From the point of view of nutrition, healthy adults usually eat 1-2 eggs a day in order to ensure a balanced diet, meet the needs of the body and avoid overnutrition; It is best for the elderly to eat one every day; It is more appropriate for mental workers to eat two eggs a day; Pregnant women, lying-in women, lactating women and the infirm can eat 2-3 eggs a day, not more. Boiled eggs are the best way to eat, but you can't overcook them. The cholesterol content of an egg yolk is 2/3 of the cholesterol that a healthy adult should consume every day. By controlling the intake of meat and dairy products, such as eating cheese-free vegetables and a lot of fruits, whole grains, low-fat foods and a small amount of lean meat, poultry and fish, cholesterol will not exceed the standard.

Don't exceed seven eggs a week, that is, don't exceed 1 egg a day on average, but it also depends on your other foods. For example, eat more meat, and eggs should not exceed 1. If you don't eat meat, don't exceed two eggs. Salted eggs are good, don't worry about too much fat. However, the time to boil eggs should not exceed 5 minutes. The longer the nutrition time, the less easy it is to be absorbed. 3 minutes of egg nutrition is the easiest to absorb, followed by 5 minutes.

Eat eggs scientifically

The nutritional components of eggs are comprehensive and balanced, and almost all the nutrients needed by the human body are available. Whether it is egg white or egg yolk, their protein physiological value is extremely high, and they are easy to digest and absorb, and the utilization rate can reach over 95%, so they are full-price natural foods.

How many eggs should I eat a day? First, let's see how much nutrition we can get from an egg.

A medium-sized egg, with an average weight of about 50g, can provide protein 6g, fat 5g, calories 72kcal, calcium 23mg, phosphorus 89mg, iron1.2mg, vitamin A6 12 IU, thiamine 0.07mg, riboflavin 0.13mg, and so on. Considering both nutrition and economy, eating eggs is more economical.

In recent years, many people are afraid of cholesterol because they know that the blood cholesterol of people with atherosclerosis and coronary heart disease has increased. They are afraid that eating egg yolk will cause arteriosclerosis, so they dare not eat eggs. This kind of worry is unnecessary. Under normal circumstances, cholesterol is harmless and an indispensable substance for human body. In the body, cholesterol is not only one of the basic substances to form cells, but also can synthesize several important hormones and convert them into vitamin D3 in the body.

On the other hand, cholesterol in human plasma is not all from food, but from exogenous and endogenous sources. Exogenous comes from food, and all meat, eggs and animal fats contain cholesterol. It is estimated that you should eat about 500 mg a day. If you eat less animal food, you will not reach this figure. Endogenous is synthesized by the body itself, and about 1.0 ~ 1.5g is synthesized every day, which is far more than what is eaten from food, so most of the cholesterol in the body is made by the body itself. Under normal circumstances, the body has the ability of automatic adjustment, that is, if you eat more cholesterol, the amount of synthesis in the body will be less; The less you eat, the more you synthesize in your body. In addition, egg yolk is rich in lecithin, which is a strong emulsifier. It can make cholesterol and fat particles in blood smaller and remain suspended, thus preventing cholesterol and fat from depositing on the blood vessel wall and applying them to body tissues through the blood vessel wall without increasing plasma cholesterol. Dr Margaret Flynn of Missouri State University organized a special research group on "Eggs and Cholesterol" and conducted an experiment on 1 16 men aged 32-62 for half a year. They first asked the subjects not to eat any egg food for three months in a row, and measured the serum cholesterol content, then each person added two eggs a day, and then measured the cholesterol three months later. There is no obvious difference between the two results, which shows that the cholesterol content of the subjects is not affected by egg cholesterol. Scientists believe that if an elderly person with normal blood cholesterol concentration eats two eggs a day, his blood cholesterol will increase by at most 2 mg%. This trace will not cause atherosclerosis, and other nutrients in eggs will bring more benefits to people, so there is no need to be afraid to eat eggs. Of course, eating too many eggs is not good. First, waste high-quality protein. Second, protein decomposition products will increase the burden on the liver and kidneys, which is also detrimental to health. And a person with normal metabolism, eating some eggs properly, such as 1~2 eggs a day, or eating several times a week, is good for the health.

The most nutritious cooking method: there are many ways to eat eggs. In terms of nutrient absorption and digestibility, boiled eggs are 100%, scrambled eggs are 97%, tender fried eggs are 98%, old fried eggs are 8 1. 1%, boiled eggs with milk are 92.5%, and raw eggs are 30% ~ 50%. From this point of view, boiled eggs are the best way to eat, but pay attention to chewing slowly, otherwise it will affect absorption and digestion. But for children, steamed egg soup and egg drop soup are the most suitable, because these two methods can loosen protein and be easily digested and absorbed by children.

Note: eat less tea eggs, because tea contains acidified substances, which will stimulate the stomach and affect the digestive function of the gastrointestinal tract when combined with iron in eggs.

Is egg white better or egg yolk better?

The correct way to eat is to eat the whole egg. Protein contains more protein, while other nutrients are egg yolk.

Some people think that eating eggs raw can get the best nutrition. In fact, eating raw chicken has many disadvantages and is very harmful to people's health.

Raw eggs contain anti-enzyme proteins and anti-biological proteins. The former hinders the contact between protease in human stomach and protein, and affects the digestion and absorption of protein. The latter can combine with biotin in food to form substances that the human body cannot absorb. However, the above two harmful substances in raw eggs are destroyed once cooked, which no longer affects the absorption of nutrients by the human body.

Protein structure of raw eggs is dense, and digestive enzymes in gastrointestinal tract are difficult to contact and be digested and absorbed. However, the cooked egg protein structure becomes soft and is easily digested and absorbed by the human body.

About 10% of fresh eggs carry pathogenic bacteria, mold or parasitic eggs. Some parents wash their children's eggs with boiling water and add sugar. Because the germs and parasitic eggs in eggs can not be completely killed, it is easy to cause diarrhea and parasitic diseases. If there is salmonella in eggs, it will also cause food poisoning. Recently, it has been found that there may be 0- 157 enterohemorrhagic Escherichia coli on eggshells. Even if the amount of bacteria is small, laying eggs is enough to cause food poisoning. Some folks use raw eggs to treat constipation in children, which can not only cure constipation, but also infect people and animals with Toxoplasma gondii. The disease is acute, and almost all organs in the whole body are invaded by Toxoplasma gondii, causing lesions and even death in severe cases.

So eggs must be cooked and eaten, and it is best to eat steamed eggs. It is not advisable to wash eggs with boiling water, let alone eat raw eggs.

Boiled eggs are one of the common ways to eat, but if they are not cooked well, there will often be cases where the egg white is not cooked well and the egg yolk is not cooked well. Or overcooked, boiled eggs, the yolk is very hard, which is not conducive to digestion and absorption.

The correct way to cook eggs: put the eggs in a pot with cold water, slowly raise the temperature, and cook for 2 minutes after boiling. Soak for 5 minutes after the ceasefire, so that the boiled egg white is tender and the yolk is not old.

According to nutritionists, eggs cooked at different times take different time to digest in the human body. "3-minute egg" is a lightly cooked egg, which is the easiest to digest and takes about 1 hour for 30 minutes. "5 minutes" eggs are half-cooked, and the digestion time in human body is about 2 hours; Eggs boiled for too long take 3 hours to digest in the human body.

"Five-point egg" is not only soft and tender, but also rich in egg fragrance, which is beneficial to human nutrition. The American medical community has published a research report that 24 adults eat two half-boiled eggs every day, and after six weeks, the blood lipid does not rise but falls, but the good cholesterol (HDL) beneficial to the human body increases 10%.

Nutrition and eating methods of eggs

Eggs are a kind of common food with rich nutrition and relatively low price. It has a wide range of eating objects, from infants of 4-5 months to the elderly, and is suitable for eating eggs.

First, the nutritional price of eggs

1, protein

Eggs are rich in high-quality protein, and each100g of eggs contains protein12.7g .. The protein contained in two eggs is roughly equivalent to the protein of three fish or lean meat. The digestibility of egg protein is also the highest among milk, pork, beef and rice.

The content of methionine in eggs is particularly rich, but both cereals and beans lack this essential amino acid. Therefore, mixing eggs with cereals or beans can improve the bioavailability of the latter two.

2. Fat

Eggs contain 100 g of fat 1 1.6 g, most of which are concentrated in yolk, and most of them are unsaturated fatty acids. Fat is emulsified and easily absorbed by the human body.

3. Other micronutrients

Eggs also have other important micronutrients, such as potassium, sodium, magnesium and phosphorus, especially the iron in egg yolk is 7 mg/ 100 g. Eating eggs for babies can supplement the iron deficiency in milk. Eggs are rich in phosphorus, but relatively insufficient in calcium. Therefore, feeding milk and eggs together can complement each other. The contents of vitamins A, B2, B6, D, E and biotin in eggs are also very rich, especially in egg yolk, where vitamins A, D and E are dissolved with fat and easily absorbed and utilized by human body. However, the content of vitamin C in eggs is relatively small, so we should pay attention to eating with foods rich in vitamin C.

Second, is it better to eat egg yolk or protein?

Protein in egg yolk and egg white is a high-quality protein with high digestibility. However, the egg yolk is very different from other nutrients in protein, mainly composed of ovalbumin. Egg yolk is not only rich in egg yolk phosphoprotein, but also rich in fat and micronutrients (micronutrients are the general name of vitamins and trace elements), especially iron, phosphorus and vitamins A, D, E and B.

Is the nutritional value of raw eggs high?

Eggs are easily infected by pathogenic microorganisms such as salmonella, and digestive system diseases are prone to occur when eaten raw. Raw egg white contains organic biotin and antitrypsin, which hinders the decomposition and absorption of protein and biotin. On the contrary, the protein structure of boiled eggs changes from dense to loose, which is easy to be digested and absorbed by human body. Of course, after overheating, protein is excessively solidified, which is not conducive to digestion and absorption.

Egg misunderstanding ABC

Myth 1: The more eggs a woman eats, the better.

In the process of delivery, the maternal physical exertion is great, the digestion and absorption function are weakened, and the detoxification function of the liver is reduced. Eating a lot of eggs will increase the burden on liver and kidney, resulting in adverse consequences. Excessive intake of protein will also produce a lot of ammonia, hydroxyl, phenol and other chemicals in the intestine, which is very toxic to human body, prone to abdominal distension, dizziness, limb weakness, coma and other symptoms, leading to "protein poisoning syndrome". Protein's intake should be calculated according to protein's digestion and absorption function. Under normal circumstances, it is enough for pregnant women to eat about 3 eggs a day.

Myth 2: Eating eggs often leads to high cholesterol.

No. Because egg yolk is rich in lecithin, it is a powerful emulsifier, which can make cholesterol and fat particles extremely fine and be fully utilized by cells through the blood vessel wall, thus reducing cholesterol in the blood. Moreover, lecithin in egg yolk can release choline after digestion, and then enter the blood to synthesize acetylcholine, which is the main substance of neurotransmitters, which can improve brain function and enhance memory.

Myth 3: Raw eggs are more nutritious.

Eating eggs raw is not only unsanitary, but also easy to cause bacterial infection, and the nutrition is not easy to absorb. Raw eggs contain avidin, which affects the absorption of biotin in food and can lead to "biotin deficiency" such as loss of appetite, general weakness and muscle pain. In addition, raw eggs contain "antitrypsin", which will destroy the digestive function of human body. As for those "hairy eggs" that have hatched but have not hatched chickens, it is even more unsanitary.

Decryption of egg cooking skills

Spread eggs: avoid fire, or you will lose a lot of nutrition. Because when the temperature is too high, protein in eggs will be destroyed and decomposed. Especially fried eggs, the loss of nutrients is even more severe. But the fire is too small. After a relatively long time, the water will lose more, and the spread eggs will dry, which will affect the texture. So it's best to spread eggs over medium fire.

Steamed egg custard: whether the egg custard can be steamed well depends mainly on whether the egg liquid is stirred evenly, except for putting proper amount of water. When stirring, the air should be mixed evenly and the time should not be too long. Temperature is also directly related to the stirring of egg liquid. For example, when the temperature is below 20℃, the stirring time is longer (about 5 minutes), so that there are holes of different sizes invisible to the naked eye after steaming; When the temperature is higher than 20℃, the time should be shortened. Don't put oil and salt in the egg at first, which will easily destroy the colloid of the egg and make the steamed egg soup thick and hard; If you stir the egg mixture evenly, then add oil and salt, stir it for a few times and put it into the steamer, and the custard will come out very soft.

Beat the egg drop soup: add a few drops of vinegar when the soup is boiling, and the egg drop juice will appear beautiful when it enters the water.

Boiled eggs: It is very important to master the time, generally 8 minutes to 10 minutes is appropriate. If cooked too raw, protein is not loose, and it is not easy to digest and absorb. If it is overcooked, the structure of protein changes from loose to tight, and it is also not easy to be digested and absorbed.

Special tips

Scrambled eggs without monosodium glutamate.

Eggs themselves contain a lot of glutamic acid and a certain amount of sodium chloride. If monosodium glutamate is added, these two substances will generate a new substance-sodium glutamate, the main component of sodium glutamate, and the umami taste of the egg itself will be covered up.

The pot is connected with cold water, and the egg is not needed on the water surface.

Turn off the heat after boiling. Don't lift the lid at this time.

Let the eggs soak in boiling water for 5 minutes.

The eggs cooked in this way are cooked layer by layer.

Take a bite of the tender egg, the yolk inside is round.

Especially beautiful and nutritious.

If you want the eggs to be hard boiled, soak them for eight minutes. So the smell is less.

Nutritional comparison of various eggs

Besides eggs, there are duck eggs, goose eggs, salted duck eggs, pigeon eggs eggs and quail eggs. Their nutrients are roughly the same, but there are some subtle differences:

1, the content of methionine and threonine in duck eggs is the highest.

2. The calcium content in salted duck eggs is twice as high as that in eggs, which is equivalent to that in pigeon eggs.

3. Goose eggs have the highest fat content, the highest cholesterol and calories, and the richest iron and phosphorus elements.

4. Although the content of protein and fat in pigeon eggs is slightly lower than that in eggs, the content of calcium and iron is higher than that in eggs.

5. The protein and fat content of quail eggs are similar to those of eggs, but its riboflavin (VB2) content is 2.5 times that of eggs. Carotene in eggs is the most in the yolk of all eggs.

Dietotherapy effect of eggs

The dietotherapy function of egg white is mainly to moisten the lung and relieve sore throat, clear away heat and toxic materials, and is used to treat sore throat, red eyes, diarrhea, malaria and burns; Proper use of egg yolk and milk has the effect of treating convulsion;

How to steam egg custard? What are the tips?

Steps:

1. Take 2 eggs, put them in a pot, stir them evenly first, add 200 ml warm water (a small cup) and refined salt 1 g, and stir them evenly for later use.

2. Add water to the pot, put the egg basin into the drawer, and steam it slowly with low fire until it solidifies (like tofu brain).

3. Drop 0.5g sesame oil after cooking.

Tip:

1. Rub a few drops of cooked oil on the inner wall of the steamed egg custard in advance, so that the egg custard will not stick to the bottom easily.

2. Put the eggs into the basin and stir evenly, then add water, otherwise the egg liquid will be stirred unevenly, and the steamed egg soup will easily precipitate.

3. The key to steamed egg custard is the heat. When steamed with strong fire, the egg juice will boil and appear small holes, which will affect the taste and appearance. Be sure to use slow fire.

4. Are eggs with high iodine and zinc good for people's health?

According to experts, most of the so-called eggs with high iodine and zinc are added with trace elements such as zinc, iodine and iron in chicken feed. After eating these feeds, the content of corresponding trace elements in eggs laid by chickens is higher than that of ordinary eggs. But this kind of egg is only suitable for a small number of people and can't be eaten casually. If you eat too many trace elements, it will be harmful to your health. For example, too much iodine in the human body will lead to a series of symptoms of the nervous system, while zinc content in the body exceeds a certain level, which will easily lead to calcium and iron deficiency.