★Undercooked eggs pose a greater risk.
★Tips:
When boiling eggs, you can also master the following techniques to prevent the loss of nutrients.
1. The water must completely cover the eggs; otherwise, the protein in the parts not submerged in water will not coagulate properly, affecting digestion.
2. Before boiling, soak the eggs in cold water for a while to reduce the internal pressure of the egg. Then, bring the cold water to a boil over medium heat. This can prevent the eggshell from cracking and avoid the loss of nutrients.
Raw eggs not only pose a risk of Salmonella contamination but also contain two harmful substances: antitrypsin and avidin. The former affects the digestion and absorption of protein; the latter can bind with biotin in food, leading to biotin deficiency in the body, which can cause symptoms such as mental fatigue and muscle soreness.
If an egg is boiled in boiling water for more than 10 minutes, a series of chemical changes occur inside. The protein structure becomes tighter, making it less accessible to protein-digesting enzymes in the stomach, thus harder to digest. Furthermore, the methionine in the egg, after prolonged heating, breaks down into sulfides. These sulfides react with the iron in the yolk to form iron sulfide, which is not easily absorbed by the body, resulting in significant nutrient loss.
Boiling eggs may seem simple, but it can be difficult to get the timing right. Too short a time will leave the yolk undercooked, while too long will make the egg tough and unpleasant to eat. In this regard, experts tell us: 5 minutes is the best time to boil an egg.
★Specific method:
Place the eggs in cold water. Once the water comes to a boil, let them cook for exactly 5 minutes. This will kill any harmful bacteria while relatively preserving the nutrients. If an egg is boiled in boiling water for more than 10 minutes, a series of chemical changes occur inside. The protein structure becomes tighter, making it less accessible to protein-digesting enzymes in the stomach, thus harder to digest. Furthermore, the methionine in the egg, after prolonged heating, breaks down into sulfides. These sulfides react with the iron in the yolk to form iron sulfide, which is not easily absorbed by the body, resulting in significant nutrient loss.