{"id":2541,"date":"2020-08-18T15:58:58","date_gmt":"2020-08-18T15:58:58","guid":{"rendered":"https:\/\/bookzone.ro\/blog\/?p=2541"},"modified":"2020-08-18T16:02:04","modified_gmt":"2020-08-18T16:02:04","slug":"au-vegetarienii-suficiente-proteine-in-dieta-lor","status":"publish","type":"post","link":"https:\/\/bookzone.ro\/blog\/au-vegetarienii-suficiente-proteine-in-dieta-lor","title":{"rendered":"Au vegetarienii suficiente proteine \u00een dieta lor?"},"content":{"rendered":"\n

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Exist\u0103 o concep\u021bie popular\u0103 conform c\u0103reia vegetarienii nu au suficiente proteine \u00een dieta lor. Hai s\u0103 analiz\u0103m faptele! Atunci c\u00e2nd lu\u0103m \u00een calcul indicele calit\u0103\u021bii nutri\u021bionale, dietele pe baz\u0103 de alimente de origine vegetal\u0103 sunt cele mai s\u0103n\u0103toase. \u00cens\u0103 reu\u0219esc vegetarienii \u0219i veganii s\u0103 ating\u0103 aportul zilnic recomandat de proteine?<\/p>\n\n\n\n

Cel mai cuprinz\u0103tor studiu din istoria celor care urmeaz\u0103 diete pe baz\u0103 de plante a comparat recent profilul nutri\u021bional al aproximativ 30.000 de non-vegetarieni cu cel al 20.000 de vegetarieni \u0219i aproximativ 5.000 de vegani, flexitarieni \u0219i persoane care nu consum\u0103 carne cu excep\u021bia pe\u0219telui, permi\u021b\u00e2ndu-ne s\u0103 r\u0103spundem \u00een sf\u00e2r\u0219it la \u00eentrebarea: \u201eAu vegetarienii suficiente proteine \u00een dieta lor?\u201d <\/p>\n\n\n\n

Doza recomandat\u0103 zilnic\u0103 este de 42 de grame de\nproteine. <\/strong><\/h3>\n\n\n\n

Non-vegetarienii au un aport de proteine mai mare dec\u00e2t au nevoie, precum \u0219i celelalte categorii. \u00cen medie, vegetarienii \u0219i veganii ob\u021bin cu 70% mai multe proteine dec\u00e2t au nevoie \u00een fiecare zi<\/strong>.<\/p>\n\n\n\n

Este surprinz\u0103tor faptul c\u0103 sunt at\u00e2t de multe obiec\u021bii c\u00e2nd vine vorba despre proteine atunci c\u00e2nd, conform studiilor, mai pu\u021bin de 3% din adul\u021bii din Statele Unite nu \u00ee\u0219i asigur\u0103 doza zilnic\u0103 recomandat\u0103, \u00eens\u0103 probabil c\u0103 ace\u0219tia urmeaz\u0103 diete cu restric\u021bii calorice extreme sau care nu m\u0103n\u00e2nc\u0103 suficient\u0103 m\u00e2ncare. \u00cens\u0103 97% dintre americani consum\u0103 suficiente proteine. <\/p>\n\n\n\n

Persoanele care urmeaz\u0103 diete pe baz\u0103 de plante au aproape de dou\u0103 ori mai multe proteine zilnic fa\u021b\u0103 de necesarul mediu. Iar cei care nu \u0219tiu de unde s\u0103 ob\u021bin\u0103 proteinele dintr-o diet\u0103 pe baz\u0103 de plante nu sunt familiariza\u021bi cu fasolea. Acum c\u0103 am rezolvat problema cantit\u0103\u021bii proteinelor din diet\u0103, cum stau lucrurile c\u00e2nd vine vorba despre calitatea proteinelor?<\/p>\n\n\n\n

Este adev\u0103rat mitul potrivit c\u0103ruia proteinele\nvegetale sunt incomplete, necesit\u00e2nd combinarea proteinelor?<\/strong><\/h3>\n\n\n\n

Toate substan\u021bele nutritive provin de la soare sau din sol. Vitamina D, vitamina soarelui, este creat\u0103 atunci c\u00e2nd pielea este expus\u0103 la soare. Orice altceva vine din p\u0103m\u00e2nt. Mineralele provin din p\u0103m\u00e2nt, vitaminele din plante \u0219i microorganismele care cresc din acestea. Calciul din laptele de vac\u0103 provine din plantele pe care le m\u0103n\u00e2nc\u0103, pe care le-a extras din p\u0103m\u00e2nt. Putem s\u0103 renun\u021b\u0103m la acest intermediar \u0219i s\u0103 ob\u021binem calciul direct din plante.<\/p>\n\n\n\n

De unde \u00ee\u021bi iei proteinele? Proteinele con\u021bin aminoacizi esen\u021biali, ceea ce\n\u00eenseamn\u0103 c\u0103 organismul nu \u00eei poate produce, a\u0219a c\u0103 este esen\u021bial s\u0103 ob\u021binem\ntotul prin dieta noastr\u0103. Dar nici alte animale nu produc proteine. To\u021bi\naminoacizii esen\u021biali provin din plante (\u0219i microbi), iar proteinele vegetale\ncon\u021bin to\u021bi aminoacizii esen\u021biali. Singura protein\u0103 incomplet\u0103 din aportul\nalimentar este gelatina, pentru c\u0103 lipse\u0219te aminoacidul triptofan. <\/p>\n\n\n\n

Conceptul conform c\u0103ruia proteina vegetal\u0103 era inferioar\u0103 proteinei animale\na ap\u0103rut \u00een urma studiilor efectuate pe roz\u0103toare \u00een urm\u0103 cu mai bine de un\nsecol. Oamenii de \u0219tiin\u021b\u0103 au descoperit c\u0103 \u0219oarecii sugari nu cresc la fel de\nbine dac\u0103 m\u0103n\u00e2nc\u0103 doar plante. Dar \u0219oarecii sugari nu cresc la fel de bine cu\najutorul laptelui matern uman, a\u0219a c\u0103 nu ar trebui s\u0103 mai al\u0103pt\u0103m copiii?\nRidicol! Sunt \u0219oareci. Laptele \u0219oarecilor are de zece ori mai multe proteine\ndec\u00e2t laptele uman deoarece \u0219oarecii cresc de aproximativ zece ori mai repede\ndec\u00e2t oamenii.<\/p>\n\n\n\n

Este adev\u0103rat c\u0103 unele proteine vegetale au un nivel sc\u0103zut al anumitor aminoacizi esen\u021biali. \u00cen urm\u0103 cu aproximativ 40 de ani, mitul combin\u0103rii proteinelor a devenit la mod\u0103 dup\u0103 ce a fost men\u021bionat\u0103 \u00eentr-o revist\u0103 de mod\u0103, \u00een februarie 1975. Conceptul era c\u0103 trebuie s\u0103 combin\u0103m proteinele complementare, de exemplu orezul \u0219i fasolea, pentru a compensa deficien\u021bele relative. \u00cens\u0103 mitul conform c\u0103ruia proteinele vegetale sunt incomplete a fost respins cu decenii \u00een urm\u0103. Toate aceste idei au fost respinse de comunitatea nutri\u021bional\u0103 ca fiind false \u00een urm\u0103 cu zeci de ani, dar mul\u021bi practican\u021bi ai medicinei pare c\u0103 au omis aceste informa\u021bii. <\/p>\n\n\n\n

Din fericire, proteinele vegetale pot furniza to\u021bi\naminoacizii esen\u021biali, f\u0103r\u0103 a fi nevoie de combinarea proteinelor\ncomplementare.<\/strong><\/p>\n\n\n\n

Se pare c\u0103 organismul uman este mai spectaculos dec\u00e2t credeam. Men\u021bine\ngrupuri de aminoacizi liberi pe care \u00eei poate folosi pentru a face toate\ncomplet\u0103rile de care avem nevoie, ca s\u0103 nu mai vorbim despre programul masiv de\nreciclare a proteinelor pe care \u00eel are corpul nostru. Aproximativ 90 de grame\nde proteine sunt introduse \u00een tractul digestiv \u00een fiecare zi din propriul corp\npentru a fi descompuse \u0219i reasamblate, astfel \u00eenc\u00e2t corpul s\u0103 poat\u0103 amesteca \u0219i\npotrivi aminoacizii \u00een func\u021bie de ce nevoi avem, de ce m\u00e2nc\u0103m, ceea ce face\npractic imposibil s\u0103 nu existe o diet\u0103 cu alimente integrale de origine\nvegetal\u0103 care s\u0103 fie suficient\u0103 caloric, dar deficitar\u0103 proteic. A\u0219adar,\npersoanele care consum\u0103 alimente de origine vegetal\u0103 nu ar trebui s\u0103 fie\npreocupate de dezechilibrele de aminoacizi din proteinele vegetale care exist\u0103\n\u00een dietele noastre obi\u0219nuite. <\/p>\n\n\n\n

Pentru sistemele metabolice angajate \u00een produc\u021bia \u0219i repararea proteinelor\nnu conteaz\u0103 dac\u0103 aminoacizii provin din proteine animale sau vegetale.<\/p>\n\n\n\n

Cu toate acestea, proteinele nu sunt consumate izolat. \u00cen schimb, \u00eenso\u021besc o mul\u021bime de al\u021bi nutrien\u021bi. Calitatea \u0219i cantitatea de gr\u0103simi, carbohidra\u021bi, sodiu \u0219i al\u021bi nutrien\u021bi din pachetul alimentar \u00een care se afl\u0103 \u0219i proteinele pot influen\u021ba s\u0103n\u0103tatea pe termen lung. De exemplu, rezultatele studiului de s\u0103n\u0103tate al asisten\u021bilor medicali de la Harvard sugereaz\u0103 c\u0103 un consum mai mare de proteine din fasole, nuci, semin\u021be \u0219i alte alimente asem\u0103n\u0103toare, \u00een combina\u021bie cu reducerea aportului de carbohidra\u021bi rafina\u021bi precum f\u0103ina, poate reduce riscul apari\u021biei bolilor de inim\u0103.<\/p>\n\n\n\n

Adev\u0103rata problem\u0103: aportul de fibre<\/strong><\/h3>\n\n\n\n

Exist\u0103 totu\u0219i un nutrient \u00een cazul c\u0103ruia 97% dintre americani sunt deficien\u021bi. Aici este adev\u0103rata problem\u0103. Mai pu\u021bin de 3% dintre americani ob\u021bin un aport minim adecvat de fibre. A\u0219a c\u0103 \u00eentrebarea nu este de unde \u00ee\u021bi iei proteinele, ci de unde \u00ee\u021bi iei fibrele. Consum\u0103m aproximativ 15 grame pe zi. Doza zilnic\u0103 minim\u0103 recomandat\u0103 este de 31,5 grame, deci ob\u021binem mai pu\u021bin de jum\u0103tate din minimum. Dac\u0103 analizezi \u00een func\u021bie de v\u00e2rst\u0103 \u0219i sex, dup\u0103 studierea dietelor a 12.761 de americani, care este procentul de b\u0103rba\u021bi cu v\u00e2rstele cuprinse \u00eentre 14 \u0219i 50 de ani care reu\u0219esc s\u0103 ob\u021bin\u0103 un aport minim adecvat? Zero. <\/p>\n\n\n\n

Acest deficit este uimitor prin faptul c\u0103 fibrele dietetice au fost asociate cu sc\u0103derea riscului de diabet, sindrom metabolic, boli cardiovasculare, obezitate \u0219i diverse tipuri de cancer, precum \u0219i sc\u0103derea nivelului colesterolului, al tensiunii arteriale \u0219i al zaharurilor din s\u00e2nge. <\/p>\n\n\n\n

Problema este c\u0103 majoritatea oamenilor nu au idee despre ce se reg\u0103se\u0219te \u00een\nalimentele pe care le m\u0103n\u00e2nc\u0103. Mai mult de jum\u0103tate dintre americani consider\u0103\nc\u0103 friptura este o surs\u0103 important\u0103 de fibre.<\/p>\n\n\n\n

Prin defini\u021bie, fibrele se g\u0103sesc doar \u00een plante. Nu exist\u0103 fibre \u00een lactate sau ou\u0103 \u0219i aproape deloc \u00een m\u00e2ncarea nes\u0103n\u0103toas\u0103 (junk food). Aceasta este problema. Oamenii ar trebui s\u0103 m\u0103n\u00e2nce mai multe fasole, legume, fructe, cereale integrale. \u00cens\u0103 cum pot fi convin\u0219i? Ei bine, 96% dintre americani nu respect\u0103 doza zilnic\u0103 recomandat\u0103 de fasole. 96% dintre ei nu m\u0103n\u00e2nc\u0103 minimul de legume. 99% dintre ei nu consum\u0103 suficiente cereale integrale. Ce \u00ee\u021bi spun aceste procente? Aproape \u00eentreaga popula\u021bie a Statelor Unite nu reu\u0219e\u0219te s\u0103 m\u0103n\u00e2nce suficiente alimente integrale de origine vegetal\u0103.<\/p>\n\n\n\n

Chiar \u0219i semi-vegetarienii consum\u0103 doar minimul de fibre. Iar cei care\nurmeaz\u0103 diete pe baz\u0103 de alimente de origine vegetal\u0103 tripleaz\u0103 aportul mediu\nde fibre al americanilor. \u00cens\u0103, c\u00e2nd vrei s\u0103 elimini deficien\u021ba de fibre,\ntrebuie s\u0103 o faci treptat, nu mai mult de aproximativ cinci grame \u00een plus de\nfibre pe zi \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103, p\u00e2n\u0103 c\u00e2nd ajungi la doza zilnic\u0103 recomandat\u0103.<\/p>\n\n\n\n

Dar tot acest efort merit\u0103. Dietele cu alimente derivate din plante tind s\u0103 contribuie semnificativ la sc\u0103derea nivelului de gr\u0103simi, gr\u0103simi saturate, colesterol \u0219i agen\u021bi patogeni alimentari, oferind \u00een acela\u0219i tip mai multe fibre, acid folic, vitamina C \u0219i compu\u0219i fitochimici; to\u021bi factorii esen\u021biali pentru prevenirea bolilor \u0219i pentru o stare general\u0103 de s\u0103n\u0103tate \u0219i bun\u0103stare optim\u0103.<\/p>\n\n\n\n

Concluzia? Alege alimentele de origine vegetal\u0103! Adoptarea unei diete bazate pe plante este cea mai s\u0103n\u0103toas\u0103 solu\u021bie.<\/p>\n\n\n\n

\n\n\n\n

Cum s\u0103 nu \u021bii o diet\u0103<\/strong><\/em>, de dr. Michael Greger, \u00een cur\u00e2nd la Bookzone<\/h4>\n\n\n\n

Zeci de mii de studii de specialitate despre nutri\u021bie, obezitate \u0219i pierderea \u00een greutate au fost analizate \u0219i rezumate. Rezultatul: o carte de diet\u0103 bazat\u0103 pe dovezi<\/strong>, un ghid complet pentru cei care pun s\u0103n\u0103tatea pe primul loc.<\/p>\n\n\n\n

\"Cum<\/figure>\n\n\n


\n
\n<\/p>","protected":false},"excerpt":{"rendered":"

Exist\u0103 o concep\u021bie popular\u0103 conform c\u0103reia vegetarienii nu au suficiente proteine \u00een dieta lor. Hai s\u0103 analiz\u0103m faptele! Atunci c\u00e2nd lu\u0103m \u00een calcul indicele calit\u0103\u021bii nutri\u021bionale, dietele pe baz\u0103 de alimente de origine vegetal\u0103 sunt cele mai s\u0103n\u0103toase. \u00cens\u0103 reu\u0219esc vegetarienii \u0219i veganii s\u0103 ating\u0103 aportul zilnic recomandat de proteine? Cel mai cuprinz\u0103tor studiu din…<\/p>\n","protected":false},"author":1,"featured_media":2543,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"thb-sponsors":[],"yoast_head":"\r\nAu vegetarienii suficiente proteine \u00een dieta lor? - Blog Bookzone.ro<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/bookzone.ro\/blog\/au-vegetarienii-suficiente-proteine-in-dieta-lor\" \/>\r\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Au vegetarienii suficiente proteine \u00een dieta lor? - Blog Bookzone.ro\" \/>\r\n<meta property=\"og:description\" content=\"Exist\u0103 o concep\u021bie popular\u0103 conform c\u0103reia vegetarienii nu au suficiente proteine \u00een dieta lor. Hai s\u0103 analiz\u0103m faptele! Atunci c\u00e2nd lu\u0103m \u00een calcul indicele calit\u0103\u021bii nutri\u021bionale, dietele pe baz\u0103 de alimente de origine vegetal\u0103 sunt cele mai s\u0103n\u0103toase. \u00cens\u0103 reu\u0219esc vegetarienii \u0219i veganii s\u0103 ating\u0103 aportul zilnic recomandat de proteine? 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