A few mature eggs to eat the most nutritious

Egg cooking convenient, nutritious, easy to preservation, is the four seasons of nutrition for good things. However, with regard to how to eat an egg thing, has no cut off debate.



Traditionally, people think eggs should be cooked to eat, but some experts suggest that healthy living radical of all food eaten raw, eggs are no exception. There are also some local residents believe that raw eggs are more nutritious, can prevent lit. Some other experts strongly opposed to raw, that the raw egg is not secure.



Well, the reasons for eating raw and cooked, each is what?



The reasons for the proposed eating cooked 3 points:

1 egg surface, tend to have salmonella contamination, when playing the egg could contaminate the egg white;

2 raw eggs, because egg white contains egg ingredients such as the presence of inhibitors of protein digestibility of less than 50%;

3 raw eggs, because egg white contains a large number of biotin-binding protein (avidin), would seriously hinder the absorption of biotin. Biotin is an important B vitamins, it is not easy to a lack of daily, except to eat a lot of Health and egg white. A lack of biotin when the hair brittle nails, hair loss, skin rash or damage.



Three points of view, theoretical conclusive, evidence solid, irrefutable. But a closer look, you will find an important fact - three reasons are telling us that the egg white can not be eaten raw, but did not say that can not be eaten raw egg yolk.



The reason why the proposed raw 3 points:

1 egg contains a large number of B vitamins, cooked food will cause them losses.

2 eggs contain very rich in omega-3 fatty acids, oxidation or isomerization cooked food make them lose health care function.

3 health to eat fire, and more appropriate for the summer.



Thirdly, there is no experimental verification, it seems difficult to convince the people. Egg itself is nature, not caused by lit food. Eggs, easily digestible, and do not give great burden on the digestive system. Moreover, the egg has always been a traditional summer foods.



The first point that the egg cooking will cause significant loss of vitamins, there is no data to support these assertions. Tests showed that egg cooking is not high in vitamin losses in cooking, steaming food, tender fried, light fried, the loss rate is only about 10%, unless they are over-frying will cause significant damage.



The second point of the argument seems to have a certain reason, but only when they left so fried and fried concerns. Because polyunsaturated fatty acids can be tolerated for a short period of about 100 ℃ heating as a result, egg yolk coagulation only take less than 80 ℃. The greatest fear is that oxidation of fatty acids, while the boiled eggs, fried fried egg, the egg yolk and not directly exposed to air, so do not worry too much oxidation problem.



The most crucial fact is that almost all the eggs found in egg yolk fatty acids are among the vast majority of vitamin B2 and other vitamins were also present in egg yolk. The so-called protection of eggs in nutrients, mainly to protect various components of egg yolk inside. Egg freezing temperature of only 62-64 ℃, if the egg freezing and egg yolk cooked to maintain a semi-liquid state, about about 70 ℃ (yolk solidification temperature is 68-72 ℃), what little loss of nutrients, they can rest assure that the absorption rate of egg protein, but also avoid the absorption of biotin were incorporated without problems.



Comprehensive two opinions, eating eggs, the best state, is the egg white has solidified, while the egg yolk in a semi-solidified or mobile state. This is to ensure that the rate of digestion and absorption, and also avoid loss of nutrients. Boiled eggs or fried eggs with the point when the little skill, you can eat the egg white and egg yolk Nennen semi-flowing state solidification of eggs, taste great.



Taking into account the already Salmonella contamination was not serious, and now most people will be playing before the egg wash, and many supermarkets surface sterilization of eggs had already been dealt with to solve the problem of pollution of salmonella, eggs, security is no need to worry about. If you're still afraid of salmonella and avian influenza viruses, it is recommended to cook the egg for more than 85 ℃, egg yolk completely solidified, they can rest assured.



In short, harmless to eat cooked eggs, nutrition, the loss is not great. However, the dry fried eggs, fried coke, or to take out of cooked egg yolk, and other raw materials with the fire then fried, it is very unwise practice.



Intimate exhort one:The human body is known as certain amount of reserves of biological, and occasionally eating raw eggs not affect the health, provided they are not frequent, a large number of eating can be. Japan, South Korea, some areas in southern China to eat raw eggs, is also the occasional, and therefore do not cause trouble. If you worry about eating raw eggs, after a lack of biotin, can supplement a day, in line with vitamin B.



Intimate exhort 2:Cooking eggs, but also pay attention to controlling oil consumption, because the egg does not belong to high-fat foods, but its immense capacity to absorb the grease! A fried egg dishes to do first egg, Zaichao an ingredient, equivalent to twice the oil added. After inhaling a large number of oils and fats, eggs and dishes will become a high-calorie foods啦