{"id":433508,"date":"2023-05-01T10:00:00","date_gmt":"2023-05-01T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=433508"},"modified":"2024-07-02T23:21:06","modified_gmt":"2024-07-02T21:21:06","slug":"zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/","title":{"rendered":"\u017deny a v\u00fd\u017eiva: Najd\u00f4le\u017eitej\u0161ie vitam\u00edny a miner\u00e1lne l\u00e1tky pre zdravie a kr\u00e1su"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#Preco_sa_lisia_vyzivove_potreby_zenskeho_tela_od_toho_muzskeho\" title=\"Pre\u010do sa l\u00ed\u0161ia v\u00fd\u017eivov\u00e9 potreby \u017eensk\u00e9ho tela od toho mu\u017esk\u00e9ho?\">Pre\u010do sa l\u00ed\u0161ia v\u00fd\u017eivov\u00e9 potreby \u017eensk\u00e9ho tela od toho mu\u017esk\u00e9ho?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#Zeny_maju_rozdielnu_potrebu_vitaminov_a_mineralnych_latok\" title=\"\u017deny maj\u00fa rozdielnu potrebu vitam\u00ednov a miner\u00e1lnych l\u00e1tok\">\u017deny maj\u00fa rozdielnu potrebu vitam\u00ednov a miner\u00e1lnych l\u00e1tok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#Na_co_by_sa_mala_zena_v_jedalnicku_zamerat\" title=\"Na \u010do by sa mala \u017eena v jed\u00e1lni\u010dku zamera\u0165?&nbsp;\">Na \u010do by sa mala \u017eena v jed\u00e1lni\u010dku zamera\u0165?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#1_Dostatok_energie\" title=\"1. Dostatok energie\">1. Dostatok energie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#2_Kyselina_listova\" title=\"2. Kyselina listov\u00e1\">2. Kyselina listov\u00e1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#3_Zelezo\" title=\"3. \u017delezo\">3. \u017delezo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#4_Vapnik\" title=\"4. V\u00e1pnik\">4. V\u00e1pnik<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#5_Vitamin_D\" title=\"5. Vitam\u00edn D\">5. Vitam\u00edn D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#6_Omega-3_mastne_kyseliny\" title=\"6. Omega-3 mastn\u00e9 kyseliny\">6. Omega-3 mastn\u00e9 kyseliny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#7_Jod\" title=\"7. J\u00f3d\">7. J\u00f3d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#8_Vitamin_B12\" title=\"8. Vitam\u00edn B12\">8. Vitam\u00edn B12<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#9_Magnezium\" title=\"9. Magn\u00e9zium\">9. Magn\u00e9zium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#10_Beauty_ziviny_a_latky_pre_pekne_vlasy_nechty_ci_pokozku\" title=\"10. Beauty \u017eiviny a l\u00e1tky pre pekn\u00e9 vlasy, nechty \u010di poko\u017eku\">10. Beauty \u017eiviny a l\u00e1tky pre pekn\u00e9 vlasy, nechty \u010di poko\u017eku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hoci sa m\u00f4\u017ee na prv\u00fd poh\u013ead zda\u0165, \u017ee po\u017eiadavky mu\u017esk\u00e9ho a \u017eensk\u00e9ho tela na v\u00fd\u017eivu nie s\u00fa nijako zvl\u00e1\u0161\u0165 odli\u0161n\u00e9, opak je pravdou. \u017densk\u00fd organizmus toti\u017e postupuje r\u00f4znymi fyziologick\u00fdmi zmenami, o ktor\u00fdch ten mu\u017esk\u00fd nem\u00e1 ani tu\u0161enie. To sa prirodzene odr\u00e1\u017ea aj na jeho \u0161pecifick\u00fdch <strong>v\u00fd\u017eivov\u00fdch potreb\u00e1ch.<\/strong> Napr\u00edklad <strong>vy\u0161\u0161ie riziko nedostatku \u017eeleza<\/strong> \u010di v\u00e4\u010d\u0161ia potreba <strong>kyseliny listovej <\/strong>vzh\u013eadom k tehotenstvu, s\u00fa typicky \u017eensk\u00e9 nutri\u010dn\u00e9 po\u017eiadavky. Ktor\u00e9 \u010fal\u0161ie \u017eiviny potrebuj\u00fa \u017eeny vo v\u00e4\u010d\u0161om mno\u017estve a pre\u010do tomu tak je?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_sa_lisia_vyzivove_potreby_zenskeho_tela_od_toho_muzskeho\"><\/span>Pre\u010do sa l\u00ed\u0161ia v\u00fd\u017eivov\u00e9 potreby \u017eensk\u00e9ho tela od toho mu\u017esk\u00e9ho?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e od narodenia m\u00e1 \u017eensk\u00e9 a mu\u017esk\u00e9 telo <strong>rozdielne v\u00fd\u017eivov\u00e9 po\u017eiadavky.<\/strong> Prejavuje sa to najm\u00e4 na potrebe celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu, ktor\u00e1 je u \u017eien a diev\u010dat typicky ni\u017e\u0161ia ako u mu\u017eov a chlapcov. Po\u010das rastu a v\u00fdvinu sa v\u0161ak odli\u0161nosti postupne prehlbuj\u00fa a l\u00ed\u0161ia sa napr\u00edklad po\u017eiadavky na makro\u017eiviny (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bielkoviny<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tuky<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" aria-label=\"sacharidy (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sacharidy<\/a>) alebo mikro\u017eiviny (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edny<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-mineralnymi-latkami-ake-funkcie-plnia-kolko-ich-prijimat-a-ako-odhalit-nedostatok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1lne l\u00e1tky<\/a>). V\u00fdrazn\u00e1 zmena nast\u00e1va v obdob\u00ed <strong>puberty<\/strong>, kedy doch\u00e1dza k <strong>hormon\u00e1lnym zmen\u00e1m,<\/strong>&nbsp; ktor\u00e9 sa v\u00fdrazne prejavuj\u00fa aj na potrebe <strong>energie a \u017eiv\u00edn.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hormon\u00e1lne zmeny<\/strong> a fyziologick\u00e9 procesy, ktor\u00e9 s\u00favisia s <strong>reproduk\u010dn\u00fdm syst\u00e9mom, <\/strong>maj\u00fa na svedom\u00ed tie najv\u00e4\u010d\u0161ie rozdiely. U\u017e od mlad\u00e9ho veku \u017eeny s\u00fa jej nutri\u010dn\u00e9 potreby ovplyvnen\u00e9 <strong>men\u0161trua\u010dn\u00fdm cyklom.<\/strong> N\u00e1sledne m\u00f4\u017ee nasta\u0165 obdobie, kedy sa <strong>pripravuje na tehotenstvo<\/strong>, \u010do tie\u017e vy\u017eaduje ur\u010dit\u00e9 zmeny v jed\u00e1lni\u010dku. Samotn\u00e9 <strong>tehotenstvo <\/strong>potom vytv\u00e1ra cel\u00fd bal\u00edk nov\u00fdch nutri\u010dn\u00fdch zvl\u00e1\u0161tnost\u00ed, na ktor\u00e9 by \u017eena mala dba\u0165, ke\u010f si chce udr\u017ea\u0165 dobr\u00e9 zdravie a z\u00e1rove\u0148 podpori\u0165 spr\u00e1vny v\u00fdvin plodu. \u010ealej <strong>doj\u010denie, <\/strong>ktor\u00e9 m\u00f4\u017ee nasledova\u0165, m\u00e1 tie\u017e svoje typick\u00e9 po\u017eiadavky. No a ke\u010f u\u017e by sme si mysleli, \u017ee je toho dos\u0165, prich\u00e1dza \u010fal\u0161\u00ed v\u00fdrazn\u00fd z\u00e1sah, ktor\u00fd zam\u00e1va nutri\u010dn\u00fdmi potrebami, a t\u00fdm je<strong> menopauza. <\/strong>V\u0161etky spomenut\u00e9 obdobia, ktor\u00fdm si \u017eensk\u00e9 telo prech\u00e1dza, s\u00fa nie\u010d\u00edm charakteristick\u00e9, a \u017eeny by tak mali o t\u00fdchto svojich \u0161pecifick\u00fdch potreb\u00e1ch vedie\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"540\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/305373047_5367774473313168_6147465131810891813_n.jpg\" alt=\"\u0161pecifik\u00e1 \u017eensk\u00e9ho tela\" class=\"wp-image-433546\" style=\"width:843px;height:562px\" title=\"\u0161pecifik\u00e1 \u017eensk\u00e9ho tela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/305373047_5367774473313168_6147465131810891813_n.jpg 810w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/305373047_5367774473313168_6147465131810891813_n-400x267.jpg 400w\" sizes=\"auto, (max-width: 810px) 100vw, 810px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zeny_maju_rozdielnu_potrebu_vitaminov_a_mineralnych_latok\"><\/span>\u017deny maj\u00fa rozdielnu potrebu vitam\u00ednov a miner\u00e1lnych l\u00e1tok<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/vitaminy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edny<\/strong><\/a><strong> <\/strong>a <a href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>miner\u00e1lne l\u00e1tky<\/strong><\/a> s\u00fa \u017eiviny, ktor\u00e9 nevyhnutne potrebujeme na to, aby na\u0161e telo fungovalo spr\u00e1vne. Prakticky za v\u0161etk\u00fdmi procesmi, ktor\u00e9 sa dej\u00fa v \u013eudskom organizme, stoja tieto <strong>mikro\u017eiviny. <\/strong>Na\u0161ou \u00falohou je dod\u00e1va\u0165 ich telu v optim\u00e1lnom mno\u017estve<strong> formou v\u00fd\u017eivy<\/strong>, preto\u017ee si ich samo nedok\u00e1\u017ee vyrobi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00fdm z faktorov, ktor\u00e9 ovplyv\u0148uj\u00fa potrebu jednotliv\u00fdch \u017eiv\u00edn je<strong> pohlavie.<\/strong> U\u017e spom\u00ednan\u00e9 <strong>fyziologick\u00e9 zmeny,<\/strong> ktor\u00e9 \u017eensk\u00e9 telo podstupuje, maj\u00fa toti\u017e na svedom\u00ed <strong>odli\u0161n\u00e9 v\u00fd\u017eivov\u00e9 potreby.<\/strong> Navy\u0161e, po\u017eiadavky \u017eensk\u00e9ho tela na v\u00fd\u017eivu sa ove\u013ea v\u00fdraznej\u0161ie menia aj v <strong>priebehu \u017eivota.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby to bolo e\u0161te komplikovanej\u0161ie, okrem pohlavia potrebu \u017eiv\u00edn ovplyv\u0148uje aj <strong>vek, zdravotn\u00fd stav <\/strong>\u010di <strong>miera fyzickej a \u0161portovej aktivity.<\/strong> Potreba \u017eiv\u00edn je rozdielna napr\u00edklad aj u t\u00fdch \u017eien, ktore sa stravuj\u00fa pod\u013ea ur\u010dit\u00e9ho alternat\u00edvneho stravovacieho smeru, ako je napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/vegetarianstvo-vyhody-a-nevyhody-stravy-bez-masa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vegetari\u00e1nstvo<\/a> a <a href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/\" target=\"_blank\" aria-label=\"veg\u00e1nstvo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1nstvo<\/a>. Aj napriek tomu sa v\u0161ak daj\u00fa ur\u010di\u0165 konkr\u00e9tne mikronutrienty, na ktor\u00fdch pr\u00edjem v potrave s\u00fa \u017eeny v\u0161eobecne citlivej\u0161ie. Hladiny t\u00fdchto vitam\u00ednov a miner\u00e1lnych l\u00e1tok v tele je ide\u00e1lne kontrolova\u0165 s pomocou <strong>lek\u00e1ra <\/strong>a dba\u0165 na ich dostato\u010dn\u00fd pr\u00edjem prostredn\u00edctvom <strong>pestrej stravy<\/strong>. Ke\u010f strava nesta\u010d\u00ed alebo ke\u010f to odpor\u00fa\u010di lek\u00e1r, je vhodn\u00e9 siahnu\u0165 po suplement\u00e1cii vo forme<strong> doplnku v\u00fd\u017eivy.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-1124x749.jpeg\" alt=\"vitam\u00edny a miner\u00e1lne l\u00e1tky pre \u017eeny\" class=\"wp-image-433561\" style=\"width:843px;height:562px\" title=\"vitam\u00edny a miner\u00e1lne l\u00e1tky pre \u017eeny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-2048x1365.jpeg 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=\"Na_co_by_sa_mala_zena_v_jedalnicku_zamerat\"><\/span>Na \u010do by sa mala \u017eena v jed\u00e1lni\u010dku zamera\u0165?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V nasleduj\u00facich riadkoch si pop\u00ed\u0161eme jednotliv\u00e9 \u017eiviny, pri\u010dom sa zameriame aj na ich&nbsp; odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem. Odpor\u00fa\u010dan\u00e9 d\u00e1vky pre <strong>priemern\u00fa zdrav\u00fa dospel\u00fa<\/strong> <strong>\u017eenu,<\/strong> vr\u00e1tane obdobia <strong>tehotenstva <\/strong>a <strong>doj\u010denia, <\/strong>budeme \u010derpa\u0165 od <strong>Eur\u00f3pskeho \u00faradu pre bezpe\u010dnos\u0165 potrav\u00edn (EFSA) <\/strong>a<strong> Spolo\u010dnosti pre v\u00fd\u017eivu nemecky hovoriacich kraj\u00edn (DACH).<\/strong>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dostatok_energie\"><\/span>1. Dostatok energie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161etci by sme mali dba\u0165 na to, aby sme prij\u00edmali to\u013eko energie, ko\u013eko na\u0161e telo potrebuje pre svoju <strong>spr\u00e1vnu funkciu a udr\u017eanie zdravia.<\/strong> U \u017eien je v\u0161ak dostato\u010dn\u00fd kalorick\u00fd pr\u00edjem e\u0161te o nie\u010do p\u00e1l\u010divej\u0161ia t\u00e9ma ako v pr\u00edpade mu\u017eov. \u017densk\u00e9 telo je toti\u017e <strong>citlivej\u0161ie na nedostato\u010dn\u00e9 dod\u00e1vky energie<\/strong> a n\u00edzky kalorick\u00fd pr\u00edjem m\u00f4\u017ee so sebou prin\u00e1\u0161a\u0165 <strong>\u0161pecifick\u00e9 probl\u00e9my.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno ste u\u017e po\u010duli o <strong>energetickej dostupnosti.<\/strong> T\u00e1 predstavuje energiu, ktor\u00e1 n\u00e1m zostane potom, ako od\u010d\u00edtame v\u00fddaj energie po\u010das \u0161portu od denn\u00e9ho kalorick\u00e9ho pr\u00edjmu. Ke\u010f je v\u00fdsledn\u00e9 \u010d\u00edslo dlhodobo pr\u00edli\u0161 n\u00edzke (&lt;30 kcal \/ kg telesnej hmotnosti \/ de\u0148), hovor\u00edme o <strong>n\u00edzkej energetickej dostupnosti. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017densk\u00e9 telo vtedy \u010dastokr\u00e1t hl\u00e1si nebezpe\u010denstvo t\u00fdm, \u017ee zastav\u00ed \u010dinnos\u0165 fyziologick\u00fdch procesov, ktor\u00e9 nie s\u00fa \u017eivotne d\u00f4le\u017eit\u00e9. Be\u017en\u00e9 s\u00fa tak poruchy reproduk\u010dn\u00fdch funkci\u00ed, ktor\u00e9 sa prejavuj\u00fa<strong> poruchami men\u0161trua\u010dn\u00e9ho cyklu<\/strong> \u010di <strong>stratou men\u0161tru\u00e1cie. <\/strong>Tento probl\u00e9m je typick\u00fd napr\u00edklad vo svete \u017eensk\u00fdch <strong>\u0161portovk\u00fd\u0148, <\/strong>ktor\u00e9 pod\u00e1vaj\u00fa ve\u013ek\u00e9 v\u00fdkony s d\u00f4razom na estetick\u00fa zlo\u017eku, a pritom sa ve\u013emi \u010dasto obmedzuj\u00fa v stravovan\u00ed. Ked sa <strong>men\u0161trua\u010dn\u00e1 dysfunkcia <\/strong>a <strong>n\u00edzka energetick\u00e1 dostupnos\u0165 <\/strong>spoja s <strong>n\u00edzkou kostnou denzitou,<\/strong> tvoria komplexn\u00fd probl\u00e9m, pomenovan\u00fd ako<strong> \u017eensk\u00e1 atletick\u00e1 tri\u00e1da. <\/strong>T\u00e1 so sebou nesie rad zdravotn\u00fdch probl\u00e9mov, vr\u00e1tane oslabenej imunity, chronickej \u00fanavy \u010di vy\u0161\u0161ieho rizika zranenia. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o t\u00e9me \u017eenskej atletickej tri\u00e1dy v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-bojovat-so-stratou-menstruacie-a-dalsimi-priznakmi-zenskej-atletickej-triady\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako bojova\u0165 so stratou men\u0161tru\u00e1cie a \u010fal\u0161\u00edmi pr\u00edznakmi \u017eenskej atletickej tri\u00e1dy?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie \u017eeny potrebuj\u00fa?<strong><\/strong><\/h3>\n\n\n\n<p>Potreba energetick\u00e9ho pr\u00edjmu sa odv\u00edja od <strong>veku <\/strong>\u017eeny, <strong>zdravotn\u00e9mu stavu<\/strong> \u010di <strong>\u017eivotn\u00e9ho \u0161t\u00fdlu a \u0161portovej aktivity. <\/strong>Odpor\u00fa\u010danie EFSA sa pohybuje od <strong>1880 &#8211; 2680 kcal \/ de\u0148,<\/strong> pri\u010dom najni\u017e\u0161ia hodnota plat\u00ed pre \u017eeny so sedav\u00fdm sp\u00f4sobom \u017eivota, zatia\u013e \u010do t\u00e1 najvy\u0161\u0161ia m\u00f4\u017ee by\u0165 vhodn\u00e1 pre \u0161portovkyne a ve\u013emi akt\u00edvne \u017eeny. Kalorick\u00fd pr\u00edjem je v\u0161ak ve\u013emi individu\u00e1lny a v\u017edy by mal by\u0165 prisp\u00f4soben\u00fd aktu\u00e1lnej situ\u00e1cii. Ak potrebujete pom\u00f4c\u0165 s jeho v\u00fdpo\u010dtom, m\u00f4\u017eete vyu\u017ei\u0165 na\u0161u <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>online kalkula\u010dku energetick\u00e9ho pr\u00edjmu.<\/strong><\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/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=\"28281,65920,72595,104878\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kyselina_listova\"><\/span>2. Kyselina listov\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/kyselina-listova-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kyselina listov\u00e1<\/strong><\/a>, ktor\u00fa pozn\u00e1me aj pod n\u00e1zvom <strong>vitam\u00edn B9, <\/strong>je \u017eivina nevyhnutn\u00e1 pre spr\u00e1vny <strong>v\u00fdvoj \u013eudsk\u00e9ho organizmu.<\/strong> D\u00f4le\u017eit\u00fa rolu hr\u00e1 u\u017e po\u010das <strong>tehotenstva, <\/strong>kedy prispieva k spr\u00e1vnemu <strong>rastu a v\u00fdvinu plodu<\/strong>. Je to tak<strong> jeden z najviac zd\u00f4raz\u0148ovan\u00fdch vitam\u00ednov<\/strong> vo vz\u0165ahu k tehotenstvu. Ide\u00e1lne je v\u0161ak dba\u0165 na jeho dostato\u010dn\u00fd pr\u00edjem nielen po\u010das tohto obdobia, ale celkovo po\u010das <strong>reproduk\u010dn\u00e9ho veku \u017eeny. <\/strong>Telo je tak v\u010faka nemu <strong>lep\u0161ie pripraven\u00e9<\/strong> <strong>na pr\u00edpadn\u00e9 tehotenstvo.<\/strong> Kyselina listov\u00e1 sa navy\u0161e podie\u013ea na norm\u00e1lnej <strong>tvorbe krvi<\/strong> \u010di napr\u00edklad spr\u00e1vnej funkcii<strong> imunitn\u00e9ho syst\u00e9mu. <\/strong><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<h3 class=\"wp-block-heading\">Ako sa prejavuje nedostatok kyseliny listovej?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Najv\u00e1\u017enej\u0161ie prejavy nedostaku kyseliny listovej s\u00favisia pr\u00e1ve s v\u00fdvinom plodu po\u010das tehotenstva. Deficit tohto vitam\u00ednu toti\u017e zvy\u0161uje riziko vzniku <strong>por\u00fach neur\u00e1lnej trubice<\/strong> u vyv\u00edjaj\u00faceho sa plodu. Neur\u00e1lna trubica je<strong> z\u00e1klad nervov\u00e9ho syst\u00e9mu, z ktor\u00e9ho sa formuje mozog a miecha. <\/strong>Jej porucha sa tak m\u00f4\u017ee prejavi\u0165 napr\u00edklad r\u00e1z\u0161tepom chrbtice. <span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00edzky pr\u00edjem tohto vitam\u00ednu sa m\u00f4\u017ee prejavi\u0165 aj <strong>an\u00e9miou <\/strong>(chudokrvnos\u0165), <strong>\u00fanavou <\/strong>a pocitom <strong>nedostatku energie<\/strong> \u010di<strong> psychick\u00fdmi probl\u00e9mami. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko kyseliny listovej \u017eeny denne potrebuj\u00fa?<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Odpor\u00fa\u010dania EFSA:<\/strong>&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena: <strong>330 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>po\u010das tehotenstva: <strong>600 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>po\u010das doj\u010denia: <strong>500<\/strong> <strong>\u03bcg <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/li>\n<\/ul>\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\"><strong>Odpor\u00fa\u010dania DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena: <strong>300 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>po\u010das tehotenstva: <strong>550 \u03bcg<\/strong><\/li>\n\n\n\n<li>po\u010das doj\u010denia: <strong>450 \u03bcg<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/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\">Kde n\u00e1jdeme kyselinu listov\u00fa?<strong><\/strong><\/h3>\n\n\n\n<p>Na kyselinu listov\u00fa s\u00fa bohat\u00e9 najm\u00e4 <strong>rastlinn\u00e9 potraviny. <\/strong>Hoci sa ur\u010dit\u00e9 mno\u017estvo vitam\u00ednu nach\u00e1dza takmer vo v\u0161etk\u00fdch rastlinn\u00fdch zdrojoch, medzi tie najbohat\u0161ie patria <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukoviny<\/strong><\/a><strong>, listov\u00e1 zelenina, pomaran\u010d, grapefruit, <\/strong><a href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ara\u0161idy<\/strong><\/a><strong> \u010di <\/strong><a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechy<\/strong><\/a><strong>.<\/strong> Kyselinu listov\u00fa n\u00e1jdeme napr\u00edklad aj vo <strong>vn\u00fatornostiach <\/strong>\u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/lahodkove-drozdie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dro\u017ed\u00ed<\/strong><\/a><strong><span style=\"color:#ff6600\" class=\"tadv-color\">. <\/span><\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10]&nbsp;<\/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\">Potraviny bohat\u00e9 na kyselinu listov\u00fa<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Obsah kyseliny listovej (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161o\u0161ovica<\/td><td class=\"has-text-align-center\" data-align=\"center\">479&nbsp; \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">c\u00edcer<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">557 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pen\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">194 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hl\u00e1vkov\u00fd \u0161al\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">rukola<\/td><td class=\"has-text-align-center\" data-align=\"center\">97 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pomaran\u010d<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">240 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">44 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501.jpg\" alt=\"benefity kyseliny listovej\" class=\"wp-image-433611\" title=\"benefity kyseliny listovej\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zelezo\"><\/span>3. \u017delezo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017delezo<\/strong><\/a> m\u00e1 v tele nespo\u010detn\u00e9 mno\u017estvo funkci\u00ed. Najzn\u00e1mej\u0161ie je pre svoj podiel na<strong> tvorbe \u010derven\u00fdch krviniek a hemoglob\u00ednu<\/strong> a ako pomoc pri <strong>prenose kysl\u00edka.<\/strong> Okrem toho sa v\u0161ak z\u00fa\u010dast\u0148uje <strong>tvorby energie, <\/strong>pom\u00e1ha udr\u017eiava\u0165<strong> norm\u00e1lne kognit\u00edvne funkcie<\/strong> \u010di spr\u00e1vne fungovanie <strong>imunity.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00e1 sa v\u0161ak z\u00e1rove\u0148 o \u017eivinu, ktorej deficit je v\u0161eobecne ve\u013emi <strong>roz\u0161\u00edren\u00fd, <\/strong>a to obzvl\u00e1\u0161\u0165 u \u017eien v<strong> reproduk\u010dnom veku.<\/strong> \u017deny sa be\u017ene pot\u00fdkaj\u00fa s <strong>an\u00e9miou (chudokrvnos\u0165ou),<\/strong> preto\u017ee \u017eelezo sa pravidelne str\u00e1ca krvou pri <strong>men\u0161tru\u00e1cii. <\/strong>Ak m\u00e1 \u017eena opakovane siln\u00e9 krv\u00e1canie, m\u00f4\u017ee to vies\u0165 k <strong>v\u00fdraznej\u0161iemu deficitu \u017eeleza.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako sa prejavuje nedostatok \u017eeleza?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Mierny nedostatok \u017eeleza sa nemus\u00ed prejavova\u0165 v\u017edy. \u010castokr\u00e1t to zist\u00edme n\u00e1hodne pri odberoch krvi. V\u00e4\u010d\u0161\u00ed deficit sa v\u0161ak sp\u00e1ja so sympt\u00f3mami ako s\u00fa<strong> studen\u00e9 ruky a nohy, \u00fanava, bledos\u0165 ko\u017ee \u010di z\u00e1vrate. <\/strong>M\u00f4\u017ee sa prejavova\u0165 aj <strong>d\u00fdchavi\u010dnos\u0165ou, tachykardiou <\/strong>(nadmern\u00e9 b\u00fa\u0161enie srdca) \u010di <strong>boles\u0165ou na hrudi. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[20,29]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko \u017eeleza \u017eeny denne potrebuj\u00fa?<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Odpor\u00fa\u010dania EFSA:<\/strong>&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena pred menopauzou: <strong>16 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>priemern\u00e1 dospel\u00e1 \u017eena po menopauze: <strong>11 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>po\u010das tehotenstva: <strong>16 mg<\/strong><\/li>\n\n\n\n<li>po\u010das doj\u010denia: <strong>16 mg<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/li>\n<\/ul>\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\"><strong>Odpor\u00fa\u010dania DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena:<strong> 15 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>po\u010das tehotenstva: <strong>30 mg<\/strong><\/li>\n\n\n\n<li>po\u010das doj\u010denia: <strong>20 mg <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/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\">Kde n\u00e1jdeme \u017eelezo?<strong><\/strong><\/h3>\n\n\n\n<p>Na \u017eelezo je bohat\u00fdch mnoho potrav\u00edn ako<strong> \u017eivo\u010d\u00ed\u0161neho, <\/strong>tak <strong>rastlinn\u00e9ho p\u00f4vodu. <\/strong>Hlavn\u00fdmi <strong>\u017eivo\u010d\u00ed\u0161nymi <\/strong>zdrojmi s\u00fa <strong>m\u00e4so, vn\u00fatornosti <\/strong>a <strong>vajcia. <\/strong>Z rastl\u00edn s\u00fa na \u017eelezo najbohat\u0161ie <strong>strukoviny, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovsen\u00e9 vlo\u010dky<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/cokolady\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010dokol\u00e1da<\/strong><\/a> \u010di <strong>orechy a semen\u00e1.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u017divo\u010d\u00ed\u0161ne potraviny bohat\u00e9 na \u017eelezo<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Obsah \u017eeleza (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">brav\u010dov\u00e1 pe\u010dienka<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie\/\" class=\"ek-link\">hov\u00e4dzie m\u00e4so<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">2,2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">brav\u010dov\u00e9 m\u00e4so<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vaje\u010dn\u00fd \u017e\u013atok<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\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\">Rastlinn\u00e9 potraviny bohat\u00e9 na \u017eelezo<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Obsah \u017eeleza (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-slnecnicove-semienka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slne\u010dnicov\u00e9 semen\u00e1<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/horka-cokolada-90-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hork\u00e1 \u010dokol\u00e1da<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">11,9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bezlepkove-ovsene-vlocky-jemne-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hrach<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161o\u0161ovica<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pen\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rastlinn\u00e9 a \u017eivo\u010d\u00ed\u0161ne zdroje v\u0161ak nem\u00f4\u017eeme pova\u017eova\u0165 za rovnocenn\u00e9. Tzv. <strong>nehemov\u00e9 \u017eelezo v rastlinn\u00fdch potravin\u00e1ch<\/strong> je toti\u017e <strong>menej dostupn\u00e9 pre telo <\/strong>ako to<strong> hemov\u00e9 v \u017eivo\u010d\u00ed\u0161nych zdrojoch.<\/strong> Zatia\u013e \u010do zo \u017eivo\u010d\u00ed\u0161nych potrav\u00edn z\u00edskame cca <strong>15 &#8211; 35 %<\/strong> \u017eeleza, z rastlinn\u00fdch je to iba okolo<strong> 5 &#8211; 12 %.<\/strong>&nbsp; Ke\u010f \u017eena nedok\u00e1\u017ee naplni\u0165 dostato\u010dn\u00fd pr\u00edjem \u017eeleza vo forme potrav\u00edn, je vhodn\u00e9 zv\u00e1\u017ei\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnok v\u00fd\u017eivy<\/a><span style=\"color:#ff6600\" class=\"tadv-color\">.<\/span> <span style=\"color:#ff6600\" class=\"tadv-color\">[6,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vstrebate\u013enos\u0165 nehemov\u00e9ho \u017eeleza v\u0161ak m\u00f4\u017eeme podpori\u0165, a to napr\u00edklad kombin\u00e1ciou s <a href=\"https:\/\/gymbeam.sk\/vitamin-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00ednom C<\/strong><\/a> alebo <strong>\u017eivo\u010d\u00ed\u0161nymi bielkovinami.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-IronComplex-3-1124x750-1.webp\" alt=\"benefity \u017eeleza pre \u017eeny\" class=\"wp-image-433627\" style=\"width:843px;height:563px\" title=\"benefity \u017eeleza pre \u017eeny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-IronComplex-3-1124x750-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-IronComplex-3-1124x750-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vapnik\"><\/span>4. V\u00e1pnik<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vapnik\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">V\u00e1pnik<\/a> <\/strong>potrebujeme pre zdravie na\u0161ich <strong>kost\u00ed <\/strong>a <strong>zubov, <\/strong>ale je nevyhnutn\u00fd napr\u00edklad aj pre spr\u00e1vny <strong>prenos nervov\u00fdch vzruchov<\/strong> \u010di <strong>kontrakciu (s\u0165ahovanie) svalov. <\/strong>Pr\u00e1ve t\u00e1 v\u0161eobecne zn\u00e1ma funkcia v kostnom metabolizme je v\u0161ak ten hlavn\u00fd d\u00f4vod, pre\u010do je v\u00e1pnik \u0161pecifick\u00fd pre \u017eensk\u00e9 zdravie. \u017deny maj\u00fa toti\u017e <strong>vy\u0161\u0161ie riziko osteopor\u00f3zy<\/strong> v porovnan\u00ed s mu\u017emi, a to kv\u00f4li<strong> hormon\u00e1lnym zmen\u00e1m,<\/strong> ktor\u00e9 nast\u00e1vaj\u00fa v priebehu <strong>menopauzy <\/strong>(ni\u017e\u0161ia hladina estrog\u00e9nu podporuje rednutie kostnej hmoty).<span style=\"color:#ff6600\" class=\"tadv-color\"> [1,26,31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea v\u00fdskumu bol v Eur\u00f3pe v roku 2019 <strong>\u0161tvorn\u00e1sobn\u00fd v\u00fdskyt <\/strong>osteopor\u00f3zy u \u017eien v porovnan\u00ed s mu\u017emi. Zatia\u013e \u010do <strong>6,6 % mu\u017eov<\/strong> nad 50 rokov trpelo osteopor\u00f3zou, u \u017eien v rovnakej vekovej skupine to bolo a\u017e <strong>22,6 %. <\/strong>Dostato\u010dn\u00fd pr\u00edjem v\u00e1pnika je tak pre \u017eeny ve\u013emi d\u00f4le\u017eit\u00fd pre udr\u017eanie kvalitnej kostnej hmoty. Nemali by sme zab\u00fada\u0165 na to, \u017ee je vhodn\u00e9 za\u010da\u0165 budova\u0165 z\u00e1soby \u010do najsk\u00f4r, preto\u017ee <strong>vrchol mno\u017estva kostnej hmoty<\/strong> nast\u00e1va u v\u00e4\u010d\u0161iny \u013eud\u00ed medzi<strong> 25. a\u017e 30. rokom \u017eivota. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1,19,26,30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edmav\u00e9 je, \u017ee vedci d\u00e1vaj\u00fa do s\u00favislosti <strong>v\u00e1pnik <\/strong>aj s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/9-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>predmen\u0161trua\u010dn\u00fdm syndr\u00f3mom (PMS).<\/strong><\/a> Zd\u00e1 sa toti\u017e, \u017ee \u017eeny maj\u00fa pred men\u0161tru\u00e1ciou<strong> ni\u017e\u0161ie hladiny v\u00e1pnika v krvi. <\/strong>To je z\u00e1rove\u0148 podporen\u00e9 p\u00f4soben\u00edm estrog\u00e9nu, ktor\u00e9ho hladina je v tomto obdob\u00ed cyklu vy\u0161\u0161ia. Estrog\u00e9n tak s\u00edce podporuje<strong> ukladanie v\u00e1pnika v kostiach,<\/strong> ale vzh\u013eadom k jeho n\u00edzkej hladine v krvi pravdepodobne men\u00ed aktivitu seroton\u00ednu, ktor\u00fd <strong>ovplyv\u0148uje n\u00e1ladu.<\/strong> S v\u00fdkyvom hlad\u00edn estrog\u00e9nu a v\u00e1pnika tak m\u00f4\u017eu zrejme s\u00favisie\u0165 aj <strong>v\u00fdkyvy n\u00e1lad typick\u00e9 pre PMS. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1,25]<\/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\">Ako sa prejavuje nedostatok v\u00e1pnika?<strong><\/strong><\/h3>\n\n\n\n<p>Nedostatok v\u00e1pnika sa m\u00f4\u017ee prejavi\u0165 r\u00f4znymi sympt\u00f3mami rozmiestnen\u00fdmi po celom tele. M\u00f4\u017eeme ho vidie\u0165 na <strong>\u0161tiepiacich sa nechtoch, vypad\u00e1van\u00ed vlasov<\/strong> \u010di <strong>krehkej poko\u017eke. <\/strong>V\u00e1\u017enej\u0161\u00ed deficit sa m\u00f4\u017ee prejavi\u0165 napr\u00edklad<strong> svalov\u00fdmi k\u0155\u010dmi, poruchami v srdcovej \u010dinnosti <\/strong>\u010di <strong>kognit\u00edvnymi poruchami. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko v\u00e1pnika \u017eeny denne potrebuj\u00fa?<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Odpor\u00fa\u010dania EFSA:<\/strong>&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena: <strong>950 &#8211; 1000 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>po\u010das tehotenstva:<strong> 950 &#8211; 1000 mg<\/strong><\/li>\n\n\n\n<li>po\u010das doj\u010denia:<strong> 950 &#8211; 1000 mg <\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8,15]<\/span><\/li>\n<\/ul>\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\"><strong>Odpor\u00fa\u010dania DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena: <strong>1000 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>po\u010das tehotenstva: <strong>1000 mg<\/strong><\/li>\n\n\n\n<li>po\u010das doj\u010denia:<strong> 1000 mg<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/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\">Kde n\u00e1jdeme v\u00e1pnik?<strong><\/strong><\/h3>\n\n\n\n<p>Na v\u00e1pnik s\u00fa bohat\u00e9 rastlinn\u00e9 aj \u017eivo\u010d\u00ed\u0161ne potraviny. Za <strong>lep\u0161\u00ed zdroj <\/strong>s\u00fa v\u0161ak pova\u017eovan\u00e9 tie <strong>\u017eivo\u010d\u00ed\u0161ne, <\/strong>preto\u017ee v\u00e1pnik je z nich lep\u0161ie<strong> vstrebate\u013en\u00fd. <\/strong>&nbsp;Na rozdiel od rastlinn\u00fdch potrav\u00edn toti\u017e neobsahuj\u00fa <strong>oxal\u00e1ty, kyselinu fytov\u00fa<\/strong> a \u010fal\u0161ie l\u00e1tky, ktor\u00e9 zni\u017euj\u00fa vstrebate\u013enos\u0165 v\u00e1pnika. Zatia\u013e \u010do sa z rastlinn\u00fdch zdrojov vstrebe cca <strong>5 %<\/strong> v\u00e1pnika, z t\u00fdch \u017eivo\u010d\u00ed\u0161nych z\u00edskame zhruba <strong>30 %.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[6,33]&nbsp;&nbsp;<\/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\">\u017divo\u010d\u00ed\u0161ne potraviny bohat\u00e9 na v\u00e1pnik&nbsp;<strong><\/strong><\/h4>\n\n\n\n<p>Najlep\u0161\u00edmi \u017eivo\u010d\u00ed\u0161nymi zdrojmi s\u00fa <strong>mlie\u010dne v\u00fdrobky, sardinky <\/strong>a <strong>vajcia.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Obsah v\u00e1pnika (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">eidam 30 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">730 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sardinky-v-olivovom-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinky<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">382 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">biely jogurt 3 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">183 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vaje\u010dn\u00fd \u017e\u013atok<\/td><td class=\"has-text-align-center\" data-align=\"center\">129 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mlieko<\/td><td class=\"has-text-align-center\" data-align=\"center\">123 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\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\">Rastlinn\u00e9 potraviny bohat\u00e9 na v\u00e1pnik&nbsp;&nbsp;<strong><\/strong><\/h4>\n\n\n\n<p>Najlep\u0161\u00edmi rastlinn\u00fdmi zdrojmi je <strong>mak, <\/strong><a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy a semen\u00e1<\/a> a<strong> hl\u00fabov\u00e1 zelenina<\/strong> (kel, brokolica, karfiol, kaler\u00e1b a pod.).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Obsah v\u00e1pnika (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/mak-modry-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mak<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1440 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mandle<\/td><td class=\"has-text-align-center\" data-align=\"center\">269 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hl\u00e1vkov\u00e1 kapusta<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\">\u0161pen\u00e1t<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">99 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">brokolica<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e1pnik m\u00f4\u017eeme z\u00edska\u0165 aj z potrav\u00edn, ktor\u00e9 s\u00fa n\u00edm<strong> obohaten\u00e9 (fortifikovan\u00e9). <\/strong>\u010castokr\u00e1t ho n\u00e1jdeme pridan\u00fd napr\u00edklad v<strong> rastlinn\u00fdch n\u00e1pojoch<\/strong> (mand\u013eov\u00e9, s\u00f3jov\u00e9 a \u010fal\u0161ie rastlinn\u00e9 \u201emlieka\u201c), <strong>ra\u0148ajkov\u00fdch <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cerealie-a-musli\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cere\u00e1li\u00e1ch<\/strong><\/a> \u010di <strong>ovocn\u00fdch d\u017e\u00fasoch.<\/strong> Ak v\u0161ak prirodzen\u00e9 potravinov\u00e9 zdroje \u010di potraviny obohaten\u00e9 v\u00e1pnikom nesta\u010dia na naplnenie jeho dostato\u010dn\u00e9ho pr\u00edjmu, m\u00f4\u017eeme ho z\u00edska\u0165 aj z <a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnku v\u00fd\u017eivy<\/a>.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-750x1124.jpeg\" alt=\"v\u00e1pnik d\u00f4le\u017eit\u00fd pre zdravie \u017eien\" class=\"wp-image-433642\" title=\"v\u00e1pnik d\u00f4le\u017eit\u00fd pre zdravie \u017eien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30.jpeg 1366w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vitamin_D\"><\/span>5. Vitam\u00edn D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn D<\/a> <\/strong>m\u00e1 v tele nespo\u010detn\u00e9 mno\u017estvo funkci\u00ed. Zasahuje do funkcie <strong>imunitn\u00e9ho syst\u00e9mu, <\/strong>norm\u00e1lnej funkcie <strong>\u0161t\u00edtnej \u017e\u013eazy<\/strong> \u010di <strong>svalov.<\/strong> Okrem toho je v\u0161ak ve\u013emi d\u00f4le\u017eitou s\u00fa\u010das\u0165ou <strong>kostn\u00e9ho zdravia,<\/strong> ke\u010f\u017ee sa podie\u013ea na optim\u00e1lnom<strong> vstreb\u00e1van\u00ed a vyu\u017eit\u00ed v\u00e1pnika a fosforu. <\/strong>Podobne ako spom\u00ednan\u00fd v\u00e1pnik je tak pre \u017eeny obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00fd kv\u00f4li ich <strong>vy\u0161\u0161iemu riziku vzniku osteopor\u00f3zy. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako sa prejavuje nedostatok vitam\u00ednu D?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Sympt\u00f3mov nedostaku vitam\u00ednu D je pomerne ve\u013ea. M\u00f4\u017ee sa prejavi\u0165 <strong>oslaben\u00fdmi kos\u0165ami, menej v\u00fdkonnou imunitou<\/strong> a v\u00e4\u010d\u0161ou <strong>n\u00e1chylnos\u0165ou na infekcie<\/strong> \u010di napr\u00edklad<strong> \u00fanavou a slabos\u0165ou.<\/strong> Tento deficit m\u00f4\u017ee s\u00favisie\u0165 napr\u00edklad aj s <strong>hor\u0161ou regener\u00e1ciou<\/strong> a hojen\u00edm r\u00e1n, ako aj zhor\u0161enou kvalitou sp\u00e1nku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko vitam\u00ednu D \u017eeny denne potrebuj\u00fa?<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Odpor\u00fa\u010dania EFSA:<\/strong>&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena: <strong>15 \u03bcg<\/strong><\/li>\n\n\n\n<li>po\u010das tehotenstva: <strong>15 \u03bcg<\/strong><\/li>\n\n\n\n<li>po\u010das doj\u010denia: <strong>15 \u03bcg <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/li>\n<\/ul>\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\"><strong>Odpor\u00fa\u010dania DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena: <strong>20 \u03bcg<\/strong><\/li>\n\n\n\n<li>po\u010das tehotenstva: <strong>20 \u03bcg<\/strong>&nbsp;<\/li>\n\n\n\n<li>po\u010das doj\u010denia: <strong>20 \u03bcg<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kde n\u00e1jdeme vitam\u00edn D?<strong><\/strong><\/h3>\n\n\n\n<p>Hlavn\u00fdm zdrojom vitam\u00ednu D je<strong> slne\u010dn\u00e9 \u017eiarenie.<\/strong> Z potrav\u00edn vynikaj\u00fa v jeho obsahu <strong>tu\u010dn\u00e9 morsk\u00e9 ryby, ryb\u00ed tuk, vn\u00fatornosti<\/strong> (najm\u00e4 pe\u010dienka) a <strong>vaje\u010dn\u00fd \u017e\u013atok.<\/strong> M\u00f4\u017ee sa tie\u017e nach\u00e1dza\u0165 v<strong> hub\u00e1ch <\/strong>a <strong>li\u0161ajn\u00edkoch,<\/strong> kde vznik\u00e1 p\u00f4soben\u00edm UVB \u017eiarenia.&nbsp;<\/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\">Potraviny bohat\u00e9 na vitam\u00edn D<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Obsah vitam\u00ednu D (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">makrela<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">sle\u010f<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,2 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vaje\u010dn\u00fd \u017e\u013atok<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,4 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u00e9 potraviny s\u00fa v\u0161ak na vitam\u00edn D chudobn\u00e9. Vzh\u013eadom k tomu, ako aj kr\u00e1tkemu obdobiu, kedy je n\u00e1m dopriate slne\u010dn\u00e9 po\u010dasie, je pomerne \u0165a\u017ek\u00e9 naplni\u0165 denn\u00fa potrebu tohto vitam\u00ednu. Preto je v\u00e4\u010d\u0161inou v\u00fdhodn\u00e9 suplementova\u0165 ho vo forme <a href=\"https:\/\/gymbeam.sk\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnku v\u00fd\u017eivy<\/a>. Ak nedostatok vitam\u00ednu D sprev\u00e1dza aj deficit v\u00e1pnika, m\u00f4\u017ee by\u0165 vhodn\u00e9 dop\u013a\u0148a\u0165 ich <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vapnik-vitamin-d3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00fa\u010dasne<\/a> a e\u0161te viac tak podpori\u0165 kostn\u00fd metabolizmus. So suplement\u00e1ciou nemusia ma\u0165 probl\u00e9m ani <strong>veg\u00e1ni<\/strong>, ke\u010f\u017ee dnes u\u017e existuj\u00fa doplnky v\u00fd\u017eivy s dobre vstrebate\u013en\u00fdm vitam\u00ednom D <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-vitamin-d3-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00e9ho p\u00f4vodu<\/a><span style=\"color:#ff6600\" class=\"tadv-color\">.<\/span> <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O vitam\u00edne D v\u00e1m viac prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-d-a-vsetko-co-o-nom-potrebujete-vediet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn D: Pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd, \u010do sp\u00f4sobuje nedostatok a ako ho doplni\u0165?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-843x1124.jpg\" alt=\"benefity vitam\u00ednu D \" class=\"wp-image-433674\" title=\"benefity vitam\u00ednu D \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Omega-3_mastne_kyseliny\"><\/span>6. Omega-3 mastn\u00e9 kyseliny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 mastn\u00e9 kyseliny<\/strong><\/a> s\u00fa <strong>polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny, <\/strong>ktor\u00e9 s\u00fa s\u00fa\u010das\u0165ou tuku a sp\u00e1ja sa s nimi mnoho zdravotn\u00fdch benefitov. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto zdrav\u00e9 tuky, konkr\u00e9tne napr\u00edklad <strong>kyselina alfa-linol\u00e9nov\u00e1,<\/strong> pom\u00e1haj\u00fa udr\u017ea\u0165 <strong>norm\u00e1lnu hladinu cholesterolu,<\/strong> a tak maj\u00fa pozit\u00edvny vplyv na srdcovo-cievne zdravie. <span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omega- 3 mastn\u00e9 kyseliny s dlh\u00fdm re\u0165azcom<strong> EPA<\/strong> a <strong>DHA <\/strong>okrem srdca ovplyv\u0148uj\u00fa aj zdravie <strong>zraku <\/strong>\u010di <strong>mozgu. <\/strong>\u010ealej sa m\u00f4\u017eu podie\u013ea\u0165 na zdrav\u00ed poko\u017eky \u010di napr\u00edklad funkcii imunity. <span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U \u017eien s\u00fa omega-3 MK navy\u0161e d\u00f4le\u017eit\u00e9 kv\u00f4li ich vz\u0165ahu k <strong>tehotenstvu <\/strong>\u010di <strong>gynekologick\u00fdm probl\u00e9mom. <\/strong>\u0160t\u00fadie n\u00e1m toti\u017e nazna\u010duj\u00fa, \u017ee omega-3 by mohli ma\u0165 pozit\u00edvny vplyv na riziko vzniku <strong>endometri\u00f3zy <\/strong>\u010di <strong>rakoviny prsn\u00edka.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[5,18,22,27,28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1rove\u0148 by po\u010das tehotenstva mohli hra\u0165 rolu pri&nbsp; predch\u00e1dzan\u00ed<strong> pred\u010dasn\u00e9ho p\u00f4rodu <\/strong>a zrejme maj\u00fa pozit\u00edvny vplyv na v\u00fdvoj<strong> nervov\u00e9ho syst\u00e9mu plodu.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [5,18,22,27,28]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko omega-3 MK \u017eeny denne potrebuj\u00fa?<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Odpor\u00fa\u010dania EFSA:<\/strong>&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA<\/strong><\/li>\n\n\n\n<li>pr\u00edjem <strong>ALA<\/strong> by mal tvori\u0165<strong> 0,5 % celkov\u00e9ho energetick\u00e9ho pr\u00edjmu (CEP)<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>po\u010das tehotenstva:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA <\/strong>nav\u00fd\u0161en\u00e9 o \u010fal\u0161\u00edch<strong> 100 &#8211; 200 mg DHA&nbsp;<\/strong><\/li>\n\n\n\n<li>pr\u00edjem <strong>ALA<\/strong> by mal tvori\u0165<strong> 0,5 % CEP<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>po\u010das doj\u010denia:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA <\/strong>nav\u00fd\u0161en\u00e9 o \u010fal\u0161\u00edch <strong>100 &#8211; 200 mg DHA<\/strong><\/li>\n\n\n\n<li>pr\u00edjem <strong>ALA<\/strong> by mal tvori\u0165<strong> 0,5 % CEP <\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\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\"><strong>Odpor\u00fa\u010dania DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>u priemernej dospelej \u017eeny, ako aj po\u010das tehotenstva a doj\u010denia, by mal pr\u00edjem <strong>ALA<\/strong> tvori\u0165<strong> 0,5 % CEP<\/strong><\/li>\n\n\n\n<li>odpor\u00fa\u010danie pre pr\u00edjem EPA a DHA neexistuje <span style=\"color:#ff6600\" class=\"tadv-color\">[31]<\/span><\/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\">Kde n\u00e1jdeme omega-3 MK?<strong><\/strong><\/h3>\n\n\n\n<p>Kyselinu <strong>alfa-linol\u00e9nov\u00fa (ALA),<\/strong> ktor\u00e1 je pre n\u00e1s <strong>esenci\u00e1lna <\/strong>a potrebujeme ju tak prij\u00edma\u0165 z potravy, n\u00e1jdeme najviac zast\u00fapen\u00fa v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u013eanov\u00fdch semen\u00e1ch<\/strong><\/a><strong>, \u013eanovom oleji, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>repkovom oleji<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vla\u0161sk\u00fdch orechoch<\/strong><\/a><strong>, s\u00f3ji <\/strong>\u010di napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/chia-semienka-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chia semen\u00e1ch<\/strong><\/a><strong>. EPA a DHA <\/strong>sa \u010diasto\u010dne tvoria z ALA, ale podiel tejto premeny je pomerne mal\u00fd. Pribli\u017ene iba <strong>5 %<\/strong> sa premen\u00ed na EPA a <strong>menej ako 0,5 %<\/strong> na DHA. Pre \u010derpanie ich benefitov je tak d\u00f4le\u017eit\u00e9 z\u00edskava\u0165 ich aj z in\u00fdch zdrojov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V potravin\u00e1ch s\u00fa najviac zast\u00fapen\u00e9 v<strong> tu\u010dn\u00fdch morsk\u00fdch ryb\u00e1ch<\/strong> (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">losos<\/a>, makrela, sle\u010f a pod.) a <strong>rybom tuku.<\/strong> Rastlinn\u00fdm zdrojom s\u00fa tie\u017e <strong>morsk\u00e9 riasy. <\/strong>Vzh\u013eadom k mal\u00e9mu mno\u017estvu potravinov\u00fdch zdrojov je v\u0161ak pomerne \u0165a\u017ek\u00e9 naplni\u0165 ich odpor\u00fa\u010dan\u00fa denn\u00fa d\u00e1vku. Preto m\u00f4\u017ee by\u0165 vhodn\u00e9 suplementova\u0165 ich vo forme <strong>doplnku v\u00fd\u017eivy,<\/strong> \u010di u\u017e z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rybieho oleja<\/a> alebo napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vegan-omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">morsk\u00fdch rias<\/a> vhodn\u00fdch aj pre veg\u00e1nov.<span class=\"tadv-color\" style=\"color:#ff6600\"> [21,36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Komplexnej\u0161ie inform\u00e1cie o omega-3 mastn\u00fdch kyselin\u00e1ch v\u00e1m poskytne \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/omega-3-mastne-kyseliny-omega-6-mastne-kyseliny-pomer\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 mastn\u00e9 kyseliny: Konzumujete ich dostatok a v spr\u00e1vnom pomere k omega-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.sk\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n-1124x749.jpg\" alt=\"omega-3 mastn\u00e9 kyseliny d\u00f4le\u017eit\u00e9 pre zdravie \u017eien \" class=\"wp-image-433693\" style=\"width:843px;height:562px\" title=\"omega-3 mastn\u00e9 kyseliny d\u00f4le\u017eit\u00e9 pre zdravie \u017eien \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n.jpg 1440w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Jod\"><\/span>7. J\u00f3d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/jod-extrakt-z-kelpu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>J\u00f3d<\/strong><\/a> je nevyhnutn\u00fd pre mnoho procesov v organizme, ako napr\u00edklad norm\u00e1lna funkcia<strong> \u0161t\u00edtnej \u017e\u013eazy <\/strong>a tvorba <strong>horm\u00f3nov \u0161t\u00edtnej \u017e\u013eazy.<\/strong> Z\u00e1rove\u0148 je d\u00f4le\u017eit\u00fd pre udr\u017eanie <strong>energetick\u00e9ho metabolizmu<\/strong> \u010di norm\u00e1lnej \u010dinnosti<strong> nervovej s\u00fastavy.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>J\u00f3d je z\u00e1rove\u0148 jedna z t\u00fdch miner\u00e1lnych l\u00e1tok, ktor\u00e9 sa naj\u010dastej\u0161ie spom\u00ednaj\u00fa v s\u00favislosti so <strong>zdrav\u00fdm tehotenstvom.<\/strong> T\u00e1to miner\u00e1lna l\u00e1tka je nevyhnutn\u00e1 pre <strong>spr\u00e1vny v\u00fdvoj mozgu<\/strong> <strong>plodu. <\/strong>Pri deficite j\u00f3du po\u010das tehotenstva hrozia r\u00f4zne poruchy nervov\u00e9ho syst\u00e9mu. Jeho nedostatok m\u00f4\u017ee sp\u00f4sobi\u0165 aj tzv. fet\u00e1lnu hypotyre\u00f3zu a po\u0161kodi\u0165 kognit\u00edvny v\u00fdvin plodu.&nbsp; Pr\u00e1ve kv\u00f4li tomu WHO (Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia) a UNICEF navrhli <strong>jodidovanie kuchynskej soli, <\/strong>ktor\u00e9 pom\u00e1ha t\u00fdmto probl\u00e9mom predch\u00e1dza\u0165. Jodidovanie soli v\u0161ak <strong>nie je vo v\u0161etk\u00fdch krajin\u00e1ch Eur\u00f3py povinn\u00e9, <\/strong>preto sa aj dnes m\u00f4\u017eeme stretn\u00fa\u0165 s deficitom.<span style=\"color:#ff6600\" class=\"tadv-color\"> [37]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako sa prejavuje nedostatok j\u00f3du?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Sympt\u00f3my nedostatku j\u00f3du s\u00fa naj\u010dastej\u0161ie u det\u00ed a tehotn\u00fdch \u017eien. Deficit sa m\u00f4\u017ee prejavi\u0165 <strong>hypotyre\u00f3zou, <\/strong>\u010di\u017ee zn\u00ed\u017eenou funkciou \u0161t\u00edtnej \u017e\u013eazy. Ak j\u00f3d ch\u00fdba po\u010das tehotenstva, m\u00f4\u017ee to vies\u0165 k v\u00e4\u010d\u0161ej pravdepodobnosti <strong>potratu.<\/strong> U det\u00ed sa nedostatok j\u00f3du m\u00f4\u017ee n\u00e1sledne prejavi\u0165 napr\u00edklad<strong> ment\u00e1lnou retard\u00e1ciou. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko j\u00f3du \u017eeny denne potrebuj\u00fa?<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Odpor\u00fa\u010dania EFSA:<\/strong>&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena: <strong>150 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>po\u010das tehotenstva: <strong>200 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>po\u010das doj\u010denia: <strong>200 \u03bcg <\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/li>\n<\/ul>\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\"><strong>Odpor\u00fa\u010dania DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena: <strong>150 &#8211; 200 \u03bcg <\/strong>(150 -180 \u03bcg pre \u017eeny star\u0161ie ako 50 rokov)<\/li>\n\n\n\n<li>po\u010das tehotenstva: <strong>200 &#8211; 230&nbsp;\u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>po\u010das doj\u010denia: <strong>200 &#8211; 260 \u03bcg <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/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\">Kde n\u00e1jdeme j\u00f3d?<strong><\/strong><\/h3>\n\n\n\n<p>Hlavn\u00fdmi zdrojmi j\u00f3du s\u00fa <strong>ryby, morsk\u00e9 plody, vajcia, mlieko a mlie\u010dne v\u00fdrobky<\/strong> a <strong>jodidovan\u00e1 kuchynsk\u00e1 so\u013e. <\/strong>Ke\u010f pr\u00edjem j\u00f3du zo stravy nesta\u010d\u00ed, m\u00f4\u017eeme siahnu\u0165 po <strong>doplnku v\u00fd\u017eivy.<\/strong> Je v\u0161ak vhodn\u00e9 zisti\u0165, ak\u00e1 je hladina j\u00f3du v na\u0161om organizme a pr\u00edpadn\u00fa suplement\u00e1ciu konzultova\u0165 s<strong> lek\u00e1rom. <\/strong>Pred\u00e1vkovanie j\u00f3dom m\u00e1 toti\u017e nepr\u00edjemn\u00e9 zdravotn\u00e9 n\u00e1sledky. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/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\">Potraviny bohat\u00e9 na j\u00f3d<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Obsah j\u00f3du (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tuniak v konzerve<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vajcia<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">syr<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_5497-1124x749-1.jpg\" alt=\"j\u00f3d d\u00f4le\u017eit\u00fd pre zdravie \u017eien\" class=\"wp-image-433708\" style=\"width:843px;height:562px\" title=\"j\u00f3d d\u00f4le\u017eit\u00fd pre zdravie \u017eien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5497-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5497-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Vitamin_B12\"><\/span>8. Vitam\u00edn B12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B12<\/strong><\/a> potrebujeme pre spr\u00e1vnu tvorbu <strong>\u010derven\u00fdch krviniek,<\/strong> optim\u00e1lny <strong>energetick\u00fd metabolizmus, <\/strong>\u010di norm\u00e1lnu funkciu <strong>imunitn\u00e9ho syst\u00e9mu<\/strong>. Hr\u00e1 d\u00f4le\u017eit\u00fa \u00falohu pri <strong>delen\u00ed buniek, tvorbe DNA<\/strong> \u010di funkcii<strong> nervov\u00e9ho syst\u00e9mu.<\/strong> \u017deny by nemali zanedb\u00e1va\u0165 jeho pr\u00edjem po\u010das tehotenstva, preto\u017ee sa v\u00fdrazne podie\u013ea na<strong> optim\u00e1lnom v\u00fdvine plodu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[30,35]<\/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\">Ako sa prejavuje nedostatok vitam\u00ednu B12?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Deficit vitam\u00ednu B12 sa nemus\u00ed prejavi\u0165 hne\u010f, ale pokojne a\u017e o nieko\u013eko rokov, ke\u010f\u017ee na\u0161e telo m\u00e1 vytvoren\u00e9 z\u00e1soby v pe\u010deni. \u010casom sa m\u00f4\u017ee prejavi\u0165 <strong>an\u00e9miou, \u00fanavou, bledos\u0165ou, neurologick\u00fdmi probl\u00e9mami<\/strong> ako necitlivos\u0165 a pod. Ak je nedostato\u010dn\u00fd pr\u00edjem vitam\u00ednu B12 po\u010das tehotenstva, je vy\u0161\u0161ie riziko <strong>oneskoren\u00e9ho v\u00fdvoja<\/strong> \u010di<strong> neurologick\u00fdch probl\u00e9mov u die\u0165a\u0165a. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko vitam\u00ednu B12 \u017eeny potrebuj\u00fa?<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Odpor\u00fa\u010dania EFSA:<\/strong>&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena: <strong>4 \u03bcg<\/strong><\/li>\n\n\n\n<li>po\u010das tehotenstva: <strong>4,5 \u03bcg<\/strong><\/li>\n\n\n\n<li>po\u010das doj\u010denia: <strong>5 \u03bcg<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/li>\n<\/ul>\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\"><strong>Odpor\u00fa\u010dania DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena: <strong>4 \u03bcg<\/strong><\/li>\n\n\n\n<li>po\u010das tehotenstva: <strong>4,5 \u03bcg<\/strong><\/li>\n\n\n\n<li>po\u010das doj\u010denia:<strong> 5,5<\/strong> <strong>\u03bcg<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[38]<\/span><\/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\">Kde n\u00e1jdeme vitam\u00edn B12?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Tento vitam\u00edn je \u0161pecifick\u00fd t\u00fdm, \u017ee sa nach\u00e1dza <strong>takmer v\u00fdhradne v \u017eivo\u010d\u00ed\u0161nych potravin\u00e1ch. <\/strong>Jeho hlavn\u00fdmi zdrojmi s\u00fa tak<strong> m\u00e4so, ryby, vajcia, vn\u00fatornosti<\/strong> a <strong>mlie\u010dne v\u00fdrobky. <\/strong>Z rastlinn\u00fdch potrav\u00edn ho n\u00e1jdeme v <strong>morsk\u00fdch riasach<\/strong> a <strong>hub\u00e1ch <\/strong>pestovan\u00fdch na p\u00f4de s vysok\u00fdm obsahom vitam\u00ednu B12. Zauj\u00edmav\u00fdm zdrojom s\u00fa <strong>fermentovan\u00e9 potraviny, <\/strong>ktor\u00e9 obsahuj\u00fa vitam\u00edn B12, preto\u017ee je tvoren\u00fd <strong>bakt\u00e9riami. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-1.jpg\" alt=\"benefity vitam\u00ednu B12 \" class=\"wp-image-433723\" title=\"benefity vitam\u00ednu B12 \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-1.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-1-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Magnezium\"><\/span>9. Magn\u00e9zium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Magn\u00e9zium<\/a><\/strong> (hor\u010d\u00edk) je miner\u00e1lna l\u00e1tka potrebn\u00e1 pre \u010dinnos\u0165 viac ako 300 enz\u00fdmov v \u013eudskom tele. Enz\u00fdmy ur\u00fdch\u013euj\u00fa biochemick\u00e9 reakcie v organizme a konkr\u00e9tne hor\u010d\u00edk sa tak z\u00fa\u010dast\u0148uje napr\u00edklad<strong> tvorby bielkov\u00edn<\/strong> \u010di<strong> energetick\u00e9ho metabolizmu.<\/strong> Potrebujeme ho tie\u017e pre norm\u00e1lnu \u010dinnos\u0165 <strong>nervovej s\u00fastavy, svalov<\/strong> \u010di optim\u00e1lnu <strong>psychick\u00fa \u010dinnos\u0165. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[30,34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoh\u00ed poznaj\u00fa hor\u010d\u00edk ako \u017eivinu, ktor\u00e1 sa odpor\u00fa\u010da pri probl\u00e9moch s k\u0155\u010dmi. Jeho mo\u017en\u00fd \u00fa\u010dinok v\u0161ak m\u00f4\u017eu vyu\u017ei\u0165 nielen <strong>\u0161portovci, <\/strong>ale aj \u017eeny v reproduk\u010dnom veku. Hor\u010d\u00edk toti\u017e pravdepodobne pom\u00e1ha <strong>zni\u017eova\u0165 v\u00fdskyt k\u0155\u010dov po\u010das men\u0161tru\u00e1cie. <\/strong>Okrem toho sa zd\u00e1, \u017ee m\u00f4\u017ee by\u0165 dobr\u00fdm pomocn\u00edkom po\u010das<strong> PMS,<\/strong> kedy pravdepodobne pom\u00e1ha zni\u017eova\u0165<strong> \u00fanavu, podr\u00e1\u017edenos\u0165, zmeny n\u00e1lady<\/strong> a in\u00e9 sympt\u00f3my typick\u00e9 pre predmen\u0161trua\u010dn\u00fd syndr\u00f3m. <span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako sa prejavuje nedostatok hor\u010d\u00edka?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Sympt\u00f3my nedostatku hor\u010d\u00edka m\u00f4\u017eu by\u0165 ve\u013emi pestr\u00e9. M\u00f4\u017ee sa prejavi\u0165 napr\u00edklad spom\u00ednan\u00fdm<strong>i svalov\u00fdmi k\u0155\u010dmi, \u00fanavou<\/strong> \u010di probl\u00e9mami so <strong>sp\u00e1nkom. <\/strong>M\u00f4\u017ee s\u00favisie\u0165 aj napr\u00edklad s podr\u00e1\u017edenos\u0165ou \u010di srdcov\u00fdmi probl\u00e9mami.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko hor\u010d\u00edka \u017eeny potrebuj\u00fa?<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Odpor\u00fa\u010dania EFSA:<\/strong>&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena: <strong>300 mg<\/strong>&nbsp;&nbsp;<\/li>\n\n\n\n<li>po\u010das tehotenstva: <strong>300 mg<\/strong>&nbsp;&nbsp;<\/li>\n\n\n\n<li>po\u010das doj\u010denia: <strong>300 mg<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/li>\n<\/ul>\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\"><strong>Odpor\u00fa\u010dania DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>priemern\u00e1 dospel\u00e1 \u017eena: <strong>300 &#8211; 310 mg<\/strong><\/li>\n\n\n\n<li>po\u010das tehotenstva: <strong>300 mg<\/strong>&nbsp;&nbsp;<\/li>\n\n\n\n<li>po\u010das doj\u010denia: <strong>300 mg<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [13]<\/span><\/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\">Kde n\u00e1jdeme hor\u010d\u00edk?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>T\u00e1to miner\u00e1lna l\u00e1tka je v potravin\u00e1ch pomerne bohato zast\u00fapen\u00e1. Jej dobr\u00fdm zdrojom s\u00fa <strong>rastlinn\u00e9 potraviny,<\/strong> a to najm\u00e4<strong> celozrnn\u00e9 produkty,<\/strong> <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>, strukoviny, orechy a semen\u00e1 <\/strong>a <strong>listov\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>. <\/strong>Zo \u017eivo\u010d\u00ed\u0161nych zdrojov ho n\u00e1jdeme najviac v <strong>ryb\u00e1ch<\/strong> a <strong>morsk\u00fdch plodoch. <\/strong>Zdrojom m\u00f4\u017eu by\u0165 aj<strong> miner\u00e1lne vody <\/strong>s obsahom hor\u010d\u00edka. Ak pr\u00edjem hor\u010d\u00edka zo stravy nesta\u010d\u00ed, m\u00f4\u017eeme si pom\u00f4c\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnkom v\u00fd\u017eivy<\/a><span class=\"tadv-color\" style=\"color:#ff6600\">.<\/span> <span class=\"tadv-color\" style=\"color:#ff6600\">[13,34]<\/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\">Potraviny bohat\u00e9 na hor\u010d\u00edk a pr\u00edklady obsahu hor\u010d\u00edka<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Obsah hor\u010d\u00edka (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">slne\u010dnicov\u00e9 semen\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">325 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u orechy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">292 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hork\u00e1 \u010dokol\u00e1da 70 &#8211; 85 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pohanka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">poh\u00e1nka<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">231 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ara\u0161idy<\/td><td class=\"has-text-align-center\" data-align=\"center\">168 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ovsen\u00e9 vlo\u010dky<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161o\u0161ovica<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniak<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">35 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pen\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac sa o hor\u010d\u00edku do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>K\u0155\u010de, \u00fanava, podr\u00e1\u017edenos\u0165 alebo sp\u00e1nok. Na \u010do \u010fal\u0161ie m\u00e1 hor\u010d\u00edk vplyv?<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-1124x750.jpg\" alt=\"benefity hor\u010d\u00edka pre \u017eeny\" class=\"wp-image-433739\" style=\"width:843px;height:563px\" title=\"benefity hor\u010d\u00edka pre \u017eeny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Beauty_ziviny_a_latky_pre_pekne_vlasy_nechty_ci_pokozku\"><\/span>10. <em>Beauty <\/em>\u017eiviny a l\u00e1tky pre pekn\u00e9 vlasy, nechty \u010di poko\u017eku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017deny sa v\u0161eobecne viac staraj\u00fa o to, ako vyzer\u00e1 ich telo. Dbaj\u00fa tak na pr\u00edjem \u017eiv\u00edn, ktor\u00e9 podporuj\u00fa zdravie ich vlasov, nechtov \u010di poko\u017eky. Ktor\u00e9 konkr\u00e9tne \u017eiviny s t\u00fdm dok\u00e1\u017eu pom\u00f4c\u0165?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-749x1124.jpeg\" alt=\"\" class=\"wp-image-433888\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1.jpeg 1364w\" 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<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/selen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sel\u00e9n<\/strong><\/a> je miner\u00e1lna l\u00e1tka s preuk\u00e1zan\u00fdmi <strong>antioxida\u010dn\u00fdmi \u00fa\u010dinkami. <\/strong>V\u010faka tomu je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou funk\u010dn\u00e9ho <strong>imunitn\u00e9ho syst\u00e9mu <\/strong>a ochrany pred mnoh\u00fdmi ochoreniami. Okrem toho je v\u0161ak cenen\u00fd aj pri starostlivosti o zdrav\u00fd vzh\u013ead, preto\u017ee pom\u00e1ha udr\u017eiava\u0165 <strong>zdravie vlasov a nechtov. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/hyaluronic-acid-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kyselina hyalur\u00f3nov\u00e1<\/strong><\/a> sa prirodzene nach\u00e1dza v mnoh\u00fdch tkaniv\u00e1ch, ako je napr\u00edklad chrupavka, vlasy \u010di poko\u017eka. Aj preto sa pou\u017e\u00edva ako s\u00fa\u010das\u0165 doplnkov v\u00fd\u017eivy, ktor\u00e9 sa zameriavaj\u00fa na<strong> zn\u00ed\u017eenie vzniku vr\u00e1sok, zabr\u00e1nenie vysychaniu pleti<\/strong> a jej<strong> celkov\u00e9 zdravie. <\/strong>Jej \u00falohou je toti\u017e zadr\u017eiava\u0165 vodu v bunk\u00e1ch, v\u010faka \u010domu m\u00f4\u017ee poko\u017eka vyzera\u0165<strong> hydratovanej\u0161ie a svie\u017eej\u0161ie.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [39]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Kolag\u00e9n<\/strong> je prote\u00edn, ktor\u00fd je prirodzenou s\u00fa\u010das\u0165ou k\u013abovej chrupavky. Aj preto sa pou\u017e\u00edva ako s\u00fa\u010das\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kolagenove-klbove-vyzivy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u013abov\u00fdch v\u00fd\u017eiv<\/a>. Jeho \u010fal\u0161\u00edm benefitom je v\u0161ak z\u00e1rove\u0148 pozit\u00edvny vplyv na zdravie poko\u017eky, preto\u017ee sa jedn\u00e1 o najviac zast\u00fapen\u00fd prote\u00edn v spojivov\u00fdch tkaniv\u00e1ch, medzi ktor\u00e9 patr\u00ed pr\u00e1ve aj ko\u017ea. <span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/d-biotin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Biot\u00edn<\/strong><\/a>, naz\u00fdvan\u00fd aj <strong>vitam\u00edn B7<\/strong>, je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou<strong> energetick\u00e9ho metabolizmu,<\/strong> \u010dinnosti<strong> nervovej s\u00fastavy<\/strong> \u010di <strong>metabolizmu sacharidov, tukov a bielkov\u00edn.<\/strong> Za zmienku v\u0161ak stoj\u00ed aj jeho mo\u017en\u00fd vplyv na zdravie <strong>vlasov, nechtov <\/strong>a <strong>poko\u017eky. <\/strong>Pr\u00e1ve preto sa db\u00e1 na jej dostato\u010dn\u00fd pr\u00edjem, napr\u00edklad pri vypad\u00e1van\u00ed vlasov \u010di snahe spomali\u0165 prib\u00fadanie vr\u00e1sok. <span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/li>\n\n\n\n<li><strong>Komplexn\u00e9 doplnky v\u00fd\u017eivy:<\/strong> \u010dastokr\u00e1t potrebujeme viac l\u00e1tok na to, aby sme dosiahli \u017eiadan\u00fd efekt na zdravie \u010di vzh\u013ead. Pr\u00e1ve kombin\u00e1ciu t\u00fdch spr\u00e1vnych l\u00e1tok sa m\u00f4\u017eeme zamera\u0165 na starostlivos\u0165 o svoje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/glowy-hair-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vlasy<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/glowy-hair-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">poko\u017eku<\/a> \u010di celkovo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pink-beauty-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00fd vzh\u013ead<\/a>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017densk\u00e9 telo m\u00e1 svoje \u0161pecifick\u00e9 potreby, ktor\u00e9 s\u00favisia najm\u00e4 s typick\u00fdmi <strong>hormon\u00e1lnymi zmenami <\/strong>a <strong>reproduk\u010dn\u00fdm zdrav\u00edm. <\/strong>Pre \u017eensk\u00fd organizmus s\u00fa tak obzvl\u00e1\u0161\u0165 v\u00fdznamn\u00e9 niektor\u00e9 vitam\u00edny a miner\u00e1lne l\u00e1tky, ako je napr\u00edklad <strong>\u017eelezo, kyselina listov\u00e1, v\u00e1pnik<\/strong> \u010di <strong>j\u00f3d. <\/strong>Ke\u010f si chce \u017eena zabezpe\u010di\u0165 dobr\u00e9 zdravie \u010di sa napr\u00edklad pripravi\u0165 na hladk\u00fd priebeh tehotenstva alebo menej zdravotn\u00fdch probl\u00e9mov v star\u0161om veku,<strong> nemala by v\u00fd\u017eivov\u00e9 po\u017eiadavky svojho tela ignorova\u0165<\/strong>. Z\u00e1kladom je <strong>pestr\u00e1 a kvalitn\u00e1 strava<\/strong> a ak to n\u00e1hodou nesta\u010d\u00ed, je v\u00fdhodn\u00e9 pom\u00f4c\u0165 si vhodn\u00fdmi <strong>doplnkami v\u00fd\u017eivy.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s \u010dl\u00e1nok zaujal a m\u00e1te v okol\u00ed \u017eeny, ktor\u00e9 tieto inform\u00e1cie tie\u017e ocenia, nev\u00e1hajte a pode\u013ete sa s nimi o tipy, ako sa lep\u0161ie stara\u0165 o svoje zdravie.&nbsp;<\/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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u017deny nie s\u00fa men\u0161ie verzie mu\u017eov s dlh\u00fdmi vlasmi. \u017densk\u00fd organizmus m\u00e1 toti\u017e mno\u017estvo fyziologick\u00fdch vlastnost\u00ed a tie so sebou nes\u00fa \u0161pecifick\u00e9 v\u00fd\u017eivov\u00e9 po\u017eiadavky. V dne\u0161nom \u010dl\u00e1nku si povieme, ktor\u00e9 \u017eiviny s\u00fa pre \u017eensk\u00e9 zdravie d\u00f4le\u017eit\u00e9.<\/p>\n","protected":false},"author":156,"featured_media":433792,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6056,6133,6134,6069],"filter_section":[],"filter_attribute":[13887,13046,13886],"class_list":{"0":"post-433508","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-doplnky-vyzivy","9":"tag-mineraly","10":"tag-vitaminy","11":"tag-zdravie","12":"filter_attribute-krasa-lifestyle","13":"filter_attribute-stravovanie","14":"filter_attribute-zdravie-lifestyle","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u017deny a v\u00fd\u017eiva: Najd\u00f4le\u017eitej\u0161ie vitam\u00edny a miner\u00e1lne l\u00e1tky pre zdravie a kr\u00e1su - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ktor\u00e9 vitam\u00edny a miner\u00e1lne l\u00e1tky s\u00fa d\u00f4le\u017eit\u00e9 pre \u017eeny? 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