Amaqiniso e-Tofu Nutrition

Ama-calories e-Tofu nasezinzuzo zezempilo

I-Tofu yisidlo esithandwayo sase-Asia esaziwa nangokuthi ibhontshisi. Abaningi abadla okunempilo basebenzisa i-tofu njengesimiso sokudla inyama ngenxa yokuthi iphezulu amaprotheni kodwa ephansi kwamafutha ne-sodium. Uma ungakaze uzame ukudla okusekelwe esitshalweni, thola ukuthi ungayithenga kanjani, bese uyigcina bese usebenzisa ambalwa zokupheka ukuze usebenzise i-plan yakho yokudla.

Ama-calories e-Tofu nolwazi lokudla

I-Tofu yisidlo sesiprotheni esisekelwe esitsheni esenziwe ngamasybe. Amabhontshisi aphethwe, aphekwe futhi aphihliwe abe yi-liquid. Ngosizo lwe-coagulant, uketshezi luyancipha libe yi-tofu. I-Tofu i-carb ephansi, i-milk-free, i-gluten-free, i-cholesterol ayikhululekile, futhi i-vegan, ngakho-ke iyathandwa ngabantu abanezidlo ezikhethekile.

Kunezinhlobo ezahlukene ze-tofu. Amakholori e-tofu ahlukahluka ngokusuka kohlobo olukhethayo.

• I-tofu engaphezulu-eqinile noma i-tofu eyomile iqinile kakhulu. Kungaba njalo okuthosiwe, okubiwe noma okusetshenziselwa ukufaka inyama esikhundleni sefriji. I-tofu eqondile eyengeziwe ingabuye ihanjiswe ngendlala. I-100 gram yokukhonza inikeza ama-calories angu-98, amagremu angu-5 amafutha, angaphansi kwesigamu esisodwa samafutha agcwele, 3.1 amagremu amafutha e-polyunsaturated, ama-1.4 amagremu amafutha e-monounsaturated, ama-2.6 amagremu we-carbohydrate nama-gramu angu-10 amaprotheni.
• I-tofu eqinile ihlanganiswa emanzini. Kungabhalwa, kugcoke, noma kugwetshiwe futhi kwengezwe kuma-saladi. I-tofu eqinile nayo ingabuyekezwa. I-100-gram yokukhonza inikeza ama-calories angu-80, ama-gramu angu-4.2, ama-gramu angaphansi kwesigamu samafutha agcwele, ama-gramu angu-2 amafutha we-polyunsaturated, ama-gramu angu-1.2 wamanoni e-monounsaturated, ama-gramu angu-2.3 we-carbohydrate nama-8 amagremu wamaprotheni.

• I-tofu ene-soft isetshenziswe ekudleni okuhlanganisiwe njengokugqoka isaladi, ama-dips, nama-soups. I-100 gram yokukhonza ihlinzeka ngama-khalori angu-61, ama-gram angu-4 amafutha, igramu elilodwa lamafutha agcwele, ama-gram angaphansi kwesigamu samafutha we-polyunsaturated, angaphansi kwesigamu esisodwa samafutha e-monounsaturated, ama-gramu angu-2 we-carbohydrate nama-gram angu-7 amaprotheni.
• I-Silken tofu ayinqanyuliwe, ingaphenduliwe isitayela se-Japanese tofu. Inokuqukethwe okuphezulu kwamanzi kuzo zonke izinhlobo ze-tofu. Ibuye isetshenziswe ekudleni okuhlanganisiwe, njenge-smoothies kanye ne-pudding. I-100-gram yokukhonza ihlinzeka ngama-khalori angu-47, ama-2.5 amagremu amafutha, angaphansi kwesigamu esisodwa samafutha agcwele, ama-gramu angu-1.3 amafutha we-polyunsaturated, ama-0.6 amagremu wamafutha e-monounsaturated, ama-1.4 amagremu ama-carbohydrate nama-4.8 amagremu amaprotheni.

I-Tofu ihambisana kakhulu. Ayinakho ukunambitheka okuningi ngokwayo; kuthatha ukunambitheka kwanoma yini oyipheka ngayo. Ngakho qiniseka ukuthi ubala amakholori e-tofu marinade, i-sauce noma i-topping uma ubala amakholori akho aphelele.

Izinzuzo zezeMpilo zeTofu

Ngenxa yokuthi i-tofu ilula ukuyisebenzisa, ingenza inyama enhle esikhundleni sabantu abazama ukunciphisa ukudla okunamafutha aphezulu okuhlanganisa inyama yenkomo noma enye inyama. I-Tofu nayo ingumthombo omuhle we-calcium, i-magnesium, ne-phosphorus futhi iphansi sodium.

Ukudla kwe-Soy, njenge-tofu, kuye kwaxhunyaniswa nezinzuzo ezithile zezempilo ezihlanganisa:

• ukukhululeka okuvela kumpawu zokuphuma esikhathini
• ukuvimbela ukwelashwa okuthile kuhlanganise nomdlavuza wesifuba nesifuba
• ukunciphisa ingozi yesifo senhliziyo
• ukuvimbela i-osteoporosis.

Ukubuyekezwa okukhulu kwezifundo zomtholampilo bathole ukuthi kukhona ubufakazi obuningi bokusekela iningi lamacala ngaphandle kokuvimbela i-osteoporosis. Kodwa sekubuye kube nezifundo ezibonisa ukuthi inyosi yokusebenzisa i-soy ingabangela izinkinga zempilo kubandakanya ukuphathwa ikhanda kanye nokukhathazeka okungathí sina.

I-Institutes of Health kazwelonke iphakamisa ukuthi inyosi iphephile kubantu abaningi uma isetshenziswe njengokudla noma kuthathwa isikhathi esifushane njengokwengeza kokudla. Bancoma ukuthi abesifazane abasengozini yomdlavuza webele noma ezinye izimo ezibucayi be-hormone kufanele baxoxe ngemikhiqizo ye-soy nabahlinzeki babo bezempilo ngaphambi kokudla.

Imibuzo evamile mayelana ne-Tofu

Ngiyitholaphi i-tofu esitolo?
Uzothola izinhlobo eziningi ze-tofu esigabeni esiqandisini sesitolo. Izikhathi eziningi ligcinwa eduze noshizi. Kodwa-ke, i-silken tofu ivame ukutholakala ezindaweni ezihamba phambili eduze kwamanye okudla kwemifino.

Ingabe kufanele ngifakwe efrijini tofu?
I-Tofu ingagcinwa esiqandisini ekhaya nakuba ezinye izinhlobo ze-silken zingagcinwa ngaphakathi kwe-pantry kuze kuvulwe. Uma usuvuliwe, kufanele ukhiqize umkhiqizo futhi usebenzise ngaphakathi kwezinsuku ezingu-2-3 zokuvulwa. Ungavulwa, kufanele usebenzise umkhiqizo ngokuthi "umhlabeleli" usuku olukuphakheji. I-Tofu izoba nephunga elingcolile uma lichithwa.

Ungakwazi yini ukugwinya i-tofu?
Yebo, abanye abantu bayashisa i-tofu ukuze bayinike inyama ekhudlwana njenge-texture. Noma kunjalo, abakhiqizi basikisela ukuthi ugweme ukudla i-tofu eqhwaziwe izinsuku ezingaphezu kwengu-60.

Ukupheka kwe-Tofu

Ulungele ukuzama i-tofu ekhaya? Ngaphambi kokusebenzisa i-tofu, vula iphakheji bese usula umkhiqizo. Ungaphinda ucindezele phakathi kwamathawula wephepha ukuze ususe umswakama owedlulele. Bese, nikeza noma iyiphi yalezi zokupheka zama.

• I-Carb Ephansi Eyabhaka I-Tofu ne-Marinades Ehlukene Emithathu
• I-Low Carb Ethosiwe I-Tofu Chips
• I-Tofu i-Scramble nemifino
• Indlela yokusebenzisa i-Tofu ku-Nachos

> Imithombo:

> D'Adamo C, ukudla kukaSahin A. Soy kanye nokuxhaswa: Ukubuyekezwa kwezinzuzo zezempilo ezivame ukubonakala nezingozi. Ezinye izindlela zokwelapha ezempilo nemithi. 2014; 20: 39-51. https://www.ncbi.nlm.nih.gov/pubmed/24473985.

> Izikhungo Zikazwelonke Zempilo. Soy. Isikhungo sikaZwelonke seMpilo eQinisekayo neYokubambisana. https://nccih.nih.gov/health/soy/ataglance.htm.