{"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\/sl\/koliko-beljakovin-na-dan\/","title":{"rendered":"To je koli\u010dina beljakovin, ki bi jo morali zau\u017eiti na dan"},"content":{"rendered":"

Dnevni vnos beljakovin ni nujno enak za vsakogar - tukaj boste izvedeli, kako lahko sami dolo\u010dite dnevni vnos beljakovin. <\/p>\n\n\n\n

Se spra\u0161ujete, koliko beljakovin morate zau\u017eiti na dan? Priporo\u010dena dnevna koli\u010dina (RDA) je 0,8 grama na kilogram telesne te\u017ee na dan - 46 gramov za povpre\u010dno \u017eensko. To ustreza le 10 % dnevnih kalorij. \u010ce niste zelo aktivni, je to verjetno dovolj. S tem boste brez te\u017eav dosegli ciljno vrednost, \u010de se boste prehranjevali po tipi\u010dni zahodnja\u0161ki dieti.<\/p>\n\n\n\n

Svojo osebno priporo\u010deno dnevno koli\u010dino beljakovin dobite tako, da \u0161tevilo 0,36 pomno\u017eite s svojo te\u017eo v kilogramih. (Za sede\u010do 150-kilogramsko \u017eensko je to 54 gramov.) \u010ce ste zelo aktivni ali \"optimalne beljakovine<\/strong>\", ki vam lahko pomaga ohranjati mi\u0161ice in podpira izgubo telesne te\u017ee s staranjem. <\/a>.<\/p>\n\n\n\n

Po najnovej\u0161ih podatkih Nacionalne raziskave o zdravju in prehrani Ameri\u010danke zau\u017eijejo \u017ee pribli\u017eno 68 gramov na dan. \"Za beljakovine ni treba skrbeti,\" pravi eden od strokovnjakov. \"Preprosto jejte razli\u010dne ribe, ore\u0161\u010dke, fi\u017eol, semena in mle\u010dne izdelke, vklju\u010dno z jogurtom.\" Klju\u010dne besede so \u017eivila z visoko vsebnostjo beljakovin<\/a>. Vendar pa je morda pametno, da beljakovine pove\u010date precej bolj, kot je priporo\u010dena koli\u010dina.<\/p>\n\n\n\n

Kdaj pove\u010dati odmerek beljakovin <\/h2>\n\n\n\n

\u010ce ste zelo dejavni.<\/strong><\/h3>\n\n\n\n

To pomeni, da \u0161tiri ali pet dni na teden vsaj 35 do 40 minut zmerno telovadite, od tega dvakrat ali ve\u010dkrat na teden izvajajte vadbo za mo\u010d. Dnevno zau\u017eijte 1,2 do 2 grama beljakovin na kilogram (ali pribli\u017eno 0,5 do 0,9 grama na funt) telesne te\u017ee. Ta koli\u010dina je najbolj\u0161a za obnovo mi\u0161i\u010dnega tkiva. Raziskave ka\u017eejo, da je ta koli\u010dina potrebna zlasti, \u010de se veliko ukvarjate z visoko intenzivno vadbo.<\/p>\n\n\n\n

\u010ce posku\u0161ate shuj\u0161ati.<\/strong><\/h3>\n\n\n\n

Beljakovine se prebavljajo dlje kot ogljikovi hidrati, zato se po\u010dutite siti in spodbujate telo k spro\u0161\u010danju \u010drevesnega hormona peptida YY, ki zmanj\u0161uje lakoto. \"\u010ce boste pribli\u017eno 30 % dnevnih kalorij nadomestili z beljakovinami, boste seveda jedli manj,\" pravi strokovnjak za prehrano. \"Beljakovine zmanj\u0161ujejo apetit in po mojih izku\u0161njah tudi pomagajo nadzorovati \u017eeljo po hrani.\"<\/p>\n\n\n\n

\u0160tudije so razli\u010dne glede tega, ali u\u017eivanje ve\u010d Beljakovine za huj\u0161anje<\/strong> vodi. Po drugi strani pa so raziskave pokazale, da lahko beljakovine pomagajo ohraniti ve\u010d pustih mi\u0161ic, medtem ko izgubljate ma\u0161\u010dobo. \u0160tudija iz leta 2011 predlaga pove\u010danje beljakovin do 1,8 do 2 grama na kilogram (pribli\u017eno 0,8 do 0,9 grama na funt) telesne te\u017ee na dan, da bi prepre\u010dili izgubo mi\u0161ic ob omejitvi kalorij. Zmanj\u0161ajte koli\u010dino rafiniranih ogljikovih hidratov, da nadomestite dodatne kalorije z dodajanjem beljakovin.<\/p>\n\n\n\n

\u010ce ste srednjih let<\/strong> so .<\/strong><\/h3>\n\n\n\n

\u010ce s starostjo u\u017eivate ve\u010d beljakovin, lahko ohranite mi\u0161ice in prepre\u010dite osteoporozo. \"Tako boste ostali mo\u010dnej\u0161i in bolj funkcionalni,\" pravi strokovnjak. V \u0161tudiji iz leta 2015 so odrasli, starej\u0161i od 50 let, ki so pribli\u017eno podvojili RDA (z 1,5 grama beljakovin na kilogram ali 0,68 grama na kilogram telesne te\u017ee), v primerjavi s kontrolnimi skupinami, ki so u\u017eivale RDA, \u017ee po \u0161tirih dneh bolje obnovili in ohranili mi\u0161ice.<\/p>\n\n\n\n

\u010ce podvojite svojo priporo\u010deno dnevno koli\u010dino beljakovin, dobite \"optimalno koli\u010dino beljakovin\", kar je koncept, ki ga je na nedavnem vrhu o beljakovinah predstavilo ve\u010d kot 40 strokovnjakov za prehrano. Optimalni dele\u017e beljakovin predstavlja pribli\u017eno 15 do 25 % dnevnih kalorij, kar je \u0161e vedno pod ravnjo, ki jo priporo\u010dajo \u0161tevilne priljubljene visokobeljakovinske diete. V enem dnevu bi to lahko pomenilo 20-30 gramov na obrok in 12 do 15 gramov na prigrizek. To pomeni 90 do 105 gramov dnevno.<\/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? 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