How to boil eggs properly
According to Dr. Lê Thị Hải, a nutrition expert at the National Institute of Nutrition, boiled eggs retain 99% of their nutritional components, while soft-boiled eggs retain 98%, hard-boiled eggs retain 81.1%, poached eggs or eggs cooked in milk retain 92.5%, and raw eggs retain 30-50%. Therefore, boiling eggs is the best way to preserve the most nutrients.
However, many people unknowingly reduce the nutritional value of eggs, both chicken and duck eggs. Here are the common mistakes that many people make when boiling eggs.
Mistakes when boiling eggs
Overcooking
Many people believe that the longer the eggs are cooked, the better, and the safer it is for their health. However, this is a misconception. Overcooking eggs causes the iron inside the yolk to accumulate and create a greenish film on the surface of the yolk.
This iron will make it difficult to digest and cause bloating. Additionally, overcooking eggs also diminishes their fresh and delicious flavor, affecting the taste when eating eggs.
Cooling boiled eggs in cold water
Almost everyone has the habit of cooling boiled eggs in cold water to make them easier to peel, but this inadvertently allows bacteria to enter the eggs.
Normally, eggs have a protective membrane that prevents bacterial contamination. However, when eggs are boiled, this membrane is removed.
Cold water contains many bacteria and germs, and during the cooling process, they can penetrate the eggs and cause harm when consumed.
Furthermore, when eggs are cooled in water, the air pocket inside the egg, which serves as a protection, is also broken when the temperature suddenly drops.
The invading bacteria can alter the composition and nutrients of the eggs, affecting not only the digestive system but also causing illness.
Boiling eggs in boiling water
A common mistake many homemakers make when boiling eggs is putting them in boiling water. Eggs should be cooked in cold water. When the water temperature and egg temperature are the same, the eggs will cook evenly and not crack.
Reheating eggs
Many families have the habit of reheating leftover food, including eggs. However, cooked chicken eggs, when left overnight, will cause the protein to become toxic. If consumed, the body cannot absorb the nutrients, leading to cancer.
Slightly cooked eggs
Slightly cooked or soft-boiled eggs are favored by many people because they believe that the eggs will have the best nutritional benefits in this state.
In reality, slightly cooked eggs have the risk of being contaminated with bacteria and germs, causing diarrhea. In addition, the “half-cooked” state of the protein will also make it difficult to absorb into the body.
Boiling too many eggs at once
You should not boil too many eggs at once. Arrange the eggs in a single layer and avoid stacking them, so that they cook evenly and do not crack.
Boiling very fresh eggs
Eggs may be difficult to peel if they are boiled when they are too fresh. Therefore, for boiled eggs, it is recommended to use slightly older eggs. Eggs that have been stored for a period of time lose moisture through tiny pores in the shell and the air pocket at the larger end. Additionally, the pH of the shell increases over time, making it easier to peel. It is recommended to purchase eggs one to two weeks before consumption and store them in the refrigerator.
Keeping boiled eggs overnight
If boiled eggs are left overnight, they will be exposed to air for an extended period, causing oxidation and a significant loss of nutrients.
If soft-boiled eggs are left overnight, the nutrients in them will produce bacteria. Consuming improperly stored eggs can be harmful to health.
Proper way to boil eggs without losing nutritional value
A simple method is to place the eggs in a pot, cover them with cold water, bring the water to a boil, then reduce the heat and cover the pot for about 10 minutes if you want fully-cooked eggs.
When boiling eggs, you can add a little salt to the water or rub the eggshells with lime to prevent cracks. If the eggs are refrigerated, take them out about 15-20 minutes before boiling.
Do not cover the pot tightly or use high heat. Add a little vinegar to the water to prevent the whites from spreading if the eggs crack during boiling.
People who should avoid eating eggs
According to Health & Life, eggs are a very healthy food. However, for some people, eating eggs is not recommended, especially for those with certain conditions:
Diabetes
Eggs are a food that contains a high amount of omega-3 fatty acids, as well as vitamins, proteins, and other beneficial nutrients, but they also contain a high amount of cholesterol and saturated fat. These “culprits” can cause type 2 diabetes. Nutrition experts advise individuals with diabetes to limit their egg consumption.
People with fever
For people with a fever, especially children, eating eggs can increase the body temperature without dissipating heat, similar to “adding fuel to the fire,” making the fever worse. Therefore, when having a fever, it is not advisable to eat eggs. Instead, drink plenty of water with a pinch of salt, consume fresh fruits and vegetables, and avoid high-protein foods.
People with cardiovascular disease
A study by scientists at Western University (Canada) found that individuals with a history of cardiovascular disease who regularly consume more than 3 eggs per week can cause plaque buildup and narrow the space inside the arteries, making blood circulation more difficult and requiring the heart to work harder, increasing the risk of heart disease and stroke.
In addition, the high cholesterol content in eggs is also not good for individuals with atherosclerosis and coronary artery disease, as it narrows and blocks the arteries.
People with gallstones
Eggs are a food with a high protein content, and in individuals with gallstones, the stimulation from long-standing stones in the gallbladder reduces the contraction function of the gallbladder. If patients with gallstones consume high-protein foods like eggs, the intestines will release substances that cause the gallbladder to contract, causing the already diseased gallbladder to work harder, leading to symptoms such as pain and nausea.
People with diarrhea
In addition, people with diarrhea should also avoid eggs as they are a protein and fat-rich food. Consuming eggs can worsen the condition of diarrhea.
People with liver disease
Duck eggs and egg yolks are foods that contain high levels of fat and cholesterol.
According to the analysis, 100g of duck eggs contain 14.7g of fat, while the protein content is only 13g, and the cholesterol content is 634mg. The cholesterol content in egg yolks is even high at 1522mg.
All of these substances are metabolized in the liver, and as a result, they increase the burden on the liver, which is not good for liver function recovery. Therefore, individuals with hepatitis and fatty liver should not eat eggs.
People with egg allergies
Eggs are the second most common cause of food allergies in children after cow’s milk. About 1.5% of children are allergic to chicken eggs. However, about 80% of children outgrow egg allergies by the age of 6.
Most of the proteins that cause allergies are found in the egg white, while the proteins in the egg yolk are less allergenic. Due to the similarity between chicken eggs and other types of eggs, individuals allergic to chicken eggs often have allergies to duck eggs, goose eggs, etc. Therefore, if you have an egg allergy, it is best to avoid eggs to prevent adverse effects on other organs in the body.
According to Giáo dục thời đại
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