I-Tofu iyisisekelo sokudla kwemifino kanye ne-vegan.
Izinhlobo eziningi azinayo i-gluten, iphrotheni abantu abanesifo se-celiac noma i-non-celiac gluten sensitivity abangakwazi ukuyidla. Nokho, ezinye izinhlobo zenza.
Lesi sihloko sibheka kabanzi ukuthi yiziphi izinhlobo ze-tofu eziphephile ukudla ekudleni okungenalo i-gluten.
Uhlu lokuqukethwe
Iyini i-tofu?
I-tofu, eyaziwa nangokuthi i-tofu, yenziwa ngokuhlanganisa ubisi, ucindezela ama-curd abe amabhulokhi aqinile, futhi awapholise.
Kunezinhlobo eziningana zalokhu kudla okuthandwayo. Ezinye ezivame kakhulu zihlanganisa:
- Iqinile eyengeziwe. Uhlobo oluminyene lwe-tofu olusebenza kahle ezitsheni ezinenhliziyo enhle njenge-stir-fries noma i-chili.
- Qinisa. Izinhlobonhlobo eziguquguqukayo kakhulu ezingase zisetshenziselwe ukugcoba, ukugcoba noma ukugwaza.
- Ithambile/isilika. Okukhulu namaqanda angaxutshwa abe ama-smoothies noma asetshenziswe kuma-dessert.
- Ilungiselelwe. I-tofu elula, elungele ukudliwa evamise ukunambitheka futhi ingangezwa kalula kumasaladi noma kumasemishi.
I-tofu ivamise ukudliwa njengenye yezitshalo edla inyama namanye amaprotheni ezilwane futhi ijwayelekile ekudleni kwemifino nemifino ().
Kubhekwa njengekhalori ephansi, ukudla okunamaprotheni amaningi. Ukunikezwa okungu-3-ounce (85-gram) kunikeza ama-calories angu-70 namagremu angu-8 wamaprotheni ().
Ibuye ibe umthombo omuhle wezakhi ezithile, kuhlanganise ithusi, i-phosphorus ne-magnesium.
Ingasaphathwa, i-tofu iqukethe wonke ama-amino acid ayisishiyagalolunye adingekayo umzimba wakho, okuwenza abe amaprotheni aphelele ().
I-Sumumé
I-tofu yenziwe ngobhontshisi wesoya futhi ivame ukusetshenziselwa ukufaka esikhundleni samaprotheni ezilwane. Iwumthombo omuhle kakhulu wamaprotheni kanye nezakhi ezimbalwa ezibalulekile, kodwa ama-calories aphansi.
Izinhlobo ezingenalutho ngokuvamile azinayo i-gluten
I-Gluten iyiphrotheni etholakala ukolweni, ibhali nerye.
Abanye abantu abakwazi ukudla i-gluten ngenxa yokuzwela kwe-gluten noma okungeyona i-celiac futhi kufanele balandele ukudla okungenalo i-gluten ukuze bagweme imiphumela emibi yezempilo (, ).
Ngokwengxenye enkulu, i-tofu ecacile, engathandeki ayinayo i-gluten.
Izithako zingahluka kumabhrendi, kodwa i-tofu engenalutho ngokuvamile iqukethe isoya, amanzi, kanye ne-coagulating agent efana ne-calcium chloride, i-calcium sulfate, noma i-magnesium sulfate (i-nigari).
Zonke lezi zithako azinayo i-gluten. Kodwa-ke, ezinye izinhlobo zingase zibe ne-gluten, ngakho-ke kungcono ukufunda ngayo uma uzama ukuyigwema.
I-Sumumé
Abantu abanesifo se-celiac noma ukuzwela kwe-gluten okungeyona i-celiac abakwazi ukubekezelela i-gluten futhi kufanele balandele ukudla okungenalo i-gluten. I-tofu engenalutho, engathandeki ngokuvamile ayinayo i-gluten.
Ezinye izinhlobo ziqukethe i-gluten
Nakuba i-tofu ecacile ivame ukungabi ne-gluten, ezinye izinhlobo zingase zibe ne-gluten.
Ingangcoliswa kakhulu
I-Tofu ingangcoliswa yi-gluten ngezindlela eziningana ezahlukene, kuhlanganise:
- epulazini
- ngesikhathi sokwelashwa
- ngesikhathi sokukhiqiza
- ekhaya ngenkathi kupheka
- endaweni yokudlela
Ngezinye izikhathi i-tofu iyacutshungulwa noma yenziwe ezindaweni ezifanayo nokolweni noma ezinye izithako eziqukethe i-gluten. Uma izinto zokusebenza zingahlanzwa kahle, zingangcoliswa yi-gluten.
Imikhiqizo eminingi ayinayo i-gluten eqinisekisiwe, okusho ukuthi inkampani yangaphandle iqinisekise isimangalo somkhiqizo se-gluten.
Kulabo abangabekezeleli i-gluten noma abahlushwa isifo se-celiac, ukukhetha umkhiqizo oqinisekisiwe ongenalo i-gluten kungaba ukukhetha okuphephe kakhulu.
Izithako zingaqukatha i-gluten
Ezinye izinhlobo ze-tofu sezivele zilungisiwe noma zinambitheka.
Ama-flavour e-tofu adumile ahlanganisa i-teriyaki, i-sesame, i-stir-fry, i-orange ebabayo, ne-chipotle.
Ngokuvamile, lezi zinhlobonhlobo ezinambitheka ziqukethe , ezenziwe ngamanzi, ukolweni, isoya, nosawoti ().
Ngakho-ke, i-tofu enongiwe noma e-marinated equkethe isoso ye-soy noma ezinye izithako zikakolweni ayinayo i-gluten.
Kodwa-ke, ezinye izinhlobo ze-tofu ezinomsoco ziqukethe i-tamari esikhundleni, inguqulo ye-gluten-free ye-soy sauce.
bechaza
I-Tofu ingase ihlangane ne-gluten ngesikhathi sokucubungula noma ukukhiqiza. Ukwengeza, izinhlobo ezinongiwe eziqukethe isoso yesoya noma ezinye izithako zikakolweni azinayo i-gluten.
Ungaqiniseka kanjani ukuthi i-tofu yakho ayinayo i-gluten
Kunezinyathelo ezimbalwa ongazithatha ukuze uqinisekise ukuthi i-tofu oyidlayo ayinayo i-gluten.
Hlola izithako, ikakhulukazi uma uthenga izinhlobonhlobo ezinongiwe noma ezifakwe emanzini. Qiniseka ukuthi ayiqukethe ukolweni, ibhali, irye noma ezinye izithako eziqukethe i-gluten, njenge-malt uviniga, imvubelo yotshwala noma ufulawa kakolweni.
Hlola ukuze ubone ukuthi i-tofu imakwe ngokuthi "i-gluten-free" noma "i-gluten-free eqinisekisiwe."
Ngokweziqondiso zeFood and Drug Administration (FDA), abakhiqizi bokudla bangasebenzisa kuphela ilebula “ye-gluten-free” uma okuqukethwe kwe-gluten kungaphansi kwezingxenye ezingama-20 ngesigidi (ppm).
Leli izinga eliphansi kakhulu elingatholakala ekudleni kusetshenziswa ukuhlolwa kwesayensi. Ukwengeza, abantu abaningi abanesifo se-celiac noma esingenayo i-celiac bangakwazi ukubekezelela lezi zilinganiso ezincane kakhulu ().
Kodwa inani elincane labantu abanesifo se-celiac liyazwela ngisho namanani omkhondo. Kubantu abazwelayo ku-gluten, i-tofu engenayo i-gluten eqinisekisiwe iyisinqumo esiphephe kunazo zonke ().
Gwema i-tofu ebhalwe ngokuthi “ingaqukatha gluten” noma “izinto ezenziwe noma okwabelwana ngazo nokolweni/gluten,” njengoba ingase iqukethe okungaphezu komkhawulo we-FDA wokulebula izinto ezingenayo i-gluten.
Amabhrendi angenayo i-Gluten afaka:
- Ukudla Kwe-Tofu Okuzenzela
- I-Morinaga Nutritional Foods, ekhiqiza i-Mori-Nu tofu
- Nasoya Tofu
Kodwa-ke, qaphela ukuthi le mikhiqizo iphinde ikhiqize izinhlobo ezinambitheka noma ezifakwe emanzini anosawoti we-soy, oqukethe i-gluten.
bechaza
Ukuze uqiniseke ukuthi i-tofu ayinayo i-gluten, hlola ilebula yokudla ukuze uqiniseke ukuthi ayibhalisi isoso ye-soy noma ezinye izithako eziqukethe i-gluten. Futhi bheka amaphakheji athi "i-gluten-free" noma i-gluten-free eqinisekisiwe. »
Iphuzu elibalulekile
I-tofu engenalutho ngokuvamile ayinayo i-gluten, kodwa izinhlobo ezinambithekayo zingaqukatha izithako ezingenayo i-gluten, njengesoso yesoya esekwe ukolweni.
Ukwengeza, i-tofu ingathola ukungcoliswa okuphambene phakathi nokucubungula noma ukulungiswa. Uma uthola i-tofu engena-gluten eqinisekisiwe engenazo izithako ezisuselwe ku-gluten.
