{"id":237566,"date":"2021-03-26T08:34:28","date_gmt":"2021-03-26T07:34:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=237566"},"modified":"2023-09-26T14:27:17","modified_gmt":"2023-09-26T12:27:17","slug":"ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/","title":{"rendered":"Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka?"},"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\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/#4_dovody_preco_zaradit_rastlinne_zdroje_bielkovin\" title=\"4 d\u00f4vody, pre\u010do zaradi\u0165 rastlinn\u00e9 zdroje bielkov\u00edn\">4 d\u00f4vody, pre\u010do zaradi\u0165 rastlinn\u00e9 zdroje bielkov\u00edn<\/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\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/#Strukoviny\" title=\"Strukoviny\">Strukoviny<\/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\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/#Rastlinne_nahrady_masa\" title=\"Rastlinn\u00e9 n\u00e1hrady m\u00e4sa\">Rastlinn\u00e9 n\u00e1hrady m\u00e4sa<\/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\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/#Orechy\" title=\"Orechy&nbsp;\">Orechy&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.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/#Semienka\" title=\"Semienka\">Semienka<\/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\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/#Pseudoobilniny_a_dalsie_zdroje\" title=\"Pseudoobilniny a \u010fal\u0161ie zdroje\">Pseudoobilniny a \u010fal\u0161ie 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.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/#Veganske_proteiny\" title=\"Veg\u00e1nske prote\u00edny&nbsp;\">Veg\u00e1nske prote\u00edny&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.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vegetari\u00e1nstvo a veg\u00e1nstvo sa v poslednom \u010dase st\u00e1vaj\u00fa \u010d\u00edm \u010falej t\u00fdm ob\u013e\u00fabenej\u0161ie, a to z mnoh\u00fdch d\u00f4vodov. Niekto sa sna\u017e\u00ed t\u00fdmto pr\u00edstupom <strong>u\u0161etri\u0165 \u017eivoty zvierat,<\/strong> in\u00e9ho zauj\u00edma <strong>ekologick\u00e9 h\u013eadisko<\/strong> a niekomu jednoducho m\u00e4so a \u017eivo\u010d\u00ed\u0161ne produkty <strong>nechutia.<\/strong> Nech ste sa u\u017e za\u010dali o rastlinn\u00e9 zdroje bielkov\u00edn zauj\u00edma\u0165 z ak\u00e9hoko\u013evek d\u00f4vodu, nemajte strach, \u017ee by ste sa hne\u010f museli vzd\u00e1va\u0165 ob\u013e\u00faben\u00e9ho steaku, vaj\u00ed\u010dok alebo jogurtov. Rozhodne v\u0161ak nie je na \u0161kodu <strong>pravidelne zara\u010fova\u0165 aj rastlinn\u00e9 zdroje bielkov\u00edn,<\/strong> ktor\u00e9 typicky <strong>neobsahuj\u00fa to\u013eko nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn<\/strong> a celkovo spestria v\u00e1\u0161 jed\u00e1lni\u010dek. V dne\u0161nom \u010dl\u00e1nku si pribl\u00ed\u017eime d\u00f4vody, pre\u010do sa st\u00e1le viac \u013eud\u00ed zauj\u00edma o rastlinn\u00e9 zdroje bielkov\u00edn. Okrem toho si ujasn\u00edme, ktor\u00e9 s\u00fa tie najlep\u0161ie.<\/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 sa do\u010d\u00edtate o t\u00fdchto 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-sosovica\">\u010cerven\u00e1 \u0161o\u0161ovica<\/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=\"#cicer\">C\u00edcer<\/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-fazula\">Mungo fazu\u013ea<\/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<\/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&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=\"#kesu\">Ke\u0161u&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=\"#konopne-semienka\">Konopn\u00e9 semienka<\/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-semienka\">Chia semienka<\/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=\"#tekvicove-semienka\">Tekvicov\u00e9 semienka<\/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=\"#lahodkove-drozdie\">Lah\u00f4dkov\u00e9 dro\u017edie<\/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\" id=\"4-dovody-preco-zaradit-rastlinne-zdroje-bielkovin\"><span class=\"ez-toc-section\" id=\"4_dovody_preco_zaradit_rastlinne_zdroje_bielkovin\"><\/span>4 d\u00f4vody, pre\u010do zaradi\u0165 rastlinn\u00e9 zdroje bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u013dudia, ktor\u00ed sa rozhodli radik\u00e1lne obmedzi\u0165 \u017eivo\u010d\u00ed\u0161ne produkty, k tomu maj\u00fa zvy\u010dajne svoj d\u00f4vod. My si pribl\u00ed\u017eime <strong>4 hlavn\u00e9 argumenty,<\/strong> ktor\u00e9 v\u00e1s m\u00f4\u017eu presved\u010di\u0165, \u017ee m\u00e1 zmysel \u010dastej\u0161ie zaradenie rastlinn\u00fdch zdrojov bielkov\u00edn.<\/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=\"1-eticke-hladisko\">1. Etick\u00e9 h\u013eadisko<\/h3>\n\n\n\n<p>\u013dudia za\u010dali jes\u0165 zvierat\u00e1 u\u017e pred 2,5 mili\u00f3nmi rokov, \u010do je jeden z d\u00f4vodov, pre\u010do aj v dne\u0161nej dobe pova\u017euje mnoho \u013eud\u00ed konzum\u00e1ciu kuracieho, hov\u00e4dzieho a \u010fal\u0161\u00edch druhov m\u00e4sa za <strong>norm\u00e1lnu a prirodzen\u00fa. <\/strong>\u010co sa ur\u010dite zmenilo je <strong>mno\u017estvo m\u00e4sa,<\/strong> ktor\u00e9 ka\u017edoro\u010dne ako spolo\u010dnos\u0165 zjeme a sp\u00f4soby, ak\u00fdmi so zvieratami zaobch\u00e1dzame. Ve\u013ekochov, zab\u00edjanie a celkov\u00e9 zaobch\u00e1dzanie so zvieratami je \u010d\u00edm \u010falej, t\u00fdm \u010dastej\u0161ie ozna\u010dovan\u00e9 za <strong>neetick\u00e9 a nehum\u00e1nne. Kvalita je mnohokr\u00e1t zatla\u010den\u00e1 do \u00fazadia na \u00fakor mno\u017estva, aj ke\u010f sa postupne za\u010d\u00edna dba\u0165 aj na podmienky pre zvierat\u00e1.<\/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>Jedna z mo\u017enost\u00ed je vyradenie \u017eivo\u010d\u00ed\u0161nych v\u00fdrobkov. Menej radik\u00e1lnym variantom na za\u010diatok v\u0161ak m\u00f4\u017ee by\u0165 <strong>sledovanie p\u00f4vodu potrav\u00edn, ktor\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>Zauj\u00edmajte sa, kde bolo zviera chovan\u00e9.<\/strong> Na kvalite aj chuti m\u00e4sa pozn\u00e1te, \u010di je z kureniec, ktor\u00e9 str\u00e1vili \u017eivot v klietkovom chove alebo z kravy, ktor\u00e1 sa vo\u013ene p\u00e1sla. Takisto sa l\u00ed\u0161i aj kvalita vajec od nosn\u00edc z h\u00e1l a vo\u013en\u00e9ho v\u00fdbehu.<\/li>\n\n\n\n<li><strong>Zistite, \u010d\u00edm boli zvierat\u00e1 k\u0155men\u00e9.<\/strong> Strava toti\u017e ovplyv\u0148uje ako kvalitu samotn\u00e9ho m\u00e4sa, tak aj produktu, napr\u00edklad mlieka \u010di vajec.<\/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\u00e1lnym rie\u0161en\u00edm m\u00f4\u017ee by\u0165 k\u00fapa produktov <strong>z BIO chovu alebo od lok\u00e1lnych chovate\u013eov,<\/strong> u ktor\u00fdch budete pozna\u0165 p\u00f4vod potrav\u00edn, navy\u0161e podpor\u00edte ekonomiku v regi\u00f3ne.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1301792115-1124x749.jpg\" alt=\"Rastlinn\u00e9 zdroje bielkov\u00edn pom\u00e1haj\u00fa zni\u017eova\u0165 emisie sklen\u00edkov\u00fdch plynov\" class=\"wp-image-234801\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Rastlinn\u00e9 zdroje bielkov\u00edn pom\u00e1haj\u00fa zni\u017eova\u0165 emisie sklen\u00edkov\u00fdch plynov\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-ekologicke-hladisko\">2. Ekologick\u00e9 h\u013eadisko&nbsp;<\/h3>\n\n\n\n<p>Asi v\u00e1s neprekvap\u00edme inform\u00e1ciou, \u017ee <strong>m\u00e4sov\u00fd priemysel produkuje obrovsk\u00e9 mno\u017estvo sklen\u00edkov\u00fdch plynov<\/strong>. Vysok\u00e1 produkcia m\u00e4sa sa takisto zara\u010fuje medzi hlavn\u00e9 pr\u00ed\u010diny <strong>zni\u017eovania biodiverzity a vymierania \u017eivo\u010d\u00ed\u0161nych druhov, <\/strong>a to napr\u00edklad kv\u00f4li vyrubovaniu p\u00f4vodn\u00fdch pralesov. \u017dia\u013e, nie je to jedin\u00fd probl\u00e9m. Vedeli ste napr\u00edklad, \u017ee na vyprodukovanie<strong> 1 kg hov\u00e4dzieho m\u00e4sa je spotrebovan\u00fdch 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>\u010co sa t\u00fdka produkcie potrav\u00edn, m\u00e4sov\u00e9 v\u00fdrobky maj\u00fa tie\u017e <strong>najvy\u0161\u0161iu uhl\u00edkov\u00fa stopu,<\/strong> teda mno\u017estvo sklen\u00edkov\u00fdch plynov, ktor\u00e9 vznikaj\u00fa po\u010das cel\u00e9ho cyklu konkr\u00e9tnej potraviny \u2013 od produkcie cez spracovanie, dopravu a\u017e po likvid\u00e1ciu jej obalu. Uhl\u00edkov\u00e1 stopa m\u00e1 potom <strong>negat\u00edvny vplyv na klimatick\u00e9 zmeny, zne\u010distenie ovzdu\u0161ia a podobne<\/strong>. Na porovnanie \u2013 uhl\u00edkov\u00e1 stopa 1 kg hov\u00e4dzieho \u010di baranieho m\u00e4sa sa pohybuje okolo 36 kg CO2, pri strukovin\u00e1ch \u010di veg\u00e1nskych n\u00e1hrad\u00e1ch m\u00e4sa je to 1 \u2013 5 kg CO2 pri rovnakom mno\u017estve. A to u\u017e je ve\u013ek\u00fd rozdiel, \u010do mysl\u00edte? Pom\u00f4c\u0165 m\u00f4\u017eete pr\u00e1ve t\u00fdm, \u017ee budete m\u00e4so <strong>kupova\u0165 od lok\u00e1lnych farm\u00e1rov.<\/strong> Aj napriek tomu, \u017ee v\u00fdsledok nebude v\u00fdrazne odli\u0161n\u00fd, po\u010d\u00edta sa ka\u017ed\u00e1 snaha. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"30271,28689,8665,28693,28693,48508,48496,36625,53185,53113,7471,30947,6624,37996,49804,62785,56566,56392,56833,63664\" ><\/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\" id=\"3-zdravotne-hladisko\">3. Zdravotn\u00e9 h\u013eadisko<\/h3>\n\n\n\n<p>Pod\u013ea v\u00fdsledkov \u0161t\u00fadi\u00ed m\u00e1 vegetari\u00e1nska a&nbsp;<a data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/&amp;source=gmail&amp;ust=1617276761097000&amp;usg=AFQjCNFhwMqjt5qXiinVTfPHFigJDs7hYA\" href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1nska strava<\/a>&nbsp;<strong>pozit\u00edvny vplyv na zn\u00ed\u017eenie BMI, cholesterolu \u010di krvn\u00e9ho cukru.&nbsp;<\/strong>Z\u00e1rove\u0148 sa tie\u017e preuk\u00e1zali \u0161tatisticky v\u00fdznamn\u00e9 rozdiely&nbsp;<strong>v \u00famrtnosti na rakovinu a kardiovaskul\u00e1rne ochorenia<\/strong> v prospech vegetari\u00e1nov a veg\u00e1nov, v porovnan\u00ed s \u013eu\u010fmi, ktor\u00ed konzumovali m\u00e4so a in\u00e9 \u017eivo\u010d\u00ed\u0161ne v\u00fdrobky.<span style=\"color: #ff6600\" class=\"tadv-color\">&nbsp;[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj k t\u00fdmto v\u00fdsledkom je v\u0161ak potrebn\u00e9 pristupova\u0165 kriticky a nevytv\u00e1ra\u0165 z\u00e1very, \u017ee \u017eivo\u010d\u00ed\u0161ne produkty s\u00fa pr\u00ed\u010dinou v\u0161etk\u00e9ho zl\u00e9ho. Keby sme porovnali \u010dloveka, ktor\u00fd sa ve\u013emi neh\u00fdbe a ka\u017ed\u00fd de\u0148 je tu\u010dn\u00e9 m\u00e4so, s veg\u00e1nom, ktor\u00fd si d\u00e1va pozor na vyv\u00e1\u017eenos\u0165 stravy a db\u00e1 na akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl, pravdepodobne by na tom bol veg\u00e1n zdravotne lep\u0161ie. To v\u0161ak <strong>nie je d\u00f4kaz, \u017ee s\u00fa \u017eivo\u010d\u00ed\u0161ne produkty \u0161kodliv\u00e9. <\/strong>Na problematiku je potrebn\u00e9 nazera\u0165 v celkovom kontexte, nielen na jednotliv\u00e9 \u00fadaje vytrhnut\u00e9 z kontextu. Ak chceme pre svoje zdravie urobi\u0165 maximum, mali by sme sa zamera\u0165 na zdrav\u00fa racion\u00e1lnu stravu. Je len na n\u00e1s, \u010di bude ich s\u00fa\u010das\u0165ou aj m\u00e4so a \u017eivo\u010d\u00ed\u0161ne produkty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledky \u0161t\u00fadi\u00ed m\u00f4\u017eu by\u0165 do istej miery zapr\u00ed\u010dinen\u00e9 t\u00fdm, \u017ee v pr\u00edpade vyradenia \u017eivo\u010d\u00ed\u0161nych v\u00fdrobkov sa v\u00e1m<strong> zn\u00ed\u017ei v\u00fdber jed\u00e1l, ktor\u00e9 budete konzumova\u0165. <\/strong>Svoju rolu m\u00f4\u017ee hra\u0165 aj <strong>energetick\u00e1 denzita potrav\u00edn<\/strong>. Ke\u010f sa zameriame na obsah kal\u00f3ri\u00ed v rovnakom mno\u017estve veg\u00e1nskej stravy a typickej z\u00e1padnej stravy, zist\u00edme, \u017ee t\u00e1<strong> veg\u00e1nska je spravidla menej kalorick\u00e1. <\/strong>To potom m\u00f4\u017ee vies\u0165 u veg\u00e1nov k vyv\u00e1\u017eenej\u0161iemu energetick\u00e9mu pr\u00edjmu, pr\u00edpadne aj chudnutiu, s \u010d\u00edm ide zn\u00ed\u017eenie zdravotn\u00fdch riz\u00edk ruka v ruke. Ono je predsa len rozdiel <strong>da\u0165 si ban\u00e1n ako r\u00fdchlu desiatu a da\u0165 si p\u00e1rok v ro\u017eku<\/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=\"4-pestrost\">4. Pestros\u0165 <\/h3>\n\n\n\n<p>Rastlinn\u00e9 zdroje bielkov\u00edn nemusia by\u0165 len dobr\u00fdm sp\u00f4sobom, ako \u0161etri\u0165 \u017eivotn\u00e9 prostredie. Ide o skvel\u00fa <strong>mo\u017enos\u0165, ako si <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"zpest\u0159it sv\u016fj j\u00eddeln\u00ed\u010dek (opens in a new tab)\">spestri\u0165 svoj jed\u00e1lni\u010dek<\/a> a vyhn\u00fa\u0165 sa stereotypu <\/strong>v podobe ka\u017edodenn\u00e9ho kura\u0165a s ry\u017eou. Rastlinnou stravou navy\u0161e zv\u00fd\u0161ite aj pr\u00edjem r\u00f4znych antioxidantov. \u010co tak si raz t\u00fd\u017edenne da\u0165 na obed namiesto pe\u010den\u00e9ho m\u00e4sa poriadnu n\u00e1lo\u017e strukov\u00edn alebo restovan\u00e9 tofu?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby ste mali predstavu, ak\u00e9 zdroje bielkov\u00edn rastlinn\u00e1 strava v\u00f4bec pon\u00faka, pripravili sme pre v\u00e1s <strong>praktick\u00fd preh\u013ead kateg\u00f3ri\u00ed a konkr\u00e9tnych potrav\u00edn<\/strong><strong>.<\/strong> Pri ka\u017edej n\u00e1jdete aj priemern\u00fd obsah <strong>makro\u017eiv\u00edn a sp\u00f4soby, ako ich v kuchyni m\u00f4\u017eete vyu\u017ei\u0165.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ko\u013eko bielkov\u00edn by ste mali prija\u0165 vzh\u013eadom na svoj cie\u013e, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-920931456-1124x749.jpg\" alt=\"Ako jes\u0165 zdravo bez m\u00e4sa alebo s m\u00e4som\" class=\"wp-image-234815\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako jes\u0165 zdravo bez m\u00e4sa alebo s m\u00e4som\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"strukoviny\"><span class=\"ez-toc-section\" id=\"Strukoviny\"><\/span>Strukoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za strukoviny v\u0161eobecne pova\u017eujeme <strong>semen\u00e1 rastl\u00edn, ako je napr\u00edklad \u0161o\u0161ovica, hrach, c\u00edcer alebo fazu\u013ea. <\/strong>Mo\u017eno v\u00e1s v\u0161ak prekvap\u00ed, \u017ee medzi ne zara\u010fujeme aj <strong>s\u00f3ju \u010di ara\u0161idy.<\/strong> T\u00e1to skupina potrav\u00edn je typicky bohat\u00e1 na komplexn\u00e9 sacharidy, bielkoviny, vl\u00e1kninu a miner\u00e1lne l\u00e1tky, ako napr\u00edklad fosfor \u010di v\u00e1pnik. Naopak, v strukovin\u00e1ch oby\u010dajne nen\u00e1jdeme vysok\u00e9 zast\u00fapenie tuku. V\u010faka kombin\u00e1cii vl\u00e1kniny a bielkov\u00edn <strong>maj\u00fa vysok\u00fd \u00fa\u010dinok zas\u00fdtenia,<\/strong> \u010do je ide\u00e1lne najm\u00e4 pre \u013eud\u00ed, ktor\u00ed chc\u00fa schudn\u00fa\u0165. Strukoviny v\u0161ak maj\u00fa menej priazniv\u00e9 aminokyselinov\u00e9 spektrum (napr\u00edklad kv\u00f4li n\u00edzkemu zast\u00fapeniu metion\u00ednu \u2013 tzv. limitn\u00e1 aminokyselina), a tak sa odpor\u00fa\u010da doplni\u0165 ich \u010fal\u0161\u00edmi zdrojmi bielkov\u00edn. Na to v\u00fdborne posl\u00fa\u017eia napr\u00edklad obilniny alebo orechy a semen\u00e1, ktor\u00e9 s\u00fa na t\u00fato limitn\u00fa aminokyselinu naopak bohat\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdhodou strukov\u00edn je, \u017ee s\u00fa bezlepkov\u00e9, a tak sa ich konzum\u00e1cie nemusia b\u00e1\u0165 ani \u013eudia, ktor\u00ed maj\u00fa probl\u00e9m s tr\u00e1ven\u00edm lepku. <span class=\"tadv-color\" style=\"color: #ff6600\">[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-sosovica\">1. \u010cerven\u00e1 \u0161o\u0161ovica<\/h3>\n\n\n\n<p>\u0160o\u0161ovicu, a nielen t\u00fa \u010derven\u00fa, m\u00f4\u017eeme pova\u017eova\u0165 za <strong>v\u00fdborn\u00fd zdroj rastlinn\u00fdch bielkov\u00edn a komplexn\u00fdch sacharidov.<\/strong> V\u010faka n\u00edzkemu glykemick\u00e9mu indexu m\u00e1 jej pridanie do jedla pozit\u00edvny vplyv <strong>na<\/strong> <strong>hladinu krvn\u00e9ho cukru,<\/strong> \u010do potvrdzuj\u00fa aj v\u00fdsledky \u0161t\u00fadi\u00ed. Okrem toho tie\u017e m\u00f4\u017ee pom\u00f4c\u0165 zni\u017eova\u0165 \u201ezl\u00fd\u201c LDL a zvy\u0161ova\u0165 \u201edobr\u00fd\u201c HDL. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g surovej l\u00fapanej \u010dervenej \u0161o\u0161ovice?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>362 kcal, 55 g sacharidov, 27 g bielkov\u00edn, 2,6 g tukov<\/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>Ako zakomponova\u0165 \u0161o\u0161ovicu do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p>L\u00fapan\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cervena-sosovica\/\" class=\"ek-link\">\u010derven\u00e1 \u0161o\u0161ovica<\/a> m\u00e1 jednu ve\u013ek\u00fa v\u00fdhodu \u2013 <strong>nie je nutn\u00e9 ju pred varen\u00edm nam\u00e1\u010da\u0165,<\/strong> preto\u017ee neobsahuje \u0161upku. Pr\u00e1ve dlh\u00e1 pr\u00edprava a nieko\u013ekohodinov\u00e9 nam\u00e1\u010danie je preto \u010dast\u00fdm d\u00f4vodom, pre\u010do sa \u013eudia strukovin\u00e1m vyh\u00fdbaj\u00fa. Bola by ve\u013ek\u00e1 \u0161koda \u010derven\u00fa \u0161o\u0161ovicu nezahrn\u00fa\u0165 do svojho jed\u00e1lni\u010dka, okrem cenn\u00fdch \u017eiv\u00edn by ste sa toti\u017e ochudobnili aj o jej<strong> \u00fa\u017easn\u00fa chu\u0165. <\/strong>T\u00e1 najlep\u0161ie vynikne v pr\u00edpade, \u017ee ju budete jes\u0165 ako samostatn\u00fd pokrm. Perfektne v\u0161ak chut\u00ed aj v \u0161al\u00e1toch, om\u00e1\u010dkach, zeleninov\u00fdch plack\u00e1ch, bowls \u010di polievkach. Je uvaren\u00e1 za 20 min\u00fat, tak\u017ee nie je na pr\u00edpravu o ni\u010d zlo\u017eitej\u0161ia ako <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>. Dokonca ju <strong>m\u00f4\u017eete uvari\u0165 aj v ry\u017eovare,<\/strong> \u010d\u00edm si cel\u00fd proces e\u0161te zjednodu\u0161\u00edte.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-513809898-1124x749.jpg\" alt=\"Ko\u013eko kal\u00f3ri\u00ed m\u00e1 \u0161o\u0161ovica a \u010do sa z nej d\u00e1 uvari\u0165\" class=\"wp-image-234829\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ko\u013eko kal\u00f3ri\u00ed m\u00e1 \u0161o\u0161ovica a \u010do sa z nej d\u00e1 uvari\u0165\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"cicer\">2. C\u00edcer<\/h3>\n\n\n\n<p><a aria-label=\"C\u00edcer (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">C\u00edcer<\/a> sa okrem svojho obsahu bielkov\u00edn a vl\u00e1kniny m\u00f4\u017ee pochv\u00e1li\u0165 tie\u017e vy\u0161\u0161\u00edm <strong>podielom kyseliny listovej, mang\u00e1nu, medi \u010di \u017eeleza. <\/strong>Tento druh strukov\u00edn m\u00e1 ako jeden z m\u00e1la ve\u013emi priazniv\u00e9 <strong>zlo\u017eenie esenci\u00e1lnych aminokysel\u00edn,<\/strong> v\u010faka \u010domu je ve\u013emi cenn\u00fdm zdrojom bielkov\u00edn nielen medzi veg\u00e1nmi. To je pravdepodobne d\u00f4vod, pre\u010do sa aj<strong> c\u00edcerov\u00fd prote\u00edn <\/strong>te\u0161\u00ed \u010d\u00edm \u010falej, t\u00fdm v\u00e4\u010d\u0161ej ob\u013eube. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">C\u00edcer <\/a>m\u00e1 n\u00edzky glykemick\u00fd index, \u010do m\u00e1 pozit\u00edvny vplyv na hladinu krvn\u00e9ho cukru. A takisto ako \u0161o\u0161ovica m\u00f4\u017ee pozit\u00edvne ovplyvni\u0165 hladinu cholesterolu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g surov\u00e9ho c\u00edceru?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>336 kcal, 44 g sacharidov, 19 g bielkov\u00edn, 6 g tukov, 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>Ako zakomponova\u0165 c\u00edcer do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p>Z c\u00edceru nemus\u00edte za ka\u017ed\u00fa cenu vytv\u00e1ra\u0165 len lahodn\u00fd hummus. Perfektne sa hod\u00ed aj do \u0161al\u00e1tu alebo ako zdrav\u00e9 ma\u0161krtenie k telev\u00edzii. Sta\u010d\u00ed ho po uvaren\u00ed \u013eahko pokvapka\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olejom<\/a>, okoreni\u0165, dozlata upiec\u0165 a chutn\u00e9 zdrav\u00e9 chrumkanie je na svete. Rovnako dobre sa d\u00e1 c\u00edcer vyu\u017ei\u0165 pri pr\u00edprave <strong>sladk\u00fdch dezertov<\/strong>, ktor\u00e9 tak obohat\u00ed o cenn\u00e9 \u017eiviny a bielkoviny. Pokia\u013e nechcete tr\u00e1vi\u0165 v kuchyni ani min\u00fatu navy\u0161e, odpor\u00fa\u010dame ma\u0165 doma u\u017e <strong>uvaren\u00fd c\u00edcer v n\u00e1leve,<\/strong> ktor\u00fd je ur\u010den\u00fd na okam\u017eit\u00fa konzum\u00e1ciu.<\/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-fazula\">3. Mungo fazu\u013ea<\/h3>\n\n\n\n<p>Mungo fazu\u013ea vynik\u00e1 <strong>vysok\u00fdm obsahom esenci\u00e1lnych aminokysel\u00edn<\/strong>, \u010do z nej rob\u00ed ve\u013emi <strong>kvalitn\u00fd zdroj bielkov\u00edn <\/strong>z rastlinnej r\u00ed\u0161e. Okrem toho je v\u0161ak bohat\u00e1 aj na antioxidanty, <strong>vitam\u00edn B9 a cenn\u00e9 miner\u00e1lne l\u00e1tky,<\/strong> ako je napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">hor\u010d\u00edk<\/a>, fosfor, \u017eelezo \u010di me\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 viete, \u010do je na mungo fazuli to najlep\u0161ie? \u017de si ju <strong>m\u00f4\u017eete necha\u0165 <strong>sami<\/strong> doma nakl\u00ed\u010di\u0165 <\/strong>a o to viac si potom vychutna\u0165 v\u00fdsledn\u00fd produkt. T\u00fdmto procesom navy\u0161e d\u00f4jde k zn\u00ed\u017eeniu obsahu antinutri\u010dn\u00fdch l\u00e1tok, v\u010faka \u010domu je mungo fazu\u013ea lep\u0161ie str\u00e1vite\u013en\u00e1 a \u017eiviny z nej sa dobre vstreb\u00e1vaj\u00fa.<\/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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g surovej nenakl\u00ed\u010denej mungo fazule?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>347 kcal, 63 g sacharidov, 24 g bielkov\u00edn, 1,2 g tukov, 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>Ako zakomponova\u0165 mungo fazu\u013eu do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p>Mungo fazu\u013ea je neoddelite\u013enou s\u00fa\u010das\u0165ou napr\u00edklad vietnamsk\u00e9ho \u0161al\u00e1tu B\u00fan b\u00f2 nam b\u1ed9. V\u00fdborn\u00e1 je v\u0161ak aj v slovensk\u00fdch \u0161al\u00e1toch alebo ako n\u00e1pl\u0148 do tortily. Vzh\u013eadom na to, \u017ee nakl\u00ed\u010den\u00e1 <strong>chut\u00ed podobne ako \u010derstvo vyl\u00fapnut\u00fd hr\u00e1\u0161ok,<\/strong> m\u00f4\u017eete ju jes\u0165 aj len tak samotn\u00fa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto tri druhy strukov\u00edn v\u0161ak nie s\u00fa jedin\u00fdm zdrojom bielkov\u00edn, ktor\u00fdmi m\u00f4\u017eete obohati\u0165 svoj jed\u00e1lni\u010dek. Skvelou vo\u013ebou je aj<strong> hrach, ktor\u00fd taktie\u017e obsahuje pribli\u017ene 23 g bielkov\u00edn<\/strong> v 100 g. V\u00fdbornou alternat\u00edvou m\u00f4\u017eu by\u0165 aj <strong>v\u00fdrobky zo strukov\u00edn. <\/strong>\u010co tak sk\u00fasi\u0165 prote\u00ednov\u00e9 \u010dipsy z \u0161o\u0161ovicovej m\u00faky alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-sosovicove-cestoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161o\u0161ovicov\u00e9 cestoviny<\/a>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi strukovinami vynikaj\u00fa<strong> vysok\u00fdm obsahom bielkov\u00edn (26 g v 100 g) tie\u017e <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ara\u0161idy<\/strong><\/a><strong>. <\/strong>U t\u00fdch je v\u0161ak potrebn\u00e9 myslie\u0165 aj na vysok\u00fd obsah tuku, tak\u017ee by ste to s ich konzum\u00e1ciou nemali preh\u00e1\u0148a\u0165.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1300356545-1124x751.jpg\" alt=\"Ko\u013eko kal\u00f3ri\u00ed maj\u00fa mungo kl\u00ed\u010dky a \u010do sa z nich d\u00e1 uvari\u0165\" class=\"wp-image-234843\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Ko\u013eko kal\u00f3ri\u00ed maj\u00fa mungo kl\u00ed\u010dky a \u010do sa z nich d\u00e1 uvari\u0165\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"rastlinne-nahrady-masa\"><span class=\"ez-toc-section\" id=\"Rastlinne_nahrady_masa\"><\/span>Rastlinn\u00e9 n\u00e1hrady m\u00e4sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako u\u017e n\u00e1zov napoved\u00e1, n\u00e1hrady s\u00fa v receptoch naj\u010dastej\u0161ie <strong>vyu\u017e\u00edvan\u00e9 namiesto samotn\u00e9ho m\u00e4sa. <\/strong>Vyr\u00e1ba\u0165 sa m\u00f4\u017eu napr\u00edklad zo s\u00f3je alebo z 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\" id=\"tofu\">1. Tofu&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\"Tofu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a> je v\u00fdrobok zo s\u00f3je, ktor\u00fd sa pod\u013ea druhu l\u00ed\u0161i svojou <strong>\u0161trukt\u00farou, konzistenciou aj chu\u0165ou.<\/strong> Vynik\u00e1 vysok\u00fdm <strong>obsahom kvalitn\u00fdch bielkov\u00edn, v\u00e1pnika<\/strong> a n\u00edzkym podielom sod\u00edka. Tofu sa vyr\u00e1ba zo s\u00f3jov\u00fdch b\u00f4bov. Tie sa najprv prepl\u00e1chnu, nechaj\u00fa napu\u010da\u0165 vo vode a potom s\u00fa spolu rozmixovan\u00e9 na ka\u0161u. T\u00e1 sa var\u00ed pri teplote presahuj\u00facej 100 \u00b0C, \u010d\u00edm sa <strong>eliminuje s\u00f3jov\u00e1 pachu\u0165. <\/strong>\u010ealej sa ka\u0161a pas\u00edruje, v\u010faka \u010domu vznikne s\u00f3jov\u00fd n\u00e1poj. Ten sa potom nech\u00e1 vyzr\u00e1\u017ea\u0165, a tak sa <strong>vytvor\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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g tofu?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>125 kcal, 2,3 g sacharidov, 12 g bielkov\u00edn, 7,5 g tukov<\/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>Ako zakomponova\u0165 tofu do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p>Tofu m\u00f4\u017eete v kuchyni vyu\u017e\u00edva\u0165 rovnak\u00fdm sp\u00f4sobom ako klasick\u00e9 m\u00e4so. Je tak skvelou s\u00fa\u010das\u0165ou om\u00e1\u010dok \u010di \u0161al\u00e1tu. Ve\u013ekou v\u00fdhodou je, \u017ee sa d\u00e1 jes\u0165 ako<strong> tepelne upraven\u00e9, tak aj za studena.<\/strong> Sta\u010d\u00ed ho napr\u00edklad nakr\u00e1ja\u0165 na ten\u0161ie pl\u00e1tky a nahradi\u0165 n\u00edm \u0161unku alebo syr na pe\u010dive. Pokia\u013e si zaobstar\u00e1te <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu <\/a>bez pr\u00edchuti, m\u00f4\u017eete ho rozmixova\u0165 so zmrazen\u00fdm ovoc\u00edm, a tak vytvori\u0165 <strong>kr\u00e9mov\u00fa veg\u00e1nsku zmrzlinu. <\/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.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh<\/a> je fermentovan\u00fd produkt, ktor\u00fd sa <strong>vyr\u00e1ba z varen\u00fdch, roztla\u010den\u00fdch a vylisovan\u00fdch s\u00f3jov\u00fdch b\u00f4bov,<\/strong> do ktor\u00fdch s\u00fa pridan\u00e9 bakteri\u00e1lne kult\u00fary. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tempeh\/\" class=\"ek-link\">Tempeh<\/a> je cenen\u00fd pre svoj vysok\u00fd obsah \u013eahko str\u00e1vite\u013en\u00fdch <strong>bielkov\u00edn, v\u00e1pnika, fosforu, \u017eeleza, dokonca aj vitam\u00ednu B12, <\/strong>ktor\u00e9ho dostato\u010dn\u00fd pr\u00edjem m\u00f4\u017ee by\u0165 pre veg\u00e1nov problematick\u00fd. <span class=\"tadv-color\" 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<h4 class=\"wp-block-heading is-style-default\"><strong>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g tempehu?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>143 kcal, 3,8 g sacharidov, 16,7 g bielkov\u00edn, 8,3 g tukov \u2013 uveden\u00e9 hodnoty sa m\u00f4\u017eu l\u00ed\u0161i\u0165 o desiatky kal\u00f3ri\u00ed v z\u00e1vislosti od pr\u00edchuti a marin\u00e1dy<\/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>Ako zakomponova\u0165 tempeh do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p>Aj tempeh m\u00f4\u017eete v kuchyni<strong> vyu\u017e\u00edva\u0165 rovnak\u00fdm sp\u00f4sobom ako tofu.<\/strong> V\u00fdborne chut\u00ed s bulgurom, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Kuskus\/\" class=\"ek-link\">kuskusom <\/a>a dok\u00e1\u017ee nahradi\u0165 aj mlet\u00e9 m\u00e4so.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1194753870-1124x749.jpg\" alt=\"Ko\u013eko kal\u00f3ri\u00ed maj\u00fa n\u00e1hrady m\u00e4sa a ako ich pou\u017e\u00edva\u0165 pri varen\u00ed\" class=\"wp-image-234857\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ko\u013eko kal\u00f3ri\u00ed maj\u00fa n\u00e1hrady m\u00e4sa a ako ich pou\u017e\u00edva\u0165 pri varen\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: 843px) 100vw, 843px\" \/><\/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.sk\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\"Seitan (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Seitan<\/a> je rastlinn\u00e1 bielkovina, ktor\u00fa mo\u017eno pozn\u00e1te pod n\u00e1zvom<strong> p\u0161eni\u010dn\u00fd lepok.<\/strong> Vyrobi\u0165 si ho m\u00f4\u017eete dokonca aj sami doma, a to opakovan\u00fdm preplachovan\u00edm m\u00faky. Aj napriek tomu m\u00e1 v\u0161ak <strong>n\u00edzky obsah sacharidov. <\/strong>Pokia\u013e si ho nechcete vyr\u00e1ba\u0165, d\u00e1 sa zaobstara\u0165 vo forme pr\u00e1\u0161ku, ktor\u00fd zmie\u0161ate s vodou, alebo ako hotov\u00fd produkt.<\/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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g seitanu?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>104 kcal, 3,5 g sacharidov, 21 g bielkov\u00edn, 0,5 g tukov<\/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>Ako zakomponova\u0165 seitan do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p>Asi nie je prekvapen\u00edm, \u017ee ho m\u00f4\u017eete vyu\u017ei\u0165 op\u00e4\u0165 takisto ako tofu \u010di tempeh. Pomerne popul\u00e1rne je aj zakomponovanie<strong> <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Seitan\/\" class=\"ek-link\">seitanu <\/a>do burgera namiesto m\u00e4sa.<\/strong> Nesmiete v\u0161ak zabudn\u00fa\u0165 dobre ho okoreni\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\" id=\"orechy\"><span class=\"ez-toc-section\" id=\"Orechy\"><\/span>Orechy&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Orechy<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orie\u0161kov\u00e9 masl\u00e1<\/a> sa nesporne m\u00f4\u017eu <strong>p\u00fd\u0161i\u0165 vysok\u00fdm obsahom zdrav\u00fdch tukov.<\/strong> Vedeli ste, \u017ee obvykle vynikaj\u00fa tie\u017e zauj\u00edmav\u00fdm <strong>podielom bielkov\u00edn, pr\u00edpadne vl\u00e1kniny? <\/strong>Samozrejme, nesna\u017ete sa ich pou\u017e\u00edva\u0165 ako prim\u00e1rny zdroj prote\u00ednov. Vzh\u013eadom na ich <strong>vy\u0161\u0161iu kalorick\u00fa hodnotu <\/strong>by sa to \u010dasom istotne prejavilo na va\u0161ej postave bez oh\u013eadu na to, \u017ee by ste mohli ma\u0165 aj nepr\u00edjemn\u00e9 tr\u00e1viace 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.sk\/mandle-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandle <\/a>sa p\u00fd\u0161ia svoj\u00edm obsahom <strong>vitam\u00ednu E, mang\u00e1nu, hor\u010d\u00edka a antioxidantov,<\/strong> ktor\u00e9 pom\u00e1haj\u00fa chr\u00e1ni\u0165 bunky pred oxida\u010dn\u00fdm stresom. Ten by mohol prispie\u0165 k rozvoju z\u00e1palu, starnutia \u010di rakoviny. Okrem toho maj\u00fa pozit\u00edvny vplyv aj na<strong> optimaliz\u00e1ciu hladiny krvn\u00e9ho 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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g mandl\u00ed?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>575 kcal, 22 g sacharidov, 21 g bielkov\u00edn, 49 g tukov, 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>Ako zakomponova\u0165 mandle do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p>Mandle s\u00fa skvelou s\u00fa\u010das\u0165ou ka\u0161\u00ed, dezertov, a to ako vo forme <strong>orechov, tak aj pl\u00e1tkov, mand\u013eov\u00e9ho masla alebo mand\u013eovej m\u00faky.<\/strong> M\u00f4\u017eu tie\u017e fungova\u0165 ako chrumkav\u00fd komponent v \u0161al\u00e1te alebo samotn\u00e9 ako zdrav\u00e9 ma\u0161krtenie pri telev\u00edzii.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1-1124x749.jpeg\" alt=\"Ko\u013eko kal\u00f3ri\u00ed maj\u00fa orechy a ako ich pou\u017e\u00edva\u0165 pri varen\u00ed\" class=\"wp-image-234872\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ko\u013eko kal\u00f3ri\u00ed maj\u00fa orechy a ako ich pou\u017e\u00edva\u0165 pri varen\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: 843px) 100vw, 843px\" \/><\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/pistacie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Pist\u00e1cie (opens in a new tab)\">Pist\u00e1cie <\/a>s\u00fa zn\u00e1me svoj\u00edm obsahom zdrav\u00fdch tukov v podobe nenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, medi, vitam\u00ednu B6 a B1. Medzi ostatn\u00fdmi orechmi vynikaj\u00fa aj <strong>vy\u0161\u0161\u00edm podielom aminokysel\u00edn.<\/strong> Okrem toho maj\u00fa slu\u0161n\u00fd obsah <strong>antioxidantov <\/strong>a pozit\u00edvny vplyv na hladinu cholesterolu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g pist\u00e1ci\u00ed?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>564 kcal, 29 g sacharidov, 21 g bielkov\u00edn, 43 g tukov<\/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>Ako zakomponova\u0165 pist\u00e1cie do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/pistacie\/\" class=\"ek-link\">Pist\u00e1cie <\/a>chutia v\u00fdborne samotn\u00e9 ako s\u00fa\u010das\u0165 dezertov, \u0161al\u00e1tov \u010di ovsen\u00fdch ka\u0161\u00ed, tie\u017e vo forme <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pistaciove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pist\u00e1ciov\u00e9ho masla<\/strong><\/a><strong>. <\/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.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ke\u0161u orechy<\/a> vynikaj\u00fa nielen svojou lahodnou chu\u0165ou, ale aj obsahom medi, hor\u010d\u00edka, mang\u00e1nu, fosforu \u010di \u017eeleza. S\u00fa <strong>bohat\u00e9 na nenas\u00fdten\u00e9 tuky,<\/strong> ktor\u00e9 m\u00f4\u017eu zni\u017eova\u0165 riziko vzniku srdcov\u00fdch chor\u00f4b. V zlo\u017een\u00ed v\u0161ak nech\u00fdbaj\u00fa ani d\u00f4le\u017eit\u00e9 antioxidanty.&nbsp; <span style=\"color: #ff6600\" class=\"tadv-color\">[23]<\/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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g ke\u0161u orechov?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>553 kcal, 30 g sacharidov, 18 g bielkov\u00edn, 44 g tukov<\/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>Ako zakomponova\u0165 ke\u0161u orechy do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kesu-orechy\/\" class=\"ek-link\">Ke\u0161u orechy<\/a> chutia v\u00fdborne samotn\u00e9, ale tie\u017e ako s\u00fa\u010das\u0165 dezertov, \u0161al\u00e1tov \u010di ovsen\u00fdch ka\u0161\u00ed. Vyk\u00fazli\u0165 sa z nich d\u00e1 aj lahodn\u00e1 om\u00e1\u010dka. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem vy\u0161\u0161ie spomenut\u00fdch orie\u0161kov rozhodne stoja za zmienku napr\u00edklad aj <a href=\"https:\/\/gymbeam.sk\/lieskove-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lieskov\u00e9<\/strong><\/a><strong> a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vla\u0161sk\u00e9<\/strong><\/a><strong> orechy,<\/strong> ktor\u00e9 sa m\u00f4\u017eu pochv\u00e1li\u0165 vysok\u00fdm obsahom prospe\u0161n\u00fdch l\u00e1tok a lahodnou chu\u0165ou.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_20200417_145339-1124x843.jpg\" alt=\"Ktor\u00e9 orechy maj\u00fa najviac bielkov\u00edn\" class=\"wp-image-234886\" style=\"width:843px;height:632px\" width=\"843\" height=\"632\" title=\"Ktor\u00e9 orechy maj\u00fa najviac bielkov\u00edn\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"semienka\"><span class=\"ez-toc-section\" id=\"Semienka\"><\/span>Semienka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>R\u00f4zne typy semienok sa zara\u010fuj\u00fa medzi <strong>potraviny nabit\u00e9 \u017eivinami<\/strong>, ktor\u00e9 sa daj\u00fa \u00fa\u017easne zapasova\u0165 sn\u00e1\u010f do ka\u017ed\u00e9ho jedla. V\u010faka tomu zvy\u010dajne doplnia nielen potrebn\u00e9 mikro\u017eiviny, ale aj bielkoviny, zdrav\u00e9 tuky a vl\u00e1kninu.<\/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=\"konopne-semienka\">1. Konopn\u00e9 semienka<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-konopne-semienka-lupane-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Konopn\u00e9 semienka<\/a> vynikaj\u00fa svojou<strong> jemnou orie\u0161kovou <\/strong>chu\u0165ou a tie\u017e \u00fa\u017easn\u00fdm zlo\u017een\u00edm. Okrem bielkov\u00edn maj\u00fa vysok\u00fd obsah vitam\u00ednu E, fosforu, drasl\u00edka, hor\u010d\u00edka, s\u00edry, v\u00e1pnika a \u017eeleza. Pom\u00e1haj\u00fa<strong> zn\u00ed\u017ei\u0165 riziko srdcov\u00fdch chor\u00f4b a prejavov PMS<\/strong>, a to hlavne v\u010faka obsahu kyseliny gama-linolenovej, ktor\u00e1 zni\u017euje \u00fa\u010dinky prolakt\u00ednu sp\u00f4sobuj\u00faceho prejavy PMS. V\u00fdborne funguj\u00fa aj pri tr\u00e1viacich \u0165a\u017ekostiach. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g konopn\u00fdch semienok?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>600 kcal, 5 g sacharidov, 31 g bielkov\u00edn, 48 g tukov, 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>Ako zakomponova\u0165 konopn\u00e9 semienka do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p>V\u010faka orie\u0161kovej chuti sa perfektne hodia do <strong>sladk\u00fdch aj slan\u00fdch pokrmov.<\/strong> M\u00f4\u017eete ich prida\u0165 do ka\u0161e, jogurtu, kr\u00e9mu alebo \u0161al\u00e1tu.<\/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-semienka\">2. Chia semienka<\/h3>\n\n\n\n<p>Popularita <a href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia semienok<\/a> sa v posledn\u00fdch rokoch zvy\u0161uje. Niekto by si mohol myslie\u0165, \u017ee ide o novinku, opak je v\u0161ak pravdou. Chia semienka boli u\u017e s\u00fa\u010das\u0165ou jed\u00e1lni\u010dka Azt\u00e9kov a Mayov. Vynikaj\u00fa svoj\u00edm <strong>obsahom v\u00e1pnika, mang\u00e1nu, hor\u010d\u00edka \u010di fosforu a s\u00fa nabit\u00e9 antioxidantmi a omega-3 mastn\u00fdmi kyselinami. <\/strong>Op\u00e4\u0165 m\u00f4\u017eu ma\u0165 pozit\u00edvny vplyv na hladinu cholesterolu a cukru v krvi. <span class=\"tadv-color\" style=\"color: #ff6600\">[26\u201329]<\/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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g chia semienok?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>486 kcal, 35 g sacharidov, 19 g bielkov\u00edn, 31 g tukov, 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>Ako zakomponova\u0165 chia semienka do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Chia\/\" class=\"ek-link\">Chia semienka<\/a> m\u00f4\u017eete nasypa\u0165 do \u0161al\u00e1tu, ovsen\u00fdch ka\u0161\u00ed, primie\u0161a\u0165 do om\u00e1\u010dok a in\u00fdch zmes\u00ed alebo z nich urobi\u0165 lahodn\u00fd chia <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Puding\/\" class=\"ek-link\">puding<\/a>. Medzi veg\u00e1nmi s\u00fa tieto semienka \u010dasto vyu\u017e\u00edvan\u00e9 ako <strong>n\u00e1hrada vaj\u00ed\u010dok.<\/strong> Ke\u010f sa zmie\u0161aj\u00fa s vodou vytvoria g\u00e9l, ktor\u00fd svojou konzistenciou v\u00fdborne zast\u00fapi vajce v r\u00f4znych receptoch.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_0316-1-1124x749.jpg\" alt=\"Z chia semienok vytvor\u00edte shake, puding alebo pom\u00f4\u017eu nahradi\u0165 vajce\" class=\"wp-image-234901\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Z chia semienok vytvor\u00edte shake, puding alebo pom\u00f4\u017eu nahradi\u0165 vajce\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"tekvicove-semienka\">3. Tekvicov\u00e9 semienka<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tekvicove-semienka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tekvicov\u00e9 semienka<\/a> maj\u00fa okrem bielkov\u00edn, zdrav\u00fdch tukov a vl\u00e1kniny tie\u017e vysok\u00fd obsah <strong>fosforu, mang\u00e1nu, hor\u010d\u00edka, \u017eeleza, zinku \u010di medi.<\/strong> S\u00fa bohat\u00e9 na antioxidanty a m\u00f4\u017eu ma\u0165 vplyv na zn\u00ed\u017eenie rizika vzniku rakoviny p\u013e\u00fac, prsn\u00edka, \u017eal\u00fadka \u010di hrub\u00e9ho \u010dreva. Okrem toho <strong>pom\u00e1haj\u00fa zlep\u0161i\u0165 zdravie prostaty a mo\u010dov\u00e9ho mech\u00fara.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[30\u201332]<\/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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g tekvicov\u00fdch semienok?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>559 kcal, 11 g sacharidov, 30 g bielkov\u00edn, 49 g tukov, 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>Ako zakomponova\u0165 tekvicov\u00e9 semienka do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p>Tekvicov\u00e9 semienka v\u00fdborne vynikn\u00fa v akomko\u013evek zeleninovom \u0161al\u00e1te \u010di ovsenej ka\u0161i. Pokia\u013e si sami pe\u010diete chlieb \u010di bosniaky, sk\u00faste ich <strong>navrchu posypa\u0165 tekvicov\u00fdmi semienkami. <\/strong>Uvid\u00edte, \u017ee si ich chu\u0165 zamilujete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z tejto kateg\u00f3rie stoja za zmienku napr\u00edklad aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013eanov\u00e9<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/bio-slnecnicove-semienka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slne\u010dnicov\u00e9 semienka<\/a>, ktor\u00e9 s\u00fa zauj\u00edmav\u00e9 svoj\u00edm obsahom bielkov\u00edn a \u010fal\u0161\u00edch \u017eiv\u00edn.<\/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\" id=\"pseudoobilniny-a-dalsie-zdroje\"><span class=\"ez-toc-section\" id=\"Pseudoobilniny_a_dalsie_zdroje\"><\/span>Pseudoobilniny a \u010fal\u0161ie zdroje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do tejto kateg\u00f3rie sme zaradili<strong> bezlepkov\u00e9 pseudoobilniny, <\/strong>ktor\u00e9 s\u00fa okrem sacharidov bohat\u00e9 aj na bielkoviny. Zmieni\u0165 v\u0161ak mus\u00edme tie\u017e <strong>lah\u00f4dkov\u00e9 dro\u017edie,<\/strong> ktor\u00e9 je medzi veg\u00e1nmi ve\u013emi popul\u00e1rne.<\/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.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Quinoa<\/a> je <strong>bezlepkov\u00e1 pseudoobilnina,<\/strong> ktor\u00fa pravdepodobne vyu\u017e\u00edvate predov\u0161etk\u00fdm ako zdroj sacharidov, a tak ste mo\u017eno ani nevedeli, \u017ee m\u00e1 <strong>slu\u0161n\u00fd obsah bielkov\u00edn. <\/strong>V jej zlo\u017een\u00ed n\u00e1jdete aj vysok\u00e9 mno\u017estvo zdraviu prospe\u0161n\u00fdch flavonoidov pod n\u00e1zvom kvercet\u00edn a kaempferol. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">Quinoa <\/a>m\u00e1 <strong>n\u00edzky glykemick\u00fd index a vysok\u00fd obsah hor\u010d\u00edka,<\/strong> drasl\u00edka, zinku a \u017eeleza. Vynik\u00e1 tie\u017e spektrom <strong>esenci\u00e1lnych aminokysel\u00edn.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[33] <\/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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g surovej quinoy?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>354 kcal, 64 g sacharidov, 14 g bielkov\u00edn, 6 g tukov<\/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>Ako zakomponova\u0165 quinou do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p>Quinoa, ktor\u00fa by ste pred pr\u00edpravou nemali zabudn\u00fa\u0165 prepl\u00e1chnu\u0165 vodou sa pou\u017e\u00edva predov\u0161etk\u00fdm ako pr\u00edloha k om\u00e1\u010dkam, m\u00e4su \u010di jeho n\u00e1hrad\u00e1m. Taktie\u017e ju m\u00f4\u017eete prida\u0165 do \u0161al\u00e1tu, t\u00fdm v \u0148om <strong>zv\u00fd\u0161ite obsah bielkov\u00edn a komplexn\u00fdch sacharidov.<\/strong> V\u00fdborne chut\u00ed aj v r\u00f4znych zeleninov\u00fdch plack\u00e1ch, v ktor\u00fdch z\u00e1rove\u0148 dopom\u00f4\u017ee s vytvoren\u00edm optim\u00e1lnej konzistencie.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_0279-1124x749.jpg\" alt=\"Ko\u013eko kal\u00f3ri\u00ed m\u00e1 quinoa a \u010do sa z nej d\u00e1 uvari\u0165\" class=\"wp-image-234915\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ko\u013eko kal\u00f3ri\u00ed m\u00e1 quinoa a \u010do sa z nej d\u00e1 uvari\u0165\" 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: 843px) 100vw, 843px\" \/><\/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\u00f4\u017eeme zaradi\u0165 tie\u017e medzi<strong> bezlepkov\u00e9 pseudoobilniny<\/strong> s pozit\u00edvnym vplyvom na na\u0161e zdravie. M\u00e1 vysok\u00fd obsah mang\u00e1nu, hor\u010d\u00edka, fosforu a \u017eeleza. Vynik\u00e1 zast\u00fapen\u00edm esenci\u00e1lnych aminokysel\u00edn. V tele m\u00f4\u017ee pom\u00f4c\u0165 so zmiernen\u00edm z\u00e1palu a zn\u00ed\u017een\u00edm hladiny cholesterolu.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g surov\u00e9ho amarantu?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>371 kcal, 65 g sacharidov, 14 g bielkov\u00edn, 7 g tukov<\/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>Ako zakomponova\u0165 amarant do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p>Amarant sa d\u00e1 rovnako ako quinoa <strong>pou\u017e\u00edva\u0165 namiesto pr\u00edlohy,<\/strong> prida\u0165 do \u0161al\u00e1tu \u010di in\u00fdch zmes\u00ed. M\u00f4\u017eete z neho vytvori\u0165 ka\u0161u alebo s jeho pomocou zahusti\u0165 polievku \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=\"lahodkove-drozdie\">3. Lah\u00f4dkov\u00e9 dro\u017edie<\/h3>\n\n\n\n<p>Lah\u00f4dkov\u00e9 dro\u017edie s\u00fa <strong>bezlepkov\u00e9 neakt\u00edvne kvasnice vo forme mal\u00fdch vlo\u010diek,<\/strong> ktor\u00e9 svojou chu\u0165ou a v\u00f4\u0148ou pripom\u00ednaj\u00fa parmez\u00e1n. Okrem bielkov\u00edn maj\u00fa <strong>vysok\u00fd obsah aminokysel\u00edn a \u010fal\u0161\u00edch \u017eiv\u00edn.<\/strong> Dro\u017edie je v\u0161eobecne pova\u017eovan\u00e9 za skvel\u00fd zdroj vitam\u00ednu B. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g lah\u00f4dkov\u00e9ho dro\u017edia?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>327 kcal, 9 g sacharidov, 49 g bielkov\u00edn, 5 g tukov, 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>Ako zakomponova\u0165 lah\u00f4dkov\u00e9 dro\u017edie do jed\u00e1lni\u010dka?<\/strong><\/h4>\n\n\n\n<p>Vzh\u013eadom na jeho podobnos\u0165 so syrom sa perfektne hod\u00ed k <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestovin\u00e1m<\/a>, do om\u00e1\u010dok, polievok, n\u00e1tierok alebo na dochutenie \u0161al\u00e1tu. V kombin\u00e1cii s rozpu\u010den\u00fdm tofu <strong>chut\u00ed obdobne ako mie\u0161an\u00e9 vaj\u00ed\u010dka. <\/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=\"Ktor\u00fd veg\u00e1nsky prote\u00edn je najlep\u0161\u00ed\" title=\"Ktor\u00fd veg\u00e1nsky prote\u00edn je najlep\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\" id=\"veganske-proteiny\"><span class=\"ez-toc-section\" id=\"Veganske_proteiny\"><\/span>Veg\u00e1nske prote\u00edny&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V poslednej kateg\u00f3rii sa zameriame na doplnky stravy, ktor\u00fdmi si m\u00f4\u017eete pr\u00edjem rastlinn\u00fdch bielkov\u00edn zna\u010dne u\u013eah\u010di\u0165. S\u00fa to <strong><a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" class=\"ek-link\">rastlinn\u00e9 prote\u00edny<\/a> a v\u00fdrobky z nich. <\/strong>Vzh\u013eadom na to, \u017ee jednozdrojov\u00fdm rastlinn\u00fdm prote\u00ednom oby\u010dajne ch\u00fdba aspo\u0148 jedna esenci\u00e1lna aminokyselina, je vhodn\u00e9 voli\u0165 tie prote\u00edny, ktor\u00e9 s\u00fa<strong> kombin\u00e1ciou nieko\u013ek\u00fdch zdrojov.<\/strong> Pr\u00edkladom m\u00f4\u017ee by\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BIO Vegan Prote\u00edn<\/strong><\/a>, ktor\u00fd je zlo\u017een\u00fd <strong>z hrachov\u00e9ho, ry\u017eov\u00e9ho a konopn\u00e9ho prote\u00ednu. <\/strong>V\u00fdnimkou v\u0161ak m\u00f4\u017ee by\u0165 s\u00f3jov\u00fd prote\u00edn, ktor\u00fd sa svoj\u00edm zast\u00fapen\u00edm jednotliv\u00fdch aminokysel\u00edn najviac podob\u00e1 \u017eivo\u010d\u00ed\u0161nemu prote\u00ednu. <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=\"medzi-najznamejsie-druhy-rastlinnych-proteinov-zaradujeme\">Medzi najzn\u00e1mej\u0161ie druhy rastlinn\u00fdch prote\u00ednov zara\u010fujeme:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-hrachovy-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hrachov\u00fd prote\u00edn<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/konopny-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">konopn\u00fd prote\u00edn<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ry\u017eov\u00fd prote\u00edn<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">s\u00f3jov\u00fd prote\u00edn<\/a><\/li>\n\n\n\n<li>chia prote\u00edn<\/li>\n\n\n\n<li>tekvicov\u00fd prote\u00edn<\/li>\n<\/ul>\n\n\n\n<p><strong>Ako zakomponova\u0165 prote\u00edn do jed\u00e1lni\u010dka?<\/strong><\/p>\n\n\n\n<p>Sta\u010d\u00ed ho iba zmie\u0161a\u0165 s vodou, mliekom (veg\u00e1ni s rastlinn\u00fdm) a jednoducho vypi\u0165. D\u00e1 sa v\u0161ak kedyko\u013evek <strong>prida\u0165 aj do smoothie n\u00e1pojov, dezertov, ka\u0161\u00ed \u010di jogurtov kv\u00f4li zv\u00fd\u0161eniu obsahu bielkov\u00edn. <\/strong>Ak ho zarad\u00edte po tr\u00e9ningu, navy\u0161e m\u00f4\u017eete <strong>ur\u00fdchli\u0165 proces regener\u00e1cie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem prote\u00ednov si v\u0161ak m\u00f4\u017eete pochuti\u0165 aj na \u010fal\u0161\u00edch v\u00fdrobkoch z nich, ako s\u00fa napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-bar-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1nske prote\u00ednov\u00e9 ty\u010dinky<\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinove-cipsy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 \u010dipsy<\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"co-si-z-toho-vziat\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00f4sobov, ako dosta\u0165 do tela bielkoviny z rastlinn\u00fdch zdrojov je mnoho. Tak\u017ee v\u00e1m nikto nem\u00f4\u017ee tvrdi\u0165, \u017ee by\u0165 vegetari\u00e1n alebo veg\u00e1n je nuda. Ak sa rozhodnete pre rastlinn\u00fa stravu z ak\u00e9hoko\u013evek d\u00f4vodu, sna\u017ete sa, aby bol v\u00e1\u0161<strong> jed\u00e1lni\u010dek \u010do najpestrej\u0161\u00ed a pokryl pr\u00edjem v\u0161etk\u00fdch d\u00f4le\u017eit\u00fdch vitam\u00ednov a miner\u00e1lnych l\u00e1tok.<\/strong> Nielen u veg\u00e1nov m\u00f4\u017ee by\u0165 probl\u00e9mom nedostatok <strong>vitam\u00ednu B12, <\/strong>a tak je v pr\u00edpade potreby opodstatnen\u00e9 zv\u00e1\u017ei\u0165 jeho suplement\u00e1ciu. Pokia\u013e sa budete stravova\u0165 kvalitn\u00fdmi potravinami a budete si str\u00e1\u017ei\u0165 dostatok v\u0161etk\u00fdch makro\u017eiv\u00edn aj mikro\u017eiv\u00edn, dos\u0165 pravdepodobne sa <strong>m\u00f4\u017eete zaob\u00eds\u0165 bez \u017eivo\u010d\u00ed\u0161nych produktov<\/strong>. Navy\u0161e, budete \u017ei\u0165 s dobr\u00fdm pocitom, \u017ee \u0161etr\u00edte \u017eivoty zvierat \u010di na\u0161u plan\u00e9tu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si zatia\u013e nedok\u00e1\u017eete predstavi\u0165 \u017eivot bez \u017eivo\u010d\u00ed\u0161nych produktov, sk\u00faste ich<strong> aspo\u0148 ob\u010das vymeni\u0165 za rastlinn\u00e9. <\/strong>Uvid\u00edte, \u017ee si ob\u013e\u00fabite nov\u00e9 mo\u017enosti, ktor\u00e9 tieto suroviny pon\u00fakaj\u00fa. Sk\u00faste sa in\u0161pirova\u0165 napr\u00edklad medzin\u00e1rodnou kampa\u0148ou Meat Free Monday a vyra\u010fte m\u00e4so pr\u00e1ve v pondelok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste na tom s pr\u00edjmom bielkov\u00edn vy \u2013 <strong>\u010derp\u00e1te prim\u00e1rne z rastlinn\u00fdch zdrojov alebo svoj jed\u00e1lni\u010dek zaklad\u00e1te na m\u00e4se,<\/strong> vaj\u00ed\u010dkach a mlie\u010dnych v\u00fdrobkoch? Pode\u013ete sa s nami v koment\u00e1roch o svoj n\u00e1zor a m\u00f4\u017eete prihodi\u0165 aj tipy na va\u0161e ob\u013e\u00faben\u00e9 rastlinn\u00e9 zdroje bielkov\u00edn.<\/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>Rastlinn\u00e9 zdroje bielkov\u00edn s\u00fa \u00fa\u017easn\u00fdm sp\u00f4sobom, ako \u0161etri\u0165 \u017eivoty zvierat \u010di na\u0161u plan\u00e9tu. Aj pre m\u00e4so\u017eravce m\u00f4\u017eu by\u0165 skvel\u00fdm spestren\u00edm jed\u00e1lni\u010dka. V dne\u0161nom \u010dl\u00e1nku v\u00e1m predstav\u00edme tie najlep\u0161ie zdroje rastlinn\u00fdch bielkov\u00edn a ich obsah makro\u017eiv\u00edn.<\/p>\n","protected":false},"author":100,"featured_media":234959,"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":[7],"tags":[6048,6158,6080,6090],"filter_section":[],"filter_attribute":[13046,13886],"class_list":{"0":"post-237566","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-orechy","10":"tag-quinoa","11":"tag-vegan","12":"filter_attribute-stravovanie","13":"filter_attribute-zdravie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ak\u00e9 s\u00fa najlep\u0161ie zdroje rastlinn\u00fdch bielkov\u00edn a pre\u010do ich jes\u0165? Zistite, ko\u013eko bielkov\u00edn m\u00e1 tofu, \u0161o\u0161ovica \u010di seitan a ktor\u00fd veg\u00e1nsky prote\u00edn je najlep\u0161\u00ed.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ak\u00e9 s\u00fa najlep\u0161ie zdroje rastlinn\u00fdch bielkov\u00edn a pre\u010do ich jes\u0165? Zistite, ko\u013eko bielkov\u00edn m\u00e1 tofu, \u0161o\u0161ovica \u010di seitan a ktor\u00fd veg\u00e1nsky prote\u00edn je najlep\u0161\u00ed.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-03-26T07:34:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-26T12:27:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/03\/featured-13.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka?\",\"datePublished\":\"2021-03-26T07:34:28+00:00\",\"dateModified\":\"2023-09-26T12:27:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\"},\"wordCount\":4746,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/featured-13.png\",\"keywords\":[\"bielkoviny\",\"orechy\",\"quinoa\",\"vegan\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\",\"name\":\"Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/featured-13.png\",\"datePublished\":\"2021-03-26T07:34:28+00:00\",\"dateModified\":\"2023-09-26T12:27:17+00:00\",\"description\":\"Ak\u00e9 s\u00fa najlep\u0161ie zdroje rastlinn\u00fdch bielkov\u00edn a pre\u010do ich jes\u0165? 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