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 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. But for children, steamed egg soup and egg drop soup are the most suitable, because these two methods can release protein, which can be easily digested and absorbed by children.
Note: eat less tea eggs, because tea contains acidified substances, which combine with iron in eggs, stimulate the stomach and affect the digestive function of gastrointestinal tract.
How much 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.
Is egg white better or egg yolk better?
The correct way to eat is to eat the whole egg. Protein contains more protein, while other nutrients are egg yolk.
The misunderstanding of eating eggs
Myth 1: The more eggs a woman eats, the better.
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. After eating in large quantities, the burden of liver and kidney will increase, 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.
Myth 2: Eating eggs often leads to high cholesterol.
No, because egg yolk is rich in lecithin, which is a powerful emulsifier. It can make cholesterol and fat particles extremely fine and pass through the blood vessel wall and be fully utilized by cells, 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 neurotransmitter, which can improve brain function and enhance memory.
Myth 3: Raw eggs are more nutritious.
Eating eggs raw is not only unsanitary, but also easy to cause bacterial infection, and there is no nutrition. Raw eggs contain avidin, which affects the absorption of biotin in food and leads to "biotin deficiency" such as loss of appetite, general weakness and muscle pain. In addition, raw eggs contain "antitrypsin", which will destroy the digestive function of human body. As for those "hairy eggs" that have hatched, but they have not hatched chickens, it is even more unsanitary!
Cooking decryption
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 dark eggs and fried potato chips will lose more nutrients. 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 is 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 be very soft.
Beat the egg drop soup: add a few drops of vinegar when the soup is boiled, and the egg drop juice will look 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 note: Do not add monosodium glutamate to scrambled eggs. 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.
Boiled eggs should not be "solid". Protein will denature at 64 degrees Celsius, while eggs can only solidify at 80 degrees Celsius. So it's best to cook eggs in cold water and then cook them for another 3 minutes. At this time, the eggs are heart-shaped, and the nutrients are most beneficial for the human body to absorb.
Wash the fresh and intact eggs, put them in a pot with cold water, boil them, time them for 3 or 5 minutes, take them out and cool them. "3-point egg", the egg white is cooked and soft, and the yolk is just cooked and slightly cooked. "5-point egg", the egg white is cooked and tender, and the yolk is cooked but not hard.
According to nutritionists, eggs cooked at different times take different time to digest in the human body. "3-minute egg" is a lightly cooked egg, which is the easiest to digest and 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%.
Skills of boiling eggs
Eggs are divided into yolk, egg white and eggshell. The freezing temperature of egg yolk is 68℃-7 1℃, and that of egg white is 62℃-64℃. If the heat is too strong when cooking eggs, the egg white with low freezing temperature outside the egg yolk will quickly solidify and harden, thus preventing the heat from continuing to transfer to the egg yolk, affecting the solidification of the egg yolk with high freezing temperature, and making the boiled eggs clear, ripe and yellow.
If cooked for too long, the protein will be excessively denatured, and the eggs will become hard and unpalatable, which will affect digestion and absorption.
Therefore, boiled eggs should be cooked properly. First, the eggs should be put into a pot with cold water, and then slowly heat up. After the water is boiled, turn off the fire for about two minutes, keep the temperature for five or six minutes, then take it out and stir it with cold water.
Five Skills of Boiling Eggs
Chef and boss Locktree:
The egg should be stirred in boiling water for 6 minutes, so that the yolk can be accurately kept in the center of the egg.
The innkeeper looks like:
Eggs should be put into the water before it boils, but they can only be boiled in boiling water for 60 seconds.
Restaurant owner and chef calluses o:
Eggs should be washed, boiled in boiling water for 3 minutes, and then put in water for 30 seconds before eating.
Cooking author Smith:
First put the eggs in cold water, then put them in boiling water and cook for 4 minutes.
Chef Aymete:
First, put the water in a small pot, boil it with slow fire, then slowly put the eggs in boiling water and cook for 4.5 minutes before eating.
Food critic Grossman:
He called Emett the best way to boil eggs. He said, "The egg white is just right, not too hard, and the yolk is like cream. For me, this is the best egg. "
Other experiences:
To make boiled eggs tender, you can put one or two walnut shells in the water, so that boiled eggs are tender than boiled eggs. I always do!
To keep boiled eggs unbreakable, in addition to boiling eggs in cold water, adding a little salt to water is an effective anti-cracking measure, and this method is also effective for some fine-grained eggs. I did it, and it was a complete success!
In addition, soak the eggs in cold water for a while before cooking to reduce the air pressure in the eggs; Then boiled in cold water, it can prevent the eggshell from breaking and avoid the loss of nutrients. After the eggs are cooked, cook for 5 minutes and soak for 5 minutes after the fire stops. In this way, the egg white in the egg is only denatured and solidified, and the digestibility is the highest, and all nutrients are basically not destroyed, so the nutritional value is high.
In terms of nutrition, eggs cooked in 10 minutes have the highest digestibility, and there is basically no loss of nutrients. Also, when boiling eggs, boiled water must drown them. Otherwise, the protein in eggs is not easy to solidify where water is not soaked, which affects the protein digestibility; Eggs also contain avidin and antitrypsin, which are not completely destroyed. The former can cause vitamin H deficiency in human body; This affects protein's digestion.
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Happy Life Video: Tips for Fast Boiling Eggs and Saving Oil
The benefits of eggs and the cooking skills 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.
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 release protein, which can 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.
Egg misunderstanding ABC
Myth 1: The more eggs a woman eats, the better.
In the process of delivery, the maternal physical exertion is great, the digestion and absorption function are 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.
Myth 2: Eating eggs often leads to high cholesterol.
No. 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 the blood vessel wall, 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.
Myth 3: Raw eggs are more nutritious.
Eating eggs raw is not only unsanitary, but also easy to cause bacterial infection, and the nutrition is not easy to absorb. Raw eggs contain avidin, which affects the absorption of biotin in food and can lead to "biotin deficiency" such as loss of appetite, general weakness and muscle pain. In addition, raw eggs contain "antitrypsin", which will destroy the digestive function of human body. As for those "hairy eggs" that have hatched but have not hatched chickens, it is even more unsanitary.
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 is 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 be 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 pot is connected with cold water, and the egg is not needed on the water surface.
Turn off the heat after boiling. Don't lift the lid at this time.
Let the eggs soak in boiling water for 5 minutes.
The eggs cooked in this way are cooked layer by layer.
Take a bite of the tender egg, the yolk inside is round.
Especially beautiful and nutritious.
If you want the eggs to be hard boiled, soak them for eight minutes. So the smell is less.