{"id":3283,"date":"2023-03-17T19:41:15","date_gmt":"2023-03-17T17:41:15","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=3283"},"modified":"2023-03-20T01:03:25","modified_gmt":"2023-03-19T23:03:25","slug":"tofu-beneficii-valoare-nutritionala-contraindicatii","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/tofu-beneficii-valoare-nutritionala-contraindicatii\/","title":{"rendered":"Tofu &#8211; beneficii, valoare nutri\u021bional\u0103, contraindica\u021bii"},"content":{"rendered":"\n<p><strong>Tofu este un aliment japonez popular preparat din soia. Gustul s\u0103u este apreciat at\u00e2t de vegetarieni, vegani, c\u00e2t \u0219i de persoanele care consum\u0103 carne. Aceast\u0103 br\u00e2nz\u0103 din soia s-a num\u0103rat printre alimentele de baz\u0103, \u00eenc\u0103 din Evul Mediu. \u00cen prezent, se bucur\u0103 de o popularitate tot mai mare datorit\u0103 gustului delicios \u0219i aportului redus de calorii.<\/strong><\/p>\n\n\n\n<p>Se pare c\u0103 tofu \u00eentrune\u0219te toate condi\u021biile nutritive necesare pentru a face parte din meniul persoanelor vegetariene.&nbsp;<strong>Piramida alimentar\u0103<\/strong>&nbsp;\u00eel recomand\u0103 ca \u00eenlocuitor de carne \u0219i produse lactate, fiind o surs\u0103 excelent\u0103 de proteine, calciu \u0219i fier. De asemenea, este un aliment s\u0103rac \u00een gr\u0103simi \u0219i carbohidra\u021bi.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-29.png\" alt=\"\" class=\"wp-image-3288\" width=\"547\" height=\"366\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-29.png 1000w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-29-500x335.png 500w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ce-este-tofu-mai-exact\">Ce este Tofu, mai exact ?<\/h2>\n\n\n\n<p>Tofu este o br\u00e2nz\u0103 vegetal\u0103 ob\u021binut\u0103 din lapte de soia, un aliment natural tradi\u021bional \u00een Orientul \u00cendepartat, \u00een special China, Coreea, Japonia \u0219i t\u0103rile din Asia de Sud-Est. Cuv\u00e2ntul&nbsp;<em>tofu<\/em>&nbsp;a intrat \u00een limba rom\u00e2n\u0103 din limba japonez\u0103 (\u8c46\u8150&nbsp;<em>t\u014dfu<\/em>) care la r\u00e2ndul ei l-a \u00eemprumutat din chinezescul \u8c46\u8150 (sau \u8373\u8150)&nbsp;<em>d\u00f2ufu<\/em>, care \u00eenseamn\u0103&nbsp;<strong><em>boabe fermentate<\/em><\/strong>.&nbsp;<\/p>\n\n\n\n<p>In aceste tari soia este un aliment tradi\u021bional, iar tofu este inclus \u00een multe preparate culinare.<\/p>\n\n\n\n<p>Denumirea de \u201ebr\u00e2nz\u0103\u201d deriva din procesul prin care se ob\u021bine tofu, care este asem\u0103n\u0103tor cu modul \u00een care se ob\u021bine br\u00e2nza din lapte de origine animal\u0103. Mai mult, tofu are aceea\u0219i textur\u0103 \u0219i asem\u0103nare cu br\u00e2nz\u0103 tradi\u021bional\u0103.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.planteea.ro\/branzeturi\/tofu\/\">Br\u00e2nza tofu <\/a><\/strong>se ob\u021bine prin coagularea laptelui de soia cu ajutorul unor s\u0103ruri de magneziu \u0219i calciu. In unele re\u021bete de tofu, pentru coagularea laptelui se folosesc agen\u021bi de \u00eengro\u0219are acizi, ca glucono delta-lactona sau acidul citric.<\/p>\n\n\n\n<p>Totu\u0219i, indiferent de tipul de coagulant folosit, procesul de fabrica\u021bie este acela\u0219i. Difer\u0103, \u00een schimb, aspectul, gustul si textura br\u00e2nzei tofu.<\/p>\n\n\n\n<p>Laptele de soia se las\u0103 la fiert aproximativ 20 de minute, apoi se pune coagulantul. Odat\u0103 ad\u0103ugat agentul de \u00eengro\u0219are \u00een laptele de soia, acesta \u00eencepe s\u0103 se \u00eengroa\u0219\u0103 \u0219i se comport\u0103 exact ca laptele de origine animal\u0103.<\/p>\n\n\n\n<p>Astfel se vor forma cheaguri de br\u00e2nz\u0103 tofu \u0219i zer. Br\u00e2nza ob\u021binut\u0103 este l\u0103sat\u0103 la scurs de zer \u0219i la presat, apoi este t\u0103iat\u0103 \u00een dreptunghiuri \u0219i p\u0103strat\u0103 \u00een ap\u0103.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-30-1200x900.png\" alt=\"\" class=\"wp-image-3289\" width=\"507\" height=\"380\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-30-1200x900.png 1200w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-30-500x375.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-30.png 1500w\" sizes=\"auto, (max-width: 507px) 100vw, 507px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Originea tofu<\/strong><\/h2>\n\n\n\n<p>Originea&nbsp;tofu, conform tuturor dovezilor istorice, se afl\u0103 \u00een Orientul \u00cendep\u0103rtat, pe teritoriul Chinei. Deloc surprinz\u0103tor, acela\u0219i loc care ne-a dat \u0219i soia. Cea mai veche men\u021biune despre acest produs este de acum peste 2000 de ani.<\/p>\n\n\n\n<p>Ce trebuie s\u0103 re\u021binem este c\u0103 acel&nbsp;tofu&nbsp;din antichitate era foarte diferit de ceea ce cunoa\u0219tem ast\u0103zi, probabil mult mai moale \u0219i mai pu\u021bin \u00eenchegat. Chiar \u0219i a\u0219a, \u00een urm\u0103torii peste 1000 de ani produsul s-a r\u0103sp\u00e2ndit \u0219i \u00een restul \u021b\u0103rilor vecine. Din Japonia \u0219i Coreea \u0219i p\u00e2n\u0103 \u00een Vietnam \u0219i Laos. Chiar dac\u0103 pentru noi el a fost v\u0103zut cel pu\u021bin par\u021bial ca o variant\u0103 vegetal\u0103 pentru br\u00e2nz\u0103, pentru persoanele cu <strong>intoleran\u021b\u0103 la lactoz\u0103<\/strong> a fost mereu un produs apreciat pentru ceea ce este el \u00een sine.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-31-1200x1200.png\" alt=\"\" class=\"wp-image-3290\" width=\"491\" height=\"491\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-31-1200x1200.png 1200w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-31-500x500.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-31-150x150.png 150w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-31-1536x1536.png 1536w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-31.png 1920w\" sizes=\"auto, (max-width: 491px) 100vw, 491px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Valori nutri\u021bionale tofu<\/strong><\/h2>\n\n\n\n<p>Br\u00e2nza tofu este o excelent\u0103 surs\u0103 de proteine \u0219i de calciu, fiind indicat\u0103 \u00een regimurile alimentare vegetariene, vegane sau de post.<\/p>\n\n\n\n<p>Spre deosebire de br\u00e2nza de origine animal\u0103, care are un aport destul de mare de calorii, <strong>br\u00e2nza tofu poate fi inclus\u0103 \u00een dietele de sl\u0103bit<\/strong>. <\/p>\n\n\n\n<p>\u00cen plus, <strong>tofu nu con\u021bine colesterol<\/strong> \u0219i nici gr\u0103simi saturate.<\/p>\n\n\n\n<p><strong>Tofu con\u021bine izoflavone precum fitoestrogenii<\/strong>.<br><strong>Izoflavonele pot avea at\u00e2t propriet\u0103\u021bi estrogen-agoniste, fie estrogen-antagoniste<\/strong>.<\/p>\n\n\n\n<p>Acestea pot ajuta la protejarea \u00eempotriva unor <strong>tipuri de cancer, boli de inim\u0103 \u0219i osteoporoz<\/strong>\u0103. Cu toate acestea, supra-consumul poate prezenta \u0219i unele riscuri.<\/p>\n\n\n\n<p>Dup\u0103 cum am spus, <strong>Tofu este bogat \u00een proteine \u0219i con\u021bine to\u021bi aminoacizii esen\u021biali de care are nevoie corpul nostru<\/strong>. De asemenea, ofer\u0103 o mare <strong>varietate de vitamine \u0219i minerale<\/strong>.<\/p>\n\n\n\n<p><strong>\u00cen 100 de grame, tofu are urm\u0103toarele valori nutri\u021bionale <\/strong>(conform\u00a0<strong>USDA<\/strong>):\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>apa<\/strong>: 85 g<\/li>\n\n\n\n<li><strong>calorii: 83 kcal<\/strong><\/li>\n\n\n\n<li><strong>proteine<\/strong>: 8,1 g<\/li>\n\n\n\n<li>lipide: 4,8 g din care 0,7 g lipide saturate<\/li>\n\n\n\n<li>glucide: 1,6 g<\/li>\n\n\n\n<li><strong>fibre<\/strong>: 0,3 g<\/li>\n\n\n\n<li><strong>colesterol<\/strong>: 0 mg<\/li>\n\n\n\n<li><strong>calciu<\/strong>: 350 mg , aproximativ 35% din DZR<\/li>\n\n\n\n<li><strong>fier<\/strong>: 5,4 mg, aproximativ 65% din DZR pentru b\u0103rba\u021bi \u0219i 30% din DZR pentru femei<\/li>\n\n\n\n<li><strong>magneziu<\/strong>: 30 mg<\/li>\n\n\n\n<li><strong>potasiu<\/strong>: 121 mg<\/li>\n\n\n\n<li><strong>sodiu<\/strong>: 7 mg<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-32.png\" alt=\"\" class=\"wp-image-3291\" width=\"522\" height=\"348\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-32.png 1000w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-32-500x334.png 500w\" sizes=\"auto, (max-width: 522px) 100vw, 522px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"t-1593011814528\">Ce beneficii are tofu?<\/h2>\n\n\n\n<p>Tofu con\u021bine proteine cu o valoare biologic\u0103 mare. Precum carnea, <strong>soia con\u021bine to\u021bi aminoacizii esen\u021biali de care organismul uman are nevoie<\/strong>. At\u00e2t proteinele, c\u00e2t \u0219i toate celelalte substan\u021be nutritive transform\u0103 tofu \u00eentr-un aliment  <strong>benefic pentru s\u0103n\u0103tate<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tofu echilibreaz\u0103 hormonii<\/strong><\/h3>\n\n\n\n<p>&nbsp;Un alt beneficiu incredibil al br\u00e2nzei tofu este faptul c\u0103 ac\u021bioneaz\u0103 ca un regulator hormonal pentru femei. Tofu este cunoscut \u0219i pentru con\u021binutul s\u0103u de izoflavone. Acest compus chimic este un excelent auxiliar \u00een sistemul endocrin responsabil de secretarea hormonilor. S-a dovedit prin consumul de tofu sunt reglate procesele hormonale care provoac\u0103 bufeuri, acnee \u0219i disconfort general. A\u0219adar, tofu este recomandat femeilor aflate \u00een premenopauz\u0103 sau oric\u0103rei persoane care se confrunt\u0103 cu un dezechilibru hormonal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Te ajut\u0103 s\u0103 sl\u0103be\u0219ti<\/strong><\/h3>\n\n\n\n<p>Tofu este un aliment cu un con\u021binut sc\u0103zut de carbohidra\u021bi, s\u0103rac \u00een gr\u0103simi \u0219i bogat \u00een proteine de \u00eenalt\u0103 calitate.<\/p>\n\n\n\n<p><strong>Are un aport sc\u0103zut de calorii \u0219i este un bun aliat \u00een curele de sl\u0103bit<\/strong>, \u00eenlocuind br\u00e2nza de origine animal\u0103. Tofu este recomandat \u00een <strong>dieta ketogenic\u0103<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Amelioreaz\u0103 simptomele menopauzei<\/strong><\/h3>\n\n\n\n<p>Consumul de br\u00e2nz\u0103 tofu \u0219i a produselor din soia sunt recomandate femeilor aflate la premenopauza sau&nbsp;<strong>menopauz<\/strong>\u0103, deoarece con\u021bin fitoestrogeni naturali (izoflavoane).<\/p>\n\n\n\n<p>Ace\u0219ti compu\u0219i ac\u021bioneaz\u0103 similar estrogenului, hormon feminin pe care organismul nu \u00eel mai secret\u0103 atunci c\u00e2nd este la menopauz\u0103. Lipsa estrogenului provoac\u0103 foarte multe simptome nepl\u0103cute: \u00eenro\u0219irea fetei, bufeuri, insomnii, irascibilitate crescut\u0103, cre\u0219tere \u00een greutate \u0219i \u00eemb\u0103tr\u00e2nire.<\/p>\n\n\n\n<p>Consumul de br\u00e2nz\u0103 tofu \u00een aceast\u0103 perioad\u0103 ajut\u0103 la cre\u0219terea nivelului de estrogen \u0219i amelioreaz\u0103 simptomele menopauzei.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Previne aparitia bolilor cardiovasculare<\/strong><\/h3>\n\n\n\n<p>Br\u00e2nza tofu nu con\u021bine colesterol \u0219i are un con\u021binut redus de gr\u0103simi. Prin urmare, \u00eenlocuirea consumului de produse de origine animal\u0103 cu tofu te poate ajuta s\u0103 previi cre\u0219terea colesterolului \u0219i a nivelului de trigliceride.<\/p>\n\n\n\n<p>In plus, <strong>tofu con\u021bine gr\u0103simi mononesaturate si Omega 3<\/strong> despre care se \u0219tie c\u0103 sunt <strong>cardioprotectoare<\/strong>. Un consum regulat de <strong>br\u00e2nz\u0103 tofu previne riscul apari\u021biei bolilor cardiovasculare si hipertensiunea arterial\u0103<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sus\u021bine s\u0103n\u0103tatea optim\u0103 a oaselor<\/strong><\/h3>\n\n\n\n<p>Calciul este un mineral esen\u021bial pentru s\u0103n\u0103tatea sistemului osos, fiind necesar copiilor \u00een cre\u0219tere, dar \u0219i adul\u021bilor. <\/p>\n\n\n\n<p>Br\u00e2nza <strong>tofu este un&nbsp;aliment care con\u021bine&nbsp;mai mult calciu dec\u00e2t laptele de vac\u0103<\/strong>.<\/p>\n\n\n\n<p>De exemplu, <strong>100 g de tofu are un aport de 350 mg de calciu<\/strong>, pe c\u00e2nd \u00een 100 ml de lapte de vac\u0103 se g\u0103sesc aproximativ 125 mg din acest mineral. Prin urmare, <strong>tofu este o surs\u0103 foarte buna de calciu vegetal<\/strong>.<\/p>\n\n\n\n<p>Includerea \u00een alimenta\u021bie <strong>amelioreaz\u0103 artrita reumatoid\u0103 \u0219i sus\u021bine s\u0103n\u0103tatea optim\u0103 a oaselor<\/strong>. Mai mult, datorit\u0103 izoflavoanelor pe care le con\u021bine, este posibil s\u0103 previn\u0103 <strong>osteoporoza<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Previne riscul producerii unor inflama\u021bii<\/strong><\/h3>\n\n\n\n<p><strong>Br\u00e2nza tofu con\u021bine izoflavoane<\/strong> despre care se crede ca au poten\u021bialul de a preveni apari\u021bia anumitor inflama\u021bii cronice, cum ar fi cancerul la s\u00e2n.<\/p>\n\n\n\n<p>In plus, <strong>tofu are \u0219i propriet\u0103\u021bi antioxidante<\/strong> care previn oxidarea celular\u0103 \u0219i riscul apari\u021biei anumitor afec\u021biuni cronice: cancer la stomac, cancer la prostat\u0103.<\/p>\n\n\n\n<p>Datorit\u0103 valorilor sale nutritive, br\u00e2nza tofu \u00eent\u0103re\u0219te sistemul imunitar, ajut\u00e2ndu-l s\u0103 reduc\u0103 inflama\u021biile.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tofu controleaz\u0103 nivelurile de zah\u0103r<\/strong><\/h3>\n\n\n\n<p>&nbsp;Tofu are capacitatea de a men\u021bine nivelul de zah\u0103r din s\u00e2nge sub control \u0219i de a \u00eempiedica oscila\u021biile. S-a demonstrat c\u0103, printr-un consum obi\u0219nuit de tofu, \u00een special la pacien\u021bii cu diabet zaharat de tip 2, acesta poate \u00eempiedic\u0103 cre\u0219terile glicemiei peste valorile normale.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Previne leziunile hepatice<\/strong><\/h3>\n\n\n\n<p>Un studiu pe \u0219obolani a sugerat c\u0103 orice tip de tofu care a fost coagulat cu diver\u0219i coagulan\u021bi poate ajuta la prevenirea leziunilor hepatice cauzate de radicalii liberi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Adjuvant \u00een diabet de tip 2<\/strong><\/h3>\n\n\n\n<p>Persoanele cu diabet zaharat tip 2 se confrunt\u0103 adesea cu boli de rinichi, determin\u00e2nd organismul s\u0103 excrete o cantitate excesiv\u0103 de proteine \u00een urin\u0103.<\/p>\n\n\n\n<p>Dovezile au indicat c\u0103 cei care au introdus proteinele din soia \u00een dieta lor au excretat mai pu\u021bine proteine \u00een urin\u0103 dec\u00e2t cei care au consumat doar protein\u0103 de origine animal\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ajut\u0103 sistemul nervos<\/strong><\/h3>\n\n\n\n<p>Printre vitaminele pe care le con\u021bine tofu se num\u0103r\u0103 cele din&nbsp;<strong>grupul de vitamine B<\/strong>. De\u0219i are un con\u021binut mai mare de vitamina B1, \u00een general tofu are un con\u021binut ridicat de acest grup de vitamine, care este str\u00e2ns legat de sistemul nervos. Consumul zilnic de tofu ne ajut\u0103, de asemenea, s\u0103 ne concentr\u0103m mai bine \u0219i s\u0103 fim mai energici.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/tofusilkenbio300gclearspring-1024x768-limit-11f6e-removebg-preview.png\" alt=\"\" class=\"wp-image-3309\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/tofusilkenbio300gclearspring-1024x768-limit-11f6e-removebg-preview.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/tofusilkenbio300gclearspring-1024x768-limit-11f6e-removebg-preview-150x150.png 150w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure>\n<\/div>\n\n\n<p><a href=\"https:\/\/www.planteea.ro\/tofu-silken-300g-clearspring\/\"><strong>Tofu japonez Silken &amp; Smooth organic 300g &#8211; CLEARSPRING<\/strong><\/a> este un <strong>ca\u0219 japonez<\/strong> de soia ferm \u0219i fin, <strong>bogat \u00een proteine vegetale<\/strong>, cu un con\u021binut redus de gr\u0103simi si f\u0103r\u0103 colesterol.<\/p>\n\n\n\n<p>Ob\u021binut din doar trei ingrediente, <strong>boabe de soia ecologice<\/strong>, <strong>ap\u0103 de izvor din Muntele Fuji \u0219i Nigari<\/strong> ( un coagulant natural bogat \u00een minerale, extras din apa de mare), este o <strong>alternativ\u0103 ideal\u0103 pentru produsele din carne, lactate \u0219i ou\u0103<\/strong>.<\/p>\n\n\n\n<p>De asemenea, este un ingredient apreciat \u00een multe preparate culinare(salate, supe, pireuri, paste, m\u00e2nc\u0103ruri de legume, pr\u0103jituri, budinci etc.).<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-38.png\" alt=\"\" class=\"wp-image-3302\" width=\"467\" height=\"467\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-38.png 768w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-38-500x500.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-38-150x150.png 150w\" sizes=\"auto, (max-width: 467px) 100vw, 467px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"t-1625824446628\">Cum se consum\u0103 br\u00e2nza tofu?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-37.png\" alt=\"\" class=\"wp-image-3301\" width=\"454\" height=\"454\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-37.png 768w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-37-500x500.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-37-150x150.png 150w\" sizes=\"auto, (max-width: 454px) 100vw, 454px\" \/><\/figure>\n<\/div>\n\n\n<p>Tofu ob\u021binut din lapte proasp\u0103t de soia se diferen\u021biaz\u0103 \u00een func\u021bie de con\u021binutul de apa \u0219i de fermitatea sa \u00een mai multe tipuri: <strong>tofu uscat, tofu ferm \u0219i tofu moale<\/strong>.<\/p>\n\n\n\n<p>La noi \u00een \u021bar\u0103 g\u0103se\u0219ti tofu \u00een supermarketuri, dar \u0219i \u00een magazinele cu specific asiatic.<strong> Se g\u0103se\u0219te \u00een diverse sortimente: tofu simplu, \u00een saramur\u0103, fermentat, crem\u0103 de tofu, <a href=\"https:\/\/www.planteea.ro\/tofu-plus-ardei-ceapa-200g-sano-vita\/\">tofu afumat sau cu diferite arome<\/a> (ardei, chimen, m\u0103rar<\/strong> etc.)<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>De re\u021binut&#8230;&#8230;<\/strong><\/p>\n\n\n\n<p>Tofu este foarte versatil, put\u00e2nd fi inclus \u00een alimenta\u021bie \u00een multe feluri.&nbsp;<strong>Nu are un gust specific<\/strong>. \u00cen schimb, este&nbsp;<strong>ca un &#8222;burete&#8221;, fiind capabil s\u0103 absoarb\u0103 aroma preparatului \u00een care este ad\u0103ugat<\/strong>. Se obi\u0219nuie\u0219te ad\u0103ugarea de ardei, chimen, m\u0103rar \u00eenc\u0103 din procesul de fabrica\u021bie sau chiar afumarea pentru un plus de savoare.&nbsp;<\/p>\n<\/blockquote>\n\n\n\n<p>Br\u00e2nza tofu are un gust neutru \u0219i prin urmare nu se poate m\u00e2nca dec\u00e2t \u00eempreun\u0103 cu alte alimente. Inclus \u00een diverse&nbsp;<strong>re\u021bete de m\u00e2ncare<\/strong>, tofu va prelua aromele celorlalte ingrediente.<\/p>\n\n\n\n<p><strong>Din fericire, exist\u0103 foarte multe variante prin care po\u021bi include tofu \u00een alimenta\u021bie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>tofu tare are consisten\u021ba unei buc\u0103\u021bi de carne<\/strong>. Prin urmare, il sco\u021bi din ap\u0103, apoi \u00eel storci bine cu ajutorul unui serve\u021bel absorbant. Condimenteaz\u0103-l dup\u0103 bunul t\u0103u plac sau chiar \u00eel po\u021bi l\u0103sa \u00eentr-o marinad\u0103 cu condimentele preferate. G\u0103te\u0219te-l <strong>pe gr\u0103tar<\/strong>, la <strong>cuptor<\/strong> sau chiar \u00eel po\u021bi pr\u0103ji \u00een tigaie. Consum\u0103-l al\u0103turi de o garnitur\u0103 de legume sau \u00een salate asemenea unei fripturi de carne<\/li>\n\n\n\n<li>mai po\u021bi g\u0103ti <strong>tofu \u0219i la aburi<\/strong>. Dup\u0103 ce \u00eel scurgi bine de ap\u0103, taie-l cuburi \u0219i g\u0103te\u0219te-l pentru aproximativ 10 minute<\/li>\n\n\n\n<li><strong>tofu mai moale are consisten\u021ba unei br\u00e2nze mozzarella<\/strong>. Acest tip de <strong>tofu poate fi ad\u0103ugat pe pizza sau ca sos pentru paste<\/strong>. De asemenea, po\u021bi s\u0103 \u00eel adaugi \u00eentr-o <strong>omlet\u0103<\/strong> sau po\u021bi preg\u0103ti un<strong> sandwich vegan cu tofu<\/strong>, salat\u0103 verde \u0219i ro\u0219ii<\/li>\n\n\n\n<li>adaug\u0103 tofu \u00een supe creme, \u00een piureuri sau \u00een smoothie-uri<\/li>\n\n\n\n<li>tofu poate fi folosit \u0219i \u00een re\u021bete de pr\u0103jituri sau budinci vegane. De exemplu, po\u021bi s\u0103 preg\u0103te\u0219ti un<strong> cheesecake vegan cu br\u00e2nz\u0103 tofu<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-33.png\" alt=\"\" class=\"wp-image-3292\" width=\"541\" height=\"361\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-33.png 1000w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-33-500x334.png 500w\" sizes=\"auto, (max-width: 541px) 100vw, 541px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>RE\u021aETE CU TOFU<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Re\u021bet\u0103 Noodles cu tofu \u0219i legume<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"375\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-26.png\" alt=\"\" class=\"wp-image-3284\" \/><\/figure>\n<\/div>\n\n\n<p><strong>&nbsp;Ingrediente :<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>200 g&nbsp;<a href=\"https:\/\/www.planteea.ro\/tofu-silken-300g-clearspring\/\" target=\"_blank\" rel=\"noreferrer noopener\">tofu&nbsp;<\/a>marinat<\/li>\n\n\n\n<li>150 g ciuperci shiitake taiate felii<\/li>\n\n\n\n<li>1 ardei gras rosu, t\u0103iat betisoare<\/li>\n\n\n\n<li>150g varza napa (po\u021bi folosi \u0219i varza normala), tocata julienne<\/li>\n\n\n\n<li>250 g&nbsp;<a href=\"https:\/\/www.planteea.ro\/paste-fainoase\/taitei\/\" target=\"_blank\" rel=\"noreferrer noopener\">noodles<\/a><\/li>\n\n\n\n<li>1 ceap\u0103 mic\u0103<\/li>\n\n\n\n<li><a href=\"https:\/\/www.planteea.ro\/oleaginoase\/seminte-susan-alb\/\" target=\"_blank\" rel=\"noreferrer noopener\">susan&nbsp;<\/a>(decor)<\/li>\n\n\n\n<li>cozi ceap\u0103 verde (decor)<\/li>\n\n\n\n<li>2 linguri&nbsp;<a href=\"https:\/\/www.planteea.ro\/culinare\/sosuri-soia\/\">sos de soia<\/a><\/li>\n\n\n\n<li>2-3 linguri&nbsp;<a href=\"https:\/\/www.planteea.ro\/culinare\/oteturi-si-uleiuri\/\" target=\"_blank\" rel=\"noreferrer noopener\">ulei<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Ingrediente pentru marinad\u0103 tofu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2-3 linguri&nbsp;<a href=\"http:\/\/planteea.ro\/culinare\/sosuri-soia\/\" target=\"_blank\" rel=\"noreferrer noopener\">sos de soia<\/a><\/li>\n\n\n\n<li>1 lingur\u0103&nbsp;sos sriracha<\/li>\n\n\n\n<li>50g&nbsp;<a href=\"https:\/\/www.planteea.ro\/condimente\/ghimbir\/\" target=\"_blank\" rel=\"noreferrer noopener\">ghimbir<\/a><\/li>\n\n\n\n<li>2-3 linguri&nbsp;<a href=\"https:\/\/www.planteea.ro\/uleiuri-alimentare\/ulei-de-susan\/\">ulei susan<\/a><\/li>\n\n\n\n<li>\u00bd linguri\u021b\u0103&nbsp;<a href=\"https:\/\/www.planteea.ro\/condimente\/usturoi\/\" target=\"_blank\" rel=\"noreferrer noopener\">pudr\u0103 de usturoi<\/a><\/li>\n\n\n\n<li>1 linguri\u021b\u0103 condimete asiatice<\/li>\n<\/ul>\n\n\n\n<p><strong>Mod de preparare:<\/strong><\/p>\n\n\n\n<p>Pentru \u00eenceput, ne ocup\u0103m de preg\u0103tirea marinadei: pur \u0219i simplu amestec\u0103m \u00eentr-un bol toate ingredientele de mai sus, apoi t\u0103iem tofu \u00een cubule\u021be potrivite \u0219i le amestec\u0103m pe toate p\u0103r\u021bile cu marinada ob\u021binut\u0103. L\u0103s\u0103m \u00een frigider cel pu\u021bin 1 or\u0103.<\/p>\n\n\n\n<p>Fierbem noodles conform instruc\u021biunilor de pe ambalajul lor, apoi \u00eei scurgem.<\/p>\n\n\n\n<p>C\u0103lim legumele la foc mare \u00eentr-o tigaie wok. C\u00e2t timp ne ocup\u0103m de legume, scoatem \u0219i tofu din frigider \u0219i il pr\u0103jim pe o tigaie antiaderent\u0103 sau pe grill timp de 2-3 min pe fiecare parte p\u00e2n\u0103 cap\u0103t\u0103 o culoare aurie.<\/p>\n\n\n\n<p>Dup\u0103 ce s-au c\u0103lit legumele ad\u0103ug\u0103m \u00een tigaie noodles, sosul de soia \u0219i amestec\u0103m energic. Tragem de pe foc \u0219i ad\u0103ug\u0103m tofu pr\u0103jit, cozile de ceap\u0103 verde tocate m\u0103runt \u0219i pu\u021bin susan pentru decor.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Budinc\u0103 la pahar cu tofu, banane \u0219i c\u0103p\u0219uni<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-27-1200x675.png\" alt=\"\" class=\"wp-image-3285\" width=\"516\" height=\"290\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-27-1200x675.png 1200w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-27-500x281.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/image-27.png 1280w\" sizes=\"auto, (max-width: 516px) 100vw, 516px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Ingrediente:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>150 g<strong><a href=\"https:\/\/www.planteea.ro\/gustarele\/biscuiti\/\"> <\/a><\/strong><a href=\"https:\/\/www.planteea.ro\/gustarele\/biscuiti\/\">biscui\u021bi cu ov\u0103z macina\u021bi<\/a><\/li>\n\n\n\n<li>50 g <a href=\"https:\/\/www.planteea.ro\/produse-alimentare\/unt-cocos\/\">unt de cocos<\/a><\/li>\n\n\n\n<li>2 banane bine coapte<\/li>\n\n\n\n<li>200 g&nbsp;<a href=\"https:\/\/www.planteea.ro\/tofu-silken-300g-clearspring\/\" target=\"_blank\" rel=\"noreferrer noopener\">tofu<\/a><\/li>\n\n\n\n<li>8-9 c\u0103p\u0219uni<\/li>\n\n\n\n<li>1 p\u0103staie de vanilie<\/li>\n\n\n\n<li>3 linguri <a href=\"https:\/\/www.planteea.ro\/culinare\/indulcitor-agave-sirop\/\">sirop de agave<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Mod de preparare:<\/strong><\/p>\n\n\n\n<p>Amestec\u0103m biscui\u021bii m\u0103cina\u021bi cu untul topit \u0219i r\u0103cit.<\/p>\n\n\n\n<p>Ad\u0103ug\u0103m \u00een procesatorul unui blender bananele, tofu, semin\u021bele de la o p\u0103staie de vanilie \u0219i cele 3 linguri\u021be de zah\u0103r. (Rezultatul va fi unul cremos ca al unei budinci de vanilie)<\/p>\n\n\n\n<p>Pe fundul unui pahar ad\u0103ug\u0103m jum\u0103tate din cantitatea de biscui\u021bi m\u0103cina\u021bi, apoi un strat din&nbsp; crem\u0103 de br\u00e2nza tofu cu banane, c\u00e2teva cubule\u021be de c\u0103p\u0219uni, apoi ad\u0103ug\u0103m restul de biscui\u021bi, \u00eenc\u0103 un strat de crem\u0103 \u0219i \u00eenc\u0103 c\u00e2teva cubule\u021be de c\u0103p\u0219uni. Introducem paharul la frigider pentru 2-3 ore. Va rezulta o delicioas\u0103 budinc\u0103 de var\u0103 \u00een straturi, r\u0103coritoare \u0219i acri\u0219oar\u0103.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"t-1625824446629\">Contraindica\u021bii<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h_352178030911670248613825\"><strong>C\u00e2nd este contraindicat consumul de tofu?<\/strong><\/h3>\n\n\n\n<p><strong>Consumul de br\u00e2nz\u0103 tofu este contraindicat \u00een destul de pu\u021bine situa\u021bii, el fiind un aliment de baz\u0103 \u00een dieta asiatic\u0103 dar \u0219i \u00een dieta exclusiv vegan\u0103.&nbsp;<\/strong><\/p>\n\n\n\n<p>&#8211; este <strong>contraindicat persoanelor alergice la soia<\/strong> dar acest lucru este de la sine \u00een\u021beles, dar \u0219i femeile \u00eens\u0103rcinate \u0219i cele care al\u0103pteaz\u0103 ar trebui sa \u00eel consume doar dup\u0103 ce se consult\u0103 \u00een prealabil cu medicul curant \u00eentruc\u00e2t sarcina \u0219i al\u0103ptarea este oricum o perioad\u0103 caracterizat\u0103 de tulbur\u0103ri hormonale, iar consumul de tofu ar putea aduce un aport suplimentar de estrogeni. <\/p>\n\n\n\n<p>&#8211; este de asemenea <strong>contraindicat copiilor de v\u00e2rste mici<\/strong> deoarece izoflavonii din soia pot avea un efect negativ asupra dezvolt\u0103rii organelor genitale. <\/p>\n\n\n\n<p>&#8211; <strong>persoanele care sufer\u0103 de hipotiroidism sau alte afec\u021biuni ale glandei tiroide<\/strong> ar trebui s\u0103 evite consumul de tofu pentru c\u0103 soia este bogat\u0103 \u00een goitrogeni (aceste substan\u021be \u00eempiedica formarea hormonilor tiroidieni care este deja deficitar\u0103 \u00een aceste afec\u021biuni) <\/p>\n\n\n\n<p>&#8211; <strong>femeile cu tumori mamare deja instalate <\/strong>ar trebui s\u0103 evite consumul de tofu sau alte alimente care con\u021bin soia din cauza fitoestrogenilor con\u021binu\u021bi. Ace\u0219tia pot favoriza cre\u0219terea masei tumorale.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tofu este un aliment japonez popular preparat din soia. Gustul s\u0103u este apreciat at\u00e2t de vegetarieni, vegani, c\u00e2t \u0219i de&hellip;<\/p>\n","protected":false},"author":19,"featured_media":3295,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3283","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-produse-naturiste"],"fimg_url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/maxresdefault.jpg","yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.0 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Tofu - beneficii, valoare nutri\u021bional\u0103, contraindica\u021bii - Blog Planteea<\/title>\n<meta name=\"description\" content=\"Br\u00e2nza tofu este o excelent\u0103 surs\u0103 de proteine \u0219i de calciu, fiind indicat\u0103 \u00een regimurile alimentare vegetariene sau de post, dar nu numai.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.planteea.ro\/blog\/tofu-beneficii-valoare-nutritionala-contraindicatii\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tofu - beneficii, valoare nutri\u021bional\u0103, contraindica\u021bii\" \/>\n<meta property=\"og:description\" content=\"Br\u00e2nza tofu este o excelent\u0103 surs\u0103 de proteine \u0219i de calciu, fiind indicat\u0103 \u00een regimurile alimentare vegetariene sau de post, dar nu numai.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.planteea.ro\/blog\/tofu-beneficii-valoare-nutritionala-contraindicatii\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Planteea\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/planteea.ro\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-17T17:41:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-19T23:03:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/03\/maxresdefault.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"720\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Laura\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Planteea_Online\" \/>\n<meta name=\"twitter:site\" content=\"@Planteea_Online\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Laura\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/tofu-beneficii-valoare-nutritionala-contraindicatii\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/tofu-beneficii-valoare-nutritionala-contraindicatii\\\/\"},\"author\":{\"name\":\"Laura\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#\\\/schema\\\/person\\\/25a1f2fa05b6d8b48e1ebeff6d0bb894\"},\"headline\":\"Tofu &#8211; 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