{"id":405058,"date":"2022-11-29T13:41:16","date_gmt":"2022-11-29T12:41:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=405058"},"modified":"2023-09-01T13:21:20","modified_gmt":"2023-09-01T11:21:20","slug":"visokokakovostne-beljakovine-kako-ugotoviti-kateri-vir-beljakovin-je-najboljsi","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/visokokakovostne-beljakovine-kako-ugotoviti-kateri-vir-beljakovin-je-najboljsi\/","title":{"rendered":"Visokokakovostne beljakovine &#8211; kako ugotoviti, kateri vir beljakovin je najbolj\u0161i?"},"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\/visokokakovostne-beljakovine-kako-ugotoviti-kateri-vir-beljakovin-je-najboljsi\/#Bioloska_razpolozljivost_beljakovin\" title=\"Biolo\u0161ka razpolo\u017eljivost beljakovin\">Biolo\u0161ka razpolo\u017eljivost beljakovin<\/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\/visokokakovostne-beljakovine-kako-ugotoviti-kateri-vir-beljakovin-je-najboljsi\/#Aminokislinski_profil\" title=\"Aminokislinski profil\">Aminokislinski profil<\/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\/visokokakovostne-beljakovine-kako-ugotoviti-kateri-vir-beljakovin-je-najboljsi\/#PDCAAS_in_DIAAS\" title=\"PDCAAS in DIAAS\">PDCAAS in DIAAS<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Beljakovine<\/strong> so pomembna sestavina prehrane, njihovo vsakodnevno u\u017eivanje pa zagotavlja <strong>optimalno delovanje<\/strong> \u0161tevilnih procesov v na\u0161em telesu. Na trgu je na voljo veliko razli\u010dnih virov beljakovin v <strong>rastlinskih ali \u017eivalskih<\/strong> proizvodih, pa tudi v obliki prehranskih dopolnil. Vendar pa kakovost beljakovin v vseh virih ni enaka, zato jo moramo znati oceniti. Pri ocenjevanju kakovosti beljakovin sta bistvena dva osnovna kriterija &#8211; <strong>biolo\u0161ka razpolo\u017eljivost in aminokislinski profil<\/strong>. Na podlagi teh dveh meril sta nastali mednarodni lestvici DIAAS in PDCAAS, ki lahko kompleksno ocenita vire beljakovin in njihov prispevek za \u010dlove\u0161ko telo.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC05102.jpg\" alt=\"Visokokakovostne beljakovine - kako ugotoviti, kateri vir beljakovin je najbolj kakovosten?\" width=\"843\" height=\"562\" title=\"Visokokakovostne beljakovine - kako ugotoviti, kateri vir beljakovin je najbolj kakovosten?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bioloska_razpolozljivost_beljakovin\"><\/span>Biolo\u0161ka razpolo\u017eljivost beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Molekule beljakovin so sestavljene iz <strong>verige aminokislin<\/strong>, ki jih \u010dlove\u0161ko telo uporablja za razli\u010dne namene. Na splo\u0161no telo uporablja pribli\u017eno <strong>20 aminokislin<\/strong>, od katerih je <strong>9 esencialnih<\/strong>. To pomeni, da jih telo ne more proizvesti samo, zato jih je treba vnesti s hrano. Po zau\u017eitju se beljakovine prebavijo v \u017eelodcu in tankem \u010drevesu, kjer se razgradijo na posamezne aminokisline. Organizem jih prilagodi v procesu, imenovanem <strong>sinteza beljakovin<\/strong>. Gre za zelo zapleten proces, vendar lahko telo aminokisline prilagodi tako, da lahko iz njih sestavi uporabne beljakovine. <strong>Biolo\u0161ka razpolo\u017eljivost ali biolo\u0161ka uporabnost torej izra\u017ea, kako dobro lahko telo uporabi beljakovine, ki jih zau\u017eije<\/strong>.<\/span><\/span> <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Biolo\u0161ka razpolo\u017eljivost<\/strong> beljakovin je dolo\u010dena s <strong>tremi<\/strong> meritvami, ki temeljijo na izra\u010dunih du\u0161ika v telesu <span style=\"color: #ff6600\">[2] [9] [10] [11]<\/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>Biolo\u0161ka vrednost beljakovin (BV)<\/strong> &#8211; meri, koliko du\u0161ika iz beljakovin se teoreti\u010dno uporabi v mi\u0161i\u010dnem tkivu.<\/li><li><strong>Neto poraba beljakovin (NPU)<\/strong> &#8211; dolo\u010da dele\u017e aminokislin v prehrani, ki jih telo pretvori v beljakovine.<\/li><li><strong>Du\u0161ikova bilanca (NB)<\/strong> &#8211; lahko je pozitivna, negativna ali ni\u010delna. Pri pozitivni vrednosti se beljakovine v prehrani uporabljajo za izgradnjo mi\u0161ic. Negativna vrednost pomeni, da telo uporablja mi\u0161i\u010dne beljakovine kot vir energije.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niste ljubitelj izra\u010dunov in formul? Meritve BV, NPU in NB temeljijo na <strong>du\u0161iku<\/strong>, ki ga oseba izlo\u010di, in na podlagi tega se dolo\u010di, koliko beljakovin predstavlja. Kon\u010dno \u0161tevilko lahko primerjamo z <strong>zau\u017eitimi beljakovinami<\/strong> in rezultat je biolo\u0161ka uporabnost. Skupna biolo\u0161ka uporabnost vklju\u010duje rezultate BV, NPU in NB. <strong>Najbolj zanimiva vrednost je biolo\u0161ka vrednost beljakovin<\/strong>. <span style=\"color: #ff6600\">[<\/span><span style=\"color: #ff6600\">2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Facetune_06-01-2020-01-26-22.jpg\" alt=\"Visokokakovostne beljakovine - kako ugotoviti, kateri vir beljakovin je najbolj kakovosten?\" width=\"843\" height=\"562\" title=\"Visokokakovostne beljakovine - kako ugotoviti, kateri vir beljakovin je najbolj kakovosten?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Biolo\u0161ka vrednost beljakovin<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">\u010clove\u0161ko telo <strong>beljakovine dobi s hrano<\/strong>, te pa se nato predelajo v prebavnem traktu. Vsaka vrsta <a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovin<\/a> se ne uporablja v enaki meri za izgradnjo mi\u0161ic. <strong>Biolo\u0161ka vrednost (BV)<\/strong> je odstotek hranilnih snovi, ki jih telo lahko uporabi. Izpeljana je iz izra\u010duna vnosa beljakovin, ki ka\u017ee razliko med pove\u010danjem in izlo\u010danjem du\u0161ika. Preprosto povedano, <strong>BV ka\u017ee, kako hitro in dobro lahko telo uporabi zau\u017eite beljakovine<\/strong>.<\/span> <\/span><span 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>Najla\u017eje prebavljiv naravni vir beljakovin so <strong>cela jajca<\/strong>, ki jih organizem lahko uporabi do <strong>94 %<\/strong>. Zato jajcem pripi\u0161emo vrednost 100, vse druge vire beljakovin pa nato primerjamo z jajci. Danes <strong>obstajajo beljakovine v obliki prehranskih dopolnil, ki so la\u017eje in bolje prebavljive kot jajca<\/strong> in imajo zato vrednost ve\u010djo od 100. Med najbolj priljubljenimi sta sirotkin <a href=\"https:\/\/gymbeam.si\/proteinski-koncentrati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koncentrat<\/a> in <a href=\"https:\/\/gymbeam.si\/proteinski-izolati\" class=\"ek-link\">izolat<\/a>. Za bolj\u0161o predstavo vam predstavljamo tabelo z <strong>oceno beljakovin<\/strong> <span style=\"color: #ff6600\">[4]<\/span><span style=\"text-align: inherit\">:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vir beljakovin<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vrednotenje beljakovin BV<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sirotkin izolat<\/td><td class=\"has-text-align-center\" data-align=\"center\">159<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sirotkin koncentrat<\/td><td class=\"has-text-align-center\" data-align=\"center\">104<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jajca (cela)<\/td><td class=\"has-text-align-center\" data-align=\"center\">100<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jajca (samo beljaki)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dje \/ puranje meso<\/td><td class=\"has-text-align-center\" data-align=\"center\">79<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kazein (prehransko dopolnilo)<\/td><td class=\"has-text-align-center\" data-align=\"center\">77<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sojine beljakovine (prehransko dopolnilo)<\/td><td class=\"has-text-align-center\" data-align=\"center\">74<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Riba<\/td><td class=\"has-text-align-center\" data-align=\"center\">70<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Goveje meso (pusto)<\/td><td class=\"has-text-align-center\" data-align=\"center\">69<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kravje mleko<\/td><td class=\"has-text-align-center\" data-align=\"center\">60<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bel ri\u017e<\/td><td class=\"has-text-align-center\" data-align=\"center\">56<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ara\u0161idi<\/td><td class=\"has-text-align-center\" data-align=\"center\">55<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sladka koruza<\/td><td class=\"has-text-align-center\" data-align=\"center\">36<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Krompir (bel)<\/td><td class=\"has-text-align-center\" data-align=\"center\">34<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u017delite vedeti, kak\u0161na je <strong>razlika med sirotkinim koncentratom in izolatom<\/strong>? Vse potrebne informacije o teh virih beljakovin najdete v na\u0161em \u010dlanku &#8211; <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? Koncentrat, izolat ali hidrolizat sirotke<\/a><\/strong>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-535786572_1.jpg\" alt=\"Visokokakovostne beljakovine - kako ugotoviti, kateri vir beljakovin je najbolj kakovosten?\" width=\"843\" height=\"562\" title=\"Visokokakovostne beljakovine - kako ugotoviti, kateri vir beljakovin je najbolj kakovosten?\"\/><\/figure><\/div>\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=\"Aminokislinski_profil\"><\/span>Aminokislinski profil<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee omenili, so <strong>beljakovinske molekule<\/strong> sestavljene iz <strong>verig aminokislin<\/strong>. Nekatere od njih telo ustvari samo, druge pa prevzame iz prehrane. Vrsto aminokislin, ki jih telo ne more sintetizirati, imenujemo <strong>esencialne<\/strong>. Med njimi je 9 aminokislin <span style=\"color: #ff6600\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Levcin<\/li><li>Izolevcin<\/li><li>Valin<\/li><li>Histidin<\/li><li>Lizin<\/li><li>Metionin<\/li><li>Fenilalanin<\/li><li>Treonin<\/li><li>Triptofan<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najpomembnej\u0161e aminokisline za rast in vzdr\u017eevanje mi\u0161i\u010dne mase so tako imenovane <strong>razvejane aminokisline <a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/strong>. Te vklju\u010dujejo <strong>levcin, izolevcin in valin<\/strong>, pri \u010demer ima levcin najpomembnej\u0161i anaboli\u010dni u\u010dinek. Zelo pomembno merilo za izbiro vira beljakovin je <strong>aminokislinski profil<\/strong>, ki predstavlja vsebnost aminokislin v beljakovini. Za bolj\u0161o orientacijo vam predstavljamo preglednico s pregledom vsebnosti aminokislin v razli\u010dnih <strong>beljakovinskih virih<\/strong> in njihovim <strong>priporo\u010denim dnevnim odmerkom<\/strong> za \u010dloveka. <span 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<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\">mg\/kg\/day*<\/th><th class=\"has-text-align-center\" data-align=\"center\">mle\u010dne mg\/g beljakovine<\/th><th class=\"has-text-align-center\" data-align=\"center\">grahove mg\/g beljakovine<\/th><th class=\"has-text-align-center\" data-align=\"center\">ri\u017eeve mg\/g beljakovine<\/th><th class=\"has-text-align-center\" data-align=\"center\">sojine mg\/g beljakovine<\/th><th class=\"has-text-align-center\" data-align=\"center\">sirotkine mg\/g beljakovine<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Histidin<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><td class=\"has-text-align-center\" data-align=\"center\">17<\/td><td class=\"has-text-align-center\" data-align=\"center\">24<\/td><td class=\"has-text-align-center\" data-align=\"center\">26<\/td><td class=\"has-text-align-center\" data-align=\"center\">21<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izolevcin<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><td class=\"has-text-align-center\" data-align=\"center\">50<\/td><td class=\"has-text-align-center\" data-align=\"center\">54<\/td><td class=\"has-text-align-center\" data-align=\"center\">40<\/td><td class=\"has-text-align-center\" data-align=\"center\">43<\/td><td class=\"has-text-align-center\" data-align=\"center\">59<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Levcin<\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><td class=\"has-text-align-center\" data-align=\"center\">97<\/td><td class=\"has-text-align-center\" data-align=\"center\">97<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><td class=\"has-text-align-center\" data-align=\"center\">80<\/td><td class=\"has-text-align-center\" data-align=\"center\">116<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lizin<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><td class=\"has-text-align-center\" data-align=\"center\">80<\/td><td class=\"has-text-align-center\" data-align=\"center\">83<\/td><td class=\"has-text-align-center\" data-align=\"center\">33<\/td><td class=\"has-text-align-center\" data-align=\"center\">60<\/td><td class=\"has-text-align-center\" data-align=\"center\">102<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Metionin<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">27<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">29<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">23<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fenilalanin (+ tirozin)<\/td><td class=\"has-text-align-center\" data-align=\"center\">25<\/td><td class=\"has-text-align-center\" data-align=\"center\">99<\/td><td class=\"has-text-align-center\" data-align=\"center\">94<\/td><td class=\"has-text-align-center\" data-align=\"center\">111<\/td><td class=\"has-text-align-center\" data-align=\"center\">90<\/td><td class=\"has-text-align-center\" data-align=\"center\">66<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Treonin<\/td><td class=\"has-text-align-center\" data-align=\"center\">15<\/td><td class=\"has-text-align-center\" data-align=\"center\">47<\/td><td class=\"has-text-align-center\" data-align=\"center\">43<\/td><td class=\"has-text-align-center\" data-align=\"center\">38<\/td><td class=\"has-text-align-center\" data-align=\"center\">37<\/td><td class=\"has-text-align-center\" data-align=\"center\">76<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Triptofan<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">13<\/td><td class=\"has-text-align-center\" data-align=\"center\">11<\/td><td class=\"has-text-align-center\" data-align=\"center\">14<\/td><td class=\"has-text-align-center\" data-align=\"center\">13<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Valin<\/td><td class=\"has-text-align-center\" data-align=\"center\">26<\/td><td class=\"has-text-align-center\" data-align=\"center\">58<\/td><td class=\"has-text-align-center\" data-align=\"center\">81<\/td><td class=\"has-text-align-center\" data-align=\"center\">55<\/td><td class=\"has-text-align-center\" data-align=\"center\">44<\/td><td class=\"has-text-align-center\" data-align=\"center\">58<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>* vsebnost aminokislin na kilogram telesne te\u017ee na dan<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite izvedeti ve\u010d o <strong>esencialnih aminokislinah<\/strong> in njihovem pomenu za \u010dlove\u0161ko telo? Vse potrebne informacije najdete v na\u0161em \u010dlanku &#8211; <a href=\"https:\/\/gymbeam.si\/blog\/esencialne-aminokisline-eaa-in-njihovi-ucinki-izvor-in-doziranje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Esencialne aminokisline EAA, njihovi u\u010dinki, viri in odmerjanje<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Moln_r_P_ter_5_.jpg\" alt=\"Visokokakovostne beljakovine - kako ugotoviti, kateri vir beljakovin je najbolj kakovosten?\" width=\"843\" height=\"562\" title=\"Visokokakovostne beljakovine - kako ugotoviti, kateri vir beljakovin je najbolj kakovosten?\"\/><\/figure><\/div>\n\n\n\n<p>Glede na vsebnost aminokislin lahko beljakovinske vire razdelimo v dve skupini <span style=\"color: #ff6600\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Popolne beljakovine<\/strong> &#8211; vsebujejo vse esencialne aminokisline, med njimi so predvsem izdelki \u017eivalskega izvora, kot so <strong>meso, mle\u010dni izdelki in jajca<\/strong>.<\/li><li><strong>Nepopolne beljakovine<\/strong> &#8211; vsebujejo vsaj <strong>eno esencialno aminokislino<\/strong>, med njimi so beljakovine <strong>rastlinskega izvora, kot so beljakovine iz stro\u010dnic in \u017eit<\/strong>.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Biolo\u0161ka dostopnost<\/strong> je \u0161e vedno priljubljen podatek, zlasti v medijih in kot del promocijskega gradiva. Temelji na dveh predpostavkah, ki sta bili postavljeni pod vpra\u0161aj <span 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<ol class=\"wp-block-list\"><li>Beljakovine so <strong>edini vir du\u0161ika<\/strong> v telesu.<\/li><li><strong>Neizklju\u010dene beljakovine<\/strong> se uporabljajo za proizvodnjo telesnih beljakovin.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razlog za to nezaupanje je dejstvo, da se lahko prebavljena beljakovina v telesu pretvori v <strong>glukozo<\/strong>, kar se zgodi v primeru hitro prebavljene beljakovine. Bolj objektivna na\u010dina ocenjevanja beljakovin sta lestvici <strong>PDCAAS<\/strong> in <strong>DIAAS<\/strong> <span style=\"color: #ff6600\">[2]<\/span><span style=\"color: #000000\"><strong>.<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_TC309125.jpg\" alt=\"Visokokakovostne beljakovine - kako ugotoviti, kateri vir beljakovin je najbolj kakovosten?\" width=\"843\" height=\"562\" title=\"Visokokakovostne beljakovine - kako ugotoviti, kateri vir beljakovin je najbolj kakovosten?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"PDCAAS_in_DIAAS\"><\/span>PDCAAS in DIAAS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Strokovnjaki dajejo prednost novima lestvicama za biolo\u0161ko razpolo\u017eljivost &#8211; <strong>PDCAAS in DIAAS<\/strong>, saj obe poleg prebavljivosti obravnavata tudi profil aminokislin. Lestvico <strong>PDCAAS<\/strong> (Protein Digestibility Corrected Amino Acid Score) lahko prevedemo kot <strong>prebavljivost beljakovin glede na aminokisline<\/strong>. Lestvico uporabljata <strong>Svetovna zdravstvena organizacija (WHO)<\/strong> in <strong>Organizacija za prehrano in kmetijstvo<\/strong>. PDCAAS je postala nadomestek za biolo\u0161ko razpolo\u017eljivost, saj upo\u0161teva profil aminokislin in prebavljivost. Kratica <strong>DIAAS (Digestible Indispensable Amino Acid Score)<\/strong> v prostem prevodu ozna\u010duje vrednost za prebavljive potrebne aminokisline. <span style=\"color: #ff6600\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razlika med temi indikatorji beljakovin je v <strong>vzorcu<\/strong>, iz katerega se dolo\u010di vrednost beljakovin. <strong>PDCAAS<\/strong> beljakovin se ocenjuje iz blata, <strong>DIAAS<\/strong> pa iz vsebine ileuma, ki je zadnji del tankega \u010drevesa. PDCAAS izra\u017ea vsebnost prebavljenih beljakovin po prehodu skozi tanko in debelo \u010drevo, DIAAS pa meri vsebnost beljakovin samo po prehodu skozi <strong>tanko \u010drevo<\/strong>. <span style=\"color: #ff6600\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultat lestvice DIAAS je odstotek kakovosti beljakovin, ki jih lahko razdelimo v tri osnovne skupine <span style=\"color: #ff6600\">[6]<\/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>100 in ve\u010d %<\/strong> &#8211; beljakovine visoke (odli\u010dne) kakovosti<\/li><li><strong>75 &#8211; 100 %<\/strong> &#8211; beljakovine dobnre kakovosti<\/li><li><strong>manj kot 75 %<\/strong> &#8211; beljakovine nizke kakovosti<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DIAAS je <strong>najsodobnej\u0161i na\u010din<\/strong> ocenjevanja kakovosti beljakovin, za bolj\u0161o orientacijo pa predstavljamo beljakovinske vire DIAAS, ki so ocenjeni na podlagi <strong>prebavljivosti beljakovin in vsebnosti aminokislin<\/strong> <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">DIAAS (%)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Kakovost beljakovin<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Polnomastno mleko v prahu<\/td><td class=\"has-text-align-center\" data-align=\"center\">143<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Koncentrat mle\u010dnih beljakovin<\/td><td class=\"has-text-align-center\" data-align=\"center\">118<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Polnomastno mleko<\/td><td class=\"has-text-align-center\" data-align=\"center\">114<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Trdo kuhano jajce<\/td><td class=\"has-text-align-center\" data-align=\"center\">113<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Govedina<\/td><td class=\"has-text-align-center\" data-align=\"center\">111<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sirotkin izolat<\/td><td class=\"has-text-align-center\" data-align=\"center\">109<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dje prsi<\/td><td class=\"has-text-align-center\" data-align=\"center\">108<\/td><td class=\"has-text-align-center\" data-align=\"center\">Visoko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sirotkin koncentrat<\/td><td class=\"has-text-align-center\" data-align=\"center\">98,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dobro<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Grahove beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">91,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dobro<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sojine beljakovine<\/td><td class=\"has-text-align-center\" data-align=\"center\">90<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dobro<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010ci\u010derika<\/td><td class=\"has-text-align-center\" data-align=\"center\">83<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dobro<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ri\u017e (kuhan)<\/td><td class=\"has-text-align-center\" data-align=\"center\">59<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nizko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mandlji<\/td><td class=\"has-text-align-center\" data-align=\"center\">40<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nizko<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Koruzna \u017eita<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nizko<\/td><\/tr><\/tbody><\/table><\/figure>\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/WhatsApp_Image_2020-02-03_at_10.29.52.jpeg\" alt=\"Visokokakovostne beljakovine - kako ugotoviti, kateri vir beljakovin je najbolj kakovosten?\" width=\"551\" height=\"778\" title=\"Visokokakovostne beljakovine - kako ugotoviti, kateri vir beljakovin je najbolj kakovosten?\"\/><\/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-default wp-block-heading\">Zaradi \u010desa so beljakovine &#8220;visokokakovosten&#8221; vir?<\/h3>\n\n\n\n<p>Po mnenju nekaterih se celoten proces za\u010dne z beljakovinskim napitkom in kon\u010da z rastjo mi\u0161i\u010dne mase. Toda za ohranjanje mi\u0161i\u010dne mase morajo beljakovine premagati svojo pot. Beljakovine iz hrane prebavijo <strong>\u017eelod\u010dni sokovi, encimi<\/strong> in druge komponente, nato pa se razcepijo v aminokisline. \u0160ele nato vstopijo v krvni obtok in se prenesejo v tkiva, kjer se <strong>&#8220;priklju\u010dijo&#8221; na ve\u010dje beljakovinske molekule<\/strong>. Visokokakovostne beljakovine dolo\u010dajo tri osnovne funkcije <span style=\"color: #ff9900\">[12]<\/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>prebavljivost beljakovin<\/strong> (ali jih va\u0161e telo lahko razgradi?)<\/li><li><strong>vsebnost aminokislin<\/strong> (katere aminokisline vsebujejo beljakovine).<\/li><li><strong>razpolo\u017eljivost aminokislin za podporo presnovnih funkcij<\/strong> (Ali va\u0161 organizem lahko uporablja aminokisline?)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne glede na to, ali imate raje beljakovine z <strong>nizko, dobro ali visoko kakovostjo<\/strong>, si morate vsekakor zapomniti naslednje <span style=\"color: #ff9900\">[12]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Koli\u010dina beljakovin, ki jih potrebujete, je <strong>odvisna od kakovosti beljakovin<\/strong>, ki jih zau\u017eijete.<\/li><li>\u010ce u\u017eivate predvsem <strong>beljakovine<\/strong> rastlinskega izvora, morate <strong>pove\u010dati dnevni vnos beljakovin<\/strong>, saj so te slab\u0161e kakovosti.<\/li><li>\u010ce ste <strong>vegetarijanec ali vegan<\/strong>, poskusite u\u017eivati raznoliko prehrano. Prav tako ne \u0161kodi, \u010de poznate aminokislinski profil posameznega vira beljakovin.<\/li><\/ol>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Namen razlikovanja beljakovin ni usmerjati ljudi le na <strong>visokokakovostne vire beljakovin<\/strong> ali izklju\u010devati vire hrane z nizko vsebnostjo beljakovin. Bolj pomembno je zagotoviti raznoliko prehrano in vsakodnevni vnos kompleksnih beljakovin. Sestavite svojo prehrano tako, da boste dnevno zau\u017eili dovolj aminokislin, da zagotovite pravilno delovanje svojega telesa in <strong>dose\u017eete svoje cilje.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Visokokakovostna beljakovina&#8221; je oznaka za beljakovine najbolj\u0161e kakovosti. Preberite ve\u010d o prebavljivosti in aminokislinskem profilu, ki dolo\u010data kakovost beljakovin.<\/p>\n","protected":false},"author":25,"featured_media":110648,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7131,7359,6507],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-405058","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","9":"tag-beljakovine-v-prahu","10":"tag-prehrana-sl","11":"tag-prehranska-dopolnila","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>Visokokakovostne beljakovine - kako ugotoviti, kateri vir beljakovin je najbolj\u0161i? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Visokokakovostna beljakovina je oznaka za beljakovine najbolj\u0161e kakovosti. 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