How to eat eggs to lose weight? Beware of high cholesterol

Eggs are rich in protein and are an important weapon during the weight loss period. The egg diet method is to eat eggs three meals a day, coupled with vegetables, fruits, bread and other non-staple foods to achieve the effect of losing weight. But although eggs can lose weight, the cholesterol in them is not low. Is it really okay to eat eggs three meals a day?

Does eating eggs often cause cholesterol to be too high?

Egg yolks are indeed rich in cholesterol. But eggs are not the main source of cholesterol, and the body itself synthesizes cholesterol.

For example, adult men synthesize about 1000mg of cholesterol a day, while an egg only contains 200mg of cholesterol, and only 1/4 to 1/5 of this 200mg will be truly absorbed by the body. However, if you cook eggs incorrectly, the harm of these cholesterol will be greatly increased. When you prepare to make it into a dish and heat it, the oxidation level of fat and cholesterol in the egg will increase, and the longer it takes to cook, the more fat and cholesterol will be oxidized.

This oxidized cholesterol can cause damage to the endothelium of your blood vessels, induce arteriosclerosis, and even change the DNA in your body.

Healthy people with normal blood lipids can eat a whole egg every day. People with hypercholesterolemia can also eat eggs. In order to reduce the total cholesterol content, they need to reduce the intake of some high-cholesterol foods in the diet that day after eating eggs, especially animal internal organs such as heart and liver. There are no more than three or four eggs per week, and try to eat as little egg yolks, including various fish eggs, crab roe, etc. Vegetable oil should be used as cooking oil. In addition, the amount of sugar must also be limited. It is best to ban the consumption of pure sugar foods or beverages.

How to eat eggs to lose weight:

In addition to traditional boiled eggs, we can also make eggs into many delicious dishes.

1. Luffa shrimp egg soup

Ingredients: 250 grams of loofah, 50 grams of dried shrimp, 2 eggs, 1 piece of chicken essence broth, chopped green onion, appropriate amount of salt

Production method:

1. Scrape off the skin of the loofah and cut it into diamond-shaped pieces; beat the eggs with salt and evenly; soak the shrimps in warm water to soften.

2. Fire the wok, heat the oil, pour in the egg liquid, spread out into golden egg cakes on both sides, cut them into small pieces with a shovel, and shovel them out for later use.

3. Put the oil in the pan and heat it up. Add the chopped green onion and stir-fry until fragrant. Add the loofah and stir-fry until soft. Add appropriate amount of boiling water, chicken essence clear soup, and dried shrimp to boil. Cook for about 5 minutes. Add the eggs and cook for another 3 minutes. At this time, the soup becomes white, adjust to salty and light to serve the pan. The key to this soup is that the eggs must be fried until they are golden on both sides so that the aroma can be fragrant; see the tips of scrambled eggs.

2. Scrambled eggs with onions

Raw materials:

4 eggs, about 150g onion, 80g ham, half a teaspoon of salt, soy sauce, sesame oil, and a little pepper

Production method:

1. Knock the eggs in a large bowl, add salt and a little pepper and beat well; peel the onions, wash them, and cut them into grains; rinse the ham clean, and cut them into thin or shredded pieces.

2. Put a small amount of oil in the wok, heat it up, add the onion and stir fry for a while, and shovel it out; after cooling, pour it into the egg liquid together with the ham, and mix well.

3. Divide the mixture into two portions, stir-fry each portion with 2 tablespoons of oil, and add appropriate amount of soy sauce and sesame oil. When frying the eggs, make sure the oil is hot; if you want the ham to be more fragrant, you can stir-fry it with the onions first.

3. Stewed eggs with milk

Put fresh milk and sugar in a 1/2-liter glass measuring cup, heat on high heat for 1 minute and 30 seconds until the milk and sugar are dissolved but not yet boiled, stir well.

2. Beat the eggs evenly with chopsticks in a bowl (but don't make too much foam), pour in about 1/3 cup of hot milk and beat well, then add the egg liquid to the hot milk in the measuring cup, beat a few more times, and drop Add sesame oil and mix well.

3. Pour the egg liquid into an ordinary rice bowl through a small dustpan. Without covering, place it near the edge of the turntable and heat it on slow heat (10% heat) for 20 minutes. Move the bowl 180 degrees during heating (that is, move the side that was previously near the center of the turntable to the edge of the turntable).

4. Leave the tender egg for 5 minutes until the center part solidifies.

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