{"id":5636,"date":"2024-01-18T01:22:47","date_gmt":"2024-01-17T23:22:47","guid":{"rendered":"http:\/\/doctorexpres.ro\/?p=5636"},"modified":"2024-01-20T15:45:04","modified_gmt":"2024-01-20T13:45:04","slug":"proteinele-sint-macronutrienti-cu-rol-esential","status":"publish","type":"post","link":"https:\/\/doctorexpres.ro\/index.php\/2024\/01\/18\/proteinele-sint-macronutrienti-cu-rol-esential\/","title":{"rendered":"8 indicii c\u0103 nu m\u0103n\u00eenci destule proteine"},"content":{"rendered":"

8 indicii c\u0103 nu m\u0103n\u00eenci destule proteine. Proteinele s\u00eent macronutrien\u021bi cu rol esen\u021bial, iar lipsa acestora poate provoca daune grave asupra s\u0103n\u0103t\u0103\u021bii. Avem nevoie de proteine pentru fitness, s\u0103n\u0103tate \u0219i longevitate. <\/span><\/span><\/span><\/p>\n

Desigur, cei mai mul\u021bi oameni nu se g\u00eendesc la proteine, cu excep\u021bia culturi\u015ftilor \u0219i a celor care \u0163in diete speciale, cum ar fi paleodieta<\/a>, bogat\u0103 \u00een proteine. <\/span><\/span><\/span><\/p>\n

Proteinele se g\u0103sesc \u00een produsele alimentare de la animale, cum ar fi carnea, ou\u0103le, pe\u0219tele \u0219i produsele lactate, dar \u0219i \u00een legume \u0219i alte alimente vegetale, cum ar fi nucile<\/a>, semin\u021bele \u0219i fasolea. <\/span><\/span><\/span><\/p>\n

Proteinele s\u00eent esen\u021biale pentru construirea masei musculare, echilibrarea hormonilor, sprijinirea func\u021biei neurologice \u015fi digestie. Previn cre\u0219terea \u00een greutate<\/a>, deoarece nu se diger\u0103 rapid, comparativ cu carbohidra\u0163ii, \u0219i contribuie la men\u021binerea arderilor metabolice la maximum. <\/span><\/span><\/span><\/p>\n

Cei care \u0163in diete s\u0103race \u00een calorii \u015fi vegetarienii nu consum\u0103 alimente<\/a> de origine animal\u0103, considerate \u201eproteine complete\u201d, ceea ce \u00eenseamn\u0103 c\u0103 acestea con\u021bin to\u021bi aminoacizii <\/a>esen\u021biali. <\/span><\/span><\/span><\/span><\/span><\/p>\n

Avem nevoie de cel pu\u021bin 70 de grame de proteine \u00een fiecare zi, iar sportivii chiar mai mult. <\/span><\/span><\/span><\/p>\n

Urm\u0103toarele simptome indic\u0103 o lips\u0103 de proteine, dar pot avea \u0219i alte cauze. Cere\u0163i sfatul unui profesionist<\/a> ca s\u0103 fi\u0163i siguri c\u0103 ave\u0163i un deficit de proteine. <\/span><\/span><\/span><\/p>\n

1. Pofte frecvente.<\/strong><\/span><\/span><\/span><\/h6>\n

Aceste pofte alimentare frecvente \u0219i nevoia de gust\u0103ri \u00eentre mese pot \u00eensemna prea pu\u0163ine proteine \u015fi prea mul\u0163i carbohidra\u0163i rafina\u0163i. Pofta de dulciuri<\/a> este \u00een mod tipic una dintre primele semne. Proteinele ajut\u0103 la stabilizarea zah\u0103rului din s\u00eenge, la prevenirea supraaliment\u0103rii. <\/span><\/span><\/span><\/p>\n

2. Cea\u021b\u0103 pe creier.<\/strong> <\/span><\/span><\/span><\/h6>\n

Un nivel echilibrat de zah\u0103r \u00een s\u00eenge este important pentru a r\u0103m\u00eene concentrat. Atunci c\u00eend aceste niveluri oscileaz\u0103, creierului<\/a> \u00eei va fi greu s\u0103 g\u00eendeasc\u0103 \u0219i s\u0103 execute sarcini chiar \u0219i de baz\u0103, fenomen cunoscut sub numele de \u201ecea\u021b\u0103 pe creier\u201d. Consumul de proteine ajut\u0103 la eliberarea \u00een timp a carbohidra\u0163ilor, astfel \u00eenc\u00eet ve\u021bi ob\u021bine un flux constant de energie. P\u00eeinea<\/a> sau biscui\u021bii dau energie de scurt\u0103 durat\u0103. Dificult\u0103\u021bile de concentrare, problemele de \u00eenv\u0103\u021bare<\/a> \u0219i lipsa de motiva\u021bie pot fi semne c\u0103 neurotransmi\u0163\u0103torii (dopamina, adrenalina, noradrenalina si serotonina) s\u00eent sc\u0103zu\u0163i. Ace\u0219ti neurotransmi\u021b\u0103tori s\u00eent produ\u015fi de creier, folosind aminoacizi.<\/span><\/span><\/span><\/p>\n

3. Tulbur\u0103ri de somn.<\/strong><\/span><\/span><\/span><\/h6>\n

Insomnia \u0219i alte probleme de somn<\/a> s\u00eent uneori asociate cu nivelul instabil al zah\u0103rului din s\u00eenge, produc\u0163ia sc\u0103zut\u0103 de serotonin\u0103 \u015fi cortizol crescut. Carbohidra\u0163ii necesit\u0103 mult mai mult\u0103 insulin\u0103<\/a> dec\u00eet proteinele, a\u015fa c\u0103 dac\u0103 m\u0103n\u00eenci alimente bogate \u00een proteine chiar \u00eenainte de culcare, care ajut\u0103 \u015fi produc\u0163ia de serotonin\u0103 \u015fi triptofan, efectul va fi minim asupra zah\u0103rului din s\u00eenge<\/a>. <\/span><\/span><\/span><\/p>\n

4. Colesterol mare.<\/strong><\/span><\/span><\/span><\/h6>\n

Dac\u0103 ave\u021bi tendin\u021ba de a \u00eenlocui alimentele bogate \u00een proteine cu carbohidra\u0163i nes\u0103n\u0103to\u015fi, nivelul de colesterol va cre\u015fte. De asemenea, o cercetare a constatat c\u0103 un aport sc\u0103zut de proteine poate sl\u0103bi inima, situa\u0163ia care poate s\u0103 conduc\u0103 la boli de inim\u0103 \u015fi chiar la moarte. <\/span><\/span><\/span><\/p>\n

5. C\u0103derea p\u0103rului.<\/strong> <\/span><\/span><\/span><\/h6>\n

Proteinele alimenteaz\u0103 foliculii de p\u0103r<\/a>, iar lipsa lor poate provoca sl\u0103birea foliculilor \u015fi pierderea p\u0103rului chiar \u015fi pe v\u00eent puternic.\"various<\/span><\/span><\/span><\/p>\n

6. Ciclu menstrual neregulat.<\/strong> O diet\u0103 s\u0103rac\u0103 \u00een proteine \u015fi bogat\u0103 \u00een zah\u0103r \u015fi carbohidra\u0163i poate duce la inflama\u0163ii, oboseal\u0103, cre\u015ftere \u00een greutate<\/a>, care pot duce la o perturbare a echilibrului hormonilor feminini, esen\u021biali pentru un ciclu menstrual regulat. Doi dintre factorii majori de risc pentru sindromul de ovar polichistic, care poate duce la infertilitate<\/a> \u0219i cicluri menstruale neregulate, s\u00eent pre-diabetul \u015fi obezitatea<\/a>. <\/span><\/span><\/span><\/p>\n

7. \u00cemboln\u0103viri frecvente.<\/strong><\/span><\/span><\/span><\/h6>\n

Acestea s\u00eent un semn al unui sistem imunitar slab \u015fi ai nevoie de proteine pentru sistemul imunitar. Indiferent dac\u0103 este vorba o r\u0103ceal\u0103, grip\u0103<\/a> sau infec\u021bie, \u00eemboln\u0103virile frecvente, c\u00eend ai o stare bun\u0103 de s\u0103n\u0103tate, pot fi din cauza unui deficit de proteine. \u00cen plus, unghiile <\/a>se rup mai u\u015for, apar fisuri \u0219i rupturi ale pielii, favoriz\u00eend intrarea agen\u021bilor patogeni. <\/span><\/span><\/span><\/p>\n

8. Oase slabe.<\/strong> <\/span><\/span><\/span><\/h6>\n

Lipsa de proteine afecteaz\u0103 nivelurile de calciu ale organismului. Poate avea un impact negativ asupra capacit\u0103\u021bii tractului digestiv de a absorbi acest mineral, ceea ce duce la eliminarea lui prin urin\u0103. Prea pu\u021bin calciu \u00een organism va determina consumarea rezervelor din oase. Conform unui studiu realizat de Universitatea din Connecticut, cei cu un aport proteic inadecvat vor ajunge \u00een timp la sc\u0103derea densit\u0103\u0163ii osoase, la pierderea accelerat\u0103 a masei scheletice, osteoporoz\u0103, o boal\u0103 osoas\u0103 poten\u0163ial devastatoare.<\/span><\/span><\/span><\/p>\n

Ideal e s\u0103 m\u00eenc\u0103m proteine \u015fi din plante \u0219i de origine animal\u0103: semin\u021be de in, chia \u0219i c\u00eenep\u0103, nuci, migdale, toate tipurile de fasole, quinoa, amarant, hri\u0219c\u0103, <\/a>carne de vit\u0103 hr\u0103nit\u0103 cu iarb\u0103, lactate organice, ou\u0103 \u0219i pe\u0219te s\u0103lbatic capturat. <\/span><\/span><\/span><\/p>\n

\u00cencepe\u0163i ziua cu un mic dejun<\/a> bogat \u00een proteine. <\/span><\/span><\/span><\/p>\n

Sursa: naturallivingideas.com<\/a><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

8 indicii c\u0103 nu m\u0103n\u00eenci destule proteine. Proteinele s\u00eent macronutrien\u021bi cu rol esen\u021bial, iar lipsa acestora poate provoca daune grave<\/p>\n","protected":false},"author":4,"featured_media":5637,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[94,95,81],"tags":[7719,229,7718,7713,816,7722,622,7715,6977,944,7712,910,7710,43,7723,7717,837,7721,7714,7711,7720,7716],"class_list":["post-5636","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrienti","category-nutritie","category-obiceiuri-alimentare","tag-alimente-cu-proteine","tag-aminoacizi","tag-aport-proteic","tag-beneficii-proteine","tag-caderea-parului","tag-ceata-pe-creieri","tag-colesterol","tag-deficienta-proteine","tag-densitate-osoasa","tag-hrisca","tag-imbolnaviri-frecvente","tag-infertilitate","tag-ingrasare-proteine","tag-insomnie","tag-masa-musculara","tag-osteoporoza-proteine","tag-pofte-alimentare","tag-proteine-vegetarieni","tag-semne-lipsa-proteine","tag-sindromul-de-ovar-polichistic","tag-surse-de-proteine","tag-unghii-proteine"],"yoast_head":"\n8 indicii c\u0103 nu m\u0103n\u00eenci destule proteine - 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