Uthini umahluko phakathi kweTempeh kunye neTofu?

Umxholo

• Yintoni i-tempeh kunye ne-tofu?
• Iiprofayili zesondlo
• Ukufana okuphambili
• Sisityebi kwii-isoflavones
• Ngamana unokunciphisa umngcipheko wesifo sentliziyo
• Umahluko ophambili
• Ukusetyenziswa kwesiqhelo kunye nokulungiselela
• Umgca wezantsi

I-Tofu kunye ne-tempeh ziba yimithombo eqhelekileyo yeeprotein ezisekwe kwizityalo. Nokuba ungadla imifuno kuphela, zinokuba kukutya okunesondlo ukubandakanya ekutyeni kwakho.

Ngelixa zombini ukutya okusekwe kwisoyi kubonelela ngezibonelelo ezifanayo zempilo, ziyahluka ngokwembonakalo, incasa, kunye neeprofayili zezondlo.

Eli nqaku liphonononga ukufana kunye nokwahluka phakathi kwe tempeh kunye ne tofu.

Yintoni i-tempeh kunye ne-tofu?

I-Tempeh kunye ne-tofu zenziwa ngeemveliso zesoya.

I-Tofu, esasazeke ngokubanzi, yenziwa ngobisi lwe-soy ejiweyo icinezelwe kwiibhloko ezimhlophe eziqinileyo. Ifumaneka ngeendlela ezahlukeneyo, kubandakanya iqine, ithambile, kunye nesilika.

Ngakolunye uhlangothi, i-tempeh yenziwe ngeembotyi zesoya eziye zatshiswa zaza zadityaniswa zenziwa ikeyiki eqinileyo, eshinyeneyo. Ezinye iintlobo zinequinoa, irayisi emdaka, imbewu yeflakisi, kunye nezinongo.

I-Tempeh ihlafuna kwaye ithwala i-nutty, ukunambitheka komhlaba, ngelixa i-tofu ingathathi hlangothi ngakumbi kwaye ithambekele ekufuneni iincasa zokutya okuphekwe nazo.

Zombini ezi mveliso zisetyenziswa njengokufaka inyama endaweni yazo endaweni yazo kwaye zinokuphekwa ngeendlela ezininzi.

I-Tofu yenziwe ngobisi lwe-soy ojiweyo ngelixa i-tempeh yenziwa ngeembotyi zesoya ezixubileyo. I-tempeh's nutty flavour yahlukile kwiprofayili emnandi, engenancasa.

Iiprofayili zesondlo

I-Tempeh kunye ne-tofu ihambisa iintlobo ezahlukeneyo zezondlo. I-ounce ezi-3 (i-85-gram) yokukhonza kwe-tempeh kunye ne-tofu iqulethe (,):

Ngelixa umxholo wazo wezondlo ufana ngeendlela ezithile, kukho umahluko ophawulekayo.

Ngenxa yokuba i-tempeh idla ngokwenziwa ngamandongomane, iimbewu, iimbotyi, okanye iinkozo ezipheleleyo, ichume kakhulu kwiikhalori, iiproteni kunye nefayibha. Ngapha koko, ii-ounces ezi-3 (85 gram) zibonelela nge-7 gram yefayibha, eyi-28% ye-DV ().

Ngelixa i-tofu isezantsi kwiprotheyini, ineekhalori ezimbalwa kwaye isanikezela ngesixa esikhulu se-iron kunye ne-potassium ngelixa uziqhayisa ngaphezulu kokuphindwe kabini kwi-calcium efumaneka kwi-tempeh.

Zombini iimveliso zesoya zihlala ziphantsi kwisodiyam kwaye simahla ngaphandle kwecholesterol.

I-Tempeh kunye ne-tofu zombini zinezondlo. I-Tempeh inikeza iiprotheyini, i-fiber, i-iron, kunye ne-potassium ngokukhonza, ngelixa i-tofu iqulethe i-calcium eninzi kwaye iphantsi kweekhalori.

Ukufana okuphambili

Ukongeza kwizinto eziqhelekileyo ezinesondlo, i-tofu kunye ne-tempeh zibonelela ngezibonelelo ezifanayo zempilo.

Sisityebi kwii-isoflavones

I-Tempeh kunye ne-tofu zizityebi kwi-phytoestrogens eyaziwa ngokuba yi-isoflavones.

I-Isoflavones zizityalo ezilinganisa ubume beekhemikhali kunye nefuthe le-estrogen, ihomoni ekhuthaza ukukhula kwezesondo kunye nokuzala ().

Uninzi lwezibonelelo zezempilo ze-tofu kunye ne-tempeh, ezibandakanya ukunciphisa umngcipheko wee-cancer ezithile kunye nokuphucula impilo yentliziyo, ziye zabangelwa ngumxholo we-isoflavone (,,,).

I-Tofu inikezela malunga ne-17-21 mg ye-isoflavones nge-3-ounce (85-gram) ekhonza, ngelixa i-tempeh ibonelela nge-10-38 mg kwisayizi efanayo yokukhonza, kuxhomekeke kwimbotyi zesoya ezisetyenziselwa ukuyilungiselela ().

Ngamana unokunciphisa umngcipheko wesifo sentliziyo

Amaqabane ophando andise ukutya kwesoyya kunye nokwehla kwengozi yesifo sentliziyo ngenxa yeziphumo zayo kwi-cholesterol kunye ne-triglycerides (,,).

Ngokukodwa, isifundo esinye semouse sifumanise ukuba itempeh etyebise izakhamzimba inciphise omabini amanqanaba e-triglyceride kunye ne-cholesterol ().

UTofu ubonakala eneziphumo ezifanayo.

Umzekelo, uphononongo lwe-rat lubonise ukuba iprotein ye-tofu kunye ne-soy yehlisa kakhulu i-triglyceride kunye ne-cholesterol ().

Ukongeza, uphononongo kumadoda angama-45 aqaphele ukuba i-cholesterol iyonke kunye namanqanaba e-triglyceride ayephantsi kakhulu kwisidlo esityebileyo se-tofu kunokutya okutyebileyo kwinyama engenamzimba ().

I-Tofu kunye ne-tempeh yimithombo etyebileyo ye-isoflavones, enxulunyaniswe nezibonelelo ezinjengokuthintela umhlaza kunye nokuphucula impilo yentliziyo.

Umahluko ophambili

Ukwahluka okwahlukileyo phakathi kwe-tofu kunye ne-tempeh kukuba i-tempeh ibonelela nge-prebiotic.

Ii-prebiotic zendalo, yimicu engagayekiyo ekhuthaza ukukhula kweebhaktiriya ezisempilweni kwindawo yokugaya ukutya. Zidibene nokuhamba kwamathumbu rhoqo, ukunciphisa ukudumba, amanqanaba asezantsi e-cholesterol, kunye nokuphucula inkumbulo (,,,).

I-Tempeh ityebile ngokukodwa kwezi prebiotic ziluncedo ngenxa yomxholo wefayibha ephezulu ().

Ngokukodwa, uvavanyo olunye lwetyhubhu yovavanyo lwafumanisa ukuba itempeh ivuselele ukukhula kwe IBifidobacterium, Uhlobo olunenzuzo yamathumbu ebacteria ().

I-Tempeh ityebile ngokukodwa kwii-prebiotic, eziyimicu engagayekiyo eyondla ibacteria esempilweni emathunjini akho.

Ukusetyenziswa kwesiqhelo kunye nokulungiselela

I-Tofu kunye ne-tempeh zifumaneka ngokubanzi kwiindawo ezininzi zokutya.

Unokufumana i-tofu enkonkxiweyo, efriziwe, okanye kwiiphakheji ezifrijiweyo. Ngokwesiqhelo iza ngeebhloko, ekufuneka zihlanjwe kwaye zicinezelwe ngaphambi kokusetyenziswa. Iibhloko zihlala zihlala zityikityi kwaye zongezwa kwizitya ezinje ngefry-fries kunye nesaladi, kodwa zinokubhaka nazo.

I-Tempeh iyahluka ngokulinganayo. Ingabiliswa, ibhakwe, okanye isosiwe kwaye yongezwe kwisidlo sasemini osithandayo okanye isidlo sangokuhlwa, kubandakanya iisandwich, iisuphu kunye neesaladi.

Ukunikezelwa kwe-tempeh's nutty flavour, abanye abantu bayayikhetha njengendawo yokutshintsha inyama endaweni ye-tofu, ecekisa incasa.

Nokuba zithini na, zombini zilula ukuzilungiselela kwaye kulula ukuzongeza kwisidlo esifanelekileyo.

I-Tofu kunye ne-tempeh kulula ukuzilungiselela kwaye zinokusetyenziswa kwizidlo ezahlukeneyo.

Umgca wezantsi

I-Tempeh kunye ne-tofu kukutya okunesondlo okunesondlo okunotyebileyo kwii-isoflavones.

Nangona kunjalo, i-tempeh ityebile kwii-prebiotic kwaye iqulethe ngakumbi iiprotein kunye nefayibha, ngelixa i-tofu ine-calcium eninzi. Ukongeza, ukunambitheka komhlaba kwe-tempeh kuyaphikisana ne-tofu's cala ngakumbi.

Kungakhathaliseki ukuba ukhetha yiphi, ukutya okunye koku kutya yindlela efanelekileyo yokwandisa i-isoflavone yakho yokutya kunye nokukhuthaza impilo yakho yonke.