ʻIke e pili ana i ke kumu waiwai o tofu ? E heluhelu eʻike i ka nui o ke kinikona, nā calories, nā momona a me nā mea kanu i loko o ka tofu, a me keʻano o ka mālama ponoʻana i ka meaʻai e like me nā meaʻai'ē aʻe, ai ka wā i makaukau aiʻoe, e nānā i kekahi mau meaʻai meaʻai ma ka meaʻaiʻai māmā.
Palapala Pūnaewele i Tofu
ʻO ka hapalua o ke kīʻaha kapu o ka'oulu paʻa paʻa i loko o 10.1 maumu o ka protein . ʻO ka mea i manaʻoʻia i kēlā lā i kēia lā, he 56 grams no ka nui o nā kāne a me 46 no ka nui o nā wāhine.
ʻO ka hapa hapalua o ka topa he 4ʻelima ma ke kaumaha a ma lalo paha o 1/3 o kaʻanuʻu he 14 o ka tofu. Ma ka hoʻohālikelike, 1/2 kīʻaha waike waiū he 5.1 grams o ka protein, hoʻokahi 3 o ka egg i 6 maumu a me ka 4 o ka meli honua kahi i pili i 26 grams o ka protein. He kumu maikaʻiʻo Tofu i nā meaʻai meaʻai , no nā mea meaʻai a me nā meaʻokoʻa.
Nā kāleka ma Tofu
ʻO ka hapalua o ke kīʻaha kapu o kaʻawaʻawa paʻa paʻa he 94 calories. Ma ka hoʻohālikelikeʻana, heʻehā o ka pipiʻai honua he 331 calories, 1/2 cup of 2% milk has 60 calories and 4 oz of cheese collections 320 calories.
Palekana Me nā Calories ma Tofu
ʻO Tofu he kumu haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa. I kekahi'ōlelo'ē aʻe, ua emi ka loloa i ka calories (a me nā momona) no ka nui o ka meaʻaiʻai meaʻai i hoʻolakoʻia i loko,ʻo ia hoʻokahi kumu e mahalo nuiʻia ai i nā mea kanu a me nā meaʻokoʻa . Eia keʻano o ke kinipona i ka tofu e hoʻohālikelike ai i kekahi mau meaʻai'ē aʻe: No kēlā me kēia 100 calorie e lawelawe ana,ʻo ka'ofu i 11 grams o ka protein. Ma ka hoʻohālikelike, 100 calories o ka pipiʻai honua e hāʻawi 8.9 grams o ka protein, a he 100 calorie ka hanaʻana i ka hīnaʻi i 6.2 mau kala.
ʻO ka momona a me ka Cholesterol Content in Tofu
ʻO ka hapalua o ka kīʻaha kapu o kaʻoka paʻa paʻa i loko o 5 mau momona. Loaʻa nāʻoihana kūʻai i ka momona momona aʻo 1.5 grams ka momona o kēlā me kēia lawelawe. 4 o nā pūʻai pipi kahi e hoʻonui ana i 15 grams o ka momona a hoʻokahi huamoa he 5.5 grams o ka momona. ʻO Tofu kahiʻai cholesterol-free , e like me nā mea kanu a pau.
Ma ka hoʻohālikelike,ʻo ka hapalua o ka hapalua o ka waiū he 9 mg o ka cholesterol, 4 aʻoi aku ka iʻa he 75-100 mg o ka cholesterol a me ka 4 oz o ka pipiʻai honua e pili ana i 113 mg cholesterol.
Kaomi i kaʻikeʻo Tofu
ʻO ka hapalua o ka kīʻaha kapu o ka tofu waiwai i loko o 227 mg o ka calcium aiʻole 22% o ka RDA. Hiki i kahi o Tofu ke emi mai kahi liʻiliʻi liʻiliʻi ma muli o ka laikini a me keʻano i hanaʻia ai no laila e heluhelu i ka lepili inā piliʻoe. ʻO ka'ōlohelohe o Silken e pili ana i 133 mg, e pili ana hoʻi i ka laikini.
ʻO ka mea hao o Tofu
ʻO ka hapalua o ka kīʻaha kapu o ka tofu waiwai e pili ana i 1.82 mau hao, akā hiki keʻano likeʻole kēia, ma muli o ka laikini. ʻO ka RDA no nā wahine he 18 mg, a he 8 mau mau kāne no nā kāne.
Hui a me Non-GMO
ʻO nā mea he nui,ʻo ka hapanui o nā mea kūʻai a pau i kūʻaiʻia mai nā mea kanu a me nāʻano kīnāʻole i hoʻopiliʻia, a ma keʻano he bonus i ukuʻia,ʻo ka uku likeʻole a me kaʻole GMO topa. E nānā i ka'ōmole Nasoya, Mori-nu a me nā mea'ē aʻe eʻai i ka topa, a heluhelu i ka lepili inā he mea nui ia iāʻoe.
ʻO ka Recipes Tofu
Hoʻomaka e hoʻomaka e kuke me ka tofu? Eia kekahi mau mea lawaiʻa topa kalo maʻalahi e ho'āʻo ai, aiʻole, inā ua kauʻoe i luna o ka silina tofu, eia kekahi mau māka me ka hoʻohana waleʻana i ka toka kala .
E nānā hoʻi: