Milk also provides abundant calcium, and 100g milk can provide about 108mg calcium, which is one of the excellent sources of calcium in daily life. Eggs contain a variety of minerals, and the content is not low, such as iron, zinc, calcium, phosphorus and other essential elements, as well as rich selenium. Eggs and milk are rich in fat-soluble vitamins In short, they are good breakfast ingredients.
Because eggs are very common in milk, and in the dietary guidelines, it is recommended to eat an egg every day and eat 300g of milk or dairy products. Even the diet guide says so. Many friends who don't eat or like egg milk will feel anxious. For example, if I don't eat egg milk, will my body be affected?
Actually, it's not that serious. Egg milk is just a kind of food with rich nutrition sources, but it doesn't mean that you can't get rich protein, calcium or other nutrients without eating it. Many ingredients can also be used instead. For example, it can be made up by soy foods that are also rich in protein. Soybean protein is also a high-quality plant protein, and using animal protein is more conducive to protein's absorption and supplement; Fish and shrimp foods are low in fat and calories, and are also rich in protein, and the content of protein in animal lean meat is not low; The calcium content in black sesame, fungi, green leafy vegetables, nuts, meat and other foods is not bad. In fact, as long as the ingredients are rich, there is basically no shortage of protein and calcium.
In addition, milk is not necessarily a part of breakfast, and a large number of China residents are lactose intolerant and lack lactase, so it is difficult to digest and absorb milk smoothly. Milk is rich in lactose, so many friends may have symptoms such as bloating, diarrhea, indigestion, nausea and vomiting after drinking milk, especially after eating enough, which will affect digestion and make the whole person sick. If the symptoms of lactose intolerance are really serious, it is not recommended to drink milk, because even if milk is nutritious, its absorption rate will drop sharply, which will make you very painful. You can choose to use yogurt instead of milk. After yogurt fermentation, lactose is converted into lactic acid, which also inherits the nutritional value of milk. You can also choose soybean milk and coconut milk, as long as you pay attention to supplementing calcium and enriching ingredients.
Many friends still don't eat eggs, thinking that the yolk has high cholesterol content and is not suitable for people with hyperlipidemia and hypertension. In fact, this is also a misunderstanding of eggs. Although egg yolk cholesterol is indeed high, it does not mean that eating foods with high cholesterol will induce hypercholesterolemia. Many studies have proved that cholesterol in foods with high cholesterol actually has little effect on the total cholesterol of the human body. Cholesterol intake in exogenous foods only accounts for 20% of total cholesterol, which mainly affects endogenous self-synthesis and secretion, which is closely related to personal physique, genetic factors, long-term eating habits, exercise habits and living habits. Eating an appropriate amount of eggs every day is actually not a risk food that induces hyperlipidemia. On the contrary, eggs are also rich in lecithin, which helps to prevent atherosclerosis and is a food to help hypertension and hypertensive patients improve their symptoms.