{"id":501842,"date":"2023-10-05T13:55:16","date_gmt":"2023-10-05T11:55:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=501842"},"modified":"2023-12-01T15:26:16","modified_gmt":"2023-12-01T14:26:16","slug":"quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy\/","title":{"rendered":"Quinoa: pre\u010do sa vyplat\u00ed prida\u0165 t\u00fato bezlepkov\u00fa superpotravinu do jed\u00e1lni\u010dka?"},"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\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy\/#Co_je_to_quinoa_kde_sa_vzala_a_ako_chuti\" title=\"\u010co je to quinoa, kde sa vzala a ako chut\u00ed?\">\u010co je to quinoa, kde sa vzala a ako chut\u00ed?<\/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\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy\/#9_benefitov_quinoy_pre_zdravie_a_lepsiu_formu\" title=\"9 benefitov quinoy pre zdravie a lep\u0161iu formu\">9 benefitov quinoy pre zdravie a lep\u0161iu formu<\/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\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy\/#Ake_nutricne_hodnoty_ma_quinoa\" title=\"Ak\u00e9 nutri\u010dn\u00e9 hodnoty m\u00e1 quinoa?\">Ak\u00e9 nutri\u010dn\u00e9 hodnoty m\u00e1 quinoa?<\/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\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy\/#Ktore_vitaminy_a_mineralne_latky_quinoa_obsahuje\" title=\"Ktor\u00e9 vitam\u00edny a miner\u00e1lne l\u00e1tky quinoa obsahuje?\">Ktor\u00e9 vitam\u00edny a miner\u00e1lne l\u00e1tky quinoa obsahuje?<\/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\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy\/#Ako_je_to_s_obsahom_antinutricnych_latok_v_quinoe\" title=\"Ako je to s obsahom antinutri\u010dn\u00fdch l\u00e1tok v quinoe?\">Ako je to s obsahom antinutri\u010dn\u00fdch l\u00e1tok v quinoe?<\/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\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy\/#Ako_quinou_pripravit\" title=\"Ako quinou pripravi\u0165?\">Ako quinou pripravi\u0165?<\/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\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy\/#Najlepsie_recepty_s_quinoou\" title=\"Najlep\u0161ie recepty s quinoou\">Najlep\u0161ie recepty s quinoou<\/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\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy\/#Vsetko_co_potrebujete_vediet_o_quinoe\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o quinoe\">V\u0161etko, \u010do potrebujete vedie\u0165 o quinoe<\/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\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy\/#Co_si_z_toho_zobrat\" title=\"\u010co si z toho zobra\u0165?\">\u010co si z toho zobra\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Takisto vo svojom jed\u00e1lni\u010dku to\u010d\u00edte len p\u00e1r be\u017en\u00fdch pr\u00edloh, ako s\u00fa zemiaky, ry\u017ea alebo cestoviny? V tom pr\u00edpade sa vo v\u00e1s mo\u017eno za\u010d\u00edna preb\u00fadza\u0165 pocit, \u017ee zdrav\u00fd jed\u00e1lni\u010dek je pekn\u00e1 nuda. Rozhodne to tak ale nie je. My sme sa dne\u0161n\u00fdm \u010dl\u00e1nkom rozhodli nab\u00fara\u0165 tento stereotyp a pozrie\u0165 sa bli\u017e\u0161ie na \u010fal\u0161iu super mo\u017enos\u0165, ktorou je quinoa. T\u00e1to pseudoobilnina m\u00e1 toti\u017e <strong>skvel\u00e9 nutri\u010dn\u00e9 hodnoty, lahodn\u00fa chu\u0165<\/strong>, je jednoduch\u00e1 na pr\u00edpravu, a navy\u0161e sa d\u00e1 jes\u0165 na stovky sp\u00f4sobov. Rozhodne v\u00e1s tak \u013eahko neomrz\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku sa do\u010d\u00edtate o vplyve quinoy na tieto oblasti:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#chudnutie\" style=\"border-radius:0px\">Chudnutie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hladina-cukru-v-krvi\" style=\"border-radius:0px\">Hladina cukru v krvi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hladina-cholesterolu\" style=\"border-radius:0px\">Hladina cholesterolu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oxidacny-stres\" style=\"border-radius:0px\">Oxida\u010dn\u00fd stres<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#travenie\" style=\"border-radius:0px\">Tr\u00e1venie<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Okrem toho sa dozviete o t\u00fdchto vlastnostiach a benefitoch quinoy:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#neobsahuje-lepok\" style=\"border-radius:0px\">Neobsahuje lepok<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#zdroj-kvalitnych-bielkovin\" style=\"border-radius:0px\">Zdroj kvalitn\u00fdch bielkov\u00edn<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#lahka-priprava\" style=\"border-radius:0px\">\u013dahk\u00e1 pr\u00edprava<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#nizky-obsah-fodmap\" style=\"border-radius:0px\">N\u00edzky obsah FODMAP<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_quinoa_kde_sa_vzala_a_ako_chuti\"><\/span>\u010co je to quinoa, kde sa vzala a ako chut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod n\u00e1zvom <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa<\/a> pozn\u00e1me rastlinu menom <strong>mrl\u00edk \u010d\u00edlsky<\/strong>&nbsp;(<em>Chenopodium quinoa<\/em>), ktor\u00e1 patr\u00ed medzi <strong>pseudoobilniny<\/strong>. Od klasick\u00fdch obiln\u00edn sa l\u00ed\u0161i t\u00fdm, \u017ee jej plody sa v podobe mal\u00fdch semienok botanicky nezara\u010fuj\u00fa medzi zrn\u00e1. Obsah \u017eiv\u00edn a vyu\u017eitie v kuchyni v\u0161ak maj\u00fa podobn\u00e9. D\u00e1 sa tak pou\u017ei\u0165 rovnako ako napr\u00edklad ry\u017ea. Naj\u010dastej\u0161ie sa s quinoou stretneme vo forme pr\u00edloh, r\u00f4znych zmes\u00ed so zeleninou a m\u00e4som \u010di jeho rastlinn\u00fdmi alternat\u00edvami (<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>, tempeh, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seitan<\/a>). S ob\u013eubou sa v\u0161ak prid\u00e1va aj do r\u00f4znych polievok, \u0161al\u00e1tov, placiek a \u010fal\u0161\u00edch pokrmov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka tomu ide o ve\u013emi <strong>univerz\u00e1lnu potravinu<\/strong>. Nie je preto \u017eiadnym prekvapen\u00edm, \u017ee m\u00e1 vo svete dlhoro\u010dn\u00fa trad\u00edciu. Quinoa sa za\u010dala pestova\u0165 v oblasti juhoamerick\u00fdch \u00c1nd u\u017e nieko\u013eko tis\u00edc rokov pred na\u0161\u00edm letopo\u010dtom. Inkovia ju dokonca pova\u017eovali za <strong>posv\u00e4tn\u00fa potravinu<\/strong>. Na rozdiel od zemiakov alebo kukurice sa ale v Eur\u00f3pe nedo\u010dkala rovnak\u00e9ho osudu. \u0160panieli toti\u017e quinou najprv ozna\u010dovali za nekres\u0165ansk\u00fa, \u010do viedlo k tomu, \u017ee sa v niektor\u00fdch oblastiach prestala pestova\u0165. Postupne za\u010dali v\u010faka produkcii spolo\u010dne s \u010fal\u0161\u00edmi plodinami vznika\u0165 aj r\u00f4zne odrody, s ktor\u00fdmi sa stret\u00e1vame dodnes. Hoci existuje viac ako 3 000 druhov quinoy, pre jednoduchos\u0165 naj\u010dastej\u0161ie rozli\u0161ujeme <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>bielu<\/strong><\/a><strong>, \u010derven\u00fa a <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/quinoa-cierna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010diernu<\/strong><\/a>. Ka\u017ed\u00e1 m\u00e1 s\u00edce trochu in\u00fd nutri\u010dn\u00fd profil, v ka\u017edom pr\u00edpade ale obsahuje <strong>vysok\u00e9 mno\u017estvo cenn\u00fdch mikro\u017eiv\u00edn<\/strong>. To je tie\u017e d\u00f4vod, pre\u010do patr\u00ed medzi superpotraviny. <mark class=\"has-inline-color has-orange-color\">[23]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nech u\u017e si vyberiete ak\u00fako\u013evek farbu quinoy, v\u017edy bude ma\u0165 pribli\u017ene rovnak\u00fd tvar v podobe malink\u00fdch zrnie\u010dok s <strong>jemne orie\u0161kovou chu\u0165ou<\/strong>, ktor\u00e1 spestr\u00ed sladk\u00e9 i slan\u00e9 pokrmy. Podobne ako in\u00e9 pseudooobilniny (<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/pohanka\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">poh\u00e1nka<\/a>, amarant) sa m\u00f4\u017ee pochv\u00e1li\u0165 t\u00fdm, \u017ee je bezlepkov\u00e1. To ocenia celiatici a \u010fal\u0161\u00ed \u013eudia, ktor\u00ed sa lepku z ak\u00e9hoko\u013evek d\u00f4vodu vyh\u00fdbaj\u00fa. V\u00fdsledky \u0161t\u00fadi\u00ed navy\u0161e ukazuj\u00fa, \u017ee od roku 2013 produkcia quinoy exponenci\u00e1lne rastie. Uveden\u00fd rok OSN dokonca vyhl\u00e1sila rokom quinoy. Okrem skvel\u00e9ho zlo\u017eenia je to tie\u017e preto, \u017ee t\u00e1to rastlina sa dok\u00e1\u017ee <strong>prisp\u00f4sobi\u0165 aj menej priazniv\u00fdm klimatick\u00fdm podmienkam, \u010do by mohlo pom\u00f4c\u0165 zaisti\u0165 pr\u00edsun potrav\u00edn aj do rozvojov\u00fdch kraj\u00edn<\/strong>. Z jej benefitov by tak mohlo \u0165a\u017ei\u0165 e\u0161te viac \u013eud\u00ed. Dokonca aj NASA s o \u0148u zauj\u00edma ako o potenci\u00e1lnu potravinu pre kozmonautov.&nbsp; <mark class=\"has-inline-color has-orange-color\">[1\u20133][25\u201323]<\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T161545.663.png\" alt=\"\u010co je to quinoa, kde sa vzala a ako chut\u00ed?\" class=\"wp-image-501263\" title=\"\u010co je to quinoa, kde sa vzala a ako chut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T161545.663.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T161545.663-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"60667,75292,37870,74803,59932,36625,58789,67684,36412,36388,53185,53080\" ><\/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=\"9_benefitov_quinoy_pre_zdravie_a_lepsiu_formu\"><\/span>9 benefitov quinoy pre zdravie a lep\u0161iu formu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"neobsahuje-lepok\">1. Neobsahuje lepok<\/h3>\n\n\n\n<p>Quinoa sama osebe <strong>patr\u00ed medzi bezlepkov\u00e9 potraviny<\/strong>. To potvrdzuje aj \u0161t\u00fadia, ktor\u00e1 sk\u00famala, ako bude \u010dlovek s celiakiou reagova\u0165 na pr\u00edjem 50 g quinoy denne po\u010das 6 t\u00fd\u017ed\u0148ov. Jej konzum\u00e1cia bola dobre tolerovan\u00e1 a nijako<strong> nezhor\u0161ovala zdravotn\u00fd stav<\/strong>. To je dobr\u00e1 spr\u00e1va pre \u013eud\u00ed, ktor\u00ed sa lepku z ak\u00e9hoko\u013evek d\u00f4vodu vyh\u00fdbaj\u00fa. Hoci je quinoa <strong>prirodzene bezlepkov\u00e1<\/strong>, neznamen\u00e1 to, \u017ee \u010fal\u0161ie potraviny vyroben\u00e9 z quinoy musia by\u0165 tie\u017e bezlepkov\u00e9. V\u017edy je potrebn\u00e9 postr\u00e1\u017ei\u0165 si, kde bola quinoa spracovan\u00e1 a \u010di pri v\u00fdrobe neboli pridan\u00e9 <strong>\u010fal\u0161ie ingrediencie, ktor\u00e9 by mohli sp\u00f4sobi\u0165 tr\u00e1viace \u0165a\u017ekosti<\/strong>. <mark class=\"has-inline-color has-orange-color\">[4]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Quinoa tak dok\u00e1\u017ee \u013eu\u010fom na bezlepkovej strave pom\u00f4c\u0165 doplni\u0165 kvalitn\u00e9 sacharidy, bielkoviny a cenn\u00e9 mikro\u017eiviny. Z\u00e1rove\u0148 prinesie svie\u017ei vietor a nov\u00e9 chute do bezlepkov\u00e9ho jed\u00e1lni\u010dka, ktor\u00fd je charakteristick\u00fd obmedzen\u00fdm v\u00fdberom potrav\u00edn.&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>Ak sa chcete o lepku dozvedie\u0165 viac, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/lepok-je-naozaj-skodlivy-pre-kazdeho-z-nas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Lepok \u2013 je naozaj \u0161kodliv\u00fd pre ka\u017ed\u00e9ho z n\u00e1s?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zdroj-kvalitnych-bielkovin\">2. Je skvel\u00fdm zdrojom rastlinn\u00fdch bielkov\u00edn<\/h3>\n\n\n\n<p>Ve\u013ekou prednos\u0165ou quinoy je fakt, \u017ee patr\u00ed medzi <strong>kvalitn\u00e9 zdroje bielkov\u00edn nielen pre veg\u00e1nov<\/strong>. Pova\u017eujeme ju toti\u017e za tzv. kompletn\u00fd prote\u00edn, lebo obsahuje v\u0161etky esenci\u00e1lne aminokyseliny v optim\u00e1lnom pomere, a m\u00f4\u017eeme tak o nej poveda\u0165, \u017ee m\u00e1 kvalitn\u00e9 aminokyselinov\u00e9 spektrum. In\u00e9 rastlinn\u00e9 zdroje bielkov\u00edn, <strong>ako s\u00fa napr\u00edklad be\u017en\u00e9 <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>obilniny<\/strong><\/a><strong> alebo <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>strukoviny<\/strong><\/a>, maj\u00fa typicky nejak\u00fa limitn\u00fa aminokyselinu (nedostato\u010dne zast\u00fapen\u00fa). Preto je ide\u00e1lne navz\u00e1jom kombinova\u0165 jednotliv\u00e9 zdroje. To v\u0161ak pre quinou neplat\u00ed. Na rozdiel od in\u00fdch obiln\u00edn je <strong>bohat\u00e1 aj na <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bcaa-1500-lysin-300-tab-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lyz\u00edn<\/strong><\/a><strong> a \u010fal\u0161ie <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>esenci\u00e1lne aminokyseliny<\/strong><\/a>. V\u010faka tomu skvele zapadne do jed\u00e1lni\u010dka nielen \u0161portovcom, ktor\u00fdm<strong> ide o rast svalov, kvalitn\u00fa regener\u00e1ciu \u010di zdravie kost\u00ed<\/strong>. <mark class=\"has-inline-color has-orange-color\">[5\u20136]<\/mark><\/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>Ak chcete \u010fal\u0161ie tipy na zdroje bielkov\u00edn, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka?<\/strong><\/a><\/li>\n\n\n\n<li>Tipy na dobre dostupn\u00e9 zdroje bielkov\u00edn n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cenovo-dostupne-potraviny-bohate-na-bielkoviny\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cenovo dostupn\u00e9 potraviny bohat\u00e9 na bielkoviny.<\/strong><\/a><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee sa stravujete veg\u00e1nsky alebo chcete len zaradi\u0165 viac rastlinn\u00fdch zdrojov bielkov\u00edn, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka?<\/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=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/960x1200_VV_09-899x1124.jpg\" alt=\"9 benefitov quinoy pre zdravie a lep\u0161iu formu\" class=\"wp-image-501282\" title=\"9 benefitov quinoy pre zdravie a lep\u0161iu formu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/960x1200_VV_09-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/960x1200_VV_09-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/960x1200_VV_09.jpg 960w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"chudnutie\">3. M\u00f4\u017ee pom\u00f4c\u0165 pri chudnut\u00ed<\/h3>\n\n\n\n<p>Ak dr\u017e\u00edte di\u00e9tu a sna\u017e\u00edte sa schudn\u00fa\u0165 nejak\u00e9 to kilo tuku, m\u00f4\u017ee pre v\u00e1s by\u0165<strong> quinoa skvelou potravinou<\/strong>, ktor\u00fa si budete pravidelne serv\u00edrova\u0165 na tanier v r\u00e1mci jed\u00e1lni\u010dka na chudnutie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je to najm\u00e4 v\u010faka spom\u00ednan\u00e9mu <strong>obsahu kvalitn\u00fdch bielkov\u00edn a vl\u00e1kniny<\/strong>. Tieto dve zlo\u017eky toti\u017e prispej\u00fa k tom, aby v\u00e1s pokrm na dlh\u0161ie zas\u00fdtil, \u010do je pr\u00e1ve pri chudnut\u00ed ide\u00e1lne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nen\u00e1silne tak m\u00f4\u017eu pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 energetick\u00fd pr\u00edjem, udr\u017eiava\u0165 sa v kalorickom deficite a chudn\u00fa\u0165. Jedl\u00e1 bohat\u00e9 na bielkoviny navy\u0161e pom\u00e1haj\u00fa <strong>udr\u017ea\u0165 na uzde <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>chute na sladk\u00e9<\/strong><\/a><strong> a slan\u00e9 dobroty<\/strong>. V\u010faka tomu nech\u00e1te v komore \u010dokol\u00e1du a \u010fal\u0161ie dobroty pre niekoho in\u00e9ho.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bielkoviny obsiahnut\u00e9 v quinoe pom\u00f4\u017eu aj s <strong>udr\u017ean\u00edm a tvorbou svalovej hmoty<\/strong>, v\u010faka \u010domu na\u0161e telo sp\u00e1li viac energie aj v pokoji. To vedie k tzv. zr\u00fdchleniu metabolizmu, \u010do sa <strong>pri chudnut\u00ed<\/strong> takisto hod\u00ed. <mark class=\"has-inline-color has-orange-color\">[7]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S t\u00fdm ide ruka v ruke aj termick\u00fd efekt bielkov\u00edn. Zo v\u0161etk\u00fdch makro\u017eiv\u00edn je najvy\u0161\u0161\u00ed (a\u017e 30 %). Zjednodu\u0161ene to znamen\u00e1, \u017ee telo samo spotrebuje viac energie na ich metaboliz\u00e1ciu, a do istej miery tak spa\u013eujeme kal\u00f3rie prakticky zadarmo. <mark class=\"has-inline-color has-orange-color\">[7]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zo 100 kcal prijat\u00fdch vo forme bielkov\u00edn na\u0161e telo spotrebuje a\u017e 30 kcal len na to, aby ich spracovalo. A rovnako tak v\u00e1s pote\u0161\u00ed aj fakt, \u017ee m\u00e1 priemerne len 6 g tuku na 100 g surovej quinoy. <mark class=\"has-inline-color has-orange-color\">[7]<\/mark><\/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\">Pre\u010d\u00edtajte si na\u0161e \u010dl\u00e1nky, ktor\u00e9 u\u013eah\u010dia chudnutie ka\u017ed\u00e9mu:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak chcete za\u010da\u0165 chudn\u00fa\u0165, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\u017eit\u00e9.<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>Nemali by v\u00e1m tie\u017e ujs\u0165 inform\u00e1cie z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-ulahcit-chudnutie-a-dostat-se-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 tipov, ako si u\u013eah\u010di\u0165 chudnutie a dosta\u0165 sa do formy.<\/strong><\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hladina-cukru-v-krvi\">4. M\u00e1 pozit\u00edvny vplyv na hladinu krvn\u00e9ho cukru<\/h3>\n\n\n\n<p>Quinou m\u00f4\u017eeme v\u010faka jej vlastnostiam pova\u017eova\u0165 za celozrnn\u00fa. Podobne ako celozrnn\u00e9 obilniny sa <strong>sp\u00e1ja s ni\u017e\u0161\u00edm rizikom vzniku cukrovky 2. typu a kardiovaskul\u00e1rnych ochoren\u00ed, \u010d\u00edm sa odli\u0161uje <\/strong>od rafinovan\u00fdch obiln\u00edn. Navy\u0161e m\u00e1 relat\u00edvne <strong>n\u00edzky glykemick\u00fd index <\/strong>(priemerne sa ud\u00e1va hodnota 53). Ide tak o ide\u00e1lnu vo\u013ebu pre \u013eud\u00ed, ktor\u00ed chc\u00fa ma\u0165<strong> lep\u0161iu kontrolu nad hladinou krvn\u00e9ho cukru<\/strong>. Ke\u010f m\u00e1 potravina n\u00edzky glykemick\u00fd index, zdv\u00edha sa po jej konzum\u00e1cii hladina cukru postupne, nie je to ako na horskej dr\u00e1he. V\u010faka tomu sme dlh\u0161ie s\u00fdti a nie sme po jedle r\u00fdchlo hladn\u00ed. To m\u00f4\u017eu oceni\u0165 v\u0161etci \u013eudia, ktor\u00ed trpia inzul\u00ednovou rezistenciou alebo cukrovkou 2. typu. <mark class=\"has-inline-color has-orange-color\">[8\u201312]<\/mark><\/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\" id=\"hladina-cholesterolu\">5. Pozit\u00edvne ovplyv\u0148uje hladinu cholesterolu<\/h3>\n\n\n\n<p>Vysok\u00e1 hladina cholesterolu zvy\u0161uje riziko rozvoja srdcov\u00fdch ochoren\u00ed, tak\u017ee je na mieste d\u00e1va\u0165 si na \u0148u pozor. Ak sa bli\u017e\u0161ie zameriame na mikronutrienty v quinoe, zist\u00edme, \u017ee obsahuje zauj\u00edmav\u00e9 mno\u017estvo<strong> fytosterolov<\/strong>. Ide o l\u00e1tky, ktor\u00e9 maj\u00fa podobn\u00fa \u0161trukt\u00faru ako cholesterol. Preuk\u00e1zalo sa v\u0161ak, \u017ee s\u00fa schopn\u00e9 u \u010dloveka <strong>absorpciu cholesterolu zn\u00ed\u017ei\u0165<\/strong>. Ak s\u00fa fytosteroly konzumovan\u00e9 vo v\u00e4\u010d\u0161om mno\u017estve, m\u00f4\u017eu pom\u00f4c\u0165 zn\u00ed\u017ei\u0165<strong> hladinu \u201ezl\u00e9ho\u201c LDL cholesterolu v krvi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tomu napom\u00e1ha aj obsiahnut\u00e1 vl\u00e1knina. T\u00e1 na seba v tr\u00e1viacom syst\u00e9me via\u017ee \u017el\u010dov\u00e9 kyseliny a odv\u00e1dza ich z tela von. Tieto molekuly maj\u00fa v sebe zabudovan\u00fd aj cholesterol, ktor\u00e9ho sa tak telo m\u00f4\u017ee efekt\u00edvne zbavi\u0165. \u0160t\u00fadie navy\u0161e preuk\u00e1zali, \u017ee quinoa dok\u00e1zala zn\u00ed\u017ei\u0165 mno\u017estvo triglyceridov aj vo\u013en\u00fdch mastn\u00fdch kysel\u00edn v krvi. Aj z tohto h\u013eadiska sa zd\u00e1, \u017ee quinoa vo svojej kateg\u00f3rii vynik\u00e1. <mark class=\"has-inline-color has-orange-color\">[8\u201315]<\/mark><\/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\" id=\"oxidacny-stres\">6. Pom\u00e1ha bojova\u0165 s oxida\u010dn\u00fdm stresom<\/h3>\n\n\n\n<p>Quinoa obsahuje mno\u017estvo \u010fal\u0161\u00edch prospe\u0161n\u00fdch l\u00e1tok, medzi ktor\u00e9 patria <strong>sapon\u00edny, betala\u00edny, polyfenoly, flavonoidy a \u010fal\u0161ie d\u00f4le\u017eit\u00e9 l\u00e1tky s antioxida\u010dn\u00fdm \u00fa\u010dinkom<\/strong>. V\u010faka tomu pom\u00e1ha bojova\u0165 s oxida\u010dn\u00fdm stresom a vo\u013en\u00fdmi radik\u00e1lmi. A \u010do to v praxi znamen\u00e1? Vo\u013en\u00e9 radik\u00e1ly maj\u00fa schopnos\u0165 po\u0161kodzova\u0165 v tele bunky, \u010do m\u00f4\u017ee vies\u0165 k ich starnutiu. Oxida\u010dn\u00fd stres v na\u0161om tele zase zvy\u0161uje riziko mnoh\u00fdch ochoren\u00ed. Antioxidanty n\u00e1m tak pom\u00f4\u017eu so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">starostlivos\u0165ou o vzh\u013ead<\/a>, ako aj o zdravie. <mark class=\"has-inline-color has-orange-color\">[16]&nbsp;<\/mark><\/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\" id=\"travenie\">7. Je prospe\u0161n\u00e1 pre na\u0161e za\u017e\u00edvanie<\/h3>\n\n\n\n<p>Z tohto oh\u013eadu sa pozit\u00edvny vplyv quinoy via\u017ee najm\u00e4 na <strong>vysok\u00fd obsah vl\u00e1kniny<\/strong>, ktor\u00e1 je d\u00f4le\u017eit\u00e1 pre spr\u00e1vne fungovanie n\u00e1\u0161ho za\u017e\u00edvania. Denne by sme jej mali priemerne zjes\u0165 pribli\u017ene 30 gramov, s \u010d\u00edm m\u00f4\u017ee quinoa so svojimi 7 g vl\u00e1kniny na 100 g efekt\u00edvne pom\u00f4c\u0165. Sl\u00fa\u017ei tie\u017e ako potrava (prebiotikum) pre bakt\u00e9rie \u017eij\u00face v na\u0161om tr\u00e1viacom trakte. V\u010faka vl\u00e1knine tak bude n\u00e1\u0161 mikrobi\u00f3m maxim\u00e1lne spokojn\u00fd a na\u0161e tr\u00e1venie bude fungova\u0165 ako po masle.<mark class=\"has-inline-color has-orange-color\"> [17]<\/mark><\/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>O d\u00f4le\u017eitosti vl\u00e1kniny sa do\u010d\u00edtate viac v samostatnom \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vl\u00e1knina: pre\u010do ju potrebujeme a v ak\u00fdch potravin\u00e1ch sa nach\u00e1dza?<\/strong><\/a><strong>&nbsp;<\/strong><\/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\" id=\"lahka-priprava\">8. \u013dahk\u00e1 pr\u00edprava aj vyu\u017eitie<\/h3>\n\n\n\n<p>Ve\u013ekou v\u00fdhodou quinoy je jej \u013eahk\u00e1 pr\u00edprava. <strong>Nie je potrebn\u00e9 \u017eiadne l\u00fapanie ani \u010distenie<\/strong>, ako je to napr\u00edklad u zemiakov. Sta\u010d\u00ed ju len poriadne prepl\u00e1chnu\u0165, zmie\u0161a\u0165 v spr\u00e1vnom pomere s vodou a <strong>povari\u0165 do optim\u00e1lnej konzistencie<\/strong> (spravidla okolo 15 min\u00fat). Ke\u010f m\u00e1te hotovo, sta\u010d\u00ed sa len rozhodn\u00fa\u0165, ako ju vyu\u017eijete. Zvoli\u0165 m\u00f4\u017eete sladk\u00fa aj slan\u00fa kuchy\u0148u. Z\u00e1rove\u0148 sa d\u00e1 jes\u0165 ako <strong>s\u00fa\u010das\u0165 studen\u00fdch aj tepl\u00fdch chodov<\/strong>.<\/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>Ak h\u013ead\u00e1te tipy na recepty s quinoou, nemali by v\u00e1m ujs\u0165 na\u0161e <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zdrav\u00e9 fitness recepty.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162017.173.png\" alt=\"Ak\u00e9 nutri\u010dn\u00e9 hodnoty m\u00e1 quinoa?\" class=\"wp-image-501302\" title=\"Ak\u00e9 nutri\u010dn\u00e9 hodnoty m\u00e1 quinoa?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162017.173.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162017.173-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"nizky-obsah-fodmap\">9. M\u00e1 n\u00edzky obsah FODMAP<\/h3>\n\n\n\n<p>Quinoa sa skvele hod\u00ed aj pre \u013eud\u00ed, ktor\u00ed dodr\u017eiavaj\u00fa <strong>di\u00e9tu s n\u00edzkym obsahom FODMAP<\/strong>. V r\u00e1mci nej sa sna\u017eia zn\u00ed\u017ei\u0165 pr\u00edjem fermentovan\u00fdch oligosacharidov, disacharidov, monosacharidov a polyolov. V\u0161etky tieto sacharidy toti\u017e zvy\u0161uj\u00fa osmolalitu \u010dreva, na \u010do organizmus reaguje zv\u00fd\u0161en\u00fdm mno\u017estvom vody pr\u00e1ve v \u010drev\u00e1ch. Metaboliz\u00e1cia potrav\u00edn s vysok\u00fdm obsahom FODMAP m\u00f4\u017ee vies\u0165 k <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nafukovaniu brucha, plynatosti<\/a> a \u010fal\u0161\u00edm tr\u00e1viacim <strong>\u0165a\u017ekostiam<\/strong>. Quinoa v\u0161ak patr\u00ed medzi potraviny, ktor\u00e9 by pri dodr\u017eiavan\u00ed tejto di\u00e9ty <strong>nemali \u0165a\u017ekosti sp\u00f4sobova\u0165<\/strong>. <mark class=\"has-inline-color has-orange-color\">[18\u201319]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_nutricne_hodnoty_ma_quinoa\"><\/span>Ak\u00e9 nutri\u010dn\u00e9 hodnoty m\u00e1 quinoa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty s\u00fa orienta\u010dn\u00e9 a u r\u00f4znych druhov sa \u013eahko l\u00ed\u0161ia. Odv\u00edjaj\u00fa sa od kvality p\u00f4dy, odli\u0161n\u00fdch postupov pestovania, spracovania a tie\u017e typu quinoy. Ako ale m\u00f4\u017eete vidie\u0165 v tabu\u013eke, <strong>rozdiely medzi priemern\u00fdmi hodnotami makro\u017eiv\u00edn nie s\u00fa nijako z\u00e1sadn\u00e9<\/strong>. R\u00f4zne druhy sa mierne l\u00ed\u0161ia chu\u0165ovo, ale najm\u00e4 vizu\u00e1lne. Ak chcete, aby bolo va\u0161e jedlo zauj\u00edmavej\u0161ie na poh\u013ead, odpor\u00fa\u010dame kombinova\u0165 viacero druhov. Pokrm potom h\u00fdri v\u0161etk\u00fdmi farbami a je <strong>vizu\u00e1lne l\u00e1kavej\u0161\u00ed<\/strong>. <mark class=\"has-inline-color has-orange-color\">[20]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Biela quinoa<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u010cerven\u00e1 quinoa<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u010cierna quinoa<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">355 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><\/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=\"Ktore_vitaminy_a_mineralne_latky_quinoa_obsahuje\"><\/span>Ktor\u00e9 vitam\u00edny a miner\u00e1lne l\u00e1tky quinoa obsahuje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem vyv\u00e1\u017een\u00e9ho podielu makro\u017eiv\u00edn sa quinoa p\u00fd\u0161i aj slu\u0161n\u00fdm podielom mikronutrientov, medzi ktor\u00e9 patria <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitam\u00edny<\/strong><\/a><strong> a <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>miner\u00e1lne l\u00e1tky<\/strong><\/a>. <mark class=\"has-inline-color has-orange-color\">[21]<\/mark><\/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\">Miner\u00e1lne l\u00e1tky v quinoe<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017delezo<\/strong><\/a> je podstatn\u00e9 pre tvorbu \u010derven\u00fdch krviniek, imunitu, a navy\u0161e pom\u00e1ha zn\u00ed\u017ei\u0165 \u00fanavu aj vy\u010derpanie.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hor\u010d\u00edk<\/strong><\/a> je <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">d\u00f4le\u017eit\u00fd<\/a> pre \u010dinnos\u0165 psychiky, nervov\u00fa s\u00fastavu a spr\u00e1vnu \u010dinnos\u0165 svalov.<\/li>\n\n\n\n<li><strong>Fosfor <\/strong>podporuje norm\u00e1lny stav zubov a kost\u00ed.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Drasl\u00edk<\/strong><\/a> rovnako ako hor\u010d\u00edk prispieva k spr\u00e1vnej funkcii nervovej s\u00fastavy, svalov a udr\u017eaniu norm\u00e1lneho krvn\u00e9ho tlaku.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zinok-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zinok<\/strong><\/a> je d\u00f4le\u017eit\u00fd pre kognit\u00edvne funkcie, norm\u00e1lnu hladinu testoster\u00f3nu v krvi, a navy\u0161e prispieva aj k plodnosti.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bisglycinat-mednaty-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Me\u010f<\/strong><\/a> je d\u00f4le\u017eit\u00e1 pre pigment\u00e1ciu vlasov, energetick\u00fd metabolizmus i nervov\u00fa s\u00fastavu.<\/li>\n\n\n\n<li><strong>Mang\u00e1n<\/strong> pom\u00e1ha s udr\u017ean\u00edm norm\u00e1lneho stavu kost\u00ed a tkan\u00edv.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/selen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sel\u00e9n<\/strong><\/a> je podstatn\u00fd pre spermatogen\u00e9zu, vlasy, nechty i \u010dinnos\u0165 \u0161t\u00edtnej \u017e\u013eazy.<\/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\">Vitam\u00edny v quinoe<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tiam\u00edn (vitam\u00edn B1)<\/strong><\/a> je d\u00f4le\u017eit\u00fd pre \u010dinnos\u0165 srdca, psychiku, nervov\u00fd syst\u00e9m i energetick\u00fd metabolizmus.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Riboflav\u00edn (vitam\u00edn B2)<\/strong><\/a> pom\u00e1ha s norm\u00e1lnym energetick\u00fdm metabolizmom, optim\u00e1lnym stavom poko\u017eky, zraku, a navy\u0161e prispieva k ochrane buniek pred oxida\u010dn\u00fdm stresom.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pyridox\u00edn (vitam\u00edn B6)<\/strong><\/a> podporuje nervov\u00fa s\u00fastavu, psychiku, imunitu i tvorbu \u010derven\u00fdch krviniek.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kyselina-listova-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kyselina listov\u00e1 (vitam\u00edn B9, fol\u00e1t)<\/strong><\/a> je d\u00f4le\u017eit\u00e1 napr\u00edklad pre tehotn\u00e9 \u017eeny, lebo prispieva k rastu z\u00e1rodo\u010dn\u00fdch tkan\u00edv po\u010das tehotenstva.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_je_to_s_obsahom_antinutricnych_latok_v_quinoe\"><\/span>Ako je to s obsahom antinutri\u010dn\u00fdch l\u00e1tok v quinoe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem prospe\u0161n\u00fdch vitam\u00ednov a miner\u00e1lnych l\u00e1tok n\u00e1jdeme v quinoe aj<strong>&nbsp;tzv. antinutrienty<\/strong>. Do tejto kateg\u00f3rie patria napr\u00edklad fyt\u00e1ty a oxal\u00e1ty, ktor\u00e9 by vo v\u00e4\u010d\u0161om mno\u017estve <strong>v kombin\u00e1cii s nevhodn\u00fdm stravovan\u00edm<\/strong> mohli u citliv\u00fdch os\u00f4b prispieva\u0165 k tvorbe \u013eadvinov\u00fdch kame\u0148ov. Podobne ne\u017eiaduce je u quinoy aj obsah sapon\u00ednov. \u010ciasto\u010dne sa t\u00fdchto zlo\u017eiek m\u00f4\u017eeme zbavi\u0165 <strong>prepl\u00e1chnut\u00edm pod te\u010d\u00facou vodou<\/strong>. Efekt\u00edvnej\u0161ie je ale nalo\u017ei\u0165 quinou do vody, necha\u0165 ju nieko\u013eko hod\u00edn, pokojne aj cez noc, <strong>nam\u00e1\u010da\u0165 a a\u017e potom prepl\u00e1chnu\u0165<\/strong>. T\u00e1to met\u00f3da n\u00e1m pom\u00f4\u017ee zn\u00ed\u017ei\u0165 obsah antinutrientov na minimum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z antinutri\u010dn\u00fdch l\u00e1tok v\u0161ak nie je potrebn\u00e9 ma\u0165 obavy. Be\u017ene ich obsahuj\u00fa napr\u00edklad aj strukoviny \u010di in\u00e9 obilniny a pre be\u017en\u00fa popul\u00e1ciu nepredstavuj\u00fa \u017eiadny v\u00fdraznej\u0161\u00ed probl\u00e9m. Ot\u00e1zka antinutrientov v\u0161ak bude rezonova\u0165 napr\u00edklad u veg\u00e1nov, ktor\u00fdch stravu tvoria len rastlinn\u00e9 potraviny, a tak sa d\u00e1 o\u010dak\u00e1va\u0165 vy\u0161\u0161\u00ed podiel t\u00fdchto zlo\u017eiek. Zauj\u00edma\u0165 v\u0161ak bude napr\u00edklad aj \u010fal\u0161\u00edch \u013eud\u00ed, ktor\u00ed potrebuj\u00fa ma\u0165 <strong>jed\u00e1lni\u010dek perfektn\u00fd a vyladen\u00fd do posledn\u00e9ho detailu<\/strong>.<\/p>\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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162235.661.png\" alt=\"\" class=\"wp-image-501319\" title=\"Ako je to s obsahom antinutri\u010dn\u00fdch l\u00e1tok v quinoe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162235.661.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Navrh-bez-nazvu-2023-10-06T162235.661-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_quinou_pripravit\"><\/span>Ako quinou pripravi\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Prv\u00fdm a ve\u013emi d\u00f4le\u017eit\u00fdm krokom je d\u00f4kladn\u00e9 <strong>prepl\u00e1chnutie quinoy<\/strong>. T\u00fdm ju zbav\u00edme ne\u010dist\u00f4t i sapon\u00ednov, ktor\u00e9 jej dod\u00e1vaj\u00fa mierne hork\u00fa chu\u0165. Ide\u00e1lne je quinou preplachova\u0165 pod te\u010d\u00facou vodou aspo\u0148 30 sek\u00fand. Ak m\u00e1me \u010das, je fajn necha\u0165 ju nam\u00e1\u010da\u0165 vo vode pokojne aj 6 hod\u00edn, aby sme sa zbavili v\u00e4\u010d\u0161ieho mno\u017estva antinutri\u010dn\u00fdch l\u00e1tok, a a\u017e potom ju preplachova\u0165.<\/li>\n\n\n\n<li>N\u00e1sledne ju zmie\u0161ame s mno\u017estvom vody, ktor\u00e9 je uveden\u00e9 na obale, spravidla sa <strong>mie\u0161a s vriacou vodou v pomere 1 : 2<\/strong> (jeden diel quinoy a 2 diely vody).<\/li>\n\n\n\n<li>N\u00e1sledne sa povar\u00ed cca 14 \u2013 18 min\u00fat, aby mala tak\u00fa konzistenciu, ak\u00fa m\u00e1me radi. Niekto preferuje tvrd\u0161iu, in\u00fd m\u00e4k\u0161iu. Z\u00e1le\u017e\u00ed tie\u017e na tom, ako ju budeme n\u00e1sledne vyu\u017e\u00edva\u0165.&nbsp;<\/li>\n\n\n\n<li>Ke\u010f m\u00e1 <strong>optim\u00e1lnu konzistenciu<\/strong>, m\u00f4\u017eeme spor\u00e1k vypn\u00fa\u0165 a m\u00e1me hotovo. <mark class=\"has-inline-color has-orange-color\">[22]<\/mark><\/li>\n<\/ol>\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=\"Najlepsie_recepty_s_quinoou\"><\/span>Najlep\u0161ie recepty s quinoou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme u\u017e spom\u00ednali, quinoa je naozaj univerz\u00e1lna potravina, ktor\u00fa m\u00f4\u017eete jes\u0165 <strong>nasladko, naslano, studen\u00fa aj tepl\u00fa<\/strong>. Pripravili sme preto pre v\u00e1s nieko\u013eko receptov, ktor\u00e9 v\u00e1s m\u00f4\u017eu in\u0161pirova\u0165, aby ste quinou tie\u017e \u010dastej\u0161ie zara\u010fovali do svojho jed\u00e1lni\u010dka. Ve\u013ekou v\u00fdhodou uvarenej quinoy je fakt, \u017ee <strong>v chladni\u010dke pri spr\u00e1vnom skladovan\u00ed vydr\u017e\u00ed pokojne aj 5 a\u017e 7 dn\u00ed<\/strong>. M\u00f4\u017eete ju tak ma\u0165 pripraven\u00fa a v pr\u00edpade potreby ju m\u00f4\u017eete kedyko\u013evek vyu\u017ei\u0165. D\u00e1 sa tie\u017e zamrazi\u0165 a potom kedyko\u013evek zakomponova\u0165 do jed\u00e1l. <mark class=\"has-inline-color has-orange-color\">[24]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Slan\u00e9 recepty s quinoou<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0160al\u00e1ty:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lahky-quinoovy-salat-v-pohari\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u013eahk\u00fd quinoov\u00fd \u0161al\u00e1t v poh\u00e1ri<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-sviezi-bylinkovy-salat-tabbouleh-s-quinoou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">svie\u017ei bylinkov\u00fd \u0161al\u00e1t Tabbouleh s quinoou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-quinoa-salat-3x-inak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa \u0161al\u00e1t 3x inak<\/a><\/li>\n\n\n\n<li><strong>Mexick\u00e1 kuchy\u0148a:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mexicky-salat-s-quinoou-a-tempehom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mexick\u00fd \u0161al\u00e1t s quinoou a tempehom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganska-fajita-plna-chuti-a-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veg\u00e1nska fajita pln\u00e1 chut\u00ed a bielkov\u00edn<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganske-tortilly-s-quinoou-a-zeleninou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veg\u00e1nske tortilly s quinoou a zeleninou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-stavnate-hovadzie-burrito-s-quinoou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161\u0165avnat\u00e9 hov\u00e4dzie burrito s quinoou<\/a><\/li>\n\n\n\n<li><strong>Restovan\u00e9 jedl\u00e1:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-restovana-quinoa-s-tofu-a-arasidmi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">restovan\u00e1 quinoa s tofu a ara\u0161idmi<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-quinoa-s-restovanym-tofu-zeleninou-a-avokadom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa s restovan\u00fdm tofu, zeleninou a avok\u00e1dom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zeleninove-placky-s-quinoou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zeleninov\u00e9 placky s quinoou<\/a><\/li>\n\n\n\n<li><strong>Zape\u010den\u00e9 a pe\u010den\u00e9 jedl\u00e1:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zapekana-cuketa-s-quinoou-a-syrom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zapekan\u00e1 cuketa s quinoou a syrom<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-zapekane-papriky-s-parmezanovou-krustou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zapekan\u00e9 papriky s parmez\u00e1novou krustou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-plnena-tekvica-hokkaido-s-quinoou-cviklou-a-paradajkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plnen\u00e1 tekvica Hokkaido s quinoou, cviklou a paradajkami<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-quinoa-muffiny\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ra\u0148ajkov\u00e9 quinoa muffiny<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rychla-pizza-z-quinoi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">r\u00fdchla pizza z quinoy<\/a><\/li>\n\n\n\n<li><strong>Polievky:<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cicerova-kari-polievka-s-kokosovym-mliekom-a-quinoou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">c\u00edcerov\u00e1 kar\u00ed polievka s kokosov\u00fdm mliekom a quinoou<\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Sladk\u00e9 recepty s quinoou<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-quinoova-kasa-s-jablkami-makom-a-skoricou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoov\u00e1 ka\u0161a s jablkami, makom a \u0161koricou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-osviezujuce-cucoriedkove-rezy-plne-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">osvie\u017euj\u00face \u010du\u010doriedkov\u00e9 rezy pln\u00e9 bielkov\u00edn<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-chrumkava-granola-s-orechmi-a-quinoou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chrumkav\u00e1 granola s orechmi a quinoou<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chu\u0165ovo vyladen\u00e1 prote\u00ednov\u00e1 quinoa s \u010dokol\u00e1dou a ban\u00e1nom<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/Chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom-1536x1024-1-1124x749.jpg\" alt=\"Sladk\u00e9 recepty s quinoou\" class=\"wp-image-501335\" title=\"Sladk\u00e9 recepty s quinoou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom-1536x1024-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom-1536x1024-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Chutovo-vyladena-proteinova-quinoa-s-cokoladou-a-bananom-1536x1024-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_quinoe\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o quinoe<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<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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Quinoa - obilnina bohat\u00e1 na bielkoviny, vl\u00e1kninu a vitam\u00edny \ud83c\udf31 | GymBeam | Fitness Academy\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/ro7VCAEsOyk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_zobrat\"><\/span>\u010co si z toho zobra\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vid\u00edte, quinoa je maxim\u00e1lne <strong>univerz\u00e1lna potravina<\/strong> s mno\u017estvom benefitov pre na\u0161e zdravie. Je bohat\u00e1 na bielkoviny, \u010do ocenia nielen \u013eudia pri <strong>naberan\u00ed svalov, ale aj v di\u00e9te<\/strong>. Za vysok\u00fd obsah vl\u00e1kniny n\u00e1m bude v\u010fa\u010dn\u00fd najm\u00e4 tr\u00e1viaci syst\u00e9m, pre ktor\u00fd je t\u00e1to zlo\u017eka potravy k\u013e\u00fa\u010dov\u00e1. A ch\u00fdba\u0165 samozrejme nesmie ani <strong>obsah vitam\u00ednov, miner\u00e1lnych l\u00e1tok, antioxidantov<\/strong> a \u010fal\u0161\u00edch blahodarn\u00fdch zlo\u017eiek. Ak chcete podpori\u0165 svoje zdravie a navy\u0161e si pochuti\u0165 na skvel\u00fdch sladk\u00fdch i slan\u00fdch jedl\u00e1ch, potom sa v\u00e1m quinoa v komore rozhodne nestrat\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi svojimi priate\u013emi niekoho, kto e\u0161te quinou neochutnal? Zdie\u013eajte s nimi tento \u010dl\u00e1nok, aby tie\u017e objavili \u010daro tejto superpotraviny.<\/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\/quinoa\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tQuinoa\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\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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>Quinoa patr\u00ed medzi superpotraviny, preto\u017ee obsahuje mno\u017estvo vitam\u00ednov a miner\u00e1lnych l\u00e1tok. M\u00e1 vysok\u00fd podiel vl\u00e1kniny a je zdrojom kvalitn\u00fdch bielkov\u00edn, \u010do ocen\u00edte pri chudnut\u00ed aj naberan\u00ed svalov. V \u010dl\u00e1nku si uk\u00e1\u017eeme, ak\u00e9 skvel\u00e9 recepty z nej m\u00f4\u017eete pripravi\u0165. <\/p>\n","protected":false},"author":100,"featured_media":501161,"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":[6080,6055,6101],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-501842","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-quinoa","9":"tag-strava","10":"tag-vlaknina","11":"filter_attribute-stravovanie","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>Quinoa: pre\u010do sa vyplat\u00ed prida\u0165 t\u00fato bezlepkov\u00fa superpotravinu do jed\u00e1lni\u010dka? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ak\u00e9 m\u00e1 quinoa zlo\u017eenie, ko\u013eko obsahuje kal\u00f3ri\u00ed, bielkov\u00edn, sacharidov a vl\u00e1kniny? Je bohat\u00e1 aj na vitam\u00edny a miner\u00e1lne l\u00e1tky. Ide\u00e1lna pri chudnut\u00ed a naberan\u00ed.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/quinoa-bezlepkova-obilnina-a-superpotravina-bohata-na-bielkoviny-vlakninu-a-vitaminy\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quinoa: pre\u010do sa vyplat\u00ed prida\u0165 t\u00fato bezlepkov\u00fa superpotravinu do jed\u00e1lni\u010dka? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ak\u00e9 m\u00e1 quinoa zlo\u017eenie, ko\u013eko obsahuje kal\u00f3ri\u00ed, bielkov\u00edn, sacharidov a vl\u00e1kniny? Je bohat\u00e1 aj na vitam\u00edny a miner\u00e1lne l\u00e1tky. 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