Kalori dalam tahu goreng bisa bertambah dengan cepat.
Tahu, dengan sendirinya, adalah makanan yang lebih mungkin untuk membantu Anda menurunkan berat badan daripada kemas. Ini tinggi protein tetapi rendah kalori - kombinasi yang unggul dalam hal penurunan berat badan atau pemeliharaan berat badan. Namun, tahu tidak bebas kalori, dan itu bisa berkontribusi pada penambahan berat badan jika Anda makan lebih dari ukuran porsi yang disarankan atau menyajikannya dengan tambahan kaya kalori.
Fakta nutrisi
Menurut USDA, porsi 1/2 cangkir tahu memiliki sekitar 90 kalori, 10 gram protein, 5 gram lemak, 2 gram karbohidrat, 1 gram serat dan kurang dari 1 gram gula. Ia juga memiliki lebih dari 250 miligram kalsium, yang memenuhi seperempat dari rekomendasi harian 1.000 miligram untuk orang dewasa. Tahu lembut atau sutra memiliki nilai gizi yang sebanding.
Cara Sehat Makan Tahu
Anda dapat menyimpan tahu sangat sehat dengan memakannya polos, tetapi memiliki sedikit rasa sendiri. Untuk membuatnya lebih beraroma tanpa menambahkan banyak kalori atau lemak, gunakan bumbu rempah-rempah, rempah segar atau bumbu-bumbu ketika Anda menyiapkannya. Memanggang atau memanggang tahu kubus untuk memberi mereka tekstur yang lebih tajam, dan menyajikan tahu dengan iringan yang bernutrisi seperti beras merah, sayuran kukus atau buah segar. Jika Anda seorang omnivora, Anda dapat memotong kalori dan lemak dari beberapa makanan mingguan Anda dengan mengganti daging merah dengan tahu.
Apa yang Harus Dihindari
Profil nutrisi positif tahu tidak berarti itu sehat dalam setiap konteks. Tahu goreng, misalnya, bisa mengandung ratusan kalori tambahan dan puluhan gram lemak dari minyak. Ketika tahu disajikan dengan saus krim, seperti kare santan berlemak atau krim krim berbasis susu, itu lebih cenderung mengarah ke penambahan berat badan karena itu dalam hidangan yang lebih tinggi kalori. Tapi makanan tunggal jarang bertanggung jawab untuk membuat Anda bertambah berat badan, karena itu kelebihan asupan kalori - daripada makanan khusus yang Anda makan - yang mengarah ke lemak tubuh.
Pertimbangan
Menurut Dr. David Katz, M.D., yang melayani sebagai direktur Pusat Penelitian Pencegahan Yale-Griffin, tahu adalah protein lengkap yang menawarkan semua asam amino esensial untuk tubuh manusia. Namun, ini tidak berarti tahu tidak pernah dapat berkontribusi terhadap kenaikan berat badan atau bahwa itu sehat untuk dimakan secara berlebihan. Elizabeth Marchlewicz, M.P.H., menyarankan untuk makan tahu daripada makanan yang mengandung lemak jenuh tinggi, lemak trans, kolesterol atau natrium untuk mendapatkan vitamin, mineral, dan manfaat kardiovaskular yang berharga.
FAQ - 💬
❓ Does tofu make you gain weight?
👉 It's high in protein but low in calories – a winning combination when it comes to weight loss or weight maintenance. However, tofu isn't calorie free, and it could contribute to weight gain if you eat more than the recommended serving size or serve it with rich, high-calorie additions.
❓ Is tofu OK for weight loss?
👉 Tofu can be a great source of low-calorie protein in a weight loss diet. It's a plant-based protein — like beans and lentils — but tofu is lower in carbohydrates than these sources.
❓ Is tofu good for losing belly fat?
👉 Tofu greatly aids in reduction of belly fat because of its high content of soy isoflavones. Grab yourself some soy milk, soy ice cream (in moderation of course), or go straight for the tofu.
❓ Is tofu too high in fat?
👉 While 50% of the calories in tofu come from fat, a 4-ounce serving of tofu contains just 6 grams of fat. It is low in saturated fat and contains no cholesterol. Generally, the softer the tofu, the lower the fat.
❓ Whats healthier chicken or tofu?
👉 Chicken also wins when it comes to B vitamins and potassium, but tofu is higher in zinc, magnesium, iron, calcium—plus it has fiber. “What's most important when cooking either chicken or tofu is to choose a healthy preparation method,” says Stamm.
❓ Is tofu better for you than eggs?
👉 Head to head, tofu scramble and scrambled eggs are nutritionally comparable and both healthy choices. They are complete sources of protein, providing all essential amino acids; are low in calories; and relatively low in saturated fat.
❓ What happens if you eat tofu everyday?
👉 Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors. Because of tofu's weak hormonal effects, some doctors suggest that women with estrogen-sensitive breast tumors limit their soy intake.
❓ What is healthier chicken or tofu?
👉 Chicken also wins when it comes to B vitamins and potassium, but tofu is higher in zinc, magnesium, iron, calcium—plus it has fiber. “What's most important when cooking either chicken or tofu is to choose a healthy preparation method,” says Stamm.
❓ Which is healthier chicken or tofu?
👉 Chicken meat is 23 times richer in vitamin B3 or niacin, almost eight times richer in vitamin B5, and 4.3 times richer in vitamin B6 than firm tofu. Chicken meat is also richer in vitamin B2. Firm tofu is absent in vitamin K, whereas chicken meat is absent in vitamin C.
❓ Who should not eat tofu?
👉 Avoid tofu if you take medicines called MAOIs (monoamine oxidase inhibitors) for mood disorders or Parkinson's disease. Tofu contains tyramine, an amino acid that helps balance your blood pressure. MAOIs block the enzyme that breaks tyramine down. Combine the two and your blood pressure could get dangerously high.
❓ Can you eat tofu everyday?
👉 Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors. Because of tofu's weak hormonal effects, some doctors suggest that women with estrogen-sensitive breast tumors limit their soy intake.
👉 It's relatively low in calories and contains no cholesterol and minimal saturated fat, especially when compared to most animal sources of protein. As long as you stick to healthful preparation methods, tofu isn't fattening, and makes an excellent addition to any diet.
👉 For example, 1/2 cup of regular tofu contains 94 calories and approximately 5.9 grams of total fat. Soft tofu is even less fattening, with only 76 calories and 4.6 grams of total fat in a 1/2-cup serving.
👉 Also known as bean curd, tofu comes from curdled soy milk that's been drained, pressed into a block and cooled. It's relatively low in calories and contains no cholesterol and minimal saturated fat, especially when compared to most animal sources of protein.
👉 The same amount of silken tofu has 55 calories, and a 3.5-ounce serving of soft tofu has 61 calories. All of these types of tofu have fewer calories than many of the typical animal-based protein foods eaten by people on a diet.
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