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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