Acum c\u00e2teva s\u0103pt\u0103m\u00e2ni a fost mare vrie \u00een social media cu noile recomand\u0103ri alimentare din US. Un punct de interes a fost legat de recomandarea \/ necesarul de protein\u0103 zilnic\u0103 per kg\/corp.<\/p>\n\n\n\n
Discu\u021biile s-au aprins deoarece recomandarea anterioar\u0103 spunea c\u0103 0,8 gr de protein\u0103 per kg\/corp asigur\u0103 necesarul astfel \u00eenc\u00e2t s\u0103 se p\u0103streze masa muscular\u0103 \u00een condi\u021bii de activitate zilnic\u0103 normal\u0103, adic\u0103 f\u0103r\u0103 sport sau mers la sal\u0103.<\/p>\n\n\n\n
C\u00e2nd intra \u00een discu\u021bie sportul \u0219i mersul la sal\u0103 la femei recomandarea maximal\u0103 era de aproximativ 1,6 gr de protein\u0103 per kg\/corp.<\/p>\n\n\n\n
Noile recomand\u0103ri precizeaz\u0103 acum c\u0103 minimul pentru a p\u0103stra integritatea organismului, a masei musculare etc este de 1,2 \u2013 1,6 gr de protein\u0103 per kg\/corp.
Ceea ce mie mi s-a p\u0103rut interesant vis a vis de aceast\u0103 modificare e c\u0103 \u00een ghidurile mai vechi din US eu am g\u0103sit recomand\u0103ri de 0,8 gr de protein\u0103 per lbs\/corp ceea ce tradus \u00een kg\/corp e aproximativ 1,6 gr de proteina adic\u0103 fix ceea ce se zice acum c\u0103 ar fi o noutate \u00een special \u00een zonele unde unitatea de m\u0103sur\u0103 folosit\u0103 este kg si nu lbs.<\/p>\n\n\n\n
Nu pl\u0103nuiesc s\u0103 intru \u00een dezbaterea legat\u0103 de cantit\u0103\u021bi \u0219i necesar ci mai degrab\u0103 a\u0219 vrea s\u0103 las aici ce am \u00een\u021beles eu p\u00e2n\u0103 acum despre tipul de protein\u0103 \u0219i modul \u00een care ea performeaz\u0103 \u00een sistemul nostru \u0219i cum putem face astfel \u00eenc\u00e2t s\u0103 ne atingem necesarul.<\/p>\n\n\n\n
\u0218i mai specific de at\u00e2t m\u0103 uit ast\u0103zi la aminoacizi \u0219i cum sunt ei reg\u0103si\u021bi \u00een proteina animal\u0103 \u0219i \u00een cea vegetal\u0103.<\/p>\n\n\n\n
Aminoacizii sunt importan\u021bi pentru organismul uman pentru ca sunt implica\u021bi, ajut\u0103 si sunt parte structural\u0103 din:<\/p>\n\n\n\n
Sinteza proteinelor, repararea \u0219i cre\u0219terea \u021besuturilor, produc\u021bia de enzime \u0219i hormonii, sprijinirea sistemului imunitar, sinteza neurotransmi\u021b\u0103torilor, surs\u0103 de energie, metabolismul \u0219i absorb\u021bia nutrien\u021bilor.<\/p>\n\n\n\n
Cel mai important aspect este cel legat de echilibrul \u00eentre aminoacizi, at\u00e2t cei non-esen\u021biali (adic\u0103 cei pe care \u00eei poate produce organismul nostru), dar mai ales \u00eentre cei esen\u021biali (adic\u0103 cei pe care organismul uman nu \u00eei poate produce singur \u0219i e nevoie s\u0103 \u00eei lu\u0103m din surse externe).<\/p>\n\n\n\n
Proteina animal\u0103 este, din acest punct de vedere, cel mai bine calibrat\u0103 cu necesitatea organismului uman: este o protein\u0103 complet\u0103 (po\u021bi s\u0103 m\u0103n\u00e2nci doar o bucat\u0103 de carne sau un ou \u0219i ob\u021bii to\u021bi aminoacizii \u00een pondere corect\u0103), cu biodisponibilitate ridicat\u0103 (adic\u0103 se diger\u0103 s\u0103 se absoarbe repede \u0219i u\u0219or). Din aceste motive necesarul de protein\u0103 animal\u0103 poate s\u0103 fie mai mic.
Fun fact: Ou\u0103le au cel mai mare procent de aminoacizi esen\u021biali din toate sursele de protein\u0103 animal\u0103.<\/p>\n\n\n\n
Acum proteina vegetal\u0103… plantele \u0219i legumele au de asemenea profil complet de aminoacizi (adic\u0103 \u00eei con\u021bin pe to\u021bi cei 9 esen\u021biali \u0219i cei 11 non-esen\u021biali). Problema este c\u0103 ponderea lor, \u00een cadrul unui aliment vegetal (de exemplu linte sau arahide sau gr\u00e2u) nu este echilibrat\u0103 astfel \u00eenc\u00e2t organismul uman s\u0103 o poat\u0103 folosi complet \u0219i imediat.<\/p>\n\n\n\n
Solu\u021bia pentru a rezolva aceast\u0103 problem\u0103 poate s\u0103 fie simpl\u0103: combin\u0103 mai multe tipuri de vegetale la aceia\u0219i mas\u0103.
Sau un pic mai complicat\u0103: f\u0103 un pic de cercetare pentru a descoperii ce aminoacizi nu sunt \u00een cantitate suficient\u0103 \u00een ce vegetal\u0103 \u0219i ce alt\u0103 plant\u0103\/leguminoas\u0103 con\u021bine acel\/acei aminos \u0219i pune-le \u00eempreun\u0103 \u00een farfuria ta.
Fun fact: O prieten\u0103 mi-a spus la un moment dat c\u0103 n\u0103utului, de exemplu, \u00eei trebuie gr\u00e2u sau secar\u0103 pentru a \u00ee\u0219i completa profilul de aminoacizi.<\/p>\n\n\n\n
Un alt lucru care merit\u0103 men\u021bionat \u0219i luat \u00een calcul este c\u0103 proteina vegetal\u0103 are o biodisponibilitate mai sc\u0103zut\u0103 ceea ce ne spune c\u0103 ar trebui s\u0103 consum\u0103m cantit\u0103\u021bi mai mari de protein\u0103 vegetal\u0103 pentru a ne atinge necesarul (se diger\u0103 \u0219i se absorb mai pu\u021bin dec\u00e2t proteina animal\u0103 a\u0219 zice c\u0103 e \u0219i datorit\u0103 fibrelor con\u021binute \u00een aceste alimente \u0219i care au o mul\u021bime de alte roluri benefice).<\/p>\n\n\n\n
A\u0219 vrea s\u0103 mai las aici c\u00e2teva idei care s\u0103 ne ajute la a construi mese echilibrate \u0219i un regim alimentar care s\u0103 ne sus\u021bin\u0103 s\u0103n\u0103tatea:<\/p>\n\n\n\n
\n- Limita de colesterol consumat\u0103 zilnic din alimente a fost eliminat\u0103 din ghiduri \u0219i recomand\u0103ri \u00eenc\u0103 din 2015<\/li>\n\n\n\n
- Proteina animal\u0103 poate s\u0103 pun\u0103 probleme dac\u0103 este \u00eenso\u021bit\u0103 de mult\u0103 gr\u0103sime saturat\u0103 (carne tocat\u0103 cu procent mare de gr\u0103sime, steak marmorat puternic, etc)<\/li>\n\n\n\n
- Plantele au aport important de fibre foarte necesare microbiomului, tranzitului etc<\/li>\n\n\n\n
- Se recomand\u0103 \u00eemp\u0103r\u021birea necesarului zilnic de protein\u0103 egal \u00eentre toate mesele principale<\/li>\n\n\n\n
- Se recomand\u0103 ca prima mas\u0103 a zilei s\u0103 con\u021bin\u0103 minim 30 de grame de protein\u0103 sau mai specific e men\u021bionat un necesar de minimum 3 gr de leucin\u0103 pentru declan\u0219area trecerii de la o stare catabolic\u0103 (de descompunere) la o stare anabolic\u0103 (de construc\u021bie) a mu\u0219chilor.<\/li>\n<\/ul>\n\n\n\n
P.S.: Am scris deja despre:<\/p>\n\n\n\n
\n- simptomele peri \/ meno \/ post menopauz\u0103<\/a><\/li>\n\n\n\n
- somn \u0219i peri \/ meno \/ post menopauz\u0103<\/a><\/li>\n\n\n\n
- emo\u021bii \u0219i peri \/ meno \/ post menopauz\u0103<\/a><\/li>\n\n\n\n
- seed cycleing \u0219i hormoni<\/a><\/li>\n\n\n\n
- perimenopauza \u0219i intermitent fasting<\/a><\/li>\n<\/ul>\n\n\n\n
\u0218i despre hormoni \u0219i influen\u021ba lor a\u0219a mai general aici<\/a> \u0219i chestionarele sunt aici<\/a>
Dac\u0103 vrei \u0219i tu \u00een comunitate via whatsapp acesta este link-ul de acces!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Acum c\u00e2teva s\u0103pt\u0103m\u00e2ni a fost mare vrie \u00een social media cu noile recomand\u0103ri alimentare din US. Un punct de interes a fost legat de recomandarea \/ necesarul de protein\u0103 zilnic\u0103 per kg\/corp. Discu\u021biile s-au aprins deoarece recomandarea anterioar\u0103 spunea c\u0103 0,8 gr de protein\u0103 per kg\/corp asigur\u0103 necesarul astfel \u00eenc\u00e2t s\u0103 se p\u0103streze masa muscular\u0103Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,155],"tags":[53,137,131,138,152,139,146,16,7],"class_list":["post-460","post","type-post","status-publish","format-standard","hentry","category-ale-mele","category-nutritie","tag-educatie","tag-femei","tag-hormoni","tag-menopauza","tag-nutritie","tag-perimenoapuza","tag-postmenopauza","tag-sanatate","tag-viata"],"yoast_head":"\nProtein\u0103 animal\u0103 sau vegetal\u0103? 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