What is the nutritional value of eggs? How many eggs do you eat a day to lose weight? How to eat the most nutritious?

Eggs are rich in nutritional value and are "breakfast delicacies" for many people. Some people who are good at fitness and weight loss even eat eggs to reduce fat. So, what is the nutritional value of eggs? How many eggs do you eat a day to lose weight? How to eat eggs is the most nutritious? Let's get to know it.

Nutritional value of eggs

The following is a list of the nutritional composition of eggs

Calorie (calorie) 144

Cholesterol (mg) 585

Vitamin A (microgram) 234

Potassium (mg) 154

Sodium (mg) 131.5

Phosphorus (mg) 130

Calcium (mg) 56

Selenium (microgram) 14.34

Protein (g) 13.3

Magnesium (mg) 10

Fat (g) 8.8

Carbohydrates (g) 2.8

Iron (mg) 2

Vitamin E (mg) 1.84

Zinc (mg) 1.1

Vitamin B2 (mg) 0.27

Nicotinic acid (mg) 0.2

Copper (mg) 0.15

Vitamin B1 (mg) 0.11

Manganese (mg) 0.04

A 50-gram egg has about 7 grams of protein, 6 grams of fat and 82 calories. Rich in amino acids and lecithin, can enhance the brain's memory. Eggs also contain vitamin A, vitamin E, phosphorus, iron, zinc and other substances, and the nutrients contained in eggs are easily digested and absorbed by the human body.

How many eggs do you eat a day to lose weight?

Eggs can bring us comprehensive nutrition and provide a clear sense of fullness. Have one for breakfast every day. If you are greedy, you can eat one egg plus two egg whites, and the egg yolk can eat less. After all, cholesterol is high in calories, eating too much, and other amounts remain the same. If you have more calories, you will gain weight. But it is emphasized here that an egg yolk should be eaten to meet the daily nutritional needs.

If you have liver and kidney disease, you should follow the doctor's advice and eat the right amount of eggs.

If you lose weight, you can also eat eggs, boil scrambled eggs, and have a vegetable, a glass of milk, a little toast and a vigorous breakfast.

Third, how to eat eggs is the most nutritious?

Eggs are eaten in a variety of ways. In terms of nutritional absorption and digestibility, the rates of eating raw, fried, scrambled eggs and boiled egg are 30%, 50%, 81.1%, 97.5% and 100%, respectively. Therefore, boiled egg has the highest nutritional value.

Here are boiled egg's cooking methods:

Material: 1 egg

Steps:

① soaked the eggs in cold water for 2 minutes.

Boil the ② in a cold water pan.

③ boil melted eggs and fish them out in 5 minutes after boiling water; fully cooked eggs in 8 minutes after boiling water.

Notes for boiled eggs:

① eggs need to be cooked over low heat. If the heat is too high, it is easy to break the eggs, and it is difficult to control the age and tenderness of the eggs.

The time of ② boiled egg should not be too long, not more than 10 minutes.

Eggs are a kind of nutritious food with low price and good quality. when we consider the taste, we should also consider the nutritional composition, not only tasty, but also eat well!