{"id":388474,"date":"2022-08-08T21:43:48","date_gmt":"2022-08-08T19:43:48","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=388474"},"modified":"2023-11-03T14:07:15","modified_gmt":"2023-11-03T13:07:15","slug":"top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/","title":{"rendered":"TOP benefity zeleniny, kter\u00e9 zm\u011bn\u00ed v\u00e1\u0161 pohled na stravov\u00e1n\u00ed"},"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\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#1_Rajcata\" title=\"1. Raj\u010data\">1. Raj\u010data<\/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\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#2_Paprika\" title=\"2. Paprika\">2. Paprika<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#3_Spenat\" title=\"3. \u0160pen\u00e1t\">3. \u0160pen\u00e1t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#4_Mrkev\" title=\"4. Mrkev\">4. Mrkev<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#5_Kvetak\" title=\"5. Kv\u011bt\u00e1k\">5. Kv\u011bt\u00e1k<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#6_Cuketa\" title=\"6. Cuketa\">6. Cuketa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#7_Hlavkovy_salat\" title=\"7. Hl\u00e1vkov\u00fd sal\u00e1t\">7. Hl\u00e1vkov\u00fd sal\u00e1t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#8_Cervena_repa\" title=\"8. \u010cerven\u00e1 \u0159epa\">8. \u010cerven\u00e1 \u0159epa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#9_Okurka\" title=\"9. Okurka\">9. Okurka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#10_Lilek\" title=\"10. Lilek\">10. Lilek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#Muzeme_cerstvou_zeleninu_nahradit_mrazenou\" title=\"M\u016f\u017eeme \u010derstvou zeleninu nahradit mra\u017eenou?\">M\u016f\u017eeme \u010derstvou zeleninu nahradit mra\u017eenou?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#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<p>Co si p\u0159idat na tal\u00ed\u0159, kdy\u017e mu chcete p\u0159idat <strong>barvu, chu\u0165 a vitaminy<\/strong>? Odpov\u011bd\u00ed je jednozna\u010dn\u011b zelenina. M\u00e1me na v\u00fdb\u011br tolik mo\u017enost\u00ed a barevn\u00fdch variac\u00ed, \u017ee si je klidn\u011b m\u016f\u017eeme vyb\u00edrat podle aktu\u00e1ln\u00ed n\u00e1lady. Zelenina je v\u00fdborn\u00fdm zdrojem v\u0161ech mo\u017en\u00fdch <strong>vitamin\u016f, miner\u00e1ln\u00edch a bioaktivn\u00edch l\u00e1tek<\/strong>, p\u0159i\u010dem\u017e pr\u00e1v\u011b ty maj\u00ed na sv\u011bdom\u00ed jej\u00ed barevnou pestrost. \u010cerven\u00e1 a oran\u017eov\u00e1 obsahuje karotenoidy, za zelenou barvou list\u016f stoj\u00ed chlorofyl a nap\u0159\u00edklad fialovou zp\u016fsobuj\u00ed flavonoidy. Jak v\u00e1m jednotliv\u00e9 druhy zeleniny mohou pomoci zlep\u0161it zdrav\u00ed se dozv\u00edte v dne\u0161n\u00edm \u010dl\u00e1nku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zelenina je typick\u00e1 nejen vysok\u00fdm obsahem<strong> mikro\u017eivin<\/strong>, ale tak\u00e9 dobr\u00fdm zdrojem <strong>vl\u00e1kniny<\/strong>. M\u00e1 vysok\u00fd pod\u00edl <strong>vody a n\u00edzkou energetickou hodnotu<\/strong>. Pom\u016f\u017ee dob\u0159e <strong>zasytit<\/strong>, d\u00edky \u010demu\u017e dok\u00e1\u017eeme p\u0159i jej\u00ed dostate\u010dn\u00e9 konzumaci udr\u017eet denn\u00ed energetick\u00fd p\u0159\u00edjem na uzd\u011b a z\u00e1rove\u0148 zv\u00fd\u0161it p\u0159\u00edjem tekutin. Doporu\u010den\u00fd p\u0159\u00edjem zeleniny na den je <strong>400 g<\/strong>, co\u017e si m\u016f\u017eete zhruba p\u0159edstavit jako 1 v\u011bt\u0161\u00ed raj\u010de, 1 mrkev a &nbsp;\u2153 okurky. Je to mno\u017estv\u00ed, kter\u00e9 do j\u00eddeln\u00ed\u010dku snadno p\u0159id\u00e1te a nav\u00edc z n\u011bj z\u00edsk\u00e1te okolo 350 ml vody.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Rajcata\"><\/span>1. Raj\u010data<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Raj\u010data poch\u00e1z\u00ed z Ji\u017en\u00ed Ameriky a jsou obl\u00edben\u00e9 zejm\u00e9na svou sladkou chut\u00ed a v\u0161estrann\u00fdm vyu\u017eit\u00edm v kuchyni. I kdy\u017e pat\u0159\u00ed z botanick\u00e9ho hlediska mezi <strong>ovoce<\/strong>, jsou vn\u00edm\u00e1na a pou\u017e\u00edv\u00e1na jako zelenina. Zeleninu p\u0159ipom\u00ednaj\u00ed i <strong>n\u00edzk\u00fdm mno\u017estv\u00edm energie a vysok\u00fdm pod\u00edlem vody.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jsou dobr\u00fdm zdrojem <strong>vitaminu C, kyseliny listov\u00e9, drasl\u00edku \u010di ho\u0159\u010d\u00edku. Drasl\u00edk<\/strong> nap\u0159\u00edklad ovliv\u0148uje \u010dinnost sval\u016f a reguluje krevn\u00ed tlak, <a href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>ho\u0159\u010d\u00edk<\/strong><\/a> je nepostradateln\u00fd pro spr\u00e1vnou funkci nervov\u00e9ho syst\u00e9mu. <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bioaktivn\u00ed l\u00e1tka typick\u00e1 pro raj\u010data je <strong>lykopen<\/strong>. Je to jejich hlavn\u00ed karotenoid, kter\u00fd m\u00e1 <strong>antioxida\u010dn\u00ed \u00fa\u010dinky<\/strong> (bojuje s voln\u00fdmi radik\u00e1ly, kter\u00e9 podporuj\u00ed vznik rakoviny a dal\u0161\u00edch onemocn\u011bn\u00ed). Podle studi\u00ed by mohl m\u00edt vliv na sni\u017eov\u00e1n\u00ed rizika vzniku <strong>rakoviny prostaty<\/strong> a na <strong>sni\u017eov\u00e1n\u00ed krevn\u00edho tlaku<\/strong>. Nejlep\u0161\u00edm zdrojem lykopenu jsou <strong>v\u00fdrobky z raj\u010dat<\/strong>, nap\u0159\u00edklad protlak, ke\u010dup nebo raj\u010datov\u00e1 \u0161\u0165\u00e1va (v mal\u00e9m mno\u017estv\u00ed potraviny je skryt\u00e9 velk\u00e9 mno\u017estv\u00ed plod\u016f). Lykopen je nav\u00edc l\u00e9pe vyu\u017eiteln\u00fd, kdy\u017e se tepeln\u011b uprav\u00ed. Proto je v\u00fdhodn\u00e9 raj\u010data restovat, p\u00e9ct apod. <span class=\"tadv-color\" style=\"color: #ff6600\">[10,11,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Slupka t\u00e9to zeleniny je bohat\u00e1 na <strong>kvercetin<\/strong>, kter\u00fd m\u00e1 podobn\u011b jako lykopen <strong>antioxida\u010dn\u00ed \u00fa\u010dinky<\/strong> a tak\u00e9 p\u016fsob\u00ed <strong>protiz\u00e1n\u011btliv\u011b<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[17,19, 21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete zv\u00fd\u0161it p\u0159\u00edjem t\u011bchto antioxidant\u016f, m\u016f\u017eete s\u00e1hnout i po dopl\u0148c\u00edch stravy s obsahem v\u00fdta\u017eku <a href=\"https:\/\/gymbeam.cz\/lykopen-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">lykopenu<\/a> nebo kvercetinu.<\/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\">Pr\u016fm\u011brn\u00fd <strong>obsah energie a \u017eivin v raj\u010datech (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th> nutri\u010dn\u00ed hodnoty a voda<\/th><th><\/th><th>bioaktivn\u00ed l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetick\u00e1 hodnota&nbsp;<\/strong><\/td><td>18 kcal<\/td><td><strong>vitamin C<\/strong><\/td><td>13,7 mg<\/td><\/tr><tr><td><strong>Sacharidy<\/strong><\/td><td>2,69 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>15 \u03bcg<\/td><\/tr><tr><td><strong>B\u00edlkoviny<\/strong><\/td><td>0,88 g<\/td><td><strong>ho\u0159\u010d\u00edk<\/strong><\/td><td>11 mg<\/td><\/tr><tr><td><strong>Tuky<\/strong><\/td><td>0,2 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>237 mg<\/td><\/tr><tr><td><strong>Vl\u00e1knina<\/strong><\/td><td>1,2 g<\/td><td><strong>beta-karoten<\/strong><\/td><td>449 \u03bcg<\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>94,5 g<\/td><td><strong>lykopen<\/strong><\/td><td>2570 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Dokonce i zelenina v sob\u011b m\u016f\u017ee skr\u00fdvat n\u011bjak\u00e9 \u0161kodliv\u00e9 l\u00e1tky. Konkr\u00e9tn\u011b u raj\u010dat mluv\u00edme o <strong>tomatinu<\/strong>. Jedn\u00e1 se o glykoalkaloid, kter\u00fd se nach\u00e1z\u00ed ve <strong>stonc\u00edch a listech raj\u010dat<\/strong>, ale i v <strong>zelen\u00fdch plodech<\/strong>. Jeho ne\u017e\u00e1douc\u00ed \u00fa\u010dinky (zvracen\u00ed, bolesti b\u0159icha, slabost, zmatenost) v\u0161ak byly pozorov\u00e1ny jen u zv\u00ed\u0159at a zd\u00e1 se, \u017ee v mal\u00fdch mno\u017estv\u00edch (nap\u0159\u00edklad po konzumaci p\u00e1r kousk\u016f zava\u0159en\u00fdch zelen\u00fdch raj\u010dat) lidem neu\u0161kod\u00ed. I tak je ale dobr\u00e9 m\u00edt ho na pam\u011bti a vyhnout se nap\u0159\u00edklad v\u011bt\u0161\u00edmu mno\u017estv\u00ed zmi\u0148ovan\u00fdch zelen\u00fdch plod\u016f. <span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty s raj\u010daty<\/h3>\n\n\n\n<p>Raj\u010data maj\u00ed v kuchyni nekone\u010dn\u00e9 mno\u017estv\u00ed vyu\u017eit\u00ed. Vyzkou\u0161ejte nap\u0159\u00edklad n\u00e1sleduj\u00edc\u00ed recepty:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-testovinovy-salat-s-kesu-dresinkem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>T\u011bstovinov\u00fd sal\u00e1t s ke\u0161u dresinkem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-nadychana-italska-focaccia-s-rajcaty-a-olivami\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Nad\u00fdchan\u00e1 italsk\u00e1 focaccia s raj\u010daty a olivami<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-snidanove-vajickove-muffiny-s-cottage-cheese-sunkou-a-rajcaty\/\" target=\"_blank\" rel=\"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-zapekane-testoviny-s-rajcatovou-omackou-a-syrovou-krustou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Zape\u010den\u00e9 t\u011bstoviny s raj\u010datovou om\u00e1\u010dkou a s\u00fdrovou krustou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lasagne-s-kurecim-masem-a-ricottou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Lasagne s ku\u0159ec\u00edm masem a ricottou<\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg\" alt=\"\u017diviny v raj\u010datech\" class=\"wp-image-387547\" style=\"width:843px;height:562px\" title=\"\u017diviny v raj\u010datech\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Paprika\"><\/span>2. Paprika<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Paprika m\u00e1 p\u016fvod ve St\u0159edn\u00ed a Ji\u017en\u00ed Americe a z jej\u00edch r\u016fzn\u00fdch variant si vybere skute\u010dn\u011b ka\u017ed\u00fd. A\u0165 u\u017e s\u00e1hnete po <strong>\u010derven\u00e9, \u017elut\u00e9, oran\u017eov\u00e9, zelen\u00e9<\/strong> nebo <strong>b\u00edl\u00e9<\/strong>, ka\u017ed\u00e1 bude chutnat jinak a bude obsahovat i jinou \u0161k\u00e1lu vitamin\u016f a miner\u00e1ln\u00edch l\u00e1tek. Ten, kdo m\u00e1 r\u00e1d <strong>p\u00e1livou chu\u0165<\/strong>, m\u016f\u017ee zvolit <strong>chilli papri\u010dky<\/strong>, kter\u00e9 maj\u00ed tak\u00e9 sv\u00e9 zdravotn\u00ed benefity.<\/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 p\u0159ekvap\u00ed, \u017ee paprika je lep\u0161\u00edm zdrojem <a href=\"https:\/\/gymbeam.cz\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>vitaminu C<\/strong><\/a> ne\u017e citrusy. \u010cerven\u00e1 paprika obsahuje <strong>t\u0159ikr\u00e1t a\u017e \u010dty\u0159ikr\u00e1t v\u00edce vitaminu C v porovn\u00e1n\u00ed s citr\u00f3nem.<\/strong> Ve 100 g \u010derven\u00e9 papriky se nach\u00e1z\u00ed 140 mg vitaminu C (140 % doporu\u010den\u00e9 denn\u00ed d\u00e1vky vitaminu C), zat\u00edmco citr\u00f3n obsahuje 50 mg (50 % doporu\u010den\u00e9 denn\u00ed d\u00e1vky vitaminu C). Kdy\u017e tedy budete cht\u00edt p\u0159\u00ed\u0161t\u011b podpo\u0159it sv\u016fj<strong> imunitn\u00ed syst\u00e9m<\/strong>, zlep\u0161it tvorbu <strong>kolagenu<\/strong> nebo podpo\u0159it <strong>vst\u0159eb\u00e1v\u00e1n\u00ed \u017eeleza<\/strong>, zvolte n\u011bkterou z odr\u016fd papriky. <span style=\"color: #ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Paprika je tak\u00e9 bohat\u00e1 na <strong>karotenoidy<\/strong>, z nich\u017e n\u00e1sledn\u011b vznik\u00e1 vitamin A. Mno\u017estv\u00ed karotenoid\u016f se zvy\u0161uje <strong>dozr\u00e1v\u00e1n\u00edm<\/strong>. Nejv\u00edce obsahuje \u010derven\u00e1 paprika (nejv\u011bt\u0161\u00ed \u010d\u00e1st tvo\u0159\u00ed karotenoid <strong>kapsanthin<\/strong>, kter\u00fd m\u00e1 na sv\u011bdom\u00ed i jej\u00ed \u010dervenou barvu), o n\u011bco m\u00e9n\u011b je v oran\u017eov\u00e9 a \u017elut\u00e9 paprice a nejm\u00e9n\u011b v zelen\u00e9 paprice. Tyto l\u00e1tky maj\u00ed <strong>antioxida\u010dn\u00ed \u00fa\u010dinky<\/strong> a podporuj\u00ed tak nap\u0159\u00edklad <strong>zdrav\u00ed zraku<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[8,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naopak karotenoid <a href=\"https:\/\/gymbeam.cz\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>lutein<\/strong><\/a> v \u010derven\u00e9 paprice chyb\u00ed, ale jeho dobr\u00fdm zdrojem je <strong>zelen\u00e1 paprika<\/strong>. Tak\u00e9 je v\u00fdznamn\u00fdm <strong>antioxidantem<\/strong> a svou ochrannou roli pln\u00ed v s\u00edtnici oka, kde chr\u00e1n\u00ed p\u0159ed voln\u00fdmi radik\u00e1ly vznikl\u00fdmi p\u016fsoben\u00edm modr\u00e9ho sv\u011btla. <span style=\"color: #ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Paprika je tak\u00e9 dobr\u00fdm zdrojem <strong>drasl\u00edku, vitaminu K<\/strong> pot\u0159ebn\u00e9ho sr\u00e1\u017een\u00ed krve a <strong>vitaminu E<\/strong>, kter\u00fd je v\u0161eobecn\u011b jeden z nejd\u016fle\u017eit\u011bj\u0161\u00edch <strong>antioxidant\u016f<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[13, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v \u010derven\u00e9 paprice (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00ed hodnoty a voda<\/th><th><\/th><th>bioaktivn\u00ed l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetick\u00e1 hodnota&nbsp;<\/td><td>29 kcal<\/td><td><strong>vitamin C<\/strong><\/td><td>142 mg<\/td><\/tr><tr><td>Sacharidy<\/td><td>5,45 g<\/td><td><strong>vitamin E<\/strong><\/td><td>2,9 mg<\/td><\/tr><tr><td>B\u00edlkoviny<\/td><td>0,9 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>47&nbsp; \u03bcg<\/td><\/tr><tr><td>Tuky<\/td><td>0,13 g<\/td><td><strong>ho\u0159\u010d\u00edk<\/strong><\/td><td>13 mg<\/td><\/tr><tr><td>Vl\u00e1knina<\/td><td>1,2 g<\/td><td><strong>fosfor<\/strong><\/td><td>31 mg<\/td><\/tr><tr><td>Voda<\/td><td>91,9 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>213 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>beta-karoten<\/strong><\/td><td>3165 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Nejv\u00fdznamn\u011bj\u0161\u00ed slo\u017ekou <strong>chilli papri\u010dek<\/strong> je <strong>kapsaicin<\/strong>, p\u0159i\u010dem\u017e p\u00e1livost z\u00e1le\u017e\u00ed pr\u00e1v\u011b na jeho mno\u017estv\u00ed. P\u00e1livost vyjad\u0159uje Scovilleova stupnice &#8211; nejp\u00e1liv\u011bj\u0161\u00ed papri\u010dka Dragon&#8217;s Breath m\u00e1 hodnotu 2 480 000 SHU, zat\u00edmco zn\u00e1m\u00e1 Jalape\u00f1o m\u00e1 2 500 &#8211; 8 000 SHU.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kapsaicin pom\u00e1h\u00e1 <strong>sn\u00ed\u017eit apetit<\/strong>, d\u00edky \u010demu\u017e m\u016f\u017ee hr\u00e1t roli v reduk\u010dn\u00edm re\u017eimu. Podporuje tak\u00e9 roz\u0161\u00ed\u0159en\u00ed c\u00e9v, a tak se m\u016f\u017ee pod\u00edlet na sni\u017eov\u00e1n\u00ed krevn\u00edho tlaku. Kapsaicin m\u00e1 tak\u00e9 <strong>protiz\u00e1n\u011btliv\u00e9, antioxida\u010dn\u00ed \u00fa\u010dinky<\/strong> a pom\u00e1h\u00e1 zrychlit metabolismus.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty s paprikou<\/h3>\n\n\n\n<p>Jak p\u0159idat v\u011bt\u0161\u00ed mno\u017estv\u00ed papriky do va\u0161eho j\u00eddeln\u00ed\u010dku? Zkuste n\u00e1sleduj\u00edc\u00ed recepty:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kureci-maso-na-asijsky-zpusob-s-quinoou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Ku\u0159ec\u00ed maso na asijsk\u00fd zp\u016fsob s quinoou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-studena-gazpacho-polevka-z-cerstve-zeleniny\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Studen\u00e1 gazpacho pol\u00e9vka z \u010derstv\u00e9 zeleniny<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-veganske-tortilly-s-quinoou-a-zeleninou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Vegansk\u00e9 tortilly s quinoou a zeleninou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zapecene-papriky-s-parmezanovou-krustou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Zape\u010den\u00e9 papriky s parmez\u00e1novou krustou<\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg\" alt=\"\u017eiviny v paprice\" class=\"wp-image-387563\" style=\"width:843px;height:562px\" title=\"\u017eiviny v paprice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Spenat\"><\/span>3. \u0160pen\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud bychom m\u011bli zvolit celebritu mezi zeleninou, byl by to pravd\u011bpodobn\u011b \u0161pen\u00e1t. Ur\u010dit\u011b v\u00edte, jak velk\u00e9 svaly narostly Pepkovi n\u00e1mo\u0159n\u00edkovi po sn\u011bzen\u00ed jedn\u00e9 plechovky \u0161pen\u00e1tu. Pepek tak rychlost\u00ed blesku roz\u0161\u00ed\u0159il informaci o tom, \u017ee \u0161pen\u00e1t m\u00e1 <strong>desetin\u00e1sobn\u00e9 mno\u017estv\u00ed \u017eeleza<\/strong> v porovn\u00e1n\u00ed s ostatn\u00edmi druhy zeleniny. \u017delezo zabezpe\u010duje p\u0159enos kysl\u00edku v t\u011ble a je d\u016fle\u017eitou sou\u010d\u00e1st\u00ed imunity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Informace o jeho vysok\u00e9m obsahu ve \u0161pen\u00e1tu vznikla je\u0161t\u011b v 70. letech 19. stolet\u00ed, ale bohu\u017eel <strong>omylem &#8211; posunut\u00edm desetinn\u00e9 \u010d\u00e1rky.<\/strong> \u0160pen\u00e1t m\u00e1 ve skute\u010dnosti srovnateln\u00e9 mno\u017estv\u00ed \u017eeleza s ostatn\u00edmi druhy zeleniny. Nav\u00edc obsahuje vysok\u00e9 mno\u017estv\u00ed <strong>oxal\u00e1t\u016f<\/strong>, kter\u00e9 sni\u017euj\u00ed jeho vst\u0159ebatelnost. Vst\u0159eb\u00e1 se zhruba 5 % obsa\u017een\u00e9ho \u017eeleza. <span class=\"tadv-color\" style=\"color: #ff6600\">[8,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tato zelenina je dobr\u00fdm zdrojem <a href=\"https:\/\/gymbeam.cz\/kyselina-listova-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>kyseliny listov\u00e9<\/strong><\/a>, kter\u00e1 hraje velmi d\u016fle\u017eitou roli ve v\u00fdvoji nervov\u00e9 soustavy a v procesu d\u011blen\u00ed bun\u011bk. Na dostate\u010dn\u00fd p\u0159\u00edjem kyseliny listov\u00e9 by m\u011bly myslet p\u0159edev\u0161\u00edm \u017eeny, kter\u00e9 pl\u00e1nuj\u00ed t\u011bhotenstv\u00ed. \u0160pen\u00e1t je tak\u00e9 bohat\u00fd na <strong>vitamin C, drasl\u00edk, v\u00e1pn\u00edk, karotenoidy<\/strong> apod.<span style=\"color: #ff6600\" class=\"tadv-color\">[16, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin ve \u0161pen\u00e1tu (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00ed hodnoty a voda<\/th><th><\/th><th>bioaktivn\u00ed l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetick\u00e1 hodnota&nbsp;<\/strong><\/td><td>24 kcal<\/td><td><strong>vitamin C<\/strong><\/td><td>26,5 mg<\/td><\/tr><tr><td><strong>Sacharidy<\/strong><\/td><td>1,04 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>116 \u03bcg<\/td><\/tr><tr><td><strong>B\u00edlkoviny<\/strong><\/td><td>2,9 g<\/td><td><strong>v\u00e1pn\u00edk<\/strong><\/td><td>68 mg<\/td><\/tr><tr><td><strong>Tuky<\/strong><\/td><td>0,6 g<\/td><td><strong>ho\u0159\u010d\u00edk<\/strong><\/td><td>92,9 mg<\/td><\/tr><tr><td><strong>Vl\u00e1knina<\/strong><\/td><td>1,6 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>582 mg<\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>92,5 g<\/td><td><strong>\u017eelezo<\/strong><\/td><td>1,26 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>beta-karoten<\/strong><\/td><td>3400 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty se \u0161pen\u00e1tem<\/h3>\n\n\n\n<p>R\u00e1di byste do sebe pravideln\u011b dostali v\u011bt\u0161\u00ed mno\u017estv\u00ed \u0161pen\u00e1tu, ale nev\u00edte jak? Inspirujte se:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kureci-maso-s-testovinami-spenatem-a-kremovou-omackou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Ku\u0159ec\u00ed maso s t\u011bstovinami, kr\u00e9movou om\u00e1\u010dkou a se \u0161pen\u00e1tem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-francouzsky-slany-kolac-quiche-ve-fit-verzi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Francouzsk\u00fd slan\u00fd kol\u00e1\u010d quiche ve fit verzi<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-waffle-na-slano-se-spenatem-a-uzenym-lososem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Waffle na slano se \u0161pen\u00e1tem a uzen\u00fdm lososem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-slane-spenatove-palacinky-plnene-ricottou-a-lososem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Slan\u00e9 \u0161pen\u00e1tov\u00e9 pala\u010dinky pln\u011bn\u00e9 ricottou a lososem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-mrkvove-a-spenatove-palacinky-na-slano\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Mrkvov\u00e9 a \u0161pen\u00e1tov\u00e9 pala\u010dinky na slano<\/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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Mrkev\"><\/span>4. Mrkev<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tato zelenina poch\u00e1z\u00ed z ji\u017en\u00ed Asie a je obl\u00edben\u00e1 hlavn\u011b svou sladkou chut\u00ed. I proto, \u017ee m\u00e1 vy\u0161\u0161\u00ed obsah cukru jako v\u011bt\u0161ina ostatn\u00edch druh\u016f, ji najdete v nejednom mrkvov\u00e9m kol\u00e1\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e jako mal\u00fdm n\u00e1m rodi\u010de \u0159\u00edkali, \u017ee kdy\u017e chceme m\u00edt <strong>zdrav\u00e9 o\u010di<\/strong>, m\u011bli bychom j\u00edst hodn\u011b mrkve. A m\u011bli pravdu, proto\u017ee mrkev m\u00e1 d\u00edky vysok\u00e9mu obsahu <strong>karotenoid\u016f<\/strong>, konkr\u00e9tn\u011b <strong>beta-karotenu<\/strong>, vliv na kvalitu zraku. Z <a href=\"https:\/\/gymbeam.cz\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">beta-karotenu<\/a> toti\u017e vznik\u00e1 <strong>vitamin A<\/strong>, kter\u00fd podporuje <strong>zdrav\u00ed zraku<\/strong> a pom\u00e1h\u00e1 <strong>p\u0159izp\u016fsobovat zrak na vid\u011bn\u00ed ve tm\u011b<\/strong>. M\u00e1 tak\u00e9 vliv na funkci imunitn\u00edho syst\u00e9mu, r\u016fst, v\u00fdvoj bun\u011bk apod. <span style=\"color: #ff6600\" class=\"tadv-color\">[1,6,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mrkev je tak\u00e9 dobr\u00fdm zdrojem rozpustn\u00e9 vl\u00e1kniny <strong>pektinu<\/strong>. Tento typ vl\u00e1kniny krom\u011b podpory spr\u00e1vn\u00e9 funkce tr\u00e1vic\u00edho traktu pom\u00e1h\u00e1 sni\u017eovat hladinu cholesterolu a cukru v krvi a &#8220;krm\u00ed&#8221; prosp\u011b\u0161n\u00e9 bakterie v na\u0161ich st\u0159evech. Krom\u011b vl\u00e1kniny a beta karotenu je tak\u00e9 bohat\u00e1 na <strong>drasl\u00edk, vitamin K \u010di vitamin B6<\/strong>. Vitamin B6 je sou\u010d\u00e1st\u00ed metabolick\u00fdch proces\u016f v organismu. <span class=\"tadv-color\" style=\"color: #ff6600\">[8, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v mrkvi (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00ed hodnoty a voda<\/th><th><\/th><th>bioaktivn\u00ed l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetick\u00e1 hodnota&nbsp;<\/strong><\/td><td><strong>42 kcal<\/strong><\/td><td><strong>beta-karoten<\/strong><\/td><td>9938 \u03bcg<\/td><\/tr><tr><td><strong>Sacharidy<\/strong><\/td><td><strong>7,2 g<\/strong><\/td><td><strong>drasl\u00edk<\/strong><\/td><td>280 mg<\/td><\/tr><tr><td><strong>B\u00edlkoviny<\/strong><\/td><td>0,94 g<\/td><td><strong>vitamin B6<\/strong><\/td><td>0,15 mg<\/td><\/tr><tr><td><strong>Tuky<\/strong><\/td><td>0,35 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>37 \u03bcg<\/td><\/tr><tr><td><strong>Vl\u00e1knina<\/strong><\/td><td>3,1 g<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>87,7 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty s mrkv\u00ed<\/h3>\n\n\n\n<p>Du\u0161en\u00e1 mrkev s hr\u00e1\u0161kem nen\u00ed jedin\u00fd &#8220;recept&#8221;, na kter\u00fd byste museli b\u00fdt odk\u00e1zan\u00ed. Zkuste s n\u00ed trochu experimentovat:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pecene-zeleninove-hranolky-s-tvarohovym-dipem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Pe\u010den\u00e9 zeleninov\u00e9 hranolky s tvarohov\u00fdm dipem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremova-cockova-polevka-s-dynovymi-seminky\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kr\u00e9mov\u00e1 \u010do\u010dkov\u00e1 pol\u00e9vka<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-nadychana-mrkvova-buchta-s-orechy-a-vanilkovym-kremem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Nad\u00fdchan\u00fd mrkvov\u00e1 buchta s o\u0159echy a vanilkov\u00fdm kr\u00e9mem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pad-thai-nudle-s-tempehem-a-cerstvou-zeleninou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Pad thai nudle s tempehem a \u010derstvou zeleninou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lehky-cockovy-salat-s-pecenou-mrkvi-avokadem-a-syrem-feta\/\" target=\"_blank\" rel=\"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 href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-mrkvovy-chleb-s-dynovymi-seminky\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Mrkvov\u00fd chl\u00e9b s d\u00fd\u0148ov\u00fdmi sem\u00ednky<\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg\" alt=\"\u017eiviny v mrkvi\" class=\"wp-image-387686\" style=\"width:843px;height:562px\" title=\"\u017eiviny v mrkvi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Kvetak\"><\/span>5. Kv\u011bt\u00e1k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u011bd\u011bli jste, \u017ee r\u016f\u017ei\u010dky kv\u011bt\u00e1ku z\u016fst\u00e1vaj\u00ed b\u00edle, proto\u017ee p\u0159i r\u016fstu je p\u0159ed sluncem zakr\u00fdvaj\u00ed listy, kter\u00e9 tak br\u00e1n\u00ed tvorb\u011b chlorofylu? I nap\u0159\u00ed\u010d tomuto drobn\u00e9ho &#8220;nedostatku&#8221; se v\u0161ak jedn\u00e1 o zeleninu, kter\u00e1 je bohat\u00e1 na <strong>vl\u00e1kninu, vitamin C, vitamin K, kyselinu listovou, ho\u0159\u010d\u00edk, fosfor, drasl\u00edk a v\u00e1pn\u00edk.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V souvislosti s kv\u011bt\u00e1kem a jinou ko\u0161\u0165\u00e1lovou zeleninou (brokolice, zel\u00ed, kapusta, kedluben, atd.) jste u\u017e mo\u017en\u00e1 sly\u0161eli o <strong>glukosinol\u00e1tech<\/strong>, kter\u00e9 pat\u0159\u00ed mezi tzv. <strong>strumigeny (goitrogeny)<\/strong>. Jedn\u00e1 se o l\u00e1tky, kter\u00e9 &#8220;soupe\u0159\u00ed&#8221; s j\u00f3dem p\u0159i tvorb\u011b <strong>hormon\u016f \u0161t\u00edtn\u00e9 \u017el\u00e1zy<\/strong>. Ve \u0161t\u00edtn\u00e9 \u017el\u00e1ze se tyto strumigenn\u00ed l\u00e1tky v\u00e1\u017eou nam\u00edsto j\u00f3du, \u010d\u00edm\u017e se m\u016f\u017ee sn\u00ed\u017eit produkce hormon\u016f. Nemus\u00edte se v\u0161ak b\u00e1t, \u017ee by v\u00e1m p\u0159id\u00e1n\u00ed kv\u011bt\u00e1ku do j\u00eddeln\u00ed\u010dku zp\u016fsobilo probl\u00e9my. Podle studi\u00ed se zd\u00e1, \u017ee riziko m\u016f\u017ee b\u00fdt zejm\u00e9na u lid\u00ed s nedostatkem j\u00f3du ve strav\u011b a p\u0159i nadm\u011brn\u00e9 konzumaci potravin s obsahem glukosinol\u00e1t\u016f. Pokud se tedy ne\u017eiv\u00edte pouze kv\u011bt\u00e1kem a ko\u0161\u0165\u00e1lovou zeleninou, tak velk\u00e9 mno\u017estv\u00ed do sebe ur\u010dit\u011b nedostanete. Obsah t\u011bchto l\u00e1tek se nav\u00edc sni\u017euje <strong>tepelnou \u00fapravou<\/strong> <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nic nen\u00ed \u010dernob\u00edl\u00e9, u glukosinol\u00e1t\u016f jsou pozorov\u00e1ny i pozitivn\u00ed \u00fa\u010dinky na zdrav\u00ed. Maj\u00ed <strong>antioxida\u010dn\u00ed \u00fa\u010dinky<\/strong> a studie poukazuj\u00ed na mo\u017en\u00fd vliv na sni\u017eov\u00e1n\u00ed rizika vzniku<strong> rakoviny tlust\u00e9ho st\u0159eva a plic.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin ve kv\u011bt\u00e1ku (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00ed hodnoty a voda<\/th><th><\/th><th>bioaktivn\u00ed l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetick\u00e1 hodnota&nbsp;<\/td><td>26 kcal<\/td><td><strong>v\u00e1pn\u00edk<\/strong><\/td><td>25 mg<\/td><\/tr><tr><td>Sacharidy<\/td><td>2,97 g<\/td><td><strong>ho\u0159\u010d\u00edk<\/strong><\/td><td>14 mg<\/td><\/tr><tr><td>B\u00edlkoviny<\/td><td>1,9 g<\/td><td><strong>fosfor<\/strong><\/td><td>44 mg<\/td><\/tr><tr><td>Tuky<\/td><td>0,28 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>299 mg<\/td><\/tr><tr><td>Vl\u00e1knina<\/td><td>2 g<\/td><td><strong>vitamin C<\/strong><\/td><td>48 mg<\/td><\/tr><tr><td>Voda<\/td><td>92,1 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>57 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>vitamin K<\/strong><\/td><td>15,5 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty s kv\u011bt\u00e1kem<\/h3>\n\n\n\n<p>Jak p\u0159ipravit kv\u011bt\u00e1k, kdy\u017e v\u00e1s ten du\u0161en\u00fd nebo mixovan\u00fd v pol\u00e9vce u\u017e nud\u00ed? M\u00e1me n\u011bkolik n\u00e1pad\u016f:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kvetakove-a-brokolicove-placky\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kv\u011bt\u00e1kov\u00e9 a brokolicov\u00e9 placky<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-peceny-kvetak-ve-sladke-chilli-omacce\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Pe\u010den\u00fd kv\u011bt\u00e1k ve sladk\u00e9 chilli om\u00e1\u010dce<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-testoviny-s-alfredo-omackou-z-kvetaku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>T\u011bstoviny s alfredo om\u00e1\u010dkou z kv\u011bt\u00e1ku<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kvetakova-ryze-s-vajickem-a-zeleninou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kv\u011bt\u00e1kov\u00e1 r\u00fd\u017ee s vaj\u00ed\u010dkem a zeleninou<\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg\" alt=\"\u017eiviny ve kv\u011bt\u00e1ku\" class=\"wp-image-387595\" style=\"width:843px;height:562px\" title=\"\u017eiviny ve kv\u011bt\u00e1ku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Cuketa\"><\/span>6. Cuketa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tykve, mezi n\u011b\u017e pat\u0159\u00ed i cuketa, poch\u00e1z\u00ed z Ameriky, ale konkr\u00e9tn\u011b tato odr\u016fda byla vy\u0161lecht\u011bn\u00e1 v It\u00e1lii. M\u00e1 <strong>velmi n\u00edzk\u00fd obsah energie<\/strong> a cen\u00edme si j\u00ed nejen kv\u016fli vysok\u00e9mu obsahu \u017eivin, ale i v\u0161estrann\u00e9mu vyu\u017eit\u00ed v kuchyni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cuketa-cs\/\" class=\"ek-link\">Cuketa <\/a>je bohat\u00e1 na <strong>karotenoidy, vitamin C, drasl\u00edk, v\u00e1pn\u00edk<\/strong> \u010di <strong>vitamin K<\/strong>. D\u00edky vysok\u00e9mu obsahu <strong>vody a vl\u00e1kniny<\/strong> m\u016f\u017ee pomoci se zlep\u0161en\u00edm tr\u00e1ven\u00ed.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Specifick\u00fd je obsah tzv. <strong>kukurbitacin\u016f<\/strong>. Tyto l\u00e1tky nedod\u00e1vaj\u00ed cuket\u011b pouze jej\u00ed typickou chu\u0165, ale maj\u00ed i <strong>antioxida\u010dn\u00ed nebo cytotoxick\u00e9 \u00fa\u010dinky<\/strong> &#8211; \u00fa\u010dastn\u00ed se zni\u010den\u00ed po\u0161kozen\u00fdch bun\u011bk, kter\u00e9 mohou v\u00e9st k rozvoji rakoviny. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v cuket\u011b (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00ed hodnoty a voda<\/th><th><\/th><th>bioaktivn\u00ed l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetick\u00e1 hodnota&nbsp;<\/strong><\/td><td>13 kcal<\/td><td><strong>v\u00e1pn\u00edk<\/strong><\/td><td>23 mg<\/td><\/tr><tr><td><strong>Sacharidy<\/strong><\/td><td>1,8 g<\/td><td><strong>fosfor<\/strong><\/td><td>27 mg<\/td><\/tr><tr><td><strong>B\u00edlkoviny<\/strong><\/td><td>0,8 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>201 mg<\/td><\/tr><tr><td><strong>Tuky<\/strong><\/td><td>0,1 g<\/td><td><strong>vitamin C<\/strong><\/td><td>12,8 mg<\/td><\/tr><tr><td><strong>Vl\u00e1knina<\/strong><\/td><td>1 g<\/td><td><strong>beta-karoten<\/strong><\/td><td>205 \u03bcg<\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>95,8 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Cuketu m\u016f\u017eete p\u0159ipravit na velk\u00e9 mno\u017estv\u00ed zp\u016fsob\u016f:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nastrouhanou cuketu m\u016f\u017eete p\u0159idat do ovesn\u00e9 ka\u0161e, \u010d\u00edm\u017e j\u00ed dod\u00e1te objem a zaj\u00edmavou texturu.<\/li>\n\n\n\n<li>Pokud chcete sn\u00ed\u017eit energetickou hodnotu j\u00eddla, m\u016f\u017eete nastrouhanou syrovou cuketu pou\u017e\u00edt jako alternativu t\u011bstovin.<\/li>\n\n\n\n<li>Cuketu p\u0159idejte do placek, karban\u00e1tk\u016f \u010di slan\u00fdch kol\u00e1\u010d\u016f (quiche apod.)<\/li>\n\n\n\n<li>Odleh\u010dit d\u00edky n\u00ed m\u016f\u017eete i r\u016fzn\u00e9 buchty, muffiny \u010di n\u00e1kypy.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty s cuketou<\/h3>\n\n\n\n<p>Cuketa m\u00e1 tak neutr\u00e1ln\u00ed chu\u0165, \u017ee ji dok\u00e1\u017eeme skr\u00fdt snad do jak\u00e9hokoliv pokrmu. Vyzkou\u0161ejte nap\u0159\u00edklad n\u011bkter\u00fd z n\u00e1sleduj\u00edc\u00edch:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zapekana-cuketa-s-quinoou-a-syrem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Zape\u010den\u00e1 cuketa s quinoou a s\u00fdrem<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-cuketove-placky-s-cerstvymi-bylinkami\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Cuketov\u00e9 placky s \u010derstv\u00fdmi bylinkami<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vlacne-cuketove-brownies-s-cokoladou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Vl\u00e1\u010dn\u00e9 cuketov\u00e9 brownies s \u010dokol\u00e1dou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zeleninove-placky-s-quinoou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Zeleninov\u00e9 placky s quinoou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-slany-cuketovy-kolac-s-vysokym-obsahem-bilkovin\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Slan\u00fd cuketov\u00fd kol\u00e1\u010d s vysok\u00fdm obsahem b\u00edlkovin<\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg\" alt=\"\u017eiviny v cuket\u011b\" class=\"wp-image-387613\" style=\"width:843px;height:562px\" title=\"\u017eiviny v cuket\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Hlavkovy_salat\"><\/span>7. Hl\u00e1vkov\u00fd sal\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hl\u00e1vkov\u00fd sal\u00e1t je obl\u00edben\u00e1 n\u00edzkokalorick\u00e1 listov\u00e1 zelenina. Jeho typickou chu\u0165 mu d\u00e1vaj\u00ed obsa\u017een\u00e9 kyseliny, nap\u0159\u00edklad kyselina citronov\u00e1 nebo l\u00e1tky jako <strong>laktucin<\/strong> \u010di <strong>laktukopikrin<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obsahuje vysok\u00e9 mno\u017estv\u00ed <strong>vitaminu K<\/strong>, kter\u00fd je nepostradateln\u00fd pro spr\u00e1vn\u00e9 sr\u00e1\u017een\u00ed krve a spr\u00e1vnou mineralizaci kost\u00ed. D\u00e1le je zdrojem<strong> vitaminu C, vitamin\u016f skupiny B, kyseliny listov\u00e9, karotenoid\u016f, drasl\u00edku a ho\u0159\u010d\u00edku.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[4, 25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00e1vejte si pozor na to, jak sal\u00e1t <strong>zpracov\u00e1v\u00e1te a skladujete<\/strong>. \u010c\u00edm \u010derstv\u011bj\u0161\u00ed si ho nalo\u017e\u00edte na tal\u00ed\u0159, t\u00edm l\u00e9pe, proto\u017ee rychle vadne a ztr\u00e1c\u00ed \u017eiviny. Skladujte ho v chladni\u010dce maxim\u00e1ln\u011b dva dny, ide\u00e1ln\u011b zabalen\u00fd do vlhk\u00e9 ut\u011brky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v hl\u00e1vkov\u00e9m sal\u00e1tu (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00ed hodnoty a voda<\/th><th><\/th><th>bioaktivn\u00ed l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetick\u00e1 hodnota&nbsp;<\/td><td>16 kcal<\/td><td><strong>vitamin K<\/strong><\/td><td>102 \u03bcg<\/td><\/tr><tr><td>Sacharidy<\/td><td>1,4 g<\/td><td><strong>vitamin C<\/strong><\/td><td>4,6 mg<\/td><\/tr><tr><td>B\u00edlkoviny<\/td><td>1,3 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>59 \u03bcg<\/td><\/tr><tr><td>Tuky<\/td><td>0,2 g<\/td><td><strong>ho\u0159\u010d\u00edk<\/strong><\/td><td>13,7 mg<\/td><\/tr><tr><td>Vl\u00e1knina<\/td><td>1,4 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>253 mg<\/td><\/tr><tr><td>Voda<\/td><td>94,7 g<\/td><td><strong>beta-karoten<\/strong><\/td><td>5230 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty s hl\u00e1vkov\u00fdm sal\u00e1tem<\/h3>\n\n\n\n<p>Miska sal\u00e1tu se z\u00e1livkou jako p\u0159\u00edloha k hlavn\u00edmu j\u00eddlu nemus\u00ed b\u00fdt v\u00e1\u0161 jedin\u00fd zp\u016fsob jeho p\u0159\u00edpravy. O\u017eivte s n\u00edm j\u00eddlo i jinak:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-mexicke-tacos-s-tofu-a-zeleninou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Mexick\u00e9 tacos s tofu a se zeleninou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rybi-tacos-plne-vyvazenych-chuti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Ryb\u00ed tacos pln\u00e9 vyv\u00e1\u017een\u00fdch chut\u00ed<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rychly-salat-s-tunakem-kesu-orechy-a-bezkalorickou-omackou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Rychl\u00fd sal\u00e1t s tu\u0148\u00e1kem, ke\u0161u o\u0159echy a bezkalorickou om\u00e1\u010dkou<\/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=\"712\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg\" alt=\"\u017eiviny v hl\u00e1vkov\u00e9m sal\u00e1tu\" class=\"wp-image-387628\" style=\"width:843px;height:534px\" title=\"\u017eiviny v hl\u00e1vkov\u00e9m sal\u00e1tu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1536x973.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-2048x1297.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Cervena_repa\"><\/span>8. \u010cerven\u00e1 \u0159epa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/repa\/\" class=\"ek-link\">\u010cerven\u00e1 \u0159epa<\/a> by se v na\u0161ich j\u00eddeln\u00ed\u010dc\u00edch m\u011bla objevovat mnohem \u010dast\u011bji, ne\u017e je tomu te\u010f. Vynik\u00e1 toti\u017e v obsahu velk\u00e9ho mno\u017estv\u00ed \u017eivin a podle studi\u00ed m\u00e1 ur\u010dit\u00e9 specifick\u00e9 zdravotn\u00ed benefity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cerven\u00e9 \u0159ep\u011b, stejn\u011b tak jako <strong>\u0161\u0165\u00e1v\u011b z \u010derven\u00e9 \u0159epy<\/strong>, jsou p\u0159ipisov\u00e1ny pozitivn\u00ed \u00fa\u010dinky na<strong> srde\u010dn\u011b-c\u00e9vn\u00ed syst\u00e9m<\/strong>, jako nap\u0159\u00edklad sni\u017eov\u00e1n\u00ed <strong>krevn\u00edho tlaku<\/strong> a sn\u00ed\u017een\u00ed rizika <strong>ateroskler\u00f3zy<\/strong>. Pit\u00ed \u0161\u0165\u00e1vy z \u010derven\u00e9 \u0159epy se m\u016f\u017ee tak\u00e9 projevit na zlep\u0161en\u00ed <strong>fyzick\u00e9ho v\u00fdkonu<\/strong>. V\u0161echna zm\u00edn\u011bn\u00e1 pozitiva souvis\u00ed s obsahem<strong> nitr\u00e1t\u016f<\/strong>, kter\u00e9 se p\u0159em\u011b\u0148uj\u00ed na<strong> oxid dusnat\u00fd<\/strong>. Ten zp\u016fsobuje <strong>roz\u0161\u00ed\u0159en\u00ed c\u00e9v<\/strong> (vazodilataci) a pozitivn\u011b p\u016fsob\u00ed na kvalitu c\u00e9vn\u00ed st\u011bny. D\u00edky tomuto mechanismu m\u016f\u017ee zlep\u0161it i sportovn\u00ed v\u00fdkon, proto\u017ee svaly tak maj\u00ed v\u00edce kysl\u00edku a dal\u0161\u00edch \u017eivin pro jejich optim\u00e1ln\u00ed fungov\u00e1n\u00ed.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[2,3,14, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/repa\/\" class=\"ek-link\">\u010cerven\u00e1 \u0159epa<\/a> je tak\u00e9 zdrojem miner\u00e1ln\u00edch l\u00e1tek, hlavn\u011b <strong>v\u00e1pn\u00edku, fosforu, drasl\u00edku, ho\u0159\u010d\u00edku a \u017eeleza<\/strong>. Najdeme v n\u00ed tak\u00e9 dostatek <strong>vitaminu C, kyseliny listov\u00e9, karotenoid\u016f<\/strong> apod. Tato zelenina je ur\u010dit\u011b na\u0161e m\u00edstn\u00ed &#8220;superpotravina&#8221;, kter\u00e1 by st\u00e1la za znovuobjeven\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v \u010derven\u00e9 \u0159ep\u011b (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00ed hodnoty a voda<\/th><th><\/th><th>bioaktivn\u00ed l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetick\u00e1 hodnota&nbsp;<\/td><td>41 kcal<\/td><td><strong>v\u00e1pn\u00edk<\/strong><\/td><td>16 mg<\/td><\/tr><tr><td>Sacharidy<\/td><td>6,8 g<\/td><td><strong>ho\u0159\u010d\u00edk<\/strong><\/td><td>23 mg<\/td><\/tr><tr><td>B\u00edlkoviny<\/td><td>1,6 g<\/td><td><strong>fosfor<\/strong><\/td><td>40 mg<\/td><\/tr><tr><td>Tuky<\/td><td>0,2 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>325 mg<\/td><\/tr><tr><td>Vl\u00e1knina<\/td><td>2,8 g<\/td><td><strong>\u017eelezo<\/strong><\/td><td>0,8 mg<\/td><\/tr><tr><td>Voda<\/td><td>87,6 g<\/td><td><strong>vitamin C<\/strong><\/td><td>4,9 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>109 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>beta-karoten<\/strong><\/td><td>20 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty s \u010dervenou \u0159epou<\/h3>\n\n\n\n<p>Za\u0159a\u010fte tuto skv\u011blou potravinu do va\u0161eho j\u00eddeln\u00ed\u010dku \u010dast\u011bji. A\u0165 u\u017e na sladko nebo na slano, mo\u017enost\u00ed je spousta:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pomazanka-z-cervene-repy-a-tvarohu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Pomaz\u00e1nka z \u010derven\u00e9 \u0159epy a tvarohu<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-hummus-z-cizrny-a-cervene-repy\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Hummus z cizrny a \u010derven\u00e9 \u0159epy<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-repove-brownies-s-tvarohovou-polevou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Brownies z \u010derven\u00e9 \u0159epy s tvarohovou polevou<\/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\" rel=\"noopener\" class=\"ek-link\"><strong>3 fitness smoothie recepty<\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg\" alt=\"\u017eiviny v \u010derven\u00e9 \u0159ep\u011b\" class=\"wp-image-387643\" style=\"width:843px;height:562px\" title=\"\u017eiviny v \u010derven\u00e9 \u0159ep\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Okurka\"><\/span>9. Okurka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobn\u011b jako raj\u010data, i okurka pat\u0159\u00ed mezi ovoce. Svou energetickou hodnotou v\u0161ak ovoce nep\u0159ipom\u00edn\u00e1. M\u00e1 ni\u017e\u0161\u00ed mno\u017estv\u00ed kalori\u00ed dokonce i v porovn\u00e1n\u00ed s v\u011bt\u0161inou druh\u016f zeleniny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky <strong>vysok\u00e9mu obsahu vody<\/strong> (96 %) je ide\u00e1ln\u00ed zeleninou, kter\u00e1 m\u016f\u017ee p\u0159isp\u011bt k dostate\u010dn\u00e9mu denn\u00edmu <strong>p\u0159\u00edjmu tekutin<\/strong>. Ze stravy b\u011b\u017en\u011b p\u0159ijmeme a\u017e 20 % celkov\u00e9ho mno\u017estv\u00ed tekutin. Potraviny bohat\u00e9 na vodu mohou toto \u010d\u00edslo jednodu\u0161e je\u0161t\u011b zv\u00fd\u0161it. Nejv\u00edce vitamin\u016f, miner\u00e1ln\u00edch l\u00e1tek a vl\u00e1kniny se nach\u00e1z\u00ed ve <strong>slupce<\/strong>, proto pokud je to mo\u017en\u00e9, okurky jezte <strong>neoloupan\u00e9<\/strong>. V\u017edy je v\u0161ak dop\u0159edu po\u0159\u00e1dn\u011b umyjte, abyste se zbavili potenci\u00e1ln\u011b \u0161kodliv\u00fdch l\u00e1tek a mikroorganism\u016f, kter\u00e9 se mohou nach\u00e1zet na povrchu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vysok\u00fd obsah <strong>vody<\/strong>, jako i obsah <a href=\"https:\/\/gymbeam.cz\/vlaknina\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>vl\u00e1kniny<\/strong><\/a> a velmi <strong>n\u00edzk\u00e1 energetick\u00e1 hodnota<\/strong>, jsou dobr\u00fdmi pomocn\u00edky p\u0159i reduk\u010dn\u00edch diet\u00e1ch. Okurky jsou dobr\u00fdm zdrojem <strong>vitaminu C, kyseliny listov\u00e9, drasl\u00edku a v\u00e1pn\u00edku<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v okurce (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00ed hodnoty a voda<\/th><th><\/th><th>bioaktivn\u00ed l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energetick\u00e1 hodnota&nbsp;<\/strong><\/td><td>17 kcal<\/td><td><strong>v\u00e1pn\u00edk<\/strong><\/td><td>16 mg<\/td><\/tr><tr><td><strong>Sacharidy<\/strong><\/td><td>3,1 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>147 mg<\/td><\/tr><tr><td><strong>B\u00edlkoviny<\/strong><\/td><td>0,65 g<\/td><td><strong>vitamin C<\/strong><\/td><td>13,7 mg<\/td><\/tr><tr><td><strong>Tuky<\/strong><\/td><td>0,1 g<\/td><td><strong>kyselina listov\u00e1<\/strong><\/td><td>7 \u03bcg<\/td><\/tr><tr><td><strong>Vl\u00e1knina<\/strong><\/td><td>0,5 g<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Voda<\/strong><\/td><td>95,2 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Recepty s okurkou<\/h3>\n\n\n\n<p>Nemus\u00edte b\u00fdt celo\u017eivotn\u011b odsouzen\u00ed na nudn\u00e1 kole\u010dka okurky nebo okurkov\u00fd sal\u00e1t. D\u00e1 se to i jinak:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakovy-wrap-s-avokadovym-dipem-a-zeleninou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Tu\u0148\u00e1kov\u00fd wrap s avok\u00e1dov\u00fdm dipem a zeleninou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-studena-gazpacho-polevka-z-cerstve-zeleniny\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Studen\u00e1 gazpacho pol\u00e9vka z \u010derstv\u00e9 zeleniny<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-recky-zeleninovy-salat-s-testovinami\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>\u0158eck\u00fd zeleninov\u00fd sal\u00e1t s t\u011bstovinami<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rychle-jarni-zeleninove-zavitky-s-krevetami\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Rychl\u00e9 jarn\u00ed zeleninov\u00e9 z\u00e1vitky s krevetami<\/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=\"747\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg\" alt=\"\u017eiviny v okurce\" class=\"wp-image-387661\" style=\"width:843px;height:560px\" title=\"\u017eiviny v okurce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Lilek\"><\/span>10. Lilek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lilek poch\u00e1z\u00ed z Balk\u00e1nu a krom\u011b typick\u00e9 fialov\u00e9 barvy ho m\u016f\u017eeme naj\u00edt zabarven\u00fd i na \u010derno, zeleno \u010di dokonce \u010derveno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za v\u00fdraznou typicky<strong> fialovou barvu<\/strong> lilku jsou zodpov\u011bdn\u00e9 za <strong>flavonoidy<\/strong>, hlavn\u011b tzv.<strong> delphinidin. Delphinidin<\/strong> spolu s <strong>chlorogenovou kyselinou<\/strong> pat\u0159\u00ed mezi hlavn\u00ed l\u00e1tky, kter\u00e9 stoj\u00ed za jeho pozitivn\u00edmi \u00fa\u010dinky. I d\u00edky nim m\u00e1 tato zelenina vliv na<strong> kvalitu c\u00e9vn\u00ed st\u011bny.<\/strong> Nav\u00edc m\u00e1 <strong>antihypertenzn\u00ed \u00fa\u010dinky<\/strong> (vliv na sni\u017eov\u00e1n\u00ed krevn\u00edho tlaku) a tak\u00e9 m\u00e1 vliv na hladinu <strong>cholesterolu<\/strong> v krvi. Studie zkoumaj\u00ed i jej\u00ed efekt na sni\u017eov\u00e1n\u00ed cukru v krvi a v\u0161eobecn\u011b pozitivn\u00ed vliv na slo\u017eky tzv. <strong>metabolick\u00e9ho syndromu<\/strong> (diabetes mellitus 2. typu, obezita, zv\u00fd\u0161en\u00e1 hladina lipid\u016f v krvi, vysok\u00fd krevn\u00ed tlak). <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lilek je d\u00e1le dobr\u00fdm zdrojem <strong>v\u00e1pn\u00edku, fosforu, ho\u0159\u010d\u00edku a drasl\u00edku.<\/strong> Konzumujte ho v\u0161ak<strong> neoloupan\u00fd<\/strong>. Odstran\u011bn\u00edm slupky byste p\u0159i\u0161li o velk\u00e9 mno\u017estv\u00ed zm\u00edn\u011bn\u00fdch \u017eivin. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tuto zeleninu nikdy <strong>nejezte syrovou<\/strong>. Obsahuje <strong>alkaloidy<\/strong>, nap\u0159\u00edklad solanin, kter\u00fd m\u016f\u017ee vyvolat tr\u00e1vic\u00ed probl\u00e9my. Tepeln\u011b zpracovan\u00e9ho lilku se v\u0161ak nemus\u00edte b\u00e1t, proto\u017ee alkaloidy se <strong>ni\u010d\u00ed tepelnou \u00fapravou<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Obsah energie a \u017eivin v lilku (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>nutri\u010dn\u00ed hodnoty a voda<\/th><th><\/th><th>bioaktivn\u00ed l\u00e1tky<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energetick\u00e1 hodnota&nbsp;<\/td><td>23 kcal<\/td><td><strong>v\u00e1pn\u00edk<\/strong><\/td><td>9 mg<\/td><\/tr><tr><td>Sacharidy<\/td><td>2,9 g<\/td><td><strong>ho\u0159\u010d\u00edk<\/strong><\/td><td>14 mg<\/td><\/tr><tr><td>B\u00edlkoviny<\/td><td>0,98 g<\/td><td><strong>drasl\u00edk<\/strong><\/td><td>229 mg<\/td><\/tr><tr><td>Tuky<\/td><td>0,18 g<\/td><td><\/td><td><\/td><\/tr><tr><td>Vl\u00e1knina<\/td><td>3 g<\/td><td><\/td><td><\/td><\/tr><tr><td>Voda<\/td><td>92,3 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Jak vyu\u017e\u00edt lilek v kuchyni?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nakr\u00e1jejte na kole\u010dka a dejte zap\u00e9ct s potravinami dle chuti.<\/li>\n\n\n\n<li>Pod\u00e9ln\u011b ho p\u0159ekrojte na polovinu, napl\u0148te nap\u0159. mlet\u00fdm masem \u010di potravinami podle preferenc\u00ed a dejte zap\u00e9ct.<\/li>\n\n\n\n<li>Pou\u017eijte ho jako du\u0161enou nebo pe\u010denou zeleninovou p\u0159\u00edlohu.<\/li>\n\n\n\n<li>Je dobr\u00fd i jako sou\u010d\u00e1st zape\u010den\u00fdch t\u011bstovin nebo lasagn\u00ed.<\/li>\n\n\n\n<li>P\u0159idejte ho do le\u010da, om\u00e1\u010dky na t\u011bstoviny nebo rizota. <\/li>\n\n\n\n<li>Ud\u011blejte z n\u011bj dip nebo pomaz\u00e1nku.<\/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=\"Muzeme_cerstvou_zeleninu_nahradit_mrazenou\"><\/span>M\u016f\u017eeme \u010derstvou zeleninu nahradit mra\u017eenou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne v\u017edy m\u00e1me po ruce \u010derstvou zeleninu, p\u0159\u00edpadn\u011b nem\u00e1me \u010das na jej\u00ed p\u0159\u00edpravu. V takov\u00e9m p\u0159\u00edpad\u011b je nejjednodu\u0161\u0161\u00ed vyt\u00e1hnout z mraz\u00e1ku tu mra\u017eenou. A je to v po\u0159\u00e1dku, proto\u017ee mra\u017een\u00e1 zelenina nen\u00ed m\u00e9n\u011b kvalitn\u00ed ne\u017e \u010derstv\u00e1. Nemus\u00edte se b\u00e1t, \u017ee by zmra\u017een\u00edm vznikla hmota bez vitamin\u016f. Pr\u00e1v\u011b naopak, mra\u017een\u00e1 zelenina si je uchov\u00e1v\u00e1 v pom\u011brn\u011b vysok\u00fdch mno\u017estv\u00edch, proto\u017ee ke zmra\u017een\u00ed doch\u00e1z\u00ed ve st\u00e1diu, kdy je zelenina nejv\u00edce zral\u00e1 a m\u00e1 nejvy\u0161\u0161\u00ed obsah \u017eivin. V\u00edce o tomto t\u00e9matu se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/je-cerstve-ovoce-a-zelenina-zdravejsi-nez-mrazene-nebo-konzervovane\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Je \u010derstv\u00e9 ovoce a zelenina zdrav\u011bj\u0161\u00ed ne\u017e mra\u017een\u00e9 nebo konzervovan\u00e9?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"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>Zelenina by ur\u010dit\u011b m\u011bla b\u00fdt sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho zdrav\u00e9ho j\u00eddeln\u00ed\u010dku. Obsahuje nespo\u010detn\u00e9 mno\u017estv\u00ed \u017eivin, kter\u00e9 maj\u00ed mnoho <strong>zdravotn\u00edch benefit\u016f<\/strong>. Je to sm\u011bs l\u00e1tek s pozitivn\u00edmi \u00fa\u010dinky na imunitu, srde\u010dn\u011b-c\u00e9vn\u00ed syst\u00e9m, zrak, k\u016f\u017ei, tr\u00e1ven\u00ed, fyzickou v\u00fdkonnost a spoustu dal\u0161\u00edch. Abyste ze zeleniny vyt\u011b\u017eili co nejv\u00edce, denn\u011b konzumujte doporu\u010den\u00fdch<strong> 400 g<\/strong> a druhy zeleniny ide\u00e1ln\u011b <strong>st\u0159\u00eddejte<\/strong>, aby byl v\u00e1\u0161 v\u00fdb\u011br co <strong>nejpest\u0159ej\u0161\u00ed<\/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 v\u00e1m \u010dl\u00e1nek l\u00edbil a obohatil va\u0161e v\u011bdomosti, klidn\u011b ho sd\u00edlejte i mezi va\u0161e zn\u00e1m\u00e9, aby se i oni dozv\u011bd\u011bli o TOP benefitech zeleniny, kter\u00e9 maj\u00ed vliv na na\u0161e zdrav\u00ed.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zelenina pat\u0159\u00ed k mimo\u0159\u00e1dn\u011b d\u016fle\u017eit\u00fdm potravin\u00e1m s obsahem vitamin\u016f a r\u016fzn\u00fdch nepostradateln\u00fdch \u017eivin. Jak v\u00e1m jednotliv\u00e9 druhy zeleniny mohou pomoci zlep\u0161it zdrav\u00ed se dozv\u00edte v dne\u0161n\u00edm \u010dl\u00e1nku.<\/p>\n","protected":false},"author":156,"featured_media":387516,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6873,7563,7623,8067],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-388474","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-mineraly-cs","9":"tag-vitaminy-cs","10":"tag-zdravi","11":"tag-zelenina-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>TOP benefity zeleniny, kter\u00e9 zm\u011bn\u00ed v\u00e1\u0161 pohled na stravov\u00e1n\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zelenina pat\u0159\u00ed k mimo\u0159\u00e1dn\u011b d\u016fle\u017eit\u00fdm potravin\u00e1m, kter\u00e9 bychom nem\u011bli ignorovat. Jak v\u00e1m mohou zlep\u0161it zdrav\u00ed raj\u010data, kv\u011bt\u00e1k, mrkev \u010di \u0161pen\u00e1t se dozv\u00edte v dne\u0161n\u00edm \u010dl\u00e1nku.\" \/>\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\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TOP benefity zeleniny, kter\u00e9 zm\u011bn\u00ed v\u00e1\u0161 pohled na stravov\u00e1n\u00ed - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Zelenina pat\u0159\u00ed k mimo\u0159\u00e1dn\u011b d\u016fle\u017eit\u00fdm potravin\u00e1m, kter\u00e9 bychom nem\u011bli ignorovat. Jak v\u00e1m mohou zlep\u0161it zdrav\u00ed raj\u010data, kv\u011bt\u00e1k, mrkev \u010di \u0161pen\u00e1t se dozv\u00edte v dne\u0161n\u00edm \u010dl\u00e1nku.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-08T19:43:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-03T13:07:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.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=\"Zuzana G\u00e1likov\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=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"TOP benefity zeleniny, kter\u00e9 zm\u011bn\u00ed v\u00e1\u0161 pohled na stravov\u00e1n\u00ed\",\"datePublished\":\"2022-08-08T19:43:48+00:00\",\"dateModified\":\"2023-11-03T13:07:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/\"},\"wordCount\":4103,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.png\",\"keywords\":[\"miner\u00e1ly\",\"vitam\u00edny\",\"zdrav\u00ed\",\"zelenina\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00ed styl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/\",\"name\":\"TOP benefity zeleniny, kter\u00e9 zm\u011bn\u00ed v\u00e1\u0161 pohled na stravov\u00e1n\u00ed - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/top-benefity-zeleniny-ktere-zmeni-vas-pohled-na-stravovani\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/zelenina-FB-.png\",\"datePublished\":\"2022-08-08T19:43:48+00:00\",\"dateModified\":\"2023-11-03T13:07:15+00:00\",\"description\":\"Zelenina pat\u0159\u00ed k mimo\u0159\u00e1dn\u011b d\u016fle\u017eit\u00fdm potravin\u00e1m, kter\u00e9 bychom nem\u011bli ignorovat. 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