{"id":639186,"date":"2024-11-05T11:29:13","date_gmt":"2024-11-05T10:29:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=639186"},"modified":"2024-11-05T11:29:16","modified_gmt":"2024-11-05T10:29:16","slug":"sirotka-in-sirotkine-beljakovine-vse-kar-morate-vedeti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/sirotka-in-sirotkine-beljakovine-vse-kar-morate-vedeti\/","title":{"rendered":"Kak\u0161na je razlika med sirotko in sirotkinimi beljakovinami?"},"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\/sirotka-in-sirotkine-beljakovine-vse-kar-morate-vedeti\/#Sirotka_in_sirotkine_beljakovine\" title=\"Sirotka in sirotkine beljakovine\">Sirotka in sirotkine beljakovine<\/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\/sirotka-in-sirotkine-beljakovine-vse-kar-morate-vedeti\/#Poglejmo_v_preteklost\" title=\"Poglejmo v preteklost\">Poglejmo v preteklost<\/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\/sirotka-in-sirotkine-beljakovine-vse-kar-morate-vedeti\/#Prehranske_vrednosti_in_sestavine\" title=\"Prehranske vrednosti in sestavine\">Prehranske vrednosti in sestavine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/sirotka-in-sirotkine-beljakovine-vse-kar-morate-vedeti\/#Koristi_za_zdravje_in_sportno_zmogljivost\" title=\"Koristi za zdravje in \u0161portno zmogljivost\">Koristi za zdravje in \u0161portno zmogljivost<\/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.si\/blog\/sirotka-in-sirotkine-beljakovine-vse-kar-morate-vedeti\/#Kako_jih_lahko_uporabite_Primerne_so_tudi_za_kuhanje_in_peko\" title=\"Kako jih lahko uporabite? Primerne so tudi za kuhanje in peko.\">Kako jih lahko uporabite? Primerne so tudi za kuhanje in peko.<\/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.si\/blog\/sirotka-in-sirotkine-beljakovine-vse-kar-morate-vedeti\/#Ali_so_primerne_za_vse_Odvisno_od_zastavljenega_cilja\" title=\"Ali so primerne za vse? Odvisno od zastavljenega cilja\">Ali so primerne za vse? Odvisno od zastavljenega cilja<\/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.si\/blog\/sirotka-in-sirotkine-beljakovine-vse-kar-morate-vedeti\/#Povzetek_kljucnih_razlik_kdo_je_zmagovalec\" title=\"Povzetek klju\u010dnih razlik: kdo je zmagovalec?\">Povzetek klju\u010dnih razlik: kdo je zmagovalec?<\/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.si\/blog\/sirotka-in-sirotkine-beljakovine-vse-kar-morate-vedeti\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Verjetno ste \u017ee sli\u0161ali za <strong>sirotko<\/strong> in <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>sirotkine beljakovine<\/strong><\/a>. Ti izrazi se pogosto pojavljajo v <strong>fitnes industriji<\/strong> in <strong>na podro\u010dju zdravega na\u010dina \u017eivljenja, <\/strong>zlasti zaradi \u0161irokega spektra koristi za va\u0161e zdravje. Morda ste v preteklosti \u017ee poskusili <strong>sirotko<\/strong> in ste ob nedavnem za\u010detku vadbe znova pomislili nanjo. Konec koncev naj bi pomagala pri gradnji mi\u0161ic. Vendar ste med pogovorom o va\u0161em napitku po treningu, ko ste mislili, da med <strong>sirotko in sirotkinimi beljakovinami<\/strong> ni razlike, ugotovili, da to ni povsem res.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Sirotkine beljakovine<\/strong><\/a> so eden izmed <strong>najbolj pogosto uporabljenih<\/strong> prehranskih dopolnil vseh \u010dasov. Uporabljajo jih ne samo <strong>\u0161portniki,<\/strong> temve\u010d prakti\u010dno vsi, ki skrbijo za svoje <strong>zdravje<\/strong> in za uravnote\u017eeno prehrano z zadostnim dele\u017eem beljakovin. Toda kak\u0161na je razlika med <strong>sirotko in sirotkinimi beljakovinami?<\/strong> Ali imajo enake lastnosti in <strong>hranilne vrednosti?<\/strong> Katere <strong>koristi<\/strong> vam lahko prinesejo sirotkine beljakovine in zakaj oziroma kako jih uporabiti? Na ta in \u0161e mnoga druga vpra\u0161anja bomo odgovorili v tem \u010dlanku. Prav tako bomo pojasnili, zakaj ta &#8220;kemijsko pridobljen prah&#8221; ni steroid, da boste lahko pomirili svoje star\u0161e ali stare star\u0161e.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/image5.png\" alt=\"Just Whey Protein\" class=\"wp-image-612476\" title=\"Just Whey Protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image5.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image5-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sirotka_in_sirotkine_beljakovine\"><\/span>Sirotka in sirotkine beljakovine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sirotka in sirotkine beljakovine<\/strong> niso tako razli\u010dni. V resnici brez same sirotke nikoli ne bi mogli narediti sirotkinih beljakovin. Kak\u0161ne so torej glavne <strong>razlike<\/strong> med njima in kako se sirotkine beljakovine izdelujejo?<\/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\">Kaj je sirotka?<\/h3>\n\n\n\n<p><strong>Sirotka<\/strong> se obi\u010dajno proizvaja kot <strong>stranski produkt<\/strong> pri izdelavi sira. Vse se za\u010dne z dodajanjem posebnega <strong>encima,<\/strong> imenovanega himozin (rennin), v <strong>mleko.<\/strong> Ta encim povzro\u010di, da se mle\u010dni proteini (<a href=\"https:\/\/gymbeam.si\/blog\/kazein-in-beljakovine-kazeina-vse-kar-morate-vedeti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kazeinski proteini<\/a> &#8211; ti se v\u010dasih uporabljajo za izdelavo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/nocni-proteini\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">no\u010dnih beljakovin s kazeinom<\/a>) strdijo in mleko razdelijo na dva dela. Tako dobimo teko\u010do <strong>sirotko<\/strong> in trdo skuto, ki se uporabljajo za izdelavo sira. Sirotka je svetlo rumene barve in jo sestavlja pribli\u017eno <strong>94%<\/strong> <strong>vode.<\/strong> Da bi imela dalj\u0161i rok uporabe, jo pogosto <strong>posu\u0161ijo in spremenijo v prah.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ker je bil glavni izdelek proizvodnje sir in drugi mle\u010dni izdelki, je bila sirotka pogosto obravnavana kot <strong>odpadek.<\/strong> Ni bilo smiselne uporabe zanjo in <strong>pogosto je kon\u010dala<\/strong> v kanalizaciji ali odtokih. Na sre\u010do se je to s \u010dasom spremenilo. Prepri\u010dani smo, da ste sirotko \u017ee videli. Preprosto odprite <strong>jogurt in teko\u010dina na povr\u0161ini<\/strong> je sirotka. Ni smiselno, da jo zlijete ven, ampak jo preprosto <strong>vme\u0161ate in u\u017eivajte v polnem okusu jogurta.<\/strong> \u010ceprav vsebuje zelo kakovostne beljakovine, pa z njihovim dele\u017eem ni tako bogata, zato se je postavilo vpra\u0161anje, kako jo izkoristiti? <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,2]<\/mark><\/sup><\/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\">Kaj so sirotkine beljakovine?<\/h3>\n\n\n\n<p>Kot smo \u017ee omenili, je bila sirotka v preteklosti obravnavana kot odpadek in zato niso vedeli, kaj bi z njo. Zaradi tega so jo pogosto zlivali v reke, jezera in druge vodotoke, kar je imelo slab <strong>ekolo\u0161ki vpliv. <\/strong>Vendar pa je bil majhen del uporabljen kot <strong>krma za \u017eivali.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S pojavom <strong>novej\u0161ih tehnologij<\/strong> so se pojavile prve ideje, kako najbolje izkoristiti sirotko in tako ustvariti dragocen in prehransko bogatej\u0161i surov material. Tako se je teko\u010da sirotka postopoma spreminjala v <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>koncentrirane sirotkine beljakovine<\/strong><\/a> z vsebnostjo beljakovin v razponu pribli\u017eno <strong>20-89%,<\/strong> kar je zna\u010dilno za <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/proteinski-koncentrati\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sirotkine beljakovinske koncentrate<\/strong><\/a><strong> (WPC),<\/strong> pri \u010demer so uporabljene <strong>razli\u010dne metode<\/strong> (od preproste koncentracije in su\u0161enja, izmenjave ionov do sodobnih filtracijskih metod). V sodobnem \u010dasu, zahvaljujo\u010d uporabi filtracijskih metod, lahko pridobimo beljakovine z vsebnostjo do <strong>90% beljakovin,<\/strong> kar je pogosto za <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/proteinski-koncentrati\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>izolate sirotkinih beljakovin<\/strong><\/a><strong> (WPI &#8211; Whey Protein Isolate).<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,17]<\/mark><\/sup><\/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\">Kako se proizvajajo sirotkine beljakovine?<\/h4>\n\n\n\n<p>Pot sirotkinih beljakovin se za\u010dne na mle\u010dni farmi, kjer se mleko iztisne in nato potuje v predelovalni obrat. Tam se doda <strong>sirilo<\/strong> in mleko se nato lo\u010di na <strong>teko\u010do sirotko<\/strong> in trdne snovi. Preden sirotka postane, na primer, priljubljena \u010dokoladna beljakovina v prahu, mora preiti \u0161e <strong>ve\u010d korakov.<\/strong> Sirotkine beljakovine se lo\u010dijo, koncentrirajo in posu\u0161ijo. Nato se dodajo arome, sladila ali druge sestavine. Na koncu se vse skupaj zapakira.<\/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-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Protein_process.jpg\" alt=\"\" class=\"wp-image-639579\" title=\" Proizvodnja sirotkinih beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Protein_process.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Protein_process-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Proizvodni postopek vam lahko tudi ponazori, da je glavni sestavni del sirotkinih beljakovin <strong>popolnoma naravni surov material (mleko).<\/strong> Le nadaljnje tehnolo\u0161ke predelave bodo privedle do beljakovin v prahu, ki morda \u0161e vedno vzbujajo strah v o\u010deh mnogih star\u0161ev. V nobenem primeru niso <strong>steroid ali druga prepovedana snov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Poglejmo_v_preteklost\"><\/span>Poglejmo v preteklost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V sodobnem svetu <a href=\"https:\/\/gymbeam.si\/sportna-prehrana\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>\u0161portne prehrane<\/strong><\/a> so sirotkine beljakovine postale eno najbolj priljubljenih in \u0161iroko preu\u010denih <strong>prehranskih dopolnil,<\/strong> ki jih uporabljajo \u0161portniki in aktivni ljudje po vsem svetu. Morda ste se tudi spra\u0161evali, kdaj in kaj je povzro\u010dilo ta razcvet ter ali gre morda le za neko sodobno iznajdbo ali modern produkt. Poglejmo, kaj razkriva zgodovina.<\/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\"> Sirotka<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prvi ohranjeni zapisi o predelavi mleka segajo pribli\u017eno <strong>7.000 let nazaj.<\/strong> Konkretno so v posodah, odkritih na Poljskem, na\u0161li sledi mleka.<mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><del datetime=\"2024-11-01T12:11:23+00:00\"><\/del><\/li>\n\n\n\n<li>Sirotka sama je bila odkrita pred pribli\u017eno <strong>3.000 leti,<\/strong> ko so opazili, da se pojavi med transportom mleka v \u017eelodcih telet. Ti so bili takrat uporabljeni kot shranjevalne in transportne vre\u010de. Zaradi naravne prisotnosti encima himozina v teh mle\u010dnih vre\u010dah je bil med tak\u0161nim transportom protein izlo\u010den.<mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>\u017de v \u010dasu Hipokrata<\/strong> so sirotko predpisovali pacientom za krepitev imunskega sistema. Zato sklepamo, da so morali vedeti, da ima dolo\u010dene pozitivne u\u010dinke. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/li>\n\n\n\n<li>Njegove ideje o tej hranilni teko\u010dini so podprli tudi drugi ugledni misleci, kot je Galen, ki je sirotko videl kot <strong>&#8220;terapevtsko vodo&#8221;. <\/strong><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/li>\n\n\n\n<li>Kasneje, v 17. stoletju so v Angliji, sirotko uporabljali kot <strong>moderen napitek,<\/strong> nato pa so za\u010deli graditi <strong>sirotkine kopeli in bare.<\/strong> Tu so, na primer, postregli ka\u0161o, napitke in juhe s sirotko.<mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/li>\n\n\n\n<li>V dana\u0161njih sodobnih virih je sirotka pogosto na voljo in se uporablja v <strong>teko\u010di<\/strong> ali <strong>posu\u0161eni obliki.<\/strong><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/li>\n<\/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\">Sirotkine beljakovine<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eden prvih produktov, podobnih sirotkinemu beljakovinskemu prahu, je bil proizveden v <strong>Nem\u010diji<\/strong> v <strong>19. stoletju, <\/strong>ko je bil svetu predstavljen napitek z imenom <strong>Plasmon.<\/strong> Zaradi svoje bogate prehranske sestave je bil namenjen bolnim ljudem. Kasneje pa ga je promoviral tudi <strong>Eugene Shadow,<\/strong> ki ga nekateri \u0161tejejo za &#8220;o\u010deta sodobnega bodybuilding-a&#8221;, kar je pripeljalo do njegove prepoznavnosti med \u0161ir\u0161o javnostjo.<mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/li>\n\n\n\n<li>V <strong>20. stoletju<\/strong> je bilo \u0161e ve\u010d poskusov proizvodnje sirotkinih beljakovin, namenjenih posebej \u0161portnikom in bodybuilderjem. Med inovatorji sta bila <strong>Bob Hoffman<\/strong> in njegov izdelek <strong>Hi-Proteen. <\/strong>Vendar pa njegovi poskusi niso bili zelo uspe\u0161ni. Trdil je, da prehranska dopolnila <strong>gradijo mi\u0161ice in spodbujajo dobro po\u010dutje,<\/strong> kar je vodilo do pravnih te\u017eav in obto\u017eb zavajanja javnosti. Kot rezultat so bili njegovi izdelki zase\u017eeni s strani <strong>Uprave za hrano in zdravila (FDA)<\/strong> in moral je umakniti svoje dvomljive zdravstvene trditve. Na \u017ealost takrat \u0161e ni bilo dovolj znanstvenih dokazov, ki bi podprli njegove trditve.<mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/li>\n\n\n\n<li>Z nastankom inovativnih proizvodnih metod so se tipi in <strong>vrste beljakovin<\/strong> raz\u0161irile v sodobno obliko ponudbe izdelkov. Danes lahko izbirate med ve\u010d razli\u010dnimi oblikami, vklju\u010dno s <a href=\"https:\/\/gymbeam.si\/proteinski-koncentrati\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>koncentrati sirotke<\/strong><\/a><strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/proteinski-izolati\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">izolati<\/a><\/strong> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/hidrolizirani-proteini\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hidroliziranimi beljakovinami<\/strong><\/a>, ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/veckomponentne-sirotkine-beljakovine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>me\u0161anicami<\/strong><\/a> le teh, kot je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Just Whey.<\/strong><\/a><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3810,6404,6939,28689,28693,42850\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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=\"Prehranske_vrednosti_in_sestavine\"><\/span>Prehranske vrednosti in sestavine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da sta ti dve \u017eivili pridobljeni iz mleka, je nekaj, o \u010demer smo \u017ee govorili. <strong>Mleko<\/strong> samo po sebi je prehransko <strong>bogat in dragocen vir hranil, kot so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcij<\/a>, jod in polno beljakovin.<\/strong> Iz tega razloga bi moralo za sirotko in sirotkine beljakovine veljati <strong>podobno, <\/strong>kajne? Poglejmo si hranilno sestavo podrobneje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sirotka in sirotkine beljakovine sami po sebi vsebujeta vse makrohranila, torej <strong>beljakovine, ogljikove hidrate in ma\u0161\u010dobe.<\/strong> Vendar pa ima sirotka veliko <strong>vi\u0161ji dele\u017e ogljikovih hidratov, podoben dele\u017e ma\u0161\u010dob<\/strong> in <strong>ni\u017eji dele\u017e beljakovin.<\/strong> Osredoto\u010dimo se torej predvsem na beljakovine, zaradi katerih so sirotka in sirotkine beljakovine najpogosteje iskane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sirotkine beljakovine se na splo\u0161no \u0161tejejo za ene od <strong>najbolj dragocenih in najkakovostnej\u0161ih.<\/strong> Njihova <strong>biolo\u0161ka vrednost<\/strong> (BV) je tako izjemna, da presega <strong>BV jajca za 15%.<\/strong> Zakaj primerjati jajca z beljakovinami? Ker <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/jajca\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jajca<\/a><\/strong> veljajo za <strong>eno od najbolj kakovostnih<\/strong> mo\u017enosti v tem smislu in so v\u010dasih celo <strong>merilo BV.<\/strong> To je vrednost, proti kateri se nato primerjajo drugi viri glede kakovosti beljakovin. Konec koncev, iz njih nastaja \u017eivljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sirotkine beljakovine vsebujejo tudi vse <strong>esencialne aminokisline<\/strong> in razmeroma veliko koli\u010dino <a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>BCAA<\/strong><\/a>. Zato so to <strong>popolne<\/strong> beljakovine z zelo dobrim spektrom aminokislin. Kar se ti\u010de vsebnosti ogljikovih hidratov, jih ve\u010dinoma, \u010de ne celo v celoti, sestavlja <strong>laktoza.<\/strong><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[1] <\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg najbolj obse\u017enih sirotkinih beljakovin &#8211; <strong>beta-laktoglobulina, alfa-laktalbumina in glikomacropeptidov<\/strong> vsebujejo tudi razli\u010dne druge biolo\u0161ko aktivne proteinske frakcije:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Laktoferin<\/strong> je znan po svojih protimikrobnih u\u010dinkih. Na primer, pokazalo se je, da pozitivno vpliva na krepitev kostnega tkiva (rast osteoblastov) in hkrati zmanj\u0161uje aktivnost celic, ki ga oslabijo (inhibicija osteoklastov), kar lahko pomaga pri prepre\u010devanju osteoporoze (tanj\u0161anje kosti). To lahko \u0161e posebej cenijo \u017eenske po menopavzi, ko kosti naravno oslabijo.<sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Imunoglobulini<\/strong> podpirajo imunski sistem in lahko pomagajo pri boju proti vnetjem ali oku\u017ebam. Zdi se tudi, da lahko zmanj\u0161ajo \u010das regeneracije in celo spodbujajo zdravje \u010drevesja. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Laktoperoksidaza<\/strong> je \u0161e en protein, ki ima antimikrobno funkcijo. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Drugi peptidi<\/strong> lahko delujejo tudi kot antioksidanti. Z blokiranjem encima ACE, ki igra klju\u010dno vlogo pri regulaciji krvnega tlaka, imajo lahko pozitiven u\u010dinek na zmanj\u0161anje tveganja za visok krvni tlak. Poleg tega lahko tudi zmanj\u0161ajo tveganje za razvoj diabetes mellitusa. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda so te biolo\u0161ko aktivne beljakovinske frakcije obi\u010dajno prisotne tako v sirotki kot tudi v beljakovinah samih, zato ni resni\u010dno pomembno, katero uporabljate, ali pa\u010d? Glavna razlika je vidna v primerjavi njihovih <strong>dele\u017eev <\/strong>beljakovin in drugih makrohranil.<\/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\">Povpre\u010dne hranilne vrednosti sirotke v prahu:<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Hranilne vrednosti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Energijska vrednost<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">353 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">12,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,07 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">74,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211;  <strong>od tega sladkorji<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">74,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kalcij<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">796 mg<\/td><\/tr><\/tbody><\/table><\/figure>\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\">Povpre\u010dne hranilne vrednosti WPC80 sirotkinih beljakovin v prahu:<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Hranilne vrednosti<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Energijska vrednost<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">390 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Beljakovine<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ma\u0161\u010dobe<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ogljikovi hidrati<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211;  <strong>od tega sladkorji<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kalcij<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">566 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav so to le povpre\u010dne vrednosti, ki se lahko razlikujejo glede na posamezne izdelke, je jasno, da imajo sirotkine beljakovine <strong>mnogo vi\u0161jo vsebnost beljakovin<\/strong> kot sirotka sama. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce bi \u017eeleli zau\u017eiti tipi\u010dnih <strong>30g beljakovin<\/strong> v napitku po vadbi, bi morali zau\u017eiti ve\u010d kot <strong>200g sirotke v prahu<\/strong> v primerjavi z le <strong>37,5g sirotkinih beljakovin.<\/strong> Ne pozabite, da bi s to koli\u010dino sirotke zau\u017eili ve\u010d kot <strong>150g ogljikovih hidratov,<\/strong> predvsem enostavnih (laktoze) in \u0161e precej <strong>energije (821 kcal).<\/strong> Pri sirotkinih beljakovinah bi to zna\u0161alo le <strong>155 kcal.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/image1-1.png\" alt=\"Post-workout napitek\" class=\"wp-image-612524\" title=\"Post-workout napitek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image1-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image1-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koristi_za_zdravje_in_sportno_zmogljivost\"><\/span>Koristi za zdravje in \u0161portno zmogljivost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sirotka in sirotkine beljakovine imata odli\u010dne <strong>hranilne lastnosti. <\/strong>Zaradi svoje <strong>enostavne prebavljivosti,<\/strong> visoke vsebnosti kakovostnih <strong>beljakovin<\/strong> in <a href=\"https:\/\/gymbeam.si\/eaa\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>esencialnih aminokislin<\/strong><\/a>, beljakovine igrajo klju\u010dno vlogo pri <strong>podpori<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/proteini-za-rast-misic\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rast mi\u0161ic<\/strong><\/a>, <strong>obnovi in splo\u0161nem zdravju.<\/strong> Sirotkine beljakovine so tudi priljubljeno dopolnilo za podporo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/za-hujsanje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>huj\u0161anju<\/strong><\/a> in izbolj\u0161anje  <strong><a href=\"https:\/\/gymbeam.si\/sportna-prehrana\/prehranska-dopolnila-glede-na-cilj\/podpora-imunosti\" class=\"ek-link\">imunskega sistema<\/a><\/strong>. Ampak kateri od njiju si zaslu\u017ei zlato medaljo glede na koristi?<\/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\"> Glavne koristi sirotke<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vsebuje razli\u010dna mikrohranila: <\/strong> Sirotka vsebuje ve\u010d mineralov, ki pomagajo podpirati va\u0161e splo\u0161no zdravje in vitalnost. Na primer, bogata je s <a href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcijem<\/a>, <a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalijem<\/a> in fosforjem.<\/li>\n\n\n\n<li><strong>Pomaga pri hidraciji: <\/strong> Nedehidrirana sirotka vsebuje do 94% vode, zato je lahko dobra izbira za spodbujanje ustrezne hidracije. Raztapljanje posu\u0161ene sirotke v vodi je prav tako dobra mo\u017enost.<mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Pozitiven vpliv na imunski sistem:<\/strong> Ta koristni u\u010dinek je predvsem posledica beljakovin in beljakovinskih frakcij, ki jih vsebuje sirotka.<\/li>\n\n\n\n<li><strong>Hitro se prebavi in absorbira:<\/strong> Minimizira prebavne te\u017eave. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/li>\n<\/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\"> Glavne koristi sirotkinih beljakovin<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Spodbuja rast mi\u0161ic:<\/strong> Zanesljivo pomaga pri gradnji mi\u0161i\u010dnih beljakovin. Glede na stimulacijo <strong>MPS (sintezo mi\u0161i\u010dnih beljakovin)<\/strong> celo zaseda prvo mesto med vsemi razpolo\u017eljivimi viri beljakovin, kar omogo\u010da visoka vsebnost mo\u010dno anaboli\u010dne aminokisline <a href=\"https:\/\/gymbeam.si\/l-levcin-instant-powder-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">levcina.<\/a><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[7,8]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Pozitiven vpliv na sr\u010dno-\u017eilni sistem:<\/strong> \u010ceprav bi bilo potrebnih ve\u010d raziskav, sirotkine beljakovine vsebujejo prej omenjene <strong>ACE inhibitorje,<\/strong> ki uravnavajo krvni tlak. Tako lahko pomagajo pri zni\u017eevanju krvnega tlaka. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[9,13]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Upravlja glikemijo:<\/strong> Nekatere \u0161tudije so pokazale pozitiven vpliv u\u017eivanja sirotkinih beljakovin na ob\u010dutljivost za inzulin, oziroma kako dobro se telo odziva na vnos ogljikovih hidratov ali sladkorja, \u0161e posebej pri bolnikih s sladkorno boleznijo II ali drugimi boleznimi. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[10,11,13]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>U\u010dinkuje protivnetno:<\/strong> Zaradi vsebnosti \u0161tevilnih bioaktivnih in protivnetnih snovi lahko pomaga zmanj\u0161ati koncentracijo vnetnih markerjev v krvi.<mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[12]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Pozitivno vpliva na imunski sistem:<\/strong> Tudi zaradi bioaktivnih frakcij, ki jih vsebuje, lahko pomaga pri krepitvi va\u0161ega za\u0161\u010ditnega \u0161\u010dita v obliki <a href=\"https:\/\/gymbeam.si\/sportna-prehrana\/prehranska-dopolnila-glede-na-cilj\/podpora-imunosti\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">imunosti<\/a>.<\/li>\n\n\n\n<li><strong>Je veliko bolj koncentriran vir beljakovin:<\/strong> To ga naredi za u\u010dinkovit na\u010din pove\u010danja vnosa beljakovin.<\/li>\n\n\n\n<li><strong>Hitro se prebavi in absorbira:<\/strong> To je posledica njene preproste strukture in vi\u0161je vsebnosti levcina.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas ta tema zanima, lahko preberete ve\u010d o njej v na\u0161em \u010dlanku <a aria-label=\" (odpre se v novem zavihku)\" href=\"https:\/\/gymbeam.si\/blog\/sirotkine-beljakovine-in-njihov-vpliv-na-rast-misic-hujsanje-in-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sirotkine beljakovine in njihov vpliv na rast mi\u0161ic, huj\u0161anje in zdravje.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"Kako_jih_lahko_uporabite_Primerne_so_tudi_za_kuhanje_in_peko\"><\/span>Kako jih lahko uporabite? Primerne so tudi za kuhanje in peko.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta \u017eivila ponujajo <strong>\u0161irok spekter uporabe<\/strong> na razli\u010dnih podro\u010djih, od prehrane do prehrambene in farmacevtske industrije. Vsaka od teh oblik ima <strong>specifi\u010dne prednosti<\/strong> in ustreza specifi\u010dnim potrebam in ciljem. Nekatera podro\u010dja so bolj primerna ali pogosta za njihovo uporabo. <strong>Sirotka<\/strong> prispeva predvsem k spodbujanju zdravja, medtem ko so <strong>sirotkine beljakovine<\/strong> idealne za dopolnitev beljakovin, hkrati pa podpirajo \u0161portne cilje in splo\u0161no zdravje.<\/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\"> Uporaba sirotke<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sirotko lahko dodate <strong>kamorkoli,<\/strong> kjer je prisotna voda ali mleko. Je odli\u010dna izbira za <strong>kuhanje<\/strong> in <strong>peko.<\/strong> Zaradi njene visoke vsebnosti laktoze je <strong>naravno sladko,<\/strong> kar \u0161e posebej ustreza <strong>sladkim receptom.<\/strong><\/li>\n\n\n\n<li>Lahko se jo u\u017eiva tudi <strong>samostojno.<\/strong><\/li>\n<\/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\">Uporaba sirotkinih beljakovin<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U\u017eivate jo lahko <strong>kadarkoli \u010dez dan<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/ali-je-beljakovinski-shake-bolje-piti-z-vodo-ali-mlekom\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">z vodo ali mlekom<\/a> kot <strong>vir beljakovin,<\/strong> ki ga lahko dopolnite s <a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">sadjem<\/a>, <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ore\u0161\u010dki<\/a> ali muesliji.<\/li>\n\n\n\n<li><strong>Napitek pred in po treningu<\/strong> \u2013 idealna za podporo <strong>regeneraciji<\/strong> in <strong>rasti mi\u0161ic.<\/strong> <\/li>\n\n\n\n<li>Je odli\u010den <strong>pripomo\u010dek<\/strong> pri <strong>kuhanju in peki. <\/strong>Uporabite jo lahko v jogurtu, skuti, <a href=\"https:\/\/gymbeam.si\/kase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161i<\/a>, pecivu ali pudingih ter tako zlahka <strong>pove\u010date vsebnost beljakovin<\/strong> v katerikoli jedi. Poleg tega <strong>vam ni treba<\/strong> skrbeti <strong>zaradi<\/strong> po\u0161kodbe beljakovin med kuhanjem ali peko.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/image6.png\" alt=\" Uporaba sirotkinih beljakovin\" class=\"wp-image-612540\" title=\" Uporaba sirotkinih beljakovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image6.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image6-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_so_primerne_za_vse_Odvisno_od_zastavljenega_cilja\"><\/span>Ali so primerne za vse? Odvisno od zastavljenega cilja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno vam je sedaj \u017ee jasno, da sirotka in sirotkine beljakovine <strong>niso enake.<\/strong> Zato je pomembno premisliti o njuni specifi\u010dni uporabi. \u010ceprav lahko slu\u017eita <strong>podobnim namenom, <\/strong>pa morda \u017ee slutite, da bodo <strong>sirotkine beljakovine<\/strong> za <strong>ve\u010dino ljudi<\/strong> <strong>bolj\u0161a<\/strong> in <strong>u\u010dinkovitej\u0161a<\/strong> izbira.<\/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\"> Sirotka<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za pove\u010danje vnosa energije:<\/strong> Zaradi svoje visoke energijske vrednosti in vi\u0161je vsebnosti ogljikovih hidratov jo je mogo\u010de uporabiti za pove\u010danje ali le dopolnitev potrebne koli\u010dine energije.<\/li>\n\n\n\n<li><strong>Za ljubitelje lepote:<\/strong> Sirotkini paketi ali kopeli so lahko nekonvencionalno sredstvo, ki pomaga vla\u017eiti in pove\u010dati <a href=\"https:\/\/gymbeam.si\/lasje-nohti-koza\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">elasti\u010dnost ko\u017ee<\/a>. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/li>\n<\/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\">Sirotkine beljakovine<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0160portniki:<\/strong> Za \u0161portnike s treningi za mo\u010d in vzdr\u017eljivostne, za pove\u010danje ali ohranjanje mi\u0161i\u010dne mase ter tudi za <a href=\"https:\/\/gymbeam.com\/support-recovery\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">podporo regeneraciji<\/a>.<\/li>\n\n\n\n<li><strong>Med okrevanjem:<\/strong> Pomaga pri okrevanju po po\u0161kodbah ali operacijah.<\/li>\n\n\n\n<li><strong>Starej\u0161i:<\/strong> Za prepre\u010devanje sarkopenije (postopno izgubo mi\u0161i\u010dne mase s staranjem) in ohranjanje mi\u0161i\u010dne mase. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[7]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Nose\u010dnice in doje\u010de matere:<\/strong> Podpirajo pove\u010dane potrebe po beljakovinah med nose\u010dnostjo in dojenjem. Po mnenju EFSA imajo nose\u010dnice pove\u010dane potrebe po beljakovinah <strong>1g, 9g in 28g beljakovin na dan, odvisno od trimese\u010dja.<\/strong> Pri dojenju se priporo\u010da dodatnih 13-19g. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[16]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Najstniki:<\/strong> Na\u010deloma lahko sirotkine beljakovine uporabljajo otroci za zadostitev svojega dnevnega vnosa beljakovin. To se najve\u010dkrat zgodi, ko se za\u010dnejo ukvarjati z <strong>ve\u010d \u0161portnimi aktivnostmi in tega vnosa ne pokrijejo s svojo prehrano.<\/strong> Vendar je vedno pomembno razmisliti o kontekstu ali \u0161e bolje &#8211; se posvetovati z zdravnikom ali nutricionistom. Najstniki imajo na splo\u0161no ve\u010dje potrebe po vnosu hranil. Beljakovine v obliki mle\u010dnih beljakovin imajo zato lahko mesto v njihovi prehrani.<\/li>\n\n\n\n<li><strong>Vegetarijanci:<\/strong> Idealen na\u010din dopolnjevanja kakovostnih beljakovin za tiste, ki ne u\u017eivajo mesa.<\/li>\n\n\n\n<li><strong>Za mo\u0161ke in \u017eenske:<\/strong> Vse beljakovine so na splo\u0161no primerne tako za mo\u0161ke kot za \u017eenske. Vendar pa bi \u017eenske lahko cenile na\u0161 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/yum-yum-whey-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Yum Yum Whey<\/a> znamke BeastPink za dodatno podporo, saj vsebuje sestavine, posebej izbrane za potrebe \u017eenskega telesa. O tem, kako pomaga \u017eenskam dose\u010di njihove cilje, lahko preberete tudi v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-za-zenske-in-njihovi-ucinki-koristi-in-odmerjanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako beljakovine preoblikujejo \u017eensko telo in pomagajo pri huj\u0161anju.<\/strong><\/a><\/li>\n\n\n\n<li><strong>Za <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljse-beljakovine-v-prahu-za-hujsanje\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>huj\u0161anje<\/strong><\/a><strong>: <\/strong>Pomagajo dose\u010di vi\u0161ji vnos beljakovin, kar bo spodbudilo <strong>ohranjanje ve\u010dje koli\u010dine mi\u0161i\u010dne mase, pove\u010dalo ob\u010dutek sitosti,<\/strong> hkrati pa pove\u010dalo tudi splo\u0161no mo\u010d telesa. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[14]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161i \u010dlanki <a href=\"https:\/\/gymbeam.si\/blog\/vodic-za-izbiro-beljakovin-kako-izbrati-prave-beljakovine-za-sportnike-zenske-studente-ali-vegane\/\" target=\"_blank\" aria-label=\"Vodnik za izbiro beljakovin: Kako izbrati beljakovine za \u0161portnike, \u017eenske, \u0161tudente ali vegane? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vodnik za izbiro beljakovin:<\/strong> <strong>Kako izbrati beljakovine za \u0161portnike, \u017eenske, \u0161tudente ali vegane?<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/blog\/katere-beljakovine-izbrati-sirotkin-koncentrat-izolat-ali-hidrolizat\/\" target=\"_blank\" aria-label=\"Katere beljakovine izbrati? Sirotkine koncentrate, izolati ali hidrolizati? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Katere beljakovine izbrati?<\/strong> <strong>Sirotkine koncentrate, izolati ali hidrolizati?<\/strong><\/a> vam bodo pomagali izbrati najbolj\u0161e beljakovine za vas.<\/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\">Kdo bi se moral izogibati u\u017eivanju beljakovin?<\/h3>\n\n\n\n<p>Sirotka ni priporo\u010dljiva za ljudi z <strong>intoleranco na laktozo<\/strong> in ni priporo\u010dljiva za tiste, ki so <strong>alergi\u010dni na mle\u010dne beljakovine (vklju\u010dno s sirotkinimi beljakovinami).<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za intolerantne posameznike je lahko, na primer, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein?cat=1889&amp;filter=out\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkin izolat<\/a> bolj\u0161a izbira, saj je vsebnost laktoze ni\u017eja, lahko pa poskusijo tudi beljakovine s prebavnimi encimi (npr. <a href=\"https:\/\/gymbeam.si\/true-whey-prodigest-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">True Whey ProDigest<\/a>). <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beljakovine rastlinskega izvora<\/a> so lahko prav tako primerna izbira za obe skupini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d informacij o beljakovinah, si lahko preberete na\u0161 \u010dlanek <a aria-label=\" (odpre se v novem zavihku)\" href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-prave-beljakovine-za-hujsanje-ali-rast-misic\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako izbrati prave beljakovine za huj\u0161anje ali rast mi\u0161ic?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/image4.png\" alt=\" Sirotkine beljakovine z prebavnimi encimi\" class=\"wp-image-612556\" title=\" Sirotkine beljakovine z prebavnimi encimi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image4.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/image4-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"Povzetek_kljucnih_razlik_kdo_je_zmagovalec\"><\/span>Povzetek klju\u010dnih razlik: kdo je zmagovalec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><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\"><p style=\"text-align: center;\">Sirotka v prahu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Sirotkine beljakovine<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Proizvedeno<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"> s strjevanjem mleka s sirilom<\/td><td class=\"has-text-align-center\" data-align=\"center\"> z izolacijo in filtracijo iz sirotke<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><div class=\"relative p-1 rounded-sm flex items-center justify-center bg-token-main-surface-primary text-token-text-primary h-8 w-8\"><strong style=\"font-family: inherit; font-size: inherit;\">Povpre\u010dna energijska vrednost na 100 g<\/strong><span style=\"font-family: inherit; font-size: inherit; font-weight: inherit;\">      <\/span><\/div><\/td><td class=\"has-text-align-center\" data-align=\"center\">353 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">390 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong style=\"font-family: inherit; font-size: inherit;\">Povpre\u010dna energija &#8211; 30 g beljakovin na porcijo<\/strong><span style=\"font-family: inherit; font-size: inherit; font-weight: inherit;\">      <\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>821 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>155 kcal<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"> <strong>Vsebnost beljakovin v 100 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u223c12 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u223c70\u201390 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong style=\"font-family: inherit; font-size: inherit;\">Vsebnost ogljikovih hidratov na 100 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u223c75 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u223c2\u20138 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong style=\"font-family: inherit; font-size: inherit;\">Vsebnost ma\u0161\u010dob v 100 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u223c1 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u223c1\u20135 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Uporaba<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">za neposredno u\u017eivanje, v ka\u0161ah, smutijih, pa tudi za kuhanje in peko<\/td><td class=\"has-text-align-center\" data-align=\"center\"> za neposredno u\u017eivanje, v ka\u0161ah, smutijih, pa tudi za kuhanje in peko, dopolnjevanje beljakovin v prehrani, kot napitek po treningu za podporo regeneraciji in rasti mi\u0161ic<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong style=\"font-family: inherit; font-size: inherit;\">Predelava<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"> samo s su\u0161enjem<\/td><td class=\"has-text-align-center\" data-align=\"center\">bolj predelan izdelek z modernimi tehnolo\u0161kimi procesi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong style=\"font-family: inherit; font-size: inherit;\">Prednosti<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"> vsebnost visoko kakovostnih beljakovin<\/td><td class=\"has-text-align-center\" data-align=\"center\">visoka vsebnost beljakovin, enostavna priprava, vsestranska uporaba<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Slaboosti<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"> visoka vsebnost laktoze, ni\u017eja skupna vsebnost beljakovin<\/td><td class=\"has-text-align-center\" data-align=\"center\"> lahko so dra\u017eje (npr. izolati in hidrolizati)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sedaj veste, da so si <strong>sirotka in <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sirotkine beljakovine<\/strong><\/a> zelo podobne, a dejansko zelo razli\u010dne. Obe sta <strong>naravni <\/strong>izdelek iz mleka, pri \u010demer je <strong>sirotka <\/strong>le predhodnik za izdelavo <strong>bolj koncentriranih <\/strong>sirotkinih beljakovin. Le-te so potem predelane v dragoceno prehransko dopolnilo zaradi svojih koristi za <strong>regeneracijo in rast mi\u0161ic,<\/strong> ali enostavni pripomo\u010dek za <strong>dopolnitev visoko kakovostnih beljakovin v <\/strong>prehrani vsakega <strong>navdu\u0161enca nad zdravim na\u010dinom \u017eivljenja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste vam zdijo informacije v tem \u010dlanku nove in koristne, bomo veseli, \u010de bi jih delili na dru\u017ebenih omre\u017ejih ali jih posredujete svojim prijateljem. <\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sirotka in sirotkine beljakovine si niso enake. V tem \u010dlanku boste izvedeli, kak\u0161ne so klju\u010dne razlike med njima, kak\u0161ne so prednosti in komu bolj ustreza sirotka ter komu sirotkine beljakovine.<\/p>\n","protected":false},"author":236,"featured_media":612603,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6279,6507,7131,7191,7629],"filter_section":[],"filter_attribute":[13052,13054,13056,13059,13063,13066,13067,13068,13880,13881],"class_list":{"0":"post-639186","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-beljakovine","9":"tag-prehranska-dopolnila","10":"tag-beljakovine-v-prahu","11":"tag-rast-misicne-mase-sl","12":"tag-zdravje","13":"filter_attribute-proteiny","14":"filter_attribute-aminokyseliny","15":"filter_attribute-mineralne-latky","16":"filter_attribute-gainery-a-sacharidy","17":"filter_attribute-veganske-suplementy","18":"filter_attribute-rast-svalov","19":"filter_attribute-regeneracia","20":"filter_attribute-sportovy-vykon","21":"filter_attribute-chudnutie-doplnky","22":"filter_attribute-zdravie-doplnky","23":"h-entry","24":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kak\u0161na je razlika med sirotko in sirotkinimi beljakovinami? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj sta sirotka in sirotkine beljakovine? 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