How to make tofu nutritious
As a traditional soybean product, tofu not only has a delicate taste, but is also rich in high-quality protein and various nutrients. In recent years, with the popularization of the concept of healthy eating, the nutritional value of tofu has attracted much attention. This article will combine the hot topics and hot content on the Internet in the past 10 days to discuss how to make and eat tofu to maximize its nutritional value, and provide structured data for readers' reference.
1. Nutritional value of tofu
The main nutrients of tofu include protein, calcium, iron, magnesium and multiple vitamins. The following is the nutritional content of tofu per 100 grams:
| Nutritional information | Content |
|---|---|
| protein | 8-10 grams |
| fat | 4-5 grams |
| carbohydrates | 2-3 grams |
| Calcium | 130-150 mg |
| iron | 3-4 mg |
| magnesium | 40-50 mg |
2. How to make nutritious tofu
1.Choose high quality raw materials: The key to making tofu is to use non-GMO soybeans and purified water. High-quality soybeans are high in protein and contain no pesticide residues.
2.Soaking and Grinding: Soybeans need to be soaked for 8-12 hours, fully absorbed and then ground into a slurry. When grinding, the water temperature should be controlled at 70-80°C to help retain nutrients.
3.Dispensing skills: Traditional brine (magnesium chloride) or gypsum (calcium sulfate) paste can increase the calcium and magnesium content of tofu. The gluconolactone dotting rule that has become popular in recent years is more suitable for people who pursue a delicate taste.
3. Recommended nutritional combinations
Although tofu is rich in nutrients, its nutritional value can be further enhanced by combining it with other ingredients. The following are the most popular tofu pairing plans on the Internet:
| Pair with ingredients | Nutritional benefits | Popular recipes |
|---|---|---|
| kelp | Supplement iodine and promote calcium absorption | Kelp and tofu soup |
| spinach | Iron and vitamin K supplements | Spinach mixed with tofu |
| eggs | Improve protein utilization | Steamed Egg with Tofu |
| Mushrooms | Enhance immunity | Mushroom and tofu stew |
4. The impact of cooking methods on nutrition
Different cooking methods will affect the retention rate of tofu nutrients. The following is a summary of hot topics discussed by nutrition experts in the past 10 days:
| cooking method | Nutrient retention rate | Suggestions |
|---|---|---|
| Cold salad | More than 95% | Suitable for soft tofu |
| steaming | About 90% | retain moisture and nutrients |
| fry | 60-70% | High oil content |
| BBQ | Below 50% | prone to produce harmful substances |
5. Tofu consumption suggestions for special groups of people
1.children: It is recommended to choose soft tofu with fish or eggs to supplement DHA.
2.elderly: Lao tofu is more suitable and can supplement calcium to prevent osteoporosis.
3.fitness crowd: High-protein tofu paired with chicken breast provides high-quality protein.
4.vegetarian: Pay attention to the combination of tofu and grains to improve protein integrity.
6. Recommended popular tofu recipes on the Internet
According to the analysis of social media data in the past 10 days, the following tofu recipes have attracted much attention:
| Recipe name | Core nutrition points | heat index |
|---|---|---|
| Low-calorie Korean tofu pot | High protein, low fat | ★★★★★ |
| Thai Mango Tofu Salad | Vitamin C + plant protein | ★★★★☆ |
| Japanese cold slave tofu | Retain original flavor and nutrition | ★★★★☆ |
| Sichuan style mapo tofu | Appetizer for meal | ★★★☆☆ |
Conclusion
As a nutritious and healthy food, tofu can maximize its nutritional value through reasonable production methods, scientific combination and appropriate cooking methods. It is recommended to choose a suitable way of eating tofu according to personal needs and health conditions, so that this traditional delicacy can add points to the health of modern people. The recent heated discussion on the nutrition of tofu across the Internet also reflects that the public’s attention to healthy diet continues to increase. Innovative ways to eat tofu in the future are worth looking forward to.
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