{"id":3572,"date":"2014-10-18T11:09:40","date_gmt":"2014-10-18T11:09:40","guid":{"rendered":"https:\/\/www.bioecoactual.com\/2014\/10\/18\/que-sabem-de-les-proteines-per-esther-baena-dietista\/"},"modified":"2017-03-31T18:24:58","modified_gmt":"2017-03-31T18:24:58","slug":"que-sabem-de-les-proteines-per-esther-baena-dietista","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2014\/10\/18\/que-sabem-de-les-proteines-per-esther-baena-dietista\/","title":{"rendered":"Qu\u00e8 en sabem de les prote\u00efnes?, per Esther Baena, dietista"},"content":{"rendered":"

<\/strong>Qu\u00e8 s\u00f3n les prote\u00efnes? <\/strong><\/p>\n

S\u00f3n macronutrients formats per cadenes d’amino\u00e0cids, els quals tenen una gran import\u00e0ncia biol\u00f2gica, ja que tenen un elevat nombre de funcions en el nostre organisme. Entre les seves funcions destaquen la construcci\u00f3 i reparaci\u00f3 del teixit conjuntiu, aix\u00ed com el manteniment de la massa muscular i de la salut \u00f2ssia, entre d’altres. A m\u00e9s, ajuden a mantenir el sistema immunol\u00f2gic fort i prevenen la fatiga.<\/p>\n

<\/p>\n

Hi 20 amino\u00e0cids diferents implicats en la s\u00edntesi de prote\u00efnes. L’organisme \u00e9s capa\u00e7 de sintetitzar 11 dels amino\u00e0cids que formen part de les prote\u00efnes, per\u00f2 n\u2019hi ha 9 (10 a la inf\u00e0ncia) que l’organisme necessita obtenir a trav\u00e9s de l’alimentaci\u00f3 perqu\u00e8 no \u00e9s capa\u00e7 de sintetitzar-les per si mateix. S\u00f3n els anomenats amino\u00e0cids essencials.<\/p>\n

Quina difer\u00e8ncia hi ha entre la prote\u00efna completa i la prote\u00efna incompleta?<\/strong><\/p>\n

Els amino\u00e0cids essencials que contenen els productes animals i els que cont\u00e9 la soja s\u00f3n similars als que tenim al cos hum\u00e0. \u00c9s per aix\u00f2 que a les prote\u00efnes d’aquests aliments se les considera prote\u00efnes completes o d’alt valor biol\u00f2gic.<\/p>\n

No obstant aix\u00f2, els aliments vegetals com els cereals, els llegums i els fruits secs tenen un percentatge baix en, almenys, un dels amino\u00e0cids essencials. Per tant, a aquestes se les considera prote\u00efnes incompletes. Per exemple, els cereals s\u00f3n baixos en lisina per\u00f2 alts en metionina, i al contrari, els llegums s\u00f3n alts en lisina per\u00f2 baixos en metionina.<\/p>\n

Hi ha una idea que ha de quedar clara i \u00e9s que el cos necessita amino\u00e0cids per formar les seves pr\u00f2pies prote\u00efnes, independentment de l’origen d’aquests. Per tant, s\u00f3n amino\u00e0cids i no prote\u00efnes el que realment necessitem biol\u00f2gicament. \u00c9s a dir que l’important \u00e9s que el cos rebi tots els amino\u00e0cids essencials durant el dia i, en realitat, no importa si s’aporten a trav\u00e9s de prote\u00efnes completes o incompletes. Els aliments que contenen prote\u00efnes incompletes s\u00f3n, en aquest sentit, igualment v\u00e0lids perqu\u00e8 el cos pugui formar la seva pr\u00f2pia prote\u00efna, ja que aquesta es forma a partir dels amino\u00e0cids existents en els aliments, independentment del tipus de prote\u00efna que aquests tinguin (ja sigui completa o incompleta).<\/p>\n

Llavors, s’han de combinar els aliments?<\/strong><\/p>\n

Tots els vegetals tenen amino\u00e0cids essencials, cadascun en una proporci\u00f3 diferent. El llibre Diet for a small planet (La dieta ecol\u00f2gica), de Frances Moore Lapp\u00e9, va fer popular l’antiga creen\u00e7a que s’havien combinar els aliments en un mateix \u00e0pat per poder obtenir una prote\u00efna completa. Per exemple, barrejar un cereal amb un llegum, com podria ser l’arr\u00f2s amb llenties.<\/p>\n

Recents investigacions1<\/sup> han demostrat que el cos posseeix el seu propi m\u00e8tode d’emmagatzematge, de manera que pot anar administrant els amino\u00e0cids essencials al llarg del dia. Aix\u00f2 tira per terra el pensament que ha mantingut durant d\u00e8cades que era necessari combinar els aliments en el mateix menjar per poder obtenir tots els amino\u00e0cids essencials. Aix\u00ed doncs, aquest \u00e9s un pensament completament erroni que ha quedat a la creen\u00e7a popular.<\/p>\n

La lisina i l’alimentaci\u00f3 vegetariana<\/strong><\/p>\n

\"QUE-COMER<\/strong>Actualment a Espanya, l’amino\u00e0cid limitant per a una persona vegetariana \u00e9s la lisina. Aix\u00f2 vol dir que, per causes merament culturals, \u00e9s l’amino\u00e0cid m\u00e9s dif\u00edcil d’aconseguir. I \u00e9s aix\u00ed perqu\u00e8 no estem acostumats a utilitzar aliments vegetarians rics en lisina en el nostre menjar i moltes persones quan deixen de menjar carn no la substitueixen per aliments rics en lisina.<\/p>\n

A quins aliments ens referim?<\/strong><\/p>\n

Els aliments d’origen vegetal rics en lisina s\u00f3n principalment els llegums (les llenties, la soja, els cigrons, les mongetes, els p\u00e8sols secs, etc.), el tofu, el tempeh, el seit\u00e0n, la quinoa, els pistatxos i les llavors de carbassa.<\/p>\n

La millor recomanaci\u00f3 \u00e9s que es consumeixin llegums i els seus derivats, cereals integrals, seit\u00e0n, verdures, fruits secs, fruites i llavors al llarg del dia de tal manera que si un dels aliments presenta un d\u00e8ficit de cert amino\u00e0cid essencial, un altre aliment s’encarregar\u00e0 de aportar-lo.<\/p>\n

1.- M.F. Fuller, P.J. Reeds, Nitrogen Cycling in the Gut, Annual Review of Nutrition 18 (1998):385-411.<\/p>\n

M\u00e9s informaci\u00f3 a:<\/strong>
<\/a>www.dietistavegetariano.com\/2013\/04\/las-proteinas-leccion-basica\/<\/a>
www.veganhealth.org\/articles\/protein<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Què són les proteïnes? Són macronutrients formats per cadenes d’aminoàcids, els quals tenen una gran importància biològica, ja que tenen un elevat nombre de funcions en el nostre organisme. Entre les seves funcions destaquen la construcció i reparació del teixit conjuntiu, així com el manteniment de la massa muscular i de la salut òssia, entre […]<\/p>\n","protected":false},"author":3,"featured_media":3119,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[865,2855,1508,2854,2596],"class_list":["post-3572","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio","tag-baena","tag-diestista","tag-esther","tag-proteinas","tag-sabemos"],"yoast_head":"\nQu\u00e8 en sabem de les prote\u00efnes?, per Esther Baena, dietista - Bio Eco Actual<\/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:\/\/www.bioecoactual.com\/ca\/2014\/10\/18\/que-sabem-de-les-proteines-per-esther-baena-dietista\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Qu\u00e8 en sabem de les prote\u00efnes?, per Esther Baena, dietista\" \/>\n<meta property=\"og:description\" content=\"Què són les proteïnes? 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