Content
Eating egg daily is not bad for your health as long as it is included in a balanced and varied diet, which can bring several benefits to the body, such as helping to control cholesterol, favoring muscle mass gain or preventing eye diseases, for example.
The egg was known to be bad for your health because its yolk is rich in cholesterol, but studies show that the cholesterol present in natural foods has a low risk of being bad for your health. In the case of processed foods there is an imbalance and dysregulation of cholesterol, as is the case with bacon, sausage, ham, sausage, filled cookies and fast food.
Thus, the ideal is to cook the egg in the most natural way possible, with water, for example, avoiding using processed fats such as oil or butter.
How many eggs can I eat a day?
Studies do not show a consensus on the amount of eggs allowed per day, but consuming about 1 to 2 units per day is good for health in healthy people, according to the American Heart Association. In the case of people with diabetes and heart problems, the ideal is that consumption is a maximum of 1 unit per day. In all cases, it is important that the egg is part of a balanced diet, so that it is possible to maintain adequate cholesterol and blood glucose levels.
Although the egg is a very nutritionally rich food, it also has calories and, therefore, those who are on very restricted diets for weight loss should consume egg in moderation. Check the nutritional table of the egg and its health benefits.
Clarify the doubt about egg consumption and cholesterol in the following video:
How to prepare eggs in a healthy way
Some healthy ways to prepare the egg and reap the benefits of this food include:
1. Cooking in the microwave
An easy and practical recipe is to prepare the egg in the microwave, as it does not take oil. To do this, heat a deep dish in the microwave for 1 minute, open the egg in the dish, season and pierce the yolk, so that it does not burst. Then, put everything in the microwave for another minute.
2. Make poche egg
To make the poche version, put a pot of water to boil and when the first bubbles appear, stir the water with a spoon, always turning in the same direction. Then, the egg should be carefully broken into the pan, allowing the egg to cook like this for about 7 minutes.
Finally, remove it with the help of a slotted spoon, allowing the water to drain before placing it on the plate to serve.
3. Fry egg with water
To avoid using oil, place the egg in a well-heated nonstick pan, add 1 tablespoon of water and cover the pan so that the egg cooks with steam.
4. Egg farofa
For each egg, 4 tablespoons of manioc flour, 1 tablespoon of chopped onion and half a tablespoon of oil, butter or margarine should be used. You should brown the onion in butter, add the egg and when it is almost cooked, add the flour gradually.
5. Egg omelet
For those who cannot eat egg yolks in excess, the ideal is to make an egg white omelet.
Ingredients:
- 3 clear;
- 1 tablespoon of water or milk;
- 1 cup of cooked vegetables (tomatoes, carrots, broccoli);
- ¼ cup of cheese tea cottage or ricotta;
- Salt and black pepper to taste.
Preparation mode
In a container, mix the egg whites, milk and spices. Place in a preheated skillet and cook for 2 minutes. Add the stuffing of vegetables and cheese, or stuff as you wish, letting it cook until the cheese has melted.
Raw egg increases risk of intestinal infection?
Raw or undercooked eggs may contain the bacteria Salmonella sp., which causes fever, vomiting and severe diarrhea, being even more dangerous in children. Therefore, one should avoid its rare consumption and also products that have raw eggs as ingredients, such as mousses, mayonnaise, toppings and cake fillings.
Test to see if the egg is good
A good way to know if the egg is still good to eat is to put the egg still intact in a glass of water. If it floats it is because it already contains a lot of air inside, and because of that it is old or damaged and should not be consumed. The ideal is to consume only the egg that is in the bottom of the glass or in the middle of the water.
White or brown shell eggs bring the same health benefits, and it is important when buying to observe only the quality of the shell, which must be clean, matte and without cracks. At the time of preparation, the egg white should be thick and viscous and the yolk firm and centralized, without falling apart after the shell has broken.
It is also important to remember that eggs should be kept in the refrigerator, preferably inside, as the glacier door undergoes many temperature variations, which impairs the preservation of this food.