2007年实验生物学(Experimental Biology)的研讨会中，有九份研究特别针对蛋的摄取对人体健康的影响进行评估，结果显示：适当摄取蛋能减轻体重，并对于脑部发育及记忆功能也有帮助。资料来源为爱德曼公共关系部（Edelman Public Relations）。
其中一份研究由美国路易斯安那州立大学(Louisiana State University)芬妮顿生医研究中心(Pennington Biomedical Research Center)的Nikhil V. Dhurandhar教授发表，两组体重过重或肥胖的妇女，其中一组每天给予两颗蛋作为早餐，另一组则给予相同热量份量的贝果(bagel)，两组人员每天的摄食热量皆为低脂餐，热量大约为一千卡左右。结果显示：摄取蛋为早餐的那组妇女，在过重的体重中大约下降了65%，腰围也减少了83%。此研究先前已发表于Journal of the American College of Nutrition期刊。研究中证明以蛋作为早餐，能使食用者具有饱足感，并明显降低其摄取其它食物的欲望。
另一份研究由美国爱荷华州立大学(Iowa State University)的研究人员发表，他们评估在美国的儿童、男性、女性以及怀孕妇女，对于胆碱(choline)的摄取远低于人体需求的标准。这些族群中大约只有10%的人能摄取到足够的胆碱需求量，然而胆碱却是人体所有细胞或维护脑部功能的必需营养素，因此，营养不均衡的问题十分严重。国家科学院(The National Academy of Sciences，简称TNAS)甚至建议怀孕或喂母奶的妇女每天分别应增加550及450毫克的胆碱需求量。此外，另一项调查也显示：年纪愈大胆碱的摄取量愈少，平均摄取量大约为264毫克，只有TNAS建议值的一半。研究人员强烈的建议应从食物中获得足量的胆碱，而两颗蛋就含有大约250毫克的胆碱，应该是极佳的营养来源。
华盛顿的科学顾问进行的研究调查显示：蛋虽然也含有胆固醇及饱和脂肪酸，但造成心脏疾病的风险并不显著，对于男性及女性罹患的冠状动脉心脏病的风险，分别只有0.6%及0.4%。研究人员表示：蛋具有正面营养价值的贡献大过于其可能会引发心脏病的风险，因为蛋含有高质量的蛋白质、胆碱、叶酸、铁离子及锌离子，且每颗蛋大约只有75卡的热量，此外，蛋也含有少量的黄体素(lutein)及玉米黄素(zeaxanthin)，这些营养素都能够预防因年纪增长而导致的眼睛老化。
（编译/陈瑞娟） (资料来源 : Bio.com)
原始出处:
Journal of the American College of Nutrition, Vol. 24, No. 6, 510-515 (2005)
Published by the American College of Nutrition
Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects
Jillon S. Vander Wal, PhD, Jorene M. Marth, MA, RD, Pramod Khosla, PhD, K-L Catherine Jen, PhD and Nikhil V. Dhurandhar, PhD, FACN
Department of Psychology, Saint Louis University, St. Louis, Missouri (J.S.V.W.)
Department of Nutrition and Food Science, Wayne State University, Detroit (P.K., K.-L.C.J., N.V.D.)
Rochester Center for Obesity Research & Treatment, Rochester Hills (J.M.M., N.V.D.), Michigan
Address reprint requests to: Nikhil V. Dhurandhar, PhD, Associate Professor, Pennington Biomedical Research Center, 6400 Perkins Road, Baton Rouge, LA 70808. E-mail: Nikhil.Dhurandhar@pbrc.edu
Objective: To test the hypotheses that among overweight and obese participants, a breakfast consisting of eggs, in comparison to an isocaloric equal-weight bagel-based breakfast, would induce greater satiety, reduce perceived cravings, and reduce subsequent short-term energy intake.
Subjects: Thirty women with BMI’s of at least 25 kg/M2 between the ages of 25 to 60 y were recruited to participate in a randomized crossover design study in an outpatient clinic setting.
Design: Following an overnight fast, subjects consumed either an egg or bagel-based breakfast followed by lunch 3.5 h later, in random order two weeks apart. Food intake was weighed at breakfast and lunch and recorded via dietary recall up to 36 h post breakfast. Satiety was assessed using the Fullness Questionnaire and the State-Trait Food Cravings Questionnaire, state version.
Results: During the pre-lunch period, participants had greater feelings of satiety after the egg breakfast, and consumed significantly less energy (kJ; 2405.6 ± 550.0 vs 3091.3 ± 445.5, Egg vs Bagel breakfasts, p < 0.0001), grams of protein (16.8 ± 4.2 vs 22.3 ± 3.4, Egg vs Bagel breakfasts, p < 0.0001), carbohydrate 83.1 ± 20.2 vs 110.9 ± 18.7, Egg vs Bagel breakfasts, p < 0.0001), and fat 19.4 ± 5.1 vs 22.8 ± 3.2, Egg vs Bagel breakfasts, p < 0.0001) for lunch. Energy intake following the egg breakfast remained lower for the entire day (p < 0.05) as well as for the next 36 hours (p < 0.001).
Conclusions: Compared to an isocaloric, equal weight bagel-based breakfast, the egg-breakfast induced greater satiety and significantly reduced short-term food intake. The potential role of a routine egg breakfast in producing a sustained caloric deficit and consequent weight loss, should be determined.
Key words: obesity, eggs, satiety, weight loss, hunger, breakfast
