Many people are afraid that eating eggs every day will raise blood lipids, but in fact, eating an egg for breakfast has great benefits. The editor has shared a guide to breakfast eggs, teaching you how to eat eggs best, how to choose good eggs, and what to pay attention to when eating eggs.
Eating an egg for breakfast has many benefits. It can not only improve memory but also protect vision and help with weight loss. However, some people have doubts about eggs, fearing that eating them every day will raise blood lipids. Little do they know that eating an egg for breakfast has many benefits.
In the nutrition world, eggs have long been praised as a "complete nutritional food." Except for a slightly lower vitamin C content, eggs contain almost all the nutrients the human body needs. Magazines have even awarded eggs the honor of "the most nutritious breakfast in the world."
Supplement high-quality protein:
Protein is the material basis of all life. Compared with foods like congee and bread, the amino acid composition of protein in eggs is better. Its essential amino acid composition is basically similar to that of the human body, and its biological value is also a leader among all foods. In addition, the absorption and utilization rate of protein in eggs is also higher than that of foods like congee and bread.
Increase satiety:
Eggs not only provide the body with sufficient protein but can also delay the speed of stomach emptying, extending the feeling of fullness after a meal. Studies have shown that eating a breakfast containing eggs can increase satiety. At the same time, the protein and fat in eggs can provide continuous and stable energy, keeping the stomach full for longer.
Help with weight loss:
Eating eggs for breakfast can reduce calorie intake at lunch and throughout the day, playing a role in controlling weight. A study showed that compared to people whose breakfast is mainly carbohydrates, people who eat eggs for breakfast lost 56% more weight, and they also had more energy.
Improve memory:
Egg yolk is rich in lecithin, sterols, and calcium, phosphorus, iron, vitamin A, vitamin D, and B vitamins. The rich choline in eggs is a necessary substance for synthesizing the brain neurotransmitter acetylcholine, and it is also an important component of cell membranes, helping to improve memory and concentration. Therefore, for office workers and students who use their brains a lot, it is very necessary to eat an egg for breakfast.
Increase alertness:
Eggs are rich in tyrosine, which plays an important role in improving human alertness, enabling people to react more quickly. Therefore, for drivers, eating eggs for breakfast is more conducive to safe driving.
Protect vision:
The two antioxidants in egg yolk—lutein and zeaxanthin—can protect the eyes from UV damage. They also help reduce the risk of developing cataracts. Eating an egg in the morning is also very beneficial for office workers who overuse their eyes.
3 Quick Ways to Cook Eggs
For office workers who are short on time in the morning, here are three quick and simple ways to cook eggs.
Boil eggs in advance. You can boil them the night before and heat them up the next morning to eat.
1-minute microwave egg. Crack an egg into a microwave-safe container, heat on high for 1 minute, stir, and season with a little soy sauce, and it's ready to eat. Fried egg. Preheat a small pan for about a minute, add a little oil, crack the egg into the pan, fry for about two minutes until the white is slightly cooked, add spinach and seasonings.
Heart-Healthy Ranking:
First place: Boiled egg in its shell. Without a drop of oil, low cooking temperature, and the cholesterol in the yolk not being exposed to oxygen (once cholesterol is oxidized, it becomes one of the most serious threats to cardiovascular health), this is the most heart-healthy way to eat eggs.
Second place: Poached egg.
Third place: Egg drop soup and steamed egg.
Fourth place: Fried egg.
Fifth place: Scrambled egg (omelet). This refers to an egg cake made with a small amount of oil over low heat, so the cholesterol in the yolk is not oxidized much.
Sixth place: Stir-fried egg. After the egg is beaten and stir-fried, the cholesterol in the yolk has more contact with the air and is more oxidized. Eggs absorb oil easily, and the amount of oil used is also greater.
Omurice
Protein Digestibility Ranking:
First place: Boiled egg in its shell. Studies have shown that the protein digestibility of a boiled egg is as high as 99.7%, which can be almost completely absorbed and utilized by the human body.
Second place: Fried egg and scrambled egg (omelet). The protein digestibility of these two methods is 98%.
Third place: Stir-fried egg. Protein digestibility is 97%.
Fourth place: Steamed egg. Protein digestibility is 92.5%.
Fifth place: Raw egg. Protein digestibility is only 30%—50%.
Who Can Eat Eggs (Generally suitable for everyone)
1. Suitable for people with weak constitution, malnutrition, anemia, and for women's postpartum recovery; suitable for infants and children in their developmental stage.
2. People with high fever, diarrhea, hepatitis, nephritis, cholecystitis, or gallstones should avoid eating them.
3. For elderly people with high blood pressure, high blood lipids, or coronary heart disease, it is advisable to eat eggs in small quantities, generally no more than one per day. It should not be eaten in excess. This limited consumption can supplement high-quality protein without affecting blood lipid levels.
How to Choose Eggs
1. You can check by holding the egg against the light. Form a circle with your left hand, place the egg on the rounded end with your right hand, and hold it against the light. A fresh egg will appear slightly red and translucent with a clear yolk outline. If it is dim, opaque, or has stains, the egg has already spoiled.
2. Observe the eggshell. A fresh egg will have a layer of frosty powder on the shell, a vivid color, and visible pores. A stale egg is the opposite and may feel greasy.
3. Gently shake the egg. A fresh egg will be silent, while a stale egg will make a sloshing sound.
4. Test with cold water. If the egg lies flat in the water, it is very fresh. If it tilts in the water, it has been stored for at least 3-5 days. If it stands upright in the water, it may have been stored for up to 10 days. If it floats on the water, the egg may have spoiled, and it is not recommended to buy it.
Tea-flavored Marinated Eggs
Egg Pairing Taboos
1. Undercooked eggs should not be eaten; cooked eggs should not be stored after being soaked in cold water.
2. During childbirth, women expend a lot of energy, their digestive and absorption functions are weakened, and their liver's detoxification function is reduced, so eating a large amount is not suitable for the body. Generally, eating about 3 eggs a day is sufficient for a new mother.
3. Eggs contain almost all the nutrients the human body needs. Eating one egg a day is one of the experiences of many long-lived people for a long and healthy life.
4. A fresh egg has a complete, non-lustrous shell with a layer of white powder on the surface. The shell feels rough to the touch, and shaking the egg makes no sound. Breathe hot air on the egg, and you can smell a faint lime smell near the shell. When placed in water, the egg will sink.
5. Bald eggs (unhatched), rotten eggs, and raw eggs should not be eaten. When cracking eggs, be careful to avoid bacteria on the shell.
6. Infants, the elderly, and patients should eat eggs boiled or steamed.
Eggs are rich in protein, fat, vitamins, and minerals needed by the human body such as iron, calcium, and potassium. The protein is high-quality and has a repairing effect on liver tissue damage. Rich in DHA, lecithin, and蛋黄素 (vitellin), it is beneficial to the nervous system and physical development, can improve brain function and memory, and promotes liver cell regeneration. Eggs contain more vitamin B and other trace elements, which can decompose and oxidize carcinogens in the human body and have anti-cancer effects.
Egg-filled Pancake