Tofu prevents cancer and helps to lose weight

Tofu is a type of cheese, made from soy milk, which has many health benefits like preventing osteoporosis, and being a source of protein is also great for muscle health, preventing injury from exercise, and collaborating for muscle mass growth.

This cheese is very used mainly in vegetarian diets, but can be consumed by all people, mainly by those who want to reduce the amount of fat in the diet, as in cases of heart problems or high cholesterol, since it has no animal fat.

Thus regular consumption of tofu helps to:

1. Prevent and help fight cancer by containing the phytochemicals isoflavones;
2. Prevent breast and prostate cancer by being rich in antioxidants;
3. Prevent osteoporosis, being rich in calcium;
4. Decrease cholesterol by containing omega-3;
5. Prevent the onset of atherosclerosis by helping to control cholesterol;
6. Helping to lose weight because it is low in calories;
7. Provide protein for muscle maintenance.

To get these benefits, you should consume between 75 and 100 g of tofu per day that can be in salads, sandwiches, grilled preparations, baked or as a base for pates.

Nutrition information and how to use it

The following table shows the nutritional composition in 100 g of tofu.

In addition, versions that are enriched with calcium should be preferred, especially in the case of vegetarians who do not consume cow's milk and dairy products.

Tofu Salad Recipe

Ingredients:

• 5 leaves of American lettuce
• 2 chopped tomatoes
• 1 grated carrot
• 1 cucumber
• 300 g cubed tofu
• 1 tablespoon of shoyu or vinegar
• 1 tablespoon lemon juice
• 1 teaspoon grated ginger
• 1/2 teaspoon sesame oil
• Pepper, salt and oregano to taste

Method of preparation:

Mix all ingredients and season with vinegar, lemon, pepper, salt and oregano. Serve fresh as a starter for lunch or dinner.

Tofu hamburger

Ingredients

• 500 g chopped tofu
• 1 carrot grated and squeezed
• 2 tablespoons chopped green onions
• 4 tablespoons chopped mushroom
• 4 tablespoons grated onion, grated
• 1 teaspoon salt
• 1 tablespoon flour

Method of preparation

Place the tofu in a sieve and allow to drain all the water for 1 hour, squeezing the dough at the end to remove any excess liquid. Put in a bowl together with the other vegetables also squeezed to remove the water, and add the salt and the flour. Mix well until forming a homogeneous dough and shape the burgers. Grill the burgers in a non-stick skillet until golden brown on both sides.

To help you have a diet with less fat, see also the benefits of soy.