{"id":8466,"date":"2023-09-17T00:00:00","date_gmt":"2023-09-16T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/najlepsie-zdroje-proteinu-u-vegetarianov-tipy-pre-jedalnicek\/"},"modified":"2023-09-17T00:00:00","modified_gmt":"2023-09-16T23:00:00","slug":"najlepsie-zdroje-proteinu-u-vegetarianov-tipy-pre-jedalnicek","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/najlepsie-zdroje-proteinu-u-vegetarianov-tipy-pre-jedalnicek\/","title":{"rendered":"Najlep\u0161ie zdroje prote\u00ednu u vegetari\u00e1nov + tipy pre jed\u00e1lni\u010dek"},"content":{"rendered":"<h3><strong>Zva\u017eujete prechod na bezm\u00e4sit\u00fa stravu alebo ste sa na t\u00fato cestu u\u017e vydali?<\/strong><\/h3>\n<p>V tom pr\u00edpade sa v\u00e1m ur\u010dite z\u00eddu inform\u00e1cie o bielkovin\u00e1ch a ich zdrojoch &#8211; v tomto \u010dl\u00e1nku sa do\u010d\u00edtate v\u0161etko \u010do potrebujete vedie\u0165!<\/p>\n<p>&nbsp;<\/p>\n<h3>Prote\u00edn v strave<\/h3>\n<p>Prote\u00edn sa sklad\u00e1 z re\u0165azcov molek\u00fal zn\u00e1mych ako aminokyseliny.<\/p>\n<p>V pr\u00edrode sa nach\u00e1dza <strong>20 aminokysel\u00edn, ktor\u00e9 m\u00f4\u017ee va\u0161e telo pou\u017ei\u0165 na tvorbu bielkov\u00edn. <\/strong><\/p>\n<p>Z t\u00fdchto 20 aminokysel\u00edn je <strong>9 pova\u017eovan\u00fdch za esenci\u00e1lnych, \u010do znamen\u00e1, \u017ee va\u0161e telo si ich nevie vyrobi\u0165 samo, tak\u017ee ich mus\u00edte prij\u00edma\u0165 zo stravy.<\/strong><\/p>\n<p>Zvy\u0161n\u00fdch 11 sa pova\u017euje za neesenci\u00e1lnych, preto\u017ee si ich telo dok\u00e1\u017ee vyrobi\u0165 z 9 esenci\u00e1lnych aminokysel\u00edn.<\/p>\n<p>\u017divo\u010d\u00ed\u0161ne bielkoviny obsahuj\u00fa v\u0161etk\u00fdch dev\u00e4\u0165 esenci\u00e1lnych aminokysel\u00edn v dostato\u010dnom mno\u017estve.<\/p>\n<p>Rastliny tie\u017e obsahuj\u00fa v\u0161etk\u00fdch dev\u00e4\u0165 esenci\u00e1lnych aminokysel\u00edn \u2013 av\u0161ak vo v\u00e4\u010d\u0161ine pr\u00edpadov pon\u00fakaj\u00fa obmedzen\u00e9 mno\u017estvo aspo\u0148 jednej esenci\u00e1lnej aminokyseliny.<\/p>\n<p>Pokia\u013e v\u0161ak jete r\u00f4zne rastlinn\u00e9 bielkoviny a m\u00e1te <strong>pestr\u00fa stravu, nemalo by to predstavova\u0165 \u017eiadny probl\u00e9m.<\/strong><\/p>\n<p>St\u00e1le m\u00f4\u017eete prij\u00edma\u0165 dostato\u010dn\u00e9 mno\u017estvo v\u0161etk\u00fdch esenci\u00e1lnych aminokysel\u00edn, ktor\u00e9 va\u0161e telo potrebuje.<\/p>\n<p>Ni\u017e\u0161ie n\u00e1jdete v\u00fdber<strong>\u00a0najlep\u0161\u00edch zdrojov bielkov\u00edn pre veg\u00e1nov a vegetari\u00e1nov + tipy pre v\u00e1\u0161 jed\u00e1lni\u010dek.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h2>Najlep\u0161ie zdroje prote\u00ednu<\/h2>\n Seitan zaujme v\u00fdzorom i chu\u0165ou.\n<h3><\/h3>\n<h3>Seitan<\/h3>\n<p>Seitan, tie\u017e<strong> zn\u00e1my ako p\u0161eni\u010dn\u00e9 m\u00e4so<\/strong>, je v\u00fdrobok vyroben\u00fd z p\u0161eni\u010dnej bielkoviny (glut\u00e9nu).<\/p>\n<p>M\u00e1 vysok\u00fd obsah bielkov\u00edn a je \u010dasto pou\u017e\u00edvan\u00fd ako alternat\u00edva pre m\u00e4so vo veg\u00e1nskych a vegetari\u00e1nskych receptoch.<\/p>\n<p>Je ob\u013e\u00faben\u00fdm zdrojom bielkov\u00edn pre mnoh\u00fdch vegetari\u00e1nov a veg\u00e1nov, a na rozdiel od mnoh\u00fdch falo\u0161n\u00fdch druhov m\u00e4sa, sa pri varen\u00ed<strong> ve\u013emi podob\u00e1 vzh\u013eadu a text\u00fare m\u00e4sa.<\/strong><\/p>\n<p>Obsahuje asi<strong> 25 gramov bielkov\u00edn na 100 gramov<\/strong>, \u010do z neho rob\u00ed jeden z najbohat\u0161\u00edch dostupn\u00fdch zdrojov rastlinn\u00fdch bielkov\u00edn.<\/p>\n<p>Seitan je tie\u017e dobr\u00fdm zdrojom <strong>sel\u00e9nu a obsahuje mal\u00e9 mno\u017estvo \u017eeleza, v\u00e1pnika a fosforu.<\/strong><\/p>\n<p>M\u00f4\u017eete ho vypr\u00e1\u017ea\u0165 na panvici, dusi\u0165 a dokonca grilova\u0165, \u010do u\u013eah\u010duje za\u010dlenenie do r\u00f4znych receptov.<\/p>\n<p>Ke\u010f\u017ee v\u0161ak obsahuje p\u0161enicu, \u013eudia s poruchami tr\u00e1venia s\u00favisiacimi s lepkom by sa mali konzum\u00e1cii seitanu vyh\u00fdba\u0165.<\/p>\n<p>&nbsp;<\/p>\n<h3>Quinoa<\/h3>\n<p>Quinoa je jedine\u010dn\u00e1 medzi rastlinn\u00fdmi prote\u00ednmi, preto\u017ee <strong>obsahuje v\u0161etk\u00fdch dev\u00e4\u0165 esenci\u00e1lnych aminokysel\u00edn, \u010do z nej rob\u00ed kompletn\u00fd prote\u00edn. <\/strong><\/p>\n<p>Jedna \u0161\u00e1lka varenej quinoy m\u00e1 tie\u017e <strong>5 gramov vl\u00e1kniny. <\/strong><\/p>\n<p>Quinoa je bohat\u00e1 na hor\u010d\u00edk, fosfor, mang\u00e1n, zinok, \u017eelezo, tiam\u00edn a fol\u00e1t.<\/p>\n<p>A ako \u010fal\u0161\u00ed bonus pre t\u00fdch, ktor\u00ed maj\u00fa celiakiu alebo ak\u00fako\u013evek citlivos\u0165 na lepok, je<strong> quinoa bezlepkov\u00e1!<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3><\/h3>\n<h3><\/h3>\n<h3>Tofu, tempeh a edamame<\/h3>\n<p>Tofu, tempeh a edamame poch\u00e1dzaj\u00fa zo <strong>s\u00f3jov\u00fdch b\u00f4bov a s\u00fa obzvl\u00e1\u0161\u0165 ob\u013e\u00faben\u00e9 vo v\u00fdchodo\u00e1zijskej kuchyni.<\/strong><\/p>\n<p>S\u00f3jov\u00e9 b\u00f4by s\u00fa pova\u017eovan\u00e9 za<strong> plnohodnotn\u00fd zdroj bielkov\u00edn<\/strong> a\u00a0v\u00e1\u0161mu telu dodaj\u00fa v\u0161etky esenci\u00e1lne aminokyseliny, ktor\u00e9 potrebuje.<\/p>\n<p><strong>Edamame s\u00fa nezrel\u00e9 s\u00f3jov\u00e9 b\u00f4by<\/strong> so sladkou a mierne tr\u00e1vnatou chu\u0165ou.<\/p>\n<p>Pred konzum\u00e1ciou ich treba napari\u0165 alebo uvari\u0165, a\u00a0m\u00f4\u017eete si ich vychutna\u0165 samotn\u00e9 alebo ich prida\u0165 do polievok, \u0161al\u00e1tov, sushi, wrapov, pra\u017een\u00edc alebo ry\u017eov\u00fdch roliek.<\/p>\n<p>S\u00fa<strong> skvelou alternat\u00edvou k tofu<\/strong>, prid\u00e1vaj\u00fa chrumkavos\u0165 do \u0161al\u00e1tov, hranol\u010dekov a obiln\u00fdch misiek (napr\u00edklad pok\u00e9).<\/p>\n<p>Tofu samo o sebe nem\u00e1 ve\u013ek\u00fa chu\u0165, ale \u013eahko absorbuje chu\u0165 ingredienci\u00ed, z ktor\u00fdch sa pripravuje.<\/p>\n<p>V porovnan\u00ed s t\u00fdm m\u00e1 <strong>tempeh charakteristick\u00fa orechov\u00fa pr\u00edchu\u0165.<\/strong><\/p>\n<p>Tofu aj tempeh mo\u017eno pou\u017ei\u0165 v r\u00f4znych receptoch, <strong>od hamburgerov a\u017e po polievky.<\/strong><\/p>\n<p>Edamame s\u00fa tie\u017e bohat\u00e9 na fol\u00e1t, vitam\u00edn K a vl\u00e1kninu, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 pri podpore tr\u00e1venia.<\/p>\n<p>Tempeh zase obsahuje probiotik\u00e1, vitam\u00edny B a miner\u00e1ly, ako je hor\u010d\u00edk a fosfor.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>Orechy a semen\u00e1<\/h3>\n<p>Orechy a semienka s\u00fa \u0161ikovn\u00e1, \u013eahk\u00e1 forma bielkov\u00edn a esenci\u00e1lnych tukov.<\/p>\n<p>Existuj\u00fa ur\u010dit\u00e9 druhy, ktor\u00e9 s\u00fa obzvl\u00e1\u0161\u0165 bohat\u00e9 na bielkoviny: <strong>mandle, ke\u0161u orie\u0161ky, chia semienka alebo \u013eanov\u00e9 semienka.<\/strong><\/p>\n<p>M\u00f4\u017eu by\u0165 konzumovan\u00e9 samostatne alebo pridan\u00e9 do r\u00f4znych jed\u00e1l, jogurtov alebo smoothies.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>\u0160o\u0161ovica<\/h3>\n<p>\u0160o\u0161ovica je<strong> bielkovinov\u00e1 sila skryt\u00e1 v malom balen\u00ed.<\/strong><\/p>\n<p>Nielen\u017ee dod\u00e1va veg\u00e1nske bielkoviny, ale pol \u0161\u00e1lky varenej \u0161o\u0161ovice v\u00e1m <strong>dod\u00e1 aj kvalitn\u00fdch 8 gramov vl\u00e1kniny. <\/strong><\/p>\n<p>Vl\u00e1knina je dobr\u00e1 pre va\u0161e srdce, pom\u00e1ha v\u00e1s zas\u00fdti\u0165 a dok\u00e1\u017ee udr\u017ea\u0165 va\u0161u v\u00e1hu pod kontrolou.<\/p>\n<p>Okrem toho sa uk\u00e1zalo, \u017ee typ vl\u00e1kniny nach\u00e1dzaj\u00faci sa v \u0161o\u0161ovici vy\u017eivuje dobr\u00e9 bakt\u00e9rie v hrubom \u010dreve, \u010do m\u00f4\u017ee pom\u00f4c\u0165 podpori\u0165 zdrav\u00e9 \u010drev\u00e1.<\/p>\n<p>\u0160o\u0161ovica m\u00f4\u017ee tie\u017e zn\u00ed\u017ei\u0165 riziko cukrovky, nadmernej telesnej hmotnosti a ur\u010dit\u00fdch typov rakoviny.<\/p>\n<p><strong>\u00da\u017easn\u00e9 je aj jej \u0161irok\u00e9 vyu\u017eitie v r\u00f4znych jedl\u00e1ch<\/strong>, od \u010derstv\u00fdch \u0161al\u00e1tov a\u017e po v\u00fddatn\u00e9 polievky, pr\u00edvarky a om\u00e1\u010dky.<\/p>\n<p>&nbsp;<\/p>\n<h3>Fazu\u013ea<\/h3>\n<p>Rovnako ako \u0161o\u0161ovica, fazu\u013ea <strong>dod\u00e1va vl\u00e1kninu, ktorej v\u00e4\u010d\u0161ina z n\u00e1s nem\u00e1 dostatok. <\/strong><\/p>\n<p>Je to tie\u017e lacn\u00fd a jednoduch\u00fd sp\u00f4sob, ako<strong> prida\u0165 bielkoviny do dipov, tacos, \u0161al\u00e1tov a polievok. <\/strong><\/p>\n<p>Fazu\u013ea je navy\u0161e <strong>rastlinn\u00fdm zdrojom \u017eeleza.<\/strong><\/p>\n<p>V\u00e4\u010d\u0161ina druhov fazule obsahuje asi 15 gramov bielkov\u00edn na uvaren\u00fa \u0161\u00e1lku.<\/p>\n<p>Je tie\u017e vynikaj\u00facim<strong> zdrojom komplexn\u00fdch sacharidov, vl\u00e1kniny, \u017eeleza, kyseliny listovej, fosforu, drasl\u00edka a mang\u00e1nu.<\/strong><\/p>\n<p>Strava bohat\u00e1 na fazu\u013eu a in\u00e9 strukoviny m\u00f4\u017ee pom\u00f4c\u0165 <strong>zn\u00ed\u017ei\u0165 hladinu cholesterolu, regulova\u0165 hladinu cukru v krvi, zn\u00ed\u017ei\u0165 krvn\u00fd tlak a dokonca zn\u00ed\u017ei\u0165 bru\u0161n\u00fd tuk.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Hummus<\/h3>\n<p>Hummus je \u010fal\u0161\u00edm <strong>v\u00fdborn\u00fdm zdrojom bielkov\u00edn a vl\u00e1kniny. <\/strong><\/p>\n<p>Je vyroben\u00fd z c\u00edceru, olivov\u00e9ho oleja, sezamu (tahini), cesnaku a \u010fal\u0161\u00edch ingredienci\u00ed.<\/p>\n<p>M\u00f4\u017eete ho konzumova\u0165 ako <strong>samostatn\u00fd chod so zeleninou, no je aj vhodn\u00fd ako skvel\u00fd dip alebo pr\u00edloha k pe\u010divu.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Zva\u017eujete prechod na bezm\u00e4sit\u00fa stravu alebo ste sa na t\u00fato cestu u\u017e vydali? V tom pr\u00edpade sa v\u00e1m ur\u010dite z\u00eddu inform\u00e1cie o bielkovin\u00e1ch a ich<\/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-8466","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8466","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=8466"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8466\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8466"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8466"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8466"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}