{"id":252009,"date":"2020-01-16T11:11:00","date_gmt":"2020-01-16T10:11:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252009"},"modified":"2024-06-20T15:27:45","modified_gmt":"2024-06-20T13:27:45","slug":"veganske-in-vegetarijanske-beljakovine-ter-njihove-razlike-ucinki-in-koristi","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/veganske-in-vegetarijanske-beljakovine-ter-njihove-razlike-ucinki-in-koristi\/","title":{"rendered":"Veganske in vegetarijanske beljakovine ter njihove razlike, u\u010dinki in koristi"},"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.si\/blog\/veganske-in-vegetarijanske-beljakovine-ter-njihove-razlike-ucinki-in-koristi\/#Rastlinske_proti_zivalskim_beljakovinam\" title=\"Rastlinske proti \u017eivalskim beljakovinam\">Rastlinske proti \u017eivalskim beljakovinam<\/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.si\/blog\/veganske-in-vegetarijanske-beljakovine-ter-njihove-razlike-ucinki-in-koristi\/#Vegetarijanske_beljakovine\" title=\"Vegetarijanske beljakovine\">Vegetarijanske beljakovine<\/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.si\/blog\/veganske-in-vegetarijanske-beljakovine-ter-njihove-razlike-ucinki-in-koristi\/#Veganske_beljakovine\" title=\"Veganske beljakovine\">Veganske beljakovine<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><a title=\"Vegetarijanske beljakovine\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Vegetarijanske beljakovine<\/strong><\/a> vklju\u010dujejo <strong>rastlinske beljakovine<\/strong> in <strong>\u017eivalske beljakovine<\/strong>, ki ne vsebujejo mesnih beljakovin. \u010ce pa ste iz svoje prehrane popolnoma <strong>izlo\u010dili \u017eivalske vire hrane<\/strong>, ne obupajte. Na trgu obstaja <strong>\u0161iroka paleta rastlinskih<\/strong> <a title=\"Vegetarijanske beljakovine\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>veganskih beljakovin<\/strong><\/a>, ki vam bodo priskrbele potrebno koli\u010dino beljakovin. V tem \u010dlanku obravnavamo posamezne <strong>vrste veganskih in vegetarijanskih beljakovin<\/strong> ter opisujemo njihove razlike in prednosti.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]<\/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_1156.JPG\" alt=\"Veganske in vegetarijanske beljakovine\" style=\"width:843px;height:562px\" title=\"Veganske in vegetarijanske beljakovine\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Rastlinske_proti_zivalskim_beljakovinam\"><\/span>Rastlinske proti \u017eivalskim beljakovinam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017divalski proizvodi, kot so <strong>meso, jajca in mleko<\/strong>, imajo po naravi <strong>visoko vsebnost beljakovin.<\/strong> Beljakovine so sestavljene iz <strong>20 aminokislin, od katerih je 9 nujno potrebnih.<\/strong> To pomeni, da jih telo <strong>ne more proizvesti<\/strong> <strong>samo<\/strong>, organizem pa jih pridobi s prehrano in prehranskimi dopolnili. To ljudem, ki u\u017eivajo \u017eivalske izdelke, olaj\u0161a <strong>zadovoljevanje dnevnih potreb po beljakovinah in esencialnih aminokislinah.<\/strong> Ti \u017eivalski proizvodi vsebujejo <strong>vse esencialne aminokisline<\/strong> in jih zato imenujemo <strong>popolne beljakovine.<\/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>Nekateri rastlinski proizvodi, na primer <strong>soja in kvinoja<\/strong>, prav tako spadajo v skupino <strong>popolnih beljakovin.&nbsp;<\/strong>V ve\u010dini primerov pa rastlinskim beljakovinam primanjkuje ene ali ve\u010d esencialnih aminokislin, najpogosteje <strong>metionin, izolevcin in lizin.<\/strong> Zaradi tega proizvajalci me\u0161ajo rastlinske beljakovine v <strong>ve\u010dkomponentne izdelke<\/strong>, da veganom v enem samem odmerku <strong>zagotovijo<\/strong> <strong>vse esencialne aminokisline<\/strong>. <span style=\"color: #ff6600;\">[3] [2]&nbsp;<\/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_0082-02-09-19-04-39.JPG\" alt=\"Rastlinske vs \u017eivalske beljakovine\" style=\"width:843px;height:562px\" title=\"Rastlinske vs \u017eivalske beljakovine\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vegetarijanske_beljakovine\"><\/span>Vegetarijanske beljakovine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a title=\"Vegetarijanske beljakovine - GymBeam\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Vegetarijanske beljakovine<\/strong><\/a> so v osnovi vse<strong> mle\u010dne, jaj\u010dne, pa tudi rastlinske beljakovine.<\/strong> Sem lahko vklju\u010dimo <strong>sirotkine beljakovine, kazein, jaj\u010dne beljakovine in rastlinske<\/strong> beljakovinske pra\u0161ke. Prednost mle\u010dnih beljakovin je, da vsebujejo vse esencialne aminokisline, ki jih rastlinske beljakovine morda ne vklju\u010dujejo.<\/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=\"wp-block-heading is-style-default\">1. Sirotkine beljakovine<\/h3>\n\n\n\n<p><a title=\"Sirotkine beljakovine GymBeam\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Sirotkine beljakovine<\/strong><\/a> (Whey Protein) nastajajo z lo\u010devanje trdnega dela mleka od <strong>teko\u010de sirotke.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[4]<\/span> Prednost sirotkinih beljakovin je, da<strong> vsebujejo vseh 9 esencialnih aminokislin,<\/strong> zaradi \u010desar so to <strong>popolne beljakovine.<\/strong> Prav tako imajo visok dele\u017e BCAA, ki <strong>pove\u010dujejo zmogljivost in mo\u010d<\/strong> ter lahko <strong>pomagajo pri zmanj\u0161evanju telesne te\u017ee.<\/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\/iStock-619091536.jpg\" alt=\"Sirotkini proteini, GymBeam\" style=\"width:843px;height:562px\" title=\"Sirotkini proteini, GymBeam\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Kazein<\/h3>\n\n\n\n<p><span lang=\"SL\">Mleko vsebuje predvsem dve vrsti beljakovin &#8211; <strong>kazein in sirotko.<\/strong> Kazein je trdna frakcija mleka in predstavlja <strong>80% mle\u010dnih beljakovin,<\/strong> preostalih 20% pa je sirotka. <a title=\"Beljakovine kazeina - GymBeam\" href=\"https:\/\/gymbeam.si\/catalogsearch\/result\/?q=kazein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Beljakovine kazeina<\/a>, imenovane tudi <strong>no\u010dne beljakovine, se prebavljajo po\u010dasi,<\/strong> sirotkine beljakovine pa se <strong>prebavijo hitro.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beljakovine s po\u010dasnim spro\u0161\u010danjem pomenijo, da <strong>beljakovine vstopajo v krvni obtok postopoma,<\/strong> kar telesu omogo\u010da, da v dalj\u0161em \u010dasovnem obdobju izkoristi <strong>prednosti<\/strong> beljakovin kazeina. Zato je kazein <strong>priporo\u010dljivo jemati pred spanjem<\/strong> <strong>ali \u010dez dan<\/strong>, sirotkine beljakovine pa takoj po treningu, da si napolnite mo\u010di. Ker ga telo prebavlja po\u010dasneje, <strong>se boste dlje \u010dasa po\u010dutili siti<\/strong><strong>.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[7] [9] <span style=\"color: #000000;\">Tako kot druge \u017eivalske beljakovine je tudi kazein <strong>popoln vir beljakovin<\/strong><\/span><\/span><strong>.&nbsp;<\/strong><span style=\"color: #ff6600;\">[8] [9]&nbsp;<\/span><\/p>\n\n\n\n<p>&nbsp;<\/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\">3. Jaj\u010dne beljakovine<\/h3>\n\n\n\n<p>Tako kot vsi \u017eivalski proizvodi so tudi jajca <strong>popoln vir beljakovin.<\/strong> To pomeni, da zagotavljajo <strong>vseh devet esencialnih aminokislin<\/strong>, poleg tega pa imajo visoko vsebnost <strong><a title=\"Levcin GymBeam\" href=\"https:\/\/gymbeam.si\/ostale-aminokisline\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">levcina.<\/a><\/strong> Ta aminokislina pospe\u0161uje rast in regeneracijo skeletnih mi\u0161ic ter prispeva k uravnavanju sladkorja v krvi. <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><a title=\"Egg Albumin - GymBeam\" href=\"https:\/\/gymbeam.si\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Jaj\u010dne beljakovine<\/strong><\/a> so drugi najve\u010dji vir aminokislin &#8211; lizina in BCAA &#8211; takoj za sirotkinimi beljakovinami. U\u017eivanje jaj\u010dnih beljakovin je odli\u010dna <strong>alternativa za ljudi z laktozno intoleranco<\/strong>, ki ne morejo u\u017eivati mle\u010dnih beljakovin.&nbsp;<span style=\"color: #ff6600;\">[11]<\/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\/Fotografija_iz_Igor_4_.jpg\" alt=\"Jaj\u010dne beljakovine, Veganske beljakovine, Vegetarijanske beljakovine\" style=\"width:843px;height:543px\" title=\"Jaj\u010dne beljakovine, Veganske beljakovine, Vegetarijanske beljakovine\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Veganske_beljakovine\"><\/span>Veganske beljakovine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Na splo\u0161no <strong>vegani<\/strong> <strong>ne u\u017eivajo nobenih \u017eivalskih proizvodov.<\/strong> Ne jedo mesa, mleka, jajc in tako <strong>nikoli ne u\u017eivajo<\/strong> sirotke, kazeina in jaj\u010dnih beljakovin. Na sre\u010do obstaja veliko vrst beljakovinskih pra\u0161kov, ki so primerni tudi za vegane. <strong>Kateri?<\/strong><\/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\">1. Sojine beljakovine<\/h3>\n\n\n\n<p><a title=\"Sojine beljakovine GymBeam\" href=\"https:\/\/gymbeam.si\/sojin-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Sojine beljakovine<\/strong><\/a> vsebujejo <strong>vseh 9 esencialnih aminokislin,<\/strong> vklju\u010dno z visokim dele\u017eem <strong>BCAA<\/strong>, zaradi \u010desar spada med <strong>popolne beljakovine.<\/strong> Vsebuje tudi veliko koristnih rastlinskih spojin, ki lahko prispevajo <strong>k zdravi prehrani<\/strong> in pomagajo <strong>zmanj\u0161ati raven holesterola.<\/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>Nastane s <strong>precejanjem sojinega zrnja,<\/strong> s \u010dimer se <strong>odstranijo ogljikovi hidrati<\/strong> in <strong>pove\u010da razmerje glutamina.<\/strong> Ta aminokislina pomaga prepre\u010diti preobremenitev mi\u0161ic, saj odstranjuje mle\u010dno kislino iz telesa. Sojine beljakovine so koristne med <strong>redukcijskimi dietami<\/strong>, ker nima skoraj <strong>ni\u010d ogljikovih hidratov<\/strong><strong>.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1010565274.jpg\" alt=\"Sojine beljakovine, Veganske beljakovine\" style=\"width:843px;height:562px\" title=\"Sojine beljakovine, Veganske beljakovine\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Beljakovine kvinoje<\/h3>\n\n\n\n<p><strong>Kvinoja<\/strong> na splo\u0161no velja za odli\u010den vir vlaknin, beljakovin, vitamina B in \u017eeleza. Spada pa tudi med <strong>popolne vire beljakovin.<\/strong> Kot edina beljakovina, izdelana iz zrn, <strong>vsebuje ve\u010d lizina kot kateri koli drug vir rastlinskih beljakovin.&nbsp;<\/strong><a title=\"Lizin GymBeam\" href=\"https:\/\/gymbeam.si\/l-lysine-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Lizin<\/a> je pomemben za <strong>izgradnjo mi\u0161i\u010dne mase<\/strong> in pove\u010danje \u0161portnih zmogljivosti.&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 kvinoje lahko pomagajo <strong>zni\u017eati raven holesterola<\/strong> in potencialno <strong>zmanj\u0161ajo tveganje<\/strong> za nekatere vrste raka prebavil, kot je rak debelega \u010drevesa.&nbsp;<span style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1170749046.jpg\" alt=\"Beljakovine kvinoje, Veganske beljakovine, Vegetarijanske beljakovine\" style=\"width:843px;height:562px\" title=\"Beljakovine kvinoje, Veganske beljakovine, Vegetarijanske beljakovine\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Grahove beljakovine<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/bio-grahove-beljakovine-vanavita.html\" target=\"_blank\" aria-label=\"Grahove beljakovine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Grahove beljakovine<\/a><\/strong> so \u0161e posebej bogate z esencialnimi aminokislinami &#8211; <strong>levcinom, izolevcinom in valinom<\/strong> -, ki spodbujajo regeneracijo mi\u0161ic. Vendar ima grah tako kot druge stro\u010dnice <strong>nizko vsebnost esencialne aminokisline metionin<\/strong>, ki pomaga <strong>razgraditi holesterol in zmanj\u0161uje vsebnost ma\u0161\u010dob<\/strong> v ledvicah in jetrih.&nbsp;<span style=\"color: #ff6600;\">[14] [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med <strong>trimese\u010dno \u0161tudijo<\/strong> so bili mo\u0161ki, stari od 18 do 35 let, razdeljeni v dve skupini. Prva skupina je zjutraj in po intenzivnem treningu prejela <strong>25 gramov grahovih beljakovin<\/strong>, druga skupina pa placebo. Pri mo\u0161kih, ki so u\u017eivali grahove beljakovine, se je pokazalo<strong> 20% pove\u010danje bicepsov<\/strong>, v skupini s placebom pa je bil ta odstotek le 8%. <span style=\"color: #ff6600;\">[14]<\/span> Ista \u0161tudija je pokazala tudi, da grahove beljakovine <strong>spodbujajo ob\u010dutek sitosti<\/strong><strong>.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-910855314.jpg\" alt=\"Grahove beljakovine, Vegetarijanske beljakovine\" style=\"width:843px;height:562px\" title=\"Grahove beljakovine, Vegetarijanske beljakovine\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Konopljine beljakovine<\/h3>\n\n\n\n<p><a title=\"Konopljine beljakovine GymBeam\" href=\"https:\/\/gymbeam.si\/konopljine-beljakovine-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Konopljine beljakovine<\/strong><\/a> se pridobivajo iz semen konoplje, vendar iz vrste, ki vsebuje le <strong>majhne koli\u010dine spojine tetrahidrokanabinol (THC).<\/strong> To pomeni, da <strong>ne more povzro\u010diti<\/strong> narkoti\u010dnih in <strong>halucinogenih stanj.<\/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>Konoplja je odli\u010den vir <strong>beljakovin, esencialnih aminokislin, vlaknin, \u017eeleza in magnezija.<\/strong> Zaradi <strong>visoke vsebnosti vlaknin<\/strong> je izredna, saj spodbuja zdravo prehrano in zagotavlja ob\u010dutek sitosti. Vendar konopljinih beljakovin v prahu ni mogo\u010de \u0161teti za popolne beljakovine, saj ne vsebujejo aminokisline <strong>lizin<\/strong>.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[26] [11] [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\/iStock-1136760495.jpg\" alt=\"Konopljine beljakovine, THC spojina, vegetarijanske beljakovine\" style=\"width:843px;height:562px\" title=\"Konopljine beljakovine, THC spojina, vegetarijanske beljakovine\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Ri\u017eeve beljakovine<\/h3>\n\n\n\n<p><strong>Rjavi ri\u017e<\/strong> ponuja nekoliko <strong>ve\u010d beljakovin<\/strong> kot beli ri\u017e, zato je ve\u010dina <a title=\"Ri\u017eeve beljakovine 1000 g GymBeam\" href=\"https:\/\/gymbeam.si\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ri\u017eevih beljakovin<\/a> proizvedena z mletjem zrn rjavega ri\u017ea. Beljakovinski ri\u017eev pra\u0161ek ima <strong>nizko vsebnost lizina<\/strong>, vendar je dober vir <strong><a href=\"https:\/\/gymbeam.si\/bcaa\" class=\"ek-link\">BCAA<\/a>.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dvomese\u010dni \u0161tudiji so 30-letni mo\u0161ki prejeli <strong>48 gramov ri\u017eevih beljakovin 3-krat na dan,<\/strong> tudi takoj po treningu. Premer njihovih <strong>bicepsov se je pove\u010dal za 12%.<\/strong> To je enako kot pri mo\u0161kih, ki so pod istimi pogoji zau\u017eili <strong>48 gramov sirotkinih beljakovin<\/strong>.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[19] <\/span>Ta \u0161tudija dokazuje, da so lahko <a title=\"Ri\u017eeve beljakovine\" href=\"https:\/\/gymbeam.si\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>ri\u017eeve beljakovine<\/strong><\/a>&nbsp;enako odli\u010den vir za rast mi\u0161ic kot <strong>sirotkine beljakovine.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-639955824.jpg\" alt=\"Ri\u017eeve beljakovin, Vegetarijanske beljakovine, Veganske Beljakovine\" style=\"width:843px;height:562px\" title=\"Ri\u017eeve beljakovin, Vegetarijanske beljakovine, Veganske Beljakovine\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Bu\u010dne beljakovine<\/h3>\n\n\n\n<p>Bu\u010dne beljakovine imajo relativno visoko vsebnost beljakovin. Ko se predelajo v prah, se s tem <strong>odstrani<\/strong> ve\u010dina ma\u0161\u010dob ter <strong>zmanj\u0161a vsebnost kalorij.<\/strong> Zato je priporo\u010dljivo jemati bu\u010dne beljakovine med nizkokalori\u010dnimi dietami za zmanj\u0161anje telesne te\u017ee. Vendar ne vsebujejo esencialnih aminokislin &#8211; <strong>treonin in lizin<\/strong> &#8211; in jih zato ne moremo uvrstiti med popolne beljakovine.&nbsp;<span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bu\u010dna semena so eden najbolj\u0161ih naravnih virov <a href=\"https:\/\/gymbeam.si\/magnezi\" class=\"ek-link\">magnezija<\/a>. <\/strong>Vsebujejo tudi velike koli\u010dine <strong>antioksidantov, vklju\u010dno z<\/strong> <a title=\"Vitamin E GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-e-60-kap-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>vitaminom E<\/strong><\/a><strong>,<\/strong> ki krepijo stene krvnih \u017eil in podpirajo imunski sistem. <span style=\"color: #ff6600;\">[17] [27]<\/span> U\u017eivanje <strong>bu\u010dnih semen<\/strong> telesu zagotavlja veliko <strong>zdravih ma\u0161\u010dob in cinka.<\/strong> Zaradi tega so bu\u010dna semena povezana z ve\u010d <strong>zdravstvenimi koristmi<\/strong>. Pomagajo izbolj\u0161ati <strong>zdravje srca, prostate<\/strong> in <strong>\u0161\u010ditijo telo<\/strong> pred dolo\u010denimi vrstami raka.&nbsp;<span style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-518547635.jpg\" alt=\"Bu\u010dne beljakovine, GymBeam\" style=\"width:843px;height:562px\" title=\"Bu\u010dne beljakovine, GymBeam\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Son\u010dni\u010dne beljakovine<\/h3>\n\n\n\n<p><strong>Son\u010dni\u010dna semena<\/strong> predstavljajo odli\u010den na\u010din za u\u017eivanje beljakovin. Vsebujejo visok dele\u017e <strong>beljakovin in vlaknin<\/strong>, ki pomagajo pri prebavi, zni\u017eujejo raven holesterola in dajejo ob\u010dutek sitosti. <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>Son\u010dni\u010dne beljakovine zagotavljajo <strong>visok dele\u017e BCAA<\/strong> za izgradnjo mi\u0161ic, vendar pa vsebujejo le <strong>majhno koli\u010dino lizina.<\/strong> Za izbolj\u0161anje njegove ravni se son\u010dni\u010dne beljakovine <strong>kombinira<\/strong> z beljakovinami kvinoje ali soje, ki spadajo v skupino popolnih beljakovin.&nbsp;<span style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-153572197.jpg\" alt=\"Son\u010dni\u010dne beljakovine, Veganske beljakovine\" style=\"width:843px;height:562px\" title=\"Son\u010dni\u010dne beljakovine, Veganske beljakovine\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Beljakovine Sacha Inchi<\/h3>\n\n\n\n<p><strong>Sacha Inchi<\/strong> je trta, ki naravno raste na obmo\u010dju perujskih pragozdov. Trta proizvede <strong>zvezdasto sadje<\/strong>, ki ne vsebuje potrebnih hranil. Nasprotno, njena semena so odli\u010den vir beljakovin, zato se uporabljajo za izdelavo beljakovin v prahu. Vendar je zaradi svoje eksoti\u010dnega izvora <strong>manj razpolo\u017eljiv in dra\u017eji<\/strong> od drugih rastlinskih beljakovin.&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>Semena Sacha Inchi<\/strong> so dober vir esencialne aminokisline <a href=\"https:\/\/gymbeam.si\/arginin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>arginin<\/strong><\/a>, ki se uporablja za proizvodnjo <strong>du\u0161ikovega oksida.<\/strong>&nbsp;Pomaga pri raz\u0161iritvi arterij, s tem izbolj\u0161a pretok krvi in zni\u017ea krvni tlak.&nbsp;<span style=\"color: #ff6600;\">[23] [31]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1030357616.jpg\" alt=\"Sacha Inchi beljakovine, rastlinske beljakovine\" style=\"width:843px;height:476px\" title=\"Sacha Inchi beljakovine, rastlinske beljakovine\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. Chia beljakovine<\/h3>\n\n\n\n<p><a title=\"Chia semena GymBeam\" href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Chia semena<\/strong><\/a> izvirajo iz rastline <strong>Salvia hispanica<\/strong>, ki izvira iz Ju\u017ene Amerike. Ta semena ponujajo <strong>vseh devet esencialnih aminokislin<\/strong> in so zato visokokakovosten vir rastlinskih beljakovin. <span style=\"color: #ff6600;\">[24]<\/span> Vendar pa v primerjavi s sojinimi beljakovinami, ki so tudi popoln vir beljakovin, chia beljakovine vsebujejo <strong>bistveno manj beljakovin.<\/strong> Vsebujejo pa zato <strong>ve\u010djo koli\u010dino vlaknin<\/strong>, zato imate ob\u010dutek sitosti, ko jih jeste. Poleg tega so polne vitaminov in mineralov, vklju\u010dno z <strong>biotinom<\/strong>, ki pomaga hrano pretvoriti v energijo. <span style=\"color: #ff6600;\">[13] [24]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-531657339.jpg\" alt=\"Chia beljakovine, chia semena\" style=\"width:843px;height:585px\" title=\"Chia beljakovine, chia semena\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">10. Ve\u010dkomponentne rastlinske beljakovine<\/h3>\n\n\n\n<p>Posamezne rastlinske beljakovine <strong>ne morejo zagotoviti vseh esencialnih aminokislin,<\/strong> zato jih proizvajalci kombinirajo in podajajo kot<strong> <a href=\"https:\/\/gymbeam.si\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ve\u010dkomponentne veganske beljakovine<\/a>.<\/strong> Na primer, popolne beljakovine iz soje ali kvinoje se obi\u010dajno uporabljajo v kombinaciji z drugimi rastlinskimi beljakovinami. <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><span lang=\"SL\">Zato preberite <strong>etiketo va\u0161ih veganskih beljakovin<\/strong> in preverite, ali vsebujejo vseh 9 esencialnih aminokislin. Na primer, na\u0161e <a title=\"Bio veganske beljakovine - GymBeam\" href=\"https:\/\/gymbeam.si\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Bio veganske beljakovine<\/strong><\/a> so odli\u010dno beljakovinsko dopolnilo, ki vsebuje <strong>grahove, ri\u017eeve in konopljine beljakovine.<\/strong> Me\u0161anica teh beljakovin oskrbuje telo <strong>z vsemi esencialnimi aminokislinami<\/strong>, ki v veganski prehrani podpirajo rast in regeneracijo mi\u0161ic.<\/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-20190318-WA0001_1_.jpg\" alt=\"Ve\u010dkomponentne rastlinske beljakovine, Bio Veganski miks\" style=\"width:843px;height:585px\" title=\"Ve\u010dkomponentne rastlinske beljakovine, Bio Veganski miks\"\/><\/figure>\n<\/div>\n\n\n<p>V tem \u010dlanku smo si ogledali vrste veganskih in vegetarijanskih beljakovin ter razpravljali o njihovih koristih. V tabeli pod tem \u010dlankom smo pripravili povzetek <strong>veganskih in vegetarijanskih rastlinskih beljakovin<\/strong> glede na njihovo vsebnost <strong>beljakovin in kalorij<\/strong>.<strong>&nbsp;<\/strong>Povedala vam bo tudi, ali je dolo\u010dena beljakovina <strong>popolna beljakovina<\/strong> ali ne.&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><strong>Rastlinska beljakovina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vsebnost beljakovin v 28 g<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Koli\u010dina kalorij na 28 g beljakovin<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Popolna beljakovina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sojine beljakovine<\/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\u017eeve beljakovine<\/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\">Grahove beljakovine<\/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\">Bu\u010dne beljakovine<\/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\">Beljakovine Sacha Inchi<\/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\">Son\u010dni\u010dne beljakovine<\/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\">Konopljine beljakovine<\/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 beljakovine<\/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\">Beljakovine kvinoje<\/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><span lang=\"SL\">Katere so va\u0161e <strong>najljub\u0161e<\/strong> vegetarijanske ali veganske beljakovine? Delite svoje izku\u0161nje s temi <strong>beljakovinami<\/strong> in nam to sporo\u010dite v komentarjih. Verjamemo, da <strong>ste se nau\u010dili<\/strong> vse, kar morate vedeti <strong>o rastlinskih beljakovinah.<\/strong> \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite podpreti z v\u0161e\u010dkanjem in <strong>deljenjem.<\/strong><\/span><\/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>Veganske in vegetarijanske beljakovine, kot so sojine, ri\u017eeve in konopljine beljakovine, se razlikujejo po u\u010dinku in koli\u010dini beljakovin. V \u010dlanku preberite vse o rastlinskih beljakovinah!<\/p>\n","protected":false},"author":25,"featured_media":79578,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6279,7131,6507,7533],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252009","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-beljakovine","9":"tag-beljakovine-v-prahu","10":"tag-prehranska-dopolnila","11":"tag-vegan-sl","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>Veganske in vegetarijanske beljakovine ter njihove razlike, u\u010dinki in koristi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Veganske in vegetarijanske beljakovine, kot so sojine, ri\u017eeve in konopljine beljakovine, se razlikujejo po u\u010dinku in koli\u010dini beljakovin. 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