Tempeh - nnọchi anụ zuru oke?

Tempi, ma ọ bụ tempeh, bụ nri protein sitere na Indonesian, nke sitere na soy agwa. Ọ nwere uto magburu onwe ya, na nhazi ya dị ka noosa na-amịkọrọ ụdị ihe dị iche iche nke ọma. A na-esi na soy bean a mịrị amị mee ihe ahụ tempi, na-eji omenala fungal tinye ya n'abali ruo mgbe achicha siri ike pụtara. Ngwaahịa nke tempeh nwere ọtụtụ ihe bara uru, ya mere rie ya n'egbughị oge ma ọ bụrụ na ị nwere ohere dị otú ahụ.
Taa, a na-ewere ngwaahịa soy ka ngwaahịa sitere na anụmanụ sitere na ogo protein. Naanị 110 g nke tempeh ga-enye 41.3% nke protein chọrọ kwa ụbọchị, nke ahụ bụ ihe na-erughị calorie 225 na 3.7 g nke abụba juru eju.

Otu ego ahụ ga-enye ahụ 23.5% nke ụkpụrụ riboflavin kwa ụbọchị. Vitamin a bụ ihe ndabere maka mmeghachi omume nnyefe ike na-eme na mitochondria. Riboflavin bụ onye na-enye aka na mweghachi nke otu n'ime enzymes detoxification imeju kachasị mkpa - glutathione.

Otu 110 g nwere 21.9% nke iwu kwa ụbọchị nke magnesium, ihe na-eme ka arịa ọbara dị jụụ.

Na ọnụego nke 72.5% manganese na 30.5% ọla kọpa. Ihe abụọ a bara uru na-etinye aka na ọtụtụ usoro physiological.

Mmetụta nke ijeụkwụ na ahụ:

Maka iwetulata cholesterol

Otu n'ime uru bara uru nke soy na-emetụta kpọmkwem na obi mmadụ. Dị ka ọtụtụ ọmụmụ egosila, tempeh nwere ike ibelata ọkwa cholesterol site na 30% yana ọkwa nke "ọjọọ" cholesterol (LDL) site na 35-40%.

Iji mee ka shuga kwụsie ike

Ọrịa ọzọ a na-eri tempeh bụ ọrịa shuga, karịsịa ụdị II. Protein soy dị mma maka ndị ọrịa mamịrị, nke ahụ ha anaghị anabata protein anụmanụ nke ọma.

Maka ahụike eriri afọ

eriri eke dị n'ime ngwaahịa soy tempe na-enye mgbochi na ọgwụgwọ nke ọtụtụ ọrịa nke eriri afọ. Ọ na-apụta na eriri soy na-enwe ike ijikọta nsị ma wepụ ha n'ime ahụ n'enweghị nsogbu na sel eriri afọ.

Yabụ, uru nke tempo:

• N'ime ngwaahịa soy niile, tempeh kacha mma.
• O nwere nnukwu ọdịnaya nke protein na vitamin B12 ma bụrụ ezigbo nnọchi maka anụ maka ndị anaghị eri anụ.
• Ọ nwere amino acid niile, calcium, phosphorus, iron, magnesium, vitamin B niile, na eriri.
• Ọ nweghị cholesterol ma ọ bụ gluten.
• Ọ ka mma yana ụtọ karịa soy ma ọ bụ tofu azụmahịa.
• Ọ na-esikarị ike - enwere ike iji ya na pasta ma ọ bụ risotto, tinye ya na ofe, sie ya na poteto, sie ya na mushrooms ma ọ bụ akwụkwọ nri, ma ọ bụ sie ya ma ọ bụ sie ya.
• Natural tempeh nwere obere kalori ọdịnaya na enwere ike iji ya na-enweghị nsogbu site n'aka ndị chọrọ iwepụ oke ibu (ma e jiri ya tụnyere, tempeh na-ese anwụrụ bụ caloric ugboro abụọ).
• A na-etinye ya ngwa ngwa.