Tofu a healthy food ingredient
Tofu is a food ingredient made from processed soybeans. It is suitable for vegetarians as a substitute for meat, milk, and eggs, especially during the Vegetarian Festival. It is inexpensive and easy to find in markets or convenience stores. At present, it has modified with other ingredients such as cheese, fish, or made into a dessert like tofu pudding or a drink like fresh milk soy milk, making it suitable for consumption by people of all ages.
Types of tofu
Hard type
- Made from soy milk mixed with magnesium sulfate until it precipitates. It has a white appearance.
- If you want it to be more flexible or firm, you can coat the surface with turmeric, which gives it a yellow color and is used in various dishes such as Pad Thai and Mee Kati.
- You can adjust the ingredients to be soft and warm for frying and use in dishes such as braised eggs.
Soft type
- Soy milk is mixed with calcium โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที sulfate until it precipitates. It is boiled with turmeric, so it has a yellow, soft color. When fried, it is crispy on the outside and soft on the inside.
- If you want to make stuffed tofu, it will take less time to make.
Tofu rolls
- Made from tofu mixed with eggs, packaged in tubes and sticks, it is often used in clear soup.
Japanese tofu
- Soft tofu is made from the sediment that has been stirred into soy milk.
- Aburaage is a sheet-like form that is fried.
- Atsuage – fried tofu that is crispy on the outside and soft on the inside.
Nutrition of tofu
Every 100 grams of tofu contains nutrients that are divided into percentages as follows:
- Protein 7.4
- Fat 3.1
- Sugar 2.7
With various minerals, measured in milligrams, including:
- Calcium 277
- Phosphorus 57
- Iron 2.1
It also contains vitamins B1, B2 and B3, manganese, copper, zinc and selenium, as well as amino acids that the body cannot synthesize on its own.
What are the benefits of tofu?
- Contains lecithin which helps reduce fat.
- Higher protein than some meats
- Low sugar, suitable for diabetics
- Promotes the functioning of the nervous system and brain.
- Easy to digest, suitable for those who have oral and dental problems as well as digestive disorders.
- It is a food for people with anemia because it is rich in iron.
- The body can adjust the secretion of hormones to balance because there are substances that help accelerate enzymes.
- T-cell function is more efficient.
- Good for women because it contains phytoestrogen that helps delay menopause and reduce the risk of breast cancer.
Selecting tofu before cooking
- Is the packaging well wrapped or has it just been made?
- No white cloudy water leaks out.
- No sour smell
- It is off-white in color, not dark and free from dark spots.
- For egg tofu tubes, you should check the manufacturing date, month, and year and expiration date on the packaging.
- Tofu that has been left out for 1 day and has not spoiled should not be consumed because it is at risk of being exposed to preservatives.
- You should not buy in large quantities.
- If there is leftover tofu, you can boil it and put it in the refrigerator. It can be stored for 7-15 days.