Egg
Known as one of the most nutritious foods on the planet, it is also one of the dietary essentials for fitness people.
I don’t know these little knowledge, but it’s too bad!
Each raw egg weighs about 100 grams (edible part), and the heat is about 150 cal due to different cooking methods. Each 100 grams of eggs contains approximately 13.3 grams of protein, 8.8 grams of fat, and 2.8 grams of carbohydrates.
Today, I’m going to talk to you about how to eat eggs:
1. Which is the healthiest way to cook eggs?
2. Does the egg have something to do with health?
3. How to cook a perfect egg?
There are hundreds of ways to cook eggs, which is the healthiest?
For people who exercise a little bit, it is safe to eat 3 eggs a day. It is a headache to eat eggs every day to avoid repetition. Fried eggs, boiled eggs, and steamed eggs are all easy to buy even if you don’t have to go to the kitchen. Which one is the healthiest?
Boiled eggs-maximum retention of nutrients
Studies have shown that the protein nutrition utilization rate of boiled eggs is as high as 99.7%, almost all of which can be absorbed and utilized by the human body. Besides, there is no need for additional seasoning. Whether it is for health or fat reduction, it is an impeccable cooking method.
Fried eggs-fast food
The nutrient utilization of protein is 98%. If you have a non-stick pan, just add a little oil and you can make a delicious fried egg in 3 minutes. Save time and effort!
Scrambled Eggs-Reduce Fat Party Eats Less
The protein nutrition utilization rate of scrambled eggs is 97%, but because scrambled eggs require a larger amount of oil during the cooking process, it is customary to add butter in American scrambled eggs, and the eggs will absorb all the oil during the frying process. Although the nutrition is not bad, but the calories and fat are high, the fat-reducing party should eat less~
Poached eggs-the most damp way to eat
Shuibodan is the KOL in the egg industry in the past two years! Super stylish and stylish way to eat eggs, make one and place it on an avocado or asparagus, pierce the yolk, and force the grid to come up.
The least recommended way is to eat it, just eat it raw~ Not to mention the bacteria, the use of protein to eliminate nutrients is only 30%-50%!
I said why so many people drink raw eggs
I scanned “Rocky” two days ago and found out…
The estimated source is here!
In addition, if you don’t have much time in the morning, or those who don’t have time to cook eggs, it is recommended to use a microwave oven, put the eggs into a microwave-usable container, heat on high heat for 1 minute, stir, pour some soy sauce to taste, and you can eat Up.
Be sure to beat the eggs into the container. The safest way is to prick the yolk with a toothpick so that it will not explode in the microwave~
Does the egg have something to do with health?
Regardless of personal preference, in terms of eating habits, Eastern countries prefer hard-boiled eggs, while Western countries like to eat half-boiled eggs. Some people think that raw eggs contain bacteria, and some people think that heating eggs will destroy nutrition. The truth is what is it then?
Fully cooked eggs absorb protein better
After the protein is heated, the molecular structure is more stretched, which is also conducive to the function of the protease, so that the protein molecule is cut into small pieces for better absorption by the body.
Minerals will only be slightly damaged after heating
Vitamins are more sensitive to temperature, and part of it is indeed lost during heating. However, comparing the vitamin content of raw eggs and fully cooked eggs, you will find that the loss is not large. The nutritionist said: There is no need to bother about this loss!
To put it simply, “fully cooked” is good for protein digestion, and “sweet heart” is good for the preservation of vitamins, but the nutritional difference between the two is not too big, and there is no need to be too entangled!
Also remind that the longer the cooking time and the higher the temperature, the more nutrients will be lost. In addition, from the perspective of fat reduction, healthy and not fat cooking methods, the order is as follows:
Poached eggs> boiled eggs> microwave eggs> fried eggs> steamed eggs> scrambled eggs
In addition, if you love to eat sweet eggs, are there any bacterial worries? Because eggs are a kind of food that is more susceptible to bacterial contamination, and the common pathogenic bacteria in eggs such as Salmonella are actually very heat-resistant.
The US Department of Agriculture stated that heating eggs above 71°C can fully kill pathogenic bacteria. The coagulation temperature of the egg white is about 62°C, while the yolk starts to solidify at 68°C. As long as the yolk has not set, it means that the temperature to kill Salmonella has not been reached. If bad luck meets contaminated eggs… it is a very sad story.
If it is impossible to refuse the beauty of soft-boiled eggs, then eggs purchased from large supermarket chains and large-scale industrially farmed eggs are relatively less likely to have bacterial infections, and it is relatively safe to eat soft-boiled eggs~
- In addition, the freshness of eggs will also seriously affect the preservation of nutrients. Teach you two ways to check the freshness of eggs:
- Shake gently with your hand: if there is no sound, it is still fresh, if there is water, it is recommended not to eat.
Test with cold water: if the egg is lying flat in the water, it is very fresh; if it is standing upright in the water, it may have been stored for 10 days. If the egg is floating on the water, the egg may have deteriorated. Don’t miss it, throw it away !
How to make the perfect egg?
In fact, there are many intermediate states between the “heart-boiled egg” and the “boiled egg”. We can also control the heat so that the yolk is just solidified without overheating.
Put the eggs in cold water, boil until the water is boiling, stop the fire, keep the pot covered and wait for 10 minutes, remove the eggs and put them in cold water to cool down, you can get a perfect boiled egg!
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