{"id":168710,"date":"2021-04-16T08:00:00","date_gmt":"2021-04-16T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/5-varovnych-signalov-ze-mate-nedostatok-proteinu\/"},"modified":"2023-09-26T14:55:53","modified_gmt":"2023-09-26T12:55:53","slug":"5-varovnych-signalov-ze-mate-nedostatok-proteinu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/5-varovnych-signalov-ze-mate-nedostatok-proteinu\/","title":{"rendered":"5 varovn\u00fdch sign\u00e1lov, \u017ee m\u00e1te nedostatok bielkov\u00edn"},"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.sk\/blog\/5-varovnych-signalov-ze-mate-nedostatok-proteinu\/#Ako_v_nasom_tele_funguju_bielkoviny\" title=\"Ako v na\u0161om tele funguj\u00fa bielkoviny\">Ako v na\u0161om tele funguj\u00fa bielkoviny<\/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.sk\/blog\/5-varovnych-signalov-ze-mate-nedostatok-proteinu\/#Optimalny_denny_prijem_bielkovin_pre_dospelych\" title=\"Optim\u00e1lny denn\u00fd pr\u00edjem bielkov\u00edn pre dospel\u00fdch\">Optim\u00e1lny denn\u00fd pr\u00edjem bielkov\u00edn pre dospel\u00fdch<\/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.sk\/blog\/5-varovnych-signalov-ze-mate-nedostatok-proteinu\/#Znaky_nedostatocneho_prijmu_bielkovin\" title=\"Znaky nedostato\u010dn\u00e9ho pr\u00edjmu bielkov\u00edn\">Znaky nedostato\u010dn\u00e9ho pr\u00edjmu bielkov\u00edn<\/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.sk\/blog\/5-varovnych-signalov-ze-mate-nedostatok-proteinu\/#Tipy_ako_doplnit_chybajuce_bielkoviny\" title=\"Tipy ako doplni\u0165 ch\u00fdbaj\u00face bielkoviny\">Tipy ako doplni\u0165 ch\u00fdbaj\u00face bielkoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/5-varovnych-signalov-ze-mate-nedostatok-proteinu\/#Prehlad_najlepsich_zdrojov_bielkovin\" title=\"Preh\u013ead najlep\u0161\u00edch zdrojov bielkov\u00edn\">Preh\u013ead najlep\u0161\u00edch zdrojov bielkov\u00edn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/5-varovnych-signalov-ze-mate-nedostatok-proteinu\/#Zhrnutie\" title=\"Zhrnutie\">Zhrnutie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prote\u00edn alebo bielkoviny patria k najd\u00f4le\u017eitej\u0161\u00edm \u017eivin\u00e1m pre n\u00e1\u0161 organizmus. S\u00fa alfou a omegou vo fitness svete, preto\u017ee funguj\u00fa ako <strong>z\u00e1kladn\u00e1 stavebn\u00e1 jednotka pre rast a udr\u017eanie svalovej hmoty, ale aj pre bunky imunitn\u00e9ho syst\u00e9mu.<\/strong> Nie s\u00fa v\u0161ak d\u00f4le\u017eit\u00e9 len pre akt\u00edvnych \u0161portovcov, preto\u017ee maj\u00fa naozaj \u0161irok\u00fd efekt na na\u0161e fungovanie. Pozit\u00edvne <strong>vpl\u00fdvaj\u00fa na zdravie kost\u00ed, poko\u017eku, tvorbu enz\u00fdmov, horm\u00f3ny a hraj\u00fa z\u00e1sadn\u00fa \u00falohu vo v\u0161etk\u00fdch telesn\u00fdch tkaniv\u00e1ch.<\/strong> \u017divot bez nich by teda nebol mo\u017en\u00fd a organizmus ich vyu\u017e\u00edva aj na tvorbu spojivov\u00fdch tkan\u00edv (v\u00e4ziv\u00e1, chrupavky a kosti) a svalov\u00fdch tkan\u00edv (hladk\u00e9, srdcov\u00e9 a prie\u010dne pruhovan\u00e9).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozit\u00edvnou spr\u00e1vou tak je, \u017ee bielkoviny m\u00f4\u017eeme n\u00e1js\u0165 v \u0161irokom spektre potrav\u00edn, ktor\u00e9 konzumujeme be\u017ene ka\u017ed\u00fd de\u0148. Ich <strong>najlep\u0161\u00edm zdrojom je hydina, mlie\u010dne v\u00fdrobky, ryby, vajcia, strukoviny, orechy \u010di r\u00f4zne celozrnn\u00e9 produkty.<\/strong> Optim\u00e1lny pr\u00edjem bielkov\u00edn je z\u00e1visl\u00fd od viacer\u00fdch faktorov. Ak je nedostato\u010dn\u00fd, m\u00f4\u017ee sa podp\u00edsa\u0165 na zdrav\u00ed \u010di neschopnosti dosahova\u0165 va\u0161e fitness ciele. Ako teda nedostatok bielkov\u00edn rozozna\u0165? <span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_v_nasom_tele_funguju_bielkoviny\"><\/span>Ako v na\u0161om tele funguj\u00fa bielkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00f4r, ne\u017e sa pust\u00edme do opisu znakov, ktor\u00e9 signalizuj\u00fa nedostatok bielkov\u00edn, si mus\u00edme poveda\u0165 nie\u010do o ich fungovan\u00ed. Po\u010das tr\u00e1venia sa <strong>bielkoviny v na\u0161om tele \u0161tiepia na aminokyseliny. <\/strong>Tie pom\u00e1haj\u00fa telu optim\u00e1lne fungova\u0165 a r\u00e1s\u0165. Preto, ako u\u017e bolo spomenut\u00e9 v \u00favode, je t\u00e1to makro\u017eivina d\u00f4le\u017eit\u00e1 <strong>pre zdrav\u00e9 a siln\u00e9 svaly, kosti, vlasy \u010di nechty.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozn\u00e1me osem esenci\u00e1lnych a jeden\u00e1s\u0165 neesenci\u00e1lnych aminokysel\u00edn, z ktor\u00fdch s\u00fa napr\u00edklad argin\u00edn alebo histid\u00edn \u010diasto\u010dne esenci\u00e1lne (s\u00fa nezbytn\u00e9 v ur\u010dit\u00fdch situ\u00e1ci\u00e1ch). Rozdiel medzi esenci\u00e1lnymi a neesenci\u00e1lnymi aminokyselinami je v tom, \u017ee <strong>esenci\u00e1lne si na\u0161e telo nedok\u00e1\u017ee vyprodukova\u0165 samo.<\/strong> Preto by sme ich mali konzumova\u0165 v strave, pr\u00edpadne doplnkoch v\u00fd\u017eivy. O ukladanie aminokysel\u00edn sa v na\u0161om organizme star\u00e1 tzv. aminokyselinov\u00fd pool. Ide o pojem, ktor\u00fd charakterizuje <strong>aminokyseliny v obehovom syst\u00e9me,<\/strong> kde s\u00fa okam\u017eite dostupn\u00e9 pre n\u00e1\u0161 organizmus, napr\u00edklad pri synt\u00e9ze bielkov\u00edn. Kapacita aminokyselinov\u00e9ho poolu je v\u0161ak ve\u013emi mal\u00e1. Preto by sme mali dba\u0165 na ich pravideln\u00fd pr\u00edsun. Zjednodu\u0161ene je mo\u017en\u00e9 poveda\u0165, \u017ee ak neprij\u00edmame dostatok bielkov\u00edn, na\u0161e zdravie m\u00f4\u017ee by\u0165 do istej miery ohrozen\u00e9. <span style=\"color:#ff6600\" class=\"tadv-color\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-1124x751.jpg\" alt=\"Ako v na\u0161om tele funguj\u00fa bielkoviny\" class=\"wp-image-243094\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Ako v na\u0161om tele funguj\u00fa bielkoviny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Optimalny_denny_prijem_bielkovin_pre_dospelych\"><\/span>Optim\u00e1lny denn\u00fd pr\u00edjem bielkov\u00edn pre dospel\u00fdch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko\u013eko bielkov\u00edn by sme teda mali prija\u0165? Optim\u00e1lny denn\u00fd pr\u00edjem bielkov\u00edn je mno\u017estvo, ktor\u00e9 by ste mali konzumova\u0165 ka\u017ed\u00fd de\u0148 pre zdrav\u00e9 fungovanie v\u00e1\u0161ho organizmu. Je z\u00e1visl\u00e9 od viacer\u00fdch faktorov, medzi ktor\u00e9 patria <strong>pohlavie, \u017eivotn\u00fd \u0161t\u00fdl, aktu\u00e1lna hmotnos\u0165, \u0161portov\u00e1 aktivita \u010di fitness ciele.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minim\u00e1lna d\u00e1vka by mala by\u0165 na \u00farovni 0,8 g na kilogram telesnej hmotnosti. To ale plat\u00ed pre \u013eud\u00ed, ktor\u00ed \u017eij\u00fa neakt\u00edvnym sp\u00f4sobom \u017eivota. Pre v\u00e4\u010d\u0161inu ostatn\u00fdch je toto mno\u017estvo nedostato\u010dn\u00e9 a najviac sklo\u0148ovan\u00e1 hodnota je tak v priemere okolo <strong>1,2 a\u017e 1,8 g \/ kg<\/strong>. Ke\u010f v\u0161ak \u0161portujete, pr\u00edjem bielkov\u00edn by u v\u00e1s mal by\u0165 e\u0161te vy\u0161\u0161\u00ed. Ak napr\u00edklad rob\u00edte silov\u00e9 \u0161porty, s bielkovinami by ste sa mali pohybova\u0165 na \u00farovni 1,4 &#8211; 2 g \/ kg. Potreba bielkov\u00edn sa v\u0161ak m\u00f4\u017ee zvy\u0161ova\u0165 v pr\u00edpade naozaj n\u00e1ro\u010dn\u00e9ho \u0161portov\u00e9ho za\u0165a\u017eenia, pr\u00edpadne pri kombin\u00e1cii tvrdej rysovacej di\u00e9ty a tr\u00e9ningu. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [3] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o pr\u00edjme bielkov\u00edn, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kedy a ko\u013eko prote\u00ednov prija\u0165 pre dosiahnutie maxim\u00e1lnych v\u00fdsledkov<\/a><\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">.<\/a> Optim\u00e1lny pr\u00edjem v\u00e1m pom\u00f4\u017ee zisti\u0165 aj na\u0161a <strong><a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn<\/a><\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Znaky_nedostatocneho_prijmu_bielkovin\"><\/span>Znaky nedostato\u010dn\u00e9ho pr\u00edjmu bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako u\u017e bolo spomenut\u00e9 v \u00favode, nedostato\u010dn\u00fd pr\u00edjem bielkov\u00edn m\u00e1 na va\u0161e zdravie ve\u013emi negat\u00edvny vplyv. Stav, kedy m\u00e1te<strong> v krvi n\u00edzku hladinu bielkov\u00edn sa naz\u00fdva hypoprotein\u00e9mia.<\/strong> Znaky nedostato\u010dn\u00e9ho pr\u00edjmu bielkov\u00edn s\u00fa r\u00f4zne a m\u00f4\u017eu sa pohybova\u0165 v rozmedz\u00ed od menej z\u00e1va\u017en\u00fdch a\u017e po v\u00e1\u017ene. Ako pr\u00edklad m\u00f4\u017eeme uvies\u0165:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00fanavu a slabos\u0165<\/li>\n\n\n\n<li>opakuj\u00face sa v\u00edrusov\u00e9 alebo bakteri\u00e1lne infekcie<\/li>\n\n\n\n<li>zmeny n\u00e1lad<\/li>\n\n\n\n<li>t\u00fa\u017eba po potravin\u00e1ch bohat\u00fdch na bielkoviny<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Treba doda\u0165, \u017ee tieto pr\u00edznaky m\u00f4\u017eu by\u0165 spojen\u00e9 aj s celkov\u00fdm nedostatkom energie a s in\u00fdmi zdravotn\u00fdmi probl\u00e9mami. Preto<strong> je diagnostika hypoprotein\u00e9mie mo\u017en\u00e1 iba po lek\u00e1rskom vy\u0161etren\u00ed. <\/strong>Nedostatok bielkov\u00edn v\u0161ak prin\u00e1\u0161a aj \u010fal\u0161ie probl\u00e9my. Ni\u017e\u0161ie v\u00e1m preto predstav\u00edme 5 znakov, ktor\u00e9 by v\u00e1s mali varova\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Kr\u00e1tko po jedle m\u00e1te pocit neuspokojenia a hladu&nbsp;<\/h3>\n\n\n\n<p>Pocity hladu n\u00e1m kol\u00ed\u0161u po\u010das cel\u00e9ho d\u0148a. Je preto prirodzen\u00e9, \u017ee po n\u00e1ro\u010dnom tr\u00e9ningu b\u00fdvate viac hladn\u00ed ne\u017e po\u010das dn\u00ed, kedy je fyzickej aktivity menej. Ak v\u0161ak m\u00e1te pocit, \u017ee ste <strong>kr\u00e1tko po jedle nespokojn\u00ed a znova hladn\u00ed,<\/strong> m\u00f4\u017ee \u00eds\u0165 o znamenie nedostatku bielkov\u00edn. Telo toti\u017e tr\u00e1vi bielkoviny pomal\u0161ie ne\u017e sacharidy, ktor\u00e9 v\u00e1m dod\u00e1vaj\u00fa okam\u017eit\u00fd zdroj energie. Je dobr\u00e9, ak do ka\u017ed\u00e9ho jedla <strong>zahrniete zdroj bielkov\u00edn, komplexn\u00fdch sacharidov a tukov. <\/strong>V\u00fdsledn\u00e9 jedlo bude<strong> nutri\u010dne vyv\u00e1\u017een\u00e9, budete ho tr\u00e1vi\u0165 dlh\u0161ie a zaist\u00ed v\u00e1m stabilnej\u0161\u00ed tok energie \u010di pocit s\u00fdtosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-1124x840.jpg\" alt=\"5 varovn\u00fdch sign\u00e1lov, \u017ee m\u00e1te nedostatok bielkov\u00edn\" class=\"wp-image-243131\" style=\"width:843px;height:630px\" width=\"843\" height=\"630\" title=\"5 varovn\u00fdch sign\u00e1lov, \u017ee m\u00e1te nedostatok bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-1124x840.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-400x299.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-1536x1148.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-2048x1530.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pr\u00e1ve ten je tu \u010faleko v\u00e4\u010d\u0161\u00ed <\/strong>ne\u017e pri jedl\u00e1ch s ni\u017e\u0161\u00edm obsahom bielkov\u00edn.<strong> <\/strong>Ak ich pr\u00edjem nie je ide\u00e1lny, m\u00f4\u017eete pozorova\u0165 v\u00e4\u010d\u0161iu chu\u0165 do jedla a t\u00fa\u017ebu da\u0165 si nie\u010do dobr\u00e9ho pod zub. \u010casto je toto <strong>nutkanie spojen\u00e9 s chu\u0165ou po sladk\u00fdch, slan\u00fdch, tu\u010dn\u00fdch a kalorick\u00fdch jedl\u00e1ch,<\/strong> ktor\u00fdch konzum\u00e1cia m\u00f4\u017ee vies\u0165 k pr\u00edrastku hmotnosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Str\u00e1cate svalov\u00fa hmotu<\/h3>\n\n\n\n<p>Va\u0161e svaly s\u00fa najv\u00e4\u010d\u0161\u00edm z\u00e1sobn\u00edkom bielkov\u00edn v tele. Ak ich m\u00e1te nedostatok, organizmus sa zariadi tak, \u017ee si ich berie z kostrov\u00fdch svalov. Je to preto, aby ochr\u00e1nil d\u00f4le\u017eit\u00e9 tkaniv\u00e1 a funkcie tela. V\u00fdsledkom tohto procesu je, \u017ee <strong>nedostatok bielkov\u00edn vedie v priebehu \u010dasu k \u00fabytku svalov, zn\u00e1memu ako sarkop\u00e9nia. <\/strong>Ide o syndr\u00f3m postupnej stratu svalovej hmoty, sily \u010di funkcie. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e4\u010d\u0161inou sa prejavuje u star\u0161\u00edch \u013eud\u00ed a dokonca aj vtedy, ak sa jedn\u00e1 \u010do i len o mierny nedostatok bielkov\u00edn. V\u00fdnimkou v\u0161ak nie s\u00fa ani \u013eudia, ktor\u00ed <strong>prij\u00edmaj\u00fa m\u00e1lo bielkov\u00edn, \u010do v spojen\u00ed s mno\u017estvom \u0161portu<\/strong> m\u00f4\u017ee znamena\u0165 probl\u00e9m. Ich zv\u00fd\u0161en\u00fdm pr\u00edjmom sa v\u0161ak d\u00e1 degener\u00e1cia svalov pod\u013ea \u0161t\u00fadi\u00ed zvr\u00e1ti\u0165. Ide\u00e1lne je kombinova\u0165 bielkoviny so silov\u00fdm tr\u00e9ningom, ktor\u00fd v\u00e1m pom\u00f4\u017ee nabra\u0165 svalov\u00fa hmotu. T\u00e1 je potom <strong>jedn\u00fdm z predpokladov dlh\u0161ieho a kvalitnej\u0161ieho \u017eivota.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-749x1124.jpg\" alt=\"bielkoviny - probl\u00e9my s vlasmi, poko\u017ekou a nechty\" class=\"wp-image-243156\" title=\"bielkoviny - probl\u00e9my s vlasmi, poko\u017ekou a nechty\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-scaled.jpg 1706w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-h3\">3. M\u00e1te probl\u00e9my s vlasmi, poko\u017ekou a nechtami&nbsp;<\/h3>\n\n\n\n<p>Vypad\u00e1vanie vlasov, such\u00e1 poko\u017eka \u010di l\u00e1manie nechtov m\u00f4\u017eu by\u0165 jedn\u00fdm z prv\u00fdch pr\u00edznakov toho, \u017ee v\u00e1\u0161 pr\u00edjem bielkov\u00edn nie je dostato\u010dn\u00fd. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Biot\u00edn, teda vo vode rozpustn\u00fd vitam\u00edn B je nevyhnutn\u00fd pre metabolizmus aminokysel\u00edn s rozvetven\u00fdm re\u0165azcom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tie sa nach\u00e1dzaj\u00fa v bielkovin\u00e1ch. A pr\u00e1ve biot\u00edn je <strong>potrebn\u00fd pre udr\u017eanie zdrav\u00fdch vlasov, poko\u017eky a nechtov. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedostatok bielkov\u00edn a biot\u00ednu ide zvy\u010dajne ruka v ruke. Probl\u00e9my s vlasmi, poko\u017ekou \u010di nechtami m\u00f4\u017eu s\u00favisie\u0165 aj s nedostatkom: <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>zinku <\/li>\n\n\n\n<li>\u017eeleza <\/li>\n\n\n\n<li>omega 3 mastn\u00fdch kysel\u00edn<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s t\u00e1to t\u00e9ma zauj\u00edma viac, odpor\u00fa\u010dame v\u00e1m n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-kvalitu-vlasov-a-ktore-vitaminy-su-pre-nich-najlepsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zlep\u0161i\u0165 kvalitu vlasov a ktor\u00e9 vitam\u00edny s\u00fa pre nich najlep\u0161ie?<\/strong><\/a> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S kvalitou poko\u017eky, nechtov \u010di vlasov zas m\u00f4\u017ee s\u00favisie\u0165 aj nedostatok kolag\u00e9nu, \u010do sme si rozobrali v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-vybrat-najlepsi-kolagen-pre-zdravu-pokozku-a-klby\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako si vybra\u0165 najlep\u0161\u00ed kolag\u00e9n pre zdrav\u00fa poko\u017eku a k\u013aby?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. M\u00e1te \u0165a\u017ekosti so sp\u00e1nkom<\/h3>\n\n\n\n<p>Ak m\u00e1te dlh\u0161ie probl\u00e9my so sp\u00e1nkom, va\u0161e telo m\u00f4\u017ee t\u00fa\u017ei\u0165 po zv\u00fd\u0161enom pr\u00edsune bielkov\u00edn. Proces ich spa\u013eovania je ove\u013ea pomal\u0161\u00ed ne\u017e v pr\u00edpade sacharidov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te nedostatok bielkov\u00edn a energie, <strong>m\u00f4\u017eete sa prebudi\u0165 ka\u017ed\u00e9 2-3 hodiny po\u010das noci, preto\u017ee v\u00e1\u0161 organizmus chce svoje \u010fal\u0161ie jedlo.<\/strong> Pr\u00edjem ich dostato\u010dn\u00e9ho mno\u017estva spolu s vhodne zostaven\u00fdm jed\u00e1lni\u010dkom, v\u00e1m zaist\u00ed v\u00e4\u010d\u0161\u00ed pocit s\u00fdtosti a lep\u0161iu stabiliz\u00e1ciu inzul\u00ednu. S t\u00fdm m\u00f4\u017ee by\u0165 spojen\u00fd aj plynulej\u0161\u00ed sp\u00e1nok. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedostato\u010dn\u00fd sp\u00e1nok sa navy\u0161e podie\u013ea na celom rade r\u00f4znych probl\u00e9mov. Ak v\u00e1s t\u00e1to t\u00e9ma zauj\u00edma viac, ur\u010dite nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010co sa stane s va\u0161im telom, ke\u010f m\u00e1lo sp\u00edte.<\/a><\/strong>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Ste v strese a neviete sa s\u00fastredi\u0165<\/h3>\n\n\n\n<p>Uvo\u013e\u0148ovanie stresov\u00fdch horm\u00f3nov m\u00f4\u017ee ma\u0165 <strong>vplyv na zv\u00fd\u0161en\u00e9 odb\u00faravanie svalov a tkan\u00edv. <\/strong>Je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, \u017ee za to m\u00f4\u017ee <strong><a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stres<\/a><\/strong>. Ak vo svojej strave nem\u00e1te dostatok bielkov\u00edn, nebude ma\u0165 \u010do obnovova\u0165. Va\u0161e tkaniv\u00e1 tak trpia v d\u00f4sledku stresuj\u00faceho \u017eivotn\u00e9ho \u0161t\u00fdlu a neadekv\u00e1tnej v\u00fd\u017eivy.&nbsp;<br>Nedostatok bielkov\u00edn sa navy\u0161e <strong>podie\u013ea aj na va\u0161ej koncentr\u00e1cii. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa neviete s\u00fastredi\u0165, na vine m\u00f4\u017ee by\u0165 pokojne aj v\u00e1\u0161 jed\u00e1lni\u010dek. Neurotransmitery ako seroton\u00edn a dopam\u00edn potrebuj\u00fa k svojej synt\u00e9ze spr\u00e1vne mno\u017estvo aminokysel\u00edn, ktor\u00e9 im poskytuj\u00fa pr\u00e1ve bielkoviny. Ich nedostatok m\u00f4\u017ee vies\u0165 k mal\u00e1tnosti, zlej koncentr\u00e1cii a zn\u00ed\u017eenej du\u0161evnej bdelosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Tipy_ako_doplnit_chybajuce_bielkoviny\"><\/span>Tipy ako doplni\u0165 ch\u00fdbaj\u00face bielkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak m\u00e1te pocit, \u017ee v\u00e1m ch\u00fdba dostatok bielkov\u00edn, m\u00f4\u017eete siahnu\u0165 po nieko\u013ek\u00fdch overen\u00fdch tipoch, ako tieto d\u00f4le\u017eit\u00e9 l\u00e1tky doplni\u0165. Medzi tie najefekt\u00edvnej\u0161ie patria <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Obmedzte spracovan\u00e9 potraviny. <\/strong>Namiesto prive\u013ekej konzum\u00e1cie jednoduch\u00fdch sacharidov a cukrov sa sna\u017ete jes\u0165 \u010do najmenej spracovan\u00e9 potraviny. Dajte priestor strukovin\u00e1m, m\u00e4su, orechom, mlie\u010dnym produktom a podobne.<\/li>\n\n\n\n<li><strong>Sna\u017ete sa o zast\u00fapenie bielkov\u00edn v celom jed\u00e1lni\u010dku. <\/strong>Z\u00e1kladom je, aby ka\u017ed\u00e9 va\u0161e jedlo obsahovalo porciu bielkov\u00edn. V\u010faka tomu bude va\u0161a strava <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vyv\u00e1\u017een\u00e1 a zdrav\u00e1<\/strong><\/a>.<\/li>\n\n\n\n<li><strong>Dajte priestor alternat\u00edvnym zdrojom bielkov\u00edn.<\/strong> Vysk\u00fa\u0161ajte napr\u00edklad rastlinn\u00e9 bielkoviny, ktor\u00e9 n\u00e1jdete v <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukovin\u00e1ch<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechoch<\/strong><\/a>, fazuli \u010di v s\u00f3ji.&nbsp;<\/li>\n\n\n\n<li><strong>Myslite na desiatu. <\/strong>Mnoh\u00fdmi podce\u0148ovan\u00e1 desiata m\u00f4\u017ee by\u0165 skvel\u00fdm zdrojom na doplnenie bielkov\u00edn. Vynikaj\u00facou vo\u013ebou s\u00fa napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prote\u00ednov\u00e9 ty\u010dinky<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/proteinove-cookies\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cookies<\/strong><\/a> a podobne.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zv\u00e1\u017ete suplement\u00e1ciu.<\/strong> Prote\u00ednov\u00e9 doplnky patria k najefekt\u00edvnej\u0161\u00edm n\u00e1strojom, ako pom\u00f4c\u0165 s pr\u00edsunom v\u00e4\u010d\u0161ieho mno\u017estva bielkov\u00edn. Doplni\u0165 ich tak m\u00f4\u017eete pomocou kvalitn\u00e9ho <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>srv\u00e1tkov\u00e9ho<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rastlinn\u00e9ho<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/beef-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hov\u00e4dzieho<\/strong><\/a> \u010di <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-fuesix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">viaczlo\u017ekov\u00e9ho prote\u00ednu<\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-fuesix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-1124x750.jpg\" alt=\"Tipy ako doplni\u0165 ch\u00fdbaj\u00face bielkoviny\" class=\"wp-image-243170\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Tipy ako doplni\u0165 ch\u00fdbaj\u00face bielkoviny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Prehlad_najlepsich_zdrojov_bielkovin\"><\/span>Preh\u013ead najlep\u0161\u00edch zdrojov bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z uveden\u00e9ho vypl\u00fdva, \u017ee strava s vysok\u00fdm obsahom bielkov\u00edn m\u00e1 mno\u017estvo benefitov na na\u0161e zdravie a m\u00f4\u017ee pom\u00f4c\u0165 pred\u00eds\u0165 viacer\u00fdm probl\u00e9mom. Preto by ste mali da\u0165 priestor najlep\u0161\u00edm zdrojom bielkov\u00edn medzi ktor\u00e9 patria:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie\/\" class=\"ek-link\">hov\u00e4dzie <\/a>a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie m\u00e4so<\/a> <\/li>\n\n\n\n<li>ryby a morsk\u00e9 plody<\/li>\n\n\n\n<li>mlieko, syry a mlie\u010dne v\u00fdrobky&nbsp;<\/li>\n\n\n\n<li>strukoviny (hrach, fazu\u013ea, \u0161o\u0161ovica\u2026)<\/li>\n\n\n\n<li>pseudoobilniny (pohanka, amarant, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">quinoa<\/a>\u2026)<\/li>\n\n\n\n<li>orechy a semienka<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu <\/a>a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tempeh\/\" class=\"ek-link\">tempeh<\/a><\/li>\n\n\n\n<li>rastlinn\u00e9 n\u00e1hrady m\u00e4sa&nbsp;<\/li>\n\n\n\n<li>srv\u00e1tkov\u00fd a rastlinn\u00fd prote\u00edn&nbsp;<\/li>\n\n\n\n<li>prote\u00ednov\u00e9 ty\u010dinky&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s najlep\u0161ie zdroje bielkov\u00edn zauj\u00edmaj\u00fa z detailnej\u0161ieho uhla poh\u013eadu, ur\u010dite nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka<\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zhrnutie\"><\/span>Zhrnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po pre\u010d\u00edtan\u00ed \u010dl\u00e1nku vieme, \u017ee <strong>bielkoviny patria k najd\u00f4le\u017aitej\u0161\u00edm \u017eivin\u00e1m,<\/strong> ktor\u00e9 by v na\u0161om jed\u00e1lni\u010dku rozhodne nemali ch\u00fdba\u0165. S\u00fa nie len <strong>z\u00e1kladn\u00fdm kame\u0148om rastu a udr\u017eania svalov, ale maj\u00fa podiel ma mno\u017estve biologick\u00fdch procesoch, vr\u00e1tane spr\u00e1vneho fungovania imunitn\u00e9ho syst\u00e9mu.<\/strong> Optim\u00e1lny denn\u00fd pr\u00edjem bielkov\u00edn je&nbsp; zhruba <strong>na \u00farovni<\/strong> <strong>1,2 a\u017e 1,8 g \/ kg.<\/strong> Pri akt\u00edvnom \u017eivotnom \u0161t\u00fdle by v\u0161ak toto \u010dislo malo by\u0165 vy\u0161\u0161ie k hornej hranici intervalu. Ak n\u00e1\u0161mu organizmu ch\u00fdbaj\u00fa bielkoviny, m\u00f4\u017eeme si privodi\u0165 <strong>nepr\u00edjemn\u00e9 zdravotn\u00e9 probl\u00e9my.<\/strong> Ich absencia je spojen\u00e1 s <strong>pocitmi hladu, stratou svalovej hmoty, zmenami n\u00e1lad, zl\u00fdm sp\u00e1nkom \u010di neschopnos\u0165ou dosahova\u0165 \u0161portov\u00e9 ciele. <\/strong>Na bielkoviny by sme preto mali myslie\u0165 v ka\u017edom jedle. Medzi ich najlep\u0161ie zdroje patr\u00ed m\u00e4so, strukoviny, ryby \u010di mlie\u010dne v\u00fdrobky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste na tom so spotrebou bielkov\u00edn vy? Kladiete d\u00f4raz na to, aby ste ich mali dostatok alebo by ste sa s ich spotrebou mali polep\u0161i\u0165? \u010co je pre v\u00e1s hlavn\u00fdm zdrojom bielkov\u00edn ka\u017ed\u00fd de\u0148? O va\u0161e n\u00e1zory sa s nami nezabudnite podeli\u0165 v koment\u00e1roch. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, pote\u0161\u00ed n\u00e1s jeho zdie\u013eanie, aby aj va\u0161i zn\u00e1mi vedeli, \u017ee pr\u00edjem bielkov\u00edn netreba podce\u0148ova\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ko\u013eko bielkov\u00edn by ste mali prija\u0165? \u010co s va\u0161\u00edm telom urob\u00ed ich nedostatok? Odpovede na tieto a \u010fal\u0161ie ot\u00e1zky oh\u013eadom bielkov\u00edn n\u00e1jdete v na\u0161om \u010dl\u00e1nku.<\/p>\n","protected":false},"author":120,"featured_media":243185,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6048,6056,6047,6069],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-168710","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-doplnky-vyzivy","10":"tag-protein","11":"tag-zdravie","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 varovn\u00fdch sign\u00e1lov, \u017ee m\u00e1te nedostatok bielkov\u00edn - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ko\u013eko bielkov\u00edn by ste mali prija\u0165? \u010co s va\u0161\u00edm telom urob\u00ed ich nedostatok? 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