many people are fond of egg white. Especially when children eat eggs, they like to eat only egg white and put egg yolk aside. In fact, the nutritional composition of egg yolk is very high. Can egg yolk prevent myopia?
Egg yolk has a great effect on the eyes. Eggs are rich in protein, fat, yolk, lecithin, vitamins, iron, calcium, potassium, lutein and zeaxanthin. We often eat eggs, duck eggs, pigeon eggs, quail eggs and so on, with similar nutritional ingredients.
The egg is composed of shell, yolk, protein and frenulum, which have different nutritional value, among which the yolk has the highest nutritional value.
Some people don't like egg yolk, especially those who are fat or are losing weight. They are worried that they will get fat after eating egg yolk. Some people think that the egg yolk is too dry, and they feel choky when swallowing, and they don't like to eat it. There is also a high cholesterol in the egg, which is thought to increase the blood lipid and lead to hardening of blood vessels. Therefore, most people know that they are also worried about eating egg yolk to increase cholesterol, Therefore, we only eat egg white instead of yellow.
The reason for these concerns is that they don't know the rich nutrition in the yolk. Egg yolk is rich in protein, fat, calcium, lecithin, iron and other nutrients. Among them, lutein and zeaxanthin are two kinds of nutrients that should be specially mentioned.
People who care about the eyes should pay attention to the close relationship between lutein and zeaxanthin and eye protection. Lutein and zeaxanthin have strong antioxidant effects, especially eye protection.
The eye has three layers of coat, which is composed of three transparent structures. The outermost layer is composed of cornea and sclera, the middle layer is composed of choroid, ciliary body and iris, the innermost layer is retina, which is like a photographic film in a camera, specially responsible for photographic imaging, while the retina has a 'yellow spot', the source of yellow nutrition in it is lutein and zeaxanthin.
Lutein and zeaxanthin in the egg yolk can also help the eyes to filter harmful ultraviolet rays, delay the aging of the eyes, prevent eye diseases such as macular degeneration and cataract, protect retinal tissue, improve vision, make vision more accurate, protect the retina, reduce the occurrence of white cataract, prevent retinitis pigmentosa, zeaxanthin and lutein are highly concentrated in Macular area, which is responsible for fine vision, is very important for eye health.
The dark yellow yolk is the source of lutein and zeaxanthin. More than 1 / 3 of fat soluble yellow substances in egg yolk come from these two ingredients, and they are easily absorbed by human body. So for a normal egg, the yellower the yolk, the better for eye health.
Experts suggest eating more fruits and vegetables while eating eggs, which can avoid high cholesterol and protect eyes.
Protein and yolk, which are good fitness enthusiasts, mostly follow the low-fat and high protein diet of "eat only one yolk but more than 10 proteins" every day.
In fact, the yolk also contains protein, which is higher than protein.
Because of more water and dry yolk, the protein contains about 11.0% protein, while the yolk contains 17.5%. Take an ordinary sized egg for example:
Eat only the protein part of an egg, you can eat 3.8g protein;
Eat only the yolk part of an egg, you can eat 2.5G protein.
Moreover, the amino acid composition of egg yolk and protein is almost perfect, which is easy to be used by human body.
Therefore, people who eat egg yolk together are smart people.
Does the cholesterol in the yolk have an impact on health? There is almost no fat in the protein. Almost 98% of the fat in an egg is concentrated in the yolk.
Cholesterol comes with fat. An egg contains about 200 milligrams of cholesterol (all in the yolk, of course).
Cholesterol sounds terrible, but it's also the nutrition the human body needs.
In the past, it was often said that "do not eat more than 300 mg of cholesterol a day" because of the consideration of controlling blood cholesterol. At present, the academic circles think that the influence of eating cholesterol into the body on blood cholesterol level is not big, and cholesterol is no longer limited.
So, it's not worth eating only protein and not yolk.
Don't worry if you can eat egg yolk with hyperlipidemia.
Many people think that eating eggs has an effect on the "four highs" of hyperlipidemia, hypertension, hyperglycemia and hyperuricemia.
In fact, even for patients with four high, it's OK to eat one egg a day.
In addition to the high-quality protein, there is not much sodium, little sugar and low purine in the egg, and eating one every day usually has no effect on the disease.
If you eat more than two, don't worry too much. As long as the overall diet is reasonable, you can't overeat other foods.