{"id":425108,"date":"2023-03-09T10:00:00","date_gmt":"2023-03-09T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=425108"},"modified":"2023-10-02T09:49:57","modified_gmt":"2023-10-02T07:49:57","slug":"12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/","title":{"rendered":"12 potrav\u00edn, ktor\u00e9 zdravo doplnia sacharidy v jed\u00e1lni\u010dku"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#Co_su_sacharidy_a_potrebujeme_ich_v_jedalnicku\" title=\"\u010co s\u00fa sacharidy a potrebujeme ich v jed\u00e1lni\u010dku?&nbsp;\">\u010co s\u00fa sacharidy a potrebujeme ich v jed\u00e1lni\u010dku?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#12_najlepsich_zdrojov_sacharidov\" title=\"12 najlep\u0161\u00edch zdrojov sacharidov&nbsp;\">12 najlep\u0161\u00edch zdrojov sacharidov&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#1_Ovsene_vlocky\" title=\"1. Ovsen\u00e9 vlo\u010dky\">1. Ovsen\u00e9 vlo\u010dky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#2_Quinoa\" title=\"2. Quinoa\">2. Quinoa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#3_Pohanka\" title=\"3. Poh\u00e1nka\">3. Poh\u00e1nka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#4_Pseno\" title=\"4. P\u0161eno\">4. P\u0161eno<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#5_Zemiaky\" title=\"5. Zemiaky\">5. Zemiaky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#6_Bataty\" title=\"6. Bataty\">6. Bataty<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#7_Ryza\" title=\"7. Ry\u017ea\">7. Ry\u017ea<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#8_Celozrnne_pecivo\" title=\"8. Celozrnn\u00e9 pe\u010divo\">8. Celozrnn\u00e9 pe\u010divo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#9_Cestoviny_kuskus_bulgur\" title=\"9. Cestoviny, kuskus, bulgur\">9. Cestoviny, kuskus, bulgur<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#10_Strukoviny\" title=\"10. Strukoviny\">10. Strukoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#11_Musli\" title=\"11. M\u00fcsli\">11. M\u00fcsli<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#12_Ovocie\" title=\"12. Ovocie\">12. Ovocie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sacharidy to s nami nemaj\u00fa \u013eahk\u00e9. Nen\u00e1jdete toti\u017e \u017eivinu, ktor\u00e1 by bola vo svete v\u00fd\u017eivy viac d\u00e9monizovan\u00e1. A pritom \u00faplne zbyto\u010dne. Nielen\u017ee sacharidov\u00e9 potraviny dobre chutia, ale s\u00fa aj d\u00f4le\u017eit\u00fdm <strong>zdrojom energie<\/strong>, <strong>vl\u00e1kniny <\/strong>a <strong>\u010fal\u0161\u00edch \u017eiv\u00edn<\/strong>. Nie je v\u0161ak potravina ako potravina a preto je d\u00f4le\u017eit\u00e9 vedie\u0165 vybra\u0165 si t\u00fa spr\u00e1vnu. Dne\u0161n\u00fd \u010dl\u00e1nok v\u00e1m tak prezrad\u00ed, ktor\u00e9 potraviny s\u00fa najkvalitnej\u0161\u00edmi zdrojmi sacharidov a pre\u010do ich m\u00f4\u017eete bez probl\u00e9mov zaradi\u0165 do svojho jed\u00e1lni\u010dka.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_su_sacharidy_a_potrebujeme_ich_v_jedalnicku\"><\/span>\u010co s\u00fa sacharidy a potrebujeme ich v jed\u00e1lni\u010dku?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sacharidy <\/strong>s\u00fa jednou z troch makro\u017eiv\u00edn v na\u0161ej strave (\u010fal\u0161ie dve s\u00fa <a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuky<\/a> a <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bielkoviny<\/a>). Hoci sa o nich z r\u00f4znych zdrojov nespr\u00e1vne do\u010d\u00edtame, \u017ee n\u00e1m sp\u00f4sobia cukrovku \u010di obezitu, pravdou je, \u017ee ich k \u017eivotu potrebujeme. Niektor\u00e9 bunky toti\u017e pou\u017e\u00edvaj\u00fa sacharidy ako<strong> v\u00fdhradn\u00fd zdroj energie<\/strong>. Preto ke\u010f ich telu nedod\u00e1me formou potrav\u00edn, aj tak si ich samo vytvor\u00ed z ostatn\u00fdch zdrojov, vr\u00e1tane bielkov\u00edn. Dokonca m\u00f4\u017ee pou\u017ei\u0165 ako zdroj bielkoviny zabudovan\u00e9 vo svaloch, \u010do nie je ve\u013emi zdrav\u00e9, ani efekt\u00edvne. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sacharidy by mali preto tvori\u0165 zhruba&nbsp; <strong>45 &#8211; 60 %<\/strong> n\u00e1\u0161ho celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu. Pri energetickom pr\u00edjme 2000 kcal to predstavuje <strong>225 &#8211; 300 g<\/strong> sacharidov. Tak\u00e9to mno\u017estvo odpor\u00fa\u010da Eur\u00f3psky \u00farad pre bezpe\u010dnos\u0165 potrav\u00edn (EFSA) a konkr\u00e9tna hodnota sa v\u017edy odv\u00edja od na\u0161ich preferenci\u00ed a cie\u013eov. <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<p>Ak v\u00e1s zauj\u00edma, ak\u00fd denn\u00fd pr\u00edjem sacharidov je vhodn\u00fd pre v\u00e1s, m\u016f\u017eete si ho vypo\u010d\u00edta\u0165 pomocou na\u0161ej <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online kalkula\u010dky<\/a>.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-1124x749.jpg\" alt=\"\u010co s\u00fa sacharidy?\" class=\"wp-image-425139\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u010co s\u00fa sacharidy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ako rozde\u013eujeme sacharidy?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Ur\u010dite ste sa u\u017e stretli s rozdelen\u00edm na <strong>komplexn\u00e9 sacharidy (polysacharidy) <\/strong>a <strong>jednoduch\u00e9 cukry<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jednoduch\u00e9 cukry<\/strong> (medzi ktor\u00e9 patria <strong>monosacharidy <\/strong>a <strong>disacharidy<\/strong>) s\u00fa typick\u00e9 sladkou chu\u0165ou. S nimi by sme to nemali preh\u00e1\u0148a\u0165 a obmedzi\u0165 ich na mno\u017estvo maxim\u00e1lne <strong>10 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu<\/strong> (50 g pri referen\u010dnom pr\u00edjme 2000 kcal).<\/li>\n\n\n\n<li><strong>Polysacharidy <\/strong>by mali tvori\u0165 v\u00e4\u010d\u0161inu z denn\u00e9ho pr\u00edjmu sacharidov. Tie n\u00e1s zas\u00fdtia na dlh\u0161iu dobu a v\u010faka pomal\u0161iemu tr\u00e1veniu a vstreb\u00e1vaniu do krvi n\u00e1m d\u00e1vkuj\u00fa pr\u00edsun energie pomaly a postupne.<\/li>\n\n\n\n<li><strong>Medzi polysacharidy patr\u00ed aj<\/strong> <strong>vl\u00e1knina<\/strong>. T\u00e1 s\u00edce prejde na\u0161\u00edm tr\u00e1viacim traktom do ve\u013ekej miery v nezmenenej podobe, ale aj tak m\u00e1 skvel\u00e9 \u00fa\u010dinky na na\u0161e zdravie. Potrebujeme ju napr\u00edklad pre <strong>funk\u010dn\u00e9 tr\u00e1venie<\/strong> a <strong>zdravie \u010drevnej mikrobioty<\/strong>. Hr\u00e1 tie\u017e d\u00f4le\u017eit\u00fa rolu pri navoden\u00ed<strong> pocitu s\u00fdtosti.<\/strong> Podrobn\u00e9 inform\u00e1cie o vl\u00e1knine a jej vplyve na zdravie \u010di chudnutie v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vl\u00e1knina: Pre\u010do ju potrebujeme a v ak\u00fdch potravin\u00e1ch sa nach\u00e1dza?&nbsp;<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa z\u00e1rove\u0148 chcete dozvedie\u0165 viac o funkcii, detailnej\u0161om rozdelen\u00ed, metabolizmu \u010di pr\u00edjme sacharidov, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sacharidy: Delenie, zdroje, tr\u00e1venie, funkcie v tele a optim\u00e1lny pr\u00edjem.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1124x744.jpg\" alt=\"Ak\u00e9 s\u00fa najlep\u0161ie zdroje sacharidov?\" class=\"wp-image-425154\" style=\"width:843px;height:558px\" width=\"843\" height=\"558\" title=\"Ak\u00e9 s\u00fa najlep\u0161ie zdroje sacharidov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-2048x1356.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_najlepsich_zdrojov_sacharidov\"><\/span>12 najlep\u0161\u00edch zdrojov sacharidov&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Skupina sacharidov\u00fdch potrav\u00edn je ve\u013emi ve\u013ek\u00e1 a patria do nej kvalitnej\u0161ie a aj tie menej kvalitn\u00e9 zdroje. Na\u0161im cie\u013eom by malo by\u0165 vybera\u0165 si zdrav\u00e9 sacharidy, \u010di\u017ee potraviny, ktor\u00e9 s\u00fa bohat\u00e9 na <strong>komplexn\u00e9 sacharidy<\/strong> a obsahuj\u00fa <strong>vl\u00e1kninu<\/strong>. Naopak, obmedzova\u0165 by sme mali mno\u017estvo <strong>jednoduch\u00e9ho cukru<\/strong> a <strong>rafinovan\u00e9 sacharidy<\/strong>, ktor\u00e9 s\u00fa typicky <strong>vysoko priemyselne spracovan\u00e9<\/strong> a ch\u00fdba im <strong>vl\u00e1knina<\/strong>, <strong>vitam\u00edny <\/strong>a \u010fal\u0161ie <strong>bioakt\u00edvne l\u00e1tky <\/strong>(medzi ne patr\u00ed napr. pe\u010divo z bielej m\u00faky, jemn\u00e9 pe\u010divo ako croissanty apod.).<\/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=\"1_Ovsene_vlocky\"><\/span>1. Ovsen\u00e9 vlo\u010dky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovos patr\u00ed medzi tie <strong>najv\u00fd\u017eivnej\u0161ie obilniny<\/strong>. <a href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovsen\u00e9 vlo\u010dky<\/a> s\u00fa tak skvelou potravinou, ktor\u00e1 n\u00e1s <strong>kvalitne zas\u00fdti<\/strong>, a to nielen v\u010faka vysok\u00e9mu obsahu <strong>komplexn\u00fdch sacharidov <\/strong>(cca 60 g \/ 100 g), ale aj vysok\u00e9mu mno\u017estvu <a href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a>. Dokonca ich m\u00f4\u017eu do jed\u00e1lni\u010dka zaradi\u0165 aj \u013eudia na <strong>bezlepkovej di\u00e9te<\/strong>. Ovsen\u00e9 vlo\u010dky toti\u017e obsahuj\u00fa <strong>in\u00fd typ lepku<\/strong> ako ostatn\u00e9 obilniny, ktor\u00fd v\u00e4\u010d\u0161ine \u013eud\u00ed s intoleranciou lepku nevad\u00ed. V pr\u00edpade <strong>pr\u00edsnej bezlepkovej di\u00e9ty<\/strong> pri celiakii \u010di alergii na lepok je v\u0161ak vhodn\u00e9 kupova\u0165 v\u00fdrobky vyslovene ozna\u010den\u00e9 ako <strong>\u201e<\/strong><a href=\"https:\/\/gymbeam.sk\/bezlepkove-ovsene-vlocky-jemne-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bezlepkov\u00e9 ovsen\u00e9 vlo\u010dky<\/strong><\/a><strong>\u201c.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [22]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-749x1124.png\" alt=\"Ovsen\u00e9 vlo\u010dky a sacharidy\" class=\"wp-image-425169\" title=\"Ovsen\u00e9 vlo\u010dky a sacharidy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-749x1124.png 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-267x400.png 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-1024x1536.png 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-1366x2048.png 1366w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>V 100 g ovsen\u00fdch vlo\u010diek sa skr\u00fdva okolo <strong>11 g vl\u00e1kniny<\/strong>, \u010do je asi <strong>tretina denn\u00e9ho odpor\u00fa\u010dan\u00e9ho pr\u00edjmu<\/strong> pre dospel\u00e9ho \u010dloveka. Tak\u00e1 ovsen\u00e1 ka\u0161a z 50 g vlo\u010diek n\u00e1m dod\u00e1 zhruba 5,5 g vl\u00e1kniny, \u010do je zhruba <strong>p\u00e4tina denn\u00e9ho odpor\u00fa\u010dan\u00e9ho pr\u00edjmu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edmav\u00fd je aj jeden z druhov vl\u00e1kniny v ovsen\u00fdch vlo\u010dk\u00e1ch. Jedn\u00e1 sa o <a href=\"https:\/\/gymbeam.sk\/beta-glukany-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-gluk\u00e1ny<\/a>, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 napr\u00edklad so zni\u017eovan\u00edm<strong> hladiny cholesterolu<\/strong> \u010di<strong> cukru v krvi.<\/strong> Navy\u0161e sa jedn\u00e1 o <strong>rozpustn\u00fa vl\u00e1kninu<\/strong> p\u00f4sobiacu <strong>probioticky<\/strong>. To znamen\u00e1, \u017ee s\u00fa potravou pre <strong>prospe\u0161n\u00e9 \u010drevn\u00e9 bakt\u00e9rie <\/strong>a m\u00f4\u017eu tak pom\u00f4c\u0165 zlep\u0161i\u0165 n\u00e1\u0161 mikrobi\u00f3m. <span style=\"color:#ff6600\" class=\"tadv-color\">[11,19]<\/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\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuj\u00fa ovsen\u00e9 vlo\u010dky?<strong><\/strong><\/h3>\n\n\n\n<p>Aby toho nebolo m\u00e1lo, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a> sa m\u00f4\u017eu pochv\u00e1li\u0165 aj vysok\u00fdm mno\u017estvom <strong>bielkov\u00edn<\/strong>. M\u00f4\u017eu ma\u0165 a\u017e <strong>14 g bielkov\u00edn \/ 100 g. <\/strong>V ostatn\u00fdch obilnin\u00e1ch n\u00e1jdeme iba okolo 10 g \/ 100 g. Nezaost\u00e1vaj\u00fa ani v podiele <strong>tuku<\/strong>, preto\u017ee s\u00fa bohat\u00e9 na <strong>nenas\u00fdten\u00e9 mastn\u00e9 kyseliny <\/strong>(obsahuj\u00fa ich priemerne 2,2 g \/ 100 g)<strong>. <\/strong>Z nich ide konkr\u00e9tne o<strong> kyselinu olejov\u00fa <\/strong>alebo <strong>kyselinu linolov\u00fa<\/strong> (omega-6). Tieto mastn\u00e9 kyseliny prospievaj\u00fa n\u00e1\u0161mu srdcu a cievam. <span class=\"tadv-color\" style=\"color:#ff6600\">[8,15,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem bielkov\u00edn, zdrav\u00e9ho tuku a vl\u00e1kniny n\u00e1m&nbsp; tie\u017e dodaj\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kyselina-listova-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kyselinu listov\u00fa<\/a> (vitam\u00edn B9), ktor\u00e1 je nutn\u00e1 pre spr\u00e1vny v\u00fdvoj organizmu. S\u00fa tie\u017e bohat\u00e9 na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edny skupiny B<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" aria-label=\"vitam\u00edn E (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn E<\/a>, ktor\u00fd v tele p\u00f4sob\u00ed ako <strong>antioxidant<\/strong>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuj\u00fa ovsen\u00e9 vlo\u010dky?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">357 kcal \/ 1499 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">55,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,9 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\">10,6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[11,17]<\/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\">Ako zaradi\u0165 ovsen\u00e9 vlo\u010dky do jed\u00e1lni\u010dka?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pripravte si na ra\u0148ajky \u010di in\u00e9 denn\u00e9 jedlo chutn\u00fa ovsen\u00fa ka\u0161u, napr\u00edklad s pr\u00edchu\u0165ou <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ovsena-kasa-s-kakaom-a-kavou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakaa a k\u00e1vy.<\/a>&nbsp;<\/li>\n\n\n\n<li>Ke\u010f v\u00e1s nebav\u00ed jes\u0165 st\u00e1le varen\u00fa ka\u0161u, m\u00f4\u017eete si ju pre zmenu aj <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-proteinova-pecena-ovsena-kasa-s-vanilkovou-prichutou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">upiec\u0165.<\/a>&nbsp;<\/li>\n\n\n\n<li>Ka\u0161u m\u00f4\u017eete jes\u0165 aj na slano, napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-slana-ovsena-kasa-so-stratenym-vajcom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">so straten\u00fdm vajcom.<\/a><\/li>\n\n\n\n<li>Ovsen\u00e9 vlo\u010dky m\u00f4\u017eu by\u0165 aj s\u00fa\u010das\u0165ou kol\u00e1\u010da. Vysk\u00fa\u0161ajte napr\u00edklad tieto <a href=\"https:\/\/gymbeam.sk\/blog\/vianocny-fitness-recept-chrumkave-orechove-kosicky-s-cokoladou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ko\u0161\u00ed\u010dky s \u010dokol\u00e1dou.<\/a>&nbsp;<\/li>\n\n\n\n<li>Ovsen\u00e9 vlo\u010dky sa hodia aj na zahustenie polievok alebo om\u00e1\u010dok. M\u00f4\u017eete ich tie\u017e prida\u0165 do cesta, ke\u010f budete piec\u0165 nie\u010do sladk\u00e9 alebo slan\u00e9.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1m n\u00e1hodou tieto inform\u00e1cie o ovsen\u00fdch vlo\u010dk\u00e1ch nesta\u010dili, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok venovan\u00fd iba im: <a href=\"https:\/\/gymbeam.sk\/blog\/ovsene-vlocky-ake-ziviny-obsahuju-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ovsen\u00e9 vlo\u010dky: Ak\u00e9 \u017eiviny obsahuj\u00fa a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka.<\/strong><\/a><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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"Ovsen\u00e9 vlo\u010dky v jed\u00e1lni\u010dku\" class=\"wp-image-425187\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ovsen\u00e9 vlo\u010dky v jed\u00e1lni\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Quinoa\"><\/span>2. Quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>E\u0161te st\u00e1le sa n\u00e1jde ve\u013ea \u013eud\u00ed, ktor\u00ed <a href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinou<\/a> nikdy neochutnali. A to je ve\u013ek\u00e1 \u0161koda. T\u00e1to rastlina p\u00f4vodom z juhoamerick\u00fdch \u00c1nd je toti\u017e tak\u00e1 mal\u00e1<strong> v\u00fd\u017eivov\u00e1 bomba<\/strong>, ktor\u00e1 je navy\u0161e aj <strong>prirodzene bezlepkov\u00e1.<\/strong> M\u00f4\u017eu ju tak do jed\u00e1lni\u010dka zaradi\u0165 aj \u013eudia s celiakiou \u010di alergiou na lepok. Rad\u00ed sa toti\u017e medzi <strong>pseudoobilniny<\/strong>, ktor\u00e9 na rozdiel od niektor\u00fdch obiln\u00edn lepok neobsahuj\u00fa.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jed\u00e1lni\u010dek si m\u00f4\u017eete spestri\u0165 hne\u010f <strong>nieko\u013ek\u00fdmi druhmi<\/strong> quinoi, a to <a href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bielou<\/a>, <a href=\"https:\/\/gymbeam.sk\/quinoa-cierna-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010diernou<\/a> \u010di <strong>\u010dervenou<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hlavnou zlo\u017ekou quinoi s\u00fa <strong>polysacharidy<\/strong>, ktor\u00e9 tvoria cca 60 % jej obsahu. Mno\u017estvom vl\u00e1kniny sa podob\u00e1 obilnin\u00e1m. Obsahuje tak priemerne <strong>7 g vl\u00e1kniny \/ 100 g<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje quinoa?<strong><\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">Quinoa <\/a>je v\u00fdnimo\u010dn\u00e1 v\u010faka obsahu vysoko kvalitn\u00fdch <strong>bielkov\u00edn<\/strong>. A to preto, \u017ee na rozdiel od v\u00e4\u010d\u0161iny rastlinn\u00fdch zdrojov m\u00e1 <strong>optim\u00e1lnej\u0161\u00ed pomer esenci\u00e1lnych <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/aminokyseliny-delenie-funkcie-v-tele-vplyv-na-sportovy-vykon-a-najlepsie-zdroje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>aminokysel\u00edn<\/strong><\/a><strong> <\/strong>(t\u00fdch, ktor\u00e9 mus\u00edme prij\u00edma\u0165 potravou). Rastlinn\u00e9 potraviny toti\u017e obsahuj\u00fa niektor\u00e9 esenci\u00e1lne aminokyseliny v nedostato\u010dn\u00fdch mno\u017estv\u00e1ch, a tak s\u00fa v\u0161eobecne pova\u017eovan\u00e9 za <strong>neplnohodnotn\u00e9 zdroje bielkov\u00edn<\/strong>. Zlo\u017eenie bielkov\u00edn v quinoi je v\u0161ak <strong>priaznivej\u0161ie <\/strong>v porovnan\u00ed s in\u00fdmi rastlinn\u00fdmi zdrojmi. Obsahuje napr\u00edklad viac <strong>metion\u00ednu<\/strong>, ktor\u00e9ho maj\u00fa obilniny v\u0161eobecne m\u00e1lo.<span class=\"tadv-color\" style=\"color:#ff6600\"> [18] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z vitam\u00ednov stoj\u00ed za zmienku napr\u00edklad obsah<strong> kyseliny listovej<\/strong> a <strong>vitam\u00ednu E.<\/strong> Quinoa je tie\u017e bohat\u00e1 na <a href=\"https:\/\/gymbeam.sk\/vitamin-b3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">niac\u00edn<\/a> (vitam\u00edn B3), ktor\u00fd potrebujeme pre spr\u00e1vnu funkciu nervov\u00e9ho syst\u00e9mu \u010di zdravie ko\u017ee. Z <a href=\"https:\/\/gymbeam.sk\/beta-carotene-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta &#8211; karot\u00e9nu<\/a>, ktor\u00fd v nej n\u00e1jdeme tie\u017e, sa v tele tvor\u00ed <strong>vitam\u00edn A<\/strong>, ktor\u00fd je potrebn\u00fd pre zdravie <strong>o\u010d\u00ed <\/strong>a <strong>imunitn\u00e9ho syst\u00e9mu<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[18,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje quinoa?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal \/ 1480 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 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\">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<h3 class=\"wp-block-heading\">Ako zaradi\u0165 quinou do jed\u00e1lni\u010dka?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Predt\u00fdm, ne\u017e quinou uvar\u00edte, pripravte si sitko s \u010do najmen\u0161\u00edmi otvormi a prepl\u00e1chnite ju pod te\u010d\u00facou vodou. Potom sa m\u00f4\u017eete pusti\u0165 do pr\u00edpravy.&nbsp;<\/li>\n\n\n\n<li>Pripravte si z nej ka\u0161u, napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-quinoova-kasa-s-jablkami-makom-a-skoricou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00fato s makom a jablkami.<\/a><\/li>\n\n\n\n<li>Quinoa sa hod\u00ed aj ako <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cicerova-kari-polievka-s-kokosovym-mliekom-a-quinoou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pr\u00eddavok do polievky.<\/a>&nbsp;&nbsp;<\/li>\n\n\n\n<li>Nahra\u010fte \u0148ou klasick\u00e9 pr\u00edlohy ako je ry\u017ea \u010di zemiaky a pripravte si ju napr\u00edklad s <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kuracie-maso-na-azijsky-sposob-s-quinoou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kurac\u00edm m\u00e4som na \u00e1zijsk\u00fd sp\u00f4sob.<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac v\u00e1m o quinoi prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Quinoa &#8211; bezlepkov\u00e1 obilnina a superpotravina bohat\u00e1 na bielkoviny, vl\u00e1kninu a vitam\u00edny.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"Quinoa a sacharidy\" class=\"wp-image-425205\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Quinoa a sacharidy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Pohanka\"><\/span>3. Poh\u00e1nka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/pohanka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Poh\u00e1nka<\/a> je typick\u00e1 svojou mierne<strong> orie\u0161kovou chu\u0165ou<\/strong>. Ak v\u00e1s n\u00e1hodou na prv\u00fd pokus neoslovila, dajte jej e\u0161te \u0161ancu. Je dos\u0165 mo\u017en\u00e9, \u017ee si jej \u0161pecifick\u00fa chu\u0165 ob\u013e\u00fabite. Ke\u010f sa tak stane, budete ma\u0165 v\u017edy po ruke<strong> v\u0161estrann\u00fa potravinu<\/strong>, ktor\u00fa pou\u017eijete nielen ako pr\u00edlohu k m\u00e4su, ale aj ako surovinu do <strong>sladk\u00fdch pokrmov<\/strong>. Poh\u00e1nku m\u00f4\u017eete k\u00fapi\u0165 aj vo forme <strong>vlo\u010diek <\/strong>\u010di <a href=\"https:\/\/gymbeam.sk\/instantna-pohankova-kasa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">instantnej ka\u0161e<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako ako quinoa, aj poh\u00e1nka patr\u00ed medzi <strong>pseudoobilniny<\/strong>, preto ju ocen\u00ed ka\u017ed\u00fd \u010dlovek na <strong>bezlepkovej di\u00e9te<\/strong>. V\u010faka obsahu <strong>rezistentn\u00e9ho \u0161krobu<\/strong>, \u010do je jeden z typov <strong>rozpustnej&nbsp; vl\u00e1kniny<\/strong>, m\u00f4\u017ee tie\u017e prispie\u0165 k lep\u0161iemu zlo\u017eeniu \u010drevnej mikrobioty \u010di pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 vstreb\u00e1vanie cholesterolu do krvi. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje poh\u00e1nka?<strong><\/strong><\/h3>\n\n\n\n<p>Ur\u010dite ste u\u017e po\u010duli o obsahu <strong>rut\u00ednu <\/strong>(vitam\u00ednu P)v poh\u00e1nke. Je to jedna z jej hlavn\u00fdch bioakt\u00edvnych l\u00e1tok, ktor\u00e1 m\u00e1 <strong>antioxida\u010dn\u00e9 \u00fa\u010dinky<\/strong>. Pom\u00e1ha tak ni\u010di\u0165 vo\u013en\u00e9 radik\u00e1ly, ktor\u00e9 m\u00f4\u017eu v tele prispieva\u0165 k vzniku r\u00f4znych ochoren\u00ed, ako s\u00fa <strong>n\u00e1dorov\u00e9<\/strong>, <strong>neurologick\u00e9 <\/strong>\u010di napr\u00edklad <strong>srdcovo &#8211; cievne probl\u00e9my.<\/strong> Rut\u00edn m\u00e1 z\u00e1rove\u0148 preuk\u00e1zan\u00e9 \u00fa\u010dinky na <strong>zdravie cievnych stien.<\/strong> Aj preto sa odpor\u00fa\u010da napr\u00edklad \u013eu\u010fom, ktor\u00fdch tr\u00e1pia <strong>k\u0155\u010dov\u00e9 \u017eily<\/strong>. V 100 g poh\u00e1nky sa nach\u00e1dza zhruba 5 mg rut\u00ednu. V \u0161t\u00fadi\u00e1ch s\u00fa pozorovan\u00e9 \u00fa\u010dinky vy\u0161\u0161\u00edch d\u00e1vok, a to a\u017e okolo 500 mg. Tak\u00e9to mno\u017estvo m\u00f4\u017eete prija\u0165 napr\u00edklad vo forme <a href=\"https:\/\/gymbeam.sk\/rutin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnku v\u00fd\u017eivy<\/a>.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[5,12,19]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn obsahuje pribli\u017ene poh\u00e1nka?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">353 kcal\/ 1478 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">62 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 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><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\">Ako zaradi\u0165 poh\u00e1nku do jed\u00e1lni\u010dka?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poh\u00e1nku pred pr\u00edpravou prepl\u00e1chnite te\u010d\u00facou vodou. N\u00e1sledne si m\u00f4\u017eete vybra\u0165, \u010di ju uvar\u00edte alebo zalejete hor\u00facou vodou a nech\u00e1te d\u00f4js\u0165 pod pokrievkou.<\/li>\n\n\n\n<li>M\u00f4\u017eete \u0148ou nahradi\u0165 in\u00e9 pr\u00edlohy a prida\u0165 si ju na obed k m\u00e4su. M\u00f4\u017eete ju vymeni\u0165 aj za ry\u017eu v rizote.<\/li>\n\n\n\n<li>Poh\u00e1nka m\u00f4\u017ee by\u0165 z\u00e1kladom sladk\u00fdch ka\u0161\u00ed, ale aj napr\u00edklad alternat\u00edvou k cestovin\u00e1m, ktor\u00e9 prid\u00e1vame do polievky.<\/li>\n\n\n\n<li>Tie\u017e si z nej m\u00f4\u017eete pripravi\u0165 napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lahodne-pohankove-palacinky-vhodne-aj-pre-veganov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">palacinky.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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_Pseno\"><\/span>4. P\u0161eno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>P\u0161eno<\/strong> je surovina, ktor\u00e1 vznik\u00e1 l\u00fapan\u00edm <strong>prosa. <\/strong>V na\u0161ich kuchyniach nie je ve\u013emi roz\u0161\u00edren\u00e9, \u010do je celkom \u0161koda, preto\u017ee je chu\u0165ovo <strong>neutr\u00e1lne <\/strong>a m\u00f4\u017eeme ho skry\u0165 do mnoh\u00fdch receptov. Tak\u00e9to spestrenie jed\u00e1lni\u010dka by sa pravdepodobne hodilo ka\u017ed\u00e9mu z n\u00e1s, preto\u017ee t\u00e1to obilnina m\u00e1 mnoho <strong>zdravotn\u00fdch benefitov<\/strong>. Hovor\u00ed sa napr\u00edklad o jeho <strong>antioxida\u010dn\u00fdch \u00fa\u010dinkoch <\/strong>\u010di vplyve na <strong>hladinu cukru v krvi<\/strong>. Tieto pozit\u00edvne \u00fa\u010dinky m\u00f4\u017eu oceni\u0165 aj \u013eudia s celiakiou \u010di alergiou na lepok, preto\u017ee p\u0161eno je <strong>prirodzene bezlepkov\u00e9<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Existuje nieko\u013eko druhov p\u0161ena a ka\u017ed\u00fd z nich sa mierne l\u00ed\u0161i v obsahu \u017eiv\u00edn. Podiel <strong>polysacharidov <\/strong>sa v\u0161ak v\u0161eobecne pohybuje v rozmedz\u00ed <strong>63 &#8211; 70 g \/ 100 g<\/strong>. Mno\u017estvo vl\u00e1kniny je tie\u017e celkom vysok\u00e9, a to zhruba <strong>9 g \/ 100 g<\/strong>. V\u010faka obsahu<strong> rozpustnej vl\u00e1kniny <\/strong>m\u00f4\u017ee pom\u00f4c\u0165 navodi\u0165 v\u00e4\u010d\u0161\u00ed <strong>pocit s\u00fdtosti <\/strong>a pom\u00f4c\u0165 tak napr\u00edklad <strong>pri chudnut\u00ed<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje p\u0161eno?<strong><\/strong><\/h3>\n\n\n\n<p>P\u0161eno obsahuje v priemere <strong>12 g bielkov\u00edn \/ 100 g,<\/strong> \u010do je o nie\u010do vy\u0161\u0161ie v porovnan\u00ed s v\u00e4\u010d\u0161inou obiln\u00edn (obsah bielkov\u00edn sa u nich be\u017ene pohybuje okolo 10 g \/ 100 g). M\u00e1 tie\u017e vysok\u00fd obsah <strong>fosforu<\/strong>, <a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pnika<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/zinok-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinku<\/a>. V\u0161etky spomenut\u00e9 miner\u00e1lne l\u00e1tky potrebujeme pre <strong>zdrav\u00e9 kosti<\/strong>. V tejto obilnine \u010falej n\u00e1jdeme aj r\u00f4zne bioakt\u00edvne l\u00e1tky, ako napr\u00edklad <strong>fenolov\u00e9 l\u00e1tky<\/strong> alebo <strong>kyselinu ferulov\u00fa<\/strong>, ktor\u00e9 maj\u00fa <strong>antioxida\u010dn\u00e9 \u00fa\u010dinky<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje p\u0161eno?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal \/ 1529 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 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\">9 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\">Ako zaradi\u0165 p\u0161eno do jed\u00e1lni\u010dka?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00f4\u017eete ho pou\u017ei\u0165 podobne ako v\u0161etky doteraz spom\u00ednan\u00e9 potraviny. Jeho v\u00fdhodou je, \u017ee sa hod\u00ed do <strong>sladk\u00fdch <\/strong>aj <strong>slan\u00fdch pokrmov<\/strong>.<\/li>\n\n\n\n<li>Uvarte si z neho <strong>ka\u0161u<\/strong>, a to na sladko \u010di na slano.<\/li>\n\n\n\n<li>D\u00e1 sa pou\u017ei\u0165 podobne ako <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea <\/a>v rizote \u010di ry\u017eovom n\u00e1kype. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1124x750.jpg\" alt=\"J\u00e1hly a sacharidy\" class=\"wp-image-425223\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"J\u00e1hly a sacharidy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zemiaky\"><\/span>5. Zemiaky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje sn\u00e1\u010f viac podce\u0148ovan\u00e1 sacharidov\u00e1 potravina, ako s\u00fa zemiaky? Mnoh\u00ed z n\u00e1s si toti\u017e e\u0161te st\u00e1le myslia, \u017ee by sme ich mali z jed\u00e1lni\u010dku vyradi\u0165. Z nejak\u00e9ho d\u00f4vodu medzi nami koluje predstava, \u017ee zemiaky s\u00fa sacharidov\u00e1 bomba s ve\u013ek\u00fdm mno\u017estvom energie. Vedeli ste v\u0161ak, \u017ee je to presne <strong>naopak?&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zemiaky toti\u017e patria medzi zeleninu a v priemere maj\u00fa iba <strong>16 g sacharidov \/ 100 g<\/strong>. Napr\u00edklad v porovnan\u00ed s ry\u017eou je to iba <strong>p\u00e4tina <\/strong>jej obsahu sacharidov. V praxi to znamen\u00e1, \u017ee <strong>100 g bielej ry\u017ee <\/strong>(v surovom stave) m\u00e1 rovnak\u00e9 mno\u017estvo sacharidov ako <strong>490 g zemiakov<\/strong> (v surovom stave). Tak\u00fd n\u00edzky obsah sacharidov z nich rob\u00ed skvel\u00e9ho pomocn\u00edka pri <strong>chudnut\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na rozdiel od ostatn\u00fdch sacharidov\u00fdch potrav\u00edn v\u0161ak maj\u00fa o nie\u010do <strong>vy\u0161\u0161\u00ed glykemick\u00fd index (GI)<\/strong>. To znamen\u00e1, \u017ee r\u00fdchlej\u0161ie zvy\u0161uj\u00fa <strong>hladinu cukru v krvi <\/strong>(glyk\u00e9miu) po jedle. Nemus\u00edte si z toho v\u0161ak robi\u0165 \u0165a\u017ek\u00fa hlavu, preto\u017ee n\u00edzky obsah sacharidov v zemiakoch (tzv. n\u00edzka <strong>glykemick\u00fa n\u00e1lo\u017e<\/strong>) tento efekt zmierni. GI zemiakov navy\u0161e zn\u00ed\u017eime pridan\u00edm in\u00fdch \u017eiv\u00edn, a to bielkov\u00edn, tuku \u010di vl\u00e1kniny, napr\u00edklad vo forme zeleniny. Ovplyvn\u00edme ho aj <strong>sp\u00f4sobom pr\u00edpravy <\/strong>(napr. vypr\u00e1\u017ean\u00e9 hranolky maj\u00fa vy\u0161\u0161\u00ed GI ako varen\u00e9 zemiaky). V kone\u010dnom d\u00f4sledku si tak zemiaky ako <strong>s\u00fa\u010das\u0165 plnohodnotn\u00e9ho jedla<\/strong> m\u00f4\u017eu dopria\u0165 aj \u013eudia s cukrovkou \u010di poruchou gluk\u00f3zovej tolerancie, ktor\u00ed by mali cielene udr\u017eiava\u0165 svoju hladinu cukru v krvi pod kontrolou. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuj\u00fa zemiaky?<strong><\/strong><\/h3>\n\n\n\n<p>Zemiaky s\u00fa dobr\u00fdm zdrojom <strong>drasl\u00edka <\/strong>a <strong>vitam\u00ednu C<\/strong>. Vitam\u00edn C potrebujeme nielen kv\u00f4li spr\u00e1vnej funkcii <strong>imunitn\u00e9ho syst\u00e9mu<\/strong>, ale aj pre zdrav\u00e9 <strong>kosti<\/strong>, <strong>chrupavky <\/strong>\u010di <strong>ko\u017eu<\/strong>. Drasl\u00edk je potom d\u00f4le\u017eit\u00fd aj pre spr\u00e1vny prenos <strong>nervov\u00fdch sign\u00e1lov <\/strong>alebo udr\u017eanie <strong>norm\u00e1lnej hladiny krvn\u00e9ho tlaku<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuj\u00fa zemiaky?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 kcal \/ 319 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,01 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\">2 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\">Ako zaradi\u0165 zemiaky do jed\u00e1lni\u010dka?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nemus\u00edte by\u0165 odk\u00e1zan\u00ed iba na oby\u010dajn\u00e9 varen\u00e9 zemiaky s m\u00e4som \u010di zemiakov\u00fa ka\u0161u s rybou. Zemiaky si nie\u010d\u00edm ochu\u0165te, napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pecene-citronovo-medove-kura-so-zemiakmi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zauj\u00edmavou marin\u00e1dou<\/a> a dajte tak pokrmu nov\u00fd rozmer.<\/li>\n\n\n\n<li>Zemiaky m\u00f4\u017eete zapiec\u0165, zahusti\u0165 nimi polievku alebo ich rozma\u010dka\u0165 do r\u00f4znych placiek \u010di slan\u00fdch kol\u00e1\u010dov.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-1124x749.jpg\" alt=\"Zemiaky a sacharidy\" class=\"wp-image-425238\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Zemiaky a sacharidy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Bataty\"><\/span>6. Bataty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koho u\u017e nebav\u00ed jes\u0165 st\u00e1le dookola klasick\u00e9 zemiaky, m\u00f4\u017ee si jed\u00e1lni\u010dek spestri\u0165 farebn\u00fdmi <strong>bat\u00e1tmi<\/strong>. A to nielen t\u00fdmi najzn\u00e1mej\u0161\u00edmi oran\u017eov\u00fdmi. Existuj\u00fa toti\u017e aj <strong>\u017elt\u00e9<\/strong>, <strong>fialov\u00e9 <\/strong>\u010di <strong>ru\u017eov\u00e9 odrody<\/strong>. Bataty patria rovnako ako klasick\u00e9 zemiaky medzi <strong>zeleninu<\/strong>, a tak je ich energetick\u00e1 hodnota podobne n\u00edzka. Maj\u00fa okolo <strong>80 kcal \/ 100 g<\/strong>. Obsah kvalitn\u00fdch polysacharidov je cca <strong>17 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<h3 class=\"wp-block-heading\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuj\u00fa bataty?<strong><\/strong><\/h3>\n\n\n\n<p>Zelenina nie je typick\u00e1 vysok\u00fdm mno\u017estvom bielkov\u00edn a podobne je tomu aj u batatov. Tie s\u00fa v\u0161ak \u0161pecifick\u00e9 <strong>typom bielkov\u00edn<\/strong>. Tzv. <strong>sporam\u00edny <\/strong>s\u00fa bielkoviny, ktor\u00e9 pom\u00e1haj\u00fa bat\u00e1tom \u201czahoji\u0165 sa\u201d po mechanickom po\u0161koden\u00ed a na n\u00e1s pak p\u00f4sobia <strong>antioxida\u010dne<\/strong>. Z\u00e1rove\u0148 podobne ako in\u00e1 farebn\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>, aj bat\u00e1ty s\u00fa bohat\u00e9 na betakarot\u00e9n. Ten m\u00e1 nielen skvel\u00e9 antioxida\u010dn\u00e9 \u00fa\u010dinky, ale v tele sa z neho tvor\u00ed aj vitam\u00edn A, ktor\u00fd je d\u00f4le\u017eit\u00fd pre podporu imunitn\u00e9ho syst\u00e9mu. Z bat\u00e1tov \u010falej z\u00edskame aj <strong>vitam\u00edn C<\/strong>, <strong>drasl\u00edk <\/strong>\u010di <strong>\u017eelezo<\/strong>. <span class=\"tadv-color\" style=\"color:#ff6600\">[10,14,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuj\u00fa bataty?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">81 kcal \/ 340 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 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\">3 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/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\">Ako zaradi\u0165 bataty do jed\u00e1lni\u010dka?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nakr\u00e1jajte ich na k\u00fasky, napr\u00edklad aj s \u010fal\u0161\u00edmi druhmi zeleniny, a pripravte si z nich <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pecene-zeleninove-hranolky-s-tvarohovym-dipom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u010den\u00e9 hranolky.<\/a><\/li>\n\n\n\n<li>Pou\u017eite ich podobne ako klasick\u00e9 zemiaky &#8211; ako pr\u00edlohu, do polievky, apod.<\/li>\n\n\n\n<li>Pripravte si ich na sladko, napr\u00edklad vo forme chutn\u00e9ho <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cokoladovo-pomarancovy-krem-z-batatov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokol\u00e1dov\u00e9ho kr\u00e9mu.<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-1124x749.jpg\" alt=\"Bat\u00e1ty a sacharidy\" class=\"wp-image-425254\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Bat\u00e1ty a sacharidy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ryza\"><\/span>7. Ry\u017ea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj vy si hne\u010f predstav\u00edte bielu gu\u013eatozrnn\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ryza\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ry\u017eu<\/a>, ktor\u00fa si be\u017ene d\u00e1vate na obed ako pr\u00edlohu ku <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuraciemu m\u00e4su<\/a>? Je to klasika, ale nemus\u00edme zosta\u0165 iba pri nej. M\u00f4\u017eeme si toti\u017e dopria\u0165 <strong>nespo\u010detn\u00e9 mno\u017estvo druhov<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Okrem l\u00fapanej bielej ry\u017ee s\u00fa to napr\u00edklad aj tieto druhy:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ry\u017eu <strong>natural <\/strong>n\u00e1jdeme v obchodoch aj pod n\u00e1zvom <strong>hned\u00e1 ry\u017ea<\/strong>. Na rozdiel od tej l\u00fapanej bielej m\u00e1 v\u0161ak ponechan\u00e9 vrchn\u00e9 obaly zrna a zachov\u00e1va si tak mno\u017estvo v\u00fd\u017eivn\u00fdch l\u00e1tok.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Ry\u017ea <strong>parboiled<\/strong> sa spracov\u00e1va \u0161peci\u00e1lnou met\u00f3dou, kedy \u017eiviny z obalu zrna prech\u00e1dzaj\u00fa do jeho vn\u00fatra. Po odstr\u00e1nen\u00ed obalov si tak zachov\u00e1va viac \u017eiv\u00edn ako klasick\u00e1 biela ry\u017ea.&nbsp;<\/li>\n\n\n\n<li>Ry\u017eu <strong>arborio <\/strong>pozn\u00e1te pravdepodobne hlavne z talianskej kuchyne, kde sa pou\u017e\u00edva do rizota. Hod\u00ed sa tie\u017e napr\u00edklad do mlie\u010dnej ry\u017ee.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cerven\u00e1 <\/strong>ry\u017ea m\u00e1 mierne orechov\u00fa chu\u0165 a je p\u00f4vodom z himal\u00e1jskych h\u00f4r.&nbsp;<\/li>\n\n\n\n<li><strong>Jasm\u00ednov\u00e1 <\/strong>ry\u017ea m\u00e1 lepkav\u00fa konzistenciu a \u010dasto sa pou\u017e\u00edva v \u00e1zijskej kuchyni, be\u017ene napr\u00edklad k jedl\u00e1m s om\u00e1\u010dkou.&nbsp;<\/li>\n\n\n\n<li><strong>Basmati <\/strong>ry\u017ea je typick\u00e1 svojou v\u00fdraznou chu\u0165ou a r\u00fdchlou pr\u00edpravou a pou\u017e\u00edva sa najm\u00e4 v indickej kuchyni.<\/li>\n\n\n\n<li><strong>Divok\u00e1 <\/strong>ry\u017ea (naz\u00fdvan\u00e1 aj <strong>indi\u00e1nska<\/strong>) poch\u00e1dza zo Severnej Ameriky a patr\u00ed medzi druhy s najvy\u0161\u0161\u00edm mno\u017estvom \u017eiv\u00edn.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etky druhy ry\u017ee s\u00fa najm\u00e4 zdrojom <strong>polysacharidov<\/strong>, obsahuj\u00fa ich zhruba <strong>70 &#8211; 80 g \/ 100 g<\/strong>. Podielom \u010fal\u0161\u00edch l\u00e1tok sa v\u0161ak navz\u00e1jom l\u00ed\u0161ia. Ve\u013ek\u00fd rozdiel je napr\u00edklad v mno\u017estve <strong>vl\u00e1kniny<\/strong>. Biela ry\u017ea jej m\u00e1<strong> menej ako 2 g \/ 100 g<\/strong>, preto\u017ee je zbaven\u00e1 obalov zrna, ktor\u00e9 vl\u00e1kninu obsahuj\u00fa. U celozrnn\u00fdch variantov, ktor\u00e9 neboli zbaven\u00e9 obalov (napr. <strong>ry\u017ea natural <\/strong>alebo <strong>divok\u00e1 ry\u017ea<\/strong>), je jej obsah <strong>vy\u0161\u0161\u00ed ako 3,5 g \/ 100 g<\/strong> a m\u00f4\u017ee dosahova\u0165 a\u017e <strong>6 g \/ 100 g<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-1124x749.jpg\" alt=\"Ry\u017ea a sacharidy\" class=\"wp-image-425275\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ry\u017ea a sacharidy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje ry\u017ea?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Biela ry\u017ea prirodzene obsahuje mal\u00e9 mno\u017estvo vitam\u00ednov, miner\u00e1lnych a in\u00fdch bioakt\u00edvnych l\u00e1tok. Ry\u017ea natural a \u010fal\u0161ie celozrnn\u00e9 varianty s\u00fa v\u0161ak dobr\u00fdm zdrojom <strong>kyseliny listovej<\/strong> \u010di in\u00fdch <strong>vitam\u00ednov skupiny B<\/strong>. Jedn\u00fdm z nich je aj <strong>tiam\u00edn <\/strong>(vitam\u00edn B1), ktor\u00fd potrebujeme pre spr\u00e1vnu funkciu srdca \u010di nervov\u00e9ho syst\u00e9mu. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje ry\u017ea?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Biela ry\u017ea<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ry\u017ea natural<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Basmati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Basmati natural&nbsp;<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Divok\u00e1 ry\u017ea<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Ry\u017ea parboiled<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal \/ 1495 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal \/ 1478 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 kcal \/ 1470 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">362 kcal \/ 1520 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">357 kcal \/ 1500 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">359 kcal \/ 1508 kJ&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">78 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/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><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 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\">Ako zaradi\u0165 ry\u017eu do jed\u00e1lni\u010dka?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najjednoduch\u0161ie je pou\u017ei\u0165 ju tak, ako to v\u0161etci pozn\u00e1me, a to ako klasick\u00fa pr\u00edlohu k m\u00e4su. Ke\u010f budete druhy ry\u017ee strieda\u0165, ani t\u00e1to jednoduch\u00e1 pr\u00edprava v\u00e1s nemus\u00ed presta\u0165 bavi\u0165.&nbsp;<\/li>\n\n\n\n<li>Ke\u010f si to v\u0161ak budete chcie\u0165 predsa len trochu spestri\u0165, m\u00f4\u017eete si ju pripravi\u0165 v r\u00e1mci jedla <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kuracia-zmes-s-kurkumou-a-kokosovym-mliekom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">in\u0161pirovan\u00e9ho indickou kuchy\u0148ou.<\/a><\/li>\n\n\n\n<li>Ry\u017ea sa d\u00e1 pripravi\u0165 aj a na sladko, a to napr\u00edklad ako <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-proteinova-mliecna-ryza-ktora-ma-len-145-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1ca mlie\u010dna ry\u017ea.<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg\" alt=\"Ry\u017ea v jed\u00e1lni\u010dku\" class=\"wp-image-425293\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ry\u017ea v jed\u00e1lni\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Celozrnne_pecivo\"><\/span>8. Celozrnn\u00e9 pe\u010divo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je to tak, aj pe\u010divo<strong> patr\u00ed do zdrav\u00e9ho jed\u00e1lni\u010dka.<\/strong> Je toti\u017e zdrojom <strong>komplexn\u00fdch sacharidov<\/strong> <strong>a vl\u00e1kniny, <\/strong>podobne ako <strong>in\u00e9 produkty z obiln\u00edn, <\/strong>a m\u00f4\u017ee ma\u0165 aj rovnak\u00fd pozit\u00edvny efekt na organizmus. Ocen\u00edme ho napr\u00edklad pri <strong>zahnan\u00ed hladu a navoden\u00ed pocitu s\u00fdtosti.<\/strong> Vaje\u010dn\u00e1 omeleta s ra\u017en\u00fdm chlebom n\u00e1s toti\u017e zas\u00fdti viac a na dlh\u0161iu dobu ako samotn\u00e1 omeleta bez chleba alebo iba s bielym rohl\u00edkom. Ke\u010f v\u0161ak chceme z\u00edska\u0165 v\u0161etky benefity, ktor\u00e9 pe\u010divo pon\u00faka, mus\u00edme vedie\u0165, <strong>ako si spr\u00e1vne vybra\u0165<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe\u010divo z<strong> bielej p\u0161eni\u010dnej m\u00faky<\/strong> n\u00e1m toti\u017e okrem <strong>polysacharidov <\/strong>a mal\u00e9ho mno\u017estva bielkov\u00edn a tuku neposkytuje \u017eiadne in\u00e9 d\u00f4le\u017eit\u00e9 l\u00e1tky, rovnako ako in\u00e9 zdroje rafinovan\u00fdch sacharidov. <strong>Celozrnn\u00e9 pe\u010divo <\/strong>v\u0161ak navy\u0161e obsahuje <strong>vl\u00e1kninu<\/strong>, <strong>miner\u00e1lne l\u00e1tky, vitam\u00edny<\/strong> a in\u00e9 bioakt\u00edvne l\u00e1tky. Tie l\u00e1tky sa toti\u017e nach\u00e1dzaj\u00fa najm\u00e4 v <strong>obaloch obilninov\u00fdch z\u0155n<\/strong>. Tie s\u00fa pri v\u00fdrobe bielej m\u00faky odstr\u00e1nen\u00e9, zatia\u013e \u010do <strong>v tej celozrnnej zost\u00e1vaj\u00fa.<\/strong> Pr\u00e1ve preto je v\u00fdhodn\u00e9 tie celozrnn\u00e9 uprednost\u0148ova\u0165.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-1124x749.jpg\" alt=\"Pe\u010divo a sacharidy\" class=\"wp-image-425308\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Pe\u010divo a sacharidy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ako si vybra\u0165 to spr\u00e1vne pe\u010divo?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>H\u013eadajte pe\u010divo s n\u00e1zvom <strong>\u201ecelozrnn\u00e9\u201f<\/strong>.<\/li>\n\n\n\n<li>Druhy nazvan\u00e9 ako <strong>\u201ecere\u00e1lne\u201f<\/strong>, <strong>\u201eviaczrnn\u00e9\u201f<\/strong>, <strong>\u201esedemzrnn\u00e9\u201f <\/strong>a pod. s\u00fa zlo\u017een\u00e9 hlavne z <strong>bielej m\u00faky<\/strong> a tmav\u00fa farbu m\u00e1 na svedom\u00ed farbenie, napr\u00edklad karamelom. Pr\u00edkladom tak\u00e9ho pe\u010diva je ob\u013e\u00faben\u00e1 cere\u00e1lna kaiserka.<\/li>\n\n\n\n<li>Ve\u013emi dobrou variantou je aj <strong>ra\u017en\u00e9 pe\u010divo<\/strong>. Ak nie ste zvyknut\u00ed na v\u00e4\u010d\u0161\u00ed podiel ra\u017ee, dobr\u00fdm kompromisom m\u00f4\u017ee by\u0165 aj to <strong>ra\u017eno &#8211; p\u0161eni\u010dn\u00e9<\/strong> (ke\u010f\u017ee ra\u017e je v n\u00e1zve na prvom mieste, jej podiel v pe\u010dive je v\u00e4\u010d\u0161\u00ed ako podiel p\u0161enice).<\/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\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje celozrnn\u00e9 pe\u010divo?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Podobne ako in\u00e9 celozrnn\u00e9 produkty, aj celozrnn\u00e9 pe\u010divo je bohat\u00e9 na <strong>vitam\u00edny skupiny B<\/strong>, <strong>hor\u010d\u00edk<\/strong>, <strong>zinok <\/strong>a \u010fal\u0161ie \u017eiviny.<span style=\"color:#ff6600\" class=\"tadv-color\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje pe\u010divo?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Chlieb z bielej p\u0161eni\u010dnej m\u00faky (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Celozrnn\u00fd p\u0161eni\u010dn\u00fd chlieb (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ra\u017en\u00fd chlieb (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\">253 kcal \/ 1063 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">242 kcal \/ 1014 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">241 kcal \/ 1012 kJ<\/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\">37 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 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\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Pe\u010divo v jed\u00e1lni\u010dku\" class=\"wp-image-425325\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Pe\u010divo v jed\u00e1lni\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Cestoviny_kuskus_bulgur\"><\/span>9. Cestoviny, kuskus, bulgur<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobne ako je to pri pe\u010dive \u010di ry\u017ei, aj v tomto pr\u00edpade m\u00f4\u017eeme zvoli\u0165 medzi klasick\u00fdm variantom z <strong>bielej p\u0161eni\u010dnej m\u00faky<\/strong> alebo <strong>celozrnnou alternat\u00edvou<\/strong>. V\u0161etky n\u00e1m poskytn\u00fa podobn\u00e9 mno\u017estvo sacharidov, a to zhruba <strong>65 &#8211; 75 g \/ 100 g<\/strong>, ale l\u00ed\u0161ia sa v obsahu <strong>vl\u00e1kniny <\/strong>a <strong>mikro\u017eiv\u00edn<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cestoviny<\/a> z bielej p\u0161eni\u010dnej m\u00faky maj\u00fa cca 3 g vl\u00e1kniny \/ 100 g, zatia\u013e \u010do tie celozrnn\u00e9 maj\u00fa a\u017e <strong>trojn\u00e1sobn\u00e9 mno\u017estvo<\/strong>, a to zhruba<strong> 9 g \/ 100 g<\/strong>.<\/li>\n\n\n\n<li>U cestov\u00edn m\u00f4\u017eeme siahnu\u0165 aj po v\u00fdrobkoch z <strong>pseudoobiln\u00edn <\/strong>alebo <a href=\"https:\/\/gymbeam.sk\/bio-sosovicove-cestoviny-vretena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukov\u00edn<\/strong><\/a>. Tie sa l\u00ed\u0161ia nielen v obsahu vl\u00e1kniny, ale aj vitam\u00ednov a \u010fal\u0161\u00edch bioakt\u00edvnych l\u00e1tok.&nbsp;<\/li>\n\n\n\n<li>Aj <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Kuskus\/\" class=\"ek-link\">kuskus<\/a> zo\u017eenieme v klasickom bielom a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">celozrnnom<\/a> variante. Ten celozrnn\u00fd je u\u017e zo spom\u00ednan\u00fdch d\u00f4vodov <strong>v\u00fd\u017eivnej\u0161\u00ed <\/strong>a v\u00fdhodou je, \u017ee je chu\u0165ovo ve\u013emi podobn\u00fd tomu klasick\u00e9mu.<\/li>\n\n\n\n<li>Bulgur je vyroben\u00fd <strong>mlet\u00edm cel\u00e9ho zrna p\u0161enice<\/strong>. Ke\u010f\u017ee nie je odstr\u00e1nen\u00e1 \u017eiadna \u010das\u0165 zrna, t\u00e1to potravina si zachov\u00e1va v\u0161etky svoje miner\u00e1lne l\u00e1tky a vitam\u00edny, ako aj vl\u00e1kninu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuj\u00fa tieto potraviny?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Klasick\u00e9 p\u0161eni\u010dn\u00e9 bezvaje\u010dn\u00e9 cestoviny (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Celozrnn\u00e9 p\u0161eni\u010dn\u00e9 cestoviny (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Bulgur (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Kuskus (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Celozrnn\u00fd kuskus (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal \/ 1504 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal \/ 1495 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">338 kcal \/ 1420 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">359 kcal \/ 1508 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal \/ 1399 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">63 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 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\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 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\">Ako zaradi\u0165 tieto potraviny do jed\u00e1lni\u010dka?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u0161etky m\u00f4\u017eete pou\u017ei\u0165 klasicky ako pr\u00edlohu v r\u00e1mci hlavn\u00e9ho jedla. Pripravte si napr\u00edklad tieto <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kuracie-maso-s-cestovinami-kremovou-omackou-a-so-spenatom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cestoviny s kurac\u00edm m\u00e4som a \u0161pen\u00e1tovou om\u00e1\u010dkou.<\/a><\/li>\n\n\n\n<li>Pripravte si ich napr\u00edklad v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zapecene-cestoviny-s-kuracim-masom-a-cuketou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zape\u010denej forme.<\/a><\/li>\n\n\n\n<li>Daj\u00fa sa pripravi\u0165 aj na sladko, napr\u00edklad ako tento <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ranajkovy-kuskusovy-nakyp-s-jablkami-a-tvarohom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kuskusov\u00fd n\u00e1kyp.<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f si chcete spestri\u0165 jed\u00e1lni\u010dek r\u00f4znymi druhmi cestov\u00edn, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-nahradit-bezne-psenicne-cestoviny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako nahradi\u0165 be\u017en\u00e9 p\u0161eni\u010dn\u00e9 cestoviny?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-1124x749.jpg\" alt=\"Kuskus v jed\u00e1lni\u010dku\" class=\"wp-image-425340\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Kuskus v jed\u00e1lni\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Strukoviny\"><\/span>10. Strukoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Strukoviny<\/a> s\u00fa v\u0161estrann\u00e1 potravina, ktor\u00e1 n\u00e1m dod\u00e1 <strong>komplexn\u00e9 sacharidy<\/strong>, <strong>bielkoviny<\/strong>, <strong>vl\u00e1kninu <\/strong>a \u0161irok\u00fa \u0161k\u00e1lu <strong>mikro\u017eiv\u00edn<\/strong>. Ide tak svojim sp\u00f4sobom o zabudnut\u00e9 superpotraviny. Jednotliv\u00e9 druhy sa navz\u00e1jom mierne l\u00ed\u0161ia v obsahu \u017eiv\u00edn, ale mno\u017estvo sacharidov sa v\u00e4\u010d\u0161inou pohybuje v rozmedz\u00ed <strong>30 &#8211; 50 g \/ 100 g<\/strong>. V \u010dom v\u0161etky strukoviny vynikaj\u00fa je obsah <strong>vl\u00e1kniny<\/strong>. T\u00e1 sa v nich nach\u00e1dza v mno\u017estve pribli\u017ene <strong>15 &#8211; 30 g \/ 100 g<\/strong>. Napr\u00edklad porcia \u010dervenej \u0161o\u0161ovice ve\u013ekosti 50 g v\u00e1m jednoducho dod\u00e1 15 g vl\u00e1kniny, \u010do je polovica dennej odpor\u00fa\u010danej d\u00e1vky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuj\u00fa strukoviny?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Napriek tomu, \u017ee strukoviny s\u00fa rastlinn\u00e9 potraviny, s\u00fa pova\u017eovan\u00e9 za dobr\u00fd <strong>zdroj bielkov\u00edn<\/strong>. S\u00edce<strong> nie s\u00fa<\/strong> <strong>plnohodnotn\u00e9 <\/strong>tak,ako \u017eivo\u010d\u00ed\u0161ne zdroje (neobsahuj\u00fa optim\u00e1lne mno\u017estvo niektor\u00fdch esenci\u00e1lnych aminokysel\u00edn), ale maj\u00fa k nim bl\u00edzko. Pokia\u013e ich ale v jedle dopln\u00edme o <strong>obilninu <\/strong>\u010di <strong>m\u00e4so<\/strong>, pr\u00edpadne in\u00fa <strong>\u017eivo\u010d\u00ed\u0161nu potravinu<\/strong>, nemus\u00edme sa ni\u010doho b\u00e1\u0165, lebo pr\u00edjem esenci\u00e1lnych aminokysel\u00edn bude vyv\u00e1\u017eenej\u0161\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\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuj\u00fa strukoviny?<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hned\u00e1 \u0161o\u0161ovica<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cervena-sosovica\/\" class=\"ek-link\">\u010cerven\u00e1 \u0161o\u0161ovica<\/a><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">C\u00edcer<\/a><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hrach<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u010cerven\u00e1 fazu\u013ea<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Mungo<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">319 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">314 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/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\">51 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 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><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/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\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 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\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">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<h3 class=\"wp-block-heading\">Ako zaradi\u0165 strukoviny do jed\u00e1lni\u010dka?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uvarte si z nich jednoduch\u00fa a chutn\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kremova-sosovicova-polievka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">polievku<\/a>.<\/li>\n\n\n\n<li>Spestrite si jed\u00e1lni\u010dek netypickou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-strukovinova-natierka-z-ciceru-a-fazule\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00e1tierkou<\/a> zo strukov\u00edn.&nbsp;&nbsp;<\/li>\n\n\n\n<li>M\u00f4\u017eete ich tie\u017e len tak nasypa\u0165 do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-caesar-salat-s-chrumkavym-cicerom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161al\u00e1tu<\/a> alebo si pripravi\u0165 bezm\u00e4sit\u00e9 jedlo, kde <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cicer-na-paprike-v-kremovej-omacke\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e4so nahrad\u00edte strukovinou.<\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-1124x749.jpg\" alt=\"C\u00edcer a sacharidy\" class=\"wp-image-425361\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"C\u00edcer a sacharidy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Musli\"><\/span>11. M\u00fcsli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod pojmom <a href=\"https:\/\/gymbeam.sk\/cerealie-a-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcsli<\/a> si m\u00f4\u017eeme predstavi\u0165 nespo\u010detn\u00e9 mno\u017estvo produktov. Do tejto skupiny potrav\u00edn sa zmest\u00ed v\u0161etko od <strong>zmesi r\u00f4znych druhov vlo\u010diek <\/strong>a\u017e po<strong> zapekan\u00e9 m\u00fcsli<\/strong>, ktor\u00e9 m\u00f4\u017ee niekedy zlo\u017een\u00edm pripom\u00edna\u0165 sladkosti. V\u0161etky produkty s\u00fa zdrojom<strong> komplexn\u00fdch sacharidov<\/strong>, ale mnoh\u00e9 z nich z\u00e1rove\u0148 obsahuj\u00fa aj ve\u013ek\u00e9 mno\u017estvo <strong>cukru a tuku<\/strong>. To z nich rob\u00ed potravinu, ktor\u00e1 by sa nemala v jed\u00e1lni\u010dku objavova\u0165 pravidelne.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si v\u0161ak dobre vyberieme, m\u00fcsli m\u00f4\u017ee by\u0165 <strong>be\u017enou a zdravou s\u00fa\u010das\u0165ou n\u00e1\u0161ho jed\u00e1lni\u010dka<\/strong>. Pri spr\u00e1vnom v\u00fdbere bude nielen skvel\u00fdm zdrojom komplexn\u00fdch sacharidov, ktor\u00e9 n\u00e1s kvalitne <strong>zas\u00fdtia<\/strong>, ale aj dobr\u00fdm zdrojom <strong>vl\u00e1kniny<\/strong>, <strong>vitam\u00ednov <\/strong>a \u010fal\u0161\u00edch \u017eiv\u00edn.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako si vybra\u0165 to spr\u00e1vne m\u00fcsli?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V prvom rade v\u017edy \u010d\u00edtajte <strong>etikety na obaloch potrav\u00edn<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Skontrolujte <strong>zlo\u017eenie <\/strong>konkr\u00e9tneho m\u00fcsli. \u010c\u00edm je krat\u0161ie, t\u00fdm je produkt pravdepodobne lep\u0161ia vo\u013eba.<\/li>\n\n\n\n<li>Na za\u010diatku zlo\u017eenia h\u013eadajte <strong>celozrnn\u00e9 obilniny<\/strong>. M\u00f4\u017eu to by\u0165 napr\u00edklad ovsen\u00e9 vlo\u010dky, poh\u00e1nkov\u00e1 m\u00faka, celozrnn\u00e1 p\u0161eni\u010dn\u00e1 m\u00faka apod. \u010c\u00edm vy\u0161\u0161\u00ed podiel t\u00fdchto zlo\u017eiek, t\u00fdm lep\u0161ie.&nbsp;<\/li>\n\n\n\n<li>Uprednost\u0148ujte tie, ktor\u00e9 nemaj\u00fa v zlo\u017een\u00ed <strong>pridan\u00fd cukor<\/strong>. Ak sa bez dosladen\u00fdch m\u00fcsli nezaob\u00eddete, vyberajte aspo\u0148 tie, ktor\u00e9 ho nemaj\u00fa nap\u00edsan\u00fd na predn\u00fdch miestach zoznamu.&nbsp;<\/li>\n\n\n\n<li>V\u0161\u00edmajte si aj <strong>tabu\u013eku nutri\u010dn\u00fdch hodn\u00f4t.<\/strong> Cie\u013eom by mal by\u0165 produkt s <strong>\u010do najmen\u0161\u00edm obsahom cukru a s mno\u017estvom vl\u00e1kniny aspo\u0148 5 g \/ 100 g.&nbsp;<\/strong><\/li>\n\n\n\n<li>V\u0161eobecne plat\u00ed, \u017ee by sme sa mali ide\u00e1lne vyh\u00fdba\u0165 <strong>zapekan\u00fdm m\u00fcsli<\/strong>. Po pre\u010d\u00edtan\u00ed zlo\u017eenia zist\u00edte, \u017ee s\u00fa vo v\u00e4\u010d\u0161ine pr\u00edpadov pln\u00e9 pridan\u00e9ho cukru a tuku.&nbsp;<\/li>\n\n\n\n<li>Najlep\u0161\u00edm variantom s\u00fa <strong>sypan\u00e9 m\u00fcsli<\/strong> tvoren\u00e9 z r\u00f4znych druhov vlo\u010diek, pr\u00edpadne s pridan\u00fdmi orechmi \u010di su\u0161en\u00fdm ovoc\u00edm.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuj\u00fa m\u00fcsli?<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Priemern\u00e9 sypan\u00e9 m\u00fcsli s orechami<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Priemern\u00e9 zapekan\u00e9 m\u00fcsli s orechami<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">424 kcal \/ 1781 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">448 kcal \/ 1882 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">z toho cukry<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 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><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ako zaradi\u0165 m\u00fcsli do jed\u00e1lni\u010dka?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nie je ni\u010d jednoduch\u0161ie ako ich nasypa\u0165 do jogurtu a spolu s ovoc\u00edm a <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orechmi<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orechov\u00fdm maslom<\/a> si ich dopria\u0165 ich na desiatu alebo ra\u0148ajky.<\/li>\n\n\n\n<li>Jogurt m\u00f4\u017eete nahradi\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvarohom<\/a>, skyrom alebo zakysan\u00fdm n\u00e1pojom a m\u00e1te hne\u010f nieko\u013eko \u010fal\u0161\u00edch variantov tohto jednoduch\u00e9ho jedla. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1124x749.jpg\" alt=\"M\u00fcsli v jed\u00e1lni\u010dku\" class=\"wp-image-425376\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"M\u00fcsli v jed\u00e1lni\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Ovocie\"><\/span>12. Ovocie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na rozdiel od predch\u00e1dzaj\u00facich potrav\u00edn je ovocie zdrojom najm\u00e4 <strong>jednoduch\u00fdch cukrov<\/strong>, zatia\u013e \u010do obsahuje len <strong>minim\u00e1lne mno\u017estvo polysacharidov<\/strong>. Napr\u00edklad 100 g <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/jablka\/\" class=\"ek-link\">jablka <\/a>obsahuje 12 g sacharidov, z \u010doho 11 g tvoria cukry. Ovocie n\u00e1s tak napr. v porovnan\u00ed s celozrnn\u00fdmi <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestovinami <\/a>alebo strukovinami nezas\u00fdti tak kvalitne. Z\u00e1rove\u0148 je <strong>r\u00fdchlej\u0161ie str\u00e1ven\u00e9<\/strong> a m\u00f4\u017ee sp\u00f4sobi\u0165 v\u00e4\u010d\u0161ie v\u00fdkyvy cukru v krvi (glyk\u00e9mie) v porovnan\u00ed s potravinami, ktor\u00e9 s\u00fa zdrojom komplexn\u00fdch sacharidov. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To v\u0161ak neznamen\u00e1, \u017ee ovocie do n\u00e1\u0161ho jed\u00e1lni\u010dka nepatr\u00ed. Pr\u00e1ve naopak, m\u00e1 mnoho zdravotn\u00fdch benefitov, ako je napr\u00edklad obsah vl\u00e1kniny a v nejednej \u0161t\u00fadii sa p\u00ed\u0161e o tom, \u017ee je d\u00e1van\u00e9 do s\u00favislosti napr\u00edklad s <strong>ni\u017e\u0161ou telesnou hmotnos\u0165ou<\/strong>, <strong>ni\u017e\u0161\u00edm pr\u00edjmom energie<\/strong> \u010di <strong>zn\u00ed\u017een\u00fdm rizikom vzniku srdcovo &#8211; cievnych ochoren\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovocie si nem\u00f4\u017eeme dopria\u0165 v neobmedzenom mno\u017estve, ale ak sa budete dr\u017ea\u0165 odpor\u00fa\u010dan\u00ed a denne si d\u00e1te<strong> zhruba dve porcie<\/strong> (jedna porcia sa v\u00e1m zmest\u00ed do hrste), nemus\u00edte sa b\u00e1\u0165, \u017ee to s mno\u017estvom cukru pre\u017eeniete. Navy\u0161e je v\u017edy vhodnej\u0161ie dopria\u0165 si prirodzen\u00fd cukor z ovocia, kedy ho prijmeme aj s vl\u00e1kninou a in\u00fdmi \u017eivinami, ako si da\u0165 in\u00e9 zdroje cukru. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1124x731.jpg\" alt=\"Ovocie a sacharidy\" class=\"wp-image-425391\" style=\"width:843px;height:548px\" width=\"843\" height=\"548\" title=\"Ovocie a sacharidy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1124x731.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-400x260.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1536x999.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-2048x1332.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 \u010fal\u0161ie \u017eiviny obsahuje ovocie?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Ovociu s\u00edce ch\u00fdbaj\u00fa komplexn\u00e9 sacharidy, bielkoviny \u010di tuk, ale to n\u00e1m vynahr\u00e1dza svoj\u00edm obsahom <strong>miner\u00e1lnych l\u00e1tok<\/strong>, <strong>vitam\u00ednov <\/strong>a \u010fal\u0161\u00edch bioakt\u00edvnych l\u00e1tok. Ka\u017ed\u00e9 ovocie vynik\u00e1 v obsahu in\u00fdch \u017eiv\u00edn, preto je ide\u00e1lne ma\u0165 v jed\u00e1lni\u010dku <strong>\u010do najviac druhov<\/strong>. Bobu\u013eovit\u00e9 ovocie a kiwi s\u00fa napr\u00edklad dobr\u00fdm zdrojom <strong>vitam\u00ednu C<\/strong>. Ban\u00e1ny, marhule \u010di broskyne s\u00fa bohat\u00e9 na <strong>drasl\u00edk<\/strong>. Obsah vl\u00e1kniny v ovoc\u00ed sa pohybuje zhruba v rozmedz\u00ed od <strong>1 &#8211; 7 g \/ 100 g<\/strong>, pri\u010dom s\u00fa v \u0148om kombinovan\u00e9 <strong>rozpustn\u00e9 <\/strong>aj <strong>nerozpustn\u00e9 <\/strong>druhy vl\u00e1kniny. <span style=\"color:#ff6600\" class=\"tadv-color\">[2,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuj\u00fa niektor\u00e9 druhy ovocia?<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Jablko<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Ban\u00e1n<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Pomaran\u010d<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">53 kcal \/ 223 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">93 kcal \/ 390 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 kcal \/ 206 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,15 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\">2,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 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\">Ako zaradi\u0165 ovocie do jed\u00e1lni\u010dka?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ke\u010f v\u00e1s u\u017e nebav\u00ed chr\u00fama\u0165 na ka\u017ed\u00fa desiatu jedno jablko, pridajte si ho do ka\u0161e, jogurtu, \u010di vysk\u00fa\u0161ajte n\u00e1\u0161 recept na <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-jablka-v-zupane-s-tvarohovym-kremom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jablk\u00e1 v \u017eupane.<\/a>&nbsp;<\/li>\n\n\n\n<li>Ovocie m\u00f4\u017eete schova\u0165 aj do kol\u00e1\u010da, napr\u00edklad do tohto <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-jednoduchy-jablkovy-zavin-s-tvarohom-orieskami-a-skoricou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chutn\u00e9ho z\u00e1vinu<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-proteinovy-bananovy-chlebicek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ban\u00e1nov\u00e9ho chleb\u00edku<\/a>.<\/li>\n\n\n\n<li>Z ovocia sa d\u00e1 vyrobi\u0165 aj zdrav\u0161ia verzia <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-domaca-ovocna-zmrzlina-z-jahod-a-bananov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zmrzliny<\/a>&nbsp; \u010di ho m\u00f4\u017eete prida\u0165 do <a href=\"https:\/\/gymbeam.sk\/blog\/ako-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothie.<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac zauj\u00edmavost\u00ed o ovoc\u00ed sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-kalorii-ma-ovocie-a-ktore-vitaminy-a-mineralne-latky-obsahuje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ko\u013eko kal\u00f3ri\u00ed m\u00e1 ovocie a ktor\u00e9 vitam\u00edny a miner\u00e1lne l\u00e1tky obsahuje?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-1124x749.jpg\" alt=\"Ovocie v jed\u00e1lni\u010dku\" class=\"wp-image-425406\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ovocie v jed\u00e1lni\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sacharidy patria do ka\u017ed\u00e9ho zdrav\u00e9ho jed\u00e1lni\u010dka. Na\u0161e telo ich toti\u017e potrebuje pre svoju <strong>spr\u00e1vnu funkciu<\/strong>. Sacharidov\u00e9 potraviny v sebe navy\u0161e skr\u00fdvaj\u00fa ve\u013ek\u00e9 mno\u017estvo \u010fal\u0161\u00edch \u017eiv\u00edn, ktor\u00e9 v in\u00fdch potravinov\u00fdch skupin\u00e1ch ch\u00fdbaj\u00fa. Napr\u00edklad tak\u00fa <strong>vl\u00e1kninu <\/strong>by sme len \u0165a\u017eko h\u013eadali v m\u00e4se \u010di in\u00fdch \u017eivo\u010d\u00ed\u0161nych potravin\u00e1ch.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj medzi sacharidovymi potravinami s\u00fa v\u0161ak <strong>rozdiely <\/strong>a preto je potrebn\u00e9 vedie\u0165, <strong>ako vybra\u0165 tie spr\u00e1vne<\/strong>. Vy v tom u\u017e m\u00e1te na\u0161\u0165astie po pre\u010d\u00edtan\u00ed \u010dl\u00e1nku jasnej\u0161ie a viete, po ktor\u00fdch potravin\u00e1ch siahnu\u0165. Tak ktor\u00e9 nov\u00e9 potraviny vysk\u00fa\u0161ate pri najbli\u017e\u0161om varen\u00ed?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak bol \u010dl\u00e1nok pre v\u00e1s u\u017eito\u010dn\u00fd, nenech\u00e1vajte si ho pre seba a zdie\u013eajte ho medzi svojimi priate\u013emi a zn\u00e1mymi.<\/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\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\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>Bola by ve\u013ek\u00e1 \u0161koda, keby sme z jed\u00e1lni\u010dka vyradili sacharidy.  Ochudobnili by sme sa toti\u017e o mno\u017estvo zdravotn\u00fdch benefitov, ktor\u00e9 tieto potraviny so sebou prin\u00e1\u0161aj\u00fa. A navy\u0161e by sme pri\u0161li o to\u013eko skvel\u00fdch mo\u017enost\u00ed, ako si spr\u00edjemni\u0165 \u017eivot! Preto ich neposielajte do zabudnutia, ale rad\u0161ej sa nau\u010dte, ako vybera\u0165 tie spr\u00e1vne. <\/p>\n","protected":false},"author":156,"featured_media":425109,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6127,6154,6143,6055],"filter_section":[],"filter_attribute":[13046,13886],"class_list":{"0":"post-425108","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-jedalnicek","9":"tag-makroziviny","10":"tag-sacharidy","11":"tag-strava","12":"filter_attribute-stravovanie","13":"filter_attribute-zdravie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 potrav\u00edn, ktor\u00e9 zdravo doplnia sacharidy v jed\u00e1lni\u010dku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sacharidy v potravin\u00e1ch. Ako si vybra\u0165 tie najlep\u0161ie komplexn\u00e9 zdroje sacharidov, ktor\u00e9 zas\u00fdtia, dodaj\u00fa vl\u00e1kninu, cenn\u00e9 vitam\u00edny a miner\u00e1ly.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 potrav\u00edn, ktor\u00e9 zdravo doplnia sacharidy v jed\u00e1lni\u010dku - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Sacharidy v potravin\u00e1ch. Ako si vybra\u0165 tie najlep\u0161ie komplexn\u00e9 zdroje sacharidov, ktor\u00e9 zas\u00fdtia, dodaj\u00fa vl\u00e1kninu, cenn\u00e9 vitam\u00edny a miner\u00e1ly.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-09T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-02T07:49:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/Sacharidy-zdroje-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"29 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"12 potrav\u00edn, ktor\u00e9 zdravo doplnia sacharidy v jed\u00e1lni\u010dku\",\"datePublished\":\"2023-03-09T09:00:00+00:00\",\"dateModified\":\"2023-10-02T07:49:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/\"},\"wordCount\":5854,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Sacharidy-zdroje-FB-.png\",\"keywords\":[\"jed\u00e1lni\u010dek\",\"makro\u017eiviny\",\"sacharidy\",\"strava\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/\",\"name\":\"12 potrav\u00edn, ktor\u00e9 zdravo doplnia sacharidy v jed\u00e1lni\u010dku - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Sacharidy-zdroje-FB-.png\",\"datePublished\":\"2023-03-09T09:00:00+00:00\",\"dateModified\":\"2023-10-02T07:49:57+00:00\",\"description\":\"Sacharidy v potravin\u00e1ch. Ako si vybra\u0165 tie najlep\u0161ie komplexn\u00e9 zdroje sacharidov, ktor\u00e9 zas\u00fdtia, dodaj\u00fa vl\u00e1kninu, cenn\u00e9 vitam\u00edny a miner\u00e1ly.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Sacharidy-zdroje-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Sacharidy-zdroje-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"12 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte sacharidy v jed\u00e1lni\u010dku\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"12 potrav\u00edn, ktor\u00e9 zdravo doplnia sacharidy v jed\u00e1lni\u010dku\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"12 potrav\u00edn, ktor\u00e9 zdravo doplnia sacharidy v jed\u00e1lni\u010dku - GymBeam Blog","description":"Sacharidy v potravin\u00e1ch. Ako si vybra\u0165 tie najlep\u0161ie komplexn\u00e9 zdroje sacharidov, ktor\u00e9 zas\u00fdtia, dodaj\u00fa vl\u00e1kninu, cenn\u00e9 vitam\u00edny a miner\u00e1ly.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/","og_type":"article","og_title":"12 potrav\u00edn, ktor\u00e9 zdravo doplnia sacharidy v jed\u00e1lni\u010dku - GymBeam Blog","og_description":"Sacharidy v potravin\u00e1ch. Ako si vybra\u0165 tie najlep\u0161ie komplexn\u00e9 zdroje sacharidov, ktor\u00e9 zas\u00fdtia, dodaj\u00fa vl\u00e1kninu, cenn\u00e9 vitam\u00edny a miner\u00e1ly.","og_url":"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/","og_site_name":"GymBeam Blog","article_published_time":"2023-03-09T09:00:00+00:00","article_modified_time":"2023-10-02T07:49:57+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/Sacharidy-zdroje-FB-.png","type":"image\/png"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"29 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"12 potrav\u00edn, ktor\u00e9 zdravo doplnia sacharidy v jed\u00e1lni\u010dku","datePublished":"2023-03-09T09:00:00+00:00","dateModified":"2023-10-02T07:49:57+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/"},"wordCount":5854,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Sacharidy-zdroje-FB-.png","keywords":["jed\u00e1lni\u010dek","makro\u017eiviny","sacharidy","strava"],"articleSection":["Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/","url":"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/","name":"12 potrav\u00edn, ktor\u00e9 zdravo doplnia sacharidy v jed\u00e1lni\u010dku - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Sacharidy-zdroje-FB-.png","datePublished":"2023-03-09T09:00:00+00:00","dateModified":"2023-10-02T07:49:57+00:00","description":"Sacharidy v potravin\u00e1ch. Ako si vybra\u0165 tie najlep\u0161ie komplexn\u00e9 zdroje sacharidov, ktor\u00e9 zas\u00fdtia, dodaj\u00fa vl\u00e1kninu, cenn\u00e9 vitam\u00edny a miner\u00e1ly.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Sacharidy-zdroje-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Sacharidy-zdroje-FB-.png","width":1200,"height":628,"caption":"12 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte sacharidy v jed\u00e1lni\u010dku"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/12-potravin-s-ktorymi-lahko-doplnite-sacharidy-v-jedalnicku\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"12 potrav\u00edn, ktor\u00e9 zdravo doplnia sacharidy v jed\u00e1lni\u010dku"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/425108","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=425108"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/425108\/revisions"}],"predecessor-version":[{"id":499665,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/425108\/revisions\/499665"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/425109"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=425108"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=425108"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=425108"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=425108"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=425108"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}