Regarding the problem of eating eggs, in daily life, the following two situations often occur:

"Eggs, the nutritional value is not low, how can there be a problem with eating?"

"You can't eat too many eggs, it will increase blood lipid levels!"

"I don't even have more than one a day, so there's nothing wrong with it, so there's no need to scare yourself, right?"

So, is it "health" or "hurt" for the elderly to eat eggs every day?

1. Studies have found that eating 2 eggs a day increases bone density

When discussing the relationship between diet and health, eggs are often mentioned as a daily ingredient. However, there are many "eggs" red and wrong, and there are different opinions about the effects of eating a few eggs a day on the body. When it comes to this health topic, a recent study found that there is a significant difference between people who eat 2 eggs a day and those who eat very few eggs!

Food & FunctionA study jointly conducted by researchers from the University of Alberta and Huazhong University of Science and Technology Tongji Medical College in Canada was published, and the researchers included the data of 19208 subjects in the National Health and Nutrition Examination Survey in the United States to analyze the bone density and egg consumption information of the subjects.

It was found thatDaily intake of at least 3 g of eggs (about 0 eggs) can significantly improve the femur and lumbar spine density of subjects, with an average increase of 0.0 g/cm0.

Why do eggs increase bone density?

Because eggs canActivates alkaline phosphatase in serum(ALP), an enzyme that is good for strengthening bones, is found in the liver, bones, and kidneys, and is an important marker of bone metabolism. In addition, eggs promote ALP production, which has a positive effect on bone density in the femur and lumbar spine.

In addition to affecting the production of ALP, eggs are also abundantVitamin D, zinc, proteiningredients, all of which are beneficial for promoting bone health and can help enhance bone density.

Second, the chicken eggs are very good, but they carry a lot of "pots"!

There are many rumors about eggs in life, and many people still believe in these rumors. In fact, most of the widely circulated claims are not credible.

• Are red-skinned eggs worth more than white-skinned eggs?

The color of the egg shell is mainly related to the breed of chicken, and has nothing to do with the nutritional value of the egg. The daily selection of eggs mainly focuses on the freshness of eggs, the shell of fresh eggs is relatively astringent to the touch, there will be a lime smell when smelling, and there will be no obvious sound and movement when shaken, and the eggs that meet the characteristics of these 3 are very fresh.

• Does eating eggs increase cholesterol?

It is true that the cholesterol content in eggs is not low, but this natural cholesterol found in food does not significantly affect the cholesterol level in the blood. A research team from Peking University has conducted a special study on this, the study saidA daily intake of about 1 eggs will increase the level of good cholesterol in the blood and decrease the level of bad protein and bad cholesterol, on the contrary, it can play a protective role in the cardiovascular system.

What we should really be wary of in life is that we are rich in saturated fat and ultra-processed foods such as chips and fried chicken cakes, which will only increase cholesterol levels when they enter the body.

• Are native eggs more nutritious than regular eggs?

Fan Zhihong, associate professor of the Department of Nutrition and Food Safety, College of Food Science, China Agricultural UniversityHe said that there is no obvious difference in nutritional value between free-range eggs such as "native eggs" and "stupid eggs" and ordinary eggs sold in supermarkets. Some scholars have specially measured this, and found that there is little difference in the protein and fat content of the two eggs, and there is a slight difference in the content of vitamin A/D and omega-3 fatty acids, but the statistical significance is not large.

As for the color of the egg yolk, it is mainly related to the raw materials of the feeding, and has little to do with the breeding method, and the nutritional value is not determined by the color of the egg yolk.

• It is rumored that there are hormones in chicken feed, can the eggs laid can be eaten?

First of all, the premise of this problem does not exist, hormone feeding chickens is illegal, the state prohibits it, and there is no need to worry about this.

What we really need to worry about is the illegal use of antibiotics and veterinary drugs, which may make the harmful substances in eggs exceed the standard, but it is difficult for us to distinguish them with the naked eye. The correct way is to go to a regular place to buy eggs, which can largely avoid buying "problem eggs".

3. "Cooking" eggs in this way has a protein digestibility of up to 7.0%

In life, eggs are cooked in a variety of ways, such as frying, boiling, boiling soup, and so on. But scientific research has found that boiled eggs in the shell are No.3 among all methods, and cooking in this way can get 0 firsts.

Protein digestibility is the first: The protein digestibility of hard-boiled eggs is as high as 7.0%, and almost all of them can be absorbed and utilized by the body.

Vitamin preservation rate first: Hard-boiled eggs in the shell preserve the nutritional value to the greatest extent and the retention of vitamins is the highest of all cooking methods.

Heart-friendly first: Hard-boiled eggs in the shell do not add a drop of oil, and the cooking temperature is not high, and the cholesterol in the yolk does not come into contact with oxygen, which is very friendly to heart health.

It is generally not recommended to use the following cooking methods to cook eggs, otherwise it will have a great impact on the nutritional value of eggs.

1. Soft-boiled eggs

Soft-boiled eggs refer to half-cooked eggs, which are likely to have completely killed Salmonella bacteria, which will cause body poisoning after entering the body, manifested as nausea, diarrhea, fever, etc.

2. Fried eggs

Frying eggs will cause a big reduction in the nutrition in the eggs, and the fat content will also increase to a large extent, and carcinogens such as benzopyrene and heterocyclic amines may also be produced during the frying process, which is very bad for health when eaten regularly.

3. Hairy eggs

Hairy eggs have great safety hazards, and most of these eggs are eliminated eggs that are infected by pathogens during the breeding process and cannot develop into chicks normally. There is a great risk of infection with pathogenic bacteria after eating, and the chicks almost consume the protein and other nutrients of the eggs in the process of development, and the nutritional value is not as good as normal eggs, so there is no need to take risks.

Eggs have a high nutritional value, and eating them in moderation on a daily basis can bring great health benefits, so you must have the right mindset for this.

參考資料:

[10] "Eat two eggs a day to increase bone density". Nuohui 0-0-0

[26] "Can I only eat one egg a day? 0 truths about eggs, once for you! 》. Health Times 0-0-0

[28] "Cooking eggs like this, protein digestibility up to 0.0%". Life Times 0-0-0

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