\u017divo\u010di\u0161n\u00e9 zdroje b\u00edlkovin (maso, dr\u016fbe\u017e, ryby, vejce, s\u00fdry, jogurty) poskytuj\u00ed b\u00edlkoviny s velkou biologickou hodnotou. Rostliny, lu\u0161t\u011bniny, obiloviny, o\u0159\u00ed\u0161ky, sem\u00ednka a zelenina jsou zdrojem b\u00edlkovin s n\u00edzkou biologickou hodnotou. Proto je velice d\u016fle\u017eit\u00e9 zvolit spr\u00e1vnou kombinaci rostlinn\u00e9 potravy, k\u00a0vyv\u00e1\u017een\u00ed optim\u00e1ln\u00edch d\u00e1vek \u017eivin.<\/p>\n
Spojen\u00ed<\/strong> nap\u0159\u00edklad p\u0161eni\u010dn\u00edch v\u00fdrobk\u016f s fazolemi se m\u016f\u017ee zv\u00fd\u0161it<\/strong>\u00a0vyu\u017eitelnost<\/strong> b\u00edlkovin o 33%. N\u011bkter\u00e9 kombinace jsou je\u0161t\u011b v\u00fdhodn\u011bj\u0161\u00ed. S\u00f3ja a p\u0161enice maj\u00ed ka\u017ed\u00e1 zvl\u00e1\u0161\u0165 vyu\u017eitelnost asi 60%. Pokud je v\u0161ak jeden d\u00edl s\u00f3ji dopln\u011bn \u0161esti d\u00edly p\u0161enice, vyu\u017eitelnost stoupne na 80%, co\u017e je o cel\u00fdch 13% v\u00edce<\/strong> ne\u017e p\u0159i mase.<\/p>\n U obilovin, o\u0159e\u0161\u00edch a semenech je nedostatkov\u00fd lysin a isoleucin<\/strong> , jejich\u017e maj\u00ed ale dost lu\u0161t\u011bniny.<\/p>\n Vid\u00edme, \u017ee obiloviny a lu\u0161t\u011bniny jsou z hlediska aminokyselin, tedy b\u00edlkovin, vz\u00e1jemn\u011b dob\u0159e kombinovateln\u00e9. Z\u00e1kladn\u00ed pom\u011br obilovin a lu\u0161t\u011bnin<\/strong>, z\u00a0kter\u00e9ho je vhodn\u00e9 vych\u00e1zet, \u00a0je asi 5:1<\/strong>.<\/p>\n Ovesn\u00e9 vlo\u010dky<\/strong><\/p>\n Pro spoustu lid\u00ed neodmysliteln\u00e1 sn\u00eddan\u011b, kter\u00e1 je nav\u00edc bohat\u00e1 na b\u00edlkoviny (10-15 procent) a nav\u00edc m\u00e1 vysok\u00fd obsah komplexn\u00edch sacharid\u016f.<\/p>\n Zelen\u00fd hr\u00e1\u0161ek<\/strong><\/p>\n 1 \u0161\u00e1lek zelen\u00e9ho hr\u00e1\u0161ku obsahuje 7,9 g protein\u016f, stejn\u011b jako \u0161\u00e1lek ml\u00e9ka.<\/p>\n Fazole, \u010do\u010dka<\/strong><\/p>\n Lu\u0161t\u011bniny obecn\u011b pat\u0159\u00ed mezi nejkvalitn\u011bj\u0161\u00ed rostlinn\u00e9 zdroje b\u00edlkovin a nejl\u00e9pe na tom jsou pr\u00e1v\u011b fazole a \u010do\u010dka. Obsah b\u00edlkovin se bude li\u0161it druh od druhu.<\/p>\n Ara\u0161\u00eddy<\/strong><\/p>\n Nev\u00fdhodou ara\u0161\u00edd\u016f (a o\u0159ech\u016f obecn\u011b) je v\u0161ak vysok\u00fd obsah tuk\u016f a u n\u011bkter\u00fdch typ\u016f m\u00e1sel se ne\u0161et\u0159\u00ed ani se sol\u00ed. Pozor i na velk\u00e9 mno\u017estv\u00ed histaminu, kter\u00fd z o\u0159ech\u016f d\u011bl\u00e1 velmi siln\u00fd alergen.<\/p>\n Mandle<\/strong><\/p>\n O\u0159echy obecn\u011b jsou vynikaj\u00edc\u00edm zdrojem b\u00edlkovin a mandle nejsou v\u00fdjimkou (25 procent). Nev\u00fdhodou ov\u0161em m\u016f\u017ee b\u00fdt vysok\u00fd obsah tuk\u016f (v\u00edce ne\u017e 50 procent) a stejn\u011b jako u ara\u0161\u00edd\u016f velk\u00e9 mno\u017estv\u00ed histaminu zp\u016fsobuj\u00edc\u00edho potravinov\u00e9 alergie.<\/p>\n Brokolice, \u0161pen\u00e1t, kapusta, fazolky…<\/strong><\/p>\n Zelen\u00e1 zelenina je nejen vynikaj\u00edc\u00edm zdrojem ho\u0159\u010d\u00edku, ale m\u00e1 tak\u00e9 nezanedbateln\u00fd obsah b\u00edlkovin (2 – 6 gram\u016f na 100 gram\u016f potraviny). Zelenina obecn\u011b neobsahuje a\u017e tolik protein\u016f jako lu\u0161t\u011bniny a o\u0159echy, ale st\u00e1le z\u016fst\u00e1v\u00e1 zdrojem protein\u016f a nav\u00edc tak\u00e9 velmi pot\u0159ebn\u00e9 vl\u00e1kniny a antioxidant\u016f. \u0160\u00e1lek brokolice nap\u0159\u00edklad obsahuje v\u00edce ne\u017e 8 gram\u016f proteinu, podobn\u011b jako kv\u011bt\u00e1k.<\/p>\n R\u00fd\u017ee natural\/hn\u011bd\u00e1<\/strong><\/p>\n Krom\u011b mno\u017estv\u00ed \u017eivin, vitam\u00edn\u016f, miner\u00e1l\u016f a komplexn\u00edch sacharid\u016f obsahuje i 10 – 12 procent b\u00edlkovin.<\/p>\n Houby<\/strong><\/p>\n Radost mohou m\u00edt i milovn\u00edci hub. I ty toti\u017e obsahuje nezanedbateln\u00e9 mno\u017estv\u00ed b\u00edlkovin.<\/p>\n Sejtan<\/strong><\/p>\n P\u0159ipom\u00edn\u00e1 ku\u0159ec\u00ed maso, je to vlastn\u011b p\u0161eni\u010dn\u00e1 b\u00edlkovina. Obsahuje 36 g protein\u016f na polovinu \u0161\u00e1lku.<\/p>\n S\u00f3ja<\/strong><\/p>\n S\u00f3ju je\u00a0z\u00e1m\u011brn\u011b na konci. Pro mno\u017estv\u00ed lid\u00ed je to jedin\u00fd p\u0159edstaviteln\u00fd zdroj rostlinn\u00fdch b\u00edlkovin a jin\u00fd ji nekonzumuj\u00ed. S\u00f3ja obsahuje na sto gram\u016f v\u00edce b\u00edlkovin (okolo 40 gram\u016f) ne\u017e hov\u011bz\u00ed, ale je t\u0159eba br\u00e1t v\u00a0potaz, \u017ee se ze s\u00f3ji \u00a0uvol\u0148uje genistein. Tato l\u00e1tka je podobn\u00e1 \u017eensk\u00e9mu pohlavn\u00edmu hormonu. V\u00edce o n\u011bm se do\u010dtete v\u00a0\u010dl\u00e1nku: Genistein, sly\u0161eli jste o n\u011bm?<\/a><\/p>\n Tempeh<\/strong><\/p>\n Tempeh se vyr\u00e1b\u00ed fermentov\u00e1n\u00ed s\u00f3jov\u00fdch bob\u016f, obsahuje okolo 17 procent b\u00edlkovin a d\u00edky fermentaci je zdrav\u011bj\u0161\u00ed variantou ne\u017e dal\u0161\u00ed ze s\u00f3jov\u00fdch produkt\u016f – tofu.<\/p>\n","protected":false},"excerpt":{"rendered":" V\u00a0dne\u0161n\u00ed modern\u00ed dob\u011b nen\u00ed v\u00fdjimkou vid\u011bt rostouc\u00ed po\u010det lid\u00ed, kte\u0159\u00ed z\u00a0r\u016fzn\u00fdch d\u016fvod\u016f odm\u00edtaj\u00ed j\u00edst maso.<\/p>\n<\/div>","protected":false},"author":1,"featured_media":1820,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[21,25,208,54,205,207,206],"class_list":["post-1819","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stravovani","tag-alergen","tag-arasidy","tag-bilkoviny","tag-jidlo","tag-nahrada-masa","tag-veganstvi","tag-vegetarianstvi"],"views":5002,"_links":{"self":[{"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/posts\/1819","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1819"}],"version-history":[{"count":0,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/posts\/1819\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/media\/1820"}],"wp:attachment":[{"href":"https:\/\/potravinyx.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Jak\u00e9 jsou tedy vhodn\u00e9 potraviny, na kter\u00e9 se soust\u0159edit?<\/h3>\n