2 egg yolks exceed the standard cholesterol? NO, eat like this to lose weight and supplement protein

2 egg yolks exceed the standard cholesterol? NO, eat like this to lose weight and supplement protein

Friends who have read the article in Chunyu know that protein is involved in all life activities of the human body, so even if you are in the process of losing weight, you need to add an appropriate amount of protein. So how to supplement protein?

The most common way is to eat eggs. When it comes to eggs, many friends can be described as a love-hate relationship. No one denies that eggs supplement protein, but many friends worry that the egg yolk contains too high cholesterol, which makes some friends afraid to eat eggs.

In fact, in 2015, the Dietary Guidelines for U.S. Residents removed the recommended upper limit for daily cholesterol intake. In the latest version of China's dietary guidelines, the standard on how much cholesterol should be consumed per day has also been deleted. In the past, the traditional saying is that you should not eat more than two egg yolks a day, otherwise the cholesterol will exceed the standard, which will easily lead to heart disease and arteriosclerosis. This statement makes many people "fear the egg yolk like a tiger".

However, with the deepening of research, nutritionists have found that 70-80% of cholesterol in the human body is synthesized by the body itself, and only 20-30% of cholesterol is provided by food.

Therefore, the effect of food-borne cholesterol intake on blood cholesterol levels is very small. So as long as your body is healthy and has no associated chronic diseases, the body will self-regulate the level of cholesterol in the blood. A healthy adult eating one egg a day is definitely fine (in fact, some studies have found that people who eat 10 eggs a day all year round have no excess cholesterol.

However, Chunyu still does not recommend that you eat eggs as meals. After all, eating protein like this is exceeding the standard), but people with liver and kidney function problems need to consult a doctor, because these friends have problems with their own cholesterol metabolism and need to Another matter.

Chun Yu found out that some friends like eating raw eggs very much. For example, when Chun Yu was a child, a neighbor was a Peking Opera actor. He thought that drinking a raw egg every day could moisten the throat. Many elderly people think that eating raw eggs is better than cooking them. Eggs are more nutritious.

But in fact, we try not to eat raw eggs. First of all, raw eggs contain a lot of bacteria, which is not good for health. Secondly, the absorption rate of protein in raw eggs is only about 50%, but the human body absorbs the protein of cooked eggs. The rate can reach 95%, so from the perspective of nutritional value, we also recommend eating boiled eggs.

So how do friends who lose weight eat eggs? The first and most common way to eat is to boil an egg. Boil the egg until the yolk has just solidified, the middle is still liquid, and the taste is the best. Chunyu also likes to eat this kind of egg, but from the perspective of hygiene, it is best to cook the egg completely, so that the bacteria can be killed. extinguish.

Another way is to fry eggs without oil. The first key to making an oil-free version is to choose a non-stick pan when frying eggs. Chunyu has tried using an ordinary cast iron pan, but it definitely won't work. You must use a non-stick pan, and then the non-stick pan needs to be heated, so that when the egg whites are put in, it will quickly solidify and form. Next, knock the egg liquid into the pan. After the pot is turned to a small fire, if you want the taste, you can smother it for a few minutes after turning off the fire.

From a nutritional point of view, boiled eggs are the highest; in contrast, if boiled, tea eggs are worse (the iron in tea eggs forms ferrous sulfide, which is the green layer on the outside of tea eggs. , has some effect on digestion and absorption). Lying eggs when cooking noodles are also similar to boiled eggs, because the soup may taste better.

In fact, eggs have always been a tonic in the eyes of ordinary people. In the eyes of the older generation, eating eggs is equivalent to nourishing the body. You don't need to worry too much about cholesterol when eating eggs. One reason is that as mentioned earlier, cholesterol in food has little effect on healthy people.

Another reason is that only a long-term high cholesterol diet can cause harm to the body. Now that the food is abundant, even if your vegetable market is small, if you eat the same thing every day, you have to eat it for a week before you can repeat it. Moreover, we have repeatedly advocated for everyone to have a rich and diverse food. Under this background, it is difficult to eat excess eggs every day. So even if you eat more eggs occasionally, you don't have to worry.