Litaba tsa Tofu tsa phepo

Li-calories tse Tofu le Melemo ea Bophelo

Tofu ke lijo tse tloaelehileng tsa Asia tse tsejoang hape e le boea ba linaoa. Lijo tse ngata tse phetseng hantle li sebelisa tofu e le sebaka se nkeloang ke nama kaha se na le liprotheine tse ngata empa li le mafura le sodium. Haeba ha o e-s'o leke lijo tse thehiloeng limela, fumana hore na u ka o reka joang, ebe u li boloka ebe u sebelisa lipepe tse seng kae tsa pōpo tsa tofu ho li kenyelletsa moralo oa hau oa lijo.

Li-calories tse Tofu le Tsebo ea phepo e nepahetseng

Tofu ke lijo tsa protheine tse thehiloeng limela tse tsoang ho soya. Linaoa li koahetsoe, li phehoa ebile li silafatsoa ka metsi. Ka thuso ea coagulant, metsi ana a matlafala ho ba tofu. Tofu ke tlaase-carb, ntle ho lebese, mahala ea gluten, mahala ea k'holeseterole, le vegan, kahoo e tloaelehile ho batho ba nang le lijo tse khethehileng.

Ho na le mefuta e sa tšoaneng ea tofu. Lik'halori tse tofu li fapana ho latela mofuta oa khetho.

• Tofu e eketsehileng e tiileng kapa tofu e omileng e tiile haholo. E ka ba joalo e halikiloeng, e halikiloeng kapa e sebelisoang e le sebaka sa nama sebakeng sa moferefere. Tofu e eketsehileng e matla e ka boela ea e-ba le marinated bakeng sa tatso e eketsehileng. Tšebeletso ea 100-gram e fana ka lik'hilojule tse 98, ligrama tse 5 tsa mafura, ligrama tse ka tlase ho grama ea mafura a tletseng, 3.1 dikgerama tsa mafura a polyunsaturated, ligrama tse 1,4 tsa mafura a monounsaturated, ligrama tse 2,6 tsa lik'habohaedreite le ligrama tse 10 tsa protheine.
• Tofu e tiileng e kenngoa ka har'a metsi. E ka rojoa, ea patoa, kapa ea phunyeha 'me ea kenngoa lisaleng. Tšepe e tiileng e ka boela ea phunyeletsoa. Tšebeletso ea 100-gram e fana ka lik'hilojule tse 80, ligrama tse 4,0 tsa mafura, ligrama tse ka tlase ho gramme ea mafura a tletseng, ligrama tse 2,5 tsa mafura a polyunsaturated, ligrama tse 1,2 tsa mafura a monounsaturated, ligrama tse 2,3 tsa lik'habohaedreite le ligrama tse 8 tsa protheine.

• Tofu tofu e sebelisoa lijong tse kopantsoeng joaloka liaparo tsa salate, dips, le sopho. Tšebeletso ea 100-gram e fana ka lik'hilojule tse 61, ligrama tse 4 tsa mafura, 1 grama ea mafura a tletseng, mafura a ka tlaase ho a le 'ngoe a mafura a polyunsaturated, ligrama tse seng kae tsa mafura a monounsaturated, 2 dikgerama tsa lik'habohaedreite le ligrama tse 7 tsa protheine.
• Silken tofu ha e thibeloe, e sa hatellehe mokhoa oa Japane tofu. E na le karolo e phahameng ka ho fetisisa ea metsi ea mefuta eohle ea tofu. E boetse e sebelisoa lijong tse kopantsoeng, joaloka smoothies le pudding. Tšebeletso ea 100-gram e fana ka lik'hilojule tse 47, ligrama tse 2,5 tsa mafura, ligrama tse seng kae tsa mafura a tletseng fatše, ligrama tse 1,3 tsa mafura a polyunsaturated, 0,6 grams tsa mafura a monounsaturated, ligrama tse 1,4 tsa lik'habohaedreite le ligrama tse 4,8 tsa protheine.

Tofu e rarahane haholo. Ha e na tatso e ngata ka boeona; e nka tatso ea eng kapa eng eo u e phehang. Kahoo etsa bonnete ba hore o bala lik'halori tse tofu marinade, sauce kapa topping ha u bala li-tofu tsa hau tse feletseng.

Melemo ea Bophelo ea Tofu

Hobane tofu e bonolo ho e sebelisa, e ka etsa hore motho e be ea nkeloa sebaka ke nama ea batho ba lekang ho fokotsa lijo tse phahameng tse kenyelletsang nama ea khomo kapa lijo tse ling. Tofu e boetse ke mohloli o motle oa calcium, magnesium, le phosphorus 'me o le tlaase ho sodium.

Lijo tsa Soy, tse kang tofu, li 'nile tsa amahanngoa le melemo e itseng ea bophelo bo akarelletsang:

• liphallelo tse tsoang matšoao a ho khaotsa ho ikhula
• thibelo ea mafu a mang a kankere a kenyang kankere ea matsoele le ea senya
• ho fokotsa kotsi ea lefu la pelo
• thibelo ea ho fokola ha masapo.

Tlhahlobo e kholo ea lipatlisiso tsa bongaka li fumanoe hore ho na le bopaki bo bong bo tšehetsang boholo ba litlaleho tsena ntle le ho thibela lefu la ho fokola ha masapo. Empa ho boetse ho bile le lipatlisiso tse bontšang hore sesebelisoa sa soya se ka baka mathata a bophelo bo botle ho akarelletsa le ho opeloa ke hlooho le mathata a tebileng haholo.

Mekhatlo ea Sechaba ea Bophelo e fana ka maikutlo a hore soya e sireletsehile ho batho ba bangata ha e sebelisoa e le lijo kapa e nkiloe ka nakoana e le tlatsetso ea lijo. Ba khothaletsa hore basali ba kotsing ea kankere ea matsoele kapa maemo a mang a mamello ea li-hormone ba lokela ho buisana ka lihlahisoa tsa soy le bafani ba bona ba bophelo pele ba e-ja.

Lipotso Tse Tloaelehileng ka Tofu

Nka fumana tofu kae ho lebenkeleng?
U tla fumana mefuta e mengata ea tofu karolong ea sehatsetsing ea suphamaketeng. Hangata e boloka haufi le chisi. Leha ho le joalo, hangata ho thoe ho fumanoa li-aisles haufi le lijo tse ling tsa meroho.

Na ke lokela ho refrigerate tofu?
Tofu e ka bolokoa ka sehatsetsing malapeng, le hoja mefuta e meng ea limela e ka bolokiloe holimo ho fihlela e bula. Hang ha u se u bulehile, u lokela ho lihatsetse sehlahisoa le tšebeliso pele ho matsatsi a 2-3 ho bula. E sa bulehe, o lokela ho sebelisa sehlahisoa ka "molemo ka ho fetisisa" ka letsatsi lekhethong. Tofu e tla ba le monko o litšila ha o senngoa.

A na u ka koala tofu?
E, batho ba bang ba koahela tofu ho e fa nama e ntseng e e-na le ho feta. Leha ho le joalo, bahlahisi ba re u qobe ho ja tofu e 'nileng ea e-ba leqhoa ka matsatsi a fetang 60.

Li-Recipe tsa Tofu

Itokiselitse ho leka tofu lapeng? Pele u sebelisa tofu, bula liphutheloana mme u hlahise sehlahisoa. U ka boela ua e hatella pakeng tsa lithapo tsa pampiri ho tlosa mongobo o feteletseng. Ebe, fa leha e le efe ea lipepepe leka.

• Low Carb Baked Tofu le Marinades a Mararo a sa Tšoaneng
• Low Carb Fried Tofied Chips
• Tofu Ho kheloha le Meroho
• Tsela ea ho Sebelisa Tofu ka Nachos

> Mehloli:

> D'Adamo C, lijo tsa Sahin A. Soy le tlatsetso: Tlhahlobo ea melemo e tloaelehileng ea bophelo bo botle le likotsi. Mekhoa e meng ea phekolo ea bophelo bo botle le meriana. 2014; 20: 39-51. https://www.ncbi.nlm.nih.gov/pubmed/24473985.

> Mekhatlo ea Sechaba ea Bophelo. Soy. Setsi sa Sechaba sa Bophelo bo Phethahetseng le bo Kopanetsoeng. https://nccih.nih.gov/health/soy/ataglance.htm.