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%, and deep fried eggs are 81.1%. Boiling water and milk The ratio of cooked eggs is 92.5%, and the ratio of raw eggs is 30% to 50%. From this point of view, boiled eggs are the best way to eat, but be careful to chew them slowly, otherwise it will affect absorption and digestion. However, for children, steamed egg custard and egg drop soup are the most suitable, because these two methods can loosen the protein and be easily digested and absorbed by children.
Note: You should eat less tea eggs, because tea contains acidifying substances that, combined with the iron in eggs, will irritate the stomach and affect the digestive function of the gastrointestinal tract.
How many eggs should you eat in a day: Eggs are a high-protein food. If eaten too much, it can lead to an increase in metabolites and increase the burden on the kidneys. Generally speaking, one egg per day is suitable for children and the elderly, and two per day for teenagers and adults.
Which is better, egg white or yolk: The correct way to eat is to eat the whole egg. The egg white contains more protein, while the yolk contains more other nutrients.
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How to eat eggs
There are many ways to eat eggs, and you can choose different eating methods according to different ages and physical conditions.
Babies usually eat the yolks from boiled eggs, grind them into powder, and add water or milk to eat.
For young children, you can start with steamed egg custard, then go to egg drop soup, poached eggs and fried poached eggs. When you need to eat a liquid diet, you can use milk or soy milk to make egg drop. Children can eat scrambled eggs, egg dumplings, golden rolls, crab meat eggs, etc.
Boiled eggs are one of the common ways to eat them, but if they are not cooked properly, the egg whites will be cooked but the yolks will not be cooked; or if they are overcooked, the eggs will be overcooked and the whites and yolks will be hard, which is not conducive to digestion. absorb.
The correct method of boiling eggs: put the eggs in a pot of cold water, raise the temperature slowly, bring to a boil and cook over low heat for 2 minutes. After stopping the fire, soak for another 5 minutes. In this way, the egg whites will be tender and the yolks will not solidify.old.
According to nutritionists, eggs with different boiling times have different digestion times in the human body. "3-minute eggs" are lightly cooked eggs, which are easiest to digest and take about 1 hour and 30 minutes; "5-minute eggs" are half-boiled eggs, which take about 2 hours to be digested in the human body; eggs that are boiled for too long will not be digested in the human body It takes 3 hours and 15 minutes.
"5-minute eggs" are not only soft and tender, with a strong egg flavor, but also beneficial to human nutrition. The American medical community has published a research report that found that 24 adults ate two soft-boiled eggs every day. After 6 weeks, their blood lipids did not increase, but the good cholesterol (HDL) that is beneficial to the human body increased by 10%.
Nutrition and how to eat eggs
Eggs are a commonly used food that is very nutritious and relatively cheap. It has a wide range of food targets, ranging from babies aged 4 to 5 months to the elderly. Eggs are suitable for consumption.
1. Nutritional value of eggs
1. Protein
Eggs are rich in high-quality protein, with 12.7 grams of protein per 100 grams. The protein contained in two eggs is roughly equivalent to the protein of 3 ounces of fish or lean meat. Egg protein also has the highest digestibility among milk, pork, beef and rice.
Eggs are particularly rich in methionine, but cereals and beans lack this essential amino acid. Therefore, mixing eggs with cereals or beans can improve the bioavailability of the latter two.
2. Fat
Eggs contain 11.6 grams of fat per 100 grams, mostly concentrated in the yolk, mostly unsaturated fatty acids. The fat is milky and easy to be absorbed by the body.
3. Other micronutrients
Eggs also contain other important micronutrients, such as potassium, sodium, magnesium, and phosphorus. In particular, the iron in the yolk reaches 7 mg/100 g. Infants eating eggs can supplement the iron deficiency in milk. Eggs are rich in phosphorus but relatively deficient in calcium. Therefore, feeding milk and eggs together to infants can provide complementary nutrition. Eggs are also rich in vitamins A, B2, B6, D, E and biotin. Especially in egg yolk, vitamins A, D and E dissolve with fat and are easily absorbed and utilized by the body. However, the content of vitamin C in eggs is relatively small, so you should pay attention to eating it with foods rich in vitamin C.
2. Is it better to eat egg yolk or egg white?
The protein in egg yolk and egg white is both high-quality protein and has high digestibility. However, there is a big difference in other nutrients between egg yolk and egg white. The egg white is mainly ovalbumin. In addition to being rich in yolk phosphoprotein, egg yolk is also rich in fat and micronutrients (micronutrients).Nutrients are a general term for vitamins and trace elements), especially iron, phosphorus and vitamins A, D, E and B.
3. Is the nutritional value of raw eggs high?
Eggs are easily infected by salmonella and other pathogenic microorganisms, and eating them raw is prone to digestive system diseases. Raw egg whites contain organic biotin and antitrypsin, which hinder the decomposition and absorption of protein and biotin. On the contrary, the protein structure of cooked eggs changes from dense to loose, making it easier for the body to digest and absorb. Of course, after overheating, the protein will coagulate excessively, which is not conducive to digestion and absorption.
Egg misunderstandings ABC
Misunderstanding A: The more eggs the mother eats, the better
Maternal physical exertion during childbirth is large, digestion and absorption function is weakened, and liver detoxification function is reduced. Eating a large amount of eggs will increase the burden on the liver and kidneys and cause adverse consequences. Eating too much protein will also produce a large amount of ammonia, hydroxyl, phenol and other chemical substances in the intestines, which are very toxic to the human body. It is prone to abdominal distension, dizziness, limb weakness, coma and other symptoms, leading to "protein poisoning" syndrome". Protein intake should be calculated based on the body's digestion and absorption functions of protein. Under normal circumstances, it is enough for pregnant women to eat about 3 eggs a day.
Myth B: Eating eggs often leads to high cholesterol
Won't. Because egg yolk is rich in lecithin, it is a powerful emulsifier that can make cholesterol and fat particles extremely fine, and can smoothly pass through the blood vessel wall and be fully utilized by cells, thereby reducing cholesterol in the blood. Moreover, the lecithin in the egg yolk can release choline after digestion, enter the blood and synthesize acetylcholine, which is the main substance of neurotransmitters and can improve brain function and enhance memory.
Myth C: Raw eggs are more nutritious
Eating raw eggs is not only unhygienic, it can easily cause bacterial infection, and the nutrients are not easily absorbed. 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 human body's digestive function. As for those "hairy eggs" that have been hatched but have not yet hatched chicks, they are even more unhygienic.
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Deciphering the secret to cooking eggs
Spreading eggs: Avoid using high heat, otherwise a lot of nutrients will be lost. Because when the temperature is too high, the protein in the eggs will be destroyed and decomposed. Especially fried eggs that are crispy will suffer even greater nutritional losses. But it won't work if the fire is too low. The time is relatively long, the water will be lost more, and the eggs will become dry.Affect texture. Therefore, it is best to use medium heat when spreading eggs.
Steamed egg custard: Whether the egg custard can be steamed well, in addition to adding an appropriate amount of water, mainly depends on whether the egg liquid is stirred well. When stirring, the air should be mixed evenly and the time should not be too long. Temperature is also directly related to the good mixing of egg liquid. For example, when the temperature is below 20℃, the egg whisking time should be longer (about 5 minutes), so that after steaming, there will be holes of different sizes that are invisible to the naked eye; when the temperature is above 20℃ , the time should be appropriately shorter. Do not add oil and salt at the beginning of stirring the eggs, as this will easily damage the egg colloid and make the steamed egg custard thick and hard; if you stir the egg liquid evenly before adding oil and salt, stir it for a few times and then put it into the steamer and take it out of the pot. The egg custard will be very soft.
Make egg drop soup: Add a few drops of vinegar when the soup is boiling, and the egg juice will appear as beautiful egg drops when it enters the water.
Boiling eggs: The key is to control the time, generally 8 to 10 minutes is appropriate. If it is cooked too raw, the protein will not be loosened and it will be difficult to digest and absorb. If it is cooked too old, the protein structure will change from loose to tight, making it difficult to digest and absorb.
Special Tips
Avoid adding MSG to scrambled eggs
Eggs themselves contain a large amount of glutamic acid and a certain amount of sodium chloride. If MSG is added, these two substances will generate a new substance after heating - sodium glutamate, which is the main component of MSG. The umami flavor is instead masked.
Add cold water to the pot, and the water surface needs to cover the eggs
Once the fire boils, turn off the heat. Do not 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 and you will see the yolk inside is filled with circles
Very beautiful and no loss of nutrients
If you want the eggs to be cooked longer, soak them for eight minutes. This way the fishy smell will be less when cooked
Nutritional comparison of various eggs
In addition to eggs, common ones include duck eggs, goose eggs, salted duck eggs, pigeon eggs, quail eggs, etc. Their nutritional contents are roughly the same, but there are some subtle differences:
1. Duck eggs contain the highest levels of methionine and threonine.
2. The calcium content in salted duck eggs is twice that of eggs and is equivalent to that in pigeon eggs.
3. Goose eggs have the highest fat content, the highest corresponding cholesterol and calories, and are the richest in iron and phosphorus.
4. Although the protein and fat content in pigeon eggs are slightly lower than that of eggs, the calcium and iron elements they contain are higher than those of eggs.
5. The protein and fat content of quail eggs are equivalent to those of eggs, but their riboflavin (VB2) contentIt is 2.5 times that of eggs. The carotene in eggs is the most in the yolk of all eggs.
The therapeutic effect of eggs
The therapeutic effect of egg white is mainly to moisten the lungs, soothe the throat, clear away heat and detoxify, and is used to treat sore throat, red eyes, diarrhea, malaria, and burns; taking an appropriate amount of egg yolk with milk can treat convulsions;
Egg butter can cure indigestion in children;
Egg oil can be applied externally to treat infant eczema.
Egg butter preparation method: Boil the eggs, remove the egg whites, bake the egg yolks in a small pot, and get the oil.
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1. What is the most nutritious way to eat eggs? How to boil eggs? How long is the best time to cook them?
There are many ways to eat eggs, including boiled, steamed, fried, stir-fried, etc. In terms of the absorption and digestibility of egg nutrients, boiled steamed eggs are 100%, fried eggs are 98%, scrambled eggs are 97%, poached eggs are 92.5%, fried eggs are 81.1%, and raw eggs are 30 to 50%. From this point of view, boiling steamed eggs is the best way to eat them. When eating, be careful to chew carefully and slowly, otherwise it will affect absorption and digestion.
How to steam egg custard? What are some tips?
Steps:
1. Take 2 eggs, break them into a basin, stir them evenly first, then add 200 ml (a small cup) of warm water and 1 gram of refined salt, stir them evenly and set aside.
2. Add water to the pot, put the egg basin into the drawer, and steam slowly over low heat until it becomes solid (like tofu brains) and is cooked.
3. After taking it out of the pot, add 0.5 grams of sesame oil and it is ready to eat.
Tips:
1. Apply a few drops of cooked oil on the inner wall of the steamed egg custard basin in advance so that the egg custard will not stick to the bottom easily.
2. Put the eggs in a basin and stir well before adding water. Otherwise, the egg liquid will not be stirred evenly and the steamed egg custard will easily settle.
3. The key to steamed egg custard lies in the heat. If steamed over strong fire, the egg juice will boil and small holes will appear, which will affect the taste and appearance, so be sure to use a gentle fire.
4. Are eggs high in iodine and zinc good for the human body?
According to relevant experts, so-called high-iodine and high-zinc eggs mostly add trace elements such as zinc, iodine, and iron into chicken feed. After chickens eat these feeds, the contents of the corresponding trace elements in the eggs they lay are higher than Ordinary eggs have been improved. However, this kind of eggs is only suitable for a small group of people and should not be eaten casually. Excessive intake of certain trace elements can be harmful to the human body. For example, too much iodine in the human body can cause a series of neurological symptoms, while zinc content in the body exceeding a certain level can easily cause calcium,Iron and other deficiencies.