Scallions mixed with tofu, celery fried dry, vegetarian chicken, hot pot oil bean skin...... Many people may be tempted to drool at the thought of various soy products. And these food with bean products as the protagonist, occupies a considerable portion on our Chinese table, is also a highlight of the Shanghai Food Exhibition.

It is not an exaggeration to say that comprehensive nutritional value, cooking convenience, product price and other factors, soy products are not lost to meat, eggs. At the Shanghai Food Exhibition, visitors can get a close look at the diversity and innovation of soy products, experience the new flavors of traditional foods such as tofu and soy milk, and the unique taste of innovative soy products such as dried beans and vegetarian chicken.

The raw material of soybean products is soybean, but our old ancestors, through exquisite processing, not only made the difficult to cook and digest soybean into rich and delicious soybean products, but also successfully removed the factors affecting nutrient absorption in soybean, such as trypsin inhibitor, phytic acid and so on. Greatly enhance the nutritional value of soy products.

Soy products are so much the most recommended you eat these!

There are many kinds of bean products on the market. If they are divided according to whether they are fermented or not, bean products can be roughly divided into fermented bean products and non-fermented bean products. The former includes bean curd, tempeh, bean juice, etc., while the latter includes tofu, dried bean curd, thousand sheets (bean skin), vegetarian chicken, etc. Considering the wider audience of non-fermented soy products, we focus on the nutritional value of this type of soy products.

We made a comprehensive comparison from the content of protein, calcium, sodium, potassium, fat and other nutrients, and found that:

First place: Thousand sheets

In summary, thousand sheets (also known as dry tofu, tofu skin, bean skin or hundred pages) are prominent in a number of bean products. Not only the protein and calcium content is far ahead, but also compared with other high calcium, high protein players (such as vegetarian chicken, bean bubble, dried sesame, dry brine, etc.), and there is no high calorie or high sodium content of the short board, it is called a comprehensive development, quite excellent. In addition, the practice of thousands of simple and diverse, can be cold, can be made soup, can be cooked, the price is not expensive, it is recommended!

Second place: North-South tofu

Whether it is northern tofu or southern tofu, their calcium content is still good. Although the protein content is not as good as thousand pieces, dried beans, but win in low-fat, low sodium, low calories, for the need to control weight, reduce body fat friends, it is quite friendly.

It is important to note that although it is also called tofu and has the same soft taste, lactone tofu is different from North and south tofu in that it is very low in calcium. Those who do not like to drink milk, want to rely on soy products to supplement calcium friends, don't choose wrong.

Third place: Dried bean curd and vegetarian chicken

Common dried bean curd on the market, such as dried incense, dried brine, smoked dry. There is also a white dry, not seasoned or smoked.

The advantages of dried bean curd are high protein and high calcium, especially the calcium content is among the best in a soybean product, but the heat is not too high. The main nutritional disadvantage of fumigation and brine drying is the high sodium content, mainly due to the use of condiments such as soy sauce in the preparation process. When you choose dried tofu, you can pay attention to the sodium content on the package and choose products with lower salt content.

Vegetarian chicken is cooked on the basis of thousand or dried beans, and then add a certain condiment, the taste is better, comparable to meat. At the same time, the sodium content tends to increase due to further seasoning. However, the advantages of high calcium and high protein were not affected.

If you can choose a product with a relatively low sodium content, vegetarian chicken is still a good choice for calcium and protein supplements.

Fourth: Beancurd bamboo, oil bean skin

Beancurd bamboo is a bean product made of a film slowly condensed on the surface after soybean milk is heated and boiled and then cooled, which is somewhat similar to the layer of milk skin on the surface after we heat milk and cool it. Soybean skin can be thought of as unprocessed and folded into strips of bean curd.

The advantage of beancurd is its high protein content. The protein content of dried tofu bamboo can be as high as 54.2g/100g, even after foaming, the protein content of tofu bamboo can still reach more than 15%. At the same time, the fat content of dried beancurd bamboo can reach more than 23g/100g, but the fat content of beancurd bamboo after foaming is about 7-9g /100g, which is not too high in soybean products.

Therefore, as long as the processing method is proper (such as cooking soup, shabu eat), tofu bamboo is still a very worthwhile soybean products.

Finally, I would like to remind you to pay attention to the cooking methods of various soybean products, and try to choose healthy cooking methods with less oil, less salt and less sugar, such as cold mixing, braising, stir-frying, etc., and less frying and barbecue. Like delicious fried tofu, fried tofu, occasionally for that, don't always crave delicious. Do not put its own high protein, high calcium, healthy and nutritious soy products, into high oil and salt "health hazard molecules".

If you would like to learn more about the food industry, please visit the SIAL Shanghai website for more information.

Source: CHINA SCIENCE COMMUNICATION

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