Egg protein amino acid ratio is very suitable for human physiological needs, easy for the body to absorb, the utilization rate of up to 98%, high nutritional value of diet. Eggs contain high levels of calcium, phosphorus, iron, and vitamin A, and B vitamins are also very rich. They also contain many other essential vitamins and trace elements. Although the nutritional value of eggs is high and their eating methods are changeable, there are still several misunderstandings that need attention.
Raw eggs are more nutritious than more cooked eggs
Some people think that eating raw eggs has lungs and nourishing effect. In fact, eating raw eggs is not only unhygienic, it can easily cause bacterial infections, and it is not more nutritious.
1. Raw eggs are indigestible and waste nutrients. The human body digests and absorbs the proteins in eggs mainly by pepsin and trypsin in the small intestine. The eggs in the egg white contain an anti-trypsin substance, which will hinder the digestion of the protein and absorb.
2. Raw eggs contain avidin, which affects the absorption of biotin in foods. It can easily lead to loss of appetite, general weakness, muscle pain, inflammation of the skin, and loss of eyebrows such as "biotin deficiency."
3. The protein structure of raw eggs is compact and contains antitrypsin. A large part of it cannot be absorbed by the body. Only the cooked protein can become soft, which is more beneficial to human digestion and absorption.
4. About 10% of fresh eggs contain pathogenic salmonella, mold or parasite eggs. If the eggs are not fresh, the carrier rate is even higher.
5. In addition, raw eggs also have a special smell, it can also cause central nervous system inhibition, so that the secretion of saliva, gastric juice and intestinal fluid and other digestive juices to reduce, resulting in loss of appetite, indigestion. Therefore, eggs should be eaten after high temperatures and do not eat unripe eggs.
How eggs eat and nutrition are the same
Eggs are eaten in a variety of ways. They are boiled, steamed, fried and fried. Regarding the absorption and digestion rate of egg nutrition, boiled and steamed eggs are 100%, tender fried is 98%, scrambled eggs are 97%, poached eggs are 92.5%, old fried is 81.1%, and raw food is 30% to 50% . In view of this, cooking and steaming eggs should be the best way to eat.
Overnight
After the eggs can be cooked, they can be reheated and eaten the next day. However, half-cooked eggs cannot be eaten after overnight! If the eggs are not fully cooked, the eggs can easily grow in conditions that are not properly preserved, such as stomach upsets and flatulence.
At the same time, some people think that the longer the egg is cooked, the better. This is also wrong. Because the egg is boiled for too long, the ferrous ions in the egg yolk combine with the sulfur ions in the protein to form insoluble ferrous sulfide that is difficult to absorb. When fried eggs are too old, the edges will be scorched, and the macromolecule proteins contained in the egg white will become low-molecular amino acids. Such amino acids can often form chemicals that are unfavorable to human health at high temperatures.
The darker the shell color, the higher the nutritional value
The relationship between eggshell color and nutritional value is not significant. The analysis shows that the nutritional value of eggs depends on the nutritional value of the egg. Its level depends mainly on the nutritional structure of the feed and the feeding conditions of the chicken, and the color of the eggshell is not How much relationship. From a sensory point of view, the thicker egg whites indicate that the higher the protein content, the better the quality of the protein. Under normal circumstances, darker egg yolk nutrition is slightly better.
excess
As we all know, eggs contain high protein, and if they are eaten too much, they can lead to an increase in metabolites. At the same time, they also increase the burden on the kidney and cause kidney damage. Therefore, it is advisable that elderly people eat 1 to 2 eggs a day. Young and middle-aged people, who are engaged in mental work or light physical work, can eat 2 eggs a day; those who engage in heavy physical labor and consume more nutrition can eat 2 to 3 eggs a day; young children and children have a fast metabolism, due to their long body. You should also eat 2 to 3 eggs. Pregnant women, mothers, nursing mothers, and frail people, as well as patients undergoing recovery after major surgery, need to increase the number of good protein, eat 3 to 4 eggs a day, but not more.
Add sugar and add milk
Many people like to boil eggs with sugar while cooking a variety of foods. In fact, eggs and sugar are cooked together. Between them, a substance called glycosyl-lysine is produced due to the high temperature, which destroys the amino acids that are beneficial to the human body in eggs. It is worth noting that glycosyl lysine has a blood clotting effect that can cause harm after entering the body. Therefore, sugar should be added after the chicken food is cold.
In addition, many people like to have an egg, a bread, and a cup of soy milk at breakfast. In fact, the combination of trypsin contained in soybeans with egg white protein in egg white can cause loss of nutrients and reduce the nutritional value of both.
Eat eggs on an empty stomach
Fasting eggs is not very good, fasting excessive consumption of milk, soy milk, eggs, meat and other high-protein foods, protein will be "forced" into heat energy consumption, will not achieve nutritious effect. At the same time, in a short period of time, excessive protein accumulation together, protein decomposition process will produce a large number of urea, ammonia and other harmful substances, is not conducive to good health.
The longer you cook the egg, the better
When the egg is boiled for too long, the ferrous ions in the egg yolk are combined with the sulfur ions in the protein to form insoluble ferrous sulfide, which is difficult to absorb. When the fried eggs are too old, the protein contained in the egg whites will turn into low-molecular-weight amino acids. Such amino acids can often form chemicals that are unfavorable to human health at high temperatures. It's best to cook the eggs in a cold water pot, and let the water cook for 3 minutes. At this time, the eggs are heart-shaped and the nutrients are most conducive to human absorption. Different boiled eggs have different digestive time in the human body. "3 minutes egg" is a slightly cooked egg, the most easily digested, takes about 1 hour and 30 minutes; "5 minutes" egg is a half-cooked egg, in the human body digestion time is about 2 hours; boiled for an extended period of time, the human body digests It takes 3 hours and 15 minutes.
Fried egg and tea egg
There are many people who like to eat fried eggs, especially golden ones on the edges. At this time, we must pay attention to it. Because on the edge of being scorched, the protein contained in the egg whites will turn into low-molecular amino acids. Carcinogenic chemicals are often formed at high temperatures. In addition, the tea leaves should be eaten less. This is because the tea leaves are repeatedly decocted and their nutrition has been destroyed. On the other hand, during this process, the tea contains acidified substances, which combine with the iron elements in the eggs. It stimulates and affects the digestive function of the gastrointestinal tract.
It seems that there is much to pay attention to eating a small egg!
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