"Boiled eggs can cause osteoporosis, don't lie to me."
Listening to Uncle Su's words, the boiled egg in Aunt Qin's hand suddenly became unscented.
It turned out that Aunt Qin and Uncle Su were two people who were relatives. This year's New Year's Two families came to Beijing together for the New Year, and during the New Year's Period, the difference between the north and the south of the two people was particularly large. Uncle Su is a typical "old Beijing", and he likes to drink bean juice and eat scorched circle for breakfast. And Aunt Qin is a typical Jiangnan person, who likes to eat small dumplings, eggs, porridge and so on for breakfast.
Uncle Su finally couldn't help it after watching Aunt Qin eat boiled eggs for a week!
He told Aunt Qin, "Don't you know that eating boiled eggs can lead to osteoporosis?" Especially for us elderly, it is easy to loosen the bone, and eating too many boiled eggs is undoubtedly worse. ”
After listening to Uncle Su's words, Aunt Qin did not believe that she had eaten for so many years and had not seen anything, eggs or calcium supplements.
However, after Uncle Su found out several related articles, Aunt Qin wavered in her decades-old concept. I myself have a bit of osteoporosis, so eating eggs will not exacerbate its own symptoms, right? After that day, Aunt Qin no longer dared to eat boiled eggs and changed her breakfast habits for many years.
However, is there really a scientific basis for what Uncle Su said? Let's find out.
First, eggs are nutritious eggs, more nutritious than you think
In recent years, due to the high incidence of cardiovascular disease, the cholesterol contained in eggs has been widely criticized, and people believe that eggs should be eaten less, especially in the middle-aged and elderly people with high incidence of cardiovascular diseases. So, are eggs really nutrient-free?
First, let's start with the egg white and egg yolk. Don't say anything, first picture!
The source is from Sisi Nutrition
It is not difficult to see from the above figure that eggs contain fat, protein, trace elements and other nutrients, of which egg whites are basically composed of protein, and egg yolks have other rich nutrients in addition to protein. It contains a variety of vitamins, proteins, minerals and lutein, many of which are necessary for the proper functioning of the body and have important positive significance for health.
It can be said that eggs are cheap, nutritious food.
Second, do not eat boiled eggs, will osteoporosis? How many people are still deceived?
There are indeed many nutrients in eggs, but many articles also have a reason to point out that eggs can cause osteoporosis, can eggs be eaten in the end?
The reason for this rumor is mainly due to the rich protein in eggs. Articles widely circulated on the Internet point out that eggs are rich in protein, and a large amount of calcium is needed to digest protein after entering the body. This is undoubtedly "worse for the elderly who have serious calcium loss in their own bodies", which will greatly aggravate the loss of calcium in the body and increase the risk of osteoporosis.
In this regard, Chen Qizhong, director of the General Hospital of Ningxia Medical University, made it clear that protein does not lead to a large loss of calcium in the body. On the contrary, adequate intake of protein will promote the absorption of calcium, because protein will form lysine and arginine after decomposition and digestion, and these substances and calcium can form soluble calcium salts after encountering calcium, which has a strong role in promoting the absorption of calcium. In addition, adequate protein intake in the diet can increase the absorption rate of calcium in the small intestine, which has great benefits for health.
Of course, it is also worth noting that everything is too late, Director Chen does not recommend blindly consuming a large amount of protein, excessive intake will lead to excessive burden on the body, but will adversely affect health.
Therefore, there is no need to worry about the caused by boiled eggs that will lead to osteoporosis.
In addition, for middle-aged and elderly people, if you want to stay away from osteoporosis, what you really need to do is to stay away from high-phosphorus foods. Daily common includes cola, soda, etc., these foods are rich in phosphorus, after entering the body can affect the body's normal absorption of calcium, may also cause calcium loss, for some of the elderly who lack calcium themselves, cola, soda or try to drink as little as possible.
Eggs are cardiovascular "bombs" and cannot be eaten every day?
In addition to the fact that eating eggs can lead to osteoporosis, there are many rumors about eggs in life, in addition to rumors that eating eggs can lead to cardiovascular disease.
Relative to this concept, there has been a polarized comment, so can't eggs be eaten every day?
Admittedly, we do not deny that egg yolks contain relatively high cholesterol, but as early as 2018, a Peking University study was published in heart, a journal of the British medical journal BMJ. The study selected data from nearly 500,000 Chinese people and followed up for an average of nearly 9 years. The results obtained showed that people who consumed eggs daily had an 11% lower risk of cardiovascular events and an 18% lower risk of death compared with those who did not eat eggs at all. In between, the risk of hemorrhagic stroke was reduced by 26% and the risk of death was reduced by 28%.
In other words, eating eggs does not cause cardiovascular disease.
In addition, the role of eggs is also demonstrated in the latest "Dietary Guidelines for Americans 2015-2020" released by the United States, which no longer restricts the intake of eggs, but instead uses eggs as part of a healthy diet.
If you think that these still do not prove that eggs are not a "bomb" of cardiovascular disease, then let's talk about the cholesterol content in eggs. According to experimental data, a large egg contains about 186 mg of cholesterol. Assuming that a person consumes 300mg of cholesterol per day without metabolism in the body, it will lead to an increase in plasma cholesterol, not to mention that every living person will undergo metabolism.
It can be seen that the idea that eggs are cardiovascular "bombs" is not credible.
Fourth, eat 1-2 eggs a day, healthy and nutritious
So, does this mean that you can "let go of yourself" in large intake of eggs in life? Of course not! Eggs are good, but they should also be consumed in moderation.
Li Xiangpei, a nutritionist at the Army's 83rd Army Hospital, said that an egg weighs about 50g, and the protein, fat, carbohydrate and cholesterol content contained in it are 6.5g, 4.3g, 1.3g and 300mg respectively, and each egg can be 69 kcal. Daily intake of 1 to 2 eggs a day, you can ingest enough nutrients to meet the needs of the body, so it is not recommended to blindly consume a large number of eggs on a daily basis, which will cause excessive nutritional intake, which will bring some unnecessary threats to health, and the gain is not worth the loss.
In life, we must learn to identify rumors and avoid letting ourselves step into some unnecessary misunderstandings. Want to maintain a healthy eating pattern, must have a variety of food intake, eggs are only one of many foods, daily do not blindly do not eat eggs or only eat eggs, eat more fresh fruits and vegetables and appropriate meat while eating eggs, to ensure that the body can ingest diversified nutrients, for health has great positive significance.
Resources:
[1] [Li Xiangpei] Malnutrition, eating several eggs a day is good?.Clinical Nutrition Network 2022-01-13
[2] Consuming more than 1 egg per day did not increase the risk of cardiovascular disease. Circle 2021-03-03
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