Tofu e thibela mofetše mme e o thusa ho theola boima ba mmele

Litaba

• Tlhahisoleseling ea phepo e nepahetseng le mokhoa oa ho e sebelisa
• Recipe ea salate ea Tofu
• Burger ea Tofu

Tofu ke mofuta oa chisi, o entsoeng ka lebese la soya, o nang le melemo e mengata ea bophelo bo botle joalo ka ho thibela lefu la masapo, mme hobane ke mohloli oa protheine, e boetse e ntle bakeng sa bophelo bo botle ba mesifa, ho thibela likotsi tsa boikoetliso le ho sebelisana le kholo ea mesifa boima.

Chisi ena e sebelisoa haholo lijong tsa batho ba sa jeng nama, empa e ka jeoa ke batho bohle, haholo-holo ke ba batlang ho fokotsa mafura lijong, joalo ka maemong a mathata a pelo kapa k'holeseterole e phahameng, kaha ha e na phoofolo mafura.

Kahoo, tšebeliso e tloaelehileng ea tofu e thusa ho:

1. Thibela le ho thusa ho loantša mofets'e, kaha e na le li-phofochemicals tsa isoflavone;
2. Thibela kankere ea matsoele le ea senya, kaha e na le li-antioxidants tse ngata;
3. Thibela lefu la masapo, kaha le na le calcium e ngata;
4. Cholesterol e tlase, hobane e na le omega-3;
5. Thibela ponahalo ea atherosclerosis, ka ho thusa ho laola cholesterol;
6. Thusa ho theola boima ba 'mele, ka ho ba le lik'hilojule tse tlase;
7. Fana ka liprotheine bakeng sa tlhokomelo ea mesifa.

Ho fumana melemo ena, o lokela ho ja lipakeng tsa 75 le 100 g ea tofu ka letsatsi, e ka sebelisoang lisalateng, lisamenteng, litokisetsong tse halikiloeng, thepa e besitsoeng kapa e le setsi sa likhaba.

Tlhahisoleseling ea phepo e nepahetseng le mokhoa oa ho e sebelisa

Tafole e latelang e bonts'a sebopeho sa phepo e nepahetseng ka 100 g ea tofu.

Ntle le moo, ho lokela ho khethoe mefuta e ntlafalitsoeng ka khalsiamo, haholo-holo ho batho ba jang nama ba sa jeng lebese la khomo le lihlahisoa tsa lebese.

Recipe ea salate ea Tofu

Lisebelisoa:

• Makhasi a 5 a lettuoa la Amerika
• 2, tomate e khethiloeng
• 1 rantipole e hahiloeng
• Likomkomere tse 1
• 300 g ea tofu e halikiloeng
• 1 tablespoon soy sauce kapa asene
• 1 tablespoon lero la lemone
• 1 teaspoon ea ginger e grated
• 1/2 teaspoon ea oli ea sesame
• Pepere, letsoai le oregano ho latsoa

Mokhoa oa ho itokisa:

Kopanya lisebelisoa tsohle le nako le asene, sirilamunu, pepere, letsoai le oregano. Sebeletsa e le ncha ha u qala lijo tsa motšehare kapa lijong tsa mantsiboea.

Burger ea Tofu

Lisebelisoa

• 500 g ea tofu e khethiloeng
• 1 rantipole e grated le ho pepeta
• 2 tablespoons e entsoeng ka eiee e tala
• Dipole tse 4 li-mushroom tse khethiloeng
• 4 tablespoons ea grated le pepeta onion
• 1 teaspoon letsoai
• 1 tablespoon breadcrumbs

Mokhoa oa ho itokisa

Beha tofu ka colander 'me u tlohele metsi kaofela ka hora e le' ngoe, u penya hlama qetellong ho tlosa mokelikeli leha e le ofe o feteletseng.Kenya sekotlolo hammoho le meroho e meng hape e petelitsoeng ho tlosa metsi, ebe u eketsa letsoai le li-breadcrumbs. Kopanya hantle ho etsa hlama e ts'oanang le ho theha li-hamburger. Hlatsoa li-burgers ka skillet e sa thibeleng ho fihlela e sootho ka mahlakore ka bobeli.

Ho u thusa ho ba le phepo e fokolang ea mafura, bona le melemo ea soya.