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Aug 1; 147: 313-8. doi: 10.1016 / j.physbeh.2015.04.028. Epub 2015 Apr 16. PMID:
25890276. Popkin BM et al, Water, hydration, and health, Nutrition Reviews, Volume 68,
Issue 8, August 1, 2010, Pages 439-458 Armstrong LE et al, Mild Dehydration Affects Mood
in Healthy Young Women, The Journal of Nutrition, Volume 142, Issue 2, February 2012,
Pages 382-388 Ganio MS et al, Mild dehydration impairs cognitive performance and mood of
men, British Journal of Nutrition, Volume 106, Issue 10, 28 November 2011, pp. 1535-1543
Riebl SK et al, The Hydration Equation: Update on Water Balance and Cognitive
Performance, ACSMs Health & Fitness Journal, November / December 2013 - Volume 17 - Issue
6 - p 21-28 Pross N et al, Influence of progressive fluid restriction on mood and
physiological markers of dehydration in women, The British Journal of Nutrition, 2013 Jan
28; 109 (2): 313-321 Benefer MD et al, Water intake and post-exercise cognitive
performance: An observational study of long-distance walkers and runners, European
Journal of Nutrition, 2013 Mar; 52 (2): 617-24 Fadda R et al, Effects of drinking
supplementary water at school on cognitive performance in children, Appetite, 2012 Dec;
59 (3): 730-7 Sfera A et al, Dehydration and Cognition in Geriatrics: A Hydromolecular
Hypothesis, Frontiers in Molecular Biosciences, May 12, 2016 Pross N, Effects of
Dehydration on Brain Functioning: A Life-Span Perspective, Annals of Nutrition and
Metabolism, 2017, Vol.70, Suppl. 1 June 2017 Shaheen NA et al, Public knowledge of
dehydration and fluid intake practices: variation by participants' characteristics, BMC
Public Health, 2018; 18: 1346 Liska DA et al, Narrative Review of Hydration and Selected
Health Outcomes in the General Population, Nutrients, 2019 Jan; 11 ( 1): 70 Spigt M et
al, A randomized trial on the effects of regular water intake in patients with recurrent
headaches, Family Practice, Volume 29, Issue 4, August 2012, Pages 370-375 Constipation
in older adults - Stepwise approach to keep things moving, Canadian Family Physician,
2015 Feb; 61 (2): 152-158. De Giorgio R et al, Chronic constipation in the elderly: a
primer for the gastroenterologist, BMC Gastroenterology, 2015; 15: 130 Bothe G et al,
Efficacy and safety of a natural mineral water rich in magnesium and sulphate for bowel
function: a double-blind, randomized, placebo-controlled study, European Journal of
Nutrition, 2017; 56 (2): 491-499 Naumann J et al, Effects of Sulfate- Rich Mineral Water
on Functional Constipation: A Double-Blind, Randomized, Placebo-Controlled Study,
Complementary Medicine Research, 2016, Vol. 23, No. 6th Vij VA et al, Effect of 'Water
Induced Thermogenesis' on Body Weight, Body Mass Index and Body Composition of Overweight
Subjects, Journal of Clinical & Diagnostic Research, 2013 Sep; 7 (9): 1894-1896 Davy BM
et al, Water consumption reduces energy intake at a breakfast meal in obese older adults,
Journal of the American Dietetic Association, 2008 Jul; 108 (7): 1236-9. Van Walleghen EL
et al, Pre ‐ meal Water Consumption Reduces Meal Energy Intake in Older but Not Younger
Subjects, Obesity, 06 September 2012 Dennis EA et al, Water consumption increases weight
loss during a hypocaloric diet intervention in middle-aged and older adults, Obesity,
2010 Feb; 18 (2): 300-7 Min A. Joo, Hyponatremia caused by excessive intake of water as a
form of child abuse, Ann Pediatr Endocrinol Metab. 2013; 18 (2): 95-98. Published online
June 30, 2013 O'Brien KK, Montain SJ, Corr WP, Sawka MN, Knapik JJ, Craig SC.
Hyponatremia associated with overhydration in US Army trainees. Mil Med. 2001 May; 166 (
5): 405-10. PMID: 11370203. Gardner JW. Death by water intoxication. Mil Med. 2002 May;
167 (5): 432-4. PMID: 12053855. Tofu - more than a meat substitute Tofu is incredibly
versatile and delicious to prepare. Tofu is also very healthy, as numerous studies show.
Soy quark can come on your plate more often - whether you are vegetarian, vegan or quite
normal. Author: Katharina Herzig Updated: September 25, 2020 Since tofu has almost no
taste of its own, it can be used for all kinds of dishes - whether savory or sweet: Firm
tofu is cut into slices and fried or diced and served in soups, stir-fries or stews or
mashed and used as a filling for dumplings, casseroles or pancakes. Soft tofu is pureed
and processed into sweet dessert creams, cake creams, ice cream or also into savory
dressings or dips. Tofu is always made from soy milk, which - as we know it from cheese
production - is curdled. Tofu can therefore While tofu had established itself as a staple
food in China in all strata of the population, in Japan it used to be only eaten on
public holidays because it was expensive. How much tofu is eaten in Asia today is
difficult to say, as it varies greatly from country to country and from region to region.
In Shanghai z. For example, according to a study, women eat an average of 8.8 g of soy
protein per day - men an average of 12.5 g. This corresponds to about 100 g of tofu (
depending on the type of tofu) or 50 g of tofu and 200 ml of soy milk. Since tofu is one
of the most commonly consumed soy products in China, a large part of the daily amount of
soy protein is also eaten there in the form of tofu. In Japan the values are similar to
those in Shanghai. There, however, more natto and miso are eaten than tofu (3-8). ANZEIGE
effective effective nature Combi Flora powder 32.90 EUR center Center of health Dishes -
vegan cuisine EUR 24.90 This is how tofu is made Making tofu is similar to making cheese,
hence the name bean cheese. You simply put a coagulant in soy milk, whereupon the protein
of the soy milk coagulates (flocculates). The flakes are separated from the liquid - the
whey - and pressed into block form, and the tofu is ready. Soy milk, in turn, is made
from soy beans that have been soaked in water and then pureed and cooked. The consistency
of the soy milk and also the type of coagulant determine the later consistency of the
tofu. A rich, thick soy milk is suitable for silken tofu, while a light soy milk is more
like a firm tofu ( 1) . The “right” coagulant is what counts If you want to make cheese
from cow's milk, you add certain enzymes to the milk as a coagulant. There are four
different coagulants available for tofu production: Nigari Magnesium chloride Calcium
sulfate citric acid Nigari is a coagulant made from seawater on the basis of magnesium
chloride, which also contains many other mineral salts. It was mainly used in the regions
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mung beans 0.19 mg and lentils 0.01 mg isoflavones (13). For a long time, research has
not agreed on whether isoflavones are good or not. Meanwhile, however, the evidence that
soy products have positive effects on health predominates, as you can read in the next
few paragraphs. Scientists recommend an amount of 50 to 100 mg of isoflavones per day (14)
. With 200 to 400 g tofu or 150 g tofu and 250 ml soy milk (approx. 10 mg isoflavones per
100 ml) you would get a value of approx. 60 mg isoflavones (13) . ANZEIGE Bitter love
Bitter love Bitter love capsules 14.95 EUR effective effective nature ImmuFit Daily 15.90
EUR Tofu for breast cancer On the one hand, researchers found that isoflavones protect
against breast cancer - on the other hand, carcinogenic effects were also found. What is
true? Indeed both, as strange as it may sound at first glance. It depends on the form in
which you consume soy. If the isoflavones are taken in isolation as a dietary supplement,
the genes that accelerate tumor growth may be stimulated. If, on the other hand,
isoflavones in the form of soy products are consumed, this has a breast cancer-
inhibiting effect (15, 16). The isoflavones alone do not ensure the cancer- inhibiting
effect, but only in combination with other substances contained in soy products that
influence each other. That is why it is always better for women with breast cancer (or
those who want to prevent cancer) to opt for whole soy products instead of taking food
supplements with isolated isoflavones (15, 16). We have already reported in detail on the
study that uncovered when soy is harmful and when useful under the previous link. There
are now numerous studies that confirm the positive effect of soy products on cancer risk (
17-19). And especially in Asia, where soy products have traditionally been eaten for a
long time, the breast cancer rates are lower than in Western countries. Tofu for
menopausal symptoms The consumption of soy products should also have a positive effect on
menopausal symptoms. During the menopause, the hormonal balance changes, which leads to
typical symptoms such as B. can cause hot flashes. Again, it is the phytoestrogens that
can help, as studies have shown. The isoflavone genistein, for example, leads to the fact
that hot flashes occur less frequently and, in the case of existing hot flashes, these
are milder without any side effects, such as B. is the case with conventional medical
hormone therapy for menopausal symptoms (20-22). The protective effect of genistein
against hot flashes was shown in studies the more clearly the longer before the onset of
menopause the test subjects regularly consumed soy products. Tofu for prostate cancer But
the health effects of soy consumption have not only been studied in women. Consuming soy
products is also said to reduce the risk of prostate cancer, studies show. The greatest
effect was found with tofu compared to other soy products such as miso, natto and soy
milk. People who regularly ate 240 g or more of tofu per week had a lower risk of
developing prostate cancer than people who ate less than 100 g of tofu (23). The
isoflavones in particular are said to be responsible for this. A detailed article on how
soy protects the prostate can be found under the previous link. There is now research
showing that consuming soy products can lower the risk of other cancers such as colon
cancer, lung cancer, and uterine cancer (24-30). Tofu for osteoporosis Osteoporosis is a
bone disease in which bones become porous and unstable, making them easier to break. Risk
factors can include a diet low in magnesium, a diet that produces high levels of acid,
hormone imbalances, vitamin D and vitamin K deficiencies, omega-3 deficiencies, too
little exercise and many more. Conflicting information is also circulating about the
influence of soy on bones. Soy contains oxalates and phytic acid. Both prevent the
absorption of calcium and therefore promote osteoporosis. We have already refuted these
arguments in the article Soy - healthy or harmful , as you can read under the previous
link. On the contrary, the consumption of soy has a positive effect on the bones.
Research has shown that soy can strengthen bones, especially in women going through
menopause (31-33). Soy consumption doesn't even have to be particularly high for that.
Every now and then a piece of tofu or another soy product was enough to improve the bone
strength of the respective study participants. It is believed that here, too,
isoflavones, with their estrogen-like effects, can have a very positive effect on bone
health, especially during menopause - a time of falling estrogen levels. In addition,
tofu is a relatively calcium-rich food that also has a very good calcium-magnesium ratio (
3: 1), which of course also helps to strengthen the bones. Tofu for thyroid diseases One
often reads that tofu has an unfavorable effect on the thyroid gland and z. B. could
cause or exacerbate an underfunction . However, the studies that indicated that soy is
supposed to inhibit the function of the thyroid gland were laboratory studies with
isolated isoflavones or animal studies in which the animals either also received high
doses of isoflavones or their diet consisted largely of soybeans. Since high- dose
isoflavones have nothing to do with the occasional consumption of tofu and people do not
mainly live on soybeans, the study results mentioned are not suitable for everyday use.
It is now also known that the possible inhibitory effects of soy products on the thyroid
gland only occur in people who have an iodine deficiency, so it makes more sense to keep
an eye on the iodine balance than to avoid tofu. For details on the effects of soy
products on the thyroid, see the previous link. Tofu lowers cholesterol Cholesterol is
mainly found in animal fats and is largely produced by the body itself. As a plant-based
food, tofu does not provide any cholesterol and probably has a cholesterol-lowering
effect. A 2019 review found that soy protein, at least, was able to lower LDL
cholesterol (also known as "bad" cholesterol) by an average of 3.2% and total cholesterol
by 2.8% (34). The test subjects in the studies consumed an average of 25 g of soy protein
per day over a period of several weeks to months (34). As can be seen in the nutritional
table above, you can consume 25 g of soy protein with just over 150 g of tofu per day.
Tofu against cardiovascular diseases Too high a cholesterol level is officially a risk
factor for cardiovascular diseases. Since soy products now have a cholesterol-lowering
effect, it is believed that they could also protect the heart in this way - which an
American study from 2020 was able to show. In this study, those participants who ate tofu
at least once a week had better cardiovascular health. This protective effect was
particularly pronounced in women. A detailed article about the study mentioned ( How tofu
protects the heart ) can be found under the previous link. Tofu and its effects on the
skin Recently, tofu has even been celebrated for its positive effects on the skin: It is
said to help against wrinkles, acne and cellulite. What would that be nice - especially
if you already like to eat tofu. But is that the truth? On the contrary: pregnant women
are even advised to incorporate tofu into their diet because of its high protein and
mineral content. How the consumption of soy products can even protect against infertility
can be found under the previous link. Can tofu be eaten if you have food intolerances? As
there are many food intolerances and intolerances today, those affected must always be
careful when choosing their food. Tofu, however, is usually easy to digest. There are two
exceptions: if you have a soy allergy or a histamine intolerance. Tofu for histamine
intolerance If you suffer from a histamine intolerance , you should be careful when
consuming tofu, as the soybean and products made from it are among the histamine
liberators. This means that they promote the release of the body's own histamine. It is
best to test yourself slowly and try small amounts of tofu to see whether you can
tolerate them or whether you should avoid tofu completely. Tofu for fructose intolerance
People who suffer from fructose intolerance cannot tolerate fructose. In the food
industry it is often added to confectionery or beverages, but also to dips, dressings,
ready-made sauces, etc. However, unprocessed tofu does not contain fructose. If you buy
already
by the sea. Calcium sulfate - better known as gypsum - was used inland, however. Refined
magnesium chloride, calcium sulfate or citric acid are often used in the tofu industry
today. In China, tofu made from calcium sulfate is more popular, while the Japanese swear
by nigari. Citric acid or lemon juice is more commonly used in rural areas of Japan to
make tofu for desserts. A combination of calcium sulfate and nigari or magnesium chloride
is also possible. A combination of coagulants is more likely to be used with industrially
produced tofu in order to achieve the optimum consistency and the desired taste (1).
Nigari makes the tofu sweet (compared to calcium sulfate). Lemon juice, on the other
hand, makes tofu tart (1). The different types of tofu Since there are so many different
types of tofu, the ideal tofu is available for every dish and recipe: Natural tofu
Natural tofu is pure tofu that has not been processed. You can find it most often in
Germany. Natural tofu is pressed into small blocks, with us mostly cut-resistant, has a
lower moisture content and the highest protein content compared to softer types of tofu.
Natural tofu is suitable for almost all tofu dishes, as it is relatively tasteless and
can therefore be seasoned and marinated in a variety of ways. In Asia you can buy it in
all possible consistencies, from very firm to medium-firm to soft. Silken tofu Silken
tofu is soft, easily broken and has a higher moisture content than firm tofu. It is
particularly suitable for desserts or mueslis because it is wonderfully creamy when
mashed. There are also softer and slightly firmer versions of silken tofu, but these are
more common in Asia than here. The consistency depends on the production method, the
soybeans and the coagulant. Smoked tofu The naturally smoked tofu has a strong aroma and
therefore no longer needs to be seasoned. Mostly it is smoked over beech wood. It is firm
and can be cut into cubes straight from the package, for example with a salad, or eaten
in slices on bread. Due to its smoky aroma, smoked tofu does not fit into every dish. But
it tastes wonderful, for example ( grated or diced) in a vegan Bolognese . Local smoked
tofu is often already marinated in soy sauce. Fried tofu This tofu is fried in rapeseed
oil and tastes particularly good in Asian dishes. You can find it in Asian supermarkets
or you can of course make it yourself. Fermented tofu Fermented tofu has not been on the
market for long in Europe. You can read more about this below under “Fermented tofu -
good for the intestinal flora”. Specialty tofu In addition, there is now an abundance of
tofu types that already contain herbs, spices or vegetables and are marinated or pickled
in a sauce, such as basil tofu, olive tofu, harissa tofu (a hot sauce), curry tofu,
tomatoes -Tofu, nut tofu or seasoned and par-fried tofu. ANZEIGE effective effective
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14.90 EUR The nutritional values, vitamins, minerals and trace elements of tofu Depending
on the consistency and type of tofu, its nutritional values, vitamins, minerals and trace
elements vary. The nutritional values of tofu Tofu contains a lot of protein and is
therefore rightly considered a good alternative to meat. Firm tofu contains an average of
15.8 g protein per 100 g, silk tofu 5.5 g. In the shop you can also find firm tofu with a
protein content of 18 g and more (e.g. smoked tofu from Alnatura or Taifun). For
comparison: 100 g of beef contains 19.6 g of protein. The protein content determines the
consistency of the tofu. So firm tofu contains more protein than silken tofu. Due to its
higher water content and lower protein and fat content, silken tofu is also lower in
calories (52 kcal instead of 144 kcal per 100 g) ( 9-11). Nutritional values
Nutritional values per 100 g of firm tofu Nutritional values per 100 g silken tofu
water 72.9 g 89.9 g Egg white (protein content) 15.8 g 5.5 g fat 8.7 g 3.2 g
carbohydrates 0.6 g 0.4 g Fiber 0.6 g 0.4 g The vitamins in tofu Below are the
vitamins of firm tofu (silken tofu has a lower vitamin content). Tofu mainly contains B
vitamins, which are good for the nerves, blood formation and metabolism (9, 10): vitamin
Vitamins per 100 g of firm tofu Daily requirement 100 g firm tofu cover xy% of the
daily requirement Vitamin B3 (niacin equivalent) 4 mg 17 mg 24% Vitamin B7 (
biotin) 7 µg 45 µg 16% Vitamin B6 (pyridoxine) 155 µg 1.4 mg 11% Vitamin B5 (
pantothenic acid) 280 µg 6 mg 5% Vitamin E (tocopherol equivalent) 600 µg 14 mg 4%
Vitamin B1 (thiamine) 20 µg 1.1 mg 2% Vitamin B2 (riboflavin) 20 µg 1.2 mg 2%
Vitamin A (beta-carotene) 25 µg 2 mg 1 % Folic acid 84 µg No information No
information Vitamin K ( phylloquinone) 50 µg No information No information The
minerals in tofu Tofu is a good source of calcium and magnesium. Silken tofu is generally
lower in minerals than firm tofu, but it contains more sodium and chloride. The
information can vary depending on the coagulant used (9, 10): minerals Minerals per
100 g of firm tofu Minerals per 100 g silken tofu Daily requirement 100 g firm tofu
cover xy% of the daily requirement 100 g silken tofu cover xy% of the daily
requirement Calcium 159 mg 94 mg 1 g 16% 9% phosphorus 109 mg 71 mg 700 mg
16% 10% magnesium 50 mg 30 mg 350 mg 14% 9% potassium 375 mg 220 mg 4 g
9% 2% sodium 7 mg 23 mg 1.5 g 0% 2% chloride 10 mg 30 mg 2.3 g 0% 1 %
sulfur 33 mg 19 mg No information No information No information The trace elements in
tofu When it comes to trace elements, the iron content of tofu is particularly striking.
Because 100 g of firm tofu contains around 2.5 mg of iron and thus covers a good 20% of
the daily requirement (silken tofu: 10%). For comparison: the same amount of beef
contains around 2.2 mg of iron, which is less than tofu. The daily requirement of
manganese is also covered to almost 20% (silken tofu: 10%) (9-11). Trace element Daily
requirement Trace elements per 100 g of firm tofu Trace elements per 100 g silken
tofu 100 g firm tofu cover xy% of the daily requirement 100 g silken tofu cover xy% of
the daily requirement iron 12.5 mg 2.5 mg 1.2 mg 20% 10% manganese 3.5 mg
0.62 mg 0.36 mg 18% 10% zinc 8.5 mg 0.22 mg 0.13 mg 3% 2%
copper 1.25 mg 22 μg 13 µg 2% 1 % Iodide 0.2 mg 1.3 μg 0.7 µg 1% 0%
fluoride 3.8 mg 13 µg 7 µg 0% 0% Tofu in the low carb and low fat diet Since tofu
is low in fat and contains only a small amount of carbohydrates, it is suitable for both
low carb and low fat diets. Firm tofu contains 8.7 g fat and 0.6 g carbohydrates. Because
of its higher water content, silken tofu only contains 3.2 g fat and 0.4 g carbohydrates (
9, 10). Tofu - healthy or not? The soybean is repeatedly exposed to severe criticism,
which of course also refers to tofu, one of the most popular soy products. On some
websites you can read, for example, that the body cannot absorb the vitamins, nutrients
and minerals from soy products at all because the so-called antinutrients in soy
products (more precisely phytic acid and lectins) bind the minerals and nutrients, which
the body makes could not utilize. Deficiency symptoms could be the result, soy critics
warned. Lectins and phytic acid: hardly contained in tofu Lectins and phytic acid in
particular are found in large quantities in raw soybeans, but hardly in ready- to-eat soy
products such as tofu, as an American review from 2014 showed. This resulted in (12):
Lectins in soybeans are almost completely destroyed by heat and thus during tofu
production. Soaking soybeans in water for 12 hours significantly reduces their phytic
acid content. The longer soybeans are soaked, the lower the phytic acid content. Since
soybeans are always soaked and cooked for tofu production, there are only completely
irrelevant residues of phytic acid and lectins in the finished tofu. Fermenting reduces
the phytic acid content even further, so fermented tofu contains even less phytic acid.
The researchers concluded that moderate consumption of soy products does not pose any
health risks in healthy individuals. It's the same as with other foods: if you don't
overdo it and eat a balanced diet, you don't have to worry. In addition, more and more
studies show that the moderate consumption of phytic acid and lectins is to be assessed
positively in terms of health, as they have proven to be anti- inflammatory and anti-
cancer. The hormonal effects of soy products: isoflavones in tofu Another common
allegation against soy products relates to their alleged hormonal effects because they
are said to contain plant hormones (isoflavones). Isoflavones are secondary plant
substances that are also known as phytoestrogens because they have an estrogen-like
effect. However, they are much weaker than the real estrogen. Isoflavones are found in
numerous plants, but in particularly high concentrations in soybeans. 100 g of raw
soybeans contain 128 mg of isoflavones. After processing, 100 g of firm tofu only
contains 23 mg of isoflavones. For comparison: 100 g of peanuts contain just 0.26 mg,
