What nutrition does egg yolk have?

Question 1: What is the nutrition of egg yolk? Fitness people may believe that eating raw eggs every day can get a good protein; Pregnant women may feel that eating an egg every day during pregnancy is nutritious; I also heard that children want to eat eggs to help their brains develop. You greedy sisters may have heard that egg white can be used as a mask and a conditioner. Egg protein is rich and complete, and it belongs to meat and its substitute in the food pyramid, because its nutritional components are similar to meat. No one will lack some nutrition because he doesn't eat eggs. On the contrary, eating raw eggs may lead to salmonella infection, severe abdominal pain, vomiting and diarrhea. Eating raw eggs can also hinder the absorption of a nutrient called biotin. Egg yolk is described as a brain tonic because it contains lecithin, but in fact, the body can also make lecithin. Unless there is something wrong with this function, there is no need to take extra lecithin from the diet. Moreover, soybean and its finished products also contain lecithin, which is not necessary as a reason to eat eggs. So anyone, including fitness people, pregnant women and children, doesn't eat eggs every day. The guidelines for healthy eating suggest that you should not eat more than three egg yolks a week and not consume more than 300 mg of cholesterol every day, except in protein. It turns out that protein contains neither fat nor cholesterol, and it is a kind of food close to pure protein, so protein's intake is not restricted like egg yolk. Because both fat and cholesterol are in egg yolk, you should try to reduce the use of egg yolk when cooking. For example, steamed eggs can use four proteins and three yolks, and cakes can use two proteins instead of one egg. These methods can reduce fat and cholesterol in the diet. Do you find that frying eggs needs a lot of oil? It turns out that a boiled egg contains 72 calories, while an fried egg contains 120 calories!

Question 2: Is eating egg yolk nutritious? When it comes to vitamins, there is no doubt that most of them are concentrated in egg yolk. Egg yolk contains valuable vitamins A, D, E and K, which are fat-soluble vitamins, and there is no trace of them in egg white at all. Even the water-soluble B vitamins, most of them exist in egg yolk. In addition, some light yellow in egg yolk comes from the color of riboflavin, which is vitamin B2. It can prevent common diseases such as oral fissure, glossitis, lip pain and cracking.

Various trace elements are also concentrated in egg yolk. Egg yolk contains a lot of phosphorus and iron. Although the iron absorption rate in egg yolk is relatively low, it still plays an important role for babies who can't eat meat. At the same time, all the lecithin in eggs comes from the yolk, which can provide choline and help ingot synthesize an important neurotransmitter-acetylcholine. Therefore, the baby's first complementary food is often egg yolk. Egg yolk is good for children to supplement iron and is also good for children's brain development.

Besides rich nutrition and healthy lecithin, egg yolk also contains unexpected healthy ingredients: lutein and zeaxanthin.

Lutein and zeaxanthin are carotenoids, but they cannot be converted into vitamin A in human body. Even so, they still have a strong antioxidant effect, especially to protect the eyes. The imaging part of the human eye is the retina, and there is a "yellow spot" on the retina, and the yellow inside comes from lutein and zeaxanthin. These two substances help eyes filter harmful ultraviolet rays, delay eye aging and prevent eye diseases such as macular degeneration and cataract.

Question 3: What nutrition does egg yolk have? Fitness people may believe that eating raw eggs every day can get a good protein;

Pregnant women may feel that eating an egg every day during pregnancy is nutritious; I also heard that children want to eat eggs to help their brains develop. You greedy sisters may have heard that egg white can be used as a mask and a conditioner.

In fact, these rumors are not correct. Why?

Egg protein is rich and complete, and it belongs to meat and its substitute in the food pyramid, because its nutritional components are similar to meat. No one will lack some nutrition because he doesn't eat eggs. On the contrary, eating raw eggs may lead to salmonella infection, severe abdominal pain, vomiting and diarrhea. Eating raw eggs can also hinder the absorption of a nutrient called biotin.

Egg yolk is described as a brain tonic because it contains lecithin, but in fact, the body can also make lecithin. Unless there is something wrong with this function, there is no need to take extra lecithin from the diet. Moreover, soybean and its finished products also contain lecithin, which is not necessary as a reason to eat eggs. So anyone, including fitness people, pregnant women and children, doesn't eat eggs every day.

The guidelines for healthy eating suggest that you should not eat more than three egg yolks a week and not consume more than 300 mg of cholesterol every day, except in protein. It turns out that protein contains neither fat nor cholesterol, and it is a kind of food close to pure protein, so protein's intake is not restricted like egg yolk.

Because both fat and cholesterol are in egg yolk, you should try to reduce the use of egg yolk when cooking. For example, steamed eggs can use four proteins and three yolks, and cakes can use two proteins instead of one egg. These methods can reduce fat and cholesterol in the diet. Do you find that frying eggs needs a lot of oil? It turns out that a boiled egg contains 72 calories, while an fried egg contains 120 calories!

Question 4: What nutrition can you supplement by eating egg yolk? Egg yolk is rich in fat, including neutral fat, lecithin and cholesterol. It is also rich in minerals such as calcium, phosphorus and iron; At the same time, it is rich in protein, and it is protein with higher price; And it is rich in vitamins, among which vitamin A, vitamin D and vitamin B are the most. Lecithin in egg yolk can release choline after being digested by human body, and choline can reach the brain through blood, which can avoid mental decline and enhance memory; Medical experts say lecithin is the bane of Alzheimer's disease; Lecithin in egg yolk can promote liver cell regeneration, increase human plasma protein content, promote body metabolism and enhance immunity.

Adopt it

Question 5: What nutrition does salted egg yolk have? Salted egg yolk is mainly fat, cholesterol and lecithin. Cholesterol is a double-edged sword: high cholesterol will affect arteries, which is easy to atherosclerosis, and lack of cholesterol will also cause a series of health problems. It is enough for ordinary people to eat one or two egg yolks a day, not too much.

Question 6: Nutritional value of egg yolk The fat in egg yolk contains a lot of phospholipids, including egg yolk protein, lecithin, glycerol, sterols and cholesterol. Egg yolk also contains other rich nutrients. The minerals in eggs are iron, sulfur and phosphorus, of which the iron content is 0. 9mg, so egg yolk is one of the good sources of iron in daily food.

Among the vitamins, vitamin A is the most, and the content of vitamin A in every 100g egg is about 400~500 I. U. and they are all in the yolk, which is also one of the pigments that cause the yolk to turn yellow. Other fat-soluble vitamins, such as vitamin B2, B 12, vitamin e, vitamin k and pantothenic acid.

Egg yolk contains a lot of phosphorus and iron. Although the iron absorption rate in egg yolk is relatively low, it still plays an important role for babies who can't eat meat. At the same time, all lecithin in eggs comes from yolk, which can provide choline and help to synthesize an important neurotransmitter DD acetylcholine. Therefore, the baby's first complementary food is often egg yolk. Egg yolk is good for children to supplement iron and is also good for children's brain development.

Question 7: What nutrients do eggs contain? Eggs are considered as nutritious foods, which contain protein, fat, vitellin, lecithin, vitamins and minerals needed by human body, such as iron, calcium and potassium.

Nutritional analysis

1. Eggs are rich in protein, fat, vitamins and minerals needed by human body, such as iron, calcium and potassium. Protein is a high-quality protein, which can repair liver tissue damage;

2. It is rich in DHA, lecithin and yolk protein, which is beneficial to the development of nervous system and body, can strengthen brain and improve intelligence, improve memory and promote liver cell regeneration;

3. Eggs contain more trace elements such as vitamin B, which can decompose and oxidize carcinogens in the human body and have anti-cancer effects.

Related population

Most people can eat it.

1. Suitable for women with weak constitution, malnutrition, anemia and postpartum illness; Suitable for developing infants;

2. People with high fever, diarrhea, hepatitis, nephritis, cholecystitis and gallstones are not suitable for eating;

3. Older people with hypertension, hyperlipidemia and coronary heart disease should eat a small amount of eggs, generally no more than 1 egg per day, and should not eat more. This way of eating can not only supplement high-quality protein, but also does not affect the blood lipid level.

Grams of food stage

Eating with geese hurts the spleen and stomach; Eating with rabbit meat and persimmon leads to diarrhea; At the same time, it is not suitable for eating with turtles, carp, soybean milk and tea.

Other related

Eggs are divided into egg white and egg Huang Zhi, which is very clear to the ancients. For example, "Compendium of Materia Medica" says: the egg is white, its gas is clear, and its nature is slightly cold; Egg yolk is turbid in gas and warm in nature. If the essence is insufficient, it is necessary to replenish qi, so egg white can clear qi and cure various diseases such as heat, red eyes and sore throat. If the shape is insufficient, it is supplemented by taste, so egg yolk can enrich blood and treat diarrhea and fetal diseases. Egg white can moisten lung, relieve sore throat, clear away heat and detoxify, and is suitable for patients with sore throat, hoarse voice, red eyes and heat toxin swelling and pain. However, Dietotherapy Materia Medica also says: Those who are tempted should not eat more. Egg yolk can nourish yin, moisten explosion, nourish blood and catch wind, and is suitable for people who vomit blood due to fatigue, febrile convulsion, upset and sleepless, and fetal leakage and bleeding. Ming? Li Shizhen said: Black-bone chicken has a strong flavor and can be shaped. It used to be used with Ejiao, which is what it means. However, black-bone chicken is not easy to digest, so it is not suitable to eat more, just as "Seeking Truth from Materia Medica" says: eating more will lead to stagnation.

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1. Immature eggs cannot be eaten; Boiled eggs should not be stored after soaking in cold water;

2. In the process of delivery, the parturient consumes a lot of physical strength, the digestion and absorption function is weakened, the detoxification function of the liver is reduced, and the body is not easy to eat a lot. Under normal circumstances, it is enough for pregnant women to eat about 3 eggs a day;

3. Eggs contain almost all nutrients needed by human body. Eating an egg every day is one of the experiences of many people who live longer.

4. The fresh eggshell is complete and dull with a layer of white powder on the surface. It feels rough to touch the eggshell, and there is no sound when you gently shake the egg. You can smell the faint smell of quicklime by approaching the eggshell with your nose. Put an egg in water and it will sink;

5. Avoid eating hairy eggs, rotten eggs and raw eggs, and beware of contaminated bacteria on eggshells when beating eggs;

6. It is better for infants, the elderly and patients to boil and steam eggs.

Eggs are nutritious foods and are very beneficial to human health.

Is it better to eat more? What is the difference between different people?

If you want to know the amount of eggs a person eats every day, you must first find out what nutrients are in the eggs. Eggs contain protein, fat, carbohydrates and vitamins. These nutrients are necessary for the human body every day. Therefore, there is nothing wrong with our long-standing concept of eating eggs every day, so how much is appropriate?

Under the condition of our existing traditional diet structure, it is harmless and healthy to eat one egg a day, and some even eat two eggs in the morning. Because eggs are an important source of protein and high-quality protein. An egg contains 5 to 7 grams of protein.

Different people eat different amounts of eggs.

According to the dietary standard of China residents recommended by the Nutrition Society of China, the protein required per person per day is about 70-90g, and the protein content per 100g egg is about 12g. Take a 70g egg as an example, the content of protein is about 8g, accounting for110 of protein needed by human body for one day. Dietary standards also require a person to eat 40 kinds of food every day to have balanced nutrition. In this way, eating one egg a day, at most two eggs, is enough. If you can't absorb more, it will be wasted. This is the amount of ordinary people. But for some special people, such as pregnant women, pregnant women and children, can we eat more?

Expert ... >>

Question 8: Is egg white nutritious or egg yolk nutritious? People think that protein in eggs is concentrated in protein. In fact, the protein content of egg white is only about 1 1%, but the water content is as high as 88%. Fat is also concentrated in egg yolk, and the fat content of egg white is only 0.2%. Monounsaturated fatty acids are the main fat in egg yolk, and more than half of them are oleic acid, the main component of olive oil, which is beneficial to prevent heart disease.

Egg yolk is rich in vitamins.

When it comes to vitamins, there is no doubt that most of them are concentrated in egg yolk. Egg yolk contains valuable vitamins A and D, as well as vitamin E and vitamin K ... These are "fat-soluble vitamins", and there is no trace of them in egg white at all. Even water-soluble B vitamins are mostly found in egg yolk. In fact, some yellow color in egg yolk comes from the color of riboflavin, which is vitamin B2, and can prevent common diseases, such as cleft mouth, glossitis and cleft lip pain.

Egg yolk is rich in trace elements.

What about trace elements? It is also concentrated in the yolk. Egg yolk contains a lot of phosphorus and iron. Although the iron absorption rate in egg yolk is relatively low, it still plays an important role for babies who can't eat meat. At the same time, all lecithin in eggs comes from yolk, which can provide choline and help to synthesize an important neurotransmitter-acetylcholine. Therefore, the baby's first complementary food is often egg yolk. Egg yolk is beneficial to iron supplementation and brain development in children.

Question 9: What are the nutritional components of egg white? Egg white, also known as "protein" or "egg white", is the transparent liquid part around the yolk in an egg. Egg white was originally the cytoplasm of single-celled eggs, and its purpose was to provide nutrition for developing embryos. This is why protein is rich in nutrition and can be used as an ideal nutritional tonic. This paper will comprehensively introduce its nutritional value, which can be used as a part of daily diet from now on.

Egg white is one of the purest and richest sources in protein. Protein nutrition used by many bodybuilders is separated from egg white. Stallone in the movie will put two eggs in a glass and eat them raw before starting training at 4 am. This story tells us that egg white is a good source of protein, which can help muscle building and serve as an ideal nutritional supplement for bodybuilding.

nutritional ingredient

Egg white is the most nutritious part of eggs. Egg yolk is not so nutritious because it contains a lot of cholesterol. Eating too much egg yolk is harmful to heart health. Here are some nutritional facts about egg white:

Egg white is about 90% water.

Besides water, other parts of protein are made up of protein, minerals, vitamins, fat and glucose.

Protein is clear and transparent in its natural state. It turns white only when it is cooked. The change of color is due to the change of chemical properties, that is, long-chain amino acids break and form a hard protein structure. This process is called degeneration.

Egg white contains no cholesterol, but a lot of protein.

In a standard size egg, protein provides about 20 calories. These 20 calories come from protein, carbohydrates and sodium.

The most interesting thing about protein's nutrition is that it contains 40 different protein, each of which is very beneficial to the body. In addition, it also contains minerals such as zinc, iron, copper, phosphorus, calcium and potassium. All these minerals are necessary for the health of hair, nails, bones and teeth.

Egg white mainly contains protein ovalbumin, which plays an important role in the metabolism of enzymes in the body and stores protein.

But remember, excessive consumption of egg white also has side effects, which will cause biotin deficiency. Therefore, protein's eating too much is not good for his health. In addition, eating too much egg white may also lead to constipation and release excessive sulfur dioxide gas.

Protein contains vitamin B6, B 12, riboflavin and folic acid. Riboflavin is an essential element for the growth of body cells. Folic acid is important for maintaining heart health.

You can eat egg white in the form of boiled eggs, scrambled eggs and even fried eggs. After cooking, most of the nutrients in egg white can be preserved, and only a small part will be lost. Knowing this knowledge will help you get better benefits from eggs.

Question 10: What are the nutritional components of boiled eggs? There are many ways to eat eggs. In terms of nutrient absorption and digestibility, boiled eggs are 100%, tender fried eggs are 98%, scrambled eggs are 97%, 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 combine with iron in eggs, which will have a * * * effect on the stomach and affect the digestive function of gastrointestinal tract.

For more information, please see "Aspects of Egg Nutrition 10":

1. How to eat the most nutritious eggs?

There are many ways to eat eggs. In terms of nutrient absorption and digestibility, boiled eggs are 100%, tender fried eggs are 98%, scrambled eggs are 97%, 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 combine with iron in eggs, which will have a * * * effect on the stomach and affect the digestive function of gastrointestinal tract.

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 fragrance, 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, egg yolk is very different from other nutrients in protein. & gt