Anoda kuziva nezvekudya kweutano hwe tofu ? Verenga pamusoro kuti uwane kuti mapuroteni, makorikori, mafuta uye chikafu zviri mu tofu, uye kuti unoisa sei kudya kunovaka muviri kana uchienzaniswa nezvimwe zvokudya, uye kana wagadzirira, tarisa zvimwe zviri nyore zvinomera zvekudya zvekufukura pano.
Protein Content muTofu
Rimwe hafu yekombe inoshandiswa yemafuta yakasvibirira tofu ine 10.1 gramu eprotini . Izvo zvakakurudzirwa kudya zuva nezuva ndeye 56 gramu kune varume vazhinji uye 46 kune vakadzi vakawanda.
Ihafu yekafu ye tofu inenge 4 oz oyerwa kana kuti pasi pe1 / 3 yevhesi yepamusoro 14 oz pato ye tofu. Nokuenzanisa, 1/2 mukombe wemukaka mukaka una 5.1 gramu eprotheni, imwe 3 oz egg ine 6 gramu uye 4 oz pasi nenyuchi inenge inenge 26 gramu eprotini. Tofu inonyanya kugadziriswa kwemaprotini emidziyo , kunyanya kune zvinomera uye vegans.
Calories muTofu
Rimwe hafu yekombe inoshandiswa kwekambani yakasvibirira tofu inosvika 94 makori. Nokuenzanisa, 4 oz pasi nenyuchi ine 331 makori, 1/2 mukombe we 2% mukaka une 60 makori uye 4 oz ye cheese packs 320 makori.
Puroteni Kusiyana neCalories muTofu
Tofu ishoko rakadzika-calori rine puroteni. Mune mamwe mazwi, tofu yakaderera mumakirori (uyewo mafuta) nokuda kwehuwandu hweprotini yezvinomera inotakura mukati, ndicho chikonzero chimwe chinozivikanwa zvikuru nevarimi uye vegans . Hezvino iyo mapuroteni ari ku tofu anofananidza nekumwe kudya zvishomanana: Pamusoro pega imwe yekoriori inoshumira, tofu ine 11 gramu eprotini. Nokuenzanisa, zana makoriyamu emunyika inochengetedza nyama inopa 8.9 magamu emapuroteni, uye zana rekoriori rinoshandiswa chechi ine 6.2 gm.
Fat uye Cholesterol Zviri muTofu
Rimwe hafu yekombe inoshandiswa yefikira yakasvibirira inefu ine ma gramu emafuta. Low-fat tofu inoshandiswa uye inowanikwa 1.5 gramu emafuta pakushanda. 4 oz yenyuchi inotakura iyo iyo inogadzira 15 gm emafuta uye imwe yeha ine 5,5 gm emafuta. Tofu ishoko rekushaya cholesterol , sezvakangoita zvose zvinomera zvekudya.
Nokuenzanisa, hafu yekapu yemukaka 2% ine 9 mg yeklesterol, 4 oz yehove ine 75-100 mg yeklesterol uye 4 oz pasi nenyuchi inenge ine 113 mg cholesterol.
Calcium Content of Tofu
Imwe hafu yekapu yekushandira ye firm tofu inosvika 227 mg ye calcium kana inenge 22% ye RDA. Tofu inogona kunge ine kanyoro kadcium yakawanda zvichienderana nechitarisiko uye nzira iyo yakagadzirwa kuitira kuti uve nechokwadi chekuverenga mavara kana iwe unonetseka. Silken tofu inosvika 133 mg, zvakare zvichienderana nekodhi.
Iron Content yeTofu
Imwe hafu yekapu yekushandira ye firm tofu inenge inenge 1,82 mg yesimbi, kunyange izvi zvingave zvakasiyana zvakasiyana, zvichienderana nechitarisiko. I RDA yevakadzi ndeye 18 mg, uye 8 mg yevarume.
Organic uye Kwete-GMO
Vazhinji, chaizvoizvo, inenge yose inoshandiswa mune zvekutengeserana inoshandiswa kubva kune soybee yehupenyu uye isiri-genetically modified, uye, sebhonasi yakawedzerwa, yakawanda uye isiri GMO tofu marandesi inokwana imwechete yakafanana yakagadzirwa tofu. Tsvaga Nasoya brand, Mori-nu organic uye mamwe maruva tofu marundi, uye verenga ruvara kana ichi chinhu chakakosha kwauri.
Nyore Mbeu Yekuti Tofu Recipes
Takagadzirira kutanga kubika ne tofu? Pano pane zvimwe zviri nyore zvinomera zvekudya kutifu kuedza, kana, kana iwe wakachengetedza siriken tofu, heano mamwe mapeji achishandisa silken tofu chete .
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