Can the nutrition of tofu replace the nutrition of red meat?

The study, led by the National Cancer Center of Japan, was conducted by the authors, Santjiv Buda Toki and Ichiro Tsugaru, among others, in a survey of Japanese people over the age of 40, by collecting dietary questionnaires every 5 years, and obtaining information on their deaths from the residence registry. Eventually, data from more than 70,000 people were included in the study, excluding participants with a history of cancer, stroke, ischemic heart disease, or kidney disease.

The main animal protein of the Japanese is fish, red meat, and dairy products, and the main vegetable protein is cereals and soy products. The researchers found that neither total protein intake nor animal protein intake was significantly associated with overall or cause-specific mortality, although higher intake of plant protein was associated with lower mortality.

Researchers statistically analyzed that the top 1 5 participants who consumed the most plant protein had a 13% lower risk of death and a 27% lower risk of death from cardiovascular disease than the least 1 5. This result remained unchanged even after excluding the effects of dietary quality and history of hypertension, hyperlipidemia, diabetes, etc. The researchers estimate that replacing animal protein in red meat with plant protein that consumes 3% of the total energy of food in daily life would reduce the risk of overall death, cancer death by 39%, and cardiovascular disease death by 42%.

Therefore, researchers recommend replacing red meat with healthy plant-based proteins such as tofu.

This study is consistent with the recommended nutritional intake in China at this stage. Although animal protein is more easily absorbed and utilized by the human body, it is mostly meat, dairy and eggs, and it is also easy to consume too many calories and saturated fat, increasing the risk of obesity, which in turn increases the risk of cardiovascular disease and diabetes.

Soy protein, which is rich in soybeans, is also a high-quality protein. Processed tofu has more protein that is better for the body to absorb. And tofu is low in fat, and 80% is unsaturated fatty acids, which helps prevent cardiovascular and cerebrovascular diseases, such as atherosclerosis, hypertension, hyperlipidemia, coronary heart disease, etc.

At the same time, tofu has many nutrients that red meat does not have, such as: soy isoflavones, which have antioxidant and anti-aging effects, and can also prevent cardiovascular diseases and breast cancer; Lecithin, which can enhance memory and prevent Alzheimer's disease; Soy oligosaccharides, which are good for gastrointestinal health. In addition, tofu is also rich in calcium, phosphorus, magnesium and other essential trace elements.

Replacing some red meat with tofu in the daily diet is suitable for most adults, especially for people who are obese and suffer from chronic diseases. However, the role of red meat is very important, in addition to rich protein, it also contains zinc, niacin, vitamin B 12, thiamine, riboflavin and phosphorus, etc., which are essential nutrients for the human body that soy foods including tofu do not have, especially for infants, children, anemia, the elderly, pregnant women and other special groups, red meat can not be blindly replaced with tofu.

Tofu and meat are two different ingredients. They contain the same substances, but they are not substituted for each other.

First of all, they are both rich in protein. Tofu contains soy protein. Meat contains animal protein. Since meat is acidic, eating too much is not good for the body. And legumes are better absorbed, so nutritionists recommend eating more legumes and less meat.

But eating less doesn't mean not eating. If you have rheumatism or poor kidneys, you should eat less tofu, which will aggravate the condition and increase the burden on the kidneys. Eating meat may satisfy DHA for brain development.

Promotes brain development and improves the intelligence of the body. Eating meat can also supplement a large amount of iron and zinc for the human body, promote the body's hematopoietic function, and improve immunity. And it can replenish the vitamin A and vitamin D required by the human body.

Therefore, meat and tofu cannot be substituted for each other, and it is most important to achieve a nutritional balance.

The nutrition of tofu is definitely not a substitute for red meat, nutritious, red meat mainly contains animal protein, and tofu only contains vegetable protein. The nutrition of tofu should not replace the nutrition of red meat. Because red meat is rich in essential amino acids of animal protein, which is conducive to the absorption of the body, and tofu contains more branched-chain amino acids, which is not conducive to absorption, but the calcium content in tofu is relatively high, which can prevent osteoporosis, so both should be eaten, and one can not be used to replace another Yange, of course, it cannot be replaced, because although tofu is also very nutritious, but he is still far from white meat and red meat. If there is no benefit to plant protein like tofu, it cannot replace the protein of this meat, that is, the nutritional content is different.

Tofu and red meat. The nutrition that comes to people is not the same. Tofu contains vegetable protein.

Red meat contains animal protein. Tofu contains various vitamins. are all needed by the human body.

The nutritional value of tofu cannot replace the nutritional value of red meat. Because of the nutritional value of red meat, there are a lot of trace elements in it, as well as protein. Whereas, tofu is a legume food and does not have as much protein as red meat.

What vegetarian diet can replace the nutrition of red meat?

There are no substitutes for foods, and each food has its own nutrient profile. Especially between animals and plants, as far as protein is concerned, animal protein and plant protein nutrients are different, each has its own characteristics, and is complementary to each other.

Beef, lamb and pork are often referred to as red meat, while fish and poultry are referred to as white meat. Red meat is characterized by coarse muscle fibers and high fat content, while white meat has delicate muscle fibers and lower fat content and a higher content of unsaturated fatty acids in fat.

Recent epidemiological studies have found that people who eat red meat have an increased risk of chronic diseases such as colon cancer, breast cancer, and coronary heart disease, and eating white meat can reduce the risk of these diseases and prolong life.

In 1990, a large prospective study in the United States showed that the higher the incidence of colon cancer among consumers who ate more red meat. The relative risk of colon cancer in the group with the highest intake was 70% higher than that in the lowest group.

In men who consumed red meat more than five times a week compared to those who consumed red meat less than once a month, the relative risk of colon cancer increased by 2 57 times. Conversely, people who eat more dairy, poultry and plant-based fats have a lower risk of bowel cancer.

Another study in the United States showed that women who regularly ate red meat had a greater risk of breast cancer than women who regularly ate chicken, fish and vegetables. A study of 14,291 women between 1985 and 1991 showed that women who ate more red meat had a significantly higher risk of breast cancer than those who ate less.

In the Mediterranean, the Greek island of Crete and the Saka people of southern Italy had the lowest incidence of chronic diseases in the world in the 60s and lived the longest. The survey found that there is very little red meat in the traditional Mediterranean diet. The U.S. survey found that:

Cretans in the 60s ate only red meat 1 2 times a week, while eating other animal foods (milk, poultry) more than red meat.

It can be seen that the saying that "I would rather eat four taels of birds in the sky than half a catty of animals on the ground" is in line with the new concept of modern nutrition.

For the sake of health, it is recommended that you eat more white meat and vegetables and less red meat.

Ingredients: 4 pieces (200g) of dried white beans

1 3 teaspoons (1-2g) of salt

1 large bowl (500g) of chicken broth

3 black fungus.

5 spinach pieces.

River prawns. Ren a little.

Ham 1 small piece (10g).

Cook the dried shreds. Make a good Huaiyang dish.

The secret is here).

There are so many ingredients, the old hen soup is boiled in advance and does not need any seasoning;

Prepare the ingredients: soak the black fungus in advance, cut into shreds, cut the ham into shreds, peel the shrimp from the river prawns, wash the spinach;

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Thin slices of dried white bean curd, then shredded;

This step is more of a test of knife work, try to slice thin, cut as thin as possible, the better, but eat at home, just do your best, you don't need to pursue the ultimate too much.

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Blanch shredded tofu in boiling water for 2 minutes, skimming off the scum and removing the beany smell;

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After scalding, pass through cold water and drain;

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Heat the pot, pour in a little chicken fat on the chicken broth, and stir the shredded ham until the aroma comes out;

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Pour in the chicken broth, 1 3 teaspoons of large Qinghuai salt, then add shredded tofu, cover and simmer for 10 minutes;

I use Daqinghuai salt, which is a natural salt for three snacks (zero additives, zero iodine, and zero anti-caking agents.

So it's very safe and healthy.

The amount of salt is adjusted according to each person's taste, so you can taste it while adding it.

After 10 minutes, add the river shrimp, shredded fungus and spinach, and blanch until the river shrimp change color and the spinach becomes soft.

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Serve on a plate, it's delicious

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Tips: 1. No other seasonings are needed, only a spoonful of salt is needed to bring out the umami of the ingredients.

2. The amount of salt can be adjusted according to each person's taste, and you can taste it while adding it.

Legumes contain soy protein, so you can consider eating other legumes. Just like the soybeans you eat, edamame actually has them in them.

Protein is a major nutrient that is essential for creating and repairing bones and muscles, all from **. Foods that can replace tofu are: lentils, einkorn, halloumi cheese, etc.

The nutritional content of tofu is mainly protein, and there are many foods that replace the nutritional content of tofu in daily life, such as: eggs, meat foods.

Foods that can replace tofu nutrition include, yuba, Portuguese peel, tofu bubbles, soybean milk powder, soy milk, and soybean flour, which can replace the nutritious foods of tofu.

Let me ask this question, foods that can replace the nutrition of tofu, such as dried tofu, soybean flour, and soy milk powder

Egg custard can replace tofu in terms of nutrition.

Tofu is mainly rich in vegetable protein, which can be replaced with soy products, such as bean skin, soy milk, and so on.

Tofu cannot completely replace the nutritional value of meat. Although tofu has a high nutritional value, it contains a variety of trace elements necessary for the human body, and is also rich in high-quality proteinHowever, it does not have the nutrients that red meat is rich in, and the protein of meat food is complete protein, which can provide all the types of amino acids that the body needs. When meat proteins are digested in the body, the broken down amino acids can be absorbed.

Wang Xingguo, director of the nutrition department of Dalian Central Hospital, reminded that replacing a part of red meat with tofu in the daily diet is suitable for most adults, especially for people with obesity and chronic diseases. For special populations such as infants, children, anemia, the elderly, and pregnant women, the role of red meat is very important and cannot be blindly replaced with tofu.

The nutritional value and nutrients of tofu are different, so tofu cannot replace the nutritional value of meat. Because the nature of these two foods is different.

In the case of proteins, it can be replaced. But in terms of overall nutrient content, it's completely different. Naturally, meat is more nutritious and richer.

The history of tofu is very long, since ancient times, there is tofu on the table of the Chinese people, it is very nutritious, contains a variety of trace elements required by the human body, and is easy to digest, absorb, and the practice is also diverse, in addition to the practice we often eat, there are the following ways to eat:

1. Cabbage and tofu soup.

Cut the tofu into pieces, the pieces are not too big, it is easy to taste, wash the cabbage, throw away the yellow leaves and rotten leaves, cut into large pieces, separate the cabbage and cabbage leaves, and cut the shallots into chopped green onions.

Heat the oil, you can put the cabbage when the oil temperature is 4, put the cabbage first, stir-fry a few times to add water, put the tofu after the water boils, simmer for 10 minutes, put in the cabbage leaves and sprinkle salt and monosodium glutamate, and then stew for 2 minutes to get out of the pot.

2. Stewed crucian carp with tofu.

In addition to braised tofu and soup, it can also be used as a fish stew.

Prepare 150 grams of tofu, a number of crucian carp, 5 grams of light soy sauce, 15 grams of cooking oil, 3 grams of cooking wine, 3 grams of vinegar, a small piece of ginger, half a green onion, first cut the green onion and ginger into shreds, cut the tofu into pieces, take out the internal organs of the crucian carp and remove the scales, prepare a few red peppers if you like to eat spicy, follow the steps below, and put it in with the tofu.

Heat the oil, the oil is twice as much as the usual stir-frying, when the oil in the pot is 8 hot, put in the crucian carp, don't be in a hurry to turn it over, wait for the golden time to fry below and then change the face and continue to fry, otherwise the fish skin is easy to stick to the pan, and when the two sides are golden, pour in a little cooking wine, vinegar, put in the ginger shreds, add an appropriate amount of warm water and stew for about 5 minutes, put in the tofu, and then stew for 5 minutes to get out of the pot, sprinkle the green onion before the pot, and put the vinegar to make the crucian carp more soft and rotten.