Pregnant women eat tofu: delicious and nutritious dish

Pregnant women eat tofu is a safe and good choice for both mother and baby if the tofu you use is made from clean ingredients, hygienic processing.

Many pregnant mothers wonder whether pregnant women eat tofu is good or not. If you are having a similar question then join aFamilyToday Health to find out the answer through the following article.

Nutritional value of tofu

The nutritional ingredients per 100g serving of tofu are listed in the table below:

Nutrients

The amount of nutrients per 100g serving

Energy480 cal

Water5.78g

Protein47.9g

Total amount of lipid 30g

Fiber7.2g

Carbohydrate 14g

Calcium364 mg

Iron9.7g

Magnesium 59 mg

Phosphorus 483 mg

Potassium 20 mg

Sodium 6 mg

Zinc4.9g

Copper1.1 mg

Vitamin C 0.7 mg

Thiamin 0.49 mg

Riboflavin 0.31 mg

Niacin1.1 mg

Pantothenic acid 0.4 mg

Vitamin B60.28 mg

Folate92 ug

Vitamin A518 IU

Benefits when pregnant women eat tofu

The benefits that this dish brings to pregnant women include:

Rich in protein

Tofu is rich in protein, which is a good support for the healthy growth and development of the fetus .

Rich in calcium

Calcium is an indispensable ingredient that mothers need to fully supplement during pregnancy to prevent the risk of osteoporosis after giving birth. This mineral also helps in the development of fetal bones, teeth, nerves and muscles.

Besides eating other calcium-rich foods like eggs, milk, kale, amaranth, sweet vegetables, and orange juice, tofu is another good suggestion that you cannot ignore.

Helps with blood cell production

Tofu is a food rich in iron and copper, which aids in the supply of oxygen throughout the body. In addition, these nutrients help generate energy and release oxygen in your body. To prevent iron deficiency anemia during pregnancy, pregnant mothers should supplement iron from drinking tablets, dishes such as beef, tofu, vegetables ...

In addition, the iron from tofu also supports pregnant mothers in strengthening the immune system .

Provides omega-3

Omega-3 fatty acids benefit pregnant women in many different ways. This fatty acid helps in fetal brain development, helps prevent blood clots and reduces the effects of bad cholesterol. However, if you are allergic to fish or don't like to drink fish oil, tofu is a great alternative.

Good for weight

Tofu is low in calories and rich in plant protein, so it will help pregnant mothers feel full for a longer time, thereby reducing the feeling of hunger.

Suggestions for delicious tofu dishes for pregnant mothers

After learning the positive benefits of pregnant women eating tofu, you can refer to these delicious foods:

Seaweed tofu soup

Resources:

Young tofu: 200g

Carrots: 1 bulb

Peas: 100g

Shrimp: 150g

Dry seaweed leaves: 2-3 leaves

Dried onion: 1-2 bulbs

Spices of all kinds

Doing:

Process materials:

Young tofu blanches through boiling water.

Wash carrots, cut pieces to taste.

Wash and drain the peas.

Seaweed soak in cold water until soft bloom.

Shrimps washed, peeled, removed black thread on the back.

Dried onion, peeled, washed, crushed, finely chopped.

How to cook:

Place the pot on the stove, heat it, add two small spoons of cooking oil, scent scallion, and stir-fry the shrimp.

Pour about 500ml of water into a pot to cook the soup, until the water boils, add the peas and carrots.

Cook until carrots and beans are tender, then add young tofu and soaked seaweed to soften, season to taste.

Boil for about 2-4 minutes, then turn off the heat, scoop the soup into a bowl and enjoy.

Tofu steamed with shrimp

Resources:

Young tofu: 1 piece

Scallion, chopped: 3 branches

Dried shrimp, washed: 20g

Sliced ​​dried onion: 4 bulbs

Soy sauce: 1 tablespoon

Oyster oil: 1 tablespoon

Cooking oil: 3 tablespoons

Doing

Step 1: Lightly rinse young tofu under running water.

Step 2:

Steamed tofu for 5 minutes.

Heat cooking oil in a saucepan, add dried sliced ​​onions to brown, crispy and then on a deep plate, set aside.

Step 3:

Fry dried shrimp until fragrant, then stir-fry with oyster sauce and soy sauce.

Put the mixture on top of the steamed tofu.

Put chopped fresh green onions on top of beans and enjoy. If you cannot use the raw onions, you can stir the onions with the shrimp to reduce the pungent odor.

Undesirable risks may occur if pregnant mothers eat tofu

Although there are many benefits, pregnant mothers can experience some negative effects if they eat tofu too much, such as:

You should avoid tofu during pregnancy if you are having thyroid problems. Tofu contains isoflavones, this chemical compound that tends to interfere with the thyroid in some pregnant women and leads to undesirable complications.

Eating too much tofu is believed to increase the risk of breast cancer.

May cause indigestion if a meal contains a variety of protein foods.