When it comes to calcium supplements, many people compare soy milk with milk. Indeed, the calcium content of unprocessed soybeans is far less than that of milk. According to the data provided by dietitians, the calcium content per 100g of soybean powder is 207mg, while the ordinary milk powder of the same weight contains 676mg of calcium, which is 3 times that of soybean powder; the cup of (250ml) of soybean milk contains only 25mg of calcium, while the same glass of milk is 260mg, a difference of 10 times. In other words, in terms of calcium content, soybean products that have not been processed further, such as soya milk, bean juice, boiled soybeans, fried soybeans, and soybean powder, do not seem to be equivalent to dairy products.
However, when soybeans were processed into bean products such as tofu, dried tofu, and tofu skin, the calcium content increased significantly. Such as 100g tofu Calcium 164mg, 100g tofu Calcium 308mg, 100g tofu silk calcium 204mg, 100g tofu rolls calcium 288mg. The calcium content of these common soy products is significantly higher than that of soybeans. Why? Mysteries are the coagulants used in the processing of these bean products—gypsum or brine. These calcium-containing coagulants significantly increase the calcium content of soy products, and their calcium absorption rate is not lower than that of milk.
According to the degree of coagulation agent used, the same tofu, the old tofu calcium content is higher than the soft tofu, lactone tofu calcium content is even less, because the coagulant is gluconolactone, does not contain calcium.
Tofu Calcium Wins In Absorption
The key to calcium supplementation, in addition to calcium content, is the body's absorption of calcium. According to experts, the absorption rate of calcium and protein in the human body is about 60% without deep-processed soybeans; after the tofu is made, the absorption rate can be increased to 90%.
At the same time, calcium supplementation, soybean oil contained in soybean oil, a large proportion of linoleic acid, and no cholesterol, not only is conducive to human growth, but also to prevent cardiovascular disease, obesity and so on.
Tofu's calcium is also rich in phytoestrogen, which has a good effect on prevention and treatment of osteoporosis. "If you are a normal adult calcium supplement, eat two tofu a day and get it!"
Tofu fish is the best match
If the intention is to eat tofu holding a calcium supplement, dietitians recommend that the best match is tofu + fish. A few days ago, the best mix of 100 foods launched at the Family Health and Nutrition Association had traced tofu fish, which also proved the rationality of its nutrition.
First of all, the protein in fish and tofu is incomplete. The protein of tofu is deficient in methionine and lysine, and these two components are more abundant in fish. The content of protein phenylalanine in fish is less, but the content in tofu is more. The combination of the two can be used to make up.
Second, the fish and tofu eat together to play a greater role in the body's absorption of calcium in tofu. Rich in vitamin D in fish has a certain biological activity, can increase the body's absorption rate of calcium more than 20 times, so that the calcium absorption rate of tofu is even higher. Therefore, it is beneficial for children who are prone to rickets, women who are prone to suffer from osteoporosis, and older people to eat more fish and tofu.
In addition, fish contains more unsaturated fatty acids, tofu protein contains a lot of soy isoflavones, both have a cholesterol-lowering effect, eat together for coronary heart disease and cerebral infarction prevention and treatment is very helpful. Experts said that almost all fish can be cooked with tofu, and the best of them is salmon tofu, in addition to calcium and beauty.
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