Recently, an eye-catching technology news has come to “interrupt” us again: from the survey data of 520,000 people, it is confirmed that the cholesterol in eggs is unhealthy and increases the risk of cardiovascular disease, all-cause mortality and cancer mortality.
Can you still eat eggs? In fact, in addition to differences in the number of eggs eaten, many other life factors may also be different, and it may not be possible to attribute the increased cardiovascular risk to eggs. The study suggests that much of the trouble with eggs comes from the cholesterol in them. Cholesterol is converted to trimethylamine oxide by certain microorganisms in the dysbiotic gut, thereby increasing the risk of cardiovascular disease, which is the main rationale for the link between eggs and disease.
If the information from the study is correct, then we can also derive healthy ways to eat eggs. 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 intake of dietary fiber, oligosaccharides and other phytochemicals can improve the intestinal flora and reduce the risk of cholesterol metabolism. According to this idea, here are some recommended ways to eat eggs in a healthy way.
Method 1: Fried
eggs and tofu are a natural match. Eggs have more cholesterol, but they taste delicious when fried, and contain vitamin A and vitamin D, and are also rich in B vitamins. Tofu contains no cholesterol, low content of B vitamins, no vitamin A and vitamin D, but contains plant sterols that inhibit the absorption and utilization of cholesterol, as well as dietary fiber and soy isoflavones, which are all beneficial to reduce the risk of cardiovascular disease. Stir fry tofu and eggs together, the taste is harmonious, the taste is better, and the nutrition and health are perfectly complementary.
Cooking method: Beat eggs well, add salt and pepper. Minced brine tofu (the more the better). Eggs and tofu are 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 tofu, add seasoned egg liquid and stir together , so that the tofu and eggs are integrated, and the pan is ready.
Method 2: Cook eggs and green beans together
Eggs are great for stir-frying or soups with baby peas (frozen sweet peas), baby fava beans, baby edamame, etc. These tender beans are not only rich in vegetable protein and plant sterols, but also rich in dietary fiber and oligosaccharides, which are conducive to regulating intestinal flora and reducing the risk of cholesterol entering the intestinal tract and being fermented into trimethylamine oxide.
Cooking method: Heat the tender beans in a microwave oven until they are almost ripe, or steam or scald them until half-cooked, then add the same amount of egg liquid and cook them together.
Method 3: Fried eggs with fungus and white fungus
Fungus vegetables include mushrooms, enoki mushrooms, shiitake mushrooms and other mushrooms, as well as fungus and white fungus. They are all rich in soluble dietary fiber and saponins, which are helpful for reducing the absorption and utilization of cholesterol.
Cooking method: a few white fungus, wash and pick into small florets after soaking. Beat the egg liquid well, season with salt, chicken essence and white pepper. After the oil is placed in the pot, add the white fungus and stir fry for a while, pour in the egg liquid, and mix well.
Method 4: Eat with cereals and beans
When eating eggs, match whole grains with beans such as oats, buckwheat, chickpeas, mung beans, etc., and use the dietary fiber, oligosaccharides and other phytochemicals in them to lower the Possible risks of cholesterol in eggs.
Finally, there is a reminder, that is, the healthy operation method of scrambled eggs. When scrambled eggs, if you first put oil to fry eggs, then put oil to fry side dishes, and finally mix them, you will put two parts of oil. Not only is the heat added, but the side dishes and eggs have little interaction. It is much better if you use the one-time frying method – that is, you only put oil once, fry the side dishes first, and then pour in the egg liquid when it is almost cooked, so that the side dishes and eggs are integrated.
This has 3 advantages: First, it saves half of the oil and reduces the heat. The second is that the eggs and side dishes can be better combined, especially those vegetables that can be chopped, and the effect may be better. The third is to reduce cholesterol oxidation. If eggs are exposed to hot oil directly, the oxidation of oil will promote the oxidation of cholesterol, and oxidized cholesterol will be more dangerous for cardiovascular disease. If eggs are in contact with chopped vegetables, and the temperature does not exceed 100 ℃, cholesterol oxidation will also be greatly reduced.
In short, you don’t have to give up eggs, a protein-rich, cheap, and easy-to-cook ingredient because of a piece of scientific news.
