豆腐的營養(yǎng)成分

豆腐的營養(yǎng)成分

With all the studies saying eating red meat consumption shortens lives, should you be eating more plant-based sources of protein such as tofu?

所有的研究都說吃紅肉會縮短壽命，那么你是否應該吃更多的植物性蛋白質(zhì)來源，比如豆腐?

Maybe yes, maybe no. As with many things in nutrition, it’s not a simple thing to decide. But, after reading about tofu nutrition facts, you can choose for yourself whether you want to include it in your diet.

也許是，也許不是。和營養(yǎng)中的許多東西一樣，這不是一件簡單的事情。但是，在了解了豆腐的營養(yǎng)成分后，你可以自己選擇是否要把它納入你的飲食。

Tofu, spinach and sesame seeds make a tasty stir-fry. Ildi Papp/Shutterstock

What's in a serving of tofu?

一份豆腐里面有什么?

One half-cup of tofu contains 10 grams of protein; 25 percent of the daily recommended value of calcium; 11 percent of iron; 5 grams of fat (mostly polyunsaturated, omega-6 fatty acids). One serving of tofu is relatively high in other minerals such as phosphorous, magnesium, copper, selenium, and especially manganese (40 percent of daily recommended value).

半杯豆腐含有10克蛋白質(zhì);每日推薦鈣攝入量的25%;11%的鐵;5克脂肪(主要是多不飽和脂肪酸-歐米伽-6脂肪酸)。一份豆腐的其他礦物質(zhì)含量相對較高，比如磷、鎂、銅、硒，尤其是錳(占每日推薦攝入量的40%)。

Because tofu also contains the estrogen-like isoflavones, this brings up a common question amongst those paranoid to partake in soy and tofu.

因為豆腐中還含有類雌激素異黃酮，這就給那些吃大豆和豆腐的妄想狂們提出了一個共同的問題。

Will men develop female characteristics if they eat tofu?

吃豆腐的男人會發(fā)展出女人的特質(zhì)嗎?

Rosenfeld unambiguously and emphatically says, "You’re not going to grow breasts if you eat tofu!"

羅森菲爾德毫不含糊地強調(diào)說:“如果你吃豆腐，你的乳房不會長出來!”

In the studies he co-authored on genistein, Rosenfeld says, "Markers of effects that would represent estrogen receptor mediated responses were examined and nothing popped out in the study; there's nothing to worry about. You’d have to be taking huge amounts of purified phytoestrogen to have a huge impact."

在他合著的關于染料木素的研究中，羅森菲爾德說:“對代表雌激素受體介導反應的效應標記進行了檢查，但在研究中沒有發(fā)現(xiàn)任何結果;沒什么好擔心的。你必須服用大量的純化植物雌激素才能產(chǎn)生巨大的效果。”

The bottom line on tofu, according to Rosenfeld: It's a great source of protein for vegetarians and even carnivores should eat more of it.

根據(jù)羅森菲爾德的觀點，豆腐的底線是:它是素食者的極佳蛋白質(zhì)來源，即使是食肉動物也應該多吃。

Is tofu really a healthier source of protein than red meat?

豆腐真的是比紅肉更健康的蛋白質(zhì)來源嗎?

Not necessarily, according to Kaayla Daniel, a Ph.D. in nutritional sciences and anti-aging therapies, and author of the book "The Whole Soy Story: The Dark Side of America's Favorite Health Food."

營養(yǎng)科學和抗衰老療法博士、《大豆的全部故事:美國人最喜愛的健康食品的黑暗面》一書的作者Kaayla 丹尼爾認為，未必如此。

"Eating tofu every day could lead to problems," says Daniel. "If someone has a whole block of tofu at dinner and has a cup of soy milk for cereal and snacks on a whole bag of soybeans and eats a soy meal replacement bar, that amounts to a whopping amount of plant estrogens."

丹尼爾說:“每天吃豆腐會導致一些問題。如果一個人晚餐吃一整塊豆腐，用一杯豆奶來做麥片和零食，用一整袋大豆代替豆粕，這就相當于大量的植物雌激素。”

The problem with eating a diet rich in plant estrogens, says Daniel: "They may be weaker than human estrogens but nonetheless, they do affect the body's ability to use and make estrogen."

食用富含植物雌激素的食物的問題，丹尼爾說:“它們可能比人類的雌激素弱，但盡管如此，它們確實影響了身體使用和制造雌激素的能力。”

What are the risks of eating large amounts of tofu?

吃大量豆腐有什么風險?

According to Daniel, a whole cup of tofu contains 56 mg of isoflavones. Consumed on a daily basis, Daniel believes the potential for thyroid damage (in the form of hypothyroidism, which produces a sluggish thyroid) is the most serious risk, followed by potential reproductive system damage.

據(jù)丹尼爾說，一整杯豆腐含有56毫克異黃酮。丹尼爾認為，每天攝入維生素d，可能造成甲狀腺損傷(以甲狀腺功能減退的形式出現(xiàn)，導致甲狀腺功能減退)是最嚴重的風險，其次是潛在的生殖系統(tǒng)損傷。

Can tofu affect your brain?

豆腐會影響你的大腦嗎?

Possibly. A study published in the Journal of the American College of Nutrition involving Japanese-American men living on Oahu concluded that higher midlife tofu consumption was associated with cognitive impairment and brain atrophy later in life.

有可能。發(fā)表在《美國營養(yǎng)學院雜志》上的一項研究對生活在瓦胡島的日裔美國男性進行了調(diào)查，結果顯示中年時期大量食用豆腐會導致晚年的認知障礙和腦萎縮。

Now that's food for thought.

這是值得思考的。