Tofu pudding, dried tofu, bean curd sticks,
thin bean curd sheets, mock chicken, fermented black beans,
bean paste, fermented tofu, stinky tofu, soybean juice
Just thinking about these soy products
makes Uncle drool uncontrollably
Though they all share soybeans as their mother,
their nutritional value varies greatly
Today, Uncle will teach you how to eat them
1.Tofu:
Rich in plant protein, with considerable calcium content
Recommended preparation
Has a coarse texture
Ideal for stuffing or stir-frying with vegetables
Recommended Preparation
Its soft, tender texture
is ideal for stir-frying or mixing into dishes. Tofu contains abundant plant protein
along with
calcium, magnesium, soy isoflavones, phytosterols, and more. The JAMA Internal Medicine journal
JAMA Internal Medicine
published a study examining the long-term health impacts of different protein sources.
Results showed that
compared to animal protein,
each 3% increase in daily plant protein intake
reduced premature mortality risk by 10%.
2.
Dried Tofu:
A calcium powerhouse rich in minerals
Recommended Preparation
Cold tofu skin salad or stir-fried with vegetables
Pressed and concentrated tofu skin
boasts exceptional calcium content among soy products
Additionally
it is rich in protein, iron, zinc, and other nutrients
and stores well for extended periods
3. Tofu pudding:
Rich in minerals, ideal for breakfast
Recommended preparation
Available in savory or sweet styles
Choose based on personal preference
>Silken tofu boasts a smooth, velvety texture
Its protein content is comparable to soy milk
When coagulants like calcium sulfate or magnesium chloride are added during production
Mineral content significantly increases
High water content makes it easily digestible
An excellent breakfast option!
4. Dried Tofu Skin:
Concentrated with multiple vitamins and minerals
Recommended preparation methods
Can be used in cold salads
Or incorporated into soups or stir-fries
Tofu skin is high in protein and rich in Vitamin B1, Vitamin B2
Vitamin E, carotene
Calcium, magnesium, potassium, and other nutrients
Making it a highly nutritious soy product
5.Fermented Tofu:
An excellent source of vitamin B12
Recommended Preparation
Enjoy as a side dish or simmer with vegetables
Dubbed "China's cheese"
for its nutritional and textural similarities to dairy
Fermented soybean paste, fermented tofu, soybean sauce, soybean juice
and other fermented soy products
are all made by fermenting soybeans or soy products
After microbial fermentation
the content of B vitamins increases significantly
especially vitamins B2 and B12
However, fermented tofu generally has high salt and purine content
Those with hypertension, gout, or kidney disease should consume it sparingly
6. Tofu Pudding:
Rich in calcium with a meaty texture
Recommended preparation:
Served in sauces or cold salads,
as it is pre-seasoned,
so salt intake should be controlled during cooking.
Each 100g of tofu pudding contains 16g of protein
and is not much lower in salt content
than chicken thigh meat (20g per 100g),
hence the name "vegetarian chicken".
It also boasts a remarkably high calcium content,
making it a true all-rounder among soy products.>Compared to chicken thigh meat (20g per 100g),
it's not much lower.
No wonder it's called "vegetarian chicken."
Its calcium content is also remarkably high.
It truly stands as an all-around champion among soy products.
Don't rush off yet!
Soy products are so delicious and excellent—
everyone should give them a try.
Let's cheer for soy products!
References:
[1] Li Qing. Can Patients with Chronic Kidney Disease Consume Soy Products? [J]. Health Panorama, 2020, (9): 60-61.
[2] Song Qisi. Are You Actually Eating Soy Products Every Day? [J]. Family Medicine, 2020, (7): 38-39.
[3] An Guangjie, Jin Ying, Zhang Peiqi, et al. Degradation of Antigenic Proteins and Changes in Nutritional Properties During Soybean Sprouting [J]. Chinese Journal of Grain and Oil, 2020, 35(8): 42-47.
[4] Sun Yue, Li Guanxi, Peng Xiangyong. Study on Changes in Major Nutrients During the Soaking Process of Soybean Sprouts [J].Journal of Qufu Normal University (Natural Science Edition), 2019, 45(1): 82-85. DOI: 10.3969/j.issn.1001-5337.2019.1.082.
[5] Zhuang Yang, Chen Lu, Tian Cheng, et al. Nutritional Components, Textural Characteristics, and Partial Correlation Analysis of Fermented Bean Curd [J].Food Science, 2020, 41(3): 80-85. DOI: 10.7506/spkx1002-6630-20190802-028.
[6] Song Rui, Deng Yuanxi. Nutritional Value and Developmental Utilization of Soybean Products. Bulletin of Anhui Agricultural Sciences, 2018, 24(12): 112-114.
[7] Zhang Jianping, Xie Chunzi. Quantitative Characterization of Nutrients, Functional Components, and Flavor-Contributing Amino Acids in Different Fermented Bean Curd Pastes [J].Food Science, 2020, 41(6): 246-251. DOI: 10.7506/spkx1002-6630-20191015-138.
[8] Li Zaigui. Edamame: A Nutritionally Exceptional "Cross-Border" Food [J]. Family Health, 2019, (8):14-15.
[9] Zhao Lei, Zhu Jie, Su Enyi, et al. Changes in Quality and Protein Structure During Soft Tofu Processing[J]. Food Science, 2019, 40(1): 62-69.DOI: 10.7506/spkx1002-6630-20180607-096.