{"id":247513,"date":"2020-02-29T08:33:00","date_gmt":"2020-02-29T07:33:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247513"},"modified":"2024-04-25T13:14:22","modified_gmt":"2024-04-25T11:14:22","slug":"proteini-i-gubitak-kilograma-kako-proteini-utjecu-na-gubitak-kilograma","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/proteini-i-gubitak-kilograma-kako-proteini-utjecu-na-gubitak-kilograma\/","title":{"rendered":"Proteini i gubitak kilograma: kako proteini utje\u010du na gubitak kilograma?"},"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\/proteini-i-gubitak-kilograma-kako-proteini-utjecu-na-gubitak-kilograma\/#Protein_%E2%80%93_vazan_makronutrijent_za_mrsavljenje\" title=\"Protein &#8211; va\u017ean makronutrijent za mr\u0161avljenje&nbsp;&nbsp;\">Protein &#8211; va\u017ean makronutrijent za mr\u0161avljenje&nbsp;&nbsp;<\/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\/proteini-i-gubitak-kilograma-kako-proteini-utjecu-na-gubitak-kilograma\/#4_razloga_zasto_koristiti_proteine_kod_mrsavljenja\" title=\"4 razloga za\u0161to koristiti proteine kod mr\u0161avljenja\">4 razloga za\u0161to koristiti proteine kod mr\u0161avljenja<\/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\/proteini-i-gubitak-kilograma-kako-proteini-utjecu-na-gubitak-kilograma\/#Poviseni_unos_bjelancevina_nije_visokoproteinska_prehrana\" title=\"Povi\u0161eni unos bjelan\u010devina nije visokoproteinska prehrana&nbsp;\">Povi\u0161eni unos bjelan\u010devina nije visokoproteinska prehrana&nbsp;<\/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.hr\/blog\/proteini-i-gubitak-kilograma-kako-proteini-utjecu-na-gubitak-kilograma\/#Koji_tip_proteina_je_najbolji_za_smanjenje_tezine\" title=\"Koji tip proteina je najbolji za smanjenje te\u017eine?&nbsp;\">Koji tip proteina je najbolji za smanjenje te\u017eine?&nbsp;<\/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.hr\/blog\/proteini-i-gubitak-kilograma-kako-proteini-utjecu-na-gubitak-kilograma\/#Savjeti_prijedlozi_i_zavrsne_informacije\" title=\"Savjeti, prijedlozi i zavr\u0161ne informacije\">Savjeti, prijedlozi i zavr\u0161ne informacije<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U posljednje doba, <strong>povi\u0161eni sadr\u017eaj proteina<\/strong> je popularna sastavnica mnogih proizvoda. Odavno vi\u0161e ne vrijedi <strong>mit<\/strong> o tome da su bjelan\u010devine potrebne <strong>samo sporta\u0161ima<\/strong> i aktivnim ljudima koji \u017eele posti\u0107i <strong>rast mi\u0161i\u0107a.<\/strong> Naglasak na bjelan\u010devinama opravdan je utoliko \u0161to su nam one potrebne za svakodnevno funkcioniranje,&nbsp;<strong>odr\u017eavanje mi\u0161i\u0107ne mase<\/strong> ili <strong>smanjivanje te\u017eine.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"protein-vazan-makronutrijent-za-mrsavljenje\"><span class=\"ez-toc-section\" id=\"Protein_%E2%80%93_vazan_makronutrijent_za_mrsavljenje\"><\/span>Protein &#8211; va\u017ean makronutrijent za mr\u0161avljenje&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Izraz protein<\/strong>&nbsp;dolazi od gr\u010dke rije\u010di&nbsp;pr\u014dteios i zna\u010di <em><strong>primarni, osnovni.<\/strong><\/em> Zajedno s mastima, ugljikohidratima i vodom pripada me\u0111u <strong>makronutrijente<\/strong> koje \u010dovjekov organizam treba za pravilan rad. Bjelan\u010devine su prostrane molekule \u010diji su <strong>lanci slo\u017eeni od kombinacija aminokiselina.<\/strong> Oni su uistinu osnova u ljudskom tijelu jer bez bjelan\u010devina u organizmu ne mo\u017ee niti jedna stanica. Njihove funkcije mo\u017eemo podijeliti<strong> u tri osnovna podru\u010dja<\/strong>&nbsp;<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\">\n<li>sigurnost razvoja i rasta mi\u0161i\u0107a, kostiju, kose i ko\u017ee<\/li>\n\n\n\n<li>proizvodnja protutijela, hormona i drugih osnovnih supstanci<\/li>\n\n\n\n<li>izvor energije za stanice i tkiva u organizmu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ljudski organizam <strong>dobiva protein<\/strong> <strong>iz hrane<\/strong> ili u obliku <strong>dodataka prehrani.<\/strong> Me\u0111u namirnice s <strong>najvi\u0161im sadr\u017eajem proteina<\/strong> pripadaju&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\">\n<li>meso &#8211; svi tipovi &#8220;crvenog mesa&#8221; i perad<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a> i morski plodovi<\/li>\n\n\n\n<li>jaja i mlije\u010dni proizvodi<\/li>\n\n\n\n<li> mahunarke i ora\u0161asti plodovi<\/li>\n\n\n\n<li>neke vrste \u017eitarica<\/li>\n<\/ul>\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\/656_8996_aktu_l.jpg\" alt=\"protein - va\u017ean makronutrijent\" style=\"width:843px;height:562px\" title=\"protein - va\u017ean makronutrijent\"\/><\/figure>\n<\/div>\n\n\n<p>Izvore bjelan\u010devina mo\u017eemo podijeliti <strong>prema sadr\u017eaju esencijalnih aminokiselina<\/strong> u tri osnovne kategorije&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\">\n<li><strong>Punovrijedni<\/strong>&nbsp;&#8211; sadr\u017ee sve esencijalne aminokiseline, a ovdje pripadaju \u017eivotinjski proizvodi poput mesa, jaja i mlije\u010dnih proizvoda.<\/li>\n\n\n\n<li><strong>Nepunovrijedni<\/strong>&nbsp;&#8211; sadr\u017ee minimalno jednu aminokiselinu, radi se uglavnom o biljnim bjelan\u010devinama poput gra\u0161ka, mahunarki i \u017eitarica.<\/li>\n\n\n\n<li><strong>Komplementarni<\/strong>&nbsp;&#8211; radi se o kombinaciji dvije ili vi\u0161e namirnica koje sadr\u017ee nepunovrijedne bjelan\u010devine. Njihovim kombiniranjem \u010dovjek mo\u017ee dobiti punovrijedni izvor proteina.<\/li>\n<\/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=\"wp-block-heading is-style-default\" id=\"4-razloga-zasto-koristiti-proteine-kod-mrsavljenja\"><span class=\"ez-toc-section\" id=\"4_razloga_zasto_koristiti_proteine_kod_mrsavljenja\"><\/span>4 razloga za\u0161to koristiti proteine kod mr\u0161avljenja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Smanjenje te\u017eine je proces koji ima za cilj <strong>promjenu \u017eivotnog stila<\/strong> na na\u010din da do\u0111e do <strong>redukcije masnih zaliha<\/strong> i <strong>cjelokupne mase.<\/strong> <strong>Promjena na\u010dina prehrane<\/strong> je va\u017ean dio ove promjene i <strong>ne bi se trebala provoditi bez<\/strong> <strong>unosa<\/strong> dovoljne koli\u010dine <strong>bjelan\u010devina<\/strong>. Dovoljna koli\u010dina proteina u prehrani va\u017ena je iz nekoliko razloga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"1-proizvodi-i-regulira-hormone\">1. Proizvodi i regulira hormone<\/h3>\n\n\n\n<p>Raznolike bjelan\u010devine su potrebne za <strong>proizvodnju hormona<\/strong> zahvaljuju\u0107i kojima<strong> organi i stanice mogu me\u0111usobno komunicirati.<\/strong> Mozak dobiva signale i preko hormona \u010dije se razine mijenjaju prema na\u010dinu prehrane. Povi\u0161eni unos bjelan\u010devina <strong>podi\u017ee razinu hormona sitosti &#8211; GLP &#8211; 1, peptid YY i kolecistokinina.<\/strong> Osim toga, <strong>smanjuje razinu grelina, hormona gladi.<\/strong> Ove hormonalne promjene vode k <strong>bitnom smanjenju osjeta gladi<\/strong> koji je tokom mr\u0161avljenja va\u017ean faktor.&nbsp;<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=\"wp-block-heading is-style-default\" id=\"2-smanjuje-apetit\">2. Smanjuje apetit<\/h3>\n\n\n\n<p><strong>Regulacija hormona <\/strong>vodi k<strong> promjenama u apetitu<\/strong> i potrebu za unosom kalorija. Kod povi\u0161ene konzumacije bjelan\u010devina, prema raznim studijama dolazi do <strong>smanjenja dnevnog kalorijskog unosa.<\/strong> Prema rezultatima istra\u017eivanja iz 2005. godine,<strong> pove\u0107avanje udjela kalorija iz bjelan\u010devina za 30%<\/strong> uzrokovalo je<strong> smanjenje cjelodnevnog unosa za 441 kaloriju.&nbsp;<\/strong><span style=\"color: #ff6600;\">[16]<\/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\/nrd-FDQFZHY9iG4-unsplash.jpg\" alt=\"protein odr\u017eava i popravlja mi\u0161i\u0107e\" style=\"width:843px;height:562px\" title=\"protein odr\u017eava i popravlja mi\u0161i\u0107e\"\/><\/figure>\n<\/div>\n\n\n<p>Bjelan\u010devine mogu utjecati i na<strong> jedan od najve\u0107ih problema<\/strong> kod odr\u017eavanja dijete, naime, imaju utjecaj<strong> na apetit i na ve\u010dernje prejedanje.<\/strong> Ve\u010dernje posjete hladnjaku su \u010dest uzrok <strong>neuspjeha<\/strong> kod <strong>smanjenja te\u017eine.<\/strong> Znanstvenici su otkrili da se kod rasta udjela kalorija iz bjelan\u010devina na 25% <strong>smanjuje apetit za 60%<\/strong>, a \u010de\u017enja za kasno <strong>ve\u010dernje grickanje za 50%.<\/strong><strong>&nbsp;<\/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=\"wp-block-heading is-style-default\" id=\"3-odrzava-i-popravlja-misice\">3. Odr\u017eava i popravlja mi\u0161i\u0107e<\/h3>\n\n\n\n<p>Za vrijeme procesa mr\u0161avljenja, \u010dovjek gubi kako masne zalihe, tako i mi\u0161i\u0107e kao nuspojavu. Tako\u0111er se mo\u017ee javiti i<strong> pad metaboli\u010dke frekvencije,<\/strong> \u0161to zna\u010di da <strong>palite manje kalorija<\/strong> nego prije mr\u0161avljenja. Istra\u017eivanja su potvrdila kako unos proteina ima pozitivan u\u010dinak na <strong>obradu metaboli\u010dke frekvencije.<\/strong> Idealno rje\u0161enje za redukciju masti bez gubitka mi\u0161i\u0107a je kombinacija vi\u0161eg <strong>unosa proteina i treninga snage.&nbsp;<\/strong><span style=\"color: #ff6600;\">[16]<\/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\/IMG_1349.JPG\" alt=\"protein odr\u017eava i popravlja mi\u0161i\u0107e\" style=\"width:843px;height:562px\" title=\"protein odr\u017eava i popravlja mi\u0161i\u0107e\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"4-pridonosi-paljenju-kalorija\">4. Pridonosi paljenju kalorija<\/h3>\n\n\n\n<p>Ljudsko tijelo koristi izvjestan dio unesenih kalorija za probavljanje i metaboliziranje namirnica, ova pojava se zove <strong>termi\u010dki efekt jela.<\/strong> Istra\u017eivanja se u to\u010dnim vrijednostima ne poklapaju, me\u0111utim, nedvojbeno je kako <strong>bjelan\u010devine imaju izrazito ve\u0107i termi\u010dki efekt<\/strong> nego ugljikohidrati i masti. 2004. godine provedeno je ispitivanje koje je mjerilo utjecaj nutrijenata na termogenezu. Prema rezultatima, <strong>termi\u010dki efekt bjelan\u010devina iznosi 20 &#8211; 30%,<\/strong> dok je kod ugljikohidrata to samo 5 &#8211; 10%, a kod masti 0 &#8211; 3%. To zna\u010di da \u0107e 20 &#8211; 30% kalorija iz proteina spaliti va\u0161 organizam u procesu probavljanja.&nbsp;<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=\"wp-block-heading is-style-default\" id=\"poviseni-unos-bjelancevina-nije-visokoproteinska-prehrana\"><span class=\"ez-toc-section\" id=\"Poviseni_unos_bjelancevina_nije_visokoproteinska_prehrana\"><\/span>Povi\u0161eni unos bjelan\u010devina nije visokoproteinska prehrana&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Visokoproteinske dijete<\/strong>&nbsp;ve\u0107 neko vrijeme u\u017eivaju <strong>veliku popularnost,<\/strong> a ovaj na\u010din prehrane je povezan s povi\u0161enim unosom bjelan\u010devina. To \u0161to konzumirate bjelan\u010devine u dovoljnoj mjeri <strong>ne zna\u010di da dr\u017eite visokoproteinsku dijetu.<\/strong> Za ovakvu vrstu prehrane je klju\u010dan<strong> vi\u0161i udio kalorija iz bjelan\u010devina,<\/strong> ali njen drugi sastavni dio je ujedno i<strong> redukcija ugljikohidrata.<\/strong> Me\u0111u naj\u010de\u0161\u0107e <strong>reducirane namirnice<\/strong> i obroke pripadaju namirnice poput peciva, slatki\u0161a, tjestenine i ri\u017ee.&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>Postoji nekoliko planova prehrane koji se mogu smatrati visokoproteinskima, vjerojatno <strong>najpoznatija je Atkinsova dijeta.<\/strong> Ovaj tip prehrane je objavio kardiolog Dr. Atkins 70-ih godina, a njezin cilj je dovesti organizam u tzv. stanje ketoze. Prema ovoj dijeti mo\u017eete <strong>proizvoljno konzumirati gomilu bjelan\u010devina i masti<\/strong> dok biste u isto vrijeme trebali zna\u010dajno <strong>smanjiti unos ugljikohidrata.<\/strong> Nedostatak ugljikohidrata prouzro\u010dit \u0107e stanje kad <strong>metabolizam po\u010dinje paliti masti umjesto glukoze.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/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\/beef-1239187_1920.jpg\" alt=\"pove\u0107an unos proteina\" style=\"width:843px;height:562px\" title=\"pove\u0107an unos proteina\"\/><\/figure>\n<\/div>\n\n\n<p>Predmet <strong>mnogih istra\u017eivanja<\/strong> su <strong>u<\/strong><strong>\u010dinci visokoproteinske dijete<\/strong>&nbsp;i njezin utjecaj na rast mi\u0161i\u0107a te smanjenje tjelesne mase. Razne studije dokazuju zna\u010daj ovakvih dijeta <strong>za kratko vrijeme,<\/strong> no <strong>dugoro\u010dni intervali zahtijevaju daljnje istra\u017eivanje.<\/strong> Odre\u0111ene studije pretpostavljaju pojavu <strong>zdravstvenih problema kod dugoro\u010dnog odr\u017eavanja<\/strong> ovog na\u010dina prehrane. Autori studije iz 2014. godine pridaju pa\u017enju mogu\u0107em <strong>pove\u0107anju kiselosti u bubrezima<\/strong> i riziku od zdravstvenih problema zbog povi\u0161enog <strong>unosa masti \u017eivotinjskog podrijetla.&nbsp;&nbsp;<\/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>Idu\u0107i razlog brige kod visokoproteinskih dijeta je oko <strong>ograni\u010davanja ugljikohidrata<\/strong> koje mo\u017ee dovesti do zdravstvenih problema. <strong>Nedostatak ugljikohidrata<\/strong> u prehrani je rizi\u010dan za djecu i mlade\u017e jer kod njih mo\u017ee uzrokovati pothranjenost. Ve\u0107ina istra\u017eivanja je pokazala kako je<strong> visokoproteinska prehrana&nbsp;<\/strong>blagotvorna kod <strong>gubitka te\u017eine,<\/strong> minimalno za vrijeme kratkog razdoblja. <strong>Idealno rje\u0161enje<\/strong> za dugoro\u010dnu prehranu <strong>je ne izbaciti ugljikohidrate<\/strong> u potpunosti, ve\u0107 ih konzumirati u umjerenoj koli\u010dini za dostizanje ciljeva.&nbsp;<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=\"wp-block-heading is-style-default\" id=\"koji-tip-proteina-je-najbolji-za-smanjenje-tezine\"><span class=\"ez-toc-section\" id=\"Koji_tip_proteina_je_najbolji_za_smanjenje_tezine\"><\/span>Koji tip proteina je najbolji za smanjenje te\u017eine?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na tr\u017ei\u0161tu se nalazi vi\u0161e tipova proteina u obliku dodataka prehrani. Svaki od njih je odli\u010dan izvor za<strong> postizanje smanjenja te\u017eine<\/strong> i drugih ciljeva. Me\u0111u njima postoje odre\u0111ene razlike koje vam mogu vi\u0161e odgovarati te zato donosimo <strong>naj\u010de\u0161\u0107e izvore bjelan\u010devina<\/strong> u obliku proteinskog praha.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"1-sirutkin-protein\">1. Sirutkin protein&nbsp;<\/h3>\n\n\n\n<p>Sirutkin protein pripada me\u0111u <strong>najpopularnije izvore bjelan\u010devina<\/strong> koje sadr\u017ee sve esencijalne aminokiseline te se zato radi o <strong>punovrijednom izvoru bjelan\u010devina.<\/strong> Radi se o smjesi <strong>bjelan\u010devina iz sirutke<\/strong> koja se dobiva kao nusproizvod kod proizvodnje sira. <a title=\"Whey protein sirutke - GymBeam\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Sirutkin protein<\/a>&nbsp;ima visoku kvalitetu, dobro je probavljiv i ima niski sadr\u017eaj laktoze. Na tr\u017ei\u0161tu se nalazi u obliku koncentrata koji sadr\u017ei 39 &#8211; 89% bjelan\u010devina i izolata ili hidrolizata s 90 &#8211; 95% udjelom bjelan\u010devina.&nbsp;<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 iz 2018. godine obuhva\u0107a <strong>9 studija&nbsp;<\/strong>usredoto\u010denih na <strong>utjecaj sirutkinog proteina na mr\u0161avljenje<\/strong> kod ljudi s prekomjernom tjelesnom te\u017einom. U skupinama sa sirutkinim proteinom, rezultati navode zna\u010dajnu <strong>redukciju cjelokupne mase, masne<\/strong> i, tako\u0111er, <strong>nemasne tjelesne mase.<\/strong> Osim toga, otkriveno je i pobolj\u0161anje u<strong> kardiovaskularnom sustavu,<\/strong> uglavnom \u0161to se ti\u010de <strong>krvnog tlaka, razine kolesterola<\/strong> i <strong>razine \u0161e\u0107era u krvi.<\/strong>&nbsp;<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>Utjecaj sirutkinog proteina na <strong>pobolj\u0161anje sitosti<\/strong> bio je zabilje\u017een u studiji u kojoj su sudionici bili podijeljeni u skupine prema tipu proteina i njegovoj koli\u010dini. Cilj istra\u017eivanja bilo je usporediti utjecaj doru\u010dka sa sadr\u017eajem<strong> sirutkinog, sojinog<\/strong> ili <strong>kazeinskog proteina s 10% ili 25% udjela bjelan\u010devina u jelu.<\/strong> Kod <strong>10% koli\u010dine<\/strong> bjelan\u010devina, <strong>sirutkin protein je smanjivao glad vi\u0161e<\/strong> nego drugi izvori. U slu\u010daju <strong>25% bjelan\u010devina nisu bile<\/strong> ustanovljene <strong>razlike u sitosti,<\/strong> no sirutkin protein je izazvao <strong>najja\u010de reakcije<\/strong> kod hormona <strong>GLP-1 i inzulina.<\/strong> Na osnovi rezultata mo\u017ee se vidjeti kako do razlike u sitosti me\u0111u proteinima dolazi kad vrijednosti odre\u0111enih kiselina prekora\u010de odre\u0111ene prave vrijednosti. Iz toga proizlazi da ukoliko za doru\u010dak pripremate na primjer pahuljice i u njih dodajete protein, <strong>kod 10% sadr\u017eaja<\/strong> \u0107e vas <strong>zasititi vi\u0161e nego sirutkin protein.<\/strong> Ako bi <strong>sadr\u017eaj bjelan\u010devina bio 25%, nebitno<\/strong> <strong>kojeg su izvora<\/strong>&nbsp;bjelan\u010devine jer su vrijednosti aminokiselina u svim primjerima vi\u0161e.&nbsp;<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>U drugoj meta-analizi raznih studija bio je potvr\u0111en u\u010dinak kori\u0161tenja proteina u kombinaciji s treningom snage. Kod sudionika koji su radili <strong>trening s te\u017einom<\/strong> i u isto vrijeme <strong>koristili sirutkin protein,<\/strong> izmjeren je <strong>rast mi\u0161i\u0107ne mase<\/strong> u gornjem i donjem dijelu tijela. [8] <strong>Sirutkin protein<\/strong> je <strong>najpopularniji izvor bjelan\u010devina<\/strong> jer je dostupan, sadr\u017ei sve esencijalne aminokiseline i dobro je topiv. \u017delite doznati vi\u0161e o <strong>prednostima sirutkinog proteina?<\/strong> Pro\u010ditajte na\u0161 \u010dlanak &#8211;&nbsp;<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\">Kakav protein odabrati? Sirutkin koncentrat, izolat ili hidrolizat?<\/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\/4C6464EF-25E4-4306-9A91-D06834AC261E.jpeg\" alt=\"sojin protein za mr\u0161avljenje\" style=\"width:843px;height:562px\" title=\"sojin protein za mr\u0161avljenje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">       <\/h3>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-kazein\">2. Kazein&nbsp; &nbsp; &nbsp;<\/h3>\n\n\n\n<p>Od mlijeka se, osim sirutkinog proteina, dobiva i <a title=\"no\u0107ni proteini gymbeam\" href=\"https:\/\/gymbeam.hr\/nocni-proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kazein<\/a> koji \u010dini <strong>80%<\/strong> od <strong>ukupnog sadr\u017eaja bjelan\u010devina u mlijeku.<\/strong> Dok je sirutkin protein<strong> topiv u vodi, kazein<\/strong> predstavlja <strong>netopiv dio<\/strong> mlije\u010dnih bjelan\u010devina. Radi se o <strong>punovrijednom izvoru bjelan\u010devina<\/strong> koji se razlikuje od sirutkinog proteina u vremenu u kojem ga ljudski organizam mo\u017ee probaviti. <strong>Du\u017ee vrijeme probavljanja<\/strong>&nbsp;kazeina uzrokuje <strong>du\u017ei osjet sitosti<\/strong> \u0161to je dobro kod gubitka tjelesne mase. <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=\"wp-block-heading is-style-default\" id=\"3-jajcani-protein\">3. Jaj\u010dani protein<\/h3>\n\n\n\n<p>Jaj\u010dani protein se proizvodi od jaj\u010danih bjelanjaka koji se odvajaju i zatim dehidriraju. Jedna doza od 30g predstavlja pribli\u017eno 105 kalorija i 23 grama bjelan\u010devina. <a title=\"Jaj\u010dani protein\" href=\"https:\/\/gymbeam.hr\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Jaj\u010dani protein<\/a> je idealna alternativa za ljude s<strong> intolerancijom na mlijeko<\/strong> ili kod<strong> paleo dijete.<\/strong> Ona je izvor vitamina i minerala koji se nalaze u jajima i tako\u0111er ima <strong>niski sadr\u017eaj masti i ugljikohidrata.&nbsp;<\/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=\"wp-block-heading is-style-default\" id=\"4-sojin-protein\">4. Sojin protein<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><a title=\"Protein soje GymBeam\" href=\"https:\/\/gymbeam.hr\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Sojin protein<\/a><\/span>&nbsp;je biljni izvor svih esencijalnih aminokiselina te je zato uvr\u0161ten me\u0111u <strong>punovrijedne proteine.<\/strong> Radi se o proizvodu koji je <strong>pogodan za vegetarijance, vegane<\/strong> i ljude koji tra\u017ee alternativu proteinu iz \u017eivotinjskih izvora. <span style=\"color: #ff6600;\">[8]<\/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\/pk-56_websize.jpg\" alt=\"sojin protein za mr\u0161avljenje\" style=\"width:843px;height:562px\" title=\"sojin protein za mr\u0161avljenje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"5-rizin-protein\">5. Ri\u017ein protein<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ri\u017ein protein<\/a><\/span>&nbsp;je <strong>biljni izvor bjelan\u010devina<\/strong> koji se smatra nepunovrijednim izvorom jer sadr\u017ei samo malu koli\u010dinu lizina. 2013. godine bilo je provedeno istra\u017eivanje koje je trebalo usporediti <strong>u\u010dinak ri\u017einog i sirutkinog proteina<\/strong> na smanjenje te\u017eine. Subjekti su bili podijeljeni u dvije skupine i njihova zada\u0107a je bila konzumirati <strong>48g proteina u vrijeme dana treninga.<\/strong>&nbsp;<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>Sudionici su vje\u017ebali 3 puta tjedno za vrijeme 8 tjedana i konzumirali su<strong> protein odmah poslije treninga.<\/strong> Poslije kraja istra\u017eivanja u oba slu\u010daja do\u0161lo je do zna\u010dajne <strong>promjene u sadr\u017eaju masti, mi\u0161i\u0107ne mase i snage.<\/strong> Rezultati su potvrdili kako je ri\u017ein protein jednako u\u010dinkovit u redukciji te\u017eine kao sirutkin protein.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"wp-block-heading is-style-default\" id=\"koliko-proteina-je-potrebno-unositi-kod-mrsavljenja\">Koliko proteina je potrebno unositi kod mr\u0161avljenja&nbsp;<\/h3>\n\n\n\n<p><strong>Preporu\u010deni dnevni unos bjelan\u010devina<\/strong>&nbsp;se razlikuje prema tome je li va\u0161 cilj <strong>rast mi\u0161i\u0107a<\/strong> ili <strong>smanjenje tjelesne te\u017eine.<\/strong> Va\u017ean parametar je, tako\u0111er, <strong>va\u0161a tjelesna te\u017eina.<\/strong> Za bolju predod\u017ebu, donosimo tablicu u kojoj \u0107ete na\u0107i dnevni unos bjelan\u010devina na 1 kg mase i prora\u010dun za prosje\u010dnu te\u017einu.&nbsp;<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>Bjelan\u010devine<\/center><\/th><\/tr><tr><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Osoba bez fizi\u010dke aktivnosti<\/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\">Pretio \u010dovjek<\/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\">Aktivan \u010dovjek s ciljem zadr\u017eavanja mase, performansi i regeneracije organizma<\/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\">Aktivan \u010dovjek s ciljem izgraditi mi\u0161i\u0107nu masu<\/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\">Aktivan \u010dovjek s ciljem gubitka te\u017eine<\/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>Dnevni unos proteina za mu\u0161karca te\u017eine 80 kg<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Dnevni unos proteina za \u017eenu te\u017eine 60 kg<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Osoba bez fizi\u010dke aktivnosti<\/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\">Aktivan \u010dovjek s ciljem zadr\u017eavanja mase, performansi i regeneracije organizma<\/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\">Aktivan \u010dovjek s ciljem izgraditi mi\u0161i\u0107nu masu<\/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\">Aktivan \u010dovjek s ciljem smanjenja te\u017eine<\/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<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/1CA63BF0-F692-4F98-AC1B-109EF5DB9B3B.jpg\" alt=\"koliko proteina treba uzeti\" style=\"width:843px;height:562px\" title=\"koliko proteina treba uzeti\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"savjeti-prijedlozi-i-zavrsne-informacije\"><span class=\"ez-toc-section\" id=\"Savjeti_prijedlozi_i_zavrsne_informacije\"><\/span>Savjeti, prijedlozi i zavr\u0161ne informacije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Proteinski napici nisu punovrijedni nadomjestak uravnote\u017eenoj prehrani.<\/strong>&nbsp;Ne zaboravite na unos drugih nutrijenata poput<strong> vlakana, vitamina, minerala<\/strong> te uklju\u010dite u svoju prehranu i veliku koli\u010dinu <strong>kompleksnih ugljikohidrata <\/strong>i <strong>zdravih masti.<\/strong><\/li>\n\n\n\n<li>Namirnice bogate bjelan\u010devinama su \u010desto <strong>izvor drugih nutrijenata,<\/strong> na primjer <strong>vitamina tipa B, \u017eeljeza i cinka.<\/strong><\/li>\n\n\n\n<li>Dio nekih proteinskih napitaka mogu biti i razni <strong>zasla\u0111iva\u010di,<\/strong> osim unosa bjelan\u010devina zato dobro prekontrolirajte i sadr\u017eaj ugljikohidrata.<\/li>\n\n\n\n<li>Unos bjelan\u010devina<strong> ne ovisi o spolu.<\/strong> Ni\u017ee doze bjelan\u010devina kod \u017eena su uzrokovane njihovom manjom te\u017einom te eventualno <strong>razli\u010ditim fitness ciljevima.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Proteinske plo\u010dice<\/strong>&nbsp;su kod izbora snacka sigurno bolji izbor nego klasi\u010dne \u010dokoladice, me\u0111utim i to ovisi o njihovom sastavu. Mnoge &#8220;proteinske plo\u010dice&#8221; mogu sadr\u017eavati ni\u017ei udio bjelan\u010devina i biti pune ugljikohidrata i masti. Kod kupovine je uvijek potrebno kontrolirati nutritivne vrijednosti.&nbsp;<span style=\"color: #ff6600;\">[3] [17]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U medijima se neprestano pojavljuju moderne dijete i \u010darobna sredstva koja bi nam trebala rije\u0161iti problem <strong>suvi\u0161nih masti.&nbsp;<\/strong>Najprirodniji pomo\u0107nik kod mr\u0161avljenja <strong>su bjelan\u010devine<\/strong>&nbsp;koje pridonose va\u0161em metabolizmu, rastu mi\u0161i\u0107a i zaustavljaju ve\u010dernje prejedanje. Za koju god se formu bjelan\u010devina odlu\u010dili, bilo iz prehrane ili putem dodataka prehrani, osigurat \u0107ete svom tijelu ispravno <strong>funkcioniranje procesa u tijelu<\/strong> i u isto vrijeme <strong>\u0107ete dovesti u red svoju te\u017einu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vjerujemo da ste u ovom \u010dlanku saznali sve va\u017eno<strong> o bjelan\u010devinama<\/strong> <strong>i njihovom zna\u010daju za vrijeme mr\u0161avljenja.<\/strong> \u017delite li da o ovoj temi doznaju i va\u0161i prijatelji? Ne dvoumite se i <strong>podr\u017eite \u010dlanak dijeljenjem.<\/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>Bjelan\u010devine u tijelu utje\u010du na procese koji poma\u017eu u uspje\u0161nom smanjivanju te\u017eine. 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