Tofu is a recognized nutritious food. It is not only natural and healthy but also simple to make, making it a common home-cooked dish. So, do you know how to make tofu healthier?
The effects and benefits of tofu
1. Delaying menopause: Tofu contains a large amount of flavonoids, which can stimulate estrogen.
2. Preventing cardiovascular diseases: Tofu contains plant protein, which can lower serum cholesterol and triglycerides, protect blood vessels, and help prevent cardiovascular diseases.
4. Nourishing the brain and strengthening bones: Tofu is rich in soybean lecithin, which is beneficial for the growth and development of the nervous system and brain. Additionally, the calcium in tofu is beneficial for the growth and development of teeth and bones.
5. Tonifying and clearing heat: Regular consumption of tofu can replenish the middle energizer, clear heat and moisten dryness, promote the production of body fluids to quench thirst, and cleanse the intestines. It is especially suitable for people with a "heat" constitution, bad breath, thirst, unclear intestines, or for recovery after a febrile illness.
6. Anti-thrombosis: Saponins contained in soybeans can remove free radicals in the body, have significant anti-cancer activity, and can inhibit the growth of tumor cells, platelet aggregation, and have anti-thrombotic effects.
How to eat tofu in a healthier way?
Carp and Tofu Soup
1. Tofu with fish
Tofu is rich in nutrients but lacks methionine, while fish is abundant in it. Fish, on the other hand, is relatively low in phenylalanine, which tofu has in higher amounts. When eaten together, they can complement each other, enhancing their nutritional value. Furthermore, tofu is high in calcium, and fish is rich in vitamin D. Consuming them together can significantly increase the body's absorption rate of calcium, thanks to the vitamin D in fish. Therefore, this combination is especially suitable for the middle-aged, the elderly, teenagers, and pregnant women.2. Tofu with meat and eggs
Although tofu is rich in protein, it lacks an essential amino acid—methionine. When cooked alone, the utilization rate of its protein is low. However, pairing tofu with other meats or eggs can improve the nutritional utilization of the protein in tofu.3. Tofu with kelp
Tofu and its soybean products are nutritious and inexpensive, providing the body with high-quality protein, lecithin, linoleic acid, vitamin B1, vitamin E, calcium, iron, and more. Tofu also contains various saponins that can prevent the production of peroxidized lipids, inhibit fat absorption, and promote fat breakdown. However, saponins can also promote the excretion of iodine, easily leading to iodine deficiency. Kelp is rich in iodine, so cooking tofu with kelp is a very reasonable combination.4. Tofu with radish
Tofu is a plant protein, and excessive consumption can cause indigestion. Radish, especially white radish, has strong digestive functions. When eaten with tofu, it helps with the absorption of tofu, so people won't be troubled by indigestion.5. Tofu with wood ear mushrooms
Although tofu is nutritious, it is relatively low in dietary fiber. Eating tofu alone might cause constipation. However, both vegetables and wood ear mushrooms are rich in dietary fiber, which can compensate for this deficiency of tofu. Additionally, wood ear mushrooms and vegetables contain many antioxidant components that can boost immunity and prevent diseases. When paired with tofu, their disease-fighting effects are even better.
Tofu soup