{"id":717,"date":"2021-06-15T18:39:47","date_gmt":"2021-06-15T18:39:47","guid":{"rendered":"http:\/\/vyladto.cz\/?p=717"},"modified":"2021-06-16T20:44:46","modified_gmt":"2021-06-16T20:44:46","slug":"o-bilkovinach","status":"publish","type":"post","link":"https:\/\/nutricnipodpora.cz\/?p=717","title":{"rendered":"O b\u00edlkovin\u00e1ch"},"content":{"rendered":"\n

\u201ePro\u010d jsou pro n\u00e1s d\u016fle\u017eit\u00e9? V jak\u00e9 form\u011b je m\u00e1me j\u00edst? Mus\u00edm je dopl\u0148ovat proteinov\u00fdmi v\u00fdrobky? Kolik jich denn\u011b m\u00e1m j\u00edst? V \u010dem jsou b\u00edlkoviny nejv\u00edce obsa\u017een\u00e9?\u201c Tyto a mnoho dal\u0161\u00edch ot\u00e1zek V\u00e1s ur\u010dit\u011b napadne, kdy\u017e se mluv\u00ed o b\u00edlkovin\u00e1ch. Poj\u010fme se na n\u011b tedy pod\u00edvat a p\u0159ibl\u00ed\u017eit si je.<\/p>\n\n\n\n

V prvn\u00ed \u0159ad\u011b je d\u016fle\u017eit\u00e9 \u0159\u00edct, \u017ee stejn\u011b jako ze v\u0161ech makro\u017eivin, tak i z b\u00edlkovin z\u00edsk\u00e1v\u00e1me energii. Pro p\u0159edstavu z b\u00edlkovin je to 17 kJ na 1 g (tj.4 kcal na 1 g). B\u00edlkoviny jsou pro na\u0161e fungovan\u00ed velice d\u016fle\u017eit\u00e9. Jsou stavebn\u00ed l\u00e1tkou v\u0161ech bun\u011bk, hormon\u016f, imunitn\u00edch l\u00e1tek, tk\u00e1n\u00ed, svalov\u00fdch vl\u00e1ken a tak\u00e9 enzym\u016f, pro n\u00e1s nezbytn\u00fdch.<\/p>\n\n\n\n

Jejich p\u0159\u00edjem je velice individu\u00e1ln\u00ed. Obecn\u011b je doporu\u010dov\u00e1no mno\u017estv\u00ed 0,8-1,2 g\/kg hmotnosti. Aby si \u010dlov\u011bk mohl d\u00e1t hezkou porci b\u00edlkovin na hlavn\u00ed j\u00eddlo, ale tak\u00e9 k sva\u010din\u011b ve form\u011b ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f, m\u016f\u017eeme b\u00edlkoviny (pokud nem\u00e1me probl\u00e9m s ledvinami, tam se b\u00edlkoviny omezuj\u00ed, ale o tom n\u011bkdy p\u0159\u00ed\u0161t\u011b), v klidu nav\u00fd\u0161it na 1,5 g\/kg hmotnosti. Samoz\u0159ejm\u011b pokud hodn\u011b sportujeme, j\u00edme rostlinou stravu anebo chceme nab\u00edrat svalovou hmotu je d\u016fle\u017eit\u00e9 db\u00e1t na dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin, t\u00edm p\u00e1dem se m\u016f\u017ee vy\u0161plhat denn\u00ed p\u0159\u00edjem a\u017e na 2 g\/kg hmotnosti. Kdy\u017e to shrneme, z\u00e1le\u017e\u00ed na na\u010dasov\u00e1n\u00ed b\u00edlkovin b\u011bhem dne.<\/p>\n\n\n\n

Pokud b\u00edlkoviny nav\u00fd\u0161\u00edme v\u00edce ne\u017e je pot\u0159eba a dopl\u0148ujeme je nap\u0159. proteinov\u00fdmi v\u00fdrobky,
i kdy\u017e n\u00e1\u0161 p\u0159\u00edjem je dosta\u010duj\u00edc\u00ed, a jestli\u017ee je navy\u0161ujeme na \u00fakor sacharid\u016f, bude t\u011blo jako zdroj energie vyu\u017e\u00edvat b\u00edlkoviny, co\u017e je ne\u017e\u00e1douc\u00ed. Je tedy d\u016fle\u017eit\u00e9 m\u00edt vyv\u00e1\u017een\u00fd p\u0159\u00edjem v\u0161ech \u017eivin ve spr\u00e1vn\u00e9 form\u011b a potom nen\u00ed pot\u0159eba b\u00edlkoviny navy\u0161ovat na \u0161\u00edlen\u00e9 hodnoty, kter\u00e9 na\u0161e t\u011blo stejn\u011b nen\u00ed schopn\u00e9 vyu\u017e\u00edt. Samoz\u0159ejm\u011b na\u0161e t\u011blo je metabolizovat dok\u00e1\u017ee a tak\u00e9 je n\u00e1sledn\u011b vylou\u010d\u00ed, jen\u017ee pokud m\u00e1te predispozice k onemocn\u011bn\u00ed ledvin, m\u016f\u017ee to podpo\u0159it rozvoj jejich onemocn\u011bn\u00ed.<\/p>\n\n\n\n

Ur\u010dit\u011b si \u0159\u00edk\u00e1te, \u017ee sportujete a v\u0161ude na soci\u00e1ln\u00edch s\u00edt\u00edch je propagov\u00e1no co nejv\u00edce dopl\u0148ovat b\u00edlkoviny \u201ejinak to neporoste\u201c. Ano b\u00edlkoviny jsou d\u016fle\u017eit\u00e9, ale \u00fapln\u011b stejn\u011b jsou d\u016fle\u017eit\u00e9 i ostatn\u00ed makro\u017eiviny a mikro\u017eiviny ve va\u0161\u00ed strav\u011b.<\/p>\n\n\n\n

Te\u010f n\u011bco ke zdroj\u016fm b\u00edlkovin.<\/strong><\/p>\n\n\n\n

 B\u00edlkoviny nenajdeme jen v mase, ale ve spoust\u011b dal\u0161\u00edch potravin.<\/p>\n\n\n\n

V ryb\u00e1ch, lu\u0161t\u011bnin\u00e1ch, tofu, ml\u00e9ku, ml\u00e9\u010dn\u00fdch v\u00fdrobc\u00edch, vejc\u00edch, mo\u0159sk\u00fdch plodech a s\u00fdru<\/strong>. Samoz\u0159ejm\u011b i v sem\u00ednk\u00e1ch, o\u0159e\u0161\u00edch a obilovin\u00e1ch, ale tyto potraviny jsou lep\u0161\u00edm zdrojem jin\u00fdch \u017eivin. Prim\u00e1rn\u011b z nich b\u00edlkoviny nez\u00edsk\u00e1v\u00e1me. Pokud, ale maso nej\u00edme, je d\u016fle\u017eit\u00e9 si hl\u00eddat p\u0159\u00edjem v\u0161ech esenci\u00e1ln\u00edch aminokyselin (stavebn\u00ed \u201ek\u00e1men\u201c b\u00edlkovin), nap\u0159. lu\u0161t\u011bniny s obilovinami tvo\u0159\u00ed d\u00e1vku v\u0161ech esenci\u00e1ln\u00edch aminokyselin. Je d\u016fle\u017eit\u00e9 na to myslet.<\/p>\n\n\n\n

B\u00edlkoviny bychom m\u011bli konzumovat rovnom\u011brn\u011b po cel\u00fd den, kr\u00e1sn\u011b n\u00e1s zasyt\u00ed. Pokud j\u00edte v\u00edce rostlinnou stravu, je d\u016fle\u017eit\u00e9 si hl\u00eddat jejich p\u0159\u00edjem a zkusit p\u0159idat do bezmas\u00fdch j\u00eddel n\u011bjak\u00fd pro v\u00e1s vyhovuj\u00edc\u00ed zdroj b\u00edlkovin.<\/p>\n\n\n\n

Pokud byste m\u011bli jak\u00e9koliv dotazy, nesty\u010fte se zeptat! <\/p>\n\n\n\n

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

Zdroje:<\/p>\n\n\n\n

Sva\u010dina, \u0160t\u011bp\u00e1n, Mullerov\u00e1, Dana a Bret\u0161najdrov\u00e1, Alena. 2013. Dietologie pro l\u00e9ka\u0159e, farmaceuty, zdravotn\u00ed sestry a nutri\u010dn\u00ed terapeuty. <\/em>Praha : Triton, 2013. 978-80-7387-699-9.
Wierdsma Nicolette, Kruizenga, Hinke a Stratton, Rebecca. 2017. Kapesn\u00ed pr\u016fvodce dietologi\u00ed – dosp\u011bl\u00ed. <\/em>Holandsko : VU University Press, 2017. 9789086597543.
Zlatohl\u00e1vek, Luk\u00e1\u0161 a kolektiv. 2019. Klinick\u00e1 dietologie a v\u00fd\u017eiva. <\/em>Praha : Current Media, s.r.o., 2019. 978-80-88129-44-8.<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Pr\u016fm\u011brn\u00e1 doba \u010dten\u00ed: 3 min.
\n\u201ePro\u010d jsou pro n\u00e1s d\u016fle\u017eit\u00e9? V jak\u00e9 form\u011b je m\u00e1me j\u00edst? Mus\u00edm je dopl\u0148ovat proteinov\u00fdmi v\u00fdrobky? Kolik jich denn\u011b m\u00e1m j\u00edst? V \u010dem jsou b\u00edlkoviny nejv\u00edce obsa\u017een\u00e9?\u201c <\/p>\n","protected":false},"author":2,"featured_media":718,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[10],"tags":[],"class_list":["post-717","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vyziva"],"_links":{"self":[{"href":"https:\/\/nutricnipodpora.cz\/index.php?rest_route=\/wp\/v2\/posts\/717","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutricnipodpora.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutricnipodpora.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutricnipodpora.cz\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nutricnipodpora.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=717"}],"version-history":[{"count":3,"href":"https:\/\/nutricnipodpora.cz\/index.php?rest_route=\/wp\/v2\/posts\/717\/revisions"}],"predecessor-version":[{"id":752,"href":"https:\/\/nutricnipodpora.cz\/index.php?rest_route=\/wp\/v2\/posts\/717\/revisions\/752"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutricnipodpora.cz\/index.php?rest_route=\/wp\/v2\/media\/718"}],"wp:attachment":[{"href":"https:\/\/nutricnipodpora.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=717"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutricnipodpora.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=717"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutricnipodpora.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}