Tofu is not very common in Europe and America, but in Asia he is considered one of the main products. However, in recent years, more and more people see tofu as a healthy meat substitute. Due to its health benefits (cancer prevention to reduce the risk of heart disease) tofu, really do deserve a good reputation. We offer you to learn more about it.
What is tofu and what does it do?
Tofu is made from soybeans that are ground in water, heated and koaguliruut minerals such as calcium salt or magnesium. Then the resulting curd is pressed and sent to retail outlets. You can buy several different types of tofu, otmakhova to extra-hard – the choice depends on how you want to use it. Soft tofu is ideal for desserts (such as cheesecake), and solid monolatrist into cubes and fry in oil in a frying pan until crisp, or bake in the oven. The advantage of cooking with tofu is that tofu is a very light protein, and it takes all tastes, interacts with, making it a versatile ingredient.
Nutritional value tofu
See also:SOY: BENEFITS AND HARMS
The market offers many different types of tofu, so always check the label for specific information about nutritional value. Here is information on 100 grams of firm tofuprepared with the help of nigari, ingredient that adds to the product minerals such as calcium.
- Calories: 83
- Protein: 10g (20% daily value daily value)
- Fat: 5 g
- Saturated fat: 1 g
- Carbohydrates: 1 g
- Fiber: 1G (4% days)
- Sugar: 1 g
- Calcium: 282 mg (28.2% of the days)
Strong point of tofu is that it is low in calories, but offers an impressive amount of protein. It also contains a relatively small amount of saturated fat, making it safe for the heart.
The benefits and harms
No reason to be afraid of this mineral rich vegan source of protein. Given that tofu is made from soybeans, it is a rich source of potent anti-cancer plant compounds, called isoflavones and phenolic acids, saponins protect the heart and alpha-linolenic omega-3 fatty acid, and minerals such as calcium. It is also a good source of iron, which is especially important for pregnant women.
See also:PREVENTION of OSTEOPOROSIS. DIET FOR OSTEOPOROSIS BONES
Moreover, people consuming large amounts of isoflavones, systolic blood pressure, on average, four points lower than those whose level of consumption of these nutrients is much lower. Isoflavones can stimulate the production of nitric oxide which helps improve blood flow in the arteries. Finally, soy products, especially tofu, are the staple food of the inhabitants of the island of Okinawa, which are considered long-lived.
Can I eat tofu losing weight?
Tofu can be a great source of low calorie protein diet for weight loss. This is the same plant protein, like beans and lentils, but with a more low carb.
In a study conducted by PLoS Medicine, which examined a variety of fruits and vegetables (including soy) and their effect on weight, daily consumption of tofu was associated with weight loss of 1 kg over a four-year period. This may seem a small change, but this effect is only from one product. This is direct evidence that the inclusion of tofu in the diet rich in fruits and vegetables, can lead to desired weight loss.
Selecting and storing tofu
See also:7 VEGETABLE DISHES ON a BAKING sheet
- Buy soft tofu, if you want a creamy texture, for example, for desserts, smoothies or sauces.
- Despite the name, firm tofu is still quite soft. It is great for cooking omelets, meat for tacos and sandwiches.
- Extra-firm tofu is easiest to cut into cubes, strips or slices. It is usually baked, added to salads, deep fry or make a barbecue. You can also find this tofu already cut, which facilitates cooking.
- Cooked tofu is used when you need to quickly submit snacks. It is sold with different flavors, so choose one that suits your preferences.
As for the storage of Packed tofu, the key point is cooling. Unopened packages are stored for five to seven days after the date of manufacture shown on the packaging. You can store tofu in the freezer for four to six months (don’t forget to write the date of freezing on the packaging). Before freezing, drain excess liquid and wrap tofu in foil or an airtight container. Tofu that smells or looks bad or there was mold should be discarded.
How to cook tofu
See also:WHERE to get VITAMIN D in FALL AND WINTER?
Here’s how to prepare each type of tofu:
- Soft tofu. If you use soft tofu, try it in a dessert or smoothie to replace the yogurt, or soup as a substitute for cream.
- Solid. If you use tofu instead of meat or eggs, cut it into small pieces. Toss in the pan with spices and cook for three minutes, seasoning to taste at the end.
- Extra-solid. If you want to achieve a crispy taste, you will need to squeeze out all the excess tofu liquid. To start, remove tofu from packaging, wrap in a clean kitchen towel and place on a plate. Place something heavy (like a skillet) on top of the wrapped tofu. Wait a couple of minutes then remove tofu from towels and wipe it off with a new towel. As desired, marinate tofu in your favorite mixture of spices for at least 30 minutes in a closed container in the refrigerator. When you want to cook it, Nayosa, popular brand of tofu, recommends the following options:
Fry the sliced tofu in the oil until Golden-brown crisp
Cook tofu on the grill for 5-6 minutes on each side
Bake tofu in the oven at 200 C for 30 minutes
- Cooked tofu. In this case, all the main work of preparation is already done for you by the manufacturer. Pre-cooked tofu can be easily added to many recipes instead of meat protein.
- Tofu-noodles. If you have not tried the noodles from tofu, now is the time. This low-calorie product (around 10 calories per serving) is often made using a mixture of tofu and brandy (or gonyak). To cook noodles, drain and rinse it with hot water and then cook in boiling water for two to three minutes. Drain the water.Fry the noodles on a dry pan until the water evaporates, about five minutes. Ready.
Risks and side effects
See also:NUTRITION IN the POST AND NOT ONLY: TATIANA FIALKOVA
According to some, soy products can cause the development of cancer, especially breast cancer. For this reason many women are afraid to eat it. But whole soy products like tofu and soy beans (edamame beans), can actually reduce the risk of disease.
According to the American Institute for cancer research (AICR), soy, including tofu, is one of the best foods that prevent cancer. If you have experienced breast cancer, there is no reason to avoid soy, as scientists have proved that it may reduce the risk of disease recurrence.
Another problem: 96% of soybean is grown as a genetically modified crop. But many organic brands of tafuna packages of their products have no GMOs. Despite the fact that GMOs have been declared safe, many people prefer to avoid them for different reasons. If that’s important to you, look for products labelled non-GMO.