Tofu amateteza khansa ndipo amakuthandizani kuti muchepetse thupi

Zamkati

• Zambiri pazakudya ndi momwe mungagwiritsire ntchito
• Tofu Saladi Chinsinsi
• Tofu burger

Tofu ndi mtundu wa tchizi, wopangidwa kuchokera ku mkaka wa soya, womwe umakhala ndi maubwino ambiri azaumoyo monga kupewa kufooka kwa mafupa, ndipo chifukwa ndimapuloteni, imathandizanso kukhala ndi thanzi la minofu, kupewa kuvulala kwa masewera olimbitsa thupi, komanso kuthandizira kukula kwa minofu misa.

Tchizi chimagwiritsidwa ntchito makamaka pazakudya zamasamba, koma zimatha kudyedwa ndi anthu onse, makamaka ndi iwo omwe amafuna kuchepetsa kuchuluka kwa mafuta mchakudya, monga vuto la mtima kapena cholesterol, popeza ilibe nyama wonenepa.

Chifukwa chake, kumwa tofu pafupipafupi kumathandiza:

1. Pewani ndikuthandizira kulimbana ndi khansa, popeza ili ndi isoflavone phytochemicals;
2. Pewani khansa ya m'mawere ndi prostate, popeza ili ndi ma antioxidants ambiri;
3. Pewani kufooka kwa mafupa, popeza kuli calcium yambiri;
4. Kuchepetsa cholesterol, chifukwa imakhala ndi omega-3;
5. Pewani mawonekedwe a atherosclerosis, pothandiza kuwongolera cholesterol;
6. Thandizani kuti muchepetse kunenepa, chifukwa chochepa mafuta;
7. Perekani mapuloteni othandizira minofu.

Kuti mupeze maubwino awa, muyenera kudya pakati pa 75 ndi 100 g wa tofu patsiku, omwe atha kugwiritsidwa ntchito m'masaladi, masangweji, makongoletsedwe, zinthu zophikidwa kapena ngati poyambira.

Zambiri pazakudya ndi momwe mungagwiritsire ntchito

Tebulo lotsatirali likuwonetsa kapangidwe ka zakudya mu 100 g wa tofu.

Kuphatikiza apo, mitundu yolemetsedwa ndi calcium iyenera kusankhidwa, makamaka kwa omwe amadya nyama omwe samadya mkaka wa ng'ombe ndi mkaka.

Tofu Saladi Chinsinsi

Zosakaniza:

• Masamba asanu a letesi ya ku America
• 2 akanadulidwa tomato
• 1 grated karoti
• 1 nkhaka
• 300 g wa tofu wonyezimira
• Supuni 1 soya msuzi kapena viniga
• Supuni 1 supuni ya mandimu
• Supuni 1 ya ginger wonyezimira
• 1/2 supuni ya supuni ya mafuta a sesame
• Pepper, mchere ndi oregano kulawa

Kukonzekera mawonekedwe:

Sakanizani zosakaniza zonse ndi nyengo ndi viniga wosasa, mandimu, tsabola, mchere ndi oregano. Kutumikirani mwatsopano poyambira nkhomaliro kapena chakudya chamadzulo.

Tofu burger

Zosakaniza

• 500 g wa tofu wodulidwa
• 1 grated karoti ndi cholizira
• Supuni 2 zodulidwa anyezi wobiriwira
• Supuni 4 zodulidwa bowa
• 4 supuni ya grated ndi cholizira anyezi
• Supuni 1 mchere
• Supuni 1 ya mkate

Kukonzekera akafuna

Ikani tofu mu colander ndikulola madzi onse atuluke kwa ola limodzi, kufinya mtanda kumapeto kuti muchotse madzi aliwonse owonjezera.Ikani mu mphika pamodzi ndi masamba ena omwe amafinyidwa kuti achotse madzi, ndikuwonjezera mchere ndi zinyenyeswazi. Sakanizani bwino kuti mupange mtanda wofanana ndikupanga ma hamburger. Grill the burgers in a nonstick skillet mpaka browned mbali zonse ziwiri.

Kukuthandizani kukhala ndi zakudya zochepa zamafuta, onaninso zabwino za soya.