Eggs, all-powerful players in this kitchen, but a star food for nutrition! From 4 to 5 months old to 100 years old, eggs are suitable。
From a scientific point of view, eggs are rich in high-quality proteins, vitamins and minerals and are truly known as the `nutrient all-powerful king', known by nutritionists as the “perfect protein sample” “ideal nutritional bank”. From a chinese doctor's point of view, the eggs are fertilized, dry and safe, and they also help to regulate the body, which is a proper “baby helper” for both the old and the young。
Speaking of which, i remember when i was a kid, who had a baby in the village, and mom always brought a basket of red eggs to say hi
Today we're here to parse this underestimated super-food: eggs。
The five nutritional values of eggs
Eggs are one of the foods of highest nutritional value and contain eight types of amino acid essential to the human body, providing the best quality protein, absorbing up to 98 per cent of the protein and making up much more amino acid than the proteins provided by meat, beans, cereals, etc. For humans, the protein quality of eggs is excellent, second only to breast milk, and an egg contains a low calorie mass, with essential nutrients such as phosphorus, zinc, iron, protein, vitamin a, vitamin b, vitamin b2, vitamin b6, vitamin d and vitamin e。
1. King of protein: the frequent eating of eggs supplements protein and amino acids and is very healthy. Eggs are a very high-quality source of protein, as proteins in eggs are easily absorbed, with a absorption rate of up to 98 per cent and a high protein content of about 12 per cent. In addition, eggs are the most economical of meat and milk compared to chicken, pork, beef and seafood。
2. Brain gas stations: more eggs are good for our brains。
(1) the choline in yolk is a “good friend” of the brain, a necessary substance for synthesizing neurotransmitting of the brain, which can help us to improve memory and attention。
(2) eggs contain a component called chesamate, which is less unusual and which increases vigilance when we ingestion, reacts faster than usual and can be understood as being smarter。
(3) the fat content of eggs is about 9-11%, mainly in yolk. Among them is the higher proportion of unsaturated fatty acids, with more than thorium-3 unsaturated fatty acids being necessary for the development of the retina, brain and nervous system of infants and young children, as well as reducing the risk of cardiovascular disease. A high percentage of eggophosphate is also found in yolk, about 2 per cent of the total egg weight, which is a good-quality brain supplement that contributes to the nervous system and physical development, is intellectually relevant and improves memory。
Student party and workmen, have an egg for breakfast and fill the brain with oil
Eyekeepers: eating more eggs helps protect the eyes, and chlorophyll and corn yolk are “eye protectors” in eggs, often supplementing them to protect them from ultraviolet light, especially in the summer, when the sun is strong, and eating more eggs is good for the eyes. Eggs also help to prevent yellow-blank variability and cataracts. Cellular party, protect the sight from one egg a day
Vitamin small treasures: eggs are rich in vitamins a, d, e and b ... Eggs are simply “vitamins of the family” which play a more important role in regulating the internal metabolism, promoting cell activity and slowing ageing。
5. Mineral base camp: eggs are also rich in minerals such as calcium, iron, zinc, where calcium and phosphorus are important ingredients for bones and teeth, iron helps prevent iron deficiency anaemia and selenium is easily concentrated in eggs. These mineral elements can further increase human immunity。
Six big benefits of eating eggs
1. Promotion of development: high-quality proteins in eggs are particularly important for the growth and development of children and support the normal development of bones, muscles and organs. The average infant begins to add complementary foods from 4 to 6 months, and the first one can be a small amount of yolk, starting with a quarter, to observe the baby's reaction, and if the baby is well-accepted, it can gradually increase to one half, up to a full yolk。
2. Ingenuity: egg phosphorus, unsaturated fatty acid, cholesterol, cholesterol and choline, among other things, in egg yolk, have a significant impact on the nervous system and physical development, including choline, which improves the memory of all age groups. Eggs enhance intelligence for children, memory for adults and alzheimer's for middle-aged and senior friends。
3. Strengthening body: protein is a key substance in the human immune system, with high quality of proteins in eggs and high digestive absorption rates, and eggs contain multiple vitamins, which can contribute to increasing human immunity. At the same time, the eggs contain a wealth of selenium, which, according to an analysis of human cancer mortality worldwide, is found to be inversely proportional to the intake of selenium. Recently, scientists have also isolated an igy antibody from eggs, which, according to animal experiments, kills most stomach cancer cells without causing any damage to normal tissue cells。
4. Weight control: eggs can slow down the emptiness of the stomach and have a boiled egg for breakfast, which increases our abdominal saturation after eating, helps reduce calorie intake and acts as weight control. At the same time, proteins and fats in eggs provide constant and stable energy。
5. Protection of the liver: protein in eggs has a restorative effect on liver tissue damage, egg phosphorus in egg yolk contributes to the rebirth of liver cells, increases human plasma protein and enhances the metabolic and immune function of the body。
6. Appearances: eggs make women skin smooth and colored. It is not unreasonable to describe a girl's skin as a smooth, fine metaphor. Eggs are a perfect combination of amino acids, which bring them very close to the human body and contain a certain amount of phosphorus in the yolk, which has the effect of preventing skin aging and making skin smooth. The eggs also contain more abundant iron, which plays an important role in the human body, such as the manufacture of blood and the transportation of oxygen and nutrients, and whose faces are red and red and iron。
One egg a day, always healthy
How can cooking preserve the nutritional value and efficacy of eggs? There are many ways of cooking eggs, such as boiled eggs, fried eggs, steamed eggs, egg soup, eggcake, etc. Nutritional foods are best served by healthy eating practices. According to relevant research and experimental data, three healthy eggs are listed. Among them, boiled eggs rank first on the nutrition lists because of low cooking temperatures, lack of refuelling and best nutritional preservation. In the “friendly heart list” there are, in order, boiled eggs, boiled eggs, egg soup, steamed eggs, fried eggs, egg-standers and fried eggs. In the “better indigestion list of protein”, there are boiled eggs, fried eggs and egg-standers, in order of priority, and steamed eggs. In the vitamin preservation list, there are, in order of priority, boiled eggs, steamed eggs, boiled eggs, fried eggs, egg-standers and fried eggs。
Eggs do this, delicious and nutritious。
1. Boiled eggs: 3 minutes of light fire。
The eggs are cold-watered and warmed by a slow fire, which will be boiled for three minutes after boiling and then impregnated for five minutes after the fire has been shut down. This way the eggs are fresh, the yolk condensate is not old, the protein is the most variable and the most digestive. If eggs are boiled for more than 10 minutes, they not only get old, lose vitamins and become indigestion。
2. Scrambled eggs: water and wine when hitting eggs。
When you mix egg fluids, you add two "bots" and you can easily make eggs. The first is wine, so that the fried eggs not only have less oil but also make the eggs softer and taste better. The other is fresh water, which is mixed with eggs when they are beaten, smoothed, burned slowly in the pot, which is particularly soft and difficult to make. Usually five eggs, five grams of wine, and about 50 grams of water。
Steamed eggware: a little milk of silk。
Put eggs in the bowl while mixing and slowly adding the right amount of warm water and milk, and be careful not to mix them so hard that otherwise the egg fluid will produce a large amount of foam and the water and eggs will be easily separated from the eggs. We'll put it in the steam bowl when it's watered. It would be preferable to use a medium fire or a bonfire when steaming eggs, which would normally be appropriate for about eight minutes after the boiler starts. The sauce, salt or onions, etc., should be released after they are fertilized, so that their taste is softer and their nutritional value higher。
4. Packed eggs: a little jealous。
A little vinegar is added to the water, and once the water is released, the eggs will be pumped in and boiled for three to four minutes before the eggs can be extracted, so that the puddle tastes will be softer。
Eggs, this little "nutrient almighty", is not only a regular guest on our table, but also a secret weapon for a healthy life. Let's not underestimate this "super-food": at least one egg a day, allowing health and good taste to flourish
