Isi ọrụ na efere bụ tofu.

Maka ụfọdụ ọ bụ cube beige na-enweghị ụtọ, maka ndị ọzọ ọ bụ isi iyi protein, iron na magnetism bara ụba. Kedu ihe bụ tofu, otu esi akwadebe ya, ọ dị mma ma ọ nwere ike dochie nri ndị ọzọ nwere protein?

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Kedu ihe bụ tofu?

Tofu abụghị ihe ọzọ karịa agwa agwa. A na-emepụta ya site na ịgbakọ mmiri ara ehi soy (dị ka cheese mmiri ara ehi). Na shelf ụlọ ahịa anyị nwere ike ịhụ ụdị tofu dị iche iche, ndị ama ama na ndị ama ama na Poland bụ tofu eke na tofu silk. Ha dị iche na ọdịnaya mmiri. Nke mbụ bụ kọmpat karịa, nke abụọ dị nro ma dị nro. N'ụlọ ahịa anyị nwekwara ike ịhụ tofu aromatic - smoked (nke na-aga nke ọma na kabeeji, pods, buckwheat, mushrooms na ihe niile na-eme nke ọma na soseji na-ese anwụrụ), tofu na herbs de Provence ma ọ bụ tofu na galik. Nhọrọ nke tofu dị iche iche dabere na ihe anyị chọrọ isi na ya. Tofu siri ike dị mma maka ịnya mmiri, frying, ighe na ime achịcha. Enwere ike iji ya mee tofu anụ ezi anụ anaghị eri anụ na anụ e ghere eghe. N'aka nke ọzọ, silk tofu bụ nnukwu mgbakwunye na ofe, sauces, smoothies na ụfọdụ nri nri ehihie.

Tofu ọ dị mma?

Tofu bụ isi iyi nke protein, magnet, calcium na ígwè. Nke a bụ ya mere a na-etinyekarị ya na nri onye anaghị eri anụ na onye anaghị eri anụ. Na-eme ka ọkpụkpụ dị ike, na-enwe mmetụta bara uru na obi (na-ebelata LDL cholesterol), na-akwado ụmụ nwanyị n'oge menopause ekele maka phytoestrogens dị n'ime ya. Tofu bụkwa ngwaahịa calorie dị ala - 100 g nke tofu nwere naanị 73 kcal (anyị na-ekwu maka tofu na-enweghị mmiri). Maka ntụnyere, 100 g nke ara ọkụkọ nwere 165 kcal, 100 g nke salmon nwere 208 kcal, na 100 g nke anụ ezi minced nwere ihe dị ka 210 kcal. Anyị nwere ike ịsị na tofu bụ ngwaahịa "dị mma". Agbanyeghị, ọ bara uru icheta na tofu ekwesịghị ịbụ naanị isi iyi protein na nri gị. Ndị anaghị eri anụ ọhụrụ na-ewere tofu mgbe ụfọdụ ka ọ bụrụ ezigbo nnọchi maka ngwaahịa anụmanụ niile ma dabere naanị na tofu dị ka isi iyi protein. Ndị ọkachamara n'ihe banyere nri na-ekwu n'otu ọnụ na ọbụna ngwaahịa kachasị mma enweghị ike dochie nri dị iche iche.

Kedu ka esi akwadebe marinade tofu?

Ụfọdụ ndị mmadụ na-akpọ tofu "to, ew!" ekele ya siri udidi na nnọọ nro uto. Enwere ike ịkọwa uto nke tofu dị ka nnọpụiche (ma ọ bụ na-anọghị, dị ka ndị na-emegide ngwaahịa Asia a ga-ekwu). Maka ụfọdụ nke a bụ mwepu, maka ndị ọzọ ọ bụ uru. N'ihi nnọpụiche ya, tofu na-agbanwe agbanwe - ọ na-adị mfe na-ekpo ọkụ nke marinade ma nwee ike iji ya dị ka ihe na-ekpo ọkụ, nke e ghere eghe ma ọ bụ dị ka ude siri ike na ofe ude.

Ana m akwado marinades abụọ maka tofu: ha na-enye "curd" ụtọ àgwà ya, ọ na-aga nke ọma na ọtụtụ efere, a pụkwara iri ya ma ọkụ na oyi. Otú ọ dị, tupu anyị amalite ịkwanye tofu ahụ, anyị kwesịrị ịpịpụ mmiri na ya. A na-egbutu tofu eke n'ime oke mpekere. Debe efere na akwa akwa akwụkwọ. Tinye otu iberi nke tofu ma jiri akwa nhicha kpuchie ya. Tinye mpempe tofu ọzọ na ya, akwa akwa, na ihe ndị ọzọ ruo mgbe ị ga-agwụ. Ibunye tofu n'elu, ikekwe na-eji pan frying ma ọ bụ osisi ịcha (ihe siri ike ma dị arọ). Hapụ maka otu ụzọ n'ụzọ anọ nke elekere wee malite marinate. Mgbe a na-agbanye ya, tofu nwere ike ịnakwere marinade ahụ.

Tofu marinade na mmanụ aṅụ na soy sauce

• 1/2 iko soy sauce
• 3 ngaji mmanụ aonsụ
• 1 teaspoon garlic ntụ ntụ 
• 1 tablespoon ọka starch
• otu ntụtụ chili

Ekwesịrị ịkpụ 200g nke tofu eke n'ime cubes ma ọ bụ mpekere (iberibe dị mma maka veggie burgers ma nwee ike dochie anụ ezi). Anyị na-etinye ya na akpa. Wunye ihe oriri marinade ndị dị n'elu, mechie akpa ahụ ma jiri nlezianya tụgharịa ya ka marinade wee gbaa gburugburu tofu ahụ. Hapụ ma ọ dịkarịa ala ọkara otu awa. Otú ọ dị, tofu a na-agbanye na refrjiraeto n'abali na-atọ ụtọ karịa. Wepu tofu na marinade ma ghee ya na pan frying ruo mgbe aja aja aja. Tinye ha na fry (naanị ighe ginger na galik, eyịm green, pak choi na sugar snap peas na pan frying, ma mechaa ya na osikapa ma ọ bụ soba) ma ọ bụ tụgharịa ha ma mee hamburger. Tofu a na-aga nke ọma na fries arụrụ n'ụlọ!

Tinye marinade

• Mmiri mmiri 1 / 4 
• 2 tablespoons osikapa mmanya (dị na ngalaba nri Asia)
• 2 tablespoons miso 
• 1/2 teaspoon garlic ntụ ntụ 
• tuo chili

Miso bụ tapawa soybean fermented nke na-enye tofu ụtọ ụtọ ya. Gwakọta ihe niile dị na efere ma tinye tofu na ngwakọta. Gbanyụọ ọkụ ahụ ma hapụ tofu ka ọ gbanye n'ime mmiri ọkụ na-ekpo ọkụ. Tụgharịa cubes ugboro ugboro ka ị gwakọta ha nke ọma na ihendori.

Anyị nwere ike ighe ma ọ bụ akpọọ nkụ tofu (nkeji 10 na ogo 180). Na-atọ ụtọ dị ka mgbakwunye na nnukwu efere ọkụ. Tinye peas sugar esiri esi, iberibe tofu e ghere eghe, radishes 2, bulgur sie ya na 1 tablespoon tahini na karọt grated n'ime nnukwu efere. Miso tofu dịkwa mma nke ukwuu na mgbakwunye nke buckwheat esiri esi na obere ginger, galik, ibe karọt, broccoli florets (ma ọ bụ iberibe ugu a ṅara n'ọkụ), edamame na ahụekere. Nke a bụ nri na-ekpo ọkụ, dị nnọọ mma maka ọdịda.

Ị nwere ike ime tofu maka nri ụtụtụ?

Ntụziaka nri ụtụtụ abụọ tofu kwesịrị nlebara anya pụrụ iche. Mbụ tofu ma ọ bụ tofu "omelet". Tofucznica anaghị atọ ụtọ dị ka àkwá, ma ị kwesịrị ịma nke a tupu atụnyere ya na nri ụtụtụ kpochapụwo. Otú ọ dị, nke a bụ ihe ngwọta dị mma maka ndị na-achọ itinye ntakịrị ụdị dị iche iche na nchịkọta ụbọchị ha. Anyị nwere ike na-emeso ofe tofu dị ka akwa a kpụkọrọ akpụkọ ma tinye mgbakwunye ọkacha mmasị gị - scallions, eyịm, tomato. Ofe tofu kacha ewu ewu bụ 1 ngwugwu nke tofu eke (200 g), nke a na-eji ndụdụ gwakọta ya na teaspoon 1/4 nke turmeric (ọ ga-ewere agba ọla edo mara mma), 1/2 teaspoon nke nnu ojii. (na-atọ ụtọ dị ka akwa), nnu ntụtụ, ọtụtụ ose. Ighe ihe niile na mmanụ oliv maka ihe dịka nkeji 5. Na-eje ozi na eyịm ndụ ndụ.

Tofumaker na tomato:

• Tofu eke 200 g
• Ọtụtụ tomato cherry
• 1/4 yabasị 
• 1/4 teaspoon shuga 
• garlic kloovu
• 1/4 teaspoon anwụrụ paprika

Ihe kacha amasị m bụ tofu na ofe tomato, nke a na-etinye na toast na agwa na tomato ihendori. Ighe 1/4 nke yabasị chopped na pan frying, fesa ya na ntụtụ nnu na shuga (nke a na-enye yabasị ahụ ụtọ caramel). Tinye kloovu galik a gwepịara egwepịa ma ghee maka otu nkeji. Tinye ndụdụ-shredded eke tofu, nnu na paprika a na-ese anwụrụ wee mee ka ighe maka ihe dịka nkeji 3-4. N'ikpeazụ, tinye tomato cherry ma sie nri maka nkeji 2 ọzọ ruo mgbe tomato dị nro. Anyị na-eje ozi dị ka akụkụ nke nri nri onye anaghị eri anụ bekee.

PA na-enye tofu tortilla maka nri ụtụtụ. Anyị nwekwara ike ime ya maka nri ehihie ma ọ bụ nri abalị n'ihi na ọ na-eju oke. Kwadebe ofe tofu dị ka uzommeputa mbụ si dị. Kpoo tortilla n'ime ite frying na 1 teaspoon mmanụ. Tinye tofu e ghere eghe, mpekere ube oyibo, mpekere tomato, ụfọdụ ose jalapeno chopped (maka ndị na-amasị ụtọ ụtọ), otu tablespoon nke yogọt akwukwo nri na chopped coriander. Anyị nwekwara ike ime achịcha dị larịị site na iberibe tofu. Naanị ghee tofu nke e tere mmiri ruo mgbe aja aja na-acha edo edo wee jupụta tortilla ahụ na ya. Tortilla na-atọ ụtọ nke ukwuu na ụdị Sanwichi: ya na letus iceberg, tomato, radishes, eyịm ndụ ndụ na tofu, nke a na-agbanye na soy sauce.

Kedu ka esi eme nri abalị tofu?

Enwere ọtụtụ ntụziaka maka nri abalị tofu. Enwere ike ịgbakwunye tofu silk na ofe ọkacha mmasị gị iji nye ha ihe na-agbanwe agbanwe. M na-agbakwunye 100 g nke tofu silk na ofe ude ugu iji mee ka ọ dị ọkụ. Enwere ike ịchọta uzommeputa maka ude ugu na ntinye banyere efere ugu (anyị na-agbakwunye tofu kama mmiri ara ehi aki oyibo) Otú ọ dị, ụdị nri abalị kachasị mma nke tofu bụ lasagna na akwụkwọ nri na tomato ihendori.

Lasagne na akwụkwọ nri na tomato ihendori

Ị:

• 500 ml nke tomato ihendori 
• 1 carrots
• 1 bọlbụ
• 5 tablespoons mmanụ olive
• 2 cloves nke galik
• 1 tablespoon oregano 

Lasagna:

• Nkwakọ ngwaahịa pasta (ibé)mee lasagna
• 300 g spinach
• 200 g silk tofu
• 5 tomato a mịrị amị
• 2 cloves nke galik
• 3 tablespoons mmanụ olive
• 5 tablespoons breadcrumbs
• 5 tablespoons nke almond flakes

Mbụ ị kwesịrị ịkwadebe tomato ihendori: bee karọt na eyịm n'ime obere cubes; tinye n'ime ite nwere ngaji mmanụ oliv 5 na ntụtụ nnu. Kpuchie ma kpoo ruo mgbe ọ dị nro, na-emegharị ugboro ugboro - nke a ga-ewe ihe dịka nkeji ise. Tinye galik cloves 5 minced na akwụkwọ nri dị nro wee ghee ha otu nkeji. Wunye na 2 ml nke tomato passata, tinye 500 tablespoon nke oregano na simmer kpuchie na obere okpomọkụ maka nkeji iri na ise nke otu awa.

Na-asa ma kpoo 300 g spinach. Anyị na-ebipụ. Kpoo ngaji mmanụ oliv 3 n'ime ite frying, tụfuo cloves galik 2 nke e gbuturu na akwụkwọ nri. Sichaa ruo mgbe akwụkwọ nri na-ahapụ mmiri ya niile. Tinye 200g tofu silk, tomato mịrị amị nke anwụ 5 nke ọma, 1 teaspoon ala nutmeg, 1/2 teaspoon nnu, 1 teaspoon capers. Gwakọta ihe niile nke ọma na ighe maka otu nkeji.

Anyị na-akwadebe efere efere. Wunye ihendori tomato n'ime ala, dobe mpempe akwụkwọ lasagne, gbanye 1/3 nke ngwakọta akwụkwọ nri, kpuchie ya na mpempe akwụkwọ lasagne ma wụsa tomato ihendori. Anyị na-eme nke a ruo mgbe oke akwụkwọ nri agwụla. Wunye nke ikpeazụ nke tomato ihendori n'ime pan na-arị elu. Wụsa ihe niile na 5 tablespoons breadcrumbs gwakọtara na 5 tablespoons flaked almọnd. Tinye na oven, kpoo ruo ogo 180 na akpọọ nkụ maka ihe dị ka nkeji 30 ruo mgbe elu bụ aja aja na-acha edo edo. Ọ bụrụ na anyị anaghị amasị lasagna, anyị nwere ike tinye akwụkwọ nri n'ime cannelloni, gnocchi ma ọ bụ crepes.

Tofu bụ nnukwu anụ anaghị eri anụ "anụ ala" mgwa ihe. Anụ a nwere ike ịbụ ihe mgbakwunye na pasta na tomato ihendori, ọ nwere ike tinye ya na chili sin carne, efere anụ anaghị eri anụ, ọ nwere ike tinye ya na cannelloni, dumplings na pancakes.

Kedu ka esi esi anụ tofu a la minced?

• 2 tofu cubes (200 g nke ọ bụla)
• 5 tablespoons mmanụ olive 
• 1 teaspoon galik granulated
• 2 tablespoons yist flakes 
• 1 teaspoon anwụrụ paprika
• 2 tablespoons soy ihendori 
• otu ntụtụ chili 
• 1/2 teaspoon mkpụrụ fennel

Jiri ndụdụ gwepịa tofu ka e nwee ọkpụkpụ. Tinye ihe ndị ọzọ fọdụrụnụ ma gwakọta ihe niile. Debe ya na mpempe akwụkwọ na-esi nri nke e ji akwụkwọ nri mee ka ọ dị mma ka a na-ekesa "anụ" ahụ. Richaa ya na ogo 200 (na-ekpo ọkụ site n'elu ruo na ala) maka ihe dịka nkeji iri abụọ - mgbe nkeji iri gachara, gbanye tofu na spatula ma sie ya maka nkeji 20 ọzọ. Enwere ike ịmegharị tofu a "minced" na akpa ziplock. Ọ kacha mma ikpochapụ ha na friji wee ghee ha na pan tupu ịtinye ha na nri.