Scrambled eggs, poached eggs Boiled eggs, which have high nutritional value

Boiled eggs are more nutritious than scrambled eggs, and boiled eggs are healthier.

Eggs are a common food in daily life, eggs are rich in protein, fat, a variety of trace elements, minerals, and have high nutritional value. Boiled eggs and scrambled eggs are both common cooking methods, boiled eggs are mainly boiled in water, and scrambled eggs are fried in oil at high temperatures.

On the whole, scrambled eggs will ineffective some nutrients during high-temperature cooking, and scrambled eggs will increase the fat of food, and trans fatty acids will be produced during the frying process. As a result, boiled eggs have a higher nutritional value than scrambled eggs, and boiled eggs are healthier.

In general, among boiled eggs and fried eggs, boiled eggs are highly nutritious and <>

The specific analysis is as follows:

Eggs contain high-quality protein, fat, lecithin and other nutrients, which have a variety of benefits such as protecting the liver and strengthening the brain. After fried eggs are fried at high temperatures, the protein in the eggs will be destroyed and the nutritional value will be reduced, while boiled eggs will retain most of the nutrients in the eggs, and their nutritional value will be higher, so in boiled eggs and fried eggs, boiled eggs are highly nutritious. It is recommended not to boil eggs directly in boiling water, as it may cause the eggshell to crack and easily lose some nutrients.

It is recommended to boil eggs in cold water and slow heat, as the eggs will be smoother and tenderer and will not cause nutrient loss.

Boiled eggs or scrambled eggs.

Boiled eggs and scrambled eggs should be the two most common egg practices in the family, but some people say that although scrambled eggs are more fragrant and tasty, its nutrition is not as high as boiled eggs, and eating is a waste of egg nutrition, is this the case?

From a nutritional point of view.

When boiling eggs in plain water, because there is a hard shell that encapsulates various nutrients inside, the nutrients in the eggs will not be lost much during the cooking process, and the nutrients of the eggs are more completely retained.

Because scrambled eggs are not protected by the shell, the nutrients in the eggs are easy to lose part of the nutrients through the action of fire and various seasonings, and some nutrients will evaporate with water. Therefore, the nutritional value of boiled eggs will be higher than that of scrambled eggs.

From a health point of view.

The fat content of eggs is already relatively high, and if you add oil and stir-fry, then the fat content will be higher; If the oil temperature is very high, it may also cause a large amount of trans fat, which is not good for health.

In addition, the cholesterol of egg yolk is very high, and the satiety of boiled eggs is relatively strong, and it is often enough to eat 1-2 a day, which belongs to the reasonable amount of healthy people to eat every day; On the contrary, it is easy to eat too much scrambled eggs, and if you eat too much, it will not only cause cholesterol to rise, but also have a great burden on the liver and kidneys.

From the point of view of digestion and absorption.

In terms of the absorption and digestibility of egg nutrition, steamed and boiled eggs are 100%, scrambled eggs are 97%, fried eggs are used, old fried eggs are used, and raw eating is only 30% to 50%. From this point of view, boiled and steamed eggs are the best way to eat, their nutritional value is higher, and the speed of digestion and absorption is also faster.

To sum up, no matter from which point of view, steamed and boiled eggs are the two most ideal cooking methods for eggs.

Taking eggs as an example, eggs that have been boiled for less than 10 minutes have the highest digestibility and basically no loss of nutrients. When boiling eggs, you need to master the following techniques to prevent the loss of nutrients. The boiled eggs must be submerged in water.

Otherwise, the protein in the egg is not easy to coagulate in places where it cannot be immersed in water, which affects the protein digestibility; Eggs also contain anti-biotin substances and antitrypsin substances that have not been completely destroyed. The former can cause vitamin H deficiency in the human body; The latter affects the body's digestion of proteins.

Before boiling the eggs, soak the eggs in cold water for a while to reduce the air pressure in the eggs; Then boil in cold water over medium heat to prevent the eggshell from cracking and avoiding nutrient loss. After the eggs are boiled, boil for another 5 minutes, stop the fire and soak for another 5 minutes, so that the boiled eggs, the egg whites in the eggs are just denatured and coagulated, the digestibility is the highest, the nutrients are basically not destroyed, and the nutritional value is higher.

If the egg is boiled in boiling water for too long (more than 10 minutes), a series of chemical changes will occur inside the egg. For example, the protein in eggs contains more methionine, after a long time of heating, methionine can decompose sulfide, which reacts with the iron in the egg yolk to form green or gray-green iron sulfide around the egg yolk, and the iron sulfide is not easy to be absorbed and utilized by the human body, thereby reducing the nutritional value of the egg; After eggs are boiled for a longer period of time, the protein structure becomes tighter and less likely to come into contact with the protein-digesting enzymes in gastric juice, so it is more difficult to digest.

Therefore, eggs can neither be boiled nor cooked for too long, generally not more than 10 minutes after the water has boiled.

Also, it is not advisable to throw hard-boiled eggs into cold water to cool. Because there is an air chamber with a diameter of 4 11 mm in the egg, when the egg is boiled, the air pressure in the air chamber will also increase due to the increase in temperature, and the gas in the air chamber will be squeezed out of the egg. When the hard-boiled eggs are thrown into cold water, the temperature drops sharply, and the pressure in the air chamber drops, which will cause the cold water and microorganisms outside the eggshell to enter the human egg through the pores, and the boiled eggs will be contaminated.

After taking out the hard-boiled eggs, you should use a clean cloth to wipe the water on the surface of the eggshell and let it cool naturally, which is easy to peel and hygienic.

Whether it's boiled or scrambled, an egg or an egg, proper cooking will only denature the protein and allow you to absorb it better, and the protein will eventually be hydrolyzed into amino acids, as long as you ensure that you don't lose eggs in the middle of cooking, the nutritional value is the same.

Boiled eggs are easier for the body to digest and absorb, so they are more nutritious.

Boiled eggs are more nutritious and healthier!

Boiled eggs are more nutritious than fried eggs. Because the oil temperature is too high, it will destroy the nutrients of raw eggs. Therefore, if we need to get a large amount of stronger nutrients, the best choice is to blanch it in a pot.

However, the deliciousness of the omelette is still hard to give up. Raw eggs are more nutrients in it, and the nutritional value of eggs is so high, but should not be eaten more, due to some cases, in order to replenish the body and take too many raw eggs, but harmful to the human body, so we eat more must be effective to ingest, otherwise due to their own excessive consumption, exacerbated their own human body burden, but because of small losses.

Heart-friendly rankings.

1st place: Hard-boiled eggs in shell. It is the best way to eat it for the heart without using a drop of oil, cooking at a low temperature, and the cholesterol in the egg yolk does not touch CO2 (once cholesterol is oxidized, it becomes one of the most serious threats to cardiovascular health).

2nd place: poached eggs.

3rd place: Egg soup and steamed eggs.

4th place: fried poached eggs.

Fifth place: Spread eggs. It refers to an egg cake fried with a small amount of oil and low heat, so the cholesterol in the egg yolk is very little oxidized.

6th place: Scrambled eggs. Raw eggs are beaten and then scrambled, the cholesterol and gas in the egg yolk are more sufficient, and the air is more oxidized. Raw eggs are more oil-free, and the amount of cooking oil is also very large.

Different cooking methods boiled eggs, the nutritional value is not much different, boiled eggs and poached eggs are different flavors, you can eat eggs in different ways, these two methods are not much different for nutrient loss.

Egg custard. Scrambled eggs, scrambled eggs with tomatoes. Omelets, cakes. All these are egg recipes.

The nutritional value of eggs is very high, eggs can be fried or fried in addition to boiling, and the scrambled eggs taste very fragrant, and they can be fried with chopped green onions.

Generally, you can also choose to eat fried or fried, and the fried eggs can be put in snail noodles to make them taste better.