{"id":193926,"date":"2020-11-09T10:47:35","date_gmt":"2020-11-09T09:47:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=193926"},"modified":"2022-07-06T09:30:51","modified_gmt":"2022-07-06T07:30:51","slug":"este-laptele-sanatos-si-benefic-pentru-toata-lumea-ar-trebui-sa-aflati-ceea-ce-urmeaza","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/este-laptele-sanatos-si-benefic-pentru-toata-lumea-ar-trebui-sa-aflati-ceea-ce-urmeaza\/","title":{"rendered":"Este laptele s\u0103n\u0103tos \u0219i benefic pentru toat\u0103 lumea? Ar trebui s\u0103 afla\u021bi ceea ce urmeaz\u0103!"},"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.ro\/blog\/este-laptele-sanatos-si-benefic-pentru-toata-lumea-ar-trebui-sa-aflati-ceea-ce-urmeaza\/#Ce_este_laptele\" title=\"Ce este laptele?\">Ce este laptele?<\/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.ro\/blog\/este-laptele-sanatos-si-benefic-pentru-toata-lumea-ar-trebui-sa-aflati-ceea-ce-urmeaza\/#Avantajele_si_dezavantajele_consumului_de_lapte\" title=\"Avantajele \u0219i dezavantajele consumului de lapte\">Avantajele \u0219i dezavantajele consumului de lapte<\/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.ro\/blog\/este-laptele-sanatos-si-benefic-pentru-toata-lumea-ar-trebui-sa-aflati-ceea-ce-urmeaza\/#Sunt_produsele_lactate_sanatoase\" title=\"Sunt produsele lactate s\u0103n\u0103toase?\">Sunt produsele lactate s\u0103n\u0103toase?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Consumul de lapte \u0219i de produse lactate<\/strong> este f\u0103r\u0103 \u00eendoial\u0103 <strong>foarte important pentru copii,<\/strong>&nbsp;deoarece reprezint\u0103 o surs\u0103 de nutrien\u021bi pentru&nbsp;<strong>dezvoltarea corespunz\u0103toare a acestora.<\/strong>&nbsp;<strong>Dar cum r\u0103m\u00e2ne cu adul\u021bii?<\/strong>&nbsp;Ar trebui sau nu s\u0103 consum\u0103m lapte? Reprezint\u0103 laptele \u0219i produsele derivate din lapte&nbsp;<strong>doar un aperitiv<\/strong>&nbsp;pentru noi? Din articol ve\u021bi afla dac\u0103 laptele este s\u0103n\u0103tos chiar \u0219i pentru adul\u021bi, ce con\u021bine \u0219i multe alte informa\u021bii.&nbsp;<\/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\"><span class=\"ez-toc-section\" id=\"Ce_este_laptele\"><\/span><p><strong>Ce este laptele?<\/strong><\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 crede\u021bi c\u0103 vom face o descriere detalialiat\u0103 unui lichid alb opac, atunci v\u0103 \u00een\u0219ela\u021bi. Dar, \u00een esen\u021b\u0103, nu este o \u00eentrebare gre\u0219it\u0103. <strong>Voi ce crede\u021bi despre lapte?<\/strong> Este&nbsp;<strong>exclusiv un produs de origine animal\u0103<\/strong>&nbsp;sau c\u00e2nd spune\u021bi lapte v\u0103 g\u00e2ndi\u021bi&nbsp;la el \u0219i ca la un&nbsp;<strong>&#8220;suc de migdale&#8221;<\/strong>? \u00cen acest moment,&nbsp; cu siguran\u021b\u0103 a\u021bi \u00eenceput s\u0103 v\u0103 g\u00e2ndi\u021bi la ce  producse fac parte din categoria laptelui. \u0218i nu este o \u00eentrebare filozofic\u0103. Dac\u0103 ave\u021bi standarde \u00een ceea ce prive\u0219te con\u021binutul de ro\u0219ii dintr-un produs, astfel \u00eenc\u00e2t s\u0103 poat\u0103 fi numit ketchup, la fel este \u0219i \u00een cazul laptelui?&nbsp;<span style=\"color: #ff6600\">[1]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2020\/09\/iStock-1198789194-1124x749.jpg\" alt=\"Ce este laptele?\" class=\"wp-image-275762\" width=\"843\" height=\"562\" title=\"Ce este laptele?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/iStock-1198789194-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/iStock-1198789194-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/iStock-1198789194-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/iStock-1198789194-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Desigur, at\u00e2t \u00een&nbsp;<strong>Statele Unite,<\/strong> c\u00e2t \u0219i \u00een&nbsp;<strong>Uniunea European\u0103<\/strong> exist\u0103&nbsp;<strong>directive cu privire la lapte \u0219i la produsele lactate.<\/strong>&nbsp;Mai bine zis, am aflat c\u0103 aceast\u0103 problem\u0103 a fost adresat\u0103 de c\u0103tre&nbsp;<strong>Scott Gottlieb &#8211; Membru FDA<\/strong> (Administra\u021bia pentru Alimente \u0219i Medicamente). El a specificat c\u0103 printre standarde, exist\u0103 o&nbsp; <strong>leg\u0103tur\u0103 \u00eentre<\/strong>&nbsp;<strong>animal \u0219i lacta\u021bie,<\/strong> iar asta reprezint\u0103 o problem\u0103, fiindc\u0103&nbsp;<strong>migdalele nu au lacta\u021bie.<\/strong>&nbsp;El chiar a avertizat cu privire la faptul c\u0103 <strong>etichetele de pe prodesule care nu sunt lactate precum laptele<\/strong>&nbsp;ar putea avea <strong>consecin\u021be asupra s\u0103n\u0103t\u0103\u021bii.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Care este atitudinea voastr\u0103? Crede\u021bi c\u0103&nbsp;<strong>o b\u0103utur\u0103 pe baz\u0103 de soia<\/strong> este lapte, sau trebuie s\u0103 fie <strong>lapte integral?<\/strong> \u00cen acest articol, ne vom concentra \u00een  aten\u021bia pe <strong>laptele de vac\u0103<\/strong>, care este <strong>cel mai popular \u0219i disponibil tip de lapte.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Laptele este unul&nbsp;<strong>dintre cele mai populare b\u0103uturi<\/strong>, ceea ce este grozav deoarece, pe l\u00e2ng\u0103&nbsp;<strong>gustul delicios<\/strong>, reprezint\u0103 \u0219i&nbsp;<strong>o surs\u0103 de nutrien\u021bi.<\/strong> Cu toate acestea, dac\u0103 e s\u0103 o lu\u0103m de la \u00eenceputuri, \u00een regnul animal, laptele&nbsp;reprezint\u0103&nbsp;<strong>produsul glandelor mamare al mamiferelor, <\/strong>care <strong>hr\u0103nesc&nbsp;puii&nbsp;<\/strong>cu lapte p\u0103n\u0103 c\u00e2nd ace\u0219tia pot consuma o diet\u0103 solid\u0103. \u0218i oamenii sunt mamifere, lucru care nu credem c\u0103 mai trebuie men\u021bionat. Cu toate acestea, subiectul acestui articol este legat \u0219i de acest lucru. Laptele este necesar pentru copii, dar ar trebui s\u0103 \u00eel consum\u0103m \u0219i noi adul\u021bii? <span style=\"color: #ff6600\">[4] [6]<\/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\"><p><strong>Nutrien\u021bii din lapte<\/strong><\/p><\/h3>\n\n\n\n<p>Laptele de vac\u0103 este&nbsp;<strong>cel mai predominant tip de lapte<\/strong> din lume \u0219i reprezint\u0103 83% din produc\u021bia sa total\u0103. Laptele face&nbsp;<strong>parte din dieta<\/strong>&nbsp;a circa&nbsp;<strong>6 milioane de oameni<\/strong>&nbsp;din \u00eentreaga lume. Este o <strong>surs\u0103<\/strong> extraordinar\u0103 de&nbsp;<strong>energie, proteine, aminoacizi,<\/strong>&nbsp;dar \u0219i de&nbsp;<strong>minerale \u0219i vitamine.<\/strong>&nbsp;Con\u021binutul de nutrien\u021bi din lapte este vast \u0219i poate fi \u00eemp\u0103r\u021bit \u00een mai multe categorii. <span style=\"color: #ff6600\">[4] [7] [8]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Proteine<\/strong> &#8211; zer \u0219i cazein\u0103<\/p><\/li><li><p><strong>Carbohidra\u021bi<\/strong> &#8211; \u00een special lactoz\u0103<\/p><\/li><li><p><strong>Gr\u0103simi<\/strong>&#8211; inclusiv gr\u0103simile mono \u0219i polinesaturate&nbsp; &nbsp;<strong>(acizii gra\u0219i omega-3 \u0219i -6 )<\/strong><\/p><\/li><li><p><strong>Vitamine<\/strong> &#8211; A, D, E, K, B1, B2, B3, B6, B12, acid folic \u0219i pantotenic \u0219i colin\u0103<\/p><\/li><li><p><strong>Minerale<\/strong> &#8211; calciu, magneziu, fosfor, potasiu, sodiu, zinc, seleniu, fier<\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/image00011-1-min-1124x749.jpeg\" alt=\"Compozi\u021bia laptelui de vac\u0103\" class=\"wp-image-187700\" width=\"843\" height=\"562\" title=\"compozi\u021bie din lapte de vac\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/image00011-1-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/image00011-1-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/image00011-1-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/image00011-1-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Proteine<\/strong> &#8211; laptele este considerat o <strong>surs\u0103 de proteine de \u00eenalt\u0103 calitate<\/strong>, iar <strong>proteinele din lapte<\/strong> se \u00eempart \u00een <strong>2 categorii de baz\u0103<\/strong>&nbsp;<span style=\"color: #ff6600\">[4] [9] [28]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><p><strong>Cazein\u0103<\/strong> &#8211; reprezint\u0103 circa<strong> 80% din proteinele din lapte.<\/strong> Una dintre propriet\u0103\u021bile<a aria-label=\" cazeinei  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteina-caseina-micelara-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> cazeinei <\/a>este capacitatea sa <strong>de a cre\u0219te absorb\u021bia de calciu \u0219i de fosfor.<\/strong><\/p><\/li><li><p><strong>Proteinele din zer<\/strong> &#8211; circa<strong> 20% din proteinele din lapte<\/strong>. Reprezint\u0103 un grup de<strong> proteine globulare,<\/strong> dintre care majoritatea sunt <strong>alfa \u015fi beta lactoglobuline,<\/strong> care <strong>reprezint\u0103 circa 70 &#8211; 80% din zer.<\/strong> Valoarea ad\u0103ugat\u0103 o reprezint\u0103 <strong>con\u021binutul de aminoacizi cu caten\u0103 ramificat\u0103 &#8211; BCAA.<\/strong> \u00cen plus, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinele din zer<\/a> sunt unele dintre <strong>cele mai populare surse de proteine <\/strong>din lumea <strong>suplimentelor nutritive.<\/strong> Cu toate astea, <strong>proteinele din zer<\/strong> sunt importante \u0219i pentru <strong>imunitate.<\/strong> <strong>10% dintre proteinele din zer<\/strong> sunt <strong>imunoglobuline,<\/strong> care <strong>neutralizeaz\u0103 virusurile \u0219i bacteriile<\/strong> \u0219i stimuleaz\u0103<strong> celulele imune.<\/strong> Proteinele din zer reprezint\u0103 o surs\u0103 din aminoacidul &#8211; <strong><a href=\"https:\/\/gymbeam.ro\/glutamina\" class=\"ek-link\">glutamin\u0103<\/a><\/strong>, pe care \u00eel con\u021bine \u00eentr-o propor\u021bie de <strong>30%<\/strong>. Glutamina <strong>ac\u021bioneaz\u0103 \u00een organism<\/strong> <strong>ca un<\/strong> <strong>&#8220;combustibil&#8221; pentru sistemul imunitar. <\/strong><\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 intereseaz\u0103 despre proteinele din lapte? Tot ce vre\u021bi s\u0103 afla\u021bi despre casein\u0103 reg\u0103si\u021bi \u00een articolul &#8211; &nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/cazeina-proteine-din-cazeina-si-tot-ce-trebuie-sa-stiti-despre-cazeina\/\" target=\"_blank\" aria-label=\"Cazeina, proteinele din cazein\u0103 \u0219i tot ce trebuie s\u0103 \u0219ti\u021bi despre cazein\u0103. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cazeina, proteinele din cazein\u0103 \u0219i tot ce trebuie s\u0103 \u0219ti\u021bi despre cazein\u0103.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Laptele difer\u0103<\/strong>&nbsp;prin&nbsp;<strong>con\u021binutul de nutrien\u021bi.<\/strong>&nbsp;Prin urmare, pentru o mai bun\u0103 prezentare, ve\u021bi g\u0103si valorile specifice \u00een tabelele preluat de pe portalul milkfacts.info, care este o&nbsp;<strong>compila\u021bie<\/strong>&nbsp;adaptat\u0103 \u00een conformitate cu <strong>baza de date de nutrien\u021bi<\/strong>&nbsp;din cadrul Departamentului pentru Agricultur\u0103 al Statelor Unite (baza de date de nutrien\u021bi DASU). <strong>\u00cen primul tabel<\/strong>&nbsp;ve\u021bi reg\u0103si&nbsp;<strong>nutrien\u021bii, vitaminele \u0219i mineralele esen\u021biale.<\/strong>&nbsp;Dat fiind faptul c\u0103&nbsp;<strong>aportul de aminoacizi<\/strong>&nbsp;este important pentru sportivi \u0219i pentru persoanele active fizic, al doilea tabel indic\u0103 con\u021binutul de&nbsp;<strong>aminoacizi selecta\u021bi.<\/strong>&nbsp;Con\u021binutul de nutrien\u021bi este indicat, cel mai probabil, pentru cea mai tipic\u0103 m\u0103sur\u0103 de lapte &#8211; 1 pahar (244 g).<span style=\"color: #ff6600\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tabel 1- con\u021binutul de macronutrien\u021bi, ap\u0103 \u0219i vitamine \u0219i minerale din laptele de vac\u0103, capr\u0103 \u0219i oaie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><\/th><th><\/th><th>Lapte de vac\u0103<\/th><th><\/th><th><\/th><th>Lapte de capr\u0103<\/th><th>Lapte de oaie<\/th><\/tr><tr><th><\/th><th>Gr\u0103simea total\u0103 (3,25% gr\u0103sime)<\/th><th><p>Con\u021binut redus de gr\u0103simi (2% gr\u0103simi)<\/p><\/th><th><p>Cu un con\u021binut sc\u0103zut de gr\u0103simi (1%)<\/p><\/th><th><p>Centrifugat<\/p><\/th><th><\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Valoarea energetic\u0103 (kcal)<\/td><td>146<\/td><td>122<\/td><td>102<\/td><td>83<\/td><td>168<\/td><td>265<\/td><\/tr><tr><td>Con\u021binut de ap\u0103 (gr)<\/td><td>215,50<\/td><td>217,97<\/td><td>219,4<\/td><td>222,56<\/td><td>212,35<\/td><td>197,72<\/td><\/tr><tr><td>Proteine (gr)<\/td><td>7,86<\/td><td>8,05<\/td><td>8,22<\/td><td>8,26<\/td><td>8,69<\/td><td>14,65<\/td><\/tr><tr><td><p>Carbohidra\u021bi (gr)<\/p><\/td><td>11,03<\/td><td>11,46<\/td><td>12,18<\/td><td>12,15<\/td><td>10,86<\/td><td>13,13<\/td><\/tr><tr><td>Gr\u0103simi (gr)<\/td><td>7,93<\/td><td>4,81<\/td><td>2,37<\/td><td>0,20<\/td><td>10,10<\/td><td>17,15<\/td><\/tr><tr><td>Vitamina A (\u00b5g)<\/td><td>68<\/td><td>134<\/td><td>142<\/td><td>149<\/td><td>139<\/td><td>108<\/td><\/tr><tr><td>Vitamina B1 (mg)<\/td><td>0,107<\/td><td>0,095<\/td><td>0,049<\/td><td>0,110<\/td><td>0,117<\/td><td>0,159<\/td><\/tr><tr><td>Vitamina B2 (mg)<\/td><td>0,447<\/td><td>0,451<\/td><td>0,451<\/td><td>0,446<\/td><td>0,337<\/td><td>0,870<\/td><\/tr><tr><td>Vitamina B3 (mg)<\/td><td>0,261<\/td><td>0,224<\/td><td>0,227<\/td><td>0,230<\/td><td>0,676<\/td><td>1,022<\/td><\/tr><tr><td>Acid pantotenic (mg)<\/td><td>0,883<\/td><td>0,869<\/td><td>0,881<\/td><td>0,875<\/td><td>0,756<\/td><td>0,997<\/td><\/tr><tr><td>Vitamina D (IU)<\/td><td>98<\/td><td>105<\/td><td>127<\/td><td>100<\/td><td>29<\/td><td>Nu se specific\u0103<\/td><\/tr><tr><td>Calciu (mg)<\/td><td>276<\/td><td>285<\/td><td>290<\/td><td>306<\/td><td>327<\/td><td>473<\/td><\/tr><tr><td>Fosfor (mg)<\/td><td>222<\/td><td>229<\/td><td>232<\/td><td>247<\/td><td>271<\/td><td>387<\/td><\/tr><tr><td>Fier (mg)<\/td><td>0,07<\/td><td>0,07<\/td><td>0,07<\/td><td>0,07<\/td><td>0,12<\/td><td>0,25<\/td><\/tr><tr><td>Zinc (mg)<\/td><td>0,98<\/td><td>1,05<\/td><td>1,02<\/td><td>1,03<\/td><td>0,73<\/td><td>1,32<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><sup>1<\/sup> &#8211; Vitamina A ad\u0103ugat\u0103.<\/p>\n\n\n\n<p><sup>2<\/sup> &#8211; Carbohidra\u021bi determina\u021bi de diferen\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tabel 2 &#8211; tabelul cu valorile de aminoacizi din laptele de vac\u0103, capr\u0103 \u0219i oaie. <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><\/th><th><\/th><th>Lapte de vac\u0103<\/th><th><\/th><th><\/th><th>Lapte de capr\u0103<\/th><th>Lapte de oaie<\/th><\/tr><tr><th><\/th><th>Gr\u0103simeA total\u0103 (3,25% gr\u0103sime)<\/th><th>Con\u021binut redus de gr\u0103simi (2% gr\u0103sime)<\/th><th>S\u0103rac in grasimi (1%)<\/th><th>Centrifugat<\/th><th><\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Leucin\u0103 (gr)<\/td><td>0,647<\/td><td>0,808<\/td><td>0,915<\/td><td>0,801<\/td><td>0,766<\/td><td>1,438<\/td><\/tr><tr><td>Izoleucin\u0103 (gr)<\/td><td>0,403<\/td><td>0,447<\/td><td>0,456<\/td><td>0,367<\/td><td>0,505<\/td><td>0,828<\/td><\/tr><tr><td>Valin\u0103 (gr)<\/td><td>0,468<\/td><td>0,532<\/td><td>0,529<\/td><td>0,441<\/td><td>0,586<\/td><td>1,098<\/td><\/tr><tr><td>Aginin\u0103 (gr)<\/td><td>0,183<\/td><td>0,261<\/td><td>0,234<\/td><td>0,176<\/td><td>0,290<\/td><td>0,485<\/td><\/tr><tr><td>Histidin\u0103 (gr)<\/td><td>0,183<\/td><td>0,178<\/td><td>0,205<\/td><td>0,184<\/td><td>0,217<\/td><td>0,409<\/td><\/tr><tr><td>Lizin\u0103 (gr)<\/td><td>0,342<\/td><td>0,569<\/td><td>0,700<\/td><td>0,617<\/td><td>0,708<\/td><td>1,257<\/td><\/tr><tr><td>Metionin\u0103 (gr)<\/td><td>0,183<\/td><td>0,203<\/td><td>0,203<\/td><td>0,152<\/td><td>0,195<\/td><td>0,380<\/td><\/tr><tr><td>Fenilalanin\u0103 (gr)<\/td><td>0,359<\/td><td>0,395<\/td><td>0,407<\/td><td>0,355<\/td><td>0,378<\/td><td>0,696<\/td><\/tr><tr><td>Treonin\u0103 (gr)<\/td><td>0,349<\/td><td>0,251<\/td><td>0,217<\/td><td>0,201<\/td><td>0,398<\/td><td>0,657<\/td><\/tr><tr><td>Triptofan (gr)<\/td><td>0,183<\/td><td>0,098<\/td><td>0,098<\/td><td>0,098<\/td><td>0,107<\/td><td>0,206<\/td><\/tr><tr><td>Alanin\u0103 (gr)<\/td><td>0,251<\/td><td>0,271<\/td><td>0,259<\/td><td>0,245<\/td><td>0,288<\/td><td>0,659<\/td><\/tr><tr><td>Glicin\u0103 (gr)<\/td><td>0,183<\/td><td>0,149<\/td><td>0,154<\/td><td>0,123<\/td><td>0,122<\/td><td>0,100<\/td><\/tr><\/tbody><\/table><\/figure>\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\"><span class=\"ez-toc-section\" id=\"Avantajele_si_dezavantajele_consumului_de_lapte\"><\/span><p><strong>Avantajele \u0219i dezavantajele consumului de lapte<\/strong><\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pe l\u00e2ng\u0103 faptul c\u0103 este o surs\u0103 grozav\u0103 de nutrien\u021bi, inclusiv proteine, vitamine \u0219i minerale, exist\u0103 \u0219i alte beneficii asociate cu consumul de lapte.<\/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\"><p><strong>Laptele \u0219i s\u0103n\u0103tatea oaselor<\/strong><\/p><\/h3>\n\n\n\n<p>Unul dintre beneficiile oferite de consumul de lapte este asociat cu <strong>s\u0103n\u0103tatea oaselor.<\/strong>&nbsp;Acest lucru se datoreaz\u0103 con\u021binutului de <strong>calciu, vitamina D \u0219i K, potasiu, fosfor \u0219i proteine.<\/strong> Oasele \u0219i din\u021bii con\u021bin p\u00e2n\u0103 la&nbsp;<strong>99% calciu<\/strong>. Con\u021binutul de calciu din diet\u0103 este important pentru copii pentru <strong>dezvoltarea, densitatea \u0219i rezisten\u021ba oaselor,<\/strong>&nbsp;dar \u0219i pentru <strong>prevenirea pierderii osoase la persoanele \u00een v\u00e2rst\u0103.<\/strong>&nbsp;\u00cen plus, studiile sugereaz\u0103 c\u0103 laptelele este asociat cu <strong>prevenirea bolii parodontale.<\/strong> Calciul este important, \u00eens\u0103&nbsp;<strong>nu toate studiile sunt de acord cu acest lucru.<\/strong><span style=\"color: #ff6600\"> [6] [7] [12] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un exemplu este un<strong> studiu din 2019 ,<\/strong> conform c\u0103ruia <strong>consumul crescut de lapte<\/strong> sau de produse lactate nu <strong>este asociat<\/strong> cu un <strong>risc mai mic de fractur\u0103 de \u0219old sau osteoporoz\u0103<\/strong>.&nbsp;<span style=\"color: #ff6600\">[6] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conform altor cercet\u0103ri (Feskanich, Bischoff-Ferrari, Frazier, Willett, 2014), <strong>b\u0103rba\u021bii adul\u021bi<\/strong> sunt expu\u0219i unui&nbsp;<strong>risc mai mare de fractur\u0103 de \u0219old <\/strong>la maturitate, care este asociat cu<strong> un consum mai mare de lapte.<\/strong>&nbsp;\u00cen special,<strong>&nbsp;fiecare pahar de lapte \u00een plus,<\/strong>&nbsp;consumat pe zi,  \u00een timpul adolescen\u021bei&nbsp;<strong>cre\u0219te<\/strong>&nbsp;<strong>riscul de fracturi cu p\u00e2n\u0103 la&nbsp;9%.<\/strong> Pe de alt\u0103 parte, un studiu realizat pe&nbsp;<strong>adolescente<\/strong> (Sonneville, Gordon, Kocher, Pierce, Ramappa, Field, 2012) indic\u0103&nbsp;<strong>rezultate diferite.<\/strong> <strong>Consumul de vitamin D reduce riscul apari\u021biei fracturilor <\/strong>\u00een cazul adolescentelor <strong>care desf\u0103\u0219oar\u0103 activit\u0103\u021bi cu un impact semnificativ.<\/strong>&nbsp;\u00cen plus, men\u021bioneaz\u0103<strong>&nbsp;consumul de calciu<\/strong>&nbsp;\u0219i&nbsp;<strong>de produse lactate ca nefiind asociat cu riscul apari\u021biei fracturilor.<\/strong><span style=\"color: #ff6600\"> [19] [20][21]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-zdrave-kosti-1124x800.jpg\" alt=\"Laptele \u0219i s\u0103n\u0103tatea oaselor\" class=\"wp-image-186456\" width=\"843\" height=\"600\" title=\"laptele \u0219i oasele s\u0103n\u0103toase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-zdrave-kosti-1124x800.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-zdrave-kosti-400x285.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-zdrave-kosti-1536x1094.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-zdrave-kosti-2048x1458.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Laptele \u0219i inima<\/strong><\/p><\/h3>\n\n\n\n<p><strong>Consumul de lapte<\/strong>&nbsp;\u0219i de produse lactate nu este important doar pentru oase. Datorit\u0103 con\u021binutului de potasiu<span style=\"text-align: inherit\">, este&nbsp;<strong>important \u0219i pentru inim\u0103.<\/strong> Consumul ridicat de potasiu \u0219i, \u00een acela\u0219i timp, reducerea consumului de sodiu,&nbsp;<strong>scad tensiunea arterial\u0103.<\/strong> Cu toate astea,&nbsp;<strong>laptele trebuie<\/strong>&nbsp;<strong>consumat cu modera\u021bie,<\/strong>&nbsp;deoarece con\u021bine \u0219i <strong>colesterol \u0219i gr\u0103simi saturate,<\/strong> care <strong>cresc riscul apari\u021biei bolilor de inim\u0103.<\/strong> <\/span><span style=\"color: #ff6600\">[6]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-srdce-1124x746.jpg\" alt=\"Laptele \u0219i inima\" class=\"wp-image-186443\" width=\"843\" height=\"560\" title=\"laptele \u0219i inima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-srdce-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-srdce-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-srdce-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/mlieko-a-srdce.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Diverse studii sunt concetrate pe subiectul lapte. Conform unor studii, <strong>laptele poate fi d\u0103un\u0103tor pentru inim\u0103.<\/strong> Cu toate astea, <strong>un studiu din 2014 <\/strong>&nbsp;a analizat p\u00e2n\u0103 la <strong>18 studii <\/strong>\u0219i s-a descoperit c\u0103 un consum de produse lactate&nbsp;<strong>nu contribuie la apari\u021bia bolilor cardiovasculare \u0219i la decesul provocat de acestea.<\/strong><span style=\"color: #ff6600\"> [13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Datorit\u0103 con\u021binutului de potasiu<\/strong>, laptele este benefic, dar trebuie s\u0103 fi\u021bi aten\u021bi la con\u021binutul de gr\u0103simi saturate. <strong>Gr\u0103simile saturate \u00een exces<\/strong> sunt la fel de <strong>&#8220;nocive&#8221; pentru inim\u0103<\/strong> ca \u0219i <strong>carbohidra\u021bii rafina\u021bi.<\/strong> <span style=\"color: #ff6600\">[19] [22]<\/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\"><p><strong>Laptele \u0219i depresia<\/strong><\/p><\/h3>\n\n\n\n<p>Desigur, laptele nu este un leac pentru orice, datorit\u0103 c\u0103ruia putem sc\u0103pa de depresie dup\u0103 doar un pahar de lapte. Pe de alt\u0103 parte, este adev\u0103rat c\u0103 un aport <strong>suficient de&nbsp;vitamina D are efecte pozitive asupra produc\u021biei de serotonin\u0103,<\/strong> care afecteaz\u0103, spre exemplu, <strong>\u0219i starea de spirit. <\/strong>Ca s\u0103 nu crede\u021bi c\u0103 vrem s\u0103 asociem doar procesele biologice,&nbsp;<strong>asocierile dintre despresie \u0219i vitamina D<\/strong> au fost dezb\u0103tute \u00een 2020 \u0219i de oamenii de \u0219tiin\u021b\u0103&nbsp;&nbsp;Menon, Kar, Suthar \u0219i Nebhinani. <strong>Tratamentul pentru depresie \u00eembog\u0103\u021bit cu vitamina D<\/strong> \u00een cazul persoanelor ce sufer\u0103 de <strong>deficit<\/strong> de vitamina D pare a fi un posibil beneficiu.&nbsp;<span style=\"color: #ff6600\">&nbsp;[6] [15]<\/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\"><span class=\"ez-toc-section\" id=\"Sunt_produsele_lactate_sanatoase\"><\/span><p><strong>Sunt produsele lactate s\u0103n\u0103toase?<\/strong><\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Ce cantitate de lapte pe zi \u00eenseamn\u0103 prea mult?<\/strong><\/p><\/h3>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat deja \u00een capitolele anterioare,<strong> laptele este bogat \u00een nutrien\u021bi,<\/strong> dar \u00een acela\u0219i timp con\u021bine \u0219i<strong> gr\u0103simi saturate,<\/strong> iar consumul lor nu trebuie dep\u0103\u0219it. Dar ce \u00eenseamn\u0103 mai exact acest lucru?<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/kolko-mlieka-denne-je-privela-1124x749.jpg\" alt=\"Ce cantitate de lapte pe zi \u00eenseamn\u0103 prea mult?\" class=\"wp-image-186417\" width=\"843\" height=\"562\" title=\"c\u00e2t lapte pe zi \u00eenseamn\u0103 prea mult\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/kolko-mlieka-denne-je-privela-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/kolko-mlieka-denne-je-privela-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/kolko-mlieka-denne-je-privela-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/kolko-mlieka-denne-je-privela.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Un principiu este prezentat \u00een raportul din cadrul <strong>Congresului Societ\u0103\u021bii Europene de Cardiologie din 2018.<\/strong>&nbsp;Raportul a avut la baz\u0103 <strong>20 de studii<\/strong>&nbsp;\u0219i au descoperit c\u0103 <strong>nu este o leg\u0103tur\u0103 \u00eentre bolile de inim\u0103 \u0219i consumul de produse lactate.&nbsp;<\/strong>&nbsp;Cu toate astea, exist\u0103 o <strong>excep\u021bie<\/strong> care prezint\u0103 un risc.&nbsp;Conform rezultatelor, consumul de&nbsp;<strong>cantit\u0103\u021bi prea mari de lapte,<\/strong> mai precis aproape <strong>un litru pe zi,<\/strong>&nbsp;este asociat cu&nbsp;<strong>un risc mai mare de boli cardiovasculare.<\/strong>&nbsp;\u00cen acela\u0219i timp, este adev\u0103rat c\u0103<strong> Asocia\u021bia American\u0103 a Inimii<\/strong> (AHA) <strong>recomand\u0103<\/strong>&nbsp;ca adul\u021bii s\u0103 se axeze pe produse lactate cu un <strong>con\u021binut redus de gr\u0103simi sau f\u0103r\u0103 gr\u0103simi<\/strong>. Iubitorii de lapte sunt probabil dezam\u0103gi\u021bi, dar dac\u0103 nu mai sunte\u021bi copii, \u00eencerca\u021bi s\u0103 consuma\u021bi laptele cu modera\u021bie. <span style=\"color: #ff6600\">[23]<\/span><\/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<h3 class=\"wp-block-heading\"><p><strong>Iaurturile &#8211; Chiar sunt s\u0103n\u0103toase?<\/strong><\/p><\/h3>\n\n\n\n<p>Cu siguran\u021b\u0103 da. Iaurturile reprezint\u0103 o component\u0103 nutri\u021bional\u0103 interesant\u0103 \u00een diet\u0103, \u00eens\u0103 <strong>nu toate iaurturile sunt s\u0103n\u0103toase.<\/strong> Motivul \u00eel reprezint\u0103<strong> aromele \u0219i zah\u0103rul ad\u0103ugat.<\/strong> Pe rafturile magazinelor se g\u0103sesc zeci de iaurturi, dar cum s\u0103 \u00eel alege\u021bo pe cel corect? Iat\u0103 c\u00e2teva sfaturi pentru alegerea iaurtului potrivit <span style=\"color: #ff6600\">[24]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><p><strong>Citi\u021bi ce scrie pe ambalaj &#8211; tabelul valorilor nutri\u021bionale&nbsp;\u0219i compozi\u021bia iaurtului<\/strong> v\u0103 pot oferi o imagine detaliat\u0103 cu privire la ce se afl\u0103 sub capac. Ve\u021bi descoperi <strong>con\u021binutul de gr\u0103simi, carbohidra\u021bi \u0219i proteine,<\/strong> precum \u0219i <strong>cantitatea de calciu<\/strong> sau <strong>vitamina D.<\/strong> \u00cen compozi\u021bie se men\u021bioneaz\u0103, spre exemplu, <strong>\u0219i zah\u0103rul ad\u0103ugat,<\/strong> pe care ar trebui s\u0103 \u00eel evita\u021bi pentru a avea un stil de via\u021b\u0103 s\u0103n\u0103tos.<\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\"><li><p><strong>Integral sau degresat?<\/strong> &#8211; Dac\u0103 v\u0103 uita\u021bi la calorii, \u00eencerca\u021bi s\u0103 v\u0103 axa\u021bi pe produsele cu gr\u0103simi pu\u021bine, dar ave\u021bi grij\u0103 \u0219i cu acestea. E posibil s\u0103 con\u021bin\u0103&nbsp;<strong>zah\u0103r ad\u0103ugat<\/strong>&nbsp;\u00een locul gr\u0103similor. Verifica\u021bi \u00een tabelul de pe ambalaj. Pe de alt\u0103 parte, iaurturile integrale nu sunt neap\u0103rat nocive. Pot con\u021bine<strong>&nbsp;gr\u0103simi s\u0103n\u0103toase<\/strong>, cum ar fi <strong>acidul linoleic conjugat<\/strong>&nbsp;<strong>(CLA),<\/strong> care este benefic pentru organism.<\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"3\"><li><p><strong>C\u00e2t despre iaurtul cu culturi vii &#8211; bacteriile probiotice<\/strong>&nbsp;sunt practic organisme &#8220;vii&#8221;, importante pentru <strong>microflora intestinal\u0103<\/strong>.&nbsp; Probabil c\u0103 a\u021bi auzit de ele \u00een diverse reclame, care deseori puncteaz\u0103 con\u021binutul bacteriilor benefice. Prin urmare, dac\u0103 ave\u021bi probleme cu digestia, alege\u021bi iaurturi cu bacterii probiotice. \u00cen plus, <strong>gustul&nbsp;<\/strong>unui astfel de iaurt este u\u0219or&nbsp;<strong>amar,&nbsp;<\/strong>deoarece bacteriile din iaurt <strong>transform\u0103 lactoza \u00een acid lactic.<\/strong><\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2021\/07\/iStock-177545720-1124x749.jpg\" alt=\"Iaurturile - Chiar sunt s\u0103n\u0103toase?\" class=\"wp-image-275850\" width=\"843\" height=\"562\" title=\"Iaurturile - Chiar sunt s\u0103n\u0103toase?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-177545720-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-177545720-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-177545720-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-177545720-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>S\u0103n\u0103tatea \u0219i br\u00e2nza<\/strong><\/p><\/h3>\n\n\n\n<p>Face\u021bi parte dintre cei care nu pot renun\u021ba la br\u00e2nz\u0103? Dac\u0103 da, cu siguran\u021b\u0103 v\u0103 intereseaz\u0103 dac\u0103 consumul de br\u00e2nz\u0103 v\u0103 poate afecta stilul de via\u021b\u0103 s\u0103n\u0103tos. Despre br\u00e2nz\u0103 se poate scrie un articol separat, a\u0219a c\u0103 \u00een acest subcapitol vom prezenta 2 sfaturi importante legate de br\u00e2nz\u0103 \u0219i s\u0103n\u0103tate.&nbsp;<span style=\"color: #ff6600\">&nbsp;[25] [26]<\/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\"><li><p><strong>Ave\u021bi grij\u0103 la con\u021binutul de gr\u0103simi<\/strong> &#8211; la fel ca \u0219i \u00een cazul laptelui, br\u00e2nza poate fi <strong>o surs\u0103 bun\u0103 de gr\u0103simi<\/strong>, chiar \u0219i de <strong>gr\u0103simi saturate &#8211; <\/strong>&nbsp;la care trebuie s\u0103 fi\u021bi aten\u021bi. Iubi\u021bi <strong>br\u00e2nza cheddar?<\/strong> Este excelent\u0103, \u00eens\u0103 <strong>28 grame de br\u00e2nz\u0103 cheddar<\/strong> con\u021bine p\u00e2n\u0103 la <strong>6 grame de gr\u0103simi saturate \u0219i 120 calorii.<\/strong><\/p><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><p><strong>Br\u00e2nza \u0219i sarea<\/strong> &#8211; O alt\u0103 substan\u021b\u0103 din br\u00e2nz\u0103 \u00eel reprezint\u0103 <strong>con\u021binutul de sodiu.<\/strong> <strong>Prea mult\u0103 sare<\/strong> \u00een diet\u0103 <strong>reprezint\u0103 o problem\u0103,<\/strong> a\u0219a c\u0103, pe l\u00e2ng\u0103 calorii \u0219i gr\u0103simi, verifica\u021bi \u0219i cantitatea de sodiu de pe etichet\u0103 \u0219i compara\u021bi mai multe tipuri pentru a face alegerea cea bun\u0103. Asta pentru c\u0103 anumite tipuri de br\u00e2nz\u0103 pot avea <strong>un con\u021binut mai mic de sodiu.&nbsp;<\/strong><\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/elisa-michelet-raNKGlQDT_o-unsplash-min-1124x749.jpg\" alt=\"Cele mai s\u0103n\u0103toase tipuri de br\u00e2nz\u0103\" class=\"wp-image-187650\" width=\"843\" height=\"562\" title=\"cele mai s\u0103n\u0103toase tipuri de br\u00e2nz\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/elisa-michelet-raNKGlQDT_o-unsplash-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/elisa-michelet-raNKGlQDT_o-unsplash-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/elisa-michelet-raNKGlQDT_o-unsplash-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/elisa-michelet-raNKGlQDT_o-unsplash-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Alternative pentru lapte<\/strong><\/p><\/h3>\n\n\n\n<p>Laptele este foarte popular, \u00eens\u0103 <strong>o mare parte din popula\u021bie nu poate sau nu vrea s\u0103 \u00eel consume.<\/strong> Fie c\u0103 suferi\u021bi de<strong>&nbsp;intoleran\u021b\u0103 la lactoz\u0103,<\/strong>&nbsp;sunte\u021bi&nbsp;<strong>vegani<\/strong> sau este vorba de o&nbsp;<strong>chestiune etic\u0103<\/strong>&nbsp;legat\u0103 de consumul de produse de origine animal\u0103, exist\u0103 o solu\u021bie \u0219i pentru voi.&nbsp; Pe l\u00e2ng\u0103 laptele conven\u021bional de origine animal\u0103, pe pia\u021b\u0103 exist\u0103 \u0219i <strong>&#8220;alternative&#8221;<\/strong>&#8211;<strong> \u00eenlocuitori vegetali.<\/strong>&nbsp;Ace\u0219tia includ diferite tipuri de lapte din<strong>&nbsp;migdale, cocos,<\/strong>&nbsp;sau<strong>&nbsp;orez.<\/strong> <strong>Difer\u0103<\/strong> <strong>gustul<\/strong>&nbsp;\u0219i&nbsp;<strong>con\u021binutul de nutrien\u021bi.<\/strong> <span style=\"color: #ff6600\">[27]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2021\/07\/iStock-914855402-1124x749.jpg\" alt=\"Alternative pentru lapte\" class=\"wp-image-276028\" width=\"843\" height=\"562\" title=\"Alternative pentru lapte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-914855402-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-914855402-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-914855402-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-914855402-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Nu \u0219ti\u021bi cum s\u0103 alege\u021bi o alternativ\u0103 pentru lapte \u00een func\u021bie de preferin\u021bele voastre, dar cel pu\u021bin v\u0103 putem indica <strong>avantajele \u0219i dezavantajele<\/strong> ingredientelor selectate din <strong>laptele vegetal<\/strong><span style=\"color: #ff6600\">&nbsp;[10]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><\/th><th><p><strong>Avantaje<\/strong><\/p><\/th><th><p><strong>Dezavantaje<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td>Laptele de soia<\/td><td><p>&#8211; \u00cen compara\u021bie cu laptele integral, con\u021bine aproximativ jum\u0103tate din con\u021binutul de carbohidra\u021bi \u0219i gr\u0103simi.<br>\n&#8211; Con\u021bine aproape la fel de multe proteine ca \u0219i laptele integral.<\/p><\/td><td>&#8211; con\u021binutul de estrogen \u0219i hormoni vegetali<\/td><\/tr><tr><td>Laptele din orez<\/td><td>&#8211; con\u021binut redus de gr\u0103simi<\/td><td><p>&#8211; con\u021binut mare de carbohidra\u021bi<br>\n&#8211; con\u021binut redus de proteine \u0219i de nutrien\u021bi<\/p><\/td><\/tr><tr><td>Laptele de migdale<\/td><td><p>&#8211; con\u021binut ridicat de vitamina E<br>\n&#8211; con\u021binut ridicat de calciu (dac\u0103 laptele este \u00eembog\u0103\u021bit cu calciu)<br>\n&#8211; con\u021binut redus de gr\u0103simi<\/p><\/td><td><p>&#8211; o propor\u021bie mic\u0103 de proteine<br> &#8211; <strong>con\u021binutul <\/strong>de acid fitic, care reduce absorb\u021bia de minerale din organism<\/p><\/td><\/tr><tr><td>Laptele de ov\u0103z<\/td><td><p>&#8211; con\u021binut ridicat de fibre<br>\n&#8211; con\u021binut redus de gr\u0103simi<\/p><\/td><td><p>&#8211; con\u021binut sc\u0103zut de proteine<br>\n&#8211; con\u021binut ridicat de carbohidra\u021bi<\/p><\/td><\/tr><tr><td>Laptele de cocos<\/td><td>-nivelul sc\u0103zut de carbohidra\u021bi \u0219i calorii<\/td><td><p>&#8211; o propor\u021bie mare de gr\u0103simi saturate<br>\n&#8211; f\u0103r\u0103 proteine<\/p><\/td><\/tr><\/tbody><\/table><\/figure>\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\"><p><strong>Cine ar trebui s\u0103 evite consumul de lapte?<\/strong><\/p><\/h3>\n\n\n\n<p>Din p\u0103cate, laptele nu este potrivit pentru toat\u0103 lumea. Dac\u0103 v\u0103 reg\u0103si\u021bi \u00een unul dintre capitolele de mai sus, evita\u021bi consumul de lapte sau \u00eenlocui\u021bi-l cu o alt\u0103 b\u0103utur\u0103.<\/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\"><li><p><strong>Persoanele cu intoleran\u021b\u0103 la lactoz\u0103<\/strong> &#8211; Intoleran\u021ba la lactoz\u0103 este o problem\u0103 de s\u0103n\u0103tate relativ comun\u0103 asociat\u0103 cu<strong> probleme \u00een ceea ce prive\u0219te digerarea lactozei.<\/strong> \u00cen timp ce <strong>alergiile la lapte sunt foarte rare, p\u00e2n\u0103 la 75% din popula\u021bia lumii sufer\u0103 de intoleran\u021b\u0103.<\/strong> Cel mai mult afecteaz\u0103 popula\u021biile din <strong>Asia \u0219i America de Sud<\/strong>.<\/p><\/li><\/ul>\n\n\n\n<p>Simptomele frecvente sunt asociale cu problemele digestive, cum ar fi&nbsp;<strong>flatulen\u021ba, convulsii,<\/strong>&nbsp;sau&nbsp;<strong>diaree.<\/strong> \u00cen cazul \u00een care ave\u021bi suspiciuni, cel mai bine este s\u0103 apela\u021bi la sfatul unui profeionist, doctorul fiind cel mai \u00een m\u0103sur\u0103 s\u0103 pun\u0103 un diagnostic \u00een leg\u0103tur\u0103 cu aceast\u0103 problem\u0103.&nbsp; Suferi\u021bi de intoleran\u021b\u0103 la lactoz\u0103? Nu v\u0103 face\u021bi griji! Pute\u021bi consuma, spre exemplu, <strong>iaurturi<\/strong>&nbsp;cu&nbsp;<strong>probiotice,<\/strong>&nbsp;sau <strong>br\u00e2nzeturi tari,<\/strong>&nbsp;care<strong>&nbsp;de obicei nu con\u021bin lactoz\u0103.<\/strong>&nbsp;<strong>Suplimentarea cu<\/strong>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/enzime-de-lactaza-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lactaz\u0103&nbsp;<\/a>este <strong>benefic\u0103<\/strong>&nbsp;pentru cei care sufer\u0103 de intoleran\u021b\u0103 la lactoz\u0103. Intoleran\u021ba la lactoz\u0103 apare atunci c\u00e2nd <strong>corpul produce prea pu\u021bine enzime de lactaz\u0103.<\/strong> Pentru multe dintre persoanele care sufer\u0103 de intoleran\u021b\u0103, problemele apar din cauza&nbsp;<strong>cantit\u0103\u021bii mari de zah\u0103r din lapte<\/strong>&nbsp;\u0219i pot consuma&nbsp;<strong>doze mici de lactaz\u0103<\/strong> (circa 55 &#8211; 115 gr). Administrarea de lactaz\u0103 ca supliment nutritiv ajut\u0103 la&nbsp;<strong>prevenirea balon\u0103rii, a problemelor digestive \u0219i a diareei.<\/strong><span style=\"color: #ff6600\"> [16] [17] [29]<\/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\"><li><p><strong>Cei care au probleme dup\u0103 ce consum\u0103 lapte &#8211;<\/strong> poate p\u0103rea asem\u0103n\u0103tor cu intoleran\u021ba la lactoz\u0103, dar chiar \u0219i dup\u0103 <strong>un rezultat negativ la testul de intoleran\u021b\u0103<\/strong> pute\u021bi avea probleme dup\u0103 ce consuma\u021bi lapte. Pot ap\u0103rea&nbsp;<strong>probleme la stomac<\/strong>, dar pute\u021bi \u00eent\u00e2mpina \u0219i un <strong>disconfort<\/strong>&nbsp;\u0219i chiar&nbsp;<strong>congestie.<\/strong> Dac\u0103 \u00eent\u00e2mpina\u021bi unul dintre aceste simptome, re\u021bine\u021bi c\u0103 este posibil s\u0103 <strong>nu fie vorba neap\u0103rat de intoleran\u021b\u0103 la lactoz\u0103.<\/strong> Pentru a fi siguri, merge\u021bi la doctor, sau \u00eencerca\u021bi <strong>s\u0103 renun\u021ba\u021bi<\/strong>&nbsp;la produsele lactate pentru o perioad\u0103 de timp \u0219i evalua\u021bi singuri dac\u0103 <strong>v\u0103 sim\u021bi\u021bi mai bine<\/strong>.&nbsp;<span style=\"color: #ff6600\">[16]<\/span><\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A treia categorie de persoane care \u00eent\u00e2mpin\u0103 probleme din cauza laptelui \u0219i a produselor lactate sunt cei c\u0103rora&nbsp;<strong>pur \u0219i simplu nu le place.<\/strong> Poate c\u0103 p\u0103rin\u021bii v-au explicat cu t\u0103rie<strong> <\/strong>c\u0103<strong> lapte este un &#8220;must&#8221;.<\/strong>&nbsp; Dac\u0103 ave\u021bi remu\u0219c\u0103ri \u0219i&nbsp;practic v\u0103 for\u021ba\u021bi s\u0103-l consuma\u021bi <strong>pentru aportul de calciu, <\/strong>mai bine<strong> alege\u021bi produse<\/strong>&nbsp;\u0219i forme de produse lactate&nbsp;<strong>care nu v\u0103 deranjeaz\u0103.<\/strong> \u00cencerca\u021bi mai multe tipuri de lapte, sau g\u0103si\u021bi un tio de br\u00e2nz\u0103 care s\u0103 v\u0103 plac\u0103. V\u0103 \u00eengrijoreaz\u0103 nivelul de calciu? \u00cel pute\u021bi suplimenta cu ajutoruul <strong>legumelor cu frunze, <\/strong>sau sub form\u0103 de<strong>&nbsp;<\/strong><a href=\"https:\/\/gymbeam.ro\/calciu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente nutritive<\/a>. <span style=\"color: #ff6600\">[16]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/debby-hudson-2dzhYsVhLVA-unsplash-1124x899.jpg\" alt=\"Intoleran\u021b\u0103 la lactoz\u0103\" class=\"wp-image-187680\" width=\"843\" height=\"674\" title=\"intoleran\u021ba la lactoz\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/debby-hudson-2dzhYsVhLVA-unsplash-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/debby-hudson-2dzhYsVhLVA-unsplash-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/debby-hudson-2dzhYsVhLVA-unsplash-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/debby-hudson-2dzhYsVhLVA-unsplash-2048x1638.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>\u0218i acum c\u00e2teva lucruri interesante despre lapte <span style=\"color: #ff6600\">[11]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><p>Ziua laptelui se s\u0103rb\u0103tore\u0219te pe <strong>1 iunie &#8211; Ziua Mondial\u0103 a Laptelui.<\/strong><\/p><\/li><li><p><strong>India<\/strong> este <strong>cel mai mare produc\u0103tor<\/strong> de lapte.<\/p><\/li><li><p>Laptele <strong>previne aciditatea<\/strong> \u0219i <strong>reduce stresul<\/strong> \u0219i oboseala.<\/p><\/li><li><p>Laptele este excep\u021bional pentru <strong>con\u021binutul de vitamina A,<\/strong> care este important pentru<strong> piele \u0219i imunitate.<\/strong><\/p><\/li><li><p>Este o surs\u0103 grozav\u0103 de <strong>vitamina B12,<\/strong> important\u0103 pentru<strong> sistemul nervos.<\/strong><\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acest articol, v-am prezentat<strong> con\u021binutul de nutrien\u021bi<\/strong>&nbsp;pe care \u00eel pute\u021bi ob\u021bine din consumul de lapte. Exist\u0103 o mul\u021bime de studii cu privire la beneficiile pe care le are asupra s\u0103n\u0103t\u0103\u021bii, iar scopul nostru a fost s\u0103 v\u0103 prezent\u0103m at\u00e2t <strong>cercet\u0103rile ce se bazeaz\u0103 pe aspectele pozitive c\u00e2t \u0219i cele nagative.<\/strong> Fie c\u0103 be\u021bi lapte de vac\u0103 sau de migdale,&nbsp;c\u0103 v\u0103 pune\u021bi doar pu\u021bin \u00een cafea sau c\u0103 be\u021bi un pahar pe zi, credem c\u0103 am reu\u0219it s\u0103 v\u0103 \u00eembog\u0103\u021bim cuno\u0219tin\u021bele cu privire la lapte. <strong>Vre\u021bi ca \u0219i prietenii vo\u0219tri s\u0103 afle despre acest subiect?<\/strong>&nbsp;<strong>Sus\u021bine\u021bi acest articol cu un share.<\/strong><\/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\/calcium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCalcium\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>E mai bine s\u0103 bem lapte de vac\u0103 sau lapte de migdale? Afla\u021bi mai multe despre nutrien\u021bii din lapte, despre avantajele \u0219i dezavantajele tipurilor de lapte vegetal, dar \u0219i despre rezultatele studiilor \u0219tiin\u021bifice. Ar trebui s\u0103 bem cu to\u021bii lapte, sau este s\u0103n\u0103tos doar pentru copii?<\/p>\n","protected":false},"author":25,"featured_media":187928,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6278,7130,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-193926","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-proteine-ro","9":"tag-proteine-pulbere","10":"tag-un-stil-de-viata-sanatos","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Este laptele s\u0103n\u0103tos \u0219i benefic pentru toat\u0103 lumea? 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