It's a big mistake to eat eggs like this!
One of the mistakes: how to eat eggs is the same nutrition
There are many ways to eat eggs, such as boiling, steaming, frying, frying, etc. As far as the absorption and digestibility of egg nutrition are concerned, 100% are boiled and steamed, 98% are tender fried, 97% are scrambled, 92.5% are poached, 81.1% are old fried and 30% - 50% are eaten raw. From this point of view, boiled and steamed eggs should be the best way to eat.
Myth 2: the darker the eggshell, the higher the nutritional value
Many people buy eggs only with red shells, saying that the nutritional value of red shell eggs is high, but this is not the case. The color of the eggshell is mainly determined by a substance called 'eggshell porphyrin', which has no nutritional value. The analysis shows that the nutritional value of eggs depends on the nutritional structure of chicken. The evaluation of protein quality is mainly the content of protein in protein (egg white). From the sensory point of view, the thicker the egg white is, the higher the protein content is, the better the protein quality is.
The color of egg yolk is dark and light, from light yellow to orange yellow. The color of egg yolk is related to the pigment it contains. The main pigments in egg yolk are lutein, zeaxanthin, lutein, carotene and riboflavin. The color of yolk usually only indicates the amount of pigment. Some pigments, such as lutein and carotene, can be converted into vitamin A in the body. Therefore, under normal circumstances, eggs with darker yolk color are slightly better in nutrition.
Myth 3: the longer the eggs are boiled, the better
In order to prevent the shell of the egg from bursting during cooking, wash the egg and soak it in a pot of water for 1 minute, then boil it with a small fire. Boil for 8 minutes. Do not cook for too long, otherwise, the ferrous ion in the yolk will react with the sulfur ion to form a brown precipitate of ferrous sulfide, which will hinder the absorption of iron by human body. If the egg is cooked for a long time, the ferrous ion in the yolk and the sulfur ion in the protein will combine to form the insoluble ferrous sulfide, which is difficult to be absorbed. Fried eggs are too old, the edge will be scorched, and the high molecular protein contained in the egg white will become low molecular amino acids, which can often form chemicals harmful to human health under high temperature.
Myth 4: fried eggs will taste better with MSG
Egg itself contains a lot of glutamic acid and a certain amount of chloride, sodium. After heating, these two substances will produce a new kind of substance - sodium glutamate, which is the main component of monosodium glutamate, with a very pure flavor. If monosodium glutamate is put in the scrambled egg, the flavor produced by the decomposition of monosodium glutamate will destroy the natural flavor of the egg itself. Therefore, it is not suitable to put monosodium glutamate in scrambled eggs.
Myth 5: 'functional eggs' are better than ordinary eggs
With the development of science and technology. A variety of functional eggs rich in zinc, iodine, selenium and calcium have been produced. In fact, not all people are suitable for functional eggs. Because not everyone is short of nutrients in functional eggs. Therefore, consumers should be targeted when choosing functional eggs, what they lack to eat and what they should not blindly supplement.
Myth 6: high nutrition of egg and soybean milk
In the morning, it's a habit for many people to eat an egg when drinking soy milk, or boil the egg in soy milk. It has a good nourishing effect by drinking it alone. But there is a special substance called trypsin, which is combined with egg white ovalbumin, will cause the loss of nutrients and reduce their nutritional value.
Myth 7: the more eggs a woman eats, the better
In the process of childbirth, the parturient's physical consumption is large, the digestion and absorption function is weakened, and the detoxification function of liver is reduced. After a large amount of consumption, the burden of liver and kidney will be increased, resulting in adverse consequences. If you eat too much protein, you will also produce a large number of ammonia, phenol and other chemicals in the gut, which is very toxic to the human body, and prone to abdominal distension, dizziness, limb weakness, coma and other symptoms, leading to 'protein poisoning syndrome'. The intake of protein should be calculated according to the digestion and absorption function of human body. Generally speaking, three eggs a day is enough for the parturient.
Myth 8: the old people don't eat eggs
Because eggs contain high cholesterol, so it has been popular for the old people to avoid eating eggs. Scientific experiments in recent years have proved that this statement is unreasonable. Egg yolk is rich in lecithin, which is a powerful emulsifier. It can make cholesterol and fat particles become very fine, smoothly pass through the blood vessel wall and be fully utilized by cells, so as to reduce cholesterol in the blood. Moreover, the lecithin in the egg yolk can release choline after digestion, and then enter the blood to synthesize acetylcholine. It is the main substance of neurotransmitter, which can improve brain function and memory.
There are amazing benefits to eating eggs
1. High quality protein supplement
In addition to the rich content of phosphorus, calcium, iron, vitamin A and vitamin D in eggs, the high-quality protein in eggs is also extremely rich. Protein is one of the six most important nutrients in human body. Therefore, everyone should take the required protein. The amino acid in egg protein is basically similar to the amino acid needed in human body. Therefore, the protein in egg is also regarded as the optimal protein, which can not be replaced by many foods. Eating eggs often can supplement the optimal protein for human body. It is suggested that children can eat more eggs, not only to help supplement protein, but also to promote growth and development.
2. Increase satiety
Eggs can not only supply protein and energy for human body, but also help to enhance satiety. Eating an egg in the morning can not only supplement nutrition, but also the protein and fat in the egg can maintain energy in the body and make the stomach fuller for a longer time. It is suggested that the beauty who wants to lose weight should eat an egg in the morning to help enhance the sense of fullness, so as to achieve the effect of losing weight. Boiled eggs have the strongest sense of fullness and the highest nutritional value, so it's best to choose boiled eggs.
3. Help lose weight
Although the nutritional value of egg is very high, its fat content and carbohydrate content are very low. Regular consumption will not lead to excessive calories, not to mention obesity. Eating an egg in the morning can make you feel full in the morning, without the desire to eat, so as to reduce the intake of calories. Therefore, regular consumption of eggs can achieve the effect of weight loss. People who are trying to lose weight can eat an egg in the morning. If they are too fat, they are advised to eat less yolk, because the fat content in the yolk is much higher than that in protein. Eating protein alone can reduce the fat intake, so the effect on weight loss will be better.