{"id":251992,"date":"2019-11-19T10:54:00","date_gmt":"2019-11-19T09:54:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=251992"},"modified":"2023-08-04T11:20:32","modified_gmt":"2023-08-04T09:20:32","slug":"veganski-i-vegetarijanski-proteini-i-njihove-razlike-ucinci-prednosti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/veganski-i-vegetarijanski-proteini-i-njihove-razlike-ucinci-prednosti\/","title":{"rendered":"Veganski i vegetarijanski proteini i njihove razlike, u\u010dinci i prednosti\u00a0"},"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\/veganski-i-vegetarijanski-proteini-i-njihove-razlike-ucinci-prednosti\/#Biljni_vs_zivotinjski_protein\" title=\"Biljni vs. \u017eivotinjski protein\">Biljni vs. \u017eivotinjski protein<\/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\/veganski-i-vegetarijanski-proteini-i-njihove-razlike-ucinci-prednosti\/#Vegetarijanski_proteini\" title=\"Vegetarijanski proteini\">Vegetarijanski proteini<\/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\/veganski-i-vegetarijanski-proteini-i-njihove-razlike-ucinci-prednosti\/#Veganski_proteini\" title=\"Veganski proteini\">Veganski proteini<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Me\u0111u&nbsp;<strong><a title=\"vegeterijanski proteini\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vegetarijanske proteine<\/a><\/strong>&nbsp;se uvr\u0161tavaju <strong>biljni proteini<\/strong> i oni <strong>\u017eivotinjski proteini<\/strong> koji ne sadr\u017ee bjelan\u010devine iz mesa. Ipak, ne o\u010dajavajte ako ste iz svoje prehrane potpuno <strong>izbacili \u017eivotinjske izvore namirnica.<\/strong> Na tr\u017ei\u0161tu postoji <strong>\u0161iroka paleta biljnih<\/strong> <strong> <a title=\"Veganski proteini\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">veganskih proteina<\/a><\/strong> koji \u0107e vam pru\u017eiti potrebnu koli\u010dinu bjelan\u010devina. U \u010dlanku smo se osvrnuli na pojedine<strong> tipove veganskih i vegetarijanskih proteina<\/strong> te tako\u0111er na to koje su njihove <strong>razlike i prednosti.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]<\/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_1156.JPG\" alt=\"veganski i vegeterijanski proteini\" width=\"843\" height=\"562\" title=\"veganski i vegeterijanski proteini\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Biljni_vs_zivotinjski_protein\"><\/span>Biljni vs. \u017eivotinjski protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proizvodi \u017eivotinjskog podrijetla poput <strong>mesa, jaja i mlijeka<\/strong> prirodno imaju <strong>visoki udio bjelan\u010devina.<\/strong> Bjelan\u010devine pritom tvore <strong>20 aminokiselina,<\/strong> od \u010dega <strong>je 9 esencijalnih.<\/strong> To zna\u010di da njih tijelo <strong>ne mo\u017ee proizvesti samo,<\/strong> a organizam ih dobiva putem prehrane i dodataka prehrani. Upravo to ljudima koji koriste proizvode \u017eivotinjskog podrijetla olak\u0161ava <strong>unos dnevnih potreba proteina i esencijalnih aminokiselina.<\/strong> Spomenuti proizvodi \u017eivotinjskog podrijetla, naime, <strong>sadr\u017ee sve esencijalne aminokiseline<\/strong> te se zato smatraju <strong>kompletnim proteinima.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neki proizvodi biljnog podrijetla poput <strong>sojinog boba i quinoje,<\/strong> tako\u0111er pripadaju me\u0111u <strong>kompletne proteine.<\/strong> U ve\u0107ini primjera, ipak, biljnim proteinima nedostaje jedna ili vi\u0161e esencijalnih aminokiselina, naj\u010de\u0161\u0107e <strong>metionin, izoleucin i lizin.<\/strong> Iz tog razloga proizvo\u0111a\u010di mije\u0161aju biljne proteine u <strong>vi\u0161ekomponentne proizvode<\/strong> kako bi veganima osigurali <strong>opskrbu svim esencijalnim aminokiselinama<\/strong> u jednoj dozi.&nbsp;<span style=\"color: #ff6600;\">[3] [2]&nbsp;<\/span>Pro\u010ditajte vi\u0161e o potrebama <a href=\"https:\/\/gymbeam.hr\/eaa\" class=\"ek-link\">EAA<\/a> u na\u0161em \u010dlanku <a title=\"Esencijalne aminokiseline EAA i njihovi u\u010dinci, izvori i doziranje\" href=\"https:\/\/gymbeam.hr\/blog\/esencijalne-aminokiseline-eaa-i-njihovi-ucinci-izvori-i-doziranje\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Esencijalne aminokiseline EAA i njihovi u\u010dinci, izvori i doziranje<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_0082-02-09-19-04-39.JPG\" alt=\"biljni ili \u017eivotinjski protein\" width=\"843\" height=\"562\" title=\"biljni ili \u017eivotinjski protein\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vegetarijanski_proteini\"><\/span>Vegetarijanski proteini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a title=\"vegeterijanski proteini \" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Vegetarijanski protei<\/a><a title=\"Vegetari\u00e1nske prote\u00edny GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noopener noreferrer\">ni<\/a><\/strong> su u principu svi<strong> mlije\u010dni, jaj\u010dani, ali i biljni proteini.<\/strong> Mo\u017eemo ovdje pribrojiti <strong>protein sirutke, kazein, jaj\u010dani protein i <\/strong>proteinske prahove <strong>na biljnoj bazi.<\/strong> Prednost mlije\u010dnih proteina je ta da sadr\u017ee sve esencijalne aminokiseline koje biljni proteini ne moraju obuhva\u0107ati.<\/p>\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=\"30271,5012,28689,8665,28693,45121,48508,48496\" ><\/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<h3 class=\"is-style-default wp-block-heading\">1. Protein sirutke<\/h3>\n\n\n\n<p><strong><a title=\"protein sirutke \" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Protein sirutke<\/a>,<\/strong>&nbsp;engleski whey protein, se proizvodi odjeljivanjem krutog dijela mlijeka od <strong>teku\u0107e sirutke.<\/strong> <span style=\"color: #ff6600;\">[4]<\/span>&nbsp;Prednost proteina sirutke je ta da <strong>sadr\u017ei svih 9 esencijalnih aminokiselina<\/strong> zahvaljuju\u0107i kojima se uvr\u0161tava me\u0111u <strong>kompletne proteine<\/strong>. Ima tako\u0111er visoki udio BCAA koje <strong>pridonose pobolj\u0161anju performansa i snage,<\/strong> a mogu <strong>pomo\u0107i i pri redukciji tjelesne mase.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/span>&nbsp;O ovom proteinu pro\u010ditajte vi\u0161e u \u010dlanku&nbsp;<a title=\"Sirutka i protein sirutke: Sve \u0161to trebate znati\" href=\"https:\/\/gymbeam.hr\/blog\/sirutka-i-protein-sirutke-sve-sto-trebate-znati\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Sirutka i protein sirutke: Sve \u0161to morate znati.<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-619091536.jpg\" alt=\"vegeterijanski protein\" width=\"843\" height=\"562\" title=\"vegeterijanski protein\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Kazein<\/h3>\n\n\n\n<p>Mlijeko sadr\u017ei dvije vrste bjelan\u010devina &#8211;<strong> kazein i sirutku.<\/strong> Kazein je \u010dvrsta tvar mlijeka i predstavlja<strong> 80% mlije\u010dnih bjelan\u010devina,<\/strong> pri \u010demu ostalih 20% tvori sirutka. <a title=\"nocni potein \" href=\"https:\/\/gymbeam.hr\/nocni-proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kazeinski protein<\/a>, zvan i <strong>no\u0107ni protein,<\/strong> <strong>tijelo probavlja sporije,<\/strong> dok se protein sirutke probavlja brzo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spora razgradnja proteina zna\u010di da se <strong>bjelan\u010devine postupno otpu\u0161taju<\/strong> u krv, \u0161to tijelu omogu\u0107ava da du\u017ee vremena filtrira <strong>benefite<\/strong> iz kazeinovog proteina. Iz tog razloga se <strong>preporu\u010da kazein unositi prije spavanja ili tijekom<\/strong>&nbsp;dana, a protein sirutke momentalno poslije treninga. Nadalje, time \u0161to ga tijelo probavlja sporije, <strong>uzrokuje osjet sitosti.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[7] [9] <\/span>Jednako kao i druge bjelan\u010devine, kazein je <strong>kompletan izvor bjelan\u010devina.&nbsp;<\/strong><span style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<p>Pro\u010ditajte vi\u0161e o kazeinu i njegovim prednostima u na\u0161em \u010dlanku&nbsp;<a title=\"Kazein, proteini kazeina i sve \u0161to trebate znati o njima\" href=\"https:\/\/gymbeam.hr\/blog\/kazein-proteini-kazeina-i-sve-sto-trebate-znati-o-njima\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kazein, kazeinski proteini i sve \u0161to o njima trebate znati.<\/a><\/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. Protein od jaja&nbsp;<\/h3>\n\n\n\n<p>Svi su proizvodi \u017eivotinjskog podrijetla, pa tako i jaja, <strong>kompletan izvor bjelan\u010devina.<\/strong> To zna\u010di da pru\u017eaju <strong>svih devet esencijalnih aminokiselina<\/strong> te sadr\u017ee i velik broj <strong><a title=\"Leucin GymBeam\" href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">leucina<\/a><\/strong>. Ova kiselina pridonosi rastu i regeneraciji popre\u010dnih mi\u0161i\u0107a te doprinosi regulaciji \u0161e\u0107era u krvi.&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b><a title=\"Protein od jaja \" href=\"https:\/\/gymbeam.hr\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Protein od jaja<\/a><\/b>&nbsp;je drugi najve\u0107i izvor aminokiselina lizina i BCAA, odmah iza proteina sirutke. Konzumacija jaj\u010danog proteina je izvrsna <strong>alternativa za ljude<\/strong> koji ne mogu unositi mlije\u010dne proteine zbog <strong>intolerancije na mlijeko.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11]<\/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\/Fotografija_iz_Igor_4_.jpg\" alt=\"Vegetarijanski proteini - sirutka, kazein, jaje\" width=\"843\" height=\"543\" title=\"Vegetarijanski proteini - sirutka, kazein, jaje\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Veganski_proteini\"><\/span>Veganski proteini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vegani<\/strong>&nbsp;op\u0107enito <strong>ne unose nikakve proizvode \u017eivotinjskog podrijetla.<\/strong> Ne jedu meso, mlijeko, jaja te je za njih konzumacija sirutkinih, kazeinskih i jaj\u010danih proteina <strong>nedozvoljena.&nbsp;<\/strong>Na sre\u0107u, postoji mnogo vrsta proteina koje su prigodne i za vegane. <strong>Koje su to?<\/strong><\/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. Sojin protein<\/h3>\n\n\n\n<p><strong><a title=\"Sojin protein\" href=\"https:\/\/gymbeam.hr\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Sojin protein<\/a><\/strong>&nbsp;sadr\u017ei <strong>svih 9 esencijalnih aminokiselina,<\/strong> uklju\u010duju\u0107i i visok udio <strong>BCAA<\/strong> zbog \u010dega pripada <strong>kompletnim proteinima.<\/strong> U njemu \u0107ete na\u0107i mnogo blagotvornih biljnih spojeva koji mogu pomo\u0107i<strong> u zdravom na\u010dinu \u017eivota<\/strong> i kod <strong>sni\u017eavanja kolesterola.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proizvodi se <strong>lju\u0161tenjem soje,<\/strong> zahvaljuju\u0107i \u010demu se iz njega <strong>odstranjuju ugljikohidrati<\/strong> i <strong>povisuje se omjer glutamina.<\/strong> Ova aminokiselina poma\u017ee prevenirati preoptere\u0107enje mi\u0161i\u0107a na na\u010din da iz tijela odvodi mlije\u010dnu kiselinu. Sojin protein je prigodno koristiti kod <strong>redukcijskih dijeta<\/strong> jer skoro da ne sadr\u017ei <strong>ugljikohidrate<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[20]<\/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\/iStock-1010565274.jpg\" alt=\"sojin protin\" width=\"843\" height=\"562\" title=\"sojin protin\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Quinoa protein<\/h3>\n\n\n\n<p><strong>Quinoa<\/strong>&nbsp;se op\u0107enito smatra odli\u010dnim izvorom vlakana, bjelan\u010devina, vitamina B i \u017eeljeza. Ona je tako\u0111er<strong> kompletan izvor bjelan\u010devina.<\/strong> Kao jedini protein proizveden od zrna, <strong>sadr\u017ei vi\u0161e lizina&nbsp;nego ikoji drugi izvor biljnih proteina.<\/strong> <a href=\"https:\/\/gymbeam.hr\/l-lizin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Lizin<\/a>&nbsp;je pritom va\u017ean i za <strong>izgradnju mi\u0161i\u0107ne mase <\/strong>i pobolj\u0161anje sportskih performansi.&nbsp;<span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zrna quinoje mogu pomo\u0107i <strong>smanjiti razinu kolesterola<\/strong> i potencijalno <strong>ubla\u017eiti rizik<\/strong> od nekih vrsta raka gastrointestinalnog trakta kao \u0161to je rak debelog crijeva.&nbsp;<span style=\"color: #ff6600;\">[30]<\/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\/iStock-1170749046.jpg\" alt=\"Quinoa protein\" width=\"843\" height=\"562\" title=\"Quinoa protein\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Protein iz gra\u0161ka<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/bio-pea-protein-vanavita.html\" target=\"_blank\" aria-label=\"Protein iz gra\u0161ka&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Protein iz gra\u0161ka&nbsp;<\/a><\/strong>je naro\u010dito bogat esencijalnim aminokiselinama <strong>leucinom, izoleucinom i valinom<\/strong> koji pridonose regeneraciji mi\u0161i\u0107a. Jednako kao i druge mahunarke, ipak ima <strong>nizak udio esencijalne aminokiseline metionin,<\/strong> koji poma\u017ee <strong>ukloniti kolesterol i smanjiti sadr\u017eaj masti<\/strong> u bubrezima i jetri.&nbsp;<span style=\"color: #ff6600;\">[14] [25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tokom <strong>3-mjese\u010dne studije,<\/strong> mladi mu\u0161karci u dobi 18 &#8211; 35 godina bili su razdijeljeni u 2 skupine. Prva skupina unosila je <strong>25 grama proteina<\/strong> <strong>iz gra\u0161ka<\/strong> ujutro te poslije treninga snage, a druga skupina uzimala je placebo. Mu\u0161karcima, koji su konzumirali protein iz gra\u0161ka, <strong>narastao je biceps za 20%<\/strong> u usporedbi sa samo 8% u skupini koja je unosila placebo.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span>&nbsp;Ista studija je tako\u0111er dokazala da protein iz gra\u0161ka <strong>pridonosi osjetu sitosti.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[15]<\/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\/iStock-910855314.jpg\" alt=\"Protein iz gra\u0161ka\" width=\"843\" height=\"562\" title=\"Protein iz gra\u0161ka\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Konopljin protein<\/h3>\n\n\n\n<p><strong><a title=\"Protein konoplje \" href=\"https:\/\/gymbeam.hr\/protein-konoplje-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Konopljin protein<\/a><\/strong>&nbsp;se proizvodi od sjemenki biljke konoplje, ali od sorte koja sadr\u017ei samo <strong>malu koli\u010dinu spoja tetrahidrokanabinola (THC).<\/strong> To zna\u010di da <strong>ne mo\u017ee uzrokovati<\/strong>&nbsp;opojna&nbsp;<strong>halucinogena stanja.<\/strong>&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<p>Biljka konoplje je izvrstan izvor <strong>bjelan\u010devina, esencijalnih aminokiselina, \u017eeljeza i magnezija.<\/strong> Upravo sadr\u017eaj <strong>velikog broja vlakana <\/strong>ju \u010dini iznimnom jer pridonosi zdravom na\u010dinu \u017eivota i osigurava osjet sitosti. Konopljin proteinski prah, ipak, ne smatramo kompletnim proteinom ukoliko ne sadr\u017ei aminokiselinu <strong>lizin.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[26] [11] [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\/iStock-1136760495.jpg\" alt=\"konopljin protein\" width=\"843\" height=\"562\" title=\"konopljin protein\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Ri\u017ein protein<\/h3>\n\n\n\n<p><strong>Sme\u0111a ri\u017ea&nbsp;<\/strong>nudi ne\u0161to <strong>vi\u0161e bjelan\u010devina<\/strong> od bijele ri\u017ee, zato se ve\u0107ina&nbsp;<a title=\"protein ri\u017ee\" href=\"https:\/\/gymbeam.hr\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ri\u017einih proteina<\/a> proizvodi upravo mljevenjem sme\u0111e ri\u017ee. Proteinski ri\u017ein prah ima <strong>niski sadr\u017eaj lizina,<\/strong> ali je dobar izvor <strong><a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\">BCAA<\/a>.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[18]&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 studiji koja je trajala 2 mjeseca, mu\u0161karci u dobi od 30 godina unosili su <strong>48 grama ri\u017einog proteina 3 puta dnevno,<\/strong>&nbsp;tako\u0111er i neposredno nakon treninga. Promjer njihovih <strong>bicepsa narastao je za 12%.<\/strong> Taj postotak je jednak kao i kod mu\u0161karaca koji su pod istim uvjetima konzumirali <strong>48 grama proteina sirutke.&nbsp;<\/strong><span style=\"color: #ff6600;\">[19] <\/span>Ova studija dokazuje da&nbsp;<strong><a title=\"protein ri\u017ee\" href=\"https:\/\/gymbeam.hr\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ri\u017ein protein<\/a><\/strong> mo\u017ee biti jednako dobrim izvorom za potporu rasta mi\u0161i\u0107a kao i <strong>protein sirutke.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-639955824.jpg\" alt=\"protein iz ri\u017ee\" width=\"843\" height=\"562\" title=\"protein iz ri\u017ee\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Bundevin protein<\/h3>\n\n\n\n<p>Bundevine sjemenke imaju relativno visok udio bjelan\u010devina. Kod njihove obrade u prah, <strong>odstranjuje<\/strong> se ve\u0107ina masti, \u0161to <strong>smanjuje udio kalorija.<\/strong> Iz tog razloga je bundevin protein prigodan kod niskokalori\u010dnih redukcijskih dijeta. Ne sadr\u017ei, naime, esencijalne aminokiseline <strong>treonin i lizin<\/strong> te se zato ne smatra kompletnim proteinom.&nbsp;<span style=\"color: #ff6600;\">[17]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bundevine sjemenke su jedan od najboljih prirodnih izvora <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezija<\/a>.<\/strong> Sadr\u017ee, tako\u0111er, velike koli\u010dine<strong> antioksidansa uklju\u010duju\u0107i <a title=\"Vitamin  E \" href=\"https:\/\/gymbeam.hr\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamin E<\/a> <\/strong>koji oja\u010dava membrane krvnih \u017eila i pridonosi imunitetu organizma. <span style=\"color: #ff6600;\">[17] [27]<\/span> Konzumacija<strong> bundevinih sjemenki<\/strong> nudi veliku koli\u010dinu <strong>zdravih masti i cinka.<\/strong> Iz tog razloga su upravo bundevine sjemenke bile povezane s nekoliko<strong> zdravstvenih prednosti.<\/strong> Poma\u017eu pobolj\u0161ati<strong> zdravlje srca, prostate<\/strong> i <strong>brane<\/strong> <strong>tijelo<\/strong> od nekoliko vrsta raka. <span style=\"color: #ff6600;\">[27]<\/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\/iStock-518547635.jpg\" alt=\"bundavin protein\" width=\"843\" height=\"562\" title=\"bundavin protein\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Suncokretov protein<\/h3>\n\n\n\n<p><strong>Suncokretove sjemenke&nbsp;<\/strong>su odli\u010dan na\u010din konzumacije bjelan\u010devina. Sadr\u017ee visoki udio <strong>proteina i vlakana<\/strong> koja poma\u017eu u probavi, smanjuju kolesterol i odr\u017eavaju osjet sitosti.&nbsp;<span style=\"color: #ff6600;\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suncokretov protein nudi <strong>visoki udio BCAA<\/strong> za izgradnju mi\u0161i\u0107ne mase, ali u njemu se nalazi <strong>mala koli\u010dina lizina.<\/strong> Za pobolj\u0161anje njegove razine, suncokretov protein se <strong>kombinira<\/strong> s bjelan\u010devinama iz quinoje ili soje koje su kompletni proteini. <span style=\"color: #ff6600;\">[22]<\/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\/iStock-153572197.jpg\" alt=\"suncokretov protein\" width=\"843\" height=\"562\" title=\"suncokretov protein\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Sacha Inchi protein<\/h3>\n\n\n\n<p><strong>Sacha Inchi<\/strong> je vinova loza koja prirodno raste u peruanskim podru\u010djima ki\u0161nih pra\u0161uma. Vinova loza ra\u0111a <strong>vo\u0107e u obliku zvijezde<\/strong> koja&nbsp;ne sadr\u017ei potrebne hranjive tvari. S druge strane, njezine sjemenke su odli\u010dan izvor bjelan\u010devina te se zato upravo iz njih proizvodi proteinski prah. Zbog egzoti\u010dnog podrijetla je, ipak, <strong>manje dostupan i mnogo skuplji<\/strong> od drugih biljnih proteina.&nbsp;<span style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sjemenke sacha inchi<\/strong> su dobar izvor esencijalne aminokiseline <strong><a href=\"https:\/\/gymbeam.hr\/arginin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin<\/a>&nbsp;<\/strong>koja slu\u017ei za proizvodnju <strong>du\u0161ikova dioksida.<\/strong> On poma\u017ee ra\u0161iriti arterije i tako pobolj\u0161ava protok krvi i sni\u017eava krvni tlak.&nbsp;<span style=\"color: #ff6600;\">[23] [31] <span style=\"color: #000000;\">Vi\u0161e o argininu pro\u010ditajte u \u010dlanku<\/span><\/span>&nbsp;<a title=\"Arginin i njegovih 8 dokazanih u\u010dinaka na zdravlje i sporta\u0161e\" href=\"https:\/\/gymbeam.hr\/blog\/arginin-i-njegovih-8-dokazanih-ucinaka-na-zdravlje-i-sportase\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Arginin i njegovih 8 provjerenih u\u010dinaka za zdravlje i sporta\u0161e.<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1030357616.jpg\" alt=\"Sacha Inchi protein\" width=\"843\" height=\"476\" title=\"Sacha Inchi protein\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Chia protein<\/h3>\n\n\n\n<p><strong><a title=\"Chia sjemenke  \" href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Sjemenke Chia<\/a><\/strong>&nbsp;potje\u010du iz biljke&nbsp;<strong>Salvia hispanica, <\/strong>podrijetlom iz Ju\u017ene Amerike. Ove sjemenke nude <strong>svih 9 esencijalnih aminokiselina<\/strong> i zato su visokokvalitetan izvor biljnog proteina.&nbsp;<span style=\"color: #ff6600;\">[24]<\/span>&nbsp;U usporedbi sa sojinim proteinom koji je tako\u0111er kompletan protein, chia protein ipak sadr\u017ei<strong> izrazito manje bjelan\u010devina. Sadr\u017ei, naime, ve\u0107u koli\u010dinu vlakana,<\/strong> \u0161to uzrokuje da se poslije njegove konzumacije osje\u0107ate vi\u0161e sitima. Nadalje, pune su vitamina i minerala, uklju\u010duju\u0107i <strong>biotin<\/strong> koji poma\u017ee u pretvorbi hrane u energiju. <span style=\"color: #ff6600;\">[13] [24]<\/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\/iStock-531657339.jpg\" alt=\"Chia protein\" width=\"843\" height=\"585\" title=\"Chia protein\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">10. Vi\u0161ekomponentni biljni protein<\/h3>\n\n\n\n<p>Pojedini biljni proteini <strong>ne mogu ponuditi sve esencijalne aminokiseline<\/strong> te ih zato proizvo\u0111a\u010di kombiniraju i prodaju kao&nbsp;<strong><a title=\"Vegan Blend protein GymBeam\" href=\"https:\/\/gymbeam.hr\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vi\u0161ekomponentne veganske proteine<\/a>.&nbsp;<\/strong>Na primjer, kompletni proteini soje i quinoje obi\u010dno se koriste u kombinaciji s drugim biljnim proteinima.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato pro\u010ditajte etiketu va\u0161eg veganskog proteina kako biste saznali sadr\u017ei li svih 9 esencijalnih aminokiselina. Na primjer, <strong><a title=\"Bio vegan protein\" href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Bio vegan protein<\/a><\/strong>&nbsp;je odli\u010dna nadopuna bjelan\u010devina sa sadr\u017eajem<strong> proteina gra\u0161ka, ri\u017ee i konoplje.&nbsp;<\/strong>Smjesa ovih bjelan\u010devina tijelu daje <strong>sve esencijalne aminokiseline<\/strong> za potporu rastu i regeneraciji mi\u0161i\u0107ne mase kod vegana.<\/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-20190318-WA0001_1_.jpg\" alt=\"Bio vegan protein\" width=\"843\" height=\"585\" title=\"Bio vegan protein\"\/><\/figure><\/div>\n\n\n\n<p>U \u010dlanku smo se osvrnuli na to koje su nam vrste vegetarijanskih proteina poznate te koje su njihove prednosti. U tablici smo pripremili sa\u017eetak <strong>veganskih i vegetarijanskih biljnih proteina<\/strong> na osnovu sadr\u017eaja<strong> bjalan\u010devina, kalorija<\/strong> te smo naglasili koji su <strong>proteini kompletni,<\/strong> a koji nisu.&nbsp;<span style=\"color: #ff6600;\">[13]<\/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><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Biljni protein<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sadr\u017eaj bjelan\u010devina na 28 g proteina<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Koli\u010dina kalorija na 28 g proteina<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Kompletni protein<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sojin protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">95 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">da<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ri\u017ein protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">107 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">ne<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gra\u0161kov protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">ne<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bundevin protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">ne<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacha inchi protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">ne<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Suncokretov protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">ne<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Konopljin protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">108 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">ne<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chia protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">da<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Quinoa protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">113 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">da<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Koji je va\u0161<strong> omiljeni<\/strong> vegetarijanski ili veganski protein? Podijelite svoja iskustva s konzumacijom ovih <strong>proteina<\/strong> u komentarima. Vjerujemo da ste<strong> o biljnim proteinima saznali<\/strong> sve \u0161to ste trebali znati. U slu\u010daju da vam se \u010dlanak <strong>svidio<\/strong>, ne zaboravite ga podr\u017eati lajkom i <strong>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\"><a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/soy-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSoy Protein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Veganski i vegetarijanski proteini poput sojinog, ri\u017einog i konopljinog proteina se razlikuju po u\u010dinku i koli\u010dini bjelan\u010devina. Saznajte sve o biljnim proteinima u \u010dlanku!<\/p>\n","protected":false},"author":25,"featured_media":79570,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,7124,6272,7526],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-251992","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-protein-u-prahu-hr","10":"tag-proteini-hr","11":"tag-vegan-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Veganski i vegetarijanski proteini i njihove razlike, u\u010dinci i prednosti\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Veganski i vegetarijanski proteini poput sojinog, ri\u017einog i konopljinog proteina se razlikuju po u\u010dinku i koli\u010dini bjelan\u010devina. 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