{"id":316076,"date":"2016-03-15T20:54:00","date_gmt":"2016-03-15T19:54:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=316076"},"modified":"2025-05-06T12:26:21","modified_gmt":"2025-05-06T10:26:21","slug":"50-gramov-sacharidov-bielkovin-tukov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/50-gramov-sacharidov-bielkovin-tukov\/","title":{"rendered":"Ako vyzer\u00e1 50 g sacharidov, 30 g bielkov\u00edn a 20 g tukov?"},"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\/50-gramov-sacharidov-bielkovin-tukov\/#Ako_vyzera_20_g_tuku\" title=\"Ako vyzer\u00e1 20 g tuku?\">Ako vyzer\u00e1 20 g tuku?<\/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\/50-gramov-sacharidov-bielkovin-tukov\/#Ako_vyzera_30_g_bielkovin\" title=\"Ako vyzer\u00e1 30 g bielkov\u00edn?\">Ako vyzer\u00e1 30 g bielkov\u00edn?<\/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\/50-gramov-sacharidov-bielkovin-tukov\/#Ako_vyzera_50_g_sacharidov\" title=\"Ako vyzer\u00e1 50 g sacharidov?\">Ako vyzer\u00e1 50 g sacharidov?<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_vyzera_20_g_tuku\"><\/span>Ako vyzer\u00e1 20 g tuku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ah, tuk! Najchutnej\u0161\u00ed makronutrient, a ten, ktor\u00fd \u0161iroko \u010faleko d\u00e9monizuje v\u0161etko okolo seba. To v\u0161ak nie je tak celkom pravda. Na rozdiel od v\u0161eobecn\u00e9ho presved\u010denia, <strong>tuk nie je va\u0161im nepriate\u013eom!<\/strong> P\u00edsali sme o tom u\u017e v predo\u0161lom \u010dl\u00e1nku: <a title=\"tuky dobre a zle\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Tuky, ktor\u00e9 v\u00e1m \u0161kodia a ktor\u00e9 prospievaj\u00fa?<\/a> Po\u010fme mu spolo\u010dne napravi\u0165 poves\u0165 a nau\u010di\u0165 sa ako \u013eahko prida\u0165 porciu zdrav\u00fdch tukov do svojho jed\u00e1lni\u010dka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tradi\u010dn\u00e9 kulturistick\u00e9 di\u00e9ty sa tuku vyh\u00fdbaj\u00fa, preto\u017ee<strong> tuk m\u00e1 obzvl\u00e1\u0161\u0165 ve\u013ea kal\u00f3ri\u00ed<\/strong>. Na <strong>gram tuku z\u00edskate 9 kal\u00f3ri\u00ed<\/strong>, \u010do je viac ako dvojn\u00e1sobok mno\u017estva kal\u00f3ri\u00ed, ktor\u00e9 m\u00f4\u017eete z\u00edska\u0165 zo sacharidov a bielkov\u00edn. Tak\u017ee pre kulturistov, ktor\u00ed potrebuj\u00fa sledova\u0165 svoje kal\u00f3rie, tuk nemus\u00ed by\u0165 v\u017edy vhodn\u00fd. Ostatn\u00ed, ktor\u00ed <strong>nemusia sledova\u0165 svoj pr\u00edjem kal\u00f3ri\u00ed<\/strong> s takou presnos\u0165ou, sa zas spoliehaj\u00fa na zastaral\u00e9 potravinov\u00e9 pyram\u00eddy, ktor\u00e9 n\u00e1s v\u017edy u\u010dili, \u017ee tuku sa mus\u00edme ob\u00e1va\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00edzko-tu\u010dn\u00e9 di\u00e9ty odstrihuj\u00fa zo stravy m\u00e4so a syry, a potravin\u00e1rsky priemysel chrl\u00ed <strong>ob\u010derstvenie s n\u00edzkym obsahom tuku \u010di nebodaj celkom bez tuku.<\/strong> Hoci n\u00edzkotu\u010dn\u00e9 potraviny pomaly str\u00e1caj\u00fa svoju moc, slovo \u201ctuk\u201d st\u00e1le vyvol\u00e1va mnoho ob\u00e1v.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/full-macro-pictures-reskin-fat.jpg\" alt=\"ako vyzera 20 g tuku\" style=\"width:843px;height:undefinedpx\" title=\"ako vyzera 20 g tuku\"\/><\/figure>\n<\/div>\n\n\n<p>V skuto\u010dnosti, <strong>va\u0161e telo potrebuje tuk<\/strong>, aby mohlo pracova\u0165 spr\u00e1vne. Napr\u00edklad, bunky srdca be\u017eia v\u00fdhradne na mastn\u00fdch kyselin\u00e1ch. Tuk je tie\u017e nevyhnutn\u00fd pre absorpciu vitam\u00ednov a miner\u00e1lov, rovnako ako bunkovej energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Av\u0161ak, nie v\u0161etky tuky maj\u00fa rovnak\u00fa nutri\u010dn\u00fa hodnotu pre telo. Trans tuky nach\u00e1dzaj\u00face sa v stu\u017een\u00fdch pokrmov\u00fdch tukoch a \u010diasto\u010dne stu\u017een\u00fdch olejoch <strong>maj\u00fa nulov\u00e9 zdravotn\u00e9 v\u00fdhody.<\/strong> Cez ich nepekn\u00fa n\u00e1lepku, <strong>nas\u00fdten\u00e9 tuky s\u00fa bezpe\u010dn\u00e9<\/strong>, ak ich jete v malom mno\u017estve, zvy\u010dajne menej ako <strong>10% svojho denn\u00e9ho pr\u00edjmu tukov.&nbsp;<\/strong>Nenas\u00fdten\u00e9 tuky n\u00e1jden\u00e9 v olivovom oleji, potravin\u00e1ch rastlinn\u00e9ho p\u00f4vodu a<strong> omega-3 mastn\u00e9 kyseliny<\/strong> maj\u00fa potenci\u00e1lne zdrav\u00e9 dopady na telo, vr\u00e1tane <strong>zlep\u0161enia cholesterolu, zn\u00ed\u017eenia bolesti k\u013abov a ochranu proti srdcov\u00fdm ochoreniam.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jes\u0165 tuk je <strong>s\u00fa\u010das\u0165ou vyv\u00e1\u017eenej a zdravej v\u00fd\u017eivy<\/strong>. Ale ko\u013eko ho potrebujete vo svojej strave \u00faplne z\u00e1vis\u00ed na va\u0161om tele a va\u0161ich cie\u013eoch. Tu je nieko\u013eko inform\u00e1ci\u00ed, ktor\u00e9 v\u00e1m pom\u00f4\u017eu \u013e<strong>ahko mera\u0165 20 gramov tuku bez v\u00e1hy.<\/strong><\/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<h3 class=\"wp-block-heading\">Ke\u0161u orie\u0161ky<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty v &nbsp;\u00bc \u0161\u00e1lky:<\/p>\n\n\n\n<p>\u2022 314 kal\u00f3rii<\/p>\n\n\n\n<p>\u2022 17.1 g sacharidov<\/p>\n\n\n\n<p>\u2022 25 g tuku<\/p>\n\n\n\n<p>\u2022 10.3 g bielkov\u00edn<\/p>\n\n\n\n<p>Ak v\u00e1s omrzeli mandle, <a title=\"ke\u0161u orechy\" href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ke\u0161u orie\u0161ky<\/a> <strong>s\u00fa skvelou alternat\u00edvou!<\/strong> S\u00fa v nich zabalen\u00e9 siln\u00e9 kal\u00f3rie, tak\u017ee sa do nich nep\u00fa\u0161\u0165ajte celkom bezhlavo.<\/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\">Avok\u00e1do<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty v 3\/4 avok\u00e1da:<\/p>\n\n\n\n<p>\u2022 241 kal\u00f3rii<\/p>\n\n\n\n<p>\u2022 12.9 g sacharidov<\/p>\n\n\n\n<p>\u2022 22.1 g tuku<\/p>\n\n\n\n<p>\u2022 3 g bielkov\u00edn<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fat-detail-graphics-avocado.jpg\" alt=\"avok\u00e1do- ako vyzer\u00e1 20g tuku\" style=\"width:843px;height:undefinedpx\" title=\"avok\u00e1do- ako vyzer\u00e1 20g tuku\"\/><\/figure>\n<\/div>\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">Avok\u00e1do <\/a>je kr\u00e1\u013eom zdrav\u00e9ho tuku! Je<strong> chutn\u00e9, pln\u00e9 dobr\u00fdch \u017eiv\u00edn<\/strong>, a hod\u00ed sa takmer k \u010domuko\u013evek! &nbsp;M\u00f4\u017eete ho jes\u0165 len tak surov\u00e9 s ly\u017ei\u010dkou, nakr\u00e1ja\u0165 ho a pou\u017ei\u0165 v zdrav\u00fdch ra\u0148ajk\u00e1ch alebo z neho urobi\u0165 perfektn\u00fa n\u00e1tierku. Sk\u00faste za\u010da\u0165 svoj de\u0148 s avok\u00e1dom a uvid\u00edte <strong>ako va\u0161e telo vyu\u017e\u00edva energiu po\u010das zvy\u0161ku d\u0148a.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ara\u0161idov\u00e9 maslo<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty v dvoch ly\u017ei\u010dk\u00e1ch:<\/p>\n\n\n\n<p>\u2022 180,6 kal\u00f3ri\u00ed<\/p>\n\n\n\n<p>\u2022 3,66 g sacharidov<\/p>\n\n\n\n<p>\u2022 14,58 g tuku<\/p>\n\n\n\n<p>\u2022 8,7 g bielkov\u00edn<\/p>\n\n\n\n<p>My <a title=\"ara\u0161idov\u00e9 maslo\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">ara\u0161idov\u00e9 maslo<\/a>, jednoducho, milujeme! Poskytuje obrovsk\u00e9 mno\u017estvo mo\u017enost\u00ed, ako ho konzumova\u0165, \u010di u\u017e len tak s ly\u017ei\u010dkou, alebo si ho prid\u00e1te do r\u00f4znych jed\u00e1l a receptov, sladk\u00fdch ale aj slan\u00fdch. Sna\u017ete sa vybera\u0165 ara\u0161idov\u00e9 maslo <strong>so 100% obsahom ara\u0161idov,<\/strong> ktor\u00e9 neobsahuje<strong> zbyto\u010dn\u00e9 pr\u00edsady, ako cukor, so\u013e alebo palmov\u00fd olej.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mandle<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty v \u00bd hrn\u010deka:<\/p>\n\n\n\n<p>\u2022 275 kal\u00f3ri\u00ed<\/p>\n\n\n\n<p>\u2022 9.4 g sacharidov<\/p>\n\n\n\n<p>\u2022 24.1 g tuku<\/p>\n\n\n\n<p>\u2022 10.1 g bielkov\u00edn<\/p>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandle<\/a> s\u00fa perfektn\u00fdm ob\u010derstven\u00edm, ktor\u00e9 si m\u00f4\u017eete vzia\u0165 so sebou kamko\u013evek. S\u00fa pln\u00e9 zdrav\u00fdch tukov a <strong>poskytuj\u00fa zdrav\u00fa d\u00e1vku bielkov\u00edn<\/strong>. S\u00fa skvel\u00e9 aj preto, \u017ee sa \u013eahko r\u00e1ta ich mno\u017estvo a vydr\u017eia v\u00e1m odlo\u017een\u00e9 naozaj dlho.<\/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\">Panensk\u00fd olivov\u00fd olej<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty v 1-1\/2 ly\u017ei\u010dke<\/p>\n\n\n\n<p>\u2022 180 kal\u00f3ri\u00ed<\/p>\n\n\n\n<p>\u2022 0 g sacharidov<\/p>\n\n\n\n<p>\u2022 21 g tuku<\/p>\n\n\n\n<p>\u2022 0 g bielkov\u00edn<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fat-detail-graphics-oil.jpg\" alt=\"olivov\u00fd olej - ako vyzer\u00e1 20g tuku\" style=\"width:843px;height:undefinedpx\" title=\"olivov\u00fd olej - ako vyzer\u00e1 20g tuku\"\/><\/figure>\n<\/div>\n\n\n<p>Olivov\u00fd olej je t\u00e1 najjednoduch\u0161ia cesta, <strong>ako dosta\u0165 tuk do svojho jed\u00e1lni\u010dka<\/strong>. M\u00f4\u017eete vari\u0165 takmer ak\u00e9ko\u013evek jedlo so sebou, prida\u0165 do \u0161al\u00e1tov, pr\u00edpadne trochu ho prida\u0165 do svojho prote\u00ednov\u00e9ho n\u00e1poja \u010di <a href=\"https:\/\/gymbeam.com\/blog\/tag\/smoothie\/\" class=\"ek-link\">smoothies<\/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=\"Ako_vyzera_30_g_bielkovin\"><\/span>Ako vyzer\u00e1 30 g bielkov\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcete&nbsp;<strong>budova\u0165 svalov\u00fa hmotu<\/strong>&nbsp;a&nbsp;zbavi\u0165 sa nadbyto\u010dn\u00e9ho tuku? Potom potrebujete bielkoviny!&nbsp; Uk\u00e1\u017eeme v\u00e1m ko\u013eko toho budete potrebova\u0165 a ako zisti\u0165 ich mno\u017estvo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bielkovina je molekula, ktor\u00e1 pozost\u00e1va <strong>z&nbsp;aminokysel\u00edn<\/strong>. Je to z\u00e1kladn\u00e1 zlo\u017eka ka\u017edej bunky v&nbsp;tele. Va\u0161e vlasy a&nbsp;nechty s\u00fa tvoren\u00e9 z&nbsp;bielkov\u00edn, ale bielkoviny s\u00fa tie\u017e <strong>nevyhnutn\u00e9 pre tvorbu a&nbsp;regener\u00e1ciu<\/strong> svalovej hmoty, kost\u00ed, org\u00e1nov, krvi, a dokonca aj ko\u017ee. Pre \u013eud\u00ed, ktor\u00ed maj\u00fa z\u00e1ujem o&nbsp;fitness, <strong>maj\u00fa bielkoviny zvl\u00e1\u0161tny v\u00fdznam<\/strong>, preto\u017ee patria k&nbsp;d\u00f4le\u017eit\u00fdm zlo\u017ek\u00e1m procesu budovania svalovej hmoty.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/full-macro-pictures-reskin-protein.jpg\" alt=\"ako vyzer\u00e1 30 gramov bielkov\u00edn?\" style=\"width:843px;height:undefinedpx\" title=\"ako vyzer\u00e1 30 gramov bielkov\u00edn?\"\/><\/figure>\n<\/div>\n\n\n<p>Pod\u013ea v\u00fdskumov je najlep\u0161\u00ed sp\u00f4sob ako z\u00edska\u0165 dostatok bielkov\u00edn pomocou stravy, je <strong>jes\u0165 20-30 gramov bielkov\u00edn<\/strong> v ka\u017edom jedle. <span style=\"color: #ff6600;\"><a title=\"\u0160t\u00fadia prote\u00edn\" href=\"https:\/\/www.olympiatoppen.no\/fagomraader\/idrettsernaering\/Fagstoff\/artikler\/media39080.media\" target=\"_blank\" rel=\"noopener noreferrer\"><sup>1<\/sup><\/a><\/span>&nbsp;<em>Mysl\u00edme si,&nbsp; \u017ee je to celkom sol\u00eddna rada<\/em>. Ale ako odv\u00e1\u017eite 30 gramov bielkov\u00edn? Nie ka\u017ed\u00fd m\u00e1 <strong>perfektn\u00fd odhad<\/strong> a nikto nechce neust\u00e1le sledova\u0165 etikety a nutri\u010dn\u00e9 hodnoty ka\u017ed\u00e9ho jedla po zvy\u0161ok svojho \u017eivota. Tak\u017ee takto vyzer\u00e1&nbsp; <strong>30 gramov bielkov\u00edn z&nbsp;be\u017en\u00fdch zdrojov:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Slanina<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty na 7 hrub\u00fdch pl\u00e1tkov:<\/p>\n\n\n\n<p>\u2022 428 kcal<\/p>\n\n\n\n<p>\u2022 1,1 g sacharidov<\/p>\n\n\n\n<p>\u2022 33 g tuku<\/p>\n\n\n\n<p>\u2022 29,3 g bielkov\u00edn<\/p>\n\n\n\n<p>Hoci je slanina v\u0161eobecne <strong>uzn\u00e1van\u00fd sp\u00f4sob z\u00edskavania bielkov\u00edn<\/strong>, obsahuje tie\u017e mno\u017estvo kal\u00f3ri\u00ed a&nbsp;ve\u013ea nenas\u00fdten\u00fdch zdrav\u00fdch tukov. V&nbsp;skuto\u010dnosti m\u00e1 <strong>takmer rovnak\u00fd podiel bielkov\u00edn a&nbsp;tuku<\/strong>. Ak sa sna\u017e\u00edte zosta\u0165 na rovnakej v\u00e1he alebo zhodi\u0165 nejak\u00e9 kilogramy, jes\u0165 7 pl\u00e1tkov slaniny s vaje\u010dn\u00fdm bielkom nie je pravdepodobne najlep\u0161ia vo\u013eba.<\/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\">Varen\u00e9 vajcia na tvrdo<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty na 5 v\u00e4\u010d\u0161\u00edch vajec:<\/p>\n\n\n\n<p>\u2022 388 kcal<\/p>\n\n\n\n<p>\u2022 2.8 g sacharidov<\/p>\n\n\n\n<p>\u2022 26,5 g tuku<\/p>\n\n\n\n<p>\u2022 31.5 g bielkov\u00edn<\/p>\n\n\n\n<p>Vajcia s\u00fa<strong> excelentn\u00fdm zdrojov bielkov\u00edn<\/strong>. S\u00fa mimoriadne skvelou vo\u013enou, ak sa nedok\u00e1\u017eete don\u00fati\u0165 zjes\u0165 \u010fal\u0161ie <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie prsia<\/a>. Ke\u010f sa sna\u017e\u00edte obmedzi\u0165 kal\u00f3rie, m\u00f4\u017eete st\u00e1le jes\u0165 len bielka, ale budete potrebova\u0165 <strong>pribli\u017ene 8 vajec<\/strong>, aby ste z\u00edskali&nbsp;<strong>rovnak\u00e9 mno\u017estvo bielkov\u00edn<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">95\/5 Mlet\u00e9 hov\u00e4dzie m\u00e4so<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty na 114 g:<\/p>\n\n\n\n<p>\u2022 218 kcal<\/p>\n\n\n\n<p>\u2022 0 g sacharidov<\/p>\n\n\n\n<p>\u2022 8,6 g tuku<\/p>\n\n\n\n<p>\u2022 33 g bielkov\u00edn<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/measuring-your-macros-what-30-grams-of-protein-looks-like-4b.jpg\" alt=\"ako vyzer\u00e1 30 g bielkovin hovadzie maso\" title=\"ako vyzer\u00e1 30 g bielkovin hovadzie maso\"\/><\/figure>\n<\/div><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Chud\u00e9 <a href=\"https:\/\/gymbeam.com\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie m\u00e4so<\/a> m\u00f4\u017ee by\u0165 skvelou cestou k v\u00e1\u0161mu stravovaciemu pl\u00e1nu. Aj ke\u010fm\u00e1 viac tuku, a t\u00fdm viac kal\u00f3ri\u00ed ako kuracie prsia, chud\u00e9 hov\u00e4dzie m\u00e4so <strong>poskytuje trochu viac bielkov\u00edn<\/strong>, a dokonca aj<strong> \u017eelezo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">TEMPEH<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty na 170 g:<\/p>\n\n\n\n<p>\u2022 333 kcal<\/p>\n\n\n\n<p>\u2022 15.9 g sacharidov<\/p>\n\n\n\n<p>\u2022 19,4 g tuku<\/p>\n\n\n\n<p>\u2022 30.9 g bielkov\u00edn<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/tempeh.jpg\" alt=\"ako vyzer\u00e1 30 g bielkovin tempeh\" title=\"ako vyzer\u00e1 30 g bielkovin tempeh\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tempeh\/\" class=\"ek-link\">Tempeh <\/a>je s\u00f3jov\u00fd produkt, ktor\u00fd v\u00e1m okrem bielkov\u00edn a tukov dod\u00e1 aj zdrav\u00fa d\u00e1vku <strong>hor\u010d\u00edka, \u017eeleza a&nbsp;vitam\u00ednu B6<\/strong>. Napriek tomu, \u010do ste mo\u017eno po\u010duli, nie je dostatok d\u00f4kazov k tomu, \u017ee s\u00f3ja zv\u00fd\u0161i va\u0161u hladinu estrog\u00e9nu.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Srv\u00e1tkov\u00fd prote\u00edn<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty na 1 odmerku:<\/p>\n\n\n\n<p>\u2022 170 kcal<\/p>\n\n\n\n<p>\u2022 6 g sacharidov<\/p>\n\n\n\n<p>\u2022 2,5 g tuku<\/p>\n\n\n\n<p>\u2022 30 g bielkov\u00edn<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/protein_2.png\" alt=\"ako vyzer\u00e1 30 g bielkovin srv\u00e1tkov\u00fd prote\u00edn\" title=\"ako vyzer\u00e1 30 g bielkovin srv\u00e1tkov\u00fd prote\u00edn\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Prote\u00edn<\/a> je pravdepodobne <strong>najefekt\u00edvnej\u0161\u00edm zdrojom bielkov\u00edn<\/strong>. \u010ci u\u017e sa sna\u017e\u00edte doplni\u0165 dostatok bielkov\u00edn bez toho, aby ste museli dennodenne jes\u0165 mno\u017estvo kurac\u00edch p\u0155s, alebo sa sna\u017e\u00edte <strong>zn\u00ed\u017ei\u0165 mno\u017estvo prijat\u00fdch kal\u00f3ri\u00ed<\/strong> a&nbsp;st\u00e1le u\u017e\u00edva\u0165 prote\u00edn, potom <strong>1 odmerka alebo 2<\/strong>, m\u00f4\u017ee by\u0165 ide\u00e1lnym ob\u010derstven\u00edm. Tie\u017e je v\u00fdborn\u00e9 u\u017ei\u0165 prote\u00edn <strong>bezprostredne po tr\u00e9ningu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Extra pevn\u00e9 TOFU<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty na 3\/ 4 celku:<\/p>\n\n\n\n<p>\u2022 278 kcal<\/p>\n\n\n\n<p>\u2022&nbsp;49,3 g sacharidov<\/p>\n\n\n\n<p>\u2022 4,4 g tuku<\/p>\n\n\n\n<p>\u2022&nbsp;10,2 g bielkov\u00edn<\/p>\n\n\n\n<p>Ak nepatr\u00edte k&nbsp;jed\u00e1kom m\u00e4sa, alebo si len chcete dopria\u0165 in\u00fd zdroj bielkov\u00edn, sk\u00faste tofu. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tofu\/\" class=\"ek-link\">Tofu <\/a>je zlo\u017een\u00e9 zo s\u00f3jov\u00fdch b\u00f4bov, obsahuje <strong>ve\u013ea zdrav\u00fdch tukov a&nbsp;bielkov\u00edn<\/strong>. Je to tie\u017e kompletn\u00fd prote\u00edn, \u010do znamen\u00e1, \u017ee <strong>obsahuje v\u0161etky esenci\u00e1lne aminokyseliny<\/strong> potrebn\u00e9 pre proteosynt\u00e9zu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/tofu.jpg\" alt=\"ako vyzer\u00e1 30 g bielkovin tofu\" style=\"width:843px;height:undefinedpx\" title=\"ako vyzer\u00e1 30 g bielkovin tofu\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kuracie prsia<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty na 114 g:<\/p>\n\n\n\n<p>\u2022 164 kcal<\/p>\n\n\n\n<p>\u2022 0 g sacharidov<\/p>\n\n\n\n<p>\u2022 5,2 g tuku<\/p>\n\n\n\n<p>\u2022 29.2 g bielkov\u00edn<\/p>\n\n\n\n<p>Kuracie prsia s\u00fa d\u00f4le\u017eit\u00fdm prvkom kulturistiky, a&nbsp;to z&nbsp;dobr\u00e9ho d\u00f4vodu. Kuracie prsia <strong>obsahuj\u00fa ve\u013ea bielkov\u00edn<\/strong> bez ve\u013ek\u00e9ho mno\u017estva sacharidov a&nbsp;kal\u00f3rii, a z\u00e1rove\u0148 maj\u00fa <strong>n\u00edzky obsahu tuku<\/strong>. S\u00fa tie\u017e dobr\u00fdm zdrojom <strong>drasl\u00edka a&nbsp;vitam\u00ednu B6.&nbsp;<\/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=\"Ako_vyzera_50_g_sacharidov\"><\/span>Ako vyzer\u00e1 50 g sacharidov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V&nbsp;poslednej dobe s\u00fa sacharidy najv\u00e4\u010d\u0161\u00edm stra\u0161iakom, maj\u00fa zl\u00fa poves\u0165 a s\u00fa ozna\u010dovan\u00e9 ako jeden z&nbsp;d\u00f4vodov obezity. Av\u0161ak sacharidy s\u00fa nevyhnutnou s\u00fa\u010das\u0165ou vyv\u00e1\u017eenej stravy, s\u00fa preferovan\u00fdm zdrojom energie v\u00e1\u0161ho tela a tie\u017e&nbsp;<strong>ve\u013emi d\u00f4le\u017eit\u00e9 pre \u0161pi\u010dkov\u00fd v\u00fdkon<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O&nbsp;sacharidoch je d\u00f4le\u017eit\u00e9 si zapam\u00e4ta\u0165, \u017ee niektor\u00e9 z&nbsp;nich sa v&nbsp;tele&nbsp;<strong>str\u00e1via r\u00fdchlej\u0161ie a&nbsp;\u013eah\u0161ie<\/strong>&nbsp;ako ostatn\u00e9. R\u00fdchlo tr\u00e1viace sa sacharidy, ako napr\u00edklad&nbsp;<em>rafinovan\u00fd cukor<\/em>, sa naz\u00fdvaj\u00fa<strong>&nbsp;jednoduch\u00e9 sacharidy<\/strong>, to znamen\u00e1, \u017ee va\u0161e telo m\u00f4\u017ee tieto sacharidy pou\u017ei\u0165 takmer okam\u017eite. Probl\u00e9mom je, \u017ee konzum\u00e1cia jednoduch\u00fdch sacharidov m\u00f4\u017ee r\u00fdchlo&nbsp;<strong>zv\u00fd\u0161i\u0165 va\u0161u hladinu cukru v&nbsp;krvi<\/strong>&nbsp;a&nbsp;taktie\u017e nie s\u00fa udr\u017eate\u013enou formou energie pre telo. Ke\u010f\u017ee s\u00fa r\u00fdchlo pou\u017eite\u013en\u00e9, tak sa r\u00fdchlo aj ukladaj\u00fa ako tuk.<\/p>\n\n\n\n<p><strong>Komplexn\u00e9 sacharidy<\/strong>, ako napr\u00edklad <a href=\"https:\/\/gymbeam.com\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>, sa tr\u00e1via v&nbsp;tele dlh\u0161ie, &nbsp;nezvy\u0161uj\u00fa hladinu cukru v&nbsp;krvi tak r\u00fdchlo a&nbsp;<strong>obsahuj\u00fa vl\u00e1kninu,&nbsp;<\/strong>na rozdiel od jednoduch\u00fdch sacharidov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/full-macro-pictures-reskin-carbs.jpg\" alt=\"komplexn\u00e9 sacharidy ako vyzera 50g sacharidov\" title=\"komplexn\u00e9 sacharidy ako vyzera 50g sacharidov\"\/><\/figure>\n<\/div>\n\n\n<p>Pozrite si pr\u00edklady komplexn\u00fdch sacharidov, ktor\u00fdmi m\u00f4\u017eete nahradi\u0165 jednoduch\u00e9, ako \u0161i\u0161ky a sladkosti, a va\u0161a&nbsp;<strong>energia pretrv\u00e1 dlh\u0161ie po\u010das cel\u00e9ho d\u0148a<\/strong>. Ak ob\u013eubujete sladk\u00e9 sacharidy a&nbsp;nechcete ich z&nbsp;v\u00e1\u0161ho jed\u00e1lni\u010dka odstr\u00e1ni\u0165, tak ich sk\u00faste&nbsp;<strong>konzumova\u0165 hne\u010f po tr\u00e9ningu<\/strong>, ale samozrejme s&nbsp;mierou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3><h3><span style=\"color: #ff6600;\">Sladk\u00e9 zemiaky Bataty<\/span><\/h3><\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty na 2 stredne ve\u013ek\u00e9 prepe\u010den\u00e9 zemiaky:<\/p>\n\n\n\n<p>\u2022 200 kcal<\/p>\n\n\n\n<p>\u2022 46 g sacharidov<\/p>\n\n\n\n<p>\u2022 0,3 g tuku<\/p>\n\n\n\n<p>\u2022 4,5 g bielkov\u00edn<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/measuring-your-macros-what-50-grams-of-carbs-looks-like-1b.jpg\" alt=\"sladk\u00e9 zemiaky bataty sacharidy ako vyzer\u00e1 50 g sacharidov\" title=\"sladk\u00e9 zemiaky bataty sacharidy ako vyzer\u00e1 50 g sacharidov\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Sladk\u00e9 zemiaky poskytuj\u00fa dlhotrvaj\u00facu energiu, pri\u010dom neobsahuj\u00fa ve\u013ea tuku. Taktie\u017e obsahuj\u00fa&nbsp;<strong>v\u00e1pnik, drasl\u00edk, tiam\u00edn a&nbsp;niac\u00edn<\/strong>. S\u00fa tie\u017e jedn\u00fdm z&nbsp;najlep\u0161\u00edch zdrojov vitam\u00ednu A.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Zemiaky<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty na 1-1\/2 stredne ve\u013ek\u00e9ho prepe\u010den\u00e9ho zemiaku:<\/p>\n\n\n\n<p>\u2022 241 kcal<\/p>\n\n\n\n<p>\u2022 54,9 g sacharidov<\/p>\n\n\n\n<p>\u2022 0,3 g tuku<\/p>\n\n\n\n<p>\u2022 6,5 g bielkov\u00edn<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/carb-detail-graphics-baked-potato-2.jpg\" alt=\"zemiaky sacharidy, ako vyzer\u00e1 50 g sacharidov\" title=\"zemiaky sacharidy, ako vyzer\u00e1 50 g sacharidov\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ak nem\u00e1te radi sladk\u00e9 zemiaky, tak konzumujte oby\u010dajn\u00e9. Maj\u00fa viac kal\u00f3ri\u00ed, sacharidov, bielkov\u00edn a&nbsp;tuku ako sladk\u00e9 zemiaky a&nbsp;<strong>telo ich str\u00e1vi trochu r\u00fdchlej\u0161ie<\/strong>, ale tieto rozdiely s\u00fa zanedbate\u013en\u00e9. Oba typy zemiakov s\u00fa skvel\u00fdmi zdrojmi sacharidov.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Varen\u00e9 ovsen\u00e9 vlo\u010dky<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty na 1-3\/4 \u0161\u00e1lky:<\/p>\n\n\n\n<p>\u2022 291 kcal<\/p>\n\n\n\n<p>\u2022 49,7 g sacharidov<\/p>\n\n\n\n<p>\u2022 6,2 g tuku<\/p>\n\n\n\n<p>\u2022 10,4 g bielkov\u00edn<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/measuring-your-macros-what-50-grams-of-carbs-looks-like-3.jpg\" alt=\"ovsen\u00e9 vlo\u010dky sacharidy ako vyzer\u00e1 50 g sacharidov\" title=\"ovsen\u00e9 vlo\u010dky sacharidy ako vyzer\u00e1 50 g sacharidov\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ovos je s\u00fa\u010das\u0165ou v\u00fd\u017eivy \u010dloveka u\u017e dlh\u00fa dobu. Ovsen\u00e9 vlo\u010dky maj\u00fa n\u00edzky obsah cholesterolu a&nbsp;pon\u00fakaj\u00fa&nbsp;<strong>d\u00e1vku vl\u00e1kniny<\/strong>&nbsp;spolu s&nbsp;\u017eelezom, v\u00e1pnikom, riboflav\u00ednom a&nbsp;kyselinou listovou.<\/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\">Celozrnn\u00fd chlieb<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty na 1 krajec:<\/p>\n\n\n\n<p>\u2022 200 kcal<\/p>\n\n\n\n<p>\u2022 44 g sacharidov<\/p>\n\n\n\n<p>\u2022 0 g tuku<\/p>\n\n\n\n<p>\u2022 6 g bielkov\u00edn<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chlieb je samozrejm\u00e1 a&nbsp;be\u017en\u00e1 vec, no \u013eudia, ktor\u00ed si str\u00e1\u017eia svoj rozpo\u010det vedia, \u017ee je to taktie\u017e <strong>ve\u013emi pohodln\u00fdm a cenovo prijate\u013en\u00fdm zdrojom sacharidov<\/strong>. Av\u0161ak, pri k\u00fape chleb\u00edka si treba d\u00e1va\u0165 pozor na to, aby na \u0161t\u00edtku st\u00e1lo&nbsp;<strong>\u201ecelozrnn\u00fd\u201c<\/strong>&nbsp;a&nbsp;nie p\u0161eni\u010dn\u00fd, preto\u017ee to je rozdiel. Tie\u017e neza\u0161kod\u00ed, ak si&nbsp;<strong>pre\u010d\u00edtate jeho zlo\u017eenie.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Dlhozrnn\u00e1 hned\u00e1 ry\u017ea<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty na 1 \u0161\u00e1lku varenej ry\u017ee:<\/p>\n\n\n\n<p>\u2022 216 kcal<\/p>\n\n\n\n<p>\u2022 44,8 g sacharidov<\/p>\n\n\n\n<p>\u2022 1,8 g tuku<\/p>\n\n\n\n<p>\u2022 5 g bielkov\u00edn<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/carb-detail-graphics-rice-quinoa-2.jpg\" alt=\"quinoa a ry\u017ea sacharidy ako vyzera 50g sacharidov\" title=\"quinoa a ry\u017ea sacharidy ako vyzera 50g sacharidov\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hned\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea <\/a>m\u00e1 ve\u013emi dobr\u00fa poves\u0165 v&nbsp;komunite kulturistov, preto\u017ee obsahuje m\u00e1lo tuku, cholesterolu a&nbsp;soli. Obsahuje&nbsp;<strong>vl\u00e1kninu<\/strong>&nbsp;a&nbsp;taktie\u017e potrebn\u00e9 prvky, ako s\u00fa&nbsp;<strong>sel\u00e9n a&nbsp;mang\u00e1n.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Quinoa<\/h3>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty na 1-1\/4 \u0161\u00e1lky:<\/p>\n\n\n\n<p>\u2022 278 kcal<\/p>\n\n\n\n<p>\u2022&nbsp;49,3 g sacharidov<\/p>\n\n\n\n<p>\u2022 4,4 g tuku<\/p>\n\n\n\n<p>\u2022&nbsp;10,2 g bielkov\u00edn<\/p>\n\n\n\n<p>Aj ke\u010f je&nbsp;<a href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a> v zozname ako zdroj sacharidov, je to taktie\u017e <strong>kompletn\u00fd zdroj bielkov\u00edn<\/strong>, ktor\u00fd posl\u00fa\u017ei ako <strong>zdroj prote\u00ednu vegetari\u00e1nov a veg\u00e1nov<\/strong>. Vzh\u013eadom k tomu, \u017ee m\u00e1 viac bielkov\u00edn ako in\u00e9 zdroje sacharidov, m\u00f4\u017ee obsahova\u0165 trochu viac kal\u00f3ri\u00ed, tak\u017ee ak si d\u00e1vate pozor na ich pr\u00edjem, zv\u00e1\u017ete ko\u013eko jej skonzumujete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak\u00e9 komplexn\u00e9 sacharidy, bielkoviny a tuky konzumujete najrad\u0161ej vy? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e n\u00e1zory na sacharidy a bielkoviny. 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\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\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\/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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ako vyzer\u00e1 50g sacharidov, 30g bielkov\u00edn a 20g tukov? Pozrite sa na najlep\u0161ie sacharidy, bielkoviny a zdrav\u00e9 tuky, ako aj d\u00f4vody, pre\u010do s\u00fa najlep\u0161ie pr\u00e1ve tieto.<\/p>\n","protected":false},"author":25,"featured_media":309119,"comment_status":"open","ping_status":"open","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":[6143,6055,6159,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-316076","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-sacharidy","9":"tag-strava","10":"tag-tuky","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>Ako vyzer\u00e1 50 g sacharidov, 30 g bielkov\u00edn a 20 g tukov? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako vyzer\u00e1 50g sacharidov, 30g bielkov\u00edn a 20g tukov? 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