The nutritional ratio of eggs in various ways to eat, and the most nutritious way to eat eggs

The nutrition of eggs does have a lot to do with how they are eaten.

From the point of view of nutrient absorption and digestibility, boiled eggs are 99%, scrambled eggs are 97%, tender fried eggs are 98%, old fried eggs are washed with boiling water or milk, and raw eggs are 30%-50%.

Therefore, boiled eggs are the most nutritious way to eat.

The most nutritious way to eat is to boil eggs, medium-rare, so that the eggs are delicious and nutritious.

Eggs are the type of food we often eat, and there are many ways to eat them, stir-fry, boiled, fried eggs, and so on. Eating one egg a day can be a fuel boost. Do you know the calories of eggs, whether the amount of heat is high, let's take a look at these specific introductions.

An egg contains as many calories as half an apple or half a cup of milk, but it also contains 8% phosphorus, 4% zinc, 4% iron, protein, vitamin D, 3% vitamin E, 6% vitamin A, 5% vitamin B, and 5% vitamin B. These nutrients are essential for the human body, and they play an extremely important role, such as repairing human tissues, forming new tissues, consuming energy, and participating in complex metabolic processes.

Eggs also have other important nutrients, such as potassium, sodium, magnesium, especially the iron in the yolk up to 7 mg 100 grams; Eggs are rich in phosphorus but relatively insufficient in calcium, so eating milk with eggs can be nutritionally complementary. Eggs are also rich in vitamins A and B. Chicken reed slow shirt eggs can be supplemented with rich trace elements, effect.

For example, vitamins, minerals, calcium, etc., can also have a metabolic effect.

Eggs are rich in high-quality protein, with 13 grams of protein per 100 grams of eggs, and the protein contained in two eggs is roughly equivalent to 50 grams of protein in fish or lean meat. Egg protein is also the most digestible in milk, pork, beef, and rice.

About the introduction of calories and nutrients of eggs, you have understood, eating an egg every day is helpful to health, people who often eat such food can play a role in health care, with the role of regulating human immunity, and which bend also has the effect and effect of nourishing deficiency and anti-aging, you can eat with confidence.

Eggs are rich in fat: every 100 grams of eggs contain grams of fat, generally fat is concentrated in the yolk, with unsaturated fatty acids as the most, and the fat is easy to be absorbed by the human body in the form of milky melting.

Eggs are rich in protein: every 100 grams of eggs contain 13 grams of protein, and the protein contained in two eggs is roughly equivalent to 50 grams of lean meat protein and fish protein, so the nutritional value of protein is very high, and the digestibility of egg protein is also the highest in beef, milk, pork and rice.

Eggs are rich in cholesterol: eggs can be as high as 1510 mg of cholesterol per 100 grams, egg yolks contain more cholesterol, you can eat according to the situation, the elderly are generally wary of eating eggs, because they are afraid that eating eggs will cause high cholesterol and atherosclerosis. Health experts say that although eggs contain more cholesterol, they are also rich in lecithin.

After being absorbed by the human body, lecithin enters the bloodstream, which will make the particles of cholesterol and fat smaller, so that the state remains suspended, so as to prevent the deposition of cholesterol and fat on the blood vessel wall, so the elderly with normal cholesterol can also eat eggs, and it is okay to eat 2 eggs a day. There is no effect on the body.

1. Boiling eggs is the most common method, and it is also the practice that can best maintain the nutritional value of eggs. Boil the eggs in cold water until cooked through. This allows the eggs to absorb 99% of the nutrients.

Because there are no condiments and the cooking time is appropriate, it is the easiest for the human body to absorb.

2. The practice of scrambled eggs is full of tricks, there are leeks to fry, and leeks, beans can also be added to stir-fry and so on. Scrambled eggs add flavor to the eggs and are easier to eat with staples such as rice and pasta. The method of scrambled eggs can make the absorption rate of eggs reach 97%, although it is 2% less than boiled eggs, but the absorption rate is also very high, and it is also a very good way to cook eggs.

3. The omelette will use appropriate oil to fry the eggs, and you can sprinkle salt or other sauces when eating. The method of omelette is not easy to lose nutrients from eggs, and the absorption rate of nutrients reaches 98%, but the premise is that the omelette cannot be fried too old, otherwise it will not only lose nutrients, but also make the eggs seriously carbonized and reduce the absorption rate.

The criteria are different:Yellow swan eggs meet the Japanese standard of being eaten raw, and can be eaten raw directly, without an eggy smell, and their yolk is larger and more yellow than ordinary eggs. Yellow swan eggs are more nutritious than regular eggs and contain more natural carotene.

Yellow swan eggs taste better. Because the yellow swan prefers chicken breeds, it is fed with Japanese-style formula natural food when feeding, and at the same time, the taste is improved according to the eating habits of Chinese. Therefore, yellow swan eggs are more delicious than ordinary eggs, without the fishy smell of ordinary eggs, the taste of eggs is richer and more delicious, and the egg yolk is delicate and tender without choking.

The role of eggs

Brain puzzle: First of all, we eat eggs can help promote brain health, mainly in the yolk of eggs lecithin is very rich, and after such substances are digested by the human body, at this time can effectively release choline, and choline can help us enhance memory and protect our brain health.

Protect the liver: The protein in the egg is very rich, and protein is a substance that everyone is more familiar with, in fact, protein can play a repair role in liver tissue damage, which is helpful for everyone to promote liver health, and can also effectively promote the regeneration of liver cells, which is meaningful for the prevention of liver diseases, and can also promote the improvement of metabolic function and immune function.