Белтъците са една от най-често срещаните думи в света на фитнеса.
Те са вещества, които снабдяват човешкия организъм със заменими и незаменими аминокиселини (АК).Аминокиселините се използват от организма за изграждане на собствените белтъци в тялото, който влизат в състава на мускулната тъкан.
Количеството и вида на АК , които един белтък съдържа  определя неговото качество.

Аминокиселините са два вида :

  1. заменими
  2. незаменими

Заменимите аминокиселини  са 12, и те могат да се синтезират от организма при необходимост.
Незаменимите или есенциални са 8 и трябва да бъдат набавени чрез храната, те не могат да се синтезират самостоятелно в организма.

Всеки организъм има индивидуални нужди от белтъци като те зависят от възрастта,пола, физическата активност и други.

Има 2 основни типа белтъци

  1. пълноценни
  2. непълноценни

За да бъде един белтък висококачествен (пълноценен)  трябва съотношението на незаменимите АК да се покрива изцяло с нуждите на организма.
Повечето белтъци от животински произход са пълноценни (месо,риба, яйца и др.) , а тези от растителен произход са непълноценни, т.е. не доставят на организма необходимите есенциални АК.
Докато белтъците от растителен произход в голям % се водят непълноценни поради липсата на няколко незаменими аминокиселини.
Най-често липсващите незаменими АК в растенията са метионин (бедни на тази АК са бобовите растения), лизин (бедни на него са житните семена), триптофан и треонин. Те се наричат лимитиращи АК.

 Какво количество белтък трябва да приемаме дневно?

Според Световната здравна организация при Обединените нации минималната доза пълноценен белтък е:

  • За деца до 10-12 годишна възраст – 800мг пълноценен белтък за всеки кг телесна маса
  • За мъже минималното количество е – 570мг за всеки кг телесна маса
  • За жени – 520мг на кг телсна маса

Това са минималните стойности, препоръчителните стойности са ~1гр за кг телесна маса, а за хора с цел показване на мускулна маса 2-2,5 грама за кг.
Тоест ако сте 80 кг мъж и имате цел покачване на мускулна маса вие трябва да приемате поне 160-200грама (пълноценен) белтък дневно за да доставите на тялото си необходимото количество градивни вещества за изграждането на мускулна тъкан.
Важно е да се отбележи, че белтъка които се приема трябва да е качествен, тоест да съдържа всички необходими от организма незаменими аминокиселини.Често проблем се оказва приема на белтък с дефицит на такива.

Как да решим проблема с непълноценните белтъци?

Ако приемаме от храна с дефицит на определена АК (най-често растителни източници), можем да я комбинираме с такава, която съдържа липсващата АК  т.е. да се комбинира пълноценен с непълноценен белтък.
Например, за да да направим белтъка  на бобените растения пълноценен, ще го комбинираме с пилешко месо. По този начин подобряваме функционалността на храните, а това води до подобряване здравето на хората. Също така това позволява по-големия избор на храни, които могат да се консумират, за да не бъде менюто ни еднообразно.

 

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