Breakfast is considered the most important meal of the day. Eggs are a popular choice for housewives when preparing breakfast at home thanks to their high nutritional value and convenience.
According to research, eggs are a complete source of protein, containing all 9 essential amino acids, along with micronutrients such as vitamin D, B12, choline and lutein.
A boiled egg contains about 70 kcal and 6g of protein - just enough to help maintain a feeling of fullness for a long time, supporting weight control and stabilizing blood sugar in the morning.
The World Health Organization recommends having a healthy source of protein for breakfast, especially for children and the elderly.
Boiled eggs, steamed eggs or fried eggs are suitable forms of preparation because they do not require fat, limiting the amount of saturated fat - a factor that increases the risk of cardiovascular disease if consumed too much.
A study published in the American Journal of Clinical Nutrition showed that people who ate 12 eggs for breakfast, combined with green vegetables and whole grains, had stable insulin levels and a healthier body mass index (BMI) than those who skipped breakfast or only ate starch.
However, nutritionists recommend that healthy adults should limit their consumption to no more than 1 egg per day, especially for people at high risk of cardiovascular disease.
In addition, avoid eating fried eggs with a lot of oil or eating them with processed foods such as sausages and bacon, because it will increase bad cholesterol (LDL).
Housewives can refer to the ideal breakfast with eggs as 12 boiled eggs, served with vegetables and whole grains, limited fat and sodium. This way of eating provides both energy and ensures long-term health benefits.
