{"id":427592,"date":"2023-03-09T16:16:28","date_gmt":"2023-03-09T15:16:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=427592"},"modified":"2026-04-16T14:12:52","modified_gmt":"2026-04-16T12:12:52","slug":"12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/","title":{"rendered":"12 potravin, kter\u00e9 zdrav\u011b dopln\u00ed sacharidy v j\u00eddeln\u00ed\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.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#Co_jsou_sacharidy_a_potrebujeme_je_v_jidelnicku\" title=\"Co jsou sacharidy a pot\u0159ebujeme je v j\u00eddeln\u00ed\u010dku?\">Co jsou sacharidy a pot\u0159ebujeme je v j\u00eddeln\u00ed\u010dku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#12_nejlepsich_zdroju_sacharidu\" title=\"12 nejlep\u0161\u00edch zdroj\u016f sacharid\u016f\">12 nejlep\u0161\u00edch zdroj\u016f sacharid\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#1_Ovesne_vlocky\" title=\"1. Ovesn\u00e9 vlo\u010dky\">1. Ovesn\u00e9 vlo\u010dky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#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.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#3_Pohanka\" title=\"3. Pohanka\">3. Pohanka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#4_Jahly\" title=\"4. J\u00e1hly\">4. J\u00e1hly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#5_Brambory\" title=\"5. Brambory\">5. Brambory<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#6_Bataty\" title=\"6. Bat\u00e1ty\">6. Bat\u00e1ty<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#7_Ryze\" title=\"7. R\u00fd\u017ee\">7. R\u00fd\u017ee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#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.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#9_Testoviny_kuskus_bulgur\" title=\"9. T\u011bstoviny, kuskus, bulgur\">9. T\u011bstoviny, 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.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#10_Lusteniny\" title=\"10. Lu\u0161t\u011bniny\">10. Lu\u0161t\u011bniny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#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.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#12_Ovoce\" title=\"12. Ovoce\">12. Ovoce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/12-potravin-ktere-zdrave-doplni-sacharidy-v-jidelnicku\/#Co_si_z_toho_odnest\" title=\"Co si z toho odn\u00e9st?\">Co si z toho odn\u00e9st?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Mezi <strong>12 <\/strong>nejlep\u0161\u00edch potravin pro zdrav\u00e9 dopln\u011bn\u00ed sacharid\u016f pat\u0159\u00ed <strong>ovesn\u00e9 vlo\u010dky, celozrnn\u00e9 t\u011bstoviny, r\u00fd\u017ee, lu\u0161t\u011bniny<\/strong> a <strong>brambory.<\/strong> Quinoa, pohanka a j\u00e1hly jsou p\u0159irozen\u011b bezlepkov\u00e9 a vhodn\u00e9 pro celiaky. Kvalitn\u00ed sacharidov\u00e9 potraviny jsou bohat\u00e9 na komplexn\u00ed polysacharidy a vl\u00e1kninu. <strong>EFSA<\/strong> doporu\u010duje <strong>45\u201360 %<\/strong> celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu ze sacharid\u016f, co\u017e p\u0159i <strong>2000 kcal<\/strong> p\u0159edstavuje <strong>225\u2013300 g<\/strong>. Rafinovan\u00e9 sacharidy a jednoduch\u00e9 cukry by nem\u011bly p\u0159ekro\u010dit <strong>10 %<\/strong> denn\u00edho p\u0159\u00edjmu (<strong>50 g<\/strong> p\u0159i <strong>2000 kcal<\/strong>).&nbsp;<\/p>\n\n\n\n<p>Ovesn\u00e9 vlo\u010dky obsahuj\u00ed <strong>55,7 g<\/strong> sacharid\u016f a <strong>10,6 g<\/strong> vl\u00e1kniny na <strong>100 g<\/strong> v\u010detn\u011b beta-glukan\u016f, kter\u00e9 pom\u00e1haj\u00ed sni\u017eovat hladinu cholesterolu a cukru v krvi. Quinoa dod\u00e1 <strong>57 g<\/strong> sacharid\u016f a <strong>7 g<\/strong> vl\u00e1kniny, pohanka <strong>62 g<\/strong> sacharid\u016f a <strong>10 g<\/strong> vl\u00e1kniny. Lu\u0161t\u011bniny dodaj\u00ed <strong>30\u201350 g<\/strong> sacharid\u016f a <strong>15\u201330 g<\/strong> vl\u00e1kniny, celozrnn\u00e9 t\u011bstoviny <strong>9 g<\/strong> vl\u00e1kniny oproti <strong>3 g<\/strong> u klasick\u00fdch p\u0161eni\u010dn\u00fdch. Ovoce je zdrojem jednoduch\u00fdch cukr\u016f, nikoli komplexn\u00edch sacharid\u016f, a doporu\u010den\u00e9 mno\u017estv\u00ed jsou <strong>2 porce denn\u011b<\/strong>. Vl\u00e1knina ze v\u0161ech uveden\u00fdch potravin zpomaluje vst\u0159eb\u00e1v\u00e1n\u00ed energie, prodlu\u017euje sytost a podporuje zdrav\u00ed st\u0159evn\u00ed mikrobioty.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sacharidy to s n\u00e1mi nemaj\u00ed snadn\u00e9. Nenajdete toti\u017e \u017eivinu, kter\u00e1 by byla ve sv\u011bt\u011b v\u00fd\u017eivy v\u00edce d\u00e9monizovan\u00e1. A p\u0159itom \u00fapln\u011b zbyte\u010dn\u011b. Nejen \u017ee sacharidov\u00e9 potraviny dob\u0159e chutnaj\u00ed, ale jsou i d\u016fle\u017eit\u00fdm<strong> zdrojem energie, vl\u00e1kniny a dal\u0161\u00edch \u017eivin<\/strong>. Nen\u00ed ale potravina jako potravina, a proto je d\u016fle\u017eit\u00e9 um\u011bt vybrat tu spr\u00e1vnou. Dne\u0161n\u00ed \u010dl\u00e1nek v\u00e1m tak prozrad\u00ed, kter\u00e9 potraviny jsou nejkvalitn\u011bj\u0161\u00edmi zdroji sacharid\u016f a pro\u010d je m\u016f\u017eete bez probl\u00e9m\u016f za\u0159adit do sv\u00e9ho j\u00eddeln\u00ed\u010dku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_jsou_sacharidy_a_potrebujeme_je_v_jidelnicku\"><\/span>Co jsou sacharidy a pot\u0159ebujeme je v j\u00eddeln\u00ed\u010dku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sacharidy<\/strong> jsou jednou ze t\u0159ech makro\u017eivin v na\u0161\u00ed strav\u011b (dal\u0161\u00ed dv\u011b jsou <a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">tuky<\/a> a <a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">b\u00edlkoviny<\/a>). A\u010dkoliv se o nich z r\u016fzn\u00fdch zdroj\u016f nespr\u00e1vn\u011b do\u010dteme, \u017ee n\u00e1m zp\u016fsob\u00ed cukrovku nebo obezitu, pravdou je, \u017ee je k \u017eivotu pot\u0159ebujeme. N\u011bkter\u00e9 bu\u0148ky toti\u017e pou\u017e\u00edvaj\u00ed sacharidy jako hlavn\u00ed zdroj energie. Proto kdy\u017e je t\u011blu nedod\u00e1me formou potravin, i tak si je samo vytvo\u0159\u00ed z ostatn\u00edch zdroj\u016f, v\u010detn\u011b b\u00edlkovin. Dokonce m\u016f\u017ee pou\u017e\u00edt jako zdroj b\u00edlkoviny zabudovan\u00e9 ve svalech, co\u017e nen\u00ed velmi zdrav\u00e9, ale ani efektivn\u00ed. <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 m\u011bly proto tvo\u0159it zhruba <strong>45-60 %<\/strong> na\u0161eho celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu. P\u0159i energetick\u00e9m p\u0159\u00edjmu 2000 kcal to p\u0159edstavuje <strong>225 &#8211; 300 g<\/strong> sacharid\u016f. Takov\u00e9 mno\u017estv\u00ed doporu\u010duje Evropsk\u00fd \u00fa\u0159ad pro bezpe\u010dnost potravin (EFSA) a konkr\u00e9tn\u00ed hodnota se odv\u00edj\u00ed od na\u0161ich preferenc\u00ed a c\u00edl\u016f. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00fd denn\u00ed p\u0159\u00edjem sacharid\u016f je vhodn\u00fd pro v\u00e1s, m\u016f\u017eete si ho vypo\u010d\u00edtat pomoc\u00ed na\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">online kalkula\u010dky<\/a>.<\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-1124x749.jpg\" alt=\"Co jsou sacharidy?\" class=\"wp-image-425139\" title=\"Co jsou 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak d\u011bl\u00edme sacharidy?<\/h3>\n\n\n\n<p>Ur\u010dit\u011b jste se u\u017e st\u0159etli s d\u011blen\u00edm na <strong>komplexn\u00ed sacharidy (polysacharidy) a jednoduch\u00e9 cukry.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jednoduch\u00e9 cukry<\/strong> (mezi n\u011b\u017e pat\u0159\u00ed <strong>monosacharidy a disacharidy<\/strong>) jsou typick\u00e9 sladkou chut\u00ed. S nimi bychom to nem\u011bli p\u0159eh\u00e1n\u011bt a omezit je na mno\u017estv\u00ed maxim\u00e1ln\u011b <strong>10 % celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu<\/strong> (50 g p\u0159i referen\u010dn\u00edm p\u0159\u00edjmu 2000 kcal).<\/li>\n\n\n\n<li><strong>Polysacharidy<\/strong> by m\u011bly tvo\u0159it v\u011bt\u0161inu denn\u00edho p\u0159\u00edjmu sacharid\u016f. Ty n\u00e1s zasyt\u00ed na del\u0161\u00ed dobu a d\u00edky pomalej\u0161\u00edmu tr\u00e1ven\u00ed a vst\u0159eb\u00e1v\u00e1n\u00ed do krve d\u00e1vkuj\u00ed p\u0159\u00edsun energie pomalu a postupn\u011b.<\/li>\n\n\n\n<li><strong>Mezi polysacharidy pat\u0159\u00ed i vl\u00e1knina.<\/strong> Ta sice projde na\u0161\u00edm tr\u00e1vic\u00edm traktem do velk\u00e9 m\u00edry v nezm\u011bn\u011bn\u00e9 podob\u011b, ale i tak m\u00e1 skv\u011bl\u00e9 \u00fa\u010dinky na na\u0161e zdrav\u00ed. Pot\u0159ebujeme ji nap\u0159\u00edklad pro <strong>funk\u010dn\u00ed tr\u00e1ven\u00ed a zdrav\u00ed st\u0159evn\u00ed mikrobioty<\/strong>. Hraje tak\u00e9 d\u016fle\u017eitou roli p\u0159i navozen\u00ed <strong>pocitu sytosti<\/strong>. Podrobn\u00e9 informace o vl\u00e1knin\u011b a jej\u00edm vlivu na zdrav\u00ed nebo hubnut\u00ed v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se z\u00e1rove\u0148 chcete dozv\u011bd\u011bt v\u00edce o funkci, detailn\u011bj\u0161\u00edm rozd\u011blen\u00ed, metabolismu nebo p\u0159\u00edjmu sacharid, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sacharidy: D\u011blen\u00ed, zdroje, tr\u00e1ven\u00ed, funkce v t\u011ble a optim\u00e1ln\u00ed p\u0159\u00edjem.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1124x744.jpg\" alt=\"Jak\u00e9 jsou nejlep\u0161\u00ed zdroje sacharid\u016f?\" class=\"wp-image-425154\" title=\"Jak\u00e9 jsou nejlep\u0161\u00ed zdroje sacharid\u016f?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_nejlepsich_zdroju_sacharidu\"><\/span>12 nejlep\u0161\u00edch zdroj\u016f sacharid\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Skupina sacharidov\u00fdch potravin je velmi velk\u00e1 a pat\u0159\u00ed do n\u00ed kvalitn\u011bj\u0161\u00ed a i ty m\u00e9n\u011b kvalitn\u00ed zdroje. Na\u0161\u00edm c\u00edlem by m\u011blo b\u00fdt vyb\u00edrat si zdrav\u00e9 sacharidy, tedy potraviny, kter\u00e9 jsou bohat\u00e9 na <strong>komplexn\u00ed sacharidy<\/strong> a obsahuj\u00ed <strong>vl\u00e1kninu<\/strong>. Naopak bychom m\u011bli omezovat mno\u017estv\u00ed <strong>jednoduch\u00e9ho cukru a rafinovan\u00e9 sacharidy<\/strong>, kter\u00e9 jsou typicky<strong> vysoce pr\u016fmysln\u011b zpracovan\u00e9<\/strong> a chyb\u00ed jim <strong>vl\u00e1knina, vitaminy<\/strong> a dal\u0161\u00ed <strong>bioaktivn\u00ed l\u00e1tky<\/strong> (mezi n\u011b pat\u0159\u00ed nap\u0159. pe\u010divo z b\u00edl\u00e9 mouky, jemn\u00e9 pe\u010divo jako 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_Ovesne_vlocky\"><\/span>1. Ovesn\u00e9 vlo\u010dky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oves pat\u0159\u00ed mezi ty <strong>nejv\u00fd\u017eivn\u011bj\u0161\u00ed obiloviny<\/strong>. Ovesn\u00e9 vlo\u010dky jsou tak skv\u011blou potravinou, kter\u00e1 n\u00e1s <strong>kvalitn\u011b zasyt\u00ed<\/strong> a to nejen d\u00edky vysok\u00e9mu obsahu <strong>komplexn\u00edch sacharid\u016f<\/strong> (cca 60 g \/ 100 g), ale i vysok\u00e9mu mno\u017estv\u00ed <a href=\"https:\/\/gymbeam.cz\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a>. Dokonce je mohou do j\u00eddeln\u00ed\u010dku za\u0159adit i lid\u00e9 na <strong>bezlepkov\u00e9 diet\u011b<\/strong>. Ovesn\u00e9 vlo\u010dky toti\u017e obsahuj\u00ed <strong>jin\u00fd typ lepku<\/strong> ne\u017e ostatn\u00ed obiloviny, kter\u00fd v\u011bt\u0161in\u011b lid\u00ed s intoleranc\u00ed lepku nevad\u00ed. V p\u0159\u00edpad\u011b <strong>p\u0159\u00edsn\u00e9 bezlepkov\u00e9 diety<\/strong> p\u0159i celiakii nebo alergii na lepek je v\u0161ak vhodn\u00e9 kupovat v\u00fdrobky vysloven\u011b ozna\u010den\u00e9 jako &#8220;<a href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\" class=\"ek-link\"><strong>bezlepkov\u00e9 ovesn\u00e9 vlo\u010dky<\/strong><\/a>&#8220;.<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.cz\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-749x1124.png\" alt=\"Ovesn\u00e9 vlo\u010dky a sacharidy\" class=\"wp-image-425169\" title=\"Ovesn\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>Ve 100 g ovesn\u00fdch vlo\u010dek se skr\u00fdv\u00e1 okolo<strong> 11 g vl\u00e1kniny<\/strong>, co\u017e je asi <strong>t\u0159etina denn\u00edho doporu\u010den\u00e9ho p\u0159\u00edjmu<\/strong> pro dosp\u011bl\u00e9ho \u010dlov\u011bka. Takov\u00e1 ovesn\u00e1 ka\u0161e z 50 g vlo\u010dek n\u00e1m dod\u00e1 zhruba 5,5 g vl\u00e1kniny, co\u017e je zhruba <strong>p\u011btina denn\u00edho doporu\u010den\u00e9ho p\u0159\u00edjmu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edmav\u00fd je i jeden z druh\u016f vl\u00e1kniny v ovesn\u00fdch vlo\u010dk\u00e1ch. Jedn\u00e1 se o<a href=\"https:\/\/gymbeam.cz\/beta-glukany-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> beta-glukany<\/a>, kter\u00e9 mohou pomoci nap\u0159\u00edklad se sni\u017eov\u00e1n\u00edm <strong>hladiny cholesterolu nebo cukru v krvi.<\/strong> Nav\u00edc se jedn\u00e1 o <strong>rozpustnou vl\u00e1kninu<\/strong> p\u016fsob\u00edc\u00ed <strong>prebioticky<\/strong>. To znamen\u00e1, \u017ee jsou potravou pro <strong>prosp\u011b\u0161n\u00e9 st\u0159evn\u00ed bakterie<\/strong> a mohou tak pomoci zlep\u0161it n\u00e1\u0161 mikrobiom. <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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuj\u00ed ovesn\u00e9 vlo\u010dky?<\/h3>\n\n\n\n<p>Aby toho nebylo m\u00e1lo, ovesn\u00e9 vlo\u010dky se mohou chlubit i vysok\u00fdm mno\u017estv\u00edm <strong>b\u00edlkovin<\/strong>. Mohou m\u00edt a\u017e <strong>14 g b\u00edlkovin na 100 g.<\/strong> V ostatn\u00edch obilovin\u00e1ch najdeme pouze okolo 10 g \/ 100 g. Nezaost\u00e1vaj\u00ed ani v pod\u00edlu<strong> tuku<\/strong>, proto\u017ee jsou bohat\u00e9 na <strong>nenasycen\u00e9 mastn\u00e9 kyseliny<\/strong> (obsahuj\u00ed jich pr\u016fm\u011brn\u011b 2,2 g \/ 100 g). Z nich se jedn\u00e1 konkr\u00e9tn\u011b o <strong>kyselinu olejovou<\/strong> nebo <strong>kyselinu linolovou<\/strong> (omega-6). Tyto mastn\u00e9 kyseliny prosp\u00edvaj\u00ed na\u0161emu srdci a c\u00e9v\u00e1m. <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>Krom\u011b b\u00edlkovin, zdrav\u00e9ho tuku a vl\u00e1kniny n\u00e1m tak\u00e9 dodaj\u00ed <a href=\"https:\/\/gymbeam.cz\/kyselina-listova-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kyselinu listovou<\/a> (vitamin B9), kter\u00e1 je nutn\u00e1 pro spr\u00e1vn\u00fd v\u00fdvoj organismu. Jsou tak\u00e9 bohat\u00e9 na <a href=\"https:\/\/gymbeam.cz\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminy skupiny B<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/vitamin-e-60-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin E<\/a>, kter\u00fd v t\u011ble p\u016fsob\u00ed jako <strong>antioxidant.&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuj\u00ed ovesn\u00e9 vlo\u010dky?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">B\u00edlkoviny<\/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\">Jak za\u0159adit ovesn\u00e9 vlo\u010dky do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159ipravte si na sn\u00eddani nebo jin\u00e9 denn\u00ed j\u00eddlo chutnou ovesnou ka\u0161i, nap\u0159\u00edklad s p\u0159\u00edchut\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-ovesna-kase-s-kakaem-a-kavou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakaa a k\u00e1vy<\/a>.<\/li>\n\n\n\n<li>Pokud v\u00e1s nebav\u00ed j\u00edst st\u00e1le va\u0159enou ka\u0161i, m\u016f\u017eete si ji pro zm\u011bnu i <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-proteinova-pecena-ovesna-kase-s-vanilkovou-prichuti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">up\u00e9ct<\/a>.<\/li>\n\n\n\n<li>Ka\u0161i m\u016f\u017eete j\u00edst i naslano, nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-slana-ovesna-kase-se-zastrenym-vejcem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">se zast\u0159en\u00fdm vejcem<\/a>.<\/li>\n\n\n\n<li>Ovesn\u00e9 vlo\u010dky mohou b\u00fdt sou\u010d\u00e1st\u00ed buchet. Vyzkou\u0161ejte nap\u0159\u00edklad tyto <a href=\"https:\/\/gymbeam.cz\/blog\/vanocni-fitness-recept-krupave-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>.<\/li>\n\n\n\n<li>Ovesn\u00e9 vlo\u010dky se hod\u00ed i k zahu\u0161t\u011bn\u00ed pol\u00e9vek nebo om\u00e1\u010dek. M\u016f\u017eete je tak\u00e9 p\u0159idat do t\u011bsta v p\u0159\u00edpad\u011b, \u017ee budete p\u00e9ct nebo sladk\u00e9ho nebo slan\u00e9ho.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdyby v\u00e1m n\u00e1hodou tyto informace o ovesn\u00fdch vlo\u010dk\u00e1ch nesta\u010dily, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek v\u011bnovan\u00fd pouze jim:<strong> Ovesn\u00e9 vlo\u010dky: Jak\u00e9 \u017eiviny obsahuj\u00ed a pro\u010d je za\u0159adit do j\u00eddeln\u00ed\u010dku<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"Ovesn\u00e9 vlo\u010dky v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-425187\" title=\"Ovesn\u00e9 vlo\u010dky v j\u00eddeln\u00ed\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: 1124px) 100vw, 1124px\" \/><\/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>Je\u0161t\u011b st\u00e1le se najde spousta lid\u00ed, kte\u0159\u00ed <a href=\"https:\/\/gymbeam.cz\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinou<\/a> nikdy neochutnali. A to je velk\u00e1 \u0161koda. Tato rostlina p\u016fvodem z jihoamerick\u00fdch And je toti\u017e takov\u00e1 mal\u00e1 <strong>v\u00fd\u017eivov\u00e1 bomba<\/strong>, kter\u00e1 je nav\u00edc i <strong>p\u0159irozen\u011b bezlepkov\u00e1<\/strong>. Mohou ji tak do j\u00eddeln\u00ed\u010dku za\u0159adit i lid\u00e9 s celiaki\u00ed nebo alergi\u00ed na lepek. \u0158ad\u00ed se toti\u017e mezi <strong>pseudoobiloviny<\/strong>, kter\u00e9 na rozd\u00edl od n\u011bkter\u00fdch obilovin lepek neobsahuj\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>J\u00eddeln\u00ed\u010dek si m\u016f\u017eete zpest\u0159it hned n\u011bkolika druhy quinoy, a to <a href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlou<\/a>, <a href=\"https:\/\/gymbeam.cz\/quinoa-cerna-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dernou<\/a> nebo \u010dervenou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hlavn\u00ed slo\u017ekou quinoy jsou <strong>polysacharidy<\/strong>, kter\u00e9 tvo\u0159\u00ed cca 60 % jej\u00edho obsahu. Mno\u017estv\u00edm vl\u00e1kniny se podob\u00e1 obilovin\u00e1m. Obsahuje tak pr\u016fm\u011brn\u011b <strong>7 g vl\u00e1kniny \/ 100g<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuje quinoa?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/quinoa-cs\/\" class=\"ek-link\">Quinoa <\/a>je v\u00fdjime\u010dn\u00e1 d\u00edky obsahu vysoce kvalitn\u00edch<strong> b\u00edlkovin<\/strong>. A to proto, \u017ee na rozd\u00edl od v\u011bt\u0161iny rostlinn\u00fdch zdroj\u016f m\u00e1 <strong>optim\u00e1ln\u011bj\u0161\u00ed pom\u011br esenci\u00e1ln\u00edch <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/aminokyseliny-deleni-funkce-v-tele-vliv-na-sportovni-vykon-a-nejlepsi-zdroje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyselin<\/a><\/strong> (t\u011bch, kter\u00e9 mus\u00edme p\u0159ij\u00edmat potravou). Rostlinn\u00e9 potraviny toti\u017e obsahuj\u00ed n\u011bkter\u00e9 esenci\u00e1ln\u00ed aminokyseliny v nedostate\u010dn\u00e9m mno\u017estv\u00ed, a tak jsou v\u0161eobecn\u011b pova\u017eovan\u00e9 za <strong>neplnohodnotn\u00e9 zdroje b\u00edlkovin<\/strong>. Slo\u017een\u00ed b\u00edlkovin v quinoy je v\u0161ak <strong>p\u0159\u00edzniv\u011bj\u0161\u00ed<\/strong> v porovn\u00e1n\u00ed s jin\u00fdmi rostlinn\u00fdmi zdroji. Obsahuje nap\u0159\u00edklad v\u00edce <strong>metioninu<\/strong>, kter\u00e9ho maj\u00ed obiloviny v\u0161eobecn\u011b m\u00e1lo.<span class=\"tadv-color\" style=\"color: #ff6600\"> [18]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z vitamin\u016f stoj\u00ed za zm\u00ednku nap\u0159\u00edklad obsah <strong>kyseliny listov\u00e9<\/strong> a <strong>vitaminu E<\/strong>. Quinoa je tak\u00e9 bohat\u00e1 na <a href=\"https:\/\/gymbeam.cz\/vitamin-b3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">niacin<\/a> (vitamin B3), kter\u00fd pot\u0159ebujeme pro spr\u00e1vnou funkci nervov\u00e9ho syst\u00e9mu nebo zdrav\u00ed k\u016f\u017ee. Z <a href=\"https:\/\/gymbeam.cz\/beta-carotene-gymbeam.html\" class=\"ek-link\">beta-karotenu<\/a>, kter\u00fd v n\u00ed najdeme tak\u00e9, se v t\u011ble tvo\u0159\u00ed <strong>vitamin A<\/strong>, kter\u00fd je pot\u0159ebn\u00fd pro zdrav\u00ed <strong>o\u010d\u00ed a imunitn\u00edho 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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje quinoa?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">B\u00edlkoviny<\/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\">Jak za\u0159adit quinou do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159edt\u00edm, ne\u017e quinou uva\u0159\u00edte, p\u0159ipravte si s\u00edtko s nejmen\u0161\u00edmi otvory a propl\u00e1chn\u011bte ji pod tekouc\u00ed vodou. Potom se m\u016f\u017eete pustit do p\u0159\u00edpravy.<\/li>\n\n\n\n<li>P\u0159ipravte si z n\u00ed ka\u0161i, nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-quinoova-kase-s-jablky-makem-a-skorici\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuto s m\u00e1kem a jablky<\/a>.<\/li>\n\n\n\n<li>Quinoa se hod\u00ed i jako <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-cizrnova-kari-polevka-s-kokosovym-mlekem-a-quinoou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159\u00eddavek do pol\u00e9vky<\/a>.<\/li>\n\n\n\n<li>Nahra\u010fte d\u00edky n\u00ed klasick\u00e9 p\u0159\u00edlohy, jako je r\u00fd\u017ee nebo brambory a p\u0159ipravte si ji nap\u0159\u00edklad s ku\u0159ec\u00edm masem na asijsk\u00fd zp\u016fsob.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o quinoy v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bilkoviny-vlakninu-a-vitaminy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Quinoa &#8211; bezlepkov\u00e1 obilovina a superpotravina bohat\u00e1 na b\u00edlkoviny, vl\u00e1kninu a vitaminy.<\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"Quinoa a sacharidy\" class=\"wp-image-425205\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Pohanka\"><\/span>3. Pohanka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/pohanka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pohanka<\/a> je typick\u00e1 svou m\u00edrn\u011b <strong>o\u0159\u00ed\u0161kovou chut\u00ed<\/strong>. Pokud v\u00e1s n\u00e1hodou na prvn\u00ed pokus neoslovila, dejte j\u00ed je\u0161t\u011b \u0161anci. Je dost mo\u017en\u00e9, \u017ee si jej\u00ed specifickou chu\u0165 obl\u00edb\u00edte. Kdy\u017e se tomu tak stane, budete m\u00edt v\u017edy po ruce <strong>v\u0161estrannou potravinu<\/strong>, kterou pou\u017eijete nejen jako p\u0159\u00edlohu k masu, ale i jako surovinu do <strong>sladk\u00fdch pokrm\u016f<\/strong>. Pohanku m\u016f\u017eete koupit i ve form\u011b <strong>vlo\u010dek<\/strong> nebo instantn\u00ed ka\u0161e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b jako quinoa, i pohanka pat\u0159\u00ed mezi <strong>pseudoobiloviny<\/strong>, proto ji ocen\u00ed ka\u017ed\u00fd \u010dlov\u011bk s <strong>bezlepkovou dietou<\/strong>. D\u00edky obsahu<strong> rezistentn\u00edho \u0161krobu<\/strong>, co\u017e je jeden z typ\u016f <strong>rozpustn\u00e9 vl\u00e1kniny<\/strong>, m\u016f\u017ee tak\u00e9 p\u0159isp\u011bt k lep\u0161\u00edmu slo\u017een\u00ed st\u0159evn\u00ed mikrobioty nebo pomoci sn\u00ed\u017eit vst\u0159eb\u00e1v\u00e1n\u00ed cholesterolu do krve.<span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuje pohanka?<\/h3>\n\n\n\n<p>Ur\u010dit\u011b jste u\u017e sly\u0161eli o obsahu <strong>rutinu<\/strong> (vitamin P) v pohance. Je to jedna z jej\u00edch hlavn\u00edch bioaktivn\u00edch l\u00e1tek, kter\u00e1 m\u00e1 <strong>antioxida\u010dn\u00ed \u00fa\u010dinky<\/strong>. Pom\u00e1h\u00e1 tak ni\u010dit voln\u00e9 radik\u00e1ly, kter\u00e9 mohou v t\u011ble p\u0159isp\u00edvat ke vzniku r\u016fzn\u00fdch onemocn\u011bn\u00ed, jako jsou <strong>n\u00e1dorov\u00e1, neurologick\u00e1<\/strong> nebo nap\u0159\u00edklad <strong>srde\u010dn\u011b-c\u00e9vn\u00ed probl\u00e9my<\/strong>. Rutin m\u00e1 z\u00e1rove\u0148 prok\u00e1zan\u00e9 \u00fa\u010dinky na <strong>zdrav\u00ed c\u00e9vn\u00edch st\u011bn<\/strong>. I proto se doporu\u010duje nap\u0159\u00edklad lidem, kter\u00e9 tr\u00e1p\u00ed <strong>k\u0159e\u010dov\u00e9 \u017e\u00edly<\/strong>. Ve 100 g pohanky se nach\u00e1z\u00ed zhruba 5 mg rutinu. Ve studi\u00edch jsou pozorovan\u00e9 \u00fa\u010dinky vy\u0161\u0161\u00edch d\u00e1vek, a to a\u017e okolo 500 mg. Toto mno\u017estv\u00ed m\u016f\u017eete p\u0159ijmout nap\u0159\u00edklad ve form\u011b <a href=\"https:\/\/gymbeam.cz\/rutin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148ku stravy<\/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\">Kolik energie a \u017eivin obsahuje p\u0159ibli\u017en\u011b pohanka?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">B\u00edlkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">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\">Jak za\u0159adit pohanku do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pohanku p\u0159ed p\u0159\u00edpravou propl\u00e1chn\u011bte tekouc\u00ed vodou. N\u00e1sledn\u011b si m\u016f\u017eete vybrat, jestli ji uva\u0159\u00edte nebo zalejete horkou vodou a nech\u00e1te doj\u00edt pod pokli\u010dkou.<\/li>\n\n\n\n<li>M\u016f\u017eete d\u00edky n\u00ed nahradit jin\u00e9 p\u0159\u00edlohy a p\u0159idat si ji na ob\u011bd k masu. M\u016f\u017eete ji vym\u011bnit i za r\u00fd\u017ei v rizotu.<\/li>\n\n\n\n<li>Pohanka m\u016f\u017ee b\u00fdt z\u00e1kladem sladk\u00fdch ka\u0161\u00ed, ale i nap\u0159\u00edklad alternativou k t\u011bstovin\u00e1m, kter\u00e9 p\u0159id\u00e1v\u00e1me do pol\u00e9vky.<\/li>\n\n\n\n<li>Tak\u00e9 si z n\u00ed m\u016f\u017eete p\u0159ipravit nap\u0159\u00edklad pala\u010dinky.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"59932,82750,105781,105817,108862\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Jahly\"><\/span>4. J\u00e1hly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>J\u00e1hly<\/strong> jsou surovina, kter\u00e1 vznik\u00e1 loup\u00e1n\u00edm <strong>prosa<\/strong>. V na\u0161ich kuchyn\u00edch nejsou velmi roz\u0161\u00ed\u0159en\u00e9, co\u017e je celkem \u0161koda, proto\u017ee jsou chu\u0165ov\u011b <strong>neutr\u00e1ln\u00ed<\/strong> a m\u016f\u017eeme je skr\u00fdt do mnoha recept\u016f. Takov\u00e9 zpest\u0159en\u00ed j\u00eddeln\u00ed\u010dku by se pravd\u011bpodobn\u011b hodilo ka\u017ed\u00e9mu z n\u00e1s, proto\u017ee tato obilovina m\u00e1 mnoho <strong>zdravotn\u00edch benefit\u016f<\/strong>. Mluv\u00ed se nap\u0159\u00edklad o jejich <strong>antioxida\u010dn\u00edch \u00fa\u010dinc\u00edch<\/strong> nebo vlivu na <strong>hladinu cukru<\/strong> v krvi. Tyto pozitivn\u00ed \u00fa\u010dinky mohou ocenit i lid\u00e9 s celiaki\u00ed nebo alergi\u00ed na lepek, proto\u017ee j\u00e1hly jsou<strong> p\u0159irozen\u011b bezlepkov\u00e9.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Existuje n\u011bkolik druh\u016f j\u00e1hel a ka\u017ed\u00fd z nich se m\u00edrn\u011b li\u0161\u00ed v obsahu \u017eivin. Pod\u00edl <strong>polysacharid\u016f<\/strong> se ale v\u0161eobecn\u011b pohybuje v rozmez\u00ed <strong>63 &#8211; 70 g \/ 100 g.<\/strong> Mno\u017estv\u00ed vl\u00e1kniny je tak\u00e9 celkem vysok\u00e9, a to zhruba <strong>9 g \/ 100 g.<\/strong> D\u00edky obsahu <strong>rozpustn\u00e9 vl\u00e1kniny<\/strong> m\u016f\u017ee pomoci navodit v\u011bt\u0161\u00ed <strong>pocit sytosti<\/strong> a pomoci tak nap\u0159\u00edklad <strong>p\u0159i hubnut\u00ed.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuj\u00ed j\u00e1hly?<\/h3>\n\n\n\n<p>J\u00e1hly obsahuj\u00ed v pr\u016fm\u011bru <strong>12 g b\u00edlkovin \/ 100 g<\/strong>, co\u017e je o n\u011bco vy\u0161\u0161\u00ed v porovn\u00e1n\u00ed s v\u011bt\u0161inou obilovin (obsah b\u00edlkovin se u nich b\u011b\u017en\u011b pohybuje okolo 10 g \/ 100 g). Maj\u00ed tak\u00e9 vysok\u00fd obsah <strong>fosforu<\/strong>, <a href=\"https:\/\/gymbeam.cz\/vapnik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pn\u00edku<\/a> nebo zinku. V\u0161echny zm\u00edn\u011bn\u00e9 miner\u00e1ln\u00ed l\u00e1tky pot\u0159ebujeme pro <strong>zdrav\u00e9 kosti<\/strong>. V t\u00e9to obilovin\u011b d\u00e1le najdeme i r\u016fzn\u00e9 bioaktivn\u00ed l\u00e1tky, jako nap\u0159\u00edklad <strong>fenolov\u00e9 l\u00e1tky<\/strong> nebo <strong>kyselinu ferulovou<\/strong>, kter\u00e9 maj\u00ed <strong>antioxida\u010dn\u00ed \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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuj\u00ed j\u00e1hly?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">B\u00edlkoviny<\/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\">Jak za\u0159adit j\u00e1hly do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u016f\u017eete je pou\u017e\u00edt podobn\u011b jako v\u0161echny dote\u010f zm\u00edn\u011bn\u00e9 potraviny. Jeho v\u00fdhodou je, \u017ee se hod\u00ed do <strong>sladk\u00fdch i slan\u00fdch pokrm\u016f.<\/strong><\/li>\n\n\n\n<li>Uva\u0159te si z nich <strong>ka\u0161i<\/strong>, a to na sladko nebo naslano.<\/li>\n\n\n\n<li>Daj\u00ed se pou\u017e\u00edt podobn\u011b jako r\u00fd\u017ee v rizotu nebo r\u00fd\u017eov\u00e9m n\u00e1kypu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1124x750.jpg\" alt=\"J\u00e1hly a sacharidy\" class=\"wp-image-425223\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Brambory\"><\/span>5. Brambory<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje snad v\u00edce podce\u0148ovan\u00e1 sacharidov\u00e1 potravina, ne\u017e jsou brambory? Mnoz\u00ed z n\u00e1s si toti\u017e je\u0161t\u011b st\u00e1le mysl\u00ed, \u017ee bychom je m\u011bli z j\u00eddeln\u00ed\u010dku vy\u0159adit. Z n\u011bjak\u00e9ho d\u016fvodu mezi n\u00e1mi koluje p\u0159edstava, \u017ee brambory jsou sacharidov\u00e1 bomba s velk\u00fdm mno\u017estv\u00edm energie. V\u011bd\u011bli jste ale, \u017ee je to p\u0159esn\u011b <strong>naopak<\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Brambory toti\u017e pat\u0159\u00ed mezi zeleninu a v pr\u016fm\u011bru maj\u00ed pouze <strong>16 g sacharid\u016f \/ 100 g<\/strong>. Nap\u0159\u00edklad v porovn\u00e1n\u00ed s r\u00fd\u017e\u00ed je to pouze <strong>p\u011btina<\/strong> jej\u00edho obsahu sacharid\u016f. V praxi to znamen\u00e1, \u017ee <strong>100 g b\u00edl\u00e9 r\u00fd\u017ee<\/strong> (v syrov\u00e9m stavu) m\u00e1 stejn\u00e9 mno\u017estv\u00ed sacharid\u016f jako <strong>490 g brambor<\/strong> (v syrov\u00e9m stavu). Tak n\u00edzk\u00fd obsah sacharid\u016f z nich d\u011bl\u00e1 skv\u011bl\u00e9ho pomocn\u00edka p\u0159i <strong>hubnut\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 rozd\u00edl od ostatn\u00edch sacharidov\u00fdch potravin v\u0161ak maj\u00ed o n\u011bco <strong>vy\u0161\u0161\u00ed glykemick\u00fd index (GI)<\/strong>. To znamen\u00e1, \u017ee rychleji zvy\u0161uj\u00ed <strong>hladinu cukru v krvi<\/strong> (glyk\u00e9mii) po j\u00eddle. Nemus\u00edte si z toho v\u0161ak d\u011blat t\u011b\u017ekou hlavu, proto\u017ee n\u00edzk\u00fd obsah sacharid\u016f v brambor\u00e1ch (tzv. n\u00edzk\u00e1 <strong>glykemick\u00e1 n\u00e1lo\u017e<\/strong>) tento efekt zm\u00edrn\u00ed. GI brambor nav\u00edc sn\u00ed\u017e\u00edme p\u0159id\u00e1n\u00edm jin\u00fdch \u017eivin, a to b\u00edlkovin, tuku nebo vl\u00e1kniny, nap\u0159\u00edklad ve form\u011b zeleniny. Ovlivn\u00edme ho i <strong>zp\u016fsobem p\u0159\u00edpravy<\/strong> (nap\u0159. sma\u017een\u00e9 hranolky maj\u00ed vy\u0161\u0161\u00ed GI ne\u017e va\u0159en\u00e9 brambory). V kone\u010dn\u00e9m d\u016fsledku si tak brambory jako<strong> sou\u010d\u00e1st plnohodnotn\u00e9ho j\u00eddla<\/strong> mohou dop\u0159\u00e1t i lid\u00e9 s cukrovkou nebo poruchou gluk\u00f3zov\u00e9 tolerance, kte\u0159\u00ed by m\u011bli c\u00edlen\u011b udr\u017eovat svou hladinu cukru v krvi pod kontrolou.<span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuj\u00ed brambory?<\/h3>\n\n\n\n<p>Brambory jsou dobr\u00fdm zdrojem <strong>drasl\u00edku a vitaminu C<\/strong>. Vitamin C pot\u0159ebujeme nejen kv\u016fli spr\u00e1vn\u00e9 funkci <strong>imunitn\u00edho syst\u00e9mu<\/strong>, ale i pro zdrav\u00e9 <strong>kosti, chrupavky nebo k\u016f\u017ei<\/strong>. Drasl\u00edk je potom d\u016fle\u017eit\u00fd i pro spr\u00e1vn\u00fd p\u0159enos <strong>nervov\u00fdch sign\u00e1l\u016f<\/strong> nebo udr\u017een\u00ed <strong>norm\u00e1ln\u00ed hladiny krevn\u00edho tlaku<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuj\u00ed brambory?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">B\u00edlkoviny<\/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\">Jak za\u0159adit brambory do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nemus\u00edte b\u00fdt odk\u00e1zan\u00ed pouze na oby\u010dejn\u00e9 va\u0159en\u00e9 brambory s masem nebo bramborou ka\u0161i s rybou. Brambory si n\u011b\u010d\u00edm ochu\u0165te, nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pecene-citronovo-medove-kure-s-brambory\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zaj\u00edmavou marin\u00e1dou<\/a> a dejte tak pokrmu nov\u00fd rozm\u011br.<\/li>\n\n\n\n<li>Brambory m\u016f\u017eete zap\u00e9ct, zahustit d\u00edky nim pol\u00e9vku nebo je rozma\u010dkat do r\u016fzn\u00fdch placek nebo slan\u00fdch kol\u00e1\u010d\u016f.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-1124x749.jpg\" alt=\"Brambory a sacharidy\" class=\"wp-image-425238\" title=\"Brambory 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Bataty\"><\/span>6. Bat\u00e1ty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koho u\u017e nebav\u00ed j\u00edst st\u00e1le dokola klasick\u00e9 brambory, m\u016f\u017ee si j\u00eddeln\u00ed\u010dek zpest\u0159it barevn\u00fdmi <strong>bat\u00e1ty<\/strong>. A to nejen t\u011bmi nejzn\u00e1m\u011bj\u0161\u00edmi oran\u017eov\u00fdmi. Existuj\u00ed toti\u017e i <strong>\u017elut\u00e9, fialov\u00e9 nebo r\u016f\u017eov\u00e9 odr\u016fdy<\/strong>. Bat\u00e1ty pat\u0159\u00ed stejn\u011b jako klasick\u00e9 brambory mezi <strong>zeleninu<\/strong>, a tak je jejich energetick\u00e1 hodnota podobn\u011b n\u00edzk\u00e1. Maj\u00ed okolo<strong> 80 kcal \/ 100 g<\/strong>. Obsah kvalitn\u00edch polysacharid\u016f je cca <strong>17 g \/ 100g.<\/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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuj\u00ed bat\u00e1ty?<\/h3>\n\n\n\n<p>Zelenina nen\u00ed typick\u00e1 vysok\u00fdm mno\u017estv\u00edm b\u00edlkovin a podobn\u011b je tomu i u bat\u00e1t\u016f. Ty jsou ale specifick\u00e9 <strong>typem b\u00edlkovin. Tzv. sporaminy<\/strong> jsou b\u00edlkoviny, kter\u00e9 pom\u00e1haj\u00ed bat\u00e1t\u016fm &#8220;zahojit se&#8221; po mechanick\u00e9m po\u0161kozen\u00ed a na n\u00e1s pak p\u016fsob\u00ed <strong>antioxida\u010dn\u011b<\/strong>. Z\u00e1rove\u0148 podobn\u011b jako jin\u00e1 barevn\u00e1 zelenina, i bat\u00e1ty jsou bohat\u00e9 na betakaroten. Ten m\u00e1 nejen skv\u011bl\u00e9 antioxida\u010dn\u00ed \u00fa\u010dinky, ale v t\u011ble se z n\u011bj tvo\u0159\u00ed i vitamin A, kter\u00fd je d\u016fle\u017eit\u00fd pro podporu imunitn\u00edho syst\u00e9mu. Z bat\u00e1t\u016f d\u00e1le z\u00edsk\u00e1v\u00e1me i <strong>vitamin C, drasl\u00edk nebo \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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuj\u00ed bat\u00e1ty?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">B\u00edlkoviny<\/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\">Jak za\u0159adit bat\u00e1ty do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nakr\u00e1jejte je na kousky, nap\u0159\u00edklad i s dal\u0161\u00edmi druhy zeleniny, a p\u0159ipravte si z nich pe\u010den\u00e9 hranolky.<\/li>\n\n\n\n<li>Pou\u017eijte je podobn\u011b jako klasick\u00e9 brambory- jako p\u0159\u00edlohu, do pol\u00e9vky apod.<\/li>\n\n\n\n<li>P\u0159ipravte si je na sladko, nap\u0159\u00edklad ve form\u011b chutn\u00e9ho <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-cokoladovo-pomerancovy-krem-z-batatu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokol\u00e1dov\u00e9ho kr\u00e9mu<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-1124x749.jpg\" alt=\"Bat\u00e1ty a sacharidy\" class=\"wp-image-425254\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ryze\"><\/span>7. R\u00fd\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I vy si hned p\u0159edstav\u00edte b\u00edlou kulatozrnnou r\u00fd\u017ei, kterou si b\u011b\u017en\u011b d\u00e1v\u00e1te na ob\u011bd jako p\u0159\u00edlohu ke ku\u0159ec\u00edmu masu? Je to klasika, ale nemus\u00edme z\u016fstat pouze u n\u00ed. M\u016f\u017eeme si toti\u017e dop\u0159\u00e1t <strong>nespo\u010detn\u00e9 mno\u017estv\u00ed druh\u016f.<\/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\">Krom\u011b loupan\u00e9 b\u00edl\u00e9 r\u00fd\u017ee jsou to nap\u0159\u00edklad i tyto druhy:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>R\u00fd\u017ei <strong>natural<\/strong> najdeme v ochodech i pod n\u00e1zvem <strong>hn\u011bd\u00e1 r\u00fd\u017ee<\/strong>. Na rozd\u00edl od t\u00e9 loupan\u00e9 b\u00edl\u00e9 m\u00e1 v\u0161ak ponechan\u00e9 vrchn\u00ed obaly zrna a zachov\u00e1v\u00e1 si tak mno\u017estv\u00ed v\u00fd\u017eivn\u00fdch l\u00e1tek.<\/li>\n\n\n\n<li>R\u00fd\u017ee <strong>parboiled<\/strong> se zpracov\u00e1v\u00e1 speci\u00e1ln\u00ed metodou, kdy \u017eiviny z obalu zrna p\u0159ech\u00e1z\u00ed do jeho vnit\u0159ku. Po odstran\u011bn\u00ed obal\u016f si tak zachov\u00e1v\u00e1 v\u00edce \u017eivin ne\u017e klasick\u00e1 b\u00edl\u00e1 r\u00fd\u017ee.<\/li>\n\n\n\n<li>R\u00fd\u017ei <strong>arborio<\/strong> zn\u00e1te pravd\u011bpodobn\u011b hlavn\u011b z italsk\u00e9 kuchyn\u011b, kde se pou\u017e\u00edv\u00e1 do rizota. Hod\u00ed se tak\u00e9 nap\u0159\u00edklad do ml\u00e9\u010dn\u00e9 r\u00fd\u017ee.<\/li>\n\n\n\n<li><strong>\u010cerven\u00e1<\/strong> r\u00fd\u017ee m\u00e1 m\u00edrn\u011b o\u0159echovou chu\u0165 a je p\u016fvodem z himal\u00e1jsk\u00fdch hor.<\/li>\n\n\n\n<li><strong>Jasm\u00ednov\u00e1<\/strong> r\u00fd\u017ee m\u00e1 lepkavou konzistenci a \u010dasto se pou\u017e\u00edv\u00e1 v asijsk\u00e9 kuchyni, b\u011b\u017en\u011b nap\u0159\u00edklad k j\u00eddl\u016fm s om\u00e1\u010dkou.<\/li>\n\n\n\n<li><strong>Basmati<\/strong> r\u00fd\u017ee je typick\u00e1 svou v\u00fdraznou chut\u00ed a rychlou p\u0159\u00edpravou a pou\u017e\u00edv\u00e1 se zejm\u00e9na v indick\u00e9 kuchyni.<\/li>\n\n\n\n<li><strong>Divok\u00e1<\/strong> r\u00fd\u017ee (naz\u00fdvan\u00e1 i <strong>indi\u00e1nsk\u00e1<\/strong>) poch\u00e1z\u00ed ze Severn\u00ed Ameriky a pat\u0159\u00ed mezi druhy s nejvy\u0161\u0161\u00edm mno\u017estv\u00edm \u017eivin.<\/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\u0161echny druhy r\u00fd\u017ee jsou zejm\u00e9na zdrojem<strong> polysacharid\u016f<\/strong>, obsahuj\u00ed jich zhruba <strong>70-80 g \/ 100 g<\/strong>. Pod\u00edlem dal\u0161\u00edch l\u00e1tek se v\u0161ak navz\u00e1jem li\u0161\u00ed. Velk\u00fd rozd\u00edl je nap\u0159\u00edklad v mno\u017estv\u00ed <strong>vl\u00e1kniny<\/strong>. B\u00edl\u00e1 r\u00fd\u017ee m\u00e1 m\u00e9n\u011b <strong>ne\u017e 2 g \/100 g<\/strong>, proto\u017ee je zbaven\u00e1 obal\u016f zrna, kter\u00e9 vl\u00e1kninu obsahuj\u00ed. U celozrnn\u00fdch variant, kter\u00e9 nebyly zbaven\u00e9 obal\u016f (nap\u0159. <strong>r\u00fd\u017ee natural<\/strong> nebo <strong>divok\u00e1 r\u00fd\u017ee<\/strong>), je jej\u00ed obsah <strong>vy\u0161\u0161\u00ed ne\u017e 3,5 g \/100 g<\/strong> a m\u016f\u017ee dosahovat a\u017e <strong>6 g \/100 g.<\/strong><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-1124x749.jpg\" alt=\"R\u00fd\u017ee a sacharidy\" class=\"wp-image-425275\" title=\"R\u00fd\u017ee 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuje r\u00fd\u017ee?<\/h3>\n\n\n\n<p>B\u00edl\u00e1 r\u00fd\u017ee p\u0159irozen\u011b obsahuje mal\u00e9 mno\u017estv\u00ed vitamin\u016f, miner\u00e1ln\u00edch l\u00e1tek a jin\u00fdch bioaktivn\u00edch l\u00e1tek. R\u00fd\u017ee natural a dal\u0161\u00ed celozrnn\u00e9 varianty jsou v\u0161ak dobr\u00fdm zdrojem <strong>kyseliny listov\u00e9<\/strong> nebo jin\u00fdch<strong> vitamin\u016f skupiny B<\/strong>. Jedn\u00edm z nich je i <strong>tiamin<\/strong> (vitamin B1), kter\u00fd pot\u0159ebujeme pro spr\u00e1vnou funkci srdce nebo nervov\u00e9ho syst\u00e9mu. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje r\u00fd\u017ee?<\/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>B\u00edl\u00e1 r\u00fd\u017ee<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>R\u00fd\u017ee 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 r\u00fd\u017ee<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">R\u00fd\u017ee parboiled<\/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\">B\u00edlkoviny<\/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\">Jak za\u0159adit r\u00fd\u017ei do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nejjednodu\u0161\u0161\u00ed je pou\u017e\u00edt ji tak, jak to v\u0161ichni zn\u00e1me, a to jako klasickou p\u0159\u00edlohu k masu. Kdy\u017e budete druhy r\u00fd\u017ee st\u0159\u00eddat, ani tato jednoduch\u00e1 p\u0159\u00edprava v\u00e1s nemus\u00ed p\u0159estat bavit.<\/li>\n\n\n\n<li>Kdy\u017e si to v\u0161ak budete cht\u00edt p\u0159eci jen trochu zpest\u0159it, m\u016f\u017eete si ji p\u0159ipravit v r\u00e1mci j\u00eddla inspirovan\u00e9ho indickou kuchyn\u00ed.<\/li>\n\n\n\n<li>R\u00fd\u017ee se d\u00e1 p\u0159ipravit i na sladko, a to nap\u0159\u00edklad jako<a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-proteinova-mlecna-ryze-ktera-ma-jen-145-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> dom\u00e1c\u00ed ml\u00e9\u010dn\u00e1 r\u00fd\u017ee<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg\" alt=\"R\u00fd\u017ee v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-425293\" title=\"R\u00fd\u017ee v j\u00eddeln\u00ed\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: 1124px) 100vw, 1124px\" \/><\/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, i pe\u010divo <strong>pat\u0159\u00ed do zdrav\u00e9ho j\u00eddeln\u00ed\u010dku<\/strong>. Je toti\u017e zdrojem <strong>komplexn\u00edch sacharid\u016f a vl\u00e1kniny<\/strong>, podobn\u011b jako<strong> jin\u00e9 produkty z obilovin<\/strong>, a m\u016f\u017ee m\u00edt i stejn\u011b tak pozitivn\u00ed efekt na organismus. Ocen\u00edme ho nap\u0159\u00edklad p\u0159i <strong>zahn\u00e1n\u00ed hladu a navozen\u00ed pocitu sytosti<\/strong>. Vaje\u010dn\u00e1 omeleta s \u017eitn\u00fdm chlebem n\u00e1s toti\u017e zasyt\u00ed v\u00edce a na del\u0161\u00ed dobu ne\u017e samotn\u00e1 omeleta bez chleba nebo pouze s b\u00edl\u00fdm rohl\u00edkem. Kdy\u017e v\u0161ak chceme z\u00edskat v\u0161echny benefity, kter\u00e9 pe\u010divo nab\u00edz\u00ed, mus\u00edme v\u011bd\u011bt, <strong>jak si spr\u00e1vn\u011b vybrat<\/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> b\u00edl\u00e9 p\u0161eni\u010dn\u00e9 mouky<\/strong> n\u00e1m toti\u017e krom\u011b <strong>polysacharid\u016f<\/strong> a mal\u00e9ho mno\u017estv\u00ed b\u00edlkovin a tuku neposkytuje \u017e\u00e1dn\u00e9 jin\u00e9 d\u016fle\u017eit\u00e9 l\u00e1tky, stejn\u011b jako jin\u00e9 zdroje rafinovan\u00fdch sacharid\u016f. <strong>Celozrnn\u00e9 pe\u010divo<\/strong> ale nav\u00edc obsahuje <strong>vl\u00e1kninu, miner\u00e1ln\u00ed l\u00e1tky, vitaminy<\/strong> a jin\u00e9 bioaktivn\u00ed l\u00e1tky. Ty l\u00e1tky se toti\u017e nach\u00e1z\u00ed zejm\u00e9na v<strong> obalech obilninov\u00fdch zrn<\/strong>. Ta jsou p\u0159i v\u00fdrob\u011b b\u00edl\u00e9 mouky odstran\u011bna, zat\u00edmco <strong>v t\u00e9 celozrnn\u00e9 z\u016fst\u00e1vaj\u00ed<\/strong>. Pr\u00e1v\u011b proto je v\u00fdhodn\u00e9 ty celozrnn\u00e9 up\u0159ednost\u0148ovat.<\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-1124x749.jpg\" alt=\"Pe\u010divo a sacharidy\" class=\"wp-image-425308\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak si vybrat to spr\u00e1vn\u00e9 pe\u010divo?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hledejte pe\u010divo s n\u00e1zvem <strong>&#8220;celozrnn\u00e9&#8221;<\/strong><\/li>\n\n\n\n<li>Druhy naz\u00fdvan\u00e9 jako <strong>&#8220;cere\u00e1ln\u00ed&#8221;, &#8220;v\u00edcezrnn\u00e9&#8221;, &#8220;sedmizrnn\u00e9&#8221;<\/strong> apod. jsou slo\u017een\u00e9 hlavn\u011b z<strong> b\u00edl\u00e9 mouky<\/strong> a tmavou barvu m\u00e1 na sv\u011bdom\u00ed barven\u00ed, nap\u0159\u00edklad karamelem. P\u0159\u00edkladem takov\u00e9ho pe\u010diva je obl\u00edben\u00e1 cere\u00e1ln\u00ed kaiserka.<\/li>\n\n\n\n<li>Velmi dobrou variantou je i<strong> \u017eitn\u00e9 pe\u010divo<\/strong>. Pokud nejste zvykl\u00ed na v\u011bt\u0161\u00ed pod\u00edl \u017eita, dobr\u00fdm kompromisem m\u016f\u017ee b\u00fdt i <strong>\u017eitno-p\u0161eni\u010dn\u00e9<\/strong> (jeliko\u017e \u017eito je v n\u00e1zvu na prvn\u00edm m\u00edst\u011b, jeho pod\u00edl v pe\u010divu je v\u011bt\u0161\u00ed ne\u017e pod\u00edl 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\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuje celozrnn\u00e9 pe\u010divo?<\/h3>\n\n\n\n<p>Podobn\u011b jako jin\u00e9 celozrnn\u00e9 produkty, i celozrnn\u00e9 pe\u010divo je bohat\u00e9 na<strong> vitaminy skupiny B, ho\u0159\u010d\u00edk, zinek<\/strong> a dal\u0161\u00ed \u017eiviny.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje pe\u010divo?<\/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>Chl\u00e9b z b\u00edl\u00e9 p\u0161eni\u010dn\u00e9 mouky (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Celozrnn\u00fd p\u0161eni\u010dn\u00fd chl\u00e9b (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017ditn\u00fd chl\u00e9b (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\">B\u00edlkoviny<\/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 is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Pe\u010divo v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-425325\" title=\"Pe\u010divo v j\u00eddeln\u00ed\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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Testoviny_kuskus_bulgur\"><\/span>9. T\u011bstoviny, kuskus, bulgur<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobn\u011b jako je tomu u pe\u010diva nebo r\u00fd\u017ee, i v tomto p\u0159\u00edpad\u011b m\u016f\u017eeme volit mezi klasickou variantou z <strong>b\u00edl\u00e9 p\u0161eni\u010dn\u00e9 mouky nebo celozrnnou alternativou<\/strong>. V\u0161echny n\u00e1m poskytnou podobn\u00e9 mno\u017estv\u00ed sacharid\u016f, a to zhruba <strong>65 &#8211; 75 g \/ 100 g<\/strong>, ale li\u0161\u00ed se v obsahu <strong>vl\u00e1kniny a&nbsp; mikro\u017eivin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/testoviny\" class=\"ek-link\">T\u011bstoviny<\/a> z b\u00edl\u00e9 p\u0161eni\u010dn\u00e9 mouky maj\u00ed cca 3 g vl\u00e1kniny \/ 100 g, zat\u00edmco ty celozrnn\u00e9 maj\u00ed a\u017e <strong>trojn\u00e1sobn\u00e9 mno\u017estv\u00ed<\/strong>, a to zhruba <strong>9 g \/ 100 g.<\/strong><\/li>\n\n\n\n<li>U t\u011bstovin m\u016f\u017eeme s\u00e1hnout po v\u00fdrobc\u00edch z <strong>pseudoobilovin<\/strong> nebo <a href=\"https:\/\/gymbeam.cz\/bio-cockove-testoviny-vretena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lu\u0161t\u011bnin<\/strong><\/a>. Ty se li\u0161\u00ed nejen v obsahu vl\u00e1kniny, ale i vitamin\u016f a dal\u0161\u00edch bioaktivn\u00edch l\u00e1tek.<\/li>\n\n\n\n<li>I <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kuskus-cs\/\" class=\"ek-link\">kuskus<\/a> se\u017eeneme v klasick\u00e9 b\u00edl\u00e9 a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">celozrnn\u00e9<\/a> variant\u011b. Ten celozrnn\u00fd je u\u017e ze zmi\u0148ovan\u00fdch d\u016fvod\u016f <strong>v\u00fd\u017eivn\u011bj\u0161\u00ed<\/strong> a v\u00fdhodou je, \u017ee je chu\u0165ov\u011b velmi podobn\u00fd tomu klasick\u00e9mu.<\/li>\n\n\n\n<li>Bulgur je vyroben\u00fd <strong>mlet\u00edm cel\u00e9ho zrna p\u0161enice<\/strong>. Jeliko\u017e nen\u00ed odstran\u011bn\u00e1 \u017e\u00e1dn\u00e1 \u010d\u00e1st zrna, tato potravina si zachov\u00e1v\u00e1 v\u0161echny sv\u00e9 miner\u00e1ln\u00ed l\u00e1tky a vitaminy, ale i 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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuj\u00ed tyto potraviny?<\/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\">Klasick\u00e9 p\u0161eni\u010dn\u00e9 bezvaje\u010dn\u00e9 t\u011bstoviny (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Celozrnn\u00e9 p\u0161eni\u010dn\u00e9 t\u011bstoviny (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bulgur (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Kuskus (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Celozrnn\u00fd kuskus (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\">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\">B\u00edlkoviny<\/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\">Jak za\u0159adit tyto potraviny do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u0161echny m\u016f\u017eete pou\u017e\u00edt klasicky jako p\u0159\u00edlohu v r\u00e1mci hlavn\u00edho j\u00eddla. P\u0159ipravte si nap\u0159\u00edklad tyto <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kureci-maso-s-testovinami-spenatem-a-kremovou-omackou\/\" class=\"ek-link\">t\u011bstoviny s ku\u0159ec\u00edm masem a \u0161pen\u00e1tovou om\u00e1\u010dkou<\/a>.<\/li>\n\n\n\n<li>P\u0159ipravte si je nap\u0159\u00edklad v zape\u010den\u00e9 form\u011b.<\/li>\n\n\n\n<li>Daj\u00ed se p\u0159ipravit i na sladko, nap\u0159\u00edklad jako tento <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-snidanovy-kuskusovy-nakyp-s-jablky-a-tvarohem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kuskusov\u00fd n\u00e1kyp<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si chcete zpest\u0159it j\u00eddeln\u00ed\u010dek r\u016fzn\u00fdmi druhy t\u011bstovin, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nahradit-bezne-psenicne-testoviny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak nahradit b\u011b\u017en\u00e9 p\u0161eni\u010dn\u00e9 t\u011bstoviny?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-1124x749.jpg\" alt=\"Kuskus v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-425340\" title=\"Kuskus v j\u00eddeln\u00ed\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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Lusteniny\"><\/span>10. Lu\u0161t\u011bniny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Lu\u0161t\u011bniny<\/a> jsou v\u0161estrann\u00e1 potravina, kter\u00e1 n\u00e1m dod\u00e1 <strong>komplexn\u00ed sacharidy, b\u00edlkoviny, vl\u00e1kninu<\/strong> a \u0161irokou \u0161k\u00e1lu <strong>mikro\u017eivin<\/strong>. Jedn\u00e1 se tak sv\u00fdm zp\u016fsobem o zapomenutou superpotravinu. Jednotliv\u00e9 druhy se navz\u00e1jem m\u00edrn\u011b li\u0161\u00ed v obsahu \u017eivin, ale mno\u017estv\u00ed sacharid\u016f se v\u011bt\u0161inou pohybuje v rozmez\u00ed <strong>30-50 g \/ 100 g<\/strong>. V \u010dem v\u0161echny lu\u0161t\u011bniny vynikaj\u00ed je obsah <strong>vl\u00e1kniny<\/strong>. Ta se v nach\u00e1z\u00ed v mno\u017estv\u00ed p\u0159ibli\u017en\u011b <strong>15-30 g \/ 100 g<\/strong>. Nap\u0159\u00edklad porce \u010derven\u00e9 \u010do\u010dky velikosti 50 g v\u00e1m jednodu\u0161e dod\u00e1 15 g vl\u00e1kniny, co\u017e je polovina doporu\u010den\u00e9 denn\u00ed d\u00e1vky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuj\u00ed lu\u0161t\u011bniny?<\/h3>\n\n\n\n<p>Navzdory tomu, \u017ee lu\u0161t\u011bniny jsou rostlinn\u00e9 potraviny, jsou pova\u017eov\u00e1ny za dobr\u00fd <strong>zdroj b\u00edlkovin<\/strong>. Sice <strong>nejsou plnohodnotn\u00e9<\/strong> tak, jako \u017eivo\u010di\u0161n\u00e9 zdroje (neobsahuj\u00ed optim\u00e1ln\u00ed mno\u017estv\u00ed n\u011bkter\u00fdch esenci\u00e1ln\u00edch aminokyselin), ale maj\u00ed k nim bl\u00edzko. Pokud je ale v j\u00eddle dopln\u00edme o <strong>obilovinu nebo maso<\/strong>, p\u0159\u00edpadn\u011b jinou <strong>\u017eivo\u010di\u0161nou potravinu<\/strong>, nemus\u00edme se ni\u010deho b\u00e1t, jeliko\u017e p\u0159\u00edjem esenci\u00e1ln\u00edch aminokyselin bude vyv\u00e1\u017een\u011bj\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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuj\u00ed lu\u0161t\u011bniny?<\/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>Hn\u011bd\u00e1 \u010do\u010dka<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cervena-cocka\/\" class=\"ek-link\">\u010cerven\u00e1 \u010do\u010dka<\/a><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cizrna\/\" class=\"ek-link\">Cizrna<\/a><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Hr\u00e1ch<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u010cerven\u00e1 fazole<\/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\">B\u00edlkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">Jak za\u0159adit lu\u0161t\u011bniny do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uva\u0159te si z nich jednoduchou a chutnou <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremova-cockova-polevka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pol\u00e9vku<\/a>.<\/li>\n\n\n\n<li>Zpest\u0159ete si j\u00eddeln\u00ed\u010dek netypickou <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lusteninova-pomazanka-z-cizrny-a-fazoli\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pomaz\u00e1nkou<\/a> z lu\u0161t\u011bnin.<\/li>\n\n\n\n<li>M\u016f\u017eete si je tak\u00e9 jen tak nasypat do <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-caesar-salat-s-krupavou-cizrnou\/\" class=\"ek-link\">sal\u00e1tu<\/a> nebo si p\u0159ipravit bezmas\u00e9 j\u00eddlo, kde <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-cizrna-na-paprice-v-kremove-omacce\/\" class=\"ek-link\">maso nahrad\u00edte lu\u0161t\u011bninou<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-1124x749.jpg\" alt=\"Cizrna a sacharidy\" class=\"wp-image-425361\" title=\"Cizrna 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: 1124px) 100vw, 1124px\" \/><\/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 pojmem m\u00fcsli si m\u016f\u017eeme p\u0159edstavit nespo\u010detn\u00e9 mno\u017estv\u00ed produkt\u016f. Do t\u00e9to skupiny potravin se \u0159ad\u00ed se od <strong>sm\u011bsi r\u016fzn\u00fdch druh\u016f vlo\u010dek a\u017e po zap\u00e9kan\u00e9 m\u00fcsli<\/strong>, kter\u00e9 m\u016f\u017ee n\u011bkdy slo\u017een\u00edm p\u0159ipom\u00ednat sladkosti. V\u0161echny produkty jsou zdrojem <strong>komplexn\u00edch sacharid\u016f<\/strong>, ale mnoh\u00e9 z nich z\u00e1rove\u0148 obsahuj\u00ed i velk\u00e9 mno\u017estv\u00ed <strong>cukru a tuku<\/strong>. To z nich d\u011bl\u00e1 potravinu, kter\u00e1 by se nem\u011bla v j\u00eddeln\u00ed\u010dku objevovat pravideln\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si v\u0161ak dob\u0159e vybereme, m\u00fcsli m\u016f\u017ee b\u00fdt <strong>b\u011b\u017enou a zdravou sou\u010d\u00e1st\u00ed na\u0161eho j\u00eddeln\u00ed\u010dku<\/strong>. P\u0159i spr\u00e1vn\u00e9m v\u00fdb\u011bru bude nejen skv\u011bl\u00fdm zdrojem komplexn\u00edch sacharid\u016f, kter\u00e9 n\u00e1s kvalitn\u011b <strong>zasyt\u00ed<\/strong>, ale i dobr\u00fdm zdrojem <strong>vl\u00e1kniny, vitamin\u016f<\/strong> a dal\u0161\u00edch \u017eivin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak si vybrat to spr\u00e1vn\u00e9 m\u00fcsli?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V prvn\u00ed \u0159ad\u011b v\u017edy \u010dt\u011bte <strong>etikety na obalech potravin.<\/strong><\/li>\n\n\n\n<li>Zkontrolujte <strong>slo\u017een\u00ed<\/strong> konkr\u00e9tn\u00edho m\u00fcsli. \u010c\u00edm je krat\u0161\u00ed, t\u00edm je produkt pravd\u011bpodobn\u011b lep\u0161\u00ed volba.<\/li>\n\n\n\n<li>Na za\u010d\u00e1tku slo\u017een\u00ed hledejte <strong>celozrnn\u00e9 obiloviny<\/strong>. Mohou to b\u00fdt nap\u0159\u00edklad ovesn\u00e9 vlo\u010dky, pohankov\u00e1 mouka, celozrnn\u00e1 p\u0161eni\u010dn\u00e1 mouka apod. \u010c\u00edm vy\u0161\u0161\u00ed pod\u00edl t\u011bchto slo\u017eek, t\u00edm l\u00e9pe.<\/li>\n\n\n\n<li>Up\u0159ednost\u0148ujte ty, kter\u00e9 nemaj\u00ed ve slo\u017een\u00ed <strong>p\u0159idan\u00fd cukr<\/strong>. Pokud se bez doslazen\u00fdch m\u00fcsli neobejdete, vyb\u00edrejte alespo\u0148 ty, kter\u00e9 ho nemaj\u00ed napsan\u00fd na p\u0159edn\u00edch m\u00edstech seznamu.<\/li>\n\n\n\n<li>V\u0161\u00edmejte si i <strong>tabulky nutri\u010dn\u00edch hodnot<\/strong>. C\u00edlem by m\u011bl b\u00fdt produkt s<strong> co nejmen\u0161\u00edm obsahem cukru a s mno\u017estv\u00edm vl\u00e1kniny alespo\u0148 5 g \/ 100 g.<\/strong><\/li>\n\n\n\n<li>V\u0161eobecn\u011b plat\u00ed, \u017ee bychom se m\u011bli ide\u00e1ln\u011b vyh\u00fdbat <strong>zap\u00e9kan\u00fdm m\u00fcsli<\/strong>. Po p\u0159e\u010dten\u00ed slo\u017een\u00ed zjist\u00edte, \u017ee jsou ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f pln\u00e9 p\u0159idan\u00e9ho cukru a tuku.<\/li>\n\n\n\n<li>Nejlep\u0161\u00ed variantou je <strong>sypan\u00e9 m\u00fcsli<\/strong> tvo\u0159en\u00e9 z r\u016fzn\u00fdch druh\u016f vlo\u010dek, p\u0159\u00edpadn\u011b s p\u0159idan\u00fdmi o\u0159echy nebo su\u0161en\u00fdm ovocem.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje m\u00fcsli?<\/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\"><p style=\"text-align: center\">Pr\u016fm\u011brn\u00e9 sypan\u00e9 m\u00fcsli s o\u0159echy<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Priemern\u00e9 zapekan\u00e9 m\u00fcsli s orechami<\/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\">B\u00edlkoviny<\/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\">Jak za\u0159adit m\u00fcsli do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nen\u00ed nic jednodu\u0161\u0161\u00edho ne\u017e je nasypat do jogurt a spole\u010dn\u011b s ovocem a <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echov\u00fdm m\u00e1slem<\/a> si ho dop\u0159\u00e1t na sva\u010dinu nebo sn\u00eddani.<\/li>\n\n\n\n<li>Jogurt m\u016f\u017eete nahradit tvarohem, skyrem nebo zakysan\u00fdm n\u00e1pojem a m\u00e1te hned n\u011bkolik dal\u0161\u00edch variant tohoto jednoduch\u00e9ho j\u00eddla.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1124x749.jpg\" alt=\"M\u00fcsli v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-425376\" title=\"M\u00fcsli v j\u00eddeln\u00ed\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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Ovoce\"><\/span>12. Ovoce<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na rozd\u00edl od p\u0159edch\u00e1zej\u00edc\u00edch potravin je ovoce zdrojem zejm\u00e9na <strong>jednoduch\u00fdch cukr\u016f<\/strong>, zat\u00edmco obsahuje jen <strong>minim\u00e1ln\u00ed mno\u017estv\u00ed polysacharid\u016f<\/strong>. Nap\u0159\u00edklad 100 g <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/jablka-cs\/\" class=\"ek-link\">jablka <\/a>obsahuje 12 g sacharid\u016f, z \u010deho\u017e 11 g tvo\u0159\u00ed cukry. Ovoce n\u00e1s tak nap\u0159. v porovn\u00e1n\u00ed s celozrnn\u00fdmi t\u011bstovinami nebo lu\u0161t\u011bninami nezasyt\u00ed tak kvalitn\u011b. Z\u00e1rove\u0148 je <strong>rychleji str\u00e1ven\u00e9<\/strong> a m\u016f\u017ee zp\u016fsobit v\u011bt\u0161\u00ed v\u00fdkyvy cukru v krvi (glyk\u00e9mie) v porovn\u00e1n\u00ed s potravinami, kter\u00e9 jsou zdrojem komplexn\u00edch sacharid\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ale neznamen\u00e1, \u017ee ovoce do na\u0161eho j\u00eddeln\u00ed\u010dku nepat\u0159\u00ed. Pr\u00e1v\u011b naopak, m\u00e1 mnoho zdravotn\u00edch benefit\u016f, jako je nap\u0159\u00edklad obsah vl\u00e1kniny a v nejedn\u00e9 studii se p\u00ed\u0161e o tom, \u017ee je d\u00e1van\u00e9 do souvislosti nap\u0159\u00edklad s <strong>ni\u017e\u0161\u00ed t\u011blesnou hmotnost\u00ed, ni\u017e\u0161\u00edm p\u0159\u00edjmem energie nebo sn\u00ed\u017een\u00fdm rizikem vzniku srde\u010dn\u011b-c\u00e9vn\u00edch onemocn\u011bn\u00ed.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ovoce si nem\u016f\u017eeme dop\u0159\u00e1t v neomezen\u00e9m mno\u017estv\u00ed, ale pokud se budete dr\u017eet doporu\u010den\u00ed a denn\u011b si d\u00e1te <strong>zhruba dv\u011b porce<\/strong> (jedna porce se v\u00e1m vejde do hrsti), nemus\u00edte se b\u00e1t, \u017ee to s mno\u017estv\u00edm cukru p\u0159e\u017eenete. Nav\u00edc je v\u017edy v\u00fdhodn\u011bj\u0161\u00ed dop\u0159\u00e1t si p\u0159irozen\u00fd cukr z ovoce, kdy ho p\u0159ijmeme i s vl\u00e1kninou a jin\u00fdmi \u017eivinami, ne\u017e si d\u00e1t jin\u00e9 zdroje cukru. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"731\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1124x731.jpg\" alt=\"Ovoce a sacharidy\" class=\"wp-image-425391\" title=\"Ovoce 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 dal\u0161\u00ed \u017eiviny obsahuje ovoce?<\/h3>\n\n\n\n<p>Ovoci sice chyb\u00ed komplexn\u00ed sacharidy, b\u00edlkoviny nebo tuk, ale to n\u00e1m vynahrazuje sv\u00fdm obsahem <strong>miner\u00e1ln\u00edch l\u00e1tek, vitamin\u016f<\/strong> a dal\u0161\u00edch bioaktivn\u00edch l\u00e1tek. Ka\u017ed\u00e9 ovoce vynik\u00e1 v obsahu jin\u00fdch \u017eivin, proto je ide\u00e1ln\u00ed m\u00edt v j\u00eddeln\u00ed\u010dku<strong> co nejv\u00edce druh\u016f<\/strong>. Bobulovit\u00e9 ovoce a kiwi jsou nap\u0159\u00edklad dobr\u00fdm zdrojem<strong> vitaminu C<\/strong>. Ban\u00e1ny, meru\u0148ky nebo broskve jsou bohat\u00e9 na <strong>drasl\u00edk<\/strong>. Obsah vl\u00e1kniny v ovoci se pohybuje zhruba v rozmez\u00ed od<strong> 1 &#8211; 7 g \/ 100 g<\/strong>, p\u0159i\u010dem\u017e jsou v n\u011bm kombinovan\u00e9 <strong>rozpustn\u00e9 i nerozpustn\u00e9<\/strong> druhy vl\u00e1kniny. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuj\u00ed n\u011bkter\u00e9 druhy ovoce?<\/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>Jablko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ban\u00e1n<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">Pomeran\u010d<\/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\">B\u00edlkoviny<\/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\">Jak za\u0159adit ovoce do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud v\u00e1s u\u017e nebav\u00ed chroupat na ka\u017edou sva\u010dinu jedno jablko, p\u0159idejte si ho do ka\u0161e, jogurtu nebo vyzkou\u0161ejte n\u00e1\u0161 recept na jablka v \u017eupanu.<\/li>\n\n\n\n<li>Ovoce m\u016f\u017eete schovat do tohoto <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-jednoduchy-jablecny-zavin-s-tvarohem-orisky-a-skorici\/\" class=\"ek-link\">chutn\u00e9ho z\u00e1vinu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/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 ovoce se d\u00e1 vyrobit i zdrav\u011bj\u0161\u00ed verze <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-domaci-ovocne-nanuky-3x-jinak\/\" class=\"ek-link\">zmrzliny<\/a> nebo ho m\u016f\u017eete p\u0159idat do <a href=\"https:\/\/gymbeam.cz\/blog\/jak-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothie<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce zaj\u00edmavost\u00ed o ovoci se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-kalorii-ma-ovoce-a-ktere-vitaminy-a-mineralni-latky-obsahuje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik kalori\u00ed m\u00e1 ovoce a kter\u00e9 vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky obsahuje?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-1124x749.jpg\" alt=\"Ovoce v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-425406\" title=\"Ovoce v j\u00eddeln\u00ed\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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_odnest\"><\/span>Co si z toho odn\u00e9st?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sacharidy pat\u0159\u00ed do ka\u017ed\u00e9ho zdrav\u00e9ho j\u00eddeln\u00ed\u010dku. Na\u0161e t\u011blo je toti\u017e pot\u0159ebuje pro svou <strong>spr\u00e1vnou funkci<\/strong>. Sacharidov\u00e9 potraviny v sob\u011b nav\u00edc skr\u00fdvaj\u00ed velk\u00e9 mno\u017estv\u00ed dal\u0161\u00edch \u017eivin, kter\u00e9 v jin\u00fdch potravinov\u00fdch skupin\u00e1ch chyb\u00ed. Nap\u0159\u00edklad takovou <strong>vl\u00e1kninu<\/strong> bychom jen t\u011b\u017eko hledali v mase nebo jin\u00fdch \u017eivo\u010di\u0161n\u00fdch potravin\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I mezi sacharidov\u00fdmi potravinami jsou ale <strong>rozd\u00edly<\/strong>, proto je pot\u0159eba v\u011bd\u011bt, <strong>jak vybrat ty spr\u00e1vn\u00e9<\/strong>. Vy v tom u\u017e m\u00e1te na\u0161t\u011bst\u00ed po p\u0159e\u010dten\u00ed \u010dl\u00e1nku jasno a v\u00edte, po kter\u00fdch potravin\u00e1ch s\u00e1hnout. Tak kter\u00e9 nov\u00e9 potraviny vyzkou\u0161\u00edte p\u0159i nejbli\u017e\u0161\u00edm va\u0159en\u00ed?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud byl \u010dl\u00e1nek pro v\u00e1s u\u017eite\u010dn\u00fd, nenech\u00e1vejte si ho pro sebe a sd\u00edlejte ho mezi sv\u00fdmi p\u0159\u00e1teli a zn\u00e1m\u00fdmi.<\/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>Byla by velk\u00e1 \u0161koda, kdybychom z j\u00eddeln\u00ed\u010dku vy\u0159adili sacharidy. Ochudili bychom se toti\u017e o mno\u017estv\u00ed zdravotn\u00edch benefit\u016f, kter\u00e9 tyto potraviny s sebou p\u0159in\u00e1\u0161\u00ed. A nav\u00edc bychom p\u0159i\u0161li o tolik skv\u011bl\u00fdch mo\u017enost\u00ed, jak si zp\u0159\u00edjemnit \u017eivot! Proto je nepos\u00edlejte do zapomn\u011bn\u00ed, ale rad\u011bji se nau\u010dte, jak vybrat ty spr\u00e1vn\u00e9.<\/p>\n","protected":false},"author":156,"featured_media":425113,"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":[32],"tags":[6669,6837,7245,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-427592","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-jidelnicek","9":"tag-makroziviny-cs","10":"tag-sacharidy-cs","11":"tag-strava-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 potravin, kter\u00e9 zdrav\u011b dopln\u00ed sacharidy v j\u00eddeln\u00ed\u010dku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sacharidy v potravin\u00e1ch. 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