Tofu, pişirdiğiniz her şeyin lezzetini alır.
Tofu, tam bir protein kaynağı olan birkaç bitki bazlı gıdalardan biridir. Aynı zamanda kolesterol içermez ve yağda düşüktür, bu nedenle hayvansal gıdalara sağlıklı bir alternatif oluşturur. Tofu size bir dizi B vitamini sağlar ve menopoz semptomlarına yardımcı olabilecek izoflavon adı verilen bileşikler içerir. Etin tofu ile değiştirilmesi kolesterol seviyeniz için yararlı olabilir.
HDL kolesterol
Yüksek yoğunluklu lipoprotein veya HDL kolesterol, "iyi" kolesterol olarak kabul edilir. HDL'nizi arttırmak kalp hastalığınız için riskinizi azaltmanıza yardımcı olur, çünkü bu tür bir kolesterol vücudunuzun LDL'den veya "kötü" kolesterolden kurtulmasını, kanınızdan toplanmasını ve karaciğere nakledilmesini sağlar. İdeal olarak, HDL ölçümünüz deciliter başına en az 60 miligram olmalıdır.
Tofu karşı et
Ocak 2000'de "Avrupa Klinik Beslenme Dergisi" tarafından yayınlanan bir araştırmaya göre, tofu ile tükettiğiniz etin bir kısmını veya tamamını değiştirdiğinizde, kolesterol düzeyiniz azalabilir. Ancak, bu çalışmada hem LDL kolesterol hem de HDL kolesterolü azaldı. HDL'nin LDL kolesterol oranını yaklaşık aynı bırakarak. HDL ölçümünüz, LDL ölçümünüzle karşılaştırıldığında ne kadar yüksekse, kalp hastalığı riskiniz o kadar düşüktür, bu yüzden ideal olarak sadece LDL kolesterolünüzü değil, LDL kolesterolünüzü düşürmek istersiniz.
Tofu ve Kolesterol
Tofu'nun kendi başına HDL veya LDL kolesterol üzerinde bir etkisi yoktur. Doz-yanıt etkisine bakmak için çalışma katılımcılarının diyetlerinde iki farklı miktarlarda soya proteini test eden bir çalışma, her iki diyette de kolesterol düzeylerinin yaklaşık aynı olduğunu, "Avrupa Klinik Beslenme Dergisi" nde 2003 tarihli bir makaleyi not eder.
hususlar
Diyetinize tofu eklenmesi, kolesterol seviyelerini olumsuz etkileyen diğer yiyecekleri değiştirmedikçe kolesterol seviyelerini etkilemez. HDL'nizi arttırmak istiyorsanız, kilo vermeyi, daha fazla aerobik egzersiz yapmayı, sigara içmeyi, sadece ılımlı içmeyi ve daha doymamış yağlar tüketmenizi ve diyetinizde daha az doymuş yağ tüketmeyi deneyin. Kepekli tahıllar, balık ve fıstıkların HDL üzerinde faydalı etkileri olabilir, bu nedenle bunları diyetinizin bir kısmını diğer, daha az sağlıklı gıdalar yerine yapın.
FAQ - 💬
❓ Is tofu a good source of HDL?
👉 Lowers Cholesterol Levels Tofu is also known to be helpful in lowering LDL cholesterol ("bad" cholesterol), as well as modestly lowering triglycerides and modestly increasing HDL cholesterol ("good" cholesterol).
❓ Is tofu OK for high cholesterol?
👉 Cardiovascular disease Consuming tofu as an alternative to animal protein can help lower levels of LDL cholesterol. This, in turn, decreases the risk of atherosclerosis and high blood pressure.
❓ Does soy increase HDL?
👉 HDL significantly increased 7% from baseline with consumption of 32 g soy protein as soymilk in both women and men with hypercholesterolemia.
❓ Is tofu good for your arteries?
👉 Their analysis found that over a 20-year period, those who had the highest intake of isoflavone, a compound in soy products, had the lowest risk of heart disease. The researchers said the findings suggest that tofu and other soy products could be included in an overall healthy diet to help prevent heart disease.
❓ How can I raise my HDL naturally?
👉 5 Ways to Raise Your HDL Cholesterol
- Get active. Physical activity can boost your HDL level. ...
- Lose extra weight. If you're overweight, losing extra pounds can help raise your HDL levels, as well as cut your LDL ("bad") cholesterol levels.
- Choose better fats. ...
- Alcohol in moderation. ...
- Stop smoking.
❓ How do vegans get HDL?
👉 Many of the foods that lower LDL will promote the production of HDL cholesterol. This includes avocado, soy-based foods, vegetable oil, whole grains, fruit, beans, and legumes. Healthline advises incorporating a few other foods into your diet in order to raise HDL levels.
❓ How do you raise HDL levels?
👉 5 Ways to Raise Your HDL Cholesterol
- Get active. Physical activity can boost your HDL level. ...
- Lose extra weight. If you're overweight, losing extra pounds can help raise your HDL levels, as well as cut your LDL ("bad") cholesterol levels.
- Choose better fats. ...
- Alcohol in moderation. ...
- Stop smoking.
❓ What is healthier chicken or tofu?
👉 Chicken also wins when it comes to B vitamins and potassium, but tofu is higher in zinc, magnesium, iron, calcium—plus it has fiber. “What's most important when cooking either chicken or tofu is to choose a healthy preparation method,” says Stamm.
❓ How do you raise HDL cholesterol levels?
👉 Make your lifestyle count Besides helping you lose weight, increased physical activity can lower your triglycerides, the most common type of fat in your body, while increasing your HDL levels. Benefits can be seen with as little as 60 minutes of moderate intensity aerobic exercise a week.
❓ What are the worst foods for high cholesterol?
👉 High-cholesterol foods to avoid
- Full-fat dairy. Whole milk, butter and full-fat yogurt and cheese are high in saturated fat. ...
- Red meat. Steak, beef roast, ribs, pork chops and ground beef tend to have high saturated fat and cholesterol content. ...
- Processed meat. ...
- Fried foods. ...
- Baked goods and sweets. ...
- Eggs. ...
- Shellfish. ...
- Lean meat.
❓ Who should not eat tofu?
👉 Avoid tofu if you take medicines called MAOIs (monoamine oxidase inhibitors) for mood disorders or Parkinson's disease. Tofu contains tyramine, an amino acid that helps balance your blood pressure. MAOIs block the enzyme that breaks tyramine down. Combine the two and your blood pressure could get dangerously high.
👉 Only a few studies specifically look at tofu’s effects on heart health. However, research has shown that a high intake of legumes, including soy, is linked to lower rates of heart disease ( 5 ). Scientists have also discovered that soy isoflavones can reduce blood vessel inflammation and improve their elasticity ( 6 ).
👉 Tofu may have positive effects on blood sugar control, but more studies are needed to confirm this link. Due to its high isoflavone content, tofu may also have benefits for: Bone health: Scientific data suggests that 80 mg of soy isoflavones per day may reduce bone loss, especially in early menopause ( 34, 35 ).
👉 Tofu is low in calories but high in protein and fat. It also contains many important vitamins and minerals. Like most plant foods, tofu contains several antinutrients. Trypsin inhibitors: These compounds block trypsin, an enzyme needed to properly digest protein.
👉 Tofu is made from condensed soy milk using a process similar to cheesemaking. Whether made from GMO soybeans or not, tofu is generally considered safe for human consumption. Tofu is high in protein and contains all of the essential amino acids your body needs.
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