Health benefits of a piece of tofu
Tofu tastes fresh and tender and has great health effects. It is almost a must-have dish on many family tables. In addition to being good for cardiovascular health, a piece of tofu also has the following major effects:
1. The leader in vegetable protein
Tofu is rich in plant protein, unsaturated fatty acids, vitamin B1, and other trace elements necessary for the human body. It is known as “vegetable meat” and is a good supplementary food for grains.
2. Help reduce the risk of disease
The sterol, stigmasterol, contained in tofu helps inhibit the growth of cancer cells. Regular consumption can reduce the risk of breast cancer and leukemia. At the same time, tofu is also rich in isoflavones and saponins, which help prevent high blood pressure, high blood sugar and cardiovascular diseases. Isoflavones also play an important role in maintaining estrogen levels in women.
3. Promote tooth and bone development
Tofu is rich in calcium. Two small pieces of tofu (about 200g) can meet more than 80% of a person’s daily calcium requirement (recommended in the “Reference Intake of Dietary Nutrients for Chinese Residents”, the daily calcium intake for adults is 800 ~1000 mg). Daily intake of sufficient calcium is beneficial to the growth and development of teeth and bones, especially for teenagers and those who need calcium supplementation.
4. Good for brain development
Soybean lecithin in tofu is an important substance to promote the development of brain and human nerves, which helps to enhance intellectual development and improve memory.
5. Alternatives to milk
The nutritional value of tofu is similar to that of milk. For people who cannot drink milk due to lactose intolerance, or who do not eat meat and poultry in order to control chronic diseases, tofu is a good alternative.
Tofu is more nutritious
First place: Mixed tofu
This is the easiest way to cook tofu without introducing too much fat.
▸ Reminder: Tofu is easy to deteriorate. It is best to heat it thoroughly before eating after buying home.
Second place: Roasting, stewing, and boiling tofu
This is the most commonly used cooking method, such as mapo tofu, crucian carp tofu soup, minced meat tofu, etc. During this process, the nutritional loss of tofu itself is small, and when paired with other foods, the nutrient intake is more comprehensive and reasonable.
▸ Note: Try to pay attention to the amount of oil and salt added during cooking.
Third Place: Frozen Tofu
After the tofu is frozen, the water between the tissues freezes to form ice. Although the internal structure of the tofu seems to have changed, the nutrients such as calcium and protein in it are basically not lost.
▸ The method of frozen tofu is also simple. Put the cut tofu in a pot under cold water, add some salt, wait for the water to boil, continue to cook for 1 minute, remove the tofu, let it cool and drain, and then put it in the freezer of the refrigerator.
Frozen tofu can be stewed or used as the best ingredient for shabu-shabu. It has a unique taste and style.
Nutritional Profiles of Different Tofu
Key point: Compared with the same weight, the content of protein, calcium, magnesium and other nutrients in northern tofu>Southern tofu>lactone tofu .
Marinated tofu and gypsum tofu are traditional tofu, both of which are pressed tofu, and their protein content is mostly higher than that of non-pressed tofu, that is, lactone tofu.
Although the protein content of coated tofu is high, it is usually eaten as a barbecue or snack after frying, and it can be eaten in moderation; thousand-sheet tofu uses soybean protein isolate as the main raw material, not soybeans. Strictly speaking, it does not belong to tofu, but as a Soy products for protein are also good.
In addition, in addition to high-quality protein, tofu is also rich in soybean oil. Soybean oil contains more unsaturated fat, which has a certain effect on preventing cardiovascular and cerebrovascular diseases. And judging from the data, in terms of fat and calcium content, pressed tofu is also higher than non-pressed tofu.
Reminder: Yuzi tofu, egg tofu, etc. belong to colorful tofu. Although they are also called tofu, they have little or no soybean ingredients. The main ingredient is actually eggs.
Almond tofu, the ingredients are mainly dairy products, sugar, starch and other substances, can be eaten as fancy tofu, and it is also a good choice to change the taste occasionally.
Note: The method of high-temperature frying may cause protein denaturation and lower absorption efficiency, while stewing, soup, and cold salad have less nutritional loss and are relatively better cooking methods.
Four types of people should eat less tofu
Although tofu is good, you should also pay attention to the amount you eat. The “Dietary Guidelines for Chinese Residents (2020)” recommends a daily intake of soy products of 25 to 35 grams. Converted to tofu, you can eat 150 grams of southern tofu (soft tofu) and about 80 grams of northern tofu (hard tofu) per day.
1. Patients with kidney disease
Strict control is required for chronic nephritis, renal failure, uremia, or excessive creatinine, blood urea nitrogen, and urinary protein due to decreased renal function.
2. Patients with high uric acid or gout
If the uric acid level is really high and the gout is very serious, it is really necessary to control the intake of high purine foods such as tofu.
3. People with hyperkalemia and hypercalcemia
Hyperkalemia and hypercalcemia, whether due to pathological reasons or drug effects, should be strictly controlled.
4. Patients with severe urinary stones
Kidney stones, urethral stones, bladder stones, and ureteral stones are related to calcium oxalate. It is necessary to control foods with high oxalic acid content and high calcium content to avoid aggravating the condition.
Guide to Tofu
1. Eating tofu often may reduce the risk of coronary heart disease.
2. The best plant protein; helps reduce the risk of disease; promotes tooth and bone development; benefits brain development; a substitute for milk.
3. Eating tofu in this way is more nutritious: the first place is mixed with tofu; the second place is roasted, stewed, boiled tofu; the third place is frozen tofu.
4. Four types of people should eat less tofu: kidney problems; high uric acid or gout; hyperkalemia, hypercalcemia; patients with severe urinary stones.