不是每个人都知道怎样吃鸡蛋更健康

Eggs are considered a simple dish with great nutritional value that we all must recognize. Nutrition experts show you the 6 best ways to eat eggs, optimal absorption.

鸡蛋被认为是一道菜，但我们必须认识到它的营养价值。营养专家给你展示了6种吃鸡蛋的最佳方式，吸收效果最佳。

There are many people who say that, when they eat eggs, although they know that eggs are good for health, rich in nutrition but one drawback is that it is difficult to eat the egg yolk part because it feels a bit dry and hard. So, how to eat eggs better, absorb better nutrition?

有很多人说，他们吃鸡蛋的时候，虽然他们知道鸡蛋对健康有好处，富含营养，但一个缺点是很难吃到蛋黄部分，因为它感觉有点干和硬。那么，怎样才能更好地吃鸡蛋，吸收更好的营养呢?

Here are six useful ways to help you feel the deliciousness of the egg and get more nutritional benefits from eggs through more diverse ways of processing and combining food.

这里有6个有用的方法，可以帮助你感受到鸡蛋的美味，并通过更多样化的加工和组合食物的方式从鸡蛋中获得更多的营养。

1. Beat the egg yolks and puree before cooking

烹煮前先把蛋黄和酱打匀

If cooking separate yolks and whites separately, the flavor will be very different, so the omelette usually has to be beaten to beat the yolks and whites together.

如果把蛋黄和蛋白分开煮，味道会很不一样，所以煎蛋卷通常要通过搅拌把蛋黄和蛋白搅在一起。

This is because the egg yolk lecithin is an emulsifier, which feels great when it comes to the perfect combination of eggs and cooking oil.

这是因为蛋黄中的卵磷脂是一种乳化剂，当它是鸡蛋和食用油的完美结合时，会让人感觉很棒。

Also, while making fried eggs, you can add spices, if you want to limit the natural fishy smell of the egg, you can add a little white wine. Spices that you add to your eggs will make the omelette unique.

同时，在煎蛋的时候，你可以加入香料，如果你想限制鸡蛋的鱼腥味，你可以加入一点白葡萄酒。你在鸡蛋中加入香料会使煎蛋卷与众不同。

2. Cook the egg still in the heart (quickly boil the egg yolk young)

把鸡蛋放在中心部位煮(把生的蛋黄快速煮熟)

People think that egg yolks are not good or dry because your egg cooking technology / technique is not right, boiling too hard makes the eggs harden.

人们认为蛋黄不好或很干是因为你煮鸡蛋的工艺不对，水开得时间太长会使鸡蛋变硬。

If you boil the egg for less time, the egg yolks are still a bit peachy, not overcooked, not only soft but also have a great seductive taste.

如果煮鸡蛋的时间少一些，蛋黄还是有点桃红色的，没有煮过头，不仅柔软而且味道很诱人。

3. Boiled egg with salad

沙拉煮蛋

Cut the egg white with egg yolk and mix into a salad. You can prepare chopped boiled eggs combined with vegetables to be made into vegetable salad or potato salad, adding boiled eggs will increase the flavor and nutritional value of the dish greatly.

把蛋白和蛋黄一起切成沙拉。你可以将切碎的水煮鸡蛋与蔬菜结合，做成蔬菜沙拉或土豆沙拉，加入水煮鸡蛋会大大增加菜肴的风味和营养价值。

4. Cook egg soup

煮鸡蛋汤

When cooking soup, such as tomato soup, if you add egg yolks before cooking, stirring a few times, egg yolks will dissolve into the soup, which can create a "milk soup" effect. This is because the egg yolk lecithin can emulsify a small amount of fat in the broth.

煮汤时，如番茄汤，如果在煮前加入蛋黄，搅拌几次，蛋黄就会溶解在汤里，形成“牛奶汤”的效果。这是因为蛋黄中的卵磷脂可以乳化肉汤中的少量脂肪。

5. Eggs cooked with vegetable porridge

鸡蛋煮蔬菜粥

After cooking millet porridge, rice porridge or brown rice porridge, any kind of porridge, you can mince the vegetables and cook with porridge. For example, you can add a vegetable porridge such as pumpkin, carrot, lettuce or cabbage. Of course, the time to cook vegetables varies, for example leafy vegetables can be cooked in two or three minutes, and diced pumpkins will be cooked in seven or eight minutes.

在煮完小米粥、米粥或糙米粥，任何一种粥后，你可以切碎蔬菜和粥一起煮。例如，你可以加入蔬菜粥，如南瓜、胡萝卜、生菜或卷心菜。当然，烹饪蔬菜的时间各不相同，比如叶菜可以在2 - 3分钟内煮熟，切丁的南瓜可以在7 - 8分钟内煮熟。

While cooking fruits and vegetables, you can add cooked egg yolks and add 1 tablespoon sesame oil. The taste of vegetables will be softer and the flavor of porridge will be more fragrant, the dish will be particularly attractive and rich in nutrients.

煮水果和蔬菜时，可以加入煮熟的蛋黄和一汤匙香油。蔬菜的味道会更软，粥的味道会更香，这道菜会特别有吸引力和丰富的营养。

6. Making egg fried rice

鸡蛋炒饭

For fried rice, adding egg yolks at the end of the cooking process and stirring a few times before you can remove the rice from the pan is the best egg fried rice you have ever eaten.

对于炒饭来说，在烹饪结束的时候加入蛋黄，搅拌几次，然后把米饭从锅里拿出来，这是你吃过的最好的鸡蛋炒饭。

Roasted rice is usually chopped with foods combined, if you add a little egg yolk, fried rice will be more fragrant, and the small yellow rice is also very beautiful. Just be aware that egg yolks are very "afraid" of being oxidized, should not be added to the pan too early, eggs exposed to hot oil in the pot for a long time will lose the inherent soft aroma of eggs.

炒饭通常是和食物剁碎混合，如果你加一点蛋黄，炒饭会更香，而且小小的黄米饭也很漂亮。只是要知道蛋黄是很“怕”被氧化的，不应该太早加入锅中，鸡蛋暴露在热油锅中时间长了会失去鸡蛋固有的软香味。