{"id":387981,"date":"2022-08-10T09:00:00","date_gmt":"2022-08-10T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=387981"},"modified":"2026-04-16T08:30:10","modified_gmt":"2026-04-16T06:30:10","slug":"20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/","title":{"rendered":"Potraviny, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku"},"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.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/#Proc_jsou_bilkoviny_tak_dulezite_a_kolik_jich_potrebujeme\" title=\"Pro\u010d jsou b\u00edlkoviny tak d\u016fle\u017eit\u00e9 a kolik jich pot\u0159ebujeme?&nbsp;\">Pro\u010d jsou b\u00edlkoviny tak d\u016fle\u017eit\u00e9 a kolik jich pot\u0159ebujeme?&nbsp;<\/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.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/#Nejlepsi_potraviny_s_vysokym_obsahem_bilkovin_ktere_snadno_zapadnou_do_vaseho_jidelnicku\" title=\"Nejlep\u0161\u00ed potraviny s vysok\u00fdm obsahem b\u00edlkovin, kter\u00e9 snadno zapadnou do va\u0161eho j\u00eddeln\u00ed\u010dku\">Nejlep\u0161\u00ed potraviny s vysok\u00fdm obsahem b\u00edlkovin, kter\u00e9 snadno zapadnou do va\u0161eho j\u00eddeln\u00ed\u010dku<\/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.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/#Bonusovy_tip_Snacky_nabite_bilkovinami\" title=\"Bonusov\u00fd tip: Snacky nabit\u00e9 b\u00edlkovinami\">Bonusov\u00fd tip: Snacky nabit\u00e9 b\u00edlkovinami<\/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.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Mezi <strong>17 nejlep\u0161\u00edch potravin s vysok\u00fdm pod\u00edlem b\u00edlkovin<\/strong> na 100 g pat\u0159\u00ed ku\u0159ec\u00ed prsa (<strong>23 g<\/strong>), hov\u011bz\u00ed maso (<strong>21 g<\/strong>), tu\u0148\u00e1k (<strong>23 g<\/strong>), vejce (<strong>12,5 g<\/strong>), tvaroh (<strong>10\u201312 g<\/strong>) a syrov\u00e1tkov\u00fd protein (<strong>70\u201390 %<\/strong> b\u00edlkovin). Hov\u011bz\u00ed maso je nav\u00edc zdrojem hemov\u00e9ho \u017eeleza, kter\u00e9 je l\u00e9pe vst\u0159ebateln\u00e9 ne\u017e nehemov\u00e9 \u017eelezo z rostlinn\u00fdch potravin. Tvaroh obsahuje kaseinov\u00e9 b\u00edlkoviny s pomal\u00fdm uvol\u0148ov\u00e1n\u00edm, kter\u00e9 jsou vhodn\u00e9 zejm\u00e9na p\u0159ed span\u00edm. Kvalitn\u00edmi bezlepkov\u00fdmi rostlinn\u00fdmi zdroji b\u00edlkovin <strong>pro vegany<\/strong> jsou \u010do\u010dka (<strong>24 g<\/strong>), lah\u016fdkov\u00e9 dro\u017ed\u00ed (<strong>49 g<\/strong>), tofu (<strong>7\u201316 g<\/strong>) a quinoa (<strong>14 g<\/strong>). Spirulina m\u00e1 a\u017e <strong>57,5 g b\u00edlkovin na 100 g,<\/strong> ale jej\u00ed doporu\u010den\u00e1 denn\u00ed d\u00e1vka nep\u0159esahuje <strong>10 g<\/strong>. Rostlinn\u00e9 zdroje maj\u00ed typicky m\u00e9n\u011b p\u0159\u00edzniv\u00e9 aminokyselinov\u00e9 spektrum ne\u017e \u017eivo\u010di\u0161n\u00e9, proto je vhodn\u00e9 lu\u0161t\u011bniny kombinovat s obilninami.<\/p>\n\n\n\n<p>Doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem b\u00edlkovin se pohybuje v rozmez\u00ed <strong>0,8\u20132 g na kg t\u011blesn\u00e9 hmotnosti<\/strong>, pro <strong>70kg<\/strong> \u010dlov\u011bka jde o <strong>56\u2013140 g<\/strong> podle v\u011bku, zdravotn\u00edho stavu a objemu fyzick\u00e9 aktivity. B\u00edlkoviny jsou nezbytn\u00e9 pro r\u016fst a udr\u017een\u00ed sval\u016f, tvorbu enzym\u016f, hormon\u016f a imunitn\u00edch l\u00e1tek. Podporuj\u00ed tak\u00e9 regeneraci a pom\u00e1haj\u00ed zrychlit metabolismus. Horn\u00ed hranici p\u0159\u00edjmu vyu\u017e\u00edvaj\u00ed aktivn\u00ed silov\u00ed sportovci b\u011bhem hubnut\u00ed v diet\u011b a r\u00fdsov\u00e1n\u00ed, spodn\u00ed hranice odpov\u00edd\u00e1 sedav\u00e9mu \u017eivotn\u00edmu stylu.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asi nikdo u\u017e nepochybuje o tom, \u017ee b\u00edlkoviny jsou d\u016fle\u017eitou sou\u010d\u00e1st\u00ed na\u0161eho j\u00eddeln\u00ed\u010dku. Ne v\u017edy je v\u0161ak jejich dopln\u011bn\u00ed jednoduch\u00e9. Mnoho lid\u00ed t\u0159eba je\u0161t\u011b t\u00e1pe v tom, kter\u00e9 zdroje jsou nejlep\u0161\u00ed a kde vlastn\u011b ty popul\u00e1rn\u00ed proteiny najdou. P\u0159ipravili jsme proto seznam <strong>potravin, kter\u00e9 jsou doslova nabit\u00e9 b\u00edlkovinami. <\/strong>N\u011bkter\u00e9 byste mezi nimi mo\u017en\u00e1 v\u016fbec ne\u010dekali.&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=\"Proc_jsou_bilkoviny_tak_dulezite_a_kolik_jich_potrebujeme\"><\/span>Pro\u010d jsou b\u00edlkoviny tak d\u016fle\u017eit\u00e9 a kolik jich pot\u0159ebujeme?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00edlkoviny jsou jednou ze t\u0159\u00ed z\u00e1kladn\u00edch makro\u017eivin, kter\u00e9 pot\u0159ebujeme pro spr\u00e1vnou funkci organismu. Pat\u0159\u00ed mezi esenci\u00e1ln\u00ed l\u00e1tky, bez kter\u00fdch se na\u0161e t\u011blo neobejde. Nejde jen o <strong>zdrav\u00ed kost\u00ed, r\u016fst a udr\u017een\u00ed sval\u016f \u010di hubnut\u00ed.<\/strong> Jsou tak\u00e9 sou\u010d\u00e1st\u00ed enzym\u016f, hormon\u016f, genetick\u00fdch struktur a obrann\u00fdch slo\u017eek, mezi kter\u00e9 pat\u0159\u00ed t\u0159eba b\u00edl\u00e9 krvinky. B\u00edlkoviny jsou proto nezbytn\u00e9 i pro n\u00e1\u0161 imunitn\u00ed syst\u00e9m. Stejn\u011b tak n\u00e1m ov\u0161em mohou pomoci <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zrychlit-metabolismus-a-spalovat-vice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zrychlit metabolismus<\/strong><\/a><strong> a podpo\u0159it regeneraci.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jejich p\u0159\u00edjem by se m\u011bl podle obecn\u00e9ho doporu\u010den\u00ed pohybovat v rozmez\u00ed <strong>0,8\u20132 g b\u00edlkovin na kilogram TH<\/strong> (t\u011blesn\u00e9 hmotnosti), v z\u00e1vislosti na v\u011bku, zdravotn\u00edm stavu a objemu fyzick\u00e9 aktivity. Pro 70kg \u010dlov\u011bka je to tedy 56\u2013140 g. Horn\u00edho intervalu by se mohl dr\u017eet nap\u0159\u00edklad aktivn\u00ed silov\u00fd sportovec, kter\u00fd je v diet\u011b a chce ochr\u00e1nit svalovou hmotu p\u0159ed sp\u00e1len\u00edm na energii nebo by r\u00e1d n\u011bjak\u00e9 svaly nabral. Spodn\u00ed hranice je pak sp\u00ed\u0161e pro lidi, kte\u0159\u00ed \u017eij\u00ed sedav\u00fdm \u017eivotn\u00edm stylem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abychom dok\u00e1zali p\u0159ijmout dostate\u010dn\u00e9 mno\u017estv\u00ed protein\u016f, je pot\u0159eba m\u00edt pravideln\u011b v j\u00eddeln\u00ed\u010dku potraviny bohat\u00e9 na b\u00edlkoviny. V \u010dl\u00e1nku se tedy zam\u011b\u0159\u00edme na jejich <strong>dob\u0159e dostupn\u00e9 zdroje, <\/strong>kter\u00e9 m\u016f\u017eete snadno zakomponovat do sv\u00fdch j\u00eddel. U ka\u017ed\u00e9ho z nich se bl\u00ed\u017ee sezn\u00e1m\u00edme s p\u0159ibli\u017en\u00fdmi nutri\u010dn\u00edmi hodnotami, obsahem prosp\u011b\u0161n\u00fdch l\u00e1tek a tak\u00e9 porad\u00edme, co si z nich m\u016f\u017eete v kuchyni p\u0159ipravit.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Nejlepsi_potraviny_s_vysokym_obsahem_bilkovin_ktere_snadno_zapadnou_do_vaseho_jidelnicku\"><\/span>Nejlep\u0161\u00ed potraviny s vysok\u00fdm obsahem b\u00edlkovin, kter\u00e9 snadno zapadnou do va\u0161eho j\u00eddeln\u00ed\u010dku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#proteiny\">PROTEINY<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#arasidy\">Ara\u0161\u00eddy&nbsp;<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#kureci-maso\">Ku\u0159ec\u00ed maso<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#hovezi-maso\">Hov\u011bz\u00ed maso<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#veprove-maso\">Vep\u0159ov\u00e9 maso<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#mandle\">Mandle<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#cocka\">\u010co\u010dka<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#tunak\">Tu\u0148\u00e1k<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#dynova-seminka\">D\u00fd\u0148ov\u00e1 sem\u00ednka<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#tofu\">Tofu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#ovesne-vlocky\">Ovesn\u00e9 vlo\u010dky<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#quinoa\">Quinoa&nbsp;<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#tvaroh\">TVAROH<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#spirulina\">Spirulina&nbsp;<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vejce\">Vejce<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#lahudkove-drozdi\">Lah\u016fdkov\u00e9 dro\u017ed\u00ed<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#syr-cottage\">S\u00fdr cottage<\/a><\/div>\n<\/div>\n<\/div>\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=\"proteiny\">1. Proteiny<\/h3>\n\n\n\n<p>Asi v\u00e1s nep\u0159ekvap\u00ed, \u017ee mezi potraviny, kter\u00e9 jsou bohat\u00e9 na b\u00edlkoviny, by se na prvn\u00edch p\u0159\u00ed\u010dk\u00e1ch <strong>um\u00edstil pr\u00e1v\u011b <\/strong><a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>protein<\/strong><\/a><strong>.<\/strong> Ten spad\u00e1 do kategorie funk\u010dn\u00edch potravin, kter\u00e9 maj\u00ed p\u0159\u00edzniv\u00e9 slo\u017een\u00ed a tak\u00e9 pozitivn\u00ed vliv na na\u0161e zdrav\u00ed. Nemus\u00edte se tak b\u00e1t, \u017ee by se jednalo o n\u011bjakou nebezpe\u010dnou l\u00e1tku. Mezi ty nejpopul\u00e1rn\u011bj\u0161\u00ed pat\u0159\u00ed<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>syrov\u00e1tkov\u00e9 (whey) proteiny<\/strong><\/a><strong>,<\/strong> kter\u00e9 se vyr\u00e1b\u00ed z pasterovan\u00e9ho ml\u00e9ka, ve kter\u00e9m se d\u00edky enzym\u016fm odd\u011bl\u00ed syrov\u00e1tka od kaseinu. Ta se pak d\u00e1le zpracov\u00e1v\u00e1, aby n\u00e1m vznikl <strong>kvalitn\u00ed protein s optim\u00e1ln\u00edm pod\u00edlem b\u00edlkovin. <\/strong>Ty zauj\u00edmaj\u00ed p\u0159ibli\u017en\u011b 70\u201390 %. <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>Pro vegany jsou tu pak<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteiny z rostlinn\u00fdch zdroj\u016f,<\/strong><\/a> kter\u00e9 maj\u00ed typicky m\u00e9n\u011b p\u0159\u00edzniv\u00e9 aminokyselinov\u00e9 spektrum. Pat\u0159\u00ed mezi n\u011b nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/sojovy-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>s\u00f3jov\u00fd<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>r\u00fd\u017eov\u00fd<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/konopny-protein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>konopn\u00fd<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/bio-hrachovy-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hrachov\u00fd<\/strong><\/a><strong> \u010di <\/strong><a href=\"https:\/\/gymbeam.cz\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>v\u00edceslo\u017ekov\u00fd rostlinn\u00fd protein<\/strong><\/a><strong>. <\/strong>Je tak jen na v\u00e1s, po kter\u00e9m s\u00e1hnete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkter\u00e9 proteiny jsou nav\u00edc obohaceny o dal\u0161\u00ed popul\u00e1rn\u00ed slo\u017eky. To pak je\u0161t\u011b v\u00edce podtrhuje jejich funk\u010dnost. M\u016f\u017ee j\u00edt nap\u0159\u00edklad o r\u016fzn\u00e9 <strong>vitam\u00edny, miner\u00e1ln\u00ed l\u00e1tky, aminokyseliny, tr\u00e1vic\u00ed enzymy \u010di <\/strong><a href=\"https:\/\/gymbeam.cz\/spalovace-tuku\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spalova\u010de tuk\u016f<\/strong><\/a><strong>. <\/strong>Pokud se chcete o proteinech, jejich p\u016fvodu, zdroj\u00edch a funkc\u00edch dozv\u011bd\u011bt v\u00edce, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-vybrat-spravny-protein-na-hubnuti-nebo-rust-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si vybrat spr\u00e1vn\u00fd protein na hubnut\u00ed nebo r\u016fst sval\u016f?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Syrov\u00e1tkov\u00fd protein, to nejsou jen b\u00edlkoviny, jak konkr\u00e9tn\u011b v\u00e1m m\u016f\u017ee zlep\u0161it \u017eivot, se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/syrovatkovy-protein-a-jeho-vliv-na-rust-svalu-hubnuti-a-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Syrov\u00e1tkov\u00fd protein a jeho vliv na r\u016fst sval\u016f, hubnut\u00ed a zdrav\u00ed<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutri\u010dn\u00ed hodnoty syrov\u00e1tkov\u00e9ho proteinu True Whey:<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky&nbsp;<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/protein-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Syrov\u00e1tkov\u00fd protein True Whey \u2013 p\u0159\u00edchu\u0165 b\u00edl\u00e1 \u010dokol\u00e1da<\/a> (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">396 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\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 proteinem<\/h3>\n\n\n\n<p>Protein nemus\u00edte v\u017edy konzumovat jen ve form\u011b n\u00e1poje, kter\u00fd si p\u0159iprav\u00edte v shakeru. Zkuste ho zakomponovat t\u0159eba do sladk\u00fdch dezert\u016f, kter\u00e9 tak obohat\u00edte o pot\u0159ebn\u00e9 b\u00edlkoviny. Bu\u010fte kreativn\u00ed a zkuste t\u0159eba:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lahodne-tiramisu-s-dokonalou-chuti-a-vysokym-podilem-bilkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lahodn\u00e9 tiramisu&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-bananovy-brownie-se-slusnou-davkou-bilkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ban\u00e1nov\u00e9 brownies&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-nepeceny-kokosovy-kolac-s-poctivou-davkou-bilkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nepe\u010den\u00fd kokosov\u00fd kol\u00e1\u010d&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/3-fitness-smoothies-recepty-cokoladove-jablecno-repove-a-spenatovo-ovocne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lahodn\u00e9 smoothies<\/strong><\/a><\/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.cz\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1124x749.jpg\" alt=\"Kolik b\u00edlkovin obsahuje protein?\" class=\"wp-image-388007\" style=\"width:843px;height:562px\" title=\"Kolik b\u00edlkovin obsahuje protein?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"arasidy\">2. Ara\u0161\u00eddy<\/h3>\n\n\n\n<p>Pokud si r\u00e1di u televize pochutn\u00e1te na n\u011b\u010dem dobr\u00e9m, jist\u011b v\u00e1s pot\u011b\u0161\u00ed a mile p\u0159ekvap\u00ed i <a href=\"https:\/\/gymbeam.cz\/arasidy-neprazene.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddy<\/a>. Ty toti\u017e pat\u0159\u00ed mezi potraviny s vysok\u00fdm pod\u00edlem b\u00edlkovin a zdrav\u00fdch tuk\u016f. Krom\u011b toho se mohou pochlubit tak\u00e9 slu\u0161n\u00fdm obsahem prosp\u011b\u0161n\u00fdch l\u00e1tek a mikro\u017eivin, jako je nap\u0159\u00edklad <strong>ho\u0159\u010d\u00edk, vitam\u00edn B3 (niacin), m\u011b\u010f, kyselina olejov\u00e1, resveratrol, kyselina fenolov\u00e1 \u010di flavonoidy. <\/strong>D\u00edky sv\u00e9mu unik\u00e1tn\u00edmu slo\u017een\u00ed tak m\u016f\u017eou m\u00edt ara\u0161\u00eddy vliv na na\u0161e kardiovaskul\u00e1rn\u00ed zdrav\u00ed, sn\u00ed\u017een\u00ed cholesterolu \u010di rizika vzniku cukrovky 2. typu. Z t\u011bchto benefit\u016f m\u016f\u017eete t\u011b\u017eit i d\u00edky<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ara\u0161\u00eddov\u00e9mu m\u00e1slu<\/strong><\/a><strong>.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[22\u201324]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V obou p\u0159\u00edpadech si ov\u0161em dejte pozor na vysok\u00fd obsah energie. Stejn\u011b tak si p\u0159edev\u0161\u00edm u ara\u0161\u00eddov\u00e9ho m\u00e1sla hl\u00eddejte i celkov\u00e9 slo\u017een\u00ed, aby obsahovalo <strong>co nejm\u00e9n\u011b slo\u017eek.<\/strong> Ide\u00e1ln\u00ed je nap\u0159\u00edklad <strong>100% ara\u0161\u00eddov\u00e9 m\u00e1slo, <\/strong>kter\u00e9 obsahuje pouze ara\u0161\u00eddy a nic v\u00edc. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1s k \u010dast\u011bj\u0161\u00edmu jeden\u00ed ara\u0161\u00edd\u016f p\u0159esv\u011bd\u010d\u00ed i fakt, \u017ee u\u017e pouhou jednou hrst\u00ed (cca 28 g) spln\u00edte zhruba \u010dtvrtinu doporu\u010den\u00e9 denn\u00ed d\u00e1vky manganu a p\u0159ibli\u017en\u011b t\u0159etinu vitam\u00ednu B9 (fol\u00e1tu). Jeho vy\u0161\u0161\u00ed p\u0159\u00edjem je d\u016fle\u017eit\u00fd zejm\u00e9na v t\u011bhotenstv\u00ed, proto\u017ee m\u00e1 vliv na r\u016fst z\u00e1rode\u010dn\u00fdch tk\u00e1n\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[19] [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete se o ara\u0161\u00eddech dozv\u011bd\u011bt v\u00edc? Pak by v\u00e1m nem\u011bl uj\u00edt \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/arasidy-vse-co-o-nich-musite-vedet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ara\u0161\u00eddy a v\u0161e, co o nich mus\u00edte v\u011bd\u011bt<\/strong><\/a>.&nbsp;<\/p>\n\n\n\n<p>Jak\u00e9 benefity m\u00e1 ara\u0161\u00eddov\u00e9 m\u00e1slo? To zjist\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/arasidove-maslo-jak-vybrat-to-nejlepsi-a-jaky-vliv-ma-na-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ara\u0161\u00eddov\u00e9 m\u00e1slo: Jak vybrat to nejlep\u0161\u00ed a jak\u00fd vliv m\u00e1 na zdrav\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutri\u010dn\u00ed hodnoty ara\u0161\u00edd\u016f a ara\u0161\u00eddov\u00e9ho m\u00e1sla<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ara\u0161\u00eddy (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">567 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ara\u0161\u00eddov\u00e9 m\u00e1slo (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">596 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,1 g<\/td><\/tr><\/tbody><\/table><\/figure>\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 ara\u0161\u00eddy a ara\u0161\u00eddov\u00fdm m\u00e1slem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/10-arasidove-maslo-fitness-recepty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>flapjacky, muffiny, su\u0161enky, smoothies a dal\u0161\u00ed dobroty<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tvarohova-babovka-s-arasidovym-maslem-a-kakaem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tvarohov\u00e1 b\u00e1bovka s ara\u0161\u00eddov\u00fdm m\u00e1slem a kakaem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-nepecene-tycinky-inspirovane-chuti-legendarniho-snickers\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nepe\u010den\u00e9 ty\u010dinky inspirovan\u00e9 chut\u00ed legend\u00e1rn\u00ed Snickers<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/valentynsky-fitness-recept-nadychany-raw-dortik-s-proteinem-a-arasidovym-maslem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nad\u00fdchan\u00fd dort\u00edk s proteinem a ara\u0161\u00eddov\u00fdm m\u00e1slem<\/strong><\/a><\/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=\"404,5012,8075,28693,54058,59932\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kureci-maso\">3. Ku\u0159ec\u00ed maso<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">Ku\u0159ec\u00ed <\/a>prsa jsou zlat\u00fdm gr\u00e1lem ka\u017ed\u00e9ho fitness\u00e1ka. Jedn\u00e1 se toti\u017e o kvalitn\u00ed zdroj b\u00edlkovin s minimem tuku. Nav\u00edc jsou bez sacharid\u016f, ale py\u0161n\u00ed se<strong> obsahem prosp\u011b\u0161n\u00fdch l\u00e1tek,<\/strong> jako je vitam\u00edn B3 (niacin), selen a fosfor. D\u00edky sv\u00fdm vlastnostem<strong> <\/strong>jsou tak ide\u00e1ln\u00ed potravinou p\u0159i hubnut\u00ed, a to dokonce i v z\u00e1v\u011bre\u010dn\u00e9 f\u00e1zi p\u0159edz\u00e1vodn\u00ed diety. Pokud si potrp\u00edme na chu\u0165 a kvalitu, je ide\u00e1ln\u00ed vyb\u00edrat maso z welfare chov\u016f. U n\u011bj toti\u017e <strong>zn\u00e1me p\u016fvod a podm\u00ednky, <\/strong>ve kter\u00fdch zv\u00ed\u0159e vyr\u016fstalo. Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, \u017ee maso BIO ku\u0159at \u010di ku\u0159at z voln\u00fdch chov\u016f m\u00e1 i o n\u011bco v\u00edce b\u00edlkovin (cca 2 g) v\u00edce. Je to zejm\u00e9na proto, \u017ee zv\u00ed\u0159e \u017eije zpravidla d\u00e9le a m\u00e1 i v\u00edce pohybu. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prsa ov\u0161em nejsou jedinou \u010d\u00e1st\u00ed ku\u0159ete, kter\u00e1 je bohat\u00e1 na b\u00edlkoviny. Skv\u011blou volbou jsou i <strong>stehna nebo k\u0159\u00eddla.<\/strong> Ta u\u017e ov\u0161em zpravidla obsahuj\u00ed v\u00edce tuku, a to zejm\u00e9na kv\u016fli k\u016f\u017ei. Pokud chcete pod\u00edl t\u00e9to makro\u017eiviny sn\u00ed\u017eit, je ide\u00e1ln\u00ed ji z masa odstranit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>N\u00e1\u0161 tip:<\/strong> Pokud nem\u00e1te \u010das nebo se v\u00e1m z jin\u00e9ho d\u016fvodu nechce maso p\u0159ipravovat, mohou b\u00fdt skv\u011blou vychyt\u00e1vkou <strong><a href=\"https:\/\/gymbeam.cz\/kureci-prsa-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\"ku\u0159ec\u00ed prsa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ku\u0159ec\u00ed prsa<\/a> v konzerv\u011b,<\/strong> kter\u00e1 se daj\u00ed rovnou j\u00edst.&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\">Nutri\u010dn\u00ed hodnoty ku\u0159ec\u00edch prsou<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ku\u0159ec\u00ed prsa (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">110 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\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 ku\u0159ec\u00edmi prsy<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zapekana-kureci-prsa-v-jogurtove-marinade\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zap\u00e9kan\u00e1 ku\u0159ec\u00ed prsa v jogurtov\u00e9 marin\u00e1d\u011b<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lasagne-s-kurecim-masem-a-ricottou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lasagne s ku\u0159ec\u00edm masem a ricottou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pecena-kureci-prsa-caprese\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pe\u010den\u00e1 ku\u0159ec\u00ed prsa Caprese<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vonave-indicke-kari-s-trhanym-kurecim-masem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vo\u0148av\u00e9 indick\u00e9 kari s trhan\u00fdm ku\u0159ec\u00edm masem<\/strong><\/a><\/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.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1124x749.jpg\" alt=\"Kolik b\u00edlkovin obsahuj\u00ed ku\u0159ec\u00ed prsa?\" class=\"wp-image-388022\" style=\"width:843px;height:562px\" title=\"Kolik b\u00edlkovin obsahuj\u00ed ku\u0159ec\u00ed prsa?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"hovezi-maso\">4. Hov\u011bz\u00ed maso<\/h3>\n\n\n\n<p>Hov\u011bz\u00ed maso je skv\u011bl\u00fdm zdrojem b\u00edlkovin, kter\u00e9 se podle druhu li\u0161\u00ed obsahem tuku a celkov\u00e9 energie. Pokud v\u00e1m jde p\u0159edev\u0161\u00edm o b\u00edlkoviny, je ide\u00e1ln\u00ed s\u00e1hnout sp\u00ed\u0161e po kvalitn\u00edm hov\u011bz\u00edm zadn\u00edm mase \u010di sv\u00ed\u010dkov\u00e9, na kter\u00e9 si s oblibou pochutn\u00e1vaj\u00ed i gurm\u00e1ni. Jej\u00ed nev\u00fdhodou je ov\u0161em vy\u0161\u0161\u00ed cena, kter\u00e1 nemus\u00ed b\u00fdt pro ka\u017ed\u00e9ho dostupn\u00e1. M\u00e9n\u011b vhodn\u00e1 a tu\u010dn\u011bj\u0161\u00ed je pak t\u0159eba kli\u017eka, pupek \u010di bok.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hov\u011bz\u00ed maso je krom\u011b b\u00edlkovin tak\u00e9 <strong>skv\u011bl\u00fdm zdrojem hemov\u00e9ho \u017eeleza.<\/strong> To je toti\u017e l\u00e9pe vst\u0159ebateln\u00e9 ne\u017e nehemov\u00e9, kter\u00e9 typicky najdeme v rostlinn\u00fdch potravin\u00e1ch. Pokud tedy chcete doplnit tuto miner\u00e1ln\u00ed l\u00e1tku a nepat\u0159\u00edte mezi vegany, bude pr\u00e1v\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/hovezi-maso\/\" class=\"ek-link\">hov\u011bz\u00ed maso<\/a> skv\u011blou volbou. Nedostatek \u017eeleza by pak mohl <strong>v\u00e9st a\u017e k an\u00e9mii neboli chudokrevnosti,<\/strong> kter\u00e1 se nej\u010dast\u011bji projevuje zv\u00fd\u0161enou \u00fanavou, \u0161patn\u00fdm d\u00fdch\u00e1n\u00edm nebo bledost\u00ed k\u016f\u017ee. Na jej\u00ed vznik jsou n\u00e1chyln\u011bj\u0161\u00ed \u017eeny, jeliko\u017e \u017eelezo ka\u017ed\u00fd m\u011bs\u00edc ztr\u00e1cej\u00ed z organismu prost\u0159ednictv\u00edm menstruace. Krom\u011b \u017eeleza najdeme ov\u0161em v hov\u011bz\u00edm mase tak\u00e9 dal\u0161\u00ed mikro\u017eiviny, jako je <strong>vitam\u00edn B12 (kobalamin), zinek, selen \u010di vitam\u00edn B3 (niacin).<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutri\u010dn\u00ed hodnoty hov\u011bz\u00ed sv\u00ed\u010dkov\u00e9<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky&nbsp;<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Hov\u011bz\u00ed sv\u00ed\u010dkov\u00e1 (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\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 hov\u011bz\u00edm masem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pecene-bataty-plnene-hovezim-masem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pe\u010den\u00e9 bat\u00e1ty pln\u011bn\u00e9 hov\u011bz\u00edm masem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-stavnate-hovezi-burrito-s-quinoou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0161\u0165avnat\u00e9 hov\u011bz\u00ed burrito s quinoou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tradicni-mexicke-chilli-con-carne-s-ryzi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tradi\u010dn\u00ed mexick\u00e9 chilli con carne s r\u00fd\u017e\u00ed<\/strong><\/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=\"veprove-maso\">5. Vep\u0159ov\u00e9 maso<\/h3>\n\n\n\n<p>I vep\u0159ov\u00e9 maso je skv\u011bl\u00fdm zdrojem b\u00edlkovin a dal\u0161\u00edch mikronutrient\u016f. Mezi n\u011b pat\u0159\u00ed nap\u0159\u00edklad <strong>vitam\u00edn B1 <\/strong>(thiamin),<strong> selen, zinek, vitam\u00edn B6 (pyridoxin) a B12 (kobalamin). <\/strong>Nev\u00fdhodou je ov\u0161em \u010dasto jeho vy\u0161\u0161\u00ed pod\u00edl tuku. Zejm\u00e9na u tohoto typu masa je tak\u00e9 d\u016fle\u017eit\u00e9 hled\u011bt na kvalitu, slo\u017een\u00ed a vyb\u00edrat ide\u00e1ln\u011b libov\u00e9 kusy, u kter\u00fdch je pod\u00edl t\u00e9to makro\u017eiviny ni\u017e\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skv\u011blou volbou je tak nap\u0159\u00edklad vep\u0159ov\u00e1 panenka, k\u00fdta nebo pe\u010den\u011b. Tu\u010dn\u011bj\u0161\u00ed je pak t\u0159eba vep\u0159ov\u00e1 krkovice. Zaj\u00edmavost\u00ed je i fakt, \u017ee 150g porc\u00ed vep\u0159ov\u00e9 panenky dopln\u00edte cel\u00e9 pot\u0159ebn\u00e9 denn\u00ed mno\u017estv\u00ed vitam\u00ednu B3. Ten se v t\u011ble pod\u00edl\u00ed na spr\u00e1vn\u00e9m fungov\u00e1n\u00ed psychiky, nervov\u00e9ho syst\u00e9mu a tak\u00e9 pom\u00e1h\u00e1 sn\u00ed\u017eit \u00fanavu i vy\u010derp\u00e1n\u00ed.<span style=\"color:#ff6600\" class=\"tadv-color\"> [19] [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\">Nutri\u010dn\u00ed hodnoty vep\u0159ov\u00e9 panenky&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky&nbsp;<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Vep\u0159ov\u00e1 panenka \u2013 libov\u00e1 (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\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 vep\u0159ov\u00fdm masem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pl\u00e1tky vep\u0159ov\u00e9ho masa m\u016f\u017eete grilovat, p\u00e9ct, dusit i restovat<\/li>\n\n\n\n<li>v mlet\u00e9 form\u011b se d\u00e1 pou\u017e\u00edt na p\u0159\u00edpravu masov\u00fdch sm\u011bs\u00ed nebo pe\u010den\u00e9 sekan\u00e9<\/li>\n\n\n\n<li>skv\u011ble chutn\u00e1 i v kombinaci <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">se zeleninou<\/a>, m\u016f\u017eete je spole\u010dn\u011b t\u0159eba zap\u00e9kat<\/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=\"mandle\">6. Mandle<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/mandle-raw1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mandle<\/strong><\/a><strong> <\/strong>u\u017e na rozd\u00edl od ara\u0161\u00edd\u016f opravdu pat\u0159\u00ed mezi o\u0159echy. To, \u017ee obsahuj\u00ed slu\u0161n\u00e9 mno\u017estv\u00ed b\u00edlkovin, byste do nich mo\u017en\u00e1 ani ne\u0159ekli. Typick\u00fd je pro n\u011b p\u0159edev\u0161\u00edm vysok\u00fd <strong>pod\u00edl zdrav\u00fdch tuk\u016f. <\/strong>Ani s t\u011bmi bychom to ov\u0161em nem\u011bli p\u0159eh\u00e1n\u011bt, a tak je ide\u00e1ln\u00ed d\u00e1t si nap\u0159\u00edklad hrstku, a ne cel\u00e9 balen\u00ed. Krom\u011b toho jsou ov\u0161em<strong> zdrojem b\u00edlkovin a z\u00edskaj\u00ed si v\u00e1s tak\u00e9 sv\u00fdm vysok\u00fdm obsahem vl\u00e1kniny,<\/strong> kter\u00e1 je d\u016fle\u017eit\u00e1 pro zdrav\u00e9 tr\u00e1ven\u00ed. Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed tak\u00e9 fakt, \u017ee mandle jsou u\u017e od dob starov\u011bk\u00fdch \u0158\u00edman\u016f spojov\u00e1ny s plodnost\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jsou v\u0161ak tak\u00e9 bohat\u00e9 na ho\u0159\u010d\u00edk, drasl\u00edk, mangan, vitam\u00edn E a dal\u0161\u00ed mikro\u017eiviny. Ani u mandl\u00ed nen\u00ed pot\u0159eba konzumovat jen samotn\u00e9 o\u0159echy. Vychutnat si je m\u016f\u017eete i ve form\u011b <strong>jemn\u00e9ho m\u00e1sla,<\/strong> kter\u00e9 se skv\u011ble hod\u00ed do ka\u0161\u00ed i dezert\u016f. A pokud nepat\u0159\u00edte mezi fanou\u0161ky mandl\u00ed, m\u016f\u017eete d\u00e1t \u0161anci i jin\u00fdm o\u0159ech\u016fm. Co takhle zkusit<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/pistacie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pist\u00e1cie<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/liskove-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>l\u00edskov\u00e9<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/vlasske-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vla\u0161sk\u00e9<\/strong><\/a><strong> \u010di <\/strong><a href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ke\u0161u o\u0159echy<\/strong><\/a><strong>?<\/strong> I ty si m\u016f\u017eete vychutnat ve form\u011b<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lahodn\u00fdch kr\u00e9mov\u00fdch m\u00e1sel<\/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<p>Pokud se chcete o mandl\u00edch dozv\u011bd\u011bt v\u00edce informac\u00ed, pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/mandle-vse-co-potrebujete-vedet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mandle: V\u0161e, co o nich pot\u0159ebujete v\u011bd\u011bt.<\/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<h3 class=\"wp-block-heading\">Nutri\u010dn\u00ed hodnoty mandl\u00ed<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Mandle (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">575 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><\/figure>\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 mandlemi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kokosove-proteinove-kulicky-s-mandli-jako-raffaello\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kokosov\u00e9 proteinov\u00e9 kuli\u010dky s mandl\u00ed jako Raffaello<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-veganske-mandlove-susenky-s-kousky-cokolady\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vegansk\u00e9 mandlov\u00e9 su\u0161enky s kousky \u010dokol\u00e1dy<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vanocni-mandlove-susenky-s-cokoladou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>v\u00e1no\u010dn\u00ed mandlov\u00e9 su\u0161enky s \u010dokol\u00e1dou<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky.png\" alt=\"Kolik b\u00edlkovin obsahuj\u00ed mandle?\" class=\"wp-image-388037\" style=\"width:843px;height:562px\" title=\"Kolik b\u00edlkovin obsahuj\u00ed mandle?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cocka\">7. \u010co\u010dka<\/h3>\n\n\n\n<p>\u010co\u010dka pat\u0159\u00ed mezi kvalitn\u00ed i <strong>cenov\u011b dostupn\u00e9 zdroje b\u00edlkovin,<\/strong> na kter\u00e9 se \u010dasto zapom\u00edn\u00e1. Z\u00e1rove\u0148 ale <strong>obsahuje i komplexn\u00ed sacharidy, vl\u00e1kninu, a ni\u017e\u0161\u00ed mno\u017estv\u00ed tuku.<\/strong> D\u00edky tomu je tak ide\u00e1ln\u00edm komplexn\u00edm j\u00eddlem. M\u016f\u017eete ji j\u00edst jako p\u0159\u00edlohu, vyu\u017e\u00edt jako z\u00e1klad j\u00eddla nebo s n\u00ed o\u017eivit zeleninov\u00fd sal\u00e1t. Velkou v\u00fdhodou je, \u017ee si na n\u00ed mohou pochutnat i vegetari\u00e1ni a vegani. Stejn\u011b tak je ov\u0161em bohat\u00e1 na mikro\u017eiviny. Za zm\u00ednku stoj\u00ed nap\u0159\u00edklad jej\u00ed vysok\u00fd obsah vitam\u00ednu B9 (fol\u00e1tu), B1 (thiaminu), m\u011bdi \u010di \u017eeleza.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co\u010dka nen\u00ed v\u0161ak jen jedna. Existuje n\u011bkolik druh\u016f. Ze \u0161koln\u00ed j\u00eddelny budete jist\u011b zn\u00e1t zelenou \u010do\u010dku. Jej\u00ed nev\u00fdhodou ov\u0161em je, \u017ee se va\u0159\u00ed d\u00e9le a mus\u00edme ji dop\u0159edu nam\u00e1\u010det. V t\u011bchto ohledech j\u00ed skv\u011ble konkuruje t\u0159eba loupan\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cervena-cocka\/\" class=\"ek-link\">\u010derven\u00e1 \u010do\u010dka<\/a>, kterou m\u00e1te za chv\u00edli p\u0159ipravenou, je l\u00e9pe straviteln\u00e1 a <strong>nevy\u017eaduje nam\u00e1\u010den\u00ed. <\/strong>Setkat se ov\u0161em m\u016f\u017eete tak\u00e9 s \u010dernou \u010do\u010dkou (beluga), kter\u00e1 vynik\u00e1 svou jemnou o\u0159\u00ed\u0161kovou chut\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud jste je\u0161t\u011b nep\u0159i\u0161li \u010do\u010dce na chu\u0165, m\u016f\u017eete zkusit t\u0159eba \u010do\u010dkov\u00e9 chipsy nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-cockove-testoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u011bstoviny<\/a>, kter\u00e9 vyu\u017eijete jako p\u0159\u00edlohu nebo z\u00e1klad sal\u00e1tu. P\u0159\u00edpadn\u011b m\u016f\u017eete s\u00e1hnout i po jin\u00fdch <a aria-label=\"lu\u0161t\u011bnin\u00e1ch (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bnin\u00e1ch<\/a>, jako jsou nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-fazole-mungo-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fazole<\/a>, hr\u00e1ch, s\u00f3ja \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cizrna\/\" class=\"ek-link\">cizrna<\/a>. I ty jsou <strong>skv\u011bl\u00fdm zdrojem zdrav\u00ed prosp\u011b\u0161n\u00fdch l\u00e1tek,<\/strong> kter\u00e9 podpo\u0159\u00ed spr\u00e1vn\u00e9 fungov\u00e1n\u00ed t\u011bla. Obecn\u011b je skv\u011blou volbou lu\u0161t\u011bniny kombinovat s obilninami, abychom zv\u00fd\u0161ili kvalitu obsa\u017een\u00fdch b\u00edlkovin a p\u0159ibl\u00ed\u017eili se aminokyselinov\u00fdm spektrem k t\u011bm \u017eivo\u010di\u0161n\u00fdm.<\/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\">Nutri\u010dn\u00ed hodnoty \u010do\u010dky<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky&nbsp;<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cerven\u00e1 \u010do\u010dka (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zelen\u00e1 \u010do\u010dka (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">342 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cern\u00e1 \u010do\u010dka (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">328 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><\/tbody><\/table><\/figure>\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 \u010do\u010dkou<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lehky-cockovy-salat-s-pecenou-mrkvi-avokadem-a-syrem-feta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lehk\u00fd \u010do\u010dkov\u00fd sal\u00e1t s pe\u010denou mrkv\u00ed, avok\u00e1dem a s\u00fdrem feta<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremova-cockova-polevka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kr\u00e9mov\u00e1 \u010do\u010dkov\u00e1 pol\u00e9vka<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-spagety-bolognese-na-vegansky-zpusob\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0161pagety Bolognese na vegansk\u00fd zp\u016fsob<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-1124x749.jpg\" alt=\"Kolik b\u00edlkovin obsahuje \u010do\u010dka?\" class=\"wp-image-388052\" style=\"width:843px;height:562px\" title=\"Kolik b\u00edlkovin obsahuje \u010do\u010dka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tunak\">8. Tu\u0148\u00e1k<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tunak\/\" class=\"ek-link\">Tu\u0148\u00e1k <\/a>pat\u0159\u00ed mezi popul\u00e1rn\u00ed mo\u0159sk\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a> s vysok\u00fdm obsahem b\u00edlkovin a zdrav\u00ed prosp\u011b\u0161n\u00fdch <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/omega-3-mastne-kyseliny-konzumujete-jich-dostatek-a-ve-spravnem-pomeru-k-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 mastn\u00fdch kyselin.<\/a> Jejich optim\u00e1ln\u00ed p\u0159\u00edjem je spojen\u00fd nap\u0159\u00edklad se zdrav\u00edm kardiovaskul\u00e1rn\u00edho syst\u00e9mu. Stejn\u011b tak je i skv\u011bl\u00fdm zdrojem vitam\u00ednu B12 (kobalaminu) a vitam\u00ednu D, kter\u00fd je zase d\u016fle\u017eit\u00fd pro zdrav\u00ed kost\u00ed a imunitn\u00ed syst\u00e9m. M\u016f\u017eete ho j\u00edst ve form\u011b lahodn\u00e9ho steaku nebo si p\u0159\u00edpravu usnadnit konzervou<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tunak-v-olivovem-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tu\u0148\u00e1ka v oleji<\/strong><\/a><strong> \u010di <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vlastn\u00ed \u0161\u0165\u00e1v\u011b<\/strong><\/a><strong>. <\/strong>M\u016f\u017eete ho p\u0159idat t\u0159eba do sal\u00e1t\u016f nebo z n\u011bj ud\u011blat<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakova-pomazanka-s-vejci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lahodnou pomaz\u00e1nku<\/strong><\/a><strong>. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tu\u0148\u00e1k ov\u0161em nen\u00ed jedinou lahodnou rybou, kter\u00e1 je bohat\u00e1 na b\u00edlkoviny, prosp\u011b\u0161n\u00e9 l\u00e1tky a zdrav\u00e9 tuky. Skv\u011blou volbou m\u016f\u017ee b\u00fdt tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/losos-cs\/\" class=\"ek-link\">losos<\/a>, pstruh, krevety, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sardinky-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinky<\/a> a dal\u0161\u00ed men\u0161\u00ed druhy ryb, kter\u00e9 zpravidla obsahuj\u00ed daleko m\u00e9n\u011b rtuti ve srovn\u00e1n\u00ed s t\u011bmi v\u011bt\u0161\u00edmi, jako je t\u0159eba \u017eralok. S\u00e1hnout m\u016f\u017eete ov\u0161em tak\u00e9 po mo\u0159sk\u00fdch plodech.&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\">Nutri\u010dn\u00ed hodnoty tu\u0148\u00e1ka<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky&nbsp;<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tu\u0148\u00e1k steak (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">137 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Konzerva tu\u0148\u00e1ka v oleji<\/td><td class=\"has-text-align-center\" data-align=\"center\">167 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Konzerva tu\u0148\u00e1ka ve vlastn\u00ed \u0161\u0165\u00e1v\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\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 tu\u0148\u00e1kem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-poke-bowl-s-ryzi-a-tunakem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pok\u00e9 bowl s r\u00fd\u017e\u00ed a tu\u0148\u00e1kem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakove-muffiny-nabite-bilkovinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tu\u0148\u00e1kov\u00e9 muffiny nabit\u00e9 b\u00edlkovinami<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakova-pomazanka-s-vejci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tu\u0148\u00e1kov\u00e1 pomaz\u00e1nka s vejci<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-fazolovy-salat-s-tunakem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fazolov\u00fd sal\u00e1t s tu\u0148\u00e1kem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakovy-wrap-s-avokadovym-dipem-a-zeleninou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tu\u0148\u00e1kov\u00fd wrap s avok\u00e1dov\u00fdm dipem a zeleninou<\/strong><\/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=\"dynova-seminka\">9. D\u00fd\u0148ov\u00e1 sem\u00ednka<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-dynova-seminka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">D\u00fd\u0148ov\u00e1 sem\u00ednka<\/a> jsou dal\u0161\u00ed potravinou, u kter\u00e9 byste \u010dekali sp\u00ed\u0161e vysok\u00fd obsah tuku, a ne b\u00edlkovin. Oboj\u00ed je ov\u0161em spr\u00e1vn\u011b. Jsou toti\u017e bohat\u00e1 na <strong>prosp\u011b\u0161n\u00e9 omega-3 mastn\u00e9 kyseliny,<\/strong> ale obsahuj\u00ed tak\u00e9 mangan, fosfor \u010di ho\u0159\u010d\u00edk. D\u00edky n\u011bmu maj\u00ed vliv na spr\u00e1vn\u00e9 fungov\u00e1n\u00ed sval\u016f, nervov\u00e9 soustavy i psychiky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho vynikaj\u00ed i <strong>vysok\u00fdm obsahem zm\u00edn\u011bn\u00fdch b\u00edlkovin a vl\u00e1kniny. <\/strong>Jsou tak skv\u011blou potravinou, kter\u00e1 by v j\u00eddeln\u00ed\u010dku rozhodn\u011b nem\u011bla chyb\u011bt. D\u00fd\u0148ov\u00e1 sem\u00ednka ov\u0161em nejsou jedin\u00e1 s v\u00fdborn\u00fdmi nutri\u010dn\u00edmi vlastnostmi a <strong>zaj\u00edmav\u00fdm obsahem b\u00edlkovin.<\/strong> Skv\u011blou volbou jsou v tomto ohledu t\u0159eba tak\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-konopna-seminka-loupana-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">konopn\u00e1 sem\u00ednka<\/a>, kter\u00e1 se hod\u00ed zejm\u00e9na do <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/smoothie-cs\/\" class=\"ek-link\">smoothies<\/a>.&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\">Nutri\u010dn\u00ed hodnoty d\u00fd\u0148ov\u00fdch sem\u00ednek<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">D\u00fd\u0148ov\u00e1 sem\u00ednka (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">559 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><\/tbody><\/table><\/figure>\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 d\u00fd\u0148ov\u00fdmi sem\u00ednky<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-mrkvovy-chleb-s-dynovymi-seminky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mrkvov\u00fd chl\u00e9b s d\u00fd\u0148ov\u00fdmi sem\u00ednky<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremova-cockova-polevka-s-dynovymi-seminky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kr\u00e9mov\u00e1 \u010do\u010dkov\u00e1 pol\u00e9vka s d\u00fd\u0148ov\u00fdmi sem\u00ednky<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka.png\" alt=\"Kolik b\u00edlkovin obsahuje \u010do\u010dka?\" class=\"wp-image-388068\" style=\"width:843px;height:562px\" title=\"Kolik b\u00edlkovin obsahuj\u00ed d\u00fd\u0148ov\u00e1 sem\u00ednka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tofu\">10. Tofu<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a> je jedn\u00edm z <strong>nejpopul\u00e1rn\u011bj\u0161\u00edch a nejkvalitn\u011bj\u0161\u00edch zdroj\u016f rostlinn\u00fdch b\u00edlkovin.<\/strong> Vyr\u00e1b\u00ed se ze s\u00f3jov\u00fdch bob\u016f a m\u00e1 vysok\u00fd obsah v\u00e1pn\u00edku, manganu, m\u011bdi a selenu, kter\u00fd m\u00e1 vliv nap\u0159\u00edklad na fungov\u00e1n\u00ed imunity \u010di udr\u017een\u00ed zdrav\u00fdch vlas\u016f a neht\u016f. <strong>S\u00f3ja, ze kter\u00e9 se tofu vyr\u00e1b\u00ed, <\/strong>m\u016f\u017ee m\u00edt ov\u0161em tak\u00e9 dobr\u00fd vliv na na\u0161e zdrav\u00ed. Konkr\u00e9tn\u011b se spojuje nap\u0159\u00edklad s pozitivn\u00edm p\u016fsoben\u00edm na kardiovaskul\u00e1rn\u00ed syst\u00e9m a mo\u017en\u00fdm sn\u00ed\u017een\u00edm hladiny \u201e\u0161patn\u00e9ho\u201d (LDL) cholesterolu. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energetick\u00e1 hodnota se u <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tofu-cs\/\" class=\"ek-link\">tofu <\/a>m\u016f\u017ee podle typu v\u00fdrazn\u011b m\u011bnit. Pokud je v n\u00e1levu, m\u00e1 zpravidla vy\u0161\u0161\u00ed pod\u00edl vody, a naopak ni\u017e\u0161\u00ed energetickou hodnotu. \u010cast\u011bji se ale nejsp\u00ed\u0161 setk\u00e1te s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vakuovan\u00fdm tofu<\/strong><\/a><strong> <\/strong>bez n\u00e1levu, kter\u00e9 m\u00e1 vy\u0161\u0161\u00ed energetickou hodnotu i obsah b\u00edlkovin. V\u00fdsledn\u00fd obsah protein\u016f a dal\u0161\u00edch \u017eivin tedy jednodu\u0161e z\u00e1vis\u00ed na pod\u00edlu vody a nutri\u010dn\u00edch vlastnostech s\u00f3jov\u00fdch bob\u016f. Tofu ov\u0161em nen\u00ed jedinou popul\u00e1rn\u00ed rostlinnou b\u00edlkovinou. Skv\u011blou volbou m\u016f\u017ee b\u00fdt tak\u00e9<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tempeh<\/strong><\/a><strong>,<\/strong> kter\u00fd m\u00e1 lehce o\u0159\u00ed\u0161kovou chu\u0165, nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/seitan-cs\/\" class=\"ek-link\">seitan<\/a>. Oba tyto zdroje obsahuj\u00ed \u010dasto i v\u00edce b\u00edlkovin ne\u017e popul\u00e1rn\u00ed tofu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete o rostlinn\u00fdch zdroj\u00edch b\u00edlkovin dozv\u011bd\u011bt v\u00edce informac\u00ed, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kter\u00e9 zdroje rostlinn\u00fdch b\u00edlkovin jsou nejlep\u0161\u00ed a pro\u010d je za\u0159adit do j\u00eddeln\u00ed\u010dku?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutri\u010dn\u00ed hodnoty tofu<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu v n\u00e1levu (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu vakuovan\u00e9 (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">157 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\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 tofu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-quinoa-s-restovanym-tofu-zeleninou-a-avokadem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>quinoa s restovan\u00fdm tofu, zeleninou a avok\u00e1dem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-krupave-tofu-steaky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>k\u0159upav\u00e9 tofu steaky<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-veganske-stir-fry-s-tofu-a-zeleninou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vegansk\u00e9 stir-fry s tofu a zeleninou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-cokoladove-livance-z-tofu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010dokol\u00e1dov\u00e9 l\u00edvance z tofu<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-veganska-michana-vajicka-z-tofu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vegansk\u00e1 m\u00edchan\u00e1 \u201cvaj\u00ed\u010dka\u201d z tofu<\/strong><\/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=\"ovesne-vlocky\">11. Ovesn\u00e9 vlo\u010dky<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ovesn\u00e9 vlo\u010dky<\/strong><\/a> jsou dal\u0161\u00ed potravinou, u kter\u00e9 m\u016f\u017ee b\u00fdt obsah b\u00edlkovin mil\u00fdm p\u0159ekvapen\u00edm. Maj\u00ed vysok\u00fd <strong>pod\u00edl sacharid\u016f a vl\u00e1kniny,<\/strong> ale tak\u00e9 fosforu, m\u011bdi, \u017eeleza, selenu, ho\u0159\u010d\u00edku a dal\u0161\u00edch <strong>prosp\u011b\u0161n\u00fdch mikro\u017eivin. <\/strong>Ve slo\u017een\u00ed ov\u0161em najdete tak\u00e9 siln\u00e9 antioxidanty jm\u00e9nem avenathramidy, kter\u00e9 pom\u00e1haj\u00ed chr\u00e1nit bu\u0148ky p\u0159ed oxida\u010dn\u00edm stresem. Krom\u011b toho se oves zejm\u00e9na d\u00edky obsahu vl\u00e1kniny spojuje s mo\u017en\u00fdm vlivem na <strong>sn\u00ed\u017een\u00ed krevn\u00edho tlaku, rizika cukrovky a cholesterolu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te na sv\u00e9m tal\u00ed\u0159i nebo ve <strong>sn\u00edda\u0148ov\u00e9 misce <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ovesne-vlocky\/\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a> pravideln\u011b,<\/strong> mo\u017en\u00e1 v\u00e1m p\u0159ijdou vhod i dal\u0161\u00ed alternativy. Co takhle vyzkou\u0161et taky pohankov\u00e9 nebo j\u00e1hlov\u00e9 vlo\u010dky? Uvid\u00edte, \u017ee va\u0161im pokrm\u016fm dodaj\u00ed nov\u00fd chu\u0165ov\u00fd rozm\u011br.&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\">Nutri\u010dn\u00ed hodnoty ovesn\u00fdch vlo\u010dek<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky&nbsp;<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ovesn\u00e9 vlo\u010dky (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">353 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><\/tbody><\/table><\/figure>\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 ovesn\u00fdmi vlo\u010dkami<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-ovesna-kase-pres-noc-s-pudinkem-a-cokoladovou-krustou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovesn\u00e1 ka\u0161e p\u0159es noc s pudinkem a \u010dokol\u00e1dovou krustou<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-bananove-livance-z-ovesnych-vlocek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ban\u00e1nov\u00e9 l\u00edvance z ovesn\u00fdch vlo\u010dek<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-fermentovane-overnight-vlocky-s-orisky-a-ovocem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fermentovan\u00e9 overnight vlo\u010dky s o\u0159\u00ed\u0161ky a ovocem<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kokosovo-kakaova-ovesna-kase-pres-noc\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kokosovo-kakaov\u00e1 ovesn\u00e1 ka\u0161e p\u0159es noc<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1.png\" alt=\"Kolik b\u00edlkovin obsahuje ovesn\u00fd vlo\u010dky?\" class=\"wp-image-388083\" style=\"width:843px;height:562px\" title=\"Kolik b\u00edlkovin obsahuje ovesn\u00fd vlo\u010dky?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"quinoa\">12. Quinoa<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Quinoa<\/strong><\/a><strong> je bezlepkov\u00e1 pseudoobilovina <\/strong>s vysok\u00fdm obsahem vl\u00e1kniny. Krom\u011b kvalitn\u00edch sacharid\u016f v\u00e1s pot\u011b\u0161\u00ed i fakt, \u017ee pom\u016f\u017ee s dopln\u011bn\u00edm b\u00edlkovin. Nav\u00edc obsahuje zaj\u00edmav\u00e9 mno\u017estv\u00ed <strong>m\u011bdi \u010di ho\u0159\u010d\u00edku,<\/strong> co\u017e jsou miner\u00e1ln\u00ed l\u00e1tky d\u016fle\u017eit\u00e9 pro spr\u00e1vnou funkci organismu. Krom\u011b toho v n\u00ed najdete mnoho <strong>prosp\u011b\u0161n\u00fdch fenol\u016f, terpenoid\u016f a flavonoid\u016f, <\/strong>kter\u00e9 maj\u00ed \u0159adu fyziologick\u00fdch funkc\u00ed. Jmenovat m\u016f\u017eeme nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvercetin<\/a>, kter\u00fd se py\u0161n\u00ed antioxida\u010dn\u00edm p\u016fsoben\u00edm. Pom\u00e1h\u00e1 tak chr\u00e1nit t\u011blo p\u0159ed oxida\u010dn\u00edm stresem a voln\u00fdmi radik\u00e1ly. I kdy\u017e se o jej\u00edch prosp\u011b\u0161n\u00fdch \u00fa\u010dinc\u00edch mluv\u00ed zejm\u00e9na v posledn\u00edch letech, rozhodn\u011b nen\u00ed mezi potravinami \u017e\u00e1dnou novinkou. Ve v\u00fd\u017eiv\u011b figurovala u\u017e v p\u0159edkolumbovsk\u00e9m obdob\u00ed. Sta\u0159\u00ed Inkov\u00e9 ji dokonce pova\u017eovali za bo\u017e\u00ed dar. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ed va\u0159en\u00edm je pot\u0159eba myslet na to, \u017ee <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/quinoa-cs\/\" class=\"ek-link\">quinoa <\/a>obsahuje i <strong>tzv. antinutrienty,<\/strong> co\u017e jsou slo\u017eky, kter\u00e9 mohou sni\u017eovat vst\u0159ebatelnost obsa\u017een\u00fdch l\u00e1tek. Pod\u00edl t\u011bchto ne\u017e\u00e1douc\u00edch slo\u017eek m\u016f\u017eete sn\u00ed\u017eit propl\u00e1chnut\u00edm a namo\u010den\u00edm quinoy p\u0159ed va\u0159en\u00edm. Pokud si chcete sv\u016fj j\u00eddeln\u00ed\u010dek roz\u0161\u00ed\u0159it i o dal\u0161\u00ed pseudoobiloviny, pak by va\u0161\u00ed pozornosti nem\u011bl uj\u00edt ani <strong>amarant \u010di pohanka. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edm\u00e1 v\u00e1s v\u00edce informac\u00ed o quinoe? Pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bilkoviny-vlakninu-a-vitaminy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Quinoa \u2013 bezlepkov\u00e1 obilnina a superpotravina bohat\u00e1 na b\u00edlkoviny, vl\u00e1kninu a vitam\u00edny.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutri\u010dn\u00ed hodnoty quinoy<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky&nbsp;<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Quinoa v neuva\u0159en\u00e9m stavu (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><\/figure>\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 quinoou<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/quinoa-fitness-recepty-s-touto-zazracnou-potravinou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sal\u00e1ty, muffiny, ka\u0161e, pudink a dal\u0161\u00ed dobroty z quinoy<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-chutove-vyladena-proteinova-quinoa-s-cokoladou-a-bananem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chu\u0165ov\u011b vylad\u011bn\u00e1 proteinov\u00e1 quinoa s \u010dokol\u00e1dou a ban\u00e1nem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-restovana-quinoa-s-tofu-a-arasidy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>restovan\u00e1 quinoa s tofu a ara\u0161\u00eddy&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-quinoa-s-restovanym-tofu-zeleninou-a-avokadem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>quinoa s restovan\u00fdm tofu, zeleninou a avok\u00e1dem<\/strong><\/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=\"tvaroh\">13. Tvaroh<\/h3>\n\n\n\n<p><strong>Tvaroh<\/strong> je dal\u0161\u00ed st\u00e1lic\u00ed v lednici v\u0161ech silov\u011b cvi\u010d\u00edc\u00edch \u017een i mu\u017e\u016f. Jde toti\u017e o univerz\u00e1ln\u00ed potravinu, kter\u00e1 se d\u00e1 <strong>j\u00edst snad na tis\u00edc zp\u016fsob\u016f.<\/strong> Hlavn\u00ed d\u016fvod, pro\u010d se v t\u00e9to komunit\u011b t\u011b\u0161\u00ed takov\u00e9 popularit\u011b, je jednozna\u010dn\u011b jeho <strong>vysok\u00fd obsah pomalu vst\u0159ebateln\u00fdch kaseinov\u00fdch b\u00edlkovin. <\/strong>I proto ho nap\u0159\u00edklad kulturist\u00e9 jed\u00ed hlavn\u011b p\u0159ed span\u00edm. B\u011bhem n\u011bj toti\u017e \u010dek\u00e1 organismus del\u0161\u00ed doba la\u010dn\u011bn\u00ed, a tak je pr\u00e1v\u011b tato potravina skv\u011bl\u00fdm zp\u016fsobem, jak t\u011blo z\u00e1sobit \u017eivinami i v t\u00e9to dob\u011b. Skv\u011blou alternativou <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\"><strong>k tvarohu<\/strong> <\/a>pak m\u016f\u017ee b\u00fdt i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-kasein-micellar-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>micel\u00e1rn\u00ed kasein<\/strong><\/a><strong>.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle sv\u00fdch c\u00edl\u016f a preferenc\u00ed si m\u016f\u017eeme vybrat, jak<strong> velk\u00fd pod\u00edl tuku v tvarohu<\/strong> chceme m\u00edt. Velkou v\u00fdhodou je, \u017ee ve srovn\u00e1n\u00ed s jin\u00fdmi ml\u00e9\u010dn\u00fdmi v\u00fdrobky m\u00e1 pom\u011brn\u011b n\u00edzk\u00fd obsah lakt\u00f3zy, a tak \u010dasto nezp\u016fsobuje tr\u00e1vic\u00ed obt\u00ed\u017ee ani lidem s intoleranc\u00ed ml\u00e9\u010dn\u00e9ho cukru. Nav\u00edc v n\u011bm najdeme <strong>prosp\u011b\u0161n\u00e9 probiotick\u00e9 kultury a tak\u00e9 v\u00e1pn\u00edk, <\/strong>kter\u00fd je d\u016fle\u017eit\u00fd zejm\u00e9na pro zdrav\u00e9 kosti. Mezi dal\u0161\u00ed ml\u00e9\u010dn\u00e9 v\u00fdrobky, kter\u00e9 jsou bohat\u00e9 na b\u00edlkoviny, pat\u0159\u00ed nap\u0159\u00edklad skyr nebo \u0159eck\u00fd jogurt s 0 % tuku.&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\">Nutri\u010dn\u00ed hodnoty tvarohu<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky&nbsp;<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">N\u00edzkotu\u010dn\u00fd tvaroh (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Polotu\u010dn\u00fd tvaroh (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tu\u010dn\u00fd tvaroh (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">127 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,4 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\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 tvarohem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-nepeceny-tvarohovy-cheesecake-s-malinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nepe\u010den\u00fd tvarohov\u00fd cheesecake s malinami<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zdravejsi-krtkuv-dort-ve-sklenicce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdrav\u011bj\u0161\u00ed krtk\u016fv dort ve skleni\u010dce<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-makovy-kolac-bez-mouky-s-jemnou-tvarohovou-naplni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>makov\u00fd kol\u00e1\u010d bez mouky s jemnou tvarohovou n\u00e1pln\u00ed<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tvarohove-pagacky-s-parmezanem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tvarohov\u00e9 pag\u00e1\u010dky s parmez\u00e1nem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-perfektni-proteinova-pizza-z-tvarohoveho-testa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinov\u00e1 pizza z tvarohov\u00e9ho t\u011bsta<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-1124x843.jpg\" alt=\"Kolik b\u00edlkovin obsahuje tvaroh?\" class=\"wp-image-388099\" style=\"width:843px;height:632px\" title=\"Kolik b\u00edlkovin obsahuje tvaroh?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"spirulina\">14. Spirulina<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-spirulina-prasek-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spirulina<\/strong><\/a><strong> je popul\u00e1rn\u00ed superpotravina.<\/strong> Jedn\u00e1 se o v\u00fdta\u017eek ze sladkovodn\u00ed \u0159asy, kter\u00e1 d\u00edky obsahu barviva chlorofylu zaujme svou modrozelenou barvou. Nejsp\u00ed\u0161 v\u00e1s p\u0159ekvap\u00ed opravdu vysok\u00fdm obsahem b\u00edlkovin (57,5 g \/ 100 g). Je v\u0161ak pot\u0159eba br\u00e1t v potaz, \u017ee se doporu\u010den\u00e1 d\u00e1vka zpravidla pohybuje do 10 g. Nem\u016f\u017eete tak po\u010d\u00edtat s t\u00edm, \u017ee ji budete j\u00edst ve v\u011bt\u0161\u00edm mno\u017estv\u00ed a pou\u017e\u00edvat jako prim\u00e1rn\u00ed zdroj b\u00edlkovin, slou\u017e\u00ed sp\u00ed\u0161e jako <strong>podpora p\u0159irozen\u00e9 detoxikace organismu. <\/strong>\u010casto se spojuje ale tak\u00e9 s <a href=\"https:\/\/gymbeam.cz\/proti-starnuti\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>anti-aging<\/strong><\/a> efektem. <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnohem cenn\u011bj\u0161\u00ed jsou toti\u017e u n\u00ed pr\u00e1v\u011b mikro\u017eiviny, jako je <strong>\u017eelezo, m\u011b\u010f, zeaxanthin \u010di vitam\u00edn B2 (riboflavin).<\/strong> D\u00edky fykocyaninu funguje tak\u00e9 jako siln\u00fd antioxidant. V\u00fdsledky studi\u00ed nav\u00edc nazna\u010duj\u00ed, \u017ee m\u016f\u017ee spirulina pomoci <strong>sn\u00ed\u017eit hodnoty \u0161patn\u00e9ho (LDL) cholesterolu.<\/strong> V dostate\u010dn\u00e9 d\u00e1vce pak dok\u00e1\u017ee p\u0159isp\u011bt ke sn\u00ed\u017een\u00ed krevn\u00edho tlaku. Pokud byste cht\u011bli vyzkou\u0161et i jin\u00e9 superpotraviny s vysok\u00fdm obsahem b\u00edlkovin a dal\u0161\u00edch prosp\u011b\u0161n\u00fdch l\u00e1tek, s\u00e1hn\u011bte t\u0159eba po<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/bio-chlorella-prasek-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chlorelle<\/strong><\/a><strong> \u010di <\/strong><a href=\"https:\/\/gymbeam.cz\/zeleny-jecmen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zelen\u00e9m je\u010dmenu<\/strong><\/a><strong>.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[13\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O spirulin\u011b a dal\u0161\u00edch superpotravin\u00e1ch se v\u00edce dozv\u00edte v samostatn\u00e9m \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/superpotraviny-a-jejich-ucinky-pro-zdravi-a-imunitu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Superpotraviny a jejich \u00fa\u010dinky na zdrav\u00ed a imunitu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutri\u010dn\u00ed hodnoty spiruliny<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky&nbsp;<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Spirulina (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">290 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">57,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,9 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\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 se spirulinou<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>spirulinu m\u016f\u017eete p\u0159idat do vody a vyp\u00edt ve form\u011b n\u00e1poje<\/li>\n\n\n\n<li>stejn\u011b tak se d\u00e1 p\u0159isypat do smoothies \u010di ovesn\u00fdch ka\u0161\u00ed<\/li>\n\n\n\n<li>skv\u011ble funguje i v dezertech<\/li>\n\n\n\n<li>d\u00e1 se u\u017e\u00edvat i <a href=\"https:\/\/gymbeam.cz\/bio-spirulina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ve form\u011b tablet<\/strong><\/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=\"vejce\">15. Vejce<\/h3>\n\n\n\n<p><strong>Vejce<\/strong> pat\u0159\u00ed mezi potraviny, kter\u00e9 m\u00e1me t\u00e9m\u011b\u0159 v\u0161ichni v lednici. Mo\u017en\u00e1 si ale ani neuv\u011bdomujeme, jak cenn\u00fdm zdrojem \u017eivin jsou. Krom\u011b vysoce kvalitn\u00edch b\u00edlkovin a tuku m\u016f\u017eeme jmenovat nap\u0159\u00edklad<strong> vitam\u00edn B2 <\/strong>(riboflavin),<strong> B12 <\/strong>(kobalamin)<strong> \u010di selen.<\/strong> V\u00fdsledky studi\u00ed nav\u00edc ukazuj\u00ed, \u017ee vejce pom\u00e1haj\u00ed zvy\u0161ovat hodnotu \u201edobr\u00e9ho\u201d (HDL) cholesterolu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zejm\u00e9na \u017eloutky pak <strong>obsahuj\u00ed cholin,<\/strong> kter\u00fd se pou\u017e\u00edv\u00e1 k podpo\u0159e kognitivn\u00edch schopnost\u00ed, jako je pam\u011b\u0165 \u010di soust\u0159ed\u011bnost. Ve slo\u017een\u00ed vajec nechyb\u00ed ani <a href=\"https:\/\/gymbeam.cz\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lutein<\/strong><\/a><strong> a zeaxantin, co\u017e jsou antioxidanty,<\/strong> kter\u00e9 mohou podporovat zdrav\u00ed o\u010d\u00ed. Slo\u017een\u00ed r\u016fzn\u00fdch vajec se m\u016f\u017ee lehce li\u0161it podle toho, \u010d\u00edm byly slepice krmeny. Ide\u00e1ln\u00ed je proto vyvarovat se alespo\u0148 vejc\u00edm z klecov\u00fdch chov\u016f, kde maj\u00ed slepice zpravidla hor\u0161\u00ed podm\u00ednky pro \u017eivot. <span style=\"color:#ff6600\" class=\"tadv-color\">[16\u201318]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete vejce pou\u017e\u00edvat p\u0159edev\u0161\u00edm jako zdroj b\u00edlkovin s co nejni\u017e\u0161\u00edm mno\u017estv\u00edm tuku, m\u016f\u017ee pro v\u00e1s b\u00fdt skv\u011blou volbou kupovat rovnou <a href=\"https:\/\/gymbeam.cz\/tekute-vajecne-bilky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vaje\u010dn\u00e9 b\u00edlky<\/strong><\/a><strong>. <\/strong>Ty m\u016f\u017eete vyu\u017e\u00edt nap\u0159\u00edklad p\u0159i p\u0159\u00edprav\u011b omelety \u010di sn\u00edda\u0148ov\u00fdch muffin\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete se o vejc\u00edch a jejich p\u0159\u00ednosech dozv\u011bd\u011bt v\u00edce? Pak by v\u00e1m nem\u011bl uj\u00edt \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/10-duvodu-proc-jist-vejce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 d\u016fvod\u016f, pro\u010d j\u00edst vejce.<\/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<h3 class=\"wp-block-heading\">Nutri\u010dn\u00ed hodnoty vajec&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky&nbsp;<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cel\u00e1 vejce (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vaje\u010dn\u00e9 b\u00edlky (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\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 vejci<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vajicka-na-snidani-trikrat-jinak\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>variace na sn\u00eddan\u011b z vajec<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-plnena-vajecna-omeleta-ve-forme-wrapu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pln\u011bn\u00e1 vaje\u010dn\u00e1 omeleta ve form\u011b wrapu<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kvetakova-ryze-s-vajickem-a-zeleninou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kv\u011bt\u00e1kov\u00e1 r\u00fd\u017ee s vaj\u00ed\u010dkem a zeleninou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rychle-snidanove-burrito-s-fazoli-avokadem-a-vajicky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rychl\u00e9 sn\u00edda\u0148ov\u00e9 burrito s fazolemi, avok\u00e1dem a vaj\u00ed\u010dky<\/strong><\/a><\/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.cz\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-1124x749.png\" alt=\"Kolik b\u00edlkovin obsahuj\u00ed vejce?\" class=\"wp-image-388132\" style=\"width:843px;height:562px\" title=\"Kolik b\u00edlkovin obsahuj\u00ed vejce?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1.png 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"lahudkove-drozdi\">16. Lah\u016fdkov\u00e9 dro\u017ed\u00ed<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/lahudkove-drozdi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Lah\u016fdkov\u00e9 dro\u017ed\u00ed<\/strong><\/a> je potravina obl\u00edben\u00e1 p\u0159edev\u0161\u00edm mezi p\u0159\u00edznivci rostlinn\u00e9 stravy. Neobsahuje aktivn\u00ed kvasinky, proto se pou\u017e\u00edv\u00e1 p\u0159edev\u0161\u00edm jako ko\u0159en\u00ed, kter\u00e9 dod\u00e1 j\u00eddlu nov\u00fd chu\u0165ov\u00fd rozm\u011br. Do pokrm\u016f toti\u017e dok\u00e1\u017ee vn\u00e9st s\u00fdrov\u00fd n\u00e1dech. Mimo to se ale py\u0161n\u00ed vysok\u00fdm pod\u00edlem b\u00edlkovin a <strong>vitam\u00ednu B2 (riboflavinu), B3 (niacinu), B6 (pyridioxinu), B9 (kyseliny listov\u00e9) i B12 (kobalaminu). <\/strong>Jist\u011b v\u00e1s pot\u011b\u0161\u00ed i slu\u0161n\u00fd obsah<strong> antioxidant\u016f, jako je glutathion a selenomethionin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nutri\u010dn\u00ed hodnoty lah\u016fdkov\u00e9ho dro\u017ed\u00ed<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky&nbsp;<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Lah\u016fdkov\u00e9 dro\u017ed\u00ed (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><\/tbody><\/table><\/figure>\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 lah\u016fdkov\u00fdm dro\u017ed\u00edm<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-dynove-noky-s-tofu-a-spenatem\/\" class=\"ek-link\"><strong>d\u00fd\u0148ov\u00e9 noky s tofu a \u0161pen\u00e1tem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-cockove-testoviny-s-kremovou-rajcatovou-omackou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010do\u010dkov\u00e9 t\u011bstoviny s kr\u00e9movou raj\u010datovou om\u00e1\u010dkou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-testoviny-s-alfredo-omackou-z-kvetaku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>t\u011bstoviny s Alfredo om\u00e1\u010dkou z kv\u011bt\u00e1ku<\/strong><\/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=\"syr-cottage\">17. S\u00fdr cottage<\/h3>\n\n\n\n<p><strong>S\u00fdr cottage <\/strong>d\u00edky sv\u00e9mu vysok\u00e9mu obsahu b\u00edlkovin a pom\u011brn\u011b n\u00edzk\u00e9 energetick\u00e9 hodnot\u011b pat\u0159\u00ed mezi obl\u00edben\u00e9 ml\u00e9\u010dn\u00e9 produkty, kter\u00e9 m\u00e1 rozhodn\u011b smysl za\u0159adit do j\u00eddeln\u00ed\u010dku. Mimo to obsahuje i slu\u0161n\u00e9 mno\u017estv\u00ed <strong>selenu, vitam\u00ednu B12 (kobalaminu) a v\u00e1pn\u00edku<\/strong>, kter\u00fd je d\u016fle\u017eit\u00fd pro zdrav\u00ed kost\u00ed a zub\u016f. M\u00e1 ov\u0161em vliv i na spr\u00e1vnou funkci sval\u016f, tr\u00e1vic\u00edch enzym\u016f a je d\u016fle\u017eit\u00fd i pro norm\u00e1ln\u00ed krevn\u00ed sr\u00e1\u017elivost. Obsa\u017een\u00fd selen pom\u00e1h\u00e1 zase s udr\u017een\u00edm zdrav\u00fdch vlas\u016f a neht\u016f. Cottage s\u00fdr se d\u00e1 v obchodech zpravidla naj\u00edt <strong>ve sladk\u00e9m i slan\u00e9m proveden\u00ed,<\/strong> tak\u017ee je je\u0161t\u011b snaz\u0161\u00ed za\u0159adit ho do j\u00eddeln\u00ed\u010dku. Vyu\u017eijete ho t\u0159eba jako rychl\u00fd snack se zeleninou nebo ovocem \u010di jako z\u00e1klad pomaz\u00e1nky a letn\u00edch sal\u00e1t\u016f.<\/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\">Nutri\u010dn\u00ed hodnoty s\u00fdru cottage<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00fdr cottage (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">119 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\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 se s\u00fdrem cottage<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-snidanove-vajickove-muffiny-s-cottage-cheese-sunkou-a-rajcaty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sn\u00edda\u0148ov\u00e9 vaj\u00ed\u010dkov\u00e9 muffiny s cottage cheese, \u0161unkou a raj\u010daty<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-italska-frittata-se-sladkymi-bramborami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>italsk\u00e1 frittata se sladk\u00fdmi brambory<\/strong><\/a><\/li>\n\n\n\n<li><strong>cottage chutn\u00e1 skv\u011ble tak\u00e9 v sal\u00e1tech nebo om\u00e1\u010dk\u00e1ch<\/strong><\/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=\"Bonusovy_tip_Snacky_nabite_bilkovinami\"><\/span>Bonusov\u00fd tip: Snacky nabit\u00e9 b\u00edlkovinami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e nem\u00e1te \u010das chystat si ze zdroj\u016f b\u00edlkovin sami j\u00eddlo, je \u010das s\u00e1hnout po hotov\u00fdch <strong>proteinov\u00fdch dobrot\u00e1ch.<\/strong> Na sv\u00e9 si p\u0159ijdou milovn\u00edci sladk\u00fdch i slan\u00fdch pochoutek.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Potravina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vl\u00e1knina<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein Flapjack<\/a> (90 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinov\u00e1 ty\u010dinka MoiM\u00fcv<\/a> (60 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">205 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/bio-vegan-proteinova-tycinka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO Vegan Protein Bar <\/a>\u2013<a href=\"https:\/\/gymbeam.cz\/bio-vegan-proteinova-tycinka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> p\u0159\u00edchu\u0165 kakao a kokos<\/a> (50 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">177 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein Cookie <\/a>\u2013<a href=\"https:\/\/gymbeam.cz\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> p\u0159\u00edchu\u0165 bor\u016fvka a b\u00edl\u00e1 \u010dokol\u00e1da<\/a> (75 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">302 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/proteinove-cipsy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinov\u00e9 \u010dipsy <\/a>\u2013<a href=\"https:\/\/gymbeam.cz\/proteinove-cipsy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> p\u0159\u00edchu\u0165 mo\u0159sk\u00e1 s\u016fl <\/a>(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">394 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/beef-jerky-original-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Su\u0161en\u00e9 maso Beef Jerky <\/a>\u2013<a href=\"https:\/\/gymbeam.cz\/beef-jerky-original-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> original<\/a> (50 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">155 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">32 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed tipy na b\u00edlkovinami nabit\u00e9 snacky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak do sv\u00e9ho j\u00eddeln\u00ed\u010dku propa\u0161ovat v\u00edce b\u00edlkovin?<\/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=\"752\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1124x752.jpg\" alt=\"Kolik b\u00edlkovin obsahuj\u00ed proteinov\u00e9 snacky?\" class=\"wp-image-388116\" style=\"width:843px;height:564px\" title=\"Kolik b\u00edlkovin obsahuj\u00ed proteinov\u00e9 snacky?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1124x752.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak vid\u00edte, doplnit do j\u00eddeln\u00ed\u010dku b\u00edlkoviny nemus\u00ed b\u00fdt v\u016fbec t\u011b\u017ek\u00e9. Snadno to zvl\u00e1dnete s potravinami, kter\u00e9 jsou prakticky v\u0161ude dostupn\u00e9, nebo u\u017e je dokonce m\u00e1te ve sp\u00ed\u017ei, mraz\u00e1ku \u010di lednici. A to jsme ani zdaleka nevyjmenovali v\u0161echny. Na\u0161t\u011bst\u00ed existuje mnoho r\u016fzn\u00fdch zdroj\u016f, tak\u017ee se <strong>nedostatku b\u00edlkovin nemus\u00ed b\u00e1t dokonce ani vegetari\u00e1ni \u010di vegani.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te mezi sv\u00fdmi p\u0159\u00e1teli n\u011bkoho, kdo m\u00e1 probl\u00e9m sn\u00edst dostatek b\u00edlkovin? Sd\u00edlejte s n\u00edm n\u00e1\u0161 \u010dl\u00e1nek. T\u0159eba mu tak roz\u0161\u00ed\u0159\u00edte obzory v potravin\u00e1ch, kter\u00e9 tuto makro\u017eivinu obsahuj\u00ed.&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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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>Jak snadno doplnit b\u00edlkoviny do j\u00eddeln\u00ed\u010dku? V dne\u0161n\u00edm \u010dl\u00e1nku se sezn\u00e1m\u00edme s potravinami, kter\u00e9 jsou proteiny doslova nabit\u00e9. Dost mo\u017en\u00e1 u\u017e je m\u00e1te ve sp\u00ed\u017ei \u010di lednici. <\/p>\n","protected":false},"author":100,"featured_media":388172,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6273,7125,7137,7503],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-387981","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-bilkoviny","9":"tag-protein-cs","10":"tag-proteinove-tycinky-cs","11":"tag-tvaroh-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Potraviny, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V \u010dem jsou b\u00edlkoviny? Maso, tofu, o\u0159echy, quinoa, tvaroh, cottage, ara\u0161\u00eddy \u010di vejce maj\u00ed vysok\u00fd obsah protein\u016f a dal\u0161\u00edch cenn\u00fdch l\u00e1tek.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Potraviny, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"V \u010dem jsou b\u00edlkoviny? Maso, tofu, o\u0159echy, quinoa, tvaroh, cottage, ara\u0161\u00eddy \u010di vejce maj\u00ed vysok\u00fd obsah protein\u016f a dal\u0161\u00edch cenn\u00fdch l\u00e1tek.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-10T07:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-16T06:30:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"29 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Potraviny, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku\",\"datePublished\":\"2022-08-10T07:00:00+00:00\",\"dateModified\":\"2026-04-16T06:30:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\"},\"wordCount\":5954,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png\",\"keywords\":[\"b\u00edlkoviny\",\"protein\",\"proteinov\u00e9 ty\u010dinky\",\"tvaroh\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00ed styl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\",\"name\":\"Potraviny, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png\",\"datePublished\":\"2022-08-10T07:00:00+00:00\",\"dateModified\":\"2026-04-16T06:30:10+00:00\",\"description\":\"V \u010dem jsou b\u00edlkoviny? 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