The nutritional value of eggs and eat right
The nutritional value of eggs and the correct way of eating eggs is a very nutritious, popular and relatively inexpensive food. It targets a wide range of food, from the 4 to 5 months of age up to the elderly, all suitable for consumption eggs.
First, the nutritional value of eggs
Protein
Eggs rich in quality protein, eggs with 12,7 hectogram grams of protein, the protein contained two eggs, roughly the equivalent of three two-fish or lean meat protein. Egg protein digestibility of the milk, pork, beef and rice, also the highest.
Particularly rich in methionine content of eggs, and grains and beans lack the essential amino acids, so the eggs mixed with cereals or legumes for human consumption, can increase the bioavailability of the latter two.
Fat
11,6 grams of fat with eggs hectogram mostly concentrated in the egg yolk to more unsaturated fatty acids, milk fat was melting like, can be absorbed easily.
The nutritional value of eggs and eat the right of other micronutrient
Eggs, there are other important micronutrients, such as potassium, sodium, magnesium, phosphorus, especially egg yolk iron up to 7 mg / 100 grams. Baby food eggs, milk can be added the lack of iron. Eggs are rich in phosphorus, but the relative lack of calcium, so the milk and egg together complementary infant feeding can nutrition. Eggs of vitamin A, B2, B6, D, E and biotin content is very rich, especially egg yolk, vitamin A, D and E and fat body absorb dissolved easily. However, vitamin C content of eggs less attention should be paid with food rich in vitamin C with food.
Second, eating egg yolk good or good to eat protein
Yolk proteins and protein are high-quality protein and digestibility are high. However, the yolk protein of other nutrients with greater differences in the main protein in egg white protein; egg yolk in addition to rich in vitellin, but also rich in fats and micro-nutrients (micronutrients are vitamins and trace elements in general ), in particular iron, phosphorus and vitamins A, D, E and B Family abundant.
1 year of age, 4 months of the babies to eat egg yolk is appropriate, generally from 1 / 4 egg yolks begin to adapt to gradually increase to 1 to 1.5 egg yolks. More than 1 year old child can begin to eat the whole egg. Some children eat eggs allergic reaction occurs, which mainly focused on ovalbumin allergic, should avoid eating egg whites, or even the whole egg, egg yolk and then gradually eating little, step by step to achieve desensitization purposes. But for most young children, especially egg yolks, rich in nutrients, these nutrients for the promotion of early childhood growth and development, strong body and brain and nervous system development, enhance intelligence is good, can not be neglected, and strive every day a suitable food.
Third, the high nutritional value of raw eggs do
Eggs are susceptible to salmonella infection and other pathogenic microorganisms, raw food prone to digestive diseases, the Health and egg white contains avidin and anti-trypsin, which prevent the decomposition of protein and biological factors and absorption. On the contrary, cooked eggs into a protein structure from a loose compact and easy to be digested. Of course, the over-heated, over-coagulation protein, is not conducive to digestion and absorption.
Fourth, how to eat eggs
Eat a lot of eggs, depending on age and physical condition, can choose a different way of eating.
Common baby is eating boiled eggs in the egg yolk, to the ground into powder, add water or milk consumption.
Younger age children, starting from the Chawanmushi to the egg soup, fried poached eggs and water splashing. Need to eat liquid diet, milk or soy milk can be washed Danhua. Children can eat scrambled eggs, eggs, dumplings, Jingou puff volume, crab meat and eggs.
Eat boiled eggs is a common one, but not cooking methods are often cooked egg white and yolk will not familiar; broiled too far, and the bloom cooked eggs, egg yolk proteins are very hard, so not conducive to digestion absorption.
Correct egg method: eggs in cold water pot over low heat to heat up, boiling heat and simmer for 2 minutes after the micro. Soak 5 minutes after the cease-fire, so soft boiled eggs in egg white, egg yolk coagulation not old.
5, which children should not eat eggs
1, gastric dysfunction in children should not eat eggs, otherwise the accumulation of urea nitrogen will increase the disease.
2, skin sores festering children also should not eat eggs.
6, comparison of various egg nutrition
In addition to eggs, there is a common duck eggs, goose eggs, salted duck, pigeon, quail eggs. They are roughly the same nutritional content, but there are some minor differences:
1 duck in the highest content of methionine and threonine.
2 salted duck eggs in calcium content than doubled, and the pigeon in the calcium content rather.
3, goose fat content in the corresponding cholesterol and heat are the highest, and with the most abundant iron and phosphorus.
4, pigeon protein and fat content, though slightly lower than the egg, but it contains calcium and iron were higher than eggs.
5, quail eggs, protein, fat and eggs are very, but it riboflavin (VB2) content in eggs of 2,5 times. Carotene in the egg is the egg yolk in all the most eggs.
7, the role of eggs in the diet
The therapeutic role of egg white is mainly lungs and pharynx, Qingrejiedu, for the treatment of sore throat, red eyes, diarrhea, malaria, burns; eggs, milk Wong appropriate to treat seizures taking the role.
A, egg yolk oil can cure children with dyspepsia.
2, egg yolk oil topical treat baby eczema.
3, egg yolk oil Method: eggs cooked to protein, the yolk on a small baking pan fried, take the oil.
