There are many kinds of bean products, such as soybean milk, tofu and yuba. They are rich in nutrition, meet the basic needs of modern people's healthy diet and are deeply loved by people.
Among all kinds of bean products, one is called "meat in vegetarian diet", and that is yuba.
The meat in vegetarian diet-yuba
Yuba, the main raw material is soybean. Soybean is ground into slurry and boiled in a pot. After a certain period of time, soybean milk will peel, pick out the skin, straighten it, roll it into a stick, and dry it to become yuba.
It comes from soybean milk, but its nutrition is 10~30 times higher than that of soybean milk. Yuba can be said to be the "concentrated essence" of soybean milk;
The protein content of yuba per 100g is 44.6g, the calcium content is 77mg, and the iron content is 16.5mg, while the protein content of soybean milk is only 1.8g, 10mg and 0.8mg respectively.
The reason why yuba is called meat in vegetarian diet is because yuba contains high-quality protein and eight essential amino acids needed by human body, and its content is also very rich:
The protein content of yuba is 3.5 times that of eggs, 2.5 times that of lean meat and 2 times that of fish, so it is rich in nutrition.
Because after many processes, the antitrypsin in raw soybean is destroyed and the soybean fiber is reduced, so its digestion, absorption and utilization ratio is higher than that of soybean.
In addition to protein, the iron content of yuba is also excellent, even higher than common iron supplements such as pig liver, pig blood, red dates and longan (dried).
Therefore, children, pregnant women and pregnant women who need more iron should eat more yuba.
Is it reliable to eat yuba to lose weight?
Eating fast food to lose weight is popular, but eating yuba is not recommended.
Although yuba is a vegetarian dish, its fat content is very high. The fat content of yuba per 100g is 2 1.7g, far exceeding other vegetarian dishes.
Therefore, people who want to lose weight had better eat less yuba, drink more soybean milk, or eat yuba, and reduce the intake of staple food and meat appropriately.
Yuba is fried and eaten, and the price is the lowest.
Yuba is light and porous in taste, and easy to absorb the flavor of other ingredients, so it is especially suitable for stewing. But if you throw yuba into a frying pan, it will be fall in price.
Processing yuba by frying not only increases the fat content of yuba, but also contains more saturated fatty acids that are not conducive to health.
In other words, the health value of high-iron and high-protein healthy food will be reduced after frying.
Suggest that yuba can choose cold salad or steaming, boiling and stewing, and recommend recipes:
Cold yuba
Ingredients: yuba, refined salt, minced garlic, monosodium glutamate, white vinegar, coriander, sesame oil, etc.
Practice: 1, first soak yuba in water, put it in a boiling water pot, then cool it with cold boiling water, pick it up and squeeze it into small pieces. 2. Mix yuba with refined salt, minced garlic, monosodium glutamate, white vinegar, a little sugar and sesame oil, or add pepper according to your own taste.
Note: It is best to soak yuba in cold water 1 hour, but not hot water, otherwise it will be easily broken and affect the quality of dishes.
Stewed mushrooms with yuba
Ingredients: yuba, mushrooms, green peppers, oyster sauce, soy sauce, cooking oil, water starch, etc.
Practice: 1, soak yuba and Lentinus edodes, cut the soaked yuba into inches and slice Lentinus edodes;
2. Pour cooking oil into a hot pot, heat it, add mushrooms and saute until fragrant, add soaked yuba and side dishes and turn it evenly;
3. Pour in the appropriate amount of oyster sauce and a little soy sauce, stir well, and add the appropriate amount of water (you can add more water if you like soup and bibimbap). 4. Simmer for a few minutes on low heat, and the soup will thicken or the cooked starch will come out.
Braised yuba
Ingredients: yuba 300g, auricularia auricula 100g, carrot 50g, salt, soy sauce, onion, ginger, garlic, cooking wine, oyster sauce and vegetable oil.
Practice: 1, yuba and auricularia auricula are soaked in advance, yuba is cut into oblique sections, carrot is sliced, onion, ginger and garlic are sliced;
2. Add a small amount of oil to the pot and heat it. Saute shallots, ginger and garlic slices;
3. Add yuba, auricularia auricula and carrot and stir fry;
4. Add some cooking wine, soy sauce, sugar and half a glass of water to stew for a while;
5. When the soup thickens, add appropriate amount of oyster sauce;
6. Stir well and serve.
A quality yuba looks like this.
The selection of yuba also has its own knowledge. In order to improve the quality and increase the sales of yuba, some unscrupulous merchants always like to add some additives to yuba, such as sodium bicarbonate, borax and industrial gelatin. We should pay attention to identify:
Look at this color.
Yuba with white blocks is often as bright as wax and white in color; Good quality yuba is natural in color, with yellow and white in color.
Look at the hardness
Yuba with additives is generally tough and not easy to break; High-quality yuba is average in toughness and easy to break.
smell
Good yuba has a natural bean flavor, tastes crisp, has no musty, sour or peculiar smell, and has no sticky feeling. If you have the conditions, you can break a small piece and taste it before buying it, and then decide whether to buy it or not.
Note: Pay attention to the shelf life when buying yuba. Generally speaking, dried yuba can be preserved for 3 months, and vacuum-packed yuba can be preserved for one year. In addition, yuba should be picked with branches or pieces, and there should be no impurities, spots and insects in it.