{"id":431690,"date":"2023-04-20T10:00:00","date_gmt":"2023-04-20T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=431690"},"modified":"2025-05-09T12:24:26","modified_gmt":"2025-05-09T10:24:26","slug":"anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/","title":{"rendered":"Anti-Aging a Healthy Aging: Ako sa stara\u0165 o svoje telo a udr\u017ea\u0165 si zdravie a mladistv\u00fd vzh\u013ead?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#Co_si_predstavit_pod_nazvami_anti-aging_alebo_healthy_aging\" title=\"\u010co si predstavi\u0165 pod n\u00e1zvami anti-aging alebo healthy aging?&nbsp;\">\u010co si predstavi\u0165 pod n\u00e1zvami anti-aging alebo healthy aging?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#Ake_procesy_stoja_za_starnutim_organizmu\" title=\"Ak\u00e9 procesy stoja za starnut\u00edm organizmu?&nbsp;\">Ak\u00e9 procesy stoja za starnut\u00edm organizmu?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#Co_ziskame_ked_sa_zameriame_na_postupy_podporujuce_zdrave_starnutie\" title=\"\u010co z\u00edskame, ke\u010f sa zameriame na postupy podporuj\u00face zdrav\u00e9 starnutie?&nbsp;\">\u010co z\u00edskame, ke\u010f sa zameriame na postupy podporuj\u00face zdrav\u00e9 starnutie?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#Tipy_ako_si_udrzat_zdravie_a_mladost_co_najdlhsie\" title=\"Tipy, ako si udr\u017ea\u0165 zdravie a mlados\u0165 \u010do najdlh\u0161ie&nbsp;\">Tipy, ako si udr\u017ea\u0165 zdravie a mlados\u0165 \u010do najdlh\u0161ie&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#1_Dostatocne_a_kvalitne_spite\" title=\"1. Dostato\u010dne a kvalitne spite\">1. Dostato\u010dne a kvalitne spite<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#2_Naucte_sa_kontrolovat_stres\" title=\"2. Nau\u010dte sa kontrolova\u0165 stres\">2. Nau\u010dte sa kontrolova\u0165 stres<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#3_Povedzte_STOP_cigaretam\" title=\"3. Povedzte STOP cigaret\u00e1m\">3. Povedzte STOP cigaret\u00e1m<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#4_Hybte_sa_a_budte_fyzicky_aktivni\" title=\"4. H\u00fdbte sa a bu\u010fte fyzicky akt\u00edvni\">4. H\u00fdbte sa a bu\u010fte fyzicky akt\u00edvni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#5_Dbajte_sa_kvalitnu_vyzivu\" title=\"5. Dbajte sa kvalitn\u00fa v\u00fd\u017eivu\">5. Dbajte sa kvalitn\u00fa v\u00fd\u017eivu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#6_Nezanedbavajte_pitny_rezim\" title=\"6. Nezanedb\u00e1vajte pitn\u00fd re\u017eim\">6. Nezanedb\u00e1vajte pitn\u00fd re\u017eim<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#7_Starajte_sa_o_svoju_kozu_a_plet\" title=\"7. Starajte sa o svoju ko\u017eu a ple\u0165\">7. Starajte sa o svoju ko\u017eu a ple\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#Vyuzite_potencial_doplnkov_proti_starnutiu\" title=\"Vyu\u017eite potenci\u00e1l doplnkov proti starnutiu\">Vyu\u017eite potenci\u00e1l doplnkov proti starnutiu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Starnutie je norm\u00e1lne a patr\u00ed k \u017eivotu, ale povedzme si na rovinu, kto by ho nechcel zastavi\u0165 alebo aspo\u0148 spomali\u0165? Ve\u010f predsa nikto z n\u00e1s nesk\u00e1\u010de nad\u0161en\u00edm z predstavy prib\u00fadaj\u00facich vr\u00e1sok, \u0161ediv\u00fdch vlasov \u010di bo\u013eav\u00fdch k\u013abov. Bohu\u017eia\u013e v\u0161ak mus\u00edme zabudn\u00fa\u0165 na elix\u00edry nekone\u010dn\u00e9ho \u017eivota \u010di obraca\u010de \u010dasu a zmieri\u0165 sa s t\u00fdm, \u017ee prib\u00fadaj\u00face roky nezastav\u00edme. Napriek tomu ale nie je v\u0161etko straten\u00e9. Mo\u017eno v\u00e1s pote\u0161\u00ed, \u017ee <strong>veda predsa len tu\u0161\u00ed, \u010do robi\u0165, aby sme starli v lep\u0161om zdrav\u00ed a aby ten ubiehaj\u00faci \u010das na n\u00e1s nebol a\u017e tak vidie\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku sa okrem in\u00e9ho do\u010d\u00edtate, ak\u00fd vplyv maj\u00fa na healthy a anti-aging tieto \u017eiviny a l\u00e1tky:<\/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 wp-element-button\" href=\"#bielkoviny\">bielkoviny<\/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 wp-element-button\" href=\"#omega-3-mastne-kyseliny\">Omega \u2013 3 mastn\u00e9 kyseliny<\/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 wp-element-button\" href=\"#antioxidanty\">antioxidanty<\/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 wp-element-button\" href=\"#probiotika\">Probiotik\u00e1<\/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 wp-element-button\" href=\"#vapnik\">V\u00e1pnik<\/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 wp-element-button\" href=\"#vitamin-d\">Vitam\u00edn D<\/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 wp-element-button\" href=\"#doplnky-proti-starnutiu\">koenzym-q10<\/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 wp-element-button\" href=\"#doplnky-proti-starnutiu\">Kvercet\u00edn<\/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 wp-element-button\" href=\"#doplnky-proti-starnutiu\">Resveratrol<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_predstavit_pod_nazvami_anti-aging_alebo_healthy_aging\"><\/span>\u010co si predstavi\u0165 pod n\u00e1zvami <em>anti-aging <\/em>alebo <em>healthy aging<\/em>?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S pojmom <strong><em>anti-aging<\/em><\/strong> ste sa pravdepodobne u\u017e mnoh\u00ed z v\u00e1s stretli. Jedn\u00e1 sa jednoducho o skupinu v\u0161emo\u017en\u00fdch sp\u00f4sobov a prakt\u00edk, ktor\u00e9 sa sna\u017eia <strong>spomali\u0165 alebo dokonca zastavi\u0165 starnutie. <\/strong>Hoci sa ani jedno zo spom\u00ednan\u00fdch zatia\u013e nedar\u00ed dosiahnu\u0165 a vplyv ubiehaj\u00faceho \u010dasu skr\u00e1tka \u017eiadnym z\u00e1zrakom <strong>nezastav\u00edme, <\/strong>veda postupne prich\u00e1dza aspo\u0148 na to, ako<strong> zn\u00ed\u017ei\u0165 dopady starnutia na na\u0161e telo.<\/strong> Ka\u017ed\u00fd chce toti\u017e vyzera\u0165 mlado a vit\u00e1lne \u010do najdlh\u0161ie a h\u013ead\u00e1 sp\u00f4soby, ako to dosiahnu\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f teda zabudneme na k\u00fazla od\u010fa\u013euj\u00face starobu a budeme realisti, hod\u00ed sa n\u00e1m sk\u00f4r pracova\u0165 s pojmom <strong><em>healthy aging,<\/em><\/strong> \u010di\u017ee <strong>zdrav\u00e9 starnutie. <\/strong>V\u010faka r\u00f4znym postupom a starostlivosti o na\u0161e telo je mo\u017en\u00e9 dosiahnu\u0165, aby postupn\u00e9 prib\u00fadanie rokov nebolo na na\u0161om tele tak <strong>vidite\u013en\u00e9 <\/strong>a aby sme starli v<strong> lep\u0161om zdrav\u00ed a kond\u00edcii.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V r\u00e1mci <em>healthy-aging<\/em> a <em>anti-aging<\/em> pr\u00edstupov sa vyu\u017e\u00edvaj\u00fa r\u00f4zne postupy<strong> od plastickej chirurgie, <\/strong>pou\u017eitia <strong>laseru<\/strong> \u010di <strong>botoxu <\/strong>a\u017e po <strong>zmeny v \u017eivotnom \u0161t\u00fdle. <\/strong>D\u00f4le\u017eit\u00e9 je napr\u00edklad zameranie sa na <strong>dostato\u010dn\u00fd sp\u00e1nok, pr\u00e1cu so stresom, kvalitn\u00fa v\u00fd\u017eivu, dostatok pohybu \u010di starostlivos\u0165 o ko\u017eu a poko\u017eku. <\/strong>V\u010faka t\u00fdmto postupom je mo\u017en\u00e9 u\u017e\u00edva\u0165 si starnutie v <strong>lep\u0161om zdrav\u00ed <\/strong>a s <strong>mlad\u0161ie vyzeraj\u00facim telom.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-1124x749.jpg\" alt=\"\u010co je healthy-aging a anti-aging?\" class=\"wp-image-431880\" style=\"width:843px;height:562px\" title=\"\u010co je healthy-aging a anti-aging?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_procesy_stoja_za_starnutim_organizmu\"><\/span>Ak\u00e9 procesy stoja za starnut\u00edm organizmu?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Samotn\u00e9 starnutie a jeho komplexnos\u0165 je pre n\u00e1s e\u0161te st\u00e1le <strong>ve\u013ekou z\u00e1hadou,<\/strong> ale dnes u\u017e vedci \u010diasto\u010dne vedia, ak\u00fdm sp\u00f4sobom sa niektor\u00e9 procesy podie\u013eaj\u00fa na jeho priebehu. U\u017e teda tu\u0161\u00edme, \u010do stoj\u00ed napr\u00edklad za <strong>vy\u0161\u0161\u00edm v\u00fdskytom chronick\u00fdch ochoren\u00ed v star\u0161om veku <\/strong>\u010di <strong>postupn\u00fdm zhor\u0161ovan\u00edm niektor\u00fdch fyziologick\u00fdch funkci\u00ed \u013eudsk\u00e9ho tela. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Mechanizmy, ktor\u00e9 sa podie\u013eaj\u00fa na starnut\u00ed organizmu:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zmeny na DNA:<\/strong> DNA je \u0161trukt\u00fara, ktor\u00e1 k\u00f3duje vlastnosti cel\u00e9ho organizmu. A pr\u00e1ve jej postupn\u00e9 znehodnocovanie sa deje po\u010das starnutia. Do t\u00fdchto zmien spad\u00e1 napr\u00edklad postupn\u00e9 prib\u00fadanie <strong>por\u00fach na DNA samotn\u00fdch buniek<\/strong> \u010di <strong>DNA mitochondri\u00ed <\/strong>(bunkov\u00fdch \u201eelektr\u00e1rn\u00ed\u201c), \u010do prispieva k <strong>v\u00e4\u010d\u0161iemu oxida\u010dn\u00e9mu stresu.<\/strong><span class=\"tadv-color\" style=\"color:#ff6600\"> [23]<\/span><\/li>\n\n\n\n<li><strong>Porucha funkcie telom\u00e9r: <\/strong>Spom\u00ednan\u00e1 DNA sa spolu s \u010fal\u0161\u00edmi \u0161trukt\u00farami zhlukuje do tzv. <strong>chromoz\u00f3mov<\/strong>, ktor\u00fdch koncov\u00e9 \u010dasti sa naz\u00fdvaj\u00fa <strong>telom\u00e9ry. Postupn\u00e9 skracovanie telom\u00e9r a ni\u017e\u0161ia aktivita enz\u00fdmu telomer\u00e1zy<\/strong> pravdepodobne prispieva k procesu starnutia.<span class=\"tadv-color\" style=\"color:#ff6600\"> [23]<\/span><\/li>\n\n\n\n<li><strong>Epigenetick\u00e9 zmeny: <\/strong>Genetick\u00fa inform\u00e1ciu ovplyv\u0148uje mnoho <strong>vonkaj\u0161\u00edch vplyvov, <\/strong>ktor\u00e9 spolo\u010dne naz\u00fdvame ako <strong>epigenetick\u00e9 faktory.<\/strong> Postupn\u00e9 p\u00f4sobenie okolit\u00e9ho prostredia na organizmus tak vedie <strong>k hromadeniu zmien<\/strong> v jeho genetickej v\u00fdbave. <span class=\"tadv-color\" style=\"color:#ff6600\">[23]<\/span><\/li>\n\n\n\n<li><strong>Nerovnov\u00e1ha proteosynt\u00e9zy a proteol\u00fdzy: <\/strong>Ve\u013ea chronick\u00fdch ochoren\u00ed a in\u00fdch zdravotn\u00fdch probl\u00e9mov s\u00favis\u00ed so zn\u00ed\u017eenou tvorbou bielkov\u00edn (proteosynt\u00e9za). <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etky pop\u00edsan\u00e9 procesy sa dej\u00fa postupne a s\u00fa<strong> prirodzenou s\u00fa\u010das\u0165ou <\/strong>starn\u00faceho organizmu. Ke\u010f v\u0161ak<strong> obmedz\u00edme nevhodn\u00e9 n\u00e1vyky <\/strong>a zameriame sa na t\u00fa <strong>spr\u00e1vnu starostlivos\u0165 o telo, <\/strong>tieto zmeny nemusia by\u0165 na na\u0161om tele tak zrejm\u00e9.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-1124x749.jpg\" alt=\"\u010co sa podie\u013ea na starnut\u00ed tela?\" class=\"wp-image-431865\" style=\"width:843px;height:562px\" title=\"\u010co sa podie\u013ea na starnut\u00ed tela?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_ziskame_ked_sa_zameriame_na_postupy_podporujuce_zdrave_starnutie\"><\/span>\u010co z\u00edskame, ke\u010f sa zameriame na postupy podporuj\u00face zdrav\u00e9 starnutie?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pekn\u00e1 ple\u0165<\/strong> s men\u0161\u00edm mno\u017estvom vr\u00e1sok \u010di menej <a href=\"https:\/\/gymbeam.sk\/blog\/celulitida-co-ju-sposobuje-a-ako-sa-jej-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">celulit\u00eddy<\/a> na stehn\u00e1ch nie je to jedin\u00e9, \u010do sa skr\u00fdva pod pojmom \u201ezdrav\u00e9 starnutie\u201c. Telo, o ktor\u00e9 sa v priebehu \u017eivota star\u00e1me, sa n\u00e1m m\u00f4\u017ee v neskor\u0161om veku odv\u010fa\u010di\u0165 ve\u013ek\u00fdm mno\u017estvom \u010fal\u0161\u00edch pozit\u00edv, ktor\u00e9 s\u00fa v kone\u010dnom d\u00f4sledku e\u0161te d\u00f4le\u017eitej\u0161ie ako pekne vyzeraj\u00faca fas\u00e1da.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V prvom rade sa jedn\u00e1 o <strong>ni\u017e\u0161ie riziko v\u00fdskytu chronick\u00fdch ochoren\u00ed, <\/strong>ktor\u00e9 id\u00fa<strong> ruku v ruke so starnut\u00edm organizmu. <\/strong>Re\u010d je napr\u00edklad o <strong>srdcovo-cievnych probl\u00e9moch <\/strong>alebo <strong>metabolick\u00fdch ochoreniach,<\/strong> ako je cukrovka 2. typu. Starnutie je tie\u017e \u010dasto sprev\u00e1dzan\u00e9<strong> neurodegenerat\u00edvnymi ochoreniami<\/strong> (Alzheimerova choroba, Parkinsonova choroba a pod.), vy\u0161\u0161\u00edm v\u00fdskytom <strong>n\u00e1dorov\u00fdch ochoren\u00ed<\/strong> \u010di \u0165a\u017ekost\u00ed s <strong>pohybov\u00fdm apar\u00e1tom<\/strong> (napr. bolesti k\u013abov, chrbtice, at\u010f.). Ni\u017e\u0161\u00ed v\u00fdskyt t\u00fdchto ochoren\u00ed v starobe ur\u010dite zv\u00fd\u0161i <strong>v\u00fdkonnos\u0165 <\/strong>a <strong>kvalitu \u017eivota.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[23,52]<\/span> <\/li>\n\n\n\n<li>Zdrav\u00e9 n\u00e1vyky v priebehu \u017eivota ved\u00fa tie\u017e k <strong>lep\u0161ej funkcii imunitn\u00e9ho syst\u00e9mu.<\/strong> Star\u0161\u00ed \u013eudia s dobrou imunitou tak \u00faspe\u0161nej\u0161ie odol\u00e1vaj\u00fa <strong>v\u00edrusov\u00fdm a bakteri\u00e1lnym n\u00e1kaz\u00e1m,<\/strong> ktor\u00e9 s\u00fa pre zdravie star\u0161ieho \u010dloveka \u010dastokr\u00e1t nebezpe\u010dnej\u0161ie ako pre mlad\u00fdch.<\/li>\n\n\n\n<li>Telo sa n\u00e1m tie\u017e m\u00f4\u017ee odv\u010fa\u010di\u0165 <strong>kvalitnej\u0161\u00edm ment\u00e1lnym zdrav\u00edm<\/strong> a <strong>ni\u017e\u0161\u00edm rizikom psychick\u00fdch probl\u00e9mov<\/strong> ako je napr\u00edklad<strong> depresia <\/strong>alebo <strong>\u00fazkos\u0165.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[23]<\/span> <\/li>\n\n\n\n<li><strong>V\u00fdkonnej\u0161ie kognit\u00edvne schopnosti, <\/strong>ako je pam\u00e4\u0165, u\u010denie sa nov\u00fdm veciam \u010di schopnos\u0165 koncentr\u00e1cie je \u010fal\u0161\u00edm pr\u00ednosom. <span class=\"tadv-color\" style=\"color:#ff6600\">[23]<\/span> <\/li>\n\n\n\n<li>Zdrav\u00fd star\u0161\u00ed \u010dlovek je <strong>v\u00fdkonnej\u0161\u00ed <\/strong>a m\u00e1 celkovo<strong> lep\u0161iu kvalitu \u017eivota. <\/strong>Jednoducho povedan\u00e9, namiesto toho, aby musel chodi\u0165 od doktora k doktorovi alebo bol n\u00faten\u00fdzost\u00e1va\u0165 doma kv\u00f4li zdravotn\u00fd probl\u00e9mom, m\u00f4\u017ee popri d\u00f4chodku <strong>pracova\u0165<\/strong>, <strong>tr\u00e1vi\u0165 \u010das kon\u00ed\u010dkami <\/strong>alebo si <strong>u\u017e\u00edva\u0165 vn\u00fa\u010dat\u00e1. <\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-1124x749.jpg\" alt=\"Benefity healthy-aging a anti-aging pr\u00edstupov\" class=\"wp-image-431820\" style=\"width:843px;height:562px\" title=\"Benefity healthy-aging a anti-aging pr\u00edstupov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Tipy_ako_si_udrzat_zdravie_a_mladost_co_najdlhsie\"><\/span>Tipy, ako si udr\u017ea\u0165 zdravie a mlados\u0165 \u010do najdlh\u0161ie&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Dostatocne_a_kvalitne_spite\"><\/span>1. Dostato\u010dne a kvalitne spite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nok je jeden z najd\u00f4le\u017eitej\u0161\u00edch pilierov dobr\u00e9ho zdravia, a to <strong>fyzick\u00e9ho <\/strong>aj <strong>psychick\u00e9ho. <\/strong>Ur\u010dite pre v\u00e1s nebude novinka, \u017ee chronick\u00fd nedostatok sp\u00e1nku m\u00f4\u017ee <strong>podporova\u0165 vznik r\u00f4znych zdravotn\u00fdch probl\u00e9mov, <\/strong>a to aj v mladom veku. Zvy\u0161uje napr\u00edklad riziko <strong>kardiovaskul\u00e1rnych probl\u00e9mov, cukrovky 2. typu<\/strong> alebo <strong>por\u00fach imunity. <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sp\u00e1nkov\u00fd deficit<\/a> je dokonca spojen\u00fd s <strong>vy\u0161\u0161ou \u00famrtnos\u0165ou.<\/strong> Sp\u00e1nok toti\u017e funguje ako tak\u00fd \u017eivotabudi\u010d, po\u010das ktor\u00e9ho sa na\u0161e telo <strong>obnovuje <\/strong>a doslova <strong>naber\u00e1 silu do \u017eivota.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ako sp\u00e1nok podporuje zdravie?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sp\u00e1nok je d\u00f4le\u017eit\u00fd nielen pre spr\u00e1vnu funkciu <strong>imunitn\u00e9ho <\/strong>\u010di<strong> kardiovaskul\u00e1rneho syst\u00e9mu, <\/strong>ale aj <strong>celkov\u00e9ho fyzick\u00e9ho zdravia. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[3,4]<\/span><\/li>\n\n\n\n<li>Kvalitn\u00fd sp\u00e1nok potrebujeme pre udr\u017eanie<strong> dobr\u00fdch kognit\u00edvnych schopnost\u00ed. <\/strong>Pom\u00e1ha toti\u017e zlep\u0161ova\u0165 a udr\u017eiava\u0165 <strong>pam\u00e4\u0165, s\u00fastredenos\u0165 <\/strong>\u010di <strong>schopnos\u0165 u\u010di\u0165 sa<\/strong> nov\u00fdm veciam. <span class=\"tadv-color\" style=\"color:#ff6600\">[24]<\/span><\/li>\n\n\n\n<li>Optim\u00e1lna d\u013a\u017eka sp\u00e1nku m\u00f4\u017ee tie\u017e fungova\u0165 ako obrana pred <strong>psychick\u00fdmi probl\u00e9mami,<\/strong> ako je <strong>depresia, \u00fazkosti<\/strong> a \u010fal\u0161ie.<span class=\"tadv-color\" style=\"color:#ff6600\"> [28]<\/span><\/li>\n\n\n\n<li>Pom\u00e1ha tie\u017e s lep\u0161ou<strong> hydrat\u00e1ciou ko\u017ee. <\/strong>Ur\u010dite m\u00e1te aj vy odpozorovan\u00e9, \u017ee va\u0161a poko\u017eka vyzer\u00e1 skr\u00e1tka svie\u017eej\u0161ie a zdrav\u0161ie po tom, ako sa dos\u00fdta vysp\u00edte. <\/li>\n\n\n\n<li>Sp\u00e1nok z\u00e1rove\u0148 pom\u00e1ha s <strong>udr\u017ean\u00edm zdravej telesnej hmotnosti. <\/strong>Okrem in\u00e9ho toti\u017e ovplyv\u0148uje optim\u00e1lnu tvorbu<strong> horm\u00f3nov hladu a s\u00fdtosti, <\/strong>ktor\u00e9 ovplyv\u0148uj\u00fa apet\u00edt. Ke\u010f sme dobre vyspat\u00ed, je pre n\u00e1s jednoduch\u0161ie udr\u017ea\u0165 si <strong>primeran\u00fd energetick\u00fd pr\u00edjem. <\/strong>Ke\u010f\u017ee obezita je sama o sebe ve\u013ek\u00fdm rizikom pre celkov\u00e9 zdravie, je d\u00f4le\u017eit\u00e9 udr\u017eiava\u0165 si zdrav\u00fa telesn\u00fa hmotnos\u0165 aj v star\u0161om veku. <span class=\"tadv-color\" style=\"color:#ff6600\">[8]<\/span><\/li>\n\n\n\n<li>Po\u010das sp\u00e1nku na\u0161e telo <strong>regeneruje <\/strong>a my to nielen c\u00edtime, ale je to na n\u00e1s aj vidie\u0165. Opravn\u00e9 procesy toti\u017e prebiehaj\u00fa nielen vo svaloch \u010di mozgu, ale aj v <strong>poko\u017eke.<\/strong> Ke\u010f sa v\u0161ak poriadne nevysp\u00edme, ned\u00e1vame jej na to priestor, a tak sa zobud\u00edme s <strong>opuchnut\u00fdmi o\u010dami, tmav\u00fdmi kruhmi pod o\u010dami <\/strong>a <strong>poko\u017ekou vo farbe omietky<\/strong>. Stoj\u00ed za to si v\u0161ak pripomen\u00fa\u0165, \u017ee poko\u017eka si ne\u0161etrn\u00e9 zaobch\u00e1dzanie pravdepodobne zapam\u00e4t\u00e1, \u010do sa m\u00f4\u017ee prejavi\u0165 jej pred\u010dasn\u00fdm starnut\u00edm. <span class=\"tadv-color\" style=\"color:#ff6600\">[33] <\/span> <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-1124x749.jpg\" alt=\"Benefity sp\u00e1nku na zdravie a mlad\u00fd vzh\u013ead\" class=\"wp-image-431895\" style=\"width:843px;height:562px\" title=\"Benefity sp\u00e1nku na zdravie a mlad\u00fd vzh\u013ead\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ako dlho by sme mali spa\u0165?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Ka\u017ed\u00e9mu vyhovuje mierne odli\u0161n\u00e1 doba sp\u00e1nku, ale pod\u013ea v\u00fdskumov potrebuje v\u00e4\u010d\u0161ina <strong>zdrav\u00fdch dospel\u00fdch<\/strong> \u013eud\u00ed <strong>7 &#8211; 9 hod\u00edn<\/strong> sp\u00e1nku denne. <strong>Star\u0161\u00edm osob\u00e1m nad 64 rokov<\/strong> sa odpor\u00fa\u010da spa\u0165 <strong>7 &#8211; 8 hod\u00edn denne. <\/strong>To sa zhoduje aj so v\u0161eobecn\u00fdmi odpor\u00fa\u010daniami N\u00e1rodnej sp\u00e1nkovej nad\u00e1cie (<em>National Sleep Foundation<\/em>). <span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00f4le\u017eit\u00e9 je v\u0161ak nielen mno\u017estvo naspat\u00fdch hod\u00edn, ale aj <strong>kvalita sp\u00e1nku.<\/strong> Sp\u00e1nok by mal by\u0165 ide\u00e1lne nepreru\u0161ovan\u00fd a mala by ho sprev\u00e1dza\u0165 zdrav\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" class=\"ek-link\">sp\u00e1nkov\u00e1 hygiena<\/a>, aby sme z neho z\u00edskali v\u0161etky jeho benefity. Vyspa\u0165 sa doru\u017eova v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 napr\u00edklad aj doplnky v\u00fd\u017eivy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pre-lepsi-spanok\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pre lep\u0161\u00ed sp\u00e1nok<\/a>, ako funk\u010dn\u00fd komplex <a href=\"https:\/\/gymbeam.sk\/sleep-relax-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sleep &amp; Relax<\/a>.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\"> [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o benefitoch sp\u00e1nku v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zlep\u0161i\u0165 sp\u00e1nok a ako vpl\u00fdva na zdravie a rast svalovej hmoty?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Naucte_sa_kontrolovat_stres\"><\/span>2. Nau\u010dte sa kontrolova\u0165 stres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dlhodob\u00fd stres je predzves\u0165ou zdravotn\u00fdch probl\u00e9mov. S\u00favis\u00ed nielen s hor\u0161\u00edm <strong>du\u0161evn\u00fdm zdrav\u00edm,<\/strong> ale aj t\u00fdm <strong>fyzick\u00fdm <\/strong>a je pova\u017eovan\u00fd za <strong>rizikov\u00fd faktor mnoh\u00fdch zdravotn\u00fdch probl\u00e9mov. <\/strong>Jedn\u00e1 sa napr\u00edklad o kardiovaskul\u00e1rne, autoimunitn\u00e9 \u010di napr\u00edklad neurodegenerat\u00edvne ochorenia. Tie s\u00fa v\u0161eobecne typick\u00e9 v\u00fdskytom v star\u0161om veku a chronick\u00fd stres m\u00f4\u017ee ich vznik e\u0161te podpori\u0165 a ur\u00fdchli\u0165. Naopak, zn\u00ed\u017eenie p\u00f4sobenia stresu m\u00f4\u017ee ma\u0165&nbsp; pre na\u0161e telo nespo\u010detn\u00e9 mno\u017estvo pozit\u00edvnych \u00fa\u010dinkov. <span style=\"color:#ff6600\" class=\"tadv-color\">[42]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ako zni\u017eovanie stresu pom\u00e1ha zdraviu?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zmen\u0161uje riziko chronick\u00fdch ochoren\u00ed,<\/strong> ako s\u00fa probl\u00e9my so srdcom, imunitn\u00e9 ochorenia \u010di metabolick\u00e9 probl\u00e9my ako napr\u00edklad cukrovka 2. typu. <\/li>\n\n\n\n<li>Techniky, ktor\u00e9 pom\u00e1haj\u00fa kontrolova\u0165 stres s\u00fa zrejme ve\u013emi dobr\u00fdm pomocn\u00edkom pri starostlivosti o <strong>psychick\u00e9 zdravie<\/strong>. \u0160t\u00fadie toti\u017e ukazuj\u00fa, \u017ee s\u00fa spojen\u00e9 z ni\u017e\u0161\u00edm v\u00fdskytom <strong>demencie <\/strong>a <strong>depresie <\/strong>v star\u0161om veku. <span class=\"tadv-color\" style=\"color:#ff6600\">[27]<\/span><\/li>\n\n\n\n<li>Kontrola stresu ide z\u00e1rove\u0148 ruku v ruke aj s <strong>kvalitn\u00fdmi sp\u00e1nkov\u00fdmi n\u00e1vykmi. <\/strong>Ke\u010f nie sme v strese, sp\u00e1nok je prirodzene lep\u0161\u00ed, \u010do samo o sebe prispieva dobr\u00e9mu zdraviu. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ako kontrolova\u0165 stres?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>V priebehu \u017eivota sa stret\u00e1vame s nespo\u010detn\u00fdm mno\u017estvom stresov\u00fdch situ\u00e1ci\u00ed a je pomerne jednoduch\u00e9 by\u0165 pod neust\u00e1lym tlakom. Vzniku t\u00fdchto podmienok niekedy nezabr\u00e1nime, ale je d\u00f4le\u017eit\u00e9 nau\u010di\u0165 sa <strong>kontrolova\u0165, ako n\u00e1s ovplyv\u0148uj\u00fa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00fd by si mal ide\u00e1lne n\u00e1js\u0165 aktivitu, ktor\u00e1 ho dok\u00e1\u017ee <strong>uvo\u013eni\u0165 <\/strong>a dopraje mu chv\u00ed\u013eku <strong>oddychu a odreagovania <\/strong>od stresu ka\u017edodenn\u00e9ho \u017eivota. Pre niekoho to m\u00f4\u017ee by\u0165<strong> \u0161port,<\/strong> pre in\u00e9ho naopak relax pri <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\">medit\u00e1cii<\/a>. Pom\u00e1haj\u00fa tie\u017e<strong> spolo\u010dn\u00e9 aktivity s bl\u00edzkymi \u013eu\u010fmi, hudba <\/strong>\u010di ak\u00e1ko\u013evek umeleck\u00e1 \u010dinnos\u0165. V prvom rade by ale ur\u010dite malo \u00eds\u0165 o \u010dinnosti, ktor\u00e9 n\u00e1m robia rados\u0165 a c\u00edtime sa pri nich dobre. S bojom proti stresu m\u00f4\u017eu pom\u00f4c\u0165 aj vhodn\u00e9 doplnky v\u00fd\u017eivy, ako je napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ashwagandha<\/a>. Ak v\u00e1s t\u00e1to t\u00e9ma zauj\u00edma viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/adaptogeny-prirodne-latky-ktore-pomahaju-zvladat-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Adaptog\u00e9ny: Pr\u00edrodn\u00e9 l\u00e1tky, ktor\u00e9 pom\u00e1haj\u00fa zvl\u00e1da\u0165 stres.<\/strong><\/a><strong> <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o sp\u00f4soboch, ktor\u00e9 v\u00e1m pom\u00f4\u017eu so zn\u00ed\u017een\u00edm stresu sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-1124x749.jpg\" alt=\"Pr\u00e1ca so stresom a jej benefity\" class=\"wp-image-431760\" style=\"width:843px;height:562px\" title=\"Pr\u00e1ca so stresom a jej benefity\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Povedzte_STOP_cigaretam\"><\/span>3. Povedzte STOP cigaret\u00e1m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sn\u00e1\u010f neexistuje \u010dinnos\u0165, ktor\u00e1 by bola zn\u00e1mej\u0161ia pre svoje negat\u00edvne \u00fa\u010dinky ako faj\u010denie. Jednoducho v\u0161etci vieme, \u017ee <strong>cigaretami si ni\u010d\u00edme zdravie. <\/strong>Z jednej meta-anal\u00fdzy dokonca vyplynulo, \u017ee \u013eudia, ktor\u00ed nikdy nefaj\u010dili, maj\u00fa a\u017e <strong>dvojn\u00e1sobn\u00fa \u0161ancu starnutia v dobrom zdravotnom stave<\/strong> v porovnan\u00ed s akt\u00edvnymi faj\u010diarmi. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ako \u0161kodia cigarety zdraviu?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Faj\u010denie m\u00e1 na svedom\u00ed v\u00e4\u010d\u0161ie riziko vzniku <strong>n\u00e1dorov\u00fdch ochoren\u00ed. <\/strong>Napr\u00edklad a\u017e <strong>80 % pr\u00edpadov rakoviny p\u013e\u00fac <\/strong>je sp\u00f4soben\u00fdch faj\u010den\u00edm. Zvy\u0161uje tie\u017e riziko rakoviny \u00fastnej dutiny, pa\u017eer\u00e1ka, hrtanu, pe\u010dene, \u017eal\u00fadka a \u010fal\u0161\u00edch org\u00e1nov. <span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/li>\n\n\n\n<li>Faj\u010diari maj\u00fa vy\u0161\u0161ie riziko <strong>respira\u010dn\u00fdch probl\u00e9mov. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/li>\n\n\n\n<li>Aj<strong> infarkt, mozgov\u00e1 m\u0155tvica <\/strong>a \u010fal\u0161ie<strong> kardiovaskul\u00e1rne probl\u00e9my <\/strong>s\u00fa u faj\u010diarov \u010dastej\u0161ie.[9,46]<\/li>\n\n\n\n<li><strong>Demencia <\/strong>m\u00f4\u017ee by\u0165 tie\u017e prekvapivo v\u00e4\u010d\u0161\u00edm stra\u0161iakom pr\u00e1ve pre faj\u010diarov. Faj\u010denie toti\u017e pod\u013ea v\u00fdskumu zvy\u0161uje jej riziko a\u017e o <strong>34 % na ka\u017ed\u00fdch 20 cigariet denne. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[27]<\/span> <\/li>\n\n\n\n<li>S cigaretami sa sp\u00e1jaj\u00fa aj nepr\u00edjemnosti ako je <strong>zafarbenie zubov <\/strong>\u010di celkovo vy\u0161\u0161ie riziko <strong>probl\u00e9mov so zubami a \u010fasnami. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/li>\n\n\n\n<li>Faj\u010denie sa v\u00fdrazne prejavuje aj na <strong>ko\u017ei <\/strong>a m\u00f4\u017ee ma\u0165 na svedom\u00ed jej <strong>pred\u010dasn\u00e9 starnutie. Vr\u00e1sky<\/strong>, na poh\u013ead <strong>dehydratovan\u00e1 <\/strong>a <strong>krehk\u00e1 poko\u017eka,<\/strong> s\u00fa toti\u017e be\u017en\u00fdm pr\u00edznakom dlhodob\u00e9ho faj\u010denia. <span class=\"tadv-color\" style=\"color:#ff6600\">[32]<\/span> <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vo vymenov\u00e1van\u00ed zdravotn\u00fdch probl\u00e9mov s\u00favisiacich s cigaretami by sa dalo pokra\u010dova\u0165 donekone\u010dna. Je teda pravdepodobne zrejm\u00e9, \u017ee ak si chce niekto zachova\u0165 dlhodobo dobr\u00e9 zdravie a mladistv\u00fd vzh\u013ead, vyh\u00fdbanie sa faj\u010deniu by malo by\u0165 samozrejmos\u0165ou. Nie v\u017edy je to v\u0161ak jednoduch\u00e9, a preto je ur\u010dite dobrou spr\u00e1vou, \u017ee existuj\u00fa pracovisk\u00e1, ktor\u00e9 s t\u00fdm dok\u00e1\u017eu pom\u00f4c\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Hybte_sa_a_budte_fyzicky_aktivni\"><\/span>4. H\u00fdbte sa a bu\u010fte fyzicky akt\u00edvni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hoci v\u0161etci vieme, alebo aspo\u0148 tu\u0161\u00edme, \u017ee pohyb je pre n\u00e1s nesmierne d\u00f4le\u017eit\u00fd, mnoh\u00ed z n\u00e1s sa mu venuj\u00fa <strong>\u017ealostne m\u00e1lo.<\/strong> Pritom sn\u00e1\u010f neexistuje oblas\u0165 zdravia, pre ktor\u00fa by nebola nejak\u00e1 forma pohybu prospe\u0161n\u00e1. \u00dadaje z roku 2019 hovoria, \u017ee v Eur\u00f3pskej \u00fanii sa pod\u013ea odpor\u00fa\u010dan\u00ed h\u00fdbalo iba<strong> 27 % \u013eud\u00ed vo veku 18 &#8211; 24 rokov. <\/strong>Vo veku 25 &#8211; 35 rokov bol podiel \u013eud\u00ed s dostato\u010dnou aktivitou e\u0161te men\u0161\u00ed, a to <strong>20 %. <\/strong>Zauj\u00edmav\u00e9 je, \u017ee mno\u017estvo pohybu <strong>kles\u00e1 s prib\u00fadaj\u00facim vekom<\/strong> a zo star\u0161ej popul\u00e1cie vo veku <strong>nad 65 rokov <\/strong>dosahovalo odpor\u00fa\u010dan\u00e9 mno\u017estvo fyzickej aktivity iba <strong>7,5 % \u013eud\u00ed.<\/strong> Znie to celkom znepokojujuco, ke\u010f vezmeme do \u00favahy, \u017ee pod\u013ea <strong>WHO <\/strong>(Svetovej zdravotn\u00edckej organiz\u00e1cie)maj\u00fa \u013eudia s nedostato\u010dnou mierou pohybu a\u017e o <strong>20 &#8211; 30 % vy\u0161\u0161ie riziko \u00famrtia <\/strong>ako t\u00ed, ktor\u00ed s\u00fa akt\u00edvni.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[47,52]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ako pohyb pom\u00e1ha zdraviu?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zni\u017euje riziko ve\u013ek\u00e9ho mno\u017estva<strong> chronick\u00fdch ochoren\u00ed.<\/strong> Do tohto zoznamu spadaj\u00fa napr\u00edklad <strong>kardiovaskul\u00e1rne ochorenia, cukrovka 2. typu, obezita<\/strong> \u010di niektor\u00e9<strong> n\u00e1dory. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[52]<\/span><\/li>\n\n\n\n<li>Pohyb tie\u017e zlep\u0161uje funkciu<strong> imunitn\u00e9ho syst\u00e9mu. <\/strong>Podporuje tak odolnos\u0165 organizmu vo\u010di n\u00e1kaz\u00e1m \u010di z\u00e1palov\u00fdm ochoreniam, ktor\u00e9 m\u00f4\u017eu v star\u0161om veku nabra\u0165 komplikovanej\u0161\u00ed sp\u00e1d. <span class=\"tadv-color\" style=\"color:#ff6600\">[21]<\/span> <\/li>\n\n\n\n<li>M\u00e1 vplyv na celkov\u00e9 <strong>zlep\u0161enie stavu kardiovaskul\u00e1rneho syst\u00e9mu. <\/strong>Podie\u013ea sa na zni\u017eovan\u00ed <strong>krvn\u00e9ho tlaku,<\/strong> \u00faprave <strong>hladiny krvn\u00fdch lipidov<\/strong> \u010di <strong>zlep\u0161en\u00ed cirkul\u00e1cie krvi. <\/strong><\/li>\n\n\n\n<li><strong>Srdce <\/strong>je navy\u0161e v\u010faka pohybu v\u0161eobecne <strong>v\u00fdkonnej\u0161ie. <\/strong><\/li>\n\n\n\n<li><strong>Pohyb <\/strong>podporuje n\u00e1rast sily a <strong>udr\u017eiavanie<\/strong>, pr\u00edpadne<strong> naberanie svalovej hmoty. <\/strong>To je v star\u0161om veku nesmierne d\u00f4le\u017eit\u00e9, ke\u010f\u017ee svalov\u00e1 hmota vekom<strong> prirodzene ub\u00fada. <\/strong><\/li>\n\n\n\n<li><strong>Udr\u017eanie sily a hybnosti, <\/strong>ktor\u00e9 s\u00fa obe ovplyv\u0148ovan\u00e9 pohybom, s\u00fa ve\u013emi d\u00f4le\u017eit\u00e9 pre zachovanie <strong>samostatnosti <\/strong>v star\u0161om veku. <span class=\"tadv-color\" style=\"color:#ff6600\">[21]<\/span><\/li>\n\n\n\n<li>Udr\u017eanie<strong> kognit\u00edvnych schopnosti <\/strong>patr\u00ed tie\u017e medzi benefity pohybovej aktivity. M\u00e1 pravdepodobne vplyv na pam\u00e4\u0165, schopnos\u0165 pl\u00e1novania \u010di rie\u0161enia probl\u00e9mov.<span class=\"tadv-color\" style=\"color:#ff6600\"> [21]<\/span> <\/li>\n\n\n\n<li>Fyzick\u00e1 aktivita tie\u017e pom\u00e1ha udr\u017ea\u0165 <strong>ment\u00e1lne zdravie <\/strong>a zni\u017eova\u0165 napr\u00edklad riziko <strong>depresie.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[21]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00fd pohyb z\u00e1rove\u0148 ovplyv\u0148uje aj to, ako<strong> vyzer\u00e1me.<\/strong> V\u0161imli ste si, \u017ee \u013eudia v pokro\u010dilej\u0161om veku, ktor\u00ed pravidelne \u0161portuj\u00fa, vyzeraj\u00fa<strong> mlad\u0161ie? <\/strong>Pohyb n\u00e1m pom\u00e1ha zachova\u0165 <strong>zdrav\u00fa telesn\u00fa hmotnos\u0165 <\/strong>a <strong>posilni\u0165 svalstvo,<\/strong> v\u010faka \u010domu vyzer\u00e1me vit\u00e1lnej\u0161ie a zdrav\u0161ie. Akt\u00edvne tr\u00e1venie \u010dasu sa tie\u017e m\u00f4\u017ee prejavi\u0165 aj na na\u0161e <strong>poko\u017eke.<\/strong> T\u00e1 si toti\u017e v\u010faka pravideln\u00e9mu cvi\u010deniu dok\u00e1\u017ee zachova\u0165 <strong>viac vlhkosti,<\/strong> a tak m\u00e1 <strong>menej vr\u00e1sok, <\/strong>je <strong>pru\u017enej\u0161ia <\/strong>a vyzer\u00e1 <strong>mlad\u0161ie.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[36]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-1124x750.jpg\" alt=\"Benefity pohybu na zdravie a mlad\u00fd vzh\u013ead\" class=\"wp-image-431715\" style=\"width:843px;height:563px\" title=\"Benefity pohybu na zdravie a mlad\u00fd vzh\u013ead\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ko\u013eko pohybu potrebujeme pre podporu zdravia?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>WHO odpor\u00fa\u010da<\/strong> zdrav\u00e9mu dospel\u00e9mu \u010dloveku aspo\u0148 <strong>150 &#8211; 300 min\u00fat mierne intenz\u00edvnej aer\u00f3bnej aktivity<\/strong> alebo aspo\u0148 <strong>75 &#8211; 150 min\u00fat vysoko intenz\u00edvnej aer\u00f3bnej aktivity za t\u00fd\u017ede\u0148.<\/strong> Ide\u00e1lne je kombinova\u0165 to navy\u0161e so <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\">silov\u00fdm tr\u00e9ningom<\/a>, a to aspo\u0148 <strong>dvakr\u00e1t t\u00fd\u017edenne. <\/strong><\/li>\n\n\n\n<li>\u013du\u010fom<strong> star\u0161\u00edm ako 65 rokov<\/strong> sa odpor\u00fa\u010da vykon\u00e1va\u0165 <strong>variabiln\u00e9 formy pohybu, <\/strong>ktor\u00e9 podporia <strong>rovnov\u00e1hu <\/strong>a <strong>silu<\/strong>, a to<strong> tri a viackr\u00e1t t\u00fd\u017edenne.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[52]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Keby ste si chceli pre\u010d\u00edta\u0165 viac o benefitoch pohybu, prejdite na n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako sa zmen\u00ed telo a myse\u013e, ke\u010f \u010dlovek za\u010dne cvi\u010di\u0165 a jes\u0165 zdravo?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Dbajte_sa_kvalitnu_vyzivu\"><\/span>5. Dbajte sa kvalitn\u00fa v\u00fd\u017eivu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fd\u017eiva ovplyv\u0148uje mnoh\u00e9 procesy v organizme a starnutie nie je v\u00fdnimka. Jedlo, ktor\u00fdm si dennodenne pln\u00edme svoje \u017eal\u00fadky, m\u00e1 jednoducho vplyv na to, v akom stave bude o p\u00e1r rokov na\u0161e telo.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ak\u00fd vplyv m\u00e1 zlo\u017eenie jed\u00e1lni\u010dka na zdravie?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S dobr\u00fdmi stravovac\u00edmi n\u00e1vykmi sa sp\u00e1ja <strong>ni\u017e\u0161\u00ed v\u00fdskyt chronick\u00fdch ochoren\u00ed<\/strong> (cukrovka 2. typu, n\u00e1dorov\u00e9 ochorenia, srdcovo-cievne ochorenia, a pod.) \u010di <strong>vy\u0161\u0161\u00ed vek do\u017eitia.<\/strong><\/li>\n\n\n\n<li>V\u00fd\u017eivou m\u00f4\u017ee by\u0165 v\u00fdrazne ovplyvnen\u00e9 aj riziko<strong> sarkop\u00e9nie,<\/strong> ktor\u00e1 je typick\u00e1 pre \u013eud\u00ed vo vy\u0161\u0161om veku.Jedn\u00e1 sa o stav, pri ktorom postupne <strong>ub\u00fada svalov\u00e1 hmota <\/strong>a <strong>zhor\u0161uje sa funkcia svalov. <\/strong>Spolu st\u00fdm sa<strong> zni\u017euje kvalita \u017eivota,<\/strong> zvy\u0161uje sa <strong>riziko \u00farazov <\/strong>a dokonca aj <strong>\u00famrtia.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[37]<\/span><\/li>\n\n\n\n<li>V\u00fd\u017eiva s\u00favis\u00ed aj s \u00farov\u0148ou <strong>kognit\u00edvnych schopnost\u00ed <\/strong>\u010di v\u00fdskytom <strong>Alzheimerovej choroby a in\u00fdch neurodegenerat\u00edvnych ochoren\u00ed. <\/strong>Kvalitn\u00e1 strava m\u00f4\u017ee pravdepodobne pom\u00f4c\u0165 z prevenciou t\u00fdchto ochoren\u00ed a prispie\u0165 k udr\u017eaniu v\u00fdkonn\u00e9ho a zdrav\u00e9ho mozgu. <span class=\"tadv-color\" style=\"color:#ff6600\">[37]<\/span><\/li>\n\n\n\n<li>Dobr\u00fd nutri\u010dn\u00fd stav tie\u017e ovplyv\u0148uje funkciu<strong> imunitn\u00e9ho syst\u00e9mu.<\/strong> Staroba je toti\u017e spojen\u00e1 s vy\u0161\u0161ou<strong> n\u00e1chylnos\u0165ou na infek\u010dn\u00e9 \u010di z\u00e1palov\u00e9 ochorenia,<\/strong> ale kvalitn\u00e1 strava m\u00f4\u017ee pom\u00f4c\u0165 ich riziko zn\u00ed\u017ei\u0165. <span class=\"tadv-color\" style=\"color:#ff6600\">[37]<\/span><\/li>\n\n\n\n<li>V\u00fd\u017eiva sa v neposlednom rade pom\u00e1ha stara\u0165 o <strong>zdrav\u00e9 kosti. <\/strong>Pri pr\u00edprave na starobu je ur\u010dite vhodn\u00e9 ma\u0165 to na pam\u00e4ti, preto\u017ee <strong>osteopor\u00f3za <\/strong>a <strong>zlomeniny <\/strong>s\u00fa probl\u00e9my, ktor\u00e9 dok\u00e1\u017eu v\u00fdrazne skomplikova\u0165 \u017eivot star\u0161\u00edch \u013eud\u00ed. <\/li>\n<\/ul>\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_5747-1-749x1124.jpg\" alt=\"Zdrav\u00fd jed\u00e1lni\u010dek a jeho vplyv na zdravie\" class=\"wp-image-431835\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-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>Hoci m\u00e1 v\u00fd\u017eiva zna\u010dn\u00e9 benefity na zdravie, ur\u010dite to neznamen\u00e1, \u017ee mus\u00edme cel\u00fd \u017eivot di\u00e9tova\u0165. Najzdrav\u0161\u00ed jed\u00e1lni\u010dek je ten, ktor\u00fd poskytuje telu <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dostato\u010dn\u00e9 mno\u017estvo v\u0161etk\u00fdch \u017eiv\u00edn<\/a>, ktor\u00e9 aktu\u00e1lne potrebuje. Tak\u00fd jed\u00e1lni\u010dek je <strong>pestr\u00fd, kvalitn\u00fd a vyv\u00e1\u017een\u00fd <\/strong>a obsahuje <strong>v\u0161etky d\u00f4le\u017eit\u00e9 makro\u017eiviny<\/strong> (bielkoviny, tuky, sacharidy) a <strong>mikro\u017eiviny <\/strong>(miner\u00e1lne l\u00e1tky, vitam\u00edny, in\u00e9 bioakt\u00edvne l\u00e1tky). <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z poh\u013eadu zdrav\u00e9ho starnutia <strong>vynik\u00e1 nieko\u013eko \u017eiv\u00edn a potrav\u00edn,<\/strong> ktor\u00e9 vedci sp\u00e1jaj\u00fa s v\u00fdrazn\u00fdm negat\u00edvnym alebo pozit\u00edvnym vplyvom na starnutie. Dnes si teda povieme, ktor\u00e9 \u017eiviny a potraviny v jed\u00e1lni\u010dku s\u00fa d\u00f4le\u017eit\u00e9 a \u010domu sa naopak rad\u0161ej vyhn\u00fa\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">\u010co by sa malo v jed\u00e1lni\u010dku objavova\u0165 \u010dastej\u0161ie?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"bielkoviny\">1. Bielkoviny<\/h4>\n\n\n\n<p>Bielkoviny hraj\u00fa<strong> nezastupite\u013en\u00fa rolu pri zdravom starnut\u00ed.<\/strong> Nielen mno\u017estvo <strong>svalovej hmoty, <\/strong>ale aj nespo\u010detn\u00e9 mno\u017estvo<strong> fyziologick\u00fdch procesov <\/strong>v organizme je toti\u017e postaven\u00fdch na bielkovin\u00e1ch. Re\u010d je napr\u00edklad o funkcii <strong>imunitn\u00e9ho syst\u00e9mu,<\/strong> funkcii <strong>enz\u00fdmov<\/strong> \u010di <strong>horm\u00f3nov <\/strong>alebo<strong> trasporte kysl\u00edka<\/strong> po tele. Ich mno\u017estvo v strave tak do ve\u013ekej miery ur\u010duje, ako funk\u010dn\u00e9 je na\u0161e telo. <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 porovnan\u00ed s mlad\u0161ou popul\u00e1ciou naber\u00e1 mno\u017estvo bielkov\u00edn <strong>v jed\u00e1lni\u010dku po\u010das starnutia e\u0161te viac na d\u00f4le\u017eitosti<\/strong>. <\/p>\n<\/div>\n<\/div>\n\n\n\n<p>So starnut\u00edm sa toti\u017e sp\u00e1ja <strong>prirodzen\u00fd \u00fabytok svalstva <\/strong>a <strong>ni\u017e\u0161ia tvorba prote\u00ednov <\/strong>v organizme (proteosynt\u00e9za). To m\u00f4\u017ee n\u00e1sledne podporova\u0165 vznik u\u017e spom\u00ednanej <strong>sarkop\u00e9nie,<\/strong> pri ktorej postupne <strong>ub\u00fada svalov\u00e1 hmota <\/strong>a <strong>zhor\u0161uje sa funkcia svalov. <\/strong>Ruka v ruke s t\u00fdm ide<strong> zhor\u0161en\u00fd celkov\u00fd zdravotn\u00fd stav <\/strong>a t\u00fdm p\u00e1dom <strong>n\u00e1chylnos\u0165 <\/strong>k r\u00f4znym ochoreniam, ako aj probl\u00e9m sa o seba v star\u0161om veku postara\u0165.&nbsp;<\/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 is-style-default\">Ako by mal vyzera\u0165 spr\u00e1vny pr\u00edjem bielkov\u00edn?<strong><\/strong><\/h5>\n\n\n\n<p><strong>Zdrav\u00fd dospel\u00fd \u010dlovek,<\/strong> ktor\u00fd ne\u017eije akt\u00edvne by mal prija\u0165 aspo\u0148<strong> 0,8 &#8211; 1 g bielkov\u00edn \/ kg hmotnosti. \u0160portovci <\/strong>potrebuj\u00fa <strong>1,4 &#8211; 2 g \/ kg, <\/strong>konkr\u00e9tne mno\u017estvo v\u0161ak z\u00e1le\u017e\u00ed na mno\u017estve faktorov, vr\u00e1tane typu a objemu \u0161portovej aktivity.<strong> Star\u0161\u00edm osob\u00e1m<\/strong> sa odpor\u00fa\u010da pr\u00edjem zhruba<strong> 1 &#8211; 1,2 g \/ kg, <\/strong>pr\u00edpadne e\u0161te vy\u0161\u0161\u00ed, ak u\u017e maj\u00fa zhor\u0161en\u00e9 zdravie \u010di ochorenia n\u00e1ro\u010dn\u00e9 na pr\u00edjem bielkov\u00edn. <span style=\"color:#ff6600\" class=\"tadv-color\">[51]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najlep\u0161\u00edmi zdrojmi bielkov\u00edn s\u00fa \u017eivo\u010d\u00ed\u0161ne potraviny ako <strong>m\u00e4so, <\/strong><a href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ryby<\/strong><\/a><strong>, vajcia <\/strong>a <strong>mlie\u010dne v\u00fdrobky. <\/strong>Z\u00edskame ich v\u0161ak aj zo <strong>strukov\u00edn, obiln\u00edn <\/strong>\u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechov a semien<\/strong><\/a><strong>. <\/strong>Skvel\u00fdm zdrojom bielkov\u00edn je aj <strong>prote\u00ednov\u00fd pr\u00e1\u0161ok<\/strong> \u010di u\u017e vo forme <a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00e9ho prote\u00ednu<\/a> alebo niektor\u00e9ho z <a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fdch prote\u00ednov.<\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac podrobnost\u00ed o funkci\u00e1ch bielkov\u00edn, ich zdrojoch \u010di rozdieloch medzi t\u00fdmi rastlinn\u00fdmi a \u017eivo\u010d\u00ed\u0161nymi sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bielkoviny: Funkcie v tele, optim\u00e1lny pr\u00edjem, zdroje v potravin\u00e1ch a \u010do hroz\u00ed pri ich nedostatku.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-1124x749.jpg\" alt=\"Vplyv bielkov\u00edn na zdravie\" class=\"wp-image-432212\" style=\"width:843px;height:562px\" title=\"Vplyv bielkov\u00edn na zdravie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"omega-3-mastne-kyseliny\">2. Omega &#8211; 3 mastn\u00e9 kyseliny<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/omega-3-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega &#8211; 3 mastn\u00e9 kyseliny<\/a> (omega &#8211; 3 MK) s\u00fa d\u00f4le\u017eitou s\u00fa\u010das\u0165ou zdrav\u00fdch tukov a maj\u00fa mnoho<strong> benefitov pre zdravie organizmu.<\/strong> S\u00fa napr\u00edklad d\u00f4le\u017eit\u00e9 pre<strong> mozog, nervov\u00fd syst\u00e9m <\/strong>av\u00fdkonn\u00e9 <strong>kognit\u00edvne funkcie. <\/strong>Tie\u017e sa podie\u013eaj\u00fa na udr\u017ean\u00ed<strong> zdravej hladiny cholesterolu<\/strong> \u010di <strong>krvn\u00e9ho tlaku. Kyseline alfa-linol\u00e9novej,<\/strong> ktor\u00e1 je pre n\u00e1s <strong>esenci\u00e1lna <\/strong>(telo si ju nevie vyrobi\u0165 a potrebuje ju prija\u0165 v potrave), je pripisovan\u00fd pozit\u00edvny \u00fa\u010dinok na<strong> cholesterol. DHA a EPA, <\/strong>ktor\u00e9 sa tvoria <strong>z ALA, <\/strong>s\u00fa zn\u00e1me pre svoj efekt na <strong>mozog a srdce. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[45]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Omega-3 MK pravdepodobne prispievaj\u00fa k celkov\u00e9mu<strong> lep\u0161iemu kognit\u00edvnemu stavu<\/strong> a <strong>spomaleniu \u00fabytku kognit\u00edvnych funkci\u00ed.<\/strong> Star\u0161\u00edm \u013eu\u010fom, tak zd\u00e1 sa, m\u00f4\u017eu pom\u00f4c\u0165 napr\u00edklad s pam\u00e4\u0165ou, spracovan\u00edm inform\u00e1ci\u00ed \u010di pl\u00e1novan\u00edm. <span class=\"tadv-color\" style=\"color:#ff6600\">[15,39]<\/span><\/li>\n\n\n\n<li>Tieto mastn\u00e9 kyseliny z\u00e1rove\u0148 zrejme zlep\u0161uj\u00fa funkciu <strong>imunitn\u00e9ho syst\u00e9mu. <\/strong>M\u00f4\u017eu tak pom\u00e1ha\u0165 s <strong>udr\u017eiavan\u00edm odolnosti star\u0161ieho organizmu, <\/strong>ktor\u00fd b\u00fdva n\u00e1chylnej\u0161\u00ed na r\u00f4zne ochorenia.<span class=\"tadv-color\" style=\"color:#ff6600\"> [39]<\/span><\/li>\n\n\n\n<li>Ich pozit\u00edvny \u00fa\u010dinok sa pravdepodobne nevyh\u00fdba ani <strong>svalom <\/strong>a <strong>kostiam.<\/strong> Zd\u00e1 sa, \u017ee m\u00f4\u017eu podporova\u0165 odolnos\u0165 <strong>kostnej hmoty<\/strong> a mieru <strong>proteosynt\u00e9zy. <\/strong>To je \u00fa\u010dinok, ktor\u00fd m\u00f4\u017ee by\u0165 v star\u0161om veku v\u00fdhodn\u00fd v prevencii u\u017e spom\u00ednanej sarkop\u00e9nie. <span class=\"tadv-color\" style=\"color:#ff6600\">[31,39]<\/span><\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Ako by mal vyzera\u0165 optim\u00e1lny pr\u00edjem omega &#8211; 3 MK?<strong><\/strong><\/h5>\n\n\n\n<p>Z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu by mali omega &#8211; 3 mastn\u00e9 kyseliny predstavova\u0165 cca <strong>0,5 &#8211; 2 %,<\/strong> \u010do pri referen\u010dnom pr\u00edjme 2000 kcal znamen\u00e1 <strong>1 &#8211; 4 g.<\/strong> Z toho by cca <strong>250 mg <\/strong>mali tvori\u0165 <strong>EPA a DHA. <\/strong>Svou hladinu omega-3 MK v organizme v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 odhali\u0165 aj dom\u00e1ci <a href=\"https:\/\/gymbeam.sk\/test-omega-3-cerascreen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">diagnostick\u00fd test<\/a>.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o omega-3 MK sa do\u010d\u00edtate v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/omega-3-mastne-kyseliny-omega-6-mastne-kyseliny-pomer\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega &#8211; 3 mastn\u00e9 kyseliny: Konzumujete ich dostatok a v spr\u00e1vnom pomere k omega &#8211; 6?<\/strong><\/a>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-1124x749.jpg\" alt=\"Vplyv omega-3 mastn\u00fdch kysel\u00edn na zdravie\" class=\"wp-image-431745\" style=\"width:843px;height:562px\" title=\"Vplyv omega-3 mastn\u00fdch kysel\u00edn na zdravie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"antioxidanty\">3. Antioxidanty<\/h4>\n\n\n\n<p>Antioxidanty pom\u00e1haj\u00fa bojova\u0165 s <strong>vo\u013en\u00fdmi radik\u00e1lmi, <\/strong>ktor\u00e9 vznikaj\u00fa p\u00f4soben\u00edm <strong>oxida\u010dn\u00e9ho stresu.<\/strong> Ke\u010f\u017ee vo\u013en\u00e9 radik\u00e1ly po\u0161kodzuj\u00fa bunky, m\u00f4\u017eu tak prispieva\u0165 k<strong> starnutiu organizmu, <\/strong>a to vr\u00e1tane<strong> ko\u017ee, <\/strong>ktor\u00e1 je najv\u00e4\u010d\u0161\u00edm org\u00e1nom n\u00e1\u0161ho tela.&nbsp; Zvy\u0161uje sa tie\u017e riziko vzniku r\u00f4znych <strong>ochoren\u00ed <\/strong>(n\u00e1dorov\u00e9 ochorenia, kardiovaskul\u00e1rne probl\u00e9my a pod.). Star\u0161\u00ed organizmus je na p\u00f4sobenie vo\u013en\u00fdch radik\u00e1lov<strong> n\u00e1chylnej\u0161\u00ed, <\/strong>preto pre\u0148ho m\u00f4\u017eu by\u0165 l\u00e1tky s antioxida\u010dnou aktivitou n\u00e1pomocn\u00e9 pri prevencii zdravotn\u00fdch probl\u00e9mov, ako aj pre udr\u017eanie mlad\u0161ieho vzh\u013eadu.<\/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 is-style-default\">Ktor\u00e9 \u017eiviny patria medzi antioxidanty?<strong><\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-c-1000-mg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Vitam\u00edn C:<\/strong><\/a><strong> <\/strong>Vitam\u00edn rozpustn\u00fd vo vode, ktor\u00fd nielen\u017ee p\u00f4sob\u00ed antioxida\u010dne, ale je aj s\u00fa\u010das\u0165ou tvorby <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kolagen-typ-ii-klbovy-komplex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kolag\u00e9nu<\/a>. Ocen\u00ed ho tak ka\u017ed\u00e1 poko\u017eka, ktor\u00e1 sa postupne opotrebov\u00e1va a potrebuje \u017eiviny na to, aby si udr\u017eala vitalitu. <span class=\"tadv-color\" style=\"color:#ff6600\">[16]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Vitam\u00edn E:<\/strong><\/a> Jedn\u00e1 sa o vitam\u00edn rozpustn\u00fd v tuku, ktor\u00fd okrem p\u00f4sobenia ako antioxidant pom\u00e1ha udr\u017ea\u0165 zdrav\u00e9 srdce \u010di pam\u00e4\u0165 a \u010fal\u0161ie kognit\u00edvne funkcie. <span class=\"tadv-color\" style=\"color:#ff6600\">[45]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/selen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Sel\u00e9n:<\/strong><\/a><strong> <\/strong>Miner\u00e1lna l\u00e1tka, ktor\u00e1 podporuje zdravie vlasov, ko\u017ee, nechtov, imunitn\u00e9ho \u010di kardiovaskul\u00e1rneho syst\u00e9mu. <span class=\"tadv-color\" style=\"color:#ff6600\">[5,45]<\/span><\/li>\n\n\n\n<li>Aj l\u00e1tky ako <strong>katech\u00edny, flavonoidy, polyfenoly<\/strong> a \u010fal\u0161ie, ktor\u00e9 s\u00fa bohato obsiahnut\u00e9 v ovoc\u00ed, zelenine a \u010fal\u0161\u00edch rastlinn\u00fdch potravin\u00e1ch maj\u00fa antioxida\u010dn\u00e9 \u00fa\u010dinky. <span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/li>\n<\/ul>\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 is-style-default\">V ak\u00fdch potravin\u00e1ch n\u00e1jdeme antioxidanty?&nbsp;<strong><\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>vitam\u00edn c<\/th><th>vitam\u00edn e<\/th><th>sel\u00e9n*<\/th><\/tr><\/thead><tbody><tr><td>paprika<\/td><td>orechy a semen\u00e1<\/td><td><strong>m\u00e4so<\/strong><\/td><\/tr><tr><td>hl\u00fabov\u00e1 zelenina (brokolica, karfiol, kaler\u00e1b a pod.)<\/td><td>olej z p\u0161eni\u010dn\u00fdch kl\u00ed\u010dkov<\/td><td><a href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" aria-label=\"ryby (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a> a morsk\u00e9 plody<\/td><\/tr><tr><td>zemiaky<\/td><td>slne\u010dnicov\u00e9 semen\u00e1<\/td><td>vajcia<\/td><\/tr><tr><td>bobu\u013eovit\u00e9 ovocie<\/td><td><a href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" aria-label=\"mandle (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a><\/td><td>mlie\u010dne produkty<\/td><\/tr><tr><td>kiwi<\/td><td>slne\u010dnicov\u00fd olej<\/td><td><a href=\"https:\/\/gymbeam.sk\/para-orechy-gymbeam.html\" target=\"_blank\" aria-label=\"para orechy (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">para orechy<\/a><\/td><\/tr><tr><td>citrusov\u00e9 plody<\/td><td><a href=\"https:\/\/gymbeam.sk\/lieskove-orechy-gymbeam.html\" target=\"_blank\" aria-label=\"lieskov\u00e9 orechy (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lieskov\u00e9 orechy<\/a>, <a href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" aria-label=\"ara\u0161idy (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idy<\/a><\/td><td>brokolica<\/td><\/tr><tr><td><\/td><td><\/td><td>celozrnn\u00e9 produkty<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[40]&nbsp;<\/span><\/figcaption><\/figure>\n\n\n\n<p>*Obsah sel\u00e9nu v potravin\u00e1ch v\u0161ak z\u00e1vis\u00ed na jeho obsahu v p\u00f4de, na ktorej bola rastlina pestovan\u00e1 a na jeho obsahu v krmiv\u00e1ch zvierat.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V prvom rade by sme sa mali zamera\u0165 na pr\u00edjem antioxidantov<strong> z kvalitnej stravy. <\/strong>Pom\u00f4\u017ee n\u00e1m v tom <strong>pestr\u00fd <\/strong>a <strong>farebn\u00fd jed\u00e1lni\u010dek <\/strong>&#8211; \u010d\u00edm <strong>rozmanitej\u0161\u00ed <\/strong>bude v\u00e1\u0161 v\u00fdber zeleniny, ovocia a \u010fal\u0161\u00edch potrav\u00edn, t\u00fdm viac antioxidantov bude obsahova\u0165. N\u00e1sledne m\u00f4\u017eeme siahnu\u0165 aj po doplnku v\u00fd\u017eivy, ktor\u00fd pr\u00edjem antioxidantov e\u0161te zv\u00fd\u0161i. Pod\u013ea toho, \u010do pr\u00e1ve potrebujeme doplni\u0165 si m\u00f4\u017eeme zvoli\u0165 produkty s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/antioxidant-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00fdm zlo\u017een\u00edm<\/a> l\u00e1tok s antioxida\u010dn\u00fdm \u00fa\u010dinkom alebo samostatn\u00e9 \u017eiviny, ako je <a href=\"https:\/\/gymbeam.sk\/vitamin-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn C<\/a>, <a href=\"https:\/\/gymbeam.sk\/kvercetin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvercet\u00edn<\/a> \u010di napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lute\u00edn<\/a>.&nbsp;&nbsp;<\/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=\"31256,36247,53743,55579\" ><\/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<h4 class=\"wp-block-heading is-style-default\" id=\"probiotika\">4. Probiotik\u00e1<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/probiotika\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Probiotik\u00e1<\/a> s\u00fa <strong>prospe\u0161n\u00e9 bakt\u00e9rie,<\/strong> ktor\u00e9 \u017eij\u00fa prirodzene v na\u0161om tele a najviac sa ich nach\u00e1dza v <strong>tr\u00e1viacom trakte. <\/strong>S\u00fa s\u00fa\u010das\u0165ou <strong>\u010drevnej mikrobioty, <\/strong>ktor\u00fa okrem bakt\u00e9ri\u00ed tvoria&nbsp; aj in\u00e9 mikroorganizmy, napr\u00edklad kvasinky. Spolu s prospe\u0161n\u00fdmi mikroorganizmami sa tam v\u0161ak nach\u00e1dzaj\u00fa aj tie ne\u017eiad\u00face, ktor\u00e9 m\u00f4\u017eu podporova\u0165 vznik r\u00f4znych zdravotn\u00fdch probl\u00e9mov. Aby sa teda predi\u0161lo nadvl\u00e1de \u0161kodliv\u00fdch bakt\u00e9ri\u00ed a \u010fal\u0161\u00edch mikroorganizmov, je vhodn\u00e9 zamera\u0165 sa na dostatok <strong>probiotick\u00fdch potrav\u00edn <\/strong>v jed\u00e1lni\u010dku,a podporova\u0165 tak spr\u00e1vne zlo\u017eenie \u010drevnej mikrobioty.&nbsp;<\/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 is-style-default\">Benefity zdravej \u010drevnej mikrobioty<strong><\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V prvom rade podporuje <strong>vypr\u00e1zd\u0148ovanie <\/strong>a <strong>zdravie tr\u00e1viaceho traktu. <\/strong>To je v priebehu starnutia obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9, preto\u017ee tr\u00e1venie sa s prib\u00fadaj\u00facimi rokmi ve\u013emi \u010dasto zhor\u0161uje. <\/li>\n\n\n\n<li>Zlo\u017eenie \u010drevnej mikrobioty vpl\u00fdva aj na funkciu<strong> imunitn\u00e9ho syst\u00e9mu. <\/strong><\/li>\n\n\n\n<li>Dokonca sa ukazuje, \u017ee t\u00edto obyvatelia na\u0161ich \u010driev m\u00f4\u017eu ovplyv\u0148ova\u0165 aj na\u0161e <strong>psychick\u00e9 zdravie. <\/strong>Pravdepodobne m\u00f4\u017eu prispieva\u0165 k lep\u0161ej <strong>n\u00e1lade <\/strong>a v\u00fdkonnej\u0161\u00edm <strong>kognit\u00edvnym schopnostiam. <\/strong><\/li>\n\n\n\n<li>Probiotik\u00e1 zrejme pom\u00e1haj\u00fa zvy\u0161ova\u0165 <strong>vstreb\u00e1vanie niektor\u00fdch \u017eiv\u00edn. <\/strong>Napr\u00edklad vy\u0161\u0161ie vstreb\u00e1vanie <strong>v\u00e1pnika <\/strong>tak m\u00f4\u017ee prispieva\u0165 k lep\u0161iemu <strong>zdraviu kost\u00ed. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[26]<\/span><\/li>\n\n\n\n<li>Vplyv \u010drevnej mikrobioty sa pravdepodobne odr\u00e1\u017ea aj na na\u0161ej <strong>poko\u017eke. <\/strong>\u0160t\u00fadie nazna\u010duj\u00fa, \u017ee jej optim\u00e1lne zlo\u017eenie by mohlo podporova\u0165 <strong>zdravie a vitalitu poko\u017eky. <\/strong>Samotn\u00e1 ko\u017ea m\u00e1 navy\u0161e vlastn\u00e9 osadenstvo mikroorganizmov, tzv.<strong> ko\u017en\u00fa mikrobiotu. <\/strong>Zd\u00e1 sa, \u017ee tieto dva svety spolu \u00fazko spolupracuj\u00fa a spr\u00e1vna starostlivos\u0165 o obe m\u00f4\u017ee ma\u0165 vplyv na zdravie a starnutie ko\u017ee. <span class=\"tadv-color\" style=\"color:#ff6600\">[11,22] <\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Ktor\u00e9 potraviny obsahuj\u00fa probiotik\u00e1?&nbsp;<strong><\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na probiotik\u00e1 s\u00fa bohat\u00e9 <strong>zakysan\u00e9 mlie\u010dne v\u00fdrobky<\/strong> ako <strong>jogurty, kef\u00edrov\u00e9 mlieko<\/strong> \u010di <strong>acidofiln\u00e9 mlieko.<\/strong> V\u00fdborn\u00fdm zdrojom je aj <strong>bryndza.<\/strong><\/li>\n\n\n\n<li>N\u00e1jdeme ich aj v <strong>kvasenej zelenine, <\/strong>napr\u00edklad <strong>kapuste <\/strong>alebo <strong>kvasen\u00fdch uhork\u00e1ch. <\/strong><\/li>\n\n\n\n<li>Ich zdrojom je tie\u017e <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tempeh<\/strong><\/a>, <strong>kimchi <\/strong>\u010di <strong>kombucha.<\/strong><\/li>\n\n\n\n<li>Ke\u010f n\u00e1m potravinov\u00e9 zdroje nesta\u010dia, m\u00f4\u017eeme ich tie\u017e z\u00edska\u0165 z <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/probioten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">doplnkov stravy<\/a>. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-1124x749.jpg\" alt=\"Probiotik\u00e1 a zdrav\u00e1 \u010drevn\u00e1 mikrobiota\" class=\"wp-image-431910\" style=\"width:843px;height:562px\" title=\"Probiotik\u00e1 a zdrav\u00e1 \u010drevn\u00e1 mikrobiota\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"vapnik\">5. V\u00e1pnik<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">V\u00e1pnik<\/a> je miner\u00e1lna l\u00e1tka s mno\u017estvom d\u00f4le\u017eit\u00fdch funkci\u00ed v organizme. Sn\u00e1\u010f v\u0161etci ho pozn\u00e1me v s\u00favislosti so <strong>zdrav\u00fdmi kos\u0165ami a zubami,<\/strong> ale v\u00e1pnik sa okrem toho z\u00fa\u010dast\u0148uje aj ve\u013ea \u010fal\u0161\u00edch procesov v \u013eudskom tele, ako je napr\u00edklad <strong>prenos nervov\u00fdch impulzov.&nbsp;<\/strong><\/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 is-style-default\">Funkcie v\u00e1pnika v organizme:<strong><\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00e1pnik je z\u00e1kladn\u00fdm stavebn\u00fdm kame\u0148om<strong> kost\u00ed. <\/strong>Je preto potrebn\u00fd pre udr\u017eanie ich <strong>pevnosti.<\/strong> Ke\u010f je v\u0161ak mno\u017estvo v\u00e1pnika v organizme nedostato\u010dn\u00e9, hroz\u00ed vznik <strong>osteopor\u00f3zy <\/strong>a \u010dlovek m\u00e1 <strong>vy\u0161\u0161ie riziko zlomen\u00edn.<\/strong> Osteopor\u00f3za sa potom sp\u00e1ja s boles\u0165ami k\u013abov a <strong>ni\u017e\u0161ou pohyblivos\u0165ou.<\/strong> Zlomeniny sa navy\u0161e u star\u0161ieho \u010dloveka \u010dastokr\u00e1t <strong>hoja pomal\u0161ie,<\/strong> \u010do tie\u017e zni\u017euje jeho pohyblivos\u0165. <\/li>\n\n\n\n<li>D\u00f4le\u017eit\u00fd je tie\u017e pre <strong>udr\u017eanie funkcie svalov.<\/strong> Nedostatok v\u00e1pnika m\u00f4\u017ee vies\u0165 k <strong>svalovej slabosti, <\/strong>\u010do zvy\u0161uje riziko <strong>p\u00e1dov <\/strong>u star\u0161\u00edch os\u00f4b.<\/li>\n\n\n\n<li><strong>Aj nervov\u00fd syst\u00e9m<\/strong> je z\u00e1visl\u00fd na mno\u017estve v\u00e1pnika v tele. T\u00e1to miner\u00e1lna l\u00e1tka je toti\u017e s\u00fa\u010das\u0165ou prenosu<strong> nervov\u00fdch impulzov.<\/strong><\/li>\n<\/ul>\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 is-style-default\">Ktor\u00e9 potraviny obsahuj\u00fa v\u00e1pnik a ko\u013eko by sme ho mali denne prija\u0165?&nbsp;<strong><\/strong><\/h5>\n\n\n\n<p>Priemern\u00fd zdrav\u00fd dospel\u00fd \u010dlovek vo veku 19 &#8211; 50 rokov potrebuje denne<strong> 1000 mg v\u00e1pnika.<\/strong> Potreba pre dospel\u00fdch \u013eud\u00ed<strong> nad 50 rokov<\/strong> sa zvy\u0161uje na <strong>1200 mg.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najlep\u0161\u00edm zdrojom v\u00e1pnika s\u00fa <strong>mlie\u010dne v\u00fdrobky. <\/strong>Napr\u00edklad <strong>100 g eidamu<\/strong> obsahuje cca <strong>730 mg v\u00e1pnika, <\/strong>\u010do je 73 % denn\u00e9ho odpor\u00fa\u010dan\u00e9ho pr\u00edjmu pre dospel\u00e9ho \u010dloveka vo veku 19 &#8211; 50 rokov a 61 % odpor\u00fa\u010dan\u00e9ho pr\u00edjmu pre \u010dloveka nad 50 rokov. <span style=\"color:#ff6600\" class=\"tadv-color\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na v\u00e1pnik s\u00fa bohat\u00e9 aj mnoh\u00e9 rastlinn\u00e9 potraviny. Na prv\u00fdch prie\u010dkach stoj\u00ed <strong>mak <\/strong>a nasleduj\u00fa ho <strong>orechy <\/strong>a <strong>hl\u00fabov\u00e1 zelenina <\/strong>(brokolica, karfiol, kel, ru\u017ei\u010dkov\u00fd kel, kaler\u00e1b a pod.). Napr\u00edklad tak\u00fd mak obsahuje a\u017e <strong>1440 mg \/ 100 g.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>H\u00e1\u010dik je v\u0161ak v tom, \u017ee v\u00e1pnik <strong>z rastlinn\u00fdch zdrojov je omnoho menej vstrebate\u013en\u00fd ako z t\u00fdch \u017eivo\u010d\u00ed\u0161nych.<\/strong> Iba pribli\u017ene <strong>5 %<\/strong> obsahu v\u00e1pnika sa vstrebe <strong>z rastlinn\u00fdch potrav\u00edn, <\/strong>zatia\u013e \u010do zo<strong> \u017eivo\u010d\u00ed\u0161nych z\u00edskame a\u017e cca 30 % jeho obsahu. <\/strong>Je tak skr\u00e1tka jendochu\u0161ie splni\u0165 odpor\u00fa\u010dan\u00fa d\u00e1vku v\u00e1pniku skrz mlie\u010dne v\u00fdrobky. S dostato\u010dn\u00fdm pr\u00edjmom m\u00f4\u017ee z\u00e1rove\u0148 pom\u00f4c\u0165 aj v\u00e1pnik vo forme <a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnku v\u00fd\u017eivy.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[49]<\/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 is-style-default\" id=\"vitamin-d\">6. Vitam\u00edn D<\/h4>\n\n\n\n<p>O <a href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edne D<\/a> po\u010dujeme v poslednej dobe \u010doraz \u010dastej\u0161ie. Vedci toti\u017e postupne zis\u0165uj\u00fa, \u017ee zasahuje do ve\u013ek\u00e9ho mno\u017estva fyziologick\u00fdch procesov a jeho nedostatok sa m\u00f4\u017ee prejavi\u0165 pestrou \u0161k\u00e1lou zdravotn\u00fdch \u0165a\u017ekost\u00ed. M\u00f4\u017eu to by\u0165 probl\u00e9my s funkciou imunity, pokles kognit\u00edvnych schopnost\u00ed \u010di napr\u00edklad osteopor\u00f3za.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea zistenia vedcov m\u00e1 a\u017e okolo<strong> 40 % Eur\u00f3panov nedostato\u010dn\u00e9 z\u00e1soby <\/strong>vitam\u00ednu D. Jeho hlavn\u00fdm zdrojom je toti\u017e <strong>slne\u010dn\u00e9 \u017eiarenie, <\/strong>ktor\u00e9ho sa n\u00e1m v na\u0161ich zemepisn\u00fdch \u0161\u00edrkach nedost\u00e1va v priebehu roku dostatok. Potravinov\u00fdch zdrojov z\u00e1rove\u0148 nie je to\u013eko, aby dok\u00e1zali pokry\u0165 potrebu vitam\u00ednu D. Je tak pomerne \u0165a\u017ek\u00e9 z\u00edska\u0165 dostatok tohto vitam\u00ednu zo stravy. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prib\u00fadaj\u00facimi rokmi je to v\u0161ak e\u0161te n\u00e1ro\u010dnej\u0161ie, a to z nieko\u013ek\u00fdch d\u00f4vodov. Tr\u00e1viaci trakt je v starobe u\u017e menej v\u00fdkonn\u00fd, a tak m\u00f4\u017ee doch\u00e1dza\u0165 k <strong>ni\u017e\u0161ej vstrebate\u013enosti<\/strong> vitam\u00ednu zo stravy. Z\u00e1rove\u0148 schopnos\u0165 organizmu vytv\u00e1ra\u0165 si vitam\u00edn D je <strong>prirodzene ni\u017e\u0161ia.<\/strong> Pre star\u0161\u00edch \u013eud\u00ed je tak prakticky nemo\u017en\u00e9 z\u00edska\u0165 dostatok tejto \u017eiviny z prirodzen\u00fdch zdrojov. Je tak vhodn\u00e9 ho suplementova\u0165, aby bolo mo\u017en\u00e9 vyu\u017ei\u0165 jeho pozit\u00edvne \u00fa\u010dinky. <span style=\"color:#ff6600\" class=\"tadv-color\">[35]<\/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 is-style-default\">Ak\u00e9 benefity m\u00e1 vitam\u00edn D?&nbsp;<strong><\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitam\u00edn D prispieva k zdraviu <strong>kost\u00ed. <\/strong>Pom\u00e1ha toti\u017e v procese<strong> vstreb\u00e1vania v\u00e1pnika<\/strong> a tak hr\u00e1 rolu v prevencii osteopor\u00f3zy a zlomen\u00edn.<\/li>\n\n\n\n<li>Je d\u00f4le\u017eit\u00fd aj pre spr\u00e1vnu funkciu <strong>svalov.<\/strong> Pravdepodobne pom\u00e1ha podporova\u0165 <strong>svalov\u00fa silu,<\/strong> ako aj <strong>rast svalovej hmoty.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[10]<\/span><\/li>\n\n\n\n<li>Tento vitam\u00edn sa z\u00fa\u010dast\u0148uje aj <strong>imunitn\u00fdch procesov. <\/strong>M\u00f4\u017ee tak prispie\u0165 k <strong>obranyschopnosti organizmu. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[50]<\/span><\/li>\n\n\n\n<li>Zdrav\u00e9 hladiny vitam\u00ednu D s\u00fa vo v\u00fdskumoch dokonca sp\u00e1jan\u00e9 s ni\u017e\u0161\u00edm rizikom <strong>niektor\u00fdch druhov rakoviny <\/strong>\u010di <strong>ochoren\u00ed srdca. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[55]<\/span><\/li>\n\n\n\n<li>Nielen star\u0161ia popul\u00e1cia m\u00f4\u017ee oceni\u0165 tento nutrient kv\u00f4li jeho mo\u017en\u00e9mu vplyvu na <strong>udr\u017eanie kognit\u00edvnych schopnost\u00ed. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[50]<\/span><\/li>\n<\/ul>\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 is-style-default\">Ktor\u00e9 potraviny obsahuj\u00fa vitam\u00edn D a ko\u013eko by sme ho mali denne prija\u0165?&nbsp;<strong><\/strong><\/h5>\n\n\n\n<p>Ako sme u\u017e spomenuli, hlavn\u00fdm zdrojom vitam\u00ednu D je slne\u010dn\u00e9 \u017eiarenie. Z potravinov\u00fdch zdrojov vynikaj\u00fa <strong>tu\u010dn\u00e9 morsk\u00e9 ryby, vaje\u010dn\u00fd \u017e\u013atok<\/strong> a <strong>vn\u00fatornosti.<\/strong> Okrem toho sa m\u00f4\u017ee nach\u00e1dza\u0165 v<strong> hub\u00e1ch, <\/strong>v ktor\u00fdch vznik\u00e1 p\u00f4soben\u00edm slne\u010dn\u00e9ho \u017eiarenia. Ke\u010f\u017ee je v\u0161ak tak n\u00e1ro\u010dn\u00e9 z\u00edska\u0165 dostato\u010dn\u00e9 mno\u017estvo tohto vitam\u00ednu z potravy, m\u00f4\u017ee by\u0165 v\u00fdhodn\u00e9 prij\u00edma\u0165 ho aj vo forme <a href=\"https:\/\/gymbeam.sk\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnku v\u00fd\u017eivy.<\/a>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\"> [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o \u00fa\u010dinkoch, zdrojoch \u010di prejavoch nedostatku tohto vitam\u00ednu sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-d-a-vsetko-co-o-nom-potrebujete-vediet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn D: Pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd, \u010do sp\u00f4sobuje nedostatok a ako ho doplni\u0165?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u010co by sa malo v jed\u00e1lni\u010dku objavova\u0165 obmedzene?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">1. Vysoko priemyselne spracovan\u00e9 potraviny<\/h4>\n\n\n\n<p>Medzi vysoko priemyselne spracovan\u00e9 potraviny patria v\u0161eobecne v\u0161etky tie, ktor\u00e9 s\u00fa bohat\u00e9 <strong>pr\u00eddavn\u00e9 l\u00e1tky <\/strong>ako <strong>konzervanty, farbiv\u00e1<\/strong> a \u010fal\u0161ie adit\u00edva. Z\u00e1rove\u0148 obsahuj\u00fa mno\u017estvo <strong>rafinovan\u00fdch sacharidov <\/strong>a <strong>jednoduch\u00e9ho cukru <\/strong>\u010di<strong> nezdrav\u00fdch tukov. <\/strong>S\u00fa to r\u00f4zne <strong>cukrovinky <\/strong>(\u010dokol\u00e1da, z\u00e1kusky,&nbsp; at\u010f.), <strong>slan\u00e9 pochutiny, jemn\u00e9 pe\u010divo<\/strong> (croissanty, \u0161i\u0161ky, at\u010f.), <a href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sladen\u00e9 n\u00e1poje<\/strong><\/a><strong>,&nbsp; <em>fast food <\/em><\/strong>a \u010fal\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzum\u00e1cia nadmern\u00e9ho mno\u017estva t\u00fdchto potrav\u00edn je v\u0161eobecne spojen\u00e1 s <strong>vy\u0161\u0161\u00edm rizikom zdravotn\u00fdch probl\u00e9mov. <\/strong>Jedn\u00e1 sa o kombin\u00e1ciu vplyvu nadmern\u00e9ho mno\u017estva kal\u00f3ri\u00ed, nezdrav\u00fdch tukov, nadmern\u00e9ho pr\u00edjmu cukru a soli a \u010fal\u0161\u00edch l\u00e1tok ktor\u00e9 m\u00f4\u017eu z dlhodob\u00e9ho h\u013eadiska vies\u0165 k <strong>hor\u0161iemu zdravotn\u00e9mu stavu.<\/strong> Pod\u013ea jednej \u0161t\u00fadie bola konzum\u00e1cia vysoko priemyselne spracovan\u00fdch potrav\u00edn spojen\u00e1 a\u017e s <strong>50 % zv\u00fd\u0161en\u00edm rizika<\/strong> tzv. <strong>krehkosti <\/strong>u star\u0161\u00edch \u013eud\u00ed (<em>frailty<\/em>). Jedn\u00e1 sa o stav, kedy je \u010dlovek celkovo <strong>slab\u00fd, m\u00e1lo pohybliv\u00fd a n\u00e1chyln\u00fd na zdravotn\u00e9 probl\u00e9my. <\/strong>Jed\u00e1lni\u010dek bohat\u00fd na tieto potraviny m\u00f4\u017ee ma\u0165 pravdepodobne vplyv aj na zdravie ko\u017ee. Vedci napr\u00edklad sp\u00e1jaj\u00fa stravu bohat\u00fa na <strong>jednoduch\u00e9 cukry a rafinovan\u00e9 sacharidy <\/strong>s v\u00fdskytom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zbavit-akne-pomoct-moze-znizenie-stresu-zdrava-hmotnost-aj-spravna-hygiena\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">akn\u00e9.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[6,7,44]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pritom v\u0161ak ve\u013ea \u013eud\u00ed m\u00e1, v snahe u\u0161etri\u0165, \u010dastokr\u00e1t jed\u00e1lni\u010dek bohat\u00fd pr\u00e1ve na tieto potraviny. S\u00fa toti\u017e <strong>lacnej\u0161ie <\/strong>a z\u00e1rove\u0148<strong> chu\u0165ovo v\u00fdraznej\u0161ie<\/strong>. Tieto potraviny v\u0161ak pravdepodobne<strong> podporuj\u00fa z\u00e1palov\u00e9 procesy<\/strong> v organizme a z\u00e1rove\u0148 <strong>zaberaj\u00fa miesto v jed\u00e1lni\u010dku v\u00fd\u017eivnej\u0161\u00edm potravin\u00e1m,<\/strong> ktor\u00e9 by mohli telu prospieva\u0165. Je preto optim\u00e1lne \u010do najviac obmedzi\u0165 tieto nutri\u010dne chudobn\u00e9 a energeticky bohat\u00e9 potraviny a zamera\u0165 sa na potraviny s vy\u0161\u0161ou nutri\u010dnou hodnotou. <span style=\"color:#ff6600\" class=\"tadv-color\">[37]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako sa stravova\u0165 zdravo aj pri ni\u017e\u0161om rozpo\u010dte v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/12-tipov-na-budget-friendly-nakup-a-pripravu-jedal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 tipov, ako u\u0161etri\u0165 na jedle a jes\u0165 lacno a kvalitne.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"703\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1-1124x703.jpg\" alt=\"Vplyv vysoko priemyselne spracovan\u00fdch potrav\u00edn na zdravie a vzh\u013ead potraviny\" class=\"wp-image-431850\" style=\"width:843px;height:527px\" title=\"Vplyv vysoko priemyselne spracovan\u00fdch potrav\u00edn na zdravie a vzh\u013ead potraviny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1.jpg 1296w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">2. So\u013e<\/h4>\n\n\n\n<p>Ur\u010dite pre v\u00e1s nie je novinkou, \u017ee <strong>nadmern\u00fd pr\u00edjem<\/strong> soli \u0161kod\u00ed n\u00e1\u0161mu zdraviu. \u00dalohu hlavn\u00e9ho \u0161kodcu tu hr\u00e1 <strong>sod\u00edk, <\/strong>ktor\u00fd je jednou z dvoch miner\u00e1lnych l\u00e1tok tvoriacich so\u013e. Sod\u00edk je s\u00edce v ur\u010ditom mno\u017estve <strong>nevyhnutn\u00fd pre zdravie, <\/strong>ale ke\u010f dlhodobo prekra\u010dujeme jeho odpor\u00fa\u010dan\u00e9 mno\u017estv\u00e1, m\u00f4\u017ee vies\u0165 k <strong>zv\u00fd\u0161eniu krvn\u00e9ho tlaku. <\/strong>Tie\u017e n\u00e1s m\u00f4\u017ee potr\u00e1pi\u0165 nadmern\u00fdm zadr\u017eiavan\u00edm vody v tele. <span style=\"color:#ff6600\" class=\"tadv-color\">[48,53]<\/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 is-style-default\">Ktor\u00e9 potraviny obsahuj\u00fa najviac soli?&nbsp;<strong><\/strong><\/h5>\n\n\n\n<p>Nie je ni\u010d jednoduch\u0161ie ako prekro\u010di\u0165 odpor\u00fa\u010dan\u00fa hranicu pr\u00edjmu soli. N\u00e1jdeme ju toti\u017e <strong>v\u0161ade od pe\u010diva, \u00faden\u00edn, cukroviniek a\u017e po na\u0161u dom\u00e1cu solni\u010dku, <\/strong>ktor\u00fa mnoh\u00ed pou\u017e\u00edvame viac, ne\u017e je zdrav\u00e9. Obmedzenie solenia pri varen\u00ed a dochucovan\u00ed jed\u00e1l je tak ur\u010dite d\u00f4le\u017eit\u00fd krok pri zni\u017eovan\u00ed mno\u017estva soli v jed\u00e1lni\u010dku. Dajte si v\u0161ak pozor aj na niektor\u00e9 zradn\u00e9 potraviny, ktor\u00e9 skr\u00fdvaj\u00fa prekvapivo ve\u013ek\u00e9 mno\u017estvo soli. Ktor\u00e9 to s\u00fa?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>polotovary<\/li>\n\n\n\n<li>\u0161unky, p\u00e1rky, sal\u00e1my a \u010fal\u0161ie \u00fadeniny<\/li>\n\n\n\n<li>ples\u0148ov\u00e9 syry, balk\u00e1n, korb\u00e1\u010diky a pod.<\/li>\n\n\n\n<li>ra\u0148ajkov\u00e9 cere\u00e1lie<\/li>\n\n\n\n<li>pe\u010divo, hlavne druhy dodato\u010dne posypan\u00e9 kry\u0161t\u00e1likmi soli<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ak\u00e9 \u010fal\u0161ie potraviny m\u00f4\u017eu prekvapi\u0165 svojou v\u00fd\u017eivovou hodnotou, otvorte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/7-zdravych-potravin-ktore-vam-vo-velkom-mnozstve-skodia\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 potrav\u00edn, ktor\u00e9 sa ako zdrav\u00e9 iba tv\u00e1ria.<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Nezanedbavajte_pitny_rezim\"><\/span>6. Nezanedb\u00e1vajte pitn\u00fd re\u017eim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodr\u017eiavanie spr\u00e1vneho pitn\u00e9ho re\u017eimu je nie\u010do, \u010do by sme nemali zanedb\u00e1va\u0165, ak si chceme udr\u017ea\u0165 zdravie. Pritom sa ale \u010dastokr\u00e1t jedn\u00e1 o t\u00fa zlo\u017eku \u017eivotn\u00e9ho \u0161t\u00fdlu, ktor\u00e1 je be\u017ene <strong>prehliadan\u00e1.<\/strong> U star\u0161ej popul\u00e1cie to plat\u00ed dokonca e\u0161te viac, preto\u017ee star\u0161\u00ed \u013eudia maj\u00fa prirodzene <strong>ni\u017e\u0161\u00ed pocit sm\u00e4du.<\/strong> Tie\u017e nie je v\u00fdnimka, \u017ee u\u017e\u00edvaj\u00fa<strong> diuretik\u00e1, <\/strong>\u010di\u017ee lieky zvy\u0161uj\u00face mo\u010denie. Navy\u0161 hydrat\u00e1cia tela sa postupom veku zni\u017euje. Zatia\u013e \u010do telo zdrav\u00e9ho dospel\u00e9ho \u010dloveka tvor\u00ed zo 70 % voda, u star\u0161\u00edch \u013eud\u00ed je to iba 50 %. <span style=\"color:#ff6600\" class=\"tadv-color\">[2,25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00edzky pr\u00edjem tekut\u00edn v\u0161ak m\u00f4\u017ee vies\u0165 k <strong>dehydrat\u00e1cii.<\/strong> T\u00e1 sa sp\u00e1ja so sympt\u00f3mami ako<strong> \u00fanava, bolesti hlavy, z\u00e1pcha <\/strong>\u010di dokonca <strong>zm\u00e4tenos\u0165 <\/strong>a <strong>z\u00e1vrate. <\/strong>V\u00e1\u017ena dehydrat\u00e1cia m\u00f4\u017ee vies\u0165 a\u017e k <strong>hospitaliz\u00e1cii. <\/strong>Naopak, ke\u010f je tekut\u00edn dostatok, m\u00e1 to pre telo len sam\u00e9 pozit\u00edva.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ak\u00e9 benefity m\u00e1 dostato\u010dn\u00fd pitn\u00fd re\u017eim?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pitn\u00fd re\u017eim zrejme pom\u00e1ha s <strong>v\u00fdkonnos\u0165ou mozgu,<\/strong> konkr\u00e9tne napr\u00edklad s kvalitou <strong>pam\u00e4te <\/strong>\u010di <strong>koncentr\u00e1ciou.<\/strong><\/li>\n\n\n\n<li>Nie je \u017eiadna novinka, \u017ee pr\u00edjem tekut\u00edn<strong> podporuje dobr\u00e9 tr\u00e1venie. <\/strong>A to tak, \u017ee obmedzuje <strong>nafukovanie, z\u00e1pchu <\/strong>\u010di nepr\u00edjemn\u00fd <strong>gastrointestin\u00e1lny reflux <\/strong>(zn\u00e1my aj,ako p\u00e1lenie z\u00e1hy). <\/li>\n\n\n\n<li>Pom\u00e1ha tie\u017e zn\u00ed\u017ei\u0165 riziko v\u00fdskytu <strong>obli\u010dkov\u00fdch kame\u0148ov <\/strong>\u010di<strong> infekci\u00ed mo\u010dov\u00e9ho traktu. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[2]<\/span><\/li>\n\n\n\n<li>Dostato\u010dn\u00fd pr\u00edjem tekut\u00edn ide ruku v ruke s kvalitne <strong>hydratovanou poko\u017ekou. <\/strong>T\u00e1 potom vyzer\u00e1 <strong>svie\u017eej\u0161ie a zdrav\u0161ie.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[34]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg\" alt=\"Pitn\u00fd re\u017eim a anti-aging\" class=\"wp-image-431775\" style=\"width:843px;height:562px\" title=\"Pitn\u00fd re\u017eim a anti-aging\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ak\u00fd je optim\u00e1lny denn\u00fd pr\u00edjem tekut\u00edn?<strong><\/strong><\/h3>\n\n\n\n<p>Pod\u013ea <strong>WHO <\/strong>by mala dospel\u00e1 \u017eena so sedav\u00fdm sp\u00f4sobom \u017eivota prija\u0165 denne minim\u00e1lne <strong>2200 ml tekut\u00edn, <\/strong>zatia\u013e \u010do mu\u017e <strong>2900 ml. <\/strong>Konkr\u00e9tnej\u0161ie odpor\u00fa\u010danie tvrd\u00ed, \u017ee by sme mali denne prija\u0165 <strong>30 &#8211; 45 ml tekut\u00edn \/ kg hmotnosti. <\/strong>Jedn\u00e1 sa v\u0161ak o celkov\u00fd pr\u00edjem tekut\u00edn a ten zah\u0155\u0148a aj pr\u00edjem z potrav\u00edn a metabolick\u00fa vodu, ktor\u00e1 sa tvor\u00ed v tele. Kone\u010dn\u00e1 hodnota je tak zhruba o 20 % ni\u017e\u0161ia. Potreba tekut\u00edn z\u00e1vis\u00ed na pohybovej aktivite, klimatick\u00fdch podmienkach \u010di veku. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co sa t\u00fdka \u013eud\u00ed v pokro\u010dilej\u0161om veku, ESPEN (Eur\u00f3pska spolo\u010dnos\u0165 pre parenter\u00e1lnu a enter\u00e1lnu v\u00fd\u017eivu) odpor\u00fa\u010da, aby \u017eeny nad 65 rokov pili aspo\u0148 1,6 l denne a mu\u017ei aspo\u0148 2 l denne. <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<p>Hlavn\u00fdm zdrojom tekut\u00edn by mala by\u0165 <strong>\u010dist\u00e1 voda, <\/strong>pr\u00edpadne <strong>jemne perliv\u00e9 miner\u00e1lne vody<\/strong> a <a href=\"https:\/\/gymbeam.sk\/caje\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010daje<\/a>. N\u00e1poje sa daj\u00fa spr\u00edjemni\u0165 napr\u00edklad <strong>citr\u00f3nom <\/strong>\u010di pridan\u00edm in\u00e9ho <strong>ovocia<\/strong> alebo <strong>byliniek. <\/strong>T\u00fdm sa zlep\u0161\u00ed chu\u0165 a pr\u00ed\u0165a\u017elivos\u0165 n\u00e1poja, a tak m\u00f4\u017ee by\u0165 aj pre \u010dloveka, ktor\u00fd m\u00e1 ni\u017e\u0161\u00ed pocit sm\u00e4du, jednoduch\u0161ie prija\u0165 dostatok tekut\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o pitnom re\u017eime sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako vpl\u00fdva nedostato\u010dn\u00fd pitn\u00fd re\u017eim na zdravie.<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Starajte_sa_o_svoju_kozu_a_plet\"><\/span>7. Starajte sa o svoju ko\u017eu a ple\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Starostlivos\u0165 o ko\u017eu a ple\u0165 ide ruku v ruke so zdrav\u00fdm starnut\u00edm, preto\u017ee pr\u00e1ve na tomto najv\u00e4\u010d\u0161om org\u00e1ne tela s\u00fa hne\u010f na prv\u00fd poh\u013ead vidite\u013en\u00e9 zn\u00e1mky starnutia. Ko\u017ea toti\u017e starnut\u00edm prirodzene <strong>str\u00e1ca vodu<\/strong> a st\u00e1va sa <strong>ten\u0161ou <\/strong>a <strong>menej pru\u017enou.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ako sa stara\u0165 o ko\u017eu a ple\u0165?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>D\u00f4le\u017eit\u00e9 je chr\u00e1ni\u0165 ko\u017eu pred slne\u010dn\u00fdm \u017eiaren\u00edm, a to pomocou<strong> opa\u013eovacieho kr\u00e9mu \u010di oble\u010denia.<\/strong><\/li>\n\n\n\n<li>Be\u017enou s\u00fa\u010das\u0165ou dennej rutiny by malo by\u0165 <strong>um\u00fdvanie pleti,<\/strong> aby sa odstr\u00e1nili ne\u010distoty usaden\u00e9 v p\u00f3roch. <span class=\"tadv-color\" style=\"color:#ff6600\">[54]<\/span><\/li>\n\n\n\n<li>Ide\u00e1lne je pou\u017e\u00edva\u0165 <strong>vhodn\u00fa ple\u0165ov\u00fa kozmetiku.<\/strong> Starn\u00faca ko\u017ea potrebuje doda\u0165 vlhkos\u0165, na \u010do s\u00fa vhodn\u00e9 kr\u00e9my ide\u00e1lne s obsahom <strong>vitam\u00ednu A, antioxidantov \u010di <\/strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hyaluronic-acid-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kyseliny hyalur\u00f3novej<\/a>. <span class=\"tadv-color\" style=\"color:#ff6600\">[54]<\/span><\/li>\n\n\n\n<li>So zdrav\u00edm ko\u017ee a pleti tie\u017e s\u00favisia v\u0161etky faktory, ktor\u00e9 sme si doteraz spomenuli. Je potrebn\u00e9 dostato\u010dne spa\u0165, obmedzova\u0165 p\u00f4sobenie stresu, venova\u0165 sa pohybu, nefaj\u010di\u0165 \u010di kvalitne sa stravova\u0165. <span class=\"tadv-color\" style=\"color:#ff6600\">[38]<\/span><\/li>\n\n\n\n<li>Na ko\u017eu nezab\u00fadajte ani v lete, preto\u017ee pr\u00e1ve vtedy potrebuje obzvl\u00e1\u0161\u0165 kvalitn\u00fa starostlivos\u0165. Ktor\u00e9 \u017eiviny pom\u00f4\u017eu chr\u00e1ni\u0165 poko\u017eku zist\u00edte v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-potraviny-a-ziviny-pre-bronzove-opalenie-a-mladistvu-plet\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Najlep\u0161ie potraviny a \u017eiviny pre bronzov\u00e9 op\u00e1lenie a mladistv\u00fa ple\u0165.<\/strong><\/a> <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/liStock-1334657028-1124x749.jpg\" alt=\"Ako dosiahnu\u0165 zdrav\u00fa a mlad\u00fa ple\u0165\" class=\"wp-image-431730\" style=\"width:843px;height:562px\" title=\"Ako dosiahnu\u0165 zdrav\u00fa a mlad\u00fa ple\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/liStock-1334657028-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/liStock-1334657028-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vyuzite_potencial_doplnkov_proti_starnutiu\"><\/span>Vyu\u017eite potenci\u00e1l doplnkov proti starnutiu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Veda sa vo ve\u013ekom venuje vplyvu<strong> pr\u00edrodn\u00fdch l\u00e1tok na starnutie<\/strong> organizmu a okrem u\u017e spom\u00ednan\u00fdch \u017eiv\u00edn pozn\u00e1 aj <a href=\"https:\/\/gymbeam.sk\/proti-starnutiu\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010fal\u0161ie<\/a>, u ktor\u00fdch sa ukazuj\u00fa s\u013eubn\u00e9 \u00fa\u010dinky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul id=\"doplnky-proti-starnutiu\" class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/koenzym-q10-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Koenz\u00fdm Q10<\/strong><\/a> je l\u00e1tka, ktor\u00e1 sa prirodzene nach\u00e1dza v na\u0161ich bunk\u00e1ch. V <strong>mitochondri\u00e1ch,<\/strong> ktor\u00e9 s\u00fa centrom energetick\u00fdch procesov n\u00e1\u0161ho tela, pom\u00e1ha s <strong>tvorbou energie.<\/strong> Z\u00e1rove\u0148 je s\u00fa\u010das\u0165ou<strong> antioxida\u010dn\u00fdch syst\u00e9mov <\/strong>a pom\u00e1ha tak v boji s <strong>vo\u013en\u00fdmi radik\u00e1lmi. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[13]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kvercet\u00edn<\/strong><\/a> patr\u00ed medzi <strong>antioxidanty <\/strong>a v potravinach ho n\u00e1jdeme napr\u00edklad v <strong>zelenine a ovoc\u00ed. <\/strong>Pod\u013ea s\u00fa\u010dasn\u00fdch zisten\u00ed sa zd\u00e1, \u017ee m\u00f4\u017ee hra\u0165 rolu v ot\u00e1zke zn\u00ed\u017eeniarizika vzniku <strong>neurodegenerat\u00edvnych ochoren\u00ed<\/strong> \u010di p\u00f4sobi\u0165 <strong>protiz\u00e1palovo. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[12]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/resveratrol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Resveratrol<\/strong><\/a> je mnoh\u00fdm zn\u00e1my najm\u00e4 ako <strong>antioxidant <\/strong>obsiahnut\u00fd vo <strong>v\u00edne. <\/strong>V\u010faka vplyvu na zn\u00ed\u017eenie p\u00f4sobenia oxida\u010dn\u00e9ho stresu m\u00e1 ve\u013ek\u00fd potenci\u00e1l ako s\u00fa\u010das\u0165 ochrany pred mnoh\u00fdmi zdravotn\u00fdmi komplik\u00e1ciami. <span class=\"tadv-color\" style=\"color:#ff6600\">[43]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/anti-aging-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Komplexn\u00e9 anti-aging produkty<\/strong><\/a> kombinuj\u00fa \u00fa\u010dinky hne\u010f nieko\u013ek\u00fdch l\u00e1tok. Jedn\u00e1 sa napr\u00edklad o<strong> kyselinu alfa-lipoov\u00fa, nikot\u00ednamid ribozid chlorid, koenz\u00fdm Q10<\/strong> a \u010fal\u0161ie. Tieto produkty podporuj\u00fa organizmus v obrane proti <strong>oxida\u010dn\u00e9mu stresu <\/strong>a v <strong>mitochondri\u00e1ch <\/strong>sa z\u00e1rove\u0148 podie\u013eaj\u00fa na tvorbe energie d\u00f4le\u017eitej pre \u017eivot.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hoci by sme si to pravdepodobne v\u0161etci \u017eelali, starnutie bohu\u017eia\u013e nezastav\u00edme ani nezvr\u00e1time. Je v\u0161ak mo\u017en\u00e9 podst\u00fapi\u0165 tak\u00e9 kroky, ktor\u00e9 <strong>podporia po\u010das starnutia na\u0161e zdravie <\/strong>a pom\u00f4\u017eu n\u00e1m <strong>vyzera\u0165 mlad\u0161ie.<\/strong> Nikdy nie je neskoro pusti\u0165 sa napr\u00edklad do zmeny <strong>stravovac\u00edch \u010di pohybov\u00fdch n\u00e1vykov.<\/strong> Skvel\u00e9 benefity m\u00e1 aj <strong>cielen\u00e1 kontrola stresu, rozl\u00fa\u010denie sa s cigaretami \u010di starostlivos\u0165 o kvalitu sp\u00e1nku. <\/strong>Je len na n\u00e1s, kedy a v akej miere sa do zmien pust\u00edme a vydl\u00e1\u017edime si cesti\u010dku k pr\u00edjemnej\u0161iemu starnutiu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s n\u00e1\u0161 \u010dl\u00e1nok zaujal a obohatil, nenech\u00e1vajte si ho pre seba a roz\u0161\u00edrte ho zdie\u013ean\u00edm medzi svojimi zn\u00e1mymi a priate\u013emi.&nbsp;<br><\/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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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\/anti-ageing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAnti-Ageing\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>Aj vy by ste najrad\u0161ej zastavili \u010das a zostali nav\u017edy mlad\u00ed? Ako sa dopracova\u0165 k tak\u00e9muto z\u00e1zraku v\u00e1m bohu\u017eia\u013e neporad\u00edme, ale aspo\u0148 v\u00e1m prezrad\u00edme, \u010do robi\u0165, aby ste aj v star\u0161om veku vyzerali vit\u00e1lne a c\u00edtili sa pritom dobre. <\/p>\n","protected":false},"author":156,"featured_media":433067,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":22,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6056,6055,6069,6082],"filter_section":[],"filter_attribute":[13887,13888,13046,13050,13886],"class_list":{"0":"post-431690","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-doplnky-vyzivy","9":"tag-strava","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-krasa-lifestyle","13":"filter_attribute-sport-a-cvicenie-lifestyle","14":"filter_attribute-stravovanie","15":"filter_attribute-tipy-a-triky","16":"filter_attribute-zdravie-lifestyle","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Anti-Aging a Healthy Aging: Ako sa stara\u0165 o svoje telo a udr\u017ea\u0165 si zdravie a mladistv\u00fd vzh\u013ead? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako bojova\u0165 proti starnutiu a udr\u017ea\u0165 si mlados\u0165? 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