Oh the mightyegg。It is one of the most common, cost effective, protein rich, versatile foods. It also might be the most有争议的食物。在整个历史上，鸡蛋一直是饮食英雄或恶棍。
在我们深入了解鸡蛋的当前立场之前，让我们看一下他们所提供的东西。
NUTRITION BENEFITS OF EGGS
Due to their macro make up ofprotein和fat; a single egg has 5 grams of fat and 6 grams of protein. It is a very filling and satisfying food. This makes it a great option for those trying to lose weight.Researchhas shown consuming eggs in the morning can promote weight loss over consuming carbohydrate-rich foods.
鸡蛋的大部分蛋白质都来自白人，但是，这些白色在所有其他使鸡蛋特别的营养素中都低。蛋黄是魔术所在的地方，包括至关重要的健康促进微量营养素在维生素D和胆碱等其他食物中很难找到。维生素D听起来可能没什么大不了的，但是缺乏是真实的风险对于许多成年人而言，由于食物来源有限，其中包含这种物质并大量使用防晒霜，从而阻止了皮肤通过从阳光中吸收UVB的自然产生维生素D的能力。在卵中还发现了保护眼睛健康并可能预防白内障的抗氧化剂。
Beyond their nutritional profile, eggs are one of the most versatile foods out there. The hashtag ‘#putaneggonit’在Instagram上有100,000多个帖子，因为您可以将鸡蛋涂上（或在）上面：披萨，拉面，汉堡，沙拉，意大利面，乳蛋饼，松饼，您可以命名。这种多功能性使其对于大量人口，几乎没有烹饪技巧和一天中的任何一顿饭都可以消耗。
鸡蛋的阴暗面
With all those positive attributes, eggs have a (potential) dark side. These ‘good versus bad’ characteristics have led to a multi-decade scientific battle over whether this food is health-promoting or health-sacrificing. Eggs happen to be one of the most common food allergens, especially in children. For this reason, eggs tend to be called out frequently in foods and many maintain a hyper-awareness of eggs in the food system.
除了过敏之外，鸡蛋的脂肪和胆固醇含量最多。在90年代，脂肪变得恐惧，鸡蛋，特别是蛋黄，脱离极限。蛋清在菜单和纸箱上弹出，而不必与肥胖的蛋黄打交道。但是，如上所述，蛋黄是浓缩维生素和矿物质的地方。这也是胆固醇隐藏的地方。
Cholesterol is a fat-like substance essential for hormone production and other vital functions. Your body makes some and you get some from foods. There is a point at which cholesterol has a negative impact on health, specifically heart health. For a long time, avoiding egg yolks was considered best for the heart. After a long period of thinking this way, the FDA removed limits on cholesterol, also removing the stigma carried from consuming foods like eggs. This action came after numerous studies found dietary cholesterol intake was not linked to poor health outcomes incardiovascular disease或者coronary heart disease。Consuming pasture-raised eggs or those with added omegas has even been显示帮助提高“不良”胆固醇水平。看来胆固醇链接的参与得多。简单地食用外部胆固醇来源并不一定会导致更高的内部水平。
最新研究
Eggs continued on in this positive health spotlight until just recently when a large-scale study declared egg consumption was linked to higher all-cause mortality — basically stating the more eggs you eat the more your chances of passing from any health condition increased. Studies like this, with big claims and flashy headlines, tend to make news.
尽管这项研究在很长一段时间内取得了大量人口，但存在缺陷。首先，相关的风险很低，虽然发现鸡蛋会带来风险，但该研究的数据表明，它们并没有对所有食物造成最高的健康风险。其次，虽然该研究旨在控制变量，但它指出混淆可能是可能的（这可能会受到未观察的变量的影响，例如预先存在的条件，性别或生活方式因素）。
最后，这项研究依赖于饮食召回，这是在问某人在过去24小时内吃什么时通常被接受的，但是尝试召回过去一年中您消费的所有食物。这就是事情变得棘手和极为模糊的地方，这并不能使准确的报告和结果。鸡蛋是一种常见的食物，可以在召回中高估，而少量消耗的饮食胆固醇（如虾）可能会被低估。
This is the most recent, but far from the only study to find eggs to be detrimental to health.Researchdone in 2012 found consuming eggs was just as bad for you as smoking. Again, it’s a catchy, startling headline that captured attention. However, this study also failed to account for factors like total diet and exercise, two associations that play a major role in health outcomes.
THE BOTTOM LINE
In the end, the few studies villainizing eggs are not enough to take away from many others suggesting eggs can be a healthful food for most people. Nutritional research is extremely difficult to carry out due to the large amount of potentially influential variables like environment, total diet, genetics, gender, exercise, etc., that cannot be controlled for outside a laboratory environment.
可以在该地区进行更多的研究，以帮助使这场辩论休息，但是与此同时，无需无卵。就像任何食品成分一样，最好不要过度使用它，而是要在所有食物中保持平衡和多样性。旨在偶尔和以健康的方式食用鸡蛋veggie omelet或者荷包蛋over sweet potatoes with salsa. Limit eggs being consumed in less healthful ways such as in custards, fried rice, pastries or deviled eggs. As long as eggs are consumed as part of a diet rich in vegetables, fruits, legumes and other colorful whole foods, alongside an active lifestyle, there is no need to villainize them.
