{"id":397351,"date":"2022-10-10T10:00:00","date_gmt":"2022-10-10T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=397351"},"modified":"2024-07-02T23:33:03","modified_gmt":"2024-07-02T21:33:03","slug":"tuky-dobre-zle","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/","title":{"rendered":"Zdrav\u00e9 a nezdrav\u00e9 tuky: Ktor\u00e9 potraviny jes\u0165 a ak\u00fdm sa rad\u0161ej vyhn\u00fa\u0165?"},"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\/tuky-dobre-zle\/#Ako_si_predstavit_tuk_v_potravinach\" title=\"Ako si predstavi\u0165 tuk v potravin\u00e1ch?&nbsp;&nbsp;&nbsp;\">Ako si predstavi\u0165 tuk v potravin\u00e1ch?&nbsp;&nbsp;&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\/tuky-dobre-zle\/#Co_je_telesny_tuk\" title=\"\u010co je telesn\u00fd tuk?&nbsp;\">\u010co je telesn\u00fd tuk?&nbsp;<\/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\/tuky-dobre-zle\/#Ake_mastne_kyseliny_pozname_a_ake_maju_zdravotne_ucinky\" title=\"Ak\u00e9 mastn\u00e9 kyseliny pozn\u00e1me a ak\u00e9 maj\u00fa zdravotn\u00e9 \u00fa\u010dinky?&nbsp;\">Ak\u00e9 mastn\u00e9 kyseliny pozn\u00e1me a ak\u00e9 maj\u00fa zdravotn\u00e9 \u00fa\u010dinky?&nbsp;<\/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\/tuky-dobre-zle\/#1_Nasytene_mastne_kyseliny\" title=\"1. Nas\u00fdten\u00e9 mastn\u00e9 kyseliny\">1. Nas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/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\/tuky-dobre-zle\/#2_Mononenasytene_mastne_kyseliny\" title=\"2. Mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny&nbsp;\">2. Mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny&nbsp;<\/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\/tuky-dobre-zle\/#3_Polynenasytene_mastne_kyseliny\" title=\"3. Polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny&nbsp;\">3. Polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny&nbsp;<\/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\/tuky-dobre-zle\/#Aky_je_pomer_mastnych_kyselin_v_roznych_tukoch\" title=\"Ak\u00fd je pomer mastn\u00fdch kysel\u00edn v r\u00f4znych tukoch?\">Ak\u00fd je pomer mastn\u00fdch kysel\u00edn v r\u00f4znych tukoch?<\/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\/tuky-dobre-zle\/#4_Transmastne_kyseliny\" title=\"4. Transmastn\u00e9 kyseliny&nbsp;\">4. Transmastn\u00e9 kyseliny&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\/tuky-dobre-zle\/#Tipy_ako_doplnit_zdrave_tuky_a_dosiahnut_ich_optimalne_mnozstvo_v_jedalnicku\" title=\"Tipy, ako doplni\u0165 zdrav\u00e9 tuky a dosiahnu\u0165 ich optim\u00e1lne mno\u017estvo v jed\u00e1lni\u010dku\">Tipy, ako doplni\u0165 zdrav\u00e9 tuky a dosiahnu\u0165 ich optim\u00e1lne mno\u017estvo v jed\u00e1lni\u010dku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/#Ktore_zdroje_tuku_su_najlepsie_a_ktore_obmedzit\" title=\"Ktor\u00e9 zdroje tuku s\u00fa najlep\u0161ie a ktor\u00e9 obmedzi\u0165?\">Ktor\u00e9 zdroje tuku s\u00fa najlep\u0161ie a ktor\u00e9 obmedzi\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/#Vsetko_co_potrebujete_vediet_o_zdravych_tukoch\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o zdrav\u00fdch tukoch\">V\u0161etko, \u010do potrebujete vedie\u0165 o zdrav\u00fdch tukoch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/#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>O tukoch a ich vplyve na zdravie sa diskutuje neust\u00e1le. Jedn\u00e1 sa o jednu z t\u00fdch hor\u00facich t\u00e9m vo v\u00fd\u017eive, v ktor\u00fdch m\u00e1 mnoho \u013eud\u00ed zm\u00e4tok. S\u00fa vhodnej\u0161ie rastlinn\u00e9 alebo \u017eivo\u010d\u00ed\u0161ne tuky? A je tuk vlastne zdrav\u00fd alebo n\u00e1m jeho pr\u00edjem privod\u00ed infarkt? V \u010dl\u00e1nku odpovieme na tieto a mnoh\u00e9 \u010fal\u0161ie ot\u00e1zky a urob\u00edme si v oblasti tukov jasnej\u0161ie.&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=\"Ako_si_predstavit_tuk_v_potravinach\"><\/span><strong>Ako si predstavi\u0165 tuk v potravin\u00e1ch?&nbsp;&nbsp;&nbsp;<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tuk obsiahnut\u00fd v potrave je jednou z troch z\u00e1kladn\u00fdch <strong>makro\u017eiv\u00edn <\/strong>(\u010fal\u0161ie dve s\u00fa sacharidy a bielkoviny). Tuky s\u00fa zlo\u017een\u00e9 z <strong>glycerolu <\/strong>a <strong>mastn\u00fdch kysel\u00edn (MK)<\/strong>. Chemick\u00e9 v\u00e4zby medzi uhl\u00edkmi v re\u0165azci mastnej kyseliny ur\u010duj\u00fa, \u010di sa jedn\u00e1 o nas\u00fdten\u00fa alebo nenas\u00fdten\u00fa mastn\u00fa kyselinu.&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><strong>Nas\u00fdten\u00e9 <\/strong>mastn\u00e9 kyseliny nemaj\u00fa \u017eiadnu dvojit\u00fa vazbu.&nbsp;<\/li>\n\n\n\n<li><strong>Mononenas\u00fdten\u00e9 <\/strong>mastn\u00e9 kyseliny maj\u00fa jednu dvojit\u00fa v\u00e4zbu.<\/li>\n\n\n\n<li><strong>Polynenas\u00fdten\u00e9 <\/strong>mastn\u00e9 kyseliny maj\u00fa dve a viac dvojit\u00fdch v\u00e4zieb medzi uhl\u00edkmi.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010det uhl\u00edkov, ako aj po\u010det dvojit\u00fdch v\u00e4zieb ur\u010duj\u00fa vplyv mastn\u00fdch kysel\u00edn na zdravie.&nbsp; V tukoch a potravin\u00e1ch s obsahom tuku sa v\u017edy nach\u00e1dza<strong> kombin\u00e1cia r\u00f4znych mastn\u00fdch kysel\u00edn<\/strong>. Pr\u00e1ve ich obsah a pomer ur\u010duje <strong>vplyv danej potraviny na na\u0161e zdravie<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/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>Ak\u00e1 je funkcia tuku v potrave?<\/strong><strong><\/strong><\/h3>\n\n\n\n<p>Tuky s\u00fa ve\u013emi d\u00f4le\u017eitou zlo\u017ekou stravy, bez ktorej by neboli mo\u017en\u00e9 mnoh\u00e9 procesy v organizme. V na\u0161om jed\u00e1lni\u010dku by tak mali tvori\u0165 priemerne <strong>20 &#8211; 35 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[4,17]<\/span><\/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>T\u00e1to \u017eivina je d\u00f4le\u017eit\u00fdm <strong>zdrojom energie<\/strong>. 1 g tuku zodpoved\u00e1<strong> 9 kcal<\/strong> (39 kJ), \u010do je dvojn\u00e1sobn\u00e9 mno\u017estvo v porovnan\u00ed s bielkovinami a sacharidmi.&nbsp;<\/li>\n\n\n\n<li>Tuk dod\u00e1va jedlu <strong>chu\u0165 <\/strong>a pr\u00edjemn\u00fa <strong>konzistenciu<\/strong>.<\/li>\n\n\n\n<li>Pom\u00e1ha tie\u017e s udr\u017ean\u00edm dlhotrvaj\u00faceho <strong>pocitu s\u00fdtosti<\/strong>, preto\u017ee sa tr\u00e1vi pomal\u0161ie v porovnan\u00ed s in\u00fdmi \u017eivinami.<\/li>\n\n\n\n<li>Tuky pom\u00e1haj\u00fa so <strong>vstreb\u00e1van\u00edm vitam\u00ednov <\/strong>rozpustn\u00fdch v tukoch (vitam\u00edny <a href=\"https:\/\/gymbeam.sk\/vitamin-a\" target=\"_blank\" aria-label=\"A (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A<\/a>, <a href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" aria-label=\"D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">D<\/a>, <a href=\"https:\/\/gymbeam.sk\/vitamin-e\" target=\"_blank\" aria-label=\"E (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">E<\/a> a <a href=\"https:\/\/gymbeam.sk\/ostatne-vitaminy\" target=\"_blank\" aria-label=\"K (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">K<\/a>).<\/li>\n\n\n\n<li>Bez tukov by nedoch\u00e1dzalo k tvorbe niektor\u00fdch <strong>horm\u00f3nov<\/strong>, napr\u00edklad estrog\u00e9nu alebo testoster\u00f3nu.<\/li>\n\n\n\n<li>Mastn\u00e9 kyseliny hraj\u00fa rolu aj napr\u00edklad v <strong>imunitn\u00fdch reakci\u00e1ch <\/strong>alebo v procese <strong>zr\u00e1\u017eania krvi<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[3,11,16]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-1124x749.jpg\" alt=\"Pre\u010do s\u00fa tuky d\u00f4le\u017eit\u00e9?\" class=\"wp-image-397386\" style=\"width:843px;height:562px\" title=\"Pre\u010do s\u00fa tuky d\u00f4le\u017eit\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-2048x1365.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=\"Co_je_telesny_tuk\"><\/span><strong>\u010co je telesn\u00fd tuk?<\/strong>&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Telesn\u00fd tuk je ulo\u017een\u00fd vo forme <strong>triacylglycerolov <\/strong>(glycerol s naviazan\u00fdmi tromi mastn\u00fdmi kyselinami) v <strong>tukov\u00fdch bunk\u00e1ch<\/strong> (<strong>adipocytoch<\/strong>).&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>Nahromaden\u00e9 adipocyty nach\u00e1dzaj\u00face sa pod ko\u017eou s\u00fa s\u00fa\u010das\u0165ou tzv. <strong>podko\u017en\u00e9ho tukov\u00e9ho tkaniva<\/strong>. Podko\u017en\u00fd tuk m\u00f4\u017eeme vidie\u0165 a je to pr\u00e1ve on, ktor\u00e9ho sa v\u00e4\u010d\u0161inou sna\u017e\u00edme zbavi\u0165, ke\u010f sa nedok\u00e1\u017eeme zmesti\u0165 do svojich ob\u013e\u00faben\u00fdch nohav\u00edc.&nbsp;<\/li>\n\n\n\n<li>Naopak, <strong>viscer\u00e1lny tuk<\/strong> obaluje na\u0161e vn\u00fatorn\u00e9 org\u00e1ny a je vidite\u013en\u00fd jedine v pr\u00edpade, ke\u010f ho m\u00e1me pr\u00edli\u0161 ve\u013ea. Nadbyto\u010dn\u00e9 mno\u017estvo viscer\u00e1lneho tuku sa prejav\u00ed <strong>nadmern\u00fdm obvodom p\u00e1su<\/strong> a nesie so sebou zv\u00fd\u0161en\u00e9 riziko cukrovky 2. typu, zv\u00fd\u0161en\u00e9ho krvn\u00e9ho tlaku \u010di ochoren\u00ed srdca. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/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>Mno\u017estvo tukov\u00e9ho tkaniva sa zvy\u0161uje v pr\u00edpade, \u017ee je n\u00e1\u0161<strong> energetick\u00fd pr\u00edjem vy\u0161\u0161\u00ed ako energetick\u00fd v\u00fddaj<\/strong>. Zvy\u0161uje sa<strong> nielen po nadmernom pr\u00edjme tuku z potravy, ale aj po pr\u00edli\u0161n\u00fdch mno\u017estv\u00e1ch sacharidov a bielkov\u00edn.<\/strong> V\u0161etky \u017eiviny sa nakoniec premenia na <strong>energiu<\/strong>, ktor\u00e1, ak jej je <strong>nadbytok<\/strong>, vedie k <strong>ukladaniu tuku do tukov\u00e9ho tkaniva<\/strong>.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naopak, v pr\u00edpade potreby m\u00f4\u017ee by\u0165 tuk z t\u00fdchto z\u00e1sob <strong>uvo\u013enen\u00fd <\/strong>a sl\u00fa\u017ei\u0165 ako <strong>zdroj energie<\/strong>. \u010ci sa tuk uklad\u00e1, odb\u00farava alebo zost\u00e1va nezmenen\u00fd z\u00e1le\u017e\u00ed na <strong>rovnov\u00e1he medzi energetick\u00fdm pr\u00edjmom a v\u00fddajom<\/strong>. Svoj optim\u00e1lny energetick\u00fd pr\u00edjem na chudnutie, udr\u017eanie alebo naberanie telesnej hmotnosti si m\u00f4\u017eete vypo\u010d\u00edta\u0165 pomocou na\u0161ej <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online kalkula\u010dky<\/a>.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Na \u010do sl\u00fa\u017ei telesn\u00fd tuk?&nbsp;<\/strong><strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tukov\u00e9 tkanivo sl\u00fa\u017ei ako <strong>z\u00e1soba energie.<\/strong><\/li>\n\n\n\n<li>Tuk je nevyhnutnou s\u00fa\u010das\u0165ou <strong>bunkov\u00fdch membr\u00e1n<\/strong>. Ka\u017ed\u00e1 bunka obsahuje tuky a tak s\u00fa prakticky jedn\u00fdm zo z\u00e1kladn\u00fdch stavebn\u00fdch kame\u0148ov n\u00e1\u0161ho organizmu.&nbsp;<\/li>\n\n\n\n<li>Tuk je z\u00e1kladnou stavebnou a funk\u010dnou zlo\u017ekou <strong>mozgu <\/strong>a <strong>nervovej s\u00fastavy.<\/strong> Nielen\u017ee je s\u00fa\u010das\u0165ou membr\u00e1n mozgov\u00fdch buniek, ale z\u00e1rove\u0148 oba\u013euje nervov\u00e9 vl\u00e1kna a hr\u00e1 rolu v prenose nervov\u00fdch sign\u00e1lov.<\/li>\n\n\n\n<li>Telesn\u00fd tuk pom\u00e1ha <strong>regulova\u0165 telesn\u00fa teplotu<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Je <strong>mechanickou ochranou <\/strong>vn\u00fatorn\u00fdch org\u00e1nov.<\/li>\n\n\n\n<li>Tukov\u00e9 tkanivo m\u00e1 z\u00e1rove\u0148 schopnos\u0165 vytv\u00e1ra\u0165 <strong>horm\u00f3ny <\/strong>(naz\u00fdvan\u00e9 <strong>adipok\u00edny<\/strong>). Tie m\u00f4\u017eu napr\u00edklad ovplyv\u0148ova\u0165 imunitn\u00e9 funkcie, citlivos\u0165 na inzul\u00edn alebo zasahova\u0165 do&nbsp; energetick\u00e9ho metabolizmu. Napr\u00edklad horm\u00f3n <strong>lept\u00edn <\/strong>ovplyv\u0148uje pocity hladu a s\u00fdtosti.<span style=\"color:#ff6600\" class=\"tadv-color\"> [3,11,16]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1041835246-1124x749.jpg\" alt=\"Ak\u00e1 je funkcia telesn\u00e9ho tuku?\" class=\"wp-image-397401\" style=\"width:843px;height:562px\" title=\"Ak\u00e1 je funkcia telesn\u00e9ho tuku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1041835246-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1041835246-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_mastne_kyseliny_pozname_a_ake_maju_zdravotne_ucinky\"><\/span><strong>Ak\u00e9 mastn\u00e9 kyseliny pozn\u00e1me a ak\u00e9 maj\u00fa zdravotn\u00e9 \u00fa\u010dinky?&nbsp;<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie je mo\u017en\u00e9 jednozna\u010dne poveda\u0165, \u010di s\u00fa tuky zdrav\u00e9 alebo nezdrav\u00e9. Z\u00e1le\u017e\u00ed toti\u017e na ich <strong>mno\u017estve <\/strong>v jed\u00e1lni\u010dku a <strong>zast\u00fapen\u00ed konkr\u00e9tnych mastn\u00fdch kysel\u00edn<\/strong>. Pr\u00e1ve na ich obsahu v potravine z\u00e1le\u017e\u00ed najviac. Ktor\u00e9 by mali preva\u017eova\u0165 a ktor\u00e9 by sme mali naopak obmedzova\u0165?&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_Nasytene_mastne_kyseliny\"><\/span>1. <strong>Nas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tuky s prevahou nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn (SAFA) m\u00f4\u017eeme \u013eahko rozpozna\u0165 tak, \u017ee s\u00fa v\u00e4\u010d\u0161inou<strong> tuh\u00e9 pri izbovej teplote<\/strong>. Patria medzi ne v\u0161etky tuky <strong>\u017eivo\u010d\u00ed\u0161neho p\u00f4vodu<\/strong>, ako napr\u00edklad <strong>maslo<\/strong> alebo <strong>sadlo<\/strong>. N\u00e1jdu sa v\u0161ak aj v\u00fdnimky v skupine rastlinn\u00fdch tukov, a to tuky tropick\u00fdch paliem ako <strong>kokosov\u00fd<\/strong>, <strong>palmov\u00fd <\/strong>a <strong>palmojadrov\u00fd tuk. <\/strong>Medzi rastlinn\u00e9 zdroje nas\u00fdten\u00e9ho tuku patr\u00ed tie\u017e <strong>kakaov\u00e9 maslo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nas\u00fdten\u00e9 mastn\u00e9 kyseliny tie\u017e preva\u017euj\u00fa vo v\u0161etk\u00fdch <strong>\u017eivo\u010d\u00ed\u0161nych potravin\u00e1ch <\/strong>&#8211; m\u00e4so, m\u00e4sov\u00e9 v\u00fdrobky (\u0161unky, sal\u00e1my, klob\u00e1sy, p\u00e1rky apod.), vajcia alebo mlie\u010dne v\u00fdrobky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>S\u00fa nas\u00fdten\u00e9 mastn\u00e9 kyseliny \u0161kodliv\u00e9?&nbsp;<\/strong><strong><\/strong><\/h3>\n\n\n\n<p>Nadmern\u00fd pr\u00edjem nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn bol dlh\u00fa dobu pova\u017eovan\u00fd za ve\u013ek\u00e9 <strong>riziko pre srdce a zdravie ciev,<\/strong> a to najm\u00e4 kv\u00f4li mo\u017en\u00e9mu negat\u00edvnemu vplyvu na hladinu cholesterolu v krvi. Aktu\u00e1lne sa na ne v\u0161ak veda pozer\u00e1 trochu inak. Zd\u00e1 sa, \u017ee to nie s\u00fa samotn\u00e9 SAFA, ktor\u00e9 ohrozuj\u00fa srdcovo &#8211; cievne zdravie. Pravdepodobne sa sk\u00f4r jedn\u00e1 o <strong>rizikov\u00e9 potraviny<\/strong>, a to hlavne <strong>vysoko priemyselne spracovan\u00e9 produkty, <\/strong>v ktor\u00fdch sa spolu s SAFA nach\u00e1dza aj zmes<strong> soli, transmastn\u00fdch kysel\u00edn, konzervantov <\/strong>a \u010fal\u0161\u00edch 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>Naopak, napr\u00edklad v mlie\u010dnych v\u00fdrobkoch \u010di kvalitnej horkej \u010dokol\u00e1de sa nas\u00fdten\u00fd tuk nach\u00e1dza v kombin\u00e1cii s <strong>miner\u00e1lnymi l\u00e1tkami<\/strong>, <strong>vitam\u00ednmi<\/strong>, prospe\u0161n\u00fdmi <strong>mlie\u010dnymi bielkovinami <\/strong>a \u010fal\u0161\u00edmi <strong>biologicky akt\u00edvnymi l\u00e1tkami<\/strong>. Vo v\u00fdsledku tak m\u00f4\u017ee preva\u017eova\u0165 pozit\u00edvny vplyv potraviny na zdravie. Okrem obsahu \u017eiv\u00edn v jednotliv\u00fdch potravin\u00e1ch je navy\u0161e treba zoh\u013eadni\u0165 nas\u00fdten\u00e9 tuky v kontexte <strong>celkov\u00fdch stravovac\u00edch n\u00e1vykov a \u017eivotn\u00e9ho \u0161t\u00fdlu<\/strong>.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak je v na\u0161om jed\u00e1lni\u010dku dostatok <strong>zeleniny<\/strong>, <strong>ovocia<\/strong>, <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>celozrnn\u00fdch v\u00fdrobkov<\/strong><\/a> a \u010fal\u0161\u00edch potrav\u00edn, ktor\u00e9 n\u00e1m dodaj\u00fa <strong>vl\u00e1kninu<\/strong>, <strong>vitam\u00edny <\/strong>a in\u00e9 <strong>bioakt\u00edvne l\u00e1tky<\/strong>, pr\u00edjem nas\u00fdten\u00fdch tukov z mlie\u010dnych v\u00fdrobkov, masa, masla at\u010f. nemus\u00ed by\u0165 v\u00f4bec tak\u00fdm probl\u00e9mom, ako sa doteraz myslelo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u00fd, pravdepodobne negat\u00edvny vplyv v\u0161ak bude ma\u0165 strava postaven\u00e1 na <strong><em>fast food<\/em><\/strong>,<strong> tvrd\u00fdch sal\u00e1mach<\/strong> a <strong>\u00fadenin\u00e1ch <\/strong>\u010di <strong>sma\u017een\u00fdch pokrmoch<\/strong>, v ktor\u00fdch je vysok\u00e9 mno\u017estvo<strong> nas\u00fdten\u00e9ho tuku kombinovan\u00e9 s nadmern\u00fdm obsahom soli, transmastn\u00fdch kysel\u00edn, konzervantov a \u010fal\u0161\u00edch pr\u00eddavn\u00fdch l\u00e1tok<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[1,2,6]<\/span><\/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\/10\/IMG_0548-1-1124x749.jpg\" alt=\"S\u00fa nas\u00fdten\u00e9 mastn\u00e9 kyseliny nezdrav\u00e9?\" class=\"wp-image-397516\" style=\"width:843px;height:562px\" title=\"S\u00fa nas\u00fdten\u00e9 mastn\u00e9 kyseliny nezdrav\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ako je to s kokosov\u00fdm a MCT tukom?&nbsp;<\/strong><strong><\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/mct-olej\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MCT tuky<\/a> s\u00fa typick\u00e9 obsahom mastn\u00fdch kysel\u00edn so <strong>stredne dlh\u00fdm re\u0165azcom.<\/strong> V\u010faka tomu s\u00fa <strong>metabolizovan\u00e9 r\u00fdchlej\u0161ie<\/strong> a telo ich vyu\u017e\u00edva ako<strong> okam\u017eit\u00fd zdroj energie. <\/strong>Pr\u00e1ve kokosov\u00fd tuk je \u010dasto prezentovan\u00fd ako skvel\u00fd zdroj MCT tuku v\u010faka vysok\u00e9mu podielu <strong>kyseliny laurovej <\/strong>(MK so stredne dlh\u00fdm re\u0165azcom). V skuto\u010dnosti sa v\u0161ak t\u00e1to mastn\u00e1 kyselina spr\u00e1va ako<strong> nas\u00fdten\u00e1 kyselina s dlh\u00fdm re\u0165azcom.<\/strong> V\u00fdsledky vedeck\u00fdch pr\u00e1c poukazuj\u00fa na vplyv kokosov\u00e9ho tuku na zvy\u0161ovanie hladiny cholesterolu v krvi. Najlep\u0161ie teda urob\u00edte, ke\u010f ho pou\u017eijete na ple\u0165 alebo vlasy a jeho miesto v kuchyni prenech\u00e1te in\u00e9mu tuku.<span style=\"color:#ff6600\" class=\"tadv-color\"> [19]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ko\u013eko nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn si m\u00f4\u017eeme dovoli<\/strong><strong>\u0165?<\/strong><strong><\/strong><\/h3>\n\n\n\n<p>Odpor\u00fa\u010danie o pr\u00edjme nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn hovor\u00ed, \u017ee by <strong>nemali tvori\u0165 viac ako<\/strong> <strong>10 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu.<\/strong> V pr\u00edpade referen\u010dn\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu pre zdrav\u00e9ho dospel\u00e9ho \u010dloveka (2000 kcal) sa jedn\u00e1 o <strong>200 kcal<\/strong>. Tak\u00e9 mno\u017estvo energie zodpoved\u00e1 <strong>22 g nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn<\/strong>. N\u00e1jdeme ich napr\u00edklad v 43 g masla, 15 vajciach alebo 210 g tvrd\u00e9ho syru s 30 % tuku. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ktor\u00e9 potraviny obsahuj\u00fa najviac nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn?<\/strong>&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tu\u010dn\u00e9 m\u00e4so, \u00fadeniny (sal\u00e1my, p\u00e1rky, slanina, klob\u00e1sy apod.)<\/li>\n\n\n\n<li>maslo, ghee, sadlo<\/li>\n\n\n\n<li>tu\u010dn\u00e9 mlie\u010dne v\u00fdrobky (syry, smotana, smotanov\u00e9 jogurty)<\/li>\n\n\n\n<li>tuky tropick\u00fdch paliem &#8211; kokosov\u00fd tuk, palmov\u00fd tuk<\/li>\n\n\n\n<li>jemn\u00e9 pe\u010divo (croissanty apod.), cukrovinky, z\u00e1kusky, smotanov\u00e1 zmrzlina, \u010dokol\u00e1dy apod.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"110470,110665,111160\" ><\/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=\"2_Mononenasytene_mastne_kyseliny\"><\/span>2. <strong>Mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny (MUFA)<\/strong>, ktor\u00e9 pozn\u00e1me aj pod n\u00e1zvami omega-7 a omega-9, sa nach\u00e1dzaj\u00fa najm\u00e4 v tukoch <strong>rastlinn\u00e9ho p\u00f4vodu<\/strong>. N\u00e1jdeme ich v <a href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rastlinn\u00fdch olejoch<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechoch<\/strong>, <strong>semen\u00e1ch<\/strong><\/a> alebo napr\u00edklad v <strong>avok\u00e1de. <\/strong>Rovnako ako v pr\u00edpade nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, aj mononenas\u00fdten\u00e9 MK sa v potravinov\u00fdch zdrojoch nach\u00e1dzaj\u00fa <strong>v r\u00f4znych pomeroch a kombin\u00e1ci\u00e1ch<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/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>\u010c\u00edm s\u00fa pre n\u00e1s MUFA prospe\u0161n\u00e9?<\/strong><strong><\/strong><\/h3>\n\n\n\n<p>Mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny pravdepodobne pom\u00e1haj\u00fa s dosiahnut\u00edm optim\u00e1lneho pomeru <strong>celkov\u00e9ho cholesterolu a HDL<\/strong> (\u201cdobr\u00e9ho\u201d) <strong>cholesterolu v krvi.<\/strong> Ak si udr\u017e\u00edme cholesterol v zdravom rozmedz\u00ed, m\u00f4\u017eeme tak zn\u00ed\u017ei\u0165 riziko rozvoja <strong>ateroskler\u00f3zy <\/strong>(ochorenie cievnej steny, kedy sa v nej hromadia tuky a in\u00e9 l\u00e1tky a cieva sa postupne zu\u017euje) a s \u0148ou spojen\u00e9 riziko infarktu alebo cievnej mozgovej pr\u00edhody.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V odbornej literat\u00fare sa tie\u017e hovor\u00ed o ich pozit\u00edvnom vplyve na<strong> inzul\u00ednov\u00fa senzitivitu <\/strong>a <strong>krvn\u00fd tlak.<\/strong> Jed\u00e1lni\u010dek bohat\u00fd na MUFA tak m\u00f4\u017ee by\u0165 vhodn\u00e1 s\u00fa\u010das\u0165 prevencie napr\u00edklad pred tzv. <strong>metabolick\u00fdm syndr\u00f3mom<\/strong>, pri ktorom sa spolo\u010dne objavuj\u00fa probl\u00e9my s krvn\u00fdm tlakom, vysok\u00fdm cholesterolom a \u010dlovek z\u00e1rove\u0148 trp\u00ed obezitou a diabetom mellitus 2. typu. Zaradenie v\u00e4\u010d\u0161ieho mno\u017estva MUFA do stravy ur\u010dite ocenia aj \u013eudia, ktor\u00ed u\u017e tieto probl\u00e9my maj\u00fa, preto\u017ee im m\u00f4\u017ee pom\u00f4c\u0165 zlep\u0161i\u0165 celkov\u00fd zdravotn\u00fd stav.<span style=\"color:#ff6600\" class=\"tadv-color\"> [3,13]<\/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>Ak\u00e9 mno\u017estvo MUFA by mal obsahova\u0165 n\u00e1\u0161 jed\u00e1lni\u010dek?&nbsp;<\/strong><strong><\/strong><\/h3>\n\n\n\n<p>MUFA by mali tvori\u0165 v\u00e4\u010d\u0161inu z n\u00e1\u0161ho celkov\u00e9ho pr\u00edjmu tuku. Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia odpor\u00fa\u010da prija\u0165 denne pribli\u017ene<strong> 10 &#8211; 15 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu <\/strong>vo forme mononenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn. Pri referen\u010dnom pr\u00edjme 2000 kcal uveden\u00e9 rozmedzie predstavuje zhruba 22 &#8211; 33 g MUFA . Tak\u00e9 mno\u017estvo n\u00e1jdeme zhruba v 35 ml olivov\u00e9ho oleja alebo v cca 100 g <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kesu-orechy\/\" class=\"ek-link\">ke\u0161u orechov<\/a>. <span class=\"tadv-color\" style=\"color:#ff6600\">[3, 4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ktor\u00e9 potraviny obsahuj\u00fa najviac mononenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn?<\/strong><strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rastlinn\u00e9 oleje &#8211; slne\u010dnicov\u00fd, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">repkov\u00fd<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olivov\u00fd<\/a>, sezamov\u00fd<\/li>\n\n\n\n<li>orechy &#8211; <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blansirovane-madle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pekanove-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pekanov\u00e9<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/lupane-pistacie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pist\u00e1cie<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/makadamove-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">makadamov\u00e9<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/lieskove-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lieskov\u00e9<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idy<\/a><\/li>\n\n\n\n<li>semen\u00e1 &#8211; <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tekvicove-semienka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tekvicov\u00e9<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/slnecnicove-semienka\/\" class=\"ek-link\">slne\u010dnicov\u00e9<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a>, <a aria-label=\"avok\u00e1dov\u00fd olej (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-panensky-avokadovy-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">avok\u00e1dov\u00fd olej<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-1124x748.jpg\" alt=\"Ak\u00e9 orechy obsahuj\u00fa zdrav\u00e9 tuky?\" class=\"wp-image-397431\" style=\"width:843px;height:561px\" title=\"Ak\u00e9 orechy obsahuj\u00fa zdrav\u00e9 tuky?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-2048x1363.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-768x511.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Polynenasytene_mastne_kyseliny\"><\/span>3. <strong>Polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na rozdiel od nas\u00fdten\u00fdch a mononenas\u00fdten\u00fdch MK sa medzi polynenas\u00fdten\u00fdmi mastn\u00fdmi kyselinami (PUFA) nach\u00e1dzaj\u00fa aj tak\u00e9, ktor\u00e9 si na\u0161e telo <strong>nedok\u00e1\u017ee vyrobi\u0165 samo<\/strong> a mus\u00ed ich <strong>prij\u00edma\u0165 potravou <\/strong>(naz\u00fdvaj\u00fa sa <strong>esenci\u00e1lne<\/strong>). PUFA rozde\u013eujeme na <strong>omega-3<\/strong> a <strong>omega-6 <\/strong>mastn\u00e9 kyseliny, pri\u010dom ka\u017ed\u00e1 z t\u00fdchto skup\u00edn sa odli\u0161uje svojimi \u00fa\u010dinkami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobr\u00fdm zdrojom polynenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn (PUFA) s\u00fa ako <strong>rastlinn\u00e9 potraviny<\/strong> (oleje, orechy apod.), tak aj tie <strong>\u017eivo\u010d\u00ed\u0161ne <\/strong>(najm\u00e4 ryby).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odpor\u00fa\u010dan\u00fd pr\u00edjem polynenas\u00fdten\u00fdch MK je 6 &#8211; 11 % z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu. Pri pr\u00edjme 2000 kcal ide o 13 &#8211; 24 g PUFA. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.1. Omega-3 mastn\u00e9 kyseliny &#8211; ak\u00e9 s\u00fa ich benefity a kde ich n\u00e1jdeme?<\/strong><strong><\/strong><\/h3>\n\n\n\n<p>T\u00e1to skupina je vyzdvihovan\u00e1 kv\u00f4li po\u010detn\u00fdm pozit\u00edvnym \u00fa\u010dinkom na zdravie a mnoh\u00e9 z omega-3 mastn\u00fdch kysel\u00edn s\u00fa nevyhnutn\u00e9 pre spr\u00e1vne fungovanie organizmu. Omega-3 mastn\u00e1 kyselina, ktor\u00e1 je pre n\u00e1s esenci\u00e1lna, \u010di\u017ee ju z\u00edskame iba zo stravy, je <strong>kyselina alfa-linol\u00e9nov\u00e1 (ALA)<\/strong>. N\u00e1jdeme ju v <a href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u013eanov\u00fdch semen\u00e1ch<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lanovy-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u013eanovom oleji<\/strong><\/a>, <strong>repkovom oleji<\/strong>, <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/vlasske-orechy\/\" class=\"ek-link\">vla\u0161sk\u00fdch orechoch<\/a> <\/strong>a oleji z nich vyrobenom<strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chia semen\u00e1ch<\/strong><\/a>, v oleji z <strong>p\u0161eni\u010dn\u00fdch kl\u00ed\u010dkov<\/strong> \u010di <strong>s\u00f3ji <\/strong>apod. Je prospe\u0161n\u00e1 napr\u00edklad v\u010faka jej pozit\u00edvnemu vplyvu na hladinu cholesterolu v krvi. <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>Jej d\u00f4le\u017eitou \u00falohou je v\u0161ak aj <strong>premena na <\/strong>mastn\u00e9 kyseliny <strong>EPA a DHA<\/strong>. Pr\u00e1ve tieto kyseliny s dlh\u00fdm re\u0165azcom s\u00fa zn\u00e1me v\u010faka ich pozit\u00edvnemu efektu na<strong> funkciu srdca<\/strong> alebo <strong>mozgu<\/strong>. Podie\u013eaj\u00fa sa na zni\u017eovan\u00ed krvn\u00e9ho tlaku, hladiny triacylglycerolov v krvi, maj\u00fa protiz\u00e1palov\u00e9 \u00fa\u010dinky a svoje miesto maj\u00fa napr\u00edklad aj u onkologick\u00fdch pacientov. Premena ALA na EPA a DHA v\u0161ak <strong>nie je dostato\u010dn\u00e1.<\/strong> Ke\u010f sa zamysl\u00edme, ako \u010dasto sa zdroje kyseliny alfa-linol\u00e9novej objavuj\u00fa v na\u0161om jed\u00e1lni\u010dku, v\u00e4\u010d\u0161ina z n\u00e1s zist\u00ed, \u017ee m\u00e1 <strong>ve\u013ek\u00e9 rezervy<\/strong>. Navy\u0161e z tohto mal\u00e9ho prijat\u00e9ho mno\u017estva sa<strong> len zlomok premen\u00ed na EPA a DHA <\/strong>(zhruba 5 % sa premen\u00ed na EPA a menej ako 0,5 % na DHA). <span style=\"color:#ff6600\" class=\"tadv-color\">[4,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak teda chceme dosiahnu\u0165 <strong>odpor\u00fa\u010dan\u00fd pr\u00edjem <\/strong>kysel\u00edn <strong>eikosapentaonovej <\/strong>a <strong>dokosahexaenovej<\/strong>, nie je dobr\u00fd n\u00e1pad spolieha\u0165 sa na ich premenu z kyseliny alfa-linol\u00e9novej. EPA a DHA je preto potrebn\u00e9 prij\u00edma\u0165 zo <strong>zdrojov, ktor\u00e9 s\u00fa na ne bohat\u00e9<\/strong>. Kyselina alfa-linol\u00e9nov\u00e1 by mala tvori\u0165 0,5 &#8211; 2 % celkov\u00e9ho pr\u00edjmu energie. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/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\/10\/IMG_8626-1-1124x749.jpg\" alt=\"Kde s\u00fa omega 3?\" class=\"wp-image-397446\" style=\"width:843px;height:562px\" title=\"Kde s\u00fa omega 3?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>Ktor\u00e9 potraviny s\u00fa najlep\u0161\u00edm zdrojom EPA a DHA?&nbsp;<\/strong><strong><\/strong><\/h4>\n\n\n\n<p><strong>Hlavn\u00fdm zdrojom <\/strong>kyseliny eikosapentaenovej a kyseliny dokosahexaenovej s\u00fa <strong>tu\u010dn\u00e9 morsk\u00e9 ryby <\/strong>a <a href=\"https:\/\/gymbeam.sk\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ryb\u00ed tuk<\/strong><\/a>. Ako \u010dasto si doprajete napr\u00edklad <strong>lososa<\/strong>, <strong>makrelu <\/strong>\u010di <strong>slede<\/strong>? Pod\u013ea odpor\u00fa\u010dan\u00ed by sa mali morsk\u00e9 ryby objavi\u0165 v jed\u00e1lni\u010dku <strong>2x t\u00fd\u017edenne<\/strong>. Dobr\u00fdm rastlinn\u00fdm zdrojom EPA a DHA s\u00fa tie\u017e <strong>morsk\u00e9 riasy<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ak\u00fd je priemern\u00fd obsah omega-3 v r\u00f4znych ryb\u00e1ch?<\/strong><strong><\/strong><\/p>\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>Ryba<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>obsah omega-3\/ 100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">losos<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinky v konzerve<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">sle\u010f<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">makrela<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pstruh<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuniak v konzerve<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ko\u013eko EPA a DHA potrebujeme?<\/strong><strong><\/strong><\/h4>\n\n\n\n<p>Pod\u013ea odpor\u00fa\u010dan\u00ed <strong>Eur\u00f3pskeho \u00faradu pre bezpe\u010dnos\u0165 potrav\u00edn (EFSA) <\/strong>by mal zdrav\u00fd dospel\u00fd \u010dlovek denne prija\u0165<strong> 250 mg EPA a DHA<\/strong>. Napr. v 100 g lososa prijmeme a\u017e sedemn\u00e1sobn\u00e9 mno\u017estvo tejto d\u00e1vky. Mno\u017estvo 250 mg by malo sl\u00fa\u017ei\u0165 ako jedna zo zlo\u017eiek ochrany pred vysokou hladinou cholesterolu, krvn\u00e9ho tlaku a vzniku \u010fal\u0161\u00edch srdcovo-cievnych probl\u00e9mov.<strong> Tehotn\u00e9 \u017eeny<\/strong> by mali t\u00fato d\u00e1vku nav\u00fd\u0161i\u0165 o \u010fal\u0161\u00edch<strong> 100 a\u017e 200 mg vo forme DHA.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odpor\u00fa\u010danie <strong>FAO (Organiz\u00e1cia OSN pre v\u00fd\u017eivu a po\u013enohospod\u00e1rstvo<\/strong>) uv\u00e1dza rozmedzie 0,25 &#8211; 2 g EPA&nbsp; a DHA denne. Horn\u00fa hranicu dosiahneme napr\u00edklad pomocou 117 g konzervovanych sardiniek. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dosiahnu\u0165 jed\u00e1lni\u010dek s dostato\u010dn\u00fdm pr\u00edjmom omega-3 mastn\u00fdch kysel\u00edn je v\u0161ak pre v\u00e4\u010d\u0161inu z n\u00e1s n\u00e1ro\u010dn\u00e9. Ak niekto z r\u00f4znych d\u00f4vodov vyra\u010fuje ryby, t\u00e1to \u00faloha je prakticky nemo\u017en\u00e1. Preto nie je na \u0161kodu zv\u00e1\u017ei\u0165 dop\u013a\u0148anie omega-3 MK vo forme <strong><a aria-label=\"doplnkov v\u00fd\u017eivy (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnkov v\u00fd\u017eivy<\/a><\/strong>, v ktor\u00fdch je koncentrovan\u00e9 mno\u017estvo omega-3 MK z r\u00fdb \u010di rybieho tuku. Veg\u00e1ni ocenia doplnky vyroben\u00e9 z <a href=\"https:\/\/gymbeam.sk\/vegan-omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">morsk\u00fdch rias<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o polynenas\u00fdten\u00fdch MK, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/omega-3-mastne-kyseliny-omega-6-mastne-kyseliny-pomer\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 mastn\u00e9 kyseliny: konzumujete ich dostatok a v spr\u00e1vnom pomere k omega-6?<\/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\"><strong>3.2. Omega-6 mastn\u00e9 kyseliny &#8211; s\u00fa pre n\u00e1s prospe\u0161n\u00e9 aj ony?<\/strong><strong><\/strong><\/h3>\n\n\n\n<p>O omega-6 mastn\u00fdch kyselin\u00e1ch sa \u010dastokr\u00e1t do\u010d\u00edtate, \u017ee je potrebn\u00e9 zn\u00ed\u017ei\u0165 ich pr\u00edjem kv\u00f4li mo\u017en\u00fdm \u0161kodliv\u00fdm \u00fa\u010dinkom. Esenci\u00e1lna kyselina z radov omega-6,<strong> kyselina linolov\u00e1<\/strong>, sa toti\u017e v tele premie\u0148a na<strong> kyselinu arachidonov\u00fa<\/strong>, ktor\u00e1 sa \u010falej podie\u013ea na tvorbe <strong>proz\u00e1palov\u00fdch l\u00e1tok<\/strong>. V skuto\u010dnosti v\u0161ak z kyseliny arachidonovej vznikaj\u00fa aj produkty, ktor\u00e9 proti z\u00e1palu <strong>chr\u00e1nia <\/strong>a z\u00e1rove\u0148 s\u00fa potrebn\u00e9 pre<strong> spr\u00e1vne zr\u00e1\u017eanie krvi <\/strong>a podobne ako omega-3 MK kyseliny pom\u00e1haj\u00fa zlep\u0161i\u0165<strong> kond\u00edciu srdca a ciev.<\/strong> V kone\u010dnom d\u00f4sledku sa teda jedn\u00e1 o mastn\u00e9 kyseliny s mnoh\u00fdmi benefitmi. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dosiahnu\u0165 dostato\u010dn\u00e9 mno\u017estvo omega-6 v jed\u00e1lni\u010dku nie je tak\u00fd probl\u00e9m ako v pr\u00edpade omega-3 MK. <strong>Kyselina linolov\u00e1<\/strong> je bohato zast\u00fapen\u00e1 napr\u00edklad  v <strong>slne\u010dnicovom oleji<\/strong>, ktor\u00fd mnoh\u00ed be\u017enepou\u017e\u00edvaj\u00fa v kuchyni. \u010eal\u0161\u00edmi dobr\u00fdmi zdrojmi s\u00fa napr\u00edklad <strong>kukuri\u010dn\u00fd olej<\/strong>, <strong>s\u00f3jov\u00fd olej<\/strong>, ale aj <strong>sezam<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/biopanensky-sezamovy-olej-olmuhle-solling.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sezamov\u00fd olej<\/strong><\/a>, <strong>ara\u0161idy<\/strong>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tekvicove-semienka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tekvicov\u00e9 semen\u00e1<\/strong><\/a> apod. Denne by mali omega-6 tvori\u0165 2,5 &#8211; 9 % celkov\u00e9ho denn\u00e9ho pr\u00edjmu energie. <span class=\"tadv-color\" style=\"color:#ff6600\">[18]&nbsp;&nbsp;<\/span><\/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\/10\/iStock-1300119741-1124x749.jpg\" alt=\"S\u00fa omega 6 zdrav\u00e9?\" class=\"wp-image-397463\" style=\"width:843px;height:562px\" title=\"S\u00fa omega 6 zdrav\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Je d\u00f4le\u017eit\u00fd pomer omega-6 a omega-3 mastn\u00fdch kysel\u00edn?<\/strong><strong><\/strong><\/h3>\n\n\n\n<p>Pod\u013ea niektor\u00fdch odpor\u00fa\u010dan\u00ed je d\u00f4le\u017eit\u00e9 prij\u00edma\u0165 omega-3 a omega-6 v optim\u00e1lnom pomere aby boli vyv\u00e1\u017een\u00e9 ich pozit\u00edvne a pr\u00edpadn\u00e9 negat\u00edvne \u00fa\u010dinky. Napr\u00edklad \u010cesk\u00e1 spolo\u010dnos\u0165 pre v\u00fd\u017eivu odpor\u00fa\u010da pomer <strong>5:1 v prospech omega-6 MK. <\/strong>Pritom v dne\u0161nej dobe sa tento pomer be\u017ene pohybuje okolo <strong>20:1. <\/strong>Pr\u00edjem omega-6 je tak mnohon\u00e1sobne vy\u0161\u0161\u00ed. To so sebou m\u00f4\u017ee nies\u0165 napr\u00edklad vy\u0161\u0161ie riziko nadmernej zr\u00e1\u017eanlivosti krvi, z\u00e1palov\u00fdch procesov v tele alebo ateroskler\u00f3zy. <span style=\"color:#ff6600\" class=\"tadv-color\">[8,10]<\/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\u00fd \u010dlovek, ktor\u00fd sa len chce zdravo stravova\u0165, sa nemus\u00ed sna\u017ei\u0165 o dosiahnutie presn\u00e9ho odpor\u00fa\u010dan\u00e9ho pomeru MK. Sta\u010d\u00ed, ke\u010f sa k nemu pribl\u00ed\u017ei cielen\u00fdm v\u00fdberom zdrojov tuku. M\u00f4\u017ee sa zamera\u0165 na <strong>zv\u00fd\u0161enie pr\u00edjmu omega-3 MK<\/strong> a naopak mierne <strong>obmedzenie pr\u00edjmu potrav\u00edn bohat\u00fdch na omega-6 MK<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ako na to?&nbsp;<\/strong><strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zamerajte sa na vy\u0161\u0161\u00ed pr\u00edjem <strong>omega-3 mastn\u00fdch kysel\u00edn<\/strong> v <strong>tu\u010dn\u00fdch morsk\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryby\/\" class=\"ek-link\">ryb\u00e1ch <\/a><\/strong>a doprajte si ich minim\u00e1lne <strong>2x t\u00fd\u017edenne<\/strong>. Striedajte typy r\u00fdb aj pokrmy, v ktor\u00fdch si ich doprajete. M\u00f4\u017eete si pripravi\u0165 napr\u00edklad r\u00f4zne rybie <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakova-natierka-s-vajickami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pomaz\u00e1nky<\/a>, zamie\u0161a\u0165 ich do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rychly-salat-s-tuniakom-kesu-orechami-a-bezkalorickou-omackou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161al\u00e1tu<\/a> alebo si jednoducho pripravi\u0165 rybu s pr\u00edlohou.<\/li>\n\n\n\n<li>Pridajte do stravy<strong> \u013eanov\u00e9 semen\u00e1<\/strong> alebo <strong>\u013eanov\u00fd olej<\/strong>, <strong>vla\u0161sk\u00e9 orechy<\/strong> alebo napr\u00edklad <strong>repkov\u00fd olej <\/strong>ako dobr\u00e9 zdroje kyseliny alfa-linol\u00e9novej.<\/li>\n\n\n\n<li>Zv\u00e1\u017ete dopl\u0148ovanie omega-3 MK vo forme <strong>doplnkov v\u00fd\u017eivy<\/strong>.<\/li>\n\n\n\n<li>Obmedzte zdroje s najvy\u0161\u0161\u00edm obsahom omega-6 MK, ako je napr. slne\u010dnicov\u00fd, s\u00f3jov\u00fd \u010di kukuri\u010dn\u00fd olej.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ako zisti\u0165, ak\u00fd pomer omega-3 a omega-6 m\u00e1me v tele?<\/strong><strong><\/strong><\/h4>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ak\u00e9 mno\u017estvo omega- 3 a omega-6 MK koluje vo va\u0161om organizme a \u010di je potrebn\u00e9 zapracova\u0165 na v\u00fdbere tuku vo va\u0161om jed\u00e1lni\u010dku, zauj\u00edmav\u00e9 inform\u00e1cie v\u00e1m m\u00f4\u017ee poskytn\u00fa\u0165 dom\u00e1ci <a href=\"https:\/\/gymbeam.sk\/test-omega-3-cerascreen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">diagnostick\u00fd test<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aky_je_pomer_mastnych_kyselin_v_roznych_tukoch\"><\/span><strong>Ak\u00fd je pomer mastn\u00fdch kysel\u00edn v r\u00f4znych tukoch?<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/10\/GRAF-1124x749.jpg\" alt=\"Ak\u00e9 mastn\u00e9 kyseliny obsahuj\u00fa oleje a \u010fal\u0161ie tuky?\" class=\"wp-image-397478\" style=\"width:842px;height:561px\" title=\"Ak\u00e9 mastn\u00e9 kyseliny obsahuj\u00fa oleje a \u010fal\u0161ie tuky?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/GRAF-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/GRAF-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/GRAF.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">\u00dadaje v tabu\u013eke poch\u00e1dzaj\u00fa z americkej datab\u00e1zy potrav\u00edn USDA, kanadskej potravinovej datab\u00e1zy (<em>The Canadian Nutrient File<\/em>) a \u010deskej datab\u00e1zy zlo\u017eenia potrav\u00edn Nutridatabaze.&nbsp;<\/figcaption><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uveden\u00e9 mno\u017estv\u00e1 s\u00fa iba <strong>priemern\u00e9 <\/strong>hodnoty, ke\u010f\u017ee tuky pou\u017eit\u00e9 v anal\u00fdzach sa m\u00f4\u017eu l\u00ed\u0161i\u0165 odrodou alebo napr\u00edklad mierou \u0161lachtenia. Napr\u00edklad v USA sa \u010dasto pou\u017e\u00edva slne\u010dnicov\u00fd olej s vy\u0161\u0161\u00edm podielom kyseliny olejovej (MUFA) a ni\u017e\u0161\u00edm podielom omega-6. Laborat\u00f3rne met\u00f3dy z\u00e1rove\u0148 nedok\u00e1\u017eu v\u017edy zaznamena\u0165 v\u0161etky l\u00e1tky tukovej povahy obsiahnut\u00e9 v tuku a preto sa kone\u010dn\u00fd v\u00fdsledok nemus\u00ed rovna\u0165 hodnote 100.<\/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=\"4_Transmastne_kyseliny\"><\/span>4. <strong>Transmastn\u00e9 kyseliny&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Transmastn\u00e9 kyseliny (TMK) s\u00fa pova\u017eovan\u00e9 za <strong>najviac rizikov\u00e9<\/strong> mastn\u00e9 kyseliny. Ich pr\u00edjem zvy\u0161uje riziko <strong>srdcovo-cievnych ochoren\u00ed.<\/strong> Vznikaj\u00fa bu\u010f prirodzene v tr\u00e1viacom trakte pre\u017e\u00favav\u00fdch \u017eivo\u010d\u00edchov, alebo s\u00fa v\u00fdsledkom <strong>priemyseln\u00e9ho spracovania tukov<\/strong>. Pr\u00e1ve tie, ktor\u00e9 vznikaj\u00fa <strong>nespr\u00e1vnou technologickou \u00fapravou, <\/strong>konkr\u00e9tne <strong>\u010diasto\u010dn\u00fdm stu\u017eovan\u00edm tuku,<\/strong> s\u00fa pova\u017eovan\u00e9 za probl\u00e9m. Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia uv\u00e1dza, \u017ee ich nadmern\u00fd pr\u00edjem zvy\u0161uje riziko ischemickej choroby srdca o 21 % a riziko \u00famrtia na srdcov\u00e9 choroby a\u017e o 28 %. V zlo\u017een\u00ed potraviny by sme si preto mali d\u00e1va\u0165 pozor na obsah <strong>\u010diasto\u010dne stu\u017een\u00fdch tukov, <\/strong>ktor\u00e9 TMK obsahuj\u00fa. <span style=\"color:#ff6600\" class=\"tadv-color\">[5,14]<\/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>Ktor\u00e9 potraviny obsahuj\u00fa \u010diasto\u010dne stu\u017een\u00e9 tuky?&nbsp;<\/strong><strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lacn\u00e9 n\u00e1hrady \u010dokol\u00e1dy, cukrovinky s \u010dokol\u00e1dovou polevou<\/li>\n\n\n\n<li>krekry, su\u0161ienky<\/li>\n\n\n\n<li>jemn\u00e9 a trvanliv\u00e9 pe\u010divo s n\u00e1pl\u0148ou \u010di polevou (croissanty apod.)<\/li>\n\n\n\n<li>su\u0161en\u00e9 s\u00f3jov\u00e9 n\u00e1poje<\/li>\n\n\n\n<li>l\u00edstkov\u00e9 cesto a v\u00fdrobky z neho<\/li>\n\n\n\n<li>polotovary, ako napr. mrazen\u00e1 pizza<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Zhrnutie odpor\u00fa\u010dan\u00e9ho pr\u00edjmu mastn\u00fdch kysel\u00edn<\/strong><strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Celkov\u00e9 mno\u017estvo tuku<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\">SAFA<\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>MUFA<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Celkov\u00e9 mno\u017estvo PUFA<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Omega-3 MK z PUFA<\/center>&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Omega-6 MK z PUFA<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Trans MK<\/center><\/th><\/tr><\/thead><tbody><tr><td>Denn\u00fd odpor\u00fa\u010dan\u00fd pr\u00edjem&nbsp; (% z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu)&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 35 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">max. 10 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 15 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 11 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 &#8211; 2 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5 &#8211; 9 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 1 %<\/td><\/tr><tr><td>Odpor\u00fa\u010dan\u00fd pr\u00edjem pri energetickom pr\u00edjme 2000 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 &#8211; 78 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 &#8211; 33 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 &#8211; 4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Zdroj: <em>Food and Agriculture Organization of the United States<\/em><\/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=\"Tipy_ako_doplnit_zdrave_tuky_a_dosiahnut_ich_optimalne_mnozstvo_v_jedalnicku\"><\/span><strong>Tipy, ako doplni\u0165 zdrav\u00e9 tuky a dosiahnu\u0165 ich optim\u00e1lne mno\u017estvo v jed\u00e1lni\u010dku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-749x1124.jpeg\" alt=\"Ako doplni\u0165 zdrav\u00e9 tuky do jed\u00e1lni\u010dka?\" class=\"wp-image-397497\" title=\"Ako doplni\u0165 zdrav\u00e9 tuky do jed\u00e1lni\u010dka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-1024x1536.jpeg 1024w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Jedzte zdrav\u0161ie a pestrej\u0161ie:<\/strong> S dosiahnut\u00edm <strong>optim\u00e1lneho pomeru \u017eiv\u00edn<\/strong> v\u00e1m pom\u00f4\u017eu napr\u00edklad pravidl\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdrav\u00e9ho taniera<\/strong><\/a>. \u00bd taniera by mala tvori\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina <\/a>alebo ovocie, \u00bc komplexn\u00e9 sacharidy a \u00bc bielkoviny. Tuk je v\u017edy obsiahnut\u00fd v potravin\u00e1ch \u017eivo\u010d\u00ed\u0161neho p\u00f4vodu.<\/li>\n\n\n\n<li><strong>Zn\u00ed\u017ete pr\u00edjem t\u00fdchto potrav\u00edn:<\/strong> vysoko<strong> priemyselne spracovan\u00e9 potraviny<\/strong>, ako s\u00fa r\u00f4zne <strong>slan\u00e9 pochutiny<\/strong> (chipsy apod.), ak\u00fdko\u013evek<strong><em> fast food<\/em><\/strong>, <strong>cukrovinky<\/strong>, <strong>z\u00e1kusky<\/strong>, <strong>jemn\u00e9 pe\u010divo<\/strong> (croissanty, \u0161i\u0161ky at\u010f.), su\u0161ienky, \u010dokol\u00e1dy, <strong>tu\u010dn\u00e9 \u00fadeniny<\/strong> apod.<\/li>\n\n\n\n<li><strong>\u010ealej obmedzte:<\/strong>&nbsp; R\u00f4zne <strong>polotovary<\/strong>,<strong> predpripraven\u00e9 mrazen\u00e9 produkty<\/strong> apod. Zn\u00ed\u017eite tak nielen mno\u017estvo \u0161kodliv\u00fdch<strong> transmastn\u00fdch kysel\u00edn<\/strong>, ale vyhnete sa aj nadmern\u00e9mu pr\u00edjmu tzv. <strong>skryt\u00e9ho tuku<\/strong>. Ten na n\u00e1s \u010d\u00edha na miestach, kde by sme ho na prv\u00fd poh\u013ead \u010dastokr\u00e1t neo\u010dak\u00e1vali.&nbsp;<\/li>\n\n\n\n<li><strong>Zv\u00fd\u0161te pr\u00edjem<\/strong><strong>mononenas\u00fdten\u00fdch <\/strong>a <strong>polynenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Pri varen\u00ed a pe\u010den\u00ed pou\u017e\u00edvajte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rastlinn\u00e9 oleje<\/strong><\/a> (tie, ktor\u00e9 s\u00fa na to ur\u010den\u00e9). Olejom si tie\u017e m\u00f4\u017eete spestri\u0165 <strong>\u0161al\u00e1t <\/strong>alebo prida\u0165 kvapku napr\u00edklad do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kuracie-maso-s-cestovinami-kremovou-omackou-a-so-spenatom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cestov\u00edn s om\u00e1\u010dkou<\/strong><\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kremova-sosovicova-polievka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kr\u00e9movej polievky<\/strong><\/a>.<\/li>\n\n\n\n<li>Ako ozdobu \u0161al\u00e1tov a polievok pou\u017eite r\u00f4zne semen\u00e1 &#8211; <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/sezam\/\" class=\"ek-link\">sezamov\u00e9<\/a>, tekvicov\u00e9 a pod.&nbsp;<\/li>\n\n\n\n<li><strong>Semen\u00e1<\/strong>, <strong>orechy <\/strong>a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/orieskove-masla\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechov\u00e9 masl\u00e1<\/strong><\/a> bohat\u00e9 na PUFA a MUFA dok\u00e1\u017eu spestri\u0165 ka\u017ed\u00fa ra\u0148ajkov\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161u<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">palacinky <\/a>\u010di jogurt s ovoc\u00edm a granolou.&nbsp;<\/li>\n\n\n\n<li>Pre dostato\u010dn\u00fd pr\u00edjem <strong>EPA <\/strong>a <strong>DHA <\/strong>zara\u010fte<strong> 2x t\u00fd\u017edenne tu\u010dn\u00fa morsk\u00fa rybu<\/strong>. M\u00f4\u017eete si klasicky pripravi\u0165 \u010derstv\u00fa rybu s pr\u00edlohou, ale po\u010d\u00edta sa aj ryba v om\u00e1\u010dke na <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, \u010di napr\u00edklad ako s\u00fa\u010das\u0165 pomaz\u00e1nky. <span class=\"tadv-color\" style=\"color:#ff6600\">[12]<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<p>5. <strong>Kontrolujte si ve\u013ekos\u0165 porcie:<\/strong> Aby ste predi\u0161li nadmern\u00e9mu pr\u00edjmu tuku, pri jeho <strong>prid\u00e1van\u00ed do pokrmu <\/strong>napr. vo forme oleja, masla, orechov \u010di orechov\u00e9ho masla sa ria\u010fte svojou <strong>rukou<\/strong>. Ve\u013ekos\u0165 porcie pridan\u00e9ho tuku by mala zodpoveda\u0165 <strong>ve\u013ekosti v\u00e1\u0161ho palca<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktore_zdroje_tuku_su_najlepsie_a_ktore_obmedzit\"><\/span><strong>Ktor\u00e9 zdroje tuku s\u00fa najlep\u0161ie a ktor\u00e9 obmedzi\u0165?<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tieto tuky by mali tvori\u0165 v\u00e4\u010d\u0161inu<\/strong>: olivov\u00fd olej, repkov\u00fd olej, \u013eanov\u00fd olej, olej z vla\u0161sk\u00fdch orechov, vla\u0161sk\u00e9 orechy, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/mandle\/\" class=\"ek-link\">mandle<\/a>, lieskov\u00e9 a \u010fal\u0161ie typy orechov, \u013eanov\u00e9 semen\u00e1, tu\u010dn\u00e9 morsk\u00e9 ryby<\/li>\n\n\n\n<li><strong>Konzumujte menej \u010dasto: <\/strong>mlie\u010dne v\u00fdrobky s vy\u0161\u0161\u00edm obsahom tuku, m\u00e4so, maslo, slne\u010dnicov\u00fd olej, slne\u010dnicov\u00e9 semen\u00e1, hork\u00fa \u010dokol\u00e1du, s\u00f3jov\u00fd olej, ara\u0161idy, ara\u0161idov\u00fd olej, kukuri\u010dn\u00fd olej<\/li>\n\n\n\n<li><strong>Tieto potraviny obmedzte na minimum<\/strong>: sal\u00e1my, klob\u00e1sy, p\u00e1rky, slaninu, tu\u010dn\u00e9 m\u00e4so, potraviny s obsahom \u010diasto\u010dne stu\u017een\u00e9ho tuku, vypr\u00e1\u017ean\u00e9 pokrmy, cukrovinky, jemn\u00e9 pe\u010divo z l\u00edstkov\u00e9ho cesta, polotovary, fast food<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_zdravych_tukoch\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o zdrav\u00fdch tukoch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u010co je to ZDRAV\u00dd TUK?\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/e5cadJYkyuI?start=109&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/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>Tuk je nevyhnutnou s\u00fa\u010das\u0165ou n\u00e1\u0161ho jed\u00e1lni\u010dku, ktor\u00fa potrebujeme pre spr\u00e1vnu funkciu n\u00e1\u0161ho tela. Aby sme v\u0161ak predi\u0161li zdravotn\u00fdm probl\u00e9mom, je d\u00f4le\u017eit\u00e9 dodr\u017eiava\u0165 odpor\u00fa\u010dan\u00e9 <strong>mno\u017estvo <\/strong>prijat\u00e9ho tuku za de\u0148 a vybera\u0165 tuky na z\u00e1klade obsahu <strong>mastn\u00fdch kysel\u00edn<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Transmastn\u00e9 kyseliny<\/strong> je potrebn\u00e9 obmedzova\u0165 \u010do najviac, zatia\u013e \u010do <strong>nas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/strong> zni\u017eujte hlavne obmedzen\u00edm<strong> vysoko priemyselne spracovan\u00fdch produktov<\/strong>. Svoje zdravie podpor\u00edte pridan\u00edm <strong>mononenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn<\/strong> vo forme r\u00f4znych olejov, orechov \u010di semien. Zdraviu prospe\u0161n\u00e9 a v na\u0161ich jed\u00e1lni\u010dkoch \u010dasto ch\u00fdbaj\u00face<strong> polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny <\/strong>(hlavne<strong> omega-3 MK<\/strong>) m\u00f4\u017eete tie\u017e doplni\u0165 formou rastlinn\u00fdch olejov alebo ide\u00e1lne pomocou tu\u010dn\u00fdch morsk\u00fdch r\u00fdb.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezab\u00fadajte v\u0161ak na celkovo <strong>pestr\u00fd <\/strong>a <strong>vyv\u00e1\u017een\u00fd <\/strong>jed\u00e1lni\u010dek. Ke\u010f dodr\u017eiavame z\u00e1sady zdrav\u00e9ho stravovania a riadime sa napr\u00edklad pravidlami zdrav\u00e9ho taniera, mno\u017estvo a zlo\u017eenie tuku v jed\u00e1lni\u010dku sa \u010dastokr\u00e1t zmen\u00ed k lep\u0161iemu aj bez toho, aby sme sa cielene sna\u017eili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priniesol v\u00e1m \u010dl\u00e1nok nie\u010do nov\u00e9? Zdie\u013eajte ho so svojimi priate\u013emi a pode\u013ete sa o zauj\u00edmav\u00e9 inform\u00e1cie.&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\/healthy-fats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\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\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\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>Tuky maj\u00fa v na\u0161ej strave nezastupite\u013en\u00e9 miesto. Aby v\u0161ak boli pre na\u0161e zdravie \u010do najviac prospe\u0161n\u00e9, mus\u00edme vybera\u0165 tie spr\u00e1vne. \u010cl\u00e1nok v\u00e1m odpovie na ot\u00e1zky o tom, ak\u00e9 benefity maj\u00fa tuky s obsahom nenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, ktor\u00e9 tuky prida\u0165 alebo obmedzi\u0165 a mnoho \u010fal\u0161ieho. <\/p>\n","protected":false},"author":156,"featured_media":397352,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6154,6055,6159,6069],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-397351","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-makroziviny","9":"tag-strava","10":"tag-tuky","11":"tag-zdravie","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>Zdrav\u00e9 a nezdrav\u00e9 tuky: Ktor\u00e9 potraviny jes\u0165 a ak\u00fdm sa rad\u0161ej vyhn\u00fa\u0165? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ktor\u00e9 tuky s\u00fa zdrav\u00e9 a ktor\u00e9 n\u00e1m \u0161kodia? 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