Health benefits of tempe from its high an complate nutrients is very important for human health. Tempe is fermented by soybean with rhizopus fungi, a type of fungi that can break down the protein in soybeans into amino acids, making it easier to digest by the body. That is different from protein content in soy beans, especially in the process of absorption.
Through fermentation by the fungi Rhizopus oligosporus, the protein contained in soybean have suffered degradation processes to facilitate their absorption in the body. Therefore, tempe is very good to be consumed by all age groups.
The Benefits of Tempe’s Good Nutrition
- Improving the Nutritional Value of Other Food
Tempe have high nutritive quality and allows the addition of tempe to improve the quality of food cereals and tubers. Such as groceries, tempe mixture of rice, corn, cassava, and in the ratio 7: 3 is good enough to be given to children under five though. Everyday food dish such as rice, corn, even Tiwul will increase the quality of nutrition when added by tempe. A piece of tempe in every 50gr is sufficient to improve the nutritional quality of 200 g rice.
- Capable of insufficient protein and amino acids 37%
Only with about 2 pieces of tempe (@100gr) able to meet the daily requirement of protein and amino acids by 37%. Proteins and amino acids that contained in tempe is complete. Most sequentially which is glutamic acid, aspartic acid, leucine, arginine, proline, serine, alanine, valine, lysine, phenylalanine, isoleucine, threonine, and tyrosine gycine.
- Containing Unsaturated fatty acids
In the process of fermentation increased unsaturation levels of fat, so the content of unsaturated fatty acids (PUFA) in tempe is good enough. Even 100 gr of tempe (2 pieces) contains 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. Even tempe is the only source of vitamin B12 from food vegetable (usually vitamin B12 is only contained in animal food). Because of that vegetarians prefers to make tempe instead of meat. Other vitamins contained in Tempe is vitamin B2 (riboflavin), B6 (pyridoxine), B1 (thiamin), niacin, folic acid, and pantothenic acid.
- Rich Minerals
For the macro and micro minerals biggest consecutive tempe is manganese, copper, phosphorus, magnesium, iron, potassium, calcium and zinc. Positively, tempe mold produces enzymes that capable to phytic acid, phosphorus and inositol so as iron, calcium, magnesium and zinc more available for absorption of blood in the body.
- Contain Isoflafon
Tempe also contains three types of isoflavones which are essential antioxidants for the body and contains antioxidants second factor that is the most potent than the isoflavones in soy.
Health Benefits of Tempe Consumption Regularly
By looking at some of the nutritional content of tempe above, it can be concluded some of the benefits and efficacy of soybean consumption is as follows:
- Suitable for diet
Tempe is high protein source of about 18 types of proteins and amino acids that are easily digested. It is suitable for those who undergo weight loss such as diet and bodybuilding athletes and fitness mania.
- Reduce the risk of heart disease
Neutralize the negative effects of bad cholesterol because it contains polyunsaturated fat (PUFA), niacin, omega 3 and 6 so as to reduce the risk of heart attack (coronary).
- Helps the metabolism of red blood cells
Source of vitamins (especially vitamin B) is very useful for:
- red blood cell metabolism,
- healthy skin and muscle (muscle tone),
- improve the immune and nervous system function,
- increase growth hormone, and
- Anti-free radicals
Tempe is useful as free-radical scavengers degenerative diseases prevention (atherosclerosis, coronary heart disease, diabetes mellitus, hypertension, and others) and various types of cancer (pancreatic, prostate and breast) and prevent premature aging because it contains powerful antioxidants (three types of isoflavones).
- Prevent anemia
Tempe can help to prevent anemia. It is because of the high content of various minerals that are easily absorbed by blood and prevent osteoporosis.
- Prevent Cancer
The fiber content in tempe is not only effective for improving the performance of the gastrointestinal tract, but also effective in binding toxic and cancer-causing cholesterol and remove it from the body. The bound toxins can not damage the cells in the body. Research conducted at the University of North Carolina, found that genestein and phytoestrogens in soybean was able to prevent prostate and breast cancer, and premature aging.
- Healthy for Heart
In recent years, soy proteins have become a new icon in maintaining heart health. Research has also shown that the protein content in tempe can reduce bad cholesterol by 30-45 percent.
As we know that the bad cholesterol (LDL) is the causative factor blockage of blood vessels that can lead to heart attacks and strokes. Research also indicates that tempe may increase the levels of HDL, or good cholesterol in the blood, which is useful to suppress the amount of bad cholesterol and remove it from the body.
- Good for All Ages
Tempe is produced through the fermentation process soybeans. During the fermentation process takes place, soybeans will change the nutritional value and texture. Digestive enzymes will be produced by Rhizopus oligosporus (molds tempe) during the fermentation process. That’s what makes tempe more comfortable in the stomach.
Processing soybeans into tempe also reduce levels stakiosa and raffinosa, two substances that causing flatulence. Not only that, tempe also has a fairly high protein content. In 100 grams of tempe contained approximately 20.8 grams of protein, making it suitable to be used as a daily menu for those who apply high-protein diet.
The other is that carbohydrate, protein, and healthy fats contained in them more easily digested and absorbed by the body. Both are consumed by children to optimize their growth or maintain the function of organs for adults.
- Controlling blood pressure.
Soy is a source of iron (Fe), calcium (Ca) and potassium (K). Potassium absorption of soy beans is relatively better than from any other vegetable food ingredient. High potassium levels is what that makes soy is very useful to prevent and control the rise in blood pressure.
- Relieve symptoms of menopause.
Research shows by consuming 45 grams of soy powder every day for 6 to 12 weeks to be efficacious to prevent the onset of post-menopausal symptoms such as bone decalcification and so on. Efficacy was due to the high content of phytoestrogens in soy. Phytoestrogens are estrogen compounds contained in soy among other things, that its molecular structure similar to the hormone estrogen in women.
- Breast cancer Prevention
Soybeans in fact contain anti-cancer compounds. One risk factor for breast cancer is high levels of estrogen in the blood (postmenopausal androgen). High levels of estrogen can be lowered by consuming food that is high fiber content so that the majority of estrogen that can be excreted out of the body.
In addition, input high phytoestrogen compounds through food can suppress the secretion of estrogen by the body so that the levels of estrogen in the blood can be lowered. The study of residents of Japanese women who consumed soy phytoestrogens input so as to obtain a high enough proven rarely suffer from breast cancer.
- Controlling Blood Sugar
Tempe is also safe for diabetics. The content of protein and fiber contained in tempe was able to prevent the rise in blood sugar levels. Diabetics are usually more at risk of developing atherosclerosis or vascular inflammation associated with heart disease, so it should keep blood cholesterol levels remain low. This is why eating tempe is good for diabetics.
- Prevent 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 the best way to consume Tempe
Do not think eating raw tempe is unhygienic and may even cause abdominal pain. Eating fresh tempe is the best way and more beneficial to the body than consuming tempe that has been boiled or fried. Why?
In the process of making tempe, soy beans should be washed, then boiled until it cooked. After that fermented the soy beans. If soybeans are not really clean, the fermentation process will not succeed. So fresh tempe is already ripe, because it is made of materials that have been cooked.
What about soybean stew? When tempe is boiled for 5 minutes, then the content of the benefits of tempe can be reduced by 50%. Tempe is no longer useful for the heart organ, lungs, hands, heart, and digestive.
How about fried tempe? If tempe is fried, then the content of the benefits will disappear at all. In fact, if you fry tempe with high temperatures, it can trigger cancer. From the research, cancer-triggering material formed in heated foods, primarily in foods that are fried or baked. Moreover, if we carelessly use cooking oil in a frying tempe, it can cause cholesterol disease. So, Do you still love fried tempe?
You need to consider the consumption of fresh tempe is consumption that has undergone fermentation process perfectly. Avoid consuming whole fermented tempe or not rotten tempe. Also, eat tempe appropriate daily servings are ideal. Never lacking or excessive. The servings of ideal fresh tempe consumption is between 6 to 9 pieces a day with a thickness of about 1 cm per piece. The weight for a piece is approximately 15 to 20 grams.
Instead, you get used to eating fresh tempe. Avoid consuming boiled tempe and fried tempe moreover. Consuming tempe correctly, then your health will be maintained!