How many eggs are the healthiest to eat a day

How many eggs are the healthiest to eat a day?

1. For normal adults, it is recommended to eat 1 egg (including yolk) every day.

First of all, the dietary guidelines for Chinese residents suggest that normal adults should consume 280 ~ 350 grams of eggs per week, calculated with an egg of 50 ~ 60 grams, about 6 ~ 7 eggs per week, that is, 1 egg per day.

Secondly, from the perspective of cholesterol that we are worried about, look at the recommended intake of authoritative institutions. The Chinese Lipid Management Guidelines (2023), jointly revised by the Joint Expert Committee on the Revision of Chinese Lipid Management Guidelines, the National Expert Committee on Cardiovascular Disease, the Chinese Society of Cardiovascular Medicine, and the Chinese Stroke Society, pointed out that the daily cholesterol intake of adults should not be higher than 300 mg. The cholesterol content of one egg is about 200 mg, considering that other foods in the daily diet will also provide a certain amount of cholesterol, eating 1 egg a day for adults, is also appropriate.

2. It is recommended to eat up to 3 eggs a day during pregnancy, breastfeeding, adolescent students, fitness and recovery of serious diseases

For pregnant and lactating women, as well as middle school students in adolescence, fitness and recovery of serious diseases, their demand for high-quality protein is often greater than ordinary people, eggs as a source of high-quality protein is a good way to supplement.

If the proportion of animal foods in the daily diet is not large, as long as you pay attention to the cooking method of eggs, take less oil and oil-free ways such as steaming and cooking, eating 2 to 3 eggs a day is not a problem.

Of course, if there is enough milk, meat, fish, soybeans and other foods in the daily diet, it is not recommended to increase the intake of eggs, and still maintain 1 egg per day.

3. People with hyperlipidemia should pay attention to controlling the total fat intake, of which eggs are recommended to be no more than 1 a day and no more than 5 a week

For people with hyperlipidemia, their lipid metabolism has problems, the ability to regulate cholesterol from food sources and the body's self-synthesis of cholesterol is not as good as normal people, so the intake of cholesterol should be particularly sensitive.

According to the "Adult hyperlipidemia dietary Guidelines" issued by the National Health Commission this year, the daily cholesterol intake of hypercholesterolemia should be controlled within 200 mg. In other words, if you eat 1 egg, you may face the risk of excessive cholesterol intake.

If this group of people in the daily diet of other high-cholesterol foods, such as animal viscera (brain, liver, heart), red meat (pigs, cattle and sheep), shrimp, etc., not too much, and did not consume too much oil (especially animal fat and high-oil processed foods), then it is recommended to eat no more than 1 egg a day. If you eat a lot of high-cholesterol foods, you should control your egg intake accordingly, such as eating half or only eating 2/3 of the yolk.

4. Obese people should pay attention to controlling total dietary intake, including eggs

For people with obesity problems, it is necessary to control the intake of calories and fat in the diet. Although the fat composition of eggs is not too much saturated fat, it is still not recommended to eat too much. Eating more than six eggs per week is associated with a significant increase in all-cause mortality among obese people, according to a large population study.

However, the results of this study suggest that we should also take a scientific view. On the one hand, eating several eggs is related to the diet structure of obese people. Some friends in the weight loss period, on the basis of a light diet, steamed and boiled eggs to provide high-quality protein, minerals, a large number of fresh fruits and vegetables, cereals to provide vitamins, minerals, dietary fiber, carbohydrates, as a weight loss diet collocation, it is also possible.

On the other hand, eating several eggs was associated with lipid levels in obese people. If obesity is accompanied by high blood lipid levels, it is also necessary to consume less than 1 egg per day according to the above recommendations. You can choose other foods to supplement high-quality protein, such as low fat skim milk, beans, low fat lean meat, etc.

Finally, I also want to remind you that in addition to paying attention to the amount of eggs eaten, remember to pay attention to the cooking method of eggs (try to use cooking and other ways to process eggs, avoid fried eggs), and whether the overall diet is reasonable.