{"id":168009,"date":"2018-08-03T00:00:00","date_gmt":"2018-08-02T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/5-upozoravajucih-signala-da-imate-nedostatak-proteina\/"},"modified":"2023-09-07T20:49:56","modified_gmt":"2023-09-07T18:49:56","slug":"5-upozoravajucih-signala-da-imate-nedostatak-proteina","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/5-upozoravajucih-signala-da-imate-nedostatak-proteina\/","title":{"rendered":"5 upozoravaju\u0107ih signala da imate nedostatak proteina"},"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.hr\/blog\/5-upozoravajucih-signala-da-imate-nedostatak-proteina\/#5_upozoravajucih_signala_nedostatka_proteina\" title=\"5 upozoravaju\u0107ih signala nedostatka proteina\">5 upozoravaju\u0107ih signala nedostatka proteina<\/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.hr\/blog\/5-upozoravajucih-signala-da-imate-nedostatak-proteina\/#Koji_su_moguci_uzroci_nedostatka_proteina\" title=\"Koji su mogu\u0107i uzroci nedostatka proteina?\">Koji su mogu\u0107i uzroci nedostatka proteina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/5-upozoravajucih-signala-da-imate-nedostatak-proteina\/#Koja_je_preporucena_dnevna_doza_proteina\" title=\"Koja je preporu\u010dena dnevna doza proteina?\">Koja je preporu\u010dena dnevna doza proteina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/5-upozoravajucih-signala-da-imate-nedostatak-proteina\/#Koji_su_najbolji_izvori_bjelancevina\" title=\"Koji su najbolji izvori bjelan\u010devina?\">Koji su najbolji izvori bjelan\u010devina?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Protein je klju\u010dna makro hranjiva tvar koja <strong>poma\u017ee kod gradnje mi\u0161i\u0107ne mase i istodobno \u0161titi i regenerira mi\u0161i\u0107na vlakna od o\u0161te\u0107enja<\/strong>. Predstavlja gra\u0111evinski materijal ne samo za mi\u0161i\u0107e, nego i za kosti, hrskavice i tkiva. Me\u0111utim, proteini imaju i mno\u0161tvo ostalih prednosti, kao naprimjer oja\u010danje imunolo\u0161kog sustava, ispravna regulacija hidratacije organizma ili<strong> produkcija enzima i hormona.<\/strong> Dakle, jasno je da protein ima u na\u0161em tijelu nenadomjestivu ulogu.<strong> Ali kako \u0107emo saznati da imamo nedostatak proteina i \u0161to tomu mo\u017ee biti uzrok?<\/strong><\/p>\n<div>\n<p dir=\"ltr\">\n<p dir=\"ltr\"><span style=\"color: #339966;\"><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 upozoravaju\u0107ih signala da imate nedostatak proteina\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-909946486.jpg\" alt=\"5 upozoravaju\u0107ih signala da imate nedostatak proteina\" width=\"700\" height=\"469\" \/><\/strong><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #339966;\"><strong> <\/strong><\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"5_upozoravajucih_signala_nedostatka_proteina\"><\/span><span style=\"color: #339966;\"><strong>5 upozoravaju\u0107ih signala nedostatka proteina<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\">Pripremili smo za vas 5 naj\u010de\u0161\u0107ih signala koji se javljaju kod nedostatka proteina u na\u0161em tijelu. <strong>Pogledajmo ih sada zajedno.<\/strong><\/p>\n<p dir=\"ltr\">\n<p dir=\"ltr\">\n<h3 dir=\"ltr\"><strong>1. Problemi s ko\u017eom lica, s noktima i kosom<\/strong><\/h3>\n<p dir=\"ltr\">\n<h2 dir=\"ltr\"><\/h2>\n<div>\n<p dir=\"ltr\">Jedan od glavnih simptoma <strong>proteinskog deficita<\/strong> je lomljivost kose i njezino padanje<span style=\"color: #ff6600;\"> [1]<\/span>. Ponekad se mo\u017ee pojaviti i izblijedjelost vlasi\u0161ta. <strong>Nedostatak proteina negativno utje\u010de na ko\u017eu lica te se mogu pojaviti fleke i ko\u017ea mo\u017ee pocrvenjet<\/strong>i. Nokti kojima je protein potreban kako bi osigurao njihovu otpornost, imaju tendenciju cijepati i lomiti se.<span style=\"color: #ff6600;\"> [2]<\/span><\/p>\n<p dir=\"ltr\">\n<\/div>\n<\/div>\n<div>\n<p dir=\"ltr\">\n<h3 dir=\"ltr\"><strong>2. Gubitak mi\u0161i\u0107ne mase<\/strong><\/h3>\n<p dir=\"ltr\">Mi\u0161i\u0107i su <strong>najve\u0107a zaliha proteina u na\u0161em tijelu.<\/strong> Zato, ako tijelo ne prima dovoljnu koli\u010dinu proteina, po\u010dinje<strong> koristiti bjelan\u010devine koje se nalaze u mi\u0161i\u0107noj masi<\/strong>. To vodi do njezinog prekomjernog gubitka, a tako\u0111er uzrok je gubitka produktivnosti.<strong> \u010cak samo blagi nedostatak proteina kod starijih ljudi uzrokuje gubitak mi\u0161i\u0107ne mase<\/strong>. To je pokazala i studija koja je otkrila da su starije \u017eene i mu\u0161karci, koji nisu uzimali dovoljnu koli\u010dinu proteina, imali tendenciju br\u017ee gubiti mi\u0161i\u0107nu masu, ponekad \u010dak i u ve\u0107im koli\u010dinama.<span style=\"color: #ff6600;\"> [3] <\/span>To je bilo potvr\u0111eno i drugom studijom u kojoj pove\u0107ani unos proteina usporava degeneraciju mi\u0161i\u0107a kod starijih ljudi.<span style=\"color: #ff6600;\"> [4] <\/span><\/p>\n<div>\n<p dir=\"ltr\">\n<h3 dir=\"ltr\"><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 upozoravaju\u0107ih signala da imate nedostatak proteina\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-931661618.jpg\" alt=\"5 upozoravaju\u0107ih signala da imate nedostatak proteina\" width=\"700\" height=\"466\" \/><\/strong><\/h3>\n<p dir=\"ltr\"><strong> <\/strong><\/p>\n<h3 dir=\"ltr\"><strong>3. Pove\u0107ana sklonost infekcijama i oboljenjima<\/strong><\/h3>\n<\/div>\n<p dir=\"ltr\">Nedostatak bjelan\u010devina mo\u017ee tako\u0111er negativno utjecati na otpornost imunolo\u0161kog sustava. <strong>Oslabljen imunitet mo\u017ee voditi ka ve\u0107oj sklonosti raznim vrstama infekcija i oboljenja<\/strong>. <span style=\"color: #ff6600;\">[5]<\/span> Na mladim je mu\u0161karcima bilo provedeno istra\u017eivanje koje je pokazalo da mladi organizam mo\u017ee probavljati protein br\u017ee, \u0161to doprinosi tomu da je imunitet<strong> oja\u010dan gotovo istog trena<\/strong>. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n<div>\n<p dir=\"ltr\">\n<h3 dir=\"ltr\"><strong>4. Stalno se osje\u0107ate umorni<\/strong><\/h3>\n<p dir=\"ltr\">Aminokiseline koje protein sadr\u017ei va\u017ene su ne samo <strong>za pobolj\u0161anje rasta mi\u0161i\u0107ne mase,<\/strong> ali i za transport kisika u krvo\u017eilni sustav. Nedostatak proteina mo\u017ee uzrokovati stanje da <strong>u krvo\u017eilni sustav dolazi manje kisika \u0161to prouzrokuje osje\u0107aj umora<\/strong>, iscrpljenosti i slabosti. Dodatno, ako imamo nedostatak proteina, na\u0161e ga tijelo po\u010dinje primati od mi\u0161i\u0107a, \u0161to mo\u017ee negativno djelovati na na\u0161u energiju. <span style=\"color: #ff6600;\">[7] <\/span><\/p>\n<h3 dir=\"ltr\"><\/h3>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 upozoravaju\u0107ih signala da imate nedostatak proteina\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-649730480_1.jpg\" alt=\"5 upozoravaju\u0107ih signala da imate nedostatak proteina\" width=\"700\" height=\"467\" \/>\n<\/div>\n<h3 dir=\"ltr\"><strong>5. Ote\u017eano zacjeljivanje rana i mi\u0161i\u0107nih tkiva<\/strong><\/h3>\n<p dir=\"ltr\">Proteini sami o sebi veoma su va\u017eni za tvorbu i obnovu mi\u0161i\u0107nih vlakana. <strong>Nedovoljan unos proteina mo\u017ee uzrokovati da Va\u0161i mi\u0161i\u0107i ne\u0107e biti poslije napornog treninga sposobni brzo se regenerirati<\/strong>, a zahtijevat \u0107e dugotrajniji odmor. Tako\u0111er mo\u017ee uzrokovati dulje zacjeljivanje rana i ko\u0161tanih fraktura.<span style=\"color: #ff6600;\"> [8]<\/span><\/p>\n<p dir=\"ltr\">\n<div>\n<p dir=\"ltr\">\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Koji_su_moguci_uzroci_nedostatka_proteina\"><\/span><strong><span style=\"color: #339966;\">Koji su mogu\u0107i uzroci nedostatka proteina?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n<p dir=\"ltr\">Poznajemo odmah nekoliko mogu\u0107ih uzroka nedostatka proteina.<strong> Naj\u010de\u0161\u0107i uzrok nedovoljan je unos bjelan\u010devina iz prehrane<\/strong>. U ovome smjeru trebali bi ve\u0107u pozornost obratiti <strong>ponajprije vegetarijanci i vegani koji ne konzumiraju meso niti ribe bogate bjelan\u010devinama.<\/strong> Osim toga mo\u017ee nedostatak proteina prouzrokovati i oboljenje jetre, bubrega, sindrom malapsorpcije (oboljenje kod kojeg dolazi do naru\u0161avanja apsorpcije hranjivih tvari u crijevima) ili rak.<span style=\"color: #ff6600;\"> [9] <\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Koja_je_preporucena_dnevna_doza_proteina\"><\/span><span style=\"color: #339966;\"><strong>Koja je preporu\u010dena dnevna doza proteina?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\">Preporu\u010dena dnevna doza proteina ovisi o Va\u0161em zdravstvenom stanju ili tjelesnom optere\u0107enju. Preporu\u010denu dnevnu dozu mogu\u0107e je razdijeliti na sljede\u0107i na\u010din:<\/p>\n<p dir=\"ltr\">\n<p dir=\"ltr\">\n<ul>\n<li> Ako ste zdravi  i imate primjerenu tjelesnu te\u017einu morate primati <strong>1,2 do 1,8 grama proteina na kilogram Va\u0161e tjelesne te\u017eine.<\/strong><\/li>\n<li>Ako ste zdrav, <strong>aktivan sporta\u0161<\/strong> i \u017eelite odr\u017eati Va\u0161u tjelesnu te\u017einu, trebali biste primiti <strong>1,4 do 2,2 grama proteina na kilogram Va\u0161e tjelesne te\u017eine.<\/strong> Unijeti \u0161to ve\u0107u koli\u010dinu proteina trebali bi se potruditi atleti\u010dari i bodibilderi.<\/li>\n<li>Ako imate <strong>primjerenu tjelesnu te\u017einu,<\/strong> aktivni ste i \u017eelite izgraditi mi\u0161i\u0107nu masu, uzimajte <strong>1,4 do 3,3 grama proteina na kilogram Va\u0161e tjelesne te\u017eine<\/strong>. Unos ve\u0107i od 2,6 grama proteina na kilogram mo\u017eda ne\u0107e direktno voditi ka enormnom porastu mi\u0161i\u0107ne mase, ali mo\u017ee minimalizirati koli\u010dinu masti kod prekomjernog jedenja koje \u0107e gradnja mi\u0161i\u0107ne mase zahtijevati.<\/li>\n<li>Ako ste zdravi, <strong>aktivni i trudite se reducirati svoju tjelesnu te\u017einu,<\/strong> trebali biste primiti<strong> 2,2 do 3,3 grama proteina<\/strong> na kilogram Va\u0161e tjelesne te\u017eine.<\/li>\n<li>Ako ste pretili ili patite od <strong>prekomjernih kilograma, pogodno je primati 1,2 do 1,5 grama bjelan\u010devina<\/strong> na kilogram Va\u0161e tjelesne te\u017eine.<\/li>\n<li>Ako ste trudna trebali biste primit<strong>i 1,66 do 1,77 grama bjelan\u010devina<\/strong> na kilogram Va\u0161e tjelesne te\u017eine.<span style=\"color: #ff6600;\"> [10] <\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\"> <\/span><\/p>\n<\/div>\n<div>\n<p><span style=\"color: #339966;\"><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Koja je preporu\u010dena dnevna doza proteina?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-927268454.jpg\" alt=\"Koja je preporu\u010dena dnevna doza proteina?\" width=\"700\" height=\"476\" \/><\/strong><\/span><\/p>\n<p><span style=\"color: #339966;\"><strong> <\/strong><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Koji_su_najbolji_izvori_bjelancevina\"><\/span><span style=\"color: #339966;\"><strong>Koji su najbolji izvori bjelan\u010devina?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n<div>\n<p dir=\"ltr\">Najprirodniji izvor proteina je prehrana bogata bjelan\u010devinama. Me\u0111u namirnice s najve\u0107im sadr\u017eajem bjelan\u010devina svrstavaju se (na 100 g):<\/p>\n<ul>\n<li>jaja &#8211; 13 g<\/li>\n<li>pile\u0107e i pure\u0107e meso &#8211; 30 g<\/li>\n<li>tuna &#8211; 26 g<\/li>\n<li>losos &#8211; 25,5 g<\/li>\n<li>gr\u010dki jogurt &#8211; 6 g<\/li>\n<li>mlijeko &#8211; 6 g<\/li>\n<li><a title=\"Orasi i sjemenke\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noopener noreferrer\">orasi i sjemenke<\/a> &#8211; 33 g<\/li>\n<li>grah &#8211; 17 g<\/li>\n<li>gove\u0111e meso &#8211; 36 g<span style=\"color: #ff6600;\"> [11]<\/span><\/li>\n<\/ul>\n<div><span style=\"color: #ff6600;\"> <\/span><\/div>\n<div>\n<p dir=\"ltr\">Me\u0111utim, ne uvijek smo <strong>sposobni primiti potrebnu koli\u010dinu bjelan\u010devina iz prehrane<\/strong>, a upravo zato tu su <strong>prehrambeni dodaci<\/strong> koji su dostupni u razli\u010ditim oblicima.<\/p>\n<p dir=\"ltr\">\n<div>\n<p dir=\"ltr\">\n<p dir=\"ltr\">Naj\u010de\u0161\u0107i oblik proteinskih dodataka su <a title=\"Proteini\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\">proteinski pra\u0161ci<\/a> koji slu\u017ee za pripremu proteinskih napitaka. Protein je me\u0111utim sve \u010de\u0161\u0107e dostupan i u ostalim zanimljivim oblicima kao naprimjer <a title=\"Proteinske pala\u010dinke Pancake Mix - GymBeam\" href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">proteinske pala\u010dinke<\/a>, <a title=\"Maslac\" href=\"https:\/\/gymbeam.hr\/maslac\" target=\"_blank\" rel=\"noopener noreferrer\">proteinski maslac<\/a> ili \u010dak <a title=\"Proteinska Pizza\" href=\"https:\/\/gymbeam.hr\/proteinska-pizza-500-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">proteinska pizza.<\/a><\/p>\n<p dir=\"ltr\">\n<p dir=\"ltr\">\n<p dir=\"ltr\">\n<p dir=\"ltr\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Koji su najbolji izvori bjelan\u010devina?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-850977856_1.jpg\" alt=\"Koji su najbolji izvori bjelan\u010devina?\" width=\"700\" height=\"467\" \/><\/p>\n<p dir=\"ltr\">\n<p dir=\"ltr\">Poznajemo razne vrste<strong> proteina u prahu kao \u0161to su naprimjer:<\/strong><\/p>\n<ul>\n<li><a title=\"Protein\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Protein<\/a> od sirutke najpopularniji je oblik proteina koji je istodobno <strong>kompleksan izvor aminokiselina<\/strong>. Poznajemo 3 vrste proteina od sirutke ovisno o obradi &#8211;  <a title=\"proteinski hidrolizat od sirutke\" href=\"https:\/\/gymbeam.hr\/hidrolizirani-proteini\" target=\"_blank\" rel=\"noopener noreferrer\">proteinski hidrolizat<\/a> od sirutke, <a title=\"Proteinski koncentrat GymBeam\" href=\"https:\/\/gymbeam.hr\/proteinski-koncentrati\" target=\"_blank\" rel=\"noopener noreferrer\">proteinski koncentrat<\/a> od sirutke, <a title=\"proteinski izolat od sirutke.\" href=\"https:\/\/gymbeam.hr\/protein-pure-isowhey-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">proteinski izolat od sirutke.<\/a><\/li>\n<li><a title=\"Gove\u0111i beef protein \" href=\"https:\/\/gymbeam.hr\/govedi-beef-protein\" target=\"_blank\" rel=\"noopener noreferrer\">Gove\u0111i beef protein<\/a> proizvodi se od kvalitetnog gove\u0111eg mesa.<strong> Brzo se apsorbira. Dodatno, sadr\u017ei i vitamine B6, B12 i razne minerale.<\/strong><\/li>\n<li><a title=\"No\u0107ni proteini\" href=\"https:\/\/gymbeam.hr\/nocni-proteini\" target=\"_blank\" rel=\"noopener noreferrer\">No\u0107ni (kazeinski) proteini<\/a> imaju sposobnost pru\u017eati tijelu <strong>spor ali stabilan tok aminokiselina.<\/strong> Sadr\u017ee vi\u0161e glutamina, a zbog toga \u0161to se dulje probavlja i tijelu daje vi\u0161e aminokiselina, pru\u017eaju savr\u0161en anaboli\u010dki efekt.<\/li>\n<li><a title=\"Sojin protein\" href=\"https:\/\/gymbeam.hr\/sojin-protein\" target=\"_blank\" rel=\"noopener noreferrer\">Sojin protein<\/a> sastoji se od sojinog bra\u0161na <strong>koje je kondenzirano, isprano i isu\u0161eno<\/strong>. Tako dobivamo 90%-ni protein koji je bogat aminokiselinama, BCAA, argininom i glutaminom.<\/li>\n<li><a title=\"Vegetarijanski proteini\" href=\"https:\/\/gymbeam.hr\/vegetarijanski-proteini\" target=\"_blank\" rel=\"noopener noreferrer\">Vegetarijanski proteini<\/a> u kojima se nalaze bjelan\u010devine i od drugih <strong>nego \u017eivotinjskih izvora, kao \u0161to su naprimjer jaja<\/strong>, sojini proteini, proteini od gra\u0161ka ili konopni proteini.<\/li>\n<li><a title=\"Veganski proteini\" href=\"https:\/\/gymbeam.hr\/veganski-proteini\" target=\"_blank\" rel=\"noopener noreferrer\">Veganski proteini<\/a> su proteini biljnog podrijetla, dakle <a title=\"Sojin protein\" href=\"https:\/\/gymbeam.hr\/sojin-protein\" target=\"_blank\" rel=\"noopener noreferrer\">sojin protein<\/a>, <strong>protein od ri\u017ee, konopni protein i protein od gra\u0161ka.<\/strong><\/li>\n<li><a title=\"Vi\u0161ekomponentni protein\" href=\"https:\/\/gymbeam.hr\/visekomponentni-protein\" target=\"_blank\" rel=\"noopener noreferrer\">Proteini od vi\u0161e sastojaka <\/a>sastoje se od vi\u0161e izvora<strong> bjelan\u010devina u raznim omjerima<\/strong>. Naj\u010de\u0161\u0107e se radi o <a title=\"No\u0107ni proteini\" href=\"https:\/\/gymbeam.hr\/nocni-proteini\" target=\"_blank\" rel=\"noopener noreferrer\">kazeinskom protein<\/a>u, <a title=\"Whey protein sirutke\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener noreferrer\">proteinu od sirutke<\/a>, <a title=\"Gove\u0111i beef protein\" href=\"https:\/\/gymbeam.hr\/govedi-beef-protein\" target=\"_blank\" rel=\"noopener noreferrer\">gove\u0111em proteinu<\/a> ili <a title=\"Sojin protein\" href=\"https:\/\/gymbeam.hr\/sojin-protein\" target=\"_blank\" rel=\"noopener noreferrer\">sojinom proteinu.<\/a><\/li>\n<li><a title=\"Proteini bez laktoze\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noopener noreferrer\">Bezlaktozni proteini<\/a> ne sadr\u017ee laktozu, zato <strong>su pogodni za ljude koji pate od njezine intolerancije.<\/strong> Imaju visoki udio bjelan\u010devina, ali bez toga da optere\u0107uju probavni sustav.<\/li>\n<li><a title=\"Bezglutenski proteini\" href=\"https:\/\/gymbeam.hr\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Bezglutenski proteini<\/a> namijenjeni su ljudima koji pate od intolerancije na gluten. <strong>\u010cesto \u0107ete ih na\u0107i ozna\u010dene kao gluten free proteine<\/strong><\/li>\n<\/ul>\n<div><b> <\/b><\/div>\n<div><b> <\/b><\/div>\n<p><b><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"5 upozoravaju\u0107ih signala da imate nedostatak proteina\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-654537972.jpg\" alt=\"5 upozoravaju\u0107ih signala da imate nedostatak proteina\" width=\"700\" height=\"467\" \/><\/b><\/p>\n<div><b> <\/b><\/div>\n<div><b><b><\/b><\/b><\/p>\n<p dir=\"ltr\">Vjerujemo da smo Vam posredstvom ovog \u010dlanka pribli\u017eili koji su <strong>upozoravaju\u0107i signali nedostatka proteina<\/strong>, ali i to, na koji na\u010din ih mo\u017eete naju\u010dinkovitije dopuniti.<strong> Kako proteine dopunjavate Vi?<\/strong> Napi\u0161ite nam Va\u0161 odgovor u komentar, a u slu\u010daju da Vam se \u010dlanak svi\u0111a, podijelite ga sa ostalima.<\/p>\n<div><\/div>\n<\/div>\n<div>\n<h3 dir=\"ltr\"><strong>IZVORI:<\/strong><\/h3>\n<div>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[1]<\/span> Rushton DH &#8211; Nutritional factors and hair loss. Clin Exp Dermatol. 2002 (dostupno online) <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12190640\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12190640<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[2]<\/span> McLaren DS &#8211; Skin in protein energy malnutrition. &#8211; Arch Dermatol. 1987 (dostupno online) <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3120652\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3120652<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[3]<\/span><span style=\"color: #ff6600;\"> <\/span>Campbell WW1, Trappe TA, Jozsi AC, Kruskall LJ, Wolfe RR, Evans WJ. &#8211; Dietary protein adequacy and lower body versus whole body resistive training in older humans. J Physiol. 2002 (dostupno online) <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12122158\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12122158<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[4]<\/span> Wiswell RA1, Hawkins SA, Jaque SV, Hyslop D, Constantino N, Tarpenning K, Marcell T, Schroeder ET. Relationship between physiological loss, performance decrement, and age in master athletes. J Gerontol A Biol Sci Med Sci. 2001 (dostupno online)<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11584034\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11584034<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[5]<\/span> Li P, Yin YL, Li D, Kim SW, Wu G. &#8211; Amino acids and immune function. &#8211; Br J Nutr. 2007 (dostupno online) <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17403271\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17403271<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[6]<\/span><span style=\"color: #ff6600;\"> <\/span>Caryl Nowson and Stella O\u2019Connell &#8211; Protein Requirements and Recommendations for Older People: A Review &#8211; Nutrients. 2015 Aug; 7 &#8211; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4555150\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4555150\/<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[7]<\/span><span style=\"color: #ff6600;\"> <\/span>Castaneda C, Charnley JM, Evans WJ, Crim MC. &#8211; Elderly women accommodate to a low-protein diet with losses of body cell mass, muscle function, and immune response. Am J Clin Nutr. 1995 (dostupno online) <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7598064\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7598064<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[8] <\/span>Krista Suzzanne Schaefer &#8211; SPARTA Pro : dietary protein intake and injury rate among high school athletes &#8211; Oregon Health &amp; Science University OHSU Digital Commons &#8211; November 2009 (dostupno online) <a href=\"https:\/\/digitalcollections.ohsu.edu\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/digitalcommons.ohsu.edu\/<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[9]<\/span> Hamaguchi M, Kojima T, Takeda N, Nakagawa T, Taniguchi H, Fujii K, Omatsu T, Nakajima T, Sarui H, Shimazaki M, Kato T, Okuda J, Ida K. &#8211; The metabolic syndrome as a predictor of nonalcoholic fatty liver disease. Ann Intern Med. 2005 (dostupno online) <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16287793\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16287793<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[10]<\/span> How much protein do you need per day? Preuzeto sa: <a href=\"https:\/\/examine.com\/nutrition\/how-much-protein-do-i-need\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/examine.com\/nutrition\/how-much-protein-do-i-need\/<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[11]<\/span> Matthew Kadey, MS, RD &#8211; The 40 Best High Protein Foods &#8211; <a href=\"https:\/\/www.bodybuilding.com\/content\/ultimate-list-40-high-protein-foods.html\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.bodybuilding.com\/content\/ultimate-list-40-high-protein-foods.html<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nedostatak proteina ima posljedice koje mogu va\u017eno o\u0161tetiti Va\u0161e zdravlje. Pro\u010ditajte 5 signala njegovog nedostatka, dat \u0107emo Vam savjete kako ga tijelu dodati.<\/p>\n","protected":false},"author":25,"featured_media":146361,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168009","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","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>5 upozoravaju\u0107ih signala da imate nedostatak proteina - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nedostatak proteina ima posljedice koje mogu va\u017eno o\u0161tetiti Va\u0161e zdravlje. 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