How many eggs is best to eat a day? After reading these 3 popular science explanations, I suddenly realized
Eggs are nutritious food, 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 and cannot be eaten too much, so how many eggs is best to eat a day? In order to retain the nutrition of eggs, how many minutes should be boiled?
Eat eggs properly, the body will reap these benefits
Soothe the nerves: Eggs can calm the nerves and calm the nerves. When symptoms such as anxiety, restlessness, and insomnia occur, drinking boiled eggs can relieve these symptoms to a certain extent.
Protect the gastric mucosa: The washed eggs are soft in texture, easy to be absorbed and digested by the stomach, and 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 impact 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 a day to supplement high-quality protein can enhance the body's immunity.
Can prevent sarcopenia: Because the 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 the body with trace elements: such as iron, zinc, selenium, manganese, these trace elements play an important role in regulating the biochemical metabolism in the body.
How many eggs is 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 guideline for Chinese residents, which recommends that adults consume 40-50g of eggs a day, which is half to 1 egg a day.
Second, eggs are rich in nutrients, and the cholesterol in egg yolks is also high. Make sure to eat half to one egg a day, which is a reasonable intake of cholesterol and reduces risks. If you do not eat eggs, you will not be able to absorb the nutrients in eggs, so it is recommended to eat 1 egg every 2 days to 1 egg a day, 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, and also be careful not to overdose, so as not to cause excess nutrition.
It should be noted that patients with diseases, such as renal insufficiency or high cholesterol, can eat 1 egg a day to avoid burdening the stomach.
And the key mainly depends on how you cook the eggs. It is recommended that the three high people eat eggs with less oil, less salt, and less frying. You can boil poached eggs with a small amount of water, make tender boiled eggs, or eat less egg yolks; Drink egg drop soup often, because the salt content in the soup may be more, even if you drink it, you must control the salt content.
How many minutes to boil the eggs? Eggs cooked in this way are nutritious and delicious
1-2 minute eggs: completely undercooked, only the egg white is slightly coagulated. Visually, it should be able to make egg drop soup.
3-5 minute eggs: The white is gradually setting, but the yolk is still runny and free flowing.
6-10 minute eggs: The whites are soft to the touch, and the yolks are beginning to set. Most people said that they like boiled eggs at this stage.
Eggs with more than 11 minutes: that is, fully cooked eggs, the egg whites and yolks are starting to harden, and it may taste a little...choking.
So, even if it's just one minute less, or two more minutes, it's another egg.
Tips for cooking eggs:
1. Clean the eggs. Many of the eggs on the market now have residual chicken manure on the surface. Before cooking the eggs, these dirty things must be washed off to prevent them from penetrating through the pores on the surface of the eggshell during the cooking process. Inside the egg.
2. Eggs should be put into a pot under cold water , heat up slowly, and add an appropriate amount of white vinegar, because the shell of the egg is mainly composed of calcium. Under the action of white vinegar, the calcium element will be diluted, so that the shell becomes soft, and the egg is boiled. , there will be no cracking of the shell due to hardening.
After boiling, cook on low heat for 3 minutes, and then soak for 5 minutes after stopping the fire.
After the eggs are cooked, I believe that many people will soak them in cold water. This method is correct. It mainly uses the principle of heat expansion and contraction to separate the egg white from the shell, which is more conducive to shelling .
It is just right to cook the eggs on low heat for 3 minutes, so that the egg whites are tender , the yolks are solidified and not old, the degree of protein denaturation is the best, and it is also the easiest to digest. However, eggs that are boiled for more than 10 minutes will not only taste old, but also lose vitamins. Larger, the protein also becomes indigestible.