I don’t like to eat egg yolks, but egg whites are the healthiest. It seems that height has nothing to do with eating egg yolks. I am 1.73 meters now, so I am not short, but I have never eaten egg yolks, but I still eat whole eggs. are better

Eggs are nutritious: no more than three egg yolks a week

Fitness people may believe that they should eat raw eggs every day to get high-quality protein; pregnant women may think that they should eat one egg a day during pregnancy. Eggs alone are considered nutritionally adequate; I have also heard that children eat eggs to help brain development; and you greedy sisters may also have heard that egg whites can be used to make facial masks and even hair conditioners.

In fact, these rumors are completely incorrect. Why?

Nutrition of eggs

Eggs are rich and complete in protein. They belong to meat and its substitutes in the food pyramid because their nutritional composition is similar to meat. No one will lack certain nutrients by not eating eggs. On the contrary, eating raw eggs may cause salmonella infection, which may cause severe abdominal pain, vomiting, and diarrhea. Eating raw eggs can also hinder the absorption of a nutrient called biotin.

Egg yolk is known as a brain tonic because it contains lecithin. However, the body can also produce lecithin. Unless there is a problem with this function, there is no need to consume additional lecithin from the diet. Moreover, soybeans and their products also contain lecithin, so there is no need to use this as a reason to eat eggs. Therefore, no one, including fitness professionals, pregnant women, and children, need to eat eggs every day.

As for the beauty effect of eggs, it turns out that it is not true. Observed under a microscope, egg white turns out to be a very large molecule that cannot be absorbed by skin or hair.

Proteins are the healthiest

Healthy eating guidelines recommend that you should not eat more than three egg yolks per week. Egg whites are not subject to this limit, and you should not consume more than 300 mg of cholesterol per day. It turns out that egg whites contain neither fat nor cholesterol, and are a food close to pure protein, so the intake of protein is not as limited as that of egg yolks.

Because all fat and cholesterol are in egg yolks, egg yolks should be used as little as possible when cooking. For example, four egg whites and three egg yolks can be used to steam eggs, and two egg whites can be used to replace one egg when making cakes. These methods can reduce the fat and cholesterol in recipes. Have you ever noticed that it takes a lot of oil to make an omelette? It turns out that a boiled egg contains 72 calories, but a fried egg contains 120 calories!

Editor: Nutrition of egg yolks and albumen

Eggs from chickens, ducks, geese and other poultry are roughly the same in nutritional composition and are mainly composed of egg yolk, egg white (i.e. albumen) and egg shell . Eggs weigh about 40-50 grams each, and duck eggs weigh 50-60 grams, of which yolk accounts for 32%, egg white accounts for 57%, and the remaining 11% is eggshell. In addition to about 70% water, egg white contains 13-15% protein.

Egg protein is extremely rich in essential amino acids, and its composition ratio is very suitable for the needs of the human body. This protein has the highest utilization rate in the human body. Most of the fat in eggs is in the yolk and is dispersed into fine particles, which are easily absorbed. The fat and cholesterol content in egg yolk are relatively high, and inorganic salts and vitamins are mainly concentrated in the egg yolk. Egg yolks are rich in inorganic salts, calcium, phosphorus and iron, so egg yolks are a good source of iron for infants and young children. Vitamins include vitamin A, vitamin D and riboflavin. Generally speaking, the nutritional value of egg yolks is higher than that of egg whites, but for children over 6 months old, whole eggs are naturally more nutritious.

Reference: Sanjiu Health Network 2005-06-02