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食物二：鸡蛋 Egg

<鸡蛋要生吃才有营养？可是这样安全吗？>

相信很多人对这个问题感到疑惑。其实鸡蛋是不建议生吃的。这是因爲生吃容易被沙门氏菌污染，同时蛋白质也不宜被人体吸收。然而，蛋黄的营养长时间的高温下烹煮会被氧化，所以我们吃鸡蛋最营养就是在蛋白已经凝固，而蛋黄处于半凝固或流动的状态。这样既可以保证消化吸收率，又可以避免营养素损失。煮鸡蛋或煎鸡蛋的时候用点小小的技巧，就可以吃到蛋白嫩嫩凝固而蛋黄半流动状态的鸡蛋。我们俗称它为"telur mata kerbau"。想煮出蛋黄半凝固的状态其实一点也不难，將鸡蛋放入温水，水煮沸騰后调制小火，大約5分钟就可以关火。此时的鸡蛋就是最佳的状态了。

The incredible edible egg appears to do incredulous things for your brain. Whole eggs are not only high in protein, and low in calories, but they are also rich in Vitamin E, omega-3 fatty acids and B vitamins. B vitamins may help prevent inflammation and aid in the new brain cell development. Vitamins B enable nerve cells to burn glucose, which is your brain's major energy source. Antioxidants contents include Vitamin E, which protect neurons against damage. Not only that, omega-3 fatty acids will help keep nerve cells firing at optimal speed. At only about 70 calories each, eggs pack a powerful punch for the brain. Thus, eggs contain choline, as a critical component of brain mass. It's function is to aid in concentration and the supports the neurons in the brain.

Nutritionist recommendation: 4 whole eggs per week.