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How vigorous is the eggs? – The Novel York Times
Mar
For many nutrition experts, eggs are gold – one of the most available and inexpensive sources of protein.
And although the “inexpensive” part can now be the subject of discussion, because the flu of birds raises prices, experts indicate that eggs are still cheaper than a lot of lean meat and fresh fish.
In addition, they are versatile, portable (when they are challenging) and basic elevators for every up-to-date in cooking.
Here’s what we know about them, as well as some favorite recipes from New York Times Cooking.
They are high in cholesterol – but not one that harms your health.
When Dr. Martha Gulati, director of preventive cardiology at Cedars-Sinai Smidt Heart Institute, sees patients with high cholesterol, they often ask: “Can I eat eggs?”
This is a fair question. One egg contains 207 milligrams of diet cholesterol, i.e. about three times more than with Link to the sausage.
But cholesterol in eggs probably will not augment the risk of heart attack and stroke. This is because diet cholesterol and blood cholesterol are not the same, said Dr. Gulati. Blood cholesterol-especially low-density lipoprotein or LDL, causes that unsafe accumulation of plaque in arteries and veins.
She said that part of the blood cholesterol comes from diet cholesterol, but much more comes from your liver. Your liver does more LDL when you eat excess saturated fats. But eggs (unlike sausages) are not too greasy. One egg contains only 1.6 grams of saturated fat.
“Of all the things I am worried about people eating, the eggs are really not so bad,” said Dr. Gulati.
The scientific community was more divided into the risk of diet cholesterol, said Dr. Philip Greenland, professor of cardiology and preventive medicine at the Feinberg School of Medicine at Northwestern University. But Dietary guidelines for Americans Daily diet cholesterol limits in 2015, and in 2019, American Heart Association published an adviser The saying that diet cholesterol is not a stern problem for heart disease.
This does not mean that people should eat eggs in excess, said Dr. Genland. He said that studies that showed that eggs do not augment blood cholesterol, mainly on moderate egg intake – think one egg a day or two every other day.
They are a complete source of protein.
One egg contains over six grams of protein, which nutrition experts consider to be high, compared to its 70 calories.
As Sapna Batheja, dietitian and assistant to professor of food and nutrition at George Masonic, said, there is also a key benefit.
Proteins – design elements of your body – are made of various combinations of 20 amino acids. Dr. Batheja said that your body can make 11 amino acids, but you must get the remaining nine of the food. Eggs contain all nine, which makes them a “complete” source of protein.
They are wealthy in choline.
Eggs are one of the highest sources multi -purpose choline of nutrientsWhat is vital, among others, for muscle control, metabolism, nervous system, mood and memory.
Your body can make choline yourself, but not as much as he needs, said Razan Halllak, a dietitian at Ohio State University Wexner Medical Center.
One egg contains 169 milligrams of choline, which means that two eggs can put you well on the way to a daily recommendation of 550 milligrams for adult men and 425 milligrams for women.
A stern choline deficiency is infrequent in general society, but most people who are pregnant or nursing are not enough. Dr. Batheja said that nutritious plays a role in maintaining and creating vigorous cells, and this is vital for Early brain development.
Ready to crack?
Experts say that no matter how you prepare them, eggs provide high -quality protein and nutrients. (But make sure cook them all the way to avoid salmonella.)
If you are trying to reduce fat saturated in your diet, Dr. Batheja suggested cooking eggs with minimal butter. And if you cook them with oil, it’s best to apply a vigorous option, such as olive oil.
“Hard-boiled eggs They are absolutely fantastic – she added. This method only requires water.
And although the white omelette is completely non -fat, experts usually do not advise in this direction. This is because most of the nutrients of eggs, including choline, are in yolk.
To make sure you eat healthier when eating eggs, Dr. Gulati recommended paying attention to the rest of the plate. People often combine eggs with fatty foods such as sausage and bacon, which, unlike the eggs themselves, augment the risk of heart disease.
Instead, try to combine them with a lot of fruit, vegetables and full grains. Here are some ideas Enjoy cooking.
Shakshuka usually starts from the tomato base to the peppeatics for cooking eggs. Here, the eggs are set in a withered chard sauce and finished with jalapeño kick.
Delived with spices and fresh ginger, this tomato sauce pours boiled eggs with taste.
Recipe: Egg curry
