Mfundo za Tofu Nutrition

Ma calories ku Tofu ndi Zaumoyo Zaumoyo

Tofu ndi chakudya chotchuka cha ku Asia chomwe chimadziwikanso kuti nyemba za nyemba. Odya wambiri wathanzi amagwiritsa ntchito tofu monga cholowa m'malo chifukwa ali ndi mapuloteni ambiri koma ali ndi mafuta ndi sodium. Ngati simunayeserepo chakudya chodalira chomera, funsani momwe mungagule, ndikusungira ndi kugwiritsa ntchito maphikidwe angapo opanga tofu kuti muphatikize dongosolo lanu la chakudya.

Ma calories mu Tofu ndi Nutrition Information

Tofu ndi zakudya zowonjezera zomera zomwe zimapangidwa kuchokera ku soya. Nyemba zimanyowa, zophikidwa ndi zoponderezedwa kukhala madzi. Mothandizidwa ndi khungu, madziwo amadziwika kukhala tofu. Tofu ndi yotsika-carb, wopanda mkaka, wopanda gluten, wopanda cholesterol, ndi mitsempha, choncho ndi wotchuka ndi anthu omwe ali ndi zakudya zamakono.

Pali mitundu yosiyanasiyana ya tofu. Ma calories mu tofu amasiyana malinga ndi mtundu umene mumasankha.

• Owonjezera-olimba tofu kapena ouma tofu ndi olimba kwambiri. Ikhoza kukhala yokazinga, yoweta kapena yogwiritsidwa ntchito monga cholowa chamoyo mu chipwirikiti mwachangu. Tofu yowonjezereka ingathenso kuyendetsedwa ndi mavitamini owonjezera. Galamukani 100-gramu imapereka makilogalamu 98, ma gramu asanu a mafuta, mafuta ochepa oposa gramu imodzi ya mafuta olemera, 3.1 magalamu a mafuta a polyunsaturated, 1.4 magalamu a mafuta a monounsaturated, 2.6 magalamu a carbohydrate ndi 10 magalamu a mapuloteni.
• Mtimba tofu umabwera mumadzi. Zikhoza kubedwa, kusungunuka, kapena kugwedezeka ndikuwonjezeredwa ku saladi. Titsi tofu ingathenso kuthamanga. Galamukani 100 gramu imapereka makilogalamu 80, 4.2 magalamu a mafuta, mafuta ochepa ochepa, ma gramu 2.5 a mafuta a polyunsaturated, 1.2 magalamu a mafuta a monounsaturated, 2.3 magalamu a carbohydrate ndi 8 magalamu a mapuloteni.

• Tofu yofewa imagwiritsidwa ntchito mu zakudya zomwe zimaphatikizidwa monga zokometsera saladi, ma divi, ndi msuzi. Galamukani 100-gramu imapereka makilogalamu 61, ma gramu 4 a mafuta, mafuta okwanira 1 gramu, mafuta ochepa oposa mafuta ambiri, ma gramu angapo a mafuta olemera, 2 magalamu a carbohydrate ndi ma gramu 7 a mapuloteni.
• Silken tofu ndi yosasunthika, yosasunthika kalembedwe ka Chijapani tofu. Lili ndi madzi apamwamba kwambiri a mitundu yonse ya tofu. Amagwiritsidwanso ntchito mu zakudya zomwe zimagwirizanitsidwa, monga smoothies ndi pudding. Galamukani 100-gramu imapereka makilogalamu 47, 2.5 magalamu a mafuta, mafuta ochepa oposa gramu imodzi, ma gramu 1.3 a mafuta a polyunsaturated, 0,6 magalamu a mafuta a monounsaturated, 1.4 gm ya carbohydrate ndi 4,8 magalamu a mapuloteni.

Tofu ndi opambana kwambiri. Sili ndi zokoma zambiri zokha; Zimatengera zokoma zonse zomwe mumaphika. Choncho onetsetsani kuti muwerengere calories mu tofu marinade, msuzi kapena kukopera pamene mukuwerengera anufuti tofu calories.

Ubwino Wathanzi wa Tofu

Chifukwa kuti tofu ndi yosavuta kugwiritsira ntchito, imatha kupanga nyama yabwino m'malo mwa anthu omwe akuyesera kudula zakudya zam'manja zomwe zimaphatikizapo ng'ombe kapena nyama zina. Tofu ndi kasupe wabwino wa calcium, magnesium, ndi phosphorous ndipo ndi otsika mu sodium.

Zakudya za nkhuku, monga tofu, zakhudzana ndi madalitso ena monga:

• chithandizo kuchokera ku zizindikiro za kusamba
• Kupewa khansa zina kuphatikizapo khansa ndi khansa ya prostate
• kuchepetsa chiopsezo cha matenda a mtima
• kupewa matenda a mitsempha.

Kuwunika kwakukulu kwa kafukufuku wathandizi kunapeza kuti pali umboni wina wotsimikizira zowonjezera izi kupatula kupewera kwa matenda a mitsempha. Koma palinso pulogalamu yomwe imasonyeza kuti kumwa mowa kungayambitse mavuto a umoyo kuphatikizapo kupweteka kwa mutu komanso mavuto akuluakulu.

National Institutes of Health akuwonetsa kuti soya ndi otetezeka kwa anthu ambiri akamagwiritsidwa ntchito ngati chakudya kapena kutengedwa kanthawi kochepa monga chakudya chowonjezera. Amalimbikitsa kuti amayi omwe ali pachiopsezo cha khansa ya m'mawere kapena zina zomwe zimayambitsa matenda a hormone ayenera kukambirana za mankhwalawa ndi asamalonda awo asanadye.

Mafunso Omwe Ambiri Okhudza Tofu

Kodi ndikupeza kuti tofu m'sitolo?
Mudzapeza mitundu yambiri ya tofu mu gawo la firiji. Nthawi zambiri zimakhala pafupi ndi tchizi. Silken tofu, kawirikawiri, imapezeka m'mipata yomwe ili pafupi ndi zakudya zina zamasamba.

Kodi friji tofu ndiyenera?
Tofu akhoza kusungidwa mu firiji panyumba ngakhale mitundu ina yosungunuka ikhoza kusungidwa muchitetezo mpaka itsegule. Koma mutatsegulidwa, muyenera kuyatsa firiji mankhwalawa ndikugwiritsanso ntchito masiku awiri mutsegulidwa. Osatsegulidwa, muyenera kugwiritsira ntchito mankhwalawa ndi "zabwino" ndi tsiku pa phukusi. Tofu adzakhala ndi fungo lonunkhira akadzawonongedwa.

Kodi mungathe kufalitsa tofu?
Inde, anthu ena amawombera tofu kuti apereke nyama yambiri ngati nsalu. Komabe, opanga amapanga kuti musapewe kudya tofu yomwe yakhala yozizira kwa masiku oposa 60.

Maphikidwe a Tofu

Wokonzeka kuyesa tofu kunyumba? Musanagwiritse ntchito tofu, tsegulirani phukusi ndikutsitsa mankhwalawa. Mukhozanso kukanikiza pakati pa mapepala amapepala kuti muchotse chinyezi. Kenaka, perekani mayesero awa alionse.

• Low Carb Baked Tofu ndi Marinades Atatu Osiyana
• Mafuta a Tofu Chips Okazinga Ochepa
• Tofu Akuwombera ndi masamba
• Momwe Mungagwiritsire ntchito Tofu mu Nachos

> Zotsatira:

> D'Adamo C, zakudya za Sahin A. Soy ndi zowonjezerapo: Kuwerengera ubwino ndi zoopsa zaumoyo. Njira zina zothandizira paumoyo ndi mankhwala. 2014; 20: 39-51. https://www.ncbi.nlm.nih.gov/pubmed/24473985.

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