還在扔蛋黃嗎？一天吃幾個雞蛋合適？

02-08

公眾號，瘦龍健康，每天分享牛逼的健康資訊

導讀
很多年前，有研究表明，血液中膽固醇的含量會血液中膽固醇含量是心臟病的一個風險因素，人民開始控制食物中膽固醇的攝入，蛋黃是膽固醇含量比較高的食物，所以蛋黃慘遭愚蠢的人類拋棄很多年。
最近幾年，整個營養界都開始為之正名了，最先發起證明是美國，2015版美國居民膳食指南撤銷對膽固醇攝入的限制，原因就是食源性膽固醇對血液中膽固醇的含量影響非常小，但是膽固醇仍然是心血管健康的潛在威脅。
2016年5月13日由國家衛生計生委疾控局發布的《中國膳食指南》，明確指出，不要扔掉蛋黃，每天攝入1枚完整雞蛋不會增加冠心病及中風的發病風險。

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下面是我找的一些英文資料，翻譯的中英文版，請各位參考。

一，The Incredible Edible Egg Yolk: 牛逼的蛋黃，放心吃吧。

NutritionalBenefits of Eating Whole Eggs

Egg yolks are often put on the hypothetical"Do Not Eat List" due to their relatively high amounts of saturatedfat and cholesterol. In spite of the constant shunning of egg yolks, they canbe a very healthy inclusion to a well-balanced diet, as they are a high-qualitysource of vital nutrients, many of which arent found in other foods. Here aresome of the many nutritional benefits of eating eggs with their yolks included.

蛋黃總是被人質疑，被很多所謂的健身人士鄙棄，因為他們覺得蛋黃富含有飽和脂肪酸和膽固醇，不管多少人不喜歡它，它所存在的營養價值是毋庸置疑的，它富含高質量的重要營養，很多的營養物質在其他食物中很難找到，下面我列舉一些蛋黃中的營養物質，和多吃蛋黃的好處。

Boosts Levels of Essential Nutrients

The yolks of eggs are a valuable source ofnumerous essential vitamins and minerals including water-soluble vitamins (vitaminsB2, B12, and choline), phosphorus, and iodine. Its also a potent source ofselenium, which is the antioxidant that works with vitamin E to protect thebodys cells from the damaging effects of free radicals.

增加實際營養物質的營養水平，蛋黃中富含各種維生素，礦物質，包含水溶性維生素（維生素 B2，B12，和膽鹼），磷，和碘，還是硒的一種重要來源，硒和維生素E一起工作保護體內自由基不受損害，達到抗老化的效果。

Promotes Strong Bones and Teeth

Egg yolks are one of only a few foods thatnaturally contain vitamin D. Vitamin D is necessary for the proper absorptionof calcium, which is crucial for the formation and maintenance of strong bonesand teeth. One egg yolk contains about 40 international units (IU) of therecommended 600 per day.

強化我們的骨骼和牙齒，蛋黃是自然含有維生素D的少有的集中食物之一，維生素D關係到鈣的充分吸收與否，鈣含量的高低對骨骼和牙齒的硬度有直接的影響，按照國際標準，一天中推薦600個國際標準單位的維生素D，一個雞蛋含有40個維他命D。（但是這並不是說一天要吃10幾個雞蛋）

Encourages the Maintenance of Lean MuscleMass

Whole eggs contain all the essential aminoacids making it a beneficial food source of high-quality protein. Adequateprotein consumption is essential for building and maintaining lean muscle mass.This is especially important if youre trying to manage your weight or if youregularly engage in exercise training.

保持肌肉的質量，整個雞蛋含有所有必須的氨基酸，是高質量蛋白質的重要來源，足夠的蛋白質攝入對維持肌肉非常重要，如果你想控制體重，定期做力量訓練的話，吃雞蛋也非常重要。

Helps in the Maintenance of Eye and SkinHealth

Egg yolks house substantial amounts of twospecific carotenoids (or natural pigments): lutein and zeaxanthin. Thesecarotenoids protect against eye damage and vision loss by reducing the risk ofcataracts and macular degeneration. Lutein and zeaxanthin may also preventpremature aging of the skin by reducing free radical damage associated withexcessive sun exposure.

幫助維持眼睛和皮膚的健康

蛋黃含有兩種類胡蘿蔔素，葉黃素和玉米黃質，這種類胡蘿蔔素保護眼睛，降低白內障和黃斑變性的風險，葉黃素和玉米黃質可以降低過度日晒後自由基損害，還能防止皮膚變老。

Supports Weight Loss

There are only 70-80 calories in one wholeegg making it an excellent food choice for weight loss. In addition, due totheir protein content, eating egg yolks and whites can reduce hunger, increasefullness, and help prevent overeating throughout the day (click here for moreways to naturally suppress hunger and reduce appetite).

有利於減肥, 一個雞蛋只有70-80卡路里，是減肥的最佳選擇，還有，因為蛋白質豐富，吃蛋黃和蛋白能提高飽腹感，從而達到減肥的效果。

二，Five Reasons Not to Toss the Egg Yolks 五個不扔掉蛋黃的原因

Ever since elevated serumcholesterol wasfound to be a risk factor for heart disease, people have beenlimited foodshigh in dietary cholesterol. Eggs are one of the foods richest incholesterol,containing about 200 mg each, and this is contributed solely by theyolk.However, research has shown that dietary cholesterol does not play a majorrolein raising serum cholesterol as was once believed and that egg yolks areinfact good for heart health. Eggs are often a staple food for peoplefollowinglow-carb diets because they are very low in carbohydrates. Instead ofeatingegg substitute or throwing away egg yolks and eating only the whites,consumethe entire egg to get all the benefits of this wonderful food.

很久以前，有人發現，血液中膽固醇含量是心臟病的一個風險因素，人民開始控制食物中膽固醇的攝入，蛋黃是膽固醇含量比較高的食物（大約每個雞蛋含有200mg），近些年，遭到了很多人的拋棄，但是，最近的研究表面，食物中的膽固醇攝入，對血液中膽固醇的含量影響微乎其微，實際上，蛋黃對心臟病的健康是有益的，雞蛋含有非常低的碳水化合物，應該是健康人士的首選，所以，不要再嫌棄雞蛋了，或者只吃蛋清不吃蛋黃，吃下整個雞蛋，開始享受這個美食帶來的好處吧，下面告訴你五個不扔掉蛋黃的原因

1. Egg yolks contain essentialfatty acids

Our bodies can make most of the fatsweneed, but there are certain fatty acids that are considered essential,meaningwe need to consume them in our food in order to survive. The two classesofessential fatty acids are omega 3 and omega 6. Egg yolks contain both omega3fats (in the form of the long-chain fatty acid docosahexanoic acid, or DHA)andomega 6 fats (as arachidonic acid, or AA). These fats are necessary forproperbrain function, immunity, healthy skin, and reproduction.

蛋黃中含有人體必需的脂肪酸，人體能自動生成很多我們需要的脂肪，但是有些脂肪酸被認為是非常必要的，我們需要從食物中攝取，來維持身體的健康，兩種脂肪酸歐米茄3和歐米茄6對人體非常重要，蛋黃中含有這兩種不飽和脂肪酸，他們對大腦的功能，免疫系統，皮膚，再生系統的正常運轉非常重要。

2. Egg yolks contain vitamin K2

Vitamin K2 plays an important rolein hearthealth and bone health by directing calcium away from the heart, whereit cancontribute to atherosclerotic plaque, and toward the bone, where it canimprovebone density and reduce the risk for osteoporosis.

蛋黃含有維生素K2，維生素K2對心臟和骨骼的健康非常重要，可以把心臟中的鈣清除，鈣會引起動脈硬化，可以提高骨密度和降低骨質疏鬆的風險。

3. Egg yolks contain moremicronutrientsthan the whites do

The yolk portion of the egg ishigher inmost vitamins and minerals than the white, with theexception ofpotassium, magnesium, and niacin. In addition to vitamin K2, yolkscontain allof the other fat-soluble vitamins: A, D, and E.

蛋黃比蛋白含有更多的營養物質，蛋黃中的維生素和礦物質都遠超蛋白，鉀，鎂，煙酸除外，蛋黃除了富含維生素K2，還含有其他的脂溶性維生素A,D，E。

4. Egg yolks contain choline

Choline, a form of B vitamin, formsaportion of cell membranes, is vital for proper liver and nerve function,andplays an important role in preventing neural tube defects in pregnancy.Eggyolks are rich in this essential nutrient.

蛋黃富含膽鹼，膽鹼是維生素B的一種形式，對肝臟和神經系統來說至關重要，對孕婦而言可以預防神經管缺陷，蛋黃中含有豐富的必要維生素。

5. Egg yolks contain carotenoids

Carotenoids are yellow-orangepigments typically found in plant foods like carrots, apricots, and yams.However, eggyolks also contain carotenoids, which function as antioxidants in the body and may reduce the risk for lung and other cancers. The carotenoids lutein and zeaxanthin are important for maintaining eye health and are particularly protective against macular degeneration, a leading cause of blindness.

蛋黃中富含類胡蘿蔔素，有抗氧化功能，降低患肺癌的風險，有利於眼睛健康，防止黃斑變性（導致失眠的只要原因）

Eggs are one of natures most perfect foods: rich in many important nutrients, versatile, and an inexpensive source of high-quality protein. For optimal health, eat the whole egg the way nature provided it.

雞蛋是自然界最完美的食物，營養豐富，簡直多才多藝，便宜又實惠，是自然界給我們最大的恩惠，不要再拋棄蛋黃了，愚蠢的人類。

另外，為雞蛋正名比較有名氣的博士JONNY BOWDEN，他指出，蛋黃中的膽固醇和你血液中的膽固醇含量沒有半毛錢關係，the cholesterol in eggs has virtually no effect on the cholesterol in your blood.(8)

還有，英格蘭醫學期刊（NEJM）上有人做了一個實驗，一個88歲的老頭，每天吃25個雞蛋，最後做身體檢查，各項指標沒有任何問題。

interesting case study (a study with only one individual). It was an 88 year old man who consumed 25 eggs per day.He had normal cholesterol levels and was in very good health.(9)

看完文章之後，你是不是在想，誰都可以隨便吃蛋黃了，隨便攝入膽固醇？非也，哈佛公共衛生學研的Dr. Walter Willett博士專門為膽固醇寫了一篇有關膽固醇的評論，文中指出，嚴重的心臟病和糖尿病患者，還是建議雞蛋和膽固醇的攝入量不要太高。(11)

寫在後面
雞蛋中的主要礦物質，維生素，微量元素等都在蛋黃中，蛋白主要是蛋白質，只要蛋白質，放棄其他的營養是不可取的。
但是，看完文章之後，你是不是在想，雞蛋隨便吃了，膽固醇隨便攝入了，非也。
其實，如果你超過五十歲了，還是不要過多的吃肥肉，雞蛋的量也就一天一個吧，如果你真喜歡，蛋白還是隨便吃的。

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REF：

「However, a number of recent studies indicated that the relationship between dietary cholesterol intake, serum lipid levels, and coronary heart disease (CHD) risk is not nearly as strong as reported previously. 」（1）

"Many studies reported over the past 2 years have shown that dietary cholesterol is not a significant factor in an individuals plasma cholesterol level or cardiovascular disease (CVD) risk. "(2)

Many factors contributed to this position but a primary element was the belief that total dietary fat and saturated fat were primary dietary determinants of serum total and low-density lipoprotein (LDL) cholesterol levels, not dietary cholesterol. （3）

"Increasing dietary cholesterol did not appear to result in an increased atherogenic potential of postprandial serum, as assessed by effects on cultured macrophages."(4)

Daily egg consumption for 12 wk increases serum TC and LDL-C concentrations in women but not markers for inflammation, endothelial activity, and liver function.（5）

http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate-vs-usda-myplate/.（6）

https://supertracker.usda.gov/.（7）

WebMD Health News Reviewed by Arefa Cassoobhoy, MD, MPH

By Kathleen Doheny.（8）

http://www.cholesterol-and-health.com/Egg_Yolk.html

警告：瘦龍健康公眾平台翻譯的所有原創文章，未經授權，禁止轉發，如有需要，請聯繫公眾號後台。

你關不關注，瘦龍都在這裡，每天用心翻譯，碼字，只為給你傳播國內外有關健康的知識，和減肥的正能量，（還是提醒一下你吧，長按二維碼可以關注，就怕你不知道）。