A small body of an egg contains a huge amount of energy, it is known as the “ideal nutrition library”, domestic and foreign nutritionists and medical researchers have found that eating an egg a day, you can bring you “from head to toe” of health. 1, supplemental nutrition in the world of nutrition, eggs have been “whole food” reputation. Eggs in the protein composition is the closest to the human body, the absorption rate than milk, meat or soy are good. Eggs are rich in fat-soluble vitamins, including vitamins A, D and K, which are essential for human health. It is one of the best quality and most natural tonic, not expensive, and high protein content, twice as much as sea cucumber. 2.Lowering blood fat Eggs contain valuable lecithin, which can help lipid metabolism and help lower blood fat. 3.Prevent heart disease The fat in the egg yolk is mainly monounsaturated fatty acid, more than half of which is oleic acid, the main component of olive oil, which is beneficial to the prevention of heart disease. 4.Protect vision The two antioxidant substances in the egg yolk – lutein and zeaxanthin, can protect the eyes from ultraviolet damage. They also help reduce the risk of cataracts. Eating an egg in the morning is also beneficial to computer users who use their eyes too much. 5, protect the liver The protein in eggs has a repair effect on liver tissue damage. Lecithin in the yolk can promote the regeneration of liver cells, enhance the body’s metabolic function and immune function. 6, to prevent atherosclerosis American nutritionists and medical workers to use eggs to combat atherosclerosis. They extracted lecithin from eggs, walnuts, cardiovascular patients eat 4-6 tablespoons a day. 3 months later, the patient’s serum cholesterol decreased significantly. 7, cancer prevention Eggs contain more vitamin B2, as well as selenium, zinc and other minerals, these substances have anti-cancer effect. 8, delay aging Eggs contain almost all the nutrients needed by the human body, many of the longevity of the elderly one of the experience of prolonging life, is to eat an egg every day. Many Chinese folk diets are inseparable from the eggs, such as eggs boiled in the He Shouwu, vinegar soaked eggs and so on. 9, the prevention of Alzheimer’s disease egg yolk in the lecithin, lecithin, etc., on the nervous system and physical development has a great role. After lecithin is digested by the body, choline can be released to promote brain development, improve memory and prevent Alzheimer’s disease. Eat eggs ten do not But this little egg, we really will eat? 1, do not discard the yolk The overall nutritional value of the yolk far exceeds that of the egg white, which is the essence of egg nutrition. Eggs do contain more cholesterol, but the latest version of the Dietary Guidelines for Chinese Residents 2016 canceled the previous dietary cholesterol limit, arguing that there is no evidence that more dietary cholesterol can lead to high blood cholesterol or heart disease. 2, do not eat too many eggs Although the general population to eat 1 or more eggs per day will not lead to increased risk of cardiovascular disease or diabetes, but do not eat too much. If dairy, meat and fish intake is insufficient, you can eat more eggs instead of part. 3, do not eat raw eggs Raw eggs are not easy to digest, but also contains substances that are not conducive to the digestion and absorption of protein and biotin (a vitamin), and also unhygienic, prone to bacterial contamination. 4, do not boil overcooked or fried overcooked Boiled or fried, are the most common way of cooking eggs, remember not overcooked. Frying too long, will make the protein coagulation, eggs become hard and tough, affecting the taste as well as digestion and absorption. 5, do not store eggs at room temperature Eggs stored at room temperature (20 ℃ ~ 30 ℃) for a day, equivalent to a week in the refrigerator, so eggs should be refrigerated. Buy eggs to see the label, the best quality within a week. 6, do not use eggs to supplement iron Internet rumors that eggs are “iron magic weapon”, especially for infants and young children. Egg yolk is rich in iron, but its absorption rate is only 3%. Egg yolk is not the first choice for infants to add complementary foods. 7, do not care whether the egg is red or white skin Egg skin color and chicken breeds (genetic) related to the nutritional value has nothing to do. Test data show that the red skin eggs and white skin eggs in the nutritional composition of each have a lot to offer, no distinction between them. 8, do not be superstitious “soil eggs” soil chicken refers to free-range, no special feed, mainly to bugs, vegetables and weeds for food chickens. Test data show that the protein, calcium, zinc, copper, manganese content of the earth eggs slightly more, and fat, vitamin A, vitamin B2, niacin, selenium, etc. slightly less, other nutrients do not differ greatly. 9, do not believe that the eggs and soy milk are compatible Soybean does contain substances that are not conducive to protein digestion and absorption, but after the soy milk is fully boiled, this substance is destroyed, and will no longer inhibit protein digestion and absorption. If this substance is not destroyed, it will not specifically for eggs, but affects all food proteins, including soy milk itself contains protein. 10, do not ignore the egg allergy A study of food for Chinese children aged 3 to 12 years old showed that 8.4% of children have food allergies, of which the largest number of people allergic to eggs, accounting for more than half of all allergic people. People with egg allergies should pay attention to food labels, which sometimes warn of the presence of eggs or other allergenic foods. Eggs healthy eating list 1, hard-boiled eggs in cold water Eggs cold water in a pot, boil over a slight fire after cooking for 3 minutes, cease fire and then soak for 5 minutes. Of course, the length of time is different, boiled eggs are different. Reminder: Eggs must be washed before cooking, but washed eggs can not be stored, and should be eaten as soon as possible, otherwise they will spoil. Want to cook eggs do not break, the water is not over the eggs can be, too much water will make the eggs in the tumbling knocked to the bottom of the pot, pay attention to the cold water to cook, let the eggs and water together to heat up the temperature. Overnight fully cooked eggs, as long as the timely refrigeration, put 3 ~ 4 days can also eat, but if not cooked, that overnight or do not eat again. 2, steamed egg custard with a little milk Steamed egg custard relative to egg soup, soluble nutrient losses less, steamed when the best use of medium heat or fire, generally open the pot after 8 minutes or so is appropriate. Soy sauce, salt, scallions and other seasonings should be put after the steam. Steam egg custard when adding a little milk, can make its taste more smooth and tender, nutritional value is also higher. 3, egg soup with a little bit of spice Egg soup and boiled eggs in the nutritional difference is not big, easy to digest, especially for children and the elderly to enjoy. Slightly different is that, because the eggs are broken, which the water-soluble vitamins (such as vitamin B1, vitamin B2) and minerals (such as calcium, phosphorus) will be lost, melted into the egg soup. Do egg soup, you can add some other ingredients to cook together, such as spinach, tomatoes, squash, nutrition is more comprehensive. 4, eggs with a little vinegar Add a little vinegar to the water in the clear water, when the water is open, so that the water to keep slightly open and not too roll, will be beaten into the eggs, cook 3 ~ 4 minutes after the eggs out, so that the taste of the boiled eggs is more tender. Eggs eat right health, eat the wrong body, an article to make it clear, do not eat the wrong again!