In fact, the beneficial aspects of eggs are still the main ones. There is no problem of "too much absorption" of its high-quality protein and various trace components. For people with normal blood lipid and cholesterol, it is no problem to eat more eggs.
It should be noted that if there are many "high-quality ingredients" rich in eggs in the diet that day, then the "deficiency" of eggs is worthy of attention, and you should eat fewer eggs. On the other hand, if the diet lacks high-quality ingredients provided by eggs, and there are not many "controllable ingredients" such as cholesterol and saturated fat, then the benefits of eating more eggs outweigh the possible disadvantages.
For people who have a comprehensive and balanced diet, such as those who follow the dietary guidelines of China residents, "eating an egg every day" is more appropriate. But "appropriate" is not because "too much can't be absorbed", but on the premise of a balanced diet, the value brought by eating more eggs is limited and the adverse effects are increased.
From the point of view of nutrition, in order to meet the needs of the body without overnutrition, generally speaking:
Old man: It is better to take 1 to 2 capsules a day.
Young and middle-aged people: it is more appropriate to eat 2 eggs a day for those who are engaged in mental or light manual labor; Those who are engaged in heavy physical labor and take more nutrients can eat 2 ~ 3 eggs a day.
Teenagers and children: because of their long body and fast metabolism, they can take 2 ~ 3 capsules a day.
However, people with liver and kidney function problems need to consult a doctor to decide the number of eggs, because eggs are rich in protein, and too much protein will increase the burden on liver and kidney.
So the question continues, how to eat healthily?
There are many ways to eat eggs. As far as the absorption and digestion of nutrients are concerned:
The digestibility of boiled eggs is 99.7%, scrambled eggs are 97%, steamed eggs are 92.5%, fried eggs are 8 1. 1%, and raw eggs are 30% to 50%.
In addition, different cooking methods have different effects on the nutrients contained in eggs.
Therefore, it is recommended that:
[Boiled eggs]: The eggs should be boiled in cold water, slowly heated and boiled on low heat for 3 minutes. Soak for 5 minutes after the ceasefire, so that the boiled eggs are tender, the yolk is not old, and protein has the best denaturation degree and is the easiest to digest.
[Steamed egg]: Do not put oil or salt in the initial stage of mixing, which will easily destroy the egg colloid and make the steamed egg soup thick and hard; Stir the egg mixture evenly, then add the seasoning, stir a few times to ensure the air is mixed evenly, and then put it in the steamer, so that the custard will be soft when it comes out.
[Scrambled eggs scrambled eggs]: It is best to use medium fire, avoid big fire, or you will lose a lot of nutrition. The heat is too small, because the water loss will be more after a long time, and the spread eggs will dry, which will affect the texture.