{"id":422469,"date":"2023-02-20T14:36:33","date_gmt":"2023-02-20T13:36:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=422469"},"modified":"2023-11-02T12:27:21","modified_gmt":"2023-11-02T11:27:21","slug":"cenove-dostupne-potraviny-bohate-na-bilkoviny","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/","title":{"rendered":"Cenov\u011b dostupn\u00e9 potraviny bohat\u00e9 na b\u00edlkoviny"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#Kolik_bilkovin_denne_potrebujeme\" title=\"Kolik b\u00edlkovin denn\u011b pot\u0159ebujeme?\">Kolik b\u00edlkovin denn\u011b pot\u0159ebujeme?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#Potraviny_s_vysokym_obsahem_bilkovin\" title=\"Potraviny s vysok\u00fdm obsahem b\u00edlkovin\">Potraviny s vysok\u00fdm obsahem b\u00edlkovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#1_Kureci_maso\" title=\"1. Ku\u0159ec\u00ed maso\">1. Ku\u0159ec\u00ed maso<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#2_Tunak_v_konzerve\" title=\"2. Tu\u0148\u00e1k v konzerv\u011b\">2. Tu\u0148\u00e1k v konzerv\u011b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#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.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#4_Vejce\" title=\"4. Vejce\">4. Vejce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#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.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#6_Recky_jogurt\" title=\"6. \u0158eck\u00fd jogurt\">6. \u0158eck\u00fd 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.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#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.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#8_Lusteniny\" title=\"8. Lu\u0161t\u011bniny\">8. Lu\u0161t\u011bniny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#9_Ovesne_vlocky\" title=\"9. Ovesn\u00e9 vlo\u010dky\">9. Ovesn\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.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#10_Arasidy_a_arasidove_maslo\" title=\"10. Ara\u0161\u00eddy a ara\u0161\u00eddov\u00e9 m\u00e1slo\">10. Ara\u0161\u00eddy a ara\u0161\u00eddov\u00e9 m\u00e1slo<\/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.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#11_Syrovatkovy_a_rostlinny_protein\" title=\"11. Syrov\u00e1tkov\u00fd a rostlinn\u00fd protein\">11. Syrov\u00e1tkov\u00fd a rostlinn\u00fd protein<\/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.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#Kolik_bilkovin_a_energie_prumerne_obsahuji_jednotlive_potraviny\" title=\"Kolik b\u00edlkovin a energie pr\u016fm\u011brn\u011b obsahuj\u00ed jednotliv\u00e9 potraviny?\">Kolik b\u00edlkovin a energie pr\u016fm\u011brn\u011b obsahuj\u00ed jednotliv\u00e9 potraviny?<\/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.cz\/blog\/cenove-dostupne-potraviny-bohate-na-bilkoviny\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A\u0165 u\u017e hubneme, nab\u00edr\u00e1me svalovou hmotu nebo se pouze chceme udr\u017eet zdrav\u00ed, pot\u0159ebujeme b\u00edlkoviny. V\u017edy\u0165 cel\u00e9 na\u0161e t\u011blo je z nich slo\u017eeno a t\u011b\u017eko bychom hledali procesy, ve kter\u00fdch nemaj\u00ed prsty. Proto je \u0161koda, \u017ee kvalitn\u00ed potraviny bohat\u00e9 na b\u00edlkoviny \u010dasto vn\u00edm\u00e1me jako nep\u0159\u00e1tele na\u0161ich pen\u011b\u017eenek.<\/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 jejich ceny \u0161plhaj\u00ed sm\u011brem nahoru a m\u016f\u017ee b\u00fdt pom\u011brn\u011b finan\u010dn\u011b n\u00e1ro\u010dn\u00e9 m\u00edt pravideln\u011b na ve\u010de\u0159i lososa, hov\u011bz\u00ed steak \u010di poctiv\u00e9 holandsk\u00e9 s\u00fdry. Tyto potraviny jsou v\u0161ak vrcholem pyramidy. Pod n\u00edm najdeme velk\u00e9 mno\u017estv\u00ed takov\u00fdch, kter\u00e9 nezruinuj\u00ed na\u0161e finan\u010dn\u00ed rezervy. V dne\u0161n\u00edm \u010dl\u00e1nku tak najdete tipy, kter\u00e9 potraviny kupovat a nemuset tak p\u0159\u00edjem b\u00edlkovin zanedb\u00e1vat.<\/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=\"Kolik_bilkovin_denne_potrebujeme\"><\/span>Kolik b\u00edlkovin denn\u011b pot\u0159ebujeme?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ceny potravin v posledn\u00ed dob\u011b znateln\u011b vzrostly a \u010dasto se jim tak nesta\u010d\u00edme divit. B\u011b\u017en\u011b tak mus\u00edme zva\u017eovat, co v supermarketu koupit a co u\u017e za to nestoj\u00ed. V reg\u00e1lech tak typicky nech\u00e1me \u017eivo\u010di\u0161n\u00e9 potraviny, kter\u00e9 jsou nejlep\u0161\u00edm zdrojem b\u00edlkovin, ale kter\u00e9 z\u00e1rove\u0148 pat\u0159\u00ed k t\u011bm nejdra\u017e\u0161\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u0161ak chceme dos\u00e1hnout sv\u00fdch c\u00edl\u016f, <strong>bez optim\u00e1ln\u00edho p\u0159\u00edjmu protein\u016f to nep\u016fjde<\/strong>. Nap\u0159\u00edklad aktivn\u00ed \u010dlov\u011bk, kter\u00fd i silov\u011b sportuje, pot\u0159ebuje denn\u011b zhruba <strong>1,4 &#8211; 2 g b\u00edlkovin \/ kg t\u011blesn\u00e9 hmotnosti<\/strong>. Pro \u017eenu s hmotnosti 70 kg to denn\u011b p\u0159edstavuje 98 &#8211; 140 g b\u00edlkovin. Pokud se z\u00e1rove\u0148 pokou\u0161\u00ed i zhubnout, je v\u00fdhodn\u011bj\u0161\u00ed zv\u00fd\u0161it p\u0159\u00edjem b\u00edlkovin a\u017e na \u00farove\u0148 1,6 &#8211; 2,4 g \/ kg. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u0161t\u011bst\u00ed jsou v cen\u011b b\u00edlkovinn\u00fdch potravin rozd\u00edly, a kdy\u017e se zam\u011b\u0159\u00edme na ty cenov\u011b dostupn\u011bj\u0161\u00ed, dok\u00e1\u017eeme si sestavit plnohodnotn\u00fd <strong>j\u00eddeln\u00ed\u010dek s dostate\u010dn\u00fdm mno\u017estv\u00edm b\u00edlkovin <\/strong>za <strong>p\u0159ijatelnou cenu<\/strong>. Pokud chcete pochopit v\u00fdznam b\u00edlkovin pro n\u00e1\u0161 organismus, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>B\u00edlkoviny: Funkce v t\u011ble, optim\u00e1ln\u00ed p\u0159\u00edjem, zdroje v potravin\u00e1ch a co hroz\u00ed p\u0159i jejich 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=\"Kter\u00e9 b\u00edlkoviny jsou levn\u00e9?\" class=\"wp-image-421883\" style=\"width:843px;height:562px\" title=\"Kter\u00e9 b\u00edlkoviny jsou levn\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_obsahem_bilkovin\"><\/span>Potraviny s vysok\u00fdm obsahem b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Kureci_maso\"><\/span>1. Ku\u0159ec\u00ed maso<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nebudeme si lh\u00e1t, j\u00edst maso ka\u017ed\u00fd den nen\u00ed zrovna ta nejlevn\u011bj\u0161\u00ed z\u00e1le\u017eitost. Je to v\u0161ak jedna z potravin, kterou m\u016f\u017eeme <strong>nejjednodu\u0161eji doplnit b\u00edlkoviny<\/strong>. V\u017edy\u0165 nap\u0159\u00edklad 100 g ku\u0159ec\u00edho masa obsahuje pr\u016fm\u011brn\u011b a\u017e <strong>20 g b\u00edlkovin<\/strong>. Z b\u011b\u017en\u00e9 porce, kter\u00e1 m\u00e1 cca 150 g b\u00edlkovin, jich tak z\u00edsk\u00e1me kolem <strong>30 g. <\/strong>Pro n\u011bkoho m\u016f\u017ee takov\u00e9 mno\u017estv\u00ed p\u0159edstavovat t\u00e9m\u011b\u0159 t\u0159etinu denn\u00ed pot\u0159eby b\u00edlkovin.<span class=\"tadv-color\" style=\"color: #ff6600\"> [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I kdy\u017e se to nezd\u00e1, mezi ty finan\u010dn\u011b nejdostupn\u011bj\u0161\u00ed varianty ur\u010dit\u011b pat\u0159\u00ed pr\u00e1v\u011b <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed maso<\/a><\/strong>. Je pouze pot\u0159eba v\u011bd\u011bt, jak na to. Cena samotn\u00fdch ku\u0159ec\u00edch prsou u\u017e toti\u017e nen\u00ed to, co b\u00fdvala. Napadlo v\u00e1s v\u0161ak po\u0159\u00eddit si <strong>cel\u00e9 ku\u0159e <\/strong>a <strong>naporcovat si ho doma? <\/strong>Pokud toti\u017e srovn\u00e1te cenu cel\u00e9ho ku\u0159ete a nap\u0159\u00edklad ku\u0159ec\u00edch prsou v p\u0159epo\u010dtu na 100 g masa, zjist\u00edte, \u017ee u neporcovan\u00e9ho ku\u0159ete se m\u016f\u017eete dostat klidn\u011b a\u017e na polovi\u010dn\u00ed cenu. T\u00edmto zp\u016fsobem z\u00edsk\u00e1te <strong>2 prsa, 2 k\u0159\u00eddla, 2 stehna a kosti do pol\u00e9vky <\/strong>a p\u0159itom dost v\u00fdrazn\u011b u\u0161et\u0159\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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuje ku\u0159ec\u00ed maso?<\/h3>\n\n\n\n<p>Ku\u0159ec\u00ed maso nen\u00ed v\u00fdhodn\u00e9 pouze kv\u016fli obsahu b\u00edlkovin, ale tak\u00e9 z pohledu mno\u017estv\u00ed a slo\u017een\u00ed tuku. Celkov\u011b m\u00e1 <strong>n\u00edzk\u00e9 mno\u017estv\u00ed tuku, <\/strong>a proto je vhodn\u00e9 i p\u0159i <strong>hubnut\u00ed<\/strong>. Nejm\u00e9n\u011b tuku obsahuj\u00ed <strong>ku\u0159ec\u00ed prsa<\/strong>, a to cca 2,6 g \/ 100 g. <strong>Nejtu\u010dn\u011bj\u0161\u00ed <\/strong>jsou ku\u0159ec\u00ed k\u0159\u00eddla, kter\u00e1 maj\u00ed kolem 13 g \/ 100 g. Z\u00e1rove\u0148 mus\u00edme myslet na to, \u017ee je rozd\u00edl, zda si dop\u0159ejeme maso <strong>s k\u016f\u017e\u00ed nebo bez n\u00ed<\/strong>. K\u016f\u017ee zvy\u0161uje obsah tuku a\u017e o <strong>25 &#8211; 30 %<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 ku\u0159ec\u00edho masa je jeho obsah <strong>mastn\u00fdch kyselin<\/strong>. Ve srovn\u00e1n\u00ed s ostatn\u00edmi zdroji obsahuje zna\u010dn\u00e9 mno\u017estv\u00ed t\u011bch <strong>mononenasycen\u00fdch <\/strong>a <strong>polynenasycen\u00fdch<\/strong>. Ty toti\u017e p\u016fsob\u00ed pozitivn\u011b na na\u0161e zdrav\u00ed a srde\u010dn\u011b-c\u00e9vn\u00ed syst\u00e9m. Krom\u011b zdrav\u00fdch tuk\u016f je ku\u0159ec\u00ed maso z\u00e1rove\u0148 bohat\u00e9 nap\u0159\u00edklad na <strong>fosfor<\/strong>, <a href=\"https:\/\/gymbeam.cz\/zinek-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zinek<\/strong><\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/b-complex-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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje ku\u0159ec\u00ed maso?<\/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\">Ku\u0159ec\u00ed prsa (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ku\u0159ec\u00ed k\u0159\u00eddla (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ku\u0159ec\u00ed stehna (100 g)<\/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\">B\u00edlkoviny<\/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 j\u00edst neust\u00e1le dokola restovan\u00e1 ku\u0159ec\u00ed prsa s <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryze\/\" class=\"ek-link\">r\u00fd\u017e\u00ed<\/a>? Inspirujte se na\u0161imi recepty, kter\u00e9 v\u00e1m pomohou zpest\u0159it j\u00eddeln\u00ed\u010dek.<\/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>P\u0159ipravte si nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-stavnata-kureci-prsa-v-pomerancove-omacce\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ku\u0159ec\u00ed prsa v pomeran\u010dov\u00e9 om\u00e1\u010dce.<\/strong><\/a><\/li>\n\n\n\n<li>Vdechn\u011bte do sv\u00e9 kuchyn\u011b trochu Indie a dejte si na ob\u011bd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vonave-indicke-kari-s-trhanym-kurecim-masem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>indick\u00e9 kari s trhan\u00fdm ku\u0159ec\u00edm masem.<\/strong><\/a><\/li>\n\n\n\n<li>Monot\u00f3nn\u00ed ob\u011bdy v\u00e1m o\u017eiv\u00ed i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-zapekana-kureci-prsa-v-jogurtove-marinade\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zap\u00e9kan\u00e1 ku\u0159ec\u00ed prsa v jogurtov\u00e9 marin\u00e1d\u011b.<\/strong><\/a><\/li>\n\n\n\n<li>M\u016f\u017eete tak\u00e9 vyzkou\u0161et hotov\u00e1 j\u00eddla, jako je nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/fit-kureci-s-testovinami-na-italsky-zpusob-ready-to-eat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ku\u0159ec\u00ed s t\u011bstovinami na italsk\u00fd zp\u016fsob<\/strong><\/a> nebo <a href=\"https:\/\/gymbeam.cz\/fit-kureci-kari-s-ryzi-ready-to-eat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ku\u0159ec\u00ed kari s r\u00fd\u017e\u00ed.<\/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=\"Ku\u0159ec\u00ed maso jako zdroj b\u00edlkovin\" class=\"wp-image-421898\" style=\"width:843px;height:562px\" title=\"Ku\u0159ec\u00ed maso jako zdroj b\u00edlkovin\" 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_Tunak_v_konzerve\"><\/span>2. Tu\u0148\u00e1k v konzerv\u011b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobn\u011b jako maso, i ryby stoj\u00ed na prvn\u00edch p\u0159\u00ed\u010dk\u00e1ch v \u017eeb\u0159\u00ed\u010dku obsahu b\u00edlkovin. Kdy\u017e v\u0161ak chceme dodr\u017eet doporu\u010den\u00ed a sn\u00edst <strong>ka\u017ed\u00fd t\u00fdden 1 &#8211; 2 porce ryb<\/strong>, \u010dastokr\u00e1t si mus\u00edme s\u00e1hnout dost hluboko do kapsy. Na\u0161t\u011bst\u00ed se i v t\u00e9to skupin\u011b potravin najdou cenov\u011b dostupn\u011bj\u0161\u00ed varianty.<\/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 tu\u0148\u00e1ka mezi n\u011b nepat\u0159\u00ed, ale kdy\u017e s\u00e1hneme po tom <strong>konzervovan\u00e9m<\/strong>, pot\u011b\u0161\u00ed n\u00e1s mnohem ni\u017e\u0161\u00ed ceny. M\u00e1me na v\u00fdb\u011br z variant ve <a href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vlastn\u00ed \u0161\u0165\u00e1v\u011b<\/a>, ale i nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/tunak-v-olivovem-oleji-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v rostlinn\u00e9m oleji<\/a> \u010di jin\u00fdch n\u00e1levech. Cenou jsou tyto alternativy podobn\u00e9, ale \u010dasto vyhr\u00e1v\u00e1 tu\u0148\u00e1k ve vlastn\u00ed \u0161\u0165\u00e1v\u011b. I samotn\u00fd olej toti\u017e n\u011bco stoj\u00ed. Ze 100 g tu\u0148\u00e1ka z\u00edsk\u00e1me pr\u016fm\u011brn\u011b <strong>20 &#8211; 25 g b\u00edlkovin<\/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=\"Tu\u0148\u00e1k jako zdroj b\u00edlkovin\" 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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuje tu\u0148\u00e1k?<\/h3>\n\n\n\n<p>P\u0159i v\u00fdb\u011bru tu\u0148\u00e1ka v konzerv\u011b se krom\u011b ceny a chuti mnoz\u00ed rozhodujeme tak\u00e9 podle obsahu <strong>tuku<\/strong>. Tu\u0148\u00e1k je p\u0159irozen\u011b <strong>m\u00e1lo tlust\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryba <\/a><\/strong>a ten ve <strong>vlastn\u00ed \u0161\u0165\u00e1v\u011b <\/strong>obsahuje maxim\u00e1ln\u011b <strong>2 g \/ 100 g<\/strong>. Pokud se v\u0161ak koupe v <strong>rostlinn\u00e9m oleji<\/strong>, obsah tuku na 100 g m\u016f\u017ee stoupnout p\u0159ibli\u017en\u011b a\u017e na <strong>20 &#8211; 30 g<\/strong>. Mno\u017estv\u00ed tuku je v\u0161ak v jednotliv\u00fdch v\u00fdrobc\u00edch r\u016fzn\u00e9, proto je d\u016fle\u017eit\u00e9 \u010d\u00edst jejich etikety.<\/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 kter\u00e1 varianta je lep\u0161\u00ed? Z\u00e1le\u017e\u00ed na va\u0161ich c\u00edlech:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud se sna\u017e\u00edte <strong>zhubnout<\/strong>, ur\u010dit\u011b v\u00edce ocen\u00edte <strong>tu\u0148\u00e1ka ve vlastn\u00ed \u0161\u0165\u00e1v\u011b<\/strong>.<\/li>\n\n\n\n<li>Pokud je va\u0161\u00edm c\u00edlem pouze pestr\u00fd j\u00eddeln\u00ed\u010dek, tu\u0148\u00e1k v oleji m\u016f\u017ee b\u00fdt tak\u00e9 dobr\u00e1 volba.<\/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 tu\u0148\u00e1ka nav\u00edc p\u0159ijmeme pom\u011brn\u011b vysok\u00e9 mno\u017estv\u00ed <a href=\"https:\/\/gymbeam.cz\/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 kolem 6 \u00b5g \/ 100 g. Denn\u00ed doporu\u010den\u00e1 d\u00e1vka je p\u0159itom 15 \u00b5g (doporu\u010den\u00ed Evropsk\u00e9ho \u00fa\u0159adu pro bezpe\u010dnost potravin, EFSA). Tak\u00e9 je dobr\u00fdm zdrojem <a href=\"https:\/\/gymbeam.cz\/vitamin-a-retinol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu A<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/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 souvislosti s rybami se hovo\u0159\u00ed tak\u00e9 o jejich kontaminaci <strong>rtut\u00ed<\/strong>. Tu\u0148\u00e1k pat\u0159\u00ed mezi v\u011bt\u0161\u00ed ryby, kter\u00e9 mohou m\u00edt tak\u00e9 vy\u0161\u0161\u00ed obsah rtuti. Kdy\u017e se j\u00edm v\u0161ak nebudeme krmit od r\u00e1na do ve\u010dera, ale bude sou\u010d\u00e1st\u00ed pestr\u00e9ho j\u00eddeln\u00ed\u010dku, ur\u010dit\u011b se <strong>nemus\u00edme b\u00e1t ne\u017e\u00e1douc\u00edch \u00fa\u010dink\u016f. <\/strong>Rovn\u011b\u017e se nemus\u00edme ob\u00e1vat ani t\u011b\u017ek\u00fdch kov\u016f, kter\u00e9 se nach\u00e1zej\u00ed v konzerv\u011b. Konzervy jsou toti\u017e o\u0161et\u0159eny tak, aby nepropou\u0161t\u011bly tyto l\u00e1tky do j\u00eddla, kter\u00e9 se v nich nach\u00e1z\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje tu\u0148\u00e1k?<\/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\">Tu\u0148\u00e1k ve vlastn\u00ed \u0161\u0165\u00e1v\u011b (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tu\u0148\u00e1k v oleji (100 g)<\/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\">B\u00edlkoviny<\/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>I z takov\u00e9 oby\u010dejn\u00e9 potraviny, jako je konzervovan\u00fd tu\u0148\u00e1k, se d\u00e1 vykouzlit dobr\u00e9 j\u00eddlo. Nemus\u00edte tak b\u00fdt odk\u00e1z\u00e1ni pouze na t\u011bstovinov\u00fd sal\u00e1t s tu\u0148\u00e1kem.<\/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\u017eit tu\u0148\u00e1ka do tortilly a p\u0159ipravit si lahodn\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakovy-wrap-s-avokadovym-dipem-a-zeleninou\/#Recipes\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tu\u0148\u00e1kov\u00fd wrap.<\/strong><\/a><\/li>\n\n\n\n<li>Zachutnat by v\u00e1m mohla i tato tu\u0148\u00e1kov\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakova-pomazanka-s-vejci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pomaz\u00e1nka s vaj\u00ed\u010dkem.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud hled\u00e1te trochu exotiky, p\u0159ipravte si netradi\u010dn\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-poke-bowl-s-ryzi-a-tunakem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pok\u00e9 bowl.<\/strong><\/a><\/li>\n\n\n\n<li>Jako rychlou sva\u010dinu si m\u016f\u017eete d\u00e1t i nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/tunakovy-salat-mexiko-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1kov\u00fd sal\u00e1t<\/a> s kouskem 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\u0161t\u011bst\u00ed nen\u00ed nutn\u00e9 omezovat se v tak zdrav\u00e9 skupin\u011b potravin, jakou jsou ryby, a to ani v p\u0159\u00edpad\u011b, \u017ee mus\u00edme kontrolovat sv\u016fj v\u00fddej. Dal\u0161\u00edm pom\u011brn\u011b levn\u00fdm zdrojem b\u00edlkovin jsou toti\u017e <strong>sardinky<\/strong>. I ty, podobn\u011b jako v p\u0159\u00edpad\u011b tu\u0148\u00e1ka, m\u016f\u017eeme koupit v <strong>konzervovan\u00e9 form\u011b<\/strong>, p\u0159i\u010dem\u017e 100 g obsahuje zhruba <strong>18 &#8211; 25 g b\u00edlkovin<\/strong>. \u010cili v jedn\u00e9 typick\u00e9 <strong>125 g konzerv\u011b <\/strong>se skr\u00fdv\u00e1 <strong>22 &#8211; 31 g vysoce kvalitn\u00edch b\u00edlkovin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I tentokr\u00e1t plat\u00ed, \u017ee v\u011bt\u0161inou je jejich cena podobn\u00e1, ale obvykle jsou ji\u017e ze zm\u00edn\u011bn\u00fdch d\u016fvod\u016f <strong>levn\u011bj\u0161\u00ed sardinky&nbsp;<\/strong><a href=\"https:\/\/gymbeam.cz\/sardinky-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ve vlastn\u00ed \u0161\u0165\u00e1v\u011b.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuj\u00ed sardinky?<\/h3>\n\n\n\n<p>Ve srovn\u00e1n\u00ed s tu\u0148\u00e1kem jsou sardinky <strong>bohat\u0161\u00ed na tuk<\/strong>. I ty ve vlastn\u00ed \u0161\u0165\u00e1v\u011b obsahuj\u00ed kolem 8 g tuku na 100 g. Z\u00e1rove\u0148 je pot\u0159eba si pamatovat, \u017ee tu\u010dnost sardinek se p\u0159irozen\u011b m\u011bn\u00ed v z\u00e1vislosti na ro\u010dn\u00edm obdob\u00ed, ve kter\u00e9m byly uloveny. Tento tuk je pak samoz\u0159ejm\u011b sou\u010d\u00e1st\u00ed \u0161\u0165\u00e1vy, kter\u00e1 tvo\u0159\u00ed spolu se sardinkami obsah konzervy. Sardinky uloven\u00e9 v l\u00e9t\u011b, kter\u00e9 si tvo\u0159\u00ed z\u00e1sobu tuku, tak maj\u00ed jako bonus jemn\u011bj\u0161\u00ed chu\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nav\u00edc s\u00e1hneme po <a href=\"https:\/\/gymbeam.cz\/sardinky-v-olivovem-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 mohou dosahovat a\u017e 30 g. To se v\u0161ak u jednotliv\u00fdch zna\u010dek a v\u00fdrobk\u016f li\u0161\u00ed, proto nezapom\u00ednejte na \u010dten\u00ed obal\u016f.<\/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\u0161\u00ed potravinu. Sardinky jsou podobn\u011b jako jin\u00e9 mo\u0159sk\u00e9 ryby bohat\u00e9 na polynenasycen\u00e9 mastn\u00e9 kyseliny, v\u010detn\u011b <a href=\"https:\/\/gymbeam.cz\/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>, kter\u00e9 jsou d\u016fle\u017eit\u00e9 pro funkci na\u0161eho <strong>mozku<\/strong> a <strong>srdce<\/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>Krom\u011b zdrav\u00fdch tuk\u016f jsou i dobr\u00fdm zdrojem <strong>vitam\u00ednu D<\/strong>, <strong>vitam\u00ednu B12 <\/strong>\u010di <a href=\"https:\/\/gymbeam.cz\/selen-gymbeam.html\" class=\"ek-link\">selenu<\/a>, kter\u00fd v t\u011ble p\u016fsob\u00ed jako <strong>antioxidant<\/strong>. Nem\u016f\u017eeme zapom\u00ednat ani na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vapnik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pn\u00edk<\/a> prosp\u011b\u0161n\u00fd pro na\u0161e kosti, kter\u00fd najdeme v konzerv\u011b sardinek, zejm\u00e9na pr\u00e1v\u011b ve form\u011b jejich kost\u00ed. Proto ud\u011bl\u00e1te dob\u0159e, kdy\u017e je nebudete z konzervy vyb\u00edrat. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuj\u00ed sardinky?<\/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\">Sardinky ve vlastn\u00ed \u0161\u0165\u00e1v\u011b (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sardinky v oleji (100 g)<\/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\">B\u00edlkoviny<\/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_Vejce\"><\/span>4. Vejce<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u011b\u017eko byste hledali v\u00fd\u017eivn\u011bj\u0161\u00ed potravinu, ne\u017e jsou vaj\u00ed\u010dka. Obsahuj\u00ed \u0161irok\u00e9 spektrum r\u016fzn\u00fdch <strong>vitam\u00edn\u016f<\/strong>, <strong>miner\u00e1ln\u00edch l\u00e1tek <\/strong>\u010di jin\u00fdch <strong>bioaktivn\u00edch l\u00e1tek <\/strong>a nav\u00edc jsou z\u00e1rove\u0148 skv\u011bl\u00fdm zdrojem <strong>kvalitn\u00edch b\u00edlkovin<\/strong>. Takov\u00e9 pr\u016fm\u011brn\u00e9 <strong>vejce <\/strong>jich obsahuje p\u0159ibli\u017en\u011b <strong>7 g<\/strong>. Nap\u0159\u00edklad jedna porce omelety ze t\u0159\u00ed vajec n\u00e1m tak m\u016f\u017ee dodat a\u017e 21 g b\u00edlkovin. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuj\u00ed vejce?<\/h3>\n\n\n\n<p>S b\u00edlkovinami ve vejc\u00edch jde ruku v ruce i <strong>tuk<\/strong>. Toho najdeme nejv\u00edce ve vaje\u010dn\u00e9m \u017eloutku, kter\u00fd obsahuje cca <strong>5 g tuku<\/strong>. Na to by m\u011bli myslet zejm\u00e9na lid\u00e9, kte\u0159\u00ed se sna\u017e\u00ed <strong>zhubnout<\/strong>, proto\u017ee ji\u017e zm\u00edn\u011bn\u00e1 omeleta ze t\u0159\u00ed vaj\u00ed\u010dek hrav\u011b p\u0159id\u00e1 do denn\u00edho p\u0159\u00edjmu 15 g tuku, co\u017e m\u016f\u017ee b\u00fdt \u010dtvrtina jejich doporu\u010den\u00e9ho denn\u00edho p\u0159\u00edjmu. V p\u0159\u00edpad\u011b, \u017ee chceme z\u00edskat b\u00edlkoviny z vajec, ale neradi bychom to p\u0159eh\u00e1n\u011bli s mno\u017estv\u00edm tuku, m\u016f\u017eeme koupit i samotn\u00e9 <a href=\"https:\/\/gymbeam.cz\/tekute-vajecne-bilky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vaje\u010dn\u00e9 b\u00edlky<\/a>. Omeleta ze 100 g b\u00edlk\u016f n\u00e1m dod\u00e1 a\u017e 22 g b\u00edlkovin, zat\u00edmco mno\u017estv\u00ed tuku bude t\u00e9m\u011b\u0159 <strong>nulov\u00e9 <\/strong>(to se ale samoz\u0159ejm\u011b pon\u011bkud zv\u00fd\u0161\u00ed, pokud je p\u0159iprav\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 ve vejc\u00edch je v\u0161ak do velk\u00e9 m\u00edry tvo\u0159en <strong>nenasycen\u00fdmi mastn\u00fdmi kyselinami<\/strong>, kter\u00e9 jsou pro n\u00e1s prosp\u011b\u0161n\u00e9. Dokonce se nemus\u00edte b\u00e1t ani <strong>cholesterolu<\/strong>, o kter\u00e9m se kdysi tvrdilo, \u017ee zvy\u0161uje hladinu cholesterolu v krvi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159\u00edzniv\u00fd obsah \u017eivin u vaj\u00ed\u010dek ur\u010dit\u011b nekon\u010d\u00ed tukem a b\u00edlkovinami. Jsou bohat\u00e9 nap\u0159\u00edklad na <strong>vitam\u00edny rozpustn\u00e9 v tuc\u00edch, <\/strong>jako je <strong>vitam\u00edn D<\/strong>, <strong>A <\/strong>\u010di <strong>vitam\u00edn K<\/strong>. D\u00e1le jsou tak\u00e9 dobr\u00fdm zdrojem <a href=\"https:\/\/gymbeam.cz\/d-biotin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biotinu<\/a>, kter\u00fd p\u0159isp\u00edv\u00e1 ke spr\u00e1vn\u00e9mu fungov\u00e1n\u00ed nervov\u00e9ho syst\u00e9mu \u010di <strong>udr\u017een\u00ed zdrav\u00fdch vlas\u016f<\/strong>. Dokonce obsahuj\u00ed zna\u010dn\u00e9 mno\u017estv\u00ed <a href=\"https:\/\/gymbeam.cz\/kyselina-listova-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kyseliny listov\u00e9<\/a>, kter\u00e1 je typick\u00e1 zejm\u00e9na pro rostlinn\u00e9 potraviny a je nezbytn\u00e1 nap\u0159\u00edklad pro <strong>spr\u00e1vn\u00fd v\u00fdvoj plodu <\/strong>b\u011bhem t\u011bhotenstv\u00ed.&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>V\u00edce o tomto t\u00e9matu a obsahu jin\u00fdch l\u00e1tek v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/10-duvodu-proc-jist-vejce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 d\u016fvod\u016f, pro\u010d j\u00edst vejce.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuj\u00ed vejce a vaje\u010dn\u00e9 b\u00edlky?<\/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>Vejce (2 kusy, 100 g)<\/strong>\n<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Samotn\u00e9 vaje\u010dn\u00e9 b\u00edlky (100 g)<\/strong>\n<\/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\">B\u00edlkoviny<\/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>Za\u0159adit vaj\u00ed\u010dka do j\u00eddeln\u00ed\u010dku je docela jednoduch\u00e9 a nemus\u00edte z\u016fstat pouze u&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vajicka-na-snidani-trikrat-jinak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>omelety \u010di m\u00edchan\u00fdch vaj\u00ed\u010dek.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159ipravte si chutnou <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakova-pomazanka-s-vejci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pomaz\u00e1nku<\/a> s vaj\u00ed\u010dky.<\/li>\n\n\n\n<li>Zakomponujte je nap\u0159\u00edklad do <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-snidanove-vajickove-muffiny-s-cottage-cheese-sunkou-a-rajcaty\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>slan\u00fdch muffin\u016f.<\/strong><\/a><\/li>\n\n\n\n<li>M\u016f\u017eete je tak\u00e9 p\u0159idat do <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-slana-ovesna-kase-se-zastrenym-vejcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>slan\u00e9 ovesn\u00e9 ka\u0161e.<\/strong><\/a><\/li>\n\n\n\n<li>Po\u010d\u00edtaj\u00ed se samoz\u0159ejm\u011b i vaj\u00ed\u010dka pou\u017eit\u00e1 p\u0159i p\u0159\u00edprav\u011b <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-ovesne-livance-s-jablkem-a-skorici\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>l\u00edvanc\u016f<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-spaldove-palacinky-s-ovocem-a-arasidovym-maslem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pala\u010dinek<\/strong><\/a><strong> \u010di pe\u010den\u00ed chutn\u00e9ho <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-cokoladova-babka-z-kynuteho-testa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kol\u00e1\u010de.<\/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=\"Vejce jako zdroj b\u00edlkovin\" class=\"wp-image-421931\" style=\"width:843px;height:562px\" title=\"Vejce jako zdroj b\u00edlkovin\" 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>Ml\u00e9\u010dn\u00e9 v\u00fdrobky pat\u0159\u00ed obecn\u011b mezi dobr\u00e9 zdroje b\u00edlkovin. Kdy\u017e v\u0161ak zohled\u0148ujeme pom\u011br ceny a v\u00fdkonu, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvaroh <\/a>se dost\u00e1v\u00e1 na prvn\u00ed p\u0159\u00ed\u010dky. Takov\u00fdch 100 g tvarohu obsahuje zhruba <strong>9 &#8211; 12 g b\u00edlkovin<\/strong>, p\u0159i\u010dem\u017e <strong>nejv\u00edce b\u00edlkovin m\u00e1 odtu\u010dn\u011bn\u00fd tvaroh<\/strong>. Jeho dal\u0161\u00edm benefitem je tak\u00e9 fakt, \u017ee je v\u011bt\u0161inou i nejlevn\u011bj\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tvaroh je specifick\u00fd obsahem <a href=\"https:\/\/gymbeam.cz\/protein-kasein-micellar-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kaseinov\u00fdch b\u00edlkovin<\/strong><\/a>. Na rozd\u00edl od syrov\u00e1tkov\u00fdch b\u00edlkovin se ty kaseinov\u00e9 <strong>tr\u00e1v\u00ed a vst\u0159eb\u00e1vaj\u00ed pomaleji<\/strong>, kv\u016fli \u010demu\u017e se tvaroh \u010dasto konzumuje jako zdroj pomalu straviteln\u00fdch b\u00edlkovin <strong>p\u0159ed 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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuje tvaroh?<\/h3>\n\n\n\n<p>Tvaroh je dobr\u00fdm zdrojem <a href=\"https:\/\/gymbeam.cz\/vapnik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pn\u00edku<\/a>, kter\u00fd nutn\u011b pot\u0159ebujeme pro <strong>tvorbu kost\u00ed a zub\u016f<\/strong>, <strong>p\u0159enos nervov\u00fdch sign\u00e1l\u016f <\/strong>a mnoho dal\u0161\u00edch funkc\u00ed. Obsahuje ho v mno\u017estv\u00ed 70 &#8211; 100 mg \/ 100 g, p\u0159i\u010dem\u017e denn\u00ed doporu\u010den\u00e1 d\u00e1vka pro zdrav\u00e9ho dosp\u011bl\u00e9ho \u010dlov\u011bka je 1000 mg. Na rozd\u00edl od rostlinn\u00fdch zdroj\u016f je v\u00e1pn\u00edk z ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f <strong>velmi dob\u0159e vst\u0159ebateln\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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje tvaroh?<\/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\">Odtu\u010dn\u011bn\u00fd tvaroh (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Polotu\u010dn\u00fd tvaroh (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tu\u010dn\u00fd tvaroh (100 g)<\/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\">B\u00edlkoviny<\/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\">Jak zakomponovat tvaroh do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zpest\u0159ete si j\u00edm nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-francouzsky-toust-s-tvarohovym-kremem-a-malinami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sn\u00edda\u0148ov\u00e9 sladk\u00e9 toasty.<\/strong><\/a><\/li>\n\n\n\n<li>Dejte si ho ve form\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vlacny-tvarohovy-kolac-s-makem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>makovo &#8211; tvarohov\u00e9ho kol\u00e1\u010de.<\/strong><\/a><\/li>\n\n\n\n<li>P\u0159ipravte si tvarohov\u00fd dezert <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pernickovy-proteinovy-dezert-do-sklenicky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>do sklenice.<\/strong><\/a><\/li>\n\n\n\n<li>Sm\u00edch\u00e1n\u00edm tvarohu se<strong> sardinkami, cibul\u00ed<\/strong>, <strong>ho\u0159\u010dic\u00ed<\/strong>, <strong>sol\u00ed<\/strong> a <strong>pep\u0159em<\/strong> si vytvo\u0159\u00edte chutnou sardinkovou pomaz\u00e1nku.<\/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 jako zdroj b\u00edlkovin\" class=\"wp-image-421949\" style=\"width:843px;height:562px\" title=\"Tvaroh jako zdroj b\u00edlkovin\" 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_Recky_jogurt\"><\/span>6. \u0158eck\u00fd jogurt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na rozd\u00edl od klasick\u00e9ho b\u00edl\u00e9ho jogurtu se \u0159eck\u00fd jogurt m\u016f\u017ee pochlubit <strong>v\u011bt\u0161\u00edm mno\u017estv\u00edm b\u00edlkovin<\/strong>. Zat\u00edmco klasick\u00fd b\u00edl\u00fd jogurt m\u00e1 4 g b\u00edlkovin \/ 100 g, \u0159eck\u00fd jogurt m\u00e1 a\u017e <strong>10 g b\u00edlkovin \/ 100 g<\/strong>. Sn\u00eddan\u011b slo\u017een\u00e1 ze 150 g \u0159eck\u00e9ho jogurtu, <a href=\"https:\/\/gymbeam.cz\/granola\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granoly<\/a> a ovoce v\u00e1m tak m\u016f\u017ee dodat minim\u00e1ln\u011b 15 g b\u00edlkovin.<\/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 b\u00edlkovin \u0159eck\u00e9ho jogurtu je d\u00e1n zp\u016fsobem jeho v\u00fdroby, kdy je z klasick\u00e9ho jogurtu <strong>odstran\u011bna \u010d\u00e1st tekut\u00e9 syrov\u00e1tky<\/strong>. Jogurt se tak stane hust\u0161\u00edm a koncentrovan\u011bj\u0161\u00edm. K jeho v\u00fdrob\u011b se pou\u017e\u00edv\u00e1 <strong>dvojn\u00e1sobn\u00e9 mno\u017estv\u00ed ml\u00e9ka <\/strong>ve srovn\u00e1n\u00ed s klasick\u00fdm jogurtem.<span class=\"tadv-color\" style=\"color: #ff6600\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuje \u0159eck\u00fd jogurt?<\/h3>\n\n\n\n<p>Podobn\u011b jako tvaroh, i \u0159eck\u00fd jogurt je bohat\u00fd na <strong>v\u00e1pn\u00edk<\/strong>, obsahuje ho a\u017e 110 mg na 100 g. Je tak\u00e9 zdrojem <strong>vitam\u00ednu B12 <\/strong>\u010di <strong>vitam\u00ednu B2 <\/strong>(riboflavin), kter\u00fd pot\u0159ebujeme pro funk\u010dn\u00ed energetick\u00fd metabolismus, nervov\u00fd syst\u00e9m nebo zdrav\u00ed k\u016f\u017ee. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje \u0159eck\u00fd jogurt?<\/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\">\u0158eck\u00fd jogurt s 0 % tuku<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0158eck\u00fd jogurt s 5 % tuku<\/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\">B\u00edlkoviny<\/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\u016f\u017ee b\u00fdt r\u016fzn\u00fd. Z\u00e1le\u017e\u00ed, z jak\u00e9ho ml\u00e9ka je jogurt vyroben.<\/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>I v p\u0159\u00edpad\u011b, \u017ee up\u0159ednost\u0148ujete rostlinn\u00e9 zdroje b\u00edlkovin nebo si jimi r\u00e1di zpest\u0159\u00edte j\u00eddeln\u00ed\u010dek, pro v\u00e1s existuj\u00ed pom\u011brn\u011b levn\u00e9 alternativy. Jednou z nich je <a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, tedy produkt vyroben\u00fd ze s\u00f3jov\u00e9ho \u201eml\u00e9ka\u201c. Tato potravina obsahuje p\u0159ibli\u017en\u011b <strong>12 &#8211; 16 g b\u00edlkovin \/ 100 g <\/strong>(z\u00e1le\u017e\u00ed na zp\u016fsobu v\u00fdroby). Rostlinn\u00e9 b\u00edlkoviny jsou na rozd\u00edl od \u017eivo\u010di\u0161n\u00fdch obecn\u011b pova\u017eov\u00e1ny za <strong>neplnohodnotn\u00e9 <\/strong>(neobsahuj\u00ed v\u0161echny esenci\u00e1ln\u00ed aminokyseliny v optim\u00e1ln\u00edm mno\u017estv\u00ed), ale pr\u00e1v\u011b <strong>s\u00f3ja <\/strong>se obsahem aminokyselin \u017eivo\u010di\u0161n\u00fdm potravin\u00e1m p\u0159ibli\u017euje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tofu m\u016f\u017eeme koupit v neochucen\u00e9 variant\u011b, ale tak\u00e9 s bylinkovou p\u0159\u00edchut\u00ed, uzen\u00e9 \u010di t\u0159eba marinovan\u00e9. Pokud se v\u0161ak d\u00edv\u00e1me po cen\u011b, v\u017edy je <strong>v\u00fdhodn\u011bj\u0161\u00ed <\/strong>tofu ve sv\u00e9 <strong>p\u016fvodn\u00ed form\u011b<\/strong>, tedy <strong>bez p\u0159\u00edchut\u011b<\/strong>. To si pak m\u016f\u017eete ochutit a p\u0159ipravit doma dle vlastn\u00edch preferenc\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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuje tofu?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tofu-cs\/\" class=\"ek-link\">Tofu <\/a>je nejen dobr\u00fdm zdrojem b\u00edlkovin, ale tak\u00e9 <strong>v\u00e1pn\u00edku<\/strong>. Z\u00e1le\u017e\u00ed v\u0161ak na tom, jak\u00e1 l\u00e1tka je pou\u017eita na sr\u00e1\u017een\u00ed s\u00f3jov\u00fdch b\u00edlkovin p\u0159i jeho v\u00fdrob\u011b. Pokud jsou pou\u017eity <strong>v\u00e1penat\u00e9 soli<\/strong>, obsahuje dvojn\u00e1sobn\u00e9 mno\u017estv\u00ed (cca 680 mg v\u00e1pn\u00edku) ve srovn\u00e1n\u00ed s produktem, kter\u00fd je vyroben jin\u00fdm zp\u016fsobem (cca 350 mg v\u00e1pn\u00edku).<span class=\"tadv-color\" style=\"color: #ff6600\"> [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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje tofu?<\/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\">100 g<\/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\">B\u00edlkoviny<\/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 nen\u00ed na prvn\u00ed pohled ta nejl\u00e1kav\u011bj\u0161\u00ed potravina. V receptech si ho v\u0161ak m\u016f\u017eeme p\u0159ipravit na nespo\u010detn\u00e9 mno\u017estv\u00ed zp\u016fsob\u016f. Jak si obl\u00edbit 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>P\u0159ipravte si z n\u011bj chutnou <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-veganska-pomazanka-z-tofu-a-susenych-rajcat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pomaz\u00e1nku se su\u0161en\u00fdmi raj\u010daty.<\/strong><\/a><\/li>\n\n\n\n<li>Zamaskujte ho v <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tortilla-wrap-s-tofu-a-medovo-horcicnou-omackou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tortille<\/a>.<\/li>\n\n\n\n<li>P\u0159idejte ho do t\u011bsta na <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-cokoladove-livance-z-tofu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>l\u00edvance.<\/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>Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce rostlinn\u00fdch potravin, kter\u00fdmi se d\u00e1 nahradit maso, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/rostlinne-alternativy-masa-ktere-jsou-nejlepsi-kolik-bilkovin-obsahuji-a-dokazi-maso-plne-nahradit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Rostlinn\u00e9 alternativy masa: Kter\u00e9 jsou nejlep\u0161\u00ed, kolik b\u00edlkovin obsahuj\u00ed a dok\u00e1\u017eou maso \u00fapln\u011b nahradit?<\/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 jako zdroj b\u00edlkovin\" class=\"wp-image-421968\" style=\"width:843px;height:562px\" title=\"Tofu jako zdroj b\u00edlkovin\" 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_Lusteniny\"><\/span>8. Lu\u0161t\u011bniny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i hled\u00e1n\u00ed vhodn\u00fdch b\u00edlkovinn\u00fdch zdroj\u016f nem\u016f\u017eeme zapom\u00ednat na <strong>lu\u0161t\u011bniny<\/strong>. Obsahuj\u00ed a\u017e kolem <strong>20 &#8211; 25 g b\u00edlkovin na 100 g <\/strong>a nav\u00edc byste t\u011b\u017eko hledali levn\u011bj\u0161\u00ed potravinu. Pozor v\u0161ak na jejich slo\u017een\u00ed. Lu\u0161t\u011bniny neobsahuj\u00ed v\u0161echny <strong>esenci\u00e1ln\u00ed aminokyseliny v dostate\u010dn\u00e9m mno\u017estv\u00ed, <\/strong>a proto <strong>nejsou plnohodnotn\u00fdm zdrojem b\u00edlkovin<\/strong>. V praxi to znamen\u00e1, \u017ee v t\u011ble nejsou optim\u00e1ln\u011b vyu\u017eity pro <strong>tvorbu t\u011blov\u00fdch b\u00edlkovin. <\/strong>Kdy\u017e v\u0161ak z\u00e1rove\u0148 s nimi m\u00e1te v j\u00eddeln\u00ed\u010dku i <strong>\u017eivo\u010di\u0161n\u00e9 potraviny<\/strong>, nemus\u00edte si s t\u00edm l\u00e1mat hlavu. Pokud jste <strong>vegani <\/strong>nebo ve va\u0161\u00ed strav\u011b <strong>p\u0159eva\u017euj\u00ed rostlinn\u00e9 potraviny<\/strong>, ujist\u011bte se, \u017ee m\u00e1te i dostatek <a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obilnin<\/strong><\/a><strong>, <\/strong>p\u0159\u00edpadn\u011b <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o\u0159ech\u016f a semen<\/strong><\/a>. Kombinac\u00ed lu\u0161t\u011bnin a obilnin toti\u017e p\u0159ijmete ty spr\u00e1vn\u00e9 aminokyseliny <strong>ve spr\u00e1vn\u00e9m pom\u011bru<\/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\">\u010co\u010dka<\/h3>\n\n\n\n<p>\u010co\u010dka pat\u0159\u00ed mezi lu\u0161t\u011bniny s nejvy\u0161\u0161\u00edm obsahem b\u00edlkovin. Obsahuje zhruba <strong>26 g b\u00edlkovin \/ 100 g<\/strong>. Tal\u00ed\u0159 \u010do\u010dkov\u00e9 pol\u00e9vky s 50 g \u010do\u010dky v\u00e1m tak dod\u00e1 cca 12 g b\u00edlkovin. Pokud k tomu p\u0159id\u00e1te nap\u0159\u00edklad kousek \u017eitn\u00e9ho chleba (cca 9 g b\u00edlkovin), m\u016f\u017eete z jedn\u00e9 porce z\u00edskat zhruba 21 g b\u00edlkovin s optim\u00e1ln\u00edm slo\u017een\u00edm esenci\u00e1ln\u00edch aminokyselin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Klasickou <strong>hn\u011bdou \u010do\u010dku<\/strong> m\u016f\u017eete zam\u011bnit tak\u00e9 za <strong>\u010dervenou<\/strong> \u010di <strong>\u010dernou<\/strong>. Benefity lu\u0161t\u011bnin z\u00edsk\u00e1te nap\u0159\u00edklad tak\u00e9 z <a href=\"https:\/\/gymbeam.cz\/bio-cockove-testoviny-vretena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010do\u010dkov\u00fdch t\u011bstovin.<\/a><\/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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuje \u010do\u010dka?<\/h4>\n\n\n\n<p>Tento druh lu\u0161t\u011bnin je nejbohat\u0161\u00ed na <strong>\u017eelezo<\/strong>. Ve srovn\u00e1n\u00ed s ostatn\u00edmi ho obsahuje <strong>dva a\u017e t\u0159ikr\u00e1t v\u00edce<\/strong>. D\u00e1le je dobr\u00fdm zdrojem nap\u0159\u00edklad i <strong>vl\u00e1kniny<\/strong>, <strong>kyseliny listov\u00e9<\/strong>, <strong>m\u011bdi<\/strong>, <strong>manganu <\/strong>a dal\u0161\u00edch bioaktivn\u00edch l\u00e1tek. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje \u010do\u010dka?<\/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\">Hn\u011bd\u00e1 \u010do\u010dka<\/th><th class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cervena-cocka\/\" class=\"ek-link\">\u010cerven\u00e1 \u010do\u010dka<\/a><\/th><th class=\"has-text-align-center\" data-align=\"center\">\u010cern\u00e1&nbsp;\u010do\u010dka<\/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\">B\u00edlkoviny<\/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>Z \u010do\u010dky si m\u016f\u017eete p\u0159ipravit chutnou <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremova-cockova-polevka-s-dynovymi-seminky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pol\u00e9vku<\/a>, p\u0159idat ji do <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lehky-cockovy-salat-s-pecenou-mrkvi-avokadem-a-syrem-feta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sal\u00e1tu<\/a> nebo si z n\u00ed p\u0159ipravit <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-spagety-bolognese-na-vegansky-zpusob\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"\u0161pagety bolognese na veg\u00e1nsky sp\u00f4sob. (opens in a new tab)\"><b>\u0161pagety bolognese na <\/b><u style=\"font-weight: bold\">vegansk\u00fd<\/u><b>&nbsp;zp\u016fsob.<\/b><\/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_6342-1124x749.jpg\" alt=\"\u010co\u010dka jako zdroj b\u00edlkovin\" class=\"wp-image-421983\" style=\"width:843px;height:562px\" title=\"\u010co\u010dka jako zdroj b\u00edlkovin\" 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\">Cizrna<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-cizrna-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cizrna<\/a> vynik\u00e1 z ostatn\u00edch lu\u0161t\u011bnin v obsahu <strong>esenci\u00e1ln\u00edch aminokyselin. <\/strong>Jejich obsahem se p\u0159ibli\u017euje <strong>\u017eivo\u010di\u0161n\u00fdm potravin\u00e1m<\/strong>. St\u00e1le v\u0161ak plat\u00ed, \u017ee je vhodn\u00e9 ji kombinovat <strong>s jin\u00fdmi rostlinn\u00fdmi zdroji <\/strong>(obilniny, o\u0159echy a semena). <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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuje cizrna?<\/h4>\n\n\n\n<p>Cizrnou dopln\u00edme vysok\u00e9 mno\u017estv\u00ed <strong>kyseliny listov\u00e9<\/strong>. Obsahuje j\u00ed v\u00edce ne\u017e <strong>trojn\u00e1sobek doporu\u010den\u00e9 denn\u00ed d\u00e1vky<\/strong>. Krom\u011b toho je skv\u011bl\u00fdm zdrojem <strong>rozpustn\u00e9 vl\u00e1kniny<\/strong>. Ta m\u00e1 probiotick\u00fd \u00fa\u010dinek a p\u016fsob\u00ed pozitivn\u011b na slo\u017een\u00ed na\u0161\u00ed st\u0159evn\u00ed 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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje cizrna?<\/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>100 g<\/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\">366 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/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>Cizrnu nemus\u00edte j\u00edst pouze ve form\u011b <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-cizrnovy-hummus-3x-jinak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hummusu<\/strong><\/a>. Hod\u00ed se i do <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-caesar-salat-s-krupavou-cizrnou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sal\u00e1tu<\/a>, jako <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-cizrna-na-paprice-v-kremove-omacce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">n\u00e1hrada masa v paprikov\u00e9 om\u00e1\u010dce<\/a> \u010di jako z\u00e1klad <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-falafel-s-domacim-hummusem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><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=\"Cizrna jako zdroj b\u00edlkovin\" class=\"wp-image-422000\" style=\"width:843px;height:562px\" title=\"Cizrna jako zdroj b\u00edlkovin\" 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\">Hr\u00e1ch<\/h3>\n\n\n\n<p>Ani hr\u00e1ch nezaost\u00e1v\u00e1 v obsahu b\u00edlkovin. M\u016f\u017ee se pochlubit mno\u017estv\u00edm a\u017e <strong>23 g <\/strong>protein\u016f <strong>na 100 g<\/strong>. M\u016f\u017eete si je dop\u0159\u00e1t i nap\u0159\u00edklad ve form\u011b <a href=\"https:\/\/gymbeam.cz\/bio-hrachove-testoviny-vretena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrachov\u00fdch t\u011bstovin<\/a>, kter\u00e9 obsahuj\u00ed podobn\u00e9 mno\u017estv\u00ed \u017eivin. Kdy\u017e k nim p\u0159id\u00e1te \u017eivo\u010di\u0161nou potravinu nebo obilninu, vytvo\u0159\u00edte skv\u011bl\u00e9 j\u00eddlo s dostate\u010dn\u00fdm mno\u017estv\u00edm plnohodnotn\u00fdch b\u00edlkovin.<\/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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuje hr\u00e1ch?<\/h3>\n\n\n\n<p>Tato lu\u0161t\u011bnina je bohat\u00e1 na <strong>vitam\u00edn B1 <\/strong>(thiamin). Obsahuje ho a\u017e 0,72 mg, co\u017e je kolem 70 % doporu\u010den\u00e9 denn\u00ed d\u00e1vky pro zdrav\u00e9ho dosp\u011bl\u00e9ho \u010dlov\u011bka. Thiamin je nutn\u00fd pro dobrou funkci srdce \u010di nervov\u00e9ho syst\u00e9mu. D\u00e1le je bohat\u00fd nap\u0159\u00edklad na <strong>ho\u0159\u010d\u00edk<\/strong>, <strong>fosfor, vitam\u00edn K <\/strong>nebo <strong>vl\u00e1kninu<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje hr\u00e1ch?<\/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\">100 g<\/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\">B\u00edlkoviny<\/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\">Fazole<\/h3>\n\n\n\n<p>J\u00eddeln\u00ed\u010dek s v\u011bt\u0161\u00edm mno\u017estv\u00edm lu\u0161t\u011bnin ur\u010dit\u011b nemus\u00ed b\u00fdt nudn\u00fd. K ji\u017e zmi\u0148ovan\u00e9 \u010do\u010dce, cizrn\u011b \u010di hrachu se je\u0161t\u011b p\u0159id\u00e1v\u00e1 n\u011bkolik druh\u016f fazol\u00ed. M\u016f\u017eeme zvolit <strong>\u010derven\u00e9 fazole<\/strong>, <a href=\"https:\/\/gymbeam.cz\/bio-cerne-fazole-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dern\u00ed fazole<\/a>, <strong>b\u00edl\u00e9 fazole<\/strong>, <strong>adzuki<\/strong>, <strong>pinto <\/strong>nebo nap\u0159\u00edklad <strong>mungo fazole<\/strong>. V\u0161echny z nich n\u00e1m dodaj\u00ed zna\u010dn\u00e9 mno\u017estv\u00ed b\u00edlkovin, a to <strong>20 &#8211; 25 g \/ 100 g<\/strong>.<\/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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuj\u00ed fazole?<\/h4>\n\n\n\n<p>Jsou bohat\u00e9 na <strong>vl\u00e1kninu<\/strong>, <strong>kyselinu listovou<\/strong>, <strong>vitam\u00edn B3 <\/strong>(niacin), <strong>drasl\u00edk<\/strong>, <strong>m\u011b\u010f<\/strong>, <strong>fosfor,<\/strong> <strong>ho\u0159\u010d\u00edk <\/strong>a mnoh\u00e9 dal\u0161\u00ed vitam\u00edny, miner\u00e1ln\u00ed l\u00e1tky a bioaktivn\u00ed l\u00e1tky.<span class=\"tadv-color\" style=\"color: #ff6600\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuj\u00ed fazole?<\/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\">\u010cerven\u00e9 fazole<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u010cern\u00e9 fazole<\/th><th class=\"has-text-align-center\" data-align=\"center\">Mungo<\/th><th class=\"has-text-align-center\" data-align=\"center\">Pinto<\/th><th class=\"has-text-align-center\" data-align=\"center\">Adzuki<\/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\">B\u00edlkoviny<\/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\u017estv\u00ed zp\u016fsob\u016f, jak zakomponovat fazole do j\u00eddeln\u00ed\u010dku.<\/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 nap\u0159\u00edklad chutnou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lusteninova-pomazanka-z-cizrny-a-fazoli\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pomaz\u00e1nku.<\/strong><\/a><\/li>\n\n\n\n<li>P\u0159idejte je do <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-fazolovy-salat-s-tunakem\/\" class=\"ek-link\"><strong>sal<\/strong><\/a><strong><a aria-label=\"\u00e1 (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-fazolovy-salat-s-tunakem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1<\/a><\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-fazolovy-salat-s-tunakem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tu<\/strong><\/a> nebo pestr\u00e9ho <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rychle-snidanove-burrito-s-fazoli-avokadem-a-vajicky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>burrita.<\/strong><\/a><\/li>\n\n\n\n<li>Fazole se daj\u00ed j\u00edst i na sladko, a to nap\u0159\u00edklad ve <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-fazolovy-brownie-plny-cokoladove-chuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fazolov\u00e9m brownie.<\/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>S v\u00fdb\u011brem rostlinn\u00fdch zdroj\u016f b\u00edlkovin v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><b>Jak\u00e9 zdroje rostlinn\u00fdch b\u00edlkovin jsou nejlep\u0161\u00ed a pro\u010d je za\u0159adit do j\u00eddeln\u00ed\u010dku?<\/b><\/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\/8A1A3889-1124x749.jpg\" alt=\"Fazole jako zdroj b\u00edlkovin\" class=\"wp-image-422023\" style=\"width:843px;height:562px\" title=\"Fazole jako zdroj b\u00edlkovin\" 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_Ovesne_vlocky\"><\/span>9. Ovesn\u00e9 vlo\u010dky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z obilnin vedou v obsahu b\u00edlkovin pr\u00e1v\u011b <a href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky.<\/a> Maj\u00ed v sob\u011b pr\u016fm\u011brn\u011b a\u017e <strong>14 g b\u00edlkovin na 100 g, <\/strong>zat\u00edmco ostatn\u00ed druhy maj\u00ed pouze kolem <strong>10 g b\u00edlkovin \/ 100 g. <\/strong>Oves, ve srovn\u00e1n\u00ed s ostatn\u00edmi obilninami, m\u00e1 tak\u00e9 <strong>lep\u0161\u00ed spektrum esenci\u00e1ln\u00edch aminokyselin<\/strong>. St\u00e1le je to neplnohodnotn\u00fd zdroj b\u00edlkovin, ale obsahem esenci\u00e1ln\u00edch aminokyselin se p\u0159ibli\u017euje <strong>lu\u0161t\u011bnin\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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuj\u00ed ovesn\u00e9 vlo\u010dky?<\/h3>\n\n\n\n<p>Ovesn\u00e9 vlo\u010dky vynikaj\u00ed v obsahu <a href=\"https:\/\/gymbeam.cz\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a> v podob\u011b a\u017e <strong>10 g \/ 100 g<\/strong>. Jednou 50 g porc\u00ed tak dok\u00e1\u017e\u00ed pokr\u00fdt asi <strong>p\u011btinu <\/strong>doporu\u010den\u00e9ho denn\u00edho p\u0159\u00edjmu vl\u00e1kniny (<strong>doporu\u010den\u00e1 denn\u00ed d\u00e1vka je 25 g<\/strong>). Vl\u00e1knina specifick\u00e1 pro ovesn\u00e9 vlo\u010dky jsou tzv. <strong><a href=\"https:\/\/gymbeam.cz\/beta-glukany-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-glukany<\/a><\/strong>, kter\u00e9 maj\u00ed prok\u00e1zan\u00fd pozitivn\u00ed vliv na <strong>sni\u017eov\u00e1n\u00ed hladiny cholesterolu v krvi<\/strong>.<span style=\"color: #ff6600\" class=\"tadv-color\"> [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>Krom\u011b toho jsou <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ovesne-vlocky\/\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a> bohat\u00e9 na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">drasl\u00edk<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ho\u0159\u010d\u00edk<\/a>, <strong>kyselinu listovou <\/strong>\u010di <strong>vitam\u00edn E<\/strong>, kter\u00fd v t\u011ble p\u016fsob\u00ed <strong>antioxida\u010dn\u011b<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuj\u00ed ovesn\u00e9 vlo\u010dky?<\/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\">100 g<\/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\">B\u00edlkoviny<\/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>Pokud v\u00e1s u\u017e nebav\u00ed j\u00edst ka\u017ed\u00e9 r\u00e1no vlo\u010dky s jogurtem, vyzkou\u0161ejte i jin\u00fd zp\u016fsob.<\/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>Uva\u0159te si zaj\u00edmavou <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-ovesna-kase-s-kakaem-a-kavou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ka\u0161i s kakaem a k\u00e1vou.<\/strong><\/a><\/li>\n\n\n\n<li>Ka\u0161i m\u016f\u017eete p\u0159ipravit i <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-slana-ovesna-kase-se-zastrenym-vejcem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>na slano, nap\u0159\u00edklad s vaj\u00ed\u010dkem.<\/strong><\/a><\/li>\n\n\n\n<li>Schovejte vlo\u010dky do <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-ovesne-livance-s-jablkem-a-skorici\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>l\u00edvanc\u016f.<\/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>Pokud se chcete dozv\u011bd\u011bt v\u00edce o \u00fa\u010dinc\u00edch a benefitech ovesn\u00fdch vlo\u010dek, p\u0159e\u010dt\u011bte si n\u00e1\u0161 dal\u0161\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/ovesne-vlocky-jake-ziviny-obsahuji-a-proc-je-zaradit-do-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><b>Ovesn\u00e9 vlo\u010dky: Jak\u00e9 \u017eiviny obsahuj\u00ed a pro\u010d je za\u0159adit do j\u00eddeln\u00ed\u010dku.<\/b><\/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=\"Ovesn\u00e9 vlo\u010dky jako zdroj b\u00edlkovin\" class=\"wp-image-422053\" style=\"width:843px;height:562px\" title=\"Ovesn\u00e9 vlo\u010dky jako zdroj b\u00edlkovin\" 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\u0161\u00eddy a ara\u0161\u00eddov\u00e9 m\u00e1slo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ara\u0161\u00eddy pova\u017eujeme sp\u00ed\u0161e za o\u0159echy, ale ve skute\u010dnosti pat\u0159\u00ed mezi <strong>lu\u0161t\u011bniny<\/strong>. Jejich mno\u017estv\u00ed b\u00edlkovin je proto vy\u0161\u0161\u00ed ne\u017e nap\u0159\u00edklad u mandl\u00ed \u010di jin\u00fdch o\u0159ech\u016f, a to kolem <strong>26 g \/ 100 g<\/strong>. Podobn\u011b jako jin\u00e9 rostlinn\u00e9 zdroje, ani ara\u0161\u00eddy <strong>nejsou plnohodnotn\u00e9 zdroje b\u00edlkovin<\/strong>, nebo\u0165 neobsahuj\u00ed cel\u00e9 spektrum esenci\u00e1ln\u00edch aminokyselin v optim\u00e1ln\u00edm mno\u017estv\u00ed. Jsou v\u0161ak skv\u011bl\u00fd dopln\u011bk j\u00eddeln\u00ed\u010dku, a\u0165 u\u017e ve form\u011b cel\u00fdch <a href=\"https:\/\/gymbeam.cz\/arasidy-neprazene.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00edd\u016f<\/a>, <a href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9ho m\u00e1sla<\/a> nebo <strong>ara\u0161\u00eddov\u00e9ho oleje<\/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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuj\u00ed ara\u0161\u00eddy?<\/h3>\n\n\n\n<p>I p\u0159es vysok\u00fd obsah b\u00edlkovin se k ara\u0161\u00edd\u016fm nem\u016f\u017eeme chovat jako k lu\u0161t\u011bnin\u00e1m. Obsahuj\u00ed toti\u017e <strong>vysok\u00e9 mno\u017estv\u00ed tuku<\/strong>. Ve 100 g ara\u0161\u00edd\u016f se skr\u00fdv\u00e1 kolem <strong>49 g tuku<\/strong>. Proto plat\u00ed, \u017ee bychom si je m\u011bli dop\u0159\u00e1t st\u0159\u00eddm\u011b, podobn\u011b jako o\u0159echy, a to nap\u0159\u00edklad v mno\u017estv\u00ed <strong>1 hrst denn\u011b<\/strong>, co\u017e odpov\u00edd\u00e1 cca <strong>30 g ara\u0161\u00edd\u016f <\/strong>(z\u00e1le\u017e\u00ed v\u0161ak na celkov\u00e9m denn\u00edm energetick\u00e9m p\u0159\u00edjmu).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ara\u0161\u00eddy obsahuj\u00ed vysok\u00fd pod\u00edl <strong>nenasycen\u00fdch mastn\u00fdch kyselin<\/strong>, a to zejm\u00e9na <strong>kyseliny olejov\u00e9<\/strong>. Krom\u011b toho jsou tak\u00e9 bohat\u00e9 na <strong>vitam\u00edn E <\/strong>\u010di <a href=\"https:\/\/gymbeam.cz\/vitamin-b1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn B1<\/a> (thiamin), kter\u00fd je d\u016fle\u017eitou sou\u010d\u00e1st\u00ed metabolismu sacharid\u016f. Najdeme v nich tak\u00e9 vysok\u00e9 mno\u017estv\u00ed <strong>drasl\u00edku<\/strong>, <strong>ho\u0159\u010d\u00edku <\/strong>a <strong>fosforu<\/strong>. [16]<\/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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuj\u00ed ara\u0161\u00eddy?<\/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\">Ara\u0161\u00eddy (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ara\u0161\u00eddov\u00e9 m\u00e1slo (100 g)<\/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\">B\u00edlkoviny<\/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>I z ara\u0161\u00edd\u016f \u010di ara\u0161\u00eddov\u00e9ho m\u00e1sla se daj\u00ed vykouzlit zaj\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>P\u0159ipravte si z ara\u0161\u00eddov\u00e9ho m\u00e1sla chutn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-nepecene-susenky-s-arasidovym-kremem-a-cokoladou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>su\u0161enky s \u010dokol\u00e1dou.<\/strong><\/a><\/li>\n\n\n\n<li>P\u0159idejte ho do <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-arasidove-rezy-s-jahodovym-dzemem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovesn\u00fdch su\u0161enek.<\/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>V\u00edce o ara\u0161\u00eddov\u00e9m m\u00e1sle v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/arasidove-maslo-jak-vybrat-to-nejlepsi-a-jaky-vliv-ma-na-zdravi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><b>Ara\u0161\u00eddov\u00e9 m\u00e1slo: Jak vybrat to nejlep\u0161\u00ed a jak\u00fd vliv m\u00e1 na zdrav\u00ed?<\/b><\/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\/DSC05154-1124x749.jpg\" alt=\"Ara\u0161\u00eddy jako zdroj b\u00edlkovin\" class=\"wp-image-422071\" style=\"width:843px;height:562px\" title=\"Ara\u0161\u00eddy jako zdroj b\u00edlkovin\" 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_Syrovatkovy_a_rostlinny_protein\"><\/span>11. Syrov\u00e1tkov\u00fd a rostlinn\u00fd protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00edlkoviny ve form\u011b dopl\u0148ku v\u00fd\u017eivy, \u010dili r\u016fzn\u00fdch <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinov\u00fdch pr\u00e1\u0161k\u016f<\/a>, mohou b\u00fdt tak\u00e9 <strong>b\u011b\u017enou sou\u010d\u00e1st\u00ed j\u00eddeln\u00ed\u010dku <\/strong>a zdrojem <strong>kvalitn\u00edch b\u00edlkovin<\/strong>. Na prvn\u00ed pohled se v\u00e1m mo\u017en\u00e1 m\u016f\u017ee zd\u00e1t, \u017ee tento produkt stoj\u00ed majlant a n\u00e1kup tak n\u011bkdy nakonec zavrhnete. Kdy\u017e si v\u0161ak zkus\u00edte propo\u010d\u00edtat, kolik <strong>porc\u00ed <\/strong>b\u00edlkovin je v jednom bal\u00ed\u010dku, zjist\u00edte, \u017ee v\u00e1s ve skute\u010dnosti vyjde velmi levn\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejzn\u00e1m\u011bj\u0161\u00ed a nejkvalitn\u011bj\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein<\/a> je v\u00fdborn\u00fdm zdrojem <strong>kvalitn\u00edch <\/strong>a <strong>dob\u0159e straviteln\u00fdch <\/strong>b\u00edlkovin. Nejpou\u017e\u00edvan\u011bj\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/protein-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd koncentr\u00e1t<\/a> obsahuje <strong>70 &#8211; 80 % b\u00edlkovin<\/strong>, co\u017e znamen\u00e1, \u017ee jedna 30 g porce n\u00e1m v pr\u016fm\u011bru poskytne 21 &#8211; 24 g b\u00edlkovin. Vegani nebo ti, kte\u0159\u00ed se mus\u00ed vyh\u00fdbat syrov\u00e1tkov\u00e9mu proteinu, nap\u0159\u00edklad ze zdravotn\u00edch d\u016fvod\u016f, mohou zvolit <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00e9 proteiny<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nebojte se proto proteiny do j\u00eddeln\u00ed\u010dku za\u0159adit. Kdy je nap\u0159\u00edklad m\u016f\u017eete pou\u017e\u00edt?<\/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>Kdy\u017e m\u00e1te probl\u00e9m sn\u00edst <strong>dostate\u010dn\u00e9 mno\u017estv\u00ed b\u00edlkovin<\/strong> ve form\u011b <strong>b\u011b\u017en\u00fdch potravin<\/strong>.<\/li>\n\n\n\n<li>Vhodn\u00e9 jsou tak\u00e9 v p\u0159\u00edpad\u011b, kdy pot\u0159ebujete <strong>obohatit j\u00eddlo b\u00edlkovinami<\/strong>, ale \u017e\u00e1dn\u00e9 potraviny se v\u00e1m k tomu nehod\u00ed. Dobr\u00fdm p\u0159\u00edkladem jsou rann\u00ed <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-proteinova-pecena-ovesna-kase-s-vanilkovou-prichuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">obilninov\u00e9 ka\u0161e<\/a>, do kter\u00fdch m\u016f\u017eete pr\u00e1\u0161ek p\u0159im\u00edchat.<\/li>\n\n\n\n<li>Jsou ide\u00e1ln\u00ed na rychl\u00e9 dopln\u011bn\u00ed b\u00edlkovin <strong>po tr\u00e9ninku<\/strong>.<\/li>\n\n\n\n<li>Ocen\u00edte je i na cest\u00e1ch \u010di tehdy, kdy\u017e si j\u00eddlo pot\u0159ebujete rychle vyp\u00edt.<\/li>\n\n\n\n<li>Hod\u00ed se i na <strong>zpest\u0159en\u00ed<\/strong> a o\u017eiven\u00ed j\u00eddeln\u00ed\u010dku.<\/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\">Kolik energie a \u017eivin obsahuj\u00ed p\u0159ibli\u017en\u011b proteiny?<\/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>Syrov\u00e1tkov\u00fd protein (koncentr\u00e1t)<\/strong>\n<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Rostlinn\u00fd protein<\/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\">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\">B\u00edlkoviny<\/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 se odv\u00edj\u00ed od typu rostlinn\u00e9ho proteinu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o rozd\u00edlech v jednotliv\u00fdch proteinech se do\u010dtete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-vybrat-spravny-protein-na-hubnuti-nebo-rust-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak si vybrat spr\u00e1vn\u00fd protein na hubnut\u00ed nebo r\u016fst sval\u016f?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Protein jako zdroj b\u00edlkovin\" class=\"wp-image-422086\" style=\"width:843px;height:562px\" title=\"Protein jako zdroj b\u00edlkovin\" 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=\"Kolik_bilkovin_a_energie_prumerne_obsahuji_jednotlive_potraviny\"><\/span>Kolik b\u00edlkovin a energie pr\u016fm\u011brn\u011b obsahuj\u00ed jednotliv\u00e9 potraviny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nyn\u00ed u\u017e m\u00e1te p\u0159edstavu o tom, kter\u00e9 cenov\u011b dostupn\u011bj\u0161\u00ed potraviny v\u00e1m pomohou dodr\u017eet dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin. V\u00edce tip\u016f na zv\u00fd\u0161en\u00ed p\u0159\u00edjmu b\u00edlkovin v j\u00eddeln\u00ed\u010dku v\u00e1m d\u00e1 i \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak do sv\u00e9ho j\u00eddeln\u00ed\u010dku propa\u0161ovat v\u00edce b\u00edlkovin?<\/strong><\/a><\/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\">Potravina (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/th><th class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ku\u0159ec\u00ed prsa<\/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\">Ku\u0159ec\u00ed k\u0159\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\">Ku\u0159ec\u00ed stehna<\/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\">Tu\u0148\u00e1k ve vlastn\u00ed \u0161\u0165\u00e1v\u011b<\/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\">Tu\u0148\u00e1k 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 ve vlastn\u00ed \u0161\u0165\u00e1v\u011b<\/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\">Vejce<\/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 b\u00edlky<\/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\u010dn\u011bn\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\">\u0158eck\u00fd 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\">\u010co\u010dka<\/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\"><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cizrna\/\" class=\"ek-link\">Cizrna<\/a><\/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\">Hr\u00e1ch<\/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\">Fazole<\/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\">Ovesn\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\u0161\u00eddy<\/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\">Syrov\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\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ceny potravin postupn\u011b rostou a obecn\u011b plat\u00ed, \u017ee nejdra\u017e\u0161\u00ed jsou \u017eivo\u010di\u0161n\u00e9 potraviny, kter\u00e9 jsou dobr\u00fdm zdrojem b\u00edlkovin. Po p\u0159e\u010dten\u00ed dne\u0161n\u00edho \u010dl\u00e1nku u\u017e v\u0161ak v\u00edte, \u017ee nemus\u00ed b\u00fdt v\u0161e ztraceno. Mezi potravinami se daj\u00ed vybrat i ty cenov\u011b dostupn\u011bj\u0161\u00ed a p\u0159\u00edjem b\u00edlkovin m\u016f\u017eete m\u00edt nad\u00e1le dostate\u010dn\u00fd. Nemus\u00edte zanedb\u00e1vat maso, ryby ani ml\u00e9\u010dn\u00e9 v\u00fdrobky. Ud\u011bl\u00e1te v\u0161ak dob\u0159e, kdy\u017e do j\u00eddeln\u00ed\u010dku zakomponujete tak\u00e9 rostlinn\u00e9 zdroje b\u00edlkovin. Ty pat\u0159\u00ed mezi nejlevn\u011bj\u0161\u00ed a z\u00e1rove\u0148 v\u00e1m dodaj\u00ed dal\u0161\u00ed prosp\u011b\u0161n\u00e9 \u017eiviny.<\/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>P\u0159i n\u00e1v\u0161t\u011bv\u011b obchod\u016f se dnes v\u00edce ne\u017e kdykoliv p\u0159edt\u00edm zam\u011b\u0159ujeme na ceny potravin. D\u011blaj\u00ed n\u00e1m starosti zejm\u00e9na maso a jin\u00e9 \u017eivo\u010di\u0161n\u00e9 produkty. Existuj\u00ed v\u0161ak tak\u00e9 levn\u011bj\u0161\u00ed potraviny, kter\u00e9 n\u00e1m dodaj\u00ed dostatek b\u00edlkovin. \u010ct\u011bte d\u00e1l a dozv\u00edte se, kter\u00e9 to jsou.<\/p>\n","protected":false},"author":156,"featured_media":421856,"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":[32],"tags":[6273,6669,7125,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-422469","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-bilkoviny","9":"tag-jidelnicek","10":"tag-protein-cs","11":"tag-strava-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cenov\u011b dostupn\u00e9 potraviny bohat\u00e9 na b\u00edlkoviny - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Levn\u00e9, cenov\u011b dostupn\u00e9 a kvalitn\u00ed potraviny bohat\u00e9 na b\u00edlkoviny, kter\u00e9 zpest\u0159\u00ed j\u00eddeln\u00ed\u010dek. 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