Can I eat whole eggs for fitness? There are still some things we need to pay attention to when warming up. Exercise is very important in our daily life. Only moderate exercise can make us full of enthusiasm for life. It is said that life lies in exercise. See if you can eat whole eggs for fitness.

Can I eat whole eggs for fitness? The eggs of protein are all in the protein.

Wrong, most of the protein of an egg is in the yolk.

The name "protein" is misunderstood. People think that protein contains a lot of protein, but it is not. Protein in protein is about one third or even less than protein in an egg, and protein in most eggs is in the yolk.

Moreover, protein in protein is relatively single. If you want to fully supplement protein, you should still eat whole eggs.

2, fitness can not eat egg yolk.

An adult male can eat 4-6 egg yolks a day.

Our misunderstanding of egg yolk comes from the misunderstanding that "fat" and "cholesterol" can lead to obesity, hypertension, hyperlipidemia and cardiovascular diseases. In fact, obesity, hypertension, hyperlipidemia, cardiovascular diseases and other problems can only be induced by satisfying the "excessive" intake of fat and cholesterol, as well as a sedentary lifestyle with little exercise.

All those who talk about the problem without talking about the dose are hooligans.

According to the data of USDA, a standard egg yolk contains about 2.7 grams of protein, 1.84 mg of cholesterol and 4.5 1 g of fat, which is mainly composed of healthy monounsaturated fatty acids (accounting for 72%) and contains all four fat-soluble vitamins (vitamins A, D, E and K). Egg yolk is one of the few natural foods, which is very precious.

Some people will say that the daily cholesterol intake given by the US Food and Drug Administration is 300 mg. One egg yolk accounts for 60% of the intake, isn't it too much?

First of all, "300 mg of cholesterol" here refers to the cholesterol that can lead to the increase of low density lipoprotein cholesterol (LDL-C) in our body. Low density lipoprotein cholesterol (LDL-C) is considered to be related to cardiovascular diseases. However, NjikeV's research at 20 10 shows that the cholesterol in eggs will not cause the increase of low density lipoprotein cholesterol (LDL-C) in our body. Therefore, 184 mg in egg yolk is not included in 300 mg which can induce cardiovascular diseases.

In other words, there is no obvious study that eating egg yolk can lead to heart diseases such as obesity and high blood pressure. At the same time, eating egg yolk is also a very healthy behavior. 72% monounsaturated fatty acids contained in egg yolk are good for our daily mental work and body metabolism.

3. Can I eat tea eggs to keep fit?

Of course. Tea eggs and boiled eggs have almost no difference in macro-nutrients, except that their preparation methods are different from those of traditional boiled eggs. A medium-sized tea egg contains 70 calories and about 7 grams of protein.

Most of the spices used in tea eggs are tea, star anise, fennel, cinnamon, etc., which are common in China, and these spices will not adversely affect our fitness. So rest assured to eat tea eggs!

Tea eggs are healthier than scrambled eggs and fried eggs, because you don't need a lot of fat in the cooking process!

Can I eat whole eggs for fitness? It is nutritious and a healthy companion.

For bodybuilders, eggs are the best raw materials to supplement protein, and various nutrients in eggs meet the needs of muscle growth, and also contribute to muscle recovery after fitness.

Protein in eggs has high nutritional value, containing high-quality fat and a small amount of carbohydrates. Eggs are rich in vitamins and minerals.

Do you want to throw away the yolk?

Egg yolk also contains protein, and its utilization rate is higher than that of protein. In addition to protein, there are many nutrients in egg yolk, such as vitamin E and zinc. It's a pity to throw them away. The fat in egg yolk is mainly monounsaturated fatty acid, and the phospholipid content is also high, which is very beneficial to health.

Although egg yolk contains cholesterol, it is not a big problem as long as you don't eat too much. Eating a whole egg every day is very beneficial to our health.

Two Best Time to Eat Eggs

The prime time to eat eggs-breakfast, the body has not consumed nutrition all night, at this time, a nutritious egg can quickly provide energy. Wake up your body with a whole protein in the morning to make you full of energy.

You can also eat eggs after exercise to help your body replenish protein in time and meet the needs of repairing muscles.

Optimal quantity

For normal adults, it is recommended to eat 1 medium-sized egg every day, with no more than 2 eggs. Don't worry too much about cholesterol this time.

For muscle builders, protein comes from many sources, such as fish, chicken and lean beef, which are all good sources. You can't just eat eggs, and you can't use eggs instead of meals. In addition, considering the high cholesterol content in egg yolk, it is best not to exceed 3-4 eggs a day.

Which method is the best for eggs?

There are many ways to cook eggs, such as boiling, frying, frying and steaming. You can make mature eggs or boiled eggs. During the processing of eggs, there is not much nutrient loss, but if the method is not proper, it may affect the digestion and utilization of nutrients.

Too long heating time will affect the absorption of protein.

When the eggs are boiled, the water is boiled for 5-6 minutes, and the eggs are basically cooked. If the time is too long, protein will coagulate excessively, which will affect the absorption.

When frying and scrambled eggs, the fire should not be too big and the time should not be too long. Otherwise, the eggs will become hard and tough, and the taste will become worse, which is not conducive to the digestion and utilization of protein. Scrambled eggs may use more cooking oil, so it is not recommended to eat during fat reduction.

There is not much loss of nutrition when it is fully cooked.

Vitamins are very sensitive to temperature and do lose some during heating. However, there is little difference in vitamin content among raw eggs, semi-cooked eggs and fully cooked eggs.

It is recommended to eat hard-boiled eggs every day. Half-boiled eggs are not enough to kill bacteria in the yolk. There is no need to take risks for those vitamins. Just eat more fruits and vegetables. If you really like delicious food, you must buy eggs sold through regular channels.

Try not to eat raw eggs.

Protein of raw eggs is gelatinous, which is not easily digested and absorbed by human body, and its utilization rate is too low, so it is not suitable for your exercise.

Raw egg white contains avidin, which affects the absorption of biotin, and also contains antitrypsin, which hinders protein's digestion.