One egg a day, no need to worry about cholesterol. Eating an egg for breakfast has many benefits. Not only does it improve memory, it also protects vision and aids in weight loss. However, some people have concerns about eggs, fearing that eating them every day will raise blood lipids. Little do they know, eating an egg for breakfast has many advantages.
In the field of nutrition, eggs have always been hailed as a "complete nutritional food". Except for a slightly lower content of vitamin C, eggs contain almost all the nutrients the body needs. In fact, some magazines have even bestowed upon eggs the title of "the most nutritious breakfast in the world".
The Benefits of Eating Eggs for Breakfast
The Nutritional Value of Eggs
Eggs are rich in protein, fat, vitamins, and minerals such as iron, calcium, and potassium that the body needs. The protein in eggs is high-quality protein and has a repairing effect on liver tissue damage. Eggs are also rich in DHA, lecithin, and lutein, which are beneficial for the nervous system and physical development. They can improve brain function, memory, and promote liver cell regeneration. Eggs also contain a good amount of vitamin B and other trace elements, which can break down and oxidize carcinogens in the body, providing anticancer effects.
Supplementing High-Quality Protein
Protein is the foundation of all life. Compared to foods like porridge and bread, the amino acid composition of protein in eggs is better, and its essential amino acid composition is similar to that of the human body. Eggs also have a higher absorption and utilization rate of protein compared to foods like porridge and bread.
Increased Satiety
Eggs not only provide sufficient protein for the body, but they also slow down gastric emptying and prolong the feeling of fullness after meals. Studies have shown that eating a breakfast containing eggs can increase satiety. Additionally, the protein and fat in eggs provide sustained and steady energy, keeping you full for longer.
Aid in Weight Loss
Eating eggs for breakfast can reduce calorie intake for lunch and the entire day, helping to control weight. Research has shown that compared to people whose breakfast is mainly carbohydrates, those who eat eggs for breakfast lose 56% more weight and have more energy.
Improved Memory
Egg yolks are rich in lecithin, cholesterol, calcium, phosphorus, vitamin A, vitamin D, and B vitamins. The abundant choline in eggs is necessary for the synthesis of the neurotransmitter acetylcholine in the brain and is also an important component of cell membranes. It helps improve memory and concentration. Therefore, it is very necessary for office workers and students who use their brains a lot to eat an egg for breakfast.
Increased Alertness
Eggs are rich in tyrosine, which plays an important role in increasing alertness and allowing for quicker reactions. Therefore, eating eggs for breakfast is particularly beneficial for safe driving for those who commute.
Protection of Vision
The two antioxidants, lutein and zeaxanthin, in egg yolks can protect the eyes from damage caused by ultraviolet rays. They also help reduce the risk of developing cataracts. Eating an egg in the morning is also beneficial for computer users who strain their eyes.
Three Quick Cooking Methods for Eggs
For busy office workers who are short on time in the morning, here are three quick and easy cooking methods for eggs.
Precook the eggs. You can precook them the night before and reheat them in the morning.
One-minute microwave eggs. Crack an egg into a microwave-safe container, heat on high for one minute, stir, add some soy sauce for seasoning, and it's ready to eat.
Fried eggs. Preheat a small pan for about a minute, add a little oil, crack an egg into the pan, fry for about two minutes, then add spinach and seasoning.
Beneficial for Heart Ranking
First place: boiled eggs with shells. They don't require any oil, have a low cooking temperature, and the cholesterol in the egg yolk doesn't come into contact with oxygen (when cholesterol is oxidized, it becomes one of the most serious threats to cardiovascular health). Therefore, this is the most beneficial way to eat eggs for the heart.
Second place: soft-boiled eggs.
Third place: egg drop soup and steamed eggs.
Fourth place: fried eggs.
Fifth place: scrambled eggs. This refers to making a small egg pancake with a small amount of oil on low heat, so there is not much oxidation of the cholesterol in the egg yolk.
Sixth place: scrambled eggs. After beating the eggs, the cholesterol in the egg yolk comes into contact with the air more fully, leading to more oxidation. Eggs also absorb more oil and require a larger amount of oil for cooking.
Ranking of Most Digestible Proteins
First place: boiled eggs with shells. Research shows that the digestibility of protein in boiled eggs is as high as 99.7%, almost completely absorbed and utilized by the body.
Second place: fried eggs and scrambled eggs. The digestibility of protein in these two methods is 98%.
Third place: scrambled eggs. The digestibility of protein is 97%.
Fourth place: steamed eggs. The digestibility of protein is 92.5%.
Fifth place: raw eggs. The digestibility of protein is only 30%-50%.
Tips
Suitable Individuals for Eating Eggs (generally, everyone can eat them)
1. Suitable for those with weak constitution, malnutrition, anemia, and women recovering from childbirth or illness. It is also suitable for infants and young children during their development.
2. Avoid eating eggs for those suffering from high fever, diarrhea, hepatitis, nephritis, cholecystitis, or gallstones.
3. Elderly people with hypertension, hyperlipidemia, and coronary heart disease should eat eggs in moderation, generally no more than one per day. Excessive consumption should be avoided to not affect blood lipid levels.
How to Choose Eggs
1. Hold the egg in your left hand, form a circle with your fingers, and place the egg at the end of the circle. Hold it up to the sunlight. Fresh eggs appear slightly red and semi-transparent, with clear yolk contours. If they are dull, opaque, or have spots, it means the eggs have spoiled.
2. Observe the eggshell. Fresh eggs have a frosted powder on the shell, a bright color, and visible pores. On the other hand, old eggs have the opposite characteristics and may appear greasy.
3. Gently shake the egg. Fresh eggs make no sound, while old eggs make a sloshing sound.
4. Perform the water test. If an egg lies flat in the water, it is very fresh. If it tilts in the water, it has been stored for at least 3-5 days. If it stands upright in the water, it may have been stored for up to 10 days. If it floats on the water's surface, it is likely spoiled and should not be purchased.
Egg Pairing Taboos
1. Do not eat undercooked eggs. After boiling, do not store eggs in cold water.
2. During the process of childbirth, women have high physical exertion, weakened digestion and absorption functions, and reduced liver detoxification function. Therefore, eating a large amount of eggs is not advisable. Generally, 3 eggs per day are sufficient for women after giving birth.
3. Eggs contain almost all the nutrients that the body needs. Eating an egg a day is one of the secrets of longevity.
4. Fresh eggs have intact shells, no gloss, a layer of white powder on the surface, a rough texture when touched by hand, make no sound when lightly shaken, and emit a faint chalky smell when heated with exhaled breath. When placed in water, they sink.
5. Do not eat hairy eggs, rotten eggs, or raw eggs. Be careful not to contaminate the eggshell when cracking eggs.
6. Infants, the elderly, and patients should prefer boiled or steamed eggs.
