Contents:
- Medical Video: Dr. Oz Shares Healthier Ways to Cook Vegetables
- The best eggs are cooked eggs
- Various ways to cook eggs are often done
- Then, how do you cook the healthiest eggs?
- 1. Choose the lowest calorie cooking method
- 2. Mix eggs with vegetables
- 3. Cook eggs at a stable high temperature
- 4. Don't cook until it's too ripe
Medical Video: Dr. Oz Shares Healthier Ways to Cook Vegetables
Eggs are a healthy, easy-to-find, and relatively inexpensive food ingredient compared to other protein sources such as meat. There are many ways to enjoy eggs. Starting from being eaten raw to boiling, frying, or steaming. It is important to pay attention to how to cook the best eggs. This is so you can maintain the quality of the egg. If cooking isn't right, the benefits of eggs will not be optimal in maintaining a healthy body.
The best eggs are cooked eggs
Cooked eggs are certainly safer to eat and also make some nutrients in them easier to digest by the body. One of the nutrients is protein. Research shows that warming will make egg protein easier to digest in the body.
This is reinforced by research from the Healthline page which shows that the human body can use 91 percent of protein in cooked eggs. While the human body uses only 51 percent of protein in raw eggs.
Heating encourages changes in the structure of proteins in eggs. In raw eggs, protein compounds are still complex structures. When warming up, heat breaks down the complicated bonds and forms new bonds that are more easily broken down in the body.
Basically, eggs are rich in vitamin B7. Vtamin B7 or biotin functions important in regulating the breakdown of sugar and fat.
In raw eggs, biotin is still bound to its structure by avidin. Avidin is a compound in protein. This binding of biotin with avidin makes biotin unable to be used by the body. However, when the eggs are cooked, the heat in their processing will cause a structural change in avidin. The strength of avidin binds to biotin is reduced, and biotin is easily absorbed by the body.
Therefore, the best way to eat eggs is to cook them first.
Various ways to cook eggs are often done
There are various ways to cook eggs that are very popular until now, such as:
- Boil. This is a technique to cook food in a liquid to boil 6-10 minutes. For example, put a whole raw egg into a pot of boiling water.
- Poached. This is a technique to cook food in liquids that are not too much in number or only to cover food that is boiled on low heat (71-82 degrees Celsius) 2.5-3 minutes. For example, putting raw eggs into water, without the shell.
- Fry. The fried egg is broken and heated on a hot pan containing a thin layer of oil. For example, like when you make a quick egg.
- Roasting. The eggs are broken and baked in a hot oven.
Then, how do you cook the healthiest eggs?
1. Choose the lowest calorie cooking method
If you are reducing calories to eat, choose how to cook eggs by boiling. There are two types of boiling, boiled with the skin and then peeled. Or boiled without skin, you break the egg shell and simply boil the contents of the egg in boiling water.
This cooking method does not add a shred of calories from oil. So, surely this method is the most appropriate way if you are reducing calories rather than fried.
2. Mix eggs with vegetables
How to cook eggs so that your eggs are more nutrient-rich, mixed with vegetables.
For example, if you really want to cook an omelette, add a variety of your favorite vegetables cut into small pieces in the egg. For example chopped carrots, small pieces of tomatoes, chopped leeks, or spinach. If you don't want to mix it, you can serve an egg menu along with a menu of other vegetables beside it
Vegetables are rich in vitamins and minerals and fiber. This will make your eggs at home more healthy.
3. Cook eggs at a stable high 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 so it can counteract the formation of harmful free radicals in your food. Make sure the oil is hot before putting the egg in the pan.
Besides the high temperature you can also use oils such as coconut oil or extra virgin olive oil which is good for cooking at high temperatures.
4. Don't cook until it's too ripe
The longer and hot you cook the egg, the more likely it is that nutrients can be lost from the egg. Especially vitamins. If the egg is cooked, then lift and serve immediately.
