{"id":392843,"date":"2022-08-29T15:42:04","date_gmt":"2022-08-29T13:42:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=392843"},"modified":"2024-06-26T19:51:12","modified_gmt":"2024-06-26T17:51:12","slug":"jak-nahradit-bezne-psenicne-testoviny","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-nahradit-bezne-psenicne-testoviny\/","title":{"rendered":"Jak nahradit b\u011b\u017en\u00e9 p\u0161eni\u010dn\u00e9 t\u011bstoviny?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nahradit-bezne-psenicne-testoviny\/#Co_jsou_testoviny_a_jaky_je_rozdil_mezi_beznymi_psenicnymi_a_celozrnnymi\" title=\"Co jsou t\u011bstoviny a jak\u00fd je rozd\u00edl mezi b\u011b\u017en\u00fdmi p\u0161eni\u010dn\u00fdmi a celozrnn\u00fdmi?\">Co jsou t\u011bstoviny a jak\u00fd je rozd\u00edl mezi b\u011b\u017en\u00fdmi p\u0161eni\u010dn\u00fdmi a celozrnn\u00fdmi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nahradit-bezne-psenicne-testoviny\/#Jake_alternativy_klasickych_psenicnych_testovin_existuji\" title=\"Jak\u00e9 alternativy klasick\u00fdch p\u0161eni\u010dn\u00fdch t\u011bstovin existuj\u00ed?\">Jak\u00e9 alternativy klasick\u00fdch p\u0161eni\u010dn\u00fdch t\u011bstovin existuj\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nahradit-bezne-psenicne-testoviny\/#1_Celozrnne_testoviny\" title=\"1. Celozrnn\u00e9 t\u011bstoviny\">1. Celozrnn\u00e9 t\u011bstoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nahradit-bezne-psenicne-testoviny\/#2_Bezlepkove_alternativy\" title=\"2. Bezlepkov\u00e9 alternativy\">2. Bezlepkov\u00e9 alternativy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nahradit-bezne-psenicne-testoviny\/#3_Lusteninove_testoviny\" title=\"3. Lu\u0161t\u011bninov\u00e9 t\u011bstoviny\">3. Lu\u0161t\u011bninov\u00e9 t\u011bstoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nahradit-bezne-psenicne-testoviny\/#4_Konjakove_testoviny\" title=\"4. Konjakov\u00e9 t\u011bstoviny\">4. Konjakov\u00e9 t\u011bstoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nahradit-bezne-psenicne-testoviny\/#Jak_si_uvarit_testoviny\" title=\"Jak si uva\u0159it t\u011bstoviny?\">Jak si uva\u0159it t\u011bstoviny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nahradit-bezne-psenicne-testoviny\/#Kolik_kalorii_a_zivin_maji_ruzne_testoviny\" title=\"Kolik kalori\u00ed a \u017eivin maj\u00ed r\u016fzn\u00e9 t\u011bstoviny?\">Kolik kalori\u00ed a \u017eivin maj\u00ed r\u016fzn\u00e9 t\u011bstoviny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nahradit-bezne-psenicne-testoviny\/#Co_si_z_toho_odnest\" title=\"Co si z toho odn\u00e9st?\">Co si z toho odn\u00e9st?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nen\u00ed nic jednodu\u0161\u0161\u00edho ne\u017e nasypat do hrnce <a aria-label=\"t\u011bstoviny (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/testoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u011bstoviny<\/a>, po\u010dkat deset minut ne\u017e se uva\u0159\u00ed, a pak si vybrat jeden z mili\u00f3nu zp\u016fsob\u016f, jak je p\u0159ipravit. Mo\u017en\u00e1 i kv\u016fli tomu jsou t\u011bstoviny tak obl\u00edbenou p\u0159\u00edlohou. Maj\u00ed v\u0161ak jeden nedostatek. Klasick\u00e9 p\u0161eni\u010dn\u00e9 t\u011bstoviny nejsou tak nutri\u010dn\u011b bohat\u00e9 jako n\u011bkter\u00e9 jin\u00e9 t\u011bstoviny. \u010c\u00edm nahradit z\u00e1kladn\u00ed b\u00edlou variantu a z\u00e1rove\u0148 si u\u017e\u00edt v\u0161echny t\u011bstovinov\u00e9 recepty? To se do\u010dtete v \u010dl\u00e1nku. <\/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_jsou_testoviny_a_jaky_je_rozdil_mezi_beznymi_psenicnymi_a_celozrnnymi\"><\/span>Co jsou t\u011bstoviny a jak\u00fd je rozd\u00edl mezi b\u011b\u017en\u00fdmi p\u0161eni\u010dn\u00fdmi a celozrnn\u00fdmi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u011bt\u0161ina z n\u00e1s s\u00e1hne v obchod\u011b po klasick\u00fdch b\u00edl\u00fdch t\u011bstovin\u00e1ch. Hlavn\u00edmi d\u016fvody jsou pravd\u011bpodobn\u011b chu\u0165, na kterou jsme zvykl\u00ed a ni\u017e\u0161\u00ed cena. Je to v\u0161ak \u0161koda, proto\u017ee b\u011b\u017en\u00e9 t\u011bstoviny n\u00e1m dodaj\u00ed pom\u011brn\u011b <strong>mal\u00e9 mno\u017estv\u00ed \u017eivin<\/strong>. Jsou vyrobeny z b\u00edl\u00e9 p\u0161eni\u010dn\u00e9 mouky, p\u0159i jej\u00edm\u017e zpracov\u00e1n\u00ed byly odstran\u011bny ty <strong>nejv\u00fd\u017eivn\u011bj\u0161\u00ed \u010d\u00e1sti<\/strong> obiln\u00e9ho zrna &#8211; <strong>otruby<\/strong> a<strong> kl\u00ed\u010dek<\/strong>. Semele se pouze <strong>endosperm<\/strong> (vnit\u0159n\u00ed \u010d\u00e1st zrna), kter\u00fd je tvo\u0159en hlavn\u011b <strong>sacharidy<\/strong> (b\u00edlkoviny, vl\u00e1knina a jin\u00e9 \u017eiviny jsou v n\u011bm zastoupeny tak\u00e9, ale v mnohem men\u0161\u00edm mno\u017estv\u00ed). Klasick\u00e9 p\u0161eni\u010dn\u00e9 b\u00edl\u00e9 t\u011bstoviny n\u00e1m tak sice dodaj\u00ed <strong>energii<\/strong>, ale oberou n\u00e1s o <strong>vl\u00e1kninu<\/strong>,<strong> vitam\u00edny<\/strong> a jin\u00e9 <strong>bioaktivn\u00ed l\u00e1tky<\/strong>, kter\u00e9 obiln\u00e9 zrno p\u016fvodn\u011b obsahovalo. Nav\u00edc obsahuj\u00ed i \u200b\u200blepek a lid\u00e9 na bezlepkov\u00e9 diet\u011b tak maj\u00ed p\u0161eni\u010dn\u00e9 t\u011bstoviny p\u0159\u00edsn\u011b zak\u00e1z\u00e1ny. Mus\u00ed tedy volit jin\u00e9 alternativy. <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>B\u011b\u017en\u00e9 t\u011bstoviny se daj\u00ed koupit <strong>vaje\u010dn\u00e9<\/strong> i <strong>bezvaje\u010dn\u00e9<\/strong>, p\u0159i\u010dem\u017e vaje\u010dn\u00e9 maj\u00ed vy\u0161\u0161\u00ed obsah tuku.<\/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>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v klasick\u00fdch p\u0161eni\u010dn\u00fdch bezvaje\u010dn\u00fdch t\u011bstovin\u00e1ch (ve 100 g syrov\u00fdch t\u011bstovin):<\/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\"><center>Energetick\u00e1 hodnota<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sacharidy<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>B\u00edlkoviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tuky<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vl\u00e1knina<\/center><\/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=\"Jake_alternativy_klasickych_psenicnych_testovin_existuji\"><\/span>Jak\u00e9 alternativy klasick\u00fdch p\u0161eni\u010dn\u00fdch t\u011bstovin existuj\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud nechceme, aby byly t\u011bstoviny v j\u00eddeln\u00ed\u010dku pouze zdrojem energie a sacharid\u016f, ale o\u010dek\u00e1v\u00e1me i obsah <strong>vl\u00e1kniny, vitamin\u016f a jin\u00fdch mikro\u017eivin<\/strong>, m\u011bli bychom obohatit na\u0161i stravu i o jin\u00e9 druhy t\u011bstovin. M\u00e1me spoustu mo\u017enost\u00ed, p\u0159i\u010dem\u017e si vyberou i ti, kte\u0159\u00ed dodr\u017euj\u00ed bezlepkovou dietu.<\/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_testoviny\"><\/span>1. <strong>Celozrnn\u00e9 t\u011bstoviny<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tyto t\u011bstoviny jsou vyroben\u00e9 z celozrnn\u00e9 mouky, kter\u00e1 vznik\u00e1 mlet\u00edm <strong>cel\u00e9ho obiln\u00e9ho zrna<\/strong>. To p\u0159irozen\u011b obsahuje i<strong> otruby a kl\u00ed\u010dek<\/strong>, kter\u00e9 chyb\u00ed v b\u00edl\u00e9 mouce.<\/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>D\u00edky otrub\u00e1m si celozrnn\u00e1 mouka zachov\u00e1v\u00e1 nap\u0159\u00edklad i p\u016fvodn\u00ed obsah <strong>vl\u00e1kniny, \u017eeleza, zinku, ho\u0159\u010d\u00edku, vitamin\u016f skupiny B, vitaminu E<\/strong> a spousty dal\u0161\u00edch <strong>bioaktivn\u00edch l\u00e1tek<\/strong>, jako jsou nap\u0159\u00edklad karotenoidy.<\/li>\n\n\n\n<li><strong>Kl\u00ed\u010dek <\/strong>m\u00e1 na sv\u011bdom\u00ed vy\u0161\u0161\u00ed obsah<strong> tuku<\/strong> (v podob\u011b zdrav\u00fdch<strong> nenasycen\u00fdch mastn\u00fdch kyselin<\/strong>),<strong> vitamin\u016f skupiny B, selenu<\/strong>, atd.<strong> <\/strong><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 t\u011bstovin\u00e1ch je pr\u016fm\u011brn\u011b<strong> 2-3x vy\u0161\u0161\u00ed <\/strong>ne\u017e v t\u011bch klasick\u00fdch z b\u00edl\u00e9 mouky. 100 g syrov\u00fdch <strong>celozrnn\u00fdch<\/strong> t\u011bstovin obsahuje cca<strong> 9 g vl\u00e1kniny<\/strong>, zat\u00edmco 100 g <strong>b\u00edl\u00fdch<\/strong> p\u0161eni\u010dn\u00fdch m\u00e1 jen zhruba <strong>3,2 g<\/strong>. Pro zaj\u00edmavost, doporu\u010den\u00fd denn\u00ed p\u0159\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 t\u011bstoviny jsou tak <strong>v\u00fd\u017eivn\u011bj\u0161\u00ed<\/strong> a d\u00edky vy\u0161\u0161\u00edmu obsahu vl\u00e1kniny i v\u00edce <strong>zasyt\u00ed<\/strong>. Pomohou tak nejen s pestr\u00fdm stravov\u00e1n\u00edm, ale i s <strong>hubnut\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>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v p\u0161eni\u010dn\u00fdch celozrnn\u00fdch t\u011bstovin\u00e1ch (100 g syrov\u00fdch t\u011bstovin):<\/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\"><center>Energetick\u00e1 hodnota<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sacharidy<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>B\u00edlkoviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tuky<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vl\u00e1knina<\/center><\/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 najdeme celozrnn\u00e9 t\u011bstoviny z v\u00edcero druh\u016f obilovin:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/bio-psenicna-vretena-mix-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">p\u0161eni\u010dn\u00e9 celozrnn\u00e9 t\u011bstoviny<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/testoviny\" target=\"_blank\" aria-label=\"\u0161paldov\u00e9 celozrnn\u00e9 t\u011bstoviny (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161paldov\u00e9 celozrnn\u00e9 t\u011bstoviny<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/bio-vretena-zitna-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u017eitn\u00e9 t\u011bstoviny<\/a><\/li>\n\n\n\n<li>je\u010dmenn\u00e9 celozrnn\u00e9 t\u011bstoviny<\/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\u0161echny v\u00fd\u0161e zm\u00edn\u011bn\u00e9 celozrnn\u00e9 druhy t\u011bstovin jsou v\u0161ak vyroben\u00e9 z muk obsahuj\u00edc\u00edch <strong>lepek<\/strong>. Celiaci a lid\u00e9, kte\u0159\u00ed vy\u0159azuj\u00ed lepek z jin\u00fdch d\u016fvod\u016f, mus\u00ed vyb\u00edrat jin\u00e9 alternativy.<\/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=\"Nejlep\u0161\u00ed druhy celozrnn\u00fdch t\u011bstovin.\" class=\"wp-image-390888\" style=\"width:843px;height:562px\" title=\"Nejlep\u0161\u00ed druhy celozrnn\u00fdch t\u011bstovin.\" 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 alternativy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clov\u011bk, kter\u00fd mus\u00ed ze zdravotn\u00edch d\u016fvod\u016f dodr\u017eovat <strong>bezlepkovou dietu<\/strong>, si nem\u016f\u017ee dovolit \u017e\u00e1dn\u00e9 z v\u00fd\u0161e uveden\u00fdch t\u011bstovin. Ani on ale nemus\u00ed b\u00fdt ochuzen\u00fd o chutn\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zapekane-testoviny-s-rajcatovou-omackou-a-syrovou-krustou\/\" target=\"_blank\" rel=\"noopener\">zape\u010den\u00e9 t\u011bstoviny<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-testoviny-s-kremovou-hraskovou-omackou-a-vysokym-obsahem-bilkovin\/\" target=\"_blank\" rel=\"noopener\">t\u011bstoviny s om\u00e1\u010dkou<\/a>, kdy\u017e m\u00edsto t\u011bstovin s obsahem lepku s\u00e1hne po jejich bezlepkov\u00fdch variant\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samoz\u0159ejm\u011b si pomoc\u00ed n\u00e1sleduj\u00edc\u00edch alternativ mohou zpest\u0159it j\u00eddeln\u00ed\u010dek i ti, kte\u0159\u00ed nedr\u017e\u00ed p\u0159\u00edsnou bezlepkovou dietu, ale nap\u0159\u00edklad je tr\u00e1p\u00ed probl\u00e9my s tr\u00e1ven\u00edm lepku. V\u00fdb\u011br ocen\u00ed i lid\u00e9, kte\u0159\u00ed si cht\u011bj\u00ed pouze <strong>zpest\u0159it j\u00eddeln\u00ed\u010dek<\/strong>. Nov\u00e9 druhy t\u011bstovin mohou o\u017eivit stravu i chu\u0165ov\u011b a li\u0161\u00ed se tak\u00e9 texturou.<\/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>Pohankov\u00e9 t\u011bstoviny<\/strong><\/h3>\n\n\n\n<p><strong><a aria-label=\"Pohanka (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/instantni-pohankova-kase-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pohanka<\/a><\/strong> pat\u0159\u00ed mezi tzv.<strong> pseudoobilniny<\/strong>. Je dobr\u00fdm zdrojem <strong>vitam\u00edn\u016f skupiny B, zinku, m\u011bdi, ho\u0159\u010d\u00edku <\/strong>a<strong> \u017eeleza<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pohanka a pohankov\u00e9 t\u011bstoviny tak\u00e9 obsahuj\u00ed vysok\u00fd pod\u00edl <strong>vl\u00e1kniny<\/strong>, z n\u00ed\u017e \u010d\u00e1st tvo\u0159\u00ed<strong> rezistentn\u00ed \u0161krob<\/strong>. Rezistentn\u00ed \u0161krob &#8220;krm\u00ed&#8221; st\u0159evn\u00ed bakterie a v\u00fdsledkem je tvorba <strong>mastn\u00fdch kyselin s kr\u00e1tk\u00fdm \u0159et\u011bzcem<\/strong>, kter\u00e9 n\u00e1sledn\u011b vy\u017eivuj\u00ed bu\u0148ky st\u0159evn\u00ed sliznice a podporuj\u00ed tak tr\u00e1ven\u00ed a celkov\u00e9 zdrav\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro pohanku je typick\u00fd i obsah bioflavonoidu <a aria-label=\"rutinu (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/rutin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rutinu<\/a>. M\u00e1 protiz\u00e1n\u011btliv\u00e9 a antioxida\u010dn\u00ed \u00fa\u010dinky. Podporuje tak zdrav\u00ed i pru\u017enost c\u00e9v. <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>Pohankov\u00e9 t\u011bstoviny si m\u016f\u017eete vychutnat i na sladko. Velmi dob\u0159e chutnaj\u00ed nap\u0159\u00edklad v kombinaci <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">s tvarohem<\/a>, jablkem, o\u0159echy a sko\u0159ic\u00ed.<\/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\"><b>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v pohankov\u00fdch t\u011bstovin\u00e1ch (100 g syrov\u00fdch t\u011bstovin):<\/b><\/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\"><center>Energetick\u00e1 hodnota<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sacharidy<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>B\u00edlkoviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tuky<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vl\u00e1knina<\/center><\/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>Kuku\u0159i\u010dn\u00e9 t\u011bstoviny<\/strong><\/h3>\n\n\n\n<p>Tyto t\u011bstoviny se v porovn\u00e1n\u00ed s ostatn\u00edmi bezlepkov\u00fdmi nejv\u00edce podobaj\u00ed klasick\u00fdm p\u0161eni\u010dn\u00fdm t\u011bstovin\u00e1m. Maj\u00ed podobnou konzistenci a p\u0159\u00edjemnou chu\u0165. Kuku\u0159ice je bohat\u00e1 na <strong>drasl\u00edk, vitamin C a vitaminy skupiny B.<\/strong> Obsahuje tak\u00e9 <strong><a href=\"https:\/\/gymbeam.cz\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noopener\">beta-karoten<\/a><\/strong> a<a href=\"https:\/\/gymbeam.cz\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong> lutein<\/strong><\/a>, kter\u00e9 maj\u00ed antioxida\u010dn\u00ed \u00fa\u010dinky a jsou d\u016fle\u017eit\u00e9 nap\u0159\u00edklad pro zdrav\u00ed zraku. Kuku\u0159i\u010dn\u00e9 t\u011bstoviny jsou tak\u00e9 dobr\u00fdm zdrojem <strong>vl\u00e1kniny<\/strong> s 11 g na 100 g.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[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\"><b>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v kuku\u0159i\u010dn\u00fdch t\u011bstovin\u00e1ch (100 g syrov\u00fdch t\u011bstovin):<\/b><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th><center>Energetick\u00e1 hodnota<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sacharidy<\/center><\/th><th><center>B\u00edlkoviny<\/center><\/th><th><center>Tuky<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vl\u00e1knina<\/center><\/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>R\u00fd\u017eov\u00e9 t\u011bstoviny<\/strong><\/h3>\n\n\n\n<p>R\u00fd\u017eov\u00e9 t\u011bstoviny jsou z\u00e1kladem velk\u00e9ho mno\u017estv\u00ed asijsk\u00fdch j\u00eddel a d\u00edky sv\u00e9 neutr\u00e1ln\u00ed chuti se snadno kombinuj\u00ed s jin\u00fdmi potravinami. Nav\u00edc nejsou n\u00e1ro\u010dn\u00e9 na p\u0159\u00edpravu, jeliko\u017e \u010dastokr\u00e1t je sta\u010d\u00ed namo\u010dit na n\u011bkolik minut do vrouc\u00ed vody a p\u0159\u00edloha je p\u0159ipraven\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00edl\u00e1 r\u00fd\u017ee je <strong>chud\u00e1 na vl\u00e1kninu, miner\u00e1ln\u00ed l\u00e1tky a vitaminy<\/strong>. M\u00e1 dokonce je\u0161t\u011b ni\u017e\u0161\u00ed mno\u017estv\u00ed vl\u00e1kniny ne\u017e b\u00edl\u00e1 p\u0161eni\u010dn\u00e1 mouka. P\u0159i zpracov\u00e1n\u00ed r\u00fd\u017ee jsou obaly r\u00fd\u017eov\u00e9ho zrna odstran\u011bn\u00e9. Z\u016fst\u00e1v\u00e1 tak len st\u0159edn\u00ed \u010d\u00e1st zrna, kter\u00e1 je bohat\u00e1 hlavn\u011b na <strong>komplexn\u00ed sacharidy<\/strong>. R\u00fd\u017eov\u00e9 t\u011bstoviny maj\u00ed stejn\u011b n\u00edzk\u00e9 mno\u017estv\u00ed ostatn\u00edch \u017eivin jako samotn\u00e1 r\u00fd\u017ee. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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>Jejich v\u00fdhodou je v\u0161ak <strong>lehk\u00e1 stravitelnost.<\/strong> Ur\u010dit\u011b m\u00e1te vyzkou\u0161en\u00e9, \u017ee <a href=\"https:\/\/gymbeam.cz\/ryze\" target=\"_blank\" rel=\"noopener\">r\u00fd\u017ee<\/a> je jedna z m\u00e1la potravin, kter\u00e9 do sebe dok\u00e1\u017eeme dostat dokonce i p\u0159i tr\u00e1vic\u00edch t\u011b\u017ekostech. To stejn\u00e9 plat\u00ed i pro r\u00fd\u017eov\u00e9 t\u011bstoviny.<\/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\"><b>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v r\u00fd\u017eov\u00fdch t\u011bstovin\u00e1ch (100 g syrov\u00fdch t\u011bstovin):<\/b><\/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\"><center>Energetick\u00e1 hodnota<\/center><\/th><th><center>Sacharidy<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>B\u00edlkoviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tuky<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vl\u00e1knina<\/center><\/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_Lusteninove_testoviny\"><\/span><strong>3. Lu\u0161t\u011bninov\u00e9 t\u011bstoviny<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fd\u017eivov\u00e1 doporu\u010den\u00ed ve v\u011bt\u0161in\u011b zem\u00ed se shoduj\u00ed, \u017ee <strong>t\u00fddn\u011b <\/strong>bychom m\u011bli konzumovat <strong>minim\u00e1ln\u011b dv\u011b porce lu\u0161t\u011bnin <\/strong>(jedna porce odpov\u00edd\u00e1 p\u0159ibli\u017en\u011b velikosti va\u0161\u00ed <strong>hrsti<\/strong>). Na prvn\u00ed pohled se to zd\u00e1 jako jednoduch\u00fd \u00fakol, ale ve skute\u010dnosti m\u00e1 spousta z n\u00e1s probl\u00e9m toto doporu\u010den\u00ed dodr\u017eet. \u010casto toti\u017e nev\u00edme, jak si <a href=\"https:\/\/gymbeam.cz\/lusteniny\" class=\"ek-link\">lu\u0161t\u011bniny<\/a> spr\u00e1vn\u011b p\u0159ipravit, dochutit a uva\u0159it tak, aby n\u00e1m nezp\u016fsobovaly plynatost.<\/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\u016f\u017ee \u0159e\u0161it <strong>opakovan\u00e9 nam\u00e1\u010den\u00ed<\/strong> lu\u0161t\u011bnin p\u0159ed va\u0159en\u00edm. Takto se z lu\u0161t\u011bnin<strong> vylouhuj\u00ed<\/strong> l\u00e1tky, kter\u00e9 zp\u016fsobuj\u00ed nad\u00fdm\u00e1n\u00ed. Vodu, do n\u00ed\u017e byly l\u00e1tky vylouhovan\u00e9, je samoz\u0159ejm\u011b nutn\u00e9 <strong>vyl\u00edt<\/strong>. Lu\u0161t\u011bnina, kter\u00e1 je p\u0159irozen\u011b m\u00e9n\u011b nad\u00fdmav\u00e1, je nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/bio-cocka-cervena-cela-loupana-country-life.html\" target=\"_blank\" rel=\"noopener\">\u010derven\u00e1 \u010do\u010dka<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ci v\u00e1m usnadn\u00ed lu\u0161t\u011bniny v <strong>konzerv\u011b<\/strong> nebo<strong> sterilovan\u00e9<\/strong> lu\u0161t\u011bniny, jako je nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/bio-cizrna-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noopener\">cizrna<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/bio-cerne-fazole-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noopener\">fazole<\/a>, kter\u00e9 m\u016f\u017eete pod\u00e1vat bez p\u0159edch\u00e1zej\u00edc\u00edho va\u0159en\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedostatek fantazie na vym\u00fd\u0161len\u00ed recept\u016f jednodu\u0161e vy\u0159e\u0161\u00edme. Sta\u010d\u00ed chv\u00edli \u201cgooglit\u201d a hned vznikne <a href=\"https:\/\/gymbeam.cz\/blog\/recepty\/\" class=\"ek-link\">recept\u00e1\u0159<\/a> na m\u011bs\u00edce dop\u0159edu. Pokud v\u0161ak lu\u0161t\u011bniny n\u011bkomu jednodu\u0161e nechutnaj\u00ed nebo je tvrdohlav\u011b p\u0159esv\u011bd\u010den\u00fd, \u017ee je v j\u00eddle nesnese, m\u00e1 mo\u017enost s\u00e1hnout po lu\u0161t\u011bnin\u00e1ch ve form\u011b <strong>t\u011bstovin<\/strong>. Ty vy\u0159e\u0161\u00ed v\u0161echny zmi\u0148ovan\u00e9 nedostatky, a tak si je m\u016f\u017ee dop\u0159\u00e1t \u00fapln\u011b ka\u017ed\u00fd, kdo chce za\u0159adit v\u00edce lu\u0161t\u011bnin do sv\u00e9ho j\u00eddlen\u00ed\u010dku.<\/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 lu\u0161t\u011bninov\u00fdch t\u011bstovin\" 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>Lu\u0161t\u011bniny jsou bohat\u00e9 na b\u00edlkoviny<\/strong><\/h3>\n\n\n\n<p>Lu\u0161t\u011bniny jsou narozd\u00edl od obilovin pova\u017eovan\u00e9 za <strong>b\u00edlkovinnou potravinu<\/strong>. Mus\u00edme ale po\u010d\u00edtat s t\u00edm, \u017ee b\u00edlkoviny z rostlinn\u00fdch zdroj\u016f <strong>nejsou plnohodnotn\u00e9<\/strong> nebo <strong>neobsahuj\u00ed <\/strong>v\u0161echny <strong>esenci\u00e1ln\u00ed aminokyseliny (EAK) v dostate\u010dn\u00fdch mno\u017estv\u00edch<\/strong>. \u0158et\u011bzce b\u00edlkovin se skl\u00e1daj\u00ed z <strong>aminokyselin<\/strong>, p\u0159i\u010dem\u017e <a href=\"https:\/\/gymbeam.cz\/eaa\" class=\"ek-link\"><strong>esenci\u00e1ln\u00ed aminokyseliny<\/strong><\/a> jsou ty, kter\u00e9 si organismus <strong>nedok\u00e1\u017ee s\u00e1m vytvo\u0159it<\/strong> a mus\u00ed je p\u0159ij\u00edmat <strong>stravou<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lu\u0161t\u011bniny v\u0161ak sta\u010d\u00ed doplnit o obilovinu, \u010d\u00edm\u017e z\u00edsk\u00e1me lep\u0161\u00ed spektrum aminokyselin. Dal\u0161\u00edm p\u0159id\u00e1n\u00edm masa, s\u00fdru \u010di nap\u0159\u00edklad rostlinn\u00e9 alternativy masa vytvo\u0159\u00edme j\u00eddlo nabit\u00e9 b\u00edlkovinami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed tipy na rostlinn\u00e9 zdroje b\u00edlkovin, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/\" target=\"_blank\" rel=\"noopener\"><strong>Jak\u00e9 zdroje rostlinn\u00fdch b\u00edlkovin jsou nejlep\u0161\u00ed a pro\u010d je za\u0159adit do j\u00eddeln\u00ed\u010dku?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Jsou jedn\u00edm z nejlep\u0161\u00edch zdroj\u016f vl\u00e1kniny<\/strong><\/h3>\n\n\n\n<p>Lu\u0161t\u011bniny maj\u00ed v\u00edce <a href=\"https:\/\/gymbeam.cz\/vlaknina\" target=\"_blank\" rel=\"noopener\">vl\u00e1kniny<\/a> ne\u017e <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a>, ovoce nebo celozrnn\u00e9 <a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" rel=\"noopener\">obiloviny<\/a>. 100 g syrov\u00e9ho hrachu obsahuje okolo 13 g vl\u00e1kniny. Lu\u0161t\u011bninov\u00e9 t\u011bstoviny si tento vysok\u00fd obsah vl\u00e1kniny zachov\u00e1vaj\u00ed &#8211; 100 g syrov\u00fdch <a href=\"https:\/\/gymbeam.cz\/bio-hrachove-testoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noopener\">hrachov\u00fdch t\u011bstovin<\/a> m\u00e1 zhruba 14 g vl\u00e1kniny. Pro porovn\u00e1n\u00ed, 100 g mrkve m\u00e1 asi 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>Lu\u0161t\u011bniny i lu\u0161t\u011bninov\u00e9 t\u011bstoviny mohou v\u00fdrazn\u011b pomoci <strong>zv\u00fd\u0161it mno\u017estv\u00ed vl\u00e1kniny<\/strong> v j\u00eddeln\u00ed\u010dku.<\/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 nepostradateln\u00e1 pro <strong>spr\u00e1vnou funkci tr\u00e1vic\u00edho traktu.<\/strong> Nejen\u017ee pom\u00e1h\u00e1 bezprobl\u00e9mov\u00e9mu vyprazd\u0148ov\u00e1n\u00ed, ale jak jsme ji\u017e zm\u00ednili, slou\u017e\u00ed jako potrava pro prosp\u011b\u0161n\u00e9 bakterie ve st\u0159evech. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumace lu\u0161t\u011bnin je spojen\u00e1 s lep\u0161\u00edmi hodnotami <strong>cholesterolu, ni\u017e\u0161\u00edm krevn\u00edm tlakem<\/strong>, ni\u017e\u0161\u00edmi hodnotami <strong>cukru v krvi<\/strong> p\u0159i onemocn\u011bn\u00ed diabetes mellitus 2. typu a mnoh\u00fdmi dal\u0161\u00edmi zdravotn\u00edmi benefity. V\u0161e zm\u00edn\u011bn\u00e9 souvis\u00ed pr\u00e1v\u011b s vysok\u00fdm obsahem <strong>vl\u00e1kniny<\/strong>. Tato \u017eivina m\u00e1 nav\u00edc schopnost n\u00e1s v\u00edce <strong>zasytit<\/strong>, a tak pom\u00e1hat s <strong>udr\u017eov\u00e1n\u00edm<\/strong> nebo <strong>sni\u017eov\u00e1n\u00edm t\u011blesn\u00e9 hmotnosti.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[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 jak\u00fdch lu\u0161t\u011bninov\u00fdch t\u011bstovin m\u016f\u017eeme vyb\u00edrat?<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. <strong>Cizrnov\u00e9 t\u011bstoviny<\/strong><\/h4>\n\n\n\n<p>Cizrna, tak\u00e9 naz\u00fdvan\u00e1 hr\u00e1ch \u0159\u00edmsk\u00fd, je v\u00fdborn\u00fdm zdrojem <strong>kyseliny listov\u00e9<\/strong> (100 g syrov\u00e9 cizrny obsahuje 370 % jej\u00edho doporu\u010den\u00e9ho denn\u00edho p\u0159\u00edjmu). Tato \u017eivina m\u00e1 nezastupiteln\u00e9 m\u00edsto v r\u016fstu tk\u00e1n\u00ed, ve v\u00fdvoji nervov\u00e9 soustavy nebo ve tvorb\u011b DNA. Cizrna je tak\u00e9 bohat\u00e1 na <strong>m\u011b\u010f, mangan, \u017eelezo, fosfor, drasl\u00edk, ho\u0159\u010d\u00edk a nenasycen\u00e9 mastn\u00e9 kyseliny<\/strong>. V porovn\u00e1n\u00ed s ostatn\u00edmi lu\u0161t\u011bninami m\u00e1 tak\u00e9 velmi p\u0159\u00edzniv\u00fd obsah esenci\u00e1ln\u00edch aminokyselin. <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 tak\u00e9 vysok\u00e9 mno\u017estv\u00ed <a href=\"https:\/\/gymbeam.cz\/cholin-bitartrat-gymbeam.html\" target=\"_blank\" rel=\"noopener\">cholinu<\/a>, kter\u00fd pot\u0159ebujeme pro spr\u00e1vn\u00fd p\u0159enos informac\u00ed mezi mozkem a svaly. Pod\u00edl\u00ed se tak\u00e9 na metabolismu tuk\u016f. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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>Cizrna a <a href=\"https:\/\/gymbeam.cz\/testoviny\/cizrna\" target=\"_blank\" aria-label=\"cizrnov\u00e9 t\u011bstoviny  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><a href=\"https:\/\/gymbeam.cz\/100-cizrnova-vretena-green-apotheke.html\" target=\"_blank\" rel=\"noopener\">cizrnov\u00e9 t\u011bstoviny<\/a> <\/a>maj\u00ed d\u00edky vysok\u00e9mu obsahu <strong>rozpustn\u00e9 vl\u00e1kniny<\/strong> (velk\u00fd pod\u00edl tvo\u0159\u00ed <strong>rafin\u00f3za<\/strong>) pozitivn\u00ed vliv na slo\u017een\u00ed <strong>st\u0159evn\u00ed mikrobioty<\/strong>. T\u00edmto typem vl\u00e1kniny &#8220;krm\u00edme&#8221; ji\u017e zmi\u0148ovan\u00e9 st\u0159evn\u00ed bakterie. Ty potom n\u00e1sledn\u011b ovliv\u0148uj\u00ed imunitn\u00ed syst\u00e9m, zdrav\u00ed tr\u00e1vic\u00edho 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\"><b>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v cizrnov\u00fdch t\u011bstovin\u00e1ch (100 g syrov\u00fdch t\u011bstovin):<\/b><\/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\"><center>Energetick\u00e1 hodnota<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sacharidy<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>B\u00edlkoviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tuky<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vl\u00e1knina<\/center><\/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>\u010co\u010dkov\u00e9 t\u011bstoviny<\/strong><\/h4>\n\n\n\n<p>V\u011bt\u0161ina \u010do\u010dkov\u00fdch t\u011bstovin je vyroben\u00e1 z <strong>\u010derven\u00e9 \u010do\u010dky<\/strong>. Ta je typick\u00e1 n\u00edzk\u00fdm obsahem l\u00e1tek zp\u016fsobuj\u00edc\u00edch plynatost. \u010co\u010dka obsahuje nejv\u00edce <a href=\"https:\/\/gymbeam.cz\/zelezo\" class=\"ek-link\"><strong>\u017eeleza<\/strong><\/a> ze v\u0161ech lu\u0161t\u011bnin, a to <strong>dva a\u017e t\u0159ikr\u00e1t v\u00edce<\/strong>. Tato informace m\u016f\u017ee b\u00fdt podstatn\u00e1 pro vegetari\u00e1ny, vegany a v\u0161echny osoby, kter\u00e9 maj\u00ed probl\u00e9m s dostate\u010dn\u00fdm denn\u00edm p\u0159\u00edjmem \u017eeleza. Vst\u0159ebatelnost \u017eeleza z rostlinn\u00fdch zdroj\u016f (nach\u00e1z\u00ed se v nich tzv. <strong>nehemov\u00e9 \u017eelezo<\/strong>) v\u0161ak nen\u00ed tak dobr\u00e1 jako z \u017eivo\u010di\u0161n\u00fdch potravin (obsahuj\u00ed tzv. <strong>hemov\u00e9 \u017eelezo<\/strong>). Podpo\u0159\u00edte ji, kdy\u017e budete rostlinn\u00e9 zdroje \u017eeleza kombinovat nap\u0159\u00edklad s potravinami s obsahem <a href=\"https:\/\/gymbeam.cz\/vitamin-c\" class=\"ek-link\"><strong>vitaminu C<\/strong><\/a> nebo s <strong>\u017eivo\u010di\u0161n\u00fdmi <\/strong>zdroji \u017eeleza (maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a>, vejce). <span style=\"color:#ff6600\" class=\"tadv-color\">[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>Kdy\u017e kombinujete <a href=\"https:\/\/gymbeam.cz\/bio-cockove-testoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noopener\">\u010do\u010dkov\u00e9 t\u011bstoviny<\/a> se zeleninou obsahuj\u00edc\u00ed vitamin C, vst\u0159ebatelnost \u017eeleza bude vy\u0161\u0161\u00ed. P\u0159ipravte si je nap\u0159\u00edklad s paprikou, kter\u00e1 m\u00e1 nejv\u00edce tohoto vitaminu nebo se inspirujte receptem na <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-cockove-testoviny-s-kremovou-rajcatovou-omackou\/\" target=\"_blank\" rel=\"noopener\">t\u011bstoviny s raj\u010datovou 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>\u010co\u010dka je tak\u00e9 velmi dobr\u00fdm zdrojem <strong><a href=\"https:\/\/gymbeam.cz\/kyselina-listova-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kyseliny listov\u00e9<\/a>, tiaminu (vitamin B1), m\u011bdi, manganu<\/strong> a dal\u0161\u00edch vitamin\u016f a miner\u00e1ln\u00edch l\u00e1tek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V porovn\u00e1n\u00ed s ostatn\u00edmi lu\u0161t\u011bninami m\u00e1 nejvy\u0161\u0161\u00ed obsah <strong>polyfenol\u016f<\/strong>. Tyto bioaktivn\u00ed l\u00e1tky maj\u00ed antioxida\u010dn\u00ed \u00fa\u010dinky, p\u016fsob\u00ed antibakteri\u00e1ln\u011b, protiz\u00e1n\u011btliv\u011b a maj\u00ed v\u0161eobecn\u011b pozitivn\u00ed vliv na na\u0161e zdrav\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\"><b>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v \u010do\u010dkov\u00fdch t\u011bstovin\u00e1ch (100 g syrov\u00fdch t\u011bstovin):<\/b><\/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\"><center>Energetick\u00e1 hodnota<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sacharidy<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>B\u00edlkoviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tuky<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vl\u00e1knina<\/center><\/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 t\u011bstoviny<\/strong><\/h4>\n\n\n\n<p>Hr\u00e1ch je velmi dobr\u00fdm zdrojem <strong>tiaminu (vitamin B1) <\/strong>a dal\u0161\u00edch vitamin\u016f skupiny B. Ve 100 g syrov\u00e9ho hrachu je a\u017e 70 % doporu\u010den\u00e9 denn\u00ed d\u00e1vky tiaminu. Tento vitamin je nutnou sou\u010d\u00e1st\u00ed mno\u017estv\u00ed enzym\u016f, kter\u00e9 se pod\u00edl\u00ed na p\u0159em\u011bn\u011b energie v bu\u0148k\u00e1ch. Hr\u00e1ch a z\u00e1rove\u0148 z n\u011bj vyroben\u00e9<a href=\"https:\/\/gymbeam.cz\/100-hrachova-vretena-green-apotheke.html\" class=\"ek-link\"> <\/a><a href=\"https:\/\/gymbeam.cz\/testoviny\/hrach-165865\" target=\"_blank\" aria-label=\"hrachov\u00e9 t\u011bstoviny (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrachov\u00e9 t\u011bstoviny<\/a> jsou tak\u00e9 bohat\u00e9 na <strong>mangan,<a href=\"https:\/\/gymbeam.cz\/ostatni-vitaminy\" class=\"ek-link\"> vitamin K<\/a>, drasl\u00edk, fosfor<\/strong> a<a href=\"https:\/\/gymbeam.cz\/magnezium\" class=\"ek-link\"> <strong>ho\u0159\u010d\u00edk<\/strong>.<\/a><a href=\"https:\/\/www.zotero.org\/google-docs\/?LJ9453\"> [5]<\/a><\/p>\n\n\n\n<p>Hrachov\u00e9 t\u011bstoviny, kter\u00e9 jsou stejn\u011b jako jin\u00e9 lu\u0161t\u011bninov\u00e9 t\u011bstoviny bohat\u00e9 na <strong>b\u00edlkoviny<\/strong>, mohou slou\u017eit jako dobr\u00fd z\u00e1klad bezmas\u00e9ho j\u00eddla. Zkombinujte je se zeleninou a jogurtem nebo si p\u0159ipravte \u010dist\u011b rostlinnou variantu s tofu \u010di jinou alternativou masa. P\u0159\u00edpadn\u011b se inspirujte na\u0161\u00edm receptem na <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-testoviny-s-kremovou-hraskovou-omackou-a-vysokym-obsahem-bilkovin\/\" class=\"ek-link\">hrachov\u00e9 t\u011bstoviny 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\"><b>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v hrachov\u00fdch t\u011bstovin\u00e1ch (100 g syrov\u00fdch t\u011bstovin):<\/b><\/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\"><center>Energetick\u00e1 hodnota<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sacharidy<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>B\u00edlkoviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tuky<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vl\u00e1knina<\/center><\/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> Proteinov\u00e9 t\u011bstoviny<\/strong><\/h4>\n\n\n\n<p>Na trhu je tak\u00e9 velk\u00e9 mno\u017estv\u00ed t\u011bstovin, jejich\u017e z\u00e1kladem je obilovina nebo lu\u0161t\u011bnina a jsou <strong>obohacen\u00e9 o b\u00edlkoviny<\/strong>. Kombinac\u00ed <a href=\"https:\/\/gymbeam.cz\/bio-proteinove-testoviny-vretena-vanavita.html\" class=\"ek-link\">obiloviny, lu\u0161t\u011bniny a lu\u0161t\u011bninov\u00e9ho proteinu<\/a> m\u016f\u017eeme z\u00edskat p\u0159\u00edlohu s <strong>vy\u0161\u0161\u00edm obsahem b\u00edlkovin<\/strong> (12 g b\u00edlkovin v 60 g porci) a vylep\u0161en\u00fdm pom\u011brem <strong>v\u0161ech esenci\u00e1ln\u00edch aminokyselin<\/strong>. Pokud vybereme lu\u0161t\u011bninov\u00e9 t\u011bstoviny<a href=\"https:\/\/gymbeam.cz\/proteinove-testoviny-green-apotheke.html\" class=\"ek-link\"> obohacen\u00e9 lu\u0161t\u011bninov\u00fdm proteinem<\/a>, v jedn\u00e9 porci (60 g syrov\u00fdch t\u011bstovin) jednodu\u0161e sn\u00edme <strong>a\u017e 20 g b\u00edlkovin<\/strong>. Je ale pot\u0159eba \u010d\u00edst etikety, proto\u017ee mno\u017estv\u00ed p\u0159idan\u00e9ho proteinu se m\u016f\u017ee v ka\u017ed\u00e9m v\u00fdrobku li\u0161it. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Inspirujte se t\u011bmito v\u00fd\u017eivn\u00fdmi recepty a oboha\u0165te sv\u016fj j\u00eddeln\u00ed\u010dek lu\u0161t\u011bninami a b\u00edlkovinami:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-testovinovy-salat-s-kesu-dresinkem\/\" target=\"_blank\" rel=\"noopener\">T\u011bstovinov\u00fd sal\u00e1t s ke\u0161u dresinkem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tempeh-stroganov-s-proteinovymi-testovinami\/\" target=\"_blank\" rel=\"noopener\">Tempeh stroganov s proteinov\u00fdmi t\u011bstovinami<\/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\"><b>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v proteinov\u00fdch t\u011bstovin\u00e1ch (100 g syrov\u00fdch t\u011bstovin):<\/b><\/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\"><center>Energetick\u00e1 hodnota<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sacharidy<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>B\u00edlkoviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tuky<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vl\u00e1knina<\/center><\/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_testoviny\"><\/span>4. <strong>Konjakov\u00e9 t\u011bstoviny<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tyto t\u011bstoviny mohou b\u00fdt skv\u011blou volbou p\u0159i hubnut\u00ed. Pro\u010d? Kdy\u017e se pod\u00edv\u00e1te na slo\u017een\u00ed a nutri\u010dn\u00ed tabulku <a href=\"https:\/\/gymbeam.cz\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noopener\">konjakov\u00fdch t\u011bstovin<\/a>, pravd\u011bpodobn\u011b v\u00e1s p\u0159ekvap\u00ed jejich <strong>extr\u00e9mn\u011b n\u00edzk\u00e1 energetick\u00e1 hodnota<\/strong> (7 kcal\/100 g) a <strong>nulov\u00fd obsah sacharid\u016f<\/strong>. Nejedn\u00e1 se v\u0161ak o z\u00e1zrak slo\u017een\u00fd ze vzduchu, ale o potravinu vyrobenou z <strong>vody a glukomannanu<\/strong>, co\u017e je vl\u00e1knina obsa\u017een\u00e1 v ko\u0159enu <strong>konjaku<\/strong>. Konjak poch\u00e1z\u00ed z Asie a z v\u011bt\u0161iny ho tvo\u0159\u00ed pr\u00e1v\u011b glukomannan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Glukomannan<\/a> pat\u0159\u00ed mezi <strong>rozpustnou vl\u00e1kninu<\/strong>, kter\u00e1<strong> absorbuje vodu<\/strong> a tak efektivn\u011b <strong>zasyt\u00ed, zpomaluje vst\u0159eb\u00e1v\u00e1n\u00ed \u017eivin<\/strong> do krve a slou\u017e\u00ed i jako <strong>potrava pro st\u0159evn\u00ed bakterie<\/strong>. Schopnost glukomannanu v\u00e1zat vodu se vyu\u017e\u00edv\u00e1 i p\u0159i v\u00fdrob\u011b samotn\u00fdch t\u011bstovin, jeliko\u017e v\u00edce ne\u017e 90 % jejich obsahu tvo\u0159\u00ed pr\u00e1v\u011b <strong>voda<\/strong>. <a class=\"ek-link\" href=\"https:\/\/www.zotero.org\/google-docs\/?ym06in\"><span class=\"tadv-color\" style=\"color: #ff6600;\">[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 t\u011bstoviny se hod\u00ed za\u0159adit do j\u00eddeln\u00ed\u010dku tehdy, kdy\u017e chcete sn\u00ed\u017eit sv\u016fj energetick\u00fd p\u0159\u00edjem a zhubnout. <strong>Neobsahuj\u00ed sacharidy<\/strong>, maj\u00ed <strong>minim\u00e1ln\u00ed energetickou hodnotu<\/strong> a d\u00edky obsahu <strong>vl\u00e1kniny v\u00e1s zasyt\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ipravte si je nap\u0159\u00edklad s <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-bolonska-omacka-s-nizkokalorickymi-testovinami\/\" target=\"_blank\" rel=\"noopener\">bolo\u0148skou om\u00e1\u010dkou<\/a> a p\u0159esv\u011bd\u010dte se sami o jejich benefitech.<\/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\"><b>Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v konjakov\u00fdch t\u011bstovin\u00e1ch (100 g syrov\u00fdch t\u011bstovin):<\/b><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><center>Energetick\u00e1 hodnota<\/center><\/th><th><center>Sacharidy<\/center><\/th><th><center>B\u00edlkoviny<\/center><\/th><th><center><strong>Tuky<\/strong><\/center><\/th><th><center>Vl\u00e1knina<\/center><\/th><\/tr><\/thead><tbody><tr><td>7 kcal<\/td><td><\/td><td><\/td><td><\/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=\"Jak_si_uvarit_testoviny\"><\/span><strong>Jak si uva\u0159it t\u011bstoviny?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u011bstoviny jsou l\u00e1kav\u00e9 svou <strong>jednoduchou<\/strong> a <strong>rychlou p\u0159\u00edpravou.<\/strong> Sta\u010d\u00ed d\u00e1t va\u0159it vodu a va\u0159it je tak dlouho, jak se p\u00ed\u0161e na <strong>obalu<\/strong>. Ka\u017ed\u00fd typ t\u011bstovin v\u0161ak pot\u0159ebuje na uva\u0159en\u00ed jin\u00fd \u010das, proto \u010dten\u00ed obalu ur\u010dit\u011b <strong>nevynechejte<\/strong>. V\u011bt\u0161inou v\u0161ak m\u00e1te hotovo do 10 minut. Uva\u0159en\u00e9 t\u011bstoviny sce\u010fte a propl\u00e1chn\u011bte pod tekouc\u00ed vodou, aby se v\u00e1m neslepily a m\u00e1te z\u00e1klad v\u00fd\u017eivn\u00e9ho j\u00eddla.<\/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=\"Kolik_kalorii_a_zivin_maji_ruzne_testoviny\"><\/span><strong>Kolik kalori\u00ed a \u017eivin maj\u00ed r\u016fzn\u00e9 t\u011bstoviny?<\/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\"><center>T\u011bstoviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Energetick\u00e1 hodnota<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sacharidy<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>B\u00edlkoviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tuky<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vl\u00e1knina<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>B\u00edl\u00e9 p\u0161eni\u010dn\u00e9<\/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<\/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>\u017ditn\u00e9<\/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>Pohankov\u00e9<\/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>Kuku\u0159i\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>R\u00fd\u017eov\u00e9<\/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>Cizrnov\u00e9<\/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.cz\/bio-hrachove-testoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noopener\"><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.cz\/bio-cockove-testoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noopener\"><strong>T\u011bstoviny z \u010derven\u00e9 \u010do\u010dky<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><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\"><\/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\">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_odnest\"><\/span><strong>Co si z toho odn\u00e9st?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Klasick\u00e9 b\u00edl\u00e9 t\u011bstoviny jsou obl\u00edbenou chutnou p\u0159\u00edlohou, kter\u00e1 je v\u0161ak chud\u00e1 na \u017eiviny. Ur\u010dit\u011b <strong>nen\u00ed nutn\u00e9<\/strong> se t\u00e9to radosti <strong>zbavovat<\/strong> a vy\u0159azovat ji z j\u00eddeln\u00ed\u010dku. Pro sv\u00e9 zdrav\u00ed v\u0161ak ud\u011bl\u00e1te l\u00e9pe, kdy\u017e ji nahrad\u00edte i <strong>v\u00fd\u017eivn\u011bj\u0161\u00edmi alternativami.<\/strong> Vy\u0161\u0161\u00ed obsah <strong>vl\u00e1kniny a mikro\u017eivin<\/strong> v\u00e1m dodaj\u00ed <strong>celozrnn\u00e9 t\u011bstoviny.<\/strong><\/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> b\u00edlkoviny<\/strong> nav\u00fd\u0161\u00edte formou <strong>lu\u0161t\u011bninov\u00fdch t\u011bstovin<\/strong>. Pokud pot\u0159ebujete <strong>bezlepkovou alternativu<\/strong> nebo si pouze chcete v\u00edc <strong>zpest\u0159it j\u00eddeln\u00ed\u010dek<\/strong>, m\u016f\u017eete zvolit r\u016fzn\u00e9 <strong>bezlepkov\u00e9 varianty<\/strong>. V\u0161echny zm\u00edn\u011bn\u00e9 t\u011bstoviny, spolu s n\u00edzkokalorick\u00fdmi vyroben\u00fdmi z <strong>konjaku<\/strong>, se hod\u00ed do <strong>reduk\u010dn\u00ed diety<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s \u010dl\u00e1nek n\u011bco nov\u00e9ho nau\u010dil, ur\u010dit\u011b si ho nenech\u00e1vejte pro sebe a roz\u0161i\u0159te ho sd\u00edlen\u00edm mezi sv\u00fdmi p\u0159\u00e1teli.<\/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>R\u00e1di byste vym\u011bnili klasick\u00e9 p\u0161eni\u010dn\u00e9 t\u011bstoviny za v\u00fd\u017eivn\u011bj\u0161\u00ed alternativu, ale nev\u00edte, jak na to? Dne\u0161n\u00ed \u010dl\u00e1nek v\u00e1m p\u0159edstav\u00ed hned n\u011bkolik tip\u016f t\u011bstovin, kter\u00e9 toto dilema vy\u0159e\u0161\u00ed.<\/p>\n","protected":false},"author":156,"featured_media":390837,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6669,6969,7353,6321],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-392843","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-jidelnicek","9":"tag-nizkokaloricke-potraviny-cs","10":"tag-strava-cs","11":"tag-testoviny","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak nahradit b\u011b\u017en\u00e9 p\u0161eni\u010dn\u00e9 t\u011bstoviny? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co jsou t\u011bstoviny a jak\u00e9 druhy existuj\u00ed? Nahra\u010fte klasick\u00e9 b\u00edl\u00e9 p\u0161eni\u010dn\u00e9 t\u011bstoviny celozrnn\u00fdmi nebo lu\u0161t\u011bninov\u00fdmi a nabijte sv\u016fj j\u00eddeln\u00ed\u010dek vl\u00e1kninou, b\u00edlkovinami a vitaminy.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/jak-nahradit-bezne-psenicne-testoviny\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak nahradit b\u011b\u017en\u00e9 p\u0161eni\u010dn\u00e9 t\u011bstoviny? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Co jsou t\u011bstoviny a jak\u00e9 druhy existuj\u00ed? 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