Tofu is a beloved food, but is it better to eat it alone or to cook it in combination with other foods? Recently, experts have suggested that tofu should not be "single," and it's best to find a "partner."
Nutritionists believe that the nutritional value of protein in food depends on the types, quantities, and proportions of amino acids that make up the protein. If the amino acids in a protein are complete in variety, abundant in number, and properly proportioned, then the biological value of that food's protein is high, meaning its nutritional value is high. Otherwise, even if the food is high in protein, its nutritional value is not high.
Although tofu is high in protein, its nutritional value is significantly reduced because the content of methionine, an essential amino acid for the human body, is low. How can we maximize its strengths and minimize its weaknesses? The solution is simple: just cook tofu with other animal or plant foods. For example, adding various minced meats to tofu, or pan-frying tofu coated in eggs, allows for better utilization of its rich protein content and enhances its nutritional value.[China Food]
In addition, although tofu is rich in calcium, the absorption and utilization rate by the human body is quite low if consumed alone. If tofu is cooked with a food high in vitamin D, the absorption rate of calcium by the human body can be increased by more than 20 times, thanks to the action of vitamin D. For example, braised fish head with tofu is not only delicious but also a very scientifically balanced dish. This is because the vitamin D in the fish head can improve the body's absorption and utilization of the calcium in tofu.
Some experts also recommend pairing tofu with kelp or other seafood high in iodine. This is because tofu contains a substance called saponin, which, while preventing the production of oxidized lipids that can cause arteriosclerosis, can also lead to the excretion of iodine in the body. Long-term consumption can easily lead to iodine deficiency. Therefore, cooking tofu with kelp is a perfect combination, creating a win-win situation.