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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.
- 73 kcal / 304KJ
- 8.1g Protein
- 4.2g Fat
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
2. May alleviate menopausal symptoms
4. Source of ‘complete’ plant protein
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.
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
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