“egg” It is a staple food that has high nutritional value and easily accessible, inexpensive, and is also considered a quality protein source that helps to repair the wear and strengthen the muscles. Within a egg, there are vitamin A, vitamin D, vitamin B12, iron, selenium, including antioxidants such as lutein and zeazine that contribute to eye care.
There is also a choline, which plays an important role in the brain and nervous system. How many eggs should we eat eggs per day, so it will be appropriate and not harmful to health?
Although the eggs have enough cholesterol But many studies confirmed that Equipment consumption at an appropriate level does not cause high blood cholesterol levels to increase the risk of cardiovascular disease in people. On the contrary, eating eggs every day also helps the body to get all the protein without needing to rely on expensive supplements. Therefore considered an egg as one of “Super Food” that has been accepted in the nutrition industry
For children aged 1-12 years or more, nutritionists recommend eating one egg a day. To promote the growth and development of both physical and brain development
While teenagers and adults who are healthy can be consumed a day as well. If a lot of energy is used or heavy exercise, it can be added to two bubbles a day without negatively affecting health. Because the body can use the protein to repair the muscles and fully increase physical fitness
The elderly are considered as another group that should pay attention to eating eggs. Because the protein in eggs is important to the SARCOPENIA, which is often found in the elderly. Eating one bubble a day is therefore suitable and sufficient for the demand for proteins each day. While athletes or people who exercise regularly, can consume two bubbles a day. Which should focus on the egg whites which provide high protein but without cholesterol
However, a group of people with chronic diseases Especially those who have high blood cholesterol or have a history of heart disease Should be careful when consuming eggs Which should limit the quantity of not more than three to four eggs a week And focus on eating egg whites instead of egg yolks to avoid getting more cholesterol As for pregnant women and breastfeeding, can safely eat one egg a day. Because choline in eggs plays an important role in the development of the brain of the fetus and newborns.
In addition to the quantity The method of cooking has a significant effect on steaming or steamed eggs. It is considered a suitable choice because it uses less oil. Different from frying or frying that increases the amount of fat and energy unnecessarily Eating eggs together with vegetables and cereals also helps to enhance dietary fiber and better balance. While eating raw eggs should be avoided because of the risk of sulmonella contamination. It also causes the body to not absorb the protein.
In summary, healthy people can eat one egg per day comfortably. If it is an athlete or the elderly who needs additional protein, can add two bubbles a day. But should be careful not to consume too much egg yolks While patients with heart disease and high cholesterol need to limit the quantity and choose to eat egg whites instead. Eating eggs is therefore more useful than risks. If we know how to adapt to our own physical condition
