Uyini umehluko phakathi kukaTempeh noTofu?

-Delile

• Yini i-tempeh ne-tofu?
• Amaphrofayli okunempilo
• Ukufana okuyinhloko
• Ucebile kuma-isoflavones
• Kunganciphisa ubungozi besifo senhliziyo
• Umehluko omkhulu
• Ukusetshenziswa kokupheka nokulungiselela
• Okubalulekile

I-Tofu ne-tempeh yimithombo ejwayelekile kakhulu yamaprotheni asuselwa ezitshalweni. Kungakhathalekile ukuthi ungumuntu odla imifino kuphela, kungaba ukudla okunomsoco ongakufaka ekudleni kwakho.

Yize zombili lezi zinhlobo zokudla okususelwa ku-soy zinikeza izinzuzo ezifanayo zezempilo, ziyahlukahluka ngokubukeka, ukunambitheka, namaphrofayli ezinomsoco.

Lo mbhalo ubheka ukufana okuyinhloko nokwehluka phakathi kwe-tempeh ne-tofu.

Yini i-tempeh ne-tofu?

I-Tempeh ne-tofu kusetshenzisiwe imikhiqizo yesoya.

I-Tofu, esabalele kakhulu, yenziwa ngobisi lwe-soy oluminyene licindezelwe emabhuloki amhlophe aqinile. Kutholakala ngezinhlobonhlobo zokwakheka, kufaka phakathi okuqinile, okuthambile nosilika.

Ngakolunye uhlangothi, i-tempeh yenziwa ngamabhontshisi kabhontshisi abilisiwe futhi ahlanganiswa abe yikhekhe eliqinile, eliminyene. Ezinye izinhlobo zine-quinoa, irayisi elinsundu, imbewu yefilakisi nezinongo.

I-Tempeh iyahlafuna futhi ithwala ukunambitheka okunomsoco, okomhlaba, kuyilapho i-tofu ingathathi hlangothi futhi ithambekele ekutholeni ukunambitheka kokudla okuphekwe ngakho.

Yomibili le mikhiqizo ijwayele ukusetshenziswa njengendawo yokufaka inyama enomsoco futhi ingaphekwa ngezindlela eziningi.

I-Tofu yenziwa ngobisi lwe-soy olujiyile ngenkathi i-tempeh yenziwa ngobhontshisi obilile. Ukunambitheka kwamantongomene kaTempeh kuqhathaniswa nephrofayili emnene, engenambitheki ye-tofu.

Amaphrofayli okunempilo

I-Tempeh ne-tofu ziletha izakhi zomzimba ezahlukahlukene. I-3-ounce (85-gram) ekhonza i-tempeh ne-tofu iqukethe (,):

Ngenkathi okuqukethwe kwabo komsoco kufana ngezindlela ezithile, kukhona umehluko othile ophawulekayo.

Ngoba i-tempeh ivame ukwenziwa ngamantongomane, imbewu, okusanhlamvu, noma okusanhlamvu okuphelele, icebe kakhulu ngama-calories, amaprotheni kanye ne-fiber. Eqinisweni, ama-ounces ama-3 (ama-gramu ayi-85) ahlinzeka ngama-gramu ayi-7 we-fiber, okuyi-28% ye-DV ().

Ngenkathi i-tofu iphansi kunamaprotheni, inama-khalori ambalwa futhi isanikeza inani elikhulu le-iron ne-potassium ngenkathi izishaya ngaphezu kokuphindwe kabili kwe-calcium etholakala ku-tempeh.

Yomibili le mikhiqizo yesoya iphansi nge-sodium futhi ayinayo i-cholesterol.

I-Tempeh ne-tofu zombili zinomsoco. I-Tempeh inikeza amaprotheni amaningi, i-fiber, i-iron ne-potassium ngokusebenza ngakunye, kuyilapho i-tofu iqukethe i-calcium eningi futhi inama-calories aphansi.

Ukufana okuyinhloko

Ngaphezu kokujwayelekile kwabo kokudla okunempilo, i-tofu ne-tempeh zinikela ngezinzuzo ezifanayo zezempilo.

Ucebile kuma-isoflavones

I-Tempeh ne-tofu bacebile kuma-phytoestrogens aziwa ngokuthi ama-isoflavones.

Ama-Isoflavones ayizinhlanganisela zezitshalo ezilingisa ukwakheka kwamakhemikhali nemiphumela ye-estrogen, i-hormone ekhuthaza ukukhula kwezocansi nokuzala ().

Iningi lezinzuzo ze-tofu ne-tempeh zezempilo, ezibandakanya ukunciphisa ingozi yomdlavuza othile nempilo yenhliziyo ethuthukisiwe, kubhekiswe kokuqukethwe kwabo kwe-isoflavone (,,,).

I-Tofu inikeza cishe i-17-21 mg yama-isoflavones nge-3-ounce (85-gram) eyodwa isebenza, kuyilapho i-tempeh ihlinzeka ngo-10-38 mg ngosayizi ofanayo wokuphaka, kuya ngosoya osetshenzisiwe ukuyilungisa ().

Kunganciphisa ubungozi besifo senhliziyo

Abacwaningi bacebise ukwanda kokudla kwesoya ngokuncipha kwengozi yesifo senhliziyo ngenxa yemiphumela yaso ku-cholesterol nase-triglycerides (,,).

Ngokuqondile, isifundo esisodwa segundane sathola ukuthi i-tempeh enothise izakhi zomzimba yehle womabili amazinga e-triglyceride ne-cholesterol ().

UTofu ubonakala enemiphumela efanayo.

Isibonelo, ucwaningo lwegundane lukhombisile ukuthi i-tofu ne-soy protein yehlise kakhulu amazinga e-triglyceride ne-cholesterol ().

Ngokwengeziwe, ucwaningo olwenziwe emadodeni angama-45 luye lwabona ukuthi inani eliphelele le-cholesterol kanye ne-triglyceride laliphansi kakhulu ekudleni okunothe kwe-tofu kunokudla okunothile ngenyama ().

I-Tofu ne-tempeh yimithombo ecebile yama-isoflavones, axhumene nezinzuzo ezinjengokuvikela umdlavuza kanye nempilo yenhliziyo ethuthukisiwe.

Umehluko omkhulu

Umehluko owodwa ohlukile phakathi kwe-tofu ne-tempeh ukuthi i-tempeh inikeza ama-prebiotic anenzuzo.

Ama-prebiotic yimicu yemvelo, engagayeki egqugquzela ukukhula kwamagciwane aphilayo emkhakheni wokugaya ukudla. Zixhunyaniswe nokunyakaza kwamathumbu okuvamile, ukunciphisa ukuvuvukala, amazinga aphansi e-cholesterol, kanye nememori ethuthukisiwe (,,,).

I-Tempeh icebe kakhulu kulawa ma-prebiotic azuzisayo ngenxa yokuqukethwe kwayo kwe-fiber ephezulu ().

Ikakhulu, isifundo esisodwa se-test-tube sathola ukuthi i-tempeh ivuselele ukukhula kwe I-Bifidobacterium, uhlobo lwenzuzo yamathumbu amabacteria ().

I-Tempeh icebe kakhulu kuma-prebiotic, okuyizintambo ezingagayeki ezondla amabhaktheriya anempilo emathunjini akho.

Ukusetshenziswa kokupheka nokulungiselela

I-Tofu ne-tempeh zitholakala kabanzi ezitolo eziningi zokudla.

Ungathola i-tofu ekheniwe, efriziwe noma amaphakheji aqandisiwe. Imane iza ngamabhulokhi, okufanele ahlanzwe futhi acindezelwe ngaphambi kokusetshenziswa. Amabhulokhi ngokuvamile ahlanganiswa futhi afakwe ezitsheni ezinjenge-stir-fries namasaladi, kepha nawo angabhakwa.

I-Tempeh iyahlukahluka ngokulinganayo. Kungabiliswa, kubhakwe, noma kususwe futhi kungezwe esidlweni sakho sasemini noma intandokazi yokudla kwakusihlwa, kufaka phakathi amasangweji, amasobho namasaladi.

Njengoba kunikezwe ukunambitheka kwe-tempeh's nutty, abanye abantu bakhetha ukuyifaka esikhundleni senyama kune-tofu, okunyundela ngokunambitheka.

Akunandaba, zombili zilula ukuzilungiselela futhi kulula ukuzengeza ekudleni okulinganiselayo.

I-Tofu ne-tempeh kulula ukuzilungiselela futhi zingasetshenziswa ekudleni okuhlukahlukene.

Okubalulekile

I-Tempeh ne-tofu kungukudla okunomsoco okususelwa ku-isoflavones.

Kodwa-ke, i-tempeh icebile kuma-prebiotic futhi iqukethe amaprotheni amaningi ne-fiber, kuyilapho i-tofu inama-calcium amaningi. Ngokwengeziwe, ukunambitheka kwasemhlabeni kwe-tempeh kuqhathanisa nokungathathi hlangothi kwe-tofu.

Kungakhathalekile ukuthi ukhetha muphi, ukudla noma yikuphi kwalokhu kudla kuyindlela enhle yokwandisa ukungena kwakho kwe-isoflavone nokukhuthaza impilo yakho yonke.