{"id":421851,"date":"2023-02-20T10:00:00","date_gmt":"2023-02-20T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=421851"},"modified":"2025-05-09T12:01:15","modified_gmt":"2025-05-09T10:01:15","slug":"cenovo-dostupne-potraviny-bohate-na-bielkoviny","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/","title":{"rendered":"Cenovo dostupn\u00e9 potraviny bohat\u00e9 na bielkoviny"},"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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#Kolko_bielkovin_denne_potrebujeme\" title=\"Ko\u013eko bielkov\u00edn denne potrebujeme?&nbsp;\">Ko\u013eko bielkov\u00edn denne potrebujeme?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#Potraviny_s_vysokym_obsahom_bielkovin\" title=\"Potraviny s vysok\u00fdm obsahom bielkov\u00edn\">Potraviny s vysok\u00fdm obsahom bielkov\u00edn<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#1_Kuracie_maso\" title=\"1. Kuracie m\u00e4so\">1. Kuracie m\u00e4so<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#2_Tuniak_v_konzerve\" title=\"2. Tuniak v konzerve\">2. Tuniak v konzerve<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#3_Sardinky\" title=\"3. Sardinky\">3. Sardinky<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#4_Vajcia\" title=\"4. Vajcia\">4. Vajcia<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#5_Tvaroh\" title=\"5. Tvaroh\">5. Tvaroh<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#6_Grecky_jogurt\" title=\"6. Gr\u00e9cky jogurt\">6. Gr\u00e9cky jogurt<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#7_Tofu\" title=\"7. Tofu\">7. Tofu<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#8_Strukoviny\" title=\"8. Strukoviny\">8. Strukoviny<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#9_Ovsene_vlocky\" title=\"9. Ovsen\u00e9 vlo\u010dky\">9. Ovsen\u00e9 vlo\u010dky<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#10_Arasidy_a_arasidove_maslo\" title=\"10. Ara\u0161idy a ara\u0161idov\u00e9 maslo\">10. Ara\u0161idy a ara\u0161idov\u00e9 maslo<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#11_Srvatkovy_a_rastlinny_protein\" title=\"11. Srv\u00e1tkov\u00fd a rastlinn\u00fd prote\u00edn\">11. Srv\u00e1tkov\u00fd a rastlinn\u00fd prote\u00edn<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#Kolko_bielkovin_a_energie_priemerne_obsahuju_jednotlive_potraviny\" title=\"Ko\u013eko bielkov\u00edn a energie priemerne obsahuj\u00fa jednotliv\u00e9 potraviny?&nbsp;\">Ko\u013eko bielkov\u00edn a energie priemerne obsahuj\u00fa jednotliv\u00e9 potraviny?&nbsp;<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#Vsetko_co_potrebujete_vediet_o_cenovo_dostupnych_bielkovinach\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o cenovo dostupn\u00fdch bielkovin\u00e1ch\">V\u0161etko, \u010do potrebujete vedie\u0165 o cenovo dostupn\u00fdch bielkovin\u00e1ch<\/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\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ci u\u017e chudneme, naber\u00e1me svalov\u00fa hmotu alebo sa len chceme udr\u017ea\u0165 zdrav\u00ed, potrebujeme bielkoviny. Ve\u010f cel\u00e9 na\u0161e telo je z nich zlo\u017een\u00e9 a \u0165a\u017eko by sme h\u013eadali procesy, v ktor\u00fdch nemaj\u00fa prsty. Preto je \u0161koda, \u017ee kvalitn\u00e9 potraviny bohat\u00e9 na bielkoviny \u010dastokr\u00e1t vn\u00edmame ako nepriate\u013eov na\u0161ich pe\u0148a\u017eeniek.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je pravda, \u017ee ich ceny sa \u0161plhaj\u00fa smerom hore a m\u00f4\u017ee by\u0165 pomerne finan\u010dne n\u00e1ro\u010dn\u00e9 ma\u0165 pravidelne na ve\u010deru <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\">lososa<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dz\u00ed<\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie\/\"> <\/a>steak \u010di poctiv\u00e9 holandsk\u00e9 syry. Tieto potraviny s\u00fa v\u0161ak vrcholom pyram\u00eddy. Pod n\u00edm n\u00e1jdeme ve\u013ek\u00e9 mno\u017estvo tak\u00fdch, ktor\u00e9 nezruinuj\u00fa na\u0161e finan\u010dn\u00e9 rezervy. V dne\u0161nom \u010dl\u00e1nku tak n\u00e1jdete tipy, ktor\u00e9 potraviny kupova\u0165 a nemusie\u0165 tak pr\u00edjem bielkov\u00edn zanedb\u00e1va\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_bielkovin_denne_potrebujeme\"><\/span>Ko\u013eko bielkov\u00edn denne potrebujeme?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ceny potrav\u00edn v poslednej dobe znate\u013ene nar\u00e1stli a \u010dasto sa im tak nesta\u010d\u00edme \u010dudova\u0165. Be\u017ene tak mus\u00edme zva\u017eova\u0165, \u010do v supermarkete k\u00fapi\u0165 a \u010do u\u017e za to nestoj\u00ed. V reg\u00e1loch tak typicky nech\u00e1me \u017eivo\u010d\u00ed\u0161ne potraviny, ktor\u00e9 s\u00fa najlep\u0161\u00edm zdrojom bielkov\u00edn, ale ktor\u00e9 z\u00e1rove\u0148 patria k t\u00fdm najdrah\u0161\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u0161ak chceme dosiahnu\u0165 svoje ciele, <strong>bez optim\u00e1lneho pr\u00edjmu prote\u00ednov to nep\u00f4jde<\/strong>. Napr\u00edklad akt\u00edvny \u010dlovek, ktor\u00fd aj silovo \u0161portuje, potrebuje denne zhruba<strong> 1,4 &#8211; 2 g bielkov\u00edn\/ kg telesnej hmotnosti<\/strong>. Pre \u017eenu s hmotnos\u0165ou 70 kg to denne predstavuje 98 &#8211; 140 g bielkov\u00edn. Ak sa z\u00e1rove\u0148 pok\u00fa\u0161a aj schudn\u00fa\u0165, je v\u00fdhodnej\u0161ie zv\u00fd\u0161i\u0165 pr\u00edjem bielkov\u00edn a\u017e na \u00farove\u0148 1,6 &#8211; 2,4 g\/ kg. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161\u0165astie s\u00fa v cene bielkovinov\u00fdch potrav\u00edn rozdiely a ke\u010f sa zameriame na tie cenovo dostupnej\u0161ie, dok\u00e1\u017eeme si posklada\u0165 plnohodnotn\u00fd <strong>jed\u00e1lni\u010dek s dostato\u010dn\u00fdm mno\u017estvom bielkov\u00edn<\/strong> za <strong>prijate\u013en\u00fa cenu<\/strong>. Ak chcete pochopi\u0165 v\u00fdznam bielkov\u00edn pre n\u00e1\u0161 organizmus, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bielkoviny: Funkcie v tele, optim\u00e1lny pr\u00edjem, zdroje v potravin\u00e1ch a \u010do hroz\u00ed pri ich nedostatku.<\/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\/02\/iStock-1179046996-1124x749.jpg\" alt=\"Ktor\u00e9 bielkoviny s\u00fa lacn\u00e9?\" class=\"wp-image-421883\" style=\"width:843px;height:562px\" title=\"Ktor\u00e9 bielkoviny s\u00fa lacn\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Potraviny_s_vysokym_obsahom_bielkovin\"><\/span>Potraviny s vysok\u00fdm obsahom bielkov\u00edn<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Kuracie_maso\"><\/span>1. Kuracie m\u00e4so<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nebudeme si klama\u0165, jes\u0165 m\u00e4so ka\u017ed\u00fd de\u0148 nie je pr\u00e1ve t\u00e1 najlacnej\u0161ia z\u00e1le\u017eitos\u0165. Je to v\u0161ak jedna z potrav\u00edn, ktorou m\u00f4\u017eeme<strong> najjednoduch\u0161ie doplni\u0165 bielkoviny<\/strong>. Ve\u010f napr\u00edklad 100 g <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracieho m\u00e4sa<\/a> obsahuje priemerne a\u017e<strong> 20 g bielkov\u00edn<\/strong>. Z be\u017enej porcie, ktor\u00e1 m\u00e1 cca 150 g, ich tak z\u00edskame okolo<strong> 30 g.<\/strong> Pre niekoho m\u00f4\u017ee tak\u00e9to mno\u017estvo predstavova\u0165 takmer tretinu dennej potreby bielkov\u00edn.<span class=\"tadv-color\" style=\"color:#ff6600\"><sup> <\/sup>[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj ke\u010f sa to nezd\u00e1, medzi tie finan\u010dne najdostupnej\u0161ie varianty ur\u010dite patr\u00ed pr\u00e1ve <strong>kuracie m\u00e4so<\/strong>. Treba len vedie\u0165, ako na to. Cena samotn\u00fdch kurac\u00edch p\u0155s u\u017e toti\u017e nie je to, \u010do b\u00fdvalo. Napadlo v\u00e1s v\u0161ak k\u00fapi\u0165 si <strong>cel\u00e9 kura<\/strong> a <strong>naporcova\u0165 si ho doma?<\/strong> Ak si toti\u017e porovn\u00e1te cenu cel\u00e9ho kura\u0165a a napr\u00edklad kurac\u00edch p\u0155s v prepo\u010dte na 100 g m\u00e4sa, zist\u00edte, \u017ee u neporciovan\u00e9ho kura\u0165a sa m\u00f4\u017eete dosta\u0165 k\u013eudne a\u017e na polovi\u010dn\u00fa cenu. T\u00fdmto sp\u00f4sobom z\u00edskate<strong> 2 prsia, 2 kr\u00eddla, 2 stehn\u00e1&nbsp; a kosti do polievky<\/strong> a pritom dos\u0165 v\u00fdrazne u\u0161etr\u00edte.<\/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\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje kuracie m\u00e4so?<strong><\/strong><\/h3>\n\n\n\n<p>Kuracie m\u00e4so nie je v\u00fdhodn\u00e9 iba kv\u00f4li obsahu bielkov\u00edn, ale aj z poh\u013eadu mno\u017estva a zlo\u017eenia tuku. Celkovo m\u00e1 <strong>n\u00edzke mno\u017estvo tuku, <\/strong>a preto je vhodn\u00e9 aj pri <strong>chudnut\u00ed<\/strong>. Najmenej tuku obsahuj\u00fa <strong>kuracie prsia<\/strong>, a to cca 2,6 g\/ 100 g. <strong>Najtu\u010dnej\u0161ie <\/strong>s\u00fa kuracie kr\u00eddla, ktor\u00e9 maj\u00fa okolo 13 g\/ 100 g. Z\u00e1rove\u0148 mus\u00edme myslie\u0165 na to, \u017ee je rozdiel, \u010di si doprajeme m\u00e4so<strong> s ko\u017eou a bez nej<\/strong>. Ko\u017ea zvy\u0161uje obsah tuku a\u017e o<strong> 25 &#8211; 30 %<\/strong>. <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<p>V\u00fdhodou kuracieho m\u00e4sa je jeho obsah <strong>mastn\u00fdch kysel\u00edn<\/strong>. V porovnan\u00ed s ostatn\u00fdmi zdrojmi obsahuje zna\u010dn\u00e9 mno\u017estvo t\u00fdch <strong>mononenas\u00fdten\u00fdch <\/strong>a <strong>polynenas\u00fdten\u00fdch<\/strong>. Tie toti\u017e p\u00f4sobia&nbsp; pozit\u00edvne na na\u0161e zdravie a srdcovo-cievny syst\u00e9m. Okrem zdrav\u00fdch tukov je kuracie m\u00e4so z\u00e1rove\u0148 bohat\u00e9 napr\u00edklad na <strong>fosfor<\/strong>, <a href=\"https:\/\/gymbeam.sk\/zinok-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zinok<\/strong><\/a><strong> <\/strong>\u010di <a href=\"https:\/\/gymbeam.sk\/b-komplex-100-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edny skupiny B<\/strong><\/a>. <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<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje kuracie m\u00e4so?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Kuracie prsia (100 g) <\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Kuracie kr\u00eddla (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Kuracie stehn\u00e1 (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">115 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">187 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">116 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">17,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e v\u00e1s nebav\u00ed jes\u0165 neust\u00e1le dookola restovan\u00e9 kuracie prsia s <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017eou<\/a>? In\u0161pirujte sa na\u0161imi receptami, ktor\u00e9 v\u00e1m pom\u00f4\u017eu spestri\u0165 jed\u00e1lni\u010dek.&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>Pripravte si napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-stavnate-kuracie-prsia-v-pomarancovej-omacke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kuracie prsia v pomaran\u010dovej om\u00e1\u010dke.<\/strong><\/a><\/li>\n\n\n\n<li>Vd\u00fdchnite do svojej kuchyne trochu Indie a dajte si na obed <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vonave-indicke-kari-s-trhanym-kuracim-masom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>indick\u00e9 kari s trhan\u00fdm kurac\u00edm m\u00e4som.<\/strong><\/a><\/li>\n\n\n\n<li>Monot\u00f3nne obedy v\u00e1m o\u017eivia aj <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zapekane-kuracie-prsia-v-jogurtovej-marinade\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zapekan\u00e9 kuracie prsia v jogurtovej marin\u00e1de.<\/strong><\/a><\/li>\n\n\n\n<li>M\u00f4\u017eete tie\u017e vysk\u00fa\u0161a\u0165 hotov\u00e9 jedl\u00e1, ako je napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/fit-kuracie-s-cestovinami-na-taliansky-sposob-ready-to-eat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kuracie s cestovinami na taliansky sp\u00f4sob<\/strong><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/fit-kuracie-kari-s-ryzou-ready-to-eat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kuracie kari s ry\u017eou.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg\" alt=\"Kuracie m\u00e4so ako zdroj bielkov\u00edn\" class=\"wp-image-421898\" style=\"width:843px;height:562px\" title=\"Kuracie m\u00e4so ako zdroj bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Tuniak_v_konzerve\"><\/span>2. Tuniak v konzerve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobne ako m\u00e4so, aj <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryby\/\" class=\"ek-link\">ryby <\/a>stoja na prv\u00fdch prie\u010dkach v rebr\u00ed\u010dku obsahu bielkov\u00edn. Ke\u010f v\u0161ak chceme dodr\u017ea\u0165 odpor\u00fa\u010dania a zjes\u0165 <strong>ka\u017ed\u00fd t\u00fd\u017ede\u0148 1 &#8211; 2 porcie r\u00fdb<\/strong>, \u010dastokr\u00e1t si mus\u00edme siahnu\u0165 dos\u0165 hlboko do vrecka. Na\u0161\u0165astie sa aj v tejto skupine potrav\u00edn n\u00e1jdu cenovo dostupnej\u0161ie varianty.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cerstv\u00fd steak z tuniaka medzi ne nepatr\u00ed, ale ke\u010f siahneme po tom <strong>konzervovanom<\/strong>, pote\u0161ia n\u00e1s omnoho ni\u017e\u0161ie ceny. M\u00e1me na v\u00fdber z varian vo <a href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vlastnej \u0161\u0165ave<\/a>, ale aj napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/tuniak-v-olivovom-oleji-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v rastlinnom oleji<\/a> \u010di in\u00fdch n\u00e1levoch. Cenou s\u00fa tieto alternat\u00edvy podobn\u00e9, ale \u010dastokr\u00e1t vyhr\u00e1va tuniak vo vlastnej \u0161\u0165ave. Aj samotn\u00fd olej toti\u017e nie\u010do stoj\u00ed. Zo 100 g tuniaka z\u00edskamepriemerne <strong>20 &#8211; 25 g bielkov\u00edn<\/strong>.<\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501.jpg\" alt=\"Tuniak ako zdroj bielkov\u00edn\" class=\"wp-image-421913\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje tuniak?<strong><\/strong><\/h3>\n\n\n\n<p>Pri v\u00fdbere tuniaka v konzerve sa okrem ceny a chuti mnoh\u00ed rozhodujeme aj pod\u013ea obsahu <strong>tuku<\/strong>. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">Tuniak <\/a>je prirodzene<strong> m\u00e1lo tu\u010dn\u00e1 ryba <\/strong>a ten vo <strong>vlastnej \u0161\u0165ave <\/strong>obsahuje maxim\u00e1lne <strong>2 g \/ 100 g<\/strong>. Ak sa v\u0161ak k\u00fape v <strong>rastlinnom oleji<\/strong>, obsah tuku na 100 g m\u00f4\u017ee st\u00fapnu\u0165 pribli\u017ene a\u017e na <strong>20 &#8211; 30 g<\/strong>.&nbsp; Mno\u017estvo tuku je v\u0161ak v jednotliv\u00fdch v\u00fdrobkoch r\u00f4zne, preto je d\u00f4le\u017eit\u00e9 \u010d\u00edta\u0165 ich etikety.&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\">A ktor\u00fd variant je lep\u0161\u00ed? Z\u00e1le\u017e\u00ed na va\u0161ich cie\u013eoch:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak sa sna\u017e\u00edte <strong>schudn\u00fa\u0165<\/strong>, ur\u010dite viac ocen\u00edte <strong>tuniaka vo vlastnej \u0161\u0165ave.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Ak je va\u0161im cie\u013eom len pestr\u00fd jed\u00e1lni\u010dek, tuniak v oleji m\u00f4\u017ee by\u0165 tie\u017e dobr\u00e1 vo\u013eba.&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>Z tuniaka navy\u0161e prijmeme pomerne vysok\u00e9 mno\u017estvo <a href=\"https:\/\/gymbeam.sk\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu D<\/a>, a to a\u017e okolo 6 \u00b5g \/ 100 g. Denn\u00e1 odpor\u00fa\u010dan\u00e1 d\u00e1vka je pritom 15 \u00b5g (odpor\u00fa\u010danie Eur\u00f3pskeho \u00faradu pre bezpe\u010dnos\u0165 potrav\u00edn, EFSA). Tie\u017e je dobr\u00fd zdrojom <a href=\"https:\/\/gymbeam.sk\/vitamin-a-retinol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu A<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu B12<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[5,17]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>V s\u00favislosti s rybami sa hovor\u00ed aj o ich kontamin\u00e1cii <strong>ortu\u0165ou<\/strong>. Tuniak patr\u00ed medzi v\u00e4\u010d\u0161ie ryby, ktor\u00e9 m\u00f4\u017eu ma\u0165 aj vy\u0161\u0161\u00ed obsah ortuti. Ke\u010f sa n\u00edm v\u0161ak nebudeme k\u0155mi\u0165 od r\u00e1na do ve\u010dera, ale bude s\u00fa\u010das\u0165ou pestr\u00e9ho jed\u00e1lni\u010dka, ur\u010dite sa <strong>nemus\u00edme b\u00e1\u0165 ne\u017eiaducich \u00fa\u010dinkov.<\/strong> Rovnako sa nemus\u00edme ob\u00e1va\u0165 ani \u0165a\u017ek\u00fdch kovov, ktor\u00e9 sa nach\u00e1dzaj\u00fa v konzerve. Konzervy s\u00fa toti\u017e o\u0161etren\u00e9 tak, aby neprep\u00fa\u0161\u0165ali tieto l\u00e1tky do jedla, ktor\u00e9 sa v nich nach\u00e1dza. <span style=\"color:#ff6600\" class=\"tadv-color\">[1,8]<\/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\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje tuniak?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tuniak vo vlastnej \u0161\u0165ave (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tuniak v olej (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211;&nbsp; 400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,50 &#8211; 1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj z takej oby\u010dajnej potraviny, akou je konzervovan\u00fd tuniak, sa d\u00e1 vyk\u00fazli\u0165 dobr\u00e9 jedlo. Nemus\u00edte tak by\u0165 odk\u00e1zan\u00ed iba na <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Cestoviny\/\" class=\"ek-link\">cestovinov\u00fd <\/a>\u0161al\u00e1t s tuniakom.<\/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>Chutn\u00e9 a jednoduch\u00e9 je vlo\u017ei\u0165 tuniaka do tortilly a pripravi\u0165 si lahodn\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakovy-wrap-s-avokadovym-dipom-a-zeleninou\/#Recipes\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tuniakov\u00fd wrap.<\/strong><\/a>&nbsp;<\/li>\n\n\n\n<li>Zachuti\u0165 by v\u00e1m mohla aj t\u00e1to tuniakov\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakova-natierka-s-vajickami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>n\u00e1tierka s vaj\u00ed\u010dkom.<\/strong><\/a><\/li>\n\n\n\n<li>Ak h\u013ead\u00e1te trochu exotiky, pripravte si netradi\u010dn\u00fa <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-poke-bowl-s-ryzou-a-tuniakom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pok\u00e9 bowl.<\/strong><\/a><\/li>\n\n\n\n<li>Ako r\u00fdchlu desiatu \u010di olovrant si m\u00f4\u017eete da\u0165 aj napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/tuniakovy-salat-mexiko-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuniakov\u00fd \u0161al\u00e1t<\/a> s k\u00faskom pe\u010diva.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Sardinky\"><\/span>3. Sardinky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161\u0165astie nie je nutn\u00e9 obmedzova\u0165 sa v tak zdravej skupine potrav\u00edn, akou s\u00fa ryby ani v pr\u00edpade, \u017ee mus\u00edme kontrolova\u0165 svoj v\u00fddaj. \u010eal\u0161\u00edm pomerne lacn\u00fdm zdrojom bielkov\u00edn s\u00fa toti\u017e <strong>sardinky<\/strong>. Aj tie, podobne ako v pr\u00edpade tuniaka, m\u00f4\u017eeme k\u00fapi\u0165 v <strong>konzervovanej forme<\/strong>, pri\u010dom 100 g obsahuje zhruba <strong>18 &#8211; 25 g bielkov\u00edn<\/strong>. \u010ci\u017ee v jednej typickej<strong> 125 g konzerve<\/strong> sa skr\u00fdva <strong>22 &#8211; 31 g vysoko kvalitn\u00fdch 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>Aj tentokr\u00e1t plat\u00ed, \u017ee v\u00e4\u010d\u0161inou je ich cena podobn\u00e1, ale zvy\u010dajne s\u00fa u\u017e zo spom\u00ednan\u00fdch d\u00f4vodov <strong>lacnej\u0161ie sardinky <\/strong><a href=\"https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vo vlastnej \u0161\u0165ave.<\/strong><\/a>&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\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuj\u00fa sardinky?<strong><\/strong><\/h3>\n\n\n\n<p>V porovnan\u00ed s tuniakom s\u00fa sardinky <strong>bohat\u0161ie na tuk<\/strong>. Aj tie vo vlastnej \u0161\u0165ave obsahuj\u00fa okolo 8 g tuku na 100 g. Z\u00e1rove\u0148 je treba si pam\u00e4ta\u0165, \u017ee tu\u010dnos\u0165 sardiniek sa prirodzene men\u00ed v z\u00e1vislosti od ro\u010dn\u00e9ho obdobia, v ktorom boli uloven\u00e9. Tento tuk je potom samozrejme s\u00fa\u010das\u0165ou \u0161\u0165avy, ktor\u00e1 tvor\u00ed spolu so sardinkami obsah konzervy. Sardinky uloven\u00e9 v lete, ktor\u00e9 si tvoria z\u00e1sobu tuku, tak maj\u00fa ako bonus jemnej\u0161iu chu\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak navy\u0161e siahneme po <a href=\"https:\/\/gymbeam.sk\/sardinky-v-olivovom-oleji-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardink\u00e1ch v oleji<\/a>, hodnoty tuku m\u00f4\u017eu dosahova\u0165 a\u017e 30 g. To sa v\u0161ak u jednotliv\u00fdch zna\u010diek a v\u00fdrobkov l\u00ed\u0161i, preto nezab\u00fadajte na \u010d\u00edtanie obalov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vy\u0161\u0161\u00ed obsah tuku v\u0161ak automaticky neznamen\u00e1 hor\u0161iu potravinu. Sardinky s\u00fa podobne ako in\u00e9 morsk\u00e9 ryby bohat\u00e9 na polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny, vr\u00e1tane <a href=\"https:\/\/gymbeam.sk\/omega-3-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3<\/strong><\/a>, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 pre funkciu n\u00e1\u0161ho <strong>mozgu <\/strong>a <strong>srdca<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[19,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem zdrav\u00fdch tukov s\u00fa dobr\u00fdm zdrojom aj na <strong>vitam\u00edn D<\/strong>, <strong>vitam\u00edn B12<\/strong>, \u010di <a href=\"https:\/\/gymbeam.sk\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sel\u00e9n<\/a>, ktor\u00fd v tele p\u00f4sob\u00ed ako <strong>antioxidant<\/strong>. Nem\u00f4\u017eeme zab\u00fada\u0165 ani na <a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pnik<\/a> prospe\u0161n\u00fd pre na\u0161e kosti, ktor\u00fd n\u00e1jdeme v konzerve sardiniek najm\u00e4 pr\u00e1ve vo forme ich kost\u00ed. Preto urob\u00edte dobre, ke\u010f ich nebudete z konzervy vybera\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[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\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuj\u00fa sardinky?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sardinky vo vlastnej \u0161\u0165ave (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sardinky v olej (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 &#8211; 370 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 &#8211; 29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 &#8211; 9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 &#8211; 33 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 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    <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=\"5333,28689,59932,105817\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vajcia\"><\/span>4. Vajcia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0164a\u017eko by ste h\u013eadali v\u00fd\u017eivnej\u0161iu potravinu ako s\u00fa vaj\u00ed\u010dka. Obsahuj\u00fa \u0161irok\u00e9 spektrum r\u00f4znych <strong>vitam\u00ednov<\/strong>, <strong>miner\u00e1lnych l\u00e1tok<\/strong> \u010di in\u00fdch <strong>bioakt\u00edvnych l\u00e1tok <\/strong>a navy\u0161e s\u00fa z\u00e1rove\u0148 skvel\u00fdm zdrojom <strong>kvalitn\u00fdch bielkov\u00edn<\/strong>.Tak\u00e9 priemern\u00e9<strong> vajce <\/strong>ich obsahuje pribli\u017ene <strong>7 g<\/strong>. Napr\u00edklad jedna porcia omelety z troch vajec n\u00e1m tak m\u00f4\u017ee doda\u0165 a\u017e 21 g bielkov\u00edn. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/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\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuj\u00fa vajcia?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>S bielkovinami ide vo vajciach ruku v ruke aj <strong>tuk<\/strong>. Toho n\u00e1jdeme najviac vo vaje\u010dnom \u017e\u013atku, ktor\u00fd obsahuje cca <strong>5 g tuku<\/strong>. Na to by mali myslie\u0165 najm\u00e4 \u013eudia, ktor\u00ed sa sna\u017eia <strong>schudn\u00fa\u0165<\/strong>, preto\u017ee u\u017e spomenut\u00e1 omeleta z troch vaj\u00ed\u010dok hravo prid\u00e1 do denn\u00e9ho pr\u00edjmu 15 g tuku, \u010do m\u00f4\u017ee by\u0165 \u0161tvrtina ich odpor\u00fa\u010dan\u00e9ho denn\u00e9ho pr\u00edjmu. V pr\u00edpade, \u017ee chceme z\u00edska\u0165 bielkoviny z vajec, ale neradi by sme to preh\u00e1\u0148ali s mno\u017estvom tuku, m\u00f4\u017eeme k\u00fapi\u0165 aj samotn\u00e9 <a href=\"https:\/\/gymbeam.sk\/tekute-vajecne-bielka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vaje\u010dn\u00e9 bielka<\/a>. Omeleta zo 100 g bielkov n\u00e1m dod\u00e1 a\u017e 22 g bielkov\u00edn, zatia\u013e \u010do mno\u017estvo tuku bude takmer <strong>nulov\u00e9 <\/strong>(to sa ale samozrejme trochu zv\u00fd\u0161i, ak ich priprav\u00edme na oleji). <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tuk vo vajciach je v\u0161ak do ve\u013ekej miery tvoren\u00fd <strong>nenas\u00fdten\u00fdmi mastn\u00fdmi kyselinami<\/strong>, ktor\u00e9 s\u00fa pre n\u00e1s prospe\u0161n\u00e9. Dokonca sa nemus\u00edte b\u00e1\u0165 ani <strong>cholesterolu<\/strong>, o ktorom sa kedysi tvrdilo, \u017ee zvy\u0161uje hladinu cholesterolu v krvi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priazniv\u00fd obsah \u017eiv\u00edn u vaj\u00ed\u010dok ur\u010dite nekon\u010d\u00ed tukom a bielkovinami. S\u00fa bohat\u00e9 napr\u00edklad na <strong>vitam\u00edny rozpustn\u00e9 v tukoch,<\/strong> ako je <strong>vitam\u00edn D<\/strong>, <strong>A <\/strong>\u010di <strong>vitam\u00edn K<\/strong>. \u010ealej s\u00fa tie\u017e dobr\u00fdm zdrojom <a href=\"https:\/\/gymbeam.sk\/d-biotin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biot\u00ednu<\/a>, prispieva k spr\u00e1vnemu fungovaniu nervov\u00e9ho syst\u00e9mu\u010di <strong>udr\u017eaniu zdrav\u00fdch vlasov<\/strong>. Dokonca obsahuj\u00fa zna\u010dn\u00e9 mno\u017estvo <a href=\"https:\/\/gymbeam.sk\/kyselina-listova-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kyseliny listovej<\/a>, ktor\u00e1 je typick\u00e1 najm\u00e4 pre rastlinn\u00e9 potraviny a je nevyhnutn\u00e1 napr\u00edklad pre <strong>spr\u00e1vny v\u00fdvoj plodu <\/strong>po\u010das tehotenstva.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[14,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o tejto t\u00e9me a obsahu in\u00fdch l\u00e1tok v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/10-dovodov-preco-jest-vajcia\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 d\u00f4vodov, pre\u010do jes\u0165 vajcia.<\/strong><\/a><strong>&nbsp;&nbsp;<\/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\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuj\u00fa vajcia a vaje\u010dn\u00e9 bielka?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><\/strong><center><strong>Vajcia (2 kusy, 100 g)<\/strong><center><strong><\/strong><\/center><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><\/strong><center><strong>Samotn\u00e9 vaje\u010dn\u00e9 bielka (100 g)<\/strong><center><strong><\/strong><\/center><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaradi\u0165 vaj\u00ed\u010dka do jed\u00e1lni\u010dku je celkom jednoduch\u00e9 a nemus\u00edte zosta\u0165 iba pri <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vajicka-na-ranajky-trikrat-inak\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omelete \u010di mie\u0161an\u00fdch vaj\u00ed\u010dkach.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pripravte si chutn\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakova-natierka-s-vajickami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pomaz\u00e1nku<\/a> z vaj\u00ed\u010dkami.&nbsp;<\/li>\n\n\n\n<li>Zakomponujte ich napr\u00edklad do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ranajkove-vajickove-muffiny-s-cottage-cheese-sunkou-a-paradajkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>slan\u00fdch muffinov.<\/strong><\/a><\/li>\n\n\n\n<li>M\u00f4\u017eete ich tie\u017e prida\u0165 do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-slana-ovsena-kasa-so-stratenym-vajcom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>slanej ovsenej ka\u0161e.<\/strong><\/a><\/li>\n\n\n\n<li>Po\u010d\u00edtaj\u00fa sa samozrejme aj vaj\u00ed\u010dka pou\u017eit\u00e9 pri pr\u00edprave <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ovsene-lievance-s-jablkom-a-skoricou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lievancov<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-spaldove-palacinky-s-ovocim-a-arasidovym-maslom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>palaciniek<\/strong><\/a><strong> \u010di pe\u010den\u00ed chutn\u00e9ho <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cokoladova-babka-z-kysnuteho-cesta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kol\u00e1\u010da.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1124x749.jpg\" alt=\"Vajcia ako zdroj bielkov\u00edn\" class=\"wp-image-421931\" style=\"width:843px;height:562px\" title=\"Vajcia ako zdroj bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Tvaroh\"><\/span>5. Tvaroh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mlie\u010dne v\u00fdrobky patria v\u0161eobecne medzi dobr\u00e9 zdroje bielkov\u00edn. Ke\u010f v\u0161ak zoh\u013ead\u0148ujeme pomer ceny a v\u00fdkonu, tvaroh sa dost\u00e1va na prv\u00e9 prie\u010dky. Tak\u00fdch 100 g <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvarohu <\/a>obsahuje zhruba <strong>9 &#8211; 12 g bielkov\u00edn<\/strong>, pri\u010dom <strong>najviac bielkov\u00edn m\u00e1 odtu\u010dnen\u00fd tvaroh<\/strong>. Jeho \u010fal\u0161\u00edm benefitom je aj fakt, \u017ee je v\u00e4\u010d\u0161inou aj najlacnej\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tvaroh je \u0161pecifick\u00fd obsahom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/404-protein-kazein-miccelar-1000-g-body-fit.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kaze\u00ednov\u00fdch bielkov\u00edn<\/strong><\/a>. Na rozdiel od srv\u00e1tkov\u00fdch bielkov\u00edn sa tie kaze\u00ednov\u00e9 <strong>tr\u00e1via a vstreb\u00e1vaj\u00fa pomal\u0161ie<\/strong>, kv\u00f4li \u010domu sa tvaroh \u010dasto konzumuje ako zdroj pomaly str\u00e1vite\u013en\u00fdch bielkov\u00edn<strong> pred span\u00edm<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje tvaroh?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Tvaroh je dobr\u00fdm zdrojom <a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pnika<\/a>, ktor\u00fd nutne potrebujeme pre <strong>tvorbu kost\u00ed a zubov<\/strong>, <strong>prenos nervov\u00fdch sign\u00e1lov<\/strong> a mnoho \u010fal\u0161\u00edch funkci\u00ed. Obsahuje ho v mno\u017estve 70 &#8211; 100 mg\/ 100 g, pri\u010dom denn\u00e1 odpor\u00fa\u010dan\u00e1 d\u00e1vka pre zdrav\u00e9ho dospel\u00e9ho \u010dloveka je 1000 mg. Na rozdiel od rastlinn\u00fdch zdrojov je v\u00e1pnik z mlie\u010dnych v\u00fdrobkov <strong>ve\u013emi dobre vstrebate\u013en\u00fd<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje tvaroh?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Odtu\u010dnen\u00fd tvaroh (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Polotu\u010dn\u00fd tvaroh (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tu\u010dn\u00fd tvaroh (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">131 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 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<h3 class=\"wp-block-heading\">Ako zakomponova\u0165 tvaroh do jed\u00e1lni\u010dku?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spestrite si n\u00edm napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-francuzsky-toast-s-tvarohovym-kremom-a-malinami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ra\u0148ajkov\u00e9 sladk\u00e9 toasty.<\/strong><\/a><\/li>\n\n\n\n<li>Dajte si ho vo forme <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vlacny-tvarohovy-kolac-s-makom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>makovo &#8211; tvarohov\u00e9ho kol\u00e1\u010da.<\/strong><\/a><\/li>\n\n\n\n<li>Pripravte si tvarohov\u00fd dezert <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pernickovy-proteinovy-dezert-do-pohara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>do poh\u00e1ra.<\/strong><\/a><\/li>\n\n\n\n<li>Zmie\u0161an\u00edm tvarohu so sardinkami, <strong>cibu\u013eou<\/strong>, <strong>hor\u010dicou<\/strong>, <strong>so\u013eou <\/strong>a <strong>\u010diernym koren\u00edm<\/strong> si vytvor\u00edte chutn\u00fa sardinkov\u00fa pomaz\u00e1nku.&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\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"Tvaroh ako zdroj bielkov\u00edn\" class=\"wp-image-421949\" style=\"width:843px;height:562px\" title=\"Tvaroh ako zdroj bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Grecky_jogurt\"><\/span>6. Gr\u00e9cky jogurt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na rozdiel od klasick\u00e9ho bieleho jogurtu sa gr\u00e9cky jogurt m\u00f4\u017ee pochv\u00e1li\u0165 <strong>v\u00e4\u010d\u0161\u00edm mno\u017estvom bielkov\u00edn<\/strong>. Zatia\u013e \u010do klasick\u00fd biely jogurt m\u00e1 4 g bielkov\u00edn \/ 100 g, gr\u00e9cky jogurt m\u00e1 a\u017e <strong>10 g \/ 100 g<\/strong>. Ra\u0148ajky zlo\u017een\u00e9 z 150 g gr\u00e9ckeho jogurtu, <a href=\"https:\/\/gymbeam.sk\/granola\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granoly<\/a> a ovocia v\u00e1m tak m\u00f4\u017eu doda\u0165 minim\u00e1lne 15 g bielkov\u00edn.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vy\u0161\u0161\u00ed obsah bielkov\u00edn gr\u00e9ckeho jogurtu je dan\u00fd sp\u00f4sobom jeho v\u00fdroby, kedy je z klasick\u00e9ho jogurtu<strong> odstr\u00e1nen\u00e1 \u010das\u0165 tekutej srv\u00e1tky<\/strong>. Jogurt sa tak stane hustej\u0161\u00edm a koncentrovanej\u0161\u00edm. Na jeho v\u00fdrobu sa pou\u017e\u00edva<strong> dvojn\u00e1sobn\u00e9 mno\u017estvo mlieka<\/strong> v porovnan\u00ed s klasick\u00fdm jogurtom.<span style=\"color:#ff6600\" class=\"tadv-color\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje gr\u00e9cky jogurt?<strong><\/strong><\/h3>\n\n\n\n<p>Podobne ako tvaroh, aj gr\u00e9cky jogurt je bohat\u00fd na <strong>v\u00e1pnik<\/strong>, obsahuje ho a\u017e 110 mg na 100 g. Je tie\u017e zdrojom<strong> vitam\u00ednu B12<\/strong> \u010di <strong>vitam\u00ednu B2<\/strong> (riboflav\u00edn), ktor\u00fd potrebujeme pre funk\u010dn\u00fd energetick\u00fd metabolizmus, nervov\u00fd syst\u00e9m alebo zdravie ko\u017ee. <span style=\"color:#ff6600\" class=\"tadv-color\">[17,19]<\/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\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje gr\u00e9cky jogurt?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Gr\u00e9cky jogurt s 0 % tuku<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Gr\u00e9cky jogurt s 5 % tuku<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g *<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g *<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*Obsah tuku m\u00f4\u017ee by\u0165 r\u00f4zny. Z\u00e1le\u017e\u00ed, z ak\u00e9ho mlieka je jogurt vyroben\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Tofu\"><\/span>7. Tofu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj v pr\u00edpade, \u017ee uprednost\u0148ujete rastlinn\u00e9 zdroje bielkov\u00edn alebo si nimi len radi spestr\u00edte jed\u00e1lni\u010dek pre v\u00e1s existuj\u00fa pomerne lacn\u00e9 alternat\u00edvy. Jednou z nich je <a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, teda produkt vyroben\u00fd zo s\u00f3jov\u00e9ho \u201cmlieka\u201d. T\u00e1to potravina obsahuje pribli\u017ene <strong>12 &#8211; 16 g bielkov\u00edn \/ 100 g<\/strong> (z\u00e1le\u017e\u00ed na sp\u00f4sobe v\u00fdroby). Rastlinn\u00e9 bielkoviny s\u00fa na rozdiel od \u017eivo\u010d\u00ed\u0161nych v\u0161eobecne pova\u017eovan\u00e9 za <strong>neplnohodnotn\u00e9 <\/strong>(neobsahuj\u00fa v\u0161etky esenci\u00e1lne aminokyseliny v optim\u00e1lnom mno\u017estve), ale pr\u00e1ve <strong>s\u00f3ja <\/strong>sa obsahom aminokysel\u00edn \u017eivo\u010d\u00ed\u0161nym potravin\u00e1m pribli\u017euje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tofu m\u00f4\u017eeme k\u00fapi\u0165 v neochutenom variante, ale tie\u017e s bylinkovou pr\u00edchu\u0165ou, \u00faden\u00e9 \u010di napr\u00edklad marinovan\u00e9. Ak sa v\u0161ak pozer\u00e1me po cene, v\u017edy je <strong>v\u00fdhodnej\u0161ie <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu <\/a>vo svojej <strong>p\u00f4vodnej forme<\/strong>, \u010di\u017ee <strong>bez pr\u00edchute<\/strong>. To si potom m\u00f4\u017eete ochuti\u0165 a pripravi\u0165 doma pod\u013ea vlastn\u00fdch preferenci\u00ed.<\/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\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje tofu?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Tofu je nielen dobr\u00fdm zdrojom bielkov\u00edn, ale aj <strong>v\u00e1pnika<\/strong>. Z\u00e1le\u017e\u00ed v\u0161ak na tom, ak\u00e1 l\u00e1tka je pou\u017eit\u00e1 na zr\u00e1\u017eanie s\u00f3jov\u00fdch bielkov\u00edn pri jeho v\u00fdrobe. Ak s\u00fa pou\u017eit\u00e9 <strong>v\u00e1penat\u00e9 soli<\/strong>, obsahuje dvojn\u00e1sobn\u00e9 mno\u017estvo (cca 680 mg v\u00e1pnika) v porovnan\u00ed s produktom, ktor\u00fd je vyroben\u00fd in\u00fdm sp\u00f4sobom (cca 350 mg v\u00e1pnika).<span style=\"color:#ff6600\" class=\"tadv-color\"> [17]<\/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\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje tofu?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><strong><\/strong><\/td><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 170 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 &#8211; 10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Tofu nie je na prv\u00fd poh\u013ead t\u00e1 najl\u00e1kavej\u0161ia potravina. V receptoch si ho v\u0161ak m\u00f4\u017eeme pripravi\u0165 na nespo\u010detn\u00e9 mno\u017estvo sp\u00f4sobov. Ako si ob\u013e\u00fabi\u0165 tofu?<\/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>Pripravte si z neho chutn\u00fa <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganska-natierka-z-tofu-a-susenych-paradajok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>n\u00e1tierku so su\u0161en\u00fdmi paradajkami.<\/strong><\/a><\/li>\n\n\n\n<li>Zamaskujte ho v <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tortilla-wrap-s-tofu-a-medovo-horcicovou-omackou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tortille<\/a>.<\/li>\n\n\n\n<li>Pridajte ho do cesta na <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cokoladove-lievance-z-tofu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lievance.<\/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<p>Ak v\u00e1s zauj\u00edma viac rastlinn\u00fdch potrav\u00edn, ktor\u00fdmi sa d\u00e1 nahradi\u0165 m\u00e4so, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" 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><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg\" alt=\"Tofu ako zdroj bielkov\u00edn\" class=\"wp-image-421968\" style=\"width:843px;height:562px\" title=\"Tofu ako zdroj bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Strukoviny\"><\/span>8. Strukoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri h\u013eadan\u00ed vhodn\u00fdch bielkovinov\u00fdch zdrojov nem\u00f4\u017eeme zab\u00fada\u0165 na <strong>strukoviny<\/strong>. Obsahuj\u00fa a\u017e okolo <strong>20 &#8211; 25 g bielkov\u00edn na 100 g<\/strong> a navy\u0161e by ste \u0165a\u017eko h\u013eadali lacnej\u0161iu potravinu. Pozor v\u0161ak na ich zlo\u017eenie. Strukoviny neobsahuj\u00fa v\u0161etky<strong> esenci\u00e1lne aminokyseliny v dostato\u010dn\u00fdm mno\u017estv\u00e1ch,<\/strong> a preto <strong>nie s\u00fa plnohodnotn\u00fdm zdrojom bielkov\u00edn<\/strong>. V praxi to znamen\u00e1, \u017ee v tele nie s\u00fa optim\u00e1lne vyu\u017eit\u00e9 na <strong>tvorbu telov\u00fdch bielkov\u00edn.<\/strong> Ke\u010f v\u0161ak z\u00e1rove\u0148 s nimi m\u00e1te&nbsp; v jed\u00e1lni\u010dku aj <strong>\u017eivo\u010d\u00ed\u0161ne potraviny<\/strong>, nemus\u00edte si s t\u00fdm l\u00e1ma\u0165 hlavu. Ak ste <strong>veg\u00e1ni<\/strong> alebo vo va\u0161ej strave <strong>preva\u017euj\u00fa rastlinn\u00e9 potraviny<\/strong>, uistite sa, \u017ee si aj dostatok <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obiln\u00edn<\/strong><\/a><strong>, <\/strong>pr\u00edpadne <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechov a semien<\/strong><\/a>. Kombin\u00e1ciou strukov\u00edn a obiln\u00edn toti\u017e prijmete tie spr\u00e1vne aminokyseliny<strong> v spr\u00e1vnom pomere<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[4,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0160o\u0161ovica<strong><\/strong><\/h3>\n\n\n\n<p>\u0160o\u0161ovica patr\u00ed medzi strukoviny s najvy\u0161\u0161\u00edm obsahom bielkov\u00edn. Obsahuje zhruba<strong> 26 g bielkov\u00edn \/ 100 g<\/strong>. Tanier \u0161o\u0161ovicovej polievky s 50 g \u0161o\u0161ovice v\u00e1m tak dod\u00e1 cca 12 g bielkov\u00edn. Ak k tomu prid\u00e1te napr\u00edklad k\u00fasok \u017eitn\u00e9ho chleba (cca 9 g bielkov\u00edn), m\u00f4\u017eete z jednej porcie z\u00edska\u0165 zhruba 21 g bielkov\u00edn s optim\u00e1lnym zlo\u017een\u00edm esenci\u00e1lnych aminokysel\u00edn.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Klasick\u00fa<strong> hned\u00fa \u0161o\u0161ovicu<\/strong> m\u00f4\u017eete zameni\u0165 aj za <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cervena-sosovica\/\" class=\"ek-link\">\u010derven\u00fa <\/a><\/strong>\u010di <strong>\u010diernu<\/strong>. Benefity strukov\u00edn z\u00edskate napr\u00edklad aj zo <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\">\u0161o\u0161ovicov\u00fdch cestov\u00edn.<\/a>&nbsp;<\/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\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje \u0161o\u0161ovica?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<p>Tento druh strukov\u00edn je najbohat\u0161\u00ed na <strong>\u017eelezo<\/strong>. V porovnan\u00ed s ostatn\u00fdmi ho obsahuje <strong>dva a\u017e trikr\u00e1t viac<\/strong>. \u010ealej je dobr\u00fdm zdrojom napr\u00edklad aj <strong>vl\u00e1kniny<\/strong>, <strong>kyseliny listovej<\/strong>, <strong>medi<\/strong>, <strong>mang\u00e1nu <\/strong>a \u010fal\u0161\u00edch bioakt\u00edvnych l\u00e1tok. <span style=\"color:#ff6600\" class=\"tadv-color\">[4,20]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje \u0161o\u0161ovica?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Hned\u00e1 \u0161o\u0161ovica<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u010cerven\u00e1 \u0161o\u0161ovica<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u010cierna \u0161o\u0161ovica<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">319 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zo \u0161o\u0161ovice si m\u00f4\u017eete pripravi\u0165 chutn\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kremova-sosovicova-polievka-s-tekvicovymi-semienkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">polievku<\/a>, prida\u0165 ju do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lahky-sosovicovy-salat-s-pecenou-mrkvou-avokadom-a-syrom-feta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161al\u00e1tu<\/a> alebo si z nej pripravi\u0165 <strong><a aria-label=\"\u0161pagety bolognese na veg\u00e1nsky sp\u00f4sob. (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-spagety-bolognese-na-vegansky-sposob\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161pagety bolognese na veg\u00e1nsky sp\u00f4sob.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1124x749.jpg\" alt=\"\u0160o\u0161ovka ako zdroj bielkov\u00edn\" class=\"wp-image-421983\" style=\"width:843px;height:562px\" title=\"\u0160o\u0161ovka ako zdroj bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">C\u00edcer<strong><\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">C\u00edcer<\/a> vynik\u00e1 spomedzi ostatn\u00fdch strukov\u00edn v obsahu <strong>esenci\u00e1lnych aminokysel\u00edn.<\/strong> Ich obsahom sa pribli\u017euje <strong>\u017eivo\u010d\u00ed\u0161nym potravin\u00e1m<\/strong>. St\u00e1le v\u0161ak plat\u00ed, \u017ee je vhodn\u00e9 kombinova\u0165 ho <strong>s in\u00fdmi rastlinn\u00fdmi zdrojmi<\/strong> (obilniny, orechy a semen\u00e1). <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/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\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje c\u00edcer?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">C\u00edcerom <\/a>dopln\u00edme vysok\u00e9 mno\u017estvo <strong>kyseliny listovej<\/strong>. Obsahuje jej viac ako <strong>trojn\u00e1sobok odpor\u00fa\u010danej dennej d\u00e1vky<\/strong>. Okrem toho je skvel\u00fdm zdrojom <strong>rozpustnej vl\u00e1kniny<\/strong>. T\u00e1 m\u00e1 probiotick\u00fd \u00fa\u010dinok a p\u00f4sob\u00ed pozit\u00edvne na zlo\u017eenie na\u0161ej \u010drevnej mikrobioty. <span class=\"tadv-color\" style=\"color:#ff6600\">[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\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje c\u00edcer?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><\/strong><center><strong>100 g<\/strong><center><strong><\/strong><\/center><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00edcer nemus\u00edte jes\u0165 iba vo forme <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cicerovy-hummus-3x-inak\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>hummusu<\/strong><\/a>. Hod\u00ed sa aj do <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-caesar-salat-s-chrumkavym-cicerom\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161al\u00e1tu<\/a>, ako <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cicer-na-paprike-v-kremovej-omacke\/\" target=\"_blank\" rel=\"noreferrer noopener\">n\u00e1hrada m\u00e4sa v paprikovej om\u00e1\u010dke<\/a> \u010di ako z\u00e1klad <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-falafel-s-domacim-hummusom\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>falafelu.<\/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\/02\/IMG_0338-1124x749.jpg\" alt=\"C\u00edcer ako zdroj bielkov\u00edn\" class=\"wp-image-422000\" style=\"width:843px;height:562px\" title=\"C\u00edcer ako zdroj bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Hrach<strong><\/strong><\/h3>\n\n\n\n<p>Ani hrach nezaost\u00e1va v obsahu bielkov\u00edn. M\u00f4\u017ee sa pochv\u00e1li\u0165 a\u017e mno\u017estvom <strong>23 g <\/strong>prote\u00ednov <strong>na 100 g<\/strong>. M\u00f4\u017eete si ich dopria\u0165 aj napr\u00edklad vo forme <a href=\"https:\/\/gymbeam.sk\/bio-hrachove-cestoviny-vretena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrachov\u00fdch cestov\u00edn<\/a>, ktor\u00e9 obsahuj\u00fa podobn\u00e9 mno\u017estvo \u017eiv\u00edn. Ke\u010f k nim prid\u00e1te \u017eivo\u010d\u00ed\u0161nu potravinu alebo obilninu, vytvor\u00edte skvel\u00e9 jedlo z dostato\u010dn\u00fdm mno\u017estvom plnohodnotn\u00fdch bielkov\u00edn.&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\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje hrach?<strong><\/strong><\/h3>\n\n\n\n<p>T\u00e1to strukovina je bohat\u00e1 na <strong>vitam\u00edn B1<\/strong> (tiam\u00edn). Obsahuje ho a\u017e 0,72 mg, \u010do je okolo 70 % odpor\u00fa\u010danej dennej d\u00e1vky pre zdrav\u00e9ho dospel\u00e9ho \u010dloveka. Tiam\u00edn je nutn\u00fd pre dobr\u00fa funkciu srdca \u010di nervov\u00e9ho syst\u00e9mu. \u010ealej je bohat\u00fd napr\u00edklad na <strong>hor\u010d\u00edk<\/strong>, <strong>fosfor, vitam\u00edn K<\/strong> alebo <strong>vl\u00e1kninu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2,17,19]<\/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\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje hrach?&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/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\">Fazu\u013ea<strong><\/strong><\/h3>\n\n\n\n<p>Jed\u00e1lni\u010dek s v\u00e4\u010d\u0161\u00edm mno\u017estvom strukov\u00edn ur\u010dite nemus\u00ed by\u0165 nudn\u00fd. K u\u017e spom\u00ednanej \u0161o\u0161ovici, c\u00edceru \u010di hrachu sa e\u0161te prid\u00e1va nieko\u013eko druhov faz\u00fa\u013e. M\u00f4\u017eeme zvoli\u0165 <strong>\u010derven\u00e9 fazule<\/strong>, <a href=\"https:\/\/gymbeam.sk\/bio-cierna-fazula-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dierne fazule<\/a>, <strong>biele fazule<\/strong>, <strong>adzuki<\/strong>, <strong>pinto <\/strong>alebo napr\u00edklad <strong>mungo fazule<\/strong>. V\u0161etky z nich n\u00e1m dodaj\u00fa zna\u010dn\u00e9 mno\u017estvo bielkov\u00edn, a to od<strong> 20 &#8211; 25 g \/ 100 g<\/strong>.&nbsp;<\/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\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje fazu\u013ea?<strong><\/strong><\/h4>\n\n\n\n<p>S\u00fa bohat\u00e9 na <strong>vl\u00e1kninu<\/strong>, <strong>kyselinu listov\u00fa<\/strong>, <strong>vitam\u00ednu B3<\/strong> (niac\u00edn), <strong>drasl\u00edk<\/strong>, <strong>me\u010f<\/strong>, <strong>fosfor,<\/strong> <strong>hor\u010d\u00edk <\/strong>a mnoh\u00e9 \u010fal\u0161ie vitam\u00edny, miner\u00e1lne l\u00e1tky a bioakt\u00edvne l\u00e1tky.<span style=\"color:#ff6600\" class=\"tadv-color\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje fazu\u013ea?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><\/strong><center><strong><center>\u010cerven\u00e1 fazu\u013ea<\/center><\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u010cierna fazu\u013ea<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Mungo<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Pinto<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Adzuki<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">314 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">315 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">315 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Existuje nespo\u010detn\u00e9 mno\u017estvo sp\u00f4sobov, ako zakomponova\u0165 fazule do jed\u00e1lni\u010dka.&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>Vyrobte si z nich napr\u00edklad chutn\u00fa <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-strukovinova-natierka-z-ciceru-a-fazule\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>n\u00e1tierku.<\/strong><\/a><\/li>\n\n\n\n<li>Pridajte si do <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-fazulovy-salat-s-tuniakom\/\" class=\"ek-link\"><strong>\u0161al<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-fazulovy-salat-s-tuniakom\/\" target=\"_blank\" aria-label=\"\u00e1 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1<\/a><\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-fazulovy-salat-s-tuniakom\/\" class=\"ek-link\"><strong>tu<\/strong><\/a> alebo pestr\u00e9ho <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rychle-ranajkove-burrito-s-fazulou-avokadom-a-vajickami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>burrita.<\/strong><\/a>&nbsp;&nbsp;<\/li>\n\n\n\n<li>Fazu\u013ea sa d\u00e1 jes\u0165 aj na sladko, a to napr\u00edklad vo <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-fazulovy-brownie-plny-cokoladovej-chuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fazu\u013eovom brownie.<\/strong><\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S v\u00fdberom rastlinn\u00fdch zdrojov bielkov\u00edn v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <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 najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dku?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg\" alt=\"Fazu\u013ea ako zdroj bielkov\u00edn\" class=\"wp-image-422023\" style=\"width:843px;height:562px\" title=\"Fazu\u013ea ako zdroj bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Ovsene_vlocky\"><\/span>9. Ovsen\u00e9 vlo\u010dky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spomedzi obiln\u00edn ved\u00fa v obsahu bielkov\u00edn pr\u00e1ve <a href=\"https:\/\/gymbeam.sk\/bezlepkove-ovsene-vlocky-jemne-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky.<\/a> Maj\u00fa v sebe priemerne a\u017e <strong>14 g bielkov\u00edn na 100 g, <\/strong>zatia\u013e \u010do ostatn\u00e9 druhy maj\u00fa iba okolo<strong> 10g \/ 100 g.<\/strong> Ovos, v porovnan\u00ed s ostatn\u00fdmi obilninami, m\u00e1 tie\u017e <strong>lep\u0161ie spektrum esenci\u00e1lnych aminokysel\u00edn<\/strong>. St\u00e1le je to neplnohodnotn\u00fd zdroj bielkov\u00edn, ale obsahom esenci\u00e1lnych aminokysel\u00edn sa pribli\u017euje <strong>strukovin\u00e1m<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[9,15,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuj\u00fa ovsen\u00e9 vlo\u010dky?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">Ovsen\u00e9 vlo\u010dky<\/a> vynikaj\u00fa v obsahu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a> v podobe a\u017e <strong>10 g\/ 100 g<\/strong>. Jednou 50 g porciou tak dok\u00e1\u017eu pokry\u0165 asi<strong> p\u00e4tinu<\/strong> odpor\u00fa\u010dan\u00e9ho denn\u00e9ho pr\u00edjmu vl\u00e1kniny (<strong>odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka je 25 g<\/strong>). Vl\u00e1knina \u0161pecifick\u00e1 pre ovsen\u00e9 vlo\u010dky s\u00fa tzv. <strong><a aria-label=\"beta-gluk\u00e1ny (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/beta-glukany-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-gluk\u00e1ny<\/a><\/strong>, ktor\u00e9 maj\u00fa preuk\u00e1zan\u00fd pozit\u00edvny vplyv na <strong>zni\u017eovanie hladiny cholesterolu v krvi<\/strong>.<span class=\"tadv-color\" style=\"color:#ff6600\"> [6,12,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho s\u00fa ovsen\u00e9 vlo\u010dky bohat\u00e9 na <a href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drasl\u00edk<\/a>, <a href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hor\u010d\u00edk<\/a>, <strong>kyselinu listov\u00fa<\/strong> \u010di <strong>vitam\u00edn E<\/strong>, ktor\u00fd v tele p\u00f4sob\u00ed <strong>antioxida\u010dne<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/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\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuj\u00fa ovsen\u00e9 vlo\u010dky?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">363 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ak v\u00e1s u\u017e nebav\u00ed jes\u0165 ka\u017ed\u00e9 r\u00e1no vlo\u010dky s jogurtom, vysk\u00fa\u0161ajte aj in\u00fd sp\u00f4sob.<\/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>Uvarte si zauj\u00edmav\u00fa <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ovsena-kasa-s-kakaom-a-kavou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ka\u0161u s kakaom a k\u00e1vou.<\/strong><\/a><\/li>\n\n\n\n<li>Ka\u0161u m\u00f4\u017eete pripravi\u0165 aj <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-slana-ovsena-kasa-so-stratenym-vajcom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na slano, napr\u00edklad s vaj\u00ed\u010dkom.<\/strong><\/a><\/li>\n\n\n\n<li>Schovajte vlo\u010dky do <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ovsene-lievance-s-jablkom-a-skoricou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lievancov.<\/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<p>Ak sa chcete dozvedie\u0165 viac \u00fa\u010dinkoch a benefitoch ovsen\u00fdch vlo\u010diek, pre\u010d\u00edtajte si n\u00e1\u0161 \u010fal\u0161\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ovsene-vlocky-ake-ziviny-obsahuju-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ovsen\u00e9 vlo\u010dky: Ak\u00e9 \u017eiviny obsahuj\u00fa a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka.<\/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\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"Ovsen\u00e9 vlo\u010dky ako zdroj bielkov\u00edn\" class=\"wp-image-422053\" style=\"width:843px;height:562px\" title=\"Ovsen\u00e9 vlo\u010dky ako zdroj bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Arasidy_a_arasidove_maslo\"><\/span>10. Ara\u0161idy a ara\u0161idov\u00e9 maslo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ara\u0161idy pova\u017eujeme sk\u00f4r za orechy, ale v skuto\u010dnosti patria medzi <strong>strukoviny<\/strong>. Ich mno\u017estvo bielkov\u00edn je preto vy\u0161\u0161ie ako napr\u00edklad u mandl\u00ed \u010di in\u00fdch orechov, a to okolo <strong>26 g \/ 100 g<\/strong>. Podobne ako in\u00e9 rastlinn\u00e9 zdroje, ani ara\u0161idy <strong>nie s\u00fa plnohodnotn\u00e9 zdroje bielkov\u00edn<\/strong>, lebo neobsahuj\u00fa cel\u00e9 spektrum esenci\u00e1lnych aminokysel\u00edn v optim\u00e1lnom mno\u017estve. S\u00fa v\u0161ak skvel\u00fd doplnok jed\u00e1lni\u010dka, \u010di u\u017e vo forme cel\u00fdch <a href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idov<\/a>, <a href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idov\u00e9ho masla<\/a> alebo <strong>ara\u0161idov\u00e9ho oleja<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [17]<\/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\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuj\u00fa ara\u0161idy?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Aj napriek vysok\u00e9mu obsahu bielkov\u00edn sa k ara\u0161idom nem\u00f4\u017eeme spr\u00e1va\u0165 ako k strukovin\u00e1m. Obsahuj\u00fa toti\u017e <strong>vysok\u00e9 mno\u017estvo tuku<\/strong>. V 100 g ara\u0161idov sa skr\u00fdva okolo <strong>49 g tuku<\/strong>. Preto plat\u00ed, \u017ee by sme si ich mali dopria\u0165 striedmo, podobne ako orechy, a to napr\u00edklad v mno\u017estve<strong> 1 hrste denne<\/strong>, \u010do zodpoved\u00e1 cca <strong>30 g ara\u0161idov<\/strong> (z\u00e1le\u017e\u00ed v\u0161ak na celkovom dennom energetickom pr\u00edjme).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ara\u0161idy obsahuj\u00fa vysok\u00fd podiel<strong> nenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn<\/strong>, a to najm\u00e4 <strong>kyseliny olejovej<\/strong>. Okrem toho s\u00fa tie\u017e bohat\u00e9 na <strong>vitam\u00edn E<\/strong> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn B1<\/a> (tiam\u00edn), ktor\u00fd je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou metabolizmu sacharidov. N\u00e1jdeme v nich tie\u017e vysok\u00e9 mno\u017estvo <strong>drasl\u00edku<\/strong>, <strong>hor\u010d\u00edku <\/strong>a <strong>fosforu<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuj\u00fa ara\u0161idy?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Ara\u0161idy (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><\/strong><center>Ara\u0161idov\u00e9 maslo (100 g)<center><strong><\/strong><\/center><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">627 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">17&nbsp; g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj z ara\u0161idov \u010di ara\u0161idov\u00e9ho <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/orieskove-masla\/\" class=\"ek-link\">masla <\/a>sa daj\u00fa vyk\u00fazli\u0165 zauj\u00edmav\u00e9 recepty.<\/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>Pripravte si z ara\u0161idov\u00e9ho masla chutn\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-nepecene-susienky-s-arasidovym-kremom-a-cokoladou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>su\u0161ienky s \u010dokol\u00e1dou.<\/strong><\/a><\/li>\n\n\n\n<li>Pridajte ho do <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-arasidove-rezy-s-jahodovym-dzemom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovsen\u00fdch su\u0161ienok.<\/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<p>Viac o ara\u0161idovom masle v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/arasidove-maslo-ako-vybrat-to-najlepsie-a-aky-vplyv-ma-na-zdravie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ara\u0161idov\u00e9 maslo: Ako vybra\u0165 to najlep\u0161ie a ak\u00fd vplyv m\u00e1 na zdravie?<\/strong><\/a>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1124x749.jpg\" alt=\"Ara\u0161idy ako zdroj bielkov\u00edn\" class=\"wp-image-422071\" style=\"width:843px;height:562px\" title=\"Ara\u0161idy ako zdroj bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Srvatkovy_a_rastlinny_protein\"><\/span>11. Srv\u00e1tkov\u00fd a rastlinn\u00fd prote\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bielkoviny vo forme doplnku v\u00fd\u017eivy, \u010di\u017ee r\u00f4znych <a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\">prote\u00ednov\u00fdch pr\u00e1\u0161kov<\/a>, m\u00f4\u017eu by\u0165 tie\u017e <strong>be\u017enou s\u00fa\u010das\u0165ou jed\u00e1lni\u010dku<\/strong> a zdrojom <strong>kvalitn\u00fdch bielkov\u00edn<\/strong>. Na prv\u00fd poh\u013ead sa v\u00e1m mo\u017eno m\u00f4\u017ee zda\u0165, \u017ee tento produkt stoj\u00ed majland a n\u00e1kup tak niekedy nakoniec zavrhnete. Ke\u010f si v\u0161ak sk\u00fasite prepo\u010d\u00edta\u0165, ko\u013eko <strong>porci\u00ed <\/strong>bielkov\u00edn je v jednom bal\u00ed\u010dku, zist\u00edte, \u017ee v\u00e1sv skuto\u010dnosti vyjde ve\u013emi lacno. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najzn\u00e1mej\u0161\u00ed a najkvalitnej\u0161\u00ed <a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn<\/a> je v\u00fdborn\u00fdm zdrojom <strong>kvalitn\u00fdch <\/strong>a <strong>dobre str\u00e1vite\u013en\u00fdch <\/strong>bielkov\u00edn. Najpou\u017e\u00edvanej\u0161\u00ed <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\">srv\u00e1tkov\u00fd koncentr\u00e1t<\/a> obsahuje <strong>70 &#8211; 80 % bielkov\u00edn<\/strong>, \u010do znamen\u00e1, \u017ee jedna 30 g porcia n\u00e1m v priemere poskytne 21 &#8211; 24 g bielkov\u00edn. Veg\u00e1ni alebo t\u00ed, ktor\u00ed sa musia vyh\u00fdba\u0165 srv\u00e1tkov\u00e9mu prote\u00ednu, napr\u00edklad zo zdravotn\u00fdch d\u00f4vodov, m\u00f4\u017eu zvoli\u0165 <a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00e9 prote\u00edny<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nebojte sa preto prote\u00edny do jed\u00e1lni\u010dku zaradi\u0165. Kedy napr\u00edklad ich m\u00f4\u017eete pou\u017ei\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>Ke\u010f m\u00e1te probl\u00e9m zjes\u0165 <strong>dostato\u010dn\u00e9 mno\u017estvo bielkov\u00edn <\/strong>vo forme <strong>be\u017en\u00fdch potrav\u00edn<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Vhodn\u00e9 s\u00fa aj v pr\u00edpade, ke\u010f potrebujete <strong>obohati\u0165 jedlo bielkovinami<\/strong>, ale \u017eiadne potraviny sa v\u00e1m na to nehodia. Dobr\u00fdm pr\u00edkladom s\u00fa rann\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-proteinova-pecena-ovsena-kasa-s-vanilkovou-prichutou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obilninov\u00e9 ka\u0161e<\/a>, do ktor\u00fdch m\u00f4\u017eete pr\u00e1\u0161ok primie\u0161a\u0165.&nbsp;<\/li>\n\n\n\n<li>S\u00fa ide\u00e1lne na r\u00fdchle doplnenie bielkov\u00edn<strong> po tr\u00e9ningu<\/strong>.<\/li>\n\n\n\n<li>Ocen\u00edte ho aj na cest\u00e1ch \u010di vtedy, ke\u010f si jedlo potrebujete iba r\u00fdchlo vypi\u0165.<\/li>\n\n\n\n<li>Hodia sa jednoducho aj na <strong>spestrenie <\/strong>a o\u017eivenie jed\u00e1lni\u010dka.&nbsp;<\/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\">Ko\u013eko energie a \u017eiv\u00edn obsahuj\u00fa prili\u017ene prote\u00edny?<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><\/strong><center><strong>Srv\u00e1tkov\u00fd prote\u00edn (koncentr\u00e1t)<\/strong><center><strong><\/strong><\/center><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><\/strong><center><strong>Rastlinn\u00fd prote\u00edn<\/strong><center><strong><\/strong><\/center><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">385 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g*<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuk<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*Obsah sa odv\u00edja od typu rastlinn\u00e9ho prote\u00ednu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o rozdieloch v jednotliv\u00fdch prote\u00ednoch sa do\u010d\u00edtate v \u010dl\u00e1nku <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><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Prote\u00edn ako zdroj bielkov\u00edn\" class=\"wp-image-422086\" style=\"width:843px;height:562px\" title=\"Prote\u00edn ako zdroj bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_bielkovin_a_energie_priemerne_obsahuju_jednotlive_potraviny\"><\/span>Ko\u013eko bielkov\u00edn a energie priemerne obsahuj\u00fa jednotliv\u00e9 potraviny?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teraz u\u017e m\u00e1te predstavu o tom, ktor\u00e9 cenovo dostupnej\u0161ie potraviny v\u00e1m pom\u00f4\u017eu dodr\u017ea\u0165 dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn. Viac tipov na zv\u00fd\u0161enie pr\u00edjmu bielkov\u00edn v jed\u00e1lni\u010dku v\u00e1m d\u00e1 aj \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako do svojho jed\u00e1lni\u010dka prepa\u0161ova\u0165 viac bielkov\u00edn?<\/strong><\/a>&nbsp;&nbsp;&nbsp;&nbsp;<\/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 class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Bielkoviny<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kuracie prsia<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kuracie kr\u00eddla<\/td><td class=\"has-text-align-center\" data-align=\"center\">191 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kuracie stehn\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">121 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuniak vo vlastnej \u0161\u0165ave<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuniak v oleji<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211; 400 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardinky vo vlastnej \u0161\u0165ave<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 &#8211; 29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardinky v oleji<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 &#8211; 370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vajcia&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vaje\u010dn\u00e9 bielka<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Odtu\u010dnen\u00fd tvaroh<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Polotu\u010dn\u00fd tvaroh<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tu\u010dn\u00fd tvaroh<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u00e9cky jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu<\/td><td class=\"has-text-align-center\" data-align=\"center\">145 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160o\u0161ovica<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 &#8211; 333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 &#8211; 26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">C\u00edcer<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hrach<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fazu\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 &#8211; 327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ovsen\u00e9 vlo\u010dky<\/td><td class=\"has-text-align-center\" data-align=\"center\">363 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ara\u0161idy<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Srv\u00e1tkov\u00fd koncentr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 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<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_cenovo_dostupnych_bielkovinach\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o cenovo dostupn\u00fdch bielkovin\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ako u\u0161etri\u0165 pri cvi\u010den\u00ed?\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/23OVzohLMeI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ceny potrav\u00edn postupne rast\u00fa a vo v\u0161eobecnosti plat\u00ed, \u017ee najdrah\u0161ie s\u00fa \u017eivo\u010d\u00ed\u0161ne potraviny, ktor\u00e9 s\u00fa dobr\u00fdm zdrojom bielkov\u00edn. Po pre\u010d\u00edtan\u00ed dne\u0161n\u00e9ho \u010dl\u00e1nku u\u017e v\u0161ak viete, \u017ee nemus\u00ed by\u0165 v\u0161etko straten\u00e9. Medzi potravinami sa daj\u00fa vybra\u0165 aj tie cenovo dostupnej\u0161ie a pr\u00edjem bielkov\u00edn m\u00f4\u017eete ma\u0165 na\u010falej dostato\u010dn\u00fd. Nemus\u00edte zanedb\u00e1va\u0165 m\u00e4so, ryby ani mlie\u010dne v\u00fdrobky. Urob\u00edte v\u0161ak dobre, ke\u010f do jed\u00e1lni\u010dka zakomponujete aj rastlinn\u00e9 zdroje bielkov\u00edn. Tie patria medzi tie najlacnej\u0161ie a z\u00e1rove\u0148 v\u00e1m dodaj\u00fa \u010fal\u0161ie prospe\u0161n\u00e9 \u017eiviny.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness 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>Pri n\u00e1v\u0161teve obchodov sa dnes viac ako kedyko\u013evek predt\u00fdm zameriavame na ceny potrav\u00edn. Robia n\u00e1m starosti najm\u00e4 m\u00e4so a in\u00e9 \u017eivo\u010d\u00ed\u0161ne produkty. Existuj\u00fa v\u0161ak aj lacnej\u0161ie potraviny, ktor\u00e9 n\u00e1m dodaj\u00fa dostatok bielkov\u00edn. \u010c\u00edtajte \u010falej a dozviete sa, ktor\u00e9 to s\u00fa. <\/p>\n","protected":false},"author":156,"featured_media":421852,"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":[6048,6127,6047,6055],"filter_section":[],"filter_attribute":[13046,13050],"class_list":{"0":"post-421851","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-jedalnicek","10":"tag-protein","11":"tag-strava","12":"filter_attribute-stravovanie","13":"filter_attribute-tipy-a-triky","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>Cenovo dostupn\u00e9 potraviny bohat\u00e9 na bielkoviny - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Lacn\u00e9, cenovo dostupn\u00e9 a kvalitn\u00e9 potraviny bohat\u00e9 na bielkoviny, ktor\u00e9 spestria jed\u00e1lni\u010dek. 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