People can only absorb the nutrition of two eggs a day. Eating too much is also free. From the point of view of nutrition, healthy adults usually eat 1-2 eggs a day in order to ensure a balanced diet, meet the needs of the body and avoid overnutrition; It is best for the elderly to eat one every day; It is more appropriate for mental workers to eat two eggs a day; Pregnant women, lying-in women, lactating women and the infirm can eat 2-3 eggs a day, not more. Boiled eggs are the best way to eat, but you can't overcook them. The cholesterol content of an egg yolk is 2/3 of the cholesterol that a healthy adult should consume every day. By controlling the intake of meat and dairy products, such as eating cheese-free vegetables and a lot of fruits, whole grains, low-fat foods and a small amount of lean meat, poultry and fish, the cholesterol in a week should not exceed 7, that is, the average cholesterol should not exceed 1, but it also depends on the situation of your other foods, such as your meat. Salted eggs are good, don't worry about too much fat. However, the time to boil eggs should not exceed 5 minutes. The longer the nutrition time, the less easy it is to be absorbed. The nutrition of eggs in 3 minutes is the easiest to absorb, and the nutrition of eggs in 5 minutes is more comprehensive and balanced. Almost all the nutrition is needed by the human body. Egg white and egg yolk have extremely high protein physiological value, are easy to digest and absorb, and the utilization rate can reach over 95%, so they are natural foods with relatively complete prices. How many eggs should I eat a day? First, let's see how much nutrition we can get from an egg. A medium-sized egg, with an average weight of about 50g, can provide protein 6g, fat 5g, calories 72kcal, calcium 23mg, phosphorus 89mg, iron1.2mg, vitamin A6 12 IU, thiamine 0.07mg, riboflavin 0.13mg, and so on. Considering both nutrition and economy, eating eggs is more economical. In recent years, many people are afraid of cholesterol because they know that the blood cholesterol of people with atherosclerosis and coronary heart disease has increased. They are afraid that eating egg yolk will cause arteriosclerosis, so they dare not eat eggs. This kind of worry is unnecessary. Under normal circumstances, cholesterol is harmless and an indispensable substance for human body. In the body, cholesterol is not only one of the basic substances to form cells, but also can synthesize several important hormones and convert them into vitamin D3 in the body. On the other hand, cholesterol in human plasma is not all from food, but from exogenous and endogenous sources. Exogenous comes from food, and all meat, eggs and animal fats contain cholesterol. It is estimated that you should eat about 500 mg a day. If you eat less animal food, you will not reach this figure. Endogenous is synthesized by the body itself, and about 1.0 ~ 1.5g is synthesized every day, which is far more than what is eaten from food, so most of the cholesterol in the body is made by the body itself. Under normal circumstances, the body has the ability of automatic adjustment, that is, if you eat more cholesterol, the amount of synthesis in the body will be less; The less you eat, the more you synthesize in your body. In addition, egg yolk is rich in lecithin, which is a strong emulsifier. It can make cholesterol and fat particles in blood smaller and remain suspended, thus preventing cholesterol and fat from depositing on the blood vessel wall and applying them to body tissues through the blood vessel wall without increasing plasma cholesterol. Dr Margaret Flynn of Missouri State University organized a special research group on "Eggs and Cholesterol" and conducted an experiment on 1 16 men aged 32-62 for half a year. They first asked the subjects not to eat any egg food for three months in a row, and measured the serum cholesterol content, then each person added two eggs a day, and then measured the cholesterol three months later. There is no obvious difference between the two results, which shows that the cholesterol content of the subjects is not affected by egg cholesterol. Scientists believe that if an elderly person with normal blood cholesterol concentration eats two eggs a day, his blood cholesterol will increase by at most 2 mg%. This trace will not cause atherosclerosis, and other nutrients in eggs will bring more benefits to people, so there is no need to be afraid to eat eggs. Of course, eating too many eggs is not good. First, waste high-quality protein. Second, protein decomposition products will increase the burden on the liver and kidneys, which is also detrimental to health. And a person with normal metabolism, eating some eggs properly, such as 1~2 eggs a day, or eating several times a week, is good for the health. 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. 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. Some people think that eating eggs raw can get the best nutrition. In fact, eating raw chicken has many disadvantages and is very harmful to people's health. Raw eggs contain anti-enzyme proteins and anti-biological proteins. The former hinders the contact between protease in human stomach and protein, and affects the digestion and absorption of protein. The latter can combine with biotin in food to form substances that the human body cannot absorb. However, the above two harmful substances in raw eggs are destroyed once cooked, which no longer affects the absorption of nutrients by the human body. Protein structure of raw eggs is dense, and digestive enzymes in gastrointestinal tract are difficult to contact and be digested and absorbed. However, the cooked egg protein structure becomes soft and is easily digested and absorbed by the human body. About 10% of fresh eggs carry pathogenic bacteria, mold or parasitic eggs. Some parents wash their children's eggs with boiling water and add sugar. Because the germs and parasitic eggs in eggs can not be completely killed, it is easy to cause diarrhea and parasitic diseases. If there is salmonella in eggs, it will also cause food poisoning. Recently, it has been found that there may be 0- 157 enterohemorrhagic Escherichia coli on eggshells. Even if the amount of bacteria is small, laying eggs is enough to cause food poisoning. Some folks use raw eggs to treat constipation in children, which can not only cure constipation, but also infect people and animals with Toxoplasma gondii. The disease is acute, and almost all organs in the whole body are invaded by Toxoplasma gondii, causing lesions and even death in severe cases. So eggs must be cooked and eaten, and it is best to eat steamed eggs. It is not advisable to wash eggs with boiling water, let alone eat raw eggs. 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 fragrance, which is beneficial to human nutrition. The American medical community published a research report. Twenty-four adults eat two half-boiled eggs every day. After six weeks, the blood lipid did not increase, but the good cholesterol (HDL) which is beneficial to human body increased by 65,438+00%.