{"id":14906,"date":"2019-04-12T07:00:24","date_gmt":"2019-04-12T05:00:24","guid":{"rendered":"https:\/\/zdravovek.eu\/?p=14906"},"modified":"2020-09-14T19:10:06","modified_gmt":"2020-09-14T17:10:06","slug":"tempeh","status":"publish","type":"post","link":"https:\/\/zdravovek.eu\/cs\/tempeh\/","title":{"rendered":"Tempeh &#8211; co to je, nutri\u010dn\u00ed hodnoty, recepty, p\u0159\u00edprava"},"content":{"rendered":"<p>Tempeh je produkt ze s\u00f3ji, kter\u00fd se vyr\u00e1b\u00ed <strong>kultivov\u00e1n\u00edm a kva\u0161en\u00edm s\u00f3jov\u00fdch bob\u016f<\/strong>. N\u011bkte\u0159\u00ed si ho proto pletou s tofu. Tempeh, stejn\u011b jako tofu, je vhodn\u00fdm zdrojem b\u00edlkovin <strong>p\u0159i vegetari\u00e1nsk\u00e9 a vegansk\u00e9 strav\u011b<\/strong>. Ocen\u00ed ho i lid\u00e9 s potravinovou intoleranc\u00ed a i celiatici, proto\u017ee v\u011bt\u0161inou se p\u0159ipravuje bez lepku.<\/p>\n<p>P\u0159in\u00e1\u0161\u00edme v\u00e1m p\u00e1r zaj\u00edmav\u00fdch informac\u00ed o t\u00e9to potravin\u011b, v\u010detn\u011b <strong>praktick\u00fdch recept\u016f<\/strong> a tip\u016f, jak p\u0159ipravit tempeh.<\/p>\n\n<h2>Tempeh &#8211; co je to?<\/h2>\n<p>Tempeh je potravina p\u016fvodem z Indon\u00e9sie, kde se naz\u00fdv\u00e1 tak\u00e9 <strong>&#8222;indon\u00e9sk\u00e9 maso&#8220;<\/strong>. Pravideln\u011b se pou\u017e\u00edv\u00e1 ve strav\u011b lid\u00ed v jihov\u00fdchodn\u00ed Asii.<\/p>\n<h3>V\u00fdroba<\/h3>\n<p>V\u00fdroba tempehu m\u00e1 n\u011bkolik krok\u016f. Uva\u0159en\u00e9 s\u00f3jov\u00e9 boby se pono\u0159uj\u00ed do <strong>kultury u\u0161lechtil\u00e9 pl\u00edsn\u011b<\/strong> <i>Rhizopus oligosporus<\/i> nebo <i>Aspergillus oryzae<\/i> (zdravotn\u011b nez\u00e1vadn\u00e9), kter\u00e9 z p\u016fvodn\u00edho produktu vytvo\u0159\u00ed tvrdou masu b\u00edl\u00e9 barvy. Pr\u00e1v\u011b pl\u00edsn\u011b jsou zodpov\u011bdn\u00e9 za <strong>vysok\u00fd obsah vitaminu B12 v tempehu<\/strong>, kter\u00fd je esenci\u00e1ln\u00ed pro vegetari\u00e1ny a vegany.<\/p>\n<p><strong>Fermentace<\/strong>, kter\u00e1 prob\u011bhne p\u0159i v\u00fdrob\u011b tempehu, <strong>usnad\u0148uje tr\u00e1ven\u00ed sacharid\u016f<\/strong>, kter\u00e9 jsou obsa\u017eeny v s\u00f3ji. Pokud jste m\u011bli po konzumaci s\u00f3ji probl\u00e9my s nafukov\u00e1n\u00edm a t\u011b\u017ek\u00fdm tr\u00e1ven\u00edm, u tempehu se v\u00e1m to nestane.<\/p>\n<h3>Chu\u0165<\/h3>\n<p>Chu\u0165 tempehu se <a href=\"https:\/\/zdravovek.eu\/tofu-syr\/\">v\u016fbec nepodob\u00e1 tofu<\/a>.<\/p>\n<p>Tempeh <strong>m\u00e1 o\u0159\u00ed\u0161kovou chu\u0165<\/strong>, lehce do sebe nab\u00edr\u00e1 aroma r\u016fzn\u00fdch marin\u00e1d a om\u00e1\u010dek. Jeho konzistence je ve srovn\u00e1n\u00ed s tofu mnohem pevn\u011bj\u0161\u00ed &#8211; <strong>p\u0159i p\u0159\u00edprav\u011b se tak nedrol\u00ed<\/strong>.<\/p>\n<span class=\"erit-highlight\"> S\u00f3ja pat\u0159\u00ed mezi <strong>8 nej\u010dast\u011bj\u0161\u00edch alergen\u016f v potrav\u011b<\/strong>.<\/span> Pokud se u v\u00e1s n\u011bkdy vyskytla alergie na s\u00f3ju nebo produkt ze s\u00f3ji, vyhn\u011bte se jej\u00ed konzumaci.<\/p>\n<p>Pokud z n\u011bjak\u00fdch d\u016fvod\u016f nem\u016f\u017eete s\u00f3ju, dostupn\u00e9 jsou <strong>i verze tempehu z jin\u00fdch lu\u0161t\u011bnin<\/strong> (nap\u0159\u00edklad fazole nebo cizrna). Tempeh kupujte jen ze s\u00f3ji z kvalitn\u00edch zdroj\u016f, nikoliv ze s\u00f3ji, kter\u00e1 byla geneticky modifikov\u00e1na.<\/p>\n<figure id=\"attachment_14474\" aria-describedby=\"caption-attachment-14474\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" class=\"wp-image-14474 size-large\" src=\"https:\/\/zdravovek.eu\/wp-content\/uploads\/2019\/02\/tempeh-zo-soje-1024x620.jpg\" alt=\"Tempeh ze s\u00f3ji\" width=\"1024\" height=\"620\" srcset=\"https:\/\/zdravovek.eu\/wp-content\/uploads\/2019\/02\/tempeh-zo-soje-1024x620.jpg 1024w, https:\/\/zdravovek.eu\/wp-content\/uploads\/2019\/02\/tempeh-zo-soje-600x363.jpg 600w, https:\/\/zdravovek.eu\/wp-content\/uploads\/2019\/02\/tempeh-zo-soje-300x182.jpg 300w, https:\/\/zdravovek.eu\/wp-content\/uploads\/2019\/02\/tempeh-zo-soje-768x465.jpg 768w, https:\/\/zdravovek.eu\/wp-content\/uploads\/2019\/02\/tempeh-zo-soje-696x421.jpg 696w, https:\/\/zdravovek.eu\/wp-content\/uploads\/2019\/02\/tempeh-zo-soje-1068x647.jpg 1068w, https:\/\/zdravovek.eu\/wp-content\/uploads\/2019\/02\/tempeh-zo-soje-694x420.jpg 694w, https:\/\/zdravovek.eu\/wp-content\/uploads\/2019\/02\/tempeh-zo-soje.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption id=\"caption-attachment-14474\" class=\"wp-caption-text\">Zdroj: zdravovek.eu<\/figcaption><\/figure>\n<h3>Nutri\u010dn\u00ed hodnoty tempehu<\/h3>\n<p>V <strong>100 g tempehu<\/strong> se nach\u00e1z\u00ed:<\/p>\n<ul>\n<li>200 kcal (764 kJ)<\/li>\n<li>20 g b\u00edlkovin<\/li>\n<li>2 g sacharid\u016f<\/li>\n<li>9 g tuk\u016f &#8211; z toho 1 g nasycen\u00fdch mastn\u00fdch kyselin<\/li>\n<li>6 g vl\u00e1kniny (8x v\u00edce ne\u017e tofu)<\/li>\n<li>995 mg PHE<\/li>\n<\/ul>\n<h4>Vitam\u00edny a miner\u00e1ly<\/h4>\n<p>Tempeh je <strong>bohat\u00fd i na vitam\u00edny a miner\u00e1ly<\/strong>.<\/p>\n<p>V 100 g najdete:<\/p>\n<ul>\n<li>11% denn\u00ed doporu\u010den\u00e9 d\u00e1vky <strong>kalcia<\/strong><\/li>\n<li>21% denn\u00ed doporu\u010den\u00e9 d\u00e1vky <strong>\u017eeleza<\/strong><\/li>\n<\/ul>\n<p>Z\u00e1rove\u0148 je v\u00fdborn\u00fdm zdrojem komplexu vitam\u00edn\u016f B, hlavn\u011b B2, B3 a B6. V tempehu je obsa\u017een i <strong>ho\u0159\u010d\u00edk, mangan, zinek a fosfor<\/strong>.<\/p>\n<p>Dal\u0161\u00edmi zaj\u00edmav\u00fdmi l\u00e1tkami, kter\u00e9 se nach\u00e1zej\u00ed v s\u00f3ji a tedy i v tempehu pat\u0159\u00ed <strong>zdrav\u00ed prosp\u011b\u0161n\u00e9 fytonutrienty<\/strong>. \u0158ad\u00edme sem l\u00e1tky ze skupin flavonoid\u016f a isoflavonoid\u016f, kyseliny flavonov\u00e9, fytoalexiny, fytosteroly a saponiny.<\/p>\n<div class=\"erit-block erit-block-interesting\">V\u011bdecky bylo dok\u00e1z\u00e1no, \u017ee <strong>v\u00e1pn\u00edk z tempehu se vst\u0159eb\u00e1v\u00e1 <\/strong> <strong>stejn\u011b dob\u0159e<\/strong>, <strong>jako nap\u0159\u00edklad z kravsk\u00e9ho ml\u00e9ka<\/strong>. P\u0159esto, se v\u00e1pn\u00edk v kravsk\u00e9m ml\u00e9ce nach\u00e1z\u00ed ve vy\u0161\u0161\u00edch koncentrac\u00edch, proto mus\u00edte tempeh konzumovat ve v\u011bt\u0161\u00edm mno\u017estv\u00ed. <a href=\"https:\/\/zdravovek.eu\/vegetarianstvo-vegetarian\/\">Pro vegetari\u00e1ny, vegany<\/a> a lidi s lakt\u00f3zovou intoleranc\u00ed je v\u0161ak tempeh v\u00fdborn\u00fdm zdrojem v\u00e1pn\u00edku. <\/div>\n<h3>P\u0159i jak\u00fdch onemocn\u011bn\u00edch je tempeh vhodn\u00fd?<\/h3>\n<p>Tuto zdravou potravinu v\u00e1m <strong>doporu\u010dujeme p\u0159i l\u00e9\u010db\u011b a prevenci n\u00e1sleduj\u00edc\u00edch onemocn\u011bn\u00ed<\/strong>:<\/p>\n<ul>\n<li><strong>an\u00e9mie<\/strong>, nedostatek vitaminu B12<\/li>\n<li>onemocn\u011bn\u00ed tr\u00e1vic\u00edho traktu<\/li>\n<li><strong>osteopor\u00f3za<\/strong><\/li>\n<li>rakovina<\/li>\n<li><strong>ateroskler\u00f3za<\/strong>, <strong><a href=\"https:\/\/zdravovek.eu\/cholesterol-hodnoty\/\">vysok\u00fd cholesterol<\/a><\/strong><\/li>\n<\/ul>\n<h2>P\u0159\u00edprava tempehu<\/h2>\n<p>Tempeh m\u00e1 \u0161irok\u00e9 vyu\u017eit\u00ed v r\u016fzn\u00fdch typech recept\u016f.<\/p>\n<h3>Sma\u017een\u00ed<\/h3>\n<p>M\u016f\u017eete ho zkusit <strong>usma\u017eit<\/strong><strong>\u00a0na olivov\u00e9m oleji spolu se zeleninou<\/strong>. P\u0159i <strong>sma\u017een\u00ed nebo grilov\u00e1n\u00ed<\/strong> se na povrchu tempehu ud\u011bl\u00e1 chutn\u00e1 <strong>k\u0159upav\u00e1 k\u016frka<\/strong>. Pro p\u0159\u00edpravu tempehu sta\u010d\u00ed kr\u00e1tk\u00fd \u010das a recepty jsou jednoduch\u00e9.<\/p>\n<h3>Mlet\u00ed<\/h3>\n<p>Vhodn\u00fd je i na <strong>strouh\u00e1n\u00ed, p\u0159\u00edpadn\u011b pomlet\u00ed<\/strong>, \u010d\u00edm\u017e m\u016f\u017eete p\u0159ipravit chutn\u00e9 vegansk\u00e9 karban\u00e1tky nebo bezmas\u00e9 kuli\u010dky. Nastrouhan\u00fd tempeh se hod\u00ed i na zahu\u0161t\u011bn\u00ed pol\u00e9vek.<\/p>\n<p>Na zjemn\u011bn\u00ed velmi pevn\u00e9 konzistence se doporu\u010duje <strong>tempeh p\u0159ed p\u0159\u00edpravou namo\u010dit na 10 minut do vody<\/strong>.<\/p>\n<h2>Recepty z tempehu<\/h2>\n<p>Pro p\u0159\u00edpravu tempehu sta\u010d\u00ed <strong>kr\u00e1tk\u00fd \u010das a recepty jsou jednoduch\u00e9<\/strong>.<\/p>\n<h3>\u0160pagety se su\u0161en\u00fdmi raj\u010daty a tempeh<\/h3>\n<ol>\n<li>\u0160pagety uva\u0159\u00edme podle klasick\u00e9ho postupu. Pou\u017eijte takov\u00e9, kter\u00e9 v\u00e1m nejv\u00edce chutnaj\u00ed (j\u00e1 osobn\u011b preferuji <strong>\u0161paldov\u00e9<\/strong> nebo z \u010derven\u00e9 \u010do\u010dky).<\/li>\n<li>Na p\u00e1nvi s olivov\u00fdm olejem m\u00edrn\u011b <strong>ope\u010dte tempeh<\/strong>, po p\u00e1r minut\u00e1ch p\u0159idejte na drobno nakr\u00e1jen\u00fd <strong>\u010desnek<\/strong>, p\u0159\u00edpadn\u011b <strong>chilli<\/strong>.<\/li>\n<li>N\u00e1sledn\u011b sm\u00edchejte s uva\u0159en\u00fdmi \u0161pagetami, p\u0159idejte na drobno nakr\u00e1jen\u00e9 <strong>su\u0161en\u00e1 raj\u010data<\/strong>.<\/li>\n<li>Nakonec \u0161pagety posypte <strong>s\u00fdrem<\/strong>, doporu\u010dujeme nap\u0159\u00edklad Grana padano.<\/li>\n<\/ol>\n<h3>Tempeh na smetan\u011b<\/h3>\n<ol>\n<li>Na olivov\u00e9m oleji osmahneme dva strou\u017eky <strong>\u010desneku<\/strong>, d\u00e1me si pozor aby n\u00e1m nezho\u0159kly.<\/li>\n<li>N\u00e1sledn\u011b p\u0159id\u00e1me na kostky <strong>nakr\u00e1jen\u00fd tempeh<\/strong> a kousek \u010derstv\u00e9ho nebo su\u0161en\u00e9ho <strong>tymi\u00e1nu<\/strong>. Za st\u00e1l\u00e9ho m\u00edch\u00e1n\u00ed sma\u017e\u00edme asi 10 minut.<\/li>\n<li>Potom p\u0159id\u00e1me nakr\u00e1jen\u00e9 <strong>\u017eampiony<\/strong> a podus\u00edme. P\u0159id\u00e1me <strong>rostlinnou smetanu<\/strong>, ko\u0159en\u00ed podle chuti a om\u00e1\u010dku zredukujeme.<\/li>\n<li>Takto p\u0159ipraven\u00fd tempeh m\u016f\u017eeme konzumovat <strong>s t\u011bstovinami<\/strong> nebo knedl\u00edkem.<\/li>\n<\/ol>\n<h2>Shrnut\u00ed<\/h2>\n<p>Tempeh je <strong>vysoce kvalitn\u00ed produkt ze s\u00f3ji<\/strong>. <span class=\"erit-highlight\">Pro sv\u016fj <strong>vysok\u00fd obsah b\u00edlkovin<\/strong> a unik\u00e1tn\u00ed v\u00fdskyt <strong>vitam\u00ednu B12 <\/strong> <a href=\"https:\/\/zdravovek.eu\/vegetarianstvo-vegetarian\/\">slou\u017e\u00ed jako n\u00e1hrada masa<\/a>.<\/span> Tempeh je konzistenc\u00ed tvrd\u0161\u00ed ne\u017e s\u00f3ja, ale jeho vyu\u017eit\u00ed v receptech je obdobn\u00e9. M\u016f\u017eete ho <strong>p\u00e9ct, sma\u017eit, va\u0159it, grilovat<\/strong>. P\u0159i koupi tempehu dbejte na kvalitn\u00ed zdroj s\u00f3ji.<\/p>\n<p>Zdroje:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.kaloricketabulky.cz\/tempeh\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">kaloricketabulky.cz<\/a><\/li>\n<li><a href=\"https:\/\/www.thespruceeats.com\/what-is-tempeh-3376821\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">thespruceeats.com<\/a><\/li>\n<li><a href=\"http:\/\/soucitne.cz\/recepty\/tofu-soja-apod\/tempeh-na-smetane\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">soucitne.cz<\/a><\/li>\n<li><a href=\"http:\/\/www.bio-life.cz\/clanky\/zdrave-potraviny\/tempeh-a-recepty.html\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">bio-life.cz<\/a><\/li>\n<li><a href=\"https:\/\/www.vegmania.cz\/vegpedie\/tempeh\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">vegmania.cz<\/a><\/li>\n<li><a href=\"http:\/\/www.whfoods.com\/genpage.php?tname=foodspice&amp;dbid=126\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">whfoods.com<\/a><\/li>\n<\/ul>\n<div class='erit-disclaimer'><span class='erit-disclaimer-icon'><span class='erit-disclaimer-text'>!<\/span><\/span><span class='erit-disclaimer-text'>\u010cl\u00e1nek byl vypracov\u00e1n l\u00e9k\u00e1rn\u00edkem av\u0161ak, slou\u017e\u00ed pouze pro informativn\u00ed \u00fa\u010dely - nenahrazuje l\u00e9ka\u0159sk\u00e9 vy\u0161et\u0159en\u00ed, nebo osobn\u00ed setk\u00e1n\u00ed v l\u00e9k\u00e1rn\u011b.<\/span><\/div>\n<script type='text\/javascript' >\n                jQuery(document).ready(function($) {\n    \n                    let data = {\n                        'action': 'render_widget_action',\n                        'postId': null,\n                        'categoryId': null\n                    };\n    \n                    let ajaxUrlFromPHP = 'https:\/\/zdravovek.eu\/wp-admin\/admin-ajax.php';\n                    jQuery.post(ajaxUrlFromPHP, data, function(response) {\n                        if(response == 0){\n                            \/\/ chyba\n                            jQuery( '#eap_top_w' ).html( '' );\n                            jQuery( '#eap_top_w_wrap' ).hide();\n                        } if(response == -1){\n                            \/\/ nenasli ziadne produkty\n                            jQuery( '#eap_top_w' ).html( '' );\n                            jQuery( '#eap_top_w_wrap' ).hide();\n                        } else {\n                            let desktop = $(window).width() > 960;\n                            if(desktop){\n                                jQuery( '#eap_top_w' ).html( response );\n                                jQuery( '#eap_top_w_wrap' ).fadeIn(1000);\n                            } else {\n                                jQuery( '#eap_top_w_mob_chart' ).html( response );\n                                jQuery( '#eap_top_w_mob' ).fadeIn(1000); 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N\u011bkte\u0159\u00ed si ho proto pletou s tofu. Tempeh, stejn\u011b jako tofu, je vhodn\u00fdm zdrojem b\u00edlkovin p\u0159i vegetari\u00e1nsk\u00e9 a vegansk\u00e9 strav\u011b. Ocen\u00ed ho i lid\u00e9 s potravinovou intoleranc\u00ed a i celiatici, proto\u017ee v\u011bt\u0161inou se p\u0159ipravuje bez lepku. P\u0159in\u00e1\u0161\u00edme v\u00e1m p\u00e1r zaj\u00edmav\u00fdch informac\u00ed o [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":14473,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[101],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v15.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tempeh - co to je, nutri\u010dn\u00ed hodnoty, recepty | Zdravov\u011bk<\/title>\n<meta name=\"description\" content=\"Tempeh je v Asii roz\u0161\u00ed\u0159en\u00e1 potravina. Naz\u00fdv\u00e1 se tak\u00e9 &quot;indon\u00e9sk\u00e9 maso&quot;. 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