The correct way to cook an egg is to put cold water in a pot, raise the temperature over a slow fire, and cook it over a slight fire for 2 minutes after it boils. Cease fire and then soak for 5 minutes, so that the boiled egg whites are tender and the yolks are solidified and not old. If you eat boiled eggs, eggs are best cooked tender, that is, after the opening of the pot and then cook for five or six minutes on it, at this time, the yolk of the egg has just solidified, consume this state of the egg, the human body to the highest rate of protein absorption.

Boiled eggs too long or too short harm

And eggs cooked in boiling water, more than 10 minutes, the egg internal will occur a series of chemical changes. Protein structure will become tight, not easy to contact with the protein digestive enzymes in the gastric juice, so it is difficult to be digested. Proteins contain methionine, which, after prolonged heating, breaks down into sulfides that react with the iron in the yolk to form iron sulfide and ferrous sulfide.

So don't cook eggs for more than 10 minutes, then how to cook eggs delicious and nutritious? Here to teach you the 4 skills of boiled eggs.

4 tips for cooking eggs

1, don't use boiling water to cook eggs. First of all, boiling water will make the eggs in the pot rolled in all directions, it is easy to break the eggshell, and even protein are exposed. Secondly, the protein coagulation denaturation in the egg does not require a very high temperature, usually 60 ℃ - 87 ℃ can be, while the temperature of boiling water can reach 100 ℃. If cooked in boiling water, the egg white may be as old as rubber. So when boiling eggs, you should open the lid and let the water bubble slightly, not boil.

2, the cooking time should be short, after cooking to cool. Eggs with fully cooked whites and fully solidified yolks need to be boiled for 10 minutes, but if you want a poached egg with a tender yolk, about 6 minutes will do. If the eggs are cooked too long, they will have an unpleasant sulfur odor. Another thing to keep in mind is to cool the eggs in cool water as soon as you take them out of the pan, otherwise the residual heat will continue to age the eggs as they continue to heat up.

3. Older eggs peel better. We all think the freshest good, but poached eggs actually do not need to use too fresh. Because slightly older eggs are better peeled instead. If you store eggs in the refrigerator for a few days, their pH will rise slightly, and the bond between the egg white and the inner shell will loosen slightly.

4. It's okay for the outside of the yolk to turn green. If the eggs are cooked too old, you will find a layer of green color on the outside of the yolk. This is the yolk in the sulfide and iron reaction, and there is no harm. It can be avoided if you don't cook them too long.

How many eggs should you eat in a day?

From a nutritional point of view, in order to ensure that meet the needs of the body, but not overnutrition, in general: the elderly eat 1 to 2 a day is better. Youth and middle-aged people engaged in mental labor or light physical labor, eat 2 eggs a day is also more appropriate; engaged in heavy physical labor, consumption of nutrients can eat 2 to 3 eggs a day. Teenagers and children due to growth, metabolism fast, you can also eat 2 to 3 per day.

It is best to eat in the morning or at noon, can provide sufficient nutrition for the day's work, but also to avoid excessive cholesterol intake at night.