[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.decus.sk\/7-potravin-bohatych-na-bielkoviny-s-vynimkou-masa-a-mlieka\/#Article","mainEntityOfPage":"https:\/\/www.decus.sk\/7-potravin-bohatych-na-bielkoviny-s-vynimkou-masa-a-mlieka\/","headline":"7 potrav\u00edn bohat\u00fdch na bielkoviny, s v\u00fdnimkou m\u00e4sa a mlieka","name":"7 potrav\u00edn bohat\u00fdch na bielkoviny, s v\u00fdnimkou m\u00e4sa a mlieka","description":"\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 vaj\u00ed\u010dka Vaje\u010dn\u00e1 bielkovina je vysoko kvalitn\u00fd prote\u00edn, ktor\u00fd obsahuje v\u0161etky aminokyseliny, ktor\u00e9 potrebujeme (vymenite\u013en\u00e9 a nenahradite\u013en\u00e9). Je dostato\u010dne v\u00fd\u017eivn\u00fd, \u013eahko str\u00e1vite\u013en\u00fd a je mo\u017en\u00e9 ho zahrn\u00fa\u0165 do stravy aspo\u0148…","datePublished":"2018-04-27","dateModified":"2023-04-28","author":{"@type":"Person","@id":"https:\/\/www.decus.sk\/author\/#Person","name":"","url":"https:\/\/www.decus.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/188853cc08cfc4af3f5ef42e51d7aa754653be0300e41daf30a10471d44d4592?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/188853cc08cfc4af3f5ef42e51d7aa754653be0300e41daf30a10471d44d4592?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"decus.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.decus.sk\/wp-content\/uploads\/img_a289062_w2016_t1530110543.jpg","url":"https:\/\/www.decus.sk\/wp-content\/uploads\/img_a289062_w2016_t1530110543.jpg","height":0,"width":0},"url":"https:\/\/www.decus.sk\/7-potravin-bohatych-na-bielkoviny-s-vynimkou-masa-a-mlieka\/","wordCount":395,"articleBody":"\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 vaj\u00ed\u010dkaVaje\u010dn\u00e1 bielkovina je vysoko kvalitn\u00fd prote\u00edn, ktor\u00fd obsahuje v\u0161etky aminokyseliny, ktor\u00e9 potrebujeme (vymenite\u013en\u00e9 a nenahradite\u013en\u00e9). Je dostato\u010dne v\u00fd\u017eivn\u00fd, \u013eahko str\u00e1vite\u013en\u00fd a je mo\u017en\u00e9 ho zahrn\u00fa\u0165 do stravy aspo\u0148 ka\u017ed\u00fd de\u0148.\u00a0 Jedno vaje\u010dn\u00e9 bielko obsahuje 3,5 g bielkov\u00edn.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 hubyNie s\u00fa n\u00e1hodne porovn\u00e1van\u00e9 s m\u00e4som, niektor\u00e9 druhy h\u00fab obsahuj\u00fa v\u0161etky aminokyseliny, ktor\u00e9 potrebujeme. Patria medzi ne najm\u00e4 biela huba, hr\u00edby , podbrezovn\u00edk – nie je \u017eiadnym prekvapen\u00edm, \u017ee s\u00fa cenen\u00e9 tak vysoko. \u00a0Bielkoviny s\u00fa viac v \u010diap\u00f4\u010dkach mlad\u00fdch h\u00fab. \u00a0Obsah bielkov\u00edn v 100 g bielych h\u00fab je 3,7 g, v hr\u00edbe – 3,3 g, v podbrezovn\u00edku- 2,5 g, \u0161ampi\u0148\u00f3ny – 3 g.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 strukovinyAk chcete z\u00edska\u0165 kompletn\u00fa sadu aminokysel\u00edn so strukovinami, mus\u00edte ich navz\u00e1jom mie\u0161a\u0165 (c\u00edcer + \u0161o\u0161ovica) alebo napr\u00edklad s obilninami (fazu\u013ea + hned\u00e1 ry\u017ea).\u00a0V\u00a0strukovin\u00e1ch nie je prakticky \u017eiadny tuk, ale ve\u013ea vl\u00e1kniny a dostatok bielkov\u00edn.\u00a0S\u00fa n\u00edzkokalorick\u00e9, zatia\u013e \u010do dlhodobo uspokojuj\u00fa hlad.\u00a0Pred varen\u00edm musia by\u0165 v\u0161etky strukoviny namo\u010den\u00e9 nieko\u013eko hod\u00edn.\u00a0 Polievkov\u00e1 \u0161o\u0161ovka obsahuje 9 g bielkov\u00edn, c\u00edcer – 8 g, fazu\u013ea – 7 g.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 orechyMandle, makadamia orechy, ke\u0161u, slne\u010dnicov\u00e9 semienka a \u013ean, ktor\u00e9 s\u00fa pre n\u00e1s zn\u00e1me, s\u00fa vynikaj\u00facimi zdrojmi bielkov\u00edn.\u00a0Okrem toho maj\u00fa ve\u013ea podstatn\u00fdch polynenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn omega-6.\u00a0Orechy s\u00fa ide\u00e1lne na desiatu (mal\u00e1 h\u0155stka asi 50 gramov). 30 g orechov obsahuje asi 7 g bielkov\u00edn.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u0161pen\u00e1tLen m\u00e1lo \u013eud\u00ed vie, \u017ee 100 gramov \u0161pen\u00e1tu (asi 2 \u0161\u00e1lky) obsahuje 4,5 gramu bielkov\u00edn. V skuto\u010dnosti s\u00fa tieto listy 50% bielkov\u00edn (ak vyl\u00fa\u010dite vodu z nej). \u0160pen\u00e1t je k dispoz\u00edcii po cel\u00fd rok.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 biela kapusta, brokolica, karfiolKapusta, karfiol, brokolica – v\u0161etky tieto produkty obsahuj\u00fa rastlinn\u00e9 bielkoviny. Brokolica je l\u00eddrom v obsahu prote\u00ednov (100 gramov – 3 g prote\u00ednu), po ktorom nasleduje karfiol (100 g – 2 g prote\u00ednu), kapusta (v 100 g – 1,8 g prote\u00ednu). Naju\u017eito\u010dnej\u0161ia pre t\u00fdch, ktor\u00ed monitoruj\u00fa hmotnos\u0165 a zdravie, je pova\u017eovan\u00e1 za brokolica. Obsahuje l\u00e1tku sulforaphane, ktor\u00e1 sa z\u00fa\u010dast\u0148uje detoxik\u00e1cie, zni\u017euje hladinu gluk\u00f3zy v krvi. Aby ste ju dostali v spr\u00e1vnom mno\u017estve, brokolica by mala by\u0165 jeden\u00e1 surov\u00e1.                                                                                                                                                                                                                                                                                                                                                                                        3.8\/5 - (12 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"7 potrav\u00edn bohat\u00fdch na bielkoviny, s v\u00fdnimkou m\u00e4sa a mlieka","item":"https:\/\/www.decus.sk\/7-potravin-bohatych-na-bielkoviny-s-vynimkou-masa-a-mlieka\/#breadcrumbitem"}]}]