豆腐的營(yíng)養(yǎng)成分

豆腐的營(yíng)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(huì)縮短壽命，那么你是否應(yīng)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(yíng)養(yǎng)中的許多東西一樣，這不是一件簡(jiǎn)單的事情。但是，在了解了豆腐的營(yíng)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(duì)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?yàn)槎垢羞€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(gè)共同的問題。

Will men develop female characteristics if they eat tofu?

吃豆腐的男人會(huì)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(qiáng)調(diào)說:“如果你吃豆腐，你的乳房不會(huì)長(zhǎng)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(guān)于染料木素的研究中，羅森菲爾德說:“對(duì)代表雌激素受體介導(dǎo)反應(yīng)的效應(yīng)標(biāo)記進(jìn)行了檢查，但在研究中沒有發(fā)現(xiàn)任何結(jié)果;沒什么好擔(dān)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(diǎn)，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(dòng)物也應(yīng)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(yíng)養(yǎng)科學(xué)和抗衰老療法博士、《大豆的全部故事:美國(guó)人最喜愛的健康食品的黑暗面》一書的作者Kaayla 丹尼爾認(rèn)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(huì)導(dǎo)致一些問題。如果一個(gè)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(dāng)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(shí)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(fēng)險(xiǎn)?

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(rèn)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(dǎo)致甲狀腺功能減退)是最嚴(yán)重的風(fēng)險(xiǎn)，其次是潛在的生殖系統(tǒng)損傷。

Can tofu affect your brain?

豆腐會(huì)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(guó)營(yíng)養(yǎng)學(xué)院雜志》上的一項(xiàng)研究對(duì)生活在瓦胡島的日裔美國(guó)男性進(jìn)行了調(diào)查，結(jié)果顯示中年時(shí)期大量食用豆腐會(huì)導(dǎo)致晚年的認(rèn)知障礙和腦萎縮。

Now that's food for thought.

這是值得思考的。