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Eggs belong to the group of foods that provide many nutrients, especially proteins of high biological value, and at the same time, the nutritional components of eggs are very easily absorbed, such as the absorption rate of 100% of eggs, the number This is equivalent to the protein found in milk.1. Nutritional composition of eggs
Nutritional composition of eggs, especially chicken eggs with 13 different vitamins and nutrients in each serving. And with just 310 kilojoules (or 74 calories), in each egg, they're one of the healthiest foods you can eat.Eggs contain nutrients necessary for the healthy growth and development of children and are among the most nutritious foods a woman can consume during pregnancy.
They are the perfect source of protein as they contain all 9 essential amino acids needed to meet your body's needs. Plus, they're a natural source of important nutrients, including omega-3 fatty acids, vitamins A, D, E and B12, antioxidants, and choline.
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.2. When should children eat eggs?
Every parent wants to make sure their child grows up healthy and happy. But parenting can be overwhelming with conflicting advice about what's good and bad for kids.There are many myths and misunderstandings about whether it is good for children to eat eggs, or maybe it is good for children to eat a lot of eggs and at what age should parents start giving children whole eggs.
Eggs provide essential nutrients for the healthy growth of children. Not only are they packed with vitamins and minerals, but they also provide a good source of protein, choline, and essential fatty acids. You should include whole eggs in your baby's diet during the first year of life - around six months of age, but not before four months.
These guidelines are the same for all children, even those at high risk for food allergies because studies have shown that feeding eggs for the first year helps children develop their ability to develop food allergies. tolerance to eggs.
Bạn nên bổ sung trứng vào thực đơn của trẻ 6 tháng tuổi trở lên
3. The benefits of eggs in a child's diet
Filled with nutrients, including 11 different vitamins and minerals, eggs provide many of your child's nutritional needs. Combine that with the fact that they're affordable and easy to prepare and you've got the perfect meal option for busy parents.Eggs contain choline - a nutrient that contributes to healthy brain development, among other things. Studies show that pregnant and lactating women who eat eggs are more likely to meet their choline needs.
Eggs are an excellent source of iron, protein, essential fatty acids and vitamins A, D, E and B12. Eaten as a high-protein breakfast, they can promote children's satiety levels and reduce hunger during a busy school day (thus reducing a child's need to snack on unhealthy, high-calorie foods). sugar, high fat).
High in protein, eggs will support the growth and development of children. The Australian Dietary Guidelines recommend 14 grams of protein per day for children aged 1 to 3 years and 20 grams per day for children aged 4 to 8 years. One egg contains about 6 grams of protein, providing almost half of the recommended daily intake for toddlers and almost a third of the recommended daily intake for older children.
4. Egg allergy in children
Egg allergy is not uncommon in children, it affects 9% of children under 4 years of age. Many children with egg allergies are allergic to raw eggs but can tolerate baked or cooked eggs, and most will have an allergic flare-up by age 4.To avoid any complications, you can try introducing cooked eggs into your child's diet slowly to monitor for potential reactions and should be done in consultation with your child's healthcare professional. friend.
Symptoms of an egg allergy that may appear include:
Skin - rash, eczema, swelling or flushing. Gastrointestinal - nausea, possibly vomiting or diarrhea. Respiratory - runny nose, wheezing or difficulty breathing.
5. How much egg should be used for children?
Although eggs are very good for children, not children who eat a lot of eggs will bring many health benefits. Because eggs have many nutrients, but the fat content in eggs is quite high, so it can make your baby prone to bloating, indigestion, and even digestive disorders.When choosing to give eggs to children, depending on the age group of the child, the number of eggs used will be different:
For children from 6 to 7 months old, they should eat about 1/2 egg yolk per day. meals, and can be fed 2 to 3 times per week For children aged 8 to 12 months, it is recommended to feed them about 1 egg yolk per meal, and can be fed to them 3 to 4 times per week For children aged 1 to 2 years, both egg whites and yolks should be given to them at each meal, and can be given to children 3 to 4 eggs per week For children aged 2 years and older, if they like to eat Eggs can be fed one per day.
Trẻ ăn quá nhiều trứng có thể gây đầy bụng, khó tiêu hoặc rối loạn tiêu hóa
6. The best way to prepare eggs for children
In addition to the best nutritional ingredients from eggs, absorption also depends on how this food is processed. You should not use raw chicken eggs or dissolve raw eggs in hot porridge for children. The best way to prepare eggs for children is to boil or cook them to prevent infection. In addition, the bacteria that can cause food poisoning are contained in the genital tract of chickens, so both the inside and outside of the eggs can be contaminated with bacteria that can cause illness in children, especially salmonella bacteria. This bacteria causes food poisoning if the processing is done incorrectly. In addition, whites also have some substances that oppose vitamin H - biotin, which interferes with the absorption of nutrients, especially vitamin H. Vitamin H belongs to the group of vitamins that are indispensable in the process of using protein and powdered sugar, At the same time it is also necessary for the normal development of the child's body. Therefore, eating raw or undercooked eggs has many risks to health.Processing chicken eggs by combining with oil or fat to form fried eggs or omelets over high heat can make the outside vegetarian but the inside is still not fully cooked. At that time, burnt egg whites will be difficult to absorb, and at the same time affect and destroy water-soluble vitamins such as vitamins B1, B2, and the egg yolk has not been killed bacteria. Therefore, when implementing this processing method, eggs need to be fried or covered with a low flame, a longer time for the egg yolk to be fully cooked.
If you eat raw chicken eggs, the absorption and digestion rate can only reach 40%, however, boiled eggs have the ability to absorb up to 100%, fried eggs have an absorption rate of 98.5%, eggs fried eggs can only absorb 81%, ...
How to cook eggs to ensure nutrition and food hygiene and safety: Put eggs in cold water and bring to a boil gradually. When the water boils, let it simmer for about 2 minutes, then turn off the heat. However, after cooking, still let the eggs soak in hot water for about 5 minutes. So the eggs are just cooked, the yolks are not overcooked, easier to absorb. While boiling the eggs you can add a little salt to keep the eggs from breaking.
Moreover, you need to note that eggs that have just been taken out of the refrigerator should not be boiled immediately nor should they be soaked in hot water or boiled with too high a fire, because these may cause the eggs to break.
Processing eggs for children depending on the month of age
For children from 6 to 12 months old: Eggs should be given to children with flour. How to cook egg powder: Cook the flour, then add the eggs. When the dough is cooked, beat the egg yolks with the chopped vegetables, then beat the eggs and vegetables well. When the dough is boiling, add the egg and vegetable mixture to the flour and stir quickly and evenly, the dough will boil. Attention should not be boiled with eggs too carefully For children from 1 to 2 years old: You can eat egg porridge, and also do the same as for children from 6 to 12 months old. For children from 2 years old and up: You can prepare eggs by giving them egg porridge, boiled eggs, fried eggs with meat and vegetables, eggs in tomato sauce, omelets...
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Reference source: nld.com.vn
