{"id":387509,"date":"2022-08-08T10:00:00","date_gmt":"2022-08-08T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=387509"},"modified":"2023-09-22T15:50:42","modified_gmt":"2023-09-22T13:50:42","slug":"top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie\/","title":{"rendered":"TOP benefity zeleniny, ktor\u00e9 zmenia poh\u013ead na stravovanie"},"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\/top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie\/#1_Rajciny\" title=\"1. Raj\u010diny\">1. Raj\u010diny<\/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\/top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie\/#2_Paprika\" title=\"2. Paprika\">2. Paprika<\/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\/top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie\/#3_Spenat\" title=\"3. \u0160pen\u00e1t\">3. \u0160pen\u00e1t<\/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\/top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie\/#4_Mrkva\" title=\"4. Mrkva\">4. Mrkva<\/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\/top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie\/#5_Karfiol\" title=\"5. Karfiol\">5. Karfiol<\/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\/top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie\/#6_Cuketa\" title=\"6. Cuketa\">6. Cuketa<\/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\/top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie\/#7_Hlavkovy_salat\" title=\"7. Hl\u00e1vkov\u00fd \u0161al\u00e1t\">7. Hl\u00e1vkov\u00fd \u0161al\u00e1t<\/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\/top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie\/#8_Cervena_repa\" title=\"8. \u010cerven\u00e1 repa\">8. \u010cerven\u00e1 repa<\/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\/top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie\/#9_Uhorka\" title=\"9. Uhorka\">9. Uhorka<\/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\/top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie\/#10_Baklazan\" title=\"10. Bakla\u017e\u00e1n\">10. Bakla\u017e\u00e1n<\/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\/top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie\/#Mozeme_cerstvu_zeleninu_nahradit_mrazenou\" title=\"M\u00f4\u017eeme \u010derstv\u00fa zeleninu nahradi\u0165 mrazenou?\">M\u00f4\u017eeme \u010derstv\u00fa zeleninu nahradi\u0165 mrazenou?<\/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\/top-benefity-zeleniny-ktore-zmenia-pohlad-na-stravovanie\/#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>\u010co si nalo\u017ei\u0165 na tanier, ke\u010f mu chcete prida\u0165 <strong>farbu<\/strong>, <strong>chu\u0165 <\/strong>a <strong>vitam\u00edny?<\/strong> Odpove\u010fou je jednozna\u010dne zelenina. M\u00e1me na v\u00fdber to\u013eko mo\u017enost\u00ed a farebn\u00fdch vari\u00e1ci\u00ed, \u017ee si ich pokojne m\u00f4\u017eeme vybera\u0165 pod\u013ea aktu\u00e1lnej n\u00e1lady. Zelenina je v\u00fdborn\u00fdm zdrojom v\u0161emo\u017en\u00fdch <strong>vitam\u00ednov<\/strong>, <strong>miner\u00e1lnych a bioakt\u00edvnych l\u00e1tok<\/strong>, pri\u010dom pr\u00e1ve tie maj\u00fa na svedom\u00ed jej farebn\u00fa pestros\u0165. \u010cerven\u00e1 a oran\u017eov\u00e1 obsahuje karotenoidy, za zelenou farbou listov stoj\u00ed chlorofyl a napr\u00edklad fialov\u00fa sp\u00f4sobuj\u00fa flavonoidy. Ako v\u00e1m jednotliv\u00e9 druhy zeleniny m\u00f4\u017eu pom\u00f4c\u0165 zlep\u0161i\u0165 zdravie sa dozviete v dne\u0161nom \u010dl\u00e1nku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zelenina je typick\u00e1 nielen vysok\u00fdm obsahom <strong>mikro\u017eiv\u00edn<\/strong>, ale je tie\u017e dobr\u00fdm zdrojom <strong>vl\u00e1kniny<\/strong>. M\u00e1 vysok\u00fd podiel <strong>vody <\/strong>a <strong>n\u00edzku energetick\u00fa hodnotu<\/strong>. Pom\u00f4\u017ee dobre <strong>zas\u00fdti\u0165<\/strong>, v\u010faka \u010domu dok\u00e1\u017eeme pri jej dostato\u010dnej konzum\u00e1cii udr\u017ea\u0165 denn\u00fd energetick\u00fd pr\u00edjem na uzde a z\u00e1rove\u0148 zv\u00fd\u0161i pr\u00edjem tekut\u00edn. Odpor\u00fa\u010dan\u00fd pr\u00edjem zeleniny na de\u0148 je <strong>400 g<\/strong>, \u010do si m\u00f4\u017eete zhruba predstavi\u0165 ako 1 v\u00e4\u010d\u0161iu raj\u010dinu, 1 mrkvu a \u2153 uhorky. Je to mno\u017estvo, ktor\u00e9 do jed\u00e1lni\u010dka \u013eahko prid\u00e1te a navy\u0161e z neho z\u00edskate okolo 350 ml vody.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Rajciny\"><\/span>1. Raj\u010diny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Raj\u010diny poch\u00e1dzaj\u00fa z Ju\u017enej Ameriky a s\u00fa ob\u013e\u00faben\u00e9 najm\u00e4 svojou sladkou chu\u0165ou a v\u0161estrann\u00fdm vyu\u017eit\u00edm v kuchyni. Aj ke\u010fpatria z botanick\u00e9ho h\u013eadiska medzi <strong>ovocie<\/strong>, s\u00fa vn\u00edman\u00e9 a pou\u017e\u00edvan\u00e9 ako <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>. Zeleninu pripom\u00ednaj\u00fa aj <strong>n\u00edzkym mno\u017estvom energie<\/strong> a <strong>vysok\u00fdm podielom vody<\/strong>. <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>S\u00fa dobr\u00fdm zdrojom <strong>vitam\u00ednu C, kyseliny listovej, drasl\u00edka<\/strong> \u010di <strong>hor\u010d\u00edka<\/strong>.<strong> Drasl\u00edk <\/strong>napr\u00edklad ovplyv\u0148uje \u010dinnos\u0165 svalov a reguluje krvn\u00fd tlak, <a href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hor\u010d\u00edk<\/strong><\/a><strong> <\/strong>je nevyhnutn\u00fd pre spr\u00e1vnu funkciu nervov\u00e9ho syst\u00e9mu. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bioakt\u00edvna l\u00e1tka typick\u00e1 pre raj\u010diny je <strong>lykop\u00e9n<\/strong>. Je to ich hlavn\u00fd karotenoid, ktor\u00fd m\u00e1 <strong>antioxida\u010dn\u00e9 \u00fa\u010dinky<\/strong> (bojuje s vo\u013en\u00fdmi radik\u00e1lmi, ktor\u00e9 podporuj\u00fa vznik rakoviny a \u010fal\u0161\u00edch ochoren\u00ed). Pod\u013ea \u0161t\u00fadi\u00ed by mohol ma\u0165 vplyv na zni\u017eovanie rizika vzniku<strong> rakoviny prostaty <\/strong>a na <strong>zni\u017eovanie krvn\u00e9ho tlaku<\/strong>. Najlep\u0161\u00edm zdrojom lykop\u00e9nu s\u00fa <strong>v\u00fdrobky z raj\u010d\u00edn<\/strong>, napr\u00edklad pretlak, ke\u010dup \u010di raj\u010dinov\u00e1 \u0161\u0165ava (v malom mno\u017estve potraviny je skryt\u00e9 ve\u013ek\u00e9 mno\u017estvo plodov). Lykop\u00e9n je navy\u0161e lep\u0161ie vyu\u017eite\u013en\u00fd, ke\u010f sa tepelne uprav\u00ed. Preto je v\u00fdhodn\u00e9 raj\u010diny restova\u0165, piec\u0165 apod. <span style=\"color:#ff6600\" class=\"tadv-color\">[10,11,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160upka tejto zeleniny je bohat\u00e1 na&nbsp; <strong>kvercet\u00edn<\/strong>, ktor\u00fd m\u00e1 podobne ako lykop\u00e9n <strong>antioxida\u010dn\u00e9 \u00fa\u010dinky <\/strong>a tie\u017e p\u00f4sob\u00ed <strong>protiz\u00e1palovo<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[17,19, 21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete zv\u00fd\u0161i\u0165 pr\u00edjem t\u00fdchto antioxidantov, mo\u017eete siahnu\u0165 aj po doplnkoch stravy s obsahom v\u00fd\u0165a\u017eku <a href=\"https:\/\/gymbeam.sk\/lykopen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lykop\u00e9nu<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/kvercetin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvercet\u00ednu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Priemern\u00fd&nbsp;o<strong>bsah energie a \u017eiv\u00edn v raj\u010din\u00e1ch (100 g)<\/strong>:<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th> nutri\u010dn\u00e9 hodnoty a voda<\/th><th><\/th><th>bioakt\u00edvne l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetick\u00e1 hodnota&nbsp;<\/strong><\/td><td>18 kcal<\/td><td><strong>vitam\u00edn C<\/strong><\/td><td>13,7 mg<\/td><\/tr><tr><td><strong>Sacharidy<\/strong><\/td><td>2,69 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>15 \u03bcg<\/td><\/tr><tr><td><strong>Bielkoviny<\/strong><\/td><td>0,88 g<\/td><td><strong>hor\u010d\u00edk<\/strong><\/td><td>11 mg<\/td><\/tr><tr><td><strong>Tuky<\/strong><\/td><td>0,2 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>237 mg<\/td><\/tr><tr><td><strong>Vl\u00e1knina<\/strong><\/td><td>1,2 g<\/td><td><strong>beta-karot\u00e9n<\/strong><\/td><td>449 \u03bcg<\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>94,5 g<\/td><td><strong>lykop\u00e9n<\/strong><\/td><td>2570 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Dokonca aj zelenina v sebe m\u00f4\u017ee skr\u00fdva\u0165 nejak\u00e9 \u0161kodliv\u00e9 l\u00e1tky. Konkr\u00e9tne u raj\u010d\u00edn hovor\u00edme o <strong>tomat\u00edne<\/strong>. Jedn\u00e1 sa o glykoalkaloid, ktor\u00fd sa nach\u00e1dza v <strong>stonk\u00e1ch <\/strong>a <strong>listoch <\/strong>raj\u010diny, ako aj v <strong>zelen\u00fdch plodoch<\/strong>. Jej ne\u017eiaduce \u00fa\u010dinky (vracanie, bolesti brucha, slabos\u0165, zm\u00e4tenos\u0165) v\u0161ak boli pozorovan\u00e9 len u zvierat a zd\u00e1 sa, \u017ee v mal\u00fdch mno\u017estv\u00e1ch (napr\u00edklad po konzum\u00e1cii p\u00e1r k\u00faskov zav\u00e1ran\u00fdch zelen\u00fdch raj\u010d\u00edn) \u013eu\u010fom ne\u0161kod\u00ed. Aj tak je ale dobr\u00e9 ma\u0165 ho na pam\u00e4ti a vyhn\u00fa\u0165 sa napr\u00edklad v\u00e4\u010d\u0161iemu mno\u017estvu spom\u00ednan\u00fdch zelen\u00fdch plodov. <span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/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\">Recepty s raj\u010dinami<\/h3>\n\n\n\n<p>Raj\u010diny maj\u00fa v kuchyni nekone\u010dn\u00e9 mno\u017estvo vyu\u017eit\u00ed. Vysk\u00fa\u0161ajte napr\u00edklad nasleduj\u00face recepty:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cestovinovy-salat-s-kesu-dresingom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cestovinov\u00fd \u0161al\u00e1t s ke\u0161u dresingom<\/a><\/strong><\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-nadychana-talianska-focaccia-s-paradajkami-a-olivami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Nad\u00fdchan\u00e1 talianska focaccia s paradajkami a olivami<\/a><\/strong><\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ranajkove-vajickove-muffiny-s-cottage-cheese-sunkou-a-paradajkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ra\u0148ajkov\u00e9 vaj\u00ed\u010dkov\u00e9 muffiny s cottage cheese, \u0161unkou a paradajkami<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zapekane-cestoviny-s-paradajkovou-omackou-a-syrovou-krustou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zapekan\u00e9 cestoviny s paradajkovou om\u00e1\u010dkou a syrovou krustou<\/a><\/strong><\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lasagne-s-kuracim-masom-a-ricottou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Lasagne s kurac\u00edm m\u00e4som a ricottou<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg\" alt=\"\u017diviny v raj\u010din\u00e1ch \" class=\"wp-image-387547\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u017diviny v raj\u010din\u00e1ch \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Paprika\"><\/span>2. Paprika<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Paprika m\u00e1 p\u00f4vod v Strednej a Ju\u017enej Amerike a z jej r\u00f4znych variant si vyberie skuto\u010dne ka\u017ed\u00fd. \u010ci u\u017e siahnete po <strong>\u010dervenej<\/strong>, <strong>\u017eltej<\/strong>, <strong>oran\u017eovej<\/strong>, <strong>zelenej <\/strong>alebo <strong>bielej<\/strong>, ka\u017ed\u00e1 bude chuti\u0165 inak a bude obsahova\u0165 aj in\u00fa \u0161k\u00e1lu vitam\u00ednov a miner\u00e1lnych l\u00e1tok. Ten, kto ob\u013eubuje <strong>p\u00e1liv\u00fa chu\u0165<\/strong>, m\u00f4\u017ee zvoli\u0165 <strong>chilli papri\u010dky<\/strong>, ktor\u00e9 maj\u00fa tie\u017e svoje zdravotn\u00e9 benefity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno v\u00e1s prekvap\u00ed, \u017ee paprika je lep\u0161\u00edm zdrojom <a href=\"https:\/\/gymbeam.sk\/vitamin-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00ednu C<\/strong><\/a> ako citrusy. \u010cerven\u00e1 paprika obsahuje <strong>tri <\/strong>a\u017e <strong>\u0161tyrikr\u00e1t viac vitam\u00ednu C v porovnan\u00ed s citr\u00f3nom<\/strong>. V 100 g \u010dervenej papriky sa tak nach\u00e1dza 140 mg vitam\u00ednu C (140 % odpor\u00fa\u010danej dennej d\u00e1vky vitam\u00ednu C), zatia\u013e \u010do citr\u00f3n obsahuje 50 mg (50 % odpor\u00fa\u010danej dennej d\u00e1vky vitam\u00ednu C). Ke\u010f teda budete chcie\u0165 nabud\u00face podpori\u0165 svoj <strong>imunitn\u00fd syst\u00e9m<\/strong>, zlep\u0161i\u0165 tvorbu <strong>kolag\u00e9nu<\/strong> alebo podpori\u0165 <strong>vstreb\u00e1vanie \u017eeleza,<\/strong> zvo\u013ete niektor\u00fa z odr\u00f4d papriky. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Paprika je tie\u017e bohat\u00e1 na <strong>karotenoidy<\/strong>, z ktor\u00fdch n\u00e1sledne vznik\u00e1 vitam\u00edn A. Mno\u017estvo karotenoidov sa zvy\u0161uje <strong>dozrievan\u00edm<\/strong>. Najviac ich obsahuje \u010derven\u00e1 paprika (najv\u00e4\u010d\u0161iu \u010das\u0165 tvor\u00ed karotenoid <strong>kapsant\u00edn<\/strong>, ktor\u00fd m\u00e1 na svedom\u00ed aj jej \u010derven\u00fa farbu), o nie\u010do menej je v oran\u017eovej a \u017eltej paprike a najmenej v zelenej paprike. Tieto l\u00e1tky maj\u00fa <strong>antioxida\u010dn\u00e9 \u00fa\u010dinky<\/strong> a podporuj\u00fa tak napr\u00edklad zdravie <strong>zraku<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[8,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naopak, karotenoid <a href=\"https:\/\/gymbeam.sk\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lute\u00edn<\/strong><\/a><strong> <\/strong>v \u010dervenej paprike ch\u00fdba, ale jeho dobr\u00fdm zdrojom je <strong>zelen\u00e1 paprika<\/strong>. Tie\u017e je v\u00fdznamn\u00fdm <strong>antioxidantom <\/strong>a svoju ochrann\u00fa \u00falohu pln\u00ed v sietnici oka, kde chr\u00e1ni pred vo\u013en\u00fdmi radik\u00e1lmi vzniknut\u00fdmi p\u00f4soben\u00edm modr\u00e9ho svetla. <span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Paprika je tie\u017e dobr\u00fdm zdrojom<strong> drasl\u00edka, vitam\u00ednu K <\/strong>potrebn\u00e9ho pre zr\u00e1\u017eanie krvi a <strong>vitam\u00ednu E<\/strong>, ktor\u00fd je v\u0161eobecne jeden z najd\u00f4le\u017eitej\u0161\u00edch <strong>antioxidantov<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[13, 19]<\/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\"><strong>Priemern\u00fd&nbsp;<\/strong> o<strong>bsah energie a \u017eiv\u00edn v \u010dervenej paprike (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00e9 hodnoty a voda<\/th><th><\/th><th>bioakt\u00edvne l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetick\u00e1 hodnota&nbsp;<\/td><td>29 kcal<\/td><td><strong>vitam\u00edn C<\/strong><\/td><td>142 mg<\/td><\/tr><tr><td>Sacharidy<\/td><td>5,45 g<\/td><td><strong>vitam\u00edn E<\/strong><\/td><td>2,9 mg<\/td><\/tr><tr><td>Bielkoviny<\/td><td>0,9 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>47&nbsp; \u03bcg<\/td><\/tr><tr><td>Tuky<\/td><td>0,13 g<\/td><td><strong>hor\u010d\u00edk<\/strong><\/td><td>13 mg<\/td><\/tr><tr><td>Vl\u00e1knina<\/td><td>1,2 g<\/td><td><strong>fosfor<\/strong><\/td><td>31 mg<\/td><\/tr><tr><td>Voda<\/td><td>91,9 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>213 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>beta-karot\u00e9n<\/strong><\/td><td>3165 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Najv\u00fdznamnej\u0161ou zlo\u017ekou <strong>chilli papri\u010diek <\/strong>je <strong>kapsaic\u00edn<\/strong>, pri\u010dom p\u00e1livos\u0165 z\u00e1le\u017e\u00ed pr\u00e1ve na jeho mno\u017estve. P\u00e1livos\u0165 vyjadruje Scovilleho stupnica &#8211; najp\u00e1livej\u0161ia papri\u010dka Dragon&#8217;s Breath m\u00e1 hodnotu 2 480 000 SHU, zatia\u013e \u010do zn\u00e1ma Jalape\u00f1o m\u00e1 2 500 &#8211; 8 000 SHU.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kapsaic\u00edn pom\u00e1ha <strong>zn\u00ed\u017ei\u0165 apet\u00edt<\/strong>, \u010d\u00edm m\u00f4\u017ee hra\u0165 rolu v reduk\u010dnom re\u017eime. Podporuje tie\u017e roz\u0161\u00edrenie ciev a tak sa m\u00f4\u017ee podie\u013ea\u0165 na zni\u017eovan\u00ed krvn\u00e9ho tlaku. Kapsaic\u00edn m\u00e1 tie\u017e <strong>protiz\u00e1palov\u00e9,<\/strong> <strong>antioxida\u010dn\u00e9 \u00fa\u010dinky <\/strong>a pom\u00e1ha zr\u00fdchli\u0165 metabolizmus.&nbsp; <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<h3 class=\"wp-block-heading\">Recepty s paprikou<\/h3>\n\n\n\n<p>Ako prida\u0165 va\u010d\u0161ie mno\u017estvo papriky do v\u00e1\u0161ho jed\u00e1lni\u010dku? Sk\u00faste nasleduj\u00face recepty:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kuracie-maso-na-azijsky-sposob-s-quinoou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kuracie m\u00e4so na \u00e1zijsk\u00fd sp\u00f4sob s quinoou<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-studena-gazpacho-polievka-z-cerstvej-zeleniny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Studen\u00e1 gazpacho polievka z \u010derstvej zeleniny<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganske-tortilly-s-quinoou-a-zeleninou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Veg\u00e1nske tortilly s quinoou a zeleninou<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zapekane-papriky-s-parmezanovou-krustou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zapekan\u00e9 papriky s parmez\u00e1novou krustou<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg\" alt=\"\u017eiviny v paprike\" class=\"wp-image-387563\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u017eiviny v paprike\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Spenat\"><\/span>3. \u0160pen\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak by sme mali zvoli\u0165 celebritu medzi zeleninou, bol by to pravdepodobne <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\">\u0161pen\u00e1t<\/a>. Ur\u010dite viete, ak\u00e9 ve\u013ek\u00e9 svaly nar\u00e1stli Pepkovi n\u00e1morn\u00edkovi po zjeden\u00ed jednej plechovky \u0161pen\u00e1tu. Pepek tak r\u00fdchlos\u0165ou blesku roz\u0161\u00edril inform\u00e1ciu o tom, \u017ee \u0161pen\u00e1t m\u00e1 <strong>desa\u0165n\u00e1sobn\u00e9 mno\u017estvo \u017eeleza<\/strong> v porovnan\u00ed s ostatn\u00fdmi druhmi zeleniny. \u017delezo zabezpe\u010duje prenos kysl\u00edku v tele a je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou imunity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inform\u00e1cia o jeho vysokom obsahu v \u0161pen\u00e1te vznikla e\u0161te v 70. rokoch 19. storo\u010dia, ale bohu\u017eia\u013e <strong>omylom &#8211; posunut\u00edm desatinnej \u010diarky<\/strong>. \u0160pen\u00e1t m\u00e1 v skuto\u010dnosti porovnate\u013en\u00e9 mno\u017estvo \u017eeleza s ostatn\u00fdmi druhmi zeleniny. Navy\u0161e obsahuje vysok\u00e9 mno\u017estvo <strong>oxal\u00e1tov<\/strong>, ktor\u00e9 zni\u017euj\u00fa jeho vstrebate\u013enos\u0165. Vstrebe sa zhruba 5 % obsiahnut\u00e9ho \u017eeleza. <span style=\"color:#ff6600\" class=\"tadv-color\">[8,18]<\/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 listov\u00e1 zelenina je dobr\u00fdm zdrojom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kyselina-listova-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kyseliny listovej<\/strong><\/a>, ktor\u00e1 hr\u00e1 ve\u013emi d\u00f4le\u017eit\u00fa \u00falohu vo v\u00fdvoji nervovej s\u00fastavy a v procese delenia buniek. Na dostato\u010dn\u00fd pr\u00edjem kyseliny listovej by mali myslie\u0165 hlavne \u017eeny, ktor\u00e9 pl\u00e1nuj\u00fa tehotenstvo. \u0160pen\u00e1t je tie\u017e bohat\u00fd na <strong>vitam\u00edn C<\/strong>, <strong>drasl\u00edk<\/strong>, <strong>v\u00e1pnik<\/strong>, <strong>karotenoidy <\/strong>apod. <span style=\"color:#ff6600\" class=\"tadv-color\">[16, 19]<\/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\"><strong>Priemern\u00fd&nbsp;<\/strong> <strong>obsah energie a \u017eiv\u00edn v \u0161pen\u00e1te  (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00e9 hodnoty a voda<\/th><th><\/th><th>bioakt\u00edvne l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetick\u00e1 hodnota&nbsp;<\/strong><\/td><td>24 kcal<\/td><td><strong>vitam\u00edn C<\/strong><\/td><td>26,5 mg<\/td><\/tr><tr><td><strong>Sacharidy<\/strong><\/td><td>1,04 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>116 \u03bcg<\/td><\/tr><tr><td><strong>Bielkoviny<\/strong><\/td><td>2,9 g<\/td><td><strong>v\u00e1pnik<\/strong><\/td><td>68 mg<\/td><\/tr><tr><td><strong>Tuky<\/strong><\/td><td>0,6 g<\/td><td><strong>hor\u010d\u00edk<\/strong><\/td><td>92,9 mg<\/td><\/tr><tr><td><strong>Vl\u00e1knina<\/strong><\/td><td>1,6 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>582 mg<\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>92,5 g<\/td><td><strong>\u017eelezo<\/strong><\/td><td>1,26 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>beta-karot\u00e9n<\/strong><\/td><td>3400 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty so \u0161pen\u00e1tom<\/h3>\n\n\n\n<p>Radi by ste do seba pravidelne dostali v\u00e4\u010d\u0161ie mno\u017estvo \u0161pen\u00e1tu, ale neviete ako? In\u0161pirujte sa:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kuracie-maso-s-cestovinami-kremovou-omackou-a-so-spenatom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kuracie m\u00e4so s cestovinami, kr\u00e9movou om\u00e1\u010dkou a so \u0161pen\u00e1tom<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-francuzsky-slany-kolac-quiche-vo-fit-verzii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Franc\u00fazsky slan\u00fd kol\u00e1\u010d quiche vo fit verzii<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-waffle-na-slano-so-spenatom-a-udenym-lososom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Wafle na slano so \u0161pen\u00e1tom a \u00faden\u00fdm lososom<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-slane-spenatove-palacinky-plnene-ricottou-a-lososom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Slan\u00e9 \u0161pen\u00e1tov\u00e9 palacinky plnen\u00e9 ricottou a lososom<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-mrkvove-a-spenatove-palacinky-na-slano\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mrkvov\u00e9 a \u0161pen\u00e1tov\u00e9 palacinky na slano<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6322,5250,42352,28396,28760,29401,7974,61396,28763,40864,28393 35419 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Mrkva\"><\/span>4. Mrkva<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00e1to zelenina poch\u00e1dza z ju\u017enej \u00c1zie a je ob\u013e\u00faben\u00e1 hlavne svojou sladkou chu\u0165ou. Aj preto, \u017ee m\u00e1 vy\u0161\u0161\u00ed obsah cukru ako v\u00e4\u010d\u0161ina ostatn\u00fdch druhov, ju n\u00e1jdete v nejednom mrkvovom kol\u00e1\u010di.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e ako mal\u00fdm n\u00e1m rodi\u010dia hovorili, \u017ee ke\u010f chceme ma\u0165 <strong>zdrav\u00e9 o\u010di<\/strong>, mali by sme jes\u0165 ve\u013ea mrkvy. A mali pravdu, preto\u017ee <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Mrkva\/\" class=\"ek-link\">mrkva <\/a>m\u00e1 v\u010faka vysok\u00e9mu obsahu <strong>karotenoidov<\/strong>, konkr\u00e9tne <strong>beta-karot\u00e9nu<\/strong>, vplyv na kvalitu zraku. Z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-karot\u00e9nu<\/a> toti\u017e vznik\u00e1 <strong>vitam\u00edn A<\/strong>, ktor\u00fd podporuje <strong>zdravie zraku <\/strong>a pom\u00e1ha <strong>prisp\u00f4sobova\u0165 zrak na videnie v tme<\/strong>. M\u00e1 tie\u017e vplyv na funkciu imunitn\u00e9ho syst\u00e9mu, rast, v\u00fdvoj buniek, apod. <span class=\"tadv-color\" style=\"color:#ff6600\">[1,6,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mrkva je tie\u017e dobr\u00fdm zdrojom rozpustnej vl\u00e1kniny <strong>pekt\u00ednu<\/strong>. Tento typ vl\u00e1kniny okrem podpory spr\u00e1vnej funkcie tr\u00e1viaceho traktu pom\u00e1ha zni\u017eova\u0165 hladinu cholesterolu a cukru v krvi a \u201ck\u0155mi\u201d prospe\u0161n\u00e9 bakt\u00e9rie v na\u0161ich \u010drev\u00e1ch. Okrem vl\u00e1kniny a beta karot\u00e9nu je tie\u017e bohat\u00e1 na <strong>drasl\u00edk<\/strong>,<strong> vitam\u00edn K<\/strong> \u010di <strong>vitam\u00edn B6<\/strong>. Vitam\u00edn B6 je s\u00fa\u010das\u0165ou metabolick\u00fdch procesov v organizme. <span style=\"color:#ff6600\" class=\"tadv-color\">[8, 19]<\/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\"><strong>Priemern\u00fd&nbsp;<\/strong>o<strong>bsah energie a \u017eiv\u00edn v mrkve (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00e9 hodnoty a voda<\/th><th><\/th><th>bioakt\u00edvne l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetick\u00e1 hodnota&nbsp;<\/strong><\/td><td><strong>42 kcal<\/strong><\/td><td><strong>beta-karot\u00e9n<\/strong><\/td><td>9938 \u03bcg<\/td><\/tr><tr><td><strong>Sacharidy<\/strong><\/td><td><strong>7,2 g<\/strong><\/td><td><strong>drasl\u00edk<\/strong><\/td><td>280 mg<\/td><\/tr><tr><td><strong>Bielkoviny<\/strong><\/td><td>0,94 g<\/td><td><strong>vitam\u00edn B6<\/strong><\/td><td>0,15 mg<\/td><\/tr><tr><td><strong>Tuky<\/strong><\/td><td>0,35 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>37 \u03bcg<\/td><\/tr><tr><td><strong>Vl\u00e1knina<\/strong><\/td><td>3,1 g<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>87,7 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty s mrkvou<\/h3>\n\n\n\n<p>Dusen\u00e1 mrkva s hr\u00e1\u0161kom nie je jedin\u00fd \u201crecept\u201d, na ktor\u00fd by ste museli by\u0165 odk\u00e1zan\u00ed. Sk\u00faste s \u0148ou trochu experimentova\u0165:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pecene-zeleninove-hranolky-s-tvarohovym-dipom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pe\u010den\u00e9 zeleninov\u00e9 hranolky s tvarohov\u00fdm dipom<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kremova-sosovicova-polievka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kr\u00e9mov\u00e1 \u0161o\u0161ovicov\u00e1 polievka<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-nadychany-mrkvovy-kolac-s-orechami-a-vanilkovym-kremom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nad\u00fdchan\u00fd mrkvov\u00fd kol\u00e1\u010d s orechami a vanilkov\u00fdm kr\u00e9mom<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pad-thai-rezance-s-tempehom-a-cerstvou-zeleninou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pad thai rezance s tempehom a \u010derstvou zeleninou<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lahky-sosovicovy-salat-s-pecenou-mrkvou-avokadom-a-syrom-feta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013dahk\u00fd \u0161o\u0161ovicov\u00fd \u0161al\u00e1t s pe\u010denou mrkvou, avok\u00e1dom a syrom feta<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-mrkvovy-chlieb-s-tekvicovymi-semienkami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mrkvov\u00fd chlieb s tekvicov\u00fdmi semienkami<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg\" alt=\"\u017eiviny v mrkve\" class=\"wp-image-387686\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u017eiviny v mrkve\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Karfiol\"><\/span>5. Karfiol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vedeli ste, \u017ee ru\u017ei\u010dky karfiolu zost\u00e1vaj\u00fa biele, lebo pri raste ich pred slnkom zakr\u00fdvaj\u00fa listy, ktor\u00e9 tak br\u00e1nia tvorbe chlorofylu? Aj napriek tomuto drobn\u00e9mu \u201cnedostatku\u201d sa v\u0161ak jedn\u00e1 o zeleninu, ktor\u00e1 je bohat\u00e1 na <strong>vl\u00e1kninu<\/strong>, <strong>vitam\u00edn C<\/strong>, <strong>vitam\u00edn K<\/strong>, <strong>kyselinu listov\u00fa<\/strong>, <strong>hor\u010d\u00edk, fosfor, drasl\u00edk <\/strong>a <strong>v\u00e1pnik<\/strong>.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V s\u00favislosti s karfiolom a inou hl\u00fabovou zeleninou (brokolica, kapusta, kel, kaler\u00e1b, at\u010f.) ste u\u017e mo\u017eno po\u010duli o <strong>glukosinol\u00e1toch<\/strong>, ktor\u00e9 patria medzi tzv. <strong>strumig\u00e9ny<\/strong> (<strong>goitrog\u00e9ny<\/strong>). Jedn\u00e1 sa o l\u00e1tky, ktor\u00e9 \u201cs\u00faperia\u201d s j\u00f3dom pri tvorbe <strong>horm\u00f3nov \u0161t\u00edtnej \u017e\u013eazy<\/strong>. V \u0161t\u00edtnej \u017e\u013eaze sa tieto strumig\u00e9nne l\u00e1tky via\u017eu namiesto j\u00f3du, \u010d\u00edm sa m\u00f4\u017ee zn\u00ed\u017ei\u0165 produkcia horm\u00f3nov. Nemus\u00edte sa v\u0161ak b\u00e1\u0165, \u017ee by v\u00e1m pridanie karfiolu do jed\u00e1lni\u010dka sp\u00f4sobilo probl\u00e9my. Pod\u013ea \u0161t\u00fadi\u00ed sa zd\u00e1, \u017ee riziko m\u00f4\u017ee by\u0165 najm\u00e4 u \u013eud\u00ed s nedostatkom j\u00f3du v strave a pri nadmernej konzum\u00e1cii potrav\u00edn s obsahom glukozinol\u00e1tov. Ak sa teda ne\u017eiv\u00edte iba karfiolom a hl\u00fabovou <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleninou<\/a>, tak ve\u013ek\u00e9 mno\u017estv\u00e1 do seba ur\u010dite nedostanete. Obsah t\u00fdchto l\u00e1tok sa navy\u0161e zni\u017euje <strong>tepelnou \u00fapravou <\/strong>zeleniny. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni\u010d nie je \u010diernobiele, u glukozinol\u00e1tov s\u00fa pozorovan\u00e9 aj pozit\u00edvne \u00fa\u010dinky na zdravie. Maj\u00fa <strong>antioxida\u010dn\u00e9 \u00fa\u010dinky<\/strong> a \u0161t\u00fadie poukazuj\u00fa na mo\u017en\u00fd vplyv na zni\u017eovanie rizika vzniku <strong>rakoviny hrub\u00e9ho \u010dreva <\/strong>a<strong> p\u013e\u00fac<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Priemern\u00fd&nbsp;<\/strong> o<strong>bsah energie a \u017eiv\u00edn v karfiolu (100 g)<\/strong>:<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00e9 hodnoty a voda<\/th><th><\/th><th>bioakt\u00edvne l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetick\u00e1 hodnota&nbsp;<\/td><td>26 kcal<\/td><td><strong>v\u00e1pnik<\/strong><\/td><td>25 mg<\/td><\/tr><tr><td>Sacharidy<\/td><td>2,97 g<\/td><td><strong>hor\u010d\u00edk<\/strong><\/td><td>14 mg<\/td><\/tr><tr><td>Bielkoviny<\/td><td>1,9 g<\/td><td><strong>fosfor<\/strong><\/td><td>44 mg<\/td><\/tr><tr><td>Tuky<\/td><td>0,28 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>299 mg<\/td><\/tr><tr><td>Vl\u00e1knina<\/td><td>2 g<\/td><td><strong>vitamin C<\/strong><\/td><td>48 mg<\/td><\/tr><tr><td>Voda<\/td><td>92,1 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>57 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>vitam\u00edn K<\/strong><\/td><td>15,5 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty s karfiolom&nbsp;<\/h3>\n\n\n\n<p>Ako pripravi\u0165 karfiol, ke\u010f v\u00e1s ten dusen\u00fd alebo rozmixovan\u00fd v polievke u\u017e nud\u00ed? M\u00e1me nieko\u013eko n\u00e1padov:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-karfiolove-a-brokolicove-placky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Karfiolov\u00e9 a brokolicov\u00e9 placky<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-peceny-karfiol-v-sladkej-cili-omacke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pe\u010den\u00fd karfiol v sladkej \u010dili om\u00e1\u010dke<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cestoviny-s-alfredo-omackou-z-karfiolu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cestoviny s alfredo om\u00e1\u010dkou z karfiolu<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-karfiolova-ryza-s-vajickom-a-zeleninou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Karfiolov\u00e1 ry\u017ea s vaj\u00ed\u010dkom a zeleninou<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg\" alt=\"\u017eiviny v karfiolu\" class=\"wp-image-387595\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u017eiviny v karfiolu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Cuketa\"><\/span>6. Cuketa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tekvice, medzi ktor\u00e9 patr\u00ed aj cuketa, poch\u00e1dzaj\u00fa z Ameriky, ale konkr\u00e9tne t\u00e1to odroda bola vy\u0161\u013eachten\u00e1 v Taliansku. M\u00e1<strong> ve\u013emi n\u00edzky obsah energie<\/strong> a cen\u00edme si ju nielen kv\u00f4li vysok\u00e9mu obsahu \u017eiv\u00edn, ale aj v\u0161etrann\u00e9mu vyu\u017eitiu v kuchyni.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cuketa je bohat\u00e1 na <strong>karotenoidy<\/strong>, <strong>vitam\u00edn C<\/strong>, <strong>drasl\u00edk, v\u00e1pnik <\/strong>\u010di <strong>vitam\u00edn K<\/strong>. V\u010faka vysok\u00e9mu obsahu <strong>vody <\/strong>a <strong>vl\u00e1kniny <\/strong>m\u00f4\u017ee pom\u00f4c\u0165 so zlep\u0161en\u00edm tr\u00e1venia.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160pecifick\u00fd je obsah tzv. <strong>kukurbitac\u00ednov<\/strong>. Tieto l\u00e1tky nedod\u00e1vaj\u00fa cukete iba jej typick\u00fa chu\u0165, ale maj\u00fa aj <strong>antioxida\u010dn\u00e9 <\/strong>a <strong>cytotoxick\u00e9 \u00fa\u010dinky <\/strong>&#8211; z\u00fa\u010dast\u0148uj\u00fa sa zni\u010denia po\u0161koden\u00fdch buniek, ktor\u00e9 m\u00f4\u017eu vies\u0165 k rozvoji rakoviny. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/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\"><strong>Priemern\u00fd&nbsp;<\/strong>o<strong>bsah energie a \u017eiv\u00edn v cukete (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00e9 hodnoty a voda<\/th><th><\/th><th>bioakt\u00edvne l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetick\u00e1 hodnota&nbsp;<\/strong><\/td><td>13 kcal<\/td><td><strong>v\u00e1pnik<\/strong><\/td><td>23 mg<\/td><\/tr><tr><td><strong>Sacharidy<\/strong><\/td><td>1,8 g<\/td><td><strong>fosfor<\/strong><\/td><td>27 mg<\/td><\/tr><tr><td><strong>Bielkoviny<\/strong><\/td><td>0,8 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>201 mg<\/td><\/tr><tr><td><strong>Tuky<\/strong><\/td><td>0,1 g<\/td><td><strong>vitamin C<\/strong><\/td><td>12,8 mg<\/td><\/tr><tr><td><strong>Vl\u00e1knina<\/strong><\/td><td>1 g<\/td><td><strong>beta-karot\u00e9n<\/strong><\/td><td>205 \u03bcg<\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>95,8 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Cuketu m\u00f4\u017eete pripravi\u0165 na ve\u013ek\u00e9 mno\u017estvo sp\u00f4sobov:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nastr\u00fahan\u00fa cuketu m\u00f4\u017eete prida\u0165 do ovsenej ka\u0161e, \u010d\u00edm jej dod\u00e1te objem a zauj\u00edmav\u00fa text\u00faru.&nbsp;<\/li>\n\n\n\n<li>Ak chcete zn\u00ed\u017ei\u0165 energetick\u00fa hodnotu jedla, m\u00f4\u017eete nastr\u00fahan\u00fa surov\u00fa cuketu pou\u017ei\u0165 ako alternat\u00edvu cestov\u00edn.<\/li>\n\n\n\n<li>Cuketu pridajte do placiek, karbon\u00e1tok \u010di slan\u00fdch kol\u00e1\u010dov (quiche apod.).<\/li>\n\n\n\n<li>Od\u013eah\u010di\u0165 \u0148ou m\u00f4\u017eete aj r\u00f4zne kol\u00e1\u010de, muffiny \u010di n\u00e1kypy.<\/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\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cuketa\/\" class=\"ek-link\">Recepty s cuketou<\/a><\/h3>\n\n\n\n<p>Cuketa m\u00e1 tak neutr\u00e1lnu chu\u0165, \u017ee ju dok\u00e1\u017eeme skry\u0165 sn\u00e1\u010f do ak\u00e9hoko\u013evek pokrmu. Vysk\u00fa\u0161ajte napr\u00edklad niektor\u00fd z nasleduj\u00facich:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zapekana-cuketa-s-quinoou-a-syrom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zapekan\u00e1 cuketa s quinoou a syrom<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cuketove-placky-s-cerstvymi-bylinkami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cuketov\u00e9 placky s \u010derstv\u00fdmi bylinkami<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vlacne-cuketove-brownies-s-cokoladou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vl\u00e1\u010dne cuketov\u00e9 brownies s \u010dokol\u00e1dou<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zeleninove-placky-s-quinoou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zeleninov\u00e9 placky s quinoou<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-slany-cuketovy-kolac-s-vysokym-obsahom-bielkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Slan\u00fd cuketov\u00fd kol\u00e1\u010d s vysok\u00fdm obsahom bielkov\u00edn<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg\" alt=\"\u017eiviny v cukete\" class=\"wp-image-387613\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u017eiviny v cukete\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Hlavkovy_salat\"><\/span>7. Hl\u00e1vkov\u00fd \u0161al\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hl\u00e1vkov\u00fd \u0161al\u00e1t je ob\u013e\u00faben\u00e1 n\u00edzkokalorick\u00e1 listov\u00e1 zelenina. Jeho typick\u00fa chu\u0165 mu d\u00e1vaj\u00fa obsiahnut\u00e9 kyseliny, napr\u00edklad kyselina citr\u00f3nov\u00e1 alebo l\u00e1tky ako <strong>laktuc\u00edn <\/strong>\u010di <strong>laktukopikr\u00edn<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obsahuje vysok\u00e9 mno\u017estvo<strong> vitam\u00ednu K<\/strong>, ktor\u00fd je nevyhnutn\u00fd pre spr\u00e1vne zr\u00e1\u017eanie krvi a spr\u00e1vnu mineraliz\u00e1ciu kost\u00ed. \u010ealej je zdrojom<strong> vitam\u00ednu C<\/strong>, <strong>vitam\u00ednov skupiny B<\/strong>, <strong>kyseliny listovej<\/strong>, <strong>karotenoidov<\/strong>, <strong>drasl\u00edka <\/strong>a <strong>hor\u010d\u00edka<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[4, 25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00e1vajte si pozor na to, ako \u0161al\u00e1t <strong>spracov\u00e1vate <\/strong>a <strong>skladujete<\/strong>. \u010c\u00edm \u010derstvej\u0161\u00ed si ho nalo\u017e\u00edte na tanier, t\u00fdm lep\u0161ie, preto\u017ee r\u00fdchlo v\u00e4dne a str\u00e1ca \u017eiviny. Skladujte ho v chladni\u010dke maxim\u00e1lne dva dni, ide\u00e1lne zabalen\u00fd do vlhkej utierky.<\/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\"><strong>Priemern\u00fd&nbsp;<\/strong>o<strong>bsah energie a \u017eiv\u00edn v hl\u00e1vkovom \u0161al\u00e1te (100 g)<\/strong>:<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00e9 hodnoty a voda<\/th><th><\/th><th>bioakt\u00edvne l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetick\u00e1 hodnota&nbsp;<\/td><td>16 kcal<\/td><td><strong>vitamin K<\/strong><\/td><td>102 \u03bcg<\/td><\/tr><tr><td>Sacharidy<\/td><td>1,4 g<\/td><td><strong>vitamin C<\/strong><\/td><td>4,6 mg<\/td><\/tr><tr><td>Bielkoviny<\/td><td>1,3 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>59 \u03bcg<\/td><\/tr><tr><td>Tuky<\/td><td>0,2 g<\/td><td><strong>hor\u010d\u00edk<\/strong><\/td><td>13,7 mg<\/td><\/tr><tr><td>Vl\u00e1knina<\/td><td>1,4 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>253 mg<\/td><\/tr><tr><td>Voda<\/td><td>94,7 g<\/td><td><strong>beta-karot\u00e9n<\/strong><\/td><td>5230 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty s hl\u00e1vkov\u00fdm \u0161al\u00e1tom<\/h3>\n\n\n\n<p>Miska \u0161al\u00e1tu so z\u00e1lievkou ako pr\u00edloha k hlavn\u00e9mu jedlu nemus\u00ed by\u0165 v\u00e1\u0161 jedin\u00fd sp\u00f4sob jeho pr\u00edpravy. O\u017eivte n\u00edm jedlo aj inak:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-mexicke-tacos-s-tofu-a-so-zeleninou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mexick\u00e9 tacos s tofu a so zeleninou<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rybacie-tacos-plne-vyvazenych-chuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Rybacie tacos pln\u00e9 vyv\u00e1\u017een\u00fdch chut\u00ed<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/3-fitness-smoothies-recepty-cokoladove-jablcno-repove-a-spenatovo-ovocne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">R\u00fdchly \u0161al\u00e1t s tuniakom, ke\u0161u orechami a bezkalorickou om\u00e1\u010dkou<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg\" alt=\"\u017eiviny v hl\u00e1vkovom \u0161al\u00e1te\" class=\"wp-image-387628\" style=\"width:843px;height:534px\" width=\"843\" height=\"534\" title=\"\u017eiviny v hl\u00e1vkovom \u0161al\u00e1te\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1536x973.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-2048x1297.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Cervena_repa\"><\/span>8. \u010cerven\u00e1 repa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cerven\u00e1 repa, be\u017ene naz\u00fdvan\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cvikla\/\" class=\"ek-link\">cvikla<\/a>, by sa v na\u0161ich jed\u00e1lni\u010dkoch mala objavova\u0165 ove\u013ea \u010dastej\u0161ie, ne\u017e je tomu teraz. Vynik\u00e1 toti\u017e v obsahu ve\u013ek\u00e9ho mno\u017estva \u017eiv\u00edn a pod\u013ea \u0161t\u00fadi\u00ed m\u00e1 ur\u010dit\u00e9 \u0161pecifick\u00e9 zdravotn\u00e9 benefity. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cervenej repe, rovnako ako <strong>\u0161\u0165ave z \u010dervenej repy<\/strong>, s\u00fa pripisovan\u00e9 pozit\u00edvne \u00fa\u010dinky na <strong>srdcovo-cievny syst\u00e9m<\/strong>, ako napr\u00edklad zni\u017eovanie <strong>krvn\u00e9ho tlaku<\/strong> a zn\u00ed\u017eenie rizika <strong>ateroskler\u00f3zy<\/strong>. Pitie \u0161\u0165avy z \u010dervenej repy sa m\u00f4\u017ee tie\u017e prejavi\u0165 na zlep\u0161en\u00ed <strong>fyzick\u00e9ho v\u00fdkonu<\/strong>. V\u0161etky spomenut\u00e9 pozit\u00edva s\u00favisia s obsahom <strong>nitr\u00e1tov,<\/strong> ktor\u00e9 sa premie\u0148aj\u00fa na <strong>oxid dusnat\u00fd<\/strong>. Ten sp\u00f4sobuje <strong>roz\u0161\u00edrenie ciev<\/strong> (vazodilat\u00e1ciu) a pozit\u00edvne p\u00f4sob\u00ed na kvalitu cievnej steny. V\u010faka tomuto mechanizmu m\u00f4\u017ee zlep\u0161i\u0165 aj \u0161portov\u00fd v\u00fdkon, preto\u017ee svaly tak maj\u00fa viac kysl\u00edka a \u010fal\u0161\u00edch \u017eiv\u00edn pre ich optim\u00e1lne fungovanie. &nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[2,3,14, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cerven\u00e1 repa je tie\u017e zdrojom miner\u00e1lnych l\u00e1tok, hlavne <strong>v\u00e1pnika<\/strong>, <strong>fosforu<\/strong>, <strong>drasl\u00edka<\/strong>, <strong>hor\u010d\u00edka <\/strong>a <strong>\u017eeleza<\/strong>. N\u00e1jdeme v nej tie\u017e dostatok <strong>vitam\u00ednu C<\/strong>, <strong>kyseliny listovej<\/strong>, <strong>karotenoidov<\/strong>, apod. T\u00e1to zelenina je ur\u010dite na\u0161a miestna \u201csuperpotravina\u201d, ktor\u00e1 by st\u00e1la za znovuobjavenie.<\/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\"><strong>Priemern\u00fd&nbsp;<\/strong> <strong>obsah energie a \u017eiv\u00edn v <strong>\u010dervenej repe <\/strong><\/strong>(100 g):<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00e9 hodnoty a voda<\/th><th><\/th><th>bioakt\u00edvne l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetick\u00e1 hodnota&nbsp;<\/td><td>41 kcal<\/td><td><strong>v\u00e1pnik<\/strong><\/td><td>16 mg<\/td><\/tr><tr><td>Sacharidy<\/td><td>6,8 g<\/td><td><strong>hor\u010d\u00edk<\/strong><\/td><td>23 mg<\/td><\/tr><tr><td>Bielkoviny<\/td><td>1,6 g<\/td><td><strong>fosfor<\/strong><\/td><td>40 mg<\/td><\/tr><tr><td>Tuky<\/td><td>0,2 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>325 mg<\/td><\/tr><tr><td>Vl\u00e1knina<\/td><td>2,8 g<\/td><td><strong>\u017eelezo<\/strong><\/td><td>0,8 mg<\/td><\/tr><tr><td>Voda<\/td><td>87,6 g<\/td><td><strong>vitamin C<\/strong><\/td><td>4,9 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>109 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>beta-karot\u00e9n<\/strong><\/td><td>20 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cvikla\/\" class=\"ek-link\">Recepty s \u010dervenou repou<\/a><\/h3>\n\n\n\n<p>Zara\u010fte t\u00fato skvel\u00fa potravinu do v\u00e1\u0161ho jed\u00e1lni\u010dka \u010dastej\u0161ie. \u010ci u\u017e na sladko alebo na slano, mo\u017enost\u00ed je ve\u013ea:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-natierka-z-cervenej-repy-a-tvarohu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">N\u00e1tierka z \u010dervenej repy a tvarohu<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-hummus-z-ciceru-a-cervenej-repy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hummus z c\u00edceru a \u010dervenej repy<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cviklove-brownies-s-tvarohovou-polevou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cviklov\u00e9 brownies s tvarohovou polevou<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/3-fitness-smoothies-recepty-cokoladove-jablcno-repove-a-spenatovo-ovocne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">3 fitness smoothie recepty<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg\" alt=\"\u017eiviny v \u010dervenej repe\" class=\"wp-image-387643\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u017eiviny v \u010dervenej repe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Uhorka\"><\/span>9. Uhorka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobne ako raj\u010diny, aj uhorka patr\u00ed medzi ovocie. Svojou energetickou hodnotou v\u0161ak ovocie nepripom\u00edna. M\u00e1 ni\u017e\u0161ie mno\u017estvo kal\u00f3ri\u00ed dokonca aj v porovnan\u00ed s v\u00e4\u010d\u0161inou druhov zeleniny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka <strong>vysok\u00e9mu obsahu vody (96 %)<\/strong> je ide\u00e1lnou zeleninou, ktor\u00e1 m\u00f4\u017ee prispie\u0165 k dostato\u010dn\u00e9mu denn\u00e9mu <strong>pr\u00edjmu tekut\u00edn<\/strong>. Zo stravy be\u017ene prijmeme a\u017e 20 % celkov\u00e9ho mno\u017estva tekut\u00edn. Potraviny bohat\u00e9 na vodu m\u00f4\u017eu toto \u010d\u00edslo jednoducho e\u0161te zv\u00fd\u0161i\u0165. Najviac vitam\u00ednov, miner\u00e1lnych l\u00e1tok a vl\u00e1kniny sa nach\u00e1dza v <strong>\u0161upke<\/strong>, preto ak je to mo\u017en\u00e9, uhorky jedzte <strong>neo\u0161\u00fapan\u00e9<\/strong>. V\u017edy ich v\u0161ak dopredu poriadne umyte, aby ste sa zbavili potenci\u00e1lne \u0161kodliv\u00fdch l\u00e1tok a mikroorganizmov, ktor\u00e9 sa m\u00f4\u017eu nach\u00e1dza\u0165 na povrchu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vysok\u00fd obsah <strong>vody<\/strong>, ako aj obsah <a href=\"https:\/\/gymbeam.sk\/vlaknina\"><strong>vl\u00e1kniny<\/strong><\/a><strong> <\/strong>a ve\u013emi <strong>n\u00edzka energetick\u00e1 hodnota <\/strong>s\u00fa dobr\u00fdmi pomocn\u00edkmi pri reduk\u010dn\u00fdch di\u00e9tach.&nbsp;Uhorky s\u00fa dobr\u00fdm zdrojom <strong>vitam\u00ednu C<\/strong>, <strong>kyseliny listovej<\/strong>, <strong>drasl\u00edku <\/strong>a <strong>v\u00e1pniku<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Priemern\u00fd&nbsp;<\/strong>o<strong>bsah energie a \u017eiv\u00edn v uhorce (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00e9 hodnoty a voda<\/th><th><\/th><th>bioakt\u00edvne l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetick\u00e1 hodnota&nbsp;<\/strong><\/td><td>17 kcal<\/td><td><strong>v\u00e1pnik<\/strong><\/td><td>16 mg<\/td><\/tr><tr><td><strong>Sacharidy<\/strong><\/td><td>3,1 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>147 mg<\/td><\/tr><tr><td><strong>Bielkoviny<\/strong><\/td><td>0,65 g<\/td><td><strong>vitamin C<\/strong><\/td><td>13,7 mg<\/td><\/tr><tr><td><strong>Tuky<\/strong><\/td><td>0,1 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>7 \u03bcg<\/td><\/tr><tr><td><strong>Vl\u00e1knina<\/strong><\/td><td>0,5 g<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>95,2 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty s uhorkou<\/h3>\n\n\n\n<p>Nemus\u00edte by\u0165 celo\u017eivotne ods\u00faden\u00ed na nudn\u00e9 kolieska uhorky \u010di uhorkov\u00fd \u0161al\u00e1t. D\u00e1 sa to aj inak:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakovy-wrap-s-avokadovym-dipom-a-zeleninou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Tuniakov\u00fd wrap s avok\u00e1dov\u00fdm dipom a zeleninou<\/a><\/strong><\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-studena-gazpacho-polievka-z-cerstvej-zeleniny\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Studen\u00e1 gazpacho polievka z \u010derstvej zeleniny<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-grecky-zeleninovy-salat-s-cestovinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Gr\u00e9cky zelenin<\/a><a aria-label=\"o (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-grecky-zeleninovy-salat-s-cestovinami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o<\/a><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-grecky-zeleninovy-salat-s-cestovinami\/\" class=\"ek-link\">v\u00fd \u0161al\u00e1t s cestovinami<\/a><\/strong><\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rychle-jarne-zeleninove-zavitky-s-krevetami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">R\u00fdchle jarn\u00e9 zeleninov\u00e9 z\u00e1vitky s krevetami<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg\" alt=\"\u017eiviny v uhorce\" class=\"wp-image-387661\" style=\"width:843px;height:560px\" width=\"843\" height=\"560\" title=\"\u017eiviny v uhorce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Baklazan\"><\/span>10. Bakla\u017e\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bakla\u017e\u00e1n poch\u00e1dza z Balk\u00e1nu a okrem typickej fialovej farby ho m\u00f4\u017eeme n\u00e1js\u0165 zafarben\u00fd aj na \u010dierno, zeleno \u010di dokonca \u010derveno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za v\u00fdrazn\u00fa typicky <strong>fialov\u00fa farbu<\/strong> bakla\u017e\u00e1nu s\u00fa zodpovedn\u00e9 <strong>flavonoidy<\/strong>, hlavne tzv. <strong>delphinid\u00edn<\/strong>. <strong>Delphinid\u00edn <\/strong>spolu s <strong>chlorog\u00e9novou kyselinou<\/strong> patr\u00ed medzi hlavn\u00e9 l\u00e1tky, ktor\u00e9 stoja za jeho pozit\u00edvnymi \u00fa\u010dinkami. Aj v\u010faka nim m\u00e1 t\u00e1to zelenina vplyv na <strong>kvalitu cievnej steny. <\/strong>Navy\u0161e m\u00e1 <strong>antihypertenz\u00edvne \u00fa\u010dinky<\/strong> (vplyv na zni\u017eovanie krvn\u00e9ho tlaku) a tie\u017e vpl\u00fdva na hladinu <strong>cholesterolu <\/strong>v krvi. \u0160t\u00fadie sk\u00famaj\u00fa aj jej efekt na zni\u017eovanie cukru v krvi a v\u0161eobecne pozit\u00edvny vplyv na zlo\u017eky tzv. <strong>metabolick\u00e9ho syndr\u00f3mu<\/strong> (diabetes mellitus 2. typu, obezita, zv\u00fd\u0161en\u00e1 hladina lipidov v krvi, vysok\u00fd krvn\u00fd tlak). <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bakla\u017e\u00e1n je \u010falej dobr\u00fdm zdrojom <strong>v\u00e1pnika<\/strong>, <strong>fosforu<\/strong>, <strong>hor\u010d\u00edka <\/strong>a <strong>drasl\u00edka<\/strong>. Konzumujte ho v\u0161ak <strong>neo\u0161\u00fapan\u00fd<\/strong>. Odstr\u00e1nen\u00edm \u0161upky by ste pri\u0161li o ve\u013ek\u00e9 mno\u017estvo spomenut\u00fdch \u017eiv\u00edn. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00fato zeleninu nikdy <strong>nejedzte surov\u00fa.<\/strong> Obsahuje <strong>alkaloidy<\/strong>, napr\u00edklad solan\u00edn, ktor\u00fd m\u00f4\u017ee vyvola\u0165 tr\u00e1viace probl\u00e9my. Tepelne spracovan\u00e9ho bakla\u017e\u00e1nu sa v\u0161ak b\u00e1\u0165 nemus\u00edte, preto\u017ee alkaloidy sa <strong>ni\u010dia tepelnou \u00fapravou<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]&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\"><strong>Obsah energie a \u017eiv\u00edn v bakla\u017e\u00e1nu (100 g)<\/strong>:<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00e9 hodnoty a voda<\/th><th><\/th><th>bioakt\u00edvne l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetick\u00e1 hodnota&nbsp;<\/td><td>23 kcal<\/td><td><strong>v\u00e1pnik<\/strong><\/td><td>9 mg<\/td><\/tr><tr><td>Sacharidy<\/td><td>2,9 g<\/td><td><strong>hor\u010d\u00edk<\/strong><\/td><td>14 mg<\/td><\/tr><tr><td>Bielkoviny<\/td><td>0,98 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>229 mg<\/td><\/tr><tr><td>Tuky<\/td><td>0,18 g<\/td><td><\/td><td><\/td><\/tr><tr><td>Vl\u00e1knina<\/td><td>3 g<\/td><td><\/td><td><\/td><\/tr><tr><td>Voda<\/td><td>92,3 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ako vyu\u017ei\u0165 bakla\u017e\u00e1n v kuchyni?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nakr\u00e1jajte ho na kolieska a dajte zapiec\u0165 s potravinami pod\u013ea chuti.<\/li>\n\n\n\n<li>Pozd\u013a\u017ene ho prekrojte na polovicu, napl\u0148te napr. mlet\u00fdm m\u00e4som \u010di potravinami pod\u013ea preferenci\u00ed a dajte zapiec\u0165.&nbsp;<\/li>\n\n\n\n<li>Pou\u017eite ho ako dusen\u00fa alebo pe\u010den\u00fa zeleninov\u00fa pr\u00edlohu.<\/li>\n\n\n\n<li>Je dobr\u00fd aj ako s\u00fa\u010das\u0165 zapekan\u00fdch cestov\u00edn alebo lasagn\u00ed.<\/li>\n\n\n\n<li>Pridajte ho do le\u010da, om\u00e1\u010dky na <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Cestoviny\/\" class=\"ek-link\">cestoviny <\/a>alebo rizota.<\/li>\n\n\n\n<li>Urobte z neho dip alebo n\u00e1tierku.<\/li>\n<\/ul>\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=\"Mozeme_cerstvu_zeleninu_nahradit_mrazenou\"><\/span>M\u00f4\u017eeme \u010derstv\u00fa zeleninu nahradi\u0165 mrazenou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie v\u017edy m\u00e1me po ruke \u010derstv\u00fa zeleninu, pr\u00edpadne nem\u00e1me \u010das na jej pr\u00edpravu. V takom pr\u00edpade je najjednoduch\u0161ie vytiahnu\u0165 z mrazni\u010dky t\u00fa <strong>mrazen\u00fa<\/strong>. A je to v poriadku, preto\u017ee mrazen\u00e1 zelenina <strong>nie je menej kvalitn\u00e1 ako \u010derstv\u00e1<\/strong>. Nemus\u00edte sa b\u00e1\u0165, \u017ee by zmrazen\u00edm vznikla hmota bez vitam\u00ednov. Pr\u00e1ve naopak, mrazen\u00e1 zelenina si ich uchov\u00e1va v pomerne vysok\u00fdch mno\u017estv\u00e1ch, preto\u017ee k zmrazeniu doch\u00e1dza v \u0161t\u00e1diu, kedy je zelenina najviac zrel\u00e1 a m\u00e1 najvy\u0161\u0161\u00ed obsah \u017eiv\u00edn. Viac o tejto t\u00e9me sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/je-cerstve-ovocie-a-zelenina-zdravsie-ako-mrazene-alebo-konzervovane\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Je \u010derstv\u00e9 ovocie a zelenina zdrav\u0161ie ako mrazen\u00e9 alebo konzervovan\u00e9?<\/strong><\/a><strong>&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=\"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>Zelenina by ur\u010dite mala by\u0165 s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho zdrav\u00e9ho jed\u00e1lni\u010dka. Obsahuje nespo\u010detn\u00e9 mno\u017estvo \u017eiv\u00edn, ktor\u00e9 maj\u00fa mnoho <strong>zdravotn\u00fdch benefitov<\/strong>. Je to zmes l\u00e1tok s pozit\u00edvnymi \u00fa\u010dinkami na imunitu, srdcovo-cievny syst\u00e9m, zrak, ko\u017eu, tr\u00e1venie, fyzick\u00fa v\u00fdkonnos\u0165 a ve\u013ea \u010fal\u0161\u00edch. Aby ste zo zeleniny vy\u0165a\u017eili \u010do najviac, denne konzumujte odpor\u00fa\u010dan\u00fdch<strong> 400 g<\/strong> a druhy zeleniny ide\u00e1lne <strong>striedajte<\/strong>, aby bol v\u00e1\u0161 v\u00fdber \u010do <strong>najpestrej\u0161\u00ed<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a obohatil va\u0161e vedomosti, pokojne ho zdie\u013eajte aj medzi va\u0161ich zn\u00e1mych, aby sa aj oni dozvedeli o TOP benefitoch zeleniny, ktor\u00e9 maj\u00fa vplyv na na\u0161e zdravie.<\/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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zelenina patr\u00ed k mimoriadne d\u00f4le\u017eit\u00fdm potravin\u00e1m s obsahom vitam\u00ednov a r\u00f4znych nepostr\u00e1date\u013en\u00fdch \u017eiv\u00edn. Ako v\u00e1m jednotliv\u00e9 druhy zeleniny m\u00f4\u017eu pom\u00f4c\u0165 zlep\u0161i\u0165 zdravie sa dozviete v dne\u0161nom \u010dl\u00e1nku. <\/p>\n","protected":false},"author":156,"featured_media":387512,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6133,6134,6069,6122],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-387509","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-mineraly","9":"tag-vitaminy","10":"tag-zdravie","11":"tag-zelenina","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>TOP benefity zeleniny, ktor\u00e9 zmenia poh\u013ead na stravovanie - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zelenina patr\u00ed k mimoriadne d\u00f4le\u017eit\u00fdm potravin\u00e1m, ktor\u00e9 netreba ignorova\u0165. 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