For the general population, eating 1 egg or more every day will not increase the risk of cardiovascular disease or diabetes. But like any other food, don't eat too many eggs, even if they are good. Appropriate consumption is appropriate.
In the case of normal consumption of other foods (milk, meat, fish and shrimp), the dietary guidelines for China residents 20 16 suggest that there should be no more than 7 foods per week. If the intake of milk, meat, fish and shrimp is insufficient, you can eat more eggs instead of some.
Extended data:
Other precautions for eating eggs:
1. Don't throw away the yolk.
Egg yolk is rich in high-quality protein, monounsaturated fatty acids, lecithin, vitamin A, vitamin B 1, calcium, zinc and other nutrients, and its overall nutritional value far exceeds that of egg white, which is the essence of egg nutrition.
2. Don't eat raw eggs or drink raw egg whites.
Raw eggs are not easy to digest, and contain substances that are not conducive to the digestion and absorption of protein and biotin (a vitamin). They are also unsanitary and easily contaminated by bacteria. ?
3. Don't overcook or fry.
Generally, eggs can be boiled in water for 5-6 minutes with low fire. Cooked for too long, protein will be excessively solidified, which will affect digestion and absorption. When frying eggs, the fire should not be too big and the time should not be too long, otherwise the eggs will harden and taste bad, which will also affect digestion and absorption. ?
4. Don't store eggs at room temperature.
Storing eggs at room temperature (20℃~30℃) for one day is equivalent to storing them in the refrigerator for one week, so eggs should be refrigerated. Buy eggs and read the label. The quality is the best in a week. ?
5. Don't use eggs to supplement iron.
Egg yolk is rich in iron, but it is difficult to absorb, because a substance called "yolk phosphoprotein" in egg yolk inhibits the absorption of iron, and the absorption rate of iron in egg yolk is only 3%. Therefore, egg yolk is not the first choice for babies to add complementary food. ?
6. Don't ignore your child's egg allergy.
A study on the food of children aged 3~ 12 in China shows that 8.4% children are allergic to food, and the number of people who are allergic to eggs is the largest, accounting for more than half of all allergic people. Other common allergic foods are milk and seafood. People who are allergic to eggs should pay attention to the food label, and sometimes it will remind them that they contain eggs or other allergic foods.
References:
People's Network-Pay attention to ten people who don't eat eggs