{"id":417145,"date":"2023-01-23T10:00:00","date_gmt":"2023-01-23T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=417145"},"modified":"2025-05-12T12:08:51","modified_gmt":"2025-05-12T10:08:51","slug":"bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/","title":{"rendered":"Bielkoviny: Funkcie v tele, optim\u00e1lny pr\u00edjem, zdroje v potravin\u00e1ch a \u010do hroz\u00ed pri ich nedostatku"},"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\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Co_su_bielkoviny\" title=\"\u010co s\u00fa bielkoviny?\">\u010co s\u00fa bielkoviny?<\/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\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Z_coho_sa_skladaju_bielkoviny\" title=\"Z \u010doho sa skladaj\u00fa bielkoviny?&nbsp;\">Z \u010doho sa skladaj\u00fa bielkoviny?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Ako_rozdelujeme_aminokyseliny\" title=\"Ako rozde\u013eujeme aminokyseliny?\">Ako rozde\u013eujeme aminokyseliny?<\/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\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Delenie_bielkovin_podla_obsahu_aminokyselin\" title=\"Delenie bielkovin pod\u013ea obsahu aminokysel\u00edn\">Delenie bielkovin pod\u013ea obsahu aminokysel\u00edn<\/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\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Ako_sa_lisia_rastlinne_a_zivocisne_zdroje_bielkovin\" title=\"Ako sa l\u00ed\u0161ia rastlinn\u00e9 a \u017eivo\u010d\u00ed\u0161ne zdroje bielkov\u00edn?\">Ako sa l\u00ed\u0161ia rastlinn\u00e9 a \u017eivo\u010d\u00ed\u0161ne zdroje bielkov\u00edn?<\/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\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Ako_ziskat_dostatok_esencialnych_aminokyselin_z_rastlinnych_zdrojov\" title=\"Ako z\u00edska\u0165 dostatok esenci\u00e1lnych aminokysel\u00edn z rastlinn\u00fdch zdrojov?\">Ako z\u00edska\u0165 dostatok esenci\u00e1lnych aminokysel\u00edn z rastlinn\u00fdch zdrojov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Metabolizmus_bielkovin_Ako_sa_spravaju_v_tele\" title=\"Metabolizmus bielkovin: Ako sa spr\u00e1vaj\u00fa v tele?&nbsp;\">Metabolizmus bielkovin: Ako sa spr\u00e1vaj\u00fa v tele?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Vyznam_bielkovin_pre_telo\" title=\"V\u00fdznam bielkovin pre telo&nbsp;\">V\u00fdznam bielkovin pre telo&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Bielkoviny_a_chudnutie\" title=\"Bielkoviny a chudnutie\">Bielkoviny a chudnutie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Ako_vplyvaju_bielkoviny_na_sportovy_vykon\" title=\"Ako vpl\u00fdvaj\u00fa bielkoviny na \u0161portov\u00fd v\u00fdkon?\">Ako vpl\u00fdvaj\u00fa bielkoviny na \u0161portov\u00fd v\u00fdkon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Potraviny_bohate_na_bielkoviny\" title=\"Potraviny bohat\u00e9 na bielkoviny\">Potraviny bohat\u00e9 na bielkoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Kolko_bielkovin_denne_prijat\" title=\"Ko\u013eko bielkov\u00edn denne prija\u0165?&nbsp;\">Ko\u013eko bielkov\u00edn denne prija\u0165?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Mali_by_sme_suplementovat_bielkoviny\" title=\"Mali by sme suplementova\u0165 bielkoviny?\">Mali by sme suplementova\u0165 bielkoviny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Kedy_pouzivat_proteiny\" title=\"Kedy pou\u017e\u00edva\u0165 prote\u00edny?\">Kedy pou\u017e\u00edva\u0165 prote\u00edny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Co_hrozi_pri_nedostatocnom_prijme_bielkovin\" title=\"\u010co hroz\u00ed pri nedostato\u010dnom pr\u00edjme bielkov\u00edn\">\u010co hroz\u00ed pri nedostato\u010dnom pr\u00edjme bielkov\u00edn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Je_nadmerny_prijem_bielkovin_skodlivy\" title=\"Je nadmern\u00fd pr\u00edjem bielkov\u00edn \u0161kodliv\u00fd?&nbsp;\">Je nadmern\u00fd pr\u00edjem bielkov\u00edn \u0161kodliv\u00fd?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Ako_jest_viac_bielkovin_a_splnit_ich_odporucany_prijem\" title=\"Ako jes\u0165 viac bielkov\u00edn a splni\u0165 ich odpor\u00fa\u010dan\u00fd pr\u00edjem?&nbsp;\">Ako jes\u0165 viac bielkov\u00edn a splni\u0165 ich odpor\u00fa\u010dan\u00fd pr\u00edjem?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Co_jest_ked_mam_problem_s_travenim_niektorych_potravin\" title=\"\u010co jes\u0165, ke\u010f m\u00e1m probl\u00e9m s tr\u00e1ven\u00edm niektor\u00fdch potrav\u00edn?\">\u010co jes\u0165, ke\u010f m\u00e1m probl\u00e9m s tr\u00e1ven\u00edm niektor\u00fdch potrav\u00edn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Ktore_zdroje_bielkovin_su_najlepsie_a_ktore_obmedzit\" title=\"Ktor\u00e9 zdroje bielkov\u00edn s\u00fa najlep\u0161ie a ktor\u00e9 obmedzi\u0165?\">Ktor\u00e9 zdroje bielkov\u00edn s\u00fa najlep\u0161ie a ktor\u00e9 obmedzi\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Z troch makro\u017eiv\u00edn, medzi ktor\u00e9 patria okrem bielkov\u00edn aj tuky a sacharidy, sa pravdepodobne pr\u00e1ve bielkoviny te\u0161ia tej najv\u00e4\u010d\u0161ej popularite. Ve\u010f ktor\u00e1 in\u00e1 \u017eivina je tak \u010dasto sklo\u0148ovan\u00e1 napr\u00edklad v \u0161portovej v\u00fd\u017eive \u010di pri chudnut\u00ed? Svetl\u00e1 reflektorov s\u00fa na bielkoviny zamieren\u00e9 opr\u00e1vnene, ke\u010f\u017ee ich potrebujeme nielen na rast svalov, ale aj pre optim\u00e1lnu funkciu imunitn\u00e9ho syst\u00e9mu \u010di celkovej regener\u00e1cie organizmu. Ak\u00e9 s\u00fa ich \u010fal\u0161ie benefity, ak\u00fd maj\u00fa vplyv na zdravie a ko\u013eko by sme ich mali ide\u00e1lne prij\u00edma\u0165, v\u00e1m prezrad\u00ed dne\u0161n\u00fd \u010dl\u00e1nok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_su_bielkoviny\"><\/span>\u010co s\u00fa bielkoviny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bielkoviny, inak naz\u00fdvan\u00e9 aj <strong>prote\u00edny<\/strong>, s\u00fa ved\u013ea tukov a sacharidov jedna z troch <strong>makro\u017eiv\u00edn <\/strong>v na\u0161ej strave. Ke\u010f\u017ee s\u00fa z\u00e1kladnou stavebnou jednotkou n\u00e1\u0161ho tela, ich pravideln\u00fd pr\u00edjem je nevyhnutn\u00fd pre na\u0161e zdravie. S\u00fa vyu\u017e\u00edvan\u00e9 nielen na v\u0161eobecne zn\u00e1my rast svalov, ale aj tvorbu imunitn\u00fdch buniek, enz\u00fdmov, horm\u00f3nov a \u010fal\u0161\u00edch potrebn\u00fdch l\u00e1tok. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><sup><span style=\"color:#ff6600\" class=\"tadv-color\"> <\/span><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na rozdiel od sacharidov a tukov si na\u0161e telo <strong>nedok\u00e1\u017ee vytvori\u0165 \u017eiadnu v\u00e4\u010d\u0161iu z\u00e1sobu bielkov\u00edn, <\/strong>preto je ich dostato\u010dn\u00fd denn\u00fd pr\u00edjem o to d\u00f4le\u017eitej\u0161\u00ed. V tele s\u00edce cirkuluj\u00fa aj <strong>vo\u013en\u00e9 <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/aminokyseliny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>aminokyseliny<\/strong><\/a> (tzv. <strong>aminokyselinov\u00fd pool<\/strong>), ktor\u00e9 sl\u00fa\u017eia ako tak\u00e1 n\u00fadzov\u00e1 rezerva, ale ich mno\u017estvo je obmedzen\u00e9. V tele 70 kg \u010dloveka tvoria zhruba 2 % z celkov\u00e9ho mno\u017estva aminokysel\u00edn (cca 200 g). <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea odpor\u00fa\u010dan\u00ed pre americk\u00e9 obyvate\u013estvo na obdobie 2020 &#8211; 2025 (<em>Dietary Guidelines for Americans 2020\u2013\u20602025<\/em>) by v priemernej racion\u00e1lnej strave be\u017en\u00e9ho \u010dloveka mali bielkoviny tvori\u0165 <strong>10 \u2013 \u206035 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu<\/strong> (pri referen\u010dnom pr\u00edjme 2000 kcal to predstavuje 50 &#8211; 175 g bielkov\u00edn). Energetick\u00e1 hodnota <strong>1 g bielkov\u00edn s\u00fa 4 kcal (17 kJ),<\/strong> rovnako ako v pr\u00edpade sacharidov, zatia\u013e \u010do 1 g tuku m\u00e1 9 kcal (37 kJ) . Potravinov\u00e9 zdroje bielkov\u00edn n\u00e1jdeme v \u017eivo\u010d\u00ed\u0161nej, ale aj rastlinnej r\u00ed\u0161i. <span style=\"color:#ff6600\" class=\"tadv-color\">[8,22]<\/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 is-style-default\">Medzi \u017eivo\u010d\u00ed\u0161ne zdroje bielkov\u00edn patria napr\u00edklad:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>m\u00e4so a v\u00fdrobky z m\u00e4sa<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vajicka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vajcia<\/a><\/li>\n\n\n\n<li>mlie\u010dne v\u00fdrobky<\/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 is-style-default\">Z rastlinn\u00fdch zdrojov s\u00fa na bielkoviny bohat\u00e9:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><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> <\/strong>a v\u00fdrobky z nich<\/li>\n\n\n\n<li><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><\/li>\n\n\n\n<li><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;<\/li>\n\n\n\n<li>rastlinn\u00e9 n\u00e1hrady m\u00e4sa, ako je <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">seitan<\/a><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"> <\/a>\u010di robi \u201cm\u00e4so\u201d<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hoci obe skupiny potrav\u00edn obsahuj\u00fa bielkoviny, tie \u017eivo\u010d\u00ed\u0161ne s\u00fa ich lep\u0161\u00edmi zdrojmi. Maj\u00fa toti\u017e <strong>kvalitnej\u0161ie zlo\u017eenie. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/2023\/01\/iStock-505592732-_-OK-1124x750.jpg\" alt=\"\u010co obsahuje bielkoviny\" class=\"wp-image-417316\" style=\"width:843px;height:563px\" title=\"\u010co obsahuje bielkoviny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Z_coho_sa_skladaju_bielkoviny\"><\/span>Z \u010doho sa skladaj\u00fa bielkoviny?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00e1kladnou stavebnou jednotkou bielkov\u00edn s\u00fa <strong>aminokyseliny (AK)<\/strong>. Tie s\u00fa navz\u00e1jom prepojen\u00e9 tzv. <strong>peptidovou v\u00e4zbou<\/strong> a tvoria tak re\u0165azce naz\u00fdvan\u00e9 <strong>peptidy<\/strong>. A\u017e re\u0165azce s po\u010dtom aminokysel\u00edn v\u00e4\u010d\u0161\u00edm ako 100 s\u00fa pova\u017eovan\u00e9 za <strong>bielkoviny<\/strong>. Na\u0161e telo potrebuje iba <strong>20 aminokysel\u00edn <\/strong>(tzv. prote\u00ednog\u00e9nnych) na to, aby vytvorilo v\u0161etky bielkoviny, ktor\u00e9 potrebuje k svojmu spr\u00e1vnemu fungovaniu. Tak\u00e9 n\u00edzke \u010d\u00edslo je naozaj obdivuhodn\u00e9, preto\u017ee, ako zist\u00edte \u010falej, telo pou\u017e\u00edva bielkoviny na nespo\u010detn\u00e9 mno\u017estvo \u00fa\u010delov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre lep\u0161ie pochopenie si re\u0165azce bielkov\u00edn predstavte napr\u00edklad ako r\u00f4zne <strong>p\u00edsmen\u00e1<\/strong> navz\u00e1jom spojen\u00e9 <strong>\u0161n\u00farkou<\/strong>. P\u00edsmen\u00e1 predstavuj\u00fa <strong>jednotliv\u00e9 aminokyseliny<\/strong>, zatia\u013e \u010do \u0161n\u00farky, ktor\u00e9 ich dr\u017eia pohromade, s\u00fa u\u017e spom\u00ednan\u00e9 <strong>peptidov\u00e9 v\u00e4zby<\/strong>. Aminokyseliny m\u00f4\u017eu by\u0165 takto posp\u00e1jan\u00e9 do <strong>rozmanit\u00fdch kombin\u00e1ci\u00ed <\/strong>a vytv\u00e1ra\u0165 <strong>r\u00f4zne dlh\u00e9 re\u0165azce<\/strong>. Ka\u017ed\u00fd z vytvoren\u00fdch variant m\u00f4\u017ee ma\u0165 in\u00fa \u00falohu. Jeden re\u0165azec m\u00f4\u017ee napr\u00edklad tvori\u0165 enz\u00fdm, ktor\u00fd pom\u00e1ha s tr\u00e1ven\u00edm potravy, zatia\u013e \u010do \u010fal\u0161\u00ed m\u00f4\u017ee by\u0165 s\u00fa\u010das\u0165ou svalovej hmoty.&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 is-style-default\">Pod\u013ea po\u010dtu aminokysel\u00edn v re\u0165azci rozli\u0161ujeme:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Oligopeptidy <\/strong>obsahuj\u00fa 2 &#8211; 10 aminokysel\u00edn.<\/li>\n\n\n\n<li><strong>Polypeptidy<\/strong> s\u00fa zlo\u017een\u00e9 z 11 &#8211; 100 aminokysel\u00edn.<\/li>\n\n\n\n<li><strong>Vlastn\u00e9 bielkoviny (prote\u00edny)<\/strong> s\u00fa tvoren\u00e9 viac ako 100 aminokyselinami.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_rozdelujeme_aminokyseliny\"><\/span>Ako rozde\u013eujeme aminokyseliny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spom\u00ednan\u00fdch <strong>dvadsa\u0165 aminokysel\u00edn <\/strong>d\u00f4le\u017eit\u00fdch pre n\u00e1\u0161 \u017eivot sa rozde\u013euje na nieko\u013eko skup\u00edn. Niektor\u00e9 si toti\u017e na\u0161e telo dok\u00e1\u017ee vyrobi\u0165 samo, zatia\u013e \u010do in\u00e9 mus\u00ed z\u00edska\u0165 zo stravy alebo cielenej pomoci doplnkov v\u00fd\u017eivy.<\/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\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-843x1124.jpeg\" alt=\"\" class=\"wp-image-417334\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28.jpeg 1536w\" 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<h3 class=\"wp-block-heading is-style-default\">1. <strong>Esenci\u00e1lne aminokyseliny (EAK)<\/strong><\/h3>\n\n\n\n<p>Tie si na\u0161e telo <strong>nedok\u00e1\u017ee vyrobi\u0165 <\/strong>a preto ich mus\u00ed prij\u00edma\u0165 formou stravy.<\/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 is-style-default\">Medzi esenci\u00e1lne aminokyseliny patria:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>leuc\u00edn<\/li>\n\n\n\n<li>izoleuc\u00edn<\/li>\n\n\n\n<li>val\u00edn<\/li>\n\n\n\n<li>lyz\u00edn<\/li>\n\n\n\n<li>metion\u00edn<\/li>\n\n\n\n<li>fenylalan\u00edn<\/li>\n\n\n\n<li>treon\u00edn<\/li>\n\n\n\n<li>tryptof\u00e1n<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edmavos\u0165ou je, \u017ee leuc\u00edn, izoleuc\u00edn a val\u00edn s\u00fa rozvetven\u00e9 aminokyseliny, zn\u00e1me ako <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> (<em>Branched Chain Amino Acids)<\/em>, ktor\u00e9 sa bohato vyu\u017e\u00edvaj\u00fa v \u0161portovej v\u00fd\u017eive.<\/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 is-style-default\">2. Neesenci\u00e1lne aminokyseliny<\/h3>\n\n\n\n<p>Tie si telo <strong>vie vytvori\u0165. <\/strong>Nie je tak odk\u00e1zan\u00e9 na ich pr\u00edjem zvonka. S\u00fa v\u00fdsledkom premeny esenci\u00e1lnych aminokysel\u00edn alebo vznikaj\u00fa pri r\u00f4znych procesoch rozkladu telov\u00fdch bielkov\u00edn.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Medzi neesenci\u00e1lne aminokyseliny patria:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>alan\u00edn<\/li>\n\n\n\n<li>asparag\u00edn<\/li>\n\n\n\n<li>cyste\u00edn<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/43-glutamin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glutam\u00edn<\/a><\/li>\n\n\n\n<li>glyc\u00edn<\/li>\n\n\n\n<li>kyselina aspar\u00e1gov\u00e1<\/li>\n\n\n\n<li>kyselina glut\u00e1mov\u00e1<\/li>\n\n\n\n<li>prol\u00edn<\/li>\n\n\n\n<li>ser\u00edn<\/li>\n\n\n\n<li>tyroz\u00edn<\/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 is-style-default\">3. Semiesenci\u00e1lne (podmienene esenci\u00e1lne) <strong>aminokyseliny<\/strong><\/h3>\n\n\n\n<p>S\u00fa tie, na ktor\u00fdch pr\u00edjme z potravy sme z\u00e1visl\u00ed len v <strong>niektor\u00fdch obdobiach \u017eivota<\/strong> (napr. v detstve).&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Medzi semiesenci\u00e1lne aminokyseliny patria:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/107-arginin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">argin\u00edn<\/a><\/li>\n\n\n\n<li>histid\u00edn<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5075,28324,28683,5012,28689,54646,54667,36262,5968,5333,28621,48139,67684,30248,9061,48406,37996,35542,60658,59179,53185,53113,53080\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Delenie_bielkovin_podla_obsahu_aminokyselin\"><\/span>Delenie bielkovin pod\u013ea obsahu aminokysel\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O r\u00f4znych typoch aminokysel\u00edn nehovor\u00edme len tak, pre ni\u010d za ni\u010d.<strong> Esenci\u00e1lne <\/strong>a <strong>neesenci\u00e1lne <\/strong>aminokyseliny sa toti\u017e nach\u00e1dzaj\u00fa v potravin\u00e1ch bohat\u00fdch na bielkoviny v r\u00f4znych <strong>pomeroch <\/strong>a <strong>kombin\u00e1ci\u00e1ch<\/strong>. Od toho sa n\u00e1sledne odv\u00edja <strong>kvalita <\/strong>bielkov\u00edn<strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plnohodnotn\u00e9 bielkoviny<\/strong> s\u00fa tie, ktor\u00e9 obsahuj\u00fa esenci\u00e1lne aminokyseliny v optim\u00e1lnom mno\u017estve a pomere. Tie toti\u017e najviac vyhovuj\u00fa <strong>potreb\u00e1m n\u00e1\u0161ho tela<\/strong>.&nbsp; Patria medzi ne najm\u00e4 \u017eivo\u010d\u00ed\u0161ne potraviny, ale pribli\u017euj\u00fa sa k nim aj niektor\u00e9 z rastlinn\u00fdch zdrojov, ako napr\u00edklad s\u00f3ja, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">c\u00edcer<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/quinoa-cierna-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>.<\/li>\n\n\n\n<li><strong>Neplnohodnotn\u00e9 bielkoviny<\/strong> nemaj\u00fa vyv\u00e1\u017een\u00e9 mno\u017estvo esenci\u00e1lnych aminokysel\u00edn, \u010do zni\u017euje ich kvalitu. Medzi neplnohodnotn\u00e9 zdroje patr\u00ed v\u00e4\u010d\u0161ina rastlinn\u00fdch potrav\u00edn.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_sa_lisia_rastlinne_a_zivocisne_zdroje_bielkovin\"><\/span>Ako sa l\u00ed\u0161ia rastlinn\u00e9 a \u017eivo\u010d\u00ed\u0161ne zdroje bielkov\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obe rastlinn\u00e9 aj \u017eivo\u010d\u00ed\u0161ne zdroje m\u00f4\u017eu by\u0165 bohat\u00e9 na bielkoviny. V\u0161eobecne v\u0161ak plat\u00ed, \u017ee tie \u017eivo\u010d\u00ed\u0161ne s\u00fa kvalitnej\u0161ie ako rastlinn\u00e9, preto\u017ee maj\u00fa <strong>vhodnej\u0161ie spektrum esenci\u00e1lnych aminokysel\u00edn <\/strong>pre potreby n\u00e1\u0161ho organizmu. Nie je to v\u0161ak tak, \u017ee by rastlinn\u00e9 potraviny niektor\u00e9 z t\u00fdchto aminokysel\u00edn v\u00f4bec neobsahovali. V\u00e4\u010d\u0161ina z nich sa nach\u00e1dza v ka\u017edom rastlinnom zdroji bielkov\u00edn, ale v <strong>nedostato\u010dnom mno\u017estve<\/strong>.&nbsp;Tieto ch\u00fdbaj\u00face aminokyseliny sa naz\u00fdvaj\u00fa <strong>limituj\u00face aminokyseliny<\/strong>. Na\u0161\u0165astie ka\u017edej skupine rastlinn\u00fdch potrav\u00edn ch\u00fdbaj\u00fa in\u00e9 aminokyseliny, tak\u017ee vhodnou kombin\u00e1ciou rastlinn\u00fdch zdrojov sa m\u00f4\u017eeme tohto nedostatku takmer zbavi\u0165. Napr\u00edklad <strong>obilniny <\/strong>maj\u00fa nedostatok aminokyseliny <strong>lyz\u00ednu<\/strong>, zatia\u013e \u010do <strong>strukovin\u00e1m<\/strong> ch\u00fdba <strong>metion\u00edn<\/strong>. Ich kombin\u00e1ciou dok\u00e1\u017eeme vytvori\u0165 vhodn\u00e9 spektrum AK. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyv\u00e1\u017een\u00fd obsah EAK n\u00e1s zauj\u00edma hlavne preto, \u017ee bielkoviny s ich <strong>optim\u00e1lnym pomerom <\/strong>s\u00fa v tele <strong>lep\u0161ie vyu\u017eite\u013en\u00e9<\/strong> (lep\u0161ie sa z nich tvoria svalov\u00e9 bielkoviny a pod.). <span style=\"color:#ff6600\" class=\"tadv-color\">[7,26]<\/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\u00e9 je v\u0161ak tie\u017e spomen\u00fa\u0165, \u017ee rastlinn\u00e9 zdroje sa od t\u00fdch \u017eivo\u010d\u00ed\u0161nych l\u00ed\u0161ia aj<strong> ni\u017e\u0161ou vstrebate\u013enos\u0165ou<\/strong>. Obsahuj\u00fa toti\u017e <strong>antinutri\u010dn\u00e9 l\u00e1tky,<\/strong> ktor\u00e9 m\u00f4\u017eu vstrebate\u013enos\u0165 ich bielkov\u00edn zni\u017eova\u0165. Na\u0161\u0165astie t\u00fato nev\u00fdhodu dok\u00e1\u017eeme niektor\u00fdmi postupmi v kuchyni \u010diasto\u010dne zmierni\u0165. Mno\u017estvo antinutri\u010dn\u00fdch l\u00e1tok zn\u00ed\u017eite napr\u00edklad <strong>namo\u010den\u00edm <\/strong>potraviny pred jej varen\u00edm (vodu n\u00e1sledne vylejte), <strong>kl\u00ed\u010den\u00edm <\/strong>alebo aj samotn\u00fdm <strong>varen\u00edm<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[15,24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2023\/01\/iStock-1069612376-OK-1124x750.jpg\" alt=\"Rastlinn\u00e9 zdroje bielkov\u00edn\" class=\"wp-image-417367\" style=\"width:843px;height:563px\" title=\"Rastlinn\u00e9 zdroje bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_ziskat_dostatok_esencialnych_aminokyselin_z_rastlinnych_zdrojov\"><\/span>Ako z\u00edska\u0165 dostatok esenci\u00e1lnych aminokysel\u00edn z rastlinn\u00fdch zdrojov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neplnohodnotn\u00fd obsah esenci\u00e1lnych aminokysel\u00edn v <strong>rastlinn\u00fdch potravin\u00e1ch <\/strong>je d\u00f4vodom, pre\u010do je najm\u00e4 \u013eu\u010fom, ktor\u00ed na nich maj\u00fa <strong>zalo\u017een\u00fa svoju stravu<\/strong>, odpor\u00fa\u010dan\u00e9 poctivo pl\u00e1nova\u0165 svoj jed\u00e1lni\u010dek. Strava tak\u00e9hoto \u010dloveka by mala denne obsahova\u0165 <strong>pestr\u00e9 spektrum rastlinn\u00fdch potrav\u00edn<\/strong>, aby bola pokryt\u00e1 potreba<strong> v\u0161etk\u00fdch esenci\u00e1lnych aminokysel\u00edn<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dosiahnu to napr\u00edklad kombin\u00e1ciou <strong>obiln\u00edn a strukov\u00edn<\/strong>, ke\u010f\u017ee tieto potravinov\u00e9 skupiny sa navz\u00e1jom dop\u013a\u0148aj\u00fa v obsahu esenci\u00e1lnych AK. Neznamen\u00e1 to v\u0161ak, \u017ee je nutn\u00e9 prija\u0165 obe skupiny v jednom jedle (hoci je to najpraktickej\u0161ie a najide\u00e1lnej\u0161ie). Sta\u010d\u00ed, aby bol pr\u00edjem dostato\u010dn\u00fd<strong> v priebehu cel\u00e9ho d\u0148a.<\/strong> T\u00fdka sa to najm\u00e4 <a href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>veg\u00e1nov<\/strong><\/a>, ke\u010f\u017ee vegetari\u00e1ni konzumuj\u00fa mlie\u010dne v\u00fdrobky (pr\u00edpadne ryby \u010di vajcia), \u010do s\u00fa plnohodnotn\u00e9 zdroje bielkov\u00edn.<\/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 is-style-default\">Ako kombinova\u0165 rastlinn\u00e9 zdroje bielkov\u00edn?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Zdroj<\/th><th>limituj\u00face AMK<\/th><th><strong>S ak\u00fdmi potravinami ich kombinova\u0165 pre doplnenie limituj\u00facich AK?<\/strong><\/th><\/tr><\/thead><tbody><tr><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Obilniny<\/td><td>lyz\u00edn, treon\u00edn<\/td><td>strukoviny<\/td><\/tr><tr><td>Strukoviny<\/td><td>metion\u00edn<\/td><td>obilniny, orechy, semen\u00e1<\/td><\/tr><tr><td>Orechy a semen\u00e1<\/td><td>lyz\u00edn<\/td><td>strukoviny<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/figcaption><\/figure>\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 is-style-default\">Ako sa hodnot\u00ed kvalita bielkov\u00edn?&nbsp;<\/h3>\n\n\n\n<p>Ako vid\u00edte, kvalita jednotliv\u00fdch bielkov\u00edn sa l\u00ed\u0161i. Existuje pritom nieko\u013eko met\u00f3d, ako ju stanovi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Biologick\u00e1 hodnota <\/strong>sleduje vyu\u017eite\u013enos\u0165 bielkov\u00edn pod\u013ea toho, ko\u013eko <strong>dus\u00edka <\/strong>sa vyl\u00fa\u010di z tela. Dus\u00edk je toti\u017e s\u00fa\u010das\u0165ou bielkov\u00edn a t\u00e1to met\u00f3da pracuje s predstavou, \u017ee bielkoviny, z ktor\u00fdch vyl\u00fa\u010den\u00fd dus\u00edk poch\u00e1dza, boli v tele vyu\u017eit\u00e9 na tvorbu bielkov\u00edn. Jedn\u00e1 sa v\u0161ak o pomerne nepresn\u00fd postup, preto\u017ee bielkoviny m\u00f4\u017eu by\u0165 pou\u017eit\u00e9 aj napr\u00edklad ako zdroj energie \u010di na \u010fal\u0161ie \u00fa\u010dely. Potraviny s najvy\u0161\u0161ou biologickou hodnotou s\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn<\/a> a vajce. <span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span><\/li>\n\n\n\n<li><strong>Met\u00f3da aminokyselinov\u00e9ho sk\u00f3re (Amino Acid Score, AAS)<\/strong> porovn\u00e1va obsah esenci\u00e1lnych aminokysel\u00edn v sledovanej bielkovine s <strong>referen\u010dnou bielkovinou<\/strong>, ktor\u00e1 je definovan\u00e1 Svetovou zdravotn\u00edckou organiz\u00e1ciou (WHO). Bielkoviny m\u00f4\u017eu v tomto rebr\u00ed\u010dku dosiahnu\u0165 hodnoty 0 \u2013 \u20601, pr\u00edpadne vy\u0161\u0161ie, \u010do u\u017e zna\u010d\u00ed v\u00fdrazne kvalitn\u00fd zdroj bielkov\u00edn. Medzi tie najkvalitnej\u0161ie patr\u00ed napr\u00edklad <strong>vajce <\/strong>alebo <strong>mlieko<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/li>\n\n\n\n<li>Okrem obsahu esenci\u00e1lnych aminokysel\u00edn je mo\u017en\u00e9 zoh\u013ead\u0148ova\u0165 aj ich <strong>str\u00e1vite\u013enos\u0165<\/strong>, \u010do dok\u00e1\u017ee met\u00f3da <strong>PDCAAS (Protein Digestibility &#8211; Corrected Amino Acid Score)<\/strong>. Aj tu m\u00f4\u017eu bielkoviny dosahova\u0165 hodnoty 0 \u2013 \u20601, pr\u00edpadne vy\u0161\u0161ie. \u010c\u00edm vy\u0161\u0161ia hodnota, t\u00fdm je bielkovina <strong>kvalitnej\u0161ia <\/strong>a z\u00e1rove\u0148 <strong>str\u00e1vite\u013enej\u0161ia<\/strong>. Medzi najlep\u0161ie zdroje z tohto poh\u013eadu patr\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>srv\u00e1tkov\u00fd prote\u00edn<\/strong><\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-dovodov-preco-jest-vajcia\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vajce<\/strong><\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[11,22]<\/span><\/li>\n\n\n\n<li><strong>Met\u00f3da DIAAS (Digestible Indispensable Amino Acid Score)<\/strong> berie do \u00favahy <strong>str\u00e1vite\u013enos\u0165 bielkov\u00edn v tenkom \u010dreve<\/strong>. Predpoklad\u00e1 sa toti\u017e, \u017ee iba bielkoviny vstreban\u00e9 touto cestou s\u00fa vyu\u017eit\u00e9 pre tvorbu telov\u00fdch bielkov\u00edn. Na popredn\u00fdch prie\u010dkach sa na\u010falej dr\u017e\u00ed srv\u00e1tkov\u00fd prote\u00edn, mlieko \u010di vajce. <span style=\"color:#ff6600\" class=\"tadv-color\">[9,23]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1124x750.jpg\" alt=\"Medzi najlep\u0161ie zdroje bielkovin patr\u00ed srv\u00e1tkov\u00fd prote\u00edn\" class=\"wp-image-417404\" style=\"width:843px;height:563px\" title=\"Medzi najlep\u0161ie zdroje bielkovin patr\u00ed srv\u00e1tkov\u00fd prote\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Metabolizmus_bielkovin_Ako_sa_spravaju_v_tele\"><\/span>Metabolizmus bielkovin: Ako sa spr\u00e1vaj\u00fa v tele?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e1venie bielkov\u00edn za\u010d\u00edna u\u017e v <strong>\u017eal\u00fadku<\/strong>. \u017dal\u00fado\u010dn\u00e9 bunky produkuj\u00fa tzv. <strong>pepsinog\u00e9n<\/strong>, ktor\u00fd je n\u00e1sledne v\u010faka \u017eal\u00fado\u010dnej kyseline chlorovod\u00edkovej premenen\u00fd na enz\u00fdm <strong>peps\u00edn<\/strong>. Ten za\u010d\u00edna \u0161tiepi\u0165 re\u0165azce bielkov\u00edn na krat\u0161ie \u00faseky . Peps\u00edn prich\u00e1dza o svoje schopnosti, ke\u010f sa spolo\u010dne s \u010diasto\u010dne natr\u00e1ven\u00fdm obsahom \u017eal\u00fadku dostane \u010falej do tr\u00e1viaceho traktu, konkr\u00e9tne do <strong>tenk\u00e9ho \u010dreva<\/strong>. Tam \u00falohu preberaj\u00fa tr\u00e1viace enz\u00fdmy <strong>pankreatickej \u0161\u0165avy<\/strong> (napr. tryps\u00edn, chymotryps\u00edn alebo elast\u00e1za), ktor\u00e9 \u0161tiepia re\u0165azce (polypeptidy) na krat\u0161ie oligopeptidy. Tie s\u00fa \u010falej enz\u00fdmami ulo\u017een\u00fdmi na \u010drevnej sliznici roz\u0161tiepen\u00e9 na tie najmen\u0161ie jednotky- <strong>dipeptidy<\/strong>, <strong>tripeptidy <\/strong>a <strong>jednotliv\u00e9 aminokyseliny, <\/strong>ktor\u00e9 sa postupne vstreb\u00fa do krvn\u00e9ho rie\u010diska. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aminokyseliny, ktor\u00e9 sa vstreb\u00fa do krvi, s\u00fa vyu\u017eit\u00e9 na nieko\u013eko \u00fa\u010delov. \u010cas\u0165 z nich je vyu\u017eit\u00e1 k <strong>tvorbe nov\u00fdch bielkov\u00edn<\/strong> (napr. pri raste, obnove tkan\u00edv apod.). In\u00e9 s\u00fa vyu\u017eit\u00e9 napr\u00edklad na tvorbu <strong>nebielkovinov\u00fdch l\u00e1tok<\/strong>, ako s\u00fa biog\u00e9nne am\u00edny \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kreat\u00edn<\/a>. Niektor\u00e9 aminokyseliny sa pou\u017eij\u00fa aj ako <strong>zdroj energie<\/strong>, a to v pr\u00edpade, \u017ee s\u00fa vy\u010derpan\u00e9 in\u00e9 energetick\u00e9 zdroje (tuky, sacharidy). Vtedy m\u00f4\u017eu by\u0165 tzv. glukog\u00e9nne aminokyseliny premenen\u00e9 na gluk\u00f3zu. Ako r\u00fdchly zdroj energie funguj\u00fa aj rozvetven\u00e9 aminokyseliny (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>), a to napr\u00edklad pri \u0161portovom v\u00fdkone.<em> <\/em><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vyznam_bielkovin_pre_telo\"><\/span>V\u00fdznam bielkovin pre telo&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bielkoviny maj\u00fa v tele<strong> nespo\u010detn\u00e9 mno\u017estvo funkci\u00ed<\/strong>. Sn\u00e1\u010f ka\u017ed\u00e9mu, kto sa u\u017e niekedy zauj\u00edmal o v\u00fd\u017eivu je zn\u00e1me, \u017ee t\u00e1to \u017eivina je potrebn\u00e1 pre rast a udr\u017eanie svalovej hmoty. Nie je to v\u0161ak z\u010faleka jedin\u00e1 funkcia. Pr\u00e1ve naopak, \u0165a\u017eko by sme h\u013eadali proces, v ktorom by nehrali bielkoviny nejak\u00fa rolu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\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\/2023\/01\/DSC06121-_-OK-749x1124.jpg\" alt=\"Vplyv bielkov\u00edn na zdravie\" class=\"wp-image-417422\" title=\"Vplyv bielkov\u00edn na zdravie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK.jpg 1395w\" 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 is-style-default\">Vplyv bielkov\u00edn na celkov\u00e9 zdravie<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bielkoviny s\u00fa <strong>z\u00e1kladn\u00fd stavebn\u00fd materi\u00e1l<\/strong> v\u0161etk\u00fdch tkan\u00edv a org\u00e1nov. Tvoria nielen <strong>svalov\u00fa hmotu<\/strong>, ale aj <strong>kosti<\/strong>, <strong>ko\u017eu<\/strong>, <strong>\u0161\u013eachy, v\u00e4zy <\/strong>a pod. Pr\u00e1ve v t\u00fdchto \u010dastiach tela sa nach\u00e1dza <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kolagen\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kolag\u00e9n<\/a>,&nbsp; ktor\u00fd tvor\u00ed takmer a\u017e tretinu v\u0161etk\u00fdch bielkov\u00edn v tele.&nbsp;<\/li>\n\n\n\n<li>Ke\u010f\u017ee bielkoviny tvoria v\u0161etky spomenut\u00e9 \u010dasti \u013eudsk\u00e9ho tela, s\u00fa nevyhnutn\u00e9 aj pre jeho <strong>rast <\/strong>a <strong>v\u00fdvoj<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Bez bielkov\u00edn by neboli mo\u017en\u00e9 procesy <strong>regener\u00e1cie <\/strong>(napr\u00edklad svalovej hmoty po \u0161portovom v\u00fdkone), ako aj napr\u00edklad <strong>hojenie r\u00e1n po \u00faraze<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Bielkoviny dokonca poh\u00e1\u0148aj\u00fa r\u00f4zne d\u00f4le\u017eit\u00e9 biochemick\u00e9 reakcie. Je to v\u010faka tomu, \u017ee <strong>enz\u00fdmy<\/strong>, ktor\u00e9 to maj\u00fa za \u00falohu, s\u00fa v\u00e4\u010d\u0161inou prote\u00edny. Z\u00fa\u010dast\u0148uj\u00fa sa napr\u00edklad tvorby energie vo vn\u00fatri buniek. Maj\u00fa v\u0161ak d\u00f4le\u017eit\u00e9 \u00falohy aj mimo buniek, a to napr\u00edklad ako <strong>tr\u00e1viace enz\u00fdmy<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/li>\n\n\n\n<li><strong>Imunitn\u00fd syst\u00e9m <\/strong>\u010di <strong>zr\u00e1\u017eanie krvi <\/strong>by tie\u017e bez bielkov\u00edn nefungovalo.&nbsp;<\/li>\n\n\n\n<li>Prote\u00edny tie\u017e pom\u00e1haj\u00fa v tele pren\u00e1\u0161a\u0165 inform\u00e1cie medzi r\u00f4znymi oblas\u0165ami. \u00dalohu po\u0161t\u00e1rov, ktor\u00fd tento prenos inform\u00e1cii zabezpe\u010duj\u00fa, plnia l\u00e1tky naz\u00fdvan\u00e9 <strong>horm\u00f3ny<\/strong>. V\u00e4\u010d\u0161ina horm\u00f3nov je tvoren\u00e1 pr\u00e1ve <strong>bielkovinami <\/strong>a <strong>polypeptidmi<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [3,13]<\/span>&nbsp;<\/li>\n\n\n\n<li>Bielkoviny maj\u00fa tie\u017e za \u00falohu transportova\u0165 po tele \u017eiviny. Bez nich by telo nedok\u00e1zalo pren\u00e1\u0161a\u0165 <strong>kysl\u00edk<\/strong> <strong>alebo<\/strong> pres\u00fava\u0165 <strong>cholesterol <\/strong>\u010di <strong>cukor z krvi do buniek<\/strong>.&nbsp;<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Bielkoviny_a_chudnutie\"><\/span>Bielkoviny a chudnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bielkoviny maj\u00fa pri chudnut\u00ed <strong>nezastupite\u013en\u00fa \u00falohu<\/strong>. Nie len tak, pre ni\u010d za ni\u010d, s\u00fa na nich <strong>postaven\u00e9 mnoh\u00e9 di\u00e9ty<\/strong>, ako s\u00fa r\u00f4zne vysokoprote\u00ednov\u00e9 di\u00e9ty, napr\u00edklad aj tie v pr\u00e1\u0161kovej forme, ktor\u00e9 s\u013eubuj\u00fa z\u00e1zraky. V \u017eiadnom pr\u00edpade v\u00e1s v\u0161ak nechceme nab\u00e1da\u0165 na chudnutie podobn\u00fdmi sp\u00f4sobmi. Koniec koncov, mo\u017eno ste u\u017e sami zistili, \u017ee hoci s\u00fa zo za\u010diatku \u00fa\u010dinn\u00e9, s\u00fa dlhodobo neudr\u017eate\u013en\u00e9 a prakticky v\u017edy ved\u00fa k jojo efektu. Bielkoviny v\u0161ak maj\u00fa na\u0161\u0165astie <strong>pozit\u00edvny efekt pri chudnut\u00ed<\/strong> aj vtedy, ke\u010f s\u00fa s\u00fa\u010das\u0165ou <strong>vyv\u00e1\u017een\u00e9ho jed\u00e1lni\u010dka na chudnutie bez ak\u00fdchko\u013evek extr\u00e9mov<\/strong>. Ak\u00e9 benefity to s\u00fa?&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>Dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn podporuje rast svalovej hmoty. Cie\u013eom chudnutia by toti\u017e ide\u00e1lne malo by\u0165 <strong>zn\u00ed\u017eenie mno\u017estva telesn\u00e9ho tuku<\/strong> a <strong>udr\u017eanie<\/strong>, pr\u00edpadne<strong> budovanie svalov <\/strong>(ktor\u00e9 je mo\u017en\u00e9 aj pri kalorickom deficite, ale nezaob\u00eddeme sa bez dostato\u010dn\u00e9ho pr\u00edjmu bielkov\u00edn a silov\u00e9ho tr\u00e9ningu). Bez bielkov\u00edn teda tieto zmeny nedosiahneme.&nbsp;<\/li>\n\n\n\n<li><strong>Svalov\u00e1 hmota<\/strong>, ktor\u00fa si aj v\u010faka bielkovin\u00e1m zachov\u00e1me alebo dokonca zv\u00fd\u0161ime jej mno\u017estvo, spotrebov\u00e1va pomerne <strong>ve\u013ea energie<\/strong>. \u010c\u00edm viac m\u00e1me svalov, t\u00fdm viac energie sp\u00e1lime len pri udr\u017eiavan\u00ed \u017eivotn\u00fdch funkci\u00ed n\u00e1\u0161ho tela. Inak povedan\u00e9, m\u00e1me vy\u0161\u0161\u00ed <strong>baz\u00e1lny<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zrychlit-metabolizmus-a-spalovat-viac\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>metabolizmus<\/strong><\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/li>\n\n\n\n<li>Bielkoviny maj\u00fa <strong>najvy\u0161\u0161\u00ed termick\u00fd efekt<\/strong> zo v\u0161etk\u00fdch \u017eiv\u00edn. To znamen\u00e1, \u017ee <strong>pri ich tr\u00e1ven\u00ed sp\u00e1lime najviac energie<\/strong>. Toto mno\u017estvo predstavuje a\u017e 20 -30 % celkov\u00e9ho pr\u00edjmu energie z bielkov\u00edn. Zo 100 kcal vo forme bielkov\u00edn tak vyu\u017eijeme zhruba 70 &#8211; 80 kcal (z\u00e1le\u017e\u00ed na type bielkoviny).<\/li>\n\n\n\n<li>Pr\u00edjem bielkov\u00edn m\u00e1 vplyv aj na <strong>apet\u00edt<\/strong>, a to pravdepodobne v\u010faka \u00fa\u010dinku na funkciu horm\u00f3nov, ktor\u00e9 do mozgu posielaj\u00fa inform\u00e1ciu o s\u00fdtosti, ako s\u00fa napr\u00edklad cholecystokin\u00edn alebo glukagon &#8211; like peptid 1 (GLP-1). Bielkoviny maj\u00fa <strong>najvy\u0161\u0161iu s\u00fdtiacu schopnos\u0165 <\/strong>zo v\u0161etk\u00fdch makro\u017eiv\u00edn. <span style=\"color:#ff6600\" class=\"tadv-color\">[5,19]<\/span><\/li>\n\n\n\n<li>Dostatok bielkov\u00edn v jed\u00e1lni\u010dku tak pom\u00e1ha<strong> predch\u00e1dza\u0165 hladu<\/strong> aj pri zn\u00ed\u017eenom pr\u00edjme energie, ktor\u00fd potrebujeme na to, aby sme \u00faspe\u0161ne schudli.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bielkoviny navy\u0161e <strong>zni\u017euj\u00fa glykemick\u00fd index potrav\u00edn<\/strong>. To znamen\u00e1, \u017ee spoma\u013euj\u00fa <strong>vstreb\u00e1vanie sacharidov z \u010dreva do krvi,<\/strong> a tak spoma\u013euj\u00fa zvy\u0161ovanie hladiny krvn\u00e9ho cukru po jedle. T\u00fdmto sp\u00f4sobom predch\u00e1dzaj\u00fa prudk\u00fdm <strong>v\u00fdkyvom hladiny cukru v krvi (glyk\u00e9mie)<\/strong>, ktor\u00e9 s\u00fa spojen\u00e9 s \u010dast\u00fdmi <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>chu\u0165ami na sladk\u00e9<\/strong>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2023\/01\/iStock-964373732-_-OK-1124x749.jpg\" alt=\"Ako n\u00e1m m\u00f4\u017eu bielkoviny pom\u00f4c\u0165 pri chudnut\u00ed?\" class=\"wp-image-417452\" style=\"width:843px;height:562px\" title=\"Ako n\u00e1m m\u00f4\u017eu bielkoviny pom\u00f4c\u0165 pri chudnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_vplyvaju_bielkoviny_na_sportovy_vykon\"><\/span>Ako vpl\u00fdvaj\u00fa bielkoviny na \u0161portov\u00fd v\u00fdkon?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160port a spr\u00e1vna v\u00fd\u017eiva by mali \u00eds\u0165 ruku v ruke, ak chceme dosahova\u0165 svoje \u0161portov\u00e9 ciele. Bielkoviny tu hraj\u00fa nezastupite\u013en\u00fa \u00falohu, a to najm\u00e4 v pr\u00edpade<strong> silov\u00fdch \u0161portov<\/strong>. Svoje pozit\u00edva v\u0161ak&nbsp; maj\u00fa aj u t\u00fdch vytrvalostn\u00fdch.<\/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 is-style-default\">1. Bielkoviny a silov\u00fd \u0161port<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vhodne zvolen\u00fd pr\u00edjem bielkov\u00edn umo\u017e\u0148uje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/budovanie-svalovej-hmoty\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rast svalovej hmoty<\/strong>.<\/a> Ich optim\u00e1lne mno\u017estvo sa odv\u00edja od <strong>typu \u0161portovej aktivity <\/strong>a jej <strong>frekvencii a intenzity,<\/strong> ako aj od <strong>telesn\u00e9ho zlo\u017eenia<\/strong> a <strong>cie\u013eoch \u0161portovca<\/strong>. V\u0161eobecne v\u0161ak plat\u00ed, \u017ee na vytvorenie nov\u00fdch svalov je potrebn\u00e9 prij\u00edma\u0165<strong> viac bielkov\u00edn, ne\u017e na\u0161e telo potrebuje na udr\u017eanie t\u00fdch,<\/strong> ktor\u00e9 u\u017e m\u00e1. Bielkoviny v\u0161ak samozrejme nie s\u00fa jedinou d\u00f4le\u017eitou \u017eivinou pri budovan\u00ed svalov. D\u00f4le\u017eit\u00fd je tie\u017e optim\u00e1lny pr\u00edjem <strong>sacharidov, tukov a \u010fal\u0161\u00edch \u017eiv\u00edn. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10,26]<\/span>&nbsp;<\/li>\n\n\n\n<li>V tele <strong>prebiehaj\u00fa neust\u00e1le dva procesy<\/strong> &#8211; <strong>synt\u00e9za<\/strong>, \u010di\u017ee <strong>tvorba <\/strong>bielkov\u00edn (MPS &#8211; Muscle Protein Synthesis) a <strong>rozklad <\/strong>bielkov\u00edn (MPB- Muscle Protein Breakdown). Tieto dva procesy medzi sebou <strong>s\u00faperia <\/strong>a je na n\u00e1s, ktor\u00fdm smerom sa ru\u010di\u010dka v\u00e1h posunie. Ak budeme prij\u00edma\u0165 <strong>dostato\u010dn\u00e9 mno\u017estvo bielkov\u00edn, energie<\/strong> a podporova\u0165 svaly aj <strong>silov\u00fdm cvi\u010den\u00edm<\/strong>, m\u00f4\u017eeme zabr\u00e1ni\u0165 rozpadu bielkov\u00edn a podpori\u0165 ich tvorbu. <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/li>\n\n\n\n<li>Optim\u00e1lny pr\u00edjem bielkov\u00edn tie\u017e pom\u00e1ha svalov\u00fa hmotu <strong>chr\u00e1ni\u0165<\/strong>. N\u00e1sledkom n\u00e1ro\u010dn\u00e9ho intenz\u00edvneho \u0161portov\u00e9ho v\u00fdkonu, pri kalorickom deficite \u010di napr\u00edklad v priebehu choroby m\u00f4\u017eu by\u0165 bielkoviny zo svalov pou\u017e\u00edvan\u00e9 ako <strong>zdroj energie<\/strong>. \u010c\u00edm viac ich v\u0161ak prijmeme stravou, t\u00fdm menej bud\u00fa od\u010derp\u00e1van\u00e9 bielkoviny zabudovan\u00e9 vo svaloch. <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/li>\n\n\n\n<li>Bielkoviny s\u00fa tie\u017e nevyhnutn\u00e9 pre<strong> regener\u00e1ciu svalov<\/strong>. Svaly sa po cvi\u010den\u00ed nielen obnovuj\u00fa, ale t\u00fdmto procesom sa m\u00f4\u017eu aj zv\u00e4\u010d\u0161ova\u0165 a silnie\u0165. Bielkoviny sl\u00fa\u017eia ako stavebn\u00fd materi\u00e1l pri tejto obnove svalovej hmoty.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/li>\n\n\n\n<li>Nem\u00f4\u017eeme zab\u00fada\u0165 ani na \u00falohu bielkov\u00edn v in\u00fdch tkaniv\u00e1ch. \u0160port kladie n\u00e1roky nielen na svaly, ale aj na <strong>kosti<\/strong>, <strong>\u0161\u013eachy<\/strong>, <strong>v\u00e4zy <\/strong>apod. Primeran\u00e9 mno\u017estvo bielkov\u00edn v jed\u00e1lni\u010dku pom\u00e1ha udr\u017ea\u0165 v kond\u00edcii aj tieto \u010dasti tela, pr\u00edpadne pom\u00e1ha s ich <strong>hojen\u00edm po \u00faraze<\/strong>.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1124x749.jpg\" alt=\"Bielkoviny a silov\u00fd \u0161port\" class=\"wp-image-417470\" style=\"width:843px;height:562px\" title=\"Bielkoviny a silov\u00fd \u0161port\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Bielkoviny a vytrvalostn\u00fd \u0161port<\/h3>\n\n\n\n<p>Niektor\u00e9 z vy\u0161\u0161ie spomenut\u00fdch \u00fa\u010dinkov bielkov\u00edn sa uplat\u0148uj\u00fa aj pri vytrvalostn\u00fdch \u0161portoch. Be\u017eci, cyklisti \u010di in\u00ed vytrvalostn\u00ed \u0161portovci ocenia najm\u00e4 vplyv bielkov\u00edn na <strong>regener\u00e1ciu <\/strong>a <strong>ochranu svalov po\u010das v\u00fdkonu<\/strong>. Hoci konzum\u00e1cia bielkov\u00edn v priebehu aktivity pravdepodobne nepodporuje samotn\u00fd v\u00fdkon, m\u00f4\u017ee <strong>pom\u00f4c\u0165 zn\u00ed\u017ei\u0165&nbsp; rozpad svalov\u00fdch bielkov\u00edn n\u00e1sledkom n\u00e1ro\u010dn\u00e9ho cvi\u010denia.<\/strong> Rovnako m\u00f4\u017ee pom\u00f4c\u0165 s <strong>regener\u00e1ciou svalov po v\u00fdkone<\/strong>, podobne ako je tomu u silov\u00fdch \u0161portov. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Potraviny_bohate_na_bielkoviny\"><\/span>Potraviny bohat\u00e9 na bielkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako u\u017e bolo spomenut\u00e9, bielkoviny z\u00edskame ako zo <strong>\u017eivo\u010d\u00ed\u0161nych<\/strong>, tak aj z <strong>rastlinn\u00fdch potrav\u00edn<\/strong>. Jednotliv\u00e9 skupiny potrav\u00edn sa v\u0161ak l\u00ed\u0161ia<strong> mno\u017estvom bielkov\u00edn<\/strong> a ich <strong>kvalitou<\/strong>.<\/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 is-style-default\">1. \u017divo\u010d\u00ed\u0161ne potraviny<\/h3>\n\n\n\n<p>Tieto bielkovinov\u00e9 zdroje s\u00fa v\u0161eobecne v\u010faka optim\u00e1lnemu pomeru a mno\u017estvu esenci\u00e1lnych aminokysel\u00edn pova\u017eovan\u00e9 za <strong>plnohodnotn\u00e9<\/strong>. Ko\u013eko bielkov\u00edn priemerne obsahuj\u00fa jednotliv\u00e9 potraviny a potravinov\u00e9 skupiny?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Skupina potrav\u00edn<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Priemern\u00fd obsah bielkov\u00edn\/ 100 g<\/strong><\/th><\/tr><\/thead><tbody><tr><td>m\u00e4so<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td>\u0161unka (min 90 % m\u00e4sa)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><\/tr><tr><td>ryby<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td>vajcia<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td>mlieko a zakysan\u00e9 v\u00fdrobky<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134 g<\/td><\/tr><tr><td>syry<\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201330 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Rastlinn\u00e9 potraviny<\/h3>\n\n\n\n<p>Ke\u010f\u017ee rastlinn\u00e9 potraviny maj\u00fa v obsahu esenci\u00e1lnych aminokysel\u00edn rezervy, v\u0161eobecne ich pova\u017eujeme za <strong>neplnohodnotn\u00e9<\/strong>. N\u00e1jdu sa v\u0161ak v\u00fdnimky, ktor\u00e9 vy\u010dnievaj\u00fa z radu a obsahom aminokysel\u00edn sa pribli\u017euj\u00fa \u017eivo\u010d\u00ed\u0161nym zdrojom bielkov\u00edn. Medzi ne patr\u00ed napr\u00edklad <strong>s\u00f3ja<\/strong>, <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer <\/a><\/strong>a <strong>pseudoobilniny <\/strong>(amarant, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">quinoa<\/a>). <span class=\"tadv-color\" style=\"color:#ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Skupina potrav\u00edn<\/th><th>Priemern\u00fd obsah bielkov\u00edn\/ 100 g<\/th><\/tr><\/thead><tbody><tr><td>strukoviny<\/td><td>20 g<\/td><\/tr><tr><td>pseudoobilniny<\/td><td>15 g<\/td><\/tr><tr><td>obilniny<\/td><td>13 g<\/td><\/tr><tr><td>orechy a semen\u00e1<\/td><td>15\u201320 g<\/td><\/tr><tr><td>alternat\u00edvy m\u00e4sa (tofu, tempeh, seitan, robi maso a pod.)<\/td><td>15\u201325 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete prida\u0165 do svojho jed\u00e1lni\u010dka nov\u00e9 bielkovinov\u00e9 potraviny, nechajte sa in\u0161pirova\u0165 aj na\u0161\u00edm \u010dl\u00e1nkom <a href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Potraviny, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Orientova\u0165 sa v rastlinn\u00fdch zdrojoch bielkov\u00edn v\u00e1m pom\u00f4\u017eu tieto \u010dl\u00e1nky:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa&nbsp; najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/\" class=\"ek-link\"><strong>Rastlinn\u00e9 alternat\u00edvy m\u00e4sa: Ktor\u00e9 s\u00fa najlep\u0161ie, ko\u013eko bielkov\u00edn obsahuj\u00fa a dok\u00e1\u017eu m\u00e4so \u00faplne nahradi\u0165?<\/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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kolko_bielkovin_denne_prijat\"><\/span>Ko\u013eko bielkov\u00edn denne prija\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bielkoviny tvoria v\u0161eobecne <strong>10 \u2013 \u206035 % n\u00e1\u0161ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu<\/strong>. Jedno konkr\u00e9tne odpor\u00fa\u010danie, ktor\u00e9 by platilo pre ka\u017ed\u00e9ho v\u0161ak neexistuje, preto\u017ee pr\u00edjem bielkov\u00edn je ve\u013emi <strong>individu\u00e1lny <\/strong>a odv\u00edja sa od mnoh\u00fdch faktorov.&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 is-style-default\">Potreba bielkov\u00edn z\u00e1vis\u00ed na:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>veku jedinca<\/li>\n\n\n\n<li>zdravotnom stave<\/li>\n\n\n\n<li>mno\u017estve svalovej hmoty<\/li>\n\n\n\n<li>miere pohybovej aktivity<\/li>\n\n\n\n<li>type vykon\u00e1vanej \u0161portovej aktivity<\/li>\n\n\n\n<li>frekvencii a intenzite cvi\u010denia<\/li>\n\n\n\n<li>cie\u013eoch (chudnutie, naberanie svalovej hmoty, udr\u017eiavanie hmotnosti a pod.)<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1124x749.jpg\" alt=\"\" class=\"wp-image-417195\" style=\"width:843px;height:562px\" title=\"Ko\u013eko bielkov\u00edn by sme mali denne prija\u0165? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Ak sa nechcete tr\u00e1pi\u0165 konkr\u00e9tnymi po\u010dtami, <strong>vyu\u017eite na\u0161u <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online kalkula\u010dku<\/a><\/strong> pre v\u00fdpo\u010det v\u00e1\u0161ho odpor\u00fa\u010dan\u00e9ho energetick\u00e9ho pr\u00edjmu a mno\u017estva \u017eiv\u00edn. Pokia\u013e v\u0161ak o tom chcete vedie\u0165 nie\u010do viac, urob\u00edte dobre, ke\u010f budete \u010d\u00edta\u0165 \u010falej.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1kladn\u00e9 odpor\u00fa\u010danie hovor\u00ed, \u017ee denne by sme mali prija\u0165 minim\u00e1lne<strong> 0,8 g bielkov\u00edn \/ kg telesnej hmotnosti. <\/strong>Ako vhodnej\u0161ie sa v\u0161ak jav\u00ed mno\u017estvo<strong> 1 g bielkov\u00edn \/ kg telesnej hmotnosti. <\/strong>Pre \u017eenu s hmotnos\u0165ou 60 to predstavuje denn\u00fd pr\u00edjem <strong>60 g bielkov\u00edn<\/strong>. Jedn\u00e1 sa v\u0161ak o mno\u017estvo, ktor\u00e9<strong> <\/strong>by mohlo sta\u010di\u0165 \u010dloveku, ktor\u00fd sa celkovo pr\u00edli\u0161 neh\u00fdbe, ne\u0161portuje a ne\u017eije akt\u00edvne. [10,12,26]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V inej situ\u00e1cii je ten, kto je <strong>fyzicky akt\u00edvnej\u0161\u00ed <\/strong>alebo dokonca <strong>cielene \u0161portuje<\/strong>. Odpor\u00fa\u010dan\u00e9 mno\u017estvo sa v tomto pr\u00edpade zvy\u0161uje a\u017e na <strong>1,4 &#8211; 2 g \/ kg hmotnosti<\/strong>, pri\u010dom je v\u00fdhodnej\u0161ie pribli\u017eova\u0165 sa k vy\u0161\u0161\u00edm hodnot\u00e1m. Pre \u0161portuj\u00facu \u017eenu s hmotnos\u0165ou 60 kg to predstavuje <strong>84 &#8211; 120 g bielkov\u00edn.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak by t\u00e1 ist\u00e1 \u017eena chcela<strong> nabra\u0165 svalov\u00fa hmotu<\/strong>, m\u00f4\u017ee \u0165a\u017ei\u0165 z vy\u0161\u0161ieho pr\u00edjmu v podobe <strong>1,6 &#8211; 2,4 g bielkov\u00edn\/ kg<\/strong> (<strong>96 &#8211; 144 g bielkov\u00edn<\/strong>). Vy\u0161\u0161ie hodnoty m\u00f4\u017eu by\u0165 vhodn\u00e9 vtedy, ke\u010f podstupuje ve\u013emi n\u00e1ro\u010dn\u00fd tr\u00e9ningov\u00fd program. Rozmedzie <strong>1,6 &#8211; 2,4 g bielkov\u00edn\/ kg<\/strong> sa odpor\u00fa\u010da aj pri <strong>chudnut\u00ed<\/strong>, a to najm\u00e4 u \u013eud\u00ed, ktor\u00ed s\u00fa u\u017e p\u00f4vodne \u0161t\u00edhli a chc\u00fa si iba \u201cdoladi\u0165 formu\u201d. Pri nadv\u00e1he a obezite sa odpor\u00fa\u010da prija\u0165 denne <strong>1,2 &#8211; 1,5 g\/ kg re\u00e1lnej telesnej hmotnosti<\/strong>. [25]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>\u00darove\u0148 aktivity<\/strong><\/th><th><strong>Odpor\u00fa\u010dan\u00fd pr\u00edjem bielkov\u00edn<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Sedav\u00fd sp\u00f4sob \u017eivota<\/td><td>0,8\u20131 g\/ kg<\/td><\/tr><tr><td>\u0160portuj\u00faci, akt\u00edvne \u017eij\u00faci \u010dlovek<\/td><td>1,4\u20132 g\/ kg<\/td><\/tr><tr><td>Naberanie svalovej hmoty<\/td><td>1,6\u20132,4 g\/ kg<\/td><\/tr><tr><td>Chudnutie<\/td><td>1,6\u20132,4 g\/ kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mali_by_sme_suplementovat_bielkoviny\"><\/span>Mali by sme suplementova\u0165 bielkoviny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niekedy m\u00f4\u017ee by\u0165 naozaj probl\u00e9m prija\u0165 dostatok bielkov\u00edn formou be\u017en\u00fdch potrav\u00edn. Napr\u00edklad ak sme niekde na cest\u00e1ch alebo m\u00e1me vy\u0165a\u017een\u00fd pracovn\u00fd de\u0148, <strong>hod\u00ed sa ma\u0165 so sebou nejak\u00fa \u201cr\u00fdchlovku\u201d, ktor\u00e1 n\u00e1s zas\u00fdti a dopln\u00ed bielkoviny. <\/strong>Samozrejme,<strong> kvalitn\u00fd a<\/strong> <strong>pestr\u00fd jed\u00e1lni\u010dek<\/strong>, v ktorom s\u00fa hlavn\u00fdm zdrojom bielkov\u00edn potraviny ako <strong>m\u00e4so, ryby, mlie\u010dne v\u00fdrobky, strukoviny a pod.<\/strong>, je z\u00e1klad. V pr\u00edpade potreby ho v\u0161ak bez probl\u00e9mov m\u00f4\u017eeme doplni\u0165 o r\u00f4zne \u010fal\u0161ie prote\u00ednov\u00e9 potraviny. Nehovoriac o tom, \u017ee sa jedn\u00e1 o dobroty, ktor\u00e9 uspokoja na\u0161e chute na sladk\u00e9 a slan\u00e9 \u201cneresti\u201d a pritom n\u00e1m dodaj\u00fa kvalitn\u00e9 \u017eiviny.&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 is-style-default\">Pre tieto pr\u00edpady sa hodia napr\u00edklad:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 ty\u010dinky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/proteinove-cookies\" class=\"ek-link\">prote\u00ednov\u00e9 su\u0161ienky<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/proteinove-cipsy-a-krekry\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 krekry<\/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<p>S v\u00fdberom toho najlep\u0161ieho produktu v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako si vybra\u0165 kvalitn\u00fa prote\u00ednov\u00fa ty\u010dinku?&nbsp;<\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1124x749.jpg\" alt=\"suplementace bielkovin\" class=\"wp-image-417213\" style=\"width:843px;height:562px\" title=\"suplementace bielkovin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kedy_pouzivat_proteiny\"><\/span>Kedy pou\u017e\u00edva\u0165 prote\u00edny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Samostatnou kapitolou s\u00fa <strong>prote\u00ednov\u00e9 pr\u00e1\u0161ky<\/strong>, v\u0161eobecne n\u00e1m v\u0161etk\u00fdm zn\u00e1me ako \u201ctie prote\u00edny, ktor\u00e9 si zmie\u0161ame s vodou po cvi\u010den\u00ed\u201d. Aj tie m\u00f4\u017eu ma\u0165 v jed\u00e1lni\u010dku svoje \u010destn\u00e9 miesto. Hodia sa ako r\u00fdchly <strong>zdroj bielkov\u00edn po tr\u00e9ningu<\/strong>, ale aj ako doplnok bielkov\u00edn do niektor\u00e9ho z <strong>denn\u00fdch jed\u00e1l<\/strong> (napr\u00edklad ako zdroj bielkov\u00edn v <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsenej ka\u0161i<\/a>).<\/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>Ako prv\u00fd a najlep\u0161\u00ed variant sa pon\u00faka<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/protein-wpc-80-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>srv\u00e1tkov\u00fd prote\u00edn<\/strong><\/a> (<em>whey protein<\/em>), ktor\u00fd m\u00e1 nielen optim\u00e1lny a vyv\u00e1\u017een\u00fd pomer aminokysel\u00edn, ale aj mnoho \u010fal\u0161\u00edch <a href=\"https:\/\/gymbeam.sk\/blog\/srvatkovy-protein-a-jeho-vplyv-na-rast-svalov-chudnutie-a-zdravie\/\" class=\"ek-link\"><strong>zdravotn\u00fdch benefitov.<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>Mo\u017enos\u0165ou s\u00fa tie\u017e r\u00f4zne<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" class=\"ek-link\"><strong>rastlinn\u00e9 prote\u00edny.<\/strong><\/a> <a href=\"https:\/\/gymbeam.sk\/protein-soy-isolate-1000-g-gymbeam.html\" class=\"ek-link\">S\u00f3jov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.sk\/konopny-protein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">konopn\u00fd<\/a> \u010di \u010fal\u0161ie s\u00fa dobr\u00fdm pomocn\u00edkom v jed\u00e1lni\u010dku <strong>veg\u00e1nov<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si vyberieme spr\u00e1vne, prote\u00edny m\u00f4\u017eu by\u0165 pr\u00edjemn\u00fdm spestren\u00edm jed\u00e1lni\u010dka a sl\u00fa\u017ei\u0165 na doplnenie kvalitn\u00fdch bielkov\u00edn. Ak bud\u00fa skuto\u010dne iba doplnkom a nie n\u00e1hradou in\u00fdch zdrojov bielkov\u00edn, je \u00faplne v poriadku, aby sa v na\u0161ej strave objavovali pravidelne.<\/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>Ako si vybra\u0165 ten najlep\u0161\u00ed prote\u00edn v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/proteiny-a-ako-sa-v-nich-vyznat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako si vybra\u0165 spr\u00e1vny prote\u00edn na chudnutie alebo rast svalov?<\/strong><\/a><\/li>\n\n\n\n<li>\u010cl\u00e1nok s n\u00e1zvom <a href=\"https:\/\/gymbeam.sk\/blog\/aky-protein-si-vybrat-srvatkovy-koncentrat-izolat-alebo-hydrolyzat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ktor\u00fd prote\u00edn si vybra\u0165? Srv\u00e1tkov\u00fd koncentr\u00e1t, izol\u00e1t alebo hydrolyz\u00e1t?<\/strong><\/a> v\u00e1m pom\u00f4\u017ee vybra\u0165 si z r\u00f4znych druhov srv\u00e1tkov\u00e9ho prote\u00ednu.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1124x751.jpg\" alt=\"Kedy pou\u017e\u00edva\u0165 prote\u00edny\" class=\"wp-image-417230\" style=\"width:843px;height:563px\" title=\"Kedy pou\u017e\u00edva\u0165 prote\u00edny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-2048x1369.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_hrozi_pri_nedostatocnom_prijme_bielkovin\"><\/span>\u010co hroz\u00ed pri nedostato\u010dnom pr\u00edjme bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri nedostato\u010dnom pr\u00edjme bielkov\u00edn je zv\u00fd\u0161en\u00e9 riziko naru\u0161enia niektor\u00fdch d\u00f4le\u017eit\u00fdch procesov v organizme, pre ktor\u00e9 s\u00fa bielkoviny potrebn\u00e9.&nbsp;&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>Nie je mo\u017en\u00e9 budova\u0165<strong> svalov\u00fa hmotu <\/strong>(hypertrofia), ale naopak m\u00f4\u017ee doch\u00e1dza\u0165 k jej <strong>\u00fabytku<\/strong> (atrofia).<\/li>\n\n\n\n<li>Ke\u010f\u017ee bielkoviny s\u00fa stavebn\u00fdm materi\u00e1lom aj in\u00fdch tkan\u00edv, nedostatok sa m\u00f4\u017ee prejavi\u0165 aj <strong>zv\u00fd\u0161en\u00fdm rizikom zlomen\u00edn<\/strong>, <strong>ko\u017en\u00fdmi zmenami<\/strong> \u010di napr\u00edklad <strong>vypad\u00e1van\u00edm vlasov<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Nedostato\u010dn\u00fd pr\u00edjem bielkov\u00edn m\u00f4\u017ee d\u00f4js\u0165 do extr\u00e9mu hlavne u <strong>star\u0161ej popul\u00e1cie <\/strong>alebo u \u013eud\u00ed s <strong>ochoreniami<\/strong>, ktor\u00e9 vy\u017eaduj\u00fa celkovo vy\u0161\u0161\u00ed pr\u00edjem energie a \u017eiv\u00edn, vr\u00e1tane bielkov\u00edn (napr. n\u00e1dorov\u00e9 ochorenia). V t\u00fdchto pr\u00edpadoch hroz\u00ed tzv. <strong>sarkop\u00e9nia<\/strong>, \u010do je stav, pri ktorom doch\u00e1dza k postupnej strate mno\u017estva a funkcie svalov a zvy\u0161uje sa riziko \u00farazov \u010di dokonca \u00famrtia. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/li>\n\n\n\n<li>Sympt\u00f3mom m\u00f4\u017eu by\u0165 aj <strong>poruchy imunity<\/strong> alebo <strong>zhor\u0161en\u00e9 hojenie r\u00e1n.<\/strong><\/li>\n\n\n\n<li>Nedostato\u010dn\u00fd pr\u00edjem sa m\u00f4\u017ee prejavi\u0165 aj <strong>\u00fanavou <\/strong>alebo <strong>zmenami n\u00e1lady.<\/strong><\/li>\n\n\n\n<li><strong>Opuchnut\u00e9 nohy <\/strong>\u010di <strong>ruky <\/strong>m\u00f4\u017eu tie\u017e nazna\u010dova\u0165, \u017ee pr\u00edjem bielkov\u00edn nie je dostato\u010dn\u00fd.<\/li>\n\n\n\n<li>Ch\u00fdbaj\u00face bielkoviny v jed\u00e1lni\u010dku sa \u010dastokr\u00e1t ozv\u00fa aj vo forme v\u00e4\u010d\u0161ieho <strong>hladu <\/strong>a <strong>chut\u00ed na sladk\u00e9<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[20,21]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/831540570-1124x751.jpg\" alt=\"Ndostatok bielkov\u00edn\" class=\"wp-image-417247\" style=\"width:843px;height:563px\" title=\"Ndostatok bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Je_nadmerny_prijem_bielkovin_skodlivy\"><\/span>Je nadmern\u00fd pr\u00edjem bielkov\u00edn \u0161kodliv\u00fd?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z niektor\u00fdch zdrojov sa dozviete, \u017ee nadmern\u00fd pr\u00edjem bielkov\u00edn \u0161kod\u00ed obli\u010dk\u00e1m \u010di sp\u00f4sobuje osteopor\u00f3zu. Tieto tvrdenia s\u00fa v\u0161ak na \u00farovni <strong>m\u00fdtov<\/strong>, preto\u017ee <strong>nemaj\u00fa oporu vo vedeck\u00fdch pr\u00e1cach<\/strong>. Pod\u013ea aktu\u00e1lne dostupn\u00fdch \u0161t\u00fadi\u00ed sa zd\u00e1, \u017ee pr\u00edjem bielkov\u00edn, ktor\u00fd prekra\u010duje odpor\u00fa\u010dan\u00e9 mno\u017estv\u00e1, <strong>nie je pre zdrav\u00fdch akt\u00edvnych jedincov zdravotn\u00fdm rizikom<\/strong>. Vo v\u00fdskumoch sa dokonca objavuje bez sledovan\u00fdch negat\u00edvnych \u00fa\u010dinkov aj pr\u00edjem vy\u0161\u0161\u00ed ako 3 g bielkov\u00edn\/ kg hmotnosti, \u010do je trojn\u00e1sobn\u00e1 hodnota v porovnan\u00ed s mno\u017estvom v\u0161eobecne odpor\u00fa\u010dan\u00fdm v\u00e4\u010d\u0161ine popul\u00e1cie. [1,5,10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samozrejme, \u00faplne in\u00e1 situ\u00e1cia nast\u00e1va, ak sa \u010dlovek<strong> lie\u010di s ochoren\u00edm obli\u010diek<\/strong> (napr\u00edklad trp\u00ed chronickou ren\u00e1lnou nedostato\u010dnos\u0165ou). Vtedy je obmedzen\u00e9 mno\u017estvo bielkov\u00edn v jed\u00e1lni\u010dku na mieste a je <strong>s\u00fa\u010das\u0165ou lie\u010dby<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vy\u0161\u0161ieho pr\u00edjmu bielkov\u00edn sa teda ur\u010dite nemus\u00edte b\u00e1\u0165. Ne\u013eakajte sa ani vtedy, ke\u010f zo svojich laborat\u00f3rnych v\u00fdsledkov zist\u00edte, \u017ee m\u00e1te ur\u010dit\u00fa hladinu <strong>bielkov\u00edn v mo\u010di. <\/strong>Bielkoviny sa z krvi do mo\u010du dostan\u00fa pri prechode krvi obli\u010dkami. Ke\u010f obli\u010dky prep\u00fa\u0161\u0165aj\u00fa v\u00e4\u010d\u0161ie mno\u017estvo bielkov\u00edn, zna\u010d\u00ed to zdravotn\u00fd probl\u00e9m. Nemus\u00edte sa v\u0161ak b\u00e1\u0165, <strong>\u017ee by ste si ho mohli sp\u00f4sobi\u0165 vysok\u00fdm pr\u00edjmom bielkov\u00edn.<\/strong> Mno\u017estvo bielkov\u00edn v mo\u010di <strong>do 30 mg \/ g <\/strong>sa m\u00f4\u017ee objavi\u0165 aj u zdrav\u00fdch jedincov. <span style=\"color:#ff6600\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si teda dopriavate vy\u0161\u0161\u00ed ako odpor\u00fa\u010dan\u00fd pr\u00edjem tejto \u017eiviny a ste zdrav\u00fd akt\u00edvny \u010dlovek, nel\u00e1mte si hlavu z toho, \u017ee by ste \u0161kodili svojmu zdraviu. Pravdepodobne aj tak nikdy nedosiahnete 3-4 g \/ kg telesnej hmotnosti, \u010do s\u00fa hodnoty sledovan\u00e9 v spom\u00ednan\u00fdch \u0161t\u00fadi\u00e1ch. Ak by ste to v\u0161ak chceli sk\u00fasi\u0165, pon\u00faka sa ot\u00e1zka, ak\u00fd by to vlastne malo zmysel. V\u00fdrazne vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn <strong>v porovnan\u00ed s va\u0161ou potrebou<\/strong> m\u00f4\u017ee by\u0165 jednoducho <strong>zbyto\u010dn\u00fd<\/strong>. Ich nadbyto\u010dn\u00fd pr\u00edjem m\u00f4\u017ee by\u0165 toti\u017e rovnako ako v pr\u00edpade tuku a sacharidov vyu\u017eit\u00fd iba ako zdroj energie.&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 is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_jest_viac_bielkovin_a_splnit_ich_odporucany_prijem\"><\/span>Ako jes\u0165 viac bielkov\u00edn a splni\u0165 ich odpor\u00fa\u010dan\u00fd pr\u00edjem?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-750x1124.jpg\" alt=\"Ako jes\u0165 viac bielkov\u00edn\" class=\"wp-image-417171\" title=\"Ako jes\u0165 viac bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_.jpg 1232w\" 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<ol class=\"wp-block-list\">\n<li>Pridajte si zdroj bielkoviny do <strong>ka\u017ed\u00e9ho jedla<\/strong>. So zostaven\u00edm spr\u00e1vneho jed\u00e1lni\u010dka v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><\/li>\n\n\n\n<li>V ka\u017edom <strong>hlavnom jedle <\/strong>si doprajte aspo\u0148<strong> 20 \u2013 \u206025 g bielkov\u00edn<\/strong> (z\u00e1le\u017e\u00ed v\u0161ak aj na va\u0161ej celkovej potrebe). Ak v\u0161ak \u0161portujete, a to najm\u00e4 silovo, m\u00f4\u017eete \u0165a\u017ei\u0165 aj z pr\u00edjmu a\u017e 40 g bielkov\u00edn na porciu. <span style=\"color:#ff6600\" class=\"tadv-color\">[10,17]<\/span><\/li>\n\n\n\n<li>Ak na obed <strong>nem\u00e1te m\u00e4so<\/strong>, n\u00e1jdite mu dostato\u010dn\u00fa n\u00e1hradu napr\u00edklad vo forme <strong>ryby<\/strong>, <strong>vaj\u00ed\u010dok<\/strong>, <strong>rastlinnej alernat\u00edvy m\u00e4sa<\/strong> a pod. Ur\u010dite nejedzte iba samotn\u00fa pr\u00edlohu a u\u017e v\u00f4bec nie samotn\u00fd zeleninov\u00fd \u0161al\u00e1t.<\/li>\n\n\n\n<li>Namiesto klasickej p\u0161eni\u010dnej m\u00faky ob\u010das pou\u017eite aj napr\u00edklad strukovinov\u00fa alebo poh\u00e1nkov\u00fa.<\/li>\n\n\n\n<li>S vy\u0161\u0161\u00edm pr\u00edjmom bielkov\u00edn pom\u00f4\u017ee pravideln\u00fd pr\u00edjem <strong>strukov\u00edn<\/strong>, pr\u00edpadne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-sosovicove-cestoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">strukovinov\u00fdch cestov\u00edn<\/a> a <strong>pseudoobiln\u00edn<\/strong>.<\/li>\n\n\n\n<li>Splnenie odpor\u00fa\u010dan\u00e9ho pr\u00edjmu u\u013eah\u010dia aj <strong>premyslen\u00e9 desiaty a olovranty. <\/strong>M\u00f4\u017eete si pripravi\u0165 zdroj bielkoviny, ako s\u00fa napr\u00edklad <strong>zakysan\u00e9 mlie\u010dne v\u00fdrobky<\/strong> (jogurt, kef\u00edrov\u00e9 mlieko, cmar, at\u010f.), <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvaroh<\/a>, skyr <\/strong>a pod. a k nim prida\u0165 ovocie \u010di napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bezlepkove-ovsene-vlocky-jemne-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky.<\/a> Pri slanom variante p\u00f4jdete na istotu napr\u00edklad pr\u00edpravou celozrnn\u00e9ho pe\u010diva s kvalitnou <strong>\u0161unkou <\/strong>a <strong>syrom <\/strong>ako zdrojom bielkov\u00edn.&nbsp;<\/li>\n\n\n\n<li>Vyu\u017eite ich ako pr\u00edle\u017eitos\u0165 pre zaradenie <strong>prospe\u0161n\u00fdch zakysan\u00fdch mlie\u010dnych v\u00fdrobkov<\/strong> (jogurt, kef\u00edrov\u00e9 mlieko, cmar, a pod.)<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<ol start=\"8\" class=\"wp-block-list\">\n<li>Bielkoviny m\u00f4\u017eete jednoducho doplni\u0165 aj <strong>gr\u00e9ckym jogurtom<\/strong>, <strong>skyrom <\/strong>\u010di <strong>tvarohom<\/strong>. Je v\u00fdhodn\u00e9 ma\u0165 tieto potraviny neust\u00e1le v chladni\u010dke, ke\u010f\u017ee da\u0165 si ich napr\u00edklad na desiatu s k\u00faskom ovocia nevy\u017eaduje \u017eiadnu pr\u00edpravu.<\/li>\n\n\n\n<li>V pr\u00edpade potreby si jed\u00e1lni\u010dek dopl\u0148te <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>srv\u00e1tkov\u00fdm<\/strong><\/a><strong> <\/strong>\u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rastlinn\u00fdm prote\u00ednom<\/strong><\/a>, alebo si doprajte nejak\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prote\u00ednov\u00fa ty\u010dinku<\/strong><\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>su\u0161ienku<\/strong><\/a>.&nbsp;<\/li>\n\n\n\n<li>Pre viac tipov si pre\u010d\u00edtajte \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako do svojho jed\u00e1lni\u010dka prepa\u0161ova\u0165 viac bielkov\u00edn?<\/strong><\/a><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_jest_ked_mam_problem_s_travenim_niektorych_potravin\"><\/span>\u010co jes\u0165, ke\u010f m\u00e1m probl\u00e9m s tr\u00e1ven\u00edm niektor\u00fdch potrav\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intolerancia lakt\u00f3zy:<\/strong> Ak mus\u00edte z tohto dovodu obmedzova\u0165 mlie\u010dne v\u00fdrobky, v prvom rade zistite, \u010di v\u00e1m naozaj \u0161kodia \u00faplne v\u0161etky. Napr\u00edklad <strong>tvrd\u00e9 syry<\/strong> \u010di <strong>zakysan\u00e9 v\u00fdrobky<\/strong> toti\u017e obsahuj\u00fa minim\u00e1lne mno\u017estvo lakt\u00f3zy. Ak naozaj netolerujete \u017eiadny mlie\u010dny v\u00fdrobok, siahnite po <strong>bezlakt\u00f3zov\u00fdch v\u00fdrobkoch<\/strong>.<\/li>\n\n\n\n<li><strong>Alergia na bielkovinu kravsk\u00e9ho mlieka:<\/strong> V tomto pr\u00edpade musia by\u0165 vyraden\u00e9 v\u0161etky potraviny, ktor\u00e9 obsahuj\u00fa mlie\u010dnu bielkovinu. Ako zdroj bielkov\u00edn teda pou\u017e\u00edvajte <strong>maso<\/strong>, <strong>\u0161unky<\/strong>, <strong>ryby<\/strong>, <strong>vaj\u00ed\u010dka <\/strong>\u010di <strong>rastlinn\u00e9 zdroje<\/strong>.<\/li>\n\n\n\n<li><strong>Celiakia \u010di alergia na lepok: <\/strong>Ako n\u00e1hradu za obilniny s obsahom lepku pou\u017eite tie bezlepkov\u00e9. Jedn\u00e1 sa o <strong>p\u0161eno<\/strong>, <strong>ry\u017eu<\/strong>, <strong>kukuricu<\/strong>, <strong>pseudoobilniny <\/strong>(quinoa, poh\u00e1nka, amarant). Nezab\u00fadajte na strukoviny a napr\u00edklad r\u00f4zne <a href=\"https:\/\/gymbeam.sk\/bio-mandlova-muka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orechov\u00e9 m\u00faky<\/a>, ktor\u00e9 m\u00f4\u017eete tie\u017e pou\u017ei\u0165 namiesto klasickej p\u0161eni\u010dnej.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ktore_zdroje_bielkovin_su_najlepsie_a_ktore_obmedzit\"><\/span>Ktor\u00e9 zdroje bielkov\u00edn s\u00fa najlep\u0161ie a ktor\u00e9 obmedzi\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vhodn\u00e9<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Nevhodn\u00e9<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>chud\u00e9 m\u00e4so <\/strong>(hydina, kr\u00e1li\u010die m\u00e4so, mor\u010dacie m\u00e4so, chud\u00e9 brav\u010dov\u00e9 a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie m\u00e4so<\/a> at\u010f.), <strong>ryby <\/strong>(morsk\u00e9 aj sladkovodn\u00e9), <strong>\u0161unka <\/strong>(s obsahom m\u00e4sa min. 80 %), <strong>vajcia<\/strong>, <strong>mlie\u010dne v\u00fdrobky<\/strong> (jogurty, kef\u00edrov\u00e9 mlieko, syry, tvaroh a pod.), <strong>strukoviny <\/strong>a v\u00fdrobky zo strukov\u00edn, <strong>pseudoobilniny<\/strong>, <strong>rastlinn\u00e9 alternat\u00edvy m\u00e4sa <\/strong>(<a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tempeh\/\">tempeh<\/a>, robi, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/Seitan\/\">seitan <\/a>a pod.) <\/td><td class=\"has-text-align-center\" data-align=\"center\">Zn\u00ed\u017ete pr\u00edjem najm\u00e4 tu\u010dn\u00fdch druhov m\u00e4sa a m\u00e4sov\u00fdch v\u00fdrobkov (sal\u00e1my, slanina, klob\u00e1sy, pa\u0161t\u00e9ty, p\u00e1rky a pod.)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rastlinn\u00e9 potraviny<\/strong>, aj ke\u010f v\u00e4\u010d\u0161inou nie s\u00fa plnohodnotn\u00e9, ur\u010dite <strong>neobmedzujte<\/strong>. Pr\u00e1ve naopak, sna\u017ete sa o \u010do <strong>najv\u00e4\u010d\u0161iu pravidelnos\u0165 a pestros\u0165<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bielkoviny s\u00fa vo v\u00fd\u017eive pr\u00e1vom vyzdvihovan\u00e9 nad ostatn\u00e9 makro\u017eiviny. S\u00fa toti\u017e nielen <strong>z\u00e1kladn\u00fdm stavebn\u00fdm kame\u0148om<\/strong> \u013eudsk\u00e9ho organizmu, ale aj s\u00fa\u010das\u0165ou <strong>v\u00e4\u010d\u0161iny procesov v tele<\/strong>. Preto by sme mali dba\u0165 na ich <strong>dostato\u010dn\u00fd pr\u00edjem<\/strong>, ktor\u00fd bude zoh\u013ead\u0148ova\u0165<strong> aktu\u00e1lny stav<\/strong> n\u00e1\u0161ho tela, ako aj na\u0161e <strong>ciele<\/strong>. Pri zostavovan\u00ed svojho jed\u00e1lni\u010dku je vhodn\u00e9 ma\u0165 pod kontrolou nielen <strong>celkov\u00e9 mno\u017estvo bielkov\u00edn<\/strong>, ale aj zara\u010fovanie tak\u00fdch potrav\u00edn, ktor\u00e9 n\u00e1m dodaj\u00fa <strong>v\u0161etky esenci\u00e1lne aminokyseliny v tom spr\u00e1vnom mno\u017estve a pomere<\/strong>. Ide\u00e1lne vyberajte z pestrej \u0161k\u00e1ly potrav\u00edn ako <strong>\u017eivo\u010d\u00ed\u0161neho<\/strong>, tak <strong>rastlinn\u00e9ho p\u00f4vodu <\/strong>a nemus\u00edte sa b\u00e1\u0165 ani doplnenia jed\u00e1lni\u010dka kvalitn\u00fdm doplnkom v\u00fd\u017eivy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>Vedeli ste, \u017ee bielkoviny maj\u00fa prsty nielen v raste svalov, ale aj spr\u00e1vnej funkcii imunity alebo poci\u0165ovanej s\u00fdtosti? Ich dostato\u010dn\u00fd pr\u00edjem je skuto\u010dne d\u00f4le\u017eit\u00fd. Dne\u0161n\u00fd \u010dl\u00e1nok v\u00e1m prezrad\u00ed, ko\u013eko bielkov\u00edn by ste mali denne prija\u0165, ak\u00fd je rozdiel medzi rastlinn\u00fdmi a \u017eivo\u010d\u00ed\u0161nymi zdrojmi alebo aj to, ako dok\u00e1\u017eu pom\u00f4c\u0165 pri di\u00e9te. <\/p>\n","protected":false},"author":156,"featured_media":417278,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6048,6154,6047,6055],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-417145","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-makroziviny","10":"tag-protein","11":"tag-strava","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bielkoviny: Funkcie v tele, optim\u00e1lny pr\u00edjem, zdroje v potravin\u00e1ch a \u010do hroz\u00ed pri ich nedostatku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V \u010dom s\u00fa bielkoviny, je ich nadmern\u00fd pr\u00edjem \u0161kodliv\u00fd a ko\u013eko ich jes\u0165? V \u010dl\u00e1nku n\u00e1jdete aj potraviny bohat\u00e9 na bielkoviny, vr\u00e1tane \u017eivo\u010d\u00ed\u0161nych a rastlinn\u00fdch.\" \/>\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\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bielkoviny: Funkcie v tele, optim\u00e1lny pr\u00edjem, zdroje v potravin\u00e1ch a \u010do hroz\u00ed pri ich nedostatku - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"V \u010dom s\u00fa bielkoviny, je ich nadmern\u00fd pr\u00edjem \u0161kodliv\u00fd a ko\u013eko ich jes\u0165? 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