How to process eggs to get the most nutrients?
Based on nutrient absorption and digestibility after eating eggs, boiled eggs (raw shells) have a 99% ratio.
Steamed eggs (shelled) are 97%, cooking temperatures are low, but riboflavin, lutein and other water-soluble vitamins will decrease.
Non-flammable fried eggs are 98%: The cooking temperature is lower, but there is a slight loss of water-soluble vitamins.
Old fried eggs fire 81.1%: High cooking temperature, vitamins A, D, E, K and fat-soluble vitamins and water-soluble vitamins are lost.
Eggs cooked with milk or water are 92.5%
Eating raw eggs is 30-50%.
From the above analysis, it can be confirmed that eating boiled eggs has the highest nutrient absorption rate. But it should be noted that eggs need to be boiled at the right level, cooked well, slowly chewed and slowly swallowed and digested will be better. Boiled eggs are also considered to be the best way for people with cardiovascular disease.
Effect of chicken eggs brought to the body
1. Nutrient supply
Chicken eggs are an excellent source of protein, and also contain essential amino acids that humans need.
2. Increase HDL cholesterol
HDL stands for high density lipoprotein. It is often called 'good' cholesterol. Eating eggs is a great way to increase HDL. In one study, eating two eggs a day for six weeks increased the HDL level by 10%, which is a great effect that eggs bring to health.
3. Build healthy cell membranes
This is one of the egg effects that is rarely known to the body, the egg is an excellent source of choline. This is an extremely important substance and is often grouped with B vitamins, used to build cell membranes and is responsible for making signal molecules in the brain, along with other functions.
4. Reduce the risk of heart disease, stroke:
Research results show that those who eat eggs every day reduce the risk of hemorrhagic stroke by 26%. In addition, egg eaters reduced their risk of death from this type of stroke by 28%. The group eating eggs also reduced their risk of ischemic heart disease by 12%.
5. Lose weight
Combining a low-calorie diet and eating chicken eggs for breakfast will help the weight loss process effectively double. Moreover, a breakfast with eggs will help you fill up longer, have enough energy for a day's work and reduce the amount of food consumed in a day.