The fact is that all the health components in eggs are present in the yolk. There is only 88% of water, potassium and relatively pure protein in egg white. Almost all vitamins and trace elements, as well as choline, betaine, lutein, omega-3 fatty acids and other health ingredients are in the egg yolk. If you eat eggs instead of yolks, you lose the health significance of eating eggs. It's better to eat tofu.
And, what is most gratifying is that no matter what cooking method is used, the health care ingredients in egg yolk will change little. The previously widely spread so-called “different nutrient absorption rate†of different cooking methods of eggs is mainly directed at the digestibility of protein, but it does not provide information on the micronutrient and the preservation rate of health-care ingredients. Because the egg yolk lives in the center, there is less contact with oxygen during cooking, and it is not directly subjected to high fever, so the nutrients therein are basically preserved.
These ingredients in eggs are not so much the risk of heart disease as it is the risk of lowering heart disease and various senile diseases. The combination of folic acid, vitamin B6, and vitamin B12, together with betaine, is the most beneficial combination of reducing homocysteine ​​levels. Among them, lutein and zeaxanthin, together with choline and lecithin, help reduce the risk of heart disease. Vitamin A, vitamin B2, lutein and zeaxanthin all help to delay the aging of the eyes. So, despite having so much cholesterol, it cannot be said arbitrarily that egg yolks are harmful to health. In fact, no studies have directly demonstrated that eating yolk increases the risk of heart disease.
However, the content of folic acid in eggs is still too low. If you eat eggs together with a large number of dark green leafy vegetables, the effect will be even more remarkable. Green leafy vegetables are not only the best source of folic acid, but they are also the best source of lutein and provide a lot of flavonoids. These health-care ingredients work together to be more effective in preventing heart attacks. At the same time, due to the high phosphorus content in the egg yolk, if it is combined with green leafy vegetables rich in potassium, calcium, magnesium and low phosphorus, it can achieve the balanced state of nutrients.
Experts recommend that fish be eaten only 3-4 days a week. The rest of the day, using eggs, soy products, and nuts with the staple food to provide protein. For example, eat 200 grams of scalloped green leafy vegetables for lunch, an egg cooked with less oil, and 50 grams of dried bean curd with fried vegetables. A bowl of rice with coarse grains or legumes can provide 27 grams of protein. 350 mg of calcium, there are a lot of lecithin, lutein, vitamin B2, vitamin A and other health care components. This way of eating, for the reduction of the risk of heart disease, the protection of vision, the benefits of bone-building and beauty, compared with the braised beef menu and the sweet and sour pork ribs set in the fast food restaurant, it is really a difference between heaven and earth.
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