Boiled eggs, fried eggs, tea eggs… How do eggs eat the most nutritious?

Speaking of how to eat eggs, there are many ways to do it.

Boiled eggs, fried eggs, tea eggs, marinated eggs, preserved eggs, egg soup, egg custard, scrambled eggs…

Everyone is always asking Dr. Clove, do all kinds of egg practices have advantages and disadvantages in what? Which is the most nutritious? Today we will talk about this matter with.

First, boiled eggs

Every time you peel boiled eggs, your heart is simply not too happy.

Boiled eggs have light taste, do not need to add additional oil and salt, have comprehensive nutrition retention, are easy to digest and absorb, and are delicious and healthy.

Moreover, boiled eggs are also convenient to take when going out. At most, they are flattened and can be eaten if you want, right?

However, boiled eggs have a disadvantage that they are easy to choke, so don’t play the game of “guess if I can eat an egg in one bite” with my friends easily. The consequences are hard to imagine.

Dr. Clove here teaches you a way to boil eggs:

    Put cold water into eggs; Fire, boil until the water boils and cease fire; Cover the pot and wait for 10 minutes. Remove the eggs and put them into cold water to cool down.

At this time, the yolk of the egg just solidified, but it was not overheated. Why don’t you try this [cooked but not old] boiled egg?

Second, egg soup

Egg soup is cooked.

It is not much different from boiled eggs in nutrition and easy to digest, especially suitable for children and the elderly.

Slightly different is that as the eggs are broken up, the water-soluble vitamins and minerals in the eggs will be lost and incorporated into the egg soup.

When making egg soup, you can add some other ingredients to cook together, which makes the nutrition more comprehensive.

Three, egg custard

Egg custard is steamed.

The effect of steaming on food nutrition is similar to that of boiling, except that compared with egg soup, because eggs have less contact with water, the loss of soluble nutrients in egg soup is also less.

Generally speaking, egg custard is smooth and tender in taste, nutritious and easy to absorb, and is also a very suitable eating method for children and the elderly.

However, the method of egg custard is slightly more complicated. If you want to make egg custard with microwave oven, you can seal the bowl mouth with plastic wrap, make a few small holes, and steam for 3-5 minutes. A bowl of delicate, fragrant and smooth perfect egg custard is ready.

Egg custard can also be steamed with milk, corn, whitebait, etc. to make the nutrition more comprehensive.

Four, scrambled eggs

Leek scrambled eggs, tomato scrambled eggs, balsam pear scrambled eggs… are all familiar scrambled egg methods.

Under normal circumstances, except for the loss of B vitamins, other nutritional losses are not large.

However, compared with steaming and boiling methods, at high temperature [frying], the fat and cholesterol in eggs are easily oxidized and produce a harmful substance called [glycosylated protein], which is not conducive to cardiovascular health.

Moreover, whose scrambled eggs do not contain oil? It is very likely that if you stir-fry… you will [exceed the standard of oil]…

As for how much oil to eat every day, it is generally recommended to eat 25-30g of cooking oil every day, which is about two or three spoons full of white porcelain spoons.

Therefore, when scrambling eggs, try to put less oil and salt, and add some cooking wine to make the eggs smoother and tender.

Five, fried eggs

Fried eggs are a favorite practice for many people.

However, compared with boiling, steaming and frying, the [frying] method has more serious damage to the nutrition in eggs.

In addition, oil is also needed when frying eggs, so either put less oil or eat less fried eggs.

Dr. Clove reminded everyone that when frying eggs, there are [three noes]:

    Don’t overfire; Don’t take too long (otherwise eggs will be hard and tough to eat); Don’t eat the burnt part.

Six, tea eggs

Tea eggs are also called tea eggs, which contain similar protein and lipid nutrition to fresh eggs, but their sodium content and a small amount of tea ingredients will slightly increase.

Tea eggs are more delicious and easier to buy. What in stations and streets are all the sites of tea eggs.

However, this also brings about the hygiene problem of tea eggs. If hello has this, you can choose to make it yourself or try to choose a shop with hygiene and safety protection to buy it.

Seven, marinated eggs

There are many kinds of marinated eggs with rich color and luster, and they are also convenient to eat.

Eggs are easily contaminated by bacteria during marinating, which will cause the loss of B vitamins and the increase of sodium content, and the protein and lipid will remain basically stable.

Before eating, Dr. Clove suggested that everyone should heat it fully and eat it with some fresh vegetables.

However, some patients with hypertension, cardiovascular diseases and kidney diseases who need to control salt intake should not eat marinated eggs frequently.

Eight, preserved eggs

Preserved eggs are also called preserved eggs. Alkali and salt are added during the processing process to increase the sodium content and cause serious damage to vitamin B1 and vitamin B2. Nutrients such as protein and lipid are similar to fresh eggs.

If it is preserved eggs pickled by traditional methods, the addition of Huang Dan powder (i.e. Lead oxide) may also lead to an increase in lead content.

Therefore, compared with other methods, preserved eggs are not a very recommended way to eat.

Dr. Clove also admitted that preserved eggs belong to the kind of food that [tastes more and more when eaten]. If you just like to eat them, you can eat them with fresh green leafy vegetables, coarse cereals, lean meat, tofu, vinegar, etc. Occasionally, there is no problem.