Eating eggs and seasoned soybeans during meals... Did it cause changes in muscles and blood vessels?

Some housewives sometimes make a meal using leftover side dishes from the refrigerator when they are alone at home. It's not just for a day or two; if this continues for a long period, nutritional deficiencies can occur. A proper meal should include carbohydrates (rice, bread, noodles), proteins and fats (meat, eggs, beans, etc.), and vitamins (vegetables and fruits) to maintain health. If there is no meat or fish, at least include egg or bean dishes. Eating well is the most important factor for maintaining health. Exercise comes next.

 

 

Even a single meal eaten alone requires attention... to protect my health

 

If you only eat rice with salted kimchi for a long time, you may lack important nutrients for menopause such as protein and calcium. In particular, kimchi is high in dietary fiber, which helps with gut health, but the high salt content is not good for preventing hypertension and stomach cancer. By the mid-60s, hormonal changes also overlap, leading to more women with hypertension than men. Even without meat or fish, eating seasoned soybeans or tofu along with fried eggs can help supplement protein. However, seasoned soybeans should not be too sweet or salty.

 

Eggs are a 'complete protein' food... with the highest efficiency of essential amino acids

 

If side dishes are insufficient during a meal, prepare fried eggs. Two eggs are also acceptable. Concerns about increased cholesterol from egg consumption are unnecessary (National Institute of Agricultural Sciences data). Typically, one egg weighs about 60-70g, so eating two eggs provides approximately 13-15g of protein. While it doesn't quite match 100g of chicken breast (which contains 22.97g of protein), it is still a significant amount. Consuming foods like bean rice, seasoned beans, and tofu can provide sufficient plant-based protein.

 

 

Eggs are considered a 'complete protein.' The same applies to meats such as beef, pork, chicken, as well as fish and milk (according to the Korea Disease Control and Prevention Agency). Plant-based proteins also contain essential amino acids, but the amounts of some essential amino acids are insufficient. If one is lacking, the use of other amino acids is limited. Therefore, to improve protein efficiency, it is necessary to have 'complete proteins' that contain all essential amino acids in a balanced manner. Eggs also contain lutein and zeaxanthin, which are good for eye health, as well as choline, which is beneficial for maintaining cognitive function.

 

Women face an increased risk of cerebrovascular disease as they age... What are the effects of soy?

 

Women are at increased risk of cerebrovascular diseases (stroke) after menopause. This is because the female hormone (estrogen) that protects blood vessels disappears. Food choices are the most important. According to the prevention guidelines for cardiovascular and cerebrovascular diseases from the Korea Disease Control and Prevention Agency, legumes and whole grains are helpful. The protein in soy contains antihypertensive peptides that lower blood pressure and also prevent calcium loss. Calcium not only contributes to bone health but also helps lower blood pressure. The lipid components of soy and phytic acid also aid in preventing cerebrovascular diseases.

 

Post-meal yogurt, calcium supplements with good absorption... Nutrients should be divided and consumed across three meals.

 

Tofu made from beans also has high health benefits. It not only helps replenish protein but also aids in preventing osteoporosis. The isoflavone components in soy promote calcium absorption, which slows down bone damage and promotes the formation of new bone tissue (National Institute of Agricultural Sciences data). However, calcium that is well absorbed by the body is abundant in milk and dairy products. For those who have digestive issues and are not comfortable with milk, it is better to consume calcium-fortified low-fat yogurt. Every meal should be properly balanced. Do not consume a large amount of protein all at once; instead, divide it into three meals for the most effective results.

 

Reporter Kim Yong (ecok@kormedi.com)

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Haha, I thought it was a post about my dining table at home. Food that will go into someone else's mouth, not mine.

It doesn't seem to be easy to make.

Traveling to Gangwon-do, enjoy seasoned pollock sashimi and flatfish sikhye.

I thought I wouldn't have to worry about side dishes for a while after coming back.

Having a headache every meal because of the menu

I gave a fried egg.

The benefits of fried eggs are really great.

Now I should confidently place a fried egg on the dining table.