{"id":103,"date":"2022-07-20T08:57:08","date_gmt":"2022-07-20T08:57:08","guid":{"rendered":"http:\/\/192.168.1.252\/bloglp\/2022\/07\/20\/todo-sobre-las-proteinas\/"},"modified":"2023-06-30T08:59:12","modified_gmt":"2023-06-30T08:59:12","slug":"todo-sobre-las-prote%C3%ADnas","status":"publish","type":"post","link":"https:\/\/www.lifepronutrition.com\/blog\/proteinas\/todo-sobre-las-prote%C3%ADnas\/","title":{"rendered":"Todo sobre las prote\u00ednas"},"content":{"rendered":"<p><strong>La prote\u00edna tambi\u00e9n contribuye a la sensaci\u00f3n de saciedad<\/strong> y act\u00faa como un combustible adicional para el cuerpo en la producci\u00f3n de energ\u00eda, junto con los carbohidratos y las grasas. Por tanto, estos nutrientes <strong>son una parte importante de cualquier nutrici\u00f3n equilibrada<\/strong>, si su ingesta diaria est\u00e1 bien dosificada.<\/p>\n<h2>De que est\u00e1n hechas las prote\u00ednas<\/h2>\n<p>Desde el punto de vista bioqu\u00edmico, <strong>las prote\u00ednas son mol\u00e9culas org\u00e1nicas formadas por amino\u00e1cidos interconectados por enlaces qu\u00edmicos<\/strong>, de modo que se crean estructuras tridimensionales que son muy importantes para el funcionamiento del cuerpo. Hay dos categor\u00edas principales de amino\u00e1cidos en el cuerpo humano .produce y toma de los alimentos), amino\u00e1cidos esenciales condicionados (que el cuerpo no siempre produce en cantidades suficientes) y amino\u00e1cidos no esenciales (son producidos por el cuerpo)<\/p>\n<ul>\n<li>amino\u00e1cidos esenciales histidina, isoleucina, leucina, metionina, fenilalina, treonina, tript\u00f3fano, valina;<\/li>\n<li>amino\u00e1cidos esenciales acondicionados arginina, ciste\u00edna, glutamina, tirosina;<\/li>\n<li>amino\u00e1cidos no esenciales alanina, asparagina, \u00e1cido asp\u00e1rtico, \u00e1cido glut\u00e1mico, prolina, serina.<\/li>\n<\/ul>\n<h2>Por qu\u00e9 las prote\u00ednas son importantes<\/h2>\n<p><strong>Durante la digesti\u00f3n, el cuerpo descompone las prote\u00ednas de los alimentos en amino\u00e1cidos individuales<\/strong>, que luego llegan al torrente sangu\u00edneo, desde donde se transfieren a las c\u00e9lulas. El proceso es c\u00edclico, dado que el cuerpo necesita prote\u00ednas y amino\u00e1cidos para producir mol\u00e9culas esenciales (enzimas, hormonas, neurotransmisores y anticuerpos), sin una ingesta adecuada de estos nutrientes, el cuerpo ya no puede funcionar de manera \u00f3ptima.<\/p>\n<p><strong>La prote\u00edna ayuda a reemplazar las c\u00e9lulas deficientes<\/strong>, transporta diversas sustancias por todo el cuerpo y contribuye al desarrollo y reparaci\u00f3n de los tejidos. El consumo de prote\u00ednas tambi\u00e9n ayuda a aumentar el nivel de una hormona llamada glucag\u00f3n, involucrada en el proceso de metabolismo y almacenamiento de grasa. <strong>El glucag\u00f3n se secreta cuando baja el nivel de az\u00facar en sangre<\/strong>, un proceso que hace que el h\u00edgado descomponga el gluc\u00f3geno almacenado en glucosa. La prote\u00edna tambi\u00e9n desencadena la liberaci\u00f3n de \u00e1cidos grasos esenciales del tejido adiposo y su transformaci\u00f3n en energ\u00eda a nivel celular.<\/p>\n<h2>Ingesta diaria recomendada de prote\u00ednas<\/h2>\n<p><strong>La ingesta de prote\u00ednas requerida cada d\u00eda puede ser diferente de una persona a otra<\/strong>, ya que var\u00eda en funci\u00f3n de varios factores individuales, entre ellos un nivel muy importante de actividad f\u00edsica. Las recomendaciones de los especialistas muestran que se requiere una dosis. Ingesta diaria de prote\u00ednas de 0.8 gramos por kilogramo de peso corporal. Por ejemplo, una persona que pesa 68 kilogramos necesita alrededor de 54 gramos de prote\u00edna por d\u00eda.<\/p>\n<p>Estos puntos de referencia se refieren a la prevenci\u00f3n de una deficiencia y no reflejan la cantidad \u00f3ptima de prote\u00edna, especialmente para deportistas (que necesitan una mayor ingesta en la dieta).<\/p>\n<h2>Las proteinas y los deportistas<\/h2>\n<p>En el caso de deportistas que siguen un entrenamiento intensivo, la necesidad de prote\u00ednas puede aumentar hasta 1,4 &#8211; 2,0 gramos por kilogramo de peso corporal. As\u00ed, <strong>un deportista que pese 68 kilogramos necesitar\u00e1 unos 95-135 gramos de prote\u00edna en el men\u00fa diario<\/strong>.<\/p>\n<p>La medida en que introduzcas prote\u00ednas en la dieta no solo debe tener en cuenta la evitaci\u00f3n de deficiencias en este nutriente, sino tambi\u00e9n mejorar la desempe\u00f1o de funciones. El sistema inmunol\u00f3gico b\u00e1sico del cuerpo, el metabolismo, la saciedad, el control de peso y el rendimiento f\u00edsico. Un mayor consumo de estos nutrientes puede ayudar a mantener un tono muscular excelente y un sistema inmunol\u00f3gico fuerte.<\/p>\n<p><strong>Cuando una persona sigue una dieta en la que las prote\u00ednas se encuentran en grandes cantidades, las adicionales se pueden convertir en az\u00facares o l\u00edpidos a nivel org\u00e1nico<\/strong>. Aun as\u00ed, las prote\u00ednas no se transforman tan r\u00e1pidamente en tejido adiposo, debido al efecto t\u00e9rmico (la cantidad de energ\u00eda necesaria para digerir, absorber y transportar prote\u00ednas en el organismo) mucho m\u00e1s fuerte que el resultante del procesamiento de carbohidratos y grasas.<\/p>\n<p>Mientras que el 30% de la energ\u00eda resultante del procesamiento de las prote\u00ednas se destina al proceso de digesti\u00f3n, absorci\u00f3n y asimilaci\u00f3n de nutrientes, solo el 8% de la energ\u00eda de los carbohidratos y el 3% de la energ\u00eda de las grasas se destina al mismo objetivo.<\/p>\n<h2>Mitos sobre el consumo de prote\u00ednas<\/h2>\n<p>El complejo papel de estos macronutrientes en el cuerpo ha llevado a la formaci\u00f3n de muchas nociones preconcebidas sobre c\u00f3mo las <strong>prote\u00ednas influyen en el estado f\u00edsico y la salud<\/strong>. Algunos de estos mitos se pueden encontrar a continuaci\u00f3n: Los suplementos de prote\u00ednas son obligatorios para los deportistas Los suplementos de prote\u00ednas han ganado mucha popularidad en los \u00faltimos a\u00f1os, dirigidos a personas que quieren moldear los m\u00fasculos de su cuerpo a trav\u00e9s del deporte.<\/p>\n<p>Aun as\u00ed, se pueden reemplazar f\u00e1cilmente con fuentes naturales de prote\u00edna, como<\/p>\n<ul>\n<li>2 huevos duros 12 g de prote\u00edna;<\/li>\n<li>170 g de salm\u00f3n 34 g de prote\u00edna;<\/li>\n<li>1 taza de quinua cocida 8 gramos de prote\u00edna;<\/li>\n<li>28 g de almendras 6 g de prote\u00edna;<\/li>\n<li>1 taza de leche desnatada 8 g de prote\u00edna;<\/li>\n<li>1 taza de avena 6 g de prote\u00edna;<\/li>\n<li>150 g de queso telemea 14 g de prote\u00edna;<\/li>\n<li>1 taza de lentejas cocidas 18 g de prote\u00edna, solo las prote\u00ednas animales est\u00e1n completas<\/li>\n<\/ul>\n<p><strong>Una prote\u00edna completa es fuente de todos los amino\u00e1cidos esenciales que el organismo necesita<\/strong>. La prote\u00edna de la carne vacuna, por ejemplo, consta de una cadena de diferentes amino\u00e1cidos, de los cuales 12 pueden ser producidos por el cuerpo (los otros 9, amino\u00e1cidos esenciales, deben complementarse con otra fuente de alimento). <strong>Prote\u00ednas de origen vegetal, como la soja, la quinua, el c\u00e1\u00f1amo, la espirulina o el amaranto, son completos y no carecen de amino\u00e1cidos clave<\/strong>, como es el caso de muchas fuentes animales de prote\u00edna.<\/p>\n<p>La sobredosis de prote\u00ednas aporta importantes beneficios a los m\u00fasculos equivocados, dicen los investigadores. Un estudio publicado en el Journal of the American Dietetic Association mostr\u00f3 que consumir m\u00e1s de 30 gramos de prote\u00edna en una sola comida ya no intensifica la estimulaci\u00f3n de la s\u00edntesis de prote\u00ednas en el m\u00fasculo. <strong>El exceso de prote\u00edna puede convertirse eventualmente en dep\u00f3sitos de grasa<\/strong>.<\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;103&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;204&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;4.3&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Valora el articulo&quot;,&quot;legend&quot;:&quot;4.3\\\/5 - (204 votos)&quot;,&quot;size&quot;:&quot;22&quot;,&quot;width&quot;:&quot;113.6&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 113.6px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 17.6px;\">\n            4.3\/5 - (204 votos)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>La prote\u00edna tambi\u00e9n contribuye a la sensaci\u00f3n de saciedad y act\u00faa como un combustible adicional para el cuerpo en la producci\u00f3n de energ\u00eda, junto con los carbohidratos y las grasas. Por tanto, estos nutrientes son &#8230; <a title=\"Todo sobre las prote\u00ednas\" class=\"read-more\" href=\"https:\/\/www.lifepronutrition.com\/blog\/proteinas\/todo-sobre-las-prote%C3%ADnas\/\" aria-label=\"M\u00e1s en Todo sobre las prote\u00ednas\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":104,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[7],"tags":[],"ppma_author":[366],"class_list":["post-103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-proteinas","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33","no-featured-image-padding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Todo sobre las prote\u00ednas - Blog Life Pro Nutrition<\/title>\n<meta name=\"description\" content=\"Todo sobre: Todo sobre las prote\u00ednas \u2714 Aqui est\u00e1 toda la informaci\u00f3n importante que estabas buscando. 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