Bielkoviny s\u00fa jednou z najd\u00f4le\u017eitej\u0161\u00edch \u017eiv\u00edn, ktor\u00e9 na\u0161e telo potrebuje na spr\u00e1vne fungovanie. S\u00fa zlo\u017een\u00e9 z aminokysel\u00edn, ktor\u00e9 sl\u00fa\u017eia ako stavebn\u00e9 bloky pre bunky, tkaniv\u00e1 a svaly. Ich pr\u00edtomnos\u0165 je k\u013e\u00fa\u010dov\u00e1 pre udr\u017eanie \u017eivotn\u00fdch procesov a\u00a0celkovo podporu n\u00e1\u0161ho zdravia. To znie skuto\u010dne d\u00f4le\u017eito, v\u0161ak? No viete, ko\u013eko t\u00fdch bielkov\u00edn by ste mali vlastne za de\u0148 zjes\u0165? A\u00a0d\u00e1 sa to s\u00a0nimi prehna\u0165?<\/p>\n
Stavebn\u00fd materi\u00e1l pre bunky a tkaniv\u00e1:<\/strong> Bielkoviny s\u00fa z\u00e1kladn\u00fdm stavebn\u00fdm kame\u0148om buniek a tkan\u00edv. Svalov\u00e9 vl\u00e1kna, ktor\u00e9 v\u00e1m umo\u017e\u0148uj\u00fa pohyb, s\u00fa z ve\u013ekej \u010dasti zlo\u017een\u00e9 pr\u00e1ve z bielkov\u00edn. Bielkoviny s\u00fa nevyhnutn\u00e9 aj pre obnovu a rast buniek, \u010do je d\u00f4le\u017eit\u00e9 nielen pri raste det\u00ed, ale aj pri oprav\u00e1ch a regener\u00e1cii tkan\u00edv u dospel\u00fdch.<\/p>\n Podpora imunitn\u00e9ho syst\u00e9mu:<\/strong> Bielkoviny hraj\u00fa k\u013e\u00fa\u010dov\u00fa \u00falohu v tvorbe protil\u00e1tok, imunoglobul\u00ednov a enz\u00fdmov, ktor\u00e9 s\u00fa nevyhnutn\u00e9 pre spr\u00e1vne fungovanie imunitn\u00e9ho syst\u00e9mu. Ich pr\u00edtomnos\u0165 pom\u00e1ha organizmu br\u00e1ni\u0165 sa proti infekci\u00e1m a ochoreniam, \u010d\u00edm zvy\u0161uje celkov\u00fa odolnos\u0165 tela.<\/p>\n Regul\u00e1cia horm\u00f3nov a enz\u00fdmov: <\/strong>Bielkoviny zohr\u00e1vaj\u00fa \u00falohu v produkci\u00ed horm\u00f3nov, ktor\u00e9 ovplyv\u0148uj\u00fa r\u00f4zne funkcie v tele, ako je napr\u00edklad regul\u00e1cia metabolizmu. Okrem toho s\u00fa nevyhnutn\u00e9 pre tvorbu enz\u00fdmov, ktor\u00e9 umo\u017e\u0148uj\u00fa r\u00fdchle a efekt\u00edvne chemick\u00e9 reakcie v organizme.<\/p>\n \u00a0<\/strong>Asi v\u00e1s neprekvap\u00ed, \u017ee neexistuje jedno \u010d\u00edslo, ktor\u00e9 by platilo rovnako pre v\u0161etk\u00fdch. V\u0161eobecn\u00e9 odpor\u00fa\u010danie pre minim\u00e1lny pr\u00edjem bielkov\u00edn je 0,8 gramov na kilogram telesnej v\u00e1hy.<\/strong> To je v\u0161ak \u00faplne minimum a\u00a0aj pre neakt\u00edvnych jedincov a\u00a0\u013eud\u00ed so sedav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom sa sk\u00f4r odpor\u00fa\u010da 1 gram bielkov\u00edn na kilogram telesnej hmotnosti. <\/strong>To plat\u00ed pre mu\u017eov aj \u017eeny. S\u00a0fyzickou aktivitou sa toto \u010d\u00edslo e\u0161te zvy\u0161uje.<\/p>\n Pri naberan\u00ed svalovej hmoty je pr\u00edjem bielkov\u00edn jedn\u00fdm z k\u013e\u00fa\u010dov\u00fdch faktorov. Odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem bielkov\u00edn sa zvy\u010dajne pohybuje v rozmedz\u00ed 1,6 a\u017e 2,2 gramy bielkov\u00edn na kilogram telesnej hmotnosti.\u00a0<\/strong>Presn\u00e9 mno\u017estvo z\u00e1vis\u00ed od viacer\u00fdch faktorov, vr\u00e1tane individu\u00e1lnych potrieb, \u00farovne fyzickej aktivity a celkov\u00fdch cie\u013eov.<\/p>\n \u010c\u00edm akt\u00edvnej\u0161\u00ed ste, t\u00fdm vy\u0161\u0161\u00ed by mal by\u0165 pr\u00edjem bielkov\u00edn. A\u00a0pre\u010do je to tak d\u00f4le\u017eit\u00e9?<\/p>\n V\u00a0na\u0161om \u010dl\u00e1nku \u010do jes\u0165 po tr\u00e9ningu<\/a> sme sa podrobnej\u0161ie zamerali na pr\u00edjem bielkov\u00edn po cvi\u010den\u00ed. Ur\u010dite ste sa nejedenkr\u00e1t stretli s\u00a0tvrden\u00edm, ak\u00e9 nesmierne d\u00f4le\u017eit\u00e9 je prija\u0165 prote\u00ednov\u00fd n\u00e1poj do 30 min\u00fat po cvi\u010den\u00ed, inak cel\u00e1 va\u0161a snaha vyjde nazmar. V\u00a0skuto\u010dnosti n\u00e1m v\u0161ak veda e\u0161te nedala jednozna\u010dn\u00fd d\u00f4kaz o tom, \u017ee by bol rast svalov vy\u0161\u0161\u00ed s\u00a0potr\u00e9ningov\u00fdm jedlom<\/strong>. A\u00a0aj tak sa op\u00e4\u0165 dostaneme k\u00a0tomu, \u017ee je d\u00f4le\u017eitej\u0161ie, ko\u013eko bielkov\u00edn prijmete celkovo po\u010das cel\u00e9ho d\u0148a \u010di dokonca t\u00fd\u017ed\u0148a.<\/p>\n Odpor\u00fa\u010dan\u00e9 mno\u017estvo sa pohybuje od 1,2 do 2,2 gramov bielkov\u00edn na kilogram telesnej hmotnosti. <\/strong>Aj pri chudnut\u00ed je spr\u00e1vny pr\u00edjem bielkov\u00edn nesmierne d\u00f4le\u017eit\u00fd, a\u00a0to hne\u010f z nieko\u013ek\u00fdch d\u00f4vodov:<\/p>\n Bielkoviny treba prij\u00edma\u0165 pravidelne. Na\u0161e telo si nevie vytvori\u0165 ak\u00e9si tajn\u00e9 z\u00e1soby, z\u00a0ktor\u00fdch by v\u00a0pr\u00edpade potreby \u010derpalo. A\u00a0ak aj bude \u010derpa\u0165, tak to bud\u00fa najsk\u00f4r svaly, a\u00a0to asi nikto nechce. V\u00e4\u010d\u0161ina odborn\u00edkov odpor\u00fa\u010da rozlo\u017ei\u0165 pr\u00edjem bielkov\u00edn rovnomerne po\u010das d\u0148a. <\/strong>Ani nie ve\u013emi preto, \u017ee by bola za t\u00fdm nejak\u00e1 zlo\u017eit\u00e1 veda, ale sk\u00f4r kv\u00f4li jednoduchosti. Je ove\u013ea \u013eah\u0161ie prija\u0165 dostato\u010dn\u00e9 mno\u017estvo bielkov\u00edn v\u00a0nieko\u013ek\u00fdch jedl\u00e1ch ako len v\u00a0jednom \u010di dvoch jedl\u00e1ch.<\/p>\n Ani tu neexistuje jedno spr\u00e1vne \u010d\u00edslo. Na koniec aj tak z\u00e1le\u017e\u00ed na tom, ko\u013eko bielkov\u00edn ste zjedli dokopy po\u010das d\u0148a. Mnoh\u00fdm z\u00a0n\u00e1s n\u00e1\u0161 denn\u00fd re\u017eim neumo\u017e\u0148uje perfektne napl\u00e1nova\u0165 ka\u017ed\u00e9 jedno jedlo. Ak viete, \u017ee za de\u0148 nebudete ma\u0165 viac porci\u00ed jedla, do\u017ee\u0148te bielkoviny v\u00a0jednom jedle. Je v\u00a0poriadku ma\u0165 napr\u00edklad jedno jedlo s\u00a030 g bielkov\u00edn a\u00a0druh\u00e9 s\u00a010 g bielkov\u00edn.<\/p>\n O\u00a0d\u00f4le\u017eitosti prij\u00edma\u0165 dostatok bielkov\u00edn sa hovor\u00ed neust\u00e1le a\u017e sa objavili v\u00fdstrahy, \u017ee pr\u00edli\u0161 ve\u013ea bielkov\u00edn m\u00f4\u017ee by\u0165 tie\u017e na \u0161kodu. Mo\u017eno ste sa stretli s\u00a0tvrdeniami, \u017ee nadmern\u00e9 mno\u017estvo bielkov\u00edn m\u00f4\u017ee po\u0161kodi\u0165 obli\u010dky, pe\u010de\u0148, zv\u00fd\u0161i\u0165 riziko osteopor\u00f3zy \u010di vyvola\u0165 \u0165a\u017ekosti s\u00a0tr\u00e1ven\u00edm. A\u00a0\u010do sa pova\u017euje za nadmern\u00e9 mno\u017estvo? V\u00e4\u010d\u0161ina v\u0161eobecn\u00fdch tvrden\u00ed znie, \u017ee je to pri pr\u00edjme vy\u0161\u0161om ako 2,5 a\u017e 3 gramy bielkov\u00edn na kilogram telesnej hmotnosti.<\/strong> Mnoho tr\u00e9nerov v\u0161ak potvrd\u00ed, \u017ee v\u00e4\u010d\u0161ina \u013eud\u00ed bojuje s\u00a0t\u00fdm, aby za de\u0148 prijalo dostatok bielkov\u00edn.<\/p>\n Preva\u017en\u00e1 v\u00e4\u010d\u0161ina \u013eud\u00ed, ktor\u00ed dodr\u017eiavaj\u00fa vyv\u00e1\u017een\u00fa stravu a s\u00fa v dobrej zdravotnej kond\u00edcii, nem\u00e1 probl\u00e9my s prij\u00edman\u00edm vy\u0161\u0161ieho mno\u017estva bielkov\u00edn. Na pozore by v\u0161ak pre istotu mali by\u0165 \u013eudia, ktor\u00ed trpia napr\u00edklad chronick\u00fdmi obli\u010dkov\u00fdmi probl\u00e9mami a\u00a0pravidelne maj\u00fa vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn ne\u017e sa v\u00a0priemere odpor\u00fa\u010da.<\/p>\n Oba typy bielkov\u00edn – \u017eivo\u010d\u00ed\u0161ne a rastlinn\u00e9 – m\u00f4\u017eu by\u0165 efekt\u00edvnym zdrojom bielkov\u00edn na podporu budovania svalov, ale maj\u00fa svoje \u0161pecifik\u00e1, v\u00fdhody aj nev\u00fdhody. V\u00e4\u010d\u0161ina \u0161t\u00fadi\u00ed zameran\u00fdch na budovanie svalov sa dot\u00fdka \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn, a to najm\u00e4 pre ich vysok\u00fa biologick\u00fa hodnotu a pln\u00e9 spektrum esenci\u00e1lnych aminokysel\u00edn.<\/p>\n V\u00fdhody:<\/strong><\/p>\n Nev\u00fdhody:<\/strong><\/p>\n V\u00fdhody:<\/strong><\/p>\n Nev\u00fdhody:<\/strong><\/p>\n Odpor\u00fa\u010dania znej\u00fa, \u017ee najlep\u0161ie je tieto dva zdroje kombinova\u0165 a\u00a0vy\u0165a\u017ei\u0165 z\u00a0ka\u017ed\u00e9ho maximum.<\/strong> D\u00f4le\u017eit\u00e9 s\u00fa najm\u00e4:<\/p>\n Veg\u00e1ni \u010di vegetari\u00e1ni takisto m\u00f4\u017eu \u00faspe\u0161ne dosiahnu\u0165 dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn. Musia by\u0165 v\u0161ak pri pl\u00e1novan\u00ed svojho jed\u00e1lni\u010dka obozretnej\u0161\u00ed. Mali by kombinova\u0165 r\u00f4zne rastlinn\u00e9 zdroje bielkov\u00edn, aby si zabezpe\u010dili pln\u00e9 spektrum esenci\u00e1lnych aminokysel\u00edn. M\u00f4\u017eu zv\u00e1\u017ei\u0165 aj suplementy alebo doplnky v\u00fd\u017eivy. Naj\u010dastej\u0161ie sa v\u00a0pr\u00edpade rastlinnej stravy odpor\u00fa\u010da doplni\u0165 vitam\u00edn B12 a\u00a0\u017eelezo. <\/span><\/p>\n So zmenou \u017eivotn\u00e9ho \u0161t\u00fdlu v\u00e1m radi pom\u00f4\u017eeme. Zapojte sa do bootcampu<\/a>, sk\u00faste na\u0161e skupinov\u00e9 tr\u00e9ningy<\/a> alebo oslovte na\u0161ich profesion\u00e1lnych tr\u00e9nerov<\/a>.<\/strong><\/p>\n[\/vc_column_text][nectar_btn size=”jumbo” button_style=”regular” button_color_2=”Accent-Color” color_override=”#a81313″ icon_family=”default_arrow” url=”https:\/\/membership.365fitco.sk” text=”Za\u010dnite e\u0161te dnes” margin_top=”20″][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":" [vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#ffffff” scene_position=”center” top_padding=”2%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default”…<\/p>\n","protected":false},"author":12,"featured_media":2708,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-2706","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitnes"],"yoast_head":"\nKo\u013eko gramov bielkov\u00edn by ste mali denne zjes\u0165?<\/strong><\/h2>\n
Ko\u013eko bielkov\u00edn treba prija\u0165, ke\u010f chcete nabra\u0165 svaly?<\/strong><\/h2>\n
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A\u00a0\u010do pr\u00edjem bielkov\u00edn po cvi\u010den\u00ed?<\/strong><\/h2>\n
Ko\u013eko bielkov\u00edn treba prija\u0165, ak chcete schudn\u00fa\u0165?<\/strong><\/h2>\n
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Pr\u00edjem bielkov\u00edn je najlep\u0161ie rozlo\u017ei\u0165 po\u010das cel\u00e9ho d\u0148a <\/strong><\/h2>\n
Ko\u013eko bielkov\u00edn prija\u0165 v\u00a0jednom jedle?<\/strong><\/h2>\n
M\u00f4\u017ee by\u0165 nadmern\u00fd pr\u00edjem bielkov\u00edn \u0161kodliv\u00fd?<\/strong><\/h2>\n
S\u00fa lep\u0161ie \u017eivo\u010d\u00ed\u0161ne alebo rastlinn\u00e9 bielkoviny?<\/strong><\/h2>\n
Rastlinn\u00e9 bielkoviny<\/strong>\u00a0<\/strong><\/h3>\n
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\u017divo\u010d\u00ed\u0161ne bielkoviny<\/strong>\u00a0<\/strong><\/h3>\n
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