Eggs have splendid titles such as "the most nutritious breakfast in the world", "ideal nutritional library", "highest quality protein" and so on. But boiled eggs, steamed eggs, poached eggs, scrambled eggs...different methods have a great impact on its nutrient absorption. This article lists the "ranking list of ways to eat eggs" to tell you which way to eat eggs is really good if you want to absorb the most protein, be good for your heart, and supplement vitamins?
How complex are the nutritional components of egg yolk?
Compared with egg white, the nutritional content of egg yolk is much more complex.
1) The fat in eggs is all concentrated in the yolk, but most of it is fatty acids that are beneficial to the human body. It also contains oleic acid, the main component of olive oil, which is good for preventing heart disease. 2) In addition, vitamins A, D, E, K, phosphorus, iron and other minerals are also mostly in egg yolk. Although the absorption rate of iron is relatively low, it is very important for babies who cannot eat meat. 3) At the same time, there is also a very important substance lecithin in the egg yolk, which is particularly important for brain development and can also lower cholesterol. 4) The color of the egg yolk contains rich nutritional codes: riboflavin to prevent cracking of the corners of the mouth, and lutein and zeaxanthin to protect the eyes. 5) The darker the egg yolk, the higher the content of this vitamin.
Some people are afraid of the cholesterol in egg yolks. "In fact, this is very wrong." Professor Cheng Yiyong, chairman of the Chinese Nutrition Society, said that if the serum cholesterol in the elderly is too low, it will cause low immunity and the strength of blood vessels will also be affected, which is also detrimental to health. Cardiovascular health. Therefore, for healthy people to eat one or two egg yolks a day isVery healthy; for people with high blood lipids, it is more appropriate to eat half an egg yolk every day.
What’s the reason why boiled food is the most nutritious?
Among all kinds of foods, the ways to eat eggs are almost the most diverse. Fan Zhihong, an associate professor at the School of Food, China Agricultural University, who is dedicated to cooking and nutrition research, helped us list three ways to eat eggs based on various research and experimental data. list, and finally found that no matter which list it was on, the method of "boiled eggs in shell" ranked first.
"Heart-healthy ranking list":
First place: boiled eggs in shell. Not a drop of oil is added, the cooking temperature is not high, and the cholesterol in the egg yolk is not exposed to oxygen (once cholesterol is oxidized, it will become one of the most serious cardiovascular health threats), so it is the most beneficial way to eat for the heart.
Second place: boiled poached eggs.
Third place: egg drop soup and steamed eggs.
Fourth 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 not oxidized much.
Sixth place: scrambled eggs. If the eggs are beaten and then fried, the cholesterol in the yolk will be more fully exposed to the air and oxidized more. Eggs absorb more oil and use a larger amount of oil.
"Ranking of the best digestible proteins":
First place: boiled eggs in shell.
Second place: Fried poached eggs and spread eggs. The protein digestibility of these two methods is 98%.
Third place: scrambled eggs. Protein digestibility is 97%.
Fourth place: steamed eggs. Protein digestibility is 92.5%.
Fifth place: Raw eggs. Protein digestibility is only30%-50%.
"Vitamin preservation ranking list":
First place: boiled eggs in shell. The heating temperature is low and the nutrients are fully retained.
Second place: steamed eggs. The heating temperature is low, and water-soluble vitamins such as riboflavin and lutein are lost less.
Third place: boiled poached eggs. The heating temperature is low and water-soluble vitamins are slightly lost.
Fourth place: Fried poached eggs. When the heating temperature is high, fat-soluble vitamins and water-soluble vitamins such as vitamins A, D, E, and K are lost.
Fifth place: Spread eggs. When the heating temperature is high, all vitamins are lost.
Sixth place: scrambled eggs. The higher the heating temperature, the greater the loss of vitamins.
"Egg protein" or "breast milk", which one is higher?
When eating eggs, there are only two parts: egg white and egg yolk. Some people think that egg yolks are nutritious, so they abandon the egg whites and only eat the yolks; some people are afraid of gaining weight, so they only eat the egg whites and throw away the egg yolks. Which one is more nutritious, egg yolk or egg white? Professor Cheng Yiyong, chairman of the Chinese Nutrition Society, said that egg white and egg yolk each have their own advantages, but their nutritional contents are quite different. In addition to 90% water in egg whites, the remaining 10% is mainly protein. Don't underestimate this 10% protein, which is mainly included in the protein in eggs. Professor Lin Xinying from the Institute of Nutrition and Food Hygiene of Shandong University also pointed out: The protein of eggs is second only to breast milk and has a high utilization rate in the human body. It is one of the highest quality proteins in food. Cheng Yiyong suggested that the elderly, children with low immunity and those who have just undergone surgery may wish to eat more egg whites to supplement protein.
6 ways to make eggs taste the best: Soak eggs for 5 minutes after they are cooked
Just knowing which way to cook eggs is the bestNo, if the operation is incorrect, it will not only make the taste worse, but also affect nutrition and even produce harmful substances.
1. Boil eggs: Eggs should be put into a pot with cold water, slowly heat up, boil over low heat for 3 minutes, and then soak for 5 minutes after stopping the fire. The eggs cooked in this way have tender whites, yolks that are solid but not old, have the best degree of protein denaturation, and are the easiest to digest. Eggs that are boiled for more than 10 minutes will not only taste stale, but will also lose a lot of vitamins, and the protein will also become difficult to digest.
2. Boil poached eggs: When the water is boiling, beat in the eggs, turn to low heat and simmer until cooked. Tomatoes, green vegetables, etc. can be added to the salty poached eggs, and ingredients such as fermented rice wine, red dates, and wolfberries can be added to the sweet ones.
3. Fry poached eggs: It is best to use low heat and less oil. Some people like to fry egg whites until they are crispy. This will not only cause a loss of nutrients, but may also produce carcinogens. It’s best to fry only one side and let the egg white solidify.
4. Egg custard: Do not add oil or salt when stirring the eggs. This will easily damage the egg colloid and make the steamed custard thick and hard. Don't stir too hard, just stir a few times to make sure it's evenly stirred before steaming. In addition, adding a little milk when steaming custard can make it taste smoother and more nutritious.
5. Spread the eggs: Use less oil and preferably medium heat. If the egg cake is spread thicker, it will be more conducive to preserving nutrients.
6. Scrambled eggs: It is best to use medium heat, avoid high heat, otherwise a lot of nutrients will be lost and the eggs will become hard. But it won’t work if the fire is too small, because over time the water will be lost and the texture will be affected.