{"id":42150,"date":"2022-02-28T19:20:33","date_gmt":"2022-02-28T18:20:33","guid":{"rendered":"https:\/\/www.narodnilijek.com\/web\/?p=42150"},"modified":"2022-02-28T19:37:58","modified_gmt":"2022-02-28T18:37:58","slug":"nedostatak-proteina","status":"publish","type":"post","link":"https:\/\/www.narodnilijek.com\/web\/nedostatak-proteina\/","title":{"rendered":"5 znakova koji upu\u0107uju na to da vam nedostaje proteina u organizmu"},"content":{"rendered":"\n

Takozvana piramida zdrave hrane je posljednjih godina po\u010dela da se mijenja. Stru\u010dnjaci poru\u010duju da jedemo previ\u0161e ugljenih hidrata i prostih \u0161e\u0107era te se zbog toga debljamo, a sve vi\u0161e shvataju va\u017enost dovoljnog unosa bjelan\u010devina u svakodnevnu prehranu. Nedostatak proteina u organizmu \u010desto se povezuje s drugim stanjima i bolestima, te se nedostatak mo\u017ee utvrditi kada se pojave ovakvi simptomi<\/strong>\u2026<\/p>\n\n\n\n

Bjelan\u010devine<\/a> <\/strong>ili proteini su vrlo bitni za na\u0161 organizam. Oni predstavljaju glavni gra\u0111evinski materijal na\u0161eg organizma, a uklju\u010deni su u gotovo sve biohemijske procese \u0107elija. Primjera radi, u\u010destvuju u stvaranju hemoglobina koji prenosi kiseonik u tijelu, u izgradnji i obnovi mi\u0161i\u0107nog tkiva, te rastu kose, noktiju i ko\u017ee i prenosu hranjivih materija. Tako\u0111er su neophodni za razvoj, rast, za imunitet i za obavljanje svakodnevnih aktivnosti.<\/p>\n\n\n\n

Proteini su izgra\u0111eni od razli\u010ditih kombinacija ukupno 20 aminokiselina od \u010dega ih je 8 esencijalno, \u0161to zna\u010di da ih na\u0161 organizam ne mo\u017ee proizvesti ve\u0107 ih moramo unijeti hranom. Proteini se nalaze u gotovo svoj hrani, osim u rafiniranim \u0161e\u0107erima i mastima. Hrana bogata proteinima<\/strong> je \u017eivotinjskog porijekla, poput mesa, riba, jaja<\/strong><\/a>, mlijeka, jogurta i sira, najbolji je izvor proteina. Biljni proteini<\/strong> nalaze se u mahunarkama (grah, gra\u0161ak, mahune\u2026), \u017eitaricama, zelenom lisnatom povr\u0107u i heljdi. Prosje\u010dnom \u010dovjeku treba 1 \u2013 1,5 grama proteina po kilogramu tjelesne mase dnevno.<\/p>\n\n\n\n

>>Jedite ovu hranu kako biste imali dug i zdrav \u017eivot<\/a><\/strong><\/p>\n\n\n\n

Nedostatak proteina u organizmu<\/h2>\n\n\n\n

Ako se pitate uzimate li dovoljno proteina, obratite pa\u017enju i na sljede\u0107e simptome. Ovo su znakovi da ne jedete dovoljno proteina:<\/p>\n\n\n\n

\u017dudite za slatkim<\/strong>
Jedan od prvih znakova nedovoljnog unosa proteina je: jede vam se ne\u0161to slatko i nikad se ne osje\u0107ate potpuno siti. Pitate se, kako to da onda ne \u017eudite za mesom i jajima? Jedna od glavnih funkcija proteina je odr\u017eavanje stalnog nivoa glukoze u krvi, pa uz nesta\u0161icu proteina imate i nagli pad glukoze i \u017eelju za namirnicama koje \u0107e vam brzo dati energiju, kao \u0161to su slatki\u0161i.<\/p>\n\n\n\n

To vjerovatno obja\u0161njava i za\u0161to mnogo vegetarijanaca (ako ne paze na dovoljan unos proteina iz ne\u017eivotinjskih izvora) tako pati za \u010dokoladom. Pojedete li za doru\u010dak samo \u017eitarice s mlijekom, trenutno \u0107ete dobiti energiju, ali ubrzo \u0107ete ogladnjeti.<\/p>\n\n\n\n

Osje\u0107ate se umorno<\/strong>
Ravnote\u017ea \u0161e\u0107era u krvi je bitna za koncentraciju, pa uz nedostatak proteina imate osje\u0107aj da ne mo\u017eete normalno da funkcioni\u0161ete. Naravno, va\u0161em mozgu su potrebni proteini da bi se dobro osje\u0107ao. Tra\u017eite li stalno rje\u0161enje u ugljenim hidratima kao \u0161to su peciva ili keks dobit \u0107ete trenutnu energiju i zatim ponovo pad energije uz osje\u0107aj da se ne mo\u017eete fokusirati.<\/p>\n\n\n\n

Opada van kosa<\/strong>
Proteini izgra\u0111uju sve \u0107elije u tijelu, uklju\u010duju\u0107i i folikul kose. Jaki folikuli dr\u017eat \u0107e kosu na glavi, bez obzira na mogu\u0107a zatezanja kose gumicom, \u010de\u0161ljanje i sl. Me\u0111utim, ako vam hroni\u010dno nedostaje proteina, mogli biste primijetiti da vam kosa vi\u0161e opada i da su vam vlasi tanje.<\/p>\n\n\n\n

Osje\u0107ate se slabo<\/strong>
Proteini su klju\u010dni za gradnju mi\u0161i\u0107a, pa uz nedovoljan unos proteina mi\u0161i\u0107i s vremenom slabe.<\/p>\n\n\n\n

\u010cesto ste bolesni<\/strong>
Bez dovoljno proteina nema ni dobrog imuniteta<\/a>. Zato ako primijetite da \u010de\u0161\u0107e pokupite prehladu ili virozu, a ina\u010de ste dobrog zdravlja, mo\u017eda je za to kriva nesta\u0161ica proteina u va\u0161em tijelu.<\/p>\n\n\n\n

Hrana bogata proteinima tablica<\/h3>\n\n\n\n
\"hrana<\/figure>\n","protected":false},"excerpt":{"rendered":"

Takozvana piramida zdrave hrane je posljednjih godina po\u010dela da se mijenja. Stru\u010dnjaci poru\u010duju da jedemo previ\u0161e ugljenih hidrata i prostih \u0161e\u0107era te se zbog toga debljamo, a sve vi\u0161e shvataju va\u017enost dovoljnog unosa bjelan\u010devina u svakodnevnu prehranu. Nedostatak proteina u organizmu \u010desto se povezuje s drugim stanjima i bolestima, te se nedostatak mo\u017ee utvrditi kada […]<\/p>\n","protected":false},"author":1,"featured_media":42152,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[1],"tags":[106775,391,106774,4182,173,106773,260],"class_list":{"0":"post-42150","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zdravlje","8":"tag-biljni-proteini","9":"tag-bjelancevine","10":"tag-hrana-bogata-proteinima","11":"tag-nedostatak-proteina","12":"tag-proteini","13":"tag-proteini-u-hrani","14":"tag-simptomi"},"yoast_head":"\nOvi 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