About 11.0% of the protein was found in the protein
.
If you only eat the protein part of one egg, you can get 3.8g protein; if you only eat the yolk part of one egg, you can get 2.5G protein
. 
Egg yolk contains 17.5% protein, 32.5% fat, 48% water and 2% mineral
.
Simmer for 11 minutes: the yolk is well cooked, hard and slightly powdery
.
Therefore, we don’t have to worry about the yolk
.
Stew for 9 minutes: the yolk is well cooked, but the texture is soft, and there is no obvious powder feeling
.
However, due to different cooking methods, its digestibility for human body is very different: raw egg: protein digestibility is only 30% – 50%, and raw egg without treatment, there are a lot of bacteria, which is very harmful to health; steamed egg: protein digestibility is 92.5%; scrambled egg: protein digestibility is 97%; fried poached egg and spread egg: protein digestibility of these two methods The digestibility of protein in boiled egg is as high as 99.7%, almost all of which can be absorbed and utilized by human body
. 
Simmer for 5 minutes: the egg yolk is soft and semi-solid, and it will explode slightly when biting
.
If you often do aerobic exercise such as running for a long time, the damage of muscle endurance fiber will increase, and the muscle will decompose, and the hormone secretion will decrease, which will make the runner’s body at the edge of fatigue and health
.
In fact, egg yolk also contains protein, which is higher than protein
.
In addition, the body-building diet needs to pay attention to balanced nutrition, so runners should not only eat eggs, but also supplement other protein rich foods, especially meat
.
It can be seen that the nutrients in boiled egg with shell are retained completely and easy to digest and absorb
.
The liver itself will produce cholesterol, so if there is more cholesterol in the diet, the liver will produce less cholesterol
.
One to two eggs a day is the most economical supplementary food for strength training
.
An egg weighs about 50-60g and contains 7g protein and 6G fat
.
//It’s best to eat egg yolk and protein together / / some friends eat egg yolk only and give it up directly
.
When it comes to eating eggs, there are many kinds of eating methods, such as boiled eggs, marinated eggs, scrambled eggs, poached eggs, egg soup, egg soup and so on
.
As a runner, a nutritious and healthy diet should include abundant carbon and water, high-quality protein, various minerals and vitamins
.
Boiled eggs only need a pot of white water, no extra oil, salt seasoning, light taste, simple method, only about 75 calories, all have been respected by fitness enthusiasts
. 
If you want to recover and enhance your muscle strength and run faster and longer, you must absorb more protein to synthesize muscle
.
In addition, there was little association between the cholesterol in the yolk and high blood cholesterol levels
.
Wash the eggs, put them in a pan, and pour cold water into the pan until the eggs are over
.
This kind of boiled egg, the yolk just coagulates, there is no overheating, but also can easily peel off the eggshell
. 
Moreover, the amino acid composition of egg yolk and protein is almost perfect, which is easy to be used by human body
. 
Therefore, for runners, protein is the material basis of life, and it is also a very important nutrient
. 
Boil until the water is boiling, turn off the heat, cover the pan and wait for 5-11 minutes, then cool the eggs in cold water
.
//Cooking tips for boiled eggs / / although boiled eggs are very simple, if you master the following details, they will not only taste better, but also peel better
.
Its amino acid ratio is very suitable for human physiological needs and is easily absorbed by the body, and the utilization rate is as high as 98%
.
The figure below shows the essential foods in a balanced diet and the importance of eating them in a nutritional pyramid diagram
.
There are many kinds of vitamins and other trace elements in egg yolk
.
Simmer for 7 minutes: the yolk is soft, closer to the solid state, and will not explode
.
They think that egg yolk is high in cholesterol and fat, which is not what the body needs
.
//How many eggs a day is appropriate / / although the effect of eating eggs is good, it should not be too much, especially for regular exercise, eating too many eggs is easy to increase the burden of liver and kidney
.
Egg is an important supplement source of protein in the daily diet, and also one of the natural foods most in line with human nutritional needs
.
It’s a wise choice to eat boiled eggs together with egg yolk..
.
In addition, the content of calcium, phosphorus, iron and vitamin A, B in eggs is very high, they are the best ingredients for muscle growth
.
Moreover, it is of high quality, low price and delicious