How to eat eggs to help nutrient absorption?

Cook and eat. Only about five percent of the nutrients are lost.

Friends who want to pursue health are no strangers to all kinds of vegetables, and even many people eat vegetarian food in order to pursue physical health.

In fact, eating more vegetables or even a vegan diet is not bad, but it may neglect the nutritional balance and make the blood insufficient. Looking at the past data, many people do not eat meat and fish at all, and their test reports show anemia, and some conditions are more serious, including poor complexion, thin body, rough, and many women have physiological pain or infertility.

The cause of anemia in vegetarians is due to insufficient protein intake. Although advocates a diet with a lot of vegetables and emphasizes the importance of protein, in fact, it is easy to have a lack of protein without meat, and although foods like soybean grains also have protein, the body's absorption rate of plant protein is low, so even if you eat enough portions, it does not mean that you have really absorbed them.

In terms of nutrients, the nutrients contained in eggs can be completely absorbed and utilized by the human body, and the degree can reach 100%. There is also an interesting way to compare how much weight can be gained by eating 1 gram of protein, scientists have found that generally speaking, eating 1 gram and 2 grams is already a very good food, while milk is, eggs are 4g, which shows its nutritional advantages. A university collected data from more than 500,000 people in 10 regions from 2004 to 2008 and found that eating eggs regularly (an average of eggs per day) can reduce the risk of hemorrhagic stroke by 26% and cardiovascular disease by 12% compared with eating less (eggs).

Boiled eggs: Among the various ways to eat, boiled eggs are the best, first, the protein is good and the digestion rate is high, and the second can retain the most vitamins. In contrast, raw eggs are digested and absorbed by only about 50%.

So, how long do you boil a boiled egg? Generally, everyone can turn off the heat after boiling raw eggs in water until they boil for three minutes, cover the pot and simmer until they are not hot, and the eggs are the most delicious and the best to digest.

Eat the whole egg together: this way you get all the nutrients without losing your balance. In fact, in recent years, many countries have modified the concept of "cholesterol is harmful", eating egg yolk alone will not make cholesterol excessive, but if you don't eat it, you may lose important nutrients such as lecithin, lutein and zeaxanthin.

Three capsules a day, one at a meal: The protein content of each egg is about 5 to 6 grams, and eating 3 capsules a day is still far from the upper limit of 200 grams of protein intake per day, and it will not hurt the body. However, eating one egg at each meal, the efficiency of the body's absorption and synthesis of protein is better than eating two or three eggs at a meal.

Replenish eggs immediately after exercise: Immediately after exercise, protein will be consumed, and eating eggs immediately will supplement protein synthesis rate more than six times that of supplementing protein three hours later.

How to eat eggs most nutritious?

Many people know that eggs are nutritious and nutritious, but they don't know that the wrong way to eat them will cause the nutrition of eggs to be lost in vain. For example, eggs should not be eaten on their own, and it is best to eat them with pasta (carbohydrates) to improve the utilization of protein. Some people only eat an egg and drink a glass of milk for breakfast, so that the protein in the egg will be lost, if you can eat a little bread or steamed bread at the same time, you can make the protein in the egg be retained and absorbed by the body to the greatest extent.

Nowadays, people eat eggs in more and more ways, but some ways to eat are harmful to health: drinking raw eggs, adding raw eggs to beer, boiling water to wash eggs, etc., these ways of eating are not right, because the biotin in eggs is harmful to the human body, and these ways of eating can not destroy biotin.

Eggs are best eaten steamed or boiled, steamed egg custard, poached eggs, boiled eggs with skin are all good ways to eat, scrambled eggs are fine, but it is best not to eat fried eggs, because eggs fried or fried will denature the protein.

Steamed egg custard is suitable for early childhood, boiled eggs can be eaten after the age of one or two, and scrambled eggs can be eaten after the age of 3. When steaming egg custard or scrambled eggs, you can also add some leeks and dried shrimp to the beaten eggs according to your personal taste to increase your nutritional intake.

It should be noted that if you eat boiled eggs, it is best to boil the eggs tenderly, that is, boil them for five or six minutes after boiling, at this time, the yolk of the egg has just solidified, and the human body has the highest absorption rate of protein when eating eggs in this state.

The most nutritious is boiled eggs, which can retain all the nutrients, and raw eggs are not easy to absorb and are unhygienic.

Poached eggs are the most nutritious, and hibiscus eggs are more easily absorbed by the body.

Steamed eggs are the most nutritious, it is recommended to eat balanced nutrition, eat more fresh vegetables and fruits, drink more water, avoid spicy food, pay attention to rest, maintain emotional stability, supplement multivitamins, and enhance resistance.

Choose from fried poached eggs and boiled eggs. Fried poached eggs and boiled eggs retain the nutrients of the eggs as much as possible.

Boiled eggs are the best way to maintain the nutritional value of eggs, the whole egg can be eaten directly after cooking, and the nutritional value of the egg yolk is higher than that of the white. You can't be a picky eater, you have to finish eating.

After eating eggs, we should do more exercise, so that we can absorb its protein well and replenish our body's energy.