Source: Huanyu Kenfu Society
An egg, containing about 7 grams of protein, 17 kinds of carbohydrates, calcium, iron and other components, has the ratio of amino acids that are most suitable for the needs of the human body, especially containing phospholipids and choline that modern people lack. In the eyes of nutrition experts, eggs are the "closest to perfection" food.
But many people have the impression that eggs contain a lot of cholesterol and are very unfriendly to blood vessels.
However, a recent study published in the British Medical Journal, which systematically analyzed a total of 763 studies on eggs from 1980 to the present, showed that eating eggs was not associated with an increased risk of cardiovascular disease; in the Asian cohort, adding one egg per day reduced the risk of cardiovascular disease.
New study: Asians eat eggs healthier
To assess the relationship between egg intake and cardiovascular disease risk, Professor Jean-Philippe Drouin-Chartier of the Harvard School of Public Health and his team conducted a systematic review and meta-analysis of prospective cohort studies:
Data were from three large prospective cohort studies, including 83,349 women (1980-2012) from nurse health studies, 90,214 women (1991-2013), and 42,055 men from the health professional follow-up study (1986-2012).
None of them had cardiovascular disease, type 2 diabetes, or cancer at baseline. The primary study outcomes were cardiovascular disease, including nonfatal myocardial infarction, coronary heart disease, and stroke.
In a follow-up of 32 years, 14,806 participants developed cardiovascular disease. Most participants consumed 1-5 eggs per week.
Table 1. Egg intake and cardiovascular disease risk
Findings:
In a pooled multivariate analysis, after adjusting for updated lifestyle and dietary factors associated with egg intake, consuming at least one egg per day was not associated with the risk of developing cardiovascular disease.
In a meta-analysis of updated prospective cohort studies (1720108 participants, 139195 cardiovascular disease events, 33 risk estimates), adding one egg per day was not associated with cardiovascular disease risk. The risk of cardiovascular disease also did not increase in the group that ate the most eggs compared to the group with low egg intake.
Performing a stratified analysis by geography, the authors found that in the Asian cohort, an increase of one egg per day was associated with a reduced risk of cardiovascular disease; not in the US or European cohort.
Simply put, moderate consumption of eggs (an average of one egg per day) was not associated with overall cardiovascular disease risk, however, cardiovascular disease risk was reduced in Asian populations.
7 things you must know when eating eggs
Boiled eggs, poached eggs, egg fried rice... Eggs conquered our table. But many people also have doubts: how to eat the healthiest? Red heart eggs are more nutritious? The following details help you be the best egg eater.
1
Simple boiling is the best way to eat
Fan Zhihong, associate professor of the College of Food Science and Nutritional Engineering of China Agricultural University, once listed 3 healthy egg eating methods based on various research and experimental data.
Boiled eggs are at the top of all nutrition lists because of the low cooking temperature, no oil, and the best nutrition preservation
Egg Nutrition Rankings
"Heart-Friendly Ranking"
1. Boiled eggs
2. Poached poached eggs
3. Egg flower soup
"Best Digested Protein Ranking"
2. Fry poached eggs
3. Spread the eggs
"Vitamin Preservation Ranking"
2. Steamed eggs
3. Poached poached eggs
2
Eat 1 to 2 eggs a day
The Dietary Guidelines for Chinese Residents (2016) recommend that the intake of eggs be 40 to 50 g/day.
Eat 1 to 2 boiled eggs a day, fried eggs contain more oil, eat 1 to 2 times a week;
Pregnant women and surgical patients do not need to eat too many eggs, eat 1 to 2 per day;
People with allergies, gallstones, pancreatic diseases, it is best not to eat too much, especially fried eggs, which are easy to increase blood lipids, which is not conducive to treatment and rehabilitation.
3
Do not throw away the yolks
Gao Jian, director of the Department of Nutrition at Zhongshan Hospital affiliated to Fudan University, said that the cholesterol synthesized by the human body is related to genetics and metabolic abnormalities, and has little to do with cholesterol in food.
Although egg yolks are high in cholesterol, they also contain cholesterol-lowering ingredients. The Dietary Guidelines for Chinese Residents (2016) have abolished the daily dietary limit on cholesterol, and eating 1 to 2 eggs a day will not lead to elevated cholesterol.
4
Boiled eggs, preferably 3 to 5 minutes
Whether boiled in hot water or cold water, keep it in a boiling state for 3 to 5 minutes, so that the boiled eggs are in an ideal state.
The boiling time of eggs should not be too short: the digestion and absorption rate of raw eggs is only about 50%, and eggs are also susceptible to contamination such as Salmonella, and there are safety risks in eating raw.
It is not recommended to cook for too long, so as not to oxidize fatty acids and cholesterol and make good fats "bad".
5
Nutrition has nothing to do with eggshell color
The nutrition of eggs has nothing to do with the color of the eggshell, but with the breed of chicken. There is also no scientific basis for the belief that red heart eggs are more nutritious.
If additives are added to chicken feed, the yolk can be darkened in color. If you find that the egg yolk is too bright when purchasing, you need to be vigilant.
6
Eggs should be eaten for breakfast
After one night, the body needs to replenish nutrients, and eggs can quickly replenish the nutrients they have consumed. Eating eggs in the morning, with lower caloric intake throughout the day, is beneficial for weight control.
7
Store eggs with your tip pointed down
It is recommended to put the eggs in the refrigerator so that they can be stored for more than a month. When buying packaged eggs, remember to look at the label, eggs within a week, relatively better quality.
When storing eggs, they should not be placed horizontally, but should be placed with their heads up and small heads facing down, upright and vertical.
This is because the egg "breathes", and the large part of the eggshell has some round holes, which are the places where air enters and exits (called the air chamber), which manages the "breathing" of the egg, even if the egg white becomes thin and the yolk floats up, it will not make the yolk stick to the eggshell.
If the large head is lowered, the respiration will become worse, which will reduce freshness.