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Die Artikel haben eine sehr gute Qualität und sind gut verträglich!
Wir haben 6 Ergebnisse für Ihre aktuelle Auswahl
Proteine sind Moleküle innerhalb des Körpers, die sich aus Aminosäuren zusammensetzen. Sie werden umgangssprachlich auch als Eiweiß bezeichnet.
Im Zuge der Verdauung werden die mit der Nahrung aufgenommenen Proteine in Aminosäuren aufgespalten. Daraus können dann neue Proteine zusammengesetzt werden.
Als wichtiger Bestandteil jeder Zelle machen Proteine oft mehr als die Hälfte des Trockengewichts einer Zelle aus. Muskeln, Herz, Gehirn, Haut und Haare bestehen überwiegend aus Proteinen.
Proteine erfüllen innerhalb des Körpers wichtige Funktionen. Beispielsweise sind sie ein unverzichtbarer Bestandteil des Immunsystems, da sie sie als Antikörper dienen.
Eine Untergruppe der Proteine sind Collagene, die der Haut Struktur verleihen. Auch für den Sauerstofftransport im Blut, die Blutgerinnung, das Zusammenziehen der Muskeln und vieles mehr sind Proteine verantwortlich.
Ein Proteinmangel kann sich beispielsweise in Muskelschwäche, Haarausfall oder Wachstumsstörungen äußern. In Extremfällen, die in Europa glücklicherweise extrem selten sind, kommt es zur Bildung von Hungerödemen. Dabei handelt es sich um Wassereinlagerungen, die vor allem am Bauch auftreten und zu dem charakteristischen „Hungerbauch“ führen.
Die Deutsche Gesellschaft für Ernährung (DGE) empfiehlt für Erwachsene die Aufnahme von 0,8 Gramm Eiweiß pro Kilogramm Körpergewicht. Bei Schwangeren, Kindern und Jugendlichen ist dieser Bedarf erhöht.[1]
Als besonders eiweißhaltige Lebensmittel werden unter anderem Eier, Fleisch und Fisch angesehen. Die lange Zeit vorherrschende Meinung, dass tierische Proteine grundsätzlich besser verarbeitet werden können als pflanzliche, ist aber inzwischen wiederlegt.
Entscheidend für die Verwertung ist vor allem der Anteil der jeweiligen Aminosäuren. Veganer können sich besonders über Hülsenfrüchte und Nüsse die benötigten Proteine holen.
Wer Muskelaufbau betreiben möchte, greift unter Umständen zu proteinreicher Nahrung: „Für Leistungsorientierte aus dem Ausdauer- wie auch aus dem Kraftsportbereich kann je nach Trainingsdauer und Intensität eine erhöhte Proteinzufuhr von 1,2-1,6 g/kg Körpergewicht in Bezug auf Muskelkraft bzw. Muskelmasse sowie Muskelregeneration von Vorteil sein.“ (deutsche-apotheker-zeitung.de)[2]
Diese Empfehlung lässt sich allerdings nicht einfach auf alle Sportarten und Sportler übertragen. Es kommt auch darauf an, ob der Muskelaufbau oder der Muskelerhalt im Fokus stehen. Ausdauersportler sind z.B. manchmal eher auf Kohlenhydrate als auf Proteine angewiesen. Bei ihnen könnten die wesentlich niedrigeren DGE-Empfehlungen im Einzelfall ausreichen.