How can eating eggs reduce the impact of cholesterol?steemCreated with Sketch.

in onionrings4 years ago

Cholesterol in eggs is unhealthy and increases the risk of cardiovascular disease, all-cause mortality and cancer mortality. Moreover, regardless of the cooking method, whether it is boiled, fried, or fried, as long as you eat eggs, it will bring adverse health consequences.

If you do not increase cholesterol intake on the basis of half an egg yolk, but only increase the supply of egg white, or increase plant protein (such as soy products, beans, nuts, peanuts, etc.), it will help reduce cardiovascular and cerebrovascular diseases and cancer. And all-cause mortality.

On the one hand, the absorption and utilization of cholesterol can be reduced by increasing plant sterols and dietary fiber; on the other hand, the intestinal flora can be improved by intake of dietary fiber, oligosaccharides and other phytochemicals, and the risk of cholesterol metabolism can be reduced.

According to this line of thinking, here are five healthy egg-eating options for everyone.

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Method 1: Cook eggs and soft beans together

Eggs are suitable for stir-frying or making soup with baby peas (quick-frozen sweet peas), baby broad beans, baby edamame, etc. These soft beans not only contain plant protein, plant sterols, but also rich dietary fiber and oligosaccharides, which help regulate the intestinal flora and reduce the risk of cholesterol entering the intestine and being fermented into trimethylamine oxide.

Cooking method: Heat the soft beans in a microwave oven until they are about to mature, or steam or blanch them until they are half-cooked, then add the same amount of egg liquid and cook them together.

The yellow of the eggs and the green of the beans are very springy in color, and the flavor is also delicious. If you add some fresh and 100 contract stir fry, the color will be more beautiful, and it will be ready for a banquet.

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Method 2: Steam eggs and soy milk together

Egg custard is a daily dish that many people love to eat. It is made by steaming eggs after mixing them with water. If soy milk is used instead of white water, it can not only increase the protein content, but also reduce the absorption and utilization of cholesterol, just like fried tofu with eggs.

Cooking method: 1 part of egg liquid, add 1.5 parts of thin soy milk (cooked milk that can be drunk directly), stir well, add salt or chicken essence, stir well, add a few drops of sesame oil, and then steam it. Pay attention to the soy milk not to be too thick to avoid the obvious beany taste.

Note that when steaming the custard, the fire power should be controlled. First use a high fire, then a low fire. When it is almost solidified, turn off the fire and use the remaining temperature to slowly solidify. Don't overheat it, which will cause water analysis and freeze shrinkage (that is, "old").

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Method 3: Eat with high-fiber cereals

When eating eggs, pair it with whole-grain bean foods such as oats, buckwheat, chickpeas, and mung beans, and use the dietary fiber, oligosaccharides and other phytochemicals in them to reduce the possible risk of cholesterol in eggs.

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The last piece of advice is the healthy operation of scrambled eggs.

When scrambled eggs, if you add oil for scrambled eggs first, then add oil for cooking, and finally mix, you will add two parts of oil. Not only the calories increase, but there is no interaction between vegetables and eggs. It is much better if you use the one-time frying method-that is, only add the oil once, first put the vegetables in and fry, and then pour the egg liquid when it is almost cooked, so that the vegetables and eggs will be integrated.

This has three advantages:

One is to save half of the oil and reduce the heat.

The second is to better combine eggs, vegetables and dietary fiber, especially those vegetables that can be chopped, the effect may be better.

The third is to reduce cholesterol oxidation. If the eggs are directly exposed to hot oil, the oxidation of oil will promote the oxidation of cholesterol, and the oxidized cholesterol will be more dangerous for cardiovascular disease. If the eggs are in contact with the broken vegetables and the temperature does not exceed 100°C, the cholesterol oxidation will be greatly reduced.

In short, it is not necessary to give up eggs, which are rich in protein, cheap, and convenient for cooking just because of a scientific news. It is no problem for healthy people to have an egg a day. As long as they are cooked properly, the nutrition of the egg can be obtained and the health risk can be reduced!

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