{"id":318818,"date":"2021-12-06T11:11:43","date_gmt":"2021-12-06T10:11:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=318818"},"modified":"2025-05-06T12:13:27","modified_gmt":"2025-05-06T10:13:27","slug":"ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/","title":{"rendered":"Ktor\u00e9 \u017eiviny ch\u00fdbaj\u00fa veg\u00e1nom naj\u010dastej\u0161ie a ako ich doplni\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\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#Veganska_strava_a_jej_benefity\" title=\"Veg\u00e1nska strava a jej benefity\">Veg\u00e1nska strava a jej benefity<\/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\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#Veganska_strava_a_jej_rizika\" title=\"Veg\u00e1nska strava a jej rizik\u00e1\">Veg\u00e1nska strava a jej rizik\u00e1<\/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\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#10_zivin_ktore_mozu_chybat_v_jedalnicku_veganov\" title=\"10 \u017eiv\u00edn, ktor\u00e9 m\u00f4\u017eu ch\u00fdba\u0165 v jed\u00e1lni\u010dku veg\u00e1nov\">10 \u017eiv\u00edn, ktor\u00e9 m\u00f4\u017eu ch\u00fdba\u0165 v jed\u00e1lni\u010dku veg\u00e1nov<\/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\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#1_Vitamin_B12\" title=\"1. Vitam\u00edn B12\">1. Vitam\u00edn B12<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#2_Vitamin_D\" title=\"2. Vitam\u00edn D\">2. Vitam\u00edn D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#3_Zinok\" title=\"3. Zinok\">3. Zinok<\/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\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#4_Zelezo\" title=\"4. \u017delezo\">4. \u017delezo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#5_Omega-3_mastne_kyseliny\" title=\"5. Omega-3 mastn\u00e9 kyseliny\">5. Omega-3 mastn\u00e9 kyseliny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#6_Vapnik\" title=\"6. V\u00e1pnik\">6. V\u00e1pnik<\/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\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#7_Jod\" title=\"7. J\u00f3d\">7. J\u00f3d<\/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\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#8_Bielkoviny\" title=\"8. Bielkoviny\">8. Bielkoviny<\/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\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#9_Kreatin\" title=\"9. Kreat\u00edn\">9. Kreat\u00edn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#10_Karnozin\" title=\"10. Karnoz\u00edn\">10. Karnoz\u00edn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/#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>Po\u010det \u013eud\u00ed, ktor\u00ed zo svojho jed\u00e1lni\u010dka \u00faplne vyl\u00fa\u010dili m\u00e4so, ryby, vajcia, mlieko a v\u0161etky ostatn\u00e9 potraviny \u017eivo\u010d\u00ed\u0161neho p\u00f4vodu, neust\u00e1le narast\u00e1. V Spojen\u00fdch \u0161t\u00e1toch americk\u00fdch napr\u00edklad po\u010det veg\u00e1nov medzi rokmi 2014 a 2018 vzr\u00e1stol o neskuto\u010dn\u00fdch <a class=\"ek-link\" href=\"https:\/\/thevou.com\/lifestyle\/2019-the-world-of-vegan-but-how-many-vegans-are-in-the-world\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">400 %<\/a> (zo 4 na 20 mili\u00f3nov). Podobn\u00fd trend v\u0161ak m\u00f4\u017eeme pozorova\u0165 celosvetovo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cisto rastlinn\u00e1 strava m\u00e1 svoje benefity, ale aj \u00faskalia, na ktor\u00e9 je treba da\u0165 si pozor. Neobsahuje toti\u017e potraviny, ktor\u00e9 patria medzi prim\u00e1rne zdroje vitam\u00ednu B12, \u017eeleza, bielkov\u00edn a \u010fal\u0161\u00edch cenn\u00fdch \u017eiv\u00edn.<strong> V potravin\u00e1ch rastlinn\u00e9ho p\u00f4vodu s\u00fa tieto l\u00e1tky \u010dasto v men\u0161om mno\u017estve <\/strong>alebo v hor\u0161ie str\u00e1vite\u013enej forme. Z toho d\u00f4vodu je d\u00f4le\u017eit\u00e9 vedie\u0165, ako si spr\u00e1vne zostavi\u0165 veg\u00e1nsky jed\u00e1lni\u010dek, aby obsahoval v\u0161etky nevyhnutn\u00e9 \u017eiviny.<\/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\" id=\"veganska-strava-a-jej-benefity\"><span class=\"ez-toc-section\" id=\"Veganska_strava_a_jej_benefity\"><\/span>Veg\u00e1nska strava a jej benefity<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spr\u00e1vne zostaven\u00e1 <a href=\"https:\/\/gymbeam.sk\/veganske-produkty\" class=\"ek-link\">veg\u00e1nska strava<\/a> m\u00f4\u017ee ma\u0165 mno\u017estvo benefitov. Ak je zalo\u017een\u00e1 na z\u00e1kladn\u00fdch potravin\u00e1ch, ako s\u00fa obilniny, strukoviny, ovocie a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>,<strong> typicky obsahuje ve\u013ek\u00e9 mno\u017estvo vl\u00e1kniny, antioxidantov, niektor\u00fdch vitam\u00ednov a miner\u00e1lnych l\u00e1tok<\/strong>. Okrem toho vo veg\u00e1nskom jed\u00e1lni\u010dku nen\u00e1jdete ve\u013ea nas\u00fdten\u00fdch tukov ani cholesterolu, ktor\u00e9 m\u00f4\u017eu by\u0165 pre zdravie rizikov\u00e9. Pr\u00e1ve v\u010faka svojmu zlo\u017eeniu m\u00f4\u017ee blahodarne p\u00f4sobi\u0165 na \u013eudsk\u00fd organizmus, a chr\u00e1ni\u0165 ho tak pred vznikom niektor\u00fdch ochoren\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea v\u00fdsledkov r\u00f4znych v\u00fdskumov m\u00f4\u017eeme pozorova\u0165 jeden zauj\u00edmav\u00fd fakt. Veg\u00e1ni si v porovnan\u00ed s ostatn\u00fdmi \u013eu\u010fmi \u010dastej\u0161ie osvojuj\u00fa <strong>zdrav\u0161ie ka\u017edodenn\u00e9 n\u00e1vyky<\/strong>. Menej faj\u010dia a pozeraj\u00fa telev\u00edziu, dlh\u0161ie spia, viac \u0161portuj\u00fa a venuj\u00fa v\u00e4\u010d\u0161iu pozornos\u0165 svojmu zdraviu. To v\u0161etko prispieva k tomu, \u017ee milovn\u00edci rastlinnej stravy s\u00fa \u010dasto \u0161t\u00edhlej\u0161\u00ed a zdrav\u0161\u00ed ako zvy\u0161ok popul\u00e1cie. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Veg\u00e1nska strava m\u00f4\u017ee pom\u00f4c\u0165 tie\u017e pri <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chudnut\u00ed<\/a>. V\u010faka pravideln\u00e9mu pr\u00edjmu strukov\u00edn, celozrnn\u00fdch obiln\u00edn, zeleniny a \u010fal\u0161\u00edch celistv\u00fdch potrav\u00edn obsahuje aj v\u00e4\u010d\u0161ie mno\u017estvo vl\u00e1kniny. <strong>Tak\u00e9 jedl\u00e1 viac zas\u00fdtia, \u010do sa m\u00f4\u017ee prejavi\u0165 trochu ni\u017e\u0161\u00edm energetick\u00fdm pr\u00edjmom.<\/strong> Takisto m\u00e1 prirodzene ni\u017e\u0161\u00ed obsah tukov a energie (energetick\u00e1 denzita stravy) v porovnan\u00ed s in\u00fdmi v\u00fd\u017eivov\u00fdmi smermi. Z t\u00fdchto d\u00f4vodov pri prechode na 100 % rastlinn\u00fa stravu mno\u017estvo \u013eud\u00ed pozvo\u013ena chudne aj bez po\u010d\u00edtania kal\u00f3ri\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1124x750.jpg\" alt=\"Ak\u00e9 s\u00fa v\u00fdhody veg\u00e1nskej stravy?\" class=\"wp-image-316918\" style=\"width:843px;height:563px\" title=\"Ak\u00e9 s\u00fa v\u00fdhody veg\u00e1nskej stravy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"veganska-strava-a-jej-rizika\"><span class=\"ez-toc-section\" id=\"Veganska_strava_a_jej_rizika\"><\/span>Veg\u00e1nska strava a jej rizik\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na druhej strane, \u010disto rastlinn\u00e1 strava m\u00e1 aj svoje rizik\u00e1, na ktor\u00e9 je treba myslie\u0165 pri pl\u00e1novan\u00ed jed\u00e1lni\u010dka. <strong>M\u00f4\u017eu v nej toti\u017e ch\u00fdba\u0165 d\u00f4le\u017eit\u00e9 \u017eiviny, ktor\u00e9 sa nach\u00e1dzaj\u00fa preva\u017ene v \u017eivo\u010d\u00ed\u0161nych potravin\u00e1ch. <\/strong>Niektor\u00e9 z nich m\u00f4\u017eeme prirodzene n\u00e1js\u0165 aj v rastlinn\u00fdch potravin\u00e1ch, kde s\u00fa v\u0161ak \u010dasto v menej vyu\u017eite\u013enej forme. O tieto \u017eiviny s\u00fa niekedy pri v\u00fdrobe obohaten\u00e9 (fortifikovan\u00e9) aj veg\u00e1nske potraviny. Z toho d\u00f4vodu je d\u00f4le\u017eit\u00e9, aby milovn\u00edci rastlinnej stravy vedeli, <strong>ak\u00e9 potraviny do jed\u00e1lni\u010dka zaradi\u0165 a ktor\u00e9 l\u00e1tky pr\u00edpadne suplementova\u0165<\/strong>, aby pokryli v\u0161etky potreby organizmu. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cisto rastlinn\u00e1 strava m\u00f4\u017ee ma\u0165 mnoho pod\u00f4b.<\/strong> V pr\u00edpade, \u017ee si ju starostlivo napl\u00e1nujeme a v jed\u00e1lni\u010dku m\u00e1me pestr\u00fd v\u00fdber z\u00e1kladn\u00fdch potrav\u00edn, tie\u017e minimum vysoko priemyselne spracovan\u00fdch potrav\u00edn, s najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou dok\u00e1\u017eeme splni\u0165 v\u0161etko potrebn\u00e9. In\u00e1 situ\u00e1cia v\u0161ak nast\u00e1va, ke\u010f nad t\u00fdm neprem\u00fd\u0161\u013eame, hranolky s\u00fa pre n\u00e1s zeleninou a veg\u00e1nsky burger synonymom zdravia. Potom n\u00e1\u0161 jed\u00e1lni\u010dek rozhodne nem\u00f4\u017eeme nazva\u0165 <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)\">zdrav\u00fdm<\/a> ani vyv\u00e1\u017een\u00fdm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri prechode na 100 % rastlinn\u00fa stravu je tie\u017e d\u00f4le\u017eit\u00e9 da\u0165 pozor na dostato\u010dn\u00fd pr\u00edjem energie. <strong>Veg\u00e1nsky jed\u00e1lni\u010dek m\u00e1 toti\u017e v priemere ni\u017e\u0161iu energetick\u00fa denzitu ako zmie\u0161an\u00e1 strava. <\/strong>To znamen\u00e1, \u017ee napr\u00edklad 100 g uvarenej \u0161o\u0161ovice alebo tofu m\u00e1 menej kal\u00f3ri\u00ed ako 100 g <a href=\"https:\/\/gymbeam.com\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzieho m\u00e4sa<\/a>. Pri tejto zmene preto m\u00f4\u017ee vcelku \u013eahko d\u00f4js\u0165 k poklesu energetick\u00e9ho pr\u00edjmu, \u010do m\u00f4\u017ee by\u0165 <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-deje-s-telom-ked-jete-malo\/\" target=\"_blank\" rel=\"noreferrer noopener\">nebezpe\u010dn\u00e9<\/a> obzvl\u00e1\u0161\u0165 u \u0161portovcov. Porcie, ktor\u00e9 veg\u00e1ni jedia, s\u00fa tak \u010dasto v\u00e4\u010d\u0161ie ako t\u00fdch, ktor\u00ed konzumuj\u00fa zmie\u0161an\u00fa stravu. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"707\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1124x707.jpg\" alt=\"Ak\u00e9 s\u00fa nev\u00fdhody veg\u00e1nskej stravy?\" class=\"wp-image-316946\" style=\"width:843px;height:530px\" title=\"Ak\u00e9 s\u00fa nev\u00fdhody veg\u00e1nskej stravy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1124x707.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-400x251.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1536x966.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-2048x1287.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"10-zivin-ktore-mozu-chybat-v-jedalnicku-veganov\"><span class=\"ez-toc-section\" id=\"10_zivin_ktore_mozu_chybat_v_jedalnicku_veganov\"><\/span>10 \u017eiv\u00edn, ktor\u00e9 m\u00f4\u017eu ch\u00fdba\u0165 v jed\u00e1lni\u010dku veg\u00e1nov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod jed\u00e1lni\u010dkom postaven\u00fdm na obilnin\u00e1ch, strukovin\u00e1ch, ovoc\u00ed, zelenine a orie\u0161koch si m\u00f4\u017eeme \u013eahko predstavi\u0165 dokonal\u00e9 zast\u00fapenie v\u0161etk\u00fdch vitam\u00ednov a miner\u00e1lnych l\u00e1tok. Realita v\u0161ak nemus\u00ed by\u0165 v\u017edy tak\u00e1 ru\u017eov\u00e1, \u010do dokazuj\u00fa aj niektor\u00e9 v\u00fdskumy. Pod\u013ea jedn\u00e9ho z nich napr\u00edklad <strong>28 % pozorovan\u00fdch veg\u00e1nov na z\u00e1klade rozboru krvi z\u00e1pasilo s nejak\u00fdm nutri\u010dn\u00fdm deficitom<\/strong>. \u010casto i\u0161lo o n\u00edzku hladinu vitam\u00ednu B12, vitam\u00ednu D, \u017eeleza, v\u00e1pnika alebo zinku. Medzi \u010fal\u0161ie rizikov\u00e9 \u017eiviny, ktor\u00e9 m\u00f4\u017eu priaznivcom rastlinnej stravy ch\u00fdba\u0165, potom patria omega-3 mastn\u00e9 kyseliny a j\u00f3d. V\u00fdnimkou v\u0161ak nie je ani <strong>nedostato\u010dn\u00fd pr\u00edjem bielkov\u00edn<\/strong>, a to hlavne u \u0161portovcov, ktor\u00ed maj\u00fa zv\u00fd\u0161en\u00fa potrebu tejto makro\u017eiviny. V ich pr\u00edpade sa teda \u010dasto hovor\u00ed aj o ni\u017e\u0161ej hladine kreat\u00ednu a karnoz\u00ednu. <span class=\"tadv-color\" style=\"color: #ff6600\">[1, 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Denn\u00e9 odpor\u00fa\u010dan\u00e9 d\u00e1vky rizikov\u00fdch \u017eiv\u00edn si op\u00ed\u0161eme pod\u013ea metod\u00edk Eur\u00f3pskeho \u00faradu pre bezpe\u010dnos\u0165 potrav\u00edn (\u010falej len EFSA) a tieto hodnoty porovn\u00e1me s najnov\u0161\u00edmi referen\u010dn\u00fdmi hodnotami organiz\u00e1cie nemecky hovoriacich kraj\u00edn (\u010falej len DACH).&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-vitamin-b12\"><span class=\"ez-toc-section\" id=\"1_Vitamin_B12\"><\/span>1. Vitam\u00edn B12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitam\u00edn B12 alebo kobalam\u00edn<\/strong><\/a> m\u00e1 v tele mno\u017estvo d\u00f4le\u017eit\u00fdch \u00faloh. <strong>Podie\u013ea sa napr\u00edklad na spr\u00e1vnej funkcii psychiky, nervovej s\u00fastavy a tvorbe \u010derven\u00fdch krviniek.<\/strong> Jeho nedostatok sa \u010dasto prejavuje zmenou n\u00e1lad, zlou koncentr\u00e1ciou alebo an\u00e9miou (nedostatok \u010derven\u00fdch krviniek), ktor\u00e1 sp\u00f4sobuje slabos\u0165, pokles telesnej v\u00fdkonnosti a bledos\u0165.<span class=\"tadv-color\" style=\"color: #ff6600\"> [7\u20138]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-749x1124.jpeg\" alt=\"Zdroje vitam\u00ednu B12 pre veg\u00e1nov\" class=\"wp-image-316961\" title=\"Zdroje vitam\u00ednu B12 pre veg\u00e1nov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>N\u00edzka hladina vitam\u00ednu B12 v tele nemus\u00ed by\u0165 v\u017edy sp\u00f4soben\u00e1 nedostato\u010dn\u00fdm pr\u00edjmom zo stravy. <strong>Pre jeho spr\u00e1vne vstreb\u00e1vanie je toti\u017e k\u013e\u00fa\u010dov\u00fd vn\u00fatorn\u00fd faktor. <\/strong>Ten sa tvor\u00ed v \u017eal\u00fadku, z ktor\u00e9ho putuje do \u010dreva. Vitam\u00edn B12 sa na\u0148 potom navia\u017ee v tenkom \u010dreve a spolo\u010dne vytvoria komplex (vitam\u00edn B12 a vn\u00fatorn\u00fd faktor), ktor\u00fd je odoln\u00fd proti tr\u00e1viacim enz\u00fdmom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ruka v ruke sa potom presun\u00fa cez \u010drevn\u00fa stenu do krvi a vitam\u00edn B12 m\u00f4\u017ee n\u00e1sledne krvn\u00fdm rie\u010diskom putova\u0165 do v\u0161etk\u00fdch cie\u013eov\u00fdch tkan\u00edv, a tak plni\u0165 svoju funkciu. To by bez vn\u00fatorn\u00e9ho faktoru nebolo mo\u017en\u00e9, preto\u017ee by inak uviazol v tr\u00e1viacom trakte a nevyu\u017eit\u00fd sa vyl\u00fa\u010dil z tela von. Pri nedostatku vitam\u00ednu B12 v tele je preto d\u00f4le\u017eit\u00e9 skontrolova\u0165 aj spr\u00e1vnu tvorbu vn\u00fatorn\u00e9ho faktora. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi hlavn\u00e9 <strong>zdroje vitam\u00ednu B12 patria potraviny \u017eivo\u010d\u00ed\u0161neho p\u00f4vodu, v jed\u00e1lni\u010dku veg\u00e1nov teda logicky ch\u00fdbaj\u00fa.<\/strong> Prirodzen\u00fd obsah tohto vitam\u00ednu v rastlinn\u00fdch zdrojoch je sk\u00f4r v\u00fdnimkou. Takou je napr\u00edklad morsk\u00e1 riasa Nori, ktor\u00e1 je ob\u013e\u00faben\u00e1 pri v\u00fdrobe nielen veg\u00e1nskeho sushi. \u010eal\u0161ie potraviny vhodn\u00e9 pre veg\u00e1nov maj\u00fa v zlo\u017een\u00ed iba stopov\u00e9 mno\u017estvo vitam\u00ednu B12 alebo ich zlo\u017eenie nie je stabiln\u00e9 (pivovarsk\u00e9 kvasnice, chlorella).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z toho d\u00f4vodu sa na tieto zdroje priaznivci rastlinnej stravy nem\u00f4\u017eu na 100 % spo\u013eahn\u00fa\u0165<\/strong> a \u010dasto musia zara\u010fova\u0165 obohaten\u00e9 potraviny a suplementy. <span class=\"tadv-color\" style=\"color: #ff6600\">[7, 9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ake-su-prirodzene-rastlinne-zdroje-vitaminu-b12-a-do-ktorych-potravin-sa-pridava\">Ak\u00e9 s\u00fa prirodzen\u00e9 rastlinn\u00e9 zdroje vitam\u00ednu B12 a do ktor\u00fdch potrav\u00edn sa prid\u00e1va?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>riasa Nori<\/li>\n\n\n\n<li>s\u00f3jov\u00e9, ovsen\u00e9, ry\u017eov\u00e9, kokosov\u00e9 a in\u00e9 rastlinn\u00e9 n\u00e1poje&nbsp;<\/li>\n\n\n\n<li>rastlinn\u00e9 <a href=\"https:\/\/gymbeam.sk\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\"prote\u00edny (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00edny<\/a><\/li>\n\n\n\n<li>rastlinn\u00e9 jogurty, syry alebo smotana<\/li>\n\n\n\n<li>lah\u00f4dkov\u00e9 dro\u017edie<\/li>\n\n\n\n<li>rastlinn\u00e9 alternat\u00edvy m\u00e4sa, \u0161unky alebo sal\u00e1my<\/li>\n\n\n\n<li>tofu, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tempeh\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/seitan\/\" class=\"ek-link\">seitan<\/a><\/li>\n\n\n\n<li>ra\u0148ajkov\u00e9 cere\u00e1lie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aka-je-odporucana-denna-davka-vitaminu-b12\">Ak\u00e1 je odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka vitam\u00ednu B12?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA odpor\u00fa\u010da dospel\u00fdm <strong>denn\u00fd pr\u00edjem 4 \u03bcg <\/strong>s t\u00fdm, \u017ee by mali \u017eeny v obdob\u00ed tehotenstva t\u00fato d\u00e1vku zv\u00fd\u0161i\u0165 na 4,5 \u03bcg a pri doj\u010den\u00ed na 5,0 \u03bcg vitam\u00ednu B12 denne. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>DACH sa zhoduje v d\u00e1vke 4 \u03bcg denne pre dospel\u00fdch.<span class=\"tadv-color\" style=\"color: #ff6600\"> [11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"co-odporuca-the-vegan-society-v-ramci-prijmu-vitaminu-b12\">\u010co odpor\u00fa\u010da The Vegan Society v r\u00e1mci pr\u00edjmu vitam\u00ednu B12?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zjes\u0165 denne minim\u00e1lne 2 \u2013 3 porcie potrav\u00edn obohaten\u00fdch o vitam\u00edn B12, ktor\u00e9 by zabezpe\u010dili jeho celkov\u00fd pr\u00edjem v mno\u017estve 3 \u03bcg.<\/li>\n\n\n\n<li>Alebo u\u017e\u00edva\u0165 ka\u017ed\u00fd de\u0148 doplnok stravy s obsahom 10 \u03bcg tejto l\u00e1tky.&nbsp;<\/li>\n\n\n\n<li>Poslednou mo\u017enos\u0165ou je potom <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">u\u017e\u00edvanie suplementu<\/a> na t\u00fd\u017edennej b\u00e1ze s obsahom 2000 \u03bcg. Tieto vysok\u00e9 d\u00e1vky s\u00fa nutn\u00e9 predov\u0161etk\u00fdm z d\u00f4vodov obmedzenej kapacity vn\u00fatorn\u00e9ho faktora. V tej chv\u00edli sa toti\u017e mus\u00edme \u010diasto\u010dne spo\u013eahn\u00fa\u0165 na pas\u00edvne vstreb\u00e1vanie vitam\u00ednu B12, ktor\u00fdm sa do tela absorbuje len 1 %. Teda v tomto pr\u00edpade a\u017e 20 \u03bcg, ktor\u00e9 pom\u00f4\u017ee splni\u0165 odpor\u00fa\u010dan\u00fa d\u00e1vku. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44749,107605,108862,112657\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-vitamin-d\"><span class=\"ez-toc-section\" id=\"2_Vitamin_D\"><\/span>2. Vitam\u00edn D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitam\u00edn D<\/strong><\/a> je k\u013e\u00fa\u010dov\u00fd pre zdrav\u00e9 kosti a spr\u00e1vnu funkciu imunity. Jeho nedostato\u010dn\u00e9 mno\u017estvo sa m\u00f4\u017ee prejavi\u0165 napr\u00edklad rednut\u00edm kost\u00ed a ich zv\u00fd\u0161enou l\u00e1mavos\u0165ou. Z\u00edskavame ho hlavne zo slne\u010dn\u00fdch l\u00fa\u010dov, ktor\u00e9 dopadaj\u00fa na na\u0161u poko\u017eku. V letnom alebo jarnom obdob\u00ed, ke\u010f zvy\u010dajne tr\u00e1vime viac \u010dasu vonku, sa preto o jeho dostato\u010dn\u00fd pr\u00edjem nemus\u00edme a\u017e tak ob\u00e1va\u0165. To v\u0161ak neplat\u00ed pre jedincov, ktor\u00ed netr\u00e1via ve\u013ea \u010dasu mimo uzavretej budovy. Problematick\u00e1 situ\u00e1cia m\u00f4\u017ee by\u0165 aj v obdob\u00ed od jesene do jari, ke\u010f je menej svetla a nevych\u00e1dzame von tak \u010dasto. V t\u00fdchto pr\u00edpadoch sa <strong>hlavn\u00fdmi zdrojmi tejto l\u00e1tky st\u00e1vaj\u00fa potraviny, ktor\u00e9 s\u00fa vo v\u00e4\u010d\u0161ine pr\u00edpadov \u017eivo\u010d\u00ed\u0161neho p\u00f4vodu<\/strong> (ryby, vaje\u010dn\u00fd \u017e\u013atok, pe\u010de\u0148). Priaznivci \u010disto rastlinnej stravy s\u00fa preto vo vy\u0161\u0161om riziku nedostatku vitam\u00ednu D. <span class=\"tadv-color\" style=\"color: #ff6600\">[8, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rie\u0161en\u00edm m\u00f4\u017eu by\u0165 potraviny, ktor\u00e9 s\u00fa o vitam\u00edn D fortifikovan\u00e9, alebo samotn\u00e9 suplementy. Mus\u00edme v\u0161ak po\u010d\u00edta\u0165 s t\u00fdm, \u017ee vo veg\u00e1nskych produktoch n\u00e1jdeme vitam\u00edn D naj\u010dastej\u0161ie v jeho menej vstrebate\u013enej forme \u2013 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vegetariansky-vitamin-d-1000-iu-now-foods.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ergokalciferole<\/a> (D<sub>2 <\/sub>). V\u00fdnimkou je vitam\u00edn D z\u00edskan\u00fd z li\u0161ajn\u00edkov. Ten m\u00e1 formu lep\u0161ie vstrebate\u013en\u00e9ho cholekalciferolu (vitam\u00edn D<sub>3<\/sub>), ktor\u00fd sa inak nach\u00e1dza len v produktoch \u017eivo\u010d\u00ed\u0161neho p\u00f4vodu.<span class=\"tadv-color\" style=\"color: #ff6600\"> [8, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"do-ktorych-potravin-sa-najcastejsie-pridava-vitamin-d\">Do ktor\u00fdch potrav\u00edn sa naj\u010dastej\u0161ie prid\u00e1va vitam\u00edn D?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>s\u00f3jov\u00e1, ovsen\u00e1, kokosov\u00e1 alebo ry\u017eov\u00e1 alternat\u00edva mlieka<\/li>\n\n\n\n<li>rastlinn\u00e9 jogurty, syry alebo smotana<\/li>\n\n\n\n<li>ra\u0148ajkov\u00e9 cere\u00e1lie<\/li>\n\n\n\n<li>ovocn\u00e9 d\u017e\u00fasy<\/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\" id=\"aka-je-odporucana-denna-davka-vitaminu-d\">Ak\u00e1 je odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka vitam\u00ednu D?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pri nedostatku slne\u010dn\u00e9ho \u017eiarenia EFSA odpor\u00fa\u010da dospel\u00fdm \u013eu\u010fom prij\u00edma\u0165 <strong>15 \u03bcg vitam\u00ednu D denne<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/li>\n\n\n\n<li>Pod\u013ea DACH by sme mali denne prija\u0165 20 \u03bcg vitam\u00ednu D. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-1124x749.jpg\" alt=\"Ak\u00e9 s\u00fa veg\u00e1nske zdroje vitam\u00ednu D?\" class=\"wp-image-316975\" style=\"width:843px;height:562px\" title=\"Ak\u00e9 s\u00fa veg\u00e1nske zdroje vitam\u00ednu D?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"3-zinok\"><span class=\"ez-toc-section\" id=\"3_Zinok\"><\/span>3. Zinok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zinok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zinok<\/strong><\/a> je miner\u00e1lna l\u00e1tka, ktor\u00e1 sa z\u00fa\u010dast\u0148uje na viac ako 300 reakci\u00e1ch v \u013eudskom organizme. Zohr\u00e1va tak d\u00f4le\u017eit\u00fa \u00falohu v mnoh\u00fdch \u010dinnostiach. Je nevyhnutn\u00fd pre funkciu imunity, synt\u00e9zu bielkov\u00edn alebo udr\u017eanie hladiny testoster\u00f3nu v krvi. Zinok pom\u00e1ha tvori\u0165 testoster\u00f3n, dokonca br\u00e1ni aj jeho premene (rozkladu) na estrog\u00e9ny \u2013 \u017eensk\u00e9 pohlavn\u00e9 horm\u00f3ny. Najm\u00e4 d\u00e1my potom ocenia jeho pozit\u00edvne \u00fa\u010dinky na vlasy, ko\u017eu a nechty.<strong> Na\u0161e telo nedok\u00e1\u017ee vytv\u00e1ra\u0165 z\u00e1soby zinku, tak\u017ee je potrebn\u00fd jeho pravideln\u00fd pr\u00edjem. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00fato l\u00e1tku n\u00e1jdeme aj v \u010disto rastlinn\u00fdch potravin\u00e1ch, ako s\u00fa napr\u00edklad celozrnn\u00e9 obilniny, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bezlepkove-ovsene-vlocky-jemne-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ovsen\u00e9 vlo\u010dky<\/a>, strukoviny a orechy. <strong>Probl\u00e9m v\u0161ak nast\u00e1va s vyu\u017eite\u013enos\u0165ou zinku z t\u00fdchto zdrojov.<\/strong> Obsahuj\u00fa toti\u017e fyt\u00e1ty, ktor\u00e9 vstreb\u00e1vanie v tele zhor\u0161uj\u00fa. S t\u00fdm by aspo\u0148 \u010diasto\u010dne mohlo pom\u00f4c\u0165 <strong>nam\u00e1\u010danie alebo kl\u00ed\u010denie<\/strong> strukov\u00edn a orechov, pri ktorom sa mno\u017estvo fyt\u00e1tov v strukovin\u00e1ch a orechoch typicky zni\u017euje. S denn\u00fdm pr\u00edjmom zinku tie\u017e m\u00f4\u017ee pom\u00f4c\u0165 vyu\u017eitie <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zinok-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">doplnkov stravy<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[2, 15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ake-su-rastlinne-zdroje-zinku\">Ak\u00e9 s\u00fa rastlinn\u00e9 zdroje zinku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/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>, <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-psenicna-muka-celozrnna-hladka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0161enica<\/a><\/li>\n\n\n\n<li>tekvicov\u00e9, sezamov\u00e9 a konopn\u00e9 semienka<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u<\/a>, <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>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idy<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">masl\u00e1<\/a> z nich<\/li>\n\n\n\n<li>huby<\/li>\n\n\n\n<li>fazu\u013ea, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-hrachove-cestoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hrach<\/a>, \u0161o\u0161ovica<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-kakaovy-prasok-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kakao<\/a> a hork\u00e1 \u010dokol\u00e1da<\/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\" id=\"aka-je-odporucana-denna-davka-zinku\">Ak\u00e1 je odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka zinku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dospel\u00fdm <strong>mu\u017eom <\/strong>EFSA odpor\u00fa\u010da denn\u00e9 mno\u017estvo <strong>9,4 \u2013 16,3 mg<\/strong> a <strong>\u017een\u00e1m 7,5 \u2013 12,7 mg <\/strong>s t\u00fdm, \u017ee vy\u0161\u0161ia d\u00e1vka je vhodn\u00e1 pre t\u00fdch, ktor\u00ed maj\u00fa vy\u0161\u0161\u00ed pr\u00edjem fyt\u00e1tov. V obdob\u00ed tehotenstva a pri doj\u010den\u00ed by mali \u017eeny toto mno\u017estvo e\u0161te zv\u00fd\u0161i\u0165 o 1,6 \u2013 2,9 mg za de\u0148. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li>DACH odpor\u00fa\u010da <strong>mu\u017eom d\u00e1vku 11 \u2013 16 mg<\/strong> za de\u0148 a <strong>\u017een\u00e1m 7 \u2013 10 mg denne<\/strong>. V dennom mno\u017estve tie\u017e zoh\u013ead\u0148uje pr\u00edjem fyt\u00e1tov. Tehotn\u00e9 a doj\u010diace \u017eeny by mali denn\u00fd pr\u00edjem zinku zv\u00fd\u0161i\u0165 a\u017e na 14 mg denne. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1124x749.jpg\" alt=\"Ak\u00e9 s\u00fa veg\u00e1nske zdroje zinku?\" class=\"wp-image-316993\" style=\"width:843px;height:562px\" title=\"Ak\u00e9 s\u00fa veg\u00e1nske zdroje zinku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"4-zelezo\"><span class=\"ez-toc-section\" id=\"4_Zelezo\"><\/span>4. \u017delezo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017delezo<\/strong><\/a> je nevyhnutn\u00e1 miner\u00e1lna l\u00e1tka, ktor\u00e1 v tele zabezpe\u010duje predov\u0161etk\u00fdm transport kysl\u00edka z p\u013e\u00fac ku v\u0161etk\u00fdm telesn\u00fdm org\u00e1nom. Takisto prispieva k spr\u00e1vnej tvorbe \u010derven\u00fdch krviniek. Je toti\u017e nevyhnutnou s\u00fa\u010das\u0165ou krvn\u00e9ho farbiva hemoglob\u00edn, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd pre ich funkciu. <strong>N\u00edzka hladina \u017eeleza potom m\u00f4\u017ee vies\u0165 a\u017e k an\u00e9mii <\/strong>alebo chudokrvnosti, ktor\u00e1 sa naj\u010dastej\u0161ie prejavuje zv\u00fd\u0161enou \u00fanavou, zl\u00fdm d\u00fdchan\u00edm alebo bledos\u0165ou ko\u017ee. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co sa t\u00fdka zdrojov, je to trochu podobn\u00e9 ako pri zinku. Rastlinn\u00fdch zdrojov tejto miner\u00e1lnej l\u00e1tky je toti\u017e mno\u017estvo. Probl\u00e9m v\u0161ak nast\u00e1va s vyu\u017eite\u013enos\u0165ou. \u017delezo je v nich v nehemovej forme, ktor\u00e1 je pre telo hor\u0161ie vyu\u017eite\u013en\u00e1 ako t\u00e1 hemov\u00e1 zo \u017eivo\u010d\u00ed\u0161nych potrav\u00edn. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z toho d\u00f4vodu maj\u00fa veg\u00e1ni vy\u0161\u0161ie riziko nedostatku tejto l\u00e1tky. Zvy\u010dajne sa im preto odpor\u00fa\u010da <strong>zv\u00fd\u0161i\u0165 denn\u00fd pr\u00edjem \u017eeleza 1,8-kr\u00e1t oproti \u0161tandardn\u00fdm odpor\u00fa\u010daniam<\/strong>. S vyu\u017eite\u013enos\u0165ou \u017eeleza m\u00f4\u017ee pom\u00f4c\u0165 <strong>nam\u00e1\u010danie, kl\u00ed\u010denie \u010di fermentovanie<\/strong> potrav\u00edn. Efekt\u00edvne m\u00f4\u017ee by\u0165 aj s\u00fa\u010dasn\u00e9 pridanie vitam\u00ednu C v podobe ovocia, zeleniny alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-vitamin-c-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">suplementov<\/a>. Zv\u00fd\u0161enie denn\u00e9ho pr\u00edjmu tejto miner\u00e1lnej l\u00e1tky u\u013eah\u010dia aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/iron-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">doplnky stravy<\/a>. Ke\u010f sa u\u017e pre ne rozhodnete, dajte si pozor na to, aby obsahovali kombin\u00e1ciu \u017eeleza s vitam\u00ednom C. <span class=\"tadv-color\" style=\"color: #ff6600\">[2, 17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ake-su-rastlinne-zdroje-zeleza\">Ak\u00e9 s\u00fa rastlinn\u00e9 zdroje \u017eeleza?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161o\u0161ovica, c\u00edcer, fazu\u013ea a \u010fal\u0161ie strukoviny<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tofu\/\" class=\"ek-link\">tofu<\/a>, quinoa<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kesu-orechy\/\" class=\"ek-link\">ke\u0161u<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/chia\/\" class=\"ek-link\">chia<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tekvicove-semienka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tekvicov\u00e9<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-konopne-semienka-lupane-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">konopn\u00e9<\/a> semienka<\/li>\n\n\n\n<li>listov\u00e1 zelenina<\/li>\n\n\n\n<li>obohaten\u00e9 potraviny (ra\u0148ajkov\u00e9 cere\u00e1lie)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aka-je-odporucana-denna-davka-zeleza\">Ak\u00e1 je odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka \u017eeleza?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pod\u013ea EFSA pokryje<strong> 16 mg \u017eeleza denne<\/strong> potrebu v\u00e4\u010d\u0161iny jedincov. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li>DACH odpor\u00fa\u010da dospel\u00fdm mu\u017eom denn\u00fd pr\u00edjem 10 mg a \u017een\u00e1m 10 \u2013 15 mg \u017eeleza. U \u017eien je d\u00e1vka zv\u00fd\u0161en\u00e1 pre straty v priebehu men\u0161tru\u00e1cie. Tehotn\u00e9 by mali prijat\u00e9 denn\u00e9 mno\u017estvo zv\u00fd\u0161i\u0165 na 30 mg a doj\u010diace na 20 mg. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-1124x750.jpg\" alt=\"Ak\u00e9 s\u00fa veg\u00e1nske zdroje \u017eeleza?\" class=\"wp-image-317014\" style=\"width:843px;height:563px\" title=\"Ak\u00e9 s\u00fa veg\u00e1nske zdroje \u017eeleza?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"5-omega-3-mastne-kyseliny\"><span class=\"ez-toc-section\" id=\"5_Omega-3_mastne_kyseliny\"><\/span>5. Omega-3 mastn\u00e9 kyseliny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Omega-3 mastn\u00e9 kyseliny<\/strong> patria medzi mimoriadne d\u00f4le\u017eit\u00e9 tuky, ktor\u00e9 sa staraj\u00fa hlavne o <strong>spr\u00e1vnu funkciu srdca, mozgu a o\u010d\u00ed<\/strong>. Takisto boli pri nich zisten\u00e9 <strong>protiz\u00e1palov\u00e9 \u00fa\u010dinky<\/strong>, ktor\u00e9 ocenia napr\u00edklad \u013eudia trpiaci boles\u0165ami k\u013abov. Medzi najzn\u00e1mej\u0161ie zara\u010fujeme zn\u00e1mu trojicu, tvoren\u00fa kyselinou eikosapent\u00e9novou (EPA), kyselinou dokosahex\u00e9novou (DHA) a kyselinou alfa-linol\u00e9novou (ALA). <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<p>DHA a EPA n\u00e1jdeme najm\u00e4 v ryb\u00e1ch a morsk\u00fdch plodoch. V men\u0161om mno\u017estve s\u00fa tie\u017e vo vajciach a v m\u00e4se. <strong>Ich jedin\u00fdm rastlinn\u00fdm zdrojom s\u00fa morsk\u00e9 riasy, inak prevl\u00e1daj\u00fa tie \u017eivo\u010d\u00ed\u0161ne. <\/strong>Z toho d\u00f4vodu sa v jed\u00e1lni\u010dku veg\u00e1nov viac objavuje ALA, ktor\u00e1 je v orie\u0161koch, semienkach a olejoch z t\u00fdchto potrav\u00edn. <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<p>Viac ako ALA s\u00fa v\u0161ak pre na\u0161e telo d\u00f4le\u017eitej\u0161ie EPA a DHA. Tie sa \u010dastej\u0161ie sp\u00e1jaj\u00fa so spr\u00e1vnou funkciou t\u00fdch najd\u00f4le\u017eitej\u0161\u00edch org\u00e1nov.<strong> Na\u0161e bystr\u00e9 telo s\u00edce dok\u00e1\u017ee premeni\u0165 ALA na EPA a DHA, to sa v\u0161ak uskuto\u010dn\u00ed maxim\u00e1lne z 10 %. <\/strong>Efektivita tejto premeny je tie\u017e ovplyvnen\u00e1 vekom a \u017eivotn\u00fdm \u0161t\u00fdlom. V praxi sa preto m\u00f4\u017ee sta\u0165, \u017ee sa na t\u00fa najcennej\u0161iu \u2013 DHA premen\u00ed len 1 \u2013 5 % z prijatej ALA. <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<p>T\u00fato premenu je mo\u017en\u00e9 \u013eahko povzbudi\u0165 optim\u00e1lnej\u0161\u00edm pr\u00edjmom omega-6 mastn\u00fdch kysel\u00edn, ktor\u00e9 s\u00fa napr\u00edklad v margar\u00ednoch, slne\u010dnicovom oleji a spracovan\u00fdch potravin\u00e1ch. V\u00e4\u010d\u0161ina \u013eud\u00ed m\u00e1 v strave nadbytok omega-6 mastn\u00fdch kysel\u00edn a na dosiahnutie lep\u0161ieho pomeru je \u010dasto nutn\u00e9 zn\u00ed\u017ei\u0165 ich pr\u00edjem. Za najide\u00e1lnej\u0161\u00ed mo\u017en\u00fd variant sa be\u017ene pova\u017euje <strong>pomer omega-6 k omega-3 mastn\u00fdm kyselin\u00e1m v podobe 1 : 1<\/strong>. \u017dia\u013e, \u010dasto to nie je pre v\u00e4\u010d\u0161inu \u013eud\u00ed dosiahnute\u013en\u00e9. Sta\u010d\u00ed sa v\u0161ak t\u00fdmto hodnot\u00e1m aspo\u0148 maxim\u00e1lne pribl\u00ed\u017ei\u0165.<span class=\"tadv-color\" style=\"color: #ff6600\"> [2, 22]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-843x1124.jpg\" alt=\"Veg\u00e1nske omega-3\" class=\"wp-image-317034\" title=\"Veg\u00e1nske omega-3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Veg\u00e1nom sa z t\u00fdchto d\u00f4vodov odpor\u00fa\u010da jes\u0165 v\u00e4\u010d\u0161ie mno\u017estvo potrav\u00edn s v\u00fdznamnej\u0161\u00edm obsahom ALA<\/strong> a pr\u00edjem tejto l\u00e1tky udr\u017eiava\u0165 na 2 g denne. U\u017e\u00edvanie EPA a DHA v\u0161ak m\u00f4\u017eu podpori\u0165 aj pomocou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vegan-omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnkov stravy z morsk\u00fdch rias<\/a>. To sa niekedy odpor\u00fa\u010da aj tehotn\u00fdm a doj\u010diacim mami\u010dk\u00e1m, ktor\u00e9 sa stravuj\u00fa veg\u00e1nsky, preto\u017ee EPA a DHA zohr\u00e1vaj\u00fa podstatn\u00fa \u00falohu vo v\u00fdvoji die\u0165a\u0165a. [2, 19]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ake-su-rastlinne-zdroje-omega-3-mastnych-kyselin\">Ak\u00e9 s\u00fa rastlinn\u00e9 zdroje omega-3 mastn\u00fdch kysel\u00edn?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013eanov\u00e9 semienka<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lanovy-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013eanov\u00fd olej<\/a><\/li>\n\n\n\n<li>tekvicov\u00e9 a konopn\u00e9 semienka a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tekvicovy-olej-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a> z nich<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00e9<\/a> orechy a olej<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">repkov\u00fd olej<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia semienka<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aka-je-odporucana-denna-davka-omega-3-mastnych-kyselin\">Ak\u00e1 je odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka omega-3 mastn\u00fdch kysel\u00edn?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pod\u013ea EFSA by sme mali denne prija\u0165 <strong>250 mg EPA a DHA<\/strong>. Za horn\u00fa bezpe\u010dn\u00fa hranicu pr\u00edjmu sa pova\u017euje 5 g t\u00fdchto tukov denne. Pre ALA teda plat\u00ed odpor\u00fa\u010danie, aby bol jej pr\u00edjem na \u00farovni 0,5 % z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/li>\n\n\n\n<li>V odpor\u00fa\u010dan\u00ed <strong>0,5 % z celkov\u00e9ho denn\u00e9ho pr\u00edjmu pre ALA<\/strong> sa zhoduje aj DACH. K tomu e\u0161te prid\u00e1va odpor\u00fa\u010danie pre omega-6 mastn\u00e9 kyseliny, ktor\u00e9 by sa mali pohybova\u0165 na 2,5 % z denn\u00e9ho pr\u00edjmu energie. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-vapnik\"><span class=\"ez-toc-section\" id=\"6_Vapnik\"><\/span>6. V\u00e1pnik<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vapnik\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>V\u00e1pnik<\/strong><\/a> je \u010fal\u0161ia miner\u00e1lna l\u00e1tka, ktor\u00e1 pod\u013ea v\u00fdskumov \u010dasto ch\u00fdba v strave veg\u00e1nov. Je s\u00fa\u010das\u0165ou stavebnej hmoty zubov a kost\u00ed, a z toho d\u00f4vodu je d\u00f4le\u017eit\u00fd pre ich spr\u00e1vnu funkciu. Z\u00e1rove\u0148 <strong>prispieva k spr\u00e1vnej funkcii svalov<\/strong>. Spolu s hor\u010d\u00edkom je d\u00f4le\u017eit\u00fd pre svalov\u00fa kontrakciu a jeho nedostatok sa \u010dasto sp\u00e1ja so vznikom svalov\u00fdch k\u0155\u010dov. Priaznivci rastlinnej stravy preto m\u00f4\u017eu by\u0165 n\u00e1chylnej\u0161\u00ed k <strong>rednutiu kost\u00ed a vzniku zlomen\u00edn<\/strong> v porovnan\u00ed so v\u0161e\u017eravcami. <span class=\"tadv-color\" style=\"color: #ff6600\">[2, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S metabolizmom v\u00e1pnika to v tele nie je tak\u00e9 jednoduch\u00e9. Jeho absorpciu a vyu\u017eitie toti\u017e ovplyv\u0148uje mno\u017estvo faktorov, ako je hladina niektor\u00fdch horm\u00f3nov, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu D<\/a> a <a aria-label=\"K (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">K<\/a>, <a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hor\u010d\u00edka<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">drasl\u00edka<\/a>. Tieto l\u00e1tky sa z\u00e1rove\u0148 podie\u013eaj\u00fa na stavbe a funkcii kost\u00ed a m\u00f4\u017eu \u010diasto\u010dne kompenzova\u0165 nedostatok v\u00e1pnika. <strong>\u010ealej sa ukazuje, \u017ee strava bohat\u00e1 na ovocie a zeleninu s n\u00edzkym podielom m\u00e4sa men\u00ed pH mo\u010du, ktor\u00fd je potom z\u00e1saditej\u0161\u00ed<\/strong> (st\u00e1le v\u0161ak v r\u00e1mci fyziologick\u00fdch hodn\u00f4t). To m\u00f4\u017ee vies\u0165 k ni\u017e\u0161iemu vylu\u010dovaniu v\u00e1pnika z tela, \u010do sa typicky prejav\u00ed jeho vy\u0161\u0161ou hladinou. To ale neznamen\u00e1, \u017ee by sme mohli pr\u00edjem v\u00e1pnika \u00faplne vynecha\u0165. Je toti\u017e d\u00f4le\u017eit\u00fd pre spr\u00e1vny metabolizmus vitam\u00ednu D, svalov\u00fa kontrakciu a nervov\u00fd prenos. <span style=\"color: #ff6600\" class=\"tadv-color\">[8, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi najbohat\u0161ie zdroje v\u00e1pnika patr\u00ed mlieko, jogurty, syry, mak, niektor\u00e9 druhy orechov a zeleniny. Mohlo by sa teda zda\u0165, \u017ee existuje dos\u0165 rastlinn\u00fdch zdrojov tejto l\u00e1tky.<strong> Probl\u00e9m je v\u0161ak zase s vyu\u017eite\u013enos\u0165ou niektor\u00fdch z nich. <\/strong>T\u00fa toti\u017e z\u00e1sadne zni\u017euj\u00fa obsiahnut\u00e9 oxal\u00e1ty, fyt\u00e1ty alebo vl\u00e1knina. Lep\u0161ou vo\u013ebou s\u00fa preto n\u00edzko-oxal\u00e1tov\u00e9 druhy zeleniny, fortifikovan\u00e9 potraviny a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ca-zn-mg-60-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">doplnky stravy<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ake-su-rastlinne-zdroje-vapnika\">Ak\u00e9 s\u00fa rastlinn\u00e9 zdroje v\u00e1pnika?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zelenina s n\u00edzkym obsahom oxal\u00e1tov:<\/strong> brokolica, kel, \u010d\u00ednska kapusta, kvaka alebo bok choy, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tahini-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tahini<\/a>.<\/li>\n\n\n\n<li><strong>Obohaten\u00e9 potraviny:<\/strong> ra\u0148ajkov\u00e9 cere\u00e1lie, alternat\u00edvy mlie\u010dnych v\u00fdrobkov, tofu, d\u017e\u00fasy.<\/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\" id=\"aka-je-odporucana-denna-davka-vapnika\">Ak\u00e1 je odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka v\u00e1pnika?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA odpor\u00fa\u010da dospel\u00fdm do 24 rokov<strong> denn\u00fa d\u00e1vku 1000 mg v\u00e1pnika<\/strong>. Nad 25 rokov by malo sta\u010di\u0165 904 \u2013 950 mg. <span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/span><\/li>\n\n\n\n<li>DACH m\u00e1 jednotn\u00e9 odpor\u00fa\u010danie pre star\u0161\u00edch ako 19 rokov, a to <strong>1000 mg denne<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-1124x749.jpg\" alt=\"Ak\u00e9 s\u00fa rastlinn\u00e9 zdroje v\u00e1pnika?\" class=\"wp-image-317053\" style=\"width:843px;height:562px\" title=\"Ak\u00e9 s\u00fa rastlinn\u00e9 zdroje v\u00e1pnika?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"7-jod\"><span class=\"ez-toc-section\" id=\"7_Jod\"><\/span>7. J\u00f3d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/jod-extrakt-z-kelpu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>J\u00f3d<\/strong><\/a> je miner\u00e1lna l\u00e1tka, ktor\u00e1 je d\u00f4le\u017eit\u00e1 najm\u00e4 pre <strong>spr\u00e1vnu funkciu \u0161t\u00edtnej \u017e\u013eazy<\/strong>. T\u00e1 produkuje horm\u00f3ny podie\u013eaj\u00face sa na metabolizme \u017eiv\u00edn (bielkov\u00edn, sacharidov a tukov). Riadi tak <strong>r\u00fdchlos\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"baz\u00e1ln\u00edho metabolismu (opens in a new tab)\">baz\u00e1lneho metabolizmu<\/a><\/strong>, ktor\u00fd v\u00fdrazne ovplyv\u0148uje energetick\u00fd v\u00fddaj. Okrem toho j\u00f3d podporuje<strong> \u010dinnos\u0165<\/strong> mozgu (myslenie, pam\u00e4\u0165) a nervov\u00fa s\u00fastavu. Jeho <strong>nedostatok sa preto m\u00f4\u017ee prejavi\u0165 poruchou funkcie \u0161t\u00edtnej \u017e\u013eazy <\/strong>(hypotyre\u00f3zou), ktor\u00e1 sp\u00f4sobuje \u00fanavu alebo priberanie. V obdob\u00ed telesn\u00e9ho v\u00fdvoja m\u00f4\u017ee by\u0165 takisto pr\u00ed\u010dinou poruchy intelektu. Aby sa t\u00fdmto probl\u00e9mom \u010do najviac predch\u00e1dzalo, za\u010dalo sa celosvetovo propagova\u0165 pou\u017e\u00edvanie j\u00f3dovanej soli. <span class=\"tadv-color\" style=\"color: #ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e1to miner\u00e1lna l\u00e1tka sa prirodzene vyskytuje hlavne v ryb\u00e1ch, morsk\u00fdch plodoch a mlie\u010dnych v\u00fdrobkoch. <strong>Veg\u00e1ni preto m\u00f4\u017eu by\u0165 ohrozen\u00ed nedostatkom j\u00f3du. <\/strong>To dokazuje napr\u00edklad v\u00fdskum, v ktorom bol u 80 % veg\u00e1nov \u017eij\u00facich na Slovensku zisten\u00fd deficit j\u00f3du. Na druhej strane, u milovn\u00edkov rastlinnej stravy sa m\u00f4\u017eeme stretn\u00fa\u0165 aj s nadbytkom tejto l\u00e1tky, ktor\u00fd je rovnako rizikov\u00fd. M\u00f4\u017ee to by\u0165 sp\u00f4soben\u00e9 nadmernou konzum\u00e1ciou vysoko spracovan\u00fdch potrav\u00edn alebo morsk\u00fdch rias, ktor\u00e9 s\u00fa bohat\u00e9 na t\u00fato miner\u00e1lnu l\u00e1tku. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zabezpe\u010di\u0165 dostato\u010dn\u00fd pr\u00edjem j\u00f3du veg\u00e1nom pom\u00f4\u017ee <strong>pou\u017e\u00edvanie j\u00f3dovanej soli, potrav\u00edn prirodzene bohat\u00fdch na j\u00f3d <\/strong>a suplement\u00e1cia.<\/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\" id=\"ake-su-rastlinne-zdroje-jodu\">Ak\u00e9 s\u00fa rastlinn\u00e9 zdroje j\u00f3du?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>j\u00f3dovan\u00e1 so\u013e<\/li>\n\n\n\n<li>ban\u00e1n, brokolica, zelen\u00fd hr\u00e1\u0161ok, fazu\u013ea Lima<\/li>\n\n\n\n<li><strong>Morsk\u00e9 riasy:<\/strong> nori, wakame, kelp.<\/li>\n\n\n\n<li><strong>Obohaten\u00e9 potraviny:<\/strong> rastlinn\u00e9 n\u00e1poje, ra\u0148ajkov\u00e9 cere\u00e1lie, d\u017e\u00fasy.<\/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\" id=\"aka-je-odporucana-denna-davka-jodu\">Ak\u00e1 je odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka j\u00f3du?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dospel\u00fdm mu\u017eom aj \u017een\u00e1m by pod\u013ea EFSA malo sta\u010di\u0165 <strong>150 \u03bcg j\u00f3du denne<\/strong>. U tehotn\u00fdch a doj\u010diacich \u017eien sa t\u00e1to potreba zvy\u0161uje na 200 \u03bcg. <span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/span><\/li>\n\n\n\n<li>DACH odpor\u00fa\u010da dospel\u00fdm denne prija\u0165 <strong>180 \u2013 200 \u03bcg j\u00f3du<\/strong>. Tehotn\u00fdm \u017een\u00e1m 230 \u03bcg a doj\u010diacim 260 \u03bcg za de\u0148. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-1124x749.jpg\" alt=\"Ak\u00e9 s\u00fa veg\u00e1nske zdroje j\u00f3du?\" class=\"wp-image-317070\" style=\"width:843px;height:562px\" title=\"Ak\u00e9 s\u00fa veg\u00e1nske zdroje j\u00f3du?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"8-bielkoviny\"><span class=\"ez-toc-section\" id=\"8_Bielkoviny\"><\/span>8. Bielkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cisto rastlinn\u00e1 strava v spojen\u00ed s dostato\u010dn\u00fdm pr\u00edjmom bielkov\u00edn je rovnako \u010dasto diskutovan\u00e1 t\u00e9ma. Pri prechode na veg\u00e1nstvo sa toti\u017e z jed\u00e1lni\u010dka vyl\u00fa\u010di m\u00e4so, ryby, vajcia a mlie\u010dne v\u00fdrobky. Pr\u00e1ve tieto potraviny patria medzi najbohat\u0161ie a najkvalitnej\u0161ie zdroje bielkov\u00edn, lebo obsahuj\u00fa v\u0161etky z\u00e1kladn\u00e9 aminokyseliny, ktor\u00e9 si na\u0161e telo nedok\u00e1\u017ee vyrobi\u0165. Tie s\u00fa potrebn\u00e9 na ochranu a rast svalov aj \u010fal\u0161\u00edch telesn\u00fdch tkan\u00edv. Takisto sa z nich tvoria d\u00f4le\u017eit\u00e9 enz\u00fdmy, horm\u00f3ny a hraj\u00fa v\u00fdznamn\u00fa \u00falohu v imunitn\u00fdch funkci\u00e1ch. Pon\u00faka sa tak ot\u00e1zka: <strong><em>\u201eJe v\u00f4bec mo\u017en\u00e9 jes\u0165 veg\u00e1nsky a z\u00e1rove\u0148 ma\u0165 v jed\u00e1lni\u010dku v\u0161etky aminokyseliny?\u201d<\/em><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa budete riadi\u0165 nieko\u013ek\u00fdmi jednoduch\u00fdmi pravidlami, tak to ur\u010dite zvl\u00e1dnete. V prvom rade je d\u00f4le\u017eit\u00e9 myslie\u0165 na to, \u017ee <strong>rastlinn\u00e9 zdroje bielkov\u00edn \u010dasto neobsahuj\u00fa v\u0161etky z\u00e1kladn\u00e9 aminokyseliny<\/strong> <strong>v optim\u00e1lnom pomere. Jedna alebo viac aminokysel\u00edn sa tak preto st\u00e1vaj\u00fa limitn\u00e9.<\/strong> Strukovin\u00e1m typicky ch\u00fdba metion\u00edn a cyste\u00edn a obilnin\u00e1m zase lyz\u00edn. Pokia\u013e v\u0161ak budete ich zdroje kombinova\u0165, \u013eahko dosiahnete cel\u00e9 aminokyselinov\u00e9 spektrum, a z\u00edskate tak plnohodnotn\u00fd zdroj bielkov\u00edn. Nie je to ni\u010d zlo\u017eit\u00e9, sta\u010d\u00ed, ke\u010f budete jes\u0165 pestro a v priebehu d\u0148a si d\u00e1te r\u00f4zne zdroje strukov\u00edn (\u0161o\u0161ovica, tofu, fazu\u013ea) a obiln\u00edn (ovsen\u00e9 vlo\u010dky, ry\u017ea, <a href=\"https:\/\/gymbeam.com\/blog\/tag\/quinoa\/\" class=\"ek-link\">quinoa<\/a>). <span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ealej je d\u00f4le\u017eit\u00e9 str\u00e1\u017ei\u0165 si ve\u013ekos\u0165 porcie potrav\u00edn bohat\u00fdch na <a href=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bielkoviny<\/a>. Tie rastlinn\u00e9 maj\u00fa toti\u017e v porovnan\u00ed so \u017eivo\u010d\u00ed\u0161nymi \u010dasto ni\u017e\u0161iu vstrebate\u013enos\u0165, a tak je potrebn\u00e9 zjes\u0165 ich o nie\u010do viac. Z toho d\u00f4vodu sa veg\u00e1nom be\u017ene odpor\u00fa\u010da<strong> zv\u00fd\u0161i\u0165 pr\u00edjem bielkov\u00edn pribli\u017ene o 10 % oproti odpor\u00fa\u010dan\u00fdm hodnot\u00e1m<\/strong>. S ich vy\u0161\u0161ou vyu\u017eite\u013enos\u0165ou by im mohli pom\u00f4c\u0165 aj <a href=\"https:\/\/gymbeam.sk\/yummies-probiotika-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">probiotik\u00e1<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[5, 29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Praktick\u00fdm pomocn\u00edkom na zv\u00fd\u0161enie bielkov\u00edn v jed\u00e1lni\u010dku s\u00fa tie\u017e <a href=\"https:\/\/gymbeam.sk\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1nske prote\u00edny<\/a>. M\u00f4\u017eete si vybra\u0165 <strong>jednozlo\u017ekov\u00fd <\/strong>(s\u00f3jov\u00fd, ry\u017eov\u00fd, hrachov\u00fd) alebo <strong>komplexnej\u0161\u00ed produkt<\/strong> s obsahom nieko\u013ek\u00fdch druhov prote\u00ednov, ktor\u00e9 maj\u00fa typicky optim\u00e1lnej\u0161ie zast\u00fapenie aminokysel\u00edn. Plat\u00ed pre ne teda rovnak\u00e9 pravidlo, ako to bolo pri jedle \u2013 vhodnej\u0161ia je kombin\u00e1cia nieko\u013ek\u00fdch druhov <a href=\"https:\/\/gymbeam.sk\/3-proteiny\" class=\"ek-link\">prote\u00ednov<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5, 29]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-749x1124.jpg\" alt=\"Ak\u00e9 s\u00fa rastlinn\u00e9 zdroje bielkov\u00edn?\" class=\"wp-image-317086\" title=\"Ak\u00e9 s\u00fa rastlinn\u00e9 zdroje bielkov\u00edn?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"ake-su-rastlinne-zdroje-bielkovin\">Ak\u00e9 s\u00fa rastlinn\u00e9 zdroje bielkov\u00edn?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161o\u0161ovica, fazu\u013ea, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, s\u00f3ja a \u010fal\u0161ie strukoviny<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00f3jov\u00fd<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-ryzovy-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ry\u017eov\u00fd<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-hrachovy-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hrachov\u00fd<\/a> prote\u00edn<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00fd <\/a>rastlinn\u00fd prote\u00edn<\/li>\n\n\n\n<li>s\u00f3jov\u00e1 alebo hrachov\u00e1 alternat\u00edva mlieka<\/li>\n\n\n\n<li>veg\u00e1nske alternat\u00edvy m\u00e4sa<\/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\" id=\"aky-je-odporucany-denny-prijem-bielkovin\">Ak\u00fd je odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem bielkov\u00edn?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA odpor\u00fa\u010da dospel\u00fdm<strong> zjes\u0165 denne 0,83 g bielkov\u00edn na kg telesnej hmotnosti <\/strong>(TH). \u017deny by v obdob\u00ed tehotenstva mali prida\u0165 e\u0161te 1 g a\u017e 28 g bielkov\u00edn denne (pod\u013ea trimestra). Po\u010das doj\u010denia treba z\u00e1kladn\u00fa d\u00e1vku bielkov\u00edn nav\u00fd\u0161i\u0165 o 19 g.<span class=\"tadv-color\" style=\"color: #ff6600\"> [30]<\/span><\/li>\n\n\n\n<li>Pod\u013ea DACH sta\u010d\u00ed be\u017enej dospelej popul\u00e1cii denn\u00fd pr\u00edjem 0,8 \u2013 1 g bielkov\u00edn na kilogram TH. Tehotn\u00fdm \u017een\u00e1m odpor\u00fa\u010da pr\u00edjem 0,9 g bielkov\u00edn na 1 kg TH a doj\u010diacim t\u00fato d\u00e1vku zv\u00fd\u0161i\u0165 na 1,2 g. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li>\u0160portovci maj\u00fa typicky vy\u0161\u0161iu potrebu bielkov\u00edn. V\u00e4\u010d\u0161ine z nich by mohol vyhovova\u0165 pr\u00edjem v rozmedz\u00ed<strong> 1,4 \u2013 2 g bielkov\u00edn <\/strong>na kg TH na de\u0148, \u010do je z\u00e1kladn\u00e9 odpor\u00fa\u010danie pre akt\u00edvnych \u013eud\u00ed, ktor\u00ed chc\u00fa budova\u0165 svalov\u00fa hmotu. Veg\u00e1ni by t\u00fato d\u00e1vku mohli nav\u00fd\u0161i\u0165 e\u0161te o 10 % z d\u00f4vodu ni\u017e\u0161ej vyu\u017eite\u013enosti rastlinn\u00fdch bielkov\u00edn. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ak\u00e9 existuj\u00fa rastlinn\u00e9 alternat\u00edvy m\u00e4sa a ich v\u00fd\u017eivov\u00e9 hodnoty, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>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?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"9-kreatin\"><span class=\"ez-toc-section\" id=\"9_Kreatin\"><\/span>9. Kreat\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kreat\u00edn<\/strong><\/a> je zl\u00fa\u010denina, ktor\u00fa si na\u0161e telo be\u017ene ka\u017ed\u00fd de\u0148 vyr\u00e1ba a uklad\u00e1 predov\u0161etk\u00fdm do svalov. Jeho zdrojmi s\u00fa tie\u017e potraviny, a to najm\u00e4 \u017eivo\u010d\u00ed\u0161neho p\u00f4vodu (m\u00e4so, ryby, mlieko). <strong>Z toho d\u00f4vodu maj\u00fa veg\u00e1ni obmedzen\u00fd pr\u00edjem kreat\u00ednu zo stravy<\/strong>, \u010do vedie \u010dasto k ni\u017e\u0161\u00edm z\u00e1sob\u00e1m kreat\u00ednu v organizme. O pr\u00edjem tejto l\u00e1tky by sa mali zauj\u00edma\u0165 hlavne \u0161portovci. Pom\u00e1ha toti\u017e obnovova\u0165 bunkov\u00fa energiu vo svaloch, ktor\u00fa mo\u017eno pozn\u00e1te aj pod skratkou ATP. T\u00e1 m\u00e1 v\u00fdznam hlavne v priebehu intenz\u00edvneho cvi\u010denia, ke\u010f potrebujeme maxim\u00e1lnu r\u00fdchlos\u0165 a v\u00fdbu\u0161nos\u0165. Kreat\u00edn zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu aj v silovom \u0161porte v\u010faka zv\u00fd\u0161enej dostupnosti r\u00fdchlej energie a z\u00e1rove\u0148 podporuje rast svalovej hmoty. <span class=\"tadv-color\" style=\"color: #ff6600\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobrou spr\u00e1vou je, \u017ee<strong> z\u00e1soby kreat\u00ednu vo svaloch m\u00f4\u017eete efekt\u00edvne zv\u00fd\u0161i\u0165 aj na \u010disto rastlinnej strave<\/strong>, a to pomocou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">doplnkov stravy<\/a>. Ich \u00fa\u010dinnos\u0165 je overen\u00e1 mno\u017estvom vedeck\u00fdch v\u00fdskumov, pod\u013ea v\u00fdsledkov ktor\u00fdch vedie zv\u00fd\u0161enie hladiny kreat\u00ednu v tele k lep\u0161iemu v\u00fdkonu, rastu silov\u00fdch schopnost\u00ed aj svalovej hmoty. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ake-je-typicke-davkovanie-kreatinu\">Ak\u00e9 je typick\u00e9 d\u00e1vkovanie kreat\u00ednu?<\/h3>\n\n\n\n<p>Z v\u00fdsledkov v\u00fdskumov je zrejm\u00e9, \u017ee efekt\u00edvne funguje <strong>dlhodob\u00fd pr\u00edjem 3 \u2013 5 g kreat\u00ednu denne<\/strong>. T\u00e1to d\u00e1vka sa u\u017e\u00edva pred tr\u00e9ningom \u010di po \u0148om alebo kedyko\u013evek v priebehu d\u0148a v pr\u00edpade netr\u00e9ningov\u00fdch dn\u00ed. Na dosiahnutie maxim\u00e1lnej vstrebate\u013enosti sa niekedy odpor\u00fa\u010da kombinova\u0165 ho so zdrojom sacharidov (<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maltodextr\u00edn<\/a>, ovocn\u00fd d\u017e\u00fas) a bielkov\u00edn (<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00edn<\/a>). <span class=\"tadv-color\" style=\"color: #ff6600\">[5, 31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete o kreat\u00edne dozvedie\u0165 viac, nemal by v\u00e1m ujs\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vybrat-najlepsi-kreatin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako vybra\u0165 najlep\u0161\u00ed kreat\u00edn?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1124x751.jpeg\" alt=\"Nedostatok kreat\u00ednu u veg\u00e1nov\" class=\"wp-image-317100\" style=\"width:843px;height:563px\" title=\"Nedostatok kreat\u00ednu u veg\u00e1nov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23.jpeg 1616w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"10-karnozin\"><span class=\"ez-toc-section\" id=\"10_Karnozin\"><\/span>10. Karnoz\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/l-carnosine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Karnoz\u00edn<\/strong><\/a> je \u010fal\u0161ia telu prirodzen\u00e1 l\u00e1tka, ktor\u00e1 sa vyr\u00e1ba z dvoch aminokysel\u00edn \u2013 beta-alan\u00ednu a histid\u00ednu.<strong> Boli pri nej preuk\u00e1zan\u00e9 antioxida\u010dn\u00e9 \u00fa\u010dinky a tie\u017e pozit\u00edvny vplyv na \u0161portov\u00fd v\u00fdkon. <\/strong>Dok\u00e1\u017ee toti\u017e zni\u017eova\u0165 mno\u017estvo kyseliny mlie\u010dnej, ktor\u00e1 vznik\u00e1 vo svaloch pri intenz\u00edvnom cvi\u010den\u00ed. M\u00f4\u017ee tak prispie\u0165 k oddialeniu \u00fanavy a lep\u0161iemu v\u00fdkonu po\u010das tr\u00e9ningu. Mno\u017estvo karnoz\u00ednu v tele ovplyv\u0148uje najm\u00e4 pr\u00edjem <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/beta-alanin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beta-alan\u00ednu<\/a>, ktor\u00fd n\u00e1jdeme be\u017ene v m\u00e4se alebo vo vajciach. V potravin\u00e1ch rastlinn\u00e9ho p\u00f4vodu by sme v\u0161ak t\u00fato l\u00e1tku h\u013eadali zbyto\u010dne.<strong> Z toho d\u00f4vodu m\u00f4\u017eu ma\u0165 veg\u00e1ni v tele menej karnoz\u00ednu ako \u013eudia na zmie\u0161anej strave. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rie\u0161en\u00edm teda m\u00f4\u017ee by\u0165 u\u017e\u00edvanie doplnkov stravy s karnoz\u00ednom alebo beta-alan\u00ednom. Ich \u00fa\u010dinky ocenia najm\u00e4 \u0161portovci, ktor\u00ed tr\u00e9nuj\u00fa s vysokou intenzitou, ako s\u00fa crossfi\u0165\u00e1ci, \u0161print\u00e9ri alebo milovn\u00edci HIIT.&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\" id=\"ake-je-typicke-davkovanie-karnozinu-a-beta-alaninu\">Ak\u00e9 je typick\u00e9 d\u00e1vkovanie karnoz\u00ednu a beta-alan\u00ednu?<\/h3>\n\n\n\n<p>Karnoz\u00edn sa naj\u010dastej\u0161ie u\u017e\u00edva v mno\u017estve<strong> 500 \u2013 1000 mg denne<\/strong>. V pr\u00edpade u\u017e\u00edvania beta-alan\u00ednu sa be\u017ene za\u010d\u00edna s d\u00e1vkou 4 \u2013 6 g denne, ktor\u00e1 sa po mesiaci zn\u00ed\u017ei na udr\u017eiavacie mno\u017estvo 2 \u2013 5 g. <span class=\"tadv-color\" style=\"color: #ff6600\">[32\u201334]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vziat\"><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>Spr\u00e1vne zostaven\u00fd veg\u00e1nsky jed\u00e1lni\u010dek m\u00f4\u017ee obsahova\u0165 v\u0161etky d\u00f4le\u017eit\u00e9 \u017eiviny a taktie\u017e prinies\u0165 mno\u017estvo zdravotn\u00fdch benefitov. V opa\u010dnom pr\u00edpade v \u0148om \u010dasto ch\u00fdba vitam\u00edn B12, \u017eelezo, zinok alebo bielkoviny. V\u0161etky tieto l\u00e1tky s\u00fa nevyhnutn\u00e9 na zvl\u00e1danie ka\u017edodenn\u00fdch aktiv\u00edt a udr\u017eiavanie optim\u00e1lneho zdravia. Z toho d\u00f4vodu je d\u00f4le\u017eit\u00e9<strong> pravidelne zara\u010fova\u0165 ich zdroje vo forme potrav\u00edn s prirodzen\u00fdm obsahom alebo t\u00fdch obohaten\u00fdch<\/strong>. V niektor\u00fdch pr\u00edpadoch s\u00fa aj doplnky stravy efekt\u00edvnym pomocn\u00edkom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te vo svojom okol\u00ed niekoho, kto sa stravuje \u010disto rastlinnou stravou, zdie\u013eajte s n\u00edm tento \u010dl\u00e1nok. Takto mu napr\u00edklad pom\u00f4\u017eete s lep\u0161\u00edm pl\u00e1novan\u00edm jed\u00e1lni\u010dka.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/all-products\/vegan_products\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVegan products\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vo veg\u00e1nskej strave m\u00f4\u017eu ch\u00fdba\u0165 bielkoviny, vitam\u00edn B12, \u017eelezo a \u010fal\u0161ie d\u00f4le\u017eit\u00e9 l\u00e1tky. Z ak\u00fdch zdrojov m\u00f4\u017eu priaznivci \u010disto rastlinnej stravy \u010derpa\u0165 tieto \u017eiviny?<\/p>\n","protected":false},"author":129,"featured_media":316908,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6056,6127,6090,6082],"filter_section":[],"filter_attribute":[13046,13886],"class_list":{"0":"post-318818","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-doplnky-vyzivy","9":"tag-jedalnicek","10":"tag-vegan","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"filter_attribute-zdravie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ktor\u00e9 \u017eiviny ch\u00fdbaj\u00fa veg\u00e1nom naj\u010dastej\u0161ie a ako ich doplni\u0165? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Veg\u00e1ni m\u00f4\u017eu ma\u0165 nedostatok vitam\u00ednu B12, \u017eeleza, zinku, bielkov\u00edn a \u010fal\u0161\u00edch l\u00e1tok. 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