{"id":481616,"date":"2023-07-10T14:25:03","date_gmt":"2023-07-10T12:25:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=481616"},"modified":"2025-05-27T14:00:50","modified_gmt":"2025-05-27T12:00:50","slug":"muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-testosteron-a-vykon","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-testosteron-a-vykon\/","title":{"rendered":"Mu\u017ei a v\u00fd\u017eiva: Nejd\u016fle\u017eit\u011bj\u0161\u00ed vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky pro zdrav\u00ed, testosteron 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.cz\/blog\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-testosteron-a-vykon\/#Proc_se_lisi_nutricni_potreby_muzskeho_tela_od_toho_zenskeho\" title=\"Pro\u010d se li\u0161\u00ed nutri\u010dn\u00ed pot\u0159eby mu\u017esk\u00e9ho t\u011bla od toho \u017eensk\u00e9ho?\">Pro\u010d se li\u0161\u00ed nutri\u010dn\u00ed pot\u0159eby mu\u017esk\u00e9ho t\u011bla 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.cz\/blog\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-testosteron-a-vykon\/#Proc_by_meli_muzi_dbat_na_spravnou_vyzivu_a_zdravy_zivotni_styl\" title=\"Pro\u010d by m\u011bli mu\u017ei db\u00e1t na spr\u00e1vnou v\u00fd\u017eivu a zdrav\u00fd \u017eivotn\u00ed styl?\">Pro\u010d by m\u011bli mu\u017ei db\u00e1t na spr\u00e1vnou v\u00fd\u017eivu a zdrav\u00fd \u017eivotn\u00ed styl?<\/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\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-testosteron-a-vykon\/#Na_co_by_se_meli_muzi_v_jidelnicku_zamerit\" title=\"Na co by se m\u011bli mu\u017ei v j\u00eddeln\u00ed\u010dku zam\u011b\u0159it?\">Na co by se m\u011bli mu\u017ei 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\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-testosteron-a-vykon\/#1_Energeticka_potreba\" title=\"1. Energetick\u00e1 pot\u0159eba\">1. Energetick\u00e1 pot\u0159eba<\/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\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-testosteron-a-vykon\/#2_Bilkoviny\" title=\"2. B\u00edlkoviny\">2. B\u00edlkoviny<\/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\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-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.cz\/blog\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-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.cz\/blog\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-testosteron-a-vykon\/#5_Selen\" title=\"5. Selen\">5. Selen<\/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\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-testosteron-a-vykon\/#6_Zinek\" title=\"6. Zinek\">6. Zinek<\/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\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-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.cz\/blog\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-testosteron-a-vykon\/#8_Vitaminy_s_antioxidacnim_ucinkem\" title=\"8. Vitam\u00edny s antioxida\u010dn\u00edm \u00fa\u010dinkem\">8. Vitam\u00edny s antioxida\u010dn\u00edm \u00fa\u010dinkem<\/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\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-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.cz\/blog\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-testosteron-a-vykon\/#Jake_doplnky_vyzivy_mohou_byt_prospesne_pro_muzske_zdravi\" title=\"Jak\u00e9 dopl\u0148ky v\u00fd\u017eivy mohou b\u00fdt prosp\u011b\u0161n\u00e9 pro mu\u017esk\u00e9 zdrav\u00ed?\">Jak\u00e9 dopl\u0148ky v\u00fd\u017eivy mohou b\u00fdt prosp\u011b\u0161n\u00e9 pro mu\u017esk\u00e9 zdrav\u00ed?<\/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\/muzi-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-testosteron-a-vykon\/#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>Kdybychom si mu\u017esk\u00e9 a \u017eensk\u00e9 t\u011blo rozebrali podrobn\u011bji, zjist\u00edme, \u017ee jsou podstatn\u011b rozd\u00edln\u00e1. Mu\u017ei se od \u017een toti\u017e li\u0161\u00ed nejen mno\u017estv\u00edm sval\u016f. D\u016fle\u017eitou roli hraje u nich testosteron a \u010dastou ot\u00e1zkou b\u00fdv\u00e1 nap\u0159\u00edklad zdrav\u00ed prostaty \u010di plodnost. Pr\u00e1v\u011b tyto faktory tak ur\u010duj\u00ed, na kter\u00e9 \u017eiviny by se m\u011bli mu\u017ei v j\u00eddeln\u00ed\u010dku zam\u011b\u0159it.<\/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_nutricni_potreby_muzskeho_tela_od_toho_zenskeho\"><\/span>Pro\u010d se li\u0161\u00ed nutri\u010dn\u00ed pot\u0159eby mu\u017esk\u00e9ho t\u011bla od toho \u017eensk\u00e9ho?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mezi v\u00fd\u017eivov\u00fdmi pot\u0159ebami chlapc\u016f a d\u00edvek nejsou v\u00fdrazn\u00e9 rozd\u00edly. Jak v\u0161ak postupn\u011b rostou a p\u0159ich\u00e1zej\u00ed do puberty, se kterou jdou ruku v ruce <strong>hormon\u00e1ln\u00ed zm\u011bny, <\/strong>za\u010d\u00ednaj\u00ed se projevovat n\u011bkter\u00e9 odli\u0161nosti. Toto obdob\u00ed je u chlapc\u016f typick\u00e9 nap\u0159\u00edklad <strong>prudk\u00fdm r\u016fstem <\/strong>\u010di <strong>nab\u00edr\u00e1n\u00edm svalov\u00e9 hmoty. <\/strong>S t\u00edm se spojuje nap\u0159\u00edklad <strong>vy\u0161\u0161\u00ed pot\u0159eba<\/strong> <strong>b\u00edlkovin <\/strong>\u010di celkov\u011b <strong>vy\u0161\u0161\u00ed n\u00e1roky na energetick\u00fd p\u0159\u00edjem. <\/strong>Mu\u017esk\u00e9 t\u011blo se tak od toho \u017eensk\u00e9ho za\u010d\u00edn\u00e1 li\u0161it i nutri\u010dn\u00edmi po\u017eadavky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b vzr\u016fstu a mno\u017estv\u00ed sval\u016f m\u00e1 v\u0161ak mu\u017esk\u00fd organismus i jin\u00e9<strong> typick\u00e9 fyziologick\u00e9 procesy,<\/strong> kter\u00e9 ur\u010duj\u00ed, jak\u00e9 <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> a dal\u0161\u00ed \u017eiviny jsou pro n\u011bj d\u016fle\u017eit\u00e9.<\/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>Spermatogenezi <\/strong>neboli tvorb\u011b spermi\u00ed prosp\u00edv\u00e1 nap\u0159\u00edklad p\u0159\u00edjem<strong> selenu <\/strong>\u010di <strong>omega-3 mastn\u00fdch kyselin.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"> [18,40]<\/span><\/li>\n\n\n\n<li>Pro tvorbu a funkci mu\u017esk\u00e9ho pohlavn\u00edho hormonu <strong>testosteronu<\/strong> je d\u016fle\u017eit\u00fd nap\u0159\u00edklad <strong>zinek. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li><strong>Prostata,<\/strong> co\u017e je org\u00e1n typick\u00fd pouze pro mu\u017esk\u00e9 t\u011blo, vy\u017eaduje pro sv\u00e9 zdrav\u00ed <strong>selen, <a href=\"https:\/\/gymbeam.cz\/vitamin-c-1000-mg-gym-beam.html\">vitam\u00edn C<\/a><\/strong> \u010di dal\u0161\u00ed \u017eiviny s <strong>antioxida\u010dn\u00edm \u00fa\u010dinkem.<\/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>Pokud chcete v\u011bd\u011bt v\u00edce o tom, v \u010dem se li\u0161\u00ed mu\u017ei a \u017eeny a jak to ovliv\u0148uje jejich v\u00fd\u017eivov\u00e9 pot\u0159eby, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-a-krasu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\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.<\/strong><\/a><\/li>\n\n\n\n<li>Podrobn\u011bj\u0161\u00ed informace o nutri\u010dn\u00edch pot\u0159eb\u00e1ch \u017een v\u00e1m z\u00e1rove\u0148 prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/maji-muzi-a-zeny-stejne-vyzivove-potreby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Maj\u00ed mu\u017ei a \u017eeny stejn\u00e9 v\u00fd\u017eivov\u00e9 pot\u0159eby?<\/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.cz\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-1076x1124.jpg\" alt=\"nutri\u010dn\u00ed pot\u0159eby mu\u017esk\u00e9ho t\u011bla\" 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=\"Proc_by_meli_muzi_dbat_na_spravnou_vyzivu_a_zdravy_zivotni_styl\"><\/span>Pro\u010d by m\u011bli mu\u017ei db\u00e1t na spr\u00e1vnou v\u00fd\u017eivu a zdrav\u00fd \u017eivotn\u00ed styl?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro\u010d se vlastn\u011b stravovat zdrav\u011b? Zdrav\u00e1 strava a \u017eivotn\u00ed styl vy\u017eaduj\u00ed ur\u010ditou discipl\u00ednu a n\u011bkdy je snaz\u0161\u00ed dr\u017eet se zab\u011bhnut\u00fdch kolej\u00ed a star\u00fdch n\u00e1vyk\u016f. Ur\u010dit\u011b se v\u0161ak vyplat\u00ed toto nepohodl\u00ed p\u0159ekonat, proto\u017ee v\u00fd\u017eiva je faktor, kter\u00fd <strong>p\u0159\u00edmo ovliv\u0148uje na\u0161e zdrav\u00ed.<\/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\">Se zdrav\u00fdm stravov\u00e1n\u00edm se poj\u00ed ni\u017e\u0161\u00ed v\u00fdskyt mnoha zdravotn\u00edch probl\u00e9m\u016f.<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve studi\u00edch se ukazuje, \u017ee nap\u0159\u00edklad pom\u00e1h\u00e1 <strong>sni\u017eovat riziko vzniku<\/strong> <strong>n\u00e1dorov\u00fdch onemocn\u011bn\u00ed, <\/strong>jako je <strong>n\u00e1dor prostaty <\/strong>\u010di <strong>kolorekta <\/strong>(tlust\u00e9 st\u0159evo a kone\u010dn\u00edk), kter\u00e9 jsou spolu s n\u00e1dorem plic podle \u00fadaj\u016f z roku 2020 <strong>nej\u010dast\u011bj\u0161\u00edmi onkologick\u00fdmi onemocn\u011bn\u00edmi u mu\u017e\u016f.<\/strong><strong>&nbsp;<\/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 se tak\u00e9 pod\u00edl\u00ed na ni\u017e\u0161\u00edm v\u00fdskytu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>kardiovaskul\u00e1rn\u00edch probl\u00e9m\u016f,<\/strong> jako je nap\u0159\u00edklad<strong> infarkt myokardu<\/strong> \u010di <strong>mozkov\u00e1 mrtvice.<\/strong><\/li>\n\n\n\n<li><strong>obezity,<\/strong> kter\u00e1 je sama o sob\u011b v\u00fdrazn\u00fdm rizikov\u00fdm faktorem vzniku mnoha onemocn\u011bn\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 ocen\u00ed vliv v\u00fd\u017eivy i na <strong>hladinu testosteronu.<\/strong> Ta toti\u017e podle v\u00fdzkum\u016f v populaci postupn\u011b kles\u00e1. P\u0159itom je v\u0161ak testosteron d\u016fle\u017eit\u00fd pro <strong>mu\u017esk\u00fd reproduk\u010dn\u00ed syst\u00e9m, r\u016fst sval\u016f, celkovou fyzickou v\u00fdkonnost <\/strong>a mnoh\u00e9 dal\u0161\u00ed oblasti mu\u017esk\u00e9ho zdrav\u00ed. <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>Pokud v\u00e1s t\u00e9ma sn\u00ed\u017een\u00e9 hladiny testosteronu zaj\u00edm\u00e1 v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/priznaky-nizke-hladiny-testosteronu-a-jak-s-nim-bojovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Pr\u00edznaky n\u00edzkej hladiny testoster\u00f3nu a ako s \u0148ou bojova\u0165. (opens in a new tab)\"><strong>P\u0159\u00edznaky n\u00edzk\u00e9 hladiny testosteronu a jak s n\u00ed bojovat.<\/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=\"7970,66748,7067,55579,8063,53047,49771,28554,1593,5383,5380,43912,43885,5327,4691,29956,46168,64225,28760,5250,29401,36253,7974,5585,6503,60442,28794,72595,58327\" ><\/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_se_meli_muzi_v_jidelnicku_zamerit\"><\/span>Na co by se m\u011bli mu\u017ei v j\u00eddeln\u00ed\u010dku zam\u011b\u0159it?<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 pot\u0159eba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u0159ejm\u011b v\u00e1s nep\u0159ekvap\u00ed, \u017ee mu\u017ei typicky pot\u0159ebuj\u00ed p\u0159ij\u00edmat v\u00edce kalori\u00ed ne\u017e \u017eeny. Maj\u00ed b\u011b\u017en\u011b vy\u0161\u0161\u00ed tzn.<strong> baz\u00e1ln\u00ed metabolismus <\/strong>(BMR, <em>Basal Metabolic Rate<\/em>), co\u017e je energie, kterou t\u011blo pot\u0159ebuje pouze k udr\u017een\u00ed z\u00e1kladn\u00edch fyziologick\u00fdch funkc\u00ed b\u011bhem sp\u00e1nku a odpo\u010dinku. Ten se zvy\u0161uje s <strong>nar\u016fstaj\u00edc\u00edm pod\u00edlem svalov\u00e9 hmoty. <\/strong>Jeliko\u017e mu\u017ei jsou b\u011b\u017en\u011b <strong>v\u011bt\u0161\u00ed a mohutn\u011bj\u0161\u00ed, <\/strong>maj\u00ed p\u0159irozen\u011b<strong> v\u011bt\u0161\u00ed mno\u017estv\u00ed sval\u016f <\/strong>a <strong>ni\u017e\u0161\u00ed pod\u00edl tukov\u00e9 hmoty, <\/strong>maj\u00ed i vy\u0161\u0161\u00ed pot\u0159ebu energie. Svou roli hraje i mu\u017esk\u00fd pohlavn\u00ed hormon <a href=\"https:\/\/gymbeam.cz\/blog\/10-priznaku-nedostatku-testosteronu-co-zpusobuje-a-jak-ho-resit\/\" class=\"ek-link\"><strong>testosteron<\/strong><\/a><strong>, <\/strong>kter\u00fd podporuje <strong>r\u016fst svalov\u00e9 hmoty, <\/strong>a tak se pod\u00edl\u00ed i na vy\u0161\u0161\u00ed kalorick\u00e9 pot\u0159eb\u011b. <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 pot\u0159eba energie se odv\u00edj\u00ed tak\u00e9 od <strong>typu, mno\u017estv\u00ed <\/strong>\u010di <strong>intenzity fyzick\u00e9 aktivity.<\/strong> Pokud m\u00e1 mu\u017e <strong>manu\u00e1ln\u011b n\u00e1ro\u010dn\u00e9 povol\u00e1n\u00ed,<\/strong> p\u0159\u00edpadn\u011b k tomu je\u0161t\u011b nav\u00edc <strong>sportuje, <\/strong>odraz\u00ed se to i na po\u017eadavc\u00edch jeho t\u011bla na kalorick\u00fd p\u0159\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\">Kolik energie mu\u017ei pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<p>Podle <strong>EFSA<\/strong> (Evropsk\u00fd \u00fa\u0159ad pro bezpe\u010dnost potravin) by m\u011bli mu\u017ei denn\u011b p\u0159ijmout pr\u016fm\u011brn\u011b <strong>2340 &#8211; 3340 kcal.<\/strong> Nejni\u017e\u0161\u00ed hodnoty plat\u00ed pro mu\u017ee se sedav\u00fdm zp\u016fsobem \u017eivota a pot\u0159eba se zvy\u0161uje s p\u0159ib\u00fdvaj\u00edc\u00ed pohybovou aktivitou. Aktivn\u00ed sportovci tak mohou m\u00edt v kone\u010dn\u00e9m d\u016fsledku je\u0161t\u011b vy\u0161\u0161\u00ed pot\u0159ebu kalori\u00ed, ne\u017e uv\u00e1d\u00ed doporu\u010den\u00e9 rozmez\u00ed. <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\u00e1ln\u00ed denn\u00ed energetick\u00e1 pot\u0159eba se d\u00e1 vypo\u010d\u00edtat na z\u00e1klad\u011b n\u011bkolika parametr\u016f. Pokud by v\u00e1s zaj\u00edmalo, kolik kalori\u00ed pot\u0159ebuje va\u0161e t\u011blo vzhledem k va\u0161im c\u00edl\u016fm, pom\u016f\u017ee v\u00e1m na\u0161e <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\u010dka energetick\u00e9ho p\u0159\u00edjmu.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-1124x749.jpeg\" alt=\"Jakou maj\u00ed mu\u017ei energetickou pot\u0159ebu?\" class=\"wp-image-481170\" style=\"width:843px;height:562px\" title=\"Jakou maj\u00ed mu\u017ei energetickou pot\u0159ebu?\" 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_Bilkoviny\"><\/span>2. B\u00edlkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159\u00edjem b\u00edlkovin p\u0159\u00edmo souvis\u00ed s <strong>mno\u017estv\u00edm<\/strong><strong> svalov\u00e9 hmoty. <\/strong>Jeliko\u017e je jej\u00ed pod\u00edl u mu\u017e\u016f <strong>p\u0159irozen\u011b v\u011bt\u0161\u00ed,<\/strong> pot\u0159ebuj\u00ed typicky i <strong>vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin. <\/strong>Ty jsou toti\u017e d\u016fle\u017eit\u00e9 pro udr\u017eov\u00e1n\u00ed a regeneraci sval\u016f. Pokud se nav\u00edc mu\u017e sna\u017e\u00ed o <strong>budov\u00e1n\u00ed svalstva, <\/strong>jeho pot\u0159eba b\u00edlkovin se je\u0161t\u011b zvy\u0161uje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I <strong>testosteron <\/strong>m\u00e1 d\u016fle\u017eit\u00fd vliv na pot\u0159ebu b\u00edlkovin. Zvy\u0161uje toti\u017e <strong>synt\u00e9zu (tvorbu) t\u011blov\u00fdch protein\u016f <\/strong>(MPS &#8211; <em>Muscle Protein Synthesis<\/em>). V obdob\u00ed puberty, kdy se za\u010d\u00edn\u00e1 jeho vliv v\u00fdrazn\u011b projevovat, se tak u mu\u017e\u016f podstatn\u011b zvy\u0161uj\u00ed n\u00e1roky na p\u0159\u00edjem b\u00edlkovin. <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>Podobn\u011b jako v p\u0159\u00edpad\u011b energetick\u00e9ho p\u0159\u00edjmu, i po\u017eadavky t\u011bla na b\u00edlkoviny se odv\u00edjej\u00ed od vykon\u00e1van\u00e9 fyzick\u00e9 aktivity. Mu\u017e, kter\u00fd pracuje manu\u00e1ln\u011b a nav\u00edc si chod\u00ed po pr\u00e1ci <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zab\u011bhat<\/a>&nbsp;\u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/10-rad-pro-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zacvi\u010dit<\/a> do posilovny, m\u00e1 v\u00fdrazn\u011b vy\u0161\u0161\u00ed pot\u0159ebu b\u00edlkovin ne\u017e ten, kter\u00fd sed\u00ed cel\u00fd den v kancel\u00e1\u0159i.<\/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\">Kolik b\u00edlkovin mu\u017ei pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<p>\u010clov\u011bk se <strong>sedav\u00fdm zp\u016fsobem \u017eivota<\/strong> by m\u011bl denn\u011b p\u0159ijmout<strong> 0,8 g b\u00edlkovin \/ kg<\/strong> t\u011blesn\u00e9 hmotnosti (TH). Podle n\u011bkter\u00fdch doporu\u010den\u00ed je v\u00fdhodn\u011bj\u0161\u00ed mno\u017estv\u00ed v hodnot\u011b <strong>1 g \/ kg<\/strong> TH.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sportem a fyzickou aktivitou se pot\u0159eba zvy\u0161uje. Podle <strong>Mezin\u00e1rodn\u00ed spole\u010dnosti pro sportovn\u00ed v\u00fd\u017eivu <\/strong>(ISSN, <em>International Society of Sports Nutrition<\/em>) by m\u011bl b\u00fdt pro lidi, kte\u0159\u00ed cvi\u010d\u00ed p\u0159ev\u00e1\u017en\u011b silov\u011b, dostate\u010dn\u00fd denn\u00ed p\u0159\u00edjem b\u00edlkovin v rozmez\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>Pokud v\u00e1s zaj\u00edmaj\u00ed podrobn\u00e9 informace o optim\u00e1ln\u00edm p\u0159\u00edjmu b\u00edlkovin, jejich \u00fa\u010dinc\u00edch \u010di potravinov\u00fdch zdroj\u00edch, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>B\u00edlkoviny: Funkce v t\u011ble, optim\u00e1ln\u00ed p\u0159\u00edjem, zdroje v potravin\u00e1ch a co hroz\u00ed p\u0159i jejich nedostatku.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-1124x749.jpeg\" alt=\"Pot\u0159eba b\u00edlkovin u mu\u017e\u016f\" class=\"wp-image-481187\" style=\"width:843px;height:562px\" title=\"Pot\u0159eba b\u00edlkovin u mu\u017e\u016f\" 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 href=\"https:\/\/gymbeam.cz\/omega-3-mastne-kyseliny\" target=\"_blank\" rel=\"noreferrer noopener\">Omega-3 mastn\u00e9 kyseliny<\/a> (MK) pat\u0159\u00ed mezi <strong>polynenasycen\u00e9 mastn\u00e9 kyseliny <\/strong>a jsou jednou ze stavebn\u00edch \u010d\u00e1stic <strong>zdrav\u00fdch tuk\u016f. <\/strong>Jsou zn\u00e1m\u00e9 sv\u00fdmi \u010detn\u00fdmi pozitivn\u00edmi \u00fa\u010dinky na zdrav\u00ed, a to nap\u0159\u00edklad vlivem na <strong>kardiovaskul\u00e1rn\u00ed syst\u00e9m,<\/strong> <strong>mozek <\/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\u00e1ln\u00ed <strong>kyselina alfa-linolenov\u00e1 (ALA)<\/strong> pom\u00e1h\u00e1 s udr\u017een\u00edm norm\u00e1ln\u00ed hladiny cholesterolu v krvi, zat\u00edmco<strong> kyselina eikosapentaenov\u00e1 (EPA)<\/strong> a <strong>kyselina dokosahexaenov\u00e1 (DHA)<\/strong> jsou d\u016fle\u017eit\u00e9 pro zdrav\u00ed zraku nebo mozku. <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\u011bchto mastn\u00fdch kyselin se ukazuje jejich v\u0161eobecn\u011b pozitivn\u00ed vliv na <strong>kardiovaskul\u00e1rn\u00ed zdrav\u00ed.<\/strong> Mu\u017ei by je tak nem\u011bli z tohoto pohledu zanedb\u00e1vat, proto\u017ee maj\u00ed vy\u0161\u0161\u00ed riziko srde\u010dn\u011b-c\u00e9vn\u00edch onemocn\u011bn\u00ed ne\u017e \u017eeny.<\/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, v\u010detn\u011b EPA a DHA, jsou tak\u00e9 sou\u010d\u00e1st\u00ed <strong>membr\u00e1n spermi\u00ed.<\/strong> P\u0159edpokl\u00e1d\u00e1 se, \u017ee jsou zodpov\u011bdn\u00e9 za jejich <strong>flexibilitu, pohyblivost <\/strong>a <strong>celkovou kvalitu.<\/strong> Podle meta-anal\u00fdzy m\u011bla suplementace omega-3 u neplodn\u00fdch mu\u017e\u016f vliv na zlep\u0161en\u00ed pohyblivosti jejich spermi\u00ed. Nedostatek DHA ve spermi\u00edch je nav\u00edc spojov\u00e1n s jejich n\u00edzkou koncentrac\u00ed. Zd\u00e1 se tedy, \u017ee omega-3 MK mohou m\u00edt pozitivn\u00ed vliv na mu\u017eskou plodnost. <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\">Kolik omega-3 mu\u017ei denn\u011b pot\u0159ebuj\u00ed?<\/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\">Doporu\u010den\u00ed 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>p\u0159\u00edjem <strong>ALA<\/strong> by m\u011bl p\u0159edstavovat 0,5 % celkov\u00e9ho energetick\u00e9ho p\u0159\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\">Doporu\u010den\u00ed DACH:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>p\u0159\u00edjem <strong>ALA<\/strong> by m\u011bl tvo\u0159it 0,5 % CEP<\/li>\n\n\n\n<li>doporu\u010den\u00ed pro p\u0159\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 najdeme omega-3 MK?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Esenci\u00e1ln\u00ed <strong>alfa-linolenovou kyselinu (ALA),<\/strong> kterou pot\u0159ebujeme p\u0159ij\u00edmat z potravy, najdeme ve <strong><a href=\"https:\/\/gymbeam.cz\/vlasske-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vla\u0161sk\u00fdch o\u0159e\u0161\u00edch<\/a>, \u0159epkov\u00e9m oleji, <\/strong><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ln\u011bn\u00fdch semenech<\/strong><\/a><strong>, ln\u011bn\u00e9m oleji, <a href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" target=\"_blank\" rel=\"noreferrer noopener\">chia semenech<\/a><\/strong> \u010di<strong> s\u00f3je.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[21,44]<\/span><\/li>\n\n\n\n<li><strong>EPA<\/strong> a <strong>DHA<\/strong> jsou zastoupeny zejm\u00e9na v<strong> tu\u010dn\u00fdch mo\u0159sk\u00fdch ryb\u00e1ch<\/strong> a<strong> ryb\u00edm tuku.<\/strong> Jejich rostlinn\u00fdm zdrojem jsou<strong> mo\u0159sk\u00e9 \u0159asy. <\/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>Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce informac\u00ed o omega-3 MK, p\u0159e\u010dt\u011bte si \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-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"640\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/90137735_2813373738753267_7569705663916408832_n.jpg\" alt=\"Omega-3 mastn\u00e9 kyseliny u mu\u017e\u016f\" class=\"wp-image-481203\" style=\"width:720px;height:480px\" title=\"Omega-3 mastn\u00e9 kyseliny u mu\u017e\u016f\" 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.cz\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\">Vitam\u00edn D<\/a> se py\u0161n\u00ed sv\u00fdmi v\u0161estrann\u00fdmi \u00fa\u010dinky. Pot\u0159ebujeme ho pro spr\u00e1vnou funkci <strong>sval\u016f<\/strong> \u010di<strong> imunitn\u00edho syst\u00e9mu.<\/strong> Krom\u011b toho se pod\u00edl\u00ed na spr\u00e1vn\u00e9m<strong> vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku a fosforu<\/strong> a je tak d\u016fle\u017eit\u00fd pro<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\u00edm z org\u00e1n\u016f, ve kter\u00fdch se tento vitam\u00edn tvo\u0159\u00ed, jsou i <strong>varlata.<\/strong> P\u0159edpokl\u00e1d\u00e1 se tedy, \u017ee je d\u016fle\u017eit\u00fd pro<strong> tvorbu a funkci spermi\u00ed.<\/strong> Nav\u00edc se z\u0159ejm\u011b pod\u00edl\u00ed i na tvorb\u011b <strong>testosteronu.<\/strong> Tyto mo\u017en\u00e9 \u00fa\u010dinky na mu\u017esk\u00e9 reproduk\u010dn\u00ed zdrav\u00ed v\u0161ak pot\u0159ebuj\u00ed je\u0161t\u011b dal\u0161\u00ed zkoum\u00e1n\u00ed a objasn\u011bn\u00ed. <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\">Kolik vitam\u00ednu D mu\u017ei denn\u011b pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>doporu\u010den\u00ed EFSA: <strong>15 \u03bcg<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"> [38]<\/span><\/li>\n\n\n\n<li>doporu\u010den\u00ed 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 najdeme vitam\u00edn D?&nbsp;<\/h3>\n\n\n\n<p>Nejv\u00edce vitam\u00ednu D z\u00edsk\u00e1v\u00e1me ze <strong>slune\u010dn\u00edho z\u00e1\u0159en\u00ed. <\/strong>Nejvy\u0161\u0161\u00ed obsah v potravin\u00e1ch je v <strong>tu\u010dn\u00fdch mo\u0159sk\u00fdch ryb\u00e1ch, vnit\u0159nostech, ryb\u00edm tuku <\/strong>a <strong>vaje\u010dn\u00e9m \u017eloutku. <\/strong>P\u016fsoben\u00edm UVB z\u00e1\u0159en\u00ed vznik\u00e1 tak\u00e9 v n\u011bkter\u00fdch <strong>houb\u00e1ch <\/strong>a <strong>li\u0161ejn\u00edc\u00edch. <\/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\">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&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 \u017eloutek<\/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>V\u00edce o vitam\u00ednu D, jeho funkc\u00edch, zdroj\u00edch \u010di projevech nedostatku v\u00e1m 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><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.cz\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-1124x749.jpg\" alt=\"Vitam\u00edn D u mu\u017e\u016f\" class=\"wp-image-481219\" style=\"width:843px;height:562px\" title=\"Vitam\u00edn D u mu\u017e\u016f\" 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. Selen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/selen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Selen<\/a> je d\u016fle\u017eit\u00fdm antioxidantem, kter\u00fd v t\u011ble pom\u00e1h\u00e1 bojovat s oxida\u010dn\u00edm stresem. M\u00e1 tak\u00e9 d\u016fle\u017eitou roli ve funkci <strong>imunitn\u00edho syst\u00e9mu <\/strong>a <strong>\u0161t\u00edtn\u00e9 \u017el\u00e1zy,<\/strong> udr\u017een\u00ed zdrav\u00ed <strong>vlas\u016f<\/strong> \u010di <strong>neht\u016f. <\/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>Tato miner\u00e1ln\u00ed l\u00e1tka je v\u00fdznamn\u00e1 pro <strong>spr\u00e1vnou tvorbu spermi\u00ed<\/strong>, a t\u00edm p\u00e1dem i<strong> celkovou plodnost. <\/strong>Souvis\u00ed to z\u0159ejm\u011b s jeho<strong> antioxida\u010dn\u00edmi vlastnostmi,<\/strong> d\u00edky kter\u00fdm pom\u00e1h\u00e1 <strong>chr\u00e1nit spermie <\/strong>p\u0159ed <strong>voln\u00fdmi radik\u00e1ly, <\/strong>kter\u00e9 vznikaj\u00ed p\u016fsoben\u00edm oxida\u010dn\u00edho stresu. Zd\u00e1 se v\u0161ak, \u017ee suplementace m\u016f\u017ee prosp\u00edvat pouze t\u011bm, kte\u0159\u00ed maj\u00ed n\u00edzkou hladinu selenu v organismu. Pokud je toti\u017e jeho hladina optim\u00e1ln\u00ed a dopl\u0148ky v\u00fd\u017eivy se zv\u00fd\u0161\u00ed na nadm\u011brn\u00e9 hodnoty, m\u016f\u017ee s sebou pravd\u011bpodobn\u011b p\u0159in\u00e1\u0161et ne\u017e\u00e1douc\u00ed \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\">Kolik selenu mu\u017ei denn\u011b pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>doporu\u010den\u00ed EFSA: <strong>70 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li>doporu\u010den\u00ed 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 najdeme selen?&nbsp;<\/h3>\n\n\n\n<p>Nejlep\u0161\u00edmi zdroji selenu jsou <a href=\"https:\/\/gymbeam.cz\/para-orechy.html\">brazilsk\u00e9 (para) o\u0159echy<\/a>, <strong><a href=\"https:\/\/gymbeam.cz\/ryby\">ryby<\/a>, mo\u0159sk\u00e9 plody <\/strong>a <strong>vnit\u0159nosti. <\/strong>Zna\u010dn\u00e9 mno\u017estv\u00ed selenu maj\u00ed nap\u0159\u00edklad i <strong>celozrnn\u00e9 obilniny,<\/strong> <strong>maso <\/strong>\u010di <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky. <\/strong>Obsah selenu v potravin\u00e1ch je pom\u011brn\u011b r\u016fznorod\u00fd, proto\u017ee jeho pod\u00edl v <strong>rostlinn\u00fdch potravin\u00e1ch <\/strong>z\u00e1vis\u00ed na jeho mno\u017estv\u00ed <strong>v p\u016fd\u011b, <\/strong>ve kter\u00e9 byly rostliny vyp\u011bstovan\u00e9. U <strong>\u017eivo\u010di\u0161n\u00fdch potravin<\/strong> se jeho obsah odv\u00edj\u00ed od mno\u017estv\u00ed selenu v <strong>krmivu <\/strong>zv\u00ed\u0159at. <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 selen<\/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\"><strong>Obsah selenu (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">brazilsk\u00e9 (para) o\u0159echy<\/td><td class=\"has-text-align-center\" data-align=\"center\">1920 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ku\u0159ec\u00ed pe\u010den\u011b<\/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.cz\/sardinky-v-olivovem-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">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.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tu\u0148\u00e1k<\/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\">hov\u011bz\u00ed maso<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">je\u010dmen<\/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.cz\/ovesne-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\">ovesn\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\">b\u00edl\u00fd 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_Zinek\"><\/span>6. Zinek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zinok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zinek<\/a> je d\u016fle\u017eit\u00e1 miner\u00e1ln\u00ed l\u00e1tka, kterou na\u0161e t\u011blo pot\u0159ebuje pro funkci <strong>imunity, zraku<\/strong> \u010di udr\u017een\u00ed zdrav\u00fdch<strong> kost\u00ed.<\/strong> Tak\u00e9 hraje roli v<strong> metabolismu sacharid\u016f, b\u00edlkovin, mastn\u00fdch kyselin<\/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>Krom\u011b toho p\u0159isp\u00edv\u00e1 k udr\u017een\u00ed norm\u00e1ln\u00ed <strong>hladiny testosteronu v krvi.<\/strong> Hraje toti\u017e d\u016fle\u017eitou roli p\u0159i p\u0159em\u011bn\u011b testosteronu na jeho biologicky aktivn\u00ed formu. Nav\u00edc se pod\u00edl\u00ed na zabr\u00e1n\u011bn\u00ed p\u0159em\u011bny testosteronu na estrogen (nadm\u011brn\u00e1 mno\u017estv\u00ed \u017eensk\u00e9ho pohlavn\u00edho hormonu u mu\u017e\u016f mohou v\u00e9st nap\u0159\u00edklad ke gynekomastii &#8211; zv\u011bt\u0161en\u00ed prsn\u00edch \u017el\u00e1z).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zinek m\u00e1 tak\u00e9 n\u011bkolik rol\u00ed ve<strong> spr\u00e1vn\u00e9 funkci spermi\u00ed.<\/strong> Z\u0159ejm\u011b se pod\u00edl\u00ed na <strong>pevnosti jejich membr\u00e1n<\/strong> i na ochran\u011b spermi\u00ed p\u0159ed oxida\u010dn\u00edm stresem. Nedostate\u010dn\u00fd p\u0159\u00edjem zinku tak m\u016f\u017ee b\u00fdt pravd\u011bpodobn\u011b rizikov\u00fdm faktorem n\u00edzk\u00e9 kvality spermi\u00ed a sn\u00ed\u017een\u00e9 plodnosti. <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 neposledn\u00ed \u0159ad\u011b je d\u016fle\u017eit\u00fd tak\u00e9 pro<strong> zdrav\u00ed prostaty.<\/strong> V tomto org\u00e1nu se toti\u017e p\u0159irozen\u011b nach\u00e1z\u00ed vysok\u00fd pod\u00edl zinku a ten nav\u00edc slou\u017e\u00ed jako ukazatel jej\u00ed spr\u00e1vn\u00e9 funkce. <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\">Kolik zinku mu\u017ei denn\u011b pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>doporu\u010den\u00ed EFSA: 14 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li>doporu\u010den\u00ed 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 najdeme zinek?&nbsp;<\/h3>\n\n\n\n<p>Z \u017eivo\u010di\u0161n\u00fdch potravin jsou jeho nejlep\u0161\u00edmi zdroji <strong>\u010derven\u00e9 maso, ryby<\/strong> a <strong>vejce.<\/strong> Z rostlinn\u00fdch potravin se na vedouc\u00edch p\u0159\u00ed\u010dk\u00e1ch nach\u00e1zej\u00ed <strong><a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noreferrer noopener\">lu\u0161t\u011bniny<\/a><\/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>Podrobn\u011bj\u0161\u00ed informace o zinku najdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/zinek-k-cemu-je-dobry-co-zpusobi-nedostatek-a-jake-jsou-jeho-nejlepsi-zdroje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zinek: Na co je dobr\u00fd, co zp\u016fsob\u00ed jeho nedostatek a jak\u00e9 jsou jeho nejlep\u0161\u00ed 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 zinek<\/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\">&nbsp;\n\nPotravina<\/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\u011bz\u00ed maso<\/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\">vep\u0159ov\u00e9 maso<\/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\">vejce<\/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\">\u010do\u010dka<\/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\">hr\u00e1ch<\/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.cz\/ovesne-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\">ovesn\u00e9 vlo\u010dky<\/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\">pohanka<\/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.cz\/magnezium\">Magn\u00e9zium (ho\u0159\u010d\u00edk)<\/a> je miner\u00e1ln\u00ed l\u00e1tka, kterou na\u0161e t\u011blo pot\u0159ebuje pro udr\u017een\u00ed optim\u00e1ln\u00ed <strong>rovnov\u00e1hy elektrolyt\u016f <\/strong>\u010di jako sou\u010d\u00e1st <strong>synt\u00e9zy b\u00edlkovin. <\/strong>Pro svou funkci ho pot\u0159ebuj\u00ed <strong>svaly, kosti <\/strong>i <strong>zuby <\/strong>a z\u00e1rove\u0148 je d\u016fle\u017eit\u00fd pro funkci <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>Tato \u017eivina m\u00e1 pravd\u011bpodobn\u011b pozitivn\u00ed vliv i na <strong>tvorbu testosteronu. <\/strong>Ve studi\u00edch se toti\u017e ukazuje, \u017ee pokud m\u00e1 mu\u017e z\u00e1rove\u0148 <strong>n\u00edzk\u00e9 hladiny ho\u0159\u010d\u00edku <\/strong>a <strong>testosteronu, <\/strong>suplementace ho\u0159\u010d\u00edkem m\u016f\u017ee v\u00e9st ke<strong> zv\u00fd\u0161en\u00ed hladiny<\/strong> tohoto mu\u017esk\u00e9ho pohlavn\u00edho hormonu. <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>Ho\u0159\u010d\u00edk souvis\u00ed tak\u00e9 s ni\u017e\u0161\u00edm v\u00fdskytem <strong>svalov\u00fdch k\u0159e\u010d\u00ed.<\/strong> Ty jsou \u010dast\u00e9 nap\u0159\u00edklad u sportovc\u016f, kter\u00fdm tak m\u016f\u017ee prosp\u011bt jeho dopln\u011bn\u00ed ve form\u011b dopl\u0148ku 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\">Kolik ho\u0159\u010d\u00edku mu\u017ei denn\u011b pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>doporu\u010den\u00ed EFSA:<\/strong> 350 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>doporu\u010den\u00ed 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>V\u00edce o p\u0159\u00edjmu ho\u0159\u010d\u00edku, projevech jeho nedostatku \u010di zdravotn\u00edch benefitech v\u00e1m prozrad\u00ed \u010dl\u00e1nek <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\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 ho\u0159\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\">Potravina<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Obsah ho\u0159\u010d\u00edku (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/bio-dynova-seminka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">d\u00fd\u0148ov\u00e1 semena<\/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.cz\/bio-slunecnicova-seminka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">slune\u010dnicov\u00e1 semena<\/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\">ho\u0159k\u00e1 \u010dokol\u00e1da 70-85 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pohanka<\/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.cz\/vlasske-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vla\u0161sk\u00e9 o\u0159echy<\/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\">ovesn\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\">je\u010dmen<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 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><\/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.cz\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-1124x749.jpg\" alt=\"Zinek a magn\u00e9zium u mu\u017e\u016f\" class=\"wp-image-481236\" style=\"width:843px;height:562px\" title=\"Zinek a magn\u00e9zium u mu\u017e\u016f\" 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_antioxidacnim_ucinkem\"><\/span>8. Vitam\u00edny s antioxida\u010dn\u00edm \u00fa\u010dinkem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antioxidanty jsou l\u00e1tky, kter\u00e9 pom\u00e1haj\u00ed t\u011blu s ochranou p\u0159ed <strong>voln\u00fdmi radik\u00e1ly, <\/strong>kter\u00e9 vznikaj\u00ed p\u016fsoben\u00edm <strong>oxida\u010dn\u00edho stresu. <\/strong>Jsou tak spojeny se sni\u017eov\u00e1n\u00edm rizika vzniku nap\u0159\u00edklad <strong>kardiovaskul\u00e1rn\u00edch <\/strong>nebo <strong>n\u00e1dorov\u00fdch onemocn\u011bn\u00ed. <\/strong>U mu\u017e\u016f hraj\u00ed d\u016fle\u017eitou roli i p\u0159i <strong>ochran\u011b spermi\u00ed <\/strong>\u010di <strong>prostaty. <\/strong>Pat\u0159\u00ed mezi n\u011b r\u016fzn\u00e9 vitam\u00edny i zmi\u0148ovan\u00fd selen a zinek. <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\">Kter\u00e9 vitam\u00edny pat\u0159\u00ed mezi antioxidanty?<\/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><strong><a href=\"https:\/\/gymbeam.cz\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitam\u00edn C<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>doporu\u010den\u00ed EFSA:<\/strong> 110 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>doporu\u010den\u00ed DACH:<\/strong> 110 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/vitamin-e-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitam\u00edn E<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>doporu\u010den\u00ed EFSA:<\/strong> 13 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>doporu\u010den\u00ed DACH:<\/strong> 14 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>m\u011b\u010f<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>doporu\u010den\u00ed EFSA:<\/strong> 1,6 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>doporu\u010den\u00ed 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>mangan<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>doporu\u010den\u00ed EFSA:<\/strong> 3 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>doporu\u010den\u00ed DACH:<\/strong> 2-5 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">riboflavin (vitam\u00edn B2)<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>doporu\u010den\u00ed EFSA:<\/strong> 1,3 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>doporu\u010den\u00ed DACH:<\/strong> 1,4 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-750x1124.jpg\" alt=\"Vitam\u00edn C u mu\u017e\u016f\" 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.cz\/vlaknina\" target=\"_blank\" rel=\"noreferrer noopener\">Vl\u00e1knina<\/a> je <strong>nestraviteln\u00e1 slo\u017eka rostlinn\u00fdch potravin.<\/strong> P\u0159esto\u017ee ji na\u0161e t\u011blo nedok\u00e1\u017ee rozlo\u017eit a proch\u00e1z\u00ed tr\u00e1vic\u00edm traktem v t\u00e9m\u011b\u0159 nezm\u011bn\u011bn\u00e9 form\u011b, m\u00e1 pro n\u00e1s <strong>mnoho zdravotn\u00edch benefit\u016f. <\/strong>Pot\u0159ebujeme ji pro <strong>spr\u00e1vn\u00fd pr\u016fb\u011bh tr\u00e1ven\u00ed a vyprazd\u0148ov\u00e1n\u00ed <\/strong>\u010di pro optim\u00e1ln\u00ed <strong>slo\u017een\u00ed st\u0159evn\u00ed mikrobioty<\/strong>. P\u016fsob\u00ed i mimo tr\u00e1vic\u00ed trakt, a to nap\u0159\u00edklad na <strong>hladinu cukru v krvi <\/strong>\u010di <strong>funkci imunity.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejen\u017ee je pot\u0159ebn\u00e1 pro spr\u00e1vn\u011b tr\u00e1ven\u00ed, ale ovliv\u0148uje i <strong>zdrav\u00ed samotn\u00e9ho tr\u00e1vic\u00edho traktu. <\/strong>S dostate\u010dn\u00fdm p\u0159\u00edjmem vl\u00e1kniny je toti\u017e spojeno <strong>ni\u017e\u0161\u00ed riziko kolorekt\u00e1ln\u00edho karcinomu. <\/strong>Z jedn\u00e9 meta-anal\u00fdzy vyplynulo, \u017ee s p\u0159\u00edjmem ka\u017ed\u00fdch 10 g vl\u00e1kniny denn\u011b se spojuje sn\u00ed\u017een\u00ed rizika propuknut\u00ed tohoto onemocn\u011bn\u00ed 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 najdeme vl\u00e1kninu?&nbsp;<\/h3>\n\n\n\n<p>Vl\u00e1knina se nach\u00e1z\u00ed pouze v <strong>rostlinn\u00fdch potravin\u00e1ch.<\/strong> Jej\u00edmi dobr\u00fdmi zdroji jsou<strong> lu\u0161t\u011bniny, celozrnn\u00e9 potraviny, zelenina, ovoce<\/strong> \u010di <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>o\u0159echy a<\/strong> <strong>semen<\/strong><\/a><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>a<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"is-style-default\"><strong>Do j\u00eddeln\u00ed\u010dku ji v\u0161ak m\u016f\u017eete za\u0159adit i ve form\u011b r\u016fzn\u00fdch dopl\u0148k\u016f v\u00fd\u017eivy, jako je nap\u0159\u00edklad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">psyllium<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/jablecna-vlaknina-gymbeam.html\">jable\u010dn\u00e1 vl\u00e1knina<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">glukomanan<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">komplexn\u00ed dopln\u011bk Daily Fiber<\/a> s kombinac\u00ed n\u011bkolika druh\u016f 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\">Kolik vl\u00e1kniny mu\u017ei denn\u011b pot\u0159ebuj\u00ed?<\/h3>\n\n\n\n<p>Doporu\u010den\u00ed jednotliv\u00fdch v\u00fd\u017eivov\u00fdch instituc\u00ed se m\u00edrn\u011b li\u0161\u00ed, ale v\u0161echny hovo\u0159\u00ed o p\u0159\u00edjmu v rozmez\u00ed <strong>25 &#8211; 35 g denn\u011b.<\/strong> Podle <strong>EFSA<\/strong> je denn\u00ed doporu\u010den\u00fd p\u0159\u00edjem pro zdrav\u00e9ho dosp\u011bl\u00e9ho \u010dlov\u011bka <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\">Takov\u00e9 mno\u017estv\u00ed p\u0159ijmete nap\u0159\u00edklad ve form\u011b:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>70 g celozrnn\u00fdch t\u011bstovin<\/strong> (cca 6 g vl\u00e1kniny)<\/li>\n\n\n\n<li><strong>50 g ovesn\u00fdch vlo\u010dek<\/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 mrkve<\/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=\"Jake_doplnky_vyzivy_mohou_byt_prospesne_pro_muzske_zdravi\"><\/span>Jak\u00e9 dopl\u0148ky v\u00fd\u017eivy mohou b\u00fdt prosp\u011b\u0161n\u00e9 pro mu\u017esk\u00e9 zdrav\u00ed?<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.cz\/tribulus-terrestris-120tbl-gymbeam.html\">Tribulus Terrestris <\/a>je extrakt z kotvi\u010dn\u00edku zemn\u00edho. Byl zn\u00e1m\u00fd ji\u017e v tradi\u010dn\u00ed medic\u00edn\u011b, kde se pou\u017e\u00edval nap\u0159\u00edklad p\u0159i <strong>probl\u00e9mech s plodnost\u00ed <\/strong>\u010di <strong>n\u00edzk\u00e9m libidu. <\/strong>Dnes je zn\u00e1m\u00fd zejm\u00e9na jako<strong> p\u0159\u00edrodn\u00ed n\u00e1hrada steroid\u016f. <\/strong>Ve studi\u00edch byla pozorov\u00e1na souvislost se <strong>zvy\u0161ov\u00e1n\u00edm hladiny testosteronu, r\u016fstem sval\u016f \u010di<\/strong> <strong>v\u00fdkonnost\u00ed.<\/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.cz\/ashwagandha-500-mg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Ashwagandha<\/a>, naz\u00fdvan\u00e1 tak\u00e9 jako <strong>indick\u00fd \u017een\u0161en, <\/strong>je zn\u00e1m\u00e1 sv\u00fdmi mnoha \u00fa\u010dinky na zdrav\u00ed. Pat\u0159\u00ed mezi <strong>adaptogeny<\/strong> neboli l\u00e1tky, jejich\u017e \u00fakolem je pomoci t\u011blu l\u00e9pe zvl\u00e1dat <strong>stres. <\/strong>Z\u00e1rove\u0148 se pou\u017e\u00edv\u00e1 p\u0159i probl\u00e9mech s <strong>neplodnost\u00ed <\/strong>a <strong>sexu\u00e1ln\u00ed dysfunkc\u00ed. <\/strong>Z v\u00fdzkum\u016f toti\u017e vypl\u00fdv\u00e1, \u017ee m\u016f\u017ee m\u00edt z\u0159ejm\u011b vliv na <strong>tvorbu a kvalitu spermi\u00ed <\/strong>i produkci <strong>testosteronu.<\/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.cz\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1124x749.jpeg\" alt=\"Ashwagandha pro mu\u017esk\u00e9 zdrav\u00ed\" class=\"wp-image-481274\" style=\"width:843px;height:562px\" title=\"Ashwagandha pro mu\u017esk\u00e9 zdrav\u00ed\" 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.cz\/piskavice-recke-seno-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Fenugreek<\/a>, kter\u00fd zn\u00e1me i pod n\u00e1zvem <strong>p\u00edskavice \u0159eck\u00e9 seno, <\/strong>je rostlina pou\u017e\u00edvan\u00e1 v tradi\u010dn\u00ed medic\u00edn\u011b ke <strong>zlep\u0161en\u00ed libida. <\/strong>Toto jej\u00ed vyu\u017eit\u00ed p\u0159etrv\u00e1v\u00e1 dodnes, proto\u017ee d\u00edky obsahu steroidn\u00edch saponin\u016f m\u016f\u017ee z\u0159ejm\u011b <strong>zvy\u0161ovat hladinu testosteronu. <\/strong>Krom\u011b toho m\u00e1 slibn\u00e9 \u00fa\u010dinky i v jin\u00fdch oblastech zdrav\u00ed. M\u016f\u017ee pravd\u011bpodobn\u011b pomoci <strong>sni\u017eovat hladinu cukru v krvi <\/strong>(glyk\u00e9mii), a tak b\u00fdt u\u017eite\u010dn\u00e1 pro lidi, kte\u0159\u00ed si pot\u0159ebuj\u00ed udr\u017eovat glyk\u00e9mii v optim\u00e1ln\u00edm rozmez\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 href=\"https:\/\/gymbeam.cz\/serenoa-plaziva-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Serenoa plaziv\u00e1<\/a> (Saw Palmetto) je palmov\u00e1 rostlina, jej\u00ed\u017e plody se pou\u017e\u00edvaj\u00ed k v\u00fdrob\u011b <strong>extraktu. <\/strong>Ten je bohat\u00fd na <strong>mastn\u00e9 kyseliny <\/strong>(kyselina myristov\u00e1, kyselina olejov\u00e1 apod.) a ve studi\u00edch byl pozorov\u00e1n vliv na <strong>zdrav\u00ed prostaty. <\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/daa-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">DAA<\/a> (kyselina asparagov\u00e1) se p\u0159irozen\u011b nach\u00e1z\u00ed v lidsk\u00e9m t\u011ble a pod\u00edl\u00ed se na funkci <strong>endokrinn\u00edch \u017el\u00e1z <\/strong>a <strong>nervov\u00e9ho syst\u00e9mu. <\/strong>Ve studi\u00edch se v\u0161ak ukazuje, \u017ee krom\u011b toho m\u016f\u017ee hr\u00e1t roli tak\u00e9 v ot\u00e1zce <strong>zv\u00fd\u0161en\u00ed hladiny testosteronu <\/strong>a <strong>mu\u017esk\u00e9 plodnosti. <\/strong>Projevuje se i mo\u017en\u00fd vliv na tvorbu <strong>r\u016fstov\u00e9ho hormonu <\/strong>a <strong>r\u016fst sval\u016f<\/strong><strong>.<\/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>Nejen zmi\u0148ovan\u00e9 vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky, ale i jin\u00e9<strong> bioaktivn\u00ed l\u00e1tky<\/strong> mohou m\u00edt<strong> antioxida\u010dn\u00ed \u00fa\u010dinky<\/strong> a pod\u00edlet se tak na sni\u017eov\u00e1n\u00ed rizika n\u00e1dorov\u00fdch onemocn\u011bn\u00ed \u010di ochran\u011b spermi\u00ed p\u0159ed oxida\u010dn\u00edm stresem. <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>Mezi l\u00e1tky, u kter\u00fdch se ve v\u00fdzkumech ukazuj\u00ed slibn\u00e9 v\u00fdsledky, pat\u0159\u00ed nap\u0159\u00edklad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/lykopen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">lykopen<\/a><\/li>\n\n\n\n<li>polyfenoly ze <a href=\"https:\/\/gymbeam.cz\/zeleny-caj-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">zelen\u00e9ho \u010daje<\/a> a <a href=\"https:\/\/gymbeam.cz\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">k\u00e1vy<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/koenzym-q10-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">koenzym 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.cz\/zensen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u017den\u0161en<\/a> se pou\u017e\u00edv\u00e1 v tradi\u010dn\u00ed \u010d\u00ednsk\u00e9 medic\u00edn\u011b d\u00edky jeho potenci\u00e1ln\u00edm \u00fa\u010dink\u016fm na <strong>imunitu, kognitivn\u00ed schopnosti <\/strong>a <strong>n\u00e1ladu. <\/strong>Jeliko\u017e pat\u0159\u00ed mezi adaptogeny, m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00fd p\u0159i pr\u00e1ci se stresem. Z\u00e1rove\u0148 se ukazuje, \u017ee by mohl m\u00edt vliv na <strong>sexu\u00e1ln\u00ed zdrav\u00ed <\/strong>a tak\u00e9 podporovat <strong>tvorbu a funkci 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\u00ed dopl\u0148ky<\/h3>\n\n\n\n<p>Mnoh\u00e9 dopl\u0148ky v\u00fd\u017eivy v sob\u011b kombinuj\u00ed n\u011bkolik \u017eivin a \u00fa\u010dinn\u00fdch l\u00e1tek zam\u011b\u0159en\u00fdch na ur\u010dit\u00e9 oblasti mu\u017esk\u00e9ho zdrav\u00ed. M\u016f\u017eete se tak soust\u0159edit na <a href=\"https:\/\/gymbeam.cz\/podpora-prostaty-gymbeam.html\">zdrav\u00ed prostaty<\/a>, <a href=\"https:\/\/gymbeam.cz\/alphamale-testobooster-gymbeam.html\">podporu testosteronu<\/a>, p\u0159\u00edjem <a href=\"https:\/\/gymbeam.cz\/antioxidant-complex-gymbeam.html\">antioxidant\u016f<\/a> \u010di dopln\u011bn\u00ed n\u011bkter\u00fdch \u017eivin ve form\u011b <a href=\"https:\/\/gymbeam.cz\/multivitamin-men-s-essentials-gymbeam.html\">multivitam\u00ednu<\/a>, kter\u00fd je obecn\u011b zac\u00edlen\u00fd na mu\u017esk\u00e9 zdrav\u00ed.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-1124x750.jpg\" alt=\"dopl\u0148ky v\u00fd\u017eivy pro mu\u017ee\" class=\"wp-image-481290\" style=\"width:843px;height:563px\" title=\"dopl\u0148ky v\u00fd\u017eivy pro mu\u017ee\" 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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mu\u017esk\u00fd organismus m\u00e1 sv\u00e9 typick\u00e9 funkce a vlastnosti, kter\u00e9 s sebou nesou i zvl\u00e1\u0161tn\u00ed nutri\u010dn\u00ed po\u017eadavky. Mluv\u00edme nap\u0159\u00edklad o p\u0159irozen\u011b <strong>vy\u0161\u0161\u00edm pod\u00edlu svalov\u00e9 hmoty, tvorb\u011b a funkci testosteronu<\/strong>, <strong>kvalit\u011b spermi\u00ed <\/strong>\u010di <strong>zdrav\u00ed prostaty. <\/strong>Kv\u016fli t\u011bmto specifik\u016fm by tak m\u011bli mu\u017ei db\u00e1t nejen na p\u0159\u00edjem <strong>energie <\/strong>a <strong>b\u00edlkovin, <\/strong>ale i konkr\u00e9tn\u00edch<strong> vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek, <\/strong>jako je nap\u0159\u00edklad<strong> zinek, selen <\/strong>\u010di <strong>vitam\u00edn D. <\/strong>Zdrav\u00e1 pestr\u00e1 strava s d\u016frazem na n\u011bkter\u00e9 konkr\u00e9tn\u00ed \u017eiviny tak m\u016f\u017ee v\u00fdrazn\u011b p\u0159isp\u011bt ke kvalitn\u011bj\u0161\u00edmu mu\u017esk\u00e9mu zdrav\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd a dozv\u011bd\u011bli jste se n\u011bco nov\u00e9ho? Nezapome\u0148te ho tedy sd\u00edlet se sv\u00fdmi zn\u00e1m\u00fdmi a p\u0159\u00e1teli.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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 t\u011blo m\u00e1 n\u011bkolik specifick\u00fdch vlastnost\u00ed a funkc\u00ed, kter\u00e9 se odr\u00e1\u017eej\u00ed tak\u00e9 na jeho v\u00fd\u017eivov\u00fdch pot\u0159eb\u00e1ch. Na kter\u00e9 vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky by tak nem\u011bli mu\u017ei zapom\u00ednat?<\/p>\n","protected":false},"author":156,"featured_media":481037,"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":[32],"tags":[6501,6873,7563,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-481616","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>Mu\u017ei a v\u00fd\u017eiva: Nejd\u016fle\u017eit\u011bj\u0161\u00ed vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky pro zdrav\u00ed, testosteron a v\u00fdkon - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kter\u00e9 vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky jsou d\u016fle\u017eit\u00e9 pro mu\u017esk\u00e9 zdrav\u00ed? 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