product will turn out to be more juicy, fragrant and, of course, tasty.

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White meat is a real delicacy

Do you consider yourself a meat eater? Or maybe you are an inveterate one who, just hearing the word "meat", falls into a state of shock? Whoever you are, you will be interested to read about the benefits and dangers of white meat. And, also about how such meat differs from red meat, and who will benefit from eating it, and why ...

For all these questions, if you wish, you will be able to find the answer in our publication. And, there - eat white meat, or stay true to your vegetarian principles - decide for yourself ....

What is white meat

We are used to the fact that the meat is called red. But there is also white meat. This definition includes poultry meat (chicken - brisket area, turkey), rabbit meat, certain types of fish ... Such meat is distinguished by its dietary characteristics, is easier and faster digested by the human body, and it contains less myoglobin than red meat. It is useful to eat it for people who are more demanding on their diet due to their state of health, children, pregnant women ... But if someone else eats a piece of such white meat, there will definitely be no harm from this ...

It is noteworthy that such white meat not only differs in appearance from red, but it has a completely different taste, which cannot be confused with anything ...

Benefits of white meat chicken

Benefits of chicken

In a chicken carcass, you can find 2 types of meat - white and red. So, the brisket area contains just the most tasty morsel that interests us. It is not only tasty, but also very useful. And, scientists say that such white meat has much less cholesterol and fat than other parts of the chicken. Such meat is really low-calorie and can be eaten by those who are on a diet and take care of their weight.

Despite the rich content of carbohydrates and proteins, such white meat does not contain fats. But, although white meat is a low-calorie product, if on the contrary you want to get better, then often include this type of poultry in your diet.

Those who are going through a rehabilitation period after injuries, operations, blood loss should definitely include in their daily menu a piece of such boiled white meat.

Have you been convinced by these arguments yet? Then, what can you say about the fact that in the composition of chicken white meat there are complex vitamins of group B, which are so necessary for the normalization of metabolic processes in the body. Vitamins B9 and B12 are especially important - and they are necessary, first of all, for expectant mothers, and for those women who breastfeed their baby.

White chicken meat will also be useful for those who care about their beauty. Thanks to such a composition as vitamins A, H, PP, a whole complex of microelements, useful enzymes, the condition of your skin and hair will definitely improve, as will the bone and nervous system strengthen ...

How to cook white meat chicken

White meat chicken is actually quick and easy to cook. Even if you do not have special knowledge in the field of gastronomy and cooking - this lesson - "cooking white meat" - you can easily master. The main thing is to follow our advice and recommendations.

So, a lot of dishes can be prepared from chicken breast, the basis of which will be boiled, fried, stewed, baked, breaded, stuffed fillets. The main thing is to remember one simple rule.

No matter how you cook white chicken meat, it will inevitably become dry during the cooking process. And, in order to prevent this from happening, you need to cover it with greasy bacon on top, or put a slice of lemon or half a medium-sized onion inside the fillet. This will keep the meat from losing its natural juiciness.

As for the spices, spices and seasonings that are suitable for such white meat, it all depends on the region of your residence and your personal preferences. So, for example, in the East, white meat is flavored, but in India they prefer to stew with. Well, if you want to cook for everyone famous chicken curry - then you can not do without red turmeric.

Another good tip is to cut the meat across its fibers, then the strips will retain their shape even after heat treatment, and the meat will taste more tender ... In addition, in this way you will heat a large area - thereby significantly reducing the cooking time of the chicken fillet .

All sorts of sauces will not interfere with the taste of such meat - both store-bought and cooked by you with your own hands. You can, for example, make your own Indian sauce called murkarma, which is made from cream, garlic, onion, ginger, and almond paste. If you don’t have such exotic products at hand, you can simply fry them on olive oil until a golden crust appears, champignons or other mushrooms, add garlic and onions to them, pour in a little dry white wine, evaporate the liquid from this sauce, and then add cream to it (preferably with a fat content of 33%). Stew the resulting mass until thickened ...

As for an appetizing side dish for such white chicken meat, then it can be rice, vegetables, mushrooms and ... you won’t believe it, but even fruits. In a word, the taste of white chicken meat cannot be spoiled, because it is perfect ...

Harm of white meat chicken

Despite the benefits of white chicken meat and its pleasant taste, it still contains small amounts of iron and magnesium. These trace elements are known to be responsible for the processes of normal blood formation. Therefore, constantly “sit” only on white meat is not worth it. It is better to alternate its use with red ...

The same plus as the absence of fat in such meat can be turned into a minus. If your work is associated with physical activity in difficult conditions, then you will corny lose energy from such a dietary diet. However, all this, rather, is not even harm, but the disadvantages of this type of meat ...

And, if we talk about harm - then, here you need to pay attention to the chicken skin - it accumulates a lot harmful substances, therefore, before cooking - cooking, frying, stewing, it is better to remove it from the brisket. Well, and, of course, do not forget about the measure in everything. Therefore, alternate the consumption of white meat with red ...

It is unlikely that you will be able to find a more popular dietary product than chicken breast. The high concentration of protein and the minimum amount of carbohydrates is a real gift for those who adhere to a healthy diet or want to solve the problem of excess weight. Let's try to consider the benefits and harms of chicken breasts, as well as figure out why this type of meat is put on a pedestal diet food.

Composition features

100 grams of white meat chicken contains about 113 kilocalories. The vast majority are proteins (23.4 g), much less fat (1.9 g) and practically no carbohydrates (0.4 g).

However, after heat treatment the nutritional value of this product, and the calorie content, by the way, also changes somewhat. During cooking, the fat will boil into a liquid, the calorie content will drop to about 95 kilocalories. But the breast cooked by frying, on the contrary, is more high-calorie due to the fat in which it is cooked.

Vitamins and minerals in white chicken meat are abundant. 200 grams of the product can boast of the content of the daily requirement of vitamin PP, provide 50% of the need for B6. There is also a lot of phosphorus, magnesium, vitamin B3.

No other product contains this amount of cobalt. In addition, white chicken meat is rich in sulfur, chromium, zinc, choline, vitamins A, H, PP.

Benefits of chicken breast

Thanks to the available micro and macro elements, vitamins and other biologically active components, white chicken meat is not just a dietary product, but also a very healthy treat.

The broth made from this product is used to treat colds. It tones up the protective properties of the body, helps to strengthen the immune system. It is allowed to drink it in any volume, it is not able to harm the body, since it contains very little fat.

Chicken breast, as well as the broth cooked on its basis, are excellent medicines for pathologies of the gastrointestinal tract. To digest such a product, special energy costs are not required. Once in the stomach, there is a soft enveloping. Due to the content of vitamin PP in the product, the work of the digestive canal is normalized.

Thanks to the chicken breast, it is possible to provide the human body with most of the B vitamins. B1 takes part in metabolic processes involving fats and carbohydrates, increases metabolism, and is responsible for regulating the functioning of the digestive system. B6 is also involved in metabolic processes with carbohydrates. With the participation of B2, biological oxidation is carried out, energy is produced more intensively. Thanks to this component, the eyeball is better focused on objects that are located at a distance.

Choline, noted in the product, is able to stimulate the functioning of the kidneys and adrenal glands, making sure that the liver is not overloaded.

The systematic inclusion of such meat in the menu is well reflected in the appearance. The skin takes on a healthy look, it becomes smooth, the curls are thick and radiant, and the nails do not break so much.

It is best to boil the chicken breast. To make white meat pleasant and tasty, it is recommended to add some other ingredients during cooking (carrots, celery, onions, etc.). You can also bake white meat in the oven, you get a juicy, rich dish.

Is chicken breast bad?

White chicken meat is a special product that is practically incapable of harming the human body.

It should only be noted that such a delicacy is not entirely suitable for people who prefer physical labor. If there are serious stresses in a person’s life, then it is advisable for him to eat meat that is not chicken, but more fatty.

Chicken skin is formed mainly by fat alone, so for those who are on a diet, it needs to be removed.
Important! During frying, chicken skin becomes carcinogenic!

Before eating, chicken fillet must undergo a good heat treatment, as there is a high probability of catching salmonellosis or toxoplasmosis.

The disadvantages of white meat chicken include the likelihood of an overabundance of protein. The presence of chicken in the diet in excessive quantities can overload the kidneys and liver and lead to undesirable consequences.

How to choose chicken breast

There is a danger of purchasing a poor quality product. Suppliers are different. Some of them grow a bird on a normal natural feed. Many among them are those who increase the massiveness of the breast, by pumping carcasses with estrogen or adding antibiotics to feed. Such experiments are far from the best way to affect human health. Immunity decreases, allergic reactions may occur, the result is a hormonal imbalance. Therefore, it is recommended to buy chicken meat in those places that you have already checked or in specialized stores.

If you can't buy natural product in the countryside, it will be possible to get rid of the vast majority of chemicals only by thorough cooking.

When planning to buy chicken breast in a store, you need to pay attention to its appearance. Choose chilled product Pink colour, without bruising and inclusions. It is better not to take large pieces, most likely, such a chicken was overfed with hormones. It is important to pay attention to the date of manufacture: chicken breast can be stored for no more than 5 days.

Chicken breast is the main component of the ideal diet. From this product you can prepare not only many different delicious meals, it is also an excellent tool for restoring health and building muscle mass.

Benefit

We explain what is useful in chicken breast.

✔ Lots of vitamins. B vitamins, vitamins C, PP, A and amino acids help strengthen the immune system.

✔ Choline. Ensures the work of the adrenal glands and kidneys, cleanses the liver of excess fat.

✔ Absorbs excess acidity: suitable as a gentle food for gastrointestinal diseases, ulcers and gastritis.

✔ Potassium. Chicken breast is useful for heart disease: the presence of potassium protects against strokes and heart attacks.

Harm

✔ Too much protein. If you eat chicken meat without measure, it can overload the kidneys and liver and disrupt their proper functioning.

✔ Not suitable for serious physical exertion. It is understandable - too few calories.

✔ Chicken skin can be dangerous. It consists of practically only fat and becomes carcinogenic when fried.

Diet Options

Dietary spicy chicken breast with ginger and coriander

Fried chicken with vegetables and herbs

Diet chicken a la putanesca

Diet chicken kebab with vegetables

More satisfying options

Caesar burger

Chicken breast stuffed with mushrooms and corn cream

Chicken breast in teriyaki sauce with go and green peas

Meat should be present in the diet of every person, it saturates the body with a huge amount of useful substances necessary for the normal functioning of all organs and systems. And an excellent option for such meat will be chicken, or rather chicken fillet. This is a dietary product that is available to each of us. The topic of our conversation today will be the use of chicken fillet for children. Recall the calorie content of chicken fillet, and also clarify what benefits and harms a child can have from eating it (in other words, consider it beneficial features and contraindications to the consumption of chicken fillet).

About what chicken fillet is valued for, what are the benefits of it to the body

Chicken fillet can rightly be called the most valuable part of the chicken. If we talk about the amount of unique protein contained in it, then not a single type of meat is characterized by the same indicators. Chicken fillet protein is a source of 92% of amino acids, which are indispensable for a growing child's body.

Such meat contains a lot of phosphorus and other the most useful elements, among which are vitamins H and PP. In addition, such a product is rich in sulfur, chromium and cobalt.

Its calorie content is one hundred and ten kilocalories per hundred grams of product.

Chicken fillet is an excellent meat for baby food. Such a product contains very little connective tissue, so it is easily absorbed.

The protein in this meat is construction material, necessary for every cell of the child's body, for the full growth of the muscular system. It is also necessary for adequate and continuous development of the brain and mental capacity. The fillet contains a unique amino acid histidine, which is important for the full growth and formation of all tissues. The amino acid tryptophan is also present in chicken meat, which is converted into serotonin in the body and has some calming and relaxing effect on the children's body.

Chicken meat contains some iron. It helps to maintain a normal level of hemoglobin and optimizes blood formation processes. And for children, this is very important, as a huge amount.

B vitamins in the composition of the fillet are needed for the full development of the child's nervous system and to ensure a normal response to stress. Also provide such useful substances. Even B vitamins are important for the activity of the body's defenses.

Chicken white meat is a source that helps to cope with fatigue (which is important during the training of a child), improves memory by an order of magnitude and has a positive effect on immunity.

By itself, useful qualities chicken fillet is largely determined by the method of its preparation. This product is best boiled, stewed, steamed or in the oven. Fried meat loses a lot of nutrients during cooking and generally does not bring much benefit to the body.

About who should not eat chicken fillet, what harm from it

Chicken fillet for children is not always useful because it provokes allergic reactions. Therefore, when introducing such a product into the diet, you need to be especially careful. High-quality meat can be given to children closer to the age of one. And classic broilers, which are sold in all stores, are advised to introduce a baby into the diet closer to two or three years.

It is worth noting that the quality indicators of chicken fillet are determined by the conditions in which the bird lived: they directly depend on the feed that it was fed. After all, almost all chickens grown on an industrial scale receive compound feed. And besides, manufacturers give them antibacterial agents that help prevent the spread of infections among birds that are in mass conditions. Such drugs are really effective, but they remain in the meat and then enter the body. Moreover, it is almost impossible to identify the volumes of antibiotics in meat.

Hormones that are used to make the bird grow faster and actively build muscle mass can also harm the child.

How to introduce chicken meat into the children's diet?

High-quality chicken meat can be given to babies from nine to ten months. Most often, such a product is administered after and when the body of the crumbs normally adapts to them. Chicken meat is given to the baby in accordance with general rules introduction of complementary foods.

For a child, it is better to buy chilled chicken. A frozen product is not the best option, because when freezing and thawing, meat loses some of its nutrients. When buying chicken fillet, you must definitely study what is written on the package. And immediately before cooking, the skin and possible fat should be removed from it.

Before preparing a meal for a child, thoroughly rinse the meat, and do not forget that it needs to be cooked for a sufficient time. Only a well-cooked (steamed, stewed or baked) product will be safe enough for a growing organism.

Chicken can be given to children two to three times a week. It is best to serve such dishes with vegetables - stewed or fresh (in the form of a salad). So the meat is absorbed by the body as well as possible.

Chicken fillet is a dietary food product that should be present in the children's diet.

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Chicken breast is a part of the carcass, which is distinguished by its whiter color and its dryness after cooking (see photo). It is located on both sides of the base of the chest. Chicken breast is a very popular food item in almost every corner of the world. Every housewife certainly has her own original recipe.

How to choose and store?

Today, a fairly large assortment of chicken breasts is presented on store shelves. Some of them are small, others are very large. At such moments, the question arises, what should a high-quality and fresh chicken breast look like? Now let's try to find out:

Chicken breast can be stored in the refrigerator for up to two days. If you do not plan to use it at this time, then it is better to freeze it immediately.

Useful properties of a dietary product

The benefit of chicken breast lies in its chemical composition and low calorie content. This product is the basis of the diet of people who want to lose weight, watch their figure or are actively involved in sports. The protein found in chicken is considered the best and most easily digestible. Chicken breast is also distinguished by the fact that it has practically no harmful cholesterol. With regular use, you can significantly improve metabolism, as well as reduce the risk of diseases of the cardiovascular system. It is recommended to include chicken breast dishes in your diet in the presence of serious injuries and injuries, as well as burns and blood loss.

The composition of the chicken breast includes a full complex of B vitamins, which is important for metabolism and for the normal functioning of the nervous system. Due to the presence of vitamin B9 and B12, this product is very useful for pregnant women, as they contribute to the normal development of the fetus and improve the well-being of the expectant mother. There are other vitamins in white chicken meat, for example, PP, A, etc. This product also has a rich mineral complex. When eating chicken breast, blood circulation improves, as well as external state skin and hair.

Use in cooking

Chicken breast can be classified as a universal product, as it can be subjected to any heat treatment, for example, stew, boil, steam, grill, etc. To date, there are a huge number of dishes using this product. From the breast, you can cook various snacks, salads, barbecue and barbecue. On its basis, prepare the first and second courses. Due to the delicate and neutral taste, when combined with different products and spices, you can get a new original, and most importantly, very tasty dish.

Chicken breasts can be served with various side dishes: potatoes, cereals, pasta as well as vegetables. Minced meat is also made from them, which is used to make cutlets, dumplings, and also as a filling for various pastries.

How to cook delicious and juicy chicken breast?

Despite the fact that chicken breast is very easy to prepare, it has its own characteristics that should be taken into account in order to make the final dish tasty. Very often, during cooking, the breast turns out to be dry, since there are practically no fats in it. To avoid this problem, it is recommended to pre-hold it for some time in the marinade or cream.

There are also a few secrets on how to boil chicken breast so that it does not dry out. If you use frozen meat, then it must be thawed first, for this, leave the breast at room temperature. Shouldn't be used hot water or microwave to speed up the process. Be sure to rinse the breasts in running water. Your goal is tasty meat, which means that it is worth laying the breasts in already boiling water. The lid should be closed or leave a small gap for steam to escape. The cooking time of chicken breast depends on its size and type:

With the skin and bones, the breast will cook for about half an hour.
Without skin and bones about 25 min. If the breast is pre-cut in half, the time will be reduced to 15-20 minutes.

The finished chicken breast will be white in color and can be easily broken apart with your hands or cutlery.

Harm of chicken breast and contraindications

Chicken breast can be harmful if there is an individual intolerance to the product.

Chicken meat is now one of the most common food products. Firstly, it is relatively inexpensive, secondly, chicken is a dietary product with low fat content and high digestibility, and thirdly, it is quickly and easily prepared with a minimum of additional ingredients. That is why it is a popular culinary product and many are interested in what to cook with chicken fillet, they are looking for recipes for this. Let's help them!

To begin with, let's figure out why chicken meat has become so popular and thanks to what properties it is considered so useful.

Firstly, it contains a lot of easily digestible protein (more than any other meat), and in addition there are polyunsaturated fatty acids. This makes it a prophylactic against stroke, heart attack, ischemia and hypertension. Also, chicken contains very little cholesterol, second only to fish products.

This meat contains a high content of B vitamins, as well as trace elements and minerals - iron, phosphorus, selenium, calcium, sulfur, copper and magnesium.

Chicken meat is indicated for various disorders and diseases of the digestive system, regardless of the level of acidity. Despite the high amount of protein, it contains a minimum of calories, and it is recommended for dietary nutrition for obesity, diabetes, and diseases of the cardiovascular system.

All of the above advantages of this product affect the appearance when it is used. Chicken meat contributes to the good condition of hair and nails, normal vision and a slender figure.

How tasty and quick to cook chicken fillet?

1) Cut the fillet into small cubes - about a centimeter. Fold in a deep bowl, beat in an egg and add a couple of tablespoons of mayonnaise. Mix thoroughly, adding salt and pepper, add a little flour in order to give the resulting mixture a thicker consistency. Heat the vegetable oil in a frying pan and spread the fillets from the bowl like pancakes. Fry them on both sides until golden brown.

2) Cut the fillet into strips, mix semolina with salt and spices in a separate plate. Roll the fillet in it. At this time, put a frying pan on the fire with vegetable oil and warm it up. Lay the strips of meat on it and fry until golden brown. Then reduce the heat and let the resulting sticks sweat until cooked. Lay them out on a paper towel to soak up excess oil.

3) Take a few chicken fillets and cut them into small pieces for beating. In order to properly beat off chicken meat - use cling film. Put a piece of meat on a layer of film and cover with another layer on top. So it will not stick to your hands, or to the board, or to the hammer. Cut off the meat. In a hotel bowl, beat the egg, in another - mix salt, pepper and other spices as desired, in another - prepare the crushed crackers. Sprinkle the resulting chops with salt and spices, then dip first in the egg, then in the breadcrumbs, then again in the egg. Now fry them in a pan until cooked. In principle, they can already be eaten, but you can make them even tastier. To do this, cut the tomato into thin rings and grate the cheese. Put the chops on a baking sheet, sprinkle with cheese and place a tomato circle on top. Send to the oven preheated to 180C for a couple of minutes - until the cheese melts.

4) Take the chicken fillet and cut into small pieces. Arrange them randomly in a baking dish. Between them, spread thinly sliced \u200b\u200bpotato slices. You can salt to taste. Pour the resulting mass with cream. Spoon the tomato paste on top of them without stirring. You can also sprinkle generously with lemon juice on top. Send the baking sheet to the oven with a temperature of 180C for half an hour. Then take it out, sprinkle with grated cheese and send it back until it melts.

5) Cut the fillet into large squares. Snip each square on the side to make it look like a pocket. Put a pre-prepared filling in it - finely chopped mushrooms should be mixed with grated cheese, salt and spices, as well as herbs - to taste. Carefully fold the filled pockets into a baking dish and pour sour cream mixed with spices. Bake in the oven at 180C for about twenty minutes.

6) Boil the chicken fillet and three eggs. Cut them into cubes and put them in a salad bowl. Also cut a couple of medium tomatoes and grate 200g. hard cheese. Open a can of green peas. Mix all ingredients with mayonnaise and add salt to taste. Such a salad will be a very nutritious and healthy dish.

7) Chicken fillet can be baked very quickly in the oven by simply rubbing it with garlic and salt. You can add mayonnaise or any seasonings to them. If the skin remains on the fillet, then it will be more juicy. It is necessary to bake for a short time - from 20 to 45 minutes, depending on the thickness and amount of meat. It is best to use special baking bags for cooking, which can be purchased at any store.

So you know what to cook from chicken fillet for yourself and quickly and tasty. I showed you how in every possible way it can be combined with different ingredients. This useful and common product, and therefore quite worthy of more frequent inclusion in your daily menu.

It is unlikely that you will be able to find a more popular dietary product than chicken breast. The high concentration of protein and the minimum amount of carbohydrates is a real gift for those who adhere to a healthy diet or want to solve the problem of excess weight. Let's try to consider the benefits and harms of chicken breasts, as well as to figure out why this type of meat is put on a dietary pedestal.

Composition features

100 grams of white meat chicken contains about 113 kilocalories. The vast majority are proteins (23.4 g), much less fat (1.9 g) and practically no carbohydrates (0.4 g).

However, after heat treatment, the nutritional value of this product, and the calorie content, by the way, also changes somewhat. During cooking, the fat will boil into a liquid, the calorie content will drop to about 95 kilocalories. But the breast cooked by frying, on the contrary, is more high-calorie due to the fat in which it is cooked.

No other product contains this amount of cobalt. In addition, white chicken meat is rich in sulfur, chromium, zinc, choline, vitamins A, H, PP.

Benefits of chicken breast

Thanks to the available micro and macro elements, vitamins and other biologically active components, white chicken meat is not just a dietary product, but also a very healthy treat.

Choline, noted in the product, is able to stimulate the functioning of the kidneys and adrenal glands, making sure that the liver is not overloaded.

Is chicken breast bad?

White chicken meat is a special product that is practically incapable of harming the human body.

Chicken skin is formed mainly by fat alone, so for those who are on a diet, it needs to be removed.
Important! During frying, chicken skin becomes carcinogenic!

Before eating, chicken fillet must undergo a good heat treatment, as there is a high probability of catching salmonellosis or toxoplasmosis.

How to choose chicken breast

If it is not possible to buy a natural product in the village, then it will be possible to get rid of the vast majority of chemicals only through thorough cooking.

When planning to buy chicken breast in a store, you need to pay attention to its appearance. Choose a product that is chilled, pink in color, without bruising and inclusions. It is better not to take large pieces, most likely, such a chicken was overfed with hormones. It is important to pay attention to the date of manufacture: chicken breast can be stored for no more than 5 days.

Chicken breast is the main component of the ideal diet. From this product you can cook not only many different delicious dishes, it is also an excellent tool for restoring health and building muscle mass.

Video: about the dangers and benefits of chicken breasts

Chicken breast is a popular product that is classified as white meat with specific properties. However, not everyone knows what is the peculiarity, as well as the benefits and harms of chicken breast for our body and how its use affects the functioning of the body. Get to know the features of the product in detail.

Nutritional value and calorie content of chicken breast

Chicken breast is considered the leader in the optimal combination of proteins and fats: 25% protein accounts for only 2% fat. That is why athletes and bodybuilders love this product so much, because eating breast allows you to increase muscle mass (thanks to protein) without increasing adipose tissue.

The breast contains an element such as choline, vitamins A, B, C, H and PP, as well as minerals, which include zinc, magnesium, selenium, iron, chlorine, copper, potassium, sodium, phosphorus and many others. . Thanks to this extensive set of minerals, its use significantly improves heart function, increases the body's immunity and helps it quickly rehabilitate after illness: it is not without reason that chicken broth is considered useful for people with colds.

Particularly significant are vitamins of groups A, C and H, which have the ability to cleanse the liver, improve blood circulation, positively affect the functioning of the gastrointestinal tract and adrenal glands. No less valuable B9 and B12 are of particular benefit to pregnant women: thanks to them, chicken breast has the ability to help normal growth and development of the fetus.

According to the calorie content of the product, it is known that 100 g of it contains 113 kcal, which means that one such serving provides 7-10% of the total daily requirement man in energy.

6 g proteins;
9 g fat;
and 0.4 g of carbohydrates.

Benefits of chicken breast

Thanks to the rich chemical composition breast has high beneficial properties:

its use neutralizes the acidity of the gastrointestinal tract, which is especially important for people suffering from stomach ulcers;
due to its low calorie content, it is considered one of the best dietary products, and therefore nutritionists especially recommend using it for overweight people;
included in the list of low cholesterol foods: approximately 70 mg per 100 g of product (for example, 100 g of drumstick meat contains about 85 mg of cholesterol with the same concentration of vitamins and minerals).

The benefits of boiled chicken breast are in improving metabolism, the condition of the skin, hair and nails. It is strongly recommended to include it in your diet for those people who have suffered physical injuries or damage to the muscular skeleton;

The unique composition of the chicken breast has great importance for the formation of the diet of a nursing mother, since the B vitamins contained in it will help the development of the nervous system and brain of the child, iron will promote hematopoiesis, and vitamin D and phosphorus will maximize the health of the skeletal system and metabolism.

It is also known that one chicken breast contains daily allowance niacin, which is beneficial for the muscles, forming their endurance and strength.

Benefits of chicken breast for weight loss

Thus, white meat serves as the main component in the protein diet of athletes, helping to build muscle mass.

Its use improves metabolism and weight loss, as well as the risk of beriberi, poor health on diets due to the rich vitamin complex.

chicken breast diet

There are many options for diets based on chicken breast meat.

Consider the most popular of them:

Chicken mono diet

It provides for the use of exclusively chicken meat for three days - about 100 g per meal.

In total, up to six such techniques can be performed per day.

Important! An obligatory moment of a chicken mono-diet is the use of a sufficient amount of liquid throughout the entire period. The best option water is considered, but healthy herbal teas and freshly squeezed natural juices can also be included here.

This diet can help you lose up to 3 kilograms of weight.

Chicken breast with kefir

One of the most effective is a diet based on the use of chicken breast and kefir, the duration of which is 9 days.

During the first three days, only green apples are allowed - 1.5 kg per day.

For the next three days, only chicken breast fillets should be consumed - boiled or steamed, without salt, spices or seasonings (about 1 kg per day).

Over the next two days, you should drink only kefir with no more than 1% fat content - about 2 liters per day.

On the last day, you need to drink up to 1.5 liters of chicken broth without salt.

The result of the diet is to get rid of more than 10 kg of excess weight and feel great: for the entire period, the body is cleansed of toxins and accumulated toxins.

Chicken breast and green buckwheat

Such a diet is quite sparing and promotes soft and smooth weight loss. Moreover, the combination of the properties of chicken breast and green buckwheat brings invaluable benefits to the body, especially due to the unique set of proteins.

Sample diet menu:

Breakfast includes 150 g of steamed green buckwheat, as well as 200 - 250 ml of unsweetened green tea.
During the second breakfast, you need to drink a glass of fat-free kefir.
Lunch consists of 150 g of boiled meat without salt and spices, a serving of green buckwheat sprouts and a salad of spinach, cabbage and greens.
The second snack includes 200 ml of low-fat yogurt without any fillers.
For dinner, you need to eat 100 g of steamed green buckwheat, you are allowed to drink a cup of tea.

Attention! Dinner should be taken 4-5 hours before bedtime. Drinking is also very important. daily allowance liquids - 1.5 - 2 liters. Best Option becomes ordinary water without gas.

Is chicken breast good for diabetes?

Chicken breast meat is one of the few products that are allowed to be consumed in diabetes mellitus with the certainty that this will not cause harm with the specifics of the disease: due to the absence of carbohydrates in the product, its glycemic index is zero! In addition, white meat is useful in diabetes due to its easy digestibility: this is influenced by a positive ratio of polyunsaturated fatty acids.

Therefore, with diabetes, chicken breast can be cooked in absolutely any form, with the exception of frying using fats.

Boiled chicken breast is beneficial for obese people with type 2 diabetes. It is important to note that it is advisable to remove the skin from the meat before cooking, since it contains some fat and cholesterol, and they can harm diabetics even in small quantities.

How to properly cook chicken breast

In terms of culinary properties, chicken breast has a controversial reputation. Its nutritional value, which is well suited for diets, meets the problem of meat dryness in dishes with it. However, it all depends on the secrets that can solve such complaints.

How and how much to cook chicken breast

Steamed chicken breast is the simplest healthy option in which the meat will not be digested and retain its beneficial properties.

To give the meat a tender structure and juiciness, it must first be beaten off. Do it with food film a culinary mallet without spikes.

If it is not possible to use a double boiler, boil water in a saucepan filled to a third and place a sieve or grate with the product on it. Optionally, you can add various herbs or spices. Close the top tightly and hold for 15 to 25 minutes, depending on the size of the breast.

It is better to cook in a pre-prepared broth: put onions, carrots, peppercorns and various spices in boiling water and cook for several minutes. Then put the breast itself into the broth and cook under a closed lid for 5-10 minutes (focusing on the size of the breast). After turning off the heat, leave the meat under the lid in the broth for another 15 minutes, until completely cooled.

How to fry chicken breast

Before the frying process itself, it is best to hold the breast for some time in saltine - a strong solution with salt, sugar and various spices. The saltine itself should be chilled, with salt and sugar already dissolved in it.

To prepare it you will need:

1 liter of water;
60 g of sea salt;
40 g brown sugar;
spices to taste.

Cooking steps:

The breast should stay in saltine for 2 - 6 hours, after which it will become very juicy and tender in taste.
After "staying" in the solution, the meat must be slightly beaten off with a culinary hammer, and then boldly fried - about 3 minutes on each side, without covering with a lid.
After covering the pan with a lid, fry for another 3-5 minutes on each side.

Chicken breast in the oven

The process of baking a breast is very simple - you just need:

Grease the meat with olive or sunflower oil beforehand.
Put it in parchment or a baking sleeve (so the breast will turn out even more appetizing) and place in the oven, heated to no more than 160 ° C.
Bake for approximately 12 minutes.

What goes with chicken breast

It is probably difficult to find a more versatile product: in combination with others, the breast has no equal. Side dishes, spaghetti, vegetables, lettuce, eggs, cheese: countless options where the chicken breast will show its multifaceted taste qualities! White meat is an excellent basis proper nutrition, therefore, we present a list of the most useful combinations for the body:

rocket salad with olive oil;
broccoli;
cauliflower, Beijing and stewed cabbage;
vegetable salad (cucumbers, tomatoes, peppers, greens);
beans: beans, peas, corn;
mushrooms;
cereals: rice, buckwheat (fried and green), millet, wheat; porridge and others.

Is chicken breast bad?

It all depends on the purpose of use: various conditions metamorphosis happens with products, when the benefits can turn into harm to the body: this also applies to the properties of the chicken breast.

The point, first of all, is the high concentration of protein, which for some people, especially children, can become a dangerous allergen. In this case, cooking skinless meat can help.

Attention! Before feeding (including breastfeeding) a child must conduct a test reaction.

Other " weakness"The product is fats, or, better to say, their almost complete absence. It is known that the lack of fat leads to a decrease in the production of sex hormones - female and male.

The product also sins with an insufficient amount of mineral salts. The thing is that it has very few blood capillaries, which usually contain all these substances.

Therefore, eating only white meat, you can seriously harm the work of your body: after all, with a lack of minerals, the body has the ability to “take away” them from itself, which is fraught with damage to the collapse of bones and teeth, hair loss and brittle nails.

To balance the fat and minerals in the product, the advice is reversed: eat meat along with the skin, which contains, among other things, fat-soluble vitamins A, D, K.

Contraindications to the use of chicken breast

The main contraindications of white meat are the use of fried, smoked and grilled breasts: such methods of processing meat are strictly contraindicated for people suffering from gastritis or other gastric diseases.

Frequent use of the product for gastrointestinal problems can cause serious harm: chicken meat tends to “linger” in the colon and provoke putrefactive processes, when various bacteria begin to actively multiply on undigested particles, and their cleavage products are absorbed into the blood.

Another pressing problem is the content of harmful hormones in chicken meat. Here you can breathe easier, since the dark meat of other parts of the bird accumulates most of all, and the white meat of the brisket is considered low-toxic in this regard.

The benefits and harms of smoked chicken breast

Smoked chicken breast is obtained through a long heat treatment. High harm is caused by cold, chemical smoking. And relatively optimal and harmless is hot smoking of the breast. Since real natural smoked chicken breast should not contain any flavor enhancers or additives, but only meat and salt, buying a smoked product from a trusted manufacturer or smoking at home will guarantee the right technology.

It is strictly forbidden for people with problems of the digestive system to use meat of any kind of smoking.

How to choose chicken breast when buying

Before you put a chicken breast in your grocery cart, it needs to be carefully inspected. If white streaks are visible on the meat, you should not take it: they indicate that this chicken grew too quickly, and its adipose tissue was formed unevenly. This means that the product contains fats and additives that can cause serious harm to health.

You should not take meat with pale veins: this is evidence of feeding the bird with antibiotics and hormones to accelerate growth. Regular consumption of such meat can contribute to obesity, as well as kidney and liver diseases.

Conclusion

A detailed acquaintance with the product in response to the question, what are the benefits and harms of chicken breast for the human body, can be completed with the conclusion: chicken breast meat is considered the most easily digestible and useful, because it contains a huge amount of structural proteins and microelements. That is why the breast is valued as the basis of a protein diet: with its help, you can get rid of extra pounds and gain muscle mass in a fairly short period. However, the abuse of white meat can turn into harm due to insufficient amounts of fats and minerals.

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When properly prepared, a serving of chicken meat contains a minimum of calories. It is useful for use in a sports diet.

The use of fats and oils significantly increases the calorie content of the finished chicken fillet.

Useful elements

Meat contains a certain percentage of useful vitamins and minerals. The indicator is minimal, varies from 30 to 50% of the daily need. A high level of vitamins, minerals is found in cereals, vegetables and fruits. There is six times more potassium in boiled potatoes than in chicken meat prepared in the same way.

The safety of chicken meat

Fresh meat is a potential breeding ground for bacteria. When exposed to raw chicken, pathogenic bacteria begin to multiply actively. When purchasing and preparing raw meat it needs to be processed. It is recommended to thoroughly rinse the meat before use. running water, to kill bacteria, soak in saline solution.

Low cost product

The growing period of one chicken is up to one year. During this time, the carcass gains weight from 2.5 to 3 kg. To feed the carcass, food costs are necessary, the cost of meat is growing. Manufacturers are trying to reduce the cost of the product. Broiler growth schemes are being developed. Growth hormones are added to the diet, which affect the rapid weight gain. Substances are not always useful, they may not bring the desired benefit to the human body. When choosing meat, you should understand the method of growing poultry. Remember, cheap does not mean quality.

How to choose the right meat

Eating one piece of meat a month will not harm the body. When dieting for the purpose of muscle growth, choose the right product. Trust the manufacturer who guarantees the quality. Do not poison the body chemicals. homemade chicken deteriorates in the refrigerator on the second day, has bad smell. Poor-quality fillet, which contains preservatives, is stored for a week.

If the basis of your dietary diet is chicken breast, pay attention to the places of purchase. A poor quality product will not work.

Chicken white meat (fillet) is one of the most dietary sources of protein, and it is used by both athletes and people on diets. Chicken breasts are included in the diet of almost all people who follow healthy eating. Many are used to even refusing other parts of the chicken, because it is the breasts that are the leanest part. But is this meat absolutely perfect, or does it still have its drawbacks?

The benefits and harms of chicken breasts: what do you not know?

If you remove the skin from the chicken breast, then only the defatted meat will remain. But few people know that this meat contains a very small amount of mineral salts. In addition, the same chicken skin contains animal fats necessary for dissolving vitamins in the body, as well as necessary for human body cholesterol.

Chicken breasts, when compared with other parts of the chicken, contain less calcium, iron, potassium, magnesium, phosphorus. Therefore, eating such meat constantly, you impoverish your body. If you eat meat with a low content of minerals, the body begins to "pull" them from internal sources - bones and teeth.

On the other hand, chicken breasts contain vitamins B9 and B12, which are very important for humans, as well as A, H, F and PP.

Should You Eat Chicken Thighs and Legs?

Dark chicken meat has its drawbacks, and they are far from being associated with a high fat content. You all know that in modern broiler chicken farming, they are treated with antibiotics and given special preparations for growth. All of these drugs are more are deposited precisely in the shins and thighs of the chicken. From this point of view, chicken breasts are safer..

Drawing conclusions

If you think about it, you can understand that in the current situation in our time it is extremely difficult to find a completely environmentally friendly and healthy food. This is partly why you need to eat a variety of foods so that you get the maximum amount of essential vitamins and minerals from food. In part, their lack can be compensated for with special preparations, but most should be ingested from the daily diet.

If you do not sit on pre-competitive drying (diet does not count) - do not deny yourself dark chicken meat, at least periodically. Chicken can be cooked whole in the oven so that the meat retains a maximum of nutrients.

It is also important what kind of chicken meat you buy. Of course, ideally, it is good to have familiar farmers who bring their own chicken to the markets, grown without hormonal drugs and antibiotics. Fortunately, recently people have begun to appear who are interested in supplying such meat to cities. You just need to search. If you are sure of the "pure" origin of the chicken, you can not be afraid to eat any parts of this bird.

Otherwise, if there are no ecological options, try to buy chicken meat of well-known large brands. Avoid "underground" stores and unknown manufacturers.

Do not underestimate such a wonderful product as chicken breast, but you should not abuse it either. Eat a variety and be healthy!

Today more and more people are becoming adherents healthy lifestyle life. Yes, people refuse bad habits Start exercising, eat right. Proper nutrition is the key to health and longevity. All doctors and nutritionists agree that chicken breast is a valuable product for the human body. This part of the bird is considered dietary, hypoallergenic. Chicken breast is often included in the diet sports nutrition, diets for weight loss. What are the benefits of chicken breast?

The benefits of white poultry meat in its composition

It is in the chicken breast (fillet) that contains the maximum concentration of useful components. White meat has far less fat, cholesterol and calories than dark meat from chicken drumsticks and thighs. It should be noted that against the background of the constant consumption of only dark poultry meat, inflammatory processes in the intestines and intestinal pollution develop.

The composition of the chicken breast includes a large amount of vitamins. The main vitamins are group B. This group fills almost all types of white meat, and is necessary for the normalization of metabolic processes. There are a lot of vitamins B12, B9, B6 in the breast. Also, the product contains other necessary vitamin groups: K, A, H, PP, F.

The benefits of white chicken meat also lie in the high content of trace elements:

Cobalt;
Zinc;
Chromium;
Iron;
Fluorine;
Magnesium;
Potassium;
Phosphorus;

chicken breast calories

This part of the bird is the most dietary, low-calorie. 100 grams of fillet contains no more than 112 kcal. During the cooking process, the calorie content is further reduced, to about 95 kcal. This is due to the dissolution of fats, which pass into the broth. Therefore, boiled white chicken meat is recommended to eat while dieting.

Chicken breast is one of the main sources of proteins. Protein allows you to maintain high activity, ability to work. 100 grams of meat contains about 30% protein, which cannot but please athletes. The minimum amount of fat can also be considered an advantage of white meat. But, this only applies to fillet - breast without skin.

Useful properties of chicken breast

What are the benefits of chicken breast? It is immediately worth highlighting the benefits of the B vitamin group. They are simply indispensable for normal metabolism in the body. Thus, the state of health of a person is normal, body weight decreases. Also, a high level of folic acid is very beneficial for both men and women during the conception of a child. Already pregnant women folic acid necessary for the full formation of the nervous system of the fetus, its development.

In addition, B vitamins provide the following benefits to the human central nervous system:

Raise the mood;
Normalize sleep;
Reduce sensitivity to stressful situations;
Eliminate fatigue;
Favorably affect the functions of the brain.

White chicken meat is very useful for the bone and muscle system due to the high concentration of protein and phosphorus. These same elements are important for the normal functioning of the adrenal glands and kidneys. But, in the case of urological chronic diseases, the amount of protein should be reduced. Fillet broth is very useful for the digestive system. The use of such a light broth gently envelops the intestinal mucosa, neutralizes excess stomach acid. Therefore, the product is recommended for use in gastritis, stomach ulcers, duodenitis.

You can appreciate the benefits of fillet thanks to potassium. A sufficient level of potassium in the body is important for the prevention cardiovascular diseases. Thus, the microelement reduces arterial pressure, strengthens the heart muscle. It is very important to remember that regular consumption of white breast strengthens the walls of blood vessels, cleanses them of cholesterol. Consequently, the risk of developing atherosclerosis is reduced.

The product is useful for athletes. Low calorie, high protein - ideal for sports nutrition. Using boiled fillet, you can achieve maximum endurance during training, rapid recovery of muscle fibers after exercise. Also, white meat activates the transformation process subcutaneous fat into muscle mass. Due to this property, chicken breast is included in the diet.

Can chicken breast hurt?

This product has few downsides. But, nevertheless, there are some. So, it is forbidden to eat chicken with the skin. The fact is that the maximum amount of harmful fats is concentrated in the skin. And in the process of frying, these fats automatically turn into carcinogens. Carcinogens are known to be the main cause of cancer.

Chicken fillet should be carefully thermally processed. With insufficient cooking, there is a risk of getting sick with a serious disease - salmonellosis. Also, raw chicken meat can cause taxoplasmosis. The main disadvantage of white breast is an excess of protein. In some diseases (diseases of the genitourinary system, kidneys), protein is generally excluded from food. It is not advised to eat chicken breast for those who are engaged in heavy physical labor. In this case, it is better to give preference to more fatty varieties.

Do not forget that there is a high risk of purchasing a low-quality product. Today, chicken is actively exported. For their rapid growth, various antibiotics and growth hormones are used. But, one thing pleases that the maximum concentration of these harmful substances is concentrated in the hips. The breast is considered the cleanest part of the chicken.

Selects quality chicken breast

When choosing a chicken breast, you should pay attention, first of all, to the appearance. If the fillet has white veins, you should not buy it. This suggests that the bird's growth process was accelerated, and its adipose tissue did not develop evenly.

The color of the fillet is uniform, pink. The aroma should not feel musty. A piece of breast should not have a slimy texture. It is better to choose medium-sized fillets. The shelf life of the product is also important. Chilled, the breast is stored for a maximum of 5 days. If the meat is frozen, it will last up to six months. Defrosting chicken breast should be natural - in the refrigerator. If you defrost meat at room temperature, its useful properties and taste will be lost.

Nutritional value and calorie content of chicken breast

According to the calorie content of the product, it is known that 100 g of it contains 113 kcal, which means that one such portion provides 7-10% of the total daily human energy requirement.

6 g proteins;
9 g fat;
and 0.4 g of carbohydrates.

Benefits of chicken breast

Due to the rich chemical composition, the breast has high beneficial properties:

its use neutralizes the acidity of the gastrointestinal tract, which is especially important for people suffering from stomach ulcers;
due to its low calorie content, it is considered one of the best dietary products, and therefore nutritionists especially recommend using it for overweight people;
included in the list of low cholesterol foods: approximately 70 mg per 100 g of product (for example, 100 g of drumstick meat contains about 85 mg of cholesterol with the same concentration of vitamins and minerals).

The unique composition of the chicken breast is of great importance for the formation of the diet of a nursing mother, since the B vitamins contained in it will help the development of the nervous system and brain of the child, iron will promote hematopoiesis, and vitamin D and phosphorus will maximize the health of the skeletal system and metabolism.

It is also known that one chicken breast contains the daily rate of niacin, which is beneficial for the muscles, forming their endurance and strength.

Benefits of chicken breast for weight loss

Thus, white meat serves as the main component in the protein diet of athletes, helping to build muscle mass.

Its use improves metabolism and weight loss, as well as the risk of beriberi, poor health on diets due to the rich vitamin complex.

chicken breast diet

There are many options for diets based on chicken breast meat.

Consider the most popular of them:

Chicken mono diet

It provides for the use of exclusively chicken meat for three days - about 100 g per meal.

In total, up to six such techniques can be performed per day.

Important! An obligatory moment of a chicken mono-diet is the use of a sufficient amount of liquid throughout the entire period. Water is considered the best option, but healthy herbal teas and freshly squeezed natural juices can also be included here.

This diet can help you lose up to 3 kilograms of weight.

Chicken breast with kefir

One of the most effective is a diet based on the use of chicken breast and kefir, the duration of which is 9 days.

During the first three days, only green apples are allowed - 1.5 kg per day.

For the next three days, only chicken breast fillets should be consumed - boiled or steamed, without salt, spices or seasonings (about 1 kg per day).

Over the next two days, you should drink only kefir with no more than 1% fat content - about 2 liters per day.

On the last day, you need to drink up to 1.5 liters of chicken broth without salt.

The result of the diet is to get rid of more than 10 kg of excess weight and feel great: for the entire period, the body is cleansed of toxins and accumulated toxins.

Chicken breast and green buckwheat

Sample diet menu:

Breakfast includes 150 g of steamed green buckwheat, as well as 200 - 250 ml of unsweetened green tea.
During the second breakfast, you need to drink a glass of fat-free kefir.
Lunch consists of 150 g of boiled meat without salt and spices, a serving of green buckwheat sprouts and a salad of spinach, cabbage and greens.
The second snack includes 200 ml of low-fat yogurt without any fillers.
For dinner, you need to eat 100 g of steamed green buckwheat, you are allowed to drink a cup of tea.

Attention! Dinner should be taken 4-5 hours before bedtime. It is also very important to drink the daily norm of liquid - 1.5 - 2 liters. The best option would be ordinary water without gas.

Is chicken breast good for diabetes?

Therefore, with diabetes, chicken breast can be cooked in absolutely any form, with the exception of frying using fats.

How to properly cook chicken breast

How and how much to cook chicken breast

Steamed chicken breast is the simplest healthy option in which the meat will not be digested and retain its beneficial properties.

To give the meat a tender structure and juiciness, it must first be beaten off. This is done with a cling film with a culinary mallet without spikes.

How to fry chicken breast

To prepare it you will need:

1 liter of water;
60 g of sea salt;
40 g brown sugar;
spices to taste.

Cooking steps:

The breast should stay in saltine for 2 - 6 hours, after which it will become very juicy and tender in taste.
After "staying" in the solution, the meat must be slightly beaten off with a culinary hammer, and then boldly fried - about 3 minutes on each side, without covering with a lid.
After covering the pan with a lid, fry for another 3-5 minutes on each side.

Chicken breast in the oven

The process of baking a breast is very simple - you just need:

Grease the meat with olive or sunflower oil beforehand.
Put it in parchment or a baking sleeve (so the breast will turn out even more appetizing) and place in the oven, heated to no more than 160 ° C.
Bake for approximately 12 minutes.

What goes with chicken breast

It is probably difficult to find a more versatile product: in combination with others, the breast has no equal. Side dishes, spaghetti, vegetables, lettuce, eggs, cheese: countless options where the chicken breast will show its multifaceted taste qualities! White meat is an excellent basis for proper nutrition, so we present a list of the most beneficial combinations for the body:

rocket salad with olive oil;
broccoli;
cauliflower, Beijing and stewed cabbage;
vegetable salad (cucumbers, tomatoes, peppers, greens);
beans: beans, peas, corn;
mushrooms;
cereals: rice, buckwheat (fried and green), millet, wheat; porridge and others.

Is chicken breast bad?

It all depends on the purpose of use: under various conditions, metamorphosis occurs with products, when the benefit can turn into harm to the body: this also applies to the properties of chicken breast.

The point, first of all, is the high concentration of protein, which for some people, especially children, can become a dangerous allergen. In this case, cooking skinless meat can help.

Attention! Before feeding (including breastfeeding) a child must conduct a test reaction.

Another "weak point" of the product is fats, or, better to say, their almost complete absence. It is known that the lack of fat leads to a decrease in the production of sex hormones - female and male.

The product also sins with an insufficient amount of mineral salts. The thing is that it has very few blood capillaries, which usually contain all these substances.

To balance the fat and minerals in the product, the advice is reversed: eat meat along with the skin, which contains, among other things, fat-soluble vitamins A, D, K.

Contraindications to the use of chicken breast

The benefits and harms of smoked chicken breast

It is strictly forbidden for people with problems of the digestive system to use meat of any kind of smoking.

How to choose chicken breast when buying

Conclusion

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Chicken meat - the benefits and harms of white chicken meat should be known to every person. White chicken meat not only differs significantly in color from the meat of other parts, but also differs in taste. At the same time, white is considered very useful.

Benefits of white meat chicken

So, what is benefits of white meat:

compared to other types of meat, white contains less cholesterol and significantly less fat;
white meat is low-calorie;
white meat contains quite a lot of protein and carbohydrates, but does not contain fat;
chicken breast is especially beneficial for those who are looking to gain weight;
the composition of white meat chicken allows you to use it in the rehabilitation period after serious injuries and blood loss.

However, this is not all health benefits of chicken meat. White chicken meat contains a complex of B vitamins, which are necessary for normal metabolism. Vitamins B9 and B12 are considered especially important for pregnant women and nursing mothers - they contribute to the normal development of the fetus and support the well-being of the mother.

It is also worth noting that white chicken contains other vitamins- A, H, F and PP, as well as a complex of trace elements and various enzymes. This composition provides a beneficial effect on the skin and hair, strengthens the bones and the nervous system.

Harm of white meat

First of all, it should be noted that in white chicken meat, in comparison with other types of meat, contains very little iron and magnesium- trace elements that are necessary for normal hematopoiesis. In this regard, it is worth noting that when recovering from major operations, red meat should also be included in the diet.

Just as importantly, chicken breast is not suitable for those who work in difficult conditions. In this case dietary properties meat will play "against" the consumer, as workers need food that provides them with energy. But even taking into account all of the above, white chicken meat cannot be called harmful.

It is also worth remembering the notorious skin, which is not only oily in itself, but also accumulates many harmful substances during frying. So if you want to reduce the harm from meat, then the skin should be removed before cooking. Also, you should not eat white chicken meat every day - remember that everything needs a measure and for the normal functioning of organs and systems you need variety, so a couple of times a week it’s enough to treat yourself to white, and other days give preference to other varieties.

Firstly, chicken breast contains very few mineral salts, the lack of which can lead to the destruction of bones and teeth.

Secondly, the low amount of fat, which is a plus for white meat, is also a minus. Fat is necessary for a person to produce hormones. If the percentage of body fat drops below 20-30%, the necessary hormones will simply stop being produced, which will lead to serious consequences.

But all these factors do not mean that you should give up chicken. You just need to use it in moderation, and also do not forget about the existence of other products.

Try to include in your diet not only chicken breasts, but also other parts of it: thighs, wings. They are called "dark meat" because they contain more blood capillaries, which increases the fat content. Alternate the different parts of the chicken in your diet and how you cook them.

Which chicken breast to choose

A very important condition is the quality of the chicken that you take. Remember that birds are now presented in stores, in the cultivation of which they use a lot of unnatural substances. Of course, it is best to buy meat in the village from trusted people in whom you are confident. If this is not possible, you can get rid of the overwhelming amount of chemicals in the product only by cooking. No other heat treatment will remove so many harmful substances from meat.

Also, do not forget about seafood and include them in your diet at least once a week, and then no problems with necessary quantity useful substances will not be.