关于鸡蛋的一些鲜为人知的事实

Eggs are an inexpensive, easy-to-find but nutritious food that is suitable for many health care purposes.

鸡蛋是一种便宜、容易找到且营养丰富的食品，适合多种保健用途。

In addition, chicken eggs contain vitamins A, D, E, B6, the nutritional components in eggs most concentrated in egg whites.

此外，鸡蛋含有维生素A、D、E、B6，鸡蛋中的营养成分主要集中在蛋清中。

Chicken eggs are considered as "super foods", very cheap, easy to process and the effect of eggs gives the body a lot.

鸡蛋被认为是“超级食物”，非常便宜，容易加工，鸡蛋的作用给身体很多益处。

Egg yolks help develop the brain

蛋黄有助于大脑发育

Egg yolks are one of the richest sources of vitamin B (called choline). Choline helps in conjunction with better nerve function and reduces inflammation. Choline-rich diet helps develop the fetal brain, which is why pregnant women should eat eggs more often.

蛋黄是维生素B(称为胆碱)最丰富的来源之一。胆碱有助于改善神经功能，减少炎症。富含胆碱的饮食有助于胎儿大脑的发育，这就是为什么孕妇应该多吃鸡蛋的原因。

Eggs provide the perfect protein

鸡蛋提供完美的蛋白质

When it comes to protein quality, eggs are the best option. Eggs not only provide high quality protein but also contain lots of antioxidants, vitamin A, vitamin B12, vitamin D, riboflavin, folate, phosphorus and choline. A hard-boiled egg has 6 grams of protein, which provides women with 14% of the daily protein requirement.

说到蛋白质质量，鸡蛋是最好的选择。鸡蛋不仅提供优质蛋白质，还含有大量抗氧化剂、维生素A、维生素B12、维生素D、核黄素、叶酸、磷和胆碱。一个煮熟的鸡蛋含有6克蛋白质，能提供女性每日所需蛋白质的14%。

Incorporating eggs in your diet will help you manage your weight better. That's because egg proteins help you feel full and satisfied throughout the day. Eggs also play an important role in maintaining lean muscle mass during weight loss. A large egg contains about 70 calories and 6 grams of protein, making it a source of low-calorie protein.

在饮食中加入鸡蛋可以帮助你更好地控制体重。这是因为鸡蛋蛋白能让你一整天都有饱腹感。在减肥过程中，鸡蛋在保持肌肉质量方面也扮演着重要的角色。一个大鸡蛋含有大约70卡路里和6克蛋白质，是低热量蛋白质的来源。

A great food after exercise

运动后的好食物

After exercise, getting enough protein is especially important because it helps rebuild muscle and repair muscle tissue. Eggs should be part of all meals and snacks, especially snacks after exercise. Also, eat boiled eggs with fresh fruit.

运动后，获得足够的蛋白质尤其重要，因为它有助于重建肌肉和修复肌肉组织。鸡蛋应该是所有膳食和零食的一部分，特别是运动后的零食。另外，吃煮鸡蛋和新鲜水果。

An excellent source of Vitamin D

富含维生素D

The body absorbs vitamin D through certain foods. Eggs are an excellent source of vitamin D and are one of the few natural food sources of this vitamin. Incorporating eggs on a regular diet can help prevent vitamin D deficiency. A large egg yolk provides 41 units of vitamin D, which meets 10% of an adult's daily needs.

人体通过某些食物吸收维生素D。鸡蛋是维生素D的极好来源，也是这种维生素的少数天然食物来源之一。在日常饮食中加入鸡蛋可以帮助预防维生素D缺乏。一个大蛋黄提供41个单位的维生素D，可以满足一个成年人每天10%的需要。

Egg color does not affect nutrients

鸡蛋的颜色不影响营养

Many people believe that brown eggs are better than white eggs, but the color of the shell has nothing to do with egg quality. Regardless of color, yolks are an excellent source of vitamins, minerals and fats, while egg whites are high in riboflavin and protein.

许多人认为棕色的鸡蛋比白色的鸡蛋好，但是蛋壳的颜色和鸡蛋的质量没有关系。不管颜色如何，蛋黄都是维生素、矿物质和脂肪的极佳来源，而蛋白富含核黄素和蛋白质。

Fat content in eggs

鸡蛋中的脂肪含量

A large egg contains 1.5 grams of saturated fat, 1 gram of polyunsaturated fat and 1.8 grams of monounsaturated fat. Some eggs also contain omega-3 fatty acids because hens are fed a diet containing flaxseeds. When hens digest flaxseeds, some ALA is broken down into DHA and both fatty acids turn into the yolk.

一个大鸡蛋含有1.5克饱和脂肪，1克多元不饱和脂肪和1.8克单一不饱和脂肪。一些鸡蛋也含有omega-3脂肪酸，因为母鸡的饮食中含有亚麻籽。当母鸡消化亚麻籽时，一些ALA分解成DHA，这两种脂肪酸都变成了蛋黄。