{"id":165845,"date":"2020-04-04T00:00:00","date_gmt":"2020-04-03T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/jakosc-bialek-jak-rozpoznac-ktore-bialko-jest-najlepszej-jakosci\/"},"modified":"2023-08-31T19:54:20","modified_gmt":"2023-08-31T17:54:20","slug":"jakosc-bialek-jak-rozpoznac-ktore-bialko-jest-najlepszej-jakosci","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/jakosc-bialek-jak-rozpoznac-ktore-bialko-jest-najlepszej-jakosci\/","title":{"rendered":"Jako\u015b\u0107 bia\u0142ek &#8211; jak rozpozna\u0107, kt\u00f3re bia\u0142ko jest najlepszej jako\u015bci"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.pl\/blog\/jakosc-bialek-jak-rozpoznac-ktore-bialko-jest-najlepszej-jakosci\/#Biologiczna_dostepnosc_bialka\" title=\"Biologiczna dost\u0119pno\u015b\u0107 bia\u0142ka\">Biologiczna dost\u0119pno\u015b\u0107 bia\u0142ka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.pl\/blog\/jakosc-bialek-jak-rozpoznac-ktore-bialko-jest-najlepszej-jakosci\/#Profil_aminokwasowy\" title=\"Profil aminokwasowy\">Profil aminokwasowy<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>Bia\u0142ka <\/strong> s\u0105 wa\u017cnym sk\u0142adnikiem diety, a ich codzienne spo\u017cycie zapewnia optymalne funkcjonowanie <strong> wielu proces\u00f3w <strong>w naszym ciele. <\/strong><\/strong>Jednak jako\u015b\u0107 bia\u0142ka nie jest taka sama we wszystkich \u017ar\u00f3d\u0142ach, dlatego powinni\u015bmy by\u0107 w stanie to oceni\u0107. Podczas oceny jako\u015bci bia\u0142ka niezb\u0119dne s\u0105 dwa podstawowe kryteria &#8211; dost\u0119pno\u015b\u0107 biologiczna i profil aminokwasowy. W oparciu o te dwa kryteria pojawi\u0142y si\u0119 mi\u0119dzynarodowe skale DIAAS i PDCAAS, kt\u00f3re mog\u0105 kompleksowo ocenia\u0107 \u017ar\u00f3d\u0142a bia\u0142ka i ich udzia\u0142 w ludzkim ciele.<\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC05102.jpg\" alt=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" width=\"700\" height=\"466\" \/><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Biologiczna_dostepnosc_bialka\"><\/span><span style=\"color: #339966;\"><strong>Biologiczna dost\u0119pno\u015b\u0107 bia\u0142ka<br \/>\n<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\"><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Cz\u0105steczki bia\u0142ka sk\u0142adaj\u0105 si\u0119 z \u0142a\u0144cucha <strong> aminokwas\u00f3w<\/strong>, kt\u00f3ry ludzkie cia\u0142o wykorzystuje do r\u00f3\u017cnych cel\u00f3w. <\/span> <span title=\"\"> Og\u00f3lnie cia\u0142o dzia\u0142a z <strong> oko\u0142o 20 aminokwasami<\/strong>, z kt\u00f3rych <strong> 9 jest niezb\u0119dne<\/strong>. <\/span> <span title=\"\"> Oznacza to, \u017ce cia\u0142o <strong> nie jest w stanie wyprodukowa\u0107 ich samodzielnie <\/strong> i dlatego nale\u017cy je dostarczy\u0107<strong> z jedzeniem<\/strong>. Po spo\u017cyciu bia\u0142ka s\u0105 trawione <strong> w \u017co\u0142\u0105dku i jelicie cienkim<\/strong>, gdzie s\u0105 <strong> dzielone na osobne aminokwasy<\/strong>. Organizm dostosowuje je w procesie zwanym <strong> syntez\u0105 bia\u0142ek <\/strong>. Jest to bardzo z\u0142o\u017cony proces, ale najpro\u015bciej m\u00f3wi\u0105c, organizm mo\u017ce dostosowa\u0107 aminokwasy w taki spos\u00f3b, aby m\u00f3c skompilowa\u0107 z nich niekt\u00f3re przydatne bia\u0142ka<strong>. <strong> Dost\u0119pno\u015b\u0107 biologiczna <\/strong> lub <em> biodost\u0119pno\u015b\u0107 <\/em> wyra\u017ca zatem, jak dobrze cia\u0142o <strong> mo\u017ce wykorzystywa\u0107 bia\u0142ko<\/strong>, kt\u00f3re konsumuje.<\/strong><\/span><\/span> <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n<p dir=\"ltr\"><strong>Biodost\u0119pno\u015b\u0107 <\/strong> bia\u0142ka jest okre\u015blana przez <strong> trzy pomiary <\/strong> na podstawie oblicze\u0144 azotu w organizmie <span style=\"color: #ff6600;\">[2] [9] [10] [11]<\/span>:<\/p>\n<ul>\n<li><strong>Warto\u015b\u0107 biologiczna bia\u0142ka (BV) <\/strong> &#8211; mierzy <strong> ile azotu <\/strong> z bia\u0142ka jest teoretycznie <strong> stosowane w tkance mi\u0119\u015bniowej<\/strong>.<\/li>\n<li><strong> Wykorzystanie bia\u0142ka netto (NPU) &#8211; <\/strong> okre\u015bla udzia\u0142 <strong> aminokwas\u00f3w <\/strong> w diecie, kt\u00f3r\u0105 organizm przekszta\u0142ca w bia\u0142ka.<\/li>\n<li><strong>Bilans azotu (NB) <\/strong> &#8211; mo\u017ce by\u0107 dodatni, ujemny lub zerowy. Przy dodatniej warto\u015bci bia\u0142ka dietetyczne s\u0105 wykorzystywane do budowy mi\u0119\u015bni. Warto\u015b\u0107 ujemna oznacza, \u017ce organizm wykorzystuje bia\u0142ko mi\u0119\u015bniowe jako \u017ar\u00f3d\u0142o energii.<\/li>\n<\/ul>\n<p dir=\"ltr\">Nie jeste\u015b fanem oblicze\u0144 i formu\u0142 ? Pomiary BV, NPU i NB oparte s\u0105 na <strong> azocie , kt\u00f3ry jest <strong> wydalany przez osob\u0119 i na podstawie tego okre\u015bla si\u0119 <strong> ile bia\u0142ka to reprezentuje. <\/strong> <\/strong><\/strong>Ostateczn\u0105 liczb\u0119 mo\u017cna por\u00f3wna\u0107 do zu\u017cytego bia\u0142ka, a wynikiem jest biodost\u0119pno\u015b\u0107. Og\u00f3lna biodost\u0119pno\u015b\u0107 obejmuje wyniki BV, NPU i NB. Najbardziej interesuj\u0105c\u0105 warto\u015bci\u0105 jest warto\u015b\u0107 biologiczna bia\u0142ek.<strong><strong><strong> <span style=\"color: #ff6600;\">[<\/span><span style=\"color: #ff6600;\">2]<\/span><\/strong><\/strong><\/strong><\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Facetune_06-01-2020-01-26-22.jpg\" alt=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" width=\"700\" height=\"466\" \/>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\"><strong>Warto\u015b\u0107 biologiczna bia\u0142ek<br \/>\n<\/strong><\/span><\/h3>\n<p dir=\"ltr\"><span class=\"tlid-translation translation\" lang=\"en\"> <span title=\"\"> Cia\u0142o ludzkie otrzymuje <strong> bia\u0142ka w diecie<\/strong>, a s\u0105 one nast\u0119pnie <strong> przetwarzane w przewodzie pokarmowym<\/strong>. <\/span> <span title=\"\"> Nie ka\u017cdy rodzaj bia\u0142ka s\u0142u\u017cy do budowy mi\u0119\u015bni w tym samym stopniu. <\/span> <span title=\"\"> <strong> Warto\u015b\u0107 biologiczna (BV) <\/strong> to <strong> procent sk\u0142adnik\u00f3w od\u017cywczych<\/strong>, z kt\u00f3rych cia\u0142o <strong> mo\u017ce korzysta\u0107<\/strong>.<\/span> <span title=\"\">Wywodzi si\u0119 z obliczenia spo\u017cycia bia\u0142ka, kt\u00f3re wskazuje r\u00f3\u017cnic\u0119 <strong> mi\u0119dzy wzrostem a wydalaniem azotu<\/strong>. <\/span> <span title=\"\"> M\u00f3wi\u0105c wprost, BV wskazuje, jak szybko <strong> i dobrze <\/strong> cia\u0142o mo\u017ce <strong> wykorzysta\u0107 zu\u017cyte bia\u0142ko<\/strong>.<\/span> <\/span><span style=\"color: #ff6600;\">[4]<\/span><\/p>\n<p dir=\"ltr\">Wywodzi si\u0119 ona z obliczenia spo\u017cycia bia\u0142ka, kt\u00f3re wskazuje r\u00f3\u017cnic\u0119 <strong> mi\u0119dzy wzrostem a wydalaniem azotu<\/strong>. <span title=\"\"> M\u00f3wi\u0105c wprost, BV wskazuje, jak szybko <strong> i dobrze <\/strong> cia\u0142o mo\u017ce <strong> wykorzysta\u0107 zu\u017cyte bia\u0142ko<\/strong>. Do najpopularniejszych nale\u017c\u0105 serwatka <span style=\"color: #ff6600;\"><a title=\"Just Whey 1000 g - GymBeam\" href=\"https:\/\/gymbeam.pl\/bialko-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">koncentrat<\/span><\/a><\/span> i <span style=\"color: #ff6600;\"><a title=\"Protein Pure IsoWhey - GymBeam\" href=\"https:\/\/gymbeam.pl\/izolat-bialka-serwatkowego-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">izolat<\/span><\/a><\/span>. Aby uzyska\u0107 lepszy obraz, przedstawiamy tabel\u0119 z ocen\u0105 bia\u0142ka <span style=\"color: #ff6600;\">[4]<\/span>:<\/span><\/p>\n<div dir=\"ltr\" align=\"left\"> <img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-535786572_1.jpg\" alt=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" width=\"700\" height=\"466\" \/><\/div>\n<div dir=\"ltr\" align=\"left\">\n<div class=\"datagrid\">\n<table>\n<thead>\n<tr>\n<th class=\"s\" style=\"text-align: center;\">\u0179r\u00f3d\u0142o bia\u0142ka<\/th>\n<th style=\"text-align: center;\">BV ocena bia\u0142ka<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\n<p dir=\"ltr\">Izolat serwatki<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">159<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Koncentrat serwatki<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">104<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Jajka (ca\u0142e)<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">100<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Jajka (tylko bia\u0142ko)<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">88<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Kurczak \/ Mi\u0119so Indycze<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">79<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Kazeina (suplement diety)<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">77<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Bia\u0142ko sojowe (suplement diety)<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">74<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Ryby<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">70<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Wo\u0142owina (chuda)<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">69<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Mleko krowie<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">60<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Bia\u0142y ry\u017c<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">56<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Orzechy<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">55<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Kukurydza<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">36<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Ziemniak<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">34<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p dir=\"ltr\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-535786572_1.jpg\" alt=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" width=\"700\" height=\"466\" \/><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Profil_aminokwasowy\"><\/span><span style=\"color: #339966;\"><strong>Profil aminokwasowy<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\">Jak wspomniano powy\u017cej, cz\u0105steczki <strong> bia\u0142ka <\/strong> sk\u0142adaj\u0105 si\u0119 z \u0142a\u0144cuch\u00f3w aminokwasowych. Niekt\u00f3re z nich s\u0105 <strong> tworzone przez sam organizm, a inne pochodz\u0105 z diety<\/strong>. Rodzaj aminokwas\u00f3w, kt\u00f3rych organizm nie mo\u017ce syntetyzowa\u0107, nazywa si\u0119 <strong> niezb\u0119dnymi<\/strong>. Nale\u017cy do nich 9 aminokwas\u00f3w <span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n<ul>\n<li>Leucyna<\/li>\n<li>Izoleucyna<\/li>\n<li>Walina<\/li>\n<li>Histydyna<\/li>\n<li>Lizyna<\/li>\n<li>Metionina<\/li>\n<li>Fenyloalanina<\/li>\n<li>Treonina<\/li>\n<li>Tryptofan<\/li>\n<\/ul>\n<p dir=\"ltr\">Najwa\u017cniejszymi aminokwasami dla wzrostu i utrzymania masy mi\u0119\u015bniowej s\u0105 tak zwane <span style=\"color: # ff6600;\"> <a title=\"BCAAs - GymBeam\" href=\"https:\/\/gymbeam.pl\/aminokwasy\" rel=\"noopener\"> <span style=\"color: # ff6600;\"> BCAA, <\/span> <\/a> <\/span> <strong> aminokwasy rozga\u0142\u0119zione<\/strong>. Nale\u017c\u0105 do nich <strong> leucyna, izoleucyna i walina<\/strong>, przy czym <strong> leucyna <\/strong> ma najbardziej znacz\u0105cy efekt anaboliczny. Bardzo wa\u017cnym kryterium wyboru \u017ar\u00f3d\u0142a bia\u0142ka jest <strong> profil aminokwasowy<\/strong>, kt\u00f3ry reprezentuje zawarto\u015b\u0107 aminokwas\u00f3w w bia\u0142ku. Dla lepszej orientacji przedstawiamy tabel\u0119 z przegl\u0105dem zawarto\u015bci aminokwas\u00f3w <strong> w r\u00f3\u017cnych \u017ar\u00f3d\u0142ach bia\u0142ka <\/strong> i ich zalecanej dziennej dawki <strong>dla ludzi <span style=\"color: #ff6600;\">[2] <\/span><\/strong><\/p>\n<div dir=\"ltr\" style=\"text-align: left;\" align=\"left\">\n<div class=\"datagrid\">\n<table>\n<thead>\n<tr>\n<th class=\"s\" style=\"text-align: center;\"><\/th>\n<th style=\"text-align: center;\" rowspan=\"2\">mg\/kg\/day*<\/th>\n<th class=\"s\" style=\"text-align: center;\" colspan=\"5\">mg\/g bia\u0142ka<\/th>\n<\/tr>\n<tr>\n<th class=\"s\" style=\"text-align: center;\"><\/th>\n<th style=\"text-align: center;\">mleko<\/th>\n<th class=\"s\" style=\"text-align: center;\">groszek<\/th>\n<th class=\"s\" style=\"text-align: center;\">ry\u017c<\/th>\n<th class=\"s\" style=\"text-align: center;\">soja<\/th>\n<th class=\"s\" style=\"text-align: center;\">serwatka<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\n<p dir=\"ltr\">Histydyna<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">10<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">30<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">17<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">24<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">26<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">21<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Izoleucyna<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">20<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">50<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">54<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">40<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">43<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">59<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Leucyna<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">39<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">97<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">97<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">88<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">80<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">116<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Lizyna<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">30<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">80<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">83<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">33<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">60<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">102<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Metionina<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">10<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">27<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">5<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">29<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">10<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">23<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Fenyloalanina (+ Tyrozyna)<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">25<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">99<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">94<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">111<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">90<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">66<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Treonina<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">15<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">47<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">43<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">38<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">37<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">76<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Tryptofan<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">4<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">13<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">11<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">14<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">13<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">20<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Walina<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">26<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">58<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">81<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">55<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">44<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">58<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p dir=\"ltr\">* zawarto\u015b\u0107 aminokwas\u00f3w na kilogram masy cia\u0142a na dzie\u0144<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Moln_r_P_ter_5_.jpg\" alt=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" width=\"700\" height=\"466\" \/>\n<p dir=\"ltr\">W zale\u017cno\u015bci od zawarto\u015bci aminokwas\u00f3w \u017ar\u00f3d\u0142a bia\u0142ka mo\u017cna podzieli\u0107 na 2 grupy <span style=\"color: # ff6600;\"> [3]:<\/span><\/p>\n<ol>\n<li><strong>Pe\u0142nowartosciowe bia\u0142ka <\/strong> &#8211; zawieraj\u0105 wszystkie niezb\u0119dne aminokwasy, w\u015br\u00f3d nich s\u0105 g\u0142\u00f3wnie produkty pochodzenia zwierz\u0119cego, takie jak mi\u0119so, produkty mleczne i jaja.<\/li>\n<li><strong> Niepe\u0142nowarto\u015bciowe bia\u0142ka &#8211; <\/strong> zawieraj\u0105 co najmniej <strong> jeden niezb\u0119dny aminokwas<\/strong>, w\u015br\u00f3d nich s\u0105 bia\u0142ka pochodzenia ro\u015blinnego, takie jak ro\u015bliny str\u0105czkowe <strong> i p\u0142atki<\/strong>.<\/li>\n<\/ol>\n<p><strong> <\/strong><\/p>\n<p dir=\"ltr\"><strong>Biodost\u0119pno\u015b\u0107j<\/strong>est nadal popularn\u0105 postaci\u0105 , szczeg\u00f3lnie w mediach i jako cz\u0119\u015b\u0107 materia\u0142\u00f3w promocyjnych. Opiera si\u0119 ona na dw\u00f3ch za\u0142o\u017ceniach, kt\u00f3re zosta\u0142y zakwestionowane<strong><strong> <span style=\"color: #ff6600;\">[2]<\/span>:<\/strong><\/strong><\/p>\n<ol>\n<li>Bia\u0142ka s\u0105 <strong> jedynym \u017ar\u00f3d\u0142em azotu <\/strong> w organizmie.<\/li>\n<li><strong> Bia\u0142ka niewykluczone <\/strong> s\u0142u\u017c\u0105 do <strong> produkcji bia\u0142ek ustrojowych.<\/strong><\/li>\n<\/ol>\n<p><strong><br \/>\n<\/strong><\/p>\n<p dir=\"ltr\">Powodem tego niedowierzania jest fakt, \u017ce <strong> strawione bia\u0142ko <\/strong> mo\u017ce zosta\u0107 <strong> przekszta\u0142cone w glukoz\u0119 <\/strong> w organizmie, a dzieje si\u0119 tak w przypadku <strong> szybko trawionego bia\u0142ka. <\/strong>Bardziej obiektywnymi sposobami oceny bia\u0142ek s\u0105 skale<strong> <strong> PDCAAS i DIAAS <\/strong><span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #000000;\"><strong>.<\/strong><\/span><\/strong><\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_TC309125.jpg\" alt=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" width=\"700\" height=\"466\" \/>\n<p>Eksperci wol\u0105 nowe skale biodost\u0119pno\u015bci &#8211; <strong> PDCAAS i DIAAS<\/strong>, poniewa\u017c oba dotycz\u0105 nie tylko strawno\u015bci, ale tak\u017ce <strong>profilu aminokwas\u00f3w.<\/strong> Skal\u0119 <strong> PDCAAS <\/strong> (Skorygowana strawno\u015b\u0107 bia\u0142ka w wyniku oceny aminokwas\u00f3w) mo\u017cna t\u0142umaczy\u0107 jako strawno\u015b\u0107 bia\u0142ka <strong> w odniesieniu do aminokwas\u00f3w<\/strong>. Skala jest u\u017cywana przez <strong> \u015awiatow\u0105 Organizacj\u0119 Zdrowia (WHO)<\/strong>. <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n<p>Organizacja ds. Wy\u017cywienia i Rolnictwa <strong>PDCAAS <\/strong> sta\u0142a si\u0119 substytutem biodost\u0119pno\u015bci, poniewa\u017c <strong> bierze pod uwag\u0119 profil aminokwasowy i strawno\u015b\u0107<\/strong>. Skr\u00f3t <strong> DIAAS <\/strong> (Digestible Indispensable Amino Acid Score) oznacza w wolnym t\u0142umaczeniu warto\u015b\u0107 <strong> niezb\u0119dnych do strawienia niezb\u0119dnych aminokwas\u00f3w<\/strong>.<\/p>\n<p dir=\"ltr\">R\u00f3\u017cnica mi\u0119dzy tymi wska\u017anikami bia\u0142ka znajduje si\u0119 w pr\u00f3bce, na podstawie kt\u00f3rej okre\u015blaj\u0105 one warto\u015b\u0107 bia\u0142ka. <strong> PDCAAS  <\/strong>bia\u0142ka jest oceniane z ka\u0142u, a <strong>DIAAS<\/strong>  z zawarto\u015bci l\u0119d\u017awiowej, kt\u00f3ra jest ostatni\u0105 cz\u0119\u015bci\u0105 jelita cienkiego. PDCAAS wyra\u017ca zawarto\u015b\u0107 strawionego bia\u0142ka po przej\u015bciu przez jelito cienkie i grube, DIAAS mierzy zawarto\u015b\u0107 bia\u0142ka po przej\u015bciu tylko przez jelito cienkie<strong><strong>. <span style=\"color: #ff6600;\">[2] <\/span><\/strong><\/strong><\/p>\n<p dir=\"ltr\">Wynik skali DIAAS to procent jako\u015bci bia\u0142ka, kt\u00f3ry mo\u017cna podzieli\u0107 na 3 podstawowe grupy <span style=\"color: # ff6600;\"> [6] <\/span>:<\/p>\n<ul>\n<li><strong> 100 i wi\u0119cej% <\/strong> &#8211; bia\u0142ko wysokiej (doskona\u0142ej) jako\u015bci<\/li>\n<li><strong> 75 &#8211; 100% <\/strong> &#8211; bia\u0142ko dobrej jako\u015bci<\/li>\n<li><strong> mniej ni\u017c 75% <\/strong> &#8211; bia\u0142ko niskiej jako\u015bci<\/li>\n<\/ul>\n<p dir=\"ltr\">DIAAS to <strong> najnowocze\u015bniejszy spos\u00f3b oceny jako\u015bci bia\u0142ka, dla lepszej orientacji przedstawiamy \u017ar\u00f3d\u0142a bia\u0142ka DIAAS, kt\u00f3re s\u0105 oceniane na podstawie strawno\u015bci bia\u0142ka <strong> i ich zawarto\u015bci aminokwas\u00f3w. <\/strong> <span style=\"color: #ff6600;\">[7]<span style=\"color: #000000;\"><strong>.<\/strong><\/span><\/span><\/strong><\/p>\n<div dir=\"ltr\" align=\"left\">\n<div class=\"datagrid\" style=\"text-align: center;\">\n<table>\n<thead>\n<tr>\n<th class=\"s\" style=\"text-align: center;\"><\/th>\n<th style=\"text-align: center;\">DIAAS (%)<\/th>\n<th class=\"s\" style=\"text-align: center;\">Jako\u015b\u0107 bia\u0142ka<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\n<p dir=\"ltr\">Pe\u0142ne mleko w proszku<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">143<\/p>\n<\/td>\n<td>Wysoka<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Koncentrat bia\u0142ka mleka<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">118<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">Wysoka<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Pe\u0142ne mleko<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">114<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">Wysoka<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Jajko na twardo<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">113<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">Wysoka<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Wo\u0142owina<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">111<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">Wysoka<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Izolat serwatki<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">109<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">Wysoka<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Pier\u015b z kurczaka<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">108<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">Wysoka<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Koncentrat serwatki<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">98, 3<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">Dobra<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Bia\u0142ko groszku<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">91, 5<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">Dobra<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Bia\u0142ko soi<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">90<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">Dobra<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Ciecierzyca<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">83<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">Dobra<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Ry\u017c (gotowany)<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">59<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">Niska<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Migda\u0142y<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">40<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">Niska<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\">Platki kukurydziane<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">10<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">Niska<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" title=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/WhatsApp_Image_2020-02-03_at_10.29.52.jpeg\" alt=\"High-Quality Protein - How to Find Out Which Source of Protein is the Best Quality One?\" width=\"500\" height=\"706\" \/><\/p>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\"><strong>Co sprawia, \u017ce bia\u0142ko jest \u017ar\u00f3d\u0142em wysokiej jako\u015bci ?<\/strong><\/span><\/h3>\n<p dir=\"ltr\">Niekt\u00f3rzy ludzie my\u015bl\u0105 o ca\u0142ym procesie, zaczynaj\u0105c od wstrz\u0105su bia\u0142ka i ko\u0144cz\u0105c na wzro\u015bcie masy mi\u0119\u015bniowej. Ale aby utrzyma\u0107 mas\u0119 mi\u0119\u015bniow\u0105, bia\u0142ko musi pokona\u0107 swoj\u0105 podr\u00f3\u017c. Bia\u0142ka z po\u017cywienia s\u0105 trawione przez soki \u017co\u0142\u0105dkowe, enzymy i inne sk\u0142adniki, a nast\u0119pnie s\u0105 ci\u0119te na aminokwasy. Dopiero wtedy dostaj\u0105 si\u0119 do krwioobiegu i s\u0105 transportowane do tkanek, gdzie \u201eprzyczepiaj\u0105 si\u0119\u201d do wi\u0119kszych cz\u0105steczek bia\u0142ka. Bia\u0142ko wysokiej jako\u015bci zale\u017cy od trzech podstawowych funkcji <strong><span style=\"color: #ff9900;\">[12]<\/span>:<\/strong><\/p>\n<ul>\n<li><strong>strawno\u015b\u0107 bia\u0142ka <\/strong> (czy twoje cia\u0142o je rozk\u0142ada?)<\/li>\n<li><strong>zawarto\u015b\u0107 aminokwas\u00f3w <\/strong> (jakie aminokwasy s\u0105 zawarte w bia\u0142kach)<\/li>\n<li><strong> dost\u0119pno\u015b\u0107 aminokwas\u00f3w do wspierania funkcji metabolicznych <\/strong> (czy Tw\u00f3j organizm mo\u017ce u\u017cywa\u0107 aminokwas\u00f3w?)<\/li>\n<\/ul>\n<p dir=\"ltr\">Niezale\u017cnie od tego, czy wolisz bia\u0142ko <strong> o niskiej, dobrej<\/strong>, czy <strong> wysokiej jako\u015bci<\/strong>, zdecydowanie pami\u0119taj o nast\u0119puj\u0105cych rzeczach<span style=\"color: #ff9900;\">[12]<\/span>:<\/p>\n<ol>\n<li>Ilo\u015b\u0107 bia\u0142ek, kt\u00f3rych potrzebujesz <strong>, zale\u017cy od jako\u015bci bia\u0142ek <\/strong>, kt\u00f3re spo\u017cywasz.<\/li>\n<li>Je\u015bli spo\u017cywasz bia\u0142ka<strong> g\u0142\u00f3wnie pochodzenia ro\u015blinnego <strong>, <\/strong><\/strong>powiniene\u015b zwi\u0119ksza\u0107 dzienne spo\u017cycie bia\u0142ka , poniewa\u017c s\u0105 one <strong>ni\u017cszej jako\u015bci.<\/strong><\/li>\n<li>Je\u015bli jeste\u015b <strong> wegetarianinem lub weganinem <\/strong>, spr\u00f3buj mie\u0107 <strong> zr\u00f3\u017cnicowan\u0105 diet\u0119<\/strong>. Nie zaszkodzi te\u017c <strong> zna\u0107 profil aminokwasowy ka\u017cdego \u017ar\u00f3d\u0142a bia\u0142ka<\/strong>.<\/li>\n<\/ol>\n<p dir=\"ltr\">R\u00f3\u017cnicowanie bia\u0142ek nie ma na celu przekierowania ludzi tylko do <strong> wysokiej jako\u015bci \u017ar\u00f3d\u0142a bia\u0142ka <\/strong> ani wykluczenia \u017ar\u00f3de\u0142 \u017cywno\u015bci <strong> o niskiej zawarto\u015bci bia\u0142ka<\/strong>. Wa\u017cniejsze jest zapewnienie zr\u00f3\u017cnicowanej diety <strong>i codziennego spo\u017cycia z\u0142o\u017conych bia\u0142ek<\/strong>. Zbuduj diet\u0119, aby <strong> codziennie przyjmowa\u0107 wystarczaj\u0105c\u0105 ilo\u015b\u0107 aminokwas\u00f3w<\/strong>, aby zapewni\u0107 prawid\u0142owe funkcjonowanie organizmu i <strong> osi\u0105gn\u0105\u0107 swoje cele fitness<\/strong>.<\/p>\n<div><\/div>\n<\/div>\n<\/div>\n<\/div>\n<h3 dir=\"ltr\"><strong><span style=\"color: #ff6600;\">\u0179r\u00f3d\u0142a:<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[1]<\/span> Jillian Kubala &#8211; Niezb\u0119dne aminokwasy: definicja, korzy\u015bci i \u017ar\u00f3d\u0142a \u017cywno\u015bci &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.healthline.com\/nutrition\/essential-amino-acids\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.healthline.com\/nutrition\/essential-amino-acids<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[2]<\/span> Alex Leaf &#8211; Jak mo\u017cesz oceni\u0107 jako\u015b\u0107 bia\u0142ka ? &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/examine.com\/nutrition\/rating-proteins\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/examine.com\/nutrition\/rating-proteins\/<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[3]<\/span> Yvette Brazier &#8211; Ile bia\u0142ka potrzebuje dana osoba ? &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/196279.php\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.medicalnewstoday.com\/articles\/196279.php<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[4]<\/span>SKALA WARTO\u015aCI BIOLOGICZNEJ BIA\u0141KA &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.greatneckfitness.com\/images\/GNF-Protein-Value-BV.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.greatneckfitness.com\/images\/GNF-Protein-Value-BV.pdf<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[5]<\/span> Schaafsma G &#8211; Wynik aminokwasowy skorygowany o strawno\u015b\u0107 bia\u0142ka <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10867064\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10867064<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[6]<\/span> O DIAAS &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.diaascalculator.com\/about-us\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.diaascalculator.com\/about-us\/<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[7]<\/span> 100% Wynik aminokwasowy &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.mondoscience.com\/blog\/2017\/10\/25\/100-amino-acid-score\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.mondoscience.com\/blog\/2017\/10\/25\/100-amino-acid-score<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[8]<\/span> Biodost\u0119pno\u015b\u0107 i strawno\u015b\u0107 bia\u0142ka: co powiniene\u015b wiedzie\u0107 &#8211; <span style=\"color: #ff6600;\"><a href=\"http:\/\/beelitenutrition.com\/2016\/04\/protein-bioavailability-what-you-should-know\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">http:\/\/beelitenutrition.com\/2016\/04\/protein-bioavailability-what-you-should-know\/<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[9]<\/span> JAKO\u015a\u0106 BIA\u0141KA \u2013 4 NAJWA\u017bNIEJSZE METRYKI- <span style=\"color: #ff6600;\"><a href=\"https:\/\/labdoor.com\/article\/protein-quality-the-4-most-important-metrics\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/labdoor.com\/article\/protein-quality-the-4-most-important-metrics<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[10]<\/span>Kalkulator bilansu azotu &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.surgicalcriticalcare.net\/Resources\/nitrogen.php\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.surgicalcriticalcare.net\/Resources\/nitrogen.php<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[11]<\/span> Jay R. Hoffman, Michael J. Falvo &#8211; Bia\u0142ko \u2013 Kt\u00f3re jest najlepsze ? &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3905294\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3905294\/<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[12]<\/span> Pamela Nisevich Bede &#8211; CO JEST \u201cWYSOKOJAKO\u015aCIOWYM \u201d BIA\u0141KIEM ? &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.bornfitness.com\/high-quality-protein\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.bornfitness.com\/high-quality-protein\/<\/span><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bia\u0142ko wysokiej jako\u015bci to etykieta bia\u0142ka o najlepszej jako\u015bci. Przeczytaj o strawno\u015bci i profilu aminokwas\u00f3w, kt\u00f3re okre\u015blaj\u0105 jako\u015b\u0107 bia\u0142ka. <\/p>\n","protected":false},"author":25,"featured_media":110650,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[126],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-165845","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-suplementy-diety","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jako\u015b\u0107 bia\u0142ek - jak rozpozna\u0107, kt\u00f3re bia\u0142ko jest najlepszej jako\u015bci - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Bia\u0142ko wysokiej jako\u015bci to etykieta bia\u0142ka o najlepszej jako\u015bci. 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