{"id":168250,"date":"2021-08-09T10:00:00","date_gmt":"2021-08-09T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/"},"modified":"2024-05-26T13:43:07","modified_gmt":"2024-05-26T11:43:07","slug":"magnezium-muze-zpusobit-bolesti-svalu-a-krece","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/","title":{"rendered":"K\u0159e\u010de, \u00fanava, podr\u00e1\u017ed\u011bnost nebo sp\u00e1nek. Na co dal\u0161\u00edho m\u00e1 ho\u0159\u010d\u00edk vliv?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#Co_je_vlastne_ten_horcik_zac_a_jaka_je_jeho_funkce_v_tele\" title=\"Co je vlastn\u011b ten ho\u0159\u010d\u00edk za\u010d a jak\u00e1 je jeho funkce v t\u011ble?\">Co je vlastn\u011b ten ho\u0159\u010d\u00edk za\u010d a jak\u00e1 je jeho funkce v t\u011ble?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#Mame_nedostatek_horciku\" title=\"M\u00e1me nedostatek ho\u0159\u010d\u00edku?\">M\u00e1me nedostatek ho\u0159\u010d\u00edku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#Co_zpusobuje_nedostatek_horciku\" title=\"Co zp\u016fsobuje nedostatek ho\u0159\u010d\u00edku?&nbsp;\">Co zp\u016fsobuje nedostatek ho\u0159\u010d\u00edku?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#Jak_se_muze_nedostatek_horciku_projevit\" title=\"Jak se m\u016f\u017ee nedostatek ho\u0159\u010d\u00edku projevit?\">Jak se m\u016f\u017ee nedostatek ho\u0159\u010d\u00edku projevit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#4_zivotni_oblasti_se_kterymi_vam_muze_dostatecny_prijem_horciku_pomoci\" title=\"4 \u017eivotn\u00ed oblasti, se kter\u00fdmi v\u00e1m m\u016f\u017ee dostate\u010dn\u00fd p\u0159\u00edjem ho\u0159\u010d\u00edku pomoci\">4 \u017eivotn\u00ed oblasti, se kter\u00fdmi v\u00e1m m\u016f\u017ee dostate\u010dn\u00fd p\u0159\u00edjem ho\u0159\u010d\u00edku pomoci<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#1_Horcik_podporuje_sportovni_vykon\" title=\"1. Ho\u0159\u010d\u00edk podporuje sportovn\u00ed v\u00fdkon\">1. Ho\u0159\u010d\u00edk podporuje sportovn\u00ed v\u00fdkon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#2_Horcik_zmirnuje_neprijemne_projevy_PMS\" title=\"2. Ho\u0159\u010d\u00edk zm\u00edr\u0148uje nep\u0159\u00edjemn\u00e9 projevy PMS\">2. Ho\u0159\u010d\u00edk zm\u00edr\u0148uje nep\u0159\u00edjemn\u00e9 projevy PMS<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#3_Horcik_podporuje_spravnou_funkci_psychiky_a_zvladani_stresu\" title=\"3. Ho\u0159\u010d\u00edk podporuje spr\u00e1vnou funkci psychiky a zvl\u00e1d\u00e1n\u00ed stresu&nbsp;\">3. Ho\u0159\u010d\u00edk podporuje spr\u00e1vnou funkci psychiky a zvl\u00e1d\u00e1n\u00ed stresu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#4_Kvalitnejsi_spanek_diky_zklidneni_mysli_i_tela\" title=\"4. Kvalitn\u011bj\u0161\u00ed sp\u00e1nek d\u00edky zklidn\u011bn\u00ed mysli i t\u011bla\">4. Kvalitn\u011bj\u0161\u00ed sp\u00e1nek d\u00edky zklidn\u011bn\u00ed mysli i t\u011bla<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#Co_jist_pro_dostatek_horciku_v_organismu\" title=\"Co j\u00edst pro dostatek ho\u0159\u010d\u00edku v organismu?\">Co j\u00edst pro dostatek ho\u0159\u010d\u00edku v organismu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#Jak_zvysit_prijem_horciku_ze_stravy\" title=\"Jak zv\u00fd\u0161it p\u0159\u00edjem ho\u0159\u010d\u00edku ze stravy?\">Jak zv\u00fd\u0161it p\u0159\u00edjem ho\u0159\u010d\u00edku ze stravy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#Doporucena_denni_davka_horciku\" title=\"Doporu\u010den\u00e1 denn\u00ed d\u00e1vka ho\u0159\u010d\u00edku\">Doporu\u010den\u00e1 denn\u00ed d\u00e1vka ho\u0159\u010d\u00edku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#Jaka_forma_horciku_v_doplncich_stravy_je_nejlepsi\" title=\"Jak\u00e1 forma ho\u0159\u010d\u00edku v dopl\u0148c\u00edch stravy je nejlep\u0161\u00ed?&nbsp;\">Jak\u00e1 forma ho\u0159\u010d\u00edku v dopl\u0148c\u00edch stravy je nejlep\u0161\u00ed?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#Cemu_vsemu_tak_horcik_napomaha\" title=\"\u010cemu v\u0161emu tak ho\u0159\u010d\u00edk napom\u00e1h\u00e1?\">\u010cemu v\u0161emu tak ho\u0159\u010d\u00edk napom\u00e1h\u00e1?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ho\u0159\u010d\u00edk je miner\u00e1ln\u00ed l\u00e1tka, kter\u00e1 by si nejsp\u00ed\u0161 zaslou\u017eila mnohem v\u011bt\u0161\u00ed pozornost, ne\u017e se j\u00ed moment\u00e1ln\u011b dost\u00e1v\u00e1. Denn\u011b sice sta\u010d\u00ed p\u0159ijmout m\u00e9n\u011b ne\u017e 1 gram ho\u0159\u010d\u00edku, ale v organismu m\u00e1 tolik \u00fakol\u016f, \u017ee mo\u017en\u00e1 nev\u00ed, co d\u0159\u00edv. <strong>Pod\u00edl\u00ed se toti\u017e na v\u00edce ne\u017e 300 chemick\u00fdch reakc\u00edch, kter\u00e9 jsou pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed lidsk\u00e9ho organismu zcela z\u00e1sadn\u00ed.<\/strong> Pat\u0159\u00ed mezi n\u011b nap\u0159\u00edklad tvorba energie, b\u00edlkovin nebo spr\u00e1vn\u011b funguj\u00edc\u00ed svaly.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I p\u0159esto, \u017ee se ho\u0159\u010d\u00edk nach\u00e1z\u00ed v b\u011b\u017en\u00fdch potravin\u00e1ch, nen\u00ed v\u00fdjimkou, \u017ee ho m\u00e1me nedostatek. V \u010dl\u00e1nku se dozv\u00edme, jak se m\u016f\u017ee chyb\u011bj\u00edc\u00ed ho\u0159\u010d\u00edk projevit a koho se to nej\u010dast\u011bji t\u00fdk\u00e1. Zjist\u00edme tak\u00e9, \u017ee n\u00e1m m\u016f\u017ee pomoci k lep\u0161\u00edmu sportovn\u00edmu v\u00fdkonu nebo kvalitn\u011bj\u0161\u00edmu sp\u00e1nku. V neposledn\u00ed \u0159ad\u011b se tak\u00e9 sezn\u00e1m\u00edme s jeho potravinov\u00fdmi zdroji a doporu\u010den\u00fdmi denn\u00edmi d\u00e1vkami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_vlastne_ten_horcik_zac_a_jaka_je_jeho_funkce_v_tele\"><\/span>Co je vlastn\u011b ten ho\u0159\u010d\u00edk za\u010d a jak\u00e1 je jeho funkce v t\u011ble?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magn\u00e9zium neboli ho\u0159\u010d\u00edk<\/a> je miner\u00e1ln\u00ed l\u00e1tka, kterou pot\u0159ebujeme pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed sval\u016f, srdce a mozku. Je toti\u017e nutn\u00fd pro p\u0159enos nervov\u00fdch vzruch\u016f. <strong>Pat\u0159\u00ed mezi esenci\u00e1ln\u00ed \u017eiviny, kter\u00e9 si organismus nedok\u00e1\u017ee s\u00e1m vyrobit,<\/strong> a tak je nutn\u00e9 jej pravideln\u011b p\u0159ij\u00edmat ve strav\u011b. Po pr\u016fchodu tr\u00e1vic\u00edm syst\u00e9mem se ulo\u017e\u00ed zejm\u00e9na v kostech a svalech, ze kter\u00fdch je pak distribuov\u00e1n tam, kde je pot\u0159eba. Organismus 70kg \u010dlov\u011bka m\u016f\u017ee obsahovat okolo 24 g ho\u0159\u010d\u00edku. Nevyu\u017eit\u00e9 a nadbyte\u010dn\u00e9 mno\u017estv\u00ed je pak z t\u011bla vylou\u010deno ven mo\u010d\u00ed.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-843x1124.jpg\" alt=\"Jak\u00e9 m\u00e1 ho\u0159\u010d\u00edk \u00fa\u010dinky?\" class=\"wp-image-286003\" title=\"Jak\u00e9 m\u00e1 ho\u0159\u010d\u00edk \u00fa\u010dinky?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">&nbsp;Pro\u010d je ho\u0159\u010d\u00edk v t\u011ble tak d\u016fle\u017eit\u00fd?&nbsp;<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Z\u00e1vis\u00ed na n\u011bm v\u00edce ne\u017e 300 enzymatick\u00fdch reakc\u00ed v organismu, <\/strong>kter\u00e9 hraj\u00ed d\u016fle\u017eitou roli v produkci energie nejen pro pracuj\u00edc\u00ed svaly, tvorb\u011b b\u00edlkovin, hladin\u011b krevn\u00edho cukru nebo kontrole krevn\u00edho tlaku.<\/li>\n\n\n\n<li><strong>Je pot\u0159ebn\u00fd pro synt\u00e9zu DNA,<\/strong> kter\u00e1 je nositelem genetick\u00e9 informace a obsahuje ji t\u00e9m\u011b\u0159 ka\u017ed\u00e1 lidsk\u00e1 bu\u0148ka.<\/li>\n\n\n\n<li><strong>Hraje roli p\u0159i tvorb\u011b antioxidantu s n\u00e1zvem glutathion peroxid\u00e1za<\/strong>, \u010d\u00edm\u017e podporuje p\u0159irozenou ochranu p\u0159ed oxida\u010dn\u00edm stresem a p\u0159ed\u010dasn\u00fdm st\u00e1rnut\u00edm bun\u011bk.<\/li>\n\n\n\n<li><strong>P\u0159isp\u00edv\u00e1 ke sn\u00ed\u017een\u00ed m\u00edry \u00fanavy a vy\u010derp\u00e1n\u00ed <\/strong>d\u00edky tomu, \u017ee se \u00fa\u010dastn\u00ed tvorby energie ATP a pom\u00e1h\u00e1 stabilizovat hladinu krevn\u00edho cukru.<\/li>\n\n\n\n<li><strong>Pod\u00edl\u00ed se na spr\u00e1vn\u00e9 funkci sval\u016f, a pom\u00e1h\u00e1 tak p\u0159edch\u00e1zet k\u0159e\u010d\u00edm.<\/strong> P\u0159i pohybu svalu se st\u0159\u00edd\u00e1 kontrakce (zkr\u00e1cen\u00ed) a relaxace (uvoln\u011bn\u00ed). P\u0159i kontrakci se uvol\u0148uje v\u00e1pn\u00edk a ten je pot\u00e9 zablokov\u00e1n ho\u0159\u010d\u00edkem, co\u017e vede k relaxaci. V p\u0159\u00edpad\u011b nedostatku ho\u0159\u010d\u00edku se sval neuvoln\u00ed a m\u016f\u017ee nastat nep\u0159\u00edjemn\u00e1 k\u0159e\u010d.&nbsp;<\/li>\n\n\n\n<li><strong>Podporuje zdrav\u00ed kost\u00ed <\/strong>d\u00edky tomu, \u017ee hraje d\u016fle\u017eitou roli p\u0159i tvorb\u011b kostn\u00ed hmoty.&nbsp;<\/li>\n\n\n\n<li><strong>P\u0159isp\u00edv\u00e1 ke spr\u00e1vn\u00e9 funkci psychiky a nervov\u00e9 soustavy<\/strong>, proto\u017ee se pod\u00edl\u00ed na p\u0159enosu sign\u00e1lu mezi svaly a nervy. Reguluje tak\u00e9 n\u011bkter\u00e9 receptory v mozku, kter\u00e9 souvis\u00ed s u\u010den\u00edm a pam\u011bt\u00ed.&nbsp;  <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20135]<\/span><\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mame_nedostatek_horciku\"><\/span>M\u00e1me nedostatek ho\u0159\u010d\u00edku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u016fm\u011brn\u00fd \u010dlov\u011bk \u017eij\u00edc\u00ed ve vysp\u011bl\u00e9 zemi p\u0159ij\u00edm\u00e1 ze stravy \u010d\u00edm d\u00e1l m\u00e9n\u011b ho\u0159\u010d\u00edku. Je\u0161t\u011b na konci 19. stolet\u00ed byl b\u011b\u017en\u00fd denn\u00ed p\u0159\u00edjem t\u00e9to miner\u00e1ln\u00ed l\u00e1tky kolem <strong>500 mg.<\/strong> O 100 let pozd\u011bji do\u0161lo ke sn\u00ed\u017een\u00ed na pr\u016fm\u011brn\u00fdch <strong>175\u2013225 mg denn\u011b. <\/strong>Jedn\u00e1 se tak o v\u00edce ne\u017e <strong>polovi\u010dn\u00ed pokles.<\/strong> S takov\u00fdmi z\u00e1v\u011bry p\u0159i\u0161la studie, kter\u00e1 prob\u00edhala ve Spojen\u00fdch st\u00e1tech americk\u00fdch. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejsp\u00ed\u0161 je to d\u00e1no modern\u00edm (z\u00e1padn\u00edm) zp\u016fsobem stravov\u00e1n\u00ed. Ten se vyzna\u010duje v\u011bt\u0161\u00edm zastoupen\u00edm vysoce zpracovan\u00fdch pr\u016fmyslov\u00fdch potravin, kter\u00e9 maj\u00ed ve slo\u017een\u00ed typicky nadm\u00edru tuk\u016f, jednoduch\u00fdch cukr\u016f a jsou nutri\u010dn\u011b chud\u00e9. Naopak <strong>v j\u00eddeln\u00ed\u010dku typick\u00e9ho obyvatele vysp\u011bl\u00e9ho st\u00e1tu \u010dasto na \u00fakor toho chyb\u00ed z\u00e1kladn\u00ed suroviny,<\/strong> jako jsou lu\u0161t\u011bniny, o\u0159echy, ovoce a zelenina, kter\u00e9 ho\u0159\u010d\u00edk p\u0159irozen\u011b obsahuj\u00ed a jsou obecn\u011b nutri\u010dn\u011b bohat\u0161\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00fd je pr\u016fm\u011brn\u00fd p\u0159\u00edjem ho\u0159\u010d\u00edku ve sledovan\u00fdch zem\u00edch?&nbsp;<\/h3>\n\n\n\n<p><strong>P\u0159\u00edjem ho\u0159\u010d\u00edku byl sledov\u00e1n v n\u011bkolika zem\u00edch s t\u011bmito v\u00fdsledky:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ve studii na 16 000 obyvatel N\u011bmecka v\u011bdci zjistili, \u017ee <strong>33,7 %<\/strong> z nich m\u011blo ni\u017e\u0161\u00ed p\u0159\u00edjem ho\u0159\u010d\u00edku, ne\u017e je denn\u00ed doporu\u010den\u00e1 d\u00e1vka. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/li>\n\n\n\n<li>V mexick\u00e9 studii na 1972 dosp\u011bl\u00fdch byl u <strong>37,6 %<\/strong> \u00fa\u010dastn\u00edk\u016f studie zji\u0161t\u011bn nedostatek ho\u0159\u010d\u00edku. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/li>\n\n\n\n<li>Podle popula\u010dn\u00edch studi\u00ed t\u00e9m\u011b\u0159 polovina<strong> (48 %)<\/strong> obyvatel Spojen\u00fdch st\u00e1t\u016f americk\u00fdch p\u0159ij\u00edm\u00e1 m\u00e9n\u011b ho\u0159\u010d\u00edku, ne\u017e je jeho doporu\u010den\u00e1 denn\u00ed d\u00e1vka. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dostate\u010dn\u00fd p\u0159\u00edjem ho\u0159\u010d\u00edku je je\u0161t\u011b v\u00edce d\u016fle\u017eit\u00fd u sportovc\u016f, ale tak\u00e9 u nich byl zji\u0161t\u011bn jeho nedostatek:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po 8 let\u00e9m sledov\u00e1n\u00ed britsk\u00fdch elitn\u00edch sportovc\u016f bylo zji\u0161t\u011bno, \u017ee <strong>22 %<\/strong> z nich m\u011blo v t\u011ble n\u00edzkou hladinu ho\u0159\u010d\u00edku. Tak\u00e9 byla objevena spojitost mezi nedostatkem ho\u0159\u010d\u00edku a <strong>vy\u0161\u0161\u00edm v\u00fdskytem zran\u011bn\u00ed sval\u016f<\/strong> nebo bolesti \u0161lach. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/li>\n\n\n\n<li>Po shrnuj\u00edc\u00edm srovn\u00e1n\u00ed n\u011bkolika studi\u00ed bylo zji\u0161t\u011bno, \u017ee <strong>v\u011bt\u0161ina sledovan\u00fdch sportovc\u016f nem\u00e1 dostate\u010dn\u00fd p\u0159\u00edjem ho\u0159\u010d\u00edku,<\/strong> co\u017e m\u016f\u017ee ohrozit jejich fyzick\u00fd v\u00fdkon. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1124x750.jpg\" alt=\"Ho\u0159\u010d\u00edk je d\u016fle\u017eit\u00fd pro psychiku a sn\u00ed\u017een\u00ed \u00fanavy i vy\u010derp\u00e1n\u00ed\" class=\"wp-image-286166\" style=\"width:843px;height:563px\" title=\"Ho\u0159\u010d\u00edk je d\u016fle\u017eit\u00fd pro psychiku a sn\u00ed\u017een\u00ed \u00fanavy i vy\u010derp\u00e1n\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_zpusobuje_nedostatek_horciku\"><\/span>Co zp\u016fsobuje nedostatek ho\u0159\u010d\u00edku?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedostatek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ho\u0159\u010d\u00edku<\/a> nemus\u00ed b\u00fdt zp\u016fsoben pouze jeho <strong>n\u00edzk\u00fdm p\u0159\u00edjmem nebo zhor\u0161en\u00fdm vst\u0159eb\u00e1v\u00e1n\u00edm.<\/strong> Roli hraj\u00ed i dal\u0161\u00ed faktory, kter\u00e9 jsou vyjmenovan\u00e9 n\u00ed\u017ee. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201314]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Zdravotn\u00ed probl\u00e9my.<\/strong> V n\u011bkter\u00fdch p\u0159\u00edpadech mohou za nedostatek ho\u0159\u010d\u00edku n\u011bkter\u00e1 onemocn\u011bn\u00ed, mezi n\u011b\u017e pat\u0159\u00ed nap\u0159\u00edklad Crohnova choroba, cukrovka, tr\u00e1vic\u00ed pot\u00ed\u017ee nebo \u0161patn\u011b funguj\u00edc\u00ed ledviny.&nbsp;<\/li>\n\n\n\n<li><strong>U\u017e\u00edv\u00e1n\u00ed l\u00e9k\u016f.<\/strong> N\u011bkter\u00e9 l\u00e9ky ovliv\u0148uj\u00ed proces vst\u0159eb\u00e1v\u00e1n\u00ed ho\u0159\u010d\u00edku, a mohou tak b\u00fdt zodpov\u011bdn\u00e9 za jeho nedostatek v organismu.&nbsp;<\/li>\n\n\n\n<li><strong>Vysok\u00fd p\u0159\u00edjem alkoholu.<\/strong> Ten toti\u017e zp\u016fsobuje vy\u0161\u0161\u00ed ztr\u00e1ty ho\u0159\u010d\u00edku vylu\u010dovac\u00edm syst\u00e9mem.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Nadm\u011brn\u00e9 pocen\u00ed.<\/strong> Ho\u0159\u010d\u00edk je jeden z elektrolyt\u016f, kter\u00e9 p\u0159irozen\u011b ztr\u00e1c\u00edme potem. Dlouhodob\u011b velk\u00e9 potn\u00ed ztr\u00e1ty tak mohou m\u00edt na sv\u011bdom\u00ed jeho nedostatek.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Stresov\u00e9 obdob\u00ed nebo t\u011bhotenstv\u00ed.<\/strong> I to m\u016f\u017ee m\u00edt vliv na zv\u00fd\u0161en\u00e9 n\u00e1roky v ot\u00e1zce p\u0159\u00edjmu ho\u0159\u010d\u00edku. <\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jestli m\u00e1te dostatek ho\u0159\u010d\u00edku, nav\u0161tivte sv\u00e9ho praktick\u00e9ho l\u00e9ka\u0159e a nechte si ud\u011blat odb\u011br krve s jej\u00edm rozborem. Podle v\u00fdsledk\u016f je pak mo\u017en\u00e9 stanovit p\u0159esn\u011bj\u0161\u00ed strategii k dopln\u011bn\u00ed ho\u0159\u010d\u00edku do organismu.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg\" alt=\"Co zp\u016fsobuje nedostatek ho\u0159\u010d\u00edku?\" class=\"wp-image-286043\" title=\"Co zp\u016fsobuje nedostatek ho\u0159\u010d\u00edku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_se_muze_nedostatek_horciku_projevit\"><\/span>Jak se m\u016f\u017ee nedostatek ho\u0159\u010d\u00edku projevit?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ho\u0159\u010d\u00edk se v t\u011ble \u00fa\u010dastn\u00ed v\u00edce ne\u017e 300 metabolick\u00fdch proces\u016f. Jeho nedostatek se tak m\u016f\u017ee projevovat r\u016fzn\u011b. N\u011bkter\u00e9 p\u0159\u00edznaky jsou v\u0161ak pro tento stav typick\u00e9.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Podr\u00e1\u017ed\u011bnost. <\/strong>Ta m\u016f\u017ee s chyb\u011bj\u00edc\u00edm ho\u0159\u010d\u00edkem \u00fazce souviset, jeliko\u017e tato miner\u00e1ln\u00ed l\u00e1tka m\u00e1 obecn\u011b zklid\u0148uj\u00edc\u00ed \u00fa\u010dinky na nervovou soustavu.&nbsp;<\/li>\n\n\n\n<li><strong>Svalov\u00e9 k\u0159e\u010de. <\/strong>Ho\u0159\u010d\u00edk ve svalu blokuje v\u00e1pn\u00edk, kter\u00fd se \u00fa\u010dastn\u00ed f\u00e1ze kontrakce (zkr\u00e1cen\u00ed) svalu. Chyb\u011bj\u00edc\u00ed magn\u00e9zium tak m\u016f\u017ee zp\u016fsobit, \u017ee sval z\u016fstane zkr\u00e1cen\u00fd a nenastane f\u00e1ze uvoln\u011bn\u00ed. To m\u016f\u017ee zp\u016fsobit k\u0159e\u010d, brn\u011bn\u00ed nebo z\u00e1\u0161kuby ve svalech. Tyto nep\u0159\u00edjemn\u00e9 projevy se objevuj\u00ed p\u0159i sportu, ale tak\u00e9 v klidu, nap\u0159\u00edklad b\u011bhem sp\u00e1nku. Jeho nedostatek p\u016fsob\u00ed tak\u00e9 na mal\u00e9 svaly v obli\u010deji. To m\u016f\u017eeme c\u00edtit t\u0159eba jako tik \u010di \u201c\u0161kub\u00e1n\u00ed\u201d v o\u010dn\u00edm v\u00ed\u010dku.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Neschopnost se soust\u0159edit. <\/strong>Nedostatek ho\u0159\u010d\u00edku m\u016f\u017ee ovlivnit funkci neuroreceptor\u016f, kter\u00e9 souvis\u00ed s mozkov\u00fdmi funkcemi, jako je pam\u011b\u0165, my\u0161len\u00ed nebo koncentrace.&nbsp;<\/li>\n\n\n\n<li><strong>Nedostatek energie. <\/strong>Mal\u00e9 mno\u017estv\u00ed magn\u00e9zia v organismu negativn\u011b ovliv\u0148uje tvorbu bun\u011b\u010dn\u00e9 energie ATP, co\u017e m\u016f\u017ee v\u00e9st k pocitu zv\u00fd\u0161en\u00e9 \u00fanavy a nedostatku energie.&nbsp;<\/li>\n\n\n\n<li><strong>Zhor\u0161en\u00fd sp\u00e1nek. <\/strong>Ho\u0159\u010d\u00edk reguluje receptory (GABA), kter\u00e9 navozuj\u00ed pocit relaxace a z\u00e1rove\u0148 se pod\u00edl\u00ed na uvoln\u011bn\u00ed sval\u016f. Jeho nedostatek tak m\u016f\u017ee zp\u016fsobit pot\u00ed\u017ee s celkov\u00fdm uvoln\u011bn\u00edm, kter\u00fd je pro navozen\u00ed sp\u00e1nku z\u00e1sadn\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>V\u011bt\u0161\u00ed nervozita. <\/strong>Magn\u00e9zium pom\u00e1h\u00e1 sni\u017eovat hladinu stresov\u00e9ho hormonu kortizolu, kter\u00fd se spojuje s pocity nervozity, v\u00fdkyvy n\u00e1lad a \u00fazkost\u00ed. <\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<p>Ho\u0159\u010d\u00edk je tak nepostradatelnou mikro\u017eivinou, kter\u00e1 m\u00e1 vliv na kvalitu \u017eivota v cel\u00e9 jeho \u0161\u00ed\u0159i. A\u0165 u\u017e se to t\u00fdk\u00e1 psychick\u00e9ho, \u010di fyzick\u00e9ho zdrav\u00ed.&nbsp;&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[13\u201316]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_zivotni_oblasti_se_kterymi_vam_muze_dostatecny_prijem_horciku_pomoci\"><\/span>4 \u017eivotn\u00ed oblasti, se kter\u00fdmi v\u00e1m m\u016f\u017ee dostate\u010dn\u00fd p\u0159\u00edjem ho\u0159\u010d\u00edku pomoci<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Optim\u00e1ln\u00ed p\u0159\u00edjem ho\u0159\u010d\u00edku je d\u016fle\u017eit\u00fd pro celkov\u00e9 zdrav\u00ed a harmonii organismu. Jeho v\u00fdznam je\u0161t\u011b nar\u016fst\u00e1 p\u0159i sportu, ve stresu nebo u \u017een v obdob\u00ed p\u0159ed a b\u011bhem menstruace. Tak\u00e9 hraje nepostradatelnou roli v ot\u00e1zce zdrav\u00e9ho sp\u00e1nku. Co za t\u00edm stoj\u00ed?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29401,49282,29945,28281,36685,28082,5951,30162,6268,6624,5331,5380,36625\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Horcik_podporuje_sportovni_vykon\"><\/span>1. Ho\u0159\u010d\u00edk podporuje sportovn\u00ed v\u00fdkon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sportovci v\u011bt\u0161inou ji\u017e znaj\u00ed vliv ho\u0159\u010d\u00edku na v\u00fdkonnost, a proto jeho p\u0159\u00edjmu v\u011bnuj\u00ed zv\u00fd\u0161enou pozornost, a\u0165 u\u017e ve strav\u011b, nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">formou kvalitn\u00edch suplement\u016f.<\/a> P\u0159i fyzick\u00e9 aktivit\u011b toti\u017e \u010dasto doch\u00e1z\u00ed vlivem pocen\u00ed k vy\u0161\u0161\u00edm ztr\u00e1t\u00e1m miner\u00e1ln\u00edch l\u00e1tek v\u010detn\u011b ho\u0159\u010d\u00edku. Ten se obecn\u011b pod\u00edl\u00ed na <strong>metabolismu \u017eivin<\/strong>, <strong>produkci energie, tvorb\u011b b\u00edlkovin, funkci sval\u016f<\/strong> a <strong>regenera\u010dn\u00edch procesech. <\/strong>P\u0159i sportu se n\u00e1roky na tyto procesy v organismu zvy\u0161uj\u00ed a s t\u00edm roste i jeho pot\u0159eba. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span> <span style=\"color:#ff6600\" class=\"tadv-color\">[18\u201322]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou hlavn\u00ed funkce ho\u0159\u010d\u00edku p\u0159i sportu?<strong><\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Pom\u00e1h\u00e1 dod\u00e1vat energii pracuj\u00edc\u00edm sval\u016fm. <\/strong>Ho\u0159\u010d\u00edk se pod\u00edl\u00ed na metabolismu v\u0161ech \u017eivin (b\u00edlkoviny, sacharidy, tuky), kter\u00e9 p\u0159edstavuj\u00ed zdroj energie pro organismus. Aby mohly svaly tuto energii vyu\u017e\u00edt pro pohyb, je nutn\u00e9 ji p\u0159etvo\u0159it na ATP. Pr\u00e1v\u011b v tomto procesu hraje ho\u0159\u010d\u00edk d\u016fle\u017eitou roli.&nbsp;<\/li>\n\n\n\n<li><strong>Je z\u00e1sadn\u00ed pro spr\u00e1vnou funkci sval\u016f. <\/strong>Bez ho\u0159\u010d\u00edku by na\u0161e svaly setrv\u00e1valy v neust\u00e1l\u00e9m nap\u011bt\u00ed. Pod\u00edl\u00ed se toti\u017e na jejich relaxaci (uvoln\u011bn\u00ed), kter\u00e9 nast\u00e1v\u00e1 po kontrakci (sta\u017een\u00ed).&nbsp; Z toho d\u016fvodu m\u016f\u017ee nedostatek t\u00e9to l\u00e1tky v\u00e9st k nep\u0159\u00edjemn\u00fdm svalov\u00fdm k\u0159e\u010d\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>Podporuje zdrav\u00e9 kosti. <\/strong>Ho\u0159\u010d\u00edk je pot\u0159eba pro p\u0159em\u011bnu neaktivn\u00edho vitam\u00ednu D na jeho vyu\u017eitelnou formu. <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn D<\/a><\/strong> d\u00e1le podporuje vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku, kter\u00fd je pro zdrav\u00ed kost\u00ed z\u00e1sadn\u00ed. Ho\u0159\u010d\u00edk se tak\u00e9 \u010dasto spojuje s vy\u0161\u0161\u00ed hustotou kost\u00ed, co\u017e zvy\u0161uje jejich odolnost p\u0159ed zlomeninami.&nbsp;<\/li>\n\n\n\n<li><strong>P\u0159isp\u00edv\u00e1 ke sn\u00ed\u017een\u00ed \u00fanavy a vy\u010derp\u00e1n\u00ed. <\/strong>Dostate\u010dn\u00fd p\u0159\u00edjem ho\u0159\u010d\u00edku souvis\u00ed tak\u00e9 s udr\u017eov\u00e1n\u00edm stabiln\u00ed hladiny krevn\u00edho cukru (gluk\u00f3zy). D\u00edky tomu n\u00e1m pom\u00e1h\u00e1 v p\u0159edch\u00e1zen\u00ed pocitu svalov\u00e9 slabosti a ment\u00e1ln\u00ed \u00fanavy, kter\u00e9 jsou \u010dasto zp\u016fsobeny rychl\u00fdm poklesem krevn\u00edho cukru.&nbsp;<\/li>\n\n\n\n<li><strong>Podpora v\u00fdkonnosti a regenerace. <\/strong>Ho\u0159\u010d\u00edk je v\u00fdznamn\u00fd i pro spr\u00e1vn\u00fd p\u0159enos sign\u00e1lu mezi svaly a nervy. To je d\u016fle\u017eit\u00e9, kdy\u017e zved\u00e1me t\u011b\u017ekou \u010dinku nebo pot\u0159ebujeme p\u0159i h\u0159e okam\u017eit\u011b zareagovat a vykonat rychl\u00fd pohyb. Dob\u0159e funguj\u00edc\u00ed spolupr\u00e1ce mezi svaly a nervy dovoluje sportovci tak\u00e9 odpo\u010d\u00edvat a podporuje <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/pro-lepsi-spanek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitu jeho sp\u00e1nku.<\/a><\/strong> D\u00edky tomu ho\u0159\u010d\u00edk podporuje regeneraci fyzick\u00fdch i du\u0161evn\u00edch sil aktivn\u00edho jedince.&nbsp; <\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1124x749.jpg\" alt=\"Pro\u010d je ho\u0159\u010d\u00edk d\u016fle\u017eit\u00fd p\u0159i sportu?\" class=\"wp-image-286058\" style=\"width:843px;height:562px\" title=\"Pro\u010d je ho\u0159\u010d\u00edk d\u016fle\u017eit\u00fd p\u0159i sportu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Horcik_zmirnuje_neprijemne_projevy_PMS\"><\/span>2. Ho\u0159\u010d\u00edk zm\u00edr\u0148uje nep\u0159\u00edjemn\u00e9 projevy PMS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Hor\u010d\u00edk m\u016f\u017ee pomoci zm\u00edrnit <\/strong>nep\u0159\u00edjemn\u00e9 projevy, kter\u00e9 za\u017e\u00edvaj\u00ed \u017eeny p\u0159ed a b\u011bhem menstruace. Pat\u0159\u00ed mezi n\u011b nap\u0159\u00edklad <strong>bolesti hlavy, otoky, k\u0159e\u010de, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u00fanava<\/strong><\/a><strong> nebo v\u00fdkyvy n\u00e1lad.<\/strong> S n\u011bkter\u00fdmi, nebo se v\u0161emi se setk\u00e1v\u00e1 t\u00e9m\u011b\u0159 polovina \u017een v reproduk\u010dn\u00edm v\u011bku. Podle proveden\u00fdch studi\u00ed m\u016f\u017ee<strong> ho\u0159\u010d\u00edk d\u00edky sv\u00fdm \u00fa\u010dink\u016fm pomoci zm\u00edrnit tyto nep\u0159\u00edjemn\u00e9 projevy. <\/strong>Nej\u010dast\u011bji se doporu\u010duje v kombinaci s vitam\u00ednem B6, kter\u00fd podporuje jeho zklid\u0148uj\u00edc\u00ed efekt. <span style=\"color:#ff6600\" class=\"tadv-color\">[23\u201325]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i PMS se \u010dasto objevuje nad\u00fdm\u00e1n\u00ed. Co s t\u00edm d\u011blat, se tak\u00e9 dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vas-trapi-nafoukle-bricho-a-jak-se-ho-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d v\u00e1s tr\u00e1p\u00ed nafoukl\u00e9 b\u0159icho a jak se ho zbavit?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-1124x750.jpg\" alt=\"Ho\u0159\u010d\u00edk pom\u00e1h\u00e1 p\u0159i PMS\" class=\"wp-image-286073\" style=\"width:843px;height:563px\" title=\"Ho\u0159\u010d\u00edk pom\u00e1h\u00e1 p\u0159i PMS\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Horcik_podporuje_spravnou_funkci_psychiky_a_zvladani_stresu\"><\/span>3. Ho\u0159\u010d\u00edk podporuje spr\u00e1vnou funkci psychiky a zvl\u00e1d\u00e1n\u00ed stresu&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedostatek ho\u0159\u010d\u00edku se m\u016f\u017ee projevit tak\u00e9 na ment\u00e1ln\u00edm zdrav\u00ed. M\u016f\u017eeme kv\u016fli tomu c\u00edtit nervozitu, podr\u00e1\u017ed\u011bnost a tak\u00e9 h\u016f\u0159e zvl\u00e1dat stresov\u00e9 situace. Je to d\u00e1no n\u011bkolika \u00fa\u010dinky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ho\u0159\u010d\u00edk v prvn\u00ed \u0159ad\u011b <strong>podporuje p\u0159enos nervov\u00e9ho sign\u00e1lu<\/strong> a reguluje tak\u00e9 neurotransmitery, kter\u00e9 maj\u00ed vliv na mozkov\u00e9 funkce. Pat\u0159\u00ed k nim t\u0159eba glutam\u00e1t, kter\u00fd p\u016fsob\u00ed excita\u010dn\u011b. To znamen\u00e1, \u017ee aktivuje mozkov\u00e9 funkce, jako je nap\u0159\u00edklad <strong>soust\u0159ed\u011bn\u00ed, pam\u011b\u0165 a my\u0161len\u00ed. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[26\u201327]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadm\u011brn\u00e1 aktivita glutam\u00e1tu ale m\u016f\u017ee zp\u016fsobit v hlav\u011b p\u011bkn\u00fd koloto\u010d. <strong>Ho\u0159\u010d\u00edk dok\u00e1\u017ee sn\u00ed\u017eit aktivitu glutam\u00e1tu, a pom\u016f\u017ee tak zachovat klidnou mysl. <\/strong>P\u016fsob\u00ed tak\u00e9 na dal\u0161\u00ed neurotransmiter, kter\u00fd se naz\u00fdv\u00e1 <a href=\"https:\/\/gymbeam.cz\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a> a m\u00e1 sp\u00ed\u0161e relaxa\u010dn\u00ed \u00fa\u010dinky. Zv\u00fd\u0161en\u00edm jeho aktivity ho\u0159\u010d\u00edk rovn\u011b\u017e <strong>podporuje lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed stresu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[26\u201327]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dostatek ho\u0159\u010d\u00edku se nav\u00edc spojuje s n\u00edzkou hladinou hormonu kortizolu. Ten pat\u0159\u00ed mezi takzvan\u00e9 stresov\u00e9 hormony. To je dal\u0161\u00ed mechanismus \u00fa\u010dinku ho\u0159\u010d\u00edku, kter\u00fd t\u00edmto zp\u016fsobem dotv\u00e1\u0159\u00ed pomysln\u00e9 puzzle pro snadn\u011bj\u0161\u00ed zvl\u00e1d\u00e1n\u00ed stresov\u00fdch situac\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co dal\u0161\u00edho m\u016f\u017eete d\u011blat pro lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed stresu, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1124x750.jpg\" alt=\"Ho\u0159\u010d\u00edk pom\u00e1h\u00e1 p\u0159i stresu\" class=\"wp-image-286102\" style=\"width:843px;height:563px\" title=\"Ho\u0159\u010d\u00edk pom\u00e1h\u00e1 p\u0159i stresu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kvalitnejsi_spanek_diky_zklidneni_mysli_i_tela\"><\/span>4. Kvalitn\u011bj\u0161\u00ed sp\u00e1nek d\u00edky zklidn\u011bn\u00ed mysli i t\u011bla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nek je d\u016fle\u017eit\u00fd nejen pro regeneraci psychick\u00fdch i du\u0161evn\u00edch sil, ale zejm\u00e9na pro udr\u017een\u00ed celkov\u00e9ho zdrav\u00ed. Ne nadarmo <strong>prosp\u00edme zhruba t\u0159etinu sv\u00e9ho \u017eivota.<\/strong> Kdy\u017e se jednou \u0161patn\u011b vysp\u00edme, ovlivn\u00ed to negativn\u011b cel\u00fd n\u00e1sleduj\u00edc\u00ed den. \u0160patn\u00e1 n\u00e1lada, \u00fanava a neust\u00e1l\u00e9 z\u00edv\u00e1n\u00ed spole\u010dn\u011b s neschopnost\u00ed soust\u0159edit se znamenaj\u00ed sp\u00ed\u0161e protrp\u011bn\u00fd ne\u017e produktivn\u00ed den. Naopak ni\u010d\u00edm neru\u0161en\u00fd sp\u00e1nek p\u016fsob\u00ed jako takov\u00fd p\u0159\u00edrodn\u00ed nakop\u00e1va\u010d.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1v\u011b <strong>kvalitn\u00ed sp\u00e1nek je mo\u017en\u00e9 podpo\u0159it dostate\u010dn\u00fdm p\u0159\u00edjmem ho\u0159\u010d\u00edku. <\/strong>Ten toti\u017e dok\u00e1\u017ee zklidnit na\u0161\u00ed hlavu i t\u011blo. M\u016f\u017ee za to zejm\u00e9na schopnost ho\u0159\u010d\u00edku zv\u00fd\u0161it aktivitu neurotransmiteru GABA, kter\u00e1 m\u00e1 <strong>relaxa\u010dn\u00ed \u00fa\u010dinky.<\/strong> Pom\u016f\u017ee tak\u00e9 uvolnit unaven\u00e9 svaly, co\u017e p\u0159isp\u00edv\u00e1 k celkov\u00e9mu sn\u00ed\u017een\u00ed pocitu nap\u011bt\u00ed, a celkov\u011b tak m\u016f\u017eeme snadn\u011bji a rychleji usnout.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[29\u201330]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co dal\u0161\u00edho m\u016f\u017eete d\u011blat pro lep\u0161\u00ed sp\u00e1nek, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zlep\u0161it sp\u00e1nek a jak ovliv\u0148uje zdrav\u00ed a r\u016fst svalov\u00e9 hmoty?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1124x749.jpg\" alt=\"Ho\u0159\u010d\u00edk zlep\u0161uje sp\u00e1nek\" class=\"wp-image-286087\" style=\"width:843px;height:562px\" title=\"Ho\u0159\u010d\u00edk zlep\u0161uje sp\u00e1nek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_jist_pro_dostatek_horciku_v_organismu\"><\/span>Co j\u00edst pro dostatek ho\u0159\u010d\u00edku v organismu?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud se chcete zam\u011b\u0159it na dostate\u010dn\u00fd p\u0159\u00edjem ho\u0159\u010d\u00edku, rozhodn\u011b by v\u00e1m v j\u00eddeln\u00ed\u010dku nem\u011bly chyb\u011bt tyto potraviny.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Mno\u017estv\u00ed ho\u0159\u010d\u00edku ve 100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ke\u0161u o\u0159echy<\/a> a <a href=\"https:\/\/gymbeam.cz\/kesu-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u<\/a> m\u00e1slo<\/td><td class=\"has-text-align-center\" data-align=\"center\">292 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/mandle-raw1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandle<\/a> a <a href=\"https:\/\/gymbeam.cz\/100-mandlove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandlov\u00e9<\/a> m\u00e1slo<\/td><td class=\"has-text-align-center\" data-align=\"center\">270 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ho\u0159k\u00e1 \u010dokol\u00e1da<\/a>&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Quinoa<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">197 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/bio-5-zrnne-vlocky-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovesn\u00e9 vlo\u010dky<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">177 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/bio-cerne-fazole-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\"Fazole (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fazole<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">171 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/arasidy-neprazene.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ara\u0161\u00eddy<\/a> a <a href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9 m\u00e1slo<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">168 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/bio-tahini-gymbeam.html\" class=\"ek-link\">T<\/a><a href=\"https:\/\/gymbeam.cz\/bio-tahini-gymbeam.html\" target=\"_blank\" aria-label=\"a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a<\/a><a href=\"https:\/\/gymbeam.cz\/bio-tahini-gymbeam.html\" class=\"ek-link\">hini<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">95 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">81 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; <a href=\"https:\/\/gymbeam.cz\/bio-spenatovy-prasek-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160pen\u00e1t<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">79 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_zvysit_prijem_horciku_ze_stravy\"><\/span>Jak zv\u00fd\u0161it p\u0159\u00edjem ho\u0159\u010d\u00edku ze stravy?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u0159azujete pravideln\u011b zm\u00edn\u011bn\u00e9 potraviny s vysok\u00fdm obsahem ho\u0159\u010d\u00edku? Pokud ne, tak zkuste v j\u00eddeln\u00ed\u010dku ud\u011blat n\u00e1sleduj\u00edc\u00ed zm\u011bny, kter\u00fdmi <strong>p\u0159irozen\u011b zv\u00fd\u0161\u00edte obsah ho\u0159\u010d\u00edku ve strav\u011b.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jednoduch\u00e9 \u00fapravy v j\u00eddeln\u00ed\u010dku pro vy\u0161\u0161\u00ed p\u0159\u00edjem magn\u00e9zia:<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>B\u00edl\u00e9 pe\u010divo nahra\u010fte <strong>celozrnn\u00fdm<\/strong> s vysok\u00fdm obsahem celozrnn\u00e9 mouky.<\/li>\n\n\n\n<li>P\u0159\u00edlohu ve form\u011b b\u00edl\u00e9 r\u00fd\u017ee nebo klasick\u00fdch t\u011bstovin vym\u011b\u0148te za <strong>quinou,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-proteinove-testoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> lu\u0161t\u011bninov\u00e9 t\u011bstoviny<\/a>, pohanku nebo brambory.<\/strong><\/li>\n\n\n\n<li>Ke ka\u017ed\u00e9mu hlavn\u00edmu j\u00eddlu si nachystejte <strong>zeleninov\u00fd sal\u00e1t<\/strong> a p\u0159idejte do n\u011bj listovou zeleninu (\u0161pen\u00e1t, kade\u0159\u00e1vek, \u0159\u00edmsk\u00fd sal\u00e1t).<\/li>\n\n\n\n<li>P\u0159i p\u0159\u00edprav\u011b zeleninov\u00e9ho sal\u00e1tu \u0161et\u0159ete s majon\u00e9zou nebo olejovou z\u00e1livkou, a naopak do n\u011bj p\u0159isypte <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-dynova-seminka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u00fd\u0148ov\u00e1<\/a>, slune\u010dnicov\u00e1 \u010di konopn\u00e1 sem\u00ednka.<\/strong><\/li>\n\n\n\n<li>Do rann\u00ed ka\u0161e p\u0159idejte porci <strong>100% o\u0159echov\u00e9ho m\u00e1sla,<\/strong> p\u0159isypte malou hrst p\u0159\u00edrodn\u00edch o\u0159ech\u016f nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-kakaove-boby-drcene-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kakaov\u00fdch bob\u016f<\/a>.&nbsp;<\/li>\n\n\n\n<li>Sladkosti nahra\u010fte \u010derstv\u00fdm ovocem se sm\u011bs\u00ed o\u0159ech\u016f a sem\u00ednek, \u010dtvere\u010dkem kvalitn\u00ed ho\u0159k\u00e9 \u010dokol\u00e1dy nebo zdrav\u00fdm <strong>dom\u00e1c\u00edm dezertem,<\/strong> ve kter\u00e9m jste b\u00edlou mouku nahradili celozrnnou variantou nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-5-zrnne-vlocky-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sm\u011bs\u00ed vlo\u010dek<\/a>.<\/li>\n\n\n\n<li>Omezte konzumaci n\u00e1poj\u016f s alkoholem. Nealkoholick\u00e9 drinky dochu\u0165te t\u0159eba citronem a m\u00e1tou nebo vyzkou\u0161ejte <strong>vychlazen\u00fd BCAA n\u00e1poj <\/strong>bez kofeinu.<\/li>\n\n\n\n<li>M\u00edsto p\u0159\u00edsn\u00fdch, zbyte\u010dn\u011b omezuj\u00edc\u00edch diet a dietn\u00edch n\u00e1poj\u016f vsa\u010fte na <strong>vyv\u00e1\u017eenou zdravou stravu.&nbsp;<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce tip\u016f na sestaven\u00ed zdrav\u00e9ho j\u00eddeln\u00ed\u010dku, ur\u010dit\u011b by v\u00e1m nem\u011bl uniknout \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> Co je to zdrav\u00e1 strava&nbsp; a jak se nau\u010dit j\u00edst zdrav\u011b?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1124x749.jpg\" alt=\"Jak zv\u00fd\u0161it ho\u0159\u010d\u00edk ve strav\u011b?\" class=\"wp-image-286255\" style=\"width:843px;height:562px\" title=\"Jak zv\u00fd\u0161it ho\u0159\u010d\u00edk ve strav\u011b?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Doporucena_denni_davka_horciku\"><\/span>Doporu\u010den\u00e1 denn\u00ed d\u00e1vka ho\u0159\u010d\u00edku<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doporu\u010den\u00e9 denn\u00ed d\u00e1vky pro dosp\u011bl\u00e9 osoby se pohybuj\u00ed mezi <strong>300\u2013400 mg na den.<\/strong> Tato d\u00e1vka n\u011bkdy nemus\u00ed sta\u010dit a v n\u011bkter\u00fdch p\u0159\u00edpadech je vhodn\u00e9 ji nav\u00fd\u0161it. K tomu \u010dasto doch\u00e1z\u00ed p\u0159i zv\u00fd\u0161en\u00e9m pocen\u00ed (sport, pohyb v hork\u00e9m prost\u0159ed\u00ed, zv\u00fd\u0161en\u00e1 t\u011blesn\u00e1 teplota), p\u0159i tr\u00e1vic\u00edch pot\u00ed\u017e\u00edch nebo ve stresov\u00e9m obdob\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[32\u201333]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>P\u0159i n\u00e1ro\u010dn\u00e9 sportovn\u00ed aktivit\u011b <\/strong>mohou b\u00fdt n\u00e1roky organismu na ho\u0159\u010d\u00edk <strong>zv\u00fd\u0161en\u00e9 a\u017e o 10\u201320 %.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[34\u201335]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jaka_forma_horciku_v_doplncich_stravy_je_nejlepsi\"><\/span>Jak\u00e1 forma ho\u0159\u010d\u00edku v dopl\u0148c\u00edch stravy je nejlep\u0161\u00ed?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dopl\u0148ky stravy s obsahem ho\u0159\u010d\u00edku jsou ide\u00e1ln\u00ed volbou pro ty, kte\u0159\u00ed pravideln\u011b nej\u00ed potraviny bohat\u00e9 na ho\u0159\u010d\u00edk nebo si cht\u011bj\u00ed jeho dostate\u010dn\u00fd p\u0159\u00edjem pojistit pomoc\u00ed dopl\u0148ku stravy. Tyto suplementy m\u016f\u017eeme u\u017e\u00edvat v podob\u011b <a href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapsl\u00ed,<\/a> <a href=\"https:\/\/gymbeam.cz\/magnezium-citrat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rozpustn\u00e9ho pr\u00e1\u0161ku<\/a>, <a href=\"https:\/\/gymbeam.cz\/magnesium-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shot\u016f<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161umiv\u00fdch tablet<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i v\u00fdb\u011bru ide\u00e1ln\u00edho dopl\u0148ku je d\u016fle\u017eit\u00e9 hl\u00eddat to, v jak\u00e9 biologick\u00e9 form\u011b se v n\u011bm ho\u0159\u010d\u00edk nach\u00e1z\u00ed. Tato forma toti\u017e ovliv\u0148uje vst\u0159ebatelnost a vyu\u017eitelnost ho\u0159\u010d\u00edku v organismu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>L\u00e9pe vst\u0159ebateln\u00e9 formy:<\/strong> Citr\u00e1t, chel\u00e1tov\u00e1 vazba nap\u0159\u00edklad v podob\u011b bisglycin\u00e1tu, lakt\u00e1t.<\/li>\n\n\n\n<li><strong>H\u016f\u0159e vst\u0159ebateln\u00e9 formy:<\/strong> Oxid, sulf\u00e1t, uhli\u010ditan.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nap\u0159\u00edklad vst\u0159ebatelnost chel\u00e1tov\u00e9 vazby (nej\u010dast\u011bji v podob\u011b bisglycin\u00e1tu ho\u0159e\u010dnat\u00e9ho) v mnoh\u00fdch p\u0159\u00edpadech a\u017e n\u011bkolikan\u00e1sobn\u011b p\u0159edb\u00edh\u00e1 oxidovou formu. Skv\u011blou vyu\u017eitelnost a vst\u0159ebatelnost nab\u00edz\u00ed tak\u00e9 ho\u0159\u010d\u00edk v <a href=\"https:\/\/gymbeam.cz\/lipozomalni-magnezium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lipozom\u00e1ln\u00ed<\/a> form\u011b, d\u00edky kter\u00e9 se p\u0159es tr\u00e1vic\u00ed syst\u00e9m dostane do krve je\u0161t\u011b rychleji a m\u016f\u017ee m\u00edt a\u017e 95% vst\u0159ebatelnost. <span style=\"color:#ff6600\" class=\"tadv-color\">[36\u201338]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1124x750.jpg\" alt=\"Dopl\u0148ky stravy s ho\u0159\u010d\u00edkem\" class=\"wp-image-286135\" style=\"width:843px;height:563px\" title=\"Dopl\u0148ky stravy s ho\u0159\u010d\u00edkem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cemu_vsemu_tak_horcik_napomaha\"><\/span>\u010cemu v\u0161emu tak ho\u0159\u010d\u00edk napom\u00e1h\u00e1?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159isp\u00edv\u00e1 ke sn\u00ed\u017een\u00ed \u00fanavy a vy\u010derp\u00e1n\u00ed.<\/li>\n\n\n\n<li>Podporuje spr\u00e1vnou funkci sval\u016f a zachov\u00e1n\u00ed zdrav\u00fdch kost\u00ed a zub\u016f.&nbsp;<\/li>\n\n\n\n<li>Pom\u00e1h\u00e1 udr\u017eet spr\u00e1vnou funkci nervov\u00e9 soustavy a psychiky.&nbsp;<\/li>\n\n\n\n<li>Pod\u00edl\u00ed se na synt\u00e9ze b\u00edlkovin.<\/li>\n\n\n\n<li>P\u0159isp\u00edv\u00e1 k uvol\u0148ov\u00e1n\u00ed a spot\u0159eb\u011b energie.&nbsp;<\/li>\n\n\n\n<li>Podporuje zachov\u00e1n\u00ed elektrolytov\u00e9 rovnov\u00e1hy v organismu.<\/li>\n\n\n\n<li>Hraje roli v procesu d\u011blen\u00ed bun\u011bk.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na ho\u0159\u010d\u00edku z\u00e1vis\u00ed cel\u00e1 \u0159ada d\u016fle\u017eit\u00fdch proces\u016f v organismu. Jeho v\u00fdznam se zvy\u0161uje p\u0159i sportu, ve stresov\u00fdch situac\u00edch nebo u \u017een p\u0159ed a v pr\u016fb\u011bhu menstruace. D\u00e1le m\u00e1 tak\u00e9 nemal\u00fd vliv na zvl\u00e1d\u00e1n\u00ed stresu a klidn\u00fd sp\u00e1nek. <strong>Chyb\u011bj\u00edc\u00ed ho\u0159\u010d\u00edk se m\u016f\u017ee projevovat svalov\u00fdmi k\u0159e\u010demi, \u00fanavou nebo nervozitou. <\/strong>Tomu m\u016f\u017eeme zabr\u00e1nit dostate\u010dn\u00fdm p\u0159\u00edjmem t\u00e9to miner\u00e1ln\u00ed l\u00e1tky ze stravy nebo dopl\u0148k\u016f. U t\u011bch je d\u016fle\u017eit\u00e9 vyb\u00edrat produkty s organickou formou ho\u0159\u010d\u00edku, kter\u00e1 m\u00e1 typicky vy\u0161\u0161\u00ed vst\u0159ebatelnost v organismu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suplementujete ho\u0159\u010d\u00edk, nebo s\u00e1z\u00edte na jeho p\u0159\u00edjem ze stravy? Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te jej sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli, aby se i oni dozv\u011bd\u011bli o d\u016fle\u017eitosti dostate\u010dn\u00e9ho p\u0159\u00edjmu ho\u0159\u010d\u00edku.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMagnesium\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ho\u0159\u010d\u00edk podporuje funkci sval\u016f, zabra\u0148uje k\u0159e\u010d\u00edm a zlep\u0161uje zvl\u00e1d\u00e1n\u00ed stresu. Jak\u00e9 jsou jeho dal\u0161\u00ed \u00fa\u010dinky a kde jej najdeme?  <\/p>\n","protected":false},"author":129,"featured_media":285957,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[33],"tags":[6501,6873,7353,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168250","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-doplnky-vyzivy","8":"tag-doplnky-vyzivy-cs","9":"tag-mineraly-cs","10":"tag-strava-cs","11":"tag-zdravi","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>K\u0159e\u010de, \u00fanava, podr\u00e1\u017ed\u011bnost nebo sp\u00e1nek. Na co dal\u0161\u00edho m\u00e1 ho\u0159\u010d\u00edk vliv? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ho\u0159\u010d\u00edk m\u016f\u017ee podpo\u0159it sportovn\u00ed v\u00fdkon, zlep\u0161it sp\u00e1nek, zm\u00edrnit p\u0159\u00edznaky PMS nebo zabr\u00e1nit k\u0159e\u010d\u00edm. Jak\u00e9 m\u00e1 dal\u0161\u00ed \u00fa\u010dinky a jak\u00e9 zdroje ho\u0159\u010d\u00edku jsou nejlep\u0161\u00ed?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"K\u0159e\u010de, \u00fanava, podr\u00e1\u017ed\u011bnost nebo sp\u00e1nek. 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Jak\u00e9 m\u00e1 dal\u0161\u00ed \u00fa\u010dinky a jak\u00e9 zdroje ho\u0159\u010d\u00edku jsou nejlep\u0161\u00ed?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-09T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-26T11:43:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"K\u0159e\u010de, \u00fanava, podr\u00e1\u017ed\u011bnost nebo sp\u00e1nek. 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