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HomeNutrition <!--:en-->Protein<!--:--><!--:ro-->Proteinele<!--:--><!--:nl-->Eiwitten<!--:-->

ProteinProteineleEiwitten

Posted in : Nutrition on by : fleur Tags:

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“De unde iti iei proteinele?” – este o intrebare des auzita de catre vegani. Deci…

Proteinele sunt alcatuite din carbon, hidrogen, azot, oxigen si sulf. Fiecare celula vie a corpului nostru contine proteine. Acestea, proteinele, sunt indispensabile pentru muschi, organe, sange si enzime.

Proteinele din alimente sunt “sparte” in urma digestiei in componentele de baza: aminoacizii. Acestia sunt mai departe preluati in sange.

Corpul uman are nevoie de 20 de tipuri de aminoacizi, 9 dintre acestia sunt aminoacizi esentiali (organismul nu ii poate produce si trebuiesc preluati din alimente), ceilalti 11 sunt aminoacizi neesentiali (sunt produsi de catre organism).

Acizii esentiali: lizina, histidina, fenilalanina, izoleucina, leucina, metionina, treonina, triptofan, valina.

Acizii neesentiali: arginina, asparagina, carnitina, cisteina, GABA, glutamina, glutation, glicina, ornitina, prolina, taurina.

Recomandarea zilnica de proteine pentru o persoana sanatoasa este de 0.8 g/kg ( o persoana care cantareste 70 kg va avea nevoie de 56 g/zi). Desigur o recomandare precisa are in vedere greutatea, varsta si starea de sanatate a persoanei respective. In cazuri exceptionale (diverse boli) o persoana poate avea nevoie de mai multe/mai putine proteine.

Pentru vegani recomandarea zilnica este mai mare ( 0.9 g/kg) pentru a se putea asigura necesarul de acizi esentiali  (alimentele vegetale contin mai putini aminoacizi esentiali).

LIZINA este unul dintre aminoacizii esentiali care necesita o atentie marita. Necesarul zilnic de lizina este dat de greutatea kg x 19 ( o persoana cu o greutate de 70 kg va avea nevoie de 1330 mg lizina/zi). Cele mai bune surse de lizina sunt: leguminoasele, quinoa, fisticul si nucile cashews. Consumul zilnic a 3-4 portii din aceste alimente este suficient pentru a asigura necesarul de lizina.

TRIPTOFANUL este un alt aminoacid esential important. Acesta este necesar in producerea hormonului serotonina (un nivel scazut al serotoninei poate cauza depresie). Necesarul zilnic de triptofan este de 5.5 g/kg in cazul unei persoane vegane sanatoase (pentru o persoana cu greutatea de 70kg necesarul zilnic va fi de 385 mg). Alimente bogate in triptofan: fasole boabe, tofu, quinoa, ovazul, laptele de soia, orezul brun, brocoli.

Proteinele din corpul omenesc tind sa aiba un procent constant al aminoacizilor esentiali. Proteinele vegetale “complete” sunt cele din soia. Alte surse vegetale de proteine (grane, leguminoase, nuci) contin un procent mai mic a unui aminoacid esential facandu-le astfel “incomplete”.

Din aceasta cauza un vegan trebuie sa aiba o alimentatie diversificata care sa asigure toti acesti aminoacizi.  Deoarece organismul formeaza un stoc de aminoacizi esentiali nu este necesar ca alimentele ce ii contin sa fie consumate doar la o singura masa. Acest stoc trebuie permanent completat. Toate sursele vegetale contin unul sau mai multi aminoacizi esentiali.

Leguminoasele sunt deosebit de bogate in proteine : fasolea boabe, mazarea, lintea, produsele din soia (tofu, lapte de soia, preparate din soia) si alunele (cu toate ca sunt considerate nuci alunele apartin familiei leguminoaselor). Acestea sunt si surse viabile ale aminoacidului lizina.

Alimente bogate in proteine:

  • leguminoasele si preparatele din soia;
  • seitanul (preparat din faina de grau);
  • nucile si semintele;
  • granele (quinoa, orezul brun, pastele etc);
  • legumele.

Fructele au un continut foarte scazut de proteine. Cantitatea de proteine din uleiurile vegetale este nesemnificativa.

Cum asiguram un necesar zilnic al proteinelor:

  • consumati un numar adecvat de calorii pentru a mentine o greutate sanatoasa;
  • consumati o varietate mare de alimente vegetale;
  • consumati zilnic 3-4 portii mici de leguminoase/produse bogate in proteine ( o portie poate consta din 1/2 cana fasole fiarta/ tofu  / tempeh, o cana lapte de soia, 2 linguri unt de arahide etc).

Referinte:

  1. Jack Norris, Virginia Messina – “Vegan for life”
  2.  http://www.veganhealth.org/articles/protein

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