There is already a lot of popular science about eating eggs (represented by eggs). The just-released "Chinese Residents' Dietary Guidelines 2016" has been compiled and given very comprehensive recommendations. I summed up the "Eight Don'ts" for eating eggs:
1. Don't throw away the egg yolk. Because egg yolk is an absolute treasure house, it is rich in high-quality protein, monounsaturated fatty acids (oleic acid), lecithin, vitamin A, vitamin B1, and vitamin B2. It also contains nutrients such as calcium, iron, and zinc, and its overall nutrition. The value is far superior to egg white and is the essence of egg nutrition. Egg yolk contains more cholesterol, an egg yolk cholesterol content of up to 280 mg. However, due to lack of consideration, both the "Chinese Dietary Guidelines 2016" and the "American Residents' Dietary Guidelines 2015" have canceled previous dietary cholesterol limits (300 mg/day), arguing that there is no evidence that dietary cholesterol may cause hyperlipidemia or heart disease. .
2. Do not eat too much eggs. Although the general population eats one or more eggs a day, it does not lead to an increased risk of cardiovascular disease or diabetes. But like any other food, eggs do not eat too much. In the case of normal intake of other foods (milk, meat, and fish and shrimp), the "Chinese Residents' Dietary Guidelines 2016" recommends no more than 7 per week. Of course, if the intake of milk, meat and fish in the recipe is insufficient, you can eat more eggs instead of a portion.
3. Do not eat raw eggs or raw egg. Raw egg whites are not easily digestible, but also contain substances that are not conducive to the digestion and absorption of protein and biotin (a kind of vitamin), and are not hygienic and are prone to bacterial contamination.
4. Do not cook or over-fire. Boiled or fried eggs are the most common ways to eat eggs. Remember not to overdo it. Boiled eggs are generally boiled for 5 or 6 minutes after the water boils. Cooking too long will cause excessive coagulation of the protein and affect digestion and absorption. When frying eggs, the fire should not be too big. The time should not be too long. Otherwise, the eggs will become hard and tough, and the taste will not be so good. It will also affect digestion and absorption.
5. Do not store eggs at room temperature. The eggs are stored at room temperature (20~30°C) for one day, which is equivalent to one week in the refrigerator, so the eggs should be refrigerated. When buying eggs, look at the labels. Eggs within a week are of the best quality.
6. Do not iron with eggs. The iron content in egg yolks is rich, but it is difficult to absorb because a substance called phosvitin in the egg yolk inhibits iron absorption. The absorption rate of iron in egg yolk is as low as 3%. Therefore, egg yolks are not the first choice for infants to add supplementary foods.
7. Don't care if the egg is red or white. Egg skin color is a kind of "porphyrin" substance, which is related to chicken breed (heritage) and has nothing to do with nutritional value. The test data show that the red and white skin eggs have different nutritional compositions and no distinction between Zhong Bo and others. When buying eggs, there is no need to care about red or white skin.
8. Don't be superstitious about "earth eggs." Native chickens are free-range chickens that have no special feed and are mainly eaten with insects, vegetables, and weeds. Many people think that “early eggs†should be better than “foreign eggs†that are kept in cages and feeds, but the test data does not support this speculation. In comparison, soil eggs have slightly more protein, carbohydrate, cholesterol, calcium, zinc, copper, and manganese, while fat, vitamin A, vitamin B2, nicotinic acid, and selenium are slightly less, and other nutrients are not much different.
9. Don't believe the rumors that eggs and soy milk meet. Soybeans do contain substances that are not conducive to protein digestion and absorption, but as long as soymilk is fully boiled, this material is destroyed and will not inhibit protein digestion and absorption. Even if this material is not destroyed, it is not specifically for eggs, but it affects all food proteins, including the protein contained in soy milk itself.
10. Do not ignore children's egg allergy. A study of children aged 3 to 12 years in China showed that 8.4% of children had food allergies, including the highest number of allergies to eggs, accounting for more than half of all allergies, and other common sensitized foods were milk, seafood, and fish. Wait. People with egg allergies should pay attention to processed food labels, and sometimes they are reminded that they contain eggs or other sensitized foods.
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