{"id":3610,"date":"2020-01-07T09:44:00","date_gmt":"2020-01-07T08:44:00","guid":{"rendered":"http:\/\/go4taste.pl\/blog\/?p=3610"},"modified":"2026-04-14T09:34:37","modified_gmt":"2026-04-14T07:34:37","slug":"produkty-bogate-w-bialko-bialko-roslinne","status":"publish","type":"post","link":"https:\/\/go4taste.pl\/blog\/produkty-bogate-w-bialko-bialko-roslinne\/","title":{"rendered":"Produkty bogate w bia\u0142ko ro\u015blinne"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Bia\u0142ko jest niezb\u0119dnym dla organizmu makrosk\u0142adnikiem, kt\u00f3ry pe\u0142ni wiele istotnych funkcji: buduje tkanki, enzymy i hormony.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Od ilo\u015bci spo\u017cywanego bia\u0142ka zale\u017cy:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>og\u00f3lny rozw\u00f3j cz\u0142owieka, a w tym wzrost<\/li>\n\n\n\n<li>jako element uk\u0142adu immunologicznego, bia\u0142ko wspiera prac\u0119 uk\u0142adu odporno\u015bciowego<\/li>\n\n\n\n<li>regeneracja tkanek, gojenie si\u0119 ran<\/li>\n\n\n\n<li>transport sk\u0142adnik\u00f3w od\u017cywczych, bia\u0142ko jest transporterem tlenu (hemoglobiny), \u017celaza, witaminy B12, witaminy A i innych sk\u0142adnik\u00f3w.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Synteza bia\u0142ek w organizmie<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Za syntez\u0119, czyli powstawanie bia\u0142ka, odpowiadaj\u0105 <strong>aminokwasy. <\/strong>Dziel\u0105 si\u0119 na:<strong> endogenne<\/strong> (dostarczanie ich z po\u017cywieniem nie jest konieczne) oraz <strong>egzogenne<\/strong>, czyli takie, kt\u00f3re musz\u0105 by\u0107 spo\u017cywane co dzie\u0144. Aminokwasem <strong>warunkowo potrzebnym <\/strong>jest arginina, a jej zapotrzebowanie zgodnie z nazw\u0105 zwi\u0119ksza si\u0119 np. podczas du\u017cej ilo\u015bci stresu lub r\u00f3\u017cnych stan\u00f3w chorobowych.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do syntezy bia\u0142ka potrzebne s\u0105 tak\u017ce <strong>t\u0142uszcze <\/strong>oraz <strong>w\u0119glowodany.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Zapotrzebowanie na bia\u0142ko zale\u017cy od wielu czynnik\u00f3w, np.:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>indywidualnego zapotrzebowanie kalorii<\/li>\n\n\n\n<li>stanu zdrowia (warto zwi\u0119kszy\u0107 spo\u017cycie bia\u0142ko w wypadku uraz\u00f3w lub niekt\u00f3rych dolegliwo\u015bci jak biegunka czy krwotoki)<\/li>\n\n\n\n<li>wieku i stanu fizjologicznego&nbsp;<\/li>\n\n\n\n<li>ci\u0105\u017cy<\/li>\n\n\n\n<li>masy cia\u0142a i aktywno\u015bci fizycznej<\/li>\n\n\n\n<li>warto\u015bci od\u017cywczej spo\u017cywanego bia\u0142ka<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u0179r\u00f3d\u0142a bia\u0142ka ro\u015blinnego<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">W tabeli poni\u017cej podane s\u0105 <strong>ro\u015blinne<\/strong> produkty bogate w lizyn\u0119 oraz bia\u0142ko wraz z przyk\u0142adowymi ilo\u015bciami:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Produkt<\/strong><\/td><td><strong>Porcja<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Zawarto\u015b\u0107<strong> bia\u0142ka <\/strong>(g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zawarto\u015b\u0107 <strong>lizyny <\/strong>(mg)<\/td><\/tr><tr><td>m\u0105ka sojowa<\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">27<\/td><td class=\"has-text-align-center\" data-align=\"center\">1640&nbsp;<\/td><\/tr><tr><td>soja Natto (fermentowane ziarna soi) i soja gotowana<\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">17<\/td><td class=\"has-text-align-center\" data-align=\"center\">1000&nbsp;<\/td><\/tr><tr><td>tempeh<\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">17<\/td><td class=\"has-text-align-center\" data-align=\"center\">750<\/td><\/tr><tr><td>tofu<\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">560<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/platki-owsiane-blyskawiczne.html\">p\u0142atki owsiane<\/a><\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">13<\/td><td class=\"has-text-align-center\" data-align=\"center\">545<\/td><\/tr><tr><td>czerwona i czarna fasola<\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,2<\/td><td class=\"has-text-align-center\" data-align=\"center\">500<\/td><\/tr><tr><td>bia\u0142a fasola<\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">650<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/pistacje-solone-prazone-1kg.html\">pistacje<\/a><\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">13<\/td><td class=\"has-text-align-center\" data-align=\"center\">700<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/pestki-dyni-polskie.html\">pestki dyni<\/a><\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">17<\/td><td class=\"has-text-align-center\" data-align=\"center\">700<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/orzeszki-ziemne-prazone-bez-soli.html\">orzechy ziemne (arachidowe)<\/a><\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">19<\/td><td class=\"has-text-align-center\" data-align=\"center\">680<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/soczewica-czerwona.html\">soczewica<\/a><\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">9<\/td><td class=\"has-text-align-center\" data-align=\"center\">620<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/ciecierzyca.html\">ciecierzyca<\/a><\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,6<\/td><td class=\"has-text-align-center\" data-align=\"center\">380<\/td><\/tr><tr><td>groch \u017c\u00f3\u0142ty<\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">590<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/slonecznik-luskany.html\">pestki s\u0142onecznika<\/a><\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">12<\/td><td class=\"has-text-align-center\" data-align=\"center\">500<\/td><\/tr><tr><td>nasiona sezamu nie\u0142uskanego<\/td><td>\u00bc szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,7<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/orzechy-wloskie.html\">orzechy w\u0142oskie<\/a><\/td><td>\u00bc szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">220<\/td><\/tr><tr><td>nasiona konopi \u0142uskane (s\u0105 bardzo bogate w bia\u0142ko)<\/td><td>3 \u0142y\u017cki<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">380<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/migdaly\">migda\u0142y<\/a><\/td><td>\u00bc szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">220<\/td><\/tr><tr><td>m\u0105ka pszenna<\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">145<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/orzechy-nerkowca\">orzechy nerkowca<\/a><\/td><td>2 \u0142y\u017cki<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,15<\/td><td class=\"has-text-align-center\" data-align=\"center\">265<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/nasiona-chia.html\">nasiona chia<\/a><\/td><td>3 \u0142y\u017cki<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7<\/td><td class=\"has-text-align-center\" data-align=\"center\">275<\/td><\/tr><tr><td><a href=\"https:\/\/go4taste.pl\/kasza-jaglana.html\">kasza jaglana<\/a><\/td><td>0,5 szkl.<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,05<\/td><td class=\"has-text-align-center\" data-align=\"center\">88,5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lizyna <\/strong>jest niezwykle wa\u017cnym aminokwasem w diecie (szczeg\u00f3lnie ro\u015blinnej). Spo\u017cywaj\u0105c produkty bogate w lizyn\u0119, pokrywamy tym samym zapotrzebowanie na bia\u0142ko. Niedob\u00f3r lizyny w diecie ogranicza syntez\u0119 bia\u0142ka.<\/p>\n\n\n<div class=\"g4t-ads-banner g4t-banner-inline g4t-banner-inline--count-3 g4t-banner-inline--mobile-carousel wp-block-go4taste-ads-inline-banner\">\n\t<div class=\"g4t-ads-inline-products\">\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/53-home_default\/slonecznik-luskany.jpg\"\n\t\t\t\t\talt=\"S\u0142onecznik \u0142uskany, naturalny - 1kg\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/slonecznik-luskany.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\tS\u0142onecznik \u0142uskany, naturalny &#8211; 1kg\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">11,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<a href=\"https:\/\/go4taste.pl\/slonecznik-luskany.html\"\n\t\t\t   class=\"g4t-ads-button\"\t\t\t>Kup w sklepie<\/a>\n\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/268-home_default\/slonecznik-luskany-naturalny-3kg.jpg\"\n\t\t\t\t\talt=\"S\u0142onecznik \u0142uskany, naturalny - 3kg\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/slonecznik-luskany-naturalny-3kg.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\tS\u0142onecznik \u0142uskany, naturalny &#8211; 3kg\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">30,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<a href=\"https:\/\/go4taste.pl\/slonecznik-luskany-naturalny-3kg.html\"\n\t\t\t   class=\"g4t-ads-button\"\t\t\t>Kup w sklepie<\/a>\n\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/607-home_default\/migdaly-kalifornijskie.jpg\"\n\t\t\t\t\talt=\"Migda\u0142y kalifornijskie du\u017ce ca\u0142e - 1kg Nonpareil\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/migdaly-kalifornijskie.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\tMigda\u0142y kalifornijskie du\u017ce ca\u0142e &#8211; 1kg Nonpareil\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">46,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<a href=\"https:\/\/go4taste.pl\/migdaly-kalifornijskie.html\"\n\t\t\t   class=\"g4t-ads-button\"\t\t\t>Kup w sklepie<\/a>\n\t\t<\/div>\n\t\t\t<\/div>\n\t\t<div class=\"g4t-carousel-dots\" aria-label=\"Nawigacja karuzeli\">\n\t\t\t\t<button class=\"g4t-carousel-dot g4t-carousel-dot--active\" data-index=\"0\" type=\"button\" aria-label=\"Produkt 1\"><\/button>\n\t\t\t\t<button class=\"g4t-carousel-dot\" data-index=\"1\" type=\"button\" aria-label=\"Produkt 2\"><\/button>\n\t\t\t\t<button class=\"g4t-carousel-dot\" data-index=\"2\" type=\"button\" aria-label=\"Produkt 3\"><\/button>\n\t\t\t<\/div>\n\t<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Bia\u0142ko w produktach zwierz\u0119cych<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">W tabeli poni\u017cej podana jest zawarto\u015b\u0107 bia\u0142ka w produktach odzwierz\u0119cych. Bia\u0142ko pochodz\u0105ce z produkt\u00f3w zwierz\u0119cych uwa\u017ca si\u0119 za najlepsze jego \u017ar\u00f3d\u0142o. Tote\u017c, w poni\u017cszej tabeli nie ma podanej ilo\u015bci aminokwasu lizyny, bo produkty zwierz\u0119ce posiadaj\u0105 wi\u0119cej takich aminokwas\u00f3w.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Produkt<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Porcja <\/strong>(g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zawarto\u015b\u0107 <strong>bia\u0142ka<\/strong> (g)<\/td><\/tr><tr><td>w\u0105tr\u00f3bka<\/td><td class=\"has-text-align-center\" data-align=\"center\">100&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">21<\/td><\/tr><tr><td>kurczak<\/td><td class=\"has-text-align-center\" data-align=\"center\">100&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">21<\/td><\/tr><tr><td>wieprzowina<\/td><td class=\"has-text-align-center\" data-align=\"center\">100<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><tr><td>krewetki<\/td><td class=\"has-text-align-center\" data-align=\"center\">100<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 27<\/td><\/tr><tr><td>\u0142oso\u015b<\/td><td class=\"has-text-align-center\" data-align=\"center\">100<\/td><td class=\"has-text-align-center\" data-align=\"center\">21<\/td><\/tr><tr><td>makrela w\u0119dzona<\/td><td class=\"has-text-align-center\" data-align=\"center\">100<\/td><td class=\"has-text-align-center\" data-align=\"center\">21<\/td><\/tr><tr><td>ser gouda<\/td><td class=\"has-text-align-center\" data-align=\"center\">100<\/td><td class=\"has-text-align-center\" data-align=\"center\">25,5<\/td><\/tr><tr><td>ser camembert<\/td><td class=\"has-text-align-center\" data-align=\"center\">100<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,5<\/td><\/tr><tr><td>twar\u00f3g<\/td><td class=\"has-text-align-center\" data-align=\"center\">100<\/td><td class=\"has-text-align-center\" data-align=\"center\">18,5<\/td><\/tr><tr><td>jajko*<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 szt.<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">*bia\u0142ko z jajka kurzego nazywa si\u0119 niekiedy bia\u0142kiem kompletnym, jest ono najbardziej zbli\u017cone do bia\u0142ek ustrojowych cz\u0142owieka<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Zapotrzebowanie na bia\u0142ko<\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Grupa<\/strong><\/td><td>\u015arednie zapotrzebowanie <strong>(g)<\/strong><\/td><td>Zalecane <strong>(g)<\/strong><\/td><\/tr><tr><td>Niemowl\u0119ta<\/td><td><br><\/td><td><br><\/td><\/tr><tr><td>Dzieci 0 &#8211; 9 lat<\/td><td>12<\/td><td>14<\/td><\/tr><tr><td>Ch\u0142opcy 10 &#8211; 12 lat<\/td><td>30-50<\/td><td>40-60<\/td><\/tr><tr><td>M\u0119\u017cczy\u017ani<\/td><td>35-65<\/td><td>45-75<\/td><\/tr><tr><td>Dziewcz\u0119ta 10-18 lat<\/td><td>30-40<\/td><td>40-50<\/td><\/tr><tr><td>Kobiety<\/td><td>30-55<\/td><td>40-70<\/td><\/tr><tr><td>Kobiety w ci\u0105\u017cy\/ laktacja<\/td><td>45-75<\/td><td>55-95 lub wi\u0119cej<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">*Tabela wg.<em> Norm \u017cywienia dla populacji polskiej &#8211; nowelizacja<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Odpowiednia ilo\u015b\u0107 bia\u0142ka a niespo\u017cywanie mi\u0119sa i dieta ro\u015blinna<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Z pewno\u015bci\u0105 ten w\u0105tek budzi wiele w\u0105tpliwo\u015bci i jest jednym z najcz\u0119\u015bciej zadawanych pyta\u0144 osobom, kt\u00f3re stosuj\u0105 diet\u0119 ro\u015blinn\u0105. Wiele os\u00f3b s\u0105dzi, \u017ce niejedzenie mi\u0119sa powoduje niedob\u00f3r bia\u0142ka w diecie. Udowodnionym faktem jest, \u017ce <strong>ro\u015bliny str\u0105czkowe, oleiste [nasiona, orzechy], glony <\/strong>czy<strong> gryka<\/strong>, posiadaj\u0105 wystarczaj\u0105ce ilo\u015bci bia\u0142ka, aby zapewni\u0107 jego odpowiedni\u0105 ilo\u015b\u0107. W zasadzie to bardzo proste, aby w diecie ro\u015blinnej zapewni\u0107 sobie dzienn\u0105 dawk\u0119 bia\u0142ka.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tryptofan<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Jest niezb\u0119dnym aminokwasem wchodz\u0105cym w sk\u0142ad bia\u0142ek. Dzi\u0119ki temu sk\u0142adnikowi dochodzi w ciele do istotnych przemian zwi\u0105zk\u00f3w jak serotonina i tryptamina. Zwi\u0105zki te odpowiedzialne s\u0105 za dobry nastr\u00f3j, energi\u0119 i wewn\u0119trzn\u0105 harmoni\u0119. Przemiany tryptofanu s\u0105 tak\u017ce \u017ar\u00f3d\u0142em melatoniny, niacyny i ro\u015blinnych hormon\u00f3w wzrostu. Tryptofan odpowiada zatem za wiele wa\u017cnych proces\u00f3w, cz\u0119sto nazywa si\u0119 go naturalnym antydepresantem.<br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Produkty bogate w tryptofan:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/go4taste.pl\/pestki-dyni-polskie.html\">nasiona dyni <\/a>i <a href=\"https:\/\/go4taste.pl\/slonecznik-luskany-naturalny-3kg.html\">s\u0142onecznika<\/a><\/li>\n\n\n\n<li>fasola czarna<\/li>\n\n\n\n<li><a href=\"https:\/\/go4taste.pl\/orzeszki-ziemne-prazone-solone-1kg.html\">orzechy arachidowe<\/a><\/li>\n\n\n\n<li>soja\/ tofu<\/li>\n\n\n\n<li><a href=\"https:\/\/go4taste.pl\/migdaly\">migda\u0142y<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/go4taste.pl\/orzechy-laskowe\">orzechy laskowe<\/a><\/li>\n\n\n\n<li>broku\u0142y<\/li>\n\n\n\n<li>groszek<\/li>\n\n\n\n<li>bataty<\/li>\n\n\n\n<li><a href=\"https:\/\/go4taste.pl\/fasola-mung.html\">fasola mung<\/a><\/li>\n\n\n\n<li>spirulina<\/li>\n\n\n\n<li>bia\u0142ko jaja<\/li>\n\n\n\n<li>dorsz<\/li>\n\n\n\n<li>ser cheddar<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Suplementacja bia\u0142ka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">T\u0119 form\u0119 dostarczania bia\u0142ka, stosuj\u0105 cz\u0119sto osoby aktywne fizyczne, \u0107wicz\u0105ce sporty si\u0142owe oraz sportowcy w og\u00f3le. Bia\u0142ko syntetyczne wspomaga przyrost masy mi\u0119\u015bniowej, poprzez du\u017c\u0105, skondensowan\u0105 dawk\u0119 tego makrosk\u0142adnika. Od rodzaju i jako\u015bci produktu zale\u017cy jego przyswajalno\u015b\u0107. Procesy chemiczne wp\u0142ywaj\u0105 na dzia\u0142anie danej bia\u0142kowej formy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wyr\u00f3\u017cni\u0107 mo\u017cna rodzaje najcz\u0119\u015bciej stosowane w suplementach bia\u0142ek:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>bia\u0142ko serwatkowe, uzyskane w procesie filtrowania, ma najwy\u017csz\u0105 przyswajalno\u015b\u0107<\/li>\n\n\n\n<li>kazeina mleka<\/li>\n\n\n\n<li>izolaty bia\u0142ek sojowych<\/li>\n\n\n\n<li>albuminy jajka<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Niekt\u00f3re z preparat\u00f3w posiadaj\u0105 mniej lub bardziej przyswajane bia\u0142ko. Bia\u0142ko serwatkowe wch\u0142ania si\u0119 szybciej i w wi\u0119kszej ilo\u015bci ani\u017celi bia\u0142ko sojowe. Przed si\u0119gni\u0119ciem po suplementy diety, warto rozwa\u017cy\u0107 zr\u00f3\u017cnicowanie diety tak, aby m\u00f3c czerpa\u0107 bia\u0142ko z po\u017cywienia.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bia\u0142ko jest niezb\u0119dnym dla organizmu makrosk\u0142adnikiem, kt\u00f3ry pe\u0142ni wiele istotnych funkcji: buduje tkanki, enzymy i hormony. Od ilo\u015bci spo\u017cywanego bia\u0142ka zale\u017cy: Synteza bia\u0142ek w organizmie Za syntez\u0119, czyli powstawanie bia\u0142ka, odpowiadaj\u0105 aminokwasy. Dziel\u0105 si\u0119 na: endogenne (dostarczanie ich z po\u017cywieniem nie jest konieczne) oraz egzogenne, czyli takie, kt\u00f3re musz\u0105 by\u0107 spo\u017cywane co dzie\u0144. Aminokwasem warunkowo&#8230;<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/go4taste.pl\/blog\/produkty-bogate-w-bialko-bialko-roslinne\/\">Czytaj wi\u0119cej<\/a><\/p>","protected":false},"author":2,"featured_media":7786,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[65],"tags":[],"class_list":["post-3610","post","type-post","status-publish","format-standard","has-post-thumbnail","category-witaminy-i-mineraly","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Produkty bogate w bia\u0142ko ro\u015blinne i zwierz\u0105ce | Go4taste<\/title>\n<meta name=\"description\" content=\"Produkty bogate w bia\u0142ko, dobre \u017ar\u00f3d\u0142a bia\u0142ka ro\u015blinnego i zwierz\u0119cego. 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