Eggs are loved by everyone, and in the eyes of many people, eggs are nutritious and cheap.
Meat can be lacking, eggs can not be less.
However, egg red is not much, about eggs, there will always be a lot of mysterious legends...
Today, we will take a good look at whether the egg-eating legends that you have believed for many years are true or false.
(Source: giphy)
We have been forced to eat eggs since we were young, to tell the truth, one egg a day, is it really healthy?
In 2018, a study by Professor Li Ming's team at Peking University School of Public Health published in the journal Heart showed:
An average of 8.9 years of follow-up of nearly 500,000 people found that eating one egg a day helped reduce the risk of cardiovascular disease morbidity and mortality [1].
Eggs can be said to be the shoulder handle of the nutrition world, the best tonic for young men and women in the slums.
Small eggs, hiding a lot of nutrients.
Eggs are rich in high-quality protein, have better amino acid composition, and are easily absorbed and utilized by the body. The protein absorption and utilization rate of whole eggs is even higher than that of milk and meat.
Lecithin, lecithin, etc. in eggs have a great effect on the nervous system and physical development. If you want to promote brain development and improve memory, instead of spending money on health products, it is better to have an egg for breakfast.
Many people are worried that the cholesterol content in eggs is too high, and they strictly control their intake every day, eating boiled eggs in the morning and not daring to order scrambled eggs with tomatoes at noon.
Not necessarily.
80% to 90% of the cholesterol in the human blood is synthesized by the human body's own liver, and only 10% to 20% comes from food.
Cholesterol in food is related to human blood cholesterol, but most of the relationship is due to saturated fats coexisting with cholesterol, and eggs happen to be foods with high cholesterol and low saturated fats, so eggs have little adverse effect on elevated blood cholesterol [2].
Healthy people can eat 1 to 2 eggs a day, and it doesn't matter if they occasionally exceed the standard.
Of course, don't eat too much, it's not good for the hen's health. After all, it's too late to get down.
(Source: soogif)
What is the difference between eating only egg whites and not eating egg yolks, and drinking yogurt and only licking the milk cap???
Only protein is found in protein, and only whole eggs have the highest utilization rate of protein, and the utilization rate of protein itself is lower than that of milk and meat.
But! In addition to protein, egg yolks also have essential fatty acids, lecithin, vitamin A, vitamin B1, vitamin B2, calcium, zinc and choline, betaine, lutein and other nutrients.
Egg yolks are the essence of eggs, and you cleverly avoid it.
Some people think that free-range chickens go out for a walk every day, live a leisurely life, have a happy mood, and lay good eggs;
Caged chickens are kept in cages all day long, except for eating is laying eggs, life is monotonous, the mood is bitter, and all the eggs are born.
People who can think like this are very empathetic and put themselves in the shoes of chickens.
However, this is not the case.
Some scholars have done research on different eggs, and the results show that the nutritional value of native eggs from free-range chickens and foreign eggs from caged chickens is about the same [3].
Caged chickens: Despite the hardships of life, you still have to lay eggs well.
It is probably a kind of marketing of the merchant, who is stupid and who is tricked.
The color of the eggshell is mainly determined by a pigment called protoporphyrin (also known as otoporphyrin), and the ability of hens to synthesize protoporphyrin is individually different, but the color does not determine the nutritional level of the egg.
Eggs of different colors do not have much difference in nutrition [4].
(Source: soogif)
Bold guesses, it's all an excuse for lazy people.
Eggs are fully cooked, it takes 8 minutes, but half cooked, 4 minutes is enough, who is not a master of time management this year.
(Source: soogif)
Half-cooked eggs are not only less nutritious than fully cooked eggs, but also prone to food poisoning.
First of all, the protein structure of raw eggs is dense and is not easy to digest and absorb, while the structure of the cooked egg protein becomes soft and easier to be digested and absorbed by the human body.
What's more, eating raw eggs is prone to food poisoning, such as the famous Salmonella, the most common pathogenic contaminant of raw eggs, and about 1% of eggs carry this pathogenic bacteria, which can cause serious food poisoning reactions [5].
Often eating undercooked eggs may make you not make up for your nutrition, and your body will collapse first.
Some people feel that eating eggs on an empty stomach will force the protein of eggs to be converted into calories and consumed, which will not play a role in nutritional nourishment. Those who have this kind of doubt are all cultural people.
In fact, healthy people eat on an empty stomach without problems, and it will not cause protein waste.
The body's energy metabolism is prioritized, and foodborne proteins are not preferentially converted into calories compared to liver glycogen, fat, and muscle breakdown into fat.
Boiled eggs are generally 7 to 10 minutes long, and cooking for too long may indeed lead to oxidation of fatty acids and cholesterol [6].
But the overall impact is small.
Not really, but spoiled eggs are best not eaten.
Spoiled eggs are easy to breed various bacteria, proteins will deteriorate and spoil, and small molecular poisons such as indole and hydrogen sulfide will be produced.
If you open the egg and find that the yolk is scattered, the egg white and yolk are mixed together, or there is a musty and putrid smell, you can no longer eat it, which is the most direct way to judge whether the egg has deteriorated [7].
Can eat.
Eggs are hungrier than bread, steamed buns, etc. The proteins and fats in them provide you with continuous and smooth energy, which will keep your stomach full for longer. Studies have shown that people who eat eggs for breakfast are more likely to lose weight than people who eat bread [1].
But don't eat more.
There are thousands of delicacies, nutritional balance is more important, why always stare at the egg, the chicken is nervous.
Having said all that, I would like to sum it up with 3 points:
One egg a day, healthy and good-looking;
Egg yolks are highly nutritious, don't throw them away;
Color is not important, freshness is key.
I hope that everyone will be happy to eat eggs and live a healthy and healthy life
bibliography:
[1] Qin C, Lv J, Guo Y, et al. Associations of egg consumption with cardiovascular disease in a cohort study of 0.5 million Chinese adults. Heart. 2018;104(21):1756-1763. doi:10.1136/heartjnl-2017-312651
[2] Soliman, G. A. (2018). Dietary cholesterol and the lack of evidence in cardiovascular disease. Nutrients, 10(6), 780.
BAI Jian,LI Qiang. A comparative study on the nutrient content of stupid eggs and caged eggs[J].Poultry Science,2012(01):9-11.
[4] Li Guangqi, Fan Shijie, Han Wenpeng, Sun Yu'e, Liu Huiying, Shi Fengying, Wu Guiqin. Correlation analysis between brown shell egg shell color and egg quality[J].China Poultry,2016,38(23):10-13.
[5] Holt PS, Davies RH, Dewulf J, et al. The impact of different housing systems on egg safety and quality. Poult Sci. 2011;90(1):251-262. doi:10.3382/ps.2010-00794
[6] NABER, E. C., & BIGGERT, M. D. (1985). Analysis for and generation of cholesterol oxidation products in egg yolk by heat treatment. Poultry Science, 64(2), 341-347
[7] How to determine whether an egg has deteriorated[N]. China Food Science and Technology Network, 2017-03-03
[8] Vander Wal, J. S., Gupta, A., Khosla, P., & Dhurandhar, N. V. (2008). Egg breakfast enhances weight loss. International Journal of obesity, 32(10), 1545-1551.
[9]http://ndb.nal.usda.gov/ndb/search/list?qlookup=01125
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