{"id":298096,"date":"2021-09-27T11:00:07","date_gmt":"2021-09-27T09:00:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=298096"},"modified":"2025-05-09T10:23:37","modified_gmt":"2025-05-09T08:23:37","slug":"rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/","title":{"rendered":"Rastlinn\u00e9 alternat\u00edvy m\u00e4sa: Ktor\u00e9 s\u00fa najlep\u0161ie, ko\u013eko bielkov\u00edn obsahuj\u00fa a dok\u00e1\u017eu m\u00e4so \u00faplne nahradi\u0165?"},"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\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/#Ake_su_najoblubenejsie_rastlinne_alternativy_masa\" title=\"Ak\u00e9 s\u00fa najob\u013e\u00fabenej\u0161ie rastlinn\u00e9 alternat\u00edvy m\u00e4sa?\">Ak\u00e9 s\u00fa najob\u013e\u00fabenej\u0161ie rastlinn\u00e9 alternat\u00edvy m\u00e4sa?<\/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\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/#6_najpopularnejsich_rastlinnych_alternativ_masa\" title=\"6 najpopul\u00e1rnej\u0161\u00edch rastlinn\u00fdch alternat\u00edv m\u00e4sa\">6 najpopul\u00e1rnej\u0161\u00edch rastlinn\u00fdch alternat\u00edv m\u00e4sa<\/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\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/#1_Tofu\" title=\"1. Tofu\">1. Tofu<\/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\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/#2_Tempeh\" title=\"2. Tempeh\">2. Tempeh<\/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\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/#3_Seitan\" title=\"3. Seitan\">3. Seitan<\/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\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/#4_Jackfruit\" title=\"4. Jackfruit\">4. Jackfruit<\/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\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/#5_Sojove_maso_dehydrovany_sojovy_protein\" title=\"5. S\u00f3jov\u00e9 m\u00e4so (dehydrovan\u00fd s\u00f3jov\u00fd prote\u00edn)\">5. S\u00f3jov\u00e9 m\u00e4so (dehydrovan\u00fd s\u00f3jov\u00fd prote\u00edn)<\/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\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/#6_Rastlinne_burgery_parky_alebo_sunky\" title=\"6. Rastlinn\u00e9 burgery, p\u00e1rky alebo \u0161unky&nbsp;\">6. Rastlinn\u00e9 burgery, p\u00e1rky alebo \u0161unky&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\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/#Ake_su_pre_a_proti_rastlinnych_alternativ_masa\" title=\"Ak\u00e9 s\u00fa pre a proti rastlinn\u00fdch alternat\u00edv m\u00e4sa?\">Ak\u00e9 s\u00fa pre a proti rastlinn\u00fdch alternat\u00edv m\u00e4sa?<\/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\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/#Budeme_v_buducnosti_maso_pestovat\" title=\"Budeme v bud\u00facnosti m\u00e4so pestova\u0165?\">Budeme v bud\u00facnosti m\u00e4so pestova\u0165?<\/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\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/#Vsetko_co_potrebujete_vediet_o_rastlinnych_nahradach_masa\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o rastlinn\u00fdch n\u00e1hrad\u00e1ch m\u00e4sa\">V\u0161etko, \u010do potrebujete vedie\u0165 o rastlinn\u00fdch n\u00e1hrad\u00e1ch m\u00e4sa<\/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\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dopyt po rastlinn\u00fdch alternat\u00edvach m\u00e4sa a mlie\u010dnych v\u00fdrobkoch je na vzostupe. U\u017e aj t\u00ed najv\u00e4\u010d\u0161\u00ed milovn\u00edci m\u00e4sa ob\u010das zaradia do svojho jed\u00e1lni\u010dka strukovinov\u00fd burger alebo tofu.&nbsp;<strong>\u010co za t\u00fdm stoj\u00ed?<\/strong>&nbsp;Trend veg\u00e1nstva, etick\u00e1 ot\u00e1zka, ekologick\u00e1 kr\u00edza, rast\u00faca ponuka veg\u00e1nskych potrav\u00edn a mo\u017eno aj popul\u00e1rne dokumenty typu Game Changers provokuj\u00face svoj\u00edm obsahom. Po\u010fme sa spolo\u010dne pozrie\u0165 na v\u00fdrobu, nutri\u010dn\u00fd profil a vyu\u017eitie najob\u013e\u00fabenej\u0161\u00edch alternat\u00edv m\u00e4sa.<\/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=\"Ake_su_najoblubenejsie_rastlinne_alternativy_masa\"><\/span>Ak\u00e9 s\u00fa najob\u013e\u00fabenej\u0161ie rastlinn\u00e9 alternat\u00edvy m\u00e4sa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Celosvetovo narast\u00e1 po\u010det veg\u00e1nov, vegetari\u00e1nov, ale aj \u013eud\u00ed, ktor\u00ed cielene obmedzuj\u00fa konzum\u00e1ciu m\u00e4sa a mlie\u010dnych v\u00fdrobkov.&nbsp;<strong>Naz\u00fdvaj\u00fa sa tie\u017e flexitari\u00e1ni, no a \u017eivo\u010d\u00ed\u0161ne potraviny si dopraj\u00fa len ob\u010das.<\/strong>&nbsp;Snahou flexitari\u00e1nov je jes\u0165 v s\u00falade s pr\u00edrodou, a tak chr\u00e1ni\u0165 plan\u00e9tu a jej zdroje. V jed\u00e1lni\u010dku obmedzuj\u00fa m\u00e4so a mlie\u010dne v\u00fdrobky s cie\u013eom zn\u00ed\u017ei\u0165 svoju uhl\u00edkov\u00fa stopu. T\u00edto jedinci tvoria pod\u013ea posledn\u00fdch v\u00fdskumov dokonca<strong>&nbsp;42 %&nbsp;<\/strong>z\u00e1kazn\u00edkov v obchodoch. Pod\u013ea doteraj\u0161\u00edch odhadov to vyzer\u00e1 tak, \u017ee tento trend bude pokra\u010dova\u0165 aj v nasleduj\u00facich rokoch. Do roku 2035 by mohli rastlinn\u00e9 alternat\u00edvy tvori\u0165 a\u017e 11 % z celkov\u00e9ho predaja m\u00e4sa, r\u00fdb a mlie\u010dnych v\u00fdrobkov. To ide ruka v ruke so zn\u00ed\u017een\u00edm konzum\u00e1cie m\u00e4sa a s ni\u017e\u0161\u00edmi emisiami oxidu uhli\u010dit\u00e9ho. <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20133]<\/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=\"6_najpopularnejsich_rastlinnych_alternativ_masa\"><\/span>6 najpopul\u00e1rnej\u0161\u00edch rastlinn\u00fdch alternat\u00edv m\u00e4sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rastlinn\u00e9 alternat\u00edvy m\u00e4sa sa naj\u010dastej\u0161ie vyr\u00e1baj\u00fa zo strukov\u00edn, a to hlavne zo s\u00f3je. T\u00e1 m\u00e1 toti\u017e vysok\u00fd obsah bielkov\u00edn, ktor\u00e9 dok\u00e1\u017ee na\u0161e telo dobre vyu\u017ei\u0165. Niektor\u00e9 z t\u00fdchto potrav\u00edn v\u0161ak maj\u00fa m\u00e1lo bielkov\u00edn a je nutn\u00e9 k nim prida\u0165 e\u0161te \u010fal\u0161\u00ed zdroj tejto d\u00f4le\u017eitej makro\u017eiviny. Ako s\u00fa na tom nutri\u010dne tie najob\u013e\u00fabenej\u0161ie alternat\u00edvy m\u00e4sa a \u010do v\u0161etko z nich m\u00f4\u017eeme uvari\u0165?&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_Tofu\"><\/span>1. Tofu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tofu asi nemus\u00edme zd\u013ahavo predstavova\u0165. Do na\u0161ich jed\u00e1lni\u010dkov sa dostalo z \u00c1zie, kde m\u00e1 jeho v\u00fdroba a konzum\u00e1cia dlh\u00fa hist\u00f3riu. Nejde o \u017eiadnu nov\u00fa modern\u00fa potravinu. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tofu\/\" class=\"ek-link\">Tofu <\/a>ako zdroj bielkov\u00edn pou\u017e\u00edvali u\u017e japonsk\u00ed mn\u00edsi pribli\u017ene pred tis\u00edc rokmi. <strong>Pod\u013ea niektor\u00fdch te\u00f3ri\u00ed vzniklo \u00faplnou n\u00e1hodou.<\/strong> \u010eal\u0161\u00ed uv\u00e1dzaj\u00fa, \u017ee za jeho vyn\u00e1jden\u00edm st\u00e1l \u010d\u00ednsky kuch\u00e1r, ktor\u00fd omylom pridal morsk\u00fa riasu nigari do s\u00f3jov\u00e9ho n\u00e1poja, a ten sa za\u010dal zr\u00e1\u017ea\u0165. Vznikla tak biela pevn\u00e1 hmota, ktor\u00fa dnes pozn\u00e1me ako tofu. Podobn\u00fd proces v\u00fdroby sa zachoval a\u017e dodnes.<span class=\"tadv-color\" style=\"color: #ff6600\"> [4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u00f3jov\u00e9 b\u00f4by sa najprv prepl\u00e1chnu a na nieko\u013eko hod\u00edn namo\u010dia do vody, aby napu\u010dali. Potom sa mixuj\u00fa a\u017e dovtedy, k\u00fdm nevznikne konzistencia pripom\u00ednaj\u00faca hladk\u00fa ka\u0161u. Rozmixovan\u00e1 zmes sa n\u00e1sledne zohreje na teplotu 100 \u2013 110 \u00b0C, \u010d\u00edm sa zredukuje s\u00f3jov\u00e1 chu\u0165. V niektor\u00fdch pr\u00edpadoch sa pri v\u00fdrobe pou\u017e\u00edvaj\u00fa a\u017e dvojn\u00e1sobn\u00e9 teploty s vyu\u017eit\u00edm tlakov\u00fdch n\u00e1dob. Po zohriat\u00ed sa pas\u00edruje a v\u010faka tomu vznikne s\u00f3jov\u00fd n\u00e1poj. Do\u0148 sa zamie\u0161a koagulant (riasa nigari alebo soli v\u00e1pnika), ktor\u00fd sa postar\u00e1 o vyzr\u00e1\u017eanie a vznik pevnej hmoty. Potom nasleduje u\u017e len filtr\u00e1cia a formovanie do blokov, ktor\u00e9 pozn\u00e1me z obchodov. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/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\">Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g tofu?<\/h3>\n\n\n\n<p>Tofu obsahuje v\u0161etky z\u00e1kladn\u00e9 aminokyseliny a pova\u017euje sa za jeden z najlep\u0161\u00edch zdrojov rastlinn\u00fdch bielkov\u00edn. Taktie\u017e je v\u010faka vstupnej surovine \u2013 s\u00f3ji, <strong>bohat\u00e9 na antioxidanty izoflavonoidy<\/strong>. Pri procese v\u00fdroby je e\u0161te obohaten\u00e9 o d\u00f4le\u017eit\u00fd v\u00e1pnik, ktor\u00fd m\u00e1 v tele podobn\u00fa vstrebate\u013enos\u0165 ako ten, ktor\u00fd n\u00e1jdeme v mlieku. Nutri\u010dn\u00e9 hodnoty v\u00fdsledn\u00e9ho tofu s\u00fa u\u017e ovplyvnen\u00e9 v\u00fdberom s\u00f3jov\u00fdch b\u00f4bov, ktor\u00e9 m\u00f4\u017eu ma\u0165 pomerne odli\u0161n\u00e9 zast\u00fapenie \u017eiv\u00edn. Takisto je rozdiel medzi konven\u010dn\u00fdm a BIO pestovan\u00edm. V\u00fdhoda tofu v BIO kvalite je, \u017ee poch\u00e1dza z biologicky naj\u010distej\u0161ej a najkvalitnej\u0161ej s\u00f3je. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g priemern\u00e9ho neochuten\u00e9ho tofu obsahuje 125 kcal, 2,3 g sacharidov, 12 g bielkov\u00edn, 7,5 g tuku<\/strong><\/li>\n\n\n\n<li><strong>100 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO tofu<\/a> priemerne obsahuje 70 kcal, 7,2 g bielkov\u00edn, 0,9 g sacharidov a 4 g tuku<\/strong><\/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\">\u010co uvari\u0165 z tofu?<\/h3>\n\n\n\n<p>Na trhu je u\u017e v s\u00fa\u010dasnosti okrem klasick\u00e9ho bieleho tofu dostupn\u00fd tie\u017e jeho \u00faden\u00fd, bylinkov\u00fd alebo marinovan\u00fd variant, ako aj ten s morsk\u00fdmi riasami \u010di zeleninou. M\u00f4\u017eeme n\u00e1js\u0165 ultra m\u00e4kk\u00e9 tofu alebo naopak tvrd\u00e9. <strong>Pod\u013ea toho, ak\u00fd druh tofu n\u00e1m skon\u010d\u00ed v ko\u0161\u00edku, m\u00f4\u017eeme vym\u00fd\u0161\u013ea\u0165, \u010do z neho uvari\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>M\u00e4kk\u00e9 biele tofu<\/strong> je skvel\u00e9 na sladk\u00e9 kr\u00e9my, slan\u00e9 n\u00e1tierky alebo om\u00e1\u010dky. D\u00e1 sa poveda\u0165, \u017ee ho vyu\u017eijeme v\u0161ade tam, kde be\u017ene d\u00e1vame <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvaroh <\/a>alebo jogurt.<\/li>\n\n\n\n<li><strong>Ochuten\u00e9 a pevnej\u0161ie varianty<\/strong> s\u00fa zase ide\u00e1lne na stir-fry so zeleninou, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganske-kari-s-tofu-a-cicerom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1nske kari<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganska-poke-miska\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pok\u00e9<\/a>. Prid\u00e1va sa tie\u017e do polievok alebo \u0161al\u00e1tov.<\/li>\n\n\n\n<li>Po rozpu\u010den\u00ed a dochuten\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-kurkuma-prasok-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kurkumou <\/a>a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cierna-himalajska-sol-jemna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010diernou so\u013eou<\/a> ho na panvici m\u00f4\u017eeme opiec\u0165, a tak vytvori\u0165 jedlo pripom\u00ednaj\u00face vajcia.<\/li>\n\n\n\n<li>V\u00fdhodou je, \u017ee sa <strong>tofu nemus\u00ed tepelne upravova\u0165<\/strong>. Ke\u010f teda potrebujeme r\u00fdchle jedlo, tak ho sta\u010d\u00ed nakr\u00e1ja\u0165 a v kombin\u00e1cii so zeleninou prida\u0165 na pe\u010divo. V okamihu m\u00e1me na stole r\u00fdchlu a nutri\u010dne vyv\u00e1\u017een\u00fa desiatu.<\/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.sk\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-1124x750.jpg\" alt=\"Tofu ako rastlinn\u00e1 alternat\u00edva m\u00e4sa\" class=\"wp-image-297147\" style=\"width:843px;height:563px\" title=\"Tofu ako rastlinn\u00e1 alternat\u00edva m\u00e4sa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1305943018-2048x1367.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=\"2_Tempeh\"><\/span>2. Tempeh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tempeh poch\u00e1dza z Indon\u00e9zie. V tejto oblasti ho pou\u017e\u00edvaj\u00fa u\u017e stovky rokov, ale do na\u0161ich jed\u00e1lni\u010dkov sa prebojoval a\u017e v 20. storo\u010d\u00ed. Je to tak\u00fd fermentovan\u00fd brat tofu. Vyr\u00e1ba sa z namo\u010den\u00fdch a uvaren\u00fdch s\u00f3jov\u00fdch b\u00f4bov, ku ktor\u00fdm sa potom prid\u00e1 \u0161tartovacia kult\u00fara v podobe u\u0161\u013eachtilej plesne rodu <em>Rhizopus oligosporus.<\/em> T\u00e1 v priebehu nieko\u013ek\u00fdch hod\u00edn a\u017e dn\u00ed prerastie naprie\u010d s\u00f3jov\u00fdmi b\u00f4bmi, spoj\u00ed ich a vytvor\u00ed tvrd\u00fa konzistenciu bielej farby. V\u010faka procesu ferment\u00e1cie <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tempeh\/\" class=\"ek-link\">tempeh <\/a>z\u00edska \u00faplne nov\u00e9 nutri\u010dn\u00e9 a chu\u0165ov\u00e9 vlastnosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g tempehu?<\/h3>\n\n\n\n<p>V\u010faka tomu, \u017ee sa tempeh vyr\u00e1ba z cel\u00fdch s\u00f3jov\u00fdch b\u00f4bov, typicky obsahuje viac vl\u00e1kniny, bielkov\u00edn, vitam\u00ednov a miner\u00e1lnych l\u00e1tok ne\u017e tofu. <strong>M\u00f4\u017ee sa pochv\u00e1li\u0165 napr\u00edklad vy\u0161\u0161\u00edm obsahom v\u00e1pnika, \u017eeleza a tie\u017e vitam\u00ednov skupiny B<\/strong>, ktor\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">v jed\u00e1lni\u010dku veg\u00e1nov a vegetari\u00e1nov \u010dasto ch\u00fdbaj\u00fa<\/a>. Takisto je zdrojom prospe\u0161n\u00fdch antioxidantov v podobe izoflavonoidov. V\u010faka procesu ferment\u00e1cie obsahuje aj zdraviu prospe\u0161n\u00e9 bakt\u00e9rie, ktor\u00e9 dok\u00e1\u017eu priaznivo ovplyvni\u0165 \u010drevn\u00fd mikrobi\u00f3m a podpori\u0165 tie\u017e zdrav\u00e9 tr\u00e1venie. <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u201312]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g neochuten\u00e9ho tempehu obsahuje v priemere 192 kcal, 20,3 g bielkov\u00edn, 7,6 sacharidov a 10,8 g tuku<\/strong><\/li>\n\n\n\n<li><strong>100 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BIO tempehu<\/a> obsahuje v priemere 179 kcal, 17,5 g bielkov\u00edn, 12 g sacharidov a 8 g tuku<\/strong><\/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=\"105073,105907,105964\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010co uvari\u0165 z tempehu?<\/h3>\n\n\n\n<p>Aj napriek tomu, \u017ee sa v na\u0161om jed\u00e1lni\u010dku objavil len ned\u00e1vno, jeho ob\u013e\u00fabenos\u0165 rastie aj u zaprisahan\u00fdch milovn\u00edkov m\u00e4sa. M\u00e1 toti\u017e typicky v\u00fdraznej\u0161iu chu\u0165 ne\u017e tofu. <strong>V obchodoch ho n\u00e1jdeme v r\u00f4znych variantoch, ktor\u00e9 sa od seba l\u00ed\u0161ia chu\u0165ou aj zlo\u017een\u00edm<\/strong>. Tempeh m\u00f4\u017ee by\u0165 neochuten\u00fd, marinovan\u00fd \u010di sma\u017een\u00fd. Dokonca m\u00f4\u017eeme narazi\u0165 aj na tempeh, ktor\u00fd sa vyr\u00e1ba z lupiny, zelenej fazule alebo in\u00fdch strukov\u00edn. Tie v\u0161ak maj\u00fa \u00faplne in\u00e9 v\u00fd\u017eivov\u00e9 hodnoty v porovnan\u00ed s be\u017en\u00fdm s\u00f3jov\u00fdm tempehom. Z tejto potraviny sa v kuchyni d\u00e1 vymyslie\u0165 mno\u017estvo skvel\u00fdch receptov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najjednoduch\u0161ie je tempeh nakr\u00e1ja\u0165 a jes\u0165 napr\u00edklad na chlebe.&nbsp;<\/li>\n\n\n\n<li>Chut\u00ed v\u00fdborne aj marinovan\u00fd a dochrumkava ope\u010den\u00fd v r\u00fare, na panvici alebo kontaktnom grile.&nbsp;<\/li>\n\n\n\n<li>Vytvor\u00edme s n\u00edm aj ob\u013e\u00faben\u00fd veggie burger alebo v\u00fd\u017eivn\u00e9 jedlo buddha bowl.<\/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.sk\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-1124x749.jpg\" alt=\"Tempeh ako rastlinn\u00e1 alternat\u00edva m\u00e4sa\" class=\"wp-image-297161\" style=\"width:843px;height:562px\" title=\"Tempeh ako rastlinn\u00e1 alternat\u00edva m\u00e4sa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1284912523-2048x1365.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_Seitan\"><\/span>3. Seitan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Seitan m\u00e1 takisto p\u00f4vod v \u00c1zii, konkr\u00e9tne v \u010c\u00edne. Pred stovkami rokov ho namiesto m\u00e4sa jedli budhistick\u00ed mn\u00edsi, ktor\u00ed s\u00fa \u010dasto vegetari\u00e1nmi. V tomto v\u0161ak podobnos\u0165 s tofu alebo tempehom kon\u010d\u00ed. <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/seitan\/\" class=\"ek-link\">Seitan <\/a>sa toti\u017e vyr\u00e1ba z p\u0161eni\u010dnej bielkoviny. <\/strong>Proces prebieha tak, \u017ee sa m\u00faka zmie\u0161a s vodou a nech\u00e1 sa nachv\u00ed\u013eu odpo\u010d\u00edva\u0165. Vzniknut\u00e9 cesto sa potom ponor\u00ed do \u010distej vody a preplachuje sa a\u017e dovtedy, k\u00fdm n\u00e1m nezostane hubovit\u00e1 hmota. V tejto f\u00e1ze sme m\u00faku zbavili ve\u013ekej \u010dasti sacharidov a zostala n\u00e1m len \u010dist\u00e1 bielkovina \u2013 lepok. Aj ke\u010f je tento postup dos\u0165 jednoduch\u00fd, zaberie ve\u013ea \u010dasu a trpezlivosti. Ak sa v\u00e1m do toho nechce, m\u00f4\u017eete si k\u00fapi\u0165 hotov\u00fd seitan alebo ho vyrobi\u0165 pomocou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-seitan-instant-amylon.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">instantnej zmesi<\/a>. T\u00fa jednoducho zmie\u0161ate s vodou a ob\u013e\u00faben\u00fdm koren\u00edm, potom tepelne uprav\u00edte a seitan je na stole. <span class=\"tadv-color\" style=\"color: #ff6600\">[13\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g seitanu?<\/h3>\n\n\n\n<p>Ako sme si u\u017e povedali, seitan je \u010dist\u00e1 p\u0161eni\u010dn\u00e1 bielkovina \u2013 lepok. Z toho d\u00f4vodu nie je vhodn\u00fd pro celiatikov a \u010fal\u0161\u00edch \u013eud\u00ed, ktor\u00ed sa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/je-chudnutie-na-bezlepkovej-strave-naozaj-rychle-a-dlhodobo-udrzatelne\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vyh\u00fdbaj\u00fa lepku<\/a>. V\u0161etci ostatn\u00ed si s n\u00edm v\u0161ak m\u00f4\u017eu v pohode spestri\u0165 jed\u00e1lni\u010dek. Pri poh\u013eade na zlo\u017eenie n\u00e1s s\u00edce neosln\u00ed vysok\u00fdm obsahom vitam\u00ednov alebo miner\u00e1lnych l\u00e1tok, ale <strong>prekvap\u00ed vysok\u00fdm obsahom bielkov\u00edn<\/strong>. Ke\u010f sa na zlo\u017eenie seitanu pozrieme bli\u017e\u0161ie, zist\u00edme, \u017ee mu ch\u00fdbaj\u00fa aminokyseliny lyz\u00edn, metion\u00edn aj treon\u00edn. Tieto l\u00e1tky v\u0161ak m\u00f4\u017eeme doplni\u0165 z in\u00fdch zdrojov bielkov\u00edn (tofu, tempeh) a obiln\u00edn (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>) v r\u00e1mci celodenn\u00e9ho jed\u00e1lni\u010dka. Ke\u010f si seitan priprav\u00edme s porciou obiln\u00edn a orechov, tak tieto aminokyseliny hravo dopln\u00edme. V neochutenej forme navy\u0161e seitan vynik\u00e1 n\u00edzkym obsahom kal\u00f3ri\u00ed, tukov a sacharidov. M\u00f4\u017ee by\u0165 preto skvel\u00fdm pomocn\u00edkom pri <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chudnut\u00ed<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[14\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g seitanu obsahuje v priemere 107 kcal, 17,9 g bielkov\u00edn, 9,5 g sacharidov a 0,8 g tuku<\/strong><\/li>\n\n\n\n<li><strong>100 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BIO seitanu<\/a> obsahuje v priemere 74 kcal, 13,1 g bielkov\u00edn, 5,2 g sacharidov a 0,4 g tuku<\/strong><\/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\">\u010co uvari\u0165 zo seitanu?<\/h3>\n\n\n\n<p>Seitan, nech je u\u017e k\u00fapen\u00fd alebo pripraven\u00fd doma, vzh\u013eadovo pripom\u00edna m\u00e4so.<strong> M\u00f4\u017eeme ho preto bez ob\u00e1v prida\u0165 v\u0161ade tam, kde by sme inak vyu\u017eili pr\u00e1ve zdroj \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Je v\u00fdborn\u00fd napr\u00edklad marinovan\u00fd, nakr\u00e1jan\u00fd na rezan\u010deky a osma\u017een\u00fd na panvici so zeleninou.<\/li>\n\n\n\n<li>Tie\u017e sa z neho pripravuje seitanov\u00fd steak, \u0161p\u00edzy alebo trhan\u00e9 &#8220;m\u00e4so\u201d.&nbsp;<\/li>\n\n\n\n<li>Rovnako v\u00fdborne chut\u00ed dochrumkava ope\u010den\u00fd v r\u00fare \u010di na grile.&nbsp;<\/li>\n\n\n\n<li>Be\u017ene sa prid\u00e1va do sendvi\u010dov, burgerov alebo tort\u00edl.&nbsp;<\/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.sk\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-1124x750.jpg\" alt=\"Seitan ako rastlinn\u00e1 alternat\u00edva m\u00e4sa\" class=\"wp-image-297175\" style=\"width:843px;height:563px\" title=\"Seitan ako rastlinn\u00e1 alternat\u00edva m\u00e4sa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-601145484-2048x1367.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=\"4_Jackfruit\"><\/span>4. Jackfruit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-chlebovnik-roznolisty-jackfruit-smaakt.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Jackfruit<\/a> je tropick\u00e9 ovocie poch\u00e1dzaj\u00face z Indie. Ak ste sa s jackfruitom zatia\u013e nestretli, zrejme v\u00e1s prekvapuje, \u017ee sme ho zaradili do zoznamu m\u00e4sov\u00fdch alternat\u00edv. Svoje miesto si toti\u017e zasl\u00fa\u017eil v\u010faka unik\u00e1tnym vlastnostiam. <strong>M\u00e1 neutr\u00e1lnu chu\u0165 a jeho konzistencia aj vzh\u013ead po ol\u00fapan\u00ed a nakr\u00e1jan\u00ed pripom\u00edna trhan\u00e9 m\u00e4so.<\/strong> To je hlavn\u00e9 l\u00e1kadlo pre v\u0161etk\u00fdch, ktor\u00ed pl\u00e1nuj\u00fa obmedzi\u0165 m\u00e4so, ale nechc\u00fa sa vzda\u0165 jeho vl\u00e1knitej \u0161trukt\u00fary.<\/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\">Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g jackfruitu?<\/h3>\n\n\n\n<p>Jackfruit vzh\u013eadom s\u00edce pripom\u00edna m\u00e4so, ale \u010do sa t\u00fdka v\u00fd\u017eivov\u00fdch hodn\u00f4t, tieto potraviny s\u00fa si ve\u013emi vzdialen\u00e9. Ovocie toti\u017e ani so zveli\u010den\u00edm nem\u00f4\u017eeme pova\u017eova\u0165 za zdroj bielkov\u00edn. Na druhej strane, <strong>obsahuje vl\u00e1kninu, vitam\u00edn A, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-c-1000-mg-gymbeam-20-tabs.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"C (opens in a new tab)\">C<\/a>, drasl\u00edk, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>beta-karot\u00e9n<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lute\u00edn<\/strong><\/a><strong> a \u010fal\u0161ie antioxidanty<\/strong>.<\/p>\n\n\n\n<p>Tak\u017ee v pr\u00edpade, \u017ee si do tortily d\u00e1me jackfruit namiesto m\u00e4sa, m\u00e1me splnen\u00fa porciu ovocia. Mus\u00edme v\u0161ak po\u010d\u00edta\u0165 s t\u00fdm, \u017ee v jedle ch\u00fdbali bielkoviny a zrejme budeme ma\u0165 \u010doskoro zase <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hlad<\/a>. M\u00f4\u017eeme to vyrie\u0161i\u0165 tak, \u017ee si do tortily zabal\u00edme e\u0161te nakr\u00e1jan\u00fd tempeh, tofu, seitan \u010di strukoviny. Druhou mo\u017enos\u0165ou je zv\u00fd\u0161enie porcie bielkov\u00edn v \u010fal\u0161\u00edch jedl\u00e1ch v priebehu d\u0148a. <span style=\"color: #ff6600\" class=\"tadv-color\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g jackfruitu priemerne obsahuje 95 kcal, 1,7 g bielkov\u00edn, 23,2 g sacharidov a 0,6 g tuku<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak prem\u00fd\u0161\u013eate, ak\u00e9 potraviny s\u00fa bohat\u00e9 na obsah bielkov\u00edn, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010co uvari\u0165 z jackfruitu?<\/h3>\n\n\n\n<p>Jackfruit m\u00e1 naozaj ve\u013ek\u00e9 plody, ktor\u00e9 sa v Eur\u00f3pe celkovo hor\u0161ie zh\u00e1\u0148aj\u00fa a najsk\u00f4r by sme si s nimi ani nevedeli da\u0165 rady. V obchodoch v\u0161ak m\u00f4\u017eeme n\u00e1js\u0165 jackfruit u\u017e ol\u00fapan\u00fd a naporcovan\u00fd alebo rovno v plechovk\u00e1ch.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jackfruit potom sta\u010d\u00ed natrha\u0165 na men\u0161ie vl\u00e1kna a za\u010da\u0165 spracov\u00e1va\u0165 podobne ako m\u00e4so.&nbsp;<\/li>\n\n\n\n<li>V\u00fdhodou je, \u017ee m\u00e1 nev\u00fdrazn\u00fa chu\u0165, ktor\u00fa jednoducho uprav\u00edme pomocou marin\u00e1dy a korenia.&nbsp;<\/li>\n\n\n\n<li>Po dochuten\u00ed ho ope\u010dieme na panvici a n\u00e1sledne prid\u00e1vame do sendvi\u010dov, burgerov, tort\u00edl, tacos alebo polievok.<\/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.sk\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-1124x749.jpg\" alt=\"Jackfruit ako rastlinn\u00e1 n\u00e1hrada m\u00e4sa\" class=\"wp-image-297192\" style=\"width:843px;height:562px\" title=\"Jackfruit ako rastlinn\u00e1 n\u00e1hrada m\u00e4sa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1145044902-2048x1365.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=\"5_Sojove_maso_dehydrovany_sojovy_protein\"><\/span>5. S\u00f3jov\u00e9 m\u00e4so (dehydrovan\u00fd s\u00f3jov\u00fd prote\u00edn)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u00f3jov\u00e9 m\u00e4so n\u00e1jdeme tie\u017e pod presnej\u0161\u00edm ozna\u010den\u00edm \u2013 dehydrovan\u00fd text\u00farovan\u00fd s\u00f3jov\u00fd prote\u00edn. <strong>Vyr\u00e1ba sa z odtu\u010dnenej s\u00f3jovej m\u00faky, ktor\u00e1 obsahuje minimum sacharidov a vysok\u00fd podiel bielkov\u00edn aj vl\u00e1kniny.<\/strong> Spracov\u00e1va sa do r\u00f4znych tvarov, ako s\u00fa rezan\u010deky, kocky alebo pl\u00e1tky. Tie s\u00fa potom zbaven\u00e9 vody, no a v\u010faka tomu maj\u00fa dlh\u00fa \u017eivotnos\u0165. S\u00f3jov\u00e9 m\u00e4so si v\u00e4\u010d\u0161ina z n\u00e1s pam\u00e4t\u00e1 ako v\u00f4bec prv\u00fa m\u00e4sov\u00fa alternat\u00edvu, ktor\u00fa sme v \u017eivote ochutnali. Za jeho vyn\u00e1jden\u00edm stoj\u00ed americk\u00e1 potravin\u00e1rska firma Archer Daniels Midland, ktor\u00e1 ho za\u010dala pred\u00e1va\u0165 v 60. rokoch minul\u00e9ho storo\u010dia. Z USA sa s\u00f3jov\u00e9 m\u00e4so dostalo r\u00fdchlo do Eur\u00f3py, kde si ho ob\u013e\u00fabili hlavne veg\u00e1ni a vegetari\u00e1ni. <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/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\">Ak\u00e9 s\u00fa priemern\u00e9 nutri\u010dn\u00e9 hodnoty 100 g s\u00f3jov\u00e9ho m\u00e4sa?<\/h3>\n\n\n\n<p>V\u010faka tomu, \u017ee sa vyr\u00e1ba zo s\u00f3jovej m\u00faky, ktor\u00e1 bola zbaven\u00e1 tuku a ve\u013ekej \u010dasti sacharidov, m\u00e1 s\u00f3jov\u00e9 m\u00e4so vysok\u00fd podiel bielkov\u00edn. Takisto je bohat\u00e9 na vl\u00e1kninu a mno\u017estvo miner\u00e1lnych l\u00e1tok, ako je hor\u010d\u00edk, fosfor, drasl\u00edk alebo v\u00e1pnik. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g s\u00f3jov\u00e9ho m\u00e4sa priemerne obsahuje 327 kcal, 51,4 g bielkov\u00edn, 33,9 g sacharidov a 1,2 g tuku.&nbsp;<\/strong><\/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\">\u010co uvari\u0165 zo s\u00f3jov\u00e9ho m\u00e4sa?<\/h3>\n\n\n\n<p>Na jednu porciu sa be\u017ene pou\u017e\u00edva 20 \u2013 30 g tohto produktu v suchom stave. Ke\u010f sa s\u00f3jov\u00e9 pl\u00e1tky alebo rezan\u010deky uvaria (vo vode, v\u00fdvare), zv\u00e4\u010d\u0161ia svoj objem a <strong>vzh\u013eadom pripom\u00ednaj\u00fa m\u00e4so<\/strong>. Nemaj\u00fa ve\u013emi v\u00fdrazn\u00fa chu\u0165, preto je d\u00f4le\u017eit\u00e9 ich poriadne okoreni\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u00f3jov\u00e9 m\u00e4so m\u00f4\u017eeme opeka\u0165 na panvici a prida\u0165 k nemu zeleninu alebo napr\u00edklad huby.&nbsp;<\/li>\n\n\n\n<li>M\u00f4\u017eeme ho tie\u017e prida\u0165 do \u0161al\u00e1tov alebo polievok.<\/li>\n\n\n\n<li>Zo s\u00f3jov\u00fdch rezan\u010dekov sa takisto pripravuje rastlinn\u00fd gul\u00e1\u0161.<\/li>\n\n\n\n<li>Zo s\u00f3jov\u00e9ho granul\u00e1tu vyrob\u00edme gu\u013e\u00f4\u010dky alebo veg\u00e1nsku bolonsk\u00fa om\u00e1\u010dku.&nbsp;<\/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.sk\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-1124x749.jpg\" alt=\"\u010co pripravi\u0165 zo s\u00f3jov\u00e9ho m\u00e4sa?\" class=\"wp-image-297210\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1302138134-2048x1365.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=\"6_Rastlinne_burgery_parky_alebo_sunky\"><\/span>6. Rastlinn\u00e9 burgery, p\u00e1rky alebo \u0161unky&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre vysok\u00fd dopyt po m\u00e4sov\u00fdch alternat\u00edvach sa potravin\u00e1rske spolo\u010dnosti za\u010dali predbieha\u0165 v produkcii burgerov, p\u00e1rkov a \u010fal\u0161\u00edch rastlinn\u00fdch variantov \u00faden\u00edn. <strong>Pri ich v\u00fdrobe sa sna\u017eia \u010do najviac pribl\u00ed\u017ei\u0165 vzh\u013eadu, chuti aj nutri\u010dn\u00fdm vlastnostiam m\u00e4sa.<\/strong> Niektor\u00e9 pokusy s\u00fa naozaj vydaren\u00e9, ale \u010dasto sa za to mus\u00ed zaplati\u0165 da\u0148 vo forme nekone\u010dn\u00e9ho mno\u017estva dochucovadiel, farb\u00edv a \u010fal\u0161\u00edch pridan\u00fdch l\u00e1tok. Vytvori\u0165 syntetick\u00fd krvav\u00fd steak, ktor\u00fd bude aj dobre chuti\u0165,&nbsp; nie je proste ni\u010d jednoduch\u00e9.<\/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\">Ak\u00e9 rastlinn\u00e9 varianty m\u00e4sa a r\u00fdb existuj\u00fa?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>burger<\/li>\n\n\n\n<li>kuracie stripsy<\/li>\n\n\n\n<li>mlet\u00e9 m\u00e4so<\/li>\n\n\n\n<li>pe\u010den\u00e1 ka\u010dka alebo pe\u010den\u00e9 kur\u010da<\/li>\n\n\n\n<li>su\u0161en\u00e9 m\u00e4so<\/li>\n\n\n\n<li>p\u00e1rky, slanina, \u0161unka, chorizo<\/li>\n\n\n\n<li>pa\u0161t\u00e9ta<\/li>\n\n\n\n<li>tuniak v konzerve<\/li>\n\n\n\n<li>ryb\u00ed steak<\/li>\n\n\n\n<li>\u00faden\u00fd losos<\/li>\n\n\n\n<li>krevety<\/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\">Ak\u00e9 je zlo\u017eenie rastlinn\u00fdch alternat\u00edv m\u00e4sa, r\u00fdb a \u00faden\u00edn?<\/h3>\n\n\n\n<p>V zlo\u017een\u00ed t\u00fdchto produktov n\u00e1jdeme \u010dasto s\u00f3jov\u00fd, hrachov\u00fd \u010di in\u00fd strukovinov\u00fd prote\u00edn, p\u0161eni\u010dn\u00fd lepok, kukuri\u010dn\u00fd \u0161krob, kokosov\u00fd olej, ale aj guarov\u00fa gumu, maltodextr\u00edn, v\u00fd\u0165a\u017eky zo zeleniny, korenie, ar\u00f3my a \u010fal\u0161ie pridan\u00e9 l\u00e1tky. Cel\u00fd ich zoznam by sta\u010dil na jeden ve\u013ek\u00fd \u010dl\u00e1nok. <strong>Ide teda o vysokospracovan\u00e9 potraviny, ktor\u00e9 by sa v na\u0161om jed\u00e1lni\u010dku nemali objavova\u0165 ve\u013emi \u010dasto.<\/strong> V niektor\u00fdch pr\u00edpadoch sa tieto alternat\u00edvy m\u00e4sa skladaj\u00fa len zo sacharidov, olejov, vody, farb\u00edv a dochucovadiel. Ch\u00fdbaj\u00fa im teda bielkoviny. Preto sa aj pri ich v\u00fdbere pozer\u00e1me na zlo\u017eenie a pr\u00edpadne ich v jedle dopln\u00edme in\u00fdm zdrojom bielkov\u00edn. <span class=\"tadv-color\" style=\"color: #ff6600\">[20\u201321]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ka\u017ed\u00fd tento produkt m\u00e1 \u00faplne in\u00e9 zlo\u017eenie a nutri\u010dn\u00e9 hodnoty, preto prakticky nie je mo\u017en\u00e9 n\u00e1js\u0165 priemern\u00e9 nutri\u010dn\u00e9 hodnoty na 100 g.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vegan-burger-v-ktorom-cicer-nahradil-maso\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Rastlinn\u00fd burger<\/a> si m\u00f4\u017eeme vyrobi\u0165 aj sami doma a nebudeme na\u0148 z\u010faleka potrebova\u0165 to\u013eko ingredienci\u00ed a pridan\u00fdch l\u00e1tok. V\u00fdborn\u00fd je napr\u00edklad burger zo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-sosovica-cervena-cela-lupana-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161o\u0161ovice<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">c\u00edceru<\/a>, fazule alebo n\u00e1m ako r\u00fdchla alternat\u00edva m\u00e4sa skvele posl\u00fa\u017ei ope\u010den\u00fd tempeh \u010di seitan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ak\u00e9 \u010fal\u0161ie zdroje rastlinn\u00fdch bielkov\u00edn existuj\u00fa a ako ich vhodne zaradi\u0165 do jed\u00e1lni\u010dka, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka?<\/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=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-1124x749.jpg\" alt=\"Ak\u00e9 zlo\u017eenie maj\u00fa rastlinn\u00e9 burgery?\" class=\"wp-image-297229\" style=\"width:843px;height:562px\" title=\"Ak\u00e9 zlo\u017eenie maj\u00fa rastlinn\u00e9 burgery?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1286864318-2048x1365.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=\"Ake_su_pre_a_proti_rastlinnych_alternativ_masa\"><\/span>Ak\u00e9 s\u00fa pre a proti rastlinn\u00fdch alternat\u00edv m\u00e4sa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tofu, tempeh, seitan a \u010fal\u0161ie alternat\u00edvy m\u00e4sa sa v na\u0161ich jed\u00e1lni\u010dkoch bud\u00fa zrejme objavova\u0165 \u010d\u00edm \u010falej, t\u00fdm \u010dastej\u0161ie. To, \u010do jeme, ovplyv\u0148uje nielen na\u0161e zdravie, ale taktie\u017e \u017eivotn\u00e9 prostredie. Preto je d\u00f4le\u017eit\u00e9 zv\u00e1\u017ei\u0165 v\u00fdhody a nev\u00fdhody, ktor\u00e9 n\u00e1m tieto potraviny m\u00f4\u017eu prinies\u0165.&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\">V\u00fdhody rastlinn\u00fdch alternat\u00edv m\u00e4sa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdravotn\u00e9 benefity: <\/strong>Rastlinn\u00e9 alternat\u00edvy m\u00e4sa zvy\u010dajne obsahuj\u00fa <strong>menej cholesterolu a nas\u00fdten\u00fdch tukov<\/strong> ne\u017e m\u00e4so. To s\u00fa rizikov\u00e9 \u017eiviny, ktor\u00e9 zdravotn\u00edcke organiz\u00e1cie odpor\u00fa\u010daj\u00fa obmedzova\u0165, preto\u017ee m\u00f4\u017eu negat\u00edvne ovplyvni\u0165 zdravie. Tieto produkty tie\u017e typicky obsahuj\u00fa viac prospe\u0161nej vl\u00e1kniny a antioxidantov. Z t\u00fdchto a \u010fal\u0161\u00edch d\u00f4vodov sa strava zalo\u017een\u00e1 na rastlinn\u00fdch zdrojoch sp\u00e1ja s ni\u017e\u0161\u00edm rizikom vzniku obezity, ochorenia srdca a ciev alebo cukrovky. V\u017edy v\u0161ak z\u00e1le\u017e\u00ed na celkovom kontexte jed\u00e1lni\u010dka a \u017eivotn\u00e9ho \u0161t\u00fdlu. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li><strong>\u017divotn\u00e9 prostredie: <\/strong>Pestovanie, zber a v\u00fdroba potrav\u00edn rastlinn\u00e9ho p\u00f4vodu m\u00e1 pod\u013ea mnoh\u00fdch \u0161t\u00fadi\u00ed men\u0161\u00ed dopad na \u017eivotn\u00e9 prostredie ne\u017e produkcia m\u00e4sa a mlie\u010dnych v\u00fdrobkov. Je to dan\u00e9 predov\u0161etk\u00fdm t\u00fdm, \u017ee dobytok mus\u00ed jes\u0165 a pi\u0165 a na jeho ob\u017eivu sa vyu\u017eije v\u00e4\u010d\u0161inov\u00e1 produkcia kukurice \u010di s\u00f3je. Pod\u013ea niektor\u00fdch <strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/www.pcrm.org\/news\/blog\/beans-versus-beef-try-climate-change-food-calculator\" target=\"_blank\" rel=\"noreferrer noopener\">v\u00fdpo\u010dtov<\/a><\/strong> denn\u00e1 konzum\u00e1cia 75 g <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzieho m\u00e4sa<\/a> po\u010das jedn\u00e9ho roka zodpoved\u00e1 tak\u00e9mu mno\u017estvu sklen\u00edkov\u00fdch plynov, ktor\u00e9 vyprodukuje auto pri prejden\u00ed 11 000 kilometrov. Na rozdiel od toho 150 g fazule ka\u017ed\u00fd de\u0148 v roku je pod\u013ea rovnak\u00e9ho v\u00fdpo\u010dtu ekvivalentom mno\u017estva sklen\u00edkov\u00fdch plynov, ktor\u00e9 vyprodukuje toto\u017en\u00e9 auto len za 150 km. Sklen\u00edkov\u00e9 plyny patria medzi \u010dasto sklo\u0148ovan\u00e9 faktory, ktor\u00e9 s\u00fa sp\u00e1jan\u00e9 so zr\u00fdch\u013eovan\u00edm glob\u00e1lneho otep\u013eovania. <span class=\"tadv-color\" style=\"color: #ff6600\">[23\u201324]<\/span><\/li>\n\n\n\n<li><strong>Ni\u017e\u0161ie riziko bakteri\u00e1lnej infekcie: <\/strong>Tofu, tempeh alebo seitan m\u00f4\u017eeme po rozbalen\u00ed ihne\u010f prid\u00e1va\u0165 do jedla. To si so surov\u00fdm m\u00e4som nem\u00f4\u017eeme dovoli\u0165. Rastlinn\u00e9 alternat\u00edvy pre n\u00e1s preto predstavuj\u00fa ni\u017e\u0161ie riziko n\u00e1kazy bakt\u00e9riami, ako je <em>E. coli<\/em> alebo kampylobakter, ktor\u00e9 sa sp\u00e1jaj\u00fa s nedostato\u010dne tepelne upraven\u00fdm m\u00e4som.<span class=\"tadv-color\" style=\"color: #ff6600\"> [20]<\/span><\/li>\n\n\n\n<li><strong>Pestrej\u0161\u00ed jed\u00e1lni\u010dek: <\/strong>M\u00e4so je kvalitn\u00fdm zdrojom bielkov\u00edn, bez ktor\u00e9ho by si mnoho \u013eud\u00ed nedok\u00e1zalo predstavi\u0165 de\u0148. Niekomu v\u0161ak m\u00f4\u017ee po \u010dase presta\u0165 vyhovova\u0165 jeho ka\u017edodenn\u00e1 konzum\u00e1cia a pr\u00edprava. V tom m\u00f4\u017eu pom\u00f4c\u0165 rastlinn\u00e9 alternat\u00edvy, ktor\u00e9 prebudia na\u0161u kuch\u00e1rsku fant\u00e1ziu. V\u010faka novoobjaven\u00fdm receptom spestr\u00edme n\u00e1\u0161 jed\u00e1lni\u010dek a roz\u0161\u00edrime zoznam ob\u013e\u00faben\u00fdch jed\u00e1l.<\/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.sk\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-1124x749.jpg\" alt=\"Ak\u00e9 s\u00fa v\u00fdhody rastlinnej stravy?\" class=\"wp-image-297243\" style=\"width:843px;height:562px\" title=\"Ak\u00e9 s\u00fa v\u00fdhody rastlinnej stravy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1147252758-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Nev\u00fdhody rastlinn\u00fdch alternat\u00edv m\u00e4sa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ni\u017e\u0161\u00ed obsah bielkov\u00edn a ich hor\u0161ia vstrebate\u013enos\u0165: <\/strong>S\u00f3jov\u00e9 alternat\u00edvy m\u00e4sa obsahuj\u00fa v\u0161etky d\u00f4le\u017eit\u00e9 aminokyseliny a maj\u00fa tie\u017e pomerne dobr\u00fa vyu\u017eite\u013enos\u0165 v organizme. To v\u0161ak, \u017eia\u013e, neplat\u00ed pre v\u0161etky rastlinn\u00e9 bielkoviny. \u010casto maj\u00fa v porovnan\u00ed s m\u00e4som a mliekom v 100 g menej bielkov\u00edn a na\u0161e telo ich nedok\u00e1\u017ee tak efekt\u00edvne vyu\u017ei\u0165. Preto sa veg\u00e1nom a \u010fal\u0161\u00edm jedincom, ktor\u00ed jedia iba rastlinn\u00e9 zdroje bielkov\u00edn, be\u017ene odpor\u00fa\u010da zv\u00fd\u0161i\u0165 celkov\u00fd pr\u00edjem prote\u00ednov. Vyu\u017eitie rastlinn\u00fdch bielkov\u00edn m\u00f4\u017ee podpori\u0165 aj s\u00fa\u010dasn\u00fd pr\u00edjem <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/probioten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">probiot\u00edk<\/a><\/strong>, ktor\u00e9 zlep\u0161uj\u00fa ich str\u00e1vite\u013enos\u0165 a absorpciu do tela. Efekt\u00edvnym rie\u0161en\u00edm m\u00f4\u017ee by\u0165 aj zaradenie <strong><a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" class=\"ek-link\">rastlinn\u00e9ho prote\u00ednu<\/a><\/strong> na zv\u00fd\u0161enie bielkov\u00edn v jed\u00e1lni\u010dku. <span style=\"color: #ff6600\" class=\"tadv-color\">[25\u201326]<\/span><\/li>\n\n\n\n<li><strong>Ni\u017e\u0161\u00ed obsah vitam\u00ednu <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>B12<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>v\u00e1pnika<\/strong><\/a><strong> a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017eeleza<\/strong><\/a><strong>:<\/strong> Tieto vitam\u00edny a miner\u00e1lne l\u00e1tky m\u00f4\u017eu \u010dasto ch\u00fdba\u0165 v strave postavenej len na rastlinn\u00fdch zdrojoch. Aj napriek tomu, \u017ee sa do rastlinn\u00fdch alternat\u00edv m\u00e4sa \u010dasto prid\u00e1vaj\u00fa, mus\u00edme po\u010d\u00edta\u0165 s ni\u017e\u0161ou vyu\u017eite\u013enos\u0165ou v tele. Prirodzen\u00e9 zdroje, ako m\u00e4so, vajcia alebo mlie\u010dne v\u00fdrobky, maj\u00fa v tomto oh\u013eade prevahu. <span class=\"tadv-color\" style=\"color: #ff6600\">[28\u201329]<\/span><\/li>\n\n\n\n<li><strong>Vysok\u00fd obsah pridan\u00fdch l\u00e1tok a soli: <\/strong>Do niektor\u00fdch sa prid\u00e1va ve\u013ek\u00e9 mno\u017estvo farb\u00edv, dochucovadiel, soli a \u010fal\u0161\u00edch l\u00e1tok, aby mali v\u00fdraznej\u0161iu chu\u0165. Ke\u010f si k\u00fapime \u010derstv\u00e9 m\u00e4so, \u0161etrne ho dochut\u00edme, uvar\u00edme, a je to. Ale v pr\u00edpade vysokospracovan\u00fdch potrav\u00edn s ve\u013ek\u00fdm mno\u017estvom pridan\u00fdch l\u00e1tok riskujeme, \u017ee n\u00e1s ve\u013emi nezas\u00fdtia a za cel\u00fd de\u0148 zjeme celkovo viac kal\u00f3ri\u00ed. V tomto oh\u013eade je vhodnej\u0161ie vybera\u0165 neochuten\u00e9 verzie tofu alebo tempehu. Tie obsahuj\u00fa napr\u00edklad len 2 ingrediencie v zlo\u017een\u00ed. <span style=\"color: #ff6600\" class=\"tadv-color\">[28\u201329]<\/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=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-1124x748.jpg\" alt=\"Ak\u00e9 s\u00fa nev\u00fdhody rastlinnej stravy?\" class=\"wp-image-297257\" style=\"width:843px;height:561px\" title=\"Ak\u00e9 s\u00fa nev\u00fdhody rastlinnej stravy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270665559-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Vo v\u00fd\u017eive nehr\u00e1 tak\u00fa d\u00f4le\u017eit\u00fa rolu, \u010di m\u00e1me na obed pl\u00e1tok tofu alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracieho m\u00e4sa<\/a>. V\u017edy z\u00e1le\u017e\u00ed na celkovom kontexte. Mus\u00edme myslie\u0165 na to,<strong> \u010do v\u0161etko sme za ten de\u0148 zjedli a ak\u00e9 s\u00fa na\u0161e aktu\u00e1lne nutri\u010dn\u00e9 potreby vzh\u013eadom na ciele<\/strong>. Aj ke\u010f sa niekomu m\u00f4\u017ee zda\u0165, \u017ee je rastlinn\u00e1 strava o dos\u0165 zdrav\u0161ia ne\u017e ta \u017eivo\u010d\u00ed\u0161na, opak je niekedy pravdou. Aj rastlinn\u00e9 alternat\u00edvy m\u00e4sa m\u00f4\u017eu obsahova\u0165 ve\u013ek\u00e9 mno\u017estvo tukov, soli a \u010fal\u0161\u00edch l\u00e1tok. D\u00f4le\u017eit\u00e9 je sna\u017ei\u0165 sa zachova\u0165 pestros\u0165 v jed\u00e1lni\u010dku, \u010d\u00edta\u0165 etikety, jes\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-kalorii-ma-ovocie-a-ktore-vitaminy-a-mineralne-latky-obsahuje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovocie<\/a>, zeleninu, r\u00f4zne zdroje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/high-quality-protein-ako-zistit-ktory-zdroj-bielkovin-je-najkvalitnejsi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bielkov\u00edn<\/a> na z\u00edskanie potrebn\u00e9ho mno\u017estva v\u0161etk\u00fdch aminokysel\u00edn a dodr\u017eiava\u0165 aj ostatn\u00e9 z\u00e1sady zdravej stravy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165, ako jes\u0165 zdravo, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co je to zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><\/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=\"Budeme_v_buducnosti_maso_pestovat\"><\/span>Budeme v bud\u00facnosti m\u00e4so pestova\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>E\u0161te pred nieko\u013ek\u00fdmi rokmi bola pre n\u00e1s predstava rastlinn\u00e9ho burgera ako zo sveta sci-fi. Dnes n\u00e1s u\u017e neprekvap\u00ed ani veg\u00e1nsky <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniak <\/a>alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">losos<\/a>. Vo svete rastie povedomie o ekologick\u00fdch rizik\u00e1ch priemyselne vyr\u00e1ban\u00e9ho m\u00e4sa, \u010d\u00edm \u010falej, t\u00fdm viac \u013eud\u00ed preferuje rastlinn\u00fa stravu a mnoh\u00ed z n\u00e1s zara\u010fuj\u00fa <strong>dni alebo v\u00edkendy bez m\u00e4sa<\/strong>. Dopyt po alternat\u00edvach \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn ide prudko nahor. Jeden z mo\u017en\u00fdch sp\u00f4sobov pon\u00faka hmyzia bielkovina, ktor\u00fa si m\u00f4\u017eeme zaobstara\u0165 domov u\u017e teraz, a to napr\u00edklad vo forme prote\u00ednov\u00e9ho pr\u00e1\u0161ku alebo ty\u010dinky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potravin\u00e1rske spolo\u010dnosti na to reaguj\u00fa a h\u013eadaj\u00fa sp\u00f4soby, ako vyrobi\u0165 \u010do najvierohodnej\u0161iu rastlinn\u00fa alternat\u00edvu m\u00e4sa. Vedci id\u00fa v tejto problematike e\u0161te \u010falej a vym\u00fd\u0161\u013eaj\u00fa nov\u00e9 sp\u00f4soby v\u00fdroby, ktor\u00e9 sme si doned\u00e1vna e\u0161te ani nedok\u00e1zali predstavi\u0165. Aktu\u00e1lne je tie\u017e pestovanie m\u00e4sa v laborat\u00f3ri\u00e1ch. To prebieha tak, \u017ee sa odoberie mal\u00e9 mno\u017estvo svaloviny, ktor\u00e1 n\u00e1sledne rastie v laborat\u00f3rnych podmienkach. Tento proces z\u00edskavania m\u00e4sa je zatia\u013e vo f\u00e1ze v\u00fdskumu, ale je dos\u0165 mo\u017en\u00e9, \u017ee o nieko\u013eko rokov budeme jes\u0165 burger z umelo vypestovan\u00e9ho m\u00e4sa. <span class=\"tadv-color\" style=\"color: #ff6600\">[31\u201332]<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_rastlinnych_nahradach_masa\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o rastlinn\u00fdch n\u00e1hrad\u00e1ch m\u00e4sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Rastlinn\u00e9 n\u00e1hrady m\u00e4sa: Ich v\u00fdhody, nev\u00fdhody a ktor\u00e9 stoja za to? l GymBeam l Fitness Academy\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/T06HQcIid8s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rastlinn\u00e9 alternat\u00edvy m\u00e4sa s\u00fa skvel\u00fdm spestren\u00edm jed\u00e1lni\u010dka a zrejme tie\u017e sp\u00f4sobom, ako \u0161etri\u0165 \u017eivotn\u00e9 prostredie. Niektor\u00e9 z nich, ako napr\u00edklad tofu, tempeh alebo seitan, n\u00e1m dokonca <strong>pom\u00e1haj\u00fa efekt\u00edvne zv\u00fd\u0161i\u0165 obsah bielkov\u00edn v strave<\/strong>. Na to sa v\u0161ak napr\u00edklad v pr\u00edpade jackfruitu nem\u00f4\u017eeme \u00faplne spo\u013eahn\u00fa\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee sa sna\u017e\u00edme obmedzi\u0165 m\u00e4so v jed\u00e1lni\u010dku, je tie\u017e potrebn\u00e9 d\u00e1va\u0165 si pozor na konkr\u00e9tne zlo\u017eenie zvolenej rastlinnej alternat\u00edvy. V niektor\u00fdch pr\u00edpadoch je toti\u017e d\u00f4le\u017eit\u00e9 <strong>v\u0161\u00edma\u0165 si n\u00edzky obsah bielkov\u00edn, vitam\u00ednu B12, v\u00e1pnika \u010di \u017eeleza<\/strong> a doplni\u0165 ich z in\u00fdch potravinov\u00fdch zdrojov alebo doplnkov. Niektor\u00e9 m\u00e4sov\u00e9 alternat\u00edvy na poh\u013ead s\u00edce vyzeraj\u00fa s\u013eubne, ale ke\u010f sa pozrieme na zlo\u017eenie, zasko\u010d\u00ed n\u00e1s obsah v\u0161etk\u00fdch pridan\u00fdch l\u00e1tok. Na tieto potraviny by sme si mali da\u0165 pozor a preferova\u0165 biele tofu alebo neochuten\u00fd tempeh, ktor\u00e9 si m\u00f4\u017eeme pr\u00edpadne sami okoreni\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te vo svojom okol\u00ed niekoho, kto h\u013ead\u00e1 sp\u00f4soby, ako obmedzi\u0165 m\u00e4so a ako ho spr\u00e1vne nahradi\u0165? Ak \u00e1no, pom\u00f4\u017ete mu zdie\u013ean\u00edm tohto \u010dl\u00e1nku, ktor\u00fd vysvet\u013euje v\u0161etko podstatn\u00e9.<\/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\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/ready-to-eat-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tReady to Eat 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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tofu, tempeh, seitan a \u010fal\u0161ie rastlinn\u00e9 alternat\u00edvy m\u00e4sa v jed\u00e1lni\u010dku \u010dasto nahr\u00e1dzaj\u00fa \u017eivo\u010d\u00ed\u0161ne bielkoviny. Ak\u00e9 maj\u00fa zlo\u017eenie a \u010do z nich uvari\u0165?<\/p>\n","protected":false},"author":129,"featured_media":297144,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6048,6127,6055,6090],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-298096","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-jedalnicek","10":"tag-strava","11":"tag-vegan","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>Rastlinn\u00e9 alternat\u00edvy m\u00e4sa: Ktor\u00e9 s\u00fa najlep\u0161ie, ko\u013eko bielkov\u00edn obsahuj\u00fa a dok\u00e1\u017eu m\u00e4so \u00faplne nahradi\u0165? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Popul\u00e1rne alternat\u00edvy m\u00e4sa maj\u00fa rozdielne zlo\u017eenie. \u010co v\u0161etko obsahuje napr\u00edklad tofu, tempeh \u010di seitan, a ako ich vyu\u017ei\u0165 v kuchyni? 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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\/298096","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=298096"}],"version-history":[{"count":7,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/298096\/revisions"}],"predecessor-version":[{"id":719452,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/298096\/revisions\/719452"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/297144"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=298096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=298096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=298096"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=298096"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=298096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}