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Debates about egg consumption are more common than you think. While many enjoy one or two eggs daily, concerns persist about egg yolks' high cholesterol content potentially leading to hyperlipidemia, cardiovascular risks, or gallstones. What’s the healthiest way to eat eggs?
網(wǎng)絡上，關于雞蛋的討論一直都不少。愛吃雞蛋的人每天都會吃一兩個，但有人說雞蛋黃膽固醇含量高，吃多了會導致高膽固醇、高血脂，還有人說雞蛋吃多了會得膽結石等。雞蛋會不會升高膽固醇導致心腦血管疾病？怎么吃最健康？
For healthy individuals, daily egg consumption is unlikely to harm cholesterol levels. Eggs, while rich in cholesterol, contain beneficial nutrients like lecithin, which aids lipid metabolism.
對于健康的人來說，每天吃雞蛋不太可能損害膽固醇水平。雞蛋雖然富含膽固醇，但含有有益的營養(yǎng)物質，如卵磷脂，有助于脂質代謝。
Large-scale studies indicate that eating one egg daily may reduce cardiovascular disease risks. Another study found that up to three eggs per day could lower LDL ("bad" cholesterol) levels in healthy young adults.
一項大型研究表明，每天吃1個雞蛋，有助于降低心血管疾病發(fā)病和死亡的風險。另一項研究也表明，每天攝入3個以內(nèi)的雞蛋，有利于降低健康年輕人低密度脂蛋白壞膽固醇（壞膽固醇）水平，對血脂健康有益。
For general adults, consuming up to one egg daily—including the yolk—aligns with standard dietary guidelines of six to seven eggs per week.
對于普通成年人來說，每天最多吃一個雞蛋——包括蛋黃——符合每周六到七個雞蛋的標準飲食指南。
Groups with high nutritional demands, such as pregnant women, athletes, and teenagers, may safely consume up to three eggs daily, ideally boiled or steamed, to support increased protein requirements without excessive fat intake.
營養(yǎng)需求高的人群，如孕婦、運動員和青少年，可以安全地每天食用三個雞蛋，最好是煮熟或蒸熟的，以支持增加的蛋白質需求，而不攝入過多的脂肪。
People with hyperlipidemia should limit themselves to one egg daily (or five weekly) and avoid combining eggs with high-cholesterol foods like red meat or organ meats, opting instead for grilled, boiled, or poached preparations.
高血脂人群，要注意控制脂肪總攝入量，其中雞蛋建議一天不超過1個，一周不超過5個。避免將雞蛋與紅肉或器官肉等高膽固醇食物混合，而是選擇烤、煮或水煮的食物。
Meanwhile, individuals managing obesity are advised to restrict intake to one egg per day while closely monitoring overall calorie and saturated fat consumption, as studies indicate that exceeding six eggs weekly may heighten health risks in this population.
與此同時，建議肥胖者每天只攝入一個雞蛋，同時密切監(jiān)測總熱量和飽和脂肪的攝入量，因為研究表明，每周超過6個雞蛋可能會增加這一人群的健康風險。
To preserve the nutritional benefits of eggs, opt for cooking methods like steaming, boiling, or poaching. Frying eggs introduces unhealthy fats that can undermine their health advantages.
為了保持雞蛋的營養(yǎng)價值，可以選擇蒸、煮或水煮等烹飪方法。煎雞蛋會引入不健康的脂肪，破壞雞蛋的健康優(yōu)勢。
編輯：黎霈融
實習生：裴藝
來源：央視新聞
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