Tofu is not high in calories, with a calorie content of 80 calories/100g.
Tofu is extremely nutritious, containing iron, magnesium, potassium, niacin, copper, calcium, zinc, phosphorus, folic acid, vitamin B1, methionine and vitamin B6. 69.8% of each 100g of firm tofu is water, with 15.7g of protein, 8.6g of fat, 4.3g of carbohydrates and 0.1 grams of fiber, and can provide 611.2 kilojoules of calories.
The high amino acid and protein content of tofu makes it a good supplement to grains. 78% of the fat in tofu is unsaturated and contains no cholesterol, making it known as "plant meat". The digestion and absorption rate of tofu is more than 95%.
Expanded Information:
1, add milk, calcium and lungs
Milk and tofu can be called a perfect match, a plant protein, an animal protein, combined into one, the natural effect is a strong combination.
2, plus egg yolks, blood tofu, calcium make up more.
To eat tofu to supplement calcium, with some Vitamin D-rich foods. Because in the process of calcium absorption and utilization, vitamin D plays a very important role. Although tofu is very rich in calcium, north tofu in calcium than the same amount of milk, but in eating tofu, with vitamin D-rich food in order to increase the effectiveness.
Egg yolks are very rich in vitamin D, so the deliciously smooth egg yolk tofu is an excellent calcium supplement. Animal offal, such as liver, blood is also high in vitamin D, so the white tofu and blood tofu together to make "red and white tofu" is also very ideal. In addition, animal offal such as chicken gizzards and pig livers are also good for increasing calcium absorption in tofu.
3, put green vegetables, fungus, more disease prevention.
Tofu although nutritious, but dietary fiber is relatively lack of, eat tofu alone may bring constipation trouble. And bok choy and fungus are rich in dietary fiber, just to make up for this shortcoming of the tofu. In addition, fungus and bok choy also contain many antioxidant components that can boost immunity and prevent disease, and are better at fighting disease when eaten with tofu.
It should be noted that spinach, amaranth and other leafy greens with a high content of oxalic acid should be blanched before cooking with tofu, so as not to affect the absorption of calcium in tofu.
4, with some meat, protein is well absorbed.
Soybeans have a "plant meat" reputation, it is plant food protein in the most excellent food. Tofu made from soybeans, of course, protein is not bad. However, the amino acid content and proportion of protein in tofu is not very reasonable, nor is it particularly suitable for human digestion and absorption.
Therefore, if you eat tofu and add some very high quality protein foods, you will be able to play a "protein complementary" role with tofu, so that the protein of tofu can be better absorbed and utilized by the human body. These high-quality protein foods are not meat and eggs. Therefore, the minced meat roasted tofu, eggs mixed with tofu, etc., can make the tofu protein better absorption.
5, add seaweed nori, can more iodine.
Tofu can not only supplement the nutrition, but also on the prevention of atherosclerosis has a certain therapeutic effect. This is because tofu contains a substance called saponin, can prevent the production of oxidized lipids that cause atherosclerosis.
But saponin will bring a trouble: cause the body of iodine excretion, if long-term consumption may lead to iodine deficiency. Therefore, eating tofu with some seaweed, seaweed and other iodine-rich seafood together to cook, it is the best of both worlds.
Baidu Encyclopedia - Tofu
People's Daily Online - Tofu consumption taboos 5 with the most nutritious