{"id":60973,"date":"2020-12-15T17:03:49","date_gmt":"2020-12-15T16:03:49","guid":{"rendered":"https:\/\/bb.dwizards.dev\/sirotkine-beljakovine-zakaj-jih-uzivati-koliko-in-katere\/"},"modified":"2023-10-06T16:52:05","modified_gmt":"2023-10-06T16:52:05","slug":"sirotkine-beljakovine-zakaj-jih-uzivati-koliko-in-katere","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/sirotkine-beljakovine-zakaj-jih-uzivati-koliko-in-katere\/","title":{"rendered":"SIROTKINE BELJAKOVINE &#8211; ZAKAJ JIH U\u017dIVATI, KOLIKO IN KATERE?"},"content":{"rendered":"\n<p>Sirotkine beljakovine ali bolj znane kot beljakovine sirotke lahko pogosto najdemo v ko\u0161arah profesionalnih \u0161portnikov, pa tudi \u0161tevilnih rekreativcev, ki se ukvarjajo z vadbo za mo\u010d ali vzdr\u017eljivostnimi \u0161porti. Zakaj je temu tako?<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">PREDNOSTI UPORABE SIROVINSKIH PROTEINOV<\/span><\/strong><\/p>\n\n\n\n<p>Raziskave ka\u017eejo, da so sirotkine beljakovine, pridobljene iz mleka, ene najkakovostnej\u0161ih beljakovin, \u010de upo\u0161tevamo njihove lastnosti, kot sta prebavljivost in uporabnost. Poleg tega beljakovine sirotke v primerjavi z drugimi viri beljakovin, rastlinskih ali \u017eivalskih vrst na splo\u0161no vsebujejo ve\u010djo koncentracijo esencialnih aminokislin ali aminokislin, ki jih na\u0161e telo ne more samo proizvajati, ki so potrebne za normalno delovanje na\u0161ega telesa, rast mi\u0161ic in okrevanje.<\/p>\n\n\n\n<p>Poleg tega imajo sirotkine beljakovine izjemno hitro absorpcijsko, kar pomeni, da ko pridejo v na\u0161 prebavni sistem, se hitro prebavijo in absorbirajo v krvni obtok. Ta lastnost daje mi\u0161icam na voljo aminokisline in tako pozitivno vpliva na sintezo beljakovin in mehanizem rasti mi\u0161ic, zato so sirotkine beljakovine lahko ena izmed idealnih sestavin v va\u0161em napitku po treningu Vklju\u010dimo jih lahko tudi v prvi dnevni obrok na primer ovseno ka\u0161o, beljakovinske pala\u010dinke ali napitek.<\/p>\n\n\n\n<p>Poleg tega je sirotkine beljakovine prakti\u010dno vzeti s sabo na pot, v \u0161olo ali na delo, \u010de imate premalo \u010dasa in \u017eelite zdravo jesti, zato ne boste zgre\u0161ili, \u010de beljakovine sirotke vklju\u010dite v va\u0161e obroke. U\u017eivanje 20 gramov popolnih beljakovin zagotavlja najve\u010djo sintezo beljakovin, zato bo pribli\u017eno 30 gramov (1 zajemalka) beljakovin sirotke va\u0161ega najljub\u0161ega okusa ve\u010d kot dovolj za en obrok.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">KONCENTRAT, IZOLAT ALI HIDROLIZAT &#8211; KAJ IZBRATI?<\/span><\/strong><\/p>\n\n\n\n<p>\u010ce ne veste kaj izbrati med koncentrati sirotkinih beljakovin, izolati ali hidrolizati, je tukaj nekaj priporo\u010dil za to situacijo. Koncentrat sirotkinih beljakovin zagotavlja najbolj\u0161e razmerje med ceno in kakovostjo, zato je idealna izbira za ljudi, ki pri u\u017eivanju mle\u010dnih izdelkov obi\u010dajno nimajo prebavnih te\u017eav. \u010ce pa vas po drugi strani moti intoleranca za laktozo, boste morali se\u010di malo globlje v \u017eep, saj je v tem primeru izolat sirotke za vas bolj\u0161a, a nekoliko dra\u017eja izbira, in optimalen hidrolizat sirotke, ki je obi\u010dajno brez laktoze in z nizko vsebnostjo ma\u0161\u010dob.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">PROTEINSKE PALA\u010cINKE Z NADEVOM IZ VANILE<\/span><\/strong><\/p>\n\n\n\n<p>Sledi recept za na\u0161e najljub\u0161e beljakovinske pala\u010dinke z vanilijevim nadevom.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>SESTAVINE<\/strong>:<\/p>\n\n\n\n<p>ZMES:<\/p>\n\n\n\n<p>2 jajci<\/p>\n\n\n\n<p>1 banana<\/p>\n\n\n\n<p>15 g beljakovin sirotke (aroma vanilije)<\/p>\n\n\n\n<p>80 g ovsene ka\u0161e<\/p>\n\n\n\n<p>5 g mletega ro\u017ei\u010da<\/p>\n\n\n\n<p>1\/2 \u010dajne \u017eli\u010dke cimeta<\/p>\n\n\n\n<p>NADEV:<\/p>\n\n\n\n<p>15 g beljakovin sirotke (aroma vanilije)<\/p>\n\n\n\n<p>15 g ara\u0161idovega masla<\/p>\n\n\n\n<p>1 \u017elica ri\u017eevega mleka<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>PRIPRAVA:<\/strong><\/p>\n\n\n\n<p>V me\u0161alniku zme\u0161ajte beljake in polovico banane, nato dodajte suhe sestavine in vse skupaj \u0161e enkrat preme\u0161ajte. Me\u0161anico za pala\u010dinke pe\u010demo na majhnem ognju v pokriti posodi; obrnite pala\u010dinko, ko vrh ne te\u010de ve\u010d.<\/p>\n\n\n\n<p>Pala\u010dinke postrezite z nadevom iz beljakovin sirotke, ara\u0161idovega masla in ri\u017eevega mleka ter sesekljane ostanke banane.<\/p>\n\n\n\n<p><strong>Hranilna vrednost obroka:<\/strong><\/p>\n\n\n\n<p>732 kcal<\/p>\n\n\n\n<p>49 g beljakovin<\/p>\n\n\n\n<p>88 g ogljikovih hidratov (16 g vlaknin)<\/p>\n\n\n\n<p>22 g ma\u0161\u010dobe<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sirotkine beljakovine ali bolj znane kot beljakovine sirotke lahko pogosto najdemo v ko\u0161arah profesionalnih \u0161portnikov, pa tudi \u0161tevilnih rekreativcev, ki se ukvarjajo z vadbo za mo\u010d ali vzdr\u017eljivostnimi \u0161porti. Zakaj je temu tako? PREDNOSTI UPORABE SIROVINSKIH PROTEINOV Raziskave ka\u017eejo, da so sirotkine beljakovine, pridobljene iz mleka, ene najkakovostnej\u0161ih beljakovin, \u010de upo\u0161tevamo njihove lastnosti, kot sta [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":60974,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5961],"tags":[6039],"class_list":["post-60973","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-misicna-masa-dodatki","tag-beljakovine"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>SIROTKINE BELJAKOVINE - ZAKAJ JIH U\u017dIVATI, KOLIKO IN KATERE? - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/sirotkine-beljakovine-zakaj-jih-uzivati-koliko-in-katere\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SIROTKINE BELJAKOVINE - ZAKAJ JIH U\u017dIVATI, KOLIKO IN KATERE? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Sirotkine beljakovine ali bolj znane kot beljakovine sirotke lahko pogosto najdemo v ko\u0161arah profesionalnih \u0161portnikov, pa tudi \u0161tevilnih rekreativcev, ki se ukvarjajo z vadbo za mo\u010d ali vzdr\u017eljivostnimi \u0161porti. Zakaj je temu tako? PREDNOSTI UPORABE SIROVINSKIH PROTEINOV Raziskave ka\u017eejo, da so sirotkine beljakovine, pridobljene iz mleka, ene najkakovostnej\u0161ih beljakovin, \u010de upo\u0161tevamo njihove lastnosti, kot sta [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/sirotkine-beljakovine-zakaj-jih-uzivati-koliko-in-katere\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/buildingbody\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-15T16:03:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:52:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2020\/12\/whey-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Buildingbody\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Buildingbody\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuti\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/sirotkine-beljakovine-zakaj-jih-uzivati-koliko-in-katere\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/sirotkine-beljakovine-zakaj-jih-uzivati-koliko-in-katere\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"SIROTKINE BELJAKOVINE &#8211; ZAKAJ JIH U\u017dIVATI, KOLIKO IN KATERE?\",\"datePublished\":\"2020-12-15T16:03:49+00:00\",\"dateModified\":\"2023-10-06T16:52:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/sirotkine-beljakovine-zakaj-jih-uzivati-koliko-in-katere\/\"},\"wordCount\":507,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"keywords\":[\"beljakovine\"],\"articleSection\":[\"DODATKI\",\"Mi\u0161i\u010dna masa\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/sirotkine-beljakovine-zakaj-jih-uzivati-koliko-in-katere\/\",\"url\":\"https:\/\/building-body.com\/sl\/sirotkine-beljakovine-zakaj-jih-uzivati-koliko-in-katere\/\",\"name\":\"SIROTKINE BELJAKOVINE - ZAKAJ JIH U\u017dIVATI, KOLIKO IN KATERE? 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Zakaj je temu tako? 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Upravo takve \u0107ete i prona\u0107i ovdje: Building-Body obitelj \u010dine profesionalni sporta\u0161i, bodybuilderi, fitness stru\u010dnjaci, nutricionisti, kineziolozi, rekreativci i potpuni amateri koje ve\u017ee jedno: svi s jednakim entuzijazmom istra\u017eujemo, radimo i stvaramo sadr\u017eaj koji \u0107e potaknuti, ispirirati i motivirati. 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