The amino acid ratio of the protein of the egg is very suitable for the human body. It is easy to be absorbed by human body. Its utilization rate is over 98%, and its nutritional value is very high. An egg weighs about 50 grams. It is rich in many trace elements such as amino acids, fat, calcium, phosphorus and potassium. Eating eggs every day can fight aging and keep you healthy and beautiful. So eggs become the most suitable food for breakfast. Although eggs are highly nutritious, the wrong way of cooking can lead to a substantial loss of nutrients. It can even produce substances that are not good for your health. There are many ways to cook eggs. In terms of nutrient absorption, boiled eggs are 100%, scrambled eggs are 97%, fried eggs are 98%, deep-fried eggs are 81.1% and raw eggs are 30%-50%. Thus, boiled eggs are the best way to eat. For children and the elderly, steamed egg and egg soup are the most suitable, because easily be digested and absorbed.
In terms of protein absorptivity, the protein absorptivity of these cooking methods can reach more than 90%. The absorption rate of boiled eggs was the highest, reaching 99.7%, with almost no loss. The absorption rate of raw eggs is the lowest, and the body can absorb only about 30% of the protein. More importantly, only when eggs are heated above 71 degrees Celsius can they completely kill the harmful bacteria Salmonella. Eating raw eggs is likely to cause diarrhea and bacterial infections, causing harm to the body. Steamed egg can cause a small amount of water-soluble vitamins to be lost, but it is still acceptable. The least recommended way to eat is deep-fried eggs. Under the action of high-temperature hot oil, fat-soluble vitamins and water-soluble vitamins will be lost in large quantities, although there is a good taste. During the frying process, a carcinogen called acrylamide is also produced, it is produced by frying starch or amino acids at 120 degrees Celsius.
Boiled eggs retain the most nutrients, so first of all, we should master the method of boiling eggs. Put the eggs in cold water, boil over low heat, then boil over medium heat for 5-7 minutes, the yolk just solidifies. Boiled eggs are best eaten at breakfast. It is recommended that carbohydrates be eaten first and then eggs, which is beneficial to improving the utilization of protein.
The protein content of white eggs is slightly higher than that of brown eggs, while the fat content is lower than that of brown eggs. From the point of view of nutrition and health, white eggs should be eaten, but there is little difference between the two colors of eggs.
How many eggs does it suit 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 avoid overnutrition. It is advisable for the elderly to eat 1 to 2 eggs a day. Young and middle-aged people, mental workers or light manual workers can eat 2 eggs a day. Those who engage in heavy physical work and consume more nutrients can eat 2 to 3 eggs a day. Children should also eat 2 eggs a day because of their growth and fast metabolism. Pregnant women, parturients, breast-feeding mothers, frail people and patients recovering from major surgery need more high-quality protein, They can eat 2 to 3 eggs a day. Don't exceed this amount, because eating too much eggs not only can't keep healthy, but also can lead to obesity and various diseases.
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