{"id":389477,"date":"2022-08-10T17:48:54","date_gmt":"2022-08-10T15:48:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=389477"},"modified":"2025-08-01T15:37:52","modified_gmt":"2025-08-01T13:37:52","slug":"20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/","title":{"rendered":"Potraviny, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/#Preco_su_bielkoviny_take_dolezite_a_kolko_z_nich_potrebujeme\" title=\"Pre\u010do s\u00fa bielkoviny tak\u00e9 d\u00f4le\u017eit\u00e9 a ko\u013eko z nich potrebujeme?&nbsp;\">Pre\u010do s\u00fa bielkoviny tak\u00e9 d\u00f4le\u017eit\u00e9 a ko\u013eko z nich potrebujeme?&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.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/#Najlepsie_potraviny_s_vysokym_obsahom_bielkovin_ktore_lahko_zapadnu_do_vasho_jedalnicka\" title=\"Najlep\u0161ie potraviny s vysok\u00fdm obsahom bielkov\u00edn, ktor\u00e9 \u013eahko zapadn\u00fa do v\u00e1\u0161ho jed\u00e1lni\u010dka\">Najlep\u0161ie potraviny s vysok\u00fdm obsahom bielkov\u00edn, ktor\u00e9 \u013eahko zapadn\u00fa do v\u00e1\u0161ho jed\u00e1lni\u010dka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/#Bonusovy_tip_Snacky_nabite_bielkovinami\" title=\"Bonusov\u00fd tip: Snacky nabit\u00e9 bielkovinami\">Bonusov\u00fd tip: Snacky nabit\u00e9 bielkovinami<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Asi u\u017e nikto nepochybuje o tom, \u017ee bielkoviny s\u00fa d\u00f4le\u017eitou s\u00fa\u010das\u0165ou n\u00e1\u0161ho jed\u00e1lni\u010dka. Nie v\u017edy je v\u0161ak ich dop\u013a\u0148anie jednoduch\u00e9. Mnoh\u00ed \u013eudia napr\u00edklad e\u0161te t\u00e1pu v tom, ktor\u00e9 zdroje s\u00fa najlep\u0161ie a kde vlastne tie popul\u00e1rne prote\u00edny n\u00e1jdu. Pripravili sme preto zoznam <strong>potrav\u00edn, ktor\u00e9 s\u00fa doslova nabit\u00e9 bielkovinami<\/strong>. Niektor\u00e9 by ste medzi nimi mo\u017eno v\u00f4bec ne\u010dakali.<\/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=\"Preco_su_bielkoviny_take_dolezite_a_kolko_z_nich_potrebujeme\"><\/span>Pre\u010do s\u00fa bielkoviny tak\u00e9 d\u00f4le\u017eit\u00e9 a ko\u013eko z nich potrebujeme?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bielkoviny s\u00fa jednou z troch z\u00e1kladn\u00fdch makro\u017eiv\u00edn, ktor\u00e9 potrebujeme na spr\u00e1vne fungovanie organizmu. Patria medzi esenci\u00e1lne l\u00e1tky, bez ktor\u00fdch sa na\u0161e telo nezaob\u00edde. Nejde len o <strong>zdravie kost\u00ed, rast a udr\u017eanie svalov \u010di chudnutie<\/strong>. S\u00fa takisto s\u00fa\u010das\u0165ou enz\u00fdmov, horm\u00f3nov, genetick\u00fdch \u0161trukt\u00far a obrann\u00fdch zlo\u017eiek, medzi ktor\u00e9 patria napr\u00edklad biele krvinky. Bielkoviny s\u00fa preto nevyhnutn\u00e9 aj pre n\u00e1\u0161 imunitn\u00fd syst\u00e9m. Rovnako n\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zrychlit-metabolizmus-a-spalovat-viac\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zr\u00fdchli\u0165 metabolizmus<\/strong><\/a><strong> a podpori\u0165 regener\u00e1ciu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ich pr\u00edjem by sa mal pod\u013ea v\u0161eobecn\u00e9ho odpor\u00fa\u010dania pohybova\u0165 v rozmedz\u00ed <strong>0,8 \u2013 2 g bielkov\u00edn na kilogram TH<\/strong> (telesnej hmotnosti), v z\u00e1vislosti od veku, zdravotn\u00e9ho stavu a objemu fyzickej aktivity. Pre 70 kg \u010dloveka je to teda 56 \u2013 140 g. Horn\u00e9ho intervalu by sa mohol dr\u017ea\u0165 napr\u00edklad akt\u00edvny silov\u00fd \u0161portovec, ktor\u00fd je v di\u00e9te a chce ochr\u00e1ni\u0165 svalov\u00fa hmotu pred sp\u00e1len\u00edm na energiu alebo by r\u00e1d nabral nejak\u00e9 svaly. Spodn\u00e1 hranica je potom sk\u00f4r pre \u013eud\u00ed, ktor\u00ed \u017eij\u00fa sedav\u00fdm sp\u00f4sobom \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby sme dok\u00e1zali prija\u0165 dostato\u010dn\u00e9 mno\u017estvo prote\u00ednov, treba ma\u0165 pravidelne v jed\u00e1lni\u010dku potraviny bohat\u00e9 na bielkoviny. V \u010dl\u00e1nku sa teda zameriame na ich <strong>dobre dostupn\u00e9 zdroje<\/strong>, ktor\u00e9 m\u00f4\u017eete \u013eahko zakomponova\u0165 do svojich jed\u00e1l. Pri ka\u017edom z nich sa bli\u017e\u0161ie zozn\u00e1mime s pribli\u017en\u00fdmi nutri\u010dn\u00fdmi hodnotami, obsahom prospe\u0161n\u00fdch l\u00e1tok a tie\u017e v\u00e1m porad\u00edme, \u010do si z nich m\u00f4\u017eete pripravi\u0165 v kuchyni.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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=\"Najlepsie_potraviny_s_vysokym_obsahom_bielkovin_ktore_lahko_zapadnu_do_vasho_jedalnicka\"><\/span>Najlep\u0161ie potraviny s vysok\u00fdm obsahom bielkov\u00edn, ktor\u00e9 \u013eahko zapadn\u00fa do v\u00e1\u0161ho jed\u00e1lni\u010dka<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\">PROTE\u00cdNY<\/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\u0161idy&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=\"#kuracie-maso\">Kuracie m\u00e4so<\/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=\"#hovadzie-maso\">Hov\u00e4dzie m\u00e4so<\/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=\"#bravcove-maso\">Brav\u010dov\u00e9 m\u00e4so<\/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=\"#sosovica\">\u0160o\u0161ovica<\/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=\"#tuniak\">Tuniak<\/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=\"#tekvicove-semienka\">Tekvicov\u00e9 semienka<\/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=\"#ovsene-vlocky\">Ovsen\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=\"#vajcia\">Vajcia<\/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=\"#lahodkove-drozdie\">Lah\u00f4dkov\u00e9 dro\u017edie<\/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=\"#cottage-syr\">Cottage syr<\/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. Prote\u00edny<\/h3>\n\n\n\n<p>Asi v\u00e1s neprekvap\u00ed, \u017ee medzi potraviny, ktor\u00e9 s\u00fa bohat\u00e9 na bielkoviny, by sa na prv\u00fdch prie\u010dkach <strong>umiestnil pr\u00e1ve <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>prote\u00edn<\/strong><\/a>. Ten spad\u00e1 do kateg\u00f3rie funk\u010dn\u00fdch potrav\u00edn, ktor\u00e9 maj\u00fa priazniv\u00e9 zlo\u017eenie a pozit\u00edvny vplyv na na\u0161e zdravie. Nemus\u00edte sa teda b\u00e1\u0165, \u017ee by \u0161lo o nejak\u00fa nebezpe\u010dn\u00fa l\u00e1tku. Medzi tie najpopul\u00e1rnej\u0161ie patria <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>srv\u00e1tkov\u00e9 (whey) prote\u00edny<\/strong><\/a>, ktor\u00e9 sa vyr\u00e1baj\u00fa z pasterizovan\u00e9ho mlieka, v ktorom sa v\u010faka enz\u00fdmom oddel\u00ed srv\u00e1tka od kaze\u00ednu. T\u00e1 sa potom \u010falej spracov\u00e1va, aby n\u00e1m vznikol <strong>kvalitn\u00fd prote\u00edn s optim\u00e1lnym podielom bielkov\u00edn<\/strong>. Tie tvoria pribli\u017ene 70 \u2013 90 %. <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>Pre veg\u00e1nov s\u00fa tu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prote\u00edny z rastlinn\u00fdch zdrojov<\/strong><\/a>, ktor\u00e9 maj\u00fa typicky menej priazniv\u00e9 aminokyselinov\u00e9 spektrum. Patria medzi ne napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sojovy-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>s\u00f3jov\u00fd<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ry\u017eov\u00fd<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/konopny-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>konopn\u00fd<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/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 aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>viaczlo\u017ekov\u00fd rastlinn\u00fd prote\u00edn<\/strong><\/a>. Je teda len na v\u00e1s, po ktorom siahnete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00e9 prote\u00edny s\u00fa navy\u0161e obohaten\u00e9 o \u010fal\u0161ie popul\u00e1rne zlo\u017eky. To e\u0161te viac pod\u010diarkuje ich funk\u010dnos\u0165. M\u00f4\u017ee \u00eds\u0165 napr\u00edklad o r\u00f4zne <strong>vitam\u00edny, miner\u00e1lne l\u00e1tky, aminokyseliny, tr\u00e1viace enz\u00fdmy \u010di <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/33-spalovace-tukov\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>spa\u013eova\u010de tukov<\/strong><\/a>. Ak sa chcete o prote\u00ednoch, ich p\u00f4vode, zdrojoch a funkci\u00e1ch dozvedie\u0165 viac, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/proteiny-a-ako-sa-v-nich-vyznat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si vybra\u0165 spr\u00e1vny prote\u00edn na chudnutie alebo rast svalov?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Srv\u00e1tkov\u00fd prote\u00edn, to nie s\u00fa len bielkoviny. Ako v\u00e1m m\u00f4\u017ee konkr\u00e9tnym sp\u00f4sobom zlep\u0161i\u0165 \u017eivot, sa do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/srvatkovy-protein-a-jeho-vplyv-na-rast-svalov-chudnutie-a-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Srv\u00e1tkov\u00fd prote\u00edn a jeho vplyv na rast svalov, chudnutie a zdravie<\/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\u00e9 hodnoty srv\u00e1tkov\u00e9ho prote\u00ednu 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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Srv\u00e1tkov\u00fd prote\u00edn True Whey \u2013 pr\u00edchu\u0165 biela \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 prote\u00ednom<\/h3>\n\n\n\n<p>Prote\u00edn nemus\u00edte konzumova\u0165 len vo forme n\u00e1poja, ktor\u00fd si priprav\u00edte v \u0161ejkri. Sk\u00faste ho zakomponova\u0165 do sladk\u00fdch dezertov, ktor\u00e9 tak obohat\u00edte o potrebn\u00e9 bielkoviny. Bu\u010fte kreat\u00edvni a sk\u00faste napr\u00edklad:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lahodne-tiramisu-s-dokonalou-chutou-a-vysokym-podielom-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lahodn\u00e9 tiramisu&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-bananovy-brownie-so-slusnou-davkou-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ban\u00e1nov\u00e9 brownies&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-nepeceny-kokosovy-kolac-s-poctivou-davkou-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nepe\u010den\u00fd kokosov\u00fd kol\u00e1\u010d&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/3-fitness-smoothies-recepty-cokoladove-jablcno-repove-a-spenatovo-ovocne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><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.sk\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1124x749.jpg\" alt=\"Ko\u013eko bielkov\u00edn obsahuje prote\u00edn?\" class=\"wp-image-388007\" style=\"width:843px;height:562px\" title=\"Ko\u013eko bielkov\u00edn obsahuje prote\u00edn?\" 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\u0161idy<\/h3>\n\n\n\n<p>Ak si pri telev\u00edzii radi pochut\u00edte na nie\u010dom dobrom, ur\u010dite v\u00e1s pote\u0161ia a milo prekvapia aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ara\u0161idy<\/a>. Tie toti\u017e patria medzi potraviny s vysok\u00fdm podielom bielkov\u00edn a zdrav\u00fdch tukov. Okrem toho sa m\u00f4\u017eu pochv\u00e1li\u0165 slu\u0161n\u00fdm obsahom prospe\u0161n\u00fdch l\u00e1tok a mikro\u017eiv\u00edn, ako napr\u00edklad <strong>hor\u010d\u00edk, vitam\u00edn B3 (niac\u00edn), me\u010f, kyselina olejov\u00e1, resveratrol, kyselina fenolov\u00e1 \u010di flavonoidy<\/strong>. Ara\u0161idy v\u010faka svojmu unik\u00e1tnemu zlo\u017eeniu preto m\u00f4\u017eu vpl\u00fdva\u0165 na na\u0161e kardiovaskul\u00e1rne zdravie, zn\u00ed\u017eenie cholesterolu \u010di rizika vzniku cukrovky 2. typu. Z t\u00fdchto benefitov m\u00f4\u017eete \u0165a\u017ei\u0165 aj v\u010faka <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ara\u0161idov\u00e9mu maslu<\/strong><\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Samozrejme, v obidvoch pr\u00edpadoch si dajte pozor na vysok\u00fd obsah energie. Rovnako si predov\u0161etk\u00fdm pri ara\u0161idovom masle str\u00e1\u017ete celkov\u00e9 zlo\u017eenie, aby obsahovalo <strong>\u010do najmenej zlo\u017eiek<\/strong>. Ide\u00e1lne je napr\u00edklad <strong>100 % ara\u0161idov\u00e9 maslo<\/strong>, ktor\u00e9 obsahuje len ara\u0161idy a ni\u010d viac.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno v\u00e1s k \u010dastej\u0161iemu jedeniu ara\u0161idov presved\u010d\u00ed aj fakt, \u017ee u\u017e len jednou hrs\u0165ou (cca 28 g) spln\u00edte asi \u0161tvrtinu odpor\u00fa\u010danej dennej d\u00e1vky mang\u00e1nu a pribli\u017ene tretinu vitam\u00ednu B9 (fol\u00e1t). Jeho vy\u0161\u0161\u00ed pr\u00edjem je d\u00f4le\u017eit\u00fd najm\u00e4 v tehotenstve, preto\u017ee vpl\u00fdva na rast z\u00e1rodo\u010dn\u00fdch tkan\u00edv. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 sa dozvedie\u0165 viac o ara\u0161idoch? Potom by v\u00e1m nemal ujs\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/arasidy-vsetko-co-o-nich-musite-vediet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ara\u0161idy a v\u0161etko, \u010do o nich mus\u00edte vedie\u0165<\/strong><\/a>.<\/p>\n\n\n\n<p>Ak\u00e9 benefity m\u00e1 ara\u0161idov\u00e9 maslo? To zist\u00edte v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/arasidove-maslo-ako-vybrat-to-najlepsie-a-aky-vplyv-ma-na-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ara\u0161idov\u00e9 maslo: Ako vybra\u0165 to najlep\u0161ie a ak\u00fd vplyv m\u00e1 na zdravie?<\/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\u00e9 hodnoty ara\u0161idov a ara\u0161idov\u00e9ho masla<\/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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ara\u0161idy (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\u0161idov\u00e9 maslo (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\u0161idmi a ara\u0161idov\u00fdm maslom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/arasidove-maslo-fitness-recepty\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>flapjacky, muffiny, su\u0161ienky, smoothie n\u00e1poje a \u010fal\u0161ie dobroty<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tvarohova-babovka-s-arasidovym-maslom-a-kakaom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tvarohov\u00e1 b\u00e1bovka s ara\u0161idov\u00fdm maslom a kakaom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-nepecene-tycinky-inspirovane-chutou-legendarneho-snickers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nepe\u010den\u00e9 ty\u010dinky in\u0161pirovan\u00e9 chu\u0165ou legend\u00e1rneho Snickers<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/valentinsky-fitness-recept-nadychana-raw-torticka-s-proteinom-a-arasidovym-maslom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nad\u00fdchan\u00e1 torti\u010dka s prote\u00ednom a ara\u0161idov\u00fdm maslom<\/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=\"69670,44506,36625,60667,56392,56566,54646,54652,53113,5331,43975,5380,5333,5951,30271,28693,8665\" ><\/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. Kuracie m\u00e4so<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" target=\"_blank\" aria-label=\"Kuracie prsia (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kuracie prsia<\/a> s\u00fa zlat\u00fdm gr\u00e1lom ka\u017ed\u00e9ho fitness\u00e1ka. Ide toti\u017e o kvalitn\u00fd zdroj bielkov\u00edn s minimom tuku. Navy\u0161e s\u00fa bez sacharidov a p\u00fd\u0161ia sa<strong> obsahom prospe\u0161n\u00fdch l\u00e1tok<\/strong>, ako je vitam\u00edn B3 (niac\u00edn), sel\u00e9n a fosfor. V\u010faka svojim vlastnostiam s\u00fa teda ide\u00e1lnou potravinou pri chudnut\u00ed, a to dokonca aj v z\u00e1vere\u010dnej f\u00e1ze preds\u00fa\u0165a\u017enej di\u00e9ty. Ak si potrp\u00edme na chu\u0165 a kvalitu, je ide\u00e1lne vybera\u0165 m\u00e4so z welfare chovu. Pri \u0148om toti\u017e <strong>pozn\u00e1me p\u00f4vod a podmienky<\/strong>, v ktor\u00fdch zviera vyrastalo. Mo\u017eno v\u00e1s prekvap\u00ed, \u017ee m\u00e4so BIO kur\u010diat \u010di kur\u010diat z vo\u013en\u00e9ho chovu m\u00e1 aj o nie\u010do viac bielkov\u00edn (cca 2 g viac). Je to hlavne preto, lebo zviera \u017eije zvy\u010dajne dlh\u0161ie a m\u00e1 viac pohybu. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samozrejme, prsia nie s\u00fa jedinou \u010das\u0165ou kur\u010da\u0165a, ktor\u00e1 je bohat\u00e1 na bielkoviny. Skvelou vo\u013ebou s\u00fa aj <strong>stehn\u00e1 alebo kr\u00eddla<\/strong>. Av\u0161ak tie zvy\u010dajne obsahuj\u00fa viac tuku, a to najm\u00e4 pre ko\u017eu. Ak chcete podiel tejto makro\u017eiviny zn\u00ed\u017ei\u0165, je ide\u00e1lne ju z m\u00e4sa odstr\u00e1ni\u0165.<\/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> Ak nem\u00e1te \u010das alebo sa v\u00e1m z in\u00e9ho d\u00f4vodu nechce pripravova\u0165 m\u00e4so, skvelou vychyt\u00e1vkou m\u00f4\u017eu by\u0165 <a href=\"https:\/\/gymbeam.sk\/kuracie-prsia-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kuracie prsia<\/strong><\/a><strong> v konzerve<\/strong>, ktor\u00e9 sa daj\u00fa rovno jes\u0165.<\/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\u00e9 hodnoty kurac\u00edch p\u0155s<\/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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kuracie prsia (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 kurac\u00edmi prsami<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zapekane-kuracie-prsia-v-jogurtovej-marinade\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zapekan\u00e9 kuracie prsia v jogurtovej marin\u00e1de<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lasagne-s-kuracim-masom-a-ricottou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lasagne s kurac\u00edm m\u00e4som a ricottou<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pecene-kuracie-prsia-caprese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pe\u010den\u00e9 kuracie prsia Caprese<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vonave-indicke-kari-s-trhanym-kuracim-masom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vo\u0148av\u00e9 indick\u00e9 kari s trhan\u00fdm kurac\u00edm m\u00e4som<\/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_0845-1124x749.jpg\" alt=\"Ko\u013eko bielkov\u00edn obsahuj\u00fa kuracie prsia?\" class=\"wp-image-388022\" style=\"width:843px;height:562px\" title=\"Ko\u013eko bielkov\u00edn obsahuj\u00fa kuracie prsia?\" 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\u00e4dzie m\u00e4so<\/h3>\n\n\n\n<p>Hov\u00e4dzie m\u00e4so je v\u00fdborn\u00fdm zdrojom bielkov\u00edn a pod\u013ea druhu sa l\u00ed\u0161i obsahom tuku a celkovej energie. Ak v\u00e1m ide predov\u0161etk\u00fdm o bielkoviny, je ide\u00e1lne siahnu\u0165 sk\u00f4r po kvalitnej svie\u010dkovici, na ktorej si s ob\u013eubou pochutn\u00e1vaj\u00fa aj gurm\u00e1ni. Jej nev\u00fdhodou je vy\u0161\u0161ia cena, ktor\u00e1 nemus\u00ed by\u0165 dostupn\u00e1 pre ka\u017ed\u00e9ho. Menej vhodn\u00e9 a tu\u010dnej\u0161ie s\u00fa napr\u00edklad glejovka, pupok \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><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">Hov\u00e4dzie m\u00e4so<\/a> je okrem bielkov\u00edn tie\u017e <strong>skvel\u00fdm zdrojom h\u00e9mov\u00e9ho \u017eeleza<\/strong>. To je toti\u017e lep\u0161ie vstrebate\u013en\u00e9 ako neh\u00e9mov\u00e9, ktor\u00e9 typicky n\u00e1jdeme v rastlinn\u00fdch potravin\u00e1ch. Ak teda chcete doplni\u0165 t\u00fato miner\u00e1lnu l\u00e1tku a nepatr\u00edte medzi veg\u00e1nov, pr\u00e1ve hov\u00e4dzie m\u00e4so bude skvelou vo\u013ebou. Nedostatok \u017eeleza by mohol <strong>vies\u0165 a\u017e k an\u00e9mii alebo chudokrvnosti<\/strong>, ktor\u00e1 sa naj\u010dastej\u0161ie prejavuje zv\u00fd\u0161enou \u00fanavou, zl\u00fdm d\u00fdchan\u00edm alebo bledos\u0165ou ko\u017ee. Na jej vznik s\u00fa n\u00e1chylnej\u0161ie \u017eeny, ke\u010f\u017ee \u017eelezo ka\u017ed\u00fd mesiac str\u00e1caj\u00fa z organizmu prostredn\u00edctvom men\u0161tru\u00e1cie. Okrem \u017eeleza n\u00e1jdeme v hov\u00e4dzom m\u00e4se aj \u010fal\u0161ie mikro\u017eiviny, ako <strong>vitam\u00edn B12 (kobalam\u00edn), zinok, sel\u00e9n \u010di vitam\u00edn B3 (niac\u00edn)<\/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\u00e9 hodnoty hov\u00e4dzej svie\u010dkovice<\/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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Hov\u00e4dzia svie\u010dkovica (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\u00e4dz\u00edm m\u00e4som<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pecene-bataty-plnene-hovadzim-masom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pe\u010den\u00e9 bataty plnen\u00e9 hov\u00e4dz\u00edm m\u00e4som<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-stavnate-hovadzie-burrito-s-quinoou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0161\u0165avnat\u00e9 hov\u00e4dzie burrito s quinoou<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tradicne-mexicke-chilli-con-carne-s-ryzou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tradi\u010dn\u00e9 mexick\u00e9 chilli con carne s ry\u017eou<\/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. Brav\u010dov\u00e9 m\u00e4so<\/h3>\n\n\n\n<p>AJ brav\u010dov\u00e9 m\u00e4so je v\u00fdborn\u00fdm zdrojom bielkov\u00edn a \u010fal\u0161\u00edch mikronutrientov. Medzi ne patr\u00ed napr\u00edklad <strong>vitam\u00edn B1 <\/strong>(tiam\u00edn),<strong> sel\u00e9n, zinok, vitam\u00edn B6 (pyridox\u00edn) a B12 (kobalam\u00edn)<\/strong>. Samozrejme, \u010dastou nev\u00fdhodou je jeho vy\u0161\u0161\u00ed podiel tuku. Najm\u00e4 pri tomto druhu m\u00e4sa je d\u00f4le\u017eit\u00e9 h\u013eadie\u0165 na kvalitu, zlo\u017eenie a vybera\u0165 si ide\u00e1lne chud\u00e9 k\u00fasky, pri ktor\u00fdch je podiel tejto makro\u017eiviny ni\u017e\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skvelou vo\u013ebou je napr\u00edklad brav\u010dov\u00e1 panenka, stehno alebo pe\u010dienka. Tu\u010dnej\u0161ia je napr\u00edklad brav\u010dov\u00e1 krkovi\u010dka. Zauj\u00edmavos\u0165ou je aj fakt, \u017ee 150 g porciou brav\u010dovej panenky dopln\u00edte cel\u00e9 potrebn\u00e9 denn\u00e9 mno\u017estvo vitam\u00ednu B3. Ten sa v tele podie\u013ea na spr\u00e1vnom fungovan\u00ed psychiky, nervov\u00e9ho syst\u00e9mu a pom\u00e1ha zn\u00ed\u017ei\u0165 \u00fanavu a vy\u010derpanie.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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\u00e9 hodnoty brav\u010dovej 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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Brav\u010dov\u00e1 panenka \u2013 chud\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 brav\u010dov\u00fdm m\u00e4som<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pl\u00e1tky brav\u010dov\u00e9ho m\u00e4sa m\u00f4\u017eete grilova\u0165, piec\u0165, dusi\u0165 aj restova\u0165<\/li>\n\n\n\n<li>v mletej forme sa d\u00e1 pou\u017ei\u0165 na pr\u00edpravu m\u00e4sov\u00fdch zmes\u00ed alebo pe\u010denej sekanej<\/li>\n\n\n\n<li>v\u00fdborne chut\u00ed aj v kombin\u00e1cii so zeleninou, napr\u00edklad ich m\u00f4\u017eete spolu zapiec\u0165<\/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.sk\/mandle-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mandle<\/strong><\/a>&nbsp;na rozdiel od ara\u0161idov skuto\u010dne patria medzi orechy. To, \u017ee obsahuj\u00fa slu\u0161n\u00e9 mno\u017estvo bielkov\u00edn, by ste na ne mo\u017eno ani nepovedali. Typick\u00fd je pre ne predov\u0161etk\u00fdm vysok\u00fd <strong>podiel zdrav\u00fdch tukov<\/strong>. Ani s t\u00fdmi by sme to v\u0161ak nemali preh\u00e1\u0148a\u0165, a tak je ide\u00e1lne da\u0165 si napr\u00edklad za hrs\u0165, a nie cel\u00e9 balenie. Okrem toho s\u00fa<strong> zdrojom bielkov\u00edn a z\u00edskaj\u00fa si v\u00e1s tie\u017e svoj\u00edm vysok\u00fdm obsahom vl\u00e1kniny<\/strong>, ktor\u00e1 je d\u00f4le\u017eit\u00e1 pre zdrav\u00e9 tr\u00e1venie. Mo\u017eno v\u00e1s prekvap\u00ed aj fakt, \u017ee mandle s\u00fa u\u017e od \u010dias starovek\u00fdch Rimanov sp\u00e1jan\u00e9 s plodnos\u0165ou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto s\u00fa bohat\u00e9 na hor\u010d\u00edk, drasl\u00edk, mang\u00e1n, vitam\u00edn E a \u010fal\u0161ie mikro\u017eiviny. Ani pri mandliach netreba konzumova\u0165 len samotn\u00e9 orechy. Vychutna\u0165 si ich m\u00f4\u017eete aj vo forme <strong>jemn\u00e9ho masla<\/strong>, ktor\u00e9 sa perfektne hod\u00ed do ka\u0161\u00ed a dezertov. A pokia\u013e nepatr\u00edte medzi fan\u00fa\u0161ikov mandl\u00ed, m\u00f4\u017eete da\u0165 \u0161ancu aj in\u00fdm orechom. \u010co tak sk\u00fasi\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pistacie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pist\u00e1cie<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/lieskove-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lieskov\u00e9<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vla\u0161sk\u00e9<\/strong><\/a><strong> \u010di <\/strong><a href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ke\u0161u orechy<\/strong><\/a>? Aj tie si m\u00f4\u017eete vychutna\u0165 vo forme <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lahodn\u00fdch kr\u00e9mov\u00fdch masiel<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete o mandliach dozvedie\u0165 viac inform\u00e1ci\u00ed, potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mandle-vsetko-co-potrebujete-vediet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mandle: V\u0161etko, \u010do o nich potrebujete vedie\u0165<\/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\u00e9 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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/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 mand\u013eami<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kokosove-proteinove-gulicky-s-mandlou-ako-raffaello\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kokosov\u00e9 prote\u00ednov\u00e9 gu\u013e\u00f4\u010dky s mand\u013eou ako Raffaello<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganske-mandlove-susienky-s-kuskami-cokolady\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>veg\u00e1nske mand\u013eov\u00e9 su\u0161ienky s k\u00faskami \u010dokol\u00e1dy<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vianocne-mandlove-keksiky-s-cokoladou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>viano\u010dn\u00e9 mand\u013eov\u00e9 keks\u00edky 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.sk\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky.png\" alt=\"Ko\u013eko bielkov\u00edn obsahuj\u00fa mandle?\" class=\"wp-image-388037\" style=\"width:843px;height:562px\" title=\"Ko\u013eko bielkov\u00edn obsahuj\u00fa 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. \u0160o\u0161ovica<\/h3>\n\n\n\n<p>\u0160o\u0161ovica patr\u00ed medzi kvalitn\u00e9 a <strong>cenovo dostupn\u00e9 zdroje bielkov\u00edn<\/strong>, na ktor\u00e9 sa \u010dasto zab\u00fada. Z\u00e1rove\u0148 <strong>obsahuje komplexn\u00e9 sacharidy, vl\u00e1kninu, ale aj ni\u017e\u0161ie mno\u017estvo tuku<\/strong>. V\u010faka tomu je ide\u00e1lnym komplexn\u00fdm jedlom. M\u00f4\u017eete ju jes\u0165 ako pr\u00edlohu, vyu\u017ei\u0165 ako z\u00e1klad jedla alebo s \u0148ou o\u017eivi\u0165 zeleninov\u00fd \u0161al\u00e1t. Ve\u013ekou v\u00fdhodou je, \u017ee si na nej m\u00f4\u017eu pochutn\u00e1va\u0165 aj vegetari\u00e1ni a veg\u00e1ni. Rovnako je bohat\u00e1 aj na mikro\u017eiviny. Za zmienku stoj\u00ed napr\u00edklad jej vysok\u00fd obsah vitam\u00ednu B9 (fol\u00e1t), B1 (tiam\u00edn), medi \u010di \u017eeleza.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160o\u0161ovica nie je v\u0161ak jen jedna. Existuje nieko\u013eko druhov. Zo \u0161kolskej jed\u00e1lne ur\u010dite pozn\u00e1te zelen\u00fa \u0161o\u0161ovicu. Jej nev\u00fdhodou je, \u017ee sa var\u00ed dlh\u0161ie a mus\u00edme ju vopred nam\u00e1\u010da\u0165. V tomto oh\u013eade jej skvele konkuruje napr\u00edklad l\u00fapan\u00e1 <a href=\"https:\/\/gymbeam.com\/blog\/tag\/cervena-sosovica\/\" class=\"ek-link\">\u010derven\u00e1 \u0161o\u0161ovica<\/a>, ktor\u00fa m\u00e1te za chv\u00ed\u013eu pripraven\u00fa, je lep\u0161ie str\u00e1vite\u013en\u00e1 a <strong>nevy\u017eaduje nam\u00e1\u010danie<\/strong>. Stretn\u00fa\u0165 sa m\u00f4\u017eete tie\u017e s \u010diernou \u0161o\u0161ovicou (beluga), ktor\u00e1 vynik\u00e1 svojou jemnou orie\u0161kovou chu\u0165ou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste \u0161o\u0161ovici e\u0161te nepri\u0161li na chu\u0165, m\u00f4\u017eete sk\u00fasi\u0165 napr\u00edklad \u0161o\u0161ovicov\u00e9 \u010dipsy alebo <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-sosovicove-cestoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">cestoviny<\/a>, ktor\u00e9 vyu\u017eijete ako pr\u00edlohu alebo z\u00e1klad \u0161al\u00e1tu. Pr\u00edpadne m\u00f4\u017eete siahnu\u0165 po in\u00fdch <a aria-label=\"lu\u0161t\u011bnin\u00e1ch (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\">strukovin\u00e1ch<\/a>, napr\u00edklad po <a href=\"https:\/\/gymbeam.sk\/fazula-mungo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">fazuli<\/a>, hrachu, s\u00f3ji \u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\">c\u00edceri<\/a>. Aj tie s\u00fa <strong>skvel\u00fdm zdrojom zdraviu prospe\u0161n\u00fdch l\u00e1tok<\/strong>, ktor\u00e9 podporia spr\u00e1vne fungovanie tela. V\u0161eobecne je skvelou vo\u013ebou kombinova\u0165 strukoviny s obilninami, aby sme zv\u00fd\u0161ili kvalitu obsiahnut\u00fdch bielkov\u00edn a aminokyselinov\u00fdm spektrom sa pribl\u00ed\u017eili k t\u00fdm \u017eivo\u010d\u00ed\u0161nym.<\/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\u00e9 hodnoty \u0161o\u0161ovice<\/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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cerven\u00e1 \u0161o\u0161ovica (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 \u0161o\u0161ovica (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\">\u010cierna \u0161o\u0161ovica (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 so \u0161o\u0161ovicou<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lahky-sosovicovy-salat-s-pecenou-mrkvou-avokadom-a-syrom-feta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u013eahk\u00fd \u0161o\u0161ovicov\u00fd \u0161al\u00e1t s pe\u010denou mrkvou, avok\u00e1dom a syrom feta<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kremova-sosovicova-polievka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kr\u00e9mov\u00e1 \u0161o\u0161ovicov\u00e1 polievka<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-spagety-bolognese-na-vegansky-sposob\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0161pagety Bolognese na veg\u00e1nsky sp\u00f4sob<\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-1124x749.jpg\" alt=\"Ko\u013eko bielkov\u00edn obsahuje \u0161o\u0161ovica?\" class=\"wp-image-388052\" style=\"width:843px;height:562px\" title=\"Ko\u013eko bielkov\u00edn obsahuje \u0161o\u0161ovica?\" 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. Tuniak<\/h3>\n\n\n\n<p>Tuniak patr\u00ed medzi popul\u00e1rne morsk\u00e9 ryby s vysok\u00fdm obsahom bielkov\u00edn a zdraviu prospe\u0161n\u00fdch <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/omega-3-mastne-kyseliny-omega-6-mastne-kyseliny-pomer\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">omega-3 mastn\u00fdch kysel\u00edn<\/a>. Ich optim\u00e1lny pr\u00edjem je sp\u00e1jan\u00fd napr\u00edklad so zdrav\u00edm kardiovaskul\u00e1rneho syst\u00e9mu. Takisto je v\u00fdborn\u00fdm zdrojom vitam\u00ednu B12 (kobalam\u00edn) a vitam\u00ednu D, ktor\u00fd je zase d\u00f4le\u017eit\u00fd pre zdravie kost\u00ed a imunitn\u00fd syst\u00e9m. M\u00f4\u017eete ho jes\u0165 vo forme lahodn\u00e9ho steaku alebo si pr\u00edpravu u\u013eah\u010di\u0165 konzervou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tuniak-v-olivovom-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tuniaka v oleji<\/strong><\/a><strong> \u010di <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vo vlastnej \u0161\u0165ave<\/strong><\/a>.<strong>&nbsp;<\/strong>M\u00f4\u017eete ho prida\u0165 napr\u00edklad do \u0161al\u00e1tov alebo z neho urobi\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakova-natierka-s-vajickami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lahodn\u00fa n\u00e1tierku<\/strong><\/a>.<strong>&nbsp;<\/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>Samozrejme, <a href=\"https:\/\/gymbeam.com\/blog\/tag\/tuniak\/\">tuniak<\/a> nie je jedinou lahodnou rybou, ktor\u00e1 je bohat\u00e1 na bielkoviny, prospe\u0161n\u00e9 l\u00e1tky a zdrav\u00e9 tuky. Skvelou vo\u013ebou m\u00f4\u017ee by\u0165 aj losos, pstruh, krevety, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sardinky<\/a> a \u010fal\u0161ie men\u0161ie druhy r\u00fdb, ktor\u00e9 zvy\u010dajne obsahuj\u00fa ove\u013ea menej ortuti v porovnan\u00ed s t\u00fdmi v\u00e4\u010d\u0161\u00edmi, ako napr\u00edklad \u017eralok. Siahnu\u0165&nbsp; m\u00f4\u017eete tie\u017e po morsk\u00fdch plodoch.<\/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\u00e9 hodnoty tuniaka<\/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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuniak 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 tuniaka 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 tuniaka vo vlastnej \u0161\u0165ave<\/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 tuniakom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-poke-bowl-s-ryzou-a-tuniakom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pok\u00e9 bowl s ry\u017eou a tuniakom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakove-muffiny-nabite-bielkovinami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tuniakov\u00e9 muffiny nabit\u00e9 bielkovinami<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakova-natierka-s-vajickami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tuniakov\u00e1 n\u00e1tierka s vaj\u00ed\u010dkami<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-fazulovy-salat-s-tuniakom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fazu\u013eov\u00fd \u0161al\u00e1t s tuniakom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakovy-wrap-s-avokadovym-dipom-a-zeleninou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tuniakov\u00fd wrap s avok\u00e1dov\u00fdm dipom a so 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. Tekvicov\u00e9 semienka<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tekvicov\u00e9-semienka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tekvicov\u00e9 semienka<\/a> s\u00fa \u010fal\u0161ou potravinou, pri ktorej by ste \u010dakali sk\u00f4r vysok\u00fd obsah tuku, a nie bielkov\u00edn. Oboje je v\u0161ak spr\u00e1vne. S\u00fa toti\u017e bohat\u00e9 na <strong>prospe\u0161n\u00e9 omega-3 mastn\u00e9 kyseliny<\/strong>, ale obsahuj\u00fa aj mang\u00e1n, fosfor \u010di hor\u010d\u00edk. V\u010faka nemu vpl\u00fdvaj\u00fa na spr\u00e1vne fungovanie svalov, nervovej s\u00fastavy a psychiky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho vynikaj\u00fa <strong>vysok\u00fdm obsahom spom\u00ednan\u00fdch bielkov\u00edn a vl\u00e1kniny<\/strong>. S\u00fa preto skvelou potravinou, ktor\u00e1 by v jed\u00e1lni\u010dku rozhodne nemala ch\u00fdba\u0165. Tekvicov\u00e9 semienka nie s\u00fa jedin\u00e9 s v\u00fdborn\u00fdmi nutri\u010dn\u00fdmi vlastnos\u0165ami a <strong>zauj\u00edmav\u00fdm obsahom bielkov\u00edn<\/strong>. Skvelou vo\u013ebou s\u00fa v tomto oh\u013eade napr\u00edklad aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-konopne-semienka-lupane-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">konopn\u00e9 semienka<\/a>, ktor\u00e9 sa hodia najm\u00e4 do <a href=\"https:\/\/gymbeam.com\/blog\/tag\/smoothie\/\" class=\"ek-link\">smoothie<\/a> n\u00e1pojov.<\/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\u00e9 hodnoty tekvicov\u00fdch semienok<\/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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tekvicov\u00e9 semienka (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 tekvicov\u00fdmi semienkami<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-mrkvovy-chlieb-s-tekvicovymi-semienkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mrkvov\u00fd chlieb s tekvicov\u00fdmi semienkami<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kremova-sosovicova-polievka-s-tekvicovymi-semienkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kr\u00e9mov\u00e1 \u0161o\u0161ovicov\u00e1 polievka s tekvicov\u00fdmi semienkami<\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka.png\" alt=\"Ko\u013eko bielkov\u00edn obsahuje \u0161o\u0161ovica?\" class=\"wp-image-388068\" style=\"width:843px;height:562px\" title=\"Ko\u013eko bielkov\u00edn obsahuj\u00fa tekvicov\u00e9 semienka?\" 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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tofu<\/a> je jedn\u00fdm z <strong>najpopul\u00e1rnej\u0161\u00edch a najkvalitnej\u0161\u00edch zdrojov rastlinn\u00fdch bielkov\u00edn<\/strong>. Vyr\u00e1ba sa zo s\u00f3jov\u00fdch b\u00f4bov a m\u00e1 vysok\u00fd obsah v\u00e1pnika, mang\u00e1nu, medi a sel\u00e9nu, ktor\u00fd vpl\u00fdva napr\u00edklad na fungovanie imunity \u010di udr\u017eanie zdrav\u00fdch vlasov a nechtov. <strong>S\u00f3ja, z ktorej sa tofu vyr\u00e1ba<\/strong>, m\u00f4\u017ee ma\u0165 tie\u017e dobr\u00fd vplyv na na\u0161e zdravie. Konkr\u00e9tne sa sp\u00e1ja napr\u00edklad s pozit\u00edvnym p\u00f4soben\u00edm na kardiovaskul\u00e1rny syst\u00e9m a s mo\u017en\u00fdm zn\u00ed\u017een\u00edm hladiny \u201ezl\u00e9ho\u201d (LDL) cholesterolu. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energetick\u00e1 hodnota sa pri <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/tofu\/\">tofu<\/a> m\u00f4\u017ee pod\u013ea druhu v\u00fdrazne meni\u0165. Ak je v n\u00e1leve, m\u00e1 zvy\u010dajne vy\u0161\u0161\u00ed podiel vody a naopak, ni\u017e\u0161iu energetick\u00fa hodnotu. \u010castej\u0161ie sa v\u0161ak stretnete s <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>v\u00e1kuovan\u00fdm tofu<\/strong><\/a> bez n\u00e1levu, ktor\u00e9 m\u00e1 vy\u0161\u0161iu energetick\u00fa hodnotu aj obsah bielkov\u00edn. V\u00fdsledn\u00fd obsah prote\u00ednov a \u010fal\u0161\u00edch \u017eiv\u00edn teda jednoducho z\u00e1vis\u00ed od podielu vody a nutri\u010dn\u00fdch vlastnost\u00ed s\u00f3jov\u00fdch b\u00f4bov. Samozrejme, tofu nie je jedinou popul\u00e1rnou rastlinnou bielkovinou. Skvelou vo\u013ebou m\u00f4\u017ee by\u0165 aj <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tempeh<\/strong><\/a>, ktor\u00fd m\u00e1 jemne orie\u0161kov\u00fa chu\u0165, alebo <a href=\"https:\/\/gymbeam.com\/blog\/tag\/seitan\/\">seitan<\/a>. Obidva zdroje obsahuj\u00fa \u010dasto viac bielkov\u00edn ako popul\u00e1rne tofu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete o rastlinn\u00fdch zdrojoch bielkov\u00edn dozvedie\u0165 viac inform\u00e1ci\u00ed, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka?<\/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\u00e9 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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu v n\u00e1leve (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 v\u00e1kuovan\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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-quinoa-s-restovanym-tofu-zeleninou-a-avokadom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>quinoa s restovan\u00fdm tofu, zeleninou a avok\u00e1dom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-chrumkave-tofu-steaky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>chrumkav\u00e9 tofu steaky<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganske-stir-fry-s-tofu-a-zeleninou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>veg\u00e1nske stir-fry s tofu a so zeleninou<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cokoladove-lievance-z-tofu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010dokol\u00e1dov\u00e9 lievance z tofu<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganske-miesane-vajicka-z-tofu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>veg\u00e1nske mie\u0161an\u00e9 vaj\u00ed\u010dka 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. Ovsen\u00e9 vlo\u010dky<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ovsen\u00e9 vlo\u010dky<\/strong><\/a> s\u00fa \u010fal\u0161ou potravinou, pri ktorej m\u00f4\u017ee by\u0165 obsah bielkov\u00edn mil\u00fdm prekvapen\u00edm. Maj\u00fa vysok\u00fd <strong>podiel sacharidov a vl\u00e1kniny<\/strong>, ale aj fosforu, medi, \u017eeleza, sel\u00e9nu, hor\u010d\u00edka a \u010fal\u0161\u00edch <strong>prospe\u0161n\u00fdch mikro\u017eiv\u00edn<\/strong>. V zlo\u017een\u00ed n\u00e1jdete aj siln\u00e9 antioxidanty pod n\u00e1zvom avenatramidy, ktor\u00e9 pom\u00e1haj\u00fa chr\u00e1ni\u0165 bunky pred oxida\u010dn\u00fdm stresom. Okrem toho sa ovos najm\u00e4 v\u010faka obsahu vl\u00e1kniny sp\u00e1ja s mo\u017en\u00fdm vplyvom na <strong>zn\u00ed\u017eenie krvn\u00e9ho tlaku, rizika cukrovky a cholesterolu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak m\u00e1te <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a> pravidelne<\/strong> na svojom tanieri alebo <strong>v<\/strong> <strong>ra\u0148ajkovej miske<\/strong>, mo\u017eno v\u00e1m pr\u00eddu vhod aj \u010fal\u0161ie alternat\u00edvy. \u010co tak vysk\u00fa\u0161a\u0165 poh\u00e1nkov\u00e9 alebo p\u0161enov\u00e9 vlo\u010dky? Uvid\u00edte, \u017ee va\u0161im pokrmom dodaj\u00fa nov\u00fd chu\u0165ov\u00fd rozmer.<\/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\u00e9 hodnoty ovsen\u00fdch vlo\u010diek<\/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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ovsen\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 ovsen\u00fdmi vlo\u010dkami<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ovsena-kasa-cez-noc-s-pudingom-a-cokoladovou-krustou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ovsen\u00e1 ka\u0161a cez noc s pudingom a \u010dokol\u00e1dovou krustou<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-bananove-lievance-z-ovsenych-vlociek\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ban\u00e1nov\u00e9 lievance z ovsen\u00fdch vlo\u010diek<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-fermentovane-overnight-vlocky-s-orieskami-a-ovocim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fermentovan\u00e9 overnight vlo\u010dky s orie\u0161kami a ovoc\u00edm<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kokosovo-kakaova-ovsena-kasa-cez-noc\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kokosovo-kakaov\u00e1 ovsen\u00e1 ka\u0161a cez 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.sk\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1.png\" alt=\"Ko\u013eko bielkov\u00edn obsahuj\u00fa ovsen\u00e9 vlo\u010dky?\" class=\"wp-image-388083\" style=\"width:843px;height:562px\" title=\"Ko\u013eko bielkov\u00edn obsahuj\u00fa ovsen\u00e9 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 aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Quinoa<\/strong><\/a><strong> je bezlepkov\u00e1 pseudoobilnina <\/strong>s vysok\u00fdm obsahom vl\u00e1kniny. Okrem kvalitn\u00fdch sacharidov v\u00e1s pote\u0161\u00ed fakt, \u017ee pom\u00f4\u017ee s doplnen\u00edm bielkov\u00edn. Navy\u0161e obsahuje zauj\u00edmav\u00e9 mno\u017estvo <strong>medi \u010di <a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">hor\u010d\u00edka<\/a><\/strong>, \u010do s\u00fa miner\u00e1lne l\u00e1tky d\u00f4le\u017eit\u00e9 pre spr\u00e1vnu funkciu organizmu. Okrem toho v nej n\u00e1jdete ve\u013ea <strong>prospe\u0161n\u00fdch fenolov, terp\u00e9noidov a flavonoidov<\/strong>, ktor\u00e9 maj\u00fa mno\u017estvo fyziologick\u00fdch funkci\u00ed. Spomen\u00fa\u0165 m\u00f4\u017eeme napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvercet\u00edn<\/a>, ktor\u00fd sa p\u00fd\u0161i antioxida\u010dn\u00fdm p\u00f4soben\u00edm. Pom\u00e1ha teda chr\u00e1ni\u0165 telo pred oxida\u010dn\u00fdm stresom a vo\u013en\u00fdmi radik\u00e1lmi. Aj ke\u010f sa o jej prospe\u0161n\u00fdch \u00fa\u010dinkoch hovor\u00ed hlavne v posledn\u00fdch rokoch, rozhodne nie je \u017eiadnou novinkou medzi potravinami. Vo v\u00fd\u017eive figurovala u\u017e v predkolumbovskom obdob\u00ed. Star\u00ed Inkovia ju dokonca pova\u017eovali za bo\u017e\u00ed dar. <span style=\"color: #ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred varen\u00edm treba myslie\u0165 na to, \u017ee <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/quinoa\/\" class=\"ek-link\">quinoa<\/a> obsahuje aj <strong>tzv. antinutrienty<\/strong>, \u010do s\u00fa zlo\u017eky, ktor\u00e9 m\u00f4\u017eu zni\u017eova\u0165 vstrebate\u013enos\u0165 obsiahnut\u00fdch l\u00e1tok. Podiel t\u00fdchto ne\u017eiaducich zlo\u017eiek m\u00f4\u017eete zn\u00ed\u017ei\u0165 prepl\u00e1chnut\u00edm a namo\u010den\u00edm quinoy pred varen\u00edm. Ak si chcete roz\u0161\u00edri\u0165 svoj jed\u00e1lni\u010dek aj o \u010fal\u0161ie pseudoobilniny, va\u0161ej pozornosti by nemal ujs\u0165 ani <strong>amarant \u010di poh\u00e1nka<\/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>Zauj\u00edma v\u00e1s viac inform\u00e1ci\u00ed o quinoe? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Quinoa \u2013 bezlepkov\u00e1 obilnina a superpotravina bohat\u00e1 na bielkoviny, 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\u00e9 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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Quinoa v neuvarenom stave (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><strong><a href=\"https:\/\/gymbeam.sk\/blog\/quinoa-fitness-recepty\/\">\u0161al\u00e1ty, muffiny, ka\u0161a, puding a \u010fal\u0161ie dobroty z quinoy<\/a><\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>chu\u0165ovo vyladen\u00e1 prote\u00ednov\u00e1 quinoa s \u010dokol\u00e1dou a ban\u00e1nom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-restovana-quinoa-s-tofu-a-arasidmi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>restovan\u00e1 quinoa s tofu a ara\u0161idmi<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-quinoa-s-restovanym-tofu-zeleninou-a-avokadom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>quinoa s restovan\u00fdm tofu, zeleninou a avok\u00e1dom<\/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><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">Tvaroh<\/a><\/strong> je \u010fal\u0161ia st\u00e1lica v chladni\u010dke v\u0161etk\u00fdch silovo cvi\u010diacich \u017eien a mu\u017eov. Ide toti\u017e o univerz\u00e1lnu potravinu, ktor\u00e1 sa d\u00e1 <strong>jes\u0165 sn\u00e1\u010f na tis\u00edc sp\u00f4sobov<\/strong>. Hlavn\u00fd d\u00f4vod, pre\u010do sa v tejto komunite te\u0161\u00ed takej popularite, je jednozna\u010dne jeho <strong>vysok\u00fd obsah pomaly vstrebate\u013en\u00fdch kaze\u00ednov\u00fdch bielkov\u00edn<\/strong>. Aj preto ho napr\u00edklad kulturisti jedia hlavne pred span\u00edm. Po\u010das sp\u00e1nku toti\u017e \u010dak\u00e1 organizmus dlh\u0161ie hladovanie, a tak je pr\u00e1ve t\u00e1to potravina v\u00fdborn\u00fdm sp\u00f4sobom, ako telo z\u00e1sobi\u0165 \u017eivinami aj v tomto \u010dase. Skvelou alternat\u00edvou tvarohu m\u00f4\u017ee by\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/404-protein-kazein-miccelar-1000-g-body-fit.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>micel\u00e1rny kaze\u00edn<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea svojich cie\u013eov a preferenci\u00ed si m\u00f4\u017eeme vybra\u0165, ak\u00fd<strong> ve\u013ek\u00fd podiel tuku v tvarohu<\/strong> chceme ma\u0165. Ve\u013ekou v\u00fdhodou je, \u017ee v porovnan\u00ed s in\u00fdmi mlie\u010dnymi v\u00fdrobkami m\u00e1 pomerne n\u00edzky obsah lakt\u00f3zy, a tak \u010dasto nesp\u00f4sobuje tr\u00e1viace \u0165a\u017ekosti ani \u013eu\u010fom s intoleranciou mlie\u010dneho cukru. Navy\u0161e v \u0148om n\u00e1jdeme <strong>prospe\u0161n\u00e9 probiotick\u00e9 kult\u00fary a v\u00e1pnik<\/strong>, ktor\u00fd je d\u00f4le\u017eit\u00fd najm\u00e4 pre zdrav\u00e9 kosti. Medzi \u010fal\u0161ie mlie\u010dne v\u00fdrobky, ktor\u00e9 s\u00fa bohat\u00e9 na bielkoviny, patr\u00ed napr\u00edklad skyr alebo gr\u00e9cky jogurt s 0 % tuku.<\/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\u00e9 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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/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\">Plnotu\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 tvarohom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-nepeceny-tvarohovy-cheesecake-s-malinami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nepe\u010den\u00fd tvarohov\u00fd cheesecake s malinami<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zdravsia-krtkova-torta-v-pohari\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zdrav\u0161ia krtkova torta v poh\u00e1ri<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-makovy-kolac-bez-muky-s-jemnou-tvarohovou-naplnou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>makov\u00fd kol\u00e1\u010d bez m\u00faky s jemnou tvarohovou n\u00e1pl\u0148ou<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tvarohove-pagaciky-s-parmezanom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tvarohov\u00e9 pag\u00e1\u010diky s parmez\u00e1nom<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-perfektna-proteinova-pizza-z-tvarohoveho-cesta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>prote\u00ednov\u00e1 pizza z tvarohov\u00e9ho cesta<\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-1124x843.jpg\" alt=\"Ko\u013eko bielkov\u00edn obsahuje tvaroh?\" class=\"wp-image-388099\" style=\"width:843px;height:632px\" title=\"Ko\u013eko bielkov\u00edn 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.sk\/bio-spirulina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spirulina<\/strong><\/a><strong> je popul\u00e1rna superpotravina.<\/strong> Ide o v\u00fd\u0165a\u017eok zo sladkovodnej riasy, ktor\u00e1 v\u010faka obsahu farbiva chlorofyl zaujme svojou modrozelenou farbou. Zrejme v\u00e1s prekvap\u00ed skuto\u010dne vysok\u00fdm obsahom bielkov\u00edn (57,5 g\/ 100 g). Treba v\u0161ak bra\u0165 do \u00favahy, \u017ee sa odpor\u00fa\u010dan\u00e1 d\u00e1vka pohybuje zvy\u010dajne do 10 g. Nem\u00f4\u017eete teda po\u010d\u00edta\u0165 s t\u00fdm, \u017ee ju budete jes\u0165 vo v\u00e4\u010d\u0161om mno\u017estve a pou\u017e\u00edva\u0165 ako prim\u00e1rny zdroj bielkov\u00edn, sl\u00fa\u017ei sk\u00f4r ako <strong>podpora prirodzenej detoxik\u00e1cie organizmu<\/strong>. \u010casto sa sp\u00e1ja tie\u017e s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proti-starnutiu\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>anti-aging<\/strong><\/a> efektom. <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>Omnoho cennej\u0161ie s\u00fa u nej pr\u00e1ve mikro\u017eiviny, ako <strong>\u017eelezo, me\u010f, zeaxant\u00edn \u010di vitam\u00edn B2 (riboflav\u00edn)<\/strong>. V\u010faka fykocyan\u00ednu funguje ako siln\u00fd antioxidant. V\u00fdsledky v\u00fdskumov navy\u0161e nazna\u010duj\u00fa, \u017ee spirulina m\u00f4\u017ee pom\u00f4c\u0165 <strong>zn\u00ed\u017ei\u0165 hodnoty zl\u00e9ho (LDL) cholesterolu<\/strong>. V dostato\u010dnej d\u00e1vke teda dok\u00e1\u017ee prispie\u0165 k zn\u00ed\u017eeniu krvn\u00e9ho tlaku. Keby ste chceli vysk\u00fa\u0161a\u0165 tie\u017e in\u00e9 superpotraviny s vysok\u00fdm obsahom bielkov\u00edn a \u010fal\u0161\u00edch prospe\u0161n\u00fdch l\u00e1tok, siahnite napr\u00edklad po <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-chlorella-prasok-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>chlorelle<\/strong><\/a><strong> \u010di <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zeleny-jacmen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zelenom ja\u010dmeni<\/strong><\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 spiruline a \u010fal\u0161\u00edch superpotravin\u00e1ch sa dozviete viac v samostatnom \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/superpotraviny-a-ich-ucinky-pre-zdravie-a-imunitu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Superpotraviny a ich \u00fa\u010dinky na zdravie 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\u00e9 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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/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 so spirulinou<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>spirulinu m\u00f4\u017eete prida\u0165 do vody a vypi\u0165 vo forme n\u00e1poja<\/li>\n\n\n\n<li>takisto sa d\u00e1 prisypa\u0165 do smoothie n\u00e1pojov \u010di ovsen\u00fdch ka\u0161\u00ed<\/li>\n\n\n\n<li>perfektne funguje aj v dezertoch<\/li>\n\n\n\n<li>d\u00e1 sa u\u017e\u00edva\u0165 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-spirulina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vo forme tabliet<\/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. Vajcia<\/h3>\n\n\n\n<p><strong>Vajcia<\/strong> patria medzi potraviny, ktor\u00e9 m\u00e1me takmer v\u0161etci v chladni\u010dke. Pritom si mo\u017eno neuvedomujeme, ak\u00fdm s\u00fa cenn\u00fdm zdrojom \u017eiv\u00edn. Okrem vysoko kvalitn\u00fdch bielkov\u00edn a tuku m\u00f4\u017eeme spomen\u00fa\u0165 napr\u00edklad<strong> vitam\u00edn B2 <\/strong>(riboflav\u00edn),<strong> B12 <\/strong>(kobalam\u00edn)<strong> \u010di sel\u00e9n<\/strong>. V\u00fdsledky v\u00fdskumov navy\u0161e ukazuj\u00fa, \u017ee vajcia pom\u00e1haj\u00fa zvy\u0161ova\u0165 hodnotu \u201edobr\u00e9ho\u201d (HDL) cholesterolu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predov\u0161etk\u00fdm \u017e\u013atky <strong>obsahuj\u00fa chol\u00edn<\/strong>, ktor\u00fd sa pou\u017e\u00edva na podporu kognit\u00edvnych schopnost\u00ed, ako pam\u00e4\u0165 \u010di s\u00fastredenos\u0165. V zlo\u017een\u00ed vajec nech\u00fdba ani <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lute\u00edn<\/strong><\/a><strong> a zeaxant\u00edn, \u010do s\u00fa antioxidanty<\/strong>, ktor\u00e9 m\u00f4\u017eu podporova\u0165 zdravie o\u010d\u00ed. Zlo\u017eenie r\u00f4znych vajec sa m\u00f4\u017ee \u013eahko l\u00ed\u0161i\u0165 pod\u013ea toho, \u010d\u00edm boli sliepky k\u0155men\u00e9. Ide\u00e1lne je preto vyvarova\u0165 sa aspo\u0148 vajciam z klietkov\u00e9ho chovu, kde maj\u00fa sliepky zvy\u010dajne hor\u0161ie podmienky pre \u017eivot. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak chcete vajcia pou\u017e\u00edva\u0165 hlavne ako zdroj bielkov\u00edn s \u010do najni\u017e\u0161\u00edm mno\u017estvom tuku, m\u00f4\u017ee pre v\u00e1s by\u0165 skvelou vo\u013ebou kupova\u0165 rovno <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tekute-vajecne-bielka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vaje\u010dn\u00e9 bielky<\/strong><\/a>. Tie m\u00f4\u017eete vyu\u017ei\u0165 napr\u00edklad pri pr\u00edprave omelety \u010di ra\u0148ajkov\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/muffiny\/\" class=\"ek-link\">muffinov<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete sa dozvedie\u0165 viac o vajciach a ich pr\u00ednose? Potom by v\u00e1m nemal ujs\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-dovodov-preco-jest-vajcia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 d\u00f4vodov, pre\u010do jes\u0165 vajcia<\/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\u00e9 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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cel\u00e9 vajcia (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 bielky (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 vajcami<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vajicka-na-ranajky-trikrat-inak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vari\u00e1cie ra\u0148ajok z vajec<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-plnena-vajecna-omeleta-vo-forme-wrapu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>plnen\u00e1 vaje\u010dn\u00e1 omeleta vo forme wrapu<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-karfiolova-ryza-s-vajickom-a-zeleninou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>karfiolov\u00e1 ry\u017ea s vaj\u00ed\u010dkom a so zeleninou<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rychle-ranajkove-burrito-s-fazulou-avokadom-a-vajickami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>r\u00fdchle ra\u0148ajkov\u00e9 burrito s fazu\u013eou, avok\u00e1dom a vaj\u00ed\u010dkami<\/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\/ranajkove-burrito-min-min-1536x1024-1-1124x749.png\" alt=\"Ko\u013eko bielkov\u00edn obsahuj\u00fa vajcia?\" class=\"wp-image-388132\" style=\"width:843px;height:562px\" title=\"Ko\u013eko bielkov\u00edn obsahuj\u00fa vajcia?\" 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\u00f4dkov\u00e9 dro\u017edie<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/lahodkove-drozdie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Lah\u00f4dkov\u00e9 dro\u017edie<\/strong><\/a> je potravina ob\u013e\u00faben\u00e1 predov\u0161etk\u00fdm medzi priaznivcami rastlinnej stravy. Neobsahuje akt\u00edvne kvasinky, preto sa pou\u017e\u00edva hlavne ako korenie, ktor\u00e9 dod\u00e1 jedlu nov\u00fd chu\u0165ov\u00fd rozmer. Do pokrmov toti\u017e dok\u00e1\u017ee vnies\u0165 syrov\u00fd n\u00e1dych. Okrem toho sa p\u00fd\u0161i vysok\u00fdm podielom bielkov\u00edn a <strong>vitam\u00ednov B2 (riboflav\u00edn), B3 (niac\u00edn), B6 (pyridox\u00edn), B9 (kyselina listov\u00e1) a B12 (kobalam\u00edn)<\/strong>. Ur\u010dite v\u00e1s pote\u0161\u00ed aj slu\u0161n\u00fd obsah<strong> antioxidantov, ako glutati\u00f3n a sel\u00e9nometion\u00edn<\/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\u00e9 hodnoty lah\u00f4dkov\u00e9ho dro\u017edia<\/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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Lah\u00f4dkov\u00e9 dro\u017edie (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\u00f4dkov\u00fdm dro\u017ed\u00edm<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tekvicove-gnocchi-s-tofu-a-so-spenatom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tekvicov\u00e9 gnocchi s tofu a so \u0161pen\u00e1tom<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-sosovicove-cestoviny-s-kremovou-paradajkovou-omackou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0161o\u0161ovicov\u00e9 cestoviny s kr\u00e9movou paradajkovou om\u00e1\u010dkou<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cestoviny-s-alfredo-omackou-z-karfiolu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cestoviny s Alfredo om\u00e1\u010dkou z karfiolu<\/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. Cottage syr<\/h3>\n\n\n\n<p><strong>Cottage syr <\/strong>v\u010faka svojmu vysok\u00e9mu obsahu bielkov\u00edn a pomerne n\u00edzkej energetickej hodnote patr\u00ed medzi ob\u013e\u00faben\u00e9 mlie\u010dne produkty, ktor\u00e9 m\u00e1 rozhodne zmysel zaradi\u0165 do jed\u00e1lni\u010dka. Okrem toho obsahuje slu\u0161n\u00e9 mno\u017estvo <strong>sel\u00e9nu, vitam\u00ednu B12 (kobalam\u00edn) a v\u00e1pnika<\/strong>, ktor\u00fd je d\u00f4le\u017eit\u00fd pre zdravie kost\u00ed a zubov. Vpl\u00fdva aj na spr\u00e1vnu funkciu svalov, tr\u00e1viacich enz\u00fdmov a je d\u00f4le\u017eit\u00fd pre norm\u00e1lnu krvn\u00fa zr\u00e1\u017eanlivos\u0165. Obsiahnut\u00fd sel\u00e9n pom\u00e1ha zase s udr\u017ean\u00edm zdrav\u00fdch vlasov a nechtov. Cottage syr sa v obchodoch zvy\u010dajne d\u00e1 n\u00e1js\u0165 <strong>v sladkom \u010di slanom preveden\u00ed<\/strong>, tak\u017ee je e\u0161te jednoduch\u0161ie zaradi\u0165 ho do jed\u00e1lni\u010dka. Vyu\u017eijete ho napr\u00edklad ako r\u00fdchly snack so zeleninou alebo s ovoc\u00edm \u010di ako z\u00e1klad n\u00e1tierky a letn\u00fdch \u0161al\u00e1tov.<\/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\u00e9 hodnoty cottage syra<\/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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cottage syr (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 s cottage syrom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ranajkove-vajickove-muffiny-s-cottage-cheese-sunkou-a-paradajkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ra\u0148ajkov\u00e9 vaj\u00ed\u010dkov\u00e9 muffiny s cottage cheese, \u0161unkou a paradajkami<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-talianska-frittata-so-sladkymi-zemiakmi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>talianska frittata so sladk\u00fdmi zemiakmi<\/strong><\/a><\/li>\n\n\n\n<li><strong>cottage chut\u00ed v\u00fdborne aj v \u0161al\u00e1toch alebo om\u00e1\u010dkach<\/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_bielkovinami\"><\/span>Bonusov\u00fd tip: Snacky nabit\u00e9 bielkovinami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f nem\u00e1te \u010das pripravova\u0165 si sami jedlo zo zdrojov bielkov\u00edn, je \u010das siahnu\u0165 po hotov\u00fdch <strong>prote\u00ednov\u00fdch dobrot\u00e1ch<\/strong>. Na svoje si pr\u00eddu milovn\u00edci sladk\u00fdch aj slan\u00fdch poch\u00fa\u0165ok.<\/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\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vl\u00e1knina<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Prote\u00ednov\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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-vegan-proteinova-tycinka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BIO Vegan Protein Bar \u2013 pr\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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">MoiM\u00fcv Protein Cookie \u2013 pr\u00edchu\u0165 \u010du\u010doriedka a biela \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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinove-cipsy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Prote\u00ednov\u00e9 \u010dipsy \u2013 pr\u00edchu\u0165 morsk\u00e1 so\u013e <\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/beef-jerky-original-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Su\u0161en\u00e9 m\u00e4so Beef Jerky \u2013 origin\u00e1l<\/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>\u010eal\u0161ie tipy na bielkovinami nabit\u00e9 snacky n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako do svojho jed\u00e1lni\u010dka prepa\u0161ova\u0165 viac bielkov\u00edn?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"752\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1124x752.jpg\" alt=\"Ko\u013eko bielkov\u00edn obsahuj\u00fa prote\u00ednov\u00e9 snacky?\" class=\"wp-image-388116\" style=\"width:843px;height:564px\" title=\"Ko\u013eko bielkov\u00edn obsahuj\u00fa prote\u00ednov\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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vid\u00edte, doplni\u0165 bielkoviny do jed\u00e1lni\u010dka nemus\u00ed by\u0165 v\u00f4bec \u0165a\u017ek\u00e9. Jednoducho to zvl\u00e1dnete s potravinami, ktor\u00e9 s\u00fa prakticky v\u0161ade dostupn\u00e9, alebo ich u\u017e dokonca m\u00e1te v komore, mrazni\u010dke \u010di chladni\u010dke. A to sme ani z\u010faleka nevymenovali v\u0161etky. Na\u0161\u0165astie existuje mno\u017estvo r\u00f4znych zdrojov, tak\u017ee sa <strong>nedostatku bielkov\u00edn nemusia b\u00e1\u0165 ani vegetari\u00e1ni \u010di veg\u00e1ni<\/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 medzi svojimi priate\u013emi niekoho, kto m\u00e1 probl\u00e9m zjes\u0165 dostatok bielkov\u00edn? Zdie\u013eajte s n\u00edm n\u00e1\u0161 \u010dl\u00e1nok. Mo\u017eno mu tak roz\u0161\u00edrite obzor v potravin\u00e1ch, ktor\u00e9 obsahuj\u00fa t\u00fato makro\u017eivinu.&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>Ako bielkoviny \u013eahko doplni\u0165 do jed\u00e1lni\u010dka? V dne\u0161nom \u010dl\u00e1nku sa obozn\u00e1mime s potravinami, ktor\u00e9 s\u00fa doslova nabit\u00e9 prote\u00ednmi. Je dos\u0165 mo\u017en\u00e9, \u017ee ich u\u017e m\u00e1te v komore \u010di chladni\u010dke. <\/p>\n","protected":false},"author":100,"featured_media":388184,"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":[7],"tags":[6048,6047,6066,6140],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-389477","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-protein","10":"tag-proteinove-tycinky","11":"tag-tvaroh","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Potraviny, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V \u010dom v\u0161etkom s\u00fa bielkoviny? 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