A sweet potato porridge with an egg in the morning is not only nutritious, but also delicious, is a good choice, but pay attention not to eat too much, because sweet potatoes are easy to cause gastrointestinal tract flatulence.
Every 100 grams of eggs contain 12.8 grams of protein, mainly ovalbumin and ovalbumin, which contains essential 8 kinds of amino acids, and the composition of the human body protein is very similar to the body's protein absorption rate of eggs can be as high as 98%. Every hundred grams of eggs containing 11 to 15 grams of fat, mainly concentrated in the yolk, but also very easy to be digested and absorbed by the human body, the yolk is rich in lecithin, sterols, lutein, as well as calcium, phosphorus, iron, vitamin A, vitamin D and B vitamins. These components of the enhancement of the function of the nervous system is very beneficial, therefore, the egg is a better brain food.
An egg contains calories equivalent to half an apple or half a cup of milk, but it also has 8% phosphorus, 4% zinc, 4% iron, 12.6% protein, 6% vitamin D, 3% vitamin E, 6% vitamin A, 2% vitamin B, 5% vitamin B2, 4% vitamin B6. All of these nutrients are essential to the human body, and they play extremely important roles, such as repairing body tissues, forming new tissues, consuming energy and participating in complex metabolic processes.
Protein: Eggs are rich in high-quality protein, 13 grams of protein per 100 grams of eggs, two eggs contain protein roughly equivalent to 50 grams of fish or lean meat protein. The digestibility of egg protein is also highest in milk, pork, beef and rice.
Fat: every 100 grams of eggs contain 11. 1 grams of fat, mostly concentrated in the yolk, to unsaturated fatty acids, fat is milky, easy to be absorbed by the body.
Cholesterol egg yolks contain more cholesterol, per 100 grams can be as high as 510 milligrams, therefore, many people, especially the elderly to eat eggs with wariness, for fear of eating eggs caused by cholesterol increase and lead to atherosclerosis. Scientists have found that eggs contain more cholesterol, but also rich in lecithin. After lecithin enters the bloodstream, it will make the cholesterol and fat particles smaller and keep them suspended, thus preventing the deposition of cholesterol and fat in the blood vessel wall. Therefore, scientists believe that for the elderly with normal cholesterol, eating 2 eggs a day, with a maximum increase of 2 milligrams of cholesterol in 100 milliliters of blood, will not cause vascular sclerosis. However, should not eat more, eat too much, unfavorable gastrointestinal digestion, resulting in waste, but also increase the burden on the liver and kidneys.
Amino acids: eggs are particularly rich in methionine, while cereals and legumes are deficient in this essential amino acid.
Other micronutrients: eggs have other important micronutrients, such as potassium, sodium, magnesium, especially in the yolk of iron up to 7 mg / 100 grams, but the yolk of iron for non-heme iron, and lecithin combined with the presence of utilization of only 3%; eggs in the phosphorus is very rich, but the relative lack of calcium, so the milk and eggs *** with the consumption of nutritional complementarity. Eggs are also rich in vitamins A and B.