Eggs are nutritious foods recommended by the National Dietary Guidelines. Whether at home or abroad, eggs are essential for every home refrigerator. Health, health culture rises, so common eggs have many taboos, such as: only one egg a day; egg yolk contains high cholesterol. Throw them away. Pregnant women can eat more eggs… Senior nutrition experts pointed out that these eggs are “exquisite” and some are right, some belong to the wrong area, here to give you an authoritative explanation, and give you a reliable “eat egg guidance.”
A balanced person eats an egg a day
“One egg a day, eat more and absorb it.” Is this true? Nutrition expert Xiao Benxi said, really, a balanced diet, an average of one egg a day can be, if you eat too many eggs a day, it is easy to cause digestion, absorb the burden of the system. According to the 2016 China Nutrition Society’s dietary guidelines, the recommended egg intake is 280 to 350 grams per week, which is about 5 to 7 eggs per person per week and up to one egg per day.
However, she reminded that the relationship between eggs and human nutrition is actually related to the classification of meat, poultry, fish, etc. If other foods such as protein and fat are not enough, and occasionally eat two eggs every day, the total amount is not excessive, the problem is not Large, but it is still recommended to ensure a balanced diet, do not use 2 eggs per day instead of meat and other soy foods.
It should be reminded that many places in China have the habit of eating more eggs during pregnancy or breastfeeding to “nourish themselves”, and some even eat five or six eggs at a time. This unscientific. Considering the specificity of these women’s metabolism, the demand for protein has increased, but the average should be obtained from meat, eggs, and milk, instead of just choosing to eat eggs. The only way is still to recommend one egg per day. Do not exceed 2 / day; otherwise, eat a lot of protein, digestion is not as good, easy to bloating, dizziness, limb weakness, and even coma and other symptoms, leading to “protein poisoning syndrome.”
Egg yolk is rich in vitamins and minerals
Many people only eat white, especially the pink feeling that children don’t love egg yolk. Old people worry that egg yolk is high in cholesterol, and egg yolk is often rejected. According to nutrition experts, the key to thinking that eggs are good foods is that they are rich in nutrients and low in calories.
The nutrition of an egg is moderately sized. The energy is 70-80 kcal, the protein is 6-7 g, the fat is 4-5 g, and the cholesterol is about 250 mg. In addition, the egg has more comprehensive vitamins and minerals. The upper concentration is egg yolk. Especially for children, cholesterol in the egg yolk is a substance required by the human body to contribute to the development of the cell membrane and nervous system. The lecithin in the egg yolk can be digested to release choline and enter the blood to synthesize acetylcholine, which can improve brain function and enhance memory.
Healthy old people easily eat eggs
Many elderly people do not dare to eat eggs. In addition to worrying about protein richness and fat indigestion, they also hear more cholesterol in their eggs. It is feared that eating more cholesterol will increase the risk of cardiovascular and cerebrovascular diseases. Experts pointed out that this argument is actually inconsistent in the evaluation of the medical and nutritional circles, but there is currently no direct evidence that there is a causal relationship between the risk of coronary heart disease due to eating half of the eggs.
An egg contains about 250 mg of cholesterol, which looks very small. The requirement of 300 mg/day is close to the human body. However, the body is “smart” in the ability to metabolize cholesterol, depending on the level of intake and regulation of intestinal absorption and the egg yolk is rich. The lecithin itself is a rich milk that makes the fat and cholesterol particles very fine, and makes full use of the blood vessel wall through the cells, which also helps to lower the cholesterol in the blood. ? As a result, healthy older people can usually eat eggs.
Be careful with raw eggs
Some people think that raw eggs are more nutritious because they don’t lose nutrients when they are not cooked. In fact, uncooked or even raw eggs, protein conversion is not good, digestion and absorption rate is much lower than cooked eggs; the more serious problem is uncooked eggs, which means that it may carry Salmonella and other bacteria Can’t kill effectively, people may get sick. Of course, it is recommended to eat full-bodied eggs. It is not recommended that the eggs are too long but “too old” because they will absorb the body and reduce the utilization of vitamins.