Boiled eggs
Boil eggs in boiling water for about 7-8 minutes to retain almost all of the protein and vitamin dissolved in the water. Boiled eggs are easy to carry, low in oil, suitable for breakfast or snacks.
Eating 2 boiled eggs for breakfast helps increase satiety, reducing the amount of calories consumed during the day by about 300 kcal compared to the group eating banh mi trang thit.
Steamed eggs and vegetables
Combine the shredded eggs with carrots, young corn, straw mushrooms and steam them to add more fiber and antioxidants. Steamed eggs are low in saturated fat, suitable for the elderly or people with high liver enzymes.
A diet rich in lean protein from eggs and green vegetables helps improve liver enzymes and overall liver function.
olive oil stele
Using olive oil instead of animal fat to fry eggs helps reduce bad cholesterol (LDL). Under-fried eggs retain the yolks, which contain choline that supports brain function and reduces the risk of fatty liver.
Choline in eggs helps reduce fat accumulation in the liver, supporting people with non-alcoholic fatty liver disease (NAFLD).
Egg salad
Mix the sliced boiled eggs with lettuce, cherry tomatoes, cucumber and less unsweetened yogurt sauce. This dish provides protein, fiber, vitamins A, C and very few calories.
Lunch rich in protein from eggs and green vegetables helps improve control of blood sugar after eating, suitable for people with prediabetes.
Chicken egg soup
beat the eggs into a pot of simmered chicken broth, add the shiitake mushrooms and green onions to create a delicious, high-protein dish that is easy to digest. Egg soup is especially useful for beginners or children who need nutritional supplements.
WHO recommends that during the recovery period after the disease, it is necessary to increase high-quality protein from eggs, milk, and fish to promote tissue regeneration.
Notes when using eggs every day:
Maintain a reasonable level: 1-2 fruits/day for healthy people; people with high blood cholesterol should consult a doctor.
Avoid eating raw eggs: easily infected with salmonella, reducing the ability to absorb biotin.
Combine a variety of: use eggs with green vegetables, whole grains to balance nutrition.
