1. Boiled eggs

Boiled eggs are usually boiled for 5-6 minutes.

Nutrition: the nutrition is preserved completely, the digestion and absorption rate is high, and the intake of oil and salt will not be increased.

Advantages: convenient to carry; Light taste; High nutritional value.

Disadvantages: easy to choke.

Suggestion: Pay attention to temperature, time and water addition. When cooking eggs (with the help of an egg cooker), the egg white should be solidified, and the yolk should be tender and smooth, so as to avoid heating for too long, which will make protein too solidified and affect digestion and absorption; Eat boiled eggs, pay attention to chewing slowly; According to the Dietary Guidelines for China Residents (version 20 16), ordinary adults should eat an egg and yolk every day.

2. Egg soup

Pour the stirred egg liquid into boiling water, heat it a little, and then sprinkle with seasoning, and it becomes egg soup.

Nutrition: Cooking can partially hydrolyze carbohydrates and protein, which has little effect on fat, but can dissolve water-soluble vitamins and minerals in water. There is no obvious difference in nutrition between egg soup and boiled eggs. Slightly different is that more water-soluble vitamins (such as vitamin B 1 and vitamin B2) and minerals (such as calcium and phosphorus) will be dissolved in the egg soup due to the scattered eggs and the increased surface area.

Advantages: relatively more nutrient retention and high digestion and absorption rate; It is very suitable for children, the elderly and other special people.

Disadvantages: inconvenient to carry.

Suggestion: It can be cooked with other ingredients (such as spinach, tomato and loofah) for more comprehensive nutrition.

3. Egg milk cake

Egg custard is made by steaming egg liquid with water.

Nutrition: The effect of steaming on nutrients is similar to that of boiling, but compared with egg soup, the loss of soluble nutrients is slightly less because eggs are less in contact with water than boiling. Generally speaking, custard has relatively more nutrients and higher digestion and absorption rate.

Advantages: smooth and tender taste; The nutrient retention is relatively more, and the digestion and absorption rate is higher; It is very suitable for children, the elderly and other special people.

Disadvantages: it is relatively troublesome to make, and it is necessary to control the temperature and the reasonable ratio of egg water.

Suggestion: It can be steamed with other ingredients (such as milk, corn and whitebait) for more comprehensive nutrition.