{"id":429898,"date":"2023-04-03T14:48:52","date_gmt":"2023-04-03T12:48:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=429898"},"modified":"2023-05-05T14:20:24","modified_gmt":"2023-05-05T12:20:24","slug":"vegetarianstvi-vyhody-a-nevyhody-stravy-bez-masa","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/vegetarianstvi-vyhody-a-nevyhody-stravy-bez-masa\/","title":{"rendered":"Vegetari\u00e1nstv\u00ed: V\u00fdhody a nev\u00fdhody stravy bez masa"},"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\/vegetarianstvi-vyhody-a-nevyhody-stravy-bez-masa\/#Co_je_vegetarianstvi_a_kdo_je_vegetarian\" title=\"Co je vegetari\u00e1nstv\u00ed a kdo je vegetari\u00e1n?\">Co je vegetari\u00e1nstv\u00ed a kdo je vegetari\u00e1n?<\/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\/vegetarianstvi-vyhody-a-nevyhody-stravy-bez-masa\/#Je_vegetarianska_strava_zdrava\" title=\"Je vegetari\u00e1nsk\u00e1 strava zdrav\u00e1?\">Je vegetari\u00e1nsk\u00e1 strava zdrav\u00e1?<\/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\/vegetarianstvi-vyhody-a-nevyhody-stravy-bez-masa\/#Jake_vyhody_ma_vegetarianska_strava\" title=\"Jak\u00e9 v\u00fdhody m\u00e1 vegetari\u00e1nsk\u00e1 strava?\">Jak\u00e9 v\u00fdhody m\u00e1 vegetari\u00e1nsk\u00e1 strava?<\/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\/vegetarianstvi-vyhody-a-nevyhody-stravy-bez-masa\/#Jake_nevyhody_ma_vegetarianska_strava\" title=\"Jak\u00e9 nev\u00fdhody m\u00e1 vegetari\u00e1nsk\u00e1 strava?\">Jak\u00e9 nev\u00fdhody m\u00e1 vegetari\u00e1nsk\u00e1 strava?<\/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\/vegetarianstvi-vyhody-a-nevyhody-stravy-bez-masa\/#Cim_jsou_specificke_jine_formy_vegetarianstvi\" title=\"\u010c\u00edm jsou specifick\u00e9 jin\u00e9 formy vegetari\u00e1nstv\u00ed?\">\u010c\u00edm jsou specifick\u00e9 jin\u00e9 formy vegetari\u00e1nstv\u00ed?<\/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\/vegetarianstvi-vyhody-a-nevyhody-stravy-bez-masa\/#Je_vegetarianstvi_zdravejsi_nez_bezna_racionalni_strava\" title=\"Je vegetari\u00e1nstv\u00ed zdrav\u011bj\u0161\u00ed ne\u017e b\u011b\u017en\u00e1 racion\u00e1ln\u00ed strava?\">Je vegetari\u00e1nstv\u00ed zdrav\u011bj\u0161\u00ed ne\u017e b\u011b\u017en\u00e1 racion\u00e1ln\u00ed strava?<\/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\/vegetarianstvi-vyhody-a-nevyhody-stravy-bez-masa\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vegetari\u00e1nstv\u00ed rozd\u011bluje lidi na dva t\u00e1bory. Na jedn\u00e9 stran\u011b stoj\u00ed ti, kte\u0159\u00ed ho pova\u017euj\u00ed za nejzdrav\u011bj\u0161\u00ed zp\u016fsob stravov\u00e1n\u00ed. Na druh\u00e9m b\u0159ehu naopak panuje n\u00e1zor, \u017ee tento stravovac\u00ed sm\u011br jde ruku v ruce se zdravotn\u00edmi probl\u00e9my. Zaj\u00edmav\u00e9 na tom je, \u017ee nakonec maj\u00ed ob\u011b skupiny \u010d\u00e1ste\u010dn\u011b pravdu. U vegetari\u00e1nsk\u00e9 stravy se toti\u017e opravdu m\u016f\u017ee st\u00e1t, \u017ee n\u00e1m budou chyb\u011bt nap\u0159\u00edklad n\u011bkter\u00e9 vitam\u00edny, a to zv\u00fd\u0161\u00ed riziko zdravotn\u00edch probl\u00e9m\u016f. Z\u00e1rove\u0148 v\u0161ak m\u016f\u017ee b\u00fdt dob\u0159e sestaven\u00e1 vegetari\u00e1nsk\u00e1 strava pro na\u0161e zdrav\u00ed tak\u00e9 prosp\u011b\u0161n\u00e1. Jak\u00e9 jsou tedy v\u00fdhody a nev\u00fdhody vegetari\u00e1nstv\u00ed okem v\u011bdy?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">V \u010dl\u00e1nku se do\u010dtete o v\u00fdhod\u00e1ch vegetari\u00e1nstv\u00ed na:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#srdecne-cevni-onemocneni\">srde\u010dn\u011b &#8211; c\u00e9vn\u00ed onemocn\u011bn\u00ed<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#vznik-cukrovky-2-typu\">vznik cukrovky 2. typu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#vyskyt-nadorovych-onemocneni\">v\u00fdskyt n\u00e1dorov\u00fdch onemocn\u011bn\u00ed<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#hubnuti-a-telesnou-hmotnost\">hubnut\u00ed a t\u011blesnou hmotnost<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#zivotni-prostredi\">\u017eivotn\u00ed prost\u0159ed\u00ed<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#chov-zvirat\">chov zv\u00ed\u0159at<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">V \u010dl\u00e1nku se do\u010dtete o nev\u00fdhod\u00e1ch vegetari\u00e1nstv\u00ed na:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#prijem-esencialnych-zivin\">p\u0159\u00edjem esenci\u00e1ln\u00edch \u017eivin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#spolocensky-zivot\">spole\u010densk\u00fd \u017eivot<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#prijem-zpracovanych-potravin\">p\u0159\u00edjem zpracovan\u00fdch potravin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#nutnost-suplementace\">nutnost suplementace<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_vegetarianstvi_a_kdo_je_vegetarian\"><\/span>Co je vegetari\u00e1nstv\u00ed a kdo je vegetari\u00e1n?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vegetari\u00e1nstv\u00ed je stravovac\u00ed sm\u011br, p\u0159i kter\u00e9m jsou ze stravy vy\u0159azeny <strong>n\u011bkter\u00e9 skupiny \u017eivo\u010di\u0161n\u00fdch potravin. <\/strong>V\u011bt\u0161ina vegetari\u00e1n\u016f vy\u0159azuje <strong>maso<\/strong>, ale mohou se k tomu p\u0159idat i <strong>vejce, ryby <\/strong>\u010di <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky. <\/strong>Na z\u00e1klad\u011b \u017eivo\u010di\u0161n\u00fdch potravin, kter\u00e9 jsou ze stravy vylou\u010deny, se vegetari\u00e1nstv\u00ed rozd\u011bluje na n\u011bkolik forem.<\/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 formy vegetari\u00e1nstv\u00ed zn\u00e1me?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Semivegetari\u00e1nstv\u00ed (flexitari\u00e1nstv\u00ed)<\/strong> &#8211; Jedn\u00e1 se o <strong>nejm\u00e9n\u011b striktn\u00ed formu<\/strong> vegetari\u00e1nstv\u00ed. Semivegetari\u00e1ni toti\u017e \u017eivo\u010di\u0161n\u00e9 potraviny, a to i v\u010detn\u011b masa, nevylu\u010duj\u00ed z j\u00eddeln\u00ed\u010dku \u00fapln\u011b, ale maj\u00ed je tam v omezen\u00e9m mno\u017estv\u00ed.<\/li><li><strong>Pescateri\u00e1nstv\u00ed<\/strong> &#8211; Po semivegetari\u00e1nstv\u00ed se jedn\u00e1 o druhou nejm\u00e9n\u011b omezuj\u00edc\u00ed formu vegetari\u00e1nstv\u00ed. Pescateri\u00e1ni nekonzumuj\u00ed maso, ale v j\u00eddeln\u00ed\u010dku maj\u00ed <strong><a href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a><\/strong>, <strong>vejce <\/strong>i <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky.&nbsp;<\/strong><\/li><li><strong>Lakto &#8211; ovo vegetari\u00e1nstv\u00ed<\/strong> &#8211; Lid\u00e9, kte\u0159\u00ed dodr\u017euj\u00ed tento stravovac\u00ed sm\u011br, vy\u0159azuj\u00ed maso a ryby, ale maj\u00ed v j\u00eddeln\u00ed\u010dku ponechan\u00e1 <strong>vejce<\/strong> a <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/strong>. Jedn\u00e1 se o nej\u010dast\u011bj\u0161\u00ed formu vegetari\u00e1nstv\u00ed.<\/li><li><strong>Ovo &#8211; vegetari\u00e1nstv\u00ed<\/strong> &#8211; V tomto p\u0159\u00edpad\u011b je j\u00eddeln\u00ed\u010dek ji\u017e v\u00fdrazn\u011b omezen\u011bj\u0161\u00ed. Tito vegetari\u00e1ni toti\u017e z \u017eivo\u010di\u0161n\u00fdch potravin jed\u00ed pouze <strong>vejce<\/strong>. Naopak vy\u0159azuj\u00ed nejen maso a ryby, ale tak\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky.<\/li><li><strong>Lakto &#8211; vegetari\u00e1nstv\u00ed<\/strong> &#8211; U t\u00e9to formy jsou povoleny ml\u00e9\u010dn\u00e9 v\u00fdrobky, ale z j\u00eddeln\u00ed\u010dku je vy\u0159azeno maso, ryby i vejce.<\/li><li><strong>Veganstv\u00ed <\/strong>&#8211; J\u00eddeln\u00ed\u010dek vegana neobsahuje <strong>\u017e\u00e1dn\u00e9 \u017eivo\u010di\u0161n\u00e9 potraviny.<\/strong>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[28]<\/span><\/li><li><strong>RAW strava (veganstv\u00ed) &#8211; <\/strong>V tomto p\u0159\u00edpad\u011b jsou z j\u00eddeln\u00ed\u010dku vylou\u010deny nejen v\u0161echny <strong>\u017eivo\u010di\u0161n\u00e9 produkty, <\/strong>ale tak\u00e9 v\u0161echny <strong>tepeln\u011b zpracovan\u00e9 potraviny <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.jandonline.org\/article\/S0002-8223(04)01281-7\/fulltext\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nad 48 \u00b0C<\/a>.<\/strong> RAW &nbsp;strava tak obsahuje zejm\u00e9na <strong>syrov\u00e9 potraviny, <\/strong>jako je <strong>zelenina, ovoce, o\u0159echy, semena <\/strong>\u010di <strong>nakl\u00ed\u010den\u00e9 lu\u0161t\u011bniny a obilniny. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[34]<\/span><\/li><li><strong>Frutari\u00e1nstv\u00ed<\/strong> &#8211; &nbsp;V j\u00eddeln\u00ed\u010dku frutari\u00e1na nenajdeme nic krom\u011b <strong>ovoce<\/strong>, p\u0159\u00edpadn\u011b<strong> o\u0159ech\u016f a semen<\/strong>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1124x750.jpg\" alt=\"Jak\u00e9 jsou druhy vegetari\u00e1nstv\u00ed?\" class=\"wp-image-429175\" width=\"843\" height=\"563\" title=\"Jak\u00e9 jsou druhy vegetari\u00e1nstv\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_vegetarianska_strava_zdrava\"><\/span>Je vegetari\u00e1nsk\u00e1 strava zdrav\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoh\u00e9 organizace se shoduj\u00ed na tom, \u017ee spr\u00e1vn\u011b sestaven\u00e1 vegetari\u00e1nsk\u00e1 strava dok\u00e1\u017ee pokr\u00fdt v\u0161echny v\u00fd\u017eivov\u00e9 pot\u0159eby na\u0161eho organismu a <strong>m\u00e1 nav\u00edc mnoho zdravotn\u00edch benefit\u016f<\/strong>. Tento n\u00e1zor podporuje nap\u0159\u00edklad WHO (Sv\u011btov\u00e1 zdravotnick\u00e1 organizace) nebo americk\u00e1 <em>Academy of Nutrition and Dietetics<\/em>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [1,16,28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je v\u0161ak pot\u0159eba p\u0159ipomenout, \u017ee se to t\u00fdk\u00e1 <strong>spr\u00e1vn\u011b slo\u017een\u00e9ho vegetari\u00e1nsk\u00e9ho j\u00eddeln\u00ed\u010dku. <\/strong>Zdravotn\u00ed benefity, jako nap\u0159\u00edklad sn\u00ed\u017een\u00e9 riziko vysok\u00e9ho tlaku \u010di cholesterolu, m\u00e1 vegetari\u00e1nsk\u00e1 strava s dostate\u010dn\u00fdm obsahem <strong>zeleniny a ovoce, celozrnn\u00fdch v\u00fdrobk\u016f, <\/strong><a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bnin<\/a>, <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o\u0159ech\u016f a semen<\/strong><\/a> a dal\u0161\u00edch co nejm\u00e9n\u011b pr\u016fmyslov\u011b zpracovan\u00fdch potravin. Jinak \u0159e\u010deno, je to strava, kter\u00e1 poskytuje dostatek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkovin<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00fdch tuk\u016f<\/a>,<strong> miner\u00e1ln\u00edch l\u00e1tek, vitam\u00edn\u016f a dal\u0161\u00edch prosp\u011b\u0161n\u00fdch bioaktivn\u00edch l\u00e1tek.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne ka\u017ed\u00e1 potravina, kter\u00e1 je vegetari\u00e1nsk\u00e1, je toti\u017e automaticky i zdrav\u00e1. P\u0159\u00edkladem m\u016f\u017ee b\u00fdt takov\u00fd sma\u017een\u00fd s\u00fdr s hranolkami, kter\u00fd si m\u016f\u017ee dop\u0159\u00e1t velk\u00e1 \u010d\u00e1st vegetari\u00e1n\u016f. \u010cokol\u00e1dy, chipsy, slazen\u00e9 n\u00e1poje \u010di poctiv\u00e9 z\u00e1kusky maj\u00ed tak\u00e9 vegetari\u00e1nsk\u00e9 slo\u017een\u00ed. <strong>Zdrav\u00ed prosp\u011b\u0161n\u00e1 vegetari\u00e1nsk\u00e1 strava <\/strong>v\u0161ak obsahuje v\u0161echny tyto a jim podobn\u00e9 potraviny pouze v <strong>omezen\u00e9m mno\u017estv\u00ed nebo v\u016fbec<\/strong>, stejn\u011b jako to plat\u00ed u spr\u00e1vn\u011b slo\u017een\u00e9 stravy pro ,,<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">v\u0161e\u017eravce<\/a>&#8220;.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1124x749.jpg\" alt=\"V\u00fdhody vegetari\u00e1nsk\u00e9 stravy\" class=\"wp-image-429190\" width=\"843\" height=\"562\" title=\"V\u00fdhody vegetari\u00e1nsk\u00e9 stravy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_vyhody_ma_vegetarianska_strava\"><\/span>Jak\u00e9 v\u00fdhody m\u00e1 vegetari\u00e1nsk\u00e1 strava?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00e1 z forem vegetari\u00e1nstv\u00ed m\u00e1 vzhledem ke sv\u00e9mu slo\u017een\u00ed jin\u00e9 benefity a rizika. Dnes se v\u0161ak budeme v\u011bnovat t\u00e9 nej\u010dast\u011bj\u0161\u00ed form\u011b &#8211; <strong>lakto &#8211; ovo vegetari\u00e1nstv\u00ed<\/strong>. Kdy\u017e je takov\u00fd j\u00eddeln\u00ed\u010dek kvalitn\u00ed a pestr\u00fd, m\u016f\u017ee m\u00edt po\u010detn\u00e9 mno\u017estv\u00ed zdravotn\u00edch benefit\u016f.<\/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\" id=\"srdecne-cevni-onemocneni\">1. Men\u0161\u00ed riziko srde\u010dn\u011b &#8211; c\u00e9vn\u00edch onemocn\u011bn\u00ed<\/h3>\n\n\n\n<p>V r\u016fzn\u00fdch studi\u00edch se m\u016f\u017eeme opakovan\u011b do\u010d\u00edst, \u017ee vegetari\u00e1nsk\u00e1 strava pozitivn\u011b ovliv\u0148uje na\u0161e kardiovaskul\u00e1rn\u00ed zdrav\u00ed a souvis\u00ed s <strong>ni\u017e\u0161\u00edm v\u00fdskytem onemocn\u011bn\u00ed srdce a c\u00e9v. <\/strong>Z v\u00fdzkumu (<em>tzv. EPIC Oxford Study<\/em>), kter\u00fd n\u011bkolik let sledoval zdravotn\u00ed stav 65 000 lid\u00ed, vyplynulo, \u017ee po 18 letech pozorov\u00e1n\u00ed m\u011bli vegetari\u00e1ni o <strong>23 % ni\u017e\u0161\u00ed riziko vzniku ischemick\u00e9 srde\u010dn\u00ed choroby <\/strong>(nedokrevnost srde\u010dn\u00edho svalu) ve srovn\u00e1n\u00ed s t\u011bmi, kte\u0159\u00ed jedli maso. <span class=\"tadv-color\" style=\"color: #ff6600\">[14,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vegetari\u00e1nsk\u00e1 strava se toti\u017e sv\u00fdm slo\u017een\u00edm pod\u00edl\u00ed na <strong>kontrole n\u011bkolika z\u00e1kladn\u00edch ukazatel\u016f <\/strong>na\u0161eho srde\u010dn\u00edho zdrav\u00ed. Pom\u00e1h\u00e1 nap\u0159\u00edklad s udr\u017een\u00edm optim\u00e1ln\u00ed hladiny <strong>cholesterolu, krevn\u00edho tlaku \u010di t\u011blesn\u00e9 hmotnosti<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-749x1124.jpg\" alt=\"Vliv vegetari\u00e1nsk\u00e9 stravy na srdce\" class=\"wp-image-429205\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-scaled.jpg 1707w\" 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>D\u00edky tomu je n\u00e1sledn\u011b ni\u017e\u0161\u00ed riziko vzniku <strong>ateroskler\u00f3zy<\/strong> (zn\u00e1m\u00e9 tak\u00e9 jako kornat\u011bn\u00ed tepen), a t\u00edm p\u00e1dem i riziko<strong> srde\u010dn\u00edho infarktu, mozkov\u00e9 mrtvice<\/strong> a dal\u0161\u00edch podobn\u00fdch zdravotn\u00edch pot\u00ed\u017e\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Jak ovliv\u0148uje vegetari\u00e1nstv\u00ed srde\u010dn\u011b &#8211; c\u00e9vn\u00ed zdrav\u00ed?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pom\u00e1h\u00e1 udr\u017eovat<\/strong> <strong>optim\u00e1ln\u00ed t\u011blesnou hmotnost, <\/strong>kter\u00e1 je d\u016fle\u017eit\u00e1 pro udr\u017een\u00ed zdrav\u00e9ho a v\u00fdkonn\u00e9ho srdce. D\u00edky p\u0159evaze <strong>rostlinn\u00fdch potravin <\/strong>obsahuje toti\u017e dob\u0159e slo\u017een\u00e1 vegetari\u00e1nsk\u00e1 strava dostatek <a href=\"https:\/\/gymbeam.cz\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a>, kter\u00e1 pom\u00e1h\u00e1 kvalitn\u011b <strong>zasytit, <\/strong>a tak ovliv\u0148ovat <strong>mno\u017estv\u00ed p\u0159ijat\u00e9 potravy. <\/strong>Vl\u00e1knina se nach\u00e1z\u00ed v celozrnn\u00fdch produktech, lu\u0161t\u011bnin\u00e1ch, zelenin\u011b, ovoci \u010di o\u0159e\u0161\u00edch a semenech. <span style=\"color: #ff6600\" class=\"tadv-color\">[25]&nbsp;<\/span><\/li><li><strong>Vegetari\u00e1ni maj\u00ed z\u00e1rove\u0148 lep\u0161\u00ed<\/strong> <strong>kontrolu nad hladinou krevn\u00edho cukru <\/strong>(glyk\u00e9mie). Zde se tak\u00e9 projevuje vliv <strong>vl\u00e1kniny<\/strong>, kter\u00e1 pom\u00e1h\u00e1 <strong>zpomalit vst\u0159eb\u00e1v\u00e1n\u00ed cukru do krve. <\/strong>Krom\u011b toho tato \u017eivina tak\u00e9 pom\u00e1h\u00e1 <strong>sn\u00ed\u017eit hladinu cholesterolu<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[25]<\/span><\/li><li><strong>N\u00edzkou hladinu cholesterolu <\/strong>maj\u00ed vegetari\u00e1ni obecn\u011b i d\u00edky <strong>ni\u017e\u0161\u00edmu p\u0159\u00edjmu \u017eivo\u010di\u0161n\u00fdch tuk\u016f <\/strong>a naopak <strong>vy\u0161\u0161\u00edmu p\u0159\u00edjmu rostlinn\u00fdch tuk\u016f <\/strong>(v o\u0159e\u0161\u00edch, semenech a <a href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fdch olej\u00edch<\/a>), kter\u00e9 obsahuj\u00ed prosp\u011b\u0161n\u00e9 <strong>mononenasycen\u00e9 (MUFA) <\/strong>a <strong>polynenasycen\u00e9 (PUFA)<\/strong> <strong>mastn\u00e9 kyseliny.<\/strong><\/li><li><strong>Vy\u0161\u0161\u00ed ochranu p\u0159ed po\u0161kozen\u00edm c\u00e9v<\/strong> poskytuj\u00ed tak\u00e9 <strong>vitam\u00edny<\/strong> <strong>a<\/strong> <strong>bioaktivn\u00ed l\u00e1tky<\/strong> s antioxida\u010dn\u00edmi \u00fa\u010dinky, na kter\u00e9 jsou rostlinn\u00e9 potraviny bohat\u00e9.<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vznik-cukrovky-2-typu\">2. M\u016f\u017ee sn\u00ed\u017eit riziko vzniku cukrovky 2. typu<\/h3>\n\n\n\n<p>Cukrovka 2. typu (diabetes mellitus 2. typu) se \u010dastokr\u00e1t vyskytuje spole\u010dn\u011b se zv\u00fd\u0161en\u00fdm <strong>krevn\u00edm tlakem, obezitou <\/strong>\u010di nezdrav\u00fdmi hladinami lipid\u016f v krvi. \u010clov\u011bk, kter\u00fd trp\u00ed v\u0161emi t\u011bmito onemocn\u011bn\u00edmi, m\u00e1 tzv. <strong>metabolick\u00fd syndrom. <\/strong>A podobn\u011b, jako m\u016f\u017ee vegetari\u00e1nsk\u00e1 strava pomoci sn\u00ed\u017eit riziko vysok\u00e9ho tlaku \u010di upravit hladinu cholesterolu, m\u016f\u017ee pravd\u011bpodobn\u011b <strong>sn\u00ed\u017eit riziko vzniku cukrovky 2. typu, <\/strong>p\u0159\u00edpadn\u011b pomoci udr\u017eet na uzd\u011b ji\u017e rozvinut\u00e9 onemocn\u011bn\u00ed. Ve zm\u00edn\u011bn\u00e9 <em>EPIC Oxford Study <\/em>se uk\u00e1zalo, \u017ee riziko <strong>cukrovky<\/strong> 2. typu bylo u vegetari\u00e1n\u016f o <strong>35 % ni\u017e\u0161\u00ed <\/strong>ne\u017e u lid\u00ed konzumuj\u00edc\u00edch b\u011b\u017enou stravu.<span class=\"tadv-color\" style=\"color: #ff6600\"> [10,15,31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Jak ovliv\u0148uje vegetari\u00e1nstv\u00ed riziko vzniku cukrovky 2. typu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vegetari\u00e1ni maj\u00ed typicky<\/strong> <strong>zdravou t\u011blesnou hmotnost, <\/strong>kter\u00e1 je z\u00e1rove\u0148 spojena s ni\u017e\u0161\u00edm rizikem cukrovky 2. typu. Je to t\u00edm, \u017ee p\u0159isp\u00edv\u00e1 k <strong>lep\u0161\u00ed citlivosti na inzul\u00edn, <\/strong>kter\u00fd tak m\u016f\u017ee kvalitn\u011b plnit svou roli a udr\u017eovat <strong>zdravou hladinu cukru v krvi <\/strong>(glyk\u00e9mii).<span style=\"color: #ff6600\" class=\"tadv-color\"> [14,15]<\/span><\/li><li><strong>Stabiln\u011bj\u0161\u00ed hladiny glyk\u00e9mie <\/strong>maj\u00ed vegetari\u00e1ni i d\u00edky <strong>vl\u00e1knin\u011b <\/strong>(v zelenin\u011b, celozrnn\u00fdch <a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obilnin\u00e1ch<\/a> a&nbsp;dal\u0161\u00edch rostlinn\u00fdch potravin\u00e1ch). Ta toti\u017e <strong>zpomaluje vst\u0159eb\u00e1v\u00e1n\u00ed cukru do krve <\/strong>a udr\u017euje ni\u017e\u0161\u00ed hladinu cukru v krvi po j\u00eddle. <span style=\"color: #ff6600\" class=\"tadv-color\">[19]<\/span><\/li><li>Lep\u0161\u00ed hladiny cukru v krvi pom\u00e1h\u00e1 dos\u00e1hnout i vegetari\u00e1nsk\u00e1 strava s <strong>mal\u00fdm mno\u017estv\u00edm rafinovan\u00fdch sacharid\u016f<\/strong> a zdroj\u016f <strong>jednoduch\u00e9ho cukru<\/strong>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1124x749.jpg\" alt=\"Vliv vegetari\u00e1nsk\u00e9 stravy na cukrovku\" class=\"wp-image-429220\" width=\"843\" height=\"562\" title=\"Vliv vegetari\u00e1nsk\u00e9 stravy na cukrovku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vyskyt-nadorovych-onemocneni\">3. Souvis\u00ed s ni\u017e\u0161\u00edm v\u00fdskytem n\u00e1dorov\u00fdch onemocn\u011bn\u00ed<\/h3>\n\n\n\n<p>Zd\u00e1 se, \u017ee vegetari\u00e1nsk\u00e9 stravov\u00e1n\u00ed m\u00e1 tak\u00e9 vliv na <strong>sn\u00ed\u017een\u00ed rizika vzniku n\u00e1dorov\u00fdch onemocn\u011bn\u00ed. <\/strong>Z <em>EPIC Oxford Study <\/em>vyplynulo, \u017ee vegetari\u00e1ni m\u011bli o 10 % ni\u017e\u0161\u00ed riziko jak\u00e9hokoliv n\u00e1dorov\u00e9ho onemocn\u011bn\u00ed ve srovn\u00e1n\u00ed s lidmi, kte\u0159\u00ed pravideln\u011b konzumovali maso. Ze v\u0161ech typ\u016f n\u00e1dor\u016f vynikaly ty, kter\u00e9 postihuj\u00ed <strong>tr\u00e1vic\u00ed trakt. <\/strong>U <strong>rakoviny \u017ealudku <\/strong>se uk\u00e1zalo dokonce o <strong>62 % <\/strong>men\u0161\u00ed riziko u vegetari\u00e1n\u016f, u <strong>n\u00e1doru tlust\u00e9ho st\u0159eva <\/strong>to bylo o <strong>25 % <\/strong>ni\u017e\u0161\u00ed ve srovn\u00e1n\u00ed s lidmi konzumuj\u00edc\u00edmi maso. <span class=\"tadv-color\" style=\"color: #ff6600\">[12,16,31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Jak ovliv\u0148uje vegetari\u00e1nstv\u00ed riziko vzniku n\u00e1dorov\u00fdch onemocn\u011bn\u00ed?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Strava bohat\u00e1 na<\/strong> <strong>vl\u00e1kninu pravd\u011bpodobn\u011b chr\u00e1n\u00ed p\u0159ed vznikem n\u00e1doru tlust\u00e9ho st\u0159eva. <\/strong>Vl\u00e1knina na sebe toti\u017e dok\u00e1\u017ee <strong>nav\u00e1zat \u0161kodliv\u00e9 a karcinogenn\u00ed l\u00e1tky <\/strong>p\u0159ijat\u00e9 potravou \u010di vytvo\u0159en\u00e9 v r\u00e1mci metabolismu a zabr\u00e1nit jejich vst\u0159eb\u00e1v\u00e1n\u00ed a p\u016fsoben\u00ed na st\u011bnu tr\u00e1vic\u00edho traktu. Proto je v\u00fdhodn\u00e1 strava bohat\u00e1 na <strong>celozrnn\u00e9 produkty, lu\u0161t\u011bniny \u010di zeleninu a ovoce<\/strong><strong>.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"> [17]<\/span><\/li><li><strong>Vegetari\u00e1nsk\u00e1 strava m\u016f\u017ee m\u00edt ochrann\u00fd \u00fa\u010dinek na st\u0159evn\u00ed st\u011bnu, <\/strong>a to d\u00edky obsahu <strong>rozpustn\u00e9 vl\u00e1kniny <\/strong>zastoupen\u00e9 zejm\u00e9na v <strong>ovoci a zelenin\u011b. <\/strong>Ta slou\u017e\u00ed jako <strong>prebiotikum <\/strong>a je tak potravou pro <strong>prosp\u011b\u0161n\u00e9 bakterie v tlust\u00e9m st\u0159ev\u011b. <\/strong>Ty mohou d\u00edky n\u00ed produkovat l\u00e1tky (mastn\u00e9 kyseliny s kr\u00e1tk\u00fdm \u0159et\u011bzcem), kter\u00e9 vy\u017eivuj\u00ed bu\u0148ky st\u0159evn\u00ed sliznice. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]&nbsp;<\/span><\/li><li><strong>Ochranu p\u0159ed oxida\u010dn\u00edm stresem <\/strong>poskytuj\u00ed t\u011blu <strong>vitam\u00edny a jin\u00e9 l\u00e1tky s antioxida\u010dn\u00edm \u00fa\u010dinkem<\/strong>, na kter\u00e9 je rostlinn\u00e1 strava bohat\u00e1. Antioxidanty toti\u017e bojuj\u00ed s voln\u00fdmi radik\u00e1ly, kter\u00e9 se mohou pod\u00edlet na vzniku n\u00e1dorov\u00fdch onemocn\u011bn\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li><li><strong>Samotn\u00e9 vylou\u010den\u00ed masa a masn\u00fdch v\u00fdrobk\u016f <\/strong>z j\u00eddeln\u00ed\u010dku je tak\u00e9 pravd\u011bpodobn\u011b ochranou p\u0159ed n\u00e1dorov\u00fdmi onemocn\u011bn\u00edmi. Konzumace <strong>\u010derven\u00e9ho masa a zejm\u00e9na zpracovan\u00e9ho masa <\/strong>je toti\u017e pova\u017eov\u00e1na za rizikov\u00fd faktor vzniku n\u011bkter\u00fdch n\u00e1dor\u016f. Pr\u00e1v\u011b ty <strong>pr\u016fmyslov\u011b zpracovan\u00e9 masn\u00e9 v\u00fdrobky <\/strong>jako <strong>klob\u00e1sy, sal\u00e1my <\/strong>\u010di <strong>p\u00e1rky <\/strong>jsou v\u0161ak nejrizikov\u011bj\u0161\u00ed. Z jedn\u00e9 studie vyplynulo, \u017ee konzumace ka\u017ed\u00fdch <strong>50 g zpracovan\u00e9ho masa denn\u011b <\/strong>je spojena se zv\u00fd\u0161en\u00edm rizika kolorekt\u00e1ln\u00edho karcinomu o 18 % a n\u00e1doru tlust\u00e9ho st\u0159eva o 23 %. I to lze v\u0161ak vyv\u00e1\u017eit ostatn\u00edmi potravinami v j\u00eddeln\u00ed\u010dku. Nap\u0159\u00edklad konzumace ka\u017ed\u00fdch 90 g celozrnn\u00fdch obilnin denn\u011b je spojena se sn\u00ed\u017een\u00edm rizika kolorekt\u00e1ln\u00edho karcinomu o 17 % a n\u00e1doru tlust\u00e9ho st\u0159eva o 18 %.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[16,17,27]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1124x749.jpg\" alt=\"Vliv vegetari\u00e1nsk\u00e9 stravy na n\u00e1dorov\u00e1 onemocn\u011bn\u00ed\" class=\"wp-image-429235\" width=\"843\" height=\"562\" title=\"Vliv vegetari\u00e1nsk\u00e9 stravy na n\u00e1dorov\u00e1 onemocn\u011bn\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hubnuti-a-telesnou-hmotnost\">4. Pom\u00e1h\u00e1 s hubnut\u00edm a udr\u017een\u00edm optim\u00e1ln\u00ed t\u011blesn\u00e9 hmotnosti<\/h3>\n\n\n\n<p>Vegetari\u00e1nsk\u00e1 strava pravd\u011bpodobn\u011b souvis\u00ed tak\u00e9 s <strong>ni\u017e\u0161\u00ed t\u011blesnou hmotnost\u00ed a ni\u017e\u0161\u00ed hodnotou BMI <\/strong>(<em>Body Mass Index<\/em>). V\u00fdsledky studie, kter\u00e1 sledovala t\u00e9m\u011b\u0159 40 000 \u017een, hovo\u0159\u00ed o tom, \u017ee v\u00fdskyt nadv\u00e1hy a obezity byl na \u00farovni 40 % u \u017een, kter\u00e9 konzumovaly sm\u00ed\u0161enou stravu a 25 % u \u017een na vegetari\u00e1nsk\u00e9 strav\u011b (konkr\u00e9tn\u011b lakto-ovo vegetari\u00e1nstv\u00ed). Z\u00e1rove\u0148 se zd\u00e1, \u017ee vegetari\u00e1nstv\u00ed by mohlo b\u00fdt \u00fa\u010dinn\u00e9 i p\u0159i c\u00edlen\u00e9m <strong>hubnut\u00ed<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[11,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Jak m\u016f\u017ee vegetari\u00e1nstv\u00ed pomoci p\u0159i hubnut\u00ed \u010di udr\u017eov\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vl\u00e1knina v rostlinn\u00fdch potravin\u00e1ch m\u00e1 schopnost navodit<\/strong> <strong>pocit sytosti <\/strong>a pomoci tak sn\u00ed\u017eit velikost porc\u00ed a celkov\u00fd energetick\u00fd p\u0159\u00edjem. Najdeme ji v <strong>zelenin\u011b, ovoci, celozrnn\u00fdch obilnin\u00e1ch, lu\u0161t\u011bnin\u00e1ch <\/strong>\u010di o\u0159e\u0161\u00edch a semenech.<\/li><li><strong>Vl\u00e1knina tak\u00e9 pom\u00e1h\u00e1 sni\u017eovat absorpci cukru a tuku<\/strong> z tr\u00e1vic\u00edho traktu do krve. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li><li>Vegetari\u00e1nsk\u00e1 strava obsahuje <strong>omezen\u00e9 mno\u017estv\u00ed \u017eivo\u010di\u0161n\u00e9ho tuku<\/strong>. D\u00edky tomu m\u016f\u017ee b\u00fdt <strong>m\u00e9n\u011b kalorick\u00e1<\/strong>.<\/li><li>Spr\u00e1vn\u011b sestaven\u00fd <strong>j\u00eddeln\u00ed\u010dek vegetari\u00e1na <\/strong>obsahuje velk\u00e9 mno\u017estv\u00ed potravin, kter\u00e9 maj\u00ed pom\u011brn\u011b <strong>n\u00edzkou energetickou hodnotu, <\/strong>ale z\u00e1rove\u0148 mohou pomoci kvalitn\u011b zasytit a p\u0159edch\u00e1zet hladu. Jedn\u00e1 se o potraviny s tzv. <strong>n\u00edzkou energetickou denzitou <\/strong>a \u0159ad\u00ed se k nim nap\u0159\u00edklad zelenina a ovoce.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>St\u00e1le v\u0161ak plat\u00ed, \u017ee hubnut\u00ed je \u00fasp\u011b\u0161n\u00e9 jedin\u011b tehdy, kdy\u017e je t\u011blo v <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalorick\u00e9m deficitu<\/strong><\/a><strong>. <\/strong>Pokud je&nbsp;j\u00eddeln\u00ed\u010dek vegetari\u00e1na p\u0159\u00edli\u0161 energeticky bohat\u00fd, samotn\u00e9 dodr\u017eov\u00e1n\u00ed vegetari\u00e1nsk\u00e9 stravy nebude v\u00e9st k hubnut\u00ed.<\/p>\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=\"31256,36685,49282,54058,61396,105364\" ><\/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<h3 class=\"wp-block-heading\" id=\"zivotni-prostredi\">5. Je \u0161etrn\u011bj\u0161\u00ed k \u017eivotn\u00edmu prost\u0159ed\u00ed<\/h3>\n\n\n\n<p>Motivac\u00ed k p\u0159echodu na vegetari\u00e1nskou stravu nejsou v\u017edy jej\u00ed zdravotn\u00ed benefity, ale pr\u00e1v\u011b jej\u00ed v\u00fdhody, kter\u00e9 souvisej\u00ed s vlivem na <strong>\u017eivotn\u00ed prost\u0159ed\u00ed<\/strong>. V\u00fdroba a zpracov\u00e1n\u00ed rostlinn\u00fdch potravin je toti\u017e ve srovn\u00e1n\u00ed se \u017eivo\u010di\u0161nou produkc\u00ed <strong>\u0161etrn\u011bj\u0161\u00ed k na\u0161\u00ed planet\u011b<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Jak souvis\u00ed v\u00fd\u017eiva se \u017eivotn\u00edm prost\u0159ed\u00edm?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Spr\u00e1vn\u011b sestaven\u00fd <strong>j\u00eddeln\u00ed\u010dek vegetari\u00e1na <\/strong>obsahuje velk\u00e9 mno\u017estv\u00ed potravin, kter\u00e9 maj\u00ed pom\u011brn\u011b <strong>n\u00edzkou energetickou hodnotu, <\/strong>ale z\u00e1rove\u0148 mohou pomoci kvalitn\u011b zasytit a p\u0159edch\u00e1zet hladu. Jedn\u00e1 se o potraviny s tzv. <strong>n\u00edzkou energetickou denzitou <\/strong>a \u0159ad\u00ed se k nim nap\u0159\u00edklad zelenina a ovoce.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span><\/li><li>Glob\u00e1ln\u011b tvo\u0159\u00ed \u017eivo\u010di\u0161n\u00e1 produkce 72 &#8211; 78 % v\u0161ech emis\u00ed, kter\u00e9 poch\u00e1zej\u00ed ze zem\u011bd\u011blstv\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[24]<\/span><\/li><li>\u017divo\u010di\u0161n\u00e1 v\u00fdroba z\u00e1rove\u0148 vyu\u017e\u00edv\u00e1 obrovsk\u00e9 mno\u017estv\u00ed sv\u011btov\u00e9 <strong>p\u016fdy<\/strong>. Dokonce zab\u00edr\u00e1 a\u017e <strong>71 % celkov\u00e9 zem\u011bd\u011blsk\u00e9 plochy. <\/strong>Tak velk\u00e1 spot\u0159eba jde ruku v ruce s <strong>odles\u0148ov\u00e1n\u00edm<\/strong>. Lesy tak nahrazuj\u00ed pole s p\u011bstovan\u00fdmi plodinami, kter\u00e9 slou\u017e\u00ed jako <strong>krmivo pro zem\u011bd\u011blsk\u00e1 zv\u00ed\u0159ata<\/strong><strong>.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"> [29]<\/span><\/li><li>P\u0159esto\u017ee za v\u00fdrobou \u017eivo\u010di\u0161n\u00fdch potravin stoj\u00ed tak velk\u00e9 mno\u017estv\u00ed emis\u00ed \u010di vyu\u017eit\u00e9 p\u016fdy, \u017eivo\u010di\u0161n\u00e9 potraviny poskytuj\u00ed populaci pouze<strong> 18 % celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu<\/strong>. Zbytek energie dod\u00e1v\u00e1 rostlinn\u00e1 strava. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/li><\/ul>\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 \u017eivo\u010di\u0161n\u00e9 produkce <strong>je ta rostlinn\u00e1 \u0161etrn\u011bj\u0161\u00ed k \u017eivotn\u00edmu prost\u0159ed\u00ed. <\/strong>Nap\u0159\u00edklad produkce rostlinn\u00fdch potravin <strong>ur\u010den\u00fdch pro lidskou spot\u0159ebu <\/strong>(tedy ne jako krmivo pro zem\u011bd\u011blsk\u00e1 zv\u00ed\u0159ata) tvo\u0159\u00ed pouze <strong>zhruba t\u0159etinu emis\u00ed <\/strong>ve srovn\u00e1n\u00ed se \u017eivo\u010di\u0161nou v\u00fdrobou. <span class=\"tadv-color\" style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posun ke stravov\u00e1n\u00ed s vy\u0161\u0161\u00edm obsahem rostlinn\u00fdch potravin tak m\u016f\u017ee m\u00edt <strong>pozitivn\u00ed environment\u00e1ln\u00ed dopady. <\/strong>V\u011bdci v jedn\u00e9 studii odhadli, \u017ee pokud by se v\u00fd\u017eiva sv\u011btov\u00e9 populace zm\u011bnila a byla zalo\u017eena zejm\u00e9na na rostlinn\u00fdch potravin\u00e1ch, produkce emis\u00ed sklen\u00edkov\u00fdch plyn\u016f ze zem\u011bd\u011blstv\u00ed by se mohla sn\u00ed\u017eit a\u017e o cca <strong>56 %. <\/strong>Nav\u00edc je pravd\u011bpodobn\u011b pot\u0159eba po\u010d\u00edtat s t\u00edm, \u017ee d\u0159\u00edve \u010di pozd\u011bji budeme muset sv\u00e9 stravovac\u00ed n\u00e1vyky zm\u011bnit a zefektivnit. Sv\u011btov\u00e1 populace toti\u017e st\u00e1le roste, a proto bude d\u016fle\u017eit\u00e9 p\u0159ij\u00edt na to, jak u\u017eivit tak velkou masu lid\u00ed. I s t\u00edmto c\u00edlem vznikla nap\u0159\u00edklad tzv. <em>Planetary Health Diet, <\/em>kter\u00e1 takov\u00fd zp\u016fsob stravov\u00e1n\u00ed navrhuje. <span class=\"tadv-color\" style=\"color: #ff6600\">[24,32,33]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1124x747.jpg\" alt=\"Vegetari\u00e1nstv\u00ed a p\u0159\u00edrodn\u00ed prost\u0159ed\u00ed\" class=\"wp-image-429250\" width=\"843\" height=\"560\" title=\"Vegetari\u00e1nstv\u00ed a p\u0159\u00edrodn\u00ed prost\u0159ed\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"chov-zvirat\">6. Je citliv\u011bj\u0161\u00ed ke zv\u00ed\u0159at\u016fm<\/h3>\n\n\n\n<p>Stejn\u011b jako zmi\u0148ovan\u00fd vliv na \u017eivotn\u00ed prost\u0159ed\u00ed, i ta etick\u00e1 a mor\u00e1ln\u00ed str\u00e1nka vegetari\u00e1nstv\u00ed m\u016f\u017ee b\u00fdt pro mnoh\u00e9 siln\u00fdm argumentem, pro\u010d p\u0159ej\u00edt na rostlinnou stravu. Mnoz\u00ed vegetari\u00e1ni <strong>odm\u00edtaj\u00ed zp\u016fsob sou\u010dasn\u00e9ho chovu zv\u00ed\u0159at<\/strong> a praktiky, kter\u00e9 stoj\u00ed za <strong>produkc\u00ed \u017eivo\u010di\u0161n\u00fdch potravin<\/strong>. Zv\u00ed\u0159ata toti\u017e o\u010dividn\u011b poci\u0165uj\u00ed bolest, stres \u010di strach, a proto mnoz\u00ed pova\u017euj\u00ed za neetick\u00e9, aby byla vystavena necitliv\u00e9mu \u010di a\u017e krut\u00e9mu zach\u00e1zen\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mor\u00e1ln\u00ed a environment\u00e1ln\u00ed argumenty se \u010dastokr\u00e1t objevuj\u00ed spole\u010dn\u011b a zd\u00e1 se, \u017ee pr\u00e1v\u011b oni jsou tou <strong>nejsiln\u011bj\u0161\u00ed motivac\u00ed<\/strong> k p\u0159echodu na vegetari\u00e1nstv\u00ed. Ukazuje se toti\u017e, \u017ee vegetari\u00e1ni s t\u00edmto p\u0159esv\u011bd\u010den\u00edm jsou nejv\u00edce odhodl\u00e1ni vegetari\u00e1nskou stravu dodr\u017eovat dlouhodob\u011b. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1124x749.jpg\" alt=\"Vegetari\u00e1nstv\u00ed a etika\" class=\"wp-image-429265\" width=\"843\" height=\"562\" title=\"Vegetari\u00e1nstv\u00ed a etika\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_nevyhody_ma_vegetarianska_strava\"><\/span>Jak\u00e9 nev\u00fdhody m\u00e1 vegetari\u00e1nsk\u00e1 strava?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159esto\u017ee m\u00e1 vegetari\u00e1nstv\u00ed mnoho benefit\u016f, i u n\u011bj mohou hrozit rizika. Jde hlavn\u011b o ta zdravotn\u00ed, proto\u017ee jako n\u00e1sledek <strong>vy\u0159azov\u00e1n\u00ed cel\u00fdch skupin potravin<\/strong> z j\u00eddeln\u00ed\u010dku mohou t\u011blu chyb\u011bt n\u011bkter\u00e9 d\u016fle\u017eit\u00e9 l\u00e1tky. \u010c\u00edm je vegetari\u00e1nsk\u00e1 strava striktn\u011bj\u0161\u00ed, t\u00edm jsou samoz\u0159ejm\u011b vy\u0161\u0161\u00ed i rizika nedostatku \u017eivin. Jak\u00e9 zdravotn\u00ed a p\u0159\u00edpadn\u011b jin\u00e9 nev\u00fdhody m\u016f\u017ee m\u00edt vegetari\u00e1nsk\u00e1 strava?<\/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\" id=\"prijem-esencialnych-zivin\">1. M\u016f\u017ee v\u00e9st k nedostatku esenci\u00e1ln\u00edch \u017eivin<\/h3>\n\n\n\n<p>N\u011bkter\u00e9 \u017eiviny jsou typick\u00e9 pro \u017eivo\u010di\u0161n\u00e9 potraviny, objevuj\u00ed se v nich ve v\u011bt\u0161\u00edch mno\u017estv\u00edch nebo jsou z t\u011bchto zdroj\u016f l\u00e9pe vst\u0159ebateln\u00e9. Ka\u017ed\u00fd vegetari\u00e1n by m\u011bl proto ide\u00e1ln\u011b v\u011bd\u011bt, kter\u00e9 to jsou a jak je doplnit. Kter\u00e9 nutrienty tedy mohou chyb\u011bt ve vegetari\u00e1nsk\u00e9 strav\u011b?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. Omega &#8211; 3 mastn\u00e9 kyseliny (Omega &#8211; 3 MK)<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/omega-3-mastne-kyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega-3 mastn\u00e9 kyseliny<\/a> jsou <strong>polynenasycen\u00e9 mastn\u00e9 kyseliny, <\/strong>kter\u00e9 pot\u0159ebujeme pro spr\u00e1vnou funkci <strong>srdce, mozku <\/strong>nebo nap\u0159\u00edklad <strong>zraku. <\/strong>N\u011bkter\u00e9 omega &#8211; 3 MK si na\u0161e t\u011blo neum\u00ed vytvo\u0159it samo a mus\u00ed je p\u0159ij\u00edmat potravou, zat\u00edmco dal\u0161\u00ed tvo\u0159\u00ed p\u0159em\u011bnou jin\u00fdch MK. <span style=\"color: #ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kde najdeme omega &#8211; 3 MK?<\/h5>\n\n\n\n<p><strong>Kyselinu alfa &#8211; linolenovou (ALA)<\/strong>, kter\u00e1 hraje roli v udr\u017een\u00ed optim\u00e1ln\u00ed hladiny cholesterolu v krvi, si <strong>t\u011blo nedok\u00e1\u017ee vyrobit, <\/strong>a proto ji mus\u00edme z\u00edskat ze stravy. Jej\u00edmi dobr\u00fdmi zdroji jsou ln\u011bn\u00e1 semena, ln\u011bn\u00fd olej, s\u00f3jov\u00fd olej, <a href=\"https:\/\/gymbeam.cz\/vlasske-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00e9 o\u0159echy<\/a> \u010di nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia semena<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>ALA se d\u00e1le p\u0159em\u011b\u0148uje na mastn\u00e9 kyseliny <strong>EPA a DHA, <\/strong>kter\u00e9 pot\u0159ebujeme pro zdrav\u00fd <strong>mozek <\/strong>\u010di <strong>srdce<\/strong>. Jej\u00ed p\u0159em\u011bna v\u0161ak nen\u00ed dostate\u010dn\u00e1 (cca 5 % se p\u0159em\u011bn\u00ed na EPA a 0,5 % na DHA), proto je tak\u00e9 d\u016fle\u017eit\u00e9 <strong>z\u00edsk\u00e1vat EPA a DHA ze stravy. <\/strong>A pr\u00e1v\u011b to je kamenem \u00farazu pro mnoh\u00e9 vegetari\u00e1ny. Na tyto omega &#8211; 3 MK jsou toti\u017e bohat\u00e9 zejm\u00e9na <strong>tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby <\/strong>(losos, makrela, sle\u010f, atd.), kter\u00e9 mnoz\u00ed z nich vy\u0159azuj\u00ed z j\u00eddeln\u00ed\u010dku. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,7,30]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1124x749.jpg\" alt=\"Vegetari\u00e1nstv\u00ed a omega - 3\" class=\"wp-image-429280\" width=\"843\" height=\"562\" title=\"Vegetari\u00e1nstv\u00ed a omega - 3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Jak m\u016f\u017ee vegetari\u00e1n z\u00edskat dostatek omega &#8211; 3 MK?<\/h5>\n\n\n\n<p>Pokud strava vegetari\u00e1na <strong>neobsahuje tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby, <\/strong>m\u016f\u017ee b\u00fdt pom\u011brn\u011b n\u00e1ro\u010dn\u00e9 splnit doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem EPA a DHA. Pro vegetari\u00e1na, kter\u00fd nekonzumuje ryby, je d\u016fle\u017eit\u00e9 soust\u0159edit se na pravideln\u00e9 za\u0159azov\u00e1n\u00ed <strong>rostlinn\u00fdch zdroj\u016f, <\/strong>kter\u00e9 obsahuj\u00ed <strong>kyselinu alfa &#8211; linolenovou, <\/strong>kter\u00e1 se na EPA a DHA p\u0159em\u011b\u0148uje. Jeliko\u017e je jej\u00ed p\u0159em\u011bna tak mal\u00e1, je na m\u00edst\u011b zv\u00e1\u017eit <strong>suplementaci omega-3 ve form\u011b <\/strong><a href=\"https:\/\/gymbeam.cz\/zdrave-tuky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dopl\u0148ku v\u00fd\u017eivy<\/strong><\/a><strong>. <\/strong>Variantou jsou i vegansk\u00e9 produkty vyroben\u00e9 z <a href=\"https:\/\/gymbeam.cz\/vegan-omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mo\u0159sk\u00fdch \u0159as<\/a>. Tehdy nenech\u00e1v\u00e1me obsah omega &#8211; 3 v j\u00eddeln\u00ed\u010dku n\u00e1hod\u011b, ale naopak v\u00edme, \u017ee denn\u00ed p\u0159\u00edjem je dostate\u010dn\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud byste se cht\u011bli dozv\u011bd\u011bt v\u00edce o spr\u00e1vn\u00e9m mno\u017estv\u00ed zdrav\u00fdch tuk\u016f v j\u00eddeln\u00ed\u010dku, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kolik zdrav\u00fdch tuk\u016f j\u00edst? Mno\u017estv\u00ed omega &#8211; 3 je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e jejich pom\u011br k omega &#8211; 6.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. \u017delezo<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/zelezo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017delezo<\/a> je nezbytn\u00e9 pro spr\u00e1vnou funkci organismu. Je d\u016fle\u017eit\u00e9 pro <strong>tvorbu energie, p\u0159enos kysl\u00edku, tvorbu \u010derven\u00fdch krvinek \u010di funkci imunitn\u00edho syst\u00e9mu<\/strong>. Jeho dostate\u010dn\u00fd p\u0159\u00edjem bychom tak ur\u010dit\u011b nem\u011bli zanedb\u00e1vat.<span style=\"color: #ff6600\" class=\"tadv-color\"> [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kde najdeme \u017eelezo?<\/h5>\n\n\n\n<p>Tato miner\u00e1ln\u00ed l\u00e1tka se nach\u00e1z\u00ed v mnoha potravin\u00e1ch, a to <strong>\u017eivo\u010di\u0161n\u00e9ho i rostlinn\u00e9ho p\u016fvodu<\/strong>. Jak m\u016f\u017eete vid\u011bt v n\u00e1sleduj\u00edc\u00edch tabulk\u00e1ch, ty rostlinn\u00e9 obsahuj\u00ed dokonce vy\u0161\u0161\u00ed mno\u017estv\u00ed \u017eeleza ne\u017e \u017eivo\u010di\u0161n\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Rostlinn\u00e9 zdroje<\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Potravina<\/td><td class=\"has-text-align-center\" data-align=\"center\">Obsah \u017eeleza (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010do\u010dka<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u o\u0159echy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/mandle-raw1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3,7 mg<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\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\">\u017divo\u010di\u0161n\u00e9 zdroje<\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Potravina<\/td><td class=\"has-text-align-center\" data-align=\"center\">Obsah \u017eeleza (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vaje\u010dn\u00fd \u017eloutek<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hov\u011bz\u00ed maso<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vep\u0159ov\u00e9 maso<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">tres\u010d\u00ed j\u00e1tra<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n\n\n<p>Jak je tedy mo\u017en\u00e9, \u017ee \u017eelezo m\u016f\u017ee vegetari\u00e1n\u016fm chyb\u011bt? Souvis\u00ed to s jeho <strong>vst\u0159ebatelnost\u00ed<\/strong>. Rostlinn\u00e9 potraviny toti\u017e obsahuj\u00ed tzv. <strong>nehemov\u00e9 \u017eelezo, <\/strong>kter\u00e9 se vst\u0159eb\u00e1v\u00e1 z tr\u00e1vic\u00edho traktu v men\u0161\u00ed m\u00ed\u0159e ne\u017e <strong>hemov\u00e9 \u017eelezo <\/strong>z \u017eivo\u010di\u0161n\u00fdch potravin. Zat\u00edmco se z <strong>rostlinn\u00fdch <\/strong>potravin vst\u0159eb\u00e1 <strong>5 &#8211; 12 % <\/strong>\u017eeleza, z t\u011bch <strong>\u017eivo\u010di\u0161n\u00fdch <\/strong>z\u00edsk\u00e1me <strong>15 &#8211; 35 % <\/strong>jeho obsahu. Z <strong>50 g \u010do\u010dky <\/strong>(b\u011b\u017en\u00e1 porce v syrov\u00e9m stavu) tak p\u0159ijmeme cca 0,4 &#8211; 0,8 mg \u017eeleza, co\u017e je mno\u017estv\u00ed, kv\u016fli kter\u00e9mu n\u00e1m sta\u010d\u00ed sn\u00edst <strong>jeden vaje\u010dn\u00fd \u017eloutek. <\/strong>Jak vid\u00edte, z \u017eivo\u010di\u0161n\u00fdch potravin je zkr\u00e1tka jednodu\u0161\u0161\u00ed \u017eelezo z\u00edskat. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Jak m\u016f\u017ee vegetari\u00e1n z\u00edskat dostatek \u017eeleza?<\/h5>\n\n\n\n<p>Dostate\u010dn\u00fd p\u0159\u00edjem \u017eeleza v\u0161ak nen\u00ed pro vegetari\u00e1ny nesplniteln\u00fd \u00fakol. M\u011bli by si v\u0161ak b\u00fdt v\u011bdomi <strong>ni\u017e\u0161\u00ed vst\u0159ebatelnosti z rostlinn\u00fdch potravin <\/strong>a vyv\u00e1\u017eit ji <strong>vy\u0161\u0161\u00edm<\/strong> <strong>p\u0159\u00edjmem potravin bohat\u00fdch na \u017eelezo. <\/strong>Nap\u0159\u00edklad \u010do\u010dka, kter\u00e1 obsahuje zna\u010dn\u00e9 mno\u017estv\u00ed nehemov\u00e9ho \u017eeleza, se stane lep\u0161\u00edm zdrojem, kdy\u017e se bude v j\u00eddeln\u00ed\u010dku objevovat \u010dast\u011bji a ve v\u011bt\u0161\u00edch porc\u00edch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"is-style-default wp-block-heading\"><strong>Jak zlep\u0161it vst\u0159ebatelnost rostlinn\u00e9ho nehemov\u00e9ho \u017eeleza?<\/strong><\/h6>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vst\u0159ebatelnost \u017eeleza podporuje kombinace s <\/strong><a href=\"https:\/\/gymbeam.cz\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00ednem C<\/strong><\/a><strong>. <\/strong>Spolu s potravinami bohat\u00fdmi na nehemov\u00e9 \u017eelezo se tak hod\u00ed sn\u00edst nap\u0159\u00edklad <strong>papriku<\/strong>, <strong>ko\u0161\u0165\u00e1lovou zeleninu <\/strong>(brokolice, kv\u011bt\u00e1k apod.), <strong>citrusy <\/strong>\u010di <strong>bobulovit\u00e9 ovoce.<\/strong>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[5,26]<\/span><\/li><li>\u017delezo se l\u00e9pe vst\u0159eb\u00e1v\u00e1 tak\u00e9 v kombinaci se <strong>\u017eivo\u010di\u0161n\u00fdmi b\u00edlkovinami<\/strong>. Vegetari\u00e1n si tak k rostlinn\u00fdm zdroj\u016fm \u017eeleza m\u016f\u017ee p\u0159idat nap\u0159\u00edklad <strong>vejce <\/strong>\u010di <strong>ml\u00e9\u010dn\u00fd v\u00fdrobek<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[5]<\/span><\/li><li>Naopak existuj\u00ed faktory, kter\u00e9 mohou absorpci nehemov\u00e9ho \u017eeleza <strong>sni\u017eovat<\/strong>. Jedn\u00e1 se nap\u0159\u00edklad o <strong>fyt\u00e1ty<\/strong> v celozrnn\u00fdch produktech, <strong>v\u00e1pn\u00edk<\/strong> \u010di nap\u0159\u00edklad <strong>polyfenoly v k\u00e1v\u011b a \u010daji<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeliko\u017e r\u016fzn\u00e9 l\u00e1tky v potravin\u00e1ch mohou m\u011bnit vst\u0159ebatelnost \u017eeleza, a t\u00edm p\u00e1dem ovliv\u0148ovat jeho p\u0159\u00edjem z potravy, je d\u016fle\u017eit\u00e9, aby m\u011bli vegetari\u00e1ni pod kontrolu hladinu \u017eeleza v organismu. Pokud se uk\u00e1\u017ee, \u017ee nen\u00ed dostate\u010dn\u00e1 a je n\u00e1ro\u010dn\u00e9 dos\u00e1hnout j\u00ed zm\u011bnou j\u00eddeln\u00ed\u010dku, je vhodn\u00e9 s\u00e1hnout po <a href=\"https:\/\/gymbeam.cz\/zelezo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148c\u00edch v\u00fd\u017eivy<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1124x744.jpg\" alt=\"Vegetari\u00e1nstv\u00ed a \u017eelezo\" class=\"wp-image-429306\" width=\"843\" height=\"558\" title=\"Vegetari\u00e1nstv\u00ed a \u017eelezo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-2048x1356.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Zinek<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/zinek-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zinek<\/a> je sou\u010d\u00e1st\u00ed mnoha proces\u016f v organismu. Pod\u00edl\u00ed se nap\u0159\u00edklad na <strong>synt\u00e9ze DNA <\/strong>a je sou\u010d\u00e1st\u00ed <strong>metabolismu sacharid\u016f, tuk\u016f a b\u00edlkovin. <\/strong>Z\u00e1rove\u0148 je pot\u0159ebn\u00fd pro zdrav\u00ed <strong>kost\u00ed, vlas\u016f <\/strong>\u010di <strong>k\u016f\u017ee <\/strong>a pod\u00edl\u00ed se na funkci <strong>imunitn\u00edho syst\u00e9mu <\/strong>nebo t\u0159eba <strong>zraku<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kde najdeme zinek?<\/h5>\n\n\n\n<p>Na zinek jsou bohat\u00e9 \u017eivo\u010di\u0161n\u00e9 potraviny jako <strong>maso,<\/strong> <strong>vejce <\/strong>\u010di <strong>ryby. <\/strong>Rostlinn\u00e9 potraviny v\u0161ak nezaost\u00e1vaj\u00ed a obsahuj\u00ed tak\u00e9 \u00factyhodn\u00e9 d\u00e1vky t\u00e9to miner\u00e1ln\u00ed l\u00e1tky. Najdeme ho v <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lu\u0161t\u011bnin\u00e1ch<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obilnin\u00e1ch <\/strong><\/a>\u010di <strong>o\u0159e\u0161\u00edch a semenech. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[6,16]<\/span><\/p>\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\">Rostlinn\u00e9 zdroje<\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Potravina<\/td><td class=\"has-text-align-center\" data-align=\"center\">Obsah zinku (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010do\u010dka<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mandle<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,12 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pohanka<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">r\u00fd\u017ee natural<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,1 mg<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\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\">\u017divo\u010di\u0161n\u00e9 zdroje<\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Potravina<\/td><td class=\"has-text-align-center\" data-align=\"center\">Obsah zinku (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hov\u011bz\u00ed maso (v syrov\u00e9m stavu)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vejce<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 mg<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n\n\n<p>S p\u0159\u00edjmem zinku se v\u0161ak poj\u00ed podobn\u00e1 komplikace jako s ji\u017e zmi\u0148ovan\u00fdm \u017eelezem. Zinek z rostlinn\u00fdch potravin je toti\u017e <strong>m\u00e9n\u011b vst\u0159ebateln\u00fd <\/strong>ne\u017e z t\u011bch \u017eivo\u010di\u0161n\u00fdch. Jeho vst\u0159eb\u00e1v\u00e1n\u00ed toti\u017e sni\u017euj\u00ed <strong>fyt\u00e1ty <\/strong>v rostlinn\u00fdch potravin\u00e1ch. To se v\u0161ak d\u00e1 ovlivnit jejich <strong>kl\u00ed\u010den\u00edm<\/strong>, proto\u017ee tento proces sni\u017euje negativn\u00ed \u00fa\u010dinek fyt\u00e1t\u016f. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Jak m\u016f\u017ee vegetari\u00e1n z\u00edskat dostatek zinku?<\/h5>\n\n\n\n<p>Zdroji zinku ve vegetari\u00e1nsk\u00e9m j\u00eddeln\u00ed\u010dku mohou b\u00fdt <strong>vejce, lu\u0161t\u011bniny, obilniny \u010di o\u0159echy a semena. <\/strong>Vyu\u017eitelnost z rostlinn\u00fdch zdroj\u016f lze zv\u00fd\u0161it <strong>kl\u00ed\u010den\u00edm <\/strong>obilnin, lu\u0161t\u011bnin nebo semen, a tak nejen zv\u00fd\u0161it p\u0159\u00edjem zinku, ale tak\u00e9 o\u017eivit a zpest\u0159it j\u00eddeln\u00ed\u010dek. Pokud v\u0161ak tyto zdroje nedok\u00e1\u017eou pokr\u00fdt pot\u0159ebu organismu, je pot\u0159eba s\u00e1hnout po <a href=\"https:\/\/gymbeam.cz\/zinek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148ku v\u00fd\u017eivy<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud byste se cht\u011bli o zinku dozv\u011bd\u011bt v\u00edce, m\u016f\u017eete se za\u010d\u00edst do na\u0161eho \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/zinek-k-cemu-je-dobry-co-zpusobi-nedostatek-a-jake-jsou-jeho-nejlepsi-zdroje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zinek: Na co je dobr\u00fd, co zp\u016fsob\u00ed jeho nedostatek a jak\u00e9 jsou jeho nejlep\u0161\u00ed zdroje.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1124x749.jpg\" alt=\"Vegetari\u00e1nstv\u00ed a zinek\" class=\"wp-image-429322\" width=\"843\" height=\"562\" title=\"Vegetari\u00e1nstv\u00ed a zinek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. Vitam\u00edn D<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn D<\/a> je vitam\u00edn rozpustn\u00fd v tuku, bez kter\u00e9ho se neobejdou na\u0161e <strong>kosti, zuby \u010di svaly<\/strong>. Je tak\u00e9 d\u016fle\u017eit\u00fd pro funkci <strong>imunitn\u00edho syst\u00e9mu <\/strong>\u010di <strong>r\u016fst a d\u011blen\u00ed bun\u011bk.&nbsp;<\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kde najdeme vitam\u00edn D?<\/h5>\n\n\n\n<p>Tento vitam\u00edn se v t\u011ble tvo\u0159\u00ed p\u016fsoben\u00edm <strong>slune\u010dn\u00edho z\u00e1\u0159en\u00ed<\/strong>. Vzhledem k ro\u010dn\u00edm obdob\u00edm a pouze p\u00e1r slune\u010dn\u00edm m\u011bs\u00edc\u016fm se v\u0161ak na tento zdroj nem\u016f\u017eeme spol\u00e9hat \u00fapln\u011b a vitam\u00edn D tak pot\u0159ebujeme <strong>p\u0159ij\u00edmat v<\/strong> <strong>potrav\u011b. <\/strong>Nejv\u00edce vitam\u00ednu D obsahuj\u00ed <strong>tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby, vnit\u0159nosti a vaje\u010dn\u00fd \u017eloutek. <\/strong>Z rostlinn\u00fdch potravin se m\u016f\u017ee nach\u00e1zet v <strong>houb\u00e1ch<\/strong>, ve kter\u00fdch se tvo\u0159\u00ed p\u016fsoben\u00edm UVB z\u00e1\u0159en\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Jak m\u016f\u017ee vegetari\u00e1n z\u00edskat dostatek vitam\u00ednu D?<\/h5>\n\n\n\n<p>V\u00fd\u010det potravin bohat\u00fdch na vitam\u00edn D je pom\u011brn\u011b kr\u00e1tk\u00fd a nav\u00edc ty nejlep\u0161\u00ed zdroje jsou \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu. Vegetari\u00e1ni ho mohou z\u00edsk\u00e1vat z <strong>vajec<\/strong>, p\u0159\u00edpadn\u011b n\u011bkte\u0159\u00ed z <strong>ryb<\/strong>. I pro \u010dlov\u011bka, kter\u00fd b\u011b\u017en\u011b konzumuje v\u0161echny \u017eivo\u010di\u0161n\u00e9 potraviny, je v\u0161ak pom\u011brn\u011b <strong>n\u00e1ro\u010dn\u00e9 splnit doporu\u010denou denn\u00ed d\u00e1vku <\/strong>vitam\u00ednu D. Pro vegetari\u00e1ny je to p\u0159irozen\u011b je\u0161t\u011b t\u011b\u017e\u0161\u00ed. Proto je vhodn\u00e9 zam\u011b\u0159it se na suplementaci vitam\u00ednu D ve form\u011b <a href=\"https:\/\/gymbeam.cz\/bio-vitamin-d3-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148ku v\u00fd\u017eivy<\/a> vhodn\u00e9ho pro vegetari\u00e1ny. Nen\u00ed v\u0161ak na \u0161kodu d\u00e1t si nejprve zkontrolovat hladinu vitam\u00ednu D v organismu, co\u017e n\u00e1m prozrad\u00ed, zda suplementaci opravdu pot\u0159ebujeme. <span style=\"color: #ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o vitam\u00ednu D v\u00e1m prozrad\u00ed n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitam\u00edn D: Pro\u010d je tak d\u016fle\u017eit\u00fd, co zp\u016fsobuje nedostatek a jako ho doplnit?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1124x749.jpg\" alt=\"Vegetari\u00e1nstv\u00ed a vitam\u00edn D\" class=\"wp-image-429337\" width=\"843\" height=\"562\" title=\"Vegetari\u00e1nstv\u00ed a vitam\u00edn D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">5. Vitam\u00edn B12<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn B12<\/a> (kobalamin) pot\u0159ebujeme pro spr\u00e1vnou funkci <strong>nervov\u00e9ho syst\u00e9mu, <\/strong>tvorbu <strong>\u010derven\u00fdch krvinek, DNA <\/strong>\u010di funkci <strong>imunitn\u00edho syst\u00e9mu. <\/strong>Tato \u017eivina se nach\u00e1z\u00ed p\u0159ev\u00e1\u017en\u011b v <strong>\u017eivo\u010di\u0161n\u00fdch potravin\u00e1ch. <\/strong>B\u011b\u017en\u011b konzumovan\u00e9 rostlinn\u00e9 potraviny jako obilniny, lu\u0161t\u011bniny \u010di zelenina ho neobsahuj\u00ed. Jeho nedostatek tak proto hroz\u00ed zejm\u00e9na u <strong>vegan\u016f<\/strong>, kte\u0159\u00ed nemaj\u00ed v j\u00eddeln\u00ed\u010dku \u017e\u00e1dn\u00e9 \u017eivo\u010di\u0161n\u00e9 produkty a suplementace vitam\u00ednu B12 je pro n\u011b nezbytn\u00e1.<span style=\"color: #ff6600\" class=\"tadv-color\"> [23,30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kde najdeme vitam\u00edn B12?<\/h5>\n\n\n\n<p>Hlavn\u00edmi zdroji tohoto vitam\u00ednu jsou <strong>\u017eivo\u010di\u0161n\u00e9 produkty, <\/strong>tedy maso, ryby, vnit\u0159nosti, vejce a ml\u00e9\u010dn\u00e9 v\u00fdrobky. Ur\u010dit\u00e1 mno\u017estv\u00ed se v\u0161ak najdou i nap\u0159\u00edklad ve <strong>fermentovan\u00fdch potravin\u00e1ch, <\/strong>proto\u017ee vitam\u00edn B12 je tvo\u0159en <strong>bakteriemi<\/strong>. Obsahuj\u00ed ho tak\u00e9 <strong>mo\u0159sk\u00e9 \u0159asy <\/strong>\u010di <strong>houby <\/strong>p\u011bstovan\u00e9 na p\u016fd\u011b s vysok\u00fdm obsahem tohoto vitam\u00ednu. Jeho vst\u0159ebatelnost a dostupnost pro t\u011blo z rostlinn\u00fdch potravin je v\u0161ak st\u00e1le nejasn\u00e1, proto se na n\u011b ur\u010dit\u011b nelze spol\u00e9hat jako na kvalitn\u00ed zdroj vitam\u00ednu B12.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Jak m\u016f\u017ee vegetari\u00e1n z\u00edskat dostatek vitam\u00ednu B12?<\/h5>\n\n\n\n<p>Lakto-ovo vegetari\u00e1ni se tak mus\u00ed spol\u00e9hat na obsah tohoto vitam\u00ednu v <strong>ml\u00e9\u010dn\u00fdch v\u00fdrobc\u00edch <\/strong>a <strong>vejc\u00edch<\/strong>. Nedostatek se v\u0161ak m\u016f\u017ee objevit i u nich, proto m\u016f\u017ee b\u00fdt i pro n\u011b v\u00fdhodn\u00e9 u\u017e\u00edvat vitam\u00edn B12 ve form\u011b <a href=\"https:\/\/gymbeam.cz\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148ku v\u00fd\u017eivy<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1124x749.jpg\" alt=\"Vegetari\u00e1nstv\u00ed a vitam\u00edn B12\" class=\"wp-image-429352\" width=\"843\" height=\"562\" title=\"Vegetari\u00e1nstv\u00ed a vitam\u00edn B12\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"spolocensky-zivot\">2. Vegetari\u00e1nsk\u00e1 strava m\u016f\u017ee komplikovat spole\u010densk\u00fd \u017eivot<\/h3>\n\n\n\n<p>Ur\u010dit\u011b jste se u\u017e ve sv\u00e9m okol\u00ed setkali s t\u00edm, \u017ee lid\u00e9, kte\u0159\u00ed nejed\u00ed maso \u010di jin\u00e9 \u017eivo\u010di\u0161n\u00e9 potraviny, se \u010dasto setk\u00e1vaj\u00ed se zvednut\u00fdm obo\u010d\u00edm \u010di nep\u0159\u00edjemn\u00fdmi koment\u00e1\u0159i. Rodina, p\u0159\u00e1tel\u00e9 \u010di kolegov\u00e9 \u010dasto nerozum\u00ed, pro\u010d se n\u011bkdo z jejich okol\u00ed rozhodl pro vegetari\u00e1nstv\u00ed. P\u0159\u00edpadn\u011b rozum\u011bj\u00ed, ale s t\u00edmto n\u00e1zorem nesouhlas\u00ed. To pak m\u016f\u017ee zp\u016fsobovat rozbroje nejen u ob\u011bdov\u00e9ho stolu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vegetari\u00e1ni se mohou setk\u00e1vat tak\u00e9 s t\u00edm, \u017ee je pro n\u011b komplikovan\u011bj\u0161\u00ed vybrat si j\u00eddlo v restauraci \u010di na spole\u010densk\u00fdch ud\u00e1lostech. Zvyk pravideln\u011b konzumovat maso a m\u00edt ho jako z\u00e1klad kvalitn\u00edho j\u00eddla je v na\u0161\u00ed spole\u010dnosti zako\u0159en\u011bn docela hluboko, co\u017e je vid\u011bt i na mnoha j\u00eddeln\u00edch l\u00edstc\u00edch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postupem \u010dasu jsme se u\u017e v\u0161ak posunuli a dnes je jednodu\u0161\u0161\u00ed ne\u017e kdykoliv p\u0159edt\u00edm naj\u00edt v okol\u00ed restauraci, kter\u00e1 nab\u00edz\u00ed chutn\u00e1 vegetari\u00e1nsk\u00e1 j\u00eddla. Pov\u011bdom\u00ed o rostlinn\u00e9 strav\u011b a jej\u00edch mo\u017en\u00fdch benefitech je tak\u00e9 roz\u0161\u00ed\u0159en\u011bj\u0161\u00ed, co\u017e je dobr\u00e1 cesta k tomu, aby okol\u00ed akceptovalo, kdy\u017e se n\u011bkdo z n\u00e1s stane vegetari\u00e1nem.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1124x749.jpg\" alt=\"Nev\u00fdhody vegetari\u00e1nstv\u00ed\" class=\"wp-image-429367\" width=\"843\" height=\"562\" title=\"Nev\u00fdhody vegetari\u00e1nstv\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"prijem-zpracovanych-potravin\">3. M\u016f\u017ee v\u00e9st k vy\u0161\u0161\u00edmu p\u0159\u00edjmu zpracovan\u00fdch potravin<\/h3>\n\n\n\n<p>Kdy\u017e se vegetari\u00e1nsk\u00e1 strava <strong>uchop\u00ed za \u0161patn\u00fd konec, <\/strong>m\u016f\u017ee se velmi jednodu\u0161e st\u00e1t, \u017ee bude pln\u00e1 nevhodn\u00fdch potravin. Jak jsme ji\u017e zmi\u0148ovali na za\u010d\u00e1tku, <strong>ne v\u0161echny potraviny vhodn\u00e9 pro vegetari\u00e1ny jsou automaticky vhodn\u00e9 do ka\u017edodenn\u00edho j\u00eddeln\u00ed\u010dku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod n\u00e1lepku \u201evegetari\u00e1nsk\u00e9\u201c se toti\u017e dok\u00e1\u017e\u00ed skr\u00fdt cukrov\u00ed, z\u00e1kusky, sma\u017een\u00e9 potraviny, fast food \u010di t\u0159eba slazen\u00e9 n\u00e1poje. N\u011bkdo tak m\u016f\u017ee nab\u00fdt dojmu, \u017ee je v po\u0159\u00e1dku konzumovat je pravideln\u011b. Tyto potraviny v\u0161ak pat\u0159\u00ed mezi tzv. <strong>vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny <\/strong>a jsou v\u011bt\u0161inou <strong>bohat\u00e9 na cukr a tuk a chud\u00e9 na mikro\u017eiviny \u010di vl\u00e1kninu. <\/strong>V na\u0161\u00ed strav\u011b by se tak m\u011bly vyskytovat <strong>omezen\u011b <\/strong>bez ohledu na to, zda jsme nebo nejsme vegetari\u00e1ni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b t\u011bchto potravin v\u0161ak v\u0161ichni tu\u0161\u00edme, \u017ee bychom to s nimi nem\u011bli p\u0159eh\u00e1n\u011bt. Mezi vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny pat\u0159\u00ed ale tak\u00e9 r\u016fzn\u00e9 produkty <strong>vyr\u00e1b\u011bn\u00e9 p\u0159\u00edmo pro vegetari\u00e1ny, <\/strong>jako nap\u0159\u00edklad v\u0161emo\u017en\u00e9 rostlinn\u00e9 \u201e\u0159\u00edzky\u201c, \u201ep\u00e1rky\u201c a jin\u00e9 alternativy masa a masn\u00fdch v\u00fdrobk\u016f. Ani ty v\u0161ak nejsou ide\u00e1ln\u00ed pro to, aby se staly ka\u017edodenn\u00ed sou\u010d\u00e1st\u00ed stravy vegetari\u00e1na. \u010casto toti\u017e obsahuj\u00ed nadm\u011brn\u00e9 mno\u017estv\u00ed <strong>soli, konzervanty <\/strong>a dal\u0161\u00ed <strong>aditivn\u00ed l\u00e1tky. <\/strong>Proto je vhodn\u00e9, aby se na tal\u00ed\u0159i objevovaly ob\u010das jako takov\u00e9 o\u017eiven\u00ed j\u00eddeln\u00ed\u010dku. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/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 vegetari\u00e1na by m\u011bl b\u00fdt ide\u00e1ln\u011b postaven na <strong>z\u00e1kladn\u00edch potravin\u00e1ch<\/strong>, jako jsou obilniny, lu\u0161t\u011bniny, zelenina a ovoce, a \u010d\u00e1st \u017eivo\u010di\u0161n\u00fdch potravin, kterou konkr\u00e9tn\u00ed formy vegetari\u00e1nstv\u00ed povoluj\u00ed. Jen tak bude m\u00edt vegetari\u00e1nsk\u00e1 strava zdravotn\u00ed benefity a z\u00e1rove\u0148 bude moci \u00fasp\u011b\u0161n\u011b p\u0159edch\u00e1zet nedostatku d\u016fle\u017eit\u00fdch \u017eivin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o potravin\u00e1ch vhodn\u00fdch pro vegetari\u00e1ny v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/rostlinne-alternativy-masa-ktere-jsou-nejlepsi-kolik-bilkovin-obsahuji-a-dokazi-maso-plne-nahradit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Rostlinn\u00e9 alternativy masa: Kter\u00e9 jsou nejlep\u0161\u00ed, kolik b\u00edlkovin obsahuj\u00ed a dok\u00e1\u017eou maso \u00fapln\u011b nahradit?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1124x749.jpg\" alt=\"Je vegetari\u00e1nstv\u00ed nezdrav\u00e9?\" class=\"wp-image-429382\" width=\"843\" height=\"562\" title=\"Je vegetari\u00e1nstv\u00ed nezdrav\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nutnost-suplementace\">4. N\u011bkdy se neobejde bez dopl\u0148k\u016f v\u00fd\u017eivy<\/h3>\n\n\n\n<p>Jak jsme ji\u017e zm\u00ednili v\u00fd\u0161e, u vegetari\u00e1nstv\u00ed <strong>hroz\u00ed nedostatek n\u011bkter\u00fdch \u017eivin. <\/strong>\u010c\u00edm v\u00edce potravin vegetari\u00e1n vy\u0159azuje, t\u00edm se <strong>zvy\u0161uje riziko, <\/strong>\u017ee mu bude chyb\u011bt n\u011bjak\u00e1 d\u016fle\u017eit\u00e1 \u017eivina. Proto by se m\u011bl ka\u017ed\u00fd vegetari\u00e1n zaj\u00edmat o to, jak\u00e9 nutrienty si odp\u00edr\u00e1 vy\u0159azov\u00e1n\u00edm ur\u010dit\u00fdch potravin. I kdy\u017e v\u0161ak bude m\u00edt tyto znalosti a bude se sna\u017eit o pestr\u00fd a vyv\u00e1\u017een\u00fd j\u00eddeln\u00ed\u010dek, <strong>je mo\u017en\u00e9, \u017ee se nevyhne u\u017e\u00edv\u00e1n\u00ed dopl\u0148k\u016f v\u00fd\u017eivy.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Deficity mikronutrient\u016f bychom nem\u011bli br\u00e1t na lehkou v\u00e1hu, proto\u017ee s sebou mohou n\u00e9st r\u016fzn\u00e9 <strong>zdravotn\u00ed probl\u00e9my. <\/strong>Vegetari\u00e1ni by tak m\u011bli po\u010d\u00edtat s t\u00edm, \u017ee pro zachov\u00e1n\u00ed dobr\u00e9ho zdrav\u00ed je vhodn\u00e9 <strong>pravideln\u011b absolvovat odb\u011bry krve<\/strong> <strong>a v p\u0159\u00edpad\u011b pot\u0159eby doplnit \u017eiviny nejen stravou, ale tak\u00e9 dopl\u0148ky v\u00fd\u017eivy.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1124x749.jpg\" alt=\"Jak\u00e9 \u017eiviny mohou chyb\u011bt p\u0159i vegetari\u00e1nstv\u00ed?\" class=\"wp-image-429397\" width=\"843\" height=\"562\" title=\"Jak\u00e9 \u017eiviny mohou chyb\u011bt p\u0159i vegetari\u00e1nstv\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cim_jsou_specificke_jine_formy_vegetarianstvi\"><\/span>\u010c\u00edm jsou specifick\u00e9 jin\u00e9 formy vegetari\u00e1nstv\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U ka\u017ed\u00e9 formy vegetari\u00e1nstv\u00ed hroz\u00ed deficity n\u011bkter\u00fdch \u017eivin, a to jednodu\u0161e proto, \u017ee je <strong>dlouhodob\u011b omezen p\u0159\u00edjem n\u011bkter\u00fdch skupin potravin. <\/strong>I lakto-ovo vegetari\u00e1nstv\u00ed, kter\u00e9mu jsme se dosud v\u011bnovali, nen\u00ed bez rizik, a to navzdory tomu, \u017ee pat\u0159\u00ed mezi ty m\u00e9n\u011b striktn\u00ed formy tohoto stravovac\u00edho sm\u011bru. <strong>\u010c\u00edm se v\u0161ak mno\u017estv\u00ed vylu\u010dovan\u00fdch potravin zvy\u0161uje, t\u00edm v\u011bt\u0161\u00ed jsou i rizika nutri\u010dn\u00edch deficit\u016f.<\/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\"><li><strong>Vegani <\/strong>maj\u00ed nejv\u011bt\u0161\u00ed riziko nedostatku \u017eivin. Jeliko\u017e nekonzumuj\u00ed \u017e\u00e1dn\u00e9 \u017eivo\u010di\u0161n\u00e9 potraviny, je pro n\u011b prakticky nemo\u017en\u00e9 p\u0159ijmout ve strav\u011b dostatek <strong>vitam\u00ednu B12 <\/strong>a neobejdou se tak bez jeho suplementace. V\u011bt\u0161\u00ed probl\u00e9m m\u016f\u017ee p\u0159edstavovat i p\u0159\u00edjem ji\u017e zmi\u0148ovan\u00e9ho <strong>vitam\u00ednu D, \u017eeleza, zinku a omega &#8211; 3 MK. <\/strong>K nim se nav\u00edc p\u0159id\u00e1v\u00e1 riziko nedostatku <strong>v\u00e1pn\u00edku, j\u00f3du a b\u00edlkovin. <\/strong>Pokud v\u00e1s t\u00e9ma veganstv\u00ed a jeho \u00faskal\u00ed zaj\u00edm\u00e1 v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 dal\u0161\u00ed \u010dl\u00e1nek<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kter\u00e9 \u017eiviny chyb\u00ed vegan\u016fm nej\u010dast\u011bji a jak je doplnit?<\/a><\/strong><\/li><li><strong>Ovo-vegetari\u00e1n\u016fm, <\/strong>kte\u0159\u00ed z \u017eivo\u010di\u0161n\u00fdch potravin maj\u00ed v&nbsp;j\u00eddeln\u00ed\u010dku pouze <strong>vejce<\/strong>, m\u016f\u017ee nav\u00edc krom\u011b zm\u00edn\u011bn\u00fdch \u017eivin chyb\u011bt <strong>v\u00e1pn\u00edk. <\/strong>Jejich nejlep\u0161\u00ed zdroj neboli <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky <\/strong>toti\u017e tito vegetari\u00e1ni nekonzumuj\u00ed.<\/li><li>Naopak <strong>lakto-vegetari\u00e1ni<\/strong>, kte\u0159\u00ed nekonzumuj\u00ed <strong>vejce<\/strong>, mohou m\u00edt v\u011bt\u0161\u00ed probl\u00e9m p\u0159ijmout ze stravy <strong>vitam\u00edn D<\/strong>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1124x750.jpg\" alt=\"Rizika vegetari\u00e1nstv\u00ed\" class=\"wp-image-429412\" width=\"843\" height=\"563\" title=\"Rizika vegetari\u00e1nstv\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_vegetarianstvi_zdravejsi_nez_bezna_racionalni_strava\"><\/span>Je vegetari\u00e1nstv\u00ed zdrav\u011bj\u0161\u00ed ne\u017e b\u011b\u017en\u00e1 racion\u00e1ln\u00ed strava?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obecn\u011b by se dalo \u0159\u00edci, \u017ee <strong>m\u016f\u017ee b\u00fdt. <\/strong>Stejn\u011b tak m\u016f\u017ee b\u00fdt zdrav\u00ed prosp\u011b\u0161n\u011bj\u0161\u00ed i klasick\u00e1 strava s obsahem v\u0161ech potravinov\u00fdch skupin. V obou p\u0159\u00edpadech se toti\u017e d\u00e1 j\u00eddeln\u00ed\u010dek sestavit spr\u00e1vn\u011b a m\u00edt mnoho zdravotn\u00edch benefit\u016f. Z\u00e1rove\u0148 v\u0161ak lze jednodu\u0161e vytvo\u0159it takov\u00fd, kter\u00fd je pln\u00fd nevhodn\u00fdch pr\u016fmyslov\u011b zpracovan\u00fdch potravin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u0161ak mluv\u00edme o spr\u00e1vn\u011b sestaven\u00e9 vegetari\u00e1nsk\u00e9 a b\u011b\u017en\u00e9 racion\u00e1ln\u00ed strav\u011b, ani jedna z nich nen\u00ed nad\u0159azen\u00e1. Ob\u011b toti\u017e dok\u00e1\u017e\u00ed podpo\u0159it zdrav\u00ed sv\u00fdmi benefity. V kone\u010dn\u00e9m d\u016fsledku tak z\u00e1le\u017e\u00ed na n\u00e1s, kter\u00e1 z nich n\u00e1m vyhovuje v\u00edce a kterou si zvol\u00edme.<\/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_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vegetari\u00e1nsk\u00e1 strava nab\u00edr\u00e1 postupn\u011b na popularit\u011b, a to z\u0159ejm\u011b opr\u00e1vn\u011bn\u011b. Ukazuje se toti\u017e, \u017ee m\u00e1 zna\u010dn\u00e9 <strong>zdravotn\u00ed benefity. <\/strong>Zd\u00e1 se, \u017ee m\u016f\u017ee b\u00fdt nap\u0159\u00edklad dobrou prevenc\u00ed <strong>srde\u010dn\u011b &#8211; c\u00e9vn\u00edch <\/strong>\u010di <strong>n\u00e1dorov\u00fdch onemocn\u011bn\u00ed <\/strong>a z\u00e1rove\u0148 m\u016f\u017ee pomoci udr\u017eet <strong>zdravou t\u011blesnou hmotnost. <\/strong>Krom\u011b toho je tak\u00e9 <strong>\u0161etrn\u011bj\u0161\u00ed k \u017eivotn\u00edmu prost\u0159ed\u00ed. <\/strong>Jako ka\u017ed\u00fd alternativn\u00ed zp\u016fsob stravov\u00e1n\u00ed, kter\u00fd vy\u0159azuje n\u011bkter\u00e9 potravinov\u00e9 skupiny, je v\u0161ak i vegetari\u00e1nstv\u00ed rizikov\u00e9 kv\u016fli <strong>mo\u017en\u00e9mu nedostatku n\u011bkter\u00fdch \u017eivin. <\/strong>Vegetari\u00e1ni by proto m\u011bli db\u00e1t na <strong>pestr\u00e9 slo\u017een\u00ed <\/strong>sv\u00e9ho j\u00eddeln\u00ed\u010dku a kvalitn\u00ed v\u00fd\u017eivou nebo p\u0159\u00edpadn\u011b dopl\u0148ky v\u00fd\u017eivy <strong>p\u0159edch\u00e1zet nutri\u010dn\u00edm deficit\u016fm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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>Jak\u00e9 m\u00e1 vegetari\u00e1nstv\u00ed benefity a \u010d\u00edm je rizikov\u00e9? Rostlinn\u00e1 strava je na vzestupu a mnoz\u00ed z n\u00e1s si kladou pr\u00e1v\u011b tyto ot\u00e1zky. V dne\u0161n\u00edm \u010dl\u00e1nku se dozv\u00edte, jak ovliv\u0148uje vegetari\u00e1nstv\u00ed na\u0161e srdce \u010di t\u011blesnou hmotnost, a to, kter\u00e9 \u017eiviny n\u00e1m mohou chyb\u011bt, kdy\u017e se z n\u00e1s stanou vegetari\u00e1ni.<\/p>\n","protected":false},"author":156,"featured_media":429164,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[7353,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-429898","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-strava-cs","9":"tag-zdravi","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vegetari\u00e1nstv\u00ed: V\u00fdhody a nev\u00fdhody stravy bez masa - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je vegetari\u00e1nstv\u00ed zdrav\u00e9? 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