{"id":270328,"date":"2017-12-28T13:25:00","date_gmt":"2017-12-28T12:25:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=270328"},"modified":"2023-07-26T17:09:57","modified_gmt":"2023-07-26T15:09:57","slug":"17-mytov-o-stravovani-2017","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/17-mytov-o-stravovani-2017\/","title":{"rendered":"Top 17 m\u00fdtov o stravovan\u00ed v roku 2017"},"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\/17-mytov-o-stravovani-2017\/#Mytus_cislo_1_Sacharidy_vam_skodia\" title=\"M\u00fdtus \u010d\u00edslo 1: Sacharidy v\u00e1m \u0161kodia\">M\u00fdtus \u010d\u00edslo 1: Sacharidy v\u00e1m \u0161kodia<\/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\/17-mytov-o-stravovani-2017\/#Mytus_cislo_2_Tuky_vam_skodia\" title=\"M\u00fdtus \u010d\u00edslo 2: Tuky v\u00e1m \u0161kodia\">M\u00fdtus \u010d\u00edslo 2: Tuky v\u00e1m \u0161kodia<\/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\/17-mytov-o-stravovani-2017\/#Mytus_cislo_3_Proteiny_vam_skodia\" title=\"M\u00fdtus \u010d\u00edslo 3: Prote\u00edny v\u00e1m \u0161kodia\">M\u00fdtus \u010d\u00edslo 3: Prote\u00edny v\u00e1m \u0161kodia<\/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\/17-mytov-o-stravovani-2017\/#Mytus_cislo_4_Nejedzte_vajecne_zltka\" title=\"M\u00fdtus \u010d\u00edslo 4: Nejedzte vaje\u010dn\u00e9 \u017e\u013atka\">M\u00fdtus \u010d\u00edslo 4: Nejedzte vaje\u010dn\u00e9 \u017e\u013atka<\/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\/17-mytov-o-stravovani-2017\/#Mytus_cislo_5_Cervene_maso_sposobuje_rakovinu\" title=\"M\u00fdtus \u010d\u00edslo 5: \u010cerven\u00e9 m\u00e4so sp\u00f4sobuje rakovinu\">M\u00fdtus \u010d\u00edslo 5: \u010cerven\u00e9 m\u00e4so sp\u00f4sobuje rakovinu<\/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\/17-mytov-o-stravovani-2017\/#Mytus_cislo_6_Nemali_by_ste_solit\" title=\"M\u00fdtus \u010d\u00edslo 6: Nemali by ste soli\u0165\">M\u00fdtus \u010d\u00edslo 6: Nemali by ste soli\u0165<\/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\/17-mytov-o-stravovani-2017\/#Mytus_cislo_7_Chlieb_je_zly\" title=\"M\u00fdtus \u010d\u00edslo 7: Chlieb je zl\u00fd\">M\u00fdtus \u010d\u00edslo 7: Chlieb je zl\u00fd<\/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\/17-mytov-o-stravovani-2017\/#Mytus_cislo_8_Celozrnny_chlieb_je_omnoho_lepsi_ako_biely\" title=\"M\u00fdtus \u010d\u00edslo 8: Celozrnn\u00fd chlieb je omnoho lep\u0161\u00ed ako biely&nbsp;\">M\u00fdtus \u010d\u00edslo 8: Celozrnn\u00fd chlieb je omnoho lep\u0161\u00ed ako biely&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/17-mytov-o-stravovani-2017\/#Mytus_cislo_9_Kukuricny_sirup_s_vysokym_obsahom_fruktozy_je_ovela_horsi_ako_cukor\" title=\"M\u00fdtus \u010d\u00edslo 9: Kukuri\u010dn\u00fd sirup s vysok\u00fdm obsahom frukt\u00f3zy je ove\u013ea hor\u0161\u00ed ako cukor\">M\u00fdtus \u010d\u00edslo 9: Kukuri\u010dn\u00fd sirup s vysok\u00fdm obsahom frukt\u00f3zy je ove\u013ea hor\u0161\u00ed ako cukor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/17-mytov-o-stravovani-2017\/#Mytus_cislo_10_Potraviny_su_vzdy_nadradene_doplnkom\" title=\"M\u00fdtus \u010d\u00edslo 10: Potraviny s\u00fa v\u017edy nadraden\u00e9 doplnkom\">M\u00fdtus \u010d\u00edslo 10: Potraviny s\u00fa v\u017edy nadraden\u00e9 doplnkom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/17-mytov-o-stravovani-2017\/#Mytus_cislo_11_Doplnky_su_nadradene_potravinam\" title=\"M\u00fdtus \u010d\u00edslo 11: Doplnky s\u00fa nadraden\u00e9 potravin\u00e1m\">M\u00fdtus \u010d\u00edslo 11: Doplnky s\u00fa nadraden\u00e9 potravin\u00e1m<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/17-mytov-o-stravovani-2017\/#Mytus_cislo_12_%E2%80%9CEat_clean_%E2%80%9D\" title=\"M\u00fdtus \u010d\u00edslo 12: &#8220;Eat clean !&#8221;\">M\u00fdtus \u010d\u00edslo 12: &#8220;Eat clean !&#8221;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/17-mytov-o-stravovani-2017\/#Mytus_cislo_13_Mali_by_ste_absolvovat_pravidelny_detox\" title=\"M\u00fdtus \u010d\u00edslo 13: Mali by ste absolvova\u0165 pravideln\u00fd detox\">M\u00fdtus \u010d\u00edslo 13: Mali by ste absolvova\u0165 pravideln\u00fd detox<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/17-mytov-o-stravovani-2017\/#Mytus_cislo_14_Ak_chcete_schudnut_jedzte_castejsie\" title=\"M\u00fdtus \u010d\u00edslo 14: Ak chcete schudn\u00fa\u0165, jedzte \u010dastej\u0161ie\">M\u00fdtus \u010d\u00edslo 14: Ak chcete schudn\u00fa\u0165, jedzte \u010dastej\u0161ie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/17-mytov-o-stravovani-2017\/#Mytus_cislo_15_Ak_chcete_schudnut_nejedzte_tesne_pred_spanim\" title=\"M\u00fdtus \u010d\u00edslo 15: Ak chcete schudn\u00fa\u0165, nejedzte tesne pred span\u00edm\">M\u00fdtus \u010d\u00edslo 15: Ak chcete schudn\u00fa\u0165, nejedzte tesne pred span\u00edm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.sk\/blog\/17-mytov-o-stravovani-2017\/#Mytus_cislo16_Ak_sa_chcete_zbavit_tuku_cvicte_kardio_na_prazdny_zaludok\" title=\"M\u00fdtus \u010d\u00edslo16: Ak sa chcete zbavi\u0165 tuku, cvi\u010dte kardio na pr\u00e1zdny \u017eal\u00fadok\">M\u00fdtus \u010d\u00edslo16: Ak sa chcete zbavi\u0165 tuku, cvi\u010dte kardio na pr\u00e1zdny \u017eal\u00fadok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.sk\/blog\/17-mytov-o-stravovani-2017\/#Mytus_cislo_17_Protein_potrebujete_ihned_po_cviceni\" title=\"M\u00fdtus \u010d\u00edslo 17: Prote\u00edn potrebujete ihne\u010f po cvi\u010den\u00ed\">M\u00fdtus \u010d\u00edslo 17: Prote\u00edn potrebujete ihne\u010f po cvi\u010den\u00ed<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nov\u00fd rok sa pomaly bl\u00ed\u017ei a&nbsp;s&nbsp;n\u00edm prich\u00e1dza aj obdobie, kedy pravdepodobne <strong>bilancujete v\u0161etky svoje spr\u00e1vne i nespr\u00e1vne rozhodnutia.<\/strong> Z\u00e1rove\u0148 zrejme rozm\u00fd\u0161\u013eate nad svojimi <strong>fitness cie\u013emi,<\/strong> ktor\u00e9 sa v\u00e1m podarilo \u010di nepodarilo v&nbsp;roku 2017 dosiahnu\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka Internetu sa dnes <strong>dezinform\u00e1cie<\/strong>, aj ke\u010f mo\u017eno s&nbsp;t\u00fdmi najlep\u0161\u00edmi \u00famyslami, \u0161\u00edria ove\u013ea r\u00fdchlej\u0161ie. M\u00fdty, ktor\u00e9 sa v&nbsp;minulosti \u0161\u00edrili len \u00fastnou formou vo fitness centr\u00e1ch \u010di posil\u0148ovniach, dnes ovl\u00e1dli aj <strong>soci\u00e1lne m\u00e9dia, blogy a r\u00f4zne diskusn\u00e9 f\u00f3ra<\/strong>. \u0160t\u00fadie, ktor\u00e9 s\u00fa \u010dasovo n\u00e1ro\u010dnej\u0161ie na na\u0161tudovanie, novin\u00e1ri obch\u00e1dzaj\u00fa a&nbsp;<strong>\u010dasto publikuj\u00fa inform\u00e1cie bez overenia.<\/strong> Prin\u00e1\u0161ame v\u00e1m preto <strong>zoznam najpopul\u00e1rnej\u0161\u00edch m\u00fdtov roka 2017<\/strong>. Pr\u00edjemne sa usa\u010fte, za\u010d\u00edname!<\/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=\"Mytus_cislo_1_Sacharidy_vam_skodia\"><\/span>M\u00fdtus \u010d\u00edslo 1: Sacharidy v\u00e1m \u0161kodia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dlh\u00e9 roky bol najv\u00e4\u010d\u0161\u00edm nepriate\u013eom \u013eudstva tuk. Dnes si v\u0161ak m\u00e9di\u00e1 na\u0161li nov\u00fa obe\u0165.<strong> S\u00fa \u0148ou sacharidy.&nbsp;<\/strong>Zov\u0161eobecnen\u00e9 tvrdenia o sacharidoch a inzul\u00edne sa st\u00e1vaj\u00fa z&nbsp;roka na rok popul\u00e1rnej\u0161ie. Mnoh\u00ed posudzuj\u00fa <strong>nebezpe\u010dnos\u0165 potrav\u00edn<\/strong> pod\u013ea <a href=\"http:\/\/www.glycemicindex.com\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glykemick\u00e9ho<\/a> a <a href=\"http:\/\/www.mendosa.com\/insulin_index.htm\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">inzul\u00ednov\u00e9ho indexu<\/a>. <strong>Nepochopen\u00fd je tie\u017e cholesterol<\/strong>, ktor\u00fd je jednostranne pova\u017eovan\u00fd za \u0161kodliv\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napriek tomu <strong>na\u0161e tel\u00e1 potrebuj\u00fa a produkuj\u00fa obe l\u00e1tky<\/strong>. Cholesterol sl\u00fa\u017ei na pr\u00edpravu pregnenol\u00f3nu a mnoho \u010fal\u0161\u00edch horm\u00f3nov, <em>ako je testoster\u00f3n.<\/em> Inzul\u00edn je povinn\u00fd uchov\u00e1va\u0165 gluk\u00f3zu <em>(cukor v krvi)<\/em> alebo <strong>ho pou\u017e\u00edva\u0165 na v\u00fdrobu energie. <\/strong>Inzul\u00edn bol jedn\u00fdm&nbsp;z prv\u00fdch objaven\u00fdch horm\u00f3nov, a z\u00e1rove\u0148 prv\u00fdch horm\u00f3nov <strong>sk\u00faman\u00fdch v kontexte citlivosti.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-856178880.jpg\" alt=\"17 m\u00fdtov stravovania - sacharidy \u0161kodia\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - sacharidy \u0161kodia\"\/><\/figure>\n<\/div>\n\n\n<p>U\u017e d\u00e1vnej\u0161ie bolo zisten\u00e9, \u017ee sacharidy m\u00f4\u017eu sp\u00f4sobova\u0165 <strong>necitlivos\u0165 na inzul\u00edn<\/strong>. Toto tvrdenie v\u0161ak plat\u00ed <strong>u diabetikov alebo u \u013eud\u00ed s inzul\u00ednovou rezistenciou<\/strong>, ktor\u00ed sa nadmerne prejedaj\u00fa sacharidmi. Neplat\u00ed to v\u0161ak <strong>pre zdrav\u00fdch \u013eud\u00ed, ktor\u00ed sa stravuj\u00fa vyv\u00e1\u017eene<\/strong>. Je pravda, \u017ee v modernej spolo\u010dnosti nie je prejedanie sa sacharidmi<strong> ni\u010d komplikovan\u00e9 a n\u00e1ro\u010dn\u00e9<\/strong>. Spracovan\u00e9 sacharidy s\u00fa toti\u017e \u010dasto ve\u013emi chutn\u00e9 a&nbsp;m\u00e1lokedy v\u00e1s nas\u00fdtia, aj ke\u010f <strong>maj\u00fa vysok\u00fd obsah kal\u00f3ri\u00ed.<\/strong><\/p>\n\n\n\n<p>Obmedzenie sacharidov <em>(najm\u00e4 spracovan\u00fdch)<\/em> <strong>m\u00f4\u017ee by\u0165 spr\u00e1vnym rozhodnut\u00edm<\/strong>, ak chcete odb\u00farava\u0165 tuk alebo menej jes\u0165. Ale ak ste kv\u00f4li obmedzeniu sacharidov ne\u0161\u0165astn\u00fd a hladn\u00fd, mali by ste zv\u00e1\u017ei\u0165 \u010fal\u0161ie mo\u017enosti. Ak chcete schudn\u00fa\u0165, nie je d\u00f4le\u017eit\u00e9 nahradi\u0165 <a href=\"https:\/\/examine.com\/nutrition\/carbs-fats-and-carbs-plus-fats\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuk sacharidmi, alebo sacharidy tukom<\/a>, ale skon\u010di\u0165 de\u0148<strong><a href=\"https:\/\/examine.com\/nutrition\/what-should-i-eat-for-weight-loss\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> s kalorick\u00fdm deficitom.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravda<\/strong><span style=\"color: #339966;\"><strong>: <\/strong><\/span>Sacharidy boli pr\u00edli\u0161 dlh\u00fa dobu nepr\u00e1vom hanoben\u00e9. Pokia\u013e ich v\u0161ak nebudete konzumova\u0165 v&nbsp;nadmern\u00fdch mno\u017estv\u00e1ch, <strong>nie s\u00fa vo svojej podstate \u0161kodliv\u00e9<\/strong>.<\/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=\"Mytus_cislo_2_Tuky_vam_skodia\"><\/span>M\u00fdtus \u010d\u00edslo 2: Tuky v\u00e1m \u0161kodia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak budete jes\u0165 tuky, priberiete. Je to tak? Mnoh\u00e9 roky bola za tradi\u010dn\u00fd sp\u00f4sob chudnutia pova\u017eovan\u00e1 <strong>di\u00e9ta so zn\u00ed\u017een\u00fdm pr\u00edjmom tukov<\/strong>. Ale ako sa zhroma\u017e\u010fuj\u00fa nov\u00e9 a&nbsp;nov\u00e9 \u0161t\u00fadie, <strong>star\u00e9 m\u00fadrosti u\u017e prest\u00e1vaj\u00fa plati\u0165.<\/strong> Dnes u\u017e vieme, \u017ee tak ako <strong>konzum\u00e1cia cholesterolu nie je priamo zodpovedn\u00e1 za zv\u00fd\u0161enie cholesterolu v&nbsp;krvi<\/strong>, tak ani konzum\u00e1cia tukov&nbsp;<a href=\"https:\/\/examine.com\/nutrition\/what-should-i-eat-for-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>nie je t\u00fdm, kv\u00f4li \u010domu priber\u00e1me<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-635917050.jpg\" alt=\"17 m\u00fdtov stravovania - tuky \u0161kodia\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - tuky \u0161kodia\"\/><\/figure>\n<\/div>\n\n\n<p>Pr\u00e1ve naopak &#8211; vyh\u00fdbanie sa v\u0161etk\u00fdm tukom <strong>m\u00f4\u017ee by\u0165 pre v\u00e1s nebezpe\u010dn\u00e9<\/strong>, preto\u017ee pre spr\u00e1vne fungovanie potrebujete prij\u00edma\u0165 omega-3 a omega-6 mastn\u00e9 kyseliny. M\u00fdtom je aj tvrdenie, \u017ee <a href=\"https:\/\/examine.com\/nutrition\/is-saturated-fat-bad-for-me\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>nas\u00fdten\u00fd tuk sp\u00f4sobuje kardiovaskul\u00e1rne ochorenia<\/strong><\/a>. Jednozna\u010dne <a href=\"https:\/\/www.nap.edu\/read\/10490\/chapter\/1\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u0161kodliv\u00fd<\/a> pre organizmus je len trans tuk. Mal\u00e9 mno\u017estvo v\u00e1s ur\u010dite nezabije, ale ak m\u00f4\u017eete, <strong>vyhnite sa mu.<\/strong><\/p>\n\n\n\n<p><span style=\"color: #000000;\"><b>Pravda:<\/b> <\/span>Ak budete v&nbsp;kalorickom prebytku, di\u00e9ta s&nbsp;obmedzen\u00fdm pr\u00edjmom tukov nesp\u00f4sob\u00ed stratu hmotnosti, ale <strong>zn\u00ed\u017ei va\u0161u produkciu testoster\u00f3nu<\/strong>. Potrebujete prija\u0165 omega-3 a&nbsp;omega-6 mastn\u00e9 kyseliny, preto\u017ee nie nas\u00fdten\u00fd tuk, ale pr\u00edli\u0161 ve\u013ea trans tukov v\u00e1m m\u00f4\u017ee sp\u00f4sobi\u0165 infarkt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"Mytus_cislo_3_Proteiny_vam_skodia\"><\/span>M\u00fdtus \u010d\u00edslo 3: Prote\u00edny v\u00e1m \u0161kodia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naj\u010dastej\u0161ie vin\u00edme za na\u0161e zdravotn\u00e9 probl\u00e9my pr\u00e1ve sacharidy a tuky, ale ani tretia makro\u017eivina nie je v\u017edy m\u00e9diami \u0161etren\u00e1. <strong>Prote\u00edn je obvinen\u00fd z <a href=\"https:\/\/examine.com\/nutrition\/can-eating-too-much-protein-be-bad-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">po\u0161kodenia kost\u00ed a obli\u010diek.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vysvetl\u00edme si tieto dve tvrdenia jedno po druhom. V skor\u0161ej \u0161t\u00fadii sa zistilo, \u017ee konzum\u00e1cia bielkov\u00edn s\u00favis\u00ed <strong>so zv\u00fd\u0161en\u00fdm obsahom v\u00e1pnika v mo\u010di,<\/strong> o ktorom sa predpokladalo, \u017ee v priebehu \u010dasu vedie k strate kost\u00ed. Neskor\u0161ie \u0161t\u00fadie v\u0161ak zistili, \u017ee v\u00e1pnik v mo\u010di je <strong>slab\u00fdm prediktorom kostnej hmoty<\/strong>, a \u017ee prote\u00edn m\u00e1 v skuto\u010dnosti <strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22127335\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ochrann\u00fd<\/a> <\/strong>alebo<strong> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18665794\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">minim\u00e1lny \u00fa\u010dinok<\/a> na kosti.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-534943619.jpg\" alt=\"17 m\u00fdtov stravovania - prote\u00edny \u0161kodia\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - prote\u00edny \u0161kodia\"\/><\/figure>\n<\/div>\n\n\n<p>In\u00e1 d\u00e1vnej\u0161ia \u0161t\u00fadia preuk\u00e1zala, \u017ee vysoko prote\u00ednov\u00e9 di\u00e9ty zvy\u0161uj\u00fa r\u00fdchlos\u0165 glomerul\u00e1rnej filtr\u00e1cie (GFR), ktor\u00e1 sa odohr\u00e1va na glomerul\u00e1rnej membr\u00e1ne obli\u010diek. Tvrdilo sa, \u017ee zv\u00fd\u0161en\u00e1 GFR bola znakom, \u017ee <strong>na obli\u010dky vpl\u00fdval stres. <\/strong>Nov\u0161\u00ed v\u00fdskum ale uk\u00e1zal, \u017ee po\u0161kodenie obli\u010diek sa <strong>nevyskytuje v d\u00f4sledku<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10722779\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> zv\u00fd\u0161en\u00e9ho mno\u017estva bielkov\u00edn.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Pravda: <\/b>Prote\u00edn ani vo ve\u013ekom mno\u017estve nie je \u0161kodliv\u00fd pre kosti. Nepo\u0161kod\u00ed ani va\u0161e obli\u010dky, pokia\u013e netrp\u00edte u\u017e existuj\u00facim ochoren\u00edm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mytus_cislo_4_Nejedzte_vajecne_zltka\"><\/span>M\u00fdtus \u010d\u00edslo 4: Nejedzte vaje\u010dn\u00e9 \u017e\u013atka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak s\u00fa m\u00e9di\u00e1 v&nbsp;nie\u010dom dobr\u00e9, tak je to<strong> stra\u0161enie \u013eud\u00ed \u00faplne ne\u0161kodn\u00fdmi potravinami.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-588597386.jpg\" alt=\"17 m\u00fdtov stravovania - \u017e\u013atka \u0161kodia\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - \u017e\u013atka \u0161kodia\"\/><\/figure>\n<\/div>\n\n\n<p>Vajcia s\u00fa d\u00e9monizovan\u00e9, preto\u017ee <strong>\u017e\u013atky, ktor\u00e9 s\u00fa pln\u00e9 \u017eiv\u00edn<\/strong>, obsahuj\u00fa vysok\u00e9 hladiny cholesterolu. <em>Des\u00ed v\u00e1s to?<\/em> Nemalo by, preto\u017ee konzum\u00e1cia potrav\u00edn s vysok\u00fdm obsahom cholesterolu u v\u00e4\u010d\u0161iny \u013eud\u00ed nem\u00e1 vplyv na&nbsp;<strong><a href=\"https:\/\/examine.com\/nutrition\/will-eating-eggs-increase-my-cholesterol\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">zv\u00fd\u0161enie hladiny cholesterolu<\/a>.&nbsp;<\/strong>Navy\u0161e, v klinick\u00fdch \u0161t\u00fadi\u00e1ch sa nena\u0161iel <a href=\"https:\/\/examine.com\/nutrition\/are-eggs-healthy\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>\u017eiaden s\u00favis medzi vaj\u00ed\u010dkami a&nbsp;kardiovaskul\u00e1rnymi ochoreniami<\/strong><\/a>, iba v&nbsp;pr\u00edpade \u013eud\u00ed, ktor\u00ed u\u017e maj\u00fa ist\u00e9 predispoz\u00edcie <em>(diabetes alebo hyperglyk\u00e9mia).<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Pravda:<\/b> Vajcia s\u00fa skvel\u00fdm zdrojom prote\u00ednov, tukov a&nbsp;in\u00fdch \u017eiv\u00edn. Ich vplyv na vysok\u00fd cholesterol a&nbsp;vznik kardiovaskul\u00e1rnych chor\u00f4b <strong>bol roky prece\u0148ovan\u00fd<\/strong>.<\/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=\"Mytus_cislo_5_Cervene_maso_sposobuje_rakovinu\"><\/span>M\u00fdtus \u010d\u00edslo 5: \u010cerven\u00e9 m\u00e4so sp\u00f4sobuje rakovinu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyjadrenia ako toto <strong>s\u00fa absol\u00fatnym m\u00fdtom<\/strong>. Rakovina je ve\u013emi diskutabiln\u00fdm ochoren\u00edm. Av\u0161ak, takmer v\u0161etko, \u010do jeme, m\u00e1&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23193004\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">potenci\u00e1l podie\u013ea\u0165 sa na vzniku rakoviny<\/a>.&nbsp;<strong>Napr\u00edklad antioxidanty<\/strong> &#8211; tie m\u00f4\u017eu rakovinov\u00fd rast podpori\u0165, ale m\u00f4\u017eu mu aj zabr\u00e1ni\u0165 &#8211; ich \u00fa\u010dinok je dos\u0165 <strong>nen\u00e1padn\u00fd na to, aby si ho niekto v\u0161imol.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00e9 zlo\u017eky \u010derven\u00e9ho m\u00e4sa \u2013 ako napr\u00edklad polyaromatick\u00e9 uh\u013eovod\u00edky (PAHs), s\u00fa zodpovedn\u00e9 za ni\u010denie gen\u00f3mu, \u010do je prv\u00fdm krokom k&nbsp;vzniku potenci\u00e1lnej rakoviny. S\u00fa\u010dasn\u00e9 zistenia nazna\u010duj\u00fa, \u017ee \u010derven\u00e9 m\u00e4so m\u00f4\u017ee predstavova\u0165 riziko rakoviny <strong>pre \u013eud\u00ed so zlou \u017eivotospr\u00e1vou, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24842864\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">nespr\u00e1vnym stravovan\u00edm<\/a> a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24659930\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">stresuj\u00facim \u017eivotn\u00fdm \u0161t\u00fdlom<\/a>.<\/strong> &nbsp;Ak cvi\u010d\u00edte, jete zeleninu a nefaj\u010d\u00edte, <a href=\"https:\/\/examine.com\/nutrition\/does-red-meat-cause-cancer\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u00fa\u010dinok \u010derven\u00e9ho m\u00e4sa <\/a>nie je nie\u010d\u00edm, \u010doho by ste sa mali ob\u00e1va\u0165.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-594463000.jpg\" alt=\"17 m\u00fdtov stravovania - \u010derven\u00e9 m\u00e4so \u0161kod\u00ed\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - \u010derven\u00e9 m\u00e4so \u0161kod\u00ed\"\/><\/figure>\n<\/div>\n\n\n<p><b>Pravda:<\/b> Strach z&nbsp;rakoviny v&nbsp;spojen\u00ed s&nbsp;\u010derven\u00fdm m\u00e4som je prehnan\u00fd. Snaha o zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl <em>(udr\u017eanie spr\u00e1vnej hmotnosti, cvi\u010denie a&nbsp;vyh\u00fdbanie sa faj\u010deniu cigariet)<\/em> <strong>je ove\u013ea d\u00f4le\u017eitej\u0161ie<\/strong> ako kontrolovanie pr\u00edjmu \u010derven\u00e9ho m\u00e4sa. Ak sa aj napriek tomu chcete \u010derven\u00e9mu m\u00e4su vyhn\u00fa\u0165, mali by to by\u0165 <strong>najm\u00e4 \u00fadeniny a&nbsp;spracovan\u00e9 m\u00e4so.<\/strong><\/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=\"Mytus_cislo_6_Nemali_by_ste_solit\"><\/span>M\u00fdtus \u010d\u00edslo 6: Nemali by ste soli\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je pravda, \u017ee \u013eudia s hypertenziou by sa mali vyh\u00fdba\u0165 nadmern\u00e9mu pr\u00edjmu soli, preto\u017ee<strong> zvy\u0161uje ich krvn\u00fd tlak<\/strong>. Pri v\u00e4\u010d\u0161ine \u013eud\u00ed sa ale zistila len mal\u00e1 alebo \u017eiadna <a href=\"http:\/\/ajh.oxfordjournals.org\/content\/early\/2014\/09\/03\/ajh.hpu164\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>s\u00favislos\u0165 medzi konzum\u00e1ciou soli a&nbsp;hypertenziou<\/strong><\/a>. Namiesto toho, \u0161t\u00fadie poukazuj\u00fa na <strong>s\u00favislos\u0165 medzi vysok\u00fdm krvn\u00fdm tlakom a vysokou telesnou hmotnos\u0165ou<\/strong>, meranou BMI.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-105493173.jpg\" alt=\"17 m\u00fdtov stravovania - so\u013e \u0161kod\u00ed\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - so\u013e \u0161kod\u00ed\"\/><\/figure>\n<\/div>\n\n\n<p>So\u013e (sod\u00edk) je z\u00e1kladn\u00fdm miner\u00e1lom, ktor\u00e9ho spotreba je rozhoduj\u00faca pre na\u0161e zdravie. Probl\u00e9m spo\u010d\u00edva v tom, \u017ee priemern\u00fd \u010dlovek spotrebuje dvojn\u00e1sobok jeho odpor\u00fa\u010dan\u00e9ho pr\u00edjmu. Nadbytok sod\u00edka nemus\u00ed zvy\u0161ova\u0165 krvn\u00fd tlak, ale s\u00favis\u00ed s \u010fal\u0161\u00edmi zdravotn\u00fdmi probl\u00e9mami, ako je <strong><a href=\"http:\/\/www.worldactiononsalt.com\/salthealth\/factsheets\/kidney\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">po\u0161kodenie obli\u010diek<\/a> a <a href=\"http:\/\/www.medicaldaily.com\/too-much-salt-how-diet-too-high-sodium-can-affect-your-heart-brain-and-even-bone-330910\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">zv\u00fd\u0161en\u00e9 riziko <\/a><\/strong>kognit\u00edvneho poklesu.<\/p>\n\n\n\n<p><b>Pravda:<\/b> So\u013e (sod\u00edk) nemus\u00ed ma\u0165 s\u00favis s vysok\u00fdm krvn\u00fdm tlakom, s v\u00fdnimkou \u013eud\u00ed so zv\u00fd\u0161enou citlivos\u0165ou na soli. Napriek tomu <strong>v\u0161etko, \u010doho je prebytok, je \u0161kodliv\u00e9<\/strong>, a&nbsp;ani sod\u00edk nie je v\u00fdnimkou.<\/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=\"Mytus_cislo_7_Chlieb_je_zly\"><\/span>M\u00fdtus \u010d\u00edslo 7: Chlieb je zl\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kritici a hejteri ozna\u010duj\u00fa <strong>ak\u00e9ko\u013evek mno\u017estvo lepku za nebezpe\u010denstvo<\/strong>. Zatia\u013e \u010do mal\u00e9 mno\u017estv\u00e1 glut\u00e9nu m\u00f4\u017eu naozaj vyvola\u0165 nejak\u00e9 sympt\u00f3my u \u013eud\u00ed s intestin\u00e1lnymi poruchami, u&nbsp;in\u00fdch<strong> nebola zaznamenan\u00e1 \u017eiadna negat\u00edvna odpove\u010f organizmu.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-589460098.jpg\" alt=\"17 m\u00fdtov stravovania - chlieb je zl\u00fd\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - chlieb je zl\u00fd\"\/><\/figure>\n<\/div>\n\n\n<p>Zatia\u013e \u010do glut\u00e9n pritiahol cel\u00fa pozornos\u0165, existuj\u00fa aj in\u00e9 zl\u00fa\u010deniny, ktor\u00e9 <strong>m\u00f4\u017eu by\u0165 e\u0161te d\u00f4le\u017eitej\u0161ie pre \u013eud\u00ed s podozren\u00edm citlivosti na lepok<\/strong>. V\u00fdskumn\u00edci z prvotnej \u0161t\u00fadii o nezn\u00e1\u0161anlivosti na glut\u00e9n vykonali nesk\u00f4r <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24740495\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u010fal\u0161iu \u0161t\u00fadiu so z\u00e1verom<\/a>, \u017ee <strong>glut\u00e9n nemus\u00ed by\u0165 nevyhnutne zodpovedn\u00fd za syndr\u00f3m dr\u00e1\u017ediv\u00e9ho \u010dreva<\/strong>. Potvrdili, \u017ee zl\u00fa\u010deniny patriace do kateg\u00f3rie <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25982757\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">FODMAP<\/a> <em>(ktor\u00e9 s\u00fa pr\u00edtomn\u00e9 v r\u00f4znych rastlinn\u00fdch potravin\u00e1ch)<\/em> m\u00f4\u017eu by\u0165 v\u00e4\u010d\u0161\u00edm probl\u00e9mom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Pravda:<\/b> Aj ke\u010f niektor\u00ed \u013eudia trpia intoleranciou na p\u0161enicu, glut\u00e9n za to nem\u00f4\u017ee. Vplyv na to m\u00f4\u017eu ma\u0165 aj \u010fal\u0161ie zlo\u017eky.<\/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=\"Mytus_cislo_8_Celozrnny_chlieb_je_omnoho_lepsi_ako_biely\"><\/span>M\u00fdtus \u010d\u00edslo 8: Celozrnn\u00fd chlieb je omnoho lep\u0161\u00ed ako biely&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biely chlieb (vyroben\u00fd z&nbsp;bielej m\u00faky) i&nbsp;celozrnn\u00fd chlieb <strong>obsahuj\u00fa glut\u00e9n, a&nbsp;s&nbsp;t\u00fdm&nbsp;s\u00favisiace prote\u00edny.<\/strong> Obsahuj\u00fa <strong>podobn\u00e9 mno\u017estvo kal\u00f3ri\u00ed,<\/strong> ale celozrnn\u00fd chlieb m\u00e1 ni\u017e\u0161\u00ed glykemick\u00fd a&nbsp;inzul\u00ednov\u00fd index, tak\u017ee jeho konzum\u00e1cia sp\u00f4sobuje <a href=\"http:\/\/www.mendosa.com\/insulin_index.htm\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>ni\u017e\u0161iu hladinu inzul\u00ednu v&nbsp;tele<\/strong><\/a>. Z tohto d\u00f4vodu, ako aj vzh\u013eadom na jeho <strong>vy\u0161\u0161\u00ed obsah vl\u00e1kniny a mikro\u017eiv\u00edn<\/strong> sa tvrd\u00ed, \u017ee <strong>celozrnn\u00fd chlieb je zdrav\u0161\u00ed ako biely chlieb.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-124572880.jpg\" alt=\"17 m\u00fdtov stravovania - celozrnn\u00fd chlieb je lep\u0161\u00ed ako biely\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - celozrnn\u00fd chlieb je lep\u0161\u00ed ako biely\"\/><\/figure>\n<\/div>\n\n\n<p>Pravda je v\u0161ak tak\u00e1, \u017ee<strong> rozdiely medzi bielym a&nbsp;celozrnn\u00fdm chliebom s\u00fa <a href=\"https:\/\/examine.com\/nutrition\/is-whole-wheat-bread-better-than-white-bread\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">relat\u00edvne mal\u00e9<\/a><\/strong>. \u00c1no, celozrnn\u00fd chlieb <strong>m\u00e1 vy\u0161\u0161\u00ed obsah vl\u00e1kniny<\/strong>, ale tento obsah je v&nbsp;porovnan\u00ed s&nbsp;ovoc\u00edm a&nbsp;zeleninou dos\u0165 n\u00edzky. A \u00e1no, biely chlieb <strong>str\u00e1ca po\u010das spracovania viac mikronutrientov,<\/strong> ale tieto mikro\u017eiviny s\u00fa \u010dasto op\u00e4tovne zaveden\u00e9<em> (chlieb sa potom naz\u00fdva &#8220;obohaten\u00fd&#8221;)<\/em>. Jedin\u00e9, \u010do radik\u00e1lne odli\u0161uje celozrnn\u00fd chlieb od bieleho, je <strong>vy\u0161\u0161\u00ed obsah kyseliny fytovej<\/strong>. Kyselina fytov\u00e1 sa via\u017ee na miner\u00e1ly, <em>ako je \u017eelezo a zinok<\/em>, a tak<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2821800\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong> m\u00f4\u017ee mierne zn\u00ed\u017ei\u0165 ich absorpciu v tele<\/strong><\/a>. Na druhej strane m\u00e1 kyselina fytov\u00e1 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8383315\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>ochrann\u00fd a protiz\u00e1palov\u00fd \u00fa\u010dinok pre hrub\u00e9 \u010drevo.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Pravda:<\/b> N\u00e1zor, \u017ee celozrnn\u00fd chlieb je zdrav\u0161\u00ed ako biely chlieb, nie je pravdiv\u00fd.<strong> Je medzi nimi len minim\u00e1lny rozdiel<\/strong> \u2013 ani jeden z&nbsp;nich neobsahuje vysok\u00fd podiel vl\u00e1kniny, a ani mikro\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\"><span class=\"ez-toc-section\" id=\"Mytus_cislo_9_Kukuricny_sirup_s_vysokym_obsahom_fruktozy_je_ovela_horsi_ako_cukor\"><\/span>M\u00fdtus \u010d\u00edslo 9: Kukuri\u010dn\u00fd sirup s vysok\u00fdm obsahom frukt\u00f3zy je ove\u013ea hor\u0161\u00ed ako cukor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gluk\u00f3za, teda cukor v&nbsp;krvi, je <strong>preferovan\u00fdm zdrojom energie v \u013eudskom tele.<\/strong> Frukt\u00f3za <em>(\u010fal\u0161\u00ed druh cukru)<\/em>, m\u00f4\u017ee by\u0165 tie\u017e pou\u017eit\u00e1 ako zdroj energie, k\u00fdm nie je pe\u010de\u0148 pln\u00e1 glykog\u00e9nu. Akon\u00e1hle sa frukt\u00f3za u\u017e viac nepou\u017e\u00edva na energiu, prev\u00e1dza sa na mastn\u00e9 kyseliny. Prv\u00e9 v\u00fdskumy viedli k presved\u010deniu, \u017ee frukt\u00f3za m\u00f4\u017ee sp\u00f4sobi\u0165 <strong>stukovatenie pe\u010dene<\/strong>, ako aj <strong>inzul\u00ednov\u00fa rezistenciu alebo obezitu.<\/strong> <a href=\"https:\/\/examine.com\/nutrition\/is-hfcs-high-fructose-corn-syrup-worse-than-sugar\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Vysoko-frukt\u00f3zov\u00fd kukuri\u010dn\u00fd sirup<\/a> (HFCS) je kv\u00f4li vysok\u00e9mu obsahu frukt\u00f3zy <strong>ozna\u010dovan\u00fd za nezdrav\u00fd.&nbsp;<\/strong>V&nbsp;z\u00e1vislosti od met\u00f3dy produkcie, tekutina HFCS m\u00e1 <strong>obsah frukt\u00f3zy 42-55%<\/strong>. Sachar\u00f3za tie\u017e zn\u00e1ma ako stolov\u00fd cukor, obsahuje 50% frukt\u00f3zy.<strong> Rozdiel od -8 do +5 % je minim\u00e1lny.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-482156396.jpg\" alt=\"17 m\u00fdtov stravovania - kukuri\u010dn\u00fd sirup \u0161kod\u00ed\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - kukuri\u010dn\u00fd sirup \u0161kod\u00ed\"\/><\/figure>\n<\/div>\n\n\n<p><b>Pravda:<\/b> HFCS a&nbsp;stolov\u00fd cukor s\u00fa z&nbsp;h\u013eadiska dopadu na zdravie <strong>ve\u013emi podobn\u00e9<\/strong>. Fakt, \u017ee&nbsp;vysoko-frukt\u00f3zov\u00fd kukuri\u010dn\u00fd sirup m\u00f4\u017ee obsahova\u0165 viac frukt\u00f3zy, <strong>je zanedbate\u013en\u00fd.<\/strong><\/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=\"Mytus_cislo_10_Potraviny_su_vzdy_nadradene_doplnkom\"><\/span>M\u00fdtus \u010d\u00edslo 10: Potraviny s\u00fa v\u017edy nadraden\u00e9 doplnkom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko\u013ekokr\u00e1t ste u\u017e po\u010duli tvrdenie, \u017ee klasick\u00e9 potraviny s\u00fa lep\u0161ie ako v\u00fd\u017eivov\u00e9 doplnky? Opakovalo sa to tak \u010dasto, a\u017e slovo<strong> &#8220;pr\u00edrodn\u00e9&#8221; z\u00edskalo pozit\u00edvny v\u00fdznam<\/strong>, zatia\u013e \u010do slov\u00e1 <strong>&#8220;syntetick\u00fd&#8221; alebo &#8220;chemick\u00fd&#8221; maj\u00fa v\u00fdznam negat\u00edvny.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-509617428.jpg\" alt=\"17 m\u00fdtov stravovania - potraviny s\u00fa lep\u0161ie ako doplnky v\u00fd\u017eivy\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - potraviny s\u00fa lep\u0161ie ako doplnky v\u00fd\u017eivy\"\/><\/figure>\n<\/div>\n\n\n<p>Nie je to v\u0161ak tak\u00e9 jednozna\u010dn\u00e9. Niektor\u00e9 zl\u00fa\u010deniny <strong>s\u00fa dokonca \u00fa\u010dinnej\u0161ie v doplnkovej forme.<\/strong> Jedn\u00fdm z pr\u00edkladov je kurkum\u00edn v kurkume, ktor\u00fd je \u010dasto doplnen\u00fd piper\u00ednom <em>(extrakt z \u010dierneho korenia)<\/em> alebo z\u00edskan\u00fd v lipozom\u00e1lnej forme <strong>na zv\u00fd\u0161enie jeho inak n\u00edzkej biologickej dostupnosti<\/strong>. To ist\u00e9 plat\u00ed aj pri vitam\u00ednoch. Napr\u00edklad Fylochin\u00f3n<strong> <a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-k-vsetko-co-o-nom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">(vitam\u00edn K1)<\/a><\/strong> je pevne viazan\u00fd na membr\u00e1ny v rastlin\u00e1ch, a preto <strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8813897\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">je biologicky dostupnej\u0161\u00ed <\/a>v doplnkovej forme<\/strong>. Podobne aj <strong>kyselina listov\u00e1 (doplnok B9),<\/strong> ktor\u00e1 je biologicky dostupnej\u0161ia ne\u017e fol\u00e1t <em>(B9 prirodzene pr\u00edtomn\u00fd v potravin\u00e1ch). <\/em>Mnoho vitam\u00ednov m\u00e1<strong> prirodzen\u00e9 a syntetick\u00e9 formy<\/strong>. To ich spr\u00edstup\u0148uje viacer\u00fdm \u013eu\u010fom. Ak by napr\u00edklad <a href=\"https:\/\/examine.com\/supplements\/vitamin-b12\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">B12<\/a> nemohol by\u0165 syntetizovan\u00fd, bolo by to <strong>pre veg\u00e1nov mimoriadne finan\u010dne n\u00e1ro\u010dn\u00e9.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Pravda:<\/b>&nbsp;Pokia\u013e ide napr\u00edklad o vitam\u00edny, potraviny <strong>nemusia by\u0165 v\u017edy lep\u0161\u00edm rie\u0161en\u00edm ako doplnky v\u00fd\u017eivy<\/strong>.<\/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=\"Mytus_cislo_11_Doplnky_su_nadradene_potravinam\"><\/span>M\u00fdtus \u010d\u00edslo 11: Doplnky s\u00fa nadraden\u00e9 potravin\u00e1m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento m\u00fdtus zriedka vyslovuje, ale \u010dasto sa pod\u013ea neho kon\u00e1. Jedn\u00fdm z argumentov je, \u017ee intenz\u00edvne po\u013enohospod\u00e1rstvo viedlo k vy\u010derpaniu p\u00f4dy, tak\u017ee pr\u00edrodn\u00e9 potraviny <em>(zelenina, obilniny a zvierat\u00e1 nimi k\u0155men\u00e9)<\/em><strong>&nbsp;neposkytuj\u00fa dostatok vitam\u00ednov a miner\u00e1lov<\/strong>. \u010eal\u0161\u00edm argumentom je, \u017ee <strong>potraviny s\u00fa pln\u00e9 nezn\u00e1mych zl\u00fa\u010den\u00edn,<\/strong> okrem zn\u00e1mych <em>&#8220;jedov&#8221;,<\/em> ako s\u00fa ob\u00e1van\u00fd <strong>nas\u00fdten\u00fd tuk, cholesterol \u010di glut\u00e9n.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-505820296.jpg\" alt=\"17 m\u00fdtov stravovania - doplnky v\u00fd\u017eivy s\u00fa lep\u0161ie ako potraviny\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - doplnky v\u00fd\u017eivy s\u00fa lep\u0161ie ako potraviny\"\/><\/figure>\n<\/div>\n\n\n<p>Jedna tretina \u013eud\u00ed u\u017e\u00edva multivitam\u00edn. Neexistuje v\u0161ak \u017eiaden d\u00f4kaz o tom, \u017ee<strong> u\u017e\u00edvanie multivitam\u00ednov <a href=\"https:\/\/examine.com\/faq\/do-i-need-a-multivitamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">zv\u00fd\u0161i d\u013a\u017eku v\u00e1\u0161ho \u017eivota<\/a><\/strong>, a hoci to m\u00f4\u017ee prispie\u0165 <strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2682456\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">k&nbsp;zlep\u0161eniu v\u00e1\u0161ho zdravia niektor\u00fdmi sp\u00f4sobmi<\/a>,<\/strong>&nbsp;in\u00fdmi to m\u00f4\u017ee naopak ubl\u00ed\u017ei\u0165. Faktom je, \u017ee multivitam\u00edny s\u00fa len zriedka dobre koncipovan\u00e9. Vzh\u013eadom na n\u00e1kladov\u00e9 a priestorov\u00e9 d\u00f4vody <em>(\u013eudia s\u00fa zvyknut\u00ed u\u017e\u00edva\u0165 jednu tabletu denne a mohli by sa \u0161t\u00edti\u0165 u\u017e\u00edva\u0165 ich 10 naraz)<\/em>, multivitam\u00edny s\u00fa v\u00e4\u010d\u0161inou <strong>obohaten\u00e9 o mikronutrienty<\/strong> nach\u00e1dzaj\u00face sa v zdravej strave v hojnom mno\u017estve a <strong>zas chudobn\u00e9 na l\u00e1tky,<\/strong> ktor\u00e9 zvy\u010dajne potrebujeme. Najlep\u0161ie je <strong>zamera\u0165 sa na to, \u010do skuto\u010dne potrebujete<\/strong> &#8211; napr\u00edklad vitam\u00edn B12, ak ste veg\u00e1n alebo senior, a vitam\u00edn D, ak slnko vid\u00edte len zriedka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoh\u00e9 potraviny s\u00fa pln\u00e9 mikro\u017eiv\u00edn, ktor\u00e9 n\u00e1m \u010dasto ch\u00fdbaj\u00fa. Napr\u00edklad <strong>mlieko je \u010dasto obohaten\u00e9 o <a href=\"https:\/\/examine.com\/supplements\/vitamin-d\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitam\u00edn D<\/a><\/strong>, so\u013e je jodizovan\u00e1, in\u00e9 potraviny s\u00fa <strong>obohaten\u00e9 o <a href=\"https:\/\/examine.com\/supplements\/folic-acid\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kyselinu listov\u00fa<\/a>,<\/strong> tak\u017ee je dos\u0165 pravdepodobn\u00e9, \u017ee jej m\u00e1te <strong>sk\u00f4r nadbytok ako nedostatok<\/strong>. Z tohto h\u013eadiska, mnoh\u00e9 z na\u0161ich potrav\u00edn funguj\u00fa ako doplnky. \u017di\u0165 \u010disto na n\u00e1hrad\u00e1ch jedla (doplnkoch) by mohlo fungova\u0165 len v tom pr\u00edpade, ak&nbsp;<strong>by sme vedeli, \u010do je pre n\u00e1s fakt nevyhnutn\u00e9.<\/strong> Ka\u017ed\u00fdm d\u0148om sa u\u010d\u00edme nov\u00e9 veci, ale e\u0161te st\u00e1le nevieme dos\u0165 o zlo\u017ek\u00e1ch potrav\u00edn a ich interakci\u00e1ch s r\u00f4znymi syst\u00e9mami v na\u0161om tele. K\u00fdm nedospejeme k dokonal\u00e9mu pochopeniu \u013eudsk\u00e9ho tela a jeho v\u00fd\u017eivov\u00fdch potrieb, <strong>bude pre n\u00e1s bezpe\u010dnej\u0161ie jes\u0165 rozmanit\u00fa stravu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Pravda: <\/b>V\u00fd\u017eivov\u00e9 doplnky maj\u00fa svoje vyu\u017eitie. Pon\u00fakaj\u00fa mno\u017estvo v\u00fdhod a benefitov, av\u0161ak ako u\u017e z&nbsp;ich n\u00e1zvu vych\u00e1dza, <strong>nem\u00f4\u017eu nahr\u00e1dza\u0165 zdrav\u00fa stravu<\/strong> &#8211; m\u00f4\u017eu ju len dop\u013a\u0148a\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\"><span class=\"ez-toc-section\" id=\"Mytus_cislo_12_%E2%80%9CEat_clean_%E2%80%9D\"><\/span>M\u00fdtus \u010d\u00edslo 12: &#8220;Eat clean !&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u013dudia sa len m\u00e1lokedy zhodn\u00fa na tom, <strong>\u010do znamen\u00e1 zdrav\u00e1 strava<\/strong>. Pre niektor\u00fdch to znamen\u00e1 vyhn\u00fa\u0165 sa <strong>v\u0161etk\u00e9mu, \u010do nie je pr\u00edrodn\u00e9<\/strong>. Pre in\u00fdch to znamen\u00e1 vyhn\u00fa\u0165 sa v\u0161etk\u00fdm <em>&#8220;rizikov\u00fdm potravin\u00e1m&#8221;,&nbsp;<\/em>dokonca aj za t\u00fa cenu, \u017ee bud\u00fa fungova\u0165 na n\u00e1hrad\u00e1ch jedla a in\u00fdch doplnkoch. Jedn\u00fdm spolo\u010dn\u00fdm bodom <em>&#8220;clean diet&#8221;<\/em> je, \u017ee v\u00e1m nikto priamo nepovie, \u010do je zdrav\u00e9, ale v\u0161etci&nbsp;<strong>povedia, \u010do jes\u0165 nem\u00e1te.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Veg\u00e1nstvo mo\u017eno pova\u017eova\u0165 za prototyp zdravej v\u00fd\u017eivy,<\/strong> preto\u017ee sa vyh\u00fdba v\u0161etk\u00fdm \u017eivo\u010d\u00ed\u0161nym v\u00fdrobkom, \u010di u\u017e z etick\u00fdch d\u00f4vodov, alebo pre zlep\u0161enie zdravotn\u00e9ho stavu. Aj ke\u010f <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23836264\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>veg\u00e1ni a vegetari\u00e1ni \u017eij\u00fa dlh\u0161ie<\/strong><\/a>, m\u00f4\u017ee to by\u0165 sp\u00f4soben\u00e9 r\u00f4znymi pr\u00ed\u010dinami, ktor\u00e9 nes\u00favisia s jedlom. Napr\u00edklad \u013eudia, ktor\u00ed sa dr\u017eia vegetari\u00e1nskej stravy, v\u00e4\u010d\u0161inou praktizuj\u00fa aj <strong>relaxa\u010dn\u00e9 cvi\u010denia<\/strong><em> (medit\u00e1ciu, jogu &#8230;)<\/em>, <strong>vyh\u00fdbaj\u00fa sa nadmern\u00e9mu pitiu alkoholu a nefaj\u010dia.&nbsp;<\/strong>Av\u0161ak, v porovnan\u00ed s \u013eu\u010fmi, ktor\u00ed konzumuj\u00fa r\u00f4znorod\u00fa potravu, veg\u00e1ni <em>(a v men\u0161ej miere aj vegetari\u00e1ni)<\/em> pravdepodobne prij\u00edmu <strong>men\u0161ie mno\u017estvo \u017eiv\u00edn ako je optim\u00e1lne<\/strong>, napr\u00edklad<em>&nbsp;karnit\u00edn alebo vitam\u00edn B12<\/em>. <strong>Tieto \u017eiviny v\u0161ak mo\u017eno jednoducho doplni\u0165<\/strong> \u2013 v s\u00fa\u010dasnosti existuj\u00fa aj rastlinn\u00e9 varianty EPA, DHA a vitam\u00ednu D3.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-653251650.jpg\" alt=\"zdrav\u00e1 strava - \u010do to je?\" width=\"843\" height=\"562\" title=\"zdrav\u00e1 strava - \u010do to je?\"\/><\/figure>\n<\/div>\n\n\n<p>Av\u0161ak \u017eivo\u010d\u00ed\u0161ne produkty nie s\u00fa jedin\u00fdmi <em>&#8220;nezdrav\u00fdmi&#8221;<\/em> potravinami pre z\u00e1stancov <em>&#8220;clean&#8221;<\/em> stravovania. Nem\u00f4\u017eete jednoducho len jes\u0165 zeleninu &#8211; <strong>mus\u00edte sa uisti\u0165, \u017ee je organick\u00e1<\/strong>. Ide o&nbsp;tvrdenie, ktor\u00e9 je prezentovan\u00e9 ako samozrejm\u00e9 a funguje na princ\u00edpe, \u017ee <em>&#8220;prirodzen\u00fd a pr\u00edrodn\u00fd&#8221;<\/em> je dobr\u00fd, zatia\u013e \u010do <em>&#8220;syntetick\u00fd&#8221;<\/em> je vrcholne zl\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ou mylnou predstavou je, \u017ee na <strong>pestovanie ekologick\u00fdch plod\u00edn<\/strong> <strong>nie je mo\u017en\u00e9 pou\u017ei\u0165 \u017eiadnu syntetick\u00fa l\u00e1tku<\/strong>, zatia\u013e \u010do&nbsp;<a href=\"https:\/\/www.ams.usda.gov\/rules-regulations\/organic\/national-list\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">National List of Allowed and Prohibited Substances<\/a>&nbsp;rob\u00ed niektor\u00e9 v\u00fdnimky.&nbsp;<sup>&nbsp;<\/sup>\u010eal\u0161ou mylnou predstavou je, \u017ee <strong>na pestovanie ekologick\u00fdch plod\u00edn sa nepou\u017e\u00edva \u017eiadny pestic\u00edd<\/strong>, k\u00fdm existuj\u00fa pr\u00edrodn\u00e9 pestic\u00eddy, pou\u017e\u00edvaj\u00fa sa na pestovanie ekologick\u00fdch plod\u00edn a nie s\u00fa v\u017edy<strong> pre spotrebite\u013ea a&nbsp;\u017eivotn\u00e9 prostredie lep\u0161ie<\/strong>. Rez\u00eddu\u00e1 pestic\u00eddov v potravin\u00e1ch s\u00fa z\u00e1va\u017en\u00fdm probl\u00e9mom, hoci je potrebn\u00e9 poznamena\u0165, \u017ee Program \u00fadajov o pestic\u00eddoch (PDP) Ministerstva po\u013enohospod\u00e1rstva USA (USDA) zistil, \u017ee<strong> v\u00e4\u010d\u0161ina potrav\u00edn na trhu<\/strong> obsahovala zvy\u0161ky pod tolerovate\u013en\u00fdm limitom stanoven\u00fdm&nbsp;<a href=\"https:\/\/www.epa.gov\/pesticide-tolerances\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Agent\u00farou na ochranu \u017eivotn\u00e9ho prostredia (EPA)<\/a>. Navy\u0161e, <strong>opl\u00e1chnutie, o\u010distenie od \u0161upky<\/strong>, ak je to mo\u017en\u00e9, <strong>a&nbsp;varenie,<\/strong> m\u00f4\u017eu zn\u00ed\u017ei\u0165 mno\u017estvo pestic\u00eddu, ktor\u00e9 zostalo na va\u0161om jedle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je na\u0161e jedlo dos\u0165 zdrav\u00e9? Nie tak celkom. Niektor\u00ed guruovia zdravej v\u00fd\u017eivy odpor\u00fa\u010daj\u00fa, aby ste jedli len jedlo surov\u00e9, aby ste <strong>&#8220;nedenaturovali&#8221; jeho \u017eiviny.<\/strong> Toto je v\u0161ak <strong>ve\u013emi zl\u00fd n\u00e1pad.<\/strong> Surov\u00e9 mlieko m\u00f4\u017ee obsahova\u0165&nbsp;<a href=\"https:\/\/www.cdc.gov\/foodsafety\/rawmilk\/raw-milk-questions-and-answers.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>\u0161kodliv\u00e9 bakt\u00e9rie<\/strong><\/a>. Surov\u00e9 vajcia obsahuj\u00fa <a href=\"https:\/\/examine.com\/nutrition\/are-eggs-healthy\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>avid\u00edn<\/strong><\/a>, bielkovinu, ktor\u00e1 m\u00f4\u017ee viaza\u0165 ur\u010dit\u00e9 B-vitam\u00edny, ako biot\u00edn. Varenie m\u00f4\u017ee zn\u00ed\u017ei\u0165 obsah dusi\u010dnanov v zelenine (zle), ale aj ich obsah oxal\u00e1tu (dobr\u00e9). Nem\u00f4\u017eete to zov\u0161eobecni\u0165.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-628651498_1.jpg\" alt=\"posadnutos\u0165 zdravou stravou - eat clean\" width=\"843\" height=\"562\" title=\"posadnutos\u0165 zdravou stravou - eat clean\"\/><\/figure>\n<\/div>\n\n\n<p>Je \u013eahk\u00e9 vidie\u0165, ako sa d\u00e1 <strong>posadnutos\u0165 <em>&#8220;zdravou stravou&#8221;<\/em><\/strong> dotiahnu\u0165 a\u017e pr\u00edli\u0161 \u010faleko, dokonca a\u017e do <a href=\"http:\/\/www.orthorexia.com\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ortorexie<\/a>. To ale neznamen\u00e1, \u017ee <strong>v\u0161etky potraviny s\u00fa si rovn\u00e9<\/strong> &#8211; ur\u010dite by ste mali <strong>uprednost\u0148ova\u0165 nespracovan\u00e9<\/strong>&nbsp;pred spracovan\u00fdmi potravinami &#8211; v\u00e4\u010d\u0161ina z nich je chudobn\u00e1 na \u017eiviny, ale pln\u00e1 kal\u00f3ri\u00ed. Av\u0161ak ur\u010dite by ste sa nemali ob\u00e1va\u0165 konzumova\u0165 nie\u010do, \u010do nie je <strong>raw a organic<\/strong>, aby to neskr\u00e1tilo v\u00e1\u0161 \u017eivot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Pravda:<\/b><em>&nbsp;&#8220;Clean eating&#8221;<\/em> je nov\u00fd trend, ale ani guruovia sa sami nedok\u00e1\u017eu dohodn\u00fa\u0165 na tom, ktor\u00e9 potraviny s\u00fa zdrav\u00e9, a ktor\u00e9 nie. Dr\u017ete sa z\u00e1kladov. <strong>Uprednost\u0148ujte celistv\u00e9 jedl\u00e1<\/strong> <em>(ale nemajte pocit, \u017ee ak\u00e9ko\u013evek mno\u017estvo spracovan\u00fdch potrav\u00edn v\u00e1s zabije)<\/em>, jedzte organick\u00e9 potraviny, ak chcete, a m\u00f4\u017eete si to dovoli\u0165, <strong>l\u00fapte a um\u00fdvajte zeleninu a ovocie<\/strong> <em>(najm\u00e4 tie, ktor\u00e9 maj\u00fa vy\u0161\u0161ie \u00farovne rez\u00eddu\u00ed pestic\u00eddov, ako s\u00fa jahody )<\/em> a <strong>vyhnite sa pr\u00edli\u0161n\u00e9mu stresu z toho, \u010do budete jes\u0165, preto\u017ee pr\u00e1ve ten m\u00f4\u017ee skr\u00e1ti\u0165 v\u00e1\u0161 \u017eivot.<\/strong><\/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=\"Mytus_cislo_13_Mali_by_ste_absolvovat_pravidelny_detox\"><\/span>M\u00fdtus \u010d\u00edslo 13: Mali by ste absolvova\u0165 pravideln\u00fd detox<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/examine.com\/nutrition\/detoxes-an-undefined-scam\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><em>&#8220;Detoxika\u010dn\u00e9 di\u00e9ty&#8221;<\/em> <\/a>s\u00fa kone\u010dn\u00fdm prejavom <strong>posadnutosti <em>&#8220;clean eating&#8221;<\/em>.<\/strong> Tak\u00e9to di\u00e9ty oby\u010dajne <strong>obmedzuj\u00fa stravu na rastlinn\u00e9 \u0161\u0165avy,<\/strong> niekedy ochuten\u00e9 doplnkami. Po nieko\u013ek\u00fdch d\u0148och tohto re\u017eimu <strong>sa m\u00e1te o\u010disti\u0165 od &#8230;&nbsp;<\/strong>\u010coho? <strong>Dobr\u00e1 ot\u00e1zka.<\/strong> Vy\u0161etrovanie desiatich spolo\u010dnost\u00ed <a href=\"https:\/\/senseaboutscience.org\/wp-content\/uploads\/2017\/01\/Detox-Dossier.pdf\" target=\"_blank\" aria-label=\"z roku 2009 zistilo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z roku 2009 zistilo<\/a>, \u017ee tieto spolo\u010dnosti<strong>&nbsp;nedok\u00e1\u017eu pomenova\u0165 &#8220;tox\u00edny&#8221;<\/strong>, na ktor\u00e9 sa zameriava ak\u00fdko\u013evek z ich p\u00e4tn\u00e1stich produktov &#8211; nieto, aby <strong>preuk\u00e1zali \u00fa\u010dinnos\u0165 t\u00fdchto v\u00fdrobkov.<\/strong><sup>&nbsp;<\/sup>Presne povedan\u00e9, <strong>tox\u00edny s\u00fa rastlinn\u00e9 alebo \u017eivo\u010d\u00ed\u0161ne l\u00e1tky jedovat\u00e9 pre \u013eud\u00ed;<\/strong> ale pre mnoh\u00fdch detox guruov <a href=\"https:\/\/medlineplus.gov\/ency\/article\/002331.htm\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><em>&#8220;tox\u00edny&#8221;<\/em><\/a> zah\u0155\u0148aj\u00fa aj <strong>\u0165a\u017ek\u00e9 kovy a v\u0161etko syntetick\u00e9:<\/strong> nie iba toxick\u00e9 l\u00e1tky <em>(jedy vytvoren\u00e9 \u010dlovekom, ako s\u00fa zne\u010dis\u0165uj\u00face l\u00e1tky alebo pestic\u00eddy),<\/em> ale aj <strong>konzerva\u010dn\u00e9 l\u00e1tky, <a href=\"https:\/\/examine.com\/nutrition\/is-hfcs-high-fructose-corn-syrup-worse-than-sugar\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kukuri\u010dn\u00fd sirup s vysok\u00fdm obsahom frukt\u00f3zy<\/a><\/strong>, at\u010f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-669581496.jpg\" alt=\"detoxik\u00e1cia - m\u00fdtus\" width=\"843\" height=\"562\" title=\"detoxik\u00e1cia - m\u00fdtus\"\/><\/figure>\n<\/div>\n\n\n<p>\u017dia\u013e, aj ke\u010f je l\u00e1tka naozaj \u0161kodliv\u00e1, <strong>&#8220;detoxika\u010dn\u00e1 di\u00e9ta&#8221; nepom\u00f4\u017ee.<\/strong> Ak\u00fatna toxicita by pravdepodobne predstavovala <strong>naliehav\u00fa lek\u00e1rsku pomoc,<\/strong> zatia\u013e \u010do<strong> chronick\u00fa toxicitu najlep\u0161ie rie\u0161i spr\u00e1vny pitn\u00fd re\u017eim<\/strong>. Pe\u010de\u0148, obli\u010dky, p\u013e\u00faca a \u010fal\u0161ie org\u00e1ny pracuj\u00fa nepretr\u017eite, aby odstr\u00e1nili \u0161kodliv\u00e9 l\u00e1tky a vylu\u010dovali odpadov\u00e9 produkty metabolizmu; <strong>neprek\u00e1\u017eajte im pri pr\u00e1ci!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak je v\u0161ak pravdepodobn\u00e9, \u017ee &#8220;detoxika\u010dn\u00e9 di\u00e9ty&#8221; sk\u00f4r \u0161kodia, ako pom\u00e1haj\u00fa, \u010do vysvet\u013euje ich s\u00fa\u010dasn\u00fa popularitu? Jednou odpove\u010fou je: <strong>r\u00fdchla strata hmotnosti.&nbsp;<\/strong>Zbavte svoje telo sacharidov a vy\u010derpajte svoje z\u00e1soy glykog\u00e9nu za menej ako 24 hod\u00edn. V\u00fdsledn\u00e1 strata nieko\u013ek\u00fdch kilogramov v\u00e1s m\u00f4\u017ee presved\u010di\u0165 o tom, \u017ee <strong>t\u00e1to di\u00e9ta m\u00e1 naozaj pozit\u00edvny \u00fa\u010dinok<\/strong>. Ak va\u0161a di\u00e9ta skon\u010d\u00ed a vy obnov\u00edte svoje pravideln\u00e9 stravovacie n\u00e1vyky, glykog\u00e9n a s nim s\u00favisiaca voda <strong>sa vr\u00e1tia nasp\u00e4\u0165, a s nimi aj <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1615908\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">p\u00e1r straten\u00fdch kilogramov.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-896809102_1.jpg\" alt=\"detoxika\u010dn\u00e1 di\u00e9ta - pe\u010de\u0148\" width=\"843\" height=\"562\" title=\"detoxika\u010dn\u00e1 di\u00e9ta - pe\u010de\u0148\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Pravda<\/strong>: Zamerajte sa na udr\u017eate\u013en\u00e9 zdrav\u00e9 n\u00e1vyky, ako je <strong>pravideln\u00e1 konzum\u00e1cia v\u00fd\u017eivn\u00fdch jed\u00e1l.<\/strong>&nbsp;Bielkoviny, listov\u00e1 zeleninu a potraviny bohat\u00e9 na vitam\u00edny a miner\u00e1ly nie s\u00fa len chutnej\u0161ie ako \u010doko\u013evek, \u010do pon\u00faka <em>&#8220;detoxika\u010dn\u00e1 di\u00e9ta&#8221;<\/em>, ale s\u00fa<strong> pre v\u00e1s a va\u0161e telo aj lep\u0161ie.<\/strong><\/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=\"Mytus_cislo_14_Ak_chcete_schudnut_jedzte_castejsie\"><\/span>M\u00fdtus \u010d\u00edslo 14: Ak chcete schudn\u00fa\u0165, jedzte \u010dastej\u0161ie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je \u013eahk\u00e9 vystopova\u0165 p\u00f4vod tohto m\u00fdtu. Tr\u00e1venie trochu <strong>zr\u00fdch\u013euje v\u00e1\u0161 metabolizmus<\/strong>, tak\u017ee jes\u0165 menej jedla a \u010dastej\u0161ie by malo <strong>udr\u017ea\u0165 v\u00e1\u0161 metabolizmus zv\u00fd\u0161en\u00fd<\/strong>. Teoreticky. V praxi je v\u0161ak dok\u00e1zan\u00e9, \u017ee ak prij\u00edmete <strong>rovnak\u00e9 mno\u017estvo kal\u00f3ri\u00ed na po\u010det jed\u00e1l,<\/strong> nevpl\u00fdva to na stratu hmotnosti. Niektor\u00e9 \u0161t\u00fadie navy\u0161e nazna\u010duj\u00fa, \u017ee <a href=\"https:\/\/examine.com\/nutrition\/do-i-need-to-eat-six-times-a-day-to-keep-my-metabolism-high\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">men\u0161ie jedl\u00e1 skonzumovan\u00e9 \u010dastej\u0161ie<\/a> sp\u00f4sobuj\u00fa, \u017ee sa nebudete c\u00edti\u0165 a\u017e nato\u013eko pln\u00fd, a to <strong>m\u00f4\u017ee vies\u0165 k zv\u00fd\u0161en\u00e9mu prij\u00edmu potravy<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-532286801.jpg\" alt=\"chudnutie - ako \u010dasto jes\u0165?\" width=\"843\" height=\"562\" title=\"chudnutie - ako \u010dasto jes\u0165?\"\/><\/figure>\n<\/div>\n\n\n<p><b>Pravda: <\/b>Tr\u00e1venie mierne zvy\u0161uje r\u00fdchlos\u0165 v\u00e1\u0161ho metabolizmu, ale frekvencia jed\u00e1l m\u00e1 men\u0161\u00ed efekt ako <strong>celkov\u00e9 mno\u017estvo prijat\u00fdch kal\u00f3ri\u00ed.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mytus_cislo_15_Ak_chcete_schudnut_nejedzte_tesne_pred_spanim\"><\/span>M\u00fdtus \u010d\u00edslo 15: Ak chcete schudn\u00fa\u0165, nejedzte tesne pred span\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niektor\u00e9 \u0161t\u00fadie poukazuj\u00fa na v\u00fdhody konzum\u00e1cie jed\u00e1l <a href=\"https:\/\/examine.com\/nutrition\/does-eating-at-night-make-it-more-likely-to-gain-weight\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>v&nbsp;skor\u0161\u00edch hodin\u00e1ch, in\u00e9 zas v neskor\u00fdch<\/strong>.<\/a> Celkovo sa zd\u00e1, \u017ee v\u010dasn\u00ed jed\u00e1ci maj\u00fa mierne v\u00fdhody &#8211; ni\u010d p\u00f4sobiv\u00e9.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-847157296.jpg\" alt=\"17 m\u00fdtov stravovania - jedenie pred span\u00edm\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - jedenie pred span\u00edm\"\/><\/figure>\n<\/div>\n\n\n<p>Existuj\u00fa dva hlavn\u00e9 d\u00f4vody, pre\u010do jedenie neskoro v noci m\u00f4\u017ee br\u00e1ni\u0165 strate tukov, a obidva s\u00fa spojen\u00e9 <strong>s n\u00e1rastom denn\u00e9ho kalorick\u00e9ho pr\u00edjmu.<\/strong> Prv\u00fd d\u00f4vod je najjednoduch\u0161\u00ed: ak si namiesto toho, aby sme i\u0161li priamo do postele, doprajeme ob\u010derstvenie, potom <strong>kal\u00f3rie z tohto ob\u010derstvenia<\/strong> s\u00fa kal\u00f3rie, bez ktor\u00fdch by sme sa mo\u017eno zaobi\u0161li. Druh\u00fdm d\u00f4vodom je, \u017ee ke\u010f sa unav\u00edme, m\u00e1me tendenciu jes\u0165, aby sme mohli \u010falej fungova\u0165, a <strong>prednos\u0165 d\u00e1vame sladk\u00fdm jedl\u00e1m<\/strong>. Tak\u017ee, ak budeme v noci pracova\u0165 a \u0161tudova\u0165, alebo dokonca len sledova\u0165 telev\u00edziu, je pravdepodobnej\u0161ie, \u017ee <strong>budeme jes\u0165, nie z hladu<\/strong>, ale <strong>pom\u00e1ha\u0165 si pri boji s ospalos\u0165ou.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Pravda:<\/b> Ak budete jes\u0165 neskoro ve\u010der, nepriberiete, pokia\u013e to vo v\u00e1s nevyvol\u00e1 e\u0161te v\u00e4\u010d\u0161iu chu\u0165 do jedla.<\/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=\"Mytus_cislo16_Ak_sa_chcete_zbavit_tuku_cvicte_kardio_na_prazdny_zaludok\"><\/span>M\u00fdtus \u010d\u00edslo16: Ak sa chcete zbavi\u0165 tuku, cvi\u010dte kardio na pr\u00e1zdny \u017eal\u00fadok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak cvi\u010d\u00edte takmer na maxim\u00e1lnu kapacitu <em>(\u0161printy, HIIT, \u0165a\u017ek\u00e9 v\u00e1hy, &#8230;),<\/em> <strong>mali by ste sa predt\u00fdm najes\u0165,<\/strong> lebo t\u00fdm zvy\u0161ujete pravdepodobnos\u0165, \u017ee va\u0161a <strong>v\u00fdkonnos\u0165 nebude dostato\u010dn\u00e1.<\/strong> V\u00e4\u010d\u0161ina \u013eud\u00ed, ktor\u00ed sa rozhodn\u00fa cvi\u010di\u0165 <a href=\"https:\/\/examine.com\/nutrition\/is-it-better-to-do-aerobic-exercise-fasted\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">s&nbsp;pr\u00e1zdnym \u017eal\u00fadkom<\/a>, sa v\u0161ak rozhodne pre ur\u010dit\u00fa formu &#8220;kardia&#8221; <em>(aer\u00f3bne cvi\u010denie)<\/em>, ako je jogging. Po\u010das kardia s\u00fa ale v\u00fddaje spojen\u00e9 s v\u00fdkonom a energiou pri hladovan\u00ed <strong>takmer rovnak\u00e9 ako v&nbsp;nas\u00fdtenom stave.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-876164900.jpg\" alt=\"17 m\u00fdtov stravovania - kardio na pr\u00e1zdny alebo pln\u00fd \u017eal\u00fadok\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - kardio na pr\u00e1zdny alebo pln\u00fd \u017eal\u00fadok\"\/><\/figure>\n<\/div>\n\n\n<p><b>Pravda:<\/b> Medzi kardiom na pln\u00fd alebo pr\u00e1zdny \u017eal\u00fadok je <strong>ve\u013emi mal\u00fd rozdiel,<\/strong> pokia\u013e ide o stratu tuku, uchovanie svalov, denn\u00fd pr\u00edjem kal\u00f3ri\u00ed alebo r\u00fdchlos\u0165 metabolizmu. <strong>Na \u010dom naozaj z\u00e1le\u017e\u00ed, ste vy.<\/strong> Niektor\u00ed \u013eudia sa c\u00edtia svie\u017ei a&nbsp;pln\u00ed energie, ke\u010f vykon\u00e1vaj\u00fa kardio na pr\u00e1zdny \u017eal\u00fadok, zatia\u013e \u010do in\u00ed sa c\u00edtia unavene.<\/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=\"Mytus_cislo_17_Protein_potrebujete_ihned_po_cviceni\"><\/span>M\u00fdtus \u010d\u00edslo 17: Prote\u00edn potrebujete ihne\u010f po cvi\u010den\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f cvi\u010d\u00edte, po\u0161kod\u00edte si svaly, ktor\u00e9 musia by\u0165 opraven\u00e9 <em>(a mo\u017eno aj robustnej\u0161ie, teda v\u00e4\u010d\u0161ie).<\/em> Vykona\u0165 t\u00fato opravu <strong>v\u00e1m pom\u00f4\u017ee bielkovina<\/strong>, ktor\u00fa ste skonzumovali, av\u0161ak existencia <strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24299050\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">potr\u00e9ningov\u00e9ho &#8220;anabolick\u00e9ho okienka&#8221;<\/a>&nbsp;<\/strong>zost\u00e1va v literat\u00fare st\u00e1le spornou t\u00e9mou.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-547047738.jpg\" alt=\"17 m\u00fdtov stravovania - prote\u00edn hne\u010f po tr\u00e9ningu\" width=\"843\" height=\"562\" title=\"17 m\u00fdtov stravovania - prote\u00edn hne\u010f po tr\u00e9ningu\"\/><\/figure>\n<\/div>\n\n\n<p>Tvrdenie, \u017ee potrebujete prote\u00edn hne\u010f po tr\u00e9ningu, <strong>nemus\u00ed by\u0165 prehnan\u00e9.<\/strong> Konzumova\u0165 <a href=\"https:\/\/examine.com\/nutrition\/second-look-at-protein-quantity-after-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">20-40 g bielkov\u00edn<\/a> v priebehu dvoch hod\u00edn po cvi\u010den\u00ed m\u00f4\u017ee by\u0165 ide\u00e1lne, ale nie je to nevyhnutn\u00e9. <strong>Najd\u00f4le\u017eitej\u0161\u00ed je denn\u00fd pr\u00edjem bielkov\u00edn<\/strong>. Ak chcete maximalizova\u0165 opravy svalov, zamerajte sa na <strong>1,5-2,2 g bielkov\u00edn na kilogram va\u0161ej telesnej hmotnosti na de\u0148.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Pravda: <\/b>Nemus\u00edte konzumova\u0165 prote\u00edn ihne\u010f po tr\u00e9ningu, ale <strong>benefit v\u00e1m m\u00f4\u017ee pon\u00faknu\u0165 20-40 g prote\u00ednu<\/strong> po\u010das nasleduj\u00facich p\u00e1r hod\u00edn (a pred span\u00edm). Najd\u00f4le\u017eitej\u0161ie v\u0161ak je, <strong>ko\u013eko bielkov\u00edn pr\u00edjmete v priebehu d\u0148a.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co si mysl\u00edte o t\u00fdchto m\u00fdtoch roka 2017? <strong>\u010co by ste do tohto zoznamu doplnili vy?<\/strong> Pode\u013ete sa s nami v koment\u00e1roch o svoje n\u00e1zory, a v pr\u00edpade, \u017ee sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, <strong>podporte ho zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Ur\u010dite ste u\u017e po\u010duli o m\u00fdtoch v oblasti stravy. \u0160kodia n\u00e1m cukry, tuky aj bielkoviny. Jes\u0165 m\u00e1me &#8220;clean&#8221; a telu dopria\u0165 detox. Toto je top 17 m\u00fdtov roku 2017!<\/p>\n","protected":false},"author":25,"featured_media":102483,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6079,6055,6069,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-270328","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-myty","9":"tag-strava","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top 17 m\u00fdtov o stravovan\u00ed v roku 2017 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ur\u010dite ste u\u017e po\u010duli o m\u00fdtoch v oblasti stravy. \u0160kodia n\u00e1m cukry, tuky aj bielkoviny. 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