Many people like to eat spinach and tofu together, and spinach can promote calcium absorption, but according to recent research, spinach and tofu can not be eaten together, because it is easy to get stones when eating together. It turns out that health preservation is also a college question. A lot of food can be consumed together.
Is spinach and tofu a perfect match?
Spinach and tofu can't be eaten together - after decades of propaganda, this sentence has become a well-known and popular iron rule.
However, according to the research results in recent years, spinach and tofu are not only a good match, but also a perfect match for calcium and bone.
It was thought that spinach could not be eaten with tofu for one reason: spinach contains a lot of oxalic acid, which can form insoluble precipitate with calcium.
However, this statement does not see another aspect of the problem - spinach also contains a variety of factors to promote calcium utilization and reduce calcium excretion, including rich potassium and magnesium, as well as vitamin K.
It is known that calcium is closely related to acid-base balance. When the protein food intake is excessive, the acid-base balance is unbalanced, and the calcium excretion of human body will increase. At this time, if you can eat more green vegetables, such as spinach, you can fully absorb potassium and magnesium, help maintain acid-base balance, reduce the amount of calcium excretion, which is very beneficial to bone health.
100 grams of spinach contains 311 mg of potassium and 58 mg of magnesium, ranking first in vegetables, which is 2.7 times of Fuji Apple's potassium content and 11.6 times of Fuji Apple's magnesium content. With the rich potassium and magnesium in spinach, the calcium in tofu can better stay in the human body.
What's more, vitamin K in spinach has a powerful effect on promoting the formation of bone calcium. Vitamin K is one of the research hotspots of nutrition in recent years. It is an essential component of the formation of 'osteocalcin'.
Vitamin K is mainly found in green leafy vegetables and vegetable oils, while spinach is one of the vegetables with the highest content, which is only second to kale, with a content of 415 μ g / 100g.
According to the survey data, the risk of fracture can be reduced by 30% when the daily intake of vitamin K is more than 109 micrograms. Some studies have also proved that 200 micrograms of vitamin K can maintain and improve bone mineral density. That is to say, you only need to eat less than 100 grams of spinach every day to achieve this effect.
The research shows that if vitamin K is added at the same time of calcium supplementation, the effect of calcium supplementation can be greatly improved and calcium deposition into bone can be promoted. Tofu rich in calcium and protein, plus spinach rich in potassium, magnesium and vitamin K, is the perfect match for calcium and bone.
What about oxalic acid in spinach
So, what about the oxalic acid in spinach? Because oxalic acid is very soluble in water, you can remove more than 80% oxalic acid by blanching spinach in boiling water for 1 minute.
Stir fry tofu first, then put the blanched spinach, and eat it together.
Fortunately, vitamin K is not afraid of heat and does not dissolve in water, so blanching spinach will not cause its loss.
However, like carotene, vitamin K needs fat to help absorb, so when making spinach and tofu soup, be sure to put some oil.
Can spinach and tofu get stones together
Spinach and tofu taste very fresh and delicious, but because spinach contains a lot of oxalic acid, tofu contains calcium, and oxalic acid and calcium will combine to produce insoluble calcium oxalate, which is easy to cause stones. So, do spinach and tofu really get stones? Let's take a look.
In fact, when we cook in our daily life, eating spinach and tofu together will not produce stones. Because oxalic acid and calcium combine to produce calcium oxalate in a certain amount, and oxalic acid is soluble in water, so the probability of forming stones is very small.
The research shows that if vitamin K is added at the same time of calcium supplementation, the effect of calcium supplementation can be greatly improved and calcium deposition into bone can be promoted. Tofu rich in calcium and protein, plus spinach rich in potassium, magnesium and vitamin K, is the perfect match for calcium and bone. So, what about the oxalic acid in spinach? Because oxalic acid is very soluble in water, you can remove more than 80% oxalic acid by blanching spinach in boiling water for 1 minute. Stir fry tofu first, then put the blanched spinach, and eat it together. Fortunately, vitamin K is not afraid of heat and does not dissolve in water, so blanching spinach will not cause its loss. However, like carotene, vitamin K needs to be absorbed with the help of grease, so when making spinach and tofu soup, be sure to put some oil.
So, just remember to blanch spinach for a while, so that when you eat it, you won't form stones. Spinach tofu is a good calcium supplement dish.