{"id":247478,"date":"2020-01-26T07:32:00","date_gmt":"2020-01-26T06:32:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247478"},"modified":"2021-04-26T07:34:39","modified_gmt":"2021-04-26T05:34:39","slug":"bielkoviny-a-chudnutie-ako-proteiny-vplyvaju-na-znizenie-hmotnosti","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/bielkoviny-a-chudnutie-ako-proteiny-vplyvaju-na-znizenie-hmotnosti\/","title":{"rendered":"Bielkoviny a chudnutie: ako prote\u00edny vpl\u00fdvaj\u00fa na zn\u00ed\u017eenie hmotnosti?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-a-chudnutie-ako-proteiny-vplyvaju-na-znizenie-hmotnosti\/#Protein_%E2%80%93_dolezity_makronutrient_pre_chudnutie\" title=\"Prote\u00edn &#8211; d\u00f4le\u017eit\u00fd makronutrient pre chudnutie\">Prote\u00edn &#8211; d\u00f4le\u017eit\u00fd makronutrient pre chudnutie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-a-chudnutie-ako-proteiny-vplyvaju-na-znizenie-hmotnosti\/#4_dovody_preco_uzivat_protein_pri_chudnuti\" title=\"4 d\u00f4vody, pre\u010do u\u017e\u00edva\u0165 prote\u00edn pri chudnut\u00ed\">4 d\u00f4vody, pre\u010do u\u017e\u00edva\u0165 prote\u00edn pri chudnut\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-a-chudnutie-ako-proteiny-vplyvaju-na-znizenie-hmotnosti\/#Zvyseny_prijem_bielkovin_nie_je_vysokoproteinova_dieta\" title=\"Zv\u00fd\u0161en\u00fd pr\u00edjem bielkov\u00edn nie je vysokoprote\u00ednov\u00e1 di\u00e9ta\">Zv\u00fd\u0161en\u00fd pr\u00edjem bielkov\u00edn nie je vysokoprote\u00ednov\u00e1 di\u00e9ta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-a-chudnutie-ako-proteiny-vplyvaju-na-znizenie-hmotnosti\/#Aky_typ_proteinu_je_najlepsi_pre_znizenie_hmotnosti\" title=\"Ak\u00fd typ prote\u00ednu je najlep\u0161\u00ed pre zn\u00ed\u017eenie hmotnosti?\">Ak\u00fd typ prote\u00ednu je najlep\u0161\u00ed pre zn\u00ed\u017eenie hmotnosti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-a-chudnutie-ako-proteiny-vplyvaju-na-znizenie-hmotnosti\/#Rady_tipy_a_zaverecne_informacie\" title=\"Rady, tipy a z\u00e1vere\u010dn\u00e9 inform\u00e1cie\">Rady, tipy a z\u00e1vere\u010dn\u00e9 inform\u00e1cie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V poslednej dobe je<strong> zv\u00fd\u0161en\u00fd obsah prote\u00ednu<\/strong> ve\u013emi popul\u00e1rnou zlo\u017ekou mnoh\u00fdch produktov. U\u017e d\u00e1vno neplat\u00ed <strong>m\u00fdtus,<\/strong> \u017ee vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn je potrebn\u00fd<strong> iba pre \u0161portovcov<\/strong> a akt\u00edvnych \u013eud\u00ed, ktor\u00ed sa sna\u017eia o <strong>rast svalov. <\/strong>D\u00f4raz na bielkoviny m\u00e1 svoje opodstatnenie pre ka\u017edodenn\u00e9 fungovanie, <strong>udr\u017eiavanie svalovej hmoty <\/strong>alebo <strong>zni\u017eovanie hmotnosti.<\/strong><\/p>\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=\"Protein_%E2%80%93_dolezity_makronutrient_pre_chudnutie\"><\/span>Prote\u00edn &#8211; d\u00f4le\u017eit\u00fd makronutrient pre chudnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V\u00fdraz prote\u00edn<\/strong> poch\u00e1dza z gr\u00e9ckeho slova pr\u014dteios a znamen\u00e1 <strong><em>prim\u00e1rny, z\u00e1kladn\u00fd. <\/em><\/strong>Spolu s tukmi, sacharidmi a vodou patria medzi <strong>makronutrienty, <\/strong>ktor\u00e9 \u010dlovek potrebuje pre spr\u00e1vny chod organizmu. Bielkoviny s\u00fa rozsiahle molekuly, ktor\u00fdch <strong>re\u0165azce s\u00fa zlo\u017een\u00e9 z kombin\u00e1ci\u00ed aminokysel\u00edn.<\/strong> S\u00fa naozaj z\u00e1kladom v \u013eudskom tele, preto\u017ee bez bielkov\u00edn sa v organizme nezaob\u00edde \u017eiadna bunka. Ich funkcie m\u00f4\u017eeme rozdeli\u0165 <strong>do troch z\u00e1kladn\u00fdch oblast\u00ed<\/strong> <span style=\"color: #ff6600;\">[1] [2] [3] [4]<\/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>zabezpe\u010denie v\u00fdvinu a rastu svalov, kost\u00ed, vlasov a ko\u017ee<\/li><li>tvorba proti\u00e1tok, horm\u00f3nov a in\u00fdch z\u00e1kladn\u00fdch l\u00e1tok<\/li><li>zdroj energie pre bunky a tkaniv\u00e1 v organizme<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u013dudsk\u00fd organizmus <strong>z\u00edskava prote\u00edn zo stravy<\/strong> alebo vo forme <strong>v\u00fd\u017eivov\u00fdch doplnkov<\/strong><strong>.<\/strong> Medzi potraviny s <strong>najvy\u0161\u0161\u00edm obsahom bielkov\u00edn<\/strong> patr\u00ed <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<ul class=\"wp-block-list\"><li>m\u00e4so &#8211; v\u0161etky typy \u201c\u010derven\u00e9ho m\u00e4sa\u201d a hydina<\/li><li>ryby a morsk\u00e9 plody<\/li><li>vajcia a mlie\u010dne produkty<\/li><li>strukoviny a orechy<\/li><li>niektor\u00e9 druhy obiln\u00edn<\/li><\/ul>\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\/656_8996_aktu_l.jpg\" alt=\"prote\u00edn - d\u00f4le\u017eit\u00fd makronutrient \" width=\"843\" height=\"562\" title=\"prote\u00edn - d\u00f4le\u017eit\u00fd makronutrient \"\/><\/figure><\/div>\n\n\n\n<p>Zdroje bielkov\u00edn je mo\u017en\u00e9 rozdeli\u0165 <strong>pod\u013ea obsahu esenci\u00e1lnych aminokysel\u00edn<\/strong> do troch z\u00e1kladn\u00fdch kateg\u00f3ri\u00ed <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<ul class=\"wp-block-list\"><li><strong>Plnohodnotn\u00e9<\/strong> &#8211; obsahuj\u00fa v\u0161etky esenci\u00e1lne aminokyseliny a patria k nim \u017eivo\u010d\u00ed\u0161ne produkty, ako m\u00e4so, vajcia a mlie\u010dne v\u00fdrobky.<\/li><li><strong>Neplnohodnotn\u00e9<\/strong> &#8211; obsahuj\u00fa minim\u00e1lne jednu aminokyselinu, ide preva\u017ene o rastlinn\u00e9 bielkoviny, ako hrach, strukoviny alebo obilniny.<\/li><li><strong>Doplnkov\u00e9<\/strong> &#8211; ide o kombin\u00e1ciu dvoch alebo viacer\u00fdch potrav\u00edn, ktor\u00e9 obsahuj\u00fa neplnohodnotn\u00e9 bielkoviny. Ich kombinovan\u00edm dok\u00e1\u017ee \u010dlovek z\u00edska\u0165 plnohodnotn\u00fd zdroj prote\u00ednov.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_dovody_preco_uzivat_protein_pri_chudnuti\"><\/span>4 d\u00f4vody, pre\u010do u\u017e\u00edva\u0165 prote\u00edn pri chudnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zn\u00ed\u017eenie hmotnosti je proces, ktor\u00e9ho cie\u013eom je <strong>zmena \u017eivotn\u00e9ho \u0161t\u00fdlu<\/strong> tak, aby do\u0161lo k <strong>redukcii tukov\u00fdch z\u00e1sob<\/strong> a <strong>celkovej hmotnosti. Zmena sp\u00f4sobu stravovania <\/strong>je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou tejto premeny a <strong>nemala by prebieha\u0165 bez <\/strong>dostato\u010dn\u00e9ho<strong> pr\u00edjmu bielkov\u00edn. <\/strong>Dostatok prote\u00ednu v strave je d\u00f4le\u017eit\u00fd hne\u010f z nieko\u013ek\u00fdch d\u00f4vodov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Produkuje a reguluje horm\u00f3ny<\/h3>\n\n\n\n<p>Viacer\u00e9 bielkoviny s\u00fa potrebn\u00e9 pre <strong>produkciu horm\u00f3nov, <\/strong>v\u010faka ktor\u00fdm dok\u00e1\u017eu <strong>org\u00e1ny a bunky medzi sebou komunikova\u0165.<\/strong> Mozog dost\u00e1va sign\u00e1ly aj cez horm\u00f3ny, ktor\u00fdch hladiny sa menia pod\u013ea sp\u00f4sobu stravovania. Zv\u00fd\u0161en\u00fd pr\u00edjem bielkov\u00edn <strong>dv\u00edha hladiny horm\u00f3nov s\u00fdtosti &#8211; GLP-1, peptid YY a cholecystokin\u00ednu.<\/strong> Okrem toho <strong>zni\u017euje \u00farove\u0148 grel\u00ednu, horm\u00f3nu hladu.<\/strong> Tieto hormon\u00e1lne zmeny ved\u00fa k <strong>podstatn\u00e9mu zn\u00ed\u017eeniu pocitu hladu, <\/strong>ktor\u00fd je po\u010das chudnutia d\u00f4le\u017eit\u00fdm faktorom. <span style=\"color: #ff6600;\">[5] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Redukuje chu\u0165 do jedla<\/h3>\n\n\n\n<p><strong>Regul\u00e1cia horm\u00f3nov<\/strong> vedie k <strong>zmen\u00e1m v apet\u00edte <\/strong>a potrebe pr\u00edjmu kal\u00f3ri\u00ed. Pri zv\u00fd\u0161enej konzum\u00e1cii bielkov\u00edn doch\u00e1dza pod\u013ea viacer\u00fdch \u0161t\u00fadi\u00ed k <strong>redukcii denn\u00e9ho kalorick\u00e9ho pr\u00edjmu<\/strong><strong>.<\/strong> Pod\u013ea v\u00fdsledkov v\u00fdskumu z roku 2005, <strong>nav\u00fd\u0161enie podielu kal\u00f3ri\u00ed z bielkov\u00edn na 30 %<\/strong> sp\u00f4sobilo <strong>pokles celodenn\u00e9ho <\/strong><strong>pr\u00edjmu o 441 kal\u00f3ri\u00ed.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[16]<\/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\/nrd-FDQFZHY9iG4-unsplash.jpg\" alt=\"prote\u00edn udr\u017eiava a opravuje svaly\" width=\"843\" height=\"562\" title=\"prote\u00edn udr\u017eiava a opravuje svaly\"\/><\/figure><\/div>\n\n\n\n<p>Bielkoviny dok\u00e1\u017eu ovplyvni\u0165 aj <strong>jeden z najv\u00e4\u010d\u0161\u00edch probl\u00e9mov <\/strong>pri dodr\u017eiavan\u00ed di\u00e9ty, maj\u00fa toti\u017e vplyv na <strong>chu\u0165 do jedla a ve\u010dern\u00e9 prejedanie sa.<\/strong> Ve\u010dern\u00e9 n\u00e1v\u0161tevy chladni\u010dky s\u00fa \u010dast\u00fdm d\u00f4vodom <strong>ne\u00faspechu v redukcii hmotnosti. <\/strong>Vedci zistili, \u017ee pri zv\u00fd\u0161en\u00ed podielu kal\u00f3ri\u00ed z bielkov\u00edn na 25 % sa <strong>chu\u0165 na jedlo zni\u017euje o 60 %<\/strong> a t\u00fa\u017eba na neskor\u00e9<strong> ve\u010dern\u00e9 mlsanie o 50 %. <\/strong><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<h3 class=\"is-style-default wp-block-heading\">3. Udr\u017eiava a opravuje svaly<\/h3>\n\n\n\n<p>Po\u010das procesu chudnutia \u010dlovek neprich\u00e1dza iba o tukov\u00e9 z\u00e1soby, ale \u010dast\u00fdm ved\u013eaj\u0161\u00edm \u00fa\u010dinkom je aj <strong>redukcia svalov<\/strong><strong>.<\/strong> \u010eal\u0161\u00edm mo\u017en\u00fdm ved\u013eaj\u0161\u00edm javom je <strong>pokles metabolickej frekvencie,<\/strong> \u010do znamen\u00e1, \u017ee<strong> spa\u013eujete menej kal\u00f3ri\u00ed <\/strong>ako pred chudnut\u00edm. V\u00fdskumy potvrdili, \u017ee pr\u00edjem prote\u00ednu m\u00e1 pozit\u00edvny vplyv na <strong>\u00fapravu metabolickej frekvencie. <\/strong>Ide\u00e1lnym rie\u0161en\u00edm pre redukciu tukov bez \u00fabytku svalov je kombin\u00e1cia vy\u0161\u0161ieho <strong>pr\u00edjmu prote\u00ednu a silov\u00e9ho tr\u00e9ningu. <\/strong><span style=\"color: #ff6600;\">[16]<\/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\/IMG_1349.JPG\" alt=\"prote\u00edn udr\u017eiava a opravuje svaly\" width=\"843\" height=\"562\" title=\"prote\u00edn udr\u017eiava a opravuje svaly\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Podporuje spa\u013eovanie kal\u00f3ri\u00ed<\/h3>\n\n\n\n<p>\u013dudsk\u00e9 telo pou\u017e\u00edva ist\u00fa \u010das\u0165 prijat\u00fdch kal\u00f3ri\u00ed na tr\u00e1venie a metabolizovanie potravy, tento jav sa naz\u00fdva<strong> termick\u00fd efekt jedla.<\/strong> V\u00fdskumy sa v presn\u00fdch hodnot\u00e1ch termick\u00e9ho efektu ve\u013emi nezhoduj\u00fa, je v\u0161ak jednozna\u010dn\u00e9, \u017ee<strong> bielkoviny maj\u00fa v\u00fdrazne vy\u0161\u0161\u00ed termick\u00fd efekt <\/strong>ako sacharidy a tuky. V roku 2004 sa uskuto\u010dnil v\u00fdskum, ktor\u00fd meral vplyv nutrientov na termogen\u00e9zu. Pod\u013ea v\u00fdsledkov je<strong> termick\u00fd efekt bielkov\u00edn a\u017e 20 &#8211; 30 %, <\/strong>zatia\u013e \u010do u sacharidov je to iba 5 &#8211; 10 % a u tukov 0 &#8211; 3 %. To znamen\u00e1, \u017ee 20 &#8211; 30 % kal\u00f3ri\u00ed z prote\u00ednov sp\u00e1li v\u00e1\u0161 metabolizmus a proces tr\u00e1venia. <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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zvyseny_prijem_bielkovin_nie_je_vysokoproteinova_dieta\"><\/span>Zv\u00fd\u0161en\u00fd pr\u00edjem bielkov\u00edn nie je vysokoprote\u00ednov\u00e1 di\u00e9ta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vysokoprote\u00ednov\u00e9 di\u00e9ty <\/strong>sa u\u017e ist\u00fd \u010das te\u0161ia <strong>zna\u010dnej popularite<\/strong> a tento sp\u00f4sob stravovania je spojen\u00fd so zv\u00fd\u0161en\u00fdm pr\u00edjmom bielkov\u00edn. To, \u017ee konzumujete bielkoviny v dostato\u010dnej miere v\u0161ak<strong> neznamen\u00e1, \u017ee dr\u017e\u00edte vysokoprote\u00ednov\u00fa di\u00e9tu.<\/strong> Pre tento sp\u00f4sob stravovania je podstatn\u00fd <strong>vy\u0161\u0161\u00ed podiel kal\u00f3ri\u00ed z bielkov\u00edn, <\/strong>ale z\u00e1rove\u0148 je jej \u010dastou s\u00fa\u010das\u0165ou aj <strong>redukcia sacharidov. <\/strong>Medzi naj\u010dastej\u0161ie <strong>redukovan\u00e9 potraviny<\/strong> a jedl\u00e1 patria spracovan\u00e9 potraviny, pe\u010divo, sladkosti, cestoviny a ry\u017ea.&nbsp;&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>Existuje nieko\u013eko stravovac\u00edch pl\u00e1nov, ktor\u00e9 mo\u017eno zaradi\u0165 medzi vysokoprote\u00ednov\u00e9, pravdepodobne <strong>najzn\u00e1mej\u0161\u00edm typom je Atkinsova di\u00e9ta. <\/strong>Tento typ stravovania objavil kardiol\u00f3g Dr. Atkins v 70-tych rokoch a jej cie\u013eom je dosta\u0165 organizmus do tzv. stavu ket\u00f3zy. Pod\u013ea tejto di\u00e9ty m\u00f4\u017eete konzumova\u0165 <strong>\u013eubovo\u013en\u00e9 mno\u017estvo bielkov\u00edn a tuku,<\/strong> z\u00e1rove\u0148 by ste mali v\u00fdrazne <strong>zn\u00ed\u017ei\u0165 pr\u00edjem sacharidov.<\/strong> Nedostatok sacharidov m\u00e1 n\u00e1sledne sp\u00f4sobi\u0165 stav, kedy <strong>metabolizmus za\u010d\u00edna spa\u013eova\u0165 tuk namiesto gluk\u00f3zy.<\/strong> <span style=\"color: #ff6600;\">[5] [6]<\/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\/beef-1239187_1920.jpg\" alt=\"zv\u00fd\u0161en\u00fd pr\u00edjem bielkov\u00edn \" width=\"843\" height=\"562\" title=\"zv\u00fd\u0161en\u00fd pr\u00edjem bielkov\u00edn \"\/><\/figure><\/div>\n\n\n\n<p><strong>\u00da\u010dinky vysokoprote\u00ednovej di\u00e9ty<\/strong> a jej vplyv na rast svalov, pr\u00edpadne zn\u00ed\u017eenie hmotnosti s\u00fa <strong>predmetom mnoh\u00fdch v\u00fdskumov. <\/strong>Viacer\u00e9 \u0161t\u00fadie dokazuj\u00fa v\u00fdznam tak\u00fdchto di\u00e9t<strong> po\u010das kr\u00e1tkej doby,<\/strong> no <strong>dlhodob\u00e9 intervaly vy\u017eaduj\u00fa \u010fal\u0161\u00ed v\u00fdskum.<\/strong> Ist\u00e9 \u0161t\u00fadie predpokladaj\u00fa <strong>zdravotn\u00e9 probl\u00e9my pri dlhodobom dodr\u017eiavan\u00ed<\/strong> tohto sp\u00f4sobu stravovania. Autori \u0161t\u00fadie z roku 2014 varuj\u00fa pred mo\u017en\u00fdm <strong>zv\u00fd\u0161en\u00edm kysl\u00e9ho prostredia v obli\u010dk\u00e1ch<\/strong> a rizikom zdravotn\u00fdch probl\u00e9mov kv\u00f4li vy\u0161\u0161iemu<strong> pr\u00edjmu \u017eivo\u010d\u00ed\u0161nych tukov.<\/strong> <span style=\"color: #ff6600;\">[5] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161\u00edm d\u00f4vodom ob\u00e1v pri vysokoprote\u00ednovej di\u00e9te je <strong>obmedzovanie sacharidov, <\/strong>ktor\u00e9 m\u00f4\u017ee vies\u0165 k zdravotn\u00fdm probl\u00e9mom. <strong>Nedostatok sacharidov<\/strong> v strave je rizikov\u00e9 pre deti a ml\u00e1de\u017e, u ktor\u00fdch m\u00f4\u017ee sp\u00f4sobi\u0165 podv\u00fd\u017eivu. V\u00e4\u010d\u0161ina v\u00fdskumov zatia\u013e nazna\u010duje, \u017ee <strong>vysokoprote\u00ednov\u00e1 di\u00e9ta<\/strong> je prospe\u0161n\u00e1 pri<strong> redukcii hmotnosti,<\/strong> minim\u00e1lne po\u010das kr\u00e1tkeho obdobia.<strong> Ide\u00e1lnym rie\u0161en\u00edm<\/strong> pre dlhodob\u00fa \u00fapravu stravy je <strong>nevyradi\u0165 sacharidy \u00faplne, <\/strong>ale konzumova\u0165 ich v primeranom mno\u017estve pre dosiahnutie cie\u013eov. <span style=\"color: #ff6600;\">[5] [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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aky_typ_proteinu_je_najlepsi_pre_znizenie_hmotnosti\"><\/span>Ak\u00fd typ prote\u00ednu je najlep\u0161\u00ed pre zn\u00ed\u017eenie hmotnosti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na trhu sa nach\u00e1dza viacero typov prote\u00ednu vo forme v\u00fd\u017eivov\u00fdch doplnkov. Ka\u017ed\u00fd z nich je skvel\u00fdm zdrojom pre <strong>dosiahnutie zn\u00ed\u017eenia hmotnosti, <\/strong>pr\u00edpadne in\u00fdch cie\u013eov. S\u00fa medzi nimi ist\u00e9 odli\u0161nosti, ktor\u00e9 v\u00e1m m\u00f4\u017eu viac vyhovova\u0165, a preto v\u00e1m uv\u00e1dzame <strong>naj\u010dastej\u0161ie zdroje bielkov\u00edn<\/strong> vo forme prote\u00ednov\u00e9ho pr\u00e1\u0161ku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Srv\u00e1tkov\u00fd prote\u00edn<\/h3>\n\n\n\n<p>Srv\u00e1tkov\u00fd prote\u00edn patr\u00ed medzi <strong>najpopul\u00e1rnej\u0161ie zdroje bielkov\u00edn,<\/strong> ktor\u00e9 obsahuj\u00fa v\u0161etky esenci\u00e1lne aminokyseliny, a preto ide o<strong> plnohodnotn\u00fd zdroj bielkov\u00edn. <\/strong>Ide o zmes <strong>bielkov\u00edn zo srv\u00e1tky,<\/strong> ktor\u00e1 je ved\u013eaj\u0161\u00edm produktom pri v\u00fdrobe syra. <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Srv\u00e1tkov\u00fd prote\u00edn<\/a><\/span> m\u00e1 vysok\u00fa kvalitu, je dobre str\u00e1vite\u013en\u00fd a m\u00e1 n\u00edzky obsah lakt\u00f3zy. Na trhu sa nach\u00e1dza vo forme koncentr\u00e1tu, ktor\u00fd obsahuje 39 &#8211; 89 % bielkov\u00edn a izol\u00e1tu alebo hydrolyz\u00e1tu s 90 &#8211; 95 % podielom bielkov\u00edn. <span style=\"color: #ff6600;\">[8] [9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Meta-anal\u00fdza z roku 2018 zah\u0155\u0148a <strong>9 \u0161t\u00fadi\u00ed<\/strong> zameran\u00fdch na <strong>vplyv srv\u00e1tkov\u00e9ho prote\u00ednu na podporu chudnutia<\/strong> u \u013eud\u00ed s nadv\u00e1hou a obezitou. V skupin\u00e1ch so srv\u00e1tkov\u00fdm prote\u00ednom v\u00fdsledky uv\u00e1dzaj\u00fa zna\u010dn\u00fa <strong>redukciu celkovej hmotnosti, netukovej<\/strong> a tie\u017e<strong> tukovej telesnej hmoty. <\/strong>Okrem toho boli zisten\u00e9 zlep\u0161enia v <strong>kardiovaskul\u00e1rnom syst\u00e9me,<\/strong> najm\u00e4 <strong>krvn\u00fd tlak, hladina cholesterolu <\/strong>alebo <strong>hladiny cukru v krvi.<\/strong> <span style=\"color: #ff6600;\">[18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vplyv srv\u00e1tkov\u00e9ho prote\u00ednu na<strong> zlep\u0161enie s\u00fdtosti <\/strong>bol mapovan\u00fd v \u0161t\u00fadii, ktorej \u00fa\u010dastn\u00edci boli rozdelen\u00ed do skup\u00edn pod\u013ea typu prote\u00ednu a jeho mno\u017estva. Cie\u013eom v\u00fdskumu bolo porovna\u0165 vplyv ra\u0148ajok s obsahom <strong>srv\u00e1tkov\u00e9ho, s\u00f3jov\u00e9ho<\/strong> alebo <strong>kaze\u00ednov\u00e9ho prote\u00ednu s 10% alebo 25% podielom bielkov\u00edn v pokrme. <\/strong>Pri <strong>10% mno\u017estve <\/strong>bielkov\u00edn, <strong>srv\u00e1tkov\u00fd prote\u00edn zni\u017eoval hlad viac<\/strong> ne\u017e in\u00e9 zdroje. V pr\u00edpade <strong>25% bielkov\u00edn neboli <\/strong>zisten\u00e9 <strong>rozdiely v s\u00fdtosti, <\/strong>no srv\u00e1tkov\u00fd prote\u00edn vyvolal <strong>najsilnej\u0161ie reakcie<\/strong> pri horm\u00f3ne <strong>GLP-1 a inzul\u00edne.<\/strong> Na z\u00e1klade v\u00fdsledkov je vidie\u0165, \u017ee k rozdielom v s\u00fdtosti medzi prote\u00ednmi doch\u00e1dza, ke\u010f hodnoty ist\u00fdch aminokysel\u00edn prekro\u010dia ur\u010dit\u00e9 prahov\u00e9 hodnoty. Z toho vypl\u00fdva, \u017ee ak si na ra\u0148ajky rob\u00edte napr\u00edklad vlo\u010dky a d\u00e1vate si do nich prote\u00edn, <strong>pri 10% obsahu<\/strong> v\u00e1s <strong>najviac zas\u00fdti srv\u00e1tkov\u00fd prote\u00edn.<\/strong> Ak by bol <strong>obsah bielkov\u00edn 25%, nez\u00e1le\u017e\u00ed na zdroji<\/strong> bielkov\u00edn, preto\u017ee s\u00fa hodnoty aminokysel\u00edn vo v\u0161etk\u00fdch pr\u00edpadoch vy\u0161\u0161ie. <span style=\"color: #ff6600;\">[18] [20]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010fal\u0161ej meta-anal\u00fdze viacer\u00fdch \u0161t\u00fadi\u00ed bol potvrden\u00fd \u00fa\u010dinok u\u017e\u00edvania prote\u00ednu v kombin\u00e1cii so silov\u00fdm tr\u00e9ningom. U \u00fa\u010dastn\u00edkov, ktor\u00ed vykon\u00e1vali<strong> tr\u00e9ning s v\u00e1hami<\/strong> a z\u00e1rove\u0148 <strong>u\u017e\u00edvali srv\u00e1tkov\u00fd prote\u00edn,<\/strong> namerali <strong>n\u00e1rast svalovej hmotnosti <\/strong>v hornej a dolnej \u010dasti tela. [8] <strong>Srv\u00e1tkov\u00fd prote\u00edn<\/strong> je <strong>najpopul\u00e1rnej\u0161\u00edm zdrojom bielkov\u00edn,<\/strong> preto\u017ee je dostupn\u00fd, obsahuje v\u0161etky esenci\u00e1lne aminokyseliny a je dobre rozpustn\u00fd. Chcete sa dozvedie\u0165 viac o <strong>v\u00fdhod\u00e1ch srv\u00e1tkov\u00e9ho prote\u00ednu?<\/strong> Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/aky-protein-si-vybrat-srvatkovy-koncentrat-izolat-alebo-hydrolyzat\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ak\u00fd prote\u00edn si vybra\u0165? Srv\u00e1tkov\u00fd koncentr\u00e1t, izol\u00e1t alebo hydrolyz\u00e1t?<\/a><\/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\/4C6464EF-25E4-4306-9A91-D06834AC261E.jpeg\" alt=\"s\u00f3jov\u00fd prote\u00edn pre chudnutie\" width=\"843\" height=\"562\" title=\"s\u00f3jov\u00fd prote\u00edn pre chudnutie\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">       <\/h3>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Kaze\u00edn<\/h3>\n\n\n\n<p>Z mlieka sa okrem srv\u00e1tkov\u00e9ho prote\u00ednu z\u00edskava aj <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/28-nocne-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kaze\u00edn<\/a><\/span>, ktor\u00fd \u010din\u00ed <strong>80 %<\/strong> z<strong> celkov\u00e9ho obsahu bielkov\u00edn v mlieku.<\/strong> Zatia\u013e \u010do srv\u00e1tkov\u00fd prote\u00edn je <strong>rozpustn\u00fd vo vode, kaze\u00edn<\/strong> predstavuje <strong>nerozpustn\u00fa \u010das\u0165<\/strong> mlie\u010dnych bielkov\u00edn. Ide o <strong>plnohodnotn\u00fd zdroj bielkov\u00edn, <\/strong>ktor\u00fd sa odli\u0161uje od srv\u00e1tkov\u00e9ho prote\u00ednu v \u010dase, za ak\u00fd ho \u013eudsk\u00fd organizmus str\u00e1vi. <strong>Dlh\u0161ia doba tr\u00e1venia <\/strong>kaze\u00ednu sp\u00f4sobuje <strong>dlh\u0161\u00ed pocit s\u00fdtosti, <\/strong>\u010do je prospe\u0161n\u00e9 pri redukcii telesnej hmotnosti. <span style=\"color: #ff6600;\">[8] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Vaje\u010dn\u00fd prote\u00edn<\/h3>\n\n\n\n<p>Vaje\u010dn\u00fd prote\u00edn sa vyr\u00e1ba z vaje\u010dn\u00fd bielkov, ktor\u00e9 sa oddelia a n\u00e1sledne dehydruj\u00fa. Jedna d\u00e1vka z 30 g predstavuje pribli\u017ene 105 kal\u00f3ri\u00ed a 23 gramov bielkov\u00edn. <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Vaje\u010dn\u00fd prote\u00edn<\/a><\/span> je ide\u00e1lnou alternat\u00edvou pre \u013eud\u00ed s<strong> intoleranciou na mlieko <\/strong>alebo pri <strong>paleo di\u00e9te. <\/strong>Je zdrojom vitam\u00ednov a miner\u00e1lov, ktor\u00e9 sa nach\u00e1dzaj\u00fa vo vajciach a tie\u017e m\u00e1 <strong>n\u00edzky obsah tuku a sacharidov.<\/strong> <span style=\"color: #ff6600;\">[8] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. S\u00f3jov\u00fd prote\u00edn<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">S\u00f3jov\u00fd prote\u00edn<\/a><\/span> je rastlinn\u00fd zdroj v\u0161etk\u00fdch esenci\u00e1lnych aminokysel\u00edn, preto je zaraden\u00fd medzi<strong> plnohodnotn\u00e9 prote\u00edny. <\/strong>Ide o produkt, ktor\u00fd je <strong>vhodn\u00fd pre vegetari\u00e1nov, veg\u00e1nov<\/strong> a \u013eud\u00ed, ktor\u00ed h\u013eadaj\u00fa alternat\u00edvu vo\u010di prote\u00ednu zo \u017eivo\u010d\u00ed\u0161nych zdrojov. <span style=\"color: #ff6600;\">[8]<\/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\/pk-56_websize.jpg\" alt=\"s\u00f3jov\u00fd prote\u00edn pre chudnutie\" width=\"843\" height=\"562\" title=\"s\u00f3jov\u00fd prote\u00edn pre chudnutie\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Ry\u017eov\u00fd prote\u00edn<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ry\u017eov\u00fd prote\u00edn<\/a><\/span> je <strong>rastlinn\u00fd zdroj bielkov\u00edn,<\/strong> ktor\u00fd je pova\u017eovan\u00fd za neplnohodnotn\u00fd, preto\u017ee obsahuje iba mal\u00fd obsah lyz\u00ednu. V roku 2013 bol realizovan\u00fd v\u00fdskum, ktor\u00e9ho cie\u013eom bolo porovna\u0165 <strong>\u00fa\u010dinok ry\u017eov\u00e9ho a srv\u00e1tkov\u00e9ho prote\u00ednu<\/strong> na zni\u017eovanie hmotnosti. Subjekty boli rozdelen\u00e9 do dvoch skup\u00edn a ich \u00falohou bolo konzumova\u0165 <strong>48 g prote\u00ednu po\u010das tr\u00e9ningov\u00fdch dn\u00ed. <\/strong><span style=\"color: #ff6600;\">[8] [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>\u00da\u010dastn\u00edci cvi\u010dili 3-kr\u00e1t do t\u00fd\u017ed\u0148a po\u010das 8 t\u00fd\u017ed\u0148ov a konzumoval <strong>prote\u00edn ihne\u010f po tr\u00e9ningu.<\/strong> Po skon\u010den\u00ed v\u00fdskumn\u00e9ho obdobia do\u0161lo v oboch skupin\u00e1ch k zna\u010dnej <strong>zmene v obsahu tuku, svalovej hmoty a sily. <\/strong>V\u00fdsledky potvrdili, \u017ee ry\u017eov\u00fd prote\u00edn je rovnako \u00fa\u010dinn\u00fd v redukcii hmotnosti ako srv\u00e1tkov\u00fd prote\u00edn. <span style=\"color: #ff6600;\">[8] [13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Ko\u013eko prote\u00ednu je potrebn\u00e9 prija\u0165 pri chudnut\u00ed?<\/h3>\n\n\n\n<p><strong>Odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem bielkov\u00edn <\/strong>sa odli\u0161uje pod\u013ea toho, \u010di je va\u0161im cie\u013eom<strong> rast svalov<\/strong> alebo <strong>zn\u00ed\u017eenie hmotnosti.<\/strong> \u010eal\u0161\u00edm d\u00f4le\u017eit\u00fdm parametrom je <strong>va\u0161a telesn\u00e1 hmotnos\u0165.<\/strong> Pre lep\u0161iu predstavu uv\u00e1dzame tabu\u013eky, kde n\u00e1jdete denn\u00fd pr\u00edjem bielkov\u00edn na 1 kg hmotnosti a prepo\u010det na priemern\u00fa hmotnos\u0165. <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>Bielkoviny<\/center><\/th><\/tr><tr><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Osoba bez fyzickej aktivity<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g\/kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ob\u00e9zny \u010dlovek&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 &#8211; 1,5 g\/kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Akt\u00edvny \u010dlovek s cie\u013eom udr\u017ea\u0165 hmotnos\u0165, v\u00fdkon a regener\u00e1ciu organizmu<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 &#8211; 1,6 g\/kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Akt\u00edvny \u010dlovek s cie\u013eom vybudova\u0165 svalov\u00fa hmotu<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 &#8211; 2,4 g\/kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Akt\u00edvny \u010dlovek s cie\u013eom vybudova\u0165 svalov\u00fa hmotu<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 &#8211; 2,7 g\/kg<\/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<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>Denn\u00fd pr\u00edjem prote\u00ednov pre mu\u017ea s hmotnos\u0165ou 80 kg<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Denn\u00fd pr\u00edjem prote\u00ednov pre \u017eenu s hmotnos\u0165ou 60 kg<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Osoba bez fyzickej aktivity<\/td><td class=\"has-text-align-center\" data-align=\"center\">96 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">72 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Akt\u00edvny \u010dlovek s cie\u013eom udr\u017ea\u0165 hmotnos\u0165, v\u00fdkon a regener\u00e1ciu organizmu<\/td><td class=\"has-text-align-center\" data-align=\"center\">112 &#8211; 128 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 &#8211; 96 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Akt\u00edvny \u010dlovek s cie\u013eom vybudova\u0165 svalov\u00fa hmotu<\/td><td class=\"has-text-align-center\" data-align=\"center\">112 &#8211; 192 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 &#8211; 144 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Akt\u00edvny \u010dlovek s cie\u013eom redukova\u0165 hmotnos\u0165&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 &#8211; 216 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">108 &#8211; 162 g<\/td><\/tr><\/tbody><\/table><\/figure>\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\/1CA63BF0-F692-4F98-AC1B-109EF5DB9B3B.jpg\" alt=\"ko\u013eko prote\u00ednu je potrebn\u00e9 prija\u0165\" width=\"843\" height=\"562\" title=\"ko\u013eko prote\u00ednu je potrebn\u00e9 prija\u0165\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rady_tipy_a_zaverecne_informacie\"><\/span>Rady, tipy a z\u00e1vere\u010dn\u00e9 inform\u00e1cie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Prote\u00ednov\u00e9 n\u00e1poje nie s\u00fa plnohodnotnou n\u00e1hradou vyv\u00e1\u017eenej stravy.<\/strong> Nezab\u00fadajte na pr\u00edjem \u010fal\u0161\u00edch nutrientov, napr\u00edklad <strong>vl\u00e1kniny, vitam\u00ednov, miner\u00e1lov<\/strong> a za\u010dle\u0148te do svojej stravy aj vhodn\u00e9 mno\u017estvo <strong>komplexn\u00fdch sacharidov<\/strong> a <strong>zdrav\u00fdch tukov.<\/strong><\/li><li>Potraviny bohat\u00e9 na bielkoviny s\u00fa \u010dasto <strong>zdrojom in\u00fdch \u017eiv\u00edn,<\/strong> napr\u00edklad <strong>vitam\u00ednov typu B, \u017eeleza alebo zinku.<\/strong><\/li><li>S\u00fa\u010das\u0165ou niektor\u00fdch prote\u00ednov\u00fdch n\u00e1pojov m\u00f4\u017eu by\u0165 aj r\u00f4zne <strong>sladidl\u00e1,<\/strong> okrem pr\u00edjmu bielkov\u00edn si preto d\u00f4kladne skontrolujte aj obsah sacharidov.<\/li><li>Pr\u00edjem bielkov\u00edn <strong>nez\u00e1le\u017e\u00ed na pohlav\u00ed.<\/strong> Ni\u017e\u0161ie d\u00e1vky bielkov\u00edn u \u017eien s\u00fa sp\u00f4soben\u00e9 ich <strong>ni\u017e\u0161ou hmotnos\u0165ou<\/strong> a pr\u00edpadne <strong>odli\u0161n\u00fdm fitness cie\u013eom.<\/strong><\/li><li><strong>Prote\u00ednov\u00e9 ty\u010dinky<\/strong> s\u00fa pri v\u00fdbere snacku ur\u010dite lep\u0161ou vo\u013ebou, ne\u017e klasick\u00e9 ty\u010dinky, z\u00e1le\u017e\u00ed v\u0161ak na ich zlo\u017een\u00ed. Mnoh\u00e9 \u201cprote\u00ednov\u00e9 ty\u010dinky\u201d m\u00f4\u017eu obsahova\u0165 ni\u017e\u0161\u00ed podiel bielkov\u00edn a by\u0165 pln\u00e9 sacharidov a tukov. Pri k\u00fape je v\u017edy potrebn\u00e9 kontrolova\u0165 nutri\u010dn\u00e9 hodnoty. <span style=\"color: #ff6600;\">[3] [17]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V m\u00e9di\u00e1ch sa neust\u00e1le objavuj\u00fa modern\u00e9 di\u00e9ty a \u010darovn\u00e9 prostriedky, ktor\u00e9 v\u00e1s zbavia <strong>prebyto\u010dn\u00e9ho tuku. <\/strong>T\u00fdm najprirodzenej\u0161\u00edm pomocn\u00edkom pri chudnut\u00ed <strong>s\u00fa pritom bielkoviny, <\/strong>ktor\u00e9 podporia v\u00e1\u0161 metabolizmus, rast svalov a zastavia ve\u010dern\u00e9 prejedanie sa. Nech u\u017e sa rozhodnete pre bielkoviny zo stravy alebo vo forme v\u00fd\u017eivov\u00fdch doplnkov, postar\u00e1te sa o spr\u00e1vne<strong> fungovanie procesov v tele<\/strong> a z\u00e1rove\u0148 sa <strong>uprav\u00edte svoju hmotnos\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ver\u00edme, \u017ee ste sa v \u010dl\u00e1nku dozvedeli v\u0161etko d\u00f4le\u017eit\u00e9 <strong>o <\/strong><strong>bielkovin\u00e1ch a ich v\u00fdzname po\u010das chudnutia.<\/strong> Chcete, aby sa o tejto t\u00e9me dozvedeli aj va\u0161i priatelia? Nev\u00e1hajte a <strong>podporte \u010dl\u00e1nok zdie\u013ean\u00edm.<\/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\/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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Bielkoviny v tele ovplyv\u0148uj\u00fa procesy, ktor\u00e9 pom\u00e1haj\u00fa v \u00faspe\u0161nej redukcii hmotnosti. Spoznajte zdroje a v\u00fdznam prote\u00ednu pre efekt\u00edvne chudnutie.<\/p>\n","protected":false},"author":25,"featured_media":110517,"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":[7],"tags":[6048,6046,6067,6047],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-247478","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-chudnutie","10":"tag-dieta","11":"tag-protein","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bielkoviny a chudnutie: ako prote\u00edny vpl\u00fdvaj\u00fa na zn\u00ed\u017eenie hmotnosti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Bielkoviny v tele ovplyv\u0148uj\u00fa procesy, ktor\u00e9 pom\u00e1haj\u00fa v \u00faspe\u0161nej redukcii hmotnosti. 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