Morning scrambled eggs are still good for health

Morning scrambled eggs are still good for health.....

Speaking of perfect breakfast, eggs are essential. Fried eggs, poached eggs, boiled eggs, scrambled eggs.

Whatever the form, it is sure that the breakfast is delicious (satisfying, of course) the protagonist.

However, because of the saturated fatty acids and cholesterol, the reputation of being bad for the heart has tended to be discouraged these days.

Morning scrambled eggs are good for health

However, as a result of a new study conducted in Australia, there is a new answer to the question, "Are eggs really healthy?"

The study, reported in the Journal of Nutrition, The American Journal of Clinical Nutrition, reported a diet with eggs (12 per week) for 128 people with pre-diabetes or type 2 diabetes. I had a low egg diet (less than two per week) for three months.

And when I followed up to a year and compared the two diet groups, there was no difference in cholesterol level, blood sugar level, blood pressure, etc. which are indicators of whether they are likely to develop heart and blood vessel disease (Eating Regardless of the number of eggs).

Indeed, this research was funded by the Australian Egg Association (a mutual aid company in which the government invested R & D). However, most dietitians and doctors also say that eggs should be eaten moderately.

One large egg is 78 Kcal, 5 g fat, 6 g protein

Think like this. According to Amy Gorin (Amy Gorin Nutrition, who also runs a site called "Amy Gorin Nutrition"), a certified dietitian who works in the media mainly in New York, "The amount of saturated fatty acid taken should be up to 10% of the total calories consumed per day. Is recommended.

"One large egg contains about 1.6 grams of saturated fatty acids.

A diet of 1,500 calories a day is only 1% "(1 gram of fatty acid is about 8 to 9 calories).

In addition, the US Dietary Guidelines for Americans, published by the US Department of Health and Human Services (HHS) and the US Department of Agriculture (USDA) every five years, contain dietary cholesterol (included in eggs) Recommendations that have been removed).

On the grounds that there are not enough research results to support such limitations.

So, from the viewpoint of many people, one egg will not actually cause much damage if it is an ordinary person.

For example, if you are eating a lot of food saturated with fatty acids, such as beef and pork, dairy products and fried foods, it is better to be careful about the amount of eggs taken (for people with heart disease, high blood pressure, or both) Especially for high people).

"Otherwise, eggs are absolutely part of a healthy and balanced diet," said Gorin. In fact, morning scrambled eggs look more healthy than I thought. Next, I will introduce five reasons why it is better to eat eggs.

1. Eggs are good for brain health

You may not have heard much about the nutrient choline, but it is an essential nutrient needed to keep the body functioning properly. According to the National Institutes of Health (NIH), choline plays an important role in brain development and function, memory, metabolism, and mood.

But I have to take it because I can not make enough in my body.

One of the foods that can be easily taken into the diet for taking choline is eggs. Most adult women need at least 425 mg of choline per day.

People who are pregnant or nursing should take up to 550 mg. Men also target 550 mg a day. A large, hard-boiled egg alone gives 147 mg of choline (mostly contained in yolk).

2. The eggs are good for the eyes

It blocks strong light to protect and maintain healthy cells in the eye. According to the American Association of Optometrists (AOA), lutein and zeaxanthin have been shown to reduce the risk of eye disease, such as age-related macular degeneration (impairment of the "macular" area of ​​the retina) and cataracts.

However, because lutein and zeaxanthin are not made in the body, it is important to take enough with your diet.

So eggs are a powerful help. Yellow-green leafy vegetables are the best way to take these two nutrients, but research shows that lutein and zeaxanthin contained in eggs are more easily absorbed by the body (eg fat is present in eggs). It is thought that it is because it is included).

If you want both good cousins, put kale or spinach in scrambled eggs.

3. The eggs are very nutritious

The nutrition contained in eggs is not only choline, lutein and zeaxanthin.

Protein, essential amino acids, heart-friendly fats, vitamin D (very much to take from food), vitamin B group, vitamin A, potassium, carotenoids (natural pigments that act as antioxidants) are also at sufficient levels.

"Thanks to yolk, egg nutrition is mostly in yolk," said Gorin.

Tips from the expert: Hard boiled eggs in the salad.

According to research conducted by Purdue University with a small number of participants, those who ate three eggs with salads (tomatos, carrot shreds, baby spinach) were treated with vegetable carotenoids (beta-carotene or lycopene to fight disease) The amount of absorbed) seems to be 3 to 8 times of the person who did not add the egg to the salad.

4. Eggs may also help in weight loss

According to the Australian study originally cited, both the high and low egg groups lost weight as much.

However, this study also limited the amount of calories ingested, so it would have naturally led to weight loss, even with or without eggs.

However, if you are eating some poor food such as sugared cereals, bagels, donuts for breakfast, you might want to replace them with eggs.

"Eggs are protein-rich, so they get full. When they're full, they want less snacks and don't take extra calories," said Gorin.

Besides, one large egg is only 78 kcal.

5. Egg also helps to make muscle

If you do strength training etc., you may have a very small tear in muscle tissue, but you need protein to repair such a wound and make the muscle fast.

Therefore, eggs are also good for snacks after a workout. About 1 gram of protein alone. Make sure to eat whole eggs.

According to Mr Gorin, yolk contains more than 40% of protein.

Furthermore, according to a small study, also reported in the Journal of the American Journal of Clinical Nutrition, men who ate three whole eggs (18 grams of protein) immediately after training had the same amount of protein It seems that the reaction to create muscle was larger than the man who ate only the included egg white.

Why are whole eggs better?

In this study, it is believed that nutrients contained in yolks such as omega-3 fatty acids and vitamins and minerals may assist in the process of making muscle.

So it may be better to eat more yellow and white fish!