20250218 - 鸡蛋价格上涨，寻找高蛋白早餐替代品 - 15 Breakfast Foods That Pack More Protein Than an Egg¶

分类: Clippings
创建: 2025-02-18
标签: 鸡蛋, 早餐, 蛋白质, 替代食品, 禽流感

15 Breakfast Foods That Pack More Protein Than an Egg¶

摘要 (Summary)¶

这篇文章讨论了鸡蛋作为早餐食品的优势，尤其是在蛋白质含量和制作方便性方面。然而，由于禽流感的影响，鸡蛋价格上涨，促使人们寻找其他高蛋白早餐选择。文章提供了一些替代食品的建议，如希腊酸奶和鹰嘴豆煎饼等，旨在帮助人们在保持营养的同时控制预算。

要点 (Key Facts)¶

鸡蛋是经典早餐食品，含有5到8克蛋白质。
由于禽流感，鸡蛋价格大幅上涨。
建议早餐摄入至少20克蛋白质以防止饥饿。
替代鸡蛋的高蛋白早餐选项包括希腊酸奶、花生酱吐司和鹰嘴豆煎饼等。

正文 (Content)¶

You might not know exactly how much protein is in an egg, but you’ve likely experienced how satisfying a plate of them can be. Whether you prefer fried, poached, or scrambled, eggs are a classic breakfast food for a reason: Not only do they help keep you full until lunch, but they’re quick and easy to make too.
你可能不清楚一个鸡蛋含有多少蛋白质，但你很可能体验过一盘鸡蛋带来的满足感。无论你喜欢煎蛋、水煮蛋还是炒蛋，鸡蛋成为经典早餐食品是有原因的：它们不仅有助于让你饱腹到午餐时间，而且制作起来也快速简便。

Just a little while ago, we would have been able to add “inexpensive” to that list of egg attributes as well, but as we’ve seen recently, that’s no longer the case. With bird flu breaking out among the country’s poultry flocks, egg prices have skyrocketed. So if you’re looking to swap your morning omelet or scramble for a meal that will deliver the same benefits but with less sticker shock, we don’t blame you—especially since the situation doesn’t seem likely to change anytime soon: “Eggs are in short supply and hard to find, so the price is high across the board and will likely go higher,” Tom Tabler, PhD, a professor of animal science at the University of Tennessee Institute of Agriculture, previously told SELF. (For what it’s worth, there’s no evidence to suggest that people can contract bird flu from eating properly cooked poultry or eggs, but you may feel more comfortable opting out all the same.)
就在不久前，我们还可以在这份鸡蛋属性的清单上加上“便宜”这个词，但最近我们看到的情况已经不再如此。由于禽流感在该国的家禽 flock 中爆发，鸡蛋价格急剧上涨。所以如果你打算用一种同样有益但价格更实惠的餐点来替换你的早晨煎蛋或炒蛋，我们不会责怪你——尤其是因为这种情况似乎短期内不太可能改变：“鸡蛋供应短缺且难以找到，因此价格普遍较高，并且可能会进一步上涨，”田纳西大学农业研究所动物科学教授 Tom Tabler 博士此前告诉 SELF。（顺便说一句，没有证据表明人们会因食用正确煮熟的家禽或鸡蛋而感染禽流感，但你可能会觉得选择其他食物会更舒服一些。）

The good news is, there are plenty of other breakfast options that can fill that egg-size gap—yep, even in the protein department. Depending on its size, an egg contains between five to eight grams of the macro, so it’s no surprise folks turn to a couple of them to start their day. “Protein is a vital component to a healthy breakfast,” Jessica Jones, MS, RD, certified diabetes educator and founder of Diabetes Digital, previously told SELF. It plays a big role in keeping you full, and serves plenty of other functions too, from helping your muscles recover after a tough workout to repairing damaged skin. In fact, you should aim to take in at least 20 grams in your morning meal to stave off pre-lunch hanger, Cara Harbstreet, MS, RD, LD, a Kansas City–based registered dietitian and founder of Street Smart Nutrition, advises.
好消息是，还有很多其他的早餐选择可以填补这个鸡蛋大小的空缺——是的，即使在蛋白质方面也是如此。根据大小不同，一个鸡蛋含有大约五到八克的大蛋白，所以人们转向两三个鸡蛋来开始他们的一天也就不足为奇了。“蛋白质是健康早餐的重要组成部分，”Jessica Jones，MS，RD，注册糖尿病教育者和 Diabetes Digital 的创始人，此前告诉 SELF 杂志。它在让你保持饱腹感方面起着重要作用，并且还有许多其他功能，从帮助你在艰苦锻炼后恢复肌肉到修复受损皮肤。实际上，Cara Harbstreet，MS，RD，LD，一位来自堪萨斯城的注册营养师和 Street Smart Nutrition 的创始人建议，在你的早晨餐食中至少摄入 20 克蛋白质，以避免午餐前的饥饿和烦躁。

To help you make the switch, we’ve put together a list of satisfying options that run the gamut of sweet to savory—all of which pack more protein than an egg. Some of our recs might be familiar, like a bowl of Greek yogurt or a slice of peanut butter toast, but others may surprise you—say, pancakes made with chickpea flour or bagels topped with smoked salmon. With so many high-protein breakfast foods to choose from, we’re confident you’ll find something that works for you (and your budget).
为了帮助你完成转换，我们整理了一份令人满意的选项列表，从甜到咸应有尽有——所有这些都比鸡蛋含有更多的蛋白质。我们的一些推荐可能对你来说已经很熟悉了，比如一碗希腊酸奶或一片花生酱吐司，但其他一些可能会让你惊讶——比如说，用鹰嘴豆粉做的煎饼或涂有烟熏三文鱼的贝果。有这么多高蛋白的早餐食品可供选择，我们相信你会找到适合你的（以及你的预算）的东西。