not long ago, in the school’s teaching basic skills competition, one of the teachers talked about the production of Sufu (soy bean curd). Suddenly, several friends asked if Sufu could be eaten, whether it was harmful to health, and whether it was worse than salt? Therefore, I will follow the teacher’s content, add some more, and answer the questions raised by these friends. For more information, please read “Beiqing Life Series: hidden dangers on the dining table.”. The main raw material of

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Sufu is soybean which people often eat. Before making sufu, tofu should be made first. The process is very simple. It’s nothing more than soaking beans, beating, and marinating, and then removing part of the bean white to make tofu with a little hardness. Bean curd is cut into small pieces to make sufu. At this time to inoculate mold and other strains, the surface of tofu will grow a layer of hairy mycelium. The person who likes it will find the hairy state very cute, while the fragile person may feel terrible. In fact, there is no need to be afraid, these bacteria are specially screened “good” bacteria, do not produce toxins, will not cause disease.

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are then added with more salt to “marinate” the bacteria to the extent that they are difficult to survive. Then the seasoning sauce made of spices, sugar, pepper, red koji, and fermented glutinous rice is added. After a few months, it becomes a fermented milk product on the market. Because the ingredients are different and the process details are different, the products come out are also various.

seeing here, friends must first have a feeling: eating Sufu is eating tofu.

right. All kinds of nutrients in tofu have little loss in the process of making sufu, but they have increased. For example, proteins become more digestible peptides and amino acids, and taste more delicious. Among these peptides, there are also some active peptides that can help control blood pressure, because some studies have found that they can inhibit the activity of angiotensin-converting enzyme (ACE) I. Calcium, magnesium, iron and other minerals in

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have not decreased, and the bioavailability has increased. This is because soybean originally contains a lot of phytic acid, which greatly hinders the absorption of minerals, but mold has already “dried” it during fermentation. At the same time, the ingredients that hinder protein digestion are also removed by mold. From the point of view of vitamins, fermentation will produce a lot of B vitamins, which makes up for the low vitamin content of tofu (many B vitamins lost when squeezing water after point brine).

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may be asked by friends again. I eat tofu to get soybean isoflavones. Will this health care ingredient be eliminated by mold during fermentation? The answer is the opposite. Instead of killing it, mold makes it more effective. Because the original isoflavones in soybeans are glycosides combined with sugar, the bioavailability is lower; after fermentation, it becomes free form, which is more convenient to play a role in the human body.

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as for the oligosaccharides in soya bean curd, the content of them is already very low. Because a lot of oligosaccharides are lost during extrusion, the content of oligosaccharides decreases further during fermentation because some microorganisms can decompose it. In addition, Sufu has no nitrite problem like pickles. The nitrate content of soybean is very low, and the fermentation for several months will not bring a lot of nitrite.

here, the conclusion is very clear. It’s really unfair to compare Sufu with salt and pickle. There is no protein and polypeptide in salt, no amino acid, no calcium and magnesium, no vitamin, and no health care ingredients like soybean isoflavone. However, pickles are not as safe as sufu, and the contents of B vitamins, calcium, magnesium and amino acids are far lower than that of sufu.

however, there is a drawback of sufu, that is, it must put a lot of salt to help prevent corrosion. The salt content of Sufu products varies with varieties. The average sodium content of most products can reach 2% ~ 3%, which is equivalent to 5% ~ 7.5% of salt content. Although the saltiness of Sufu block is lower than that of Sufu juice, the total salt intake of a large Sufu block is about 20g and that of small Sufu is about 10g. According to the salt content of 5%, 20 grams of Sufu is equivalent to 1 gram of salt. Therefore, if you want to enjoy the nutritional value and health benefits of sufu, you should use it to replace the salt in three meals, instead of eating two pieces of Sufu at the same time. Using Sufu to replace part of salt can increase the supply of nutrients, including a little calcium and magnesium, and peptides that are conducive to blood pressure control, without increasing the total amount of sodium.

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utilization scheme 1: in the morning, half a piece of Sufu is used to replace pickled vegetables, with porridge, steamed bread, eggs, nuts, soybean milk and other light flavor food, no other salty food is used for dinner, and salt is not put in the staple food. For example, if you have eaten a bowl of salty soup noodles, don’t eat Sufu any more. In this way, only 0.5g salt was recorded, which is still within the reasonable range. The second scheme of

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is to make vegetables with sufu. For example, add Sufu when frying cabbage, replace salt and soy sauce with Sufu and fermented milk when stewing meat and chicken, and replace salt with Sufu when making pasta, etc. It’s a pity to discard the very salty Sufu juice, but it’s too salty to eat. When using them to make dishes, we must be very careful and strictly control the amount of sodium, otherwise it will make a pot of dishes with excessive sodium.

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in short, Sufu is not as unhealthy as some friends think, and does not have the terrible salt content of “a piece of soy bean curd is equivalent to 12 grams of salt” as some experts say, but it is not as easy to replace salt as some experts say, without worrying about excessive sodium intake.

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