{"id":5127,"date":"2024-11-14T15:35:29","date_gmt":"2024-11-14T12:35:29","guid":{"rendered":"https:\/\/kindora.com\/?post_type=nutrient&#038;p=5127"},"modified":"2025-01-14T16:21:04","modified_gmt":"2025-01-14T13:21:04","slug":"proteine","status":"publish","type":"nutrient","link":"https:\/\/kindora.com\/ro\/nutrienti\/proteine\/","title":{"rendered":"Proteine"},"content":{"rendered":"\n    <div id=\"block_c76aea015146d0a1869e2957982b8522\" class=\"align wp-block-custom-blocks-main-nutrient\">\n\n\t\n<div class=\"grid grid-cols-12 space-x-4 space-y-8 pb-5 mb-8\">\n\t<div class=\"col-span-12 lg:col-span-6 order-1 lg:order-1\">\n\t\t<img loading=\"lazy\" decoding=\"async\" width=\"550\" height=\"550\" src=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-550x550.jpg\" class=\"attachment-hero-slider size-hero-slider wp-post-image\" alt=\"\" srcset=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-550x550.jpg 550w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-300x300.jpg 300w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-1024x1024.jpg 1024w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-150x150.jpg 150w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-768x768.jpg 768w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-30x30.jpg 30w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-50x50.jpg 50w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-500x500.jpg 500w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-295x295.jpg 295w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-265x265.jpg 265w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-270x270.jpg 270w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-250x250.jpg 250w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine-540x540.jpg 540w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-proteine.jpg 1080w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/>\t<\/div>\n\n\t<div class=\"col-span-12 lg:col-span-6 order-2 lg:order-2 lg:pe-6 flex flex-col justify-center\">\n\t\t<h1 class=\"mb-4\">Proteine<\/h1>\n\n\t\t<div class=\"mb-4\">\n\t\t\t<p>E\u0219ti ceea ce m\u0103n\u00e2nci, mai ales c\u00e2nd m\u0103n\u00e2nci proteine. Ele pot influen\u021ba, printre altele, modul \u00een care ar\u0103\u021bi \u0219i te dezvol\u021bi fizic. Proteinele sunt \u00eens\u0103 mai mult de at\u00e2t, ele sunt molecule cu superputeri care fac de toate: construiesc, repar\u0103, transport\u0103, protejeaz\u0103 \u0219i coordoneaz\u0103 totul \u00een corp pentru ca tu s\u0103 te sim\u021bi bine \u0219i s\u0103 ai un corp armonios. Reginele nutri\u021biei sunt ideale c\u00e2nd vrei s\u0103 sl\u0103be\u0219ti pentru c\u0103 dau senza\u021bia de sa\u021bietate. De asemenea, ofer\u0103 o mul\u021bime de beneficii organismului prin faptul c\u0103 \u00eel ajut\u0103 s\u0103 lupte cu infec\u021biile, s\u0103 construiasc\u0103 mas\u0103 muscular\u0103 \u0219i sprijin\u0103 pierderea \u00een greutate. Un organism s\u0103n\u0103tos este hr\u0103nit din plin cu proteine.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n\t<div class=\"acf-innerblocks-container\">\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n    <div id=\"block_074fa8a5333052aaa6ad004375cb92ba\" class=\"floating-nav-container lg:right-0 lg:left-auto lg:sticky lg:pb-3 lg:top-[125px] align wp-block-custom-blocks-floating-page-nav\">\n\n            <div class=\"floating-nav-section border border-light-gray bg-white rounded-md overflow-hidden mb-0 lg:sticky lg:top-0 z-[900]\" data-section-type=\"desktop-open\">\n            <button class=\"floating-nav-header w-full flex items-center justify-between px-5 py-2 lg:py-4 bg-white text-left cursor-pointer lg:cursor-auto outline-none\" aria-expanded=\"true\">\n                <span class=\"text-lg font-semibold\">Cuprins<\/span>\n                <svg class=\"arrow-icon flex-shrink-0 lg:hidden\" width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path d=\"M6 9L12 15L18 9\" stroke=\"#D5D5D5\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" \/>\n                <\/svg>\n            <\/button>\n\n            <div class=\"floating-nav-content bg-white pl-5 pr-5 mr-6 lg:p-0 lg:m-0\">\n                <div class=\"floating-nav flex flex-col\">\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#ce-sunt\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Ce sunt proteinele                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#clasificare\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Clasificarea proteinelor                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#tipuri\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Tipuri de proteine                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#alimente\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Alimente cu proteine                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#animale\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Proteine animale                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#vegetale\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Proteine vegetale                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#beneficii\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Beneficiile proteinelor\u00a0                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#suplimente\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Suplimentele cu proteine                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#cantitate\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Cantitatea necesar\u0103 zilnic                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#slabire\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Proteinele in sl\u0103bire                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#ingrasare\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Proteine pentru \u00eengr\u0103\u0219are                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#deficienta\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Deficien\u021ba de proteine                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#exces\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Excesul de proteine                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#mituri\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Mituri                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#concluzii\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Concluzii                            <\/a>\n                        <\/div>\n                                    <\/div>\n            <\/div>\n        <\/div>\n    \n        <\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"ce-sunt\">Ce sunt proteinele \u0219i care este rolul lor \u00een nutri\u021bie&nbsp;<\/h2>\n\n\n\n<p>Proteinele au un rol esen\u021bial \u00een alimenta\u021bie. \u00ce\u021bi po\u021bi da seama doar din denumirea lor, care spune multe. Numele de \u201eproteine\u201d este derivat din cuv\u00e2ntul grecesc \u201eproteios\u201d, care \u00eenseamn\u0103 \u201eprimordial\u201d. Denumirea, pe bun\u0103 dreptate, le-a fost dat\u0103 de chimistul olandez Gerardus Johannes Mulder, \u00een 1838.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Fiecare celul\u0103 din organismul uman con\u021bine proteine. Ele sunt molecule mari \u0219i complexe care fac posibil\u0103 via\u021ba \u00een sine, prin rolul lor crucial \u00een organism: de la structura \u0219i func\u021bionarea celulelor, p\u00e2n\u0103 la procesele chimice vitale. Proteinele sunt pilonii fundamentali care sus\u021bin via\u021ba a\u0219a cum o cuno\u0219ti.<\/p>\n\n\n\n<p>Mai exact, o protein\u0103 este format\u0103 din sute sau chiar mii de lan\u021buri de aminoacizi. Aminoacizii sunt \u201ec\u0103r\u0103mizile\u201d de baz\u0103 din care sunt construite proteinele. Fiecare aminoacid are propriile sale caracteristici \u0219i se ata\u0219eaz\u0103 la al\u021bi aminoacizi \u00eentr-un mod specific, determin\u00e2nd forma unic\u0103 \u0219i func\u021bia proteinelor.<\/p>\n\n\n\n<p>Altfel spus, c\u00e2nd proteinele din alimente sunt digerate, ele sunt descompuse \u00een aminoacizi, iar organismul se va folosi de ace\u0219tia pentru a \u00eendeplini roluri critice \u00een organism. Majoritatea \u201emuncii\u201d lor are loc la nivel celular, \u00eens\u0103 ea este \u201evizibil\u0103\u201d \u00een s\u0103n\u0103tatea \u0219i forma corpului. O persoan\u0103 este format\u0103 din cel pu\u021bin 10.000 de proteine diferite distribuite \u00een organe, mu\u0219chi, \u021besuturi, oase, piele \u0219i p\u0103r.<\/p>\n\n\n\n<p>Pentru c\u0103 organismul nu depoziteaz\u0103 aminoacizi, corpul \u00eei produce \u00een dou\u0103 moduri diferite: fie de la zero, fie modific\u00e2nd al\u021bi aminoacizi. .&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Nou\u0103 aminoacizi &#8211; histidin\u0103, izoleucin\u0103, leucin\u0103, lizin\u0103, metionin\u0103, fenilalanin\u0103, treonin\u0103, triptofan \u0219i valin\u0103 &#8211; cunoscu\u021bi ca aminoacizi esen\u021biali, trebuie s\u0103 provin\u0103 din alimente, pentru c\u0103 organismul nu \u00eei poate produce<\/p>\n\n\n\n<p>Proteinele joac\u0103, de asemenea, un rol \u00een procesul de furnizare a energiei \u00een organism \u0219i transport\u0103 oxigenul \u00een s\u00e2nge. Ajut\u0103 la formarea anticorpilor care lupt\u0103 cu infec\u021biile \u0219i boala, \u00ee\u021bi men\u021bin celulele s\u0103n\u0103toase \u0219i creeaz\u0103 unele noi.&nbsp;<\/p>\n\n\n\n<p>Datorit\u0103 rolului lor esen\u021bial, un aport adecvat de proteine este important \u00een dieta ta, mai ales \u00een cazul copiilor, adolescen\u021bilor, femeilor \u00eens\u0103rcinare \u0219i al celor care al\u0103pteaz\u0103. Aceste grupuri de popula\u021bie sunt \u00een cre\u0219tere constant\u0103 \u0219i au nevoie s\u0103 consume alimente cu proteine, din plin.&nbsp;<\/p>\n\n\n\n<p>Pentru a \u00een\u021belege mai bine ce sunt proteinele, po\u021bi s\u0103 te g\u00e2nde\u0219ti la ele ca la ni\u0219te chei pentru diferite lac\u0103te din corp. Fiecare protein\u0103 are o form\u0103 specific\u0103 care se potrive\u0219te perfect cu anumite \u201elac\u0103te\u201d sau sarcini din organism. Aminoacizii sunt ca piesele care alc\u0103tuiesc aceste chei. Atunci c\u00e2nd cheile (proteinele) se potrivesc perfect, ele declan\u0219eaz\u0103 sau \u00eendeplinesc diverse func\u021bii esen\u021biale \u00een corp.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"clasificare\">Clasificarea proteinelor&nbsp;<\/h2>\n\n\n\n<p>Proteinele sunt deseori clasificate \u00een func\u021bie de aminoacizii din compozi\u021bia lor. Chiar dac\u0103 exist\u0103 sute de aminoacizi \u00een natur\u0103, organismul folose\u0219te 20 dintre ace\u0219tia. Unul dintre modurile cele mai bun prin care pot fi clasifica\u021bi dac\u0103 organismul \u00eei poate produce sau nu.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Proteinele formate din aminoacizi neesen\u021biali<\/h3>\n\n\n\n<p>Exist\u0103 cinci aminoacizi numi\u021bi neesen\u021biali, ei pot fi ob\u021binu\u021bi din alimenta\u021bie sau pot fi genera\u021bi \u00een organism. Aminoacizii neesen\u0163iali sunt: \u200b\u200balanina, asparagin\u0103, acid aspartic, acid glutamic \u0219i serina. Corpul poate sintetiza aminoacizii neesen\u021biali din alte substan\u021be prezente \u00een organism.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Proteinele formate din aminoacizi condi\u021bionat-esen\u021biali<\/h3>\n\n\n\n<p>Exist\u0103 \u0219ase aminoacizi condi\u021bionat-esen\u021biali pe care corpurile s\u0103n\u0103toase \u00eei pot genera \u00een condi\u021bii fiziologice normale. Ele devin esen\u021biale \u00een anumite afec\u021biuni, cum ar fi \u00eenfometarea sau unele erori \u00eenn\u0103scute ale metabolismului. Aminoacizii condi\u021bionat esen\u021biali sunt: \u200b\u200barginina,&nbsp; cisteina, glutamina, glicina, prolina \u0219i tirozina.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Proteine formate din aminoacizi esen\u021biali<\/h3>\n\n\n\n<p>Exist\u0103 nou\u0103 aminoacizi esen\u021biali pentru c\u0103 ace\u0219tia nu pot fi genera\u021bi de organism. Proteinele introduse \u00een alimenta\u021bie ofer\u0103 ace\u0219ti aminoacizi, at\u00e2t de necesari corpului pentru a produce anumi\u021bi hormoni \u0219i alte molecule importante. Aminoacizii esen\u021biali sunt: \u200b\u200bhistidina, izoleucin\u0103, leucin\u0103, lizin\u0103, metionin\u0103, fenilalanin\u0103, treonin\u0103, triptofan, valina.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tipuri\">Tipuri de proteine&nbsp;<\/h2>\n\n\n\n<p>Exist\u0103 \u0219apte tipuri diferite de proteine. Acestea includ anticorpii, proteinele contractile, enzimele, proteinele hormonale (hormonii), proteinele structurale, proteinele de stocare \u0219i proteinele de transport.<\/p>\n\n\n\n    <div id=\"block_3567b3d6f392525d2d7c9c1d80e7cbde\" class=\"align wp-block-custom-blocks-info-box-homepage\">\n\n\t\n<div\n\tclass=\"col-span-12 lg:col-span-6 bg-white rounded-[20px] px-5 py-7 pb-2 flex flex-col mb-5\">\n\t<h3 class=\"mb-4 ps-4\">\n\t\tTipuri de proteine \t<\/h3>\n\n\t<hr color=\"#D5D5D5\" class=\"border-custom-dark mb-4\" \/>\n\n\t\t\t\n\t\t\t<div class=\"flex flex-row mb-7\">\n\t\t\t\t<div class=\"w-[55px] h-[55px] min-w-[55px] min-h-[55px] lg:w-[90px] lg:h-[90px] lg:min-w-[90px] lg:min-h-[90px] flex justify-center items-center border border-custom-dark bg-white rounded-full p-4 lg:p-6 me-4\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"30\" height=\"30\" src=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/08\/youtube.svg\" class=\"rounded-none\" alt=\"\" \/>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"flex flex-col\">\n\t\t\t\t\t<h4 class=\"mb-2\">\n\t\t\t\t\t\tAnticorpii\t\t\t\t\t<\/h4>\n\t\t\t\t\t<div class=\"info-box-homepage-content font-medium\">\n\t\t\t\t\t\t<p>Cunoscute \u0219i ca imunoglobuline sau proteine cu rol protector, acestea sunt proteine specializate care ap\u0103r\u0103 organismul \u00eempotriva antigenilor sau patogenilor str\u0103ini cu care organismul intr\u0103 inevitabil \u00een contact, de-a lungul vie\u021bii. Sunt folosi\u021bi de sistemul imunitar datorit\u0103 faptului c\u0103 circul\u0103 prin s\u00e2nge \u0219i ap\u0103r\u0103 astfel \u00eempotriva bacteriilor, virusurilor \u0219i al\u021bi \u201eintru\u0219i\u201d din s\u00e2nge. Sunt un fel de gardieni ai corpului. Ei imobilizeaz\u0103 patogenii pentru a putea fi distru\u0219i de globulele albe.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\n\t\t\t<div class=\"flex flex-row mb-7\">\n\t\t\t\t<div class=\"w-[55px] h-[55px] min-w-[55px] min-h-[55px] lg:w-[90px] lg:h-[90px] lg:min-w-[90px] lg:min-h-[90px] flex justify-center items-center border border-custom-dark bg-white rounded-full p-4 lg:p-6 me-4\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"30\" height=\"30\" src=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/08\/instagram.svg\" class=\"rounded-none\" alt=\"\" \/>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"flex flex-col\">\n\t\t\t\t\t<h4 class=\"mb-2\">\n\t\t\t\t\t\tEnzimele\t\t\t\t\t<\/h4>\n\t\t\t\t\t<div class=\"info-box-homepage-content font-medium\">\n\t\t\t\t\t\t<p>Toate enzimele identificate p\u00e2n\u0103 \u00een prezent sunt proteine. Ele sunt catalizatorii tuturor reac\u021biilor metabolice, ajut\u00e2nd organismul s\u0103 construiasc\u0103 substan\u021bele chimice necesare pentru via\u021b\u0103 \u0219i s\u0103 le converteasc\u0103 \u00een alte substan\u021be. F\u0103r\u0103 enzime, via\u021ba nu ar fi posibil\u0103. Printre cele mai cunoscute enzime sunt: ADN, ARN polimeraza, dehidrogenaza etc.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\n\t\t\t<div class=\"flex flex-row mb-7\">\n\t\t\t\t<div class=\"w-[55px] h-[55px] min-w-[55px] min-h-[55px] lg:w-[90px] lg:h-[90px] lg:min-w-[90px] lg:min-h-[90px] flex justify-center items-center border border-custom-dark bg-white rounded-full p-4 lg:p-6 me-4\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"29\" height=\"29\" src=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/08\/linkedin-1.svg\" class=\"rounded-none\" alt=\"\" \/>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"flex flex-col\">\n\t\t\t\t\t<h4 class=\"mb-2\">\n\t\t\t\t\t\tProteinele hormonale (hormonii)\t\t\t\t\t<\/h4>\n\t\t\t\t\t<div class=\"info-box-homepage-content font-medium\">\n\t\t\t\t\t\t<p>Acestea sunt proteine mesager care ajut\u0103 la coordonarea anumitor func\u021bii corporale. Ele sunt eliberate \u00een s\u00e2nge de glandele endocrine \u0219i c\u0103l\u0103toresc c\u0103tre alte organe sau \u021besuturi, unde \u00ee\u0219i transmit mesajul. Hormonii declan\u0219eaz\u0103 o serie de reac\u021bii chimice sau schimb\u0103ri \u00een celule pentru a regla diverse func\u021bii corporale, precum cre\u0219terea, metabolismul, func\u021bionarea glandelor sau starea emo\u021bional\u0103. Practic, ele ajut\u0103 la coordonarea \u0219i reglarea unor procese vitale \u00een corp. Cei mai cunoscu\u021bi hormoni care au \u00een componen\u021b\u0103 proteine sunt: insulina, hormonul de cre\u0219tere, prolactina etc.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\n\t\t\t<div class=\"flex flex-row mb-7\">\n\t\t\t\t<div class=\"w-[55px] h-[55px] min-w-[55px] min-h-[55px] lg:w-[90px] lg:h-[90px] lg:min-w-[90px] lg:min-h-[90px] flex justify-center items-center border border-custom-dark bg-white rounded-full p-4 lg:p-6 me-4\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"48\" height=\"64\" src=\"https:\/\/kindora.com\/wp-includes\/images\/media\/default.png\" class=\"rounded-none\" alt=\"\" \/>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"flex flex-col\">\n\t\t\t\t\t<h4 class=\"mb-2\">\n\t\t\t\t\t\tProteinele structurale\t\t\t\t\t<\/h4>\n\t\t\t\t\t<div class=\"info-box-homepage-content font-medium\">\n\t\t\t\t\t\t<p>Proteinele structurale sus\u021bin alte proteine, cum ar fi cheratina, colagenul \u0219i elastina. Keratinele \u00eent\u0103resc \u00eenveli\u0219urile protectoare precum pielea \u0219i p\u0103rul. Colagenul \u0219i elastina ofer\u0103 sprijin \u021besuturilor conjunctive precum tendoanele \u0219i ligamentele.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\n\t\t\t<div class=\"flex flex-row mb-7\">\n\t\t\t\t<div class=\"w-[55px] h-[55px] min-w-[55px] min-h-[55px] lg:w-[90px] lg:h-[90px] lg:min-w-[90px] lg:min-h-[90px] flex justify-center items-center border border-custom-dark bg-white rounded-full p-4 lg:p-6 me-4\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"48\" height=\"64\" src=\"https:\/\/kindora.com\/wp-includes\/images\/media\/default.png\" class=\"rounded-none\" alt=\"\" \/>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"flex flex-col\">\n\t\t\t\t\t<h4 class=\"mb-2\">\n\t\t\t\t\t\tProteinele de stocare\t\t\t\t\t<\/h4>\n\t\t\t\t\t<div class=\"info-box-homepage-content font-medium\">\n\t\t\t\t\t\t<p>Acestea rezerv\u0103 \u0219i stocheaz\u0103 aminoacizii pentru organism, atunci c\u00e2nd sunt gata de utilizare. Exemple de proteine \u200b\u200bde depozitare includ ovalbumina, care se g\u0103se\u0219te \u00een albu\u0219ul de ou, \u0219i cazeina, o protein\u0103 pe baz\u0103 de lapte. Feritina este o alt\u0103 protein\u0103 care stocheaz\u0103 fier \u00een proteina de transport, hemoglobina.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\n\t\t\t<div class=\"flex flex-row mb-7\">\n\t\t\t\t<div class=\"w-[55px] h-[55px] min-w-[55px] min-h-[55px] lg:w-[90px] lg:h-[90px] lg:min-w-[90px] lg:min-h-[90px] flex justify-center items-center border border-custom-dark bg-white rounded-full p-4 lg:p-6 me-4\">\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"48\" height=\"64\" src=\"https:\/\/kindora.com\/wp-includes\/images\/media\/default.png\" class=\"rounded-none\" alt=\"\" \/>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"flex flex-col\">\n\t\t\t\t\t<h4 class=\"mb-2\">\n\t\t\t\t\t\tProteinele contractile\t\t\t\t\t<\/h4>\n\t\t\t\t\t<div class=\"info-box-homepage-content font-medium\">\n\t\t\t\t\t\t<p>Acestea sunt responsabile pentru contrac\u021bia \u0219i mi\u0219carea muscular\u0103. Ele convertesc energia chimic\u0103 \u00een energie mecanic\u0103.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\t\t\n<\/div> \n\n    <\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Viteza de absorb\u021bie a proteinelor&nbsp;<\/h2>\n\n\n\n<p>Un alt mod de a clasifica proteinele este \u00een func\u021bie de viteza de absorb\u021bie a acestora. Exist\u0103 proteine cu absorb\u021bie rapid\u0103, medie \u0219i lent\u0103.<\/p>\n\n\n\n<p><strong>Proteine cu absorb\u021bie rapid\u0103 <\/strong>&#8211; Sunt absorbite rapid \u00een organism, furniz\u00e2nd aminoacizi \u00eentr-un timp scurt dup\u0103 consum, dar \u0219i pentru o perioad\u0103 scurt\u0103. Sinteza proteinelor dureaz\u0103 pentru o perioad\u0103 de 30 de minute p\u00e2n\u0103 la dou\u0103 ore. Dup\u0103 aceast\u0103 perioad\u0103, toate proteinele vor fi irosite. Un exemplu bun este zerul din lapte.&nbsp;<\/p>\n\n\n\n<p>Proteina din zer (whey protein) este o protein\u0103 premium derivat\u0103 din laptele de vac\u0103, bogat\u0103 \u00een aminoacizi benefici. Laptele de vac\u0103 trece printr-un proces de extrac\u021bie, separ\u00e2nd zerul lichid de carbohidra\u021bi, astfel se ob\u021bin proteine din zer. Cel mai des se consum\u0103 sub form\u0103 de <a href=\"https:\/\/kindora.com\/ro\/shop\/\">supliment alimentar<\/a>.&nbsp;<\/p>\n\n\n\n<p>Proteinele din zer sunt populare pentru c\u0103 se asimileaz\u0103 foarte rapid, acceler\u00e2nd refacerea mu\u0219chilor dup\u0103 antrenament. Componentele principale ale proteinelor din zer constau \u00een nou\u0103 aminoacizi esen\u021biali, cum ar fi beta-lactoglobulina (65%), alfa-lactalbumina (25%) \u0219i albumina seric\u0103 (8%). Aceast\u0103 protein\u0103 este esen\u021bial\u0103 pentru promovarea cre\u0219terii musculare, generarea de \u021besut nou \u0219i repararea \u021besuturilor deteriorate din organism.<\/p>\n\n\n\n<p><strong>Proteine cu absorb\u021bie medie <\/strong>&#8211; Sunt absorbite \u00eentr-un interval de timp moderat dup\u0103 consum. Proteina din soia \u0219i cea din ou\u0103 se \u00eencadreaz\u0103 aici.<\/p>\n\n\n\n<p><strong>Proteine cu absorb\u021bie lent\u0103<\/strong> &#8211; Sunt proteine care sunt absorbite treptat \u0219i \u00een mod constant \u00een organism. Cazeina, o protein\u0103 g\u0103sit\u0103 \u00een lapte, este un exemplu bun de proteine cu absorb\u021bie lent\u0103. Consumul acestora este de obicei recomandat seara, \u00eenainte de somn.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>Conteaz\u0103 astfel ce obiective ai, momentul zilei \u0219i preferin\u021bele persoanele atunci c\u00e2nd alegi proteinele \u00een func\u021bie de viteza de absorb\u021bie.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"alimente\"> Alimente cu proteine &#8211; lista complet\u0103&nbsp;<\/h2>\n\n\n\n<p>Nicio mas\u0103 f\u0103r\u0103 proteine. Acesta este un principiu pe care \u00eel po\u021bi aplica cu u\u0219urin\u021b\u0103 datorit\u0103 numeroaselor alimente care con\u021bin proteine.&nbsp;<\/p>\n\n\n\n<p id=\"animale\">Sursele de proteine difer\u0103 \u00een func\u021bie de tipurile de aminoacizi pe care \u00eei con\u021bin. \u00cen general, proteinele animale sunt cunoscute ca surse complete de proteine, ceea ce \u00eenseamn\u0103 c\u0103 au \u00een compozi\u021bie to\u021bi cei 9 aminoacizi esen\u021biali.&nbsp;<\/p>\n\n\n\n\t<div id=\"block_a09ce30f4dfcad39e883bfe74e713739\" class=\"align wp-block-custom-blocks-info-box-pro-tip\">\n\t\n\t<div class=\"w-full rounded-[20px] bg-custom-tertiary px-5 lg:px-10 py-4 lg:py-6 mb-5\">\n\t\t<p class=\"mb-2 text-custom-secondaryLight text-2xl font-semibold\">Pro tip<\/p>\n\n\t\t<div class=\"text-custom-secondaryLight text-base font-medium\">\n\t\t\t<p>Exist\u0103 \u00eens\u0103 \u0219i surse de proteine vegetale, inclusiv maz\u0103rea \u0219i boabele de soia, care sunt surse complete de proteine, dar majoritatea proteinelor provenite din plante sunt proteine incomplete.<\/p>\n\t\t<\/div>\n\t<\/div>\n\n\t\t<\/div>\n\n\n\n<p>Acest lucru poate \u00eensemna faptul c\u0103 alimente de origine vegetal\u0103, cum sunt boabele de fasole, alunele \u0219i gr\u00e2ul sunt bogate ca num\u0103r total de proteine, \u00eens\u0103 le lipsesc unul sau mai mul\u021bi aminoacizi esen\u021biali. Cu toate acestea, sursele incomplete de proteine vegetale pot fi combinate \u00eentre ele pentru a satisface toate nevoile organismului.<\/p>\n\n\n\n<p>De exemplu, un sandwich cu unt de arahide, de\u0219i format din surse incomplete de proteine va avea ca rezultat proteine complete. Gr\u00e2ul din compozi\u021bia p\u00e2inii este s\u0103rac \u00een aminoacidul lizin\u0103, alunele \u00eel con\u021bin din plin, ceea ce duce la o gustare cu proteine complete.&nbsp;<\/p>\n\n\n\n<p>\u00cen cazul persoanelor care urmeaz\u0103 o diet\u0103 vegetarian\u0103 sau vegan\u0103 este important s\u0103 \u021bin\u0103 cont de sursele de proteine pe care le consum\u0103 pentru a se asigura c\u0103 primesc to\u021bi aminoacizii esen\u021biali.&nbsp;<\/p>\n\n\n\n<p>Natura ne-a oferit o varietate larg\u0103 de surse de proteine din surse animale \u0219i din surse vegetale.&nbsp;<\/p>\n\n\n\n<p>Iat\u0103 cum arat\u0103 lista cu alimentele cele mai bogate \u00een proteine \u0219i c\u00e2te grame de proteine con\u021bin, pe por\u021bie (=100 de grame):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Piept de pui (f\u0103r\u0103 piele, fiert): 32 g<\/li>\n\n\n\n<li>Piept de curcan la gr\u0103tar (f\u0103r\u0103 piele): 30 g<\/li>\n\n\n\n<li>Friptur\u0103 de vit\u0103: 28 g<\/li>\n\n\n\n<li>Friptur\u0103 de porc: 27g<\/li>\n\n\n\n<li>Carne de vit\u0103 tocat\u0103 ( g\u0103tit\u0103): 26 g<\/li>\n\n\n\n<li>Somon (copt sau la gr\u0103tar): 25 g<\/li>\n\n\n\n<li>Halibut (fiert): 23 g<\/li>\n\n\n\n<li>Pe\u0219te Tilapia (fiert): 26 g<\/li>\n\n\n\n<li>Cod (fiert): 20 g<\/li>\n\n\n\n<li>Pollock (g\u0103tit): 19 g<\/li>\n\n\n\n<li>Conserve de ton (light, \u00een apa): 19 g<\/li>\n\n\n\n<li>Creve\u021bi (la cuptor sau la gr\u0103tar): 17 g<\/li>\n\n\n\n<li>F\u0103in\u0103 de gr\u00e2u integral\u0103: 15 g<\/li>\n\n\n\n<li>Ou\u0103 (f\u0103r\u0103 ulei, un ou): 12 g<\/li>\n\n\n\n<li>Br\u00e2nz\u0103 de vaci (sc\u0103zut \u00een gr\u0103simi, s\u0103rac\u0103 \u00een sodiu): 12 g<\/li>\n\n\n\n<li>Edamame (g\u0103tit): 12 g<\/li>\n\n\n\n<li>Iaurt grecesc : 9 g<\/li>\n\n\n\n<li>Linte : 9 g<\/li>\n\n\n\n<li>N\u0103ut (la conserv\u0103): 8 g<\/li>\n\n\n\n<li>Tofu (ca\u0219 de soia): 7g<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Surse de proteine animale&nbsp;<\/h3>\n\n\n\n<p>Produsele din surse animale sunt o modalitate ideal\u0103 de a-\u021bi asigura necesarul zilnic de proteine. Iat\u0103 c\u00e2teva exemple de surse s\u0103n\u0103toase de proteine animale:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Carne alb\u0103 de pas\u0103re, cum ar fi pieptul de pui sau de curcan<\/li>\n\n\n\n<li>Pe\u0219tele, \u00een special pe\u0219te gras, cum ar fi somonul, p\u0103str\u0103vul, macroul, heringul, sardinele \u0219i tonul<\/li>\n\n\n\n<li>Mu\u0219chiul de porc<\/li>\n\n\n\n<li>Carne slab\u0103 de vit\u0103, cum ar fi mu\u0219chiul sau buc\u0103\u021bi rotunde, mai mult de 93% carne de vit\u0103 macr\u0103 tocat\u0103<\/li>\n\n\n\n<li>Ou\u0103 \u0219i albu\u0219uri<\/li>\n\n\n\n<li>Iaurt grecesc degresat\/cu con\u021binut sc\u0103zut de gr\u0103simi, br\u00e2nza de vaci, lapte<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p>\u00cen general, sursele de proteine animal\u0103 ofer\u0103, de asemenea, organismului al\u021bi nutrien\u021bi importan\u021bi, cum sunt <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/vitamina-b12\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina B12<\/a> \u0219i un anumit tip de fier, numit fierul heme. Fierul heme este absorbit de organism mai u\u0219or dec\u00e2t cel din plante, care este cunoscut ca fierul non-heme.<\/p>\n\n\n\n<p>De re\u021binut este \u0219i faptul c\u0103 unele surse de proteine animale sunt mai pu\u021bin nutritive dec\u00e2t altele.&nbsp; De exemplu, produsele animale ultraprocesate, cum sunt hotdogul \u0219i nuggets-urile de pui, sunt bogate \u00een gr\u0103simi nes\u0103n\u0103toase \u0219i sare, iar acestea nu sunt de dorit, \u00eentr-o diet\u0103 s\u0103n\u0103toas\u0103. Consumul acestora trebuie s\u0103 fie ocazional.&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vegetale\">Surse de proteine vegetale&nbsp;<\/h3>\n\n\n\n<p>Produsele vegetale pot fi la r\u00e2ndul lor bogate \u00een proteine. Chiar dac\u0103, cel mai des, nu sunt surse de proteine complete, ele pot fi integrate \u00eentr-o diet\u0103 s\u0103n\u0103toas\u0103 vegetarian\u0103 sau omnivor\u0103. Sunt pline de vitamine \u0219i minerale \u0219i au beneficii pentru s\u0103n\u0103tatea cardiovascular\u0103 \u0219i, de asemenea, pot contribui la pierderea \u00een greutate.&nbsp;<\/p>\n\n\n\n<p>Este important s\u0103 echilibrezi \u0219i s\u0103 variezi sursele de proteine din diet\u0103 pentru a asigura o gam\u0103 larg\u0103 de nutrien\u021bi esen\u021biali. Dac\u0103 urmezi o diet\u0103 vegan\u0103 sau vegetarian\u0103, ai o varietate mare de legume bogate \u00een proteine.&nbsp;<\/p>\n\n\n\n<p>Iat\u0103 ce surse vegetale de proteine exist\u0103:&nbsp;<\/p>\n\n\n\n<p><strong>Leguminoase bogate \u00een proteine:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>linte<\/li>\n\n\n\n<li>maz\u0103re<\/li>\n\n\n\n<li>fasole<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p>Sfat: atunci c\u00e2nd consumi leguminoase, ar fi bine s\u0103 le \u021bii la \u00eenmuiat \u00eenainte de a preparare. \u00cen felul acesta se absorb mai bine proteinele din ele \u0219i scap\u0103 de fita\u021bi.<\/p>\n\n\n\n<p><strong>Cereale bogate \u00een proteine:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hri\u0219c\u0103<\/li>\n\n\n\n<li>p\u00e2ine Ezechiel<\/li>\n\n\n\n<li>gr\u00e2u<\/li>\n\n\n\n<li>orez s\u0103lbatic<\/li>\n\n\n\n<li>quinoa<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p><strong>Semin\u021be bogate \u00een proteine:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>semin\u021be de chia<\/li>\n\n\n\n<li>semin\u021be de c\u00e2nep\u0103<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p>Alte surse vegetale de proteine sunt: nucile, produsele din soia (precum tofu, tempeh \u0219i edamame), drojdie nutritiv\u0103 \u0219i spirulin\u0103.&nbsp;<\/p>\n\n\n\n<p>P\u00e2inea Ezekiel, quinoa, hri\u0219ca, spirulina, boabele de soia, drojdia nutritiv\u0103, semin\u021bele de chia \u0219i semin\u021bele de c\u00e2nep\u0103 con\u021bin to\u021bi cei nou\u0103 aminoacizi esen\u021biali, ceea ce \u00eei transform\u0103 \u00een surse complete de proteine.<\/p>\n\n\n\n<p>Alte surse de proteine din plante cum sunt boabele de fasole, nucile, leguminoasele, gr\u00e2ul \u0219i orezul s\u0103lbatic au ori un num\u0103r prea mic de aminoacizi ori le lipsesc aminoacizi esen\u021biali. Cu toate acestea, pentru o diet\u0103 bazat\u0103 pe plante poate fi s\u0103n\u0103toas\u0103. E nevoie doar de mai mult efort \u0219i mai mult\u0103 documentare pentru a te asigura c\u0103 \u00ee\u021bi iei tot aminoacizii.&nbsp;<\/p>\n\n\n\n<p>Printre combina\u021biile cele mai comune de surse de proteine cu aminoacizi incompleti care au ca rezultat aminoacizi comple\u021bi sunt: untul de arahide pe p\u00e2ine de gr\u00e2u integral\u0103, hummus pe p\u00e2ine de tip pit\u0103, orez \u0219i fasole \u0219i combina\u021bia de salat\u0103 de paste cu boabe de fasole ro\u0219ie.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong><em>&nbsp;<\/em><\/strong><em>Aliment  <\/em><\/td><td><em>Kcal\/ 100 grame&nbsp;<\/em><\/td><\/tr><tr><td><strong><em>Carnea<\/em><\/strong><\/td><td><strong><em>20- 25% proteine pe 100 grame<\/em><\/strong><\/td><\/tr><tr><td>Piept pui, curcan (f\u0103r\u0103 piele)<\/td><td>75<\/td><\/tr><tr><td>Pulpa pui, curcan, porc, vita, cotlet, muschiulet de porc<\/td><td>60<\/td><\/tr><tr><td>Organe<\/td><td>60<\/td><\/tr><tr><td>V\u00e2nat, iepure, ied <\/td><td>60<\/td><\/tr><tr><td>Miel, oaie, berbecut, ra\u021b\u0103, g\u00e2sc\u0103<\/td><td>300<\/td><\/tr><tr><td>Peste gras: p\u0103str\u0103v, ton, somn, somon, macrou, hering, sardine, scrumbie<\/td><td>200<\/td><\/tr><tr><td>Peste mediu: crap, rechin, peste spada, novac, fitofag <\/td><td>150<\/td><\/tr><tr><td>Fructe de mare: midii, stridii, sepie, scoici <\/td><td>100<\/td><\/tr><tr><td><strong><em>Mezeluri slabe <\/em><\/strong><\/td><td><strong><em>10-15 grame proteine pe 100 grame produs<\/em><\/strong><\/td><\/tr><tr><td>\u0218unca pui, praga, mu\u0219chi file, jambon, cotlet haiducesc<\/td><td>100<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong><em>&nbsp;<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Mu\u0219chi crud uscat<\/td><td>150<\/td><\/tr><tr><td>Prosciutto crudo, cotto<\/td><td>200<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><em>Aliment     Kcal\/ 100 grame&nbsp;<\/em><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><strong><em>Lactate<\/em><\/strong><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Aliment<\/strong><\/td><td><strong>Proteine\/100 grame<\/strong><\/td><td><strong>Kcal\/100 grame<\/strong><\/td><\/tr><tr><td>Ca\u0219caval light &#8211; 30% grasimi<\/td><td>30 g<\/td><td>270 kcal<\/td><\/tr><tr><td>Ca\u0219caval nedegresat<\/td><td>25 g<\/td><td>300 kcal <\/td><\/tr><tr><td>Ca\u0219caval light &#8211; 18% gr\u0103simi<\/td><td>18g<\/td><td>230 kcal<\/td><\/tr><tr><td>Telemea vac\u0103 nedegresat\u0103<\/td><td>15-20g<\/td><td>250 kcal<\/td><\/tr><tr><td>Telemea de vac\u0103 light 15% gr\u0103simi<\/td><td>25g<\/td><td>230 kcal <\/td><\/tr><tr><td>Telemea de vac\u0103 light 26%<\/td><td>15g<\/td><td>260 kcal<\/td><\/tr><tr><td>Mozzarella light<\/td><td>17-19 g<\/td><td>200 kcal<\/td><\/tr><tr><td>Mozarella nedegresat\u0103<\/td><td>20g<\/td><td>320 kcal <\/td><\/tr><tr><td>Cottage, perle, br\u00e2nz\u0103 de vaci<\/td><td>10-17 g <\/td><td>80 kcal<\/td><\/tr><tr><td>Crem\u0103 de br\u00e2nz\u0103<\/td><td>8-10 g<\/td><td>160 kcal <\/td><\/tr><tr><td>Ricotta\/Urd\u0103<\/td><td>9 g<\/td><td>150 kcal<\/td><\/tr><tr><td>Iaurt 2%<\/td><td>8g<\/td><td>80 kcal<\/td><\/tr><tr><td>Chefir, Sana, Lapte b\u0103tut 2%<\/td><td>3-4 g<\/td><td>100 kcal<\/td><\/tr><tr><td>Lapte 1.5-2%<\/td><td>3 g<\/td><td>50 kcal<\/td><\/tr><tr><td>Ou <\/td><td>6 g<\/td><td>80 kcal <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><strong><em>Proteine vegetale = 10- 15 grame proteine pe 100 grame produs<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Soia<\/td><td>10-15 grame<\/td><td>150 kcal (g\u0103tit\u0103)<\/td><\/tr><tr><td>Tofu<\/td><td>10 grame<\/td><td>90 kcal<\/td><\/tr><tr><td>Linte<\/td><td>9 grame<\/td><td>120 kcal (fiarta)<\/td><\/tr><tr><td>Naut <\/td><td>15 grame<\/td><td>120 kcal (fiert)<\/td><\/tr><tr><td>Fasole boabe<\/td><td>9 grame<\/td><td>120 kcal (fiert)<\/td><\/tr><tr><td>Maz\u0103re <\/td><td>5 grame<\/td><td>120 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Dac\u0103 vrei s\u0103 incluzi mai mul\u021bi astfel de macronutrien\u021bi \u00een dieta ta, \u00ee\u021bi recomand\u0103m c\u00e2teva re\u021bete, precum:<\/p>\n\n\n\n<p><a href=\"https:\/\/kindora.com\/ro\/retete\/reteta-oua-umplute-cu-ton\/\" target=\"_blank\" rel=\"noreferrer noopener\">Re\u021bet\u0103 ou\u0103 umplute cu ton<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/kindora.com\/ro\/retete\/reteta-tartine-cu-branza-cottage-si-duo-de-legume-proaspete\/\" target=\"_blank\" rel=\"noreferrer noopener\">Re\u021bet\u0103 tartine cu br\u00e2nz\u0103 cottage \u0219i duo de legume proaspete<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/kindora.com\/ro\/retete\/reteta-salata-cu-oua-ochiuri-si-muschi-crud-uscat\/\" target=\"_blank\" rel=\"noreferrer noopener\">Re\u021bet\u0103 salat\u0103 cu ou\u0103 ochiuri \u0219i mu\u0219chi crud uscat<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/kindora.com\/ro\/retete\/reteta-salata-de-avocado-cu-feta-si-ou-posat\/\" target=\"_blank\" rel=\"noreferrer noopener\">Re\u021beta salat\u0103 de avocado cu feta \u0219i ou po\u0219at pe p\u00e2ine graham<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/kindora.com\/ro\/retete\/reteta-clatite-sarate-cu-telemea-light-si-umplutura-de-legume\/\" target=\"_blank\" rel=\"noreferrer noopener\">Re\u021bet\u0103 cl\u0103tite s\u0103rate cu telemea light \u0219i umplutur\u0103 de legume<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"beneficii\">Beneficiile proteinelor&nbsp;<\/h2>\n\n\n\n<p id=\"suplimente\">Beneficiile proteinelor exemplific\u0103 cel mai bine de ce rolul lor este unul \u201eprimordial\u201d \u00een nutri\u021bie. Iat\u0103 ce propriet\u0103\u021bi benefice au proteinele:<\/p>\n\n\n\n<p><strong>Cresc masa muscular\u0103<\/strong> &#8211; Dac\u0103 m\u0103n\u00e2nci \u00eendeajuns de multe proteine \u00ee\u021bi vei men\u021bine masa muscular\u0103 \u0219i vei stimula dezvoltarea muscular\u0103 \u00een timpul <a href=\"https:\/\/kindora.com\/ro\/beneficii-antrenamente-zona-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">antrenamentelor<\/a> de for\u021b\u0103. Proteina este componenta principal\u0103 a mu\u0219chilor. Mai multe studii au ar\u0103tat c\u0103 o diet\u0103 bogat\u0103 \u00een proteine poate contribui la cre\u0219terea \u0219i \u00eent\u0103rirea mu\u0219chilor.\u00a0<\/p>\n\n\n\n<p><strong>Ajut\u0103 la recuperarea organismul dup\u0103 leziuni <\/strong>&#8211;&nbsp; Pentru c\u0103 se g\u0103sesc \u00een toate \u021besuturile \u0219i organele corpului, proteinele pot ajuta la vindecarea dup\u0103 o leziune. Diverse studii au sugerat c\u0103 un consum mai mare de proteine dup\u0103 o leziune poate avea un efect semnificativ asupra vindec\u0103rii.<\/p>\n\n\n\n<p><strong>Reduc senza\u021bia de foame<\/strong> &#8211; Cu c\u00e2t ai o mas\u0103 mai bogat\u0103 \u00een proteine, cu at\u00e2t te vei s\u0103tura mai repede. Astfel, un aport mai mare de proteine \u00eenseamn\u0103 c\u0103 trebuie s\u0103 consumi mai pu\u021bin\u0103 m\u00e2ncare pentru a te sim\u021bi satisf\u0103cut. Ele au rolul s\u0103 ajute corpul s\u0103 produc\u0103 mai multe hormoni de sa\u021bietate, cum ar fi colecestokinina \u0219i peptida YY, care \u00eei transmit creierului c\u0103 e\u0219ti s\u0103tul.<\/p>\n\n\n\n<p><strong>Te ajut\u0103 s\u0103 sl\u0103be\u0219ti<\/strong> &#8211; Nu vei mai sim\u021bi foamea at\u00e2t de intens \u00eentre mese pentru c\u0103 proteinele \u00eencetinesc digestia. Reduc poftele \u0219i alung\u0103 nevoia de a \u201eron\u021b\u0103i\u201d. Aceasta este o strategie bun\u0103 care te ajut\u0103 s\u0103 m\u0103n\u00e2nci mai pu\u021bine calorii.&nbsp;<\/p>\n\n\n\n<p><strong>\u00cembun\u0103t\u0103\u021be\u0219te s\u0103n\u0103tatea oaselor<\/strong> &#8211; Vei avea oase mai puternice \u0219i s\u0103n\u0103toase, dac\u0103 m\u0103n\u00e2nci proteine, ca parte dintr-o diet\u0103 s\u0103n\u0103toas\u0103. Po\u021bi evita osteoporoza, o boal\u0103 care face oasele s\u0103 devin\u0103 fragile.&nbsp;<\/p>\n\n\n\n<p><strong>Reduc tensiunea arterial\u0103 crescut\u0103<\/strong> &#8211; Proteinele te ajut\u0103 s\u0103-\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti s\u0103n\u0103tatea \u0219i prin faptul c\u0103 pot s\u0103 scad\u0103 tensiunea arterial\u0103 crescut\u0103, un factor de risc pentru infarct, accident vascular cerebral \u0219i boli renale cronice, potrivit unui studiu publicat \u00een <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2949991\/\">National Library of Medicine<\/a>. O diet\u0103 bogat\u0103 \u00een proteine poate s\u0103 reduc\u0103 trigliceridele \u0219i colesterolul, pe l\u00e2ng\u0103 sc\u0103derea tensiunii arteriale.<\/p>\n\n\n\n<p><strong>Ajut\u0103 men\u021binerea dup\u0103 ce ai pierdut \u00een greutate<\/strong> &#8211; Proteinele cresc senza\u021bia de sa\u021bietate, \u00eembun\u0103t\u0103\u021besc metabolismul \u0219i reprim\u0103 poftele alimentare. O diet\u0103 cu o cantitate corespunz\u0103toare de proteine poate fi un aliat de n\u0103dejde atunci c\u00e2nd vrei s\u0103 te men\u021bii.&nbsp;<\/p>\n\n\n\n<p><strong>Te ajut\u0103 s\u0103 r\u0103m\u00e2i \u00een form\u0103 odat\u0103 cu \u00eenaintea \u00een v\u00e2rst\u0103 <\/strong>&#8211; Corpul pierde treptat mas\u0103 muscular\u0103 \u0219i densitate osoas\u0103, pe m\u0103sur\u0103 ce trec anii. Proteinele ajut\u0103 la men\u021binerea acestora. De asemenea, sprijin\u0103 sistemul imunitar \u0219i func\u021bia cerebral\u0103, am\u00e2ndou\u0103 importante, mai ales odat\u0103 cu \u00eenaintea \u00een v\u00e2rst\u0103.<\/p>\n\n\n\n<p><strong>\u00cembun\u0103t\u0103\u021be\u0219te metabolismul \u0219i reduce depozitarea gr\u0103similor<\/strong> &#8211; Dintre to\u021bi macronutrien\u021bii, proteinele au cele mai pu\u021bine \u0219anse s\u0103 fie depozitate cum sunt gr\u0103simile consumate \u00een exces, de exemplu. Asta mai ales dac\u0103 faci antrenamente de for\u021b\u0103. Pentru a pierde \u00een greutate este \u00eens\u0103 necesar s\u0103 reduci aportul de calorii zilnic \u00eentruc\u00e2t consumul de proteine nu va \u00eempiedica formarea de gr\u0103sime \u00een corp. De asemenea, proteinele au un rol termogenic, ceea ce \u00eenseamn\u0103 c\u0103 digestia lor arde mai multe calorii dec\u00e2t a gr\u0103similor \u0219i <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/carbohidrati\/\" target=\"_blank\" rel=\"noreferrer noopener\">carbohidra\u021bilor<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Suplimentele cu proteine&nbsp;<\/h2>\n\n\n\n<p>Suplimentele cu proteine au devenit populare \u00een ultimii ani, dup\u0103 ce \u0219i-au c\u00e2\u0219tigat rolul \u00een dietele celor care vor un stil de via\u021b\u0103 s\u0103n\u0103tos. Deseori, persoanele care iau suplimente de proteine vor s\u0103-\u0219i creasc\u0103 masa muscular\u0103, vor s\u0103 sl\u0103beasc\u0103, urmeaz\u0103 o diet\u0103 vegetarian\u0103 sau vegan\u0103, dar recurg la ele \u0219i din convenien\u021b\u0103, pentru a acoperi diverse lipsuri din alimenta\u021bie.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Chiar dac\u0103 proteinele se g\u0103sesc \u00een multe alimente, exist\u0103 multe tipuri de suplimente cu proteine \u0219i produse fortificate cu proteine. Acestea sunt c\u00e2teva dintre ele:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Suplimente proteice cu pudr\u0103<\/li>\n\n\n\n<li>Shake-uri de proteine<\/li>\n\n\n\n<li>Batoane proteice<\/li>\n\n\n\n<li>P\u00e2ine cu proteine<\/li>\n\n\n\n<li>Amestecuri proteice pentru cl\u0103tite<\/li>\n\n\n\n<li>Chipsuri de proteine<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p>Proteinele pentru masa muscular\u0103 sunt foarte populare pentru efectul lor unic \u00een dezvoltarea corpului. Ele sunt deseori surse concentrate de proteine. Suplimentele proteice pentru dezvoltarea optim\u0103 a masei musculare au la baz\u0103 proteine din zer sau alte proteine cu un con\u021binut mare de aminoacizi esen\u021biali (EAA), inclusiv leucin\u0103. \u00cen aceast\u0103 categorie, sunt indica\u021bi, de obicei, \u0219i compu\u0219i pentru \u00eembun\u0103t\u0103\u021birea circula\u021biei s\u00e2ngelui care \u00eembun\u0103t\u0103\u021besc eficien\u021ba antrenamentului, cum ar fi l-citrulina sau l-arginina.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"cantitate\">Cantitatea necesar\u0103 de proteine zilnic&nbsp;<\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Atunci c\u00e2nd alegi suplimentele de proteine, e bine s\u0103 te asiguri c\u0103 acestea nu au multe calorii \u0219i c\u0103 au mai pu\u021bin de 2 grame gr\u0103simi saturate \u0219i nu mai mult de 5 grame zah\u0103r.&nbsp;<\/p>\n\n\n\n<p>Doza zilnic\u0103 recomandat\u0103 (DZR) pentru proteine este de 46 de grame, 56 de grame pentru femei, respectiv b\u0103rba\u021bi, \u00eens\u0103 aceasta este mai degrab\u0103 o doz\u0103 minim\u0103.&nbsp; Aceast\u0103 cantitate poate fi suficient\u0103 pentru a preveni deficien\u021bele, dar este departe de consumul optim dac\u0103 \u00eencerci s\u0103 sl\u0103be\u0219ti (sau s\u0103 ob\u021bii mas\u0103 muscular\u0103).<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Majoritatea studiilor despre proteine \u0219i pierderea \u00een greutate se refer\u0103 la raportul de proteine ca procent din totalul caloriilor. Conform acestor studii, obiectivul unui aport de proteine de 20-30% din totalul caloriilor pare s\u0103 fie foarte eficient pentru pierderea \u00een greutate.<\/p>\n\n\n\n<p>Academia Na\u021bional\u0103 de Medicin\u0103 (The National Academy of Medicine)&nbsp; recomand\u0103 ca adul\u021bii s\u0103 ob\u021bin\u0103 minim 0,8 grame de proteine pe zi pentru fiecare kilogram din propria greutate sau pu\u021bin peste 7 grame pentru fiecare 9 kilograme de greutate corporal\u0103. Prin urmare, dac\u0103 ai 60 de kilograme, ar trebui s\u0103 m\u0103n\u00e2nci minim 48 de grame de proteine pe zi.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Aceasta este \u00eens\u0103 cantitatea minim\u0103 de proteine pentru o zi. Pentru a-i oferi corpului t\u0103u toate beneficiile proteinelor, un consum adecvat este cuprins \u00eentre 1.2 si 1.6 grame per kilogram de mas\u0103 corporal\u0103.<\/p>\n\n\n\n<p>\u00cen anumite cazuri, cum ar fi atunci c\u00e2nd \u00eencerci s\u0103 dezvol\u021bi masa muscular\u0103, doza recomandat\u0103 cre\u0219te la aproximativ 2.4 grame de proteine pe kilogram de greutate corporal\u0103.&nbsp;<\/p>\n\n\n\n<p>Cel mai bine este s\u0103 distribui aportul de proteine pe parcursul zilei, consum\u00e2nd proteine la fiecare mas\u0103.<\/p>\n\n\n\n<p>\u021aine cont c\u0103 aceste cifre nu trebuie s\u0103 fie exacte; orice \u00een intervalul 25-35% din totalul caloriilor dintr-o zi ar trebui s\u0103 fie eficient.&nbsp;<\/p>\n\n\n\n<p>Iat\u0103 cum arat\u0103 tabelul cu dozele zilnice recomandate de proteine (minime), \u00een func\u021bie de v\u00e2rst\u0103, sex \u0219i pentru femeile \u00eens\u0103rcinate sau care al\u0103pteaz\u0103:<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><em>V\u00e2rst\u0103 \u0219i sex<\/em><\/td><td><em>DZR (Doza zilnic\u0103 recomandat\u0103) \u00een grame pe zi<\/em><\/td><\/tr><tr><td><strong>Bebelu\u0219i \u0219i copii <\/strong><\/td><td>\/<\/td><\/tr><tr><td>0 \u2013 6 luni<\/td><td>9.1<\/td><\/tr><tr><td>6 \u2013 12 luni<\/td><td>11.0<\/td><\/tr><tr><td>1 \u2013 3 ani <\/td><td>13.0<\/td><\/tr><tr><td>4 \u2013 8 ani <\/td><td>19.0<\/td><\/tr><tr><td><strong>B\u0103rba\u021bi<\/strong><\/td><td><\/td><\/tr><tr><td>9 \u2013 13 ani <\/td><td>34.0<\/td><\/tr><tr><td>14 \u2013 18 ani<\/td><td>52.0<\/td><\/tr><tr><td>19 \u2013 70 de ani \u0219i peste<\/td><td>56.0<\/td><\/tr><tr><td><strong>Femei<\/strong><\/td><td><\/td><\/tr><tr><td>9 \u2013 13 ani<\/td><td>34.0<\/td><\/tr><tr><td>14 \u2013 70 de ani \u0219i peste <\/td><td>46.0<\/td><\/tr><tr><td><strong>Femei \u00eens\u0103rcinate \u0219i care al\u0103pteaz\u0103<\/strong> &#8211; orice v\u00e2rst\u0103<\/td><td>71.0<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">tabel cu DZR de proteine \u00een func\u021bie de v\u00e2rst\u0103<\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"slabire\"> Rolul proteinelor \u00een curele de sl\u0103bire<\/h2>\n\n\n\n<p>Proteinele sunt nutrien\u021bii cei mai importan\u021bi c\u00e2nd vine vorba de sl\u0103bire \u0219i un corp armonios. O diet\u0103 bogat\u0103 \u00een proteine accelereaz\u0103 metabolismul, reduce apetitul \u0219i regleaz\u0103 c\u00e2\u021biva hormoni responsabili cu greutatea corporal\u0103.<\/p>\n\n\n\n<p>Proteinele te pot ajut\u0103 s\u0103 \u00ee\u021bi scazi num\u0103rul de kilograme \u0219i s\u0103 reduci gr\u0103simea abdominal\u0103. Acest lucru este posibil datorit\u0103 c\u00e2torva mecanisme:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><br>Proteinele regleaz\u0103 nivelul unor hormoni utili pentru sl\u0103bire<\/h3>\n\n\n\n<p><br>Greutatea ta este reglat\u0103 de creier, mai exact, de o zon\u0103 numit\u0103 hipotalamus. Atunci c\u00e2nd m\u0103n\u00e2nci proteine, se stimuleaz\u0103 produc\u021bia de hormoni care reduc pofta de m\u00e2ncare (GPL-1, peptide YY \u0219i colecistokinina) \u0219i astfel scade nivelul hormonului foamei, ghrelin. Dac\u0103 \u00eenlocuie\u0219ti carbohidra\u021bii \u0219i gr\u0103simile cu proteine, hormonii care transmit senza\u021bia de sa\u021bietate sunt stimula\u021bi, iar cel care induce senza\u021bia de foame scade. Vei avea un apetit mai mic \u0219i vei consuma un num\u0103r mai mic de calorii. Cu alte cuvinte, te vei s\u0103tura mai repede, dac\u0103 m\u0103n\u00e2nci alimente bogate \u00een proteine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><br>Digestia \u0219i metabolizarea proteinelor arde calorii<\/h3>\n\n\n\n<p><br>Dup\u0103 ce m\u0103n\u00e2nci, unele calorii sunt folosite pentru a digera ce tocmai ai consumat \u0219i pentru a metaboliza m\u00e2ncarea. Acesta se nume\u0219te efectul termogenic al m\u00e2nc\u0103rii. Nu se \u0219tie cu exactitate cu c\u00e2t cre\u0219te efectul termogenic \u00een cazul proteinelor, \u00eens\u0103 unele surse spun c\u0103 acesta ar cre\u0219te cu 25-30% fa\u021b\u0103 de carbohidra\u021bi (5-10%) \u0219i <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/grasimi\/\" target=\"_blank\" rel=\"noreferrer noopener\">gr\u0103simi <\/a>(0-3%).<\/p>\n\n\n\n<p>Dac\u0103 efectul termogenic al proteinelor ar fi de 30%, asta ar \u00eensemna c\u0103 din 100 de calorii din proteine, doar 70 ajung s\u0103 fie proteine utilizabile.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><br>Proteinele te ajut\u0103 s\u0103 arzi mai multe calorii<\/h3>\n\n\n\n<p><br>Din cauza efectului termogenic \u0219i a altor factori, o diet\u0103 bogat\u0103 \u00een proteine accelereaz\u0103 metabolismul. Mai exact, vei arde mai multe calorii \u00een orice activitate, inclusiv c\u00e2nd dormi.<\/p>\n\n\n\n<p>O diet\u0103 bogat\u0103 \u00een proteine gr\u0103be\u0219te metabolismul \u0219i cre\u0219te cantitatea de calorii pe care le arzi pe zi. Acest efect este observat mai ales \u00een cazul m\u00e2ncatului \u00een exces sau \u00een cadrul unei diete cu surplus caloric. Un studiu a scos la iveal\u0103 c\u0103 un consum excesiv de m\u00e2ncare pe baz\u0103 de proteine a crescut cu 260 num\u0103rul caloriilor arse \u00eentr-o zi.<\/p>\n\n\n\n<p>De\u0219i nu e indicat s\u0103 faci exces, ce e important de re\u021binut este c\u0103 dietele cu consum mare de proteine pot fi un \u201eavantaj metabolic\u201d spre deosebire de dietele care presupun un consum mic de proteine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><br>Proteinele reduc apetitul \u0219i te ajut\u0103 s\u0103 ai un aport mai mic de calorii<\/h3>\n\n\n\n<p><br>Cu alte cuvinte, vei m\u00e2nca mai pu\u021bine calorii, dac\u0103 ai o mas\u0103 bogat\u0103 \u00een proteine. Mai multe studii au ar\u0103tat c\u0103 atunci c\u00e2nd consumi mai multe proteine ajungi s\u0103 m\u0103n\u00e2nce mai pu\u021bine calorii, iar acest lucru vine destul de natural. Deseori nu mai este necesar\u0103 num\u0103rarea caloriilor sau controlarea por\u021biilor. Organismul \u00ee\u021bi va pune \u201efr\u00e2n\u0103\u201d astfel c\u0103 ti se va p\u0103rea mai u\u0219or s\u0103 m\u0103n\u00e2nci mai pu\u021bin.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><br>Proteinele previn pierderea de mas\u0103 muscular\u0103<\/h3>\n\n\n\n<p><br>Atunci c\u00e2nd \u021bii cur\u0103 de sl\u0103bire vei pierde din gr\u0103sime, dar \u0219i din masa muscular\u0103. Acesta este deseori un efect secundar al pierderii \u00een greutate \u0219i nu este de dorit. O mas\u0103 muscular\u0103 solid\u0103 te ajut\u0103 s\u0103 fii mai s\u0103n\u0103tos \u0219i s\u0103 ai un aspect mai armonios al corpului.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><br>Include sportul \u00een rutina ta<\/h3>\n\n\n\n<p><br>De asemenea, dac\u0103 faci exerci\u021bii fizice intense \u0219i cu greut\u0103\u021bi, vei avea nevoie de o diet\u0103 bogat\u0103 \u00een proteine pentru a te ajuta s\u0103 ob\u021bii rezultatele dorite. F\u0103r\u0103 proteine \u0219i exerci\u021bii fizice, ai putea ajunge s\u0103 ai aspectul de \u201eslab gr\u0103su\u021b\u201d \u00een loc de a ar\u0103ta fit \u0219i sub\u021bire. A\u0219adar, dietele bogate \u00een proteine te ajut\u0103 pe mai multe planuri atunci c\u00e2nd vrei s\u0103 sl\u0103be\u0219ti. Reducerea apetitului, accelerarea metabolismului, reglarea hormonilor responsabili cu foamea pot fi tehnicile care fac diferen\u021ba \u00een dieta ta atunci c\u00e2nd vrei s\u0103 sl\u0103be\u0219ti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ingrasare\">Proteine pentru \u00eengr\u0103\u0219are&nbsp;<\/h2>\n\n\n\n<p>Dac\u0103 vrei s\u0103 iei \u00een greutate, o abordare inteligent\u0103 este s\u0103 alegi sursele s\u0103n\u0103toase de proteine pentru \u00eengr\u0103\u0219are. Chiar dac\u0103 acest macronutrient este deseori strategia pentru a sl\u0103bi, el poate fi folosit \u0219i \u00een cazul dietelor de \u00eengr\u0103\u0219are.&nbsp;<\/p>\n\n\n\n<p>Atunci c\u00e2nd vrei s\u0103 acumulezi kilograme, e important s\u0103 consumi, \u00eentr-o zi, mai multe calorii dec\u00e2t arzi, pentru o perioad\u0103 mai lung\u0103 de timp.&nbsp;<\/p>\n\n\n\n<p>Un avantaj este s\u0103 recurgi la diverse combina\u021bii de shake-uri sau smoothie-uri cu proteine pentru \u00eengr\u0103\u0219are. Include \u00een ele to\u021bi macronutrien\u021bii, plus vitamine \u0219i minerale. Vei avea astfel un aport mare de calorii nutritive, f\u0103r\u0103 s\u0103 ai senza\u021bia nepl\u0103cut\u0103 de preaplin.<\/p>\n\n\n\n<p>Po\u021bi opta pentru un shake proteic format din banan\u0103, miere, lapte \u0219i unt de arahide. De asemenea, po\u021bi amesteca fructele de p\u0103dure, date prin blender, al\u0103turi de albu\u0219ul de ou. O alt\u0103 strategie c\u00e2nd preg\u0103te\u0219ti un smoothie cu proteine de \u00eengr\u0103\u0219at este s\u0103 adaugi semin\u021be de chia, datorit\u0103 aportului acestora cu aminoacizii esen\u021biali \u0219i fulgi de ov\u0103z.<\/p>\n\n\n\n<p>Preg\u0103te\u0219te-\u021bi astfel amestecul preferat de shake \u0219i adaug\u0103 \u00een plus proteinele pentru \u00eengr\u0103\u0219are precum: cazein\u0103, proteine din maz\u0103re \u0219i proteine din zer.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"deficienta\">Simptome ale deficien\u021bei de proteine<\/h2>\n\n\n\n<p>Dac\u0103 nu acorzi aten\u021bia cuvenit\u0103 nutri\u021biei, este posibil s\u0103 te confrun\u021bi cu diverse simptome nepl\u0103cute. Deficien\u021ba de proteine apare atunci c\u00e2nd o persoan\u0103 are o diet\u0103 s\u0103rac\u0103 \u00een proteine \u0219i astfel organismul nu-\u0219i mai poate sus\u021bine nevoile pentru a func\u021biona la capacitatea optim\u0103. Proteina este un macronutrient care ofer\u0103 structur\u0103 celulelor, le ajut\u0103 s\u0103 comunice \u0219i protejeaz\u0103 organismul de virusuri \u0219i bacterii.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Nu este de glum\u0103 cu deficien\u021ba de proteine. Lipsa de proteine \u00een alimenta\u021bie poate afecta considerabil s\u0103n\u0103tatea. Semnele \u0219i simptomele de deficien\u021b\u0103 de proteine includ umfl\u0103turi \u00een organism, cre\u0219tere \u00eent\u00e2rziat\u0103 \u00een cazul copiilor \u0219i un sistem imunitar sl\u0103bit.<\/p>\n\n\n\n<p>Iat\u0103 cum se manifest\u0103 deficien\u021ba de proteine:<\/p>\n\n\n\n<p><strong>Edem<\/strong> &#8211; acesta este unul dintre principalele semne de kwashiorkor, o boal\u0103 ce afecteaz\u0103 persoanele malnutrite, care au o deficien\u021b\u0103 de proteine. Pacien\u021bii cu aceast\u0103 afec\u021biune au o cantitate sc\u0103zut\u0103 de albumin\u0103 \u00een organism. Albumina ajut\u0103 la p\u0103strarea fluidului \u00een vasele de s\u00e2nge. O lips\u0103 de albumin\u0103 va \u00eengreuna abilitatea organismului de a echilibra fluidele din vasele de s\u00e2nge, ceea ce va duce la umflare \u0219i edem \u00een corp.&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/10\/oua-fierte-moi-close-up-1024x683.jpg\" alt=\"oua fierte moi, imagine close up\" class=\"wp-image-3234\"\/><figcaption class=\"wp-element-caption\">Ou\u0103le sunt o surs\u0103 bun\u0103 de proteine<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n<p>Simptome a kwashiorkor (deficien\u021ba de proteine):&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Piele uscat\u0103, sub\u021bire \u0219i care se coje\u0219te<\/li>\n\n\n\n<li>Riduri<\/li>\n\n\n\n<li>Leziuni ale pielii sau dermatit\u0103 pe urechi, bra\u021be \u0219i \u00een zonele genitale<\/li>\n\n\n\n<li>P\u0103r care este uscat sau care cade cu u\u0219urin\u021b\u0103<\/li>\n<\/ul>\n\n\n\n<p><strong>Schimb\u0103ri ale aspectului pielii \u0219i p\u0103rului<\/strong> &#8211; Proteinele sunt o component\u0103 major\u0103 a p\u0103rului \u0219i a pielii, ceea ce \u00eenseamn\u0103 c\u0103 deficien\u021ba acestora poate afecta pielea \u0219i s\u0103n\u0103tatea p\u0103rului.&nbsp;<\/p>\n\n\n\n<p>O lips\u0103 de proteine \u00ee\u021bi poate face pielea s\u0103 par\u0103 mai pal\u0103 \u0219i mai uscat\u0103. P\u0103rul va p\u0103rea mai fragil \u0219i s-ar putea rupe mai u\u0219or. De asemenea, o persoan\u0103 cu deficien\u021b\u0103 de proteine poate s\u0103 sufere de c\u0103dere excesiv\u0103 a p\u0103rului sau albire prematur\u0103.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Te \u00eemboln\u0103ve\u0219ti mai des<\/strong> &#8211; O deficien\u021b\u0103 serioas\u0103 de proteine \u00ee\u021bi poate sl\u0103bi sistemul imunitar. Proteinele ajut\u0103 corpul s\u0103 produc\u0103 anticorpi care te protejeaz\u0103 de infec\u021bii \u0219i alte boli. Deficien\u021ba de proteine duce astfel la anticorpi mai pu\u021bini, ceea ce poate spori riscul de a dezvolta o infec\u021bie.&nbsp;<\/p>\n\n\n\n<p>Un aport sc\u0103zut de proteine poate \u00eensemna \u0219i un aport sc\u0103zut al altor nutrien\u021bi. Potrivit unei metaanalize publicate \u00een <a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/7\/2168\">MDPI<\/a>, ce a inclus peste 11.000 de adul\u021bi cu v\u00e2rste mai mari de 51 de ani care au consumat sub dozele zilnice recomandate de proteine, a scos la iveal\u0103 c\u0103 ace\u0219tia au avut un risc mai mare de a suferi de deficien\u021be a altor vitamine \u0219i minerale.&nbsp;<\/p>\n\n\n\n<p>Aceast\u0103 lips\u0103 de nutrien\u021bi a fost asociat\u0103 cu inflama\u021bia \u0219i stresul oxidativ, care poate afecta sistemul imunitar. Stresul oxidativ apare atunci c\u00e2nd \u00een organism sunt mai mul\u021bi radicali liberi dec\u00e2t antioxidan\u021bi, ace\u0219tia din urm\u0103 av\u00e2nd rolul de a combate radicalii liber. Radicalii liberi sunt produ\u0219i \u00een timpul digestiei, de asemenea, ei pot deteriora celulele, pot duce la schimb\u0103ri la nivelul genelor, acceler\u00e2nd procesul de \u00eemb\u0103tr\u00e2nire \u0219i s\u0103 creasc\u0103 riscul unor diverse probleme de s\u0103n\u0103tate, precum bolile de inim\u0103 \u0219i diabetul.&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Sc\u0103derea masei musculare<\/strong> &#8211; Mu\u0219chiul scheletic, adic\u0103 mu\u0219chii ata\u0219a\u021bi de os, sunt cei care te ajut\u0103 s\u0103 te mi\u0219ti. Consumul unor cantit\u0103\u021bi mari de proteine te ajut\u0103 s\u0103 construie\u0219ti \u0219i s\u0103 \u00ee\u021bi men\u021bii mu\u0219chii scheletici \u0219i for\u021ba.&nbsp;<\/p>\n\n\n\n<p>Organismul descompune mu\u0219chii scheletici pentru a ob\u021bine energie atunci c\u00e2nd nu exist\u0103 \u00eendeajuns de multe proteine din alimenta\u021bie. Acest lucru poate duce la atrofie muscular\u0103 (sc\u0103derea masei musculare). De men\u021bionat este c\u0103 \u0219i sc\u0103deri minore ale masei musculare pot afecta mi\u0219carea \u0219i for\u021ba.&nbsp;<\/p>\n\n\n\n<p>Sarcopenia este o boal\u0103 care presupune pierderea de mas\u0103 muscular\u0103 \u0219i de energie. De obicei, apare ca o consecin\u021b\u0103 a procesului natural de \u00eenaintare \u00een v\u00e2rst\u0103. Consumul de proteine \u00een cantitatea adecvat\u0103 este cel mai bun mod prin care po\u021bi \u00eencetini progresia sarcopeniei.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong>\u00cencetine\u0219te dezvoltarea oaselor \u0219i densitatea lor<\/strong> &#8211; proteinele sunt o component\u0103 esen\u021bial\u0103 a mu\u0219chilor \u0219i oaselor. Oasele sunt construite dintr-un anumit tip de proteine, numite colagen. Astfel c\u0103 o deficien\u021b\u0103 de proteine poate duce la sc\u0103derea masei musculare \u0219i a masei osoase, ceea ce \u00ee\u021bi poate da o stare de oboseal\u0103 \u0219i sl\u0103biciune.&nbsp;<\/p>\n\n\n\n<p>Proteinele din alimentele bogate \u00een calciu sunt necesare pentru dezvoltarea osoas\u0103, mai ales \u00een cazul copiilor. Masa osoas\u0103 sau densitatea mineral\u0103 a oaselor este, \u00een mare parte, genetic\u0103. Consumul adecvat de proteine ajut\u0103 copiii s\u0103-\u0219i ating\u0103 poten\u021bialul genetic pentru densitatea osoas\u0103.&nbsp;<\/p>\n\n\n\n<p>Proteinele sunt \u00eens\u0103 importante \u0219i pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii oaselor \u00een cazul adul\u021bilor \u00een v\u00e2rst\u0103, mai ales \u00een cazul celor cu risc de osteoporoz\u0103, o afec\u021biune care duce la oase poroase \u0219i fragile, care se rup cu u\u0219urin\u021b\u0103. O meta-analiz\u0103 a 13 studii a scos la iveal\u0103 c\u0103 adul\u021bii cu v\u00e2rsta peste 65 de ani care au avut un aport mare de proteine au avut un risc mai mic de fracturi osoase.&nbsp;<\/p>\n\n\n\n<p><strong>\u00cencetine\u0219te cre\u0219terea<\/strong> &#8211; Proteinele sunt esen\u021biale pentru cre\u0219tere, astfel c\u0103 o lips\u0103 a acestui macronutrient \u00een alimenta\u021bia celor mici, poate \u00eempiedica procesul normal al dezvolt\u0103rii copiilor. Acesta este unul dintre simptomele kwashiorkor. O dezvoltare deficitar\u0103 \u00een copil\u0103rie poate afecta s\u0103n\u0103tatea \u0219i bun\u0103starea viitorului adult \u00een numeroase feluri:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sc\u0103derea performan\u021bei la \u0219coal\u0103<\/li>\n\n\n\n<li>Dezvoltare cognitiv\u0103 afectat\u0103&nbsp;<\/li>\n\n\n\n<li>Cre\u0219terea riscului de a dezvolta boli cronice nutri\u021bionale<\/li>\n<\/ul>\n\n\n\n<p>Este important, astfel, ca cei mici s\u0103 primeasc\u0103 o alimenta\u021bie bogat\u0103 \u00een proteine pentru a evita riscul de complica\u021bii care pot duce inclusiv la dizabilit\u0103\u021bi fizice. Minimul necesar de proteine \u00een alimenta\u021bia copiilor este de 9 grame, \u00een cazul bebelu\u0219ilor p\u00e2n\u0103 \u00een 6 luni, 11 gr \u00eentre 6 \u0219i 12 luni, 13 grame \u00een cazul copiilor \u00eentre un an \u0219i trei ani \u0219i 19 grame pentru cei \u00eentre 4 \u0219i 8 ani.<\/p>\n\n\n\n<p><strong>Sc\u0103dere \u00een greutate sau \u00eengr\u0103\u0219are<\/strong> &#8211; Persoanele care nu consum\u0103 \u00eendeajuns de multe proteine, pot dezvolta o boal\u0103 numit\u0103 marasmus. Pacien\u021bii cu aceast\u0103 afec\u021biune sunt foarte slabi, nu au gr\u0103sime pe corp \u0219i au o cantitate redus\u0103 de mu\u0219chi. De asemenea, ei pot suferi de o func\u021bie sc\u0103zut\u0103 a <a href=\"https:\/\/kindora.com\/ro\/alimente-pentru-inima\/\" target=\"_blank\" rel=\"noreferrer noopener\">inimii<\/a>, care poate duce la sc\u0103derea \u00een greutate. O func\u021bie sc\u0103zut\u0103 a inimii poate duce \u0219i la dezvoltarea aritmiei, atunci c\u00e2nd inima bate neregulat, \u00een cazul copiilor.&nbsp;<\/p>\n\n\n\n<p>O diet\u0103 s\u0103rac\u0103 \u00een proteine poate duce la cre\u0219tere \u00een greutate. Proteinele vor fi \u00eenlocuite cu carbohidra\u021bi \u0219i vei consuma mai mult\u0103 m\u00e2ncare dec\u00e2t ai nevoie pentru a te sim\u021bi s\u0103tul. Un num\u0103r prea mare de carbohidra\u021bi simpli \u00een alimenta\u021bie pot predispune organismul la \u00eengr\u0103\u0219are.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Anemia<\/strong> &#8211; este o form\u0103 comun\u0103 de marasmus. Anemia este o afec\u021biune \u00een care organismul are nu num\u0103r redus de celule ro\u0219ii sau hemoglobin\u0103, proteina care ajut\u0103 la transportul celulelor ro\u0219ii \u00een s\u00e2nge, din pl\u0103m\u00e2nii p\u00e2n\u0103 \u00een tot restul corpului. Corpul t\u0103u are nevoie de fier pentru a crea celule bogate \u00een oxigen.&nbsp;<\/p>\n\n\n\n<p>Anemia este deseori tratat\u0103 cu suplimente cu fier sau prin cre\u0219terea aportului de alimente bogate \u00een fier.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"exces\">Efectele unei diete cu prea multe proteine<\/h2>\n\n\n\n<p>C\u00e2te proteine sunt prea multe? Dac\u0103 m\u0103n\u00e2nci mai mult dec\u00e2t doza minim\u0103 de proteine recomandat\u0103 pentru tine, nu \u00eenseamn\u0103 neap\u0103rat c\u0103 vei consuma prea multe proteine, mai ales dac\u0103 faci des <a href=\"https:\/\/kindora.com\/ro\/ce-sa-mananci-inainte-de-sala\/\">exerci\u021bii fizice<\/a> sau practici un alt sport. Cu toate acestea, e bine s\u0103 acorzi aten\u021bie aportului zilnic de proteine, s\u0103 fie de ajuns pentru nevoile tale \u0219i s\u0103 nu fie \u00een exces, pentru c\u0103 altfel po\u021bi suferi de diverse simptome.&nbsp;<\/p>\n\n\n\n<p>Deseori, persoanele care \u021bin diete precum dieta carnivor\u0103 sau Dukan, sau doar m\u0103n\u00e2nc\u0103 o cantitate foarte mare de carne sunt predispuse s\u0103 fac\u0103 exces de proteine. La fel \u0219i \u00een cazul celor care consum\u0103 multe suplimente cu proteine (precum shake-urile \u0219i pudrele).&nbsp;<\/p>\n\n\n\n<p>Iat\u0103 ce semne \u00ee\u021bi transmite organismul dac\u0103 m\u0103n\u00e2nci prea multe proteine:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Respira\u021bie ur\u00e2t mirositoare<\/h3>\n\n\n\n<p>Dac\u0103 m\u0103n\u00e2nci prea multe proteine, mai ales dac\u0103 nu consumi carbohidra\u021bii necesari, poate duce la cetoz\u0103, o stare metabolic\u0103 \u00een care trece organismul atunci c\u00e2nd \u00eencepi s\u0103 arzi gr\u0103sime pentru energie. \u201eRespira\u021bia keto\u201d este unul dintre efectele secundare.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Probleme digestive<\/h3>\n\n\n\n<p>Un consum prea mare de proteine, mai ales sub form\u0103 de carne ro\u0219ie, poate duce la probleme digestive, cum este balonarea, constipa\u021bia \u0219i diareea.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Urin\u0103 spumoas\u0103<\/h3>\n\n\n\n<p>acesta este un semn c\u0103 trebuie s\u0103 mergi la medic c\u00e2t mai repede. Urina spumoas\u0103 sau \u201ecu bule\u201d este un semn de proteinurie, adic\u0103 un nivel crescut de proteine \u00een urin\u0103, ceea ce poate fi un semn de probleme la rinichi.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Probleme la rinichi<\/h3>\n\n\n\n<p>&nbsp;un aport prea mare de proteine poate face ca rinichii s\u0103 lucreze mai mult, ceea ce poate fi d\u0103un\u0103tor pentru rinichi sau poate agrava probleme preexistente renale.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Deshidratare<\/h3>\n\n\n\n<p>Rinichii t\u0103i sunt responsabili pentru filtrarea de\u0219eurilor din s\u00e2nge, inclusiv produsele secundare care r\u0103m\u00e2n \u00een urma proteinelor. Un consum prea mare de proteine poate stresa rinichii, astfel c\u0103 ei nu vor mai func\u021biona cum trebuie \u0219i po\u021bi deveni deshidratat.<\/p>\n\n\n\n<p>Consumul de prea multe proteine din carnea ro\u0219ie vine cu un set special de riscuri, inclusiv infarct, accident vascular cerebral \u0219i anumite tipuri de cancer. A\u0219adar, acestea trebuie consumate moderat.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mituri\">Mituri despre proteine&nbsp;&nbsp;<\/h2>\n\n\n\n<p>Corpul are nevoie de proteine &#8211; asta e cert. Acest macronutrient are multe roluri critice \u00een organism, inclusiv prin fapul c\u0103 ajut\u0103 celulele, \u021besuturile \u0219i organele s\u0103 func\u021bioneze. A\u0219a c\u0103 ai nevoie de alimente bogate \u00een proteine, pentru c\u0103 organismul uman poate produce aminoacizi neesen\u021biali, \u00eens\u0103 aminoacizii esen\u021biali pot fi ob\u021binu\u021bi doar din alimenta\u021bie \u0219i suplimente.<\/p>\n\n\n\n<p>Orice nutrient ajunge s\u0103 fie uneori \u00een\u021beles gre\u0219it, astfel c\u0103 exist\u0103 multe mituri legate de proteine. Iat\u0103 care sunt cele mai comune:<\/p>\n\n\n\n<p><strong>Mitul num\u0103rul 1: Nu exist\u0103 prea multe proteine \u00een diet\u0103<\/strong>. Adev\u0103rul este c\u0103 exist\u0103 c\u00e2teva motive bune pentru a nu exagera cu consumul de proteine. Atunci c\u00e2nd faci exces de proteine, rinichii t\u0103i pot avea de suferit \u0219i, \u00een timp, asta poate duce la afec\u021biuni precum guta, din cauza acumul\u0103rii de acid uric \u00een s\u00e2nge. Persoanele care au probleme renale trebuie s\u0103 aib\u0103, \u00een mod special, aten\u021bie la consumul excesiv de alimente cu proteine.&nbsp;<\/p>\n\n\n\n<p><strong>Mitul num\u0103rul 2: Nu po\u021bi ob\u021bine proteine complete doar din consumul de plante. <\/strong>Adev\u0103rul este c\u0103 po\u021bi ob\u021bine proteine complete din surse vegetale de proteine. Secretul este s\u0103 combini anumite plante \u00eentre ele corect pentru a ob\u021bine to\u021bi cei nou\u0103 aminoacizi esen\u021biali. Cheia este s\u0103 m\u0103n\u00e2nci c\u00e2t mai variat. Potrivit unui studiu din 2019, persoanele vegetariene care au m\u00e2ncat alimente bogate \u00een proteine au avut aportul necesar de aminoacizi \u0219i de proteine.<\/p>\n\n\n\n<p>&nbsp;Fasolea, nucile \u0219i semin\u021bele \u00ee\u021bi pot satisface necesarul zilnic, la fel ca sursele de origine animal\u0103. O cea\u0219c\u0103 de boabe de fasole neagr\u0103 are 16 grame de proteine, aproximativ 35% din necesarul zilnic. O cea\u0219c\u0103 de edamame are 12 grame de proteine, comparativ cu carnea de vit\u0103 dintr-un burger, care are 29 de grame. Produsele vegetale con\u021bin mai pu\u021bine proteine, \u00eens\u0103 nu duc lips\u0103 de acest macronutrient &#8211; mai ales broccoli, mugurii de fasole, maz\u0103rea verde \u0219i spanacul.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Mitul num\u0103rul 3 &#8211; Proteinele animale provoac\u0103 cancer<\/strong>. Adev\u0103rul este\u2026 c\u0103 nu e at\u00e2t de simplu. Nu toate sursele de proteine animale sunt la fel. De exemplu, carnea ro\u0219ie procesat\u0103, cum sunt baconul, c\u00e2rna\u021bii, \u0219unca \u0219i jerky nu sunt variante s\u0103n\u0103toase. Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii consider\u0103 carnea ro\u0219ie procesat\u0103 ca fiind grupa 1 carcinogen\u0103, ceea ce \u00eenseamn\u0103 c\u0103 exist\u0103 dovezi c\u0103 aceasta poate duce la cancer de colon.&nbsp;<\/p>\n\n\n\n<p>Carnea ro\u0219ie precum vita, porcul, vi\u021belul \u0219i mielul sunt etichetate ca grupa a doua cancerigen\u0103, ceea ce sugereaz\u0103 c\u0103 ar putea m\u0103ri riscul de a dezvolta cancer. Cel mai bine este s\u0103 te concentrezi pe proteinele animale provenit din pe\u0219te, pui, ra\u021b\u0103 \u0219i ou\u0103. O diet\u0103 bogat\u0103 \u00een fructe, legume \u0219i pe\u0219te ar putea chiar s\u0103 reduc\u0103 riscul de cancer, potrivit unui studiu publicat \u00een <a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/2731773\">JAMA Internal Medicine<\/a>.&nbsp;<\/p>\n\n\n\n<p><strong>Mitul num\u0103rul 4 &#8211; Proteinele complete sunt cele mai bune<\/strong>. Proteinele sunt formate din aminoacizi, fiecare cu func\u021bii specifice pentru organism. Unii pot fi produ\u0219i de organism &#8211; aminoacizi neesen\u021biali &#8211; \u0219i al\u021bii nu pot fi produ\u0219i de corp, ceea ce \u00eenseamn\u0103 c\u0103 trebuie introdu\u0219i prin alimenta\u021bie, iar ace\u0219tia sunt aminoacizii esen\u021biali.&nbsp;<\/p>\n\n\n\n<p>Proteinele complete sunt acelea care con\u021bin to\u021bi cei 9 aminoacizi esen\u021biali, inclusiv proteinele din surse animale precum pe\u0219tele, puiul, ou\u0103le \u0219i lactatele. Cu toate acestea exist\u0103 \u0219i c\u00e2teva surse vegetale de proteine complete, cum este soia, quinoa \u0219i semin\u021bele de chia.&nbsp;<\/p>\n\n\n\n<p>Sursele vegetale de proteine au fost considerate inferioare celor animale mult timp pentru c\u0103 nu ar fi fost \u201ecomplete\u201d. Cu toate acestea, dac\u0103 urmezi o diet\u0103 variat\u0103, este mai pu\u021bin important\u0103 sursa de proteine, at\u00e2ta timp c\u00e2t este complet\u0103 \u0219i \u00ee\u021bi ofer\u0103 mul\u021bi nutrien\u021bi.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Mitul num\u0103rul 5 &#8211; Untul de arahide este o surs\u0103 bun\u0103 de proteine. <\/strong>Untul de arahide se tope\u0219te \u00een gur\u0103 \u0219i are un gust delicios, \u00eens\u0103, din p\u0103cate, este o surs\u0103 de proteine incomplete. Acesta are un con\u021binut sc\u0103zut de aminoacid esen\u021bial metionin\u0103, iar deficien\u021ba acestui aminoacid a fost deseori asociat\u0103 cu diverse boli de malnutri\u021bie. Cu toate acestea, deficien\u021ba de metionin\u0103 este foarte rar\u0103 \u00een cazul persoanelor s\u0103n\u0103toase.&nbsp;<\/p>\n\n\n\n<p>Dincolo de proteinele incomplete, untul de arahide poate avea zaharuri \u0219i gr\u0103simi trans ad\u0103ugate \u00een compozi\u021bia lui, ceea ce \u00eel transform\u0103 \u00eentr-un produs nes\u0103n\u0103tos. Dac\u0103 vrei s\u0103 consumi unt de arahide, alege-l pe cel care are ad\u0103ugat\u0103 doar sare \u0219i consum\u0103-l \u00een combina\u021bia cu p\u00e2ine din cereale integrale, pentru o ob\u021bine proteinele complete.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"> Cum le integr\u0103m \u00een alimenta\u021bie<\/h2>\n\n\n\n<p>E important pentru s\u0103n\u0103tatea ta s\u0103 ai un aport adecvat de proteine. Valoarea general\u0103 de proteine pe care s\u0103 o consumi \u00eentr-o zi este de 50 de grame pe zi, \u00eens\u0103 mul\u021bi exper\u021bi consider\u0103 c\u0103 doza aceasta poate fi dep\u0103\u0219it\u0103 cu mult, mai ales \u00een cazul celor care fac sport.&nbsp;<\/p>\n\n\n\n<p>Exist\u0103 c\u00e2teva trucuri care te ajut\u0103 s\u0103 ai un aport adecvat de proteine \u00een dieta ta. Cel mai u\u0219or mod este s\u0103 alegi sursele de protein\u0103 complet\u0103 \u0219i, mai ales, pe cele care au cele mai multe grame de proteine \u00een compozi\u021bie, cum sunt: <a href=\"https:\/\/kindora.com\/ro\/retete\/reteta-piept-de-pui-la-grill-cu-fasole-verde-sotata\/\">pieptul de pui<\/a> \u0219i cel de curcan, somonul, halibutul \u0219i pe\u0219tele tilapia. Cu toate acestea, sursele de proteine sunt foarte ofertante c\u00e2nd vine vorba de varietate, a\u0219a c\u0103 alege cu \u00eencredere din toate sursele s\u0103n\u0103toase de proteine din natur\u0103.&nbsp;<\/p>\n\n\n\n\t<div id=\"block_216fdab51a6d45c883ed32c1edad3a8c\" class=\"align wp-block-custom-blocks-info-box-pro-tip\">\n\t\n\t<div class=\"w-full rounded-[20px] bg-custom-tertiary px-5 lg:px-10 py-4 lg:py-6 mb-5\">\n\t\t<p class=\"mb-2 text-custom-secondaryLight text-2xl font-semibold\">Pro tip<\/p>\n\n\t\t<div class=\"text-custom-secondaryLight text-base font-medium\">\n\t\t\t<p>Un alt aspect de care e bine s\u0103 \u021bii cont este s\u0103 te asiguri c\u0103 distribui consumul de proteine pe tot parcursul zilei.<\/p>\n\t\t<\/div>\n\t<\/div>\n\n\t\t<\/div>\n\n\n\n<p>Unii exper\u021bi consider\u0103 c\u0103 este bine s\u0103 consumi mai \u00eent\u00e2i proteinele de la o mas\u0103 \u0219i apoi carbohidra\u021bii, mai ales dac\u0103 este vorba de carbohidra\u021bi proveni\u021bi din amidonuri, pentru c\u0103 \u00een felul acesta spike-ul glicemic nu va fi at\u00e2t de mare. Astfel nivelul insulinei nu va cre\u0219te la fel de mult &#8211; ca atunci c\u00e2nd m\u0103n\u00e2nci mai \u00eent\u00e2i carbohidra\u021bii.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Dac\u0103 vrei s\u0103 consumi proteine sub form\u0103 de snacksuri, nu e neap\u0103rat o problem\u0103, at\u00e2ta timp c\u00e2t le alegi pe cele s\u0103n\u0103toase. Multe alimente de tip snack food, cum sunt covrigii, chipsurile sau biscui\u021bii au un con\u021binut foarte sc\u0103zut de proteine.<\/p>\n\n\n\n<p>De exemplu, o por\u021bie de chipsuri tortilla (30 de grame) au 140 de calorii \u0219i doar 2 grame de proteine. Spre deosebire de acestea, o por\u021bie de br\u00e2nz\u0103 cheddar (28 de grame) con\u021bine 7 grame de proteine, are cu vreo 30 de calorii mai pu\u021bine \u0219i de 6 ori mai mult calciu.&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>\u00cen plus, br\u00e2nza pare s\u0103 nu creasc\u0103 nivelul colesterolului din s\u00e2nge cu mult, iar unele studii au sugerat chiar c\u0103 diverse tipuri de br\u00e2nz\u0103 pot fi un ajutor pentru s\u0103n\u0103tatea inimii.&nbsp;<\/p>\n\n\n\n<p>Bucur\u0103-te astfel de un snack pe baz\u0103 de br\u00e2nz\u0103, cu biscuiti din cereale integrale, ro\u0219ii sau mere pentru un snack satisf\u0103c\u0103tor \u0219i bogat \u00een nutrien\u021bi.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"concluzii\">Concluzii<\/h2>\n\n\n\n<p>Proteinele sunt cheia pentru o diet\u0103 s\u0103n\u0103toas\u0103. Tocmai de aceea natura ne-a oferit at\u00e2tea surse variate \u0219i delicioase de proteine de unde putem alege. Secretul este s\u0103 alegem sursele cele mai pu\u021bin procesate, f\u0103r\u0103 adaosuri de zah\u0103r sau gr\u0103simi, pentru o diet\u0103 s\u0103n\u0103toas\u0103. Proteinele \u00ee\u021bi pot da astfel superputeri, at\u00e2ta timp c\u00e2t sunt integrate \u00eentr-un meniu echilibrat, al\u0103turi al\u021bi macronutrien\u021bi \u0219i micronutrien\u021bi.<\/p>\n\n\n\n<p><em>Articol revizuit \u0219i aprobat de un medic nutri\u021bionist.&nbsp;<\/em><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Surse:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n    <div id=\"block_d5f6db0b43f345501bc76773b3b0ff6e\" class=\"align wp-block-custom-blocks-link-list\">\n\n\t\t\t<ul class=\"dots-list\">\n\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.thoughtco.com\/protein-function-373550\">Proteins in the Cell<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.everydayhealth.com\/diet-nutrition\/protein-how-much-you-need-benefits-sources-more\/\">What Is Protein?<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/nutritionsource.hsph.harvard.edu\/what-should-you-eat\/protein\/\">Protein<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.uclahealth.org\/news\/article\/are-you-getting-enough-protein-heres-what-happens-if-you-dont\">Are you getting enough protein? Here&#8217;s what happens if you don&#8217;t<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\n\t\t<\/ul>\n\t\n    <\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n    <div id=\"block_a1eb17382b6625d504c6710840dfa683\" class=\"align wp-block-custom-blocks-link-list\">\n\n\t\t\t<ul class=\"dots-list\">\n\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.medicinenet.com\/10_science-backed_reasons_to_eat_more_protein\/article.htm\">10 Science-Backed Reasons to Eat More Protein<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25926512\/\">The role of protein in weight loss and maintenance<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.healthline.com\/nutrition\/how-protein-can-help-you-lose-weight#TOC_TITLE_HDR_2\">How Protein Can Help You Lose Weight Naturally<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.healthline.com\/nutrition\/protein-deficiency-symptoms#TOC_TITLE_HDR_8\">8 Signs and Symptoms of Protein Deficiency<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\n\t\t<\/ul>\n\t\n    <\/div>\n<\/div>\n<\/div>\n\n<\/div>\n\n    <\/div>\n","protected":false},"featured_media":5164,"menu_order":0,"template":"","meta":{"_acf_changed":false,"_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0},"class_list":["post-5127","nutrient","type-nutrient","status-publish","has-post-thumbnail","hentry"],"acf":{"nutrient_category":[5086],"articles":[2255,2053,4551,5264,5688,5924,5807,7355,7584,7757,8432,8449,6843,10250,10723,11221,12014,12427,15777]},"yoast_head":"<!-- This site is optimized with the Yoast SEO 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