{"id":1740,"date":"2019-01-03T13:00:34","date_gmt":"2019-01-03T12:00:34","guid":{"rendered":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/?p=1740"},"modified":"2022-03-07T16:52:26","modified_gmt":"2022-03-07T15:52:26","slug":"potraviny-s-vysokym-obsahem-bilkovin-pro-vase-svaly","status":"publish","type":"post","link":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/2019\/01\/03\/potraviny-s-vysokym-obsahem-bilkovin-pro-vase-svaly\/","title":{"rendered":"Deset potravin s vysok\u00fdm obsahem b\u00edlkovin pro va\u0161e svaly"},"content":{"rendered":"

Aby svalstvo rostlo a t\u011blo l\u00e9pe regenerovalo, pot\u0159ebuje \u010dlov\u011bk kvalitn\u00ed zdroje b\u00edlkovin. Potravin s\u00a0obsahem protein\u016f jsou stovky. My si p\u0159edstav\u00edme des\u00edtku, kterou m\u016f\u017eete kombinovat a je snadno k sehn\u00e1n\u00ed. <\/b><\/p>\n

Maso, lu\u0161t\u011bniny, jogurt, o\u0159echy. B\u00edlkoviny (proteiny) jsou velmi d\u016fle\u017eit\u00e9 pro lidsk\u00e9 t\u011blo, tak\u0159ka se bez nich neobejde. Ve skute\u010dnosti jde o nepostradatelnou l\u00e1tku pro tvorbu sval\u016f \u2013 a toho m\u016f\u017eete vyu\u017e\u00edt ve sv\u016fj prosp\u011bch.<\/span><\/p>\n

Nen\u00ed b\u00edlkovina jako b\u00edlkovina<\/strong><\/h2>\n

Zdroje b\u00edlkovin m\u016f\u017eeme rozd\u011blit na \u017eivo\u010di\u0161n\u00e9 a rostlinn\u00e9. \u017divo\u010di\u0161n\u00e9 zdroje b\u00edlkovin jsou pro \u010dlov\u011bka nejhodnotn\u011bj\u0161\u00ed, proto\u017ee obsahuj\u00ed v\u0161echny pot\u0159ebn\u00e9 aminokyseliny, co\u017e jsou l\u00e1tky, ze kter\u00fdch se b\u00edlkoviny skl\u00e1daj\u00ed. Na druhou stranu n\u011bkter\u00e9 \u017eivo\u010di\u0161n\u00e9 zdroje b\u00edlkovin obsahuj\u00ed z\u00e1rove\u0148 i v\u011bt\u0161\u00ed mno\u017estv\u00ed tuku. Rostlinn\u00e9 zdroje b\u00edlkovin nejsou tak plnohodnotn\u00e9, proto je zapot\u0159eb\u00ed je ve strav\u011b r\u016fzn\u011b kombinovat (nap\u0159. lu\u0161t\u011bniny s obilovinami). To je d\u016fle\u017eit\u00e1 zpr\u00e1va p\u0159edev\u0161\u00edm pro vegany.<\/span><\/p>\n

Kolik b\u00edlkovin bychom m\u011bli denn\u011b p\u0159ij\u00edmat?<\/strong><\/h2>\n

P\u0159esn\u00e9 \u010d\u00edslo v\u00e1m nikdo ne\u0159ekne, proto\u017ee nic nen\u00ed stoprocentn\u00ed, ale v\u00a0pr\u016fm\u011bru se uv\u00e1d\u00ed, \u017ee sportovec by m\u011bl p\u0159ijmout okolo 2 g b\u00edlkovin na 1 kg sv\u00e9 v\u00e1hy. Ale pozor! T\u011blo se neobejde tak\u00e9 bez sacharid\u016f, tuk\u016f, miner\u00e1l\u016f a vitamin\u016f.<\/span><\/p>\n

\n

R\u00e1di se o sebe star\u00e1te? V Mutumutu fand\u00edme v\u0161em, kte\u0159\u00ed se sna\u017e\u00ed \u017e\u00edt zdrav\u011b. Vrac\u00edme jim a\u017e 20 % z ceny pojistn\u00e9ho za to, \u017ee se pravideln\u011b h\u00fdbou, dal\u0161\u00edch 5 % za preventivn\u00ed prohl\u00eddky u doktora a je\u0161t\u011b 5 %, kdy\u017e nekou\u0159\u00ed.<\/em><\/strong><\/p>\n

Kolik vr\u00e1t\u00edme v\u00e1m?<\/a><\/div><\/a><\/p>\n
\n

A jak\u00e1 je na\u0161e des\u00edtka zdroj\u016f b\u00edlkovin?<\/strong><\/h2>\n

1\ufe0f\u20e3 \u0158eck\u00fd jogurt<\/h1>\n

B\u00edlkoviny: 10 g\/100 g v\u00fdrobku<\/span><\/p>\n

Oby\u010dejn\u00fd \u0159eck\u00fd jogurt m\u016f\u017ee obsahovat a\u017e t\u0159ikr\u00e1t m\u00e9n\u011b cukru ne\u017e ochucen\u00e9 druhy.<\/span><\/p>\n

2\ufe0f\u20e3 Cottage s\u00fdr<\/b><\/h1>\n

B\u00edlkoviny: 11 g\/100 g produktu<\/span><\/p>\n

Pokud se sna\u017e\u00edte nabrat svaly, je tento tvarohov\u00fd s\u00fdr dobrou volbou. M\u00e1 nejen mnoho b\u00edlkovin, ale tak\u00e9 pouze cca 85 kalori\u00ed na 100 gram\u016f.<\/span><\/p>\n

3\ufe0f\u20e3 Ku\u0159ec\u00ed maso<\/b><\/h1>\n

B\u00edlkoviny: 20 g\/100 g masa<\/span><\/p>\n

Skv\u011bl\u00e9 j\u00eddlo pro vybudov\u00e1n\u00ed figury \u2013 b\u00edl\u00e9 ku\u0159ec\u00ed maso. Ku\u0159ec\u00ed prsa maj\u00ed vysoce kvalitn\u00ed obsah protein\u016f. Kdo nechce ku\u0159e, m\u016f\u017ee zvolit kr\u016ft\u00ed maso.<\/span><\/p>\n

4\ufe0f\u20e3 Fazole<\/b><\/h1>\n

B\u00edlkoviny: 8g\/100 g lu\u0161t\u011bnin<\/span><\/p>\n

Nemus\u00edte maso? Fazole jsou skv\u011bl\u00fdm zdrojem b\u00edlkovin, nav\u00edc jsou to nejdostupn\u011bj\u0161\u00ed konzervovan\u00e9 lu\u0161t\u011bniny. A maj\u00ed i dostatek vl\u00e1kniny.<\/span><\/b><\/p>\n

\"fazole,
A\u0165 u\u017e v\u00e1m chutn\u00e1 kter\u00fdkoli druh fazol\u00ed, nic s n\u00edm nezkaz\u00edte.<\/figcaption><\/figure>\n

5\ufe0f\u20e3 Divok\u00fd losos<\/strong><\/h1>\n

B\u00edlkoviny: 20 g\/100 g ryb\u00edho masa<\/span><\/p>\n

Nejen\u017ee divok\u00fd losos chutn\u00e1 l\u00e9pe ne\u017e jeho um\u011ble chovan\u00fd bratranec, ale m\u00e1 tak\u00e9 o 25 % v\u00edce b\u00edlkovin. Krom\u011b toho z\u00edsk\u00e1te v\u011bt\u0161\u00ed mno\u017estv\u00ed omega-3 mastn\u00fdch kyselin.<\/span><\/p>\n

6\ufe0f\u20e3 Sm\u011bs o\u0159ech\u016f<\/b><\/h1>\n

B\u00edlkoviny: 16 g\/100 g sm\u011bsi<\/span><\/p>\n

O\u0159echy jako ara\u0161\u00eddy, ke\u0161u a mandle jsou super mo\u017enost, jak do j\u00eddeln\u00ed\u010dku p\u0159idat b\u00edlkoviny a zdrav\u00e9 tuky.<\/span><\/p>\n

7\ufe0f\u20e3 Vejce<\/b><\/h1>\n

B\u00edlkoviny: 6 g\/1 vejce<\/span><\/p>\n

Vaj\u00ed\u010dka jsou t\u00e9m\u011b\u0159 dokonal\u00e1. To proto, \u017ee z\u00a0nich m\u016f\u017ee t\u011blo vst\u0159ebat maxim\u00e1ln\u00ed mno\u017estv\u00ed b\u00edlkovin. Mnohem v\u00edc ne\u017e u v\u011bt\u0161iny potravin.<\/span><\/p>\n

8\ufe0f\u20e3 2% ml\u00e9ko<\/b><\/h1>\n

B\u00edlkoviny: 8 g\/1 \u0161\u00e1lek<\/span><\/p>\n

Ml\u00e9ko je klasick\u00fd a spolehliv\u00fd zdroj \u0161pi\u010dkov\u00fdch protein\u016f s biologickou hodnotou, nav\u00edc je snadn\u00e9 na zpracov\u00e1n\u00ed.<\/span><\/p>\n

9\ufe0f\u20e3 Sardinky<\/strong><\/h1>\n

B\u00edlkoviny: 21 g\/100 g rybi\u010dek<\/span><\/p>\n

Konzervovan\u00e9 sardinky jsou sice pln\u00e9 b\u00edlkovin, ale jsou \u010dasto p\u0159ehl\u00ed\u017eeny. Dod\u00e1vaj\u00ed tak\u00e9 dostatek omega-3 tuk\u016f a vitaminu D. V\u00fdzkumy nazna\u010duj\u00ed, \u017ee vy\u0161\u0161\u00ed p\u0159\u00edjem vitaminu D m\u016f\u017ee podpo\u0159it produkci testosteronu.<\/span><\/p>\n

\ud83d\udd1f Hov\u011bz\u00ed pe\u010den\u011b<\/b><\/h1>\n

B\u00edlkoviny: 25 g\/100 g masa<\/span><\/p>\n

Porce hov\u011bz\u00edho \u010dasto obsahuje v\u00edc b\u00edlkovin ne\u017e cel\u00fd ob\u011bd z\u00a0n\u011b\u010deho jin\u00e9ho. Hov\u011bz\u00ed m\u00e1 vysokou biologickou hodnotu, co\u017e znamen\u00e1, \u017ee se snadno za\u017e\u00edv\u00e1 a t\u011blo jej lehce zpracov\u00e1v\u00e1. A navrch je chutn\u00e9.<\/span><\/p>\n

\n

U\u017e v\u00edte, \u017ee klienty za zdrav\u00fd \u017eivotn\u00ed styl pravideln\u011b odm\u011b\u0148ujeme. Ale v\u011bd\u011bli jste, \u017ee si k nov\u00e9 pojistce m\u016f\u017eete vysportovat i 3000 K\u010d t\u0159eba na chytr\u00e9 hodinky? Zvl\u00e1dnete to raz dva.<\/i><\/b><\/p>\n

Jak z\u00edskat hodinky<\/a><\/div><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Aby svalstvo rostlo a t\u011blo l\u00e9pe regenerovalo, pot\u0159ebuje \u010dlov\u011bk kvalitn\u00ed zdroje b\u00edlkovin. Potravin s\u00a0obsahem protein\u016f jsou stovky. My si p\u0159edstav\u00edme des\u00edtku, kterou m\u016f\u017eete kombinovat a je snadno k sehn\u00e1n\u00ed. Maso, lu\u0161t\u011bniny, jogurt, o\u0159echy. B\u00edlkoviny (proteiny) jsou velmi d\u016fle\u017eit\u00e9 pro lidsk\u00e9 t\u011blo, tak\u0159ka se bez nich neobejde. Ve skute\u010dnosti jde o nepostradatelnou l\u00e1tku pro tvorbu sval\u016f …<\/p>\n","protected":false},"author":10,"featured_media":1857,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[136,40,42],"class_list":["post-1740","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi","tag-zdrave-jidlo","tag-zdravi","tag-zivotni-styl"],"_links":{"self":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/1740","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/comments?post=1740"}],"version-history":[{"count":12,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/1740\/revisions"}],"predecessor-version":[{"id":4997,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/1740\/revisions\/4997"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media\/1857"}],"wp:attachment":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media?parent=1740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/categories?post=1740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/tags?post=1740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}