What about eating a few eggs a day?
From a nutrition point of view, in order to ensure a balanced diet and meet the needs of the body, there will be no excess nutrients. In general, healthy adults eat 1-2 eggs a day; older people eat each day better than others; mental workers eat every day. Two eggs are more appropriate than others; pregnant women, mothers, breast-feeding women, and frail people can eat 2-3 eggs a day, not more. Boiled eggs are the most appropriate way to eat, but they should not be overcooked. The cholesterol content of an egg yolk is 2/3 of the amount of cholesterol one healthy adult should consume each day. By controlling the intake of meat and dairy products, such as eating vegetables without cheese, fruit, whole wheat, and low-fat foods. And a small amount of lean meat, poultry, fish, cholesterol will not exceed the standard
Do not exceed 7 in a week, that is, the average day does not exceed 1, but also depends on the situation of your other foods. For example, if you eat more meat, the number of eggs should not exceed 1, if you do not eat meat. Do not have more than two problems. Braised eggs are very good, and you don't have to worry about excessive fat. However, the time for boiled eggs should not exceed 5 minutes. The longer the nutrition time, the harder it is to absorb. 3 minutes of egg nutrition is most easily absorbed, followed by 5 minutes
Science eats eggs
The nutrients of eggs are somewhat comprehensive and balanced. There are almost all the nutrients the body needs. Whether it is egg white or egg yolk, their protein physiological value is extremely high, and they are easy to digest and absorb. The utilization rate can reach more than 95%, so it is somewhat full. Natural food.
What to eat a few eggs a day? Let's first look at how much nutrition can be obtained from an egg.
A medium-sized egg with an average weight of about 50 grams, which can provide 6 grams of protein, 5 grams of fat, 72 kcal of calories, 23 milligrams of calcium, 89 milligrams of phosphorus, 1.2 milligrams of iron, vitamin A612 international unit, 0.07 milligram of thiamine, Riboflavin 0.13 mg, Niacin 0.04 mg, Cholesterol 300 mg. If one egg is compared with 50 grams of lean meat, the protein and fat of the egg are of better quality than the lean meat, the content of the vitamin is also somewhat higher, and the price is less expensive than the lean meat. Both eggs are considered for both nutrition and economy. Something good.
In recent years, because people have learned that atherosclerosis and coronary heart disease in people's blood cholesterol have increased, so many people have a fear of cholesterol, fear of eating artemia caused by egg yolk, so do not dare to eat eggs. This concern is unnecessary. Under normal circumstances, cholesterol is not a harmful thing. It is also an indispensable and important substance in the body. In the body, cholesterol is not only one of the basic materials that make up cells, but also can synthesize several important hormones. In the body can also be converted into vitamin D3.
On the other hand, cholesterol in human plasma does not come from food. It has two sources of exogenous and endogenous sources. Exogenous comes from food, and all meat, eggs, and animal fats contain cholesterol. It is estimated that about 500 milligrams are eaten every day. If animal foods are eaten less, they cannot. Endogenous is my synthesis in the body, about 1.0-1.5 grams per day synthesis, which is far more than the food to eat, so the body's cholesterol is mostly body-made. Under normal circumstances, the body has the ability to adjust automatically, that is, more cholesterol is eaten, the amount of synthesis in the body is less; less to eat, the body synthesized more. In addition, the egg yolk is also rich in lecithin, which is a strong emulsifier. It can make cholesterol and fat particles in the blood smaller, and keep it in suspension, which prevents the deposition of cholesterol and fat in the blood vessel wall, through the blood vessel wall. Used by body tissues, it does not increase plasma cholesterol. Dr. Margaret Flynn of the Missouri State University in the United States organized a special research group on "eggs and cholesterol" and conducted a six-year experiment on 116 men between 32 and 62 years of age. They first asked the subjects not to eat any egg food for three consecutive months to determine the content of serum cholesterol, then add two eggs per person per day, and then measure cholesterol three months later. The difference between the two results is not obvious, indicating the test The content of cholesterol in the body is not affected by cholesterol in the eggs. Scientists believe that an elderly person with a blood cholesterol concentration in the normal range, such as eating two eggs a day, has an increase in blood cholesterol of up to 2 mg%. This very small amount does not cause atherosclerosis, and other nutrients in the egg Ingredients, but will bring more benefits to people, so do not have to fear eating eggs. Of course, eating too many eggs is not good either. It is a waste of high-quality protein. Second, protein breakdown products increase the burden on the liver and kidneys, and it is also detrimental to the body. For a person with normal metabolism, it is good for the body to eat some eggs properly, such as eating 1 or 2 meals a day, or eating several times a week.
The most nutritious cooking method: Eggs are eaten in a variety of ways. In terms of nutrient absorption and digestibility, boiled eggs are 100%, scrambled eggs are 97%, tender fried is 98%, old fried is 81.1%, boiled water, milk Red eggs are 92.5% and raw foods are 30% to 50%. For this reason, boiled eggs are the most suitable way to eat, but be careful to swallow it slowly, otherwise it will affect absorption and digestion. However, for children, steamed egg tarts and egg soup are the most suitable, because these two methods can make the protein loose and can be easily digested and absorbed by children.
Note: tea eggs should be eaten less, because the tea contains acidified substances, combined with the iron in the eggs, will stimulate the stomach, affecting the digestive function of the gastrointestinal.
Dry Vegetables,Freeze Dried Vegetables,Dehydrated Veggies,Freeze Dried Veggies
ZHONGSHAN G.H.L. TRADING CO., LTD. , https://www.ghltrade.com