храна източник на протеин

Какво прави протеина толкова важен?

Колкото и да говоря за важността на протеина, предполагам, пак няма да е достатъчно. Но представете си вашето тяло като една къща. То тогава протеинът изгражда тухлите на тази къща.

Протеинът е изключително важен при растежа, за изграждането на нашите мускули, сухожилия и кожа. Той е свързан с производството на хормони които регулират функциите на тялото и ензими които подобряват храносмилането и метаболизма. Свързан е дори с невротрасмитерите. Това са химически вещества които изпращат сигналите между мозъка и нервна система.

Казано накратко – не можем да функционираме правилно без протеина.

Това което ще разгледаме в тази статия е:

  • Какво предтавлява протеинът
  • Какво е биологична стойност или какво разделя храните като източници на протеин
  • Кои храни съдържат протеин
  • И някои други важни разграничения и пояснения свързани с протеина
Важно е да знаете че протеин и белтъчини са едно и също нещо. На съдържанието на различните продукти ще забележите че на Български е прието да се изписва белтък или белтъчини вместо протеин. Но не се обърквайте протеин и белтъчини (белтък) се отнасят за едно и също нещо и няма никаква разлика между тях.

Какво точно представлява протеинът?

Протеинът е един от основните 3 макронутритнта другите 2 са, въглехидратите и мазнините. Протеинът е изграден от аминокиселини.

  • Нашето тяло може да си набави и синтезира само 11 от тези аминокиселини. Това са така наречените, заменими аминокиселини.
  • Останалите 9 аминокиселини тялото ни може да си ги набави само и единствено чрез храната която ядем. Те са познати още като незаменими аминокиселини.

Част от заменимите могат да се превърнат в незаменими. Това са така наречените условнозаменими. Това може да се случи в специфични случаи: при новородени и малки деца, бременни жени и хора със специфични заболявания.

Къде се намира протеинът?

До голяма част всички храни съдържат някакво количество протеин. Просто това количество е в различно съотношение. Но няма храни които да са само протеини или въглехидрати. В повечето случаи те съдържат някакво съотношение от 2 или 3 макронутриента.

Някои храни по начало имат ниско съдържание на протеин примерно:

  • Плодовете
  • Зеленчуците
  • Ориз
  • Спагети

А други храни са богати източници на протеин:

  • Месо
  • Риба
  • Бобовите растения като леща, фасул
  • Ядки

Биологична стойност на протеините. Пълноценни и непълноценни източници на протеин

Не всички източници на протеин са (образно казано) с еднакво качество. Както вече разбрахме по-горе протеинът е изграден от 20 аминокиселини. Някои от които можем да си набавим само чрез храната.

Не всички храни имат еднакво съотношение от различните аминокиселини.

Някои храни източници на протеин като телешкото месо, рибата и пилешкото (разбира се говорим за качествено отглеждани животни) съдържат всичките незаменими аминокиселини нужни за изграждането на мускулите. Някои растителни източници на протеин като грах, соя, млечни продукти също се смятат за много добри източници на пълноценен протеин.

От друга страна храни като боб, ядки, семена се смятат за непълноценни източници на протеин. Това е така защото при тях липсват или са в много малко количество някои от незаменимите аминокиселини.

Обаче това не трябва непременно да ни притеснява.

Тези липси са лесно предотвратими чрез комбинираното ядене на различни храни. Още една причина да трябва да имате добре баланасирана и разнообразна диета. Примерно ако хапвате ориз и боб, заедно те доставят всичките аминокиселини нужни за протичането на протеиновия синтез.

Препоръчителен дневен прием на протеин

Хранителен режим които има адекватно количество протеини е свързан с по-нисък глад, по-бърз метаболизъм и по-лесно сваляне на ненужните килограми.

Колко протеин трябва да ядем на ден е една от много обширните и разисквани теми. Много години се ширеше твърдението че трябва да ядем колкото се може повече протеин. След това се говореше че тялото ни не може да усвои повече от 20-3о грама протеин на едно хранене. Но реално няма доказателства които да сочат към това, даже тъкмо обратното.

1. Минимални граници

Препоръчителният минималенприем на протеин за възрастни в добро здраве и минимална физическа активност е около 0.8-1 грама протеин на килограм лично тегло. Това е долната граница или приетият минимум за да може тялото да функционира добре.

2. Оптимални граници

Количеството протеин от което имаме нужда може да варира според различни фактори.

  • За физически активни хора с цел изграждане на мускулите и силата препоръчителният прием варира от 1 до 1.6 грама. Същото важи и за някои спортисти.
  • Културисти и други хора които изпълняват силови упражнения могат да имат нужда от 1.6 до 2 грама протеин. Това важи и за хора които работят тежка физическа работа.
  • Възрастните хора над 65 години трябва да приемат над този минимум. Препоръчва се те да приемат между 1 до 1.2 гр. протеин на килограм тегло.
Прието е че между 10 и 35 процента от калориите които приемаме на ден с храната да идват от протеина. Един грам протеин се равнява грубо на 4 килокалории.

3. Разпределение

Разпределението на количеството протеин което трябва да се приеме също е важно. Дори по-важно за възрастните хора (65+ години) от колкото за младите сочат различни проучвания.

Общото количество на протеин е добре да бъде разделено, до колкото е възможно по равни количества през деня.

Примерно ако гоним 1.6 гр. протеин на тегло то тогава можем да го разделим на 4 (за 4 хранения) и получаваме 0.4 гр. протеин на тегло което трябва да консумираме по време на всяко от четерите ядения.

Дефицит на протеин

Естествено следва и логичният въпрос, ако протеинът е толков важен, то какво се случва ако не приемаме достатъчно? Дефицитът на протеин може да доведе до редица заболявания и проблеми някои от които са:

  • Слаб и забавен растеж при децата.
  • Храносмилателни проблеми.
  • Проблеми с черния дроб
  • Слабост в мускулите.
  • При възрастните хора може да доведе до проблеми с плътността на костите.

By Admin

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