Eggs are a healthy, easy to find and relatively inexpensive food ingredient compared to other sources of protein such as meat. There are many ways to taste eggs. From raw food to boiling, frying or steaming. It is important to be careful about how to cook the best eggs. This is so you can maintain the quality of the eggs. If cooking is not correct, the egg benefits will not be optimal for maintaining a healthy body.
The best eggs are cooked eggs
Cooked eggs are certainly safer to eat and also facilitate digestion by the body of certain nutrients. One of the nutrients is the protein. Research shows that warming will make it easier to digest egg proteins in the body.
This is strengthened by research from the Healthline page that show that the human body can use 91% of the proteins in cooked eggs. While the human body uses only 51 percent protein in raw eggs. Heating promotes changes in the structure of proteins in eggs. In raw eggs, protein compounds are still complex structures. During warm-up, heat destroys complex bonds and forms new bonds that break more easily in the body.
Basically, the eggs are rich in vitamin B7. The functions of vitamin B7 or biotin play an important role in regulating the degradation of sugar and fats. In raw eggs, biotin is always linked to the structure by the avidin. Avidine is a protein compound. This binding of the biotin to the avidin makes the biotin unusable for the body. However, when the eggs are cooked, the heat of the treatment will cause a structural change in the avidin. The strength of avidin binds to biotin is reduced and biotin is readily absorbed by the body.
There are often several ways to Cook eggs
There are different ways to Cook eggs that are very popular so far, such as:
- Boil. This is a technique for cooking food in a liquid to boil 6-10 minutes. For example, put whole raw eggs in a pot of boiling water.
- Poached. It is a technique to cook food in too few liquids or only to cover food cooked over low heat (71 to 82 degrees Celsius) for 2.5 to 3 minutes. For example, put raw eggs in water, without the shell.
- FRY. The fried egg is broken and heated in a hot frying pan containing a thin layer of oil. For example, like when you make a quick egg.
- Roasting the eggs are broken and cooked in a hot oven.
So how to cook the healthiest eggs?
- choose the least caloric cooking method
If you reduce the calories to consume, choose how to cook the eggs by boiling them. There are two types of boiling, boiled with skin and peeled. Or boiled without skin, you break the shell of the egg and simply boil the contents of the egg in boiling water.
This method of cooking does not add a shred of calories from the oil. So this method is surely the most appropriate method if you reduce calories rather than fries.
- mix the eggs with the vegetables
How to Cook eggs so that your eggs are richer in nutrients, mixed with vegetables. For example, if you really want to cook an omelet, add a variety of your favorite vegetables cut into small pieces in the egg. For example, chopped carrots, small chunks of tomatoes, chopped green onions or spinach. If you do not want to mix it, you can serve an egg menu with a menu of other vegetables next. The vegetables are rich in vitamins, minerals and fibers. This will make your eggs healthier at home.
- Cook the eggs at a high and stable temperature
The best oil condition when cooking eggs is when the oil is at high temperatures, such as when frying. This high temperature is not easily oxidized and can therefore counteract the formation of harmful free radicals in your food. Make sure the oil is hot before putting the egg in the pan. In addition to the high temperature, you can also use oils such as coconut oil or extra virgin olive oil, ideal for cooking at high temperatures.
- Do not cook until it is overcooked
The longer and warmer you cook, the more likely the egg will lose nutrients. Especially vitamins. If the egg is cooked, lift it up and serve it immediately.
How to cook the healthiest eggs?
Eggs are foods known to contain many nutrients and benefits. Its high content of proteins, vitamins, minerals and phytochemicals makes its eggs a recommended food for consumption for all ages and all environments. Children, pregnant women to the elderly.
Admittedly, containing a lot of nutrients, it turns out that the effect of the way you process egg dishes is very important for the quality of the nutrients contained in the egg dish. The cooking method you choose has a big influence on the content of nutrients and cholesterol components in eggs.
And on this occasion, we’ll try to see how to cook the healthiest and safest eggs for your body. This will help you serve the egg dishes in the healthiest way for the family.
How to cook eggs
You can use different methods of processing eggs. Some may be normal for you at home, and the rest may be quite foreign to your ears. And here are a number of critics acknowledging what methods can be used to process egg-based dishes.
You could say that this is the most conventional method of processing eggs. You only cook whole eggs always with the shell in the bath of boiling water. The boiling process takes about 10 minutes to allow the eggs to ripen completely or, if you want to be half-cooked, do so for only 5 to 7 minutes.
This is actually just the development of the classic boiling method. You boil the egg simply by soaking it in a container filled with water and cooking it in an oven at medium temperature. The cooking process is quick because the eggs are boiled in a closed and warm room, so it only takes about 3 minutes to cook.
In general, frying eggs consume only a little oil, as eggs fried in a large amount of oil tend to be misplaced. You can fry it by whisking the white and yellow eggs (omelet) or frying it regularly to get the eggs from the cow’s eye. You can also choose here to cook perfectly or half-baked. Some people also like the choice of scrambled eggs as a variant of the omelette.
This method is unique, you need a container, such as a bowl or cup, to print the eggs. Then the eggs are cooked slowly using water vapour. The cooking process will be done in a closed saucepan to help maintain a stable temperature and even exposure to heat.
This choice is made by cooking eggs in an oven at medium temperature. Usually, the eggs are placed in a special bowl or cup like a mold and heated evenly in the oven until the eggs are fully cooked. This process produces crispier eggs evenly outside due to the uniform warming effect. Sometimes this method is done in the microwave for faster cooking.
Eggs are inserted into a special glass or plastic container to be boiled in boiled water at a temperature of about 70 C – 80 C. The cooking process can take up to 1 hour to produce perfectly cooked eggs. In general, the eggs produced will be softer due to slow cooking.
Recalls on egg cooking
Each method that can be used to process eggs has a fundamental positive effect on the service. Eggs are safe for consumption in a number of ways. Only a few important points to recognize about the effective cooking method produce the healthiest and safest egg dishes. And a number of these notes include:
High heat can damage nutrient content eggs
Basically, most cooking methods have the effect of reducing nutrient levels in food. In eggs, the higher the temperature exposed to the cooking process, the lower the nutrient levels.
Some research shows a decrease in vitamin A levels in eggs cooked at high temperatures of up to 20%. Also the antioxidant component, especially beta-carotene in eggs. Longer cooked eggs will reduce the number of vitamin and antioxidant components in eggs.
High heat will damage cholesterol content eggs
In addition to causing a decrease in nutrient levels, exposure to high heat and overly long cooking processes can also damage the egg’s cholesterol component. The heat oxidizes the cholesterol more. In 2003, Biological Research explained that eggs that are heated at high temperatures will transform the cholesterol component into an oxidizer called oxysterol, which causes blood vessel disorders and cardiac performance. Basically, the egg itself contains 212 mg of cholesterol, which means it meets 71% of the body’s needs. It is not advisable to consume 2 eggs in 1 day as this means that the amount of cholesterol you consume is excessive.
What Are The Healthiest Ways To Cook Eggs?