No ka meaʻenehana waiwaiʻo Tofu

Calories ma Tofu a me nā Pōmaikaʻi Ola

He mea kaulanaʻo Tofu i kaʻai'Asiakea i kapaʻiaʻo Bean curd. He nui nā meaʻai maikaʻi e hoʻohana i ka tofu e like me ka meaʻai e pani ai no ka mea he kiʻekiʻe ia i loko o ka protein akā he mea liʻiliʻi i ka momona a me ka sodium. Ināʻaʻoleʻoe i ho'āʻo i ka meaʻai i kanuʻia e ke kumulāʻau, eʻike i keʻano e kūʻai aku ai, a mālama i ia mea a laila e hoʻohana i kekahi mau mea no ka hoʻolāʻau hoʻohālike i hoʻokomo i kāu papaʻai.

Nā kālepa i Tofu a me nāʻike pilina

ʻO Tofu kahi meaʻai i hoʻohuiʻia ma ka pūpū. Hoʻokaniʻia nā pīni, kuʻi a paʻiʻia i loko o ka wai. Me ke kōkua o ka coagulant, ua ulu ka wai e lilo i tofu. ʻO Tofu ka haʻahaʻa-lob, ka mea lawaiʻole, ka gluten-free, ka cholesterol-free, a me ka vegan, no laila ua maʻalahi ia i nā poʻe i loaʻa nā meaʻai kūikawā.

Aia nāʻano likeʻole o tofu. Hoʻololi nā calories i ka topa ma muli o keʻano āu e koho ai.

• ʻO ka paʻa a me ke maloʻo maloʻo he paʻa loa. Hiki ia i'ōwiliʻia, puhiʻia a hoʻohanaʻia paha e like me ka meaʻai i paniʻia i loko o kahi paʻi. Hiki ke hoʻokeoʻia kekahi kāpili hou no ka hoʻolālā hou. Hāʻawiʻia he 100 mau calories, he 5 mau momona o ka momona, he'ati iho i ka hoʻokahi momona o ka momona momona, 3.1 grams o ka momona polyunsaturated, 1.4 kalamani o ka momona momona, 2.6 grams o ka waiʻalulu a me ka 10 momona o ka protein.
• Hoʻokuʻuʻia ka māmā i ka wai. Hiki ke'āleʻaleʻa, kāpala, aʻokiʻia paha a hoʻokomoʻia i nā salama. Hiki iā ia ke'ānaiʻia i ka paʻa. Hoʻolakoʻia he 100 mau calories, 100 grams o ka momona, i lalo iho o hoʻokahi gram o ka momona momona, 2.5 grams o ka momona polyunsaturated, 1.2 grams o ka momona monounsaturated, 2.3 grams o ka waiʻalulu a me 8 grams o ka protein.

• Hoʻohanaʻia ka tofu i nā meaʻai i hui pūʻia e like me nā pāpale salakeke, nā pipi, a me nā hulu. Hāʻawiʻia he 100 calories he 100 mau momona, 1 gram o ka momona momona,ʻoi aku ma mua o hoʻokahi karani o ka momona polyunsaturated, ka liʻiliʻi ma mua o hoʻokahi gram o ka momona monounsaturated, 2 grams o ka waiʻalea a me ka 7 grams o ke kinona.
• ʻO kā Silken tofu , he kāpena kāpena Iapanaʻanoʻole. Loaʻa iā ia ka nui o ka wai o nāʻano tofu. Hoʻohanaʻia hoʻi ia i nā meaʻai i hui pūʻia, e like me ka smoothies a me ka pudding. Hoʻohui ka 100-gram he 47 mau calorie, 2.5 grams o ka momona, ka liʻiliʻi o hoʻokahi gram o ka momona momona, 1.3 kalamani o ka momona polyunsaturated, 0.6 mau kala o ka momona momona, 1.4 kalamaki o ka hauʻalea a me ka 4.8 karamu o ka meaola.

No ka nui o Tofu. ʻAʻole hiki keʻono i nā meaʻono i kona iho pono'ī; makemakeʻo ia i ke kahiʻaʻa o nā mea a pau āu e hoʻolapalapa ai me ia. No laila e helu i nā calories i loko o ka marinade marin, ka mīkini a iʻole ke kāpiliʻana i ka heluʻana i ka hoʻopihapiha piha i ka calories.

Nā Huakaʻi Ola o Tofu

Ma muli o ka maʻalahi o ka hoʻohana, hiki ke hana i kahiʻiʻo maikaʻi no nā poʻe e ho'āʻo ana eʻokiʻoki i nā meaʻai momonaʻoi aku e komo pū me ka meaʻai a me nā meaʻai'ē aʻe. ʻO Tofu kekahi kumu maikaʻi o ka calcium, ka magnesium, a me nā phosphorus a he haʻahaʻa ma ka sodium.

Ua hoʻohuiʻia nā meaʻai Soy, e like me ka tofu, i kekahi mau hua ola kino e like me:

• hoʻopakele mai nā hōʻailona menopause
• ka paleʻana i kekahi mau maʻi āpau e like me ka maʻi maʻi a me ka maʻi prostate
• ka hopena o ka maʻi o ka maʻi
• ka pale osteoporosis.

ʻO ka loiloi nui o nāʻike noiʻi i loaʻa he mau hōʻike e kākoʻo i ka hapa nui o kēia mau koi'ē aʻe no ka paleʻana o ka osteoporosis. Akā, uaʻikeʻia kekahi mau mea e hōʻike ana i ka hiki ke hoʻohanaʻia ka hopena o nā maʻi e like me nā maʻi hoʻopiʻi a me nā pilikia nui aʻe.

Ke hōʻikeʻia nei e nā National Institute of Health, he palekana ka palekana no ka nui o nā kānaka ke hoʻohanaʻia ma kaʻai a laweʻia no kekahi manawa pōkole e like me ke kōkuaʻai. Kākau lākou i nā wāhine e noʻonoʻo nei no ka maʻi āpau a iʻole kekahi mauʻano hoʻonāʻau hoʻonāpopona e kūkākūkā i nā hua me nā mea hoʻolale pūnaewele ma mua o ka laweʻana.

Nā nīnau maʻamau no Tofu

Ma hea kahi e loaʻa ai ka tofu ma ka hale kūʻai?
Hiki iāʻoe keʻike i nāʻano o ka tofu i loko o ka māhele māka'āina o ka supermarket. Ua mālamaʻia nā manawa he nui e pili ana i ka lauʻano. Akā,ʻo keʻano o ke kāhuʻula, e loaʻa mauʻia i nā āpau kokoke i nā meaʻai meaʻai.

E hōʻoluʻolu au i ka tofu?
Hiki ke mālamaʻiaʻo Tofu i loko o ka pahu fīkoi ma ka home, akā paha e mālamaʻia kekahi mau mea kanu i ka hale pāʻani a hiki i ka weheʻana. I ka manawa e weheʻia ai, ponoʻoe e hoʻolili i ka huahana a hoʻohana i loko o 2-3 mau lā o ka weheʻana. I weheʻia, ponoʻoe e hoʻohana i ka huahana ma o ka lā "maikaʻi loa" ma ka pūnaewele. He meaʻino ka Tofu i ka wā i haoʻia ai.

Hiki iāʻoe ke hoʻokuʻu i ka tofu?
ʻAe,ʻo kahi poʻe e hoʻokuʻu i ka tofu e hāʻawi i ka mea momona e like me ka texture. Eia naʻe, pono nā mea hana e hōʻoleʻoe i kaʻaiʻana i ka tofu i maloo no nā lā he 60 aʻoi aʻe.

No ka Recipes Tofu

Hoʻomakaukau e ho'āʻo i ka topa ma ka home? Ma mua o ka hoʻohanaʻana i ka tofu, wehe i ka palaʻai a hoʻoulu i ka huahana. Hiki nō hoʻi iāʻoe ke kaomi ma waena o nā kāwele pepa e hoʻonele i kaʻoihanaʻoi. A laila, e hāʻawi i kekahi o kēia mau ho'āʻo e ho'āʻo.

• ʻO Tofu me ka haʻahaʻa haʻahaʻa me kaʻekolu Marinades
• ʻO nā Chips Tofu Culina Loa
• ʻO Tofu māliʻi me nā huaʻai
• Pehea e hoʻohana ai iā Tofu i Nāchos

> Kālā:

>ʻA Adamo C, Sahin A. Soy mau meaʻai a me nā mea kōkua: He hōʻike o nāʻike maikaʻi a me nā pilikia. ʻO nā mea'ē aʻe i ke olakino a me nā lāʻau lapaʻau. 2014; 20: 39-51. https://www.ncbi.nlm.nih.gov/pubmed/24473985.

> Ke KeʻenaʻOihana Hoʻolālā. Aloha. Ka Papa Kūloko o ka Pūnaewele no ka Ola Loa. https://nccih.nih.gov/health/soy/ataglance.htm.