Almost all fatty acids in eggs exist in the yolk, and most vitamins such as vitamin B2 also exist in the yolk. Therefore, the protection of nutrients in eggs is mainly to protect various ingredients in egg yolk. Eggs are best eaten steamed or boiled. Steamed egg soup, poached eggs, boiled eggs with skin and scrambled eggs are all good ways to eat, while fried eggs will cause the loss of some nutrients. In addition, it is best to eat eggs with steamed bread, bread and other pasta, so that protein in eggs can be retained and absorbed by the human body to the maximum extent.

Nowadays, people eat more and more eggs. Drinking raw eggs and washing eggs with boiling water are not conducive to human health. Biotin in eggs is harmful to human body, and these eating methods can't destroy biotin. And some people only eat egg whites or egg yolks, which is unreasonable.

How do people of different ages eat eggs? Infants from zero to one year old are suitable to eat steamed egg custard or egg drop soup, which can loosen protein and be easily digested and absorbed by children. You can eat boiled eggs after one or two years old, and scrambled eggs after two years old; Old people should try to eat fewer fried eggs. When steaming egg custard or scrambled eggs, you can also add some leeks, green peppers and shrimps to the beaten eggs according to your personal taste.

If you eat boiled eggs, you'd better cook them tender, that is, cook them for five or six minutes after boiling. At this time, the yolk of the egg has just solidified. When eating eggs in this state, protein has the highest absorption rate. Eggs are cooked for too long, and the nutrients in the yolk are difficult to be absorbed by the human body. Eat boiled eggs slowly, otherwise it will affect absorption and digestion.

Health begins with eating. 10 June10 is this year's World Egg Day, which is a day when the whole world pays attention to eggs. Eggs are a gift from nature. They are nutritious, natural and healthy. They are "ideal nutrition banks" for human beings. But how can people with different constitutions eat eggs to ensure the comprehensive absorption of nutrients? What are the wonderful uses of eggs?

Urban white-collar workers: eating eggs to resist fatigue and reduce stress

The acceleration of the pace of life leads to the increasing pressure of urban white-collar workers, and the fatigue caused by staying up late and sitting in front of the computer is also emerging. Protein, lecithin, vitamin A, vitamin B 1, vitamin B2, calcium, iron and vitamin D in eggs are all essential elements for urban white-collar workers to recover their physical strength.

Lecithin, against brain fatigue-the main component of the brain is lecithin, and brain fatigue is caused by the loss of lecithin. Lecithin rich in egg yolk can supplement the nutrition needed by the brain and help the brain regain its vitality.

Vitamin B, the vitamin B in eggs, helps to convert sugar into energy ATP and fight against stress.

Iron, against hypoxia-iron deficiency makes people pale and easy to fatigue. Every 100g egg yolk contains 150mg iron, which can effectively supplement human hematopoiesis and enhance the ability of blood to transport oxygen and nutrients.

Protein, fight against dark circles-Because eggs are rich in high-quality protein, protein can promote cell regeneration, so eating eggs often and increasing the intake of protein will help to alleviate the formation of dark circles.

Pregnant mother: Three eggs a day make a smart baby.

Protein, carbohydrates, vitamins, cellulose, trace elements, fat and water, which are the seven nutrients needed by human body, are found in eggs except cellulose. Its nutrition can be almost completely utilized by the body and it is an ideal food for pregnant women.

Every100g of eggs can supply10.8g of high-quality protein, which is not only beneficial to the brain development of the fetus, but also beneficial to improving the quality of postpartum breast milk; Every100g of eggs also contains 680mg of cholesterol, which is a component of brain nerve and can also be converted into vitamin D; In addition to cholesterol, egg yolk also contains vitamins A and B, lecithin and so on. More importantly, egg yolk contains "memory element"-choline. Eating more eggs properly will help the born fetus to be smarter.

Pregnant mothers' egg-eating policy;

1. Appropriate amount. Eating too many eggs will increase the burden on the gastrointestinal tract and kidneys of pregnant women, and pregnant women should not eat more than three eggs a day.

2. The principle of thorough cooking. Uncooked eggs are likely to have salmonella residues, which will also affect people's use of biotin and lead to the lack of some biotin. So pregnant women must eat hard-boiled eggs.

Child: Healthy growing eggs are a treasure.

Children who are growing and developing, once the intake of protein is insufficient, will make the body's resistance decline, emaciation and slow development. Eggs are rich in protein, and yolk also contains many minerals such as lecithin, cholesterol, multivitamins, iron, zinc, phosphorus and sulfur. More importantly, choline in egg yolk contributes to intellectual development, so nutritious food is very suitable for children.

The principle of children eating eggs:

1. Adequate intake and rich nutrition.

Eggs lack vitamin C and carbohydrates (sugar) and should be supplemented with other foods.

2. two a day, healthy.

Children eat 2 eggs a day, too much will also cause gastrointestinal burden.

3. Soup is easier for children to digest.

Egg custard and egg drop soup can loosen protein and make it easier to digest. Cooking eggs needs to tell children to chew slowly, which is helpful for digestion and absorption.

Old people: 1 egg for a day, healthy mind and good old age.

Many elderly people are afraid of eggs because of the high cholesterol in egg yolk, which is incorrect. In addition to cholesterol, egg yolk is also rich in lecithin, which is an emulsifier that can emulsify fat cholesterol into very small particles, which can be used by the body after being discharged from blood vessels. Eggs can also increase high-density lipoprotein in the blood, which can protect blood vessels from hardening.

Beautiful MM: lose weight easily

Don't count calories, don't fast carbohydrates, just eat two eggs for breakfast every day. Eggs contain the highest quality protein and important nutrients in the world, including folic acid, riboflavin, selenium, B 12 and choline. Each egg contains only 75 calories, which is low in calories. Two eggs every morning ensure nutrition, and can produce a long-term satiety and easily lose weight.