{"id":390831,"date":"2022-08-29T10:00:00","date_gmt":"2022-08-29T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=390831"},"modified":"2024-07-02T22:57:28","modified_gmt":"2024-07-02T20:57:28","slug":"ako-nahradit-bezne-psenicne-cestoviny","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-nahradit-bezne-psenicne-cestoviny\/","title":{"rendered":"Ako nahradi\u0165 be\u017en\u00e9 p\u0161eni\u010dn\u00e9 cestoviny?"},"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\/ako-nahradit-bezne-psenicne-cestoviny\/#Co_su_cestoviny_a_aky_je_rozdiel_medzi_beznymi_psenicnymi_a_celozrnnymi\" title=\"\u010co s\u00fa cestoviny a ak\u00fd je rozdiel medzi be\u017en\u00fdmi p\u0161eni\u010dn\u00fdmi a celozrnn\u00fdmi?&nbsp;\">\u010co s\u00fa cestoviny a ak\u00fd je rozdiel medzi be\u017en\u00fdmi p\u0161eni\u010dn\u00fdmi a celozrnn\u00fdmi?&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\/ako-nahradit-bezne-psenicne-cestoviny\/#Ake_alternativy_klasickych_psenicnych_cestovin_existuju\" title=\"Ak\u00e9 alternat\u00edvy klasick\u00fdch p\u0161eni\u010dn\u00fdch cestov\u00edn existuj\u00fa?\">Ak\u00e9 alternat\u00edvy klasick\u00fdch p\u0161eni\u010dn\u00fdch cestov\u00edn existuj\u00fa?<\/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\/ako-nahradit-bezne-psenicne-cestoviny\/#1_Celozrnne_cestoviny\" title=\"1. Celozrnn\u00e9 cestoviny\">1. Celozrnn\u00e9 cestoviny<\/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\/ako-nahradit-bezne-psenicne-cestoviny\/#2_Bezlepkove_alternativy\" title=\"2. Bezlepkov\u00e9 alternat\u00edvy\">2. Bezlepkov\u00e9 alternat\u00edvy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-nahradit-bezne-psenicne-cestoviny\/#3_Strukovinove_cestoviny\" title=\"3. Strukovinov\u00e9 cestoviny\">3. Strukovinov\u00e9 cestoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-nahradit-bezne-psenicne-cestoviny\/#4_Konjakove_cestoviny\" title=\"4. Konjakov\u00e9 cestoviny\">4. Konjakov\u00e9 cestoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ako-nahradit-bezne-psenicne-cestoviny\/#Ako_si_uvarit_cestoviny\" title=\"Ako si uvari\u0165 cestoviny?\">Ako si uvari\u0165 cestoviny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/ako-nahradit-bezne-psenicne-cestoviny\/#Kolko_kalorii_a_zivin_maju_rozne_cestoviny\" title=\"Ko\u013eko kal\u00f3ri\u00ed a \u017eiv\u00edn maj\u00fa r\u00f4zne cestoviny?&nbsp;\">Ko\u013eko kal\u00f3ri\u00ed a \u017eiv\u00edn maj\u00fa r\u00f4zne cestoviny?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ako-nahradit-bezne-psenicne-cestoviny\/#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>Nie je ni\u010d jednoduch\u0161ie ako nasypa\u0165 do hrnca <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cestoviny<\/a>, po\u010dka\u0165 desa\u0165 min\u00fat k\u00fdm sa uvaria, a potom si vybra\u0165 jeden z mili\u00f3n sp\u00f4sobov, ako ich pripravi\u0165. Mo\u017eno aj kv\u00f4li tomu s\u00fa cestoviny tak ob\u013e\u00fabenou pr\u00edlohou. Maj\u00fa v\u0161ak jeden nedostatok. Klasick\u00e9 p\u0161eni\u010dn\u00e9 cestoviny nie s\u00fa tak nutri\u010dne bohat\u00e9 ako niektor\u00e9 in\u00e9 cestoviny. \u010c\u00edm nahradi\u0165 z\u00e1kladn\u00fd biely variant a z\u00e1rove\u0148 si u\u017ei\u0165 v\u0161etky cestovinov\u00e9 recepty? To sa do\u010d\u00edtate v \u010dl\u00e1nku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_su_cestoviny_a_aky_je_rozdiel_medzi_beznymi_psenicnymi_a_celozrnnymi\"><\/span><strong>\u010co s\u00fa cestoviny a ak\u00fd je rozdiel medzi be\u017en\u00fdmi p\u0161eni\u010dn\u00fdmi a celozrnn\u00fdmi?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e4\u010d\u0161ina z n\u00e1s siahne v obchode po klasick\u00fdch bielych cestovin\u00e1ch. Hlavn\u00fdmi d\u00f4vodmi s\u00fa pravdepodobne chu\u0165, na ktor\u00fa sme zvyknut\u00ed a ni\u017e\u0161ia cena. Je to v\u0161ak \u0161koda, preto\u017ee be\u017en\u00e9 cestoviny n\u00e1m dodaj\u00fa pomerne <strong>mal\u00e9 mno\u017estvo \u017eiv\u00edn<\/strong>. S\u00fa vyroben\u00e9 z bielej p\u0161eni\u010dnej&nbsp; m\u00faky, pri ktorej spracovan\u00ed boli odstr\u00e1nen\u00e9 tie <strong>najv\u00fd\u017eivnej\u0161ie \u010dasti<\/strong> obiln\u00e9ho zrna &#8211; <strong>otruby <\/strong>a <strong>kl\u00ed\u010dek<\/strong>. Zomelie sa iba <strong>endosperm <\/strong>(vn\u00fatorn\u00e1 \u010das\u0165 zrna), ktor\u00fd je tvoren\u00fd hlavne <strong>sacharidmi <\/strong>(bielkoviny, vl\u00e1knina a in\u00e9 \u017eiviny s\u00fa v \u0148om zast\u00fapen\u00e9 tie\u017e, ale v omnoho men\u0161om mno\u017estve). Klasick\u00e9 p\u0161eni\u010dn\u00e9 biele cestoviny n\u00e1m tak s\u00edce dodaj\u00fa <strong>energiu<\/strong>, ale ober\u00fa n\u00e1s o <strong>vl\u00e1kninu<\/strong>, <strong>vitam\u00edny <\/strong>a in\u00e9 <strong>bioakt\u00edvne l\u00e1tky<\/strong>, ktor\u00e9 obiln\u00e9 zrno p\u00f4vodne obsahovalo. Navy\u0161e obsahuj\u00fa aj lepok a \u013eudia na bezlepkovej di\u00e9te tak maj\u00fa p\u0161eni\u010dn\u00e9 cestoviny pr\u00edsne zak\u00e1zan\u00e9. Musia teda voli\u0165 in\u00e9 alternat\u00edvy. <span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Be\u017en\u00e9 cestoviny sa daj\u00fa k\u00fapi\u0165 <strong>vaje\u010dn\u00e9 <\/strong>aj <strong>bezvaje\u010dn\u00e9<\/strong>, pri\u010dom vaje\u010dn\u00e9 maj\u00fa vy\u0161\u0161\u00ed obsah tuku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Priemern\u00fd obsah energie a \u017eiv\u00edn v klasick\u00fdch p\u0161eni\u010dn\u00fdch bezvaje\u010dn\u00fdch cestovin\u00e1ch (v 100 g surov\u00fdch cestov\u00edn):&nbsp;<\/strong><\/h5>\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><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sacharidy<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Bielkoviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tuky<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vl\u00e1knina<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_alternativy_klasickych_psenicnych_cestovin_existuju\"><\/span><strong>Ak\u00e9 alternat\u00edvy klasick\u00fdch p\u0161eni\u010dn\u00fdch cestov\u00edn <strong>existuj\u00fa<\/strong>?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak nechceme, aby boli cestoviny v jed\u00e1lni\u010dku iba zdrojom energie a sacharidov, ale o\u010dak\u00e1vame aj obsah <strong>vl\u00e1kniny<\/strong>, <strong>vitam\u00ednov <\/strong>a in\u00fdch <strong>mikro\u017eiv\u00edn<\/strong>, mali by sme obohati\u0165 na\u0161u stravu aj o in\u00e9 druhy <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestov\u00edn<\/a>. M\u00e1me ve\u013ea mo\u017enost\u00ed, pri\u010dom si vyber\u00fa aj t\u00ed, ktor\u00ed dr\u017eia bezlepkov\u00fa di\u00e9tu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Celozrnne_cestoviny\"><\/span>1. <strong>Celozrnn\u00e9 cestoviny<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tieto cestoviny s\u00fa vyroben\u00e9 z celozrnnej m\u00faky, ktor\u00e1 vznik\u00e1 pomlet\u00edm<strong> cel\u00e9ho obiln\u00e9ho zrna<\/strong>. To prirodzene obsahuje aj <strong>otruby <\/strong>a<strong> kl\u00ed\u010dek<\/strong>, ktor\u00e9 ch\u00fdbaj\u00fa v bielej m\u00fake.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u010faka otrub\u00e1m si celozrnn\u00e1 m\u00faka zachov\u00e1va napr\u00edklad aj p\u00f4vodn\u00fd obsah <strong>vl\u00e1kniny<\/strong>, <strong>\u017eeleza<\/strong>, <strong>zinku<\/strong>, <strong>hor\u010d\u00edka<\/strong>, <strong>vitam\u00ednov skupiny B<\/strong>, <strong>vitam\u00ednu E <\/strong>a ve\u013ea \u010fal\u0161\u00edch <strong>bioakt\u00edvnych l\u00e1tok<\/strong>, ako s\u00fa napr\u00edklad karotenoidy<strong>.<\/strong><\/li>\n\n\n\n<li><strong>Kl\u00ed\u010dek <\/strong>m\u00e1 na svedom\u00ed vy\u0161\u0161\u00ed obsah <strong>tuku<\/strong> (v podob\u0119 zdrav\u00fdch<strong> nenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn<\/strong>), <strong>vitam\u00ednov skupiny B, sel\u00e9nu, <\/strong>at\u010f. <span style=\"color:#ff6600\" class=\"tadv-color\">[23,24]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obsah vl\u00e1kniny v celozrnn\u00fdch cestovin\u00e1ch je priemerne <strong>2 a\u017e 3-kr\u00e1t vy\u0161\u0161\u00ed <\/strong>ne\u017e v t\u00fdch klasick\u00fdch z bielej m\u00faky. 100 g surov\u00fdch <strong>celozrnn\u00fdch <\/strong>cestov\u00edn obsahuje cca <strong>9 g vl\u00e1kniny<\/strong>, zatia\u013e \u010do 100 g <strong>bielych <\/strong>p\u0161eni\u010dn\u00fdch m\u00e1 len zhruba<strong> 3,2 g<\/strong>. Pre zauj\u00edmavos\u0165, odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem vl\u00e1kniny je <strong>25 g<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Celozrnn\u00e9 cestoviny s\u00fa tak <strong>v\u00fd\u017eivnej\u0161ie <\/strong>a v\u010faka vy\u0161\u0161iemu obsahu vl\u00e1kniny aj viac <strong>zas\u00fdtia<\/strong>. Pom\u00f4\u017eu tak nielen s pestr\u00fdm stravovan\u00edm, ale aj s <strong>chudnut\u00edm<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Priemern\u00fd obsah energie a \u017eiv\u00edn v p\u0161eni\u010dn\u00fdch celozrnn\u00fdch cestovin\u00e1ch (v 100 g surov\u00fdch cestov\u00edn):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sacharidy<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Bielkoviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tuky<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vl\u00e1knina<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>356 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>64 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>14 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2,9 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>9 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Na trhu n\u00e1jdeme celozrnn\u00e9 cestoviny z viacer\u00fdch druhov obiln\u00edn:<\/strong><strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/bio-psenicne-vretena-mix-country-life.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0161eni\u010dn\u00e9 celozrnn\u00e9 cestoviny<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/spelled-whole-grain-spindles-green-apotheke.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161paldov\u00e9 celozrnn\u00e9 cestoviny<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/bio-vretena-razne-country-life.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ra\u017en\u00e9 cestoviny<\/a><\/li>\n\n\n\n<li>ja\u010dmenn\u00e9 celozrnn\u00e9 cestoviny<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etky vy\u0161\u0161ie spomenut\u00e9 celozrnn\u00e9 druhy cestov\u00edn s\u00fa v\u0161ak vyroben\u00e9 z m\u00fak obsahuj\u00facich <strong>lepok<\/strong>. Celiatici a \u013eudia, ktor\u00ed vyra\u010fuj\u00fa lepok z in\u00fdch d\u00f4vodov tak musia vybera\u0165 in\u00e9 alternat\u00edvy.<\/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=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1124x749.jpg\" alt=\"Najlep\u0161ie druhy celozrnn\u00fdch cestovin\" class=\"wp-image-390888\" style=\"width:843px;height:562px\" title=\"Najlep\u0161ie druhy celozrnn\u00fdch cestovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Bezlepkove_alternativy\"><\/span>2. <strong>Bezlepkov\u00e9 alternat\u00edvy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clovek, ktor\u00fd mus\u00ed zo zdravotn\u00fdch d\u00f4vodov dodr\u017eiava\u0165 <strong>bezlepkov\u00fa di\u00e9tu <\/strong>si nem\u00f4\u017ee dovoli\u0165 \u017eiadne z vy\u0161\u0161ie spomenut\u00fdch cestov\u00edn. Ani on v\u0161ak nemus\u00ed by\u0165 ochudobnen\u00fd o chutn\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zapekane-cestoviny-s-paradajkovou-omackou-a-syrovou-krustou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zapekan\u00e9 cestoviny<\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cestoviny-s-kremovou-hraskovou-omackou-a-vysokym-obsahom-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cestoviny s om\u00e1\u010dkou<\/a>, ke\u010f namiesto cestov\u00edn s obsahom lepku siahne po ich bezlepkov\u00fdch variantoch. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samozrejme, pomocou nasleduj\u00facich alternat\u00edv si m\u00f4\u017eu spestri\u0165 jed\u00e1lni\u010dek aj t\u00ed, ktor\u00ed nedr\u017eia pr\u00edsnu bezlepkov\u00fa di\u00e9tu, ale napr\u00edklad ich tr\u00e1pia probl\u00e9my s tr\u00e1ven\u00edm lepku. V\u00fdber ocenia aj \u013eudia, ktor\u00ed si chc\u00fa len <strong>spestri\u0165 jed\u00e1lni\u010dek<\/strong>. Nov\u00e9 druhy cestov\u00edn m\u00f4\u017eu o\u017eivi\u0165 stravu aj chu\u0165ovo a l\u00ed\u0161ia sa tie\u017e text\u00farou.<\/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\">1. <strong>Poh\u00e1nkov\u00e9 cestoviny<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/pohanka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Poh\u00e1nka<\/strong><\/a> patr\u00ed medzi tzv <strong>pseudoobilniny<\/strong>. Je dobr\u00fdm zdrojom<strong> vitam\u00ednov skupiny B<\/strong>, <strong>zinku<\/strong>, <strong>medi<\/strong>, <strong>hor\u010d\u00edka <\/strong>a <strong>\u017eeleza<\/strong>. <span class=\"tadv-color\" style=\"color:#ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poh\u00e1nka a poh\u00e1nkov\u00e9 cestoviny tie\u017e obsahuj\u00fa vysok\u00fd podiel <strong>vl\u00e1kniny<\/strong>, z ktorej \u010das\u0165 tvor\u00ed <strong>rezistentn\u00fd \u0161krob<\/strong>. Rezistentn\u00fd \u0161krob \u201ck\u0155mi\u201d \u010drevn\u00e9 bakt\u00e9rie a v\u00fdsledkom je tvorba <strong>mastn\u00fdch kysel\u00edn s kr\u00e1tkym re\u0165azcom<\/strong>, ktor\u00e9 n\u00e1sledne vy\u017eivuj\u00fa bunky \u010drevnej sliznice a tak podporuj\u00fa tr\u00e1venie a celkov\u00e9 zdravie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre poh\u00e1nku je typick\u00fd aj obsah bioflavonoidu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/rutin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rut\u00ednu<\/a>. M\u00e1 protiz\u00e1palov\u00e9 a antioxida\u010dn\u00e9 \u00fa\u010dinky. Podporuje tak zdravie aj pru\u017enos\u0165 ciev. <span style=\"color:#ff6600\" class=\"tadv-color\">[2,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poh\u00e1nkov\u00e9 cestoviny si m\u00f4\u017eete vychutna\u0165 aj na sladko. Ve\u013emi dobre chutia napr\u00edklad v kombin\u00e1cii s <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvarohom<\/a>, jablkom, orechami a \u0161koricou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Priemern\u00fd obsah energie a \u017eiv\u00edn v poh\u00e1nkov\u00fdch cestovin\u00e1ch (v 100 g surov\u00fdch cestov\u00edn):&nbsp;<\/strong><\/h5>\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><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sacharidy<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Bielkoviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tuky<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vl\u00e1knina<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Kukuri\u010dn\u00e9<\/strong><\/h3>\n\n\n\n<p>Tieto cestoviny sa v porovnan\u00ed s ostatn\u00fdmi bezlepkov\u00fdmi najviac podobaj\u00fa klasick\u00fdm p\u0161eni\u010dn\u00fdm cestovin\u00e1m. Maj\u00fa podobn\u00fa konzistenciu a pr\u00edjemn\u00fa chu\u0165. Kukurica je bohat\u00e1 na <strong>drasl\u00edk<\/strong>, <strong>vitam\u00edn C <\/strong>a <strong>vitam\u00edny skupiny B<\/strong>. Obsahuje tie\u017e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta-karot\u00e9n<\/strong><\/a> a <a href=\"https:\/\/gymbeam.sk\/lutein-gymbeam.html\" class=\"ek-link\"><strong>lute\u00edn<\/strong><\/a>, ktor\u00e9 maj\u00fa antioxida\u010dn\u00e9 \u00fa\u010dinky a s\u00fa d\u00f4le\u017eit\u00e9 napr\u00edklad pre zdravie zraku. Kukuri\u010dn\u00e9 cestoviny s\u00fa tie\u017e dobr\u00fdm zdrojom <strong>vl\u00e1kniny <\/strong>s 11 g na 100 g.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1,12,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Priemern\u00fd obsah energie a \u017eiv\u00edn v kukuri\u010dn\u00fdch cestovin\u00e1ch (v 100 g surov\u00fdch cestov\u00edn):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th><strong><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sacharidy<\/center><\/strong><\/th><th><strong><center>Bielkoviny<\/center><\/strong><\/th><th><strong><center>Tuky<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vl\u00e1knina<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td>361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,6 g<\/td><td>7,8 g<\/td><td>2,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Ry\u017eov\u00e9<\/strong><\/h3>\n\n\n\n<p>Ry\u017eov\u00e9 cestoviny s\u00fa z\u00e1kladom mno\u017estva \u00e1zijsk\u00fdch jed\u00e1l a v\u010faka svojej neutr\u00e1lnej chuti sa \u013eahko kombinuj\u00fa s in\u00fdmi potravinami. Navy\u0161e nie s\u00fa n\u00e1ro\u010dn\u00e9 na pr\u00edpravu, ke\u010f\u017ee \u010dastokr\u00e1t ich sta\u010d\u00ed namo\u010di\u0165 na nieko\u013eko min\u00fat do vriacej vody a pr\u00edloha je pripraven\u00e1.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Biela ry\u017ea je <strong>chudobn\u00e1 na vl\u00e1kninu, miner\u00e1lne l\u00e1tky a vitam\u00edny<\/strong>. M\u00e1 dokonca e\u0161te ni\u017e\u0161ie mno\u017estvo vl\u00e1kniny ako biela p\u0161eni\u010dn\u00e1 m\u00faka. Pri spracovan\u00ed ry\u017ee s\u00fa obaly ry\u017eov\u00e9ho zrna odstr\u00e1nen\u00e9. Zost\u00e1va tak len stredn\u00e1 \u010das\u0165 zrna, ktor\u00e9 je bohat\u00e1 hlavne na <strong>komplexn\u00e9 sacharidy<\/strong>. Ry\u017eov\u00e9 cestoviny maj\u00fa rovnako n\u00edzke mno\u017estv\u00e1 ostatn\u00fdch \u017eiv\u00edn ako samotn\u00e1 ry\u017ea. <span style=\"color:#ff6600\" class=\"tadv-color\">[12,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ich v\u00fdhodou je v\u0161ak <strong>\u013eahk\u00e1 str\u00e1vite\u013enos\u0165<\/strong>. Ur\u010dite m\u00e1te vysk\u00fa\u0161an\u00e9, \u017ee <a href=\"https:\/\/gymbeam.sk\/ryza\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ry\u017ea<\/a> je jedna z m\u00e1la potrav\u00edn, ktor\u00e9 do seba dok\u00e1\u017eeme dosta\u0165 dokonca aj pri tr\u00e1viacich probl\u00e9moch. To ist\u00e9 plat\u00ed aj pre ry\u017eov\u00e9 cestoviny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Priemern\u00fd obsah energie a \u017eiv\u00edn v ry\u017eov\u00fdch cestovin\u00e1ch (v 100 g surov\u00fdch cestov\u00edn):&nbsp;<\/strong><\/h5>\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><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><th><strong><center>Sacharidy<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Bielkoviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tuky<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vl\u00e1knina<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"37858,37876,53080,53113,105097\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Strukovinove_cestoviny\"><\/span><strong>3. Strukovinov\u00e9 cestoviny<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fd\u017eivov\u00e9 odpor\u00fa\u010dania vo v\u00e4\u010d\u0161ine kraj\u00edn sa zhoduj\u00fa, \u017ee <strong>t\u00fd\u017edenne <\/strong>by sme mali konzumova\u0165 <strong>minim\u00e1lne dve porcie strukov\u00edn <\/strong>(jedna porcia zodpoved\u00e1 pribli\u017ene ve\u013ekosti va\u0161ej <strong>hrste<\/strong>). Na prv\u00fd poh\u013ead sa to zd\u00e1 ako jednoduch\u00e1 \u00faloha, v skuto\u010dnosti m\u00e1 ve\u013ea z n\u00e1s probl\u00e9m toto odpor\u00fa\u010danie dodr\u017ea\u0165. \u010casto toti\u017e nevieme, ako si <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">strukoviny<\/a> spr\u00e1vne pripravi\u0165, dochuti\u0165 a urobi\u0165 tak, aby n\u00e1m nesp\u00f4sobovali plynatos\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probl\u00e9m s tr\u00e1ven\u00edm m\u00f4\u017ee rie\u0161i\u0165 <strong>opakovan\u00e9 nam\u00e1\u010danie<\/strong> strukov\u00edn pred varen\u00edm. Takto sa zo strukoviny <strong>vyluhuj\u00fa <\/strong>l\u00e1tky, ktor\u00e9 sp\u00f4sobuj\u00fa nafukovanie. Vodu, do ktorej boli l\u00e1tky vyl\u00fahovan\u00e9, je samozrejme nutn\u00e9 <strong>vylia\u0165<\/strong>. Strukovina, ktor\u00e1 prirodzene menej nafukuje je napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/bio-sosovica-cervena-cela-lupana-country-life.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010derven\u00e1 \u0161o\u0161ovica<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1cu v\u00e1m u\u013eah\u010dia strukoviny v <strong>konzerve<\/strong> alebo <strong>sterilizovan\u00e9 <\/strong>strukoviny, ako napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">c\u00edcer <\/a>\u010di <a href=\"https:\/\/gymbeam.sk\/bio-cierna-fazula-ready-to-eat-vanavita.html\" class=\"ek-link\">fazu\u013ea<\/a>, ktor\u00e9 m\u00f4\u017eete pod\u00e1va\u0165 bez predch\u00e1dzaj\u00faceho varenia.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj nedostatok fant\u00e1zie na vym\u00fd\u0161\u013eanie receptov jednoducho vyrie\u0161ime. Sta\u010d\u00ed chv\u00ed\u013eu \u201cgoogli\u0165\u201d a hne\u010f vznikne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">recept\u00e1r<\/a> na mesiace dopredu. Ke\u010f v\u0161ak strukoviny niekomu jednoducho nechutia alebo je tvrdohlavo presved\u010den\u00fd, \u017ee ich v jedle neznesie, m\u00e1 mo\u017enos\u0165 siahnu\u0165 po strukovin\u00e1ch vo forme <strong>cestov\u00edn<\/strong>. Tie vyrie\u0161ia v\u0161etky spom\u00ednan\u00e9 nedostatky a tak si ich m\u00f4\u017ee dopria\u0165 \u00faplne ka\u017ed\u00fd, kto chce zaradi\u0165 viac strukov\u00edn do svojho jed\u00e1lni\u010dka.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg\" alt=\"V\u00fdhody strukovinov\u00fdch cestovin\" class=\"wp-image-390921\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-1025x1536.jpeg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. <strong>Strukoviny s\u00fa bohat\u00e9 na bielkoviny<\/strong><\/h3>\n\n\n\n<p>Strukoviny s\u00fa, na rozdiel od obiln\u00edn, pova\u017eovan\u00e9 za <strong>bielkovinov\u00fa potravinu<\/strong>. Mus\u00edme v\u0161ak po\u010d\u00edta\u0165 s t\u00fdm, \u017ee bielkoviny z rastlinn\u00fdch zdrojov <strong>nie s\u00fa plnohodnotn\u00e9<\/strong>, lebo <strong>neobsahuj\u00fa <\/strong>v\u0161etky <strong>esenci\u00e1lne aminokyseliny (EAK)<\/strong> <strong>v dostato\u010dn\u00fdch mno\u017estv\u00e1ch<\/strong>.&nbsp; Re\u0165azce bielkov\u00edn sa skladaj\u00fa z <strong>aminokysel\u00edn<\/strong>, pri\u010dom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>esenci\u00e1lne aminokyseliny<\/strong><\/a> s\u00fa tie, ktor\u00e9 si organizmus<strong> nedok\u00e1\u017ee vytvori\u0165 s\u00e1m <\/strong>a mus\u00ed ich prij\u00edma\u0165 <strong>potravou<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strukoviny v\u0161ak sta\u010d\u00ed doplni\u0165 o obilninu, \u010d\u00edm z\u00edskame lep\u0161ie spektrum aminokysel\u00edn.&nbsp; \u010eal\u0161\u00edm pridan\u00edm m\u00e4sa, syra \u010di napr\u00edklad rastlinnej alternat\u00edvy m\u00e4sa vytvor\u00edme jedlo nabit\u00e9 bielkovinami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa tipy na rastlinn\u00e9 zdroje bielkov\u00edn, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka? <\/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\">2. <strong>S\u00fa jedn\u00fdm z najlep\u0161\u00edch zdrojov vl\u00e1kniny<\/strong><\/h3>\n\n\n\n<p>Strukoviny maj\u00fa viac <a href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a> ako zelenina, ovocie alebo celozrnn\u00e9 <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obilniny<\/a>. 100 g surov\u00e9ho hrachu obsahuje okolo 13 g vl\u00e1kniny. Strukovinov\u00e9 cestoviny si tento vysok\u00fd obsah vl\u00e1kniny zachov\u00e1vaj\u00fa &#8211; 100 g surov\u00fdch <a href=\"https:\/\/gymbeam.sk\/bio-hrachove-cestoviny-vretena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrachov\u00fdch cestov\u00edn<\/a> m\u00e1 zhruba 14 g vl\u00e1kniny. Pre porovnanie, 100 g mrkvy m\u00e1 3 g vl\u00e1kniny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strukoviny aj strukovinov\u00e9 cestoviny m\u00f4\u017eu v\u00fdrazne pom\u00f4c\u0165 <strong>zv\u00fd\u0161i\u0165 mno\u017estvo vl\u00e1kniny<\/strong> v jed\u00e1lni\u010dku.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vl\u00e1knina je nevyhnutn\u00e1 pre <strong>spr\u00e1vnu funkciu tr\u00e1viaceho traktu<\/strong>. Nielen\u017ee pom\u00e1ha bezprobl\u00e9mov\u00e9mu vypr\u00e1zd\u0148ovaniu, ale ako sme u\u017e spomenuli, sl\u00fa\u017ei aj ako potrava pre prospe\u0161n\u00e9 bakt\u00e9rie v \u010drev\u00e1ch. <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>Konzum\u00e1cia strukov\u00edn je sp\u00e1jan\u00e1 s lep\u0161\u00edmi hodnotami <strong>cholesterolu<\/strong>, <strong>ni\u017e\u0161\u00edm krvn\u00fdm tlakom<\/strong>, ni\u017e\u0161\u00edmi hodnotami<strong> cukru v krvi<\/strong> pri ochoren\u00ed diabetes mellitus 2. typu a mnoh\u00fdmi \u010fal\u0161\u00edmi zdravotn\u00fdmi benefitmi. V\u0161etko spomenut\u00e9 s\u00favis\u00ed pr\u00e1ve s vysok\u00fdm obsahom <strong>vl\u00e1kniny<\/strong>. T\u00e1to \u017eivina m\u00e1 navy\u0161e schopnos\u0165 n\u00e1s viac <strong>zas\u00fdti\u0165 <\/strong>a tak pom\u00e1ha\u0165 s <strong>udr\u017eiavan\u00edm <\/strong>alebo <strong>zni\u017eovan\u00edm telesnej hmotnosti.<\/strong> <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<h3 class=\"wp-block-heading\"><strong>Z ak\u00fdch strukovinov\u00fdch cestov\u00edn m\u00f4\u017eeme vybera\u0165?<\/strong><strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. <strong>C\u00edcerov\u00e9 cestoviny<\/strong><\/h4>\n\n\n\n<p>C\u00edcer, tie\u017e naz\u00fdvan\u00fd r\u00edmsky hrach, je v\u00fdborn\u00fdm zdrojom <strong>kyseliny listovej<\/strong> (100 g surov\u00e9ho c\u00edceru obsahuje 370 % jej odpor\u00fa\u010dan\u00e9ho denn\u00e9ho pr\u00edjmu). T\u00e1to \u017eivina m\u00e1 nezastupite\u013en\u00e9 miesto v raste tkan\u00edv, vo v\u00fdvoji nervovej s\u00fastavy alebo v tvorbe DNA. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">C\u00edcer <\/a>je tie\u017e bohat\u00fd na <strong>me\u010f<\/strong>, <strong>mang\u00e1n<\/strong>, <strong>\u017eelezo<\/strong>, <strong>fosfor<\/strong>, <strong>drasl\u00edk<\/strong>, <strong>hor\u010d\u00edk <\/strong>a <strong>nenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/strong>. V porovnan\u00ed s ostatn\u00fdmi strukovinami m\u00e1 tie\u017e ve\u013emi priazniv\u00fd obsah esenci\u00e1lnych aminokysel\u00edn. <a href=\"https:\/\/www.zotero.org\/google-docs\/?b3Pak7\">[8]<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obsahuje tie\u017e vysok\u00e9 mno\u017estvo <a href=\"https:\/\/gymbeam.sk\/cholin-bitartrat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chol\u00ednu<\/a>, ktor\u00fd potrebujeme pre spr\u00e1vny prenos infrom\u00e1ci\u00ed medzi mozgom a svalmi. Podie\u013ea sa tie\u017e na metabolizme tukov. <span style=\"color:#ff6600\" class=\"tadv-color\">[4,14,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00edcer a <a href=\"https:\/\/gymbeam.sk\/cestoviny\/cicer\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">c\u00edcerov\u00e9 cestoviny<\/a> maj\u00fa v\u010faka vysok\u00e9mu obsahu <strong>rozpustnej vl\u00e1kniny<\/strong> (ve\u013ek\u00fd podiel tvor\u00ed <strong>rafin\u00f3za<\/strong>) pozit\u00edvny vplyv na zlo\u017eenie <strong>\u010drevnej mikrobioty<\/strong>. T\u00fdmto typom vl\u00e1kniny \u201ck\u0155mime\u201d u\u017e spom\u00ednan\u00e9 \u010drevn\u00e9 bakt\u00e9rie. Tie potom n\u00e1sledne ovplyv\u0148uj\u00fa imunitn\u00fd syst\u00e9m, zdravie tr\u00e1viaceho traktu apod. <a href=\"https:\/\/www.zotero.org\/google-docs\/?0aLHCX\" class=\"ek-link\"><span class=\"tadv-color\" style=\"color:#ff6600\">[3]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Priemern\u00fd obsah energie a \u017eiv\u00edn v c\u00edcerov\u00fdch cestovin\u00e1ch (v 100 g surov\u00fdch cestov\u00edn):&nbsp;<\/strong><\/h5>\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><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sacharidy<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Bielkoviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tuky<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vl\u00e1knina<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">2. <strong>\u0160o\u0161ovicov\u00e9 cestoviny<\/strong><\/h4>\n\n\n\n<p>V\u00e4\u010d\u0161ina \u0161o\u0161ovicov\u00fdch cestov\u00edn je vyroben\u00e1 z <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cervena-sosovica\/\" class=\"ek-link\">\u010dervenej \u0161o\u0161ovice<\/a><\/strong>. T\u00e1 je typick\u00e1 n\u00edzkym obsahom l\u00e1tok sp\u00f4sobuj\u00facich plynatos\u0165. \u0160o\u0161ovica obsahuje <strong>dva a\u017e trikr\u00e1t viac<\/strong> <a href=\"https:\/\/gymbeam.sk\/zelezo\"><strong>\u017eeleza<\/strong><\/a><strong> <\/strong>ne\u017e ostatn\u00e9 strukoviny. T\u00e1to inform\u00e1cia m\u00f4\u017ee by\u0165 podstatn\u00e1 pre vegetari\u00e1nov, veg\u00e1nov a v\u0161etk\u00fdch \u013eud\u00ed, ktor\u00ed maj\u00fa probl\u00e9m s dostato\u010dn\u00fdm denn\u00fdm pr\u00edjmom \u017eeleza. Vstrebate\u013enos\u0165 \u017eeleza z rastlinn\u00fdch zdrojov (nach\u00e1dza sa v nich tzv. <strong>nehemov\u00e9 \u017eelezo<\/strong>) v\u0161ak nie je tak dobr\u00e1 ako zo \u017eivo\u010d\u00ed\u0161nych potrav\u00edn (obsahuj\u00fa tzv. <strong>hemov\u00e9 \u017eelezo<\/strong>). Podpor\u00edte ju vtedy, ke\u010f budete rastlinn\u00e9 zdroje \u017eeleza kombinova\u0165 napr\u00edklad s potravinami s obsahom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00ednu C<\/strong><\/a> alebo s <strong>\u017eivo\u010d\u00ed\u0161nymi <\/strong>zdrojmi \u017eeleza (m\u00e4so, ryby, vajcia). <span class=\"tadv-color\" style=\"color:#ff6600\">[6,19]<\/span><sup>&nbsp;<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f skombinujete <a href=\"https:\/\/gymbeam.sk\/bio-sosovicove-cestoviny-vretena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161o\u0161ovicov\u00e9 cestoviny<\/a> so zeleninou obsahuj\u00facou vitam\u00edn C, vstrebate\u013enos\u0165 \u017eeleza bude vy\u0161\u0161ia. Pripravte si ich napr\u00edklad s paprikou, ktor\u00e1 m\u00e1 najviac tohto vitam\u00ednu alebo sa in\u0161pirujte receptom na <a href=\"https:\/\/www.bing.com\/ck\/a?!&amp;&amp;p=4d70f0c3f36c0e7aJmltdHM9MTY2MTQ5NDk1MiZpZ3VpZD01YjhlYTg4My00YWE1LTQwYWQtYjMwNS1kY2FjYzRhYTdmZTAmaW5zaWQ9NTE2NA&amp;ptn=3&amp;hsh=3&amp;fclid=77d8795f-2507-11ed-b2ab-a8a3227268f3&amp;u=a1aHR0cHM6Ly9neW1iZWFtLnNrL2Jsb2cvZml0bmVzcy1yZWNlcHQtc29zb3ZpY292ZS1jZXN0b3Zpbnktcy1rcmVtb3ZvdS1wYXJhZGFqa292b3Utb21hY2tvdS8&amp;ntb=1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cestoviny s paradajkovou om\u00e1\u010dkou<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160o\u0161ovica je tie\u017e ve\u013emi dobr\u00fdm zdrojom <a href=\"https:\/\/gymbeam.sk\/kyselina-listova-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kyseliny listovej<\/strong><\/a>, <strong>tiam\u00ednu <\/strong>(vitam\u00edn B1), <strong>medi<\/strong>, <strong>mang\u00e1nu <\/strong>a \u010fal\u0161\u00edch vitam\u00ednov a miner\u00e1lnych l\u00e1tok.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V porovnan\u00ed s ostatn\u00fdmi strukovinami m\u00e1 najvy\u0161\u0161\u00ed obsah <strong>polyfenolov<\/strong>. Tieto bioakt\u00edvne l\u00e1tky maj\u00fa antioxida\u010dn\u00e9 \u00fa\u010dinky, p\u00f4sobia antibakteri\u00e1lne, protiz\u00e1palovo a maj\u00fa v\u0161eobecne pozit\u00edvny vplyv na na\u0161e zdravie. <span style=\"color:#ff6600\" class=\"tadv-color\">[9,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Priemern\u00fd obsah energie a \u017eiv\u00edn v \u0161o\u0161ovicov\u00fdch cestovin\u00e1ch&nbsp; (v 100 g surov\u00fdch cestov\u00edn):&nbsp;<\/strong><\/h5>\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><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sacharidy<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Bielkoviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tuky<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vl\u00e1knina<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">3. <strong>Hrachov\u00e9 cestoviny<\/strong><\/h4>\n\n\n\n<p>Hrach je ve\u013emi dobr\u00fdm zdrojom <strong>tiam\u00ednu <\/strong>(<strong>vitam\u00edn B1<\/strong>) a \u010fal\u0161\u00edch vitam\u00ednov skupiny B. V 100 g surov\u00e9ho hrachu je a\u017e 70 % odpor\u00fa\u010danej dennej d\u00e1vky tiam\u00ednu. Tento vitam\u00edn je nutnou s\u00fa\u010das\u0165ou mno\u017estva enz\u00fdmov, ktor\u00e9 sa podie\u013eaj\u00fa na premene energie v bunk\u00e1ch. Hrach a z\u00e1rove\u0148 z neho vyroben\u00e9 <a href=\"https:\/\/gymbeam.sk\/cestoviny\/hrach-165865\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrachov\u00e9 cestoviny<\/a> s\u00fa tie\u017e bohat\u00e9 na&nbsp;<strong>mang\u00e1n<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ostatne-vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edn K<\/strong><\/a><strong>,<\/strong>&nbsp;<strong>drasl\u00edk<\/strong>, <strong>fosfor <\/strong>a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hor\u010d\u00edk<\/strong><\/a>. <a href=\"https:\/\/www.zotero.org\/google-docs\/?LJ9453\" class=\"ek-link\"><span class=\"tadv-color\" style=\"color:#ff6600\">[5]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hrachov\u00e9 cestoviny, ktor\u00e9 s\u00fa rovnako ako in\u00e9 strukovinov\u00e9 cestoviny bohat\u00e9 na <strong>bielkoviny<\/strong>, m\u00f4\u017eu sl\u00fa\u017ei\u0165 ako dobr\u00fd z\u00e1klad bezm\u00e4sit\u00e9ho jedla. Skombinujte ich so <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleninou <\/a>a jogurtom alebo si pripravte \u010disto rastlinn\u00fd variant s <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu <\/a>\u010di inou alternat\u00edvnou m\u00e4sa. Pr\u00edpadne sa in\u0161pirujte na\u0161im receptom na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cestoviny-s-kremovou-hraskovou-omackou-a-vysokym-obsahom-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hrachov\u00e9 cestoviny s hr\u00e1\u0161kovou om\u00e1\u010dkou.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Priemern\u00fd obsah energie a \u017eiv\u00edn v hrachov\u00fdch cestovin\u00e1ch (v 100 g surov\u00fdch cestov\u00edn):&nbsp;<\/strong><\/h5>\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><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sacharidy<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Bielkoviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tuky<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vl\u00e1knina<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">4. <strong>Prote\u00ednov\u00e9 cestoviny<\/strong><\/h4>\n\n\n\n<p>Na trhu je tie\u017e mno\u017estvo cestov\u00edn, ktor\u00fdch z\u00e1kladom je obilnina alebo strukovina a s\u00fa <strong>obohaten\u00e9 o bielkoviny<\/strong>. Kombin\u00e1ciou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinove-cestoviny-green-apotheke.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">obilniny, strukoviny a strukovinov\u00e9ho prote\u00ednu<\/a> m\u00f4\u017eeme z\u00edska\u0165 pr\u00edlohu s <strong>vy\u0161\u0161\u00edm mno\u017estvom bielkov\u00edn<\/strong> (12 g bielkov\u00edn v 60 g porcii)a vylep\u0161en\u00fdm pomerom <strong>v\u0161etk\u00fdch esenci\u00e1lnych aminokysel\u00edn<\/strong>. Ak vyberieme <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-proteinove-cestoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">strukovinov\u00e9 cestoviny obohaten\u00e9 strukovinov\u00fdm prote\u00ednom<\/a>, v jednej porcii (60 g surov\u00fdch cestov\u00edn) jednoducho zjeme a\u017e <strong>20 g bielkov\u00edn<\/strong>. Je v\u0161ak potrebn\u00e9 \u010d\u00edta\u0165 etikety, preto\u017ee mno\u017estvo pridan\u00e9ho prote\u00ednu sa m\u00f4\u017ee v ka\u017edom v\u00fdrobku l\u00ed\u0161i\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In\u0161pirujte sa t\u00fdmito v\u00fd\u017eivn\u00fdmi receptami a oboha\u0165te svoj jed\u00e1lni\u010dek strukovinami a bielkovinami:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cestovinovy-salat-s-kesu-dresingom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cestovinov\u00fd \u0161al\u00e1t s ke\u0161u dresingom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tempeh-stroganov-s-proteinovymi-cestovinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh stroganov s prote\u00ednov\u00fdmi cestovinami&nbsp;<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Priemern\u00fd obsah energie a \u017eiv\u00edn v prote\u00ednov\u00fdch cestovin\u00e1ch (v 100 g surov\u00fdch cestov\u00edn):&nbsp;<\/strong><\/h5>\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><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sacharidy<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Bielkoviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tuky<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vl\u00e1knina<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">48,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Konjakove_cestoviny\"><\/span>4. <strong>Konjakov\u00e9 cestoviny<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tieto cestoviny m\u00f4\u017eu by\u0165 skvelou vo\u013ebou pri chudnut\u00ed. Pre\u010do? Ke\u010f sa pozriete na zlo\u017eenie a nutri\u010dn\u00fa tabu\u013eku <a href=\"https:\/\/gymbeam.sk\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">konjakov\u00fdch cestov\u00edn<\/a>, pravdepodobne v\u00e1s prekvap\u00ed ich <strong>extr\u00e9mne n\u00edzka energetick\u00e1 hodnota<\/strong> (7 kcal\/ 100 g) a <strong>nulov\u00fd obsah sacharidov.<\/strong> Nejedn\u00e1 sa v\u0161ak o z\u00e1zrak zlo\u017een\u00fd zo vzduchu, ale o potravinu vyroben\u00fa z <strong>vody <\/strong>a <strong>glukomananu<\/strong>, \u010do je vl\u00e1knina obsiahnut\u00e1 v koreni <strong>konjaku<\/strong>. Konjak poch\u00e1dza z \u00c1zie a z v\u00e4\u010d\u0161iny ho tvor\u00ed pr\u00e1ve glukomanan.&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\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Glukomanan<\/a> patr\u00ed medzi <strong>rozpustn\u00fa vl\u00e1kninu<\/strong>, ktor\u00e1 <strong>absorbuje vodu<\/strong> a tak efekt\u00edvne <strong>zas\u00fdti<\/strong>, <strong>spoma\u013euje vstreb\u00e1vanie \u017eiv\u00edn<\/strong> do krvi a sl\u00fa\u017ei aj ako <strong>potrava pre \u010drevn\u00e9 bakt\u00e9rie<\/strong>. Schopnos\u0165 glukomananu viaza\u0165 vodu sa vyu\u017e\u00edva aj pri v\u00fdrobe samotn\u00fdch cestov\u00edn, ke\u010f\u017ee viac ako 90 % ich obsahu tvor\u00ed pr\u00e1ve <strong>voda<\/strong>. <a href=\"https:\/\/www.zotero.org\/google-docs\/?ym06in\" class=\"ek-link\"><span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konjakov\u00e9 cestoviny sa hod\u00ed zaradi\u0165 do jed\u00e1lni\u010dku vtedy, ke\u010f chcete zn\u00ed\u017ei\u0165 svoj energetick\u00fd pr\u00edjem a schudn\u00fa\u0165. <strong>Neobsahuj\u00fa sacharidy<\/strong>, maj\u00fa <strong>minim\u00e1lnu energetick\u00fa hodnotu <\/strong>a v\u010faka obsahu <strong>vl\u00e1kniny zas\u00fdtia<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pripravte si ich napr\u00edklad s <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-bolonska-omacka-s-nizkokalorickymi-cestovinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bolo\u0148skou om\u00e1\u010dkou<\/a> a presved\u010dte sa sami o ich benefitoch.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Priemern\u00fd obsah energie a \u017eiv\u00edn v konjakov\u00fdch cestovin\u00e1ch (v 100 g surov\u00fdch cestov\u00edn):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><th><strong><center>Sacharidy<\/center><\/strong><\/th><th><strong><center>Bielkoviny<\/center><\/strong><\/th><th><strong><\/strong><center><strong>Tuky<\/strong><\/center><\/th><th><strong><center>Vl\u00e1knina<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td>7 kcal<\/td><td>&lt; 0,2 g<\/td><td>&lt; 0,1 g<\/td><td>&lt; 0,1 g<\/td><td>2,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_si_uvarit_cestoviny\"><\/span><strong>Ako si uvari\u0165 cestoviny?<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cestoviny s\u00fa l\u00e1kav\u00e9 svojou <strong>jednoduchou <\/strong>a <strong>r\u00fdchlou pr\u00edpravou<\/strong>. Sta\u010d\u00ed da\u0165 zovrie\u0165 vodu a vari\u0165 ich tak dlho, ako sa p\u00ed\u0161e na <strong>obale<\/strong>. Ka\u017ed\u00fd typ cestov\u00edn v\u0161ak potrebuje na uvarenie in\u00fd \u010das, preto \u010d\u00edtanie obalu ur\u010dite <strong>nevynechajte<\/strong>. V\u00e4\u010d\u0161inou v\u0161ak m\u00e1te hotovo do 10 min\u00fat. Uvaren\u00e9 cestoviny sce\u010fte a prepl\u00e1chnite pod te\u010d\u00facou vodou, aby sa v\u00e1m nezlepili a a m\u00e1te z\u00e1klad v\u00fd\u017eivn\u00e9ho jedla. <\/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=\"Kolko_kalorii_a_zivin_maju_rozne_cestoviny\"><\/span><strong>Ko\u013eko kal\u00f3ri\u00ed a \u017eiv\u00edn maj\u00fa r\u00f4zne cestoviny?&nbsp;<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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><center>Cestoviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sacharidy<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Bielkoviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tuky<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vl\u00e1knina<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Biele p\u0161eni\u010dn\u00e9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Celozrnn\u00e9 p\u0161eni\u010dn\u00e9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,9 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\"><strong>Ra\u017en\u00e9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">324 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">68,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Poh\u00e1nkov\u00e9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kukuri\u010dn\u00e9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ry\u017eov\u00e9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83,2 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,4 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>C\u00edcerov\u00e9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/bio-hrachove-cestoviny-vretena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hrachov\u00e9<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/bio-sosovicove-cestoviny-vretena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cestoviny z \u010dervenej \u0161o\u0161ovice<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Konjakov\u00e9<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">7 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;0,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;0,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;0,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[14,21]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span><strong>\u010co si z toho vzia\u0165?<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Klasick\u00e9 biele cestoviny s\u00fa ob\u013e\u00faben\u00e1 chutn\u00e1 pr\u00edloha, ktor\u00e1 je v\u0161ak chudobn\u00e1 na \u017eiviny. Ur\u010dite<strong> nie je nutn\u00e9 <\/strong>sa tejto radosti <strong>zbavova\u0165 <\/strong>a vyra\u010fova\u0165 ju z jed\u00e1lni\u010dka. Pre svoje zdravie v\u0161ak urob\u00edte lep\u0161ie, ke\u010f ju nahrad\u00edte aj <strong>v\u00fd\u017eivnej\u0161\u00edmi alternat\u00edvami<\/strong>. Vy\u0161\u0161\u00ed obsah <strong>vl\u00e1kniny <\/strong>a <strong>mikro\u017eiv\u00edn <\/strong>v\u00e1m dodaj\u00fa <strong>celozrnn\u00e9 cestoviny<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vl\u00e1kninu, mikro\u017eiviny <\/strong>a <strong>bielkoviny <\/strong>nav\u00fd\u0161ite formou <strong>strukovinov\u00fdch cestov\u00edn<\/strong>. Ak potrebujete <strong>bezlepkov\u00fa alternat\u00edvu<\/strong> alebo si len chcete viac <strong>spestri\u0165 jed\u00e1lni\u010dek<\/strong>, m\u00f4\u017eete zvoli\u0165 r\u00f4zne <strong>bezlepkov\u00e9 varianty.<\/strong> V\u0161etky spomenut\u00e9 cestoviny, spolu z n\u00edzkokalorick\u00fdmi vyroben\u00fdmi z <strong>konjaku<\/strong>, sa hodia do<strong> reduk\u010dnej di\u00e9ty<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s \u010dl\u00e1nok nie\u010do nov\u00e9 nau\u010dil, ur\u010dite si ho nenech\u00e1vajte pre seba a roz\u0161\u00edrte ho zdie\u013ean\u00edm medzi svojimi priate\u013emi.&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\/pasta\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPasta\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\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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>Radi by ste vymenili klasick\u00e9 p\u0161eni\u010dn\u00e9 cestoviny za v\u00fd\u017eivnej\u0161iu alternat\u00edvu, ale neviete, ako na to? Dne\u0161n\u00fd \u010dl\u00e1nok v\u00e1m predstav\u00ed hne\u010f nieko\u013eko typov cestov\u00edn, ktor\u00e9 t\u00fato dilemu vyrie\u0161ia. <\/p>\n","protected":false},"author":156,"featured_media":390833,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6099,6127,6107,6055],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-390831","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-cestoviny","9":"tag-jedalnicek","10":"tag-nizkokaloricke-potraviny","11":"tag-strava","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>Ako nahradi\u0165 be\u017en\u00e9 p\u0161eni\u010dn\u00e9 cestoviny? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co s\u00fa cestoviny a ak\u00e9 druhy existuj\u00fa? 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