Pale aku ʻo Tofu i ka maʻi ʻaʻai a kōkua iā ʻoe e lilo i ka paona

Anter

• ʻIke kūpono a pehea e hoʻohana ai
• Kipeoa Salad Tofu
• Burger Tofu

ʻO Tofu kahi ʻano tī, hana ʻia mai ka waiū soy, kahi nui o nā pono olakino e like me ka pale ʻana i ka osteoporosis, a no ka mea he kumu protein ia, maikaʻi ia no ke olakino o nā mākala, ka pale ʻana i nā hōʻeha hoʻoikaika kino, a me ka hana pū ʻana no ka ulu ʻana o nā mākala. nuipaʻa.

Hoʻohana nui ʻia kēia tī i nā papaʻai mea ʻai, akā hiki ke hoʻopau ʻia e nā poʻe āpau, keu hoʻi e ka poʻe makemake e hōʻemi i ka momona o ka meaʻai, e like me nā pilikia o ka puʻuwai a i ʻole ke kolesterol kiʻekiʻe, ʻoiai ʻaʻohe ona holoholona momona.

No laila, kōkua ka ʻai mau o ka tofu i:

1. Kāohi a kōkua i ka hakakā ʻana i ka maʻi ʻaʻai, ʻoiai he isoflavone fittochemicals;
2. Kāohi i ka umauma a me ka maʻi ʻaʻai prostate, no ka mea waiwai ia i nā antioxidant;
3. Kāohi i ka osteoporosis, no ka mea waiwai ia i ka calcium;
4. Kolesterol lalo, no ka mea, he omega-3 kona;
5. Kāohi i ka helehelena o atherosclerosis, e ke kōkua ʻana i ka mālama ʻana i ka cholesterol;
6. Kōkua e hōʻemi i ka paona, no ka haʻahaʻa o nā calorie;
7. Hāʻawi i nā protein no ka mālama ʻana i nā mākala.

No ka loaʻa ʻana o kēia mau pōmaikaʻi, pono ʻoe e ʻai ma waena o 75 a me 100 g o ka tofu i kēlā me kēia lā, i hiki ke hoʻohana ʻia i nā salakeke, nā sanwika, nā hoʻomākaukau hoʻomākaukau ʻana, nā mea hoʻomoʻa ʻia a i ʻole me ke kumu no nā pates.

ʻIke kūpono a pehea e hoʻohana ai

Hōʻike ka papa aʻe i ka hoʻohui waiwai i 100 g o ka tofu.

Hoʻohui ʻia, pono e makemake ʻia nā mana i hoʻonui ʻia me ka calcium, ʻoi aku i ka hihia o nā mea ʻai ʻaʻole ʻai i ka waiū o ka bipi a me nā mea hana waiū.

Kipeoa Salad Tofu

Nā Pono:

• Nā lau 5 o ka letus ʻAmelika
• Nā kōmato ʻoki ʻelua
• 1 kāloti paʻi
• 1 kukama
• 300 g o ka tofu diced
• 1 punetune soy sauce a i ka vīnega paha
• 1 wai puna lemon
• 1 kahi teaspoon o ke kākei gated
• 1/2 teaspoon o ka ʻaila sesame
• ʻO ka pepa, ka paʻakai a me ka oregano e ʻono

Hoʻomākaukau hoʻomākaukau:

Hoʻohui i nā meaʻai āpau a me ke kau me ka vīnega, lemona, ka pepa, ka paʻakai a me ka oregano. E lawelawe hou ma ke ʻano he mea hoʻomaka no ka ʻaina awakea a i ʻole pāʻina awakea.

Burger Tofu

Nā Pono

• 500 g o ka tofu ʻoki
• 1 kāloti pākaukau a kaomi ʻia
• 2 punetune ʻokiʻoki i nā aniani ʻōmaʻomaʻo
• 4 punetēpu ʻoki ka moa
• 4 punetēpu o ka ʻoka i kāhu ʻia a ʻomi ʻia
• 1 paʻakai ka paʻakai
• 1 mau puna palaoa

Hoʻomākaukau hoʻomākaukau

E kau i ka tofu i loko o kahi colander a hoʻokuʻu i ka wai a pau no 1 mau hola, e ʻuwī i ka palaoa ma ka hopena e hemo i kahi wai kahe.E hoʻokomo i loko o kahi pola me nā mea kanu ʻē aʻe i ʻūlū ʻia e wehe i ka wai, a hoʻohui i ka paʻakai a me ka palaoa. Hoʻohui maikaʻi e hana i kahi palaoa homogeneous a hoʻohālikelike i nā hamburger. E hoʻomoʻa i nā burger i kahi kōmaʻa nonstick a ʻeleʻele i nā ʻaoʻao ʻelua.

I mea e kōkua ai iā ʻoe i ka papaʻai momona, e ʻike pū i nā pōmaikaʻi o ka soy.