How to make eggs delicious?

Among all kinds of foods, the way to eat eggs is almost the most diverse. According to various research and experimental data, nutritionists listed three ways to eat eggs, and finally found that "boiled eggs with shells" ranked first in any list.

"Heart Friendly Rankings":

First place: boiled eggs with shells. Without adding a drop of oil, the cooking temperature is not high, and the cholesterol in egg yolk is not exposed to oxygen (once cholesterol is oxidized, it will become one of the most serious cardiovascular health threats), so it is the most beneficial way to eat for the heart.

Second place: poached eggs.

Third place: egg drop soup, steamed eggs.

Fourth place: fried eggs.

Fifth place: scrambled eggs. It refers to an omelet fried with a small amount of oil, so the cholesterol in the egg yolk is not oxidized much.

Sixth place: scrambled eggs. After the eggs are scattered and fried, the cholesterol in the yolk contacts with the air more fully and oxidizes more. Eggs absorb more oil and use more oil.

"protein's Best Digestion Ranking":

First place: boiled eggs with shells. Studies have shown that the protein digestibility of boiled eggs is as high as 99.7%, which can be almost completely absorbed and utilized by the human body.

Second place: fried eggs and scrambled eggs. The protein digestibility of these two methods is 98%.

Third place: scrambled eggs. The protein digestibility was 97%. Fourth place: Steamed eggs. The protein digestibility was 92.5%. Fifth place: raw eggs. Protein digestibility is only 30%-50%.

"Vitamin storage list":

First place: boiled eggs with shells. The heating temperature is low, and the nutrition is fully preserved.

Second place: Steamed eggs. When the heating temperature is low, the loss of water-soluble vitamins such as riboflavin and lutein is less.

Third place: poached eggs. When the heating temperature is low, there is a little loss of water-soluble vitamins.

Fourth place: fried eggs. When the heating temperature is high, all fat-soluble vitamins and water-soluble vitamins such as vitamins A, D, E and K are lost.

Fifth place: scrambled eggs. When the heating temperature is high, all the vitamins are lost.

Sixth place: scrambled eggs. High heating temperature leads to more vitamin loss.

It is not enough to know which egg is the best. If the operation is wrong, it will not only make the taste worse, but also affect the nutrition and even produce harmful substances.

Boiled eggs: put the eggs in a pot with cold water, slowly heat them, cook them on low heat for 3 minutes, and then soak them for 5 minutes after the fire stops. The eggs cooked in this way are tender, the yolk is not old, and protein has the best denaturation degree and is the easiest to digest. When eggs are boiled for more than 10 minute, not only will the taste get old, but also a lot of vitamins will be lost, and protein will become difficult to digest.

Boil poached eggs: When the water boils, beat in the eggs and turn to low heat. Salted poached eggs can be added with tomatoes, vegetables and so on. And sweet can also add fermented grains, red dates, medlar and other ingredients.

Egg custard: Do not add oil or salt when mixing eggs, which will easily destroy the colloid of eggs. The steamed egg custard is thick and hard. Don't stir hard, stir several times, steam in the pot to ensure uniform stirring. In addition, adding a little milk to the steamed custard can make it taste smoother and more nutritious.

Fried eggs: It's better to use low heat and less oil. Some people like to fry egg whites crispy, which will not only lose nutrition, but also produce carcinogens. It's best to fry only one side, the egg white will solidify.

Spread eggs: use less oil, preferably medium heat. If the omelet is spread thicker, it will be more conducive to preserving nutrition.

Scrambled eggs: It is best to use medium fire instead of big fire, otherwise it will lose a lot of nutrients and make the eggs hard. But the fire is too small, because after a long time, the water loses more, and the dried eggs will affect the texture.