Eggs are rich in high-quality protein and amino acids, making them a popular choice for breakfast. But do you know how to eat eggs in the healthiest way? If you don't know some common knowledge about eating eggs, you might as well have not eaten them at all. Let's take a look at these tips together!
Some common knowledge about eating eggs
1. Don't worry about eating too many eggs
Many people want to know how many eggs they should eat in a day, and those who have read the Chinese Dietary Guidelines for residents are even more confused.
The "Chinese Dietary Guidelines 2016" suggests that when other foods (such as milk, meat, and fish) are consumed normally, no more than 7 eggs should be eaten per week.
2. Don't discard the egg yolks
Indeed, egg yolks contain a relatively high amount of cholesterol, with one egg yolk containing over 280 milligrams of cholesterol.
However, there is no evidence to suggest that consuming more dietary cholesterol leads to high blood lipid levels or heart disease. The "Chinese Dietary Guidelines 2016" has removed the daily limit on cholesterol intake, so there is no need to worry about egg yolks.
3. Don't eat raw eggs
Compared to cooked eggs, raw eggs are harder to digest and are more prone to bacterial contamination, posing a certain safety risk.
4. Don't worry about the color of eggshells
Both brown and white eggshells are good. The color of eggshells is determined by a substance called "porphyrin," which is related to the breed of the chicken, but there is no difference in nutritional value between the two.
5. Don't blindly believe in free-range eggs
Compared to regular eggs, free-range eggs have slightly higher levels of protein, carbohydrates, cholesterol, calcium, zinc, copper, and manganese, while they have slightly lower levels of fat, vitamin A, vitamin B2, niacin, selenium, etc.
In general, the nutritional value of free-range and regular eggs is not significantly different.
6. Don't believe that eggs are incompatible with soy milk
Soy milk contains trypsin inhibitors, which inhibit protein digestion and affect the absorption of egg protein.
However, as long as the soy milk is fully boiled, this substance is destroyed and will not affect the digestion and absorption of protein.
7. Don't ignore egg allergies
A study on Chinese children aged 3 to 12 showed that 8.4% of children have food allergies, with egg allergies being the most common, accounting for more than half of all allergic reactions.
People who should avoid eggs
1. People with fever
A study on Chinese children aged 3 to 12 showed that 8.4% of children have food allergies, with egg allergies being the most common, accounting for more than half of all allergic reactions.
2. Infants at risk of allergies
Some people may have allergic reactions when consuming eggs, especially when the immune defense system of the infant's intestines is not fully developed.
3. Kidney disease patients
If kidney disease patients consume eggs during the period of illness, it will increase the level of urea, a metabolic product of eggs, and may even lead to uremia, posing a life-threatening risk.
4. Hepatitis patients should not eat egg yolks
Hepatitis patients should only eat egg whites and should not eat egg yolks. Egg whites are rich in protein and amino acids, which are beneficial for liver function recovery.
5. Gastrointestinal patients should not eat eggs
When the gastrointestinal function is poor, eating eggs can increase the burden on the digestive system and cause indigestion. Therefore, it is not advisable to eat eggs during this time.
