In the Middle Ages, weak children and the elderly, as well as the sick and wounded, were given drink as a strengthening agent, and white poultry meat, mainly breasts, was given to eat. With a rather low level of medicine, our ancestors intuitively understood that this particular product contains a lot needed by the body proteins and few hard-to-digest fats. Therefore, this part of the bird carcass can confidently be called a dietary product. The calorie content of boiled chicken breasts is quite low, and the health benefits are incomparably higher. First, protein. There is about 30 g of it in 100 g of product. Therefore, the white meat of “sea fish” is eaten with pleasure not only by those losing weight, but also by bodybuilders: after all, protein is involved in the “building” of muscles. There is a negligible amount of fat and carbohydrates in the poultry breast. However, when calculating the calorie content of boiled meat, it is necessary to take into account several factors: whether the meat is with or without bones, whether there is skin, how long the product was cooked. Indeed, in its raw form, pure fillet has 115 kcal, meat with bones - 137. Largest quantity fat is found in the skin. Meat with it, but without bones, has a nutritional value of 165 kcal per 100 g.

The method is also important culinary processing. Naturally, when we fry something, we add oil to the pan - the product itself is very nutritious. After frying, the chicken becomes so delicious golden brown crust... But, alas, its calorie content increases to 200 kcal. But during cooking, the opposite process occurs: boiling water “takes away” calories, making the meat even leaner. After this heat treatment, the broth contains 20% nutritional value raw meat. And the calorie content of boiled chicken breasts drops to 95 kcal. Of course, this indicator is applicable for skinless fillets.

Now let's look at the so-called White poultry meat is a real storehouse useful minerals(zinc, phosphorus, iron, potassium and calcium), as well as vitamins (B2, B3, K, E, PP). These substances will raise the overall tone of the body, and the low calorie content of boiled chicken breasts will help you get rid of five unwanted kilograms in 10 days. Sufficient quantity The protein obtained with such a diet does not cause hunger at all, strengthens muscles and improves the functioning of the gastrointestinal tract.

With this diet, you are allowed to eat no more than 400 g boiled breast without skin per day. It is advisable not to salt food, and also eliminate sugar from the diet. Additional components for meat can be raw or boiled vegetables, unpolished rice. It is permissible to drink coffee and green tea no sugar, fresh fruit. Based on the fact that the calorie content of a boiled chicken breast in a daily dose is about 400 kcal, you can eat and drink another 900 units of everything else. At the end of the diet, you can treat yourself to dried fruits and nuts in the morning.

If the taste of boiled meat seems bland to you, you should think about other culinary methods for processing the product. You can first boil the chicken and then lightly smoke it in a special smoky apparatus. This simple technique will give the meat an appetizing smoky flavor. The calorie content of the breast is also small - 160 kcal. But most in a successful way processing is kebab. However, the meat should be marinated in vinegar, and the heat from the coals will melt away the excess fat. So the nutritional value finished product will be 116 kcal.

Chicken meat has always been considered a healthy and low-calorie food, especially its loin section. Sirloin refers to breast meat without skin. It contains the most useful properties. The calorie content of chicken breast largely depends on its content and method of preparation. It can be increased or, conversely, decreased by choosing how to process it. Also, the calorie content of a dish made from it will be determined by the use of accompanying ingredients.

Chicken breast composition

The fillet is the most important and significant element of the carcass. It contains the following substances:

Animal proteins containing amino acids. They contribute to the saturation of the body and help with the development of living tissues;
Magnesium and sulfur;
Chromium and Phosphorus. It is involved in the process of building new cells;
Cobalt. 100 g product includes daily norm microelement;
Vitamin B 2;
Iron, which has a beneficial effect on hemoglobin levels in the blood.

Thanks to microelements, white meat is considered a healthy and dietary product, which is especially beneficial for weakened human health. Eating it improves metabolic processes in the body and helps strengthen the immune system. Chicken meat is characterized as a prophylactic product for the prevention of diseases of the cardiovascular system.

It also strengthens the nervous system and has a beneficial effect on the condition of human skin, hair and nails. The sirloin portion of the breast contains four times less fat compared to the ham. There are practically no harmful components in the breast. But it can cause allergic reaction for protein. When eating meat in fried a feeling of heaviness or heartburn may occur. To avoid such problems there are many variety of recipes that will help you prepare delicious and light dish from chicken breast. The remaining parts of the chicken contain harmful substances and fat.

Calorie content of chicken breast depending on cooking method

The energy value of chicken fillet per 100 grams is 163 kilocalories. Most of this indicator is proteins, which play an important role in feeding the body's cells. Caloric content may vary depending on preparation methods and use. various additives and spices.

To prepare low-calorie food, it is best to opt for chilled meat. The most common cooking methods are boiling, frying, baking and stewing. The most balanced meat will be steamed or baked. Fried foods are the most high-calorie and heaviest.

Without treatment – 110;
Baked – 114;
Marinated meat in mayonnaise – 147;
Marinated meat in vinegar – 117;
For a couple – 113;
Fried – 243;
Smoked – 204;
Boiled – 135;
Grilled meat – 114.

From the above list it is clear that the most useful and low calorie dish there will be food that uses breast meat in boiled, or steamed. She will retain all the important qualities and provide correct process digestion and absorption in the stomach.

You can prepare low-calorie food not only by choosing the right meat, but also by using certain techniques and secrets that will help to significantly reduce the calorie content in certain dishes.

As you know, fried breast meat is considered a heavy and high-calorie food. If it’s difficult to deny yourself such a delicacy, grilled chicken breast is an alternative. The taste will be more intense, and the number of calories will be significantly lower than with standard frying. Boiled meat is considered the most dietary. To increase it nutritional properties You need to cook in 2 stages. First put the breast in cold water and let it boil. After this, take it out and rinse, peel it and cook further in a new portion of water until full readiness. This approach will remove harmful antibiotics and chemicals.

It is best to use foil to bake the breast. This will make the dish juicy and low in calories. When cooking, you can also use vegetables with a low calorie content: carrots, zucchini, onions. They will contribute to the quick and easy absorption of the dish in the body.

Chicken breast in dietary nutrition

Due to the fact that chicken breast is considered low-calorie meat, dishes made from it are popular in the diet menu. Losing weight and maintaining a stable figure is much easier when included in your diet. white meat. There is a wide variety of dishes that you can eat daily without worrying about the appearance of extra pounds.

Nutritionists are developing new diets every day that include breast fillet. They are based fast process losing weight, without the risk of regaining lost kilograms.

When losing weight using such menus, you should adhere to the following rules:

Cook the meat the best useful methods processing: steaming, boiling or baking;
Chicken skin should not be consumed, as it contains a high content of fat and dangerous elements;
Cook food without salt;
Divide your meals into five small portions a day.

Following these tips will help you get the maximum effect from your diet.

Chicken breast fillet includes diet menu not only for weight loss, but it is also relevant for patients suffering from gastrointestinal intestinal tract.

To lose weight using chicken breast, you can use the following:

1 day: 150 grams of boiled rice and 500 grams of chicken fillet;
Day 2: half a kilo of pineapples in syrup and 700 grams of boiled breast;
Days 3, 4 and 5: 150 grams of cabbage, 5 apples, 2 carrots. You can eat this list in the form of a salad or separately;
Days 6 and 7: 100 grams lettuce leaves and 700 grams boiled meat breasts. In the evening, 200 g of one percent kefir.

Boiled chicken breast fillet rich in vitamins and minerals such as: choline - 15%, vitamin B5 - 16%, vitamin B6 - 30%, vitamin H - 20%, vitamin PP - 50%, magnesium - 20%, phosphorus - 20%, cobalt - 120 %, selenium - 54.5%, zinc - 16.7%

Benefits of Boiled Chicken Breast Fillet

Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine in the blood. Insufficient consumption Vitamin B6 is accompanied by a decrease in appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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Chicken meat is considered the most popular and frequently used throughout the world. This is a relatively inexpensive meat, and chicken breast is dietary.

Chemical composition

In 100 g of raw meat:

53 g water;
0.5 g carbohydrates;
2 g fat;
24 g proteins;
40 mg cholesterol.

And also the meat differs the most high content vitamins of groups B, C, PP, K, A; macroelements such as: potassium, sodium, calcium, phosphorus, sulfur, magnesium, chlorine; trace elements: iron, copper, selenium, zinc, manganese, fluorine, cobalt.

Calorie content of the product in different versions

A boiled chicken breast without skin contains 137 kilocalories, with skin - 165 kilocalories.

Product type	Calorie content, kcal
raw	115
raw with skin	171
boiled	137
boiled with skin	165
stewed	151
stewed with skin	184
fried	188
fried with skin	240
in the oven with skin	197
on a skewer	85

The use of chicken breast in dietary nutrition

Chicken breast is ideal for dietary ration. Few calories, carbohydrates and fats, a lot of protein - that's what you need. More protein can only be found in seafood. Protein diet, which is used by athletes, is most often based on chicken breast.

With this diet, you need to drink more water than normal so that the kidneys are cleansed and harmful substances do not accumulate in them. When eating on a diet, you should not eat 6 hours before bedtime, as meat takes a very long time to digest.

Benefits for the body

High content of iron and amino acids contributes to improvement of work circulatory system, increases hemoglobin. In case of illness, poisoning, poor health, or gastrointestinal diseases, broth prepared with white fillet without skin is perfect for the main diet. White chicken meat helps maintain the beauty of hair, skin, nails, has a beneficial effect on the nervous system and strengthens the musculoskeletal system.

A large amount of B vitamins accelerates and maintains normal metabolism. Protein promotes rapid saturation and restoration of damaged muscles after training. Properly cooked chicken breast reduces the amount of “bad” cholesterol.

How to cook

There are many ways to cook meat, but... dietary nutrition suitable for cooking (regular and steamed), stewing (with minimum quantity oil), baking in the oven. It is important not to overdry the product.

Diet based on boiled chicken breast

Rules and features of the chicken diet:

eat no more than 1100-1200 kcal;
For normal operation kidney drink more water, than usual;
Chicken breast meat should make up half of the diet;
it is allowed to use non-starchy low-calorie vegetables;
It is allowed to use fruits with a minimum sugar and calorie content.

Sample weekly chicken meal menu:

Fasting days with dietary nutrition

You can arrange from one to three fasting days with dietary nutrition. Only 0.7-1 kg of boiled or steamed chicken breast is allowed. Meat should be cooked without salt, drinks you can drink are water, tea without sugar, unsweetened freshly squeezed vegetables and fruit juices. Do not eat 6 hours before bedtime.

Recipe for tasty and healthy breast

For baked dietary meat you will need:

2 breasts;
3 pieces of garlic;
1/3 tbsp. water;
lemon, zest, lemon juice;
fresh herbs;
spices without salt and hot pepper, natural herbs.

Cooking method:

Place finely chopped or grated garlic on the bottom of the baking sheet. Then add water, lemon juice, zest, herbs. Mix all ingredients thoroughly.
Roll the fillet in seasonings and place in the marinade. Place lemon slices on the free spaces and sprinkle with herbs on top.
Place a baking sheet in an oven preheated to 180 degrees and bake until done, usually this takes about half an hour.
To prevent the meat from drying out, pour the liquid that forms around it or cover it with a baking bag.
Determine the readiness of the dish (when cut, a light liquid flows out), let it brew for a few minutes and you can start eating.

Tips for cooking chicken breast:

When cooking chicken breast, you need to use onions, as its juice will soften the meat fibers.
For even cooking, set the temperature to medium and add more time.
To avoid drying out the meat, steam it. If you fry in the oven, be sure to culinary sleeve or a baking bag.
If cooked incorrectly, chicken breast becomes tough.
When defrosting, slightly thaw the meat for greater convenience.

Contraindications

Using chicken breast is not always beneficial. In some cases, it should be used with caution or completely excluded from the diet.

Chicken breast excellent for dietary nutrition, it contains a lot useful substances. A a large number of ways proper preparation This meat will please everyone.

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Chicken breast (in other words, white chicken meat) is a wonderful product, tasty and healthy.

Boiled chicken breast is really dietary product. Boiled white meat is used in the preparation of all kinds of salads, stews, vegetable soups, pates, minced meats. Thanks to its composition, boiled chicken breast is suitable for people of any age - both small children and the elderly. Due to the presence of vitamins and other beneficial substances in it, it is well suited for athletes and those on a diet.

How many calories are in chicken breast

Due to its composition, chicken breast is perfect for all age groups - from small children to the elderly. Both athletes and people trying to lose weight excess weight, be sure to include this healthy meat in your diet.

Calorie content of 100 grams of boiled chicken breast without skin is 95 kcal.

Frequent questions arise only about whether it is necessary to remove the skin from a chicken breast or of great importance it doesn't have. Many nutritionists agree that the harm from consuming chicken skin outweighs the possible benefit.

Don't forget about high calorie content chicken skin -212 kcal per 100 grams of product. Calorie content of chicken breast with bones is 137 kcal per 100 g. product. We should also not forget that the calorie content of meat is greatly influenced by the method of its preparation.

Is it possible to lose weight by eating chicken?

The peculiarities of the composition of chicken fillet allow you not only to lose weight without experiencing a constant feeling of hunger, but also to improve your body’s health.

The diet, which is based on eating chicken fillet, is aimed at burning fat, and not at removing excess fluid. This feature allows you to reduce weight up to 5 kg per week and maintain the result. long time. The duration of the diet should not exceed 7 days. At this time, salt and sugar are excluded from the diet. Drinks allowed are still water, green and herbal tea.

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During the diet chicken fillet can be consumed either boiled or baked. The skin must be removed before cooking. Chicken meat can be supplemented with fresh or stewed vegetables and side dishes of cereals. Fruit salads are allowed.

Chicken in dietary nutrition

Due to the lack of fat, chicken breast is considered the most valuable for supporters healthy eating. It is attractive for another reason: it contains many vitamins and minerals that are beneficial to the body:

vitamins A, C, E, H, PP, group B:
nicotinic and ascorbic acid;
carotene;
phosphorus;
sodium;
potassium;
iron;
magnesium, etc.

If you cook white meat chicken correctly, it is difficult to gain weight from it. Low calorie will not allow fat cells to be deposited. Due to low energy value When eating fillet, the body will be forced to use existing fat reserves. This is the secret of many developed diets, using which you can quickly lose excess weight. By consuming white chicken meat, the body is saturated and at the same time uses up accumulated fats.

If the meat has dietary properties, it has health benefits. The low cholesterol in meat makes it easy to digest. If you use it regularly, your metabolism is normalized and your immune system is strengthened. It is believed that chicken meat is a wonderful preventative product for heart disease. vascular diseases. It helps strengthen the nervous system, hair and nails, has positive influence on metabolic processes.