{"id":234799,"date":"2021-03-26T08:59:04","date_gmt":"2021-03-26T07:59:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=234799"},"modified":"2025-05-30T13:16:05","modified_gmt":"2025-05-30T11:16:05","slug":"jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/","title":{"rendered":"Jak\u00e9 zdroje rostlinn\u00fdch b\u00edlkovin jsou nejlep\u0161\u00ed a pro\u010d je za\u0159adit do j\u00eddeln\u00ed\u010dku?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/#4_duvody_proc_zaradit_rostlinne_zdroje_bilkovin\" title=\"4 d\u016fvody, pro\u010d za\u0159adit rostlinn\u00e9 zdroje b\u00edlkovin\">4 d\u016fvody, pro\u010d za\u0159adit rostlinn\u00e9 zdroje b\u00edlkovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/#Lusteniny\" title=\"Lu\u0161t\u011bniny\">Lu\u0161t\u011bniny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/#Rostlinne_nahrazky_masa\" title=\"Rostlinn\u00e9 n\u00e1hra\u017eky masa\">Rostlinn\u00e9 n\u00e1hra\u017eky masa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/#Orechy\" title=\"O\u0159echy&nbsp;\">O\u0159echy&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/#Seminka\" title=\"Sem\u00ednka\">Sem\u00ednka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/#Pseudoobiloviny_a_dalsi_zdroje\" title=\"Pseudoobiloviny a dal\u0161\u00ed zdroje\">Pseudoobiloviny a dal\u0161\u00ed zdroje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/#Veganske_proteiny\" title=\"Vegansk\u00e9 proteiny&nbsp;\">Vegansk\u00e9 proteiny&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vegetari\u00e1nstv\u00ed a veganstv\u00ed se posledn\u00ed dobou st\u00e1v\u00e1 \u010d\u00edm d\u00e1l obl\u00edben\u011bj\u0161\u00ed, a to z mnoha d\u016fvod\u016f. N\u011bkdo se sna\u017e\u00ed t\u00edmto p\u0159\u00edstupem <strong>u\u0161et\u0159it \u017eivoty zv\u00ed\u0159at,<\/strong> jin\u00e9ho zaj\u00edm\u00e1 <strong>ekologick\u00e9 hledisko<\/strong> a n\u011bkomu prost\u011b jen maso a \u017eivo\u010di\u0161n\u00e9 produkty <strong>nechutnaj\u00ed.<\/strong> A\u0165 u\u017e jste se za\u010dali o rostlinn\u00e9 zdroje b\u00edlkovin zaj\u00edmat z jak\u00e9hokoliv d\u016fvodu, nem\u011bjte strach, \u017ee byste se hned museli vzd\u00e1vat obl\u00edben\u00e9ho steaku, vaj\u00ed\u010dek nebo jogurt\u016f. Rozhodn\u011b v\u0161ak nen\u00ed od v\u011bci <strong>pravideln\u011b za\u0159azovat i rostlinn\u00e9 zdroje b\u00edlkovin,<\/strong> kter\u00e9 typicky <strong>neobsahuj\u00ed tolik nasycen\u00fdch mastn\u00fdch kyselin<\/strong> a celkov\u011b zpest\u0159\u00ed v\u00e1\u0161 j\u00eddeln\u00ed\u010dek. V dne\u0161n\u00edm \u010dl\u00e1nku si p\u0159ibl\u00ed\u017e\u00edme d\u016fvody, pro\u010d se st\u00e1le v\u00edce lid\u00ed zaj\u00edm\u00e1 o rostlinn\u00e9 zdroje b\u00edlkovin, a tak\u00e9 si ujasn\u00edme, kter\u00e9 jsou ty nejlep\u0161\u00ed.&nbsp;<\/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\">V \u010dl\u00e1nku se do\u010dtete o t\u011bchto potravin\u00e1ch:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#cervena-cocka\">\u010cerven\u00e1 \u010do\u010dka<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#cizrna\">Cizrna<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#mungo-fazole\">Mungo fazole<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#tofu\">tofu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#tempeh\">Tempeh<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#seitan\">Seitan&nbsp;<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#mandle\">mandle<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#pistacie\">pist\u00e1cie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#kesu\">ke\u0161u<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#konopna-seminka\">Konopn\u00e1 sem\u00ednka<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#chia-seminka\">CHIA SEm\u00ednka<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#dynova-seminka\">D\u00fd\u0148ov\u00e1 sem\u00ednka<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#quinoa\">quinoa<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#amarant\">amarant<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#lahudkove-drozdi\">Lah\u016fdkov\u00e9 dro\u017ed\u00ed<\/a><\/div>\n<\/div>\n<\/div>\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=\"4_duvody_proc_zaradit_rostlinne_zdroje_bilkovin\"><\/span>4 d\u016fvody, pro\u010d za\u0159adit rostlinn\u00e9 zdroje b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lid\u00e9, kte\u0159\u00ed se rozhodli radik\u00e1ln\u011b omezit \u017eivo\u010di\u0161n\u00e9 produkty, k tomu maj\u00ed zpravidla sv\u016fj d\u016fvod. My si p\u0159ibl\u00ed\u017e\u00edme <strong>4 hlavn\u00ed argumenty,<\/strong> kter\u00e9 v\u00e1s mohou p\u0159esv\u011bd\u010dit, \u017ee m\u00e1 v\u011bt\u0161\u00ed za\u0159azen\u00ed rostlinn\u00fdch zdroj\u016f b\u00edlkovin smysl.&nbsp;<\/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\">1. Etick\u00e9 hledisko<\/h3>\n\n\n\n<p>Lid\u00e9 za\u010dali j\u00edst zv\u00ed\u0159ata u\u017e p\u0159ed 2,5 miliony lety, co\u017e je jeden z d\u016fvod\u016f, pro\u010d i v dne\u0161n\u00ed dob\u011b pova\u017euje mnoho lid\u00ed konzumaci <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00edho<\/a>, hov\u011bz\u00edho a dal\u0161\u00edch druh\u016f masa za <strong>norm\u00e1ln\u00ed a p\u0159irozenou. <\/strong>Co se ov\u0161em zm\u011bnilo je <strong>mno\u017estv\u00ed masa,<\/strong> kter\u00e9 ka\u017edoro\u010dn\u011b jako spole\u010dnost sn\u00edme, a zp\u016fsoby, jak\u00fdmi se zv\u00ed\u0159aty zach\u00e1z\u00edme. Velkochovy, por\u00e1\u017eky a celkov\u00e9 zach\u00e1zen\u00ed se zv\u00ed\u0159aty je \u010d\u00edm d\u00e1l \u010dast\u011bji ozna\u010dov\u00e1no za <strong>neetick\u00e9, nehum\u00e1nn\u00ed a kvalita je mnohdy upoza\u010fov\u00e1na na \u00fakor mno\u017estv\u00ed, i kdy\u017e se postupn\u011b za\u010d\u00edn\u00e1 db\u00e1t na welfare zv\u00ed\u0159at.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vy\u0159azen\u00ed \u017eivo\u010di\u0161n\u00fdch v\u00fdrobk\u016f je jedna mo\u017enost, m\u00e9n\u011b radik\u00e1ln\u00ed variantou v\u0161ak pro za\u010d\u00e1tek m\u016f\u017ee b\u00fdt <strong>sledov\u00e1n\u00ed p\u016fvodu potravin, kter\u00e9 si kupujete.&nbsp;&nbsp;<\/strong><\/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>Zaj\u00edmejte se, kde bylo zv\u00ed\u0159e chov\u00e1no.<\/strong> Na kvalit\u011b i chuti masa pozn\u00e1te, jestli je ze slepic, kter\u00e9 str\u00e1vily \u017eivot v klecov\u00e9m chovu, nebo z kr\u00e1vy, kter\u00e1 m\u011bla volnost na pastv\u011b. Stejn\u011b tak se li\u0161\u00ed i kvalita vajec od nosnic z hal a voln\u00e9ho v\u00fdb\u011bhu.<\/li>\n\n\n\n<li><strong>Zjist\u011bte, \u010d\u00edm byla zv\u00ed\u0159ata krmena.<\/strong> Strava toti\u017e ovliv\u0148uje jak kvalitu samotn\u00e9ho masa, tak i produktu, jako je nap\u0159\u00edklad ml\u00e9ko \u010di vejce.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optim\u00e1ln\u00edm \u0159e\u0161en\u00edm m\u016f\u017ee b\u00fdt koup\u011b produkt\u016f z<strong> BIO chovu nebo od lok\u00e1ln\u00edch chovatel\u016f,<\/strong> u kter\u00fdch budete zn\u00e1t p\u016fvod potravin, a nav\u00edc podpo\u0159\u00edte ekonomiku v regionu.&nbsp;<\/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\/03\/iStock-1301792115-1124x749.jpg\" alt=\"Rostlinn\u00e9 zdroje b\u00edlkovin pom\u00e1haj\u00ed sni\u017eovat emise sklen\u00edkov\u00fdch plyn\u016f\" class=\"wp-image-234801\" style=\"width:843px;height:562px\" title=\"Rostlinn\u00e9 zdroje b\u00edlkovin pom\u00e1haj\u00ed sni\u017eovat emise sklen\u00edkov\u00fdch plyn\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Ekologick\u00e9 hledisko&nbsp;<\/h3>\n\n\n\n<p>Asi v\u00e1s nep\u0159ekvap\u00edme informac\u00ed, \u017ee <strong>masn\u00fd pr\u016fmysl produkuje obrovsk\u00e9 mno\u017estv\u00ed sklen\u00edkov\u00fdch plyn\u016f<\/strong>. Vysok\u00e1 produkce masa se rovn\u011b\u017e \u0159ad\u00ed mezi hlavn\u00ed p\u0159\u00ed\u010diny <strong>sni\u017eov\u00e1n\u00ed biodiverzity a vym\u00edr\u00e1n\u00ed \u017eivo\u010di\u0161n\u00fdch druh\u016f, <\/strong>a to nap\u0159\u00edklad kv\u016fli k\u00e1cen\u00ed p\u016fvodn\u00edch prales\u016f. Bohu\u017eel<strong> <\/strong>to v\u0161ak nen\u00ed jedin\u00fd probl\u00e9m. V\u011bd\u011bli jste nap\u0159\u00edklad, \u017ee k vyprodukov\u00e1n\u00ed<strong> 1 kg hov\u011bz\u00edho masa je spot\u0159ebov\u00e1no 15 500 l vody?<\/strong>&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co se produkce potravin t\u00fd\u010de, maj\u00ed masn\u00e9 v\u00fdrobky tak\u00e9 <strong>nejvy\u0161\u0161\u00ed uhl\u00edkovou stopu,<\/strong> tedy mno\u017estv\u00ed sklen\u00edkov\u00fdch plyn\u016f, kter\u00e9 vznikaj\u00ed b\u011bhem cel\u00e9ho cyklu konkr\u00e9tn\u00ed potraviny \u2013 od produkce p\u0159es zpracov\u00e1n\u00ed, dopravu a\u017e po likvidaci jej\u00edho obalu. Uhl\u00edkov\u00e1 stopa m\u00e1 pak <strong>negativn\u00ed vliv na klimatick\u00e9 zm\u011bny, zne\u010di\u0161t\u011bn\u00ed ovzdu\u0161\u00ed a podobn\u011b<\/strong>. Pro srovn\u00e1n\u00ed \u2013 uhl\u00edkov\u00e1 stopa 1 kg hov\u011bz\u00edho \u010di skopov\u00e9ho masa se pohybuje okolo 36 kg CO2, u lu\u0161t\u011bnin \u010di vegansk\u00fdch n\u00e1hra\u017eek masa je to 1\u20135 kg CO2 p\u0159i stejn\u00e9m mno\u017estv\u00ed. A to u\u017e je velk\u00fd rozd\u00edl, co mysl\u00edte? Sn\u00ed\u017eit ji m\u016f\u017eete pr\u00e1v\u011b t\u00edm, \u017ee budete maso <strong>kupovat od lok\u00e1ln\u00edch farm\u00e1\u0159\u016f.<\/strong> I kdy\u017e nebude rozd\u00edl a\u017e tak velk\u00fd, po\u010d\u00edt\u00e1 se ka\u017ed\u00e1 snaha. <span style=\"color:#ff6600\" class=\"tadv-color\">[6\u20137]<\/span><\/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=\"5012,5331,8665,28689,28693,43903\" ><\/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<h3 class=\"wp-block-heading is-style-default\">3. Zdravotn\u00ed hledisko<\/h3>\n\n\n\n<p>Podle v\u00fdsledk\u016f studi\u00ed m\u00e1 vegetari\u00e1nsk\u00e1 a <a href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/\" target=\"_blank\" aria-label=\"vegansk\u00e1 strava (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegansk\u00e1 strava<\/a> <strong>pozitivn\u00ed vliv na sn\u00ed\u017een\u00ed BMI, cholesterolu \u010di krevn\u00edho cukru. <\/strong>Z\u00e1rove\u0148 se tak\u00e9 prok\u00e1zaly statisticky v\u00fdznamn\u00e9 rozd\u00edly v<strong> \u00famrtnosti na rakovinu a kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed<\/strong> ve prosp\u011bch vegetari\u00e1n\u016f a vegan\u016f v porovn\u00e1n\u00ed s lidmi, kte\u0159\u00ed konzumovali maso a jin\u00e9 \u017eivo\u010di\u0161n\u00e9 v\u00fdrobky. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I k t\u011bmto v\u00fdsledk\u016fm je v\u0161ak pot\u0159eba p\u0159istupovat kriticky a nevytv\u00e1\u0159et z\u00e1v\u011bry, \u017ee jsou \u017eivo\u010di\u0161n\u00e9 produkty p\u0159\u00ed\u010dinou v\u0161eho zl\u00e9ho. Pokud bychom srovnali \u010dlov\u011bka, kter\u00fd se moc neh\u00fdbe a ka\u017ed\u00fd den j\u00ed tu\u010dn\u00e9 maso, s veganem, kter\u00fd si hl\u00edd\u00e1 vyv\u00e1\u017eenost stravy a db\u00e1 na aktivn\u00ed \u017eivotn\u00ed styl, pravd\u011bpodobn\u011b by na tom byl zdravotn\u011b l\u00e9pe vegan. To v\u0161ak <strong>nen\u00ed d\u016fkaz, \u017ee jsou \u017eivo\u010di\u0161n\u00e9 produkty \u0161kodliv\u00e9. <\/strong>Na problematiku je pot\u0159eba nahl\u00ed\u017eet v celkov\u00e9m kontextu, nikoliv jen na jednotliv\u00e9 \u00fadaje vytr\u017een\u00e9 z kontextu. Pokud chceme pro sv\u00e9 zdrav\u00ed ud\u011blat maximum, m\u011bli bychom se zam\u011b\u0159it na zdravou racion\u00e1ln\u00ed stravu. A je jen na n\u00e1s, jestli bude jej\u00ed sou\u010d\u00e1sti i maso a \u017eivo\u010di\u0161n\u00e9 produkty, \u010di nikoliv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledky studi\u00ed mohou b\u00fdt do jist\u00e9 m\u00edry zp\u016fsobeny tak\u00e9 t\u00edm, \u017ee v p\u0159\u00edpad\u011b vy\u0159azen\u00ed \u017eivo\u010di\u0161n\u00fdch v\u00fdrobk\u016f se v\u00e1m<strong> sn\u00ed\u017e\u00ed v\u00fdb\u011br j\u00eddel, kter\u00e1 konzumujete. <\/strong>Svou roli m\u016f\u017ee hr\u00e1t i <strong>energetick\u00e1 denzita potravin<\/strong>. Kdy\u017e se zam\u011b\u0159\u00edme na obsah kalori\u00ed ve stejn\u00e9m mno\u017estv\u00ed vegansk\u00e9 stravy a typick\u00e9 z\u00e1padn\u00ed stravy, zjist\u00edme, \u017ee je ta<strong> vegansk\u00e1 zpravidla m\u00e9n\u011b kalori\u010dt\u011bj\u0161\u00ed. <\/strong>To pak m\u016f\u017ee u vegan\u016f v\u00e9st i k vyv\u00e1\u017een\u011bj\u0161\u00edmu energetick\u00e9mu p\u0159\u00edjmu, p\u0159\u00edpadn\u011b i hubnut\u00ed, s n\u00edm\u017e jde ruku v ruce sn\u00ed\u017een\u00ed zdravotn\u00edch rizik. Ono je p\u0159eci jen rozd\u00edl d\u00e1t si jako rychlou sva\u010dinu <strong>ban\u00e1n, nebo p\u00e1rek v rohl\u00edku.&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\">4. Pestrost&nbsp;<\/h3>\n\n\n\n<p>Rostlinn\u00e9 zdroje b\u00edlkovin nemus\u00ed b\u00fdt jen dobr\u00fdm zp\u016fsobem, jak \u0161et\u0159it \u017eivotn\u00ed prost\u0159ed\u00ed. Jedn\u00e1 se tak\u00e9 o skv\u011blou <strong>mo\u017enost, jak si <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\"zpest\u0159it sv\u016fj j\u00eddeln\u00ed\u010dek (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zpest\u0159it sv\u016fj j\u00eddeln\u00ed\u010dek<\/a> a vyhnout se stereotypu <\/strong>v podob\u011b ka\u017edodenn\u00edho ku\u0159ete s r\u00fd\u017e\u00ed. Rostlinnou stravou nav\u00edc zv\u00fd\u0161\u00edte i p\u0159\u00edjem r\u016fzn\u00fdch antioxidant\u016f. Co takhle si jednou t\u00fddn\u011b d\u00e1t k ob\u011bdu m\u00edsto pe\u010den\u00e9ho masa po\u0159\u00e1dnou n\u00e1lo\u017e lu\u0161t\u011bnin nebo restovan\u00e9 tofu?&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abyste m\u011bli p\u0159edstavu, jak\u00e9 zdroje b\u00edlkovin rostlinn\u00e1 strava v\u016fbec nab\u00edz\u00ed, p\u0159ipravili jsme pro v\u00e1s <strong>praktick\u00fd p\u0159ehled kategori\u00ed a konkr\u00e9tn\u00edch potravin.<\/strong> U ka\u017ed\u00e9 najdete i pr\u016fm\u011brn\u00fd obsah <strong>makro\u017eivin a zp\u016fsoby, jak je v kuchyni m\u016f\u017eete vyu\u017e\u00edt.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, kolik b\u00edlkovin byste m\u011bli p\u0159ijmou vzhledem ke sv\u00e9mu c\u00edli, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a>&nbsp;<\/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\/03\/iStock-920931456-1124x749.jpg\" alt=\"Jak j\u00edst zdrav\u011b bez masa, nebo s masem\" class=\"wp-image-234815\" style=\"width:843px;height:562px\" title=\"Jak j\u00edst zdrav\u011b bez masa, nebo s masem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Lusteniny\"><\/span>Lu\u0161t\u011bniny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za lu\u0161t\u011bniny obecn\u011b pova\u017eujeme <strong>semena rostlin, jako je nap\u0159\u00edklad \u010do\u010dka, hr\u00e1ch, cizrna \u010di fazole. <\/strong>Mo\u017en\u00e1 v\u00e1s v\u0161ak p\u0159ekvap\u00ed, \u017ee mezi n\u011b \u0159ad\u00edme i <strong>s\u00f3ju \u010di ara\u0161\u00eddy.<\/strong> Tato skupina potravin je typicky bohat\u00e1 na komplexn\u00ed sacharidy, b\u00edlkoviny, vl\u00e1kninu a miner\u00e1ln\u00ed l\u00e1tky, jako je nap\u0159\u00edklad fosfor \u010di v\u00e1pn\u00edk. Naopak v lu\u0161t\u011bnin\u00e1ch obvykle nenajdeme vysok\u00e9 zastoupen\u00ed tuku. D\u00edky kombinaci vl\u00e1kniny a b\u00edlkovin <strong>maj\u00ed vysok\u00fd syt\u00edc\u00ed \u00fa\u010dinek,<\/strong> co\u017e je ide\u00e1ln\u00ed zejm\u00e9na pro lidi, kte\u0159\u00ed cht\u011bj\u00ed zhubnout. Lu\u0161t\u011bniny v\u0161ak maj\u00ed m\u00e9n\u011b p\u0159\u00edzniv\u00e9 aminokyselinov\u00e9 spektrum (nap\u0159\u00edklad kv\u016fli n\u00edzk\u00e9mu zastoupen\u00ed methioninu &#8211; tzv. limitn\u00ed aminokyselina), a tak se doporu\u010duje doplnit je dal\u0161\u00edmi zdroji b\u00edlkovin. Skv\u011ble k tomu mohou poslou\u017eit nap\u0159\u00edklad obiloviny nebo o\u0159echy a semena, kter\u00e9 jsou na tuto limitn\u00ed aminokyselinu naopak bohat\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdhodou lu\u0161t\u011bnin je, \u017ee jsou bezlepkov\u00e9, a tak se jejich konzumace nemus\u00ed b\u00e1t ani lid\u00e9, kte\u0159\u00ed maj\u00ed s tr\u00e1ven\u00edm lepku probl\u00e9m. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/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 is-style-default\" id=\"cervena-cocka\">1. \u010cerven\u00e1 \u010do\u010dka<\/h3>\n\n\n\n<p>\u010co\u010dku, a nejen tu \u010dervenou, m\u016f\u017eeme pova\u017eovat za <strong>skv\u011bl\u00fd zdroj rostlinn\u00fdch b\u00edlkovin a komplexn\u00edch sacharid\u016f.<\/strong> D\u00edky n\u00edzk\u00e9mu glykemick\u00e9mu indexu m\u00e1 jej\u00ed p\u0159id\u00e1n\u00ed do j\u00eddla pozitivn\u00ed vliv na <strong>hladinu krevn\u00edho cukru,<\/strong> co\u017e potvrzuj\u00ed i v\u00fdsledky studi\u00ed. Mimo to m\u016f\u017ee tak\u00e9 pomoci sni\u017eovat &#8220;\u0161patn\u00fd&#8221; LDL a zvy\u0161ovat &#8220;dobr\u00fd&#8221; HDL. <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g syrov\u00e9 loupan\u00e9 \u010derven\u00e9 \u010do\u010dky?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>362 kcal, 55 g sacharid\u016f, 27 g b\u00edlkovin, 2,6 g tuk\u016f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak \u010do\u010dku zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p>Loupan\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cervena-cocka\/\" class=\"ek-link\">\u010derven\u00e1 \u010do\u010dka<\/a> m\u00e1 jednu velkou v\u00fdhodu \u2013 <strong>nen\u00ed nutn\u00e9 ji p\u0159ed va\u0159en\u00edm nam\u00e1\u010det,<\/strong> proto\u017ee neobsahuje slupku. Pr\u00e1v\u011b dlouh\u00e1 p\u0159\u00edprava a n\u011bkolikahodinov\u00e9 nam\u00e1\u010den\u00ed je tak\u00e9 \u010dast\u00fdm d\u016fvodem, pro\u010d se lid\u00e9 lu\u0161t\u011bnin\u00e1m vyh\u00fdbaj\u00ed. Byla by velk\u00e1 \u0161koda \u010dervenou \u010do\u010dku nezahrnout do sv\u00e9ho j\u00eddeln\u00ed\u010dku, krom\u011b cenn\u00fdch \u017eivin byste se toti\u017e ochudili i o jej\u00ed<strong> skv\u011blou chu\u0165. <\/strong>Ta nejl\u00e9pe vynikne v p\u0159\u00edpad\u011b, \u017ee ji budete j\u00edst jako samostatn\u00fd pokrm. Perfektn\u011b v\u0161ak chutn\u00e1 i v sal\u00e1tech, om\u00e1\u010dk\u00e1ch, zeleninov\u00fdch plack\u00e1ch, bowls \u010di pol\u00e9vk\u00e1ch. Uva\u0159en\u00e1 je za 20 minut, tak\u017ee nen\u00ed na p\u0159\u00edpravu o nic slo\u017eit\u011bj\u0161\u00ed ne\u017e r\u00fd\u017ee. Dokonce ji <strong>m\u016f\u017eete uva\u0159it i v r\u00fd\u017eovaru,<\/strong> \u010d\u00edm\u017e si cel\u00fd proces je\u0161t\u011b zjednodu\u0161\u00edte.&nbsp;<\/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\/03\/iStock-513809898-1124x749.jpg\" alt=\"Kolik kalori\u00ed m\u00e1 \u010do\u010dka a co se z n\u00ed d\u00e1 uva\u0159it\" class=\"wp-image-234829\" style=\"width:843px;height:562px\" title=\"Kolik kalori\u00ed m\u00e1 \u010do\u010dka a co se z n\u00ed d\u00e1 uva\u0159it\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"cizrna\">2. Cizrna<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-cizrna-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\"Cizrna (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cizrna<\/a> se krom\u011b sv\u00e9ho obsahu b\u00edlkovin a vl\u00e1kniny m\u016f\u017ee pochlubit tak\u00e9 vy\u0161\u0161\u00edm <strong>pod\u00edlem kyseliny listov\u00e9, manganu, m\u011bdi \u010di \u017eeleza.<\/strong> Jako jedna z m\u00e1la lu\u0161t\u011bnin m\u00e1 velice p\u0159\u00edzniv\u00e9 <strong>slo\u017een\u00ed esenci\u00e1ln\u00edch aminokyselin,<\/strong> d\u00edky \u010demu\u017e je velmi cen\u011bn\u00fdm zdrojem b\u00edlkovin nejen mezi vegany. To je pravd\u011bpodobn\u011b d\u016fvod, pro\u010d se i<strong> cizrnov\u00fd protein <\/strong>t\u011b\u0161\u00ed \u010d\u00edm d\u00e1l v\u011bt\u0161\u00ed oblib\u011b. Cizrna m\u00e1 n\u00edzk\u00fd glykemick\u00fd index, co\u017e m\u00e1 pozitivn\u00ed vliv na hladinu krevn\u00edho cukru<strong>. <\/strong>A stejn\u011b jako \u010do\u010dka m\u016f\u017ee tak\u00e9 pozitivn\u011b ovlivnit hladinu cholesterolu. <span style=\"color:#ff6600\" class=\"tadv-color\">[13\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g syrov\u00e9 cizrny?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>336 kcal, 44 g sacharid\u016f, 19 g b\u00edlkovin, 6 g tuk\u016f, 15 g vl\u00e1kniny<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak cizrnu zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p>Z cizrny nemus\u00edte za ka\u017edou cenu vytv\u00e1\u0159et jen lahodn\u00fd hummus. Skv\u011ble se hod\u00ed i do sal\u00e1tu nebo jako zdrav\u00e9 zob\u00e1n\u00ed k televizi. Sta\u010d\u00ed ji po uva\u0159en\u00ed lehce zak\u00e1pnout <a href=\"https:\/\/gymbeam.cz\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olejem<\/a>, oko\u0159enit, dozlatova up\u00e9ct a lahodn\u00e9 zdrav\u00e9 k\u0159up\u00e1n\u00ed je na sv\u011bt\u011b. Stejn\u011b tak dob\u0159e se d\u00e1 cizrna vyu\u017e\u00edt p\u0159i p\u0159\u00edprav\u011b <strong>sladk\u00fdch dezert\u016f,<\/strong> kter\u00e9 tak obohat\u00ed o cenn\u00e9 \u017eiviny a b\u00edlkoviny. Pokud nechcete tr\u00e1vit ani minutu v kuchyni nav\u00edc, doporu\u010dujeme m\u00edt doma u\u017e <strong>uva\u0159enou cizrnu v n\u00e1levu,<\/strong> kter\u00e1 je ur\u010den\u00e1 k okam\u017eit\u00e9 konzumaci.&nbsp;&nbsp;<\/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\" id=\"mungo-fazole\">3. Mungo fazole<\/h3>\n\n\n\n<p>Mungo fazole vynikaj\u00ed <strong>vysok\u00fdm obsahem esenci\u00e1ln\u00edch aminokyselin, <\/strong>co\u017e z nich d\u011bl\u00e1 velice <strong>kvalitn\u00ed zdroj b\u00edlkovin <\/strong>z rostlinn\u00e9 \u0159\u00ed\u0161e. Mimo to jsou v\u0161ak bohat\u00e9 i na antioxidanty, <strong>vitam\u00edn B9 a cenn\u00e9 miner\u00e1ln\u00ed l\u00e1tky,<\/strong> jako je nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/magnezium\" class=\"ek-link\">ho\u0159\u010d\u00edk<\/a>, fosfor, \u017eelezo \u010di m\u011b\u010f. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A v\u00edte, co je na mungo fazolk\u00e1ch to nejlep\u0161\u00ed? \u017de si je m\u016f\u017eete <strong>nechat doma sami nakl\u00ed\u010dit <\/strong>a o to v\u00edce si pak vychutnat v\u00fdsledn\u00fd produkt. T\u00edmto procesem nav\u00edc dojde ke sn\u00ed\u017een\u00ed obsahu antinutri\u010dn\u00edch l\u00e1tek, d\u00edky \u010demu\u017e jsou mungo fazolky l\u00e9pe straviteln\u00e9 a \u017eiviny z nich se dob\u0159e vst\u0159eb\u00e1vaj\u00ed.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g syrov\u00fdch nenakl\u00ed\u010den\u00fdch mungo fazolek?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>347 kcal, 63 g sacharid\u016f, 24 g b\u00edlkovin, 1,2 g tuk\u016f, 16 g vl\u00e1kniny<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak mungo fazolky zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p>Mungo fazolky jsou ned\u00edlnou sou\u010d\u00e1st\u00ed nap\u0159\u00edklad vietnamsk\u00e9ho sal\u00e1tu B\u00fan b\u00f2 nam b\u1ed9. Skv\u011bl\u00e9 jsou v\u0161ak i v \u010desk\u00fdch sal\u00e1tech nebo jako n\u00e1pl\u0148 do tortily. Vzhledem k tomu, \u017ee nakl\u00ed\u010den\u00e9 <strong>chutnaj\u00ed podobn\u011b jako \u010derstv\u011b vyloupnut\u00fd hr\u00e1\u0161ek,<\/strong> m\u016f\u017eete je j\u00edst i jen tak samotn\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto t\u0159i lu\u0161t\u011bniny v\u0161ak nejsou jedin\u00fdm zdrojem b\u00edlkovin, kter\u00fdmi m\u016f\u017eete obohatit sv\u016fj j\u00eddeln\u00ed\u010dek. Skv\u011blou volbou je tak\u00e9<strong> hr\u00e1ch, kter\u00fd rovn\u011b\u017e obsahuje p\u0159ibli\u017en\u011b 23 g b\u00edlkovin<\/strong> ve 100 g. V\u00fdbornou alternativou mohou b\u00fdt tak\u00e9 p\u0159\u00edmo <strong>v\u00fdrobky z lu\u0161t\u011bnin. <\/strong>Co takhle zkusit proteinov\u00e9 chipsy z \u010do\u010dkov\u00e9 mouky nebo <a href=\"https:\/\/gymbeam.cz\/bio-cockove-testoviny-vretena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bninov\u00e9 t\u011bstoviny<\/a>?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi lu\u0161t\u011bninami vynikaj\u00ed<strong> vysok\u00fdm obsahem b\u00edlkovin (26 g ve 100 g) tak\u00e9 <\/strong><a href=\"https:\/\/gymbeam.cz\/arasidy-neprazene.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ara\u0161\u00eddy<\/strong><\/a><strong>. <\/strong>U t\u011bch je v\u0161ak pot\u0159eba myslet i na vysok\u00fd obsah tuku, tak\u017ee byste to s jejich konzumac\u00ed nem\u011bli p\u0159eh\u00e1n\u011bt.&nbsp;<\/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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-1124x751.jpg\" alt=\"Kolik kalori\u00ed maj\u00ed mungo kl\u00ed\u010dky a co se z nich d\u00e1 uva\u0159it\" class=\"wp-image-234843\" style=\"width:843px;height:563px\" title=\"Kolik kalori\u00ed maj\u00ed mungo kl\u00ed\u010dky a co se z nich d\u00e1 uva\u0159it\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Rostlinne_nahrazky_masa\"><\/span>Rostlinn\u00e9 n\u00e1hra\u017eky masa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak u\u017e n\u00e1zev napov\u00edd\u00e1, n\u00e1hra\u017eky jsou v receptech nej\u010dast\u011bji <strong>vyu\u017e\u00edv\u00e1ny m\u00edsto samotn\u00e9ho masa. <\/strong>Vyr\u00e1b\u011bt se mohou nap\u0159\u00edklad ze s\u00f3ji nebo p\u0161eni\u010dn\u00e9 mouky.&nbsp;&nbsp;<\/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\" id=\"tofu\">1. Tofu&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\"Tofu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a> je v\u00fdrobek ze s\u00f3ji, kter\u00fd se podle druhu li\u0161\u00ed svou <strong>strukturou, konzistenc\u00ed i chut\u00ed.<\/strong> Vynik\u00e1 vysok\u00fdm <strong>obsahem kvalitn\u00edch b\u00edlkovin, v\u00e1pn\u00edku<\/strong> a n\u00edzk\u00fdm pod\u00edlem sod\u00edku. Tofu se vyr\u00e1b\u00ed ze s\u00f3jov\u00fdch bob\u016f. Ty se nejprve propl\u00e1chnou, nechaj\u00ed nabobtnat ve vod\u011b a pak jsou spole\u010dn\u011b rozmixov\u00e1ny na ka\u0161i. Ta se va\u0159\u00ed p\u0159i teplot\u011b p\u0159esahuj\u00edc\u00ed 100 \u00b0C, \u010d\u00edm\u017e se <strong>eliminuje s\u00f3jov\u00e1 pachu\u0165. <\/strong>D\u00e1le se ka\u0161e pas\u00edruje, a d\u00edky tomu vznikne s\u00f3jov\u00fd n\u00e1poj. Ten se pak nech\u00e1 vysr\u00e1\u017eet, \u010d\u00edm\u017e se <strong>vytvo\u0159\u00ed v\u00fdsledn\u00e9 tofu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[16] [38]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g tofu?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>125 kcal, 2,3 g sacharid\u016f, 12 g b\u00edlkovin, 7,5 g tuk\u016f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak tofu zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tofu-cs\/\" class=\"ek-link\">Tofu <\/a>m\u016f\u017eete v kuchyni vyu\u017e\u00edvat stejn\u00fdm zp\u016fsobem jako klasick\u00e9 maso. Je tak skv\u011blou sou\u010d\u00e1st\u00ed om\u00e1\u010dek \u010di sal\u00e1tu. Velkou v\u00fdhodou je, \u017ee se d\u00e1 j\u00edst jak<strong> tepeln\u011b upraven\u00e9, tak i za studena.<\/strong> Sta\u010d\u00ed ho nap\u0159\u00edklad nakr\u00e1jet na ten\u010d\u00ed pl\u00e1tky a nahradit s n\u00edm \u0161unku nebo s\u00fdr na pe\u010divu. Pokud si po\u0159\u00edd\u00edte tofu bez p\u0159\u00edchuti, m\u016f\u017eete ho rozmixovat se zmrazen\u00fdm ovocem, a vytvo\u0159it tak <strong>kr\u00e9movou veganskou zmrzlinu.&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\" id=\"tempeh\">2. Tempeh<\/h3>\n\n\n\n<p><a aria-label=\"Tempeh (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh<\/a> je fermentovan\u00fd produkt, kter\u00fd se <strong>vyr\u00e1b\u00ed z va\u0159en\u00fdch, rozma\u010dkan\u00fdch a slisovan\u00fdch s\u00f3jov\u00fdch bob\u016f,<\/strong> do kter\u00fdch jsou p\u0159id\u00e1ny bakteri\u00e1ln\u00ed kultury. <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tempeh-cs\/\" class=\"ek-link\">Tempeh <\/a>je cen\u011bn\u00fd pro sv\u016fj vysok\u00fd obsah lehce straviteln\u00fdch <strong>b\u00edlkovin, v\u00e1pn\u00edku, fosforu, \u017eeleza, a dokonce i vitam\u00ednu B12, <\/strong>jeho\u017e dostate\u010dn\u00fd p\u0159\u00edjem m\u016f\u017ee b\u00fdt pro vegany problematick\u00fd. <span class=\"tadv-color\" style=\"color:#ff6600\">[16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g tempehu?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>143 kcal, 3,8 g sacharid\u016f, 16,7 g b\u00edlkovin, 8,3 g tuk\u016f<strong> \u2013<\/strong> uveden\u00e9 hodnoty se mohou li\u0161it o des\u00edtky kalori\u00ed v z\u00e1vislosti na p\u0159\u00edchuti a marin\u00e1d\u011b<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak tempeh zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p>I tempeh m\u016f\u017eete v kuchyni<strong> vyu\u017e\u00edvat stejn\u00fdm zp\u016fsobem jako tofu.<\/strong> Skv\u011ble chutn\u00e1 s bulgurem, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kuskus-cs\/\" class=\"ek-link\">kuskusem <\/a>a nahradit dok\u00e1\u017ee i mlet\u00e9 maso.&nbsp;<\/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\/03\/iStock-1194753870-1124x749.jpg\" alt=\"Kolik kalori\u00ed maj\u00ed n\u00e1hra\u017eky masa a jak je pou\u017e\u00edvat p\u0159i va\u0159en\u00ed\" class=\"wp-image-234857\" style=\"width:843px;height:562px\" title=\"Kolik kalori\u00ed maj\u00ed n\u00e1hra\u017eky masa a jak je pou\u017e\u00edvat p\u0159i va\u0159en\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"seitan\">3. Seitan&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\"Seitan (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Seitan<\/a> je rostlinn\u00e1 b\u00edlkovina, kterou mo\u017en\u00e1 zn\u00e1te pod n\u00e1zvem<strong> p\u0161eni\u010dn\u00fd lepek.<\/strong> Vyrobit si ho m\u016f\u017eete dokonce i sami doma, a to opakovan\u00fdm proplachov\u00e1n\u00edm mouky. I p\u0159esto m\u00e1 v\u0161ak <strong>n\u00edzk\u00fd obsah sacharid\u016f. <\/strong>Pokud si ho nechcete vyr\u00e1b\u011bt, d\u00e1 se po\u0159\u00eddit ve form\u011b pr\u00e1\u0161ku, kter\u00fd sm\u00edch\u00e1te s vodou, nebo jako hotov\u00fd produkt.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g seitanu?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>104 kcal, 3,5 g sacharid\u016f, 21 g b\u00edlkovin, 0,5 g tuk\u016f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak seitan zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p>Asi nen\u00ed p\u0159ekvapen\u00edm, \u017ee ho m\u016f\u017eete vyu\u017e\u00edt op\u011bt stejn\u011b jako tofu \u010di tempeh. Pom\u011brn\u011b popul\u00e1rn\u00ed je i zakomponov\u00e1n\u00ed<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/seitan-cs\/\" class=\"ek-link\">seitanu <\/a>do burgeru m\u00edsto masa.<\/strong> Nesm\u00edte v\u0161ak zapomenout ho dob\u0159e nako\u0159enit.&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 is-style-default\"><span class=\"ez-toc-section\" id=\"Orechy\"><\/span>O\u0159echy&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">O\u0159echy<\/a> a <a href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echov\u00e1 m\u00e1sla<\/a> se mohou bezesporu <strong>py\u0161nit vysok\u00fdm obsahem zdrav\u00fdch tuk\u016f.<\/strong> V\u011bd\u011bli jste ale, \u017ee zpravidla vynikaj\u00ed i sv\u00fdm zaj\u00edmav\u00fdm <strong>pod\u00edlem b\u00edlkovin, p\u0159\u00edpadn\u011b vl\u00e1kniny? <\/strong>Nesna\u017ete se je ov\u0161em pou\u017e\u00edvat jako prim\u00e1rn\u00ed zdroj protein\u016f. Vzhledem k jejich <strong>vy\u0161\u0161\u00ed kalorick\u00e9 hodnot\u011b <\/strong>by se to jist\u011b \u010dasem projevilo na va\u0161\u00ed postav\u011b, nehled\u011b na to, \u017ee byste mohli c\u00edtit i nep\u0159\u00edjemn\u00e9 tr\u00e1vic\u00ed probl\u00e9my.<\/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\" id=\"mandle\">1. Mandle<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/mandle-raw1.html\" target=\"_blank\" aria-label=\"Mandle  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandle <\/a>se py\u0161n\u00ed sv\u00fdm obsahem <strong>vitam\u00ednu E, manganu, ho\u0159\u010d\u00edku a antioxidant\u016f,<\/strong> kter\u00e9 pom\u00e1haj\u00ed chr\u00e1nit bu\u0148ky p\u0159ed oxida\u010dn\u00edm stresem. Ten by mohl p\u0159isp\u011bt k rozvoji z\u00e1n\u011btu, st\u00e1rnut\u00ed \u010di rakoviny. Mimo to maj\u00ed pozitivn\u00ed vliv i na<strong> optimalizaci hladiny krevn\u00edho cukru a tlaku. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17\u201320]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g mandl\u00ed?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>575 kcal, 22 g sacharid\u016f, 21 g b\u00edlkovin, 49 g tuk\u016f, 12 g vl\u00e1kniny<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak mandle zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p>Mandle jsou skv\u011blou sou\u010d\u00e1st\u00ed ka\u0161\u00ed, dezert\u016f, a to jak p\u0159\u00edmo ve form\u011b <strong>o\u0159ech\u016f, tak i pl\u00e1tk\u016f, mandlov\u00e9ho m\u00e1sla nebo mandlov\u00e9 mouky.<\/strong> Mohou v\u0161ak fungovat i jako k\u0159upav\u00fd komponent v sal\u00e1tu nebo jako samostatn\u00e9 zdrav\u00e9 mls\u00e1n\u00ed u televize.&nbsp;<\/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\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-1124x749.jpeg\" alt=\"Kolik kalori\u00ed maj\u00ed o\u0159echy a jak je pou\u017e\u00edvat p\u0159i va\u0159en\u00ed\" class=\"wp-image-234872\" style=\"width:843px;height:562px\" title=\"Kolik kalori\u00ed maj\u00ed o\u0159echy a jak je pou\u017e\u00edvat p\u0159i va\u0159en\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"pistacie\">2. Pist\u00e1cie&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/pistacie-gymbeam.html\" target=\"_blank\" aria-label=\"Pist\u00e1cie  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pist\u00e1cie <\/a>jsou zn\u00e1m\u00e9 sv\u00fdm obsahem zdrav\u00fdch tuk\u016f v podob\u011b nenasycen\u00fdch mastn\u00fdch kyselin, m\u011bdi, vitam\u00ednu B6 a B1. Mezi ostatn\u00edmi o\u0159echy vynikaj\u00ed i <strong>vy\u0161\u0161\u00edm pod\u00edlem aminokyselin.<\/strong> Mimo to maj\u00ed i slu\u0161n\u00fd obsah <strong>antioxidant\u016f <\/strong>a pozitivn\u00ed vliv na hladinu cholesterolu. <span style=\"color:#ff6600\" class=\"tadv-color\">[21\u201322]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g pist\u00e1ci\u00ed?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>564 kcal, 29 g sacharid\u016f, 21 g b\u00edlkovin, 43 g tuk\u016f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak pist\u00e1cie zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/pistacie-cs\/\" class=\"ek-link\">Pist\u00e1cie <\/a>chutnaj\u00ed skv\u011ble samotn\u00e9, jako sou\u010d\u00e1st dezert\u016f, sal\u00e1t\u016f \u010di ovesn\u00fdch ka\u0161\u00ed, a to i ve form\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/pistaciove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pist\u00e1ciov\u00e9ho m\u00e1sla<\/strong><\/a><strong>.&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\" id=\"kesu\">3. Ke\u0161u&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ke\u0161u o\u0159echy<\/a> vynikaj\u00ed nejen svou lahodnou chut\u00ed, ale i obsahem m\u011bdi, ho\u0159\u010d\u00edku, manganu, fosforu \u010di \u017eeleza. Jsou <strong>bohat\u00e9 na nenasycen\u00e9 tuky,<\/strong> kter\u00e9 mohou sni\u017eovat riziko vzniku srde\u010dn\u00edch chorob. Ve slo\u017een\u00ed v\u0161ak nechyb\u00ed ani d\u016fle\u017eit\u00e9 antioxidanty.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g ke\u0161u o\u0159ech\u016f?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>553 kcal, 30 g sacharid\u016f, 18 g b\u00edlkovin, 44 g tuk\u016f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak ke\u0161u o\u0159echy zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kesu-orechy-cs\/\" class=\"ek-link\">Ke\u0161u o\u0159echy<\/a> chutnaj\u00ed skv\u011ble samotn\u00e9, jako sou\u010d\u00e1st dezert\u016f, sal\u00e1t\u016f \u010di ovesn\u00fdch ka\u0161\u00ed. Vykouzlit se z nich d\u00e1 i lahodn\u00e1 om\u00e1\u010dka.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b v\u00fd\u0161e zm\u00edn\u011bn\u00fdch o\u0159\u00ed\u0161k\u016f v\u0161ak za zm\u00ednku rozhodn\u011b stoj\u00ed i nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/liskove-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>l\u00edskov\u00e9<\/strong><\/a><strong> a <\/strong><a href=\"https:\/\/gymbeam.cz\/vlasske-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vla\u0161sk\u00e9<\/strong><\/a><strong> o\u0159echy,<\/strong> kter\u00e9 se mohou tak\u00e9 pochlubit vysok\u00fdm obsahem prosp\u011b\u0161n\u00fdch l\u00e1tek i lahodnou chut\u00ed.&nbsp;<\/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=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-1124x843.jpg\" alt=\"Kter\u00e9 o\u0159echy maj\u00ed nejv\u00edce b\u00edlkovin\" class=\"wp-image-234886\" style=\"width:843px;height:632px\" title=\"Kter\u00e9 o\u0159echy maj\u00ed nejv\u00edce b\u00edlkovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Seminka\"><\/span>Sem\u00ednka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>R\u016fzn\u00e9 typy sem\u00ednek se \u0159ad\u00ed mezi <strong>\u017eivinami nabit\u00e9 potraviny,<\/strong> kter\u00e9 se daj\u00ed skv\u011ble propa\u0161ovat snad do ka\u017ed\u00e9ho j\u00eddla. D\u00edky tomu zpravidla dopln\u00ed nejen pot\u0159ebn\u00e9 mikro\u017eiviny, ale tak\u00e9 b\u00edlkoviny, zdrav\u00e9 tuky a vl\u00e1kninu.&nbsp;<\/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\" id=\"konopna-seminka\">1. Konopn\u00e1 sem\u00ednka<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-konopna-seminka-loupana-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Konopn\u00e1 sem\u00ednka<\/a> vynikaj\u00ed svou<strong> jemnou o\u0159echovou <\/strong>chut\u00ed a tak\u00e9 skv\u011bl\u00fdm slo\u017een\u00edm. Krom\u011b b\u00edlkovin maj\u00ed vysok\u00fd obsah vitam\u00ednu E, fosforu, drasl\u00edku, ho\u0159\u010d\u00edku, s\u00edry, v\u00e1pn\u00edku a \u017eeleza. Pom\u00e1haj\u00ed<strong> sn\u00ed\u017eit riziko srde\u010dn\u00edch chorob a projev\u016f PMS<\/strong>, a to zejm\u00e9na d\u00edky obsahu kyseliny gama-linolenov\u00e9, kter\u00e1 sni\u017euje \u00fa\u010dinky prolaktinu zp\u016fsobuj\u00edc\u00edho projevy PMS. Skv\u011ble funguj\u00ed i p\u0159i tr\u00e1vic\u00edch obt\u00ed\u017e\u00edch. <span style=\"color:#ff6600\" class=\"tadv-color\">[24\u201325]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g konopn\u00fdch sem\u00ednek?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>600 kcal, 5 g sacharid\u016f, 31 g b\u00edlkovin, 48 g tuk\u016f, 8 g vl\u00e1kniny<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak konopn\u00e1 sem\u00ednka zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p>D\u00edky o\u0159\u00ed\u0161kov\u00e9 chuti se skv\u011ble hod\u00ed do <strong>sladk\u00fdch i slan\u00fdch pokrm\u016f.<\/strong> M\u016f\u017eete je p\u0159idat do ka\u0161e, jogurtu, kr\u00e9mu nebo sal\u00e1tu.&nbsp;<\/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\" id=\"chia-seminka\">2. Chia sem\u00ednka<\/h3>\n\n\n\n<p>Popularita <a href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia sem\u00ednek<\/a> se v posledn\u00edch letech zvy\u0161uje. N\u011bkdo by si mohl myslet, \u017ee se jedn\u00e1 o novinku, ov\u0161em opak je pravdou. Chia sem\u00ednka byla u\u017e sou\u010d\u00e1st\u00ed j\u00eddeln\u00ed\u010dku Azt\u00e9k\u016f a May\u016f. Vynikaj\u00ed sv\u00fdm <strong>obsahem v\u00e1pn\u00edku, manganu, ho\u0159\u010d\u00edku \u010di fosforu a jsou nabit\u00e1 antioxidanty a omega-3 mastn\u00fdmi kyselinami. <\/strong>Op\u011bt mohou m\u00edt pozitivn\u00ed vliv na hladinu cholesterolu a cukru v krvi. <span style=\"color:#ff6600\" class=\"tadv-color\">[26\u201329]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g chia sem\u00ednek?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>486 kcal, 35 g sacharid\u016f, 19 g b\u00edlkovin, 31 g tuk\u016f, 35 g vl\u00e1kniny<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak chia sem\u00ednka zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/tag\/chia-cs\/\">Chia sem\u00ednka<\/a> m\u016f\u017eete nasypat do sal\u00e1tu, ovesn\u00fdch ka\u0161\u00ed, p\u0159im\u00edchat do om\u00e1\u010dek a jin\u00fdch sm\u011bs\u00ed nebo z nich ud\u011blat lahodn\u00fd chia <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/pudink\/\">pudink<\/a>. Mezi vegany jsou tato sem\u00ednka \u010dasto vyu\u017e\u00edv\u00e1na jako <strong>n\u00e1hrada vaj\u00ed\u010dek.<\/strong> Kdy\u017e se sm\u00edchaj\u00ed s vodou, vytvo\u0159\u00ed gel, kter\u00fd svou konzistenc\u00ed v receptech vejce skv\u011ble zastoup\u00ed. <\/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\/03\/IMG_0316-1-1124x749.jpg\" alt=\"Z chia sem\u00ednek vytvo\u0159\u00edte shake, puding nebo pom\u016f\u017ee nahradit vejce\" class=\"wp-image-234901\" style=\"width:843px;height:562px\" title=\"Z chia sem\u00ednek vytvo\u0159\u00edte shake, puding nebo pom\u016f\u017ee nahradit vejce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"dynova-seminka\">3. D\u00fd\u0148ov\u00e1 sem\u00ednka<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-dynova-seminka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">D\u00fd\u0148ov\u00e1 sem\u00ednka<\/a> maj\u00ed krom\u011b b\u00edlkovin, zdrav\u00fdch tuk\u016f a vl\u00e1kniny tak\u00e9 vysok\u00fd obsah <strong>fosforu, manganu, ho\u0159\u010d\u00edku, \u017eeleza, zinku \u010di m\u011bdi.<\/strong> Jsou bohat\u00e1 na antioxidanty a mohou m\u00edt vliv na sn\u00ed\u017een\u00ed rizika vzniku rakoviny plic, prsu, \u017ealudku \u010di tlust\u00e9ho st\u0159eva. Mimo to <strong>pom\u00e1haj\u00ed zlep\u0161it zdrav\u00ed prostaty a mo\u010dov\u00e9ho m\u011bch\u00fd\u0159e.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[30\u201332]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g d\u00fd\u0148ov\u00fdch sem\u00ednek?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>559 kcal, 11 g sacharid\u016f, 30 g b\u00edlkovin, 49 g tuk\u016f, 6 g vl\u00e1kniny<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak d\u00fd\u0148ov\u00e1 sem\u00ednka zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p>D\u00fd\u0148ov\u00e1 sem\u00ednka skv\u011ble vyniknou v jak\u00e9mkoliv zeleninov\u00e9m sal\u00e1tu \u010di ovesn\u00e9 ka\u0161i. Pokud si sami pe\u010dete chl\u00e9b \u010di bulky, zkuste je <strong>navrchu posypat d\u00fd\u0148ov\u00fdmi sem\u00ednky. <\/strong>Uvid\u00edte, \u017ee si jejich chu\u0165 zamilujete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z t\u00e9to kategorie stoj\u00ed za zm\u00ednku i nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/bio-lnena-semena-hneda-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ln\u011bn\u00e1<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/bio-slunecnicova-seminka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slune\u010dnicov\u00e1 sem\u00ednka<\/a>, kter\u00e1 jsou tak\u00e9 zaj\u00edmav\u00e1 sv\u00fdm obsahem b\u00edlkovin a dal\u0161\u00edch \u017eivin.&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 is-style-default\"><span class=\"ez-toc-section\" id=\"Pseudoobiloviny_a_dalsi_zdroje\"><\/span>Pseudoobiloviny a dal\u0161\u00ed zdroje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do t\u00e9to kategorie jsme za\u0159adili<strong> bezlepkov\u00e9 pseudoobiloviny, <\/strong>kter\u00e9 jsou krom\u011b sacharid\u016f bohat\u00e9 i na b\u00edlkoviny. Zm\u00ednit v\u0161ak mus\u00edme tak\u00e9 <strong>lah\u016fdkov\u00e9 dro\u017ed\u00ed,<\/strong> kter\u00e9 je mezi vegany velmi popul\u00e1rn\u00ed.&nbsp;<\/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\" id=\"quinoa\">1. Quinoa<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Quinoa<\/a> je <strong>bezlepkov\u00e1 pseudoobilovina,<\/strong> kterou pravd\u011bpodobn\u011b vyu\u017e\u00edv\u00e1te p\u0159edev\u0161\u00edm jako zdroj sacharid\u016f, a tak jste t\u0159eba ani nev\u011bd\u011bli, \u017ee m\u00e1 tak\u00e9 <strong>slu\u0161n\u00fd obsah b\u00edlkovin. <\/strong>V jej\u00edm slo\u017een\u00ed najdete i vysok\u00e9 mno\u017estv\u00ed zdrav\u00ed prosp\u011b\u0161n\u00fdch flavonoid\u016f jm\u00e9nem kvercetin a kaempferol. <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/quinoa-cs\/\" class=\"ek-link\">Quinoa <\/a>m\u00e1 <strong>n\u00edzk\u00fd glykemick\u00fd index a vysok\u00fd obsah ho\u0159\u010d\u00edku,<\/strong> drasl\u00edku, zinku i \u017eeleza. Vynik\u00e1 tak\u00e9 sv\u00fdm spektrem <strong>esenci\u00e1ln\u00edch aminokyselin.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[33]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g syrov\u00e9 quinoy?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>354 kcal, 64 g sacharid\u016f, 14 g b\u00edlkovin, 6 g tuk\u016f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak quinou zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p>Quinoa, kterou byste nem\u011bli zapomenout p\u0159ed p\u0159\u00edpravou propl\u00e1chnout vodou, se pou\u017e\u00edv\u00e1 p\u0159edev\u0161\u00edm jako p\u0159\u00edloha k om\u00e1\u010dk\u00e1m, masu \u010di jeho n\u00e1hra\u017ek\u00e1m. M\u016f\u017eete ji v\u0161ak p\u0159idat i do sal\u00e1tu, \u010d\u00edm\u017e v n\u011bm <strong>zv\u00fd\u0161\u00edte obsah b\u00edlkovin a komplexn\u00edch sacharid\u016f.<\/strong> Skv\u011ble chutn\u00e1 i v r\u016fzn\u00fdch zeleninov\u00fdch plack\u00e1ch, ve kter\u00fdch z\u00e1rove\u0148 dopom\u016f\u017ee s vytvo\u0159en\u00edm optim\u00e1ln\u00ed konzistence.<\/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\/03\/IMG_0279-1124x749.jpg\" alt=\"Kolik kalori\u00ed m\u00e1 quinoa a co se z n\u00ed d\u00e1 uva\u0159it\" class=\"wp-image-234915\" style=\"width:843px;height:562px\" title=\"Kolik kalori\u00ed m\u00e1 quinoa a co se z n\u00ed d\u00e1 uva\u0159it\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"amarant\">2. Amarant<\/h3>\n\n\n\n<p>Amarant m\u016f\u017eeme tak\u00e9 za\u0159adit mezi<strong> bezlepkov\u00e9 pseudoobiloviny<\/strong> s pozitivn\u00edm vlivem na na\u0161e zdrav\u00ed. M\u00e1 vysok\u00fd obsah manganu, ho\u0159\u010d\u00edku, fosforu a \u017eeleza. Tak\u00e9 vynik\u00e1 sv\u00fdm zastoupen\u00edm esenci\u00e1ln\u00edch aminokyselin. V t\u011ble m\u016f\u017ee pomoci se sn\u00ed\u017een\u00edm z\u00e1n\u011btu a hladiny cholesterolu.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[34\u201336]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g syrov\u00e9ho amarantu?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>371 kcal, 65 g sacharid\u016f, 14 g b\u00edlkovin, 7 g tuk\u016f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak amarant zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p>Amarant se d\u00e1 stejn\u011b jako quinoa <strong>pou\u017e\u00edvat m\u00edsto p\u0159\u00edlohy,<\/strong> do sal\u00e1tu \u010di jin\u00fdch sm\u011bs\u00ed. Vytvo\u0159it z n\u011bj m\u016f\u017eete i ka\u0161i nebo s jeho pomoc\u00ed zahustit pol\u00e9vku \u010di om\u00e1\u010dku.<\/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\" id=\"lahudkove-drozdi\">3. Lah\u016fdkov\u00e9 dro\u017ed\u00ed<\/h3>\n\n\n\n<p>Lah\u016fdkov\u00e9 dro\u017ed\u00ed jsou <strong>bezlepkov\u00e9 neaktivn\u00ed kvasnice ve form\u011b mal\u00fdch vlo\u010dek,<\/strong> kter\u00e9 svou chut\u00ed i v\u016fn\u00ed p\u0159ipom\u00ednaj\u00ed parmaz\u00e1n. Krom\u011b b\u00edlkovin maj\u00ed <strong>vysok\u00fd obsah aminokyselin a dal\u0161\u00edch \u017eivin.<\/strong> Dro\u017ed\u00ed je obecn\u011b pova\u017eov\u00e1no za skv\u011bl\u00fd zdroj vitam\u00ednu B. <span style=\"color:#ff6600\" class=\"tadv-color\">[37]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak\u00e9 jsou pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty 100 g lah\u016fdkov\u00e9ho dro\u017ed\u00ed?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>327 kcal, 9 g sacharid\u016f, 49 g b\u00edlkovin, 5 g tuk\u016f, 27 g vl\u00e1kniny<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak lah\u016fdkov\u00e9 dro\u017ed\u00ed zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<p>Vzhledem k jeho podobnosti se s\u00fdrem se skv\u011ble hod\u00ed k t\u011bstovin\u00e1m, do om\u00e1\u010dek, pol\u00e9vek, pomaz\u00e1nek nebo k dochucen\u00ed sal\u00e1tu. V kombinaci s rozdrcen\u00fdm tofu <strong>chutn\u00e1 podobn\u011b jako m\u00edchan\u00e1 vaj\u00ed\u010dka.&nbsp;&nbsp;<\/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<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/jFufFbzME5sSRW87prHwlQbWMkm_CdX9gI12GYTyMdIV5SQvUzx3z7OpYwtjHx9kkCmjHz2lp5U4AVK9jrvOJ856ADPPtP6j05pwfoGLq12SLkklD9I45Zsb1M7KUieASx7RQJ6e\" alt=\"Kter\u00fd vegansk\u00fd protein je nejlep\u0161\u00ed\" title=\"Kter\u00fd vegansk\u00fd protein je nejlep\u0161\u00ed\"\/><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Veganske_proteiny\"><\/span>Vegansk\u00e9 proteiny&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V posledn\u00ed kategorii se zam\u011b\u0159\u00edme na dopl\u0148ky stravy, kter\u00fdmi si m\u016f\u017eete p\u0159\u00edjem rostlinn\u00fdch b\u00edlkovin zna\u010dn\u011b uleh\u010dit, a t\u00edm jsou<a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" class=\"ek-link\"> <strong>rostlinn\u00e9 proteiny<\/strong><\/a><strong> a v\u00fdrobky z nich. <\/strong>Vzhledem k tomu, \u017ee jednozdrojov\u00e9 rostlinn\u00e9 proteiny zpravidla postr\u00e1daj\u00ed alespo\u0148 jednu esenci\u00e1ln\u00ed aminokyselinu, je vhodn\u00e9 volit ty, kter\u00e9 jsou <strong>tvo\u0159eny kombinac\u00ed n\u011bkolika zdroj\u016f.<\/strong> P\u0159\u00edkladem m\u016f\u017ee b\u00fdt <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BIO Vegan Protein<\/strong><\/a><strong> <\/strong>kter\u00fd je slo\u017een\u00fd z<strong> hrachov\u00e9ho, r\u00fd\u017eov\u00e9ho a konopn\u00e9ho proteinu. <\/strong>V\u00fdjimkou v\u0161ak m\u016f\u017ee b\u00fdt s\u00f3jov\u00fd protein, kter\u00fd se sv\u00fdm zastoupen\u00edm jednotliv\u00fdch aminokyselin nejv\u00edce podob\u00e1 proteinu \u017eivo\u010di\u0161n\u00e9mu. <strong>&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\">Mezi nejzn\u00e1m\u011bj\u0161\u00ed druhy rostlinn\u00fdch protein\u016f \u0159ad\u00edme:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/bio-hrachovy-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrachov\u00fd protein<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/konopny-protein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">konopn\u00fd protein<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fd\u017eov\u00fd protein<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00f3jov\u00fd protein<\/a><\/li>\n\n\n\n<li>chia protein<\/li>\n\n\n\n<li>d\u00fd\u0148ov\u00fd protein<\/li>\n<\/ul>\n\n\n\n<p><strong>Jak protein zakomponovat do j\u00eddeln\u00ed\u010dku?<\/strong><\/p>\n\n\n\n<p>Sta\u010d\u00ed jej pouze sm\u00edchat s vodou, ml\u00e9kem (vegani s rostlinn\u00fdm) a jednodu\u0161e vyp\u00edt. D\u00e1 se v\u0161ak kdykoliv <strong>p\u0159idat i do smoothies, dezert\u016f, ka\u0161\u00ed \u010di jogurt\u016f pro zv\u00fd\u0161en\u00ed obsahu b\u00edlkovin. <\/strong>Pokud ho za\u0159ad\u00edte po tr\u00e9ninku, m\u016f\u017eete nav\u00edc <strong>urychlit i proces regenerace.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b protein\u016f si v\u0161ak m\u016f\u017eete pochutnat i na dal\u0161\u00edch v\u00fdrobc\u00edch z nich, jako jsou nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/bio-vegan-proteinova-tycinka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vegansk\u00e9 proteinov\u00e9 ty\u010dinky<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/proteinove-cipsy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 chipsy<\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zp\u016fsob\u016f, jak dostat do t\u011bla b\u00edlkoviny z rostlinn\u00fdch zdroj\u016f, je spousta. Tak\u017ee v\u00e1m nikdo nem\u016f\u017ee tvrdit, \u017ee b\u00fdt vegetari\u00e1n nebo vegan je nuda. Pokud se pro rostlinnou stravu z jak\u00e9hokoliv d\u016fvodu rozhodnete, sna\u017ete se, aby byl v\u00e1\u0161<strong> j\u00eddeln\u00ed\u010dek co nejpest\u0159ej\u0161\u00ed a pokryl p\u0159\u00edjem v\u0161ech d\u016fle\u017eit\u00fdch vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek.<\/strong> Nejen u vegan\u016f m\u016f\u017ee b\u00fdt problematick\u00fd dostatek <strong>vitam\u00ednu B12, <\/strong>a tak je v p\u0159\u00edpad\u011b pot\u0159eby na m\u00edst\u011b zv\u00e1\u017eit jeho suplementaci. Pokud se v\u0161ak budete stravovat kvalitn\u00edmi potravinami a budete si hl\u00eddat dostatek v\u0161ech makro\u017eivin i mikro\u017eivin, dost pravd\u011bpodobn\u011b se <strong>m\u016f\u017eete bez \u017eivo\u010di\u0161n\u00fdch produkt\u016f obej\u00edt. <\/strong>Nav\u00edc pak budete \u017e\u00edt s dobr\u00fdm pocitem, \u017ee \u0161et\u0159\u00edte \u017eivoty zv\u00ed\u0159at i na\u0161i planetu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jestli si nedovedete \u017eivot bez \u017eivo\u010di\u0161n\u00fdch produkt\u016f zat\u00edm p\u0159edstavit, zkuste je<strong> alespo\u0148 ob\u010das vym\u011bnit za rostlinn\u00e9. <\/strong>Uvid\u00edte, \u017ee si obl\u00edb\u00edte nov\u00e9 mo\u017enosti, kter\u00e9 tyto suroviny nab\u00edz\u00ed. Zkuste se inspirovat nap\u0159\u00edklad mezin\u00e1rodn\u00ed kampan\u00ed Meat Free Monday a vy\u0159a\u010fte t\u0159eba pr\u00e1v\u011b v pond\u011bl\u00ed maso.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak jste na tom s p\u0159\u00edjmem b\u00edlkovin vy \u2013 <strong>\u010derp\u00e1te prim\u00e1rn\u011b z rostlinn\u00fdch zdroj\u016f, nebo sv\u016fj j\u00eddeln\u00ed\u010dek stav\u00edte na mase,<\/strong> vaj\u00ed\u010dk\u00e1ch a ml\u00e9\u010dn\u00fdch v\u00fdrobc\u00edch? Pod\u011blte se s n\u00e1mi do koment\u00e1\u0159\u016f o sv\u016fj n\u00e1zor a m\u016f\u017eete p\u0159ihodit i tipy na va\u0161e obl\u00edben\u00e9 rostlinn\u00e9 zdroje b\u00edlkovin.&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\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\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\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\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>Rostlinn\u00e9 zdroje b\u00edlkovin jsou skv\u011bl\u00fdm zp\u016fsobem, jak \u0161et\u0159it \u017eivoty zv\u00ed\u0159at i na\u0161i planetu. I pro maso\u017eravce mohou b\u00fdt skv\u011bl\u00fdm zpest\u0159en\u00edm j\u00eddeln\u00ed\u010dku. V dne\u0161n\u00edm \u010dl\u00e1nku v\u00e1m p\u0159edstav\u00edme ty nejlep\u0161\u00ed zdroje rostlinn\u00fdch b\u00edlkovin a jejich obsah makro\u017eivin.<\/p>\n","protected":false},"author":100,"featured_media":234948,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6273,6993,7173,7527],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-234799","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-bilkoviny","9":"tag-orechy-cs","10":"tag-quinoa-cs","11":"tag-vegan-cs","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>Jak\u00e9 zdroje rostlinn\u00fdch b\u00edlkovin jsou nejlep\u0161\u00ed a pro\u010d je za\u0159adit do j\u00eddeln\u00ed\u010dku? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak\u00e9 jsou nejlep\u0161\u00ed zdroje rostlinn\u00fdch b\u00edlkovin a pro\u010d je j\u00edst? 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