{"id":559,"date":"2017-11-30T09:57:42","date_gmt":"2017-11-30T08:57:42","guid":{"rendered":"https:\/\/viscojis.cz\/teens\/2017\/11\/30\/zdroje-bilkovin-ve-strave-a-jejich-potreba\/"},"modified":"2024-11-07T13:57:16","modified_gmt":"2024-11-07T12:57:16","slug":"zdroje-bilkovin-ve-strave-a-jejich-potreba","status":"publish","type":"post","link":"https:\/\/viscojis.cz\/teens\/zdroje-bilkovin-ve-strave-a-jejich-potreba\/","title":{"rendered":"Zdroje b\u00edlkovin ve strav\u011b a jejich pot\u0159eba"},"content":{"rendered":"<p><span><span style=\"color: #003399\">O tom, jak\u00e9 jsou zdroje b\u00edlkovin a kolik jich denn\u011b pot\u0159ebujeme.<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>B\u00edlkoviny jsou jednou ze z\u00e1kladn\u00edch slo\u017eek potravy. V lidsk\u00e9m t\u011ble zast\u00e1vaj\u00ed obrovskou \u0159adu funkc\u00ed a lidsk\u00e9 t\u011blo si je nedok\u00e1\u017ee vytvo\u0159it jinak, ne\u017e p\u0159em\u011bnou b\u00edlkovin z potravy. Denn\u011b bychom m\u011bli j\u00edst dostatek potravin s obsahem kvalitn\u00edch b\u00edlkovin. Proto\u017ee jich denn\u011b pot\u0159ebujeme des\u00edtky gram\u016f, \u0159ad\u00ed se b\u00edlkoviny mezi z\u00e1kladn\u00ed \u017eiviny na\u0161\u00ed stravy.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Zdroje b\u00edlkovin<\/strong><\/p>\n<p>B\u00edlkoviny z\u00edsk\u00e1v\u00e1me jak z \u017eivo\u010di\u0161n\u00e9, tak i z rostlinn\u00e9 potravy. Jednotliv\u00e9 potraviny maj\u00ed v b\u00edlkovin\u00e1ch r\u016fzn\u011b zastoupen\u00e9 esenci\u00e1ln\u00ed aminokyseliny \u2013 podle toho se li\u0161\u00ed jejich vyu\u017eitelnost. L\u00e9pe vyu\u017eiteln\u00e9 jsou pro n\u00e1s \u017eivo\u010di\u0161n\u00e9 b\u00edlkoviny \u2013 z vajec, ml\u00e9ka a ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f, masa a ryb. Z rostlinn\u00fdch potravin jsou nejl\u00e9pe vyu\u017eiteln\u00e9 b\u00edlkoviny lu\u0161t\u011bnin, velmi dob\u0159e vyu\u017eitelnou b\u00edlkovinu m\u00e1 nap\u0159\u00edklad s\u00f3ja. M\u00e9n\u011b vyu\u017eiteln\u00fdm, ale p\u0159esto pot\u0159ebn\u00fdm zdrojem b\u00edlkovin, jsou o\u0159echy, semena a obiloviny.<\/p>\n<p>Pro co nejlep\u0161\u00ed vyu\u017eitelnost b\u00edlkovin je vhodn\u00e9 jejich zdroje v j\u00eddeln\u00ed\u010dku pest\u0159e st\u0159\u00eddat. Z masa d\u00e1v\u00e1me p\u0159ednost libov\u00fdm druh\u016fm, jako jsou telec\u00ed, jehn\u011b\u010d\u00ed, dr\u016fbe\u017e\u00ed, kr\u00e1li\u010d\u00ed. Alespo\u0148 2x t\u00fddn\u011b za\u0159azujeme ryby a stejn\u011b tak lu\u0161t\u011bniny. Velmi kvalitn\u00ed je tak\u00e9 vaje\u010dn\u00e1 b\u00edlkovina. Denn\u011b bychom m\u011bli j\u00edst tak\u00e9 2 a\u017e 4 porce ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f v z\u00e1vislosti na v\u011bku. Pro zdrav\u00e9 srdce a c\u00e9vy se doporu\u010duje sn\u00edst ka\u017ed\u00fd den hrst o\u0159ech\u016f a sem\u00ednek v nepra\u017een\u00e9 a nesolen\u00e9 form\u011b.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Kolik b\u00edlkovin na\u0161e t\u011blo pot\u0159ebuje?<\/strong><\/p>\n<p>Z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu by b\u00edlkoviny m\u011bly tvo\u0159it 10 \u2013 15 %. Doporu\u010den\u00fd p\u0159\u00edjem b\u00edlkovin se li\u0161\u00ed podle v\u011bku, pohlav\u00ed, pohybov\u00e9 aktivity a zdravotn\u00edho stavu. Tabulka uv\u00e1d\u00ed, kolik b\u00edlkovin pot\u0159ebujeme na 1 kilogram na\u0161\u00ed t\u011blesn\u00e9 hmotnosti (podle v\u011bku a pohlav\u00ed):<\/p>\n<p>&nbsp;<\/p>\n<table border=\"2\" style=\"width: 214px;height: 98px;border: thin solid #000000\" rules=\"all\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td><strong>&nbsp;V\u011bk<\/strong><\/td>\n<td><strong>chlapci<\/strong><\/td>\n<td><strong>d\u00edvky&nbsp;<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>&nbsp;10-14 let<\/strong><\/td>\n<td>&nbsp;0,9 g\/kg<\/td>\n<td>&nbsp;&nbsp;0,9 g\/kg<\/td>\n<\/tr>\n<tr>\n<td><strong>&nbsp;15-18 let<\/strong><\/td>\n<td>&nbsp;0,8 g\/kg<\/td>\n<td>&nbsp;<strong>&nbsp;<\/strong>0,9 g\/kg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Uveden\u00e9 hodnoty plat\u00ed pro osoby s t\u011blesnou hmotnost\u00ed v&nbsp;norm\u00e1ln\u00edm rozmez\u00ed.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Vy\u0161\u0161\u00ed pot\u0159eba b\u00edlkovin<\/strong> je v obdob\u00ed r\u016fstu, p\u0159i zv\u00fd\u0161en\u00e9 fyzick\u00e9 z\u00e1t\u011b\u017ei, b\u011bhem nemoci, v obdob\u00ed po nemoci nebo operaci, v t\u011bhotenstv\u00ed a p\u0159i kojen\u00ed.<\/p>\n<p><strong>Pot\u0159eba omezit p\u0159\u00edjem b\u00edlkovin<\/strong> je u n\u011bkter\u00fdch onemocn\u011bn\u00ed, nap\u0159. p\u0159i nedostate\u010dn\u00e9 funkci ledvin.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Dlouhodob\u00fd nedostatek<\/strong> vede k podv\u00fd\u017eiv\u011b, zpomalen\u00ed a\u017e z\u00e1stav\u011b r\u016fstu, sn\u00ed\u017een\u00ed obranyschopnosti, svalov\u00e9 slabosti, naru\u0161en\u00ed funkce org\u00e1n\u016f. V na\u0161ich podm\u00ednk\u00e1ch je nedostatek b\u00edlkovin sp\u00ed\u0161e v\u00fdjime\u010dn\u00fd \u2013 hroz\u00ed p\u0159i p\u0159\u00edsn\u00e9 vegansk\u00e9 v\u00fd\u017eiv\u011b (strava vylu\u010duj\u00edc\u00ed v\u0161echny potraviny \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu) a nevhodn\u00e9 reduk\u010dn\u00ed diet\u011b (p\u0159\u00edli\u0161 n\u00edzk\u00fd p\u0159\u00edjem b\u00edlkovin a \u010dasto i dal\u0161\u00edch \u017eivin).<\/p>\n<p><strong>Nadm\u011brn\u00fd p\u0159\u00edvod b\u00edlkovin<\/strong> na\u0161emu zdrav\u00ed tak\u00e9 neprosp\u00edv\u00e1 \u2013 p\u0159ebytek b\u00edlkovin je nutn\u00e9 odbourat, co\u017e znamen\u00e1 zv\u00fd\u0161enou z\u00e1t\u011b\u017e pro j\u00e1tra a ledviny a vy\u0161\u0161\u00ed riziko n\u011bkter\u00fdch onemocn\u011bn\u00ed v\u010detn\u011b n\u00e1dorov\u00fdch.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>10 gram\u016f b\u00edlkovin je obsa\u017eeno v&nbsp;t\u011bchto potravin\u00e1ch:<\/strong><\/p>\n<p><em>23 gram\u016f s\u00f3jov\u00e9ho masa, 37 gram\u016f neva\u0159en\u00e9 \u010do\u010dky, 33 gram\u016f 30 % s\u00fdru eidam, 57 gram\u016f (asi 3 pol\u00e9vkov\u00e9 l\u017e\u00edce) polotu\u010dn\u00e9ho tvarohu, 200 g b\u00edl\u00e9ho jogurtu, cca 300 ml ml\u00e9ka (v\u011bt\u0161\u00ed sklenice), 43 g ku\u0159ec\u00edch prsou, 53 g filetu z lososa, 53 g \u0161unky nejlep\u0161\u00ed kvality, 77 g vejce (asi 1,5 vejce), 45 g mandl\u00ed, 38 g slune\u010dnicov\u00fdch sem\u00ednek.<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span><em><strong>Pou\u017eit\u00e1 literatura:<\/strong><\/em><\/span><br \/><span><em>Br\u00e1zdov\u00e1, Z.: V\u00fd\u017eiva \u010dlov\u011bka. Vy\u0161kov, 2005, s. 10-124.<\/em><\/span><br \/><span><em>DAV\u00cdDEK, J.: Aminokyseliny, peptidy, b\u00edlkoviny [online], [cit. 2013-11-10]<\/em><\/span>.<br \/><span><em>Ledvina, M.: Biochemie. Karolinum Praha, 1993, s. 13-121.<\/em><\/span><br \/><span><em>Referen\u010dn\u00ed hodnoty pro p\u0159\u00edjem \u017eivin, str\u00e1nky N\u011bmeck\u00e9 spole\u010dnosti pro v\u00fd\u017eivu: Deutsche gesellschaft f\u00fcr ern\u00e4hrung &#8211; Referenzwerte f\u00fcr die N\u00e4hrstoffzufuhr [online], [cit. 2013-11-10].<\/em><\/span><br \/><span><em>Va\u0161\u00ed\u010dkov\u00e1, Z., Br\u00e1zdov\u00e1, Z., M\u00fcllerov\u00e1, D.: Frekvence denn\u00edch j\u00eddel a jeji d\u016fsledky u d\u011bti mlad\u0161\u00edho \u0161koln\u00edho v\u011bku [online], [cit. 2013-11-10].<\/em><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><em><strong>&nbsp;<\/strong><\/em><\/p>\n<script type=\"text\/javascript\"> toolTips('.classtoolTips105','Nedostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin vede k \u00fabytku svalov\u00e9 hmoty, t\u00edm se zhor\u0161uje pohyblivost, oslabuje se obranyschopnost, zhor\u0161uje hojen\u00ed ran, prodlu\u017euje se doba nemocnosti a rekonvalescence.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips169','Aminokyseliny jsou organick\u00e9 kyseliny, kter\u00e9 obsahuj\u00ed aminoskupinu -NH2. Aminokyseliny jsou z\u00e1kladem b\u00edlkovin a \u201estavebn\u00edm kamenem\u201c v\u0161ech \u017eiv\u00fdch organism\u016f.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips300','Peptidy vznikaj\u00ed \u0161t\u011bpen\u00edm b\u00edlkovin.'); <\/script>","protected":false},"excerpt":{"rendered":"<p>O tom, jak\u00e9 jsou zdroje b\u00edlkovin a kolik jich denn\u011b pot\u0159ebujeme.<br \/>\n&nbsp;<br \/>\nB\u00edlkoviny jsou jednou ze z\u00e1kladn\u00edch slo\u017eek potravy. V lidsk\u00e9m t\u011ble zast\u00e1vaj\u00ed obrovskou \u0159adu funkc\u00ed a lidsk\u00e9 t\u011blo si je nedok\u00e1\u017ee vytvo\u0159it jinak, ne\u017e p\u0159em\u011bnou b\u00edlkovin z potravy. Denn\u011b bychom m\u011bli j\u00edst dostatek potravin s obsahem kvalitn\u00edch b\u00edlkovin. Proto\u017ee jich denn\u011b pot\u0159ebujeme des\u00edtky gram\u016f, \u0159ad\u00ed se b\u00edlkoviny mezi z\u00e1kladn\u00ed \u017eiviny na\u0161\u00ed stravy.<\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[45],"tags":[],"class_list":["post-559","post","type-post","status-publish","format-standard","hentry","category-bilkoviny-ve-vyiv"],"acf":[],"_links":{"self":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/559","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/comments?post=559"}],"version-history":[{"count":1,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/559\/revisions"}],"predecessor-version":[{"id":1028,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/559\/revisions\/1028"}],"wp:attachment":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/media?parent=559"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/categories?post=559"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/tags?post=559"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}