{"id":697,"date":"2009-10-21T11:06:11","date_gmt":"2009-10-21T09:06:11","guid":{"rendered":"https:\/\/viscojis.cz\/teens\/2009\/10\/21\/108\/"},"modified":"2025-02-07T15:11:35","modified_gmt":"2025-02-07T14:11:35","slug":"108","status":"publish","type":"post","link":"https:\/\/viscojis.cz\/teens\/108\/","title":{"rendered":"S\u00f3ja, kr\u00e1lovna lu\u0161t\u011bnin"},"content":{"rendered":"

O s\u00f3je lu\u0161tinat\u00e9, jej\u00edm v\u00fdznamu ve v\u00fd\u017eiv\u011b \u010dlov\u011bka a produktech z\u00a0n\u00ed – tofu, tempeh, okara aj.<\/span> <\/p>\n

\"soja\"S\u00f3ja lu\u0161tinat\u00e1<\/strong> (Glycine Soja<\/em>) je star\u00e1 kulturn\u00ed plodina, kter\u00e1 poch\u00e1z\u00ed z\u00a0v\u00fdchodn\u00ed Asie, kde se p\u011bstovala ji\u017e asi 2000 let p\u0159ed n. l. V\u00a0\u010c\u00edn\u011b pat\u0159ila dokonce k\u00a0posv\u00e1tn\u00fdm plodin\u00e1m. K n\u00e1m do Evropy se dostala a\u017e koncem 20. stolet\u00ed.<\/p>\n

Stejn\u011b jako hr\u00e1ch, fazole a \u010do\u010dka pat\u0159\u00ed mezi lu\u0161t\u011bniny. Zprvu byla p\u011bstov\u00e1na hlavn\u011b jako olejnina, v\u00a0sou\u010dasn\u00e9 dob\u011b je cen\u011bna jako bohat\u00fd zdroj b\u00edlkovin (36 %). Nutno ov\u0161em podotknout, \u017ee s\u00f3jov\u00e1 b\u00edlkovina je sice pova\u017eov\u00e1na za nejkvalitn\u011bj\u0161\u00ed rostlinnou b\u00edlkovinu, nicm\u00e9n\u011b esenci\u00e1ln\u00ed aminokyselina<\/span>\u00a0<\/a>methionin je v\u00a0n\u00ed obsa\u017eena jen v\u00a0mal\u00e9m mno\u017estv\u00ed, a proto je t\u0159eba s\u00f3ju kombinovat s\u00a0jin\u00fdmi potravinami bohat\u00fdmi na b\u00edlkoviny. S\u00f3jov\u00e9 boby obsahuj\u00ed pom\u011brn\u011b velk\u00e9 mno\u017estv\u00ed kvalitn\u00edho tuku (a\u017e 20 %), kter\u00fd je bohat\u00fd na zdrav\u00ed prosp\u011b\u0161n\u00e9 nenasycen\u00e9 mastn\u00e9 kyseliny<\/span> (v\u00edce ne\u017e polovina je polynenasycen\u00fdch a asi t\u0159etina mononenasycen\u00fdch). Nav\u00edc neobsahuje \u017e\u00e1dn\u00fd Cholesterol<\/span>. Z\u00a0miner\u00e1ln\u00edch l\u00e1tek zde p\u0159evl\u00e1d\u00e1 v\u00e1pn\u00edk, d\u00e1le tak\u00e9 \u017eelezo, ho\u0159\u010d\u00edk, fosfor \u010di zinek, je\u017e jsou ov\u0161em m\u00e9n\u011b dostupn\u00e9 ne\u017e z\u00a0\u017eivo\u010di\u0161n\u00fdch produkt\u016f (vyu\u017eitelnost v\u00e1pn\u00edku ze s\u00f3jov\u00fdch v\u00fdrobk\u016f je asi 10 %, zat\u00edmco z ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f t\u00e9m\u011b\u0159 30 %). Vysok\u00fd je t\u00e9\u017e obsah vl\u00e1kniny<\/span>, a\u017e 9 g ve 100 g bob\u016f. S\u00f3ja neobsahuje Lepek<\/span> a je proto vhodn\u00e1 pro bezlepkovou dietu.<\/p>\n

Na trhu je dnes mo\u017eno zakoupit nes\u010detn\u00e9 mno\u017estv\u00ed s\u00f3jov\u00fdch v\u00fdrobk\u016f, a to jak tradi\u010dn\u00edch, p\u016fvodem z\u00a0Asie (tofu, tempeh, miso), tak i nov\u00fdch (s\u00f3jov\u00e9 majon\u00e9zy, jogurty, maso, pa\u0161tiky, sal\u00e1my apod.). N\u011bkter\u00e9 z\u00a0nich lze zakoupit pouze v\u00a0obchodech se zdravou v\u00fd\u017eivou.<\/p>\n

Uv\u00e1d\u00edme ty nejd\u016fle\u017eit\u011bj\u0161\u00ed:<\/p>\n

\u00a0<\/strong><\/p>\n

S\u00f3ja (cel\u00e9 s\u00f3jov\u00e9 boby) <\/strong><\/p>\n

S\u00f3jov\u00e9 boby dozr\u00e1vaj\u00ed stejn\u011b nap\u0159\u00edklad jako hr\u00e1ch v\u00a0lusc\u00edch. Existuj\u00ed r\u016fzn\u00e9 barevn\u00e9 varianty bob\u016f – \u017elut\u00e9, hn\u011bd\u00e9, zelen\u00e9 a \u010dern\u00e9. Lze je p\u0159ipravovat stejn\u011b jako ostatn\u00ed druhy lu\u0161t\u011bnin – v om\u00e1\u010dk\u00e1ch, p\u0159i du\u0161en\u00ed zeleniny, v\u00a0pol\u00e9vk\u00e1ch, opra\u017een\u00e1 chutn\u00e1 jako o\u0159echy.<\/p>\n

\u00a0<\/p>\n

S\u00f3jov\u00e1 mouka <\/strong><\/p>\n

S\u00f3jov\u00e1 mouka se vyr\u00e1b\u00ed z pra\u017een\u00fdch s\u00f3jov\u00fdch bob\u016f rozemlet\u00fdch do jemn\u00e9ho pr\u00e1\u0161ku. Zakoupit ji m\u016f\u017eeme plnotu\u010dnou nebo odtu\u010dn\u011bnou. S\u00f3jov\u00e1 mouka neobsahuje Lepek<\/span>, a je proto vhodn\u00e1 pro p\u0159\u00edpravu bezlepkov\u00fdch produkt\u016f, d\u00edky sv\u00e9 barv\u011b je n\u011bkdy doporu\u010dov\u00e1na jako n\u00e1hrada vajec.<\/p>\n

\u00a0<\/p>\n

S\u00f3jov\u00e9 ml\u00e9ko <\/strong><\/p>\n

S\u00f3jov\u00e9 ml\u00e9ko je nespr\u00e1vn\u011b v\u017eit\u00fd n\u00e1zev pro s\u00f3jov\u00fd n\u00e1poj vyr\u00e1b\u011bn\u00fd ze s\u00f3ji. P\u0159ipravuje se tak, \u017ee p\u0159edem namo\u010den\u00e9 boby se rozdrt\u00ed, uva\u0159\u00ed a n\u00e1sledn\u011b p\u0159eced\u00ed. Jedn\u00e1 se proto o vodn\u00fd v\u00fdluh ze s\u00f3jov\u00fdch bob\u016f, kter\u00fd je velmi obl\u00edben ve vegansk\u00e9 a vegetari\u00e1nsk\u00e9 strav\u011b jako n\u00e1hra\u017eka ml\u00e9ka. Obsahuje obdobn\u00e9 mno\u017estv\u00ed energie, tuk\u016f, sacharid\u016f<\/span> a b\u00edlkovin jako kravsk\u00e9 ml\u00e9ko, av\u0161ak kvalita \u017eivin v\u00a0nich je rozd\u00edln\u00e1. S\u00f3jov\u00e1 b\u00edlkovina pat\u0159\u00ed, na rozd\u00edl od b\u00edlkovin kravsk\u00e9ho ml\u00e9ka, mezi neplnohodnotn\u00e9 b\u00edlkoviny (viz v\u00fd\u0161e), nicm\u00e9n\u011b slo\u017een\u00ed s\u00f3jov\u00e9ho tuku je v\u00fdhodn\u011bj\u0161\u00ed zejm\u00e9na z hlediska prevence srde\u010dn\u011b-c\u00e9vn\u00edch onemocn\u011bn\u00ed. Tak\u00e9 sacharidy<\/span> se li\u0161\u00ed – v kravsk\u00e9m ml\u00e9ce je obsa\u017eena lakt\u00f3za, v s\u00f3jov\u00fdch n\u00e1poj\u00edch sachar\u00f3za<\/span> a r\u016fzn\u00e9 oligosacharidy, kter\u00e9 jsou pro \u010dlov\u011bka nestraviteln\u00e9 a zp\u016fsobuj\u00ed nad\u00fdm\u00e1n\u00ed. Jedn\u00edm z\u00a0hlavn\u00edch nedostatk\u016f s\u00f3jov\u00fdch n\u00e1poj\u016f je n\u00edzk\u00fd obsah v\u00e1pn\u00edku a jeho mal\u00e1 vyu\u017eitelnost.\u00a0Proto je nelze pova\u017eovat za plnohodnotnou n\u00e1hradou kravsk\u00e9ho ml\u00e9ka.\u00a0<\/p>\n

\u00a0<\/p>\n

S\u00f3jov\u00fd olej<\/strong><\/p>\n

S\u00f3jov\u00fd olej pat\u0159\u00ed mezi kvalitn\u00ed rostlinn\u00e9 oleje. Obsahuje p\u0159edev\u0161\u00edm nenasycen\u00e9 tuky (asi 80 %) a pouze mal\u00e9 mno\u017estv\u00ed nasycen\u00fdch (kter\u00fdch bychom se m\u011bli rad\u011bji vyvarovat). Sv\u00fdmi nenasycen\u00fdmi mastn\u00fdmi kyselinami (p\u0159edev\u0161\u00edm omega 3) chr\u00e1n\u00ed c\u00e9vy p\u0159ed ateroskler\u00f3zou, a t\u00edm p\u0159ed infarkty a mozkov\u00fdmi mrtvicemi. Obsahuje tak\u00e9 vitamin E a fytosteroly<\/span>, jako jsou sitosterol, kampesterol apod.<\/p>\n

\u00a0<\/p>\n

S\u00f3jov\u00e1 om\u00e1\u010dka<\/strong><\/p>\n

Vezm\u011bte s\u00f3jov\u00e9 boby, vodu a s\u016fl a nechejte v\u0161e kvasit. Dostanete pravou s\u00f3jovou om\u00e1\u010dku tamari. Pokud p\u0159id\u00e1te obil\u00ed, z\u00edsk\u00e1te shoyu. Proces kva\u0161en\u00ed trv\u00e1 podle druhu om\u00e1\u010dky 6 a\u017e 12 m\u011bs\u00edc\u016f. B\u011bhem n\u011bj jsou \u017eiviny p\u0159em\u011bn\u011bny pomoc\u00ed koji<\/span><\/em> na lehce straviteln\u00e9 produkty – b\u00edlkoviny na aminokyseliny, \u0161kroby na jednoduch\u00e9 cukry a tuky na mastn\u00e9 kyseliny. S\u00f3jov\u00e1 om\u00e1\u010dka obsahuje jen m\u00e1lo izoflavon\u016f b\u011b\u017en\u011b se vyskytuj\u00edc\u00edch v jin\u00fdch v\u00fdrobc\u00edch ze s\u00f3ji (tempeh, tofu apod.) a velk\u00e9 mno\u017estv\u00ed soli. V kuchyni by proto m\u011bla b\u00fdt pou\u017e\u00edv\u00e1na jen v\u00a0mal\u00e9m mno\u017estv\u00ed k\u00a0ochucov\u00e1n\u00ed n\u011bkter\u00fdch pokrm\u016f. Prav\u00e1 s\u00f3jov\u00e1 om\u00e1\u010dka nesm\u00ed obsahovat \u017e\u00e1dn\u00e1 ochucovadla \u010di konzerva\u010dn\u00ed l\u00e1tky.<\/p>\n

\u00a0<\/p>\n

S\u00f3jov\u00e9 maso<\/strong><\/p>\n

S\u00f3ja je v\u00fdchoz\u00ed surovinou pro tzv. texturovan\u00fd s\u00f3jov\u00fd protein<\/em> (textured vegetable protein – TVP), u n\u00e1s naz\u00fdvan\u00fd jako s\u00f3jov\u00e9 maso. Vyr\u00e1b\u00ed se z\u00a0bob\u016f, ze kter\u00fdch byl odstran\u011bn olej. Takto upraven\u00e9 boby se rozemelou na mouku, sm\u00eds\u00ed se s\u00a0vodou, dochut\u00ed, pop\u0159. dobarv\u00ed a tepeln\u011b se zpracuj\u00ed. D\u00edky styku se vzduchem z\u00edsk\u00e1v\u00e1 s\u00f3jov\u00e9 maso typickou houbovitou strukturu. Maso je nakonec zbaveno vody a je mo\u017en\u00e9 je za vhodn\u00fdch podm\u00ednek skladovat a\u017e 1 rok. S\u00f3jov\u00e9 maso m\u00e1 vysok\u00fd obsah b\u00edlkovin, vl\u00e1kniny<\/span>, n\u00edzk\u00fd obsah tuku a jeho energetick\u00e1 hodnota je pom\u011brn\u011b mal\u00e1. Obsahuje n\u011bkter\u00e9 vitaminy skupiny B, v\u00e1pn\u00edk, fosfor a \u017eelezo. Neobsahuje Lepek<\/span>, je proto vhodn\u00e9 i pro bezlepkovou dietu.<\/p>\n

\u00a0<\/p>\n

Tofu<\/strong><\/p>\n

\"tofu\"Tofu poch\u00e1z\u00ed z\u00a0\u010c\u00edny, kde bylo vyr\u00e1b\u011bno ji\u017e p\u0159ed v\u00edce ne\u017e 2000 lety. P\u0159ipravuje se p\u0159id\u00e1n\u00edm sr\u00e1\u017eec\u00edho \u010dinidla, nap\u0159\u00edklad s\u00edranu v\u00e1penat\u00e9ho, do s\u00f3jov\u00e9ho ml\u00e9ka. V\u00a0Japonsku pou\u017e\u00edvaj\u00ed jako sr\u00e1\u017eec\u00ed \u010dinidlo nigari,<\/em> co\u017e je chlorid ho\u0159e\u010dnat\u00fd, obohacen\u00fd o n\u011bkter\u00e9 miner\u00e1ln\u00ed l\u00e1tky. Po vysr\u00e1\u017een\u00ed a vylisov\u00e1n\u00ed vznikne m\u011bkk\u00fd s\u00f3jov\u00fd s\u00fdr, kter\u00fd je v\u00fdborn\u00fdm zdrojem b\u00edlkovin, n\u011bkter\u00fdch vitamin\u016f skupiny B – a pokud byl jako sr\u00e1\u017eec\u00ed \u010dinidlo pou\u017eit s\u00edran v\u00e1penat\u00fd, tak\u00e9 v\u00e1pn\u00edku. Tofu obsahuje tak\u00e9 izoflavony<\/span>, co\u017e jsou l\u00e1tky pozitivn\u011b p\u016fsob\u00edc\u00ed na zdrav\u00ed \u010dlov\u011bka.<\/p>\n

Tofu lze vyu\u017e\u00edt jak ve slan\u00fdch, tak i ve sladk\u00fdch j\u00eddlech. U n\u00e1s je obl\u00edbeno zvl\u00e1\u0161t\u011b u vegan\u016f\u00a0a\u00a0vegetari\u00e1n\u016f<\/a>, nebo\u0165 je mo\u017eno pou\u017e\u00edt jej d\u00edky vysok\u00e9mu obsahu b\u00edlkovin jako n\u00e1hra\u017eku masa.<\/p>\n

Z\u00a0tofu se vyr\u00e1b\u011bj\u00ed tak\u00e9 dal\u0161\u00ed v\u00fdrobky, jako jsou karban\u00e1tky, pomaz\u00e1nky \u010di sal\u00e1my.<\/p>\n

\u00a0<\/p>\n

Okara <\/strong><\/p>\n

Okara vznik\u00e1 p\u0159i v\u00fdrob\u011b s\u00f3jov\u00e9ho ml\u00e9ka. Jedn\u00e1 se o dr\u0165 s\u00f3jov\u00fdch bob\u016f, kter\u00e1 m\u016f\u017ee b\u00fdt p\u0159id\u00e1v\u00e1na jako vl\u00e1knina do r\u016fzn\u00fdch v\u00fdrobk\u016f, nap\u0159\u00edklad do pe\u010diva, p\u00e1rk\u016f, karban\u00e1tk\u016f, pa\u0161tik a pomaz\u00e1nek. Na sladko ji m\u016f\u017eeme pou\u017e\u00edt jako n\u00e1pl\u0148 do kol\u00e1\u010d\u016f, m\u00edsto tvarohu apod. Pe\u010den\u00e1 chutn\u00e1 podobn\u011b jako kokosov\u00fd o\u0159ech.<\/p>\n

\u00a0<\/p>\n

Tempeh<\/strong><\/p>\n

Tempeh se p\u0159ipravuje z\u00a0uva\u0159en\u00fdch, rozma\u010dkan\u00fdch a slisovan\u00fdch bob\u016f, kter\u00e9 se nao\u010dkuj\u00ed bakteri\u00e1ln\u00ed kulturou. V\u00fdsledkem fermentace je s\u00f3jov\u00fd s\u00fdr s intenzivn\u011bj\u0161\u00edm aroma, ne\u017eli m\u00e1 tofu. Je \u010dasto vyu\u017e\u00edv\u00e1n ve vegetari\u00e1nsk\u00e9 kuchyni jako zdroj cenn\u00fdch b\u00edlkovin, vl\u00e1kniny<\/span>, vitamin\u016f skupiny B, izoflavon\u016f, v\u00e1pn\u00edku a \u017eeleza. Na rozd\u00edl od jin\u00fdch s\u00f3jov\u00fdch v\u00fdrobk\u016f m\u016f\u017ee tempeh obsahovat tak\u00e9 vitamin B12. V\u00a0Indon\u00e9sii se ji\u017e tradi\u010dn\u011b vyr\u00e1b\u00ed v\u00fdhradn\u011b ze s\u00f3ji, v\u00a0z\u00e1padn\u00edch zem\u00edch je v\u0161ak k\u00a0dost\u00e1n\u00ed tak\u00e9 vyroben\u00fd ze zeleniny, jin\u00fdch lu\u0161t\u011bnin \u010di obilovin.<\/p>\n

\u00a0<\/p>\n

Natto<\/strong><\/p>\n

Natto jsou p\u0159edem uva\u0159en\u00e9 a n\u00e1sledn\u011b kva\u0161en\u00e9 s\u00f3jov\u00e9 boby. D\u00edky kvasn\u00e9mu procesu je natto snadn\u011bji straviteln\u00e9 ne\u017e s\u00f3jov\u00e9 boby. M\u00e1 slizk\u00fd a visk\u00f3zn\u00ed povrch se strukturou podobnou s\u00fdru. Pou\u017e\u00edv\u00e1 se tradi\u010dn\u011b k\u00a0ochucen\u00ed asijsk\u00fdch j\u00eddel, do miso pol\u00e9vek \u010di zeleninov\u00fdch pokrm\u016f.<\/p>\n

\u00a0<\/p>\n

Pasta Miso<\/strong><\/p>\n

Miso je pasta vyr\u00e1b\u011bn\u00e1 ze s\u00f3jov\u00fdch bob\u016f a n\u011bkdy tak\u00e9 z\u00a0obil\u00ed, soli a koji<\/span><\/em>. Nech\u00e1v\u00e1 se zr\u00e1t v\u00a0cedrov\u00fdch sudech po dobu jednoho a\u017e t\u0159\u00ed let. Podle jednotliv\u00fdch p\u0159\u00edsad a d\u00e9lky zr\u00e1n\u00ed rozezn\u00e1v\u00e1me r\u016fzn\u00e9 druhy miso, kter\u00e9 se li\u0161\u00ed svou chut\u00ed, strukturou, barvou a v\u016fn\u00ed. Pou\u017e\u00edv\u00e1 se jako v\u00fd\u017eivn\u00e9 slan\u00e9 ko\u0159en\u00ed, kter\u00e9 obsahuje velk\u00e9 mno\u017estv\u00ed b\u00edlkovin, vl\u00e1kniny<\/span>, miner\u00e1ln\u00edch l\u00e1tek, vitamin\u016f skupiny B, izoflavon\u016f a \u017eiv\u00fdch enzym\u016f<\/span> (pouze nepasterovan\u00e9 miso). Jeho nev\u00fdhodou je vysok\u00fd obsah soli a m\u00e1 se proto u\u017e\u00edvat st\u0159\u00eddm\u011b. V\u00a0japonsk\u00e9 kuchyni se vyu\u017e\u00edv\u00e1 ka\u017edodenn\u011b do rann\u00ed miso pol\u00e9vky. Mezi nejb\u011b\u017en\u011bj\u0161\u00ed druhy pasty miso pat\u0159\u00ed \u010derven\u00e9, b\u00edl\u00e9, je\u010dmenn\u00e9 a s\u00f3jov\u00e9 miso.<\/p>\n

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P\u0159es v\u0161echna pozitiva i negativa s\u00f3ji rad\u00ed odborn\u00edci jej\u00ed um\u00edrn\u011bnou spot\u0159ebu, zejm\u00e9na u kojenc\u016f a\u00a0 t\u011bhotn\u00fdch\u00a0 \u017een,\u00a0p\u00e1r\u016f usiluj\u00edc\u00edch o po\u010det\u00ed\u00a0a\u00a0nemocn\u00fdch dnou.<\/strong> S\u00f3ja toti\u017e obsahuje rostlinn\u00e9 estrogeny neboli fytoestrogeny, kter\u00e9 maj\u00ed z\u0159ejm\u011b protirakovinn\u00e9 \u00fa\u010dinky, ale u t\u011bhotn\u00fdch \u017een mohou po\u0161kodit nervov\u00fd syst\u00e9m nenarozen\u00e9ho d\u00edt\u011bte. Tak\u00e9 u ji\u017e narozen\u00fdch d\u011bt\u00ed krmen\u00fdch v\u00fdlu\u010dn\u011b s\u00f3jov\u00fdm ml\u00e9kem m\u016f\u017ee doj\u00edt k riziku po\u0161kozen\u00ed organismu z p\u0159em\u00edry t\u011bchto l\u00e1tek. Rovn\u011b\u017e mohou sni\u017eovat kvalitu spermatu (a\u00a0pravd\u011bpodobnost oplodn\u011bn\u00ed). Vy\u0161\u0161\u00ed obsah purin\u016f\u00a0v\u00a0s\u00f3ji m\u016f\u017ee zhor\u0161ovat pot\u00ed\u017ee p\u0159i onemocn\u011bn\u00ed dnou.<\/p>\n

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Pou\u017eit\u00e1 literatura<\/em><\/span><\/strong><\/p>\n

Br\u00e1zdov\u00e1 Z. V\u00fd\u017eiva \u010dlov\u011bka.VV\u0160 PV Vy\u0161kov 1995<\/em><\/span><\/p>\n

Dost\u00e1lov\u00e1 J. <\/em><\/span>Srovn\u00e1n\u00ed v\u00fd\u017eivov\u00e9 hodnoty kravsk\u00e9ho ml\u00e9ka a s\u00f3jov\u00fdch n\u00e1poj\u016f<\/em><\/span><\/a>. \u00dastav chemie a anal\u00fdzy potravin V\u0160CHT, Praha\u00a0.<\/em><\/span><\/p>\n

Kunov\u00e1 V. Zdrav\u00e1 v\u00fd\u017eiva. Grada 2005.<\/em><\/span><\/p>\n

Strnadelov\u00e1 V., Zerz\u00e1n J. Radost z\u00a0j\u00eddla, nejen makrobiotika o\u010dima l\u00e9ka\u0159e a pacienta. Anag 2005<\/em><\/span><\/p>\n

Natural centrum.\u00a0<\/em><\/span>S\u00f3ja – rostlinn\u00e9 maso<\/em><\/span><\/a>.<\/em><\/span><\/p>\n

US Dpt of Agriculture<\/em><\/span><\/a>, Nutrient Data Laboratory Home Page.<\/em><\/span><\/p>\n

Ostr\u00fd V, Ruprich J. fytosteroly<\/span> v potravin\u00e1ch nov\u00e9ho typu (PNT). V\u011bdeck\u00fd v\u00fdbor pro potraviny, SZU, Brno, 2006.<\/em><\/span><\/p>\n

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