{"id":73309,"date":"2025-02-28T00:21:44","date_gmt":"2025-02-27T23:21:44","guid":{"rendered":"https:\/\/www.infokuryr.cz\/n\/?p=73309"},"modified":"2025-02-27T10:41:36","modified_gmt":"2025-02-27T09:41:36","slug":"proteinova-revoluce-proc-doporuceny-denni-prijem-nestaci","status":"publish","type":"post","link":"https:\/\/www.infokuryr.cz\/n\/2025\/02\/28\/proteinova-revoluce-proc-doporuceny-denni-prijem-nestaci\/","title":{"rendered":"Proteinov\u00e1 revoluce: Pro\u010d doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem nesta\u010d\u00ed"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<p><strong><span>Jedna \u017eivina je nyn\u00ed zvl\u00e1\u0161t\u011b v centru pozornosti, pokud jde o v\u00fd\u017eivov\u00e1 doporu\u010den\u00ed: b\u00edlkoviny. Sou\u010dasn\u00e9 doporu\u010den\u00ed 0,8 gramu na kilogram t\u011blesn\u00e9 hmotnosti za den \u2013 nerevidov\u00e1no od roku 2005 \u2013 m\u016f\u017ee b\u00fdt pro mnoho lid\u00ed jednodu\u0161e nedostate\u010dn\u00e9. Nejen pro sportovce, ale i pro seniory, t\u011bhotn\u00e9 \u017eeny a osoby s chronick\u00fdm onemocn\u011bn\u00edm.<\/span><\/strong><\/p>\n<p><span>\u201eDoporu\u010den\u00e1 denn\u00ed d\u00e1vka b\u00edlkovin je minimum pro prevenci nedostatku, nikoli optim\u00e1ln\u00ed mno\u017estv\u00ed pro zdrav\u00ed,\u201c \u0159\u00edk\u00e1 Angel Planells, registrovan\u00e1 dietolo\u017eka,\u00a0<\/span><a href=\"https:\/\/www.theepochtimes.com\/health\/your-protein-intake-may-be-the-bare-minimum-5787515\"><span>The Epoch Times<\/span><\/a><span> . Toto zji\u0161t\u011bn\u00ed by mohlo m\u00edt dalekos\u00e1hl\u00e9 d\u016fsledky pro na\u0161e zdravotnictv\u00ed \u2013 zejm\u00e9na s ohledem na udr\u017een\u00ed svalov\u00e9 hmoty a zdrav\u00e9 hubnut\u00ed.<\/span><\/p>\n<p><span>Kostern\u00ed sval je mnohem v\u00edc ne\u017e jen n\u00e1stroj pro pohyb. P\u016fsob\u00ed jako z\u00e1sadn\u00ed ukazatel pro metabolick\u00e9 zdrav\u00ed. \u201eSvaly sni\u017euj\u00ed riziko chronick\u00fdch onemocn\u011bn\u00ed, jako je diabetes typu 2 a kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed,\u201c zd\u016fraz\u0148uje Dr. Gabrielle Lyon, rodinn\u00fd l\u00e9ka\u0159 a odborn\u00edk na svaly.<\/span><\/p>\n<p><span>Alarmuj\u00edc\u00ed je zejm\u00e9na to, \u017ee kdy\u017e lid\u00e9 hubnou, 20 a\u017e 40 procent ztracen\u00e9 hmotnosti \u010dasto nepoch\u00e1z\u00ed z tukov\u00fdch z\u00e1sob, ale z cenn\u00e9 svalov\u00e9 hmoty. Ztr\u00e1ta, kter\u00e1 m\u016f\u017ee m\u00edt negativn\u00ed dopady na zdrav\u00ed v kr\u00e1tkodob\u00e9m i dlouhodob\u00e9m horizontu. V\u011bda st\u00e1le v\u00edce ukazuje, \u017ee v\u011bt\u0161\u00ed svalov\u00e1 hmota a s\u00edla jsou spojeny s lep\u0161\u00edm zdrav\u00edm, del\u0161\u00edm \u017eivotem a sn\u00ed\u017een\u00fdm rizikem onemocn\u011bn\u00ed. Ale bez dostate\u010dn\u00e9ho p\u0159\u00edjmu b\u00edlkovin je tato svalov\u00e1 \u00fadr\u017eba jen st\u011b\u017e\u00ed mo\u017en\u00e1.<\/span><\/p>\n<p><span>Odborn\u00edci nyn\u00ed doporu\u010duj\u00ed v\u00fdrazn\u011b vy\u0161\u0161\u00ed mno\u017estv\u00ed b\u00edlkovin, ne\u017e je ofici\u00e1ln\u00ed doporu\u010den\u00ed. \u201eObecn\u00e9 pravidlo pro p\u0159\u00edjem b\u00edlkovin je asi 1 gram na libru ide\u00e1ln\u00ed t\u011blesn\u00e9 hmotnosti nebo asi 1,6 a\u017e 2,2 gramu na kilogram,\u201c vysv\u011btluje Lyon. Pro 100kilogramov\u00e9ho mu\u017ee by to znamenalo 160 a\u017e 220 gram\u016f b\u00edlkovin denn\u011b \u2013 pro srovn\u00e1n\u00ed: jedno ku\u0159ec\u00ed prso obsahuje asi 50 gram\u016f b\u00edlkovin.<\/span><\/p>\n<p><span>U vysoce aktivn\u00edch lid\u00ed m\u016f\u017ee tolerovateln\u00e1 horn\u00ed hranice dokonce stoupnout na 3,5 gramu na kilogram t\u011blesn\u00e9 hmotnosti za den, poznamen\u00e1v\u00e1 Stacy Sims, fyziolo\u017eka a v\u00fd\u017eivov\u00e1 poradkyn\u011b. Zejm\u00e9na s p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem \u2013 jak \u017eeny dos\u00e1hnou menopauzy a mu\u017ei se bl\u00ed\u017e\u00ed k 60. let\u016fm \u2013 t\u011blo se st\u00e1v\u00e1 m\u00e9n\u011b vn\u00edmav\u00e9 v\u016f\u010di \u00fa\u010dink\u016fm cvi\u010den\u00ed a p\u0159\u00edjmu b\u00edlkovin na budov\u00e1n\u00ed sval\u016f. K potla\u010den\u00ed tohoto odporu by se lid\u00e9 v t\u011bchto v\u011bkov\u00fdch skupin\u00e1ch m\u011bli zam\u011b\u0159it na p\u0159\u00edjem b\u00edlkovin na horn\u00ed hranici doporu\u010den\u00e9ho rozmez\u00ed.<\/span><\/p>\n<p><span>Adekv\u00e1tn\u00ed p\u0159\u00edjem b\u00edlkovin nab\u00edz\u00ed \u0159adu v\u00fdhod nad r\u00e1mec \u00fadr\u017eby sval\u016f. Diety s vysok\u00fdm obsahem b\u00edlkovin (20 a\u017e 35 procent kalori\u00ed z b\u00edlkovin)\u00a0<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32542589\/\"><span>se uk\u00e1zaly jako \u00fa\u010dinn\u00e9<\/span><\/a><span> p\u0159i sni\u017eov\u00e1n\u00ed chuti k j\u00eddlu a prevenci p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze po diet\u011b. Protein zvy\u0161uje hormony, kter\u00e9 podporuj\u00ed pocit sytosti, a z\u00e1rove\u0148 sni\u017euj\u00ed ghrelin \u2013 hormon hladu. To vede k siln\u011bj\u0161\u00edmu pocitu sytosti a sn\u00ed\u017een\u00e9mu p\u0159\u00edjmu potravy. Krom\u011b toho maj\u00ed b\u00edlkoviny vy\u0161\u0161\u00ed termick\u00fd efekt, co\u017e znamen\u00e1, \u017ee t\u011blo pot\u0159ebuje k jejich tr\u00e1ven\u00ed a zpracov\u00e1n\u00ed v\u00edce energie ne\u017e sacharidy a tuky \u2013 z\u00e1sadn\u00ed v\u00fdhoda pro kontrolu hmotnosti.<\/span><\/p>\n<p><span>Navzdory v\u011bdeck\u00fdm d\u016fkaz\u016fm p\u0159etrv\u00e1vaj\u00ed p\u0159etrv\u00e1vaj\u00edc\u00ed m\u00fdty o vysokoproteinov\u00fdch diet\u00e1ch. \u010cast\u00fdm probl\u00e9mem je, \u017ee diety s vysok\u00fdm obsahem b\u00edlkovin by mohly po\u0161kodit ledviny. Tento m\u00fdtus byl v\u0161ak vyvr\u00e1cen. Studie u dosp\u011bl\u00fdch s nadv\u00e1hou a \u00fadaje ze studie Nurses&#8216; Health Study\u00a0<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-018-0210-6\"><span>nezjistily<\/span><\/a><span>\u00a0\u017e\u00e1dn\u00fd pokles funkce ledvin .<\/span><\/p>\n<p><span>Hypot\u00e9zu, \u017ee vysokoproteinov\u00e1 dieta zvy\u0161uje riziko zlomenin v d\u016fsledku vy\u0161\u0161\u00ed expozice kyselin\u00e1m, se nepoda\u0159ilo potvrdit. Metaanal\u00fdza\u00a074 randomizovan\u00fdch kontrolovan\u00fdch studi\u00ed nezjistila \u017e\u00e1dn\u00fd v\u00fdznamn\u00fd rozd\u00edl v hustot\u011b kostn\u00edch miner\u00e1l\u016f mezi dietami s vysok\u00fdm obsahem b\u00edlkovin a dietami s n\u00edzk\u00fdm obsahem b\u00edlkovin\u00a0<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3392894\/\"><span>.<\/span><\/a><span>\u00a0Naopak n\u00edzk\u00fd p\u0159\u00edjem b\u00edlkovin je u star\u0161\u00edch dosp\u011bl\u00fdch spojov\u00e1n s osteopor\u00f3zou. V\u00fdzkum, v\u010detn\u011b studie Framingham Osteoporosis Study, nazna\u010duje, \u017ee vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin m\u016f\u017ee u t\u00e9to skupiny dokonce zabr\u00e1nit \u00fabytku kostn\u00ed hmoty.<\/span><\/p>\n<p><span>Dal\u0161\u00ed myln\u00e1 p\u0159edstava se t\u00fdk\u00e1 ekvivalence rostlinn\u00fdch a \u017eivo\u010di\u0161n\u00fdch b\u00edlkovin. Zat\u00edmco rostlinn\u00e9 b\u00edlkoviny mohou b\u00fdt jist\u011b sou\u010d\u00e1st\u00ed zdrav\u00e9 v\u00fd\u017eivy, \u010dasto jim chyb\u00ed jedna nebo v\u00edce esenci\u00e1ln\u00edch aminokyselin. \u201eVy\u017eaduj\u00ed vy\u0161\u0161\u00ed mno\u017estv\u00ed, aby bylo dosa\u017eeno \u00fa\u010dinnosti \u017eivo\u010di\u0161n\u00fdch b\u00edlkovin p\u0159i budov\u00e1n\u00ed sval\u016f,\u201c vysv\u011btluje Lyon. To se t\u00fdk\u00e1 zejm\u00e9na vegan\u016f, ale i vegetari\u00e1n\u016f.<\/span><\/p>\n<p><span>Debata o optim\u00e1ln\u00edm p\u0159\u00edjmu b\u00edlkovin znovu zd\u016fraz\u0148uje, \u017ee v\u00fd\u017eivov\u00e1 doporu\u010den\u00ed mus\u00ed b\u00fdt individualizov\u00e1na. Co je pro jednoho dosta\u010duj\u00edc\u00ed, m\u016f\u017ee b\u00fdt pro druh\u00e9ho p\u0159\u00edli\u0161 m\u00e1lo. S rostouc\u00edmi d\u016fkazy podporuj\u00edc\u00edmi v\u00fdhody vy\u0161\u0161\u00edho p\u0159\u00edjmu b\u00edlkovin mo\u017en\u00e1 budeme muset p\u0159ehodnotit sv\u00e9 stravovac\u00ed n\u00e1vyky \u2013 nejen pro v\u00edce sval\u016f, ale i pro del\u0161\u00ed a zdrav\u011bj\u0161\u00ed \u017eivot.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-71983\" src=\"http:\/\/www.infokuryr.cz\/n\/wp-content\/uploads\/2025\/02\/aaa.jpg\" alt=\"\" width=\"89\" height=\"23\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jedna \u017eivina je nyn\u00ed zvl\u00e1\u0161t\u011b v centru pozornosti, pokud jde o v\u00fd\u017eivov\u00e1 doporu\u010den\u00ed: b\u00edlkoviny. Sou\u010dasn\u00e9&#8230;<\/p>\n","protected":false},"author":2,"featured_media":73310,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[8651,8650,2554,21],"_links":{"self":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/73309"}],"collection":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/comments?post=73309"}],"version-history":[{"count":0,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/73309\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media\/73310"}],"wp:attachment":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media?parent=73309"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/categories?post=73309"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/tags?post=73309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}