Tofu Khoom Noj Khoom Haus

Calories nyob Tofu thiab Nyiaj Noj Qab Haus Huv

Tofu yog cov zaub mov nrov nrov Esxias uas yog hu ua taum curd. Muaj ntau cov neeg noj qab nyob zoo noj taum raws li cov nqaij hloov vim nws muaj protein ntau tab sis muaj roj thiab sodium tsawg. Yog hais tias koj tsis tau sim cov zaub mov raws li cov khoom noj, nrhiav seb yuav ua li cas yuav nws, thiab khaws nws thiab tom qab siv ob peb lub tswv yim tofu los sib piv rau hauv koj qhov kev npaj pluas noj.

Calories nyob Tofu thiab Cov Khoom Noj Khoom Haus

Tofu yog cov zaub mov muaj protein ntau ua los ntawm cov taum pauv. Cov noob taum tseem qaug, siav thiab crushed ua kua. Nrog kev pab ntawm ib coagulant, cov kua thickens los ua taum. Tofu tsawg-carb, tsis muaj mis nyuj, tsis muaj glutens, dawb tsis muaj cholesterol, thiab vegan, yog li nws nyiam nrog cov neeg uas muaj cov khoom noj tshwj xeeb.

Muaj ntau hom tofu. Cov calorie ntau ntau hauv tofu raws li hom koj xaiv.

• Ntxiv-ruaj tofu los yog qhuav tofu yog heev ruaj. Nws tuaj yeem ua tau kib, grilled los yog siv los ua ib qho nqaij hloov nyob rau hauv ib lub fry do. Ntxiv tofu muaj peev xwm yuav marinated rau ntxiv tsw. Ib qho 100 grams noj mov muaj 98 roj calorie, 5 grams muaj roj, tsawg tshaj li ib tug gram ntawm roj saturated, 3.1 grams ntawm cov rog rog, 1.4 grams monounsaturated rog, 2.6 grams carbohydrate thiab 10 grams protein.
• Tshuag tofu los hauv cov dej. Nws tuaj yeem muab barbecued, mashed, los yog txaj muag thiab ntxiv rau khoom qab zib. Txuj ci taum paj los kuj tseem khov tau. Ib 100-gram liab muab 80 calories, 4.2 grams rog, tsawg tshaj li ib hom roj ntawm roj saturated, 2.5 grams ntawm cov roj rog polyunsaturated, 1.2 grams monounsaturated rog, 2.3 grams carbohydrate thiab 8 grams protein.

• Mos taum yog siv rau hauv cov khoom noj uas zoo nkaus li zoo li nyias cov ntaub qhwv, cov dips, thiab kua zaub. Ib qho 100 gram noj muaj 61 calorie ntau ntau, 4 grams roj, 1 gram ntawm cov roj saturated, tsawg dua li ntawm ib yam kab mob roj rog, tsawg tshaj li ntawm 1 gram monounsaturated rog, 2 grams carbohydrate thiab 7 grams protein.
• Silken tofu yog undrained, unpressed Japanese-style tofu. Nws muaj dej ntau tshaj plaws ntawm txhua hom taum paj. Nws kuj siv cov khoom noj uas zoo sib xws, xws li smoothies thiab pudding. Kev pab cuam 100 grams muaj 47 calorie ntau ntau, 2.5 grams roj, tsawg tshaj li ib tug gram ntawm cov roj saturated, 1.3 gram ntawm cov rog roj, 0.6 gram monounsaturated rog, 1.4 grams carbohydrate thiab 4.8 grams protein.

Tofu yog ntau yam ntau yam. Nws tsis muaj ntau heev ntawm nws tus kheej; nws yuav siv sij hawm nyob rau hauv qhov tsw ntawm txhua yam koj noj nws nrog. Yog li nco ntsoov xam cov calorie ntau ntau hauv taum paj marinade, ntses los yog topping thaum ntsuas koj cov taum hwv calorie tag.

Nyiaj Noj Qab Haus Huv Ntawm Tofu

Vim tias tofu yog ib qho yooj yim siv, nws tuaj yeem ua kom zoo dua cov khoom noj rau cov neeg uas sim txo cov zaub mov ntau dua nrog cov nqaij nyug los yog lwm yam nqaij. Tofu kuj yog ib qhov zoo ntawm calcium, magnesium, thiab phosphorus thiab muaj tsawg hauv sodium.

Cov khoom noj khoom haus, zoo li taum paj, tau txuas rau qee yam kev mob nkeeg xws li:

• nyem los ntawm cov tsos mob ntawm menopause
• kev tiv thaiv ntawm qee cov qog nqaij hlav nrog rau kev mob qog nqaij hlav ntawm lub mis thiab qis nqaij
• txo kev pheej hmoo ntawm kev mob plawv
• kev tiv thaiv osteoporosis.

Kev tshawb xyuas cov kev tshawb fawb loj pom tau hais tias muaj qee cov pov thawj los pab txhawb feem ntau ntawm cov lus nug tshwj tsis yog rau kev tiv thaiv kev mob hauv npog. Tab sis kuj muaj kev tshawb fawb qhia tias cov kua ua noj ua rau tuaj yeem tsim teebmeem rau mob xws li mob taub hau thiab ntau yam kev txhawj xeeb.

Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv (National Institutes of Health) pom zoo tias cov kua tau zoo rau cov neeg feem coob thaum siv los ua zaub mov noj los yog siv sij hawm ntev li kev noj haus ntxiv. Lawv pom zoo tias cov poj niam uas muaj feem yuav mob cancer mis los yog lwm yam tshuaj hormone-sensitive yuav tsum sib tham txog cov kua ua ke nrog lawv cov kws kho mob ua ntej noj.

Cov Lus Nug Txog Cov Tofu

Kuv yuav nrhiav qhov twg hauv khw muag khoom nyob qhov twg?
Koj yuav pom ntau hom tofu nyob hauv lub tub yees txias ntawm lub tsev loj. Ntau lub sij hawm nws khaws cia nyob ze ntawm cheese. Silken tofu, tiam sis, feem ntau pom muaj nyob rau hauv cov kab txuas nyob ze lwm cov khoom noj zaub mov.

Kuv yuav tsum tso tub yees taum?
Tofu tuaj yeem khaws cia rau hauv lub tub yees hauv tsev tab sis qee cov qoob loo zais tau khaws cia hauv lub pantry kom txog thaum qhib. Thaum qhib, txawm li cas los xij, koj yuav tsum muab cov khoom tso kom txias thiab siv li 2-3 hnub ntawm kev qhib. Tsis tau qhib, koj yuav tsum siv qhov khoom ntawd los ntawm "qhov zoo tshaj plaws" ntawm hnub rau pob. Tofu yuav muaj ntxhiab ntxhiab thaum piam sij.

Koj tuaj yeem khov taum?
Muaj, qee cov neeg khov tofu kom muab nws cov tawv nqaij zoo ib yam li kev ntxhib los mos. Txawm li cas los xij, tuam ntxhab hais tias koj tsis txhob noj taum paj uas tau khov rau ntau tshaj 60 hnub.

Tofu Zaub mov txawv

Npaj txhij tofu tom tsev? Ua ntej koj siv taum paj, qhib lub pob thiab ntws cov khoom. Koj tuaj yeem nias nws ntawm daim ntaub phuam so kom tshem dej ntau dhau. Tom qab ntawd, muab ib qho ntawm cov zaub mov txawv ib zaug.

• Tsis Tshua Muaj Carb Ci Tofu nrog Marinades Sib Txawv
• Tsawg Carb Fried Tofu Chips
• Tofu Scramble nrog zaub
• Yuav ua li cas Siv Tofu nyob rau hauv Nachos

> Qhov chaw:

> D'Adamo C, Sahin A. Cov khoom noj khoom haus thiab cov khoom noj khoom haus: Kev ntsuam xyuas cov kev pabcuam kev noj qab haus huv thiab kev pheej hmoo. Lwm cov kev kho mob hauv kev noj qab haus huv thiab tshuaj. 2014; 20: 39-51. https://www.ncbi.nlm.nih.gov/pubmed/24473985.

> Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv. Soy. National Center rau Complementary thiab Integrative Health. https://nccih.nih.gov/health/soy/ataglance.htm.