Tofu yana hana cutar daji kuma yana taimaka maka ka rage kiba

Wadatacce

• Bayanin abinci da yadda ake amfani dashi
• Abincin Salatin na Tofu
• Tofu burger

Tofu wani nau'in cuku ne, wanda aka yi shi daga madarar waken soya, wanda ke da fa'idodi masu yawa ga lafiya kamar hana cututtukan kasusuwa, kuma saboda shi sinadari ne na furotin, shi ma yana da kyau ga lafiyar tsoka, hana raunin motsa jiki, da hada kai don ci gaban tsoka taro

Wannan cuku ana amfani dashi sosai a cikin abincin ganyayyaki, amma duk mutane zasu iya cinye shi, musamman ma waɗanda suke so su rage yawan kitse a cikin abinci, kamar yadda yake a cikin matsalolin zuciya ko yawan cholesterol, tunda bashi da dabba mai.

Don haka, yawan cin tofu na yau da kullun yana taimaka wa:

1. Hanawa da taimakawa yaƙi da cutar kansa, kamar yadda ya ƙunshi isoflavone phytochemicals;
2. Hana kansar nono da ta mafitsara, tunda tana da wadata a cikin sinadarin antioxidants;
3. Tsayar da osteoporosis, saboda yana da wadata a cikin alli;
4. Choananan cholesterol, saboda yana ƙunshe da omega-3;
5. Hana bayyanar atherosclerosis, ta hanyar taimaka wajan kula da cholesterol;
6. Taimako don rasa nauyi, saboda ƙarancin adadin kuzari;
7. Bayar da sunadarai don kula da tsokoki.

Don samun waɗannan fa'idodin, yakamata ku cinye tsakanin 75 zuwa 100 g na tofu a kowace rana, waɗanda za a iya amfani da su a cikin salati, sandwiches, shirye-shiryen gasasshe, kayan gasa ko kuma a matsayin ginshiƙin kwari.

Bayanin abinci da yadda ake amfani dashi

Tebur mai zuwa yana nuna kayan abinci mai gina jiki a cikin 100 g na tofu.

Bugu da kari, ya kamata a fifita nau'ikan da aka wadatar da alli, musamman dangane da masu cin ganyayyaki wadanda basa shan madarar shanu da kayan kiwo.

Abincin Salatin na Tofu

Sinadaran:

• 5 ganyen latas na Amurka
• 2 yankakken tumatir
• 1 karas
• 1 kokwamba
• 300 g na toshiyar dice
• 1 tablespoon waken soya miya ko vinegar
• Lemon tsami cokali 1
• 1 teaspoon na grated ginger
• 1/2 teaspoon na man sesame
• Pepper, gishiri da oregano su dandana

Yanayin shiri:

Mix dukkan abubuwan sinadaran da lokacin cinya tare da vinegar, lemun tsami, barkono, gishiri da oregano. Yi amfani da sabo azaman farawa don cin abincin rana ko abincin dare.

Tofu burger

Sinadaran

• 500 g yankakken tofu
• 1 karas grated da matsi
• Cokali 2 yankakken koren albasarta
• Yankakken naman kaza 4 tablespoons
• Cokali 4 na grated da mataccen albasa
• 1 teaspoon gishiri
• 1 tablespoon breadcrumbs

Yanayin shiri

Sanya tofu a cikin colander kuma bari duk ruwan ya zube na tsawan awa 1, matse kullu a karshen don cire duk wani ruwa mai yawa.Sanya a cikin kwano tare da sauran kayan lambun kuma a matse su domin cire ruwan, sannan a zuba gishiri da garin biredin. Haɗa sosai don ƙirƙirar ƙwanƙwasa mai kama da kama hamburgers. Grya burgers a cikin skillet mara nauyi har sai launin ruwan kasa a garesu.

Don taimaka maka samun abinci mai ƙarancin mai, kuma ga fa'idar waken soya.