{"id":6862,"date":"2021-05-07T00:00:00","date_gmt":"2021-05-06T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/ako-zvysit-prijem-bielkovin-z-potravin\/"},"modified":"2021-05-07T00:00:00","modified_gmt":"2021-05-06T23:00:00","slug":"ako-zvysit-prijem-bielkovin-z-potravin","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/ako-zvysit-prijem-bielkovin-z-potravin\/","title":{"rendered":"Ako zv\u00fd\u0161i\u0165 pr\u00edjem bielkov\u00edn z potrav\u00edn?"},"content":{"rendered":"

Bielkoviny<\/h3>\n

K \u010domu potrebuje va\u0161e telo bielkoviny? Bielkoviny<\/strong> pom\u00e1haj\u00fa pri \u00fadr\u017ebe a oprave svalov\u00fdch tkan\u00edv po \u0165a\u017ekom tr\u00e9ningu. Pom\u00e1haj\u00fa aj pri stavbe org\u00e1nov, svalov, ko\u017ee a dokonca aj horm\u00f3nov, a pre deti je d\u00f4le\u017eit\u00fd hlavne pri ich raste v \u00fatlom veku.<\/p>\n

\u0160t\u00fadie ukazuj\u00fa, \u017ee konzum\u00e1cia bielkov\u00edn v\u00e1m m\u00f4\u017ee tie\u017e pom\u00f4c\u0165 schudn\u00fa\u0165 a z\u00e1rove\u0148 si aj zv\u00e4\u010d\u0161i\u0165 svaly<\/strong>. Priemern\u00fd denn\u00fd pr\u00edjem t\u00fdchto bielkov\u00edn je u \u017eien 46 gramov<\/strong>, u mu\u017eov je to trochu viac, a\u017e 56 gramov<\/strong>. Samozrejme to v\u0161etko z\u00e1le\u017e\u00ed aj pod\u013ea va\u0161ej postavy a va\u0161ej hmotnosti.<\/p>\n

Preto sme si v redakcii UnitedLife<\/strong> pripravili zoznam jed\u00e1l bohat\u00fdch na bielkoviny, v\u010faka ktor\u00fdm dok\u00e1\u017eete efekt\u00edvne nabra\u0165 svaly a uk\u00e1za\u0165 svoj pokrok komuko\u013evek len chcete.<\/p>\n Potraviny bohat\u00e9 na bielkoviny\n

Bielkoviny vo vaj\u00ed\u010dkach<\/h3>\n

Vaj\u00ed\u010dka patria medzi najzdrav\u0161ie a najv\u00fd\u017eivnej\u0161ie dostupn\u00e9 potraviny<\/strong>. S\u00fa vynikaj\u00facim zdrojom vitam\u00ednov, miner\u00e1lov, zdrav\u00fdch tukov, antioxidantov ktor\u00e9 chr\u00e1nia na\u0161e o\u010di a v\u00fd\u017eivn\u00fdch l\u00e1tok, ktor\u00e9 potrebujete. Cel\u00e9 vajcia maj\u00fa hlavne vysok\u00fd obsah bielkov\u00edn<\/strong>. Samozrejme pre alergikov nie s\u00fa vaj\u00ed\u010dka vhodn\u00e9 pre konzum\u00e1ciu.<\/p>\n

Obsah bielkov\u00edn: 33% kal\u00f3ri\u00ed v celom vaj\u00ed\u010dku. Jedno ve\u013ek\u00e9 vajce m\u00e1 6 gramov bielkov\u00edn a 78 kal\u00f3ri\u00ed.<\/p>\n zdroj: zoznam.sk\n

Kuracie prsia – bielkovinov\u00fd kr\u00e1\u013e?<\/h3>\n

Kuracie prsia s\u00fa jednou z najob\u013e\u00fabenej\u0161\u00edch potrav\u00edn fitnes\u00e1kov bohat\u00fdch na bielkoviny. Bez poko\u017eky pozost\u00e1va v\u00e4\u010d\u0161ina kal\u00f3ri\u00ed z bielkov\u00edn<\/strong> a preto je to skvel\u00e9 n\u00edzko-kalorick\u00e9 jedlo so skvel\u00fdm obsahom<\/strong> bielkov\u00edn. Kuracie prsia sa tie\u017e varia ve\u013emi \u013eahko a m\u00f4\u017eu chuti\u0165 vynikaj\u00faco v \u0161irokom spektre jed\u00e1ln\u00ed\u010dkov.<\/p>\n

Obsah bielkov\u00edn: 75% kal\u00f3ri\u00ed. Jedno pe\u010den\u00e9 kuracie bez ko\u017ee obsahuje 53 gramov a iba 284 kal\u00f3ri\u00ed<\/p>\n Kuracie prsia zdroj: spendwithpennies.com\n

Ovsen\u00e9 vlo\u010dky<\/h3>\n

Ovsen\u00e9 vlo\u010dky poskytuj\u00fa mno\u017estvo zdrav\u00fdch \u017eiv\u00edn<\/strong> ako napr\u00edklad hor\u010d\u00edk, mang\u00e1n, tiam\u00edn (vitam\u00edn B1) a nieko\u013eko \u010fal\u0161\u00edch.<\/p>\n

Obsah bielkov\u00edn: 14% kal\u00f3ri\u00ed. Jedna \u0161\u00e1lka ovsen\u00fdch vlo\u010diek m\u00e1 11 gramov a 307 kal\u00f3ri\u00ed.<\/p>\n

<\/h3>\n

Cottage cheese<\/h3>\n

Cottage cheese je druh syra s n\u00edzkym obsahom tuku a kal\u00f3ri\u00ed<\/strong>. Je bohat\u00fd na v\u00e1pnik, fosfor, sel\u00e9n, vitam\u00edn B12 a r\u00f4zne \u010fal\u0161ie \u017eiviny.<\/p>\n

Obsah bielkov\u00edn: 69% kal\u00f3ri\u00ed. Jedna \u0161\u00e1lka (226 gramov)<\/p>\n

Ostatn\u00e9 druhy syrov s vysok\u00fdm obsahom bielkov\u00edn s\u00fa
\nParmez\u00e1n (38% z kal\u00f3ri\u00ed), \u0161vaj\u010diarsky syr (30%), mozzarella (29%) a Cheddar (26%).<\/p>\n

Gr\u00e9cky jogurt<\/h3>\n

Gr\u00e9cky jogurt, tie\u017e naz\u00fdvan\u00fd ako preceden\u00fd jogurt, je ve\u013emi hust\u00fd druh jogurtu. V\u00fdborne sa hod\u00ed k sladk\u00fdm i slan\u00fdm jedl\u00e1m. M\u00e1 kr\u00e9mov\u00fa \u0161trukt\u00faru<\/strong> a obsahuje ve\u013ea v\u00fd\u017eivn\u00fdch l\u00e1tok. Pri k\u00fape gr\u00e9ckeho jogurtu sa rozhodnite pre tak\u00fd, ktor\u00fd nem\u00e1 pridan\u00fd cukor. Plnotu\u010dn\u00fd gr\u00e9cky jogurt m\u00e1 tie\u017e vysok\u00fd obsah bielkov\u00edn<\/strong>, ale obsahuje viac kal\u00f3ri\u00ed, tak\u017ee je to hor\u0161ia alternat\u00edva minim\u00e1lne pri chudnut\u00ed.<\/p>\n

Obsah bielkov\u00edn: 69% kal\u00f3ri\u00ed. Jedna n\u00e1doba obsahuj\u00faca (170 gramov) m\u00e1 17 gramov bielkov\u00edn a iba 100 kal\u00f3ri\u00ed<\/p>\n

<\/h3>\n

Mlieko<\/h3>\n

Mlieko by som nazval ako moj\u00edm osobn\u00fdm esom v ruk\u00e1ve, preto\u017ee obsahuje trochu z takmer ka\u017edej l\u00e1tky<\/strong> ktor\u00fa va\u0161e telo potrebuje.\u00a0 Je dobr\u00fdm zdrojom vysoko kvalitn\u00fdch bielkov\u00edn<\/strong> a m\u00e1 vysok\u00fd obsah v\u00e1pnika, fosforu a riboflav\u00ednu (vitam\u00edn B2). Ak m\u00e1te obavy<\/strong> z pr\u00edjmu tukov, m\u00e1te na v\u00fdber mlieko s n\u00edzkym alebo nulov\u00fdm obsahom tuku.<\/p>\n

U os\u00f4b s intoleranciou lakt\u00f3zy m\u00f4\u017ee konzum\u00e1cia mlieka vies\u0165 k nad\u00favaniu. \u013dudia s alergiou<\/strong> na mlieko m\u00f4\u017eu tie\u017e poci\u0165ova\u0165 z\u00e1va\u017en\u00e9 pr\u00edznaky<\/strong>, tak\u017ee ani mlieko pre nich nie je vhodnou vo\u013ebou. Pre t\u00fdch, ktor\u00ed chc\u00fa pi\u0165 mlieko, ale nem\u00f4\u017eu ho tolerova\u0165 alebo sa riadia \u010disto rastlinnou stravou, s\u00fa vhodn\u00fdmi alternat\u00edvami s\u00f3jov\u00e9 mlieko<\/strong>.<\/p>\n

Obsah bielkov\u00edn: 21% kal\u00f3ri\u00ed. Jedna \u0161\u00e1lka plnotu\u010dn\u00e9ho mlieka obsahuje 8 gramov bielkov\u00edn a 149 kal\u00f3ri\u00ed. Jedna \u0161\u00e1lka s\u00f3jov\u00e9ho mlieka obsahuje 6,3 gramu bielkov\u00edn a 105 kal\u00f3ri\u00ed.<\/p>\n

Brokolica – n\u00edzko-kalorick\u00e9 bielkoviny<\/h3>\n

Brokolica je azda najzdrav\u0161ia zelenina<\/strong> pre fitnes\u00e1ka, ktor\u00e1 poskytuje vitam\u00edn C, vitam\u00edn K, vl\u00e1kninu a drasl\u00edk. Poskytuje tie\u017e bio-akt\u00edvne<\/strong> \u017eiviny, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 chr\u00e1ni\u0165 pred rakovinou. Kal\u00f3ria pre kal\u00f3riu, m\u00e1 vysok\u00fd<\/strong> obsah bielkov\u00edn v porovnan\u00ed s v\u00e4\u010d\u0161inou zeleniny.<\/p>\n

Obsah bielkov\u00edn: 33% kal\u00f3ri\u00ed. Jedna \u0161\u00e1lka (96 gramov) nasekanej brokolice m\u00e1 3 gramy bielkov\u00edn a iba 31 kal\u00f3ri\u00ed.<\/p>\n

Bielkoviny v tuniaku<\/h3>\n

Tuniak je ob\u013e\u00faben\u00fdm druhom r\u00fdb. M\u00f4\u017eete ho jes\u0165 hor\u00faci s hlavn\u00fdm jedlom alebo studeny v \u0161al\u00e1toch. M\u00e1 n\u00edzky<\/strong> obsah tukov a kal\u00f3ri\u00ed, ale je bohat\u00fdm zdrojom<\/strong> bielkov\u00edn. Rovnako ako ostatn\u00e9 ryby, aj tuniak je dobr\u00fdm zdrojom r\u00f4znych \u017eiv\u00edn a obsahuje omega-3 tuky.<\/p>\n

Obsah bielkov\u00edn: 84% kal\u00f3ri\u00ed tuniaka v konzerve. Jedna plechovka (142 gramov) obsahuje 27 gramov bielkov\u00edn a iba 128 kal\u00f3ri\u00ed.<\/p>","protected":false},"excerpt":{"rendered":"

Bielkoviny K \u010domu potrebuje va\u0161e telo bielkoviny? Bielkoviny pom\u00e1haj\u00fa pri \u00fadr\u017ebe a oprave svalov\u00fdch tkan\u00edv po \u0165a\u017ekom tr\u00e9ningu. Pom\u00e1haj\u00fa aj pri stavbe org\u00e1nov, svalov, ko\u017ee<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-6862","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6862","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=6862"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6862\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=6862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=6862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=6862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}