De c\u00e2te proteine avem nevoie zilnic, ca s\u0103 avem mu\u0219chi frumos defini\u021bi? Mi\u0219carea este cea care face mas\u0103 muscular\u0103 – indiferent de diet\u0103.<\/p>\n\n\n\n
\u021aine\u021bi cont c\u0103 proteinele din organism sunt descompuse \u0219i reconstruite \u00een mod continuu. Pentru a construi mu\u0219chi, trebuie s\u0103 consum\u0103m mai multe proteine din hran\u0103 dec\u00e2t ceea ce este… descompus. Fenomenul se nume\u0219te bilan\u021b net pozitiv de azot, deoarece proteinele sunt bogate \u00een azot. Explic\u0103m.<\/p>\n\n\n\n
O juc\u0103rie de construc\u021bie este o protein\u0103. F\u0103cut\u0103 din 20 de piese, aminoacizii. Proteinele complete \u00eenseamn\u0103 carne, pe\u0219te, ou\u0103, lactate. Fiecare protein\u0103 are 20 de piese. Organismul le fragmenteaz\u0103. \u0218i le recombin\u0103 cum are nevoie.<\/p>\n\n\n\n
A\u0219a cresc \u021besuturile, inclusiv mu\u0219chii, a\u0219a se construie\u0219te \u0219i se reconstruie\u0219te func\u021bia imunitar\u0103.<\/p>\n\n\n\n
Nou\u0103 piese se numesc esen\u021biale. Sunt aminoacizii esen\u021biali. Organismul nu are posibilitatea s\u0103 \u00eei produc\u0103 singur. \u00cei lu\u0103m doar din hrana de origine animal\u0103.<\/p>\n\n\n\n
Conf. univ. dr. Cristina C\u0103pu\u0219\u0103, medic primar nefrolog: \u201eOrganismul \u00ee\u0219i ia c\u0103r\u0103mizile \u0219i arunc\u0103 ce nu-i mai trebuie \u2013 acidul uric rezult\u0103 din acest proces. Un rinichi s\u0103n\u0103tos, care nu a fost afectat niciodat\u0103 de nimic, elimin\u0103 produ\u0219ii care rezult\u0103 din proteine\u201d.<\/p>\n\n\n\n
Dr. ing. Cristina Toda\u0219ca, Facultatea de Inginerie Chimic\u0103 \u0219i Biotehnologii: \u201e\u00cen organismul uman, nu se \u00eencepe sinteza de proteine p\u00e2n\u0103 nu avem to\u021bi aminoacizii necesari, altfel e un deficit de sintez\u0103\u201d.<\/p>\n\n\n\n
Acest deficit se nume\u0219te malnutri\u021bie. \u00censeamn\u0103 c\u0103 celulele nu mai primesc ce au nevoie.<\/p>\n\n\n\n
1 gram de proteine, de origine animal\u0103, per kilogram corp. \u00cen fiecare zi. De exemplu, pentru un adult de 70 de kilograme \u2013 70 de grame de proteine zilnic. Pentru adul\u021bii supraponderali, mai \u00eent\u00e2i v\u0103 recomand\u0103m s\u0103 calcula\u021bi greutatea optim\u0103 pentru \u00een\u0103l\u021bimea pe care o ave\u021bi. \u0218i la aceast\u0103 greutate optim\u0103 s\u0103 calcula\u021bi 1 gram de proteine per kilogram corp.<\/p>\n\n\n\n
Conf. univ. dr. Cristina C\u0103pu\u0219\u0103, medic primar nefrolog: \u201eC\u00e2te proteine vin din 100 de grame de carne? C\u00e2te proteine vin din 100 de grame de br\u00e2nz\u0103? Din ambele – 20 de grame de proteine. Dac\u0103 \u00eentr-o zi ai m\u00e2ncat 100 de grame de \u0219ni\u021bel, 100 de grame de carne de pui \u00een crud – ai luat 20 de grame, 2 felii de br\u00e2nz\u0103 \u2013 ai f\u0103cut 40 de grame.\u201d<\/p>\n\n\n\n
De c\u00e2te proteine avem nevoie pentru a construi mu\u0219chi mai mari? Antrenamentul de for\u021b\u0103 este important, la fel este \u0219i consumul cantit\u0103\u021bii potrivite de proteine. 1,2 p\u00e2n\u0103 la 1,5 grame de proteine de origine animal\u0103 per kilogram corp.<\/p>\n\n\n\n
Mu\u0219chii. Proteinele musculare sunt descompuse \u0219i reconstruite \u00een mod continuu. Pentru a construi mu\u0219chi, consuma\u021bi mai multe proteine de origine animal\u0103 dec\u00e2t ceea ce descompune\u021bi. Dac\u0103 nu, organismul tinde s\u0103 descompun\u0103 mu\u0219chii proprii, pentru a furniza organismului aminoacizi. Aceasta s\u0103 sus\u021bin\u0103 func\u021biile vitale. A\u0219a scade masa muscular\u0103.<\/p>\n\n\n\n
Sursa: adevarul Sursa foto: G4Food.ro<\/p>\n","protected":false},"excerpt":{"rendered":"
De c\u00e2te proteine avem nevoie zilnic, ca s\u0103 avem mu\u0219chi frumos defini\u021bi? Mi\u0219carea este cea care face mas\u0103 muscular\u0103 –<\/p>\n","protected":false},"author":1,"featured_media":140277,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-140276","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"jetpack_featured_media_url":"https:\/\/i1.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/08\/https___www.g4food.ro__wp-content_uploads_2026_01_dieta-proteica-1024x683-1.jpg?fit=1320%2C743","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-Auw","jetpack-related-posts":[],"_links":{"self":[{"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/140276","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=140276"}],"version-history":[{"count":1,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/140276\/revisions"}],"predecessor-version":[{"id":140278,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/140276\/revisions\/140278"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/140277"}],"wp:attachment":[{"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=140276"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=140276"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=140276"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}