{"id":481032,"date":"2023-07-10T10:00:00","date_gmt":"2023-07-10T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=481032"},"modified":"2024-07-02T23:25:06","modified_gmt":"2024-07-02T21:25:06","slug":"muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/","title":{"rendered":"Mu\u017ei a v\u00fd\u017eiva: Najd\u00f4le\u017eitej\u0161ie vitam\u00edny a miner\u00e1lne l\u00e1tky pre zdravie, testoster\u00f3n a v\u00fdkon"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#Preco_sa_lisia_nutricne_potreby_muzskeho_tela_od_toho_zenskeho\" title=\"Pre\u010do sa l\u00ed\u0161ia nutri\u010dn\u00e9 potreby mu\u017esk\u00e9ho tela od toho \u017eensk\u00e9ho?\">Pre\u010do sa l\u00ed\u0161ia nutri\u010dn\u00e9 potreby mu\u017esk\u00e9ho tela od toho \u017eensk\u00e9ho?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#Preco_by_mali_muzi_dbat_o_spravnu_vyzivu_a_zdravy_zivotny_styl\" title=\"Pre\u010do by mali mu\u017ei dba\u0165 o spr\u00e1vnu v\u00fd\u017eivu a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl?\">Pre\u010do by mali mu\u017ei dba\u0165 o spr\u00e1vnu v\u00fd\u017eivu a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#Na_co_by_sa_mali_muzi_v_jedalnicku_zamerat\" title=\"Na \u010do by sa mali mu\u017ei v jed\u00e1lni\u010dku zamera\u0165?&nbsp;\">Na \u010do by sa mali mu\u017ei v jed\u00e1lni\u010dku zamera\u0165?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#1_Energeticka_potreba\" title=\"1. Energetick\u00e1 potreba\">1. Energetick\u00e1 potreba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#2_Bielkoviny\" title=\"2. Bielkoviny\">2. Bielkoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#3_Omega-3_mastne_kyseliny\" title=\"3. Omega-3 mastn\u00e9 kyseliny\">3. 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-7\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#4_Vitamin_D\" title=\"4. Vitam\u00edn D\">4. Vitam\u00edn D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#5_Selen\" title=\"5. Sel\u00e9n\">5. Sel\u00e9n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#6_Zinok\" title=\"6. Zinok\">6. Zinok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#7_Magnezium\" title=\"7. Magn\u00e9zium\">7. Magn\u00e9zium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#8_Vitaminy_s_antioxidacnym_ucinkom\" title=\"8. Vitam\u00edny s antioxida\u010dn\u00fdm \u00fa\u010dinkom\">8. Vitam\u00edny s antioxida\u010dn\u00fdm \u00fa\u010dinkom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#9_Vlaknina\" title=\"9. Vl\u00e1knina\">9. Vl\u00e1knina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#Ake_doplnky_vyzivy_mozu_byt_prospesne_pre_muzske_zdravie\" title=\"Ak\u00e9 doplnky v\u00fd\u017eivy m\u00f4\u017eu by\u0165 prospe\u0161n\u00e9 pre mu\u017esk\u00e9 zdravie?&nbsp;\">Ak\u00e9 doplnky v\u00fd\u017eivy m\u00f4\u017eu by\u0165 prospe\u0161n\u00e9 pre mu\u017esk\u00e9 zdravie?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/muzi-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-testosteron-a-vykon\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Keby sme si mu\u017esk\u00e9 a \u017eensk\u00e9 telo rozobrali na drobn\u00e9, zist\u00edme, \u017ee s\u00fa podstatne rozdielne. Mu\u017ei sa od \u017eien toti\u017e odli\u0161uj\u00fa nielen mno\u017estvom svalov. D\u00f4le\u017eit\u00fa rolu hr\u00e1 u nich testoster\u00f3n a \u010dastou ot\u00e1zkou b\u00fdva napr\u00edklad zdravie prostaty \u010di plodnos\u0165. Pr\u00e1ve tieto faktory tak ur\u010duj\u00fa, na ktor\u00e9 \u017eiviny by sa mali mu\u017ei v jed\u00e1lni\u010dku zamera\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_sa_lisia_nutricne_potreby_muzskeho_tela_od_toho_zenskeho\"><\/span>Pre\u010do sa l\u00ed\u0161ia nutri\u010dn\u00e9 potreby mu\u017esk\u00e9ho tela od toho \u017eensk\u00e9ho?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medzi v\u00fd\u017eivov\u00fdmi potrebami chlapcov a diev\u010dat nie s\u00fa v\u00fdrazn\u00e9 rozdiely. Ako v\u0161ak postupne rast\u00fa a prich\u00e1dzaj\u00fa do puberty, s ktorou id\u00fa ruku v ruke <strong>hormon\u00e1lne zmeny, <\/strong>za\u010d\u00ednaj\u00fa sa prejavova\u0165 niektor\u00e9 odli\u0161nosti. Toto obdobie je u chlapcov typick\u00e9<strong> <\/strong>napr\u00edklad <strong>prudk\u00fdm rastom <\/strong>\u010di <strong>naberan\u00edm svalovej hmoty. <\/strong>S t\u00fdm sa sp\u00e1ja napr\u00edklad <strong>vy\u0161\u0161ia potreba<\/strong> <strong>bielkov\u00edn <\/strong>\u010di celkovo <strong>vy\u0161\u0161ie n\u00e1roky na energetick\u00fd pr\u00edjem. <\/strong>Mu\u017esk\u00e9 telo sa tak od toho \u017eensk\u00e9ho za\u010d\u00edna l\u00ed\u0161i\u0165 aj nutri\u010dn\u00fdmi po\u017eiadavkami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem vzrastu a mno\u017estva svalov m\u00e1 v\u0161ak mu\u017esk\u00fd organizmus aj in\u00e9 <strong>typick\u00e9 fyziologick\u00e9 procesy, <\/strong>ktor\u00e9 ur\u010duj\u00fa, ak\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edny<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-mineralnymi-latkami-ake-funkcie-plnia-kolko-ich-prijimat-a-ako-odhalit-nedostatok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1lne l\u00e1tky<\/a> a \u010fal\u0161ie \u017eiviny s\u00fa pre\u0148ho d\u00f4le\u017eit\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Spermatogen\u00e9ze, <\/strong>\u010di\u017ee tvorbe spermi\u00ed, prospieva napr\u00edklad pr\u00edjem <strong>sel\u00e9nu <\/strong>\u010di <strong>omega-3 mastn\u00fdch kysel\u00edn.<\/strong><span class=\"tadv-color\" style=\"color:#ff6600\"> [18,40]<\/span><\/li>\n\n\n\n<li>Pre tvorbu a funkciu mu\u017esk\u00e9ho pohlavn\u00e9ho horm\u00f3nu <strong>testoster\u00f3nu <\/strong>je d\u00f4le\u017eit\u00fd napr\u00edklad <strong>zinok. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[12]<\/span><\/li>\n\n\n\n<li><strong>Prostata<\/strong>, \u010do je org\u00e1n typick\u00fd iba pre mu\u017esk\u00e9 telo, vy\u017eaduje pre svoje zdravie <strong>sel\u00e9n, vitam\u00edn C<\/strong> \u010di \u010fal\u0161ie \u017eiviny s <strong>antioxida\u010dn\u00fdm \u00fa\u010dinkom.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak chcete vedie\u0165 viac o tom, v \u010dom sa l\u00ed\u0161ia mu\u017ei a \u017eeny a ako to ovplyv\u0148uje ich v\u00fd\u017eivov\u00e9 potreby, pre\u010d\u00edtajte si \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017deny a v\u00fd\u017eiva: Najd\u00f4le\u017eitej\u0161ie vitam\u00edny a miner\u00e1lne l\u00e1tky pre zdravie a kr\u00e1su.<\/strong><\/a><\/li>\n\n\n\n<li>Podrobnej\u0161ie inform\u00e1cie o nutri\u010dn\u00fdch potreb\u00e1ch \u017eien v\u00e1m z\u00e1rove\u0148 prezrad\u00ed \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/maju-muzi-a-zeny-rovnake-vyzivove-potreby\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Maj\u00fa mu\u017ei a \u017eeny rovnak\u00e9 v\u00fd\u017eivov\u00e9 potreby?&nbsp;<\/strong><\/a><\/li>\n<\/ul>\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=\"1076\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-1076x1124.jpg\" alt=\"nutri\u010dn\u00e9 potreby mu\u017esk\u00e9ho tela\" class=\"wp-image-481306\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-1076x1124.jpg 1076w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-383x400.jpg 383w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-1470x1536.jpg 1470w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n.jpg 1960w\" sizes=\"auto, (max-width: 1076px) 100vw, 1076px\" \/><\/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=\"Preco_by_mali_muzi_dbat_o_spravnu_vyzivu_a_zdravy_zivotny_styl\"><\/span>Pre\u010do by mali mu\u017ei dba\u0165 o spr\u00e1vnu v\u00fd\u017eivu a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre\u010do sa vlastne stravova\u0165 zdravo? Zdrav\u00e1 strava a \u017eivotn\u00fd \u0161t\u00fdl vy\u017eaduj\u00fa ur\u010dit\u00fa discipl\u00ednu a niekedy je jednoduch\u0161ie dr\u017ea\u0165 sa zabehnut\u00fdch ko\u013eaj\u00ed a star\u00fdch n\u00e1vykov. Ur\u010dite sa v\u0161ak vyplat\u00ed toto nepohodlie prekona\u0165, preto\u017ee v\u00fd\u017eiva je faktor, ktor\u00fd<strong> priamo ovplyv\u0148uje na\u0161e zdravie.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">So zdrav\u00fdm stravovan\u00edm sa sp\u00e1ja ni\u017e\u0161\u00ed v\u00fdskyt mnoh\u00fdch zdravotn\u00fdch probl\u00e9mov. <\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u0161t\u00fadi\u00e1ch sa ukazuje, \u017ee napr\u00edklad pom\u00e1ha <strong>zni\u017eova\u0165 riziko vzniku<\/strong> <strong>n\u00e1dorov\u00fdch ochoren\u00ed, <\/strong>ako je <strong>n\u00e1dor prostaty<\/strong> \u010di <strong>kolorekta <\/strong>(hrub\u00e9 \u010drevo a kone\u010dn\u00edk), ktor\u00e9 boli spolu s n\u00e1dorom p\u013e\u00fac pod\u013ea \u00fadajov z roku 2020 <strong>naj\u010dastej\u0161\u00edmi onkologick\u00fdmi ochoreniami u mu\u017eov. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[39,48]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zdrav\u00e1 v\u00fd\u017eiva sa tie\u017e podie\u013ea na ni\u017e\u0161om v\u00fdskyte:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>kardiovaskul\u00e1rnych probl\u00e9mov,<\/strong> ako je napr\u00edklad<strong> infarkt myokardu <\/strong>\u010di <strong>mozgov\u00e1 m\u0155tvica.<\/strong> <\/li>\n\n\n\n<li><strong>obezity,<\/strong> ktor\u00e1 je sama o sebe v\u00fdrazn\u00fdm rizikov\u00fdm faktorom vzniku mnoh\u00fdch ochoren\u00ed. <span class=\"tadv-color\" style=\"color:#ff6600\">[23,29,33]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mu\u017ei ocenia vplyv v\u00fd\u017eivy aj na <strong>hladinu testoster\u00f3nu.<\/strong> T\u00e1 toti\u017e pod\u013ea v\u00fdskumov v popul\u00e1cii postupne kles\u00e1. Pritom je v\u0161ak testoster\u00f3n d\u00f4le\u017eit\u00fd pre <strong>mu\u017esk\u00fd reproduk\u010dn\u00fd syst\u00e9m, rast svalov, celkov\u00fa fyzick\u00fa v\u00fdkonnos\u0165<\/strong> a mnoh\u00e9 \u010fal\u0161ie oblasti mu\u017esk\u00e9ho zdravia. <span class=\"tadv-color\" style=\"color:#ff6600\">[23,29,33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s viac zauj\u00edma t\u00e9ma zn\u00ed\u017eenej hladiny testoster\u00f3nu zauj\u00edma viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\"Pr\u00edznaky n\u00edzkej hladiny testoster\u00f3nu a ako s \u0148ou bojova\u0165. (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/priznaky-nizkej-hladiny-testosteronu-a-ako-s-nou-bojovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pr\u00edznaky n\u00edzkej hladiny testoster\u00f3nu a ako s \u0148ou bojova\u0165.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\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=\"57832,65920,72595,104878,105730\" ><\/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=\"Na_co_by_sa_mali_muzi_v_jedalnicku_zamerat\"><\/span>Na \u010do by sa mali mu\u017ei v jed\u00e1lni\u010dku zamera\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\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_Energeticka_potreba\"><\/span>1. Energetick\u00e1 potreba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zrejme v\u00e1s neprekvap\u00ed, \u017ee mu\u017ei typicky potrebuj\u00fa prij\u00edma\u0165 viac kal\u00f3ri\u00ed ako \u017eeny. Maj\u00fa be\u017ene vy\u0161\u0161\u00ed tzv.<strong> baz\u00e1lny metabolizmus<\/strong> (BMR, <em>Basal Metabolic Rate<\/em>), \u010do je energia, ktor\u00fa telo potrebuje iba na udr\u017eanie z\u00e1kladn\u00fdch fyziologick\u00fdch funkcii po\u010das sp\u00e1nku a odpo\u010dinku. Ten sa zvy\u0161uje s <strong>narastaj\u00facim podielom svalovej hmoty. <\/strong>Ke\u010f\u017ee mu\u017ei s\u00fa be\u017ene <strong>v\u00e4\u010d\u0161\u00ed a mohutnej\u0161\u00ed, <\/strong>maj\u00fa prirodzene<strong> v\u00e4\u010d\u0161ie mno\u017estvo svalov<\/strong> a <strong>ni\u017e\u0161\u00ed podiel tukovej hmoty, <\/strong>maj\u00fa aj vy\u0161\u0161iu potrebu energie. Svoju rolu zohr\u00e1va aj mu\u017esk\u00fd pohlavn\u00fd horm\u00f3n<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/nedostatok-testosteronu-co-sposobuje-a-ako-ho-riesit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>testoster\u00f3n<\/strong><\/a><strong>, <\/strong>ktor\u00fd podporuje<strong> rast svalovej hmoty, <\/strong>a tak sa podie\u013ea aj na vy\u0161\u0161ej kalorickej potrebe.<strong> <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[3,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Celkov\u00e1 potreba energie sa odv\u00edja aj od <strong>typu, mno\u017estva <\/strong>\u010di<strong> intenzity fyzickej aktivity.<\/strong> Ak m\u00e1 mu\u017e <strong>manu\u00e1lne n\u00e1ro\u010dn\u00e9 povolanie,<\/strong> pr\u00edpadne k tomu e\u0161te navy\u0161e <strong>\u0161portuje, <\/strong>odraz\u00ed sa to aj na po\u017eiadavk\u00e1ch jeho tela na kalorick\u00fd pr\u00edjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie mu\u017ei potrebuj\u00fa?<\/h3>\n\n\n\n<p>Pod\u013ea <strong>EFSA <\/strong>(Eur\u00f3psky \u00farad pre bezpe\u010dnos\u0165 potrav\u00edn) by mali mu\u017ei denne prija\u0165 priemerne <strong>2340 &#8211; 3340 kcal. <\/strong>Najni\u017e\u0161ie hodnoty platia pre mu\u017eov so sedav\u00fdm sp\u00f4sobom \u017eivota a potreba sa zvy\u0161uje s prib\u00fadaj\u00facou pohybovou aktivitou. Akt\u00edvni \u0161portovci tak m\u00f4\u017eu ma\u0165 v kone\u010dnom d\u00f4sledku e\u0161te vy\u0161\u0161iu potrebu kal\u00f3ri\u00ed ako uv\u00e1dza odpor\u00fa\u010dan\u00e9 rozmedzie. <span class=\"tadv-color\" style=\"color:#ff6600\">[38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Individu\u00e1lna denn\u00e1 energetick\u00e1 potreba sa d\u00e1 vypo\u010d\u00edta\u0165 na z\u00e1klade nieko\u013ek\u00fdch parametrov. Ak by v\u00e1s zauj\u00edmalo, ko\u013eko kal\u00f3ri\u00ed potrebuje va\u0161e telo vzh\u013eadom k va\u0161im cie\u013eom, pom\u00f4\u017ee v\u00e1m na\u0161a <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>online kalkula\u010dka energetick\u00e9ho pr\u00edjmu.&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-1124x749.jpeg\" alt=\"Ak\u00fa maj\u00fa mu\u017ei energetick\u00fa potrebu? \" class=\"wp-image-481170\" style=\"width:843px;height:562px\" title=\"Ak\u00fa maj\u00fa mu\u017ei energetick\u00fa potrebu? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-2048x1365.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=\"2_Bielkoviny\"><\/span>2. Bielkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00edjem bielkov\u00edn priamo s\u00favis\u00ed s <strong>mno\u017estvom svalovej hmoty. <\/strong>Ke\u010f\u017ee jej podiel je u mu\u017eov <strong>prirodzene v\u00e4\u010d\u0161\u00ed,<\/strong> potrebuj\u00fa typicky aj <strong>vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn. <\/strong>Tie s\u00fa toti\u017e d\u00f4le\u017eit\u00e9 pre udr\u017eiavanie, ako aj regener\u00e1ciu svalov. Ak sa navy\u0161e mu\u017e sna\u017e\u00ed o <strong>budovanie svalstva, <\/strong>jeho potreba bielkov\u00edn sa e\u0161te zvy\u0161uje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj <strong>testoster\u00f3n <\/strong>m\u00e1 d\u00f4le\u017eit\u00fd vplyv na potrebu bielkov\u00edn. Zvy\u0161uje toti\u017e <strong>synt\u00e9zu (tvorbu) telov\u00fdch prote\u00ednov <\/strong>(MPS &#8211; <em>Muscle Protein Synthesis<\/em>)<strong>. <\/strong>V obdob\u00ed puberty, kedy sa za\u010d\u00edna jeho vplyv v\u00fdrazne prejavova\u0165, sa tak u mu\u017eov podstatne zvy\u0161uje n\u00e1roky na pr\u00edjem bielkov\u00edn. <span class=\"tadv-color\" style=\"color:#ff6600\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobne ako v pr\u00edpade energetick\u00e9ho pr\u00edjmu, aj po\u017eiadavky tela na bielkoviny sa odv\u00edjaj\u00fa od vykon\u00e1vanej fyzickej aktivity. Mu\u017e, ktor\u00fd pracuje manu\u00e1lne a navy\u0161e si chod\u00ed po pr\u00e1ci <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zabeha\u0165<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/10-rad-pro-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zacvi\u010di\u0165<\/a> do posil\u0148ovne, m\u00e1 v\u00fdrazne vy\u0161\u0161iu potrebu bielkov\u00edn ako ten, ktor\u00fd sed\u00ed cel\u00fd de\u0148 v kancel\u00e1rii.<\/p>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko bielkov\u00edn mu\u017ei potrebuj\u00fa?<\/h3>\n\n\n\n<p>\u010clovek so <strong>sedav\u00fdm sp\u00f4sobom \u017eivota <\/strong>by mal denne prija\u0165 <strong>0,8 g bielkov\u00edn \/ kg<\/strong> telesnej hmotnosti (TH). Pod\u013ea niektor\u00fdch odpor\u00fa\u010dan\u00ed je v\u00fdhodnej\u0161ie mno\u017estvo v hodnote <strong>1 g \/ kg <\/strong>TH.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160portom a fyzickou aktivitou sa potreba zvy\u0161uje. Pod\u013ea <strong>Medzin\u00e1rodnej spolo\u010dnosti pre \u0161portov\u00fa v\u00fd\u017eivu<\/strong> (ISSN, <em>International Society of Sports Nutrition<\/em>) by mal by\u0165 pre \u013eud\u00ed, ktor\u00ed cvi\u010dia preva\u017ene silovo, dostato\u010dn\u00fd denn\u00fd pr\u00edjem bielkov\u00edn v rozmedz\u00ed <strong>1,4 &#8211; 2 g \/ kg<\/strong> <strong>TH. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[19,45]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa podrobn\u00e9 inform\u00e1cie o optim\u00e1lnom pr\u00edjme bielkov\u00edn, ich \u00fa\u010dinkoch \u010di potravinov\u00fdch zdrojoch, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bielkoviny: Funkcie v tele, optim\u00e1lny pr\u00edjem, zdroje v potravin\u00e1ch a \u010do hroz\u00ed pri ich nedostatku.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-1124x749.jpeg\" alt=\"Potreba bielkov\u00edn u mu\u017eov\" class=\"wp-image-481187\" style=\"width:843px;height:562px\" title=\"Potreba bielkov\u00edn u mu\u017eov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-2048x1365.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=\"3_Omega-3_mastne_kyseliny\"><\/span>3. Omega-3 mastn\u00e9 kyseliny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega-3 mastn\u00e9 kyseliny<\/a> (MK) patria medzi <strong>polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny <\/strong>a s\u00fa jednou zo stavebn\u00fdch \u010dast\u00edc <strong>zdrav\u00fdch tukov. <\/strong>S\u00fa zn\u00e1me svojimi po\u010detn\u00fdmi pozit\u00edvnymi \u00fa\u010dinkami na zdravie, a to napr\u00edklad vplyvom na <strong>kardiovaskul\u00e1rny syst\u00e9m,<\/strong> <strong>mozog <\/strong>\u010di<strong> imunitu.<\/strong><span class=\"tadv-color\" style=\"color:#ff6600\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Esenci\u00e1lna <strong>kyselina alfa-linol\u00e9nov\u00e1 (ALA)<\/strong> pom\u00e1ha s udr\u017ean\u00edm norm\u00e1lnej hladiny cholesterolu v krvi, zatia\u013e \u010do <strong>kyselina eikozapenta\u00e9nov\u00e1 (EPA)<\/strong> a<strong> kyselina dokozahexa\u00e9nov\u00e1 (DHA)<\/strong> s\u00fa d\u00f4le\u017eit\u00e9 pre zdravie zraku alebo mozgu. <span class=\"tadv-color\" style=\"color:#ff6600\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U t\u00fdchto mastn\u00fdch kysel\u00edn sa ukazuje ich v\u0161eobecne pozit\u00edvny vplyv na <strong>kardiovaskul\u00e1rne zdravie.<\/strong> Mu\u017ei by ich tak nemali z tohto poh\u013eadu zanedb\u00e1va\u0165, ke\u010f\u017ee maj\u00fa vy\u0161\u0161ie riziko srdcovo-cievnych ochoren\u00ed ako \u017eeny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omega-3 MK, vr\u00e1tane EPA a DHA, s\u00fa tie\u017e s\u00fa\u010das\u0165ou <strong>membr\u00e1n spermi\u00ed. <\/strong>Predpoklad\u00e1 sa, \u017ee s\u00fa zodpovedn\u00e9 za ich <strong>flexibilitu, pohyblivos\u0165<\/strong> a <strong>celkov\u00fa kvalitu. <\/strong>Pod\u013ea meta-anal\u00fdzy mala suplement\u00e1cia omega-3 u neplodn\u00fdch mu\u017eov vplyv na zlep\u0161enie pohyblivosti ich spermi\u00ed. Nedostatok DHA v spermi\u00e1ch je navy\u0161e sp\u00e1jan\u00fd s ich n\u00edzkou koncentr\u00e1ciou. Zd\u00e1 sa tak, \u017ee omega-3 MK m\u00f4\u017eu ma\u0165 pozit\u00edvny vplyv na mu\u017esk\u00fa plodnos\u0165. <span class=\"tadv-color\" style=\"color:#ff6600\">[13,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko omega-3 mu\u017ei denne potrebuj\u00fa?<\/h3>\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\">Odpor\u00fa\u010danie EFSA<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA<\/strong><\/li>\n\n\n\n<li>pr\u00edjem <strong>ALA <\/strong>by mal predstavova\u0165 0,5 % celkov\u00e9ho energetick\u00e9ho pr\u00edjmu (CEP) <span class=\"tadv-color\" style=\"color:#ff6600\">[10]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Odpor\u00fa\u010danie DACH:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pr\u00edjem <strong>ALA <\/strong>by mal tvori\u0165 0,5 % CEP<\/li>\n\n\n\n<li>odpor\u00fa\u010danie pre pr\u00edjem EPA a DHA neexistuje <span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kde n\u00e1jdeme omega-3 MK?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Esenci\u00e1lnu <strong>alfa-linol\u00e9nov\u00fa kyselinu (ALA), <\/strong>ktor\u00fa potrebujeme prij\u00edma\u0165 z potravy, n\u00e1jdeme vo <a href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vla\u0161sk\u00fdch orechoch<\/strong><\/a><strong>, repkovom oleji, <\/strong><a href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u013eanov\u00fdch semen\u00e1ch<\/strong><\/a><strong>, \u013eanovom oleji, <\/strong><a href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chia semen\u00e1ch<\/strong><\/a><strong> <\/strong>\u010di<strong> s\u00f3ji.<\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[21,44]<\/span><\/li>\n\n\n\n<li><strong>EPA <\/strong>a <strong>DHA <\/strong>s\u00fa zast\u00fapen\u00e9 najm\u00e4 v <strong>tu\u010dn\u00fdch morsk\u00fdch ryb\u00e1ch<\/strong> a <strong>rybom tuku. <\/strong>Ich rastlinn\u00fdm zdrojom s\u00fa <strong>morsk\u00e9 riasy. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[21,44]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma viac inform\u00e1ci\u00ed o omega-3 MK, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/omega-3-mastne-kyseliny-omega-6-mastne-kyseliny-pomer\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 mastn\u00e9 kyseliny: Konzumujete ich dostatok a v spr\u00e1vnom pomere k omega-6?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"640\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/90137735_2813373738753267_7569705663916408832_n.jpg\" alt=\"Omega-3 mastn\u00e9 kyseliny u mu\u017eov\" class=\"wp-image-481203\" style=\"width:720px;height:480px\" title=\"Omega-3 mastn\u00e9 kyseliny u mu\u017eov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/90137735_2813373738753267_7569705663916408832_n.jpg 960w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/90137735_2813373738753267_7569705663916408832_n-400x267.jpg 400w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vitamin_D\"><\/span>4. Vitam\u00edn D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn D<\/a> sa p\u00fd\u0161i svojimi v\u0161estrann\u00fdmi \u00fa\u010dinkami. Potrebujeme ho pre spr\u00e1vnu funkciu <strong>svalov <\/strong>\u010di<strong> imunitn\u00e9ho syst\u00e9mu.<\/strong> Okrem toho sa podie\u013ea na spr\u00e1vnom<strong> vstreb\u00e1van\u00ed v\u00e1pnika a fosforu<\/strong> a je tak d\u00f4le\u017eit\u00fd pre<strong> zdrav\u00e9 kosti a zuby. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00fdm z org\u00e1nov, v ktor\u00fdch sa tento vitam\u00edn tvor\u00ed, s\u00fa aj <strong>semen\u00edky. <\/strong>Predpoklad\u00e1 sa tak, \u017ee je d\u00f4le\u017eit\u00fd pre <strong>tvorbu a funkciu spermi\u00ed. <\/strong>Navy\u0161e sa zrejme podie\u013ea aj na tvorbe <strong>testoster\u00f3nu. <\/strong>Tieto mo\u017en\u00e9 \u00fa\u010dinky na mu\u017esk\u00e9 reproduk\u010dn\u00e9 zdravie v\u0161ak potrebuj\u00fa e\u0161te \u010fal\u0161ie sk\u00famanie a objasnenie. <span class=\"tadv-color\" style=\"color:#ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko vitam\u00ednu D mu\u017ei denne potrebuj\u00fa?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>odpor\u00fa\u010danie EFSA: <strong>15 \u03bcg<\/strong><span class=\"tadv-color\" style=\"color:#ff6600\"> [38]<\/span><\/li>\n\n\n\n<li>odpor\u00fa\u010danie DACH: <strong>20 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kde n\u00e1jdeme vitam\u00edn D?&nbsp;<\/h3>\n\n\n\n<p>Najviac vitam\u00ednu D z\u00edskavame zo <strong>slne\u010dn\u00e9ho \u017eiarenia. <\/strong>Najvy\u0161\u0161\u00ed obsah v potravin\u00e1ch je v <strong>tu\u010dn\u00fdch morsk\u00fdch ryb\u00e1ch, vn\u00fatornostiach, rybom tuku <\/strong>a <strong>vaje\u010dnom \u017e\u013atku. <\/strong>P\u00f4soben\u00edm UVB \u017eiarenia vznik\u00e1 aj v niektor\u00fdch <strong>hub\u00e1ch <\/strong>a <strong>li\u0161ajn\u00edkoch. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[7]<\/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 vitam\u00edn D&nbsp;<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Obsah vitam\u00ednu D (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">losos<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">11 \u03bcg&nbsp;<\/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&nbsp;<\/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&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vaje\u010dn\u00fd \u017e\u013atok<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,4 \u03bcg&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o vitam\u00edne D, jeho funkci\u00e1ch, zdrojoch \u010di prejavoch nedostatku v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-d-a-vsetko-co-o-nom-potrebujete-vediet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn D: Pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd, \u010do sp\u00f4sobuje nedostatok a ako ho doplni\u0165?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-1124x749.jpg\" alt=\"Vitam\u00edn D u mu\u017eov\" class=\"wp-image-481219\" style=\"width:843px;height:562px\" title=\"Vitam\u00edn D u mu\u017eov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n.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=\"5_Selen\"><\/span>5. Sel\u00e9n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sel\u00e9n<\/a> je d\u00f4le\u017eit\u00fdm antioxidantom, ktor\u00fd v tele pom\u00e1ha bojova\u0165 s oxida\u010dn\u00fdm stresom. M\u00e1 tie\u017e d\u00f4le\u017eit\u00fa rolu vo funkcii <strong>imunitn\u00e9ho syst\u00e9mu<\/strong> a<strong> \u0161t\u00edtnej \u017e\u013eazy,<\/strong> ako aj v udr\u017ean\u00ed zdravia <strong>vlasov <\/strong>\u010di <strong>nechtov. <\/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<p>T\u00e1to miner\u00e1lna l\u00e1tka je v\u00fdznamn\u00e1 pre <strong>spr\u00e1vnu tvorbu spermi\u00ed<\/strong>, a t\u00fdm p\u00e1dom aj<strong> celkov\u00fa plodnos\u0165. <\/strong>S\u00favis\u00ed to zrejme s jeho<strong> antioxida\u010dn\u00fdmi vlastnos\u0165ami,<\/strong> v\u010faka ktor\u00fdm pom\u00e1ha <strong>chr\u00e1ni\u0165 spermie <\/strong>pred <strong>vo\u013en\u00fdmi radik\u00e1lmi, <\/strong>ktor\u00e9 vznikaj\u00fa p\u00f4soben\u00edm oxida\u010dn\u00e9ho stresu. Zd\u00e1 sa v\u0161ak, \u017ee suplement\u00e1cia m\u00f4\u017ee prospieva\u0165 iba t\u00fdm, ktor\u00ed maj\u00fa n\u00edzku hladinu sel\u00e9nu v organizme. Ak je toti\u017e jeho hladina optim\u00e1lna a doplnkami v\u00fd\u017eivy sa zv\u00fd\u0161i na nadmern\u00e9 hodnoty, m\u00f4\u017ee so sebou pravdepodobne prin\u00e1\u0161a\u0165 ne\u017eiad\u00face \u00fa\u010dinky. <span class=\"tadv-color\" style=\"color:#ff6600\">[1,28,35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko sel\u00e9nu mu\u017ei denne potrebuj\u00fa?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>odpor\u00fa\u010danie EFSA: <strong>70 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[38]<\/span><\/li>\n\n\n\n<li>odpor\u00fa\u010danie DACH: <strong>70 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kde n\u00e1jdeme sel\u00e9n?&nbsp;<\/h3>\n\n\n\n<p>Najlep\u0161\u00edmi zdrojmi sel\u00e9nu s\u00fa <a href=\"https:\/\/gymbeam.sk\/para-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">braz\u00edlske (para) orechy<\/a>,<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ryby<\/strong><\/a><strong>, morsk\u00e9 plody <\/strong>a <strong>vn\u00fatornosti.<\/strong>Zna\u010dn\u00e9 mno\u017estvo sel\u00e9nu maj\u00fa napr\u00edklad aj <strong>celozrnn\u00e9 obilniny,<\/strong> <strong>m\u00e4so <\/strong>\u010di <strong>mlie\u010dne v\u00fdrobky. <\/strong>Obsah sel\u00e9nu v potravin\u00e1ch je pomerne r\u00f4znorod\u00fd, preto\u017ee jeho podiel v <strong>rastlinn\u00fdch potravin\u00e1ch<\/strong> z\u00e1vis\u00ed od jeho mno\u017estva <strong>v p\u00f4de,<\/strong> v ktorej boli rastliny vypestovan\u00e9. U <strong>\u017eivo\u010d\u00ed\u0161nych potrav\u00edn<\/strong> sa jeho obsah odv\u00edja od mno\u017estva sel\u00e9nu v <strong>krmive <\/strong>zvierat. <span class=\"tadv-color\" style=\"color:#ff6600\">[43,47]<\/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 sel\u00e9n<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Obsah sel\u00e9nu (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">braz\u00edlske (para) orechy<\/td><td class=\"has-text-align-center\" data-align=\"center\">1920 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">kuracia pe\u010dienka<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/sardinky-v-olivovom-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\">53 \u03bcg&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">krevety<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuniak&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">37 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie\/\" class=\"ek-link\">hov\u00e4dzie m\u00e4so<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">17 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ja\u010dme\u0148<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">29 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">biely jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/figcaption><\/figure>\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=\"6_Zinok\"><\/span>6. Zinok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/zinok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zinok<\/a> je d\u00f4le\u017eit\u00e1 miner\u00e1lna l\u00e1tka, ktor\u00fa na\u0161e telo potrebuje pre funkciu<strong> imunity, zraku<\/strong> \u010di udr\u017eanie zdrav\u00fdch <strong>kost\u00ed.<\/strong> Tie\u017e hr\u00e1 rolu v <strong>metabolizme sacharidov, bielkov\u00edn, mastn\u00fdch kysel\u00edn <\/strong>\u010di<strong> vitam\u00ednu A.<\/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<p>Okrem toho prispieva k udr\u017eaniu norm\u00e1lnej<strong> hladiny testoster\u00f3nu v krvi. <\/strong>Hr\u00e1 toti\u017e d\u00f4le\u017eit\u00fa rolu pri premene testoster\u00f3nu na jeho biologicky akt\u00edvnu formu. Navy\u0161e sa podie\u013ea na zabr\u00e1nen\u00ed premeny testoster\u00f3nu na estrog\u00e9n (nadmern\u00e9 mno\u017estv\u00e1 \u017eensk\u00e9ho pohlavn\u00e9ho horm\u00f3nu u mu\u017eov m\u00f4\u017eu vies\u0165 napr\u00edklad ku gynekomastiu &#8211; zv\u00e4\u010d\u0161enie prsn\u00fdch \u017eliaz).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zinok m\u00e1 tie\u017e nieko\u013eko \u00faloh v<strong> spr\u00e1vnej funkcii spermi\u00ed. <\/strong>Zrejme sa podie\u013ea na<strong> pevnosti ich membr\u00e1n<\/strong>, ako aj na ochrane spermi\u00ed pred oxida\u010dn\u00fdm stresom. Nedostato\u010dn\u00fd pr\u00edjem zinku tak m\u00f4\u017ee by\u0165 pravdepodobne rizikov\u00fdm faktorom n\u00edzkej kvality spermi\u00ed a zn\u00ed\u017eenej plodnosti.&nbsp; <span class=\"tadv-color\" style=\"color:#ff6600\">[11,12,40]<\/span><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V neposlednom rade je d\u00f4le\u017eit\u00fd aj pre <strong>zdravie prostaty. <\/strong>V tomto org\u00e1ne sa toti\u017e prirodzene nach\u00e1dza vysok\u00fd podiel zinku a ten navy\u0161e sl\u00fa\u017ei ako ukazovate\u013e jej spr\u00e1vnej funkcie. <span class=\"tadv-color\" style=\"color:#ff6600\">[12,40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko zinku mu\u017ei denne potrebuj\u00fa?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>odpor\u00fa\u010danie EFSA: 14 mg <span class=\"tadv-color\" style=\"color:#ff6600\">[38]<\/span><\/li>\n\n\n\n<li>odpor\u00fa\u010danie DACH: 11-16 mg <span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kde n\u00e1jdeme zinok?&nbsp;<\/h3>\n\n\n\n<p>Zo \u017eivo\u010d\u00ed\u0161nych potrav\u00edn s\u00fa jeho najlep\u0161\u00edmi zdrojmi <strong>\u010derven\u00e9 m\u00e4so, ryby <\/strong>a <strong>vajcia. <\/strong>Z rastlinn\u00fdch potrav\u00edn sa na ved\u00facich prie\u010dkach<strong> <\/strong>nach\u00e1dzaj\u00fa <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukoviny<\/strong><\/a><strong> <\/strong>a<strong> celozrnn\u00e9 obilniny. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobnej\u0161ie inform\u00e1cie o zinku n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/zinok-na-co-je-dobry-co-sposobi-jeho-nedostatok-a-ake-su-jeho-najlepsie-zdroje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zinok: Na \u010do je dobr\u00fd, \u010do sp\u00f4sob\u00ed jeho nedostatok a ak\u00e9 s\u00fa jeho njalep\u0161ie zdroje.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:2px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Potraviny bohat\u00e9 na zinok<\/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\"><br><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Obsah zinku (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">hov\u00e4dzie m\u00e4so<\/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\">brav\u010dov\u00e9 m\u00e4so<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vajcia<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">eidam&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161o\u0161ovica<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hrach<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">poh\u00e1nka<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/figcaption><\/figure>\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=\"7_Magnezium\"><\/span>7. Magn\u00e9zium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magn\u00e9zium (hor\u010d\u00edk)<\/a> je miner\u00e1lna l\u00e1tka, ktor\u00fa na\u0161e telo potrebuje pre udr\u017eanie optim\u00e1lnej <strong>rovnov\u00e1hy elektrolytov <\/strong>\u010di ako s\u00fa\u010das\u0165 <strong>synt\u00e9zy bielkov\u00edn.<\/strong> Pre svoju funkciu ho potrebuj\u00fa <strong>svaly, kosti <\/strong>aj <strong>zuby <\/strong>a z\u00e1rove\u0148 je d\u00f4le\u017eit\u00fd pre funkciu <strong>nervov\u00e9ho syst\u00e9mu<\/strong> a <strong>psychiky. <\/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<p>T\u00e1to \u017eivina m\u00e1 pravdepodobne pozit\u00edvny vplyv aj na <strong>tvorbu testoster\u00f3nu. <\/strong>V \u0161t\u00fadi\u00e1ch sa toti\u017e ukazuje, \u017ee ak m\u00e1 mu\u017e z\u00e1rove\u0148 <strong>n\u00edzke hladiny hor\u010d\u00edka <\/strong>a <strong>testoster\u00f3nu, <\/strong>suplement\u00e1cia hor\u010d\u00edkom m\u00f4\u017ee vies\u0165 k<strong> zv\u00fd\u0161eniu hladiny<\/strong> tohto mu\u017esk\u00e9ho pohlavn\u00e9ho horm\u00f3nu. <span class=\"tadv-color\" style=\"color:#ff6600\">[42]<\/span><\/p>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hor\u010d\u00edk s\u00favis\u00ed aj s ni\u017e\u0161\u00edm v\u00fdskytom <strong>svalov\u00fdch k\u0155\u010dov.<\/strong> Tie s\u00fa \u010dast\u00e9 napr\u00edklad aj u \u0161portovcov, ktor\u00fdm tak m\u00f4\u017ee prispie\u0165 jeho doplnenie vo forme doplnku v\u00fd\u017eivy. <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<h3 class=\"wp-block-heading\">Ko\u013eko hor\u010d\u00edka mu\u017ei denne potrebuj\u00fa?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>odpor\u00fa\u010danie EFSA:<\/strong> 350 mg \/ de\u0148 <span class=\"tadv-color\" style=\"color:#ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>odpor\u00fa\u010danie DACH:<\/strong> 350 mg <span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o pr\u00edjme hor\u010d\u00edka, prejavoch jeho nedostatku \u010di zdravotn\u00fdch benefitoch v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>K\u0155\u010de, \u00fanava, podr\u00e1\u017edenos\u0165 alebo sp\u00e1nok. Na \u010do \u010fal\u0161ie m\u00e1 hor\u010d\u00edk vplyv?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Potraviny bohat\u00e9 na hor\u010d\u00edk<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Obsah hor\u010d\u00edka (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/bio-tekvicove-semienka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tekvicov\u00e9 semen\u00e1<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">550 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/bio-slnecnicove-semienka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slne\u010dnicov\u00e9 semen\u00e1&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">325 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mandle<\/td><td class=\"has-text-align-center\" data-align=\"center\">270 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hork\u00e1 \u010dokol\u00e1da 70-85 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">22\u00e1 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">poh\u00e1nka<\/td><td class=\"has-text-align-center\" data-align=\"center\">231 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00e9 orechy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">158 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ovsen\u00e9 vlo\u010dky<\/td><td class=\"has-text-align-center\" data-align=\"center\">138<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ja\u010dme\u0148<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161o\u0161ovica<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-1124x749.jpg\" alt=\"Zinok a magn\u00e9zium u mu\u017eov\" class=\"wp-image-481236\" style=\"width:843px;height:562px\" title=\"Zinok a magn\u00e9zium u mu\u017eov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n.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=\"8_Vitaminy_s_antioxidacnym_ucinkom\"><\/span>8. Vitam\u00edny s antioxida\u010dn\u00fdm \u00fa\u010dinkom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antioxidanty s\u00fa l\u00e1tky, ktor\u00e9 pom\u00e1haj\u00fa telu s ochranou pred <strong>vo\u013en\u00fdmi radik\u00e1lmi, <\/strong>ktor\u00e9 vznikaj\u00fa p\u00f4soben\u00edm <strong>oxida\u010dn\u00e9ho stresu.<\/strong> S\u00fa tak spojen\u00e9 so zni\u017eovan\u00edm rizika vzniku napr\u00edklad <strong>kardiovaskul\u00e1rnych <\/strong>alebo <strong>n\u00e1dorov\u00fdch ochoren\u00ed. <\/strong>U mu\u017eov hraj\u00fa d\u00f4le\u017eit\u00fa rolu aj pri <strong>ochrane spermi\u00ed <\/strong>\u010di <strong>prostaty. <\/strong>Patria medzi ne r\u00f4zne vitam\u00edny, ako aj spom\u00ednan\u00fd sel\u00e9n a zinok. <span class=\"tadv-color\" style=\"color:#ff6600\">[16,18]<\/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\">Ktor\u00e9 vitam\u00edny patria medzi antioxidanty?&nbsp;<\/h3>\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<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-c-1000-mg-gymbeam-20tabs.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edn C<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li><strong>odpor\u00fa\u010danie EFSA:<\/strong> 110 mg \/ de\u0148 <span class=\"tadv-color\" style=\"color:#ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>odpor\u00fa\u010danie DACH:<\/strong> 110 mg <span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edn E<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li><strong>odpor\u00fa\u010danie EFSA:<\/strong> 13 mg \/ de\u0148 <span class=\"tadv-color\" style=\"color:#ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>odpor\u00fa\u010danie DACH:<\/strong> 14 mg <span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>me\u010f<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>odpor\u00fa\u010danie EFSA:<\/strong> 1,6 mg \/ de\u0148 <span class=\"tadv-color\" style=\"color:#ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>odpor\u00fa\u010danie DACH:<\/strong> 1-1,5 mg <span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\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><strong>mang\u00e1n<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>odpor\u00fa\u010danie EFSA:<\/strong> 3 mg \/ de\u0148 <span class=\"tadv-color\" style=\"color:#ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>odpor\u00fa\u010danie DACH:<\/strong> 2-5 mg <span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><a href=\"https:\/\/gymbeam.sk\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">riboflav\u00edn (vitam\u00edn B2)<\/a><\/strong><\/a>\n\n<ul class=\"wp-block-list\">\n\n<li><strong>odpor\u00fa\u010danie EFSA:<\/strong> 1,3 mg \/ de\u0148 <span class=\"tadv-color\" style=\"color:#ff6600\">[38]<\/span><\/li>\n\n\n<li><strong>odpor\u00fa\u010danie DACH:<\/strong> 1,4 mg \/ de\u0148 <span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/li>\n\n<\/ul>\n\n<\/li>\n<\/ul>\n<\/div>\n<\/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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-750x1124.jpg\" alt=\"Vitam\u00edn C u mu\u017eov\" class=\"wp-image-481252\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-1367x2048.jpg 1367w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-scaled.jpg 1709w\" 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=\"9_Vlaknina\"><\/span>9. Vl\u00e1knina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vl\u00e1knina<\/a> je <strong>nestr\u00e1vite\u013en\u00e1 zlo\u017eka rastlinn\u00fdch potrav\u00edn.<\/strong> Hoci ju na\u0161e telo nedok\u00e1\u017ee rozlo\u017ei\u0165 a prech\u00e1dza tr\u00e1viacim traktom v takmer nezmenenej forme, m\u00e1 pre n\u00e1s<strong> mnoho zdravotn\u00fdch benefitov. <\/strong>Potrebujeme ju pre <strong>spr\u00e1vny priebeh tr\u00e1venia a vypr\u00e1zd\u0148ovania <\/strong>\u010di pre optim\u00e1lne <strong>zlo\u017eenie \u010drevnej mikrobioty<\/strong>.<strong> <\/strong>P\u00f4sob\u00ed aj mimo tr\u00e1viaceho traktu, a to napr\u00edklad na<strong> hladinu cukru v krvi <\/strong>\u010di <strong>funkciu imunity.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nielen\u017ee je potrebn\u00e1 pre spr\u00e1vne tr\u00e1venie, ale ovplyv\u0148uje aj <strong>zdravie samotn\u00e9ho tr\u00e1viaceho traktu. <\/strong>S dostato\u010dn\u00fdm pr\u00edjmom vl\u00e1kniny je toti\u017e spojen\u00e9 <strong>ni\u017e\u0161ie riziko kolorekt\u00e1lneho karcin\u00f3mu. <\/strong>Z jednej meta-anal\u00fdzy vyplynulo, \u017ee s pr\u00edjmom ka\u017ed\u00fdch 10 g vl\u00e1kniny denne sa sp\u00e1ja zn\u00ed\u017eenie rizika prepuknutia tohto ochorenia o zhruba 10 %. <span class=\"tadv-color\" style=\"color:#ff6600\">[31]<\/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\">Kde n\u00e1jdeme vl\u00e1kninu?&nbsp;<\/h3>\n\n\n\n<p>Vl\u00e1knina sa nach\u00e1dza iba v<strong> rastlinn\u00fdch potravin\u00e1ch.<\/strong> Jej dobr\u00fdmi zdrojmi s\u00fa <strong>strukoviny, celozrnn\u00e9 potraviny, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>, ovocie <\/strong>\u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechy a<\/strong> <strong>semen\u00e1<\/strong><\/a><strong>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"is-style-default\"><strong>Do jed\u00e1lni\u010dku ju v\u0161ak m\u00f4\u017eete zaradi\u0165 aj vo forme r\u00f4znych doplnkov v\u00fd\u017eivy, ako je napr\u00edklad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/jablcna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabl\u010dn\u00e1 vl\u00e1knina&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glukoman\u00e1n<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00fd doplnok Daily Fiber<\/a> s kombin\u00e1ciou viacer\u00fdch druhov vl\u00e1kniny<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ko\u013eko vl\u00e1kniny mu\u017ei denne potrebuj\u00fa?&nbsp;<\/h3>\n\n\n\n<p>Odpor\u00fa\u010dania jednotliv\u00fdch v\u00fd\u017eivov\u00fdch in\u0161tit\u00faci\u00ed sa mierne l\u00ed\u0161ia, ale v\u0161etky hovoria o pr\u00edjme v rozmedz\u00ed <strong>25 &#8211; 35 g denne. <\/strong>Pod\u013ea <strong>EFSA <\/strong>je denn\u00fd odpor\u00fa\u010dan\u00fd pr\u00edjem pre zdrav\u00e9ho dospel\u00e9ho \u010dloveka <strong>25 g vl\u00e1kniny. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[8,25,37]<\/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\">Tak\u00e9 mno\u017estvo prijmete napr\u00edklad vo forme: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>70 g celozrnn\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Cestoviny\/\" class=\"ek-link\">cestov\u00edn <\/a><\/strong>(cca 6 g vl\u00e1kniny), <\/li>\n\n\n\n<li><strong>50 g ovsen\u00fdch vlo\u010diek<\/strong> (cca 7 g vl\u00e1kniny), <\/li>\n\n\n\n<li><strong>50 g celozrnn\u00e9ho toastov\u00e9ho chleba<\/strong> (cca 3 g) <\/li>\n\n\n\n<li><strong>100 g mrkvy<\/strong> (cca 3 g vl\u00e1kniny), <\/li>\n\n\n\n<li><strong>100 g ban\u00e1nu <\/strong>(cca 2,5 g) <\/li>\n\n\n\n<li>a<strong> 30 g mandl\u00ed <\/strong>(cca 4 g). <span class=\"tadv-color\" style=\"color:#ff6600\">[8,25,37]<\/span><\/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=\"Ake_doplnky_vyzivy_mozu_byt_prospesne_pre_muzske_zdravie\"><\/span>Ak\u00e9 doplnky v\u00fd\u017eivy m\u00f4\u017eu by\u0165 prospe\u0161n\u00e9 pre mu\u017esk\u00e9 zdravie?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">1. Tribulus Terrestris<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/tribulus-terrestris-120tbl-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tribulus Terrestris<\/a> je extrakt z kotvi\u010dn\u00edka zemn\u00e9ho. Bol zn\u00e1my u\u017e v tradi\u010dnej medic\u00edne, kde sa pou\u017e\u00edval napr\u00edklad pri <strong>probl\u00e9moch s plodnos\u0165ou<\/strong> \u010di <strong>n\u00edzkom libide.<\/strong> Dnes je zn\u00e1my najm\u00e4 ako<strong> pr\u00edrodn\u00e1 n\u00e1hrada steroidov. <\/strong>V \u0161t\u00fadi\u00e1ch bola pozorovan\u00e1 s\u00favislos\u0165 so <strong>zvy\u0161ovan\u00edm hladiny testoster\u00f3nu, rastom svalov \u010di<\/strong> <strong>v\u00fdkonnos\u0165ou.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[14,36]<\/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\">2. Ashwagandha<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ashwagandha<\/a>, naz\u00fdvan\u00e1 aj ako <strong>indick\u00fd \u017een\u0161en, <\/strong>je zn\u00e1ma svojimi mnoh\u00fdmi \u00fa\u010dinkami na zdravie. Patr\u00ed medzi <strong>adaptog\u00e9ny,<\/strong> \u010di\u017ee l\u00e1tky, ktor\u00fdch \u00falohou je pom\u00f4c\u0165 telu lep\u0161ie zvl\u00e1da\u0165<strong> stres. <\/strong>Z\u00e1rove\u0148 sa pou\u017e\u00edva pri probl\u00e9moch s <strong>neplodnos\u0165ou <\/strong>a <strong>sexu\u00e1lnou dysfunkciou. <\/strong>Z v\u00fdskumov toti\u017e vypl\u00fdva, \u017ee m\u00f4\u017ee ma\u0165 zrejme vplyv na <strong>tvorbu a kvalitu spermi\u00ed, <\/strong>ako aj produkciu <strong>testoster\u00f3nu.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[4,26]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1124x749.jpeg\" alt=\"Ashwagandha pre mu\u017esk\u00e9 zdravie\" class=\"wp-image-481274\" style=\"width:843px;height:562px\" title=\"Ashwagandha pre mu\u017esk\u00e9 zdravie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Fenugreek<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/senovka-grecka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fenugreek<\/a>, ktor\u00fd pozn\u00e1me aj pod n\u00e1zvom <strong>senovka gr\u00e9cka,<\/strong> je rastlina pou\u017e\u00edvan\u00e1 v tradi\u010dnej medic\u00edne na <strong>zlep\u0161enie libida. <\/strong>Toto jej vyu\u017eitie pretrv\u00e1va dodnes, preto\u017ee v\u010faka obsahu steroidn\u00fdch sapon\u00ednov m\u00f4\u017ee zrejme <strong>zvy\u0161ova\u0165 hladinu testoster\u00f3nu. <\/strong>Okrem toho m\u00e1 s\u013eubn\u00e9 \u00fa\u010dinky aj v in\u00fdch oblastiach zdravia, M\u00f4\u017ee pravdepodobne pom\u00f4c\u0165 <strong>zni\u017eova\u0165 hladinu cukru v krvi<\/strong> (glyk\u00e9miu), a tak by\u0165 u\u017eito\u010dn\u00e1 pre \u013eud\u00ed, ktor\u00ed si potrebuj\u00fa udr\u017eiava\u0165 glyk\u00e9miu v optim\u00e1lnom rozmedz\u00ed. <span class=\"tadv-color\" style=\"color:#ff6600\">[24,27]<\/span><\/p>\n\n\n\n<div style=\"height:6px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Saw palmetto<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/serenoa-plaziva-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Serenoa plaziv\u00e1<\/a> (Saw Palmetto) je palmov\u00e1 rastlina, ktorej plody sa pou\u017e\u00edvaj\u00fa na v\u00fdrobu <strong>extraktu. <\/strong>Ten je bohat\u00fd na <strong>mastn\u00e9 kyselin<\/strong>y (kyselina myristov\u00e1, kyselina olejov\u00e1 a pod.) a v \u0161t\u00fadi\u00e1ch bol pozorovan\u00fd vplyv na <strong>zdravie prostaty. <span class=\"tadv-color\" style=\"color:#ff6600\"> <\/span><\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[20]<\/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\">5. DAA<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/daa-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">DAA<\/a> (kyselina aspar\u00e1gov\u00e1) sa prirodzene nach\u00e1dza v \u013eudskom tele a podie\u013ea sa na funkcii <strong>endokrinn\u00fdch \u017eliaz <\/strong>a<strong> nervov\u00e9ho syst\u00e9mu. <\/strong>V \u0161t\u00fadi\u00e1ch sa v\u0161ak ukazuje, \u017ee okrem toho m\u00f4\u017ee hra\u0165 rolu aj v ot\u00e1zke <strong>zv\u00fd\u0161enia hladiny testoster\u00f3nu <\/strong>a <strong>mu\u017eskej plodnosti. <\/strong>Prejavuje sa aj mo\u017en\u00fd vplyv na tvorbu <strong>rastov\u00e9ho horm\u00f3nu <\/strong>a <strong>rast svalov.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Antioxidanty<\/h3>\n\n\n\n<p>Nielen spom\u00ednan\u00e9 vitam\u00edny a miner\u00e1lne l\u00e1tky, ale aj in\u00e9 <strong>bioakt\u00edvne l\u00e1tky<\/strong> m\u00f4\u017eu ma\u0165 <strong>antioxida\u010dn\u00e9 \u00fa\u010dinky <\/strong>a podie\u013ea\u0165 sa tak na zni\u017eovan\u00ed rizika n\u00e1dorov\u00fdch ochoren\u00ed \u010di ochrane spermi\u00ed pred oxida\u010dn\u00fdm stresom. <span class=\"tadv-color\" style=\"color:#ff6600\">[34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Medzi l\u00e1tky, u ktor\u00fdch sa vo v\u00fdskumoch ukazuj\u00fa s\u013eubn\u00e9 v\u00fdsledky, patria napr\u00edklad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/lykopen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lykop\u00e9n<\/a><\/li>\n\n\n\n<li>polyfenoly zo <a href=\"https:\/\/gymbeam.sk\/spalovac-tukov-green-tea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zelen\u00e9ho \u010daju<\/a> a <a href=\"https:\/\/gymbeam.sk\/brazilska-kava-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e1vy<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/koenzym-q10-60-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koenz\u00fdm Q10<\/a> <span class=\"tadv-color\" style=\"color:#ff6600\">[16]<\/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\">7. \u017den\u0161en<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/zensen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017den\u0161en<\/a> sa pou\u017e\u00edva v tradi\u010dnej \u010d\u00ednskej medic\u00edne v\u010faka jeho potenci\u00e1lnym \u00fa\u010dinkom na <strong>imunitu, kognit\u00edvne schopnosti<\/strong> a <strong>n\u00e1ladu. <\/strong>Ke\u010f\u017ee patr\u00ed medzi adaptog\u00e9ny, m\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00fd pri pr\u00e1ci so stresom. Z\u00e1rove\u0148 sa ukazuje, \u017ee by mohol ma\u0165 vplyv na <strong>sexu\u00e1lne zdravie <\/strong>a tie\u017e podporova\u0165<strong> tvorbu a funkciu spermi\u00ed.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[15,22]<\/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\">8. Komplexn\u00e9 doplnky<\/h3>\n\n\n\n<p>Mnoh\u00e9 doplnky v\u00fd\u017eivy v sebe kombinuj\u00fa nieko\u013eko \u017eiv\u00edn a \u00fa\u010dinn\u00fdch l\u00e1tok zameran\u00fdch na ur\u010dit\u00e9 oblasti mu\u017esk\u00e9ho zdravia. M\u00f4\u017eete sa tak s\u00fastredi\u0165 na <a href=\"https:\/\/gymbeam.sk\/podpora-prostaty-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravie prostaty<\/a>, <a href=\"https:\/\/gymbeam.sk\/alphamale-testobooster-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podporu testoster\u00f3nu<\/a>, pr\u00edjem <a href=\"https:\/\/gymbeam.sk\/antioxidant-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">antioxidantov<\/a> \u010di doplnenie viacer\u00fdch \u017eiv\u00edn vo forme <a href=\"https:\/\/gymbeam.sk\/multivitamin-men-s-essentials-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">multivitam\u00ednu<\/a>, ktor\u00fd je v\u0161eobecne zacielen\u00fd na mu\u017esk\u00e9 zdravie.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-1124x750.jpg\" alt=\"doplnky v\u00fd\u017eivy pre mu\u017eov\" class=\"wp-image-481290\" style=\"width:843px;height:563px\" title=\"doplnky v\u00fd\u017eivy pre mu\u017eov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-2048x1367.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=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mu\u017esk\u00fd organizmus m\u00e1 svoje typick\u00e9 funkcie a vlastnosti, ktor\u00e9 so sebou nes\u00fa aj zvl\u00e1\u0161tne nutri\u010dn\u00e9 po\u017eiadavky. Hovor\u00edme napr\u00edklad o prirodzene <strong>vy\u0161\u0161om podiele svalovej hmoty, tvorbe a funkcii testoster\u00f3nu<\/strong>, <strong>kvalite spermi\u00ed <\/strong>\u010di <strong>zdrav\u00ed prostaty. <\/strong>Kv\u00f4li t\u00fdmto \u0161pecifik\u00e1m by tak mali mu\u017ei dba\u0165 nielen na pr\u00edjem <strong>energie <\/strong>a <strong>bielkov\u00edn, <\/strong>ale aj konkr\u00e9tnych<strong> vitam\u00ednov a miner\u00e1lnych l\u00e1tok, <\/strong>ako je napr\u00edklad<strong> zinok, sel\u00e9n <\/strong>\u010di <strong>vitam\u00edn D.<\/strong> Zdrav\u00e1 pestr\u00e1 strava s d\u00f4razom na niektor\u00e9 konkr\u00e9tne \u017eiviny tak m\u00f4\u017ee v\u00fdrazne prispie\u0165 ku kvalitnej\u0161iemu mu\u017esk\u00e9mu zdraviu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd a dozvedeli ste sa nie\u010do nov\u00e9? Nezabudnite ho tak zdie\u013ea\u0165 so svojimi zn\u00e1mymi a priate\u013emi.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mu\u017esk\u00e9 telo m\u00e1 nieko\u013eko \u0161pecifick\u00fdch vlastnost\u00ed a funkci\u00ed, ktor\u00e9 sa odr\u00e1\u017eaj\u00fa aj na jeho v\u00fd\u017eivov\u00fdch potreb\u00e1ch. Na ktor\u00e9 vitam\u00edny a miner\u00e1lne l\u00e1tky by tak nemali mu\u017ei zab\u00fada\u0165? <\/p>\n","protected":false},"author":156,"featured_media":481046,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6056,6133,6134,6069],"filter_section":[],"filter_attribute":[13046,13886],"class_list":{"0":"post-481032","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-doplnky-vyzivy","9":"tag-mineraly","10":"tag-vitaminy","11":"tag-zdravie","12":"filter_attribute-stravovanie","13":"filter_attribute-zdravie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mu\u017ei a v\u00fd\u017eiva: Najd\u00f4le\u017eitej\u0161ie vitam\u00edny a miner\u00e1lne l\u00e1tky pre zdravie, testoster\u00f3n a v\u00fdkon - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ktor\u00e9 vitam\u00edny a miner\u00e1lne l\u00e1tky s\u00fa d\u00f4le\u017eit\u00e9 pre mu\u017esk\u00e9 zdravie? 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