Tofu ni ikiribwa kiboneka gikomotse kuri soya aho bafata amata ya soya bakayakamura akaza kubyara igipondo cy'umweru cyorohereye bakaza kugitunganya bagateka. Kuri bamwe bayisimbuza inyama cyane cyane abatazirya byaba kubera uburwayi, imyizerere cyangwa umwanzuro wabo bwite.
Tofu nubwo ikomoka kuri soya ariko ifite umwihariko wayo ari nabyo bituma igirira akamaro gatandukanye umubiri.
Muri yo habonekamo calorie nkeya, ibinure bicye gusa hakabamo poroteyine nyinshi. Irimo kandi sodiyumu nkeya ndetse nta cholesterol irimo kuko ari ibikomoka ku bimera.
Ni isoko y'ubutare, manyeziyumu, umuringa, fosifore, kalisiyumu na potasiyumu. Hanabonekamo kandi zinc, umwe mu myunyungugu y'ingenzi.
Muri vitamin dusangamo vitamin B1, B2, B3, B5, B6 na C.
Nk'uko tumaze kubibona muri tofu ubwaho nta cholesterol ibamo. Ahubwo dusangamo lecithin na acide linoleique bizwiho gushwanyaguza cholesterol iba yirundanyije mu mubiri igasohoka. Kurya tofu ni byiza kurenza kurya inyama zitukura kuko ibamo ibinure byuzuye bicye (biteza akaga umubiri) ahubwo ikabamo ibituzuye byinshi (ari byo byiza ku buzima).
Tofu igabanya ibyago byo kurwara indwara zinyuranye z'umutima. Ibi biterwa nuko kuyirya bigabanya igipimo cya cholesterol n'ibinure byuzuye mu mubiri. Kuba kandi irimo sodiyumu nkeya nabyo bituma iba nziza ku bafite ikibazo cy'umuvuduko ukabije w'amaraso.
Tofu irimo calorie nkeya bikaba biyigira ifunguro riza ku bifuza kugabanya ibiro, dore ko kuba irimo poroteyine nyinshi biyongerera kuba ingenzi kuri bo.
Muri tofu habamo isoflavones bikaba ibinyabutabire bifasha abagore mu kugabanya ibimenyetso byo gucura kuko isoflavones mu mubiri zitwara nk'umusemburo wa estrogen kandi gucura biterwa no kugabanyuka kwawo nuko hakabaho ibimenyetso binyuranye bijyanye n'igabanyuka ryawo.
Za isoflavones kandi ni nziza mu kurwanya kanseri zinyuranye. Ubushakashatsi bugaragaza ko kurya tofu birwanya kanseri y'umura ku bagore bamaze gucura. Inarwanya kandi kanseri y'amabere, kanseri y'ibihaha na kanseri ya porositate.
Muri tofu harimo kalisiyumu iyi ikaba ingenzi mu ikorwa n'ikomera ry'amagufa. Kugabanyuka kwa kalisiyumu bikaba bituma ubabara mu ngingo cyane cyane ku bageze mu zabukuru. Kurya tofu birinda iki kibazo.
Kurya tofu ntibivura diyabete ahubwo poroteyine zirimo zifasha mu kugabanya igipimo cy'isukari yo mu maraso bityo bikagabanya ibyago byo kurwara diyabete.
Tofu kuba ikungahaye kuri poroteyine, fosifore na potasiyumu biyigira nziza ku mpyiko. Iyi myunyungugu ifatanyiriza hamwe mu gutuma impyiko zikora neza kandi bikarinda indwara zinyuranye zafata impyiko.
Kuba tofu ikungahaye ku butare biyigira ifunguro ryiza ryafasha mu kurwanya no kurinda indwara yo kubura amaraso kuko kugabanyuka kwa bwa butare mu mubiri bigabanya ubwinshi bw'insoro zitukura bikagira ingaruka ku maraso.
Ku bari hejuru yimyaka 65 kurya tofu bibongerera ingufu zo kwibuka no gufata mu mutwe. Ibi biterwa nuko habonekamo lecithin ikaba ifasha umubiri gukora phosphatidic acid na phosphatidylserine bifasha mu gukora neza k'uturemangingo tw'ubwonko.
Kurya tofu byongera mu mubiri poroteyine ya keratin ikaba izwiho kuba ariyo ifasha umusatsi gukura no kuwurinda gupfuka.
Ahasigaye abandi muryoherwe nibyiza bya tofu
Tofu nubwo ikomoka kuri soya ariko ifite umwihariko wayo ari nabyo bituma igirira akamaro gatandukanye umubiri.
Muri yo habonekamo calorie nkeya, ibinure bicye gusa hakabamo poroteyine nyinshi. Irimo kandi sodiyumu nkeya ndetse nta cholesterol irimo kuko ari ibikomoka ku bimera.
Ni isoko y'ubutare, manyeziyumu, umuringa, fosifore, kalisiyumu na potasiyumu. Hanabonekamo kandi zinc, umwe mu myunyungugu y'ingenzi.
Muri vitamin dusangamo vitamin B1, B2, B3, B5, B6 na C.
Akamaro ku buzima.
1. Kugabanya igipimo cya cholesterol
Nk'uko tumaze kubibona muri tofu ubwaho nta cholesterol ibamo. Ahubwo dusangamo lecithin na acide linoleique bizwiho gushwanyaguza cholesterol iba yirundanyije mu mubiri igasohoka. Kurya tofu ni byiza kurenza kurya inyama zitukura kuko ibamo ibinure byuzuye bicye (biteza akaga umubiri) ahubwo ikabamo ibituzuye byinshi (ari byo byiza ku buzima).
2. Ubuzima bw'umutima
Tofu igabanya ibyago byo kurwara indwara zinyuranye z'umutima. Ibi biterwa nuko kuyirya bigabanya igipimo cya cholesterol n'ibinure byuzuye mu mubiri. Kuba kandi irimo sodiyumu nkeya nabyo bituma iba nziza ku bafite ikibazo cy'umuvuduko ukabije w'amaraso.
3. Kuringaniza ibiro
Tofu irimo calorie nkeya bikaba biyigira ifunguro riza ku bifuza kugabanya ibiro, dore ko kuba irimo poroteyine nyinshi biyongerera kuba ingenzi kuri bo.
4. Ni nziza ku bagore bamaze gucura
Muri tofu habamo isoflavones bikaba ibinyabutabire bifasha abagore mu kugabanya ibimenyetso byo gucura kuko isoflavones mu mubiri zitwara nk'umusemburo wa estrogen kandi gucura biterwa no kugabanyuka kwawo nuko hakabaho ibimenyetso binyuranye bijyanye n'igabanyuka ryawo.
5. Kurwanya kanseri
Za isoflavones kandi ni nziza mu kurwanya kanseri zinyuranye. Ubushakashatsi bugaragaza ko kurya tofu birwanya kanseri y'umura ku bagore bamaze gucura. Inarwanya kandi kanseri y'amabere, kanseri y'ibihaha na kanseri ya porositate.
6. Kurinda indwara zifata mu ngingo nka rubagimpande
Muri tofu harimo kalisiyumu iyi ikaba ingenzi mu ikorwa n'ikomera ry'amagufa. Kugabanyuka kwa kalisiyumu bikaba bituma ubabara mu ngingo cyane cyane ku bageze mu zabukuru. Kurya tofu birinda iki kibazo.
7. Diyabete
Kurya tofu ntibivura diyabete ahubwo poroteyine zirimo zifasha mu kugabanya igipimo cy'isukari yo mu maraso bityo bikagabanya ibyago byo kurwara diyabete.
8. Impyiko nzima
Tofu kuba ikungahaye kuri poroteyine, fosifore na potasiyumu biyigira nziza ku mpyiko. Iyi myunyungugu ifatanyiriza hamwe mu gutuma impyiko zikora neza kandi bikarinda indwara zinyuranye zafata impyiko.
9. Kurinda indwara yo kubura amaraso
Kuba tofu ikungahaye ku butare biyigira ifunguro ryiza ryafasha mu kurwanya no kurinda indwara yo kubura amaraso kuko kugabanyuka kwa bwa butare mu mubiri bigabanya ubwinshi bw'insoro zitukura bikagira ingaruka ku maraso.
10. Ubwonko
Ku bari hejuru yimyaka 65 kurya tofu bibongerera ingufu zo kwibuka no gufata mu mutwe. Ibi biterwa nuko habonekamo lecithin ikaba ifasha umubiri gukora phosphatidic acid na phosphatidylserine bifasha mu gukora neza k'uturemangingo tw'ubwonko.
11. Kurinda imisatsi gupfuka
Kurya tofu byongera mu mubiri poroteyine ya keratin ikaba izwiho kuba ariyo ifasha umusatsi gukura no kuwurinda gupfuka.
Icyitonderwa
- Kuri ubu haboneka tofu zikomoka kuri soya z'intuburano. Iyi tofu kuyirya byatera utubuye mu mpyiko, kwangiza umwijima no kwangiza bagiteri nziza (probiotic) ziboneka mu rwungano ngogozi
- Ku bafite ikibazo cya thyroid idakora neza (ikora gahoro/hypothyroidism) si byiza kurya tofu kuko byabongerera ikibazo
- Nk'uko twabibonye tofu ku bagore ikora nka estrogen. Niba mu muryango harimo abarwaye kanseri y'ibere usabwa kutarya tofu cyane kuko yagabanya ikorwa rya estrogen kandi niyo ifasha umubiri kurwanya iyi kanseri.
Ahasigaye abandi muryoherwe nibyiza bya tofu
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