Worried about cholesterol when eating eggs? How many eggs can you eat every day? Nutritionist: What is more important than quantity is "this"

Eggs are an indispensable part of modern people's diet. Eggs are one of the most common egg foods and are considered a nutritious food, rich in protein, vitamins and minerals. However, some people worry that eating too much will increase calorie and cholesterol intake, which is bad for health. So, how many eggs a day is healthy to eat? Qiu Weiru, a nutritionist from the New Nutrition Food Generation team, said that the cooking method is more worthy of attention than the number of eggs.

Health benefits of eggs: beauty, eye protection, anti-aging

Qiu Weiru, a nutritionist from the New Nutrition Food Generation team, said that eggs are an excellent source of protein and have been regarded as a holy product for beauty since ancient times. Eggs are also rich in lecithin, which is the main component of the myelin sheath in the brain, which can prevent intellectual decline and enhance immunity. The rich vitamin A in the ingredients can protect the integrity of mucosal tissues and maintain normal vision. Vitamin B group can participate in the body's metabolism.

Does eating eggs raise cholesterol? Physical condition is the main cause

Eating eggs has many benefits for the human body, but in the past people always believed that "eggs are rich in cholesterol and eating too much will increase cholesterol." It was not until the latest U.S. dietary guidelines for 2015-2020 were released that the daily cholesterol intake limit was abolished, indicating that food cholesterol has little effect on body cholesterol. This myth was reversed, allowing egg lovers to eat eggs with confidence.

The normal range of total cholesterol for an average adult is 130 to 200 mg/dl. Nutritionist Qiu Weiru explained that once the cholesterol intake from the diet decreases, the body's mechanism for synthesizing cholesterol will increase to achieve a balance. However, for many people, even if they do not eat high-cholesterol foods, their total cholesterol concentration remains high. The main reason may be that the body synthesizes too much cholesterol (produces too much) or there is a problem with the body's ability to metabolize cholesterol (cannot excrete it), rather than being caused by a single food.

How many eggs can you eat in a day? The correct cooking method is more important

Nutritionist Qiu Weiru reminds that no matter which kind of healthy food it is, eating too much may cause nutritional imbalance or increase the burden on the body, so people still need to be careful to control the amount of eggs they eat. Moreover, before controlling the amount of food consumed, you should pay more attention to the cooking method.

Try to choose steaming, braising, or stewing methods to cook eggs, and avoid stir-frying or frying in oil; using high-temperature frying, especially poor quality oil or oil that has been fried too many times, can easily cause food to spoil, and as the food is eaten, it will promote the oxidation of cholesterol in the body, attach to the blood vessel walls to form atherosclerosis, and increase the risk of cardiovascular disease.

Still be careful to control the amount you eat when eating eggs. Moreover, before controlling the amount of food consumed, you should pay more attention to the cooking method.

Soft-boiled eggs are delicious? Beware of hidden salmonella

Many people love half-boiled eggs, but it’s best to avoid them! Salmonella is mainly distributed on raw eggs or eggshells. If the feces on the eggshells are not completely cleaned or the eggs are not fully cooked, and if they are accidentally cross-contaminated with other foods during the cooking and storage process, food poisoning may occur.

To avoid food poisoning caused by eggs, it is recommended that: (1) avoid buying cracked or broken eggs; (2) wash your hands and eggs thoroughly before or during cooking; (3) cook eggs until they are fully cooked; (4) keep raw and cooked food separate during the cooking process to avoid cross contamination; and the temperature difference between hot and cold may put food in a dangerous temperature range.

【Health Tips】

Cholesterol is not an all-mighty villain. It is an important component for maintaining body functions. It can produce bile salts, help digestion of lipids and assist absorption. It is also a precursor of sex hormones and adrenal cortex hormones in the body. If the cholesterol concentration in the body is too low, it will lead to a decrease in the synthesis of sex hormones and adrenal cortex hormones, which will in turn affect sexual function, female menstruation and normal immunity. In addition, it will also cause a weakening of physiological functions and affect the normal functioning of the body.