How to eat the best egg every day

It is recommended to consume one egg per day by boiling or steaming it, as it preserves the nutrients more completely and is easy to digest and absorb. The main ways of consuming eggs include boiled eggs, steamed egg custard, fried eggs, scrambled eggs, and poached eggs.

1. Boiled eggs

Boiled eggs are the most complete way to retain nutrients, with high protein digestion and absorption rates, and less loss of lecithin and vitamins in the yolk. It is advisable to control the cooking time of eggs at 8-10 minutes to avoid overcooking and excessive protein coagulation. Boiled eggs can be eaten directly or sliced and added to salads or sandwiches.

2. Steamed Egg Soup

Steamed egg soup has a delicate texture and is suitable for consumption by the elderly and children. Add an appropriate amount of warm water during production to make the egg mixture more tender and smooth. The steaming time is about 10-15 minutes, and it can be paired with ingredients such as shrimp and mushrooms to enhance the flavor. During the steaming process, there is less nutrient loss and moderate protein denaturation.

3. Fried eggs

Fried eggs have a crispy texture, but high temperatures can cause some vitamin damage. Suggest using a non stick pan and frying with less oil to avoid overcooking. Can be paired with whole wheat bread or vegetables to balance oil intake. When frying eggs, the egg yolk remains in a semi flowing state, which preserves nutrients relatively well.

4. Stir fried eggs

Stir fried eggs can be paired with various vegetables to increase dietary fiber intake. When stir frying, the heat should not be too high to avoid excessive protein denaturation. Adding a small amount of milk can make the egg mixture more fluffy, but it may result in the loss of some water-soluble vitamins. Try to reduce the amount of oil used when frying eggs and avoid high fat intake.

5. Fried eggs

Fried eggs are made by boiling water, and the egg yolk is wrapped in protein to form a unique taste. The water temperature should be controlled at 80-90 degrees to avoid boiling and causing protein dispersion. Fried eggs can be paired with noodles or rice for balanced nutrition. Pay attention to keeping the egg yolk intact during production to avoid nutrient loss. Eggs are an important source of high-quality protein, and it is recommended to consume one egg per day with a variety of cooking methods. Different groups of people can choose suitable eating methods according to their own needs. Children and the elderly are suitable for steaming and cooking, while adults can choose appropriate frying and stir frying methods. When consuming eggs, pay attention to pairing them with vegetables and fruits to ensure a balanced nutrition. Egg allergy sufferers should avoid consumption, and individuals with high cholesterol can reduce their egg yolk intake appropriately. Reasonably store eggs and refrigerate them for no more than 3 weeks to ensure freshness for consumption.