Tofu imakonzedwa ndi soya, gilateni komanso mafuta osagwiritsa ntchito mafuta m'thupi, komanso mafuta ochepa. Ndi gwero la mapuloteni ndi micronutrients omwe ndi ofunikira mthupi lathu.
Tofu ndiyofunikira makamaka m'zakudya za omwe amatsatira zamasamba - mapuloteni adzakhala m'malo mwa nyama. Kukonzekera tchizi chopangidwa kuchokera ku mkaka wa soya, womwe umakhazikika, wolekanitsidwa ndi whey ndi kanyumba tchizi, ndikusakaniza ndi agar-agar kuti ukhale wabwino. Kodi kugwiritsa ntchito tofu ndi chiyani?
Gwiritsani ntchito masamba tofu amathandizira kuchepetsa kunenepa, kupewa matenda ashuga, kumawoneka bwino, kumalimbitsa tsitsi, ndikupanga mindandanda yazakudya zosiyanasiyana zamasamba.
- Mtima wathanzi ndi zotengera
Tofu amachepetsa kuchuluka kwa mafuta m'thupi, monga m'malo mwa mapuloteni aminyama amachepetsa chiopsezo cha atherosclerosis ndikuwonetsetsa kuthamanga kwa magazi.
- Kupewa khansa
Tofu ili ndi genistein - isoflavone, yomwe imakhala ndi antioxidant ndipo siyimayambitsa maselo achilendo. Tofu ndiwothandiza kwambiri polimbana ndi zotupa m'matumbo, amachepetsa chiopsezo chawo ndi 20 peresenti.
- Kupewa zovuta za matenda ashuga
Anthu omwe ali ndi matenda a shuga nthawi zambiri amapeza vuto la impso, chifukwa chake mkodzo umakhala wochuluka kwambiri. Mapuloteni a soya amachotsedwa m'thupi pang'onopang'ono komanso pang'ono.
- Kupewa zovuta za kufooka kwa mafupa
Omwe ali ndi ma isoflavones a soya amalepheretsa kuchotsera mafupa ndikuwonjezera kuchuluka kwawo ndikuletsa kutulutsa kwa mchere m'thupi.
Kugwiritsa ntchito tofu pang'ono tsiku ndi tsiku kumakupatsani pafupifupi 50% ya calcium, iron, mavitamini a gulu b, K, folic acid, phosphorus, selenium, manganese, ndi choline. Zakudya zomanga thupi za soya zili ndi amino acid onse ofunikira, ndipo mafuta amafunikira.
Tofu amadyedwa yaiwisi, yokazinga, amawonjezeredwa mu saladi, msuzi, ndi mbale zina zotentha. Zosangalatsa kuphika tchizi pa grillyi, ndi mitundu yofewa yoyenera ma dessert, kudzaza zophika ndi ma cocktails.
Kuti mumve zambiri za maubwino ndi mavuto a tofu - werengani nkhani yathu yayikulu: