Tofu Nutrition Facts

Maoriro muTofu uye Health Health Benefits

Tofu inodyiwa chikafu chekuAsia chinonziwo chibage. Vakawanda vanodya zvine utano vanoshandisa tofu sechinhu chinotsiva nyama nekuti yakakwirira muprotheni asi yakaderera mumafuta uye sodium. Kana iwe usati wamboedza zvokudya zvakasimwa, tsvaga kuti ungazvitenga sei, wozvichengeta wozoshandisa zvishomanana zvekugadzirira tofu mapepa kuti uzviise muurongwa hwako hwekudya.

Calories muTofu uye Nutrition Information

Tofu ishoko rakakosha-protein yakagadzirwa nemasybe. Huchi dzinobwinyiswa, dzakabikwa uye dzakapwanyika mumvura. Nekubatsirwa kwekakugadzika, mvura yacho inowedzera kuva tofu. Tofu ishoma-carb, dairy-free, gluten-isina, cholesterol-isina, uye vegan, saka inozivikanwa nevanhu vane zvipfeko zvakasiyana.

Kune marudzi akasiyana eokuti tofu. Mafuta ari ku tofu anosiyana maererano nemhando yaunosarudza.

• Zvimwe-zvakasimba tofu kana yakaoma tofu zvakasimba chaizvo. Zvinogona kuva yakabikwa, yakakoshwa kana kushandiswa sechinhu chinoshandiswa nyama mumhepo inopisa fry. Zvimwe zvakasimba tofu zvinogonawo kushandiswa kuti zviwedzere kunaka. A 100-gram kushumira inopa 98 makirogiramu, 5 magamu emafuta, pasi pegiramu imwe yemafuta akazara, 3.1 gramu emafuta e-polyunsaturated, 1,4 gm emafuta anonzi monounsaturated, 2.6 magamu e-carbohydrate uye 10 gramu eprotini.
• Simba tofu rinouya muhomwe mumvura. Inogona kubhakwa, yakasvibiswa, kana kugumburwa uye yakawedzerwa kumaladhi. Simba tofu inogonawo kutaridzirwa. A 100-gram kushumira inopa 80 makorikori, 4.2 magamu emafuta, pasi pe gramu imwe yemafuta akazara, 2,5 gramu emafuta e-polyunsaturated, 1,2 gramu emafuta anonzi monounsaturated, 2.3 gramu e-carbohydrates uye 8 gramu eprotini.

• Soft tofu inoshandiswa muzvokudya zvakasanganiswa sezvinoitwa saradi, kuputika, uye muto. A 100-gram kushumira inopa 61 makorikiti, 4 gramu emafuta, 1 gramu yemafuta akazara, pasi pe gramu imwe yemafuta e-polyunsaturated, pasi pegiramu imwe yemafuta monounsaturated, 2 gramu yemakrohydrate uye ma gramu manomwe emapuroteni.
• Silken tofu is undrained, isina kugadzikana neJapan-style tofu. Iine mvura yakakwirira pane zvese zve tofu. Inoshandiswawo muzvokudya zvakakanganiswa, sa smoothies uye pudding. A 100-gramu kushumira inopa 47 makorikori, 2,5 gramu emafuta, pasi pegiramu imwe yemafuta akazara, 1.3 gramu emafuta akawanda, 0,6 gramu emafuta, monigidhi 1,4 gramu e-carbohydrate uye 4.8 magamu emapuroteni.

Tofu inonyanya kushandiswa. Iyo haina huzhinji hwakawanda payo; zvinotora paunhu hwezvose zvaunofunga nazvo. Saka iva nechokwadi chekuverenga makoriri mu tofu marinade, mucu kana kuvhara kana uchiverenga yako yakazara tofu calori.

Health Health Benefits of Tofu

Nokuti tofu iri nyore kushandisa, inogona kuita nyama yakanaka panzvimbo yevanhu vari kuedza kuderedza kudya kwepamusoro kwemafuta kunosanganisira nyama yemombe kana zvimwe zvikafu. Tofu inokonzerawo marisium, calcium, magnesium, uye phosphorus uye yakanyanya mu sodium.

Zvokudya zveSoy, zvakadai se tofu, zvakabatanidzwa kune zvimwe zvikwereti zvoutano zvinosanganisira:

• kununurwa kubva kuzviratidzo zvekumuka
• kudzivirira dzimwe hutachiona hunosanganisira mukaka uye kenza yeprotate
• kuderedza ngozi yechirwere chemoyo
• kupopotedzana kweasteoporosis.

Kuongorora kukuru kwemakiriniki kwakawanikwa kuti pane humwe humwe uchapupu hunotsigira huwandu hwezvirevo izvi kunze kwekudzivirira kweasteoporosis. Asi pane zvakare pane zvidzidzo zvinoratidza kuti kushandiswa kwemasese kunokonzera zvinetso zvehutano zvinosanganisira misoro yepamusoro uye zvinetso zvakanyanya.

Sangano reNational Institutes of Health rinoratidza kuti soy yakachengeteka kuvanhu vakawanda kana inoshandiswa sezvokudya kana kutorwa kwenguva pfupi sekuwedzera kwekudya. Vanokurudzira kuti vakadzi vari pangozi yekenza yemazamu kana mamwe maitiro ehommone anofanirwa kutaurirana zvinhu zve soy nevanotarisira utano hwavo vasati vapedza.

Mibvunzo Inowanzoenderana neTofu

Ndekupi pandinowana tofu muchitoro?
Iwe uchawana mhando dzakawanda dze tofu mune firiji chikamu chesafarisi. Kazhinji inowanikwa pedyo nechesi. Silken tofu, zvisinei, kazhinji inowanikwa mumakwikwi pedyo nemamwe mabiko ezvinomera.

Ndinofanira kuratidza refrigerate tofu here?
Tofu inogona kuchengetwa mufiriji pamusha kunyange zvazvo zvimwe zvinyorwa zvinosungirwa zvinogona kuchengetwa mumatanda kusvika pakuzarura. Kana uchinge wavhurwa, zvakadaro, iwe unofanirwa kuisa firiji chigadzirwa uye kushandiswa mukati memazuva maviri ekuzarura. Usasunungurwa, unofanirwa kushandisa chigadzirwa ne "zvakanakisisa ne" zuva pane pepa. Tofu ichava nekunhuhwirira kwakashata kana yaparadzwa.

Iwe unogona here kufungidzira tofu?
Hungu, vamwe vanhu vanokonzera kutifu kuti vape nyama yakanyanyisa seyamate. Zvisinei, vakugadziri vanokurudzira kuti usapedza kudya tofu yakave yakanyanyisa kwemazuva anopfuura 60.

Tofu Recipes

Takagadzirira kuedza tofu kumba? Usati watoshandisa tofu, shandisa purogiramu uye ugobudisa chigadzirwa. Iwe unogonawo kuifambisa pakati pemapepa emapuritsi kuti ubvise unyoro hunopfuura. Zvadaro, ipai chero ipi zvayo mapeji edzai.

• Low Carb Yakagadzirwa Tofu neTatu Marinades Akasiyana
• Low Carb Fried Tofu Chips
• Tofu Kuputika nemiti
• Nzira Yokushandisa Tofu muNachos

> Sources:

> D'Adamo C, Sahin A. Soy foods uye supplementation: Kuongororwa kwezvinozivikanwe hutano hunobatsira uye njodzi. Dzimwe nzira dzokurapa muhutano nemishonga. 2014; 20: 39-51. https://www.ncbi.nlm.nih.gov/pubmed/24473985.

> National Institutes of Health. Soy. National Centre for Complementary and Integrative Health. https://nccih.nih.gov/health/soy/ataglance.htm.