How to cook and eat eggs healthier?

Eggs are rich in cholesterol and nutritious. An egg weighs about 50 grams, contains 6-7 grams of protein and 5-6 grams of fat. The amino acid ratio of egg protein is very suitable for the physiological needs of the human body and is easily absorbed by the body. The utilization rate is as high as 98%, and the nutritional value is high. It is one of the foods commonly eaten by humans.
Eggs are rich in various essential nutrients


Each hundred grams of eggs contains 12.58 grams of protein, mainly ovalbumin and ovalbumin, which contain 8 kinds of amino acids necessary for the human body, and are very similar to the composition of human protein. The human body’s absorption rate of egg protein can be as high as 98%. Each 100g of eggs contains 11 to 15 grams of fat, which is mainly concentrated in the yolk, which is also easily digested and absorbed by the human body. The yolk is rich in lecithin, sterols, lecithin, calcium, phosphorus, iron, vitamin A, and vitamins. D and B vitamins. These ingredients are of great benefit to enhancing the function of the nervous system, therefore, eggs are a better brain food.

The calories contained in an egg is equivalent to the calories of half an apple or half a cup of milk, but it also has 8% phosphorus, 4% zinc, 4% iron, 12.6% protein, and 6 % Vitamin D, 3% Vitamin E, 6% Vitamin A, 2% Vitamin B, 5% Vitamin B2, 4% Vitamin B6. These nutrients are essential to the human body, and they play an extremely important role, such as repairing human tissues, forming new tissues, consuming energy, and participating in complex metabolic processes.

Protein: Eggs are rich in high-quality protein. Each 100 grams of eggs contains 13 grams of protein. The protein contained in two eggs is roughly equivalent to the protein of 50 grams of fish or lean meat. The digestibility of egg protein is also the highest among milk, pork, beef and rice.

Fat: There are 11.1 grams of fat in every 100 grams of eggs, most of which are concentrated in the yolk, with unsaturated fatty acids as the majority. The fat is milky and melted and easily absorbed by the body.
Cholesterol Egg yolk contains more cholesterol, which can be as high as 510 mg per 100 grams. Therefore, many people, especially the elderly, are wary of eating eggs, fearing that eating eggs will increase cholesterol and lead to atherosclerosis. Scientists have discovered that although eggs contain more cholesterol, they are also rich in lecithin. After lecithin enters the blood, it will make the cholesterol and fat particles smaller and keep them in suspension, thereby preventing the deposition of cholesterol and fat on the blood vessel wall. Therefore, scientists believe that for the elderly with normal cholesterol, eating 2 eggs a day will increase the cholesterol in 100 ml of blood by up to 2 mg, which will not cause hardening of the blood vessels. But you should not eat too much. Eating too much is not good for gastrointestinal digestion, causing waste, and increasing the burden on the liver and kidneys.

Amino acid: Eggs are particularly rich in methionine, while cereals and beans lack this essential amino acid.

Other micronutrients: Eggs also have other important micronutrients, such as potassium, sodium, and magnesium, especially the iron in the yolk is 7 mg/100 g, but the iron in the yolk is non-heme iron and exists in combination with lecithin , The utilization rate is only 3%; the phosphorus in the egg is very rich, but the calcium is relatively insufficient, so the milk and eggs can be nutritiously complemented by eating together. Vitamin A and B are also rich in eggs.
How to eat eggs is the healthiest

The nutrition in eggs is good for the body, but the human body has an upper limit on the intake of saturated fatty acids. A person with a weight of 70kg and a moderate activity level can eat up to 13 egg yolks if they do not take in other saturated fatty acids a day. egg.

There are many ways to eat eggs, including boiled, steamed, fried, and fried. As far as the nutrient absorption and digestibility of eggs is concerned, 100% for boiled and steamed eggs, 98% for tender fried eggs, 97% for scrambled eggs, 92.5% for poached eggs, 81.1% for fried eggs, and 30%~50% for raw fried eggs. . From this point of view, boiled and steamed eggs should be the best way to eat them. But pay attention to chewing slowly, otherwise it will affect absorption and digestion. However, for children, steamed custard and egg drop soup are the most suitable, because these two methods can loosen the protein and can be easily digested and absorbed by children. Note: It is not advisable to eat too much egg yolk. Tea eggs should be eaten less, because tea contains acidified substances, which combine with the iron in eggs, which will stimulate the stomach and affect the digestive function of the stomach and intestines.

Frying, frying, and scrambled eggs will further increase the addition of saturated fatty acids, which is even more harmful to health. Although frying and frying look a lot of oil and is considered unhealthy, scrambled eggs usually do not see much oil and are considered healthier, but This understanding is wrong. Most of the oil in scrambled eggs is mixed with eggs, which is very concealed. The added oil in the actual scrambled eggs far exceeds that of fried or fried eggs.


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