Tuesday, December 31, 2024

Eggs: Why you should eat more eggs – and the healthiest ways to cook them

Why you should eat more eggs – and the healthiest ways to cook them

There’s more to the humble egg than just protein. Our experts explain why eggs should be a key part of your diet

eggs
Eggs contain all nine essential amino acids, which the body needs but can’t produce on its own
Lauren Shirreff

We are a nation of egg addicts. The average person gets through at least two a week, making them one of Britain’s most popular foods. Plenty of us gorge on many more than this of course, whether you’re having two scrambled eggs crowning your toast each morning, or knocking back a full dozen after hitting some serious weights at the gym.

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Yet eggs have fallen in and out of health fashion over the years, sometimes celebrated, at other times vilified. “Eggs have gotten some seriously bad press over the last few decades, but none of it is valid at all,” says Rhian Stephenson, a registered nutritionist.

Former MP Edwina Currie claimed in the late 1980s that eggs could carry salmonella, leading to the culling of millions of hens, while the naturally high levels of cholesterol and fat in egg yolks have been blamed for diabetes, heart disease and even cancer.

“The main egg myths I hear have come out of the diet culture of the Nineties, when low-fat diets were all the rage, and it was believed that high-cholesterol foods could contribute to cardiovascular disease,” Stephenson says. “Today we know that this isn’t the case at all.”

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Yet there are healthier ways to eat an egg than others. Our experts guide us through all their benefits and the healthiest methods to consume them.

The health benefits of eggs

A large egg has around 78 calories, 5.4g fat, 7.5g protein, negligible salt (0.2g) and no carbohydrates. As well as being delicious to eat, eggs come packed with health benefits. They are:

  • High in protein
  • A complete source of essential amino acids
  • Rich in B vitamins, vitamin D and A, and choline
  • A source of healthy fats
  • Filling yet low in calories

With 7.5g of protein and fewer than 80 calories, few other foods are packed with as much protein per gram.

Eggs also “contain all nine essential amino acids, which the body needs but can’t produce on its own, making them a high-quality protein source,” explains Caroline Farrell, a registered nutritionist.

Complete sources of protein are more effective in promoting recovery, muscle growth and repair and overall fitness, as well as curbing hunger, supporting you in maintaining a healthy weight.

“Eggs are inexpensive, easy to cook and highly versatile,” Stephenson says. Given that a box of a dozen eggs will usually come in at under £4, having a couple of eggs with your toast for breakfast is a very cost-effective way to meet your body’s protein needs: around 55g per day for the average man, or 45g per day for the average woman.

Aside from protein, egg yolks “are an especially nutrient-dense food”, says Stephenson. “As well as containing some vitamin D and iron, both of which can be hard to get through food, eggs are also rich in calcium, zinc and potassium, and a good amount of B12, which is especially important for people who don’t eat fish or meat.”

eggs
While you might see someone eating a dozen or more eggs a day, one to two is a sensible upper limit Credit: Getty

Another reason that vegetarians should all try to up their egg consumption: “eggs contain preformed vitamin A, which is a much more biologically available kind of vitamin A than you can find in plant foods, which is better for your health,” Stephenson adds.

All this doesn’t mean that you should eat an unlimited amount of eggs, however. While you might see someone who’s looking to build some serious muscle eating a dozen or more eggs a day, Farrell suggests a sensible upper limit of “one to two eggs per day”.

Research into the safe amount of eggs to eat is limited, but “I would never advise on excessive use of any one food, so I wouldn’t recommend 12 eggs for breakfast,” she adds. “Moderation, while not exciting, is generally key in nutrition.”

Is it healthier to throw out the yolk?

On the face of it, it seems healthier to go without the yolk, as this is where most of the fat and cholesterol in an egg can be found. This is why some people prefer to cook with egg whites, where the protein is stored. Egg whites are also lower in calories than a whole egg.

The whites of a large egg come in at around 20 calories with 4g of protein, with only trace amounts of fat. A large egg yolk meanwhile contains around 55 calories, 2.7g of protein and 4.5g fat.

“But my advice is to have the full egg,” Stephenson rules. “The reason why people avoid yolk is because of a fear of fat and dietary cholesterol, which we now know is unfounded.”

Farrell agrees that it’s best to eat eggs whole, not least because “the combination of protein and fat helps keep you full, reducing mid-morning hunger pangs” when eaten at breakfast, helping you towards any weight loss goals much more than a whites-only meal would do.

“Studies show that for most people, dietary cholesterol has minimal impact on blood cholesterol levels. Instead, saturated and trans fats,” coming from foods like cakes, cookies and pies, “are more influential in raising “bad” LDL cholesterol.”

There is some evidence that the cholesterol in egg yolks could raise the risk of cardiovascular disease for people with Type 2 diabetes, potentially because of this cholesterol “interacting with underlying insulin resistance or metabolic conditions that heighten LDL particle levels”, Farrell explains.

If you’re looking to cut down on your cholesterol intake, it is advised that some people at risk of heart disease could “do a two-egg omelette with just one yolk, to make sure that you’re still feeling the nutritional benefits of eating eggs while moderating your cholesterol intake,” Stephenson says.

Should you go for the more expensive or organic kinds of eggs?

While nutritionists adore eggs because they are cheap and easily found, it may well be worth shelling out for a more expensive box. Just make your decisions wisely.

Free-range eggs “are typically higher in omega-3 fatty acids and vitamin D because of the chickens’ outdoor diet and sunlight exposure,” Farrell says, while “some premium brands like Happy Eggs, or organic eggs, may offer better nutrient profiles if hens are fed omega-3-enriched diets or have higher welfare standards”.

Stephenson agrees that organic eggs are better for you than caged or regular free-range options, but while organic eggs usually cost more than normal free-range or caged eggs, a costly egg won’t always be organic.

egg on toast
Poached egg is low in calories and one of the healthiest ways to eat them Credit: Getty

To be deemed organic, eggs must be uncaged, fed a diet free of pesticides and fertilisers, hormones and antibiotics, and kept with higher standards of animal welfare (where practices like beak trimming are banned). Organic eggs are stamped with an 0 on their shells – and make up just 3 per cent of the eggs available to buy in supermarkets.

The best option for your health is to get your eggs straight from the chicken, if you’re lucky enough to keep chickens yourself or have a friend who does.

Of course, keeping chickens isn’t a feasible option for most, but there are local places where you can get fresh eggs in an egg share, which you know are organic.

The healthiest way to eat eggs

Poached and boiled come out on top with the least calories and, surprisingly, cooking them in butter is lower in fat and calories than frying in olive oil.

The nutritional breakdown of the most popular cooking methods is as follows:

“How you cook your eggs can affect their nutrient profile,” Farrell says, but just about any method can still be healthy “if cooked with minimal oil or heart-healthy fats like olive oil”.

While poached eggs add no extra calories or fats to your eggs, boiling could be a safer choice if you’re looking to get the most out of the vitamins and minerals in your eggs, as nutrients could potentially leech out from your eggs into the water during the poaching process.

If plain boiled eggs don’t appeal, “you could either scramble or fry the eggs at a low heat”. Stephenson suggests that you use either a “good-quality olive oil or coconut oil, or butter”, avoiding low-calorie sprays “as these can be hyper-processed”.

If you like your eggs crispy, then try either avocado oil or olive oil “as these have a higher smoking point, making them safe up to gas mark 5 or 6”.


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《科技島的奇蹟》直擊新加坡食品廠！銀髮友善「軟食」百種料理

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地铁噪音问题越来越严重

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地铁噪音问题越来越严重

地铁噪音问题越来越严重
https://www.zaobao.com.sg/forum/talk/story20241231-5666458

2024-12-31

高明发

我一向积极响应政府号召，选择公共交通通勤。每天，我从马西岭地铁站往返巴耶利峇地铁站，通勤时间超过两个小时。这段旅程曾是我享受思考或休息的好时光，因为车厢内的宁静让我身心放松。然而，近一年来，这份宁静消失了。

最近，我明显感受到地铁车厢内的噪音问题愈发严重。部分年长和外籍乘客使用手机时未佩戴耳机，伴随大声交谈或播放视频，严重影响其他乘客的乘车体验。这种行为不仅干扰人们的休息和思考，还对老年人及听力敏感群体造成额外的困扰。

地铁车厢噪音问题，既反映部分乘客的公共行为意识不足，也暴露地铁管理的薄弱环节。地铁公司一再提高车资，是否也该着手制定切实可行的措施，为乘客营造宁静、舒适的乘车环境？

要解决这一问题，须要乘客的自觉配合，也须要地铁公司的积极作为。以下是几点建议：

一、多语言提醒与宣传：

地铁车厢内应张贴醒目的多语言提示标语，并配以简洁易懂的图标。这些标语应布置在车门附近、座椅上方等显眼位置，让每位乘客都能理解。

二、引入背景音乐：

地铁公司可以尝试播放轻柔的背景音乐，如钢琴曲或其他舒缓乐曲。这不仅有助于缓解噪音干扰，还能提升整体乘车体验，营造更宜人的环境。

三、加强巡视与提醒：

乘务人员应定期巡视车厢，友善提醒制造扰人噪音的乘客。广播系统也可不时播放安静提示。如遇屡次不遵守规则的情况，乘务人员应采取适当措施，例如礼貌劝离相关乘客。此外，当局应加强对乘务人员的培训，尤其是语言沟通与冲突化解技巧的培训，以确保措施得以有效实施。

四、技术手段辅助：

在车厢内安装噪音监测设备，当噪声超标时自动发出提醒让乘客降低音量。此外，可以开发一款乘客反馈手机应用，方便乘客举报噪音扰民行为，协助地铁公司及时掌握问题并采取措施。

改善地铁车厢环境不仅是地铁公司的责任，更须要每位乘客的自觉配合。大家都应尊重他人，维护公共秩序，减少对他人的干扰。让我们共同努力，为新加坡打造安静、舒适且充满人文关怀的公共交通环境。
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Bye 2024 Welcome 2025

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早安

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是谁开心?

*是谁开心?*

https://www.zaobao.com.sg/forum/talk/story20241231-5666487

2024-12-31

方苇莼

读了12月27日《联合早报·交流站·跨世代解读》黄义强的投函《别以单一视角诠释快乐》，他的观点深得我心。他提到：“我们自以为的善意，有时反而会成为他人的负担。我们习惯以自己的方式理解他人感受，却忽略了他们的选择自由。”这番话源自他一次探访老人院的经历，让我也产生共鸣。

每当有义工到乐龄中心组织活动，报名的老人总是非常踊跃。大家不知道活动内容，或许还期待其中的惊喜。义工们的热情投入很可贵，然而，每当他们唱歌跳舞、满头大汗地问：“你们开心吗？”我总听到旁边有乐龄小声地回应：“是你们开心吧！”

初听这一反应时，我很诧异。看着乐龄跟着拍手、唱歌，似乎都很开心。可是，当更多乐龄也做出类似反应时，我不禁开始思考，为什么他们的真实感受和表面反应不一致？

有乐龄曾告诉我，义工平时没机会唱歌，这次活动正好让他们尽情表演。她甚至觉得是自己给了义工机会，成了他们的观众。听到这些话，我开始反思，是不是我们对活动的设定、对“快乐”的定义过于单一了？

为什么他们会做出如此负面的评价？是因为呆在家里太无聊了，才下来透透气。是因为不知道有什么活动或惊喜，才报名参加？也有乐龄抱怨活动时间太长，动辄数小时。多数乐龄身体状况不是太好，坐上三几个小时，不是想上厕所就是坐到腰酸背疼，所以会有怨言。沟通确实重要。
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交流站：别以单一视角诠释快乐

交流站：别以单一视角诠释快乐
https://www.zaobao.com.sg/forum/talk/story20241227-5650090

2024-12-27

黄义强

年终岁末，节日气氛浓厚，人们互赠礼物、参加聚会，传递着快乐。然而，我们是否思考过，快乐究竟是什么？是表面的欢愉，还是内心的满足？一次在老人院的经历，让我深刻体会到，真正的快乐难以被定义，更不能强加于人。

去年12月，我随慈善团体到老人院慰问长者，希望用节日气氛为他们带来快乐。起初，大厅里欢声笑语，长者们脸上洋溢着笑容。然而，一位长者的请求却让我陷入沉思。他因身体不适无法忍受嘈杂的音乐，希望我通知护理员送他回房休息。在陪他回去的路上，他告诉我，他原本不想参加活动，只是因为护理员的坚持才勉强下楼。这番话让我意识到，我们自以为的善意，有时反而会成为他人的负担。我们习惯以自己的方式理解他人感受，却忽略他们的选择自由。

快乐的定义因人而异，也随时间和情境而变化。对一些人来说，热闹的活动带来快乐，而对另一些人来说，安静的陪伴或独处时光才是快乐的源泉。如果忽视这些差异，试图用单一的方式定义快乐，不仅难以达到目的，还可能适得其反。

活动当天，许多长者为表演鼓掌欢笑，但也有一些长者安静地坐在一旁。这些沉默并不代表冷漠，而是他们的回应方式。热闹的歌舞未必能触动他们的内心，他们可能更渴望一次贴心的交谈或片刻的宁静。这提醒我们，理解和尊重每个人的需求，才是带给对方快乐的关键。

心理学家卡尔·罗杰斯的“无条件积极关注”理念对此提供重要启示：真正的关怀在于无条件地接纳和理解他人感受，而非以自己的标准给予帮助。在关怀他人时，倾听比假设更重要，尊重比给予更重要。

我们常常用自己的视角揣测他人的需求，很少设身处地为他人着想。老人院的经历让我明白，关怀的本质在于尊重个体意愿，给予他们选择的自由。如果护理员能够事先了解每位长者的意愿，而不是强制他们参加活动，或许会让他们更加自在。

快乐源于内心的满足，而非外在的形式。热闹的活动能带给一些人快乐，而对偏好安静的人而言，一本好书、一杯清茶，或是片刻独处，才更符合他们的期待。

当我们努力为他人创造快乐时，是否也应该尊重他们的选择？只有以包容和尊重的态度对待他人，快乐才能超越主观赋予，引发内心的共鸣，并最终成为连接彼此心灵的桥梁。

（作者是新加坡社科大学中文系学生）
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Eczema 护士勤洗手湿疹复发难熬　专家三建议管控病情


zaobao singaporeZaobao

护士勤洗手湿疹复发难熬　专家三建议管控病情

发布/2 小时前
2024-12-31

资深助理护士欧阳婉婷自小患有湿疹，因为工作关系洗手频率高。受访医生指出，手部湿疹和一般湿疹不同，手部皮肤更容易变得干燥，手部湿疹会发痒疼痛。医生建议患者：勤涂润肤霜，选用较温和液体肥皂。
当了14年护士的欧阳婉婷，出生几个月后被诊断患上湿疹，多年来她努力管控病情，避免影响工作。 （龙国雄摄）
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双手红肿、发痒，容易发生皲裂，还可能出现水疱......因为工作关系，每天还必须洗手数十次，以致病情更为严重——这是患有手部湿疹的前线医疗人员经常面临的问题。

目前在伊丽莎白诺维娜医院担任资深助理护士（senior enrolled nurse）的欧阳婉婷（33岁）出生几个月后就被诊断患有湿疹和哮喘。哮喘病情在青春期后有所缓解，湿疹却反反复复，严重时甚至连耳朵和脸部都会受影响，整个脸还可能红肿。

欧阳婉婷除了定期到全国皮肤中心复诊，也特别注意手部保湿。（龙国雄​摄）
欧阳婉婷除了定期到全国皮肤中心复诊，也特别注意手部保湿。（龙国雄​摄）

皮肤干燥是湿疹患者的大忌，但身为护士，欧阳婉婷洗手的频率比一般人更高，因此双手更容易变干，特别是使用洁手液而非肥皂时，更容易导致湿疹复发。尽管如此，她没考虑转行。

她说：“我从小经常进出医院，照顾我的护士启发我从事这份工作。我会竭尽所能，努力管控手部湿疹。”　

护士洗手的频率比一般人高，姚益荣医生说，医疗人员每次值班，平均洗手五至42次，其他人则是平均一天洗10次。（龙国雄摄）
护士洗手的频率比一般人高，姚益荣医生说，医疗人员每次值班，平均洗手五至42次，其他人则是平均一天洗10次。（龙国雄摄）

手部湿疹不是传染病

欧阳婉婷除了定期到全国皮肤中心复诊，也特别注意手部保湿。她尽量用肥皂洗手，而不是使用洁手液，洗了手后会涂上润肤霜。多年来累积了不少心得让她成为小达人，她最近受邀出席湿疹护肤品牌Ceradan的手部软膏推介会时说，不少护士同事在冠病疫情期间，因洗手频率增加而出现手部湿疹的症状，纷纷向她请教，她分享了不少护手贴士。

欧阳婉婷说：“手部卫生非常重要，千万不可忽略，否则双手有伤口的话，可能更容易感染。”

她鼓励其他手部湿疹患者多了解自己的病症，如果因为工作关系必须经常洗手，一定要和雇主沟通，或许可提议雇主选用比较温和的肥皂。

她强调，手部湿疹不是传染病，“希望大家不要害怕，不要因此疏远我们。”

手部湿疹会造成生理上的不适，导致生活素质下降。（龙国雄摄）
手部湿疹会造成生理上的不适，导致生活素质下降。（龙国雄摄）
姚益荣医生说，患有手部湿疹，一定要及时求医，并勤于涂抹滋润霜。（受访者提供）
姚益荣医生说，患有手部湿疹，一定要及时求医，并勤于涂抹滋润霜。（受访者提供）

冠病后求诊人数增加

手部湿疹并不罕见，特别是在冠病暴发之后。全国皮肤中心的湿疹附属专科诊所主管兼高级顾问医生姚益荣说，冠病疫情接近尾声之际，因为手部湿疹而前往皮肤中心的患者不少，这可能是疫情时大家更关注手部卫生，更常洗手所致。

医疗前线人员的风险特别高。他指出，医疗人员每次值班，平均洗手五至42次，其他人则是平均一天洗10次；一般人的手部湿疹终生患病率是14.5%，医疗人员是38%。

冠病暴发后，因为手部湿疹而前往皮肤中心的患者不少，这可能是疫情时大家更关注手部卫生，更常洗手所致。（龙国雄摄）
冠病暴发后，因为手部湿疹而前往皮肤中心的患者不少，这可能是疫情时大家更关注手部卫生，更常洗手所致。（龙国雄摄）

姚益荣医生认为，医疗人员的手部湿疹发病率在冠病暴发后升高，除了因为洗手频率增加，另一个原因是广泛使用含酒精的免洗洗手液或洁手液。手部湿疹的其他风险因素包括：接触具刺激性的清洁产品，在潮湿环境里长时间穿戴手套，干燥的空气，以及气温的波动等。

他强调，患者必须明白手部湿疹和一般的湿疹有所不同，因为手部皮肤更容易变得干燥，特别是经常须要洗手或接触强效化学产品。此外，相较于身体其他部位的湿疹，手部湿疹的特征是不单会发痒，还会疼痛。

姚医生说：“手部湿疹会造成生理上的不适，也会导致生活素质下降，进而诱发抑郁和焦虑症状，工作表现和社会地位也可能受影响。”

对欧阳婉婷来说，手部湿疹的最大困扰之一是：双手是一定会被其人看见的部位，她担心出现症状时，会造成对方不舒服。何况，日常生活中许多事务都要靠双手去完成，发痒或疼痛时做起事来必然事倍功半。

症状消退仍得涂润肤剂

为免手部湿疹影响生活，姚益荣说，一定要及时、彻底地治疗，让皮肤维持健康的pH值（一般会呈弱酸性）。他说，首选治疗方案是使用外敷药物和润肤剂（emollients），同时要避开诱因并注意护肤。如果不见效，则可能采用光疗法（phototherapy），之后也可能配给全身性药物。

姚医生提醒：“即便症状消退了，还是应该继续使用皮质类固醇以及润肤剂，以便修复皮肤屏障。”

手部湿疹患者洗手后应勤涂滋润霜。（龙国雄摄）
手部湿疹患者洗手后应勤涂滋润霜。（龙国雄摄）

如何更好地管控手部湿疹，降低湿疹发作的风险？姚医生的建议如下：

·勤涂润肤霜，特别是在洗手或用了洁手液（或免洗洗手液）后。请选择有助于维持皮肤湿度，而且不会在洗手后完全失去功效的滋润霜；

·避免使用包含强烈香料成分的产品，因为长期使用可能导致皮肤过敏或接触性皮炎（contact dermatitis）；

·选用较温和的液体肥皂。比较刺激皮肤的肥皂会导致天然油脂流失，进而变得更干燥，湿疹更容易发作。

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