{"id":399122,"date":"2022-10-24T10:00:00","date_gmt":"2022-10-24T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=399122"},"modified":"2024-04-29T14:34:56","modified_gmt":"2024-04-29T12:34:56","slug":"vlaknina-potraviny-vyhody","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/","title":{"rendered":"Vl\u00e1knina: Pre\u010do ju potrebujeme a v ak\u00fdch potravin\u00e1ch sa nach\u00e1dza?\u00a0"},"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\/vlaknina-potraviny-vyhody\/#Co_je_vlaknina\" title=\"\u010co je vl\u00e1knina?&nbsp;\">\u010co je vl\u00e1knina?&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\/vlaknina-potraviny-vyhody\/#Ake_pozname_typy_vlakniny\" title=\"Ak\u00e9 pozn\u00e1me typy vl\u00e1kniny?\">Ak\u00e9 pozn\u00e1me typy vl\u00e1kniny?<\/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\/vlaknina-potraviny-vyhody\/#Ake_ma_vlaknina_ucinky_na_zdravie\" title=\"Ak\u00e9 m\u00e1 vl\u00e1knina \u00fa\u010dinky na zdravie?&nbsp;\">Ak\u00e9 m\u00e1 vl\u00e1knina \u00fa\u010dinky na zdravie?&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\/vlaknina-potraviny-vyhody\/#Ktore_potraviny_obsahuju_vlakninu\" title=\"Ktor\u00e9 potraviny obsahuj\u00fa vl\u00e1kninu?&nbsp;\">Ktor\u00e9 potraviny obsahuj\u00fa vl\u00e1kninu?&nbsp;<\/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\/vlaknina-potraviny-vyhody\/#Kolko_vlakniny_potrebujeme\" title=\"Ko\u013eko vl\u00e1kniny potrebujeme?&nbsp;\">Ko\u013eko vl\u00e1kniny potrebujeme?&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\/vlaknina-potraviny-vyhody\/#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>Ka\u017ed\u00fd u\u017e asi niekedy po\u010dul o tom, \u017ee existuje nie\u010do ako vl\u00e1knina. A ten, kto sa \u010do i len trochu zauj\u00edma o spr\u00e1vne zlo\u017eenie svojho jed\u00e1lni\u010dku vie, \u017ee by sme ju<strong> nemali zanedb\u00e1va\u0165<\/strong>. Ovplyv\u0148uje toti\u017e na\u0161e zdravie na nieko\u013ek\u00fdch frontoch &#8211; p\u00f4sob\u00ed na <strong>tr\u00e1venie <\/strong>alebo<strong> srdcovo &#8211; cievne zdravie <\/strong>a dok\u00e1\u017ee pom\u00f4c\u0165 aj s takou nepr\u00edjemnos\u0165ou, ako s\u00fa <strong>chute na sladk\u00e9<\/strong>. Mnoh\u00ed jej v\u0161ak napriek tomu prij\u00edmame nedostatok a prich\u00e1dzame tak o jej zdravotn\u00e9 benefity. Ako n\u00e1m vl\u00e1knina pom\u00f4\u017ee zlep\u0161i\u0165 zdravie a kde ju h\u013eada\u0165? To sa dozviete v dne\u0161nom \u010dl\u00e1nku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_vlaknina\"><\/span><strong>\u010co je vl\u00e1knina?&nbsp;<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vl\u00e1knina je vo svojej podstate <strong>polysacharid<\/strong>. Sklad\u00e1 sa z mnoh\u00fdch molek\u00fal monosacharidov, ktor\u00e9 tvoria dlh\u00e9 re\u0165azce. Na rozdiel od in\u00fdch polysacharidov (napr. \u0161krobu v obilnin\u00e1ch) ju na\u0161e <strong>tr\u00e1viace enz\u00fdmy nedok\u00e1\u017eu rozlo\u017ei\u0165<\/strong>. Vl\u00e1knina tak prejde tr\u00e1viacim traktom v<strong> takmer<\/strong> <strong>nezmenenej podobe<\/strong>. Ur\u010dite to v\u0161ak z nej nerob\u00ed zbyto\u010dn\u00fa \u017eivinu. Pr\u00e1ve naopak. Cestou tr\u00e1viacim traktom pozit\u00edvne p\u00f4sob\u00ed nielen na jeho funkciu, ale napr\u00edklad aj na hladinu cukru v krvi, imunitu alebo \u010drevn\u00fa mikrobiotu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vl\u00e1kninu by sme v \u017eivo\u010d\u00ed\u0161nych potravin\u00e1ch h\u013eadali zbyto\u010dne. Prirodzene sa nach\u00e1dza iba v potravin\u00e1ch <strong>rastlinn\u00e9ho p\u00f4vodu<\/strong>. Jej zdrojmi s\u00fa napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obilniny<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukoviny<\/strong><\/a>, <strong>zelenina<\/strong>, <strong>ovocie <\/strong>\u010di <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechy a semen\u00e1<\/strong><\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dnes nie je probl\u00e9m prida\u0165 ju do stravy aj inak ako formou spomenut\u00fdch potrav\u00edn. Na trhu toti\u017e existuj\u00fa doplnky v\u00fd\u017eivy, ktor\u00e9 n\u00e1m s pr\u00edjmom vl\u00e1kniny m\u00f4\u017eu pom\u00f4c\u0165. V ponuke n\u00e1jdete napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/jablcna-vlaknina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jabl\u010dn\u00fa vl\u00e1kninu<\/a> alebo komplexn\u00e9 produkty s obsahom viacer\u00fdch zdrojov vl\u00e1kniny, ako <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Daily Fiber<\/a>.&nbsp;<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-1124x750.jpg\" alt=\"V ak\u00fdch potravin\u00e1ch je vl\u00e1knina?\" class=\"wp-image-399156\" style=\"width:843px;height:563px\" title=\"V ak\u00fdch potravin\u00e1ch je vl\u00e1knina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-2048x1367.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=\"Ake_pozname_typy_vlakniny\"><\/span><strong>Ak\u00e9 pozn\u00e1me typy vl\u00e1kniny?<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hoci sa \u010dastokr\u00e1t hovor\u00ed o vl\u00e1knine ako o jednej \u017eivine s bal\u00edkom ur\u010dit\u00fdch zdravotn\u00fdch benefitov, skuto\u010dnos\u0165 je v\u0161ak odli\u0161n\u00e1. Pod t\u00fdmto n\u00e1zvom sa toti\u017e skr\u00fdva ve\u013ek\u00e9 mno\u017estvo jej <strong>r\u00f4znych typov<\/strong>. Tie sa navy\u0161e odli\u0161uj\u00fa svojimi vlastnos\u0165ami a \u00fa\u010dinkami na zdravie. Hovoria v\u00e1m nie\u010do napr\u00edklad n\u00e1zvy <strong>pekt\u00edn, inul\u00edn <\/strong>alebo <strong>celul\u00f3za? <\/strong>Ide o tri z mnoh\u00fdch z\u00e1stupcov z radov vl\u00e1kniny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vl\u00e1kninu na z\u00e1klade jej vlastnost\u00ed rozde\u013eujeme na <strong>dve skupiny &#8211; rozpustn\u00fa a nerozpustn\u00fa. <\/strong>Tieto dve skupiny sa v potravin\u00e1ch nach\u00e1dzaj\u00fa v r\u00f4znych kombin\u00e1ci\u00e1ch a pomeroch. Napr\u00edklad v obilnin\u00e1ch preva\u017euje nerozpustn\u00e1 vl\u00e1knina, zatia\u013e \u010do ovocie obsahuje viac rozpustnej vl\u00e1kniny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je v\u0161ak d\u00f4le\u017eit\u00e9 pripomen\u00fa\u0165, \u017ee rozdelenie na rozpustn\u00fa a nerozpustn\u00fa vl\u00e1kninu nie je stopercentn\u00e9. N\u00e1jdu sa toti\u017e aj v\u00fdnimky, kedy napr\u00edklad rozpustn\u00e1 vl\u00e1knina svojim spr\u00e1van\u00edm v tr\u00e1viacom trakte pripom\u00edna nerozpustn\u00fa vl\u00e1kninu a naopak. <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<p>Pre pochopenie funkcie a \u00fa\u010dinkov vl\u00e1kniny je v\u0161ak toto rozdelenie viac ako dostato\u010dn\u00e9. Ak\u00fd je teda rozdiel medzi rozpustnou a nerozpustnou vl\u00e1kninou?<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/image00038-750x1124.jpeg\" alt=\"Kde n\u00e1jdeme nerozpustn\u00fa vl\u00e1kninu?\" class=\"wp-image-399171\" title=\"Kde n\u00e1jdeme nerozpustn\u00fa vl\u00e1kninu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-scaled.jpeg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. <strong>Nerozpustn\u00e1 vl\u00e1knina<\/strong><\/h3>\n\n\n\n<p>Medzi nerozpustn\u00fa vl\u00e1kninu sa zara\u010fuj\u00fa v\u0161etky typy, ktor\u00e9 funguj\u00fa ako zn\u00e1ma \u201c<strong>kefa na \u010drev\u00e1<\/strong>\u201d. Nedok\u00e1\u017eeme ju str\u00e1vi\u0165 a tr\u00e1viacim traktom tak prech\u00e1dza v celej svojej kr\u00e1se. Cestou na seba<strong> via\u017ee vodu<\/strong>, \u010d\u00edm zv\u00e4\u010d\u0161uje svoj <strong>objem, <\/strong>ale aj <strong>ur\u00fdch\u013euje <\/strong>a <strong>u\u013eah\u010duje chod natr\u00e1ven\u00e9ho obsahu tr\u00e1viacim traktom<\/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<h4 class=\"wp-block-heading\">Ko\u013eko energie m\u00e1 nerozpustn\u00e1 vl\u00e1knina?<strong><\/strong><\/h4>\n\n\n\n<p>Ke\u010f\u017ee si na\u0161e tr\u00e1viace enz\u00fdmy nedok\u00e1\u017eu s vl\u00e1kninou poradi\u0165 a str\u00e1vi\u0165 ju, tr\u00e1viacim traktom prejde prakticky nezmenen\u00e1. Nedod\u00e1va n\u00e1m tak \u017eiadnu energiu a jej energetick\u00e1 hodnota je 0 kcal. Navy\u0161e 1 g nerozpustnej vl\u00e1kniny m\u00f4\u017ee priemerne zabr\u00e1ni\u0165 vstrebaniu \u017eiv\u00edn o energetickej hodnote&nbsp; zhruba 7 kcal. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]&nbsp;<\/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\">Hlavn\u00e9 zdroje nerozpustnej vl\u00e1kniny<strong><\/strong><\/h4>\n\n\n\n<p>Hlavn\u00fdmi zdrojmi nerozpustnej vl\u00e1kniny s\u00fa <strong>obilniny<\/strong>. Je to v\u010faka tomu, \u017ee vl\u00e1knina je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou vrchn\u00fdch vrstiev obiln\u00e9ho zrna. Ve\u013ea nerozpustnej vl\u00e1kniny v\u0161ak n\u00e1jdeme aj v <strong>orechoch, strukovin\u00e1ch<\/strong> alebo <strong>kore\u0148ovej zelenine<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/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\">Typick\u00ed z\u00e1stupcovia nerozpustnej vl\u00e1kniny<strong><\/strong><\/h4>\n\n\n\n<p>Medzi typick\u00fdch z\u00e1stupcov z radov nerozpustnej vl\u00e1kniny patr\u00ed napr\u00edklad <strong>celul\u00f3za<\/strong>, <strong>hemicelul\u00f3za<\/strong>, apod.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Rozpustn\u00e1 vl\u00e1knina<\/strong><\/h3>\n\n\n\n<p>Vl\u00e1knina, ktor\u00e1 je vo vode rozpustn\u00e1, v tr\u00e1viacom trakte <strong>bobtn\u00e1 <\/strong>a z\u00edskava <strong>g\u00e9lov\u00fa konzistenciu<\/strong>. T\u00e1to nabobtnan\u00e1 hmota spoma\u013euje tr\u00e1venie, \u010d\u00edm n\u00e1s <strong>zas\u00fdti <\/strong>na dlh\u0161iu dobu. Ke\u010f nakoniec doraz\u00ed do<strong> hrub\u00e9ho \u010dreva<\/strong>, \u010diasto\u010dne ju za n\u00e1s str\u00e1via a spracuj\u00fa <strong>\u010drevn\u00e9 bakt\u00e9rie<\/strong>. \u201cNak\u0155men\u00e9\u201d \u010drevn\u00e9 bakt\u00e9rie produkuj\u00fa napr\u00edklad mastn\u00e9 kyseliny s kr\u00e1tkym re\u0165azcom (SCFA), ktor\u00e9 <strong>vy\u017eivuj\u00fa na\u0161u \u010drevn\u00fa stenu<\/strong>. Pom\u00e1haj\u00fa tak zabr\u00e1ni\u0165 prechodu mikroorganizmov do krvi alebo zvy\u0161uj\u00fa odolnos\u0165 \u010drevnej steny proti z\u00e1palu. <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<h4 class=\"wp-block-heading\">Ko\u013eko energie m\u00e1 rozpustn\u00e1 vl\u00e1knina?<strong><\/strong><\/h4>\n\n\n\n<p>Ke\u010f\u017ee sa \u010das\u0165 l\u00e1tok produkovan\u00fdch bakt\u00e9riami <strong>vstrebe z hrub\u00e9ho \u010dreva <\/strong>do krvi, tento typ vl\u00e1kniny n\u00e1m dod\u00e1va aj mal\u00e9 mno\u017estvo energie. Energetick\u00e1 hodnota vl\u00e1kniny preto nie je 0 kcal, ale ud\u00e1va sa, \u017ee <strong>1 g vl\u00e1kniny zodpoved\u00e1 asi za 2 kcal (8 kJ)<\/strong>. Ide o priemern\u00fa hodnotu, ke\u010f\u017ee jednotliv\u00e9 druhy vl\u00e1kniny sa m\u00f4\u017eu navz\u00e1jom l\u00ed\u0161i\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]&nbsp;<\/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\">Hlavn\u00e9 zdroje rozpustnej vl\u00e1kniny<strong><\/strong><\/h4>\n\n\n\n<p>Rozpustn\u00e1 vl\u00e1knina je najbohat\u0161ie zast\u00fapen\u00e1 v ovoc\u00ed a zelenine.<\/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\">Typick\u00ed z\u00e1stupcovia rozpustnej vl\u00e1kniny<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>pekt\u00edn <\/strong>&#8211; nach\u00e1dza sa v ovoc\u00ed, jeho dobr\u00fdm zdrojom s\u00fa napr\u00edklad jablk\u00e1<\/li>\n\n\n\n<li><strong>inul\u00edn <\/strong>&#8211; z tejto vl\u00e1kniny sa vyr\u00e1ba ob\u013e\u00faben\u00fd \u010dakankov\u00fd sirup<\/li>\n\n\n\n<li><strong>glukoman\u00e1n <\/strong>&#8211; poch\u00e1dza z kore\u0148a konjaku a zo\u017eenieme ho nielen ako <a href=\"https:\/\/gymbeam.sk\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnok v\u00fd\u017eivy<\/a>, ktor\u00fd pom\u00f4\u017ee zn\u00ed\u017ei\u0165 apet\u00edt, ale aj vo forme bezkalorick\u00fdch <a href=\"https:\/\/gymbeam.sk\/bio-zero-fettuccine-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">konjakov\u00fdch cestov\u00edn<\/a><\/li>\n\n\n\n<li><strong>psyllium&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mali by sme niektor\u00fa z nich uprednostni\u0165?&nbsp;<\/strong><strong><\/strong><\/h3>\n\n\n\n<p>\u00da\u010dinky rozpustnej a nerozpustnej vl\u00e1kniny sa m\u00f4\u017eu zda\u0165 ve\u013emi <strong>protichodn\u00e9<\/strong>. \u010co je teda lep\u0161ie? Spomali\u0165 tr\u00e1venie rozpustnou vl\u00e1kninou a zas\u00fdti\u0165 sa alebo podpori\u0165 vypr\u00e1zd\u0148ovanie pomocou nerozpustnej vl\u00e1kniny? Odpove\u010f znie, \u017ee <strong>pre na\u0161e zdravie <\/strong>a <strong>zdravie tr\u00e1viaceho traktu<\/strong> potrebujeme <strong>oboje<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161\u0165astie potraviny prakticky v\u017edy obsahuj\u00fa <strong>zmes oboch typov vl\u00e1kniny<\/strong>. Preto sta\u010d\u00ed, ke\u010f sa jednoducho zameriame na <strong>pestros\u0165<\/strong>. Ak budeme zdroje <strong>strieda\u0165<\/strong>, \u013eahko si zabezpe\u010d\u00edme <strong>rovnov\u00e1hu <\/strong>v \u00fa\u010dinkoch rozpustnej a nerozpustnej vl\u00e1kniny.&nbsp;<\/p>\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=\" 5380,43885,37864,60667,62785,67696,36412,29956,67684,5968\" ><\/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=\"Ake_ma_vlaknina_ucinky_na_zdravie\"><\/span><strong>Ak\u00e9 m\u00e1 vl\u00e1knina \u00fa\u010dinky na zdravie?&nbsp;<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Podporuje tr\u00e1venie<\/strong><\/h3>\n\n\n\n<p>Vl\u00e1knina je nevyhnutnou s\u00fa\u010das\u0165ou dobr\u00e9ho a spr\u00e1vne funguj\u00faceho tr\u00e1venia. Hlavne jej <strong>nerozpustn\u00e1 zlo\u017eka <\/strong>v\u00fdrazne zv\u00e4\u010d\u0161uje svoj objem v\u010faka schopnosti viaza\u0165 na seba vodu. M\u00e1 tak <strong>najv\u00e4\u010d\u0161\u00ed efekt na peristaltiku tenk\u00e9ho \u010dreva <\/strong>(pohyby \u010dreva) a u\u013eah\u010duje <strong>prechod natr\u00e1ven\u00e9ho obsahu \u010drevom. <\/strong>N\u00e1sledne <strong>zv\u00e4\u010d\u0161en\u00fd objem stolice v hrubom \u010dreve <\/strong>pozit\u00edvne ovplyv\u0148uje <strong>pravidelnos\u0165 vypr\u00e1zd\u0148ovania<\/strong>. Pri prevencii <strong>z\u00e1pchy<\/strong>, pr\u00edpadne ke\u010f z\u00e1pchou trp\u00edte, je tak obsah vl\u00e1kniny v jed\u00e1lni\u010dku jednou z najd\u00f4le\u017eitej\u0161\u00edch zlo\u017eiek, ktor\u00e9 treba ma\u0165 pod kontrolou. <span style=\"color:#ff6600\" class=\"tadv-color\">[3,4]<\/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>2. Funguje ako prebiotikum a vy\u017eivuje na\u0161u \u010drevn\u00fa mikrobiotu<\/strong><\/h3>\n\n\n\n<p>Vl\u00e1knina, konkr\u00e9tne <strong>rozpustn\u00e1<\/strong>, je ve\u013emi cenen\u00e1 kv\u00f4li svojmu pozit\u00edvnemu vplyvu na <strong>\u010drevn\u00fa mikrobiotu<\/strong>. T\u00fa tvor\u00ed r\u00f4znorod\u00e1 skupina mikroorganizmov (bakt\u00e9rie, kvasinky, v\u00edrusy apod.), ktor\u00e9 ob\u00fdvaj\u00fa n\u00e1\u0161 tr\u00e1viaci trakt.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prospe\u0161n\u00e9 \u010drevn\u00e9 bakt\u00e9rie, ktor\u00e9 m\u00f4\u017eeme z\u00edska\u0165 aj z potrav\u00edn (napr\u00edklad zo zakysan\u00fdch mlie\u010dnych v\u00fdrobkov, fermentovanej zeleniny apod.), pozn\u00e1me pod n\u00e1zvom <a href=\"https:\/\/gymbeam.sk\/blog\/probiotika-vyznam-uzitocnych-bakterii-pre-imunitu-a-celkove-zdravie-sportovcov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>probiotik\u00e1<\/strong><\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naopak, vl\u00e1knina hr\u00e1 v hrubom \u010dreve rolu tzv. <strong>prebiotika<\/strong>. Je to l\u00e1tka sacharidovej povahy, ktorou sa <strong>prospe\u0161n\u00e9 \u010drevn\u00e9 bakt\u00e9rie<\/strong> \u017eivia. Je tak d\u00f4le\u017eit\u00e1 pre ich<strong> rast a rozmno\u017eovanie<\/strong>.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00fdm, \u017ee vl\u00e1knina podporuje rast u\u017eito\u010dn\u00fdch a prospe\u0161n\u00fdch mikroorganizmov, men\u00ed k lep\u0161iemu celkov\u00e9 zlo\u017eenie na\u0161ej<strong> \u010drevnej mikrobioty<\/strong>. Nielen\u017ee maj\u00fa \u201cdobr\u00e9\u201d bakt\u00e9rie \u010di kvasinky<strong> lep\u0161ie podmienky na mno\u017eenie<\/strong>, ale vo v\u00e4\u010d\u0161om po\u010dte dok\u00e1\u017eu z\u00e1rove\u0148 lep\u0161ie <strong>\u201cprem\u00f4c\u0165\u201d \u0161kodliv\u00e9 druhy<\/strong>, ktor\u00e9 by mohli zapr\u00ed\u010dini\u0165 zdravotn\u00e9 probl\u00e9my.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-843x1124.jpg\" alt=\"Vl\u00e1knina podporuje tr\u00e1venie\" class=\"wp-image-399201\" title=\"Vl\u00e1knina podporuje tr\u00e1venie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Tr\u00e1viaci trakt je os\u00eddlen\u00fd nieko\u013ek\u00fdmi<strong> desiatkami a\u017e stovkami<\/strong> <strong>trili\u00f3nov mikroorganizmov<\/strong>. Ke\u010f chceme, aby v tejto mase preva\u017eovali tie prospe\u0161n\u00e9, mali by sme ich dostato\u010dne k\u0155mi\u0165. Bakt\u00e9rie sa n\u00e1m n\u00e1sledne odv\u010fa\u010dia napr\u00edklad tvorbou <strong>mastn\u00fdch kysel\u00edn s kr\u00e1tkym re\u0165azcom<\/strong>, zn\u00e1mych pod skratkou<strong> SCFA<\/strong> (napr. kyselina maslov\u00e1 alebo kyselina propi\u00f3nov\u00e1).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto produkty tzv. <strong>ferment\u00e1cie <\/strong>s\u00fa hlavnou v\u00fd\u017eivou pre <strong>bunky hrub\u00e9ho \u010dreva. <\/strong>Udr\u017euj\u00fa tak <strong>zdravie a celistvos\u0165 \u010drevnej steny<\/strong> a ochra\u0148uj\u00fa ju napr\u00edklad pred <strong>z\u00e1palov\u00fdmi procesmi<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Celistv\u00e1 a nepriepustn\u00e1 \u010drevn\u00e1 stena z\u00e1rove\u0148 zabra\u0148uje prechodu mikroorganizmov a cudzorod\u00fdch l\u00e1tok do krvi (stav, kedy k tomu doch\u00e1dza sa naz\u00fdva zv\u00fd\u0161en\u00e1 priepustnos\u0165 \u010driev &#8211; tzv. Leaky Gut Syndrome). SCFA z\u00e1rove\u0148 obmedzuj\u00fa tvorbu \u0161kodliv\u00fdch l\u00e1tok ako amoniak alebo am\u00edny v tr\u00e1viacom trakte.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00da\u010dinky SCFA v\u0161ak nekon\u010dia na hranici tr\u00e1viacej trubice. Zd\u00e1 sa, \u017ee maj\u00fa vplyv aj na zn\u00ed\u017eenie <strong>apet\u00edtu<\/strong>, m\u00f4\u017eu pozit\u00edvne ovplyvni\u0165 <strong>imunitn\u00e9 funkcie<\/strong> a maj\u00fa tie\u017e <strong>protiz\u00e1palov\u00e9 \u00fa\u010dinky<\/strong>. Spr\u00e1vne zlo\u017eenie <strong>\u010drevnej mikrobioty<\/strong> tak ovplyv\u0148uje na\u0161e zdravie na viacer\u00fdch \u00farovniach. <span style=\"color:#ff6600\" class=\"tadv-color\">[1,4,5,6]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Podie\u013ea sa na prevencii n\u00e1dorov\u00fdch ochoren\u00ed tr\u00e1viaceho syst\u00e9mu<\/strong><\/h3>\n\n\n\n<p>Vl\u00e1knina je d\u00e1van\u00e1 do s\u00favislosti najm\u00e4 so sn\u00ed\u017een\u00fdm rizikom vzniku <strong>karcin\u00f3mu hrub\u00e9ho \u010dreva.<\/strong> Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia uv\u00e1dza, \u017ee kolorekt\u00e1lny karcin\u00f3m (rakovina hrub\u00e9ho \u010dreva) je <strong>tretie naj\u010dastej\u0161ie n\u00e1dorov\u00e9 ochorenie na svete<\/strong> a <strong>druh\u00e1 naj\u010dastej\u0161ia pr\u00ed\u010dina \u00famrtia spomedzi n\u00e1dorov\u00fdch ochoren\u00ed<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00f4le\u017eit\u00fa rolu hr\u00e1 pravdepodobne spom\u00ednan\u00fd <strong>prebiotick\u00fd efekt<\/strong> vl\u00e1kniny. <strong>Mastn\u00e9 kyseliny <\/strong>produkovan\u00e9 \u010drevn\u00fdmi bakt\u00e9riami s\u00fa<strong> zdrojom energie<\/strong> pre bunky hrub\u00e9ho \u010dreva a podporuj\u00fa tak <strong>zdravie \u010drevnej steny<\/strong>. <strong>Zr\u00fdchlen\u00fd prechod natr\u00e1ven\u00e9ho obsahu<\/strong> \u010drevom v\u010faka vl\u00e1knine z\u00e1rove\u0148 zni\u017euje \u010das p\u00f4sobenia mo\u017en\u00fdch <strong>\u0161kodliv\u00fdch l\u00e1tok <\/strong>na \u010drevn\u00fa sliznicu. Vl\u00e1knina na seba navy\u0161e dok\u00e1\u017ee naviaza\u0165 <strong>karcinog\u00e9nne l\u00e1tky <\/strong>(l\u00e1tky, ktor\u00e9 sa podie\u013eaj\u00fa na vzniku rakoviny). <span style=\"color:#ff6600\" class=\"tadv-color\">[3,4]<\/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\">4. <strong>Ovplyv\u0148uje hladinu cukru v krvi<\/strong><\/h3>\n\n\n\n<p>Vl\u00e1knina <strong>zni\u017euje glykemick\u00fd index<\/strong> potrav\u00edn a pokrmov. To znamen\u00e1, \u017ee <strong>spoma\u013euje vstreb\u00e1vanie gluk\u00f3zy <\/strong>z tr\u00e1viaceho traktu do krvi (z\u00e1rove\u0148 vyvol\u00e1va vylu\u010dovanie<strong> men\u0161ieho mno\u017estva inzul\u00ednu)<\/strong>. V\u010faka tomu tak doch\u00e1dza k<strong> miernej\u0161iemu n\u00e1rastu cukru v krvi <\/strong>(glyk\u00e9mie) po jedle. Tento efekt m\u00e1 najm\u00e4 rozpustn\u00e1 vl\u00e1knina.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdkyvy v glyk\u00e9mii by mali ma\u0165 pod kontrolou najm\u00e4 \u013eudia s ochoren\u00edm diabetes mellitus (cukrovka), aby predi\u0161li po\u0161kodeniu ciev vplyvom vysok\u00fdch hlad\u00edn krvn\u00e9ho cukru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stabilnej\u0161ie glyk\u00e9mie v\u0161ak ocenia aj <strong>zdrav\u00ed \u013eudia<\/strong>. Nadmern\u00fd n\u00e1rast hladiny cukru v krvi po jedle toti\u017e vedie k jej <strong>prudk\u00e9mu zn\u00ed\u017eeniu<\/strong>. V tomto momente telo potrebuje r\u00fdchly zdroj energie a \u010dastokr\u00e1t si ho \u201cp\u00fdta\u201d zv\u00fd\u0161enou<strong> chu\u0165ou na nie\u010do sladk\u00e9<\/strong>. Strava bohat\u00e1 na vl\u00e1kninu v\u0161ak v\u00fdkyvy v glyk\u00e9mi\u00e1ch obmedz\u00ed a tak m\u00f4\u017ee pom\u00f4c\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zn\u00ed\u017ei\u0165 chute na sladk\u00e9<\/strong><\/a><strong> a dokonca aj schudn\u00fa\u0165.<\/strong>&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[2,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K dlhodobo stabilnej\u0161\u00edm hladin\u00e1m glyk\u00e9mie v priebehu d\u0148a sta\u010d\u00ed, ke\u010f budeme dba\u0165 na komplexn\u00e9 a vyv\u00e1\u017een\u00e9 zlo\u017eenie jed\u00e1l. Ako si tak\u00e9 jedo posklada\u0165 v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre optim\u00e1lne hladiny cukru v krvi je tie\u017e ve\u013emi d\u00f4le\u017eit\u00e1 pravideln\u00e1 pohybov\u00e1 aktivita. Ak\u00fd konkr\u00e9tny vplyv m\u00e1 pohyb sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/preco-sportovat-a-cvicit-silnejsia-imunita-srdce-a-dalsich-8-dovodov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pre\u010do \u0161portova\u0165 a cvi\u010di\u0165? Silnej\u0161ia imunita, srdce a \u010fal\u0161\u00edch 8 d\u00f4vodov.<\/strong><\/a><strong>&nbsp;<\/strong><\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-1124x750.jpg\" alt=\"Ak\u00fd je vplyv vl\u00e1kniny na cukor v krvi?\" class=\"wp-image-399219\" style=\"width:843px;height:563px\" title=\"Ak\u00fd je vplyv vl\u00e1kniny na cukor v krvi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. <strong>Vl\u00e1knina m\u00e1 vplyv aj na zdravie srdca a ciev<\/strong><\/h3>\n\n\n\n<p>Na efekte na srdcovo-cievne zdravie sa podie\u013ea najm\u00e4 rozpustn\u00e1 zlo\u017eka vl\u00e1kniny. V\u010faka svojej g\u00e9lovej konzistencii na seba v \u010dreve via\u017ee<strong> \u017el\u010dov\u00e9 kyseliny<\/strong>, ktor\u00e9 maj\u00fa v sebe zabudovan\u00fd <strong>cholesterol<\/strong>. Tieto \u017el\u010dov\u00e9 kyseliny a cholesterol sa spolu s vl\u00e1kninou <strong>vyl\u00fa\u010dia<\/strong> von z tela. Organizmus je tak pri potrebe cholesterolu (napr\u00edklad na tvorbu bunkov\u00fdch membr\u00e1n) n\u00faten\u00fd siahnu\u0165<strong> hlb\u0161ie do svojich cholesterolov\u00fdch z\u00e1sob<\/strong>, \u010d\u00edm udr\u017euje jeho hladiny v zdravom rozmedz\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optim\u00e1lne hladiny cholesterolu s\u00fa spojen\u00e9 s ni\u017e\u0161\u00edm rizikom vzniku ateroskler\u00f3zy (inak naz\u00fdvan\u00e1 aj k\u00f4rnatenie alebo upch\u00e1vanie ciev), ktor\u00e1 je podkladom pre vznik <strong>infarktu myokardu <\/strong>\u010di <strong>cievnej mozgovej pr\u00edhody<\/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>6. Pom\u00e1ha regulova\u0165 pr\u00edjem energie z potravy a schudn\u00fa\u0165<\/strong><\/h3>\n\n\n\n<p>Je zn\u00e1me, \u017ee vl\u00e1knina je vyzdvihovan\u00e1 pri ka\u017edej reduk\u010dnej di\u00e9te. Jej \u00fa\u010dinky sa skr\u00fdvaj\u00fa hlavne za <strong>schopnos\u0165ou n\u00e1s kvalitnej\u0161ie zas\u00fdti\u0165<\/strong>. Nabobtnan\u00e1 vl\u00e1knina viac <strong>zapln\u00ed \u017eal\u00fadok<\/strong> a <strong>spomal\u00ed jeho vypr\u00e1zd\u0148ovanie<\/strong>. V\u00fdsledkom je <strong>neskor\u0161\u00ed n\u00e1stup pocitu hladu<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dlh\u0161ia s\u00fdtos\u0165 zabezpe\u010d\u00ed, \u017ee n\u00e1sledne zo stravy prijmeme <strong>men\u0161ie mno\u017estvo energie<\/strong>. Ke\u010f je napr\u00edklad s\u00fa\u010das\u0165ou na\u0161ich ra\u0148ajok zeleninov\u00e1 pr\u00edloha, m\u00f4\u017ee n\u00e1s pokojne uspokoji\u0165 len jeden krajec chleba so \u0161unkou a syrom. Bez zeleniny by sme v\u0161ak mo\u017eno na zas\u00fdtenie potrebovali dva krajce chleba. V druhom pr\u00edpade by tak bol pr\u00edjem energie z ra\u0148ajok podstatne vy\u0161\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vl\u00e1knina je tak ide\u00e1lnym pomocn\u00edkom pri <strong>chudnut\u00ed<\/strong>. Jed\u00e1lni\u010dek bohat\u00fd na vl\u00e1kninu z\u00e1rove\u0148 t\u00fdmto sp\u00f4sobom m\u00f4\u017ee pom\u00f4c\u0165 <strong>predch\u00e1dza\u0165 zvy\u0161ovaniu hmotnosti<\/strong> a sl\u00fa\u017ei\u0165 ako prevencia pr\u00edpadnej <strong>obezity <\/strong>a s \u0148ou spojen\u00fdch<strong> zdravotn\u00fdch probl\u00e9mov<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobnej\u0161ie o tipoch, ktor\u00e9 v\u00e1m pom\u00f4\u017eu schudn\u00fa\u0165, sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: Budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\u017eit\u00e9.<\/strong>&nbsp;<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-1124x749.jpg\" alt=\"Vl\u00e1knina a chudnutie\" class=\"wp-image-399234\" style=\"width:843px;height:562px\" title=\"Vl\u00e1knina a chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-2048x1365.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=\"Ktore_potraviny_obsahuju_vlakninu\"><\/span><strong>Ktor\u00e9 potraviny obsahuj\u00fa vl\u00e1kninu?&nbsp;<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoho \u013eud\u00ed pova\u017euje za najlep\u0161ie zdroje vl\u00e1kniny zeleninu a ovocie. Pritom t\u00e1to skupina potrav\u00edn patr\u00ed a\u017e na tretie miesto v rebr\u00ed\u010dku vl\u00e1kninov\u00fdch premiantov.&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\">1. <strong>Strukoviny<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prv\u00fdm miestom v obsahu vl\u00e1kniny sa p\u00fd\u0161ia <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukoviny<\/strong><\/a>. V surovom stave m\u00f4\u017eu obsahova\u0165 a\u017e okolo 20 g vl\u00e1kniny na 100 g.&nbsp;<\/li>\n\n\n\n<li>Jed\u00e1lni\u010dku mnoh\u00fdch z n\u00e1s v\u0161ak strukoviny <strong>ch\u00fdbaj\u00fa<\/strong>, preto je v\u00fdhodn\u00e9 zaradi\u0165 ich napr\u00edklad vo forme r\u00f4znych <strong>polievok<\/strong>, <strong>pomaz\u00e1nok <\/strong>alebo ich jednoducho prida\u0165 do <strong>\u0161al\u00e1tu<\/strong>. Dobrou alternat\u00edvou s\u00fa aj <a href=\"https:\/\/gymbeam.sk\/bio-sosovicove-cestoviny-vretena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukovinov\u00e9 cestoviny<\/strong><\/a>.&nbsp;<\/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\">Ko\u013eko vl\u00e1kniny priemerne obsahuj\u00fa niektor\u00e9 druhy strukov\u00edn?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina (v surovom stave)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>hrach<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u010derven\u00e1 fazu\u013ea<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>c\u00edcer<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u010derven\u00e1 \u0161o\u0161ovica<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>hned\u00e1 \u0161o\u0161ovica<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">obsah vl\u00e1kniny \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\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_0338-1124x749.jpg\" alt=\"Vl\u00e1knina v strukovin\u00e1ch\" class=\"wp-image-399249\" style=\"width:843px;height:562px\" title=\"Vl\u00e1knina v strukovin\u00e1ch\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Celozrnn\u00e9 obilniny<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na druhej prie\u010dke v obsahu vl\u00e1kniny stoja <strong>celozrnn\u00e9 obilniny.<\/strong><\/li>\n\n\n\n<li>Zdrojom vl\u00e1kniny s\u00fa <strong>obilniny <\/strong>vo svojej <strong>p\u00f4vodnej podobe<\/strong>, ako je napr\u00edklad ra\u017e, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea <\/a>natural, p\u0161eno, ja\u010dme\u0148 apod. Vl\u00e1kninu \u010falej n\u00e1jdeme vo v\u00fdrobkoch z t\u00fdchto obiln\u00edn, ako je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chlieb-a-pecivo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pe\u010divo<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cestoviny<\/strong><\/a>,&nbsp; vlo\u010dky (napr. ra\u017en\u00e9 alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovsen\u00e9 vlo\u010dky<\/strong><\/a><strong>), <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ka\u0161e<\/strong><\/a> apod.&nbsp;<\/li>\n\n\n\n<li>Aby v\u0161ak v\u00fdrobok obsahoval vl\u00e1kninu, mus\u00ed by\u0165 <strong>celozrnn\u00fd<\/strong>. Celozrnn\u00e9 produkty obsahuj\u00fa cel\u00e9 obiln\u00e9 zrno, vr\u00e1tane <strong>otr\u00fab <\/strong>bohat\u00fdch na vl\u00e1kninu Produkty z bielej m\u00faky s\u00fa v\u0161ak t\u00fdchto \u010dast\u00ed zbaven\u00e9.&nbsp;<\/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\">Ko\u013eko vl\u00e1kniny priemerne obsahuj\u00fa niektor\u00e9 druhy obiln\u00edn?<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina (v surovom stave)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>ja\u010dme\u0148<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>ovos<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>ra\u017e<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>p\u0161eno<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>ry\u017ea natural<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">obsah vl\u00e1kniny \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\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\/13-169-1124x749.jpg\" alt=\"Vl\u00e1knina v obilnin\u00e1ch\" class=\"wp-image-399267\" style=\"width:843px;height:562px\" title=\"Vl\u00e1knina v obilnin\u00e1ch\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Zelenina a ovocie<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na tre\u0165om mieste v mno\u017estve vl\u00e1kniny je spom\u00ednan\u00e1 <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina <\/a><\/strong>a <strong>ovocie<\/strong>. Mno\u017estvo vl\u00e1kniny sa pohybuje zhruba od 1 g do 7 g vl\u00e1kniny.&nbsp;<\/li>\n\n\n\n<li>Medzi druhy s najvy\u0161\u0161\u00edm obsahom vl\u00e1kniny z radov zeleniny patr\u00ed hr\u00e1\u0161ok, zelen\u00e9 fazu\u013eky a kapustovit\u00e1 zelenina. Z ovocia ved\u00fa bobu\u013eovit\u00e9 druhy, ako napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Maliny\/\" class=\"ek-link\">maliny<\/a>, r\u00edbezle \u010di \u010dernice.<\/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\">Ko\u013eko vl\u00e1kniny priemerne obsahuj\u00fa niektor\u00e9 druhy zeleniny?<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina (v surovom stave)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>hr\u00e1\u0161ok<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>mrkva<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>fazu\u013eov\u00e9 lusky<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>brokolica<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>hl\u00e1vkov\u00e1 kapusta<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">obsah vl\u00e1kniny \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ko\u013eko vl\u00e1kniny priemerne obsahuj\u00fa niektor\u00e9 druhy ovocia?<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina (v surovom stave)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>maliny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>hru\u0161ka<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>kiwi<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u010du\u010doriedky<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>marhule<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">obsah vl\u00e1kniny \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\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-1090509610-1124x749.jpg\" alt=\"Vl\u00e1knina v ovoc\u00ed a zelenine\" class=\"wp-image-399325\" style=\"width:843px;height:562px\" title=\"Vl\u00e1knina v ovoc\u00ed a zelenine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Orechy a semen\u00e1<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bohat\u00fdm zdrojom vl\u00e1kniny s\u00fa aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechy <\/strong>a <strong>semen\u00e1<\/strong><\/a>. Na 100g m\u00f4\u017eu obsahova\u0165 pribli\u017ene 2 a\u017e 34 g vl\u00e1kniny v pr\u00edpade <a href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia semienok<\/a>.&nbsp;<\/li>\n\n\n\n<li>Obsah vl\u00e1kniny m\u00f4\u017ee dosahova\u0165 skuto\u010dne vysok\u00fdch hodn\u00f4t. Ich <strong>denn\u00e1 porcia<\/strong> by v\u0161ak mala by\u0165 <strong>ni\u017e\u0161ia <\/strong>ako u predch\u00e1dzaj\u00facich spomenut\u00fdch potrav\u00edn.&nbsp;<\/li>\n\n\n\n<li>Orechy a semen\u00e1 s\u00fa toti\u017e ve\u013emi bohat\u00fdm zdrojom <strong>tuku <\/strong>a <strong>energie<\/strong>. 100 g mandl\u00ed m\u00e1 a\u017e 50 g tuku a 580 kcal (2420 kJ). Obsahom energie sa uveden\u00e9 mno\u017estvo vyrovn\u00e1 napr\u00edklad v\u00e4\u010d\u0161ej porcii obeda zlo\u017eenej zo 150 g masa a 200&nbsp; g ry\u017ee.&nbsp;<\/li>\n\n\n\n<li>Denne si doprajte ide\u00e1lne jednu <strong>mal\u00fa hrs\u0165 <\/strong>orechov a semien, \u010do odpoved\u00e1 pribli\u017ene mno\u017estvu <strong>30 g<\/strong>. Ke\u010f si d\u00e1te napr\u00edklad 30 g <a href=\"https:\/\/gymbeam.sk\/pistacie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pist\u00e1ci\u00ed<\/a>, prijmete zhruba 3,3 g vl\u00e1kniny (pribli\u017ene 13 % denn\u00e9ho odpor\u00fa\u010dan\u00e9ho pr\u00edjmu).<\/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\">Ko\u013eko vl\u00e1kniny obsahuj\u00fa priemerne niektor\u00e9 druhy semien a orechov?<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina (v surovom stave)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>chia semen\u00e1<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u013eanov\u00e9 semen\u00e1<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>mandle<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>pist\u00e1cie<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>lieskov\u00e9 orechy<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>vla\u0161sk\u00e9 orechy<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">obsah vl\u00e1kniny\/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\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\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg\" alt=\"Vl\u00e1knina v orechoch a semienkach\" class=\"wp-image-399288\" style=\"width:843px;height:562px\" title=\"Vl\u00e1knina v orechoch a semienkach\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_vlakniny_potrebujeme\"><\/span><strong>Ko\u013eko vl\u00e1kniny potrebujeme?&nbsp;<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u013ea z n\u00e1s m\u00e1 vl\u00e1kniny v jed\u00e1lni\u010dku <strong>nedostatok<\/strong>. Vedci v roku 2017 zistili, \u017ee pr\u00edjem dospel\u00fdch Eur\u00f3panov sa pohybuje medzi 14 &#8211; 25 g. Pod\u013ea Eur\u00f3pskeho \u00faradu pre bezpe\u010dnos\u0165 potrav\u00edn (EFSA) je odpor\u00fa\u010dan\u00e9 mno\u017estvo pre dospel\u00e9ho \u010dloveka pr\u00e1ve horn\u00fdch<strong> 25 g vl\u00e1kniny<\/strong>.&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\u010dania pre obyvate\u013estvo USA (<em>Dietary Guidelines for Americans<\/em>) hovoria o <strong>28 a\u017e 34 gramoch <\/strong>v z\u00e1vislosti od veku a pohlavia. Tieto odpor\u00fa\u010dania sa naprie\u010d krajinami l\u00ed\u0161ia, ale v\u0161etky sa pohybuj\u00fa pribli\u017ene medzi hodnotami 25 &#8211; 35 g vl\u00e1kniny na de\u0148.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\"> [4,7,8,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spom\u00ednan\u00fdch 25 g vl\u00e1kniny prijmete pribli\u017ene vo forme <strong>50 g <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00fdch vlo\u010diek<\/a><\/strong> (t\u00e1to porcia m\u00e1 zhruba 7 g vl\u00e1kniny), <strong>jedn\u00e9ho v\u00e4\u010d\u0161ieho <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/jablka\/\" class=\"ek-link\"><strong>jablka<\/strong> <\/a>(cca 3 g vl\u00e1kniny),<strong> 70 g celozrnn\u00fdch cestov\u00edn<\/strong> (v surovom stave, cca 6 g vl\u00e1kniny), <strong>100 g mrkvy<\/strong> (cca 3 g vl\u00e1kniny) a <strong>100 g ra\u017en\u00e9ho chleba<\/strong> (cca 6 g vl\u00e1kniny). <span class=\"tadv-color\" style=\"color:#ff6600\">[12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-749x1124.jpg\" alt=\"Ako jes\u0165 viac vl\u00e1kniny?\" class=\"wp-image-399303\" title=\"Ako jes\u0165 viac vl\u00e1kniny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-scaled.jpg 1707w\" 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<h3 class=\"wp-block-heading\"><strong>Ako jes\u0165 viac vl\u00e1kniny a splni\u0165 jej odpor\u00fa\u010dan\u00fd pr\u00edjem?<\/strong><strong><\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Vyberajte celozrnn\u00e9 potraviny<\/strong> &#8211; celozrnn\u00e9 pe\u010divo, celozrnn\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny <\/a>apod.<\/li>\n\n\n\n<li>Okrem p\u0161enice dajte \u0161ancu aj in\u00fdm obilnin\u00e1m, napr\u00edklad <strong>ja\u010dme\u0148u<\/strong>, <strong>ovsu <\/strong>alebo <strong>ra\u017ei<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>Vysk\u00fa\u0161ajte pseudoobiloviny <\/strong>&#8211; poh\u00e1nku, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/quinoa-cierna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinou<\/a> alebo amarant.&nbsp;<\/li>\n\n\n\n<li>Pri pe\u010den\u00ed nahra\u010fte bielu m\u00faku p\u0161eni\u010dnou celozrnnou, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-razna-muka-celozrnna-hladka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ra\u017enou<\/a>, poh\u00e1nkovou, apod.<\/li>\n\n\n\n<li>Denne skonzumujte <strong>munim\u00e1lne 400 g zeleniny a ovocia<\/strong>. Podiel zeleniny by mal by\u0165 vy\u0161\u0161\u00ed ako podiel ovocia.&nbsp;<\/li>\n\n\n\n<li><strong>Ovocie a zelenine ne\u0161\u00fapte.<\/strong> Najviac vl\u00e1kniny napr\u00edklad v jablk\u00e1ch, hru\u0161k\u00e1ch alebo uhork\u00e1ch sa nach\u00e1dza pr\u00e1ve v ich \u0161upke.<\/li>\n\n\n\n<li><strong>Minim\u00e1lne dvakr\u00e1t t\u00fd\u017edenne<\/strong> zara\u010fte do jed\u00e1lni\u010dku <strong>strukoviny<\/strong>. M\u00f4\u017eu by\u0165 s\u00fa\u010das\u0165ou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kremova-sosovicova-polievka-s-tekvicovymi-semienkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">polievky<\/a>, n\u00e1tierky alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-caesar-salat-s-chrumkavym-cicerom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161al\u00e1tu<\/a>.<\/li>\n\n\n\n<li>Doprajte si pravideln\u00fa d\u00e1vku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechov alebo semien<\/a>. Orechy m\u00f4\u017eete nahradi\u0165 aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechov\u00fdmi maslami<\/a>.&nbsp;<\/li>\n\n\n\n<li>Pr\u00edjem vl\u00e1kniny m\u00f4\u017eete zv\u00fd\u0161i\u0165 aj pridan\u00edm samostatnej vl\u00e1kniny, a to napr\u00edklad formou <a href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\"psyllia (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllia<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/jablcna-vlaknina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jabl\u010dnej vl\u00e1kniny<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glukoman\u00e1nu<\/a> alebo napr\u00edklad komplexn\u00e9ho doplnku <a href=\"https:\/\/gymbeam.sk\/daily-fiber-gymbeam.html\" target=\"_blank\" aria-label=\"Daily Fiber (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Daily Fiber<\/a>.&nbsp;<\/li>\n\n\n\n<li>Sledujte mno\u017estvo vl\u00e1kniny na <strong>etiket\u00e1ch <\/strong>potrav\u00edn. Pod\u013ea legislat\u00edvy je za <strong>zdroj vl\u00e1kniny <\/strong>pova\u017eovan\u00e1 potravina, ktor\u00e1 m\u00e1 minim\u00e1lne <strong>3 g vl\u00e1kniny na 100 g<\/strong>. Ak m\u00e1 potravina <strong>6 g vl\u00e1kniny a viac<\/strong>, m\u00f4\u017eeme o nej poveda\u0165, \u017ee m\u00e1 <strong>vysok\u00fd obsah vl\u00e1kniny<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[13, 14]<\/span><\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mo\u017en\u00e9 ne\u017eiad\u00face \u00fa\u010dinky pri nadmernom pr\u00edjme vl\u00e1kniny<\/strong><strong><\/strong><\/h3>\n\n\n\n<p>Fr\u00e1za \u201cv\u0161etk\u00e9ho ve\u013ea \u0161kod\u00ed\u201d plat\u00ed aj pre vl\u00e1kninu. Odpor\u00fa\u010dan\u00fdch 25 &#8211; 30 g m\u00e1 nepopierate\u013en\u00e9 zdravotn\u00e9 benefity, ale ak to s jej mno\u017estvom pre\u017eenieme, m\u00f4\u017ee n\u00e1m naopak sp\u00f4sobi\u0165 probl\u00e9my. Za nadmern\u00e9 mno\u017estvo sa pova\u017euje denn\u00fd pr\u00edjem <strong>50 &#8211; 60 g vl\u00e1kniny<\/strong>. \u0164a\u017ekosti m\u00f4\u017eu nasta\u0165 najm\u00e4 vtedy, ke\u010f takto vysok\u00fd pr\u00edjem dosahujeme dlhodobo.&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>Nadmern\u00e9 mno\u017estvo vl\u00e1kniny m\u00f4\u017ee sp\u00f4sobova\u0165 <strong>plynatos\u0165 <\/strong>a <strong>bolesti brucha<\/strong>. K tomu m\u00f4\u017ee d\u00f4js\u0165 aj v pr\u00edpade, \u017ee zv\u00fd\u0161ime pr\u00edjem vl\u00e1kniny pr\u00edli\u0161 r\u00fdchlo.&nbsp;<\/li>\n\n\n\n<li>U niekoho sa m\u00f4\u017ee vysok\u00fd pr\u00edjem prejavi\u0165 <strong>hna\u010dkou <\/strong>a riedkou stolicou.<\/li>\n\n\n\n<li>Pre nadmern\u00fd pr\u00edjem vl\u00e1kniny je v\u0161ak typick\u00e1 aj <strong>z\u00e1pcha<\/strong>. Najm\u00e4 vtedy, ke\u010f nem\u00e1me dostato\u010dn\u00fd pitn\u00fd re\u017eim. Ak pijeme m\u00e1lo, z\u00e1pchu m\u00f4\u017ee sp\u00f4sobi\u0165 aj mno\u017estvo vl\u00e1kniny ktor\u00e9 je <strong>v limitoch odpor\u00fa\u010dan\u00e9ho pr\u00edjmu<\/strong>. Dbajte preto na pr\u00edjem tekut\u00edn v mno\u017estve <strong>30 &#8211; 45 ml na kilogram hmotnosti<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Dlhodob\u00fd nadmern\u00fd pr\u00edjem vl\u00e1kniny m\u00f4\u017ee vies\u0165 k<strong> zn\u00ed\u017een\u00e9mu vstreb\u00e1vaniu miner\u00e1lnych l\u00e1tok<\/strong>, napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eeleza<\/a>, <a href=\"https:\/\/gymbeam.sk\/zinok-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinku <\/a>\u010di <a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pniku<\/a>.<\/li>\n\n\n\n<li>Zn\u00ed\u017een\u00e9 m\u00f4\u017ee by\u0165 z\u00e1rove\u0148 aj vstreb\u00e1vanie niektor\u00fdch <strong>liekov<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/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>Ako vid\u00edte, ani s mno\u017estvom tak prospe\u0161nej \u017eiviny ako je vl\u00e1knina to <strong>nie je vhodn\u00e9 preh\u00e1\u0148a\u0165<\/strong>. Ak vl\u00e1knina vo va\u0161om jed\u00e1lni\u010dku ch\u00fdba, zv\u00fd\u0161te jej pr\u00edjem primeran\u00fdm sp\u00f4sobom. Najsk\u00f4r siahnite po<strong> potravin\u00e1ch bohat\u00fdch na vl\u00e1kninu <\/strong>a a\u017e ako<strong> druh\u00fa vo\u013ebu<\/strong> zva\u017eujte <strong>doplnky v\u00fd\u017eivy<\/strong>. Ke\u010f sa naopak objavia niektor\u00e9 zo spomenut\u00fdch ne\u017eiad\u00facich \u00fa\u010dinkov, zamyslite sa, \u010di u\u017e vl\u00e1kniny nie je nadbytok.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s tr\u00e1pia tr\u00e1vi pocit plynatosti, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co m\u00f4\u017ee za naf\u00faknut\u00e9 brucho a ako sa ho zbavi\u0165?<\/strong><\/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=\"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>Vl\u00e1knina m\u00e1 nepopierate\u013ene<strong> prospe\u0161n\u00fd vplyv na na\u0161e zdravie<\/strong>. Preto je ve\u013ek\u00e1 \u0161koda, ak jej n\u00e1hodou nem\u00e1te v strave dostatok. Ke\u010f chcete podpori\u0165 svoje <strong>tr\u00e1venie<\/strong>, <strong>zdravie tr\u00e1viaceho traktu<\/strong>, <strong>zlo\u017eenie \u010drevnej mikrobioty<\/strong> alebo pred\u00eds\u0165 <strong>v\u00fdkyvom krvn\u00e9ho cukru<\/strong>, zamerajte sa na pr\u00edjem aspo\u0148 25 g vl\u00e1kniny za de\u0148. Pom\u00f4\u017ee v\u00e1m s t\u00fdm vy\u0161\u0161\u00ed pr\u00edjem <strong>strukov\u00edn<\/strong>, <strong>celozrnn\u00fdch potrav\u00edn<\/strong>, <strong>zeleniny<\/strong>,<strong> ovocia <\/strong>a <strong>orechov<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak bol pre v\u00e1s \u010dl\u00e1nok pr\u00ednosn\u00fd, roz\u0161\u00edrte ho zdie\u013ean\u00edm medzi svojimi zn\u00e1mymi a priate\u013emi.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vl\u00e1knina je d\u00f4le\u017eitou zlo\u017ekou ka\u017ed\u00e9ho kvalitn\u00e9ho jed\u00e1lni\u010dku. Ale viete, pre\u010do to tak vlastne je? Ak\u00e9 s\u00fa mnoh\u00e9 zdravotn\u00e9 benefity vl\u00e1kniny a ak\u00fdmi potravinami zv\u00fd\u0161ite jej pr\u00edjem v\u00e1m prezrad\u00ed dne\u0161n\u00fd \u010dl\u00e1nok.<\/p>\n","protected":false},"author":156,"featured_media":399124,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6055,6088,6101,6069],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-399122","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-strava","9":"tag-travenie","10":"tag-vlaknina","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>Vl\u00e1knina: Pre\u010do ju potrebujeme a v ak\u00fdch potravin\u00e1ch sa nach\u00e1dza?\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co je vl\u00e1knina, kde sa nach\u00e1dza a ak\u00fd m\u00e1 v\u00fdznam v potrave? 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