You know what happens with one egg a day?
Some people have doubts about eggs and are afraid of eating elevated blood lipids every day.
Eating an egg for breakfast has a lot of benefits
1. Supplement with high-quality protein
Protein is the material basis of all life, compared with porridge and bread and other foods, the amino acid composition of protein in eggs is better, its essential amino acid composition is basically similar to that of the human body, and its biological value is also the best in all foods. In addition, the absorption and utilization rate of protein in eggs is also higher than that of foods such as porridge and bread.
2. Increase satiety
Eggs can not only provide sufficient protein for the body, but also delay the emptying speed of the stomach and prolong the feeling of fullness after a meal.
Studies have shown that eating breakfast containing eggs can increase satiety, while the protein and fat in eggs can provide sustained and stable energy, making the stomach full for a longer time.
3, help to lose weight
Eating eggs for breakfast can reduce the calorie intake of lunch and the whole day, and play a role in controlling weight.
Studies have shown that people who ate eggs for breakfast lost 56% more weight and had more energy than people whose breakfasts were mainly carbohydrates.
4. Improve memory
Egg yolk is rich in lecithin, steroids and calcium, phosphorus, iron, vitamin A, vitamin D and B vitamins.
The abundant choline in eggs is necessary for the synthesis of acetylcholine, a neurotransmitter of the brain, and is also an important component of cell membranes, helping to improve memory and make concentration more concentrated.
Therefore, for office workers and students who use a lot of brains, it is very necessary to eat an egg for breakfast.
5. Improve alertness
Eggs are rich in tyrosine, which plays an important role in raising people's alertness, which makes people react more quickly. Therefore, for motorists, eating eggs for breakfast is more conducive to safe driving.
6. Protect vision
The two antioxidants in egg yolks, lutein and zeaxanthin, protect the eyes from UV rays.
How to eat eggs nutritiously?
Heart Benefits Ranking:
1st prize: Boiled egg with shell
Without a drop of oil, low cooking temperatures, and no exposure to oxygen in egg yolks (cholesterol, once oxidized, can become one of the most serious cardiovascular health threats), it is the most beneficial way to eat for the heart.
2nd place: Poached poached eggs
Third place: egg flower soup and steamed eggs
4th place: Fried poached eggs
Fifth place: Spread the eggs
Refers to an egg cake made from a small amount of oil, fried over low heat, so the cholesterol in the yolk does not oxidize much.
6th place: scrambled eggs
Eggs are beaten and then fried, and the cholesterol in the yolk is in full contact with the air and more oxidation. Eggs are more oil-absorbent and use a large amount of oil.
Best Digested Protein Ranking:
Studies have shown that the protein digestibility of boiled eggs is as high as 99.7%, and almost all of them can be absorbed and utilized by the human body.
Second place: fried poached eggs and stalled eggs
The protein digestibility of these two practices is 98%.
3rd place: scrambled eggs
Protein digestibility is 97%.
4th place: Steamed eggs
Protein digestibility 92.5%.
5th place: Raw eggs
Protein digestibility is only 30%-50%.
Vitamin preservation rankings
The heating temperature is low, and the nutrients are fully retained.
Second place: Steamed eggs
The heating temperature is low, and the loss of water-soluble vitamins such as riboflavin and lutein is small.
3rd place: Poached eggs
The heating temperature is low, and there is a slight loss of water-soluble vitamins.
Heating temperature is high, vitaminSatry-soluble vitamins such as vitaminS, D, E, K and other fat-soluble vitamins and water-soluble vitamins are lost.
The heating temperature is high, and all vitamins are lost.
The heating temperature is high, and the vitamin loss is more.