{"id":399727,"date":"2022-10-24T17:41:50","date_gmt":"2022-10-24T15:41:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=399727"},"modified":"2025-05-30T14:25:45","modified_gmt":"2025-05-30T12:25:45","slug":"vlaknina-v-potravinach-vyhody","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/","title":{"rendered":"Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed?"},"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\/vlaknina-v-potravinach-vyhody\/#Co_je_vlaknina\" title=\"Co je vl\u00e1knina?&nbsp;\">Co 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.cz\/blog\/vlaknina-v-potravinach-vyhody\/#Jake_zname_typy_vlakniny\" title=\"Jak\u00e9 zn\u00e1me typy vl\u00e1kniny?\">Jak\u00e9 zn\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.cz\/blog\/vlaknina-v-potravinach-vyhody\/#Jake_ma_vlaknina_ucinky_na_zdravi\" title=\"Jak\u00e9 m\u00e1 vl\u00e1knina \u00fa\u010dinky na zdrav\u00ed?\">Jak\u00e9 m\u00e1 vl\u00e1knina \u00fa\u010dinky na zdrav\u00ed?<\/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\/vlaknina-v-potravinach-vyhody\/#Ktere_potraviny_obsahuji_vlakninu\" title=\"Kter\u00e9 potraviny obsahuj\u00ed vl\u00e1kninu?&nbsp;\">Kter\u00e9 potraviny obsahuj\u00ed 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.cz\/blog\/vlaknina-v-potravinach-vyhody\/#Kolik_vlakniny_potrebujeme\" title=\"Kolik vl\u00e1kniny pot\u0159ebujeme?&nbsp;\">Kolik vl\u00e1kniny pot\u0159ebujeme?&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.cz\/blog\/vlaknina-v-potravinach-vyhody\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ka\u017ed\u00fd u\u017e asi n\u011bkdy sly\u0161el o tom, \u017ee existuje n\u011bco jako vl\u00e1knina. A kdo se trochu zaj\u00edm\u00e1 o spr\u00e1vn\u00e9 slo\u017een\u00ed sv\u00e9ho j\u00eddeln\u00ed\u010dku, tak v\u00ed, \u017ee bychom ji <strong>nem\u011bli zanedb\u00e1vat<\/strong>. Ovliv\u0148uje toti\u017e na\u0161e zdrav\u00ed na n\u011bkolika front\u00e1ch &#8211; p\u016fsob\u00ed na <strong>tr\u00e1ven\u00ed<\/strong> nebo<strong> srde\u010dn\u011b &#8211; c\u00e9vn\u00ed zdrav\u00ed<\/strong> a dok\u00e1\u017ee pomoci i s takovou nep\u0159\u00edjemnost\u00ed, jako jsou <strong>chut\u011b na sladk\u00e9<\/strong>. Mnoz\u00ed j\u00ed v\u0161ak p\u0159esto p\u0159ij\u00edm\u00e1me nedostatek a p\u0159ich\u00e1z\u00edme tak o jej\u00ed zdravotn\u00ed benefity. Jak n\u00e1m vl\u00e1knina pom\u016f\u017ee zlep\u0161it zdrav\u00ed a kde ji hledat? To se dozv\u00edte v dne\u0161n\u00edm \u010dl\u00e1nku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_vlaknina\"><\/span><strong>Co je vl\u00e1knina?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vl\u00e1knina je ve sv\u00e9 podstat\u011b <strong>polysacharid<\/strong>. Skl\u00e1d\u00e1 se z mnoha molekul monosacharid\u016f, kter\u00e9 tvo\u0159\u00ed dlouh\u00e9 \u0159et\u011bzce. Na rozd\u00edl od jin\u00fdch polysacharid\u016f (nap\u0159. \u0161krobu v obilnin\u00e1ch) ji na\u0161e <strong>tr\u00e1vic\u00ed enzymy nedok\u00e1\u017eou rozlo\u017eit<\/strong>. Vl\u00e1knina tak p\u0159ejde tr\u00e1vic\u00edm traktem v<strong> t\u00e9m\u011b\u0159<\/strong> <strong>nezm\u011bn\u011bn\u00e9 podob\u011b<\/strong>. Ur\u010dit\u011b to v\u0161ak z n\u00ed ned\u011bl\u00e1 zbyte\u010dnou \u017eivinu. Pr\u00e1v\u011b naopak. Cestou tr\u00e1vic\u00edm traktem pozitivn\u011b p\u016fsob\u00ed nejen na jeho funkci, ale nap\u0159\u00edklad i na hladinu cukru v krvi, imunitu nebo st\u0159evn\u00ed 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 bychom v \u017eivo\u010di\u0161n\u00fdch potravin\u00e1ch hledali zbyte\u010dn\u011b. P\u0159irozen\u011b se nach\u00e1z\u00ed pouze v potravin\u00e1ch<strong> rostlinn\u00e9ho p\u016fvodu<\/strong>. Jej\u00edmi zdroji jsou nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obilniny<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lu\u0161t\u011bniny<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a><\/strong>, <strong>ovoce <\/strong>\u010di <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\u0159echy a semena<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dnes nen\u00ed probl\u00e9m p\u0159idat ji do stravy i jinak ne\u017e formou zm\u00edn\u011bn\u00fdch potravin. Na trhu toti\u017e existuj\u00ed dopl\u0148ky v\u00fd\u017eivy, kter\u00e9 n\u00e1m s p\u0159\u00edjmem vl\u00e1kniny mohou pomoci. V nab\u00eddce najdete nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium<\/a>, <a href=\"https:\/\/gymbeam.cz\/jablecna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jable\u010dnou vl\u00e1kninu<\/a> nebo komplexn\u00ed produkty s obsahem n\u011bkolika zdroj\u016f vl\u00e1kniny, jako <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Daily Fiber<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-1124x750.jpg\" alt=\"V jak\u00fdch potravin\u00e1ch je vl\u00e1knina?\" class=\"wp-image-399156\" style=\"width:843px;height:563px\" title=\"V jak\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=\"Jake_zname_typy_vlakniny\"><\/span><strong>Jak\u00e9 zn\u00e1me typy vl\u00e1kniny?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159esto\u017ee se \u010dasto mluv\u00ed o vl\u00e1knin\u011b jako o jedn\u00e9 \u017eivin\u011b s bal\u00edkem ur\u010dit\u00fdch zdravotn\u00edch benefit\u016f, skute\u010dnost je v\u0161ak odli\u0161n\u00e1. Pod t\u00edmto n\u00e1zvem se toti\u017e skr\u00fdv\u00e1 velk\u00e9 mno\u017estv\u00ed<strong> r\u016fzn\u00fdch typ\u016f<\/strong>. Ty se nav\u00edc odli\u0161uj\u00ed sv\u00fdmi vlastnostmi a \u00fa\u010dinky na zdrav\u00ed. \u0158\u00edkaj\u00ed v\u00e1m n\u011bco nap\u0159\u00edklad n\u00e1zvy<strong> pektin, inulin <\/strong>nebo <strong>celul\u00f3za?<\/strong> Jedn\u00e1 se o t\u0159i z mnoha z\u00e1stupc\u016f z \u0159ad vl\u00e1kniny.<\/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\u00e1klad\u011b jej\u00edch vlastnost\u00ed rozd\u011blujeme na <strong>dv\u011b skupiny &#8211; rozpustnou a nerozpustnou<\/strong>. Tyto dv\u011b skupiny se v potravin\u00e1ch nach\u00e1zej\u00ed v r\u016fzn\u00fdch kombinac\u00edch a pom\u011brech. Nap\u0159\u00edklad v obilnin\u00e1ch p\u0159eva\u017euje nerozpustn\u00e1 vl\u00e1knina, zat\u00edmco ovoce obsahuje v\u00edce rozpustn\u00e9 vl\u00e1kniny.<\/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\u016fle\u017eit\u00e9 p\u0159ipomenout, \u017ee rozd\u011blen\u00ed na rozpustnou a nerozpustnou vl\u00e1kninu nen\u00ed stoprocentn\u00ed. Najdou se toti\u017e i v\u00fdjimky, kdy nap\u0159\u00edklad rozpustn\u00e1 vl\u00e1knina sv\u00fdm chov\u00e1n\u00edm v tr\u00e1vic\u00edm traktu p\u0159ipom\u00edn\u00e1 nerozpustnou vl\u00e1kninu a naopak. <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<p>Pro pochopen\u00ed funkce a \u00fa\u010dink\u016f vl\u00e1kniny je v\u0161ak toto rozd\u011blen\u00ed v\u00edce ne\u017e dostate\u010dn\u00e9. Jak\u00fd je tedy rozd\u00edl mezi 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.cz\/blog\/wp-content\/uploads\/2022\/10\/image00038-750x1124.jpeg\" alt=\"Kde najdeme nerozpustnou vl\u00e1kninu?\" class=\"wp-image-399171\" title=\"Kde najdeme nerozpustnou 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\"><strong>1. Nerozpustn\u00e1 vl\u00e1knina<\/strong><\/h3>\n\n\n\n<p>Mezi nerozpustnou vl\u00e1kninu se \u0159ad\u00ed v\u0161echny typy, kter\u00e9 funguj\u00ed jako zn\u00e1m\u00fd <strong>,,kart\u00e1\u010d na st\u0159eva\u201c<\/strong>. Nedok\u00e1\u017eeme ji str\u00e1vit a tr\u00e1vic\u00edm traktem tak proch\u00e1z\u00ed v cel\u00e9 sv\u00e9 kr\u00e1se. Cestou na sebe<strong> v\u00e1\u017ee vodu<\/strong>, \u010d\u00edm\u017e zv\u011bt\u0161uje sv\u016fj <strong>objem, <\/strong>ale tak\u00e9 <strong>urychluje <\/strong>a <strong>usnad\u0148uje chod natr\u00e1ven\u00e9ho obsahu tr\u00e1vic\u00edm traktem<\/strong>.&nbsp;<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<h4 class=\"wp-block-heading\">Kolik energie m\u00e1 nerozpustn\u00e1 vl\u00e1knina?<\/h4>\n\n\n\n<p>Jeliko\u017e si na\u0161e tr\u00e1vic\u00ed enzymy nedok\u00e1\u017eou s vl\u00e1kninou poradit a str\u00e1vit ji, tr\u00e1vic\u00edm traktem projde prakticky nezm\u011bn\u011bn\u00e1. Nedod\u00e1v\u00e1 n\u00e1m tak \u017e\u00e1dnou energii a jej\u00ed energetick\u00e1 hodnota je 0 kcal. Nav\u00edc 1 g nerozpustn\u00e9 vl\u00e1kniny m\u016f\u017ee pr\u016fm\u011brn\u011b zabr\u00e1nit vst\u0159eb\u00e1n\u00ed \u017eivin o energetick\u00e9 hodnot\u011b zhruba 7 kcal. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00ed zdroje nerozpustn\u00e9 vl\u00e1kniny<\/h4>\n\n\n\n<p>Hlavn\u00edmi zdroji nerozpustn\u00e9 vl\u00e1kniny jsou <strong>obilniny<\/strong>. Je to d\u00edky tomu, \u017ee vl\u00e1knina je d\u016fle\u017eitou sou\u010d\u00e1st\u00ed vrchn\u00edch vrstev obiln\u00e9ho zrna. Hodn\u011b nerozpustn\u00e9 vl\u00e1kniny v\u0161ak najdeme tak\u00e9 v <strong>o\u0159e\u0161\u00edch, lu\u0161t\u011bnin\u00e1ch <\/strong>nebo <strong>ko\u0159enov\u00e9 zelenin\u011b<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Typi\u010dt\u00ed z\u00e1stupci nerozpustn\u00e9 vl\u00e1kniny<\/h4>\n\n\n\n<p>Mezi typick\u00e9 z\u00e1stupce z \u0159ad nerozpustn\u00e9 vl\u00e1kniny pat\u0159\u00ed nap\u0159\u00edklad <strong>celul\u00f3za<\/strong>, <strong>hemicelul\u00f3za<\/strong>&nbsp;apod.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Rozpustn\u00e1 vl\u00e1knina<\/strong><\/h3>\n\n\n\n<p>Vl\u00e1knina, kter\u00e1 je ve vod\u011b rozpustn\u00e1, v tr\u00e1vic\u00edm traktu <strong>bobtn\u00e1 <\/strong>a z\u00edsk\u00e1v\u00e1 <strong>gelovou konzistenci<\/strong>. Tato nabobtnan\u00e1 hmota zpomaluje tr\u00e1ven\u00ed, \u010d\u00edm\u017e n\u00e1s <strong>zasyt\u00ed <\/strong>na del\u0161\u00ed dobu. Kdy\u017e nakonec doraz\u00ed do <strong>tlust\u00e9ho st\u0159eva<\/strong>, \u010d\u00e1ste\u010dn\u011b ji za n\u00e1s str\u00e1v\u00ed a zpracuj\u00ed <strong>st\u0159evn\u00ed bakterie<\/strong><strong>.<\/strong> ,,Nakrmen\u00e9\u201c st\u0159evn\u00ed bakterie produkuj\u00ed nap\u0159\u00edklad mastn\u00e9 kyseliny s kr\u00e1tk\u00fdm \u0159et\u011bzcem (SCFA), kter\u00e9 <strong>vy\u017eivuj\u00ed na\u0161i st\u0159evn\u00ed st\u011bnu<\/strong>. Pom\u00e1haj\u00ed tak zabr\u00e1nit p\u0159echodu mikroorganism\u016f do krve nebo zvy\u0161uj\u00ed odolnost st\u0159evn\u00ed st\u011bny proti z\u00e1n\u011btu. <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<h4 class=\"wp-block-heading\">Kolik energie m\u00e1 rozpustn\u00e1 vl\u00e1knina?<\/h4>\n\n\n\n<p>Jeliko\u017e se \u010d\u00e1st l\u00e1tek produkovan\u00fdch bakteriemi <strong>vst\u0159eb\u00e1 z tlust\u00e9ho st\u0159eva <\/strong>do krve, tento typ vl\u00e1kniny n\u00e1m dod\u00e1v\u00e1 i mal\u00e9 mno\u017estv\u00ed energie. Energetick\u00e1 hodnota vl\u00e1kniny proto nen\u00ed 0 kcal, ale ud\u00e1v\u00e1 se, \u017ee <strong>1 g vl\u00e1kniny odpov\u00edd\u00e1 asi 2 kcal (8 kJ)<\/strong>. Jedn\u00e1 se o pr\u016fm\u011brnou hodnotu, jeliko\u017e jednotliv\u00e9 druhy vl\u00e1kniny se mohou navz\u00e1jem li\u0161it. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00ed zdroje rozpustn\u00e9 vl\u00e1kniny<\/h4>\n\n\n\n<p>Rozpustn\u00e1 vl\u00e1knina je nejbohat\u011bji zastoupena v ovoci a zelenin\u011b.<\/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\">Typi\u010dt\u00ed z\u00e1stupci rozpustn\u00e9 vl\u00e1kniny<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>pektin<\/strong> &#8211; nach\u00e1z\u00ed se v ovoci, jeho dobr\u00fdm zdrojem jsou nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/jablka-cs\/\" class=\"ek-link\">jablka<\/a><\/li>\n\n\n\n<li><strong>inulin<\/strong> &#8211; z t\u00e9to vl\u00e1kniny se vyr\u00e1b\u00ed obl\u00edben\u00fd \u010dekankov\u00fd sirup<\/li>\n\n\n\n<li><strong>glukomanan <\/strong>&#8211; poch\u00e1z\u00ed z ko\u0159ene konjaku a se\u017eeneme ho nejen jako <a href=\"https:\/\/gymbeam.cz\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopln\u011bk v\u00fd\u017eivy<\/a>, kter\u00fd pom\u016f\u017ee sn\u00ed\u017eit apetit, ale tak\u00e9 ve form\u011b bezkalorick\u00fdch <a href=\"https:\/\/gymbeam.cz\/bio-zero-fettuccine-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">konjakov\u00fdch t\u011bstovin<\/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>M\u011bli bychom n\u011bkterou z nich up\u0159ednostnit?<\/strong><\/h3>\n\n\n\n<p>\u00da\u010dinky rozpustn\u00e9 a nerozpustn\u00e9 vl\u00e1kniny se mohou zd\u00e1t velmi <strong>protich\u016fdn\u00e9<\/strong>. Co je tedy lep\u0161\u00ed? Zpomalit tr\u00e1ven\u00ed rozpustnou vl\u00e1kninou a zasytit se nebo podpo\u0159it vyprazd\u0148ov\u00e1n\u00ed pomoc\u00ed nerozpustn\u00e9 vl\u00e1kniny? Odpov\u011b\u010f zn\u00ed, \u017ee <strong>pro na\u0161e zdrav\u00ed <\/strong>a <strong>zdrav\u00ed tr\u00e1vic\u00edho traktu<\/strong> pot\u0159ebujeme <strong>oboj\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161t\u011bst\u00ed potraviny prakticky v\u017edy obsahuj\u00ed <strong>sm\u011bs obou typ\u016f vl\u00e1kniny<\/strong>. Proto sta\u010d\u00ed, kdy\u017e se zam\u011b\u0159\u00edme na <strong>pestrost<\/strong>. Pokud budeme zdroje <strong>st\u0159\u00eddat<\/strong>, snadno si zajist\u00edme <strong>rovnov\u00e1hu <\/strong>v \u00fa\u010dinc\u00edch rozpustn\u00e9 a nerozpustn\u00e9 vl\u00e1kniny.<\/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=\"Jake_ma_vlaknina_ucinky_na_zdravi\"><\/span><strong>Jak\u00e9 m\u00e1 vl\u00e1knina \u00fa\u010dinky na zdrav\u00ed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Podporuje tr\u00e1ven\u00ed<\/strong><\/h3>\n\n\n\n<p>Vl\u00e1knina je nezbytnou sou\u010d\u00e1st\u00ed dobr\u00e9ho a spr\u00e1vn\u011b funguj\u00edc\u00edho tr\u00e1ven\u00ed. Hlavn\u011b jej\u00ed <strong>nerozpustn\u00e1 slo\u017eka <\/strong>v\u00fdrazn\u011b zv\u011bt\u0161uje sv\u016fj objem d\u00edky schopnosti v\u00e1zat na sebe vodu. M\u00e1 tak <strong>nejv\u011bt\u0161\u00ed efekt na peristaltiku tenk\u00e9ho st\u0159eva <\/strong>(pohyby st\u0159eva) a usnad\u0148uje <strong>p\u0159echod natr\u00e1ven\u00e9ho obsahu st\u0159evem. <\/strong>N\u00e1sledn\u011b <strong>zv\u011bt\u0161en\u00fd objem stolice v&nbsp;tlust\u00e9m st\u0159ev\u011b <\/strong>pozitivn\u011b ovliv\u0148uje <strong>pravidelnost vyprazd\u0148ov\u00e1n\u00ed<\/strong>. P\u0159i prevenci <strong>z\u00e1cpy<\/strong>, p\u0159\u00edpadn\u011b kdy\u017e z\u00e1cpou trp\u00edte, je tak obsah vl\u00e1kniny v j\u00eddeln\u00ed\u010dku jednou z nejd\u016fle\u017eit\u011bj\u0161\u00edch slo\u017eek, kter\u00e9 je pot\u0159eba m\u00edt pod kontrolou. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Funguje jako prebiotikum a vy\u017eivuje na\u0161i st\u0159evn\u00ed mikrobiotu<\/strong><\/h3>\n\n\n\n<p>Vl\u00e1knina, konkr\u00e9tn\u011b <strong>rozpustn\u00e1<\/strong>, je velmi cen\u011bna kv\u016fli sv\u00e9mu pozitivn\u00edmu vlivu na <strong>st\u0159evn\u00ed mikrobiotu<\/strong>. Tu tvo\u0159\u00ed r\u016fznorod\u00e1 skupina mikroorganism\u016f (bakterie, kvasinky, viry apod.), kter\u00e9 ob\u00fdvaj\u00ed n\u00e1\u0161 tr\u00e1vic\u00ed trakt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prosp\u011b\u0161n\u00e9 st\u0159evn\u00ed bakterie, kter\u00e9 m\u016f\u017eeme z\u00edskat tak\u00e9 z potravin (nap\u0159\u00edklad z kysan\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f, fermentovan\u00e9 zeleniny apod.), zn\u00e1me pod n\u00e1zvem <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/probiotika-vyznam-uzitecnych-bakterii-pro-imunitu-a-celkove-zdravi-sportovcu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>probiotika<\/strong><\/a>.<\/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 hraje v tlust\u00e9m st\u0159ev\u011b roli tzv. <strong>prebiotika<\/strong>. Je to l\u00e1tka sacharidov\u00e9 povahy, kterou se<strong> prosp\u011b\u0161n\u00e9 st\u0159evn\u00ed bakterie<\/strong> \u017eiv\u00ed. Je tak d\u016fle\u017eit\u00e1 pro jejich <strong>r\u016fst a rozmno\u017eov\u00e1n\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00edm, \u017ee vl\u00e1knina podporuje r\u016fst u\u017eite\u010dn\u00fdch a prosp\u011b\u0161n\u00fdch mikroorganism\u016f, m\u011bn\u00ed k&nbsp;lep\u0161\u00edmu celkov\u00e9 slo\u017een\u00ed na\u0161\u00ed<strong> st\u0159evn\u00ed mikrobioty<\/strong>. Nejen\u017ee maj\u00ed ,,dobr\u00e9\u201c bakterie \u010di kvasinky<strong> lep\u0161\u00ed podm\u00ednky pro mno\u017een\u00ed<\/strong>, ale ve v\u011bt\u0161\u00edm po\u010dtu dok\u00e1\u017e\u00ed z\u00e1rove\u0148 l\u00e9pe ,,<strong>p\u0159emoci\u201c \u0161kodliv\u00e9 druhy<\/strong>, kter\u00e9 by mohly zap\u0159\u00ed\u010dinit zdravotn\u00ed probl\u00e9my.<\/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.cz\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-843x1124.jpg\" alt=\"Vl\u00e1knina podporuje tr\u00e1ven\u00ed\" class=\"wp-image-399201\" title=\"Vl\u00e1knina podporuje tr\u00e1ven\u00ed\" 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\u00e1vic\u00ed trakt je os\u00eddlen n\u011bkolika<strong> des\u00edtkami a\u017e stovkami<\/strong> <strong>trilion\u016f mikroorganism\u016f<\/strong>. Kdy\u017e chceme, aby v t\u00e9to mase p\u0159eva\u017eovaly ty prosp\u011b\u0161n\u00e9, m\u011bli bychom je dostate\u010dn\u011b krmit. Bakterie se n\u00e1m n\u00e1sledn\u011b odvd\u011b\u010d\u00ed nap\u0159\u00edklad tvorbou <strong>mastn\u00fdch kyselin s kr\u00e1tk\u00fdm \u0159et\u011bzcem<\/strong>, kter\u00e9 jsou zn\u00e1m\u00e9&nbsp;pod zkratkou SCFA (nap\u0159. kyselina m\u00e1seln\u00e1 nebo kyselina propionov\u00e1).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto produkty tzv. <strong>fermentace<\/strong> jsou hlavn\u00ed v\u00fd\u017eivou pro<strong> bu\u0148ky tlust\u00e9ho st\u0159eva<\/strong>. Udr\u017euj\u00ed tak<strong> zdrav\u00ed a celistvost st\u0159evn\u00ed st\u011bny<\/strong> a ochra\u0148uj\u00ed ji nap\u0159\u00edklad p\u0159ed <strong>z\u00e1n\u011btliv\u00fdmi procesy<\/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 nepropustn\u00e1 st\u0159evn\u00ed st\u011bna z\u00e1rove\u0148 zabra\u0148uje p\u0159echodu mikroorganism\u016f a cizorod\u00fdch l\u00e1tek do krve (stav, kdy k tomu doch\u00e1z\u00ed, se naz\u00fdv\u00e1 zv\u00fd\u0161en\u00e1 propustnost st\u0159ev &#8211; tzv. Leaky Gut Syndrome). SCFA z\u00e1rove\u0148 omezuj\u00ed tvorbu \u0161kodliv\u00fdch l\u00e1tek jako amoniak nebo aminy v tr\u00e1vic\u00edm traktu.<\/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\u010d\u00ed na hranici tr\u00e1vic\u00ed trubice. Zd\u00e1 se, \u017ee maj\u00ed vliv i na sn\u00ed\u017een\u00ed <strong>apetitu<\/strong>, mohou pozitivn\u011b ovlivnit <strong>imunitn\u00ed funkce <\/strong>a maj\u00ed tak\u00e9 <strong>protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky<\/strong>. Spr\u00e1vn\u00e9 slo\u017een\u00ed <strong>st\u0159evn\u00ed mikrobioty <\/strong>tak ovliv\u0148uje na\u0161e zdrav\u00ed na n\u011bkolika \u00farovn\u00edch.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[1,4,5,6]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Pod\u00edl\u00ed se na prevenci n\u00e1dorov\u00fdch onemocn\u011bn\u00ed tr\u00e1vic\u00edho syst\u00e9mu<\/strong><\/h3>\n\n\n\n<p>Vl\u00e1knina je d\u00e1v\u00e1na do souvislosti zejm\u00e9na se sn\u00ed\u017een\u00fdm rizikem vzniku <strong>karcinomu tlust\u00e9ho st\u0159eva<\/strong>. Sv\u011btov\u00e1 zdravotnick\u00e1 organizace uv\u00e1d\u00ed, \u017ee kolorekt\u00e1ln\u00ed karcinom (rakovina tlust\u00e9ho st\u0159eva) je <strong>t\u0159et\u00ed nej\u010dast\u011bj\u0161\u00ed n\u00e1dorov\u00e9 onemocn\u011bn\u00ed na sv\u011bt\u011b <\/strong>a <strong>druh\u00e1 nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010dina \u00famrt\u00ed z n\u00e1dorov\u00fdch onemocn\u011bn\u00ed<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u016fle\u017eitou roli hraje pravd\u011bpodobn\u011b zmi\u0148ovan\u00fd <strong>prebiotick\u00fd efekt <\/strong>vl\u00e1kniny. <strong>Mastn\u00e9 kyseliny <\/strong>produkovan\u00e9 st\u0159evn\u00edmi bakteriemi jsou<strong> zdrojem energie<\/strong> pro bu\u0148ky tlust\u00e9ho st\u0159eva a podporuj\u00ed tak <strong>zdrav\u00ed st\u0159evn\u00ed st\u011bny<\/strong>. <strong>Zrychlen\u00fd p\u0159echod natr\u00e1ven\u00e9ho obsahu<\/strong> st\u0159evem d\u00edky vl\u00e1knin\u011b z\u00e1rove\u0148 sni\u017euje \u010das p\u016fsoben\u00ed mo\u017en\u00fdch <strong>\u0161kodliv\u00fdch l\u00e1tek <\/strong>na st\u0159evn\u00ed sliznici. Vl\u00e1knina na sebe nav\u00edc dok\u00e1\u017ee nav\u00e1zat <strong>karcinogenn\u00ed l\u00e1tky <\/strong>(l\u00e1tky, kter\u00e9 se pod\u00edlej\u00ed na vzniku rakoviny).&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[3,4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Ovliv\u0148uje hladinu cukru v krvi<\/strong><\/h3>\n\n\n\n<p>Vl\u00e1knina <strong>sni\u017euje glykemick\u00fd index<\/strong> potravin a pokrm\u016f. To znamen\u00e1, \u017ee <strong>zpomaluje vst\u0159eb\u00e1v\u00e1n\u00ed gluk\u00f3zy <\/strong>z tr\u00e1vic\u00edho traktu do krve (z\u00e1rove\u0148 vyvol\u00e1v\u00e1 vylu\u010dov\u00e1n\u00ed<strong> men\u0161\u00edho mno\u017estv\u00ed inzul\u00ednu)<\/strong>. D\u00edky tomu tak doch\u00e1z\u00ed k<strong> m\u00edrn\u011bj\u0161\u00edmu n\u00e1r\u016fstu cukru v krvi <\/strong>(glyk\u00e9mie) po j\u00eddle. Tento efekt m\u00e1 zejm\u00e9na rozpustn\u00e1 vl\u00e1knina.<\/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 m\u011bli m\u00edt pod kontrolou zejm\u00e9na lid\u00e9 s onemocn\u011bn\u00edm diabetes mellitus (cukrovka), aby p\u0159ede\u0161li po\u0161kozen\u00ed c\u00e9v vlivem vysok\u00fdch hladin krevn\u00edho cukru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stabiln\u011bj\u0161\u00ed glyk\u00e9mii v\u0161ak ocen\u00ed i <strong>zdrav\u00ed lid\u00e9<\/strong>. Nadm\u011brn\u00fd n\u00e1r\u016fst hladiny cukru v krvi po j\u00eddle toti\u017e vede k jej\u00edmu <strong>prudk\u00e9mu sn\u00ed\u017een\u00ed<\/strong>. V tomto moment\u011b t\u011blo pot\u0159ebuje rychl\u00fd zdroj energie a \u010dastokr\u00e1t si ho \u017e\u00e1d\u00e1 zv\u00fd\u0161enou<strong> chut\u00ed na n\u011bco sladk\u00e9ho<\/strong>. Strava bohat\u00e1 na vl\u00e1kninu v\u0161ak v\u00fdkyvy v glyk\u00e9mii omez\u00ed a tak m\u016f\u017ee pomoci <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-oklamat-chute-na-sladke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sn\u00ed\u017eit chut\u011b na sladk\u00e9<\/strong><\/a><b> a dokonce i zhubnout.<\/b>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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 dlouhodob\u011b stabiln\u011bj\u0161\u00edm hladin\u00e1m glyk\u00e9mie v pr\u016fb\u011bhu dne sta\u010d\u00ed, kdy\u017e budeme db\u00e1t na komplexn\u00ed a vyv\u00e1\u017een\u00e9 slo\u017een\u00ed j\u00eddel. Jak si takov\u00e9 j\u00eddlo poskl\u00e1dat, to v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro optim\u00e1ln\u00ed hladiny cukru v krvi je tak\u00e9 velmi d\u016fle\u017eit\u00e1 pravideln\u00e1 pohybov\u00e1 aktivita. Jak\u00fd konkr\u00e9tn\u00ed vliv m\u00e1 pohyb, to se do\u010dtete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/proc-sportovat-a-cvicit-silnejsi-imunita-srdce-a-dalsich-8-duvodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pro\u010d sportovat a cvi\u010dit? Siln\u011bj\u0161\u00ed imunita, srdce a dal\u0161\u00edch 8 d\u016fvod\u016f.<\/strong><\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-1124x750.jpg\" alt=\"Jak\u00fd je vliv vl\u00e1kniny na cukr v krvi?\" class=\"wp-image-399219\" style=\"width:843px;height:563px\" title=\"Jak\u00fd je vliv vl\u00e1kniny na cukr 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\"><strong>5.<\/strong> <strong>Vl\u00e1knina m\u00e1 vliv i na zdrav\u00ed srdce a c\u00e9v<\/strong><\/h3>\n\n\n\n<p>Na efektu na srde\u010dn\u011b &#8211; c\u00e9vn\u00ed zdrav\u00ed se pod\u00edl\u00ed zejm\u00e9na rozpustn\u00e1 slo\u017eka vl\u00e1kniny. D\u00edky sv\u00e9 gelov\u00e9 konzistenci na sebe ve st\u0159ev\u011b v\u00e1\u017ee<strong> \u017elu\u010dov\u00e9 kyseliny<\/strong>, kter\u00e9 maj\u00ed v sob\u011b zabudovan\u00fd <strong>cholesterol<\/strong>. Tyto \u017elu\u010dov\u00e9 kyseliny a cholesterol se spolu s vl\u00e1kninou <strong>vylou\u010d\u00ed <\/strong>ven z t\u011bla. Organismus je tak p\u0159i pot\u0159eb\u011b cholesterolu (nap\u0159\u00edklad na tvorbu bun\u011b\u010dn\u00fdch membr\u00e1n) nucen s\u00e1hnout<strong> hloub\u011bji do sv\u00fdch cholesterolov\u00fdch z\u00e1sob<\/strong>, \u010d\u00edm\u017e udr\u017euje jeho hladiny ve zdrav\u00e9m rozmez\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optim\u00e1ln\u00ed hladiny cholesterolu jsou spojeny s ni\u017e\u0161\u00edm rizikem vzniku ateroskler\u00f3zy (jinak naz\u00fdvan\u00e1 tak\u00e9 kornat\u011bn\u00ed nebo ucp\u00e1v\u00e1n\u00ed c\u00e9v), kter\u00e1 je podkladem pro vznik<strong> infarktu myokardu <\/strong>\u010di <strong>c\u00e9vn\u00ed mozkov\u00e9 p\u0159\u00edhody<\/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>6. Pom\u00e1h\u00e1 regulovat p\u0159\u00edjem energie z potravy a zhubnout<\/strong><\/h3>\n\n\n\n<p>Je zn\u00e1mo, \u017ee vl\u00e1knina je vyzdvihov\u00e1na p\u0159i ka\u017ed\u00e9 reduk\u010dn\u00ed diet\u011b. Jej\u00ed \u00fa\u010dinky se skr\u00fdvaj\u00ed hlavn\u011b za <strong>schopnost\u00ed n\u00e1s kvalitn\u011bji zasytit<\/strong>. Nabobtnan\u00e1 vl\u00e1knina v\u00edce <strong>zapln\u00ed \u017ealudek <\/strong>a <strong>zpomal\u00ed jeho vyprazd\u0148ov\u00e1n\u00ed<\/strong>. V\u00fdsledkem je <strong>pozd\u011bj\u0161\u00ed n\u00e1stup pocitu hladu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Del\u0161\u00ed sytost zajist\u00ed, \u017ee n\u00e1sledn\u011b ze stravy p\u0159ijmeme <strong>men\u0161\u00ed mno\u017estv\u00ed energie<\/strong>. Kdy\u017e je nap\u0159\u00edklad sou\u010d\u00e1st\u00ed na\u0161\u00ed sn\u00eddan\u011b zeleninov\u00e1 p\u0159\u00edloha, m\u016f\u017ee n\u00e1s klidn\u011b uspokojit pouze jeden kraj\u00edc chleba se \u0161unkou a s\u00fdrem. Bez zeleniny bychom v\u0161ak mo\u017en\u00e1 na zasycen\u00ed pot\u0159ebovali dva kraj\u00edce chleba. V druh\u00e9m p\u0159\u00edpad\u011b by tak byl p\u0159\u00edjem energie ze sn\u00eddan\u011b podstatn\u011b vy\u0161\u0161\u00ed.<\/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\u00e1ln\u00edm pomocn\u00edkem p\u0159i <strong>hubnut\u00ed<\/strong>. J\u00eddeln\u00ed\u010dek bohat\u00fd na vl\u00e1kninu z\u00e1rove\u0148 t\u00edmto zp\u016fsobem m\u016f\u017ee pomoci<strong> p\u0159edch\u00e1zet zvy\u0161ov\u00e1n\u00ed hmotnosti<\/strong> a slou\u017eit jako prevence p\u0159\u00edpadn\u00e9 <strong>obezity<\/strong> a s n\u00ed spojen\u00fdch <strong>zdravotn\u00edch probl\u00e9m\u016f<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobn\u011bji o tipech, kter\u00e9 v\u00e1m pomohou zhubnout, se do\u010dtete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: Budete p\u0159ekvapeni, co je opravdu d\u016fle\u017eit\u00e9.<\/strong><\/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.cz\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-1124x749.jpg\" alt=\"Vl\u00e1knina a hubnut\u00ed\" class=\"wp-image-399234\" style=\"width:843px;height:562px\" title=\"Vl\u00e1knina a hubnut\u00ed\" 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=\"Ktere_potraviny_obsahuji_vlakninu\"><\/span><strong>Kter\u00e9 potraviny obsahuj\u00ed vl\u00e1kninu?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoho lid\u00ed pova\u017euje za nejlep\u0161\u00ed zdroje vl\u00e1kniny zeleninu a ovoce. P\u0159itom tato skupina potravin pat\u0159\u00ed a\u017e na t\u0159et\u00ed m\u00edsto v \u017eeb\u0159\u00ed\u010dku vl\u00e1kninov\u00fdch premiant\u016f.<\/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>1. Lu\u0161t\u011bniny<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prvn\u00edm m\u00edstem v obsahu vl\u00e1kniny se py\u0161n\u00ed <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lu\u0161t\u011bniny<\/strong><\/a>. V syrov\u00e9m stavu mohou obsahovat a\u017e kolem 20 g vl\u00e1kniny na 100 g.<\/li>\n\n\n\n<li>J\u00eddeln\u00ed\u010dku mnoha z n\u00e1s v\u0161ak lu\u0161t\u011bniny <strong>chyb\u00ed<\/strong>, proto je v\u00fdhodn\u00e9 za\u0159adit je nap\u0159\u00edklad ve form\u011b r\u016fzn\u00fdch <strong>pol\u00e9vek<\/strong>, <strong>pomaz\u00e1nek <\/strong>nebo je p\u0159idat do <strong>sal\u00e1tu<\/strong>. Dobrou alternativou jsou i <a href=\"https:\/\/gymbeam.cz\/bio-cockove-testoviny-vretena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lu\u0161t\u011bninov\u00e9 t\u011bstoviny<\/strong><\/a>.<\/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\">Kolik vl\u00e1kniny pr\u016fm\u011brn\u011b obsahuj\u00ed n\u011bkter\u00e9 druhy lu\u0161t\u011bnin?<\/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\">Potravina (v syrov\u00e9m stavu)<\/th><th class=\"has-text-align-center\" data-align=\"center\">hr\u00e1ch<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u010derven\u00e9 fazole<\/th><th class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cizrna\/\" class=\"ek-link\">cizrna<\/a><\/th><th class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/tag\/cervena-cocka\/\" class=\"ek-link\">\u010derven\u00e1 \u010do\u010dka<\/a><\/th><th class=\"has-text-align-center\" data-align=\"center\">hn\u011bd\u00e1 \u010do\u010dka<\/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.cz\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-1124x749.jpg\" alt=\"Vl\u00e1knina v lu\u0161t\u011bnin\u00e1ch\" class=\"wp-image-399249\" style=\"width:843px;height:562px\" title=\"Vl\u00e1knina v lu\u0161t\u011bnin\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\"><strong>2. Celozrnn\u00e9 obilniny<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na druh\u00e9 p\u0159\u00ed\u010dce v obsahu vl\u00e1kniny stoj\u00ed <strong>celozrnn\u00e9 obilniny<\/strong>.<\/li>\n\n\n\n<li>Zdrojem vl\u00e1kniny jsou <strong>obilniny<\/strong> ve sv\u00e9<strong> p\u016fvodn\u00ed podob\u011b<\/strong>, jako je nap\u0159\u00edklad \u017eito, r\u00fd\u017ee natural, j\u00e1hly, je\u010dmen apod. Vl\u00e1kninu d\u00e1le najdeme ve v\u00fdrobc\u00edch z t\u011bchto obilnin, jako je <a href=\"https:\/\/gymbeam.cz\/chleb-a-pecivo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pe\u010divo<\/strong><\/a>, <a href=\"https:\/\/gymbeam.cz\/testoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>t\u011bstoviny<\/strong><\/a>,&nbsp; vlo\u010dky (nap\u0159. \u017eitn\u00e9 nebo <a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovesn\u00e9 vlo\u010dky<\/strong><\/a>), <a href=\"https:\/\/gymbeam.cz\/kase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ka\u0161e<\/strong><\/a> apod.<\/li>\n\n\n\n<li>Aby v\u0161ak v\u00fdrobek obsahoval vl\u00e1kninu, mus\u00ed b\u00fdt <strong>celozrnn\u00fd<\/strong>. Celozrnn\u00e9 produkty obsahuj\u00ed cel\u00e9 obiln\u00e9 zrno, v\u010detn\u011b <strong>otrub<\/strong> bohat\u00fdch na vl\u00e1kninu Produkty z b\u00edl\u00e9 mouky jsou v\u0161ak t\u011bchto \u010d\u00e1st\u00ed zbaveny.<\/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\">Kolik vl\u00e1kniny pr\u016fm\u011brn\u011b obsahuj\u00ed n\u011bkter\u00e9 druhy obilnin?<\/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\">Potravina (v syrov\u00e9m stavu)<\/th><th class=\"has-text-align-center\" data-align=\"center\">je\u010dmen<\/th><th class=\"has-text-align-center\" data-align=\"center\">oves<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u017eito<\/th><th class=\"has-text-align-center\" data-align=\"center\">j\u00e1hly<\/th><th class=\"has-text-align-center\" data-align=\"center\">r\u00fd\u017ee natural<\/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.cz\/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\"><strong>3. Zelenina a ovoce<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na t\u0159et\u00edm m\u00edst\u011b v mno\u017estv\u00ed vl\u00e1kniny je zmi\u0148ovan\u00e1 <strong>zelenina <\/strong>a <strong>ovoce<\/strong>. Mno\u017estv\u00ed vl\u00e1kniny se pohybuje zhruba od 1 g do 7 g vl\u00e1kniny.<\/li>\n\n\n\n<li>Mezi druhy s nejvy\u0161\u0161\u00edm obsahem vl\u00e1kniny z \u0159ad zeleniny pat\u0159\u00ed hr\u00e1\u0161ek, zelen\u00e9 fazolky a brukvovit\u00e1 zelenina. Z ovoce vedou bobulovit\u00e9 druhy, jako nap\u0159\u00edklad maliny, ryb\u00edz \u010di ostru\u017einy.<\/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\">Kolik vl\u00e1kniny pr\u016fm\u011brn\u011b obsahuj\u00ed n\u011bkter\u00e9 druhy zeleniny?<\/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\">Potravina (v syrov\u00e9m stavu)<\/th><th class=\"has-text-align-center\" data-align=\"center\">hr\u00e1\u0161ek<\/th><th class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/mrkev-cs\/\">mrkev<\/a><\/th><th class=\"has-text-align-center\" data-align=\"center\">fazolov\u00e9 lusky<\/th><th class=\"has-text-align-center\" data-align=\"center\">brokolice<\/th><th class=\"has-text-align-center\" data-align=\"center\">hl\u00e1vkov\u00e9 zel\u00ed<\/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 g<\/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\">Kolik vl\u00e1kniny pr\u016fm\u011brn\u011b obsahuj\u00ed n\u011bkter\u00e9 druhy ovoce?<\/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\">Potravina (v syrov\u00e9m stavu)<\/th><th class=\"has-text-align-center\" data-align=\"center\">maliny<\/th><th class=\"has-text-align-center\" data-align=\"center\">hru\u0161ka<\/th><th class=\"has-text-align-center\" data-align=\"center\">kiwi<\/th><th class=\"has-text-align-center\" data-align=\"center\">bor\u016fvky<\/th><th class=\"has-text-align-center\" data-align=\"center\">meru\u0148ky<\/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.cz\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-1124x749.jpg\" alt=\"Vl\u00e1knina v ovoci a zelenin\u011b\" class=\"wp-image-399325\" style=\"width:843px;height:562px\" title=\"Vl\u00e1knina v ovoci a zelenin\u011b\" 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\"><strong>4. O\u0159echy a semena<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bohat\u00fdm zdrojem vl\u00e1kniny jsou tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o\u0159echy <\/strong>a <strong>semena<\/strong><\/a>. Na 100 g mohou obsahovat p\u0159ibli\u017en\u011b 2 a\u017e 34 g vl\u00e1kniny v p\u0159\u00edpad\u011b <a href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia sem\u00ednek<\/a>.<\/li>\n\n\n\n<li>Obsah vl\u00e1kniny m\u016f\u017ee dosahovat skute\u010dn\u011b vysok\u00fdch hodnot. Jejich <strong>denn\u00ed porce<\/strong> by v\u0161ak m\u011bla b\u00fdt <strong>ni\u017e\u0161\u00ed<\/strong> ne\u017e u p\u0159edchoz\u00edch zm\u00edn\u011bn\u00fdch potravin.<\/li>\n\n\n\n<li>O\u0159echy a semena jsou toti\u017e velmi bohat\u00fdm zdrojem <strong>tuku <\/strong>a <strong>energie<\/strong>. 100 g mandl\u00ed m\u00e1 a\u017e 50 g tuku a 580 kcal (2420 kJ). Obsahem energie se uveden\u00e9 mno\u017estv\u00ed vyrovn\u00e1 nap\u0159\u00edklad v\u011bt\u0161\u00ed porci ob\u011bda slo\u017een\u00e9 ze 150 g masa a 200 g r\u00fd\u017ee.<\/li>\n\n\n\n<li>Denn\u011b si dop\u0159ejte ide\u00e1ln\u011b jednu<strong> malou hrst<\/strong> o\u0159ech\u016f a semen, co\u017e odpov\u00edd\u00e1 p\u0159ibli\u017en\u011b mno\u017estv\u00ed<strong> 30 g<\/strong>. Kdy\u017e si d\u00e1te nap\u0159\u00edklad 30 g <a href=\"https:\/\/gymbeam.cz\/pistacie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pist\u00e1ci\u00ed<\/a>, p\u0159ijmete zhruba 3,3 g vl\u00e1kniny (p\u0159ibli\u017en\u011b 13 % denn\u00edho doporu\u010den\u00e9ho p\u0159\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\">Kolik vl\u00e1kniny obsahuj\u00ed pr\u016fm\u011brn\u011b n\u011bkter\u00e9 druhy semen a o\u0159ech\u016f?<\/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\">Potravina (v syrov\u00e9m stavu)<\/th><th class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/chia-cs\/\" class=\"ek-link\">chia semena<\/a><\/th><th class=\"has-text-align-center\" data-align=\"center\">ln\u011bn\u00e1 semena<\/th><th class=\"has-text-align-center\" data-align=\"center\">mandle<\/th><th class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/pistacie-cs\/\" class=\"ek-link\">pist\u00e1cie<\/a><\/th><th class=\"has-text-align-center\" data-align=\"center\">l\u00edskov\u00e9 o\u0159echy<\/th><th class=\"has-text-align-center\" data-align=\"center\">vla\u0161sk\u00e9 o\u0159echy<\/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.cz\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg\" alt=\"Vl\u00e1knina v o\u0159e\u0161\u00edch a sem\u00ednk\u00e1ch\" class=\"wp-image-399288\" style=\"width:843px;height:562px\" title=\"Vl\u00e1knina v o\u0159e\u0161\u00edch a sem\u00ednk\u00e1ch\" 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=\"Kolik_vlakniny_potrebujeme\"><\/span><strong>Kolik vl\u00e1kniny pot\u0159ebujeme?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hodn\u011b z n\u00e1s m\u00e1 vl\u00e1kniny v j\u00eddeln\u00ed\u010dku <strong>nedostatek<\/strong>. V\u011bdci v roce 2017 zjistili, \u017ee p\u0159\u00edjem dosp\u011bl\u00fdch Evropan\u016f se pohybuje mezi 14 &#8211; 25 g. Podle Evropsk\u00e9ho \u00fa\u0159adu pro bezpe\u010dnost potravin (EFSA) je doporu\u010den\u00e9 mno\u017estv\u00ed pro dosp\u011bl\u00e9ho \u010dlov\u011bka pr\u00e1v\u011b horn\u00edch <strong>25 g vl\u00e1kniny<\/strong>.<\/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 pro obyvatelstvo USA <em>(Dietary Guidelines for Americans)<\/em> hovo\u0159\u00ed o<strong> 28 a\u017e 34 gramech<\/strong> v z\u00e1vislosti na v\u011bku a pohlav\u00ed. Tato doporu\u010den\u00ed se nap\u0159\u00ed\u010d zem\u011bmi li\u0161\u00ed, ale v\u0161echna se pohybuj\u00ed p\u0159ibli\u017en\u011b mezi hodnotami 25 &#8211; 35 g vl\u00e1kniny na den.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\"> [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>Zm\u00edn\u011bn\u00fdch 25 g vl\u00e1kniny p\u0159ijmete p\u0159ibli\u017en\u011b ve form\u011b <strong>50 g ovesn\u00fdch vlo\u010dek <\/strong>(tato porce m\u00e1 zhruba 7 g vl\u00e1kniny), <strong>jednoho v\u011bt\u0161\u00edho jablka <\/strong>(cca 3 g vl\u00e1kniny), <strong>70 g celozrnn\u00fdch t\u011bstovin <\/strong>(v syrov\u00e9m stavu, cca 6 g vl\u00e1kniny), <strong>100 g mrkve <\/strong>(cca 3 g vl\u00e1kniny) a <strong>100 g \u017eitn\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.cz\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-749x1124.jpg\" alt=\"Jak j\u00edst v\u00edce vl\u00e1kniny?\" class=\"wp-image-399303\" title=\"Jak j\u00edst v\u00edce 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>Jak j\u00edst v\u00edce vl\u00e1kniny a splnit jej\u00ed doporu\u010den\u00fd p\u0159\u00edjem?<\/strong><\/h3>\n\n\n\n<ol style=\"list-style-type:1\" class=\"wp-block-list\">\n<li><strong>Vyb\u00edrejte celozrnn\u00e9 potraviny<\/strong> &#8211; celozrnn\u00e9 pe\u010divo, celozrnn\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/testoviny\/\" class=\"ek-link\">t\u011bstoviny <\/a>apod.<\/li>\n\n\n\n<li>Krom\u011b p\u0161enice dejte \u0161anci i jin\u00fdm obilnin\u00e1m, nap\u0159\u00edklad <strong>je\u010dmeni<\/strong>, <strong>ovsu<\/strong> nebo <strong>\u017eitu<\/strong>.<\/li>\n\n\n\n<li><strong>Vyzkou\u0161ejte pseudoobilniny <\/strong>&#8211; pohanku, <a href=\"https:\/\/gymbeam.cz\/quinoa-cerna-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinou<\/a> nebo amarant.<\/li>\n\n\n\n<li>P\u0159i pe\u010den\u00ed nahra\u010fte b\u00edlou mouku p\u0161eni\u010dnou celozrnnou, <a href=\"https:\/\/gymbeam.cz\/bio-zitna-mouka-celozrnna-hladka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eitnou<\/a>, pohankovou apod.<\/li>\n\n\n\n<li>Denn\u011b zkonzumujte<strong> minim\u00e1ln\u011b 400 g zeleniny a ovoce<\/strong>. Pod\u00edl zeleniny by m\u011bl b\u00fdt vy\u0161\u0161\u00ed ne\u017e pod\u00edl ovoce.<\/li>\n\n\n\n<li><strong>Ovoce a zeleninu neloupejte.<\/strong> Nejv\u00edce vl\u00e1kniny nap\u0159\u00edklad v jablk\u00e1ch, hru\u0161k\u00e1ch nebo okurk\u00e1ch se nach\u00e1z\u00ed pr\u00e1v\u011b v jejich slupce.<\/li>\n\n\n\n<li><strong>Minim\u00e1ln\u011b dvakr\u00e1t t\u00fddn\u011b<\/strong> za\u0159a\u010fte do j\u00eddeln\u00ed\u010dku <strong>lu\u0161t\u011bniny<\/strong>. Mohou b\u00fdt sou\u010d\u00e1st\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremova-cockova-polevka-s-dynovymi-seminky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pol\u00e9vky<\/a>, pomaz\u00e1nky nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-caesar-salat-s-krupavou-cizrnou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sal\u00e1tu<\/a>.<\/li>\n\n\n\n<li>Dop\u0159ejte si pravidelnou d\u00e1vku <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159ech\u016f nebo semen<\/a>. O\u0159echy m\u016f\u017eete nahradit i&nbsp;<a href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echov\u00fdmi m\u00e1sly<\/a>.<\/li>\n\n\n\n<li>P\u0159\u00edjem vl\u00e1kniny m\u016f\u017eete zv\u00fd\u0161it i p\u0159id\u00e1n\u00edm samostatn\u00e9 vl\u00e1kniny, a to nap\u0159\u00edklad formou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllia<\/a>, <a href=\"https:\/\/gymbeam.cz\/jablecna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jable\u010dn\u00e9 vl\u00e1kniny<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glukomananu<\/a> nebo nap\u0159\u00edklad komplexn\u00edho dopl\u0148ku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Daily Fiber<\/a>.<\/li>\n\n\n\n<li>Sledujte mno\u017estv\u00ed vl\u00e1kniny na <strong>etiket\u00e1ch <\/strong>potravin. Podle legislativy je za <strong>zdroj vl\u00e1kniny <\/strong>pova\u017eov\u00e1na potravina, kter\u00e1 m\u00e1 minim\u00e1ln\u011b <strong>3 g vl\u00e1kniny na 100 g<\/strong>. Pokud m\u00e1 potravina <strong>6 g vl\u00e1kniny a v\u00edce<\/strong>, m\u016f\u017eeme o n\u00ed \u0159\u00edci, \u017ee m\u00e1 <strong>vysok\u00fd obsah vl\u00e1kniny<\/strong>.&nbsp;<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\u017e\u00e1douc\u00ed \u00fa\u010dinky p\u0159i nadm\u011brn\u00e9m p\u0159\u00edjmu vl\u00e1kniny<\/strong><\/h3>\n\n\n\n<p>Fr\u00e1ze ,,v\u0161eho hodn\u011b \u0161kod\u00ed&#8221; plat\u00ed i pro vl\u00e1kninu. Doporu\u010den\u00fdch 25 &#8211; 30 g m\u00e1 nepop\u00edrateln\u00e9 zdravotn\u00ed benefity, ale pokud to s jej\u00edm mno\u017estv\u00edm p\u0159e\u017eeneme, m\u016f\u017ee n\u00e1m naopak zp\u016fsobit probl\u00e9my. Za nadm\u011brn\u00e9 mno\u017estv\u00ed se pova\u017euje denn\u00ed p\u0159\u00edjem <strong>50 &#8211; 60 g vl\u00e1kniny<\/strong>. Pot\u00ed\u017ee mohou nastat zejm\u00e9na tehdy, kdy\u017e takto vysok\u00e9ho p\u0159\u00edjmu dosahujeme dlouhodob\u011b.<\/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>Nadm\u011brn\u00e9 mno\u017estv\u00ed vl\u00e1kniny m\u016f\u017ee zp\u016fsobovat <strong>plynatost<\/strong> a <strong>bolesti b\u0159icha<\/strong>. K tomu m\u016f\u017ee doj\u00edt tak\u00e9 v p\u0159\u00edpad\u011b, \u017ee zv\u00fd\u0161\u00edme p\u0159\u00edjem vl\u00e1kniny p\u0159\u00edli\u0161 rychle.<\/li>\n\n\n\n<li>U n\u011bkoho se m\u016f\u017ee vysok\u00fd p\u0159\u00edjem projevit <strong>pr\u016fjmem<\/strong> a \u0159\u00eddkou stolic\u00ed.<\/li>\n\n\n\n<li>Pro nadm\u011brn\u00fd p\u0159\u00edjem vl\u00e1kniny je v\u0161ak typick\u00e1 i <strong>z\u00e1cpa<\/strong>. Zejm\u00e9na tehdy, kdy\u017e nem\u00e1me dostate\u010dn\u00fd pitn\u00fd re\u017eim. Pokud pijeme m\u00e1lo, z\u00e1cpu m\u016f\u017ee zp\u016fsobit i mno\u017estv\u00ed vl\u00e1kniny, kter\u00e9 je <strong>v limitech doporu\u010den\u00e9ho p\u0159\u00edjmu<\/strong>. Dbejte proto na p\u0159\u00edjem tekutin v mno\u017estv\u00ed <strong>30 &#8211; 45 ml na kilogram hmotnosti<\/strong>.<\/li>\n\n\n\n<li>Dlouhodob\u00fd nadm\u011brn\u00fd p\u0159\u00edjem vl\u00e1kniny m\u016f\u017ee v\u00e9st ke<strong> sn\u00ed\u017een\u00e9mu vst\u0159eb\u00e1v\u00e1n\u00ed miner\u00e1ln\u00edch l\u00e1tek<\/strong>, nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/zelezo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eeleza<\/a>, <a href=\"https:\/\/gymbeam.cz\/zinek-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.cz\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pn\u00edku<\/a>.<\/li>\n\n\n\n<li>Sn\u00ed\u017eeno m\u016f\u017ee b\u00fdt z\u00e1rove\u0148 i vst\u0159eb\u00e1v\u00e1n\u00ed n\u011bkter\u00fdch <strong>l\u00e9k\u016f<\/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>Jak vid\u00edte, ani se spoustou tak prosp\u011b\u0161n\u00e9 \u017eiviny jako je vl\u00e1knina to <strong>nen\u00ed vhodn\u00e9 p\u0159eh\u00e1n\u011bt<\/strong>. Pokud vl\u00e1knina ve va\u0161em j\u00eddeln\u00ed\u010dku chyb\u00ed, zvy\u0161te jej\u00ed p\u0159\u00edjem p\u0159im\u011b\u0159en\u00fdm zp\u016fsobem. Nejprve s\u00e1hn\u011bte po<strong> potravin\u00e1ch bohat\u00fdch na vl\u00e1kninu <\/strong>a a\u017e jako<strong> druhou volbu <\/strong>zva\u017eujte <strong>dopl\u0148ky v\u00fd\u017eivy<\/strong>. Kdy\u017e se naopak objev\u00ed n\u011bkter\u00e9 ze zm\u00edn\u011bn\u00fdch ne\u017e\u00e1douc\u00edch \u00fa\u010dink\u016f, zamyslete se, zda u\u017e vl\u00e1kniny nen\u00ed nadbytek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s tr\u00e1p\u00ed pocit plynatosti, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/proc-vas-trapi-nafoukle-bricho-a-jak-se-ho-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Co m\u016f\u017ee za nafouknut\u00e9 b\u0159icho a jak se ho zbavit?<\/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_vzit\"><\/span><strong>Co si z toho vz\u00edt?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vl\u00e1knina m\u00e1 nepop\u00edrateln\u011b<strong> prosp\u011b\u0161n\u00fd vliv na na\u0161e zdrav\u00ed<\/strong>. Proto je velk\u00e1 \u0161koda, pokud j\u00ed n\u00e1hodou nem\u00e1te ve strav\u011b dostatek. Kdy\u017e chcete podpo\u0159it sv\u00e9 <strong>tr\u00e1ven\u00ed<\/strong>, <strong>zdrav\u00ed tr\u00e1vic\u00edho traktu<\/strong>, <strong>slo\u017een\u00ed st\u0159evn\u00ed mikrobioty<\/strong> nebo p\u0159edej\u00edt <strong>v\u00fdkyv\u016fm krevn\u00edho cukru<\/strong>, zam\u011b\u0159te se na p\u0159\u00edjem alespo\u0148 25 g vl\u00e1kniny za den. Pom\u016f\u017ee v\u00e1m s t\u00edm vy\u0161\u0161\u00ed p\u0159\u00edjem <strong>lu\u0161t\u011bnin<\/strong>, <strong>celozrnn\u00fdch potravin<\/strong>, <strong>zeleniny<\/strong>,<strong> ovoce <\/strong>a <strong>o\u0159ech\u016f<\/strong>.<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud byl pro v\u00e1s \u010dl\u00e1nek p\u0159\u00ednosn\u00fd, roz\u0161i\u0159te ho sd\u00edlen\u00edm mezi sv\u00fdmi zn\u00e1m\u00fdmi a p\u0159\u00e1teli.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\u016fle\u017eitou slo\u017ekou ka\u017ed\u00e9ho kvalitn\u00edho j\u00eddeln\u00ed\u010dku. Ale v\u00edte, pro\u010d tomu tak vlastn\u011b je? Jak\u00e9 jsou mnoh\u00e9 zdravotn\u00ed benefity vl\u00e1kniny a jak\u00fdmi potravinami zv\u00fd\u0161\u00edte jej\u00ed p\u0159\u00edjem, to v\u00e1m prozrad\u00ed dne\u0161n\u00ed \u010dl\u00e1nek.<\/p>\n","protected":false},"author":156,"featured_media":399128,"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":[32],"tags":[7353,7461,7587,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-399727","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-strava-cs","9":"tag-traveni","10":"tag-vlaknina-cs","11":"tag-zdravi","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co je vl\u00e1knina, kde se nach\u00e1z\u00ed a jak\u00fd m\u00e1 v\u00fdznam v potrav\u011b? M\u016f\u017ee zlep\u0161it tr\u00e1ven\u00ed, nakrmit st\u0159evn\u00ed mikrobiotu nebo pomoci zhubnout.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/vlaknina-v-potravinach-vyhody\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Co je vl\u00e1knina, kde se nach\u00e1z\u00ed a jak\u00fd m\u00e1 v\u00fdznam v potrav\u011b? M\u016f\u017ee zlep\u0161it tr\u00e1ven\u00ed, nakrmit st\u0159evn\u00ed mikrobiotu nebo pomoci zhubnout.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-24T15:41:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-30T12:25:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed?\",\"datePublished\":\"2022-10-24T15:41:50+00:00\",\"dateModified\":\"2025-05-30T12:25:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\"},\"wordCount\":4054,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png\",\"keywords\":[\"strava\",\"tr\u00e1ven\u00ed\",\"vl\u00e1knina\",\"zdrav\u00ed\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00ed styl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\",\"name\":\"Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png\",\"datePublished\":\"2022-10-24T15:41:50+00:00\",\"dateModified\":\"2025-05-30T12:25:45+00:00\",\"description\":\"Co je vl\u00e1knina, kde se nach\u00e1z\u00ed a jak\u00fd m\u00e1 v\u00fdznam v potrav\u011b? M\u016f\u017ee zlep\u0161it tr\u00e1ven\u00ed, nakrmit st\u0159evn\u00ed mikrobiotu nebo pomoci zhubnout.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Vl\u00e1knina: Pre\u010do ju potrebujeme a v ak\u00fdch potravin\u00e1ch sa nach\u00e1dza?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed? - GymBeam Blog","description":"Co je vl\u00e1knina, kde se nach\u00e1z\u00ed a jak\u00fd m\u00e1 v\u00fdznam v potrav\u011b? M\u016f\u017ee zlep\u0161it tr\u00e1ven\u00ed, nakrmit st\u0159evn\u00ed mikrobiotu nebo pomoci zhubnout.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/vlaknina-v-potravinach-vyhody\/","og_type":"article","og_title":"Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed? - GymBeam Blog","og_description":"Co je vl\u00e1knina, kde se nach\u00e1z\u00ed a jak\u00fd m\u00e1 v\u00fdznam v potrav\u011b? M\u016f\u017ee zlep\u0161it tr\u00e1ven\u00ed, nakrmit st\u0159evn\u00ed mikrobiotu nebo pomoci zhubnout.","og_url":"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/","og_site_name":"GymBeam Blog","article_published_time":"2022-10-24T15:41:50+00:00","article_modified_time":"2025-05-30T12:25:45+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png","type":"image\/png"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"20 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed?","datePublished":"2022-10-24T15:41:50+00:00","dateModified":"2025-05-30T12:25:45+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/"},"wordCount":4054,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png","keywords":["strava","tr\u00e1ven\u00ed","vl\u00e1knina","zdrav\u00ed"],"articleSection":["Strava a zdrav\u00fd \u017eivotn\u00ed styl"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/","url":"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/","name":"Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png","datePublished":"2022-10-24T15:41:50+00:00","dateModified":"2025-05-30T12:25:45+00:00","description":"Co je vl\u00e1knina, kde se nach\u00e1z\u00ed a jak\u00fd m\u00e1 v\u00fdznam v potrav\u011b? M\u016f\u017ee zlep\u0161it tr\u00e1ven\u00ed, nakrmit st\u0159evn\u00ed mikrobiotu nebo pomoci zhubnout.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Vlaknina-FB-.png","width":1200,"height":628,"caption":"Vl\u00e1knina: Pre\u010do ju potrebujeme a v ak\u00fdch potravin\u00e1ch sa nach\u00e1dza?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/399727","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=399727"}],"version-history":[{"count":6,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/399727\/revisions"}],"predecessor-version":[{"id":726771,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/399727\/revisions\/726771"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/399128"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=399727"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=399727"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=399727"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=399727"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=399727"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}