Ask the Dietitian: Are Eggs Bad For Cholesterol?

为什么需要胆固醇

您的身体需要胆固醇要运行，甚至可以自行制作 - 超出了您吃的食物可以吸收的数量。尽管消耗的胆固醇量与您的血液中发现的含量之间仍然存在关系，但这主要是弱的。广泛的research，包括几项哈佛研究，表明饮食中脂肪的总混合物对血液中的总胆固醇和LDL（坏）胆固醇的量最重要。特别是，饱和脂肪和反式脂肪是最大的罪魁祸首。

鸡蛋如何影响胆固醇水平

一个大的egg含有185毫克的胆固醇，这是USDA饮食指南中曾经存在的300mg每日帽的62％。在2015年，由于一项研究，该限制降低了饮食和血液胆固醇之间的持久负相关性。但是，当前的准则仍建议限制胆固醇越多越好。

最近的学习支持这个想法的鸡蛋实际上可能是good对于胆固醇。Astudy从《营养杂志》中发现，当健康的年轻人从吃零鸡蛋到每天吃三个时，他们的良好HDL胆固醇有所改善，这有助于从体内清除牙菌斑和坏胆固醇。

What’s important is tolook at the food in its entirety, rather than a single number on the label. Whole eggs are nutritional powerhouses. High in protein (6g), low in calories (70 per large egg), and rich in vitamins and minerals — eggs are not only one of the most nutrient-dense options available, but they’re also affordable and easy to cook.

蛋黄的案例

扔蛋黄并选择egg whites可以在节省脂肪宏的同时获得蛋白质的好方法，但您可能会错过重要的营养。一个蛋黄含有约35％的每日胆碱 - 一种营养素，可刺激大脑中的神经递质，并可能预防阿尔茨海默氏病。它还富含维生素B12，核黄素，叶酸，并具有维生素D的每日价值的10％ - 一种营养素，在食品中很难找到，并且我们近75％的人每天都没有得到足够的收益。此外，鸡蛋的脂肪刚好足以使所有必需的脂溶性维生素更容易用于人体，并且仅含有1.5克饱和脂肪。

底线

If eggs are the main culprit for your cholesterol levels, then there isn’t much to worry about. It’s the sausage, cheese, fatty cuts of red meat, bacon, cold cuts and other foods high in saturated fat that may require more of your immediate attention. For cooking inspiration, check out8个简单的鸡蛋食谱狗万买球网址with more than 22 grams of protein,6 easy egg recipes under 250 calories和不到10分钟就准备好了5个鸡蛋盘.

关于作者

Sidney Fry, MS, RD

Sidney is a two-time James Beard Award-winning food and nutrition writer, editor and mom based out of Birmingham, Alabama. A registered dietitian with a passion for research and being proactive about health, she loves to eat, write, run and create simple, tasty meals with whole-food-based approach. Find out more fromherwebsite,Instagram或者推特.

12对“问营养师：鸡蛋对胆固醇不利？”的回应吗？

喷泉谷紧急护理说：

2018年8月23日上午3:47

胆固醇对我们的身体很重要，但您需要对其摄入量感到好奇。本文清除了您对鸡蛋在BOD产生不良胆固醇的所有疑问。感谢您分享本文以清除各种内容。阅读博客以了解更多。

Reply
乔说：

September 3, 2018 at 5:52 am

你一定是在跟我开玩笑。鸡蛋是真正的食物，它们非常健康，尤其是当鸡自然饲养时。您是在建议一碗Cherios会优越，它们甚至不是食物，它们是一种像物质一样的食物。

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jdittes 说：

2018年9月3日上午6:04

几年来，我的“通过无聊的饮食”计划了几年，我每天早晨吃了一个炸鸡蛋，1个蔬菜香肠和几汤匙酸菜，以享用一份不错的300杯咖啡。但是，当高LDL在连续两次的每年血液检查中恢复过来时，我就减少了。现在，我每周只吃两三天的鸡蛋/香肠早餐。不过，我非常感谢这篇文章。虽然我的最后一次LDL测试是正常的，但我很高兴鸡蛋不是主要问题（我也减少了12磅）。

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Pablo Ferrer 说：

2018年9月3日上午7:18

Winter Wright eres un ignorante. Tu opinión no tiene valor. El huevo es una buena fuente de proteínas y grasas.

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威利尼说：

September 3, 2018 at 7:59 am

My dad ate a home grown farm egg every day of his life, sometimes two if he had an egg sandwich for lunch. He was healthy, thin, and energetic. His cholesterol level floored everyone he knew. He developed dementia as he reached 90 and had to be in a memory care unit. They served eggs about once a week. I begged them to give him back his morning egg and his caffienated coffee. No was the answer I got because it was bad for his health. He was 90 with dementia… good grief, what were they saving him from?

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特朗普45sucks 说：

September 3, 2018 at 9:28 am

5 eggs a day for 10 months. Results? Astounding. I’m a 52 year-old man.

总胆固醇 - 下降120分259至139
Triglyceride – DOWN 200 points 385 to 185
HDL - 上升4分27.0至31.0（需要更多练习）
LDL – STEADY at 71.0
VLDL Calculation – DOWN 8 points 45.0 to 37.0
Cardiac Risk – 4.48 (Low Risk) – DOWN from 4.84 (Moderate risk)

鸡蛋就像魔术。与仅使用降低胆固醇的药物相比，我的数字的下降要大得多。顺便说一句，在那10个月中，我减掉了57磅。

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Lou R 说：

September 3, 2018 at 10:20 am

蛋黄中的B-维生素胆碱的水平可导致前列腺肿大（BPH），尿液疼痛症状以及高PSA读数和前列腺癌。当然，这取决于每天消耗的鸡蛋数量。另外，将B-50/100 mg中的AM添加到AM.AMB中。补品。（自己研究，BPH胆碱）

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Lori 说：

2018年9月3日上午10:29

Except that the article was about eggs and cholesterol-not vegetables and cholesterol.

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Todd 说：

September 3, 2018 at 10:37 am

哇。
Do a little research, Winter. Just a little.
Then report back.

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Carrie Craft Parry 说：

September 3, 2018 at 10:44 am

我每周吃大约10-18个鸡蛋，胆固醇低。我也吃很多海鲜。鸡蛋对您来说并不可怕。

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heathenlibertarian 说：

September 4, 2018 at 2:19 pm

冬天 - 我希望你在拖钓。有大量的研究说。鸡蛋超级营养，健康。我每天吃4个鸡蛋来降低胆固醇和BP。自2月以来，我也损失了50磅以上的鸡肉。

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freya 说：

September 6, 2018 at 1:19 am

You don’t need to be worried about high LDL levels as long as it doesn’t become oxidized and turn into small dense LDL. The way to avoid this is eat a healthy and balanced low carb diet. When your body can’t produce enough insulin to cope with a high carb/sugar meal your blood glucose rises. This excess sugar in the blood causes glycation (aka damage) of lipid molecules meaning they lose their ability to function properly. These wayward molecules get picked up by macrophages and become foam cells which are the hallmark of plaque build up in the arteries.

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