Eggs are nutritious food, and eggs rich in high-quality protein are nutritious food. Every100g of eggs contains about 12.8% of protein. protein mainly exists in egg white and contains various essential amino acids needed by human body. In terms of the composition and proportion of essential amino acids, the amino acid pattern close to human protein (see the table below) is particularly easy to absorb after eating, and it is an ideal natural high-quality protein.
In addition, egg yolk is rich in lecithin, high cholesterol, minerals such as iron, phosphorus, calcium and vitamins A, D, B 1, B2, etc. It can be described as complete in nutrients.
Why can't you eat too many eggs? Everyone has questions. Since eggs are nutritious and protein is of good quality, why not eat more? This should be analyzed from the amount of protein needed by human body. In theory, adults can eat 40g of high-quality protein every day. Under normal circumstances, it is enough for adults to consume 0.8g/kg of protein every day. China's dietary structure is dominated by cereals, and the quality of cereal protein is poor. Therefore, it is suggested that the daily supply of protein should be 1.0- 1.2g/kg body weight. For an adult weighing 50kg, for example, the daily protein required is about 50-60g, and an egg protein contains about 70g. Protein is a good nutrient, but eating too much will also increase the burden on the digestive system, and the discharged nitrogen-containing substances will also increase the load on the kidneys, and the more you eat, the better.
Judging from the cholesterol content, eggs have high cholesterol and are not suitable for middle-aged and elderly people with atherosclerosis. Adults generally recommend eating 1 egg a day, with no more than 2 eggs at most. Eating too much is easy to get enough. If you don't want to eat any more, you will lose high-quality resources in protein. Therefore, whether adults or children, it is the best choice to eat one every day with complete nutrition and not too much.
There are many ways to eat eggs, such as simple boiled eggs, fried rice with eggs, scrambled eggs, egg soup, various egg cakes, egg dumplings, steamed eggs, egg yolk pie, braised eggs and tea eggs. Everyone can eat them in different ways in ............, which will make them delicious and nutritious.
Because chickens are not allowed in rural areas, eggs have to be paid, so you can't eat more. The sentence is finished, please advise.
Eggs, can I eat more? For eggs, whether you can eat more depends on the fat and cholesterol contained in them. Judging from the nutritional composition of eggs, yolk contains more fat and cholesterol, and a large intake of these two substances will undoubtedly increase the risk of cardiovascular and cerebrovascular diseases.
However, there are many "beneficial substances" in eggs, including high-quality protein, trace elements, lecithin and other substances, and there is no problem of "eating too much and not absorbing"; For healthy people with normal blood lipid index and no excessive cholesterol, eating more eggs is not a big problem and will not cause harm to the body.
In addition, if the amount of fish, shrimp, livestock and poultry meat and milk eaten in life is limited, it is no problem to eat more eggs.
How many eggs a day is more reliable (excellent) for a person who can "eat well"? For a normal person, the Dietary Guide for China Residents suggests that the number of eggs eaten per week should not exceed 7 on the premise of normal consumption of "animal food".
When eating eggs, people who do this are "kings": many people always like to "eat only egg whites and not egg yolks" when eating eggs. It seems that the problem is not big, but it is a "dietary misunderstanding."
Although egg yolk contains some "cholesterol", there is no evidence that eating more cholesterol is harmful to health. Even the Dietary Guidelines for China Residents cancelled the limit of cholesterol in the daily diet.
An unavoidable problem is that egg yolk is far more delicious than egg white. Whether it is lecithin or various vitamins, or minerals such as calcium, iron and zinc, the content and absorption rate can be praised.
Therefore, smart people will definitely eat "whole eggs" when eating eggs, and should not throw away the yolk at will.
Harmful microorganisms such as bacteria can "hurt people" to a great extent and even induce food poisoning.
Compared with fully cooked eggs, raw eggs or boiled eggs are more likely to contain harmful substances such as salmonella, which is extremely risky to eat.
No matter which cooking method you use to taste eggs, please eat well-cooked eggs for safety and taste.
For some "special people", they have a greater demand for nutrients and can eat more eggs appropriately.
These include: pregnant expectant mothers, wet nurses, people who are exercising their muscles, people who do a lot of exercise every day, and teenagers who grow up faster. For these people, if there is no problem with blood lipids and blood sugar, it is no problem to eat 2 or 3 eggs a day.
When eating eggs, smart people will choose boiled eggs, steamed eggs and stewed eggs, and try to reduce the number of frying, frying and roasting eggs, which tends to be safe.
Eat eggs, not too little, not too much; Eating oily eggs is not good, and eating raw eggs is not good for nutrition. Taste eggs with a rational attitude and taste them in moderation. May you reap happiness from eggs.
The traditional nutritional point of view is that egg yolk has high cholesterol content and is really not suitable for eating more. Hyperlipidemia, including other patients with three highs, can't eat more, but the latest research shows that the intake of healthy food with high cholesterol actually has little or even little impact on total cholesterol. The total cholesterol in our body is divided into exogenous cholesterol and endogenous cholesterol. Endogenous cholesterol is synthesized and secreted by ourselves, accounting for about 80% of total cholesterol, while exogenous cholesterol is the part ingested from food, accounting for only about 20%, which has little effect on total cholesterol. Even if we ingest more exogenous cholesterol, the amount we absorb will be lower, so in the end, we will get very little cholesterol from food, so we don't have to worry too much about eating healthy high-cholesterol foods.
Eggs are a high cholesterol food. The cholesterol in egg yolk is 100g, which can provide about 358mg, and the cholesterol provided by one egg yolk is more than 250mg, which is higher than the upper limit of daily cholesterol intake (300mg), so everyone thinks that patients with hyperlipidemia can't eat eggs. In fact, in the final analysis, the cholesterol we absorb from eggs is less than110, and eggs are a kind of food that is beneficial to regulating blood lipids. Cholesterol in eggs is more conducive to the production of good cholesterol-high density lipoprotein, which can accelerate the transport of waste cholesterol to the liver and regulate the concentration of serum cholesterol, which is one of the longevity factors. Eggs are also rich in lecithin, which can inhibit the accumulation of lipoprotein on the blood vessel wall and prevent atherosclerosis. In 20 15, the FDA lifted the daily cholesterol intake limit, so if you are in the United States, no one will think that you are eating unhealthy eggs.
Of course, even if you leave aside the cholesterol of eggs, it is reasonable to say that eggs should not be eaten too much. Eggs still contain a certain amount of calories, fat, protein and other ingredients. The more these ingredients, the better. The healthiest way to eat is balanced nutrition, and there can be no "partial eclipse". For example, eggs are rich in protein, and excessive intake of protein may also lead to obesity; In addition, eggs lack other nutrients such as water-soluble vitamins and dietary fiber. Eating too many eggs will always occupy some position in the stomach, ignoring the intake of other rich foods. In this way, it is likely to drop more nutrients, and it may also cause unhealthy.
There are still many friends eating eggs without yolk. Cholesterol in egg yolk should not be too harsh. They are really innocent. Teacher Fan Zhihong, a doctor of nutrition, once mentioned that if eggs are eaten without yolk, their nutritional value will be lost by 80%. The minerals and vitamins contained in egg yolk can't be compared with those in protein. Although there is little difference in protein content, egg yolk can also give some particularly beneficial substances, such as lecithin mentioned above, which is also good for brain development.
Eggs are rich in many essential nutrients, such as fat, calcium, phosphorus, iron, vitamins A and D, etc. The composition ratio of egg protein is very suitable for human needs, so it is the best protein among natural foods. However, this delicious and nutritious food should not be eaten too much, otherwise it will bring many adverse effects.
Because eggs contain a lot of cholesterol, eating too many eggs will greatly increase the intake of cholesterol, leading to high cholesterol content in the blood, causing atherosclerosis and cardiovascular and cerebrovascular diseases. In addition, eating too much will increase the burden on the stomach and make it difficult to digest.
From the point of view of nutrition, in order to ensure a balanced diet, meet the needs of the body and avoid overnutrition, under normal circumstances, it is more appropriate for young and middle-aged people engaged in mental or light manual labor to eat 1 2 eggs a day; If you are engaged in heavy physical labor and eat more nutrition, it is more appropriate to eat 2 ~ 3 eggs a day.
Eggs are high-quality protein with high nutritional value and are very good food in daily life. But no matter how high the nutritional value of food, eating too much will also cause a burden on the body.
Hello, I'm Xiao Xing, doctor of medicine. Welcome to follow me and share interesting health tips every day. First, let's look at the nutrients in eggs.
1, protein: The protein content in eggs is generally above 10%. It is lower in egg white and higher in egg yolk.
Pay attention here! The protein content of egg yolk is higher than that of egg white! ! ! So don't aim at the yolk.
2. Fat: The fat in eggs is mainly cholesterol, and 98% of the fat is concentrated in the yolk, which is easy to digest and absorb. The content of egg is 585mg/ 100g, while the content of cholesterol in yolk is1510mg/100g.
3, carbohydrates: eggs contain less carbohydrates, egg white is mainly mannose and galactose, egg yolk is mainly glucose, mostly combined with protein.
4. Minerals: The minerals of eggs mainly exist in the yolk, and the content in egg white is extremely low. The contents of phosphorus, calcium, potassium and sodium are relatively high, for example, phosphorus is 240mg/ 100g, and calcium is112mg/100g.
5, vitamins: eggs are rich in vitamins, mainly concentrated in the yolk. Vitamin A, vitamin E, vitamin B2, etc. Are the main components, but also contains a certain amount of vitamin D and vitamin K, and the types of vitamins are relatively complete.
What harm can eating too many eggs do?
1. Excessive intake of protein will increase the burden on the kidneys and liver;
2. Excessive cholesterol intake will cause hyperlipidemia and increase the risk of cardiovascular and cerebrovascular diseases.
Therefore, if you want to eat eggs in moderation in your life, how much should you eat every day?
Dietary Guidelines for China Residents recommends that adults consume 280-350g eggs per week, which is equivalent to 6-7 eggs, with an average of 1 egg per day.
If you are in good health, friends who have no chronic diseases like to eat eggs. It is no problem to eat two eggs a day, but friends with poor liver and kidney function or high blood pressure and hyperlipidemia should be controlled.
About how to eat eggs.
Boiled eggs are the lowest in calories, but scrambled eggs with tomatoes, egg cakes and egg soup that we usually like are good choices.
Just do it according to your taste, but remember, less salt, less oil and less sugar.
The reason why eggs can't be eaten too much is that the cholesterol contained in egg yolk is relatively high, and an egg contains about 250.
Mg of cholesterol and excessive intake of cholesterol are important causes of chronic diseases such as cardiovascular and cerebrovascular diseases and atherosclerosis.
Egg is a kind of food with rich nutrition and high nutritional value, which is rich in protein, fat and various micronutrients needed by human body. The content of protein is about 12%, and its amino acid composition is the closest to the pattern needed by human body, with the highest biological value.
Therefore, it is more appropriate for normal people to eat an egg every day, which can supplement the necessary nutrition of the human body.
In fact, most of the cholesterol in the human body is endogenous and synthesized by the liver, and the cholesterol obtained from food only accounts for a small part. Four fifths of cholesterol in human body is synthesized by liver, and only 1/5 needs to be supplemented from food. Taking 200 mg of cholesterol from food can meet the needs of the body.
Cholesterol also plays an important role in human body. Cholesterol is involved in the formation of human cell membrane and bile synthesis, and is also an essential substance for the synthesis of vitamin D and steroid hormones.
In view of this, the Nutrition Society of China released the restriction on obtaining cholesterol from food, and the Nutrition Society of China suggested that the intake of cholesterol should not exceed 300mg per day, and no upper limit of recommended intake should be set after the release.
If the restrictions on cholesterol intake are relaxed, it is not unnecessary to pay attention to cholesterol intake. If you are middle-aged and elderly people with atherosclerosis, cardiovascular and cerebrovascular diseases and hypercholesterolemia, you should eat less high-cholesterol foods. When eating eggs, you can choose to eat only egg white, not egg yolk, so as not to aggravate the condition.
Foods rich in cholesterol include animal brain, animal viscera, egg yolk, crab yolk and other foods. When eating these foods, it is best to control the intake and eat less.
Eggs are ideal natural tonics. Eggs are known as "the best natural protein" and other gorgeous titles. Eggs are not only low in calories, but also nutritious. Eggs are rich in high-quality protein, and their digestibility is equivalent to that of milk, which is better than that of pork and beef. Egg protein contains all kinds of amino acids needed by human body, and its composition pattern is close to that needed to synthesize human tissue protein, which is easily digested and absorbed by our body. It is one of the most ideal natural high-quality protein. Eggs also contain a lot of Omega~3 fatty acids beneficial to human body. However, it is found that Omega~3 fatty acids will accelerate the oxidation of fatty acids with the increase of cooking time. The longer the cooking time, the more oxidation, and the oxidation can reach 3~9 times. Therefore, it is not advisable to boil and fry eggs for too long. At the same time, eggs are rich in vitamins, such as vitamins A, D, E, K and so on. Especially in egg yolk, it is easy to be absorbed and utilized by the human body.
Lecithin, triglyceride, cholesterol and yolk protein in egg yolk have great effects on nervous system and physical development. Lecithin can release choline after being digested by human body, and choline can enhance memory. Eggs contain a variety of essential amino acids, which are close to the composition of human protein. Its amino acid content is the highest among all high-protein foods, and amino acids contribute to growth and development, so it is particularly important for children's intellectual development.
Lecithin in egg yolk can promote the regeneration of liver cells, increase the amount of human plasma protein, and enhance human metabolism and immune function. Eating eggs often can play a certain role in strengthening the body.
Lecithin contained in eggs can effectively lower serum cholesterol. Lecithin is a powerful emulsifier, which can emulsify cholesterol and fat particles into fine particles suspended in the blood without depositing on the blood vessel wall, and can be used by cells through the blood vessel wall smoothly, and interfere with the absorption of cholesterol, obviously reducing the absorption of cholesterol by the small intestine, thus reducing the cholesterol content in the blood. Egg yolk is rich in Omega~3 fatty acids, which can reduce plasma cholesterol, increase high density lipoprotein (good cholesterol) and prevent atherosclerosis.
Egg yolk is rich in Omega~3 fatty acids, which can inhibit the synthesis of liver lipids and lipoproteins, reduce plasma cholesterol, triglycerides, low density lipoprotein and very low density lipoprotein, and increase high density lipoprotein. Has antithrombotic effect, and can prevent cardiovascular diseases such as hyperlipidemia, coronary heart disease, hypertension and heart disease.
Tip: One egg a day is enough, not the more the better. If there are too many eggs, our bodies will not be able to absorb them, which will lead to overnutrition. Overnutrition will burden our health, so don't eat more, one a day, preferably not more than two.
Author information:
Sina Weibo: Nutritionist Shu Lanting
Wechat official account: nutritionist Lan Ting
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Not just eggs, any food is actually the best in moderation, and excessive consumption is somewhat unfavorable. For example, the vegetables that everyone is optimistic about are nutritious, low in fat and low in heat, which can be said to be the healthiest food in the hearts of many friends. However, vegetables are rich in dietary fiber, phytic acid and tannic acid, which will inhibit the absorption of other nutrients. In addition, vegetables lack fat, cholesterol, protein and fat-soluble vitamins, and their nutrition is unbalanced. If they eat too much, they will occupy their stomachs. For example, fish and shrimp meat is the most popular meat, which is considered to be low in fat, low in calories and rich in nutrition. However, fish and shrimp are not completely free of calories and fat, and they also lack dietary fiber, water-soluble vitamins and other ingredients. Eating too much can also lead to obesity and imbalance of nutrition. Eggs should not be eaten too much. Eggs are rich in protein. Although protein is widely used by human body, excessive intake will also lead to obesity and increase the metabolic burden of liver and kidney, especially for patients with kidney disease. Eggs also contain fat and calories. Eating too much will also lead to ignoring the intake of other foods and making the nutrition unbalanced.
Many friends think that eggs should not be eaten more, or even better not, because the cholesterol content in egg yolk is high, but in fact, people may have misunderstood eggs for many years. The cholesterol in eggs is really high. An egg yolk contains more than 250mg of cholesterol, which is a high cholesterol food. Patients with hyperlipidemia, especially high cholesterol, will avoid it. In fact, our cholesterol is not only cholesterol obtained from food, but also endogenous cholesterol, accounting for about 80%. The cholesterol absorbed from food will decrease with the increase of intake. Cholesterol intake from high-cholesterol foods is actually not too much, and the increase of cholesterol in the body is more related to vascular aging and low-density lipoprotein. Therefore, in 20 15, the United States cancelled the intake restriction of healthy high-cholesterol foods. Just one or two eggs won't affect our cholesterol at all.
Eggs are also a nutritious food, rich in high-quality protein and a variety of fat-soluble vitamins. Cholesterol in eggs can be converted into good cholesterol (high density lipoprotein HDL). High density lipoprotein can accelerate the transportation of waste cholesterol in blood, balance the cholesterol content in blood, and actually help improve high cholesterol. What we should prevent is that too much bad cholesterol (low density lipoprotein LDL) will make cholesterol circulate indefinitely in the blood, which is the main reason for aggravating hypercholesterolemia. We should reduce the intake of fried food and processed food, because they contain hydrogenated vegetable oil, which contains trans fatty acids, which will increase the content of low density lipoprotein. Eggs also contain lecithin, which can not only help brain development, but also help prevent atherosclerosis and protect cardiovascular and cerebrovascular diseases.
A person can only absorb the nutrition of one egg a day, and if he eats too much, he can't digest it.