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1.鸡ji蛋dan怎zen么me吃chi最zui营ying养yang?
鸡ji蛋dan吃chi法fa多duo种zhong多duo样yang,就jiu营ying养yang的de吸xi收shou和he消xiao化hua率lv来lai讲jiang,煮zhu蛋dan为wei100%,炒chao蛋dan为wei97%,嫩nen炸zha为wei98%,老lao炸zha为wei81.1%,开kai水shui、牛niu奶nai冲chong蛋dan为wei92.5%,生sheng吃chi为wei30%~50%。由you此ci来lai说shuo,煮zhu鸡ji蛋dan是shi最zui佳jia的de吃chi法fa,但dan要yao注zhu意yi细xi嚼jue慢man咽yan,否fou则ze会hui影ying响xiang吸xi收shou和he消xiao化hua。
注zhu意yi:茶cha叶ye蛋dan应ying少shao吃chi,因yin为wei茶cha叶ye中zhong含han酸suan化hua物wu质zhi,与yu鸡ji蛋dan中zhong的de铁tie元yuan素su结jie合he,会hui对dui胃wei起qi刺ci激ji作zuo用yong,影ying响xiang胃wei肠chang的de消xiao化hua功gong能neng。
2.不bu同tong年nian龄ling段duan的de人ren吃chi鸡ji蛋dan的de方fang法fa有you不bu同tong吗ma?
虽sui然ran煮zhu鸡ji蛋dan最zui营ying养yang,但dan对dui消xiao化hua功gong能neng没mei有you完wan善shan的de儿er童tong来lai说shuo,煮zhu鸡ji蛋dan比bi较jiao不bu易yi消xiao化hua。
对dui婴ying儿er来lai说shuo最zui好hao是shi吃chi煮zhu鸡ji蛋dan中zhong的de蛋dan黄huang,将jiang之zhi碾nian成cheng粉fen末mo,加jia水shui或huo奶nai食shi用yong。
就jiu孩hai子zi而er言yan,鸡ji蛋dan的de做zuo法fa要yao多duo样yang、口kou味wei要yao多duo变bian才cai能neng引yin起qi他ta们men的de食shi欲yu。
对dui低di龄ling幼you儿er来lai说shuo可ke以yi吃chi蒸zheng鸡ji蛋dan羹geng、蛋dan花hua汤tang、水shui泼po蛋dan和he煎jian荷he包bao蛋dan。需xu要yao食shi用yong流liu质zhi饮yin食shi时shi,可ke用yong牛niu奶nai或huo豆dou浆jiang冲chong蛋dan花hua。
稍shao大da的de儿er童tong可ke以yi食shi用yong炒chao鸡ji蛋dan、蛋dan饺jiao、金jin钩gou千qian层ceng卷juan、蟹xie粉fen蛋dan等deng。
3.煮zhu鸡ji蛋dan要yao注zhu意yi什shen么me?
煮zhu鸡ji蛋dan是shi常chang用yong的de吃chi法fa之zhi一yi,但dan若ruo煮zhu不bu得de法fa,往wang往wang会hui使shi蛋dan清qing熟shu而er蛋dan黄huang不bu熟shu;或huo煮zhu过guo头tou了le,把ba鸡ji蛋dan煮zhu得de开kai了le花hua,蛋dan白bai蛋dan黄huang都dou很hen硬ying,这zhe样yang都dou不bu利li于yu消xiao化hua吸xi收shou。
正zheng确que的de煮zhu法fa是shi将jiang鸡ji蛋dan于yu冷leng水shui下xia锅guo,慢man火huo升sheng温wen,沸fei腾teng后hou微wei火huo煮zhu2分fen钟zhong。停ting火huo后hou再zai浸jin泡pao5分fen钟zhong,这zhe样yang煮zhu出chu来lai的de鸡ji蛋dan蛋dan清qing嫩nen,蛋dan黄huang凝ning固gu又you不bu老lao。
据ju营ying养yang学xue家jia介jie绍shao,不bu同tong煮zhu沸fei时shi间jian的de鸡ji蛋dan,在zai人ren体ti内nei消xiao化hua时shi间jian是shi有you差cha异yi:“3分fen钟zhong鸡ji蛋dan”是shi微wei熟shu鸡ji蛋dan,最zui容rong易yi消xiao化hua,约yue需xu1小xiao时shi30分fen钟zhong;“5分fen钟zhong”鸡ji蛋dan“是shi半ban熟shu鸡ji蛋dan,在zai人ren体ti内nei消xiao化hua时shi间jian约yue2小xiao时shi;煮zhu沸fei时shi间jian过guo长chang的de鸡ji蛋dan,人ren体ti内nei消xiao化hua要yao3小xiao时shi15分fen。
“5分fen钟zhong鸡ji蛋dan”不bu仅jin软ruan嫩nen、蛋dan香xiang味wei浓nong,而er且qie有you益yi人ren体ti营ying养yang。美mei国guo医yi学xue界jie曾zeng发fa表biao研yan究jiu报bao告gao,24名ming成cheng人ren每mei日ri吃chi两liang个ge半ban熟shu蛋dan,6个ge星xing期qi后hou血xue脂zhi并bing没mei有you上shang升sheng,对dui人ren体ti有you益yi的de好hao胆dan固gu醇chun(HDL)反fan增zeng加jia10%。
4.鸡ji蛋dan一yi天tian吃chi多duo少shao最zui好hao?
鸡ji蛋dan是shi高gao蛋dan白bai食shi品pin,如ru果guo食shi用yong过guo多duo,可ke导dao致zhi代dai谢xie产chan物wu增zeng多duo,同tong时shi也ye增zeng加jia肾shen脏zang的de负fu担dan,一yi般ban来lai说shuo,孩hai子zi和he老lao人ren每mei天tian一yi个ge,青qing少shao年nian及ji成cheng人ren每mei天tian两liang个ge比bi较jiao适shi宜yi。
5.鸡ji蛋dan到dao底di有you哪na些xie营ying养yang物wu质zhi?
蛋dan白bai质zhi
鸡ji蛋dan含han丰feng富fu的de优you质zhi蛋dan白bai,每mei百bai克ke鸡ji蛋dan含han12.7克ke蛋dan白bai质zhi,两liang只zhi鸡ji蛋dan所suo含han的de蛋dan白bai质zhi大da致zhi相xiang当dang于yu3两liang鱼yu或huo瘦shou肉rou的de蛋dan白bai质zhi。鸡ji蛋dan蛋dan白bai质zhi的de消xiao化hua率lv在zai牛niu奶nai、猪zhu肉rou、牛niu肉rou和he大da米mi中zhong也ye最zui高gao。
鸡ji蛋dan中zhong蛋dan氨an酸suan含han量liang特te别bie丰feng富fu,而er谷gu类lei和he豆dou类lei都dou缺que乏fa这zhe种zhong人ren体ti必bi需xu的de氨an基ji酸suan,所suo以yi,将jiang鸡ji蛋dan与yu谷gu类lei或huo豆dou类lei食shi品pin混hun合he食shi用yong,能neng提ti高gao后hou两liang者zhe的de生sheng物wu利li用yong率lv。
脂zhi肪fang
鸡ji蛋dan每mei百bai克ke含han脂zhi肪fang11.6克ke,大da多duo集ji中zhong在zai蛋dan黄huang中zhong,以yi不bu饱bao和he脂zhi肪fang酸suan为wei多duo,脂zhi肪fang呈cheng乳ru融rong状zhuang,易yi被bei人ren体ti吸xi收shou。
其qi他ta微wei营ying养yang素su
鸡ji蛋dan还huan有you其qi它ta重chong要yao的de微wei营ying养yang素su,如ru钾jia、钠na、镁mei、磷lin,特te别bie是shi蛋dan黄huang中zhong的de铁tie质zhi达da7毫hao克ke/100克ke。婴ying儿er食shi用yong蛋dan类lei,可ke以yi补bu充chong奶nai类lei中zhong铁tie的de匮gui乏fa。蛋dan中zhong的de磷lin很hen丰feng富fu,但dan钙gai相xiang对dui不bu足zu,所suo以yi,将jiang奶nai类lei与yu鸡ji蛋dan共gong同tong喂wei养yang婴ying儿er就jiu可ke营ying养yang互hu补bu。鸡ji蛋dan中zhong维wei生sheng素suA、B2、B6、D、E及ji生sheng物wu素su的de含han量liang也ye很hen丰feng富fu,特te别bie是shi蛋dan黄huang中zhong,维wei生sheng素suA、D和heE与yu脂zhi肪fang溶rong解jie容rong易yi被bei机ji体ti吸xi收shou利li用yong。不bu过guo,鸡ji蛋dan中zhong维wei生sheng素suC的de含han量liang比bi较jiao少shao,应ying注zhu意yi与yu富fu含han维wei生sheng素suC的de食shi品pin配pei合he食shi用yong。
6.蛋dan白bai和he蛋dan黄huang谁shui更geng有you营ying养yang?
蛋dan黄huang和he蛋dan白bai的de蛋dan白bai质zhi都dou是shi优you质zhi蛋dan白bai,消xiao化hua率lv都dou很hen高gao。但dan是shi,蛋dan黄huang与yu蛋dan白bai的de其qi它ta营ying养yang成cheng分fen有you较jiao大da差cha异yi,蛋dan白bai以yi卵luan清qing蛋dan白bai为wei主zhu;蛋dan黄huang除chu了le含han丰feng富fu的de卵luan黄huang磷lin蛋dan白bai外wai,还huan含han有you丰feng富fu的de脂zhi肪fang和he、维wei生sheng素su和he微wei量liang元yuan素su,特te别bie是shi铁tie、磷lin以yi及ji维wei生sheng素suA、D、E和heB族zu含han量liang丰feng富fu。
7.有you人ren说shuo生sheng蛋dan更geng营ying养yang,这zhe是shi真zhen的de吗ma?
错cuo!鸡ji蛋dan很hen容rong易yi受shou到dao沙sha门men氏shi菌jun和he其qi它ta致zhi病bing微wei生sheng物wu感gan染ran,生sheng食shi易yi发fa生sheng消xiao化hua系xi统tong疾ji病bing,生sheng蛋dan清qing中zhong含han有you抗kang生sheng物wu素su蛋dan白bai和he抗kang胰yi蛋dan白bai酶mei,它ta们men妨fang碍ai蛋dan白bai质zhi和he生sheng物wu素su的de分fen解jie和he吸xi收shou。相xiang反fan,煮zhu熟shu鸡ji蛋dan的de蛋dan白bai质zhi结jie构gou由you致zhi密mi变bian为wei松song散san,易yi为wei人ren体ti消xiao化hua吸xi收shou。当dang然ran,过guo度du加jia热re后hou,蛋dan白bai质zhi过guo度du凝ning固gu,也ye不bu利li于yu消xiao化hua吸xi收shou。至zhi于yu那na些xie经jing过guo孵fu化hua、但dan还huan没mei有you孵fu出chu小xiao鸡ji的de“毛mao鸡ji蛋dan”,就jiu更geng不bu卫wei生sheng了le。
8.产chan妇fu吃chi鸡ji蛋dan是shi不bu是shi越yue多duo越yue好hao?
不bu是shi。产chan妇fu在zai分fen娩wan过guo程cheng中zhong体ti力li消xiao耗hao大da,消xiao化hua吸xi收shou功gong能neng减jian弱ruo,肝gan脏zang解jie毒du功gong能neng降jiang低di,大da量liang食shi用yong鸡ji蛋dan,会hui导dao致zhi肝gan、肾shen的de负fu担dan加jia重chong,引yin起qi不bu良liang后hou果guo。食shi入ru过guo多duo蛋dan白bai质zhi,还huan会hui在zai肠chang道dao产chan生sheng大da量liang的de氨an、羟qian、酚fen等deng化hua学xue物wu质zhi,对dui人ren体ti的de毒du害hai很hen大da,容rong易yi出chu现xian腹fu部bu胀zhang闷men,头tou晕yun目mu眩xuan、四si肢zhi乏fa力li、昏hun迷mi等deng症zheng状zhuang,导dao致zhi“蛋dan白bai质zhi中zhong毒du综zong合he征zheng”。蛋dan白bai质zhi的de摄nie入ru应ying根gen据ju人ren体ti对dui蛋dan白bai质zhi的de消xiao化hua、吸xi收shou功gong能neng来lai计ji算suan。一yi般ban情qing况kuang下xia,产chan妇fu每mei天tian吃chi3个ge左zuo右you的de鸡ji蛋dan就jiu足zu够gou了le。
9.听ting说shuo常chang吃chi鸡ji蛋dan会hui导dao致zhi胆dan固gu醇chun偏pian高gao,这zhe种zhong说shuo法fa对dui吗ma?
不bu对dui。因yin为wei蛋dan黄huang中zhong含han有you较jiao丰feng富fu的de卵luan磷lin脂zhi,是shi一yi种zhong强qiang有you力li的de乳ru化hua剂ji,能neng使shi胆dan固gu醇chun和he脂zhi肪fang颗ke粒li变bian得de极ji细xi,顺shun利li通tong过guo血xue管guan壁bi被bei细xi胞bao充chong分fen利li用yong,从cong而er减jian少shao血xue液ye中zhong的de胆dan固gu醇chun。而er且qie蛋dan黄huang中zhong的de卵luan磷lin脂zhi消xiao化hua后hou可ke释shi放fang出chu胆dan碱jian,进jin入ru血xue液ye中zhong进jin而er合he成cheng乙yi酰xian胆dan碱jian,是shi神shen经jing递di质zhi的de主zhu要yao物wu质zhi,可ke提ti高gao脑nao功gong能neng,增zeng强qiang记ji忆yi力li。
10.高gao碘dian、高gao锌xin蛋dan对dui人ren身shen体ti有you好hao处chu吗ma?
所suo谓wei的de高gao碘dian、高gao锌xin蛋dan,多duo是shi将jiang锌xin、碘dian、铁tie等deng微wei量liang元yuan素su添tian加jia进jin鸡ji饲si料liao,鸡ji在zai吃chi了le这zhe些xie饲si料liao后hou,生sheng出chu的de蛋dan中zhong相xiang应ying的de微wei量liang元yuan素su的de含han量liang就jiu比bi普pu通tong鸡ji蛋dan有you所suo提ti高gao了le。但dan这zhe种zhong鸡ji蛋dan只zhi适shi合he小xiao部bu分fen人ren群qun,不bu可ke以yi随sui便bian乱luan吃chi。如ru果guo过guo多duo地di摄nie入ru某mou些xie微wei量liang元yuan素su,反fan而er对dui人ren体ti有you害hai。例li如ru人ren体ti内nei的de碘dian多duo了le会hui导dao致zhi一yi系xi列lie神shen经jing系xi统tong的de症zheng状zhuang,而er体ti内nei锌xin的de含han量liang超chao过guo一yi定ding程cheng度du,就jiu容rong易yi引yin起qi钙gai、铁tie等deng缺que乏fa。
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(责ze任ren编bian辑ji:曾zeng慧hui)【原文】