{"id":246004,"date":"2020-02-17T07:50:00","date_gmt":"2020-02-17T06:50:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=246004"},"modified":"2022-08-12T10:19:49","modified_gmt":"2022-08-12T08:19:49","slug":"cum-sa-determinati-ce-sursa-de-proteine-este-de-cea-mai-inalta-calitate","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-determinati-ce-sursa-de-proteine-este-de-cea-mai-inalta-calitate\/","title":{"rendered":"Proteine \u200b\u200bhigh-quality &#8211; cum s\u0103 determina\u021bi ce surs\u0103 de proteine \u200b\u200beste de cea mai \u00eenalt\u0103 calitate?"},"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\/cum-sa-determinati-ce-sursa-de-proteine-este-de-cea-mai-inalta-calitate\/#Biodisponibilitatea_proteinelor\" title=\"Biodisponibilitatea proteinelor\">Biodisponibilitatea proteinelor<\/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\/cum-sa-determinati-ce-sursa-de-proteine-este-de-cea-mai-inalta-calitate\/#Profilul_de_aminoacizi\" title=\"Profilul de aminoacizi\">Profilul de aminoacizi<\/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\/cum-sa-determinati-ce-sursa-de-proteine-este-de-cea-mai-inalta-calitate\/#PDCAAS_si_DIAAS\" title=\"PDCAAS \u0219i DIAAS\">PDCAAS \u0219i DIAAS<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Proteinele<\/strong> sunt o component\u0103 important\u0103 din alimenta\u021biei, iar aportul lor zilnic asigur\u0103 <strong>func\u021bionarea optim\u0103<\/strong> a multor <strong>procese<\/strong> din corpul nostru. Pe pia\u021b\u0103 ve\u021bi g\u0103si o<strong> gam\u0103 larg\u0103 de surse de proteine, fie \u00een produsele vegetale, fie \u00een produsele de origine animal\u0103<\/strong>, dar \u0219i sub form\u0103 de <strong>suplimente nutritive<\/strong>. \u00cens\u0103, <strong>calitatea proteinelor nu este<\/strong> <strong>la fel<\/strong>&nbsp;pentru toate sursele, a\u0219a c\u0103 trebui s\u0103 \u0219tim cum s\u0103 o evalu\u0103m. Dou\u0103 criterii de baz\u0103 sunt importante \u00een <strong>evaluarea calit\u0103\u021bii<\/strong> proteinelor &#8211; <strong>biodisponibilitatea \u0219i profilul de aminoacizi<\/strong>. Pe baza acestor dou\u0103 criterii, s-au dezvoltat <strong>metodele interna\u021bionale DIAAS \u0219i PDCAAS<\/strong>, care evalueaz\u0103 \u00een mod cuprinz\u0103tor sursele proteinelor \u0219i contribu\u021bia lor pentru organismul uman.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC05102.jpg\" alt=\"Surse proteice de calitate\" width=\"843\" height=\"562\" title=\"Surse proteice de calitate\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Biodisponibilitatea_proteinelor\"><\/span>Biodisponibilitatea proteinelor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Moleculele proteice sunt alc\u0103tuite dintr-un&nbsp;<strong>lan\u021b de aminoacizi<\/strong>, pe care corpul uman le folose\u0219te \u00een diverse scopuri. \u00cen general, este valabil faptul c\u0103, organismul func\u021bioneaz\u0103 cu <strong>aproximativ 20 de aminoacizi<\/strong>, dintre care <strong>9 sunt esen\u021biali<\/strong>. Acest lucru \u00eenseamn\u0103 c\u0103 organismul&nbsp;<strong>nu \u00eei poate produce singur<\/strong> \u0219i, prin urmare, trebuie s\u0103 \u00eei&nbsp;<strong>ob\u021bin\u0103 din alimenta\u021bie<\/strong>. Dup\u0103 consum, proteinele sunt <strong>digerate \u00een stomac \u0219i \u00een intestinul sub\u021bire<\/strong>, unde sunt <strong>descompuse \u00een aminoacizi individuali<\/strong>. Organismul \u00eei sintetizeaz\u0103 printr-un proces numit <strong>sintez\u0103 proteic\u0103.<\/strong> Este un proces foarte complex, dar, \u00een termeni simpli, corpul \u00ee\u0219i ajusteaz\u0103 aminoacizii, astfel \u00eenc\u00e2t s\u0103 poat\u0103 forma&nbsp;<strong>proteine utilizabile.<\/strong> Prin urmare, <strong>biodisponibilitatea,<\/strong> din englez\u0103,&nbsp;<em>Bio-availability<\/em>, exprim\u0103 c\u00e2t de bine <strong>poate folosi organismul proteinele<\/strong>&nbsp;pe care le consum\u0103.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Biodisponibilitatea<\/strong> proteinelor este determinat\u0103 de <strong>trei m\u0103sur\u0103tori<\/strong> bazate pe calcularea azotului din organism <span style=\"color: #ff6600;\">[2] [9] [10] [11]<\/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><strong>Valoarea biologic\u0103 a proteinelor<\/strong> &#8211; Biological value (BV) &#8211; m\u0103soar\u0103 <strong>c\u00e2t de mult azot<\/strong> din proteine se <strong>folose\u0219te teoretic \u00een \u021besutul muscular<\/strong>.<\/li><li><strong>Utilizarea net\u0103 a proteinelor<\/strong> &#8211; Net Protein Utilisation (NPU) &#8211; determin\u0103 <strong>propor\u021bia de aminoacizi<\/strong> din alimenta\u021bie, pe care organismul o transform\u0103 \u00een proteine.<\/li><li><strong>Echilibrul azotului<\/strong>&nbsp;&#8211; Nitrogen Balance (NB) &#8211; poate fi pozitiv, negativ sau zero. \u00cen cazul unei valori pozitive, proteinele din alimenta\u021bie sunt folosite pentru a construi masa muscular\u0103. O valoare negativ\u0103 \u00eenseamn\u0103 c\u0103 organismul folose\u0219te proteinele din mu\u0219chi ca surs\u0103 de energie.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu sunte\u021bi un fan al calculelor \u0219i al formulelor? BV, NPU \u0219i NB se m\u0103soar\u0103 pe baza <strong>azotului<\/strong>, care este&nbsp;<strong>eliminat<\/strong> de o persoan\u0103 \u0219i din acest raport se determin\u0103 <strong>c\u00e2te proteine reprezint\u0103<\/strong>. Num\u0103rul rezultat poate fi comparat <strong>cu proteinele primite<\/strong>, iar rezultatul este biodisponibilitatea. Biodisponibilitatea total\u0103 include rezultatele BV, NPU \u0219i NB. <strong>Cea mai interesant\u0103<\/strong> valoare este <strong>valoarea biologic\u0103 a proteinelor<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[<\/span><span style=\"color: #ff6600;\">2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Facetune_06-01-2020-01-26-22.jpg\" alt=\"Biodisponibilitatea proteinelor\" width=\"843\" height=\"562\" title=\"Biodisponibilitatea proteinelor\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Valoarea biologic\u0103 a proteinelor<\/h3>\n\n\n\n<p>Corpul uman prime\u0219te <strong>proteine din alimenta\u021bie<\/strong>, iar acestea sunt apoi <strong>procesate \u00een tractul digestiv<\/strong>. Nu toate tipurile de <a href=\"https:\/\/gymbeam.ro\/proteine\" class=\"ek-link\">proteine<\/a> sunt utilizate pentru a construi masa muscular\u0103 \u00een aceea\u0219i m\u0103sur\u0103. <strong>Valoarea biologic\u0103 (BV)<\/strong> este <strong>raportul procentual de nutrien\u021bi<\/strong>, pe care organismul \u00eel<strong> poate utiliza.<\/strong> Este derivat din calculul aportului de proteine, ceea ce indic\u0103 <strong>diferen\u021ba dintre cre\u0219terea \u0219i eliminarea azotului.<\/strong> Mai simplu spus, BV indic\u0103 c\u00e2t de <strong>rapid \u0219i de bine<\/strong> poate<strong> folosi organismul proteinele consumate. <\/strong><span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sursa<\/strong> natural\u0103 cu <strong>cea mai bun\u0103 digerabilitate<\/strong> este reprezentat\u0103 de&nbsp;<strong>ou\u0103le \u00eentregi<\/strong>, iar organismul poate utiliza p\u00e2n\u0103 la <strong>94%<\/strong> din acestea. Din acest motiv, <strong>ou\u0103lor<\/strong> li se atribuie&nbsp;<strong>valoarea de 100<\/strong>, iar toate celelalte surse de proteine sunt apoi <strong>comparate cu ou\u0103le<\/strong>. \u00cen prezent exist\u0103 <strong>proteine sub form\u0103 de suplimente nutritive<\/strong>, care sunt <strong>mai u\u0219or \u0219i mai bine digerate dec\u00e2t ou\u0103le<\/strong> \u0219i, prin urmare, au o valoare <strong>mai mare de 100<\/strong>. Cele mai populare surse includ <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/concentrate-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">concentratul<\/a><\/span> \u0219i&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/izolati-proteici\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izolatul<\/a><\/span>&nbsp;din zer. Pentru o imagine mai clar\u0103, v\u0103 prezent\u0103m un tabel cu <strong>evaluarea proteinelor<\/strong>&nbsp;<span style=\"color: #ff6600;\">[4]<\/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 caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Sursa proteinei<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Evaluarea proteinelor dup\u0103 BV<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Izolat din zer<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>159<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Concentrat din zer<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>104<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Ou\u0103 (\u00eentregi)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>100<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Ou\u0103 (numai albu\u0219)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>88<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Carne de pui \/ curcan<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>79<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Cazein\u0103 (supliment nutritiv)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>77<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Proteine din soia (supliment nutritiv)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>74<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Pe\u0219te<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>70<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Carne de vit\u0103 (slab\u0103)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>69<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Lapte de vac\u0103<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>60<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Orez alb<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>56<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Arahide<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>55<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Porumb<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">36<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Cartofi (albi)<br><\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>34<span style=\"font-family: inherit; font-size: inherit;\"><\/span><\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>V\u0103 intereseaz\u0103 <strong>diferen\u021ba dintre concentratul \u0219i izolatul din zer<\/strong>? Afla\u021bi toate informa\u021biile necesare despre aceste surse de proteine din articolul nostru &#8211;&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/ce-proteine-sa-alegem-izolat-hidrolizat-sau-concentrat-proteic-din-zer\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce proteine s\u0103 alegem? Izolat, hidrolizat sau concentrat proteic din zer?<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-535786572_1.jpg\" alt=\" Proteine mai bune\" width=\"843\" height=\"562\" title=\" Proteine mai bune\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28936,28324,5075,404,6939,5012,28134,28689,5598\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Profilul_de_aminoacizi\"><\/span>Profilul de aminoacizi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat mai sus, <strong>moleculele de proteine<\/strong> sunt compuse din <strong>lan\u021buri de aminoacizi.<\/strong>&nbsp;<strong>Corpul \u00ee\u0219i produce singur<\/strong> unii aminoacizi,<strong>&nbsp;\u00eens\u0103 pe unii \u00eei ob\u021bine din alimenta\u021bie<\/strong>. Aminoacizii pe care corpul nu-i poate sintetiza se numesc<strong> aminoacizi esen\u021biali<\/strong>. Aici sunt inclu\u0219i 9 aminoacizi&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Leucin\u0103<\/li><li>Izoleucin\u0103<\/li><li>Valin\u0103<\/li><li>Histidin\u0103<\/li><li>Lizin\u0103<\/li><li>Metionin\u0103<\/li><li>Fenilalanin\u0103<\/li><li>Treonin\u0103<\/li><li>Triptofan<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cei mai importan\u021bi aminoacizi pentru cre\u0219terea \u0219i men\u021binerea masei musculare sunt a\u0219a-numi\u021bii <strong>aminoacizi<\/strong>&nbsp;<span style=\"color: #ff6600;\"><a title=\"BCAA -GymBeam\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a><\/span><strong> cu lan\u021b ramificat.<\/strong> Ace\u0219tia includ <strong>leucin\u0103, izoleucin\u0103 \u0219i valin\u0103<\/strong>, unde <strong>leucina are cel mai pronun\u021bat efect anabolic<\/strong>. Un criteriu foarte important \u00een alegerea sursei proteinelor este <strong>profilul de aminoacizi<\/strong>, care reprezint\u0103 con\u021binutul de aminoacizi al proteinelor. Pentru o mai bun\u0103 orientare, v\u0103 prezent\u0103m un tabel cu rezumatul <strong>con\u021binutului de aminoacizi pentru diferite surse de proteine<\/strong>&nbsp;\u0219i <strong>doza lor zilnic\u0103 recomandat\u0103<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[2]<\/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 caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>mg\/kg\/zi*&nbsp;<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>lapte mg\/g proteine<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>maz\u0103re mg\/g proteine<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>orez mg\/g proteine<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>soia mg\/g proteine<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>zer mg\/g proteine<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Histidin\u0103<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>10<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>30<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>17<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>24<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\">26<\/td><td class=\"has-text-align-center\" data-align=\"center\">21<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izoleucin\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><td class=\"has-text-align-center\" data-align=\"center\">50<\/td><td class=\"has-text-align-center\" data-align=\"center\">54<\/td><td class=\"has-text-align-center\" data-align=\"center\">40<\/td><td class=\"has-text-align-center\" data-align=\"center\">43<\/td><td class=\"has-text-align-center\" data-align=\"center\">59<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leucin\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><td class=\"has-text-align-center\" data-align=\"center\">97<\/td><td class=\"has-text-align-center\" data-align=\"center\">97<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><td class=\"has-text-align-center\" data-align=\"center\">80<\/td><td class=\"has-text-align-center\" data-align=\"center\">116<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lizin\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><td class=\"has-text-align-center\" data-align=\"center\">80<\/td><td class=\"has-text-align-center\" data-align=\"center\">83<\/td><td class=\"has-text-align-center\" data-align=\"center\">33<\/td><td class=\"has-text-align-center\" data-align=\"center\">60<\/td><td class=\"has-text-align-center\" data-align=\"center\">102<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Metionin\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">27<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">29<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">23<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fenilalanin\u0103 (+ tirozin\u0103)<\/td><td class=\"has-text-align-center\" data-align=\"center\">25<\/td><td class=\"has-text-align-center\" data-align=\"center\">99<\/td><td class=\"has-text-align-center\" data-align=\"center\">94<\/td><td class=\"has-text-align-center\" data-align=\"center\">111<\/td><td class=\"has-text-align-center\" data-align=\"center\">90<\/td><td class=\"has-text-align-center\" data-align=\"center\">66<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Treonin\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">15<\/td><td class=\"has-text-align-center\" data-align=\"center\">47<\/td><td class=\"has-text-align-center\" data-align=\"center\">43<\/td><td class=\"has-text-align-center\" data-align=\"center\">38<\/td><td class=\"has-text-align-center\" data-align=\"center\">37<\/td><td class=\"has-text-align-center\" data-align=\"center\">76<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Triptofan<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">13<\/td><td class=\"has-text-align-center\" data-align=\"center\">11<\/td><td class=\"has-text-align-center\" data-align=\"center\">14<\/td><td class=\"has-text-align-center\" data-align=\"center\">13<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Valin\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">26<\/td><td class=\"has-text-align-center\" data-align=\"center\">58<\/td><td class=\"has-text-align-center\" data-align=\"center\">81<\/td><td class=\"has-text-align-center\" data-align=\"center\">55<\/td><td class=\"has-text-align-center\" data-align=\"center\">44<\/td><td class=\"has-text-align-center\" data-align=\"center\">58<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>* con\u021binutul de aminoacizi per kilogram, greutate corporal\u0103&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dori\u021bi s\u0103 afla\u021bi mai multe despre <strong>aminoacizii esen\u021biali<\/strong> \u0219i importan\u021ba lor pentru organismul uman? Toate informa\u021biile necesare le g\u0103si\u021bi \u00een articolul nostru &#8211;&nbsp;<a title=\"Aminoacizii esen\u021biali EAA - efectele, sursele \u0219i modul de administrare\" href=\"https:\/\/gymbeam.ro\/blog\/aminoacizii-esentiali-eaa-efectele-acestora-sursele-si-modul-de-administrare\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Aminoacizii esen\u021biali EAA, efectele acestora, sursele \u0219i modul de administrare.<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Moln_r_P_ter_5_.jpg\" alt=\"Profilul aminoacizilor din proteine\" width=\"843\" height=\"562\" title=\"Profilul aminoacizilor din proteine\"\/><\/figure><\/div>\n\n\n\n<p>\u00cen func\u021bie de con\u021binutul de aminoacizi, sursele de proteine sunt \u00eemp\u0103r\u021bite \u00een 2 grupe&nbsp;<span style=\"color: #ff6600;\">[3]<\/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><strong>Proteine complete<\/strong> &#8211; con\u021bin <strong>to\u021bi aminoacizii esen\u021biali. <\/strong>Acestea includ \u00een special,&nbsp;<strong>produsele de origine animal\u0103<\/strong>, cum ar fi <strong>carnea, produsele lactate \u0219i ou\u0103le.<\/strong><\/li><li><strong>Proteine incomplete<\/strong> &#8211; con\u021bin cel pu\u021bin un <strong>un aminoacid esen\u021bial<\/strong>. Se clasific\u0103 printre ele proteine de <strong>origine vegetal\u0103<\/strong>, precum sunt <strong>leguminoasele \u0219i cerealele.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Biodisponibilitatea <\/strong>r\u0103m\u00e2ne un <strong>parametru popular<\/strong>, \u00een special \u00een mass-media \u0219i \u00een materialele promo\u021bionale. Se bazeaz\u0103 pe<strong> dou\u0103 presupuneri<\/strong>, care ulterior, au fost puse la<strong> \u00eendoial\u0103<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2]<\/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>Proteinele sunt <strong>singura surs\u0103 de azot<\/strong> din organism.<\/li><li><strong>Proteinele neprocesate&nbsp;<\/strong>sunt utilizate pentru a<strong> produce alte proteine corporale.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Motivul de \u00eendoial\u0103 este faptul c\u0103 <strong>proteinele digerate<\/strong>&nbsp;pot fi <strong>transformate \u00een glucoz\u0103<\/strong> \u00een organism, iar acest lucru se \u00eent\u00e2mpl\u0103 \u00een cazul unori <strong>proteine cu absorb\u021bie rapid\u0103.<\/strong> Un mod mai obiectiv de evaluare al proteinelor sunt metodele <strong>PDCAAS \u0219i DIAAS. <\/strong><span style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_TC309125.jpg\" alt=\"Proteine u\u0219or digerabile\" width=\"843\" height=\"562\" title=\"Proteine u\u0219or digerabile\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"PDCAAS_si_DIAAS\"><\/span>PDCAAS \u0219i DIAAS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exper\u021bii prefer\u0103 metodele &#8211; <strong>PDCAAS \u0219i DIAAS<\/strong> \u00een locul biodisponibilit\u0103\u021bii, deoarece ambele abordeaz\u0103 <strong>nu numai digerabilitatea<\/strong>, ci \u0219i <strong>profilul de aminoacizi.<\/strong> Scala <strong>PDCAAS<\/strong> (Protein Digestibility Corrected Amino Acid Score) poate fi tradus\u0103 prin <strong>digerabilitatea proteinelor \u00een raport cu aminoacizii<\/strong>. Scara este utilizat\u0103 de <strong>Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii (WHO)<\/strong> \u0219i <strong>Organiza\u021bia pentru Alimenta\u021bie \u0219i Agricultur\u0103<\/strong>. <strong>PDCAAS<\/strong> a devenit un \u00eenlocuitor al biodisponibilit\u0103\u021bii, deoarece <strong>ia \u00een considerare profilul de aminoacizi \u0219i digerabilitatea.<\/strong> Prescurtarea <strong>DIAAS<\/strong> (Digestible Indispensable Amino Acid Scor) indic\u0103 \u00een traducere liber\u0103 <strong>valoarea aminoacizilor necesari digerabili.&nbsp;<\/strong><span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Diferen\u021ba dintre ace\u0219ti indicatori const\u0103 \u00een<strong> e\u0219antionul<\/strong>, din care se determin\u0103 valoarea proteinei. <strong>PDCAAS<\/strong>-ul proteinelor se evalueaz\u0103 din examenul de scaun \u0219i <strong>DIAAS<\/strong> din con\u021binutul ileonului, care este ultima parte a intestinului sub\u021bire. <strong>PDCAAS<\/strong> exprim\u0103 con\u021binutul de proteine digerate dup\u0103 trecerea prin <strong>intestinul sub\u021bire \u0219i gros, DIAAS<\/strong> m\u0103soar\u0103 con\u021binutul de proteine dup\u0103 trecerea numai prin <strong>intestinul sub\u021bire.<\/strong> <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Scala DIAAS are ca rezultat exprimarea \u00een procente a calit\u0103\u021bii proteinelor, care pot fi \u00eemp\u0103r\u021bite \u00een 3 grupe de baz\u0103&nbsp;<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<ul class=\"wp-block-list\"><li><strong>100 \u0219i peste %<\/strong> &#8211; proteine high-quality (calitate excelent\u0103)<\/li><li><strong>75 &#8211; 100 %<\/strong> &#8211; protein\u0103 cu o calitate bun\u0103<\/li><li><strong>sub 75 %<\/strong> &#8211; protein\u0103 cu o calitate redus\u0103<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DIAAS este o<strong> metod\u0103 de ultim\u0103 genera\u021bie <\/strong>de evaluare a calit\u0103\u021bii proteinelor. Pentru o mai bun\u0103 orientare prezent\u0103m sursele DIAAS, care sunt evaluate pe baza<strong> digerabilit\u0103\u021bii proteinelor \u0219i a con\u021binutului lor de aminoacizi.<\/strong> <span style=\"color: #ff6600;\">[7]<\/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-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>DIAAS (%)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Calitatea proteinei<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Lapte praf integral<\/td><td class=\"has-text-align-center\" data-align=\"center\">143<\/td><td class=\"has-text-align-center\" data-align=\"center\">ridicat\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Concentrat proteic din lapte<\/td><td class=\"has-text-align-center\" data-align=\"center\">118<\/td><td class=\"has-text-align-center\" data-align=\"center\">ridicat\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lapte integral<\/td><td class=\"has-text-align-center\" data-align=\"center\">114<\/td><td class=\"has-text-align-center\" data-align=\"center\">ridicat\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ou fiert tare<\/td><td class=\"has-text-align-center\" data-align=\"center\">113<\/td><td class=\"has-text-align-center\" data-align=\"center\">ridicat\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carne de vit\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">111<\/td><td class=\"has-text-align-center\" data-align=\"center\">ridicat\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izolat din zer<\/td><td class=\"has-text-align-center\" data-align=\"center\">109<\/td><td class=\"has-text-align-center\" data-align=\"center\">ridicat\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Piept de pui<\/td><td class=\"has-text-align-center\" data-align=\"center\">108<\/td><td class=\"has-text-align-center\" data-align=\"center\">ridicat\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Concentrat din zer<\/td><td class=\"has-text-align-center\" data-align=\"center\">98,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">bun\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine din maz\u0103re<\/td><td class=\"has-text-align-center\" data-align=\"center\">91,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">bun\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine din soia<\/td><td class=\"has-text-align-center\" data-align=\"center\">90<\/td><td class=\"has-text-align-center\" data-align=\"center\">bun\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">N\u0103ut<\/td><td class=\"has-text-align-center\" data-align=\"center\">83<\/td><td class=\"has-text-align-center\" data-align=\"center\">bun\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Orez (fiert)<\/td><td class=\"has-text-align-center\" data-align=\"center\">59<\/td><td class=\"has-text-align-center\" data-align=\"center\">redus\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Migdale<\/td><td class=\"has-text-align-center\" data-align=\"center\">40<\/td><td class=\"has-text-align-center\" data-align=\"center\">redus\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fulgi de porumb<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">redus\u0103<\/td><\/tr><\/tbody><\/table><\/figure>\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/WhatsApp_Image_2020-02-03_at_10.29.52.jpeg\" alt=\"Proteine high-quality\" width=\"551\" height=\"778\" title=\"Proteine high-quality\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">Ce factori determin\u0103 ca proteinele s\u0103 aib\u0103 o surs\u0103 \u201ehigh quality\u201d ?&nbsp; &nbsp;&nbsp; &nbsp; &nbsp; &nbsp;<\/h3>\n\n\n\n<p>Ideea unor oameni asupra \u00eentregului proces \u00eencepe cu un shake proteic \u0219i se termin\u0103 cu scopul cre\u0219terii masei musculare. Dar pentru a men\u021bine masa muscular\u0103, proteinele trebuie s\u0103 parcurg\u0103 drumul lor. Proteinele din alimente sunt <strong>digerate de sucurile gastrice, de enzime<\/strong> \u0219i alte procese \u0219i apoi se descompun \u00een <strong>aminoacizi<\/strong>. Abia atunci, ajung \u00een<strong> fluxul sanguin<\/strong> \u0219i sunt transportate \u00een \u021besuturi, unde se <strong>\u201eata\u0219eaz\u0103\u201d de molecule proteice mai mari<\/strong>. <strong>Proteinele high-quality<\/strong> sunt determinate de trei func\u021bii de baz\u0103&nbsp;<span style=\"color: #ff6600;\">[12]<\/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><strong>digerabilitatea proteinelor<\/strong> (Corpul le poate descompune?)<\/li><li><strong>con\u021binutul de aminoacizi<\/strong> (Ce aminoacizi se g\u0103sesc \u00een proteine?)<\/li><li><strong>disponibilitatea aminoacizilor pentru sus\u021binerea func\u021biilor metabolice<\/strong> (Poate organismul s\u0103 utilizeze aminoacizii?)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Indiferent dac\u0103 prefera\u021bi <strong>proteinele cu o<\/strong>&nbsp;<strong>calitate redus\u0103, bun\u0103 <\/strong>sau<strong> ridicat\u0103<\/strong>, cu siguran\u021b\u0103 nu ar trebui s\u0103 uita\u021bi <span style=\"color: #ff6600;\">[12]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Cantitatea de proteine, aportul de care ave\u021bi nevoie <strong>depinde de calitatea proteinelor<\/strong>&nbsp;pe care le consuma\u021bi.<\/li><li>Dac\u0103 ,\u00een special, consuma\u021bi&nbsp;<strong>proteine<\/strong>&nbsp;de <strong>origine vegetal\u0103<\/strong>, ar trebui s\u0103 <strong>cre\u0219te\u021bi aportul zilnic de proteine<\/strong>, deoarece acestea au o calitate mai redus\u0103.<\/li><li>Dac\u0103 sunte\u021bi <strong>vegetarian sau vegan<\/strong>, \u00eencerca\u021bi un <strong>o diet\u0103 cu alimente variate.<\/strong>. De asemenea, nu este r\u0103u s\u0103 <strong>cunoa\u0219te\u021bi profilul de aminoacizi al fiec\u0103rei surse proteice.<\/strong><\/li><\/ol>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Scopul diferen\u021bierii proteinelor nu este de a direc\u021biona oamenii doar c\u0103tre o <strong>surs\u0103 de proteine de \u00eenalt\u0103 calitate<\/strong> sau de a exclude <strong>sursele cu con\u021binut redus de proteine<\/strong>. Este important s\u0103 v\u0103 asigura\u021bi o <strong>diet\u0103 variat\u0103<\/strong> \u0219i un <strong>aport complet de proteine zilnic<\/strong>. Construi\u021bi-v\u0103 meniul, astfel \u00eenc\u00e2t s\u0103 <strong>beneficia\u021bi zilnic de aportul necesar de aminoacizi<\/strong> pentru func\u021bionarea organismului \u0219i <strong>pentru \u00eendeplinirea obiectivelor fitness<\/strong>.<\/p>\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<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey Protein\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>High-quality este o etichet\u0103 pentru proteinele de \u00eenalt\u0103 calitate. Citi\u021bi despre absorb\u021bie \u0219i  profilul de aminoacizi, care determin\u0103 calitatea proteinelor.<\/p>\n","protected":false},"author":25,"featured_media":110646,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7358,6278,7130,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-246004","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-nutritie","9":"tag-proteine-ro","10":"tag-proteine-pulbere","11":"tag-suplimente-nutritive","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Proteine \u200b\u200bhigh-quality - cum s\u0103 determina\u021bi ce surs\u0103 de proteine \u200b\u200beste de cea mai \u00eenalt\u0103 calitate? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"High-quality este o etichet\u0103 pentru proteinele de \u00eenalt\u0103 calitate. 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