Bílkoviny potřebuje každá buňka v těle: jsou nezbytné k růstu a udržování všech tkání – od kostí a svalstva až k vlasům a nehtům. Bílkoviny se také účastní při tvorbě enzymů, které nám umožňují trávení, jsou nutné pro tvorbu protilátek bojujících s infekcemi a jsou součástí hormonů udržujících tělesnou výkonnost.
Odborníci na výživu doporučují získávat 5 až 10 procent kalorií z bílkovin, 35 procent kalorií z tuků a 50 procent ze sacharidů. Pokud příjem tuků nebo sacharidů nestačí našim energetickým potřebám, začnou se rozpadat tělesné bílkoviny a sloužit jako energetický zdroj.
Bílkoviny v potravinách
Požívání velkého množství bílkovin je nevhodné, protože tělo je nemůže skladovat k pozdějšímu využití. Místo toho se nadbytek bílkovin přeměňuje v játrech na glukózu a vedlejší látky jako ureu, kterou je nutno z těla vyloučit. Nadbytek bílkovin tak vede k tvorbě kyselé moči, což druhotně vede ke zvýšeným ztrátám vápníku z kostí a může se tak zvyšovat riziko osteoporózy.
K potravinám dodávajícím tělu bílkoviny patří obilniny (pšenice, ovesné vločky, rýže, chléb), maso, drůbež, ryby, vejce, sýry, luštěniny (fazole, hrách a čočka), ořechy a brambory. Průměrný muž nebo dorůstající chlapec potřebuje denně asi 55 g bílkovin, které tělo může získat například z 220 g pečeného libového kuřete nebo 250 g vařeného pstruha.
Průměrná žena nebo dorůstající dívka potřebuje denně asi 45 g bílkovin, dítě od sedmi do deseti let 28 g. Kojící žena potřebuje bílkovin víc, protože je využívá k tvorbě mléka. Pokud držíte dietu, jste nemocní nebo se zotavujete z těžšího zranění, dbejte na to, abyste jedli dostatek bílkovin. Většina lidí západní civilizace jí však stejně daleko víc bílkovin, než potřebuje – kolem 100 g denně.
Co jsou to bílkoviny?
Stavebními kameny bílkovin jsou aminokyseliny – složky obsahující čtyři základní prvky nutné pro život: uhlík, vodík, kyslík a dusík. Některé aminokyseliny obsahují také síru. Přestože většina bílkovin se skládá asi z dvaceti aminokyselin, mohou se v nich některé aminokyseliny opakovat i víckrát, takže se molekula bílkoviny může skládat až z pěti set jednotek aminokyseliny, seřazených ve specifickém sledu.
V těle existuje mnoho typů bílkovinných molekul a každý z nich je pro svou funkci specifický. Například bílkoviny jako keratin a kolagen dodávají sílu a pružnost vlasům, stejně jako kůži a šlachám. Hemoglobin a myoglobiny jsou bílkoviny krve a svalů, které vážnou kyslík, ovalbumin, základní bílkovina vaječného bílku, je odpovědný za schopnost vajíčka uhnízdit se měkce v děložní sliznici. Zvláště důležitá skupina bílkovin – známá jako enzymy – řídí všechny chemické reakce v tělesných buňkách. Tyto reakce jsou základem všech buněčných aktivit včetně růstu, udržování organismu v dobrém stavu, tvorby energie a vylučování odpadových produktů.
Kvalita bílkovin
Bílkoviny, které sníme, jsou rozkládány na aminokyseliny, které jsou absorbovány a použity k tvorbě jiných bílkovin. Z dvaceti různých aminokyselin, nalézaných obvykle v rostlinných i živočišných bílkovinách, dokáže lidské tělo většinu vyrobit, ale osm základních aminokyselin může získat jedině z potravy. Hlavním důvodem, proč v jídle potřebujeme bílkoviny, je získání těchto osmi základních (esenciálních) aminokyselin: isoleucinu, leucinu, fenylalaninu, valinu, treoninu, metioinu, triptofanu a lysinu. U dětí je za esenciální aminokyselinu pokládán i histidin, protože ho nedokážou vytvořit tolik, kolik potřebují.
Protože bílkoviny ze živočišné potravy obsahují všechny esenciální aminokyseliny v poměru, jaký tělo vyžaduje, nazývají se kompletní bílkoviny (nebo také bílkoviny první třídy). Bílkoviny z rostlinných zdrojů neobsahují vždy všechny esenciální aminokyseliny, a jsou proto nazývány neúplné nebo druhořadé bílkoviny. V praxi však je tato klasifikace celkem bezvýznamná, protože lidská strava se skládá ze směsi rostlinných bílkovin a nedostatek v jedné z nich je vyrovnán přebytkem v jiné. Konzumují-li se například společně pšeničné bílkoviny s bílkovinami fazolí, získáme hodnoty aminokyselin podobné hodnotám v mase. Příjem bílkovin u vegetariánů, kteří jedí správnou sestavu rostlinných bílkovin, bude proto stejně hodnotný jako u osob, které jedí pravidelně maso.
Dnes se bílkoviny jednoduše klasifikují podle toho, mají-li vysokou nebo nízkou kvalitu. K vysoce kvalitním bílkovinám patří maso, drůbež, ryby, vejce a sójové boby, kdežto nízkou kvalitu bílkovin mají ořechy, luštěniny, chléb, rýže, těstoviny a brambory.
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소액결제 현금화의 의미와 방법,
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공간으로, 룸컨디션, 가격, 음향시설,
위치와 주차까지 모든 면에서
건대가라오케는 단순히 노래를 부르는 장소를 넘어, 함께 웃고
공감하며 즐거움을 나누는 특별한 공간입니다.
화려한 무대 조명 아래에서 부르는 신나는
댄스곡 한 곡
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홍대가라오케는 지하철 6호선 상수역에서 도보 5분
거리에 있으며, 2·6호선 합정역에서도 걸어서 금방 올 수 있는 곳입니다.
홍대 번화가에 자리잡고 있어 퇴근 후 가볍게 들러 즐기기에도
모든 연령대가 즐길 수 있는 분당의 품격 있는 노래 문화!
프라이빗 룸을 갖춘 고급 가라오케, 세련된 룸싸롱, 편안한 노래방까지 다양한 공간에서 최상의 서비스와
모든 연령대가 즐길 수 있는 신촌의 품격 있는
노래 문화! 프라이빗 룸을 갖춘 고급 가라오케, 세련된 룸싸롱, 편안한 노래방까지 다양한 공간에서 최상의
서비스와
강남도깨비 쩜오는 강남 유흥가에서 주목받는 고급 유흥주점으로, 15% 봉사료 수수료 구조와
품격 있는 서비스를 특징으로 합니다. 서울 강남 전역을 대상으로 편리한
의정부출장마사지 – 의정부 전역에 24시간 여성 전문
마사지사가 찾아가는 출장 홈타이 서비스!
아로마, 스포츠, 커플 마사지로 피로와 스트레스를
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마사지구인 – 스웨디시, 스포츠, 아로마 등 전국 마사지 분야 구인구직 플랫폼.
풍부한 일자리 정보와 맞춤 인재 채용 솔루션으로
구직자와 업체 모두를 지원합니다.
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비아그라 구매를 고려한다면, 안전한 구매 방법과 주의할 점을 꼭
알아보세요. 비아그라란 무엇인지, 온라인과 오프라인
구매 차이, 의사 상담의 중요성
신용카드 현금화(일명 카드깡)는 급하게 현금이 필요할 때 신용카드로 돈을
마련하는 방법입니다. 이 글에서 카드 현금화의 합법적인 활용법과 불법 사례 및 예방법, 수수료와 안전한 이용을
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소액결제 현금화는 휴태폰 결제를 통해 구매한 상품권이나 콘텐츠를
현금화하는 방법입니다. 안전한 절차와 다양한 루트를 통해 신속하게
자금을 마련할 수 있습니다.
인천출장마사지는 ‚인천출장안마‘ 또는 ‚인천홈타이‘ 등으로도 불리며, 고객이 계신 곳으로 전문 테라피스트가 직접 찾아가 마사지를 제공하는 서비스입니다.
소액결제 현금화의 개념, 절차, 방법(상품권/정보이용료/교통카드/게임캐시), 2025년 수수료 비교와 절약 팁, 안전한
업체 고르는 법, 주의사항까지 한 번에 정리.
대전출장안마는 호텔, 자택, 오피스 등 어디서나 받을 수 있는 방문형 전문 마사지 서비스입니다.
아로마, 스웨디시, 스포츠, 림프, 풋마사지까지 — 대전 전역 출장
강남달토 달토가라오케는 서울 강남구 역삼동 삼정호텔 지하 1층에 위치해 있습니다.
강남역과 역삼역 사이에 위치한 만큼 대중교통으로 찾아오기
쉽고, 강남 번화가
분당가라오케 – 프라이빗 룸에서 즐기는 노래방!
서현역·정자역 등 분당 주요 역세권에 위치하고, 저렴한 가격과 신곡 빠른 업데이트로 남녀노소 누구나
만족하는 노래
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하남출장마사지 – 하남 전역에 24시간 여성 전문 마사지사가 찾아가는 출장 홈타이
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스트레스를 합리적 가격에 풀어
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저희 서울출장안마는 고객님이 가장 편안함을 느끼는
곳으로 직접 찾아가, 불필요한 이동 없이 오롯이 휴식에만 집중할 수 있도록 도와드립니다.
자택, 숙소, 오피스텔 서울출장마사지
등
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남양주출장마사지 – 남양주 전역에 24시간 여성 전문 마사지사가 찾아가는 출장 홈타이 서비스!
아로마, 스포츠, 커플 마사지로 피로와 스트레스를 합리적 가격에 풀어
소액결제현금화는 휴대폰 소액결제 기능을 이용해 상품권 같은
디지털 상품을 구매한 뒤, 이를 현금으로 바꾸는 것을 뜻합니다.
갑자기 돈이 필요한 순간
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강남구구단 쩜오는 강남 유흥업소 트렌드의
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동탄출장마사지 서비스는 동탄광역시 전역에서 편안하게 전문
마사지를 받을 수 있는 출장 홈타이 서비스입니다.
고객님이 계신 곳으로 여성 전문
테라피스트가 직접
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홍대가라오케 즐길 수 있는 홍대의 품격 있는 노래 문화!
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저희 수원출장마사지 서비스는 바쁜 현대인들에게 맞춤 휴식을 선사하는 최고의 선택입니다.
이제 시간과 장소의 제약 없이 전문 마사지사의 체계적인 관리를 받아보세요.
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수원출장마사지는 호텔, 자택, 오피스 등 어디서나 받을 수
있는 방문형 전문 마사지 서비스입니다. 아로마,
스웨디시, 스포츠, 림프, 풋마사지까지 — 수원 전역 출장
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부산출장마사지는 ‚부산출장안마‘ 또는 ‚부산홈타이‘ 등으로도
불리며, 고객이 계신 곳으로 전문 테라피스트가 직접 찾아가 마사지를 제공하는 서비스입니다.
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