{"id":9394,"date":"2023-11-23T09:07:20","date_gmt":"2023-11-23T08:07:20","guid":{"rendered":"https:\/\/leitelarsa.es\/?p=9394"},"modified":"2023-11-23T09:06:49","modified_gmt":"2023-11-23T08:06:49","slug":"proteinas-do-leite-e-o-seu-papel-na-sinstese-do-musculo","status":"publish","type":"post","link":"https:\/\/leitelarsa.es\/gl\/blog\/proteinas-do-leite-e-o-seu-papel-na-sinstese-do-musculo","title":{"rendered":"Prote\u00ednas do leite e o seu papel na s\u00ednstese do m\u00fasculo"},"content":{"rendered":"

Sab\u00edas que o leite \u00e9 unha fonte de prote\u00ednas<\/strong>, entre outros nutrientes? E non de calquera tipo, sen\u00f3n de prote\u00ednas de alto valor biol\u00f3xico.<\/span>\u00a0<\/span><\/p>\n

As prote\u00ednas de alto valor biol\u00f3xico son aquelas que conte\u00f1en todos os amino\u00e1cidos<\/strong> (os nutrientes que conforman as prote\u00ednas) esenciais nas proporci\u00f3ns necesarias para o home e que necesitamos consumir a trav\u00e9s da dieta, xa que o noso propio corpo non pode fabricalos.<\/span>\u00a0<\/span><\/p>\n

O corpo produce novas c\u00e9lulas ou fibras musculares a partir dos nutrientes que inxerimos na dieta. \u00c9 aqu\u00ed onde as prote\u00ednas xogan un papel fundamental<\/strong>, pois son os ladrillos que conforman as c\u00e9lulas do corpo, inclu\u00eddas as musculares. \u00c1 s\u00faa vez, tam\u00e9n se d\u00e1 o proceso contrario: a destruci\u00f3n do tecido muscular. Este \u00e9 especialmente relevante a medida que envellecemos, pois a nosa masa muscular<\/strong> determinar\u00e1 en gran medida a nosa fraxilidade e capacidade de movemento.<\/span>\u00a0<\/span><\/p>\n

Se o obxectivo \u00e9 aumentar a masa muscular ou mantela, non bastar\u00e1 con realizar exercicios de hipertrofia levantando peso, \u00e9 fundamental achegar, na cantidade e frecuencias adecuadas, as prote\u00ednas necesarias.<\/span>\u00a0<\/span><\/p>\n

O leite e os seus derivados son os aliados perfectos para poder chegar aos requirimentos proteicos diarios<\/strong> sen moita dificultade. No caso do leite, a achega \u00e9 de 3,5 g de prote\u00ednas por cada 100 ml, entre as cales se atopan a case\u00edna (80%), beta-lactoglobulina, alfa-lactoalb\u00famina e a lactoferrina. Os iogures e o queixo non quedan atr\u00e1s, con 4 g de prote\u00ednas por cada 100 g e 25 g de prote\u00ednas por cada 100 g, respectivamente.<\/span>\u00a0<\/span><\/p>\n

Como incluir l\u00e1cteos diariamente se o obxectivo \u00e9 ga\u00f1ar ou manter masa muscular?<\/span><\/b>\u00a0<\/span><\/h2>\n

Pois ben, as necesidades diarias de prote\u00ednas var\u00edan en funci\u00f3n da idade, o sexo e a actividade f\u00edsica que se realice, pero como norma xeral para un adulto recom\u00e9ndanse entre 40 e 60 g de prote\u00ednas diarios.<\/span>\u00a0<\/span><\/p>\n

As combinaci\u00f3ns son infinitas, pero a recomendaci\u00f3n \u00e9 consumir 3 raci\u00f3ns de l\u00e1cteos ao d\u00eda<\/strong>. Por exemplo, se se incl\u00fae no almorzo un iogur e un vaso de leite e, noutra toma ao longo do d\u00eda, cons\u00f3mese unha porci\u00f3n de queixo, alc\u00e1nzanse aproximadamente 20 g de prote\u00edna, case a metade de toda a que se debe consumir nun d\u00eda.<\/span>\u00a0<\/span><\/p>\n

\u00a0<\/span> \"\"<\/span><\/p>\n

Referencias:<\/p>\n

M. Su\u00e1rez L\u00f3pez, A. Kizlansky e L. B. L\u00f3pez: Avaliaci\u00f3n da calidade das prote\u00ednas nos alimentos calculando o escore de amino\u00e1cidos corrixido por digestibilidad. Nutr Hosp. 2006;21(1):47-51<\/span><\/p>\n

Manual de nutrici\u00f3n e diet\u00e9tica. \u00c1ngeles Carbajal Azcona. Departamento de Nutrici\u00f3n. Facultade de Farmacia. Universidade Complutense de Madrid.<\/p>\n","protected":false},"excerpt":{"rendered":"

Sab\u00edas que o leite \u00e9 unha fonte de prote\u00ednas, entre outros nutrientes? E non de calquera tipo, sen\u00f3n de prote\u00ednas de alto valor biol\u00f3xico.\u00a0 As prote\u00ednas de alto valor biol\u00f3xico son aquelas que conte\u00f1en todos os amino\u00e1cidos (os nutrientes que conforman as prote\u00ednas) esenciais nas proporci\u00f3ns necesarias para o home e que necesitamos consumir a… Seguir lendo Prote\u00ednas do leite e o seu papel na s\u00ednstese do m\u00fasculo<\/span><\/a><\/p>\n","protected":false},"author":10,"featured_media":9391,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[268],"tags":[],"class_list":["post-9394","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","entry"],"yoast_head":"\nProte\u00ednas do leite e o seu papel na s\u00ednstese do m\u00fasculo | Leche Larsa<\/title>\n<meta name=\"description\" content=\"Sab\u00edas que o leite \u00e9 unha fonte de prote\u00ednas, entre outros nutrientes? 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