Boiling eggs is a learning experience
A few years ago, I went to Germany for an internship and found that in both star hotels and small hotels on the buffet table, there are not only two piles of eggs, but also "3" and "5" markings. The "3" and "5" markings. The restaurant waiter told us that "3" refers to eggs that have been boiled for three minutes and "5" refers to eggs that have been boiled for five minutes.
Back home, do the test: wash fresh unbroken eggs, cool water in the pot, boil, respectively, timed 3, 5 minutes, fish out over cool. "3 minutes egg", egg white cooked and soft, yolk just to be cooked, slightly loose. "5 minutes egg", egg white cooked and tender, yolk cooked but not hard.
According to nutritionists: different boiling time of the egg, in the human body digestion time is different. "3 minutes eggs" is slightly cooked eggs, the most easily digested, about 1 hour and 30 minutes; "5 minutes" eggs "is half-cooked eggs, in the body of the digestive time of about 2 hours; boiling time is too long eggs, the human body Digestion takes 3 hours and 15 minutes.
"5-minute eggs" are not only soft and tender, egg flavor, and beneficial to human nutrition. The U.S. medical community has published a study, 24 adults eat two half-cooked eggs a day, six weeks after the blood lipids did not rise, beneficial to the human body of good cholesterol (HDL) anti-increase of 10%.
Scientific egg cooking
Eggs are divided into three layers: yolk, white and shell. Yolk solidification temperature of 68 degrees Celsius -71 degrees Celsius, egg white solidification temperature of 62 ℃ -64 ℃, boiled eggs if the fire is too big, outside the yolk, solidification temperature of the egg white will quickly solidify and harden, thus preventing the heat continues to the yolk to the yolk of the yolk to transfer, affecting the solidification temperature of the yolk of the yolk of the higher solidification temperature, so that boiled out of the eggs cooked yolk is not cooked. If the cooking time is too long, excessive protein denaturation, eggs will become very hard, not only delicious, but also affect the digestion and absorption. Therefore, boiled eggs should also be the right way. First of all, the eggs to use cold water in the pot, and then slowly warming, after the water boiled about two minutes off the fire, keep warm for five or six minutes and then take out with cold water can be eaten.
Eggs can be eaten in a variety of ways, on the absorption of nutrients and digestibility, boiled eggs for 100%, scrambled eggs for 97%, 98% of the tender fried, the old fried for 81.1%, boiling water, milk, eggs for 92.5%, eaten raw for 30% to 50%. Visible, boiled eggs are the best way to eat, but pay attention to chewing slowly, otherwise it will affect the absorption and digestion. However, for children and the elderly, or steamed egg custard, egg soup is the most suitable, because these two practices can make the protein loose, very easy to be digested and absorbed. Eggs do not contain a high content of vitamin C, so it is best to eat eggs supplemented with a moderate amount of vegetables. How many eggs are appropriate to eat every day?
From a nutritional point of view, in order to ensure a balanced diet, to meet the needs of the body, but not over-nutrition, in general, the elderly to eat 1 to 2 eggs a day is appropriate. Young people, engaged in mental labor or light manual labor, you can eat 2 eggs a day; engaged in heavy physical labor, consume more nutrients, you can eat 2 to 3 eggs a day; children and teenagers due to growth, metabolism fast, you should also eat 2 to 3 eggs a day. Pregnant women, women in labor, lactating mothers, the frail and patients recovering from major surgery, need to increase more good protein, you can eat 3 to 4 eggs a day, but not more.
How to eat eggs with the highest nutrition
Egg nutrients are more comprehensive and balanced, the human body needs nutrients almost all, whether it is the egg white or yolk, their protein physiological value is extremely high, and easy to digest and absorb, the utilization rate of more than 95%, so it is a more full-price natural food.
How many eggs do you eat a day? First of all, let's see how much nutrition you can get from an egg.
A medium-sized egg, weighing an average of about 50 grams, can provide 6 grams of protein, 5 grams of fat, 72 kilocalories of calories, 23 milligrams of calcium, 89 milligrams of phosphorus, 1.2 milligrams of iron, vitamin A612 international units, thiamin 0.07 milligrams, 0.13 milligrams of riboflavin, 0.04 milligrams of nicotinic acid, 300 milligrams of cholesterol. If an egg and 50 grams of lean meat to compare the quality of egg protein and fat than lean meat, vitamin content is also higher, but the price is cheaper than lean meat, from the nutritional and economic considerations are to eat eggs more cost-effective.
In recent years, due to the understanding of atherosclerosis and coronary heart disease people with blood cholesterol have increased, so many people have a fear of cholesterol, fear of eating egg yolks will cause atherosclerosis, and therefore do not dare to eat eggs. This concern is unnecessary, under normal circumstances, cholesterol is not harmful things, it is also an indispensable and important substances in the human body, in the body cholesterol is not only the composition of the cells of one of the basic materials, but also the synthesis of several important hormones, in the body can also be converted into vitamin D3.
On the other hand, the human body plasma cholesterol is not all from the food, which has exogenous and endogenous sources. Exogenous is from food; all meat, eggs, and animal fats contain cholesterol. It is estimated that about 500 milligrams are consumed every day, but not as much as you would expect if you ate less animal food. Endogenous is synthesized by the body itself, about 1.0 to 1.5 grams per day, which is far more than what is eaten from food, so most of the cholesterol in the body is self-made by the body. Under normal circumstances, the body has the ability to self-regulate, that is, eat more cholesterol, the body synthesizes less; eat less, the body synthesizes more. In addition, egg yolks are rich in lecithin, a strong emulsifier, which can make the blood cholesterol and fat particles become smaller and remain suspended, thus impeding the deposition of cholesterol and fat in the blood vessel wall, through the blood vessel wall for the body to utilize the tissues, and will not increase plasma cholesterol. Dr. Margarete Flynn of the Missouri State University in the United States has organized a special study on the use of cholesterol and fat in blood vessels. Missouri State University, Dr. Margarete Flynn has organized a special study of "eggs and cholesterol" group, 116 men aged 32 to 62 years old for a six-month experiment. They first let the subjects do not eat any egg food for three months to determine the serum cholesterol content, and then each person daily add 2 eggs, 3 months later to measure cholesterol, the two results are not significantly different, indicating that the subjects in the body of cholesterol content is not affected by the cholesterol of eggs. And scientists believe that a blood cholesterol concentration in the normal range of the elderly, such as eating two eggs a day, its blood cholesterol increased by up to 2 mg%, this very small amount will not cause atherosclerosis, and other nutrients in the egg, but will bring more benefits, so do not have to be afraid to eat eggs. Of course it is not good to eat too many eggs, one is a waste of high-quality protein, and the other is that protein decomposition products will increase the burden on the liver and kidneys, which is also not good for the body. And a person with normal metabolism, eating some eggs properly, for example, 1~2 per day, or a few times a week, is good for the body.
How to eat eggs and lipids do not increase
For a long time, many people equate eggs with cholesterol, because the egg yolk contains cholesterol, that eating eggs can make the blood fat increase, so atherosclerosis, coronary heart disease and hypertension should not be eaten by patients. Some people even have to remove the yolk when eating eggs. Eggs really become our table "bad egg"?
In recent years, medical experts from various countries have done this experiment: to the 60-80-year-old (including those suffering from atherosclerosis, coronary heart disease, hypertension) eat two eggs a day for three months after checking the serum cholesterol and lipids have not seen an increase. Experts pointed out that eating eggs in moderation will not increase cholesterol. Laboratory analysis shows that the egg cholesterol and protein combined together, can form a lipoprotein, according to the size of the particles, can be divided into ultra-low-density lipoprotein, low-density lipoprotein and high-density lipoprotein. While the first two can be deposited on the walls of blood vessels, the latter has the effect of removing cholesterol from the walls of blood vessels. Therefore, the cholesterol components in eggs themselves cancel each other out. Egg yolks are also rich in lecithin, a powerful emulsifier that can make cholesterol and fat particles become extremely fine, emulsified into fine particles suspended in the blood without being deposited on the blood vessel walls, and can pass through the blood vessel walls smoothly to be utilized by the cells, thus reducing the cholesterol in the blood. In fact, the occurrence of various vascular diseases, mainly due to human dysfunction, resulting in increased blood cholesterol content is not only because of eating 1 egg a day, but due to the body's cholesterol metabolism is dysfunctional, i.e., cholesterol synthesis of the number of more than the number of decomposition. Cholesterol in the human body is not only by dietary intake, but also synthesized in the body, even if the food does not contain cholesterol at all, the liver will synthesize on its own.
Egg yolk contains lecithin, lecithin, etc., on the human nervous system and growth and development has a great benefit; the protein contained in the high quality, and the yolk albumin and yolk phosphoproteins are protein family in the top, the egg globulin is the growth of infants and young children in the necessities of the growth and development of the product.
In addition, eggs in the iron, calcium, or blood, long bone essential. The benefits of eggs on the human body
Brain and intelligence egg yolk in the lecithin, triglycerides, cholesterol and lecithin, the nervous system and physical development has a good effect on the elderly can be slowed down the decline of intelligence, improve memory. Lecithin is regarded by medical experts as the nemesis of Alzheimer's disease.
Protecting the liver protein in eggs has a repair effect on liver tissue damage. Lecithin in egg yolk can promote the regeneration of liver cells, but also to increase the amount of plasma protein in the human body, enhance the body's metabolic function and immune function.
Prevention of atherosclerosis American nutritionists and medical personnel according to the emulsification of lecithin in the egg yolk, the use of eggs to prevent atherosclerosis, and obtained unexpected results.
Preventing cancer Eggs contain more vitamin B2, which can decompose and oxidize carcinogenic substances in the human body. Eggs in the trace elements, such as selenium, zinc, etc. also have cancer prevention effect. Japanese scholars have found that eggs also contain anticancer substances photoflavin and photopigment, an egg contains about 10 micrograms of photoflavin, photoflavin and photopigment can inhibit the proliferation of laryngeal cancer and lymphoma-inducing EBV.
Delaying the aging processEggs contain almost all the nutrients that the human body needs, so they are known as the "ideal nutrient library". Nutritionists called "complete protein mode", insist on eating eggs in moderation, is a lot of longevity is one of the experience of prolonged life. The correct way to eat eggs