Tofu cheese Stewed vegetables with tofu. Is there any harm?

Beneficial features

Tofu, without a doubt, the record among the products on the content of protein. That is why it is often given a fairly original name, among which you can find "square egg" or "boneless meat."

Vegetable protein, which is so rich in this product, has the unique ability to reduce cholesterol levels in the blood by up to 30%. That is why dishes from it are so useful for many people suffering from diseases of the cardiovascular system. They are also good for allergy sufferers who do not tolerate milk proteins, as well as for athletes seeking to increase muscle mass.

The use of tofu in terms of medicine

Eating tofu improves kidney function and even helps dissolve gallstones. Doctors believe that the isoflavones of soybeans play an important role in removing from the body of a very dangerous dioxin - a carcinogen that provokes cancerous tumors.

Tofu is very useful for women, as the phytoestrogen contained in it helps to maintain optimal levels of sex hormones, especially during menopause.

Tofu in cosmetology

The use of tofu in cosmetology for many Russians is still considered exotic. But Chinese women like to use soy cheese as an ingredient in bleaching masks.

To do this, soft tofu is pounded with 1 teaspoon of olive oil and applied to previously cleansed and steamed face skin. It is enough to hold this mask for 10 minutes and then wash it off with cold water. It makes the skin soft and velvety, moisturizes and whitens it.

Tofu Slimming

Japanese women, trying to lose weight, replace meat and rice in their diets for tofu and cabbage. Practically without limiting themselves in the amount of food consumed and without changing their usual way of life, in this way they manage to lose from 7 to 14 kg.

Given that their physique is rather tiny, this weight loss is quite significant. By the way, the "tofu diet" is considered by them the most effective and the most common.

Good to know

There are a great many varieties of tofu in Japan and China. Most common:

"Thick" tofu (Western and Asian). Most of all it looks like our usual cheese. Used in fried or smoked form, as well as an ingredient for salads.
Silk tofu. It has a soft, greasy consistency. It is used to prepare various sauces, soups and desserts.
"Smelly" tofu. It has a strong peculiar smell and is highly appreciated in Shanghai cuisine. Europeans virtually unknown.

Especially for netkilo.ru - Irina Pashkova

Tofu cheese - the beneficial properties of top soybean product

Despite the very specific smell, which is somewhat reminiscent of rotting garbage, tofu is quite a popular product, especially among fans of Asian cuisine.

This soy product is in great demand on the streets of Taiwan, in Indonesia and China. Tofu is fried and served with sweet sauce, stewed and served as a side dish or marinated in seawater for several days, weeks, or even months.

To tofu as a valuable source of vegetable protein are not indifferent to those who adhere to veganism. According to its taste, this product may well replace the usual cheeses made from goat or cow's milk, and even meat.

It is enough to replace with tofu some meat dishes that clog arteries with saturated fats, and the level of cholesterol in the blood will significantly decrease. Scientists believe that soy milk, fermented tofu, and a number of other soy products are promising means of preventing breast and prostate cancer. Although for the final conclusions will require a lot of research.

To obtain tofu, soybeans are ground, squeezed milky liquid, allowed to thicken and squeeze. After drying, the soy mass turns into a gelatinous substance, which is easily diced. The fermented diet product is ready to eat.

What is the use of tofu cheese?

The power of probiotics

Since tofu is a fermentation product, it contains beneficial probiotic microorganisms that live and multiply in the human intestine, promoting proper digestion.

Despite the fact that today in Russia and the United States the main source of probiotics is yogurt, soy products have a chance to win the hearts of consumers. But this will happen only if the beneficial properties of tofu become widely known, for example, the antioxidant power in the fight against free radicals.

Diabetic product

In January 2010, medical media reported that eating some fermented soy products (such as tofu and tempeh) can prevent or stop the development of type II diabetes.

The fact is that in these products, scientists have found specific isoflavonoids and biologically active chains of peptides, which increase insulin production and reduce resistance to it.

Vegetarian protein

There is a mistaken view that vegetarians do not get enough protein from food compared to meat lovers. Despite the fact that fruits and vegetables mainly consist of carbohydrates, they contain almost all the amino acids needed by the human body.

For example, both tofu and meat contain high-grade protein. Although there is less protein in the soy product: per 100 g of 17.1 portions of vegetable protein. In other words, from 290 g of tofu you can get as much protein as 150 g of lean meat.

Regular consumption of large amounts of tofu provides the body with enough energy, protein, fat, carbohydrates and fiber. But the main thing is that this fermented product has significantly less triglycerides and low-density lipoproteins that make up the “bad” cholesterol than in meat products.

As a result, regular consumption of tofu in food reduces the risk of developing diseases such as atherosclerosis, hypertension, and other cardiovascular diseases. However, in the process of frying, this product quickly absorbs vegetable and animal oils. At the same time its dietary properties “suffer”.

Other useful qualities of tofu

As you know, eating soy products helps women to ease the many unpleasant consequences of menopause, as well as reduce the risk of developing breast cancer.

Another useful point about tofu is the strengthening of bones in middle-aged and elderly people, the prevention of age-related changes in bones and joints, the prevention of osteoporosis.

All this was made possible thanks to high concentrations of calcium and vitamin E in the product, but the main thing is phytoestrogens such as daidzein and genistein. As it became known, these substances reduce bone loss in the lumbar spine during postmenopause and perimenopause.

Many have heard about this product, but, unfortunately, not all have tried. The reason is banal - with seemingly such a variety and abundance of various food products in stores, this cheese is not everywhere. First of all, this applies to those settlements that are located at a distance from large cities, where this cheese is no longer a wonder.

And since everything is new sooner or later, but is spread everywhere, then knowing about this food product will also not be superfluous, especially since the beneficial properties of tofu cheese are known for a long time. Perhaps someone has already managed to love it, and often uses it for culinary purposes, but still does not know that it is a valuable food product, which means that its use not only delights the taste buds, but also benefits the body.

What is this innovation and why we did not know about it before?

History of

Tofu cheese is a bean curd that is very rich in proteins and is made from soybeans, therefore it is different from ordinary cheeses and it has practically no own taste. This can be attributed to pluses, as for culinary purposes its use becomes universal.

Since tofu is made from soybeans, and this plant of the legume family is home to East Asia, we also learned about this food product relatively recently. Only in the second half of the last century, Western countries had a chance to get acquainted with this cheese closer, and in such a short time have time to fall in love with it.

The exact origin of tofu cheese is unknown, and therefore there are several legends about this. One of them says. One day, the court cook decided to add nigari in a mashed soy bean - a special substance that is obtained by evaporation of sea water. Thus, he wanted to give and improve the taste of the dish, but it curled up and turned into cottage cheese. It had to taste, stuck and continues to be popular until now. In addition, it was noticed that its use strengthens health, and therefore prolongs life.

Since then, a lot of time has passed - after all, it was in the II century BC in China, and tofu cheese not only did not lose its relevance as a food product, but also managed to overcome borders and conquer many countries due to its beneficial properties. It is one of the staple foods in Japan, Vietnam, Thailand and Korea.

Cooking method

With the development of technology, additives that are used to make tofu have somewhat changed, but in general the process has not changed much compared to how it was prepared before.

At that time, soybeans were soaked in cold water until they were swollen. Then they were ground and received soy milk. It was boiled with the addition of sea salt and gypsum, as a result of which it was curved. The resulting cottage cheese was sent under the press, and in the end we got a diet product.

In modern production, soybean milk or soybean powder is also used. And they concoct it by filtration or heating with the addition of calcium sulfate, citric acid, or magnesium chloride (nigari). Cottage cheese is pressed and stored in sealed containers of water, as in other, and many other types of cheeses.

Beneficial features

We have learned a lot about this product, but does it deserve such attention? First of all, in tofu a huge amount of high quality digestible protein. And since it is a protein of plant origin, it is valued by vegetarians and people who keep fast. This is an excellent substitute for meat and various products of meat origin.

With a fairly low amount of calories (about 70 per 100 grams of product) and the absence of cholesterol, it contains the necessary amino acids to maintain good health. It contains calcium, iron, selenium, magnesium, folic and linoleic acid, choline, vitamins E, B. There are practically no carbohydrates (0.6) and a small amount of fat (4.2). Tofu cheese is perfectly absorbed by the body. It can be used by people who have allergic reactions to milk protein. It is noticed that regular consumption of this cheese reduces the risk of developing malignant tumors and cardiovascular diseases. It is useful to eat for people who are overweight, suffering from gastritis and diabetes.

Types of Tofu Cheese

Despite the classic recipe of preparation, tofu cheese, as well as other types of cheese, may differ in density and production method.

Solid (dense) - it is the usual tofu cheese, has a dense texture, similar to mozzarella cheese. Ideal for smoking, as well as frying and frying. To add spice to the composition may include various additives. In turn, this cheese is divided into two types:

Asian - the consistency is less dense and contains a lot of water;

Western - the consistency is denser and contains little water.

Soft (silk) tofu - its consistency is reminiscent of tender pudding. Of all the types of tofu, it contains the most water. Mainly used for steaming, sauces, soups and in sweet dishes.

Stinky tofu - the most popular in China, in Shanghai cuisine. Since it has a strong specific smell, this product is not for everybody.

We are usually used to seeing thick cheese with a neutral smell on the shelves. In fact, there are many varieties of tofu. In the production of it can add nuts, paprika, various spices and spices. From this it acquires a taste and aroma. In Western countries, smoked tofu is very popular.

How to choose and store tofu

Classic natural tofu contains only three ingredients:

2. soybeans (soybeans)

3. coagulant, i.e. coagulant. This may be nigari, magnesium chloride, or calcium sulfate.

When you buy tofu by weight, smell it - cheese should not smell sour. It should be stored in the refrigerator, in a container with water. Water changes daily and is not suitable for eating.

Tofu is a bean curd well known to all vegetarians, who came to Japanese cuisine from China.

The soy bean curd is produced by adding a thickening agent to the fresh, hot soy milk. Usually for the manufacture of tofu using nigari (it consists of calcium sulfate - a natural mineral). Tofu can also be produced with the help of oxidizing products such as lemon juice or vinegar. Then the cottage cheese is pressed into a dense briquette.

They began to use tofu in China even 200 years before our era. Although the history of the creation of tofu has been lost for centuries, a Chinese legend says that for the first time tofu was cooked by chance. One Chinese cook added nigari in mashed soy beans for the flavor, and accidentally got cottage cheese, which is now called tofu.

Today tofu is one of the everyday foods in Asian cuisine and is very actively used by vegetarians around the world. Gentle bean curd is sold in thousands of special shops and from trays on Asian streets.

Tofu is a product without taste and smell, its consistency allows you to prepare a variety of dishes from it. He is good at making sauces and pastes. It can be used in the preparation of soups and main courses of vegetables and cereals. It is successfully used in the preparation of puddings and ice cream, while baking cakes and pies.

Tofu is of two kinds: soft and hard. For cooking soups, it is better to use softer varieties of tofu. In other dishes, solid tofu is better suited. Hard tofu is easier to handle. The consistency of the product is directly related to the protein content. Dense and less wet cottage cheese contains more proteins.

Tofu is usually sold in vacuum packages, in sealed packages filled with water. Most brands of tofu are pasteurized in processing plants. The pasteurized product does not need any cooling while it is in the closed state, and unpasteurized tofu should be stored in a cool place. The remains of unused tofu need to be washed and filled with water. Change the water every day, and use tofu for a week. Water keeps tofu from absorbing the aromas of other foods.

Tofu can be frozen for up to 5 months. The consistency of it at the same time becomes more elastic, "meat", and the taste of ready-made dishes changes. Thawed tofu has a pleasant, caramel color and is great for pickling or roasting.

Useful properties of tofu

Tofu is an excellent source of high quality protein. It contains all nine amino acids that people should consume to maintain good health. Tofu is also a good source of calcium and dietary fiber.

Tofu is a valuable and healthy product that is suitable for the preparation of dietary, low-calorie dishes. In Japan, tofu make baby food. Dioxin is well excreted from the human body in the diet of which tofu is present. The product is indicated for lowering cholesterol. The product contains a significant amount of microelements and vitamins of group B.

Tofu contains ingredients that prevent the onset of chronic diseases: cancer and heart disease.

Extremely nutritious, low in fat and tofu sugar is made from soybeans, which are first boiled and crushed, then the resulting soy milk is separated and curried with a coagulant. Warm soy mass is placed for several hours in the form, and then in a tank with water for further cooling. In the water, tofu becomes harder. The bottom of the forms, which put the tofu, covered with cotton cloth: it holds the tofu, but misses the water.

On the sides of the tofu pieces made in this way, a characteristic fabric print is often visible. Such tofu is called ordinary, or momen-gosi (that is, tofu filtered through cotton), in contrast to more gentle and soft kinu-goshi (filtered through silk), sold in the West under the name of silky tofu. Kinu-gosi are made from thicker milk and do not squeeze water out of it. Both Momen-Gosi and Kin-Gosi have a creamy white color.

Dangerous properties of tofu

Despite such a huge amount of useful properties, doctors pay special attention to the content of phytic acid in this product, which in the process of digestion binds many mineral substances, such as iron, calcium, magnesium and zinc.

Soy foods, which include tofu, are not desirable for feeding babies and pregnant women. In addition, their regular use contributes to a decrease in the concentration of spermatozoa in men.

Do not abuse tofu for people suffering from diseases of the endocrine system, since its excess causes their aggravation.

It is also important to know that if the soybeans from which tofu was later made were grown in an ecologically polluted area, it most likely absorbed harmful substances and became unsuitable for human consumption.

One way to make a delicious tofu-based dish. Perfect for people who are tired of meat, as well as those who adhere to the Dukan diet.

Calories and nutritional value per 100 g

In 100 grams of tofu there are only 55-70 kcal (depending on the type), 1.9 grams of fat, 2 grams of carbohydrates and 7.4 grams of protein. Such nutritional value of this type of cheese makes it an ideal companion for low-calorie dishes. Tofu is rich in various B vitamins, a product recommended for lowering cholesterol. 100 grams of this cheese contains 0.8 mg of zinc, 8.9 mcg of selenium and 193 mcg of copper, it is also worth noting the high content of iron in tofu - 5.36 mg.

Useful properties of tofu

Scientists have proven anti-cancer properties of this product, as well as successful prevention of heart disease, which provides components of tofu. This incredibly nutritious product is devoid of sugar, and its fat content is minimal. With tofu, the human body receives 9 essential amino acids, the necessary dose of calcium and fiber. This product is able to become a full-fledged substitute for meat in the human diet without creating health problems.

Tofu is recommended to use as part of a low-calorie diet, which will not only reduce body weight, but also strengthen the human cardiovascular system. In addition to meat, tofu can act as a substitute for eggs and milk, for people who cannot use these products in their diets. By the way, soft tofu with cocoa and sugar is a great filling for cakes. And if a solid tofu bar is smoked with meat, then it will be very difficult to distinguish it from ham.

Since cheese itself has no taste, it acts as an ideal filler for various dishes, especially salads, without changing the taste of the main ingredients. Moreover, the cheese itself absorbs all tastes, like a sponge. If you leave it in any dish, then after a while the tofu cubes will have the same flavor and aroma.

Tofu cheese - useful properties, use and recipes

by Oksana Tkalenkodata: 02/04/2015

The admirers of oriental cuisine probably discovered tofu for a long time, but for the most part of the inhabitants of our region it still remains something exotic and incomprehensible. In fact, this product is the eastern analogue of the usual curd us. That's just it is not prepared from cow's milk. Tofu is a completely vegetable product, and milk made from soy beans is used for its production. Despite this, this cheese with confidence can be called one of the best sources of protein. Due to these qualities, tofu is often referred to as "boneless meat".

Tofu cheese history

Among Japanese and Chinese, tofu is extremely popular and is considered almost a cult product. It has a long history, and there are many legends about its appearance.

Contrary to popular belief, tofu is not home to Japan. For the first time, cheese appeared in China. According to one of the legends, he was accidentally received by one of the cooks of the emperor. The servant, wanting to please his master, decided to improve the taste of soy puree and in the process of cooking he added nigari to him, a salt solution obtained by evaporation of seawater. This led to a chemical reaction, due to which the puree coagulated. The resulting dish was liked by the cook, and subsequently all the Chinese. From tofu, they learned how to cook a variety of dishes and he firmly entered into the usual diet of the inhabitants of the Middle Kingdom.

Tofu cheese came to Japan thanks to Buddhist monks. At first, bean curd was used only in monasteries and only as ritual food. Later he became known more widely, but for a long time was considered a delicacy and was available only to the rich. Well, outside of eastern countries, tofu became known quite recently - only in the second half of the twentieth century, when vegetarianism and the ideas of healthy eating became particularly popular.

Tofu cheese - the benefits and harm

Perhaps the most basic and valuable property of tofu is the high content of protein in it, moreover, it is high-grade, close in composition to the animal. Soy cheese in quantity, available protein, surpasses even such well-known sources as eggs and beef. But unlike protein products of animal origin, which lead to an increase in blood cholesterol, tofu, by contrast, reduces its performance by almost thirty percent. Therefore, the use of soybean curd can be a good prevention of many diseases associated with the heart and blood vessels. However, this is not all the beneficial properties of cheese. Consider the most popular:

Tofu Cheese - Good

Tofu is rich in vitamins and minerals. Among them are calcium, iron, vitamin E, vitamin B 12 and many more other beneficial substances.
Cheese helps to remove from the body dioxin, a substance contributing to the development of cancer.
The calorie content of tofu cheese is insignificant. One hundred grams of this product contains only 73 calories. Along with high nutritional value, this makes bean curd the perfect food for dieters.
Soy cheese contains phytoestrogens. These substances are a plant analogue of female sex hormones. They are especially useful for representatives of the weaker sex during menopause and hormonal disruptions.
Tofu is an easily digestible product, it improves kidney function and helps dissolve gallstones.
Suitable for people suffering from milk allergy.

With such a huge amount of useful properties, tofu is also considered a harmless product. According to scientists, soy cheese can be harmful to the body only if it is consumed excessively. For all men, this threatens to reduce the concentration of sperm, for women - an excess of phytoestrogens, for people suffering from endocrine diseases - an exacerbation of the disease. In addition, phytic acid contained in tofu, in the process of digestion binds some minerals, which complicates their absorption.

Tofu in cooking

Soy tofu does not have a pronounced taste, it can even be called bland. The same goes for smell. However, bean curd has one very remarkable property - to adopt the tastes of other products. Therefore, tofu dishes can be very different - sour, salty, spicy, sweet, etc. This cheese goes well with completely different ingredients, you can stew, fry, bake, boil, pickle add to salads, soups, desserts, etc. For example, if tofu is smoked, to taste it will be practically indistinguishable from ham, and after mixing it with cocoa and sugar, a wonderful creamy chocolate cream will be released. Methods of using soybean curd in cooking are varied and limited only by the imagination of the cook.

Types of Tofu Cheese

Today, tofu is made using almost the same technology as hundreds of years ago. The only difference between these processes is that now more often cheese is made not from soy beans, but from soy powder, which, unlike beans, does not need to be cooked and kneaded. The milk produced from these products is separated and then coagulated with the help of a coagulant. Nigare is most often used as a coagulant, but sometimes it is replaced with lemon juice or vinegar. After curving, the mass is heated, laid out in forms and cooled in water.

Soy Tofu produce hard and soft. Dense species have a high protein content and less moisture. In their manufacture, cotton cloth is placed at the bottom of the forms in which the curdled mass is placed. Since the liquid passes through the cotton quite well, the cheese goes solid. This tofu cheese is called the usual "cotton" or momen-gosi. It is of two types: “Western” - solid, dense, almost devoid of moisture, and “Asian” - softer and watery.

To make a softer cheese, the curd mass is filtered through a click. This type of tofu is called kin-gosi or "silk". It has a creamy consistency and is usually used to make soups, sweets, sauces or mashed potatoes.

Modern manufacturers often prepare tofu with all sorts of additives. It enriches the taste of the cheese itself, but also leads to the loss of its neutral taste.

Tofu - cooking at home

Since the technology of tofu is not so complicated, everyone can make it at home. We consider two options for cooking - from soybeans and flour.

Tofu recipes:

Bean Tofu. First you need to make soy milk. To do this, pour a pound of soy beans with water with a pinch of soda and periodically replace it, infuse them for 24 hours. Wash the swollen beans thoroughly and then mince twice. Fill the resulting mass with three liters of water and stirring occasionally, infuse it for four hours. After that, strain and squeeze the mixture through cheesecloth. As a result, you will have soy milk. To make tofu cheese, boil a liter of milk for about five minutes, remove from the heat and add half a teaspoon of citric acid crystals or juice of one lemon to it. While stirring the liquid, wait until it collapses. Then fold the clean gauze in several layers, strain the curdled milk through it and squeeze the resulting clot.
Tofu Cheese - Flour Recipe. In a saucepan, place a glass of soy flour and a glass of water, mix the ingredients thoroughly, then add two cups of boiling water to them. Boil the mixture for a quarter of an hour, then pour six tablespoons of lemon juice into it, mix and remove from the stove. Wait until the mass settles, then strain it through the folded gauze. From a given amount of products should go around a glass of soft tofu.

In order to make the soy cheese harder, it will have to be placed under a press and taken out of gauze for some time without taking it out of gauze.

How to store tofu

Tofu, bought in a store or cooked by yourself, stored in the refrigerator. However, before placing the cheese in the chamber, it is necessary to fill it with lightly salted water. This will prevent the product from absorbing odors and provide better preservation. In this form, bean curd can be stored for up to seven days.

Tofu - one of those products that causes heated debate.

Some argue that it is universal and beneficial to health.

Others believe that it is a modified poison and avoid it at all costs.

And, it is quite normal that the question “What is tofu?” Will be of interest to you, especially in that part, can it be useful in your diet or not.

In this article we will look at tofu in detail, its effects on health, both good and bad.

What is tofu?

Tofu is a product of condensed soy milk, which is pressed into solid white blocks. It first appeared in China, and its cooking process is very similar to cheese making.

It is rumored that the Chinese chef invented tofu more than 2,000 years ago, accidentally mixing a batch of fresh soy milk with nigari (magnesium chloride).

Nigari, this is what remains after the extraction of sea salt. This mineral-rich coagulant is used to help tofu harden and take shape.

Fresh tofu looks like this:

Most of the soybeans in the world are grown in the USA, and a very large part of them is genetically modified.

Although, genetically modified products are controversial, so far no research has proven their harm to human health ().

However, if you are worried about this, choose non-GMO products.

Summary: Tofu is made from condensed soy milk, a process similar to cheese making. Whether produced from genetically modified soybeans or not, tofu is generally considered safe for human consumption.

Tofu contains many nutrients

Tofu, high in protein, contains all the essential amino acids. It also contains fats, carbohydrates and a wide range of vitamins and minerals.

100 grams of tofu contains:

Protein: 8 grams
Carbohydrates: 2 grams
Cellulose: 1 gram
Fat: 4 grams
Manganese: 31% of daily allowance
Calcium: 20% of the daily rate
Selenium: 14% of the daily rate
Phosphorus: 12% of the daily rate
Copper: 11% of the daily rate
Magnesium: 9% of the daily rate
Iron: 9% of the daily rate
Zinc: 6% of the daily rate

And all this, only 70 calories, which makes tofu a very useful and nutritious product.

However, the micronutrient content of tofu can vary, depending on the coagulant used in the preparation. Nigari, adds more magnesium, while adding calcium increases the calcium content.

Summary: Tofu contains a small amount of calories, but a large amount of protein and fat. It also contains many important vitamins and minerals.

Tofu contains anti-nutrients

Like most plant foods, tofu contains some anti-nutrients.

These include:

Trypsin inhibitors: Compounds that block trypsin, an enzyme necessary for proper protein digestion;
Phytates: Phytates reduce the absorption of minerals such as calcium, zinc, iron;
Lectins: Lectins are proteins that can cause nausea and bloating if consumed raw, improperly cooked, or have an excess amount.

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

Sprouting soybeans, before preparing tofu, can reduce the amount of phytates by 56%, and trypsin inhibitors by 81% and increase the amount of protein by 13% ().

Fermentation also reduces the amount of anti-nutrients. Therefore, do not forget to add fermented probiotic soy products such as miso, tempeh, tamari or natto.

Summary: Tofu contains antinutrients, such as a tryptin inhibitor, phytates and lectins. You can reduce the number of these anti-nutrients, which will increase the nutritional value of tofu.

Tofu contains beneficial isoflavones

Soybeans contain natural plant substances called isoflavones.

Isoflavones function just like phytoestrogens, which means that they can connect and activate estrogen receptors in the body.

This creates effects similar to the action of the hormone estrogen, only weaker.

The two main isoflavones in soybeans are genistein and deadzein.

The main health benefits of tofu are associated with a high content of isoflavones.

Summary: Tofu is rich in isoflavones, which have a beneficial effect on the human body.

Tofu reduces the risk of cardiovascular disease

Only a few studies have specifically studied the effects of tofu on the heart.

However, studies have shown that eating legumes, including soybeans, has a preventive effect and reduces the risk of cardiovascular diseases ().

We know that soy isoflavones reduce inflammation of blood vessels and improve their elasticity ().

One study shows that adding 80 mg of isoflavones per day for 12 weeks improves blood flow by 68% in patients after a stroke.

Taking 50 grams of soy protein a day reduces the risk of cardiovascular disease.

And finally, tofu contains saponins, compounds that have a protective effect on the heart.

Summary: Soy foods, such as tofu, can significantly reduce the risk of cardiovascular disease.

Tofu reduces the risk of some cancers

Studies have examined the effect of tofu on the chest, prostate and digestive system.

Tofu and breast cancer

Studies show that women who eat soy products once a week have a low risk of breast problems in 48-56% (11,).

This protective effect is presumably derived from isoflavones, which have a positive effect on the menstrual cycle and the level of estrogen in the blood (13,).

It would seem that the use of soybean in childhood and adolescence has a greater protective function, but this does not mean that this does not occur throughout life ().

In fact, women who consumed soy products in adolescence and adulthood had a 24% lower risk of breast cancer compared with those who ate soy only during adolescence ().

It is often heard by critics that tofu and other soy products can only increase the risk of breast cancer. However, two studies of elderly postmenopausal women who consumed two servings of soy a day showed no increased risk ().

Other studies also reported a similar result, including a review of 174 studies that did not find a relationship between soy isoflavones and an increased risk of breast cancer (18, 19,).

Tofu and cancer of the digestive system

One study says that increasing tofu consumption by 61% reduces the risk of stomach cancer in men ().

Interestingly, another study found a risk reduction of 59% in women ().

Tofu and prostate cancer

Two independent studies showed that men who consumed large amounts of soybeans, especially tofu, were 32–51% less likely to develop prostate cancer (24,).

A third study confirms this, but adds that the beneficial effects of isoflavones may depend on the type and concentration of intestinal bacteria ().

In one study of healthy postmenopausal women who consumed 100 mg of soy isoflavones per day, blood sugar levels decreased by 15%, and insulin levels decreased by 23% ().

For diabetic women in postmenopausal women, administration of 30 g of isolated soy protein leads to a decrease in insulin levels by 8.1%, resistance toinsulin by 6.5%, LDL cholesterol by 7.1% and total cholesterol by 4.1% (30 )

In another study, the intake of isoflavones throughout the year increases sensitivity to insulin and fats in the blood, while reducing the risk of cardiovascular disease ().

However, the findings are not universal. A recent review of a 24-person study found that intact soy protein, unlike supplements with isoflavones or protein extracts, more likely decreases blood sugar levels (

Eating tofu and other soy products is generally considered safe. However, it is worth reducing the consumption of soy products if you have:

Kidney disease or bladder stones: Tofu contains a large amount of oxalate, which can increase the amount of oxalate in the kidneys and bladder;
Breast Tumor: Due to the weak hormonal effect of tofu, some doctors recommend that women with estrogen-sensitive tumors refrain from taking tofu;
Thyroid problems: Some experts advise people with thyroid problems to avoid eating tofu due to the strumogenov factor;

However, not all scientists agree with this. Some argue that consuming soy products can benefit people with kidney stones problems (44

How to choose tofu or cook your own

Tofu can be purchased at any health food store, both fresh and frozen.

You can find it dried, sublimated, in boxes or in canned food.

Typically, tofu requires few ingredients, so choose the ones with the shortest label.

It can contain: soybeans, water, coagulants (for example, calcium sulfate, magnesium chloride, or delta gluconolactone), and possibly some seasonings.

After opening the can, tofu should be rinsed with water.

Leftovers can be stored in the refrigerator, filled with water. You can save tofu this way for about a week, just make sure you change the water often.

Tofu can be frozen and stored in its original packaging for five months.

And finally, you can try making your own tofu. All you need is soybeans, lemon and water. If you want to try, watch this little video:

Summary: Tofu comes in different sizes and different ways of cooking and storage. You can also make tofu yourself.

Tofu - Healthy Eating

Tofu contains a large amount of protein and essential nutrients.

Eating tofu in food can protect the body from various diseases, such as heart disease, diabetes and even some types of oncology.

Tofu is a bean curd well known to all vegetarians, who came to Japanese cuisine from China.

They began to use tofu in China even 200 years before our era. Although the history of the creation of tofu has been lost for centuries, a Chinese legend has it that for the first time tofu was cooked by chance. One Chinese cook added nigari in mashed soy beans for the flavor, and accidentally got cottage cheese, which is now called tofu.

Tofu can be frozen for up to 5 months. At the same time, its consistency becomes more elastic, "meat", and the taste of ready-made dishes changes. Thawed tofu has a pleasant, caramel color and is great for pickling or roasting.

Useful properties of tofu

Tofu is an excellent source of high quality protein. It contains all nine amino acids that people should consume to maintain good health. Tofu is also a good source of calcium and dietary fiber.

Tofu contains ingredients that prevent the onset of chronic diseases: cancer and heart disease.

On the sides of the tofu pieces made in this way, a characteristic fabric print is often visible. Such tofu is called ordinary, or momen-gosi (that is, tofu filtered through cotton), in contrast to more gentle and soft kinu-goshi (filtered through silk), sold in the West as silky tofu. Kinu-gosi are made from thicker milk and do not squeeze water out of it. Both Momen-Gosi and Kin-Gosi have a creamy white color.

Dangerous properties of tofu

Soy foods, which include tofu, are not desirable for feeding babies and pregnant women. In addition, their regular use contributes to a decrease in the concentration of spermatozoa in men.

Do not abuse tofu for people suffering from diseases of the endocrine system, since its excess causes their aggravation.

Do you know how tofu is made? Learn all the secrets of cooking bean curd.

What is tofu and what it is eaten with.

This cheese is one of the most popular products in Japan and China, which serves as the main source of protein for millions of people and is therefore called “boneless meat”. Do you know how to choose, cook and store this oriental delicacy?

Tofu is the Japanese name for cottage cheese, which is made from milk-like liquid derived from soybeans. Tofu appeared in China, in the Han era (III century BC), where it was called “doufu”. Then, for its preparation, the swollen beans were ground with water, the milk was boiled and sea salt, magnesia or gypsum was added, which caused the protein to clot. The precipitated clot is then pressed through a cloth to remove excess fluid.

In Japan, tofu is called "o-tofu." The prefix "o" means "respectable, respected," and today in Japan and China, tofu is consumed by everyone. Soybeans are one of the five sacred grains in China, and tofu is an important food item in all of Asia, which is the main source of protein for millions of people. In the East, tofu is called "boneless meat." It is low in carbohydrates, it is easily absorbed by the body, which makes it a valuable food product for both children and adults.

Tofu can be soft, hard or very hard. Silk tofu is soft, tender and looks like custard. As a rule, it is sold in containers filled with water. This is a perishable product that needs to be stored at -7 ° C. To keep the tofu fresh, you should change the water daily. Fresh tofu has a slightly sweet taste. If it starts to sour, it needs to be boiled for 10 minutes, then it will swell and become more porous than unboiled. Tofu can be frozen, but after defrosting it becomes porous and more solid.

Tofu is eaten raw, fried, marinated and smoked. It is almost tasteless, which allows you to use the most interesting sauces, spices and seasonings, and the texture is suitable for almost any method of culinary processing.

Speaking of tofu, it is impossible not to mention such a product as tempo. Tempe has been widely used in Indonesia for more than two thousand years. Today, this product can be found in many supermarkets and health food stores in the refrigerated compartments. Tempe is a fermented pressed flat cake made from soybeans and a fungal culture called Rhizopus oligosporus. This fungus forms a white mold that penetrates into the entire soy mass, changing its texture and forming a crust similar to a cheese. Tempe becomes very viscous and dense, almost like meat, and takes on a nutty flavor. Some people even compare it to veal.

Tempeh is mixed with rice, quinoa, peanuts, beans, wheat, oats, barley or coconut. It is very popular in vegetarian cuisine all over the world, because is a very rich product - a universal source of protein, which can be baked in the oven or on the grill, deep-fried or just in butter.

RECIPES WITH TOFU

Sprouts tofu

Ingredients:

Tofu cheese - 2 packs

Soybean (seedlings) - 100 g

Radishes (seedlings) - 50 g

Onions (small, young) - 4 onions

Ginger - 40 g

Soy Sauce - 100 ml

Sugar - 1 tbsp.

Sesame oil - 1 tbsp.

Description

Peel the onion, cut into slices. Peel the ginger and cut into strips. Tofu divided into 4 servings.

Pour the soy sauce into the pan, add granulated sugar, bring to a boil and boil until thick. Remove from heat and add ginger.

Put tofu in a pan with cold water and bring to a boil. Boil for 5 minutes. Flip down, let the liquids drain and arrange on plates. Pour over soy sauce with ginger. Sprinkle with sprouts and onions, sprinkle with sesame oil and serve immediately.

Rice with tofu and green beans

Ingredients:

Tofu - 100 g

Green beans (frozen) - 40 g

Sesame oil - 1 tsp.

Olive oil - 2 tbsp.

Salt (and pepper) - to taste

Chile (ground) - 1/5 tsp.

Green onions (feather)

Description

Cook the rice for a couple in a double boiler or by placing it over water in a metal sieve. Dice tofu and fry in olive oil. The remains of olive oil mixed with sesame, fry the beans. Introduce rice, tofu, chop green onions. Salt, pepper, fry for 2 minutes.

Strawberry Tofu Mousse

Tofu cheese - 1 pack

Strawberry - 250 g

Honey (or maple syrup)

Description

Mixer mix tofu with strawberries. Add honey or maple syrup and beat for another minute.

Fried tofu

Ingredients:

Tofu cheese - 400 g

Onion (young) - 6 onions

Soy sauce - 4 tbsp.

Sugar (sand) - 1/2 tsp.

Description

Mix soy sauce with the same amount of water and sugar. Tofu cut into 12 slices. Peel the onions. 1/2 volume of cooked soy sauce, pour into the pan and, stirring constantly, fry the tofu for 3-4 min. Fry the onion in the sauce, pour the tofu.

Chocolate Mousse with Tofu

Ingredients:

Chocolate (black) - 300 g

Tofu - 200 g

Egg white - 2 pieces

Vanilla sugar - 2 sachets

Sesame seeds - 1 tsp.

Salt - 1 pinch

Description

Melt the chocolate in a water bath or in a microwave for 2 minutes. Transfer to a glass blender, add tofu and beat until smooth.

Beat egg whites with salt into strong foam, add, without ceasing to beat, vanilla sugar.

Combine with chocolate mass.

Refrigerate for 4 hours. In dessert cups squeeze out using a pastry syringe. Sprinkle with sesame seed.

Serve with chocolate chip cookies.

Eggplant with tofu and ginger soy sauce

Ingredients:

Eggplant - 1 pc

Bulgarian pepper (green) - 2 pcs

Tofu cheese - 400 g

Ginger (root) - dl. 4 cm pieces

Miso paste - 3 tbsp.

Soy sauce - 1 tbsp.

Refined vegetable oil - 3 tbsp.

Mirin - 1 tbsp.

Water - 0.5 stack.

Sugar - 1 tbsp.

Description

Ginger grate on a fine grater. Eggplant and peppers cut into cubes of medium size. Prepare the sauce: pour water into a small container, add miso paste, soy sauce, ginger, sugar, mirin and mix well. Fry peppers and eggplant in hot vegetable oil. When the eggplant is soft and has a light brown color, pour ginger-soy sauce in the pan and simmer for about five minutes. Cut the tofu into medium-sized pieces and arrange into plates with peppers and eggplant, then pour over the remaining sauce and serve with white rice.

Warm Tofu with Salmon Salad

Ingredients:

Tofu cheese - 300 g

Salmon (without skin) - 300 g

Lemon juice - 2 tbsp.

Refined vegetable oil - 1 tbsp.

Ginger - 1 tbsp.

Bulgarian pepper - 1 pc

Onions (green, diagonal) - 4 heads

Soy sauce - 1 tbsp.

Pepper (ground)

Lemon (halves) - 2 pcs

To decorate

Coriander - 1/3 stack.

Description

Heat the oven to 180 ° C. Cut the tofu into 2 cm cubes. Place the salmon on a greased baking sheet and bake for about 7 minutes (until done). Take the salmon out of the oven and crumble it. Heat the oil in a saucepan with a thick bottom. Put ginger and pepper, let them boil for two minutes, until the pepper is soft. Add the green onion and soy sauce, hold for another minute on the fire, and then mix with tofu, salmon, and ground black pepper. Spread into four portions, garnish with coriander leaves and lemon halves.

LANGUAGES OF THE DEVIL In Japanese

Ingredients:

Pasta (spirals with turmeric and cuttlefish ink) - 400 g

Tofu cheese - 400 g

Algae (black) - 20 g

Lemon juice - 100 ml

Vinegar (rice) - 50 ml

Soy Sauce - 100 ml

Description

Boil macaroni to a state of al dente in a large amount of boiling salted water. Put the tofu cheese on a sieve, let the liquids drain, then cut into large pieces. Mix soy sauce, rice vinegar and lemon juice. Drop the pasta and pour it over with cold water. Transfer to a salad bowl and pour over the sauce. Stir well and add tofu. Pepper, mix again and sprinkle with algae. Immediately serve.

Tofu Tomatoes

Ingredients:

Tomatoes (large ripe) - 4 pcs

Garlic - 2 cloves

Chive - 3 sprigs

Mushrooms (champignons, chanterelles) - 200 g

Tofu cheese - 80 g

1 chicken eggs

Sauce (Thai fish) - 1 tbsp.

Coriander (crushed) - 2 tbsp.

Pepper (ground black) - 1/2 tsp.

Description

With a tomato, cut off the cap, remove the pulp and place it on the absorbent paper with the cut down. Chop garlic and chives. Mushrooms clean and cut into 2 or 4 parts, depending on their size. Mash tofu to a puree, rub it through a sieve. Add the egg and mix thoroughly. Add the champignons, garlic, chives, fish sauce, coriander.

Pepper. Preheat oven to 150 ° C (thermostat 5). Fill the tomatoes with minced meat and cover with a hat. Bake for 15 minutes. Serve hot or warm with whole grain rice.

Sote of tofu

Ingredients:

Tofu (diced) - 600 g

Beans (fresh frozen) - 450 g

Green Peas - 800 g

Ginger - 1 piece

Grape seed oil

Garlic - 2 cloves

Pepper (red, not too hot, free from seeds and finely chopped) - 1 pod

Soy sauce - 2 tbsp.

Oyster sauce - 1 tbsp.

Coriander - 1 bunch

Description

Thaw beans. In a deep frying pan, heat two tablespoons of olive oil and fry the tofu until golden brown. Remove from heat and cool. Wash the green peas, cut it across into small pieces. Peel the garlic and ginger, grate them or chop them very finely. Heat three more tablespoons of olive oil in a pan, add salt, pepper, garlic, beans and green peas, cover with soy and oyster sauces. Roast over high heat, stirring until the vegetables are soft. Then add tofu and mix with vegetables. Sprinkle with chopped coriander before serving.

Pea and Tofu Salad

Ingredients:

Chickpeas (boiled) - 300 g

Couscous - 200 g

Tofu cheese - 200 g

Salad (red) - 1 pc

Onion (crushed) - 1 onion

Olive oil - 3 tbsp.

Lemon juice - 1 tbsp.

Description

Cook the couscous and mix it with peas. Add lemon juice, olive oil, salt and pepper. Tofu cut into pieces, add onions and salad. Mix gently and serve immediately.

Supporters of healthy food and just seekers of new taste sensations are increasingly paying attention to the traditional dishes of Asian countries. The hero of this article - soy tofu - has a long history and is one of the main products in the cuisines of China, Japan, Thailand, Korea, Vietnam, Malaysia. The beneficial properties of tofu were celebrated in ancient legends, and the unusual taste characteristics allowed him to find various uses in cooking.

In the 20th century, this interesting product became widespread in the West, where it was especially loved by those who for some reason do not eat meat or follow a figure. Below we will look at how tofu is made, what its nutritional value and beneficial properties are, and also touch on the subject of contraindications and possible harm.

Tofu, also often called tofu, is a food product made from soybeans. Possessing a high nutritional value, it has almost no taste, and therefore has become very popular in world cuisine, especially in its homeland, in China, and in other Asian countries. The range of its use is extensive: tofu is fried, baked, boiled, smoked, steamed, added to salads, soups, sauces and desserts. In most cases, "neutral" tofu is used as a nourishing basis of the dish, using spices and seasonings to create a bright taste.

There are a large number of varieties of soybean curd, differing in consistency, water content and the presence of certain additional components.

Tofu can be cooked in many ways, including frying.

What make bean curd?

Since the first mention of the process of cooking soybean tofu dates back to the second century BC, it is difficult to establish when and how it was invented. In the majority of Chinese legends it is said about the accidental ingress of sea water into a dish of soy puree and its subsequent curdling.

Modern technology to create tofu is similar to the process of obtaining ordinary cheese from cow's milk. First, milk is made from soybeans, and then soy protein is coagulated by means of special coagulants - citric acid, calcium sulfate or magnesium chloride. In some regions of China, as well as in antiquity, seawater is still added to bean curd, which also contains magnesium and calcium.

The final preparation procedure involves pressing into briquettes and packing into an airtight container filled with water, in which the product can remain valid for several weeks.

Some manufacturers add additional ingredients (nuts, spices, seasonings) to the finished tofu for a more pronounced taste.

What useful substances contains

Tofu would hardly have received such a distribution if not for its rich composition. The main advantage of the product is the presence of high-quality vegetable protein, all necessary amino acids and a large amount of iron with calcium. By the amount of protein, tofu, like other soy products, exceeds eggs, fish and beef. On the other hand, tofu is low in calories and does not contain cholesterol, and a small amount of fat and carbohydrates makes it easy to digest.

Macronutrients: potassium, calcium, magnesium, sodium, phosphorus.
Trace elements: iron, copper, manganese, zinc, selenium.
Vitamins: B1, B2, B3, B5, B6, B9, Vitamin C.

Table: Calories per 100 g

Benefit

Most of the beneficial properties of tofu are due to the high quality of soy protein, which is easily digested and perfectly suited to those who have problems with the gastrointestinal tract. Low calorie tofu and the almost complete absence of fat and carbohydrates in the hands of people watching their weight. And it is also a source of iron, calcium, magnesium and fiber, which Russians often lack in their diets.
If you are allergic to animal protein (eggs and milk), adding tofu to the menu will help compensate for the lack of the right substances.
Bean curd improves kidney function and helps dissolve gallstones.
Isoflavones contained in soybeans eliminate the poison dioxin from the body, which causes cancer, therefore, the use of tofu is the prevention of cancer.
For people with type 2 diabetes, doctors recommend using soy products to normalize carbohydrate metabolism.

For women

It is no exaggeration to say that tofu brings the greatest benefit to the female sex. The whole thing is contained in soybean phytoestrogens, which act similar to the hormones produced by the female body. Their level decreases with menopause, soy “feeds” the body, helping to level the hormones. Eating soy improves health and alleviates the symptoms of menopause, reduces the risk of breast cancer and osteoporosis, tightens the skin and prevents its aging. True, a surplus of phytoestrogens is also harmful to the body, so it’s better not to overeat tofu.

For girls who are dieting, bean curd is a great solution! Low calorie content, high nutritional value of tofu and the presence of many useful trace elements help to stay in tone and maintain shape.

During pregnancy and breastfeeding

Whether to use soy products during pregnancy is an open question. Most experts agree that isoflavones contained in soybeans can adversely affect the gestation of the fetus.

No less controversial information about the use of soybean during breastfeeding. On the one hand, tofu minerals and vitamins help a small body grow, and mothers can cope with the fatigue and weakness a woman may experience at this stage. On the other hand, soy is a fairly strong allergen that can cause stool and colic disorders in a child. Before you decide to add tofu to the diet, it is better to consult with your doctor.

For men

Soy protein contained in tofu helps men recover energy and helps to increase muscle mass, while iron and selenium in its composition increase physical strength, which makes soy curd especially useful for those who play sports or undergo constant stress.

Also, soy reduces the level of "bad" cholesterol, which protects the stronger sex from heart disease and strokes.

For obese men, tofu will help to achieve a healthy weight thanks to lecithin in the composition, affecting body fat.

There is information about the benefits of bean curd in diseases of the prostate.

For kids

Tofu can be given to children from two years in moderation. Soy protein helps the young body to grow and develop, and minerals and trace elements in the composition of tofu help strengthen bones and teeth.

Bean curd can be a good alternative to eggs and cow's milk, if the child is allergic to them.

Video: “Live healthy” about the benefits of tofu

Is there any harm?

The point in the debate about the harm and benefits of soybeans has not yet been raised, and you can find a lot of criticism of soy products. Do not use them in too large quantities or replace all the products in the diet with soy counterparts.

Firstly, there is a danger of buying a product from genetically modified soy. Reliable data on the effects of GMOs on the body has not yet been obtained, therefore, buying tofu in the store, make sure that the label on the product confirms that this product does not contain GMOs.

Secondly, excessive consumption of soy can cause thyroid disease. Isoflavones inhibit the functioning of the endocrine system, and this can especially badly affect the children's organism, which is overwhelmed with soy in the diet by slowing brain activity and early maturation. For this reason, soy is not recommended for babies, and older children should not be given too often.

In addition, isoflavones are known as natural "contraceptives", so regular use of tofu can cause infertility in women and a decrease in the concentration of sperm in men. If you plan to have a child - soy products are contraindicated to you!

Products from soy are also contraindicated for people with metabolic disorders of uric acid, because soy protein increases its concentration in the blood.

We should not forget about the possible individual intolerance of this product, allergic reactions and that in some cases, soy can cause indigestion and diarrhea.

Thus, the exotic product of Asia - bean curd tofu - can find a place for itself on the Russian tables, acting as a worthy alternative to meat and giving the body the necessary elements. However, it is important not to forget that tofu is not a panacea, but an ordinary product that has contraindications and requires moderate consumption so that the benefits do not become harmful!