Seven misconceptions about eating eggs to pay attention to
1. Which is the healthiest way to eat eggs?Fan Zhihong, an associate professor at the College of Food Science and Technology of China Agricultural University, pointed out that in terms of vitamin loss and protein digestibility of egg yolks, if not fried to the point of yellowing and brittleness, there is little difference between cooking methods such as steaming, boiling, stir-frying, and frying. However, according to the degree of cholesterol oxidation and heat, the health ranking of various cooking methods is as follows: Grade A: Steamed eggs, Grade B: boiled eggs, egg drop soup, Grade C: scrambled eggs, egg pancakes, Grade D: baked egg yolks.
2. Do pickled eggs cause nutrient loss?
Pickled eggs are salted eggs that have been salted with salt. The nutrient loss during the curing process is not large, but some studies have shown that the degree of cholesterol oxidation in pickled eggs is large, and the cholesterol oxidation products formed will cause cardiovascular harm. Tea eggs are also a type of pickled egg, and the presence of antioxidants such as tea reduces the degree of cholesterol oxidation. However, Song Xin, a dietitian at Beijing Chaoyang Hospital, reminded that tea contains alkaloids that can stimulate gastric acid secretion, so children, pregnant women, and people with a bad stomach should not eat more tea eggs.
3. How many eggs a day is appropriate?
Professor Cheng Yiyong, chairman of the Chinese Nutrition Society, said that the amount of eggs consumed by different groups of people is also different. Children, pregnant women, nursing mothers and people who exercise a lot can eat 1-2 eggs a day. Normal adults and the elderly can eat 1 egg a day. For patients with dyslipidemia or obesity, it is recommended to eat 2-4 eggs per week.
4. Will eating a plate of scrambled eggs or egg custard (about 5 eggs) cause an increase in cholesterol?
The Chinese Nutrition Society recommends that the daily intake of cholesterol by ordinary adults should not exceed 300 mg, and those with high blood lipids should be controlled below 200 mg. A 50-gram egg contains 290 milligrams of cholesterol. But in fact, every cell in the human body needs cholesterol for synthesis, and in order to supply demand, the human body has to synthesize more than 1,000 mg of cholesterol per day, so consumers do not have to worry about consuming too many eggs at one time. Reduce the amount of high-cholesterol foods you eat in the next few days and you won't have the trouble of elevating your cholesterol.
5. Can you still eat scrambled eggs when you have a cold?
When you have a cold and fever, the body's energy consumption is large, the resistance will decrease, and you can't eat anything, lack of nutrition, and properly supplement foods with high protein such as eggs, which is good for the body's recovery. Experts recommend that it is best to eat egg custard and egg drop soup, and not fried or fried eggs, because fried things tend to produce stomach heat and are not easy to digest.
6. Are small eggs more nutritious?
Many consumers think that eggs with small or dark shells have good nutritional value, however, Fan Zhihong pointed out that there is no certain relationship between the size of the eggs and the color of the eggshell and their nutritional value. In fact, in terms of nutritional value, there is little difference between native eggs and chicken eggs, the phospholipid content and omega 3 fatty acids of native eggs are higher than those of chicken eggs, but the mineral content is slightly lower than that of native eggs. However, in terms of food safety, local chickens run freely, and the food they eat is more miscellaneous, which is more unsafe.
7. How long should eggs be stored?
The shelf life on the egg package is generally 45-60 days, so many people will be very comfortable storing eggs for a month. In response to this practice, Xu Guiyun reminded that eggs stored for a long time will not only bring safety hazards, but also their nutrition will deteriorate. Fresh eggs within a week are best, but if the conditions are not met, it is okay to eat them within half a month.
