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                                           TOFU

 

a. Definition

     Tofu also known as bean curd  is a food prepared by coagulating soy milk and then pressung the resulring curds into soft white blocks  . It is a traditionanl componenr in East Asian and Southeast Asian cuisines and has been cinsumed in china fot over 2,000 years . Tofu can be soft , firm , or extra  . It has a subtle flavor and can be used in savory and sweet dishes . It is often seasonrd or marinated to sulit the dish

b. Benefit of Tofu

     There are some benefit of Tofu , that is ;

1.  Contain many nutrient 

       Tofu is a high in protein and contains all of the essential amino acts yourbbody needs . It also provides fats , carbs and wide variety of vitamins and minerals .

    One3-5 ounce ( 100- gram ) serving off Tofu offers : 

• Protein.        : 8 gram 
• Carbs            : 2 grams 
• Fiber             : 1 gram 
• Fat.                : 4 gram
• Manganese  : 37 % of the RDI 
• Calcium.       : 20 % of the RDI 
• Selenium.     : 14 % of the RDI 
• Phosphorus : 12 % of the RDI 
• Coper.           : 11 % of the RDI 
• Magnesium : 9 % of the RDI 
• Zinc.             : 6 % of the RDI 

 This comes with only 70 total calories which makes tofu a highly nutrients-dense food.

2.Contain Beneficial Isoflavones 

    Soybeans cinta in natural plant compounds called isoflavones . This function as phytoestrogens meaning that they can attach to and activate estrogen receptors in your body. This produces effects similiar to the homone estrogen , although they are weaker .

      Tofu contain 20.2-24.7mg of Isoflavones per 3-5 punce ( 100 gram ) serving . Many of health benefits of Tofu are attributed tonits high isoflavones content .

3. Contain Antinutrients 

     Like most plant foods , Tofu contains several antinutrients .

These include : 

• Trypsin inhibitors : These compounds block typsin , an enzyme needed to properly digest protein .
• Phytates : Phytates can reduce  the absorption of mineral such as calcium , zinc and iron .

    However , soaking or cooking soybeans can inactivate or eliminate some of these antinutriebnts . 

     Sprouting soybeans before making togu reduces phytates by up to 56% and typsin inhibitors by up to 81 % while also increasing  protein content by up to 13 % .