Eggs in daily life, both easy to obtain, rich in nutritional value, cooking and can do a lot of changes, is a highly acceptable food.
But the Internet often spreads some myths, often causing anxiety, including eating eggs at the same time will be excessive intake of cholesterol? So long as does not eat the egg yolk is not afraid of the cholesterol to be too high? Can you get poisoned if you eat eggs that are half cooked?
In addition to debunking these myths about eating eggs, avoid eating eggs without eating more trans and saturated fats, thereby raising the risk of cardiovascular diseases such as heart attack, stroke and kidney failure.
Does eating eggs increase cholesterol?
Study: eating eggs does not directly raise cholesterol.
According to time (TIME), (Loyola University Chicago) certified dietitian Brigitte Cetlin (Brigitte Zeitlin) of Loyola University in Chicago points out that eggs not only provide good protein for muscle strength. Also contains vitamin A, vitamin D, lutein, choline and other essential vitamins and minerals.
According to the United States Department of Agriculture, an egg with an average of 6 grams of protein, but only 72 calories, is a fairly good source of nutrition.
However, there have been rumors for years that “eating eggs will raise cholesterol”, but let the eggs on the back of a lot of stigma.
In 2015, the Dietary Guide (Dietary Guidelines) noted that dietary cholesterol is not a major contributor to elevated blood cholesterol, but genetics, lack of exercise and heavy exposure to alcohol and tobacco. It has a high correlation with cholesterol and cardiovascular disease.
The study, published in the American Journal of Clinical Nutrition (American Journal of Clinical Nutrition), also confirmed that for people with heart disease and high cholesterol, eating an egg a day did not pose a health risk and reduced the risk of stroke.
Egg yolk is a major culprit in raising cholesterol?
Albumen, yolk have their own nutritional value, no need to avoid yolk.
Protein is rich in high-quality protein, egg yolk is generally considered to be a major culprit in raising cholesterol, many people when eating eggs, will directly discard the egg yolk and eat only protein.
In fact, the cholesterol in the blood is not directly affected by the food being eaten. Moreover, egg yolks contain many nutrients that are beneficial to the human body, such as iron, zinc, folic acid, vitamin B, and zeaxanthin, all of which are not found in the protein. That’s why experts encourage eating whole eggs.
Can you get poisoned if you eat eggs that are half cooked?
Eating fully cooked eggs reduces the risk of poisoning and benefits absorption.
At the same time, it has also been said on the Internet that “eating a half-cooked egg can lead to poisoning.” in fact, no matter which method is used, nutritionists recommend eating a well-cooked egg, not only to reduce the risk of food poisoning, but also because the protein will be cooked. More easily absorbed and digested by the human body, to help the intestinal absorption of vitamin H nutrition, but also to play a greater role.
Vitamin H is a kind of water-soluble vitamin B group, which can promote the synthesis of protein.
Keep away from hyperlipidemia: high fiber food, healthy fat.
Eggs do contain cholesterol, but the effect on blood cholesterol levels is minimal, and the most important thing to do is to keep away from saturated fats and trans fats, which can add bad cholesterol.
Because cholesterol is divided into good cholesterol and bad cholesterol, once the bad cholesterol is too high, it is hyperlipidemia, will increase the risk of cardiovascular diseases such as myocardial infarction, stroke, kidney failure and so on.
So, to stay away from these risks, when eating eggs, you should pay attention to the way you cook and the oil you use.
The National Health Department reminds that the intake of saturated fat and trans fat is one of the main reasons for raising blood lipids. To stay away from high blood fat, one should start with diet, exercise, and other living habits.
In the daily diet, it is recommended to take 254,35 grams of dietary fiber daily, which can be obtained from the ingredients such as red quinoa, oats, leafy vegetables, apples, guano, and so on.
In addition, the use of vegetable oil to replace butter, lard and cream, and from salmon, mackerel and other fish supplement omega-3 fatty acids, help to reduce bad cholesterol and triglyceride.