[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.bran.cz\/zaklady-proteinove-stravy\/#Article","mainEntityOfPage":"https:\/\/www.bran.cz\/zaklady-proteinove-stravy\/","headline":"Z\u00e1klady proteinov\u00e9 stravy","name":"Z\u00e1klady proteinov\u00e9 stravy","description":"Mo\u017en\u00e1 u\u017e m\u00e1te p\u00e1r diet za sebou a nebyli jste spokojen\u00ed, to ale neznamen\u00e1, \u017ee … P\u0159e\u010d\u00edst \u010dl\u00e1nekZ\u00e1klady proteinov\u00e9 stravy<\/span><\/span><\/a>","datePublished":"2021-03-16","dateModified":"2023-04-29","author":{"@type":"Person","@id":"https:\/\/www.bran.cz\/author\/#Person","name":"","url":"https:\/\/www.bran.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/40308b9402d145b1dc164f447b6506e9dadca8c8362c3ffb52df95e789c0fd10?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/40308b9402d145b1dc164f447b6506e9dadca8c8362c3ffb52df95e789c0fd10?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"bran.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.bran.cz\/wp-content\/uploads\/krevety.jpg","url":"https:\/\/www.bran.cz\/wp-content\/uploads\/krevety.jpg","height":0,"width":0},"url":"https:\/\/www.bran.cz\/zaklady-proteinove-stravy\/","about":["N\u00e1kupy"],"wordCount":568,"articleBody":" Mo\u017en\u00e1 u\u017e m\u00e1te p\u00e1r diet za sebou a nebyli jste spokojen\u00ed, to ale neznamen\u00e1, \u017ee si nem\u016f\u017eete p\u0159e\u010d\u00edst o proteinov\u00e9 diet\u011b a promyslet si, zda to nen\u00ed pr\u00e1v\u011b ta dieta, kter\u00e1 by v\u00e1m mohla vyhovovat.Dodr\u017eov\u00e1n\u00ed stravy s vysok\u00fdm obsahem b\u00edlkovin m\u00e1 r\u016fzn\u00e9 v\u00fdhody:\u2022 V prvn\u00ed \u0159ad\u011b jsou b\u00edlkoviny v\u00edce syt\u00e9 ne\u017e sacharidy a tuky, a proto m\u00e1te tendenci j\u00edst m\u00e9n\u011b. \u2022 Druh\u00fdm d\u016fvodem je to, \u017ee tr\u00e1ven\u00ed b\u00edlkovin vy\u017eaduje v\u011bt\u0161\u00ed v\u00fddej energie ne\u017e u tuk\u016f a sacharid\u016f (b\u011bhem tr\u00e1ven\u00ed se spaluje mezi 18 a 25% kalori\u00ed spot\u0159ebovan\u00fdch konzumac\u00ed potravin bohat\u00fdch na b\u00edlkoviny).\u2022 A do t\u0159etice je zn\u00e1mo, \u017ee n\u00edzk\u00fd p\u0159\u00edjem sacharid\u016f udr\u017euje hladinu inzul\u00ednu konstantn\u00ed a nedoch\u00e1z\u00ed k pocitu hladu.Nejv\u011bt\u0161\u00ed v\u00fdhoda proteinov\u00e9 diety v\u0161ak souvis\u00ed se svalovou hmotou. P\u0159i hubnut\u00ed m\u00e1te v\u0161eobecn\u011b tendenci ztr\u00e1cet \u010d\u00e1st svalov\u00e9 hmoty, proto\u017ee t\u011blo vyu\u017e\u00edv\u00e1 k produkci energie aminokyseliny. Strava bohat\u00e1 na b\u00edlkoviny m\u016f\u017ee naopak v\u00fdrazn\u011b zastavit nebo zpomalit \u00fabytek svalov\u00e9 hmoty, co\u017e je v\u00fdhoda, kterou jist\u011b ocen\u00edte.Ti, kdo dodr\u017euj\u00ed stravu bohatou na b\u00edlkoviny pot\u0159ebuj\u00ed konkr\u00e9tn\u00ed stravovac\u00ed pl\u00e1n, ve kter\u00e9m je udr\u017eov\u00e1n n\u00edzk\u00fd denn\u00ed p\u0159\u00edjem sacharid\u016f. Je tak\u00e9 d\u016fle\u017eit\u00e9, aby p\u0159ijat\u00e9 sacharidy byly straviteln\u00e9 postupn\u011b, pomalu. Rychle straviteln\u00fdm sacharid\u016fm, kter\u00e9 jsou obsa\u017een\u00e9 ve sladkostech, ale nap\u0159\u00edklad i v b\u00edl\u00e9m pe\u010divu, je t\u0159eba se \u00fapln\u011b vyhnout.Funkce b\u00edlkovin v t\u011bleV\u00edte, co p\u0159esn\u011b je protein? B\u00edlkoviny p\u0159edstavuj\u00ed po tuc\u00edch a sacharidech t\u0159et\u00ed v\u00fdznamnou slo\u017eku obsa\u017eenou v potravin\u00e1ch. Na rozd\u00edl od stopov\u00fdch prvk\u016f, vitam\u00edn\u016f a miner\u00e1l\u016f poskytuj\u00ed b\u00edlkoviny na\u0161emu t\u011blu energii. B\u00edlkoviny se nach\u00e1zej\u00ed ve v\u0161ech bu\u0148k\u00e1ch na\u0161eho t\u011bla. Pokud chcete dodr\u017eovat b\u00edlkovinnou stravu, m\u011bli byste se nejprve pod\u00edvat na potraviny, kter\u00e9 chcete j\u00edst. Va\u0161e \u00fasil\u00ed zhubnout bude \u00fasp\u011b\u0161n\u00e9, pouze pokud se vyhnete j\u00eddl\u016fm bohat\u00fdm na sacharidy a pokud budete konzumovat dostatek potravin bohat\u00fdch na b\u00edlkoviny a tuky.Mezi nejvz\u00e1cn\u011bj\u0161\u00ed zdroje b\u00edlkovin pro \u010dlov\u011bka pat\u0159\u00ed maso, ryby, mo\u0159sk\u00e9 plody, vejce a ml\u00e9\u010dn\u00e9 v\u00fdrobky. Pot\u0159ebu b\u00edlkovin v\u0161ak lze pokr\u00fdt tak\u00e9 zdroji vegansk\u00fdch b\u00edlkovin (lu\u0161t\u011bniny, o\u0159echy, j\u00e1dra, semena). Mezi potraviny, kter\u00e9 by se m\u011bly ve va\u0161em j\u00eddeln\u00ed\u010dku vyskytovat, pat\u0159\u00ed kr\u016ft\u00ed a ku\u0159ec\u00ed maso, ryby jako losos, tu\u0148\u00e1k, krevety, z ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f n\u00edzkotu\u010dn\u00fd tvaroh, ricotta, skyr, p\u0159\u00edrodn\u00ed koz\u00ed s\u00fdr, vejce a zelenina jako je brokolice nebo \u0161pen\u00e1t. Vhodn\u00e9 jsou i v\u00fdrobky na b\u00e1zi s\u00f3ji: tofu, s\u00f3jov\u00e9 pl\u00e1tky, s\u00f3jov\u00fd jogurt. Jako pamlsky jsou v\u00fdborn\u00e9 o\u0159echy a semena.Pokud se nechcete fixovat na hl\u00edd\u00e1n\u00ed j\u00eddeln\u00ed\u010dku, m\u016f\u017eete s\u00e1hnout po profesion\u00e1ln\u011b sestaven\u00edm j\u00eddeln\u00ed\u010dku a p\u0159\u00edpravc\u00edch, kter\u00e9 v\u00e1m poslou\u017e\u00ed jako b\u011b\u017en\u00e1 strava po cel\u00e9 obdob\u00ed, kdy bude t\u0159eba kontrolovat p\u0159\u00edsun b\u00edlkovin. 3.5\/5 - (2 votes) "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Z\u00e1klady proteinov\u00e9 stravy","item":"https:\/\/www.bran.cz\/zaklady-proteinove-stravy\/#breadcrumbitem"}]}]