豆腐

Top 5 health benefits of tofu

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流行的植物性肉类和乳制品替代大豆是世界上种植最多的豆类,也是丰富的蛋白质来源。注册营养师Jo Lewin发现了以豆腐形式享受大豆的好处。

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What is tofu?

豆腐, or bean curd, is a popular food derived from soya. It is made by curdling fresh soya milk, pressing it into a solid block and then cooling it, in much the same way that traditional dairy cheese is made by curdling and solidifying milk.

A staple ingredient inThaiandChinese烹饪,豆腐可以以多种不同的方式烹饪,以将其质地从光滑,柔软,酥脆而脆脆。

Discover our full range ofhealth benefit guides,然后看看我们的一些美味豆腐食谱,例如我们的豆腐布雷基煎饼andsweet & sour tofu

Nutritional Benefits

  • 豆腐100克提供:
  • 73 kcal / 304KJ
  • 8.1g Protein
  • 4.2g Fat
  • 0.5g饱和脂肪
  • 0.7g碳水化合物

Calcium levels of tofu vary, so check labels and look for a product that's ‘calcium set’ – this means calcium chloride (E509) or calcium sulphate (E516) has been added to the product.

Top 5 health benefits

1. Source of protective antioxidants

豆腐这样的大豆产品含有称为天然化合物异黄酮;these are powerful抗氧化剂因此,有助于最大程度地减少称为自由基分子所做的氧化应激的损伤。正是这种氧化压力涉及老化以及许多慢性疾病的发作。大豆特别富含异黄酮,并提供其他活跃的植物化合物,例如saponins

2. May alleviate menopausal symptoms

Isoflavones are also often described as beingphyto-oestrogens;这意味着它们模仿激素的弱形式雌激素in the body and some women find it helps with绝经期症状such as poor mood and hot flushes.

遗传学,你肠道菌群环境因素在我们的身体对某些食物的反应方面起着重要作用,因此我们还不能说富含植物性食物的饮食是否对所有女性都有益。

3.可能支持心脏健康

定期吃富含异黄酮的食物,例如豆腐,与胆固醇水平降低有关。Studies建议这包括降低低密度脂蛋白(LDL),这种类型通常称为“不良”胆固醇以及总胆固醇。定期食用包括大豆在内的豆类,与较低的风险有关heart disease;这被认为是因为它们是植物化学物质和纤维的丰富来源。

4. Source of ‘complete’ plant protein

Soya, including tofu, is a useful source of植物蛋白,,提供我们需要的所有九种必需氨基酸,以实现生长,修复和免疫力等功能。大豆中蛋白质的消化率是指我们的身体能够使用蛋白质的良好性,有些是很好的studiessuggesting it may even be comparable to that of animal protein.

5.可能支持血糖管理

study每天消耗100毫克大豆异黄酮的绝经后妇女中,禁食的血糖水平降低了15%,胰岛素水平降低了23%。相似地,diabetic post-menopausal women补充孤立的大豆蛋白的人会降低禁食胰岛素水平,胰岛素抵抗和胆固醇治疗的改善。

但是,其他研究已经产生了混合的发现荟萃分析suggesting there is still more for us to learn in this area. In the meantime, it appears consuming soya foods like tofu may be useful, but more studies are needed.

豆腐对每个人都安全吗?

除非您有大豆过敏,否则豆腐通常被认为是安全的。大豆也被认为是go虫的,这意味着它们会干扰甲状腺的活性。虽然实际上这个效果可能很小,如果您患有甲状腺状况,则可能希望最大程度地减少摄入量。

豆腐和其他大豆产品含有草酸盐;有草酸钙肾结石史的人可能会选择避免过度消耗的大豆产品。然而,studiessuggest that soya products containing some oxalate and moderate amounts of phytates may actually be advantageous for kidney stone patients.

The consumption of soya has become controversial over recent years, with someanimal studies暗示与某些癌症的联系。为了支持食物的安全,European Food Safety Authorityhas concluded that soy isoflavones do not adversely affect the thyroid, breast or uterus in postmenopausal women.

Soya contains anti-nutrients, including trypsin inhibitors and phytates, these may inhibit our absorption of some of the bean’s valuable nutrients. Soaking or fermenting the soybeans before cooking can minimise these compounds, and this is why choosing traditional soya products like tempeh and miso can provide superior nutritional value.

If you have concerns speak to your GP or registered dietician before making any changes to your diet.

Recipe suggestions

Firm tofu makes a great addition to a stir-fry:
豆腐,绿色和腰果炒菜
芝麻noodles with tofu

在一些经典食谱中尝试豆腐:
豆腐& spinach cannelloni
Spicy tofu kedgeree
Veggie Thai red curry

Or something a little more unusual:
豆腐& vegetable patties
Devilled tofu kebabs

豆腐is also a great addition to salads:
Soba noodle & edamame salad with grilled tofu
Summer vegetable bowl


本文是2021年10月6日由克里·托伦斯(Kerry Torrens)审查的。

克里·托伦斯(Kerry Torrens)是合格的营养学家(MBANT),并拥有个性化营养和营养疗法的研究生文凭。她是英国营养与生活方式医学协会(Bant)的成员,也是食品作家协会的成员。在过去的15年中,她一直是许多营养和烹饪出版物在内的作者,包括BBC Good Food。Bet188亚洲

乔·莱温(Jo Lewin)是一名注册营养学家(RNUTR),由营养协会与公共卫生专家。在Twitter上关注她@nutri_jo

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所有健康内容bbcgoodfood.comis provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our websiteterms and conditionsfor more information.

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