{"id":246013,"date":"2020-04-27T08:26:00","date_gmt":"2020-04-27T06:26:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=246013"},"modified":"2024-04-25T13:13:38","modified_gmt":"2024-04-25T11:13:38","slug":"protein-visokog-kvaliteta-kako-otkriti-koji-je-izvor-proteina-najkvalitetniji","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/protein-visokog-kvaliteta-kako-otkriti-koji-je-izvor-proteina-najkvalitetniji\/","title":{"rendered":"Protein visokog kvaliteta &#8211; kako otkriti koji je izvor proteina najkvalitetniji?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/protein-visokog-kvaliteta-kako-otkriti-koji-je-izvor-proteina-najkvalitetniji\/#Bioloska_vrijednost_proteina\" title=\"Biolo\u0161ka vrijednost proteina\">Biolo\u0161ka vrijednost proteina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/protein-visokog-kvaliteta-kako-otkriti-koji-je-izvor-proteina-najkvalitetniji\/#Profil_aminokiselina\" title=\"Profil aminokiselina\">Profil aminokiselina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/protein-visokog-kvaliteta-kako-otkriti-koji-je-izvor-proteina-najkvalitetniji\/#PDCAAS_i_DIAAS\" title=\"PDCAAS i DIAAS\">PDCAAS i DIAAS<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Proteini <\/strong>su va\u017ena komponenta prehrane i njihov svakodnevni unos osigurava <strong>optimalno funkcioniranje<\/strong> mnogih <strong>procesa<\/strong> u na\u0161em tijelu. Na tr\u017ei\u0161tu mo\u017eete prona\u0107i <strong>\u0161iroku lepezu izvora proteina, bilo u biljnim proizvodima ili u \u017eivotinjskim proizvodima<\/strong>, ali isto tako i u obliku <strong>dodataka prehrani<\/strong>. Me\u0111utim, <strong>kvaliteta proteina<\/strong> nije ista u svim izvorima, stoga bismo trebali biti u mogu\u0107nosti procijeniti ga. Kod <strong>procjene kvalitete<\/strong> proteina, dva osnovna kriterija su bitna &#8211; <strong>biolo\u0161ka vrijednost i profil aminokiselina<\/strong>. Na temelju ova dva kriterija, pojavile su se <strong>internacionalne ljestvice DIAAS i PDCAAS<\/strong>, one mogu na kompleksan na\u010din procijeniti izvore proteina i njihov doprinos ljudskom tijelu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC05102.jpg\" alt=\"Protein visokog kvaliteta - kako otkriti koji je izvor proteina najkvalitetniji?\" style=\"width:843px;height:562px\" title=\"Protein visokog kvaliteta - kako otkriti koji je izvor proteina najkvalitetniji?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"bioloska-vrijednost-proteina\"><span class=\"ez-toc-section\" id=\"Bioloska_vrijednost_proteina\"><\/span>Biolo\u0161ka vrijednost proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Molekule proteina se sastoje od <strong>lanca aminokiselina<\/strong>, koje ljudsko tijelo koristi za razne svrhe. Op\u0107enito, tijelo funkcionira s <strong>oko 20 aminokiselina<\/strong>, od kojih je <strong>9 esencijalno<\/strong>. To zna\u010di da ih tijelo<strong> ne mo\u017ee proizvesti samo<\/strong>, stoga ih je potrebno <strong>unositi putem hrane<\/strong>. Nakon konzumacije, proteini se <strong>probavljaju u \u017eeludcu i tankom crijevu<\/strong>, gdje se <strong>razgra\u0111uju u odvojene aminokiseline<\/strong>. Organizam ih prilago\u0111ava u procesima, koji se nazivaju&nbsp;<strong>sinteza proteina<\/strong>. To je veoma slo\u017een proces, ali pojednostavljeno re\u010deno, tijelo mo\u017ee prilagoditi aminokiseline na takav na\u010din da mo\u017ee iz njih sastaviti neke<strong> upotrebljive proteine.<\/strong> <strong>Biolo\u0161ka vrijednost<\/strong> ili <em>Bioraspolo\u017eivost<\/em> dakle iskazuju koliko dobro tijelo <strong>mo\u017ee iskoristiti<\/strong> konzumirane <strong>proteine.&nbsp;<\/strong><\/span><\/span>&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>Bioraspolo\u017eivost <\/strong>proteina se odre\u0111uje na osnovu<strong> tri mjerila <\/strong>izra\u010dunom du\u0161ika u tijelu. &nbsp;<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\">\n<li><strong>Biolo\u0161ka vrijednost proteina (BV &#8211; Biological value of protein) &#8211; <\/strong>mjeri<strong> koliko se du\u0161ika<\/strong> iz proteina teoretski<strong> iskoristi u mi\u0161i\u0107nom tkivu.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Neto iskori\u0161tenje proteina (NPU &#8211; Net Protein Utilization) &#8211; <\/strong>odre\u0111uje<strong> udio aminokiselina <\/strong>u prehrani koju tijelo pretvara u proteine.<\/li>\n\n\n\n<li><strong>Ravnote\u017ea du\u0161ika (NB &#8211; Nitrogen Balance)<\/strong> &#8211; mo\u017ee biti pozitivna, negativna ili nula. Kod pozitivne vrijednosti, prehrambeni proteini se koriste za izgradnju mi\u0161i\u0107a. Negativna vrijednost zna\u010di da tijelo koristi protein iz mi\u0161i\u0107a kao izvor energije.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niste ljubitelj kalkulacija i formula? BV, NPU i NB mjere se na temelju&nbsp;<strong>du\u0161ika<\/strong>&nbsp;koji \u010dovjek<strong> izlu\u010duje<\/strong> i iz toga se odre\u0111uje<strong> koliko to proteina predstavlja.<\/strong> Dobiveni brojevi se mogu usporediti s <strong>konzumiranim proteinima<\/strong>, a rezultat je bioraspolo\u017eivost. Ukupna bioraspolo\u017eivost uklju\u010duje rezultate BV, NPU i NB. <strong>Najzanimljivija<\/strong> vrijednost je<strong> biolo\u0161ka vrijednost proteina<\/strong>. <span style=\"color: #ff6600;\">[<\/span><span style=\"color: #ff6600;\">2]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Facetune_06-01-2020-01-26-22.jpg\" alt=\"Biolo\u0161ka vrijednost proteina\" style=\"width:843px;height:562px\" title=\"Biolo\u0161ka vrijednost proteina\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"bioloska-vrijednost-proteina\">Biolo\u0161ka vrijednost proteina<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Ljudsko tijelo prima <strong>proteine kroz prehranu<\/strong>, a oni se onda <strong>prera\u0111uju u probavnom traktu<\/strong>. Ne koristi se svaka vrsta <a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\">proteina<\/a> za izgradnju&nbsp;mi\u0161i\u0107a u istoj mjeri. <strong>Biolo\u0161ka vrijednost (BV)<\/strong> je <strong>postotak hranjivih tvari<\/strong> koje <strong>tijelo mo\u017ee iskoristiti<\/strong>. Dobiva se iz izra\u010duna unosa proteina, koji pokazuje <strong>razliku izme\u0111u<\/strong> <strong>pove\u0107anja i izlu\u010divanja du\u0161ika<\/strong>. Jednostavno re\u010deno, BV pokazuje koliko<strong> brzo i dobro<\/strong> tijelo mo\u017ee <strong>iskoristiti konzumirani protein.<\/strong><\/span><\/span> <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>Prirodni izvori proteina koji se <strong>najlak\u0161e probavljaju<\/strong> su <strong>cjelovita jaja<\/strong> i organizam ih mo\u017ee iskoristiti do <strong>94%<\/strong>. Zbog ovog razloga, <strong>jajima<\/strong> se dodjeljuje <strong>vrijednost 100.<\/strong> Svi ostali izvori proteina se <strong>uspore\u0111uju s jajima<\/strong>. Danas postoje <strong>proteini u obliku dodataka prehrani<\/strong>, koji se <strong>lak\u0161e i bolje probavljaju nego jaja<\/strong> i stoga imaju i <strong>ve\u0107u<\/strong> vrijednost <strong>od 100<\/strong>. Me\u0111u najpopularnijima su whey <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/proteinski-koncentrati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koncentrat<\/a><\/span> i <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/proteinski-izolati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izolat<\/a><\/span>. Za bolje razumijevanje, predstavljamo vam tablicu <strong>evaluacije proteina<\/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>Izvor proteina<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>BV evaluacija proteina<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Whey izolat<\/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>Whey koncentrat<\/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>Jaja (cijela)<\/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>Jaja (samo bjelanjak)<\/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>Meso pile\u0107e \/ pure\u0107e<\/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>Kazein (dodatak prehrani)<\/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>Sojin protein (dodatak prehrani)<\/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>Riba<\/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>Govedina<\/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>Kravlje mlijeko<\/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>Bijela ri\u017ea<\/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>Kikiriki<\/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\">Kukuruz \u0161e\u0107erac<\/td><td class=\"has-text-align-center\" data-align=\"center\">36<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Krumpir (bijeli)<\/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>\u017delite li znati <strong>razliku izme\u0111u whey koncentrata i whey izolata<\/strong>? Upoznajte se sa svim potrebnim informacijama o ovim izvorima proteina u na\u0161em \u010dlanku &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/blog\/koji-proteinski-prah-odabrati-whey-koncentrat-izolat-ili-hidrolizat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koji protein odabrati? Whey koncentrat, izolat ili hidrolizat?<\/a><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-535786572_1.jpg\" alt=\" Biolo\u0161ka vrijednost proteina\" style=\"width:843px;height:562px\" title=\" Biolo\u0161ka vrijednost proteina\"\/><\/figure>\n<\/div>\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=\"wp-block-heading is-style-default\" id=\"profil-aminokiselina\"><span class=\"ez-toc-section\" id=\"Profil_aminokiselina\"><\/span>Profil aminokiselina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je gore spomenuto, <strong>molekule proteina<\/strong> sa\u010dinjene su od lanaca <strong>aminokiselina<\/strong>. Neke od njih je<strong> tijelo samo stvorilo, dok su neke unesene putem hrane<\/strong>. Vrsta aminokiselina koje tijelo ne mo\u017ee sintetizirati se nazivaju <strong>esencijalnim<\/strong>. To uklju\u010duje 9 aminokiselina&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leucin<\/li>\n\n\n\n<li>Izoleucin<\/li>\n\n\n\n<li>Valin<\/li>\n\n\n\n<li>Histidin<\/li>\n\n\n\n<li>Lizin<\/li>\n\n\n\n<li>Metionin<\/li>\n\n\n\n<li>Fenilalanin<\/li>\n\n\n\n<li>Treonin<\/li>\n\n\n\n<li>Triptofan<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najva\u017enije aminokiseline za rast i odr\u017eavanje mi\u0161i\u0107ne mase nazivaju se <a title=\"BCAA\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">BCAA<\/span><\/a>, <strong>aminokiseline razgranatog lanca<\/strong>. One uklju\u010duju <strong>leucin, izoleucin i valin<\/strong>, a<strong> leucin<\/strong> ima najzna\u010dajniji <strong>anaboli\u010dki u\u010dinak.<\/strong> Vrlo va\u017ean kriterij za odabir izvora proteina je <strong>profil aminokiselina<\/strong>, koji predstavlja sadr\u017eaj aminokiselina u proteinu. Za bolju orijentaciju, predstavljamo vam tablicu s pregledom<strong> sadr\u017eaja aminokiselina u razli\u010ditim izvorima proteina<\/strong>, te njihovu <strong>preporu\u010denu dnevnu dozu<\/strong> za ljude.&nbsp;<span style=\"color: #ff6600;\">[2]&nbsp;<\/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\/dan*<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>mlijeko mg\/g protein<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>gra\u0161ak mg\/g protein<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>ri\u017ea mg\/g protein<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>soja mg\/g protein<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>whey mg\/g protein<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Histidin<\/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<\/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<\/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<\/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<\/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 (+ Tirozin)<\/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<\/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<\/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>* sadr\u017eaj aminokiselina po kilogramu tjelesne te\u017eine dnevno<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li znati vi\u0161e o <strong>esencijalnim aminokiselinama<\/strong> i njihovoj va\u017enosti za ljudsko tijelo? Sve potrebne informacija mo\u017eete prona\u0107i u na\u0161em \u010dlanku &#8211; <a title=\"Esencijalne aminokiseline EAA i njihovi u\u010dinci, izvori i doziranje. \" href=\"https:\/\/gymbeam.hr\/blog\/esencijalne-aminokiseline-eaa-i-njihovi-ucinci-izvori-i-doziranje\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Esencijalne aminokiseline EAA i njihovi u\u010dinci, izvori i doziranje<\/span><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Moln_r_P_ter_5_.jpg\" alt=\"Profil aminokiselina\" style=\"width:843px;height:562px\" title=\"Profil aminokiselina\"\/><\/figure>\n<\/div>\n\n\n<p>Prema sadr\u017eaju aminokiselina, izvori proteina se mogu podijeliti u 2 skupine<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\">\n<li><strong>Kompletni proteini&nbsp;<\/strong>&#8211;&nbsp;sadr\u017ee sve <strong>esencijalne aminokiseline<\/strong>, me\u0111u njima&nbsp;su uglavnom <strong>proizvodi \u017eivotinjskog podrijetla<\/strong> poput <strong>mesa, mlije\u010dnih proizvoda i jaja<\/strong>.<\/li>\n\n\n\n<li><strong>Nepotpuni proteini &#8211;&nbsp;<\/strong>sadr\u017ee najmanje<strong> jednu esencijalnu aminokiselinu<\/strong>, me\u0111u njima su proteini <strong>biljnog podrijetla<\/strong>, poput <strong>mahunarki i \u017eitarica<\/strong>.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bioraspolo\u017eivost <\/strong>je i dalje <strong>popularna slika<\/strong>, posebno u medijima i kao dio promotivnih materijala. Oslanja se na <strong>dvije pretpostavke<\/strong>, koje su <strong>dovedene u pitanje<\/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\">\n<li>Proteini su <strong>jedini izvor du\u0161ika<\/strong> u tijelu.<\/li>\n\n\n\n<li><strong>Neizlu\u010deni proteini <\/strong>koriste se za<strong> proizvodnju tjelesnih proteina.<\/strong><strong>&nbsp; &nbsp;<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razlog tome je \u0161to se <strong>probavljeni protein<\/strong> mo\u017ee <strong>pretvoriti u glukozu<\/strong> u tijelu, a to se doga\u0111a u slu\u010daju <strong>brzo probavljenog proteina<\/strong>. Mnogo objektivniji na\u010din za procjenu proteina su ljestvice <strong>PDCAAS i DIAAS<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><span style=\"color: #000000;\"><strong>.<\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_TC309125.jpg\" alt=\"Profil aminokiselina\" style=\"width:843px;height:562px\" title=\"Profil aminokiselina\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"pdcaas-i-diaas\"><span class=\"ez-toc-section\" id=\"PDCAAS_i_DIAAS\"><\/span>PDCAAS i DIAAS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stru\u010dnjaci preferiraju nove ljestvice prema bioraspolo\u017eivosti &#8211; <strong>PDCAAS i DIAAS<\/strong>, jer se obje ne bave samo <strong>probavljivo\u0161\u0107u<\/strong>, nego i profilom <strong>aminokiselina. PDCAAS<\/strong> (Protein Digestibility Corrected Amino Acid Score) ljestvica se mo\u017ee prevesti kao <strong>probavljivost proteina u odnosu na aminokiseline<\/strong>. Ljestvicu koristi <strong>Svjetska zdravstvena organizacija (World Health Organization &#8211; WHO)<\/strong> i <strong>Organizacija za prehranu i poljoprivredu (Food and Agriculture Organization). PDCAAS<\/strong> je postala zamjena za bioraspolo\u017eivost od kad se <strong>uzima u obzir<\/strong> <strong>profil aminokiselina i probavljivost<\/strong>. Kratica <strong>DIAAS<\/strong> (Digestible Indispensable Amino Acid Score) u slobodnom prijevodu zna\u010di <strong>mjera za probavljivost potrebnih aminokiselina. <\/strong>&nbsp;<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>Razlika izme\u0111u ovih pokazatelja proteina je u <strong>uzorku<\/strong> iz kojeg se odre\u0111uje vrijednost proteina. <strong>PDCAAS<\/strong> proteina se procjenjuje iz fekalija, a <strong>DIAAS<\/strong> iz ileuma, koji je posljednji dio tankog crijeva. <strong>PDCAAS<\/strong> izra\u017eava sadr\u017eaj probavljenog proteina nakon prolaska kroz <strong>tanko i debelo crijevo, DIAAS<\/strong> mjeri sadr\u017eaj proteina nakon \u0161to pro\u0111u samo kroz <strong>tanko crijevo<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultat DIAAS ljestvice koji dobijemo ozna\u010dava postotak kvalitete proteina, koji se mo\u017ee podijeliti u 3 osnovne skupine&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\">\n<li><strong>100 i vi\u0161e %<\/strong> &#8211; visoko (izvrsno) kvalitetan protein<\/li>\n\n\n\n<li><strong>75 &#8211; 100 %<\/strong> &#8211; dobro kvalitetan protein<\/li>\n\n\n\n<li><strong>manje od 75 %<\/strong> &#8211; nisko kvalitetan protein<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DIAAS je <strong>najmoderniji na\u010din<\/strong> ocjenjivanja kvalitete proteina, za bolju orijentaciju predstavljamo vam DIAAS izvore proteina, koji se procjenjuju na osnovu <strong>probavljivosti proteina i njihovog sadr\u017eaja aminokiselina<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<span style=\"color: #000000;\"><strong>.<\/strong><\/span><\/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>Kvaliteta proteina<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Punomasno mlijeko u prahu<\/td><td class=\"has-text-align-center\" data-align=\"center\">143<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteinski koncentrat iz mlijeka<\/td><td class=\"has-text-align-center\" data-align=\"center\">118<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Punomasno mlijeko<\/td><td class=\"has-text-align-center\" data-align=\"center\">114<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tvrdo-kuhano jaje<\/td><td class=\"has-text-align-center\" data-align=\"center\">113<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Govedina<\/td><td class=\"has-text-align-center\" data-align=\"center\">111<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Whey izolat<\/td><td class=\"has-text-align-center\" data-align=\"center\">109<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pile\u0107a prsa<\/td><td class=\"has-text-align-center\" data-align=\"center\">108<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Whey koncentrat<\/td><td class=\"has-text-align-center\" data-align=\"center\">98,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dobra<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein iz gra\u0161ka<\/td><td class=\"has-text-align-center\" data-align=\"center\">91,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dobra<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein iz soje<\/td><td class=\"has-text-align-center\" data-align=\"center\">90<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dobra<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Slanutak<\/td><td class=\"has-text-align-center\" data-align=\"center\">83<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dobra<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ri\u017ea (kuhana)<\/td><td class=\"has-text-align-center\" data-align=\"center\">59<\/td><td class=\"has-text-align-center\" data-align=\"center\">Niska<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Badem<\/td><td class=\"has-text-align-center\" data-align=\"center\">40<\/td><td class=\"has-text-align-center\" data-align=\"center\">Niska<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kukuruzne \u017eitarice<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">Niska<\/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 decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/WhatsApp_Image_2020-02-03_at_10.29.52.jpeg\" alt=\"PDCAAS i DIAAS\" style=\"width:551px;height:778px\" title=\"PDCAAS i DIAAS\"\/><\/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-default\" id=\"sto-cini-izvor-proteina-visoko-kvalitetnim\">\u0160to \u010dini&nbsp;izvor proteina&nbsp;&#8220;visoko kvalitetnim&#8221;?<\/h3>\n\n\n\n<p>Ideja nekih ljudi o cjelokupnom procesu zapo\u010dinje s proteinskim \u0161ejkom, a zavr\u0161ava s rastom mi\u0161i\u0107ne mase. Ali da bi se odr\u017eala mi\u0161i\u0107na masa, protein treba savladati svoj put. Proteini iz hrane <strong>probavljaju se \u017eelu\u010danim sokovima, enzimima<\/strong> i drugim komponentama, a oni se nakon toga cijepaju u <strong>aminokiseline<\/strong>. Tek tada proteini ulaze u<strong> krvotok<\/strong> i raspore\u0111uju se u tkiva, gdje se <strong>&#8220;pri\u010dvr\u0161\u0107uju&#8221; na ve\u0107e molekule proteina. Visokokvalitetni protein<\/strong> je utvr\u0111en s tri osnovne funkcije&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\">\n<li><strong>probavljivost proteina<\/strong> (Mo\u017ee li ih va\u0161e tijelo razgraditi?)<\/li>\n\n\n\n<li><strong>sadr\u017eaj aminokiselina<\/strong> (Koje su aminokiseline sadr\u017eane u proteinima?)<\/li>\n\n\n\n<li><strong>dostupnost aminokiselina za podr\u0161ku metaboli\u010dkim funkcijama<\/strong> (Mo\u017ee li va\u0161 organizam iskoristiti aminokiseline?)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bilo da preferirate<strong> proteine niske, dobre<\/strong> ili <strong>visoke kvalitete<\/strong>, svakako biste trebali zapamtiti sljede\u0107e<span style=\"color: #ff6600;\">&nbsp;[12]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Koli\u010dina proteina koja vam je potrebna <strong>ovisi o kvaliteti proteina<\/strong> koje konzumirate.<\/li>\n\n\n\n<li>Ako konzumirate<strong> proteine<\/strong> uglavnom <strong>biljnog podrijetla<\/strong>, trebali biste <strong>pove\u0107ati dnevni unos proteina<\/strong>, jer su proteini biljnog podrijetla lo\u0161ije kvalitete.<\/li>\n\n\n\n<li>Ako ste <strong>vegetarijanac ili vegan<\/strong>, poku\u0161ajte imati <strong>raznoliku prehranu<\/strong>. Tako\u0111er, <strong>nije na odmet poznavati profil aminokiselina svakog izvora proteina<\/strong>.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Svrha diferencijacije proteina nije samo usmjeravanje ljudi do <strong>visokokvalitetnih izvora proteina<\/strong> ili isklju\u010divanja <strong>izvora hrane s niskim sadr\u017eajem proteina<\/strong>. Va\u017enije je osigurati raznoliku prehranu i <strong>kompleksan unos proteina na dnevnoj bazi<\/strong>. Izgradite svoju prehranu tako da svakodnevno <strong>unosite dovoljno aminokiselina<\/strong>, kako biste osigurali pravilno funkcioniranje va\u0161eg tijela i kako biste <strong>ostvarili va\u0161e fitness ciljeve<\/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>Visokokvalitetni protein je oznaka za proteine najbolje kvalitete. Pro\u010ditajte o probavljivosti i profilu aminokiselina koji odre\u0111uju kvalitetu proteina.<\/p>\n","protected":false},"author":25,"featured_media":110640,"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":[135],"tags":[6500,7352,7124,6272],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-246013","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-prehrana-hr","10":"tag-protein-u-prahu-hr","11":"tag-proteini-hr","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>Protein visokog kvaliteta - kako otkriti koji je izvor proteina najkvalitetniji? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Visokokvalitetni protein je oznaka za proteine najbolje kvalitete. Pro\u010ditajte o probavljivosti i profilu aminokiselina koji odre\u0111uju kvalitetu proteina.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/protein-visokog-kvaliteta-kako-otkriti-koji-je-izvor-proteina-najkvalitetniji\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Protein visokog kvaliteta - kako otkriti koji je izvor proteina najkvalitetniji? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Visokokvalitetni protein je oznaka za proteine najbolje kvalitete. 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