Eggs should not be eaten alone, it is best to eat with pasta (carbohydrates), which can improve the utilization of protein. Some people only eat an egg for breakfast, drink a cup of milk, so that the protein in the egg will be lost, if you can eat a little bread or steamed bread at the same time, you can make the protein in the egg is retained, maximize absorption by the body. Eggs are best steamed or boiled, steamed egg custard, poached eggs, boiled eggs with skin is a good way to eat, scrambled eggs are also OK, but it is best not to eat fried eggs, because the eggs fried yellow or fried paste will make the protein denaturation.

According to analysis, per 100 grams of eggs containing 12.8 grams of protein mainly ovalbumin and ovoglobulin, which contains the body's essential 8 amino acids, and the composition of the human body with the protein is very similar to the human body of the egg protein absorption rate can be as high as 98% . Human absorption of egg protein 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,egg yolks are rich in lecithin, steroids, 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.

Protein: Eggs are rich in high-quality protein, each 100 grams of eggs contain 13 grams of protein, 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,with unsaturated fatty acids as much as the 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 wary of eating eggs for fear of cholesterol caused by eating eggs and lead to atherosclerosis.

Amino acids: Eggs are particularly rich in methionine,and cereals and beans are lacking this essential amino acid.

Other micronutrients: Eggs also have other important micronutrients such as potassium, sodium, magnesium, and especially iron in the yolks of up to 7 mg/100 grams, but the yolks of the iron in the non-heme iron, and the existence of the lecithin combination, the utilization rate of only 3% ; eggs of the Phosphorus is very rich, but the relative lack of calcium, so the milk and eggs *** with consumption can be nutritional complement. Vitamins A and B are also abundant in eggs.

Egg eating method is a variety of boiled, steamed, fried, scrambled and so on. In terms of the absorption and digestibility of egg nutrients, boiled, steamed eggs for 100%, tender fried for 98%, scrambled eggs for 97%, eggs for 92.5%, the old fried for 81.1%, raw for 30% to 50%. It seems that boiled and steamed eggs should be the best way to eat. But be careful to chew and swallow slowly, otherwise it will affect absorption and digestion. However, for children, 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 by children.

Note: Tea eggs should be eaten sparingly, because tea contains acidifying substances, combined with the iron in eggs, will play a stimulating role in the stomach, affecting the gastrointestinal digestive function.

How long does it take to cook an egg

The most nutritious way to cook an egg is to cook it for a short period of time, the yolk is not solidified, and I'm afraid it's unhygienic to eat it; a long time to cook it is to cook an egg for a long period of time, it is not very good in texture. Many people may have a confusion, how long is the most appropriate to cook eggs? Ministry of Health, Beijing Hospital, deputy director of the nutrition section of the dietitian Li Changping's own experience is that eggs boiled 8 minutes just good.

How to peel the egg to be complete

Boiled eggs are sometimes not good to peel, the reason is that the egg is not cooked, so the egg peel a piece of skin off a piece of protein. Secondly, although the egg is cooked, but the egg shell and egg white stuck together, even if a piece of shell peeled down, the protein will be brought down, time-consuming and laborious not to mention that it does not look beautiful. For this reason, you can cook the eggs, put in cold water while hot dip a dip, and then peeled well peeled.