{"id":432531,"date":"2023-04-20T12:27:23","date_gmt":"2023-04-20T10:27:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=432531"},"modified":"2025-05-26T15:12:11","modified_gmt":"2025-05-26T13:12:11","slug":"anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/","title":{"rendered":"Anti-Aging a Healthy Aging: Jak pe\u010dovat o sv\u00e9 t\u011blo a udr\u017eet si zdrav\u00ed a mladistv\u00fd vzhled?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/#Co_si_predstavit_pod_nazvy_anti-aging_nebo_healthy_aging\" title=\"Co si p\u0159edstavit pod n\u00e1zvy anti-aging nebo healthy aging?\">Co si p\u0159edstavit pod n\u00e1zvy anti-aging nebo healthy aging?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/#Jake_procesy_stoji_za_starnutim_organismu\" title=\"Jak\u00e9 procesy stoj\u00ed za st\u00e1rnut\u00edm organismu?\">Jak\u00e9 procesy stoj\u00ed za st\u00e1rnut\u00edm organismu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/#Co_ziskame_kdyz_se_zamerime_na_postupy_podporujici_zdrave_starnuti\" title=\"Co z\u00edsk\u00e1me, kdy\u017e se zam\u011b\u0159\u00edme na postupy podporuj\u00edc\u00ed zdrav\u00e9 st\u00e1rnut\u00ed?\">Co z\u00edsk\u00e1me, kdy\u017e se zam\u011b\u0159\u00edme na postupy podporuj\u00edc\u00ed zdrav\u00e9 st\u00e1rnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/#Tipy_jak_si_udrzet_zdravi_a_mladi_co_nejdele\" title=\"Tipy, jak si udr\u017eet zdrav\u00ed a ml\u00e1d\u00ed co nejd\u00e9le\">Tipy, jak si udr\u017eet zdrav\u00ed a ml\u00e1d\u00ed co nejd\u00e9le<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/#1_Dostatecne_a_kvalitne_spete\" title=\"1. Dostate\u010dn\u011b a kvalitn\u011b sp\u011bte\">1. Dostate\u010dn\u011b a kvalitn\u011b sp\u011bte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/#2_Naucte_se_kontrolovat_stres\" title=\"2. Nau\u010dte se kontrolovat stres\">2. Nau\u010dte se kontrolovat 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.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/#3_Reknete_STOP_cigaretam\" title=\"3. \u0158ekn\u011bte STOP cigaret\u00e1m\">3. \u0158ekn\u011bte 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.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/#4_Hybejte_se_a_budte_fyzicky_aktivni\" title=\"4. H\u00fdbejte se a bu\u010fte fyzicky aktivn\u00ed\">4. H\u00fdbejte se a bu\u010fte fyzicky aktivn\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/#5_Dbejte_na_kvalitni_vyzivu\" title=\"5. Dbejte na kvalitn\u00ed v\u00fd\u017eivu\">5. Dbejte na kvalitn\u00ed 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.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/#6_Nezanedbavejte_pitny_rezim\" title=\"6. Nezanedb\u00e1vejte pitn\u00fd re\u017eim\">6. Nezanedb\u00e1vejte 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.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/#7_Pecujte_o_svou_kuzi_a_plet\" title=\"7. Pe\u010dujte o svou k\u016f\u017ei a ple\u0165\">7. Pe\u010dujte o svou k\u016f\u017ei 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.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/#Vyuzijte_potencial_doplnku_proti_starnuti\" title=\"Vyu\u017eijte potenci\u00e1l dopl\u0148k\u016f proti st\u00e1rnut\u00ed\">Vyu\u017eijte potenci\u00e1l dopl\u0148k\u016f proti st\u00e1rnut\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>St\u00e1rnut\u00ed je norm\u00e1ln\u00ed a pat\u0159\u00ed k \u017eivotu, ale \u0159ekn\u011bme si na rovinu, kdo by ho necht\u011bl zastavit nebo alespo\u0148 zpomalit? V\u017edy\u0165 p\u0159ece nikdo z n\u00e1s nesk\u00e1\u010de nad\u0161en\u00edm z p\u0159edstavy p\u0159ib\u00fdvaj\u00edc\u00edch vr\u00e1sek, \u0161ediv\u00fdch vlas\u016f \u010di bolav\u00fdch kloub\u016f. Bohu\u017eel v\u0161ak mus\u00edme zapomenout na lektvary nekone\u010dn\u00e9ho \u017eivota \u010di obrace\u010de \u010dasu a sm\u00ed\u0159it se s t\u00edm, \u017ee p\u0159ib\u00fdvaj\u00edc\u00ed roky nezastav\u00edme. P\u0159esto ale nen\u00ed v\u0161echno ztraceno. Mo\u017en\u00e1 v\u00e1s pot\u011b\u0161\u00ed, \u017ee<strong> v\u011bda p\u0159ece jen tu\u0161\u00ed, co d\u011blat, abychom st\u00e1rli v lep\u0161\u00edm zdrav\u00ed a aby ten ub\u00edhaj\u00edc\u00ed \u010das na n\u00e1s nebyl a\u017e tak vid\u011bt.<\/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 se mimo jin\u00e9 do\u010dtete, jak\u00fd vliv maj\u00ed na healthy a anti-aging tyto \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=\"#bilkoviny\">b\u00edlkoviny<\/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\">Probiotika<\/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\u00e1pn\u00edk<\/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-starnuti\">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-starnuti\">Kvercetin<\/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-starnuti\">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_nazvy_anti-aging_nebo_healthy_aging\"><\/span>Co si p\u0159edstavit pod n\u00e1zvy <em>anti-aging <\/em>nebo <em>healthy aging<\/em>?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S pojmem <em><strong>anti-aging <\/strong><\/em>jste se pravd\u011bpodobn\u011b ji\u017e mnoz\u00ed z v\u00e1s setkali. Jedn\u00e1 se jednodu\u0161e o skupinu v\u0161emo\u017en\u00fdch zp\u016fsob\u016f a praktik, kter\u00e9 se sna\u017e\u00ed <strong>zpomalit nebo dokonce zastavit st\u00e1rnut\u00ed. <\/strong>P\u0159esto\u017ee se ani jednoho ze zm\u00edn\u011bn\u00fdch zat\u00edm neda\u0159\u00ed dos\u00e1hnout a vliv ub\u00edhaj\u00edc\u00edho \u010dasu zkr\u00e1tka \u017e\u00e1dn\u00fdm z\u00e1zrakem <strong>nezastav\u00edme, <\/strong>v\u011bda postupn\u011b p\u0159ich\u00e1z\u00ed alespo\u0148 na to, jak <strong>sn\u00ed\u017eit dopady st\u00e1rnut\u00ed na na\u0161e t\u011blo. <\/strong>Ka\u017ed\u00fd chce toti\u017e vypadat mlad\u011b a vit\u00e1ln\u011b co nejd\u00e9le a hled\u00e1 zp\u016fsoby, jak toho dos\u00e1hnout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e tedy zapomeneme na kouzla oddaluj\u00edc\u00ed st\u00e1\u0159\u00ed a budeme realist\u00e9, hod\u00ed se n\u00e1m sp\u00ed\u0161e pracovat s pojmem <em><strong>healthy aging, <\/strong><\/em>\u010dili <strong>zdrav\u00e9 st\u00e1rnut\u00ed. <\/strong>D\u00edky r\u016fzn\u00fdm postup\u016fm a p\u00e9\u010di o na\u0161e t\u011blo lze dos\u00e1hnout, aby postupn\u00e9 p\u0159ib\u00fdv\u00e1n\u00ed let nebylo na na\u0161em t\u011ble tak <strong>viditeln\u00e9 <\/strong>a abychom st\u00e1rli v <strong>lep\u0161\u00edm zdrav\u00ed a kondici.<\/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>p\u0159\u00edstup\u016f se vyu\u017e\u00edvaj\u00ed r\u016fzn\u00e9 postupy <strong>od plastick\u00e9 chirurgie, <\/strong>pou\u017eit\u00ed <strong>laseru <\/strong>\u010di <strong>botoxu <\/strong>a\u017e po <strong>zm\u011bny v \u017eivotn\u00edm stylu. <\/strong>D\u016fle\u017eit\u00e9 je nap\u0159\u00edklad zam\u011b\u0159en\u00ed se na <strong>dostate\u010dn\u00fd sp\u00e1nek, pr\u00e1ci se stresem, kvalitn\u00ed v\u00fd\u017eivu, dostatek pohybu \u010di p\u00e9\u010di o k\u016f\u017ei a poko\u017eku. <\/strong>D\u00edky t\u011bmto postup\u016fm je mo\u017en\u00e9 u\u017e\u00edvat si st\u00e1rnut\u00ed v <strong>lep\u0161\u00edm zdrav\u00ed <\/strong>a s <strong>mlad\u011bji vypadaj\u00edc\u00edm t\u011blem.<\/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.cz\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-1124x749.jpg\" alt=\"Co je healthy-aging a anti-aging?\" class=\"wp-image-431880\" style=\"width:843px;height:562px\" title=\"Co 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=\"Jake_procesy_stoji_za_starnutim_organismu\"><\/span>Jak\u00e9 procesy stoj\u00ed za st\u00e1rnut\u00edm organismu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Samotn\u00e9 st\u00e1rnut\u00ed a jeho komplexnost je pro n\u00e1s st\u00e1le <strong>velkou z\u00e1hadou, <\/strong>ale dnes u\u017e v\u011bdci \u010d\u00e1ste\u010dn\u011b v\u011bd\u00ed, jak\u00fdm zp\u016fsobem se n\u011bkter\u00e9 procesy pod\u00edlej\u00ed na jeho pr\u016fb\u011bhu. U\u017e tedy tu\u0161\u00edme, co stoj\u00ed nap\u0159\u00edklad za <strong>vy\u0161\u0161\u00edm v\u00fdskytem chronick\u00fdch onemocn\u011bn\u00ed ve star\u0161\u00edm v\u011bku <\/strong>\u010di <strong>postupn\u00fdm zhor\u0161ov\u00e1n\u00edm n\u011bkter\u00fdch fyziologick\u00fdch funkc\u00ed lidsk\u00e9ho t\u011bla<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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\">Mechanismy, kter\u00e9 se pod\u00edlej\u00ed na st\u00e1rnut\u00ed organismu:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zm\u011bny na DNA: <\/strong>DNA je struktura, kter\u00e1 k\u00f3duje vlastnosti cel\u00e9ho organismu. A pr\u00e1v\u011b jej\u00ed postupn\u00e9 znehodnocov\u00e1n\u00ed se d\u011bje b\u011bhem st\u00e1rnut\u00ed. Do t\u011bchto zm\u011bn spad\u00e1 nap\u0159\u00edklad postupn\u00e9 p\u0159ib\u00fdv\u00e1n\u00ed <strong>poruch na DNA samotn\u00fdch bun\u011bk <\/strong>\u010di <strong>DNA mitochondri\u00ed <\/strong>(bun\u011b\u010dn\u00fdch \u201eelektr\u00e1ren\u201c), co\u017e p\u0159isp\u00edv\u00e1 k <strong>v\u011bt\u0161\u00edmu oxida\u010dn\u00edmu stresu.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[23]<\/span><\/li>\n\n\n\n<li><strong>Porucha funkce telomer: <\/strong>Zmi\u0148ovan\u00e1 DNA se spolu s dal\u0161\u00edmi strukturami shlukuje do tzv. <strong>chromozom\u016f<\/strong>, jejich\u017e koncov\u00e9 \u010d\u00e1sti se naz\u00fdvaj\u00ed <strong>telomery. Postupn\u00e9 zkracov\u00e1n\u00ed telomer a ni\u017e\u0161\u00ed aktivita enzymu telomer\u00e1zy <\/strong>pravd\u011bpodobn\u011b p\u0159isp\u00edvaj\u00ed k procesu st\u00e1rnut\u00ed.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [23]<\/span><\/li>\n\n\n\n<li><strong>Epigenetick\u00e9 zm\u011bny: <\/strong>Genetickou informaci ovliv\u0148uje mnoho <strong>vn\u011bj\u0161\u00edch vliv\u016f, <\/strong>kter\u00e9 spole\u010dn\u011b naz\u00fdv\u00e1me jako <strong>epigenetick\u00e9 faktory. <\/strong>Postupn\u00e9 p\u016fsoben\u00ed okoln\u00edho prost\u0159ed\u00ed na organismus tak vede <strong>k hromad\u011bn\u00ed zm\u011bn <\/strong>v jeho genetick\u00e9 v\u00fdbav\u011b. <span class=\"tadv-color\" style=\"color: #ff6600;\">[23]<\/span><\/li>\n\n\n\n<li><strong>Nerovnov\u00e1ha proteosynt\u00e9zy a proteol\u00fdzy:<\/strong> Mnoho chronick\u00fdch onemocn\u011bn\u00ed a jin\u00fdch zdravotn\u00edch probl\u00e9m\u016f souvis\u00ed se sn\u00ed\u017eenou tvorbou b\u00edlkovin (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\u0161echny popsan\u00e9 procesy se d\u011bj\u00ed postupn\u011b a jsou <strong>p\u0159irozenou sou\u010d\u00e1st\u00ed <\/strong>st\u00e1rnouc\u00edho organismu. Kdy\u017e v\u0161ak <strong>omez\u00edme nevhodn\u00e9 n\u00e1vyky <\/strong>a zam\u011b\u0159\u00edme se na <strong>spr\u00e1vnou p\u00e9\u010di o t\u011blo, <\/strong>tyto zm\u011bny nemus\u00ed b\u00fdt na na\u0161em t\u011ble tak z\u0159ejm\u00e9.<\/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.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-1124x749.jpg\" alt=\"Co se pod\u00edl\u00ed na st\u00e1rnut\u00ed t\u011bla?\" class=\"wp-image-431865\" style=\"width:843px;height:562px\" title=\"Co se pod\u00edl\u00ed na st\u00e1rnut\u00ed t\u011bla?\" 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_kdyz_se_zamerime_na_postupy_podporujici_zdrave_starnuti\"><\/span>Co z\u00edsk\u00e1me, kdy\u017e se zam\u011b\u0159\u00edme na postupy podporuj\u00edc\u00ed zdrav\u00e9 st\u00e1rnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Hezk\u00e1 ple\u0165<\/strong> s men\u0161\u00edm mno\u017estv\u00edm vr\u00e1sek \u010di m\u00e9n\u011b <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/celulitida-co-ji-zpusobuje-a-jak-se-ji-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">celulitidy<\/a> na stehnech nen\u00ed to jedin\u00e9, co se skr\u00fdv\u00e1 pod pojmem \u201ezdrav\u00e9 st\u00e1rnut\u00ed\u201c. T\u011blo, o kter\u00e9 se v pr\u016fb\u011bhu \u017eivota star\u00e1me, se n\u00e1m m\u016f\u017ee v pozd\u011bj\u0161\u00edm v\u011bku odvd\u011b\u010dit velk\u00fdm mno\u017estv\u00edm dal\u0161\u00edch pozitiv, kter\u00e1 jsou v kone\u010dn\u00e9m d\u016fsledku je\u0161t\u011b d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e p\u011bkn\u011b vypadaj\u00edc\u00ed fas\u00e1da.<\/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 prvn\u00ed \u0159ad\u011b se jedn\u00e1 o <strong>ni\u017e\u0161\u00ed riziko v\u00fdskytu chronick\u00fdch onemocn\u011bn\u00ed, <\/strong>kter\u00e1 jdou <strong>ruku v ruce se st\u00e1rnut\u00edm organismu. <\/strong>\u0158e\u010d je nap\u0159\u00edklad o <strong>srde\u010dn\u011b-c\u00e9vn\u00edch probl\u00e9mech <\/strong>nebo <strong>metabolick\u00fdch onemocn\u011bn\u00edch, <\/strong>jako je cukrovka 2. typu. St\u00e1rnut\u00ed je tak\u00e9 \u010dasto doprov\u00e1zeno <strong>neurodegenerativn\u00edmi onemocn\u011bn\u00edmi <\/strong>(Alzheimerova choroba, Parkinsonova choroba apod.), vy\u0161\u0161\u00edm v\u00fdskytem <strong>n\u00e1dorov\u00fdch onemocn\u011bn\u00ed <\/strong>\u010di pot\u00ed\u017e\u00ed s <strong>pohybov\u00fdm apar\u00e1tem <\/strong>(nap\u0159. bolesti kloub\u016f, p\u00e1te\u0159e atd.). Ni\u017e\u0161\u00ed v\u00fdskyt t\u011bchto onemocn\u011bn\u00ed ve st\u00e1\u0159\u00ed ur\u010dit\u011b zv\u00fd\u0161\u00ed <strong>v\u00fdkonnost <\/strong>a <strong>kvalitu \u017eivota<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[23,52]<\/span><\/li>\n\n\n\n<li>Zdrav\u00e9 n\u00e1vyky v pr\u016fb\u011bhu \u017eivota vedou tak\u00e9 k <strong>lep\u0161\u00ed funkci imunitn\u00edho syst\u00e9mu. <\/strong>Star\u0161\u00ed lid\u00e9 s dobrou imunitou tak \u00fasp\u011b\u0161n\u011bji odol\u00e1vaj\u00ed <strong>virov\u00fdm a bakteri\u00e1ln\u00edm n\u00e1kaz\u00e1m, <\/strong>kter\u00e9 jsou pro zdrav\u00ed star\u0161\u00edho \u010dlov\u011bka \u010dasto nebezpe\u010dn\u011bj\u0161\u00ed ne\u017e pro mlad\u00e9.<\/li>\n\n\n\n<li>T\u011blo se n\u00e1m tak\u00e9 m\u016f\u017ee odvd\u011b\u010dit<strong> kvalitn\u011bj\u0161\u00edm ment\u00e1ln\u00edm zdrav\u00edm <\/strong>a <strong>ni\u017e\u0161\u00edm rizikem psychick\u00fdch probl\u00e9m\u016f,<\/strong> jako je nap\u0159\u00edklad <strong>deprese <\/strong>nebo <strong>\u00fazkost.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[23]<\/span><\/li>\n\n\n\n<li><strong>V\u00fdkonn\u011bj\u0161\u00ed kognitivn\u00ed schopnosti<\/strong>, jako je pam\u011b\u0165, u\u010den\u00ed se nov\u00fdm v\u011bcem \u010di schopnost koncentrace, jsou dal\u0161\u00edm p\u0159\u00ednosem. <span class=\"tadv-color\" style=\"color: #ff6600;\">[23]<\/span><\/li>\n\n\n\n<li>Zdrav\u00fd star\u0161\u00ed \u010dlov\u011bk je <strong>v\u00fdkonn\u011bj\u0161\u00ed <\/strong>a m\u00e1 celkov\u011b <strong>lep\u0161\u00ed kvalitu \u017eivota. <\/strong>Jednodu\u0161e \u0159e\u010deno, m\u00edsto aby musel chodit od doktora k doktorovi nebo byl nucen z\u016fst\u00e1vat doma kv\u016fli zdravotn\u00edm probl\u00e9m\u016fm, m\u016f\u017ee p\u0159i d\u016fchodu pracovat, tr\u00e1vit \u010das <strong>kon\u00ed\u010dky <\/strong>nebo <strong>si <\/strong>u\u017e\u00edvat <strong>vnou\u010data.<\/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.cz\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-1124x749.jpg\" alt=\"Benefity healthy-aging a anti-aging p\u0159\u00edstup\u016f\" class=\"wp-image-431820\" style=\"width:843px;height:562px\" title=\"Benefity healthy-aging a anti-aging p\u0159\u00edstup\u016f\" 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_jak_si_udrzet_zdravi_a_mladi_co_nejdele\"><\/span>Tipy, jak si udr\u017eet zdrav\u00ed a ml\u00e1d\u00ed co nejd\u00e9le<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_Dostatecne_a_kvalitne_spete\"><\/span>1. Dostate\u010dn\u011b a kvalitn\u011b sp\u011bte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nek je jeden z nejd\u016fle\u017eit\u011bj\u0161\u00edch pil\u00ed\u0159\u016f dobr\u00e9ho zdrav\u00ed, a to jak <strong>fyzick\u00e9ho<\/strong>, tak <strong>psychick\u00e9ho. <\/strong>Ur\u010dit\u011b pro v\u00e1s nebude novinka, \u017ee chronick\u00fd nedostatek sp\u00e1nku m\u016f\u017ee <strong>podporovat vznik r\u016fzn\u00fdch zdravotn\u00edch probl\u00e9m\u016f, <\/strong>i v mlad\u00e9m v\u011bku. Zvy\u0161uje nap\u0159\u00edklad riziko <strong>kardiovaskul\u00e1rn\u00edch probl\u00e9m\u016f, <\/strong><strong>cukrovky&nbsp;2. typu <\/strong>nebo <strong>poruch imunity<\/strong><strong>. <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Sp\u00e1nkov\u00fd deficit<\/a> je dokonce spojen s <strong>vy\u0161\u0161\u00ed \u00famrtnost\u00ed. <\/strong>Sp\u00e1nek toti\u017e funguje jako takov\u00fd \u017eivotabudi\u010d, b\u011bhem kter\u00e9ho se na\u0161e t\u011blo <strong>obnovuje <\/strong>a doslova <strong>nab\u00edr\u00e1 s\u00edlu do \u017eivota.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\">Jak sp\u00e1nek podporuje zdrav\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sp\u00e1nek je d\u016fle\u017eit\u00fd nejen pro spr\u00e1vnou funkci <strong>imunitn\u00edho <\/strong>\u010di <strong>kardiovaskul\u00e1rn\u00edho syst\u00e9mu, <\/strong>ale tak\u00e9<strong> celkov\u00e9ho fyzick\u00e9ho zdrav\u00ed. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[3,4]<\/span><\/li>\n\n\n\n<li>Kvalitn\u00ed sp\u00e1nek pot\u0159ebujeme pro udr\u017een\u00ed<strong> dobr\u00fdch kognitivn\u00edch schopnost\u00ed.<\/strong> Pom\u00e1h\u00e1 toti\u017e zlep\u0161ovat a udr\u017eovat <strong>pam\u011b\u0165, soust\u0159ed\u011bnost <\/strong>\u010di <strong>schopnost u\u010dit se<\/strong> nov\u00fdm v\u011bcem. <span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/span><\/li>\n\n\n\n<li>Optim\u00e1ln\u00ed d\u00e9lka sp\u00e1nku m\u016f\u017ee tak\u00e9 fungovat jako obrana p\u0159ed <strong>psychick\u00fdmi probl\u00e9my, <\/strong>jako je<strong> deprese, \u00fazkosti<\/strong> a dal\u0161\u00ed.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [28]<\/span><\/li>\n\n\n\n<li>Pom\u00e1h\u00e1 tak\u00e9 s lep\u0161\u00ed <strong>hydratac\u00ed k\u016f\u017ee<\/strong>. Ur\u010dit\u011b m\u00e1te i vy odpozorov\u00e1no, \u017ee va\u0161e poko\u017eka vypad\u00e1 zkr\u00e1tka sv\u011b\u017eeji a zdrav\u011bji pot\u00e9, co se dosyta vysp\u00edte.<\/li>\n\n\n\n<li>Sp\u00e1nek tak\u00e9 pom\u00e1h\u00e1 s <strong>udr\u017een\u00edm zdrav\u00e9 t\u011blesn\u00e9 hmotnosti. <\/strong>Mimo jin\u00e9 toti\u017e ovliv\u0148uje optim\u00e1ln\u00ed tvorbu <strong>hormon\u016f hladu a sytosti, <\/strong>kter\u00e9 ovliv\u0148uj\u00ed apetit. Kdy\u017e jsme dob\u0159e vyspal\u00ed, je pro n\u00e1s jednodu\u0161\u0161\u00ed udr\u017eet si <strong>p\u0159im\u011b\u0159en\u00fd energetick\u00fd p\u0159\u00edjem. <\/strong>Jeliko\u017e obezita je sama o sob\u011b velk\u00fdm rizikem pro celkov\u00e9 zdrav\u00ed, je d\u016fle\u017eit\u00e9 udr\u017eovat si zdravou t\u011blesnou hmotnost i ve star\u0161\u00edm v\u011bku. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/li>\n\n\n\n<li>B\u011bhem sp\u00e1nku na\u0161e t\u011blo <strong>regeneruje <\/strong>a my to nejen c\u00edt\u00edme, ale je to na n\u00e1s tak\u00e9 vid\u011bt. Opravn\u00e9 procesy toti\u017e prob\u00edhaj\u00ed nejen ve svalech \u010di mozku, ale tak\u00e9 v <strong>poko\u017ece. <\/strong>Kdy\u017e se v\u0161ak po\u0159\u00e1dn\u011b nevysp\u00edme, ned\u00e1v\u00e1me j\u00ed k tomu prostor, a tak se vzbud\u00edme s <strong>otekl\u00fdma o\u010dima, tmav\u00fdmi kruhy pod o\u010dima <\/strong>a <strong>poko\u017ekou v barv\u011b om\u00edtky<\/strong>. Stoj\u00ed za to si ov\u0161em p\u0159ipomenout, \u017ee poko\u017eka si ne\u0161etrn\u00e9 zach\u00e1zen\u00ed pravd\u011bpodobn\u011b zapamatuje, co\u017e se m\u016f\u017ee projevit jej\u00edm p\u0159ed\u010dasn\u00fdm st\u00e1rnut\u00edm. <span class=\"tadv-color\" style=\"color: #ff6600;\">[33]&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-1124x749.jpg\" alt=\"Benefity sp\u00e1nku na zdrav\u00ed a mlad\u00fd vzhled\" class=\"wp-image-431895\" style=\"width:843px;height:562px\" title=\"Benefity sp\u00e1nku na zdrav\u00ed a mlad\u00fd vzhled\" 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\">Jak dlouho bychom m\u011bli sp\u00e1t?<\/h3>\n\n\n\n<p>Ka\u017ed\u00e9mu vyhovuje m\u00edrn\u011b odli\u0161n\u00e1 doba sp\u00e1nku, ale podle v\u00fdzkum\u016f pot\u0159ebuje v\u011bt\u0161ina <strong>zdrav\u00fdch dosp\u011bl\u00fdch <\/strong>lid\u00ed <strong>7 &#8211; 9 hodin <\/strong>sp\u00e1nku denn\u011b. <strong>Star\u0161\u00edm osob\u00e1m nad 64 let <\/strong>se doporu\u010duje sp\u00e1t <strong>7 &#8211; 8 hodin denn\u011b. <\/strong>To se shoduje i s obecn\u00fdmi doporu\u010den\u00edmi N\u00e1rodn\u00ed sp\u00e1nkov\u00e9 nadace (<em>National Sleep Foundation<\/em>). <span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u016fle\u017eit\u00e9 je v\u0161ak nejen mno\u017estv\u00ed naspan\u00fdch hodin, ale tak\u00e9 <strong>kvalita sp\u00e1nku. <\/strong>Sp\u00e1nek by m\u011bl b\u00fdt ide\u00e1ln\u011b nep\u0159eru\u0161ovan\u00fd a m\u011bla by ho doprov\u00e1zet zdrav\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sp\u00e1nkov\u00e1 hygiena<\/a>, abychom z n\u011bj z\u00edskali v\u0161echny jeho benefity. Vyspat se dor\u016f\u017eova v\u00e1m mohou pomoci nap\u0159\u00edklad i dopl\u0148ky v\u00fd\u017eivy <a href=\"https:\/\/gymbeam.cz\/pro-lepsi-spanek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pro lep\u0161\u00ed sp\u00e1nek<\/a>, jako funk\u010dn\u00ed komplex <a href=\"https:\/\/gymbeam.cz\/sleep-relax-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sleep &amp; Relax<\/a>. <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>V\u00edce o benefitech sp\u00e1nku v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak zlep\u0161it sp\u00e1nek a jak ovliv\u0148uje zdrav\u00ed a r\u016fst svalov\u00e9 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_se_kontrolovat_stres\"><\/span>2. Nau\u010dte se kontrolovat stres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dlouhodob\u00fd stres je p\u0159edzv\u011bst\u00ed zdravotn\u00edch probl\u00e9m\u016f. Souvis\u00ed nejen s hor\u0161\u00edm <strong>du\u0161evn\u00edm zdrav\u00edm, <\/strong>ale tak\u00e9 t\u00edm <strong>fyzick\u00fdm <\/strong>a je pova\u017eov\u00e1n za <strong>rizikov\u00fd faktor mnoha zdravotn\u00edch probl\u00e9m\u016f. <\/strong>Jedn\u00e1 se nap\u0159\u00edklad o kardiovaskul\u00e1rn\u00ed, autoimunitn\u00ed \u010di t\u0159eba neurodegenerativn\u00ed onemocn\u011bn\u00ed. Ta jsou obecn\u011b typick\u00e1 v\u00fdskytem ve star\u0161\u00edm v\u011bku a chronick\u00fd stres m\u016f\u017ee jejich vznik je\u0161t\u011b podpo\u0159it a urychlit. Naopak sn\u00ed\u017een\u00ed p\u016fsoben\u00ed stresu m\u016f\u017ee m\u00edt pro na\u0161e t\u011blo nespo\u010det pozitivn\u00edch \u00fa\u010dink\u016f. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\">Jak sni\u017eov\u00e1n\u00ed stresu pom\u00e1h\u00e1 zdrav\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zmen\u0161uje riziko chronick\u00fdch onemocn\u011bn\u00ed,<\/strong> jako jsou probl\u00e9my se srdcem, imunitn\u00ed onemocn\u011bn\u00ed \u010di metabolick\u00e9 probl\u00e9my jako nap\u0159\u00edklad diabetes 2. typu.<\/li>\n\n\n\n<li>Techniky, kter\u00e9 pom\u00e1haj\u00ed kontrolovat stres, jsou z\u0159ejm\u011b velmi dobr\u00fdm pomocn\u00edkem p\u0159i p\u00e9\u010di o <strong>psychick\u00e9 zdrav\u00ed<\/strong>. Studie toti\u017e ukazuj\u00ed, \u017ee jsou spojeny s ni\u017e\u0161\u00edm v\u00fdskytem <strong>demence<\/strong> a <strong>deprese<\/strong> ve star\u0161\u00edm v\u011bku. <span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/li>\n\n\n\n<li>Kontrola stresu jde z\u00e1rove\u0148 ruku v ruce s<strong> kvalitn\u00edmi sp\u00e1nkov\u00fdmi n\u00e1vyky.<\/strong> Kdy\u017e nejsme ve stresu, sp\u00e1nek je p\u0159irozen\u011b lep\u0161\u00ed, co\u017e samo o sob\u011b p\u0159isp\u00edv\u00e1 dobr\u00e9mu zdrav\u00ed.<\/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\">Jak kontrolovat stres?<\/h3>\n\n\n\n<p>V pr\u016fb\u011bhu \u017eivota se setk\u00e1v\u00e1me s nespo\u010detn\u00fdm mno\u017estv\u00edm stresov\u00fdch situac\u00ed a je pom\u011brn\u011b jednoduch\u00e9 b\u00fdt pod neust\u00e1l\u00fdm tlakem. Vzniku t\u011bchto podm\u00ednek n\u011bkdy nezabr\u00e1n\u00edme, ale je d\u016fle\u017eit\u00e9 nau\u010dit se <strong>kontrolovat, jak n\u00e1s ovliv\u0148uj\u00ed.<\/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 m\u011bl ide\u00e1ln\u011b naj\u00edt aktivitu, kter\u00e1 ho dok\u00e1\u017ee <strong>uvolnit <\/strong>a dop\u0159eje mu chvilku <strong>oddechu a odreagov\u00e1n\u00ed <\/strong>od stresu ka\u017edodenn\u00edho \u017eivota. Pro n\u011bkoho to m\u016f\u017ee b\u00fdt <strong>sport, <\/strong>pro jin\u00e9ho naopak relax p\u0159i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">meditaci<\/a>. Pom\u00e1haj\u00ed tak\u00e9 <strong>spole\u010dn\u00e9 aktivity s bl\u00edzk\u00fdmi lidmi, hudba <\/strong>\u010di jak\u00e1koliv um\u011bleck\u00e1 \u010dinnost. V prvn\u00ed \u0159ad\u011b by ale ur\u010dit\u011b m\u011blo j\u00edt o \u010dinnosti, kter\u00e9 n\u00e1m d\u011blaj\u00ed radost, a c\u00edt\u00edme se p\u0159i nich dob\u0159e. S bojem proti stresu mohou pomoci i vhodn\u00e9 dopl\u0148ky v\u00fd\u017eivy, jako je nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ashwagandha<\/a>. Pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/adaptogeny-prirodni-latky-ktere-pomahaji-zvladat-stres\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Adaptogeny: P\u0159\u00edrodn\u00ed l\u00e1tky, kter\u00e9 pom\u00e1haj\u00ed zvl\u00e1dat stres.<\/strong><\/a><strong>&nbsp;&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\u00edce o zp\u016fsobech, kter\u00e9 v\u00e1m pomohou se sn\u00ed\u017een\u00edm stresu, se do\u010dtete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/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.cz\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-1124x749.jpg\" alt=\"Pr\u00e1ce se stresem a jej\u00ed benefity\" class=\"wp-image-431760\" style=\"width:843px;height:562px\" title=\"Pr\u00e1ce se stresem a jej\u00ed 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_Reknete_STOP_cigaretam\"><\/span>3. \u0158ekn\u011bte STOP cigaret\u00e1m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Snad neexistuje \u010dinnost, kter\u00e1 by byla zn\u00e1m\u011bj\u0161\u00ed pro sv\u00e9 negativn\u00ed \u00fa\u010dinky ne\u017e kou\u0159en\u00ed. Jednodu\u0161e v\u0161ichni v\u00edme, \u017ee <strong>cigaretami si ni\u010d\u00edme zdrav\u00ed. <\/strong>Z jedn\u00e9 meta-anal\u00fdzy dokonce vyplynulo, \u017ee lid\u00e9, kte\u0159\u00ed nikdy nekou\u0159ili, maj\u00ed a\u017e <strong>dvojn\u00e1sobnou \u0161anci st\u00e1rnut\u00ed v dobr\u00e9m zdravotn\u00edm stavu <\/strong>v porovn\u00e1n\u00ed s aktivn\u00edmi ku\u0159\u00e1ky. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Jak \u0161kod\u00ed cigarety zdrav\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kou\u0159en\u00ed m\u00e1 na sv\u011bdom\u00ed v\u011bt\u0161\u00ed riziko vzniku <strong>n\u00e1dorov\u00fdch onemocn\u011bn\u00ed.<\/strong> Nap\u0159\u00edklad a\u017e <strong>80 % p\u0159\u00edpad\u016f rakoviny plic<\/strong> je zp\u016fsobeno kou\u0159en\u00edm. Zvy\u0161uje tak\u00e9 riziko rakoviny dutiny \u00fastn\u00ed, j\u00edcnu, hrtanu, jater, \u017ealudku a dal\u0161\u00edch org\u00e1n\u016f. <span class=\"tadv-color\" style=\"color: #ff6600;\">[46]<\/span><\/li>\n\n\n\n<li>Ku\u0159\u00e1ci maj\u00ed vy\u0161\u0161\u00ed riziko <strong>respira\u010dn\u00edch probl\u00e9m\u016f. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[46]<\/span><\/li>\n\n\n\n<li>Tak\u00e9 <strong>infarkt, mozkov\u00e1 mrtvice<\/strong> a dal\u0161\u00ed<strong> kardiovaskul\u00e1rn\u00ed probl\u00e9my<\/strong> jsou u ku\u0159\u00e1k\u016f \u010dast\u011bj\u0161\u00ed. <span style=\"color: #ff6600;\">[9,46]<\/span><\/li>\n\n\n\n<li><strong>Demence<\/strong> m\u016f\u017ee b\u00fdt tak\u00e9 p\u0159ekvapiv\u011b v\u011bt\u0161\u00edm stra\u0161\u00e1kem pr\u00e1v\u011b pro ku\u0159\u00e1ky. Kou\u0159en\u00ed toti\u017e podle v\u00fdzkumu zvy\u0161uje jej\u00ed riziko a\u017e o <strong>34 % na ka\u017ed\u00fdch 20 cigaret denn\u011b. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/li>\n\n\n\n<li>S cigaretami se poj\u00ed i nep\u0159\u00edjemnosti, jako je <strong>zbarven\u00ed zub\u016f<\/strong> \u010di celkov\u011b vy\u0161\u0161\u00ed riziko<strong> probl\u00e9m\u016f se zuby a d\u00e1sn\u011bmi. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[46]<\/span><\/li>\n\n\n\n<li>Kou\u0159en\u00ed se v\u00fdrazn\u011b projevuje tak\u00e9 na <strong>k\u016f\u017ei<\/strong> a m\u016f\u017ee m\u00edt na sv\u011bdom\u00ed jej\u00ed <strong>p\u0159ed\u010dasn\u00e9 st\u00e1rnut\u00ed. Vr\u00e1sky,<\/strong> na pohled <strong>dehydratovan\u00e1<\/strong> a <strong>k\u0159ehk\u00e1 poko\u017eka,<\/strong> jsou toti\u017e b\u011b\u017en\u00fdm p\u0159\u00edznakem dlouhodob\u00e9ho kou\u0159en\u00ed. <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>Ve vyjmenov\u00e1v\u00e1n\u00ed zdravotn\u00edch probl\u00e9m\u016f souvisej\u00edc\u00edch s cigaretami by se dalo pokra\u010dovat donekone\u010dna. Je tedy pravd\u011bpodobn\u011b z\u0159ejm\u00e9, \u017ee pokud si chce n\u011bkdo zachovat dlouhodob\u011b dobr\u00e9 zdrav\u00ed a mladistv\u00fd vzhled, vyh\u00fdb\u00e1n\u00ed se kou\u0159en\u00ed by m\u011blo b\u00fdt samoz\u0159ejmost\u00ed. Ne v\u017edy je to v\u0161ak jednoduch\u00e9, a proto je ur\u010dit\u011b dobrou zpr\u00e1vou, \u017ee existuj\u00ed pracovi\u0161t\u011b, kter\u00e1 s t\u00edm dok\u00e1\u017eou pomoci.<\/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_Hybejte_se_a_budte_fyzicky_aktivni\"><\/span>4. H\u00fdbejte se a bu\u010fte fyzicky aktivn\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159esto\u017ee v\u0161ichni v\u00edme, nebo alespo\u0148 tu\u0161\u00edme, \u017ee pohyb je pro n\u00e1s nesm\u00edrn\u011b d\u016fle\u017eit\u00fd, mnoz\u00ed z n\u00e1s se mu v\u011bnuj\u00ed <strong>\u017ealostn\u011b m\u00e1lo. <\/strong>P\u0159itom snad neexistuje oblast zdrav\u00ed, pro kterou by nebyla n\u011bjak\u00e1 forma pohybu prosp\u011b\u0161n\u00e1. \u00dadaje z roku 2019 \u0159\u00edkaj\u00ed, \u017ee v Evropsk\u00e9 unii se podle doporu\u010den\u00ed h\u00fdbalo pouze <strong>27 % lid\u00ed ve v\u011bku 18 &#8211; 24 let. <\/strong>Ve v\u011bku 25 &#8211; 35 let byl pod\u00edl lid\u00ed s dostate\u010dnou aktivitou je\u0161t\u011b men\u0161\u00ed, a to <strong>20 %. <\/strong>Zaj\u00edmav\u00e9 je, \u017ee mno\u017estv\u00ed pohybu <strong>kles\u00e1 s p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem <\/strong>a ze star\u0161\u00ed populace ve v\u011bku <strong>nad 65 let <\/strong>dosahovalo doporu\u010den\u00e9ho mno\u017estv\u00ed fyzick\u00e9 aktivity pouze <strong>7,5 % lid\u00ed. <\/strong>Zn\u00ed to zcela znepokojiv\u011b, kdy\u017e vezmeme v \u00favahu, \u017ee podle <strong>WHO <\/strong>(Sv\u011btov\u00e9 zdravotnick\u00e9 organizace) maj\u00ed lid\u00e9 s nedostate\u010dnou m\u00edrou pohybu a\u017e o <strong>20 &#8211; 30 % vy\u0161\u0161\u00ed riziko \u00famrt\u00ed <\/strong>ne\u017e ti, kte\u0159\u00ed jsou aktivn\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\">Jak pohyb pom\u00e1h\u00e1 zdrav\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sni\u017euje riziko velk\u00e9ho mno\u017estv\u00ed <strong>chronick\u00fdch onemocn\u011bn\u00ed. <\/strong>Do tohoto seznamu spadaj\u00ed nap\u0159\u00edklad <strong>kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed, cukrovka 2. typu, obezita <\/strong>\u010di <strong>n\u011bkter\u00e9 n\u00e1dory. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[52]<\/span><\/li>\n\n\n\n<li>Pohyb tak\u00e9 zlep\u0161uje funkci <strong>imunitn\u00edho syst\u00e9mu.<\/strong>&nbsp;Podporuje tak odolnost organismu v\u016f\u010di n\u00e1kaz\u00e1m \u010di z\u00e1n\u011btliv\u00fdm onemocn\u011bn\u00edm, kter\u00e1 mohou ve star\u0161\u00edm v\u011bku nabrat komplikovan\u011bj\u0161\u00ed sp\u00e1d. <span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/li>\n\n\n\n<li>M\u00e1 vliv na celkov\u00e9 <strong>zlep\u0161en\u00ed stavu kardiovaskul\u00e1rn\u00edho syst\u00e9mu.<\/strong> Pod\u00edl\u00ed se na sni\u017eov\u00e1n\u00ed <strong>krevn\u00edho tlaku,<\/strong> \u00faprav\u011b <strong>hladiny krevn\u00edch lipid\u016f<\/strong> \u010di <strong>zlep\u0161en\u00ed cirkulace krve.<\/strong><\/li>\n\n\n\n<li><strong>Srdce<\/strong> je nav\u00edc d\u00edky pohybu obecn\u011b<strong> v\u00fdkonn\u011bj\u0161\u00ed.<\/strong><\/li>\n\n\n\n<li><strong>Pohyb<\/strong> podporuje n\u00e1r\u016fst s\u00edly a <strong>udr\u017eov\u00e1n\u00ed,<\/strong> pop\u0159\u00edpad\u011b <strong>nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty.<\/strong> To je ve star\u0161\u00edm v\u011bku nesm\u00edrn\u011b d\u016fle\u017eit\u00e9, jeliko\u017e svalov\u00e1 hmota v\u011bkem <strong>p\u0159irozen\u011b ub\u00fdv\u00e1.<\/strong><\/li>\n\n\n\n<li><strong>Udr\u017een\u00ed s\u00edly a hybnosti,<\/strong> kter\u00e9 jsou ob\u011b ovliv\u0148ov\u00e1ny pohybem, jsou velmi d\u016fle\u017eit\u00e9 pro zachov\u00e1n\u00ed <strong>samostatnosti<\/strong> ve star\u0161\u00edm v\u011bku. <span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/li>\n\n\n\n<li>Udr\u017een\u00ed <strong>kognitivn\u00edch schopnost\u00ed<\/strong> pat\u0159\u00ed tak\u00e9 mezi benefity pohybov\u00e9 aktivity. M\u00e1 pravd\u011bpodobn\u011b vliv na pam\u011b\u0165, schopnost pl\u00e1nov\u00e1n\u00ed \u010di \u0159e\u0161en\u00ed probl\u00e9m\u016f.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [21]<\/span><\/li>\n\n\n\n<li>Fyzick\u00e1 aktivita tak\u00e9 pom\u00e1h\u00e1 udr\u017eet <strong>ment\u00e1ln\u00ed zdrav\u00ed<\/strong> a sni\u017eovat nap\u0159\u00edklad riziko <strong>deprese.<\/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 ovliv\u0148uje i to, jak <strong>vypad\u00e1me. <\/strong>V\u0161imli jste si, \u017ee lid\u00e9 v pokro\u010dilej\u0161\u00edm v\u011bku, kte\u0159\u00ed pravideln\u011b sportuj\u00ed, vypadaj\u00ed <strong>mlad\u0161\u00ed? <\/strong>Pohyb n\u00e1m pom\u00e1h\u00e1 zachovat <strong>zdravou t\u011blesnou hmotnost <\/strong>a <strong>pos\u00edlit svalstvo, <\/strong>d\u00edky \u010demu\u017e vypad\u00e1me vit\u00e1ln\u011bji a zdrav\u011bji. Aktivn\u00ed tr\u00e1ven\u00ed \u010dasu se tak\u00e9 m\u016f\u017ee projevit na <strong>poko\u017ece. <\/strong>Ta si toti\u017e d\u00edky pravideln\u00e9mu cvi\u010den\u00ed dok\u00e1\u017ee zachovat <strong>v\u00edce vlhkosti, <\/strong>a tak m\u00e1 <strong>m\u00e9n\u011b vr\u00e1sek, <\/strong>je <strong>pru\u017en\u011bj\u0161\u00ed <\/strong>a vypad\u00e1 <strong>mlad\u0161\u00ed.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[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.cz\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-1124x750.jpg\" alt=\"Benefity pohybu na zdrav\u00ed a mlad\u00fd vzhled\" class=\"wp-image-431715\" style=\"width:843px;height:563px\" title=\"Benefity pohybu na zdrav\u00ed a mlad\u00fd vzhled\" 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\">Kolik pohybu pot\u0159ebujeme pro podporu zdrav\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>WHO doporu\u010duje <\/strong>zdrav\u00e9mu dosp\u011bl\u00e9mu \u010dlov\u011bku alespo\u0148 <strong>150 &#8211; 300 minut m\u00edrn\u00e9 intenzivn\u00ed aerobn\u00ed aktivity <\/strong>nebo alespo\u0148 <strong>75 &#8211; 150 minut vysoce intenzivn\u00ed aerobn\u00ed aktivity za t\u00fdden. <\/strong>Ide\u00e1ln\u00ed je kombinovat to nav\u00edc se <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">silov\u00fdm tr\u00e9ninkem<\/a>, a to alespo\u0148 <strong>dvakr\u00e1t t\u00fddn\u011b.<\/strong><\/li>\n\n\n\n<li>Lidem <strong>star\u0161\u00edm 65 let <\/strong>se doporu\u010duje prov\u00e1d\u011bt<strong> variabiln\u00ed formy pohybu, <\/strong>kter\u00e9 podpo\u0159\u00ed<strong> rovnov\u00e1hu <\/strong>a<strong> s\u00edlu, <\/strong>a to <strong>t\u0159i a v\u00edcekr\u00e1t t\u00fddn\u011b.<\/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>Kdybyste si cht\u011bli p\u0159e\u010d\u00edst v\u00edce o benefitech pohybu, p\u0159ejd\u011bte na n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zmeni-telo-i-mysl-kdyz-clovek-zacne-cvicit-a-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak se zm\u011bn\u00ed t\u011blo a mysl, kdy\u017e \u010dlov\u011bk za\u010dne cvi\u010dit a j\u00edst zdrav\u011b?<\/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_Dbejte_na_kvalitni_vyzivu\"><\/span>5. Dbejte na kvalitn\u00ed v\u00fd\u017eivu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fd\u017eiva ovliv\u0148uje mnoh\u00e9 procesy v organismu a st\u00e1rnut\u00ed nen\u00ed v\u00fdjimka. J\u00eddlo, kter\u00fdm si dennodenn\u011b pln\u00edme sv\u00e9 \u017ealudky, m\u00e1 jednodu\u0161e vliv na to, v jak\u00e9m stavu bude za p\u00e1r let na\u0161e t\u011blo.<\/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\">Jak\u00fd vliv m\u00e1 slo\u017een\u00ed j\u00eddeln\u00ed\u010dku na zdrav\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S dobr\u00fdmi stravovac\u00edmi n\u00e1vyky se poj\u00ed<strong> ni\u017e\u0161\u00ed v\u00fdskyt chronick\u00fdch onemocn\u011bn\u00ed<\/strong> (cukrovka 2. typu, n\u00e1dorov\u00e1 onemocn\u011bn\u00ed, srde\u010dn\u011b-c\u00e9vn\u00ed onemocn\u011bn\u00ed, apod.) \u010di <strong>vy\u0161\u0161\u00ed v\u011bk do\u017eit\u00ed.<\/strong><\/li>\n\n\n\n<li>V\u00fd\u017eivou m\u016f\u017ee b\u00fdt v\u00fdrazn\u011b ovlivn\u011bno i riziko <strong>sarkopenie, <\/strong>kter\u00e1 je typick\u00e1 pro lidi ve vy\u0161\u0161\u00edm v\u011bku. Jedn\u00e1 se o stav, p\u0159i kter\u00e9m postupn\u011b <strong>ub\u00fdv\u00e1 svalov\u00e1 hmota <\/strong>a <strong>zhor\u0161uje se funkce sval\u016f. <\/strong>Spolu s t\u00edm se <strong>sni\u017euje kvalita \u017eivota, <\/strong>zvy\u0161uje se <strong>riziko \u00faraz\u016f <\/strong>a dokonce i <strong>\u00famrt\u00ed<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[37]<\/span><\/li>\n\n\n\n<li>V\u00fd\u017eiva souvis\u00ed tak\u00e9 s \u00farovn\u00ed<strong> kognitivn\u00edch schopnost\u00ed<\/strong> \u010di v\u00fdskytem <strong>Alzheimerovy choroby a jin\u00fdch neurodegenerativn\u00edch onemocn\u011bn\u00ed.<\/strong> Kvalitn\u00ed strava m\u016f\u017ee pravd\u011bpodobn\u011b pomoci s prevenc\u00ed t\u011bchto onemocn\u011bn\u00ed a p\u0159isp\u011bt k udr\u017een\u00ed v\u00fdkonn\u00e9ho a zdrav\u00e9ho mozku. <span class=\"tadv-color\" style=\"color: #ff6600;\">[37]<\/span><\/li>\n\n\n\n<li>Dobr\u00fd nutri\u010dn\u00ed stav tak\u00e9 ovliv\u0148uje funkci<strong> imunitn\u00edho syst\u00e9mu<\/strong>. St\u00e1\u0159\u00ed je toti\u017e spojeno s vy\u0161\u0161\u00ed <strong>n\u00e1chylnost\u00ed k infek\u010dn\u00edm \u010di z\u00e1n\u011btliv\u00fdm onemocn\u011bn\u00edm,<\/strong> ale kvalitn\u00ed strava m\u016f\u017ee pomoci jejich riziko sn\u00ed\u017eit. <span class=\"tadv-color\" style=\"color: #ff6600;\">[37]<\/span><\/li>\n\n\n\n<li>V\u00fd\u017eiva se v neposledn\u00ed \u0159ad\u011b pom\u00e1h\u00e1 starat o <strong>zdrav\u00e9 kosti.<\/strong> P\u0159i p\u0159\u00edprav\u011b na st\u00e1\u0159\u00ed je ur\u010dit\u011b vhodn\u00e9 m\u00edt to na pam\u011bti, proto\u017ee <strong>osteopor\u00f3za<\/strong> a <strong>zlomeniny<\/strong> jsou probl\u00e9my, kter\u00e9 dok\u00e1\u017eou v\u00fdrazn\u011b zkomplikovat \u017eivot star\u0161\u00edch lid\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.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-749x1124.jpg\" alt=\"Zdrav\u00fd j\u00eddeln\u00ed\u010dek a jeho vliv na zdrav\u00ed\" 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>P\u0159esto\u017ee m\u00e1 v\u00fd\u017eiva zna\u010dn\u00e9 benefity na zdrav\u00ed, ur\u010dit\u011b to neznamen\u00e1, \u017ee mus\u00edme cel\u00fd \u017eivot dr\u017eet dietu. Nejzdrav\u011bj\u0161\u00ed j\u00eddeln\u00ed\u010dek je ten, kter\u00fd poskytuje t\u011blu <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dostate\u010dn\u00e9 mno\u017estv\u00ed v\u0161ech \u017eivin<\/a>, kter\u00e9 aktu\u00e1ln\u011b pot\u0159ebuje. Takov\u00fd j\u00eddeln\u00ed\u010dek je <strong>pestr\u00fd, kvalitn\u00ed a vyv\u00e1\u017een\u00fd <\/strong>a obsahuje <strong>v\u0161echny d\u016fle\u017eit\u00e9 makro\u017eiviny <\/strong>(b\u00edlkoviny, tuky, sacharidy) a <strong>mikro\u017eiviny <\/strong>(miner\u00e1ln\u00ed l\u00e1tky, vitam\u00edny, jin\u00e9 bioaktivn\u00ed l\u00e1tky). <span class=\"tadv-color\" style=\"color: #ff6600;\">[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 pohledu zdrav\u00e9ho st\u00e1rnut\u00ed <strong>vynik\u00e1 n\u011bkolik \u017eivin a potravin,<\/strong> kter\u00e9 v\u011bdci spojuj\u00ed s v\u00fdrazn\u00fdm negativn\u00edm nebo pozitivn\u00edm vlivem na st\u00e1rnut\u00ed. Dnes si tedy \u0159ekneme, kter\u00e9 \u017eiviny a potraviny v j\u00eddeln\u00ed\u010dku jsou d\u016fle\u017eit\u00e9 a \u010demu se naopak rad\u011bji vyhnout.<\/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\">Co by se m\u011blo v j\u00eddeln\u00ed\u010dku objevovat \u010dast\u011bji?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"bielkoviny\">1. B\u00edlkoviny<\/h4>\n\n\n\n<p>B\u00edlkoviny hraj\u00ed <strong>nezastupitelnou roli p\u0159i zdrav\u00e9m st\u00e1rnut\u00ed. <\/strong>Nejen mno\u017estv\u00ed <strong>svalov\u00e9 hmoty, <\/strong>ale tak\u00e9 nespo\u010detn\u00e9 mno\u017estv\u00ed <strong>fyziologick\u00fdch proces\u016f <\/strong>v organismu je toti\u017e postaveno na b\u00edlkovin\u00e1ch. \u0158e\u010d je nap\u0159\u00edklad o funkci <strong>imunitn\u00edho syst\u00e9mu, <\/strong>funkci <strong>enzym\u016f <\/strong>\u010di <strong>hormon\u016f <\/strong>nebo <strong>transportu kysl\u00edku<\/strong>. Jejich mno\u017estv\u00ed ve strav\u011b tak do zna\u010dn\u00e9 m\u00edry ur\u010duje, jak funk\u010dn\u00ed je na\u0161e t\u011blo. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve srovn\u00e1n\u00ed s mlad\u0161\u00ed populac\u00ed nab\u00edr\u00e1 mno\u017estv\u00ed b\u00edlkovin<strong> v j\u00eddeln\u00ed\u010dku b\u011bhem st\u00e1rnut\u00ed je\u0161t\u011b v\u00edce na d\u016fle\u017eitosti.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Se st\u00e1rnut\u00edm se toti\u017e poj\u00ed <strong>p\u0159irozen\u00fd \u00fabytek svalstva <\/strong>a <strong>ni\u017e\u0161\u00ed tvorba protein\u016f <\/strong>v organismu (proteosynt\u00e9za). To m\u016f\u017ee n\u00e1sledn\u011b podporovat vznik ji\u017e zmi\u0148ovan\u00e9 <strong>sarkopenie, <\/strong>p\u0159i kter\u00e9 postupn\u011b <strong>ub\u00fdv\u00e1 svalov\u00e1 hmota <\/strong>a <strong>zhor\u0161uje se funkce sval\u016f. <\/strong>Ruku v ruce s t\u00edm jde <strong>zhor\u0161en\u00fd celkov\u00fd zdravotn\u00ed stav, <\/strong>a t\u00edm p\u00e1dem <strong>n\u00e1chylnost <\/strong>k r\u016fzn\u00fdm onemocn\u011bn\u00edm, i probl\u00e9m se o sebe ve star\u0161\u00edm v\u011bku postarat.<\/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\">Jak by m\u011bl vypadat spr\u00e1vn\u00fd p\u0159\u00edjem b\u00edlkovin?<\/h5>\n\n\n\n<p><strong>Zdrav\u00fd dosp\u011bl\u00fd \u010dlov\u011bk, <\/strong>kter\u00fd ne\u017eije aktivn\u011b, by m\u011bl p\u0159ijmout alespo\u0148 <strong>0,8 &#8211; 1 g b\u00edlkovin \/ kg hmotnosti. Sportovci <\/strong>pot\u0159ebuj\u00ed <strong>1,4 &#8211; 2 g \/ kg, <\/strong>konkr\u00e9tn\u00ed mno\u017estv\u00ed v\u0161ak z\u00e1le\u017e\u00ed na mnoha faktorech, v\u010detn\u011b typu a objemu sportovn\u00ed aktivity. <strong>Star\u0161\u00edm osob\u00e1m <\/strong>se doporu\u010duje p\u0159\u00edjem zhruba <strong>1 &#8211; 1,2 g \/ kg, <\/strong>p\u0159\u00edpadn\u011b je\u0161t\u011b vy\u0161\u0161\u00ed, pokud ji\u017e maj\u00ed zhor\u0161en\u00e9 zdrav\u00ed \u010di onemocn\u011bn\u00ed n\u00e1ro\u010dn\u00e1 na p\u0159\u00edjem b\u00edlkovin. <span class=\"tadv-color\" style=\"color: #ff6600;\">[51]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejlep\u0161\u00edmi zdroji b\u00edlkovin jsou \u017eivo\u010di\u0161n\u00e9 potraviny jako <strong>maso, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ryby<\/strong><\/a><strong>, vejce <\/strong>a <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky. <\/strong>Z\u00edsk\u00e1me je v\u0161ak tak\u00e9 z <strong>lu\u0161t\u011bnin, obilnin&nbsp;<\/strong>\u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o\u0159ech\u016f a semen<\/strong><\/a><strong>. <\/strong>Skv\u011bl\u00fdm zdrojem b\u00edlkovin je i <strong>proteinov\u00fd pr\u00e1\u0161ek, <\/strong>a\u0165 u\u017e ve form\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00e9ho proteinu<\/a> nebo n\u011bkter\u00e9ho z <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fdch protein\u016f.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce podrobnost\u00ed o funkc\u00edch b\u00edlkovin, jejich zdroj\u00edch \u010di rozd\u00edlech mezi t\u011bmi rostlinn\u00fdmi a \u017eivo\u010di\u0161n\u00fdmi, se do\u010dtete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>B\u00edlkoviny: Funkce v t\u011ble, optim\u00e1ln\u00ed p\u0159\u00edjem, zdroje v potravin\u00e1ch a co hroz\u00ed p\u0159i jejich nedostatku.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-1124x749.jpg\" alt=\"Vliv b\u00edlkovin na zdrav\u00ed\" class=\"wp-image-432212\" style=\"width:843px;height:562px\" title=\"Vliv b\u00edlkovin na zdrav\u00ed\" 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.cz\/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) jsou d\u016fle\u017eitou sou\u010d\u00e1st\u00ed zdrav\u00fdch tuk\u016f a maj\u00ed mnoho <strong>benefit\u016f pro zdrav\u00ed organismu. <\/strong>Jsou nap\u0159\u00edklad d\u016fle\u017eit\u00e9 pro <strong>mozek, nervov\u00fd syst\u00e9m a <\/strong>v\u00fdkonn\u00e9 <strong>kognitivn\u00ed funkce. <\/strong>Tak\u00e9 se pod\u00edlej\u00ed na udr\u017een\u00ed <strong>zdrav\u00e9 hladiny cholesterolu <\/strong>\u010di <strong>krevn\u00edho tlaku. Kyselin\u011b alfa-linolenov\u00e9, <\/strong>kter\u00e1 je pro n\u00e1s <strong>esenci\u00e1ln\u00ed <\/strong>(t\u011blo si ji neum\u00ed vyrobit a pot\u0159ebuje ji p\u0159ijmout v potrav\u011b), je p\u0159ipisov\u00e1n pozitivn\u00ed \u00fa\u010dinek na <strong>cholesterol. DHA a EPA, <\/strong>kter\u00e9 se tvo\u0159\u00ed <strong>z ALA, <\/strong>jsou zn\u00e1m\u00e9 pro sv\u016fj efekt na <strong>mozek 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 pravd\u011bpodobn\u011b p\u0159isp\u00edvaj\u00ed k celkov\u00e9mu<strong> lep\u0161\u00edmu kognitivn\u00edmu stavu <\/strong>a <strong>zpomalen\u00ed \u00fabytku kognitivn\u00edch funkc\u00ed.<\/strong> Star\u0161\u00edm lidem, zd\u00e1 se, mohou pomoci nap\u0159. s pam\u011bt\u00ed, zpracov\u00e1n\u00edm informac\u00ed \u010di pl\u00e1nov\u00e1n\u00edm. <span class=\"tadv-color\" style=\"color: #ff6600;\">[15,39]<\/span><\/li>\n\n\n\n<li>Tyto mastn\u00e9 kyseliny z\u00e1rove\u0148 z\u0159ejm\u011b zlep\u0161uj\u00ed funkci <strong>imunitn\u00edho syst\u00e9mu.<\/strong> Mohou tak pom\u00e1hat s<strong> udr\u017eov\u00e1n\u00edm odolnosti star\u0161\u00edho organismu,<\/strong> kter\u00fd b\u00fdv\u00e1 n\u00e1chyln\u011bj\u0161\u00ed na r\u016fzn\u00e1 onemocn\u011bn\u00ed.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [39]<\/span><\/li>\n\n\n\n<li>Jejich pozitivn\u00ed \u00fa\u010dinek se pravd\u011bpodobn\u011b nevyh\u00fdb\u00e1 ani <strong>sval\u016fm<\/strong> a <strong>kostem.<\/strong> Zd\u00e1 se, \u017ee mohou podporovat odolnost<strong> kostn\u00ed hmoty<\/strong> a m\u00edru <strong>proteosynt\u00e9zy.<\/strong> To je \u00fa\u010dinek, kter\u00fd m\u016f\u017ee b\u00fdt ve star\u0161\u00edm v\u011bku v\u00fdhodn\u00fd v prevenci ji\u017e zmi\u0148ovan\u00e9 sarkopenie. <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\">Jak by m\u011bl vypadat optim\u00e1ln\u00ed p\u0159\u00edjem omega-3 MK?<\/h5>\n\n\n\n<p>Z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu by m\u011bly omega &#8211; 3 mastn\u00e9 kyseliny p\u0159edstavovat cca <strong>0,5 &#8211; 2 %, <\/strong>co\u017e p\u0159i referen\u010dn\u00edm p\u0159\u00edjmu 2000 kcal znamen\u00e1 <strong>1 &#8211; 4 g. <\/strong>Z toho by cca <strong>250 mg <\/strong>m\u011bly tvo\u0159it <strong>EPA a DHA. <\/strong>Svou hladinu omega-3 MK v organismu v\u00e1m m\u016f\u017ee pomoci odhalit i dom\u00e1c\u00ed <a href=\"https:\/\/gymbeam.cz\/test-omega-3-cerascreen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">diagnostick\u00fd test<\/a>. <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>V\u00edce o omega-3 MK se do\u010dtete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/omega-3-mastne-kyseliny-konzumujete-jich-dostatek-a-ve-spravnem-pomeru-k-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega &#8211; 3 mastn\u00e9 kyseliny: Konzumujete jich dostatek a ve spr\u00e1vn\u00e9m pom\u011bru k omega &#8211; 6?<\/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.cz\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-1124x749.jpg\" alt=\"Vliv omega-3 mastn\u00fdch kyselin na zdrav\u00ed\" class=\"wp-image-431745\" style=\"width:843px;height:562px\" title=\"Vliv omega-3 mastn\u00fdch kyselin na zdrav\u00ed\" 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\u00ed bojovat s <strong>voln\u00fdmi radik\u00e1ly, <\/strong>kter\u00e9 vznikaj\u00ed p\u016fsoben\u00edm <strong>oxida\u010dn\u00edho stresu. <\/strong>Jeliko\u017e voln\u00e9 radik\u00e1ly po\u0161kozuj\u00ed bu\u0148ky, mohou tak p\u0159isp\u00edvat ke <strong>st\u00e1rnut\u00ed organismu, <\/strong>a to v\u010detn\u011b <strong>k\u016f\u017ee, <\/strong>kter\u00e1 je nejv\u011bt\u0161\u00edm org\u00e1nem na\u0161eho t\u011bla. Zvy\u0161uje se tak\u00e9 riziko vzniku r\u016fzn\u00fdch <strong>onemocn\u011bn\u00ed <\/strong>(n\u00e1dorov\u00e1 onemocn\u011bn\u00ed, kardiovaskul\u00e1rn\u00ed probl\u00e9my apod.). Star\u0161\u00ed organismus je na p\u016fsoben\u00ed voln\u00fdch radik\u00e1l\u016f <strong>n\u00e1chyln\u011bj\u0161\u00ed, <\/strong>proto pro n\u011bj mohou b\u00fdt l\u00e1tky s antioxida\u010dn\u00ed aktivitou n\u00e1pomocn\u00e9 jak p\u0159i prevenci zdravotn\u00edch probl\u00e9m\u016f, tak pro udr\u017een\u00ed mlad\u0161\u00edho vzhledu.<\/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\">Kter\u00e9 \u017eiviny pat\u0159\u00ed mezi antioxidanty?<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn C:<\/strong><\/a> Vitam\u00edn rozpustn\u00fd ve vod\u011b, kter\u00fd nejen\u017ee p\u016fsob\u00ed antioxida\u010dn\u011b, ale je tak\u00e9 sou\u010d\u00e1st\u00ed tvorby <a href=\"https:\/\/gymbeam.cz\/kolagen-typ-ii-kloubni-komplex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolagenu<\/a>. Ocen\u00ed ho tak ka\u017ed\u00e1 poko\u017eka, kter\u00e1 se postupn\u011b opot\u0159ebov\u00e1v\u00e1 a pot\u0159ebuje \u017eiviny k tomu, aby si udr\u017eela vitalitu. <span style=\"color: #ff6600;\" class=\"tadv-color\">[16]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/vitamin-e-60-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn E:<\/strong><\/a> Jedn\u00e1 se o vitam\u00edn rozpustn\u00fd v tuku, kter\u00fd krom\u011b p\u016fsoben\u00ed jako antioxidant pom\u00e1h\u00e1 udr\u017eet zdrav\u00e9 srdce \u010di pam\u011b\u0165 a dal\u0161\u00ed kognitivn\u00ed funkce. <span style=\"color: #ff6600;\" class=\"tadv-color\">[45]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Selen:<\/strong><\/a> Miner\u00e1ln\u00ed l\u00e1tka, kter\u00e1 podporuje zdrav\u00ed vlas\u016f, k\u016f\u017ee, neht\u016f, imunitn\u00edho \u010di kardiovaskul\u00e1rn\u00edho syst\u00e9mu. <span style=\"color: #ff6600;\" class=\"tadv-color\">[5,45]<\/span><\/li>\n\n\n\n<li>Tak\u00e9 l\u00e1tky jako <strong>katechiny, flavonoidy, polyfenoly<\/strong> a dal\u0161\u00ed, kter\u00e9 jsou bohat\u011b obsa\u017eeny v ovoci, zelenin\u011b a dal\u0161\u00edch rostlinn\u00fdch potravin\u00e1ch, maj\u00ed antioxida\u010dn\u00ed \u00fa\u010dinky. <span style=\"color: #ff6600;\" class=\"tadv-color\">[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 jak\u00fdch potravin\u00e1ch najdeme antioxidanty?<\/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>selen*<\/th><\/tr><\/thead><tbody><tr><td>paprika<\/td><td>o\u0159echy a semena<\/td><td><strong>maso<\/strong><\/td><\/tr><tr><td>ko\u0161\u0165\u00e1lov\u00e1 zelenina (brokolice, kv\u011bt\u00e1k, kedluben apod.)<\/td><td>olej z p\u0161eni\u010dn\u00fdch kl\u00ed\u010dk\u016f<\/td><td><a href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a> a mo\u0159sk\u00e9 plody<\/td><\/tr><tr><td>brambory<\/td><td>slune\u010dnicov\u00e1 semena<\/td><td>vejce<\/td><\/tr><tr><td>bobulovit\u00e9 ovoce<\/td><td><a href=\"https:\/\/gymbeam.cz\/mandle-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a><\/td><td>ml\u00e9\u010dn\u00e9 produkty<\/td><\/tr><tr><td>kiwi<\/td><td>slune\u010dnicov\u00fd olej<\/td><td><a href=\"https:\/\/gymbeam.cz\/para-orechy.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">para o\u0159echy<\/a><\/td><\/tr><tr><td>citrusov\u00e9 plody<\/td><td><a href=\"https:\/\/gymbeam.cz\/liskove-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l\u00edskov\u00e9 o\u0159echy<\/a>, <a href=\"https:\/\/gymbeam.cz\/arasidy-neprazene.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddy<\/a><\/td><td>brokolice<\/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 selenu v potravin\u00e1ch v\u0161ak z\u00e1vis\u00ed na jeho obsahu v p\u016fd\u011b, na kter\u00e9 byla rostlina p\u011bstov\u00e1na a na jeho obsahu v krmivech zv\u00ed\u0159at.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V prvn\u00ed \u0159ad\u011b bychom se m\u011bli zam\u011b\u0159it na p\u0159\u00edjem antioxidant\u016f <strong>z kvalitn\u00ed stravy. <\/strong>Pom\u016f\u017ee n\u00e1m v tom <strong>pestr\u00fd <\/strong>a <strong>barevn\u00fd j\u00eddeln\u00ed\u010dek <\/strong>&#8211; \u010d\u00edm <strong>rozmanit\u011bj\u0161\u00ed <\/strong>bude v\u00e1\u0161 v\u00fdb\u011br zeleniny, ovoce a dal\u0161\u00edch potravin, t\u00edm v\u00edce antioxidant\u016f bude obsahovat. N\u00e1sledn\u011b m\u016f\u017eeme s\u00e1hnout i po dopl\u0148ku v\u00fd\u017eivy, kter\u00fd p\u0159\u00edjem antioxidant\u016f je\u0161t\u011b zv\u00fd\u0161\u00ed. Podle toho, co pr\u00e1v\u011b pot\u0159ebujeme doplnit, si m\u016f\u017eeme zvolit produkty s <a href=\"https:\/\/gymbeam.cz\/antioxidant-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00edm slo\u017een\u00edm<\/a> l\u00e1tek s antioxida\u010dn\u00edm \u00fa\u010dinkem nebo samostatn\u00e9 \u017eiviny, jako je <a href=\"https:\/\/gymbeam.cz\/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.cz\/kvercetin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvercetin<\/a> \u010di nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lutein<\/a>.<\/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. Probiotika<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/probiotika\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Probiotika<\/a>&nbsp;jsou <strong>prosp\u011b\u0161n\u00e9 bakterie, <\/strong>kter\u00e9 \u017eij\u00ed p\u0159irozen\u011b v na\u0161em t\u011ble a nejv\u00edce se jich nach\u00e1z\u00ed v <strong>tr\u00e1vic\u00edm traktu. <\/strong>Jsou sou\u010d\u00e1st\u00ed <strong>st\u0159evn\u00ed mikrobioty, <\/strong>kterou krom\u011b bakteri\u00ed tvo\u0159\u00ed i jin\u00e9 mikroorganismy, nap\u0159\u00edklad kvasinky. Spolu s prosp\u011b\u0161n\u00fdmi mikroorganismy se tam v\u0161ak nach\u00e1zej\u00ed i ty ne\u017e\u00e1douc\u00ed, kter\u00e9 mohou podporovat vznik r\u016fzn\u00fdch zdravotn\u00edch probl\u00e9m\u016f. Aby se tedy p\u0159ede\u0161lo nadvl\u00e1d\u011b \u0161kodliv\u00fdch bakteri\u00ed a dal\u0161\u00edch mikroorganism\u016f, je vhodn\u00e9 zam\u011b\u0159it se na dostatek <strong>probiotick\u00fdch potravin <\/strong>v j\u00eddeln\u00ed\u010dku a podporovat tak spr\u00e1vn\u00e9 slo\u017een\u00ed st\u0159evn\u00ed mikrobioty.<\/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 zdrav\u00e9 st\u0159evn\u00ed mikrobioty<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V prvn\u00ed \u0159ad\u011b podporuje <strong>vyprazd\u0148ov\u00e1n\u00ed<\/strong> a <strong>zdrav\u00ed tr\u00e1vic\u00edho traktu.<\/strong> To je v pr\u016fb\u011bhu st\u00e1rnut\u00ed obzvl\u00e1\u0161\u0165 d\u016fle\u017eit\u00e9, proto\u017ee tr\u00e1ven\u00ed se s p\u0159ib\u00fdvaj\u00edc\u00edmi roky velmi \u010dasto zhor\u0161uje.<\/li>\n\n\n\n<li>Slo\u017een\u00ed st\u0159evn\u00ed mikrobioty ovliv\u0148uje tak\u00e9 funkci<strong> imunitn\u00edho syst\u00e9mu.<\/strong><\/li>\n\n\n\n<li>Dokonce se ukazuje, \u017ee tito obyvatel\u00e9 na\u0161ich st\u0159ev mohou ovliv\u0148ovat i na\u0161e<strong> psychick\u00e9 zdrav\u00ed.<\/strong> Pravd\u011bpodobn\u011b mohou p\u0159isp\u00edvat k lep\u0161\u00ed <strong>n\u00e1lad\u011b<\/strong> a v\u00fdkonn\u011bj\u0161\u00edm <strong>kognitivn\u00edm schopnostem.<\/strong><\/li>\n\n\n\n<li>Probiotika z\u0159ejm\u011b pom\u00e1haj\u00ed zvy\u0161ovat <strong>vst\u0159eb\u00e1v\u00e1n\u00ed n\u011bkter\u00fdch \u017eivin. <\/strong>Nap\u0159\u00edklad vy\u0161\u0161\u00ed vst\u0159eb\u00e1v\u00e1n\u00ed <strong>v\u00e1pn\u00edku<\/strong> tak m\u016f\u017ee p\u0159isp\u00edvat k lep\u0161\u00edmu<strong> zdrav\u00ed kost\u00ed. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[26]<\/span><\/li>\n\n\n\n<li>Vliv st\u0159evn\u00ed mikrobioty se pravd\u011bpodobn\u011b odr\u00e1\u017e\u00ed i na na\u0161\u00ed <strong>poko\u017ece. <\/strong>Studie nazna\u010duj\u00ed, \u017ee jej\u00ed optim\u00e1ln\u00ed slo\u017een\u00ed by mohlo podporovat <strong>zdrav\u00ed a vitalitu poko\u017eky. <\/strong>Samotn\u00e1 k\u016f\u017ee m\u00e1 nav\u00edc vlastn\u00ed osazenstvo mikroorganism\u016f, tzn. <strong>ko\u017en\u00ed mikrobiotu. <\/strong>Zd\u00e1 se, \u017ee tyto dva sv\u011bty spolu \u00fazce spolupracuj\u00ed a spr\u00e1vn\u00e1 p\u00e9\u010de o oboj\u00ed m\u016f\u017ee m\u00edt vliv na zdrav\u00ed a st\u00e1rnut\u00ed k\u016f\u017ee. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11,22]&nbsp;<\/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\">Kter\u00e9 potraviny obsahuj\u00ed probiotika?<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na probiotika jsou bohat\u00e9 <strong>zakysan\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky <\/strong>jako <strong>jogurty, kef\u00edrov\u00e9 ml\u00e9ko <\/strong>\u010di <strong>acidofiln\u00ed ml\u00e9ko.<\/strong> V\u00fdborn\u00fdm zdrojem je i <strong>brynza.<\/strong><\/li>\n\n\n\n<li>Najdeme je tak\u00e9 v <strong>kva\u0161en\u00e9 zelenin\u011b,<\/strong> nap\u0159\u00edklad <strong>zel\u00ed<\/strong> nebo <strong>kva\u0161en\u00fdch okurk\u00e1ch.<\/strong><\/li>\n\n\n\n<li>Jejich zdrojem je tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tempeh<\/strong><\/a>, <strong>kimchi <\/strong>\u010di <strong>kombucha.<\/strong><\/li>\n\n\n\n<li>Kdy\u017e n\u00e1m potravinov\u00e9 zdroje nesta\u010d\u00ed, m\u016f\u017eeme je tak\u00e9 z\u00edskat z <a href=\"https:\/\/gymbeam.cz\/probioten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148k\u016f 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.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-1124x749.jpg\" alt=\"Probiotika a zdrav\u00e1 st\u0159evn\u00ed mikrobiota\" class=\"wp-image-431910\" style=\"width:843px;height:562px\" title=\"Probiotika a zdrav\u00e1 st\u0159evn\u00ed 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\u00e1pn\u00edk<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/vapnik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">V\u00e1pn\u00edk<\/a> je&nbsp;miner\u00e1ln\u00ed l\u00e1tka s \u0159adou d\u016fle\u017eit\u00fdch funkc\u00ed v organismu. Snad v\u0161ichni ho zn\u00e1me v souvislosti se <strong>zdrav\u00fdmi kostmi a zuby, <\/strong>ale v\u00e1pn\u00edk se krom\u011b toho \u00fa\u010dastn\u00ed i mnoha dal\u0161\u00edch proces\u016f v lidsk\u00e9m t\u011ble, jako je nap\u0159\u00edklad <strong>p\u0159enos nervov\u00fdch impulz\u016f.<\/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\">Funkce v\u00e1pn\u00edku v organismu:<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00e1pn\u00edk je z\u00e1kladn\u00edm stavebn\u00edm kamenem <strong>kost\u00ed. <\/strong>Je proto pot\u0159ebn\u00fd pro udr\u017een\u00ed jejich <strong>pevnosti. <\/strong>Kdy\u017e je v\u0161ak mno\u017estv\u00ed v\u00e1pn\u00edku v organismu nedostate\u010dn\u00e9, hroz\u00ed vznik <strong>osteopor\u00f3zy <\/strong>a \u010dlov\u011bk m\u00e1 <strong>vy\u0161\u0161\u00ed riziko zlomenin. <\/strong>Osteopor\u00f3za se pak spojuje s bolestmi kloub\u016f a <strong>ni\u017e\u0161\u00ed pohyblivost\u00ed. <\/strong>Zlomeniny se nav\u00edc u star\u0161\u00edho \u010dlov\u011bka \u010dasto <strong>hoj\u00ed pomaleji, <\/strong>co\u017e tak\u00e9 sni\u017euje jeho pohyblivost.<\/li>\n\n\n\n<li>D\u016fle\u017eit\u00fd je tak\u00e9 pro <strong>udr\u017een\u00ed funkce sval\u016f.<\/strong> Nedostatek v\u00e1pn\u00edku m\u016f\u017ee v\u00e9st ke<strong> svalov\u00e9 slabosti,<\/strong> co\u017e zvy\u0161uje riziko <strong>p\u00e1d\u016f<\/strong> u star\u0161\u00edch osob.<\/li>\n\n\n\n<li><strong>Tak\u00e9 nervov\u00fd syst\u00e9m<\/strong> je z\u00e1visl\u00fd na mno\u017estv\u00ed v\u00e1pn\u00edku v t\u011ble. Tato miner\u00e1ln\u00ed l\u00e1tka je toti\u017e sou\u010d\u00e1st\u00ed p\u0159enosu <strong>nervov\u00fdch impulz\u016f.<\/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\">Kter\u00e9 potraviny obsahuj\u00ed v\u00e1pn\u00edk a kolik bychom ho m\u011bli denn\u011b p\u0159ijmout?<\/h5>\n\n\n\n<p>Pr\u016fm\u011brn\u00fd zdrav\u00fd dosp\u011bl\u00fd \u010dlov\u011bk ve v\u011bku 19 &#8211; 50 let pot\u0159ebuje<strong> denn\u011b 1000 mg v\u00e1pn\u00edku. <\/strong>Pot\u0159eba pro dosp\u011bl\u00e9 <strong>nad 50 let <\/strong>se zvy\u0161uje na<strong> 1200 mg.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejlep\u0161\u00edm zdrojem v\u00e1pn\u00edku jsou <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky. <\/strong>Nap\u0159\u00edklad <strong>100 g Eidamu <\/strong>obsahuje cca <strong>730 mg v\u00e1pn\u00edku, <\/strong>co\u017e je 73 % denn\u00edho doporu\u010den\u00e9ho p\u0159\u00edjmu pro dosp\u011bl\u00e9ho \u010dlov\u011bka ve v\u011bku 19 &#8211; 50 let a 61 % doporu\u010den\u00e9ho p\u0159\u00edjmu pro \u010dlov\u011bka nad 50 let. <span class=\"tadv-color\" style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejlep\u0161\u00edm zdrojem v\u00e1pn\u00edku jsou <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky. <\/strong>Nap\u0159\u00edklad <strong>100 g Eidamu <\/strong>obsahuje cca <strong>730 mg v\u00e1pn\u00edku, <\/strong>co\u017e je 73 % denn\u00edho doporu\u010den\u00e9ho p\u0159\u00edjmu pro dosp\u011bl\u00e9ho \u010dlov\u011bka ve v\u011bku 19 &#8211; 50 let a 61 % doporu\u010den\u00e9ho p\u0159\u00edjmu pro \u010dlov\u011bka nad 50 let<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>H\u00e1\u010dek je v\u0161ak v tom, \u017ee v\u00e1pn\u00edk <strong>z rostlinn\u00fdch zdroj\u016f je mnohem m\u00e9n\u011b vst\u0159ebateln\u00fd ne\u017e z t\u011bch \u017eivo\u010di\u0161n\u00fdch. <\/strong>Pouze p\u0159ibli\u017en\u011b <strong>5 % <\/strong>obsahu v\u00e1pn\u00edku se vst\u0159eb\u00e1 <strong>z rostlinn\u00fdch potravin, <\/strong>zat\u00edmco z <strong>\u017eivo\u010di\u0161n\u00fdch z\u00edsk\u00e1me a\u017e cca 30 % jeho obsahu. <\/strong>Je tak zkr\u00e1tka jednodu\u0161\u0161\u00ed splnit doporu\u010denou d\u00e1vku v\u00e1pn\u00edku skrze ml\u00e9\u010dn\u00e9 v\u00fdrobky. S dostate\u010dn\u00fdm p\u0159\u00edjmem m\u016f\u017ee z\u00e1rove\u0148 pomoci i v\u00e1pn\u00edk ve form\u011b <a href=\"https:\/\/gymbeam.cz\/vapnik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148ku v\u00fd\u017eivy.<\/a> <span style=\"color: #ff6600;\" class=\"tadv-color\">[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.cz\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu D<\/a> sly\u0161\u00edme v posledn\u00ed dob\u011b st\u00e1le \u010dast\u011bji. V\u011bdci toti\u017e postupn\u011b zji\u0161\u0165uj\u00ed, \u017ee zasahuje do velk\u00e9ho mno\u017estv\u00ed fyziologick\u00fdch proces\u016f a jeho nedostatek se m\u016f\u017ee projevit pestrou \u0161k\u00e1lou zdravotn\u00edch pot\u00ed\u017e\u00ed. Mohou to b\u00fdt pot\u00ed\u017ee s funkc\u00ed imunity, pokles kognitivn\u00edch schopnost\u00ed \u010di nap\u0159\u00edklad osteopor\u00f3za.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle zji\u0161t\u011bn\u00ed v\u011bdc\u016f m\u00e1 a\u017e kolem <strong>40 % Evropan\u016f nedostate\u010dn\u00e9 z\u00e1soby <\/strong>vitam\u00ednu D. Jeho hlavn\u00edm zdrojem je toti\u017e <strong>slune\u010dn\u00ed z\u00e1\u0159en\u00ed, <\/strong>kter\u00e9ho se n\u00e1m v na\u0161ich zem\u011bpisn\u00fdch \u0161\u00ed\u0159k\u00e1ch nedost\u00e1v\u00e1 v pr\u016fb\u011bhu roku dostatek. Potravinov\u00fdch zdroj\u016f z\u00e1rove\u0148 nen\u00ed tolik, aby dok\u00e1zaly pokr\u00fdt pot\u0159ebu vitam\u00ednu D. Je tak pom\u011brn\u011b obt\u00ed\u017en\u00e9 z\u00edskat dostatek tohoto vitam\u00ednu ze stravy. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ib\u00fdvaj\u00edc\u00edmi l\u00e9ty je to v\u0161ak je\u0161t\u011b n\u00e1ro\u010dn\u011bj\u0161\u00ed, a to z n\u011bkolika d\u016fvod\u016f. Tr\u00e1vic\u00ed trakt je ve st\u00e1\u0159\u00ed ji\u017e m\u00e9n\u011b v\u00fdkonn\u00fd, a tak m\u016f\u017ee doch\u00e1zet k <strong>ni\u017e\u0161\u00ed vst\u0159ebatelnosti <\/strong>vitam\u00edn\u016f ze stravy. Z\u00e1rove\u0148 schopnost organismu vytv\u00e1\u0159et si vitam\u00edn D je <strong>p\u0159irozen\u011b ni\u017e\u0161\u00ed. <\/strong>Pro star\u0161\u00ed lidi je tak prakticky nemo\u017en\u00e9 z\u00edskat dostatek t\u00e9to \u017eiviny z p\u0159irozen\u00fdch zdroj\u016f. Je tak vhodn\u00e9 ho suplementovat, aby bylo mo\u017en\u00e9 vyu\u017e\u00edt jeho pozitivn\u00ed \u00fa\u010dinky. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\">Jak\u00e9 benefity m\u00e1 vitam\u00edn D?<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitam\u00edn D p\u0159isp\u00edv\u00e1 ke zdrav\u00ed <strong>kost\u00ed.<\/strong> Pom\u00e1h\u00e1 toti\u017e v procesu <strong>vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku<\/strong> a hraje tak roli v prevenci osteopor\u00f3zy a zlomenin.<\/li>\n\n\n\n<li>Je d\u016fle\u017eit\u00fd tak\u00e9 pro spr\u00e1vnou funkci <strong>sval\u016f. <\/strong>Pravd\u011bpodobn\u011b pom\u00e1h\u00e1 podporovat <strong>svalovou s\u00edlu <\/strong>i<strong> r\u016fst svalov\u00e9 hmoty.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/li>\n\n\n\n<li>Tento vitam\u00edn se \u00fa\u010dastn\u00ed tak\u00e9<strong> imunitn\u00edch proces\u016f. <\/strong>M\u016f\u017ee tak p\u0159isp\u011bt k<strong> obranyschopnosti organismu. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[50]<\/span><\/li>\n\n\n\n<li>Zdrav\u00e9 hladiny vitam\u00ednu D jsou ve v\u00fdzkumech dokonce spojov\u00e1ny s ni\u017e\u0161\u00edm rizikem<strong> n\u011bkter\u00fdch druh\u016f rakoviny <\/strong>\u010di <strong>onemocn\u011bn\u00ed srdce. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[55]<\/span><\/li>\n\n\n\n<li>Nejen star\u0161\u00ed populace m\u016f\u017ee ocenit tento nutrient kv\u016fli jeho mo\u017en\u00e9mu vlivu na <strong>udr\u017een\u00ed kognitivn\u00edch 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\">Kter\u00e9 potraviny obsahuj\u00ed vitam\u00edn D a kolik bychom ho m\u011bli denn\u011b p\u0159ijmout?<\/h5>\n\n\n\n<p>Jak jsme ji\u017e zm\u00ednili, hlavn\u00edm zdrojem vitam\u00ednu D je slune\u010dn\u00ed z\u00e1\u0159en\u00ed. Z potravinov\u00fdch zdroj\u016f vynikaj\u00ed <strong>tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby, vaje\u010dn\u00fd \u017eloutek <\/strong>a <strong>vnit\u0159nosti. <\/strong>Krom\u011b toho se m\u016f\u017ee nach\u00e1zet v <strong>houb\u00e1ch, <\/strong>ve kter\u00fdch vznik\u00e1 p\u016fsoben\u00edm slune\u010dn\u00edho z\u00e1\u0159en\u00ed. Jeliko\u017e je v\u0161ak tak n\u00e1ro\u010dn\u00e9 z\u00edskat dostate\u010dn\u00e9 mno\u017estv\u00ed tohoto vitam\u00ednu z potravy, m\u016f\u017ee b\u00fdt v\u00fdhodn\u00e9 p\u0159ij\u00edmat ho i ve form\u011b <a href=\"https:\/\/gymbeam.cz\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148ku 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>V\u00edce o \u00fa\u010dinc\u00edch, zdroj\u00edch \u010di projevech nedostatku tohoto vitam\u00ednu se dozv\u00edte v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitam\u00edn D: Pro\u010d je tak d\u016fle\u017eit\u00fd, co zp\u016fsobuje nedostatek a jak ho doplnit?<\/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\">Co by se m\u011blo v j\u00eddeln\u00ed\u010dku objevovat omezen\u011b?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">1. Vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny<\/h4>\n\n\n\n<p>Mezi vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny pat\u0159\u00ed obecn\u011b v\u0161echny ty, kter\u00e9 jsou bohat\u00e9 na <strong>p\u0159\u00eddatn\u00e9 l\u00e1tky <\/strong>jako <strong>konzervanty, barviva <\/strong>a dal\u0161\u00ed aditiva. Z\u00e1rove\u0148 obsahuj\u00ed \u0159adu <strong>rafinovan\u00fdch sacharid\u016f <\/strong>a <strong>jednoduch\u00e9ho cukru <\/strong>\u010di <strong>nezdrav\u00fdch tuk\u016f. <\/strong>Jsou to r\u016fzn\u00e9 <strong>sladkosti <\/strong>(\u010dokol\u00e1da, z\u00e1kusky, atd.), <strong>slan\u00e9 pochutiny, jemn\u00e9 pe\u010divo <\/strong>(croissanty, koblihy, atd.), <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>slazen\u00e9 n\u00e1poje<\/strong><\/a><strong>, <em>fast food <\/em><\/strong>a dal\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumace nadm\u011brn\u00e9ho mno\u017estv\u00ed t\u011bchto potravin je obecn\u011b spojena s <strong>vy\u0161\u0161\u00edm rizikem zdravotn\u00edch probl\u00e9m\u016f. <\/strong>Jedn\u00e1 se o kombinaci vlivu nadm\u011brn\u00e9ho mno\u017estv\u00ed kalori\u00ed, nezdrav\u00fdch tuk\u016f, nadm\u011brn\u00e9ho p\u0159\u00edjmu cukru a soli a dal\u0161\u00edch l\u00e1tek, kter\u00e9 mohou z dlouhodob\u00e9ho hlediska v\u00e9st k <strong>hor\u0161\u00edmu zdravotn\u00edmu stavu. <\/strong>Podle jedn\u00e9 studie byla konzumace vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin spojena a\u017e s <strong>50% zv\u00fd\u0161en\u00edm rizika <\/strong>tzn. <strong>k\u0159ehkosti <\/strong>u star\u0161\u00edch lid\u00ed (<em>frailty<\/em>). Jedn\u00e1 se o stav, kdy je \u010dlov\u011bk celkov\u011b <strong>slab\u00fd, m\u00e1lo pohybliv\u00fd a n\u00e1chyln\u00fd ke zdravotn\u00edm probl\u00e9m\u016fm. <\/strong>J\u00eddeln\u00ed\u010dek bohat\u00fd na tyto potraviny m\u016f\u017ee m\u00edt pravd\u011bpodobn\u011b vliv i na zdrav\u00ed k\u016f\u017ee. V\u011bdci nap\u0159\u00edklad spojuj\u00ed stravu bohatou na <strong>jednoduch\u00e9 cukry a rafinovan\u00e9 sacharidy <\/strong>s v\u00fdskytem <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-akne-pomoci-muze-snizeni-stresu-zdrava-hmotnost-i-spravna-hygiena\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">akn\u00e9.<\/a> <span class=\"tadv-color\" style=\"color: #ff6600;\">[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>P\u0159itom v\u0161ak mnoho lid\u00ed m\u00e1 (ve snaze u\u0161et\u0159it) mnohdy j\u00eddeln\u00ed\u010dek bohat\u00fd pr\u00e1v\u011b na tyto potraviny. Jsou toti\u017e <strong>levn\u011bj\u0161\u00ed <\/strong>a z\u00e1rove\u0148 <strong>chu\u0165ov\u011b v\u00fdrazn\u011bj\u0161\u00ed<\/strong>. Tyto potraviny v\u0161ak pravd\u011bpodobn\u011b <strong>podporuj\u00ed z\u00e1n\u011btliv\u00e9 procesy <\/strong>v organismu a z\u00e1rove\u0148 <strong>zab\u00edraj\u00ed m\u00edsto v j\u00eddeln\u00ed\u010dku v\u00fd\u017eivn\u011bj\u0161\u00edm potravin\u00e1m, <\/strong>kter\u00e9 by mohly t\u011blu prosp\u00edvat. Je proto optim\u00e1ln\u00ed co nejv\u00edce omezit tyto nutri\u010dn\u011b chud\u00e9 a energeticky bohat\u00e9 potraviny a zam\u011b\u0159it se na potraviny s vy\u0161\u0161\u00ed nutri\u010dn\u00ed hodnotou. <span class=\"tadv-color\" style=\"color: #ff6600;\">[37]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak se stravovat zdrav\u011b i p\u0159i ni\u017e\u0161\u00edm rozpo\u010dtu, to v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-budget-friendly-nakup-a-pripravu-jidel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 tip\u016f, jak u\u0161et\u0159it na j\u00eddle a j\u00edst levn\u011b a kvalitn\u011b.<\/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.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1-1124x703.jpg\" alt=\"Vliv vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin na zdrav\u00ed a vzhled potraviny\" class=\"wp-image-431850\" style=\"width:843px;height:527px\" title=\"Vliv vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin na zdrav\u00ed a vzhled 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. S\u016fl<\/h4>\n\n\n\n<p>Ur\u010dit\u011b pro v\u00e1s nen\u00ed novinkou, \u017ee <strong>nadm\u011brn\u00fd p\u0159\u00edjem <\/strong>soli \u0161kod\u00ed na\u0161emu zdrav\u00ed. Roli hlavn\u00edho \u0161k\u016fdce zde hraje <strong>sod\u00edk, <\/strong>kter\u00fd je jednou ze dvou miner\u00e1ln\u00edch l\u00e1tek tvo\u0159\u00edc\u00edch s\u016fl. Sod\u00edk je sice v ur\u010dit\u00e9m mno\u017estv\u00ed <strong>nezbytn\u00fd pro zdrav\u00ed, <\/strong>ale kdy\u017e dlouhodob\u011b p\u0159ekra\u010dujeme jeho doporu\u010den\u00e1 mno\u017estv\u00ed, m\u016f\u017ee v\u00e9st ke <strong>zv\u00fd\u0161en\u00ed krevn\u00edho tlaku. <\/strong>Tak\u00e9 n\u00e1s m\u016f\u017ee potr\u00e1pit nadm\u011brn\u00fdm zadr\u017eov\u00e1n\u00edm vody v t\u011ble. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\">Kter\u00e9 potraviny obsahuj\u00ed nejv\u00edce soli?<\/h5>\n\n\n\n<p>Nen\u00ed nic jednodu\u0161\u0161\u00edho ne\u017e p\u0159ekro\u010dit doporu\u010denou hranici p\u0159\u00edjmu soli. Najdeme ji toti\u017e <strong>v\u0161ude od pe\u010diva, uzenin, cukrovinek a\u017e po na\u0161i dom\u00e1c\u00ed solni\u010dku, <\/strong>kterou mnoz\u00ed pou\u017e\u00edv\u00e1me v\u00edce ne\u017e je zdrav\u00e9. Omezen\u00ed solen\u00ed p\u0159i va\u0159en\u00ed a dochucov\u00e1n\u00ed j\u00eddel je tak ur\u010dit\u011b d\u016fle\u017eit\u00fd krok p\u0159i sni\u017eov\u00e1n\u00ed mno\u017estv\u00ed soli v j\u00eddeln\u00ed\u010dku. Dejte si v\u0161ak pozor i na n\u011bkter\u00e9 zr\u00e1dn\u00e9 potraviny, kter\u00e9 skr\u00fdvaj\u00ed p\u0159ekvapiv\u011b velk\u00e9 mno\u017estv\u00ed soli. Kter\u00e9 to jsou?<\/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 dal\u0161\u00ed uzeniny<\/li>\n\n\n\n<li>pl\u00eds\u0148ov\u00e9 s\u00fdry, balk\u00e1n, korb\u00e1\u010diky apod.<\/li>\n\n\n\n<li>sn\u00edda\u0148ov\u00e9 cere\u00e1lie<\/li>\n\n\n\n<li>pe\u010divo, hlavn\u011b druhy dodate\u010dn\u011b posypan\u00e9 krystalkami 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>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 dal\u0161\u00ed potraviny mohou p\u0159ekvapit svou v\u00fd\u017eivovou hodnotou, otev\u0159ete si \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/7-zdravych-potravin-ktere-vam-ve-velkem-mnozstvi-skodi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 potravin, kter\u00e9 se jako zdrav\u00e9 pouze tv\u00e1\u0159\u00ed.<\/strong><\/a><\/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_Nezanedbavejte_pitny_rezim\"><\/span>6. Nezanedb\u00e1vejte pitn\u00fd re\u017eim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodr\u017eov\u00e1n\u00ed spr\u00e1vn\u00e9ho pitn\u00e9ho re\u017eimu je n\u011bco, co bychom nem\u011bli zanedb\u00e1vat, pokud si chceme udr\u017eet zdrav\u00ed. P\u0159itom se ale mnohdy jedn\u00e1 o tu slo\u017eku \u017eivotn\u00edho stylu, kter\u00e1 je b\u011b\u017en\u011b <strong>p\u0159ehl\u00ed\u017eena. <\/strong>U star\u0161\u00ed populace to plat\u00ed dokonce je\u0161t\u011b v\u00edce, proto\u017ee star\u0161\u00ed lid\u00e9 maj\u00ed p\u0159irozen\u011b <strong>ni\u017e\u0161\u00ed pocit \u017e\u00edzn\u011b. <\/strong>Tak\u00e9 nen\u00ed v\u00fdjimka, \u017ee u\u017e\u00edvaj\u00ed <strong>diuretika <\/strong>neboli l\u00e9ky zvy\u0161uj\u00edc\u00ed mo\u010den\u00ed. Nav\u00edc se hydratace t\u011bla postupem v\u011bku sni\u017euje. Zat\u00edmco t\u011blo zdrav\u00e9ho dosp\u011bl\u00e9ho \u010dlov\u011bka tvo\u0159\u00ed ze 70 % voda, u star\u0161\u00edch lid\u00ed je to pouze 50 %. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u00edzk\u00fd p\u0159\u00edjem tekutin v\u0161ak m\u016f\u017ee v\u00e9st k <strong>dehydrataci. <\/strong>Ta se poj\u00ed se symptomy jako <strong>\u00fanava, bolesti hlavy, z\u00e1cpa <\/strong>\u010di dokonce <strong>zmatenost <\/strong>a <strong>z\u00e1vrat\u011b. <\/strong>V\u00e1\u017en\u00e1 dehydratace m\u016f\u017ee v\u00e9st a\u017e k <strong>hospitalizaci. <\/strong>Naopak, kdy\u017e je tekutin dostatek, m\u00e1 to pro t\u011blo jen sam\u00e1 pozitiva.<\/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\">Jak\u00e9 benefity m\u00e1 dostate\u010dn\u00fd pitn\u00fd re\u017eim?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pitn\u00fd re\u017eim z\u0159ejm\u011b pom\u00e1h\u00e1 s<strong> v\u00fdkonnost\u00ed mozku,<\/strong> konkr\u00e9tn\u011b nap\u0159\u00edklad s kvalitou<strong> pam\u011bti <\/strong>\u010di <strong>koncentrac\u00ed.<\/strong><\/li>\n\n\n\n<li>Nen\u00ed \u017e\u00e1dn\u00e1 novinka, \u017ee p\u0159\u00edjem tekutin<strong> podporuje dobr\u00e9 tr\u00e1ven\u00ed.<\/strong> A to tak, \u017ee omezuje <strong>nad\u00fdm\u00e1n\u00ed, z\u00e1cpu<\/strong> \u010di nep\u0159\u00edjemn\u00fd<strong> gastrointestin\u00e1ln\u00ed reflux<\/strong> (zn\u00e1m\u00fd tak\u00e9 jako p\u00e1len\u00ed \u017e\u00e1hy).<\/li>\n\n\n\n<li>Pom\u00e1h\u00e1 tak\u00e9 sn\u00ed\u017eit riziko v\u00fdskytu <strong>ledvinov\u00fdch kamen\u016f <\/strong>\u010di <strong>infekc\u00ed mo\u010dov\u00e9ho traktu. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/li>\n\n\n\n<li>Dostate\u010dn\u00fd p\u0159\u00edjem tekutin jde ruku v ruce s kvalitn\u011b <strong>hydratovanou poko\u017ekou. <\/strong>Ta pak vypad\u00e1<strong> sv\u011b\u017eej\u0161\u00ed a zdrav\u011bj\u0161\u00ed.<\/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.cz\/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\">jak\u00fd je optim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem tekutin?<\/h3>\n\n\n\n<p>Podle <strong>WHO <\/strong>by m\u011bla dosp\u011bl\u00e1 \u017eena se sedav\u00fdm zp\u016fsobem \u017eivota p\u0159ijmout denn\u011b minim\u00e1ln\u011b <strong>2200 ml tekutin, <\/strong>zat\u00edmco mu\u017e <strong>2900 ml. <\/strong>Konkr\u00e9tn\u011bj\u0161\u00ed doporu\u010den\u00ed tvrd\u00ed, \u017ee bychom m\u011bli denn\u011b p\u0159ijmout <strong>30 &#8211; 45 ml tekutin \/ kg hmotnosti. <\/strong>Jedn\u00e1 se v\u0161ak o celkov\u00fd p\u0159\u00edjem tekutin a ten zahrnuje tak\u00e9 p\u0159\u00edjem z potravin a metabolickou vodu, kter\u00e1 se tvo\u0159\u00ed v t\u011ble. Kone\u010dn\u00e1 hodnota je tak zhruba o 20 % ni\u017e\u0161\u00ed. Pot\u0159eba tekutin z\u00e1vis\u00ed na pohybov\u00e9 aktivit\u011b, klimatick\u00fdch podm\u00ednk\u00e1ch \u010di v\u011bku. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co se t\u00fd\u010de lid\u00ed v pokro\u010dilej\u0161\u00edm v\u011bku, ESPEN (Evropsk\u00e1 spole\u010dnost pro parenter\u00e1ln\u00ed a enter\u00e1ln\u00ed v\u00fd\u017eivu) doporu\u010duje, aby \u017eeny nad 65 let pily alespo\u0148 1,6 l denn\u011b a mu\u017ei alespo\u0148 2 l denn\u011b. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u00edm zdrojem tekutin by m\u011bla b\u00fdt <strong>\u010dist\u00e1 voda, <\/strong>p\u0159\u00edpadn\u011b <strong>jemn\u011b perliv\u00e9 miner\u00e1ln\u00ed vody <\/strong>a <a href=\"https:\/\/gymbeam.cz\/caje\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\">\u010daje<\/a>. N\u00e1poje se daj\u00ed zp\u0159\u00edjemnit nap\u0159\u00edklad <strong>citr\u00f3nem <\/strong>\u010di p\u0159id\u00e1n\u00edm jin\u00e9ho <strong>ovoce <\/strong>nebo <strong>bylinek. <\/strong>T\u00edm se zlep\u0161\u00ed chu\u0165 a p\u0159ita\u017elivost n\u00e1poje, a tak m\u016f\u017ee b\u00fdt i pro \u010dlov\u011bka, kter\u00fd m\u00e1 ni\u017e\u0161\u00ed pocit \u017e\u00edzn\u011b, snaz\u0161\u00ed p\u0159ijmout dostatek tekutin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o pitn\u00e9m re\u017eimu se do\u010dtete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak ovliv\u0148uje nedostate\u010dn\u00fd pitn\u00fd re\u017eim zdrav\u00ed.<\/strong><\/a><\/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_Pecujte_o_svou_kuzi_a_plet\"><\/span>7. Pe\u010dujte o svou k\u016f\u017ei a ple\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u00e9\u010de o k\u016f\u017ei a ple\u0165 jde ruku v ruce se zdrav\u00fdm st\u00e1rnut\u00edm, proto\u017ee pr\u00e1v\u011b na tomto nejv\u011bt\u0161\u00edm org\u00e1nu t\u011bla jsou hned na prvn\u00ed pohled patrn\u00e9 zn\u00e1mky st\u00e1rnut\u00ed. K\u016f\u017ee toti\u017e st\u00e1rnut\u00edm p\u0159irozen\u011b<strong> ztr\u00e1c\u00ed vodu<\/strong> a st\u00e1v\u00e1 se <strong>ten\u010d\u00ed<\/strong> a <strong>m\u00e9n\u011b pru\u017enou.<\/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>Jak pe\u010dovat o k\u016f\u017ei a ple\u0165?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>D\u016fle\u017eit\u00e9 je chr\u00e1nit k\u016f\u017ei p\u0159ed slune\u010dn\u00edm z\u00e1\u0159en\u00edm, a to pomoc\u00ed <strong>opalovac\u00edho kr\u00e9mu \u010di oble\u010den\u00ed.<\/strong><\/li>\n\n\n\n<li>B\u011b\u017enou sou\u010d\u00e1st\u00ed denn\u00ed rutiny by m\u011blo b\u00fdt <strong>myt\u00ed pleti,<\/strong> aby se odstranily ne\u010distoty usazen\u00e9 v p\u00f3rech. <span style=\"color: #ff6600;\" class=\"tadv-color\">[54]<\/span><\/li>\n\n\n\n<li>Ide\u00e1ln\u00ed je pou\u017e\u00edvat <strong>vhodnou ple\u0165ovou kosmetiku.<\/strong> St\u00e1rnouc\u00ed k\u016f\u017ee pot\u0159ebuje dodat vlhkost, k \u010demu\u017e jsou vhodn\u00e9 kr\u00e9my ide\u00e1ln\u011b s obsahem <strong>vitam\u00ednu A, antioxidant\u016f \u010di <\/strong><a href=\"https:\/\/gymbeam.cz\/hyaluronic-acid-forte-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kyseliny hyaluronov\u00e9<\/a>. <span style=\"color: #ff6600;\" class=\"tadv-color\">[54]<\/span><\/li>\n\n\n\n<li>Se zdrav\u00edm k\u016f\u017ee a pleti tak\u00e9 souvis\u00ed v\u0161echny faktory, kter\u00e9 jsme doposud zm\u00ednili. Je pot\u0159eba dostate\u010dn\u011b sp\u00e1t, omezovat p\u016fsoben\u00ed stresu, v\u011bnovat se pohybu, nekou\u0159it \u010di kvalitn\u011b se stravovat. <span style=\"color: #ff6600;\" class=\"tadv-color\">[38]<\/span><\/li>\n\n\n\n<li>Na k\u016f\u017ei nezapom\u00ednejte ani v l\u00e9t\u011b, proto\u017ee pr\u00e1v\u011b tehdy pot\u0159ebuje obzvl\u00e1\u0161t\u011b kvalitn\u00ed p\u00e9\u010di. Kter\u00e9 \u017eiviny pomohou chr\u00e1nit poko\u017eku, to zjist\u00edte v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-potraviny-a-ziviny-pro-bronzove-opaleni-a-mladistvou-plet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nejlep\u0161\u00ed potraviny a \u017eiviny pro bronzov\u00e9 op\u00e1len\u00ed a mladistvou 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.cz\/blog\/wp-content\/uploads\/2023\/04\/liStock-1334657028-1124x749.jpg\" alt=\"Jak dos\u00e1hnout zdrav\u00e9 a mlad\u00e9 pleti\" class=\"wp-image-431730\" style=\"width:843px;height:562px\" title=\"Jak dos\u00e1hnout zdrav\u00e9 a mlad\u00e9 pleti\" 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=\"Vyuzijte_potencial_doplnku_proti_starnuti\"><\/span>Vyu\u017eijte potenci\u00e1l dopl\u0148k\u016f proti st\u00e1rnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u011bda se ve velk\u00e9m v\u011bnuje vlivu <strong>p\u0159\u00edrodn\u00edch l\u00e1tek na st\u00e1rnut\u00ed<\/strong> organismu a krom\u011b ji\u017e zmi\u0148ovan\u00fdch \u017eivin zn\u00e1 i <a href=\"https:\/\/gymbeam.cz\/proti-starnuti\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dal\u0161\u00ed<\/a>, u kter\u00fdch se ukazuj\u00ed slibn\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 href=\"https:\/\/gymbeam.cz\/koenzym-q10-60-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Koenzym Q10<\/strong><\/a> je l\u00e1tka, kter\u00e1 se p\u0159irozen\u011b nach\u00e1z\u00ed v na\u0161ich bu\u0148k\u00e1ch. V <strong>mitochondri\u00edch, <\/strong>kter\u00e9 jsou centrem energetick\u00fdch proces\u016f na\u0161eho t\u011bla, pom\u00e1h\u00e1 s <strong>tvorbou energie. <\/strong>Sou\u010dasn\u011b je sou\u010d\u00e1st\u00ed <strong>antioxida\u010dn\u00edch syst\u00e9m\u016f <\/strong>a pom\u00e1h\u00e1 tak v boji s <strong>voln\u00fdmi radik\u00e1ly. <\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\">[13]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/kvercetin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kvercetin<\/strong><\/a> pat\u0159\u00ed mezi <strong>antioxidanty <\/strong>a v potravin\u00e1ch ho najdeme nap\u0159\u00edklad v <strong>zelenin\u011b a ovoci. <\/strong>Podle sou\u010dasn\u00fdch zji\u0161t\u011bn\u00ed se zd\u00e1, \u017ee m\u016f\u017ee hr\u00e1t roli v ot\u00e1zce sn\u00ed\u017een\u00ed rizika vzniku <strong>neurodegenerativn\u00edch onemocn\u011bn\u00ed <\/strong>\u010di p\u016fsobit <strong>protiz\u00e1n\u011btliv\u011b.&nbsp;<\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\">[12]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/resveratrol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Resveratrol<\/strong><\/a> je&nbsp;mnoh\u00fdm zn\u00e1m\u00fd zejm\u00e9na jako <strong>antioxidant <\/strong>obsa\u017een\u00fd ve <strong>v\u00edn\u011b. <\/strong>D\u00edky vlivu na sn\u00ed\u017een\u00ed p\u016fsoben\u00ed oxida\u010dn\u00edho stresu m\u00e1 velk\u00fd potenci\u00e1l jako sou\u010d\u00e1st ochrany p\u0159ed mnoha zdravotn\u00edmi komplikacemi.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[43]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/anti-aging-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Komplexn\u00ed anti-aging produkty<\/strong><\/a> kombinuj\u00ed \u00fa\u010dinky hned n\u011bkolika l\u00e1tek. Jedn\u00e1 se nap\u0159\u00edklad o <strong>kyselinu alfa-lipoovou, nikotinamid ribosid chlorid, koenzym Q10 <\/strong>a dal\u0161\u00ed. Tyto produkty podporuj\u00ed organismus v obran\u011b proti <strong>oxida\u010dn\u00edmu stresu <\/strong>a v <strong>mitochondri\u00edch <\/strong>se z\u00e1rove\u0148 pod\u00edlej\u00ed na tvorb\u011b energie d\u016fle\u017eit\u00e9 pro \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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159esto\u017ee bychom si to pravd\u011bpodobn\u011b v\u0161ichni p\u0159\u00e1li, st\u00e1rnut\u00ed bohu\u017eel nezastav\u00edme ani nezvr\u00e1t\u00edme. Je v\u0161ak mo\u017en\u00e9 podstoupit takov\u00e9 kroky, kter\u00e9 <strong>podpo\u0159\u00ed b\u011bhem st\u00e1rnut\u00ed na\u0161e zdrav\u00ed <\/strong>a pomohou n\u00e1m <strong>vypadat mlad\u0161\u00ed. <\/strong>Nikdy nen\u00ed pozd\u011b pustit se nap\u0159\u00edklad do zm\u011bny <strong>stravovac\u00edch \u010di pohybov\u00fdch n\u00e1vyk\u016f. <\/strong>Skv\u011bl\u00e9 benefity m\u00e1 tak\u00e9 <strong>c\u00edlen\u00e1 kontrola stresu, rozlou\u010den\u00ed se s cigaretami \u010di p\u00e9\u010de o kvalitu sp\u00e1nku. <\/strong>Je pouze na n\u00e1s, kdy a v jak\u00e9 m\u00ed\u0159e se do zm\u011bn pust\u00edme a vydl\u00e1\u017ed\u00edme si cesti\u010dku k p\u0159\u00edjemn\u011bj\u0161\u00edmu st\u00e1rnut\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s n\u00e1\u0161 \u010dl\u00e1nek zaujal a obohatil, nenech\u00e1vejte si ho pro sebe a roz\u0161i\u0159te ho sd\u00edlen\u00edm mezi sv\u00fdmi zn\u00e1m\u00fdmi a p\u0159\u00e1teli.<\/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>I vy byste nejrad\u011bji zastavili \u010das a z\u016fstali nav\u017edy mlad\u00ed? Jak se dopracovat k takov\u00e9mu z\u00e1zraku, to v\u00e1m bohu\u017eel neporad\u00edme, ale alespo\u0148 v\u00e1m prozrad\u00edme, co d\u011blat, abyste i ve star\u0161\u00edm v\u011bku vypadali vit\u00e1ln\u011b a c\u00edtili se p\u0159itom dob\u0159e.<\/p>\n","protected":false},"author":156,"featured_media":433071,"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":[32],"tags":[6501,7353,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-432531","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-doplnky-vyzivy-cs","9":"tag-strava-cs","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Anti-Aging a Healthy Aging: Jak pe\u010dovat o sv\u00e9 t\u011blo a udr\u017eet si zdrav\u00ed a mladistv\u00fd vzhled? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak bojovat proti st\u00e1rnut\u00ed a udr\u017eet si ml\u00e1d\u00ed? 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