最後，營養師還是要提醒大家，雖然目前膽固醇、TMAO的問題與雞蛋沒關係，但凡事都是適量就好，健康人每天吃一顆是ok的，高血膽固醇或高血脂症患者就請諮詢您的臨床營養師。
此外，最重要的是怎麼煮蛋！！雞蛋是一種很會吸油的食物，水煮蛋、蒸蛋、蛋花湯都可以減少過多的油脂攝取；若希望得到鬆軟可口的炒蛋，可於蛋液加少許水或高湯輕柔攪拌後再炒，或者，可於快熟時關火，利用鍋子的餘溫將蛋炒熟；煎荷包蛋時，避免火太大讓油脂裂解，切記用小火慢煎。
「蛋」在日常飲食中佔有極重要的地位，只要掌握每日適量與健康的烹調要訣，人人都能輕鬆擁有好吃且經濟實惠的「蛋」式營養。
參考文獻：
Bennion and Warren, 1993. Temperature and its effect on egg size in the domestic fowl. Poult Sci 12:69–82.
Yi et al., 2014. Genetic analysis for dynamic changes of egg weight in 2 chicken lines. Poult Sci 93:2963–9.
Dawber et al., 1982. Eggs, serum cholesterol, and coronary heart disease. Am. J. Clin. Nutr 36:617–25.
Imamura et al., 2009. Generalizability of dietary patterns associated with incidence of type 2 diabetes mellitus. Am. J. Clin. Nutr. 90:1075–83.
Sasazuki et al., 2001. Case-control study of nonfatal myocardial infarction in relation to selected foods in Japanese men and women. Jpn. Circ. J. 65:200–6.
Rong et al., 2013. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. BMJ doi: http://dx.doi.org/10.1136/bmj.e8539.
Djoussé et al., 2016. Egg consumption and risk of type 2 diabetes: a meta-analysis of prospective studies. Am J Clin Nutr doi: 10.3945/ajcn.115.119933.
撰文/Dr.jim為台北醫學大學保健營養學系博士候選人
本圖/文經授權轉載自好食課
(原標題：【Dr. Jim的營養資訊專欄】蛋事，這樣吃真的沒問題嗎？)
