{"id":397760,"date":"2022-10-10T21:07:55","date_gmt":"2022-10-10T19:07:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=397760"},"modified":"2023-11-03T13:48:42","modified_gmt":"2023-11-03T12:48:42","slug":"tuky-dobre-spatne","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/","title":{"rendered":"Zdrav\u00e9 a nezdrav\u00e9 tuky: Kter\u00e9 potraviny j\u00edst, a kter\u00fdm se rad\u011bji vyhnout?"},"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\/tuky-dobre-spatne\/#Jak_si_predstavit_tuk_v_potravinach\" title=\"Jak si p\u0159edstavit tuk v potravin\u00e1ch?\">Jak si p\u0159edstavit tuk v potravin\u00e1ch?<\/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\/tuky-dobre-spatne\/#Co_je_telesny_tuk\" title=\"Co je t\u011blesn\u00fd tuk?\">Co je t\u011blesn\u00fd tuk?<\/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\/tuky-dobre-spatne\/#Jake_mastne_kyseliny_zname_a_jake_maji_zdravotni_ucinky\" title=\"Jak\u00e9 mastn\u00e9 kyseliny zn\u00e1me a jak\u00e9 maj\u00ed zdravotn\u00ed \u00fa\u010dinky?\">Jak\u00e9 mastn\u00e9 kyseliny zn\u00e1me a jak\u00e9 maj\u00ed zdravotn\u00ed \u00fa\u010dinky?<\/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\/tuky-dobre-spatne\/#1_Nasycene_mastne_kyseliny\" title=\"1. Nasycen\u00e9 mastn\u00e9 kyseliny\">1. Nasycen\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.cz\/blog\/tuky-dobre-spatne\/#2_Mononenasycene_mastne_kyseliny\" title=\"2. Mononenasycen\u00e9 mastn\u00e9 kyseliny\">2. Mononenasycen\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-6\" href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/#3_Polynenasycene_mastne_kyseliny\" title=\"3. Polynenasycen\u00e9 mastn\u00e9 kyseliny\">3. Polynenasycen\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-7\" href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/#Jaky_je_pomer_mastnych_kyselin_v_ruznych_tucich\" title=\"Jak\u00fd je pom\u011br mastn\u00fdch kyselin v r\u016fzn\u00fdch tuc\u00edch?\">Jak\u00fd je pom\u011br mastn\u00fdch kyselin v r\u016fzn\u00fdch tuc\u00edch?<\/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\/tuky-dobre-spatne\/#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.cz\/blog\/tuky-dobre-spatne\/#Tipy_jak_doplnit_zdrave_tuky_a_dosahnout_jejich_optimalniho_mnozstvi_v_jidelnicku\" title=\"Tipy jak doplnit zdrav\u00e9 tuky a dos\u00e1hnout jejich optim\u00e1ln\u00edho mno\u017estv\u00ed v j\u00eddeln\u00ed\u010dku\">Tipy jak doplnit zdrav\u00e9 tuky a dos\u00e1hnout jejich optim\u00e1ln\u00edho mno\u017estv\u00ed v j\u00eddeln\u00ed\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.cz\/blog\/tuky-dobre-spatne\/#Ktere_zdroje_tuku_jsou_nejlepsi_a_ktere_omezit\" title=\"Kter\u00e9 zdroje tuk\u016f jsou nejlep\u0161\u00ed, a kter\u00e9 omezit?\">Kter\u00e9 zdroje tuk\u016f jsou nejlep\u0161\u00ed, a kter\u00e9 omezit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/#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>O tuc\u00edch a jejich vlivu se diskutuje neust\u00e1le. Jedn\u00e1 se o jedno z t\u011bch hork\u00fdch t\u00e9mat ve v\u00fd\u017eiv\u011b, ve kter\u00fdch m\u00e1 mnoho lid\u00ed zmatek. Jsou vhodn\u011bj\u0161\u00ed rostlinn\u00e9 nebo \u017eivo\u010di\u0161n\u00e9 tuky? A je tuk vlastn\u011b zdrav\u00fd nebo n\u00e1m jeho p\u0159\u00edjem p\u0159ivod\u00ed infarkt? Ve \u010dl\u00e1nku odpov\u00edme na tyto a mnoh\u00e9 dal\u0161\u00ed ot\u00e1zky a ud\u011bl\u00e1me si v oblasti tuk\u016f jasno.<\/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=\"Jak_si_predstavit_tuk_v_potravinach\"><\/span><strong>Jak si p\u0159edstavit tuk v potravin\u00e1ch?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tuk obsa\u017een\u00fd v potrav\u011b je jednou ze t\u0159ech z\u00e1kladn\u00edch <strong>makro\u017eivin<\/strong> (dal\u0161\u00ed dv\u011b jsou sacharidy a b\u00edlkoviny) Tuky jsou slo\u017eeny z <strong>glycerolu a mastn\u00fdch kyselin (MK)<\/strong>. Chemick\u00e9 vazby mezi uhl\u00edky v \u0159et\u011bzci mastn\u00e9 kyseliny ur\u010duj\u00ed, jestli se jedn\u00e1 o nasycenou nebo nenasycenou mastnou kyselinu.<\/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>Nasycen\u00e9<\/strong> mastn\u00e9 kyseliny nemaj\u00ed \u017e\u00e1dnou dvojnou vazbu.<\/li>\n\n\n\n<li><strong>Mononenasycen\u00e9<\/strong> mastn\u00e9 kyseliny maj\u00ed jednu dvojnou vazbu.<\/li>\n\n\n\n<li><strong>Polynenasycen\u00e9<\/strong> mastn\u00e9 kyseliny maj\u00ed dv\u011b a v\u00edce dvojn\u00fdch vazeb mezi uhl\u00edky.<\/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\u00edk\u016f, jako i po\u010det dvojn\u00fdch vazeb ur\u010duj\u00ed vliv mastn\u00fdch kyselin na zdrav\u00ed. V tuc\u00edch a potravin\u00e1ch s obsahem tuku se v\u017edy nach\u00e1z\u00ed <strong>kombinace r\u016fzn\u00fdch mastn\u00fdch kyselin.<\/strong> Pr\u00e1v\u011b jejich obsah a pom\u011br ur\u010duje <strong>vliv dan\u00e9 potraviny na na\u0161e zdrav\u00ed.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Jak\u00e1 je funkce tuku ve strav\u011b?<\/strong><\/h3>\n\n\n\n<p>Tuky jsou velmi d\u016fle\u017eitou slo\u017ekou stravy bez n\u00ed\u017e by nebyly mo\u017en\u00e9 mnoh\u00e9 procesy v organismu. V na\u0161em j\u00eddeln\u00ed\u010dku by tak m\u011bly tvo\u0159it pr\u016fm\u011brn\u011b <strong>20-35 % celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Tato \u017eivina je d\u016fle\u017eit\u00fdm <strong>zdrojem energie<\/strong>. 1 g tuku odpov\u00edd\u00e1 <strong>9 kcal<\/strong> (39 kJ), co\u017e je dvojn\u00e1sobn\u00e9 mno\u017estv\u00ed v porovn\u00e1n\u00ed s b\u00edlkovinami a sacharidy.<\/li>\n\n\n\n<li>Tuk dod\u00e1v\u00e1 j\u00eddlu <strong>chu\u0165<\/strong> a p\u0159\u00edjemnou <strong>konzistenci<\/strong>.<\/li>\n\n\n\n<li>Pom\u00e1h\u00e1 tak\u00e9 s udr\u017een\u00edm dlouhotrvaj\u00edc\u00edho <strong>pocitu sytosti<\/strong>, proto\u017ee se tr\u00e1v\u00ed pomaleji v porovn\u00e1n\u00ed s jin\u00fdmi \u017eivinami.<\/li>\n\n\n\n<li>Tuky pom\u00e1haj\u00ed se <strong>vst\u0159eb\u00e1v\u00e1n\u00edm vitamin\u016f<\/strong> rozpustn\u00fdch v tuc\u00edch (vitaminy <a href=\"https:\/\/gymbeam.cz\/vitamin-a\" target=\"_blank\" rel=\"noopener\">A<\/a>, <a href=\"https:\/\/gymbeam.cz\/vitamin-d\" target=\"_blank\" rel=\"noopener\">D<\/a>, <a href=\"https:\/\/gymbeam.cz\/vitamin-e\" target=\"_blank\" rel=\"noopener\">E<\/a>, <a href=\"https:\/\/gymbeam.cz\/ostatni-vitaminy\" target=\"_blank\" rel=\"noopener\">K<\/a>).<\/li>\n\n\n\n<li>Bez tuk\u016f by nedoch\u00e1zelo ke tvorb\u011b n\u011bkter\u00fdch <strong>hormon\u016f<\/strong>, nap\u0159\u00edklad estrogenu nebo testosteronu.<\/li>\n\n\n\n<li>Mastn\u00e9 kyseliny hraj\u00ed roli nap\u0159\u00edklad i v <strong>imunitn\u00edch reakc\u00edch<\/strong> nebo v procesu <strong>sr\u00e1\u017een\u00ed krve<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Pro\u010d jsou tuky d\u016fle\u017eit\u00e9?\" class=\"wp-image-397386\" style=\"width:843px;height:562px\" title=\"Pro\u010d jsou tuky d\u016fle\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>Co je t\u011blesn\u00fd tuk?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u011blesn\u00fd tuk je ulo\u017een\u00fd ve form\u011b <strong>triacylglycerol\u016f<\/strong> (glycerol s nav\u00e1zan\u00fdmi t\u0159emi mastn\u00fdmi kyselinami) v<strong> tukov\u00fdch bu\u0148k\u00e1ch (adipocytech)<\/strong>.<\/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>Nahromad\u011bn\u00e9 adipocyty nach\u00e1zej\u00edc\u00ed se pod k\u016f\u017e\u00ed jsou sou\u010d\u00e1st\u00ed tzv. <strong>podko\u017en\u00ed tukov\u00e9 tk\u00e1n\u011b<\/strong>. Podko\u017en\u00ed tuk m\u016f\u017eeme vid\u011bt a je to pr\u00e1v\u011b on, kter\u00e9ho se v\u011bt\u0161inou sna\u017e\u00edme zbavit, kdy\u017e se nevejdeme do na\u0161ich obl\u00edben\u00fdch kalhot.<\/li>\n\n\n\n<li>Naopak <strong>viscer\u00e1ln\u00ed tuk<\/strong> obaluje na\u0161e vnit\u0159n\u00ed org\u00e1ny a je viditeln\u00fd pouze v p\u0159\u00edpad\u011b, \u017ee ho m\u00e1me p\u0159\u00edli\u0161 mnoho. Nadbyte\u010dn\u00e9 mno\u017estv\u00ed viscer\u00e1ln\u00edho tuku se projev\u00ed <strong>nadm\u011brn\u00fdm obvodem pasu<\/strong> a nese s sebou zv\u00fd\u0161en\u00e9 riziko cukrovky 2. typu, zv\u00fd\u0161en\u00e9ho krevn\u00edho tlaku nebo onemocn\u011bn\u00ed srdce. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u017estv\u00ed tukov\u00e9 tk\u00e1n\u011b se zvy\u0161uje v p\u0159\u00edpad\u011b, \u017ee je n\u00e1\u0161 <strong>energetick\u00fd p\u0159\u00edjem vy\u0161\u0161\u00ed ne\u017e energetick\u00fd v\u00fddej<\/strong>. Zvy\u0161uje se <strong>nejen po nadm\u011brn\u00e9m p\u0159\u00edjmu tuku z potravy, ale i po p\u0159\u00edli\u0161n\u00fdch mno\u017estv\u00edch sacharid\u016f a b\u00edlkovin.<\/strong> V\u0161echny \u017eiviny se nakonec prom\u011bn\u00ed na <strong>energii<\/strong>, kter\u00e1 kdy\u017e je j\u00ed <strong>nadbytek<\/strong> vede k <strong>ukl\u00e1d\u00e1n\u00ed tuku do tukov\u00e9 tk\u00e1n\u011b<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naopak v p\u0159\u00edpad\u011b pot\u0159eby m\u016f\u017ee b\u00fdt tuk z t\u011bchto z\u00e1sob <strong>uvoln\u011bn<\/strong> a slou\u017e\u00ed jako <strong>zdroj energie<\/strong>. Jestli se tuk ukl\u00e1d\u00e1, odbour\u00e1v\u00e1 nebo z\u016fst\u00e1v\u00e1 nezm\u011bn\u011bn z\u00e1le\u017e\u00ed na <strong>rovnov\u00e1ze mezi energetick\u00fdm p\u0159\u00edjmem a v\u00fddejem<\/strong>. Sv\u016fj optim\u00e1ln\u00ed energetick\u00fd p\u0159\u00edjem na hubnut\u00ed, udr\u017een\u00ed nebo nab\u00edr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti si m\u016f\u017eete vypo\u010d\u00edtat pomoc\u00ed na\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">online kalkula\u010dky<\/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>K \u010demu slou\u017e\u00ed t\u011blesn\u00fd tuk?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tukov\u00e1 tk\u00e1\u0148 slou\u017e\u00ed jako <strong>z\u00e1soba energie<\/strong>.<\/li>\n\n\n\n<li>Tuk je nepostradatelnou sou\u010d\u00e1st\u00ed <strong>bun\u011b\u010dn\u00fdch membr\u00e1n<\/strong>. Ka\u017ed\u00e1 bu\u0148ka obsahuje tuky, a tak jsou prakticky jedn\u00edm ze stavebn\u00edch kamen\u016f na\u0161eho organismu.<\/li>\n\n\n\n<li>Tuk je z\u00e1kladn\u00ed stavebn\u00ed a funk\u010dn\u00ed slo\u017ekou<strong> mozku a nervov\u00e9 soustavy<\/strong>. Nejen\u017ee je sou\u010d\u00e1st\u00ed membr\u00e1n mozkov\u00fdch bun\u011bk, ale z\u00e1rove\u0148 obaluje nervov\u00e1 vl\u00e1kna a hraje roli v p\u0159enosu nervov\u00fdch sign\u00e1l\u016f.<\/li>\n\n\n\n<li>T\u011blesn\u00fd tuk pom\u00e1h\u00e1<strong> regulovat t\u011blesnou teplotu<\/strong>.<\/li>\n\n\n\n<li>Je <strong>mechanickou ochranou<\/strong> vnit\u0159n\u00edch org\u00e1n\u016f.<\/li>\n\n\n\n<li>Tukov\u00e1 tk\u00e1\u0148 m\u00e1 z\u00e1rove\u0148 schopnost vytv\u00e1\u0159et <strong>hormony<\/strong> (naz\u00fdvan\u00e9 <strong>adipokiny<\/strong>). Ty mohou nap\u0159\u00edklad ovliv\u0148ovat imunitn\u00ed funkce, citlivost na inzulin nebo zasahovat do energetick\u00e9ho metabolismu. Nap\u0159\u00edklad hormon <strong>leptin<\/strong> ovliv\u0148uje pocity hladu a sytosti.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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=\"Jak\u00e1 je funkce t\u011blesn\u00e9ho tuku?\" class=\"wp-image-397401\" style=\"width:843px;height:562px\" title=\"Jak\u00e1 je funkce t\u011blesn\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=\"Jake_mastne_kyseliny_zname_a_jake_maji_zdravotni_ucinky\"><\/span><strong>Jak\u00e9 mastn\u00e9 kyseliny zn\u00e1me a jak\u00e9 maj\u00ed zdravotn\u00ed \u00fa\u010dinky?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nen\u00ed mo\u017en\u00e9 jednozna\u010dn\u011b \u0159\u00edct, jestli jsou tuky zdrav\u00e9 nebo nezdrav\u00e9. Z\u00e1le\u017e\u00ed toti\u017e na jejich <strong>mno\u017estv\u00ed<\/strong> v j\u00eddeln\u00ed\u010dku a <strong>zastoupen\u00ed konkr\u00e9tn\u00edch mastn\u00fdch kyselin<\/strong>. Pr\u00e1v\u011b na jejich obsahu v potravin\u011b z\u00e1le\u017e\u00ed nejv\u00edce. Kter\u00e9 by m\u011bly p\u0159eva\u017eovat a kter\u00e9 bychom naopak omezovat?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Nasycene_mastne_kyseliny\"><\/span>1. <strong style=\"font-size: revert; text-align: inherit;\">Nasycen\u00e9 mastn\u00e9 kyseliny<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tuky s p\u0159evahou nasycen\u00fdch mastn\u00fdch kyselin (SAFA) m\u016f\u017eeme snadno rozpoznat tak, \u017ee jsou v\u011bt\u0161inou <strong>tuh\u00e9 p\u0159i pokojov\u00e9 teplot\u011b<\/strong>. Pat\u0159\u00ed mezi n\u011b v\u0161echny tuky <strong>\u017eivo\u010di\u0161n\u00e9ho p\u016fvodu<\/strong>, jako nap\u0159\u00edklad <strong>m\u00e1slo<\/strong> nebo <strong>s\u00e1dlo<\/strong>. Najdou se v\u0161ak i v\u00fdjimky ve skupin\u011b rostlinn\u00fdch tuk\u016f, a to tuky tropick\u00fdch palem jako <strong>kokosov\u00fd, palmov\u00fd a palmoj\u00e1drov\u00fd tuk<\/strong>. Mezi rostlinn\u00e9 zdroje nasycen\u00e9ho tuku pat\u0159\u00ed tak\u00e9 <strong>kakaov\u00e9 m\u00e1slo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nasycen\u00e9 mastn\u00e9 kyseliny tak\u00e9 p\u0159eva\u017euj\u00ed ve v\u0161ech <strong>\u017eivo\u010di\u0161n\u00fdch potravin\u00e1ch<\/strong> &#8211; maso, masn\u00e9 v\u00fdrobky (\u0161unky, sal\u00e1my, klob\u00e1sy, p\u00e1rky apod.), vejce nebo ml\u00e9\u010dn\u00e9 v\u00fdrobky.<\/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>Jsou nasycen\u00e9 mastn\u00e9 kyseliny \u0161kodliv\u00e9?<\/strong><\/h3>\n\n\n\n<p>Nadm\u011brn\u00fd p\u0159\u00edjem nasycen\u00fdch mastn\u00fdch kyselin byl dlouhou dobu pova\u017eovan\u00fd za velk\u00e9 <strong>riziko pro srdce a zdrav\u00ed c\u00e9v<\/strong>, a to zejm\u00e9na kv\u016fli mo\u017en\u00e9mu negativn\u00edmu vlivu na hladinu cholesterolu v krvi. Aktu\u00e1ln\u011b se na n\u011b ale v\u011bda kouk\u00e1 trochu jinak. Zd\u00e1 se, \u017ee to nejsou samotn\u00e9 SAFA, kter\u00e9 ohro\u017euj\u00ed srde\u010dn\u011b-c\u00e9vn\u00ed zdrav\u00ed. Pravd\u011bpodobn\u011b se sp\u00ed\u0161e jedn\u00e1 o <strong>rizikov\u00e9 potraviny<\/strong>, a to hlavn\u011b <strong>vysoce pr\u016fmyslov\u011b zpracovan\u00e9 produkty<\/strong>, ve kter\u00fdch se spolu se SAFA nach\u00e1z\u00ed i sm\u011bs <strong>soli, transmastn\u00fdch kyselin, konzervant\u016f<\/strong> a dal\u0161\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>Naopak nap\u0159\u00edklad v ml\u00e9\u010dn\u00fdch v\u00fdrobc\u00edch \u010di kvalitn\u00ed ho\u0159k\u00e9 \u010dokol\u00e1d\u011b se nasycen\u00fd tuk nach\u00e1z\u00ed v kombinaci s <strong>miner\u00e1ln\u00edmi l\u00e1tkami, vitaminy<\/strong>, prosp\u011b\u0161n\u00fdmi <strong>ml\u00e9\u010dn\u00fdmi b\u00edlkovinami<\/strong> a dal\u0161\u00edmi <strong>biologicky aktivn\u00edmi l\u00e1tkami.<\/strong> Ve v\u00fdsledku tak m\u016f\u017ee p\u0159eva\u017eovat pozitivn\u00ed vliv potraviny na zdrav\u00ed. Krom\u011b obsahu \u017eivin v jednotliv\u00fdch potravin\u00e1ch je nav\u00edc pot\u0159eba zohlednit nasycen\u00e9 tuky v kontextu<strong> celkov\u00fdch stravovac\u00edch n\u00e1vyk\u016f a \u017eivotn\u00edho stylu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud je v na\u0161em j\u00eddeln\u00ed\u010dku dostatek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny<\/a>, ovoce, <a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">celozrnn\u00fdch v\u00fdrobk\u016f<\/a><\/strong> a dal\u0161\u00edch potravin, kter\u00e9 n\u00e1m dodaj\u00ed <strong>vl\u00e1kninu, vitaminy<\/strong> a jin\u00e9 <strong>bioaktivn\u00ed l\u00e1tky<\/strong>, p\u0159\u00edjem nasycen\u00fdch tuk\u016f z ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f, masa, m\u00e1sla atd. nemus\u00ed b\u00fdt v\u016fbec takov\u00fdm probl\u00e9mem, jak se dote\u010f myslelo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jin\u00fd, pravd\u011bpodobn\u011b negativn\u00ed vliv v\u0161ak bude m\u00edt strava postaven\u00e1 na<strong><em> fast food<\/em>, tvrd\u00fdch sal\u00e1mech <\/strong>a<strong> uzenin\u00e1ch<\/strong> \u010di <strong>sma\u017een\u00fdch pokrmech<\/strong>, v nich\u017e je vysok\u00e9 mno\u017estv\u00ed <strong>nasycen\u00e9ho tuku kombinovan\u00e9 s nadm\u011brn\u00fdm obsahem soli, transmastn\u00fdch kyselin, konzervant\u016f a dal\u0161\u00edch p\u0159idan\u00fdch l\u00e1tek<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Jsou nasycen\u00e9 mastn\u00e9 kyseliny nezdrav\u00e9?\" class=\"wp-image-397516\" style=\"width:843px;height:562px\" title=\"Jsou nasycen\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>Jak je to s kokosov\u00fdm a MCT tukem?<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/mct-olej\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">MCT tuky<\/a> jsou typick\u00e9 obsahem mastn\u00fdch kyselin se <strong>st\u0159edn\u011b dlouh\u00fdm \u0159et\u011bzcem<\/strong>. D\u00edky tomu jsou <strong>metabolizovan\u00e9 rychleji<\/strong> a t\u011blo je vyu\u017e\u00edv\u00e1 jako <strong>okam\u017eit\u00fd zdroj energie<\/strong>. Pr\u00e1v\u011b kokosov\u00fd tuk je \u010dasto prezentov\u00e1n jako skv\u011bl\u00fd zdroj MCT tuku d\u00edky vysok\u00e9mu pod\u00edlu <strong>kyseliny laurov\u00e9<\/strong> (MK se st\u0159edn\u011b dlouh\u00fdm \u0159et\u011bzcem). Ve skute\u010dnosti se v\u0161ak tato mastn\u00e1 kyselina chov\u00e1 jako <strong>nasycen\u00e1 kyselina s dlouh\u00fdm \u0159et\u011bzcem<\/strong>. V\u00fdsledky v\u011bdeck\u00fdch prac\u00ed poukazuj\u00ed na vliv kokosov\u00e9ho tuku na zvy\u0161ov\u00e1n\u00ed hladiny cholesterolu v krvi. Nejl\u00e9pe tedy ud\u011bl\u00e1te, kdy\u017e ho pou\u017eijete na ple\u0165 nebo vlasy a jeho m\u00edsto v kuchyni p\u0159enech\u00e1te jin\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>Kolik nasycen\u00fdch mastn\u00fdch kyselin si m\u016f\u017eeme dovolit?<\/strong><\/h3>\n\n\n\n<p>Doporu\u010den\u00ed o p\u0159\u00edjmu nasycen\u00fdch mastn\u00fdch kyselin \u0159\u00edk\u00e1, \u017ee by <strong>nem\u011bly tvo\u0159it v\u00edce ne\u017e 10 % celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu<\/strong>. V p\u0159\u00edpad\u011b referen\u010dn\u00edho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu pro zdrav\u00e9ho dosp\u011bl\u00e9ho \u010dlov\u011bka (2000 kcal) se jedn\u00e1 o <strong>200 kcal<\/strong>. Tak\u00e9 mno\u017estv\u00ed energie odpov\u00edd\u00e1 <strong>22 g nasycen\u00fdch mastn\u00fdch kyselin<\/strong>. Najdeme je nap\u0159\u00edklad v 43 g m\u00e1sla, 15 vejc\u00edch nebo v 210 g tvrd\u00e9ho s\u00fdra s 30 % tuku. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kter\u00e9 potraviny obsahuj\u00ed nejv\u00edce nasycen\u00fdch mastn\u00fdch kyselin?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tu\u010dn\u00e9 maso, uzeniny (sal\u00e1my, p\u00e1rky, slanina, klob\u00e1sy apod.)<\/li>\n\n\n\n<li>m\u00e1slo, gh\u00ed, s\u00e1dlo<\/li>\n\n\n\n<li>tu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky (s\u00fdry, smetana, smetanov\u00e9 jogurty)<\/li>\n\n\n\n<li>tuky tropick\u00fdch palem &#8211; kokosov\u00fd tuk, palmov\u00fd tuk<\/li>\n\n\n\n<li>jemn\u00e9 pe\u010divo (croissanty apod.), cukrovinky, z\u00e1kusky, smetanov\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=\"29655,110470,110665,111160\" ><\/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_Mononenasycene_mastne_kyseliny\"><\/span><strong>2. Mononenasycen\u00e9 mastn\u00e9 kyseliny<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mononenasycen\u00e9 mastn\u00e9 kyseliny (MUFA)<\/strong>, kter\u00e9 zn\u00e1me pod n\u00e1zvy omega-7 a omega-9, se nach\u00e1z\u00ed zejm\u00e9na v tuc\u00edch <strong>rostlinn\u00e9ho p\u016fvodu<\/strong>. Najdeme je v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rostlinn\u00fdch olej\u00edch<\/strong><\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o\u0159e\u0161\u00edch<\/strong>,&nbsp;<strong>semenech<\/strong><\/a> nebo nap\u0159\u00edklad v <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1du<\/a><\/strong>. Stejn\u011b jako v p\u0159\u00edpad\u011b nasycen\u00fdch mastn\u00fdch kyselin, i mononenasycen\u00e9 MK se v potravinov\u00fdch zdroj\u00edch nach\u00e1z\u00ed <strong>v r\u016fzn\u00fdch pom\u011brech a kombinac\u00edch<\/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 jsou pro n\u00e1s MUFA prosp\u011b\u0161n\u00e9?<\/strong><\/h3>\n\n\n\n<p>Mononenasycen\u00e9 mastn\u00e9 kyseliny pravd\u011bpodobn\u011b pom\u00e1haj\u00ed s dosa\u017een\u00edm optim\u00e1ln\u00edho pom\u011bru <strong>celkov\u00e9ho cholesterolu a HDL <\/strong>(&#8220;dobr\u00e9ho&#8221;)<strong> cholesterolu v krvi<\/strong>. Pokud si udr\u017e\u00edme cholesterol ve zdrav\u00e9m rozmez\u00ed, m\u016f\u017eeme tak sn\u00ed\u017eit riziko rozvoje <strong>ateroskler\u00f3zy<\/strong> (onemocn\u011bn\u00ed c\u00e9vn\u00ed st\u011bny, p\u0159i n\u011bm\u017e se v n\u00ed hromad\u00ed tuky a jin\u00e9 l\u00e1tky a c\u00e9va se postupn\u011b zu\u017euje) a s n\u00ed spojen\u00e9 riziko infarktu nebo c\u00e9vn\u00ed mozkov\u00e9 p\u0159\u00edhody.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V odborn\u00e9 literatu\u0159e se tak\u00e9 mluv\u00ed o jejich pozitivn\u00edm vlivu na <strong>inzulinovou senzitivitu a krevn\u00ed tlak<\/strong>. J\u00eddeln\u00ed\u010dek bohat\u00fd na MUFA tak m\u016f\u017ee b\u00fdt vhodn\u00e1 sou\u010d\u00e1st prevence nap\u0159\u00edklad p\u0159ed tzv. <strong>metabolick\u00fdm syndromem<\/strong>, p\u0159i n\u011bm\u017e se spole\u010dn\u011b objevuj\u00ed probl\u00e9my s krevn\u00edm tlakem, vysok\u00fdm cholesterolem a \u010dlov\u011bk z\u00e1rove\u0148 trp\u00ed obezitou a diabetem mellitus 2.typu. Za\u0159azen\u00ed v\u011bt\u0161\u00edho mno\u017estv\u00ed MUFA do stravy ur\u010dit\u011b ocen\u00ed i lid\u00e9, kte\u0159\u00ed u\u017e tyto probl\u00e9my maj\u00ed, proto\u017ee jim m\u016f\u017ee pomoci zlep\u0161it celkov\u00fd zdravotn\u00ed stav.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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>Jak\u00e9 mno\u017estv\u00ed MUFA by m\u011bl obsahovat n\u00e1\u0161 j\u00eddeln\u00ed\u010dek?<\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">MUFA by m\u011bly tvo\u0159it v\u011bt\u0161inu z na\u0161eho celkov\u00e9ho p\u0159\u00edjmu tuk\u016f. Sv\u011btov\u00e1 zdravotnick\u00e1 organizace doporu\u010duje p\u0159ijmout denn\u011b p\u0159ibli\u017en\u011b <strong>10-15 % celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu<\/strong> ve form\u011b mononenasycen\u00fdch mastn\u00fdch kyselin. P\u0159i referen\u010dn\u00edm p\u0159\u00edjmu 2000 kcal uveden\u00e9 rozmez\u00ed p\u0159edstavuje zhruba 22-33 g MUFA. Takov\u00e9 mno\u017estv\u00ed najdeme zhruba v 35 ml olivov\u00e9ho oleje nebo v cca 100 g ke\u0161u o\u0159ech\u016f. <span class=\"tadv-color\" style=\"color: #ff6600\">[3, 4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kter\u00e9 potraviny obsahuj\u00ed nejv\u00edce mononenasycen\u00fdch mastn\u00fdch kyselin?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rostlinn\u00e9 oleje &#8211; slune\u010dnicov\u00fd, <a href=\"https:\/\/gymbeam.cz\/sprej-na-vareni-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u0159epkov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.cz\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">olivov\u00fd<\/a>, sezamov\u00fd<\/li>\n\n\n\n<li>o\u0159echy &#8211; <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blansirovane-madle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/pekanove-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pekanov\u00e9<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/loupane-pistacie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pist\u00e1cie<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/makadamove-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">makadamov\u00e9<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/liskove-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">l\u00edskov\u00e9<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ara\u0161\u00eddy<\/a><\/li>\n\n\n\n<li>sem\u00ednka &#8211; <a href=\"https:\/\/gymbeam.cz\/bio-dynova-seminka-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">d\u00fd\u0148ov\u00e1<\/a>, slune\u010dnicov\u00e1<\/li>\n\n\n\n<li>avok\u00e1do, <a href=\"https:\/\/gymbeam.cz\/bio-panensky-avokadovy-olej-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">avok\u00e1dov\u00fd olej<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-1124x748.jpg\" alt=\"Jak\u00e9 o\u0159echy obsahuj\u00ed zdrav\u00e9 tuky?\" class=\"wp-image-397431\" style=\"width:843px;height:561px\" title=\"Jak\u00e9 o\u0159echy obsahuj\u00ed 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_Polynenasycene_mastne_kyseliny\"><\/span><strong>3. Polynenasycen\u00e9 mastn\u00e9 kyseliny<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">Na rozd\u00edl od nasycen\u00fdch a mononenasycen\u00fdch MK se mezi polynenasycen\u00fdmi mastn\u00fdmi kyselinami (PUFA) nach\u00e1z\u00ed i takov\u00e9, kter\u00e9 si na\u0161e t\u011blo <strong>nedok\u00e1\u017ee vyrobit samo<\/strong> a mus\u00ed je <strong>p\u0159ij\u00edmat potravou<\/strong> (naz\u00fdvaj\u00ed se <strong>esenci\u00e1ln\u00ed<\/strong>). PUFA rozd\u011blujeme na <strong>omega-3 a omega-6<\/strong> mastn\u00e9 kyseliny, p\u0159i\u010dem\u017e ka\u017ed\u00e1 z t\u011bchto skupin se odli\u0161uje sv\u00fdmi \u00fa\u010dinky.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobr\u00fdm zdrojem polynenasycen\u00fdch mastn\u00fdch kyselin (PUFA) jsou jak <strong>rostlinn\u00e9 potraviny<\/strong> (oleje, o\u0159echy apod.), tak i ty <strong>\u017eivo\u010di\u0161n\u00e9<\/strong> (zejm\u00e9na <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Doporu\u010den\u00fd p\u0159\u00edjem polynenasycen\u00fdch MK je 6-11 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu. P\u0159i p\u0159\u00edjmu 2000 kcal jde o 13-24 g PUFA. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/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; jak\u00e9 jsou jejich benefity a kde je najdeme?<\/strong><\/h3>\n\n\n\n<p>Tato skupina je vyzdvihovan\u00e1 kv\u016fli po\u010detn\u00fdm pozitivn\u00edm \u00fa\u010dink\u016fm na zdrav\u00ed a mnoh\u00e9 z omega-3 mastn\u00fdch kyselin jsou nezbytn\u00e9 pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed organismu. Omega-3 mastn\u00e1 kyselina, kter\u00e1 je pro n\u00e1s esenci\u00e1ln\u00ed, tak\u017ee ji z\u00edsk\u00e1me pouze ze stravy, je <strong>kyselina alfa-linolenov\u00e1 (ALA)<\/strong>. Najdeme ji ve <strong><a href=\"https:\/\/gymbeam.cz\/bio-lnena-semena-hneda-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ln\u011bn\u00fdch sem\u00ednk\u00e1ch<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-lneny-olej-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ln\u011bn\u00e9m oleji<\/a><\/strong>, \u0159epkov\u00e9m oleji, vla\u0161sk\u00fdch o\u0159e\u0161\u00edch a oleji z nich vyroben\u00e9m,<a href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"> <strong>chia sem\u00ednk\u00e1ch<\/strong><\/a>, v oleji z <strong>p\u0161eni\u010dn\u00fdch kl\u00ed\u010dk\u016f<\/strong> \u010di <strong>s\u00f3ji<\/strong> apod. Je prosp\u011b\u0161n\u00e1 nap\u0159\u00edklad d\u00edky jej\u00edmu pozitivn\u00edmu vlivu na hladinu cholesterolu v krvi. <span style=\"color: #ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jej\u00ed d\u016fle\u017eitou rol\u00ed je v\u0161ak i <strong>p\u0159em\u011bna na mastn\u00e9 kyseliny EPA a DHA<\/strong>. Pr\u00e1v\u011b tyto kyseliny s dlouh\u00fdm \u0159et\u011bzcem jsou zn\u00e1m\u00e9 d\u00edky jejich pozitivn\u00edmu efektu na <strong>funkci srdce <\/strong>nebo <strong>mozku<\/strong>. Pod\u00edl\u00ed se na sni\u017eov\u00e1n\u00ed krevn\u00edho tlaku, hladiny triacylglycerol\u016f v krvi, maj\u00ed protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky a sv\u00e9 m\u00edsto maj\u00ed nap\u0159\u00edklad i u onkologick\u00fdch pacient\u016f. P\u0159em\u011bna ALA na EPA a DHA v\u0161ak <strong>nen\u00ed dostate\u010dn\u00e1<\/strong>. Kdy\u017e se zamysl\u00edme, jak \u010dasto se zdroje kyseliny alfa-linolov\u00e9 objevuj\u00ed v na\u0161em j\u00eddeln\u00ed\u010dku, v\u011bt\u0161ina z n\u00e1s zjist\u00ed, \u017ee m\u00e1 <strong>velk\u00e9 rezervy<\/strong>. Nav\u00edc z toho mal\u00e9ho p\u0159ijat\u00e9ho mno\u017estv\u00ed se <strong>jen zlomek p\u0159em\u011bn\u00ed na EPA a DHA<\/strong> (zhruba 5 % se p\u0159em\u011bn\u00ed na EPA a m\u00e9n\u011b ne\u017e 0,5 % na DHA). <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Pokud tedy chceme dos\u00e1hnout <strong>doporu\u010den\u00e9ho p\u0159\u00edjmu<\/strong> kyselin <strong>eikosapentaonov\u00e9<\/strong> a <strong>dokosahexaenov\u00e9<\/strong>, nen\u00ed dobr\u00fd n\u00e1pad spol\u00e9hat se na jejich p\u0159em\u011bnu z kyseliny alfa-linolenov\u00e9. EPA a DHA je proto pot\u0159eba p\u0159ij\u00edmat ze <strong>zdroj\u016f, kter\u00e9 na n\u011b jsou bohat\u00e9.<\/strong> Kyselina alfa-linolenov\u00e1 by m\u011bla tvo\u0159it 0,5 &#8211; 2 % celkov\u00e9ho p\u0159\u00edjmu energie. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 jsou omega 3?\" class=\"wp-image-397446\" style=\"width:843px;height:562px\" title=\"Kde jsou 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>Kter\u00e9 potraviny jsou nejlep\u0161\u00edm zdrojem EPA a DHA?<\/strong><\/h4>\n\n\n\n<p><strong>Hlavn\u00edm zdrojem<\/strong> kyseliny eikosapentaenov\u00e9 a kyseliny dokosahexanov\u00e9 jsou<strong> tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby a <a href=\"https:\/\/gymbeam.cz\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ryb\u00ed tuk<\/a><\/strong>. Jak \u010dasto si dop\u0159ejete nap\u0159\u00edklad <strong>lososa, makrelu \u010di sled\u011b<\/strong>? Podle doporu\u010den\u00ed by se m\u011bly mo\u0159sk\u00e9 ryby objevit v j\u00eddeln\u00ed\u010dku <strong>2x t\u00fddn\u011b<\/strong>. Dobr\u00fdm rostlinn\u00fdm zdrojem EPA a DHA jsou tak\u00e9 <strong>mo\u0159sk\u00e9 \u0159asy<\/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>Jak\u00fd je pr\u016fm\u011brn\u00fd obsah omega-3 v r\u016fzn\u00fdch ryb\u00e1ch?<\/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\">Ryba<\/th><th class=\"has-text-align-center\" data-align=\"center\">obsah omega-3\/ 100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">losos<\/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.cz\/sardinky-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">sardinky v konzerv\u011b<\/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.cz\/tunak-ve-vlastni-stave-gymbeam.html?gclid=Cj0KCQjwhY-aBhCUARIsALNIC05tWwV0br2vl9hXDgeC_Vyf_3ebaexEWw54npqxhF_yFguoBkYAV3AaAhFyEALw_wcB#54646\" target=\"_blank\" rel=\"noopener\">tu\u0148\u00e1k v konzerv\u011b<\/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 class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Kolik EPA a DHA pot\u0159ebujeme?<\/strong><\/h4>\n\n\n\n<p>Dle doporu\u010den\u00ed <strong>Evropsk\u00e9ho \u00fa\u0159adu pro bezpe\u010dnost potravin (EFSA)<\/strong> by m\u011bl zdrav\u00fd dosp\u011bl\u00fd \u010dlov\u011bk denn\u011b p\u0159ijmout <strong>250 mg EPA a DHA<\/strong>. Nap\u0159. ve 100 g lososa p\u0159ijmeme a\u017e sedmin\u00e1sobn\u00e9 mno\u017estv\u00ed t\u00e9to d\u00e1vky. Mno\u017estv\u00ed 250 mg by m\u011blo slou\u017eit jako jedna ze slo\u017eek ochrany p\u0159ed vysokou hladinou cholesterolu, krevn\u00edho tlaku a vzniku dal\u0161\u00edch srde\u010dn\u011b-c\u00e9vn\u00edch probl\u00e9m\u016f. <strong>T\u011bhotn\u00e9 \u017eeny<\/strong> by m\u011bly tuto d\u00e1vku nav\u00fd\u0161it o dal\u0161\u00edch <strong>100 a\u017e 200 mg ve form\u011b DHA.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doporu\u010den\u00ed <strong>FAO (Organizace OSN pro v\u00fd\u017eivu a zem\u011bd\u011blstv\u00ed)<\/strong> uv\u00e1d\u00ed rozmez\u00ed 0,25-2 g EPA a DHA denn\u011b. Horn\u00ed hranice dos\u00e1hneme nap\u0159\u00edklad pomoc\u00ed 117 g konzervovan\u00fdch sardinek. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Dos\u00e1hnout j\u00eddeln\u00ed\u010dku s dostate\u010dn\u00fdm p\u0159\u00edjmem omega-3 mastn\u00fdch kyselin je v\u0161ak pro v\u011bt\u0161inu z n\u00e1s n\u00e1ro\u010dn\u00e9. Pokud n\u011bkdo z r\u016fzn\u00fdch d\u016fvod\u016f vy\u0159azuje ryby, je tento \u00fakol prakticky nemo\u017en\u00fd. Proto nen\u00ed na \u0161kodu zv\u00e1\u017eit dopl\u0148ov\u00e1n\u00ed omega-3 MK ve form\u011b <a href=\"https:\/\/gymbeam.cz\/omega-3-mastne-kyseliny\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>dopl\u0148k\u016f stravy<\/strong><\/a>, v nich\u017e je koncentrovan\u00e9 mno\u017estv\u00ed omega-3 MK z ryb nebo ryb\u00edho tuku. Vegani ocen\u00ed dopl\u0148ky vyroben\u00e9 z <a href=\"https:\/\/gymbeam.cz\/vegan-omega-3-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">mo\u0159sk\u00fdch \u0159as<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o polynenasycen\u00fdch MK, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/omega-3-mastne-kyseliny-konzumujete-jich-dostatek-a-ve-spravnem-pomeru-k-omega-6\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Omega-3 mastn\u00e9 kyseliny: konzumujete jich dostatek a ve spr\u00e1vn\u00e9m pom\u011bru 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; jsou pro n\u00e1s prosp\u011b\u0161n\u00e9 i ony?<\/strong><\/h3>\n\n\n\n<p>O omega-6 mastn\u00fdch kyselin\u00e1ch se \u010dastokr\u00e1t do\u010dtete, \u017ee je pot\u0159ebn\u00e9 sn\u00ed\u017eit jejich p\u0159\u00edjem kv\u016fli mo\u017en\u00fdm \u0161kodliv\u00fdm \u00fa\u010dink\u016fm. Esenci\u00e1ln\u00ed kyselina z \u0159ad omega-6, <strong>kyselina linolov\u00e1<\/strong>, se toti\u017e v t\u011ble m\u011bn\u00ed na <strong>kyselinu arachidonovou<\/strong>, kter\u00e1 se d\u00e1le pod\u00edl\u00ed na tvorb\u011b <strong>proz\u00e1n\u011btliv\u00fdch l\u00e1tek<\/strong>. Ve skute\u010dnosti ale z kyseliny arachidonov\u00e9 vznikaj\u00ed i produkty, kter\u00e9 proti z\u00e1n\u011btu<strong> chr\u00e1n\u00ed<\/strong> a z\u00e1rove\u0148 jsou pot\u0159ebn\u00e9 pro <strong>spr\u00e1vn\u00e9 sr\u00e1\u017een\u00ed krve<\/strong> a podobn\u011b jako omega-3 MK pom\u00e1haj\u00ed zlep\u0161it <strong>kondici srdce<\/strong> <strong>a c\u00e9v<\/strong>. V kone\u010dn\u00e9m d\u016fsledku se tedy jedn\u00e1 o mastn\u00e9 kyseliny s mnoha benefity. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dos\u00e1hnout dostate\u010dn\u00e9ho mno\u017estv\u00ed omega-6 v j\u00eddeln\u00ed\u010dku nen\u00ed takov\u00fd probl\u00e9m jako v p\u0159\u00edpad\u011b omega-3 MK. <strong>Kyselina linolov\u00e1<\/strong> je bohat\u011b zastoupena nap\u0159\u00edklad ve <strong>slune\u010dnicov\u00e9m oleji<\/strong>, kter\u00fd mnoz\u00ed b\u011b\u017en\u011b pou\u017e\u00edvaj\u00ed v kuchyni. Dal\u0161\u00edmi dobr\u00fdmi zdroji jsou nap\u0159\u00edklad <strong>kuku\u0159i\u010dn\u00fd olej, s\u00f3jov\u00fd olej<\/strong>, ale i <strong>sezam, <a href=\"https:\/\/gymbeam.cz\/bio-panensky-sezamovy-olej-olmuhle-solling.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">sezamov\u00fd olej<\/a>, ara\u0161\u00eddy, <a href=\"https:\/\/gymbeam.cz\/bio-dynova-seminka-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">d\u00fd\u0148ov\u00e1 sem\u00ednka<\/a><\/strong> apod. Denn\u011b by m\u011bly omega-6 tvo\u0159it 2,5-9 % celkov\u00e9ho denn\u00edho p\u0159\u00edjmu energie. <span style=\"color: #ff6600\" class=\"tadv-color\">[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=\"Jsou omega-6 zdrav\u00e9?\" class=\"wp-image-397463\" style=\"width:843px;height:562px\" title=\"Jsou 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\u016fle\u017eit\u00fd pom\u011br omega-6 a omega-3 mastn\u00fdch kyselin?<\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Dle n\u011bkter\u00fdch doporu\u010den\u00ed je d\u016fle\u017eit\u00e9 p\u0159ij\u00edmat omega-3 a omega-6 v optim\u00e1ln\u00edm pom\u011bru, aby byly vyv\u00e1\u017eeny jejich pozitivn\u00ed a p\u0159\u00edpadn\u00e9 negativn\u00ed \u00fa\u010dinky. Nap\u0159\u00edklad \u010cesk\u00e1 spole\u010dnost pro v\u00fd\u017eivu doporu\u010duje pom\u011br <strong>5:1 v prosp\u011bch omega-6 MK<\/strong>. P\u0159itom v dne\u0161n\u00ed dob\u011b se tento pom\u011br b\u011b\u017en\u011b pohybuje okolo <strong>20:1<\/strong>. P\u0159\u00edjem omega-6 je tak mnohon\u00e1sobn\u011b vy\u0161\u0161\u00ed. To s sebou m\u016f\u017ee n\u00e9st nap\u0159\u00edklad vy\u0161\u0161\u00ed riziko nadm\u011brn\u00e9 sr\u00e1\u017elivosti krve, z\u00e1n\u011btliv\u00fdch proces\u016f v t\u011ble nebo ateroskler\u00f3zy. <span class=\"tadv-color\" style=\"color: #ff6600\">[8,10]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">B\u011b\u017en\u00fd \u010dlov\u011bk, kter\u00fd se jen chce zdrav\u011b stravovat, se nemus\u00ed sna\u017eit o dosa\u017een\u00ed p\u0159esn\u00e9ho doporu\u010den\u00e9ho pom\u011bru MK. Sta\u010d\u00ed, kdy\u017e se k n\u011bmu p\u0159ibl\u00ed\u017e\u00ed c\u00edlen\u00fdm v\u00fdb\u011brem zdroj\u016f tuk\u016f. M\u016f\u017ee se zam\u011b\u0159it na <strong>zv\u00fd\u0161en\u00ed p\u0159\u00edjmu omega-3 MK<\/strong> a naopak m\u00edrn\u00e9 <strong>omezen\u00ed p\u0159\u00edjmu potravin bohat\u00fdch na omega-6 MK<\/strong>.<\/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>Jak na to?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zam\u011b\u0159te se na vy\u0161\u0161\u00ed p\u0159\u00edjem omega-3 mastn\u00fdch kyselin v tu\u010dn\u00fdch mo\u0159sk\u00fdch <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryb\u00e1ch <\/a>a dop\u0159ejte si je minim\u00e1ln\u011b 2x t\u00fddn\u011b. St\u0159\u00eddejte typy ryb i pokrmy, v nich\u017e si je dop\u0159ejete. M\u016f\u017eete si p\u0159ipravit nap\u0159\u00edklad r\u016fzn\u00e9 ryb\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakova-pomazanka-s-vejci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pomaz\u00e1nky<\/a>, zam\u00edchat si je do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rychly-salat-s-tunakem-kesu-orechy-a-bezkalorickou-omackou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sal\u00e1tu<\/a> nebo si jednodu\u0161e p\u0159ipravit rybu s p\u0159\u00edlohou.<\/li>\n\n\n\n<li>P\u0159idejte do stravy<strong> ln\u011bn\u00e1 sem\u00ednka<\/strong> nebo <strong>ln\u011bn\u00fd olej, vla\u0161sk\u00e9 o\u0159echy<\/strong> nebo nap\u0159\u00edklad <strong>\u0159epkov\u00fd olej<\/strong> jako dobr\u00e9 zdroje kyseliny alfa-linolenov\u00e9.<\/li>\n\n\n\n<li>Zva\u017ete dopl\u0148ov\u00e1n\u00ed omega-3 MK ve form\u011b <strong>dopl\u0148k\u016f stravy<\/strong>.<\/li>\n\n\n\n<li>Omezte zdroje s nejvy\u0161\u0161\u00edm obsahem omega-6 MK, jako je nap\u0159. slune\u010dnicov\u00fd, s\u00f3jov\u00fd \u010di kuku\u0159i\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>Jak zjistit, jak\u00fd pom\u011br omega-3 a omega-6 m\u00e1me v t\u011ble?<\/strong><\/h4>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 mno\u017estv\u00ed omega-3 a omega-6 MK koluje ve va\u0161em organismu a jestli je pot\u0159eba zapracovat na v\u00fdb\u011bru tuk\u016f ve va\u0161em j\u00eddeln\u00ed\u010dku, zaj\u00edmav\u00e9 informace v\u00e1m m\u016f\u017ee poskytnout dom\u00e1c\u00ed <a href=\"https:\/\/gymbeam.cz\/test-omega-3-cerascreen.html\" target=\"_blank\" rel=\"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=\"Jaky_je_pomer_mastnych_kyselin_v_ruznych_tucich\"><\/span><strong>Jak\u00fd je pom\u011br mastn\u00fdch kyselin v r\u016fzn\u00fdch tuc\u00edch?<\/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.cz\/blog\/wp-content\/uploads\/2022\/10\/graf-1124x749.png\" alt=\"\" class=\"wp-image-398020\" style=\"width:843px;height:562px\" title=\"Jak\u00e9 mastn\u00e9 kyseliny obsahuj\u00ed oleje a dal\u0161\u00ed tuky?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/graf-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/graf-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/graf.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">\u00dadaje v tabulce poch\u00e1z\u00ed z americk\u00e9 datab\u00e1ze potravin USDA, kanadsk\u00e9 potravinov\u00e9 datab\u00e1ze (<em>The Canadian Nutrient File<\/em>) a \u010desk\u00e9 datab\u00e1ze slo\u017een\u00ed potravin Nutridatabaze.<\/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\u00e1 mno\u017estv\u00ed jsou pouze <strong>pr\u016fm\u011brn\u00e9<\/strong> hodnoty, jeliko\u017e tuky pou\u017eit\u00e9 v anal\u00fdz\u00e1ch se mohou li\u0161it odr\u016fdou nebo nap\u0159\u00edklad m\u00edrou \u0161lecht\u011bn\u00ed. Nap\u0159\u00edklad v USA se \u010dasto pou\u017e\u00edv\u00e1 slune\u010dnicov\u00fd olej s vy\u0161\u0161\u00edm pod\u00edlem kyseliny olejov\u00e9 (MUFA) a ni\u017e\u0161\u00edm pod\u00edlem omega-6. Laboratorn\u00ed metody z\u00e1rove\u0148 nedok\u00e1\u017eou v\u017edy zaznamenat v\u0161echny l\u00e1tky tukov\u00e9 povahy obsa\u017een\u00e9 v tuku, a proto se kone\u010dn\u00fd v\u00fdsledek nemus\u00ed rovnat hodnot\u011b 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) jsou pova\u017eov\u00e1ny za <strong>nejv\u00edce rizikov\u00e9<\/strong> mastn\u00e9 kyseliny. Jejich p\u0159\u00edjem zvy\u0161uje riziko <strong>srde\u010dn\u011b-c\u00e9vn\u00edch onemocn\u011bn\u00ed<\/strong>. Vznikaj\u00ed bu\u010f p\u0159irozen\u011b v tr\u00e1vic\u00edm traktu p\u0159e\u017ev\u00fdkavc\u016f nebo jsou v\u00fdsledkem <strong>pr\u016fmyslov\u00e9ho zpracov\u00e1n\u00ed tuk\u016f<\/strong>. Pr\u00e1v\u011b ty, kter\u00e9 vznikaj\u00ed <strong>nespr\u00e1vnou technologickou \u00fapravou<\/strong>, konkr\u00e9tn\u011b <strong>\u010d\u00e1ste\u010dn\u00fdm ztu\u017eov\u00e1n\u00edm tuk\u016f<\/strong>, jsou pova\u017eov\u00e1ny za problematick\u00e9. Sv\u011btov\u00e1 zdravotnick\u00e1 organizace uv\u00e1d\u00ed, \u017ee jejich nadm\u011brn\u00fd p\u0159\u00edjem zvy\u0161uje riziko ischemick\u00e9 choroby srde\u010dn\u00ed o 21 % a riziko \u00famrt\u00ed na srde\u010dn\u00ed choroby a\u017e o 28 %. Ve slo\u017een\u00ed potraviny bychom si proto m\u011bli d\u00e1vat pozor na obsah <strong>\u010d\u00e1ste\u010dn\u011b ztu\u017een\u00fdch tuk\u016f<\/strong>, kter\u00e9 TMK obsahuj\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Kter\u00e9 potraviny obsahuj\u00ed \u010d\u00e1ste\u010dn\u011b ztu\u017een\u00e9 tuky?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>levn\u00e9 n\u00e1hrady \u010dokol\u00e1dy, cukrovinky s \u010dokol\u00e1dovou polevou<\/li>\n\n\n\n<li>krekry, su\u0161enky<\/li>\n\n\n\n<li>jemn\u00e9 a trvanliv\u00e9 pe\u010divo s n\u00e1pln\u00ed nebo polevou (croissanty apod.)<\/li>\n\n\n\n<li>su\u0161en\u00e9 s\u00f3jov\u00e9 n\u00e1poje<\/li>\n\n\n\n<li>listov\u00e9 t\u011bsto a v\u00fdrobky z n\u011bj<\/li>\n\n\n\n<li>polotovary, jako nap\u0159. mra\u017een\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>Shrnut\u00ed doporu\u010den\u00e9ho p\u0159\u00edjmu mastn\u00fdch kyselin<\/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\">Celkov\u00e9 mno\u017estv\u00ed tuku<\/th><th class=\"has-text-align-center\" data-align=\"center\">SAFA<\/th><th class=\"has-text-align-center\" data-align=\"center\">MUFA<\/th><th class=\"has-text-align-center\" data-align=\"center\">Celkov\u00e9 mno\u017estv\u00ed PUFA<\/th><th class=\"has-text-align-center\" data-align=\"center\">Omega-3 MK z PUFA&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\">Omega-6 MK z PUFA<\/th><th class=\"has-text-align-center\" data-align=\"center\">Trans MK<\/th><\/tr><\/thead><tbody><tr><td>Denn\u00ed doporu\u010den\u00fd p\u0159\u00edjem (% z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu)<\/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\"><\/td><\/tr><tr><td>Doporu\u010den\u00fd p\u0159\u00edjem p\u0159i energetick\u00e9m p\u0159\u00edjmu 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\"><\/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_jak_doplnit_zdrave_tuky_a_dosahnout_jejich_optimalniho_mnozstvi_v_jidelnicku\"><\/span><strong>Tipy jak doplnit zdrav\u00e9 tuky a dos\u00e1hnout jejich optim\u00e1ln\u00edho mno\u017estv\u00ed v j\u00eddeln\u00ed\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=\"Jak doplnit zdrav\u00e9 tuky do j\u00eddeln\u00ed\u010dku?\" class=\"wp-image-397497\" title=\"Jak doplnit zdrav\u00e9 tuky do j\u00eddeln\u00ed\u010dku?\" 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>Jezte zdrav\u011bji a pest\u0159eji<\/strong>: S dosa\u017een\u00edm <strong>optim\u00e1ln\u00edho pom\u011bru \u017eivin<\/strong> v\u00e1m pomohou nap\u0159\u00edklad pravidla <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>zdrav\u00e9ho tal\u00ed\u0159e<\/strong><\/a>. \u00bd tal\u00ed\u0159e by m\u011bla tvo\u0159it zelenina nebo ovoce, \u00bc komplexn\u00ed sacharidy a \u00bc b\u00edlkoviny. Tuk je v\u017edy obsa\u017een v potravin\u00e1ch \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu.<\/li>\n\n\n\n<li><strong>Sni\u017ete p\u0159\u00edjem t\u011bchto potravin<\/strong>: vysoce <strong>pr\u016fmyslov\u011b zpracovan\u00e9 potraviny<\/strong>, jako jsou r\u016fzn\u00e9 <strong>slan\u00e9 pochutiny<\/strong> (chipsy apod.), jak\u00fdkoliv <strong><em>fast food<\/em><\/strong>, <strong>cukrovinky, z\u00e1kusky, jemn\u00e9 pe\u010divo<\/strong> (croissanty, \u0161i\u0161ky atd.), su\u0161enky, \u010dokol\u00e1dy, <strong>tu\u010dn\u00e9 uzeniny<\/strong> apod.<\/li>\n\n\n\n<li><strong>D\u00e1le omezte<\/strong>: R\u016fzn\u00e9 <strong>polotovary, p\u0159edp\u0159ipraven\u00e9 mra\u017een\u00e9 produkty<\/strong> apod. Sn\u00ed\u017e\u00edte tak nejen mno\u017estv\u00ed \u0161kodliv\u00fdch <strong>transmastn\u00fdch kyselin<\/strong>, ale vyhnete se i nadm\u011brn\u00e9mu p\u0159\u00edjmu tzv. <strong>skryt\u00e9ho tuku<\/strong>. Ten na n\u00e1s \u010d\u00edh\u00e1 na m\u00edstech, kdy bychom ho na prvn\u00ed pohled \u010dastokr\u00e1t ne\u010dekali.<\/li>\n\n\n\n<li><strong>Zvy\u0161te p\u0159\u00edjem mononenasycen\u00fdch a polynenasycen\u00fdch mastn\u00fdch kyselin:<\/strong>\n<ul class=\"wp-block-list\">\n<li>P\u0159i va\u0159en\u00ed a pe\u010den\u00ed pou\u017e\u00edvejte <strong><a href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">rostlinn\u00e9 oleje<\/a><\/strong> (ty, kter\u00e9 jsou na to ur\u010den\u00e9). Olejem si tak\u00e9 m\u016f\u017eete zpest\u0159it <strong>sal\u00e1t<\/strong> nebo p\u0159idat kapku nap\u0159\u00edklad do <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kureci-maso-s-testovinami-spenatem-a-kremovou-omackou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>t\u011bstovin s om\u00e1\u010dkou<\/strong><\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremova-cockova-polevka-s-dynovymi-seminky\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>kr\u00e9mov\u00e9 pol\u00e9vky<\/strong><\/a>.<\/li>\n\n\n\n<li>Jako ozdobu sal\u00e1t\u016f a pol\u00e9vek pou\u017eijte r\u016fzn\u00e1 sem\u00ednka &#8211; sezamov\u00e1, d\u00fd\u0148ov\u00e1 apod.<\/li>\n\n\n\n<li>Sem\u00ednka, o\u0159echy a <a href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>o\u0159echov\u00e1 m\u00e1sla<\/strong><\/a> bohat\u00e9 na PUFA a MUFA dok\u00e1\u017eou zpest\u0159it ka\u017edou sn\u00edda\u0148ovou <a href=\"https:\/\/gymbeam.cz\/kase\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ka\u0161i<\/a>, <a href=\"https:\/\/gymbeam.cz\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">pala\u010dinky<\/a> nebo jogurt s ovocem a granolou.<\/li>\n\n\n\n<li>Pro dostate\u010dn\u00fd p\u0159\u00edjem <strong>EPA a DHA<\/strong> za\u0159a\u010fte <strong>2x t\u00fddn\u011b tu\u010dnou mo\u0159skou rybu.<\/strong> M\u016f\u017eete si klasicky p\u0159ipravit \u010derstvou rybu s p\u0159\u00edlohou, ale po\u010d\u00edt\u00e1 se i ryba v om\u00e1\u010dce na t\u011bstoviny, \u010di nap\u0159\u00edklad jako sou\u010d\u00e1st pomaz\u00e1nky. <span style=\"color: #ff6600\" class=\"tadv-color\">[12]<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<p>5. <strong>Kontrolujte si velikost porce<\/strong>: Abyste p\u0159ede\u0161li nadm\u011brn\u00e9mu p\u0159\u00edjmu tuk\u016f, p\u0159i jeho<strong> p\u0159id\u00e1v\u00e1n\u00ed do pokrmu<\/strong> nap\u0159. ve form\u011b oleje, m\u00e1sla, o\u0159ech\u016f nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/oriskova-masla\/\" class=\"ek-link\">o\u0159echov\u00e9ho m\u00e1sla<\/a> se \u0159i\u010fte svou <strong>rukou<\/strong>. Velikost porce p\u0159idan\u00e9ho tuku by m\u011bla odpov\u00eddat<strong> velikosti va\u0161eho palce<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktere_zdroje_tuku_jsou_nejlepsi_a_ktere_omezit\"><\/span><strong>Kter\u00e9 zdroje tuk\u016f jsou nejlep\u0161\u00ed, a kter\u00e9 omezit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tyto tuky by m\u011bly tvo\u0159it v\u011bt\u0161inu:<\/strong> olivov\u00fd olej, \u0159epkov\u00fd olej, ln\u011bn\u00fd olej, olej z vla\u0161sk\u00fdch o\u0159ech\u016f, vla\u0161sk\u00e9 o\u0159echy, mandle, l\u00edskov\u00e9 a dal\u0161\u00ed typy o\u0159ech\u016f, ln\u011bn\u00e1 sem\u00ednka, tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby<\/li>\n\n\n\n<li><strong>Konzumujte m\u00e9n\u011b \u010dasto<\/strong>: ml\u00e9\u010dn\u00e9 v\u00fdrobky s vy\u0161\u0161\u00edm obsahem tuku, maso, m\u00e1slo, slune\u010dnicov\u00fd olej, slune\u010dnicov\u00e1 sem\u00ednka, ho\u0159kou \u010dokol\u00e1du, s\u00f3jov\u00fd olej, ara\u0161\u00eddy, ara\u0161\u00eddov\u00fd olej, kuku\u0159i\u010dn\u00fd olej<\/li>\n\n\n\n<li><strong>Tyto potraviny omezte na minimum<\/strong>: sal\u00e1my, klob\u00e1sy, p\u00e1rky, slaninu, tu\u010dn\u00e9 maso, potraviny s obsahem \u010d\u00e1ste\u010dn\u011b ztu\u017een\u00e9ho tuku, sma\u017een\u00e9 pokrmy, cukrovinky, jemn\u00e9 pe\u010divo z listov\u00e9ho t\u011bsta, 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\"><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>Tuk je nepostradatelnou sou\u010d\u00e1st\u00ed na\u0161eho j\u00eddeln\u00ed\u010dku, kterou pot\u0159ebujeme pro spr\u00e1vnou funkci na\u0161eho t\u011bla. Abychom v\u0161ak p\u0159ede\u0161li zdravotn\u00edm probl\u00e9m\u016fm, je d\u016fle\u017eit\u00e9 dodr\u017eovat doporu\u010den\u00e9 <strong>mno\u017estv\u00ed<\/strong> p\u0159ijat\u00e9ho tuku za den a vyb\u00edrat tuky na z\u00e1klad\u011b obsahu <strong>mastn\u00fdch kyselin<\/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 t\u0159eba omezovat co nejv\u00edce, zat\u00edmco<strong> nasycen\u00e9 mastn\u00e9 kyseliny<\/strong> sni\u017eujte p\u0159edev\u0161\u00edm omezen\u00edm <strong>vysoce pr\u016fmyslov\u011b zpracovan\u00fdch produkt\u016f<\/strong>. Sv\u00e9 zdrav\u00ed podpo\u0159\u00edte p\u0159id\u00e1n\u00edm <strong>mononenasycen\u00fdch mastn\u00fdch kyselin<\/strong> ve form\u011b r\u016fzn\u00fdch olej\u016f, o\u0159ech\u016f a sem\u00ednek. Zdrav\u00ed prosp\u011b\u0161n\u00e9 a v na\u0161ich j\u00eddeln\u00ed\u010dc\u00edch \u010dasto chyb\u011bj\u00edc\u00ed <strong>polynenasycen\u00e9 mastn\u00e9 kyseliny<\/strong> (p\u0159edev\u0161\u00edm <strong>omega-3 MK<\/strong>) m\u016f\u017eete tak\u00e9 doplnit formou rostlinn\u00fdch olej\u016f nebo ide\u00e1ln\u011b pomoc\u00ed tu\u010dn\u00fdch mo\u0159sk\u00fdch ryb.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezapome\u0148te ale na celkov\u011b <strong>pestr\u00fd a vyv\u00e1\u017een\u00fd<\/strong> j\u00eddeln\u00ed\u010dek. Kdy\u017e dodr\u017eujeme z\u00e1sady zdrav\u00e9ho stravov\u00e1n\u00ed a \u0159\u00edd\u00edme se nap\u0159\u00edklad pravidly zdrav\u00e9ho tal\u00ed\u0159e, mno\u017estv\u00ed a slo\u017een\u00ed tuku v j\u00eddeln\u00ed\u010dku se \u010dastokr\u00e1t zm\u011bn\u00ed k lep\u0161\u00edmu i bez toho, abychom se c\u00edlen\u011b sna\u017eili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159inesl v\u00e1m \u010dl\u00e1nek n\u011bco nov\u00e9ho? Sd\u00edlejte ho se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se o zaj\u00edmav\u00e9 informace.<\/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\tZdrav\u00e9 tuky\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\tOrechy a semienka\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\u00ed v na\u0161\u00ed strav\u011b nezastupiteln\u00e9 m\u00edsto. Aby ale byly pro na\u0161e zdrav\u00ed co nejv\u00edce prosp\u011b\u0161n\u00e9, mus\u00edme vyb\u00edrat ty spr\u00e1vn\u00e9. \u010cl\u00e1nek v\u00e1m odpov\u00ed na ot\u00e1zky o tom, jak\u00e9 benefity maj\u00ed tuky s obsahem nenasycen\u00fdch mastn\u00fdch kyselin, kter\u00e9 tuky p\u0159idat nebo omezit a mnoho dal\u0161\u00edho. <\/p>\n","protected":false},"author":156,"featured_media":397356,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6837,7353,7491,7623],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-397760","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-makroziviny-cs","9":"tag-strava-cs","10":"tag-tuky-cs","11":"tag-zdravi","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: Kter\u00e9 potraviny j\u00edst, a kter\u00fdm se rad\u011bji vyhnout? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kter\u00e9 tuky jsou zdrav\u00e9, a kter\u00e9 n\u00e1m \u0161kod\u00ed? 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