Good Lifestyle

Eggs are the only source of food that contains all the nutrients that people need after breast milk. Eggs contain large amounts of vitamins A, D, E and B and, thanks to the cholins they contain, an important role in brain function. Eggs are an indispensable ingredient for everything, from breakfast to salad dressings, sauces, casseroles, fried food and a variety of desserts, and they make up a large part of our annual food expenses in the United States alone. The advantages of eggs are diverse.
The egg yolk is one of the few foods that deliver vitamin D and in conjunction with sufficient solar radiation, eggs prevent bone diseases caused by vitamin D deficiency, especially in children. The protein in eggs is the highest quality of all foods. While the biological value of protein in eggs is 100 %, this value in milk is 85 %, in fish at 76 % and in beef at 74 %. In addition, the right consumption of eggs is also very important. Otherwise he can harm your body instead of using it. So what do you think the right way of eating eggs? Read on to learn more about it ...

Healthy: cooked eggs

Cooked eggs are a practical breakfast variant for many people. Whether soft, hard or cooked, this type of preparation is one of the healthiest ways to eat eggs. Cooked eggs ensure a feeling of satiety and make it easier for you to lose weight. It is even known that the egg diet is even practiced by those who want to lose weight.
If you cook eggs, you can fully exploit your nutritional value, because you don't need to add oil or other ingredients to cook them. A large egg with a weight of 50 grams contains 6 grams of lean protein, 5 grams of fat and about 77 calories.
In addition, cooked eggs are rich in different vitamins, including vitamin A, vitamin D, vitamin E and vitamin B12, which play an important role in immune function, vision, bone health and energy metabolism. Cooked eggs are a protein -rich food and contain all nine essential amino acids that the body needs to fulfill different functions, to repair damaged tissue and to support growth.
In order to benefit from the nutritional value of the eggs, when eating cooked eggs, you should make sure to eat the egg yolk, since the protein mainly consists of protein while the egg yolk contains most other nutrients.

Unhealthy: fried eggs

If you fry eggs in a large amount of oil or worse, in butter, then fried eggs are certainly harmful. Because roasting eggs in too much oil can destroy their natural healthy properties and even add harmful components to their body. If you cook with butter, the content of saturated fatty acids in your meal also quickly increases. This is an undesirable situation, since an excess of saturated fats in the diet is not good for your heart.
In addition, it is not just about the additional fat content, but also that fats are oxidized when cooking at high temperatures, which can lead to inflammation in the body when eating. To prevent this, you can use fat like avocado oil when roasting eggs that withstand high temperatures or cook at lower temperatures. If you cook with a healthy fat like olive oil, you can reduce the damage to a certain degree. The use of cooking spray or a non -stick -coated pan also minimizes the amount of the fat used.

Healthy: poached eggs

Admittedly, poaching eggs is not exactly the simplest cooking technique (if you master this technique, we are completely ear). But from a health point of view, poached eggs are one of the best options. Since they are cooked in water without the addition of fat or oil, you can enjoy your entire nutritional value (a lot of protein, little carbohydrates and little sodium) without additional additives.
Eggs contain fat and cholesterol, but in moderation you can be a healthy and balanced part of your diet, especially if you keep your cholesterol level under control.
Remember that the addition of additional ingredients such as salt or vinegar for poaching water can affect both the taste and consistency. For example, salt can change the taste and even cause the protein to fall.
Try the whirlpool method, a cooking tip: Create a whirlpool by stirring the water before you put the egg in carefully. This can help the egg to get a smooth, round shape.

Unhealthy: scrambled eggs

Vocide can be a healthy meal - especially if it is prepared in a non -stick -coated pan with a little cooking spray and without difficult additives. But the nutritional value really depends on what you mix in. If you add rich ingredients such as cheese, cream or too much butter, this simple dish can quickly turn into a high -fat, less healthy variant. But scrambled eggs can also become even more nutritious with the right extras.
Try a healthy variant: make a light omelet by mixing up a few tablespoons of lean milk and half a cup of chopped spinach. Cook it in a coated pan with some cooking spray. The spinach loosens the meal, delivers fiber - especially when it is combined with whole grain toast - and provides the dish with calcium, magnesium, phosphorus and vitamin C.

Healthy: steamed eggs

Cooking eggs is a classic method, but if you are looking for some variety, steam cooking is a great alternative. This is the perfect excuse to finally use the bamboo steam cooker on your counter. Due to the gentle heat of the steam cooking, the eggs are cooked more slowly, which leads to a delicate consistency. In addition, the likelihood of breaking while cooking is less likely - and they are often much easier to peel afterwards.
As with cooking, no additional oils or fats are required when steaming, which makes it a healthy cooking method.
If you have no experience with the vapors yet, don't worry - you just have to adjust the timing a little. For hard -boiled eggs, place them in a steam cooker with about one centimeter boiling water, cover them with a lid and dampen for 10-12 minutes. Do you prefer a soft, liquid egg yolk? Instead, try it with 6½ minutes and then immediately put the eggs into an ice cream pool so that you do not boil over.

Unhealthy: soufflé

Light, fluffy and undeniably elegant - the soufflé deserves its place as a culinary favorite, especially with lovers of upscale cuisine. But behind its delicate texture there is a rich mix of ingredients that can tip the scale towards unhealthy. Classic recipes, such as that of Gordon Ramsay on BBC Good Food, combine eggs with generous amounts of butter, milk, cheese and sophisticated flour. These additives are tasty, but bring a high proportion of saturated fats, cholesterol and quickly digestible carbohydrates that have little nutritional value and, above all, do not contain any fiber.
However, Soufflé fans don't quite have to do without it. With a well thought -out exchange of the ingredients, this dish can be transformed into a lighter, more nutritious variant. Try to replace the whole milk with a fat -free version, reduce the cheese and add fiber -rich vegetables such as spinach and antioxidant -rich garlic. The American Heart Association even recommends using less egg yolk to lower cholesterol levels and to replace conventional flour with low -sodium whole grain bread in order to obtain additional fiber and a healthier note.