They are a rich source of not only protein, but also vitamins A, D, E and K, B vitamins, iron, magnesium, potassium, phosphorus, zinc, healthy fats, as well as lutein and zeaxanthin, antioxidants protecting eyes, including before cataracts and macular degeneration. One egg, depending on the method of preparation, contains about 80 kcal, So let’s reach for them also on a diet.
How many eggs can you eat a day? These people should limit
One large egg contains about 200 mg of cholesterol. As we read on the portal, there is no clear evidence that eggs increase the risk of heart disease with moderate consumption. However, frequent and long -lasting consumption increases blood cholesterol. Scientists have noticed that eating two eggs a day would not disturb the balance between “bad cholesterol” (LDL) and “good” (HDL) of healthy people.
Most healthy adults can safely eat 1-2 eggs a day, depending on how many cholesterol is in their diet. If you already have a high level of cholesterol in the blood or other risk factors for heart disease, limit yourself and do not exceed 4-5 eggs per week
– emphasizes the healthline.com portal cited by health.gazeta.pl.
In what form is the egg the healthiest? Avoid frying too long
Theoretically, it would seem that the healthiest will be a raw egg, but as Medonet.pl emphasizes, ours The body does not absorb proteins from raw eggs in full, and only in 50 percent. In addition, the risk of infection with the Salmonella bacterium in the shells increases. In what form is the egg the healthiest? There is no clear answer to this, but it’s better to watch out for some forms.
is a good choice, Provided it is slightly cut. – Too long frying scrambled eggs will make cholesterol present in eggs to the harmful atherosclerotic form – Dr. Bartek Kulczyński in a film published on YouTube. The advantage of fried eggs, especially with slightly cut yolk, is, in turn, that short frying does not deprive them of their nutritional value and does not reduce protein levels. Fat, however, increases the caloric content of the meal. Omelets are also a good solution, especially if you eat them with a portion of fresh vegetables. Here, however, it is better to be careful with the amount of fat.
What about cooked eggs? These can cause bloating, abdominal pain, it is also harder to digest them. Too long cooking leads to the reaction of sulfur and iron, and the effect is the characteristic green visible on the yolk. – Soft -boiled eggs are more easily digestible. The best are the ones in which the protein is slightly cut. This form is less likely to create an allergy – explains Joanna Stachowicz -Skałecka, a dietitian and author of the “Healthy Diet coach” in an interview with the portal abczdrowie.pl. In such a prepared egg, lecithin, which at the same time prevents the body prevents “bad” cholesterol, is also not damaged. To cook the egg soft, it is enough 4 minutes from the moment the water boils (in the case of small 3.5 minutes, large – 5 minutes).
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Source: Gazeta
Bruce is a talented author and journalist with a passion for entertainment . He currently works as a writer at the 247 News Agency, where he has established himself as a respected voice in the industry.
