Tofu na-egbochi kansa ma na-enyere gị aka ịkwụsị ibu

Ndinaya

• Ozi nri na otu esi eji ya
• Ntụziaka Salad Tofu
• Tofu burger

Tofu bụ ụdị chiiz, emere site na mmiri ara ehi soy, nke nwere ọtụtụ uru ahụike dị ka igbochi osteoporosis, na n'ihi na ọ bụ isi iyi nke protein, ọ dịkwa oke maka ahụike ahụ ike, igbochi mmerụ ahụ mmega ahụ, yana imekọ ihe ọnụ maka uto ahụ uka.

A na-ejikarị chiiz a eri nri ndị anaghị eri anụ, mana mmadụ niile nwere ike iri ya, ọkachasị ndị chọrọ iwelata abụba na nri, dịka ọ dị na nsogbu obi ma ọ bụ cholesterol dị elu, ebe ọ nweghị anụmanụ. abụba.

Ya mere, oriri nke tofu na-enyere aka:

1. Gbochie ma nyere aka ịlụ ọgụ megide kansa, dịka o nwere isoflavone phytochemicals;
2. Na-egbochi ara na ọrịa kansa, dịka ọ bara ọgaranya na antioxidants;
3. Gbochie osteoporosis, ebe ọ bụ na calcium bara ụba;
4. Cholesterol dị ala, n’ihi na ọ nwere omega-3;
5. Gbochie ọdịdị nke atherosclerosis, site na inye aka ịchịkwa cholesterol;
6. Nyere aka ifelata, maka inwe obere kalori;
7. Nye ndi na-edozi maka mmezi nke akwara.

Iji nweta uru ndị a, ị kwesịrị ị na-eri n'etiti 75 na 100 g nke tofu kwa ụbọchị, nke enwere ike iji ya na salads, sandwiches, nkwadebe ndị a gụrụ n'ọkụ, ihe eji esi nri ma ọ bụ dịka isi maka pates.

Ozi nri na otu esi eji ya

Tebụl na-esonụ na-egosi ihe oriri na-edozi ahụ na 100 g nke tofu.

Tụkwasị na nke ahụ, a ga-ahọrọ nsụgharị ndị jupụtara na calcium, ọkachasị n'ihe banyere ndị anaghị eri anụ nke anaghị eri mmiri ara ehi na mmiri ara ehi.

Ntụziaka Salad Tofu

Efrata:

• Akwụkwọ 5 nke letus ndị America
• 2 chopped tomato
• Karọt 1 grated
• 1 kukumba
• 300 g nke egbue ọnụ tofu
• 1 tablespoon soy ihendori ma ọ bụ mmanya
• 1 tablespoon lemon ihe ọ juiceụ juiceụ
• 1 teaspoon nke grated ginger
• 1/2 ngaji nke mmanụ sesame
• Ose, nnu na oregano nụrụ ụtọ

Nkwadebe mode:

Gwakọta ihe niile na oge na mmanya, lemon, ose, nnu na oregano. Na-eje ozi ọhụrụ dị ka mmalite maka nri ehihie ma ọ bụ nri abalị.

Tofu burger

Efrata

• 500 g nke tofu amịrị
• 1 karọt grated na afanyekwa
• 2 tablespoons chopped green eyịm
• 4 tablespoons chopped ero
• 4 tablespoons nke grated na squeezed yabasị
• 1 teaspoon nnu
• 1 achicha achicha

Nkwadebe mode

Debe tofu na colander ma mee ka mmiri niile gbapuo 1 awa, na-agbanye mgwakota agwa na njedebe iji wepu mmiri ọ bụla.Tinye n'ime nnukwu efere ya na akwụkwọ nri ndị ọzọ a pịrị apị iji wepu mmiri, ma tinye nnu na bred. Gwakọta nke ọma iji mepụta otu mgwakota agwa na-eme ka hamburgers. Ghichaa ndị burgers na skillet nonstick ruo mgbe agba aja aja na akụkụ ya abụọ.

Iji nyere gị aka ịbelata nri na abụba, hụkwa uru soy.