Then the question comes: why can't you eat egg yolk? What happened to the yolk? In fact, to put it bluntly, egg yolk is just a little high in cholesterol. For example, an average-sized egg contains about 200 milligrams of cholesterol.
Is the cholesterol in eggs that terrible?
In the past, we would control the cholesterol content we ate every day to no more than 300 mg, so eating more than one egg a day was over the standard.
However, a recent new study shows that if we eat more cholesterol, it does not necessarily increase cholesterol in the blood. Only when there is too much fat in the whole diet and too little exercise at ordinary times will blood cholesterol rise.
Nutrition of eggs
In the latest dietary guidelines issued by the United States and China, the limit of 300 mg is cancelled, and it is emphasized that egg yolk contains many important nutrients necessary for human body, so you don't have to discard egg yolk at all.
Moreover, eggs are "all-around" players in the food industry. In addition to protein, egg yolk contains many nutrients such as vitamin E and zinc. It's a pity if you don't eat it all and throw it away!
How many eggs can I eat a day to lose weight?
Dietary Guide for China Residents recommends that you eat 280,350g eggs a week, with an average of 1 ~ 2 eggs a day.
Protein can digest up to 2 eggs a day. If you eat too much, you can't absorb it. It will only waste the nutrition of eggs and increase the load of liver and kidney, which is not worth the loss.
When is a good time to eat eggs?
Everyone will habitually eat a boiled egg or poached egg when eating breakfast. In fact, this is not unreasonable. According to the related research, eating eggs for breakfast, exercise and meals have better weight loss effect.
Eating an egg for breakfast can make you feel full, thus reducing the risk of overeating at noon. As a sports meal, eggs can provide you with enough protein, strengthen the body's basic metabolism, and the effect of reducing fat is also a drop ~
Can you only eat boiled eggs to lose weight?
I believe many friends who lose weight will have such doubts. Can you only eat boiled eggs to lose weight? Tea eggs are also boiled. Can I eat tea eggs? What about steamed eggs? In fact, if you want eggs to play a better role when you lose weight, it is best to eat boiled eggs.
Although tea eggs are also cooked, the iron in the egg yolk will turn into ferrous sulfide for a long time, which will affect the nutritional absorption of the human body. However, fried eggs and scrambled eggs need to be cooked with oil and high temperature, and the effect of reducing fat is even more ignored.
Generally speaking, in the common egg cooking methods, the order of calories from low to high is: boiled eggs, steamed eggs, tea eggs, scrambled eggs and fried eggs. Therefore, how to eat for friends who want to lose weight depends on your own choice! In short, eggs are definitely a delicious food you can't miss on your way to lose weight!
Grasp the time to boil eggs
Eggs cooked for too long take longer to digest in the human body. Therefore, it is best to cook eggs in cold water for 5-7 minutes, which can ensure that the nutrition of eggs will not be lost and the human body will absorb them faster.
Protein in the Egg
When it comes to eggs, it is essential to mention protein. Adult women need to consume at least 55g of protein every day, while men need at least 65g. If you have extra exercise needs, you can also control your daily intake between 1 10g and 130g, so as to achieve better muscle repair and improve metabolic effect.
Of course, there are so many eggs in protein that we can supplement them with eggs, milk, lean meat, soybeans and grains in a balanced way. There is no need to go to the extreme of "eating more than a dozen eggs a day"!
Paired with other foods
Boiled eggs+yogurt
Eggs and yogurt can promote gastrointestinal peristalsis, help digestion and relieve constipation. Moreover, the combination of boiled eggs and yogurt can increase satiety, reduce food intake and reduce calorie intake, thus achieving the effect of losing weight.
Boiled egg+cucumber
Fresh cucumber contains malonic acid, which can inhibit the conversion of sugar into fat, and is also rich in cellulose, which can promote gastrointestinal peristalsis. Eating boiled eggs before eating cucumbers can not only replenish water, but also increase satiety, and the weight loss effect is also excellent.
Boiled eggs+fruits and vegetables
Boiled eggs with vegetables and fruits have the best weight loss effect. Generally, when you lose weight with boiled eggs, boiled eggs are the staple food, and then vegetables and fruits are added.