How can eating eggs reduce the effect of cholesterol?
Nutrition action
The Spring Festival is over, it’s time to work hard, but recently an eye-catching science and technology news came to "interrupt" us again: The science and technology news said that survey data from 520,000 people confirmed that cholesterol in eggs is not good for health. , Will increase 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.
So many people asked me: Can I still eat an egg?
The conclusions in the research are reversed and reversed. How many times have our heart been unable to bear this tossing... I have said it many times before. When you see a research result, don’t be surprised, you have to analyze it carefully. .
This new study is not the result of human intervention experiments, but the data analysis of community observation studies.
Observational research cannot confirm cause and effect, but can only suggest a correlation.
In addition to the difference in the number of eggs eaten, there may also be differences in many other life factors. It may not be possible to attribute all the increased cardiovascular risk to the egg head.
The research shows that most of the trouble caused by eggs comes from the cholesterol in them.
Cholesterol will be converted into trimethylamine oxide by certain microorganisms in the intestinal tract with dysbacterial flora, thereby increasing the risk of cardiovascular diseases. This is the main theoretical basis for the association between eggs and diseases.
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.
If the information in the study is correct, then we can also come up with a healthy way to eat eggs and solve the concerns about cholesterol.
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.
Method 1: Stir-fry eggs and tofu together
Eggs and tofu are a natural match.
Eggs contain more cholesterol, but they taste very fragrant when fried, and contain vitamin A and vitamin D, as well as rich B vitamins.
Tofu contains no cholesterol, low B vitamin content, no vitamins A and D, but contains plant sterols that inhibit the absorption and utilization of cholesterol, as well as dietary fiber and soy isoflavones, all of which help reduce the risk of cardiovascular disease.
Fry tofu and eggs together, the taste is coordinated, the taste is better, and the nutrition and health complement each other perfectly.
Cooking method: beat the eggs, add salt and pepper.
Finely chop the brine tofu (the more chopped the better).
Eggs and tofu should be the same weight.
Add oil first, add chopped green onion and stir fry (you can also add pepper powder and cumin powder to enhance the flavor), then add chopped tofu and stir fry. When there is no excess water on the surface of the tofu, add the seasoned egg liquid and stir well. , Make the tofu and egg into one, ready to be out of the pot.
In this way, for the same dish, the amount of eggs can be reduced by half, eliminating the risk of excessive cholesterol and reducing the cost of the dish.
Healthy, simple and delicious, don’t believe it, try it!
Method 2: Cook eggs and soft beans together
Eggs are suitable for stir-frying or making soup with baby peas (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.
Method 3: Stir-fry eggs with fungus and white fungus
Fungus and vegetables include various mushrooms such as tricholoma, enoki and shiitake, as well as fungus and white fungus.
They are rich in soluble dietary fiber and saponins, which are very helpful in reducing the utilization of cholesterol.
Scrambled eggs with fungus are home-cooked dishes. In fact, scrambled eggs with white fungus are better.
Cooking method: a few white fungus, wash and pick into small ones after soaking, and heat in the microwave for 2 minutes.
Beat the egg mixture well, add salt/chicken powder and white pepper to taste.
After putting the oil in the pan, add the white fungus and stir fry, pour in the egg liquid, and mix well.
The color is white and golden. Add a few green peas and other green ingredients to make it more beautiful. You can also add a little green onion directly.
The white fungus is soft, the egg is tender, and the taste is very good.
If you use other mushrooms, the soap-like taste of that mushroom is a bit strong.
If the fire is low and the moisture is high, the mushrooms will look like they are cooked and they will not taste good.
You need to fry the mushrooms over a high fire to a bit dry, to remove the special flavor, and then add the eggs, it will be fragrant and delicious.
Method 4: 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").
Method 5: Eat with high-fiber cereals
When eating eggs, pair it with whole-grain bean foods such as oats, buckwheat, chickpeas, mung beans, and use the dietary fiber, oligosaccharides and other phytochemicals in them to reduce the possible risk of cholesterol in eggs.
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 also 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!
Text/Fan Zhihong (Member of Chinese Nutrition Society, Chief Expert of Science Communication Appointed by Chinese Association for Science and Technology)