He aha ka ʻokoʻa ma waena o Tempeh a me Tofu?

Anter

• He aha nā tempe a me ka tofu?
• Nā ʻikepili pilikino
• Nā ʻano like
• Rich i nā isoflavones
• Hiki ke hōʻemi i kou makaʻi i ka maʻi puʻuwai
• Nā ʻokoʻa kī
• Hoʻohana a hoʻomākaukau ka culinary
• Ke laina lalo

ʻO Tofu a me tempeh nā kumuwaiwai ulu pinepine o ka protein-based protein. Nānā ʻole inā he mea ʻai ʻoe, hiki iā lākou ke lilo i mau meaʻai momona e hoʻopili i kāu papaʻai.

ʻOiai ke hāʻawi nei kēia mau meaʻai i ka soy i nā pono olakino like, ua ʻokoʻa lākou i ka helehelena, ʻono, a me nā ʻikepili momona.

ʻImi kēia ʻatikala i nā mea nui a me nā ʻokoʻa ma waena o ka tempe a me ka tofu.

He aha nā tempe a me ka tofu?

Hoʻokumu ʻia ʻo Tempeh a me ka tofu i nā huahana soy.

ʻO Tofu, ka mea i pālahalaha nui aʻe, hana ʻia mai ka waiū soy coagulated kaomi ʻia i loko o nā poloka keʻokeʻo paʻa. Loaʻa ia i nā ʻano papa hana like ʻole, e laʻa me ka paʻa, pahee, a me ka silky.

Ma ka ʻaoʻao ʻē aʻe, hana ʻia ka tempe mai nā soybeans i hānai ʻia a ʻūlū ʻia i keke paʻa paʻa. Aia kekahi mau ʻano me ka quinoa, ka laiki palaunu, nā hua flax, a me nā mea ʻala.

Māhū ʻo Tempeh a hānai i kahi momona, ʻaʻai honua, ʻoiai ʻoi aku ke kūlike ʻole o ka tofu a mālama i ka ʻono o nā meaʻai i kuke ʻia me ia.

Hoʻohana pinepine ʻia nā huahana ʻelua ma ke ʻano he pani hānai momona a hiki ke kuke ʻia i nā ʻano he nui.

Hana ʻia ʻo Tofu mai ka waiū soya cond conded a ʻo tempe e hana ʻia mai nā soybeans fermented. Hoʻohālikelike ka ʻono nutty o Tempeh me ke ʻano mālie o ka tofu, ʻaʻohe onaona.

Nā ʻikepili pilikino

Hāʻawi ʻo Tempeh a me kā tofu i nā ʻano huaola like ʻole. Aia i kahi lawelawe 3-auneke (85-gram) o tempe a me ka tofu (,):

ʻOiai ka like o kā lākou ʻike momona i kekahi mau ʻano, aia kekahi mau ʻano ʻokoʻa.

Ma muli o ka hana pinepine ʻana o ka tempeh me nā hua nati, nā ʻanoʻano, nā legume, a i ʻole nā ​​kīʻaha holoʻokoʻa, ʻoi aku ka waiwai o nā calorie, protein, a me nā fiber. I ka ʻoiaʻiʻo, hāʻawi wale ʻia he 3 auneke (85 gram) i 7 mau hunaila o ke fiber, ʻo ia hoʻi he 28% o ka DV ().

ʻOiai ʻoi aku ka haʻahaʻa o ka tofu i loko o ka protein, ʻoi aku ka liʻiliʻi o kāna mau kalori a hāʻawi mau i nā nui o ka hao a me ka potassium ke kaena nei ʻoi aku ma mua o ka pāpālua o ka calcium i loaʻa i ka tempeh.

ʻO nā huahana soy he haʻahaʻa haʻahaʻa i ka sodium a ʻaʻohe o ka kolesterol.

ʻO Tempeh a me kā tofu kahi momona. Hāʻawi ʻo Tempeh i nā protein, puluniu, hao, a me ka potassium i kēlā me kēia lawelawe, ʻoiai ʻo ka tofu ka nui o ka calcium a ʻoi aku ka haʻahaʻa o nā calorie.

Nā ʻano like

Ma waho aʻe o kā lākou mau mea like me ka meaʻai, hāʻawi ka tofu a me ka tempeh i nā pono olakino like.

Rich i nā isoflavones

Nui ka Tempeh a me ka tofu i nā phytoestrogens i ʻike ʻia ʻo isoflavones.

ʻO Isoflavones nā mea kanu i mimic i ka hanana kemika a me nā hopena o ka estrogen, kahi hormone e hāpai i ka hoʻomohala ʻana a me ka ulu hānau ʻana ().

ʻO ka nui o nā pono olakino tofu a me tempe, i hoʻopili ʻia me ka hoʻemi ʻia ʻana o kekahi mau maʻi ʻaʻai a me ke olakino puʻuwai o ka puʻuwai, i pili i kā lākou ʻike isoflavone (,,).

Hāʻawi ʻo Tofu ma kahi o 17-21 mg isoflavones no 3-auneke (85-gram) e lawelawe ana, ʻoiai ʻo tempe e hāʻawi ana he 10-38 mg i ka nui o ka lawelawe ʻana, e like me ka soya i hoʻohana ʻia e hoʻomākaukau ().

Hiki ke hōʻemi i kou makaʻi i ka maʻi puʻuwai

Hoʻonui ka ʻimi noiʻi i ka lawe ʻana i ka soy me ka hoʻemi ʻia o ka maʻi puʻuwai no ka hopena o ka hopena ma ka cholesterol a me nā triglycerides (,,).

ʻO kahi kikoʻī, ua ʻike ʻia kahi noiʻi ʻiole hoʻokahi i ka hoʻemi ʻia o nā triglyceride a me nā pae kolesterol () i ka tempe waiwai nui ʻia.

ʻIke ʻia nā hopena like o Tofu.

ʻO kahi laʻana, ua hōʻike kahi noiʻi iole i ka tofu a me ka protein soy i hoʻoliʻiliʻi nui i nā triglyceride a me nā pae kolesterol ().

Hoʻohui ʻia, ua hoʻopaʻa ʻia kahi noiʻi ma 45 mau kāne i ka nui o nā pae kolesterol a me nā pae triglyceride i hoʻohaʻahaʻa haʻahaʻa ʻia ma ka papaʻai tofu-waiwai ma mua o ka papaʻai i momona i kaʻiʻo ().

ʻO Tofu a me tempe nā kumuwaiwai waiwai o isoflavones, i hoʻopili ʻia i nā pono e like me ka pale ʻana i ka maʻi ʻaʻai a me ka maikaʻi o ka olakino puʻuwai.

Nā ʻokoʻa kī

ʻO kahi ʻokoʻa ʻokoʻa ma waena o ka tofu a me ka tempe, ʻo ia ka tempeh i nā prebiotics e pono ai.

ʻO nā prebiotics he kūlohelohe, nā olonā hiki ʻole i ka digestible e hāpai i ka ulu ʻana o nā koʻohune maikaʻi i kāu wahi digestive. Pili lākou i ka neʻe ʻana o ka ʻōpū, hoʻemi i ka mumū, nā pae kolesterol haʻahaʻa, a me ka hoʻomaikaʻi ʻana i ka hoʻomanaʻo (,,).

Ua waiwai nui ʻo Tempeh i kēia mau prebiotics maikaʻi ma muli o ke kiʻekiʻe o ka fiber ().

I kahi kikoʻī, ua loaʻa i kahi hoʻokolohua paipu hoʻāʻo i hoʻonāukiuki ʻo tempeh i ka ulu ʻana o Bifidobacterium, kahi ʻano o nā koʻohune ʻōpū maikaʻi ().

Waiwai nui ʻo Tempeh i nā prebiotics, he mau olonā ʻaʻohe hiki ke ʻai e hānai i nā bacteria maikaʻi i kou ʻōpū.

Hoʻohana a hoʻomākaukau ka culinary

Loaʻa ākea ʻo Tofu a me tempe i ka nui o nā hale kūʻai.

Hiki iā ʻoe ke ʻike i ka tofu i kēna, i paʻa i ka hau, a i ʻole i loko o nā pūʻolo i hoʻalili ʻia. Hele maʻamau ia i nā palaka, kahi e holoi ʻia a kaomi ʻia ma mua o ka hoʻohana ʻana. Hoʻokiʻoki pinepine ʻia nā palaka a hoʻohui ʻia i nā kīʻaha e like me nā ʻūlū a me nā saladi, akā hiki ke hoʻomoʻa ʻia pū kekahi lākou.

ʻO Tempeh like like ʻole. Hiki ke mahu, hoʻomoʻa, a iʻa ʻia a hoʻohui ʻia i kāu ʻaina punahele a i ʻole kīʻaha ʻaina awakea, e like me nā sanikina, nā ʻopa, a me nā salakeke.

Hāʻawi ʻia i kahi ʻono nutty tempeh, makemake kekahi poʻe iā ia ma ke ʻano he meaʻai e pani ma mua o ka tofu, ka mea ʻono i ka ʻono.

Nānā ʻole, maʻalahi nā mea ʻelua e hoʻomākaukau a maʻalahi hoʻi e hoʻohui i ka papaʻai kaulike.

Maʻalahi ke hoʻomākaukau i ke ahi a me ka tempe a hiki ke hoʻohana ʻia i nā ʻano meaʻai like ʻole.

Ke laina lalo

ʻO Tempeh a me ka tofu kahi meaʻai momona i hoʻokumu ʻia i ka soy i waiwai i nā isoflavones.

Eia nō naʻe, waiwai ka tempeh i nā prebiotics a loaʻa ka nui o ka protein a me ka fiber, ʻoiai ʻo ka tofu kaena i ka nui o ka calcium. Hoʻohui ʻia, ʻokoʻa ka ʻono honua tempe me ka kūlike ʻole o ka tofu.

Nānā ʻole i kahi mea āu e koho ai, ʻo ka ʻai ʻana i kekahi o kēia mau meaʻai kahi ala maikaʻi loa e hoʻonui i kāu ʻai isoflavone a hoʻonui i kou olakino holoʻokoʻa.