{"id":268474,"date":"2021-06-21T09:26:18","date_gmt":"2021-06-21T07:26:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=268474"},"modified":"2023-05-05T11:15:03","modified_gmt":"2023-05-05T09:15:03","slug":"5-semne-de-avertizare-ca-aveti-deficit-de-proteine","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/5-semne-de-avertizare-ca-aveti-deficit-de-proteine\/","title":{"rendered":"5 semne c\u0103 nu ave\u021bi un aport suficient de proteine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/5-semne-de-avertizare-ca-aveti-deficit-de-proteine\/#Cum_functioneaza_proteinele_in_organismul_uman\" title=\"Cum func\u021bioneaz\u0103 proteinele \u00een organismul uman\">Cum func\u021bioneaz\u0103 proteinele \u00een organismul uman<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/5-semne-de-avertizare-ca-aveti-deficit-de-proteine\/#Aportul_zilnic_optim_de_proteine_pentru_adulti\" title=\"Aportul zilnic optim de proteine pentru adul\u021bi\">Aportul zilnic optim de proteine pentru adul\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/5-semne-de-avertizare-ca-aveti-deficit-de-proteine\/#Semne_ale_aportului_insuficient_de_proteine\" title=\"Semne ale aportului insuficient de proteine\">Semne ale aportului insuficient de proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/5-semne-de-avertizare-ca-aveti-deficit-de-proteine\/#Sfaturi_despre_cum_sa_suplimentati_aportul_de_proteine\" title=\"Sfaturi despre cum s\u0103 suplimenta\u021bi aportul de proteine\">Sfaturi despre cum s\u0103 suplimenta\u021bi aportul de proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/5-semne-de-avertizare-ca-aveti-deficit-de-proteine\/#O_prezentare_generala_a_celor_mai_bune_surse_de_proteine\" title=\"O prezentare general\u0103 a celor mai bune surse de proteine\">O prezentare general\u0103 a celor mai bune surse de proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/5-semne-de-avertizare-ca-aveti-deficit-de-proteine\/#Rezumat\" title=\"Rezumat\">Rezumat<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Proteinele fac parte din categoria celor mai importan\u021bi nutrien\u021bi pentru organismul uman. Acestea reprezint\u0103 alfa \u0219i omega din lumea fitnessului, deoarece func\u021bioneaz\u0103 ca <strong>un element de baz\u0103 pentru dezvoltarea \u0219i men\u021binerea masei musculare, dar \u0219i pentru celulele sistemului imunitar<\/strong>. Proteinele nu sunt importante doar pentru sportivii activi, deoarece au un efect pozitiv asupra noastr\u0103, a tuturor. Acestea au un efect pozitiv asupra <strong>s\u0103n\u0103t\u0103\u021bii oaselor, a pielii, a produc\u021biei de enzime, a hormonilor \u0219i joac\u0103 un rol extrem de important \u00een toate \u021besuturile organismului uman<\/strong>. Prin urmare, via\u021ba f\u0103r\u0103 proteine nu ar fi posibil\u0103, iar organismul le utilizeaz\u0103 \u0219i pentru a crea \u021besuturi conjunctive (ligamente, cartilaj \u0219i oase) \u0219i \u021besuturi musculare (netede, cardiace \u0219i striate).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteinele se g\u0103sesc \u00eentr-o gam\u0103 larg\u0103 de alimente pe care le consuma\u021bi \u00een mod normal \u00een fiecare zi. Cele mai bune surse de proteine sunt <strong>carnea de pas\u0103re de curte, produsele lactate, pe\u0219tele, ou\u0103le, leguminoasele, nucile \u0219i diverse produse din cereale integrale.<\/strong> Aportul optim de proteine depinde de mai mul\u021bi factori. Dac\u0103 acesta este insuficient, starea de s\u0103n\u0103tate sau capacitatea de a v\u0103 atinge obiectivele fitness pot fi afectate. A\u0219adar, cum pute\u021bi recunoa\u0219te deficitul de proteine? <span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_functioneaza_proteinele_in_organismul_uman\"><\/span>Cum func\u021bioneaz\u0103 proteinele \u00een organismul uman<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a \u00eencepe s\u0103 descriem semnele care arat\u0103 deficitul de de proteine, trebuie s\u0103 spunem c\u00e2teva lucruri despre modul \u00een care acestea func\u021bioneaz\u0103 \u00een organismul uman. \u00cen timpul digestiei, <strong>proteinele sunt descompuse \u00een aminoacizi<\/strong>. Acestea ajut\u0103 organismul s\u0103 func\u021bioneze \u0219i s\u0103 se dezvolte \u00een mod optim. Prin urmare, a\u0219a cum am men\u021bionat anterior, acest tip de macronutrient este important pentru ca <strong>mu\u0219chii, oasele, p\u0103rul \u0219i unghiile s\u0103 fie s\u0103n\u0103toase \u0219i puternice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen nutri\u021bie exist\u0103 opt aminoacizi esen\u021biali \u0219i unsprezece aminoacizi neesen\u021biali, dintre care arginina sau histidina, spre exemplu, sunt par\u021bial esen\u021biale (necesare \u00een anumite situa\u021bii). Diferen\u021ba dintre aminoacizii esen\u021biali \u0219i cei neesen\u021biali este c\u0103 <strong>cei esen\u021biali nu pot fi produ\u0219i de organismul uman<\/strong>. Prin urmare, trebuie introduse prin alimenta\u021bie sau suplimente nutritive. Depozitarea aminoacizilor \u00een organism este efectuat\u0103 de a\u0219a-numitul fond de aminoacizi. Acesta este un termen ce caracterizeaz\u0103 <strong>aminoacizii din sistemul circulator<\/strong>, unde ace\u0219tia devin imediat disponibili organismului uman, spre exemplu \u00een sinteza proteinelor. Cu toate acestea, capacitatea fondului de aminoacizi este foarte mic\u0103. Prin urmare, nu trebuie s\u0103 uita\u021bi s\u0103 furniza\u021bi organismului vostru \u00een mod regulat aminoacizi, deoarece s\u0103n\u0103tatea v\u0103 poate fi afectat\u0103 \u00een lipsa lor. <span class=\"tadv-color\" style=\"color: #ff6600\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-1124x751.jpg\" alt=\"Cum func\u021bioneaz\u0103 proteinele \u00een organismul uman\" class=\"wp-image-243094\" width=\"843\" height=\"563\" title=\"Cum func\u021bioneaz\u0103 proteinele \u00een organismul uman\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC05732-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aportul_zilnic_optim_de_proteine_pentru_adulti\"><\/span>Aportul zilnic optim de proteine pentru adul\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0219adar, c\u00e2t de mare ar trebui s\u0103 fie aportul de proteine? Aportul optim zilnic de proteine este cantitatea pe care ar trebui s\u0103 o consuma\u021bi \u00een fiecare zi pentru o func\u021bionare normal\u0103 a organismului vostru. Acesta depinde de mai mul\u021bi factori, inclusiv<strong> sexul, stilul de via\u021b\u0103, greutatea, activitatea fizic\u0103 sau obiectivele fitness.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doza minim\u0103 trebuie s\u0103 fie de 0,8 g pe kilogram de greutate corporal\u0103. Dar acest lucru este valabil pentru cei care duc o via\u021b\u0103 sedentar\u0103. Pentru ceilal\u021bi, aceast\u0103 cantitate este insuficient\u0103 iar valoarea cea mai potrivit\u0103 este de aproximativ <strong>1,2 p\u00e2n\u0103 la 1,8 g\/kg<\/strong>. Cu toate acestea, atunci c\u00e2nd face\u021bi mi\u0219care, aportul de proteine ar trebui s\u0103 fie \u0219i mai mare. De exemplu, dac\u0103 efectua\u021bi antrenamente de for\u021b\u0103, aportul de proteine ar trebui s\u0103 fie de aproximativ 1,4 &#8211; 2 g\/kg. Cu toate acestea, nevoia de proteine poate cre\u0219te \u0219i mai mult conform activit\u0103\u021bii voastre fizice sau printr-o combina\u021bie de antrenament \u0219i alimenta\u021bie strict\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[2] [3] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a afla mai multe despre aportul de proteine, citi\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" aria-label=\"C\u00e2nd, dar mai ales ce cantitate de proteine trebuie s\u0103 consum\u0103m pentru a ob\u021bine rezultate maxime? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">C\u00e2nd, dar mai ales ce cantitate de proteine trebuie s\u0103 consum\u0103m pentru a ob\u021bine rezultate maxime?<\/a><a href=\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">. Calculatorul nostru online pentru aportul de energie \u0219i macronutrien\u021bi<\/a><\/strong> v\u0103 poate ajuta, de asemenea, s\u0103 v\u0103 afla\u021bi aportul optim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Semne_ale_aportului_insuficient_de_proteine\"><\/span>Semne ale aportului insuficient de proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat anterior, aportul insuficient de proteine are un efect negativ asupra s\u0103n\u0103t\u0103\u021bii umane. Una dintre afec\u021biunile cauzate de <strong>nivelurile sc\u0103zute de proteine din s\u00e2nge se nume\u0219te hipoproteinemie<\/strong>. Semnele unui aport insuficient de proteine variaz\u0103 de la mai pu\u021bin severe la severe. Aici pute\u021bi g\u0103si c\u00e2teva exemple:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>oboseal\u0103 \u0219i sl\u0103biciune<\/li><li>infec\u021bii virale sau bacteriene recurente<\/li><li>modific\u0103ri ale dispozi\u021biei<\/li><li>pofta de alimente bogate \u00een proteine<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, ar trebui s\u0103 men\u021bion\u0103m c\u0103 aceste simptome pot fi asociate cu o lips\u0103 general\u0103 de energie \u0219i alte probleme de s\u0103n\u0103tate. Prin urmare, <strong>diagnosticul de hipoproteinemie este posibil numai dup\u0103 un consult medical<\/strong>. Cu toate acestea, deficitul de proteine cauzeaz\u0103 \u0219i alte probleme. Mai jos v\u0103 vom prezenta 5 semne de care ar trebui s\u0103 fi\u021bi con\u0219tien\u021bi. <span class=\"tadv-color\" 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<h3 class=\"is-style-default wp-block-heading\">1. La scurt timp dup\u0103 mas\u0103 ave\u021bi senza\u021bia de foame<\/h3>\n\n\n\n<p>Senza\u021bia de foame fluctueaz\u0103 pe parcursul zilei. Prin urmare, este firesc ca dup\u0103 un antrenament intens s\u0103 v\u0103 fie mai foame dec\u00e2t \u00een zilele \u00een care ave\u021bi mai pu\u021bin\u0103 activitate fizic\u0103. Totu\u0219i, dac\u0103 v\u0103 sim\u021bi\u021bi <strong>fl\u0103m\u00e2nzi la scurt timp dup\u0103 ce a\u021bi m\u00e2ncat<\/strong>, acesta poate fi un semn al lipsei de proteine. Organismul diger\u0103 proteinele mai \u00eencet dec\u00e2t carbohidra\u021bii, care reprezint\u0103 o surs\u0103 imediat\u0103 de energie. Este indicat s\u0103 <strong>include\u021bi \u00een fiecare mas\u0103 o surs\u0103 de proteine, carbohidra\u021bi complec\u0219i \u0219i gr\u0103simi<\/strong>. Masa rezultat\u0103 va fi <strong>echilibrat\u0103 nutri\u021bional, va oferi senza\u021bia de sa\u021bietate mai mult timp \u0219i v\u0103 va oferi un flux mai stabil de energie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-1124x840.jpg\" alt=\"5 semne c\u0103 suferi\u021bi de un deficit de proteine\" class=\"wp-image-243131\" width=\"843\" height=\"630\" title=\"5 semne c\u0103 suferi\u021bi de un deficit de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-1124x840.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-400x299.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-1536x1148.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-1-2048x1530.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Senza\u021bia de sa\u021bietate dureaz\u0103 mai mult<\/strong> dec\u00e2t \u00een cazul alimentelor cu un con\u021binut mai sc\u0103zut de proteine. Dac\u0103 nu ave\u021bi un aport suficient de proteine, este posibil s\u0103 observa\u021bi un apetit mai mare \u0219i o dorin\u021b\u0103 de a consuma o gustare. De multe ori, aceast\u0103 dorin\u021b\u0103 este <strong>asociat\u0103 cu pofta de alimente dulci, s\u0103rate, grase sau calorice<\/strong>, al c\u0103ror consum poate duce la cre\u0219terea \u00een greutate. <span class=\"tadv-color\" style=\"color: #ff6600\">[5] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Pierde\u021bi mas\u0103 muscular\u0103<\/h3>\n\n\n\n<p>Masa voastr\u0103 muscular\u0103 este cel mai mare depozit de proteine din organism. Dac\u0103 nu ave\u021bi suficient\u0103 mas\u0103 muscular\u0103, acesta \u00ee\u0219i va lua aportul din mu\u0219chii scheletici pentru a-\u0219i proteja \u021besuturile \u0219i func\u021biile importante. Prin urmare, deficitul de proteine duce la <strong>pierdere muscular\u0103 \u00een timp, cunoscut\u0103 sub numele de sarcopenie<\/strong>. Acesta este un sindrom de pierdere treptat\u0103 a masei, for\u021bei sau func\u021biei musculare. <span class=\"tadv-color\" 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>Acest lucru se \u00eent\u00e2mpl\u0103 de obicei persoanelor \u00een v\u00e2rst\u0103 indiferent c\u0103 lipsa de proteine este minim\u0103. Cu toate acestea, poate ap\u0103rea o problem\u0103 \u0219i atunci c\u00e2nd <strong>nu ob\u021bine\u021bi suficiente proteine dar ave\u021bi prea mult\u0103 activitate fizic\u0103<\/strong>. Conform studiilor, degenerarea muscular\u0103 poate fi inversat\u0103 prin cre\u0219terea aportului de proteine. Pentru a c\u00e2\u0219tiga masa muscular\u0103, este ideal s\u0103 combina\u021bi un aport suficient de proteine cu antrenamentul de for\u021b\u0103. O mas\u0103 muscular\u0103 suficient\u0103 este, atunci, <strong>una dintre premisele pentru o via\u021b\u0103 mai lung\u0103 \u0219i mai bun\u0103<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-749x1124.jpg\" alt=\"Proteine - Probleme cu p\u0103rul, pielea \u0219i unghiile\" class=\"wp-image-243156\" title=\"Proteine - Probleme cu p\u0103rul, pielea \u0219i unghiile\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/Protein-1-scaled.jpg 1706w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-h3 wp-block-heading\">3. Ave\u021bi probleme cu p\u0103rul, pielea \u0219i unghiile<\/h3>\n\n\n\n<p>C\u0103derea p\u0103rului, pielea uscat\u0103 sau ruperea unghiilor pot fi primele semne c\u0103 aportul de proteine nu este suficient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Biotina, o vitamin\u0103 din grupul B solubil\u0103 \u00een ap\u0103, este esen\u021bial\u0103 pentru metabolismul aminoacizilor cu lan\u021b ramificat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Urm\u0103toarele se g\u0103sesc \u00een proteine. \u00cen plus, biotina <strong>este necesar\u0103 pentru a men\u021bine s\u0103n\u0103tatea p\u0103rului, a pielii \u0219i a unghiilor.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lipsa de proteine \u0219i biotin\u0103 sunt, de obicei, conectate \u00eentre ele. Problemele cu p\u0103rul, pielea sau unghiile pot fi, de asemenea, legate de deficien\u021ba de: <span class=\"tadv-color\" style=\"color: #ff6600\">[7] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>Zinc<\/li><li>Fier<\/li><li>Acizi gra\u0219i omega-3<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 acest subiect, v\u0103 recomand\u0103m articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-imbunatatiti-calitatea-parului-si-care-sunt-cele-mai-bune-vitamine-pentru-acesta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi calitatea p\u0103rului \u0219i care vitamine sunt cele mai bune pentru acesta?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Calitatea pielii, a unghiilor sau chiar a p\u0103rului poate fi, de asemenea, legat\u0103 de lipsa de colagen, a\u0219a cum am discutat \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cel-mai-bun-colagen-pentru-sanatatea-pielii-si-a-articulatiilor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 alege\u021bi cel mai bun colagen pentru s\u0103n\u0103tatea pielii \u0219i a articula\u021biilor?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Ave\u021bi probleme cu somnul<\/h3>\n\n\n\n<p>Dac\u0103 ave\u021bi probleme cu somnul, organismul vostru ar putea avea nevoie de un aport crescut de proteine. Procesul de ardere al acestora este mult mai lent dec\u00e2t \u00een cazul carbohidra\u021bilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 lipsesc proteinele \u0219i energia, <strong>este posibil s\u0103 v\u0103 trezi\u021bi la fiecare 2-3 ore \u00een timpul nop\u021bii, deoarece organismul vostru \u00ee\u0219i dore\u0219te urm\u0103toarea mas\u0103<\/strong>. Un aport suficient de proteine, \u00eempreun\u0103 cu o alimenta\u021bie bine conceput\u0103, v\u0103 va oferi o senza\u021bie mai lung\u0103 de sa\u021bietate \u0219i o mai bun\u0103 stabilizare a insulinei. Somnul ne\u00eentrerupt poate fi asociat \u0219i cu acest lucru. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lipsa somnului este implicat\u0103 \u00eentr-o serie de alte probleme de s\u0103n\u0103tate. Dac\u0103 v\u0103 intereseaz\u0103 acest subiect, nu rata\u021bi articolul nostru intitulat <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ce se \u00eent\u00e2mpl\u0103 cu organismul vostru atunci c\u00e2nd nu dormi\u021bi suficient.<\/a><\/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\">5. Sunte\u021bi foarte stresa\u021bi \u0219i nu v\u0103 pute\u021bi concentra<\/h3>\n\n\n\n<p>Eliberarea hormonilor de stres poate avea <strong>un efect asupra deficien\u021bei musculare \u0219i tisulare crescute<\/strong>. Este important s\u0103 ne d\u0103m seama c\u00e2nd <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stresul<\/a><\/strong> este de vin\u0103. Dac\u0103 nu ave\u021bi suficiente proteine \u00een alimenta\u021bia voastr\u0103, v\u0103 ve\u021bi recupera foarte greu. \u021aesuturile voastre pot suferi ca urmare a unui stil de via\u021b\u0103 stresant \u0219i a unei alimenta\u021bii necorespunz\u0103toare.\n\u00cen plus, deficitul de proteine v\u0103 afecteaz\u0103 \u0219i <strong>puterea de concentrare.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu v\u0103 pute\u021bi concentra, atunci poate fi \u0219i din cauza alimenta\u021biei voastre. Neurotransmi\u021b\u0103tori precum serotonina sau dopamina au nevoie de cantitatea potrivit\u0103 de aminoacizi pentru sinteza lor, care este asigurat\u0103 de proteine. Deficien\u021ba lor poate duce la stare de r\u0103u, capacitate slab\u0103 de concentrare \u0219i vigilen\u021b\u0103 mintal\u0103 redus\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sfaturi_despre_cum_sa_suplimentati_aportul_de_proteine\"><\/span>Sfaturi despre cum s\u0103 suplimenta\u021bi aportul de proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 sim\u021bi\u021bi c\u0103 ave\u021bi un aport insuficient de proteine, pute\u021bi recurge la c\u00e2teva sfaturi dovedite despre cum s\u0103 completa\u021bi aceste substan\u021be importante. Printre cele mai eficiente sunt&nbsp;<span class=\"tadv-color\" 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<ul class=\"wp-block-list\"><li><strong>Limita\u021bi alimentele procesate<\/strong>. \u00cen loc s\u0103 consuma\u021bi prea mul\u021bi carbohidra\u021bi \u0219i zaharuri simple, \u00eencerca\u021bi s\u0103 consuma\u021bi c\u00e2t mai pu\u021bine alimente procesate. \u00cen schimb, m\u00e2nca\u021bi leguminoase, carne, nuci, produse lactate etc.<\/li><li><strong>\u00cencerca\u021bi s\u0103 ave\u021bi proteine la fiecare mas\u0103<\/strong>. Secretul este ca fiecare dintre mesele voastre s\u0103 con\u021bin\u0103 o por\u021bie de proteine. Datorit\u0103 acestui fapt, alimenta\u021bia voastr\u0103 va fi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>echilibrat\u0103 \u0219i s\u0103n\u0103toas\u0103<\/strong><\/a>.<\/li><li><strong>Nu v\u0103 feri\u021bi de sursele alternative de proteine.<\/strong> \u00cencerca\u021bi, spre exemplu, proteine vegetale din &nbsp;<strong><a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\"leguminoase (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoase<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\"nuci (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci<\/a><\/strong>, fasole sau soia.<\/li><li><strong>Nu uita\u021bi de gust\u0103ri<\/strong>. De multe ori, gust\u0103rile subestimate pot fi o surs\u0103 excelent\u0103 de suplimente de proteine. O alegere excelent\u0103 pot fi, spre exemplu, <a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>batoanele proteice<\/strong><\/a>, <a href=\"https:\/\/gymbeam.ro\/fursecuri-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fursecurile<\/strong><\/a>&nbsp;\u0219i altele asemenea.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Lua\u021bi \u00een considerare suplimentele nutritive<\/strong>. Acestea sunt printre cele mai eficiente instrumente pentru a ajuta la furnizarea de mai multe proteine. Le pute\u021bi completa cu ajutorul <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zerului<\/strong><\/a>&nbsp;de \u00eenalt\u0103 calitate, a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>legumelor<\/strong><\/a>, a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/beef-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>c\u0103rnii de vit\u0103<\/strong><\/a> sau a <strong><a href=\"https:\/\/gymbeam.ro\/proteine-fuesix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinelor multi-componente.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-1124x750.jpg\" alt=\"Sfaturi despre cum s\u0103 suplimenta\u021bi lipsa de proteine\" class=\"wp-image-243170\" width=\"843\" height=\"563\" title=\"Sfaturi despre cum s\u0103 suplimenta\u021bi lipsa de proteine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DNP_2963-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"O_prezentare_generala_a_celor_mai_bune_surse_de_proteine\"><\/span>O prezentare general\u0103 a celor mai bune surse de proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Din cele spuse p\u00e2n\u0103 acum este clar c\u0103 o alimenta\u021bie bogat\u0103 \u00een proteine are multe beneficii pentru s\u0103n\u0103tatea voastr\u0103 \u0219i poate fi de ajutor \u00een prevenirea mai multor probleme. Prin urmare, ar trebui s\u0103 \u00eencerca\u021bi cele mai bune surse de proteine, care includ:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>carne de vit\u0103 \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a><\/li><li><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te<\/a> \u0219i fructe de mare<\/li><li>lapte, br\u00e2nz\u0103 \u0219i produse lactate<\/li><li>leguminoase (maz\u0103re, fasole, linte)<\/li><li>pseudo-cereale (hri\u0219c\u0103, amarant, quinoa &#8230;)<\/li><li>nuci \u0219i semin\u021be<\/li><li>tofu \u0219i tempeh<\/li><li>\u00eenlocuitori de carne vegetal\u0103<\/li><li>zer \u0219i proteine vegetale<\/li><li>batoane proteice<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 cele mai bune surse de proteine dintr-un punct de vedere mai detaliat, nu rata\u021bi articolul nostru intitulat&nbsp;<strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">20 alimente cu care pute\u021bi  cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rezumat\"><\/span>Rezumat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acum c\u0103 a\u021bi terminat de citit articolul, \u0219ti\u021bi c\u0103 <strong>proteinele fac parte din categoria celor mai importan\u021bi nutrien\u021bi<\/strong> care nu ar trebui s\u0103 lipseasc\u0103 din alimenta\u021bia voastr\u0103. Acestea nu sunt <strong>extrem de importante numai \u00een dezvoltarea \u0219i men\u021binerea masei musculare, ci contribuie \u0219i la o serie de procese biologice, printre care \u0219i buna func\u021bionare a sistemului imunitar<\/strong>. Aportul zilnic optim de proteine este de <strong>aproximativ 1,2 p\u00e2n\u0103 la 1,8 g\/kg<\/strong>. \u00cens\u0103, dac\u0103 ave\u021bi un stil de via\u021b\u0103 activ, aportul acestora trebuie s\u0103 fie mai mare. \u00cen cazul unui aport insuficient de proteine, organismul poste suferi de anumite <strong>probleme de s\u0103n\u0103tate<\/strong>. Lipsa lor este asociat\u0103 cu <strong>senza\u021bia de foame, pierderea masei musculare, schimb\u0103ri ale dispozi\u021biei, somn de slab\u0103 calitate sau incapacitatea de a v\u0103 atinge obiectivele fitness<\/strong>. Prin urmare, ar trebui s\u0103 \u00eencerca\u021bi s\u0103 include\u021bi proteine la fiecare mas\u0103. Cele mai bune surse ale acestora sunt carnea, leguminoasele, pe\u0219tele sau produsele lactate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi cum sta\u021bi cu aportul de proteine? Ave\u021bi grij\u0103 ca acesta s\u0103 fie suficient sau crede\u021bi c\u0103 pute\u021bi mai bine? Care este principala voastr\u0103 surs\u0103 de proteine \u00een fiecare zi? Nu uita\u021bi s\u0103 ne \u00eemp\u0103rt\u0103\u0219i\u021bi opiniile voastre \u00een comentarii. Dac\u0103 v-a pl\u0103cut articolul, v\u0103 rug\u0103m s\u0103-l distribui\u021bi, astfel \u00eenc\u00e2t \u0219i prietenii vo\u0219tri s\u0103 afle c\u0103 aportul de proteine nu trebuie subestimat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\/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\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Care ar trebui s\u0103 fie aportul vostru de proteine? \u00cen ce mod d\u0103uneaz\u0103 lipsa proteinelor organismului vostru? Pute\u021bi g\u0103si r\u0103spunsurile la toate aceste \u00eentreb\u0103ri \u0219i nu numai \u00een articolul nostru.<\/p>\n","protected":false},"author":120,"featured_media":243195,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6278,7130,7628,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-268474","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-proteine-ro","9":"tag-proteine-pulbere","10":"tag-sanatate","11":"tag-suplimente-nutritive","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>5 semne c\u0103 nu ave\u021bi un aport suficient de proteine - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Care ar trebui s\u0103 fie aportul vostru de proteine? \u00cen ce mod d\u0103uneaz\u0103 deficitul acestor? 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