Eggs are one of the most familiar food ingredients. They are not only delicious, but also of high nutritional value. Therefore, they are loved by many people. However, there are some controversies about how to eat eggs. Some people think that raw eggs will be more nutritious. Is this really true? How to eat eggs is the most nutritious?
Controversy: is raw egg more nutritious?
Many people think that the nutritional value of raw eggs will be higher, which is actually wrong. There are three major hazards of eating raw eggs: first, they are susceptible to infectious diseases, such as Salmonella, mold or parasitic eggs; second, protein is not easy to digest, and anti trypsin in raw eggs inhibits digestion, which makes a large amount of protein in eggs unable to be digested and absorbed by human body; third, it leads to deficiency of biotin, resulting in indigestion and lack of nutrients. Therefore, consumers are advised not to eat raw eggs.
The right way to eat eggs
Eggs are suitable for steaming, boiling, frying, frying and other cooking methods, but how to eat is the most nutritious? Experts say that boiled eggs are the most nutritious. Here is the list of egg eating methods.
'good heart list':
First place: boiled egg with shell. Without a drop of oil, the cooking temperature is not high, and the cholesterol in egg yolk is not exposed to oxygen (once the cholesterol is oxidized, it will become one of the most serious cardiovascular health threats), so it is the most beneficial eating method for the heart.
Second place: poached eggs.
Third place: egg soup and steamed eggs.
Fourth place: fried poached eggs.
No. 5: spread eggs. Refers to a small amount of oil, low heat fried into the egg cake, so the yolk cholesterol oxidation is not much.
Sixth place: scrambled eggs. After the eggs are broken up and then fried, the cholesterol in the egg yolk is in full contact with the air and oxidizes more. Eggs absorb more oil and use more oil.
'best digestion of protein':
First place: boiled egg with shell. Studies have shown that the protein digestibility of boiled eggs is as high as 99.7%, almost all of which can be absorbed and utilized by human body.
Second place: fried poached eggs and spread eggs. The protein digestibility of the two methods was 98%.
Third place: scrambled eggs. The digestibility of protein was 97%.
Fourth place: steamed eggs. The digestibility of protein was 92.5%.
Fifth: raw eggs. The digestibility of protein is only 30% - 50%.
'vitamin preservation rankings':
First place: boiled egg with shell. The heating temperature is low and the nutrition is fully preserved.
Second place: steamed eggs. When the heating temperature is lower, the loss of water-soluble vitamins such as riboflavin and lutein is less.
Third place: poached eggs. When the heating temperature is low, there is a little loss of water-soluble vitamins.
Fourth place: fried poached eggs. When heating temperature is high, fat soluble vitamins such as vitamin A, vitamin D, vitamin E and vitamin K are lost.
No. 5: spread eggs. When the heating temperature is high, all vitamins are lost.
Sixth place: scrambled eggs. The higher the heating temperature, the more vitamin loss.
The principle of "three no's" in purchasing eggs
Many people in the purchase of eggs are more tangled, the size should be the same? Which color of eggs is good? In fact, this is really not necessary to tangle. Due to the differences in the breed, feed and breeding environment of laying hens, the eggs produced by each hen are not the same, and the eggs produced by the same hen in different periods will also be different. It is suggested that consumers should follow the "three no" principle of not pursuing the same size of eggs, the same color of eggshells, and no pursuit of yolk , buy fresh eggs from regular channels.
Extended reading:
Is it really good to eat eggs raw? Teach you the most nutritious way to eat eggs
1、 Why is it bad to eat eggs raw?
1. Prevent the human body from absorbing biotin
Raw egg white contains a substance called biotin, which prevents the human body from absorbing the biotin contained in egg yolk. Boiled eggs can not only kill the bacteria inside and outside the eggs, but also destroy the avidin, so the eggs are not suitable for eating raw.
2. Raw eggs are easily contaminated by bacteria
Eggs are produced by the ovaries and cloaca of chickens, and their ovaries and cloaca have a high carrier rate. Therefore, the surface of the eggshell and even the yolk may have been contaminated by bacteria. Eating raw can easily lead to parasitic diseases, intestinal diseases or food poisoning.
3. Raw eggs have a fishy smell
Raw eggs also have a fishy smell, can inhibit the central nervous system, make people anorexia, and sometimes can make people vomit. Although eggs are nutritious, eating eggs raw is not a good way to absorb nutrients from eggs.
2、 The most nutritious way to cook eggs
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%, old fried eggs are 81.1%, boiled water and milk washed eggs are 92.5%, and raw eggs are 30% - 50%. From this point of view, boiled eggs is the best way to eat, but pay attention to chewing slowly, otherwise it will affect absorption and digestion. However, for children, or steamed egg soup, egg soup is the most suitable, because these two methods can make protein release, easily digested and absorbed by children.
Nutritionists believe that eggs should be boiled for 5-7 minutes. If the fried egg is too old, the edge will be scorched, and the high molecular protein contained in egg white will become low molecular amino acid, which can form toxic chemical substances at high temperature.
1. Egg drop soup. Add a few drops of vinegar while the soup is rolling, then the egg juice into the water will present a beautiful egg flower.
2. Steamed egg soup. Whether the egg soup can be steamed well or not depends on whether the egg liquid is stirred well or not. When mixing, the air should be evenly mixed and the time should not be too long. The temperature is also directly related to the mixing of egg liquid. For example, when the temperature is below 20 ℃, the stirring time should be longer (about 5 minutes), so that there are holes of different sizes that can not be seen by naked eyes after steaming; when the temperature is above 20 ℃, the time should be appropriately shorter.
3. Boiled eggs. The most important thing is to master the time, which is 8-10 minutes. If cooked too raw, the protein is not loose, not easy to digest and absorb. If cooked too old, the protein structure becomes compact from loose, which is also difficult to digest and absorb.