{"id":386974,"date":"2022-08-04T20:07:42","date_gmt":"2022-08-04T18:07:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=386974"},"modified":"2022-08-04T20:07:43","modified_gmt":"2022-08-04T18:07:43","slug":"sirotkine-beljakovine-in-njihov-vpliv-na-rast-misic-hujsanje-in-zdravje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/sirotkine-beljakovine-in-njihov-vpliv-na-rast-misic-hujsanje-in-zdravje\/","title":{"rendered":"Sirotkine beljakovine in njihov vpliv na rast mi\u0161ic, huj\u0161anje in zdravje"},"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\/sirotkine-beljakovine-in-njihov-vpliv-na-rast-misic-hujsanje-in-zdravje\/#Kaj_so_sirotkine_beljakovine\" title=\"Kaj so sirotkine beljakovine?&nbsp;\">Kaj so sirotkine beljakovine?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/sirotkine-beljakovine-in-njihov-vpliv-na-rast-misic-hujsanje-in-zdravje\/#Zdravstvene_koristi_sirotkinih_beljakovin\" title=\"Zdravstvene koristi sirotkinih beljakovin\">Zdravstvene koristi sirotkinih beljakovin<\/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\/sirotkine-beljakovine-in-njihov-vpliv-na-rast-misic-hujsanje-in-zdravje\/#Kdaj_piti_beljakovine_sirotke_v_prahu\" title=\"Kdaj piti beljakovine sirotke v prahu?\">Kdaj piti beljakovine sirotke v prahu?<\/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.si\/blog\/sirotkine-beljakovine-in-njihov-vpliv-na-rast-misic-hujsanje-in-zdravje\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ve\u010dina ljudi misli, da so <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sirotkine beljakovine<\/strong><\/a> pra\u0161ek, ki ga \u0161portniki zme\u0161ajo z vodo in pijejo po vadbi za &#8220;rast mi\u0161ic&#8221;. To je seveda res, vendar manj ljudi ve, da je ta predstava precej podcenjujo\u010da za to, kaj lahko te beljakovine naredijo. Ne le, da so lahko koristne za ljudi, ki ne telovadijo, ampak imajo tudi \u0161tevilne koristi za zdravje. V dana\u0161njem \u010dlanku boste izvedeli, katere so te.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_so_sirotkine_beljakovine\"><\/span><strong>Kaj so sirotkine beljakovine?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sirotka<\/strong> je teko\u010dina, ki nastane kot odpadni produkt pri proizvodnji <strong>sira<\/strong>. Vsebuje <strong>sirotkine beljakovine<\/strong>, ki predstavljajo pribli\u017eno 20 % vsebnosti mle\u010dnih beljakovin. Preostalih 80 % beljakovin v mleku predstavljajo kazeinske beljakovine. Z dodajanjem encimov mleku se kazein spremeni v trdno obliko, sirotka ostane, nato pa z drugimi ne\u017enimi tehnolo\u0161kimi postopki nastanejo <strong>sirotkine beljakovine<\/strong>. <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<h3 class=\"wp-block-heading\"><strong>Vrste sirotkinih beljakovin<\/strong><\/h3>\n\n\n\n<p>Obstajajo tri vrste sirotkinih beljakovin, ki se razlikujejo po okusu, absorpciji, pa tudi po vsebnosti beljakovin, laktoze in ma\u0161\u010dob.<\/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><a href=\"https:\/\/gymbeam.si\/proteinski-koncentrati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koncentrat sirotkinih beljakovin<\/a> (WPC):<\/strong> Ta vrsta sirotkinih beljakovin je najbolj znana in najbolje prodajana. Obi\u010dajno vsebuje <strong>70-80 % beljakovin<\/strong>, pribli\u017eno 3 % ma\u0161\u010dob in 4-6 % laktoze.<\/li><li><strong><a href=\"https:\/\/gymbeam.si\/proteinski-izolati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Izolat sirotkinih beljakovin<\/a> (WPI)<\/strong>: Izolat je izdelan iz zgoraj navedenega koncentrata, ki se dodatno filtrira. Rezultat je <strong>ve\u010dji dele\u017e beljakovin (80 % ali ve\u010d)<\/strong> ter <strong>manj\u0161i dele\u017e ma\u0161\u010dob in laktoze<\/strong>. To vrsto sirotkinih beljakovin cenijo predvsem tisti, ki na primer te\u017eko prebavljajo laktozo, ali \u0161portniki, ki i\u0161\u010dejo naj\u010distej\u0161i mo\u017eni vir beljakovin.<\/li><li><span style=\"text-align: inherit\"><strong><a href=\"https:\/\/gymbeam.si\/hidrolizirani-proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hidrolizat sirotkinih beljakovin<\/a> (WPH):<\/strong> Hidrolizat nastaja pri razli\u010dnih postopkih, pri katerih se dolge beljakovinske verige razgradijo na manj\u0161e dele (peptide). Zaradi tega je hidrolizat <strong>hitro prebavljiv<\/strong>. Vsebnost beljakovin je <strong>70-85 %<\/strong>. <\/span><span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d o vrstah sirotkinih beljakovin, preberite na\u0161 \u010dlanek z naslovom <strong><a href=\"https:\/\/gymbeam.si\/blog\/katere-beljakovine-izbrati-sirotkin-koncentrat-izolat-ali-hidrolizat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Katere beljakovine izbrati? sirotkin koncentrat, izolat ali hidrolizat?<\/a><\/strong><\/p>\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\/2022\/07\/13-60-1124x749.jpg\" alt=\"Vrste sirotkinih beljakovin\" class=\"wp-image-385786\" width=\"843\" height=\"562\" title=\"Vrste sirotkinih beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/13-60-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/13-60-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/13-60-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/13-60-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdravstvene_koristi_sirotkinih_beljakovin\"><\/span><strong>Zdravstvene koristi sirotkinih beljakovin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Podpirajo rast in vzdr\u017eevanje mi\u0161i\u010dne mase<\/strong><\/h3>\n\n\n\n<p>Sirotkine beljakovine so eden od <strong>najkakovostnej\u0161ih virov<\/strong> beljakovin. Vsebuje vse <a href=\"https:\/\/gymbeam.si\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>esencialne aminokisline (EAA)<\/strong><\/a>, tj. tiste, ki jih na\u0161e telo ne more proizvesti samo, temve\u010d jih mora prejeti s <strong>hrano<\/strong>. \u010ce v prehrani ni dovolj EAA, telo ne more ustvariti vseh potrebnih beljakovin za proizvodnjo hormonov, imunskih celic ali mi\u0161i\u010dne mase. <span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Kak\u0161na je kakovost sirotkinih beljakovin?<\/strong><\/h4>\n\n\n\n<p>Kakovost beljakovin se ocenjuje na primer z <strong>metodo Amino Acid Score Method &#8211; AAS<\/strong>, ki primerja vsebnost esencialnih aminokislin v opazovani beljakovini s tako imenovano <strong>referen\u010dno beljakovino<\/strong>, ki jo je dolo\u010dila Svetovna zdravstvena organizacija (WHO). Nekoliko natan\u010dnej\u0161a metoda je tako imenovana metoda <strong>PDCAAS<\/strong> (<em><strong>Protein Digestibility-Corrected Amino Acid Score<\/strong><\/em>), ki upo\u0161teva tudi prebavljivost beljakovin. <strong>Sirotkine beljakovine sirotke imajo oceno 1<\/strong>, kar je najvi\u0161ja mo\u017ena vrednost. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sirotkine beljakovine so bogate s <strong>hitro absorbljivimi razvejanimi aminokislinami (BCAA)<\/strong>. Posebno pomembno vlogo ima aminokislina <a href=\"https:\/\/gymbeam.si\/l-levcin-instant-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>levcin<\/strong><\/a>, ki spro\u017ei tvorbo mi\u0161i\u010dnih beljakovin (<strong>proteosintezo<\/strong>). Proteosintezo najbolje spodbudi odmerek 20-40 g beljakovin, ki morajo vsebovati 1-3 g levcina. \u010ce \u017eelite dose\u010di <a href=\"https:\/\/gymbeam.si\/sportna-prehrana\/prehranska-dopolnila-glede-na-cilj\/izgradnja-misicne-mase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rast mi\u0161i\u010dne mase<\/strong><\/a>, lahko na za\u010detku zadostuje \u017ee samo <strong>pove\u010danje vnosa beljakovin<\/strong>. Vendar je kombinacija s treningom za mo\u010d veliko u\u010dinkovitej\u0161a (in potrebna za znatno rast mi\u0161ic).<span style=\"color: #ff6600\" class=\"tadv-color\"> [5,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Sirotkine beljakovine so koristne za vse, tudi za ne\u0161portnike<\/strong><\/h4>\n\n\n\n<p>Redno u\u017eivanje sirotkinih beljakovin lahko cenijo tudi ljudje, ki si prizadevajo <strong>ohraniti mi\u0161i\u010dno maso, medtem ko huj\u0161ajo<\/strong>, ali starej\u0161i ljudje, pri katerih obstaja tveganje, da jo bodo hitreje izgubili. Beljakovine so bistvene za ohranjanje mi\u0161i\u010dne mase v starosti, njihovo zadostno u\u017eivanje pa zagotavlja bolj\u0161e delovanje telesa in kakovost \u017eivljenja. <strong>Sirotkine beljakovine<\/strong>, ki so lahko prebavljive in znatno spodbujajo proteosintezo, lahko starej\u0161im ljudem pomagajo v boju proti <strong>sarkopeniji<\/strong> (izguba mi\u0161i\u010dne mase in mi\u0161i\u010dne mo\u010di, ki se z nara\u0161\u010dajo\u010do starostjo stopnjuje). <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite beljakovine spremeniti v <strong>obilen prigrizek<\/strong> z ve\u010djo energijsko vrednostjo, jih lahko zme\u0161ate z <strong>mlekom<\/strong> ali na primer <strong>rastlinskim napitkom<\/strong> (ri\u017e, oves itd.). \u010ce sirotkine beljakovine pijete po \u0161portni aktivnosti, pa bo koristneje, \u010de jih zme\u0161ate samo z vodo. Ve\u010d o tem si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljse-beljakovine-v-prahu-za-hujsanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Je bolje piti beljakovinski napitek z vodo ali mlekom<\/a><\/strong>?<\/p>\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\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Sirotkine beljakovine in rast mi\u0161ic\" class=\"wp-image-385801\" width=\"843\" height=\"562\" title=\"Sirotkine beljakovine in rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Imajo visoko sposobnost nasi\u010denje in zmanj\u0161ujejo apetit<\/strong><\/h3>\n\n\n\n<p><strong>Beljakovine<\/strong> imajo v primerjavi z ma\u0161\u010dobami in ogljikovimi hidrati <strong>najve\u010djo sposobnost nasi\u010denja<\/strong>. Vendar sirotkine beljakovine povzro\u010dajo \u0161e ve\u010dji ob\u010dutek sitosti kot drugi viri beljakovin (meso, stro\u010dnice itd.). Na ob\u010dutek lakote in sitosti ne vplivata le polnost \u017eelodca, temve\u010d tudi hormoni, ki se spro\u0161\u010dajo kot <strong>odziv na zau\u017eito hrano<\/strong>. U\u017eivanje beljakovin spodbuja spro\u0161\u010danje \u017eelod\u010dnih peptidov, kot sta <strong>holecistokinin<\/strong> ali <strong>GLP-1<\/strong> (glukagonu podoben peptid 1), ki povzro\u010dajo ob\u010dutek sitosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[9,12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Visoka vsebnost razvejanih aminokislin in njihova <strong>hitra absorpcija<\/strong> verjetno vplivata na hitrej\u0161i ob\u010dutek sitosti po zau\u017eitju beljakovin sirotke v primerjavi z drugimi viri beljakovin. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/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<h3 class=\"wp-block-heading\"><strong>3. So dober prijatelj pri huj\u0161anju<\/strong><\/h3>\n\n\n\n<p>Ko posku\u0161ate shuj\u0161ati, je koristna vsaka malenkost, ki vam pomaga prena\u0161ati zmanj\u0161ano prehrano. Kot smo \u017ee pojasnili, imajo beljakovine sirotke ve\u010d lastnosti, zaradi katerih so <strong>primerno \u017eivilo za dieto<\/strong>.<\/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>Zaradi <strong>visoke nasi\u010denosti in u\u010dinkov, ki zmanj\u0161ujejo apetit<\/strong>, vam lahko pomaga vzdr\u017eevati manj\u0161i vnos energije, ne da bi vas skrbelo, da boste la\u010dni.<\/li><li>Pri huj\u0161anju obstaja tveganje, da izgubite tako ma\u0161\u010dobo kot mi\u0161i\u010dno maso. Beljakovine sirotke ne pomagajo le pri <strong>ohranjanju mi\u0161ic<\/strong>, ampak tudi podpirajo njihovo rast.<\/li><li>Ve\u010dji kot je dele\u017e mi\u0161i\u010dne mase, vi\u0161ji je va\u0161 <strong>osnovni oz. bazalni metabolizem<\/strong> (koli\u010dina energije, ki jo potrebujete samo za vzdr\u017eevanje osnovnih \u017eivljenjskih funkcij).<\/li><li><strong>Beljakovine imajo med vsemi makrohranili tudi najve\u010dji termi\u010dni u\u010dinek (15-30 %)<\/strong>, kar pomeni, da se med njihovo <strong>prebavo<\/strong> porabi najve\u010d energije. Ko zau\u017eijete 100 kcal v obliki beljakovin, se med prebavo porabi do 15-30 kcal. Ve\u010dji dele\u017e beljakovin v prehrani torej <strong>pove\u010da porabo energije<\/strong>. Vendar ne pozabite, da je pomembna raznolika in uravnote\u017eena prehrana, ki vsebuje vsa makrohranila (ogljikovi hidrati, beljakovine, ma\u0161\u010dobe). <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljse-beljakovine-v-prahu-za-hujsanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izbrati najbolj\u0161e beljakovine za huj\u0161anje<\/a><\/strong> vam bo pomagal izbrati prave beljakovine za va\u0161o prehrano.<\/p>\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\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-1124x749.jpg\" alt=\"Sirotkine beljakovine in huj\u0161anje\" class=\"wp-image-385817\" width=\"843\" height=\"562\" title=\"Sirotkine beljakovine in huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Podpirajo imunski sistem<\/strong><\/h3>\n\n\n\n<p>Zadosten vnos beljakovin je osnova za <strong>pravilno delovanje imunskega sistema<\/strong>, saj so tako kot mi\u0161i\u010dne celice tudi imunske celice in druge sestavine imunskega sistema sestavljene iz beljakovin. Sirotkine beljakovine sirotke so vir visokokakovostnih <strong>beljakovin<\/strong> in vseh prej omenjenih <strong>esencialnih aminokislin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar sirotkine beljakovine niso koristne le za odpornost kot gradbeni material, ampak imajo tudi razli\u010dne <strong>imunolo\u0161ke u\u010dinke<\/strong>. <strong>Imunoglobulini<\/strong> \u0161\u010ditijo telo pred virusi in bakterijami ter na primer nevtralizirajo toksine. <strong>\u03b2-laktoglobulin<\/strong>, beljakovina, ki predstavlja najve\u010dji del beljakovin v sirotki (55-65 %), lahko podpira nastajanje imunskih celic v vranici. <strong>\u03b1-laktalbumini<\/strong> peptidi vplivajo na delovanje imunskih celic B in T. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Imajo antioksidativne u\u010dinke<\/strong><\/h3>\n\n\n\n<p>Z rednim u\u017eivanjem sirotkinih beljakovin lahko zdravje telesa okrepimo z njihovimi <strong>antioksidativnimi u\u010dinki<\/strong>. Antioksidanti uni\u010dujejo in <strong>nevtralizirajo proste radikale<\/strong>, ki v prevelikih koli\u010dinah po\u0161kodujejo celice in povzro\u010dajo oksidativni stres. To pove\u010duje tveganje za nastanek raka, ateroskleroze, sladkorne bolezni ali drugih bolezni. V sirotkinih beljakovinah ima ve\u010d <strong>bioaktivnih snovi<\/strong> antioksidativni u\u010dinek, na primer <strong>laktoferin<\/strong> ali <strong>laktoperooksidaza<\/strong>. Sirotkine beljakovine podpirajo tudi delovanje glutation peroksidaze, ki je eden najpomembnej\u0161ih antioksidativnih sistemov v telesu. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,7,14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Laktoferin ima tudi <strong>protimikrobni<\/strong> u\u010dinek (predvsem <strong>antibakterijski<\/strong>), saj je sposoben vezati \u017eelezo v \u0161kodljive (patogene) mikroorganizme in tako prepre\u010diti njihovo razmno\u017eevanje. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,8]<\/span><\/p>\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\/2022\/07\/IMG_5716-1124x749.jpeg\" alt=\"Vpliv sirotkinih beljakovin na zdravje\" class=\"wp-image-385834\" width=\"843\" height=\"562\" title=\"Vpliv sirotkinih beljakovin na zdravje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_5716-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_5716-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_5716-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_5716-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Pomaga pri zni\u017eevanju krvnega tlaka<\/strong><\/h3>\n\n\n\n<p>Pri visokem krvnem tlaku (<strong>hipertenziji<\/strong>) je ena od mo\u017enosti zdravljenja uporaba tako imenovanih <strong>zaviralcev ACE<\/strong>, ki prepre\u010dujejo zo\u017eenje krvnih \u017eil. Zaviralci ali inhibitorji ACE zavirajo delovanje tako imenovanega angiotenzinske konvertaze (ACE), ki prispeva k kr\u010denju krvnih \u017eil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razli\u010dni <strong>peptidi<\/strong>, kot so <strong>\u03b1-laktalbumin, \u03b2-laktoglobulin<\/strong> ali <strong>BSA<\/strong> (goveji serumski albumin), delujejo kot zaviralci ACE v sirotkinih beljakovinah. Redno u\u017eivanje <strong>20 g<\/strong> beljakovin sirotke lahko zelo pozitivno vpliva na zni\u017eevanje krvnega tlaka. <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=\"wp-block-heading\"><strong>7. Lahko pomaga zni\u017eati raven sladkorja v krvi<\/strong><\/h3>\n\n\n\n<p>Ne le ogljikovi hidrati, ampak tudi beljakovine povzro\u010dajo izlo\u010danje <strong>inzulina<\/strong>, hormona, ki zni\u017euje raven sladkorja v krvi (glikemija). Ker se beljakovine sirotke hitro absorbirajo, se raven inzulina po njihovem zau\u017eitju pove\u010da hitreje kot po drugih virih beljakovin. Zaradi tega beljakovine sirotke pomagajo <strong>zni\u017eati raven sladkorja v krvi po jedi<\/strong>. Tako so lahko koristne za ljudi s sladkorno boleznijo tipa 2 (DM2), pa tudi za zdrave ljudi, ki bi radi prepre\u010dili to bolezen. <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<p>Dodajanje beljakovin v prahu hrani (na primer sirotkinih beljakovin ovsenim ka\u0161am) <strong>upo\u010dasni absorpcijo ogljikovih hidratov v kri<\/strong>.&nbsp;To je koristno tudi za zdrave ljudi, ki nimajo sladkorne bolezni, saj se po obroku, bogatem z ogljikovimi hidrati, raven sladkorja v krvi vsake osebe pove\u010da. Bolj in hitreje se bo zvi\u0161al, hitreje bo padel, kar lahko povzro\u010di lakoto in <strong>\u017eeljo po sladkem<\/strong>.&nbsp;S kombiniranjem ogljikovih hidratov z beljakovinami lahko te \u017eelje zlahka prepre\u010dite.<\/p>\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\/2022\/07\/IMG_9869-1124x749.jpg\" alt=\"Kdaj je najbolj\u0161i \u010das za pitje sirotkinih beljakovin v prahu?\" class=\"wp-image-385887\" width=\"843\" height=\"562\" title=\"Kdaj je najbolj\u0161i \u010das za pitje sirotkinih beljakovin v prahu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_9869-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_9869-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_9869-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_9869-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdaj_piti_beljakovine_sirotke_v_prahu\"><\/span><strong>Kdaj piti beljakovine sirotke v prahu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Uporablja se lahko v primerih, ko je potreben ve\u010dji vnos beljakovin. Pri <strong><a href=\"https:\/\/gymbeam.si\/za-hujsanje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">redukcijski dieti<\/a><\/strong>, pri <strong>pridobivanju mi\u0161i\u010dne mase<\/strong> ali v primeru <strong>bolezni<\/strong>, pravzaprav kadar koli je treba pove\u010dati koli\u010dino beljakovin v prehrani. Primeren je tudi za prehrano <strong>starej\u0161ih ljudi<\/strong>, ki sku\u0161ajo ohraniti mi\u0161i\u010dno maso.<\/li><li>Je primeren beljakovinski dodatek, \u010de ga iz kakr\u0161negakoli razloga ne morete zau\u017eiti v obliki trdne hrane.<\/li><li>Sirotkine beljakovine so lahko tudi primeren nadomestek za trdo hrano, kadar nimate \u010dasa in morate obrok popiti ali kadar iz razli\u010dnih razlogov ne morete zau\u017eiti trde hrane.<\/li><li>Nenazadnje so sirotkine beljakovine zaradi svoje dobre prebavljivosti dobrodo\u0161le za ljudi z razli\u010dnimi prebavnimi te\u017eavami (ki niso povezane z u\u017eivanjem mleka in mle\u010dnih beljakovin).<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o drugih vrstah \u017eivalskih in rastlinskih beljakovin, si preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-prave-beljakovine-za-hujsanje-ali-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izbrati prave beljakovine za huj\u0161anje ali rast mi\u0161ic?<\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span><strong>Kaj bi si morali zapomniti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sirotkine beljakovine so odli\u010dno prehransko dopolnilo, ki ima svoje mesto ne le v prehrani \u0161portnikov. Ljudem, ki <strong>posku\u0161ajo shuj\u0161ati<\/strong>, lahko pomagajo ohranjati mi\u0161i\u010dno maso in hkrati olaj\u0161a dieto, saj povzro\u010da ve\u010dji ob\u010dutek sitosti. Sirotkine beljakovine lahko v svoji prehrani uporabljajo tako \u0161portniki kot tudi ne\u0161portniki, da izkoristijo njihove pozitivne u\u010dinke na <strong>rast mi\u0161i\u010dne mase<\/strong>, pa tudi na <strong>krvni tlak<\/strong>, odpornost ali <strong>raven sladkorja v krvi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali so sirotkine beljakovine \u0161e del va\u0161e redne prehrane? \u010ce je bil \u010dlanek za vas koristen in ste se nau\u010dili nekaj novega, ga delite s prijatelji in raz\u0161irite informacije o koristih sirotkinih beljakovin za zdravje.<\/p>\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\/whey-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey 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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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","protected":false},"excerpt":{"rendered":"<p>Kak\u0161ni so u\u010dinki sirotkinih beljakovin? Poleg tega, da vam pomagajo pri pridobivanju mi\u0161ic in huj\u0161anju, imajo tudi nekatere ugodne u\u010dinke na va\u0161e zdravje. Odkrijte vse zdravstvene koristi tega prehranskega dopolnila.<\/p>\n","protected":false},"author":156,"featured_media":385766,"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":[118],"tags":[7131,6375,7191,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-386974","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-beljakovine-v-prahu","9":"tag-hujsanje","10":"tag-rast-misicne-mase-sl","11":"tag-zdravje","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>Sirotkine beljakovine in njihov vpliv na rast mi\u0161ic, huj\u0161anje in zdravje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako sirotkine beljakovine vplivajo na zdravje? 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