有关鸡蛋的一些小知识

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各位朋友，大家好，现在是“每天健康三分钟”时间，我是道简-心血管康复医生集团的临床营养师喻昕炀。今天我给大家讲讲鸡蛋的一些小知识：

土鸡蛋 V.S 洋鸡蛋

土鸡蛋胆固醇是洋鸡蛋的2.3倍，脂肪含量更高，土鸡以进食青草、小虫、谷粒为主，因此土鸡蛋蛋黄较大，口感好，吃起来更香。而洋鸡进食的是配方饲料，营养全面，虽胆固醇和脂肪含量低，但铁、钙、镁等矿物质含量更高。二者各有优势，不能单纯说谁比谁更营养。

生长发育期的婴幼儿、青少年需要更多脂类构成身体成分，供给必须脂肪酸和能量，更适合选择土鸡蛋；而老年人常存在脂代谢异常等问题，更适合选择洋鸡蛋。

双黄蛋

双黄蛋两个卵黄要比普通鸡蛋大一些，大约有80g，事实上，双黄蛋和单黄蛋的主要成分一样，只是蛋黄含量翻倍。

生鸡蛋 V.S 熟鸡蛋

熟鸡蛋更好。鸡蛋加热后抗生物素和抗胰蛋白酶会分解，生鸡蛋中蛋白质结构相对致密，煮熟后更有利于消化和吸收。另外鲜蛋蛋壳表面常携带禽粪、血污、变质饲料等污物以及大量微生物，熟鸡蛋能避免这些安全问题。

高血脂人群能不能吃鸡蛋？

很多高血脂患者因为蛋黄胆固醇含量较高拒绝吃鸡蛋，这种做法是不恰当的。胆固醇是人体必需营养物质，虽然蛋黄胆固醇含量高，但蛋黄中也含可降低胆固醇的卵磷脂，且人体能自动调节胆固醇水平。对高脂血症患者来说，每天摄入的胆固醇应控制在300毫克以内，而一个蛋黄胆固醇含量一般在200多毫克，高脂血症患者每周吃3-5个鸡蛋是没有问题的。

鸡蛋应该如何选？

一看，二摸，三掂、四听

一看外观，新鲜鸡蛋蛋壳外面呈霜状，无光泽而清洁，劣质蛋，白霜脱落，壳色油亮，或有霉斑。

二摸手感，良质鲜蛋蛋壳粗糙，劣质蛋蛋壳光滑。

三掂重量，新鲜蛋重量适中，质均，劣质蛋掂着较轻，轻轻摇晃，有震荡感。

四听声音，良质鲜蛋，蛋蛋相碰声音清脆，手握蛋摇动无声。

鸡蛋怎么吃最营养？

水煮蛋最推荐，但不能煮老，否则不但不好吃，蛋黄表面还会形成灰绿色的硫化亚铁层，很难被人体吸收。滑嫩的蒸蛋、蛋汤适合老人和幼儿，煎蛋、炒蛋应小火、少油，时间别太长。

最后祝大家身体健康，生活愉快。想要了解更多心血管科普小知识，请关注我们，咱们下期见。

【英文版】

Rights and wrongs about eggs

Dear friends, nice to meet you!Now it is time for “Health talk for three minutes every day”,My name is Yu Xinyang, a clinical dietitian of Daojian Doctor Group of Cardiovascular Rehabilitation.Today I will mainly introduce some knowledge of eggs.

Native eggs v.s battery eggs

The native egg’s cholesterol is 2.3 times higher than that of battery egg,and it's higher in fat.The native chickens mainly eat grass, insects and grains,so the egg yolk is larger, and it tasted good and more delicious.However, the battery chickens eat formula feed, and the nutrition of egg yolk is comprehensive,although the cholesterol and fat content are low,its mineral contents such as iron, calcium and magnesium, etc. are higher.Both have their own advantages, we can not simply say which one is more nutritious.

Infants and teenagers during their growth and development period need more lipids to form the body components，and they need more essential fatty acids and energy,who are more suitable for choosing native eggs.And the elderly often have problems such as abnormal lipid metabolism,who are more suitable for choosing battery eggs.

Double yolk eggsThe yolk of a double yolk egg is larger than that of an ordinary egg, about 80 g.In fact, the double yolk eggs have the same main ingredients as the single yolk eggs, it's just the egg yolk content doubled.

Raw eggs V.S cooked eggs

Cooked eggs are better.When eggs are heated, antibiotics and trypsin are decomposed,and the protein structure in the raw eggs is relatively dense, it is more favorable for digestion and absorption after cooking.In addition, the eggshell surface of fresh eggs often carries contaminants such as poultry manure, blood stains, spoiled feed and a large number of microorganisms.and cooked eggs can avoid these problems.

Can hyperlipidemia crowd eat egg?

Many hyperlipidemia patients refuse to eat egg because of the high cholesterol content in the yolk,this way is not appropriate.Cholesterol is an essential nutrient for human body,Although the cholesterol content of egg yolk is high,the egg yolk also contains cholesterol-lowering lecithin,and the human body can automatically regulate cholesterol level.For people with hyperlipidemia,the daily intake of cholesterol should be controlled within 300 mg,but an egg yolk generally has more than 200 milligrams of cholesterol, there’s no problem for them to eat 3 to 5 eggs per week.

How to choose egg?look, touch, weigh in hand and listen.First, look at the appearance.The eggshells surface of fresh eggs are frosty, dull and clean.but inferior eggs with the white cream off, shell color bright or mildew spots.Second, touch. The shell of a good egg is rough while that of a bad egg is smooth.Three, weigh in hand. The fresh eggs are of moderate weight and uniform texture.while the inferior eggs are lighter,and you can feel a sense of shock when shaking gently.Four, listen. For good fresh eggs, the sound of eggs hitting each other is crisp, shaking the egg in your hand makes no noise.

How to eat the most nutritious eggs?Boiled eggs are most recommended, but you can't overcook them, Otherwise, it will not taste good, and the egg yolk surface will also form a gray-green ferrous sulfide layerwhich is hard to be absorbed by the human body.

The smooth and tender steamed eggs and egg soup are suitable for the elderly and children.The fried eggs and scrambled eggs should be cooked with small fire, less oil, and the cooking time should not be too long.

Finally, I wish you all good health and a happy life! To learn more knowledge about cardiovascular disease, please pay attention to us.See you next time.