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The following figure concisely shows the necessary foods in a balanced diet and the importance of eating them in the way of nutrition pyramid diagram.
Moreover, the amino acid composition of egg yolk and protein is almost perfect and can be easily used by the human body.
It is very easy to be absorbed by the body, and the utilization rate is as high as about 98%.
We can eat boiled eggs at ease.
Therefore, we don’t have to worry about the egg yolk.
Eggs are not only an important supplementary source of protein in daily diet, but also one of the natural foods most in line with human nutritional needs, and they are cheap and delicious.
Simmer for 7 minutes: the egg yolk is soft, closer to the solid state, and will not burst.
They only have 75 calories, which has been highly praised by fitness lovers// Cooking tips for boiled eggs / / although boiled eggs are very simple, mastering the following details will not only taste better, but also peel the eggshell better.
Its amino acid ratio is very suitable for human physiological needs.
The nutritional mix of 1 to 2 eggs per day is the most economical auxiliary food for strength training.
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Egg yolk is directly abandoned.
Boiled eggs only need a pot of white water without additional oil and salt seasoning.
Among the main components contained in egg yolk, protein accounts for 17.5%, fat accounts for 32.5%, water accounts for 48%, minerals account for 2%, and egg yolk also contains a variety of vitamins and other trace elements.
Regular aerobic exercise such as running for a long time will increase the damage of muscle endurance fiber, decompose muscle and reduce hormone secretion, so that the runner’s body is on the edge of fatigue and health.
The protein contained about 11.0% protein.
It’s best to eat protein egg yolks together, which is a wise choice.
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They have light taste and simple practice.
They think that egg yolk has high cholesterol and fat, which is not needed by the body.
Stew for 11 minutes: the egg yolk is fully cooked, the texture is hard, and it tastes slightly powdery// How many eggs to eat every day / / although the fitness effect of eating eggs is good, it should not be too much, especially for regular athletes, eating too many eggs is easy to increase the burden on the liver and kidney.
As a runner, the daily nutritious and healthy diet should include rich carbon water, high-quality protein, various minerals and vitamins.
Common eating methods include boiled eggs, marinated eggs, scrambled eggs, poached eggs, egg soup, egg flower soup and so on.
An egg weighs about 50-60g and contains about 7g protein and 6G fat.
Boil until the water boils, turn off the fire, cover the pot and wait for 5-11 minutes, and then put the eggs into cold water to cool down.
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In fact, egg yolk also contains protein, which is higher than protein.
In this way, the egg yolk of the boiled egg just coagulates without over heating, and the egg shell can be easily peeled off.
Stew for 9 minutes: the egg yolk is fully cooked, but the texture is relatively soft, and there is no obvious powder feeling when eating.
It can be seen that the nutrients of boiled egg with shell are fully retained and easy to digest and absorb.
The liver itself produces cholesterol, so if there is more cholesterol in the diet, the cholesterol produced by the liver will become less.
Simmer for 5 minutes: the protein is ripe, the egg yolk is soft and semi-solid, and it will explode slightly if bitten.
They are the best ingredients for growing muscle.
If you want to restore and enhance your muscle strength and run faster and longer, you must absorb more protein to synthesize muscle.
Wash the eggs, put them into the pot, and pour cold water into the pot until they have not passed the eggs.
In addition, the fitness diet needs to pay attention to balanced nutrition, so runners should not only eat eggs, but also supplement other protein rich foods, especially meat// Egg yolk + protein is best eaten together / / some friends only eat protein when eating eggs.
When it comes to eating eggs, there are many kinds.
Therefore, for runners, protein is not only the material basis of life, but also a very important nutrient.
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If you only eat the protein part of an egg, you can eat 3.8 grams of protein; If you only eat the yolk part of an egg, you can eat 2.5 grams of protein.
In addition, the content of calcium, phosphorus, iron and vitamins A and B in eggs is very high.
In addition, there was little correlation between cholesterol in egg yolk and high blood cholesterol levels.
However, due to different cooking methods, it is very different for the digestion and absorption rate of human body: raw eggs: the protein digestion rate is only 30% – 50%, and there are many bacteria in raw eggs without treatment, which is very harmful to health; Steamed egg: protein digestibility 92.5%; Scrambled eggs: the digestibility and absorption rate of protein is 97%; Fried poached eggs and spread eggs: the protein digestion and absorption rate of these two methods is 98%; Boiled egg: its protein digestibility is as high as 99.7%, almost all of which can be absorbed and utilized by the human body.
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