What are the nutritional value and edible efficacy of eggs? 1 Nutritional value and edible efficacy of eggs.
1, protecting liver
Protein in eggs can repair liver tissue damage, and lecithin in egg yolk can promote liver cell regeneration. It can also increase the amount of human plasma protein and enhance the body's metabolic function and immune function.
2. Nourish the body
Besides protein, the contents of calcium, phosphorus, iron and vitamins in eggs are also high. Therefore, eggs are an ideal food for the growth and development of children and adolescents, and also a good tonic for pregnant women and people with anemia.
3. Brain health
Egg yolk is rich in lecithin, sterol, egg yolk, calcium, phosphorus, iron, vitamin A, vitamin D and B vitamins. These ingredients have great benefits for improving the function of the nervous system, so eggs are better brain food. Rich in DHA, lecithin and yolk protein, it is beneficial to the development of nervous system and body, can strengthen brain and improve intelligence and memory.
4, blood beauty
Eggs are also rich in iron, which plays a role in hematopoiesis and transporting oxygen and nutrients in the blood. The ruddy beauty of human face is inseparable from iron. If iron deficiency can lead to iron deficiency anemia, people's face will turn yellow and their skin will lose its beautiful luster. It can be seen that eggs are indeed one of the important foods to maintain skin beauty.
5. Nutritional components of eggs
Eggs have comprehensive nutrients, and egg whites are rich in high-quality protein, riboflavin, nicotinic acid, biotin, calcium, phosphorus, iron and other substances; Egg yolk is rich in lecithin, vitamin A and vitamin D, and contains more iron, phosphorus, sulfur and calcium.
The above is the nutritional value and edible efficacy of eggs that I introduced to you in detail on Health Online. We should have a good idea. Eggs can not only enrich the blood and nourish the face, but also strengthen the brain. Usually you can choose to eat eggs to enhance your physique.
What are the nutritional value and edible efficacy of eggs? 2. Nutritional value of eggs.
Lecithin, triglyceride, cholesterol and yolk protein in egg yolk play an important role in the development of nervous system and body, and can delay the mental decline of the elderly. Lecithin is regarded by medical experts as the nemesis of Alzheimer's disease, and it can also prevent and treat atherosclerosis. Protein in eggs can repair liver tissue damage. Eating eggs in moderation is one of the experiences of many longevity people.
There are many ways to eat eggs. In terms of nutrient absorption and digestibility, boiled eggs are 100%, scrambled eggs are 97%, tender fried eggs are 98%, old fried eggs are 8 1. 1%, boiled eggs with boiled water and milk are 92.5%, and raw eggs are 30%-50%. It can be seen that boiled eggs are the best way to eat, but we should pay attention to chewing slowly, otherwise it will affect absorption and digestion. But for children and the elderly, steamed egg soup and egg drop soup are the most suitable, because these two methods can make protein relax and be easily digested and absorbed. The content of vitamin C in eggs is not high, so it is best to eat eggs with proper amount of vegetables.
From the point of view of nutrition, in order to ensure a balanced diet, meet the needs of the body, and not be overnourished, it is generally appropriate for the elderly to eat 1 egg a day. Young and middle-aged people, who are engaged in mental or light manual labor, can eat two eggs a day;
People who engage in heavy physical labor and eat more nutrition can eat two eggs a day; Children have a long body and a fast metabolism. They can eat two eggs a day. Pregnant women, parturients, frail people and patients recovering from major surgery need to have more high-quality protein, and they can eat 2-3 eggs every day, not too much.
Method of boiling eggs
1, method.
Boiling eggs seems simple, but in fact it is very learned. If cooked improperly, it will destroy the nutrients of eggs.
Wash the fresh eggs, soak them in a pot of water for one minute, and then boil them with low heat. This is to prevent the eggshell from bursting during cooking.
2. firepower.
If you use fire when cooking eggs, it is easy to cause the air in the eggshell to expand rapidly, resulting in the eggshell bursting; If you use a small fire, it will prolong the time of boiling eggs, and it is not easy to grasp the tenderness of eggs. Practice has proved that medium fire is most suitable for boiling eggs.
3. Time.
After determining the firepower, as long as the cooking time is accurately mastered, the degree of tenderness of the eggs can be controlled at will. For example, boil soft eggs for 3 minutes. At this time, the egg white is solidified and the yolk is still fluid; Boil the eggs and cook for 5 minutes. At this time, the egg white is solidified, and the yolk is sticky, soft and smooth; Boil hard eggs for 7 minutes. At this time, the egg white is solidified and the yolk is dry. It should be noted that hard-boiled eggs must not be prolonged at will. Because the egg is boiled in boiling water for too long, beyond 10 minute, a series of chemical changes will occur inside the egg, thus reducing the nutritional value of the egg.
4. In the process of cooking, in order to solidify the yolk in the middle of the egg white, the egg should be stirred in one direction with a spoon after entering the pot, so that the water in the pot turns in a vortex shape until it is cooked. As for what this principle is, it must be related to centrifugal force and centripetal force in physics.
When eggs are boiled in boiling water for more than 10 minutes, a series of chemical changes will occur inside. The structure of protein becomes more compact, and it is not easy to contact with protein digestive enzymes in gastric juice, so it is more difficult to digest. Protein in eggs contains more methionine. After heating for a long time, it will decompose into sulfide, which will react with iron in egg yolk to generate iron sulfide which is not easily absorbed by human body, resulting in more nutritional losses.
What are the nutritional value and edible efficacy of eggs? 3. The misunderstanding of eating eggs.
One of the misunderstandings: The darker the eggshell color, the higher the nutritional value.
Many people only buy red-shelled eggs, saying that red-shelled eggs have high nutritional value, but they are not. The color of eggshells is mainly made up of a kind of egg called? Eggshell porphyrin? Is determined by substances that have no nutritional value. The nutritional value of eggs depends on the nutritional structure of chicken diet.
To evaluate the quality of protein, mainly the content of protein in protein (egg white). Sensually, the thicker the egg white, the higher the protein content and the better the quality of protein.
The color of egg yolk is deep and light, ranging from light yellow to orange yellow. The color of egg yolk is related to the pigment it contains. The main pigments in egg yolk are lutein, zeaxanthin, lutein, carotene and riboflavin. The color of egg yolk usually only indicates the amount of pigment. Some pigments, such as lutein and carotene, can be converted into vitamin A in the body. Therefore, in general, eggs with darker yolk are slightly better in nutrition.
Myth 2: How to eat eggs is the same.
There are many ways to eat eggs, such as boiling, steaming, frying and frying. As far as the absorption and digestibility of egg nutrition are concerned, boiled eggs and steamed eggs are 100%, tender eggs are 98%, scrambled eggs are 97%, poached eggs are 92.5%, old eggs are 8 1. 1%, and raw eggs are 30% ~ 50%. From this point of view, boiled eggs and steamed eggs should be the best way to eat.
Myth 3: The longer the eggs are cooked, the better.
In order to prevent the eggshell from bursting when boiling eggs, wash the eggs, soak them in a pot filled with water for 1 min, and bring them to a low heat. After boiling, simmer for 8 minutes. Don't cook for too long, otherwise ferrous ions in egg yolk will react with sulfur ions to form brown precipitate of ferrous sulfide, which will hinder the absorption of iron by human body.
When eggs are cooked for too long, ferrous ions in yolk combine with sulfur ions in protein to form insoluble ferrous sulfide, which is difficult to be absorbed. When fried eggs are over-aged, the edges will be scorched, and the high molecular weight protein contained in egg white will become low molecular weight amino acids, which can often form chemicals harmful to human health at high temperature.
Finally, I would like to remind you that raw eggs have a special fishy smell, which will also cause inhibition of the central nervous system and reduce the secretion of digestive juices such as saliva, gastric juice and intestinal juice, leading to loss of appetite and indigestion. Therefore, eggs should be cooked at high temperature before eating, and do not eat immature eggs.
What are the taboos for eating eggs?
1, with sugar and soybean milk.
Similarly, eggs can't be eaten with soy milk. We know that mothers carefully prepare breakfast for their children every day, hoping that their children can get enough nutrition in the morning. So many mothers put frangipani in soybean milk. Or let the children quench their thirst with soy milk after eating eggs. In fact, drinking soybean milk with strong nourishing effect alone contains a special substance called trypsin, which combines with ovalbumin in egg white, causing the loss of nutrients and reducing the nutritional value of both.
Step 2 eat raw
If you think eating raw eggs is more nutritious, you are all wet! It is understood that the nutritional value of boiled eggs is higher than that of fried eggs, fried eggs and raw eggs.
Immature eggs contain a lot of Escherichia coli, which is easy to cause diarrhea when entering the esophagus. Therefore, eggs should be cooked at high temperature and eaten after killing bacteria. In addition, raw eggs contain avidin, which will affect the absorption of biotin in food, leading to loss of appetite, general weakness, muscle pain and so on? Biotin deficiency? . There is also anti-trypsin, which will destroy the digestive function of the human body. Another thing to note is that when you beat eggs, you should be careful of the contaminated bacteria on the eggshell!
Step 3 eat overnight
If the eggs are completely cooked, they can be reheated the next day. However, hard-boiled eggs can't be eaten after one night! If the eggs are not completely cooked, it is easy to breed bacteria in the case of improper storage, leading to gastrointestinal discomfort and flatulence. Some people think that the longer the eggs are boiled, the better, which is also wrong. Because the eggs are cooked for too long, ferrous ions in the yolk combine with sulfur ions in protein to form insoluble ferrous sulfide, which is difficult to be absorbed. Pay special attention not to scorch the edges when frying eggs, because the high molecular weight protein contained in egg white will be converted into low molecular weight amino acids, which can often form chemicals harmful to human health at high temperature.
Step 4 soak in cold water and eat
I believe many people have done such a thing, that is, boiled eggs are put in cold water, and separated by using the different expansion degrees of egg protein and eggshell, but it will become easy to peel. Originally, the surface of fresh eggs has a layer of protection.
Membrane, in order to make the water in eggs difficult to evaporate and prevent microbial invasion, but this protective film has been destroyed after cooking. At this time, the egg is put into cold water, and cold water and microorganisms can enter the egg through the bridge hole on the eggshell and the double-layer membrane in the shell. When you eat it, you will also eat bacteria.
Step 5 eat too much
Although the nutritional value of eggs is high, the more eggs you eat, the better. Eating too many eggs can easily lead to overnutrition and obesity. Increase the burden on the liver and kidneys. Excessive protein will overload the urea manufacturing system, and excessive intake of protein will produce a large number of chemicals such as ammonia, hydroxyl and phenol in the intestine, which is very harmful to human body. It is likely that there will be abdominal distension, dizziness, weakness of limbs, coma and other symptoms, which is often said? Protein poisoning syndrome? .
Step 6 eat on an empty stomach
Eating eggs on an empty stomach affects gastrointestinal health. Especially when you wake up in the morning, you should eat something else to satisfy your hunger, preferably starch and cereal. Then add protein, which is beneficial to the absorption of amino acids. Generally speaking, if you eat eggs on an empty stomach, the protein in them will be directly decomposed into sugars to supply the energy needed by the body, so that protein will not be absorbed by the body.