Kodi pali kusiyana kotani pakati pa Tempeh ndi Tofu?

Zamkati

• Kodi tempeh ndi tofu ndi chiyani?
• Mbiri yazakudya
• Kufanana kwakukulu
• Olemera mu isoflavones
• Mutha kuchepetsa chiopsezo cha matenda amtima
• Kusiyana kwakukulu
• Ntchito zophikira ndikukonzekera
• Mfundo yofunika

Tofu ndi tempeh ndizofala kwambiri zomanga thupi zomanga thupi. Kaya ndinu zamasamba, atha kukhala zakudya zopatsa thanzi kuti muphatikize pazakudya zanu.

Ngakhale zakudya zonsezi zopangidwa ndi soya zimapindulitsanso thanzi lawo, zimasiyanasiyana m'maonekedwe, makomedwe, ndi mbiri yazakudya.

Nkhaniyi ikufotokoza kufanana kwakukulu pakati pa tempeh ndi tofu.

Kodi tempeh ndi tofu ndi chiyani?

Tempeh ndi tofu zimakonzedwa ndi zinthu za soya.

Tofu, yomwe imafala kwambiri, imapangidwa kuchokera ku mkaka wokhala ndi soya wothinikizidwa m'miyala yoyera yoyera. Imapezeka mumitundu yosiyanasiyana, kuphatikiza yolimba, yofewa, komanso yoluka.

Kumbali inayi, tempeh imapangidwa kuchokera ku nyemba za soya zomwe zimafufumitsidwa ndikuphatikizidwa kukhala keke yolimba, yolimba. Mitundu ina imakhalanso ndi quinoa, mpunga wabulauni, mbewu za fulakesi, ndi zonunkhira.

Tempeh ndi yotafuna ndipo imabala mtedza, kukoma kwa nthaka, pomwe tofu salowerera ndale ndipo imakonda kuyamwa kukoma kwa zakudya zomwe yophika nayo.

Zonsezi zimagwiritsidwa ntchito ngati nyama yopatsa thanzi ndipo zitha kuphikidwa m'njira zosiyanasiyana.

Tofu amapangidwa ndi mkaka wa soya wokhazikika pomwe tempeh amapangidwa ndi nyemba za soya. Kukoma kwa mtedza wa Tempeh kumasiyana ndi mbiri yofatsa, yopanda kukoma.

Mbiri yazakudya

Tempeh ndi tofu amapereka zakudya zosiyanasiyana. Kutulutsa kwa 3-oun (85-gramu) ya tempeh ndi tofu ili ndi (,):

Ngakhale michere yawo imafanana m'njira zina, pali kusiyana kwakukulu.

Chifukwa tempeh nthawi zambiri imapangidwa ndi mtedza, mbewu, nyemba, kapena njere zonse, imakhala yolemera kwambiri mu ma calories, mapuloteni, ndi fiber. M'malo mwake, ma ouniki atatu okha (85 magalamu) amapereka magalamu 7 a fiber, yomwe ndi 28% ya DV ().

Ngakhale kuti tofu ili ndi mapuloteni ochepa, imakhala ndi ma calories ochepa ndipo imaperekabe chitsulo ndi potaziyamu yochulukirapo pomwe imadzitamandira kuposa calcium yomwe imapezeka mu tempeh.

Zinthu zonse ziwiri za soya nthawi zambiri zimakhala ndi sodium yochuluka komanso mulibe cholesterol.

Tempeh ndi tofu onse ali ndi thanzi. Tempeh imapereka mapuloteni ambiri, fiber, iron, ndi potaziyamu potumizira, pomwe tofu imakhala ndi calcium yambiri ndipo imakhala yotsika kwambiri.

Kufanana kwakukulu

Kuphatikiza pa zakudya zomwe amakhala nazo, tofu ndi tempeh zimapindulitsanso thanzi lawo.

Olemera mu isoflavones

Tempeh ndi tofu ali ndi ma phytoestrogens ambiri omwe amadziwika kuti isoflavones.

Isoflavones ndi mankhwala omwe amatsanzira kapangidwe kake ndi zotsatira za estrogen, mahomoni omwe amalimbikitsa kukula kwakugonana komanso kubereka ().

Zambiri mwazabwino za tofu ndi tempeh, zomwe zimachepetsa chiopsezo cha khansa zina komanso thanzi la mtima, zidayikidwa pazomwe zili ndi isoflavone (,,,).

Tofu amapereka pafupifupi 17-21 mg ya isoflavones pa 3-ounce (85-gramu) potumikira, pomwe tempeh imapereka 10-38 mg muyeso lofanana, kutengera nyemba za soya zomwe zimakonzedwa ().

Mutha kuchepetsa chiopsezo cha matenda amtima

Ochita nawo kafukufuku adachulukitsa kudya kwa soya ndikuchepetsa chiopsezo cha matenda amtima chifukwa cha zovuta zake pa cholesterol ndi triglycerides (,,).

Makamaka, kafukufuku wamphaka m'modzi adapeza kuti michere yochulukitsa michere idachepetsa milingo ya triglyceride ndi cholesterol ().

Tofu akuwoneka kuti ali ndi zotsatirapo zomwezo.

Mwachitsanzo, kafukufuku wamakoswe adawonetsa kuti tofu ndi mapuloteni a soya adatsitsa kwambiri triglyceride ndi cholesterol ().

Kuphatikiza apo, kafukufuku yemwe adachitika mwa amuna a 45 adazindikira kuti cholesterol yonse ndi milingo ya triglyceride inali yotsika kwambiri pazakudya zopatsa tofu kuposa zakudya zomwe zili ndi nyama yopanda mafuta ().

Tofu ndi tempeh ndi magwero olemera a ma isoflavones, omwe amalumikizidwa ndi maubwino monga kupewa khansa komanso kukhala ndi thanzi labwino pamtima.

Kusiyana kwakukulu

Kusiyana kwakukulu pakati pa tofu ndi tempeh ndikuti tempeh imapereka ma prebiotic opindulitsa.

Ma prebiotic ndi ulusi wachilengedwe, wosadyeka womwe umalimbikitsa kukula kwa mabakiteriya athanzi m'magawo am'mimba. Amalumikizidwa ndi matumbo nthawi zonse, kuchepa kwamatenda, kutsika kwa cholesterol, komanso kukumbukira kukumbukira (,,,).

Tempeh ndi yolemera kwambiri mu ma prebiotic opindulitsa chifukwa chazida zake zambiri ().

Makamaka, kafukufuku wina wazoyesera anapeza kuti tempeh idalimbikitsa kukula kwa Bifidobacterium, Mtundu wopindulitsa wamatenda mabakiteriya ().

Tempeh imakhala yolemera kwambiri pama prebiotic, omwe ndi ulusi wosagaya chakudya womwe umadyetsa mabakiteriya athanzi m'matumbo mwanu.

Ntchito zophikira ndikukonzekera

Tofu ndi tempeh amapezeka kwambiri m'masitolo ambiri.

Mutha kupeza zam'chitini zam'chitini, zotentha, kapena mufiriji. Nthawi zambiri amabwera m'mabokosi, omwe amayenera kutsukidwa ndikusindikizidwa asanadye. Mabulogu nthawi zambiri amakhala ma cubed ndikuwonjezeredwa muzakudya monga zotumphukira ndi ma saladi, koma amathanso kuphika.

Tempeh ndi yofanana. Itha kutenthedwa, kuphika, kapena kusungunuka ndikuwonjezeredwa pachakudya chamadzulo kapena chakudya chamadzulo, kuphatikiza masangweji, supu, ndi masaladi.

Popeza kununkhira kwa mtedza wa tempeh, anthu ena amawakonda ngati nyama m'malo mwa tofu, womwe umakhala wonyoza.

Mosasamala kanthu, zonsezi ndizosavuta kukonzekera komanso zosavuta kuwonjezera pazakudya zabwino.

Tofu ndi tempeh ndizosavuta kukonzekera ndipo zitha kugwiritsidwa ntchito pazakudya zosiyanasiyana.

Mfundo yofunika

Tempeh ndi tofu ndi zakudya zopatsa thanzi zopangidwa ndi soya zomwe zili ndi ma isoflavones.

Komabe, tempeh ili ndi ma prebiotic ambiri ndipo imakhala ndi mapuloteni ambiri ndi fiber, pomwe tofu ili ndi calcium yambiri. Kuphatikiza apo, kukoma kwa tempeh kwapadziko lapansi kumasiyana ndi komwe tofu salowerera ndale.

Mosasamala zomwe mumasankha, kudya chimodzi mwazakudya izi ndi njira yabwino yowonjezeretsa kudya kwa isoflavone ndikulimbikitsa thanzi lanu lonse.