Is a hard-boiled egg a nutritional treat or a cardiovascular killer every morning? Behind the scientific explanation, look at the moment wake up

When it comes to the most commonly eaten breakfast, hard-boiled eggs are definitely on the list.

It's true that in the morning, when time is tight, it's often too late to prepare a complex breakfast, and who doesn't love hard-boiled eggs for their convenience and satiety?

However, "egg red is not much." In recent years, there have been a lot of rumors about eggs: some people think that eggs have comprehensive nutrition, is a rare health egg; Others have raised objections that eggs are a "cardiovascular killer", often eat blood vessels sooner or later will suffer!

What is the truth?

Is a hard-boiled egg a 'health tonic' or 'cardiovascular killer' every morning?

First of all, the nutritional benefits of eggs are beyond doubt.

In nutrition circles, eggs have long been regarded as "whole nutrition food," with a nutrition expert saying, "Eggs contain almost all the important nutrients needed for life."

Specifically, the most prominent benefits of eggs are as follows:

Nutrition Supplement: Eggs contain all 8 essential amino acids that the human body needs, and the protein type and amino acid composition are perfect. In addition, eggs contain vitamins A, B2, B12, D, E, folate, choline, lecithin, and minerals such as calcium, iron, and selenium that the body needs.

Protect blood vessels: egg yolks contain lutein, which protects blood vessels, and trace elements such as iron and sulfur.

Memory boost: Egg yolks contain lecithin and vitellin, which support nervous system development.

Clearing heat and supplementing blood: Li Shizhen wrote in Compendium of Materia Medica that egg white is slightly cold and can clear heat; Egg yolk warm, can replenish qi and blood.

Many people think eggs are a cardiovascular killer because they are scared of the cholesterol they contain.

Eggs are indeed high in cholesterol: a single egg (50g) contains between 141 and 234 mg of cholesterol, most of which is concentrated in the yolk.

In many people's minds, cholesterol is the cause of atherosclerosis, coronary heart disease and other cardiovascular diseases.

In healthy people, cholesterol synthesis can be regulated on its own. If you eat more cholesterol, your body produces less cholesterol and breaks it down more. Less intake leads to more synthesis and less breakdown. Dyslipidemia in human body is mainly caused by endocrine or lipid metabolism disorders, hypertension, body fat and insufficient activity.

In other words, there is no need to demonize eggs, as long as they are eaten properly, there are no adverse health effects.

In addition, one study found that eating an egg a day may have cardiovascular benefits.

In 2018, a Chinese study that followed 28,000 people without cardiovascular disease for nearly 10 years found that one egg a day did not increase the risk of cardiovascular death. The team conducted a meta-analysis of more than 1.6 million people over the same period and found that one egg per day appeared to reduce stroke risk by 9%.

How to eat eggs Healthier?

In order to prevent excessive dietary cholesterol from adverse effects on health, people with hyperlipidemia should strictly limit their cholesterol intake. Therefore, people with hyperlipidemia should eat egg yolk as little as possible.

And growth period teenagers, lactating women and other people who need additional nutrition, can eat a moderate amount of more than 2 to 3 eggs a day.

In a word, eggs are indeed rare "treasure house of human nutrition", although there are some shortcomings, but as long as we eat correctly, it will not affect the health.

Finally, four quick questions about eggs

The four eggs story. Is that true or not?

1. The yellower the yolk, the more nutritious it is?

It depends on what the chickens eat!

The yolk's shade of yellow is influenced by the amount of carotenoids in it, most commonly lutein.

Yellow, redness, that chicken eat food in the lutein content is relatively high. For example, it may have eaten a lot of millet, corn residue and other foods.

However, this effect can also be achieved by adding pigments to the feed.

For example, giving chickens natural capsaicin, or using synthetic pigments such as calicin red, Calicin yellow and Rucontin, can turn egg yolks yellow.

Moreover, these pigments are also allowed to be added.

So stop trying to judge the egg by its appearance.

2. Use sealed cartons for more Hygienic eggs?

In fact, stored eggs also need to "breathe" and evaporate water to the outside world.

If the sealed box is not breathable, the environment inside will become humid, which causes the shell's protective coating to dissolve and lose its protective effect, accelerating egg spoilage.

So, when storing eggs, remember not to seal them completely

3. The longer the egg is boiled, the better?

Eggs cooked too long not only lose nutrients but also become indigestible.

For example, if an egg is boiled in boiling water for more than 10 minutes, its protein structure will become tighter and less likely to come into contact with protein-digesting enzymes in the stomach juice, making it harder for humans to digest.

Boiled egg skills: cold water into the pot, the water must not be over the egg, with medium heat, cold water to boil, boiling water can be 6~10 minutes.

4. What happens when the yolk of boiled egg turns green?

Eggs are yellow and green, mainly because they are boiled for too long.

Eggs after a long time of boiling, methionine will release sulfide, and the egg's iron reaction, the formation of dark ferrous sulfide, resulting in the surface of the yolk green, but not toxic, not carcinogenic, edible will not hurt the body.