How Should You Consume Soybeans to Maximize Calcium Absorption?

The correct way to consume soybeans for calcium supplementation is to eat them directly or in the form of north or south style tofu, as they are rich in calcium. Here are two recipes for soybeans:

Many people enjoy eating soybeans pickled in saltwater, as it gives them a more flavorful taste. However, high-salt foods can affect calcium absorption, leading to calcium deficiency. Therefore, it is better to use soybeans in soups or to cook with rice for calcium supplementation.

Ingredients:

• 200g brown rice
• 100g soybeans
• 50g cabbage
• 30g carrot
• 3 shiitake mushrooms
• 300ml cold water
• A small amount of toasted white sesame seeds
• 1 tablespoon of soy sauce

Instructions:

1. Wash the soybeans and brown rice, then soak them in water for about 8 hours. Drain and set aside.
2. Wash the cabbage and cut into small pieces.
3. Peel and wash the carrot, then dice it. Clean the shiitake mushrooms, remove the stems, and dice them as well.
4. Place the soybeans and brown rice in a rice cooker.
5. Add the vegetable ingredients, pour in the water, and cook into a mixed vegetable and soybean rice in the rice cooker.
6. Once the rice is cooked, drizzle with soy sauce and sprinkle with toasted white sesame seeds.

Not all types of tofu are suitable for calcium supplementation. Traditional north and south style tofu have good calcium content, but new varieties like inner ester tofu and Japanese tofu have very low calcium content and are not suitable for calcium supplementation.

Ingredients:

• 1 box of tofu
• 4 salted duck eggs
• A small amount of oil
• A small amount of salt
• An appropriate amount of water and cornstarch mixture

Instructions:

1. Remove the salted egg yolks and crush them with a spoon until they are very fine.
2. Place the egg yolks in the microwave for about 30 seconds and remove them for later use.
3. Cut the tofu into small cubes and drain any excess water.
4. Heat a small amount of oil in a pan over low heat and fry the crushed egg yolks until small bubbles appear in the pan.
5. Add a small amount of water and bring to a boil.
6. Gently pour in the tofu and cook over low heat until the sauce thickens slightly.
7. Season with salt and stir in the cornstarch mixture to thicken the sauce.
8. Serve when the sauce has reduced.