Tofu

Incazelo

I-Tofu iyi-ushizi we-soy ongenalo ubisi. Ushizi we-Tofu wukudla okuhlukahlukene okunezinzuzo eziningi zezempilo. Ingumthombo omuhle kakhulu wama-amino acid, i-iron, i-calcium nezinye izinto zokulandela umkhondo.

Kungenzeka ukuthi lo mkhiqizo uyimfihlo yokuphila isikhathi eside nokungabikho kwezinkinga ezinesisindo esiningi phakathi kwabantu base-Asia.

Lo shizi ungukudla okuyisisekelo ekudleni kwaseThai, eJapan naseChina. Yenziwa ngokuqinisa ubisi lwe-soy olusha, ulucindezele kubhlokhi eliqinile bese ulubanda, kakhulu ngendlela efanayo noshizi wobisi lwendabuko olwenziwa ngokuqina nobisi oluqinile.

Kunezinhlobo ezintathu eziyinhloko ze-tofu, ezihlukaniswe ngokwendlela yokukhiqiza nezinga lokuvumelana. Okokugcina kuhlobene ngqo nokuqukethwe kwamaprotheni: ukujiya nokuqina komkhiqizo, kuqukethe amaprotheni amaningi.

Ushizi "waseNtshonalanga" ushizi kakhulu futhi unzima kunazo zonke, "ukotini" - unamanzi amaningi futhi uthambile, futhi ekugcineni "usilika" - obucayi kakhulu.

Ukwakheka nokuqukethwe kwekhalori

Okokuqala, lo shizi uqukethe ubisi lwe-soy, okuyisisekelo sokwenza lo mkhiqizo. Ihlanganiswe ne-coagulant efana ne-nigari (i-magnesium chloride, i-calcium sulfate noma i-citric acid). Ngaphezu kwalokho, e-Okinawa, ubisi lusongwe ngamanzi olwandle, futhi umkhiqizo ophelile ubizwa ngokuthi i-Island tofu lapho.

• Okuqukethwe kwekhalori 76 kcal
• Amaprotheni 8.1 g
• Amafutha 4.8 g
• Amakhabhohayidrethi 1.6 g
• Ifayibha yokudla 0.3 g
• Amanzi 85 g

Wenziwa kanjani

Izinhlamvu zeSaracen. Kuyini ukusetshenziswa kwe-buckwheat nokuthi kulungiswa kanjani
Ushizi we-Tofu wenziwa ngokugoqa ubisi lwe-soy lapho lushiswa. Le nqubo yenzeka ngaphansi kwesenzo se-coagulant - magnesium chloride, i-citric acid, i-calcium sulfate noma amanzi olwandle (isetshenziswa njenge-coagulant e-Okinawa).

Ubuningi obumphumela buyacindezelwa futhi buvalwe. Umphumela uba umkhiqizo wekhalori eliphansi onothe ngamaprotheni emifino asezingeni eliphakeme ngawo wonke ama-amino acid abalulekile.

Izinzuzo ze-tofu

I-Tofu ingumthombo omuhle wamaprotheni futhi iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile. Futhi ingumthombo wezitshalo obalulekile we-iron ne-calcium namaminerali ama-manganese, i-selenium ne-phosphorus. Futhi, i-tofu ingumthombo omuhle we-magnesium, ithusi, i-zinc ne-vitamin B1.

Lokhu ushizi kungukudla okuhle kokudla okunempilo. Ukuphakelwa okungu-100 g kuqukethe: 73 kcal, 4.2 g fat, 0.5 g fat, 0.7 g carbohydrate, 8.1 g protein.

Amaprotheni weSoy (okwenziwa ngawo i-tofu) kukholakala ukuthi asiza ukwehlisa i-cholesterol embi. I-Tofu iqukethe ama-phytoestrogens abizwa ngokuthi ama-isoflavones. Yiqembu lamakhemikhali atholakala ekudleni kwezitshalo.

Banesakhiwo esifana ne-hormone yabesifazane i-estrogen, ngakho-ke balingisa isenzo se-estrogen esikhiqizwa ngumzimba. Kucatshangwa ukuthi zinganciphisa ingozi yomdlavuza webele futhi zisize ukukhulula izimpawu zokunqamuka kokuya esikhathini.

Ungadla kanjani, ukhethe futhi ugcine i-tofu

I-Tofu ithengiswa ngesisindo noma ngamaphakeji ahlukile agcinwa esiqandisini. Iphinde ithengiswe ngeziqukathi ezingangeni moya ezingagcinwa ekamelweni lokushisa. Azidingi ifriji kuze zivulwe.

Ngemuva kokuvula, ushizi wesoya kufanele ugezwe, ugcwaliswe ngamanzi bese ugcinwa esiqandisini. Ukugcina i-tofu isha isonto elilodwa, amanzi kufanele aguqulwe kaningi. I-Tofu ingaqandiswa emaphaketheni ayo oqobo kuze kube izinyanga ezinhlanu.

Ngenxa yokunambitheka kwayo kokungathathi hlangothi nezinhlobonhlobo zokwakheka, i-tofu ihambisana cishe nazo zonke izinhlobo zama-flavour nokudla. I-tofu elukhuni ilungele ukubhaka, ukosa kanye nokosa, kuyilapho i-tofu ethambile ilungele amasoso, ama-dessert, ama-cocktails, nokugqokwa kwesaladi.

Kulimaza

I-Tofu nayo yonke imikhiqizo yesoya iphezulu kuma-oxalates. Abantu abanomkhuba wokwenza amatshe ezinso ze-oxalate kufanele bagweme ukusetshenziswa ngokweqile kokudla kwe-soy.

I-Soy iqukethe ama-phytohormones, okungaphezulu kwawo okungaholela ekusebenzeni kabi kohlelo lwe-endocrine. Ngesizathu esifanayo, abesifazane abakhulelwe kufanele basebenzise umkhiqizo ngokuqapha. Ukudla ngokweqile i-tofu nakho kungadala isifo sohudo.
I-Tofu nayo akufanele idliwe uma ungabekezelelani nesoya.

Idliwa kanjani itofu

Ngokuya ngokuvumelana, i-tofu ihlukaniswe yaba lukhuni, obukhulu (njenge-mozzarella ushizi) futhi ithambile (njenge-pudding). I-Hard tofu ilungele ukuthosa, ukubhaka kanye nokubhema, futhi ingezwa namasaladi.

I-tofu ethambile isetshenziswa kumasoso, amasobho, izitsha ezinoshukela kanye ne-steamed.

Lolu shizi lungabuye luhlanjululwe nge-soy sauce, ijusi kalamula, noma i-tamarind. Lo shizi usetshenziselwa ukwenza ama-cutlets, ukudla okulula, kanye noshizi wesoya kungenye yezithako eziyinhloko esobho se-miso ne-Thai curry.

Nambitha izimfanelo

Ushizi we-tofu ungumkhiqizo ongathathi hlangothi cishe ongenawo ukunambitheka kwawo futhi uwuthola ikakhulukazi emvelweni. Ushizi we-soy cishe awukaze udliwe ngendlela ehlanzekile, uyisebenzisela ukulungisa izitsha ezihlukahlukene. Kufanele idliwe kanye neminye imikhiqizo enokunambitheka okugqamile, okunambitheke kakhulu ngezinongo ezinuka kamnandi.

Impahla yalo shizi yokungenisa iphunga labanye abantu ingathikameza ukunambitheka kwayo uma kungalandelwa izimo zokugcina. Lapho uthenga umkhiqizo, kufanele uqiniseke ukuthi ukupakisha kwawo kuhambile nokuthi kunolwazi mayelana nokwakheka, okungafanele kube nokunye ngaphandle kwesoya, amanzi ne-coagulant. Iphunga lekhwalithi iTofu limnandi kancane, ngaphandle kwamanothi amuncu.

Izicelo zokupheka

Ukuguquguquka koshizi weTofu kungenxa yokusetshenziswa kwawo kabanzi ekuphekeni. Kukufanele ngokulinganayo ukulungiselela izitsha eziyinhloko, amasoso, ama-dessert nokunye. Lo shizi unikeza izinketho eziningi zokupheka, unga:

• ubilise bese ufaka umusi;
• gazinga;
• bhaka;
• intuthu;
• hamba ujusi kalamula noma isosi yesoya;
• sebenzisa njengokugcwalisa.

Ukungathathi hlangothi nekhono likashizi lokukhulelwa ukunambitheka kanye nephunga labanye abantu, kwenza kube lula ukukuhlanganisa cishe nanoma yimuphi umkhiqizo. Isibonelo, uma ufakwa kusoso oshisayo, kuzothatha ukunambitheka kopelepele nezinongo, futhi okuxutshwe noshokoledi kuzokwenza i-dessert emnandi. Ukusetshenziswa njengesidlwana esizimele, kuvame ukukhiqizwa ngokufakwa kwamantongomane, amakhambi noma i-paprika.

Ukusetshenziswa kwalolu shizi ezitsheni ezithile kuya ngohlobo lwalo. I-silky tofu, ethambile ngokungaguquguquki, isetshenziswa kumasobho, amasoso nakuma-dessert. Izinhlobo ezi-denser zithosiwe, ziyabhenywa, futhi ziyahanjiswa. Okuthandwa kakhulu amasobho ahlukahlukene, isitshulu, amasoso namasaladi enziwe ngoshizi wesoya (oneklabishi, amakhowe, utamatisi noma ukwatapheya), i-Tofu ethosiwe (ngokwesibonelo, ku-batter bat), ama-cocktails kavithamini enziwe ngawo, ukugcwaliswa kwamadombolo noma ophaya.