你觉得今天早上的鸡蛋怎么样（下）
How do you like your eggs in the morning?
译文简介
网友：通常，当你在吃含有胆固醇的食材时，你的肝脏会通过降低自身胆固醇的产量来进行自我调节。正因为如此，所以吃鸡蛋并不会增加你体内的胆固醇含量，你实际上是在通过用另一种类型的胆固醇来替代肝脏生产的胆固醇。那么，吃很多的鸡蛋真的是一件了不起的事情吗？
正文翻译
How do you like your eggs in the morning?
你觉得今天早上的鸡蛋怎么样？
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basically, whilst you devour ingredients that include cholesterol, your liver adjusts itself by lowering its personal manufacturing. because of this eating eggs doesn’t increase the prevailing amounts of cholesterol to your frx, you’re honestly replacing one type with another. So would it be an amazing thing to devour more eggs?when it comes to dietary cost, eggs genuinely come up with the excellent bang for your greenback. Loaded with vitamin A, E, B6 and B12, thiamin, riboflavin folate, iron, phosphorous, magnesium, selenium and so much greater, it’s difficult to locate other ingredients with this type of various nutrient profile.
The finest complaint towards eggs is they comprise excessive cholesterol levels, however, eggs include high-density lipoproteins (HDL) which might be surely important for the frx and mind. HDL gives balance in each cell of your frx and allows your frx produce nutrition D and hormones like testosterone, estrogen and cortisol (2,3).
贾斯汀·格雷厄姆
通常，当你在吃含有胆固醇的食材时，你的肝脏会通过降低自身胆固醇的产量来进行自我调节。正因为如此，所以吃鸡蛋并不会增加你体内的胆固醇含量，你实际上是在通过用另一种类型的胆固醇来替代肝脏生产的胆固醇。那么，吃很多的鸡蛋真的是一件了不起的事情吗？说到饮食成本，吃鸡蛋真的是一件性价比极高的选择。因为鸡蛋富含维生素A、E、B6和B12、硫胺素、核黄素叶酸、铁、磷、镁、硒等，所以你很难再找到像鸡蛋这种富含这么多营养成分的食物了。
鸡蛋唯一可吐槽的缺点就是它们的胆固醇含量过高，但是，鸡蛋还富含高密度脂蛋白（HDL），这是对身体和大脑非常重要的东西。高密度脂蛋白可以让你身体的各个细胞保持平衡，并让你的身体产出足够的维生素D和激素，如睾丸激素、雌激素和皮质醇。
So there you have got it, the confusion surrounding the fitness repute of HDL in eggs and excessive cholesterol has been debunked (7). you can consume extra eggs with less fear.To hold levels of cholesterol controlled, it’s great to just keep away from eating excessive amounts of sugar, workout each day, preserve a healthful weight, consume greater vegetables and forestall smoking.
它与附着在血管壁上的低密度脂蛋白（可怕的低密度脂蛋白胆固醇）不同，高密度脂蛋白胆固醇可以擦洗这些血管的内壁，阻止动脉粥样硬化。此外，它还可以降低低密度脂蛋白水平，而且还不会导致健康人群出现心脏病或中风的情况，所以你可以想吃多少就吃多少。但是每天吃鸡蛋可能会增加糖尿病患者患心血管疾病的可能性。
所以你现在已经知道了，围绕鸡蛋中高密度脂蛋白和过量胆固醇对人体是否有益的困惑已经解开了。你现在可以多吃鸡蛋而不用担心胆固醇的问题了。如果你想控制胆固醇水平，那你就要避免摄入过量的糖，还要坚持每天锻炼，保持健康的体重，多吃蔬菜，不要抽烟。
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Eggs include lutein and zeaxanthin, carotenoid vitamins which might be critical in your vision. collectively, they lessen the chance of age-related macular degeneration, which causes blindness in older age (11). The cartenoids shield the eyes from daylight harm, improve night vision and reduce danger of developing cataracts through as much as 50% (12)
鸡蛋富含胆碱，胆碱是一种重要的营养物质，它具有改善大脑和加强记忆的功能。它确实是神经递质的前体，被称为乙酰胆碱。关键是，它对大脑的发育非常重要，所以强烈建议孕妇服用胆碱补充剂，以避免子宫内的发育异常。目前，大约有90%的美国人缺乏胆碱，所以她们特别容易肌肉损伤，也非常容易受到非酒精性脂肪肝的影响。
鸡蛋富含叶黄素和玉米黄质，类胡萝卜素维生素，这可能对你的视力至关重要。总的来说，它们降低了患老年性黄斑变性的机会，而这些黄斑变性会导致老年人失明。类胡萝卜素可以保护眼睛免受日光的伤害，改善夜间视力，减少50%患白内障的风险。
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Eggs consists of each calcium and nutrition D, the constructing blocks your frx wishes to maintain bones, specifically for making sure proper bone density. vitamin D truely boosts your frx’s potential to absorb calcium (14). Calcium is also necessary for blood clotting, nerves indicators and muscular tissues contractions (15) because eggs are nutrient-dense, they're more filling than most foods. They’re also low in energy, making them plenty more weight-reduction plan-pleasant than most protein-rich meals. The magazine of the american university of vitamins and the global journal of obesity each conducted studies that concluded that consuming eggs at some point of breakfast can lessen the quantity of food you devour later inside the day (sixteen,17). The addiction additionally resulted in more weight reduction, extra reduction in waist circumference and more discount in frx fats than different breakfast meals.
2个鸡蛋和一份肉类所提供的蛋白质含量是一样的，而且还不会让你接触到肉类的大量的脂肪。尽管许多饮食建议只吃蛋白来获得精瘦、结实的蛋白质供应，但鸡蛋中有一半的蛋白质是在蛋黄中发现的。所以多吃一点鸡蛋有益于肌肉的练成。
鸡蛋由钙和维生素D组成，他们构成了你的骨架，他们是你保持骨骼健康的基石，特别是保证了合适的骨密度。维生素D确实能提高你身体吸收钙的能力。而钙对于血液凝块、神经指标和肌肉组织收缩具有非常重要的作用，因为鸡蛋富含营养，所以它们比大多数食物更有饱腹感。而且它们的能量还很低，这使得他们比大多数富含蛋白质的食物更能减肥。美国维生素大学杂志和全球肥胖杂志都对鸡蛋进行了研究，由此得出结论，在早餐的某个时间摄入鸡蛋可以减少一天中晚些时候的食量。除此之外，与不同的早餐相比，对鸡蛋上瘾会让你减肥减的更多，让你的腰围变得更细，体内脂肪变得更少。
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Remember, I’m not a dietitian, but thank you for asking me to respond to this question.
While I was on active duty, we went through extreme physical conditioning in training and I made fitness a part of my life ever since. My routine included eating “six-egg” omelets each and every morning! I had always known that if I needed my body to repair itself rapidly enough to keep me in the game, eggs were a powerful protein foundation in my diet.
I’ve never had problems with my bloodwork, I can only speak from my own experience and that has proven that eggs are important nutritional building blocks if you are trying to maintain strength and endurance.
I keep my own flock of free range chickens, simply because the eggs are superior to anything you can buy in a store.
With that covered, IF, you are sitting around and not getting much exercise, and you’re not involved in any strength training activities, then eggs will probably not be completely utilized by your metabolism to the utmost and your body “may” begin to store the fats, deposit the cholesterol rather than process it and as with any other foods not consumed along with plenty of beneficial activities, you risk weight gain.
I personally say YES to eggs daily! They definitely work for me :)
弗雷德里克·j·邓恩 美国海军退役20多年
我希望你知道，我并不是营养师，但是谢谢你让我回答这个问题。
在我服役的时候，我们有大量的极限体能训练，从那个时候起，健身就变成了我生活的不可或缺的一部分。我每天早上都要吃用“六个鸡蛋”做成的煎蛋卷！因为我知道，如果我想要身体迅速修复，好让自己继续参加训练，那么鸡蛋就是我饮食中强大的蛋白质来源。
我的血液循环从来都没有出现过问题，所以我从我自己的经验来说，如果你想拥有足够的力量和耐力，那么鸡蛋是你补充营养最好的选择。
我自己散养了一群鸡，因为这些散养鸡下的蛋比你在商店里买到的任何蛋都要有营养。
但是即使是在鸡蛋热量这么低的情况下，如果你每天都坐着不动，而且不进行任何力量训练的话，那么鸡蛋是不会被你的身体新陈代谢掉的，你的身体可能会开始储存脂肪，还会把胆固醇储存起来，而不是努力去消化它，就像摄入其他对你身体没有益处的食物一样，那你很可能会因此而长胖。
就我个人而言，我每天都会吃鸡蛋！因为它们很对我有用。
The 5 eggs just won't have any effect whatsoever (tasteful outcomes) since they have around 35g of protein 30g of fat and, possibly, 2g of Carbs and can be effortlessly supplanted by 150g of a barbecued Rumpsteak or 130g of high-fat meat.
For body aesthetic outcomes, you need to follow your day by day admission of calories, for good body synthesis, you have to know your best extent of fat, carbs, and protein and eat anticipating beating these macros day by day.
Notwithstanding, in the event that you are requesting wellbeing the eggs just won't do any damage. Yet, you need to remember that you ate around 30g of fat and around 9g of soaked fats. This implies that you, most likely, ate half of your fat every day admission and 25% of your Saturated fats day by day consumption. So you need to remember this and pick your suppers well so they'll not surpass your day by day admission of fats and will satisfy your need for carbs and protein also.
For muscle building, I typically pick 0,8g of fat per kg of weight, 2,4g to 2,65 of protein for each kg of fit muscle, and the remainder of the calories for carbs. Your day by day calories relying upon your metabolic rate, your preparation volume, and rely upon your target (muscle building, fat misfortune, body comp, max strength..).
迪伦·本宁顿 在德克萨斯大学奥斯汀分校学习人体与营养学
事实上，吃5个鸡蛋对你的身体并不会产生任何有益的结果（除了美味的作用外），因为它们大约含有35克蛋白质，30克脂肪，可能还有2克的碳水化合物，但是这些营养成分可以很容易地用150克烤羊排或130克高肥肉代替。
为了让自己的身材变得更好，你需要控制你每天摄入的卡路里，为了获得身体所必需的营养，你需要知道你的脂肪，碳水化合物和蛋白质的最佳比例，并且期望每天都能达到最佳摄入量。
然而，如果你是为了身体健康而吃鸡蛋的话，那么多吃鸡蛋并不会对你的身体造成任何的损害。然而，你需要记住一点，你每吃一颗鸡蛋，你就等于吃了大概30克的脂肪和9克饱和脂肪。这意味着，你可能吃了你每天需要摄入的一半脂肪和25%的饱和脂肪。所以你必须记住这一点，好好选择你的膳食，这样它们就不会超过你每天的脂肪摄入量，也会满足你对碳水化合物和蛋白质的需求。
为了锻炼肌肉，我通常选择每公斤体重摄入0.8克脂肪，每公斤瘦肌肉摄入2.4克到2.65克蛋白质，剩下的热量用于碳水化合物。你每天消耗的热量取决于你的代谢率，你的运动量，以及你的目标（比如是为了锻炼肌肉，还是为了减肥，是为了锻炼身体，还是为了增强力量）。
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Well, this depends on your digestive system & metabolism. When I was young, I would have six boiled eggs for lunch instead of a normal meal. However, I used to have a very high metabolism AND worked out with weights daily, walked everywhere, ran often, etc. During the whole year of 1994, for dinner, I used to have 5 egg rolls with chicken in them. I weighed about 62 kg then. Nowadays, I can handle 3 eggs a day. Since I’m more sedentary now, I’m cautious about eating more than 3. I weigh about 72 kg now.
If you’re under 30, you can have 5 eggs every day - unless you have a very slow metabolism. I recommend that you avoid carbs totally for the meal when you eat 5 eggs. Along with the eggs, you should have a salad and maybe 3 or 4 toasted bread slices or a couple of thin chapatis or phulkas.
If you’re over 30, I recommend that you distribute the eggs between two meals, cut the amount of rice by half for each meal, and have the same amount of veggies that you normally eat for each meal.
Boiled/poached eggs are healthier than omelettes (which need oil).
艾萨克·马德万 一个很喜欢吃鸡蛋的人
一天吃多少个鸡蛋这主要取决于你的消化系统以及新陈代谢。在我年轻的时候，我一顿午餐可以吃六个煮鸡蛋，但这其实并不是一顿正常的午饭。但是，我以前的新陈代谢特别高，因为我那时候每天都会举重，散步、跑步等等。在1994年整个一年的晚餐中，我经常吃5个鸡蛋卷，里面还包裹着鸡肉。我当时大约62公斤重。现在，我一天只能吃3个鸡蛋了，因为我现在更喜欢坐着不动，所以我现在对3个鸡蛋以上的量，就会变的很谨慎。而我现在大约72公斤重。
如果你不到30岁，除非你的新陈代谢非常慢，你可以每天吃5个鸡蛋。但是如果你吃了5个鸡蛋，我建议你在吃饭的时候避开碳水化合物。除了鸡蛋，你还应该吃一份沙拉，或者是3到4片烤面包，或者几片薄煎饼。
如果你超过30岁，我建议你在两餐之间吃个鸡蛋，每顿饭都减少一半的米饭，并且每顿饭吃相同数量的蔬菜。
而且水煮蛋比煎蛋（需要油）更健康。
The jury is still out on that since a few years ago there was a study saying that multiple eggs with yolk could be eaten without ill effects however that study has been discredited since it was found to have been sponsored by the egg lobby.
A lot of people are touting that they have been eating 5 eggs plus for a few years and look they are healthy. This is anecdotal and not statistical. This is also called survivorship bias since there are lots of people who ate 5 eggs or more in day for a few years and then succumbed to heart attack - unfortunately those people will not be able to post on Quora and say eating 5 eggs is dangerous. Also a lot of them are young and the body tolerates abuse well in your 20s and 30s and pays back with a vengeance in your 40s and later.
As of now the safest bet seems to be eating one whole egg per day if you are not a diabetic, heart patient or have a high cholesterol. In case you are diabetic, a heart patient or have high cholesterol then it is better to limit your whole eggs to 3 per week. You can consume 2 or more eggs whites a day though, which should provide you with your protein requirements.
贾亚拉扬
目前还没有得出结论，因为几年前有一项研究表明，食用多个含有蛋黄的鸡蛋并不会对身体产生不良影响，但由于这项研究被揭穿是卖鸡蛋团体赞助的，所以这项研究的结论值得怀疑。
很多人都说他们已经连续好几年每天吃5个鸡蛋了，但他们看起来仍然非常健康。但这是道听途说，并不是准确的统计数据。这也被称为生存偏差，因为有很多人在几年的时间里每天都吃5个鸡蛋或者更多，然后死于心脏病发作——不幸的是，这些人不能在Quora上发帖说吃5个鸡蛋是危险的。而且他们中的大多数人都很年轻，当你20多岁和30多岁的时候，你的身体抵抗力强，可以忍受一些疾病，但当你40多岁或者更老的时候，你的身体就会承受不住疾病的报复。
到目前为止，如果你不是糖尿病患者、心脏病患者或高胆固醇患者，最安全的方法就是每天吃一个完整的鸡蛋。但如果你是糖尿病患者、心脏病患者或高胆固醇患者，那么最好限制每周吃3个以内的完整鸡蛋。你可以每天吃2个或者更多的蛋白，这应该能提供你每日所需的蛋白质。
There was an article in the paper a few weeks ago where a little lady who was over a hundred years old was asked the secret of her longevity and she said it was because she had always eaten at least three eggs a day. Maybe if you are a big woman or man, then five is a good staple dose by that reckoning!
I am a vegetarian, except for eating eggs and I eat two a day. I will only eat free range eggs, mostly from the farm next door where the chickens run free at all times and have access to grass paddocks and personally I would not eat eggs that were not free range and where the hens didn’t get access to clean grass. Heaven knows what is in the eggs that are not free range or organic. If you eat five of those type of ‘dodgy’ eggs a day, ( scientific classification! ) you might not be making your ‘bad’ cholesterol levels high, but they might be giving you a large dose of things that you really don’t want in your system! It really isn’t any good guessing what five eggs would be doing to your own particular body as everyone is different, so if you really want to be sure that you are doing the right thing, it is easy to have your blood levels checked.
尼基 · 梅尔维尔 前退休护士
几个星期之前，报纸上刊登了一篇文章，有个人问一位一百多岁的老太太长寿的秘诀，她说是因为她每天至少吃三个鸡蛋。但如果你是一个很高大的女人或男人的话，那么根据这个计量计算，那么每天吃五个是一个很不错的选择。
我是一个素食主义者，除了鸡蛋，其他的肉类我全都不吃。我一般每天吃两个鸡蛋。但我只吃放养的鸡下的蛋，所以我吃的鸡蛋大部分都产自隔壁农场，那里的鸡可以自由地奔跑，而且可以进入牧场。就我个人而言，我不会吃那些不是放养的蛋，也不会吃那些无法进入牧场吃到干净草地的的草的鸡下的蛋。天知道那些不是自由放养的或者不是有机蛋的鸡蛋里有什么。如果你每天吃5个这样的“危险”鸡蛋的话，虽然你的胆固醇水平可能没有升高，但是它们可能给了你很多其他对你身体免疫系统有害的东西。因为每个人的身体都不一样，所以猜测吃5个鸡蛋对你的身体会产生什么影响，这真的说不准，所以如果你真的想确定你现在所做的事是不是正确的，你可以去医院检查一下。
Not a dietitian or nutritionist here; all I can tell you is my own experience. I have been eating 3–5 eggs every day for the past twenty years. My blood lipid profile has always been incredible according to my doctor, with the healthy fats unusually high and the unhealthy fats unusually low.
However, bear in mind that eating that many eggs is part of a diet where we make all our own meals at home, don’t eat fast food except very, very rarely, only get pizza maybe twice a month, and exercise regularly.
You can’t look at just one food item in your diet; you have to look at your entire lifestyle. There is research out there suggesting that eggs will help increase HDL (good) while lowering LDL (bad) in your blood, however, eating 5 eggs while existing on a diet of big macs and sugary colas the rest of the time isn’t going to produce miracles.
丽贝卡·克雷默·欣克利 科罗拉多州立大学生物学学士（2003年）
我不是营养师或营养学专家，我只能告诉你我自己的经历。在过去的20年里，我每天都要吃3-5个鸡蛋。据我的医生说，我的血脂水平让人难以置信，健康脂肪含量异常高，而不健康脂肪的含量异常低。
然而，请记住，吃那么多鸡蛋只是我们在家饮食的一部分，我们一般不吃外卖，只有遇到特殊情况，我们才会吃披萨，但一个月最多只吃两次，而且我们还会经常锻炼。
你不能只看你饮食中的吃的某一种食物，你必须审视你的整个生活方式。有研究表明鸡蛋有助于增加血液中的高密度脂蛋白（对身体有益的物质），同时降低低密度脂蛋白（对身体有害的物质），然而，靠只吃5个鸡蛋，和只吃巨无霸和含糖可乐并不会产生什么奇迹。
Your cholesterol level would need to be monitored. Plaque build up is a distinct possibility. Or, you could be like my maternal grandfather who ate 3 eggs a day for breakfast along with sausage or bacon, homemade toasted bread and hand churned butter. He was a farmer who supplied Whitehall High school with vegetables and proteins for the school’s lunch program.
His cholesterol level were incredible as he naturally shed it through good luck and good DNA. His HDL was 58 when he died. He was 88 when stuck by a drunk driver and killed instantly. The autopsy was required by law.
Your consumption of 5 eggs a day will provide you with 30 grams of protein, 22.5 grams of fat, which is 35 percent of the daily value. You are consuming 7.5 grams in saturated fat and 15 grams in mono-unsaturated fat.
约翰 · 科奇 从1963年就开始做饭，从那以后每周都在学习怎么做饭。
你需要监测你的胆固醇水平。因为斑块的形成是高胆固醇很明显的一个特征。或者，你可以像我的外公一样，每天早餐吃3个鸡蛋，还有香肠或培根，以及自制的烤面包和手工搅拌的黄油。他是一个农民，主要负责为学校的午餐提供蔬菜和蛋白质。
他的胆固醇水平令人难以置信，因为他的好运气和良好的DNA为他降低了胆固醇含量。所以他死的时候，高密度脂蛋白是58。88岁时，他被一名酒后驾车的司机撞死了，当时法律要求进行尸检。
每天吃5个鸡蛋可以为你提供30克的蛋白质，22.5克的脂肪，这些占每日所需脂肪量的35%。你还摄入了7.5克的饱和脂肪和15克的单不饱和脂肪。
Some people eat a lot more than that for good reason:
?Teenage boys. At 15 years of age, I ate 5000 calories a day, was inactive and was skinny.
?Athletes in training, especially if the training involves a lot of aerobic activity.
?Very large people. If you are 6′8″ tall and weigh 300 pounds, you are going to need more calories than the typical person.
?Very active people, even if not athletes.
EDIT and, of course, some people need?less?than 2000 calories a day and, for them, 5 eggs is an even bigger proportion of their daily diet.
彼得·弗洛姆 我很喜欢吃东西，我是一个爱冒险的美食家。
有些人吃得比那些更多，这是有原因的：
十几岁的男孩肯定会吃的比较多。在我15岁的时候，我每天都要吃5000卡路里的东西，即使我不怎么活动，我还是很瘦。
运动员在日常训练中肯定也会吃的很多，特别是在大量有氧运动的训练中。
体型非常高大的人吃的也多。如果你是6英尺8英寸高，体重300磅，那你肯定需要比一般人更多的卡路里。
日常非常活跃的人，即使不是运动员，他的活动量很大，也会吃的比一般人多。
当然，有些人每天需要的热量不到2000卡路里，对他们来说，在他们的日常饮食中吃5个鸡蛋已经很多了。
That is 23 grams of fat from those 5 eggs.
A diet of 2,000 calories per day should have between 44 and 78 grams of fat depending on one's lifestyle i.e., active or sedentary. Getting 23 grams of fat from eggs is within the limit, even for the most sedentary person with a maximum recommendation of 44 (52% of total).
Today there is still debate on how much cholesterol one should intake daily. Eggs contain about 187 mg of cholesterol, and in the past it was (wrongly) recommended that no more than 300 mg should be eaten daily. New science have shown that dietery cholesterol does not simply turn to blood level amounts increasing or decreasing because many other factors (too many to discuss here) will influence the equation.
Having said all that, I do believe that a diet with too much of any one thing is not ideal. And luckily, we are omnivorous animals with a wide choice of foodstuff to chose from.
帕特里克 · 戴利 动物学家，饲料厂工程师，使用各种农副产品的人。
这5个鸡蛋就含有23克脂肪了。
每天2000卡路里的饮食应该含有44到78克的脂肪，这主要取决于一个人的生活方式，即是经常运动还是一直坐着不动。但是即使对于一直坐着不动的人来说，从鸡蛋中摄取23克脂肪都是很有必要的，我们一般建议摄入的脂肪含量不超过44克（总脂肪量的52%）。
今天，关于每天应该摄入多少胆固醇仍有争论。鸡蛋大约含有187毫克的胆固醇，之前有报道建议大家每天摄入不超过300毫克的胆固醇，这是错误的。新的科学研究表明，饮食中的胆固醇不会简单地转化为血液中胆固醇含量的增加或减少的量，因为有许多其他的因素（太多了，这里就不讨论了）会影响这个等式。
说了这么多，我认为仅大量的吃一种东西是不正确的。幸运的是，我们是杂食性动物，有很多种食物可供选择。
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