{"id":168655,"date":"2021-08-09T00:00:00","date_gmt":"2021-08-08T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/"},"modified":"2024-06-04T12:50:54","modified_gmt":"2024-06-04T10:50:54","slug":"magnezium-moze-sposobit-bolesti-svalov-a-krce","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/","title":{"rendered":"K\u0155\u010de, \u00fanava, podr\u00e1\u017edenos\u0165 alebo sp\u00e1nok. Na \u010do \u010fal\u0161ie m\u00e1 hor\u010d\u00edk vplyv?"},"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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#Co_je_vlastne_ten_horcik_a_aka_je_jeho_funkcia_v_tele\" title=\"\u010co je vlastne ten hor\u010d\u00edk a ak\u00e1 je jeho funkcia v tele?\">\u010co je vlastne ten hor\u010d\u00edk a ak\u00e1 je jeho funkcia v tele?<\/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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#Mame_nedostatok_horcika\" title=\"M\u00e1me nedostatok hor\u010d\u00edka?\">M\u00e1me nedostatok hor\u010d\u00edka?<\/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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#Co_sposobuje_nedostatok_horcika\" title=\"\u010co sp\u00f4sobuje nedostatok hor\u010d\u00edka?&nbsp;\">\u010co sp\u00f4sobuje nedostatok hor\u010d\u00edka?&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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#Ako_sa_moze_prejavit_nedostatok_horcika\" title=\"Ako sa m\u00f4\u017ee prejavi\u0165 nedostatok hor\u010d\u00edka?\">Ako sa m\u00f4\u017ee prejavi\u0165 nedostatok hor\u010d\u00edka?<\/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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#4_oblasti_zivota_s_ktorymi_vam_moze_pomoct_dostatocny_prijem_horcika\" title=\"4 oblasti \u017eivota, s ktor\u00fdmi v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 dostato\u010dn\u00fd pr\u00edjem hor\u010d\u00edka\">4 oblasti \u017eivota, s ktor\u00fdmi v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 dostato\u010dn\u00fd pr\u00edjem hor\u010d\u00edka<\/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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#1_Horcik_podporuje_sportovy_vykon\" title=\"1. Hor\u010d\u00edk podporuje \u0161portov\u00fd v\u00fdkon\">1. Hor\u010d\u00edk podporuje \u0161portov\u00fd 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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#2_Horcik_zmiernuje_neprijemne_prejavy_PMS\" title=\"2. Hor\u010d\u00edk zmier\u0148uje nepr\u00edjemn\u00e9 prejavy PMS\">2. Hor\u010d\u00edk zmier\u0148uje nepr\u00edjemn\u00e9 prejavy 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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#3_Horcik_podporuje_spravnu_funkciu_psychiky_a_zvladanie_stresu\" title=\"3. Hor\u010d\u00edk podporuje spr\u00e1vnu funkciu psychiky a zvl\u00e1danie stresu&nbsp;\">3. Hor\u010d\u00edk podporuje spr\u00e1vnu funkciu psychiky a zvl\u00e1danie 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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#4_Kvalitnejsi_spanok_vdaka_upokojeniu_mysle_aj_tela\" title=\"4. Kvalitnej\u0161\u00ed sp\u00e1nok v\u010faka upokojeniu mysle aj tela\">4. Kvalitnej\u0161\u00ed sp\u00e1nok v\u010faka upokojeniu mysle aj tela<\/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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#Co_jest_pre_dostatok_horcika_v_organizme\" title=\"\u010co jes\u0165 pre dostatok hor\u010d\u00edka v organizme?\">\u010co jes\u0165 pre dostatok hor\u010d\u00edka v organizme?<\/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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#Ako_zvysit_prijem_horcika_zo_stravy\" title=\"Ako zv\u00fd\u0161i\u0165 pr\u00edjem hor\u010d\u00edka zo stravy?\">Ako zv\u00fd\u0161i\u0165 pr\u00edjem hor\u010d\u00edka zo 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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#Odporucana_denna_davka_magnezia_alebo_horcika\" title=\"Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka magn\u00e9zia alebo hor\u010d\u00edka\">Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka magn\u00e9zia alebo hor\u010d\u00edka<\/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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#Aka_forma_magnezia_ci_horcika_v_doplnkoch_stravy_je_najlepsia\" title=\"Ak\u00e1 forma magn\u00e9zia \u010di hor\u010d\u00edka v doplnkoch stravy je najlep\u0161ia?\">Ak\u00e1 forma magn\u00e9zia \u010di hor\u010d\u00edka v doplnkoch stravy je najlep\u0161ia?<\/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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#Comu_vsetkemu_tak_horcik_napomaha\" title=\"\u010comu v\u0161etk\u00e9mu tak hor\u010d\u00edk napom\u00e1ha?\">\u010comu v\u0161etk\u00e9mu tak hor\u010d\u00edk napom\u00e1ha?<\/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.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#Vsetko_co_potrebujete_vediet_o_horciku\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o hor\u010d\u00edku\">V\u0161etko, \u010do potrebujete vedie\u0165 o hor\u010d\u00edku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hor\u010d\u00edk je miner\u00e1lna l\u00e1tka, ktor\u00e1 by si zrejme zasl\u00fa\u017eila omnoho v\u00e4\u010d\u0161iu pozornos\u0165, ako sa jej moment\u00e1lne dost\u00e1va. Denne s\u00edce sta\u010d\u00ed prija\u0165 menej ne\u017e 1 gram hor\u010d\u00edka, ale v organizme m\u00e1 to\u013eko \u00faloh, \u017ee mo\u017eno nevie, \u010do sk\u00f4r. <strong>Podie\u013ea sa toti\u017e na viac ne\u017e 300 chemick\u00fdch reakci\u00e1ch, ktor\u00e9 s\u00fa z\u00e1sadn\u00e9 pre spr\u00e1vne fungovanie \u013eudsk\u00e9ho organizmu.<\/strong> Patr\u00ed medzi ne napr\u00edklad tvorba energie, bielkov\u00edn alebo spr\u00e1vne fungovanie svalov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj napriek tomu, \u017ee sa <a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">magn\u00e9zium<\/a> \u010di hor\u010d\u00edk nach\u00e1dza v be\u017en\u00fdch potravin\u00e1ch, nie je v\u00fdnimkou, \u017ee ho m\u00e1me nedostatok. V \u010dl\u00e1nku sa dozvieme, ako sa m\u00f4\u017ee ch\u00fdbaj\u00faci hor\u010d\u00edk prejavi\u0165 a koho sa to naj\u010dastej\u0161ie t\u00fdka. Zist\u00edme tie\u017e, \u017ee n\u00e1m m\u00f4\u017ee dopom\u00f4c\u0165 k lep\u0161iemu \u0161portov\u00e9mu v\u00fdkonu alebo ku kvalitnej\u0161iemu sp\u00e1nku. V neposlednom rade sa tie\u017e zozn\u00e1mime s jeho potravinov\u00fdmi zdrojmi a odpor\u00fa\u010dan\u00fdmi denn\u00fdmi 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_a_aka_je_jeho_funkcia_v_tele\"><\/span>\u010co je vlastne ten hor\u010d\u00edk a ak\u00e1 je jeho funkcia v tele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Magn\u00e9zium \u010di hor\u010d\u00edk<\/a> je miner\u00e1lna l\u00e1tka, ktor\u00fa potrebujeme na spr\u00e1vne fungovanie svalov, srdca a mozgu. Je toti\u017e nevyhnutn\u00fd pri prenose nervov\u00fdch vzruchov. <strong>Patr\u00ed medzi esenci\u00e1lne \u017eiviny, ktor\u00e9 si organizmus nedok\u00e1\u017ee s\u00e1m vyrobi\u0165<\/strong>, a tak je nutn\u00e9 ho pravidelne prij\u00edma\u0165 v strave. Po priechode tr\u00e1viacim syst\u00e9mom sa ulo\u017e\u00ed hlavne v kostiach a svaloch, z ktor\u00fdch je potom distribuovan\u00fd tam, kde to je potrebn\u00e9. Organizmus 70 kg \u010dloveka m\u00f4\u017ee obsahova\u0165 okolo 24 g hor\u010d\u00edka. Nevyu\u017eit\u00e9 a nadbyto\u010dn\u00e9 mno\u017estvo je potom z tela vyl\u00fa\u010den\u00e9 mo\u010dom.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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=\"Ak\u00e9 \u00fa\u010dinky m\u00e1 hor\u010d\u00edk?\" class=\"wp-image-286003\" title=\"Ak\u00e9 \u00fa\u010dinky m\u00e1 hor\u010d\u00edk?\" 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;Pre\u010do je hor\u010d\u00edk v tele tak\u00fd d\u00f4le\u017eit\u00fd?&nbsp;<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Z\u00e1vis\u00ed od neho viac ako 300 enzymatick\u00fdch reakci\u00ed v organizme<\/strong>, ktor\u00e9 zohr\u00e1vaj\u00fa d\u00f4le\u017eit\u00fa \u00falohu v produkcii energie (nielen pre pracuj\u00face svaly), v tvorbe bielkov\u00edn, pri hladine krvn\u00e9ho cukru alebo kontrole krvn\u00e9ho tlaku.<\/li>\n\n\n\n<li><strong>Je potrebn\u00fd pre synt\u00e9zu DNA<\/strong>, ktor\u00e1 je nosite\u013eom genetickej inform\u00e1cie a ktor\u00fa obsahuje takmer ka\u017ed\u00e1 \u013eudsk\u00e1 bunka.<\/li>\n\n\n\n<li><strong>Zohr\u00e1va \u00falohu pri tvorbe antioxidantu pod n\u00e1zvom glutati\u00f3n peroxid\u00e1za<\/strong>, \u010d\u00edm podporuje prirodzen\u00fa ochranu pred oxida\u010dn\u00fdm stresom a pred\u010dasn\u00fdm starnut\u00edm buniek.<\/li>\n\n\n\n<li><strong>Prispieva k zn\u00ed\u017eeniu miery \u00fanavy a vy\u010derpania <\/strong>v\u010faka tomu, \u017ee sa z\u00fa\u010dast\u0148uje na tvorbe energie ATP a pom\u00e1ha stabilizova\u0165 hladinu krvn\u00e9ho cukru.<\/li>\n\n\n\n<li><strong>Podie\u013ea sa na spr\u00e1vnej funkcii svalov, a tak pom\u00e1ha predch\u00e1dza\u0165 k\u0155\u010dom.<\/strong> Pri pohybe svalu sa strieda kontrakcia (skr\u00e1tenie) a relax\u00e1cia (uvo\u013enenie). Pri kontrakcii sa uvo\u013e\u0148uje v\u00e1pnik a ten je potom zablokovan\u00fd hor\u010d\u00edkom, \u010do vedie k relax\u00e1cii. V pr\u00edpade nedostatku hor\u010d\u00edka sa sval neuvo\u013en\u00ed a m\u00f4\u017ee nasta\u0165 nepr\u00edjemn\u00fd k\u0155\u010d.<\/li>\n\n\n\n<li><strong>Podporuje zdravie kost\u00ed<\/strong> v\u010faka tomu, \u017ee zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu pri tvorbe kostnej hmoty.<\/li>\n\n\n\n<li><strong>Prispieva k spr\u00e1vnej funkcii psychiky a nervovej s\u00fastavy<\/strong>, preto\u017ee sa podie\u013ea na prenose sign\u00e1lu medzi svalmi a nervami. Reguluje tie\u017e niektor\u00e9 receptory v mozgu, ktor\u00e9 s\u00favisia s u\u010den\u00edm a pam\u00e4\u0165ou.&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_nedostatok_horcika\"><\/span>M\u00e1me nedostatok hor\u010d\u00edka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Priemern\u00fd \u010dlovek \u017eij\u00faci vo vyspelej krajine prij\u00edma zo stravy \u010d\u00edm \u010falej, t\u00fdm menej magn\u00e9zia \u010di hor\u010d\u00edka. E\u0161te na konci 19. storo\u010dia bol be\u017en\u00fd denn\u00fd pr\u00edjem tejto miner\u00e1lnej l\u00e1tky pribli\u017ene <strong>500 mg<\/strong>. O 100 rokov nesk\u00f4r do\u0161lo k zn\u00ed\u017eeniu na priemern\u00fdch <strong>175 \u2013 225 mg denne<\/strong>. Ide tak o viac ne\u017e <strong>polovi\u010dn\u00fd pokles<\/strong>. S tak\u00fdmi z\u00e1vermi pri\u0161iel v\u00fdskum, ktor\u00fd prebiehal v Spojen\u00fdch \u0161t\u00e1toch americk\u00fdch. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravdepodobne je to dan\u00e9 modern\u00fdm (z\u00e1padn\u00fdm) sp\u00f4sobom stravovania. Ten sa vyzna\u010duje v\u00e4\u010d\u0161\u00edm podielom vysoko priemyselne spracovan\u00fdch potrav\u00edn, ktor\u00e9 maj\u00fa v zlo\u017een\u00ed charakteristick\u00fa nadmieru tukov, jednoduch\u00fdch cukrov a s\u00fa nutri\u010dne chudobn\u00e9. Naopak <strong>v jed\u00e1lni\u010dku typick\u00e9ho obyvate\u013ea vyspel\u00e9ho \u0161t\u00e1tu \u010dasto ch\u00fdbaj\u00fa z\u00e1kladn\u00e9 potraviny<\/strong>, ako s\u00fa strukoviny, orechy, ovocie a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>, ktor\u00e9 obsahuj\u00fa hor\u010d\u00edk prirodzene a v\u0161eobecne s\u00fa nutri\u010dne bohat\u0161ie. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Ak\u00fd je priemern\u00fd pr\u00edjem hor\u010d\u00edka v sledovan\u00fdch krajin\u00e1ch?&nbsp;<\/h3>\n\n\n\n<p><strong>Pr\u00edjem magn\u00e9zia \u010di hor\u010d\u00edka bol sledovan\u00fd v nieko\u013ek\u00fdch krajin\u00e1ch s t\u00fdmito v\u00fdsledkami:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vo v\u00fdskume na 16 000 obyvate\u013eoch Nemecka vedci zistili, \u017ee <strong>33,7 %<\/strong> z nich malo ni\u017e\u0161\u00ed pr\u00edjem hor\u010d\u00edka, ne\u017e je denn\u00e1 odpor\u00fa\u010dan\u00e1 d\u00e1vka. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li>V mexickom v\u00fdskume na 1972 dospel\u00fdch bol u <strong>37,6 %<\/strong> \u00fa\u010dastn\u00edkov zisten\u00fd nedostatok hor\u010d\u00edka. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>Pod\u013ea popula\u010dn\u00fdch prieskumov takmer polovica<strong> (48 %)<\/strong> obyvate\u013eov Spojen\u00fdch \u0161t\u00e1tov americk\u00fdch prij\u00edma menej hor\u010d\u00edka, ne\u017e je odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Dostato\u010dn\u00fd pr\u00edjem hor\u010d\u00edka je e\u0161te d\u00f4le\u017eitej\u0161\u00ed u \u0161portovcov, ale aj u nich bol zisten\u00fd jeho nedostatok:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po 8-ro\u010dnom sledovan\u00ed britsk\u00fdch elitn\u00fdch \u0161portovcov bolo zisten\u00e9, \u017ee <strong>22 %<\/strong> z nich malo v tele n\u00edzku hladinu hor\u010d\u00edka. Taktie\u017e bola objaven\u00e1 spojitos\u0165 medzi nedostatkom hor\u010d\u00edka a <strong>vy\u0161\u0161\u00edm v\u00fdskytom zranenia svalov<\/strong> alebo bolesti \u0161liach. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>Po zhr\u0148uj\u00facom porovnan\u00ed nieko\u013ek\u00fdch v\u00fdskumov sa zistilo, \u017ee <strong>v\u00e4\u010d\u0161ina sledovan\u00fdch \u0161portovcov nem\u00e1 dostato\u010dn\u00fd pr\u00edjem hor\u010d\u00edka<\/strong>, \u010do m\u00f4\u017ee ohrozi\u0165 ich fyzick\u00fd v\u00fdkon. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Hor\u010d\u00edk je d\u00f4le\u017eit\u00fd pre psychiku a zn\u00ed\u017eenie \u00fanavy aj vy\u010derpania\" class=\"wp-image-286166\" style=\"width:843px;height:563px\" title=\"Hor\u010d\u00edk je d\u00f4le\u017eit\u00fd pre psychiku a zn\u00ed\u017eenie \u00fanavy aj vy\u010derpania\" 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_sposobuje_nedostatok_horcika\"><\/span>\u010co sp\u00f4sobuje nedostatok hor\u010d\u00edka?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedostatok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">magn\u00e9zia \u010di hor\u010d\u00edka<\/a> nemus\u00ed by\u0165 sp\u00f4soben\u00fd len jeho <strong>n\u00edzkym pr\u00edjmom alebo zhor\u0161en\u00fdm vstreb\u00e1van\u00edm<\/strong>. \u00dalohu zohr\u00e1vaj\u00fa aj \u010fal\u0161ie faktory, ktor\u00e9 s\u00fa vymenovan\u00e9 ni\u017e\u0161ie. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e9 probl\u00e9my.<\/strong> V niektor\u00fdch pr\u00edpadoch m\u00f4\u017eu za nedostatok hor\u010d\u00edka ochorenia, medzi ktor\u00e9 patr\u00ed napr\u00edklad Crohnova choroba, cukrovka, tr\u00e1viace \u0165a\u017ekosti alebo zle funguj\u00face obli\u010dky.<\/li>\n\n\n\n<li><strong>U\u017e\u00edvanie liekov.<\/strong> Niektor\u00e9 lieky ovplyv\u0148uj\u00fa proces vstreb\u00e1vania hor\u010d\u00edka, a tak m\u00f4\u017eu by\u0165 zodpovedn\u00e9 za jeho nedostatok v organizme.<\/li>\n\n\n\n<li><strong>Vysok\u00fd pr\u00edjem alkoholu.<\/strong> Ten toti\u017e sp\u00f4sobuje vy\u0161\u0161ie straty hor\u010d\u00edka vylu\u010dovac\u00edm syst\u00e9mom.<\/li>\n\n\n\n<li><strong>Nadmern\u00e9 potenie.<\/strong> Hor\u010d\u00edk je jeden z elektrolytov, ktor\u00e9 prirodzene str\u00e1came potom. Dlhodobo ve\u013ek\u00e9 straty hor\u010d\u00edka prostredn\u00edctvom potu preto m\u00f4\u017eu ma\u0165 na svedom\u00ed jeho nedostatok.<\/li>\n\n\n\n<li><strong>Stresov\u00e9 obdobie alebo tehotenstvo.<\/strong> Aj to m\u00f4\u017ee ma\u0165 vplyv na zv\u00fd\u0161en\u00e9 n\u00e1roky v ot\u00e1zke pr\u00edjmu hor\u010d\u00edka.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, \u010di m\u00e1te dostatok magn\u00e9zia \u010di hor\u010d\u00edka, nav\u0161t\u00edvte svojho praktick\u00e9ho lek\u00e1ra a nechajte si urobi\u0165 odber krvi a rozbor. Pod\u013ea v\u00fdsledkov je potom mo\u017en\u00e9 stanovi\u0165 presnej\u0161iu strat\u00e9giu na doplnenie hor\u010d\u00edka v organizme.&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=\"\u010co sp\u00f4sobuje nedostatok hor\u010d\u00edka?\" class=\"wp-image-286043\" title=\"\u010co sp\u00f4sobuje nedostatok hor\u010d\u00edka?\" 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=\"Ako_sa_moze_prejavit_nedostatok_horcika\"><\/span>Ako sa m\u00f4\u017ee prejavi\u0165 nedostatok hor\u010d\u00edka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Magn\u00e9zium \u010di hor\u010d\u00edk sa v tele z\u00fa\u010dast\u0148uje na viac ako 300 metabolick\u00fdch procesoch. Jeho nedostatok sa tak m\u00f4\u017ee prejavova\u0165 r\u00f4zne. Niektor\u00e9 pr\u00edznaky s\u00fa v\u0161ak typick\u00e9 pre tento stav.&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\u017edenos\u0165. <\/strong>T\u00e1 m\u00f4\u017ee s ch\u00fdbaj\u00facim hor\u010d\u00edkom \u00fazko s\u00favisie\u0165, ke\u010f\u017ee t\u00e1to miner\u00e1lna l\u00e1tka m\u00e1 v\u0161eobecne upokojuj\u00face \u00fa\u010dinky na nervov\u00fa s\u00fastavu.<\/li>\n\n\n\n<li><strong>Svalov\u00e9 k\u0155\u010de. <\/strong>Hor\u010d\u00edk vo svale blokuje v\u00e1pnik, ktor\u00fd je pr\u00edtomn\u00fd vo f\u00e1ze kontrakcie (skr\u00e1tenia) svalu. Ch\u00fdbaj\u00face magn\u00e9zium preto m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee sval zostane skr\u00e1ten\u00fd a nenastane f\u00e1za uvo\u013enenia. To m\u00f4\u017ee vyvola\u0165 k\u0155\u010d, brnenie alebo z\u00e1\u0161klby vo svaloch. Tieto nepr\u00edjemn\u00e9 prejavy sa objavuj\u00fa pri \u0161porte, ale aj v pokoji, napr\u00edklad po\u010das sp\u00e1nku. Jeho nedostatok p\u00f4sob\u00ed tie\u017e na mal\u00e9 svaly na tv\u00e1ri. To m\u00f4\u017eeme c\u00edti\u0165 ako tik \u010di \u0161klbanie v o\u010dnom vie\u010dku.<\/li>\n\n\n\n<li><strong>Neschopnos\u0165 sa s\u00fastredi\u0165. <\/strong>Nedostatok hor\u010d\u00edka m\u00f4\u017ee ovplyvni\u0165 funkciu neuroreceptorov, ktor\u00e9 s\u00favisia s mozgov\u00fdmi funkciami, ako je pam\u00e4\u0165, myslenie alebo koncentr\u00e1cia.<\/li>\n\n\n\n<li><strong>Nedostatok energie. <\/strong>Mal\u00e9 mno\u017estvo magn\u00e9zia v organizme negat\u00edvne ovplyv\u0148uje tvorbu bunkovej energie ATP, \u010do m\u00f4\u017ee vies\u0165 k pocitu zv\u00fd\u0161enej \u00fanavy a nedostatku energie.<\/li>\n\n\n\n<li><strong>Zhor\u0161en\u00fd sp\u00e1nok. <\/strong>Hor\u010d\u00edk reguluje receptory (GABA), ktor\u00e9 navodzuj\u00fa pocit relax\u00e1cie, a z\u00e1rove\u0148 sa podie\u013ea na uvo\u013enen\u00ed svalov. Jeho nedostatok preto m\u00f4\u017ee sp\u00f4sobi\u0165 \u0165a\u017ekosti s celkov\u00fdm uvo\u013enen\u00edm, ktor\u00fd je z\u00e1sadn\u00fd pre navodenie sp\u00e1nku.<\/li>\n\n\n\n<li><strong>V\u00e4\u010d\u0161ia nervozita. <\/strong>Magn\u00e9zium pom\u00e1ha zni\u017eova\u0165 hladinu stresov\u00e9ho horm\u00f3nu kortizolu, ktor\u00fd sa sp\u00e1ja s pocitmi nervozity, v\u00fdkyvmi n\u00e1lad a \u00fazkos\u0165ou.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">Magn\u00e9zium<\/a> alebo hor\u010d\u00edk je teda nenahradite\u013enou mikro\u017eivinou, ktor\u00e1 m\u00e1 vplyv na kvalitu \u017eivota v celej jeho \u0161\u00edrke. Nech sa to u\u017e t\u00fdka psychick\u00e9ho \u010di fyzick\u00e9ho zdravia.&nbsp; <span style=\"color: #ff6600\" class=\"tadv-color\">[13\u201316]<\/span><\/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_oblasti_zivota_s_ktorymi_vam_moze_pomoct_dostatocny_prijem_horcika\"><\/span>4 oblasti \u017eivota, s ktor\u00fdmi v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 dostato\u010dn\u00fd pr\u00edjem hor\u010d\u00edka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Optim\u00e1lny pr\u00edjem magn\u00e9zia \u010di hor\u010d\u00edka je d\u00f4le\u017eit\u00fd pre celkov\u00e9 zdravie a harm\u00f3niu organizmu. Jeho v\u00fdznam narast\u00e1 pri \u0161porte, v strese alebo u \u017eien v obdob\u00ed pred men\u0161tru\u00e1ciou a po nej. Takisto zohr\u00e1va nenahradite\u013en\u00fa \u00falohu v ot\u00e1zke zdrav\u00e9ho sp\u00e1nku. \u010co za t\u00fdm 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=\"35794,66439,69676,105352,109624\" ><\/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_sportovy_vykon\"><\/span>1. Hor\u010d\u00edk podporuje \u0161portov\u00fd v\u00fdkon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160portovci u\u017e v\u00e4\u010d\u0161inou poznaj\u00fa vplyv magn\u00e9zia na v\u00fdkonnos\u0165, a preto jeho pr\u00edjmu venuj\u00fa zv\u00fd\u0161en\u00fa pozornos\u0165, \u010di u\u017e v strave alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">formou kvalitn\u00fdch suplementov<\/a>. Pri fyzickej aktivite toti\u017e vplyvom potenia \u010dasto doch\u00e1dza k vy\u0161\u0161\u00edm strat\u00e1m miner\u00e1lnych l\u00e1tok, vr\u00e1tane hor\u010d\u00edka. Ten sa v\u0161eobecne podie\u013ea na <strong>metabolizme \u017eiv\u00edn<\/strong>, <strong>produkcii energie, tvorbe bielkov\u00edn, funkcii svalov<\/strong>&nbsp;a <strong>regenera\u010dn\u00fdch procesoch<\/strong>. Pri \u0161porte sa n\u00e1roky na tieto procesy v organizme zvy\u0161uj\u00fa a s t\u00fdm rastie aj jeho potreba. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span> <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Ak\u00e9 s\u00fa hlavn\u00e9 funkcie hor\u010d\u00edka pri \u0161porte?<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Pom\u00e1ha dod\u00e1va\u0165 energiu pracuj\u00facim svalom. <\/strong>Hor\u010d\u00edk sa podie\u013ea na metabolizme v\u0161etk\u00fdch \u017eiv\u00edn (bielkoviny, sacharidy, tuky), ktor\u00e9 predstavuj\u00fa zdroj energie pre organizmus. Aby mohli svaly vyu\u017ei\u0165 t\u00fato energiu na pohyb, je nutn\u00e9 ju pretvori\u0165 na ATP. Pr\u00e1ve v tomto procese magn\u00e9zium zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu.<\/li>\n\n\n\n<li><strong>Je z\u00e1sadn\u00fd pre spr\u00e1vnu funkciu svalov. <\/strong>Bez hor\u010d\u00edka by na\u0161e svaly zotrv\u00e1vali v neust\u00e1lom nap\u00e4t\u00ed. Podie\u013ea sa toti\u017e na ich relax\u00e1cii (uvo\u013enen\u00ed), ktor\u00e9 nast\u00e1va po kontrakcii (stiahnut\u00ed). Nedostatok tejto l\u00e1tky m\u00f4\u017ee preto vies\u0165 k nepr\u00edjemn\u00fdm svalov\u00fdm k\u0155\u010dom.<\/li>\n\n\n\n<li><strong>Podporuje zdrav\u00e9 kosti. <\/strong>Hor\u010d\u00edk je potrebn\u00fd pri premene neakt\u00edvneho vitam\u00ednu D na jeho vyu\u017eite\u013en\u00fa formu. <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn D<\/a><\/strong> \u010falej podporuje vstreb\u00e1vanie v\u00e1pnika, ktor\u00fd je z\u00e1sadn\u00fd pre zdravie kost\u00ed. Magn\u00e9zium sa tie\u017e \u010dasto sp\u00e1ja s vy\u0161\u0161ou hustotou kost\u00ed, \u010do zvy\u0161uje ich odolnos\u0165 proti zlomenin\u00e1m.<\/li>\n\n\n\n<li><strong>Prispieva k zn\u00ed\u017eeniu \u00fanavy a vy\u010derpania. <\/strong>Dostato\u010dn\u00fd pr\u00edjem hor\u010d\u00edka s\u00favis\u00ed tie\u017e s udr\u017eiavan\u00edm stabilnej hladiny krvn\u00e9ho cukru (gluk\u00f3zy). V\u010faka tomu n\u00e1m pom\u00e1ha v predch\u00e1dzan\u00ed pocitu svalovej slabosti a ment\u00e1lnej \u00fanavy, ktor\u00e9 s\u00fa \u010dasto sp\u00f4soben\u00e9 r\u00fdchlym poklesom krvn\u00e9ho cukru.<\/li>\n\n\n\n<li><strong>Podpora v\u00fdkonnosti a regener\u00e1cie. <\/strong>Hor\u010d\u00edk je v\u00fdznamn\u00fd aj pre spr\u00e1vny prenos sign\u00e1lu medzi svalmi a nervami. Je to d\u00f4le\u017eit\u00e9, ke\u010f dv\u00edhame \u0165a\u017ek\u00fa \u010dinku alebo potrebujeme pri hre okam\u017eite zareagova\u0165 a vykona\u0165 r\u00fdchly pohyb. Dobre funguj\u00faca spolupr\u00e1ca medzi svalmi a nervami taktie\u017e dovo\u013euje \u0161portovcovi odpo\u010d\u00edva\u0165 a podporuje <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pre-lepsi-spanok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitu jeho sp\u00e1nku<\/a><\/strong>. V\u010faka tomu <a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">magn\u00e9zium<\/a> podporuje regener\u00e1ciu fyzick\u00fdch aj du\u0161evn\u00fdch s\u00edl akt\u00edvneho jedinca.<\/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=\"Pre\u010do je hor\u010d\u00edk d\u00f4le\u017eit\u00fd pri \u0161porte?\" class=\"wp-image-286058\" style=\"width:843px;height:562px\" title=\"Pre\u010do je hor\u010d\u00edk d\u00f4le\u017eit\u00fd pri \u0161porte?\" 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_zmiernuje_neprijemne_prejavy_PMS\"><\/span>2. Hor\u010d\u00edk zmier\u0148uje nepr\u00edjemn\u00e9 prejavy PMS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Hor\u010d\u00edk m\u00f4\u017ee pom\u00f4c\u0165 zmierni\u0165 <\/strong>nepr\u00edjemn\u00e9 prejavy, ktor\u00e9 za\u017e\u00edvaj\u00fa \u017eeny pred men\u0161tru\u00e1ciou a po\u010das nej. Medzi ne patria napr\u00edklad <strong>bolesti hlavy, opuch, k\u0155\u010de, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u00fanava<\/strong><\/a><strong> alebo v\u00fdkyvy n\u00e1lad<\/strong>. S niektor\u00fdmi \u010di so v\u0161etk\u00fdmi sa stret\u00e1va takmer polovica \u017eien v reproduk\u010dnom veku. Pod\u013ea uskuto\u010dnen\u00fdch v\u00fdskumov m\u00f4\u017ee<strong> <a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">magn\u00e9zium<\/a> v\u010faka svojim \u00fa\u010dinkom pom\u00f4c\u0165 zmierni\u0165 tieto nepr\u00edjemn\u00e9 prejavy<\/strong>. Naj\u010dastej\u0161ie sa odpor\u00fa\u010da v kombin\u00e1cii s vitam\u00ednom B6, ktor\u00fd podporuje jeho upokojuj\u00faci 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>Pri PMS sa \u010dasto objavuje nad\u00favanie. \u010co s t\u00fdm robi\u0165, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do v\u00e1s tr\u00e1pi naf\u00faknut\u00e9 brucho a ako sa ho zbavi\u0165?<\/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=\"Hor\u010d\u00edk pom\u00e1ha pri PMS\" class=\"wp-image-286073\" style=\"width:843px;height:563px\" title=\"Hor\u010d\u00edk pom\u00e1ha pri 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_spravnu_funkciu_psychiky_a_zvladanie_stresu\"><\/span>3. Hor\u010d\u00edk podporuje spr\u00e1vnu funkciu psychiky a zvl\u00e1danie stresu&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedostatok hor\u010d\u00edka sa m\u00f4\u017ee prejavi\u0165 tie\u017e na ment\u00e1lnom zdrav\u00ed. M\u00f4\u017eeme c\u00edti\u0165 nervozitu, podr\u00e1\u017edenos\u0165 \u010di hor\u0161ie zvl\u00e1da\u0165 stresov\u00e9 situ\u00e1cie. Je to dan\u00e9 nieko\u013ek\u00fdmi \u00fa\u010dinkami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hor\u010d\u00edk v prvom rade <strong>podporuje prenos nervov\u00e9ho sign\u00e1lu<\/strong> a reguluje neurotransmitery, ktor\u00e9 maj\u00fa vplyv na mozgov\u00e9 funkcie. Patr\u00ed k nim napr\u00edklad glutam\u00e1t, ktor\u00fd p\u00f4sob\u00ed excita\u010dne. To znamen\u00e1, \u017ee aktivuje funkcie mozgu, ako je napr\u00edklad <strong>s\u00fastredenie, pam\u00e4\u0165 a myslenie<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Nadmern\u00e1 aktivita glutam\u00e1tu v\u0161ak m\u00f4\u017ee sp\u00f4sobi\u0165 v hlave pekn\u00fd koloto\u010d. <strong>Hor\u010d\u00edk dok\u00e1\u017ee zn\u00ed\u017ei\u0165 aktivitu glutam\u00e1tu, a tak pom\u00f4\u017ee zachova\u0165 pokojn\u00fa myse\u013e. <\/strong>P\u00f4sob\u00ed tie\u017e na \u010fal\u0161\u00ed neurotransmiter, ktor\u00fd sa naz\u00fdva <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">GABA<\/a> a m\u00e1 sk\u00f4r relaxa\u010dn\u00e9 \u00fa\u010dinky. Zv\u00fd\u0161en\u00edm jeho aktivity magn\u00e9zium takisto <strong>podporuje lep\u0161ie zvl\u00e1danie stresu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Dostatok hor\u010d\u00edka sa navy\u0161e sp\u00e1ja s n\u00edzkou hladinou horm\u00f3nu kortizolu. Ten patr\u00ed medzi takzvan\u00e9 stresov\u00e9 horm\u00f3ny. To je \u010fal\u0161\u00ed mechanizmus \u00fa\u010dinku hor\u010d\u00edka, ktor\u00fd t\u00fdmto sp\u00f4sobom dotv\u00e1ra pomyseln\u00e9 puzzle pre lep\u0161ie zvl\u00e1danie stresov\u00fdch situ\u00e1ci\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co e\u0161te m\u00f4\u017eete robi\u0165 pre lep\u0161ie zvl\u00e1danie stresu, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/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=\"Hor\u010d\u00edk pom\u00e1ha pri strese\" class=\"wp-image-286102\" style=\"width:843px;height:563px\" title=\"Hor\u010d\u00edk pom\u00e1ha pri strese\" 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_spanok_vdaka_upokojeniu_mysle_aj_tela\"><\/span>4. Kvalitnej\u0161\u00ed sp\u00e1nok v\u010faka upokojeniu mysle aj tela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nok je d\u00f4le\u017eit\u00fd nielen pre regener\u00e1ciu psychick\u00fdch \u010di du\u0161evn\u00fdch s\u00edl, no najm\u00e4 pre udr\u017eanie celkov\u00e9ho zdravia. Nie nadarmo <strong>presp\u00edme pribli\u017ene tretinu svojho \u017eivota<\/strong>. Ke\u010f sa zle vysp\u00edme, ovplyvn\u00ed to negat\u00edvne cel\u00fd nasleduj\u00faci de\u0148. Zl\u00e1 n\u00e1lada, \u00fanava a neust\u00e1le z\u00edvanie spolu s neschopnos\u0165ou s\u00fastredi\u0165 sa znamenaj\u00fa sk\u00f4r pretrpen\u00fd ne\u017e produkt\u00edvny de\u0148. Naopak, ni\u010d\u00edm neru\u0161en\u00fd sp\u00e1nok p\u00f4sob\u00ed ako tak\u00fd pr\u00edrodn\u00fd nakop\u00e1va\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ve <strong>kvalitn\u00fd sp\u00e1nok je mo\u017en\u00e9 podpori\u0165 dostato\u010dn\u00fdm pr\u00edjmom <a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">magn\u00e9zia<\/a> alebo hor\u010d\u00edka<\/strong>. Ten toti\u017e dok\u00e1\u017ee upokoji\u0165 na\u0161u hlavu aj telo. M\u00f4\u017ee za to najm\u00e4 schopnos\u0165 hor\u010d\u00edka zv\u00fd\u0161i\u0165 aktivitu neurotransmitera GABA, ktor\u00e1 m\u00e1 <strong>relaxa\u010dn\u00e9 \u00fa\u010dinky<\/strong>. Pom\u00f4\u017ee tie\u017e uvo\u013eni\u0165 unaven\u00e9 svaly, \u010do prispieva k celkov\u00e9mu zn\u00ed\u017eeniu pocitu nap\u00e4tia, a tak m\u00f4\u017eeme celkovo \u013eah\u0161ie a r\u00fdchlej\u0161ie zaspa\u0165. <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>Ak v\u00e1s zauj\u00edma, \u010do viac m\u00f4\u017eete urobi\u0165 pre lep\u0161\u00ed sp\u00e1nok, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako zlep\u0161i\u0165 sp\u00e1nok a ako vpl\u00fdva na zdravie a rast svalovej 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=\"Hor\u010d\u00edk zlep\u0161uje sp\u00e1nok\" class=\"wp-image-286087\" style=\"width:843px;height:562px\" title=\"Hor\u010d\u00edk zlep\u0161uje sp\u00e1nok\" 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_jest_pre_dostatok_horcika_v_organizme\"><\/span>\u010co jes\u0165 pre dostatok hor\u010d\u00edka v organizme?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sa chcete zamera\u0165 na dostato\u010dn\u00fd pr\u00edjem magn\u00e9zia \u010di hor\u010d\u00edka, tieto potraviny by v\u00e1m v jed\u00e1lni\u010dku rozhodne nemali ch\u00fdba\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Potravina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Mno\u017estvo hor\u010d\u00edka v 100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ke\u0161u orechy<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kesu-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u maslo<\/a><\/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.sk\/mandle-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandle<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/100-mandlove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mand\u013eov\u00e9 maslo<\/a><\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hork\u00e1 \u010dokol\u00e1da<\/a><\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-5-zrnne-vlocky-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ovsen\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.sk\/bio-cierna-fazula-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fazu\u013ea<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ara\u0161idy<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ara\u0161idov\u00e9 maslo<\/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.sk\/bio-tahini-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tahini<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-spinach-prasok-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\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=\"Ako_zvysit_prijem_horcika_zo_stravy\"><\/span>Ako zv\u00fd\u0161i\u0165 pr\u00edjem hor\u010d\u00edka zo stravy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zara\u010fujete pravidelne spom\u00ednan\u00e9 potraviny s vysok\u00fdm obsahom hor\u010d\u00edka? Ak nie, tak sk\u00faste urobi\u0165 v jed\u00e1lni\u010dku nasleduj\u00face zmeny, ktor\u00fdmi <strong>prirodzene zv\u00fd\u0161ite obsah magn\u00e9zia alebo hor\u010d\u00edka v strave<\/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 jed\u00e1lni\u010dku pre vy\u0161\u0161\u00ed pr\u00edjem magn\u00e9zia:<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Biele pe\u010divo nahra\u010fte <strong>celozrnn\u00fdm<\/strong> s vysok\u00fdm obsahom celozrnnej m\u00faky.<\/li>\n\n\n\n<li>Pr\u00edlohu vo forme bielej <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ee <\/a>alebo klasick\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestov\u00edn <\/a>vyme\u0148te za <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">quinou<\/a>,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-proteinove-cestoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> strukovinov\u00e9 cestoviny<\/a>, poh\u00e1nku alebo zemiaky<\/strong>.<\/li>\n\n\n\n<li>Ku ka\u017ed\u00e9mu hlavn\u00e9mu jedlu si nachystajte <strong>zeleninov\u00fd \u0161al\u00e1t<\/strong> a pridajte do\u0148 listov\u00fa zeleninu (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\">\u0161pen\u00e1t<\/a>, kel ku\u010derav\u00fd, r\u00edmsky \u0161al\u00e1t).<\/li>\n\n\n\n<li>Pri pr\u00edprave zeleninov\u00e9ho \u0161al\u00e1tu \u0161etrite s majon\u00e9zou alebo olejov\u00fdm dresingom, naopak do\u0148 prisypte <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tekvicove-semienka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tekvicov\u00e9<\/a>, slne\u010dnicov\u00e9 \u010di konopn\u00e9 semienka<\/strong>.<\/li>\n\n\n\n<li>Do ra\u0148ajkovej ka\u0161e pridajte porciu <strong>100 % orie\u0161kov\u00e9ho masla<\/strong>, pridajte za mal\u00fa hrs\u0165 pr\u00edrodn\u00fdch orechov alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-kakaove-boby-drvene-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kakaov\u00fdch b\u00f4bov<\/a>.<\/li>\n\n\n\n<li>Sladkosti nahra\u010fte \u010derstv\u00fdm ovoc\u00edm so zmesou orechov a semienok, \u0161tvor\u010dekom kvalitnej horkej \u010dokol\u00e1dy alebo zdrav\u00fdm <strong>dom\u00e1cim dezertom<\/strong>, v ktorom ste bielu m\u00faku nahradili celozrnn\u00fdm variantom alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-5-zrnne-vlocky-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zmesou vlo\u010diek<\/a>.<\/li>\n\n\n\n<li>Obmedzte konzum\u00e1ciu n\u00e1pojov s alkoholom. Nealkoholick\u00e9 drinky dochu\u0165te napr\u00edklad citr\u00f3nom a m\u00e4tou alebo vysk\u00fa\u0161ajte <strong>vychladen\u00fd <a href=\"https:\/\/gymbeam.sk\/42-bcaa\" class=\"ek-link\">BCAA <\/a>n\u00e1poj <\/strong>bez <a href=\"https:\/\/gymbeam.sk\/kofein\" class=\"ek-link\">kofe\u00ednu<\/a>.<\/li>\n\n\n\n<li>Namiesto pr\u00edsnych, zbyto\u010dne obmedzuj\u00facich di\u00e9t a di\u00e9tnych n\u00e1pojov stavte na <strong>vyv\u00e1\u017een\u00fa zdrav\u00fa stravu<\/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>Ak v\u00e1s zauj\u00edma viac tipov na zostavenie zdrav\u00e9ho jed\u00e1lni\u010dka, ur\u010dite by v\u00e1m nemal unikn\u00fa\u0165 \u010dl\u00e1nok<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> \u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/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=\"Ako zv\u00fd\u0161i\u0165 hor\u010d\u00edk v strave?\" class=\"wp-image-286255\" style=\"width:843px;height:562px\" title=\"Ako zv\u00fd\u0161i\u0165 hor\u010d\u00edk v strave?\" 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=\"Odporucana_denna_davka_magnezia_alebo_horcika\"><\/span>Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka magn\u00e9zia alebo hor\u010d\u00edka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odpor\u00fa\u010dan\u00e9 denn\u00e9 d\u00e1vky pre dospel\u00e9 osoby sa pohybuj\u00fa medzi <strong>300 \u2013 400 mg na de\u0148<\/strong>. T\u00e1to d\u00e1vka niekedy nemus\u00ed sta\u010di\u0165 a v niektor\u00fdch pr\u00edpadoch je vhodn\u00e9 ju nav\u00fd\u0161i\u0165. K tomu \u010dasto doch\u00e1dza pri zv\u00fd\u0161enom poten\u00ed (\u0161port, pohyb v hor\u00facom prostred\u00ed, zv\u00fd\u0161en\u00e1 telesn\u00e1 teplota), pri tr\u00e1viacich \u0165a\u017ekostiach alebo v stresovom obdob\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Pri n\u00e1ro\u010dnej \u0161portovej aktivite&nbsp;<\/strong>m\u00f4\u017eu by\u0165 n\u00e1roky organizmu na hor\u010d\u00edk <strong>zv\u00fd\u0161en\u00e9 a\u017e o 10 \u2013 20 %.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Aka_forma_magnezia_ci_horcika_v_doplnkoch_stravy_je_najlepsia\"><\/span>Ak\u00e1 forma magn\u00e9zia \u010di hor\u010d\u00edka v doplnkoch stravy je najlep\u0161ia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doplnky stravy s obsahom hor\u010d\u00edka s\u00fa ide\u00e1lnou vo\u013ebou pre t\u00fdch, ktor\u00ed pravidelne nejedia potraviny bohat\u00e9 na hor\u010d\u00edk alebo si chc\u00fa jeho dostato\u010dn\u00fd pr\u00edjem poisti\u0165 pomocou doplnkov stravy. Tieto suplementy m\u00f4\u017eeme u\u017e\u00edva\u0165 v podobe <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kaps\u00fal,<\/a>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/magnezium-citrat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">rozpustn\u00e9ho pr\u00e1\u0161ku<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/magnesium-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">shotov<\/a>&nbsp;alebo&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u0161umiv\u00fdch tabliet<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri v\u00fdbere ide\u00e1lneho doplnku je d\u00f4le\u017eit\u00e9 str\u00e1\u017ei\u0165 si to, v akej biologickej forme sa v \u0148om magn\u00e9zium \u010di hor\u010d\u00edk nach\u00e1dza. T\u00e1to forma toti\u017e ovplyv\u0148uje vstrebate\u013enos\u0165 a vyu\u017eite\u013enos\u0165 hor\u010d\u00edka v organizme.&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>Lep\u0161ie vstrebate\u013en\u00e9 formy:<\/strong> citr\u00e1t, chel\u00e1tov\u00e1 v\u00e4zba (napr\u00edklad v podobe bisglycin\u00e1tu), lakt\u00e1t.<\/li>\n\n\n\n<li><strong>Hor\u0161ie vstrebate\u013en\u00e9 formy:<\/strong> oxid, sulf\u00e1t, uhli\u010ditan.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napr\u00edklad vstrebate\u013enos\u0165 chel\u00e1tovej v\u00e4zby (naj\u010dastej\u0161ie v podobe bisglycin\u00e1tu hore\u010dnat\u00e9ho) v mnoh\u00fdch pr\u00edpadoch a\u017e nieko\u013ekon\u00e1sobne predbieha oxidov\u00fa formu. Skvel\u00fa vyu\u017eite\u013enos\u0165 a vstrebate\u013enos\u0165 pon\u00faka aj hor\u010d\u00edk v <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/lipozomalne-magnezium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lipozom\u00e1lnej<\/a> forme, v\u010faka ktorej sa cez tr\u00e1viaci syst\u00e9m dostane do krvi e\u0161te r\u00fdchlej\u0161ie a m\u00f4\u017ee ma\u0165 a\u017e 95 % vstrebate\u013enos\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Doplnky stravy s magn\u00e9ziom alebo hor\u010d\u00edkom\" class=\"wp-image-286135\" style=\"width:843px;height:563px\" title=\"Doplnky stravy s magn\u00e9ziom alebo hor\u010d\u00edkom\" 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=\"Comu_vsetkemu_tak_horcik_napomaha\"><\/span>\u010comu v\u0161etk\u00e9mu tak hor\u010d\u00edk napom\u00e1ha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prispieva k zn\u00ed\u017eeniu \u00fanavy a vy\u010derpania.<\/li>\n\n\n\n<li>Podporuje spr\u00e1vnu funkciu svalov a zachovanie zdrav\u00fdch kost\u00ed a zubov.&nbsp;<\/li>\n\n\n\n<li>Pom\u00e1ha udr\u017ea\u0165 spr\u00e1vnu funkciu nervovej s\u00fastavy a psychiky.&nbsp;<\/li>\n\n\n\n<li>Podie\u013ea sa na synt\u00e9ze bielkov\u00edn.<\/li>\n\n\n\n<li>Prispieva k uvo\u013e\u0148ovaniu a spotrebe energie.&nbsp;<\/li>\n\n\n\n<li>Podporuje zachovanie elektrolytovej rovnov\u00e1hy v organizme.<\/li>\n\n\n\n<li>Zohr\u00e1va \u00falohu v procese delenia buniek.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_horciku\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o hor\u010d\u00edku<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hor\u010d\u00edk: K\u013e\u00fa\u010d k lep\u0161iemu v\u00fdkonu, sp\u00e1nku a regener\u00e1cii  l GymBeam l Fitness Academy\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/KXrnKzFyXNE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na magn\u00e9ziu alebo hor\u010d\u00edku z\u00e1vis\u00ed mno\u017estvo d\u00f4le\u017eit\u00fdch procesov v organizme. Jeho v\u00fdznam sa zvy\u0161uje pri \u0161porte, v stresov\u00fdch situ\u00e1ci\u00e1ch alebo u \u017eien pred men\u0161tru\u00e1ciou a v jej priebehu. \u010ealej m\u00e1 nemal\u00fd vplyv na zvl\u00e1danie stresu a pokojn\u00fd sp\u00e1nok. <strong>Ch\u00fdbaj\u00faci hor\u010d\u00edk sa m\u00f4\u017ee prejavova\u0165 svalov\u00fdmi k\u0155\u010dmi, \u00fanavou alebo nervozitou. <\/strong>Tomu m\u00f4\u017eeme zabr\u00e1ni\u0165 dostato\u010dn\u00fdm pr\u00edjmom tejto miner\u00e1lnej l\u00e1tky zo stravy alebo z doplnkov. Pri t\u00fdch je d\u00f4le\u017eit\u00e9 vybera\u0165 produkty s organickou formou magn\u00e9zia, ktor\u00e1 m\u00e1 typicky lep\u0161iu vstrebate\u013enos\u0165 v organizme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Magn\u00e9zium \u010di hor\u010d\u00edk suplementujete alebo sa spoliehate na jeho pr\u00edjem zo stravy? Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi, aby sa aj oni dozvedeli o d\u00f4le\u017eitosti dostato\u010dn\u00e9ho pr\u00edjmu hor\u010d\u00edka.&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>Magn\u00e9zium alebo hor\u010d\u00edk je \u010dasto zanedb\u00e1van\u00fd k\u013e\u00fa\u010dov\u00fd miner\u00e1l. Zistite v\u0161etko o tomto miner\u00e1li, \u010falej \u010do sp\u00f4sobuje jeho nedostatok a ako sa mu vyhnete.<\/p>\n","protected":false},"author":129,"featured_media":285885,"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":[8],"tags":[6056,6133,6055,6069],"filter_section":[],"filter_attribute":[13071,13056,13064,13067,13073,13068,13055],"class_list":{"0":"post-168655","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-doplnky-vyzivy","9":"tag-mineraly","10":"tag-strava","11":"tag-zdravie","12":"filter_attribute-mentalny-vykon","13":"filter_attribute-mineralne-latky","14":"filter_attribute-ostatne-doplnky-vyzivy","15":"filter_attribute-regeneracia","16":"filter_attribute-spanok","17":"filter_attribute-sportovy-vykon","18":"filter_attribute-vitaminy","19":"h-entry","20":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>K\u0155\u010de, \u00fanava, podr\u00e1\u017edenos\u0165 alebo sp\u00e1nok. 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Ak\u00e9 m\u00e1 \u010fal\u0161ie \u00fa\u010dinky a ktor\u00e9 zdroje hor\u010d\u00edka s\u00fa najlep\u0161ie?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-08T22:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-04T10:50:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/437-uvodni-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"437\" \/>\n\t<meta property=\"og:image:height\" content=\"279\" \/>\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=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"K\u0155\u010de, \u00fanava, podr\u00e1\u017edenos\u0165 alebo sp\u00e1nok. 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