Eggs are a kind of nutritious food. An egg weighs about 50 grams, contains 7 grams of protein and 6 grams of fat, and generates 82 kilocalories. The amino acid ratio of egg protein is very suitable for human physiological needs, easy to be absorbed by human body, with a utilization rate of over 98% and high nutritional value. Eggs are rich in calcium, phosphorus, iron, vitamins A and B, as well as various vitamins and trace elements necessary for human body. They are good supplements for children, the elderly, pregnant women, patients with hepatitis, tuberculosis and anemia, and patients in recovery after surgery.
Although eggs are good, we should pay attention to science in consumption. According to a recent survey, among some urban workers, some young people engaged in mental or light manual labor eat 5-6 eggs a day to increase nutrition; Some primary and middle school students eat 3 eggs for breakfast and 1 ~ 2 eggs for lunch and dinner every day. In some rural areas, pregnant women eat 10 ~ 15 capsules a day, but actually eat 300 ~ 450 capsules a month. They think: "eggs are nutritious, so eat more to supplement your body." In fact, eating too much will bring some bad effects to the body.
First of all, eggs contain a lot of cholesterol. Eating too many eggs will greatly increase the intake of cholesterol, leading to high cholesterol content in the blood, causing atherosclerosis and cardiovascular and cerebrovascular diseases. Take lying-in women as an example, one egg contains about 250 mg of cholesterol, and 10 egg contains about 2500 mg of cholesterol. This amount is nearly 10 times the normal intake. In addition, the fat rich in eggs belongs to saturated fatty acids. Excessive intake will inevitably lead to a sharp rise in serum cholesterol and promote the occurrence of atherosclerosis and cardiovascular and cerebrovascular diseases.
Secondly, eating too many eggs can easily lead to overnutrition and obesity. During postpartum lactation, women generally need about 2,800 ~ 3,000 kcal per day, and protein needs about 90g. For example, eating 10 eggs every day is equivalent to eating 70g of protein and 60g of fat, which is about 82 0 kilocalories. In addition, lactating mothers should eat a certain amount of staple food, such as chicken, fish, meat, bean products, vegetables and fruits. The daily calorie intake can be achieved. This far exceeds their daily actual nutritional needs, resulting in overnutrition, which will lead to the accumulation of excess fat in the body and the formation of obesity.
Eating too many eggs will also cause the imbalance of nutrients in the body and affect health. Our daily diet consists of a variety of foods. A reasonable and balanced diet needs all kinds of nutrients needed by the human body, and all kinds of nutrients should have an appropriate proportion in the diet. Because all kinds of nutrients play a coordinating and restricting role in the body. Only in this way can the body develop normally and stay healthy. No matter what kind of food, no matter how high its nutritional value, it is impossible to contain all the nutrients needed by the human body. Eating a food for a long time will make some nutrients surplus and others insufficient. Eggs are no exception. Eggs themselves can't supply all the nutrients needed by the human body. For example, they contain no carbohydrates, and the content of vitamin C is almost zero. Therefore, eating too many eggs will inevitably reduce the intake of other foods and make the intake of various nutrients unbalanced. Over time, it is easy to cause related diseases due to the lack or excess of other nutrients.
Eating too many eggs will also increase the burden on the liver and kidneys. Eating 1 ~ 2 eggs a day can meet the eight essential amino acids needed by the human body. Because the body no longer needs it, it will not be absorbed and utilized, but will be converted into fat to accumulate in the body or wasted as heat. Moreover, if you eat too many eggs, protein's catabolic products will increase the burden on the liver, and a large amount of nitrogen-containing waste produced after metabolism in the body will be excreted through the kidneys, which will directly increase the burden on the kidneys, so eating too many eggs is not good for the liver and kidneys.
So, how many eggs should a person eat every day? From the point of view of nutrition, in order to ensure a balanced diet, meet the needs of the body, and not be overnourished, under normal circumstances, it is better for the elderly to eat 1 ~ 2 capsules a day. For young and middle-aged people, it is more appropriate to eat 2 eggs a day if they are engaged in mental or light physical labor; Those who are engaged in heavy physical labor and take more nutrients can eat 2 ~ 3 eggs a day; Teenagers and children can take 2 ~ 3 capsules a day because of their long body and fast metabolism. Pregnant women, lying-in women, weak nursing mothers and patients recovering from major surgery can eat 3-4 eggs a day, but not more, because they need to increase the quality of protein.
Why can't eggs be eaten raw?
Eggs contain 10 kinds of protein. After the eggs are cooked, the regular arrangement of polypeptide chains in protein molecules becomes disordered, which is the denaturation of protein. Because the spatial structure of denatured protein is disrupted, it is easier to decompose than the original orderly arrangement, so it is easy to be digested and absorbed by the human body.
Some people think that raw eggs are easier to digest and absorb and more nutritious than cooked eggs, which has no scientific basis. Eating raw eggs has the following disadvantages:
(1) Raw eggs are difficult to digest and waste nutrition. Protein in eggs is mainly digested and absorbed by pepsin and trypsin in small intestine. But there is an anti-trypsin substance in the egg white of raw eggs, which will hinder protein's digestion and absorption. Cooked eggs, antitrypsin substances no longer exist, so they are easily digested and absorbed by the human body.
(2) Raw eggs contain ovalbumin and an antibiotic protein. People often eat raw eggs, among which ovalbumin can make vitamin B in food lose its efficacy, while antibiotic protein will accumulate in human body, which will hinder the absorption of biotin, one of the vitamins needed by human body. Without biotin, the human body will lose appetite, mental fatigue, skin inflammation, dandruff and hair loss, and lose weight, which will affect people's health.
(3) About 10% of fresh eggs contain pathogenic salmonella, mold or parasite eggs. If the eggs are not fresh, the carrier rate is higher. Bacteria can enter the egg directly from the hen's ovary, or be contaminated by bacteria in the anus when laying eggs, and then enter the egg through the small holes in the eggshell. These bacteria are afraid of high temperature, and the bacteria inside and outside the egg boil for 8 min to 10 min.
Protein of eggs is rich in essential amino acids, and its composition ratio is suitable for human needs. Eggs are also a good source of vitamins and inorganic salts and a kind of food with high nutritional value.
Some people like to eat raw eggs. I think the nutrients of eggs are destroyed after they are cooked. I think it is better to eat them raw than cooked. In fact, this way of eating is not only useless but also harmful. First, eggs are produced by the ovaries and cloaca of chickens, with high bacterial content, so the surface of eggshells and even yolk may have been contaminated by bacteria, which may easily cause parasitic diseases, intestinal diseases or food poisoning if eaten raw. Second, raw eggs have a fishy smell, which can inhibit the central nervous system, make people lose appetite, and sometimes make people vomit. Third, raw egg white contains a substance called avidin, which prevents the human body from absorbing biotin contained in egg yolk. After eggs are cooked, they can kill bacteria inside and outside the eggs and destroy avidin, so eggs should not be eaten raw.
Many places have the habit of eating poached eggs in sugar water. In fact, when eggs are cooked with sugar, amino acids in the protein of eggs will form a combination of fructosyl lysine. This substance is not easily absorbed by the human body and will have a negative impact on health.
Eating an egg when drinking soybean milk in the morning, or boiling the egg in soybean milk, is also the eating habit of many people. Soymilk is sweet, and contains many nutrients such as plant protein, fat, carbohydrate, vitamins and minerals. Drinking alone has a strong nourishing effect. However, there is a special substance called trypsin, which, when combined with ovalbumin in egg white, will cause the loss of nutrients and reduce its nutritional value.
How to distinguish fake eggs?
According to the opinions provided by experts, we can identify the authenticity of eggs from the following aspects:
The color of fake egg eggshells is brighter than that of real eggs, but it is not obvious.
Touching fake egg eggshells with your hands will make you feel rougher than real eggs.
Shaking fake eggs will make noise because water overflows from the coagulant.
Smell it carefully with your nose, and real eggs will have a faint fragrance.
Soon after the fake egg is opened, the yolk and egg white will melt together. This is because egg yolk and egg white are made of homogeneous raw materials.
When you fry fake eggs, you will find that the yolk will naturally disperse without stirring. This is because the film wrapped with artificial egg yolk is cracked by heat.
Eggs are a miracle of nature. At the right temperature and temperature, a chick can hatch without any external nutrition, which is enough to show that the nutrition of the egg is perfect. Eggs are considered as nutritious foods, which contain protein, fat, vitellin, lecithin, vitamins and minerals needed by human body, such as iron, calcium and potassium. The outstanding feature is that eggs contain the best protein in nature.
efficacy
Eggs are rich in DHA and lecithin, which play a great role in the development of nervous system and body, can strengthen brain and improve intelligence, avoid mental decline of the elderly and improve memory of all ages. Nutritionist, egg to prevent and treat atherosclerosis, and achieved unexpected and amazing results. Eggs contain more vitamin B2, which can decompose and oxidize carcinogens in human body. Trace elements in eggs also have anti-cancer effects. Egg protein can repair liver tissue damage, and lecithin in egg yolk can promote liver cell regeneration. Eggs contain almost all nutrients needed by human body, so they are called "ideal nutrition banks", and nutritionists call them "complete protein model". One of the longevity experiences of many old people is to eat an egg every day.
Applicable people
Suitable for most people. It is also an ideal food for babies, pregnant women, lying-in women and patients.
Applicable amount
The average person can do no more than two things every day.
≮ Special tips ≯
Eggs must be cooked, not eaten raw, and you should be careful of the contaminated bacteria on the eggshell when you beat eggs. Babies, the elderly and the sick should also cook, lie down, steam and throw eggs. Hairy eggs and rotten eggs cannot be eaten. People with coronary heart disease should not eat too many eggs, and it is better to eat no more than 1 a day. For hypercholesterolemia, especially severe patients, we should try to eat less or not, or we can eat protein instead of egg yolk, because the cholesterol content in egg yolk is three times higher than that in protein, reaching 0/00g 1400 mg/kloc.
Patients with kidney disease should be careful to eat eggs.
Dietary taboos of eggs
Dietary taboo is an important concept in traditional Chinese medicine, because any food has cold, hot and cold properties, and they will have mutual restraint. With a good match, the effect can be doubled; Improper collocation will reduce the absorption of food nutrients and even cause toxic reactions.
Eggs are the food that people often eat. Many people know that eggs have high nutritional value, but they ignore the dietary taboos of eating eggs. In daily diet, eating eggs with sugar, soy milk with rabbit meat is the biggest misunderstanding.
Many places have the habit of eating poached eggs in sugar water. In fact, when eggs are cooked with sugar, amino acids in the protein of eggs will form a combination of fructosyl lysine. This substance is not easily absorbed by the human body and will have a negative impact on health.
Eating an egg when drinking soybean milk in the morning, or boiling the egg in soybean milk, is also the eating habit of many people. Soymilk is sweet, and contains many nutrients such as plant protein, fat, carbohydrate, vitamins and minerals. Drinking alone has a strong nourishing effect. However, there is a special substance called trypsin, which, when combined with ovalbumin in egg white, will cause the loss of nutrients and reduce its nutritional value.
Another dietary taboo of eggs is that they can't be eaten with rabbit meat. "Compendium of Materia Medica" says: "Eggs and rabbit meat become diarrhea." Rabbit meat tastes sweet, sour and cold, while eggs taste sweet, flat and slightly cold. Both of them contain some bioactive substances, which will react when eaten, stimulate the gastrointestinal tract and cause diarrhea.