In daily life, eggs are loved by people as a nutritious food. Eggs are rich in protein, vitamins and minerals and have many health benefits. However, despite the fact that eggs are a treasure trove of nutrients, there are some important things that people who consume eggs for a long time need to be aware of to ensure their health. This article will reveal these 5 important things for you to help you consume eggs more scientifically.
1. Control your intake
Although eggs are a high-quality protein**, excessive intake may lead to high cholesterol. According to the recommendations of the Dietary Guidelines for Chinese Residents (2022), ** the number of eggs consumed per day should not exceed two. Excessive intake of eggs increases the risk of cardiovascular disease. Therefore, people who eat eggs for a long time should pay attention to controlling their intake and maintain a moderate level of intake.
2. Pay attention to the quality of eggs
When buying eggs, choose eggs that are reliable** and free of contamination. Avoid buying expired or broken eggs, as these eggs may contain bacteria or viruses. Before eating, you should also pay attention to check whether the eggs have peculiar smell or discoloration to ensure the quality and safety of the eggs you eat.
3. Mix other foods reasonably
Although eggs are rich in nutritional value, they cannot be completely relied on to meet the nutritional needs of the body. Eggs should be eaten in conjunction with other foods such as vegetables, fruits, whole grains, etc. This ensures that the body receives complete nutrition to maintain good health.
Fourth, special groups need to be cautious
For certain special populations, such as those with high blood lipids, high blood pressure or liver disease, special caution is required when consuming eggs. The diet of these people should follow the doctor's advice, consume eggs in moderation or avoid egg yolks with high cholesterol. For other healthy people, attention should also be paid to controlling egg yolk intake to avoid high cholesterol.
5. Preservation and cooking methods
When preserving eggs, the eggs should be kept in a dry, cool place, away from direct sunlight and high temperatures. At the same time, care should be taken to prevent eggs from mixing with other foods to avoid cross-contamination. When cooking eggs, proper cooking methods such as boiled eggs, steamed eggs, fried eggs, etc., should be employed. Hard-boiled eggs should be consumed as soon as possible to avoid bacterial growth caused by prolonged storage. Also, take care to avoid overcooking, which can destroy the nutrients in the eggs.
6. Be wary of food allergies
Although eggs are a common source of food allergens, many people may have an allergic reaction to them without realizing it. If you experience itching, shortness of breath, vomiting and other uncomfortable symptoms after consuming eggs, you should stop eating them immediately and consult a doctor. People diagnosed with egg allergy should avoid eggs and foods containing eggs.
7. Pay attention to the nutritional content of eggs
Eggs, while highly nutritious, are not flawless. Eggs contain relatively little vitamin B12, and long-term consumption of eggs alone may lead to vitamin B12 deficiency. Therefore, while consuming eggs, foods rich in vitamin B12, such as meat, fish, etc., should be appropriately supplemented. In addition, eggs also contain less folic acid, and pregnant women should pay attention to folic acid supplementation when consuming eggs to prevent fetal neural tube defects.
8. Maintain moderate exercise
People who eat eggs for a long time should maintain a moderate amount of exercise to promote the body's metabolism and improve the body's absorption and utilization of nutrients. Studies have shown that moderate exercise can reduce the risk of cardiovascular disease and benefit physical health. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, or swimming.
9. Pay attention to individual differences
Everyone's body condition and nutritional needs are different, so recommendations for egg consumption need to be adjusted to individual differences. If you have obesity, diabetes and other diseases, you should follow the advice of your doctor or dietitian to control your egg intake in moderation. At the same time, for special populations such as the elderly and children, the intake and quantity of eggs should also be adjusted according to their physical characteristics and nutritional needs.
10. Understand the various ways to eat eggs
Eggs can be eaten in a variety of ways, and different cooking methods have different effects on their nutritional content. For example, boiled eggs are the best way to preserve the nutrients of the eggs, while fried eggs can be heated at a higher temperature, which can lead to the loss of some nutrients. In addition, you can also try pairing eggs with other ingredients, such as vegetables, tofu, etc., to increase the taste and nutritional value.
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1. Pay attention to the combination with other foods.
When consuming eggs, care should be taken to match them with other foods, especially foods rich in vitamin C. Vitamin C can promote the absorption of iron in eggs and improve the nutritional value of eggs. For example, you can cook eggs with tomatoes when boiling eggs, and orange vegetables when frying eggs.
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2. Pay attention to salt intake.
When cooking eggs, care should be taken to control salt intake. Excessive salt intake may increase the risk of high blood pressure and cardiovascular disease. In cooking methods such as boiled eggs and fried eggs, try to put as little or no salt as possible to maintain a healthy diet.
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3. Recognize the nutritional substitute for eggs.
While eggs are a nutritious food, there are other nutritious alternatives available if you are allergic to eggs or don't like to eat them. For example, tofu, chicken breast, fish, etc., are all protein-rich foods that can be used as a substitute for eggs. At the same time, other foods rich in vitamins and minerals can also be chosen to meet the needs of the body.
To sum up, people who eat eggs for a long time need to pay attention to many things, including controlling intake, paying attention to egg quality, reasonable combination with other foods, special groups need to be cautious, and correct storage and cooking methods. By following these recommendations and precautions, you will be better able to enjoy the nutritional value that eggs bring and maintain a healthy lifestyle. At the same time, please also maintain moderate exercise and regular medical check-ups so that potential health problems can be detected and addressed in a timely manner. Let's focus on health and move towards a better future!