Tofu inodzivirira gomarara uye inobatsira iwe kuonda

Zvemukati

• Ruzivo rwehutano uye mashandisiro
• Tofu Saladi Recipe
• Tofu burger

Tofu rudzi rwechizi, rwakagadzirwa kubva mumukaka we soya, uyo une zvakawanda zvinobatsira pahutano sekudzivirira osteoporosis, uye nekuti iri sosi yeprotein, zvakare yakakosha kune hutano hwemhasuru, kudzivirira kukuvara kwekurovedza muviri, uye kubatana mukukura kwetsandanyama misa.

Chizi iyi inoshandiswa zvakanyanya mukudya kwemuriwo, asi inogona kudyiwa nevanhu vese, kunyanya neavo vanoda kudzikisa huwandu hwemafuta muchikafu, senge mune matambudziko emwoyo kana cholesterol yakawanda, sezvo isina mhuka mafuta.

Nekudaro, kugara uchidya tofu kunobatsira ku:

1. Kudzivirira uye kubatsira kurwisa kenza, sezvo iine isoflavone phytochemicals;
2. Kudzivirira kenza yemazamu neyeprostate, sezvo yakafuma mune antioxidants;
3. Kudzivirira osteoporosis, sezvo yakafuma mu calcium;
4. Lower cholesterol, nekuti ine omega-3;
5. Kudzivirira kutaridzika kweatherosclerosis, nekubatsira kudzora cholesterol;
6. Rubatsiro rwekudzikisa huremu, nekuve wakaderera macalorie;
7. Govera mapuroteni ekuchengetedza mhasuru.

Kuti uwane mabhenefiti aya, unofanirwa kutora pakati pe75 ne100 g yetofu pazuva, iyo inogona kushandiswa mumasalad, sandwiches, giravhosi yekugadzirira, zvinhu zvakabikwa kana sehwaro hwepati.

Ruzivo rwehutano uye mashandisiro

Iyi tafura inotevera inoratidza kuumbwa kwehutano mune 100 g ye tofu.

Uye zvakare, maBhaibheri anowedzeredzwa necalcium anofanirwa kufarirwa, kunyanya mune vezvinomera vasingadye mukaka wemombe uye zvigadzirwa zvemukaka.

Tofu Saladi Recipe

Zvisungo:

• 5 mashizha eAmerican lettuce
• 2 matomatisi akachekwa
• 1 yakagadzirwa karoti
• 1 cucumber
• 300 g yetikisi tofu
• 1 tablespoon soy muto kana vhiniga
• 1 tablespoon muto wemonimu
• 1 teaspoon ye grated ginger
• 1/2 teaspoon yesesame mafuta
• Pepper, munyu uye oregano kuravira

Kugadzirira modhi:

Sanganisa zvese zvinoshandiswa uye mwaka nemavhiniga, ndimu, mhiripiri, munyu uye oregano. Shumira nyowani sekutanga kwemasikati kana kudya kwemanheru.

Tofu burger

Zvinoshandiswa

• 500 g yetofu yakatemwa
• 1 yakakangwa karoti uye yakasvinwa
• 2 tablespoons akachekwa eiii eiii
• 4 maspuni akachekwa howa
• 4 maspuni e grated uye akasvinwa hanyanisi
• 1 teaspoon munyu
• 1 tablespoon breadcrumbs

Kugadzirira modhi

Isa iyo tofu mucolander uye rega mvura yese isvike kweawa imwe, uchisvina mukanyiwa pamagumo kubvisa chero yakawandisa mvura.Isa mundiro pamwe chete nemimwe miriwo yakasvinwa kuti ibvise mvura, uye wedzera munyu uye chingwa chechingwa. Sungai mushe kuti mugadzire bundu rakafanana uye gadzirai hamburger. Grill the burgers mune nonstick skillet kusvikira yanyorova pamativi ese maviri.

Kuti ikubatsire iwe kuva nechikafu chisina mafuta, onawo zvakanakira soy.