There are many ways to eat eggs. In terms of nutrient absorption and digestibility, boiled eggs are 100%, scrambled eggs are 97%, tender fried eggs are 98%, old fried eggs are 8 1. 1%, boiled eggs with boiled water and milk are 92.5%, and raw eggs are 30% ~ 50%. From this point of view, boiled eggs are the best way to eat, but pay attention to chewing slowly, otherwise it will affect absorption and digestion.
Note: eat less tea eggs, because tea contains acidified substances, which will stimulate the stomach and affect the digestive function of the gastrointestinal tract when combined with iron in eggs.
2. Do people of different ages eat eggs in different ways?
Although boiled eggs are the most nutritious, they are not easy to digest for children with impaired digestive function.
Baby had better eat the yolk in boiled eggs, grind it into powder, and add water or milk to eat.
For children, eggs should be cooked in a variety of ways and tastes in order to arouse their appetite.
Children can eat steamed egg soup, egg drop soup, spilled eggs and fried eggs. When you need to eat a liquid diet, you can wash your eggs with milk or soybean milk.
Older children can eat scrambled eggs, egg dumplings, golden hook thousand-layer rolls, crab powder eggs and so on.
3. What should I pay attention to when boiling eggs?
Boiled eggs are one of the common ways to eat, but if they are not cooked well, there will often be cases where the egg white is not cooked well and the egg yolk is not cooked well. Or overcooked, boiled eggs, the yolk is very hard, which is not conducive to digestion and absorption.
The correct cooking method is to put the eggs in a pot of cold water, slowly raise the temperature, boil and cook for 2 minutes. Soak for 5 minutes after the ceasefire, so that the boiled egg white is tender and the yolk is not old.
According to nutritionists, the digestion time of eggs with different cooking time in human body is different: "3-minute eggs" are lightly cooked eggs, which are the easiest to digest, and it takes about 1 hour for 30 minutes; "5 minutes" eggs are half-cooked, and the digestion time in human body is about 2 hours; Eggs boiled for too long take 3 hours to digest in the human body.
"Five-point egg" is not only soft and tender, but also rich in egg flavor, which is beneficial to human nutrition. The American medical community has published a research report that 24 adults eat two half-boiled eggs every day, and after six weeks, the blood lipid does not rise but falls, but the good cholesterol (HDL) beneficial to the human body increases 10%.
4. How many eggs is the best to eat a day?
Eggs are high-protein foods. If you eat too much, it will lead to an increase in metabolites and increase the burden on the kidneys. Generally speaking, there is one for children and the elderly, and two for teenagers and adults.
5. What are the nutrients in eggs?
protein
Eggs are rich in high-quality protein, and each100g of eggs contains protein12.7g .. The protein contained in two eggs is roughly equivalent to the protein of three fish or lean meat. The digestibility of egg protein is also the highest among milk, pork, beef and rice.
The content of methionine in eggs is particularly rich, but both cereals and beans lack this essential amino acid. Therefore, mixing eggs with cereals or beans can improve the bioavailability of the latter two.
fat
Eggs contain 100 g of fat 1 1.6 g, most of which are concentrated in yolk, and most of them are unsaturated fatty acids. Fat is emulsified and easily absorbed by the human body.
Other micronutrients
Eggs also have other important micronutrients, such as potassium, sodium, magnesium and phosphorus, especially the iron in egg yolk is 7 mg/ 100 g. Eating eggs for babies can supplement the iron deficiency in milk. Eggs are rich in phosphorus, but relatively insufficient in calcium. Therefore, feeding milk and eggs together can complement each other. The contents of vitamins A, B2, B6, D, E and biotin in eggs are also very rich, especially in egg yolk, where vitamins A, D and E are dissolved with fat and easily absorbed and utilized by human body. However, the content of vitamin C in eggs is relatively small, so we should pay attention to eating with foods rich in vitamin C.
6. Who is more nutritious, protein or yolk?
Protein in egg yolk and egg white is a high-quality protein with high digestibility. However, the egg yolk is very different from other nutrients in protein, mainly composed of ovalbumin. Egg yolk is rich in egg yolk phosphoprotein, fat, vitamins and trace elements, especially iron, phosphorus and vitamins A, D, E and B.
7. Some people say that raw eggs are more nutritious. Is it true?/You don't say.
No! Eggs are easily infected by pathogenic microorganisms such as salmonella, and digestive system diseases are prone to occur when eaten raw. Raw egg white contains avidin and antitrypsin, which hinders the decomposition and absorption of protein and biotin. On the contrary, the protein structure of boiled eggs changes from dense to loose, which is easy to be digested and absorbed by human body. Of course, after overheating, protein is excessively solidified, which is not conducive to digestion and absorption. As for those "hairy eggs" that have hatched but have not hatched chickens, it is even more unsanitary.
8. Do pregnant women eat more eggs?
No, in the process of delivery, the maternal physical exertion is great, the digestion and absorption function is weakened, and the detoxification function of the liver is reduced. Eating a lot of eggs will increase the burden on liver and kidney, resulting in adverse consequences. Excessive intake of protein will also produce a lot of ammonia, hydroxyl, phenol and other chemicals in the intestine, which is very toxic to human body, prone to abdominal distension, dizziness, limb weakness, coma and other symptoms, leading to "protein poisoning syndrome". Protein's intake should be calculated according to protein's digestion and absorption function. Under normal circumstances, it is enough for pregnant women to eat about 3 eggs a day.
9. I heard that eating eggs often leads to high cholesterol. Is this correct?
Wrong. Because egg yolk is rich in lecithin, it is a powerful emulsifier, which can make cholesterol and fat particles extremely fine and be fully utilized by cells through blood vessel walls, thus reducing cholesterol in the blood. Moreover, lecithin in egg yolk can release choline after digestion, and then enter the blood to synthesize acetylcholine, which is the main substance of neurotransmitters, which can improve brain function and enhance memory.
10. Are eggs with high iodine and zinc good for human health?
The so-called eggs with high iodine and zinc are mostly supplemented with trace elements such as zinc, iodine and iron in chicken feed. After eating these feeds, the content of corresponding trace elements in eggs laid by chickens is higher than that of ordinary eggs. But this kind of egg is only suitable for a small number of people and can't be eaten casually. If you ingest too many trace elements, it will be harmful to your health. For example, too much iodine in the human body will lead to a series of symptoms of the nervous system, while zinc content in the body exceeds a certain level, which will easily lead to calcium and iron deficiency.