Quite common in oriental cuisine, soy-derived food is rich in protein, vitamins and minerals.
Oriental cuisine loves. Vegetarians and vegans also love it. Tofu is a very rich food, full of benefits and, despite being controversial, it can be an excellent ally for a healthy and, above all, protein diet.
WHAT IS TOFU?
“With a texture very similar to traditional white cheeses, tofu is made with soy milk,” he explains Angeli Marchesi Golfetto , universal, integrative and holistic nutritionist. “It can be eaten in the form of cheese, curd, pate and so on. No wonder, it is known for its versatility, has a light flavor and combines with a multitude of ingredients.”
Versatility, among other things, is the hallmark of tofu, so much so that it is commonly used in savory and sweet dishes and goes well with salads, pasta and even grills. Ideally, it should be made from organic soy, to ensure a good source of raw material.
For those who are not used to it, an interesting idea is to consume raw tofu in the form of pasta: just blend it with water, olive oil and aromatic herbs of your choice. From there, it can be used in natural sandwiches, toast, snacks… it’s up to you!
Another idea is to serve it seasoned as an aperitif or even grilled as a single dish. In this case it can even become one of the protagonists of the barbecue, making the event more inclusive and interesting for everyone.
THE BENEFITS OF TOFU
Well, we sell the idea of adding more tofu to our daily diet so well, but the question still remains: what are the benefits of this delicacy?
Healthier muscles and bones
“It contributes calcium to the bones and teeth, as well as acting as a muscle protector and is widely used in hypertrophy protocols,” explains the nutritionist.
Improve heart health
Rich in omega 3 and 6 fatty acids, it helps reduce blood cholesterol levels, acting as a cardiovascular protector.
Contributes to weight loss
Because it promotes satiety and is high in protein (8g per 100g of tofu, according to the U.S. Department of Agriculture), it helps with weight loss and lean mass gain, so it’s a treasure trove of training for hypertrophy.
Helps with hormone control
Among all the benefits of tofu, the presence by weight of phytosterols and isoflavones make this food a powerful ally in the control of hormones and cholesterol by the intestine.
“In women, the consumption of isoflavones helps in hormonal modulation, especially in the climacteric, during perimenopause and menopause, reducing the symptoms of hot flashes, hot flashes, pain and discomfort caused by irregular bleeding, reduces anxiety and acts in the breast cancer prevention, “explains the nutritionist.
They have an antioxidant and anti-inflammatory function
Still on isoflavones, they also guarantee the fight against free radicals, responsible for degenerative diseases such as osteoporosis and arthritis.
CAN EVERYONE EAT TOFU?
The main controversy surrounding the consumption of tofu is precisely its origin. It must be of biological origin to ensure that it is free of toxic components and genetic alterations.
“It is important for the woman who is being treated for breast cancer to consult with her attending physician to find out if there are any drug interactions between the components of the soy and the drug used,” she explains.
Tofu is still contraindicated in people who have a soy intolerance or allergy. Men should also consume it in moderation, as it can increase the levels of estrogen, the female hormone, in the body.
Children can also enjoy the benefits of food, but the recommendation for moderation also applies, as this is considered a food with allergenic potential.
Source: Terra
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