The most nutritious cooking method: 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 milk are 92.5%, and raw eggs are 30% ~ 50%. From this point of view, boiled eggs are the best way to eat, but pay attention to chewing slowly, otherwise it will affect absorption and digestion. But for children, steamed egg soup and egg drop soup are the most suitable, because these two methods can loosen protein and be easily digested and absorbed by children.

Note: eat less tea eggs, because tea contains acidified substances, which will stimulate the stomach and affect the digestive function of the gastrointestinal tract when combined with iron in eggs.

How many eggs do you eat a day? Eggs are high-protein foods. If you eat too much, it will lead to an increase in metabolites and increase the burden on the kidneys. Generally speaking, there is one for children and the elderly, and two for teenagers and adults.

Protein or yolk: The correct way to eat is to eat the whole egg. Protein contains more protein, while other nutrients are more in egg yolk.

Fourth, how to eat eggs

There are many ways to eat eggs. You can choose different ways to eat eggs according to your age and physical condition.

Babies usually eat the yolk in boiled eggs, grind it into powder and eat it with water or milk.

Children can start with steamed egg custard, to egg drop soup, splashing eggs and frying poached eggs. When you need to eat a liquid diet, you can wash your eggs with milk or soybean milk. Children can eat scrambled eggs, egg dumplings, golden hook thousand-layer rolls, crab powder eggs and so on.

Boiled eggs are one of the common ways to eat, but if they are not cooked well, there will often be cases where the egg white is not cooked well and the egg yolk is not cooked well. Or overcooked, boiled eggs, the yolk is very hard, which is not conducive to digestion and absorption.

The correct way to cook eggs: put the eggs in a pot with cold water, slowly raise the temperature, and cook for 2 minutes after boiling. Soak for 5 minutes after the ceasefire, so that the boiled egg white is tender and the yolk is not old.

According to nutritionists, eggs cooked at different times take different time to digest in the human body. "3-minute egg" is a lightly cooked egg, which is the easiest to digest and takes about 1 hour for 30 minutes. "5 minutes" eggs are half-cooked, and the digestion time in human body is about 2 hours; Eggs boiled for too long take 3 hours to digest in the human body.

"Five-point egg" is not only soft and tender, but also rich in egg flavor, which is beneficial to human nutrition. The American medical community has published a research report that 24 adults eat two half-boiled eggs every day, and after six weeks, the blood lipid does not rise but falls, but the good cholesterol (HDL) beneficial to the human body increases 10%.

Nutrition and eating methods of eggs

Eggs are a kind of common food with rich nutrition and relatively low price. It has a wide range of eating objects, from infants of 4-5 months to the elderly, and is suitable for eating eggs.

First, the nutritional price of eggs

1, protein

Eggs are rich in high-quality protein, and each100g of eggs contains protein12.7g .. The protein contained in two eggs is roughly equivalent to the protein of three fish or lean meat. The digestibility of egg protein is also the highest among milk, pork, beef and rice.

The content of methionine in eggs is particularly rich, but both cereals and beans lack this essential amino acid. Therefore, mixing eggs with cereals or beans can improve the bioavailability of the latter two.

2. Fat

Eggs contain 100 g of fat 1 1.6 g, most of which are concentrated in yolk, and most of them are unsaturated fatty acids. Fat is emulsified and easily absorbed by the human body.

3. Other micronutrients

Eggs also have other important micronutrients, such as potassium, sodium, magnesium and phosphorus, especially the iron in egg yolk is 7 mg/ 100 g. Eating eggs for babies can supplement the iron deficiency in milk. Eggs are rich in phosphorus, but relatively insufficient in calcium. Therefore, feeding milk and eggs together can complement each other. The contents of vitamins A, B2, B6, D, E and biotin in eggs are also very rich, especially in egg yolk, where vitamins A, D and E are dissolved with fat and easily absorbed and utilized by human body. However, the content of vitamin C in eggs is relatively small, so we should pay attention to eating with foods rich in vitamin C.

Second, is it better to eat egg yolk or protein?

Protein in egg yolk and egg white is a high-quality protein with high digestibility. However, the egg yolk is very different from other nutrients in protein, mainly composed of ovalbumin. Egg yolk is not only rich in egg yolk phosphoprotein, but also rich in fat and micronutrients (micronutrients are the general name of vitamins and trace elements), especially iron, phosphorus and vitamins A, D, E and B.

Is the nutritional value of raw eggs high?

Eggs are easily infected by pathogenic microorganisms such as salmonella, and digestive system diseases are prone to occur when eaten raw. Raw egg white contains organic biotin and antitrypsin, which hinders the decomposition and absorption of protein and biotin. On the contrary, the protein structure of boiled eggs changes from dense to loose, which is easy to be digested and absorbed by human body. Of course, after overheating, protein is excessively solidified, which is not conducive to digestion and absorption.

Egg misunderstanding ABC

Myth 1: The more eggs a woman eats, the better.

In the process of delivery, the maternal physical exertion is great, the digestion and absorption function are weakened, and the detoxification function of the liver is reduced. Eating a lot of eggs will increase the burden on liver and kidney, resulting in adverse consequences. Excessive intake of protein will also produce a lot of ammonia, hydroxyl, phenol and other chemicals in the intestine, which is very toxic to human body, prone to abdominal distension, dizziness, limb weakness, coma and other symptoms, leading to "protein poisoning syndrome". Protein's intake should be calculated according to protein's digestion and absorption function. Under normal circumstances, it is enough for pregnant women to eat about 3 eggs a day.

Myth 2: Eating eggs often leads to high cholesterol.

No. Because egg yolk is rich in lecithin, it is a powerful emulsifier, which can make cholesterol and fat particles extremely fine and be fully utilized by cells through the blood vessel wall, thus reducing cholesterol in the blood. Moreover, lecithin in egg yolk can release choline after digestion, and then enter the blood to synthesize acetylcholine, which is the main substance of neurotransmitter, which can improve brain function and enhance memory.

Myth 3: Raw eggs are more nutritious.

Eating eggs raw is not only unsanitary, but also easy to cause bacterial infection, and the nutrition is not easy to absorb. Raw eggs contain avidin, which affects the absorption of biotin in food and can lead to "biotin deficiency" such as loss of appetite, general weakness and muscle pain. In addition, raw eggs contain "antitrypsin", which will destroy the digestive function of human body. As for those "hairy eggs" that have hatched but have not hatched chickens, it is even more unsanitary.

Decryption of egg cooking skills

Spread eggs: avoid fire, or you will lose a lot of nutrition. Because when the temperature is too high, protein in eggs will be destroyed and decomposed. Especially fried eggs, the loss of nutrients is even more severe. But the fire is too small. After a relatively long time, the water will lose more, and the spread eggs will dry, which will affect the texture. So it's best to spread eggs over medium fire.

Steamed egg custard: whether the egg custard can be steamed well depends mainly on whether the egg liquid is stirred evenly, except for putting proper amount of water. When stirring, the air should be mixed evenly and the time should not be too long. Temperature is also directly related to the stirring of egg liquid. For example, when the temperature is below 20℃, the stirring time should be longer (about 5 minutes), so that there are holes of different sizes invisible to the naked eye after steaming; When the temperature is higher than 20℃, the time should be shortened. Don't put oil and salt in the egg at first, which will easily destroy the colloid of the egg and make the steamed egg soup thick and hard; If you stir the egg mixture evenly, then add oil and salt, stir it for a few times and put it into the steamer, and the custard will come out very soft.

Beat the egg drop soup: add a few drops of vinegar when the soup is boiling, and the egg drop juice will appear beautiful when it enters the water.

Boiled eggs: It is very important to master the time, generally 8 minutes to 10 minutes is appropriate. If cooked too raw, protein is not loose, and it is not easy to digest and absorb. If it is overcooked, the structure of protein changes from loose to tight, and it is also not easy to be digested and absorbed.

Special tips

Scrambled eggs without monosodium glutamate.

Eggs themselves contain a lot of glutamic acid and a certain amount of sodium chloride. If monosodium glutamate is added, these two substances will generate a new substance-sodium glutamate, the main component of sodium glutamate, and the umami taste of the egg itself will be covered up.

The pot is connected with cold water, and the egg is not needed on the water surface.

Turn off the heat after boiling. Don't lift the lid at this time.

Let the eggs soak in boiling water for 5 minutes.

The eggs cooked in this way are cooked layer by layer.

Take a bite of the tender egg, the yolk inside is round.

Especially beautiful and nutritious.

If you want the eggs to be hard boiled, soak them for eight minutes. So the smell is less.

Nutritional comparison of various eggs

Besides eggs, there are duck eggs, goose eggs, salted duck eggs, pigeon eggs eggs and quail eggs. Their nutrients are roughly the same, but there are some subtle differences:

1, the content of methionine and threonine in duck eggs is the highest.

2. The calcium content in salted duck eggs is twice as high as that in eggs, which is equivalent to that in pigeon eggs.

3. Goose eggs have the highest fat content, the highest cholesterol and calories, and the richest iron and phosphorus elements.

4. Although the content of protein and fat in pigeon eggs is slightly lower than that in eggs, the content of calcium and iron is higher than that in eggs.

5. The protein and fat content of quail eggs are similar to those of eggs, but its riboflavin (VB2) content is 2.5 times that of eggs. Carotene in eggs is the most in the yolk of all eggs.

Dietotherapy effect of eggs

The dietotherapy function of egg white is mainly to moisten the lung and relieve sore throat, clear away heat and toxic materials, and is used to treat sore throat, red eyes, diarrhea, malaria and burns; Proper use of egg yolk and milk has the effect of treating convulsion;

Egg butter can cure indigestion in children;

External application of egg butter can treat infantile eczema.

Egg butter method: the egg is cooked, the protein is removed, the yolk is baked in a small pot, and the oil is taken. (End)

1. How to eat the most nutritious eggs? How do you cook eggs? What is the best cooking time?

There are many ways to eat eggs, such as boiling, steaming, frying and frying. As far as the absorption and digestibility of egg nutrients are concerned, boiled eggs 100%, tender eggs 98%, scrambled eggs 97%, poached eggs 92.5%, old eggs 8 1. 1%, and raw eggs 30-50%. From this point of view, boiled eggs and steamed eggs are the best ways to eat. Pay attention to chew slowly when eating, otherwise it will affect absorption and digestion.

How to steam egg custard? What are the tips?

Steps:

1. Take 2 eggs, put them in a pot, stir them evenly first, add 200 ml warm water (a small cup) and refined salt 1 g, and stir them evenly for later use.

2. Add water to the pot, put the egg basin into the drawer, and steam it slowly with low fire until it solidifies (like tofu brain).

3. Drop 0.5g sesame oil after cooking.

Tip:

1. Rub a few drops of cooked oil on the inner wall of the steamed egg custard in advance, so that the egg custard will not stick to the bottom easily.

2. Put the eggs into the basin and stir evenly, then add water, otherwise the egg liquid will be stirred unevenly, and the steamed egg soup will easily precipitate.

3. The key to steamed egg custard is the heat. When steamed with strong fire, the egg juice will boil and appear small holes, which will affect the taste and appearance. Be sure to use slow fire.

4. Are eggs with high iodine and zinc good for people's health?

According to experts, most of the so-called eggs with high iodine and zinc are added with trace elements such as zinc, iodine and iron in chicken feed. After eating these feeds, the content of corresponding trace elements in eggs laid by chickens is higher than that of ordinary eggs. But this kind of egg is only suitable for a small number of people and can't be eaten casually. If you eat too many trace elements, it will be harmful to your health. For example, too much iodine in the human body will lead to a series of symptoms of the nervous system, while zinc content in the body exceeds a certain level, which will easily lead to calcium and iron deficiency.