{"id":419513,"date":"2023-02-10T15:18:07","date_gmt":"2023-02-10T14:18:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=419513"},"modified":"2023-03-07T14:53:45","modified_gmt":"2023-03-07T13:53:45","slug":"cum-sa-alegeti-cea-mai-buna-pudra-proteica-pe-baza-de-plante","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pe-baza-de-plante\/","title":{"rendered":"Cum s\u0103 alege\u021bi cea mai bun\u0103 pudr\u0103 proteic\u0103 pe baz\u0103 de plante?"},"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\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pe-baza-de-plante\/#Cum_difera_pudrele_proteice_vegetale_de_cele_animale\" title=\"Cum difer\u0103 pudrele proteice vegetale de cele animale?\">Cum difer\u0103 pudrele proteice vegetale de cele animale?<\/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\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pe-baza-de-plante\/#Cum_sunt_benefice_proteinele_vegetale\" title=\"Cum sunt benefice proteinele vegetale?\">Cum sunt benefice proteinele vegetale?<\/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\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pe-baza-de-plante\/#Beneficiile_proteinelor_vegetale\" title=\"Beneficiile proteinelor vegetale:\">Beneficiile proteinelor vegetale:<\/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\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pe-baza-de-plante\/#Cate_proteine_ar_trebui_sa_consumati\" title=\"C\u00e2te proteine ar trebui s\u0103 consuma\u021bi?\">C\u00e2te proteine ar trebui s\u0103 consuma\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pe-baza-de-plante\/#Cum_se_clasifica_proteinele_vegetale\" title=\"Cum se clasific\u0103 proteinele vegetale?\">Cum se clasific\u0103 proteinele vegetale?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pe-baza-de-plante\/#Pentru_cine_sunt_potrivite_pudrele_proteice_vegetale\" title=\"Pentru cine sunt potrivite pudrele proteice vegetale?\">Pentru cine sunt potrivite pudrele proteice vegetale?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pe-baza-de-plante\/#Care_este_aportul_recomandat_de_pudre_proteice_pe_baza_de_plante\" title=\"Care este aportul recomandat de pudre proteice pe baz\u0103 de plante?\">Care este aportul recomandat de pudre proteice pe baz\u0103 de plante?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pe-baza-de-plante\/#Cum_sa_cresteti_gradul_de_utilizare_al_pudrelor_proteice_pe_baza_de_plante\" title=\"Cum s\u0103 cre\u0219te\u021bi gradul de utilizare al pudrelor proteice pe baz\u0103 de plante?\">Cum s\u0103 cre\u0219te\u021bi gradul de utilizare al pudrelor proteice pe baz\u0103 de plante?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pe-baza-de-plante\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Proteinele sunt pe bun\u0103 dreptate printre cele mai cunoscute suplimente nutritive din \u00eentreaga lume, deoarece acestea v\u0103 ajut\u0103 s\u0103 sl\u0103bi\u021bi, s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103, v\u0103 sus\u021bin regenerarea organismului \u0219i sistemul imunitar. Cea mai obi\u0219nuit\u0103 form\u0103 de protein\u0103 din zer este produs\u0103 din lapte. Dar ce este de f\u0103cut atunci c\u00e2nd <strong>prefera\u021bi o alimenta\u021bie pe baz\u0103 de plante<\/strong>? \u00cen acest caz, trebuie s\u0103 alege\u021bi o protein\u0103 de calitate din afara regnului animal. \u00cen articolul nostru de ast\u0103zi v\u0103 vom sf\u0103tui cum s\u0103 face\u021bi acest lucru. \u00cen acela\u0219i timp, vom discuta \u0219i despre rolul pudrelor proteice \u0219i cum s\u0103 le folosi\u021bi pentru a profita la maximum de pe urma acestora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\u00cen articolul nostru ve\u021bi citi despre urm\u0103toarele pudre proteice:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#soy-protein\">Soia<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#rice-protein\">Orez<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#hemp-protein\">C\u00e2nep\u0103<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#pea-pretein\">Maz\u0103re<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#multi-ingredient-protein\">Multi-ingredient<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#other-non-traditional-types-of-plant-proteins\">alte tipuri netradi\u021bionale<\/a><\/div>\n<\/div>\n<\/div>\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=\"Cum_difera_pudrele_proteice_vegetale_de_cele_animale\"><\/span>Cum difer\u0103 pudrele proteice vegetale de cele animale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate c\u0103 nu este surprinz\u0103tor faptul c\u0103 aceste pudre proteice difer\u0103 \u00een principal prin <strong>profilul ingredientelor<\/strong> lor. Produsele vegetale provin din surse naturale \u0219i <strong>nu con\u021bin ingrediente de origine animal\u0103<\/strong>. Prin urmare, sunt deosebit de cunoscute \u00een r\u00e2ndul <strong>veganilor<\/strong>. \u00cen compara\u021bie cu proteinele animale, acestea au un spectru de aminoacizi de calitate inferioar\u0103. De regul\u0103, acestea con\u021bin <strong>cantit\u0103\u021bi mai mici de BCAA, \u00een frunte cu leucin\u0103<\/strong>, care are cel mai mare poten\u021bial anabolic dintre to\u021bi aminoacizii esen\u021biali. Proteinele vegetale sunt, de asemenea, mai pu\u021bin absorbabile dec\u00e2t proteinele animale. Prin urmare, este necesar s\u0103 folosi\u021bi <strong>cantit\u0103\u021bi mai mari de proteine<\/strong>, s\u0103 suplimenta\u021bi aminoacizi liberi \u00een alte moduri sau s\u0103 consuma\u021bi <strong>probiotice<\/strong> \u00een acela\u0219i timp pentru a cre\u0219te absorb\u021bia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cens\u0103 doar pentru c\u0103 proteinele vegetale au dezavantajele lor nu \u00eenseamn\u0103 c\u0103 nu ar trebui s\u0103 le consuma\u021bi. Proteina vegan\u0103 este o modalitate excelent\u0103 de a oferi organismului un impuls proteic. Trebuie s\u0103 \u0219ti\u021bi care sunt cele mai bune, cum s\u0103 le combina\u021bi \u00een mod corect \u0219i cum s\u0103 le \u00eembun\u0103t\u0103\u021bi\u021bi gradul de utilizare. Vom arunca o privire mai atent\u0103 la toate aceste \u00eentreb\u0103ri \u00een acest articol.<\/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=\"Cum_sunt_benefice_proteinele_vegetale\"><\/span>Cum sunt benefice proteinele vegetale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pudra proteic\u0103 pe baz\u0103 de plante<\/strong><\/a>&nbsp;este <strong>o surs\u0103 concentrat\u0103 de proteine<\/strong> care nu este derivat\u0103 din regnul animal. Aceasta este produs\u0103 din surse vegetale, cum ar fi diverse <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>leguminoase<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>semin\u021be<\/strong><\/a> <strong>sau<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cereale-si-musli\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cereale<\/strong><\/a>, exist\u00e2nd astfel <strong>proteine din maz\u0103re, soia, orez, c\u00e2nep\u0103 sau semin\u021be de dovleac<\/strong>. \u00cen func\u021bie de surs\u0103, pudrele proteice difer\u0103 \u00een profilul sau calitatea ingredientelor, \u00een special \u00een ceea ce prive\u0219te spectrul specific de aminoacizi. Acestea sunt proteine ideale mai ales pentru persoanele vegane sau pentru cele care evit\u0103 produsele de origine animal\u0103 din alimenta\u021bia lor din orice motiv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De\u0219i exist\u0103 diferen\u021be \u00eentre diferitele proteine, toate au un <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>con\u021binut ridicat de proteine<\/strong><\/a>. Acest lucru le ofer\u0103 o serie de beneficii pe care le ve\u021bi aprecia \u00een pierderea \u00een greutate, dezvoltarea masei musculare \u0219i sus\u021binerea s\u0103n\u0103t\u0103\u021bii.<\/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=\"Beneficiile_proteinelor_vegetale\"><\/span>Beneficiile proteinelor vegetale:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Accelereaz\u0103 metabolismul<\/strong>: acest aspect este legat de efectul termic al proteinelor. Acest lucru se datoreaz\u0103 faptului c\u0103 oamenii consum\u0103 aproximativ 30% din valoarea lor energetic\u0103 atunci c\u00e2nd o proceseaz\u0103. Acesta este cel mai mare dintre to\u021bi macronutrien\u021bii. Astfel, datorit\u0103 aportului de proteine, ve\u021bi arde calorii practic gratuit.<span style=\"color: #ff6600\"> [1-3]<\/span><\/li><li><strong>Ajut\u0103 la pierderea \u00een greutate \u0219i la \u00eentre\u021binere<\/strong>: proteinele ajut\u0103 la \u00eentre\u021binerea masei musculare, deoarece folosesc mai mult\u0103 energie dec\u00e2t gr\u0103sime, chiar \u0219i \u00een repaus. Dac\u0103 ave\u021bi mai mult\u0103 mas\u0103 muscular\u0103, ve\u021bi avea \u00een mod natural un consum mai mare.<span style=\"color: #ff6600\"> [4-6]<\/span><\/li><li><strong>Sus\u021bin dezvoltarea masei musculare \u0219i \u00eentre\u021binerea acesteia<\/strong>: aminoacizii ce alc\u0103tuiesc proteinele sunt elementele de baz\u0103 ale \u021besutului muscular. Pe l\u00e2ng\u0103 faptul c\u0103 sunt importan\u021bi pentru dezvoltarea masei musculare, ace\u0219tia ajut\u0103 \u0219i la \u00eentre\u021binerea sa. Acest lucru este deosebit de important \u00eentr-o alimenta\u021bie cu aport energetic redus. <span style=\"color: #ff6600\">[7, 8]<\/span><\/li><li><strong>Ajut\u0103 la regenerarea organismului<\/strong>: proteinele ajut\u0103 la repararea mu\u0219chilor deteriora\u021bi \u00een urma antrenamentului. Acestea pot fi, de asemenea, utile \u00een regenerarea \u021besutului care a fost deteriorat, spre exemplu, \u00een urma accident\u0103rilor. <span style=\"color: #ff6600\">[9, 10]<\/span><\/li><li><strong>Sus\u021bin sistemul imunitar<\/strong>: proteinele sunt indispensabile pentru produc\u021bia de celule imunitare \u0219i anticorpi. <span style=\"color: #ff6600\">[11, 12]<\/span><\/li><li><strong>Reduc foamea \u0219i pofta de m\u00e2ncare<\/strong>: dintre to\u021bi macronutrien\u021bii, proteinele au cel mai mare efect de sa\u021bietate. Atunci c\u00e2nd consuma\u021bi suficiente la fiecare mas\u0103, cresc \u0219ansele de a combate foamea \u0219i poftele alimentare. <span style=\"color: #ff6600\">[13-16] <\/span><\/li><li><strong>Sus\u021bin s\u0103n\u0103tatea oaselor<\/strong>: pe l\u00e2ng\u0103 men\u021binerea s\u0103n\u0103t\u0103\u021bii oaselor, proteinele pot ajuta la prevenirea fracturilor sau a dezvolt\u0103rii osteoporozei. <span style=\"color: #ff6600\">[17-20]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre modul \u00een care proteinele pot ajuta la pierderea \u00een greutate, nu rata\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-pudra-proteica-pentru-pierderea-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 alege\u021bi cea mai bun\u0103 protein\u0103 pentru pierderea \u00een greutate?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi citi mai multe despre celelalte abilit\u0103\u021bi ale proteinelor \u00een articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/proteine-pentru-femei-efecte-beneficii-si-mod-de-administrare\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum schimb\u0103 proteinele corpul unei femei \u0219i cum ajut\u0103 acestea la sl\u0103bit.<\/strong><\/a><\/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.cz\/blog\/wp-content\/uploads\/2023\/01\/DSC_8108-1124x749.jpg\" alt=\"Beneficiile pulberilor proteice pe baz\u0103 de plante\" class=\"wp-image-416115\" width=\"843\" height=\"562\" title=\"Beneficiile pulberilor proteice pe baz\u0103 de plante\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC_8108-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC_8108-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC_8108-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC_8108-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\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=\"Cate_proteine_ar_trebui_sa_consumati\"><\/span>C\u00e2te proteine ar trebui s\u0103 consuma\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sportivii \u0219i persoanele active sunt de obicei sf\u0103tui\u021bi s\u0103 respecte un interval de <strong>1,4-2 g de proteine per kilogram de greutate corporal\u0103 (BW)<\/strong>. Pentru o persoan\u0103 sportiv\u0103 de 70 kg, acesta este \u00eentre 98-140 g.<span style=\"color: #ff6600\"> [21, 22]<\/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 dori\u021bi recomand\u0103ri mai precise bazate pe activitatea sportiv\u0103 \u0219i stilul vostru de via\u021b\u0103, atunci <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>calculatorul nostru de aport energetic \u0219i de macronutrien\u021bi<\/strong><\/a>&nbsp;v\u0103 va ajuta cu aceste cifre.<\/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=\"Cum_se_clasifica_proteinele_vegetale\"><\/span>Cum se clasific\u0103 proteinele vegetale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinele pe baz\u0103 de plante sau cele vegane pot fi clasificate \u00een mai multe moduri, pe baza unor criterii diferite. Cu toate acestea, cele mai comune diferen\u021be se bazeaz\u0103 pe sursa \u0219i procesarea lor.<\/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>Materiile prime<\/strong> din care este produs\u0103 <strong>proteina vegetal\u0103<\/strong> sunt esen\u021biale pentru <strong>clasificare<\/strong> \u00een func\u021bie de sursa acesteia. Acestea sunt de obicei leguminoase, semin\u021be sau cereale.<\/li><li>\u00cen plus, \u00een cazul pudrelor proteice pe baz\u0103 de plante ve\u021bi \u00eent\u00e2lni cel mai adesea dou\u0103 tipuri, care se numesc <strong>concentrat proteic \u0219i izolat<\/strong>. Cu toate acestea, <strong>hidrolizatul proteic<\/strong> devine \u0219i el din ce \u00een ce mai cunoscut. <strong>Diferen\u021ba dintre cele dou\u0103 const\u0103 \u00een procesele de produc\u021bie<\/strong> care au fost utilizate. \u00cen compara\u021bie cu izolatul, concentratul proteic a suferit mai pu\u021bine procese de filtrare \u0219i de obicei con\u021bine mai pu\u021bine proteine. Izolatul are un a\u0219a-numit profil de ingrediente mai pur, dar care a suferit un num\u0103r mai mare de procese de filtrare \u0219i de obicei con\u021bine mai multe proteine. O alt\u0103 form\u0103 este hidrolizatul, care este cel mai concentrat dintre toate. Acest lucru \u00eel face <strong>cel mai benefic<\/strong> pentru organism.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/kluci-s-proteinem-1124x744.jpg\" alt=\"Cum se clasific\u0103 proteinele vegetale?\" class=\"wp-image-416130\" width=\"843\" height=\"558\" title=\"Cum se clasific\u0103 proteinele vegetale?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kluci-s-proteinem-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kluci-s-proteinem-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kluci-s-proteinem-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kluci-s-proteinem-2048x1355.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"soy-protein\">1. Proteina din soia<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/proteine-din-soia\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteina din soia<\/strong><\/a>&nbsp;este una dintre <strong>cele mai cunoscute alternative pe baz\u0103 de plante<\/strong>, \u00een special \u00een r\u00e2ndul persoanelor vegetariene \u0219i vegane. Pe l\u00e2ng\u0103 <strong>pre\u021bul relativ sc\u0103zut, avantajul s\u0103u este o propor\u021bie decent\u0103 de proteine, care are \u0219i cel mai \u00eenalt spectru de calitate de EAA<\/strong> (aminoacizi esen\u021biali pe care organismul uman nu \u00eei poate produce de unul singur). Aceasta este cea mai asem\u0103n\u0103toare cu proteinele din zer de \u00eenalt\u0103 calitate. De aceea, este prima alegere pentru sportivii vegani care doresc s\u0103-\u0219i dezvolte masa muscular\u0103 \u0219i s\u0103-\u0219i creasc\u0103 aportul de proteine de calitate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 proteine, \u00een ingrediente se g\u0103sesc \u0219i substan\u021be bioactive sub form\u0103 de <strong>izoflavone<\/strong>. Acestea sunt bioflavonoide care pot interac\u021biona cu diver\u0219i hormoni, cum ar fi estrogenul. \u00cen cantit\u0103\u021bi rezonabile, influen\u021ba lor este \u00een primul r\u00e2nd pozitiv\u0103, deoarece ajut\u0103 la <strong>men\u021binerea calit\u0103\u021bii \u0219i mineraliz\u0103rii oaselor<\/strong>. Pierderea osoas\u0103 este apoi asociat\u0103, spre exemplu, cu <strong>osteoporoza<\/strong>. \u00cen unele studii care au lucrat cu cantit\u0103\u021bi mai mari de izoflavone, mai mul\u021bi b\u0103rba\u021bi au manifestat o reducere a nivelului de testosteron din s\u00e2ngele lor. Cu toate acestea, consum\u00e2nd 1-2 cupe din aceast\u0103 protein\u0103 pe zi, nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la un efect negativ asupra nivelului de testosteron. <span style=\"color: #ff6600\">[23-27] <\/span><\/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\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"684\" height=\"1024\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG-20220612-WA0004.jpg\" alt=\"Cum se produce proteina din soia?\" class=\"wp-image-416151\" title=\"Cum se produce proteina din soia?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG-20220612-WA0004.jpg 684w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG-20220612-WA0004-267x400.jpg 267w\" sizes=\"auto, (max-width: 684px) 100vw, 684px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Cum se produce proteina din soia?<\/h4>\n\n\n\n<p><strong>Boabele de soia<\/strong> sunt transformate \u00een fulgi albi prin degresare, decorticare, sp\u0103lare \u00een ap\u0103 \u0219i alcool \u0219i alte procese. Acestea sunt m\u0103cinate \u00een <strong>f\u0103in\u0103<\/strong>, care reprezint\u0103 aproximativ 50-54% proteine. Procesul de extrac\u021bie \u00eendep\u0103rteaz\u0103 apoi substan\u021bele aromatice \u0219i zaharurile pentru a produce un <strong>concentrat proteic<\/strong>. Cu toate acestea, amestecul mai poate fi \u00eenc\u0103 procesat. Procesele ulterioare, care includ, spre exemplu, <strong>\u00eendep\u0103rtarea fibrei \u0219i centrifugarea sau uscarea ulterioar\u0103<\/strong>, ar produce un izolat de soia care are un con\u021binut mai mare de proteine. <span style=\"color: #ff6600\">[40, 41] <\/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\">C\u00e2te proteine con\u021bine pudra proteic\u0103 din soia?<\/h4>\n\n\n\n<p>Concentratele de soia con\u021bin, de regul\u0103, aproximativ <strong>70% proteine<\/strong>. Dac\u0103 este procesat \u00een continuare, <a href=\"https:\/\/gymbeam.ro\/izolat-proteic-de-soia-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>izolatul de soia<\/strong><\/a>&nbsp;poate avea mai mult de 90% proteine. Cu toate acestea, cel mai des valoarea este <strong>\u00een jur de 85%.<\/strong><\/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\">Care sunt beneficiile proteinei din soia?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Este una dintre cele mai economice pudre proteice, ceea ce \u00eenseamn\u0103 c\u0103 are un pre\u021b bun.<\/li><li>Poate avea un con\u021binut foarte ridicat de proteine.<\/li><li>Are un spectru favorabil de aminoacizi, cel mai asem\u0103n\u0103tor cu <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;de \u00eenalt\u0103 calitate.<\/li><li>Datorit\u0103 izoflavonelor, proteina din soia poate avea un efect pozitiv asupra calit\u0103\u021bii oaselor la femeile aflate la menopauz\u0103.<\/li><li>Dintre proteinele vegetale, este una dintre cele mai gustoase.<\/li><li>Este ideal\u0103 pentru a prepara un terci consistent.<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Care sunt dezavantajele proteinei din soia?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Poate avea un con\u021binut mai mare de zah\u0103r.<\/li><li>Este adesea considerat\u0103 o surs\u0103 de proteine de calitate inferioar\u0103.<\/li><li>Se dizolv\u0103 mai greu.<\/li><li>Are un con\u021binut mai mare de antinutrien\u021bi.<span style=\"color: #ff6600\"> [28] <\/span><\/li><\/ul>\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\" id=\"rice-protein\">2. Proteina din orez<\/h3>\n\n\n\n<p>De\u0219i cunoa\u0219te\u021bi orezul \u00een primul r\u00e2nd ca <strong>surs\u0103 de carbohidra\u021bi<\/strong>, \u00een mod surprinz\u0103tor este folosit \u0219i pentru a produce proteine. Cu toate acestea, nu este egal ca \u0219i calitate cu <a href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteina din zer<\/strong><\/a>. Dezavantajul s\u0103u este c\u0103 are <strong>niveluri mai sc\u0103zute de aminoacizi esen\u021biali precum lizina<\/strong>. Acesta este a\u0219a-numitul aminoacid limitator din <a href=\"https:\/\/gymbeam.ro\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteina de orez<\/strong><\/a>. Cu toate acestea, pute\u021bi compensa aceast\u0103 deficien\u021b\u0103 prin cre\u0219terea semnificativ\u0103 a por\u021biei sau prin combinarea proteinei cu o alt\u0103 surs\u0103, cum ar fi proteina din soia sau leguminoase. De fapt, exist\u0103 suficient\u0103 lizin\u0103 \u00een aceste soiuri. Acest lucru va crea o protein\u0103 care are un profil final de aminoacizi mai bun. <span style=\"color: #ff6600\">[29-32] <\/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\">Cum se produce proteina din orez?<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteina din orez<\/strong><\/a>&nbsp;este produs\u0103 din <strong>orez alb sau brun<\/strong>. Boabele culese sunt cur\u0103\u021bate \u0219i m\u0103cinate. Enzimele specifice sunt folosite pentru a separa proteina de amidonul s\u0103u natural. Aceasta ofer\u0103 baza pentru producerea proteinei specifice din orez. <span style=\"color: #ff6600\">[29-32] <\/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\">C\u00e2te proteine con\u021bine pudra proteic\u0103 de orez?<\/h4>\n\n\n\n<p>Con\u021binutul de proteine variaz\u0103 de la produs la produs. De regul\u0103, acesta variaz\u0103 \u00eentre <strong>50-78%<\/strong>. \u00cen mod similar, pute\u021bi g\u0103si \u0219i <strong>diferite propor\u021bii de carbohidra\u021bi \u0219i gr\u0103simi<\/strong> \u00een aceste pudre proteice. <span style=\"color: #ff6600\">[29-32] <\/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\">Care sunt avantajele proteinei din orez?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Este potrivit\u0103 pentru prepararea unui terci  mai consistent.<\/li><li>Este accesibil\u0103 la pre\u021b.<\/li><li>Poate avea un con\u021binut relativ ridicat de proteine.<\/li><\/ul>\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\">Care sunt dezavantajele proteinei din orez?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Trebuie combinat\u0103 cu leguminoase sau proteine din soia pentru a \u00eembun\u0103t\u0103\u021bi profilul de aminoacizi rezultat al pudrei proteice.<\/li><li>\u00cen compara\u021bie cu proteina din zer, este mai dificil de dizolvat.<\/li><li>Gustul poate s\u0103 nu fie pe placul tuturor.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_5340-1124x749.jpg\" alt=\"Care sunt avantajele proteinei din orez?\" class=\"wp-image-416166\" width=\"843\" height=\"562\" title=\"Care sunt avantajele proteinei din orez?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5340-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5340-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5340-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5340-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hemp-protein\">3. Proteina din c\u00e2nep\u0103<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-de-canepa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteina din c\u00e2nep\u0103<\/strong><\/a>&nbsp;devine din ce \u00een ce mai cunoscut\u0103 \u00een r\u00e2ndul oamenilor. Nu trebuie s\u0103 v\u0103 teme\u021bi s\u0103 o consuma\u021bi, deoarece nu con\u021bine THC sau al\u021bi compu\u0219i psihoactivi care se g\u0103sesc \u00een marijuana. Semin\u021bele de c\u00e2nep\u0103 sunt \u00een alimenta\u021bia noastr\u0103 de mii de ani. \u00cens\u0103 dac\u0103 nu v\u0103 sim\u021bi\u021bi confortabil s\u0103 o consuma\u021bi sub form\u0103 de semin\u021be, atunci <strong>pudra proteic\u0103 din c\u00e2nep\u0103<\/strong> este posibil s\u0103 v\u0103 cucereasc\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din p\u0103cate, pudra proteic\u0103 din c\u00e2nep\u0103 nu are un spectru ideal de aminoacizi, deoarece <strong>nu ve\u021bi g\u0103si prea mult\u0103 lizin\u0103 sau leucin\u0103 \u00een con\u021binutul s\u0103u<\/strong>. Comparativ cu proteinele din zer, \u00een proteina din c\u00e2nep\u0103 exist\u0103 aproximativ jum\u0103tate. Pentru a repara aceast\u0103 deficien\u021b\u0103, este ideal s\u0103 o combina\u021bi cu proteine din maz\u0103re, spre exemplu. <span style=\"color: #ff6600\">[33-35] <\/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\">Cum se produce pudra proteic\u0103 din c\u00e2nep\u0103?<\/h4>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-de-canepa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteina din c\u00e2nep\u0103<\/strong><\/a> este produs\u0103 din semin\u021be de c\u00e2nep\u0103 purificate. Acestea sunt <strong>presate treptat \u0219i m\u0103cinate<\/strong> p\u00e2n\u0103 se transform\u0103 \u00eentr-o f\u0103in\u0103 fin\u0103, care este apoi cernut\u0103 pentru a separa p\u0103r\u021bile bogate \u00een fibre \u0219i pudr\u0103 fin\u0103. \u00cen acest scop, cel mai des folosit este un clasificator de aer. Acest lucru reduce la minimum \u00eenfundarea orificiilor din sit\u0103 de c\u0103tre buc\u0103\u021bile mai grase. Pudra fin\u0103 care este separat\u0103 prin cernere serve\u0219te drept baz\u0103 pentru proteina din c\u00e2nep\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[42] <\/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\">C\u00e2te proteine con\u021bine pudra proteic\u0103 din c\u00e2nep\u0103?<\/h4>\n\n\n\n<p>De obicei, pudrele proteice \u200b\u200bdin c\u00e2nep\u0103 au un con\u021binut de proteine \u200b\u200bde aproximativ 50%.<\/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\">Care sunt avantajele proteinei din c\u00e2nep\u0103?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Ideal\u0103 pentru prepararea terciului gros \u0219i consistent.<\/li><\/ul>\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\">Care sunt dezavantajele proteinei din c\u00e2nep\u0103?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Un con\u021binut relativ sc\u0103zut de proteine.<\/li><li>Unora s-ar putea s\u0103 nu le plac\u0103 gustul acesteia.<\/li><li>Are un con\u021binut relativ sc\u0103zut de leucin\u0103 \u0219i lizin\u0103.<\/li><li>Are un con\u021binut mai mare de fibre, ceea ce nu este ideal dac\u0103 lua\u021bi proteina dup\u0103 o sesiune de antrenament \u0219i dac\u0103 dori\u021bi s\u0103 \u00eencepe\u021bi imediat procesul de recuperare.<\/li><li>Are un con\u021binut mai mare de gr\u0103simi \u0219i carbohidra\u021bi, ceea ce nu este ideal dac\u0103 v\u0103 concentra\u021bi pe maximizarea aportului de proteine.<\/li><li>Este una dintre cele mai scumpe pudre proteice pe baz\u0103 de plante.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_2589-1124x843.jpg\" alt=\"C\u00e2te proteine con\u021bine pulberea proteic\u0103 din c\u00e2nep\u0103?\" class=\"wp-image-416181\" width=\"843\" height=\"632\" title=\"C\u00e2te proteine con\u021bine pulberea proteic\u0103 din c\u00e2nep\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_2589-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_2589-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_2589-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_2589.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pea-protein\">4. Proteina din maz\u0103re<\/h3>\n\n\n\n<p>\u00cen regnul vegetal, <a href=\"https:\/\/gymbeam.ro\/bio-proteine-din-mazare-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteina din maz\u0103re<\/strong><\/a>&nbsp;poate fi considerat\u0103 o alegere bun\u0103 pentru sportivii de for\u021b\u0103 care doresc s\u0103-\u0219i dezvolte masa muscular\u0103. Aceasta are un <strong>con\u021binut ridicat de leucin\u0103<\/strong>, care are cel mai mare poten\u021bial anabolic dintre to\u021bi aminoacizii \u0219i, astfel, ajut\u0103 la dezvoltarea masei musculare. Cu toate acestea, con\u021bine \u0219i mai pu\u021bin\u0103 metionin\u0103 \u0219i cistein\u0103, pe care le pute\u021bi echilibra combin\u00e2nd-o cu proteina din orez.<\/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\">Cum se produce proteina din maz\u0103re?<\/h4>\n\n\n\n<p><strong>Proteina din maz\u0103re<\/strong> este produs\u0103 din maz\u0103re galben\u0103 \u0219i verde. Dup\u0103 recoltare, acesteia trebuie s\u0103 i se scoat\u0103 mai \u00eent\u00e2i coaja. Numai atunci poate fi m\u0103cinat\u0103 \u00een f\u0103in\u0103, care este <strong>bogat\u0103 \u00een proteine, amidon \u0219i fibre<\/strong>. F\u0103ina trece apoi printr-un proces de filtrare \u00een timpul c\u0103ruia amidonul \u0219i fibrele sunt \u00eendep\u0103rtate. Acest lucru produce un amestec mai concentrat care con\u021bine o concentra\u021bie mare de proteine. Acesta este uscat \u00een continuare \u0219i apoi formeaz\u0103 <strong>baza pentru proteina din maz\u0103re<\/strong>. <span style=\"color: #ff6600\">[36] <\/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\">C\u00e2te proteine con\u021bine pudra proteic\u0103 din maz\u0103re?<\/h4>\n\n\n\n<p>Pudra proteic\u0103 din maz\u0103re este cea mai obi\u0219nuit\u0103, cu un <strong>con\u021binut de proteine \u00eentre 70-80%.<\/strong><\/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\">Care sunt avantajele proteinei din maz\u0103re?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Un con\u021binut mai mare de leucin\u0103.<\/li><li>Datorit\u0103 con\u021binutului favorabil de aminoacizi esen\u021biali, este una dintre proteinele potrivite pentru dezvoltarea masei musculare.<\/li><li>Este u\u0219or de digerat. <span style=\"color: #ff6600\">[37] <\/span><\/li><\/ul>\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\">Care sunt dezavantajele proteinei din maz\u0103re?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Se dizolv\u0103 mai greu.<\/li><li>De regul\u0103, nu are cel mai bun gust.<\/li><li>Are o consisten\u021b\u0103 nisipoas\u0103 care poate fi nepl\u0103cut\u0103.<\/li><li>Are un con\u021binut mai sc\u0103zut de metionin\u0103, ce poate fi comparat cu o combina\u021bie a unei surse de proteine \u200b\u200bdin cereale (de exemplu, orez).<\/li><li>Are un con\u021binut mai mare de fibre, ceea ce \u00eencetine\u0219te absorb\u021bia proteinelor.<\/li><\/ul>\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\" id=\"multi-ingredient-protein\">5. Proteina vegetal\u0103 cu mai multe ingrediente<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteina cu mai multe ingrediente<\/strong><\/a>&nbsp;este una dintre cele mai bune op\u021biuni atunci c\u00e2nd alege\u021bi o <strong>pudr\u0103 proteic\u0103 pe baz\u0103 de plante<\/strong>. Aceasta combin\u0103 mai multe surse de proteine \u0219i astfel poate <strong>compensa deficien\u021bele<\/strong> sub form\u0103 de aminoacizi limitatori. Rezult\u0103 o pudr\u0103 proteic\u0103 cu un spectru de aminoacizi mai favorabil, care este cea mai apropiat\u0103 ca \u0219i calitate de proteina din zer.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, funda\u021bia este adesea o <strong>combina\u021bie de proteine din cereale \u0219i leguminoase<\/strong>. \u00cen cazul <a href=\"https:\/\/gymbeam.ro\/proteine-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinei cu mai multe ingrediente<\/strong><\/a>&nbsp;pe baz\u0103 de plante, ve\u021bi observa adesea o combina\u021bie de <strong>maz\u0103re \u0219i orez<\/strong>. Proteinele din cereale au un con\u021binut mai sc\u0103zut de lizin\u0103, \u00een timp ce proteinele din leguminoase sunt mai s\u0103race \u00een metionin\u0103 \u0219i cistein\u0103. Maz\u0103rea \u0219i orezul ajut\u0103 la compensarea deficien\u021belor una celeilalte, ob\u021bin\u00e2nd <strong>o protein\u0103 vegetal\u0103 de \u00eenalt\u0103 calitate, cu un spectru favorabil de aminoacizi<\/strong>. Cu toate acestea, cu siguran\u021b\u0103 nu stric\u0103 s\u0103 include\u021bi \u0219i alte surse de proteine, cum ar fi semin\u021bele de dovleac, de c\u00e2nep\u0103 sau soia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_5349-vegan.jpg\" alt=\"Proteina vegetal\u0103 cu mai multe ingrediente \u0219i beneficiile acesteia\" class=\"wp-image-416196\" width=\"843\" height=\"554\" title=\"Proteina vegetal\u0103 cu mai multe ingrediente \u0219i beneficiile acesteia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5349-vegan.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5349-vegan-400x263.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"other-non-traditional-types\">Alte tipuri de pudre proteice pe baz\u0103 de plante<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Proteina din dovleac<\/li><li>Proteina din quinoa <\/li><li>Proteina din migdale<\/li><li>Proteina din semin\u021be de chia<\/li><li>Proteina din semin\u021be de susan<\/li><li><a href=\"https:\/\/gymbeam.ro\/bio-proteine-din-floarea-soarelui-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteina din semin\u021be de floarea-soarelui<\/a><\/li><li>Proteina din cartofi<\/li><li>Proteina din aer: probabil v\u0103 \u00eentreba\u021bi ce \u00eenseamn\u0103 acest lucru? \u00cen prezent, exist\u0103 experimente pentru a produce acest tip de protein\u0103, care ar trebui s\u0103 fie \u0219i cea mai ecologic\u0103. Dar \u00eentrebarea este cum va func\u021biona totul. <span style=\"color: #ff6600\">[39] <\/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 dori\u021bi s\u0103 profita\u021bi la maxim de pudra proteic\u0103, cea mai bun\u0103 alegere este s\u0103 combina\u021bi mai multe surse pentru a crea un amestec cu un spectru de aminoacizi mai favorabil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vre\u021bi s\u0103 afla\u021bi mai multe despre cum s\u0103 alege\u021bi o protein\u0103 specific\u0103 obiectivului vostru fitness? Atunci nu rata\u021bi articolul nostru intitulat <strong><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)\">Cum s\u0103 alege\u021bi proteina potrivit\u0103 pentru pierderea \u00een greutate sau dezvoltarea masei muscular\u0103?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pentru_cine_sunt_potrivite_pudrele_proteice_vegetale\"><\/span>Pentru cine sunt potrivite pudrele proteice vegetale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Sportivi care doresc s\u0103-\u0219i dezvolte masa muscular\u0103 \u0219i s\u0103 evite proteinele animale.<\/li><li>Persoane care doresc s\u0103 sl\u0103beasc\u0103 \u0219i au nevoie s\u0103-\u0219i m\u0103reasc\u0103 aportul de proteine.<\/li><li>Persoanele vegetariene \u0219i vegane.<\/li><li>Persoane care au probleme cu digestia lactozei.<\/li><li>Persoane care doresc s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 alimenta\u021bia cu proteine vegetale.<\/li><li>Buc\u0103tari care doresc s\u0103-\u0219i \u00eembog\u0103\u021beasc\u0103 alimentele cu proteine vegetale.<\/li><li>Persoane care au nevoie s\u0103-\u0219i creasc\u0103 cantitatea de proteine din alimenta\u021bia lor.<\/li><\/ul>\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_aportul_recomandat_de_pudre_proteice_pe_baza_de_plante\"><\/span>Care este aportul recomandat de pudre proteice pe baz\u0103 de plante?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Un aport mai mare este de obicei recomandat pentru proteinele vegetale, comparativ cu proteinele animale<\/strong>. Astfel, v\u0103 pute\u021bi r\u0103sf\u0103\u021ba \u00een siguran\u021b\u0103 cu o linguri\u021b\u0103 ce con\u021bine p\u00e2n\u0103 la 40 g de proteine.<\/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=\"Cum_sa_cresteti_gradul_de_utilizare_al_pudrelor_proteice_pe_baza_de_plante\"><\/span>Cum s\u0103 cre\u0219te\u021bi gradul de utilizare al pudrelor proteice pe baz\u0103 de plante?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinele vegetale au \u00een general <strong>aproximativ 1\/4 mai pu\u021bini aminoacizi esen\u021biali<\/strong>. \u00cen plus, sunt mai greu de absorbit, ceea ce se datoreaz\u0103 \u00een principal con\u021binutului lor de antinutrien\u021bi.<\/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>Ce trebuie s\u0103 face\u021bi?<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Lua\u021bi \u0219i<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/probiotice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>probiotice<\/strong><\/a>&nbsp;pe l\u00e2ng\u0103 pudrele proteice, deoarece acestea vor cre\u0219te gradul de utilizare a proteinelor pe baz\u0103 de plante. <span style=\"color: #ff6600\">[38] <\/span><\/li><li><strong>M\u0103ri\u021bi por\u021bia<\/strong>. Dac\u0103 folosi\u021bi \u00een mod normal o por\u021bie de 30 g de proteine din zer, nu ezita\u021bi s\u0103 consuma\u021bi 40 g de pudr\u0103 proteic\u0103 pe baz\u0103 de plante.<\/li><li><strong>Combina\u021bi diferite surse de proteine<\/strong>. \u00cen mod ideal, consuma\u021bi surse din leguminoase \u00eempreun\u0103 cu cele din cereale sau chiar proteine din soia.<\/li><li><strong>Completa\u021bi separat aminoacizii esen\u021biali liberi<\/strong> cu suplimente nutritive. Ar trebui s\u0103 v\u0103 concentra\u021bi \u00een principal pe <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/l-metionina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>l-metionin\u0103<\/strong><\/a>, <strong>l-leucin\u0103 \u0219i l-lizin\u0103<\/strong>. Cel mai simplu mod de a face acest lucru este s\u0103 consuma\u021bi direct un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>amestec de EAA<\/strong><\/a>&nbsp;care s\u0103 con\u021bin\u0103 to\u021bi aminoacizii esen\u021biali.<\/li><\/ol>\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>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doar pentru c\u0103 prefera\u021bi o alimenta\u021bie pe baz\u0103 de plante nu \u00eenseamn\u0103 c\u0103 nu pute\u021bi consuma pudre proteice \u0219i c\u0103 nu v\u0103 pute\u021bi bucura de beneficiile acestora. \u00cen zilele noastre, exist\u0103 <strong>nenum\u0103rate tipuri disponibile din diferite surse de plante<\/strong>, a\u0219a c\u0103 toat\u0103 lumea are de unde alege. Cu toate acestea, atunci c\u00e2nd trebuie s\u0103 alege\u021bi, trebuie s\u0103 ave\u021bi \u00een vedere c\u0103 acestea au diverse capcane. \u00cen cazul unora este vorba despre gust, \u00een cazul altora este vorba despre solubilitatea sau lipsa anumitor aminoacizi. Prin urmare, ar trebui s\u0103 alege\u021bi \u00eentotdeauna tipul sau amestecul care se potrive\u0219te cel mai bine obiectivelor voastre fitness.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi prieteni vegani sau adep\u021bi ai alimentelor pe baz\u0103 de plante? Atunci nu uita\u021bi s\u0103 le distribui\u021bi acest articol pentru ca \u0219i ace\u0219tia s\u0103 \u0219tie cum s\u0103-\u0219i aleag\u0103 cea mai bun\u0103 protein\u0103 din plante.<\/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\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-blend\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Blend\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>Persoanele vegane nu trebuie s\u0103 rateze beneficiile pulberilor proteice. Astfel, acestea pot alege, spre exemplu, \u00eentre pulberi pe baz\u0103 de maz\u0103re, orez, soia, c\u00e2nep\u0103 sau proteine cu mai multe ingrediente. Care este cel mai bun produs \u0219i cum s\u0103 maximiza\u021bi absorb\u021bia acestuia?<\/p>\n","protected":false},"author":100,"featured_media":416245,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[6278,7130,6506,7532],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-419513","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-proteine-ro","9":"tag-proteine-pulbere","10":"tag-suplimente-nutritive","11":"tag-vegan-ro","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>Cum s\u0103 alege\u021bi cea mai bun\u0103 pudr\u0103 proteic\u0103 pe baz\u0103 de plante? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 alege\u021bi o protein\u0103 pe baz\u0103 de plante? 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