Nutritional price of eggs
1, protein
Eggs are rich in high-quality protein, and each100g of eggs contains protein12.7g .. The protein contained in two eggs is roughly equivalent to the protein of three fish or lean meat. The digestibility of egg protein is also the highest among milk, pork, beef and rice.
The content of methionine in eggs is particularly rich, but both cereals and beans lack this essential amino acid. Therefore, mixing eggs with cereals or beans can improve the bioavailability of the latter two.
2. Fat
Eggs contain 100 g of fat 1 1.6 g, most of which are concentrated in yolk, and most of them are unsaturated fatty acids. Fat is emulsified and easily absorbed by the human body.
3. Other micronutrients
Eggs also have other important micronutrients, such as potassium, sodium, magnesium and phosphorus, especially the iron in egg yolk is 7 mg/ 100 g. Eating eggs for babies can supplement the iron deficiency in milk. Eggs are rich in phosphorus, but relatively insufficient in calcium. Therefore, feeding milk and eggs together can complement each other. The contents of vitamins A, B2, B6, D, E and biotin in eggs are also very rich, especially in egg yolk, where vitamins A, D and E are dissolved with fat and easily absorbed and utilized by human body. However, the content of vitamin C in eggs is relatively small, so we should pay attention to eating with foods rich in vitamin C.
How to eat eggs
There are many ways to eat eggs. You can choose different ways to eat eggs according to your age and physical condition.
Babies usually eat the yolk in boiled eggs, grind it into powder and eat it with water or milk.
Children can start with steamed egg custard, to egg drop soup, splashing eggs and frying poached eggs. When you need to eat a liquid diet, you can wash your eggs with milk or soybean milk. Children can eat scrambled eggs, egg dumplings, golden hook thousand-layer rolls, crab powder eggs and so on.
Boiled eggs are one of the common ways to eat, but if they are not cooked well, there will often be cases where the egg white is not cooked well and the egg yolk is not cooked well. Or overcooked, boiled eggs, the yolk is very hard, which is not conducive to digestion and absorption.
The correct way to cook eggs: put the eggs in a pot with cold water, slowly raise the temperature, and cook for 2 minutes after boiling. Soak for 5 minutes after the ceasefire, so that the boiled egg white is tender and the yolk is not old.
According to nutritionists, eggs cooked at different times take different time to digest in the human body. "3-minute egg" is a lightly cooked egg, which is the easiest to digest and takes about 1 hour for 30 minutes. "5 minutes" eggs are half-cooked, and the digestion time in human body is about 2 hours; Eggs boiled for too long take 3 hours to digest in the human body.
"Five-point egg" is not only soft and tender, but also rich in egg fragrance, which is beneficial to human nutrition. The American medical community has published a research report that 24 adults eat two half-boiled eggs every day, and after six weeks, the blood lipid does not rise but falls, but the good cholesterol (HDL) beneficial to the human body increases 10%.
The most nutritious cooking method:
There are many ways to eat eggs. In terms of nutrient absorption and digestibility, boiled eggs are 100%, scrambled eggs are 97%, tender fried eggs are 98%, old fried eggs are 8 1. 1%, boiled eggs with boiled water and milk are 92.5%, and raw eggs are 30% ~ 50%. From this point of view, boiled eggs are the best way to eat, but pay attention to chewing slowly, otherwise it will affect absorption and digestion. But for children, steamed egg soup and egg drop soup are the most suitable, because these two methods can release protein, which can be easily digested and absorbed by children.
Note: eat less tea eggs, because tea contains acidified substances, which combine with iron in eggs, stimulate the stomach and affect the digestive function of gastrointestinal tract.
How much to eat a day:
Eggs are high-protein foods. If you eat too much, it will lead to an increase in metabolites and increase the burden on the kidneys. Generally speaking, there is one for children and the elderly, and two for teenagers and adults.
Is egg white better or egg yolk better?
The correct way to eat is to eat the whole egg. Protein contains more protein, while other nutrients are egg yolk.
Cooking decryption
Spread eggs: avoid fire, or you will lose a lot of nutrition. Because when the temperature is too high, protein in eggs will be destroyed and decomposed. Especially dark eggs and fried potato chips will lose more nutrients. But the fire is too small. After a relatively long time, the water will lose more, and the spread eggs will dry, which will affect the texture. So it's best to spread eggs over medium fire.
Steamed egg custard: whether the egg custard can be steamed well depends mainly on whether the egg liquid is stirred evenly, except for putting proper amount of water. When stirring, the air should be mixed evenly and the time should not be too long. Temperature is also directly related to the stirring of egg liquid. For example, when the temperature is below 20℃, the stirring time is longer (about 5 minutes), so that there are holes of different sizes invisible to the naked eye after steaming; When the temperature is higher than 20℃, the time should be shortened. Don't put oil and salt in the egg at first, which will easily destroy the colloid of the egg and make the steamed egg soup thick and hard; If you stir the egg mixture evenly, then add oil and salt, stir it for a few times and put it into the steamer, and the custard will come out very soft.
Beat the egg drop soup: add a few drops of vinegar when the soup is boiled, and the egg drop juice will look beautiful when it enters the water. Boiled eggs: It is very important to master the time, generally 8 minutes to 10 minutes is appropriate. If cooked too raw, protein is not loose, and it is not easy to digest and absorb. If it is overcooked, the structure of protein changes from loose to tight, and it is also not easy to be digested and absorbed.
Special note: Do not add monosodium glutamate to scrambled eggs. Eggs themselves contain a lot of glutamic acid and a certain amount of sodium chloride. If monosodium glutamate is added, these two substances will generate a new substance-sodium glutamate, the main component of sodium glutamate, and the umami taste of the egg itself will be covered up.
Dietotherapy effect of eggs
The dietotherapy function of egg white is mainly to moisten the lung and relieve sore throat, clear away heat and toxic materials, and is used to treat sore throat, red eyes, diarrhea, malaria and burns; Proper use of egg yolk and milk has the effect of treating convulsion;
Egg butter can cure indigestion in children;
External application of egg butter can treat infantile eczema.
Egg butter method: the egg is cooked, the protein is removed, the yolk is baked in a small pot, and the oil is taken. (End)
1. How to eat the most nutritious eggs? How do you cook eggs? What is the best cooking time?
There are many ways to eat eggs, such as boiling, steaming, frying and frying. As far as the absorption and digestibility of egg nutrients are concerned, boiled eggs 100%, tender eggs 98%, scrambled eggs 97%, poached eggs 92.5%, old eggs 8 1. 1%, and raw eggs 30-50%. From this point of view, boiled eggs and steamed eggs are the best ways to eat. Pay attention to chew slowly when eating, otherwise it will affect absorption and digestion.