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For years we've been listening to top health experts advising us to eliminate eggs from our diet. At the very most, they say, eat only three eggs a week. Any more would simply wreak havoc on your cholesterol levels. However, eggs did not contribute significantly to the body's cholesterol levels, according to many studies conducted by researchers
The researchers note that, the ingrained misconception linking egg consumption to high blood cholesterol and heart disease must be corrected, only one-third of the body's cholesterol comes from dietary sources; the rest is produced by the body from saturated fats, as a consequence, saturated fat intake plays a far more significant role. Other factors, such as obesity, a sedentary lifestyle or smoking also have greater effects on cholesterol levels or the risk of cardiovascular disease than egg consumption does.
Eggs contain valuable fat which helps cleanse and lubricate our internal structures. Fat and cholesterol from damaged fats, like margarine, or cheap vegetable oils, are the types of fats that lead to adverse health consequences. It is important to differentiate good fats from unhealthy fats. Eggs are jam-packed with vitamins and minerals in forms that can be easily absorbed. These include vitamins A, B, C, D, E and K in addition to iron, zinc, lecithin and choline. All of these help contribute to brain function, a healthy metabolism and disease prevention. Eggs are also a great source of protein, especially for those who don't consume very much meat. It can be difficult to obtain all of the essential amino acids - the ones our bodies can't produce - if you eat a diet mostly based in grains. An egg contains each of the nine essential amino acids, making it a top source for these nutrients.
Here is a delicious raw egg nog recipe:
1. Materials
4 raw free-range organic eggs
2 cups raw pasture-fed milk
1 cup raw pasture-fed cream
1/8 - 1/3 cup natural sweetener (such as: unheated honey)
1 teaspoon fresh ground nutmeg
2. Procedures
1) Separate eggs yolk and whites.
2) Blend egg yolks with sweetener and a touch of cream.
3) Separately blend egg whites until soft peaks are formed (whisk may be required). Egg whites are optional. You can also make creamy egg nog by blending the whites with a small amount of cream, this makes it less fluffy and adds a creamy texture to it.
4) Combine everything together.
參考譯文：
許多年來，我們一直非常相信健康專家的提醒，應(yīng)該從膳食中剔除雞蛋，或一周最多吃三個(gè)。若吃太多則會(huì)嚴(yán)重破壞膽固醇水平。但是很多研究指出，雞蛋對(duì)膽固醇值并沒有很重要影響。
研究人員表示，民眾應(yīng)該要改正吃蛋會(huì)造成膽固醇過高的誤解，人體的膽固醇其實(shí)只有 1/3 來自食物，剩下的 2/3 則是由飽和脂肪所轉(zhuǎn)換而來。因此，每天攝取的飽和脂肪實(shí)際上才是影響膽固醇含量的關(guān)鍵。甚至，吃蛋對(duì)于膽固醇含量及心血管疾病風(fēng)險(xiǎn)的影響，也比肥胖、久坐及吸煙等因素還來得小。
蛋含有可以幫助凈化與潤滑人體內(nèi)部結(jié)構(gòu)的珍貴脂肪。而來自損壞脂肪——如人造黃油與便宜蔬菜油的脂肪和膽固醇才不利人體健康。對(duì)好脂肪與不健康脂肪要有所區(qū)分；蛋也含有豐富而且易于人體吸收的維生素及礦物質(zhì)，如維生素 A、B、C、D、E 及 K，以及鐵、鋅、卵磷脂及膽堿等，非常有助于增強(qiáng)大腦功能、促進(jìn)新陳代謝及預(yù)防疾病。對(duì)于少吃肉的人來說，蛋是絕佳的蛋白質(zhì)來源，它也含有谷物所缺乏的必需胺基酸，營養(yǎng)非常豐富。
美味蛋諾酒做法（源自美國南部的圣誕飲料，是圣誕大餐的傳統(tǒng)主角之一。配方中使用了雞蛋，營養(yǎng)價(jià)值高，常作為作為消除疲勞的雞尾酒飲用）
1、 原料
4個(gè)散養(yǎng)有機(jī)蛋
2杯牧草養(yǎng)殖牛奶
1杯牧草養(yǎng)殖奶油
1/8~1/3杯天然甜味劑（如，未加熱的蜂蜜）
1茶匙新鮮豆蔻粉
2、步驟
1）分離蛋黃和蛋清。
2）將蛋黃與甜味劑和一點(diǎn)奶油混合。
3）單獨(dú)攪打蛋清直至發(fā)泡（或許得借助打蛋器）。蛋清的量可自主選擇。你還可以加一點(diǎn)奶油制作奶油蛋諾酒，這樣它就不至于太松軟而是帶有一點(diǎn)奶油質(zhì)構(gòu)
4）把所有材料混在一起。
