{"id":387780,"date":"2022-09-02T07:32:00","date_gmt":"2022-09-02T05:32:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=387780"},"modified":"2022-09-09T08:22:22","modified_gmt":"2022-09-09T06:22:22","slug":"proteinele-din-zer-si-efectele-lor-asupra-dezvoltarii-musculare-scaderii-in-greutate-si-sanatatii","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/proteinele-din-zer-si-efectele-lor-asupra-dezvoltarii-musculare-scaderii-in-greutate-si-sanatatii\/","title":{"rendered":"Proteinele din zer \u0219i efectele lor asupra dezvolt\u0103rii musculare, sc\u0103derii \u00een greutate \u0219i s\u0103n\u0103t\u0103\u021bii"},"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\/proteinele-din-zer-si-efectele-lor-asupra-dezvoltarii-musculare-scaderii-in-greutate-si-sanatatii\/#Ce_este_proteina_din_zer\" title=\"Ce este proteina din zer?\">Ce este proteina din zer?<\/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\/proteinele-din-zer-si-efectele-lor-asupra-dezvoltarii-musculare-scaderii-in-greutate-si-sanatatii\/#Beneficiile_proteinelor_din_zer_asupra_sanatatii\" title=\"Beneficiile proteinelor din zer asupra s\u0103n\u0103t\u0103\u021bii\">Beneficiile proteinelor din zer asupra s\u0103n\u0103t\u0103\u021bii<\/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\/proteinele-din-zer-si-efectele-lor-asupra-dezvoltarii-musculare-scaderii-in-greutate-si-sanatatii\/#Cand_este_indicat_sa_consumati_proteine_din_zer\" title=\"C\u00e2nd este indicat s\u0103 consuma\u021bi proteine din zer?\">C\u00e2nd este indicat s\u0103 consuma\u021bi proteine din zer?<\/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\/proteinele-din-zer-si-efectele-lor-asupra-dezvoltarii-musculare-scaderii-in-greutate-si-sanatatii\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Majoritatea persoanelor cred c\u0103 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinele din zer<\/strong><\/a>&nbsp;sunt o pudr\u0103 pe care sportivii o amestec\u0103 cu ap\u0103 \u0219i o beau dup\u0103 antrenament pentru a-\u0219i \u201edezvolta mu\u0219chii\u201d. Acest lucru este, desigur, adev\u0103rat, dar \u0219i mai pu\u021bini oameni \u0219tiu c\u0103 aceast\u0103 no\u021biune subestimeaz\u0103 semnificativ ceea ce pot face de fapt proteinele din zer. Acestea nu numai c\u0103 pot fi utile pentru persoanele sedentare, \u00eens\u0103 au \u0219i un num\u0103r mare de beneficii pentru s\u0103n\u0103tate. \u00cen articolul de ast\u0103zi, ve\u021bi afla care sunt acestea.<\/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=\"Ce_este_proteina_din_zer\"><\/span><strong>Ce este proteina din zer?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Zerul<\/strong> este un lichid produs ca de\u0219eu \u00een timpul produc\u021biei de <strong>br\u00e2nzeturi<\/strong>. Acesta con\u021bine <strong>proteine din zer<\/strong>, ce reprezint\u0103 aproximativ 20% din con\u021binutul de proteine din lapte. Restul de 80% din proteinele din lapte sunt proteine de cazein\u0103. Prin ad\u0103ugarea de enzime \u00een lapte, cazeina se transform\u0103 \u00eentr-o form\u0103 solid\u0103, zerul r\u0103m\u00e2ne, iar apoi, prin alte procese tehnologice bl\u00e2nde, se formeaz\u0103 <strong>proteinele din zer<\/strong>.&nbsp;<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>Tipuri de proteine din zer<\/strong><\/h3>\n\n\n\n<p>Exist\u0103 trei tipuri de proteine din zer, iar fiecare dintre acestea difer\u0103 ca gust, capacitate de absorb\u021bie, dar \u0219i prin con\u021binutul de proteine, lactoz\u0103 sau gr\u0103simi.<\/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><a href=\"https:\/\/gymbeam.ro\/concentrate-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Concentratul de proteine din zer<\/strong><\/a>&nbsp;<strong>(WPC)<\/strong>:&nbsp;Acest tip de proteine din zer este cel mai cunoscut \u0219i cel mai bine v\u00e2ndut. Con\u021bine de obicei <strong>70-80% proteine<\/strong>, aprox. 3% gr\u0103simi \u0219i 4-6% lactoz\u0103.<\/li><li><a href=\"https:\/\/gymbeam.ro\/izolati-proteici\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Izolatul de proteine din zer<\/strong><\/a>&nbsp;<strong>(WPI)<\/strong>:&nbsp;Izolatul este f\u0103cut din concentratul men\u021bionat mai sus, care este supus unei filtr\u0103ri suplimentare. Rezultatul este <strong>o propor\u021bie mai mare de proteine (80% sau mai mult)&nbsp;<\/strong>\u0219i o <strong>propor\u021bie mai mic\u0103 de gr\u0103simi <\/strong>\u0219i <strong>lactoz\u0103<\/strong>. Acest tip de proteine din zer este apreciat \u00een principal de c\u0103tre cei care au dificult\u0103\u021bi \u00een digerarea lactozei sau de c\u0103tre sportivii care caut\u0103 cea mai pur\u0103 surs\u0103 de proteine.<\/li><li><span style=\"text-align: inherit\"><a href=\"https:\/\/gymbeam.ro\/proteine-hidrolozate\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hidrolizatul de proteine din zer<\/strong><\/a>&nbsp;<strong>(WPH)<\/strong>: Hidrolizatul este produs prin diferite procese care descompun lan\u021burile lungi de proteine \u00een sec\u021biuni mai mici (peptide). Acest lucru face ca hidrolizatul s\u0103 fie <strong>rapid digerabil<\/strong>. Con\u021binutul de proteine este&nbsp;<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>Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi informa\u021bii mai detaliate despre tipurile de proteine din zer, citi\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-proteine-sa-alegem-izolat-hidrolizat-sau-concentrat-proteic-din-zer\/\" target=\"_blank\" aria-label=\"Ce proteine s\u0103 alegem? izolat, hidrolizat sau concentrat proteic din zer? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce proteine s\u0103 alegem? izolat, hidrolizat sau concentrat proteic din zer?<\/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=\"Tipuri de proteine din zer\" class=\"wp-image-385786\" width=\"843\" height=\"562\" title=\"Tipuri de proteine din zer\" 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=\"Beneficiile_proteinelor_din_zer_asupra_sanatatii\"><\/span><strong>Beneficiile proteinelor din zer asupra s\u0103n\u0103t\u0103\u021bii<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Sus\u021bin dezvoltarea \u0219i men\u021binerea masei musculare<\/strong><\/h3>\n\n\n\n<p>Proteinele din zer sunt una dintre sursele de proteine de <strong>cea mai \u00eenalt\u0103 calitate<\/strong>. Acestea con\u021bin to\u021bi <a href=\"https:\/\/gymbeam.ro\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>aminoacizii esen\u021biali (EAA)<\/strong><\/a>, adic\u0103 cei pe care corpul uman <strong>nu \u00eei poate produce de unul singur<\/strong>, dar trebuie s\u0103 \u00eei primeasc\u0103 prin&nbsp;<strong>alimenta\u021bie<\/strong>. Dac\u0103 nu primi\u021bi suficien\u021bi aminoacizi esen\u021biali EAA prin alimenta\u021bie, organismul nu poate crea toate proteinele necesare pentru producerea de hormoni, celule imunitare sau mas\u0103 muscular\u0103. <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>Care este calitatea proteinelor din zer?&nbsp;<\/strong><\/h4>\n\n\n\n<p>Calitatea proteinelor este evaluat\u0103, spre exemplu, prin utilizarea <strong>metodei de scor a aminoacizilor (AAS)<\/strong>, care compar\u0103 con\u021binutul de aminoacizi esen\u021biali din proteina observat\u0103 cu a\u0219a-numita <strong>protein\u0103 de referin\u021b\u0103<\/strong> definit\u0103 de Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii (OMS). O metod\u0103 pu\u021bin mai precis\u0103 este a\u0219a-numita&nbsp; <strong>PDCAAS<\/strong> <em><strong>(Protein Digestibility-Corrected Amino Acid Score)<\/strong><\/em>, care ia \u00een considerare \u0219i <strong>digestibilitatea<\/strong> proteic\u0103. <strong>Proteina din zer are un scor de 1<\/strong>, care este cea mai mare valoare posibil\u0103. <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>Proteina din zer este bogat\u0103 \u00een <strong>aminoacizi cu lan\u021buri ramificate<\/strong> (BCAA) care se absorb rapid. Un rol deosebit de important \u00eel joac\u0103 aminoacidul numit <a href=\"https:\/\/gymbeam.ro\/l-leucina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>leucin\u0103<\/strong><\/a>, care declan\u0219eaz\u0103 formarea proteinelor musculare (<strong>proteosintez\u0103<\/strong>). Proteosinteza este stimulat\u0103 cel mai bine de o doz\u0103 de 20-40 g de proteine, care ar trebui s\u0103 con\u021bin\u0103 1-3 g de leucin\u0103. Dac\u0103 dori\u021bi s\u0103 <a href=\"https:\/\/gymbeam.ro\/pentru-cresterea-muschilor\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ob\u021bine\u021bi o cre\u0219tere a masei musculare<\/a>, <strong>o cre\u0219tere a aportului de proteine<\/strong> poate fi suficient\u0103 la \u00eenceput. Cu toate acestea, combinarea acestuia cu antrenamentul de for\u021b\u0103 este mult mai eficient\u0103 (\u0219i necesar\u0103 pentru o dezvoltare semnificativ\u0103 a masei musculare).<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>Proteinele din zer sunt benefice pentru toat\u0103 lumea, inclusiv pentru persoanele non-sportive<\/strong><\/h4>\n\n\n\n<p>Consumul regulat de proteine din zer poate fi apreciat \u0219i de persoanele care \u00eencearc\u0103 s\u0103-\u0219i men\u021bin\u0103 masa muscular\u0103 \u00een timpul <strong>procesului de pierdere \u00een greutate<\/strong> sau&nbsp;de c\u0103tre <strong>persoanele \u00een v\u00e2rst\u0103<\/strong>&nbsp;ce risc\u0103 s\u0103 o piard\u0103&nbsp;<strong>mai repede<\/strong>. Proteinele sunt esen\u021biale pentru <strong>men\u021binerea masei musculare la b\u0103tr\u00e2ne\u021be<\/strong>, iar aportul lor corespunz\u0103tor asigur\u0103 <strong>o mai bun\u0103 func\u021bionare a organismului<\/strong> \u0219i o<strong> calitate mai ridicat\u0103 a vie\u021bii<\/strong>. Proteina din zer, care este <strong>u\u0219or digerabil\u0103<\/strong> \u0219i <strong>stimuleaz\u0103 semnificativ proteosinteza<\/strong>, poate fi de ajutor persoanelor \u00een v\u00e2rst\u0103 \u00een lupta \u00eempotriva <strong>sarcopeniei<\/strong> (pierderea masei musculare \u0219i a for\u021bei musculare care se agraveaz\u0103 odat\u0103 cu procesul de \u00eemb\u0103tr\u00e2nire). <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>Dac\u0103 vre\u021bi s\u0103 transforma\u021bi proteinele \u00eentr-o <strong>gustare copioas\u0103<\/strong>, cu o valoare energetic\u0103 mai mare, le pute\u021bi amesteca cu&nbsp;<strong>lapte&nbsp;<\/strong>sau, spre exemplu, cu o&nbsp;<strong>b\u0103utur\u0103 vegetal\u0103<\/strong> (orez, ov\u0103z etc.). Cu toate acestea, dac\u0103 alege\u021bi s\u0103 consuma\u021bi proteinele din zer sub form\u0103 lichid\u0103 dup\u0103 activitatea sportiv\u0103, este mai indicat s\u0103 le amesteca\u021bi doar cu ap\u0103. <\/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=\"Proteinele din zer \u0219i dezvoltarea masei musculare\" class=\"wp-image-385801\" width=\"843\" height=\"562\" title=\"Proteinele din zer \u0219i dezvoltarea masei musculare\" 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. Au o capacitate mare de sa\u021bietate \u0219i reduc pofta de m\u00e2ncare<\/strong><\/h3>\n\n\n\n<p><strong>Proteinele au cea mai mare capacitate de sa\u021bietate<\/strong> \u00een compara\u021bie cu gr\u0103simile \u0219i carbohidra\u021bii. Cu toate acestea, proteinele din zer ofer\u0103 o senza\u021bie de sa\u021bietate \u0219i mai mare dec\u00e2t alte surse de proteine (carne, leguminoase etc.). Senza\u021bia de foame \u0219i sa\u021bietate nu sunt afectate doar de c\u00e2t de plin este stomacul, ci \u0219i de hormonii care sunt elibera\u021bi <strong>ca reac\u021bie \u00een urma aportului alimentar<\/strong>. Consumul de proteine sus\u021bine eliberarea de <strong>peptide din stomac<\/strong>, cum ar fi <strong>colecistochinina<\/strong> sau <strong>GLP-1<\/strong> (peptid\u0103 asem\u0103n\u0103toare glucagonului 1), care induc senza\u021bia de sa\u021bietate.&nbsp;<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>Con\u021binutul ridicat de aminoacizi cu lan\u021b ramificat \u0219i <strong>absorb\u021bia lor rapid\u0103<\/strong> au un efect asupra inducerii mai rapide a senza\u021biei de sa\u021biet\u0103\u021bii dup\u0103 consumul de proteine din zer \u00een compara\u021bie cu alte surse de proteine. <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. Sunt foarte utile \u00een procesul de pierdere \u00een greutate<\/strong><\/h3>\n\n\n\n<p>Atunci c\u00e2nd \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi, fiecare lucru minor care v\u0103 ajut\u0103 s\u0103 suporta\u021bi mai u\u0219or reducerea alimenta\u021biei este util. Dup\u0103 cum am explicat mai devreme, proteina din zer are mai multe propriet\u0103\u021bi care o fac <strong>un aliment potrivit pentru o diet\u0103.<\/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>Datorit\u0103 <strong>gradului lor ridicat de sa\u021bietate \u0219i de reducere a poftei de m\u00e2ncare<\/strong>, proteinele v\u0103 pot ajuta s\u0103 <strong>men\u021bine\u021bi un aport redus de energie<\/strong> f\u0103r\u0103 s\u0103 v\u0103 face\u021bi griji c\u0103 ve\u021bi sim\u021bi foame prea cur\u00e2nd dup\u0103 o mas\u0103.<\/li><li>\u00cen timpul procesului de pierdere \u00een greutate, exist\u0103 riscul de a pierde at\u00e2t gr\u0103sime, c\u00e2t \u0219i mas\u0103 muscular\u0103. Proteinele din zer nu numai c\u0103 ajut\u0103 la <strong>men\u021binerea<\/strong> acesteia din urm\u0103, dar sus\u021bin \u0219i <strong>dezvoltarea<\/strong> sa.<\/li><li>Cu c\u00e2t este mai mare propor\u021bia de mas\u0103 muscular\u0103 pe care o ave\u021bi, cu at\u00e2t <strong>metabolismul bazal<\/strong> este mai mare (cantitatea de energie de care ave\u021bi nevoie doar pentru a men\u021bine func\u021biile vitale de baz\u0103).<\/li><li><strong>Proteinele au, de asemenea, cel mai mare efect termic<\/strong> dintre to\u021bi macronutrien\u021bii <strong>(15-30%)<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103,&nbsp;\u00een timpul&nbsp;<strong>digestiei<\/strong>, se consum\u0103 cea mai mare cantitate de energie. Atunci c\u00e2nd consuma\u021bi 100 kcal sub form\u0103 de proteine, \u00een timpul digestiei se ard p\u00e2n\u0103 la 15-30 kcal. O propor\u021bie mai mare de proteine \u00een alimenta\u021bie <strong>spore\u0219te astfel consumul de energie.<\/strong> Totu\u0219i, re\u021bine\u021bi c\u0103 este important\u0103 o alimenta\u021bie variat\u0103 \u0219i echilibrat\u0103, care s\u0103 con\u021bin\u0103 to\u021bi macronutrien\u021bii (carbohidra\u021bi, proteine, gr\u0103simi). <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>Articolul nostru intitulat <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pentru-pierderea-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 alege\u021bi cea mai bun\u0103 pudr\u0103 proteic\u0103 pentru pierderea \u00een greutate?<\/strong><\/a>&nbsp;v\u0103 va ajuta s\u0103 achizi\u021biona\u021bi proteina potrivit\u0103 pentru alimenta\u021bia voastr\u0103.<\/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=\"Proteinele din zer \u0219i pierderea \u00een greutate\" class=\"wp-image-385817\" width=\"843\" height=\"562\" title=\"Proteinele din zer \u0219i pierderea \u00een greutate\" 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. Sus\u021bin sistemul imunitar<\/strong><\/h3>\n\n\n\n<p>Aportul suficient de proteine este baza pentru&nbsp;<strong>func\u021bionarea corect\u0103 a sistemului imunitar<\/strong>, deoarece la fel ca \u0219i celulele musculare, celulele imunitare \u0219i alte componente ale sistemului imunitar sunt formate din&nbsp;<strong>proteine<\/strong>. Proteinele din zer sunt o surs\u0103 de proteine de \u00eenalt\u0103 calitate \u0219i de to\u021bi <strong>aminoacizii esen\u021biali<\/strong> men\u021biona\u021bi anterior.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, proteinele din zer nu sunt benefice numai pentru imunitate ca material de construc\u021bie, ci au \u0219i diverse <strong>efecte imunologice<\/strong>. <strong>Imunoglobulinele<\/strong> protejeaz\u0103 organismul de virusuri \u0219i bacterii \u0219i, spre exemplu, neutralizeaz\u0103 toxinele. <strong>\u03b2-lactoglobulina<\/strong>, care este proteina ce alc\u0103tuie\u0219te cea mai mare parte a proteinelor din zer (55-65%), poate sus\u021bine formarea celulelor imune \u00een splin\u0103. Peptidele de <strong>\u03b1-lactalbumin\u0103<\/strong>&nbsp;influen\u021beaz\u0103 func\u021bia celulelor B \u0219i T imune. <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. Au efecte antioxidante<\/strong><\/h3>\n\n\n\n<p>Prin consumul regulat de proteine din zer, s\u0103n\u0103tatea organismului poate fi sus\u021binut\u0103 de c\u0103tre <strong>efectele sale antioxidante<\/strong>. <strong>Antioxidan\u021bii<\/strong> distrug \u0219i neutralizeaz\u0103 <strong>radicalii liberi<\/strong>, care, \u00een cantit\u0103\u021bi excesive, d\u0103uneaz\u0103 celulelor \u0219i provoac\u0103 stres oxidativ. Acest lucru cre\u0219te riscul de a dezvolta cancer, ateroscleroz\u0103, diabet sau alte boli. \u00cen proteinele din zer, mai multe <strong>substan\u021be bioactive<\/strong> au un efect antioxidant, cum ar fi <strong>lactoferina<\/strong> sau <strong>lactoperoxidaza<\/strong>. Proteina din zer sus\u021bine, de asemenea, activitatea glutation peroxidazei, care este unul dintre cele mai importante sisteme antioxidante din organism.&nbsp;<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>\u00cen plus, lactoferina are un efect <strong>antimicrobian<\/strong> (\u00een principal <strong>antibacterian<\/strong>) datorit\u0103 capacit\u0103\u021bii sale de a lega fierul \u00een microorganismele d\u0103un\u0103toare (patogene) \u0219i de a preveni astfel reproducerea acestora. <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=\"Efectul proteinelor din zer asupra s\u0103n\u0103t\u0103\u021bii\" class=\"wp-image-385834\" width=\"843\" height=\"562\" title=\"Efectul proteinelor din zer asupra s\u0103n\u0103t\u0103\u021bii\" 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. Ajut\u0103 la sc\u0103derea tensiunii arteriale<\/strong><\/h3>\n\n\n\n<p>\u00cen cazul <strong>hipertensiunii<\/strong> arteriale, una dintre op\u021biunile de tratament este utilizarea a\u0219a-numi\u021bilor&nbsp;<strong>inhibitori ECA<\/strong>, care \u00eempiedic\u0103 \u00eengustarea vaselor de s\u00e2nge. Inhibitorii ECA suprim\u0103 func\u021bia a\u0219a-numitei enzime de conversie a angiotensinei (ECA), care contribuie la contrac\u021bia vaselor de s\u00e2nge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Diverse&nbsp;<strong>peptide<\/strong>, cum ar fi&nbsp;<strong>\u03b1-lactalbumina, \u03b2-lactoglobulina sau BSA<\/strong> (albumina seric\u0103 bovin\u0103), ac\u021bioneaz\u0103 ca inhibitori ECA \u00een proteinele din zer. A\u0219adar, consumul regulat a <strong>20 g<\/strong>&nbsp;de proteine din zer&nbsp;poate avea un efect foarte pozitiv asupra sc\u0103derii tensiunii arteriale. <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. Ajut\u0103 la sc\u0103derea nivelului de zah\u0103r din s\u00e2nge<\/strong><\/h3>\n\n\n\n<p>Nu numai carbohidra\u021bii, ci \u0219i proteinele provoac\u0103 secre\u021bia de <strong>insulin\u0103<\/strong>, care este un hormon ce scade nivelul zah\u0103rului din s\u00e2nge (glicemie). Deoarece proteina din zer este absorbit\u0103 rapid, cre\u0219terea nivelului de insulin\u0103 este mai rapid\u0103 dup\u0103 consumul acesteia dec\u00e2t dup\u0103 alte surse de proteine. Datorit\u0103 acestui fapt, proteinele din zer ajut\u0103 la <strong>reducerea nivelului de zah\u0103r din s\u00e2nge dup\u0103 mas\u0103<\/strong>. Acesta poate fi astfel benefic pentru persoanele cu diabet zaharat tip 2 (DM2), precum \u0219i pentru persoanele s\u0103n\u0103toase care ar dori s\u0103 previn\u0103 aceast\u0103 boal\u0103.&nbsp;<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>Ad\u0103ugarea pudrelor proteice \u00een alimente (spre exemplu, proteine din zer \u00een terci de ov\u0103z) <strong>\u00eencetine\u0219te absorb\u021bia carbohidra\u021bilor&nbsp;<\/strong>\u00een s\u00e2nge. Acest lucru este benefic \u0219i pentru <strong>persoanele s\u0103n\u0103toase<\/strong> care nu sufer\u0103 de diabet, deoarece dup\u0103 o mas\u0103 bogat\u0103 \u00een carbohidra\u021bi, nivelul zah\u0103rului din s\u00e2nge al fiec\u0103rei persoane cre\u0219te. Cu c\u00e2t acest nivel se ridic\u0103 mai mult \u0219i mai repede, cu at\u00e2t <strong>mai repede va sc\u0103dea<\/strong>, ceea ce poate provoca <strong>foame<\/strong> \u0219i <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-pofta-de-dulce\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>poft\u0103 de dulciuri<\/strong><\/a>. Combin\u00e2nd carbohidra\u021bii cu proteinele pute\u021bi preveni cu u\u0219urin\u021b\u0103 aceste pofte.<\/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=\"C\u00e2nd este cel mai bun moment s\u0103 consuma\u021bi pulberi proteice din zer?\" class=\"wp-image-385887\" width=\"843\" height=\"562\" title=\"C\u00e2nd este cel mai bun moment s\u0103 consuma\u021bi pulberi proteice din zer?\" 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=\"Cand_este_indicat_sa_consumati_proteine_din_zer\"><\/span><strong>C\u00e2nd este indicat s\u0103 consuma\u021bi proteine din zer?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Acestea pot fi folosite \u00een situa\u021biile \u00een care este nevoie de un aport mai mare de proteine. \u00centr-o <a href=\"https:\/\/gymbeam.ro\/pentru-slabire\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cur\u0103 de sl\u0103bire<\/strong><\/a>, atunci c\u00e2nd vre\u021bi s\u0103 <strong>c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103<\/strong> sau \u00een cazul \u00een care suferi\u021bi de anumite <strong>boli<\/strong>, practic oric\u00e2nd este necesar\u0103 cre\u0219terea cantit\u0103\u021bii de proteine din alimenta\u021bie. De asemenea, sunt potrivite \u0219i pentru <strong>persoanele \u00een v\u00e2rst\u0103<\/strong> care \u00eencearc\u0103 s\u0103-\u0219i men\u021bin\u0103 masa muscular\u0103.<\/li><li>Acesta este un supliment proteic potrivit atunci c\u00e2nd, din orice motiv, nu \u00eel pute\u021bi consuma sub form\u0103 de alimente solide.<\/li><li>Proteinele din zer pot fi, de asemenea, un \u00eenlocuitor potrivit pentru alimente solide atunci c\u00e2nd nu ave\u021bi timp s\u0103 lua\u021bi masa, sau c\u00e2nd nu pute\u021bi consuma alimente solide din diverse motive.<\/li><li>Nu \u00een ultimul r\u00e2nd, datorit\u0103 bunei lor digestibilit\u0103\u021bi, proteinele din zer pot fi apreciate de persoanele care sufere de diverse probleme digestive (nu sunt legate de consumul de lapte \u0219i proteine din lapte).<\/li><\/ol>\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 alte tipuri de proteine animale \u0219i vegetale, citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-proteinele-potrivite-pentru-pierderea-in-greutate-sau-pentru-dezvoltarea-masei-musculare\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Cum s\u0103 alege\u021bi proteina potrivit\u0103 pentru pierderea \u00een greutate sau dezvoltarea masei musculare?<\/strong><\/a><\/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=\"Care_este_concluzia\"><\/span><strong>Care este concluzia?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinele din zer sunt un supliment alimentar excelent ce nu trebuie consumate doar de c\u0103tre persoanele sportive. Acestea pot fi utile \u0219i pentru persoanele care <strong>\u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103<\/strong> sau care doresc s\u0103-\u0219i <strong>men\u021bin\u0103 masa muscular\u0103<\/strong> \u0219i, \u00een acela\u0219i timp, u\u0219ureaz\u0103 curele de sl\u0103bire prin inducerea unei senza\u021bii mai mari de <strong>sa\u021bietate<\/strong>. At\u00e2t sportivii, c\u00e2t \u0219i persoanele sedentare pot introduce proteinele din zer \u00een alimenta\u021bia lor pentru a beneficia de efectele lor pozitive asupra <strong>dezvolt\u0103rii masei musculare<\/strong>, dar \u0219i asupra <strong>tensiunii arteriale<\/strong>, <strong>imunit\u0103\u021bii<\/strong> sau <strong>nivelului de zah\u0103r din s\u00e2nge.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu au devenit \u00eenc\u0103 proteinele din zer o parte din alimenta\u021bia voastr\u0103 obi\u0219uit\u0103? Dac\u0103 articolul nostru de ast\u0103zi v-a fost util \u0219i a\u021bi \u00eenv\u0103\u021bat ceva nou, distribui\u021bi-l \u0219i prietenilor vo\u0219tri \u0219i r\u0103sp\u00e2ndi\u021bi informa\u021biile despre beneficiile proteinelor din zer asupra s\u0103n\u0103t\u0103\u021bii generale.<\/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>Care sunt efectele proteinelor din zer? Pe l\u00e2ng\u0103 faptul c\u0103 v\u0103 ajut\u0103 s\u0103 v\u0103 dezvolta\u021bi masa muscular\u0103 \u0219i s\u0103 sl\u0103bi\u021bi, acestea au \u0219i c\u00e2teva efecte suplimentare benefice asupra s\u0103n\u0103t\u0103\u021bii generale. Descoperi\u021bi-le pe toate \u00een articolul nostru de ast\u0103zi.<\/p>\n","protected":false},"author":156,"featured_media":385764,"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":[71],"tags":[7190,6374,7130,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-387780","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-cresterea-masei-musculare","9":"tag-pierdere-in-greutate","10":"tag-proteine-pulbere","11":"tag-sanatate","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>Proteinele din zer \u0219i efectele lor asupra dezvolt\u0103rii musculare, sc\u0103derii \u00een greutate \u0219i s\u0103n\u0103t\u0103\u021bii - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce efecte au proteinele din zer asupra s\u0103n\u0103t\u0103\u021bii? 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