What are the benefits of eating eggs?
1, enhance satiety. For many office workers, there is no time to prepare breakfast, so many people will make an egg for breakfast. This is because eggs can not only provide enough protein for human body, but also help people to delay the emptying speed of stomach, thus giving full play. In addition, protein and fat eggs can provide sustained and stable energy, making the stomach filling time longer.
2. Absorb high-quality protein. The composition of protein amino acids in eggs is similar to that of human body, so its protein is easily absorbed by people. In addition, eggs are rich in calcium, phosphorus, iron, vitamins and trace elements. Eating eggs every day can provide people with corresponding nutrition.
3. Brain and intelligence. Egg yolk contains lecithin, triglyceride, cholesterol and yolk protein, which has a good effect on human nervous system and physical development, and can also delay the mental decline of the elderly and improve memory.
The number of eggs eaten has always been controversial. Some people advocate one egg a day, while others say that eating three or four eggs a day is enough. What is the truth?
How many eggs do you eat every day? Suggest one
According to a meta-analysis of a prospective cohort study on "dose effect" published by Professor Liu Liegang from Tongji Medical College of Huazhong University of Science and Technology in the famous foreign medical journal BMJ, eating an egg every day will not increase the possibility of coronary heart disease or stroke. But for diabetics, eating more eggs will increase the risk of coronary heart disease.
Yu Kang, a clinical nutritionist at Peking Union Medical College Hospital, also supports this view. He believes that this kind of high-intensity evidence published in high-level medical journals is the same as the previous research results, that is, eating a boiled egg every day does not increase the risk of coronary heart disease or hypercholesterolemia. Patients with diabetes or hyperlipidemia should eat a boiled egg every other day or half an egg yolk every day.
It's a waste to eat only egg whites and not egg yolks!
Many people have the habit of eating eggs-only egg whites, not egg yolks. On the one hand, they can't stand the smell of fish. On the other hand, many people think that egg yolk has high cholesterol. Is it true?/You don't say. /You don't say.
Most of the vitamins and minerals in eggs are concentrated in the yolk, which is also rich in phospholipids and choline, and its fat is mainly monounsaturated fatty acids, which can be said to be the essence of eggs.
Egg yolk also has a small advantage. No matter what cooking method is used, its nutritional components change little and can be preserved relatively well.
Of course, the most controversial thing about egg yolk is its high cholesterol. The cholesterol content of 100g egg yolk is about 15 10mg. However, scientific evidence shows that as long as you don't eat too much egg yolk, it will not affect the serum cholesterol level, and it will not induce cardiovascular disease. For the average person, eating an egg every day is far from increasing the risk of cardiovascular disease.
So promise Xiao Jiu not to dig the yolk again, okay?
References:
[1] Yu Kang. It's a waste to eat only egg whites and not egg yolks [N]. Yangcheng Evening News, 20 18-05-26(A08).
[2] Hu. One boiled egg a day is enough. Legal Evening News, 20 13-0 1-28.