Tofu is a type of cheese, made from soy milk, which has many health benefits such as preventing osteoporosis, and because it is a source of protein it is also great for muscle health, preventing exercise injuries, and collaborating for the growth of muscle mass.
This cheese is widely used mainly in vegetarian diets, but it can be consumed by all people, especially by those who want to reduce the amount of fat in the food, as in cases of heart problems or high cholesterol, since it does not have animal fat.
Thus, regular consumption of tofu helps to:
- Prevent and help fight cancer, for containing phytochemicals isoflavones; Prevent breast and prostate cancer, for being rich in antioxidants; Prevent osteoporosis, for being rich in calcium; Decrease cholesterol, for containing omega-3; Prevent the appearance of atherosclerosis, for helping in the control of cholesterol; helping to lose weight, for being low in calories; providing proteins for the maintenance of muscles.
To obtain these benefits, you should consume between 75 and 100 g of tofu per day, which can be used in salads, sandwiches, grilled, baked preparations or as a base for pates.
Nutritional information and how to use
The following table shows the nutritional composition in 100 g of tofu.
| Quantity: 100 g | |||
| Energy: 64 kcal | |||
| Proteins | 6.6 g | Calcium | 81 mg |
| Carbohydrates | 2.1 g | Phosphor | 130 mg |
| Fats | 4 g | Magnesium | 38 mg |
| Fibers | 0.8 g | Zinc | 0.9 mg |
In addition, versions that are enriched with calcium should be preferred, especially in the case of vegetarians who do not consume cow's milk and dairy products.
Tofu Salad Recipe
Ingredients:
- 5 lettuce leaves2 chopped tomatoes1 grated carrot1 cucumber300 g of diced tofu1 tablespoon of soy sauce or vinegar1 tablespoon of lemon juice1 teaspoon of grated ginger1 / 2 teaspoon of sesame oilPepper, salt and oregano to taste
Method of preparation:
Mix all ingredients and season with vinegar, lemon, pepper, salt and oregano. Serve fresh as a starter for lunch or dinner.
Tofu burger
Ingredients
- 500 g of chopped tofu1 grated and squeezed carrot2 tablespoons of chopped green onions4 tablespoons of chopped mushroom4 tablespoons of grated and squeezed onion1 teaspoon of salt1 tablespoon of breadcrumbs
Method of preparation
Place the tofu in a colander and let all the water drain for 1 hour, squeezing the dough at the end to remove any excess liquid. Place in a bowl with the other vegetables also squeezed to remove the water, and add the salt and breadcrumbs. Mix well to form a homogeneous dough and shape the hamburgers. Grill the burgers in a nonstick skillet until browned on both sides.
To help you have a less fat diet, see also the benefits of soy.
