Tofu and spinach are common foods on the table, especially in the winter of winter, a bowl of hot spinach tofu soup, can be described as warm stomach and heart, the Spring Festival to eat more big fish and meat, to such a light soup, is also a special taste.
This is not, a few days ago Professor P and his family prepared to Chinese New Year's Eve meal menu, thinking of writing "spinach tofu soup", did not expect to be blocked by the family Reason is: spinach and tofu eat together will affect the absorption of calcium, but also produce stones! And it is also particularly emphasized that spinach is a high purine food, and gout patients must not eat it!
Yang Xinli, nutritionist of the Department of Clinical Nutrition, Beijing Friendship Hospital
The soup that every family drinks is not good for health? What is the truth, Professor P specially consulted Yang Xinli, a nutritionist in the Clinical Nutrition Department of Beijing Friendship Hospital.
<h1 class="pgc-h-decimal" data-index="01" > spinach and tofu eat together affect calcium absorption? </h1>
Don't scare yourself!
Spinach is a vegetable rich in nutritional value, each 100g of fresh spinach contains vitamin A 243 retinol active equivalent, vitamin C 32mg, calcium 66m, potassium 311mg, iron 2.9mg, and rich in beneficial phytochemicals such as phytosterols, lutein and zeaxanthin. In the "Compendium of Materia Medica", it is believed that eating spinach can pass through the blood veins, open the chest and diaphragm, and lower the qi tone. Spinach has a cool and sweet taste, and has the effect of nourishing blood, stopping bleeding, removing stasis, passing through the veins, benefiting the large intestine, and quenching thirst and moisturizing.
It is controversial because it also contains a large amount of oxalic acid, which we also call "anti-nutritional factor". Literature studies have shown that the oxalic acid content of spinach can reach about 934.33 mg of oxalic acid per 100 grams of fresh spinach, of which water-soluble oxalic acid accounts for 589.18 mg, accounting for about 2/3.
Oxalic acid is also the source of spinach astringency, spinach in the oxalic acid is mainly in the form of calcium oxalate and potassium oxalate, calcium oxalate is insoluble in water and gastrointestinal fluid, will not be absorbed, will not have much impact on human health. However, after potassium oxalate enters the body, it forms water-insoluble calcium oxalate when it encounters calcium, which precipitates in the digestive tract and hinders the body's absorption of calcium. Some people worry that "spinach cannot be cooked with tofu", which is the reason.
However, potassium oxalate water solubility is very high, 1 gram of potassium oxalate can dissolve 3 ml of water, if before eating spinach, with boiling water again, a large amount of potassium oxalate dissolved into the soup, thereby greatly reducing the intake of the human body.
Therefore, before the spinach is officially cooked, it is first processed by boiling water blanching, most of the oxalic acid is removed, and then eaten is more conducive to the digestion and absorption of nutrients by the human body. It should be noted that spinach blanching time is not so long, two or three minutes can be, so as not to cause the loss of other nutrients.
<h1 class="pgc-h-decimal" data-index="02" > spinach tofu with the stone? </h1>
Regarding the formation of stones, we need to know that stone formation is affected by many factors, and it cannot be completely blamed on eating a lot of spinach.
Moreover, our daily diet is usually very varied, and very few people will consume a very large amount of spinach every day. According to the "Dietary Guidelines for Chinese Residents" recommended "3-4 kinds of vegetables per person per day, total weight 1 kg (raw weight)" The combination of types and amounts of vegetables usually does not cause stones.
<h1 class="pgc-h-decimal" data-index="03" > spinach is a high-purine food, gout patients can not eat? </h1>
People with gout can also eat spinach!
Regarding the purine content of spinach, the second volume of the sixth edition of the Chinese Food Ingredient Table specifically lists the purine content of the food, and the purine content of spinach is 8mg/100g, which is not a high purine food. Therefore, the statement that gout patients cannot eat spinach is self-defeating.
For example, spinach can be made into many delicious dishes, traditional dishes are sesame spinach, pine blossom spinach, vermicelli spinach, mustard spinach, pot collapse spinach, trendy emerald spinach soup series dishes, etc., gout patients can also enjoy in moderation!
<h1 class="pgc-h-decimal" data-index="04" > tofu and meat together will affect the absorption of iron? </h1>
There is no scientific basis.
The recommended amount of the "Dietary Guidelines for Chinese Residents" is 50g of soybeans and their products per day, and tofu is one of the soybean products. It is rich in calcium, phosphorus, potassium and other nutrients.
Eating too much tofu will affect the absorption of iron for some reason, and not only affect the absorption of iron, but also affect the absorption of other divalent elements, such as zinc and copper. This is because tofu is rich in calcium, calcium and iron (divalent iron that is easily absorbed by the human body), zinc, copper, etc. are divalent cations, and they have a certain competitive relationship in the absorption of the human body.
It should be emphasized that the most important principle of diet is balance and diversity, the mechanism of competition between foods is very complex, and a balanced diet can help us balance the relationship between nutrients. It is recommended that you guide your daily dietary practice in accordance with the "Dietary Guidelines for Chinese Residents" and the dietary pattern recommended by the Dietary Pagoda, so as to achieve a variety of types and appropriate food intake. #39 Health SuperGroup ##清风计划 #
Image source: Chinese Nutrition Society
Professor P's summary:
1, spinach blanched after eating, do not have to worry about stones, do not have to worry about affecting the absorption of calcium in tofu.
2. Gout patients can also eat spinach in moderation.
3, tofu and meat can be eaten with confidence.
Debunking experts in this issue: Yang Xinli, nutritionist of the Department of Clinical Nutrition of Beijing Friendship Hospital