I-Tofu ithintela umhlaza kwaye inceda ukunciphisa umzimba

Umxholo

• Ulwazi ngesondlo kunye nendlela yokusebenzisa
• Iresiphi yesaladi yeTofu
• Tofu burger

I-Tofu luhlobo lweshizi, olwenziwe kubisi lwe-soy, olunezinzuzo ezininzi zempilo ezinje ngokuthintela i-osteoporosis, kwaye kuba ingumthombo weprotheni, ikwalungele nempilo yemisipha, ukuthintela ukulimala komzimba, kunye nokusebenzisana ukukhula kwemisipha ubunzima.

Esi tshizi sisetyenziswa kakhulu kwizidlo zemifuno, kodwa sinokutyiwa ngabantu bonke, ngakumbi ngabo bafuna ukunciphisa inani lamafutha ekutyeni, njengakwiingxaki zentliziyo okanye i-cholesterol ephezulu, kuba ayinaso isilwanyana amafutha.

Ke, ukusetyenziswa rhoqo kwe tofu kunceda:

1. Khusela kwaye uncede ukulwa nomhlaza, njengoko iqulethe i-isoflavone phytochemicals;
2. Thintela umhlaza webele kunye neprostate, njengoko ityebile kwii-antioxidants;
3. Thintela i-osteoporosis, njengoko ityebile kwi-calcium;
4. I-cholesterol engaphantsi, kuba iqulethe i-omega-3;
5. Ukuthintela ukubonakala kwe-atherosclerosis, ngokunceda ukulawula i-cholesterol;
6. Uncedo lokwehlisa ubunzima bomzimba, ngokuba neekhalori eziphantsi;
7. Ukubonelela ngeeproteni zolondolozo lwezihlunu.

Ukufumana ezi zibonelelo, kuya kufuneka utye phakathi kwe-75 kunye ne-100 g yetofu ngemini, enokusetyenziswa kwisaladi, iisendwitshi, kumalungiselelo agcotshiweyo, kwibhaki okanye kwindawo yesonka.

Ulwazi ngesondlo kunye nendlela yokusebenzisa

Itheyibhile elandelayo ibonisa ukwakhiwa kwesondlo kwi-100 g ye-tofu.

Ukongeza, iinguqulelo ezicetyiswe ngecalcium kufuneka zikhethwe, ngakumbi kwimeko yabantu abatya imifuno kuphela abangatyi ubisi lweenkomo kunye neemveliso zobisi.

Iresiphi yesaladi yeTofu

Izithako:

• 5 amagqabi elettuce yaseMelika
• 2 iitumato ezinqunqiweyo
• 1 yomnqatha ogalelwe
• Ikhukhamba e-1
• I-300 g ye-tofu ecoliweyo
• 1 icephe lesoya isosi okanye iviniga
• 1 tbsp.ijusi yelamuni
• 1 ithisipuni yejinja egayiweyo
• I-1/2 ithisipuni yeoli yeesame
• Ipepile, ityuwa kunye ne-oregano ukunambitha

Imo yokulungiselela:

Hlanganisa zonke izithako kunye nexesha kunye neviniga, ilamuni, ipepile, ityuwa kunye ne-oregano. Khonza intsha njengesiqalo sesidlo sasemini okanye isidlo sangokuhlwa.

Tofu burger

Izithako

• I-500 g ye-tofu ecoliweyo
• I-1 yomnqathe ogalelwe kwaye ucofe
• Iipuniwe ezi-2 ezinqunqiweyo itswele eluhlaza
• Iipuni ezine ze-mushroom ezinqunqiweyo
• Iipuni ezine ze-anyanisi egayiweyo kunye nefinya
• 1 itispuni yetyuwa
• 1 isipuni sesonka

Imowudi yokulungiselela

Beka i-tofu kwi-colander kwaye uvumele onke amanzi ahlambe ihora eli-1, ucofe inhlama ekugqibeleni ukususa nayiphi na into engaphezulu.Beka isitya kunye neminye imifuno nayo icudisiwe ukususa amanzi, kwaye yongeza ityuwa kunye neesonka. Hlanganisa kakuhle ukuze wenze intlama eyohlobo olunye kunye nokubumba iihambhega. Grill i-burgers kwi-skillet engapheliyo kude kube mnyama kumacala omabini.

Ukukunceda ube nokutya okunamafutha amancinci, jonga nezibonelelo zesoya.