He egg it’s a protein rich foodversatile and easy to prepare. Although its preparation is not very difficult, there are 3 common mistakes that go unnoticed in our kitchen and have a lot to do with how we handle and cook them.
Studies and experts agree that the egg is one of the more complete foods that exist to be very high quality proteinmaking it a key food for combat sarcopenia (loss of muscle mass).
Furthermore, it is rich in hillan essential compound for keep your mind agileand in lutein and zeaxanthintwo protective compounds vital for the visual health.
He egg It is rich in high-quality and highly bioavailable proteins, a very favorable fatty acid profile, vitamins, minerals and key essential amino acids in cellular metabolism, and in the tissue growth and repair, according to research carried out by the Complutense University of Madrid. Which translates into the potential of the egg to prevent loss of muscle mass.
However, there are three critical errors when cooking eggs that can turn this ally into an enemy, especially for adults over 55 yearsaccording to the Doctor Luis Manochi channel.
The deadly mistake: raw or undercooked eggs
An often overlooked habit is not paying attention to the correct cooking of the eggs, since it can be dangerous for two fundamental scientific reasons:
First, the Salmonella risk. This bacteria may be inside the egg. In older adults, an infection can lead to severe dehydration, kidney failure either sepsis. The salmonella He only dies when he reaches the 71°C.
Another facet is the Nutrient Blocking (Avidin). Above all, the raw egg white contains a protein called avidin that joins the biotin (vitamin B7) and prevents its absorption, this causes hair loss, dermatitis and fatigue.
To avoid these risks, the ideal is always cook the egg until the egg white is solid and white. If you want liquid yolks, use only pasteurized eggs.
The wrong oil
Let us remember that the refined vegetable oils (sunflower, corn, soybeans or canola) fan the “invisible fire”. These oils are rich in Omega-6 and structurally fragile. When heated, they oxidize and release aldehydestoxic compounds that damage arteries and promote atherosclerosis.
A simple action to avoid risks is to use extra virgin olive oil, avocado oil either Clarified butter (Ghee) and cook medium-low heat. If the edges of the egg are brown and crisp, there was oxidation.
The toxic combination
Although it is classic to eat eggs with bacon, sausages or hamsthis combination is one of the riskiest for the cardiovascular health for three key points:
- Excess oxidized saturated fats: When fried at high temperatures, they generate systemic inflammation.
- Excess sodium: a direct risk of hypertension for kidneys and arteries that no longer filter with the same efficiency.
- Nitrates and Nitrites: preservatives that, when heated, transform into nitrosaminespowerful agents linked to colorectal cancer.
For a delicious breakfast, you can incorporate avocado (healthy fats), spinach (Okay vitamin and magnesium) or tomatoes (lycopene which protects the heart).
Keep reading:
.How to make eggs benedict like a chef: tricks and easy recipe
.Rice with egg: Why is this combination considered “molecular gold”?
Did you know that eggs are the most complete protein you can have for breakfast?