吃鸡蛋只吃蛋白？营养专家：蛋黄才是“营养宝库”

Core Viewpoint - The article emphasizes the nutritional value of egg yolks, highlighting that discarding them means losing a significant portion of the egg's nutrients [1][8]. Nutritional Benefits of Egg Yolks - Egg yolks contain 15.2 grams of protein per 100 grams, surpassing the 11.6 grams found in egg whites, and provide all eight essential amino acids with a biological availability of 98% [2][3]. - Each 100 grams of egg yolk contains 680 milligrams of choline, fulfilling 35% of the daily requirement for adults, which is crucial for brain development and cognitive function [3]. - Egg yolks are rich in fat-soluble vitamins such as A, D, E, and B vitamins, which are predominantly found in the yolk [3]. Cholesterol Concerns - The article addresses the long-standing concerns regarding cholesterol in egg yolks, explaining that 70%-80% of blood cholesterol is synthesized internally, while dietary cholesterol contributes only 20%-30% [4]. - Lecithin in egg yolks helps to emulsify cholesterol, reducing vascular deposits and increasing levels of "good cholesterol" (HDL) [4]. Recommendations for Special Populations - For individuals with high blood lipids or cardiovascular diseases, it is advised to limit egg yolk intake to one per day, while pregnant women are recommended to consume 2-3 eggs daily for choline [5]. - Older adults are suggested to eat two egg whites and one yolk daily to help prevent cognitive decline [5]. Food Safety and Quality - The article highlights the importance of food safety, noting that eggs can be contaminated with Salmonella and should be thoroughly cooked before consumption [6]. - The example of "Salmonella-free eggs" is provided, emphasizing the rigorous control measures taken by brands to ensure safety and quality [6]. Guidelines for Consumption - Experts recommend following a "three balances" principle: balance in quantity (1 egg for healthy individuals, adjusted for special populations), dietary balance (pairing with vegetables and whole grains), and cooking balance (prefer steaming or boiling) [7]. - Boiling eggs for 8 minutes is suggested as a method to achieve a balance between nutrition and safety, retaining over 90% of vitamins [7].