Do eggs help you lose weight? The ideal nutritional library should be eaten like this

Do you think eggs are cute and hateful? Want the nutritional value of eggs but worried that the cholesterol in eggs is too high and may increase the risk of cardiovascular disease? So eggs were excluded from the diet list. What a pity! You may not know that the cholesterol in eggs actually has more benefits than disadvantages. Eating eggs can control cardiovascular diseases, replacing meat with eggs for breakfast can help lose weight, and moderate intake can protect your eyes!

Eggs contain almost all the nutrients needed by the human body, so they are called "the ideal nutrient bank."

The American website "Livestrong" has specially sorted out the unexpected benefits of eggs to break the general public's myths about eggs. It can help people to re-understand the nutritional value and benefits of eggs and no longer reject eggs!

1. Eating eggs helps you lose weight

Jennifer, a nutritionist working at the Medifast weight loss center in Baltimore, USA. Christman points out that the protein in eggs can increase feelings of fullness and suppress feelings of hunger. During the weight loss period, in addition to burning more calories than you consume through exercise, if you replace 85 grams of sausage with boiled eggs or poached eggs for breakfast, you can reduce your calorie intake by about 200 calories.

One egg contains about 70 calories and 6 grams of protein, making it a relatively low-calorie source of protein and making it relatively easy to control calories. Carissa, a nutritionist working at Tara Gidus Nutrition Consulting in Orlando, USA. Biller points out that egg protein is important for maintaining muscle mass and can produce amino acids after exercise to help rebuild and repair lean muscle tissue. It is suitable to eat boiled eggs, fresh fruits, and whole-wheat biscuits after exercise, which can relieve fatigue and keep blood sugar stable.

2. Eat eggs to produce good cholesterol

The debate over whether eggs are healthy or not centers around the cholesterol content in eggs. According to a study conducted by the University of Connecticut, while tracking the diets of 40 middle-aged people at high risk of cardiovascular disease or diabetes, those who ate eggs every day actually had more good cholesterol than those who did not eat eggs. Therefore, it was found that eggs help the body produce good cholesterol and maintain blood vessel health.

A large whole egg contains about 260 mg of cholesterol. According to the latest revised dietary guidelines of the American Heart Association, the daily cholesterol intake of generally healthy people should be capped at 300 mg. Therefore, there is no concern about excessive cholesterol when consuming eggs.

Egg protein is important for maintaining muscle mass and can produce amino acids after exercise to help rebuild and repair lean muscle tissue.

In fact, cholesterol is divided into good cholesterol and bad cholesterol. The "good" cholesterol is HDL, which can help keep blood vessels unobstructed and is known as the "blood vessel scavenger", so it is important to maintain good cholesterol. As for the “bad” cholesterol LDL, if there is too much in the blood vessels, it can easily cause blockage and hardening, leading to cardiovascular disease or increasing the risk of stroke, so the lower the better.

3. Eating eggs can protect your eyes

The nutrients your eyes need are mainly two antioxidants, lutein and zeaxanthin, which can be found in eggs. These antioxidants can accumulate in the retina of the eye, preventing eye aging and the occurrence of macular degeneration and cataracts.

4. Eggs are small but packed with nutrients

In addition to lutein and zeaxanthin, eggs also contain high-quality protein, vitamins A, D, riboflavin, phosphorus and folic acid. Vegetarians can prevent anemia by eating eggs because eggs are rich in iron and vitamin B12. More importantly, the choline in eggs helps strengthen adult brain function and prevent Alzheimer's disease. During pregnancy, eating eggs can also help the fetus' brain development.

【Health Tips】:

Eggs contain almost all the nutrients needed by the human body, so they are called "the ideal nutrient bank." Eggs have surprising benefits, so there is no need to completely exclude eggs from your diet. Like all foods, eggs should be consumed in moderation and become part of a balanced daily diet to still contribute to your health.

Nutritionist Wang Zinan recommends that healthy adults can eat 2 to 3 whole eggs a week to benefit their health; however, if the elderly are malnourished, eating one whole egg a day can make up for the protein deficiency; for children over one year old to preschool age, because of their strong metabolism, eating one whole egg a day is beneficial to brain development.