Good Lifestyle

The egg is considered one of the best foods for human beings thanks to its high quality protein content (about 6 or 7 grams per unit), vitamins such as A, B12, D, Riboflavin, folate and niacin, and minerals such as calcium, phosphorus, selenium, iron and zinc. In addition, it is very easy to prepare and take more than one from trouble. However, you manage to take advantage of the benefits of the egg will depend a lot on the type of preparation you choose. Here we present 3 healthy ways, 3 nothing healthy and 3 that will depend on some adjustments.

Healthy preparations:

- Hard eggs (boiled or steamed)

Not depending on fats or oils for cooking, hard eggs are one of the healthiest preparations. The key is to cook them in boiling water for at least 9-12 minutes, or between 10-12 minutes to the lid, to ensure that the yolk is well cooked and all the risk of survival of bacteria such as salmonella is eliminated. Once this time has passed, the eggs must be immersed in ice water to stop cooking and thus protect the nutrients. The best thing about this type of preparation is that it can be done in advance and have hard eggs available in the fridge for up to a week, which is very practical.

- Escalfados or Poché

This preparation is healthy for the same reason as hard eggs: they are cooked in water, without adding fats or oils. The only bad thing about this technique is that it is a bit more difficult to dominate. To climb, you have to boil the water, lower the heat, turn the water with a whipper to form a kind of whirlpool and carefully cascad an egg in the center, so that it is cooked wrapping itself on itself for about 3 minutes. When cooked over low heat, the yolks remain intact and the risk of cholesterol oxidation is limited. This also helps the body to digest proteins better.

- Microwave

You surely think of those videos that were viral of eggs that exploded after being cooked in the microwave. Well, it should be noted that these cases were already cooked hard eggs that were overheated in a microwave, which makes the yolk be filled with steam and exploit. So, if you want to reheat a hard egg, you must make holes first with a fork. But in the case of cooking eggs from scratch, the microwave is perfect to make them "scrambled" or "soufflé" type, that is, without peel and smoothies in an apt bowl. Thus, you can cook them without oil or fat and without risks.

NON -HEALTHY PREPARATIONS:

- fried

It is explained on its own. In addition to frying the eggs they absorb much of the oil or fat, which you will end up consuming, a study published in the International Journal of Food Sciences and Nutrition He assured that high temperatures reduce the amount of vitamin A of the egg by up to 20 %. While many people consider that using healthier fats, such as butter or olive oil, can minimize the damage of frying eggs, the truth is that these fats also release substances that can be toxic at high temperatures. Therefore, it will always be the best to cook the eggs in an non -stringent fry without fat, or with only a few drops of oil.

- Warm

Water or water -giving eggs are quite popular in many cultures and are also considered "beautiful" thanks to the fact that to serve them, special supports are usually used that make you feel in a period film. Although they do not have fat in their preparation (they are put in boiling water for only 5-6 minutes, enough for clear set but the yolk is soft), the problem is that many times, if cooking is not perfect, the parts can be too raw and this increase the risk of salmonlala or digestive problems. Therefore, it is preferable to avoid them if you have no experience preparing them.

- Raudos

According to the United States Department of Agriculture (USDA), eggs must be cooked at at least 160 degrees Fahrenheit (71 degrees Celsius) so that its consumption can be safe. And not even buying the most organic and pasteurized eggs that you get you can minimize the risk of salmonella, other bacteria or indigestion if you eat them raw. In addition, it is proven that the body better assimilates the protein when it is cooked, so forget about liquefying them with your milkshakes as you have seen in movies and be careful when preparing mayonnaise or homemade sauces.

Preparations you can modify to make them healthy:

- Revueltos and omelet or omelet

The problem with scrambled eggs and tortillas is usually that a lot of butter, oil and cream for preparation is used. Also, many times they cook too much and this "kills" a large part of the nutrients of the eggs. But if you reduce the amount of fats using a good nonstick pan, you change the cream for skim milk or Greek yogurt and add all kinds of vegetables to increase fiber and vitamins content, you can transform this preparation into an excellent dish for your health.

- Baked, in Soufflé or Quiche type

In addition to the issue that these preparations contain enough fat and creams as well as in the previous point, they also contain flour that raise carbohydrate content and make it more difficult to control the cooking level of eggs. Also, many of these preparations add different types of cheeses, which affect caloric content. The BBC Good Food web portal points out that opting for milkshafts and casual cheeses and whole wheat flours, reducing the amounts of fats and adding many vegetables to the preparations, the nutritional quality of these dishes can be greatly improved.

- Eniababados or salads

Many times, an "egg salad" is not an option as healthy as it sounds. The typical cold salads found in outdoor events or the famous devilish eggs that are served as snacks are preparations full of mayonnaise, an egg and oil -based sauce. Some people even add sugar or honey to the dressing, and as these recipes are usually prepared in large quantities, the eggs are usually cooked. To make your healthy version, change the mayonnaise for Greek yogurt and sugar for a safe sweetener.