配粥或全谷：补上碳水，也让皮蛋回到调味的位置，而不是一餐的主菜配深绿叶菜或豆腐：补纤维、钾和钙，钾能帮着抵消一部分钠的影响（钾和钠怎么抗衡，见 salt 和 钾）少放额外调料：姜汁皮蛋、皮蛋豆腐里的酱油和盐要克制，皮蛋自己就够咸了配番茄、青菜：补上皮蛋没有的维生素 C 皮蛋适合当调味的主角、营养的配角：它让粥和豆腐更好吃，不是每天必须的营养来源。
U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central: Egg, duck, whole, fresh, raw (SR Legacy, FDC ID 172189). Per 100 g: 185 kcal, 12.8 g protein, 13.8 g fat of which 3.68 g saturated, 884 mg cholesterol, 146 mg sodium, 5.4 µg vitamin B12, 194 µg RAE vitamin A, 1.7 µg vitamin D. This is the raw starting material of a century egg, before any alkali processing — the cured product is a different food and is not in FDC. fdc.nal.usda.gov
Wang, J., & Fung, D. Y. C. (1996). Alkaline-fermented foods: a review with emphasis on pidan fermentation. Critical Reviews in Microbiology, 22(2), 101-138. The standard review of pidan chemistry: alkali penetrating the shell raises egg pH into the alkaline range, hydrolyses protein into peptides and amino acids and releases ammonia and hydrogen sulfide, the sulfide reacting with yolk iron to give the characteristic dark green colour; metal salts in the curing mix participate in gel formation and surface crystallisation. 10.3109/10408419609106457
Carson, J. A. S., Lichtenstein, A. H., Anderson, C. A. M., Appel, L. J., Kris-Etherton, P. M., Meyer, K. A., et al. (2020). Dietary cholesterol and cardiovascular risk: A science advisory from the American Heart Association. Circulation, 141(3), e39-e53. Saturated and trans fats raise LDL more than dietary cholesterol itself. 10.1161/CIR.0000000000000743
National Institutes of Health, Office of Dietary Supplements. (2022). Choline — Fact Sheet for Health Professionals. Fact sheet (updated June 2, 2022; Wayback snapshot 21 September 2026): AIs 550 mg/day men, 425 women, 450 pregnancy, 550 lactation; premenopausal women might need less dietary choline because estrogen induces the gene (PEMT) for choline biosynthesis, although at least 40% of women of childbearing age carry a polymorphism that makes it insensitive to estrogen; prenatal supplements typically contain little if any choline; Table 2: beef liver, 3 ounces, 356 mg; egg, 1 large, 147 mg; beef top round, 3 ounces, 117 mg (fact sheet). ods.od.nih.gov/factsheets/Choline-HealthProfessional
National Institutes of Health, Office of Dietary Supplements. (2024). Vitamin B12 — Fact Sheet for Health Professionals. Fact sheet (updated July 2, 2025; Wayback snapshot 20 September 2026): multivitamin/mineral supplements typically contain 5 to 25 mcg B12, B-complex products 50 to 500 mcg, B12-only supplements typically 500 to 1,000 mcg; absorption is only about 2% at 500 mcg and 1.3% at 1,000 mcg; a 2018 Cochrane review of 3 RCTs (153 participants) compared very high oral doses (1,000-2,000 mcg) with intramuscular B12; high oral doses (e.g. 1,000 mcg/day) might be equally effective in Crohn's disease and appear as effective as hydroxocobalamin injections after Roux-en-Y bypass. These are product contents and trial doses; the sheet gives no recommended daily supplement range (fact sheet). ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional
Cai, J., Hsiao, B. S., & others; Bianchi, E., et al. (2018). The proof is in the pidan: generalizing proteins as patchy particles. ACS Central Science, 4(7), 840-853. Physical-chemistry study of the alkaline egg-white gel: in strong alkali ovalbumin gels within minutes without heat, retaining beta-sheet structure while alpha-helical regions unfold into attractive patches — a cold, alkali-driven gelation distinct from the heat-set gel of a boiled egg. 10.1021/acscentsci.8b00187
Needleman, H. (2004). Lead poisoning. Annual Review of Medicine, 55, 209–222. Narrative review in Annual Review of Medicine (not Pediatrics, whatever the id says): the least observable effect level of lead has fallen until it approaches zero; removing lead from gasoline cut environmental lead; the remaining major source is older housing (lead paint). The abstract gives no blood-lead thresholds or IQ figures (abstract, PMID 14746518). 10.1146/annurev.med.55.091902.103653
EFSA Panel on Food Additives and Nutrient Sources added to Food (ANS). (2017). Re-evaluation of potassium nitrite (E 249) and sodium nitrite (E 250) as food additives. EFSA Journal, 15(6), 4786. Derived an ADI of 0.07 mg nitrite ion/kg bw per day based on increased methaemoglobin. 10.2903/j.efsa.2017.4786
