Tofu

description

Tofu shine cuku mai soya ba tare da kiwo ba. Tofu cuku abinci ne mai fa'ida wanda ke da fa'idodi da yawa na kiwon lafiya. Yana da kyakkyawan tushen amino acid, baƙin ƙarfe, alli da sauran abubuwan da aka gano.

Zai yiwu cewa wannan samfurin shine sirrin tsawon rai da kuma rashin matsaloli tare da nauyi mai yawa tsakanin mutanen Asiya.

Wannan cuku shine babban abinci a cikin Thai, Jafananci da abinci na China. Ana yinsa ta hanyar daɗa sabon madarar soya, danna shi cikin katako mai ƙarfi sannan a sanyaya shi, da yawa kamar yadda ake yin cuku na madara ta kauri da ƙarfafawa.

Akwai manyan nau'ikan tofu guda uku, waɗanda aka tsara bisa ga tsarin samarwa da daidaito. Wannan karshen yana da alaƙa da haɓakar sunadarai: yawan kayan da ya bushe, mafi yawan furotin ɗin da ke ciki.

Tofu
Gilashin madarar waken soya tare da daskarewa a kan tabarmar gora tare da zubin waken soya. Gaba don yanke tofu toshe.

"Yammacin" bambance-bambancen cuku shine mafi yawa kuma mafi wuya, "auduga" - mafi ruwa da laushi, kuma a ƙarshe "siliki" - mafi m.

Abun ciki da abun cikin kalori

Da farko dai, wannan cuku yana dauke da madarar waken soya, wanda shine tushen samar da wannan samfurin. An kwashe shi da coagulant kamar nigari (magnesium chloride, calcium sulfate ko citric acid). Bugu da kari, a Okinawa, ana narkar da madara da ruwan teku, kuma abin da aka gama shi ake kira tsibirin tofu a can.

  • Caloric abun ciki 76 kcal
  • Sunadaran 8.1 g
  • Kitsen 4.8 g
  • Carbohydrates - 1.6 g
  • Fiber mai cin abinci 0.3 g
  • Ruwa 85 g

Yaya ake yinta

Tofu

Saracen hatsi. Menene amfanin buckwheat da yadda ake shirya shi
Ana yin cukuin Tofu ta hanyar murda madarar waken soya lokacin da ya yi zafi. Wannan aikin yana faruwa ne a ƙarƙashin aikin coagulant - magnesium chloride, citric acid, calcium sulfate ko ruwan teku (ana amfani dashi azaman coagulant a Okinawa).

Sakamakon taro an latsa kuma an rufe shi. Sakamakon shine ƙaramin kalori wanda yake da wadataccen furotin mai ƙoshin inganci tare da dukkanin amino acid mai mahimmanci.

Amfanin tofu

Tofu kyakkyawan tushen furotin ne kuma yana ɗauke da dukkan muhimman amino acid guda tara. Har ila yau, tushen shuka mai mahimmanci na baƙin ƙarfe da alli da ma'adanai manganese, selenium da phosphorus. Bugu da ƙari, tofu kyakkyawan tushe ne na magnesium, jan ƙarfe, zinc da bitamin B1.

Wannan cuku babban abinci ne don ƙoshin lafiya. Yin amfani da 100 g ya ƙunshi: 73 kcal, 4.2 g mai, mai 0.5 g, 0.7 g carbohydrates, 8.1 g protein.

Amintaccen waken soya (wanda daga shi ake yin tofu) ana gaskata shi don taimakawa ƙananan ƙwayar cholesterol mara kyau. Tofu ya ƙunshi phytoestrogens da ake kira isoflavones. Ofungiyar sunadarai ce da aka samo a cikin abincin shuke-shuke.

Suna da tsari mai kama da estrogen na mace, don haka suna kwaikwayon aikin estrogen da jiki ke samarwa. Ana tsammanin za su iya rage haɗarin cutar sankarar mama tare da taimakawa sauƙaƙe alamomin yin haila.

Yadda ake cin abinci, zaɓi da adana tofu

Tofu

Ana sayar da Tofu da nauyi ko a cikin fakiti daban waɗanda aka ajiye a cikin firiji. Hakanan ana siyar dashi a cikin kwantena masu iska waɗanda za'a iya kiyaye su a zafin jiki na ɗaki. Ba sa buƙatar firiji har sai sun buɗe.

Bayan buɗewa, dole ne a wanke cuku da waken soya, a cika shi da ruwa a ajiye a cikin firiji. Don kiyaye tofu sabo da sati daya, ya kamata a canza ruwan akai-akai. Tofu za a iya daskarewa a cikin kwandonsa na asali har zuwa watanni biyar.

Godiya ga ɗanɗano na tsaka tsaki da ɗimbin laushi, tofu yana tafiya da kyau tare da kusan kowane nau'in dandano da abinci. Hard tofu shine mafi kyau don yin burodi, gasawa, da gasa, yayin da tofu mai laushi ya dace da miya, kayan zaki, hadaddiyar giyar, da kayan salati.

Harm

Tofu da duk kayayyakin waken soya suna da yawa a cikin oxalates. Mutanen da ke da dabi'ar samar da duwatsun koda oxalate yakamata su guji yawan cin abincin waken soya.

Soy ya ƙunshi phytohormones, ƙari wanda zai iya haifar da rashin aiki na tsarin endocrin. Saboda wannan dalili, mata masu ciki ya kamata suyi amfani da samfurin a hankali. Yawan tofu da yawa yana iya haifar da gudawa.
Tofu kuma kada a cinye shi idan ba za ku iya jure wa waken soya ba.

Yadda ake cin tofu

Dangane da daidaituwa, tofu ya kasu kashi mai wuya, mai yawa (kamar cuku mozzarella) da taushi (kamar pudding). Hard tofu yana da kyau don soya, yin burodi da shan sigari, kuma ana ƙara shi zuwa salati.

Tofu

Ana amfani da tofu mai laushi a cikin kayan miya, da miya, da abinci mai zaki, kuma a dafa shi.

Hakanan za'a iya cin wannan cuku tare da soya miya, ruwan 'ya'yan lemun tsami, ko tamarind. Ana amfani da wannan cuku don yin cutlets, abun ciye -ciye, da cuku soya yana ɗaya daga cikin manyan abubuwan da ke cikin miya miso da curry na Thai.

Ku ɗanɗani halaye

Cakulan Tofu samfuri ne na tsaka tsaki wanda kusan ba shi da ɗanɗanon kansa kuma yana samun shi musamman daga muhalli. Kusan waken soya ba a taɓa cin shi da tsaftataccen sigar sa, ana amfani da shi wajen shirya jita-jita daban-daban. Ya kamata a cinye shi tare da wasu samfurori tare da dandano mai haske, mai karimci mai ƙanshi tare da kayan yaji.

Dukiyar wannan cuku don sha ƙamshin wasu mutane na iya shafar ɗanɗano mara kyau idan ba a bi yanayin ajiya ba. Lokacin siyan kaya, yakamata ku tabbatar da cewa kunshin sa yana nan daram kuma akwai bayanai game da abun, wanda bazai ƙunshi komai ba sai waken soya, ruwa da coagulant. Smellanshin ingancin Tofu ɗanɗano ne mai ɗanɗano, ba tare da bayanan tsami ba.

Aikace-aikacen girki

Tofu

Yawaitar cukuwar Tofu saboda yawan amfani da ita wajen dafa abinci. Ya dace daidai da dacewa don shirya manyan jita-jita, biredi, kayan zaki da ƙari. Wannan cuku yana ba da dama da zaɓuɓɓukan kayan abinci, kuna iya:

  • tafasa da tururi;
  • soya;
  • gasa;
  • hayaki;
  • marinate a cikin lemon tsami ko soya sauce;
  • amfani dashi azaman cikawa.

Tsaka tsaki da ikon cuku da za a yi wa ciki da ɗanɗano da ƙanshin wasu mutane, yana sa sauƙin haɗa shi da kusan kowane samfur. Misali, idan aka hada shi da miya mai zafi, zai sha dandano na barkono da yaji, kuma ya hade da cakulan zai yi kayan zaki mai dadi. Don amfani azaman abun ciye -ciye mai zaman kansa, galibi ana yin sa tare da ƙari na kwayoyi, ganye ko paprika.

Amfani da wannan cuku a cikin wasu jita -jita ya dogara da nau'in sa. Silky tofu, m cikin daidaito, ana amfani dashi a cikin miya, miya da kayan zaki. Dabbobi iri iri suna soya, kyafaffen, da marinated. Mafi mashahuri shine miya daban -daban, miya, miya da salati da aka yi daga cuku soya (tare da kabeji, namomin kaza, tumatir ko avocados), Tofu soyayyen (alal misali, a cikin giya giya), hadaddun bitamin da aka yi daga gare ta, cikawa ga juji ko pies.

Leave a Reply