{"id":247494,"date":"2020-01-31T08:13:00","date_gmt":"2020-01-31T07:13:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247494"},"modified":"2023-05-12T12:09:57","modified_gmt":"2023-05-12T10:09:57","slug":"proteinele-si-pierderea-in-greutate","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/proteinele-si-pierderea-in-greutate\/","title":{"rendered":"Proteinele \u200b\u200b\u0219i pierderea \u00een greutate: Cum influen\u021beaz\u0103 proteinele pierderea \u00een greutate?"},"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\/proteinele-si-pierderea-in-greutate\/#Proteinele_%E2%80%93_un_macronutrient_important_pentru_pierderea_in_greutate\" title=\"Proteinele &#8211; un macronutrient important pentru pierderea \u00een greutate\">Proteinele &#8211; un macronutrient important pentru pierderea \u00een greutate<\/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\/proteinele-si-pierderea-in-greutate\/#4_motive_pentru_a_consuma_proteine_pentru_a_pierdere_in_greutate\" title=\"4 motive pentru a consuma proteine pentru a pierdere \u00een greutate\">4 motive pentru a consuma proteine pentru a pierdere \u00een greutate<\/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\/proteinele-si-pierderea-in-greutate\/#Un_aport_crescut_de_proteine_nu_inseamna_o_dieta_bogata_in_proteine\" title=\"Un aport crescut de proteine nu \u00eenseamn\u0103 o diet\u0103 bogat\u0103 \u00een proteine\">Un aport crescut de proteine nu \u00eenseamn\u0103 o diet\u0103 bogat\u0103 \u00een proteine<\/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.ro\/blog\/proteinele-si-pierderea-in-greutate\/#Ce_tip_de_proteine_sunt_cele_mai_bune_pentru_pierderea_in_greutate\" title=\"Ce tip de proteine sunt cele mai bune pentru pierderea \u00een greutate?\">Ce tip de proteine sunt cele mai bune pentru pierderea \u00een greutate?<\/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.ro\/blog\/proteinele-si-pierderea-in-greutate\/#Sugestii_sfaturi_si_informatii\" title=\"Sugestii, sfaturi \u0219i informa\u021bii\">Sugestii, sfaturi \u0219i informa\u021bii<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u00cen ultimul timp<strong>, aportul crescut de proteine<\/strong> este o component\u0103 popular\u0103 a multor produse. Nu mai este valabil de foarte mult timp&nbsp;<strong>mitul<\/strong>&nbsp;care sus\u0163ine c\u0103 un aport crescut de proteine este indicat&nbsp;<strong>doar pentru sportivi<\/strong> \u0219i persoanele active, care doresc s\u0103-\u0219i&nbsp;dezvolte masa<strong>&nbsp;muscular\u0103. <\/strong>Aportul de proteine este fundamental pentru func\u021bionarea organismului, <strong>men\u021binerea masei musculare <\/strong>sau pentru&nbsp;<strong>pierderea \u00een greutate<\/strong><strong>.<\/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\" id=\"proteinele-un-macronutrient-important-pentru-pierderea-in-greutate\"><span class=\"ez-toc-section\" id=\"Proteinele_%E2%80%93_un_macronutrient_important_pentru_pierderea_in_greutate\"><\/span>Proteinele &#8211; un macronutrient important pentru pierderea \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Termenul de proteine&nbsp;<\/strong>provine din cuv\u00e2ntul grecesc pr\u014dteios \u0219i \u00eenseamn\u0103<strong> <em>primar, de baz\u0103. <\/em><\/strong>\u00cempreun\u0103 cu gr\u0103simile, carbohidra\u021bii \u0219i apa, se num\u0103r\u0103 printre <strong>macronutrien\u021bii&nbsp;<\/strong>de care omul are nevoie pentru buna func\u021bionare a organismului. Proteinele sunt molecule mari, care <strong>sunt compuse din combina\u021bii de aminoacizi.<\/strong> Ele sunt, cu adev\u0103rat, baza corpului uman, pentru c\u0103 nicio celul\u0103 din corp nu se poate descurca f\u0103r\u0103 proteine. Func\u021biile lor pot fi \u00eemp\u0103r\u021bite \u00een <strong>trei domenii de baz\u0103<\/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>asigur\u0103 dezvoltarea \u0219i cre\u0219terea masei musculare, asigur\u0103 s\u0103n\u0103tatea oaselor, a p\u0103rului \u0219i a pielii<\/li><li>sus\u021bin producerea de anticorpi, hormoni \u0219i alte substan\u021be esen\u021biale<\/li><li>sunt surs\u0103 de energie pentru celulele \u0219i \u021besuturile organismului<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Corpul uman prime\u015fte proteine din alimenta\u0163ie, sau din&nbsp;<strong>suplimentele nutritive.<\/strong> Printre alimentele cu cel mai mare con\u0163inut de proteine se num\u0103r\u0103&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>carne &#8211; toate tipurile de \u201ecarne ro\u0219ie\u201d \u0219i de pas\u0103re<\/li><li><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te <\/a>\u0219i fructe de mare<\/li><li>ou\u0103 \u0219i produse lactate<\/li><li>leguminoase \u0219i nuci<\/li><li>anumite tipuri de cereale<\/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=\"Proteinele - un macronutrient important \" width=\"843\" height=\"562\" title=\"Proteinele - un macronutrient important \"\/><\/figure><\/div>\n\n\n\n<p>Sursele de proteine, <strong>\u00een func\u021bie de con\u021binutul de aminoacizi esen\u021biali<\/strong>, pot fi \u00eemp\u0103r\u021bite \u00een trei categorii de baz\u0103&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<ul class=\"wp-block-list\"><li><strong>Complete &#8211; <\/strong>con\u021bin to\u021bi aminoacizii esen\u021biali \u0219i includ produse animale, cum ar fi carnea, ou\u0103le \u0219i produsele lactate.<\/li><li><strong>Incomplete &#8211; <\/strong>con\u021bin cel pu\u021bin un aminoacid, includ predominant proteine vegetale precum maz\u0103rea, leguminoasele sau cerealele.<\/li><li><strong>Par\u0163ial complete \u2013 <\/strong>este o combina\u021bie de dou\u0103 sau mai multe alimente, care con\u021bin proteine incomplete. Combin\u00e2ndu-le, pute\u021bi ob\u021bine o surs\u0103 complet\u0103 de proteine.<\/li><\/ul>\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=\"28324,5075,6939,28936,8059,28683,404,30271,28689,5598\" ><\/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\" id=\"4-motive-pentru-a-consuma-proteine-pentru-a-pierdere-in-greutate\"><span class=\"ez-toc-section\" id=\"4_motive_pentru_a_consuma_proteine_pentru_a_pierdere_in_greutate\"><\/span>4 motive pentru a consuma proteine pentru a pierdere \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"text-align: justify;\">Pierderea \u00een greutate este un proces, al c\u0103rui scop este <\/span><strong style=\"text-align: justify;\">schimbarea stilului de via\u021b\u0103<\/strong><span style=\"text-align: justify;\">, astfel \u00eenc\u00e2t s\u0103&nbsp;se&nbsp;<\/span><strong style=\"text-align: justify;\">reduc\u0103 <\/strong><span style=\"text-align: justify;\">depozitele de gr\u0103sime \u0219i <\/span><strong style=\"text-align: justify;\">greutatea corporal\u0103 total\u0103. Schimbarea alimenta\u0163iei <\/strong><span style=\"text-align: justify;\">este o parte important\u0103 a acestei transform\u0103ri \u0219i <\/span><strong style=\"text-align: justify;\">nu ar trebui s\u0103 aib\u0103 loc f\u0103r\u0103 aportul necesar de proteine.<\/strong><span style=\"text-align: justify;\">&nbsp;Un aport suficient de proteine \u00een alimenta\u0163ie este important din mai multe motive.<\/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\" id=\"1-produc-\u0219i-regleaza-nivelul-hormonal\">1. Produc \u0219i regleaz\u0103 nivelul hormonal<\/h3>\n\n\n\n<p>Proteinele sunt necesare pentru <strong>producerea hormonilor<\/strong>, datorit\u0103 c\u0103rora <strong>organele \u0219i celulele pot comunica \u00eentre ele.<\/strong> Creierul prime\u0219te, semnale cu ajutorul hormoniilor, ale c\u0103ror niveluri variaz\u0103 \u00een func\u021bie de alimenta\u0163ie. Un aport crescut de <strong>proteine, cre\u0219te nivelul hormonilor de sa\u021bietate &#8211; GLP-1, peptida YY \u0219i colecistokinin\u0103.<\/strong> \u00cen plus, <strong>reduce nivelul hormonului grelin, <\/strong>care este<strong> hormonul foamei.<\/strong> Aceste modific\u0103ri hormonale duc la <strong>reducerea semnificativ\u0103 a senza\u0163iei de foame<\/strong>, care este un factor important \u00een timpul procesului de pierdere \u00een greutate. <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\" id=\"2-reduc-pofta-de-mancare\">2. Reduc pofta de m\u00e2ncare<\/h3>\n\n\n\n<p><strong>Reglarea nivelului hormonal&nbsp;<\/strong>duce la<strong> modific\u0103ri ale apetitului <\/strong>\u0219i aportului caloric. Un aport crescut de proteine va&nbsp;<strong>reduce aportul caloric zilnic<\/strong>, potrivit mai multor studii. Conform rezultatelor cercet\u0103rii din 2005, <strong>cre\u0219terea propor\u021biei de proteine la 30%,<\/strong> a determinat o <strong>sc\u0103dere a aportului zilnic cu 441calorii<\/strong><strong>.<\/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\/nrd-FDQFZHY9iG4-unsplash.jpg\" alt=\"proteina man\u021bine \u0219i repar\u0103 mu\u0219chii\" width=\"843\" height=\"562\" title=\"proteina man\u021bine \u0219i repar\u0103 mu\u0219chii\"\/><\/figure><\/div>\n\n\n\n<p>Proteinele pot influen\u0163a&nbsp;<strong>una dintre cele mai mari probleme<\/strong> \u00een men\u021binerea unei diete, au impact <strong>asupra poftei de m\u00e2ncare \u0219i a obiceiului de a m\u00e2nca seara t\u00e2rziu.<\/strong> Vizitele nocturne la frigider sunt un motiv pentru care nu ave\u021bi rezultate atunci c\u00e2nd vre\u021bi s\u0103 <strong>pierde\u021bi \u00een greutate<\/strong>.<strong>&nbsp;<\/strong>Oamenii de \u0219tiin\u021b\u0103 au descoperit c\u0103, prin cre\u015fterea aportului de proteine cu p\u00e2n\u0103 la 25%, se <strong>reduce pofta de m\u00e2ncare cu 60%<\/strong> \u0219i dorin\u021ba <strong>de a avea gust\u0103ri de sear\u0103<\/strong> t\u00e2rziu&nbsp;<strong>cu 50%<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[16]&nbsp;<\/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\" id=\"3-men\u021bin-si-repara-mu\u0219chii\">3. Men\u021bin \u015fi repar\u0103 mu\u0219chii<\/h3>\n\n\n\n<p>\u00cen timpul procesului de pierdere \u00een greutate, organismul nu pierde doar depozitele de gr\u0103sime, ci se poate confrunta \u0219i cu&nbsp;<strong>reducerea masei musculare.<\/strong> Un alt efect secundar posibil este <strong>sc\u0103derea frecven\u021bei metabolice,<\/strong> ceea ce \u00eenseamn\u0103 c\u0103, arde\u0163i mai pu\u021bine calorii dec\u00e2t&nbsp; ardea\u021bi \u00eenainte de a \u00eencepe procesul de a pierde \u00een greutate. Cercet\u0103rile au confirmat c\u0103, absorb\u021bia proteinelor are un efect pozitiv asupra <strong>ajust\u0103rii frecven\u021bei metabolice. <\/strong>Solu\u021bia ideal\u0103 pentru reducerea gr\u0103simii, f\u0103r\u0103 a pierde mas\u0103 muscular\u0103, este s\u0103 ave\u021bi un&nbsp;<strong>aport de proteine<\/strong> mai mare \u0219i s\u0103 \u00eenclude\u021bi \u00een planul vostru de antrenament \u0219i&nbsp;<strong>antrenamentele de for\u021b\u0103<\/strong><strong>. <\/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=\"proteina man\u021bine \u0219i repar\u0103 mu\u0219chii\" width=\"843\" height=\"562\" title=\"proteina man\u021bine \u0219i repar\u0103 mu\u0219chii\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"4-favorizeaza-arderea-caloriilor\">4. Favorizeaz\u0103 arderea caloriilor<\/h3>\n\n\n\n<p>Corpul uman folose\u0219te o anumit\u0103 parte din caloriile primite pentru a digera \u015fi metaboliza alimentele, acest fenomen se nume\u0219te <strong>efectul termic al alimentelor.<\/strong> Rezultatele a diferite cercet\u0103ri, nu coincid cu valorile exacte ale efectului termic, dar este clar c\u0103, <strong>proteinele au un efect termic semnificativ mai mare<\/strong>&nbsp;dec\u00e2t carbohidra\u021bii \u0219i gr\u0103simile. \u00cen 2004 au fost efectuate cercet\u0103ri pentru a m\u0103sura efectele nutrien\u021bilor asupra termogenezei. Conform rezultatelor, <strong>efectul termic al proteinelor este de p\u00e2n\u0103 la 20-30%,<\/strong> \u00een timp ce, pentru carbohidra\u021bi este doar de 5-10% \u0219i pentru gr\u0103simi 0-3%. Aceast lucru \u00eenseamn\u0103 c\u0103 20-30% din caloriile provenite din proteine sunt arse \u00een timpul proceselor metabolice \u0219i al procesului de digestie. <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\" id=\"un-aport-crescut-de-proteine-nu-inseamna-o-dieta-bogata-in-proteine\"><span class=\"ez-toc-section\" id=\"Un_aport_crescut_de_proteine_nu_inseamna_o_dieta_bogata_in_proteine\"><\/span>Un aport crescut de proteine nu \u00eenseamn\u0103 o diet\u0103 bogat\u0103 \u00een proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dietele bogate \u00een proteine <\/strong>se bucur\u0103 de <strong>popularitate&nbsp;<\/strong>de ceva timp, iar acest tip de diet\u0103 este asociat\u0103 cu un aport crescut de proteine. Dac\u0103 ave\u021bi un consum suficient de proteine, <strong>nu \u00eenseamn\u0103 c\u0103 \u0163ine\u0163i o diet\u0103 bogat\u0103 \u00een proteine.<\/strong> Pentru acest tip de alimenta\u0163ie este esen\u021bial s\u0103 ave\u021bi o <strong>propor\u021bie mai mare de calorii ce provin din proteine, <\/strong>dar, \u00een acela\u0219i timp s\u0103 <strong>reduce\u021bi aportul de carbohidra\u021bil. <\/strong>Printre cele mai frecvente <strong>alimente<\/strong>&nbsp;care ar trebui excluse se num\u0103r\u0103 alimentele procesate, produsele de patiserie, dulciurile, pastele f\u0103inoase \u0219i orezul. <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><span style=\"text-align: justify;\">Exist\u0103 mai multe planuri alimentare, care pot fi clasificate drept diete bogate \u00een proteine, probabil <\/span><strong style=\"text-align: justify;\">cel mai cunoscut tip este dieta Atkins. <\/strong><span style=\"text-align: justify;\">Acest tip de diet\u0103 a fost descoperit\u0103 de Dr. Atkins \u00een anii &#8217;70, iar scopul s\u0103u este de a duce organismul \u00een starea de cetoz\u0103 (ketoz\u0103). Conform acestei diete, pute\u021bi consuma <\/span><strong style=\"text-align: justify;\">orice cantitate de proteine \u0219i gr\u0103simi, <\/strong>dar<span style=\"text-align: justify;\">&nbsp;\u00een acela\u0219i timp, trebuie s\u0103 <\/span><strong style=\"text-align: justify;\">reduce\u021bi <\/strong><span style=\"text-align: justify;\">semnificativ <\/span><strong style=\"text-align: justify;\">aportul de carbohidra\u021bi.<\/strong><span style=\"text-align: justify;\"> \u00cen consecin\u021b\u0103, deficitul de carbohidra\u021bi ar trebui s\u0103 determine<\/span><strong style=\"text-align: justify;\"> metabolismul, s\u0103 ard\u0103 gr\u0103simile.<\/strong><span style=\"text-align: justify;\">&nbsp;<\/span><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=\"Diet\u0103 cu aport ridicat de proteine\" width=\"843\" height=\"562\" title=\"Diet\u0103 cu aport ridicat de proteine\"\/><\/figure><\/div>\n\n\n\n<p><strong>Efectele dietei bogate \u00een proteine <\/strong>\u0219i efectele pe care le are asupra cre\u0219terii musculare, eventual asupra pierderii \u00een greutate,<strong> sunt subiectul multor studii. <\/strong>Mai multe studii au ar\u0103tat importan\u021ba acestor diete pe&nbsp;<strong>o perioad\u0103 scurt\u0103 de timp<\/strong>, \u00eens\u0103 \u00een ceea ce prive\u0219te efectele acestor diete <strong>pe termen&nbsp;lung,&nbsp; sunt necesare cercet\u0103ri suplimentare.<\/strong> Unele studii spun c\u0103 pot ap\u0103rea&nbsp;<strong>probleme de s\u0103n\u0103tate <\/strong>dac\u0103 respecta\u021bi acest tip de diet\u0103<strong> pe termen lung<\/strong>. Autorii studiului din 2014 avertizeaz\u0103 asupra unei eventuale <strong>cre\u0219teri a mediului acid din rinichi<\/strong> \u0219i a declans\u0103rii unor probleme de s\u0103n\u0103tate, din cauza unui <strong>aport <\/strong>mare<strong> de gr\u0103simi<\/strong><strong>.<\/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>O alt\u0103 cauz\u0103 de \u00eengrijorare, \u00een cazul dietei bogate \u00een proteine, este <strong>reducerea carbohidra\u021bilor<\/strong>, ceea ce poate duce la probleme de s\u0103n\u0103tate. <strong>Lipsa carbohidra\u021bilor<\/strong> \u00een alimenta\u0163ie prezint\u0103 un risc pentru copii \u0219i tineri, \u00een cazul c\u0103rora, poate cauza malnutri\u021bie. Majoritatea cercet\u0103rilor sugereaz\u0103, deocamdat\u0103, c\u0103 o diet\u0103 bogat\u0103 \u00een proteine este benefic\u0103&nbsp; pentru&nbsp;<strong>reducerea greut\u0103\u021bii,<\/strong> cel pu\u021bin pentru o perioad\u0103 scurt\u0103.<strong> Solu\u021bia ideal\u0103 <\/strong>pentru ajustarea alimenta\u0163iei pe termen lung, <strong>nu este eliminarea complet\u0103 a carbohidra\u021bilor, <\/strong>ci consumul lor \u00een cantitatea adecvat\u0103 pentru a v\u0103 atinge obiectivele. <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\" id=\"ce-tip-de-proteine-sunt-cele-mai-bune-pentru-pierderea-in-greutate\"><span class=\"ez-toc-section\" id=\"Ce_tip_de_proteine_sunt_cele_mai_bune_pentru_pierderea_in_greutate\"><\/span>Ce tip de proteine sunt cele mai bune pentru pierderea \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"text-align: justify;\">Pe pia\u021b\u0103 exist\u0103 mai multe tipuri de proteine sub form\u0103 de suplimente nutritive. Fiecare este o surs\u0103 excelent\u0103 pentru a<\/span><strong style=\"text-align: justify;\">&nbsp;atinge obiectivul de a pierde \u00een greutate<\/strong><span style=\"text-align: justify;\">, sau pentru a atinge alte obiective. Exist\u0103 diferen\u021be \u00eentre acestea, a\u0219a c\u0103 enumer\u0103m <\/span><strong style=\"text-align: justify;\">cele mai frecvente surse de proteine<\/strong><span style=\"text-align: justify;\"> sub form\u0103 de pudr\u0103 proteic\u0103.&nbsp;<\/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\" id=\"1-proteine-din-zer\">1. Proteine din zer<\/h3>\n\n\n\n<p><span style=\"text-align: justify;\">Proteinele din zer sunt printre&nbsp;<\/span><strong style=\"text-align: justify;\">cele mai populare surse proteice,<\/strong><span style=\"text-align: justify;\"> care con\u021bin to\u021bi aminoacizii esen\u021biali \u0219i, prin urmare, sunt o <\/span><strong style=\"text-align: justify;\">surs\u0103 complet\u0103 de proteine. <\/strong>Zerul<span style=\"text-align: justify;\">&nbsp;este un produs secundar rezultat \u00een urma produc\u021biei de br\u00e2nz\u0103. <\/span><a title=\"Proteine din zer Whey\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Prote<\/span><\/a><span style=\"color: #ff6600;\"><a title=\"Proteine din zer Whey\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">i<\/a><\/span><a title=\"Proteine din zer Whey\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">nele din zer<\/span><\/a><span style=\"text-align: justify;\">&nbsp; sunt de calitate superioar\u0103, sunt u\u015for digerabile \u0219i au un con\u021binut sc\u0103zut de lactoz\u0103. Pe pia\u021b\u0103 se g\u0103sesc sub forma de concentrat din zer, care con\u021bine 39-89% proteine \u0219i izolat sau hidrolizat cu 90-95% con\u021binut de proteine. <\/span><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-analiza din 2018 include <strong>9 studii<\/strong> privind <strong>influen\u0163a proteinelor din zer asupra pierderii \u00een greutate&nbsp;<\/strong>la persoanele supraponderale \u0219i obeze. \u00cen grupele \u00een care s-au consumat proteine din zer, rezultatele au ar\u0103tat o <strong>reducere semnificativ\u0103 a greut\u0103\u021bii totale, a masei musculare<\/strong>&nbsp;\u015fi a \u021besutului adipos<strong>. <\/strong>\u00cen plus, s-au observat \u00eembun\u0103t\u0103\u021biri ale <strong>sistemului cardiovascular<\/strong>, \u00een special, \u00een ceea ce prive\u0219te&nbsp;<strong>tensiunea arterial\u0103<\/strong>, <strong>nivelul<\/strong> <strong>colesterolului<\/strong> sau <strong>nivelul glicemiei<\/strong><strong>.<\/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>Efectele proteinelor din zer asupra <strong>\u00eembun\u0103t\u0103\u021birii st\u0103rii de sa\u021bietate<\/strong>&nbsp;a fost verificat \u00eentr-un studiu, ai c\u0103rui participan\u021bi au fost \u00eemp\u0103r\u021bi\u021bi \u00een grupuri \u00een func\u021bie de tipul de proteine \u0219i cantitatea acestora. Scopul cercet\u0103rii a fost de a compara efectele unui mic dejun cu un con\u0163inut de <strong>proteine din zer, soia sau cazein\u0103 cu o propor\u0163ie de 10% sau 25%.&nbsp;<\/strong>\u00cen cazul propor\u0163iei de <strong>10% proteine<\/strong>, <strong>proteinele din zer<\/strong>, \u00een compara\u021bie cu alte surse&nbsp;<b>au oferit senza\u021bia de sa\u021bietate<\/b>. \u00cen cazul propor\u0163iei de <strong>25% proteine, nu s-au g\u0103sit diferen\u021be \u00een ceea ce prive\u0219te senza\u021bia de sa\u021bietate, <\/strong>dar proteinele din zer au provocat <strong>cele mai puternice reac\u0163ii<\/strong>&nbsp;ale hormonul <strong>GLP-1 \u0219i ale insulinei.<\/strong> Pe baza rezultateor se observ\u0103 faptul c\u0103, diferen\u021bele de sa\u021bietate \u00eentre proteine apar, atunci c\u00e2nd anumite valori ale aminoacizilor dep\u0103\u0219esc anumite praguri. Asta \u00eenseamn\u0103 c\u0103, dac\u0103 la micul dejun m\u00e2nca\u0163i fulgi \u0219i ad\u0103uga\u021bi \u0219i proteine, <strong>la un con\u021binut de 10%, senza\u021bia de sa\u021bietate va fi oferit\u0103 de proteinele<\/strong><strong>&nbsp;din zer.<\/strong> Dac\u0103 <strong>con\u021binutul de proteine ar fi de 25%, nu mai conteaz\u0103 sursa proteinei, <\/strong>deoarece valorile aminoacizilor vor fi mai mari. <span style=\"color: #ff6600;\">[18] [20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"text-align: justify;\">\u00centr-o alt\u0103 analiz\u0103 a mai multor studii, a fost confirmat efectul utiliz\u0103rii proteinelor \u00een combina\u021bie cu antrenamentele de for\u021b\u0103. Participan\u021bii care au efectuat <\/span><strong style=\"text-align: justify;\">antrenamente cu greut\u0103\u0163i <\/strong><span style=\"text-align: justify;\">\u015fi, \u00een acela\u015fi timp,&nbsp;<\/span><strong style=\"text-align: justify;\">au consumat proteine din zer<\/strong><span style=\"text-align: justify;\">, au \u00eengregistrat o&nbsp;<\/span><strong style=\"text-align: justify;\">cre\u0219tere a masei musculare, <\/strong>\u00een special,<span style=\"text-align: justify;\">&nbsp;\u00een partea superioar\u0103 \u0219i inferioar\u0103 a corpului. [8] <\/span><strong style=\"text-align: justify;\">Proteinele din zer <\/strong><span style=\"text-align: justify;\">sunt<\/span><strong style=\"text-align: justify;\">&nbsp;cele mai populare surse de proteine, <\/strong><span style=\"text-align: justify;\">deoarece con\u021bin to\u021bi aminoacizii esen\u021biali \u0219i au o absorb\u021bie bun\u0103. Dori\u021bi s\u0103 afla\u021bi mai multe despre <\/span><strong style=\"text-align: justify;\">beneficiile proteinelor din zer?<\/strong><span style=\"text-align: justify;\"> Citi\u021bi articolul nostru &nbsp;&#8211;&nbsp;<span style=\"color: #ff6600;\"><a title=\"Ce proteine s\u0103 alegem? Izolat, hidrolizat sau concentrat proteic din zer?\" href=\"https:\/\/gymbeam.ro\/blog\/ce-proteine-sa-alegem-izolat-hidrolizat-sau-concentrat-proteic-din-zer\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ce proteine s\u0103 alegem? Izolat, hidrolizat sau concentrat proteic din zer?<\/a>&nbsp;<\/span><\/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=\"Proteinele din zoia si pierderea \u00een greutate\" width=\"843\" height=\"562\" title=\"Proteinele din zoia si pierderea \u00een greutate\"\/><\/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\" id=\"2-cazeina\">2. Cazeina<\/h3>\n\n\n\n<p>Din lapte, pe l\u00e2ng\u0103 proteinele din zer, se ob\u021bine \u0219i <span style=\"color: #ff6600;\"><a title=\"Proteine de noapte\" href=\"https:\/\/gymbeam.ro\/proteine-de-noapte\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">cazeina<\/a><\/span>, care este <strong>80% din con\u021binutul total al proteinelor din lapte.<\/strong> \u00cen timp ce proteinele din zer sunt&nbsp;<strong>solubile \u00een ap\u0103, cazeina<\/strong> este <strong>partea insolubil\u0103<\/strong> a proteinelor din lapte. Este o <strong>surs\u0103 complet\u0103 de proteine,<\/strong> care difer\u0103 de proteinele din zer, prin intervalul \u00een care organismul o diger\u0103. <strong>Timpul mai lung de digestie <\/strong>al cazeinei p\u0103streaz\u0103<strong>&nbsp;senza\u0163ia de sa\u021bietate pentru mai mult timp, <\/strong>lucru care este benefic pentru pierderea \u00een greutate. <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\" id=\"3-proteine-din-ou\">3. Proteine din ou<\/h3>\n\n\n\n<p>Proteinele din ou sunt produse din albu\u0219urile de ou, care sunt separate \u0219i apoi deshidratate. O doz\u0103 de 30 g reprezint\u0103 aproximativ 105 calorii \u0219i 23 de grame de proteine.&nbsp;<a title=\"Proteine din ou\" href=\"https:\/\/gymbeam.ro\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Proteinele din ou<\/span><\/a>&nbsp;sunt o alternativ\u0103 ideal\u0103 pentru persoanele cu <strong>intoleran\u021b\u0103 la lactoz\u0103<\/strong>&nbsp;sau cele care \u021bin&nbsp;<strong>dieta paleo. <\/strong>Sunt o surs\u0103 de vitamine \u0219i minerale \u0219i au un <strong>con\u021binut sc\u0103zut de gr\u0103simi \u0219i carbohidra\u021bi.<\/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\" id=\"4-proteine-din-soia\">4. Proteine din soia<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><a title=\"Proteinele din soia\" href=\"https:\/\/gymbeam.ro\/izolat-proteic-de-soia-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Proteinele din soia<\/a><\/span>&nbsp;sunt o surs\u0103 vegetal\u0103 care con\u021bine to\u021bi aminoacizii esen\u021biali, \u0219i de aceea, sunt&nbsp;<strong>proteine complete. <\/strong>Este un produs <strong>potrivit pentru vegetarieni, vegani<\/strong> \u0219i pentru cei care vor o alternativ\u0103 la proteinele din surse animale. <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=\"Proteinele din zoia si pierderea \u00een greutate\" width=\"843\" height=\"562\" title=\"Proteinele din zoia si pierderea \u00een greutate\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"5-proteine-din-orez\">5. Proteine din orez<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><a title=\"Proteine din orez\" href=\"https:\/\/gymbeam.ro\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Proteinele din orez<\/a><\/span>&nbsp;sunt o <strong>surs\u0103 de proteine vegetale<\/strong> considerate incomplete, deoarece con\u021bin doar o cantitate mic\u0103 de lizin\u0103. \u00cen anul 2013 a fost realizat\u0103 o cercetare, care a avut drept scop, compararea&nbsp;<strong>efectului proteinelor din orez \u0219i a proteinelor din zer<\/strong> asupra pierderii \u00een greutate. Subiec\u021bii au fost \u00eemp\u0103r\u021bi\u021bi \u00een dou\u0103 grupuri \u0219i au avut sarcina de a consuma <strong>48 g de proteine \u00een zilele de antrenament. <\/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>Participan\u021bii s-au antrenat de 3 ori pe s\u0103pt\u0103m\u00e2n\u0103, timp de 8 s\u0103pt\u0103m\u00e2ni \u0219i au <strong>consumat proteine imediat dup\u0103 antrenament.<\/strong> La sf\u00e2r\u0219itul perioadei de cercetare, a existat o <strong>schimbare<\/strong> semnificativ\u0103 \u00een ambele grupuri<strong> \u00een ceea ce prive\u0219te con\u0163inutul de gr\u0103simii, al masei musculare \u0219i a for\u021bei. <\/strong>Rezultatele au confirmat c\u0103 proteinele din orez sunt la fel de eficiente \u00een reducerea greut\u0103\u021bii precum proteinele din zer. <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\" id=\"ce-cantitate-de-proteine-trebuie-consumata-pentru-a-pierde-in-greutate\">Ce cantitate de proteine trebuie consumat\u0103 pentru a pierde \u00een greutate?<\/h3>\n\n\n\n<p><strong>Aportul zilnic recomandat de proteine <\/strong>difer\u0103 \u00een func\u021bie de obiectiv, <strong>cre\u0219terea masei musculare sau pierderea \u00een greutate.<\/strong> Un alt parametru important este <strong>greutatea corporal\u0103<\/strong>&nbsp;pe care o ave\u021bi. Pentru v\u0103 face o idee mai bun\u0103, urm\u0103ri\u021bi tabelul de mai jos, unde g\u0103si\u021bi aportul zilnic ncecesar de proteine pentru 1 kg, greutate corporal\u0103 \u0219i conversia pentru greutatea medie. <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><strong>Carbohidra\u021bi<\/strong><\/center><\/th><\/tr><tr><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Persoan\u0103 f\u0103r\u0103 activitate fizic\u0103<\/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\">Persoan\u0103 care sufer\u0103 de obezitate<\/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\">Persoan\u0103 activ\u0103 cu scopul de a-\u0219i men\u021bine greutatea, performan\u021ba \u0219i regenerarea organismului<\/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\">Persoan\u0103 activ\u0103 cu scopul de a cre\u0219te masa muscular\u0103<\/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\">Persoan\u0103 activ\u0103 cu scopul de a pierde \u00een greutate<\/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><strong>Aportul zilnic de proteine pentru b\u0103rba\u021bii cu o greutatea de 80 kg<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Aportul zilnic de proteine pentru femeiele cu greutatea de 60 kg<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Persoan\u0103 f\u0103r\u0103 activitate fizic\u0103<\/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\">Persoan\u0103 activ\u0103 cu scopul de a-\u0219i men\u021bine greutatea, performan\u021ba \u0219i regenerarea organismului<\/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\">Persoan\u0103 activ\u0103 cu scopul de a cre\u0219te masa muscular\u0103<\/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\">Persoan\u0103 activ\u0103 cu scopul de a pierde \u00een greutate<\/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=\"Ce cantitate de proteine trebuie consumate\" width=\"843\" height=\"562\" title=\"Ce cantitate de proteine trebuie consumate\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"sugestii-sfaturi-\u0219i-informa\u021bii\"><span class=\"ez-toc-section\" id=\"Sugestii_sfaturi_si_informatii\"><\/span>Sugestii, sfaturi \u0219i informa\u021bii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>B\u0103uturile proteice nu reprezint\u0103 un substitut pentru o alimenta\u0163ie echilibrat\u0103.<\/strong> Nu uita\u021bi s\u0103 lua\u021bi \u0219i al\u021bi nutrien\u021bi, cum ar fi <strong>fibre, vitamine, minerale<\/strong> \u0219i s\u0103 \u00eencorpora\u021bi \u00een alimenta\u0163ia voastr\u0103 o cantitate potrivit\u0103 de <strong>carbohidra\u021bi complec\u0219i<\/strong> \u0219i <strong>gr\u0103simi s\u0103n\u0103toase.<\/strong><\/li><li>Alimentele bogate \u00een proteine sunt adesea o <strong>surs\u0103 de nutrien\u021bi<\/strong>, cum ar fi <strong>vitaminele de tip B, fier sau zinc.<\/strong><\/li><li>Unele b\u0103uturi proteice pot con\u021bine \u015fi&nbsp;<strong>\u00eendulcitori<\/strong>, a\u0219a c\u0103, pe l\u00e2ng\u0103 aportul de proteine verifica\u021bi cu aten\u0163ie \u015fi con\u021binutul de carbohidra\u021bi.<\/li><li>Aportul de proteine <strong>este independent de gen.<\/strong> Dozele mai mici de proteine, in cazul femeilor se datoreaz\u0103 <strong>greut\u0103\u021bii lor mai mici<\/strong> \u0219i, eventual, <strong>diferitelor obiective fitness.<\/strong><\/li><li><strong>Batoanele proteice <\/strong>ca snack sunt cu siguran\u021b\u0103, mai bune dec\u00e2t batoanele clasice, dar depinde de compozi\u021bia lor. Multe \u201ebatoane proteice\u201d pot avea un con\u021binut mai mic de proteine \u0219i pot con\u021bine un aport ridicat de carbohidra\u021bi \u0219i gr\u0103simi. Verifica\u021bi \u00eentotdeauna valorile nutri\u021bionale men\u021bionate pe etichet\u0103.&nbsp;<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>\u00cen mass-media apar constant diete moderne \u0219i remedii magice pentru a sc\u0103pa de <strong>excesul de gr\u0103sime. <\/strong>Cel mai natural ajutor pentru pierderea \u00een greutate <strong>sunt proteinele<\/strong>, care v\u0103 sus\u021bin metabolismul, cre\u0219terea muscular\u0103 \u0219i sus\u021bin senza\u021bia de sa\u021bietate. Indiferent dac\u0103 v\u0103 ob\u021bine\u021bi aportul necesar de proteine din alimenta\u0163ie sau din suplimentele nutritive, proteinele sunt importante, deoarece asigur\u0103 buna <strong>func\u021bionare a proceselor<\/strong>&nbsp;di<strong>n organism<\/strong>, \u015fi \u00een acela\u015fi timp v\u0103 ajut\u0103 s\u0103 v\u0103&nbsp;<strong>modifica\u021bi&nbsp;<\/strong><strong>greutatea<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Credem c\u0103 a\u021bi \u00eenv\u0103\u021bat tot ce este important <strong>despre proteine \u0219i efectele pe care le au asurpa procesului de pierdere \u00een greutate.<\/strong>&nbsp;Vre\u021bi s\u0103 afle \u0219i prietenii vo\u0219tri despre acest subiect? Nu ezita\u021bi \u0219i sus\u021bine-\u021bi articolul nostru&nbsp;<strong>cu un like \u0219i un share<\/strong><strong>.<\/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>Proteinele influen\u021beaz\u0103 procesele din organism, care ajut\u0103 la pierderea \u00een greutate. Afla\u021bi importan\u021ba proteinelor pentru o pierdere \u00een greutate eficient\u0103.<\/p>\n","protected":false},"author":25,"featured_media":110516,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6482,6374,6278,7130],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-247494","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-dieta-ro","9":"tag-pierdere-in-greutate","10":"tag-proteine-ro","11":"tag-proteine-pulbere","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>Proteinele \u200b\u200b\u0219i pierderea \u00een greutate: Cum influen\u021beaz\u0103 proteinele pierderea \u00een greutate? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Proteinele influen\u021beaz\u0103 procesele din organism, care ajut\u0103 la pierderea \u00een greutate. 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