Ufuna ukwaziswa okunomsoco we tofu ? Funda ukuze uthole ukuthi amaprotheni, amakholori, amafutha ne-nutrient angakanani ku-tofu, nokuthi ugcina kanjani ukudla okunomsoco uma kuqhathaniswa nokunye ukudla, futhi uma usulungile, hlola ezinye zokupheka ezilula zemifino tofu lapha.
Amaprotheni Okuqukethwe ku-Tofu
Ingxenye eyodwa yekhefu ekhonzayo i- tofu eluhlaza eqinile iqukethe ama-10.1 amagremu wamaprotheni . Ukuncoma kwansuku zonke kunconywa ama-56 amagremu kumadoda amaningi nabangu-46 kubesifazane abaningi.
Ikhefu lesigamu se-tofu lingaba ngu-4 oz ngesisindo noma ngaphansi kwe-1/3 yephakethe eliphakathi kwe-oz ozodwa. Uma kuqhathaniswa, ubisi lobisi lwe-1/2 yamakhemikhali ubandakanya u-5.1 amagremu wamaprotheni, iqanda elilodwa lama-oz eliqukethe ama-gram angu-6 kanye ne-4 oz yomhlabathi yenkomo iqukethe cishe amagremu angu-26 amaprotheni. I-Tofu ingumthombo omuhle kakhulu weprotheyini yemifino , ikakhulukazi kubantu abadla imifino kanye nezindwangu.
Ama-calories e-Tofu
Ingxenye eyodwa yekomishi ekhonza i- tofu eqondile eqinile iqukethe ama-calories angu-94. Ngokuqhathaniswa, inyama yezinkomo ezine-oz oqukethe ama-calories angu-331, 1/2 indebe ye-2% ubisi unama-khalori angu-60 no-4 oz we-ushizi amaphakethe ama-khalori angu-320.
Amaprotheni Kuma-Calories e-Tofu
I-Tofu ngumthombo ophansi wekhalori wephrotheni. Ngamanye amazwi, i-tofu iphansi kwamakholori (kanye namanoni) ngenani lamaprotheni wezitshalo elipakethe kuyo, okuyisinye sezizathu esithandwa kakhulu yizitshalo nemifino . Nakhu ukuthi amaprotheni ase-tofu afaniswa kanjani nokudla okumbalwa: Ku-calorie ngayinye ekhonzayo, i-tofu iqukethe ama-11 amagremu weprotheni. Ngokuqhathanisa, amakholori angu-100 omhlabathi wenkomo ahlinzeka ngamagremu angu-8,9 amaprotheni, kanye nekhalori eyi-100 ekhonza ushizi iqukethe ama-6.2 amagremu.
I-fat and Cholesterol Okuqukethwe ku-Tofu
Ingxenye eyodwa yekhefu yokukhonza e- tofu eqondile eqinile iqukethe ama-gramu angu-5 amafutha. I-tofu ephansi-fat iyatholakala futhi futhi iqukethe 1.5 amagremu amafutha ngokukhonza. U-4 oz wenkomo ubeka ama-gramu angu-15 amafutha kanye neqanda elilodwa liqukethe ama-5g amagremu amafutha. I-Tofu yikudla okungenamsoco we-cholesterol , njengawo wonke ukudla okusekelwe ezitshalweni.
Uma kuqhathaniswa, inkomishi yesigamu se-2% yobisi iqukethe 9 mg we-cholesterol, u-4 oz wezinhlanzi uqukethe i-75-100 mg ye-cholesterol kanye nenkomo yenkomo engama-oz ephathelene ne-113 mg ye-cholesterol.
Okuqukethwe kwe-Calcium ye-Tofu
Ingxenye eyodwa yekhefu yokukhonza i-tofu eqinile iqukethe cishe u-227 mg we-calcium noma cishe u-22% we-RDA. I-Tofu ingase iqukathe i-calcium encane kancane kuye ngokuthi umkhiqizo nokuthi yenziwa kanjani ngakho qiniseka ukuthi ufunda ilebula uma ukhathazekile. I-token e-silken iqukethe cishe u-133 mg, futhi ngokuya ngokuthi umkhiqizo.
Okuqukethwe kwe-Iron kwe-Tofu
Ingxenye eyodwa yekhefu yokukhonza i-tofu eqinile iqukethe cishe u-1.82 mg wensimbi, nakuba lokhu kungahluka kakhulu, kuye ngokuthi umkhiqizo. I-RDA yabesifazane ingama-18 mg, futhi i-8 mg yamadoda.
I-Organic ne-Non-GMO
Abaningi, eqinisweni, cishe yonke imikhiqizo ye-tofu etholakalayo ngokuhweba yenziwa ngamasiya ashintshiwe angokwezilwane nezingezona izakhi zofuzo, futhi, njengebhonasi engeziwe, amanani amaningi e-organic and non-GMO tofu ayinani elifanayo ne-tofu ekhishwe ngokujwayelekile. Bheka brand Nasoya, Mori-nu organic kanye nezinye organic tofu brand, futhi ufunde ilebula uma lokhu kuyinto ebalulekile kuwe.
Ukupheka okulula kwama-Vegetarian Tofu
Ulungele ukuqala ukupheka nge tofu? Nazi ezinye zokupheka zemifino e-tofu ezilula ukuze uzame, noma, uma ubeke isitheleji ku-tofu, nansi ezinye zokupheka usebenzisa i-silken tofu kuphela .
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