Eat eggs scientifically
The most nutritious cooking method: 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 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. But for children, steamed egg soup and egg drop soup are the most suitable, because these two methods can loosen protein and be easily digested and absorbed by children.
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.
How many eggs do you 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.
Protein or yolk: The correct way to eat is to eat the whole egg. Protein contains more protein, while other nutrients are more in egg yolk.
Decryption of egg cooking skills
Spread eggs: avoid fire, or you will lose a lot of nutrition. Because when the temperature is too high, protein in eggs will be destroyed and decomposed. Especially fried eggs, the loss of nutrients is even more severe. But the fire is too small. After a relatively long time, the water will lose more, and the spread eggs will dry, which will affect the texture. So it's best to spread eggs over medium fire.
Steamed egg custard: whether the egg custard can be steamed well depends mainly on whether the egg liquid is stirred evenly, except for putting proper amount of water. When stirring, the air should be mixed evenly and the time should not be too long. Temperature is also directly related to the stirring of egg liquid. For example, when the temperature is below 20℃, the stirring time should be longer (about 5 minutes), so that there are holes of different sizes invisible to the naked eye after steaming; When the temperature is higher than 20℃, the time should be shortened. Don't put oil and salt in the egg at first, which will easily destroy the colloid of the egg and make the steamed egg soup thick and hard; If you stir the egg mixture evenly, then add oil and salt, stir it for a few times and put it into the steamer, and the custard will come out very soft.
Beat the egg drop soup: add a few drops of vinegar when the soup is boiling, and the egg drop juice will appear beautiful when it enters the water.
Boiled eggs: It is very important to master the time, generally 8 minutes to 10 minutes is appropriate. If cooked too raw, protein is not loose, and it is not easy to digest and absorb. If it is overcooked, the structure of protein changes from loose to tight, and it is also not easy to be digested and absorbed.
Special tips
Scrambled eggs without monosodium glutamate.
Eggs themselves contain a lot of glutamic acid and a certain amount of sodium chloride. If monosodium glutamate is added, these two substances will generate a new substance-sodium glutamate, the main component of sodium glutamate, and the umami taste of the egg itself will be covered up.
The benefits of eggs
1. Lecithin, triglyceride, cholesterol and vitellogenin in egg yolk have great effects on the development of nervous system and body, which can avoid the mental decline of the elderly and improve the memory of all ages.
2. Protecting the liver protein in eggs can repair the liver tissue damage. Lecithin in egg yolk can promote the regeneration of liver cells, increase the amount of human plasma protein, and enhance human metabolism and immune function.
3. Prevention and treatment of atherosclerosis American nutritionists used eggs to prevent and treat atherosclerosis and achieved unexpected results.
4. Preventing cancer Eggs contain more vitamin B2, which can decompose and oxidize carcinogens in the human body. Trace elements in eggs, such as selenium and zinc, also have anti-cancer effects.
Anti-aging eggs contain almost all nutrients needed by human body, so they are called "ideal nutrition banks". Nutritionists call it the "complete protein model", which is one of many people's longevity experiences.
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Because egg yolk contains cholesterol, for a long time, many people equate eggs with cholesterol and think that eating eggs can improve blood lipids, so patients with arteriosclerosis, coronary heart disease and hypertension should not eat them. Some people even want to remove the yolk when eating eggs. Here, we want to repair eggs-
I eat eggs every day. Some time ago, when I went to Taiwan Province Province to give a lecture, I had a PET exam. The results show that the coronary artery calcification score is 0, which is the most ideal state. It can be seen that egg yolk is not equal to cholesterol, and eating egg yolk will not increase blood lipid and lead to arteriosclerosis.
In recent years, medical experts all over the world have done this experiment: the elderly aged 60-80 (including those with arteriosclerosis, coronary heart disease and hypertension) eat two eggs a day, and after three months, serum cholesterol and blood lipids have not increased. This shows that eating eggs in moderation will not increase cholesterol. Laboratory analysis shows that cholesterol in eggs can combine with protein to form a lipoprotein, which can be divided into ultra-low density lipoprotein, low density lipoprotein and high density lipoprotein according to the particle size. The former two can be deposited on the blood vessel wall, and the latter has the function of clearing cholesterol from the blood vessel wall. Therefore, the cholesterol in eggs can offset each other. Egg yolk is also rich in lecithin, which is a powerful emulsifier. It can make cholesterol and fat particles very fine, emulsified into fine particles suspended in blood, but not deposited on the blood vessel wall, and can be used by cells through the blood vessel wall smoothly, thus reducing cholesterol in blood. In fact, the occurrence of various vascular diseases is mainly caused by human dysfunction. The increase of cholesterol content in blood is not only due to eating 1 egg yolk every day, but also due to the imbalance of cholesterol metabolism in the body, that is, the amount of cholesterol synthesized is more than the amount of cholesterol decomposed. Cholesterol in the human body is not only ingested through diet, but also synthesized in the body. Even if the food does not contain cholesterol at all, the liver will synthesize it by itself.
There is more than cholesterol in egg yolk. An egg can hatch a live chicken, which shows that it is rich in nutrition and comprehensive. An egg weighs about 50 grams, contains 7 grams of protein and 6 grams of fat, and generates 82 kilocalories. The amino acid ratio of egg protein is very suitable for human physiological needs, easy to be absorbed by human body, with a utilization rate of over 98% and high nutritional value. Eggs are rich in essential vitamins and trace elements such as calcium, phosphorus, iron, vitamin A, vitamin B and so on. They are good supplements for children, the elderly, pregnant women, patients with hepatitis, tuberculosis and anemia, and patients in recovery after surgery. The fat contained in it exists in egg yolk in emulsified state, which is easy to digest and absorb; Lecithin and yolk protein contained in it are of great benefit to human nervous system and growth and development; The protein contained in it is of high quality, among which ovalbumin and yolk phosphoprotein are the top grades in the protein family, and ovalbumin is a necessity for the growth and development of infants. Iron and calcium in eggs are also necessary for hematopoiesis and bone growth.
The benefits of eggs to human body
★ Lecithin, triglyceride, cholesterol and yolk protein in brain-strengthening and intelligence-improving egg yolk have good effects on nervous system and physical development, which can delay the mental decline of the elderly and improve memory. Lecithin is regarded by medical experts as the bane of Alzheimer's disease.
★ Protecting the liver protein in eggs can repair the liver tissue damage. Lecithin in egg yolk can promote the regeneration of liver cells, increase the amount of human plasma protein, and enhance human metabolism and immune function.
★ Prevention and treatment of atherosclerosis American nutritionists and medical staff used eggs to prevent and treat atherosclerosis according to the emulsification of lecithin in egg yolk, and achieved unexpected results.
★ Preventing cancer Eggs contain more vitamin B2, which can decompose and oxidize carcinogens in the human body. Trace elements in eggs, such as selenium and zinc, also have anti-cancer effects. Japanese scholars have found that eggs also contain anti-cancer substances, namely phytochrome and phytochrome. An egg contains about 10 microgram of phytoflavin, which can inhibit the proliferation of EB virus that causes laryngeal cancer and lymphoma.
★ Anti-aging eggs contain almost all the nutrients needed by the human body, so they are called "ideal nutrition banks". Nutritionists call it the "complete protein model", and insisting on eating eggs in moderation is one of the experiences of many longevity people.
The correct way to eat eggs
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%. It can be seen that boiled eggs are the best way to eat, but we should pay attention to chewing slowly, otherwise it will affect absorption and digestion. But for children and the elderly, steamed egg soup and egg drop soup are the most suitable, because these two methods can make protein loose and easy to digest and absorb. The content of vitamin C in eggs is not high, so it is best to eat eggs with proper amount of vegetables.
How many eggs is appropriate to eat every day?
From the point of view of nutrition, in order to ensure a balanced diet, meet the needs of the body, and not be overnourished, it is generally appropriate for the elderly to eat 1 ~ 2 eggs a day. Young and middle-aged people, who are engaged in mental or light manual labor, can eat 2 eggs a day; Those who are engaged in heavy physical labor and take more nutrients can eat 2 ~ 3 eggs a day; Children have a long body and a fast metabolism, and eat 2 ~ 3 eggs every day. Pregnant women, lying-in women, nursing mothers, infirm people and patients recovering from major surgery need to increase excellent protein, and they can eat 3-4 eggs a day, not more. (Chief physician and doctoral supervisor of Dongzhimen Hospital affiliated to Beijing University of Chinese Medicine: Jiang Liangduo)
References:
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