The health benefits of tempe due to its high and healthy nutrients are very important for human health. Tempe is fermented from soybeans using the Rhizopus fungus, a type of fungus that can break down soy protein into amino acids, making it easier for the body to digest. This differs from the protein content in soybeans, especially in the absorption process.
Due to fermentation by the Rhizopus oligosporus fungus, the protein contained in soybeans underwent degradation processes to facilitate its absorption in the body. Therefore, Tempe is very suitable for all ages.
The benefits of good nutrition Tempe
- Improve the nutritional value of other foods.
Tempe has high nutritional quality and allows the addition of tempe to improve the quality of grains and tubers. As with food, the tempe mix made of rice, corn, and cassava in a 7:3 ratio is enough for children under five. Everyday foods like rice, corn, and even tiwul add to the quality of nutrition when added through the tempe. One piece of tempe per 50 g is enough to improve the nutritional quality of 200 g of rice.
- Cannot absorb enough protein and amino acids 37%
With only about 2 pieces of Tempe (@100g) it is possible to cover the daily need for protein and amino acids by 37%. The proteins and amino acids contained in Tempe are complete. In most cases, these are glutamic acid, aspartic acid, leucine, arginine, proline, serine, alanine, valine, lysine, phenylalanine, isoleucine, threonine and tyrosine, glycine.
- Contains unsaturated fatty acids
In the fermentation process, the unsaturated fat content increases, so the PUFA content in tempe is good enough. Just 100g of Tempe (2 pieces) contain 220mg of omega-3 fatty acids and 3590mg of omega-6 fatty acids.
- Sources of vitamin B: mainly B12
Tempe is a very good source of vitamin B. Tempe is also the only source of vitamin B12 from plant foods (vitamin B12 is generally only found in animal foods). For this reason, vegetarians prefer to temper meat. Other vitamins found in Tempe include vitamin B2 (riboflavin), B6 (pyridoxine), B1 (thiamine), niacin, folate, and pantothenic acid.
- rich minerals
Among the macro and micro minerals, the most important sequential minerals are manganese, copper, phosphorus, magnesium, iron, potassium, calcium and zinc. Positively, tempe mold produces enzymes capable of producing phytic acid, phosphorous, and inositol, making iron, calcium, magnesium, and zinc more available for blood absorption into the body.
- Contains isoflaphone
Tempe also contains three types of isoflavones, which are essential antioxidants for the body, and contains antioxidants as the second most potent factor after soy isoflavones.
Health Benefits of Regular Tempe Consumption
By looking at some of the nutrient contents of tempe mentioned above, it can be concluded that some of the benefits and effectiveness of consuming soybeans are as follows:
- suitable for diet
Tempe is a rich protein source of around 18 types of proteins and amino acids that are easily digested. It is indicated for those who are in the process of losing weight, such as B. Dieters and bodybuilders and fitness fanatics.
- Reduce the risk of heart disease
It neutralizes the negative effects of bad cholesterol, since it contains polyunsaturated fatty acids (PUFA), niacin, omega 3 and 6 to reduce the risk of heart attack (coronary infarction).
- Helps in the metabolism of red blood cells.
Source of vitamins (especially vitamin B) is very useful for:
- red blood cell metabolism
- healthy skin and muscles (muscle tone),
- improve the functioning of the immune system and nervous system,
- increase growth hormone and
- anti-radical books
Tempe is useful as a radical scavenger to prevent degenerative diseases (atherosclerosis, coronary artery disease, diabetes mellitus, hypertension, and others) and various types of cancer (pancreas, prostate, and breast) and to prevent premature aging because it contains powerful antioxidants. (three types of isoflavones).
- prevent anemia
Tempe can help prevent anemia. This is due to the high content of various minerals that are easily absorbed into the blood and help prevent osteoporosis.
- prevent cancer
The fiber content in Tempe not only improves the performance of the gastrointestinal tract, but also effectively binds toxic and carcinogenic cholesterol and removes it from the body. The bound toxins cannot harm the cells of the body. Research conducted at the University of North Carolina found that the phytoestrogens genstein and soy can prevent prostate and breast cancer and premature aging.
- healthy heart
In recent years, soy protein has become a new icon for maintaining heart health. Research has also shown that the protein content in tempe can reduce bad cholesterol by 30 to 45%.
As we know, bad cholesterol (LDL) is the factor that causes clogging of blood vessels, which can lead to heart attacks and strokes. Research also shows that tempe can increase the levels of HDL, or good cholesterol, in the blood, which is helpful in suppressing the amount of bad cholesterol and removing it from the body.
- good for all ages
Tempe is made through the fermentation process of soybeans. During the fermentation process, soybeans change their nutritional value and texture. Digestive enzymes are produced during the fermentation process of Rhizopus oligosporus (mold). This makes Tempe easier on the stomach.
Processing soybeans in tempe also reduces levels of stakiose and raffinose, two substances that cause bloating. Additionally, Tempe is also quite high in protein. There are approximately 20.8 grams of protein in 100 grams of Tempe, making it suitable as a daily meal for those following a high-protein diet.
The other is that the carbohydrates, protein, and healthy fats they contain are easier for the body to digest and absorb. Both are consumed by children to optimize their growth or to maintain adult organ function.
- Control of blood pressure.
Soy is a source of iron (Fe), calcium (Ca) and potassium (K). Potassium absorption from soy is relatively better than from any other plant-based food ingredient. The high levels of potassium make soybeans very useful in preventing and controlling high blood pressure.
- Relieve the symptoms of menopause.
Research shows that consuming 45 grams of soybean powder daily for 6 to 12 weeks is effective in preventing the onset of postmenopausal symptoms such as thinning bones, etc. The efficacy was due to the high content of phytoestrogens in soybeans. Phytoestrogens are estrogen compounds contained in soybeans, among other things, that are similar in their molecular structure to the female hormone estrogen.
- Prevention of breast cancer
Soy actually contains anti-cancer compounds. A risk factor for breast cancer is high levels of estrogen in the blood (postmenopausal androgen). Eating high-fiber foods can reduce high estrogen levels, allowing most of the estrogen to be removed from the body.
Furthermore, consuming high levels of phytoestrogen compounds in the diet can suppress the secretion of estrogens from the body, thus the level of estrogens in the blood can be reduced. The resident study of Japanese women who consumed soy phytoestrogens to get a high enough dose showed that they rarely develop breast cancer.
- blood sugar control
Tempe is also safe for diabetics. The protein and fiber content in Tempe was able to prevent spikes in blood sugar levels. Diabetics are generally at higher risk of developing atherosclerosis, or vascular inflammation associated with heart disease, so blood cholesterol levels must remain low. Because of this, eating tempe is good for diabetics.
- Prevent the premature aging process
Free radicals are organic molecules responsible for aging, tissue damage, and the possibility of some diseases such as cancer and heart disease.
How to best consume Tempe
Don't think that eating raw tempe is unhygienic and may even upset your stomach. Eating fresh tempe is a better and more beneficial way for the body than eating boiled or fried tempe. Because?
When making tempe, the soybeans should be washed and boiled until cooked. The soybeans are then fermented. If the soybeans are not really clean, the fermentation process will not be successful. Fresco tempe, therefore, is already ripe because it consists of cooked materials.
And the soy stew? If tempe is boiled for 5 minutes, the buff content of tempe can be reduced by 50%. Tempe is no longer useful for the heart, lungs, hands, heart, and digestive tract.
How about a fried tempe? When Tempe is fried, the buff content completely disappears. Frying tempera at high temperatures can even cause cancer. Research shows that carcinogenic material forms in heated foods, especially fried or baked foods. Also, careless use of cooking oil when frying can lead to cholesterol diseases. So do you still love fried tempe?
You must bear in mind that consuming fresh tempe is consumption that has gone through the fermentation process perfectly. Avoid consuming whole fermented tempe or non-rotten tempe. Also, temperature-appropriate daily servings are ideal. Never lack or exceed. The ideal consumption portions of fresh tempe are between 6 and 9 pieces per day with a thickness of approximately 1 cm per piece. The weight of one piece is about 15-20 grams.
Instead, you get used to eating fresh tempe. Also, avoid consuming boiled tempe and fried tempe. Consume Tempe correctly, then your health will be preserved!