{"id":357626,"date":"2022-10-27T10:30:57","date_gmt":"2022-10-27T10:30:57","guid":{"rendered":"https:\/\/servicesforpharmacies.com\/?p=357626"},"modified":"2022-12-04T11:50:42","modified_gmt":"2022-12-04T11:50:42","slug":"proteini","status":"publish","type":"post","link":"https:\/\/servicesforpharmacies.com\/si\/proteini\/","title":{"rendered":"Proteini"},"content":{"rendered":"\n<p><strong>Proteini oziroma beljakovine<\/strong> so sestavljene iz <strong>aminokislin<\/strong>, ki so <strong>gradniki<\/strong> <strong>beljakovin<\/strong>. Aminokisline so tiste, ki dolo\u010dajo strukturo in delovanje beljakovin. <strong>Poleg tega, da pomagajo graditi celice in popravljati tkiva<\/strong>, aminokisline tvorijo tudi protitelesa in prena\u0161ajo kisik po telesu. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-aminokisline-potrebne-za-rast-las\">Aminokisline potrebne za rast las<\/h2>\n\n\n\n<p>Ugotovljeno je bilo, da so <strong>za rast las<\/strong> <strong>bistvene naslednje aminokisline<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>lizin<\/strong>: podpira sintezo kolagena kot obnovitvena aminokislina<\/li><li><strong>metionin<\/strong>: pomaga pri nastajanju predkolagena, ki se razvije v kolagen<\/li><li><strong>cistein<\/strong>: z zagotavljanjem \u017evepla lasnim celicam izbolj\u0161a mo\u010d, elasti\u010dnost in strukturo las.<\/li><li><strong>arginin<\/strong>: podpira prekrvavitev lasnih me\u0161i\u010dkov.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"820\" height=\"462\" src=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Proteins-in-hair-structure.jpg\" alt=\"\" class=\"wp-image-370834\" srcset=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Proteins-in-hair-structure.jpg 820w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Proteins-in-hair-structure-300x169.jpg 300w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Proteins-in-hair-structure-768x433.jpg 768w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Proteins-in-hair-structure-89x50.jpg 89w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<p><strong>Zdravje las<\/strong> je pomembno za mnoge ljudi. <strong>Hrana<\/strong> z <strong>visoko<\/strong> <strong>hranilno<\/strong> <strong>vrednostjo<\/strong>, kot so <strong>jajca<\/strong>, <strong>zelenolistna<\/strong> <strong>zelenjava<\/strong> in <strong>mastne<\/strong> <strong>ribe<\/strong>, je dobra za <strong>rast<\/strong> <strong>las<\/strong>. <strong>Pomanjkanje hranil<\/strong> lahko vpliva na <a href=\"https:\/\/servicesforpharmacies.com\/si\/\" target=\"_blank\" rel=\"noreferrer noopener\">zdravje va\u0161ih las<\/a>.<\/p>\n\n\n\n<p><strong>Hitrost rasti in zdravje<\/strong> pa sta odvisna od <strong>\u0161tevilnih<\/strong> <strong>dejavnikov<\/strong>, vklju\u010dno s starostjo, splo\u0161nim zdravjem, genetiko, izpostavljenostjo okolju, zdravili in prehrano. Nekaterih dejavnikov, kot sta starost in genetika, morda ne boste mogli spremeniti, vendar pa je va\u0161a prehrana nekaj, na kar lahko vplivate.<\/p>\n\n\n\n<p><strong>Na cikel rasti lasnih korenin <\/strong>in<strong> obnavljanje celic <\/strong>vplivajo<strong> vitamini in minerali<\/strong> v hrani. <strong>Izpadanje las<\/strong> je lahko <strong>posledica prehrane<\/strong>, v kateri primanjkuje pravih hranilnih snovi. Ugotovljeno je bilo, da pomanjkanje vitaminov B12 in D, biotina, riboflavina, \u017eeleza in drugih hranil lahko prispeva k izpadanju las. <a href=\"http:\/\/ncbi.nlm.nih.gov\/pmc\/articles\/PMC6380979\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u2192<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-prehranski-dejavniki-in-izpadanje-las\">Prehranski dejavniki in izpadanje las<\/h2>\n\n\n\n<p><strong>Uravnote\u017eena prehrana<\/strong>, <strong>bogata<\/strong> z <strong>proteini<\/strong>, <strong>vitamini<\/strong> in <strong>minerali<\/strong>, lahko spodbudi rast las, zlasti \u010de vam lasje izpadajo zaradi slabe prehrane. Povezavo med mikrohranili in izpadanjem las je treba \u0161e podrobneje raziskati, vendar na vas je, da poskrbite, da boste u\u017eivali <strong>prehrano, bogato s hranili, ki spodbujajo rast las.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"820\" height=\"462\" src=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Keratin.jpg\" alt=\"\" class=\"wp-image-370845\" srcset=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Keratin.jpg 820w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Keratin-300x169.jpg 300w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Keratin-768x433.jpg 768w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Keratin-89x50.jpg 89w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<p>V znanstvenem svetu so <strong>aminokisline<\/strong> znane kot &#8220;<strong>gradniki<\/strong>&#8221; <strong>beljakovin<\/strong>. Pomagajo telesu pri izvajanju njegovih funkcij. <strong>Aminokisline<\/strong> (kot sta <strong>cistein<\/strong> in <strong>L-lizin<\/strong>) imajo pomembno vlogo pri ohranjanju <strong>zdravja va\u0161ih las<\/strong>. Vendar vam jih ni treba jemati v obliki prehranskih dopolnil. <strong>Z zdravo prehrano<\/strong> bi morali dobiti <strong>dovolj<\/strong> <strong>aminokislin<\/strong>. <strong>Najbolj\u0161i viri <\/strong>so<strong> ribe, jajca, semena in ore\u0161\u010dki, skuta, polnozrnata \u017eita <\/strong>in<strong> meso<\/strong>.<\/p>\n\n\n\n<p>Tukaj je nekaj najpomembnej\u0161ih <strong>proteinov, aminokislin, mineralov in vitaminov<\/strong> za va\u0161e lase in ko\u017eo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-biotin\">Biotin<\/h2>\n\n\n\n<p>Ker je <strong>biotin (vitamin B7)<\/strong> nujen za <strong>proizvodnjo keratina<\/strong>, se dodatki z biotinom pogosto tr\u017eijo za rast las. Pokazalo se je, da lahko ljudem s pomanjkanjem biotina koristi u\u017eivanje dodatne koli\u010dine biotina. Obstajajo \u0161tevilna \u017eivila, ki vsebujejo biotin v majhnih koli\u010dinah. <strong>Pomanjkanje biotina<\/strong> zaradi nose\u010dnosti, dolgotrajnega hranjenja po cevki, podhranjenosti ali hitre izgube telesne te\u017ee lahko prepre\u010dimo in zdravimo z biotinom. Za zdravljenje izpadanja las in krhkih nohtov, seboroi\u010dnega dermatitisa pri dojen\u010dkih, sladkorne bolezni in blage depresije se uporablja peroralno.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"820\" height=\"462\" src=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Biotin.jpg\" alt=\"\" class=\"wp-image-370856\" srcset=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Biotin.jpg 820w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Biotin-300x169.jpg 300w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Biotin-768x433.jpg 768w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Biotin-89x50.jpg 89w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-keratin\">Keratin<\/h2>\n\n\n\n<p><strong>Beljakovino keratin<\/strong> najdemo v zgornjih plasteh <strong>ko\u017ee, las in nohtov<\/strong>. S tretmaji s keratinom so lasje mo\u010dnej\u0161i in se redkeje lomijo, saj se izgubljeni keratin v lasi\u0161\u010du obnovi. Prameni se redkeje lomijo, zato lahko nekateri ljudje podalj\u0161ajo rast las. Keratin je zaradi visoke vsebnosti \u017evepla nenavaden, saj ve\u010dino \u017evepla vsebuje aminokislina cistin (L-Cys).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-cistin\">Cistin<\/h2>\n\n\n\n<p><strong>Keratin \u010dlove\u0161kih las<\/strong> vsebuje ve\u010d <strong>cistina (L-Cys) <\/strong>kot kateri koli drugi protein. Lasje so sestavljeni iz keratina, beljakovine, ki vsebuje veliko cistina. Disulfidne vezi cistina navzkri\u017eno povezujejo sosednje beljakovinske verige v strukturi lasnih vlaken, kar daje lasem mehansko trdnost. <strong>Me\u0161anice, obogatene s cistinom, krepijo lase.<\/strong> Disulfidni mosti\u010dki, ki jih tvori cistin, dajejo keratinu trdnost in togost.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-lizin\">Lizin<\/h2>\n\n\n\n<p>Tudi <strong>lizin (L-lizin)<\/strong> ima pomembno vlogo pri <strong>izpadanju las<\/strong>. V odprti \u0161tudiji z dvojno slepimi podatki se je na zdravljenje z lizinom in \u017eelezom odzval velik dele\u017e \u017eensk s pove\u010danim izpadanjem las. <strong>Lizin<\/strong> kot &#8220;<strong>gradnik<\/strong>&#8221; pomaga <strong>graditi mi\u0161ice<\/strong> s prehranskimi beljakovinami. Poleg tega z izbolj\u0161anjem <strong>absorpcije kalcija<\/strong> spodbuja zdravje kosti. Ugotovljeno je bilo, da ima lahko <strong>L-lizin<\/strong>, esencialna aminokislina, ki lahko prispeva k <strong>absorpciji \u017eeleza in cinka<\/strong>, pomembno vlogo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-zelezo\">\u017delezo<\/h2>\n\n\n\n<p><strong>\u017delezo<\/strong> je klju\u010dno hranilo za <strong>tvorbo krvi<\/strong>, njegova nizka raven pa je povezana z i<strong>zpadanjem las<\/strong>. <strong>\u010ce vam izpadajo lasje, vam morda primanjkuje \u017eeleza<\/strong>. \u010ceprav razlog za to ni jasen, poskrbite, da boste <strong>u\u017eivali veliko \u017eivil, bogatih z \u017eelezom<\/strong>, kot so <strong>meso<\/strong>, <strong>ribe<\/strong>, <strong>perutnina<\/strong>, <strong>tofu<\/strong>, <strong>brokoli<\/strong> in \u0161tevilne <strong>zelene<\/strong> <strong>rastline<\/strong>. Raziskave v zadnjih 40 letih ka\u017eejo, da je pomanjkanje \u017eeleza veliko tesneje povezano z izpadanjem las, kot se ve\u010dina zdravnikov zaveda. <strong>To je lahko klju\u010d do obnovitve rasti las<\/strong>. Protein, imenovan feritin, je pomembna za shranjevanje \u017eeleza. Na splo\u0161no velja, da manj ko je feritina v krvi, manj \u017eeleza telo shrani.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-cink\">Cink<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"820\" height=\"462\" src=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Zinc.jpg\" alt=\"\" class=\"wp-image-370878\" srcset=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Zinc.jpg 820w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Zinc-300x169.jpg 300w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Zinc-768x433.jpg 768w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Zinc-89x50.jpg 89w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<p><strong>Cink<\/strong> je bistvena sestavina ve\u010dine <strong>biolo\u0161kih procesov<\/strong>, zato ne presene\u010da, da <strong>krepi me\u0161i\u010dke<\/strong> pod lasi\u0161\u010dem, ki <strong>negujejo lase<\/strong>. Cink se v telesu ne more shraniti, zato ga morate u\u017eivati vsak dan. Obstaja nekaj dokazov, da lahko dodatki s cinkom pomagajo pri izpadanju las, \u010de je njegova raven nizka. <strong>V procesu rasti in obnavljanja lasnega tkiva ima cink klju\u010dno vlogo<\/strong>. Poleg tega, da skrbi za zdravje lasnih me\u0161i\u010dkov, skrbi tudi za delovanje oljnih \u017elez.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-selen\">Selen<\/h2>\n\n\n\n<p><strong>Selen je hranilo<\/strong>, ki ga najdemo v nekaterih dodatkih <strong>za rast las<\/strong>. Poleg tega, da skrbi za <strong>zdravje lasnih me\u0161i\u010dkov, pomaga telesu v boju proti toksinom,<\/strong> ki ste jim izpostavljeni (na primer zaradi kajenja ali ne\u010distega zraka). \u010ceprav podgane in mi\u0161i z nizko vsebnostjo selena izgubijo dlako, to pri ljudeh ni dokazano. <strong>Ravno nasprotno lahko prevelika koli\u010dina selena povzro\u010di izpadanje las in te\u017eave s spominom. Obstaja povezava med izpadanjem las in nekaterimi hranilnimi snovmi (kot so selen, vitamin A in vitamin E).<\/strong> <a href=\"http:\/\/aad.org\/public\/diseases\/hair-loss\/treatment\/tips\" target=\"_blank\" rel=\"noreferrer noopener\">\u2192<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-zivila-bogata-z-proteini-za-zdrave-lase-in-kozo\">\u017divila, bogata z proteini, za zdrave lase in ko\u017eo<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-jajca\">Jajca<\/h2>\n\n\n\n<p><strong>Beljakovine iz jajc<\/strong> so pomembne za <strong>prepre\u010devanje<\/strong> <strong>izpadanja<\/strong> <strong>las<\/strong>. <strong>Prehrana z nizko vsebnostjo proteinov lahko povzro\u010di izpadanje las in zmanj\u0161a njihovo rast<\/strong>, saj rast las preide v fazo mirovanja. V jajcih je tudi <strong>vitamin B7<\/strong>, <strong>imenovan biotin<\/strong>, ki je pomemben za <strong>zdravje las, ko\u017ee<\/strong> in <strong>nohtov<\/strong>. Da bi lasje rasli, je nujno u\u017eivati dovolj beljakovin. Lasni me\u0161i\u010dki so v veliki meri sestavljeni iz beljakovin. Dokazano je, da prehrana z nizko vsebnostjo beljakovin povzro\u010da izpadanje las.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"820\" height=\"462\" src=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Eggs.jpg\" alt=\"\" class=\"wp-image-370900\" srcset=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Eggs.jpg 820w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Eggs-300x169.jpg 300w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Eggs-768x433.jpg 768w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Eggs-89x50.jpg 89w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<p>V <strong>jajcih<\/strong> so tudi <strong>druga<\/strong> <strong>hranila<\/strong>, ki so koristna za lase, vklju\u010dno s <strong>cinkom in selenom<\/strong>. Zato so ena najbolj\u0161ih \u017eivil za optimalno <strong>zdravje las<\/strong>. Beljakovine so <strong>bistvena sestavina<\/strong> lasnih me\u0161i\u010dkov, ki spodbujajo <strong>rast las<\/strong>. \u0160tevilne \u0161tudije so pokazale, da je pomanjkanje proteinov v prehrani povezano z izpadanjem las. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28243487\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u2192<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-jagodicevje\">Jagodi\u010devje<\/h2>\n\n\n\n<p><strong>Rast las je odvisna od sadja, zlasti kislega<\/strong>. <strong>Antioksidanti in vitamini, ki jih najdemo v jagodi\u010devju, prispevajo k sijo\u010dim in mo\u010dnej\u0161im lasem,<\/strong> je pokazala nedavna \u0161tudija. <strong>Glede mo\u010di hranil<\/strong> se s tem <strong>super sade\u017eem <\/strong>ne more primerjati nobeno drugo sadje. Ker ima <strong>vitamin B6<\/strong> pomembno vlogo pri presnovi <strong>proteinov<\/strong>, jagodi\u010devje podpira <strong>zdravo rast las.<\/strong> Poleg tega vitamin B6 zagotavlja, da imajo lasne celice dostop do aminokislin (gradnikov beljakovin).<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"820\" height=\"462\" src=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Berries.jpg\" alt=\"\" class=\"wp-image-370889\" srcset=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Berries.jpg 820w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Berries-300x169.jpg 300w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Berries-768x433.jpg 768w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Berries-89x50.jpg 89w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<p><strong>Jagodi\u010devje<\/strong> vsebuje koristne <strong>spojine in vitamine<\/strong>, ki lahko podpirajo <strong>rast las<\/strong>. V tej skupini je veliko antioksidantov, vklju\u010dno z vitaminom C. Antioksidanti \u0161\u010ditijo lasne me\u0161i\u010dke pred po\u0161kodbami zaradi prostih radikalov. Te molekule so naravno prisotne v telesu in okolju. Na primer, 1 skodelica (144 gramov) jagod vsebuje 85 miligramov vitamina C ali do 113 % dnevnih potreb. <strong>Vitamin C spodbuja tudi nastajanje kolagena, proteina, ki prepre\u010duje krhkost in lomljenje las.<\/strong>  <a href=\"http:\/\/pubmed.ncbi.nlm.nih.gov\/34694676\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u2192<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-mastne-ribe\">Mastne ribe<\/h2>\n\n\n\n<p><strong>Losos, sled in sku\u0161a so mastne ribe, bogate s hranilnimi snovmi, ki lahko spodbujajo rast las.<\/strong> <strong>Omega-3 ma\u0161\u010dobne kisline,<\/strong> ki jih najdemo v njih, so bile v ve\u010d \u0161tudijah povezane z rastjo las. <strong>Beljakovine<\/strong>, <strong>selen<\/strong>, <strong>vitamin D3 <\/strong>in <strong>vitamini skupine B<\/strong> so hranila, ki jih najdemo v mastnih ribah in lahko pripomorejo k <strong>mo\u010dnim in zdravim lasem<\/strong>. Jemanje dodatka, ki vsebuje ma\u0161\u010dobne kisline omega-3 in omega-6 ter antioksidante, je zmanj\u0161alo izpadanje las in pove\u010dalo gostoto las pri 120 \u017eenskah. <a href=\"http:\/\/ncbi.nlm.nih.gov\/pubmed\/25573272\" target=\"_blank\" rel=\"noreferrer noopener\">\u2192<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"820\" height=\"462\" src=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Fatty-fish.jpg\" alt=\"\" class=\"wp-image-370911\" srcset=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Fatty-fish.jpg 820w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Fatty-fish-300x169.jpg 300w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Fatty-fish-768x433.jpg 768w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Fatty-fish-89x50.jpg 89w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<p><strong>Najbolj\u0161i vir beljakovin so proteini mastnih rib<\/strong>. Poleg visoke vsebnosti beljakovin ribe ne vsebujejo ogljikovih hidratov. Poleg tega, da vam pomagajo pri huj\u0161anju, so koristne tudi pri odpravljanju \u017eelje po sladkorju in \u0161krobu, ko ste na dieti z nizko vsebnostjo ogljikovih hidratov. Razmislite o vklju\u010ditvi rib v svoj na\u010drt zdravega prehranjevanja, \u010de \u0161e niso del tega na\u010drta. Ribe so lahko dober na\u010din za dodajanje proteinov v va\u0161o prehrano in hkrati za izbolj\u0161anje va\u0161ega zdravja. Ribe so beljakovine z nizko vsebnostjo ma\u0161\u010dob in omega-3, zato so med najbolj zdravimi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ostrige\">Ostrige<\/h2>\n\n\n\n<p><strong>Ostrige vsebujejo 9 gramov proteinov<\/strong> na 3,5 un\u010de (100 gramov), zato so odli\u010den vir beljakovin. Poleg tega <strong>zagotavljajo vseh devet esencialnih aminokislin<\/strong>, ki jih telo potrebuje. Mehku\u017eci so tudi dober <strong>vir ma\u0161\u010dobnih kislin omega-3<\/strong>, dru\u017eine polinenasi\u010denih ma\u0161\u010dob, ki imajo v telesu \u0161tevilne pomembne funkcije, kot so pomo\u010d pri zdravju srca in mo\u017eganov, za\u0161\u010dita pred sladkorno boleznijo tipa 2 in uravnavanje vnetij.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"820\" height=\"462\" src=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Oysters.jpg\" alt=\"\" class=\"wp-image-370867\" srcset=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Oysters.jpg 820w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Oysters-300x169.jpg 300w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Oysters-768x433.jpg 768w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Oysters-89x50.jpg 89w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<p><strong>Malo je \u017eivil, v katerih lahko dobite ve\u010d cinka kot v ostrigah<\/strong>. Srednje velika ostriga zagotavlja do 96 % dnevne potrebe po cinku za \u017eensko in 75 % dnevne potrebe po cinku za mo\u0161kega. V ciklu obnove in rasti las ima cink klju\u010dno vlogo. Pomanjkanje cinka v prehrani lahko privede do telogenega izpadanja las, ki je pogosta, vendar reverzibilna oblika izpadanja las. <strong>Glede na \u0161tudije lahko dodatki cinka prepre\u010dijo izpadanje las zaradi pomanjkanja cinka<\/strong>. <a href=\"http:\/\/ncbi.nlm.nih.gov\/pmc\/articles\/PMC5315033\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u2192<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-orescki\">Ore\u0161\u010dki<\/h2>\n\n\n\n<p><strong>Ore\u0161\u010dki so dober vir rastlinskih beljakovin.<\/strong> Poleg tega, da so priro\u010den prigrizek, jih lahko dodamo \u0161tevilnim jedem in tako pove\u010damo vsebnost beljakovin. Z <strong>u\u017eivanjem ore\u0161\u010dkov<\/strong> lahko <strong>zadovoljite<\/strong> svoje <strong>potrebe<\/strong> po <strong>proteinih<\/strong>, ki so bistvene za <strong>izgradnjo kosti, mi\u0161ic in ko\u017ee<\/strong>. Poleg tega pove\u010dajo ob\u010dutek sitosti, kar vam pomaga, da ostanete polni energije in zadovoljni.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"820\" height=\"462\" src=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Nuts.jpg\" alt=\"\" class=\"wp-image-370922\" srcset=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Nuts.jpg 820w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Nuts-300x169.jpg 300w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Nuts-768x433.jpg 768w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Nuts-89x50.jpg 89w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<p><strong>V ore\u0161\u010dkih najdemo \u0161tevilna hranila, ki prispevajo k rasti las<\/strong>. Ena un\u010da (28 gramov) mandljev namre\u010d zagotavlja 48 % dnevnih potreb po <strong>vitaminu E<\/strong>. Poleg tega vsebujejo razli\u010dne <strong>vitamine skupine B, cink in esencialne ma\u0161\u010dobne kisline<\/strong>. Izpadanje las je povezano s pomanjkanjem katerega koli od teh hranil. Z ore\u0161\u010dki so povezane tudi \u0161tevilne druge koristi za zdravje, vklju\u010dno z zmanj\u0161anjem vnetij in tveganja za nastanek sr\u010dnih bolezni. <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/jocd.12127\" target=\"_blank\" rel=\"noreferrer noopener\">\u2192<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fizol\">Fi\u017eol<\/h2>\n\n\n\n<p><strong>Fi\u017eol je odli\u010den rastlinski vir beljakovin, ki so bistvene za rast las. Vsebnost proteinov v fi\u017eolu je od 21 do 25 odstotkov te\u017ee<\/strong>, kar je veliko ve\u010d kot v drugih rastlinskih beljakovinah. Poleg tega je fi\u017eol poceni, zato ga lahko vklju\u010dite v svojo prehrano kot poceni na\u010din u\u017eivanja \u017eivil z visoko vsebnostjo hranilnih snovi in beljakovin. <strong>Med aminokislinami v fi\u017eolu je tudi aminokislina lizin, ki jo telo uporablja za izdelavo las, ko\u017ee, mi\u0161ic, kosti in krvi.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"820\" height=\"462\" src=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Beans.jpg\" alt=\"\" class=\"wp-image-370933\" srcset=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Beans.jpg 820w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Beans-300x169.jpg 300w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Beans-768x433.jpg 768w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Beans-89x50.jpg 89w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<p><strong>Tako kot ostrige tudi fi\u017eol vsebuje cink, ki pomaga pri rasti in obnovi las.<\/strong> V samo 3,5 un\u010de (100 gramov) \u010drnega fi\u017eola je 14 % dnevnih potreb \u017eensk po cinku, pri mo\u0161kih pa 10 %.<strong> Poleg tega je bogat s folati, biotinom in \u017eelezom, ki so bistvena hranila za zdrave lase.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-soja\">Soja<\/h2>\n\n\n\n<p><strong>Soja zagotavlja visokokakovostne beljakovine<\/strong>, ki jih ve\u010dina drugih stro\u010dnic nima, zato je idealen vir beljakovin za vegetarijance. Glicinin in konglicinin predstavljata pribli\u017eno 80 % vsebnosti beljakovin v soji. Obstaja veliko oblik soje, vsaka z razli\u010dnimi hranilnimi snovmi in koristnimi u\u010dinki na zdravje.<\/p>\n\n\n\n<p><strong>Soja vsebuje beljakovine<\/strong> in <strong>vlaknine<\/strong> ter <strong>vitamine<\/strong>, <strong>minerale<\/strong> in <strong>aminokisline<\/strong>. Vsebuje malo holesterola in nekaj nenasi\u010denih ma\u0161\u010dob. Raziskovalci so ugotovili, da soja vsebuje spojine, ki pospe\u0161ujejo rast las. Med temi spojinami je spermidin, ki ga je v soji veliko. V \u0161tudiji, v kateri je sodelovalo 100 ljudi, so prehranska dopolnila, ki vsebujejo spermidin, podalj\u0161ala anagensko fazo rasti las. \u010cim dlje je lasni me\u0161i\u010dek v anageni fazi, tem dlje raste. <a href=\"http:\/\/ncbi.nlm.nih.gov\/pubmed\/29214104\" target=\"_blank\" rel=\"noreferrer noopener\">\u2192<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-meso\">Meso<\/h2>\n\n\n\n<p><strong>Proteini iz mesa<\/strong> so pomemben vir prehrane za ljudi. Z <strong>beljakovinami bogata \u017eivila<\/strong>, kot so <strong>meso, perutnina, ribe, jajca in mle\u010dni izdelki, vsebujejo popolne beljakovine, <\/strong>medtem<strong> ko v sadju, zelenjavi, \u017eitih, ore\u0161\u010dkih in semenih manjka ena <\/strong>ali<strong> ve\u010d esencialnih aminokislin.<\/strong> Vendar je treba opozoriti, da je preveliko u\u017eivanje rde\u010dega mesa, zlasti predelanega rde\u010dega mesa, povezano z boleznimi srca in o\u017eilja, rakom debelega \u010drevesa in danke ter sladkorno boleznijo tipa 2.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"820\" height=\"462\" src=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Meet.jpg\" alt=\"\" class=\"wp-image-370944\" srcset=\"https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Meet.jpg 820w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Meet-300x169.jpg 300w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Meet-768x433.jpg 768w, https:\/\/servicesforpharmacies.com\/wp-content\/uploads\/2022\/10\/Meet-89x50.jpg 89w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<p><strong>Meso je pomemben<\/strong> del prehrane \u0161tevilnih ljudi in <strong>vsebuje hranila<\/strong>, ki lahko pospe\u0161ijo <strong>rast las<\/strong>. Lasni me\u0161i\u010dki se obnavljajo in krepijo s pomo\u010djo beljakovin v mesu. <strong>Zlasti rde\u010de meso je bogato z vrsto \u017eeleza, ki se zlahka absorbira<\/strong>. Ta mineral med drugim pomaga pri dovajanju kisika do telesnih celic, vklju\u010dno z lasnimi me\u0161i\u010dki. <a href=\"http:\/\/pubmed.ncbi.nlm.nih.gov\/28129536\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u2192<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-zakljucek\">Zaklju\u010dek<\/h2>\n\n\n\n<p><strong>Na zdravje va\u0161ih las lahko vpliva to, kar jeste.<\/strong> Vitamini A, C, D in E, cink, vitamini skupine B, \u017eelezo, biotin, beljakovine in esencialne ma\u0161\u010dobne kisline lahko upo\u010dasnijo rast las ali celo povzro\u010dijo njihovo izpadanje, \u010de jih ne u\u017eivate dovolj. Dobra novica je, da lahko z odpravljanjem pomanjkanja katerega koli od teh hranil pospe\u0161ite rast las in odpravite izpadanje las. Poskrbite, da bo va\u0161a prehrana vsebovala \u010dimve\u010d teh \u017eivil.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-preberite-se\">Preberite \u0161e<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/servicesforpharmacies.com\/si\/alopecija\/\" target=\"_blank\" rel=\"noreferrer noopener\">Alopecija<\/a><\/li><li><a href=\"https:\/\/servicesforpharmacies.com\/si\/dermatitis\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dermatitis<\/a><\/li><li><a href=\"https:\/\/servicesforpharmacies.com\/si\/izpadanje-las\/\" target=\"_blank\" rel=\"noreferrer noopener\">Izpadanje las<\/a><\/li><li><a href=\"https:\/\/servicesforpharmacies.com\/si\/ekcem\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ekcem<\/a><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-viri\">Viri<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/foods-for-hair-growth\">https:\/\/www.healthline.com\/nutrition\/foods-for-hair-growth<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.thezoereport.com\/beauty\/amino-acid-benefits-for-hair\">https:\/\/www.thezoereport.com\/beauty\/amino-acid-benefits-for-hair<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.webmd.com\/beauty\/features\/keratin-hair-straightening-treatments\">https:\/\/www.webmd.com\/beauty\/features\/keratin-hair-straightening-treatments<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.rxlist.com\/keratin\/definition.htm\">https:\/\/www.rxlist.com\/keratin\/definition.htm<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.webmd.com\/skin-problems-and-treatments\/hair-loss\/news\/20060516\/hair-loss-may-be-iron-deficiency\">https:\/\/www.webmd.com\/skin-problems-and-treatments\/hair-loss\/news\/20060516\/hair-loss-may-be-iron-deficiency<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/best-vitamins-hair-growth\">https:\/\/www.healthline.com\/nutrition\/best-vitamins-hair-growth<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.aad.org\/public\/diseases\/hair-loss\/treatment\/tips\">https:\/\/www.aad.org\/public\/diseases\/hair-loss\/treatment\/tips<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Proteini oziroma beljakovine so sestavljene iz aminokislin, ki so gradniki beljakovin. Aminokisline so tiste, ki dolo\u010dajo strukturo in delovanje beljakovin. Poleg tega, da pomagajo graditi celice in popravljati tkiva, aminokisline tvorijo tudi protitelesa in prena\u0161ajo kisik po telesu. Aminokisline potrebne za rast las Ugotovljeno je bilo, da so za rast las bistvene naslednje aminokisline: lizin:&hellip;<\/p>\n","protected":false},"author":1,"featured_media":370823,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[215],"tags":[],"class_list":["post-357626","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.9 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Proteini | So aminokisline in s tem proteini nujni za rast las?<\/title>\n<meta name=\"description\" content=\"Zdravje las je pomembno za mnoge ljudi. 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