{"id":4862,"date":"2023-12-20T22:34:30","date_gmt":"2023-12-20T20:34:30","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=4789"},"modified":"2023-12-20T22:34:30","modified_gmt":"2023-12-20T20:34:30","slug":"retete-cu-tofu","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/retete-cu-tofu\/","title":{"rendered":"Re\u021bete cu tofu"},"content":{"rendered":"\n

Br\u00e2nza de soia sau tofu este f\u0103cut\u0103 din boabe de soia, prin procedee similare cu cele prin care laptele de origine animal\u0103 se transform\u0103 \u00een br\u00e2nz\u0103. De aceea, textura este similar\u0103, \u00eens\u0103 gustul are o arom\u0103 diferit\u0103, mai echilibrat\u0103 \u0219i u\u0219or de integrat \u00een multe preparate. <\/strong><\/p>\n\n\n\n

Iat\u0103 ce propriet\u0103\u021bi are aceast\u0103 br\u00e2nz\u0103 vegetal\u0103, ce poten\u021biale beneficii pentru s\u0103n\u0103tate \u0219i ce re\u021bete cu tofu \u00ee\u021bi propunem.<\/strong><\/p>\n\n\n\n

Soia este o plant\u0103 leguminoas\u0103 originar\u0103 din Asia de Est, cunoscut\u0103 pentru boabele sale bogate \u00een proteine de calitate – este ceea ce se nume\u0219te o surs\u0103 complet\u0103 de proteine, deoarece con\u021bine to\u021bi cei nou\u0103 aminoacizi esen\u021biali.\u00a0Soia\u00a0poate fi utilizat\u0103 \u00een alimenta\u021bie \u00een diferite forme: boabe crude (edamame, care pot fi m\u00e2ncate ca atare sau g\u0103tite), boabe uscate (care se rehidrateaz\u0103 \u0219i se fierb, apoi pot fi folosite \u00een supe, toc\u0103ni\u021be sau se poate face din ele pate de soia), tempeh<\/strong> (alternativ\u0103 de carne pe baz\u0103 de soia), tofu<\/strong>, lapte de soia<\/strong>, sos de soia<\/strong>.<\/p>\n\n\n\n

\u00cen acest articol discut\u0103m despre tofu sau br\u00e2nza de soia, de ce merit\u0103 introdus\u0103 \u00een alimenta\u021bie \u0219i ce re\u021bete cu tofu, simple \u0219i gustoase, po\u021bi prepara. \u2764\ufe0f<\/p>\n\n\n\n

Ce con\u021bine tofu?<\/h2>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n

Br\u00e2nza de soia este o surs\u0103 excelent\u0103 de proteine vegetale<\/strong>. Din acest motiv este un substitut bun pentru carne<\/strong>, \u00een perioadele de post sau pentru persoanele vegane ori vegetariene. Tofu con\u021bine calciu, mangan, iod, triptofan, acizi gra\u0219i Omega 3, seleniu, cupru, fosfor, magneziu, fier \u0219i antioxidan\u021bi<\/strong>. Pe l\u00e2ng\u0103 pe\u0219te, soia este una dintre cele mai bune surse de acizi gra\u0219i Omega 3<\/strong>, esen\u021biali pentru s\u0103n\u0103tatea inimii.<\/p>\n\n\n\n

Efectul antioxidant<\/strong> pe care \u00eel are tofu este dat de izoflavone, compu\u0219i puternici existen\u021bi \u00een toate produsele din soia, care combat radicalii liberi \u0219i sus\u021bin sistemul imunitar<\/strong> \u00eempotriva infec\u021biilor, tumorilor \u0219i efectelor nocive ale mediului. <\/p>\n\n\n\n

100 g de tofu au cam 90 de calorii, 10 g de proteine, 6 g de lipide \u0219i 2 g de carbohidra\u021bi.<\/strong><\/p>\n\n\n

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\"\"<\/figure>\n<\/div>\n\n\n

8 beneficii pentru s\u0103n\u0103tate pe care le are consumul de tofu<\/h2>\n\n\n\n

Tofu are unele beneficii poten\u021biale pentru s\u0103n\u0103tatea cardiovascular\u0103, osoas\u0103 \u0219i a pielii.<\/strong><\/p>\n\n\n\n

Ajut\u0103 la sc\u0103derea colesterolului<\/h3>\n\n\n\n

Omega 3 din tofu men\u021bine s\u00e2ngele fluid, prevenind apari\u021bia cheagurilor de s\u00e2nge. Tofu scade nivelul trigliceridelor \u0219i echilibreaz\u0103 colesterolul total dac\u0103 este integrat \u00eentr-un meniu echilibrat.<\/p>\n\n\n\n

Poate sc\u0103dea riscul de cancer la s\u00e2n<\/h3>\n\n\n\n

Unele cercet\u0103ri sugereaz\u0103 c\u0103 izoflavonele din soia pot influen\u021ba receptorii de estrogen din organism, ceea ce poate avea un efect pozitiv asupra echilibrului hormonal \u0219i ar putea reduce riscul de cancer de s\u00e2n.<\/p>\n\n\n\n

Contribuie la protec\u021bia sistemului osos<\/h3>\n\n\n\n

Br\u00e2nza de soia poate contribui la protejarea s\u0103n\u0103t\u0103\u021bii sistemului osos datorit\u0103 con\u021binutului s\u0103u de nutrien\u021bi benefici pentru oase: este o surs\u0103 bun\u0103 de calciu, un mineral esen\u021bial pentru s\u0103n\u0103tatea oaselor \u0219i din\u021bilor, este o surs\u0103 de proteine, iar consumul regulat de proteine poate sprijini procesele de regenerare \u0219i \u00eent\u0103rire a oaselor \u0219i con\u021bine magneziu \u0219i fosfor, magneziul fiind mplicat \u00een absorb\u021bia \u0219i utilizarea calciului \u00een organism, iar fosforul fiind un component major al osului.<\/p>\n\n\n\n

Combate simptomele menopauzei<\/h3>\n\n\n\n

La\u00a0menopauz\u0103,\u00a0femeile experimenteaz\u0103 schimb\u0103ri hormonale semnificative, \u00een special o sc\u0103dere a nivelului de estrogen. Unele izoflavone din tofu, cum ar fi genisteina, pot ac\u021biona ca fitoestrogeni, ajut\u00e2nd la gestionarea bufeurilor \u0219i a altor simptome corelate cu dezechilibrele hormonale.<\/p>\n\n\n\n

Sus\u021bine oxigenarea s\u00e2ngelui<\/h3>\n\n\n\n

Tofu con\u021bine fier \u0219i cupru, minerale esen\u021biale pentru producerea hemoglobinei. Aceasta este responsabil\u0103 cu circula\u021bia oxigenului prin organism, prin intermediul s\u00e2ngelui.<\/p>\n\n\n\n

Sus\u021bine func\u021bionarea sistemului imunitar<\/h3>\n\n\n\n

Cum am discutat, tofu este un aliment bogat \u00een mai multe vitamine \u0219i minerale, iar dac\u0103 este introdus regulat \u00een diet\u0103, cu modera\u021bie, poate sus\u021bine rolul sistemului imunitar \u0219i poate preveni agravarea unor boli cronice.<\/p>\n\n\n\n

\u00cent\u00e2rzie \u00eemb\u0103tr\u00e2nirea<\/h3>\n\n\n\n

Vitamina E din tofu, \u00eempreun\u0103 cu izoflavonele, ac\u021bioneaz\u0103 \u00eempotriva radicalilor liberi, care pot gr\u0103bi \u00eemb\u0103tr\u00e2nirea \u021besuturilor. <\/p>\n\n\n\n

Te ajut\u0103 s\u0103 sl\u0103be\u0219ti<\/h3>\n\n\n\n

Br\u00e2nza de soia este destul de s\u0103rac\u0103 \u00een calorii \u0219i poate fi o variant\u0103 u\u0219oar\u0103 pentru sursele de proteine. Po\u021bi \u00eenlocui br\u00e2nza din salate cu tofu, o po\u021bi consuma la micul dejun \u0219i chiar la cin\u0103. Tofu este suficient de s\u0103\u021bios \u00eenc\u00e2t s\u0103 constituie baza unui pr\u00e2nz sau a unei cine: dac\u0103 este combinat cu diverse legume \u0219i sosuri u\u0219oare \u0219i \u00ee\u021bi va potoli foamea pentru 4-5 ore.<\/p>\n\n\n

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\"\"<\/figure>\n<\/div>\n\n\n

Restric\u021bii, contraindica\u021bii \u0219i efecte secundare ale consumului de tofu<\/h2>\n\n\n\n

Tofu este \u00een general considerat un aliment sigur \u0219i s\u0103n\u0103tos pentru majoritatea oamenilor, dar exist\u0103 c\u00e2teva situa\u021bii \u00een care ar putea fi necesar s\u0103 fie consumat cu precau\u021bie sau evitat. \u00cen cazul urm\u0103toarelor situa\u021bii, ar putea fi necesar s\u0103 se discute cu un medic sau cu un specialist \u00een nutri\u021bie \u00eenainte de a include tofu \u00een alimenta\u021bie:<\/p>\n\n\n\n

Alergie la soia<\/h3>\n\n\n\n

Persoanele care au alergie la soia sau la alte leguminoase ar trebui s\u0103 evite consumul de tofu sau al oric\u0103rui alt produs din soia.<\/p>\n\n\n\n

Probleme tiroidiene<\/h3>\n\n\n\n

Unele cercet\u0103ri sugereaz\u0103 c\u0103 acei compu\u0219i din soia numi\u021bi goitrogeni ar putea avea un impact asupra func\u021biei tiroidiene, \u00een special la persoanele care au tulbur\u0103ri tiroidiene preexistente. Totu\u0219i, aceste efecte sunt \u00een general moderate \u0219i nu afecteaz\u0103 majoritatea persoanelor cu s\u0103n\u0103tatea tiroidian\u0103 normal\u0103. Dac\u0103 ai probleme tiroidiene sau e\u0219ti pe tratament pentru acestea, ar fi bine s\u0103 ceri sfatul medicului t\u0103u \u00eenainte de a consuma cantit\u0103\u021bi mari de produse din soia.<\/p>\n\n\n\n

Interac\u021biuni cu medicamente<\/h3>\n\n\n\n

Dac\u0103 iei medicamente sau suplimente alimentare, este recomandat s\u0103 ceri sfatul medicului \u00eenainte de a consuma cantit\u0103\u021bi semnificative de produse din soia. Unele componente din tofu, precum izoflavonele, ar putea interac\u021biona cu anumite medicamente, cum ar fi terapia de substitu\u021bie hormonal\u0103, medicamente pentru tulbur\u0103ri tiroidiene, cum ar fi hipotiroidismul sau cu anticoagulante ori antiplachetare.<\/p>\n\n\n\n

Efecte secundare ale consumului prea mare de tofu<\/h3>\n\n\n\n

O cantitate mare de tofu \u00eentr-o perioad\u0103 scurt\u0103 de timp ar putea cauza probleme digestive la unele persoane. Br\u00e2nza de soia con\u021bine fibre \u0219i proteine, iar o cre\u0219tere brusc\u0103 a aportului acestor nutrien\u021bi poate determina balonare, flatulen\u021b\u0103 sau disconfort abdominal. De asemenea, consumul excesiv de fitoestrogeni ar putea cauza perturb\u0103ri hormonale \u00een unele cazuri. Acest lucru este mai relevant pentru persoanele care au o sensibilitate crescut\u0103 la fitoestrogeni sau pentru cele care iau medicamente hormonale.<\/p>\n\n\n\n

C\u00e2t tofu po\u021bi s\u0103 m\u0103n\u00e2nci \u00een siguran\u021b\u0103?<\/h3>\n\n\n\n

Cantitatea sigur\u0103 de tofu pe care o po\u021bi consuma depinde de mai mul\u021bi factori, cum ar fi greutatea, nivelul de activitate fizic\u0103, starea de s\u0103n\u0103tate \u0219i alimenta\u021bia ta \u00een ansamblu. Tofu este o surs\u0103 s\u0103n\u0103toas\u0103 de proteine vegetale, dar, ca orice aliment, trebuie s\u0103 fie consumat cu modera\u021bie \u0219i \u00een cadrul unei diete echilibrate. \u00cen general, 150-200 g de tofu pe zi sunt de obicei considerate sigure pentru majoritatea adul\u021bilor s\u0103n\u0103to\u0219i.<\/p>\n\n\n

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\"\"<\/figure>\n<\/div>\n\n\n

Re\u021bete cu tofu<\/h2>\n\n\n\n

Tofu \u00een sine nu are o arom\u0103 foarte pronun\u021bat\u0103, dar se combin\u0103 foarte bine cu diverse ingrediente (condimente, sosuri, ierburi etc.). Po\u021bi s\u0103-l pui ca atare \u00een salate sau \u00een sendvi\u0219uri, dar po\u021bi s\u0103-l folose\u0219ti \u0219i \u00een supe, toc\u0103ni\u021be \u0219i feluri de m\u00e2ncare de inspira\u021bie asiatic\u0103. Iat\u0103 cum s\u0103 g\u0103te\u0219ti\u00a0tofu\u00a0ca s\u0103 ob\u021bii o mas\u0103 gustoas\u0103 \u0219i s\u0103n\u0103toas\u0103.\u00a0<\/p>\n\n\n\n

Tofu stir-fry<\/h3>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n

O idee de cin\u0103 u\u0219oar\u0103 poate fi acest tofu stir-fry.<\/p>\n\n\n\n

Ingrediente pentru dou\u0103 persoane<\/p>\n\n\n\n

    \n
  • 300 g tofu, t\u0103iat cuburi<\/li>\n\n\n\n
  • 3 linguri de sos de soia<\/li>\n\n\n\n
  • 1 linguri\u021b\u0103 de miere<\/li>\n\n\n\n
  • 1 lingur\u0103 de o\u021bet de vin alb<\/li>\n\n\n\n
  • 2 linguri de ulei <\/li>\n\n\n\n
  • 2 c\u0103\u021bei de usturoi, felia\u021bi<\/li>\n\n\n\n
  • 2 cm de ghimbir,cur\u0103\u021bat \u0219i feliat<\/li>\n\n\n\n
  • 2 morcovi, t\u0103ia\u021bi \u00een bastona\u0219e <\/li>\n\n\n\n
  • 400 g de broccoli, t\u0103iat buc\u0103\u021bi mici<\/li>\n\n\n\n
  • 1 ardei gras ro\u0219u, t\u0103iat f\u00e2\u0219ii<\/li>\n\n\n\n
  • 1 linguri\u021b\u0103 de m\u0103lai<\/li>\n\n\n\n
  • 1 ceap\u0103 verde rondele<\/li>\n\n\n\n
  • 2 linguri de semin\u021be de susan<\/li>\n\n\n\n
  • p\u0103trunjel proasp\u0103t, tocat<\/li>\n\n\n\n
  • orez fiert, simplu<\/li>\n<\/ul>\n\n\n\n

    Mod de preparare<\/strong><\/p>\n\n\n\n

    Pentru dressing, amestec\u0103 \u00eentr-un castron sosul de soia, mierea \u0219i o\u021betul. Separat, usuc\u0103 buc\u0103\u021bile de tofu, apoi condimenteaz\u0103-le bine. \u00cencinge jum\u0103tate din ulei \u00eentr-un wok sau o tigaie mare la foc mare. Pr\u0103je\u0219te tofu timp de 5 minute mi\u0219c\u00e2ndu-l rapid prin tigaie cu o spatul\u0103 p\u00e2n\u0103 devine auriu. Adaug\u0103 usturoiul \u0219i ghimbirul \u0219i pr\u0103je\u0219te \u00eenc\u0103 un minut, apoi r\u0103stoarn\u0103 amestecul de tofu \u00eentr-un castron, pune peste el jum\u0103tate din dressing \u0219i las\u0103 deoparte.<\/p>\n\n\n\n

    Pune \u00een wok uleiul r\u0103mas, adaug\u0103 legumele \u0219i pr\u0103je\u0219te-le 5 minute, apoi pune peste ele pu\u021bin\u0103 ap\u0103 \u0219i las\u0103-le \u00eenc\u0103 3-5 minute p\u00e2n\u0103 se \u00eenmoaie. Amestec\u0103 m\u0103laiul \u0219i o lingur\u0103 de ap\u0103 \u00een dressingul r\u0103mas, vars\u0103-l \u00een wok, las\u0103 s\u0103 clocoteasc\u0103 timp de 30 de secunde, amestec\u00e2nd bine pentru a acoperi totul \u00een sos. La final, pune legumele \u00een castron peste tofu, presar\u0103 rondelele de ceap\u0103 verde, semin\u021bele de susan \u0219i p\u0103trunjelul tocat. Acest tofu stir-fry se pune apoi pe pat de orez fiert simplu.<\/p>\n\n\n\n

    Tofu la gr\u0103tar<\/h3>\n\n\n
    \n
    \"\"<\/figure>\n<\/div>\n\n\n

    Pe lista de re\u021bete cu tofu simple \u0219i delicioase este \u0219i tofu la gr\u0103tar.<\/p>\n\n\n\n

    Ingrediente pentru dou\u0103 persoane<\/strong>:<\/p>\n\n\n\n

      \n
    • 300 g tofu, t\u0103iat \u00een patru felii, ca br\u00e2nza<\/li>\n\n\n\n
    • 2 linguri de ulei de m\u0103sline<\/li>\n\n\n\n
    • 2 linguri de sos de soia<\/li>\n\n\n\n
    • 2 c\u0103\u021bei de usturoi, pisa\u021bi<\/li>\n\n\n\n
    • 2 linguri de zeam\u0103 de l\u0103m\u00e2ie<\/li>\n\n\n\n
    • \u00bd linguri\u021b\u0103 de boia iute<\/li>\n\n\n\n
    • Garnitur\u0103 la alegere<\/li>\n<\/ul>\n\n\n\n

      Mod de preparare<\/strong>:<\/p>\n\n\n\n

      Pune \u00eentr-un castron uleiul de m\u0103sline, sosul de soia, usturoiul pisat, zeama de l\u0103m\u00e2ie \u0219i boiaua, amestec\u0103 totul cu o lingur\u0103, apoi pune \u0219i feliile de tofu \u0219i unge-le bine cu marinada ob\u021binut\u0103. Las\u0103 feliile \u00een marinad\u0103 la frigider pentru o or\u0103, apoi frige-le la gr\u0103tar sau \u00eentr-o tigaie grill, 3-4 minute pe fiecare parte. Le po\u021bi consuma al\u0103turi de o garnitur\u0103 la alegere (de exemplu, piure de cartofi \u0219i salat\u0103 de crudit\u0103\u021bi)<\/p>\n\n\n\n

      Ricotta vegan\u0103 din spanac \u0219i tofu<\/h2>\n\n\n
      \n
      \"\"<\/figure>\n<\/div>\n\n\n

      Ingrediente pentru Ricotta din spanac \u0219i tofu<\/h3>\n\n\n\n
        \n
      • 200g Tofu <\/li>\n\n\n\n
      • \u00bc can\u0103 fulgi de\u00a0drojdie inactiv\u0103<\/li>\n\n\n\n
      • \u00bd linguri\u021b\u0103 pudr\u0103 de usturoi<\/li>\n\n\n\n
      • 1 can\u0103 spanac proasp\u0103t sau \u00eenghe\u021bat sau 2 c\u0103ni de baby spanac<\/li>\n\n\n\n
      • 1 \u00bd linguri suc de l\u0103m\u00e2ie<\/li>\n\n\n\n
      • \u00bd lingur\u0103 ulei de m\u0103sline<\/li>\n<\/ul>\n\n\n\n

        Mod de preparare Ricotta din spanac \u0219i tofu<\/h3>\n\n\n\n
          \n
        • Spal\u0103 sau dezghea\u021b\u0103 spanacul, dup\u0103 caz. Pentru cel congelat, dup\u0103 dezghe\u021bare,\u00a0 preseaz\u0103 spanacul pentru a elimina apa \u00eenainte de m\u0103surare.<\/li>\n\n\n\n
        • Pune toate ingredientele \u00eentr-un robot de buc\u0103t\u0103rie \u0219i blendeaz\u0103 p\u00e2n\u0103 c\u00e2nd se atinge consisten\u021ba dorit\u0103.<\/li>\n\n\n\n
        • P\u0103streaz\u0103 la rece.<\/li>\n<\/ul>\n\n\n\n

          At\u00e2t de simplu! \ud83d\ude0a<\/p>\n\n\n\n

          Bilu\u021be de tofu cu nuc\u0103<\/h2>\n\n\n
          \n
          \"\"<\/figure>\n<\/div>\n\n\n

          Ingrediente reteta Bilute de tofu cu nuca<\/h3>\n\n\n\n
            \n
          • 1\/2 cana\u00a0bulgur<\/strong>\/hrisca<\/strong><\/li>\n\n\n\n
          • 200 g tofu<\/li>\n\n\n\n
          • 1\/2 cana miez de nuca<\/li>\n\n\n\n
          • 3 linguri ulei de masline<\/li>\n\n\n\n
          • 5 fire patrunjel\/marar, tocate fin<\/li>\n\n\n\n
          • sare<\/strong><\/li>\n\n\n\n
          • piper<\/li>\n\n\n\n
          • semin\u021be de in<\/strong>,\u00a0semin\u021be de chia<\/strong>,\u00a0semin\u021be de susan<\/strong>\u00a0sau boia dulce, pentru decorare<\/li>\n<\/ul>\n\n\n\n

            Mod de preparare reteta Bilute de tofu cu nuca<\/h3>\n\n\n\n
              \n
            • Hri\u0219ca\u00a0sau bulgurul se las\u0103 la \u00eenmuiat peste noapte \u00een ap\u0103, iar a doua zi se scurge bine \u00eenainte de a fi integrat\u0103 \u00een preparat.<\/li>\n\n\n\n
            • Se zdrobe\u0219te\u00a0tofu cu furculi\u021ba.<\/li>\n\n\n\n
            • Miezul de nuc\u0103 se alege cu grij\u0103 s\u0103 nu mai r\u0103m\u00e2n\u0103 coji tari \u0219i apoi se macin\u0103 folosind un blender sau chiar r\u00e2\u0219ni\u021ba de cafea<\/li>\n\n\n\n
            • Tofu zdrobit \u0219i nuca m\u0103cinat\u0103 se amestec\u0103 \u00eempreun\u0103 cu restul ingredientelor: uleiul de m\u0103sline, sarea, piperul, p\u0103trunjelul\/m\u0103rarul tocat<\/li>\n\n\n\n
            • Din compozi\u021bia rezultat\u0103 se formeaz\u0103 bilu\u021be cu m\u00e2na, care se dau apoi prin semin\u021be de in, chia, susan sau boia dulce.<\/li>\n\n\n\n
            • Se vor servi reci, ca aperitive.<\/li>\n<\/ul>\n\n\n\n
              Poft\u0103 bun\u0103!<\/strong><\/h5>\n","protected":false},"excerpt":{"rendered":"

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