{"id":306502,"date":"2021-11-24T15:05:00","date_gmt":"2021-11-24T14:05:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=306502"},"modified":"2024-05-28T07:20:06","modified_gmt":"2024-05-28T05:20:06","slug":"alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/","title":{"rendered":"Alternative vegetale la carne: Care sunt cele mai bune, c\u00e2te proteine con\u021bin \u0219i pot \u00eenlocui \u00een totalitate carnea?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/#Care_sunt_cele_mai_populare_alternative_vegetale_la_carne\" title=\"Care sunt cele mai populare alternative vegetale la carne?\">Care sunt cele mai populare alternative vegetale la carne?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/#Cele_mai_populare_sase_alternative_vegetale_la_carne\" title=\"Cele mai populare \u0219ase alternative vegetale la carne\">Cele mai populare \u0219ase alternative vegetale la carne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/#1_Tofu\" title=\"1. Tofu\">1. Tofu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/#2_Tempeh\" title=\"2. Tempeh\">2. Tempeh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/#3_Seitan\" title=\"3. Seitan\">3. Seitan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/#4_Jackfruit\" title=\"4. Jackfruit\">4. Jackfruit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/#5_Soia_proteine_din_soia_deshidratata\" title=\"5. Soia (proteine din soia deshidratat\u0103)\">5. Soia (proteine din soia deshidratat\u0103)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/#6_Burgeri_carnati_sau_sunca_vegetala\" title=\"6. Burgeri, c\u00e2rna\u021bi sau \u0219unc\u0103 vegetal\u0103\">6. Burgeri, c\u00e2rna\u021bi sau \u0219unc\u0103 vegetal\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/#Care_sunt_avantajele_si_dezavantajele_alternativelor_vegetale_la_carne\" title=\"Care sunt avantajele \u0219i dezavantajele alternativelor vegetale la carne?\">Care sunt avantajele \u0219i dezavantajele alternativelor vegetale la carne?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/#Vom_creste_carne_in_viitor\" title=\"Vom cre\u0219te carne \u00een viitor?\">Vom cre\u0219te carne \u00een viitor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cererea de alternative vegetale la carne \u0219i produse lactate este \u00een cre\u0219tere. Chiar \u0219i cei mai mari iubitori ai c\u0103rnii includ uneori \u00een diet\u0103 un burger vegetal sau tofu. <strong>Care este motivul?<\/strong> Tendin\u021ba vegan\u0103, problema etic\u0103, criza ecologic\u0103, cre\u0219terea ofertei de alimente vegane, precum \u0219i documentarele populare, precum Game Changers. S\u0103 analiz\u0103m \u00eempreun\u0103 produc\u021bia, profilul nutri\u021bional \u0219i utilizarea celor mai populare alternative la carne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_cele_mai_populare_alternative_vegetale_la_carne\"><\/span>Care sunt cele mai populare alternative vegetale la carne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La nivel global, exist\u0103 un num\u0103r tot mai mare de vegani \u0219i vegetarieni, dar \u0219i persoane care limiteaz\u0103 \u00een mod special consumul de carne \u0219i produse lactate. <strong>Ace\u0219tia sunt numi\u021bi flexitarieni \u0219i consum\u0103 alimente de origine animal\u0103 ocazional<\/strong><strong>.<\/strong> Efortul flexitarienilor este de a m\u00e2nca \u00een armonie cu natura, protej\u00e2nd astfel planeta \u0219i resursele sale. Limiteaz\u0103 carnea \u0219i produsele lactate din diet\u0103 pentru a le reduce amprenta de carbon. Conform studiilor recente, ace\u0219ti indivizi reprezint\u0103 <strong>42%<\/strong> dintre cump\u0103r\u0103tori. Conform estim\u0103rilor actuale, acest trend tinde s\u0103 creasc\u0103 \u00een urm\u0103torii ani. P\u00e2n\u0103 \u00een 2035, alternativele vegetale ar putea reprezenta p\u00e2n\u0103 la 11% din totalul v\u00e2nz\u0103rilor de carne, pe\u0219te \u0219i produse lactate. Acest lucru este str\u00e2ns legat de reducerea consumului de carne \u0219i sc\u0103derea emisiilor de dioxid de carbon. <span style=\"color: #ff6600\">[1-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cele_mai_populare_sase_alternative_vegetale_la_carne\"><\/span>Cele mai populare \u0219ase alternative vegetale la carne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alternativele vegetale la carne sunt cel mai adesea produse din leguminoase, \u00een special soia. Aceasta are un con\u021binut proteic ridicat pe care organismul nostru \u00eel poate folosi din plin. Totu\u0219i, unele dintre aceste alimente sunt s\u0103race \u00een proteine \u0219i este necesar s\u0103 ad\u0103ug\u0103m o alt\u0103 surs\u0103 a acestui macronutrient important. Cum arat\u0103 din punct e vedere nutri\u021bional cele mai populare alternative la carne \u0219i ce putem g\u0103ti cu acestea?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Tofu\"><\/span>1. Tofu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tofu probabil nu are nevoie de o introducere ampl\u0103. A intrat \u00een dieta noastr\u0103 prin Asia, unde produc\u021bia \u0219i consumul s\u0103u au o istorie lung\u0103. Acesta nu este un aliment modern nou. Tofu a fost folosit ca surs\u0103 proteic\u0103 de c\u0103tre c\u0103lug\u0103rii japonezi acum aproape 1.000 de ani.<strong> Conform unor teorii, a ap\u0103rut din \u00eent\u00e2mplare.<\/strong> Al\u021bii sus\u021bin c\u0103 un buc\u0103tar chinez l-a inventat, ad\u0103ug\u00e2nd din gre\u0219eal\u0103 alge nigari \u00eentr-o b\u0103utur\u0103 din soia \u0219i a \u00eenceput s\u0103 se coaguleze. Astfel s-a produs materia solid\u0103 alb\u0103 cunoscut\u0103 ca tofu. Un proces de produc\u021bie asem\u0103n\u0103tor s-a men\u021binut p\u00e2n\u0103 \u00een prezent. <span style=\"color: #ff6600\">[4-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Boabele de soia sunt mai \u00eent\u00e2i sp\u0103late \u0219i \u00eenmuiate \u00een ap\u0103 timp de mai multe ore pentru a se umfla. Apoi sunt amestecate p\u00e2n\u0103 c\u00e2nd ajung la o consisten\u021b\u0103 asem\u0103n\u0103toare unui piure fin. Apoi acest amestec este \u00eenc\u0103lzit la 100 &#8211; 110\u00b0C, reduc\u00e2nd aroma de soia. \u00cen unele cazuri, \u00een procesul de produc\u021bie se folose\u0219te o temperatur\u0103 de dou\u0103 ori mai mare cu ajutorul vaselor sub presiune. Dup\u0103 \u00eenc\u0103lzire, este strecurat pentru a se ob\u021bine o b\u0103utur\u0103 din soia. Un coagulant (alge nigari sau sare de calciu) se amestec\u0103 \u00een aceasta pentru a asigura precipitarea \u0219i solidificarea. Apoi urmeaz\u0103 filtrarea \u0219i presarea \u00een blocuri a\u0219a cum \u00eel g\u0103sim \u00een magazine. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt valorile nutri\u021bionale medii ale 100g de tofu?<\/h3>\n\n\n\n<p>Tofu con\u021bine to\u021bi aminoacizii esen\u021biali \u0219i este considerat una dintre cele mai bune surse de proteine vegetale. Acest lucru se datoreaz\u0103 \u0219i materie prime &#8211; soia <strong>bogat\u0103 \u00een antioxidan\u021bi, izoflavonoide.<\/strong> \u00cen procesul de produc\u021bie, este \u00eembog\u0103\u021bit cu calciu important, care are o absorb\u021bie \u00een organism similar\u0103 cu ce a celui din lapte. Valorile nutri\u021bionale ale tofu rezultat sunt influen\u021bate de selectarea boabelor de soia, care pot avea o reprezentare nutritiv\u0103 relativ diferit\u0103. \u00cen mod similar, exist\u0103 o diferen\u021b\u0103 \u00eentre cultivarea conven\u021bional\u0103 \u0219i cea BIO. Avantajul tofu de calitate BIO este faptul c\u0103 provine din soia cea mai pur\u0103 biologic \u0219i de cea mai bun\u0103 calitate.<span style=\"color: #ff6600\"> [7-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100g de tofu f\u0103r\u0103 arome con\u021bine \u00een medie 125 kcal, 2.3g carbohidra\u021bi, 12g proteine, 7.5g gr\u0103simi<\/strong><\/li>\n\n\n\n<li><strong>100g de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO tofu<\/a><\/span> con\u021bine \u00een medie 70 kcal, 0.9g carbohidra\u021bi, 7.2g proteine \u0219i 4g gr\u0103simi<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ce se poate prepara cu tofu?<\/h3>\n\n\n\n<p>Pe l\u00e2ng\u0103 clasicul tofu alb, este disponibil pe pia\u021b\u0103 \u0219i cel afumat, cu ierburi sau marinat, precum \u0219i cel cu alge sau cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>. De asemenea, pute\u021bi g\u0103si tofu foarte moale sau dimpotriv\u0103, tofu tare. <strong>\u00cen func\u021bie de tipul de tofu care ajunge \u00een co\u0219, \u00eentotdeauna pute\u021bi descoperi re\u021bete cu acesta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tofu alb moale<\/strong> este excelent pentru creme dulci, creme s\u0103rate sau sosuri. Se poate spune c\u0103 \u00eel folosi\u021bi unde \u00een mod normal folosi\u021bi ca\u0219 sau iaurt.<\/li>\n\n\n\n<li><strong>Op\u021biunile aromate \u0219i mai tari<\/strong> sunt ideale pentru stir-fries cu legume, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-curry-vegan-cu-tofu-si-naut\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">curry vegan<\/a> <\/span>sau <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-poke-bowl-vegan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">poke<\/a><\/span>. Pot fi ad\u0103ugate \u0219i \u00een supe sau salate.<\/li>\n\n\n\n<li>Dup\u0103 t\u0103ierea \u0219i condimentarea cu <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-turmeric-pulbere-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">turmeric<\/a><\/span> \u0219i <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sare-neagra-fina-de-himalaya-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sare neagr\u0103<\/a><\/span>, \u00eel pute\u021bi preg\u0103tii \u00een tigaie pentru a crea un preparat similar cu cel din ou\u0103.<\/li>\n\n\n\n<li>Avantajul este c\u0103 tofu <strong>nu trebuie g\u0103tit<\/strong>. Dac\u0103 ave\u021bi nevoie de un preparat rapid, doar \u00eel t\u0103ia\u021bi buc\u0103\u021bele \u0219i \u00eel ad\u0103uga\u021bi \u00een legume. Ob\u021bine\u021bi instant o gustare rapid\u0103 \u0219i echilibrat\u0103 nutri\u021bional.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-1124x750.jpg\" alt=\"Tofu ca alternativ\u0103 vegetal\u0103 la carne\" class=\"wp-image-297147\" style=\"width:843px;height:563px\" title=\"Tofu ca alternativ\u0103 vegetal\u0103 la carne\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Tempeh\"><\/span>2. Tempeh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tempeh este originar din Indonezia. A fost folosit \u00een aceast\u0103 zon\u0103 timp de sute de ani, dar a intrat \u00een meniul nostru abia \u00een secolul 20. Este un fel de versiune fermentat\u0103 pentru tofu. Este ob\u021binut din boabe de soia muiate \u0219i fierte, la care se adaug\u0103 o cultur\u0103 sub forma mucegaiului nobil al genului Rhizopus oligosporus. Va cre\u0219te peste boabele de soia timp de mai multe ore sau zile, aduc\u00e2ndu-le \u00eempreun\u0103 pentru a forma o consisten\u021b\u0103 alb\u0103<span style=\"text-align: inherit\"> tare. Gra\u021bie procesului de fermentare, tempeh ob\u021bine propriet\u0103\u021bi nutri\u021bionale complet noi \u0219i ofer\u0103 un gust diferit. <\/span><span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt valorile nutri\u021bionale medii pentru 100g de tempeh?<\/h3>\n\n\n\n<p>Deoarece tempeh este ob\u021binut din boabe de soia \u00eentregi, de obicei con\u021bine mai multe fibre, proteine, vitamine \u0219i minerale dec\u00e2t tofu. <strong>De exemplu, dispune de un nivel mai mare de calciu, fier dar \u0219i de vitamine B<\/strong>, care <a href=\"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">de obicei lipsesc din dieta veganilor \u0219i<\/span> <span style=\"color: #ff6600\">vegetarienilor<\/span><\/a>. De asemenea, este o surs\u0103 de antioxidan\u021bi benefici sub form\u0103 de izoflavonoide. Gra\u021bie procesului de fermentare, con\u021bine \u0219i bacterii s\u0103n\u0103toase care pot avea efect pozitiv asupra microbiomului intestinal \u0219i favorizeaz\u0103 o digestie s\u0103n\u0103toas\u0103. <span style=\"color: #ff6600\">[10-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g de tempeh f\u0103r\u0103 arome con\u021bine \u00een medie 192 kcal, 20.3g de proteine, 7.6g carbohidra\u021bi \u0219i 10.8g gr\u0103simi<\/strong><\/li>\n\n\n\n<li><strong>100g de <a href=\"https:\/\/gymbeam.ro\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\"BIO tempeh  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">BIO tempeh<\/span> <\/a>con\u021bine \u00een medie 179 kcal, 17.5g de proteine, 12g carbohidra\u021bi \u0219i 8g gr\u0103simi<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ce se poate prepara cu tempeh?<\/h3>\n\n\n\n<p>De\u0219i a ap\u0103rut relativ recent, popularitatea sa este \u00een cre\u0219tere chiar \u0219i printre iubitorii de carne \u00eenr\u0103i\u021bi. \u00cen general are un gust mai pronun\u021bat dec\u00e2t tofu. <strong>\u00cen magazine \u00eel g\u0103si\u021bi sub diferite forme, care difer\u0103 \u00een privin\u021ba gustului, dar \u0219i a ingredientelor<\/strong>. Tempeh poate fi f\u0103r\u0103 arom\u0103, marinat, dar \u0219i pr\u0103jit. Am putea chiar descoperi tempeh, preparat din lupin sau fasole verde sau alte leguminoase. Totu\u0219i, acestea au valori nutri\u021bionale complet diferite fa\u021b\u0103 de tempeh normal din soia. Cu ajutorul acestui aliment pute\u021bi prepara o varietate de re\u021bete excelente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cel mai u\u0219or mod este de a felia tempeh \u0219i a-l consuma pe p\u00e2ine.&nbsp;<\/li>\n\n\n\n<li>De asemenea are un gust delicios marinat sau copt \u00een cuptor, tigaie sau pe grill.<\/li>\n\n\n\n<li>De asemenea, putem prepara un burger veggie popular sau un bol buddha nutritiv.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-1124x749.jpg\" alt=\"Tempeh ca alternativ\u0103 vegetal\u0103 la carne\" class=\"wp-image-297161\" style=\"width:843px;height:562px\" title=\"Tempeh ca alternativ\u0103 vegetal\u0103 la carne\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Seitan\"><\/span>3. Seitan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Seitan este originar tot din Asia, mai exact din China. Cu sute de ani \u00een urm\u0103, c\u0103lug\u0103rii budi\u0219ti, care sunt adesea vegetarieni, \u00eel m\u00e2ncau \u00een loc de carne. Dar aici se termin\u0103 asem\u0103narea cu tofu sau tempeh. <strong>Seitan este ob\u021binut din proteine de gr\u00e2u.<\/strong> Se prepar\u0103 amestec\u00e2nd f\u0103ina cu ap\u0103 \u0219i l\u0103s\u00e2nd-o s\u0103 se odihneasc\u0103 pu\u021bin. Coca rezultat\u0103 este apoi scufundat\u0103 \u00een ap\u0103 curat\u0103 \u0219i sp\u0103lat\u0103 p\u00e2n\u0103 devine o mas\u0103 buretoas\u0103. \u00cen aceast\u0103 etap\u0103 am cur\u0103\u021bat f\u0103ina de o mare parte din carbohidra\u021bi \u0219i ne-a r\u0103mas proteina pur\u0103 &#8211; glutenul. De\u0219i procedura este destul de u\u0219oar\u0103, necesit\u0103 mult timp \u0219i r\u0103bdare. Dac\u0103 nu ave\u021bi r\u0103bdare, pute\u021bi cump\u0103ra seitan gat preparat sau \u00eel pute\u021bi prepara cu un<span style=\"color:#666666\" class=\"tadv-color\"><span style=\"color: #ff6600\"> <\/span><\/span><span style=\"color: #ff6600\"><span style=\"color:#666666\" class=\"tadv-color\">amestec instant<\/span><\/span><span style=\"color:#666666\" class=\"tadv-color\">. <\/span>Acesta se amestec\u0103 pur \u0219i simplu cu ap\u0103 \u0219i condimentele preferate, apoi se g\u0103te\u0219te, iar seitanul este pe mas\u0103 \u00een c\u00e2teva minute. <span style=\"color: #ff6600\">[13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt valorile nutri\u021bionale medii pentru 100 g de seitan?<\/h3>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat, seitan este proteina pur\u0103 de gr\u00e2u &#8211; gluten. Prin urmare, nu se recomand\u0103 celiacilor \u0219i celor care trebuie s\u0103 <span style=\"color: #ff6600\"><span style=\"color:#666666\" class=\"tadv-color\">evite glutenul<\/span><\/span><span style=\"color:#666666\" class=\"tadv-color\">.<\/span> Dar to\u021bi ceilal\u021bi pot preg\u0103ti un preparat excelent. Analiz\u00e2nd compozi\u021bia, nu ne uime\u0219te prin aportul  mare de vitamine \u0219i minerale, dar <strong>ne surprinde cu nivelul mare de proteine<\/strong>. C\u00e2nd analiz\u0103m mai atent ingredientele seitanului, descoperim c\u0103 nu con\u021bine aminoacizii lizin\u0103, metionin\u0103, dar \u0219i treonin\u0103. Dar aceste substan\u021be se pot suplimenta din alte surse proteice (tofu, tempeh) \u0219i din cereale (orez, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a><\/span>) \u00een dieta zilnic\u0103. C\u00e2nd se prepar\u0103 seitan cu garnitur\u0103 de cereale sau fructe oleaginoase, ace\u0219ti aminoacizi sunt suplimenta\u021bi suficient. Mai mult, \u00een varianta f\u0103r\u0103 arom\u0103, seitanul se distinge prin con\u021binutul mic de calorii, gr\u0103simi \u0219i carbohidra\u021bi. Poate fi un mare ajutor \u00een <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pierderea \u00een greutate<\/a><\/span>. <span style=\"color: #ff6600\">&nbsp;[14-15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100g de seitan con\u021bine \u00een medie 107 kcal, 17.9g proteine, 9.5g carbohidra\u021bi \u0219i 0.8g gr\u0103simi<\/strong><\/li>\n\n\n\n<li><strong>100g de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO seitan<\/a><\/span> con\u021bine \u00een medie 74 kcal, 13.1g proteine, 5.2g carbohidra\u021bi \u0219i 0.4g gr\u0103simi<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ce se poate prepara cu seitan?<\/h3>\n\n\n\n<p>Seitanul, fie el cump\u0103rat sau preparat acas\u0103, arat\u0103 precum carnea. <strong>\u00cel pute\u021bi ad\u0103uga \u00een siguran\u021b\u0103 de fiecare dat\u0103 c\u00e2nd a\u021bi folosi o surs\u0103 de proteine de origine animal\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Este excelent marinat, t\u0103iat fidelu\u021b\u0103 \u0219i pr\u0103jit \u00een tigaie cu legume.<\/li>\n\n\n\n<li>De asemenea, pute\u021bi prepara friptur\u0103 de seitan, frig\u0103rui sau &#8220;carne&#8221; m\u0103run\u021bit\u0103.<\/li>\n\n\n\n<li>Este delicios \u0219i copt \u00een cuptor sau pe grill.<\/li>\n\n\n\n<li>De asemenea, de obicei se adaug\u0103 \u0219i \u00een sendvi\u0219uri, burgeri sau tortilla.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-1124x750.jpg\" alt=\"Seitan ca alternativ\u0103 vegetal\u0103 la carne\" class=\"wp-image-297175\" style=\"width:843px;height:563px\" title=\"Seitan ca alternativ\u0103 vegetal\u0103 la carne\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Jackfruit\"><\/span>4. Jackfruit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/bio-jackfruit-smaakt.html\" target=\"_blank\" aria-label=\"Jackfruit (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jackfruit<\/a> este un fruct tropical originar din India. Dac\u0103 \u00eenc\u0103 nu a\u021bi \u00eent\u00e2lnit jackfruit, probabil v\u0103 surprinde faptul c\u0103 l-am inclus \u00een lista de alternative la carne. \u0218i-a c\u00e2\u0219tigat locul datorit\u0103 calit\u0103\u021bilor unice.<strong> Are un gust neutru, iar consisten\u021ba \u0219i aspectul dup\u0103 cur\u0103\u021bare \u0219i feliere seam\u0103n\u0103 cu carnea&nbsp; m\u0103run\u021bit\u0103.<\/strong> Aceasta este atrac\u021bia principal\u0103 pentru cei care pl\u0103nuiesc s\u0103 reduc\u0103 consumul de carne, dar nu doresc s\u0103 renun\u021be la textura sa fibroas\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt valorile nutri\u021bionale medii pentru 100 g de jackfruit?<\/h3>\n\n\n\n<p>De\u0219i Jackfruit are aspect asem\u0103n\u0103tor cu al c\u0103rnii, aceste alimente sunt foarte diferite \u00een ceea ce prive\u0219te valoarea nutri\u021bional\u0103. Fructele, chiar dac\u0103 se exagereaz\u0103, nu pot fi considerate o surs\u0103 de proteine. Pe de alt\u0103 parte, <strong>con\u021bine fibre, vitamina A \u0219i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/vitamina-c-1000-mg-gymbeam-29943.html\" target=\"_blank\" aria-label=\"C (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">C<\/a><\/span>, potasiu, <span style=\"color: #ff6600\">beta-caroten<\/span>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/luteina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lutein\u0103<\/a><\/span> \u0219i al\u021bi antioxidan\u021bi.<\/strong><\/p>\n\n\n\n<p>Deci \u00een cazul \u00een care \u00een loc de carne folosi\u021bi jackfruit \u00een tortilla, ob\u021bine\u021bi cantitatea de fructe recomandat\u0103. Totu\u0219i, trebuie s\u0103 accepta\u021bi c\u0103 preparatul nu va avea suficiente proteine \u0219i probabil o s\u0103 v\u0103 fie<span style=\"color:#666666\" class=\"tadv-color\"> <span style=\"color: #ff6600\">foame<\/span><\/span> \u00een cur\u00e2nd. Putem rezolva aceast\u0103 problem\u0103 prin ad\u0103ugarea unor felii de tempeh, tofu, seitan sau leguminoase \u00een tortilla. A doua op\u021biune este de a cre\u0219te aportul de proteine al altor mese de peste zi. <span style=\"color: #ff6600\">[16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100g de jackfruit con\u021bine \u00een medie 95 kcal, 1.7g proteine, 23.2g carbohidra\u021bi \u0219i 0.6g gr\u0103simi<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi care alimente sunt bogate \u00een proteine, citi\u021bi articolul nostru <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ce se poate g\u0103ti cu jackfruit?<\/h3>\n\n\n\n<p>Jackfruit este un fruct foarte mare care se g\u0103se\u0219te destul de greu \u00een Europa \u0219i probabil nici nu am \u0219ti ce s\u0103 facem cu el. Totu\u0219i, \u00een magazine \u00eel putem g\u0103si \u00een conserve deja cur\u0103\u021bat \u0219i feliat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jackfruit poate fi \u00eemp\u0103r\u021bit \u00een fibre mai mici \u0219i procesat \u00een acela\u0219i fel ca \u0219i carnea.&nbsp;<\/li>\n\n\n\n<li>Avantajul este c\u0103 are un gust fad care se poate modifica u\u0219or cu o marinad\u0103 sau cu condimente.<\/li>\n\n\n\n<li>Dup\u0103 condimentare, se pr\u0103je\u0219te \u00een tigaie \u0219i se adaug\u0103 \u00een sendvi\u0219uri, burgeri, tortilla, taco \u0219i supe.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-1124x749.jpg\" alt=\"Jackfruit ca alternativ\u0103 vegetal\u0103 la carne\" class=\"wp-image-297192\" style=\"width:843px;height:562px\" title=\"Jackfruit ca alternativ\u0103 vegetal\u0103 la carne\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Soia_proteine_din_soia_deshidratata\"><\/span>5. Soia (proteine din soia deshidratat\u0103)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Carnea de soia se g\u0103se\u0219te \u0219i sub o etichet\u0103 mai precis\u0103 &#8211; protein\u0103 de soia texturat\u0103 deshidratat\u0103.<strong> Se ob\u021bine din f\u0103in\u0103 de soia degresat\u0103, care are un con\u021binut minim de carbohidra\u021bi \u0219i<\/strong><strong> o propor\u021bie mare de proteine \u0219i<\/strong><strong>&nbsp;fibre.<\/strong> Se proceseaz\u0103 \u00een mai multe forme precum fidelu\u021b\u0103, cuburi sau felii. Apoi acestea sunt deshidratate \u0219i prin urmare au o durat\u0103 de via\u021b\u0103 lung\u0103. Carnea de soia ne aminte\u0219te multora dintre noi de prima alternativ\u0103 la carne pe care am gustat-o vreodat\u0103. Archer Daniels Midland, o companie alimentar\u0103 american\u0103, a \u00eenceput s\u0103 o v\u00e2nd\u0103 \u00een 1960. Din Statele Unite, carnea de soia a ajuns repede \u00een Europa, unde veganii \u0219i vegetarienii au \u00eendr\u0103git-o deosebit de mult. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt valorile medii nutri\u021bionale pentru 100 g de soia?<\/h3>\n\n\n\n<p>Deoarece se ob\u021bine din f\u0103in\u0103 de soia, care a fost degresat\u0103 \u0219i din care s-a scos o parte mare de carbohidra\u021bi, carnea de soia are un con\u021binut proteic ridicat. De asemenea, este bogat\u0103 \u00een fibre \u0219i o gam\u0103 de minerale precum magneziu, fosfor, potasiu \u0219i calciu. <span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g  de soia con\u021bine \u00een medie 327 kcal, 51.4g proteine, 33.9g carbohidra\u021bi \u0219i 1.2g gr\u0103simi.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ce se poate g\u0103ti cu soia?<\/h3>\n\n\n\n<p>De obicei se folosesc 20 &#8211; 30 g per por\u021bie de produs \u00een stare uscat\u0103. C\u00e2nd se g\u0103te\u0219te soia feliat\u0103 sau fidelu\u021b\u0103 (\u00een ap\u0103 sau sup\u0103), volumul acesteia cre\u0219te \u0219i <strong>are un aspect asem\u0103n\u0103tor c\u0103rnii.<\/strong> Nu are un gust puternic, deci este important s\u0103 fie bine condimentat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Putem pr\u0103ji carnea de soia \u0219i ad\u0103uga legume \u0219i ciuperci.<\/li>\n\n\n\n<li>De asemenea, o pute\u021bi ad\u0103uga \u00een salate sau supe.<\/li>\n\n\n\n<li>Din soia t\u0103iat\u0103 fidelu\u021b\u0103 se poate prepara \u0219i gula\u0219ul vegetal.<\/li>\n\n\n\n<li>Din soia granulat pute\u021bi face chiftelu\u021be sau sos Bolognese vegan.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-1124x749.jpg\" alt=\"Ce se poate prepara cu carne de soia?\" class=\"wp-image-297210\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Burgeri_carnati_sau_sunca_vegetala\"><\/span>6. Burgeri, c\u00e2rna\u021bi sau \u0219unc\u0103 vegetal\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Datorit\u0103 cererii ridicate de alternative la carne, companiile alimentare au \u00eenceput s\u0103 concureze \u00een produc\u021bia de burgeri, c\u00e2rna\u021bi \u0219i alte versiuni vegetale ale c\u00e2rna\u021bilor. <strong>\u00cen produc\u021bia acestora se \u00eencearc\u0103 pe c\u00e2t posibil ca aspectul, gustul \u0219i valorile nutri\u021bionale s\u0103 fie c\u00e2t mai apropiate de ale c\u0103rnii.<\/strong> Unele \u00eencerc\u0103ri sunt foarte reu\u0219ite, dar adesea sunt afectate de nenum\u0103ratele arome, coloran\u021bi \u0219i al\u021bi aditivi. Crearea unei fripturi \u00een s\u00e2nge sintetice care s\u0103 aib\u0103 \u0219i un gust bun nu este a\u0219a de u\u0219oar\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ce op\u021biuni de carne vegetal\u0103 \u0219i pe\u0219te vegetal exist\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>burgeri<\/li>\n\n\n\n<li>strips de pui<\/li>\n\n\n\n<li>carne tocat\u0103<\/li>\n\n\n\n<li>friptur\u0103 de ra\u021b\u0103 sau pui<\/li>\n\n\n\n<li>carne uscat\u0103<\/li>\n\n\n\n<li>c\u00e2rna\u021bi, bacon, \u0219unc\u0103, chorizo<\/li>\n\n\n\n<li>pate<\/li>\n\n\n\n<li>ton \u00een conserv\u0103<\/li>\n\n\n\n<li>friptur\u0103 de pe\u0219te<\/li>\n\n\n\n<li>somon afumat<\/li>\n\n\n\n<li>creve\u021bi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt ingredientele alternativelor vegetale la carne, pe\u0219te \u0219i c\u00e2rna\u021bi?<\/h3>\n\n\n\n<p>Ingredientele acestor produse includ adesea soia, maz\u0103re sau alte proteine leguminoase, gluten de gr\u00e2u, amidon de porumb, ulei de cocos, dar \u0219i gum\u0103 guar, maltodextrin\u0103, extracte vegetale, condimente, arome \u0219i al\u021bi aditivi. \u00centreaga list\u0103 ar fi suficient de mare pentru o poveste. <strong>Acestea sunt produse foarte procesate care nu ar trebui s\u0103 apar\u0103 foarte des \u00een diet\u0103.<\/strong> \u00cen unele cazuri, aceste alternative la carne con\u021bin numai carbohidra\u021bi, uleiuri, ap\u0103, coloran\u021bi \u0219i condimente. De asemenea, sun s\u0103race \u00een proteine. Prin urmare, chiar \u0219i c\u00e2nd le select\u0103m, analiz\u0103m ingredientele \u0219i dac\u0103 este posibil le supliment\u0103m cu o alt\u0103 surs\u0103 de proteine. <span style=\"color: #ff6600\">[20-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fiecare dintre aceste produse au ingrediente \u0219i valori nutri\u021bionale complet diferite, deci este practic imposibil s\u0103 afl\u0103m valorile nutri\u021bionale medii pe 100g.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea ne putem prepara acas\u0103 un <a aria-label=\"burger vegetal  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-burger-vegan-cu-naut\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">burger vegetal<\/span> <\/a>\u0219i nu ave\u021bi nevoie de multe ingrediente \u0219i aditivi. De exemplu, s-ar potrivi fie cel cu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/paste\/linte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">linte<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-naut-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u0103ut<\/a><\/span>, fasole sau o alternativ\u0103 rapid\u0103 la burgerul de carne, fie tempeh sau seitan pr\u0103jit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi ce alte surse de proteine vegetale exist\u0103 \u0219i cum s\u0103 le include\u021bi \u00een diet\u0103, citi\u021bi articolul nostru <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Care sunt cele mai bune surse de proteine vegetale \u0219i de ce s\u0103 le include\u021bi \u00een alimenta\u021bia voastr\u0103?<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-1124x749.jpg\" alt=\"Care sunt ingredientele burgerilor vegetali?\" class=\"wp-image-297229\" style=\"width:843px;height:562px\" title=\"Care sunt ingredientele burgerilor vegetali?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_avantajele_si_dezavantajele_alternativelor_vegetale_la_carne\"><\/span>Care sunt avantajele \u0219i dezavantajele alternativelor vegetale la carne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil c\u0103 tofu, tempeh, seitan \u0219i alte alternative la carne vor ap\u0103rea din ce \u00een ce mai des \u00een dietele noastre. Ceea ce consum\u0103m nu ne afecteaz\u0103 doar s\u0103n\u0103tatea, ci \u0219i mediul. Prin urmare este important s\u0103 lu\u0103m \u00een considerare avantajele \u0219i dezavantajele pe care aceste alimente ni le pot aduce.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Beneficiile alternativelor vegetale la carne<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Beneficii pentru s\u0103n\u0103tate:<\/strong> Alternativele vegetale la carne con\u021bin \u00een general <strong>mai pu\u021bin colesterol \u0219i mai pu\u021bini acizi gra\u0219i satura\u021bi<\/strong> dec\u00e2t carnea. Ace\u0219tia sunt nutrien\u021bi cu risc ridicat pe care organiza\u021biile s\u0103n\u0103t\u0103\u021bi ne recomand\u0103 s\u0103-i reducem deoarece pot avea efect negativ asupra s\u0103n\u0103t\u0103\u021bii. De asemenea, aceste produse con\u021bin de obicei mai multe fibre benefice \u0219i antioxidan\u021bi. De aceea, o diet\u0103 bazat\u0103 pe surse vegetale este asociat\u0103 cu un risc mai sc\u0103zut de dezvoltare a obezit\u0103\u021bii, bolilor de inim\u0103 \u0219i ale vaselor de s\u00e2nge sau diabetului. Dar, acest lucru depinde \u00eentotdeauna de condi\u021biile generale al dietei \u0219i stilului de via\u021b\u0103. <span style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li><strong>Mediu:<\/strong> Cultivarea, recoltarea \u0219i produc\u021bia de alimente de origine vegetal\u0103 au un impact mai mic asupra mediului dec\u00e2t produc\u021bia de carne \u0219i produse lactate, conform unui num\u0103r de studii. Acest lucru se \u00eent\u00e2mpl\u0103 deoarece&nbsp; bovinele trebuie s\u0103 m\u0103n\u00e2nce \u0219i s\u0103 bea ap\u0103, iar majoritatea produc\u021biei de porumb \u0219i soia este folosit\u0103 pentru hrana acestora. Conform unor <span style=\"color: #ff6600\"><a href=\"https:\/\/www.pcrm.org\/news\/blog\/beans-versus-beef-try-climate-change-food-calculator\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calcule<\/a><\/span>, consumul zilnic a 75g de carne de vit\u0103 timp de un an este echivalentul cantit\u0103\u021bii de gaze cu efect de ser\u0103 produse de o ma\u0219in\u0103 la 11.000 kilometri. \u00cen compara\u021bie, 150g de fasole zilnic timp de un an este, conform acelora\u0219i calcule, echivalentul cantit\u0103\u021bii de gaze cu efect de ser\u0103 produse de aceea\u0219i ma\u0219in\u0103 la doar 150km. Gazele cu efect de ser\u0103 sunt printre factorii cei mai frecvent minimaliza\u021bi \u00een ceea ce prive\u0219te accelerarea \u00eenc\u0103lzirii globale. <span style=\"color: #ff6600\">[23-24]<\/span><\/li>\n\n\n\n<li><strong>Risc sc\u0103zut de infec\u021bii bacteriene:<\/strong> Tofu, tempeh sau seitan se pot ad\u0103uga \u00een alimente imediat dup\u0103 dezambalare. Nu putem face acest lucru cu carnea crud\u0103. Astfel, alternativele vegetale ne ofer\u0103 un risc mai sc\u0103zut de contractare a bacteriilor precum E. coli sau campylobacter, care sunt asociate cu carnea g\u0103tit\u0103 insuficient. <span style=\"color: #ff6600\">[20]<\/span><\/li>\n\n\n\n<li><strong>Diet\u0103 mai variat\u0103:<\/strong> Carnea este o surs\u0103 de proteine de calitate f\u0103r\u0103 de care mult\u0103 lume nu \u0219i-ar putea imagina o zi. Dar pentru unii ar putea deveni mai pu\u021bin confortabil consumul \u0219i prepararea sa zilnic\u0103. Alternativele vegetale ne pot inspira s\u0103 g\u0103tim cu imagina\u021bie. Gra\u021bie re\u021betelor nou descoperite, ne vom \u00eembun\u0103t\u0103\u021bi dieta \u0219i vom extinde lista de preparate preferate.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-1124x749.jpg\" alt=\"Care sunt beneficiile dietei vegetale?\" class=\"wp-image-297243\" style=\"width:843px;height:562px\" title=\"Care sunt beneficiile dietei vegetale?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dezavantajele alternativelor vegetale la carne<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Con\u021binut proteic mai mic \u0219i absorb\u021bie mai lent\u0103:<\/strong> Alternativele pe baz\u0103 de soia la carne con\u021bin to\u021bi aminoacizii importan\u021bi \u0219i sunt folosi\u021bi bine \u00een organism. Din p\u0103cate, acest lucru nu se aplic\u0103 tuturor <a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" class=\"ek-link\">proteinelor vegetale<\/a>. Adesea au mai pu\u021bine proteine dec\u00e2t carnea \u0219i laptele la 100g, iar organismul nostru nu le poate folosi la fel de eficient. Prin urmare, veganii \u0219i alte persoane care consum\u0103 doar proteine vegetale sunt sf\u0103tui\u021bi adesea s\u0103-\u0219i m\u0103reasc\u0103 aportul proteic total. Folosirea proteinelor vegetale poate sus\u021bine \u0219i aportul simultan de <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/probioten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">probiotice<\/a><\/span> care le \u00eembun\u0103t\u0103\u021besc digerarea \u0219i absorb\u021bia \u00een organism. De asemenea, includerea <span style=\"color: #ff6600\">proteinelor<\/span> vegetale pentru a cre\u0219te proteinele din diet\u0103 poate fi o solu\u021bie eficient\u0103.&nbsp;&nbsp;<span style=\"color: #ff6600\">[25-26]<\/span><\/li>\n\n\n\n<li><strong>Con\u021binut mai mic de vitamina <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">B12<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/citrat-de-calciu-120-caps-now-foods.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">calciu<\/a><\/span> \u0219i<a aria-label=\" fier (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fier-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">fier<\/span><\/a>:<\/strong> Aceste vitamine \u0219i minerale pot lipsi adesea din dietele bazate numai pe surse vegetale. De\u0219i sunt adesea ad\u0103ugate \u00een alternativele vegetale la carne, trebuie s\u0103 ne a\u0219tept\u0103m la o utilitate mai mic\u0103 \u00een organism. Sursele naturale precum carnea, ou\u0103le \u0219i lactatele domin\u0103 \u00een aceast\u0103 privin\u021b\u0103. <span style=\"color: #ff6600\">[28-29]<\/span><\/li>\n\n\n\n<li><strong>Bogate \u00een aditivi \u0219i sare:<\/strong> Unii adaug\u0103 cantit\u0103\u021bi mari de colorant, arome, sare \u0219i alte substan\u021be pentru a ob\u021bine o arom\u0103 mai puternic\u0103. C\u00e2nd cump\u0103ra\u021bi carne proasp\u0103t\u0103, o condimenta\u021bi u\u0219or, o g\u0103ti\u021bi \u0219i gata. Dar \u00een cazul alimentelor foarte procesate cu mul\u021bi aditivi, risca\u021bi s\u0103 nu v\u0103 bucura\u021bi de senza\u0219ia de sa\u021bietate \u0219i s\u0103 consuma\u021bi mai multe calorii de-a lungul zilei. \u00cen acest sens, este de preferat s\u0103 alege\u021bi variante de tofu sau tempeh f\u0103r\u0103 arome. Acestea con\u021bin doar dou\u0103 ingrediente \u00een compozi\u021bie. <span style=\"color: #ff6600\">[28-29]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-1124x748.jpg\" alt=\"Care sunt dezavantajele alternativelor vegetale la carne?\" class=\"wp-image-297257\" style=\"width:843px;height:561px\" title=\"Care sunt dezavantajele alternativelor vegetale la carne?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Consumul la pr\u00e2nz a unei felii de tofu sau <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a> nu are un impact prea mare asupra nutri\u021biei. \u00centotdeauna depinde de contextul general. <strong>Trebuie s\u0103 ne g\u00e2ndim ce am mai m\u00e2ncat \u00een ziua respectiv\u0103 \u0219i care sunt nevoile nutri\u021bionale actuale \u00een ceea ce prive\u0219te obiectivul nostru.<\/strong> De\u0219i unele persoane ar putea crede c\u0103 o diet\u0103 vegetarian\u0103 este mai s\u0103n\u0103toas\u0103 dec\u00e2t una animal\u0103, uneori opusul este adev\u0103rat. Chiar \u0219i alternativele vegetale la carne pot con\u021bine cantit\u0103\u021bi mari de gr\u0103simi, sare \u0219i alte substan\u021be. Este important s\u0103 men\u021binem diversitatea \u00een diet\u0103, s\u0103 citim etichetele, s\u0103 consum\u0103m <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/fructele-cate-calorii-si-ce-vitamine-si-minerale-contin\/\" target=\"_blank\" aria-label=\"fructe (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fructe<\/a><\/span>, legume, diverse surse de <a aria-label=\"proteine  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-determinati-ce-sursa-de-proteine-este-de-cea-mai-inalta-calitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">proteine<\/span> <\/a>pentru a ob\u021bine cantitatea necesar\u0103 de aminoacizi \u0219i a urma celelalte principii ale unei diete s\u0103n\u0103toase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre cum s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos, citi\u021bi articolul nostru <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vom_creste_carne_in_viitor\"><\/span>Vom cre\u0219te carne \u00een viitor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u00e2n\u0103 acum c\u00e2\u021biva ani, ideea unui burger vegetal era parc\u0103 desprins\u0103 din lumea science fiction. \u00cen prezent nu ne mai surprind tonul sau somonul vegan. Exist\u0103 o con\u0219tientizare tot mai mare \u00een lume a riscurilor asupra mediului cauzate de carnea produs\u0103 industrial, din ce \u00een ce mai multe persoane prefer\u0103 alimentele vegetale \u0219i mul\u021bi dintre noi includ <strong>zile sau weekenduri f\u0103r\u0103 carne.<\/strong> Cererea de alternative la proteina animal\u0103 este \u00een cre\u0219tere. O cale posibil\u0103 o reprezint\u0103 proteinele din insecte, pe care acum le putem lua acas\u0103, poate sub form\u0103 de<span style=\"color:#666666\" class=\"tadv-color\"> <span style=\"color: #ff6600\">pudr\u0103 proteic\u0103<\/span> sau un <span style=\"color: #ff6600\">baton<\/span>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Companiile alimentare r\u0103spund cererii \u0219i caut\u0103 moduri de a produce cele mai verosimile alternative vegetale la carne. Oamenii de \u0219tiin\u021b\u0103 merg chiar mai departe \u00een aceast\u0103 problem\u0103, cre\u00e2nd noi moduri de fabricare pe care nu ni le-am fi putut imagina p\u00e2n\u0103 recent. Cultivarea c\u0103rnii \u00een laborator este \u0219i ea existent\u0103. Acest lucru se face prin prelevarea unei mici cantit\u0103\u021bi de mu\u0219chi, care apoi cre\u0219te \u00een condi\u021bii de laborator. Acest proces de extrac\u021bie a c\u0103rnii se afl\u0103 \u00eenc\u0103 \u00een faza de cercetare, dar este posibil ca \u00een c\u00e2\u021biva ani s\u0103 m\u00e2nc\u0103m un burger f\u0103cut din carne crescut\u0103 artificial. <span style=\"color: #ff6600\">[31-32]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-1124x749.jpg\" alt=\"Cum se desf\u0103\u0219oar\u0103 cultivarea c\u0103rnii \u00een laboratoare?\" class=\"wp-image-297271\" style=\"width:843px;height:562px\" title=\"Cum se desf\u0103\u0219oar\u0103 cultivarea c\u0103rnii \u00een laboratoare?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1316441515-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alternativele vegetale la carne reprezint\u0103 un adaos excelent \u00een dieta noastr\u0103 \u0219i probabil un mod de conservare a mediului. Unele dintre ele, precum tofu, tempeh sau seitan, <strong>v\u0103 ajut\u0103 s\u0103 cre\u0219te\u021bi eficient con\u021binutul de proteine.<\/strong> Dar pe care \u00een cazul jackfruit, nu ne putem baza \u00een totalitate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00eencerca\u021bi s\u0103 reduce\u021bi carnea din diet\u0103, trebuie s\u0103 ave\u021bi grij\u0103 \u0219i la ingredientele specifice ale alternativei vegetale alese. <strong>\u00cen unele cazuri, nivelul sc\u0103zut de proteine, vitamina B12, calciu sau fier ar trebui observate<\/strong> \u0219i completate din alte surse alimentare sau cu suplimente. Unele alternative la carne par a fi promi\u021b\u0103toare, dar c\u00e2nd analiza\u021bi compozi\u021bia, v\u0103 surprinde con\u021binutul tuturor substan\u021belor ad\u0103ugate. Ar trebui s\u0103 fi\u021bi aten\u021bi la aceste alimente \u0219i preferabil s\u0103 consuma\u021bi tofu alb sau tempeh f\u0103r\u0103 arom\u0103, pe care eventual le pute\u021bi condimenta dup\u0103 gust.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cunoa\u0219te\u021bi pe cineva dintre cei apropia\u021bi care caut\u0103 modalit\u0103\u021bi de a reduce consumul de carne \u0219i a-l \u00eenlocui \u00een mod corect? Dac\u0103 da, ajuta\u021bi-i distribuindu-le acest articol care explic\u0103 elementele esen\u021biale.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tReady to Eat Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tofu, tempeh, seitan \u0219i alte alternative vegetale la carne \u00eenlocuiesc adesea proteina animal\u0103 din diet\u0103. Ce ingrediente sunt folosite \u00een alternativele vegetale pentru carne \u0219i ce se poate g\u0103ti cu acestea?<\/p>\n","protected":false},"author":129,"featured_media":297142,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7358,6674,6278,7532],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-306502","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-nutritie","9":"tag-plan-alimentar","10":"tag-proteine-ro","11":"tag-vegan-ro","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Alternative vegetale la carne: Care sunt cele mai bune, c\u00e2te proteine con\u021bin \u0219i pot \u00eenlocui \u00een totalitate carnea? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Alternativele populare la carne au valori nutri\u021bionale diferite. 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