Menene Bambanci tsakanin Tempeh da Tofu?

Wadatacce

• Menene tempeh da tofu?
• Bayanan gina jiki
• Makamancin kamance
• Mawadaci a cikin isoflavones
• Iya rage haɗarin kamuwa da cututtukan zuciya
• Mabudin banbanci
• Amfanin dafuwa da shiri
• Layin kasa

Tofu da tempeh sune tushen tushen sunadaran gina jiki. Ba tare da la’akari da cewa kai mai cin ganyayyaki ba ne, suna iya zama abinci mai gina jiki don haɗawa cikin abincinka.

Duk da yake duka waɗannan abincin da ake amfani da waken soya suna ba da fa'idodi iri ɗaya na kiwon lafiya, sun bambanta cikin bayyanar, dandano, da bayanan abinci mai gina jiki.

Wannan labarin yana bincika manyan kamance da bambance-bambance tsakanin tempeh da tofu.

Menene tempeh da tofu?

Tempeh da tofu kayan sarrafa waken soya ne.

Tofu, wanda ya fi yaduwa, ana yin sa ne daga madarar waken soya da aka matse a cikin farin farin tubalan. Akwai shi a cikin nau'ikan laushi, ciki har da mai ƙarfi, mai taushi, da siliki.

A gefe guda kuma, ana yin tempeh ne daga waken soya wanda aka daddafa shi kuma aka cakuɗa shi cikin kamshi mai ƙarfi. Wasu nau'ikan kuma suna dauke da quinoa, shinkafar ruwan kasa, 'ya'yan flax, da kayan yaji.

Tempeh yana da taunawa kuma yana ɗauke da ɗanɗano, ɗanɗano na ƙasa, yayin da tofu ya fi tsaka tsaki kuma yana son ɗaukar dandano na abincin da aka dafa shi da shi.

Ana amfani da waɗannan samfuran biyu azaman maye gurbin nama mai gina jiki kuma ana iya dafa shi ta hanyoyi da yawa.

Ana yin Tofu daga madarar waken soya yayin da ake yin tempeh daga waken soya. Gwanin ɗanɗano na ɗanɗano na Tempeh ya bambanta da taurin tofu, mai ɗanɗano.

Bayanan gina jiki

Tempeh da tofu suna ba da nau'ikan abubuwan gina jiki. Abincin 3 (gram 85) na tempeh da tofu ya ƙunshi (,):

Duk da yake abubuwan dake cikin su suna kama da juna ta wasu hanyoyi, akwai wasu sanannun bambance-bambance.

Saboda yawanci ana yin tempeh da goro, iri, hatsi, ko hatsi, ya fi wadatar calories, protein, da fiber. A zahiri, kawai oci 3 (gram 85) yana samar da gram 7, wanda shine 28% na DV ().

Duk da yake tofu yana ƙasa da furotin, yana da ƙarancin adadin kuzari kuma har yanzu yana ba da ƙarfe da sinadarai masu yawa yayin da yake alfahari da fiye da ninki biyu na allin da ake samu a yanayin.

Duk samfuran waken soya gabaɗaya basuda ƙarancin sodium kuma babu cholesterol.

Tempeh da tofu duk suna da amfani. Tempeh yana ba da ƙarin furotin, zare, baƙin ƙarfe, da potassium a kowane aiki, yayin da tofu ya ƙunshi ƙarin alli kuma yana da ƙananan kalori.

Makamancin kamance

Bugu da kari ga abubuwan da suka hada su na gina jiki, tofu da tempeh suna ba da fa'idodi iri ɗaya na kiwon lafiya.

Mawadaci a cikin isoflavones

Tempeh da tofu suna da wadatar phytoestrogens da aka sani da isoflavones.

Isoflavones sune mahaɗan tsire-tsire waɗanda suke kwaikwayon tsarin sunadarai da tasirin estrogen, hormone da ke haɓaka jima'i da ci gaban haihuwa ().

Yawancin amfanin tofu da tempeh na kiwon lafiya, waɗanda suka haɗa da rage haɗarin wasu cututtukan daji da inganta lafiyar zuciya, an danganta su ga abubuwan isoflavone ɗin su (,,,).

Tofu yana bayar da kusan mil 1721 na isoflavones a cikin kowace ounce 3 (gram 85) na hidimtawa, yayin da tempeh ke samar da 10-38 MG a daidai girman mizanin, gwargwadon waken soya da aka shirya shi ().

Iya rage haɗarin kamuwa da cututtukan zuciya

Abokan binciken sun kara yawan cin waken soya tare da rage kasadar kamuwa da cututtukan zuciya saboda tasirinsa akan cholesterol da triglycerides (,,).

Musamman, binciken linzamin kwamfuta guda daya ya gano cewa zafin jiki mai wadatar abinci ya rage duka triglyceride da matakan cholesterol ().

Tofu ya bayyana yana da irin wannan tasirin.

Misali, binciken bera ya nuna cewa tofu da furotin soya sun saukar da triglyceride da matakan cholesterol sosai).

Bugu da ƙari, binciken da aka yi a cikin maza 45 ya lura cewa yawan ƙwayar cholesterol da triglyceride sun ragu ƙwarai a kan abinci mai wadatar tofu fiye da na abinci mai wadataccen nama ().

Tofu da tempeh sune tushen tushen isoflavones, waɗanda aka danganta da fa'idodi kamar rigakafin cutar kansa da inganta lafiyar zuciya.

Mabudin banbanci

Bambanci mai banbanci tsakanin tofu da tempeh shine cewa tempeh yana ba da rigakafi masu amfani.

Magungunan rigakafi na halitta ne, baren narkewa wanda ba zai narkewa ba wanda ke haɓaka ci gaban ƙwayoyin cuta masu ƙoshin lafiya a cikin hanyar narkar da abinci. Suna da alaƙa da motsawar hanji na yau da kullun, rage kumburi, ƙananan matakan cholesterol, har ma da ingantaccen ƙwaƙwalwar ajiya (,,,).

Tempeh yana da wadataccen wadata a cikin waɗannan maganin rigakafi mai fa'ida saboda babban abun ciki na fiber ().

Musamman, binciken gwajin kwaya daya ya gano cewa yanayin yana kara girman Bifidobacterium, wani nau'in kwayoyin cuta masu amfani da hanji ().

Tempeh yana da wadataccen magani a cikin rigakafin rigakafi, waxanda ba su narkewa ba ne wanda ke ciyar da lafiyayyun kwayoyin cuta a cikin hanjinku.

Amfanin dafuwa da shiri

Ana samun Tofu da tempeh a cikin yawancin shagunan kayan abinci.

Kuna iya samun gwangwani na tofu, daskararre, ko a cikin fakitin sanyaya. Yawanci yakan zo a cikin tubalan, wanda yakamata a kurkure shi kuma danna shi kafin amfani. Tubalan ana yin su da cubed sau da yawa kuma ana saka su a cikin jita-jita irin su soyayyen abinci da salatin, amma ana iya yin su ma.

Tempeh yayi daidai. Ana iya dafa shi, a gasa shi, ko a dafa shi kuma a saka shi a abincin abincin da kuka fi so ko abincin dare, gami da sandwiches, soups, da salads.

Idan aka ba da ɗanɗano mai ɗanɗano na tempeh, wasu mutane sun fi son shi a matsayin maye gurbin nama a kan tofu, wanda yake da lahani a dandano.

Ba tare da la'akari ba, duka suna da sauƙi don shirya da sauƙin ƙarawa zuwa daidaitaccen abinci.

Tofu da tempeh suna da sauƙin shirya kuma ana iya amfani dasu a cikin abinci iri-iri.

Layin kasa

Tempeh da tofu abinci ne mai gina jiki wanda aka gina shi da wadataccen isoflavones.

Koyaya, tempeh yana da wadata a cikin rigakafi kuma ya ƙunshi ƙarin furotin da zare sosai, yayin da tofu yana da ƙarin alli. Additionari, dandano na ƙasa na tempeh ya bambanta da wanda ya fi tsaka-tsaki.

Ko da wane ɗayan da kuka zaɓa, cin kowane ɗayan waɗannan abinci babbar hanya ce don ƙara yawan isoflavone ɗinka da inganta lafiyar ku gaba ɗaya.