{"id":193,"date":"2021-11-15T11:55:00","date_gmt":"2021-11-15T11:55:00","guid":{"rendered":"https:\/\/neshio.de\/?p=193"},"modified":"2021-11-16T14:35:14","modified_gmt":"2021-11-16T14:35:14","slug":"wie-viel-protein-am-tag","status":"publish","type":"post","link":"https:\/\/neshio.de\/pl\/ile-bialka-dziennie\/","title":{"rendered":"Oto, ile bia\u0142ka powiniene\u015b spo\u017cywa\u0107 dziennie"},"content":{"rendered":"

Dzienne spo\u017cycie bia\u0142ka niekoniecznie jest takie samo dla wszystkich - tutaj mo\u017cesz dowiedzie\u0107 si\u0119, jak okre\u015bli\u0107 dzienne spo\u017cycie bia\u0142ka dla siebie. <\/p>\n\n\n\n

Zastanawiasz si\u0119, ile bia\u0142ka powiniene\u015b spo\u017cywa\u0107 dziennie? Zalecane dzienne spo\u017cycie (RDA) wynosi 0,8 grama na kilogram masy cia\u0142a dziennie - 46 gram\u00f3w dla przeci\u0119tnej kobiety. Odpowiada to zaledwie 10 % dziennych kalorii. Je\u015bli nie jeste\u015b bardzo aktywna, jest to prawdopodobnie wystarczaj\u0105ce. Pozwoli ci to osi\u0105gn\u0105\u0107 cel bez wysi\u0142ku, je\u015bli b\u0119dziesz przestrzega\u0107 typowej zachodniej diety.<\/p>\n\n\n\n

Aby uzyska\u0107 osobiste \"RDA\" bia\u0142ka, pomn\u00f3\u017c liczb\u0119 0,36 przez swoj\u0105 wag\u0119 w funtach. (Dla siedz\u0105cej kobiety o wadze 150 funt\u00f3w b\u0119dzie to 54 gramy). Podw\u00f3j t\u0119 liczb\u0119, je\u015bli jeste\u015b bardzo aktywna lub \"optymalne bia\u0142ko<\/strong>\", kt\u00f3ry mo\u017ce pom\u00f3c w utrzymaniu mi\u0119\u015bni i wspomaga\u0107 utrat\u0119 wagi wraz z wiekiem <\/a>.<\/p>\n\n\n\n

Wed\u0142ug najnowszych danych z National Health and Nutrition Examination Survey, ameryka\u0144skie kobiety spo\u017cywaj\u0105 ju\u017c oko\u0142o 68 gram\u00f3w dziennie. \"Nie ma potrzeby nadmiernego spo\u017cywania bia\u0142ka\" - m\u00f3wi jeden z ekspert\u00f3w. \"Wystarczy je\u015b\u0107 r\u00f3\u017cnorodne ryby, orzechy, fasol\u0119, nasiona i produkty mleczne, w tym jogurt\". S\u0142owa kluczowe to \u017cywno\u015b\u0107 wysokobia\u0142kowa<\/a>. Jednak rozs\u0105dne mo\u017ce by\u0107 zwi\u0119kszenie ilo\u015bci bia\u0142ka znacznie powy\u017cej RDA.<\/p>\n\n\n\n

Kiedy zwi\u0119kszy\u0107 dawk\u0119 bia\u0142ka <\/h2>\n\n\n\n

Je\u015bli jeste\u015b bardzo aktywny<\/strong><\/h3>\n\n\n\n

Oznacza to wykonywanie co najmniej 35-40 minut umiarkowanych \u0107wicze\u0144 przez cztery lub pi\u0119\u0107 dni w tygodniu, w tym treningu si\u0142owego dwa lub wi\u0119cej razy w tygodniu. Rozwa\u017c spo\u017cywanie od 1,2 do 2 gram\u00f3w bia\u0142ka na kilogram (lub oko\u0142o 0,5 do 0,9 grama na funt) masy cia\u0142a dziennie. Taka ilo\u015b\u0107 jest najlepsza do odbudowy tkanki mi\u0119\u015bniowej. Badania sugeruj\u0105, \u017ce szczeg\u00f3lnie w przypadku intensywnych trening\u00f3w.<\/p>\n\n\n\n

Je\u015bli pr\u00f3bujesz schudn\u0105\u0107<\/strong><\/h3>\n\n\n\n

Bia\u0142ko trawi si\u0119 d\u0142u\u017cej ni\u017c w\u0119glowodany, co daje uczucie syto\u015bci i stymuluje organizm do uwalniania hormonu jelitowego peptydu YY, kt\u00f3ry zmniejsza g\u0142\u00f3d. \"Je\u015bli oko\u0142o 30 % dziennych kalorii b\u0119dzie stanowi\u0107 bia\u0142ko, w naturalny spos\u00f3b b\u0119dziesz je\u015b\u0107 mniej\" - m\u00f3wi ekspert ds. \u017cywienia. \"Bia\u0142ko zmniejsza apetyt i, z mojego do\u015bwiadczenia, pomaga r\u00f3wnie\u017c kontrolowa\u0107 apetyt\".<\/p>\n\n\n\n

Badania nie s\u0105 jednoznaczne co do tego, czy spo\u017cywanie wi\u0119kszej ilo\u015bci Bia\u0142ko dla utraty wagi<\/strong> prowadzi. Z drugiej strony, badania s\u0105 pewne, \u017ce bia\u0142ko mo\u017ce pom\u00f3c w utrzymaniu wi\u0119kszej ilo\u015bci bezt\u0142uszczowej masy mi\u0119\u015bniowej przy jednoczesnej utracie tkanki t\u0142uszczowej. Badanie z 2011 roku sugeruje zwi\u0119kszenie bia\u0142ka do 1,8 do 2 gram\u00f3w na kilogram (oko\u0142o 0,8 do 0,9 grama na funt) masy cia\u0142a dziennie, aby zapobiec utracie mi\u0119\u015bni przy ograniczeniu kalorii. Ogranicz rafinowane w\u0119glowodany, aby zrekompensowa\u0107 dodatkowe kalorie poprzez dodanie bia\u0142ka.<\/p>\n\n\n\n

Je\u015bli wiek \u015bredni<\/strong> s\u0105<\/strong><\/h3>\n\n\n\n

Spo\u017cywanie wi\u0119kszej ilo\u015bci bia\u0142ka wraz z wiekiem mo\u017ce pom\u00f3c w utrzymaniu mi\u0119\u015bni i zapobieganiu osteoporozie. \"Dzi\u0119ki temu pozostaniesz silniejszy i bardziej funkcjonalny\" - m\u00f3wi ekspert. W badaniu z 2015 r. doro\u015bli w wieku powy\u017cej 50 lat, kt\u00f3rzy w przybli\u017ceniu podwoili RDA (z 1,5 grama bia\u0142ka na kilogram lub 0,68 grama na funt masy cia\u0142a), byli w stanie lepiej odbudowa\u0107 i utrzyma\u0107 mi\u0119\u015bnie ju\u017c po czterech dniach, w por\u00f3wnaniu z grupami kontrolnymi spo\u017cywaj\u0105cymi RDA.<\/p>\n\n\n\n

Podwojenie RDA daje \"optymalne bia\u0142ko\", koncepcj\u0119 forsowan\u0105 przez ponad 40 dietetyk\u00f3w podczas niedawnego Szczytu Bia\u0142kowego. Optymalne bia\u0142ko stanowi oko\u0142o 15 do 25 % dziennych kalorii, wci\u0105\u017c poni\u017cej poziomu zalecanego przez wiele popularnych diet wysokobia\u0142kowych. W ci\u0105gu dnia mo\u017ce to by\u0107 20-30 gram\u00f3w na posi\u0142ek i 12-15 gram\u00f3w na przek\u0105sk\u0119. Oznacza to od 90 do 105 gram\u00f3w dziennie.<\/p>","protected":false},"excerpt":{"rendered":"

Die t\u00e4gliche Proteinzufuhr ist nicht unbedingt f\u00fcr alle gleich \u2013 hier erfahren Sie, wie Sie die Tagesdosis an Protein f\u00fcr […]<\/p>\n","protected":false},"author":2,"featured_media":219,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[17,16],"tags":[],"class_list":["post-193","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ernaehrung","category-gesundheit"],"acf":[],"yoast_head":"\nSo viel Protein am Tag sollte man wirklich zu sich nehmen<\/title>\n<meta name=\"description\" content=\"Wie viel Protein am Tag sollte man zu ich nehmen? Lesen Sie hier wie Sie die optimale Tagesdosis f\u00fcr sich bestimmen.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/neshio.de\/pl\/ile-bialka-dziennie\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"So viel Protein am Tag sollte man wirklich zu sich nehmen\" \/>\n<meta property=\"og:description\" content=\"Wie viel Protein am Tag sollte man zu ich nehmen? Lesen Sie hier wie Sie die optimale Tagesdosis f\u00fcr sich bestimmen.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/neshio.de\/pl\/ile-bialka-dziennie\/\" \/>\n<meta property=\"og:site_name\" content=\"NESHIO\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Neshio.Official\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-15T11:55:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-11-16T14:35:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sophie Anderson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisane przez\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sophie Anderson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/neshio.de\\\/wie-viel-protein-am-tag\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/neshio.de\\\/wie-viel-protein-am-tag\\\/\"},\"author\":{\"name\":\"Sophie Anderson\",\"@id\":\"https:\\\/\\\/neshio.de\\\/#\\\/schema\\\/person\\\/b200f62173b05950188360ca99c9035a\"},\"headline\":\"So viel Protein am Tag sollte man wirklich zu sich nehmen\",\"datePublished\":\"2021-11-15T11:55:00+00:00\",\"dateModified\":\"2021-11-16T14:35:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/neshio.de\\\/wie-viel-protein-am-tag\\\/\"},\"wordCount\":617,\"publisher\":{\"@id\":\"https:\\\/\\\/neshio.de\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/neshio.de\\\/wie-viel-protein-am-tag\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/neshio.de\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/wie-viel-protein-am-tag.jpg\",\"articleSection\":[\"Ern\u00e4hrung\",\"Gesundheit\"],\"inLanguage\":\"pl-PL\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/neshio.de\\\/wie-viel-protein-am-tag\\\/\",\"url\":\"https:\\\/\\\/neshio.de\\\/wie-viel-protein-am-tag\\\/\",\"name\":\"So viel Protein am Tag sollte man wirklich zu sich nehmen\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/neshio.de\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/neshio.de\\\/wie-viel-protein-am-tag\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/neshio.de\\\/wie-viel-protein-am-tag\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/neshio.de\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/wie-viel-protein-am-tag.jpg\",\"datePublished\":\"2021-11-15T11:55:00+00:00\",\"dateModified\":\"2021-11-16T14:35:14+00:00\",\"description\":\"Wie viel Protein am Tag sollte man zu ich nehmen? Lesen Sie hier wie Sie die optimale Tagesdosis f\u00fcr sich bestimmen.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/neshio.de\\\/wie-viel-protein-am-tag\\\/#breadcrumb\"},\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/neshio.de\\\/wie-viel-protein-am-tag\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\\\/\\\/neshio.de\\\/wie-viel-protein-am-tag\\\/#primaryimage\",\"url\":\"https:\\\/\\\/neshio.de\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/wie-viel-protein-am-tag.jpg\",\"contentUrl\":\"https:\\\/\\\/neshio.de\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/wie-viel-protein-am-tag.jpg\",\"width\":900,\"height\":671,\"caption\":\"wie-viel-protein-am-tag\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/neshio.de\\\/wie-viel-protein-am-tag\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"NESHIO\",\"item\":\"https:\\\/\\\/neshio.de\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Gesundheit\",\"item\":\"https:\\\/\\\/neshio.de\\\/gesundheit\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"So viel Protein am Tag sollte man wirklich zu sich nehmen\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/neshio.de\\\/#website\",\"url\":\"https:\\\/\\\/neshio.de\\\/\",\"name\":\"NESHIO\",\"description\":\"Beauty und Gesundheit\",\"publisher\":{\"@id\":\"https:\\\/\\\/neshio.de\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/neshio.de\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pl-PL\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/neshio.de\\\/#organization\",\"name\":\"NESHIO\",\"url\":\"https:\\\/\\\/neshio.de\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\\\/\\\/neshio.de\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/neshio.de\\\/wp-content\\\/uploads\\\/2021\\\/04\\\/Neshio-Logo.png\",\"contentUrl\":\"https:\\\/\\\/neshio.de\\\/wp-content\\\/uploads\\\/2021\\\/04\\\/Neshio-Logo.png\",\"width\":247,\"height\":46,\"caption\":\"NESHIO\"},\"image\":{\"@id\":\"https:\\\/\\\/neshio.de\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/Neshio.Official\",\"https:\\\/\\\/www.instagram.com\\\/neshio_official\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/neshio.de\\\/#\\\/schema\\\/person\\\/b200f62173b05950188360ca99c9035a\",\"name\":\"Sophie Anderson\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/0642c44d71b5ff914134d4fae0229a1526b62082433e6a2715882bcac0479812?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/0642c44d71b5ff914134d4fae0229a1526b62082433e6a2715882bcac0479812?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/0642c44d71b5ff914134d4fae0229a1526b62082433e6a2715882bcac0479812?s=96&d=mm&r=g\",\"caption\":\"Sophie Anderson\"}}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Oto, ile bia\u0142ka powiniene\u015b spo\u017cywa\u0107 dziennie","description":"Ile bia\u0142ka powinienem przyjmowa\u0107 dziennie? Przeczytaj tutaj, jak okre\u015bli\u0107 optymalne dzienne spo\u017cycie.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/neshio.de\/pl\/ile-bialka-dziennie\/","og_locale":"pl_PL","og_type":"article","og_title":"So viel Protein am Tag sollte man wirklich zu sich nehmen","og_description":"Wie viel Protein am Tag sollte man zu ich nehmen? Lesen Sie hier wie Sie die optimale Tagesdosis f\u00fcr sich bestimmen.","og_url":"https:\/\/neshio.de\/pl\/ile-bialka-dziennie\/","og_site_name":"NESHIO","article_publisher":"https:\/\/www.facebook.com\/Neshio.Official","article_published_time":"2021-11-15T11:55:00+00:00","article_modified_time":"2021-11-16T14:35:14+00:00","og_image":[{"width":900,"height":671,"url":"https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag.jpg","type":"image\/jpeg"}],"author":"Sophie Anderson","twitter_card":"summary_large_image","twitter_misc":{"Napisane przez":"Sophie Anderson","Szacowany czas czytania":"3 minuty"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/neshio.de\/wie-viel-protein-am-tag\/#article","isPartOf":{"@id":"https:\/\/neshio.de\/wie-viel-protein-am-tag\/"},"author":{"name":"Sophie Anderson","@id":"https:\/\/neshio.de\/#\/schema\/person\/b200f62173b05950188360ca99c9035a"},"headline":"So viel Protein am Tag sollte man wirklich zu sich nehmen","datePublished":"2021-11-15T11:55:00+00:00","dateModified":"2021-11-16T14:35:14+00:00","mainEntityOfPage":{"@id":"https:\/\/neshio.de\/wie-viel-protein-am-tag\/"},"wordCount":617,"publisher":{"@id":"https:\/\/neshio.de\/#organization"},"image":{"@id":"https:\/\/neshio.de\/wie-viel-protein-am-tag\/#primaryimage"},"thumbnailUrl":"https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag.jpg","articleSection":["Ern\u00e4hrung","Gesundheit"],"inLanguage":"pl-PL"},{"@type":"WebPage","@id":"https:\/\/neshio.de\/wie-viel-protein-am-tag\/","url":"https:\/\/neshio.de\/wie-viel-protein-am-tag\/","name":"Oto, ile bia\u0142ka powiniene\u015b spo\u017cywa\u0107 dziennie","isPartOf":{"@id":"https:\/\/neshio.de\/#website"},"primaryImageOfPage":{"@id":"https:\/\/neshio.de\/wie-viel-protein-am-tag\/#primaryimage"},"image":{"@id":"https:\/\/neshio.de\/wie-viel-protein-am-tag\/#primaryimage"},"thumbnailUrl":"https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag.jpg","datePublished":"2021-11-15T11:55:00+00:00","dateModified":"2021-11-16T14:35:14+00:00","description":"Ile bia\u0142ka powinienem przyjmowa\u0107 dziennie? Przeczytaj tutaj, jak okre\u015bli\u0107 optymalne dzienne spo\u017cycie.","breadcrumb":{"@id":"https:\/\/neshio.de\/wie-viel-protein-am-tag\/#breadcrumb"},"inLanguage":"pl-PL","potentialAction":[{"@type":"ReadAction","target":["https:\/\/neshio.de\/wie-viel-protein-am-tag\/"]}]},{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/neshio.de\/wie-viel-protein-am-tag\/#primaryimage","url":"https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag.jpg","contentUrl":"https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag.jpg","width":900,"height":671,"caption":"wie-viel-protein-am-tag"},{"@type":"BreadcrumbList","@id":"https:\/\/neshio.de\/wie-viel-protein-am-tag\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"NESHIO","item":"https:\/\/neshio.de\/"},{"@type":"ListItem","position":2,"name":"Gesundheit","item":"https:\/\/neshio.de\/gesundheit\/"},{"@type":"ListItem","position":3,"name":"So viel Protein am Tag sollte man wirklich zu sich nehmen"}]},{"@type":"WebSite","@id":"https:\/\/neshio.de\/#website","url":"https:\/\/neshio.de\/","name":"NESHIO","description":"Uroda i zdrowie","publisher":{"@id":"https:\/\/neshio.de\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/neshio.de\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pl-PL"},{"@type":"Organization","@id":"https:\/\/neshio.de\/#organization","name":"NESHIO","url":"https:\/\/neshio.de\/","logo":{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/neshio.de\/#\/schema\/logo\/image\/","url":"https:\/\/neshio.de\/wp-content\/uploads\/2021\/04\/Neshio-Logo.png","contentUrl":"https:\/\/neshio.de\/wp-content\/uploads\/2021\/04\/Neshio-Logo.png","width":247,"height":46,"caption":"NESHIO"},"image":{"@id":"https:\/\/neshio.de\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/Neshio.Official","https:\/\/www.instagram.com\/neshio_official\/"]},{"@type":"Person","@id":"https:\/\/neshio.de\/#\/schema\/person\/b200f62173b05950188360ca99c9035a","name":"Sophie Anderson","image":{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/secure.gravatar.com\/avatar\/0642c44d71b5ff914134d4fae0229a1526b62082433e6a2715882bcac0479812?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/0642c44d71b5ff914134d4fae0229a1526b62082433e6a2715882bcac0479812?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/0642c44d71b5ff914134d4fae0229a1526b62082433e6a2715882bcac0479812?s=96&d=mm&r=g","caption":"Sophie Anderson"}}]}},"uagb_featured_image_src":{"full":["https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag.jpg",900,671,false],"thumbnail":["https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag-150x150.jpg",150,150,true],"medium":["https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag-300x224.jpg",300,224,true],"medium_large":["https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag-768x573.jpg",768,573,true],"large":["https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag.jpg",900,671,false],"1536x1536":["https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag.jpg",900,671,false],"2048x2048":["https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag.jpg",900,671,false],"trp-custom-language-flag":["https:\/\/neshio.de\/wp-content\/uploads\/2021\/11\/wie-viel-protein-am-tag.jpg",16,12,false]},"uagb_author_info":{"display_name":"Sophie Anderson","author_link":"https:\/\/neshio.de\/pl\/author\/a-gladon\/"},"uagb_comment_info":0,"uagb_excerpt":"Die t\u00e4gliche Proteinzufuhr ist nicht unbedingt f\u00fcr alle gleich \u2013 hier erfahren Sie, wie Sie die Tagesdosis an Protein f\u00fcr […]","_links":{"self":[{"href":"https:\/\/neshio.de\/pl\/wp-json\/wp\/v2\/posts\/193","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/neshio.de\/pl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/neshio.de\/pl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/neshio.de\/pl\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/neshio.de\/pl\/wp-json\/wp\/v2\/comments?post=193"}],"version-history":[{"count":12,"href":"https:\/\/neshio.de\/pl\/wp-json\/wp\/v2\/posts\/193\/revisions"}],"predecessor-version":[{"id":240,"href":"https:\/\/neshio.de\/pl\/wp-json\/wp\/v2\/posts\/193\/revisions\/240"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/neshio.de\/pl\/wp-json\/wp\/v2\/media\/219"}],"wp:attachment":[{"href":"https:\/\/neshio.de\/pl\/wp-json\/wp\/v2\/media?parent=193"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/neshio.de\/pl\/wp-json\/wp\/v2\/categories?post=193"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/neshio.de\/pl\/wp-json\/wp\/v2\/tags?post=193"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}