Tofu; aboki na abinci da kuma maƙiyi na mai ciki

Kodayake cin ganyayyaki basu da tabbacin samarwa asarar nauyi, wasu takamaiman abinci da ke ƙunshe cikin abincin na iya taimaka wa rage nauyi na halitta, misali mai kyau kasancewar shine tofu ko tofu, cinye azaman maimakon nama.

Tofu yana da kwatankwacinsa Inananan kalori, Tunda kowane ½ kofi ko hidimar tofu ya ƙunshi adadin kuzari 88 kawai ko kuma ƙasa da kashi 5 cikin ɗari na yawan abin da ake sha kullum idan ya kasance 2000, iya ƙone calories na hidimar tofu shi kaɗai tare da tsawan minti tara na tsalle-tsalle, don kwatance mai sauƙi.

El tofu yana wakiltar tushen tushen furotin, kowane nau'i na tofu (1/2-kofin) yana ba da gram 10 na furotin, wanda yake ninki biyu na adadin da yake dauke misali a cikin hidimar-oce 6 na yogurt mai ƙananan kalori, a cewar wani binciken da aka buga a fitowar ta "Jaridar Amirka ta Cibiyar Nazarin Gudanar da Gina", furotin shine mafi gamsarwa na gina jiki na ƙungiyoyi masu gina jiki (carbohydrates da mai), misali jiki yana ƙona ƙarin adadin kuzari don narkewar furotin, fiye da sauran abinci, saboda haka an ba da shawarar sosai don sarrafawa da rage nauyin jiki.

El tofu ɗan ƙaramin abinci ne na carbi, Tunda yawan tofu yana dauke da gram 2 kawai na carbohydrates, wanda ke nufin cewa wannan abincin yana nuna sosai a cikin abincin da ke neman rage carbohydrate, musamman don taimakawa rage kitse na ciki, a cewar binciken da aka buga a cikin fitowar Maris 2011 "Gina Jiki da Yanayi", wanda ke nuna cewa rage carbohydrates da karin furotin a cikin abincinku, na iya rage adana mai da inganta ribar tsoka.

Tofu yana da ƙananan ciki fiber na abin da ake ci, tunda tana da gram 1 ne kawai a kowane hidimtawa, saboda haka ana ba da shawarar hada shi da abinci mai yalwar fiber kamar kayan lambu, don cin abincin, saboda fiber shine mai gina jiki wanda ke inganta ƙoshin abinci, ma'ana, yana cire jin yunwa.

Hoton: MF