UTofu uvimbela umdlavuza futhi kukusiza wehlise isisindo

-Delile

• Imininingwane yokudla okunempilo nokuthi ungayisebenzisa kanjani
• Iresiphi yesaladi leTofu
• I-Tofu burger

I-Tofu wuhlobo lweshizi, olwenziwe ngobisi lwe-soy, olunezinzuzo eziningi zezempilo njengokuvimbela ukukhumuzeka kwamathambo, futhi ngoba luwumthombo wamaprotheni, lubuye lulungele nempilo yemisipha, ukuvimbela ukulimala kokuzivocavoca umzimba, nokusebenzisana ukukhula kwemisipha isisindo.

Lo shizi usetshenziswa kakhulu ekudleni okudla imifino kuphela, kepha ungadliwa yibo bonke abantu, ikakhulukazi yilabo abafuna ukunciphisa inani lamafutha ekudleni, njengakwezinye izinkinga zenhliziyo noma i-cholesterol ephezulu, ngoba ayinaso isilwane amafutha.

Ngakho-ke, ukusetshenziswa njalo kwe-tofu kusiza uku:

1. Vimbela futhi usize ukulwa nomdlavuza, njengoba uqukethe ama-isoflavone phytochemicals;
2. Vimbela umdlavuza webele nowe-prostate, njengoba ucebile ngama-antioxidants;
3. Vimbela i-osteoporosis, njengoba icebile nge-calcium;
4. I-cholesterol ephansi, ngoba iqukethe i-omega-3;
5. Vimbela ukubonakala kwe-atherosclerosis, ngokusiza ukulawula i-cholesterol;
6. Siza ukunciphisa umzimba, ngokuba nama-calories aphansi;
7. Nikeza amaprotheni wokugcinwa kwemisipha.

Ukuthola lezi zinzuzo, kufanele udle phakathi kuka-75 no-100 g we-tofu ngosuku, ongasetshenziswa kumasaladi, amasemishi, amalungiselelo agwetshiwe, izimpahla ezibhakiwe noma njengesisekelo sikaphaka.

Imininingwane yokudla okunempilo nokuthi ungayisebenzisa kanjani

Ithebula elilandelayo libonisa ukwakheka kokudla okunempilo ku-100 g we-tofu.

Ngaphezu kwalokho, izinhlobo ezithuthukiswe nge-calcium kufanele zikhethwe, ikakhulukazi esimweni sabantu abadla inyama abangadli ubisi lwenkomo nemikhiqizo yalo.

Iresiphi yesaladi leTofu

Izithako:

• Amaqabunga ama-5 we ulethisi waseMelika
• 2 utamatisi oqoshiwe
• 1 isanqante egayiwe
• 1 ikhukhamba
• 300 g we-tofu oqoshiwe
• Isipuni esingu-1 soy sauce noma uviniga
• 1 isipuni ujusi kalamula
• 1 ithisipuni likajinja ogayiwe
• 1/2 isipuni samafutha esesame
• Pepper, usawoti kanye ne-oregano ukunambitha

Imodi yokulungiselela:

Hlanganisa zonke izithako kanye nenkathi ngeviniga, ulamula, pepper, usawoti kanye ne-oregano. Khonza okusha njengesiqalo sesidlo sasemini noma sedina.

I-Tofu burger

Izithako

• 500 g we-tofu oqoshiwe
• 1 isanqante ogayiwe futhi isibambo
• 2 wezipuni oqoshiwe anyanisi oluhlaza
• 4 wezipuni amakhowe oqoshiwe
• Izipuni eziyi-4 zika-anyanisi ogayiwe nokhanyisiwe
• 1 ithisipuni kasawoti
• Isipuni esingu-1 isinkwa semvuthuluka

Imodi yokulungiselela

Beka i-tofu ku-colander bese uvumela wonke amanzi ukuba aqede ihora elilodwa, ucindezela inhlama ekugcineni ukuze ususe noma yiluphi uketshezi olweqile.Beka endishini kanye neminye imifino nayo icindezelwe ukukhipha amanzi, bese ufaka usawoti nezimvuthu zesinkwa. Hlanganisa kahle ukwakha inhlama ehambisanayo futhi ulolonge ama-hamburger. Grill the burgers in a nonstick skillet until browned nhlangothi zombili.

Ukukusiza ube nokudla okunamafutha amancane, futhi ubone izinzuzo zesoya.