{"id":40818,"date":"2025-07-12T09:55:48","date_gmt":"2025-07-12T09:55:48","guid":{"rendered":"https:\/\/loosen.lt\/40818\/"},"modified":"2025-08-06T13:55:07","modified_gmt":"2025-08-06T13:55:07","slug":"40818","status":"publish","type":"post","link":"https:\/\/loosen.lt\/lv\/40818\/","title":{"rendered":"Olbaltumvielu priek\u0161roc\u012bbas: k\u0101p\u0113c t\u0101s ir svar\u012bgas m\u016bsu vesel\u012bbai"},"content":{"rendered":"<h1><\/h1>\n<p>Katra m\u016bsu \u0137erme\u0146a kust\u012bba, katri atjaunojo\u0161ies audi, katra m\u016bsu im\u016bnsist\u0113mas aizsardz\u012bbas darb\u012bba \u2014 par visiem \u0161iem procesiem mums j\u0101pateicas olbaltumviel\u0101m. \u0160ie sare\u017e\u0123\u012btie savienojumi ir m\u016bsu \u0137erme\u0146a pamata &#8220;b\u016bvelementi&#8221;, kas ir atbild\u012bgi par nep\u0101rtrauktu organisma darb\u012bbu un atjauno\u0161anos.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-40802\" src=\"https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-1.png\" alt=\"baltymai\" width=\"420\" height=\"420\" title=\"\" srcset=\"https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-1.png 1024w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-1-100x100.png 100w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-1-510x510.png 510w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-1-150x150.png 150w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-1-768x768.png 768w\" sizes=\"(max-width: 420px) 100vw, 420px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Olbaltumvielas ir iesaist\u012btas gandr\u012bz visos fiziolo\u0123iskajos procesos \u2013 s\u0101kot no musku\u013cu aug\u0161anas l\u012bdz im\u016bnsist\u0113mas aizsardz\u012bbai, no vielu transport\u0113\u0161anas asin\u012bs l\u012bdz hormonu regul\u0113\u0161anai. Neskatoties uz olbaltumvielu noz\u012bmi, daudzi no mums neapzin\u0101s, cik daudz mums paties\u012bb\u0101 ir nepiecie\u0161ams dien\u0101 un kuri avoti vislab\u0101k atbilst m\u016bsu individu\u0101laj\u0101m vajadz\u012bb\u0101m.<\/p>\n<p>\u0160aj\u0101 rakst\u0101 m\u0113s apl\u016bkosim, kas \u012bsti ir olbaltumvielas molekul\u0101r\u0101 l\u012bmen\u012b, k\u0101das pamatfunkcijas t\u0101s veic m\u016bsu organism\u0101, k\u0101da ir to noz\u012bme vesel\u012bbas uztur\u0113\u0161an\u0101 un k\u0101 nodro\u0161in\u0101t optim\u0101lu olbaltumvielu uz\u0146em\u0161anu uztur\u0101. J\u016bs uzzin\u0101siet par da\u017e\u0101diem olbaltumvielu avotiem, to lomu svara kontrol\u0113 un musku\u013cu masas aug\u0161an\u0101, k\u0101 ar\u012b par to, kad olbaltumvielu piedevas var b\u016bt noder\u012bgas. Uzziniet, k\u0101 izdar\u012bt gudras izv\u0113les attiec\u012bb\u0101 uz olbaltumviel\u0101m, pamatojoties uz saviem vesel\u012bbas m\u0113r\u0137iem un dz\u012bvesveidu. <a href=\"https:\/\/loosen.lt\/lv\/emuars\/\">Uzziniet vair\u0101k par sabalans\u0113tu uzturu m\u016bsu rakstos par vesel\u012bbu un labsaj\u016btu.<\/a><\/p>\n<h2><strong>Kas ir olbaltumvielas un k\u0101p\u0113c t\u0101s ir nepiecie\u0161amas?<\/strong><\/h2>\n<p>Olbaltumvielas ir lielas, sare\u017e\u0123\u012btas molekulas, kas sast\u0101v no maz\u0101k\u0101m vien\u012bb\u0101m, ko sauc par aminosk\u0101b\u0113m.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-40805\" src=\"https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-2.png\" alt=\"baltymai\" width=\"475\" height=\"475\" title=\"\" srcset=\"https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-2.png 1024w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-2-100x100.png 100w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-2-510x510.png 510w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-2-150x150.png 150w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-2-768x768.png 768w\" sizes=\"(max-width: 475px) 100vw, 475px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>At\u0161\u0137ir\u012bb\u0101 no og\u013chidr\u0101tiem un taukiem, olbaltumvielas nav galvenais ener\u0123ijas avots, ta\u010du to noz\u012bme organismam ir daudz pla\u0161\u0101ka un fundament\u0101l\u0101ka. Olbaltumvielas veido aptuveni 20% no cilv\u0113ka \u0137erme\u0146a masas un ir vissvar\u012bg\u0101k\u0101 audu, org\u0101nu, hormonu, enz\u012bmu un antivielu sast\u0101vda\u013ca.<\/p>\n<p>Aminosk\u0101bes ir olbaltumvielu pamata b\u016bvmateri\u0101li. No vair\u0101k nek\u0101 20 zin\u0101maj\u0101m aminosk\u0101b\u0113m 9 tiek uzskat\u012btas par neaizvietojam\u0101m (nepiecie\u0161am\u0101m), kuras organisms pats nevar sintez\u0113t un kur\u0101m tas j\u0101ieg\u016bst no p\u0101rtikas. \u0160\u012bs aminosk\u0101bes ir:<\/p>\n<ul>\n<li>leic\u012bns<\/li>\n<li>izoleic\u012bns<\/li>\n<li>val\u012bns<\/li>\n<li>liz\u012bns<\/li>\n<li>metion\u012bns<\/li>\n<li>fenilalan\u012bns<\/li>\n<li>treon\u012bns<\/li>\n<li>triptof\u0101ns<\/li>\n<li>histid\u012bns<\/li>\n<\/ul>\n<p>Saska\u0146\u0101 ar Pasaules Vesel\u012bbas organiz\u0101cijas datiem, olbaltumvielu funkcija organism\u0101 ietver vair\u0101kus procesus, tostarp:<\/p>\n<ul>\n<li>audu aug\u0161ana un atjauno\u0161ana<\/li>\n<li>fermentu un hormonu ra\u017eo\u0161ana<\/li>\n<li>imunit\u0101tes atbalsts<\/li>\n<li>materi\u0101lu transport\u0113\u0161ana<\/li>\n<li>ener\u0123ijas pieg\u0101de (ja tr\u016bkst og\u013chidr\u0101tu)<\/li>\n<li>\u016bdens bilances regul\u0113\u0161ana<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Kas ir aminosk\u0101bes?<\/strong><\/h2>\n<p>Aminosk\u0101bes ir organiski savienojumi, kas veido olbaltumvielu pamatu. Tie ir iedal\u012bti b\u016btiskos (b\u016btiskos), kas organismam j\u0101ieg\u016bst no p\u0101rtikas, un neb\u016btiskos, ko organisms var sintez\u0113t pats. Da\u017e\u0101du aminosk\u0101bju kombin\u0101cijas pie\u0161\u0137ir olbaltumviel\u0101m pla\u0161u funkciju un \u012bpa\u0161\u012bbu kl\u0101stu atkar\u012bb\u0101 no to strukt\u016bras un izvietojuma olbaltumvielu \u0137\u0113d\u0113.<\/p>\n<p>Visas aminosk\u0101bes ir svar\u012bgas organisma funkcij\u0101m, ta\u010du, veidojot uztura pl\u0101nu, \u012bpa\u0161a uzman\u012bba j\u0101piev\u0113r\u0161 neaizvietojamaj\u0101m aminosk\u0101b\u0113m, \u012bpa\u0161i tiem, kas iev\u0113ro \u012bpa\u0161as di\u0113tas, piem\u0113ram, ve\u0123et\u0101rie\u0161iem un veg\u0101niem. <a href=\"https:\/\/loosen.lt\/lv\/veikals\/\">Atkl\u0101jiet m\u016bsu kvalitat\u012bvo olbaltumvielu piedevu kl\u0101stu<\/a>, kas var pal\u012bdz\u0113t papildin\u0101t j\u016bsu uzturu ar neaizvietojam\u0101m aminosk\u0101b\u0113m.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Galvenie olbaltumvielu ieguvumi vesel\u012bbai<\/strong><\/h2>\n<p>Pietiekams olbaltumvielu daudzums uztur\u0101 pozit\u012bvi ietekm\u0113 m\u016bsu \u0137ermeni. K\u0101p\u0113c jums ir nepiecie\u0161ams prote\u012bns? \u0160eit ir nor\u0101d\u012btas galven\u0101s olbaltumvielu priek\u0161roc\u012bbas, ko apstiprina zin\u0101tniskie p\u0113t\u012bjumi un vesel\u012bbas apr\u016bpes speci\u0101listu ieteikumi.<\/p>\n<h2><strong>Olbaltumvielu un musku\u013cu aug\u0161ana<\/strong><\/h2>\n<p>Viena no paz\u012bstam\u0101kaj\u0101m olbaltumvielu funkcij\u0101m ir to loma musku\u013cu aug\u0161an\u0101 un atjauno\u0161an\u0101. P\u0113c fizisk\u0101s slodzes pat\u0113r\u0113t\u0101s olbaltumvielas:<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-40808\" src=\"https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-3.png\" alt=\"baltymai\" width=\"588\" height=\"588\" title=\"\" srcset=\"https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-3.png 1024w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-3-100x100.png 100w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-3-510x510.png 510w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-3-150x150.png 150w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-3-768x768.png 768w\" sizes=\"(max-width: 588px) 100vw, 588px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>pal\u012bdz \u0101tr\u0101k atjaunot boj\u0101t\u0101s musku\u013cu \u0161\u0137iedras<\/li>\n<li>stimul\u0113 jaunu musku\u013cu olbaltumvielu sint\u0113zi<\/li>\n<li>uzlabo musku\u013cu sp\u0113ku un iztur\u012bbu<\/li>\n<li>nov\u0113r\u0161 musku\u013cu zudumu (sarkop\u0113nijas profilakse)<\/li>\n<\/ul>\n<p>\u012apa\u0161i svar\u012bgi ir nodro\u0161in\u0101t pietiekamu olbaltumvielu uz\u0146em\u0161anu akt\u012bviem sportistiem, senioriem un tiem, kas v\u0113las saglab\u0101t musku\u013cu masu, vienlaikus iev\u0113rojot kaloriju zi\u0146\u0101 ierobe\u017eotas di\u0113tas.<\/p>\n<h2><strong>Olbaltumvielas un imunit\u0101te<\/strong><\/h2>\n<p>Olbaltumvielu pat\u0113ri\u0146\u0161 ir tie\u0161i saist\u012bts ar im\u016bnsist\u0113mas stiprin\u0101\u0161anu. Im\u016bn\u0101s \u0161\u016bnas, antivielas un citas sast\u0101vda\u013cas, kas iesaist\u012btas organisma aizsardz\u012bb\u0101 pret infekcij\u0101m, sast\u0101v no olbaltumviel\u0101m. Nepietiekama olbaltumvielu uz\u0146em\u0161ana var izrais\u012bt:<\/p>\n<ul>\n<li>nov\u0101jin\u0101ta imunit\u0101te<\/li>\n<li>paaugstin\u0101ta uz\u0146\u0113m\u012bba pret infekcij\u0101m<\/li>\n<li>ilg\u0101ks atvese\u013co\u0161an\u0101s periods p\u0113c slim\u012bb\u0101m<\/li>\n<\/ul>\n<p>Pareizi sabalans\u0113ts uzturs ar pietiekamu olbaltumvielu daudzumu var pal\u012bdz\u0113t uztur\u0113t optim\u0101lu im\u016bnsist\u0113mas darb\u012bbu. Vair\u0101k par imunit\u0101ti stiprino\u0161\u0101m uzturviel\u0101m lasiet \u0161eit.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Olbaltumvielu un svara kontrole<\/strong><\/h2>\n<p>Olbaltumvielu uz\u0146em\u0161ana ir svar\u012bgs faktors \u0137erme\u0146a svara kontrol\u0113 vair\u0101ku iemeslu d\u0113\u013c:<\/p>\n<ul>\n<li><strong>S\u0101ta saj\u016bta<\/strong> \u2013 olbaltumvielas ilg\u0101k saglab\u0101 s\u0101ta saj\u016btu nek\u0101 og\u013chidr\u0101ti vai tauki, t\u0101d\u0113j\u0101di samazinot v\u0113lmi uzkost<\/li>\n<li><strong>Termog\u0113n\u0101 iedarb\u012bba<\/strong> \u2013 organisms pat\u0113r\u0113 vair\u0101k ener\u0123ijas olbaltumvielu (20\u201330% no olbaltumvielu kalorij\u0101m) sagremo\u0161anai nek\u0101 og\u013chidr\u0101tu (5\u201310%) vai tauku (0\u20133%) sagremo\u0161anai.<\/li>\n<li><strong>Musku\u013cu masas saglab\u0101\u0161ana<\/strong> \u2013 pal\u012bdz saglab\u0101t musku\u013cus, vienlaikus zaud\u0113jot svaru, kas nodro\u0161ina akt\u012bv\u0101ku vielmai\u0146u<\/li>\n<\/ul>\n<p>Daudzi p\u0113t\u012bjumi apstiprina, ka di\u0113tas ar augst\u0101ku olbaltumvielu saturu ir efekt\u012bv\u0101kas svara samazin\u0101\u0161an\u0101 un sasniegto rezult\u0101tu saglab\u0101\u0161an\u0101 ilgtermi\u0146\u0101.<\/p>\n<h2><strong>Olbaltumvielu un hormonu regul\u0113\u0161ana<\/strong><\/h2>\n<p>Daudzi hormoni ir veidoti no olbaltumviel\u0101m vai to ra\u017eo\u0161anai nepiecie\u0161ami prote\u012bni. Starp \u0161iem hormoniem:<\/p>\n<ul>\n<li>insul\u012bns \u2013 regul\u0113 glikozes l\u012bmeni asin\u012bs<\/li>\n<li>aug\u0161anas hormons \u2013 stimul\u0113 aug\u0161anu un \u0161\u016bnu atjauno\u0161anos<\/li>\n<li>vairogdziedzera hormoni \u2013 regul\u0113 vielmai\u0146u<\/li>\n<li>dzimumhormoni \u2013 piedal\u0101s reprodukt\u012bvo funkciju uztur\u0113\u0161an\u0101<\/li>\n<\/ul>\n<p>Pietiekams olbaltumvielu daudzums uztur\u0101 nodro\u0161ina norm\u0101lu hormon\u0101l\u0101s sist\u0113mas darb\u012bbu un pal\u012bdz uztur\u0113t homeost\u0101zi organism\u0101.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Olbaltumvielas un \u0101das vesel\u012bba<\/strong><\/h3>\n<p>\u0100da ir liel\u0101kais cilv\u0113ka org\u0101ns, un t\u0101s galvenais strukt\u016brelements kolag\u0113ns ir veidots no olbaltumviel\u0101m. Augstas kvalit\u0101tes olbaltumvielu di\u0113ta pal\u012bdz:<\/p>\n<ul>\n<li>saglab\u0101t \u0101das elast\u012bbu un tvirtumu<\/li>\n<li>\u0101tr\u0101k dzied\u0113t br\u016bces<\/li>\n<li>lai atjaunotu \u0101das \u0161\u016bnas<\/li>\n<li>c\u012bn\u012bties ar noveco\u0161an\u0101s paz\u012bm\u0113m<\/li>\n<\/ul>\n<p>Papildus kolag\u0113nam olbaltumvielas ir iesaist\u012btas ar\u012b citu svar\u012bgu \u0101das komponentu, piem\u0113ram, elast\u012bna un kerat\u012bna, ra\u017eo\u0161an\u0101.<\/p>\n<h2><strong>Cik daudz olbaltumvielu jums nepiecie\u0161ams dien\u0101? Ieteikumi, pamatojoties uz vecumu, dzimumu un aktivit\u0101tes l\u012bmeni<\/strong><\/h2>\n<p>Nepiecie\u0161am\u0101s olbaltumvielas ir atkar\u012bgas no daudziem faktoriem \u2013 vecuma, dzimuma, fizisk\u0101s aktivit\u0101tes, vesel\u012bbas st\u0101vok\u013ca un individu\u0101lajiem m\u0113r\u0137iem. Pasaules Vesel\u012bbas organiz\u0101cija un citas autoritat\u012bvas instit\u016bcijas sniedz ieteikumus, kas var pal\u012bdz\u0113t jums ieg\u016bt priek\u0161statu par to, cik daudz olbaltumvielu vajadz\u0113tu b\u016bt j\u016bsu uztur\u0101.<\/p>\n<p>Visp\u0101r\u012bgi ieteikumi pieaugu\u0161ajiem:<\/p>\n<ul>\n<li><strong>Minim\u0101lais daudzums:<\/strong> 0,8 g olbaltumvielu uz 1 kg \u0137erme\u0146a svara dien\u0101<\/li>\n<li><strong>Vid\u0113ji akt\u012bviem indiv\u012bdiem<\/strong>: 1,0\u20131,2 g\/kg dien\u0101<\/li>\n<li><strong>Akt\u012bvie sportisti:<\/strong> 1,4\u20132,0 g\/kg dien\u0101<\/li>\n<li><strong>Profesion\u0101li sportisti<\/strong>: l\u012bdz 2,2 g\/kg dien\u0101<\/li>\n<\/ul>\n<p>Tom\u0113r da\u017e\u0101d\u0101m vecuma grup\u0101m un dz\u012bves posmiem ir nepiecie\u0161ams at\u0161\u0137ir\u012bgs olbaltumvielu daudzums:<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-40811\" src=\"https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-4.png\" alt=\"baltymai\" width=\"516\" height=\"516\" title=\"\" srcset=\"https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-4.png 1024w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-4-100x100.png 100w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-4-510x510.png 510w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-4-150x150.png 150w, https:\/\/loosen.lt\/wp-content\/uploads\/2025\/07\/baltymai-4-768x768.png 768w\" sizes=\"(max-width: 516px) 100vw, 516px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Vecuma grupa\/st\u0101voklis Ieteicamais olbaltumvielu daudzums (g\/kg \u0137erme\u0146a masas)<\/strong><\/p>\n<p>B\u0113rni (1\u20133 gadi) 1,05\u20131,2<\/p>\n<p>B\u0113rni (4\u201313 gadi) 0,95\u20131,0<\/p>\n<p>Pusaud\u017ei (14\u201318 gadi) 0,85\u20131,0<\/p>\n<p>Pieaugu\u0161ie (19\u201364 gadi) 0,8\u20131,2<\/p>\n<p>Gados vec\u0101ki cilv\u0113ki (65+ gadi) 1,0\u20131,5<\/p>\n<p>Gr\u016btniec\u0113m 1,1 (pirmais trimestris) &#8211; 1,3 (tre\u0161ais trimestris)<\/p>\n<p>Sievietes, kas baro b\u0113rnu ar kr\u016bti 1,1\u20131,3<\/p>\n<p>Piem\u0113ram, pieaugu\u0161ajam, kas sver 70 kg, dien\u0101 j\u0101uz\u0146em vismaz 56 g olbaltumvielu (0,8 g x 70 kg). Tikm\u0113r vid\u0113ji akt\u012bvam cilv\u0113kam, kas sver 70 kg, dien\u0101 vajadz\u0113tu pat\u0113r\u0113t 70\u201384 g olbaltumvielu (1,0\u20131,2 g x 70 kg).<\/p>\n<h2><strong>Olbaltumvielu defic\u012bta sekas<\/strong><\/h2>\n<p>Nepietiekama olbaltumvielu uz\u0146em\u0161ana var izrais\u012bt da\u017e\u0101das vesel\u012bbas probl\u0113mas:<\/p>\n<ul>\n<li>musku\u013cu masas un sp\u0113ka zudums<\/li>\n<li>l\u0113na br\u016b\u010du dz\u012b\u0161ana<\/li>\n<li>nov\u0101jin\u0101ta im\u016bnsist\u0113ma<\/li>\n<li>matu, \u0101das un nagu probl\u0113mas<\/li>\n<li>t\u016bska (\u0161\u0137idruma uzkr\u0101\u0161an\u0101s)<\/li>\n<li>past\u0101v\u012bgs nogurums<\/li>\n<li>smag\u0101kos gad\u012bjumos \u2013 olbaltumvielu-<\/li>\n<li>ener\u0123ijas nepietiekams uzturs (marasms, kva\u0161iorkors)<\/li>\n<\/ul>\n<p>Olbaltumvielu defic\u012bts ir \u012bpa\u0161i b\u012bstams b\u0113rniem, jo tas var trauc\u0113t norm\u0101lu aug\u0161anu un att\u012bst\u012bbu. <a href=\"https:\/\/loosen.lt\/lv\/preces-kategorija\/muskuli\/\">Vair\u0101k par vitam\u012bnu un miner\u0101lvielu noz\u012bmi musku\u013ciem un loc\u012btav\u0101m lasiet \u0161eit.<\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Lab\u0101kie olbaltumvielu avoti: dz\u012bvnieku un augu izcelsmes<\/strong><\/h2>\n<p>Olbaltumvielas var ieg\u016bt no da\u017e\u0101diem p\u0101rtikas produktiem, kas tiek iedal\u012bti dz\u012bvnieku un augu izcelsmes olbaltumviel\u0101s. Katrai grupai ir savas priek\u0161roc\u012bbas un \u012bpa\u0161\u012bbas attiec\u012bb\u0101 uz olbaltumvielu kvalit\u0101ti, aminosk\u0101bju sast\u0101vu un absorbciju.<\/p>\n<p>Dz\u012bvnieku olbaltumvielu avoti<\/p>\n<p>Dz\u012bvnieku olbaltumvielas parasti tiek uzskat\u012btas par olbaltumviel\u0101m ar augstu biolo\u0123isko v\u0113rt\u012bbu, jo t\u0101s satur visas neaizvietojam\u0101s aminosk\u0101bes optim\u0101l\u0101 attiec\u012bb\u0101. Galvenie dz\u012bvnieku olbaltumvielu avoti:<\/p>\n<ul>\n<li><strong>Liesa ga\u013ca (100 g):<\/strong><\/li>\n<li>Vistas fileja \u2013 31 g olbaltumvielu<\/li>\n<li>T\u012btara kr\u016bti\u0146a \u2013 29 g olbaltumvielu<\/li>\n<li>Liellopu ga\u013ca (liesa) \u2013 26 g olbaltumvielu<\/li>\n<li>Tru\u0161a ga\u013ca \u2013 25 g olbaltumvielu<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Zivis un j\u016bras veltes (100 g):<\/strong><\/li>\n<li>Tuncis \u2013 30 g olbaltumvielu<\/li>\n<li>Lasis \u2013 25 g olbaltumvielu<\/li>\n<li>Garneles \u2013 24 g olbaltumvielu<\/li>\n<li>Menca \u2013 18 g olbaltumvielu<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Piena produkti:<\/strong><\/li>\n<li>Biezpiens (ar zemu tauku saturu) \u2013 18 g<\/li>\n<li>olbaltumvielu\/100 g<\/li>\n<li>Grie\u0137u jogurts \u2013 10 g olbaltumvielu\/100 g<\/li>\n<li>Cietais siers \u2013 25\u201335 g olbaltumvielu\/100 g<\/li>\n<li>Piens \u2013 3,4 g olbaltumvielu\/100 g<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>l<\/p>\n<ul>\n<li><strong>Olas<\/strong> \u2013 13 g olbaltumvielu\/100 g (apm\u0113ram 6 g uz olu)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Augu izcelsmes olbaltumvielu avoti<\/strong><\/h2>\n<p>Lai gan liel\u0101k\u0101 da\u013ca augu olbaltumvielu nesatur visas neaizvietojam\u0101s aminosk\u0101bes (iz\u0146emot da\u017eus avotus, piem\u0113ram, kvinoju, soju), pareizi kombin\u0113jot da\u017e\u0101dus augu produktus, var ieg\u016bt visas nepiecie\u0161am\u0101s aminosk\u0101bes. Galvenie augu olbaltumvielu avoti:<\/p>\n<ul>\n<li><strong>P\u0101k\u0161augi (v\u0101r\u012bti, 100 g):<\/strong><\/li>\n<li>Sojas pupi\u0146as \u2013 17 g olbaltumvielu<\/li>\n<li>L\u0113cas \u2013 9 g olbaltumvielu<\/li>\n<li>Turku zir\u0146i \u2013 9 g olbaltumvielu<\/li>\n<li>Pupi\u0146as \u2013 8 g olbaltumvielu<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Rieksti un s\u0113klas (100 g):<\/strong><\/li>\n<li>\u0136irbju s\u0113klas \u2013 30 g olbaltumvielu<\/li>\n<li>Mandeles \u2013 21 g olbaltumvielu<\/li>\n<li>\u010cia s\u0113klas \u2013 17 g olbaltumvielu<\/li>\n<li>Valrieksti \u2013 15 g olbaltumvielu<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Graudaugi (pagatavoti, 100 g):<\/strong><\/li>\n<li>Kvinoja \u2013 4,4 g olbaltumvielu<\/li>\n<li>Gri\u0137i \u2013 3,4 g olbaltumvielu<\/li>\n<li>Auzas \u2013 2,5 g olbaltumvielu<\/li>\n<li>Br\u016bnie r\u012bsi \u2013 2,3 g olbaltumvielu<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Sojas produkti:<\/strong><\/li>\n<li>Tempehs \u2013 19 g olbaltumvielu\/100 g<\/li>\n<li>Tofu \u2013 8\u201315 g olbaltumvielu\/100 g<\/li>\n<li>Sojas piens \u2013 3 g olbaltumvielu\/100 ml<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Augu un dz\u012bvnieku olbaltumvielu sal\u012bdzin\u0101jums<\/strong><\/h2>\n<p>Izv\u0113loties olbaltumvielu avotus, ir svar\u012bgi \u0146emt v\u0113r\u0101 vair\u0101kus aspektus:<\/p>\n<ul>\n<li><strong>Aminosk\u0101bju piln\u012bba<\/strong> \u2013 dz\u012bvnieku olbaltumvielas satur visas neaizvietojam\u0101s aminosk\u0101bes, daudzas augu olbaltumvielas ir nepiln\u012bgas<\/li>\n<li><strong>Gremojam\u012bba<\/strong> \u2013 dz\u012bvnieku olbaltumvielas parasti tiek lab\u0101k absorb\u0113tas (90\u201399%) nek\u0101 augu olbaltumvielas (70\u201390%)<\/li>\n<li><strong>Papildu uzturvielas<\/strong> \u2014 augu izcelsmes olbaltumvielas bie\u017ei satur vair\u0101k \u0161\u0137iedrvielu, vitam\u012bnu un antioksidantu, savuk\u0101rt dz\u012bvnieku izcelsmes olbaltumvielas satur vair\u0101k B12 vitam\u012bna, dzelzs un cinka.<\/li>\n<li><strong>Ietekme uz vesel\u012bbu<\/strong> \u2014 augu izcelsmes olbaltumvielas bie\u017e\u0101k tiek saist\u012btas ar zem\u0101ku sirds slim\u012bbu, diab\u0113ta un noteiktu v\u0113\u017ea veidu risku.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Optim\u0101la izv\u0113le liel\u0101kajai da\u013cai cilv\u0113ku b\u016btu apvienot da\u017e\u0101dus olbaltumvielu avotus, ieg\u016bstot abu veidu priek\u0161roc\u012bbas. <a href=\"https:\/\/loosen.lt\/lv\/veikals\/\">Iepaz\u012bstieties ar dab\u012bgiem olbaltumvielu piedev\u0101m \u0161eit,<\/a> kas var pal\u012bdz\u0113t papildin\u0101t j\u016bsu uzturu ar kvalitat\u012bv\u0101m olbaltumviel\u0101m.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Olbaltumvielu uztura bag\u0101tin\u0101t\u0101ji \u2013 kam tie ir nepiecie\u0161ami un kas jums j\u0101zina<\/strong><\/h2>\n<p>Lai gan liel\u0101ko da\u013cu olbaltumvielu vajadz\u012bbu var apmierin\u0101t ar regul\u0101ru uzturu, olbaltumvielu piedevas da\u017eos gad\u012bjumos var b\u016bt noder\u012bgas vai pat nepiecie\u0161amas. Ir svar\u012bgi saprast, kad tie ir piem\u0113roti, kurus izv\u0113l\u0113ties un k\u0101 tos dro\u0161i un efekt\u012bvi lietot.<\/p>\n<h2><strong>Kam labi der olbaltumvielu piedevas?<\/strong><\/h2>\n<p>Olbaltumvielu piedevas var b\u016bt noder\u012bgas \u0161\u0101d\u0101m pacientu grup\u0101m:<\/p>\n<ul>\n<li><strong>Sportistiem un akt\u012bviem vingrot\u0101jiem<\/strong> \u2013 liel\u0101kai musku\u013cu aug\u0161anai un \u0101tr\u0101kai atjauno\u0161an\u0101s p\u0113c treni\u0146a<\/li>\n<li><strong>Cilv\u0113ki ar paaugstin\u0101tu olbaltumvielu nepiecie\u0161am\u012bbu<\/strong> \u2013 tie, kas atvese\u013cojas p\u0113c traum\u0101m vai oper\u0101cij\u0101m, vec\u0101ka gadag\u0101juma cilv\u0113ki<\/li>\n<li><strong>Ve\u0123et\u0101rie\u0161iem un veg\u0101niem<\/strong> \u2013 k\u0101 papildu olbaltumvielu avots<br \/>\nCilv\u0113ki, kas iev\u0113ro kaloriju zi\u0146\u0101 ierobe\u017eotas di\u0113tas, lai izvair\u012btos no musku\u013cu masas zaud\u0113\u0161anas.<\/li>\n<li><strong>Cilv\u0113kiem ar zemu apet\u012bt<\/strong>i \u2013 kad ir gr\u016bti uz\u0146emt pietiekami daudz olbaltumvielu no p\u0101rtikas<\/li>\n<li><strong>\u013boti aiz\u0146emtiem cilv\u0113kiem<\/strong> \u2013 k\u0101 \u0113rt\u0101ks olbaltumvielu avots, kad ir maz laika gatavot<\/li>\n<\/ul>\n<h2><strong>Galvenie olbaltumvielu piedevu veidi<\/strong><\/h2>\n<p>Tirg\u016b ir pieejami da\u017e\u0101di olbaltumvielu piedevu veidi:<\/p>\n<ul>\n<li><strong>S\u016bkalu prote\u012bns<\/strong> \u2013 \u0101tri uzs\u016bcas, satur visas neaizvietojam\u0101s aminosk\u0101bes, ide\u0101li piem\u0113rots lieto\u0161anai p\u0113c treni\u0146a<\/li>\n<li>S\u016bkalu koncentr\u0101ts (70\u201380% olbaltumvielu)<\/li>\n<li>S\u016bkalu izol\u0101ts (90%+ olbaltumvielu, maz\u0101k laktozes)<\/li>\n<li>S\u016bkalu hidroliz\u0101ts (iepriek\u0161 da\u013c\u0113ji sagremots)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Kaze\u012bna prote\u012bns<\/strong> \u2013 l\u0113ni uzs\u016bcas, piem\u0113rots lieto\u0161anai pirms gul\u0113tie\u0161anas, lai ilgsto\u0161i nodro\u0161in\u0101tu aminosk\u0101bes<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Olu prote\u012bns<\/strong> \u2013 augsta biolo\u0123isk\u0101 v\u0113rt\u012bba, piem\u0113rots cilv\u0113kiem ar laktozes nepanesam\u012bbu<\/li>\n<li>Augu olbaltumvielas<\/li>\n<li>Sojas prote\u012bns ir pilnv\u0113rt\u012bgs, bet da\u017ereiz no t\u0101 izvair\u0101s fitoestrog\u0113nu d\u0113\u013c.<\/li>\n<li>Zir\u0146u prote\u012bns \u2013 hipoaler\u0123isks, piem\u0113rots cilv\u0113kiem ar aler\u0123ij\u0101m<\/li>\n<li>R\u012bsu prote\u012bns \u2013 hipoaler\u0123isks, bet ne ide\u0101ls<\/li>\n<li>Ka\u0146epju prote\u012bns \u2013 bag\u0101ts ar \u0161\u0137iedrviel\u0101m un labv\u0113l\u012bgajiem taukiem<\/li>\n<li>Da\u017e\u0101du augu olbaltumvielu mais\u012bjumi \u2013 viens otru papildina ar aminosk\u0101b\u0113m<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Kas j\u0101zina, izv\u0113loties olbaltumvielu piedevas<\/strong><\/h2>\n<p>Izv\u0113loties olbaltumvielu piedevu, ir svar\u012bgi piev\u0113rst uzman\u012bbu:<\/p>\n<ul>\n<li><strong>Kvalit\u0101te un t\u012br\u012bba<\/strong> \u2013 izv\u0113lieties produktus bez nevajadz\u012bg\u0101m piedev\u0101m, smagajiem met\u0101liem un m\u0101ksl\u012bgiem saldin\u0101t\u0101jiem<\/li>\n<li><strong>Aminosk\u0101bju profils<\/strong> \u2013 \u012bpa\u0161i BCAA (sazarot\u0101s \u0137\u0113des aminosk\u0101bju) saturs<\/li>\n<li><strong>Gremo\u0161anas sp\u0113ja<\/strong> \u2013 cik labi organisms absorb\u0113 olbaltumvielas<\/li>\n<li><strong>Papildu sast\u0101vda\u013cas<\/strong> \u2013 vai ir vitam\u012bni, miner\u0101lvielas, probiotikas?<\/li>\n<li><strong>Aler\u0123ijas un nepanesam\u012bba<\/strong> \u2013 piem. laktozes nepanes\u012bba pret s\u016bkalu olbaltumviel\u0101m<\/li>\n<li><strong>Kaloriju uz\u0146em\u0161ana<\/strong> \u2013 \u012bpa\u0161i svar\u012bga tiem, kas kontrol\u0113 svaru<\/li>\n<li><strong>Sertifik\u0101ti un testi<\/strong> \u2013 kvalit\u0101tes sertifik\u0101ti<\/li>\n<\/ul>\n<p>Ir svar\u012bgi atcer\u0113ties, ka olbaltumvielu piedevas nav br\u012bnuml\u012bdzek\u013ci \u2013 t\u0101s ir tikai pal\u012bgl\u012bdzeklis, lai nodro\u0161in\u0101tu pietiekamu olbaltumvielu uz\u0146em\u0161anu. Tiem nevajadz\u0113tu aizst\u0101t pilnv\u0113rt\u012bgu uzturu, kas bag\u0101ts ar dab\u012bgiem, neiepakotiem p\u0101rtikas produktiem. <a href=\"https:\/\/loosen.lt\/lv\/veikals\/\">Stipriniet savu uzturu ar kvalitat\u012bviem uztura bag\u0101tin\u0101t\u0101jiem no m\u016bsu kl\u0101sta<\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Secin\u0101jumi<\/strong><\/h2>\n<p>Olbaltumvielas ir b\u016btiska m\u016bsu uztura sast\u0101vda\u013ca, kas nodro\u0161ina daudzas svar\u012bgas \u0137erme\u0146a funkcijas. To ieguvumi ietver musku\u013cu aug\u0161anu un atjauno\u0161anos, im\u016bnsist\u0113mas stiprin\u0101\u0161anu, vielmai\u0146as regul\u0113\u0161anu, hormonu ra\u017eo\u0161anu un daudzus citus procesus. Katram cilv\u0113kam j\u0101cen\u0161as nodro\u0161in\u0101t optim\u0101lu olbaltumvielu daudzumu sav\u0101 uztur\u0101, \u0146emot v\u0113r\u0101 individu\u0101l\u0101s vajadz\u012bbas, kas ir atkar\u012bgas no vecuma, fizisk\u0101s aktivit\u0101tes un vesel\u012bbas st\u0101vok\u013ca.<\/p>\n<p>Izv\u0113loties olbaltumvielu avotus, ir v\u0113rts kombin\u0113t gan dz\u012bvnieku, gan augu izcelsmes produktus, t\u0101d\u0113j\u0101di nodro\u0161inot visu neaizvietojamo aminosk\u0101bju uz\u0146em\u0161anu un maksim\u0101lu ieguvumu vesel\u012bbai. Olbaltumvielu piedevas var b\u016bt noder\u012bgs l\u012bdzeklis noteikt\u0101m grup\u0101m, ta\u010du t\u0101m nevajadz\u0113tu aizst\u0101t sabalans\u0113tu un daudzveid\u012bgu uzturu.<\/p>\n<p>Atcerieties, ka katra cilv\u0113ka \u0137ermenis ir unik\u0101ls, t\u0101p\u0113c sekojiet l\u012bdzi, k\u0101 j\u016bsu \u0137ermenis rea\u0123\u0113 uz da\u017e\u0101diem olbaltumvielu avotiem un daudzumiem. Ja jums ir \u012bpa\u0161as ba\u017eas par vesel\u012bbu vai m\u0113r\u0137i, vienm\u0113r ir v\u0113rts konsult\u0113ties ar uztura speci\u0101listu, kur\u0161 pal\u012bdz\u0113s jums izveidot individu\u0101lu uztura pl\u0101nu. Lai ieg\u016btu vair\u0101k padomu par uzturu, apmekl\u0113jiet m\u016bsu vesel\u012bga dz\u012bvesveida emu\u0101ru.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Bie\u017ei uzdotie jaut\u0101jumi<\/strong><\/h2>\n<h3><strong>Cik daudz olbaltumvielu man vajadz\u0113tu pat\u0113r\u0113t katru dienu?<\/strong><\/h3>\n<p>Liel\u0101kajai da\u013cai vesel\u012bgu pieaugu\u0161o vajadz\u0113tu pat\u0113r\u0113t 0,8\u20131,2 gramus olbaltumvielu uz \u0137erme\u0146a svara kilogramu dien\u0101, bet \u0161\u012b vajadz\u012bba palielin\u0101s sportistiem, gr\u016btniec\u0113m un senioriem.<\/p>\n<h3><strong>K\u0101da ir at\u0161\u0137ir\u012bba starp dz\u012bvnieku un augu olbaltumviel\u0101m?<\/strong><\/h3>\n<p>Dz\u012bvnieku olbaltumvielas ir pilnv\u0113rt\u012bgas (satur visas neaizvietojam\u0101s aminosk\u0101bes), savuk\u0101rt liel\u0101k\u0101 da\u013ca augu olbaltumvielu ir nepilnv\u0113rt\u012bgas, ta\u010du, kombin\u0113jot da\u017e\u0101dus augu izcelsmes prote\u012bnus, var nodro\u0161in\u0101t visu aminosk\u0101bju uz\u0146em\u0161anu.<\/p>\n<h3><strong>Vai ir iesp\u0113jams uz\u0146emt pietiekami daudz olbaltumvielu, iev\u0113rojot ve\u0123et\u0101ru vai veg\u0101nu di\u0113tu?<\/strong><\/h3>\n<p>J\u0101, da\u017e\u0101du augu izcelsmes p\u0101rtikas produktu, piem\u0113ram, p\u0101k\u0161augu, sojas, riekstu un graudu, lieto\u0161ana uztur\u0101 var apmierin\u0101t visas j\u016bsu olbaltumvielu vajadz\u012bbas.<\/p>\n<h3><strong>Vai ir nepiecie\u0161ams lietot olbaltumvielu piedevas?<\/strong><\/h3>\n<p>Uztura bag\u0101tin\u0101t\u0101ji liel\u0101kajai da\u013cai cilv\u0113ku nav nepiecie\u0161ami, ta\u010du tie var b\u016bt noder\u012bgi sportistiem vai tiem, kuri nevar apmierin\u0101t savas vajadz\u012bbas tikai ar p\u0101rtiku.<\/p>\n<h3><strong>Kas notiek, ja es neuz\u0146emu pietiekami daudz olbaltumvielu?<\/strong><\/h3>\n<p>Olbaltumvielu defic\u012bts var izrais\u012bt musku\u013cu masas zudumu, nov\u0101jin\u0101tu imunit\u0101ti, sliktu br\u016b\u010du dz\u012b\u0161anu un citas vesel\u012bbas probl\u0113mas.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Katra m\u016bsu \u0137erme\u0146a kust\u012bba, katri atjaunojo\u0161ies audi, katra m\u016bsu im\u016bnsist\u0113mas aizsardz\u012bbas darb\u012bba \u2014 par visiem \u0161iem procesiem mums j\u0101pateicas olbaltumviel\u0101m. \u0160ie sare\u017e\u0123\u012btie savienojumi ir m\u016bsu \u0137erme\u0146a pamata &#8220;b\u016bvelementi&#8221;, kas ir atbild\u012bgi par nep\u0101rtrauktu organisma darb\u012bbu un atjauno\u0161anos. &nbsp; Olbaltumvielas ir iesaist\u012btas gandr\u012bz visos fiziolo\u0123iskajos procesos \u2013 s\u0101kot no musku\u013cu aug\u0161anas l\u012bdz im\u016bnsist\u0113mas aizsardz\u012bbai, no vielu [&#8230;]\n","protected":false},"author":17,"featured_media":40801,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-40818","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-lv"],"_links":{"self":[{"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/posts\/40818","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/comments?post=40818"}],"version-history":[{"count":1,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/posts\/40818\/revisions"}],"predecessor-version":[{"id":41488,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/posts\/40818\/revisions\/41488"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/media\/40801"}],"wp:attachment":[{"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/media?parent=40818"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/categories?post=40818"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/tags?post=40818"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}