每天吃一个鸡蛋，靠谱吗？ Is it healthy to eat one egg a day?

A nice fried, boiled or poached egg for breakfast on Sunday morning is always a treat. Yet we're often warned about the level of cholesterol in eggs. So, is it healthy to be eating one egg a day? What does it do to your body and are there any health benefits?

在周日清晨，吃一个煎鸡蛋、煮鸡蛋或是蒸鸡蛋都是绝妙的享受。但是，我们经常被提醒要注意鸡蛋的胆固醇含量。那么，每天吃一个鸡蛋究竟是不是一种健康的生活方式呢？它究竟对你的身体有什么影响？会带来什么益处吗？

We did some research!

我们做了一丢丢研究！

Cholesterol

胆固醇

Eggs contain cholesterol. Our bodies need this fat-like substance because it is a necessary building block when it comes to the production of hormones, bile and body cells, among other things. A large amount of the cholesterol we need is made by our body itself, in the liver. 

鸡蛋含有胆固醇，而我们的身体需要这种类似脂肪的物质，因为它是产生激素、胆汁和构建身体细胞等物质的必要成分。我们的肝脏产生了大部分身体所需胆固醇。

We derive the rest of the cholesterol we need from the food we eat. A too high level of cholesterol increases the chance of cardiovascular diseases. That's why the recommended amount of cholesterol on a daily basis is 300 milligrams.

我们从食物中获取所需的剩余胆固醇。过高的胆固醇水平会增加患心血管疾病的几率。这就是为什么一个人建议每天摄入300毫克胆固醇。

Daily recommended intake

每日标准摄入量

The yolk of an egg already contains about 200 milligrams of cholesterol, while the egg white is free of the substance. You'll have noticed that by eating one egg yolk, you've already nearly reached the daily recommended intake of cholesterol. 

鸡蛋的蛋黄本身含有大概200毫克的胆固醇，而蛋清基本上不含胆固醇，所以只吃一个蛋黄，你就已经达到胆固醇的每日标准摄入量。

If you eat one egg a day and no other products that contain this substance, you'll be fine. But butter, margarine, cheese, fatty meats and all kinds of snacks also contain cholesterol. So, eating one egg a day is fine, as long as you make sure that the rest of your diet is balanced around it.

如果你每天只吃一个鸡蛋黄，并且不吃其它富含胆固醇的物质，那么你不会有啥问题。但是黄油、人造奶油、奶酪、肥肉和各类零食里都有胆固醇。所以，只要你确保其它的饮食营养均衡，那么每天吃一个鸡蛋就没有问题啦。

Health benefits

健康益处

Eating eggs does have a ton of health benefits. Athletes can especially take advantage of these benefits. Eggs are full of essential amino acids and proteins that help to build up muscles. They also contain other important nutrients like iron, choline, folic acid, sulfur and zinc, and vitamins B2, B12, E and D. 

吃鸡蛋确实有很多健康益处。运动员尤其可以利用这些益处。鸡蛋富含氨基酸和蛋白质，而这些物质有助于增强肌肉。鸡蛋同时也含有其它重要成分，比如铁、胆碱、叶酸、硫和锌，以及维生素B2、B12、E和D。

All together, these things improve our cognitive function, memory, the natural growth of hair and nails and in older age they can combat eye diseases like a cataract and lower your blood pressure.

总之，这些成分能改善我们的认知功能、记忆力，促进头发和指甲的自然生长。在老年时，它们还能对抗白内障等眼疾，降低血压。