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Xiao Wang, an office worker, eats a hard-boiled egg every morning, which he finds convenient and nutritious, and can replenish the protein he needs for the day. His colleague Xiao Li disagreed: "Aren't you afraid of death if you eat eggs like this?" Do you know how much cholesterol is in eggs? ”
Xiao Wang was stunned when he heard this, he never thought about these problems, but he just felt that eggs were a healthy food, and there was nothing bad about them. He asked Xiao Li: "Then how do you think I should eat eggs?" Xiao Li said: "If you want to eat eggs healthily, you must avoid these three common mistakes, otherwise you are digging your own grave." ”
Xiao Wang asked curiously, "What are the three mistakes?" "Look down with me and I'll tell you.
1. Don't make 3 mistakes to eat eggs healthily
1. Eat too many eggs
Although eggs are highly nutritious, it does not mean that they can be eaten in unlimited amounts. Excessive consumption of eggs will not only increase cholesterol intake, but also cause an imbalance of other nutrients.
According to the 2016 Dietary Guidelines for Chinese Residents, do not eat more than 7 eggs per week if all other foods (milk, meat, fish and shrimp) are consumed normally. If you rarely eat dairy, meat, fish and shrimp, or you especially like to eat eggs, or if you are exercising and need to supplement protein, it is okay to eat a few more eggs.
But in general, one hard-boiled egg a day is enough to meet the body's need for high-quality protein.
2. Discard the egg yolks
Some people believe that egg yolks contain a lot of cholesterol and are harmful to the cardiovascular system, so they throw away the yolks when eating eggs. Actually, this is a misunderstanding.
First of all, the cholesterol synthesized by the human body is related to genetics and metabolic abnormalities, and has little to do with cholesterol in food. In addition, although eggs are high in cholesterol, they also contain cholesterol-lowering ingredients. For example, the lecithin in the egg yolk makes cholesterol and fat particles extremely fine and can be used by cells through the walls of blood vessels, thereby reducing cholesterol in the blood.
Therefore, eating 1~2 eggs a day will not cause cholesterol to rise. What's more, egg yolks are an out-and-out treasure trove of nutrients. Egg yolks are rich in high-quality protein, monounsaturated fatty acids (oleic acid), lecithin, vitamin A, vitamin B1, vitamin B2, and nutrients such as calcium, iron, and zinc.
3. Eat raw eggs
Some people believe that raw eggs retain more nutrients, so they like to drink raw eggs in hot soy milk or milk. In fact, this is not scientific. On the one hand, the digestion and absorption rate of raw eggs is only about 50%, while the digestion and absorption rate of cooked eggs is higher than 97%.
On the other hand, raw eggs are also susceptible to contamination by bacteria such as Salmonella, causing food poisoning. Therefore, it is not recommended to eat raw eggs. If you like to eat raw eggs, it's a good idea to balance taste and safety and hygiene.
2. How to eat eggs healthily?
From the above analysis, it can be seen that a hard-boiled egg a day is not a "catalyst for death", but a healthy food, as long as the above three mistakes are avoided, you can enjoy the nutrition and deliciousness brought by eggs. Of course, in addition to these three mistakes, there are some tips that can help you eat eggs healthier.
When buying packaged eggs, remember to read the label, eggs that are less than a week old are of better quality. When buying loose eggs, you can check them with your eyes, fingers, and nose that the shell of fresh eggs is clean and smooth, free of cracks and odors.
In summer, when the temperature is high, eggs are prone to spoilage at room temperature. It is recommended to keep the eggs in the refrigerator, so that they can be stored for more than a month. In winter, when the temperature is low, you can keep the eggs in a cool, dry place away from direct sunlight.
Boiling or frying eggs is the most common way to cook eggs, so don't overdo it. If the decoction time is too long, the protein will be overly coagulated, which will affect the taste and digestion and absorption. Generally speaking, boiling water for about 3 minutes is fine.
Although eggs are nutritionally comprehensive, they cannot meet all the nutritional needs of the human body. Therefore, while eating eggs, we should also pay attention to other foods, such as milk, cereals, fruits and vegetables, etc., to achieve a balanced nutritional intake. In addition, it is also necessary to avoid pairing with some foods that should not be eaten together, such as white radish, soy milk, brown sugar, etc.
Epilogue:
Don't eat too much eggs, don't throw away the yolks, and don't eat raw eggs, as long as you avoid making these three mistakes, you can eat eggs healthily.
That's the end of today's popular science knowledge, do you have any questions after reading this article? "Let's discuss it in the comment area!"