{"id":257838,"date":"2021-12-06T10:31:00","date_gmt":"2021-12-06T09:31:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=257838"},"modified":"2024-06-26T19:41:21","modified_gmt":"2024-06-26T17:41:21","slug":"ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/","title":{"rendered":"Kter\u00e9 \u017eiviny chyb\u00ed vegan\u016fm nej\u010dast\u011bji a jak je doplnit?"},"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\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#Veganska_strava_a_jeji_benefity\" title=\"Vegansk\u00e1 strava a jej\u00ed benefity&nbsp;\">Vegansk\u00e1 strava a jej\u00ed benefity&nbsp;<\/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\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#Veganska_strava_a_jeji_rizika\" title=\"Vegansk\u00e1 strava a jej\u00ed rizika\">Vegansk\u00e1 strava a jej\u00ed rizika<\/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\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#10_zivin_ktere_mohou_v_jidelnicku_veganu_chybet\" title=\"10 \u017eivin, kter\u00e9 mohou v j\u00eddeln\u00ed\u010dku vegan\u016f chyb\u011bt\">10 \u017eivin, kter\u00e9 mohou v j\u00eddeln\u00ed\u010dku vegan\u016f chyb\u011bt<\/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\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#1_Vitamin_B12\" title=\"1. Vitam\u00edn B12\">1. Vitam\u00edn B12<\/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\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#2_Vitamin_D\" title=\"2. Vitam\u00edn D\">2. Vitam\u00edn D<\/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\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#3_Zinek\" title=\"3. Zinek\">3. Zinek<\/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\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#4_Zelezo\" title=\"4. \u017delezo\">4. \u017delezo<\/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\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#5_Omega-3_mastne_kyseliny\" title=\"5. Omega-3 mastn\u00e9 kyseliny\">5. Omega-3 mastn\u00e9 kyseliny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#6_Vapnik\" title=\"6. V\u00e1pn\u00edk\">6. V\u00e1pn\u00edk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#7_Jod\" title=\"7. Jod\">7. Jod<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#8_Bilkoviny\" title=\"8. B\u00edlkoviny\">8. B\u00edlkoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#9_Kreatin\" title=\"9. Kreatin\">9. Kreatin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#10_Karnosin\" title=\"10. Karnosin\">10. Karnosin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Po\u010det lid\u00ed, kte\u0159\u00ed ze sv\u00e9ho j\u00eddeln\u00ed\u010dku zcela vylou\u010dili maso, ryby, vejce, ml\u00e9ko a v\u0161echny ostatn\u00ed potraviny \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu, neust\u00e1le nar\u016fst\u00e1. Ve Spojen\u00fdch st\u00e1tech americk\u00fdch nap\u0159\u00edklad po\u010det vegan\u016f mezi lety 2014 a 2018 vzrostl o neskute\u010dn\u00fdch <a href=\"https:\/\/thevou.com\/lifestyle\/2019-the-world-of-vegan-but-how-many-vegans-are-in-the-world\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">400 %<\/a> (ze 4 na 20 mili\u00f3n\u016f). Podobn\u00fd trend ale m\u016f\u017eeme pozorovat celosv\u011btov\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cist\u011b rostlinn\u00e1 strava m\u00e1 sv\u00e9 benefity, ale tak\u00e9 \u00faskal\u00ed, na kter\u00e9 je t\u0159eba d\u00e1t pozor. Neobsahuje toti\u017e potraviny, kter\u00e9 pat\u0159\u00ed mezi prim\u00e1rn\u00ed zdroje vitam\u00ednu B12, \u017eeleza, b\u00edlkovin a dal\u0161\u00edch cenn\u00fdch \u017eivin.<strong> V potravin\u00e1ch rostlinn\u00e9ho p\u016fvodu jsou pak tyto l\u00e1tky \u010dasto v men\u0161\u00edm mno\u017estv\u00ed <\/strong>nebo h\u016f\u0159e straviteln\u00e9 form\u011b. Z toho d\u016fvodu je d\u016fle\u017eit\u00e9 v\u011bd\u011bt, jak si vegansk\u00fd j\u00eddeln\u00ed\u010dek spr\u00e1vn\u011b sestavit, aby obsahoval v\u0161echny nezbytn\u00e9 \u017eiviny.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Veganska_strava_a_jeji_benefity\"><\/span>Vegansk\u00e1 strava a jej\u00ed benefity&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spr\u00e1vn\u011b sestaven\u00e1 vegansk\u00e1 strava m\u016f\u017ee m\u00edt \u0159adu benefit\u016f. Pokud je zalo\u017een\u00e1 na viz\u00e1kladn\u00edch potravin\u00e1ch, jako jsou obiloviny, lu\u0161t\u011bniny, ovoce a zelenina,<strong> typicky obsahuje velk\u00e9 mno\u017estv\u00ed vl\u00e1kniny, antioxidant\u016f, n\u011bkter\u00fdch vitam\u00edn\u016f i miner\u00e1ln\u00edch l\u00e1tek. <\/strong>Krom\u011b toho ve vegansk\u00e9m j\u00eddeln\u00ed\u010dku nenajdete moc nasycen\u00fdch tuk\u016f ani cholesterolu, kter\u00e9 mohou b\u00fdt pro zdrav\u00ed rizikov\u00e9. Pr\u00e1v\u011b d\u00edky sv\u00e9mu slo\u017een\u00ed m\u016f\u017ee na lidsk\u00fd organismus p\u016fsobit blahod\u00e1rn\u011b, a chr\u00e1nit jej tak p\u0159ed vznikem n\u011bkter\u00fdch onemocn\u011bn\u00ed. <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>Podle v\u00fdsledk\u016f r\u016fzn\u00fdch v\u00fdzkum\u016f m\u016f\u017eeme pozorovat jeden zaj\u00edmav\u00fd fakt. Vegani si ve srovn\u00e1n\u00ed s ostatn\u00edmi lidmi \u010dast\u011bji osvoj\u00ed <strong>zdrav\u011bj\u0161\u00ed ka\u017edodenn\u00ed n\u00e1vyky.<\/strong> M\u00e9n\u011b kou\u0159\u00ed a sleduj\u00ed televizi, d\u00e9le sp\u00ed, v\u00edce sportuj\u00ed a v\u011bnuj\u00ed v\u011bt\u0161\u00ed pozornost sv\u00e9mu zdrav\u00ed. To v\u0161e pak p\u0159isp\u00edv\u00e1 k tomu, \u017ee milovn\u00edci rostlinn\u00e9 stravy jsou \u010dasto \u0161t\u00edhlej\u0161\u00ed a zdrav\u011bj\u0161\u00ed ne\u017e zbytek populace. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vegansk\u00e1 strava m\u016f\u017ee pomoci tak\u00e9 p\u0159i <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hubnut\u00ed<\/a>. D\u00edky pravideln\u00e9mu p\u0159\u00edjmu lu\u0161t\u011bnin, celozrnn\u00fdch obilovin, zeleniny a dal\u0161\u00edch celistv\u00fdch potravin obsahuje tak\u00e9 v\u011bt\u0161\u00ed mno\u017estv\u00ed vl\u00e1kniny. <strong>Takov\u00e1 j\u00eddla pak v\u00edce zasyt\u00ed, co\u017e se m\u016f\u017ee projevit i o n\u011bco men\u0161\u00edm energetick\u00fdm p\u0159\u00edjmem.<\/strong> Tak\u00e9 m\u00e1 p\u0159irozen\u011b ni\u017e\u0161\u00ed obsah tuk\u016f a energie (energetick\u00e1 denzita stravy) oproti jin\u00fdm v\u00fd\u017eivov\u00fdm sm\u011br\u016fm. Z t\u011bchto d\u016fvod\u016f p\u0159i p\u0159echodu na 100% rostlinnou stravu \u0159ada lid\u00ed pozvolna hubne i bez po\u010d\u00edt\u00e1n\u00ed kalori\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1124x750.jpg\" alt=\"Jak\u00e9 jsou v\u00fdhody vegansk\u00e9 stravy?\" class=\"wp-image-316918\" style=\"width:843px;height:563px\" title=\"Jak\u00e9 jsou v\u00fdhody vegansk\u00e9 stravy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Veganska_strava_a_jeji_rizika\"><\/span>Vegansk\u00e1 strava a jej\u00ed rizika<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na druhou stranu \u010dist\u011b rostlinn\u00e1 strava m\u00e1 i sv\u00e1 rizika, na kter\u00e1 je t\u0159eba myslet p\u0159i pl\u00e1nov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku. <strong>Mohou v n\u00ed toti\u017e chyb\u011bt d\u016fle\u017eit\u00e9 \u017eiviny, kter\u00e9 se nach\u00e1zej\u00ed p\u0159ev\u00e1\u017en\u011b v \u017eivo\u010di\u0161n\u00fdch potravin\u00e1ch. <\/strong>N\u011bkter\u00e9 z nich ale m\u016f\u017eeme p\u0159irozen\u011b naj\u00edt tak\u00e9 v rostlinn\u00fdch potravin\u00e1ch, kde jsou ale \u010dasto v m\u00e9n\u011b vyu\u017eiteln\u00e9 form\u011b. O tyto \u017eiviny jsou n\u011bkdy tak\u00e9 vegansk\u00e9 potraviny p\u0159i v\u00fdrob\u011b obohaceny (fortifikov\u00e1ny). Z toho d\u016fvod\u016f je d\u016fle\u017eit\u00e9, aby milovn\u00edci rostlinn\u00e9 stravy v\u011bd\u011bli, <strong>jak\u00e9 potraviny do j\u00eddeln\u00ed\u010dku za\u0159adit a kter\u00e9 l\u00e1tky p\u0159\u00edpadn\u011b suplementovat<\/strong>, aby pokryli v\u0161echny pot\u0159eby organismu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cist\u011b rostlinn\u00e1 strava m\u016f\u017ee m\u00edt mnoho podob.<\/strong> V p\u0159\u00edpad\u011b, \u017ee si d\u00e1me s jej\u00edm pl\u00e1nov\u00e1n\u00edm p\u00e9\u010di a v j\u00eddeln\u00ed\u010dku m\u00e1me pestr\u00fd v\u00fdb\u011br z\u00e1kladn\u00edch potravin a minimum vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin, s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed dok\u00e1\u017eeme splnit v\u0161e pot\u0159ebn\u00e9. Jin\u00e1 situace ale nast\u00e1v\u00e1, kdy\u017e nad t\u00edm nep\u0159em\u00fd\u0161l\u00edme, hranolky jsou pro n\u00e1s zeleninou a vegansk\u00fd burger synonymem zdrav\u00ed. Pak n\u00e1\u0161 j\u00eddeln\u00ed\u010dek rozhodn\u011b nem\u016f\u017eeme nazvat <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00fdm<\/a> ani vyv\u00e1\u017een\u00fdm.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i p\u0159echodu na 100% rostlinnou stravu je tak\u00e9 d\u016fle\u017eit\u00e9 d\u00e1t pozor na dostate\u010dn\u00fd p\u0159\u00edjem energie. <strong>Vegansk\u00fd j\u00eddeln\u00ed\u010dek m\u00e1 toti\u017e v pr\u016fm\u011bru ni\u017e\u0161\u00ed energetickou denzitu ne\u017e sm\u00ed\u0161en\u00e1 strava. <\/strong>To znamen\u00e1, \u017ee t\u0159eba 100 g uva\u0159en\u00e9 \u010do\u010dky nebo tofu m\u00e1 m\u00e9n\u011b kalori\u00ed ne\u017e 100 g hov\u011bz\u00edho masa. P\u0159i t\u00e9to zm\u011bn\u011b tak m\u016f\u017ee vcelku lehce doj\u00edt k poklesu energetick\u00e9ho p\u0159\u00edjmu, co\u017e m\u016f\u017ee b\u00fdt <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-deje-s-telem-kdyz-malo-jite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nebezpe\u010dn\u00e9<\/a> obzvl\u00e1\u0161\u0165 u sportovc\u016f. Porce, kter\u00e9 vegani jed\u00ed, jsou tak \u010dasto v\u011bt\u0161\u00ed ne\u017e t\u011bch, kte\u0159\u00ed konzumuj\u00ed sm\u00ed\u0161enou stravu. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"707\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1124x707.jpg\" alt=\"Jak\u00e9 jsou nev\u00fdhody vegansk\u00e9 stravy?\" class=\"wp-image-316946\" style=\"width:843px;height:530px\" title=\"Jak\u00e9 jsou nev\u00fdhody vegansk\u00e9 stravy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1124x707.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-400x251.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1536x966.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-2048x1287.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_zivin_ktere_mohou_v_jidelnicku_veganu_chybet\"><\/span>10 \u017eivin, kter\u00e9 mohou v j\u00eddeln\u00ed\u010dku vegan\u016f chyb\u011bt<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod j\u00eddeln\u00ed\u010dkem postaven\u00fdm na obilovin\u00e1ch, lu\u0161t\u011bnin\u00e1ch, ovoci, zelenin\u011b a o\u0159e\u0161\u00edch si m\u016f\u017eeme snadno p\u0159edstavit dokonal\u00e9 zastoupen\u00ed v\u0161ech vitam\u00edn\u016f i miner\u00e1ln\u00edch l\u00e1tek. Realita ale nemus\u00ed b\u00fdt v\u017edy tak r\u016f\u017eov\u00e1, co\u017e dokazuj\u00ed i n\u011bkter\u00e9 v\u00fdzkumy. Podle jedn\u00e9 studie se tak nap\u0159\u00edklad <strong>28 % dot\u00e1zan\u00fdch vegan\u016f na z\u00e1klad\u011b rozboru krve pot\u00fdkalo s n\u011bjak\u00fdm nutri\u010dn\u00edm deficitem. <\/strong>\u010casto se jednalo o n\u00edzkou hladinu vitam\u00ednu B12, vitam\u00ednu D, \u017eeleza, v\u00e1pn\u00edku nebo zinku. Mezi dal\u0161\u00ed rizikov\u00e9 \u017eiviny, kter\u00e9 mohou p\u0159\u00edznivc\u016fm rostlinn\u00e9 stravy chyb\u011bt, pak pat\u0159\u00ed omega-3 mastn\u00e9 kyseliny a j\u00f3d. V\u00fdjimkou v\u0161ak nen\u00ed ani <strong>nedostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin<\/strong>, a to hlavn\u011b u sportovc\u016f, kte\u0159\u00ed maj\u00ed zv\u00fd\u0161enou pot\u0159ebu t\u00e9to makro\u017eiviny. V jejich p\u0159\u00edpad\u011b se pak \u010dasto mluv\u00ed tak\u00e9 o ni\u017e\u0161\u00ed hladin\u011b kreatinu a karnosinu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1, 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Denn\u00ed doporu\u010den\u00e9 d\u00e1vky rizikov\u00fdch \u017eivin si pop\u00ed\u0161eme podle metodik Evropsk\u00e9ho \u00fa\u0159adu pro bezpe\u010dnost potravin (d\u00e1le jen EFSA) a tyto hodnoty srovn\u00e1me s nejnov\u011bj\u0161\u00edmi referen\u010dn\u00edmi hodnotami organizace n\u011bmecky mluv\u00edc\u00edch zem\u00ed (d\u00e1le jen DACH).&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Vitamin_B12\"><\/span>1. Vitam\u00edn B12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B12 neboli kobalamin<\/strong><\/a> m\u00e1 v t\u011ble \u0159adu d\u016fle\u017eit\u00fdch rol\u00ed. <strong>Pod\u00edl\u00ed se nap\u0159\u00edklad na spr\u00e1vn\u00e9 funkci psychiky, nervov\u00e9 soustavy a tvorb\u011b \u010derven\u00fdch krvinek.<\/strong> Jeho nedostatek se pak \u010dasto projevuje zm\u011bnou n\u00e1lad, \u0161patnou koncentrac\u00ed nebo an\u00e9mi\u00ed (nedostatek \u010derven\u00fdch krvinek), kter\u00e1 zp\u016fsobuje slabost, pokles t\u011blesn\u00e9 v\u00fdkonnosti a bledost.<span style=\"color:#ff6600\" class=\"tadv-color\"> [7\u20138]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-749x1124.jpeg\" alt=\"Zdroje vitam\u00ednu B 12 pro vegany\" class=\"wp-image-316961\" title=\"Zdroje vitam\u00ednu B 12 pro vegany\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>N\u00edzk\u00e1 hladina vitam\u00ednu B12 v t\u011ble nemus\u00ed b\u00fdt v\u017edy zp\u016fsobena nedostate\u010dn\u00fdm p\u0159\u00edjmem ze stravy. <strong>Pro jeho spr\u00e1vn\u00e9 vst\u0159eb\u00e1v\u00e1n\u00ed je toti\u017e kl\u00ed\u010dov\u00fd vnit\u0159n\u00ed faktor. <\/strong>Ten se tvo\u0159\u00ed v \u017ealudku, ze kter\u00e9ho putuje do st\u0159eva. Vitam\u00edn B12 se na n\u011bj pak v tenk\u00e9m st\u0159evu nav\u00e1\u017ee a spole\u010dn\u011b vytvo\u0159\u00ed komplex (vitam\u00edn B12 a vnit\u0159n\u00ed faktor), kter\u00fd je odoln\u00fd proti tr\u00e1vic\u00edm enzym\u016fm. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ruku v ruce se pot\u00e9 p\u0159esunou p\u0159es st\u0159evn\u00ed st\u011bnu do krve a vitam\u00edn B12 pak m\u016f\u017ee krevn\u00edm \u0159e\u010di\u0161t\u011bm putovat do v\u0161ech c\u00edlov\u00fdch tk\u00e1n\u00ed, a plnit tak svou funkci. To by bez vnit\u0159n\u00edho faktoru nebylo mo\u017en\u00e9, proto\u017ee by jinak uv\u00edzl v tr\u00e1vic\u00edm traktu a nevyu\u017eit\u00fd se vylou\u010dil z t\u011bla ven. Proto je d\u016fle\u017eit\u00e9 p\u0159i nedostatku vitam\u00ednu B12 v t\u011ble zkontrolovat tak\u00e9 spr\u00e1vnou tvorbu vnit\u0159n\u00edho faktoru. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi hlavn\u00ed <strong>zdroje vitam\u00ednu B12 pat\u0159\u00ed potraviny \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu, a v j\u00eddeln\u00ed\u010dku vegan\u016f tak logicky chyb\u00ed.<\/strong> P\u0159irozen\u00fdch obsah tohoto vitam\u00ednu v rostlinn\u00fdch zdroj\u00edch je sp\u00ed\u0161e v\u00fdjimkou. Takovou je nap\u0159\u00edklad mo\u0159sk\u00e1 \u0159asa Nori, kter\u00e1 je obl\u00edben\u00e1 p\u0159i v\u00fdrob\u011b nejen vegansk\u00e9ho sushi. Dal\u0161\u00ed potraviny vhodn\u00e9 pro vegany maj\u00ed ve slo\u017een\u00ed pouze stopov\u00e9 mno\u017estv\u00ed vitam\u00ednu B12 nebo jejich slo\u017een\u00ed nen\u00ed stabiln\u00ed (pivovarsk\u00e9 dro\u017ed\u00ed, chlorella)<strong>. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z toho d\u016fvodu se na tyto zdroje p\u0159\u00edznivci rostlinn\u00e9 stravy nemohou na 100 % spolehnout<\/strong> a \u010dasto mus\u00ed za\u0159azovat obohacen\u00e9 potraviny a suplementy. <span style=\"color:#ff6600\" class=\"tadv-color\">[7, 9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou p\u0159irozen\u00e9 rostlinn\u00e9 zdroje vitam\u00ednu B12 a do jak\u00fdch potravin se p\u0159id\u00e1v\u00e1?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0159asa Nori<\/li>\n\n\n\n<li>s\u00f3jov\u00e9, ovesn\u00e9, r\u00fd\u017eov\u00e9, kokosov\u00e9 a jin\u00e9 rostlinn\u00e9 n\u00e1poje&nbsp;<\/li>\n\n\n\n<li>rostlinn\u00e9 <a href=\"https:\/\/gymbeam.cz\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\"proteiny (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteiny<\/a><\/li>\n\n\n\n<li>rostlinn\u00e9 jogurty, s\u00fdry nebo smetany<\/li>\n\n\n\n<li>lah\u016fdkov\u00e9 dro\u017ed\u00ed<\/li>\n\n\n\n<li>rostlinn\u00e9 alternativy masa, \u0161unky nebo sal\u00e1m\u016f&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tofu-cs\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tempeh-cs\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/seitan-cs\/\" class=\"ek-link\">seitan<\/a><\/li>\n\n\n\n<li>sn\u00edda\u0148ov\u00e9 cere\u00e1lie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e1 je doporu\u010den\u00e1 denn\u00ed d\u00e1vka vitam\u00ednu B12?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA doporu\u010duje dosp\u011bl\u00fdm <strong>denn\u00ed p\u0159\u00edjem 4 \u03bcg <\/strong>s t\u00edm, \u017ee \u017eeny v obdob\u00ed t\u011bhotenstv\u00ed by pak tuto d\u00e1vku m\u011bly zv\u00fd\u0161it na 4,5 \u03bcg a p\u0159i kojen\u00ed na 5,0 \u03bcg vitam\u00ednu B12 denn\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/li>\n\n\n\n<li>DACH se v d\u00e1vce 4 \u03bcg denn\u011b pro dosp\u011bl\u00e9 shoduje.<span style=\"color:#ff6600\" class=\"tadv-color\"> [11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Co doporu\u010duje The Vegan Society v r\u00e1mci p\u0159\u00edjmu vitam\u00ednu B12?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sn\u00edst denn\u011b minim\u00e1ln\u011b 2\u20133 porce potravin obohacen\u00fdch o vitam\u00edn B12, kter\u00e9 by zajistily jeho celkov\u00fd p\u0159\u00edjem v mno\u017estv\u00ed 3 \u03bcg.<\/li>\n\n\n\n<li>Nebo u\u017e\u00edvat ka\u017ed\u00fd den dopln\u011bk stravy s obsahem 10 \u03bcg t\u00e9to l\u00e1tky.&nbsp;<\/li>\n\n\n\n<li>Posledn\u00ed mo\u017enost\u00ed je pak <a href=\"https:\/\/gymbeam.cz\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">u\u017e\u00edv\u00e1n\u00ed suplementu<\/a> na t\u00fddenn\u00ed b\u00e1zi s obsahem 2000 \u03bcg. Tyto vysok\u00e9 d\u00e1vky jsou nutn\u00e9 p\u0159edev\u0161\u00edm z d\u016fvodu omezen\u00e9 kapacity vnit\u0159n\u00edho faktoru. V t\u00e9 chv\u00edli se toti\u017e mus\u00edme \u010d\u00e1ste\u010dn\u011b spolehnout na pasivn\u00ed vst\u0159eb\u00e1n\u00ed vitam\u00ednu B12, kter\u00fdm se do t\u011bla absorbuje pouh\u00e9 1 %. Tedy v tomto p\u0159\u00edpad\u011b a\u017e 20 \u03bcg, kter\u00e9 pom\u016f\u017ee splnit doporu\u010denou d\u00e1vku. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44749,107605,108862,112657\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Vitamin_D\"><\/span>2. Vitam\u00edn D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn D<\/strong><\/a> je kl\u00ed\u010dov\u00fd pro zdrav\u00e9 kosti a spr\u00e1vnou funkci imunity. Jeho nedostate\u010dn\u00e9 mno\u017estv\u00ed se m\u016f\u017ee projevit t\u0159eba \u0159\u00eddnut\u00edm kost\u00ed a jejich zv\u00fd\u0161enou l\u00e1mavost\u00ed. Z\u00edsk\u00e1v\u00e1me ho hlavn\u011b ze slune\u010dn\u00edch paprsk\u016f, kter\u00e9 dopadaj\u00ed na na\u0161i poko\u017eku. V letn\u00edm nebo jarn\u00edm obdob\u00ed, kdy typicky tr\u00e1v\u00edme v\u00edce \u010dasu venku, se tak o jeho dostate\u010dn\u00fd p\u0159\u00edjem nemus\u00edme tolik ob\u00e1vat. To v\u0161ak neplat\u00ed pro jedince, kte\u0159\u00ed netr\u00e1v\u00ed moc \u010dasu mimo uzav\u0159en\u00e9 budovy. Problematick\u00e1 situace m\u016f\u017ee b\u00fdt i v obdob\u00ed od podzimu do jara, kdy je m\u00e9n\u011b sv\u011btla a tolik nevych\u00e1z\u00edme ven. V t\u011bchto p\u0159\u00edpadech se <strong>hlavn\u00edmi zdroji t\u00e9to l\u00e1tky st\u00e1vaj\u00ed potraviny, kter\u00e9 jsou ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu<\/strong> (ryby, vaje\u010dn\u00fd \u017eloutek, j\u00e1tra).Kv\u016fli tomu jsou p\u0159\u00edznivci \u010dist\u011b rostlinn\u00e9 stravy ve vy\u0161\u0161\u00edm riziku nedostatku vitam\u00ednu D. <span style=\"color:#ff6600\" class=\"tadv-color\">[8, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0158e\u0161en\u00edm mohou b\u00fdt potraviny, kter\u00e9 jsou o vitam\u00edn D fortifikov\u00e1ny, nebo samotn\u00e9 suplementy. Mus\u00edme ale po\u010d\u00edtat s t\u00edm, \u017ee ve vegansk\u00fdch produktech najdeme vitam\u00edn D nej\u010dast\u011bji v jeho m\u00e9n\u011b vst\u0159ebateln\u00e9 form\u011b \u2013 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vegetariansky-vitamin-d-1000-iu-now-foods.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ergokalciferolu<\/a> (D2<sub> <\/sub>). V\u00fdjimku tvo\u0159\u00ed vitam\u00edn D z\u00edskan\u00fd z li\u0161ejn\u00edk\u016f. Ten m\u00e1 formu l\u00e9pe vst\u0159ebateln\u00e9ho cholekalciferolu (vitam\u00edn D3), kter\u00fd se jinak nach\u00e1z\u00ed pouze v produktech \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu.<span style=\"color:#ff6600\" class=\"tadv-color\"> [8, 13]<\/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\">Do jak\u00fdch potravin se vitam\u00edn D nej\u010dast\u011bji p\u0159id\u00e1v\u00e1?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>s\u00f3jov\u00e1, ovesn\u00e1, kokosov\u00e1 nebo r\u00fd\u017eov\u00e1 alternativa ml\u00e9ka<\/li>\n\n\n\n<li>rostlinn\u00e9 jogurty, s\u00fdry nebo smetany<\/li>\n\n\n\n<li>sn\u00edda\u0148ov\u00e9 cere\u00e1lie<\/li>\n\n\n\n<li>ovocn\u00e9 d\u017eusy<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e1 je doporu\u010den\u00e1 denn\u00ed d\u00e1vka vitam\u00ednu D?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159i nedostatku slune\u010dn\u00edho z\u00e1\u0159en\u00ed EFSA doporu\u010duje dosp\u011bl\u00fdm lidem p\u0159ij\u00edmat <strong>15 \u03bcg vitam\u00ednu D denn\u011b. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/li>\n\n\n\n<li>Podle DACHu bychom m\u011bli denn\u011b p\u0159ijmout 20 \u03bcg vitam\u00ednu D. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/li>\n<\/ul>\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\/2020\/10\/Vitamin-D3-2-1124x749.jpg\" alt=\"Jak\u00e9 jsou vegansk\u00e9 zdroje vitam\u00ednu D?\" class=\"wp-image-316975\" style=\"width:843px;height:562px\" title=\"Jak\u00e9 jsou vegansk\u00e9 zdroje vitam\u00ednu D?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zinek\"><\/span>3. Zinek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/zinek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zinek<\/strong><\/a> je miner\u00e1ln\u00ed l\u00e1tka, kter\u00e1 se \u00fa\u010dastn\u00ed v\u00edce ne\u017e 300 reakc\u00ed v lidsk\u00e9m organismu, a hraje tak d\u016fle\u017eitou roli v mnoha \u010dinnostech. Je nezbytn\u00fd pro imunitn\u00ed funkce, synt\u00e9zu b\u00edlkovin nebo udr\u017een\u00ed hladiny testosteronu v krvi. Zinek pom\u00e1h\u00e1 testosteron tvo\u0159it, a dokonce br\u00e1n\u00ed i jeho p\u0159em\u011bn\u011b (rozkladu) na estrogeny \u2013 \u017eensk\u00e9 pohlavn\u00ed hormony. Zejm\u00e9na d\u00e1my pak ocen\u00ed jeho pozitivn\u00ed \u00fa\u010dinky na vlasy, k\u016f\u017ei a nehty.<strong> Na\u0161e t\u011blo nedok\u00e1\u017ee vytv\u00e1\u0159et z\u00e1soby zinku, tak\u017ee je pot\u0159eba jeho pravideln\u00fd p\u0159\u00edjem. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tuto l\u00e1tku najdeme i v \u010dist\u011b rostlinn\u00fdch potravin\u00e1ch, jako jsou nap\u0159\u00edklad celozrnn\u00e9 obiloviny, <a href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a>, lu\u0161t\u011bniny a o\u0159echy. <strong>Probl\u00e9m ale nast\u00e1v\u00e1 s vyu\u017eitelnost\u00ed zinku z t\u011bchto zdroj\u016f.<\/strong> Obsahuj\u00ed toti\u017e fyt\u00e1ty, kter\u00e9 vst\u0159eb\u00e1v\u00e1n\u00ed v t\u011ble zhor\u0161uj\u00ed. S t\u00edm by alespo\u0148 \u010d\u00e1ste\u010dn\u011b mohlo pomoci <strong>nam\u00e1\u010den\u00ed nebo kl\u00ed\u010den\u00ed<\/strong> lu\u0161t\u011bnin a o\u0159ech\u016f, p\u0159i kter\u00e9m se mno\u017estv\u00ed fyt\u00e1t\u016f v lu\u0161t\u011bnin\u00e1ch a o\u0159e\u0161\u00edch typicky sni\u017euje. S denn\u00edm p\u0159\u00edjmem zinku tak\u00e9 m\u016f\u017ee pomoci vyu\u017eit\u00ed <a href=\"https:\/\/gymbeam.cz\/zinek-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148k\u016f stravy<\/a>.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\"> [2, 15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou rostlinn\u00e9 zdroje zinku?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" class=\"ek-link\">qu<\/a><a aria-label=\"i (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">i<\/a><a href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">noa<\/a>, r\u00fd\u017ee, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-psenicna-mouka-celozrnna-hladka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0161enice<\/a><\/li>\n\n\n\n<li>d\u00fd\u0148ov\u00e1, sezamov\u00e1 a konopn\u00e1 sem\u00ednka<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/mandle-raw1.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddy<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e1sla<\/a> z nich<\/li>\n\n\n\n<li>houby<\/li>\n\n\n\n<li>fazole, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-hrachove-testoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hr\u00e1ch<\/a>, \u010do\u010dka<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-kakaovy-prasek-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kakao<\/a> a ho\u0159k\u00e1 \u010dokol\u00e1da&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e1 je doporu\u010den\u00e1 denn\u00ed d\u00e1vka zinku?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dosp\u011bl\u00fdm <strong>mu\u017e\u016fm <\/strong>EFSA doporu\u010duje denn\u00ed mno\u017estv\u00ed <strong>9,4\u201316,3 mg<\/strong> a <strong>\u017een\u00e1m 7,5\u201312,7 mg <\/strong>s t\u00edm, \u017ee vy\u0161\u0161\u00ed d\u00e1vka je vhodn\u00e1 pro ty, kte\u0159\u00ed maj\u00ed vy\u0161\u0161\u00ed p\u0159\u00edjem fyt\u00e1t\u016f. V obdob\u00ed t\u011bhotenstv\u00ed a p\u0159i kojen\u00ed by \u017eeny m\u011bly toto mno\u017estv\u00ed je\u0161t\u011b zv\u00fd\u0161it o 1,6\u20132,9 mg za den. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/li>\n\n\n\n<li>DACH doporu\u010duje <strong>mu\u017e\u016fm d\u00e1vku 11\u201316 mg<\/strong> za den a <strong>\u017een\u00e1m 7\u201310 mg denn\u011b.<\/strong> V denn\u00edm mno\u017estv\u00ed tak\u00e9 zohled\u0148uje p\u0159\u00edjem fyt\u00e1t\u016f. T\u011bhotn\u00e9 a koj\u00edc\u00ed \u017eeny by denn\u00ed p\u0159\u00edjem zinku m\u011bly zvednout a\u017e na 14 mg denn\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/li>\n<\/ul>\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\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1124x749.jpg\" alt=\"Jak\u00e9 jsou vegansk\u00e9 zdroje zinku?\" class=\"wp-image-316993\" style=\"width:843px;height:562px\" title=\"Jak\u00e9 jsou vegansk\u00e9 zdroje zinku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Zelezo\"><\/span>4. \u017delezo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/zelezo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017delezo<\/strong><\/a><strong> <\/strong>je nezbytn\u00e1 miner\u00e1ln\u00ed l\u00e1tka, kter\u00e1 v t\u011ble zaji\u0161\u0165uje p\u0159edev\u0161\u00edm transport kysl\u00edku z plic ke v\u0161em t\u011blesn\u00fdm org\u00e1n\u016fm. Stejn\u011b tak p\u0159isp\u00edv\u00e1 ke spr\u00e1vn\u00e9 tvorb\u011b \u010derven\u00fdch krvinek. Je toti\u017e nezbytnou sou\u010d\u00e1st\u00ed krevn\u00edho barviva hemoglobinu, kter\u00e9 je kl\u00ed\u010dov\u00e9 pro jejich funkci. <strong>N\u00edzk\u00e1 hladina \u017eeleza pak m\u016f\u017ee v\u00e9st a\u017e k an\u00e9mii <\/strong>neboli chudokrevnosti, kter\u00e1 se nej\u010dast\u011bji projevuje zv\u00fd\u0161enou \u00fanavou, \u0161patn\u00fdm d\u00fdch\u00e1n\u00edm nebo bledost\u00ed k\u016f\u017ee. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/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 t\u00fd\u010de zdroj\u016f, tak se lehce podob\u00e1 zinku. Rostlinn\u00fdch zdroj\u016f t\u00e9to miner\u00e1ln\u00ed l\u00e1tky je toti\u017e cel\u00e1 \u0159ada. Probl\u00e9m ale nast\u00e1v\u00e1 s vyu\u017eitelnost\u00ed. \u017delezo je v nich v nehemov\u00e9 form\u011b, kter\u00e1 je pro t\u011blo h\u016f\u0159e vyu\u017eiteln\u00e1 ne\u017e ta hemov\u00e1 z \u017eivo\u010di\u0161n\u00fdch potravin. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z toho d\u016fvodu maj\u00ed vegani vy\u0161\u0161\u00ed riziko nedostatku t\u00e9to l\u00e1tky. Proto se jim typicky doporu\u010duje <strong>zv\u00fd\u0161it denn\u00ed p\u0159\u00edjem \u017eeleza 1,8kr\u00e1t oproti standardn\u00edm doporu\u010den\u00edm. <\/strong>S vyu\u017eitelnost\u00ed \u017eeleza tak\u00e9 m\u016f\u017ee pomoci <strong>nam\u00e1\u010den\u00ed, kl\u00ed\u010den\u00ed \u010di fermentov\u00e1n\u00ed<\/strong> potravin. Efektivn\u00ed m\u016f\u017ee b\u00fdt tak\u00e9 sou\u010dasn\u00e9 p\u0159id\u00e1n\u00ed vitam\u00ednu C v podob\u011b ovoce, zeleniny nebo <a href=\"https:\/\/gymbeam.cz\/bio-vitamin-c-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplement\u016f<\/a>. Zv\u00fd\u0161en\u00ed denn\u00edho p\u0159\u00edjmu t\u00e9to miner\u00e1ln\u00ed l\u00e1tky usnadn\u00ed tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/iron-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148ky stravy<\/a>. Kdy\u017e u\u017e se pro n\u011b rozhodnete, tak dejte pozor na to, aby ide\u00e1ln\u011b obsahovaly kombinaci \u017eeleza s vitam\u00ednem C. <span style=\"color:#ff6600\" class=\"tadv-color\">[2, 17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou rostlinn\u00e9 zdroje \u017eeleza?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010do\u010dka, cizrna, fazole a dal\u0161\u00ed lu\u0161t\u011bniny<\/li>\n\n\n\n<li>tofu, quinoa<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kesu-orechy-cs\/\" class=\"ek-link\">ke\u0161u<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-dynova-seminka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u00fd\u0148ov\u00e1<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-konopna-seminka-loupana-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">konopn\u00e1<\/a> sem\u00ednka&nbsp;<\/li>\n\n\n\n<li>listov\u00e1 zelenina<\/li>\n\n\n\n<li>obohacen\u00e9 potraviny (sn\u00edda\u0148ov\u00e9 cere\u00e1lie)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e1 je doporu\u010den\u00e1 denn\u00ed d\u00e1vka \u017eeleza?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Podle EFSA pokryje<strong> 16 mg \u017eeleza denn\u011b<\/strong> pot\u0159ebu v\u011bt\u0161iny jedinc\u016f.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/li>\n\n\n\n<li>DACH doporu\u010duje dosp\u011bl\u00fdm mu\u017e\u016fm denn\u00ed p\u0159\u00edjem 10 mg a \u017een\u00e1m 10\u201315 mg \u017eeleza. U \u017een je d\u00e1vka zv\u00fd\u0161en\u00e1 kv\u016fli ztr\u00e1t\u00e1m v pr\u016fb\u011bhu menstruace. T\u011bhotn\u00e9 by pak m\u011bly denn\u00ed p\u0159ijat\u00e9 mno\u017estv\u00ed je\u0161t\u011b zvednout na 30 mg denn\u011b a p\u0159i kojen\u00ed pak na 20 mg za den. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-1124x750.jpg\" alt=\"Jak\u00e9 jsou vegansk\u00e9 zdroje \u017eeleza?\" class=\"wp-image-317014\" style=\"width:843px;height:563px\" title=\"Jak\u00e9 jsou vegansk\u00e9 zdroje \u017eeleza?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Omega-3_mastne_kyseliny\"><\/span>5. Omega-3 mastn\u00e9 kyseliny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Omega-3 mastn\u00e9 kyseliny<\/strong> pat\u0159\u00ed mezi mimo\u0159\u00e1dn\u011b d\u016fle\u017eit\u00e9 tuky, kter\u00e9 se staraj\u00ed zejm\u00e9na o <strong>spr\u00e1vnou funkci srdce, mozku a o\u010d\u00ed.<\/strong> Tak\u00e9 u nich byly zji\u0161t\u011bny <strong>protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky<\/strong>, kter\u00e9 ocen\u00ed t\u0159eba lid\u00e9 trp\u00edc\u00ed bolestmi kloub\u016f. Mezi nejzn\u00e1m\u011bj\u0161\u00ed pak \u0159ad\u00edme zn\u00e1mou trojici, tvo\u0159enou kyselinou eikosapentaenovou (EPA), kyselinou dokosahexaenovou (DHA) a kyselinou alfa-linolenovou (ALA). <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DHA a EPA najdeme zejm\u00e9na v ryb\u00e1ch a mo\u0159sk\u00fdch plodech. V men\u0161\u00edm mno\u017estv\u00ed jsou pak tak\u00e9 ve vejc\u00edch a mase. <strong>Jejich jedin\u00fdm rostlinn\u00fdm zdrojem jsou mo\u0159sk\u00e9 \u0159asy, jinak p\u0159evl\u00e1daj\u00ed ty \u017eivo\u010di\u0161n\u00e9. <\/strong>Z toho d\u016fvodu se v j\u00eddeln\u00ed\u010dku vegan\u016f v\u00edce objevuje ALA, kter\u00e1 je v o\u0159e\u0161\u00edch, sem\u00ednk\u00e1ch a olej\u00edch z t\u011bchto potravin. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro na\u0161e t\u011blo jsou ale v\u00edce ne\u017e ALA d\u016fle\u017eit\u011bj\u0161\u00ed EPA a DHA. Ty se tak\u00e9 \u010dast\u011bji spojuj\u00ed se spr\u00e1vnou funkc\u00ed t\u011bch nejd\u016fle\u017eit\u011bj\u0161\u00edch org\u00e1n\u016f.<strong> Na\u0161e chytr\u00e9 t\u011blo sice dok\u00e1\u017ee ALA p\u0159em\u011bnit na EPA a DHA, to se ale d\u011bje maxim\u00e1ln\u011b z 10 %. <\/strong>Efektivita t\u00e9to p\u0159em\u011bny je ovlivn\u011bna tak\u00e9 v\u011bkem a \u017eivotn\u00edm stylem. V praxi se pak m\u016f\u017ee st\u00e1t, \u017ee se na tu nejcenn\u011bj\u0161\u00ed \u2013 DHA p\u0159em\u011bn\u00ed pouze 1\u20135 % z p\u0159ijat\u00e9 ALA.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[20\u201321]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tuto p\u0159em\u011bnu je mo\u017en\u00e9 lehce povzbudit optim\u00e1ln\u011bj\u0161\u00edm p\u0159\u00edjmem omega-6 mastn\u00fdch kyselin, kter\u00e9 jsou nap\u0159\u00edklad v margar\u00ednech, slune\u010dnicov\u00e9m oleji a zpracovan\u00fdch potravin\u00e1ch. V\u011bt\u0161ina lid\u00ed m\u00e1 omega-6 mastn\u00fdch kyselin ve strav\u011b nadbytek a pro dosa\u017een\u00ed lep\u0161\u00edho pom\u011bru je \u010dasto nutn\u00e9 jejich p\u0159\u00edjem sn\u00ed\u017eit. Za nejide\u00e1ln\u011bj\u0161\u00ed mo\u017enou variantu se b\u011b\u017en\u011b pova\u017euje <strong>pom\u011br omega-6 : omega-3 mastn\u00fdm kyselin\u00e1m v podob\u011b 1 : 1.<\/strong> To bohu\u017eel \u010dasto nen\u00ed pro v\u011bt\u0161inu lid\u00ed dosa\u017eiteln\u00e9. Sta\u010d\u00ed se pak t\u011bmto hodnot\u00e1m alespo\u0148 maxim\u00e1ln\u011b p\u0159ibl\u00ed\u017eit.<span style=\"color:#ff6600\" class=\"tadv-color\"> [2, 22]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-843x1124.jpg\" alt=\"Vegansk\u00e9 omega 3\" class=\"wp-image-317034\" title=\"Vegansk\u00e9 omega 3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Vegan\u016fm se z t\u011bchto d\u016fvod\u016f doporu\u010duje j\u00edst v\u011bt\u0161\u00ed mno\u017estv\u00ed potravin s v\u00fdznamn\u011bj\u0161\u00edm obsahem ALA<\/strong> a p\u0159\u00edjem t\u00e9to l\u00e1tky udr\u017eovat na 2 g denn\u011b. U\u017e\u00edv\u00e1n\u00ed EPA a DHA ale mohou podpo\u0159it i pomoc\u00ed <a href=\"https:\/\/gymbeam.cz\/vegan-omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148k\u016f stravy z mo\u0159sk\u00fdch \u0159as.<\/a> To se n\u011bkdy doporu\u010duje i t\u011bhotn\u00fdm a koj\u00edc\u00edm mamink\u00e1m, kter\u00e9 se stravuj\u00ed vegansky, proto\u017ee EPA a DHA hraj\u00ed z\u00e1sadn\u00ed roli ve v\u00fdvoji d\u00edt\u011bte. [2, 19]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou rostlinn\u00e9 zdroje omega-3 mastn\u00fdch kyselin?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ln\u011bn\u00e1 <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\">sem\u00ednka<\/a> a <a href=\"https:\/\/gymbeam.cz\/bio-lneny-olej-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ln\u011bn\u00fd olej<\/a><\/li>\n\n\n\n<li>d\u00fd\u0148ov\u00e1 a konopn\u00e1 sem\u00ednka a <a href=\"https:\/\/gymbeam.cz\/bio-dynovy-olej-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a> z nich<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/vlasske-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00e9<\/a> o\u0159echy a olej&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/sprej-na-vareni-canola-cooking-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0159epkov\u00fd olej<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia <\/a><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/chia-cs\/\" target=\"_blank\" aria-label=\"sem\u00ednka (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sem\u00ednka<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e1 je doporu\u010den\u00e1 denn\u00ed d\u00e1vka omega-3 mastn\u00fdch kyselin?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Podle EFSA bychom m\u011bli denn\u011b p\u0159ijmout <strong>250 mg EPA a DHA.<\/strong> Za horn\u00ed bezpe\u010dnou hranici p\u0159\u00edjmu se pova\u017euje 5 g t\u011bchto tuk\u016f denn\u011b. Pro ALA pak plat\u00ed doporu\u010den\u00ed, aby byl jej\u00ed p\u0159\u00edjem na \u00farovni 0,5 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu. <span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span><\/li>\n\n\n\n<li>Na doporu\u010den\u00ed <strong>0,5 % z celkov\u00e9ho denn\u00edho p\u0159\u00edjmu pro ALA<\/strong> se shoduje tak\u00e9 DACH. K tomu je\u0161t\u011b p\u0159id\u00e1v\u00e1 doporu\u010den\u00ed pro omega-6 mastn\u00e9 kyseliny, kter\u00e9 by se m\u011bly pohybovat na 2,5 % z denn\u00edho p\u0159\u00edjmu energie. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Vapnik\"><\/span>6. V\u00e1pn\u00edk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/vapnik\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>V\u00e1pn\u00edk<\/strong><\/a> je dal\u0161\u00ed miner\u00e1ln\u00ed l\u00e1tka, kter\u00e1 podle v\u00fdzkum\u016f ve strav\u011b vegan\u016f \u010dasto chyb\u00ed. Je sou\u010d\u00e1st\u00ed stavebn\u00ed hmoty zub\u016f a kost\u00ed, a z toho d\u016fvodu je d\u016fle\u017eit\u00e1 pro jejich spr\u00e1vnou funkci. Z\u00e1rove\u0148 <strong>p\u0159isp\u00edv\u00e1 ke spr\u00e1vn\u00e9 funkci sval\u016f<\/strong>. Spole\u010dn\u011b s ho\u0159\u010d\u00edkem je d\u016fle\u017eit\u00fd pro svalovou kontrakci a jeho nedostatek se pak \u010dasto spojuje se vznikem svalov\u00fdch k\u0159e\u010d\u00ed. P\u0159\u00edznivci rostlinn\u00e9 stravy tak mohou b\u00fdt n\u00e1chyln\u011bj\u0161\u00ed i k <strong>\u0159\u00eddnut\u00ed kost\u00ed a vzniku zlomenin<\/strong> v porovn\u00e1n\u00ed s v\u0161e\u017eravci. <span style=\"color:#ff6600\" class=\"tadv-color\">[2, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S metabolismem v\u00e1pn\u00edku to v t\u011ble nen\u00ed tak jednoduch\u00e9. Jeho absorpci a vyu\u017eit\u00ed toti\u017e ovliv\u0148uje \u0159ada faktoru, jako je hladina n\u011bkter\u00fdch hormon\u016f, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu D<\/a> a <a aria-label=\"K (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">K<\/a>, <a href=\"https:\/\/gymbeam.cz\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ho\u0159\u010d\u00edku<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">drasl\u00edku<\/a>. Tyto l\u00e1tky se z\u00e1rove\u0148 tak\u00e9 pod\u00edl\u00ed na stavb\u011b a funkci kost\u00ed a mohou \u010d\u00e1ste\u010dn\u011b nedostatek v\u00e1pn\u00edku kompenzovat. <strong>D\u00e1le se ukazuje, \u017ee strava bohat\u00e1 na ovoce a zeleninu s n\u00edzk\u00fdm pod\u00edlem masa m\u011bn\u00ed pH mo\u010di, kter\u00e1 je pak z\u00e1sadit\u011bj\u0161\u00ed<\/strong> (st\u00e1le ale v r\u00e1mci fyziologick\u00fdch hodnot).To m\u016f\u017ee v\u00e9st k ni\u017e\u0161\u00edmu vylu\u010dov\u00e1n\u00ed v\u00e1pn\u00edku z t\u011bla, co\u017e se pak typicky projev\u00ed jeho vy\u0161\u0161\u00ed hladinou. To ale neznamen\u00e1, \u017ee bychom mohli p\u0159\u00edjem v\u00e1pn\u00edku \u00fapln\u011b vypustit. Je toti\u017e d\u016fle\u017eit\u00fd i pro spr\u00e1vn\u00fd metabolismus vitam\u00ednu D, svalovou kontrakci a nervov\u00fd p\u0159enos. <span style=\"color:#ff6600\" class=\"tadv-color\">[8, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi nejbohat\u0161\u00ed zdroje v\u00e1pn\u00edku pat\u0159\u00ed ml\u00e9ko, jogurty, s\u00fdry, m\u00e1k, n\u011bkter\u00e9 druhy o\u0159ech\u016f a zeleniny. Mohlo by se tak zd\u00e1t, \u017ee rostlinn\u00fdch zdroj\u016f t\u00e9to l\u00e1tky existuje dost.<strong> Probl\u00e9m je ale zase s vyu\u017eitelnost\u00ed n\u011bkter\u00fdch z nich. <\/strong>Tu toti\u017e z\u00e1sadn\u011b sni\u017euj\u00ed obsa\u017een\u00e9 oxal\u00e1ty, fyt\u00e1ty nebo vl\u00e1knina. Lep\u0161\u00ed volbou jsou tak n\u00edzko-oxal\u00e1tov\u00e9 druhy zeleniny, fortifikovan\u00e9 potraviny a <a href=\"https:\/\/gymbeam.cz\/ca-zn-mg-60-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148ky stravy<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[1, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou rostlinn\u00e9 zdroje v\u00e1pn\u00edku?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zelenina s n\u00edzk\u00fdm obsahem oxal\u00e1t\u016f:<\/strong> brokolice, kade\u0159\u00e1vek, \u010d\u00ednsk\u00e9 zel\u00ed, tu\u0159\u00edn nebo bok choy, <a href=\"https:\/\/gymbeam.cz\/bio-tahini-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tahini.<\/a><\/li>\n\n\n\n<li><strong>Obohacen\u00e9 potraviny:<\/strong> sn\u00edda\u0148ov\u00e9 cere\u00e1lie, alternativy ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f, tofu, d\u017eusy.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00fd je doporu\u010den\u00e1 denn\u00ed d\u00e1vka v\u00e1pn\u00edku?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA doporu\u010duje dosp\u011bl\u00fdm do 24 let<strong> denn\u00ed d\u00e1vku 1000 mg v\u00e1pn\u00edku.<\/strong> Nad 25 let by pak m\u011blo sta\u010dit 904\u2013950 mg. <span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/li>\n\n\n\n<li>DACH m\u00e1 sjednocen\u00e9 doporu\u010den\u00ed pro star\u0161\u00ed 19 let, a to <strong>1000 mg denn\u011b.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/li>\n<\/ul>\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\/2020\/10\/iStock-1264691515-1124x749.jpg\" alt=\"Jak\u00e9 jsou rostlinn\u00e9 zdroje v\u00e1pn\u00edku?\" class=\"wp-image-317053\" style=\"width:843px;height:562px\" title=\"Jak\u00e9 jsou rostlinn\u00e9 zdroje v\u00e1pn\u00edku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Jod\"><\/span>7. Jod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/jod-extrakt-z-kelpu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jod<\/strong><\/a> je miner\u00e1ln\u00ed l\u00e1tka, kter\u00e1 je d\u016fle\u017eit\u00e1 zejm\u00e9na pro <strong>spr\u00e1vnou funkci \u0161t\u00edtn\u00e9 \u017el\u00e1zy<\/strong>. Ta produkuje hormony pod\u00edlej\u00edc\u00ed se na metabolismu \u017eivin (b\u00edlkovin, sacharid\u016f a tuk\u016f). \u0158\u00edd\u00ed tak <strong>rychlost <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/\" target=\"_blank\" aria-label=\"baz\u00e1ln\u00edho metabolismu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">baz\u00e1ln\u00edho metabolismu<\/a><\/strong>, kter\u00fd v\u00fdrazn\u011b ovliv\u0148uje energetick\u00fd v\u00fddej. Krom\u011b toho jod podporuje <strong>mozkovou \u010dinnost<\/strong> (my\u0161len\u00ed, pam\u011b\u0165) a nervovou soustavu. Jeho <strong>nedostatek se tak m\u016f\u017ee projevit poruchou funkce \u0161t\u00edtn\u00e9 \u017el\u00e1zy<\/strong> (hypotyre\u00f3zou), kter\u00e1 zp\u016fsobuje \u00fanavu nebo p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze. V obdob\u00ed t\u011blesn\u00e9ho v\u00fdvoje m\u016f\u017ee b\u00fdt rovn\u011b\u017e p\u0159\u00ed\u010dinou poruchy intelektu. Aby se t\u011bmto probl\u00e9m\u016fm co nejv\u00edce p\u0159edch\u00e1zelo, za\u010dalo se celosv\u011btov\u011b propagovat pou\u017e\u00edv\u00e1n\u00ed jodizovan\u00e9 soli. <span style=\"color:#ff6600\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tato miner\u00e1ln\u00ed l\u00e1tka se p\u0159irozen\u011b vyskytuje hlavn\u011b v ryb\u00e1ch, mo\u0159sk\u00fdch plodech a ml\u00e9\u010dn\u00fdch v\u00fdrobc\u00edch. <strong>Vegani tak mohou b\u00fdt nedostatkem jodu ohro\u017een\u00ed. <\/strong>To dokazuje nap\u0159\u00edklad studie, ve kter\u00e9 byl u 80 % vegan\u016f \u017eij\u00edc\u00edch na Slovensku zji\u0161t\u011bn deficit jodu. Na druhou stranu se u milovn\u00edku rostlinn\u00e9 stravy m\u016f\u017eeme setkat i s nadbytkem t\u00e9to l\u00e1tky, kter\u00fd je rovn\u011b\u017e rizikov\u00fd. To m\u016f\u017ee b\u00fdt zp\u016fsobeno nadm\u011brnou konzumac\u00ed vysoce zpracovan\u00fdch potravin nebo mo\u0159sk\u00fdch \u0159as, kter\u00e9 jsou na tuto miner\u00e1ln\u00ed l\u00e1tku bohat\u00e9. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zajistit dostate\u010dn\u00fd p\u0159\u00edjem jodu vegan\u016fm pom\u016f\u017ee <strong>pou\u017e\u00edv\u00e1n\u00ed jodizovan\u00e9 soli, potravin p\u0159irozen\u011b bohat\u00fdch na jod <\/strong>a suplementace.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou rostlinn\u00e9 zdroje jodu?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jodizovan\u00e1 s\u016fl<\/li>\n\n\n\n<li>ban\u00e1n, brokolice, zelen\u00fd hr\u00e1\u0161ek, lima fazole<\/li>\n\n\n\n<li><strong>Mo\u0159sk\u00e9 \u0159asy:<\/strong> nori, wakame, kelp.&nbsp;<\/li>\n\n\n\n<li><strong>Obohacen\u00e9 potraviny:<\/strong> rostlinn\u00e9 n\u00e1poje, sn\u00edda\u0148ov\u00e9 cere\u00e1lie, d\u017eusy.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00fd je doporu\u010den\u00e1 denn\u00ed d\u00e1vka jodu?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dosp\u011bl\u00fdm mu\u017e\u016fm i \u017een\u00e1m by podle EFSA m\u011blo sta\u010dit <strong>150 \u03bcg jodu denn\u011b.<\/strong> U t\u011bhotn\u00fdch a koj\u00edc\u00edch \u017een se pak tato pot\u0159eba zvy\u0161uje na 200 \u03bcg. <span style=\"color:#ff6600\" class=\"tadv-color\">[28]<\/span><\/li>\n\n\n\n<li>DACH doporu\u010duje dosp\u011bl\u00fdm denn\u011b p\u0159ijmout <strong>180\u2013200 \u03bcg jodu.<\/strong> T\u011bhotn\u00fdm \u017een\u00e1m pak 230 \u03bcg z a koj\u00edc\u00edm 260 \u03bcg za den. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/li>\n<\/ul>\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\/2020\/10\/IMG_5497-1124x749.jpg\" alt=\"Jak\u00e9 jsou vegansk\u00e9 zdroje jodu?\" class=\"wp-image-317070\" style=\"width:843px;height:562px\" title=\"Jak\u00e9 jsou vegansk\u00e9 zdroje jodu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Bilkoviny\"><\/span>8. B\u00edlkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cist\u011b rostlinn\u00e1 strava ve spojen\u00ed s dostate\u010dn\u00fdm p\u0159\u00edjmem b\u00edlkovin je rovn\u011b\u017e \u010dasto diskutovan\u00e9 t\u00e9ma. P\u0159i p\u0159echodu na veganstv\u00ed se toti\u017e z j\u00eddeln\u00ed\u010dku vylou\u010d\u00ed maso, ryby, vejce a ml\u00e9\u010dn\u00e9 v\u00fdrobky. Pr\u00e1v\u011b tyto potraviny pat\u0159\u00ed mezi nejbohat\u0161\u00ed a nejkvalitn\u011bj\u0161\u00ed zdroje b\u00edlkovin, nebo\u0165 obsahuj\u00ed v\u0161echny z\u00e1kladn\u00ed aminokyseliny, kter\u00e9 si na\u0161e t\u011blo nedok\u00e1\u017ee vyrobit. Ty jsou pot\u0159ebn\u00e9 pro ochranu a r\u016fst sval\u016f i dal\u0161\u00edch t\u011blesn\u00fdch tk\u00e1n\u00ed. Stejn\u011b tak se z nich tvo\u0159\u00ed d\u016fle\u017eit\u00e9 enzymy, hormony a hraj\u00ed v\u00fdznamnou roli v imunitn\u00edch funkc\u00edch. Nab\u00edz\u00ed se tak ot\u00e1zka: <strong><em>\u201eJe v\u016fbec mo\u017en\u00e9 j\u00edst vegansky a z\u00e1rove\u0148 m\u00edt v j\u00eddeln\u00ed\u010dku v\u0161echny aminokyseliny?\u201d<\/em><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se budete \u0159\u00eddit n\u011bkolika jednoduch\u00fdmi pravidly, tak to jist\u011b zvl\u00e1dnete. V prvn\u00ed \u0159ad\u011b je d\u016fle\u017eit\u00e9 myslet na to, \u017ee&nbsp;<strong>rostlinn\u00e9 zdroje b\u00edlkovin \u010dasto neobsahuj\u00ed v\u0161echny z\u00e1kladn\u00ed aminokyseliny v optim\u00e1ln\u00edm pom\u011bru. Jedna nebo v\u00edce aminokyselin se tak st\u00e1vaj\u00ed limitn\u00edmi.&nbsp;<\/strong>Lu\u0161t\u011bnin\u00e1m typicky chyb\u00ed methionin a cystein a obilovin\u00e1m zase lysin. Kdy\u017e ale budete jejich zdroje kombinovat, snadno dos\u00e1hnete cel\u00e9ho aminokyselinov\u00e9ho spektra, a z\u00edsk\u00e1te tak plnohodnotn\u00fd zdroj b\u00edlkovin. Nen\u00ed to nic slo\u017eit\u00e9ho, sta\u010d\u00ed, kdy\u017e budete j\u00edst pest\u0159e a v pr\u016fb\u011bhu dne si d\u00e1te r\u016fzn\u00e9 zdroje lu\u0161t\u011bnin (\u010do\u010dka, tofu, fazole) a obilovin (ovesn\u00e9 vlo\u010dky, r\u00fd\u017ee, quinoa). <span style=\"color:#ff6600\" class=\"tadv-color\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00e1le je d\u016fle\u017eit\u00e9 hl\u00eddat si velikost porce potravin bohat\u00fdch na <a href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkoviny<\/a>. Ty rostlinn\u00e9 maj\u00ed toti\u017e v porovn\u00e1n\u00ed s \u017eivo\u010di\u0161n\u00fdmi \u010dasto ni\u017e\u0161\u00ed vst\u0159ebatelnost, a tak je pot\u0159eba jich sn\u00edst o n\u011bco v\u00edce. Z toho d\u016fvodu se vegan\u016fm b\u011b\u017en\u011b doporu\u010duje<strong> zv\u00fd\u0161it p\u0159\u00edjem b\u00edlkovin zhruba o 10 % oproti doporu\u010den\u00fdm hodnot\u00e1m. <\/strong>S jejich vy\u0161\u0161\u00ed vyu\u017eitelnost\u00ed by jim mohla pomoci tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/yummies-probiotika-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">probiotika<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[5, 29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Praktick\u00fdm pomocn\u00edkem pro zv\u00fd\u0161en\u00ed b\u00edlkovin v j\u00eddeln\u00ed\u010dku jsou tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vegansk\u00e9 proteiny<\/a>. M\u016f\u017eete si vybrat <strong>jednoslo\u017ekov\u00fd <\/strong>(s\u00f3jov\u00fd, r\u00fd\u017eov\u00fd, hrachov\u00fd) nebo <strong>komplexn\u011bj\u0161\u00ed produkt<\/strong> s obsahem n\u011bkolika druh\u016f protein\u016f, kter\u00e9 maj\u00ed typicky optim\u00e1ln\u011bj\u0161\u00ed zastoupen\u00ed aminokyselin. Plat\u00ed tak pro n\u011b stejn\u00e9 pravidlo, jako to bylo u j\u00eddla \u2013 vhodn\u011bj\u0161\u00ed je kombinace n\u011bkolika druh\u016f <a href=\"https:\/\/gymbeam.cz\/proteiny\" class=\"ek-link\">protein\u016f<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[5, 29]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-749x1124.jpg\" alt=\"Jak\u00e9 jsou rostlinn\u00e9 zdroje b\u00edlkovin?\" class=\"wp-image-317086\" title=\"Jak\u00e9 jsou rostlinn\u00e9 zdroje b\u00edlkovin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou rostlinn\u00e9 zdroje b\u00edlkovin?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010do\u010dka, fazole, cizrna, s\u00f3ja a dal\u0161\u00ed lu\u0161t\u011bniny<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sojov\u00fd<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-ryzovy-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fd\u017eov\u00fd<\/a> nebo <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<\/a> protein<\/li>\n\n\n\n<li><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\">komplexn\u00ed<\/a> rostlinn\u00fd protein<\/li>\n\n\n\n<li>s\u00f3jov\u00e1 nebo hrachov\u00e1 alternativa ml\u00e9ka<\/li>\n\n\n\n<li>vegansk\u00e9 alternativy masa<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00fd je doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem b\u00edlkovin?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA doporu\u010duje dosp\u011bl\u00fdm<strong> denn\u011b sn\u00edst 0,83 g b\u00edlkovin na kg t\u011blesn\u00e9 hmotnosti <\/strong>(TH). \u017deny by v obdob\u00ed t\u011bhotenstv\u00ed m\u011bly p\u0159idat je\u0161t\u011b 1 g a\u017e 28 g b\u00edlkovin denn\u011b (podle trimestru). B\u011bhem kojen\u00ed pak z\u00e1kladn\u00ed d\u00e1vku b\u00edlkovin nav\u00fd\u0161it o 19 g.<span style=\"color:#ff6600\" class=\"tadv-color\"> [30]<\/span><\/li>\n\n\n\n<li>Podle DACH sta\u010d\u00ed b\u011b\u017en\u00e9 dosp\u011bl\u00e9 populaci denn\u00ed p\u0159\u00edjem 0,8\u20131 g b\u00edlkovin na kilogram TH. T\u011bhotn\u00fdm \u017een\u00e1m doporu\u010duje p\u0159\u00edjem 0,9 g b\u00edlkovin na 1 kg TH a koj\u00edc\u00edm tuto d\u00e1vku zv\u00fd\u0161it na 1,2 g. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/li>\n\n\n\n<li>Sportovci maj\u00ed typicky vy\u0161\u0161\u00ed pot\u0159ebu b\u00edlkovin. V\u011bt\u0161in\u011b z nich by mohl vyhovovat p\u0159\u00edjem v rozmez\u00ed<strong> 1,4\u20132 g b\u00edlkovin <\/strong>na kg TH na den, co\u017e je z\u00e1kladn\u00ed doporu\u010den\u00ed pro aktivn\u00ed lidi, kte\u0159\u00ed cht\u011bj\u00ed budovat svalovou hmotu. Vegani by tuto d\u00e1vku mohli nav\u00fd\u0161it je\u0161t\u011b o 10 % z d\u016fvodu ni\u017e\u0161\u00ed vyu\u017eitelnosti rostlinn\u00fdch b\u00edlkovin. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 existuj\u00ed rostlinn\u00e9 alternativy masa a jejich v\u00fd\u017eivov\u00e9 hodnoty, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/rostlinne-alternativy-masa-ktere-jsou-nejlepsi-kolik-bilkovin-obsahuji-a-dokazi-maso-plne-nahradit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rostlinn\u00e9 alternativy masa: Kter\u00e9 jsou nejlep\u0161\u00ed, kolik b\u00edlkovin obsahuj\u00ed a dok\u00e1\u017e\u00ed maso pln\u011b nahradit?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Kreatin\"><\/span>9. Kreatin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin<\/strong><\/a> je slou\u010denina, kterou si na\u0161e t\u011blo b\u011b\u017en\u011b ka\u017ed\u00fd den vyr\u00e1b\u00ed a ukl\u00e1d\u00e1 p\u0159edev\u0161\u00edm do sval\u016f. Jej\u00edmi zdroji jsou ale tak\u00e9 potraviny, a to zejm\u00e9na \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu (maso, ryby, ml\u00e9ko). <strong>Z toho d\u016fvodu maj\u00ed vegani omezen\u00fd p\u0159\u00edjem kreatinu ze stravy, <\/strong>co\u017e\u010dasto vede i k ni\u017e\u0161\u00edm z\u00e1sob\u00e1m kreatinu v organismu. O p\u0159\u00edjem t\u00e9to l\u00e1tky by se m\u011bli zaj\u00edmat hlavn\u011b sportovci. Pom\u00e1h\u00e1 toti\u017e obnovovat bun\u011b\u010dnou energii ve svalech, kterou mo\u017en\u00e1 zn\u00e1te i pod zkratkou ATP. Ta m\u00e1 v\u00fdznam hlavn\u011b v pr\u016fb\u011bhu intenzivn\u00edho cvi\u010den\u00ed, kdy pot\u0159ebujeme maxim\u00e1ln\u00ed rychlost a v\u00fdbu\u0161nost. D\u016fle\u017eitou roli hraje kreatin tak\u00e9 v silov\u00e9m sportu d\u00edky zv\u00fd\u0161en\u00e9 dostupnosti rychl\u00e9 energie a z\u00e1rove\u0148 podporuje i r\u016fst svalov\u00e9 hmoty. <span style=\"color:#ff6600\" class=\"tadv-color\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobrou zpr\u00e1vou je, \u017ee<strong> z\u00e1soby kreatinu ve svalech m\u016f\u017eete efektivn\u011b zv\u00fd\u0161it i na \u010dist\u011b rostlinn\u00e9 strav\u011b, <\/strong>a to pomoc\u00ed <a href=\"https:\/\/gymbeam.cz\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148k\u016f stravy<\/a>. Jejich \u00fa\u010dinnost je ov\u011b\u0159ena \u0159adou v\u011bdeck\u00fdch studi\u00ed, podle kter\u00fdch vede zv\u00fd\u0161en\u00ed hladiny kreatinu v t\u011ble k lep\u0161\u00edmu v\u00fdkonu, r\u016fstu silov\u00fdch schopnost\u00ed i svalov\u00e9 hmoty. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 je typick\u00e9 d\u00e1vkov\u00e1n\u00ed kreatinu?<strong><\/strong><\/h3>\n\n\n\n<p>Podle studi\u00ed se ukazuje, \u017ee efektivn\u011b funguje <strong>dlouhodob\u00fd p\u0159\u00edjem 3\u20135 g kreatinu denn\u011b. <\/strong>Tato d\u00e1vka se u\u017e\u00edv\u00e1 p\u0159ed \u010di po tr\u00e9ninku nebo kdykoliv v pr\u016fb\u011bhu dne v p\u0159\u00edpad\u011b netr\u00e9ninkov\u00fdch dn\u00ed. Pro dosa\u017een\u00ed maxim\u00e1ln\u00ed vst\u0159ebatelnosti se n\u011bkdy doporu\u010duje jej kombinovat se zdrojem sacharid\u016f (<a href=\"https:\/\/gymbeam.cz\/maltodextrin-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin<\/a>, ovocn\u00fd d\u017eus) a b\u00edlkovin (<a href=\"https:\/\/gymbeam.cz\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a>). <span style=\"color:#ff6600\" class=\"tadv-color\">[5, 31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete o kreatinu dozv\u011bd\u011bt v\u00edce, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-nejlepsi-kreatin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak vybrat nejlep\u0161\u00ed kreatin?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1124x751.jpeg\" alt=\"Nedostatek keratinu u vegan\u016f\" class=\"wp-image-317100\" style=\"width:843px;height:563px\" title=\"Nedostatek keratinu u vegan\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23.jpeg 1616w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Karnosin\"><\/span>10. Karnosin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/l-karnosin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Karnosin<\/strong><\/a> je dal\u0161\u00ed t\u011blu p\u0159irozen\u00e1 l\u00e1tka, kter\u00e1 se vyr\u00e1b\u00ed ze dvou aminokyselin \u2013 beta-alaninu a histidinu.<strong> Byly u n\u011bj prok\u00e1z\u00e1ny antioxida\u010dn\u00ed \u00fa\u010dinky a tak\u00e9 pozitivn\u00ed vliv na sportovn\u00ed v\u00fdkon. <\/strong>Dok\u00e1\u017ee toti\u017e sni\u017eovat mno\u017estv\u00ed kyseliny ml\u00e9\u010dn\u00e9, kter\u00e1 vznik\u00e1 ve svalech p\u0159i intenzivn\u00edm cvi\u010den\u00ed. M\u016f\u017ee tak p\u0159isp\u011bt k odd\u00e1len\u00ed \u00fanavy a lep\u0161\u00edmu v\u00fdkonu na tr\u00e9ninku. Mno\u017estv\u00ed karnosinu v t\u011ble ovliv\u0148uje zejm\u00e9na p\u0159\u00edjem <a href=\"https:\/\/gymbeam.cz\/beta-alanin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-alaninu<\/a>, kter\u00fd b\u011b\u017en\u011b najdeme v mase nebo vejc\u00edch. V potravin\u00e1ch rostlinn\u00e9ho p\u016fvodu bychom ale tuto l\u00e1tku hledali marn\u011b.<strong> Z toho d\u016fvodu mohou m\u00edt vegani v t\u011ble m\u00e9n\u011b karnosinu ne\u017e lid\u00e9 na sm\u00ed\u0161en\u00e9 strav\u011b. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0158e\u0161en\u00edm pak m\u016f\u017ee b\u00fdt u\u017e\u00edv\u00e1n\u00ed dopl\u0148k\u016f stravy s karnosinem nebo beta-alaninem. Jejich \u00fa\u010dinky ocen\u00ed zejm\u00e9na sportovci, kte\u0159\u00ed tr\u00e9nuj\u00ed ve vysok\u00fdch intenzit\u00e1ch, jako jsou crossfi\u0165\u00e1ci, sprinte\u0159i nebo milovn\u00edci HIITu.&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\">Jak\u00e9 je typick\u00e9 d\u00e1vkov\u00e1n\u00ed karnosinu a beta-alaninu?<strong><\/strong><\/h3>\n\n\n\n<p>Karnosin se nej\u010dast\u011bji u\u017e\u00edv\u00e1 v mno\u017estv<strong>\u00ed 500\u20131000 mg denn\u011b. <\/strong>V p\u0159\u00edpad\u011b u\u017e\u00edv\u00e1n\u00ed beta-alaninu se b\u011b\u017en\u011b za\u010d\u00edn\u00e1 s d\u00e1vku 4\u20136 g denn\u011b, kter\u00e1 se po m\u011bs\u00edci sn\u00ed\u017e\u00ed na udr\u017eovac\u00ed mno\u017estv\u00ed 2\u20135 g. <span style=\"color:#ff6600\" class=\"tadv-color\">[32\u201334]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spr\u00e1vn\u011b sestaven\u00fd vegansk\u00fd j\u00eddeln\u00ed\u010dek m\u016f\u017ee obsahovat v\u0161echny d\u016fle\u017eit\u00e9 \u017eiviny a p\u0159in\u00e9st i \u0159adu zdravotn\u00edch benefit\u016f. V opa\u010dn\u00e9m p\u0159\u00edpad\u011b v n\u011bm \u010dasto chyb\u00ed vitam\u00edn B12, \u017eelezo, zinek nebo b\u00edlkoviny. V\u0161echny tyto l\u00e1tky jsou nezbytn\u00e9 pro zvl\u00e1d\u00e1n\u00ed ka\u017edodenn\u00edch aktivit a zachov\u00e1n\u00ed optim\u00e1ln\u00edho zdrav\u00ed. Z toho d\u016fvodu je d\u016fle\u017eit\u00e9<strong> pravideln\u011b za\u0159azovat jejich zdroje ve form\u011b potravin s p\u0159irozen\u00fdm obsahem nebo t\u011bch obohacen\u00fdch. <\/strong>V n\u011bkter\u00fdch p\u0159\u00edpadech jsou efektivn\u00edm pomocn\u00edkem tak\u00e9 dopl\u0148ky stravy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te ve sv\u00e9m okol\u00ed n\u011bkoho, kdo se stravuje \u010dist\u011b rostlinnou stravou, sd\u00edlejte s n\u00edm tento \u010dl\u00e1nek. T\u0159eba mu tak pom\u016f\u017eete s lep\u0161\u00edm pl\u00e1nov\u00e1n\u00edm j\u00eddeln\u00ed\u010dku.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/all-products\/vegan_products\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVegan products\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ve vegansk\u00e9 strav\u011b mohou chyb\u011bt b\u00edlkoviny, vitam\u00edn B12, \u017eelezo a dal\u0161\u00ed d\u016fle\u017eit\u00e9 l\u00e1tky. Z jak\u00fdch zdroj\u016f mohou p\u0159\u00edznivci \u010dist\u011b rostlinn\u00e9 stravy tyto \u017eiviny \u010derpat?<\/p>\n","protected":false},"author":129,"featured_media":316897,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6501,6669,7527,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-257838","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-doplnky-vyzivy-cs","9":"tag-jidelnicek","10":"tag-vegan-cs","11":"tag-zdravy-zivotni-styl","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>Kter\u00e9 \u017eiviny chyb\u00ed vegan\u016fm nej\u010dast\u011bji a jak je doplnit? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vegani mohou m\u00edt nedostatek vitam\u00ednu B12, \u017eeleza, zinku, b\u00edlkovin a dal\u0161\u00edch l\u00e1tek. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/257838","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=257838"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/257838\/revisions"}],"predecessor-version":[{"id":579089,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/257838\/revisions\/579089"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/316897"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=257838"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=257838"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=257838"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=257838"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=257838"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}