{"id":227582,"date":"2020-05-15T16:18:00","date_gmt":"2020-05-15T14:18:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=227582"},"modified":"2024-06-04T15:25:37","modified_gmt":"2024-06-04T13:25:37","slug":"muky-ich-rozdiely-vyuzitie-nutricne-hodnoty-a-vyhody","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/muky-ich-rozdiely-vyuzitie-nutricne-hodnoty-a-vyhody\/","title":{"rendered":"M\u00faky &#8211; ich rozdiely, vyu\u017eitie, nutri\u010dn\u00e9 hodnoty a v\u00fdhody"},"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\/muky-ich-rozdiely-vyuzitie-nutricne-hodnoty-a-vyhody\/#Ako_vznika_muka\" title=\"Ako vznik\u00e1 m\u00faka?\">Ako vznik\u00e1 m\u00faka?<\/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\/muky-ich-rozdiely-vyuzitie-nutricne-hodnoty-a-vyhody\/#Druhy_muk_na_zaklade_ich_vyuzitia\" title=\"Druhy m\u00fak na z\u00e1klade ich vyu\u017eitia\">Druhy m\u00fak na z\u00e1klade ich vyu\u017eitia<\/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\/muky-ich-rozdiely-vyuzitie-nutricne-hodnoty-a-vyhody\/#Co_znamena_T-hodnota_muky_na_jej_obale\" title=\"\u010co znamen\u00e1 T-hodnota m\u00faky na jej obale?\">\u010co znamen\u00e1 T-hodnota m\u00faky na jej obale?<\/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\/muky-ich-rozdiely-vyuzitie-nutricne-hodnoty-a-vyhody\/#Rozdiely_medzi_mukami\" title=\"Rozdiely medzi m\u00fakami\">Rozdiely medzi m\u00fakami<\/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\/muky-ich-rozdiely-vyuzitie-nutricne-hodnoty-a-vyhody\/#Bezlepkove_muky\" title=\"Bezlepkov\u00e9 m\u00faky\">Bezlepkov\u00e9 m\u00faky<\/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\/muky-ich-rozdiely-vyuzitie-nutricne-hodnoty-a-vyhody\/#Porovnanie_nutricnych_hodnot_jednotlivych_muk\" title=\"Porovnanie nutri\u010dn\u00fdch hodn\u00f4t jednotliv\u00fdch m\u00fak\">Porovnanie nutri\u010dn\u00fdch hodn\u00f4t jednotliv\u00fdch m\u00fak<\/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\/muky-ich-rozdiely-vyuzitie-nutricne-hodnoty-a-vyhody\/#Vsetko_co_potrebujete_vediet_o_mukach\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o m\u00fakach\">V\u0161etko, \u010do potrebujete vedie\u0165 o m\u00fakach<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ktor\u00e1 m\u00faka je najvhodnej\u0161ia na palacinky, <strong>\u010do je to tapioka,<\/strong> a \u010d\u00edm je \u0161peci\u00e1lna ban\u00e1nov\u00e1 m\u00faka? Pre\u010d\u00edtajte si, ak\u00e9 s\u00fa <strong>hlavn\u00e9 rozdiely medzi jednotliv\u00fdmi m\u00fakami,<\/strong> ak\u00e9 je ich <strong>vyu\u017eitie, a ak\u00fdmi v\u00fdhodami<\/strong> sa m\u00f4\u017eu p\u00fd\u0161i\u0165.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_vznika_muka\"><\/span>Ako vznik\u00e1 m\u00faka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K\u00fdm sa m\u00faka objav\u00ed vo va\u0161ej kuchyni, mus\u00ed <strong>prejs\u0165 dlh\u00fa cestu.<\/strong> Proces spracovania m\u00faky sa s\u00edce zd\u00e1 by\u0165 jednoduch\u00fd, no skuto\u010dne<strong> kvalitn\u00e1 m\u00faka si vy\u017eaduje poriadnu d\u00e1vku trpezlivosti a prec\u00edznosti.<\/strong> Na za\u010diatku je potrebn\u00e9 zozbiera\u0165 zrn\u00e1 \u010di plody, z ktor\u00fdch sa m\u00faka vyr\u00e1ba. Tento samotn\u00fd krok pozost\u00e1va z <strong>nieko\u013ek\u00fdch f\u00e1z zberu, triedenia, \u010distenia a pr\u00edprav.<\/strong> N\u00e1sledne zrn\u00e1 a plody prech\u00e1dzaj\u00fa <strong>procesom drvenia,<\/strong> a\u017e k\u00fdm nedostan\u00fa podobu <strong>zv\u00e4\u010d\u0161a bielej pr\u00e1\u0161kovej hmoty.<\/strong> V tejto fin\u00e1lnej f\u00e1ze tak m\u00f4\u017eete ur\u010di\u0165 aj <strong>konzistenciu m\u00faky,<\/strong> na z\u00e1klade \u010doho sa nesk\u00f4r del\u00ed na<strong> hladk\u00fa, polohrub\u00fa a hrub\u00fa m\u00faku.<\/strong> <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/pasta-1181189_1920-min.jpg\" alt=\"M\u00faky - ich rozdiely, vyu\u017eitie, nutri\u010dn\u00e9 hodnoty a v\u00fdhody\" style=\"width:843px;height:567px\" title=\"M\u00faky - ich rozdiely, vyu\u017eitie, nutri\u010dn\u00e9 hodnoty a v\u00fdhody\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Druhy_muk_na_zaklade_ich_vyuzitia\"><\/span>Druhy m\u00fak na z\u00e1klade ich vyu\u017eitia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f sa m\u00f4\u017ee zda\u0165, \u017ee v\u0161etky m\u00faky m\u00f4\u017eete vyu\u017ei\u0165 na<strong> ak\u00e9ko\u013evek pe\u010denie \u010di zahus\u0165ovanie,<\/strong> nie je to tak. M\u00faky toti\u017e<strong> rozde\u013eujeme aj na z\u00e1klade ich vyu\u017eitia,<\/strong> a to na:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hladk\u00fa m\u00faku<\/strong> &#8211; vyu\u017eitie na <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Palacinky\/\" class=\"ek-link\">palacinky<\/a>, \u0161tr\u00fad\u013eu, krehk\u00e9 pe\u010divo \u010di zahustenie polievok<\/li>\n\n\n\n<li><strong>Polohrub\u00fa m\u00faku<\/strong> &#8211; kysnut\u00e9 a pi\u0161k\u00f3tov\u00e9 cesto<\/li>\n\n\n\n<li><strong>Hrub\u00fa m\u00faku<\/strong> &#8211; knedl\u00edky, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, halu\u0161ky<\/li>\n\n\n\n<li><strong>Kol\u00e1\u010dov\u00fa m\u00faku<\/strong> &#8211; m\u00e1 jemn\u00fa a vl\u00e1\u010dnu konzistenciu, vhodn\u00fa na pe\u010denie krehk\u00fdch kol\u00e1\u010dov<\/li>\n\n\n\n<li><strong>Chlebov\u00fa m\u00faku<\/strong> &#8211; ide o najvhodnej\u0161iu m\u00faku na pe\u010denie chleba \u010di kv\u00e1skovanie<\/li>\n\n\n\n<li><strong>M\u00faku na cestoviny<\/strong> &#8211; ide o m\u00faku z tvrdej p\u0161enice, aby cestoviny chytili ten spr\u00e1vny tvar a hustotu <span style=\"color: #ff6600;\">[1] [2]&nbsp;<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rsz_img_8564-min.jpg\" alt=\"Druhy m\u00fak na z\u00e1klade ich vyu\u017eitia\" style=\"width:843px;height:567px\" title=\"Druhy m\u00fak na z\u00e1klade ich vyu\u017eitia\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_znamena_T-hodnota_muky_na_jej_obale\"><\/span>\u010co znamen\u00e1 T-hodnota m\u00faky na jej obale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno ste si na obale m\u00faky u\u017e v\u0161imli <strong>ozna\u010denie T + nejak\u00e9 \u010d\u00edslo.<\/strong> Toto \u010d\u00edslo ud\u00e1va, \u010di sa v m\u00fake po\u010das spracovania <strong>zachovalo men\u0161ie alebo v\u00e4\u010d\u0161ie mno\u017estvo z\u0155n a prospe\u0161n\u00fdch l\u00e1tok.<\/strong> S\u00fa to toti\u017e pr\u00e1ve \u0161upky z\u0155n, ktor\u00e9 obsahuj\u00fa<strong> najv\u00e4\u010d\u0161ie mno\u017estvo vl\u00e1kniny, vitam\u00ednov a miner\u00e1lov.<\/strong> Preto, \u010d\u00edm viac t\u00fdchto l\u00e1tok m\u00faka obsahuje, t\u00fdm je pre <strong>\u013eudsk\u00fd organizmus hodnotnej\u0161ia.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e m\u00e1 m\u00faka vysok\u00fa hodnotu, b\u00fdva spravidla <strong>tmav\u0161ia a dobre rozomlet\u00e1<\/strong> (obsahuje viac povrchov\u00fdch \u010dast\u00ed zrna). Lepok, ktor\u00fd obsahuje, je pek\u00e1rensky menej kvalitn\u00fd a tie\u017e je ho ni\u017e\u0161ie mno\u017estvo, tak\u017ee cesto bude <strong>dlh\u0161ie kysn\u00fa\u0165.<\/strong> V\u00fdhodou je, \u017ee obsahuje <strong>vy\u0161\u0161ie mno\u017estvo vitam\u00ednov, miner\u00e1lov a vl\u00e1knin<\/strong>y ako m\u00faka, ktor\u00e1 m\u00e1 ni\u017e\u0161iu hodnotu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00faka s <strong>ni\u017e\u0161ou hodnotou<\/strong> m\u00e1 obvykle <strong>svetlej\u0161iu farbu, ni\u017e\u0161\u00ed obsah vl\u00e1kniny, vitam\u00ednov i miner\u00e1lov,<\/strong> a naopak <strong>obsahuje viac lepku,<\/strong> v\u010faka \u010domu cesto kysne r\u00fdchlej\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozrite si nieko\u013eko typov m\u00fak na z\u00e1klade ich T-hodnoty:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T 400 \u2013 P\u0161eni\u010dn\u00e1 v\u00fdberov\u00e1 polohrub\u00e1<\/li>\n\n\n\n<li>T 430&nbsp; &#8211; \u0160paldov\u00e1 m\u00faka<\/li>\n\n\n\n<li>T 450 \u2013 P\u0161eni\u010dn\u00e1 hrub\u00e1<\/li>\n\n\n\n<li>T 512 \u2013 P\u0161eni\u010dn\u00e1 pek\u00e1rska \u0161peci\u00e1l<\/li>\n\n\n\n<li>T 530 \u2013 P\u0161eni\u010dn\u00e1 m\u00faka hladk\u00e1 svetl\u00e1<\/li>\n\n\n\n<li>T 550 \u2013 P\u0161eni\u010dn\u00e1 m\u00faka polohrub\u00e1 svetl\u00e1<\/li>\n\n\n\n<li>T 650 \u2013 P\u0161eni\u010dn\u00e1 m\u00faka hladk\u00e1 polosvetl\u00e1 \u2013 vhodn\u00e1 pre pe\u010denie chleba<\/li>\n\n\n\n<li>T 700 \u2013 P\u0161eni\u010dn\u00e1 m\u00faka svetl\u00e1, chlebov\u00e1<\/li>\n\n\n\n<li>T 960 &#8211;&nbsp; Ra\u017en\u00e1 chlebov\u00e1<\/li>\n\n\n\n<li>T 1000- P\u0161eni\u010dn\u00e1 m\u00faka hladk\u00e1 tmav\u00e1 (chlebov\u00e1)<\/li>\n\n\n\n<li>T 1050- P\u0161eni\u010dn\u00e1 m\u00faka chlebov\u00e1<\/li>\n\n\n\n<li>T 1150- Chlebov\u00e1 m\u00faka<\/li>\n\n\n\n<li>T 1700 &#8211; Ra\u017en\u00e1 celozrnn\u00e1<\/li>\n\n\n\n<li>T 1800- P\u0161eni\u010dn\u00e1 celozrnn\u00e1<\/li>\n<\/ul>\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=\"32899,36388,36412,38056,6086,8565,28092,30340\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Rozdiely_medzi_mukami\"><\/span>Rozdiely medzi m\u00fakami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje <strong><a title=\"M\u00faky GymBeam\" href=\"https:\/\/gymbeam.sk\/muky\" target=\"_blank\" rel=\"noopener noreferrer\">\u0161irok\u00e9 spektrum m\u00fak<\/a>,<\/strong> od klasickej p\u0161eni\u010dnej, cez mand\u013eov\u00fa a\u017e po tapiokov\u00fa m\u00faku. Pozrite si, ak\u00e9 s\u00fa medzi nimi <strong>rozdiely a ak\u00fdmi v\u00fdhodami sa m\u00f4\u017eu p\u00fd\u0161i\u0165. &nbsp;<\/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 is-style-default\">P\u0161eni\u010dn\u00e1 m\u00faka<\/h3>\n\n\n\n<p>P\u0161enica, pr\u00e1vom naz\u00fdvan\u00e1 aj <strong>kr\u00e1\u013eovn\u00e1 obiln\u00edn, je najpou\u017e\u00edvanej\u0161ia obilnina na v\u00fdrobu m\u00faky<\/strong> na svete. Kedysi v minulosti bola dokonca vyu\u017e\u00edvan\u00e1 len ako <strong>v\u00fdsada bohat\u00fdch rod\u00edn<\/strong> a chudobn\u00ed \u013eudia na \u0148u nemali n\u00e1rok. V dne\u0161nej dobe sa v\u0161ak n\u00e1jde mnoho z\u00e1stancov zdravej v\u00fd\u017eivy, ktor\u00ed ju zo svojho jed\u00e1lni\u010dka vyl\u00fa\u010dia, pri\u010dom si <strong>neuvedomuj\u00fa jej benefity.<\/strong> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je bohat\u00e1 na d\u00f4le\u017eit\u00e9 \u017eiviny<\/p>\n\n\n\n<p>P\u0161enica je <strong>bohat\u00fdm zdrojom vl\u00e1kniny.<\/strong> T\u00e1 je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou stravy, preto\u017ee <strong>zabra\u0148uje z\u00e1pche, pom\u00e1ha kontrolova\u0165 hladinu cukru v krvi,<\/strong> chr\u00e1ni pred srdcov\u00fdmi chorobami a dokonca pom\u00e1ha pri zni\u017eovan\u00ed hmotnosti. P\u0161eni\u010dn\u00e1 m\u00faka je tie\u017e bohat\u00e1 na <strong>vitam\u00edny B1, B3 a B5, riboflav\u00edn a fol\u00e1t.<\/strong> M\u00e1 tie\u017e viac <strong>\u017eeleza, v\u00e1pnika, bielkov\u00edn<\/strong> a \u010fal\u0161\u00edch \u017eiv\u00edn ako mnoh\u00e9 in\u00e9 druhy m\u00fak, a je zdrojom <strong>beta-gluk\u00e1nov a \u010fal\u0161\u00edch prospe\u0161n\u00fdch l\u00e1tok.<\/strong> Ke\u010f p\u0161enicu zo svojho jed\u00e1lni\u010dka vynech\u00e1te, mali by ste sa uisti\u0165, \u017ee tieto d\u00f4le\u017eit\u00e9 \u017eiviny <strong>prijmete aj z in\u00fdch potrav\u00edn,<\/strong> aby sa u v\u00e1s neprejavil ich nedostatok.<span style=\"color: #ff6600;\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zabezpe\u010duje zdravie \u010driev<\/p>\n\n\n\n<p>P\u0161eni\u010dn\u00e9 otruby s\u00fa ve\u013emi bohat\u00e9 na <strong>nerozpustn\u00fa vl\u00e1kninu,<\/strong> ktor\u00e1 m\u00e1 na \u013eudsk\u00fd organizmus priazniv\u00e9 \u00fa\u010dinky. \u0160tudie toti\u017e nazna\u010duj\u00fa, \u017ee t\u00e1to vl\u00e1knina m\u00f4\u017ee <strong>fungova\u0165 ako prebiotikum,<\/strong> ktor\u00e9 udr\u017euje <strong>prospe\u0161n\u00e9 bakt\u00e9rie v na\u0161om \u010dreve.<\/strong> Navy\u0161e, p\u0161enica, a teda aj p\u0161eni\u010dn\u00e1 m\u00faka, m\u00f4\u017eu by\u0165 <strong>n\u00e1pomocn\u00e9 pri tr\u00e1viacich probl\u00e9moch<\/strong> a skr\u00e1ti\u0165 tak \u010das potrebn\u00fd na tr\u00e1venie \u0165a\u017eko str\u00e1vite\u013en\u00fdch potrav\u00edn.<span style=\"color: #ff6600;\"> [2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyu\u017eitie p\u0161eni\u010dnej m\u00faky<\/strong> &#8211; naj\u010dastej\u0161ie sa pou\u017e\u00edva na v\u00fdrobu chleba, cestov\u00edn, pe\u010diva, kol\u00e1\u010dov a su\u0161ienok.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/wheat-3241114_1920-min.jpg\" alt=\"P\u0161eni\u010dn\u00e1 m\u00faka je bohat\u00fdm zdrojom vl\u00e1kniny\" style=\"width:843px;height:567px\" title=\"P\u0161eni\u010dn\u00e1 m\u00faka je bohat\u00fdm zdrojom vl\u00e1kniny\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u0160paldov\u00e1 m\u00faka<\/h3>\n\n\n\n<p>Tento druh obilnej m\u00faky je s\u00edce <strong>drah\u0161\u00ed, no ve\u013emi zdrav\u00fd.<\/strong> Neobsahuje <strong>\u017eiadne chemick\u00e9 l\u00e1tky,<\/strong> \u013eahko sa tr\u00e1vi a m\u00e1 jemn\u00fa orie\u0161kov\u00fa chu\u0165. V skuto\u010dnosti sa \u0161palda pova\u017euje za <strong>samostatn\u00fd druh p\u0161enice.<\/strong> Ke\u010f\u017ee teda ide o rovnak\u00fd druh, maj\u00fa<strong> podobn\u00fd v\u00fd\u017eivov\u00fd profil.<\/strong> Zrn\u00e1 \u0161paldy s\u00fa v\u0161ak viac rozpustn\u00e9 vo vode, \u010do organizmu <strong>zna\u010dne u\u013eah\u010duje tr\u00e1venie.<\/strong> M\u00e1 tie\u017e vysok\u00fd obsah bielkov\u00edn, v\u010faka \u010domu sa m\u00f4\u017ee p\u00fd\u0161i\u0165 <strong>bohat\u00fdm aminokyselinov\u00fdm spektrom.<\/strong><a href=\"https:\/\/gymbeam.sk\/bio-spaldova-muka-celozrnna-hladka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> \u0160paldov\u00e1 m\u00faka<\/a> obsahuje aj tuk, ktor\u00fd m\u00e1 <strong>vysok\u00e9 zlo\u017eenie nenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn.<\/strong><span style=\"color: #ff6600;\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bohat\u00e1 na vl\u00e1kninu a prospe\u0161n\u00e9 l\u00e1tky<\/p>\n\n\n\n<p>\u0160palda sa sklad\u00e1 hlavne z cukrov, z ktor\u00fdch v\u00e4\u010d\u0161inu tvor\u00ed \u0161krob, v\u010faka \u010domu s\u00fa v\u00fdrobky zo \u0161paldovej m\u00faky<strong> vl\u00e1\u010dnej\u0161ie a hutnej\u0161ie.<\/strong> V kombin\u00e1cii s vysok\u00fdm podielom vl\u00e1kniny, ktorou sa \u0161paldov\u00e1 m\u00faka m\u00f4\u017ee p\u00fd\u0161i\u0165, tak <strong>pom\u00e1ha spomali\u0165 tr\u00e1venie a navodzuje pocit s\u00fdtosti.<\/strong> Vysok\u00fd pr\u00edjem vl\u00e1kniny navy\u0161e s\u00favis\u00ed aj so<strong> zn\u00ed\u017een\u00fdm rizikom obezity, srdcov\u00fdch chor\u00f4b a cukrovky 2. typu.<\/strong> Obsah vl\u00e1kniny v \u0161paldovej m\u00fake je v skuto\u010dnosti <strong>o nie\u010do ni\u017e\u0161\u00ed<\/strong> ako obsah v p\u0161eni\u010dnej m\u00fake, no obsahuj\u00fa <strong>podobn\u00e9 mno\u017estvo rozpustnej vl\u00e1kniny.<\/strong> <span style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vzh\u013eadom na to, \u017ee \u0161palda vo v\u0161eobecnosti obsahuje <strong>vysok\u00e9 mno\u017estvo miner\u00e1lov a vitam\u00ednov,<\/strong> m\u00f4\u017ee napr\u00edklad zlep\u0161i\u0165 imunitn\u00fd syst\u00e9m, zn\u00ed\u017ei\u0165 hladinu cukru v krvi, ako aj zl\u00e9ho LDL cholesterolu. Organizmu dod\u00e1va hor\u010d\u00edk, zinok, mang\u00e1n, v\u00e1pnik, drasl\u00edk a vitam\u00edny skupiny B. <span style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyu\u017eitie \u0161paldovej m\u00faky<\/strong> &#8211; rovnako ako p\u0161eni\u010dn\u00e1 m\u00faka sa naj\u010dastej\u0161ie pou\u017e\u00edva na v\u00fdrobu chleba, cestov\u00edn, pe\u010diva, kol\u00e1\u010dov a su\u0161ienok \u010di palaciniek.<\/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 is-style-default\">Ra\u017en\u00e1 m\u00faka<\/h3>\n\n\n\n<p>Ra\u017en\u00e1 m\u00faka je jedinou m\u00fakou, okrem p\u0161eni\u010dnej a \u0161paldovej, ktor\u00fa<strong> m\u00f4\u017eete vyu\u017ei\u0165 na v\u00fdrobu chleba \u010di kv\u00e1skovanie.<\/strong> Ra\u017en\u00e1 m\u00faka si zvy\u010dajne <strong>zachov\u00e1va ve\u013ek\u00e9 mno\u017estvo \u017eiv\u00edn,<\/strong> na rozdiel od rafinovanej p\u0161eni\u010dnej m\u00faky. Z v\u00fd\u017eivov\u00e9ho h\u013eadiska je <strong>hodnota ra\u017eu porovnate\u013en\u00e1 s hodnotou p\u0161enice.<\/strong> V niektor\u00fdch pr\u00edpadoch je v\u0161ak napr\u00edklad jeho <strong>obsah aminokyseliny lyz\u00edn dokonca biologicky lep\u0161\u00ed.<\/strong><span style=\"color: #ff6600;\"> [8] [9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navodzuje pocit s\u00fdtosti<\/p>\n\n\n\n<p>Ra\u017e je <strong>dobr\u00fdm zdrojom vl\u00e1kniny,<\/strong> \u010do je obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9 pre \u013eud\u00ed, ktor\u00ed nemaj\u00fa dostatok vl\u00e1kniny vo svojej strave. Ra\u017en\u00e1 vl\u00e1knina je bohato <strong>vybaven\u00e1 necelul\u00f3zov\u00fdmi polysacharidmi,<\/strong> ktor\u00e9 maj\u00fa mimoriadne vysok\u00fa schopnos\u0165 viaza\u0165 vodu a r\u00fdchlo <strong>dod\u00e1vaj\u00fa pocit plnosti a s\u00fdtosti.<\/strong><span style=\"color: #ff6600;\"> [9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pom\u00e1ha zni\u017eova\u0165 LDL cholesterol<\/strong><\/p>\n\n\n\n<p>Ra\u017en\u00e1 m\u00faka m\u00f4\u017ee zlep\u0161i\u0165 <strong>nieko\u013eko aspektov zdravia srdca,<\/strong> preto\u017ee niektor\u00e9 v\u00fdskumy sp\u00e1jaj\u00fa jej pr\u00edjem s <strong>ni\u017e\u0161\u00edmi rizikov\u00fdmi faktormi srdcov\u00e9ho ochorenia.<\/strong> Napr\u00edklad 8-t\u00fd\u017ed\u0148ov\u00e1 \u0161t\u00fadia <strong>porovn\u00e1vala \u00fa\u010dinky konzum\u00e1cie ra\u017enej a p\u0161eni\u010dnej m\u00faky na hladinu cholesterolu v krvi.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span> Vedci zistili, \u017ee ra\u017en\u00e1 m\u00faka bola pri zni\u017eovan\u00ed zl\u00e9ho LDL cholesterolu <strong>\u00fa\u010dinnej\u0161ia o 14 % oproti p\u0161eni\u010dnej m\u00fake.<\/strong> <span style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pom\u00e1ha pri z\u00e1pche<\/p>\n\n\n\n<p>Ke\u010f\u017ee je ra\u017en\u00e1 m\u00faka bohat\u00e1 na vl\u00e1kninu, \u00fa\u010dinne sa podie\u013ea na <strong>zlep\u0161ovan\u00ed za\u017e\u00edvacieho traktu,<\/strong> nako\u013eko absorbuje vodu, a tak pom\u00e1ha pri<strong> lep\u0161ej priechodnosti \u010driev.<\/strong> Niektor\u00e9 \u0161t\u00fadie dokonca nazna\u010duj\u00fa, \u017ee ra\u017en\u00e1 m\u00faka bola \u00fa\u010dinnej\u0161ia pri lie\u010dbe z\u00e1pchy ako p\u0161eni\u010dn\u00e1 m\u00faka. In\u00e9 \u0161t\u00fadie tie\u017e zistili, \u017ee vl\u00e1knina z ra\u017enej m\u00faky m\u00f4\u017ee <strong>zv\u00fd\u0161i\u0165 hladinu mastn\u00fdch kysel\u00edn s kr\u00e1tkym re\u0165azcom.<\/strong> Tieto kyseliny boli spojen\u00e9 s r\u00f4znymi v\u00fdhodami, vr\u00e1tane chudnutia, ni\u017e\u0161ej hladiny cukru v krvi a ochrany proti rakovine hrub\u00e9ho \u010dreva. <span style=\"color: #ff6600;\">[9] [10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyu\u017eitie ra\u017enej m\u00faky<\/strong> &#8211; naj\u010dastej\u0161ie sa vyu\u017e\u00edva na v\u00fdrobu chleba \u010di kv\u00e1skovanie.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/corn-4454585_1920-min.jpg\" alt=\"Ra\u017en\u00e1 m\u00faka navodzuje pocit s\u00fdtosti\" style=\"width:843px;height:567px\" title=\"Ra\u017en\u00e1 m\u00faka navodzuje pocit s\u00fdtosti\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Bezlepkove_muky\"><\/span>Bezlepkov\u00e9 m\u00faky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e4\u010d\u0161ina v\u00fdrobkov sa vyr\u00e1ba z bielej alebo p\u0161eni\u010dnej m\u00faky. Tak\u00e9to produkty s\u00fa v\u0161ak <strong>neprijate\u013en\u00e9 pre celiatikov,<\/strong> \u010di \u013eud\u00ed na bezlepkovej di\u00e9te. Celiakia je<strong> z\u00e1va\u017en\u00e9 autoimunitn\u00e9 ochorenie,<\/strong> pri ktorom doch\u00e1dza k nap\u00e1daniu buniek tenk\u00e9ho \u010dreva vlastn\u00fdm imunitn\u00fdm syst\u00e9mom. T\u00e1to reakcia <strong>nast\u00e1va pri tr\u00e1ven\u00ed glut\u00e9nu,<\/strong> teda lepku, ktor\u00fd sa naj\u010dastej\u0161ie nach\u00e1dza pr\u00e1ve v obilnin\u00e1ch. Na\u0161\u0165astie na trhu existuje<strong> mno\u017estvo bezlepkov\u00fdch m\u00fak,<\/strong> ktor\u00e9 mo\u017eno vyu\u017ei\u0165 na pr\u00edpravu ob\u013e\u00faben\u00fdch pokrmov. Ak by ste sa o lepku chceli dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a title=\"Lepok - je naozaj \u0161kodliv\u00fd pre ka\u017ed\u00e9ho z n\u00e1s?\" href=\"https:\/\/gymbeam.sk\/blog\/lepok-je-naozaj-skodlivy-pre-kazdeho-z-nas\/\" target=\"_blank\" rel=\"noopener noreferrer\">Lepok &#8211; je naozaj \u0161kodliv\u00fd pre ka\u017ed\u00e9ho z n\u00e1s?<\/a>.<\/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 is-style-default\">Ovsen\u00e1 m\u00faka<\/h3>\n\n\n\n<p>Ovsen\u00e1 m\u00faka je <strong>prirodzene bezlepkov\u00e1 m\u00faka,<\/strong> ktor\u00e1 m\u00e1 hodv\u00e1bnu text\u00faru a jemn\u00fa chu\u0165. Je podobn\u00fd p\u0161eni\u010dnej m\u00fake s t\u00fdm rozdielom, \u017ee neobsahuje lepok a m\u00e1<strong> vy\u0161\u0161\u00ed podiel bielkov\u00edn<\/strong>&nbsp;ako in\u00e9 be\u017en\u00e9 m\u00faky. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bohat\u00e1 na beta-gluk\u00e1ny<\/p>\n\n\n\n<p>Ovos vo v\u0161eobecnosti obsahuje <strong>ve\u013ek\u00e9 mno\u017estvo beta-gluk\u00e1nu,<\/strong> typu rozpustnej vl\u00e1kniny, ktor\u00e1&nbsp; vytv\u00e1ra hrub\u00fd, g\u00e9lov\u00fd roztok v \u010dreve, \u010do <strong>sp\u00f4sobuje pocit s\u00fdtosti.<\/strong> Medzi hlavn\u00e9 v\u00fdhody beta-gluk\u00e1nov pre zdravie patria:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zn\u00ed\u017eenie hladiny LDL a celkov\u00e9ho cholesterolu<\/li>\n\n\n\n<li>zn\u00ed\u017een\u00e1 hladina cukru v krvi<\/li>\n\n\n\n<li>zv\u00fd\u0161enie pocitu plnosti<\/li>\n\n\n\n<li>zv\u00fd\u0161enie n\u00e1rastu dobr\u00fdch bakt\u00e9ri\u00ed v za\u017e\u00edvacom trakte <span style=\"color: #ff6600;\">[12] [13]<\/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>Bohat\u00e1 na antioxidanty<\/p>\n\n\n\n<p>Ovos, a teda aj ovsen\u00e1 m\u00faka m\u00e1 <strong>vysok\u00fd obsah antioxidantov<\/strong> a prospe\u0161n\u00fdch rastlinn\u00fdch zl\u00fa\u010den\u00edn, naz\u00fdvan\u00fdch polyfenoly. Najpozoruhodnej\u0161ia je jedine\u010dn\u00e1 skupina antioxidantov, naz\u00fdvan\u00fdch <strong>avenantramidy,<\/strong> ktor\u00e9 sa takmer v\u00fdlu\u010dne nach\u00e1dzaj\u00fa len v ovse. Avenantramidy m\u00f4\u017eu pom\u00f4c\u0165 <strong>zn\u00ed\u017ei\u0165 hladiny krvn\u00e9ho tlaku zv\u00fd\u0161en\u00edm produkcie oxidu dusnat\u00e9ho.<\/strong> T\u00e1to molekula plynu <strong>pom\u00e1ha roz\u0161irova\u0165 krvn\u00e9 cievy<\/strong> a vedie k lep\u0161iemu toku krvi. <span style=\"color: #ff6600;\">[12] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyu\u017eitie ovsenej m\u00faky<\/strong> &#8211; vyu\u017ei\u0165 sa d\u00e1 na pr\u00edpravu v\u0161etk\u00fdch bezlepkov\u00fdch pokrmov &#8211; kol\u00e1\u010dov, su\u0161ienok, palaciniek, a pod.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/cereal-563796_1920-min.jpg\" alt=\"Ovsen\u00e1 m\u00faka je bohat\u00e1 na beta-gluk\u00e1ny\" style=\"width:843px;height:567px\" title=\"Ovsen\u00e1 m\u00faka je bohat\u00e1 na beta-gluk\u00e1ny\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kokosov\u00e1 m\u00faka<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/bio-kokosova-muka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kokosov\u00e1 m\u00faka<\/a> je vyroben\u00e1 <strong>mlet\u00edm a n\u00e1sledn\u00fdm su\u0161en\u00edm kokosovej du\u017einy.<\/strong> V\u00fdsledn\u00fd biely pr\u00e1\u0161ok vyzer\u00e1 podobne ako m\u00faka vyroben\u00e1 z obilia, a m\u00e1 <strong>ve\u013emi jemn\u00fa chu\u0165.<\/strong> Kokosov\u00e1 m\u00faka m\u00e1 pomerne <strong>vysok\u00fd obsah bielkov\u00edn, vl\u00e1kniny a tuku<\/strong> a relat\u00edvne n\u00edzky obsah sacharidov v porovnan\u00ed s in\u00fdmi m\u00fakami, a navy\u0161e je <strong>\u00faplne bezlepkov\u00e1.<\/strong> <span style=\"color: #ff6600;\">[16] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pom\u00e1ha pri chudnut\u00ed<\/p>\n\n\n\n<p>Kokosov\u00e1 m\u00faka m\u00f4\u017ee <strong>pom\u00f4c\u0165 pri snahe o chudnutie,<\/strong> nako\u013eko obsahuje <strong>triglyceridy so stredne dlh\u00fdm re\u0165azcom (MCT).<\/strong> S\u00fa to vlastne <strong>tuky,<\/strong> ktor\u00e9 sa v tele neukladaj\u00fa tak ako be\u017en\u00fd tuk, preto\u017ee putuj\u00fa priamo do pe\u010dene, kde sa <strong>podie\u013eaj\u00fa na v\u00fdrobe energie.<\/strong> MCT m\u00f4\u017eu tie\u017e <strong>zni\u017eova\u0165 chu\u0165 do jedla<\/strong> a va\u0161e telo ich spracov\u00e1va inak ako tuky s dlh\u00fdm re\u0165azcom nach\u00e1dzaj\u00face sa v potravin\u00e1ch, ako s\u00fa orechy. Pr\u00e1ve v\u010faka tomu v\u00e1m MCT tuky v kokosovej m\u00fake m\u00f4\u017eu <strong>pom\u00f4c\u0165 sp\u00e1li\u0165 o nie\u010do viac kal\u00f3ri\u00ed,<\/strong> nako\u013eko sa nemenia na tuk, ale na \u010dist\u00fa energiu. <span style=\"color: #ff6600;\">[16] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyu\u017eitie kokosovej m\u00faky<\/strong> &#8211; kokosov\u00fa m\u00faku m\u00f4\u017eete pou\u017ei\u0165 na pr\u00edpravu ak\u00e9hoko\u013evek dezertu \u010di pe\u010diva, je v\u0161ak potrebn\u00e9 myslie\u0165 na to, \u017ee m\u00e1 men\u0161iu hustotu ako p\u0161eni\u010dn\u00e1 m\u00faka, preto je na jej zahustenie pri recepte potrebn\u00e9 pou\u017ei\u0165 nejak\u00e9 zahus\u0165ovadlo, alebo viac vaj\u00ed\u010dok.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/coconut-1501334_1920_1_-min.jpg\" alt=\"Kokosov\u00e1 m\u00faka obsahuje vysok\u00e9 mno\u017estvo vl\u00e1kniny\" style=\"width:843px;height:567px\" title=\"Kokosov\u00e1 m\u00faka obsahuje vysok\u00e9 mno\u017estvo vl\u00e1kniny\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Poh\u00e1nkov\u00e1 m\u00faka<\/h3>\n\n\n\n<p>Poh\u00e1nka patr\u00ed do skupiny potrav\u00edn be\u017ene<strong> naz\u00fdvan\u00fdch pseudocere\u00e1lie.<\/strong> Pseudocere\u00e1lie s\u00fa semen\u00e1, ktor\u00e9 sa vyu\u017e\u00edvaj\u00fa a konzumuj\u00fa rovnako ako obiln\u00e9 zrn\u00e1, ale nerast\u00fa na tr\u00e1vach. Poh\u00e1nka sa stala popul\u00e1rnou ako superpotravina kv\u00f4li <strong>vysok\u00e9mu obsahu miner\u00e1lov a antioxidantov.<\/strong> <span style=\"color: #ff6600;\">[19] [20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zlep\u0161uje hladinu cukru v krvi<\/p>\n\n\n\n<p>Poh\u00e1nka ma dos\u0165 <strong>n\u00edzky a\u017e stredn\u00fd glykemick\u00fd index.<\/strong> To znamen\u00e1, \u017ee by malo by\u0165 bezpe\u010dn\u00e9 konzumova\u0165 poh\u00e1nkov\u00fa m\u00faku pre v\u00e4\u010d\u0161inu <strong>\u013eud\u00ed s cukrovkou 2. typu.<\/strong> \u0160t\u00fadie v skuto\u010dnosti sp\u00e1jaj\u00fa pr\u00edjem poh\u00e1nky s ni\u017e\u0161ou hladinou cukru v krvi u \u013eud\u00ed s t\u00fdmto ochoren\u00edm. Predpoklad\u00e1 sa, \u017ee tento \u00fa\u010dinok je sp\u00f4soben\u00fd jedine\u010dnou <strong>zl\u00fa\u010deninou D-chiro-inozitolom.<\/strong> \u0160t\u00fadie nazna\u010duj\u00fa, \u017ee tento <strong>rozpustn\u00fd cukor rob\u00ed bunky citlivej\u0161ie na inzul\u00edn,<\/strong> ktor\u00fd sp\u00f4sobuje, \u017ee <strong>bunky absorbuj\u00fa cukor z krvi.<\/strong> <span style=\"color: #ff6600;\">[20] [21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podporuje zdravie srdca<\/p>\n\n\n\n<p><a title=\"Poh\u00e1nkov\u00e1 m\u00faka Wolfberry\" href=\"https:\/\/gymbeam.sk\/bio-pohankova-muka-wolfberry.html\" target=\"_blank\" rel=\"noopener noreferrer\">Poh\u00e1nkov\u00e1 m\u00faka<\/a> sa m\u00f4\u017ee pochv\u00e1li\u0165 <strong>mnoh\u00fdmi zl\u00fa\u010deninami,<\/strong> ktor\u00e9 s\u00fa prospe\u0161n\u00e9 pre zdravie srdca, ako je rut\u00edn, hor\u010d\u00edk, me\u010f, vl\u00e1knina a ur\u010dit\u00e9 bielkoviny. Spomedzi obiln\u00edn a pseudocere\u00e1li\u00ed je poh\u00e1nka <strong>najbohat\u0161\u00edm zdrojom rut\u00ednu,<\/strong> antioxidantu, ktor\u00fd m\u00f4\u017ee napr\u00edklad <strong>zn\u00ed\u017ei\u0165 riziko srdcov\u00fdch ochoren\u00ed<\/strong> t\u00fdm, \u017ee zabr\u00e1ni tvorbe krvn\u00fdch zrazen\u00edn a zn\u00ed\u017ei z\u00e1pal \u010di krvn\u00fd tlak. Jedna rozsiahla \u0161t\u00fadia spojila<strong> pr\u00edjem poh\u00e1nky s ni\u017e\u0161\u00edm krvn\u00fdm tlakom,<\/strong>&nbsp;vr\u00e1tane ni\u017e\u0161\u00edch hlad\u00edn LDL cholesterolu a vy\u0161\u0161\u00edch hlad\u00edn HDL cholesterolu. <span style=\"color: #ff6600;\">[20] [22] [23]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyu\u017eitie poh\u00e1nkovej m\u00faky<\/strong> &#8211; d\u00e1 sa vyu\u017eit na pe\u010denie a varenie, \u010di zahus\u0165ovanie jed\u00e1l. Je ide\u00e1lna ako n\u00e1hrada p\u0161eni\u010dnej m\u00faky.<\/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 is-style-default\">Ry\u017eov\u00e1 m\u00faka<\/h3>\n\n\n\n<p>Ry\u017eov\u00e1 m\u00faka vznik\u00e1 <strong>mlet\u00edm bielej alebo hnedej <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\"><strong>ry\u017ee<\/strong> <\/a>a jej najv\u00e4\u010d\u0161ou v\u00fdhodou je, \u017ee je<strong> cenovo ve\u013emi dostupn\u00e1.<\/strong> Ry\u017eov\u00e1 m\u00faka je <strong>be\u017enou n\u00e1hradou p\u0161eni\u010dnej m\u00faky.<\/strong> Pou\u017e\u00edva sa tie\u017e ako zahus\u0165ovadlo v recept\u00farach <strong>chladen\u00fdch alebo mrazen\u00fdch potrav\u00edn,<\/strong> preto\u017ee inhibuje odde\u013eovanie tekut\u00edn. Navy\u0161e, hned\u00e1 ry\u017ea je v\u00fd\u017eivnej\u0161ia a je dobr\u00fdm <strong>zdrojom vl\u00e1kniny, vitam\u00ednov a miner\u00e1lov,<\/strong> ako je v\u00e1pnik a zinok.<span style=\"color: #ff6600;\"> [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00f4\u017ee pom\u00f4c\u0165 udr\u017ea\u0165 zdrav\u00fa funkciu pe\u010dene<\/p>\n\n\n\n<p>Ry\u017eov\u00e1 m\u00faka <strong>obsahuje chol\u00edn,<\/strong> ktor\u00fd <strong>pom\u00e1ha transportova\u0165 cholesterol a triglyceridy z pe\u010dene<\/strong> do miest, kde telu ch\u00fdbaj\u00fa. V\u010faka tomu m\u00f4\u017ee <strong>chol\u00edn pom\u00f4c\u0165 udr\u017ea\u0165 zdrav\u00fa pe\u010de\u0148.<\/strong><span style=\"color: #ff6600;\"> [24] [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyu\u017eitie ry\u017eovej m\u00faky &#8211; naj\u010dastej\u0161ie sa pou\u017e\u00edva ako zahus\u0165ovadlo.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rice-1807547_1920-min.jpg\" alt=\"Ry\u017eov\u00e1 m\u00faka m\u00f4\u017ee pom\u00f4c\u0165 udr\u017ea\u0165 zdrav\u00fa funkciu pe\u010dene\" style=\"width:843px;height:567px\" title=\"Ry\u017eov\u00e1 m\u00faka m\u00f4\u017ee pom\u00f4c\u0165 udr\u017ea\u0165 zdrav\u00fa funkciu pe\u010dene\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ban\u00e1nov\u00e1 m\u00faka<\/h3>\n\n\n\n<p>Relat\u00edvne menej zn\u00e1mou <strong>bezlepkovou m\u00fakou je <a href=\"https:\/\/gymbeam.sk\/bio-muka-zo-zelenych-bananov-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ban\u00e1nov\u00e1 m\u00faka<\/a>.<\/strong> Je vyroben\u00e1 z ban\u00e1nov a pou\u017e\u00edva sa ako<strong> alternat\u00edva p\u0161eni\u010dnej m\u00faky.<\/strong> T\u00fato m\u00faku odpor\u00fa\u010daj\u00fa najm\u00e4 <strong>z\u00e1stancovia paleo di\u00e9ty.<\/strong> Ban\u00e1nov\u00e1 m\u00faka sa vyr\u00e1ba zo<strong> zelen\u00fdch ban\u00e1nov a m\u00e1 jemn\u00fa chu\u0165 surov\u00fdch ban\u00e1nov. <\/strong>Po uvaren\u00ed v\u0161ak str\u00e1ca t\u00fato pr\u00edchu\u0165, a preto sa m\u00f4\u017ee pou\u017ei\u0165 ako <strong>zdrav\u0161ia alternat\u00edva<\/strong> k bielej alebo spracovanej p\u0161eni\u010dnej m\u00fake. <span style=\"color: #ff6600;\">[26] [27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bohat\u00e1 na prebiotick\u00fa vl\u00e1kninu<\/p>\n\n\n\n<p>O zelen\u00fdch ban\u00e1noch je zn\u00e1me, \u017ee s\u00fa<strong> bohat\u00e9 na prebiotick\u00fa vl\u00e1kninu,<\/strong> ktor\u00e1 je d\u00f4le\u017eit\u00e1 pre <strong>podporu zdravia \u010driev,<\/strong> ako aj pre zni\u017eovanie bru\u0161n\u00e9ho tuku. Prebiotick\u00e1 vl\u00e1knina tie\u017e <strong>zlep\u0161uje tr\u00e1venie<\/strong> a v hojnom mno\u017estve sa nach\u00e1dza aj v ban\u00e1novej m\u00fake.<span style=\"color: #ff6600;\"> [26] [27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bohat\u00e1 na drasl\u00edk<\/p>\n\n\n\n<p>Drasl\u00edk, ktor\u00fd sa v ban\u00e1noch nach\u00e1dza, je miner\u00e1l s viacer\u00fdmi v\u00fdhodami vr\u00e1tane<strong> udr\u017eiavania zdravia srdca.<\/strong> Zvy\u0161uje tie\u017e <strong>svalov\u00fa silu a metabolizmus.<\/strong><span style=\"color: #ff6600;\"> [26] [27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bohat\u00e1 na rezistentn\u00fd \u0161krob<\/p>\n\n\n\n<p>Ban\u00e1nov\u00e1 m\u00faka je mimoriadne bohat\u00e1 na <strong>rezistentn\u00fd \u0161krob,<\/strong> preto m\u00f4\u017ee pom\u00f4c\u0165 diabetikom <strong>zlep\u0161i\u0165 citlivos\u0165 na inzul\u00edn a udr\u017ea\u0165 hladinu cukru v krvi.<\/strong> Je to z toho d\u00f4vodu, \u017ee ale uklad\u00e1 sa aj do hrub\u00e9ho \u010dreva.&nbsp;<span style=\"color: #ff6600;\">26] [27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyu\u017eitie ban\u00e1novej m\u00faky<\/strong> &#8211; pou\u017ei\u0165 ju m\u00f4\u017eete ako n\u00e1hradu p\u0161eni\u010dnej \u010di bielej m\u00faky.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/banana-256521_1920-min.jpg\" alt=\"Ban\u00e1nov\u00e1 m\u00faka je \u013eahko str\u00e1vite\u013en\u00e1 bezlepkov\u00e1 m\u00faka\" style=\"width:843px;height:567px\" title=\"Ban\u00e1nov\u00e1 m\u00faka je \u013eahko str\u00e1vite\u013en\u00e1 bezlepkov\u00e1 m\u00faka\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Tapiokov\u00e1 m\u00faka<\/h3>\n\n\n\n<p>Tapioka je<strong> \u0161krob extrahovan\u00fd z kore\u0148a kasava,<\/strong> h\u013euzy p\u00f4vodom z Ju\u017enej Ameriky. Tapioka je takmer <strong>\u010dist\u00fd \u0161krob<\/strong> a m\u00e1 ve\u013emi <strong>obmedzen\u00fa nutri\u010dn\u00fa hodnotu.<\/strong> Je v\u0161ak <strong>prirodzene bezlepkov\u00e1,<\/strong> tak\u017ee m\u00f4\u017ee sl\u00fa\u017ei\u0165 ako <strong>n\u00e1hrada p\u0161enice.<\/strong> Tapioka je su\u0161en\u00fd v\u00fdrobok a zvy\u010dajne sa pred\u00e1va ako biela m\u00faka, perly \u010di vlo\u010dky. <span 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>Obsahuje rezistentn\u00fd \u0161krob<\/p>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/bio-tapiokova-muka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tapiokov\u00e1 m\u00faka<\/a> je <strong>pr\u00edrodn\u00fd zdroj rezistentn\u00e9ho \u0161krobu.<\/strong> Ten je odoln\u00fd vo\u010di tr\u00e1veniu a funguje ako <strong>vl\u00e1knina v tr\u00e1viacom syst\u00e9me.<\/strong> Rezistentn\u00fd \u0161krob je spojen\u00fd s radom v\u00fdhod pre celkov\u00e9 zdravie.<strong> \u017div\u00ed priate\u013esk\u00e9 bakt\u00e9rie v \u010dreve,<\/strong> \u010d\u00edm zni\u017euje z\u00e1pal a po\u010det \u0161kodliv\u00fdch bakt\u00e9ri\u00ed. M\u00f4\u017ee tie\u017e <strong>zni\u017eova\u0165 hladinu cukru v krvi po jedle,<\/strong> zlep\u0161uje metabolizmus gluk\u00f3zy a <strong>zvy\u0161uje tie\u017e pocit plnosti.<\/strong> <span style=\"color: #ff6600;\">[28] [29] [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyu\u017eitie tapiokovej m\u00faky<\/strong> &#8211; pou\u017e\u00edva sa najm\u00e4 na zahus\u0165ovanie jed\u00e1l.<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Mand\u013eov\u00e1 m\u00faka<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/mandlova-muka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mand\u013eov\u00e1 m\u00faka<\/a> sa vyr\u00e1ba z mlet\u00fdch mandl\u00ed. Proces tvorby m\u00faky za\u010d\u00edna <strong>blan\u0161\u00edrovan\u00edm mandl\u00ed vo vriacej vode,<\/strong> aby sa z nich odstr\u00e1nila \u0161upka. Takto o\u010disten\u00e9 mandle sa n\u00e1sledne <strong>drvia a preosievaj\u00fa na jemn\u00fa m\u00faku.<\/strong> Nako\u013eko je tento proces menej n\u00e1ro\u010dn\u00fd, mand\u013eov\u00fa m\u00faku si viete <strong>pohodlne vyrobi\u0165 aj doma.<\/strong> Mand\u013eov\u00e1 m\u00faka je <strong>mimoriadne bohat\u00e1 zdrav\u00e9 tuky, bielkoviny a na vitam\u00edn E,<\/strong> ktor\u00fd p\u00f4sob\u00ed ako antioxidant. Zabra\u0148uje po\u0161kodeniu vo\u013en\u00fdmi radik\u00e1lmi, ktor\u00e9 <strong>ur\u00fdch\u013euj\u00fa starnutie a zvy\u0161uj\u00fa riziko srdcov\u00fdch chor\u00f4b.<\/strong> <span style=\"color: #ff6600;\">[31] [32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zlep\u0161uje hladinu cukru v krvi<\/p>\n\n\n\n<p>Potraviny vyroben\u00e9 zo p\u0161enice maj\u00fa <strong>vysok\u00fd obsah sacharidov, n\u00edzky obsah tukov a vl\u00e1kniny. <\/strong>To m\u00f4\u017ee sp\u00f4sobi\u0165 <strong>zv\u00fd\u0161enie hladiny cukru v krvi.<\/strong> Mand\u013eov\u00e1 m\u00faka m\u00e1 naopak<strong> n\u00edzky obsah sacharidov, ale vysok\u00fd obsah zdrav\u00fdch tukov a vl\u00e1kniny.<\/strong> V\u010faka tomu m\u00e1<strong> n\u00edzky glykemick\u00fd index,<\/strong> \u010do znamen\u00e1, \u017ee pomaly uvo\u013e\u0148uje cukor do krvi a poskytuje tak<strong> trval\u00fd zdroj energie.<\/strong> Navy\u0161e, mand\u013eov\u00e1 m\u00faka je tie\u017e <strong>bohat\u00e1 na <a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">hor\u010d\u00edk<\/a>,<\/strong> ktor\u00fd sa podie\u013ea na zlep\u0161en\u00ed kontroly hladiny cukru v krvi, zn\u00ed\u017eenie rezistencie na inzul\u00edn a krvn\u00e9ho tlaku. <span style=\"color: #ff6600;\">[31] [33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pom\u00e1ha zni\u017eova\u0165 hladinu cholesterolu<\/p>\n\n\n\n<p>Anal\u00fdza piatich \u0161t\u00fadi\u00ed zistila, \u017ee u t\u00fdch, ktor\u00ed jedli potraviny z mand\u013eovej m\u00faky, do\u0161lo k<strong> poklesu LDL cholesterolu o 5,79 mg<\/strong> oproti t\u00fdm, ktor\u00ed konzumovali potraviny z p\u0161eni\u010dnej m\u00faky. Tento pokles LDL cholesterolu navy\u0161e u \u00fa\u010dastn\u00edkov <strong>sp\u00f4sobil aj stratu hmotnosti.<\/strong> <span style=\"color: #ff6600;\">[31] [34] [35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyu\u017eitie mand\u013eovej m\u00faky<\/strong> &#8211; naj\u010dastej\u0161ie sa pou\u017e\u00edva ako n\u00e1hrada p\u0161eni\u010dnej m\u00faky pri pe\u010den\u00ed kol\u00e1\u010dov, palaciniek a dezertov.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rsz___7_1-min.jpg\" alt=\"Mand\u013eov\u00e1 m\u00faka obsahuje vysok\u00e9 mno\u017estvo zdrav\u00fdch tukov\" style=\"width:843px;height:567px\" title=\"Mand\u013eov\u00e1 m\u00faka obsahuje vysok\u00e9 mno\u017estvo zdrav\u00fdch tukov\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u013danov\u00e1 m\u00faka<\/h3>\n\n\n\n<p><a title=\"\u013danov\u00e1 m\u00faka Wolfberry\" href=\"https:\/\/gymbeam.sk\/lanova-muka-wolfberry.html\" target=\"_blank\" rel=\"noopener noreferrer\">\u013danov\u00e1 m\u00faka<\/a> vznik\u00e1 tak, \u017ee sa zo semia\u010dok <strong>odstr\u00e1ni olej<\/strong> a zo zvy\u0161n\u00e9ho produktu sa vymelie m\u00faka. Oproti in\u00fdm m\u00fakam obsahuje <strong>minim\u00e1lne mno\u017estvo sacharidov,<\/strong> v\u010faka \u010domu sa v\u00fdborne hod\u00ed aj do reduk\u010dn\u00fdch di\u00e9t. Okrem toho, \u013eanov\u00e9 semia\u010dka s\u00fa priam <strong>z\u00e1sob\u00e1r\u0148ou vl\u00e1kniny a kvalitn\u00fdch rastlinn\u00fdch prote\u00ednov,<\/strong> preto je m\u00faka z nich vhodn\u00e1 najm\u00e4 pre \u0161portovcov. <span style=\"color: #ff6600;\">[36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Maj\u00fa vysok\u00fd obsah omega-3 mastn\u00fdch kysel\u00edn<\/strong><\/p>\n\n\n\n<p>\u013danov\u00e9 semienka s\u00fa <strong>ide\u00e1lnym zdrojom omega-3 pre vegetari\u00e1nov a veg\u00e1nov,<\/strong> ktor\u00ed be\u017ene nejedia m\u00e4so, a tak tieto zdrav\u00e9 tuky nevedia z\u00edska\u0165 napr\u00edklad z r\u00fdb, v ktor\u00fdch sa v hojnom mno\u017estve nach\u00e1dzaj\u00fa. V\u010faka tomu je \u013eanov\u00e1 m\u00faka aj <strong>zdrojom kyseliny alfa-linol\u00e9novej (ALA),<\/strong> ktor\u00fa si na\u0161e telo nevie vytvori\u0165, a tak ju mus\u00edme prijima\u0165 zo stravy. Mnohopo\u010detn\u00e9 \u0161t\u00fadie deklaruj\u00fa, \u017ee pr\u00e1ve dostato\u010dn\u00fd pr\u00edsun kyseliny ALA m\u00e1 za n\u00e1sledok <strong>zn\u00ed\u017eenie rizika vzniku srdcovo-cievnych ochoren\u00ed.<\/strong> Viacer\u00e9 \u0161t\u00fadie tie\u017e sp\u00e1jaj\u00fa u\u017e\u00edvanie kyseliny ALA s <strong>ni\u017e\u0161\u00edm vznikom mozgovej pr\u00edhody.<\/strong> <span style=\"color: #ff6600;\">[36] [37] [38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyu\u017eitie \u013eanovej m\u00faky<\/strong> &#8211; v\u010faka jej schopnosti nabra\u0165 objem v tekutine je vhodn\u00e1 najm\u00e4 na zahustenie polievok \u010di om\u00e1\u010dok. Fyzicky akt\u00edvni \u013eudia ju v\u0161ak m\u00f4\u017eu prida\u0165 aj do svojich prote\u00ednov\u00fdch n\u00e1pojov \u010di smoothie.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Porovnanie_nutricnych_hodnot_jednotlivych_muk\"><\/span>Porovnanie nutri\u010dn\u00fdch hodn\u00f4t jednotliv\u00fdch m\u00fak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V nasleduj\u00facej tabu\u013eke sme porovnali nutri\u010dn\u00e9 hodnoty r\u00f4znych m\u00fak na 100 g: <span style=\"color: #ff6600;\">[39]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutri\u010dn\u00e9 hodnoty<\/th><th>Kal\u00f3rie<\/th><th>Bielkoviny<\/th><th>Sacharidy<\/th><th>Vl\u00e1knina<\/th><th>Tuky<\/th><\/tr><\/thead><tbody><tr><td>P\u0161eni\u010dn\u00e1 m\u00faka<\/td><td>340 kcal<\/td><td>13 g<\/td><td>72 g<\/td><td>11 g<\/td><td>2,5 g<\/td><\/tr><tr><td>\u0160paldov\u00e1 m\u00faka<\/td><td>345 kcal<\/td><td>17 g<\/td><td>64 g<\/td><td>8 g<\/td><td>2 g<\/td><\/tr><tr><td>Ra\u017en\u00e1 m\u00faka<\/td><td>347 g<\/td><td>11 g<\/td><td>72 g<\/td><td>13 g<\/td><td>2 g<\/td><\/tr><tr><td>Ovsen\u00e1 m\u00faka<\/td><td>404 kcal<\/td><td>15 g<\/td><td>66 g<\/td><td>6,5 g<\/td><td>9 g<\/td><\/tr><tr><td>Kokosov\u00e1 m\u00faka<\/td><td>358 kcal<\/td><td>18 g<\/td><td>17 g<\/td><td>39 g<\/td><td>16 g<\/td><\/tr><tr><td>Poh\u00e1nkov\u00e1 m\u00faka<\/td><td>335 kcal<\/td><td>13 g<\/td><td>71 g<\/td><td>10 g <\/td><td>3,1 g<\/td><\/tr><tr><td>Ry\u017eov\u00e1 m\u00faka &#8211; hned\u00e1<\/td><td>363 kcal<\/td><td>7,2 g<\/td><td>76 g<\/td><td>4,6 g<\/td><td>2,8 g<\/td><\/tr><tr><td>Ban\u00e1nov\u00e1 m\u00faka<\/td><td>355 kcal<\/td><td>4,1 g<\/td><td>81 g<\/td><td>5,7 g<\/td><td>0,9 g<\/td><\/tr><tr><td>Tapiokov\u00e1 m\u00faka<\/td><td>350 kcal<\/td><td>0,5 g<\/td><td>86 g<\/td><td>0,9 g<\/td><td>0,5 g<\/td><\/tr><tr><td>Mand\u013eov\u00e1 m\u00faka<\/td><td>575 kcal<\/td><td>20 g<\/td><td>20 g<\/td><td>11 g<\/td><td>54 g<\/td><\/tr><tr><td>\u013danov\u00e1 m\u00faka<\/td><td>386 kcal<\/td><td>37 g<\/td><td>7,2 g<\/td><td>38,6 g<\/td><td>14,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\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_mukach\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o m\u00fakach<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=\"Ako spr\u00e1vne vybera\u0165 m\u00faku | GymBeam | Fitness Academy\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Kc8L1DhF8WE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" 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<p>Ver\u00edme, \u017ee sme v\u00e1m prostredn\u00edctvom tohto \u010dl\u00e1nku <strong>pribl\u00ed\u017eili rozdiely,<\/strong> ktor\u00e9 by ste si pri<strong> v\u00fdbere m\u00fak mali v\u0161\u00edma\u0165.<\/strong> Ak\u00fa m\u00faku naj\u010dastej\u0161ie pou\u017e\u00edvate vy? Dajte n\u00e1m vedie\u0165 do koment\u00e1ra a v pr\u00edpade, \u017ee sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho <strong>zdie\u013ean\u00edm.<\/strong><\/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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/flours\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlours\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pre\u010d\u00edtajte si, ak\u00e9 m\u00faky pozn\u00e1me, a ak\u00fdmi v\u00fdhodami a nutri\u010dn\u00fdm profilom sa m\u00f4\u017eu p\u00fd\u0161i\u0165. Zistite rozdiel medzi p\u0161eni\u010dnou, tapiokovou, mand\u013eovou \u010di ban\u00e1novou m\u00fakou.<\/p>\n","protected":false},"author":22,"featured_media":145760,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6094,6055,6101],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-227582","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-lepok","9":"tag-strava","10":"tag-vlaknina","11":"filter_attribute-stravovanie","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>M\u00faky - ich rozdiely, vyu\u017eitie, nutri\u010dn\u00e9 hodnoty a v\u00fdhody - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pre\u010d\u00edtajte si, ak\u00e9 m\u00faky pozn\u00e1me, a ak\u00fdmi v\u00fdhodami a nutri\u010dn\u00fdm profilom sa m\u00f4\u017eu p\u00fd\u0161i\u0165. 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