How to eat eggs to absorb nutrients best?
Eggs are a familiar food, commonly used in every family. Some people like to eat poached eggs, some like to eat boiled eggs, fried eggs... If you eat boiled eggs, the absorption and digestion rate reaches 100%.
According to the National Institute of Nutrition, the protein absorption rate of eggs is 100%, equivalent to protein in milk if prepared properly.
Vietnamese people use eggs very commonly, especially children, they can eat eggs every day without getting bored.
So how to cook eggs to absorb nutrients best?
Many people like to eat poached eggs (prepared by dipping eggs in boiling broth until the egg whites solidify a little and then take them out while the yolks are still raw); or fried eggs (the egg whites have solidified but the yolks are still raw). According to the Institute of Nutrition, eating undercooked eggs not only carries the risk of bacterial contamination, but also only 40% absorption and digestion.
Eggs are nutritious food, very good for children. Photo: Hong Hai
If you eat boiled eggs, the absorption and digestion rate is only 100%, fried eggs are 98.5%, fried eggs are 81%, fried eggs are 85%, steamed eggs are 87.5%.
Eating raw or undercooked eggs carries the risk of poisoning, because the chicken's reproductive tract has a lot of bacteria, so both the inside and outside of the egg can be contaminated with bacteria, especially salmonella - a factor that causes food poisoning.
Nutrition experts say that egg yolks also provide a lot of fat, vitamins and minerals that are essential for children's development such as iron, vitamin A, zinc, etc. Therefore, eggs are a nutritious food.
One large egg contains 1.5g saturated fat, 1.8g monounsaturated fat, and 1g polyunsaturated fat. One large egg will provide about 185mg cholesterol.
Many people worry that eating eggs will increase blood cholesterol, increasing the risk of cardiovascular disease. However, many studies have shown that eggs can be part of a healthy diet.
Many studies have shown that the majority of cholesterol in our bodies is made by the liver, not by the cholesterol we eat. The liver is stimulated to make cholesterol primarily by saturated and trans fats in our diet, not by dietary cholesterol. And a large egg contains little saturated fat, about 1.5 grams.
Eggs contain only 70 calories and are rich in protein, lutein and zeaxanthin (two antioxidants that help keep your eyes healthy), vitamins A, D, B12, riboflavin, phosphorus, and folate.
Eggs also help provide choline, which helps develop brain function in adults and develop the brain of babies while still in the womb.
For those who want to lose weight, eating eggs for breakfast will help support effective weight loss.
According to the Vietnam Institute of Applied Medicine, some studies conducted on overweight women showed that eating eggs instead of bagels increased their feeling of fullness. Not only that, these people also consumed fewer calories over the next 36 hours.
A similar study in men showed that eating eggs for breakfast can reduce calorie intake for the next 24 hours.
People felt fuller than those who ate a bagel for breakfast. Eating eggs for breakfast reduced their calorie intake by about 270 to 470 calories at lunch and dinner.
According to the explanation, the high protein content in eggs will reduce cravings and help you feel full longer./.
