How many eggs are best to eat a day? After reading these 3 popular science explanations, I suddenly realized
Eggs are nutritious foods, rich in high-quality protein, lecithin, cholesterol and vitamins, etc., can enhance memory, protect eyesight and help lose weight.
But in recent years, there have been rumors that eggs are too high in cholesterol to eat too much, so how many eggs a day is the best? How many minutes should I cook in order to preserve the nutrition of the eggs?
Eat eggs properly and your body will reap these benefits
Soothe the nerves and calm the nerves: Chong eggs can play a role in calming the nerves and sedation. When there are adverse symptoms such as anxiety, irritability and insomnia, drinking Chong eggs can relieve these symptoms to a certain extent.
Protect the gastric mucosa: The egg is soft and easy to be absorbed and digested by the stomach, which can reduce the burden on the stomach, and the lecithin it contains can also form a protective film on the inner surface of the stomach, reducing the effect of irritating substances on the gastric mucosa. harm.
Can improve the body's immunity: Because eggs are rich in protein, and protein constitutes the raw material of many immune substances in the body, eating an egg every day to supplement high-quality protein can enhance the body's immunity.
Sufficient to prevent sarcopenia: Because protein in eggs also constitutes an important raw material for muscles, supplementing protein with one egg a day has obvious benefits in preventing sarcopenia.
Can provide trace elements for the body: such as iron, zinc, selenium, manganese, these trace elements play an important role in regulating biochemical metabolism in the body.
How many eggs are best to eat a day? After reading these 3 popular science explanations, I suddenly realized
First, it is best to eat 1 egg a day. The Chinese Nutrition Society has a dietary guide for Chinese residents, which recommends that adults consume 40-50g of eggs per day, which is half to 1 egg per day.
Second, eggs are rich in nutrients, and the cholesterol in the yolk is also high. Guaranteed half to 1 egg per day is more reasonable for cholesterol intake and reduces the risk. If you don't eat eggs, the nutrients in eggs will not be absorbed, so it is recommended to eat 1 to 1 a day in 2 days, neither too much nor insufficient intake.
Third, in addition, for women who are growing or breastfeeding, they need to supplement more nutrients to meet their physical needs. They can eat 2-3 eggs, but also pay attention not to overdo it, so as not to cause excess nutrition.
It should be noted that patients with diseases, such as those with renal insufficiency or high cholesterol, can eat 1 egg a day to avoid increasing the burden on the stomach.
And the key mainly depends on how you cook eggs. It is recommended that people with three highs eat eggs with less oil, less salt, and less frying. You can boil poached eggs with a small amount of water, make them into soft boiled eggs, or eat less egg yolks; not recommended Often drink egg drop soup, because the salt content in the soup may be relatively high, even if you drink it, you must control the salt content.
How many minutes to boil the eggs? The boiled eggs are nutritious and delicious
1-2 minute egg: Completely undercooked, only the egg whites are slightly coagulated. Visually it should be able to make egg drop soup.
3-5 minute eggs: The whites are gradually set, but the yolks are still loose and free-flowing.
6-10 minute eggs: The whites are soft to the touch and the yolks are starting to set. Most people said they like the boiled eggs at this stage.
Eggs over 11 minutes: That is, fully cooked eggs, the egg whites and yolks are starting to harden, and they may taste a little... choked.
So, even if it's just one minute less, two more minutes, that's another egg.
Tips for Boiled Eggs:
1. Clean the eggs. Many eggs that are available on the market have some chicken manure remaining on the surface. Before cooking the eggs, be sure to wash off these dirty things to prevent the eggs from infiltrating with the pores on the surface of the egg shell during the cooking process. Inside the egg.
2. The eggs should be put into the pot with cold water, heat up slowly, and add an appropriate amount of white vinegar, because the shell of the egg is mainly calcium. , it will not break the shell because of hardening.
Cook on low heat for 3 minutes after boiling, and then soak for 5 minutes after stopping the fire.
After the eggs are cooked, I believe that many people will put them in cold water for immersion. This method is correct. It mainly uses the principle of thermal expansion and contraction to separate the egg white and egg shell, which is more conducive to peeling. .
Boil an egg and cook it for 3 minutes on low heat, so that the boiled egg white is tender , the yolk is solidified and not old, the protein denaturation is the best, and it is the easiest to digest, while the boiled egg for more than 10 minutes will not only taste old, but also lose vitamins. large, the protein can also become difficult to digest.