There are many popular sciences about eating eggs (represented by eggs), but I have found that there are some misunderstandings about people eating eggs. To this end, I summed up the "Ten Do not" to eat eggs, helping everyone to clearly understand eating eggs.
1. Don't throw away the egg yolk.
Egg yolk is rich in high quality protein, monounsaturated fatty acid, lecithin, vitamin A, vitamin B1, calcium, zinc and other nutrients, its overall nutritional value is far superior to egg white, is the essence of egg nutrition. Egg yolk contains more cholesterol, an egg yolk cholesterol content of up to 280 mg.
However, due to lack of consideration, both the "Chinese Dietary Guidelines 2016" and the "American Residents' Dietary Guidelines 2015" have canceled previous dietary cholesterol limits (300 mg/day), arguing that there is no evidence that dietary cholesterol may cause hyperlipidemia or heart disease. .
2. Do not eat too much eggs.
Although the general population eats one or more eggs a day, it does not lead to an increased risk of cardiovascular disease or diabetes. But like any other food, eggs do not eat too much. In the case of normal intake of other foods (milk, meat, and fish and shrimp), the "Chinese Residents' Dietary Guidelines 2016" recommends no more than 7 per week. If the intake of milk, meat and fish and shrimp is insufficient, eat more eggs instead of a portion.
3. Do not eat raw eggs or raw egg.
Raw eggs are not easily digestible, but also contain substances that are not conducive to the digestion and absorption of protein and biotin (a kind of vitamin), and are not hygienic and are prone to bacterial contamination.
4. Do not cook or over-fire.
The eggs are generally boiled for 5-6 minutes after the water boils. Overcooking for too long will cause the protein to coagulate excessively, affecting digestion and absorption. When frying eggs, the fire should not be too big. The time should not be too long. Otherwise, the eggs will become hard and have bad taste, which will also affect digestion and absorption.
5. Do not store eggs at room temperature.
The eggs are stored at room temperature (20 °C ~ 30 °C) for one day, which is equivalent to a week in the refrigerator, so the eggs should be refrigerated. Buy eggs to see the label, the best quality in a week.
6. Do not use eggs to make up iron.
Egg yolk is rich in iron, but it is difficult to absorb because a substance called phosvitin in the egg yolk suppresses iron absorption. The absorption rate of iron in the yolk is only 3%. Therefore, egg yolks are not the first choice for infants to add supplementary foods.
7. Don't care if the egg is red or white.
The egg skin color is a kind of "bÇ”lÃn" substance, which is related to the chicken breed (heritage) and has nothing to do with the nutritional value. The test data show that the red and white skin eggs have different nutritional compositions and no distinction between Zhong Bo and others.
8. Don't be superstitious about "earth eggs."
Native chicken refers to chickens that are free-range and have no special feed. They mainly use insects, vegetables, and weeds as food. Many people think that "earth eggs" should be better than those in chicken farms, but the test data does not support this view. Earth eggs have slightly more protein, calcium, zinc, copper, and manganese, while fat, vitamin A, vitamin B2, niacin, and selenium are slightly less, and other nutrients have little difference.
9. Don't believe rumors that eggs and soy milk are in phase.
Soybeans do contain substances that are not conducive to protein digestion and absorption. However, when the milk is fully boiled, the substance is destroyed and it will not inhibit protein digestion and absorption. If this substance is not destroyed, it will not specifically target eggs, but it will affect all food proteins, including the protein contained in soy milk itself.
10. Do not ignore children's egg allergy.
A study of foods for children aged 3 to 12 years in China showed that 8.4% of children had food allergies, and the highest number of allergies to eggs accounted for more than half of all allergic people. Other common sensitized foods include milk and seafood. People with egg allergies should look at food labels, and sometimes they will be reminded of eggs or other sensitized foods.
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