豆腐的营养成分

豆腐的营养成分

With all the studies saying eating red meat consumption shortens lives, should you be eating more plant-based sources of protein such as tofu?

所有的研究都说吃红肉会缩短寿命，那么你是否应该吃更多的植物性蛋白质来源，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.

也许是，也许不是。和营养中的许多东西一样，这不是一件简单的事情。但是，在了解了豆腐的营养成分后，你可以自己选择是否要把它纳入你的饮食。

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克蛋白质;每日推荐钙摄入量的25%;11%的铁;5克脂肪(主要是多不饱和脂肪酸-欧米伽-6脂肪酸)。一份豆腐的其他矿物质含量相对较高，比如磷、镁、铜、硒，尤其是锰(占每日推荐摄入量的40%)。

Because tofu also contains the estrogen-like isoflavones, this brings up a common question amongst those paranoid to partake in soy and tofu.

因为豆腐中还含有类雌激素异黄酮，这就给那些吃大豆和豆腐的妄想狂们提出了一个共同的问题。

Will men develop female characteristics if they eat tofu?

吃豆腐的男人会发展出女人的特质吗?

Rosenfeld unambiguously and emphatically says, "You’re not going to grow breasts if you eat tofu!"

罗森菲尔德毫不含糊地强调说:“如果你吃豆腐，你的乳房不会长出来!”

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."

在他合著的关于染料木素的研究中，罗森菲尔德说:“对代表雌激素受体介导反应的效应标记进行了检查，但在研究中没有发现任何结果;没什么好担心的。你必须服用大量的纯化植物雌激素才能产生巨大的效果。”

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.

根据罗森菲尔德的观点，豆腐的底线是:它是素食者的极佳蛋白质来源，即使是食肉动物也应该多吃。

Is tofu really a healthier source of protein than red meat?

豆腐真的是比红肉更健康的蛋白质来源吗?

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."

营养科学和抗衰老疗法博士、《大豆的全部故事:美国人最喜爱的健康食品的黑暗面》一书的作者Kaayla 丹尼尔认为，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."

丹尼尔说:“每天吃豆腐会导致一些问题。如果一个人晚餐吃一整块豆腐，用一杯豆奶来做麦片和零食，用一整袋大豆代替豆粕，这就相当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问题，丹尼尔说:“它们可能比人类的雌激素弱，但尽管如此，它们确实影响了身体使用和制造雌激素的能力。”

What are the risks of eating large amounts of tofu?

吃大量豆腐有什么风险?

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.

据丹尼尔说，一整杯豆腐含有56毫克异黄酮。丹尼尔认为，每天摄入维生素d，可能造成甲状腺损伤(以甲状腺功能减退的形式出现，导致甲状腺功能减退)是最严重的风险，其次是潜在的生殖系统损伤。

Can tofu affect your brain?

豆腐会影响你的大脑吗?

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。发表在《美国营养学院杂志》上的一项研究对生活在瓦胡岛的日裔美国男性进行了调查，结果显示中年时期大量食用豆腐会导致晚年的认知障碍和脑萎缩。

Now that's food for thought.

这是值得思考的。