If you want to say that the "wild" top of the food industry, eggs must be on the list. Not only is it perfectly integrated into the major cuisines, but it also has a variety of ways to eat itself.
Eggs are nutritious and affordable, but some people worry about cholesterol exceeding the standard and struggle with "how many to eat a day."
Recently, a new study shows that although excessive egg intake is associated with cardiovascular disease, Asians may not need to worry.
"Life Times" (search for "LT0385" within WeChat to pay attention to) combined with research interview experts to interpret the precautions of Chinese people eating eggs, and recommended its 6 good partners.
Experts interviewed
Professor Xu Guiyun, College of Animal Science and Technology, China Agricultural University
Registered nutritionist Liu Pingping in China
Zhou Chunling, member of the Standing Committee of the Nutrition Physicians Professional Committee of the Chinese Medical Doctor Association
More than 1 egg per day, increased cardiovascular risk?
Recently, a study published in circulation, the chief international journal on cardiovascular, showed that the intake of one more egg per day was significantly associated with an increased risk of all-cause death and the risk of death from cardiovascular disease.
The study, completed by The team of Huang Jiaqi of the Second Xiangya Hospital of Central South University, included the results of 41 prospective cohort studies and tracked health data of more than 480,000 people, and the results showed:
For each increase of 300 mg of cholesterol intake in a day, the overall risk of death and cardiovascular disease death increased by 10% and 13%, respectively.
For each additional 50 grams of egg intake (one egg) in a day, the overall risk of death and cardiovascular disease death increased by 6% and 9%, respectively.
After multivariate adjustment, higher serum total cholesterol concentrations were associated with an increased risk of cardiovascular disease death. Specifically, for each gradient increase in total cholesterol concentration, the risk of vascular disease death increases by 14 percent.
The researchers also observed that the above conclusions do not apply to all geographical populations.
For example, in subgroup analyses of geographic regions, egg consumption was significantly positively correlated with cardiovascular disease risk in the US and European populations, while in Asian populations, egg consumption was not associated with cardiovascular disease risk.
Coincidentally, a 2020 study published in the British Medical Journal (BMJ) similarly found that in the Asian cohort, adding one egg per day was associated with a reduced risk of cardiovascular disease; not in the US or Europe cohort.
3 types of people eat eggs to "reduce the amount"
For Chinese people, it is recommended that healthy adults eat at least 1 egg a day, egg white yolks, and occasionally eat 3 or 4 a day. For the following groups, the dose should be reduced according to the constitution:
Patients with hyperlipidemia: you can eat half an egg yolk every day, if you eat other foods with high cholesterol content (animal liver, cream, meat), it is recommended to eat only egg white and not egg yolk.
Patients with cholecystitis: avoid the acute attack period, and patients with simple cholecystitis use cooking methods such as boiling and steaming without adding oil.
People with egg allergies: You can try to eat egg yolks, and if you are also allergic, avoid eating.
It should be noted that pregnant women/nursing mothers/fitness and muscle gainers/teenagers/ovo-milk vegetarians can eat two eggs a day if there is no blood sugar and dyslipidemia problems.
Picking eggs is also a technical task, to give you a few suggestions:
No cracks, a little rough to the touch, hold in the hand and press the hand;
Shake gently, no obvious "shock feeling";
When the light is visible, the eggs are reddish. The shells of unsearned eggs tend to be dark grey, light to the touch, and the light is opaque or has a gray-brown shadow when the light is sheer.
Eggs are more "adapted" to 6 types of ingredients
From a nutritional point of view, eggs and the following vegetable group "CP" may have a double effect.
Eggs + tomatoes
Scrambled eggs with tomatoes are simple and easy to make, and are suitable for basically all people. Rich in vitamin C and carotene, tomatoes are sautéed with eggs and are a perfect combination of plant and animal protein.
Eggs + green peppers
This pair of yellow and green matches, the color is beautiful, the taste is fresh and fragrant, and the nutrition is rich. Green peppers are rich in vitamin C, carotene, dietary fiber and a variety of minerals, which together can make up for the low vitamin C content of eggs.
Eggs + onions
Roman doctors used onions as appetizers, and modern medicine has also found that onions have anti-inflammatory and anti-bacterial, and help lower blood lipids.
Onion scrambled eggs are very suitable for middle-aged and elderly people to eat, onions can reduce the stimulation of the stomach after frying, and eggs can enhance appetite and promote digestion.
Eggs + leeks
Scrambled eggs with leeks are very good "kidney tonic" dishes. The dietary fiber in leeks is relatively coarse, which is easy to stimulate the stomach, and frying with eggs can reduce the irritation of the gastric mucosa.
In terms of taste, the egg is mild and cooked with leeks to neutralize the pungent taste of leeks.
Eggs + bitter melon
Bitter melon tastes bitter, but pairing it with eggs solves the problem easily. Before cooking, the bitter melon is slightly blanched with hot water, and then fried with eggs, which can play the role of Titian and neutralize the bitterness, and the two can also clear heat, detoxify, nourish blood and qi.
Eggs + shrimp
Since both are rich in glutamic acid, sodium glutamate will be generated, and the same stir-fry can be said to be superimposed with umami. In addition, they are all big protein households and are more suitable for people who lack protein. ▲
Editor of this issue: Zhang Yu
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