{"id":434856,"date":"2023-05-01T18:00:57","date_gmt":"2023-05-01T16:00:57","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=434856"},"modified":"2024-06-20T22:39:17","modified_gmt":"2024-06-20T20:39:17","slug":"zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-a-krasu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-a-krasu\/","title":{"rendered":"\u017deny a v\u00fd\u017eiva: Nejd\u016fle\u017eit\u011bj\u0161\u00ed vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky pro zdrav\u00ed 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.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-a-krasu\/#Proc_se_lisi_vyzivove_potreby_zenskeho_tela_od_toho_muzskeho\" title=\"Pro\u010d se li\u0161\u00ed v\u00fd\u017eivov\u00e9 pot\u0159eby \u017eensk\u00e9ho t\u011bla od toho mu\u017esk\u00e9ho?\">Pro\u010d se li\u0161\u00ed v\u00fd\u017eivov\u00e9 pot\u0159eby \u017eensk\u00e9ho t\u011bla 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.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-a-krasu\/#Zeny_maji_rozdilnou_potrebu_vitaminu_a_mineralnich_latek\" title=\"\u017deny maj\u00ed rozd\u00edlnou pot\u0159ebu vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek\">\u017deny maj\u00ed rozd\u00edlnou pot\u0159ebu vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-a-krasu\/#Na_co_by_se_mela_zena_v_jidelnicku_zamerit\" title=\"Na co by se m\u011bla \u017eena v j\u00eddeln\u00ed\u010dku zam\u011b\u0159it?\">Na co by se m\u011bla \u017eena v j\u00eddeln\u00ed\u010dku zam\u011b\u0159it?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-a-krasu\/#1_Dostatek_energie\" title=\"1. Dostatek energie\">1. Dostatek 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.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-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.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-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.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-a-krasu\/#4_Vapnik\" title=\"4. V\u00e1pn\u00edk\">4. V\u00e1pn\u00edk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-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.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-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.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-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.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-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.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-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.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-a-krasu\/#10_Beauty_ziviny_a_latky_pro_pekne_vlasy_nehty_ci_pokozku\" title=\"10. Beauty \u017eiviny a l\u00e1tky pro p\u011bkn\u00e9 vlasy, nehty \u010di poko\u017eku\">10. Beauty \u017eiviny a l\u00e1tky pro p\u011bkn\u00e9 vlasy, nehty \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.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-a-krasu\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>P\u0159esto\u017ee se m\u016f\u017ee na prvn\u00ed pohled zd\u00e1t, \u017ee po\u017eadavky mu\u017esk\u00e9ho a \u017eensk\u00e9ho t\u011bla na v\u00fd\u017eivu nejsou nijak zvl\u00e1\u0161\u0165 odli\u0161n\u00e9, opak je pravdou. \u017densk\u00fd organismus toti\u017e postupuje r\u016fzn\u00fdmi fyziologick\u00fdmi zm\u011bnami, o kter\u00fdch ten mu\u017esk\u00fd nem\u00e1 ani tu\u0161en\u00ed. To se p\u0159irozen\u011b odr\u00e1\u017e\u00ed tak\u00e9 na jeho specifick\u00fdch <strong>v\u00fd\u017eivov\u00fdch pot\u0159eb\u00e1ch. <\/strong>Nap\u0159\u00edklad <strong>vy\u0161\u0161\u00ed riziko nedostatku \u017eeleza <\/strong>\u010di v\u011bt\u0161\u00ed pot\u0159eba <strong>kyseliny listov\u00e9 <\/strong>vzhledem k t\u011bhotenstv\u00ed jsou typicky \u017eensk\u00e9 nutri\u010dn\u00ed po\u017eadavky. Kter\u00e9 dal\u0161\u00ed \u017eiviny pot\u0159ebuj\u00ed \u017eeny ve v\u011bt\u0161\u00edm mno\u017estv\u00ed a pro\u010d tomu tak je?<\/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=\"Proc_se_lisi_vyzivove_potreby_zenskeho_tela_od_toho_muzskeho\"><\/span>Pro\u010d se li\u0161\u00ed v\u00fd\u017eivov\u00e9 pot\u0159eby \u017eensk\u00e9ho t\u011bla od toho mu\u017esk\u00e9ho?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e od narozen\u00ed m\u00e1 \u017eensk\u00e9 a mu\u017esk\u00e9 t\u011blo <strong>rozd\u00edln\u00e9 v\u00fd\u017eivov\u00e9 po\u017eadavky. <\/strong>Projevuje se to zejm\u00e9na na pot\u0159eb\u011b celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu, kter\u00e1 je u \u017een a d\u00edvek typicky ni\u017e\u0161\u00ed ne\u017e u mu\u017e\u016f a chlapc\u016f. B\u011bhem r\u016fstu a v\u00fdvoje se v\u0161ak odli\u0161nosti postupn\u011b prohlubuj\u00ed a li\u0161\u00ed se nap\u0159\u00edklad po\u017eadavky na makro\u017eiviny (<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">b\u00edlkoviny<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuky<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"sacharidy (opens in a new tab)\">sacharidy<\/a>) nebo mikro\u017eiviny (<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitam\u00edny<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-mineralnimi-latkami-jake-funkce-plni-kolik-jich-prijimat-a-jak-odhalit-nedostatek\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">miner\u00e1ln\u00ed l\u00e1tky<\/a>). V\u00fdrazn\u00e1 zm\u011bna nast\u00e1v\u00e1 v obdob\u00ed <strong>puberty<\/strong>, kdy doch\u00e1z\u00ed k <strong>hormon\u00e1ln\u00edm zm\u011bn\u00e1m, <\/strong>kter\u00e9 se v\u00fdrazn\u011b projevuj\u00ed i na pot\u0159eb\u011b <strong>energie a \u017eivin.<\/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\u00e1ln\u00ed zm\u011bny <\/strong>a fyziologick\u00e9 procesy, kter\u00e9 souvisej\u00ed s <strong>reproduk\u010dn\u00edm syst\u00e9mem, <\/strong>maj\u00ed na sv\u011bdom\u00ed ty nejv\u011bt\u0161\u00ed rozd\u00edly. Ji\u017e od mlad\u00e9ho v\u011bku \u017eeny jsou jej\u00ed nutri\u010dn\u00ed pot\u0159eby ovlivn\u011bny <strong>menstrua\u010dn\u00edm cyklem. <\/strong>N\u00e1sledn\u011b m\u016f\u017ee nastat obdob\u00ed, kdy se <strong>p\u0159ipravuje na t\u011bhotenstv\u00ed<\/strong>, co\u017e tak\u00e9 vy\u017eaduje ur\u010dit\u00e9 zm\u011bny v j\u00eddeln\u00ed\u010dku. Samotn\u00e9 <strong>t\u011bhotenstv\u00ed <\/strong>pak vytv\u00e1\u0159\u00ed cel\u00fd bal\u00ed\u010dek nov\u00fdch nutri\u010dn\u00edch zvl\u00e1\u0161tnost\u00ed, na kter\u00e9 by \u017eena m\u011bla db\u00e1t, kdy\u017e si chce udr\u017eet dobr\u00e9 zdrav\u00ed a z\u00e1rove\u0148 podpo\u0159it spr\u00e1vn\u00fd v\u00fdvoj plodu. D\u00e1le <strong>kojen\u00ed, <\/strong>kter\u00e9 m\u016f\u017ee n\u00e1sledovat, m\u00e1 tak\u00e9 sv\u00e9 typick\u00e9 po\u017eadavky. A kdy\u017e u\u017e bychom si mysleli, \u017ee je toho dost, p\u0159ich\u00e1z\u00ed dal\u0161\u00ed v\u00fdrazn\u00fd z\u00e1sah, kter\u00fd zam\u00e1v\u00e1 nutri\u010dn\u00edmi pot\u0159ebami, a t\u00edm je <strong>menopauza. <\/strong>V\u0161echna zm\u00edn\u011bn\u00e1 obdob\u00ed, kter\u00fdmi si \u017eensk\u00e9 t\u011blo proch\u00e1z\u00ed, jsou n\u011b\u010d\u00edm charakteristick\u00e1, a \u017eeny by tak m\u011bly o t\u011bchto sv\u00fdch specifick\u00fdch pot\u0159eb\u00e1ch v\u011bd\u011bt. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"specifika \u017eensk\u00e9ho t\u011bla\" class=\"wp-image-433546\" style=\"width:843px;height:562px\" title=\"specifika \u017eensk\u00e9ho t\u011bla\" 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_maji_rozdilnou_potrebu_vitaminu_a_mineralnich_latek\"><\/span>\u017deny maj\u00ed rozd\u00edlnou pot\u0159ebu vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/vitaminy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edny<\/strong><\/a> a <a href=\"https:\/\/gymbeam.cz\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>miner\u00e1ln\u00ed l\u00e1tky<\/strong><\/a> jsou \u017eiviny, kter\u00e9 nutn\u011b pot\u0159ebujeme k tomu, aby na\u0161e t\u011blo fungovalo spr\u00e1vn\u011b. Prakticky za v\u0161emi procesy, kter\u00e9 se d\u011bj\u00ed v lidsk\u00e9m organismu, stoj\u00ed tyto <strong>mikro\u017eiviny. <\/strong>Na\u0161\u00edm \u00fakolem je dod\u00e1vat je t\u011blu v optim\u00e1ln\u00edm mno\u017estv\u00ed <strong>formou v\u00fd\u017eivy<\/strong>, proto\u017ee si je samo nedok\u00e1\u017ee vyrobit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00edm z faktor\u016f, kter\u00e9 ovliv\u0148uj\u00ed pot\u0159ebu jednotliv\u00fdch \u017eivin, je <strong>pohlav\u00ed. <\/strong>Ji\u017e zm\u00edn\u011bn\u00e9 <strong>fyziologick\u00e9 zm\u011bny, <\/strong>kter\u00e9 \u017eensk\u00e9 t\u011blo podstupuje, maj\u00ed toti\u017e na sv\u011bdom\u00ed <strong>odli\u0161n\u00e9 v\u00fd\u017eivov\u00e9 pot\u0159eby. <\/strong>Nav\u00edc po\u017eadavky \u017eensk\u00e9ho t\u011bla na v\u00fd\u017eivu se mnohem v\u00fdrazn\u011bji m\u011bn\u00ed i v <strong>pr\u016fb\u011bhu \u017eivota.<\/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 bylo je\u0161t\u011b komplikovan\u011bj\u0161\u00ed, krom\u011b pohlav\u00ed ovliv\u0148uje pot\u0159ebu \u017eivin tak\u00e9 <strong>v\u011bk, zdravotn\u00ed stav <\/strong>\u010di <strong>m\u00edra fyzick\u00e9 a sportovn\u00ed aktivity. <\/strong>Pot\u0159eba \u017eivin je rozd\u00edln\u00e1 nap\u0159\u00edklad tak\u00e9 u \u017een, kter\u00e9 se stravuj\u00ed podle ur\u010dit\u00e9ho alternativn\u00edho stravovac\u00edho sm\u011bru, jako je nap\u0159\u00edklad<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/vegetarianstvi-vyhody-a-nevyhody-stravy-bez-masa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> vegetari\u00e1nstv\u00ed<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"veg\u00e1nstvo (opens in a new tab)\">veganstv\u00ed<\/a>. P\u0159esto v\u0161ak lze ur\u010dit konkr\u00e9tn\u00ed mikronutrienty, na jejich\u017e p\u0159\u00edjem v potrav\u011b jsou \u017eeny obecn\u011b citliv\u011bj\u0161\u00ed. Hladiny t\u011bchto vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek v t\u011ble je ide\u00e1ln\u00ed kontrolovat s pomoc\u00ed <strong>l\u00e9ka\u0159e <\/strong>a db\u00e1t na jejich dostate\u010dn\u00fd p\u0159\u00edjem prost\u0159ednictv\u00edm <strong>pestr\u00e9 stravy<\/strong>. Kdy\u017e strava nesta\u010d\u00ed nebo kdy\u017e to doporu\u010d\u00ed l\u00e9ka\u0159, je vhodn\u00e9 s\u00e1hnout po suplementaci ve form\u011b <strong>dopl\u0148ku v\u00fd\u017eivy.<\/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\u00e1ln\u00ed l\u00e1tky pro \u017eeny\" class=\"wp-image-433561\" style=\"width:843px;height:562px\" title=\"vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky pro \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_se_mela_zena_v_jidelnicku_zamerit\"><\/span>Na co by se m\u011bla \u017eena v j\u00eddeln\u00ed\u010dku zam\u011b\u0159it?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dc\u00edch si pop\u00ed\u0161eme jednotliv\u00e9 \u017eiviny, p\u0159i\u010dem\u017e se zam\u011b\u0159\u00edme i na jejich doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem. Doporu\u010den\u00e9 d\u00e1vky pro <strong>pr\u016fm\u011brnou zdravou dosp\u011blou<\/strong> <strong>\u017eenu, <\/strong>v\u010detn\u011b obdob\u00ed <strong>t\u011bhotenstv\u00ed <\/strong>a <strong>kojen\u00ed, <\/strong>budeme \u010derpat od <strong>Evropsk\u00e9ho \u00fa\u0159adu pro bezpe\u010dnost potravin (EFSA) <\/strong>a <strong>Spole\u010dnosti pro v\u00fd\u017eivu n\u011bmecky mluv\u00edc\u00edch zem\u00ed (DACH).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dostatek_energie\"><\/span>1. Dostatek energie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161ichni bychom m\u011bli db\u00e1t na to, abychom p\u0159ij\u00edmali tolik energie, kolik na\u0161e t\u011blo pot\u0159ebuje pro svou <strong>spr\u00e1vnou funkci a udr\u017een\u00ed zdrav\u00ed. <\/strong>U \u017een je v\u0161ak dostate\u010dn\u00fd kalorick\u00fd p\u0159\u00edjem je\u0161t\u011b o n\u011bco pal\u010div\u011bj\u0161\u00ed t\u00e9ma ne\u017e u mu\u017e\u016f. \u017densk\u00e9 t\u011blo je toti\u017e <strong>citliv\u011bj\u0161\u00ed na nedostate\u010dn\u00e9 dod\u00e1vky energie <\/strong>a n\u00edzk\u00fd kalorick\u00fd p\u0159\u00edjem m\u016f\u017ee s sebou p\u0159in\u00e1\u0161et <strong>specifick\u00e9 probl\u00e9my.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 jste u\u017e sly\u0161eli o <strong>energetick\u00e9 dostupnosti. <\/strong>Ta p\u0159edstavuje energii, kter\u00e1 n\u00e1m z\u016fstane pot\u00e9, co ode\u010dteme v\u00fddej energie b\u011bhem sportu od denn\u00edho kalorick\u00e9ho p\u0159\u00edjmu. Kdy\u017e je v\u00fdsledn\u00e9 \u010d\u00edslo dlouhodob\u011b p\u0159\u00edli\u0161 n\u00edzk\u00e9 (&lt;30 kcal\/kg t\u011blesn\u00e9 hmotnosti\/den), mluv\u00edme o <strong>n\u00edzk\u00e9 energetick\u00e9 dostupnosti.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017densk\u00e9 t\u011blo tehdy \u010dastokr\u00e1t hl\u00e1s\u00ed nebezpe\u010d\u00ed t\u00edm, \u017ee zastav\u00ed \u010dinnost fyziologick\u00fdch proces\u016f, kter\u00e9 nejsou \u017eivotn\u011b d\u016fle\u017eit\u00e9. B\u011b\u017en\u00e9 jsou tak poruchy reproduk\u010dn\u00edch funkc\u00ed, kter\u00e9 se projevuj\u00ed <strong>poruchami menstrua\u010dn\u00edho cyklu <\/strong>\u010di <strong>ztr\u00e1tou menstruace. <\/strong>Tento probl\u00e9m je typick\u00fd nap\u0159\u00edklad ve sv\u011bt\u011b \u017eensk\u00fdch <strong>sportovky\u0148, <\/strong>kter\u00e9 pod\u00e1vaj\u00ed velk\u00e9 v\u00fdkony s d\u016frazem na estetickou slo\u017eku, a p\u0159itom se velmi \u010dasto omezuj\u00ed ve stravov\u00e1n\u00ed. Kdy\u017e se <strong>menstrua\u010dn\u00ed dysfunkce <\/strong>a <strong>n\u00edzk\u00e1 energetick\u00e1 dostupnost <\/strong>spoj\u00ed s <strong>n\u00edzkou kostn\u00ed denzitou, <\/strong>tvo\u0159\u00ed komplexn\u00ed probl\u00e9m, pojmenovan\u00fd jako <strong>\u017eensk\u00e1 atletick\u00e1 tri\u00e1da. <\/strong>Ta s sebou nese \u0159adu zdravotn\u00edch probl\u00e9m\u016f, v\u010detn\u011b oslaben\u00e9 imunity, chronick\u00e9 \u00fanavy \u010di vy\u0161\u0161\u00edho rizika zran\u011bn\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o t\u00e9matu \u017eensk\u00e9 atletick\u00e9 tri\u00e1dy v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-bojovat-se-ztratou-menstruace-a-dalsimi-priznaky-zenske-atleticke-triady\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak bojovat se ztr\u00e1tou menstruace a dal\u0161\u00edmi p\u0159\u00edznaky \u017eensk\u00e9 atletick\u00e9 tri\u00e1dy? <\/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\">Kolik energie \u017eeny pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<p>Pot\u0159eba energetick\u00e9ho p\u0159\u00edjmu se odv\u00edj\u00ed od <strong>v\u011bku <\/strong>\u017eeny, <strong>zdravotn\u00edho stavu <\/strong>\u010di <strong>\u017eivotn\u00edho stylu a sportovn\u00ed aktivity. <\/strong>Doporu\u010den\u00ed EFSA se pohybuje <strong>1880 &#8211; 2680 kcal\/den, <\/strong>p\u0159i\u010dem\u017e nejni\u017e\u0161\u00ed hodnota plat\u00ed pro \u017eeny se sedav\u00fdm zp\u016fsobem \u017eivota, zat\u00edmco ta nejvy\u0161\u0161\u00ed m\u016f\u017ee b\u00fdt vhodn\u00e1 pro sportovkyn\u011b a velmi aktivn\u00ed \u017eeny. Kalorick\u00fd p\u0159\u00edjem je v\u0161ak velmi individu\u00e1ln\u00ed a v\u017edy by m\u011bl b\u00fdt p\u0159izp\u016fsoben aktu\u00e1ln\u00ed situaci. Pokud pot\u0159ebujete pomoci s jeho v\u00fdpo\u010dtem, m\u016f\u017eete vyu\u017e\u00edt na\u0161i <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>online kalkula\u010dku energetick\u00e9ho p\u0159\u00edjmu.<\/strong><\/a> <span class=\"tadv-color\" style=\"color: #ff6600\">[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.cz\/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>, kterou zn\u00e1me i pod n\u00e1zvem <strong>vitam\u00edn B9, <\/strong>je \u017eivina nezbytn\u00e1 pro spr\u00e1vn\u00fd <strong>v\u00fdvoj lidsk\u00e9ho organismu. <\/strong>D\u016fle\u017eitou roli hraje ji\u017e b\u011bhem <strong>t\u011bhotenstv\u00ed, <\/strong>kdy p\u0159isp\u00edv\u00e1 ke spr\u00e1vn\u00e9mu <strong>r\u016fstu a v\u00fdvoji plodu<\/strong>. Je to tak <strong>jeden z nejv\u00edce zd\u016fraz\u0148ovan\u00fdch vitam\u00edn\u016f <\/strong>ve vztahu k t\u011bhotenstv\u00ed. Ide\u00e1ln\u00ed je ov\u0161em db\u00e1t na jeho dostate\u010dn\u00fd p\u0159\u00edjem nejen b\u011bhem tohoto obdob\u00ed, ale celkov\u011b b\u011bhem <strong>reproduk\u010dn\u00edho v\u011bku \u017eeny. <\/strong>T\u011blo je tak d\u00edky n\u011bmu <strong>l\u00e9pe p\u0159ipraveno<\/strong> <strong>na p\u0159\u00edpadn\u00e9 t\u011bhotenstv\u00ed. <\/strong>Kyselina listov\u00e1 se nav\u00edc pod\u00edl\u00ed na norm\u00e1ln\u00ed <strong>tvorb\u011b krve <\/strong>\u010di nap\u0159\u00edklad spr\u00e1vn\u00e9 funkci <strong>imunitn\u00edho syst\u00e9mu. <\/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\">Jak se projevuje nedostatek kyseliny listov\u00e9?<\/h3>\n\n\n\n<p>Nejz\u00e1va\u017en\u011bj\u0161\u00ed projevy nedostatku kyseliny listov\u00e9 souvis\u00ed pr\u00e1v\u011b s v\u00fdvojem plodu b\u011bhem t\u011bhotenstv\u00ed. Deficit tohoto vitam\u00ednu toti\u017e zvy\u0161uje riziko vzniku <strong>poruch neur\u00e1ln\u00ed trubice <\/strong>u vyv\u00edjej\u00edc\u00edho se plodu. Neur\u00e1ln\u00ed trubice je <strong>z\u00e1klad nervov\u00e9ho syst\u00e9mu, ze kter\u00e9ho se formuje mozek a m\u00edcha. <\/strong>Jej\u00ed porucha se tak m\u016f\u017ee projevit nap\u0159\u00edklad roz\u0161t\u011bpem p\u00e1te\u0159e. <span class=\"tadv-color\" style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00edzk\u00fd p\u0159\u00edjem tohoto vitam\u00ednu se m\u016f\u017ee projevit i<strong> an\u00e9mi\u00ed <\/strong>(chudokrevnost), <strong>\u00fanavou <\/strong>a pocitem <strong>nedostatku energie <\/strong>\u010di <strong>psychick\u00fdmi probl\u00e9my. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik kyseliny listov\u00e9 \u017eeny denn\u011b pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Doporu\u010den\u00ed EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena: <strong>330 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed: <strong>600 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed:<strong> 500<\/strong> <strong>\u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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>Doporu\u010den\u00ed DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena: <strong>300 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed: <strong>550 \u03bcg<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed: <strong>450 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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 najdeme kyselinu listovou?<\/h3>\n\n\n\n<p>Na kyselinu listovou jsou bohat\u00e9 zejm\u00e9na <strong>rostlinn\u00e9 potraviny. <\/strong>P\u0159esto\u017ee se ur\u010dit\u00e9 mno\u017estv\u00ed vitam\u00ednu nach\u00e1z\u00ed t\u00e9m\u011b\u0159 ve v\u0161ech rostlinn\u00fdch zdroj\u00edch, mezi ty nejbohat\u0161\u00ed pat\u0159\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lu\u0161t\u011bniny<\/strong><\/a><strong>, listov\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a>, pomeran\u010d, grapefruit, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ara\u0161\u00eddy<\/strong><\/a><strong> \u010di <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o\u0159echy<\/strong><\/a><strong>.<\/strong> Kyselinu listovou najdeme nap\u0159\u00edklad i ve&nbsp;<b>vnit\u0159nostech <\/b>\u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/lahudkove-drozdi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dro\u017ed\u00ed<\/strong><\/a><strong><span class=\"tadv-color\" style=\"color: #ff6600\">. <\/span><\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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 listovou<\/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\">Potravina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obsah kyseliny listov\u00e9 (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010do\u010dka<\/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.cz\/bio-cizrna-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\"cizrna (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cizrna<\/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 sal\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\">pomeran\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 href=\"https:\/\/gymbeam.cz\/arasidy-neprazene.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">240 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/mandle-raw1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">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 listov\u00e9\" class=\"wp-image-433611\" title=\"benefity kyseliny listov\u00e9\" 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 href=\"https:\/\/gymbeam.cz\/zelezo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017delezo<\/strong><\/a> m\u00e1 v t\u011ble nespo\u010detn\u00e9 mno\u017estv\u00ed funkc\u00ed. Nejzn\u00e1m\u011bj\u0161\u00ed je pro sv\u016fj pod\u00edl na <strong>tvorb\u011b \u010derven\u00fdch krvinek a hemoglobinu <\/strong>a jako pomoc p\u0159i <strong>p\u0159enosu kysl\u00edku. <\/strong>Krom\u011b toho se v\u0161ak \u00fa\u010dastn\u00ed <strong>tvorby energie, <\/strong>pom\u00e1h\u00e1 udr\u017eovat <strong>norm\u00e1ln\u00ed kognitivn\u00ed funkce <\/strong>\u010di spr\u00e1vn\u00e9 fungov\u00e1n\u00ed <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 se v\u0161ak z\u00e1rove\u0148 o \u017eivinu, jej\u00ed\u017e deficit je obecn\u011b velmi <strong>roz\u0161\u00ed\u0159en\u00fd, <\/strong>a to obzvl\u00e1\u0161t\u011b u \u017een v <strong>reproduk\u010dn\u00edm v\u011bku. <\/strong>\u017deny se b\u011b\u017en\u011b pot\u00fdkaj\u00ed s <strong>an\u00e9mi\u00ed (chudokrevnost\u00ed), <\/strong>proto\u017ee \u017eelezo se pravideln\u011b ztr\u00e1c\u00ed krv\u00ed p\u0159i <strong>menstruaci. <\/strong>Pokud m\u00e1 \u017eena opakovan\u011b siln\u00e9 krv\u00e1cen\u00ed, m\u016f\u017ee to v\u00e9st k <strong>v\u00fdrazn\u011bj\u0161\u00edmu deficitu \u017eeleza.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak se projevuje nedostatek \u017eeleza?<\/h3>\n\n\n\n<p>M\u00edrn\u00fd nedostatek \u017eeleza se nemus\u00ed projevovat v\u017edy. \u010castokr\u00e1t to zjist\u00edme n\u00e1hodn\u011b p\u0159i odb\u011brech krve. V\u011bt\u0161\u00ed deficit se v\u0161ak poj\u00ed se symptomy, jako jsou <strong>studen\u00e9 ruce a nohy, \u00fanava, bledost k\u016f\u017ee \u010di z\u00e1vrat\u011b. <\/strong>M\u016f\u017ee se projevovat tak\u00e9 <strong>du\u0161nost\u00ed, tachykardi\u00ed <\/strong>(nadm\u011brn\u00e9 bu\u0161en\u00ed srdce) \u010di <strong>bolest\u00ed na hrudi.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[20,29]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik \u017eeleza \u017eeny denn\u011b pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Doporu\u010den\u00ed EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena p\u0159ed menopauzou: <strong>16 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena po menopauze: <strong>11 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed:<strong> 16 mg<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed: <strong>16 mg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Doporu\u010den\u00ed DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena: <strong>15 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed: <strong>30 mg<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed:<strong> 20 mg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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 najdeme \u017eelezo?<\/h3>\n\n\n\n<p>Na \u017eelezo je bohat\u00fdch mnoho potravin jak <strong>\u017eivo\u010di\u0161n\u00e9ho, <\/strong>tak <strong>rostlinn\u00e9ho p\u016fvodu. <\/strong>Hlavn\u00edmi <strong>\u017eivo\u010di\u0161n\u00fdmi <\/strong>zdroji jsou <strong>maso, vnit\u0159nosti <\/strong>a <strong>vejce. <\/strong>Z rostlin jsou na \u017eelezo nejbohat\u0161\u00ed <strong>lu\u0161t\u011bniny, <\/strong><a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovesn\u00e9 vlo\u010dky<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/cokolady\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010dokol\u00e1da<\/strong><\/a> \u010di <strong>o\u0159echy a semena.<\/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\u010di\u0161n\u00e9 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\">Potravina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obsah \u017eeleza (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">vep\u0159ov\u00e1 pe\u010den\u011b<\/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.cz\/blog\/tag\/hovezi-maso\/\" class=\"ek-link\">hov\u011bz\u00ed maso<\/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\">vep\u0159ov\u00e9 maso<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vaje\u010dn\u00fd \u017eloutek<\/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\">Rostlinn\u00e9 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\">Potravina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obsah \u017eeleza (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/bio-slunecnicova-seminka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slune\u010dnicov\u00e1 semena<\/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 href=\"https:\/\/gymbeam.cz\/dark-chocolate-90-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ho\u0159k\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 href=\"https:\/\/gymbeam.cz\/mandle-raw1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hr\u00e1ch<\/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\">\u010do\u010dka<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/spenat-cs\/\" class=\"ek-link\">\u0161pen\u00e1t<\/a><\/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>Rostlinn\u00e9 a \u017eivo\u010di\u0161n\u00e9 zdroje v\u0161ak nem\u016f\u017eeme pova\u017eovat za rovnocenn\u00e9. Tzv. <strong>nehemov\u00e9 \u017eelezo v rostlinn\u00fdch potravin\u00e1ch <\/strong>je toti\u017e <strong>m\u00e9n\u011b dostupn\u00e9 pro t\u011blo <\/strong>ne\u017e <strong>hemov\u00e9 v \u017eivo\u010di\u0161n\u00fdch zdroj\u00edch. <\/strong>Zat\u00edmco z \u017eivo\u010di\u0161n\u00fdch potravin z\u00edsk\u00e1me cca <strong>15 &#8211; 35 % <\/strong>\u017eeleza, z rostlinn\u00fdch je to pouze kolem <strong>5 &#8211; 12 %. <\/strong>Kdy\u017e \u017eena nedok\u00e1\u017ee naplnit dostate\u010dn\u00fd p\u0159\u00edjem \u017eeleza ve form\u011b potravin, je vhodn\u00e9 zv\u00e1\u017eit <a href=\"https:\/\/gymbeam.cz\/zelezo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopln\u011bk 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>Vst\u0159ebatelnost nehemov\u00e9ho \u017eeleza v\u0161ak m\u016f\u017eeme podpo\u0159it, a to nap\u0159\u00edklad kombinac\u00ed s <a href=\"https:\/\/gymbeam.cz\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00ednem C<\/strong><\/a> nebo <strong>\u017eivo\u010di\u0161n\u00fdmi b\u00edlkovinami.<\/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 pro \u017eeny\" class=\"wp-image-433627\" style=\"width:843px;height:563px\" title=\"benefity \u017eeleza pro \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\u00e1pn\u00edk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.cz\/vapnik\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">V\u00e1pn\u00edk<\/a> <\/strong>pot\u0159ebujeme pro zdrav\u00ed na\u0161ich <strong>kost\u00ed <\/strong>a <strong>zub\u016f, <\/strong>ale je nezbytn\u00fd nap\u0159\u00edklad tak\u00e9 pro spr\u00e1vn\u00fd <strong>p\u0159enos nervov\u00fdch vzruch\u016f <\/strong>\u010di <strong>kontrakci (stahov\u00e1n\u00ed) sval\u016f. <\/strong>Pr\u00e1v\u011b ta obecn\u011b zn\u00e1m\u00e1 funkce v kostn\u00edm metabolismu je hlavn\u00ed d\u016fvod, pro\u010d je v\u00e1pn\u00edk specifick\u00fd pro \u017eensk\u00e9 zdrav\u00ed. \u017deny maj\u00ed toti\u017e <strong>vy\u0161\u0161\u00ed riziko osteopor\u00f3zy <\/strong>v porovn\u00e1n\u00ed s mu\u017ei kv\u016fli <strong>hormon\u00e1ln\u00edm zm\u011bn\u00e1m, <\/strong>kter\u00e9 nast\u00e1vaj\u00ed v pr\u016fb\u011bhu <strong>menopauzy <\/strong>(ni\u017e\u0161\u00ed hladina estrogenu podporuje \u0159\u00eddnut\u00ed kostn\u00ed hmoty).<span style=\"color: #ff6600\" class=\"tadv-color\">&nbsp;[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>Podle v\u00fdzkumu byl v Evrop\u011b v roce 2019 <strong>\u010dty\u0159n\u00e1sobn\u00fd v\u00fdskyt <\/strong>osteopor\u00f3zy u \u017een v porovn\u00e1n\u00ed s mu\u017ei. Zat\u00edmco <strong>6,6 % mu\u017e\u016f <\/strong>nad 50 let trp\u011blo osteopor\u00f3zou, u \u017een ve stejn\u00e9 v\u011bkov\u00e9 skupin\u011b to bylo a\u017e <strong>22,6 %. <\/strong>Dostate\u010dn\u00fd p\u0159\u00edjem v\u00e1pn\u00edku je tak pro \u017eeny velmi d\u016fle\u017eit\u00fd pro udr\u017een\u00ed kvalitn\u00ed kostn\u00ed hmoty. Nem\u011bli bychom zapom\u00ednat na to, \u017ee je vhodn\u00e9 za\u010d\u00edt budovat z\u00e1soby co nejd\u0159\u00edve, proto\u017ee <strong>vrchol mno\u017estv\u00ed kostn\u00ed hmoty <\/strong>nast\u00e1v\u00e1 u v\u011bt\u0161iny lid\u00ed mezi <strong>25. a\u017e 30. rokem \u017eivota. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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>Zaj\u00edmav\u00e9 je, \u017ee v\u011bdci d\u00e1vaj\u00ed do souvislosti <strong>v\u00e1pn\u00edk <\/strong>tak\u00e9 s <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-jak-zmirnit-bolestivou-menstruaci-a-harmonizovat-cyklus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>p\u0159edmenstrua\u010dn\u00edm syndromem (PMS).<\/strong><\/a> Zd\u00e1 se toti\u017e, \u017ee \u017eeny maj\u00ed p\u0159ed menstruac\u00ed <strong>ni\u017e\u0161\u00ed hladiny v\u00e1pn\u00edku v krvi. <\/strong>To je z\u00e1rove\u0148 podpo\u0159eno p\u016fsoben\u00edm estrogenu, jeho\u017e hladina je v tomto obdob\u00ed cyklu vy\u0161\u0161\u00ed. Estrogen tak sice podporuje <strong>ukl\u00e1d\u00e1n\u00ed v\u00e1pn\u00edku v kostech, <\/strong>ale vzhledem k jeho n\u00edzk\u00e9 hladin\u011b v krvi pravd\u011bpodobn\u011b m\u011bn\u00ed aktivitu serotoninu, kter\u00fd <strong>ovliv\u0148uje n\u00e1ladu. <\/strong>S v\u00fdkyvem hladin estrogenu a v\u00e1pn\u00edku tak mohou z\u0159ejm\u011b souviset i <strong>v\u00fdkyvy n\u00e1lad typick\u00e9 pro PMS<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Jak se projevuje nedostatek v\u00e1pn\u00edku?<\/h3>\n\n\n\n<p>Nedostatek v\u00e1pn\u00edku se m\u016f\u017ee projevit r\u016fzn\u00fdmi symptomy rozm\u00edst\u011bn\u00fdmi po cel\u00e9m t\u011ble. M\u016f\u017eeme ho vid\u011bt na <strong>\u0161t\u011bp\u00edc\u00edch se nehtech, vypad\u00e1v\u00e1n\u00ed vlas\u016f <\/strong>\u010di <strong>k\u0159ehk\u00e9 poko\u017ece. <\/strong>V\u00e1\u017en\u011bj\u0161\u00ed deficit se m\u016f\u017ee projevit nap\u0159\u00edklad <strong>svalov\u00fdmi k\u0159e\u010demi, poruchami v srde\u010dn\u00ed \u010dinnosti <\/strong>\u010di <strong>kognitivn\u00edmi poruchami<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik v\u00e1pn\u00edku \u017eeny denn\u011b pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Doporu\u010den\u00ed EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena: <strong>950 &#8211; 1000 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed:<strong> 950 &#8211; 1000 mg<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed:<strong> 950 &#8211; 1000 mg <\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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>Doporu\u010den\u00ed DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena: <strong>1000 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed: <strong>1000 mg<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed:<strong> 1000 mg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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 najdeme v\u00e1pn\u00edk?<\/h3>\n\n\n\n<p>Na v\u00e1pn\u00edk jsou bohat\u00e9 rostlinn\u00e9 i \u017eivo\u010di\u0161n\u00e9 potraviny. Za <strong>lep\u0161\u00ed zdroj <\/strong>jsou v\u0161ak pova\u017eov\u00e1ny ty <strong>\u017eivo\u010di\u0161n\u00e9, <\/strong>proto\u017ee v\u00e1pn\u00edk je z nich l\u00e9pe <strong>vst\u0159ebateln\u00fd. <\/strong>Na rozd\u00edl od rostlinn\u00fdch potravin toti\u017e neobsahuj\u00ed <strong>oxal\u00e1ty, kyselinu fytovou <\/strong>a dal\u0161\u00ed l\u00e1tky, kter\u00e9 sni\u017euj\u00ed vst\u0159ebatelnost v\u00e1pn\u00edku. Zat\u00edmco se z rostlinn\u00fdch zdroj\u016f vst\u0159eb\u00e1 cca <strong>5 % <\/strong>v\u00e1pn\u00edku, z t\u011bch \u017eivo\u010di\u0161n\u00fdch z\u00edsk\u00e1me zhruba <strong>30 %<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u010di\u0161n\u00e9 potraviny bohat\u00e9 na v\u00e1pn\u00edk<\/h4>\n\n\n\n<p>Nejlep\u0161\u00edmi \u017eivo\u010di\u0161n\u00fdmi zdroji jsou <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky, sardinky <\/strong>a <strong>vejce.<\/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\">Potravina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obsah v\u00e1pn\u00edku (100 g)<\/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 href=\"https:\/\/gymbeam.cz\/sardinky-v-olivovem-oleji-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" 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\">b\u00edl\u00fd 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 \u017eloutek<\/td><td class=\"has-text-align-center\" data-align=\"center\">129 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ml\u00e9ko<\/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\">Rostlinn\u00e9 potraviny bohat\u00e9 na v\u00e1pn\u00edk<\/h4>\n\n\n\n<p>Nejlep\u0161\u00edmi rostlinn\u00fdmi zdroji jsou <strong>m\u00e1k, <\/strong><a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a semena<\/a> a<strong> ko\u0161\u0165\u00e1lov\u00e1 zelenina<\/strong> (kapusta, brokolice, kv\u011bt\u00e1k, kedluben apod.).<\/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\">Potravina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obsah v\u00e1pn\u00edku (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/mak-modry-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e1k<\/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\u00e9 zel\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 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\">99 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">brokolice<\/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\u00e1pn\u00edk m\u016f\u017eeme z\u00edskat tak\u00e9 z potravin, kter\u00e9 jsou j\u00edm <strong>obohacen\u00e9 (fortifikovan\u00e9). <\/strong>\u010castokr\u00e1t ho najdeme p\u0159idan\u00fd nap\u0159\u00edklad v <strong>rostlinn\u00fdch n\u00e1poj\u00edch <\/strong>(mandlov\u00e1, s\u00f3jov\u00e1 a dal\u0161\u00ed rostlinn\u00e1 \u201eml\u00e9ka\u201c), <strong>sn\u00edda\u0148ov\u00fdch <\/strong><a href=\"https:\/\/gymbeam.cz\/cerealie-a-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cere\u00e1li\u00edch<\/strong><\/a> \u010di <strong>ovocn\u00fdch d\u017eusech.<\/strong> Pokud v\u0161ak p\u0159irozen\u00e9 potravinov\u00e9 zdroje \u010di potraviny obohacen\u00e9 v\u00e1pn\u00edkem nesta\u010d\u00ed k napln\u011bn\u00ed jeho dostate\u010dn\u00e9ho p\u0159\u00edjmu, m\u016f\u017eeme ho z\u00edskat tak\u00e9 z <a href=\"https:\/\/gymbeam.cz\/vapnik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148ku v\u00fd\u017eivy<\/a>.<\/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\u00e1pn\u00edk d\u016fle\u017eit\u00fd pro zdrav\u00ed \u017een\" class=\"wp-image-433642\" title=\"v\u00e1pn\u00edk d\u016fle\u017eit\u00fd pro zdrav\u00ed \u017een\" 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 href=\"https:\/\/gymbeam.cz\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn D<\/a> <\/strong>m\u00e1 v t\u011ble nespo\u010detn\u00e9 mno\u017estv\u00ed funkc\u00ed. Zasahuje do funkce <strong>imunitn\u00edho syst\u00e9mu, <\/strong>norm\u00e1ln\u00ed funkce <strong>\u0161t\u00edtn\u00e9 \u017el\u00e1zy <\/strong>\u010di <strong>sval\u016f. <\/strong>Krom\u011b toho je v\u0161ak velmi d\u016fle\u017eitou sou\u010d\u00e1st\u00ed <strong>kostn\u00edho zdrav\u00ed, <\/strong>jeliko\u017e se pod\u00edl\u00ed na optim\u00e1ln\u00edm <strong>vst\u0159eb\u00e1v\u00e1n\u00ed a vyu\u017eit\u00ed v\u00e1pn\u00edku a fosforu. <\/strong>Podobn\u011b jako zmi\u0148ovan\u00fd v\u00e1pn\u00edk je tak pro \u017eeny obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00fd kv\u016fli jejich <strong>vy\u0161\u0161\u00edmu riziku vzniku osteopor\u00f3zy.&nbsp;<\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak se projevuje nedostatek vitam\u00ednu D?<\/h3>\n\n\n\n<p>Symptom\u016f nedostatku vitam\u00ednu D je pom\u011brn\u011b mnoho. M\u016f\u017ee se projevit <strong>oslaben\u00fdmi kostmi, m\u00e9n\u011b v\u00fdkonnou imunitou <\/strong>a v\u011bt\u0161\u00ed <strong>n\u00e1chylnost\u00ed k infekc\u00edm <\/strong>\u010di nap\u0159\u00edklad <strong>\u00fanavou a slabost\u00ed. <\/strong>Tento deficit m\u016f\u017ee souviset nap\u0159\u00edklad tak\u00e9 s <strong>hor\u0161\u00ed regenerac\u00ed <\/strong>a hojen\u00edm ran, i zhor\u0161enou kvalitou sp\u00e1nku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik vitam\u00ednu D \u017eeny denn\u011b pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Doporu\u010den\u00ed EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena: <strong>15 \u03bcg<\/strong><\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed: <strong>15 \u03bcg<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed: <strong>15 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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>Doporu\u010den\u00ed DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena: <strong>20 \u03bcg<\/strong><\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed: <strong>20 \u03bcg<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed: <strong>20 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kde najdeme vitam\u00edn D?<\/h3>\n\n\n\n<p>Hlavn\u00edm zdrojem vitam\u00ednu D je <strong>slune\u010dn\u00ed z\u00e1\u0159en\u00ed. <\/strong>Z potravin vynikaj\u00ed v jeho obsahu <strong>tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby, ryb\u00ed tuk, vnit\u0159nosti <\/strong>(zejm\u00e9na j\u00e1tra) a <strong>vaje\u010dn\u00fd \u017eloutek. <\/strong>M\u016f\u017ee se tak\u00e9 nach\u00e1zet v <strong>houb\u00e1ch <\/strong>a <strong>li\u0161ejn\u00edc\u00edch, <\/strong>kde vznik\u00e1 p\u016fsoben\u00edm UVB z\u00e1\u0159en\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">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\">Potravina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obsah vitam\u00ednu D (100 g)<\/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 \u017eloutek<\/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>Jin\u00e9 potraviny jsou v\u0161ak na vitam\u00edn D chud\u00e9. Vzhledem k tomu (i kr\u00e1tk\u00e9mu obdob\u00ed), kdy je n\u00e1m dop\u0159\u00e1no slune\u010dn\u00e9 po\u010das\u00ed, je pom\u011brn\u011b t\u011b\u017ek\u00e9 naplnit denn\u00ed pot\u0159ebu tohoto vitam\u00ednu. Proto je v\u011bt\u0161inou v\u00fdhodn\u00e9 suplementovat ho ve form\u011b <a href=\"https:\/\/gymbeam.cz\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148ku v\u00fd\u017eivy<\/a>. Pokud nedostatek vitam\u00ednu D prov\u00e1z\u00ed i deficit v\u00e1pn\u00edku, m\u016f\u017ee b\u00fdt vhodn\u00e9 dopl\u0148ovat je <a href=\"https:\/\/gymbeam.cz\/vapnik-vitamin-d3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sou\u010dasn\u011b<\/a> a&nbsp;je\u0161t\u011b v\u00edce tak podpo\u0159it kostn\u00ed metabolismus. Se suplementac\u00ed nemus\u00ed m\u00edt probl\u00e9m ani <strong>vegani<\/strong>, jeliko\u017e dnes ji\u017e existuj\u00ed dopl\u0148ky v\u00fd\u017eivy s dob\u0159e vst\u0159ebateln\u00fdm vitam\u00ednem D <a href=\"https:\/\/gymbeam.cz\/bio-vitamin-d3-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00e9ho p\u016fvodu<\/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\u00ednu D v\u00e1m v\u00edce prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitam\u00edn D: Pro\u010d je tak d\u016fle\u017eit\u00fd, co zp\u016fsobuje nedostatek a jak ho doplnit?<\/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.cz\/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> jsou<strong> polynenasycen\u00e9 mastn\u00e9 kyseliny<\/strong>, kter\u00e9 jsou sou\u010d\u00e1st\u00ed tuku a spojuje se s nimi mnoho zdravotn\u00edch benefit\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto zdrav\u00e9 tuky, konkr\u00e9tn\u011b nap\u0159\u00edklad <strong>kyselina alfa-linolenov\u00e1,<\/strong> pom\u00e1haj\u00ed udr\u017eet<strong> norm\u00e1ln\u00ed hladinu cholesterolu,<\/strong> a tak maj\u00ed pozitivn\u00ed vliv na srde\u010dn\u011b-c\u00e9vn\u00ed zdrav\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omega-3 mastn\u00e9 kyseliny s dlouh\u00fdm \u0159et\u011bzcem <strong>EPA<\/strong> a <strong>DHA<\/strong> krom\u011b srdce ovliv\u0148uj\u00ed tak\u00e9 zdrav\u00ed <strong>zraku<\/strong> \u010di <strong>mozku<\/strong>. D\u00e1le se mohou pod\u00edlet na zdrav\u00ed poko\u017eky \u010di nap\u0159\u00edklad funkci imunity. <span class=\"tadv-color\" style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U&nbsp;\u017een jsou omega-3 MK nav\u00edc d\u016fle\u017eit\u00e9 kv\u016fli jejich vztahu k <strong>t\u011bhotenstv\u00ed <\/strong>\u010di <strong>gynekologick\u00fdm probl\u00e9m\u016fm. <\/strong>Studie n\u00e1m toti\u017e nazna\u010duj\u00ed, \u017ee omega-3 by mohly m\u00edt pozitivn\u00ed vliv na riziko vzniku <strong>endometri\u00f3zy <\/strong>\u010di <strong>rakoviny prsu.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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 b\u011bhem t\u011bhotenstv\u00ed mohly hr\u00e1t roli p\u0159i p\u0159edch\u00e1zen\u00ed<strong> p\u0159ed\u010dasn\u00e9ho porodu <\/strong>a z\u0159ejm\u011b maj\u00ed pozitivn\u00ed vliv na v\u00fdvoj<strong> nervov\u00e9ho syst\u00e9mu plodu.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"> [5,18,22,27,28]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik omega-3 MK \u017eeny denn\u011b pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Doporu\u010den\u00ed EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA<\/strong><\/li>\n\n\n\n<li>p\u0159\u00edjem <strong>ALA<\/strong> by m\u011bl tvo\u0159it <strong>0,5 % celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu (CEP)<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA <\/strong>nav\u00fd\u0161en\u00e9 o dal\u0161\u00edch <strong>100 &#8211; 200 mg DHA<\/strong><\/li>\n\n\n\n<li>p\u0159\u00edjem <strong>ALA<\/strong> by m\u011bl tvo\u0159it <strong>0,5 % CEP<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA <\/strong>nav\u00fd\u0161en\u00e9 o dal\u0161\u00edch<strong> 100 &#8211; 200 mg DHA<\/strong><\/li>\n\n\n\n<li>p\u0159\u00edjem <strong>ALA<\/strong> by m\u011bl tvo\u0159it <strong>0,5 % CEP<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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>Doporu\u010den\u00ed DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>u pr\u016fm\u011brn\u00e9 dosp\u011bl\u00e9 \u017eeny, i b\u011bhem t\u011bhotenstv\u00ed a kojen\u00ed, by m\u011bl p\u0159\u00edjem <strong>ALA <\/strong>tvo\u0159it <strong>0,5 % CEP<\/strong><\/li>\n\n\n\n<li>doporu\u010den\u00ed pro p\u0159\u00edjem EPA a DHA neexistuje <span class=\"tadv-color\" style=\"color: #ff6600\">[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 najdeme omega-3 MK?<\/h3>\n\n\n\n<p>Kyselinu <strong>alfa-linolenovou (ALA), <\/strong>kter\u00e1 je pro n\u00e1s <strong>esenci\u00e1ln\u00ed <\/strong>a pot\u0159ebujeme ji tak p\u0159ij\u00edmat z potravy, najdeme nejv\u00edce zastoupenou v <a href=\"https:\/\/gymbeam.cz\/bio-lnena-semena-hneda-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ln\u011bn\u00fdch semenech<\/strong><\/a><strong>, ln\u011bn\u00e9m oleji, <\/strong><a href=\"https:\/\/gymbeam.cz\/sprej-na-vareni-canola-cooking-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0159epkov\u00e9m oleji<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/vlasske-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vla\u0161sk\u00fdch o\u0159e\u0161\u00edch<\/strong><\/a><strong>, s\u00f3je <\/strong>\u010di nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chia semenech<\/strong><\/a><strong>. EPA a DHA <\/strong>se \u010d\u00e1ste\u010dn\u011b tvo\u0159\u00ed z ALA, ale pod\u00edl t\u00e9to p\u0159em\u011bny je pom\u011brn\u011b mal\u00fd. P\u0159ibli\u017en\u011b pouze <strong>5 % <\/strong>se p\u0159em\u011bn\u00ed na EPA a <strong>m\u00e9n\u011b ne\u017e 0,5 % <\/strong>na DHA. Pro \u010derp\u00e1n\u00ed jejich benefit\u016f je tak d\u016fle\u017eit\u00e9 z\u00edsk\u00e1vat je tak\u00e9 z jin\u00fdch zdroj\u016f.<\/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 jsou nejv\u00edce zastoupeny v <strong>tu\u010dn\u00fdch mo\u0159sk\u00fdch ryb\u00e1ch <\/strong>(<a href=\"https:\/\/gymbeam.cz\/blog\/tag\/losos-cs\/\" class=\"ek-link\">losos<\/a>, makrela, sle\u010f apod.) a <strong>ryb\u00edm tuku. <\/strong>Rostlinn\u00fdm zdrojem jsou tak\u00e9 <strong>mo\u0159sk\u00e9 \u0159asy. <\/strong>Vzhledem k mal\u00e9mu mno\u017estv\u00ed potravinov\u00fdch zdroj\u016f je v\u0161ak pom\u011brn\u011b t\u011b\u017ek\u00e9 naplnit jejich doporu\u010denou denn\u00ed d\u00e1vku. Proto m\u016f\u017ee b\u00fdt vhodn\u00e9 suplementovat je ve form\u011b <strong>dopl\u0148ku v\u00fd\u017eivy, <\/strong>a\u0165 u\u017e z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryb\u00edho oleje<\/a> nebo nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vegan-omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mo\u0159sk\u00fdch \u0159as<\/a> vhodn\u00fdch i pro vegany.<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>Komplexn\u011bj\u0161\u00ed informace o omega-3 mastn\u00fdch kyselin\u00e1ch v\u00e1m poskytne \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/omega-3-mastne-kyseliny-konzumujete-jich-dostatek-a-ve-spravnem-pomeru-k-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 mastn\u00e9 kyseliny: Konzumujete jich dostatek a ve spr\u00e1vn\u00e9m pom\u011bru 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\u016fle\u017eit\u00e9 pro zdrav\u00ed \u017een\" class=\"wp-image-433693\" style=\"width:843px;height:562px\" title=\"omega-3 mastn\u00e9 kyseliny d\u016fle\u017eit\u00e9 pro zdrav\u00ed \u017een\" 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.cz\/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 nezbytn\u00fd pro mnoho proces\u016f v organismu, jako nap\u0159\u00edklad norm\u00e1ln\u00ed funkce <strong>\u0161t\u00edtn\u00e9 \u017el\u00e1zy <\/strong>a tvorba <strong>hormon\u016f \u0161t\u00edtn\u00e9 \u017el\u00e1zy. <\/strong>Z\u00e1rove\u0148 je d\u016fle\u017eit\u00fd pro udr\u017een\u00ed <strong>energetick\u00e9ho metabolismu <\/strong>nebo norm\u00e1ln\u00ed \u010dinnosti <strong>nervov\u00e9 soustavy.<\/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\u011bch miner\u00e1ln\u00edch l\u00e1tek, kter\u00e9 se nej\u010dast\u011bji zmi\u0148uj\u00ed v souvislosti se <strong>zdrav\u00fdm t\u011bhotenstv\u00edm. <\/strong>Tato miner\u00e1ln\u00ed l\u00e1tka je nezbytn\u00e1 pro <strong>spr\u00e1vn\u00fd v\u00fdvoj mozku<\/strong> <strong>plodu. <\/strong>P\u0159i deficitu j\u00f3du b\u011bhem t\u011bhotenstv\u00ed hroz\u00ed r\u016fzn\u00e9 poruchy nervov\u00e9ho syst\u00e9mu. Jeho nedostatek m\u016f\u017ee zp\u016fsobit i tzv. fet\u00e1ln\u00ed hypotyre\u00f3zu a po\u0161kodit kognitivn\u00ed v\u00fdvoj plodu. Pr\u00e1v\u011b kv\u016fli tomu WHO (Sv\u011btov\u00e1 zdravotnick\u00e1 organizace) a UNICEF navrhly <strong>jodizov\u00e1n\u00ed kuchy\u0148sk\u00e9 soli, <\/strong>kter\u00e9 pom\u00e1h\u00e1 t\u011bmto probl\u00e9m\u016fm p\u0159edch\u00e1zet. Jodizov\u00e1n\u00ed soli v\u0161ak <strong>nen\u00ed ve v\u0161ech zem\u00edch Evropy povinn\u00e9, <\/strong>proto se i dnes m\u016f\u017eeme setkat s deficitem.<span class=\"tadv-color\" style=\"color: #ff6600\"> [37]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak se projevuje nedostatek j\u00f3du?<\/h3>\n\n\n\n<p>Symptomy nedostatku j\u00f3du jsou nej\u010dast\u011bj\u0161\u00ed u d\u011bt\u00ed a t\u011bhotn\u00fdch \u017een. Deficit se m\u016f\u017ee projevit <strong>hypotyre\u00f3zou <\/strong>neboli sn\u00ed\u017eenou funkc\u00ed \u0161t\u00edtn\u00e9 \u017el\u00e1zy. Pokud j\u00f3d chyb\u00ed b\u011bhem t\u011bhotenstv\u00ed, m\u016f\u017ee to v\u00e9st k v\u011bt\u0161\u00ed pravd\u011bpodobnosti <strong>potratu. <\/strong>U d\u011bt\u00ed se nedostatek j\u00f3du m\u016f\u017ee n\u00e1sledn\u011b projevit nap\u0159\u00edklad <strong>ment\u00e1ln\u00ed retardac\u00ed.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Kolik j\u00f3du \u017eeny denn\u011b pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Doporu\u010den\u00ed EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena: <strong>150 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed: <strong>200 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed: <strong>200 \u03bcg <\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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>Doporu\u010den\u00ed DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena: <strong>150 &#8211; 200 \u03bcg<\/strong> (150 &#8211; 180 \u03bcg pro \u017eeny star\u0161\u00ed 50 let)<\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed: <strong>200 &#8211; 230&nbsp;\u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed: <strong>200 &#8211; 260 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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 najdeme j\u00f3d?<\/h3>\n\n\n\n<p>Hlavn\u00edmi zdroji j\u00f3du jsou <strong>ryby, mo\u0159sk\u00e9 plody, vejce, ml\u00e9ko a ml\u00e9\u010dn\u00e9 v\u00fdrobky <\/strong>a <strong>jodizovan\u00e1 kuchy\u0148sk\u00e1 s\u016fl. <\/strong>Kdy\u017e p\u0159\u00edjem j\u00f3du ze stravy nesta\u010d\u00ed, m\u016f\u017eeme s\u00e1hnout po <strong>dopl\u0148ku v\u00fd\u017eivy. <\/strong>Je v\u0161ak vhodn\u00e9 zjistit, jak\u00e1 je hladina j\u00f3du v na\u0161em organismu a p\u0159\u00edpadnou suplementaci konzultovat s <strong>l\u00e9ka\u0159em. <\/strong>P\u0159ed\u00e1vkov\u00e1n\u00ed j\u00f3dem m\u00e1 toti\u017e nep\u0159\u00edjemn\u00e9 zdravotn\u00ed n\u00e1sledky. <span class=\"tadv-color\" style=\"color: #ff6600\">[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<\/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\">Potravina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obsah j\u00f3du (100 g)<\/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 href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1k v konzerv\u011b<\/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\">vejce<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">s\u00fdr<\/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\u016fle\u017eit\u00fd pro zdrav\u00ed \u017een\" class=\"wp-image-433708\" style=\"width:843px;height:562px\" title=\"j\u00f3d d\u016fle\u017eit\u00fd pro zdrav\u00ed \u017een\" 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 href=\"https:\/\/gymbeam.cz\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B12<\/strong><\/a> pot\u0159ebujeme pro spr\u00e1vnou tvorbu <strong>\u010derven\u00fdch krvinek, <\/strong>optim\u00e1ln\u00ed <strong>energetick\u00fd metabolismus <\/strong>\u010di norm\u00e1ln\u00ed funkci <strong>imunitn\u00edho syst\u00e9mu<\/strong>. Hraje d\u016fle\u017eitou roli p\u0159i <strong>d\u011blen\u00ed bun\u011bk, tvorb\u011b DNA <\/strong>\u010di funkci <strong>nervov\u00e9ho syst\u00e9mu. <\/strong>\u017deny by nem\u011bly zanedb\u00e1vat jeho p\u0159\u00edjem b\u011bhem t\u011bhotenstv\u00ed, proto\u017ee se v\u00fdrazn\u011b pod\u00edl\u00ed na <strong>optim\u00e1ln\u00edm v\u00fdvoji plodu.<\/strong>&nbsp;<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\">Jak se projevuje nedostatek vitam\u00ednu B12?<\/h3>\n\n\n\n<p>Deficit vitam\u00ednu B12 se nemus\u00ed projevit hned, ale klidn\u011b a\u017e za n\u011bkolik let, proto\u017ee na\u0161e t\u011blo m\u00e1 vytvo\u0159en\u00e9 z\u00e1soby v j\u00e1trech. \u010casem se m\u016f\u017ee projevit <strong>an\u00e9mi\u00ed, \u00fanavou, bledost\u00ed, neurologick\u00fdmi probl\u00e9my <\/strong>jako necitlivost apod. Pokud je nedostate\u010dn\u00fd p\u0159\u00edjem vitam\u00ednu B12 b\u011bhem t\u011bhotenstv\u00ed, je vy\u0161\u0161\u00ed riziko <strong>opo\u017ed\u011bn\u00e9ho v\u00fdvoje <\/strong>\u010di <strong>neurologick\u00fdch probl\u00e9m\u016f u d\u00edt\u011bte.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik vitam\u00ednu B12 \u017eeny pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Doporu\u010den\u00ed EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena: <strong>4 \u03bcg<\/strong><\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed: <strong>4,5 \u03bcg<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed: <strong>5 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Doporu\u010den\u00ed DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena: <strong>4 \u03bcg<\/strong><\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed: <strong>4,5 \u03bcg<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed:<strong> 5,5<\/strong> <strong>\u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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 najdeme vitam\u00edn B12?<\/h3>\n\n\n\n<p>Tento vitam\u00edn je specifick\u00fd t\u00edm, \u017ee se nach\u00e1z\u00ed <strong>t\u00e9m\u011b\u0159 v\u00fdhradn\u011b v \u017eivo\u010di\u0161n\u00fdch potravin\u00e1ch. <\/strong>Jeho hlavn\u00edmi zdroji jsou <strong>maso, ryby, vejce, vnit\u0159nosti <\/strong>a <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky. <\/strong>Z rostlinn\u00fdch potravin ho najdeme v <strong>mo\u0159sk\u00fdch \u0159as\u00e1ch <\/strong>a <strong>houb\u00e1ch <\/strong>p\u011bstovan\u00fdch na p\u016fd\u011b s vysok\u00fdm obsahem vitam\u00ednu B12. Zaj\u00edmav\u00fdm zdrojem jsou <strong>fermentovan\u00e9 potraviny, <\/strong>kter\u00e9 obsahuj\u00ed vitam\u00edn B12, proto\u017ee je tvo\u0159en <strong>bakteriemi.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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 href=\"https:\/\/gymbeam.cz\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magn\u00e9zium<\/a><\/strong> (ho\u0159\u010d\u00edk) je miner\u00e1ln\u00ed l\u00e1tka pot\u0159ebn\u00e1 pro \u010dinnost v\u00edce ne\u017e 300 enzym\u016f v lidsk\u00e9m t\u011ble. Enzymy urychluj\u00ed biochemick\u00e9 reakce v organismu a konkr\u00e9tn\u011b ho\u0159\u010d\u00edk se tak \u00fa\u010dastn\u00ed nap\u0159\u00edklad <strong>tvorby b\u00edlkovin <\/strong>\u010di <strong>energetick\u00e9ho metabolismu. <\/strong>Pot\u0159ebujeme ho tak\u00e9 pro norm\u00e1ln\u00ed \u010dinnost <strong>nervov\u00e9 soustavy, sval\u016f <\/strong>\u010di optim\u00e1ln\u00ed <strong>psychickou \u010dinnost.&nbsp;<\/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>Mnoz\u00ed znaj\u00ed ho\u0159\u010d\u00edk jako \u017eivinu, kter\u00e1 se doporu\u010duje p\u0159i probl\u00e9mech s k\u0159e\u010demi. Jeho mo\u017en\u00fd \u00fa\u010dinek v\u0161ak mohou vyu\u017e\u00edt nejen <strong>sportovci, <\/strong>ale tak\u00e9 \u017eeny v reproduk\u010dn\u00edm v\u011bku. Ho\u0159\u010d\u00edk toti\u017e pravd\u011bpodobn\u011b pom\u00e1h\u00e1 <strong>sni\u017eovat v\u00fdskyt k\u0159e\u010d\u00ed b\u011bhem menstruace. <\/strong>Krom\u011b toho se zd\u00e1, \u017ee m\u016f\u017ee b\u00fdt dobr\u00fdm pomocn\u00edkem b\u011bhem <strong>PMS, <\/strong>kdy pravd\u011bpodobn\u011b pom\u00e1h\u00e1 sni\u017eovat <strong>\u00fanavu, podr\u00e1\u017ed\u011bnost, zm\u011bny n\u00e1lady <\/strong>a jin\u00e9 symptomy typick\u00e9 pro premenstrua\u010dn\u00ed syndrom. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak se projevuje nedostatek ho\u0159\u010d\u00edku?<\/h3>\n\n\n\n<p>Symptomy nedostatku ho\u0159\u010d\u00edku mohou b\u00fdt velmi pestr\u00e9. M\u016f\u017ee se projevit nap\u0159\u00edklad zmi\u0148ovan\u00fdmi<strong> svalov\u00fdmi k\u0159e\u010demi, \u00fanavou <\/strong>\u010di probl\u00e9my se <strong>sp\u00e1nkem. <\/strong>M\u016f\u017ee souviset tak\u00e9 nap\u0159\u00edklad s podr\u00e1\u017ed\u011bnost\u00ed \u010di srde\u010dn\u00edmi probl\u00e9my.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik ho\u0159\u010d\u00edku \u017eeny pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Doporu\u010den\u00ed EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena: <strong>300 mg<\/strong><\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed: <strong>300 mg<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed:<strong> 300 mg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Doporu\u010den\u00ed DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena: <strong>300 &#8211; 310 mg<\/strong><\/li>\n\n\n\n<li>b\u011bhem t\u011bhotenstv\u00ed: <strong>300 mg<\/strong><\/li>\n\n\n\n<li>b\u011bhem kojen\u00ed: <strong>300 mg<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"> [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 najdeme ho\u0159\u010d\u00edk?<\/h3>\n\n\n\n<p>Tato miner\u00e1ln\u00ed l\u00e1tka je v potravin\u00e1ch pom\u011brn\u011b bohat\u011b zastoupena. Jej\u00edm dobr\u00fdm zdrojem jsou <strong>rostlinn\u00e9 potraviny, <\/strong>a to zejm\u00e9na <strong>celozrnn\u00e9 produkty,<\/strong> <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ovesne-vlocky\/\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a>, lu\u0161t\u011bniny, o\u0159echy a semena <\/strong>a <strong>listov\u00e1 zelenina. <\/strong>Z \u017eivo\u010di\u0161n\u00fdch zdroj\u016f ho najdeme nejv\u00edce v <strong>ryb\u00e1ch <\/strong>a <strong>mo\u0159sk\u00fdch plodech. <\/strong>Zdrojem mohou b\u00fdt tak\u00e9 <strong>miner\u00e1ln\u00ed vody <\/strong>s obsahem ho\u0159\u010d\u00edku. Pokud p\u0159\u00edjem ho\u0159\u010d\u00edku ze stravy nesta\u010d\u00ed, m\u016f\u017eeme si pomoci <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148kem 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 ho\u0159\u010d\u00edk a p\u0159\u00edklady obsahu ho\u0159\u010d\u00edku<\/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\">Potravina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obsah ho\u0159\u010d\u00edku (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">slune\u010dnicov\u00e1 semena<\/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 href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u o\u0159echy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">292 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ho\u0159k\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 href=\"https:\/\/gymbeam.cz\/pohanka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pohanka<\/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\u0161\u00eddy<\/td><td class=\"has-text-align-center\" data-align=\"center\">168 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ovesn\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\">\u010do\u010dka<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">tu\u0148\u00e1k<\/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>V\u00edce se o ho\u0159\u010d\u00edku do\u010dtete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>K\u0159e\u010de, \u00fanava, podr\u00e1\u017ed\u011bnost nebo sp\u00e1nek. Na co dal\u0161\u00edho m\u00e1 ho\u0159\u010d\u00edk vliv?<\/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 ho\u0159\u010d\u00edku pro \u017eeny\" class=\"wp-image-433739\" style=\"width:843px;height:563px\" title=\"benefity ho\u0159\u010d\u00edku pro \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_pro_pekne_vlasy_nehty_ci_pokozku\"><\/span>10. Beauty \u017eiviny a l\u00e1tky pro p\u011bkn\u00e9 vlasy, nehty \u010di poko\u017eku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017deny se obecn\u011b v\u00edce staraj\u00ed o to, jak vypad\u00e1 jejich t\u011blo. Dbaj\u00ed tak na p\u0159\u00edjem \u017eivin, kter\u00e9 podporuj\u00ed zdrav\u00ed jejich vlas\u016f, neht\u016f \u010di poko\u017eky. Kter\u00e9 konkr\u00e9tn\u00ed \u017eiviny s t\u00edm dok\u00e1\u017eou pomoci?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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 href=\"https:\/\/gymbeam.cz\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Selen<\/strong><\/a> je miner\u00e1ln\u00ed l\u00e1tka s prok\u00e1zan\u00fdmi <strong>antioxida\u010dn\u00edmi \u00fa\u010dinky. <\/strong>D\u00edky tomu je d\u016fle\u017eitou sou\u010d\u00e1st\u00ed funk\u010dn\u00edho <strong>imunitn\u00edho syst\u00e9mu <\/strong>a ochrany p\u0159ed mnoha nemocemi. Krom\u011b toho je v\u0161ak cen\u011bn\u00fd i p\u0159i p\u00e9\u010di o zdrav\u00fd vzhled, proto\u017ee pom\u00e1h\u00e1 udr\u017eovat <strong>zdrav\u00ed vlas\u016f a neht\u016f. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[30]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/hyaluronic-acid-forte-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kyselina hyaluronov\u00e1<\/strong><\/a> se p\u0159irozen\u011b nach\u00e1z\u00ed v mnoha tk\u00e1n\u00edch, jako je nap\u0159\u00edklad chrupavka, vlasy \u010di poko\u017eka. I proto se pou\u017e\u00edv\u00e1 jako sou\u010d\u00e1st dopl\u0148k\u016f v\u00fd\u017eivy, kter\u00e9 se zam\u011b\u0159uj\u00ed na <strong>sn\u00ed\u017een\u00ed vzniku vr\u00e1sek, zabr\u00e1n\u011bn\u00ed vysych\u00e1n\u00ed pleti <\/strong>a jej\u00ed <strong>celkov\u00e9 zdrav\u00ed. <\/strong>Jej\u00edm \u00fakolem je toti\u017e zadr\u017eovat vodu v bu\u0148k\u00e1ch, d\u00edky \u010demu\u017e m\u016f\u017ee poko\u017eka vypadat <strong>hydratovan\u011bji a sv\u011b\u017eeji. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[39]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Kolagen <\/strong>je protein, kter\u00fd je p\u0159irozenou sou\u010d\u00e1st\u00ed kloubn\u00ed chrupavky. I proto se pou\u017e\u00edv\u00e1 jako sou\u010d\u00e1st <a href=\"https:\/\/gymbeam.cz\/zelatinova-kloubni-vyziva\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kloubn\u00edch v\u00fd\u017eiv<\/a>. Jeho dal\u0161\u00edm benefitem je v\u0161ak z\u00e1rove\u0148 pozitivn\u00ed vliv na zdrav\u00ed poko\u017eky, proto\u017ee se jedn\u00e1 o nejv\u00edce zastoupen\u00fd protein v pojivov\u00fdch tk\u00e1n\u00edch, mezi kter\u00e9 pat\u0159\u00ed pr\u00e1v\u011b i k\u016f\u017ee. <span style=\"color: #ff6600\" class=\"tadv-color\">[24]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/d-biotin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Biotin<\/strong><\/a>, naz\u00fdvan\u00fd tak\u00e9 <strong>vitam\u00edn B7<\/strong>, je d\u016fle\u017eitou sou\u010d\u00e1st\u00ed <strong>energetick\u00e9ho metabolismu, <\/strong>\u010dinnosti <strong>nervov\u00e9 soustavy <\/strong>\u010di <strong>metabolismu sacharid\u016f, tuk\u016f a b\u00edlkovin. <\/strong>Za zm\u00ednku v\u0161ak stoj\u00ed tak\u00e9 jeho mo\u017en\u00fd vliv na zdrav\u00ed <strong>vlas\u016f, neht\u016f <\/strong>a <strong>poko\u017eky. <\/strong>Pr\u00e1v\u011b proto se db\u00e1 na jeho dostate\u010dn\u00fd p\u0159\u00edjem, nap\u0159\u00edklad p\u0159i vypad\u00e1v\u00e1n\u00ed vlas\u016f \u010di snaze zpomalit p\u0159ib\u00fdv\u00e1n\u00ed vr\u00e1sek. <span style=\"color: #ff6600\" class=\"tadv-color\">[30]<\/span><\/li>\n\n\n\n<li><strong>Komplexn\u00ed dopl\u0148ky v\u00fd\u017eivy: <\/strong>\u010dasto pot\u0159ebujeme v\u00edce l\u00e1tek k tomu, abychom dos\u00e1hli \u017e\u00e1dan\u00e9ho efektu na zdrav\u00ed \u010di vzhled. Pr\u00e1v\u011b kombinaci t\u011bch spr\u00e1vn\u00fdch l\u00e1tek se m\u016f\u017eeme zam\u011b\u0159it na p\u00e9\u010di o sv\u00e9 <a href=\"https:\/\/gymbeam.cz\/glowy-hair-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vlasy<\/a>, <a href=\"https:\/\/gymbeam.cz\/glowy-hair-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">poko\u017eku<\/a> \u010di celkov\u011b <a href=\"https:\/\/gymbeam.cz\/pink-beauty-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00fd vzhled<\/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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017densk\u00e9 t\u011blo m\u00e1 sv\u00e9 specifick\u00e9 pot\u0159eby, kter\u00e9 souvis\u00ed zejm\u00e9na s typick\u00fdmi <strong>hormon\u00e1ln\u00edmi zm\u011bnami <\/strong>a <strong>reproduk\u010dn\u00edm zdrav\u00edm. <\/strong>Pro \u017eensk\u00fd organismus jsou tak obzvl\u00e1\u0161t\u011b v\u00fdznamn\u00e9 n\u011bkter\u00e9 vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky, jako je nap\u0159\u00edklad <strong>\u017eelezo, kyselina listov\u00e1, v\u00e1pn\u00edk <\/strong>\u010di <strong>j\u00f3d. <\/strong>Kdy\u017e si chce \u017eena zajistit dobr\u00e9 zdrav\u00ed \u010di se nap\u0159\u00edklad p\u0159ipravit na hladk\u00fd pr\u016fb\u011bh t\u011bhotenstv\u00ed nebo m\u00e9n\u011b zdravotn\u00edch probl\u00e9m\u016f ve star\u0161\u00edm v\u011bku, <strong>nem\u011bla by v\u00fd\u017eivov\u00e9 po\u017eadavky sv\u00e9ho t\u011bla ignorovat<\/strong>. Z\u00e1kladem je <strong>pestr\u00e1 a kvalitn\u00ed strava<\/strong>, a pokud to n\u00e1hodou nesta\u010d\u00ed, je v\u00fdhodn\u00e9 pomoci si vhodn\u00fdmi <strong>dopl\u0148ky v\u00fd\u017eivy.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s \u010dl\u00e1nek zaujal a m\u00e1te v okol\u00ed \u017eeny, kter\u00e9 tyto informace tak\u00e9 ocen\u00ed, nev\u00e1hejte a pod\u011blte se s nimi o tipy, jak l\u00e9pe pe\u010dovat o sv\u00e9 zdrav\u00ed.<\/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 nejsou men\u0161\u00ed verze mu\u017e\u016f s dlouh\u00fdmi vlasy. \u017densk\u00fd organismus m\u00e1 toti\u017e \u0159adu fyziologick\u00fdch vlastnost\u00ed a ty s sebou nesou specifick\u00e9 v\u00fd\u017eivov\u00e9 po\u017eadavky. V dne\u0161n\u00edm \u010dl\u00e1nku si pov\u00edme, kter\u00e9 \u017eiviny jsou pro \u017eensk\u00e9 zdrav\u00ed d\u016fle\u017eit\u00e9.<\/p>\n","protected":false},"author":156,"featured_media":433796,"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":[32],"tags":[6501,6873,7563,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-434856","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-doplnky-vyzivy-cs","9":"tag-mineraly-cs","10":"tag-vitaminy-cs","11":"tag-zdravi","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u017deny a v\u00fd\u017eiva: Nejd\u016fle\u017eit\u011bj\u0161\u00ed vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky pro zdrav\u00ed a kr\u00e1su - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kter\u00e9 vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky jsou d\u016fle\u017eit\u00e9 pro \u017eeny? 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She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. 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