Put eggs in cold water and cook for 6 minutes.

Cook for 6 minutes: At this time, the egg white can be solidified, but the egg yolk is not completely solidified, and there is still a runny heart that can flow in the center. At this time, the egg's anti-nutrients (biotin-binding proteins, egg inhibitors) are destroyed, and nutrients can be retained to the greatest extent, but Salmonella may not be fully killed.

Cook for 8 minutes: the egg white has already solidified, the egg yolk has also solidified slightly, and the color is golden. At this time, the anti-nutrients are destroyed, Salmonella can be controlled within a safe range, and the nutrients are retained relatively intact.

Cook for 10 minutes: The protein in the egg yolk continues to denature, it will taste dry and choke, and the color changes from golden to light yellow. At this time, the vitamin E and omega 3 fatty acids in the eggs may be oxidized to a certain extent.

Cook for 12 minutes: If cooked for too long, the protein will be severely denatured, and the yolk will be dry and hard, which will not only reduce the taste, but also increase the nutritional loss, and even produce a black film of ferrous sulfide that is harmful to health.

Extended information

According to the "Chongqing Evening News" report, compared with hard-boiled eggs, half-boiled eggs are more difficult to absorb nutrients. In addition to protein, eggs also contain a variety of minerals, cholesterol, lecithin and vitamins.

The human body absorbs more than 98% of these nutrients in hard-boiled eggs, compared to 81% in soft-boiled eggs. As for whether the nutrients in eggs will be lost due to too long cooking time.

According to Xinhuanet, high temperature has little effect on the nutritional content of eggs. Proteins and minerals cannot be absorbed by the body because they have been boiled for several minutes. Vitamin levels will be slightly affected, but the loss is not significant and there is no need to struggle.

People's Daily Online - Are "soft-boiled eggs" more nutritious? It is neither conducive to human body absorption nor hygienic

People's Daily Online-Eggs are best boiled for eight minutes