Kristen Cook
ʻOi aku ka nui o ka poʻe e ʻai nei i ka meaʻai meaʻai a i ʻole vegan, ʻo ia ke kumu e ulu nui ai ka tofu. No ka mea, ʻo ka mea i kapa ʻia ʻo ka bean curd mai Kina, ua manaʻo ʻia ʻo ia kahi mea momona momona. Akā, he olakino maoli ka tofu?
Nui nā kūkākūkā i kēia manawa no ka nīnau inā he olakino ka tofu a me ka noʻonoʻo o ka ʻai ʻana. ʻOi loa no ka mea kaulana loa ka huahana soybean ma ke ʻano he meaʻai. Akā ʻo ka mea mua, kekahi mau moʻolelo ʻoiaʻiʻo: E like me nā meaʻai soy he nui, ʻo ka tofu i hoʻokumu ʻia ma Kina. Wahi a ka moʻolelo, ua ʻike ʻia ʻo ia ma kahi o 2000 mau makahiki aku nei e kekahi chef Kina nāna i hoʻohui i ka waiū soy i ka wā i hoʻohui ʻia ai ka coagulant nigari. Hoʻokomo ʻia i Iapana i ka makahiki ʻewalu, ua kapa ʻia ʻo tofu i ka inoa ʻo "Okabe". ʻAʻole i hoʻohana ʻia kona inoa hou a hiki i ka makahiki 1400. I ka makahiki 1960, ua lawe mai ka hoihoi i ka ʻai olakino i ka tofu i nā ʻāina komohana. Mai ia manawa, nui nā haʻawina i hōʻike i nā pono he nui o ka soy a me ka tofu.
Pehea ke olakino o ka tofu? Nā waiwai waiwai
ʻO ka tofu, ʻike ʻia hoʻi ʻo ka bean curd, he kumu maikaʻi ia o ka protein a loaʻa nā ʻeiwa amino acids pono. He kumu waiwai nui ia o nā minerale e like me ka hao, calcium, magnesium, copper, a me ka zinc. Aia i loko o ka meaʻai ka huaora B1. He ʻōlelo kēia no ka hoʻokaʻawale ʻana i ka tofu i mea olakino.
Nā waiwai waiwai o kahi ʻāpana tofu (100 grams):
- Ka ikehu: 349 kJ (84 kcal)
- Paena: 16 g
- Nā Kāpelu: 3g
- Momona: 5g
Hiki ke ʻokoʻa ke ʻano micronutrient o ka tofu ma muli o ka coagulant i hoʻohana ʻia. Hoʻohui ka nigari mea maʻamau i ka magnesium i ka huahana waiū soy, aʻo ka calcium, ka mea i hoʻohana pinepine ʻia, e hoʻonui i ka ʻike calcium.
Tofu: kaulana a olakino?
Loaʻa i ka tofu nā phytoestrogens i kapa ʻia ʻo isoflavones. Ua like lākou me ka estrogen hormone wahine a no laila e hoʻohālike i nā hopena o ka estrogen i hana ʻia e ke kino. Hoʻopili maoli lākou i nā pūnaewele receptor estrogen i loko o nā pūnaewele kanaka. ʻO ka hopena, koho nā wahine he nui e hoʻokomo i ka tofu i kā lākou meaʻai i ko lākou hoʻokokoke ʻana i ka menopause. I loko o kēia manawa, emi iho ka hana kūlohelohe o ke kino o ka estrogen. Hiki i kēia ke hana i nā hōʻailona hōʻoluʻolu like ʻole e like me ka wela wela, pilikia ka hiamoe, a me ke ʻano o ka naʻau. ʻO ka ʻai ʻana i nā huahana soya e like me ka tofu hiki ke hoʻonui iki i nā pae estrogen i loko o ke kino a ʻōlelo ʻia e kōkua i ka hoʻomaha ʻana i nā hōʻailona.
ʻAʻole naʻe e hoʻomaikaʻi ka poʻe a pau i ka tofu ma ke ʻano he olakino a ʻike pū kekahi i ka pōʻino i ka ulu nui ʻana o nā huahana soy. Ma ka lima hoʻokahi no ke olakino: ʻo ka tofu a me nā huahana ʻē aʻe e pili ana i ka soybean ka nui o ka oxalate. ʻO ka poʻe i loaʻa a i loaʻa paha nā pilikia me nā pōhaku ʻāʻī, pono lākou e pale i ka ʻai nui ʻana i nā huahana soy. No ka mea, hiki i ka oxalate i hoʻokomo ʻia me ia ke hoʻoikaika i ke kūkulu ʻana i nā pōhaku kīkī. ʻO nā isoflavones i loko o ka tofu ʻaʻole me ka hoʻopaʻapaʻa ʻole - ma hope o nā mea a pau, hiki iā lākou ke loaʻa ka hopena mau loa i ke koena o ka hormone. Eia naʻe, ʻaʻole maopopo ke kūlana noiʻi ma ʻaneʻi. Eia nō naʻe, ʻo ka Federal Institute for Risk Assessment ka manaʻo nui "e like me ka ʻike ʻepekema o kēia manawa, ʻo ka lawe ʻana i nā isoflavones i loko o ka pōʻaiapili o kahi meaʻai soy maʻamau i nā pae hoʻohana maʻamau hiki ke manaʻo ʻia he mea ʻole."
Pilikia ka mahi soya – akā naʻe, ʻo ka tofu ka mea ʻino iki
Hōʻike pinepine ka poʻe hoʻohewa i ka piʻi ʻana o ka noi no ka soy i mea pilikia ma kekahi mau ʻāina. Ma kahi o 80 pakeneka o ka hana soybean o ka honua mai ʻAmelika Hui Pū ʻIa, Palakila a me Argentina. A e like me nā mea kanu ʻē aʻe, pono e hoʻomaʻemaʻe pinepine ʻia nā wahi nui o ka nahele no ka mahi ʻana i ka soybeans - hiki i kēia ke alakaʻi i ka neʻe ʻana o ka poʻe mahiʻai liʻiliʻi a me nā poʻe ʻōiwi ma nā wahi pili. Eia nō naʻe, ʻo ka tofu a i ʻole ke koi ʻai kanaka no nā huahana soy ke pāʻani wale nei i kahi kuleana ma lalo. I ka makahiki 2018, ua manaʻo ka WWF ma kahi o 80 pakeneka o ka soybeans e hana ʻia i mea ʻai a hoʻohana ʻia e like me nā meaʻai holoholona maʻalahi. ʻO ka piʻi nui ʻana o ka ʻiʻo (cheap) no laila ke kuleana nui no ka mahi nui ʻana i ka soy no ka hana ʻana i nā holoholona. Eia nō naʻe, i ka wā e kūʻai ai i ka tofu, hiki i nā mea kūʻai ke hōʻoia i kā lākou koho ʻana i nā huahana i hana ʻia mai nā pīni i ulu ʻia ma ʻEulopa - a i ʻole nā mea hiki ke hōʻoia ʻia e nā sila kūpono.
Mea ʻai: E hoʻomākaukau pono i ka tofu
He mea nui ka Tofu, ʻoi aku ka nui o ka meaʻai Thai a me Kina. Hiki ke hoʻomākaukau ʻia ma nā ʻano like ʻole. Hiki ke ʻokoʻa kona ʻano mai ka maʻalahi a me ka palupalu i ka crunchy. ʻOiaʻiʻo, inā he olakino ka tofu i ka wā e hoʻomākaukau ai ʻoe e pili ana i ka nui o ka momona a me nā mea hoʻohui āu e hoʻohui ai.
ʻAʻole kaulana ʻo Tofu me nā mea ʻai meaʻai. ʻO ka poʻe makemake e hana me ka ʻole o ka ʻiʻo i kēlā me kēia manawa e ʻike i nā mea hoʻololi like ʻole i ka huahana soy. Ma muli o kona ʻono kūʻokoʻa a me nā ʻano like ʻole, hiki ke hana ʻia me nā ʻano ʻono a me nā meaʻai. ʻOi aku ka maikaʻi o ka ʻano paʻa no ka kuke ʻana, ka ʻai ʻana, a me ka ʻala ʻana, ʻoiai ʻo ka tofu palupalu ka mea kūpono no nā ʻuala, nā mea ʻono, nā lulu, a me nā lole salakeke.
Hoʻāʻo! No ka laʻana, e hoʻāʻo i ka ʻoki ʻana, ka marinate a me ka ʻai ʻana i ka tofu, a i ʻole e ʻoki ʻia i ʻāpana liʻiliʻi a palai me ke kāleka a hiki i ke gula. He mea maʻalahi ka tofu i ka umu.
