{"id":517010,"date":"2023-12-21T10:00:00","date_gmt":"2023-12-21T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=517010"},"modified":"2024-04-17T12:52:06","modified_gmt":"2024-04-17T10:52:06","slug":"najzdravsie-semena-semienka","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/najzdravsie-semena-semienka\/","title":{"rendered":"Ktor\u00e9 semienka s\u00fa najv\u00fd\u017eivnej\u0161ie a ak\u00e9 zdravotn\u00e9 benefity maj\u00fa?"},"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\/najzdravsie-semena-semienka\/#Cim_su_semena_vynimocne\" title=\"\u010c\u00edm s\u00fa semen\u00e1 v\u00fdnimo\u010dn\u00e9?&nbsp;\">\u010c\u00edm s\u00fa semen\u00e1 v\u00fdnimo\u010dn\u00e9?&nbsp;<\/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\/najzdravsie-semena-semienka\/#Ktore_semena_su_tie_najvyzivnejsie_a_najlepsie\" title=\"Ktor\u00e9 semen\u00e1 s\u00fa tie najv\u00fd\u017eivnej\u0161ie a najlep\u0161ie?\">Ktor\u00e9 semen\u00e1 s\u00fa tie najv\u00fd\u017eivnej\u0161ie a najlep\u0161ie?<\/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\/najzdravsie-semena-semienka\/#Kolko_semienok_denne_zjest\" title=\"Ko\u013eko semienok denne zjes\u0165?&nbsp;\">Ko\u013eko semienok denne zjes\u0165?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/najzdravsie-semena-semienka\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Semienka s\u00fa tak\u00e9 mal\u00e9 vitam\u00ednov\u00e9 bomby. Na prv\u00fd poh\u013ead nen\u00e1padn\u00e9, ale pritom v sebe skr\u00fdvaj\u00fa n\u00e1lo\u017e prospe\u0161n\u00fdch \u017eiv\u00edn. \u010ci u\u017e hovor\u00edme o chia, tekvicov\u00fdch semen\u00e1ch alebo in\u00fdch druhoch, v\u0161etky z nich dok\u00e1\u017eeme jednoducho prida\u0165 do jedla a perfektne tak obohati\u0165 n\u00e1\u0161 jed\u00e1lni\u010dek o cenn\u00e9 mikro\u017eiviny. Ktor\u00e9 semienka by ste mali jednozna\u010dne zaradi\u0165 do va\u0161ej stravy?<\/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 benefitoch t\u00fdchto semienok:&nbsp;<\/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=\"#chia\" style=\"border-radius:0px\">Chia<\/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=\"#lanove\" style=\"border-radius:0px\">\u013danov\u00e9<\/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=\"#sezamove\" style=\"border-radius:0px\">Sezamov\u00e9<\/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=\"#slnecnicove\" style=\"border-radius:0px\">Slne\u010dnicov\u00e9<\/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=\"#tekvicove\" style=\"border-radius:0px\">Tekvicov\u00e9<\/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=\"#konopne\" style=\"border-radius:0px\">Konopn\u00e9<\/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=\"#mak\" style=\"border-radius:0px\">Mak<\/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=\"Cim_su_semena_vynimocne\"><\/span>\u010c\u00edm s\u00fa semen\u00e1 v\u00fdnimo\u010dn\u00e9?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Semienka hraj\u00fa vo svete rastl\u00edn nezastupite\u013en\u00fa \u00falohu vzh\u013eadom k tomu, \u017ee s\u00fa nevyhnutn\u00e9 pre ich rozmno\u017eovanie. Pr\u00e1ve zo semien sa toti\u017e vyv\u00edja nov\u00e1 rastlina. S t\u00fdm z\u00e1rove\u0148 s\u00favis\u00ed aj ich v\u00fdnimo\u010dne<strong> pestr\u00fd obsah \u017eiv\u00edn, <\/strong>ktor\u00fd z nich rob\u00ed skvel\u00fd doplnok n\u00e1\u0161ho jed\u00e1lni\u010dka. Mohli by sme ich prirovna\u0165 napr\u00edklad k<strong> vaj\u00ed\u010dku,<\/strong> z ktor\u00e9ho sa vyv\u00edja kuriatko. Podobne, ako vajce, aj semienka s\u00fa z\u00e1sob\u00e1r\u0148ou nespo\u010detn\u00e9ho mno\u017esta prospe\u0161n\u00fdch l\u00e1tok, potrebn\u00fdch pre v\u00fdvoj nov\u00e9ho \u017eivota.&nbsp;<\/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 hovor\u00edme o \u013eanov\u00fdch, slne\u010dnicov\u00fdch alebo sezamov\u00fdch semen\u00e1ch, v\u0161etky maj\u00fa nie\u010do spolo\u010dn\u00e9. S\u00fa bohat\u00e9 na<strong> zdrav\u00e9 <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tuky<\/strong><\/a> a mnoh\u00e9 z nich vynikaj\u00fa aj zauj\u00edmav\u00fdm podielom <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kniny<\/strong><\/a><strong> <\/strong>\u010di <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bielkov\u00edn<\/strong><\/a><strong>. <\/strong>Nech\u00fdbaj\u00fa im ani <a href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edny<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-mineralnymi-latkami-ake-funkcie-plnia-kolko-ich-prijimat-a-ako-odhalit-nedostatok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>miner\u00e1lne<\/strong><\/a><strong> <\/strong>\u010di in\u00e9<strong> <\/strong>prospe\u0161n\u00e9 <strong>biologicky akt\u00edvne l\u00e1tky. <\/strong>So v\u0161etk\u00fdmi t\u00fdmito \u017eivinami id\u00fa ruku v ruke zdravotn\u00e9 benefity, kv\u00f4li ktor\u00fdm si ich oplat\u00ed prida\u0165 do jed\u00e1lni\u010dka. Semienka s\u00fa navy\u0161e <strong>prirodzene bezlepkov\u00e9,<\/strong> a tak ich m\u00f4\u017eu pokojne konzumova\u0165 aj \u013eudia s <strong>celiakiou, alergiou na lepok <\/strong>\u010di <strong>neceliak\u00e1lnou glut\u00e9novou senzitivitou <\/strong>v r\u00e1mci bezlepkov\u00e9ho jed\u00e1lni\u010dka<strong>.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-1124x749.jpg\" alt=\"vlastnosti semienok\" class=\"wp-image-517051\" title=\"vlastnosti semienok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-2048x1365.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=\"Ktore_semena_su_tie_najvyzivnejsie_a_najlepsie\"><\/span>Ktor\u00e9 semen\u00e1 s\u00fa tie najv\u00fd\u017eivnej\u0161ie a najlep\u0161ie?<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\" id=\"chia\">1. Chia semen\u00e1<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Chia semienka<\/a> poch\u00e1dzaj\u00fa z rastliny s n\u00e1zvom <strong>\u0161alvia hisp\u00e1nska, <\/strong>ktorej domovom je p\u00f4vodne oblas\u0165 Mexika a Guatemaly. Ide o drobn\u00e9 \u010dierne guli\u010dky, ktor\u00e9 \u013eudia pou\u017e\u00edvaj\u00fa vo v\u00fd\u017eive a kozmetike u\u017e viac ako 5000 rokov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/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\">Ak\u00e9 maj\u00fa chia semen\u00e1 zdravotn\u00e9 benefity?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ukazuje sa, \u017ee p\u00f4sobia ochranne na<strong> kardiovaskul\u00e1rny syst\u00e9m, <\/strong>a to najm\u00e4 v\u010faka obsahu zdrav\u00fdch tukov v podobe <strong>polynenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn.<\/strong><\/li>\n\n\n\n<li>M\u00f4\u017eu sa podie\u013ea\u0165 aj na funkcii<strong> imunitn\u00e9ho syst\u00e9mu.&nbsp;<\/strong><\/li>\n\n\n\n<li>Hovor\u00ed sa aj o ich efekte na <strong>kontrolu z\u00e1palu v tele<\/strong> alebo napr\u00edklad<strong> zr\u00e1\u017eanie krvi.<\/strong> Z&nbsp; mastn\u00fdch kysel\u00edn, ktor\u00e9 chia obsahuj\u00fa, sa toti\u017e tvoria prostagland\u00edny, leukotri\u00e9ny a \u010fal\u0161ie l\u00e1tky, ktor\u00e9 sa z\u00fa\u010dast\u0148uj\u00fa protiz\u00e1palov\u00fdch a koagula\u010dn\u00fdch procesov.&nbsp;<\/li>\n\n\n\n<li>M\u00f4\u017eu p\u00f4sobi\u0165 aj na zn\u00ed\u017eenie<strong> hladiny cholesterolu v krvi.<\/strong><\/li>\n\n\n\n<li>V obdob\u00ed <strong>tehotenstva <\/strong>m\u00f4\u017eu prospie\u0165 <strong>mozgu <\/strong>vyv\u00edjaj\u00faceho sa plodu.<\/li>\n\n\n\n<li>Ocen\u00ed ich aj na\u0161e <strong>tr\u00e1venie. <\/strong>M\u00f4\u017eu sa hodi\u0165 pri probl\u00e9moch so <strong>z\u00e1pchou <\/strong>alebo napr\u00edklad pri <strong>syndr\u00f3me dr\u00e1\u017ediv\u00e9ho tra\u010dn\u00edka. <\/strong><\/li>\n\n\n\n<li>Hodia sa aj pri <strong>chudnut\u00ed, <\/strong>preto\u017ee v\u010faka svojim vlastnostiam m\u00f4\u017eu pom\u00f4c\u0165 lep\u0161ie <strong>zas\u00fdti\u0165,<\/strong> \u010d\u00edm n\u00e1m pom\u00f4\u017eu dosta\u0165 pod kontrlu nepr\u00edjemn\u00fd <strong>hlad.<\/strong>&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u010co obsahuj\u00fa chia semen\u00e1 ?<\/h4>\n\n\n\n<p>Chia si cen\u00edme kv\u00f4li ich skvel\u00e9mu nutri\u010dn\u00e9mu profilu. Vynikaj\u00fa mno\u017estvom kvalitn\u00fdch <strong>bielkov\u00edn, <\/strong>ktor\u00e9 maj\u00fa<strong> <\/strong>z\u00e1rove\u0148 aj <strong>priazniv\u00e9 spektrum <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/esencialne-aminokyseliny-eaa-ich-ucinky-zdroje-davkovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>esenci\u00e1lnych aminokysel\u00edn<\/strong><\/a><strong> (AMK). <\/strong>Ide o tie aminokyseliny, ktor\u00e9 si na\u0161e telo nedok\u00e1\u017ee vytvori\u0165 samo a mus\u00ed ich prij\u00edma\u0165 stravou. Tie sa v chia nach\u00e1dzaj\u00fa v takmer optim\u00e1lnom pomere, ktor\u00fd v rastlinn\u00fdch zdrojoch be\u017ene nen\u00e1jdeme. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia s\u00fa z\u00e1rove\u0148 bohat\u00e9 na<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kninu<\/strong><\/a><strong>. <\/strong>Mo\u017eno viete, ako dok\u00e1\u017eu tieto semienka <strong>nabobtna\u0165, <\/strong>ke\u010f ich ponor\u00edme do tekutiny. Voda sa vtedy via\u017ee pr\u00e1ve na vl\u00e1kninu a v\u010faka tomu tak semienka dok\u00e1\u017eu a\u017e <strong>p\u00e4tn\u00e1s\u0165n\u00e1sobne <\/strong>zv\u00fd\u0161i\u0165 svoju hmotnos\u0165. T\u00e1to vlastnos\u0165 je u\u017eito\u010dn\u00e1 napr\u00edklad pre dobr\u00e9 <strong>tr\u00e1venie<\/strong>, ako aj pri chudnut\u00ed<strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ealej vynikaj\u00fa aj obsahom <strong>zdrav\u00fdch<\/strong> <strong>tukov. <\/strong>S\u00fa toti\u017e bohat\u00e9 na prospe\u0161n\u00e9 <strong>polynenas\u00fdten\u00e9 tuky,<\/strong> a to konkr\u00e9tne aj na zn\u00e1mu omega-3 MK <strong>kyselinu<\/strong> <strong>alfa-linol\u00e9nov\u00fa (ALA).<\/strong> Z nej sa v tele tvor\u00ed <strong>kyselina eikosapentaenov\u00e1 (EPA) <\/strong>a <strong>kyselina dokozahexa\u00e9nov\u00e1 (DHA), <\/strong>ktor\u00e9 telo nutne potrebuje pre <strong>zdrav\u00fd mozog, zrak a srdce.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V chia semienkach \u010falej n\u00e1jdeme r\u00f4zne \u00fa\u010dinn\u00e9 l\u00e1tky, ako <strong>polyfenoly<\/strong>, vr\u00e1tane <a href=\"https:\/\/gymbeam.sk\/kvercetin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvercet\u00ednu<\/strong><\/a><strong> <\/strong>\u010di<strong> kyseliny chlorog\u00e9novej. <\/strong>Tieto a mnoh\u00e9 \u010fal\u0161ie l\u00e1tky s\u00fa zn\u00e1me svojimi <strong>antioxida\u010dn\u00fdmi vlastnos\u0165ami,<\/strong> v\u010faka ktor\u00fdm pom\u00e1haj\u00fa telu bojova\u0165 s oxida\u010dn\u00fdm stresom.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z miner\u00e1lnych l\u00e1tok a vitam\u00ednov stoja za zmienku napr\u00edklad <strong>v\u00e1pnik, <\/strong><a href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>drasl\u00edk<\/strong><\/a><strong>, hor\u010d\u00edk, <\/strong><a href=\"https:\/\/gymbeam.sk\/kyselina-listova-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kyselina listov\u00e1<\/strong><\/a><strong> <\/strong>alebo <strong>vitam\u00edn E.&nbsp;&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-1124x749.webp\" alt=\"benefity chia semienok\" class=\"wp-image-517067\" title=\"benefity chia semienok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Priemern\u00fd obsah energie a \u017eiv\u00edn v chia semen\u00e1ch<\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutri\u010dn\u00e9 hodnoty<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/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\">486 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">30,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 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\">34,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako jes\u0165 chia semen\u00e1?<\/h4>\n\n\n\n<p>Tieto drobn\u00e9 semienka m\u00f4\u017eete prida\u0165 prakticky do ka\u017ed\u00e9ho jedla bez toho, aby ste zmenili jeho chu\u0165 alebo ar\u00f3mu. Hodia sa napr\u00edklad do nasleduj\u00facich pokrmov.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jogurt s ovoc\u00edm<\/li>\n\n\n\n<li>obilninov\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161a<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kolac\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kol\u00e1\u010de<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/muffiny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">muffiny<\/a>, su\u0161ienky<\/li>\n\n\n\n<li>m\u00fcsli ty\u010dinky<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/lievance\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lievance<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/palacinky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">palacinky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/smoothie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothie<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zn\u00e1my je aj lahodn\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recepty-chia-puding\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia puding<\/a>. Z\u00e1kladom pr\u00edpravy je namo\u010di\u0165 semienka napr\u00edklad do jogurtu, vody, mlieka \u010di napr\u00edklad rastlinn\u00e9ho n\u00e1poja a necha\u0165 ich nabobtna\u0165. Potom ich u\u017e len sta\u010d\u00ed ozdobi\u0165 ingredienciami pod\u013ea chuti.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-749x1124.jpg\" alt=\"benefity \u013eanov\u00fdch semien\" class=\"wp-image-517083\" title=\"benefity \u013eanov\u00fdch semien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-scaled.jpg 1706w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"lanove\">2. \u013danov\u00e9 semen\u00e1<\/h3>\n\n\n\n<p>\u013dan je kvitn\u00faca rastlina s drobn\u00fdmi <strong>fialovomodr\u00fdmi kvetmi, <\/strong>z ktorej s\u00fa z\u00edskavan\u00e9 <strong>\u017elt\u00e9 <\/strong>alebo <strong>hned\u00e9 semienka.<\/strong> V s\u00fa\u010dasnosti ju pestuje viac ako p\u00e4\u0165desiat kraj\u00edn, vr\u00e1tane Indie, \u010c\u00edny \u010di Eti\u00f3pie. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013danov\u00e9 semen\u00e1<\/a> s\u00fa toti\u017e v\u00fdnimo\u010dne nutri\u010dne bohat\u00e9 a jedlu dod\u00e1vaj\u00fa ve\u013ek\u00fa pridan\u00fa hodnotu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyr\u00e1ba sa z nich aj <a href=\"https:\/\/gymbeam.sk\/bio-lanovy-olej-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013eanov\u00fd olej<\/a>.<strong> <\/strong>Ten je v\u0161ak vhodn\u00fd len do <strong>studenej kuchyne<\/strong> (napr\u00edklad ako z\u00e1lievka na \u0161al\u00e1t), preto\u017ee p\u00f4soben\u00edm tepla sa m\u00f4\u017eu zni\u010di\u0165 obsiahnut\u00e9 prospe\u0161n\u00e9 l\u00e1tky, \u010do ur\u010dite nechceme.<\/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\">Ak\u00e9 maj\u00fa \u013eanov\u00e9 semen\u00e1 zdravotn\u00e9 benefity?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pozit\u00edvnym p\u00f4soben\u00edm na<strong> srdcovo-cievne zdravie <\/strong>sa p\u00fd\u0161ia najm\u00e4 v\u010faka <a href=\"https:\/\/gymbeam.sk\/omega-3-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 <\/a>mastn\u00fdm kyselin\u00e1m. Ukazuje sa napr\u00edklad ich vplyv na zn\u00ed\u017eenie hladiny <strong>LDL (zl\u00e9ho) cholesterolu <\/strong>a <strong>triacylglycerolov <\/strong>v krvi.&nbsp;<\/li>\n\n\n\n<li>Pri <strong>cukrovke <\/strong>je u\u017eito\u010dn\u00fd ich vysok\u00fd podiel vl\u00e1kniny. T\u00e1 toti\u017e m\u00f4\u017ee p\u00f4sobi\u0165 na <strong>zn\u00ed\u017eenie hladiny cukru v krvi (glyk\u00e9mie).&nbsp;<\/strong><\/li>\n\n\n\n<li>Zo \u0161t\u00fadi\u00ed vypl\u00fdva, \u017ee by mohli pozit\u00edvne p\u00f4sobi\u0165 aj pri snahe predch\u00e1dza\u0165<strong> n\u00e1dorov\u00fdm ochoreniam. <\/strong>&nbsp;\u0160t\u00fadie hovoria konkr\u00e9tne napr\u00edklad o <strong>n\u00e1dore prsn\u00edka.&nbsp;<\/strong><\/li>\n\n\n\n<li>Zn\u00e1my je aj ich pozit\u00edvny efekt na<strong> tr\u00e1venie. <\/strong>Pou\u017e\u00edvaj\u00fa sa ako pomoc pri zmiernen\u00ed <strong>z\u00e1pchy.<\/strong><\/li>\n\n\n\n<li>Aj <strong>mozog <\/strong>m\u00f4\u017ee profitova\u0165 z \u013eanov\u00fdch semienok. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u010co obsahuj\u00fa \u013eanov\u00e9 semen\u00e1?&nbsp;<\/h4>\n\n\n\n<p>Tieto semienka patria medzi najlep\u0161ie rastlinn\u00e9 zdroje <a href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3 mastn\u00fdch kysel\u00edn<\/strong><\/a><strong>, <\/strong>ktor\u00e9 s\u00fa vyzdvihovan\u00e9 najm\u00e4 kv\u00f4li ich \u00fa\u010dinkom na <strong>mozog <\/strong>a <strong>srdce. <\/strong>S\u00fa bohat\u00e9 na u\u017e spom\u00ednan\u00fa <strong>kyselinu alfa-linol\u00e9nov\u00fa (ALA), <\/strong>ktor\u00e1 predstavuje a\u017e okolo 70 % celkov\u00e9ho obsahu tuku v semienkach. V 100 g semien je zhruba 22 g ALA. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>EFSA (Eur\u00f3psky \u00farad pre bezpe\u010dnos\u0165 potrav\u00edn) odpor\u00fa\u010da, aby ALA tvorila <strong>0,5 % <\/strong>celkov\u00e9ho energetick\u00e9ho pr\u00edjmu. Pri referen\u010dnom pr\u00edjme 2000 kcal by tak sta\u010dilo konzumova\u0165 1 g ALA denne. Tak\u00e9 mno\u017estvo n\u00e1jdeme v <strong>4,5 g \u013eanov\u00fdch semienok (cca 1 \u010dajov\u00e1 ly\u017ei\u010dka). <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,13]<\/mark><\/sup><strong>&nbsp;<\/strong><\/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<p>\u010ealej s\u00fa \u013eanov\u00e9 semienka bohat\u00e9 na <strong>vl\u00e1kninu, <\/strong>ktor\u00fa tvor\u00ed <strong>rozpustn\u00e1 <\/strong>aj <strong>nerozpustn\u00e1 <\/strong>zlo\u017eka.<strong> <\/strong>Na jednu stranu tak dok\u00e1\u017ee by\u0165 u\u017eito\u010dn\u00e1, ke\u010f chceme napr\u00edklad zlep\u0161i\u0165 <strong>vypr\u00e1zd\u0148ovanie. <\/strong>Pritom v\u0161ak m\u00f4\u017ee v tr\u00e1viacom trakte na seba viaza\u0165 napr\u00edklad cukor a spoma\u013eova\u0165 tak jeho vstreb\u00e1vanie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co sa t\u00fdka mikro\u017eiv\u00edn, tieto semienka vynikaj\u00fa najm\u00e4 obsahom<strong> drasl\u00edka, <\/strong><a href=\"https:\/\/gymbeam.sk\/zinok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zinku<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hor\u010d\u00edka<\/strong><\/a><strong>, v\u00e1pnika <\/strong>\u010di<strong> \u017eeleza. <\/strong>Tie\u017e s\u00fa bohat\u00e9 aj na <strong>kyselinu listov\u00fa. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre \u013eanov\u00e9 semen\u00e1 je typick\u00fd obsah tzv. <strong>lignanov, <\/strong>ktor\u00e9 spolu s <strong>flavonoidmi <\/strong>a <strong>fenolov\u00fdmi kyselinami<\/strong> prepo\u017ei\u010diavaj\u00fa semienkami svoje <strong>antioxida\u010dn\u00e9 vlastnosti. <\/strong>Pom\u00e1haj\u00fa tak telu bojova\u0165 s vo\u013en\u00fdmi radik\u00e1lmi vznikaj\u00facimi oxida\u010dn\u00fdm stresom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/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\">Priemern\u00fd obsah energie a \u017eiv\u00edn v \u013eanov\u00fdch semen\u00e1ch<\/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\"><center>Nutri\u010dn\u00e9 hodnoty<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/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\">534 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">28,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 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\">27 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,3 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ako jes\u0165 \u013eanov\u00e9 semen\u00e1?<\/h4>\n\n\n\n<p>M\u00f4\u017eete ich jes\u0165 v celku, ale v\u00fdhodnej\u0161ie je konzumova\u0165 ich <strong>pomlet\u00e9. <\/strong>Na\u0161e telo z nich tak dok\u00e1\u017ee <strong>vstreba\u0165 <\/strong>a <strong>vyu\u017ei\u0165 v\u00e4\u010d\u0161ie mno\u017estvo \u017eiv\u00edn. <\/strong>Semienkami v oboch form\u00e1ch tak m\u00f4\u017eete o\u017eivi\u0165 napr\u00edklad nasleduj\u00face pokrmy.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>obilninov\u00fa ka\u0161u,<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/jogurt\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> jogurt<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/page\/2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tvaroh<\/a> s ovoc\u00edm<\/li>\n\n\n\n<li>smoothie<\/li>\n\n\n\n<li>ban\u00e1nov\u00fd chlieb \u010di \u010fal\u0161ie ob\u013e\u00faben\u00e9 kol\u00e1\u010de<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-chrumkave-semienkove-krekry\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">krekry<\/a> \u010di r\u00f4zne slan\u00e9 <a href=\"https:\/\/gymbeam.sk\/proteinove-snacky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">snacky<\/a><\/li>\n\n\n\n<li>\u0161al\u00e1ty<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u013danov\u00e9 semienka (najm\u00e4 v mletej forme), rovnako ako \u013eanov\u00fd olej, je vhodn\u00e9 skladova\u0165 <strong>v chladni\u010dke. <\/strong>Kv\u00f4li vysok\u00e9mu obsahu omega-3 MK toti\u017e m\u00f4\u017eu pri izbovej teplote \u010di p\u00f4soben\u00edm svetla ve\u013emi r\u00fdchlo <strong>oxidova\u0165 <\/strong>a <strong>zatuchn\u00fa\u0165. <\/strong>V takom stave by sme ich u\u017e nemali konzumova\u0165.&nbsp;<\/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:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sezamove\">3. Sezamov\u00e9 semen\u00e1<\/h3>\n\n\n\n<p>Sezamov\u00e9 semienka poch\u00e1dzaj\u00fa zo <strong>sezamu indick\u00e9ho, <\/strong>rastliny s bielymi kvetmi v tvare zvon\u010deku. Ide o jednu zo \u0161tyroch hlavn\u00fdch olejnat\u00fdch plod\u00edn, ktor\u00e9 sa pestuj\u00fa v \u010c\u00edne. Sezamov\u00e9 semen\u00e1, ktor\u00e9 m\u00f4\u017eu by\u0165 <strong>biele,<\/strong> <strong>\u010dierne, hned\u00e9 <\/strong>\u010di <strong>\u010derven\u00e9, <\/strong>s\u00fa ob\u013e\u00faben\u00e9 v\u010faka svojej aromatickej chuti a v\u00f4ni, ktor\u00e1 sa e\u0161te zv\u00fdrazn\u00ed <strong>pra\u017een\u00edm.<\/strong> Rovnako si ich m\u00f4\u017eeme dopria\u0165 aj vo forme <strong>sezamov\u00e9ho oleja<\/strong> alebo ob\u013e\u00fabenej <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tahini-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tahini pasty<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/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\">Ak\u00e9 maj\u00fa sezamov\u00e9 semen\u00e1 zdravotn\u00e9 benefity?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vedci hovoria o <strong>ich antioxida\u010dn\u00fdch \u00fa\u010dinkoch,<\/strong> a to v\u010faka obsahu mnoh\u00fdch l\u00e1tok, pri ktor\u00fdch sa ukazuje, \u017ee dok\u00e1\u017eu efekt\u00edvne bojova\u0165 s vo\u013en\u00fdmi radik\u00e1lmi.<\/li>\n\n\n\n<li>\u0160t\u00fadie poukazuj\u00fa aj na ich vplyv na <strong>zni\u017eovanie hladiny cholesterolu.<\/strong><\/li>\n\n\n\n<li>Ukazuje sa aj s\u00favislos\u0165 konzum\u00e1cie sezamov\u00fdch semienok s<strong> ni\u017e\u0161\u00edm krvn\u00fdm tlakom. <\/strong><\/li>\n\n\n\n<li>Tie\u017e m\u00f4\u017eu ma\u0165 <strong>protiz\u00e1palov\u00e9 \u00fa\u010dinky. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u010co obsahuj\u00fa sezamov\u00e9 semen\u00e1?<\/h4>\n\n\n\n<p>Sezam, podobne ako \u010fal\u0161ie semen\u00e1, je bohat\u00fd na <strong>zdrav\u00e9 tuky.<\/strong> M\u00e1 zhruba rovnak\u00fd podiel <strong>mononenas\u00fdten\u00fdch <\/strong>a<strong> polynenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn. <\/strong>Pr\u00e1ve v\u010faka <strong>kyseline olejovej, <\/strong>ktor\u00e1 patr\u00ed medzi MUFA, a ostatn\u00fdm nenas\u00fdten\u00fdm MK, je sezam prospe\u0161n\u00fd pre na\u0161e srdce a cievy.<strong> <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade sezamov\u00fdch semien stoj\u00ed za zmienku aj ich obsah <strong>esenci\u00e1lnych aminokysel\u00edn. <\/strong>Tie sa v nich nach\u00e1dzaj\u00fa v optim\u00e1lnom pomere a <strong>bielkoviny <\/strong>zo sezamu sa tak kvalitou podobaj\u00fa t\u00fdm \u017eivo\u010d\u00ed\u0161nym. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z miner\u00e1lnych l\u00e1tok s\u00fa najbohat\u0161ie zast\u00fapen\u00e9 <strong>\u017eelezo,<\/strong> <strong>v\u00e1pnik <\/strong>a <strong>zinok.&nbsp; <\/strong>Z vitam\u00ednov je na prvej prie\u010dke <a href=\"https:\/\/gymbeam.sk\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edn E<\/strong><\/a><strong>,<\/strong> zn\u00e1my antioxidant. Semen\u00e1 sezamu obsahuj\u00fa aj \u010fal\u0161ie \u00fa\u010dinn\u00e9 l\u00e1tky. Za zmienku stoja napr\u00edklad <strong>sezam\u00edn, sezamol <\/strong>a \u010fal\u0161ie lignany, ktor\u00e9 maj\u00fa antioxida\u010dn\u00e9 vlastnosti. U sezam\u00ednu sa v \u0161t\u00fadi\u00e1ch ukazuje napr\u00edklad aj pozit\u00edvny vplyv na krvn\u00fd tlak. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-1124x749.jpg\" alt=\"zdravotn\u00e9 benefity sezamu\" class=\"wp-image-517105\" title=\"zdravotn\u00e9 benefity sezamu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Priemern\u00fd obsah energie a \u017eiv\u00edn v sezamov\u00fdch semen\u00e1ch<\/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\"><center>Nutri\u010dn\u00e9 hodnoty<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/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\">573 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">49,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">18,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,4 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\">11,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">17,7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako jes\u0165 sezamov\u00e9 semen\u00e1?<\/h4>\n\n\n\n<p>Sezam sa vo ve\u013ekom pou\u017e\u00edva v tradi\u010dn\u00fdch \u010d\u00ednskych pokrmoch. Nielen\u017ee pou\u017e\u00edvaj\u00fa sezamov\u00fd olej \u010di pastu tahini, ale z t\u00fdchto semienok vyr\u00e1baj\u00fa aj cukr\u00edky \u010di kol\u00e1\u010de. Aj vy m\u00f4\u017eete experimentova\u0165 s tradi\u010dn\u00fdmi \u010di menej tradi\u010dn\u00fdmi pokrmami a prida\u0165 sezam napr\u00edklad do nasleduj\u00facich jed\u00e1l.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161al\u00e1ty<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/polievky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">polievky<\/a>&nbsp;<\/li>\n\n\n\n<li>slan\u00e9 pe\u010divo<\/li>\n\n\n\n<li>slan\u00e9 ty\u010dinky a in\u00e9 snacky<\/li>\n\n\n\n<li>su\u0161ienky<\/li>\n\n\n\n<li>krusta na m\u00e4so&nbsp;<\/li>\n\n\n\n<li>om\u00e1\u010dky na m\u00e4so&nbsp;<\/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=\"slnecnicove\">4. Slne\u010dnicov\u00e9 semen\u00e1<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-slnecnicove-semienka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Slne\u010dnicov\u00e9 semen\u00e1<\/a> poch\u00e1dzaj\u00fa z kr\u00e1snej a ob\u013e\u00fabenej rastliny slne\u010dnice. T\u00e1 z\u00edskala svoj n\u00e1zov v\u010faka svojmu vzh\u013eadu <strong>pripom\u00ednaj\u00facemu slnko <\/strong>\u010di svojou schopnos\u0165ou sa <strong>za slnkom ot\u00e1\u010da\u0165. <\/strong>Ide o rastlinu p\u00f4vodom zo Severnej Ameriky, ktor\u00fa do Eur\u00f3py doviezli \u0160panieli v 15. storo\u010d\u00ed. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zo slne\u010dnicov\u00fdch semien sa vyr\u00e1ba aj <strong>slne\u010dnicov\u00fd olej.<\/strong> Ten m\u00f4\u017eeme k\u00fapi\u0165 v <strong>rafinovanej <\/strong>podobe, ktor\u00e1 sa hod\u00ed najm\u00e4 do teplej kuchyne. Existuje v\u0161ak aj za studena lisovan\u00fd, ktor\u00fd je vhodnej\u0161\u00ed na pou\u017eitie do studenej kuchyne.<\/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\">Ak\u00e9 maj\u00fa slne\u010dnicov\u00e9 semen\u00e1 zdravotn\u00e9 benefity?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vedci poukazuj\u00fa na ich <strong>antioxida\u010dn\u00e9 vlastnosti.<\/strong> Obsahuj\u00fa toti\u017e po\u010detn\u00e9 mno\u017estvo antioxidantov, ako napr\u00edklad steroly, tokoferoly \u010di in\u00e9 vitam\u00edny. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/li>\n\n\n\n<li>M\u00f4\u017eu tie\u017e pom\u00f4c\u0165 <strong>zn\u00ed\u017ei\u0165 hladinu cholesterolu,<\/strong> a to zrejme v\u010faka obsahu <strong>fytosterolov <\/strong>alebo <strong>nenas\u00fdten\u00fdm mastn\u00fdm kyselin\u00e1m. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/li>\n\n\n\n<li>Celkovo m\u00f4\u017eu prispie\u0165 k lep\u0161iemu stavu <strong>kardiovaskul\u00e1rneho zdravia. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li>M\u00f4\u017eu by\u0165 u\u017eitorn\u00e9 pri<strong> osteoartrit\u00edde, reumatoidnej artrit\u00edde<\/strong> \u010di in\u00fdch <strong>z\u00e1palov\u00fdch ochoreniach.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u010co obsahuj\u00fa slne\u010dnicov\u00e9 semen\u00e1?<\/h4>\n\n\n\n<p>Semen\u00e1 slne\u010dnice s\u00fa bohat\u00e9 na <strong>bielkoviny <\/strong>a <strong>zdrav\u00e9 tuky. <\/strong>Z tukov, ako aj v pr\u00edpade predch\u00e1dzaj\u00facich semienok, ved\u00fa <strong>nenas\u00fdten\u00e9 tuky. <\/strong>Najviac zast\u00fapen\u00fdmi mastn\u00fdmi kyselinami s\u00fa <strong>kyselina olejov\u00e1 <\/strong>\u010di<strong> linolov\u00e1, <\/strong>ktor\u00e9 s\u00fa zn\u00e1me svojim pozit\u00edvnym vplyvom na srdce a cievy. <a href=\"https:\/\/www.zotero.org\/google-docs\/?JCbG2j\" class=\"ek-link\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Semienka obsahuj\u00fa aj nas\u00fdten\u00fa <strong>kyselinu stearov\u00fa<\/strong>. Niektor\u00e9 druhy slne\u010dnicov\u00e9ho oleja maj\u00fa dokonca a\u017e 30 % tejto MK. Mo\u017eno viete, \u017ee niektor\u00e9 nas\u00fdten\u00e9 tuky prij\u00edman\u00e9 v nadmern\u00fdch mno\u017estv\u00e1ch m\u00f4\u017eu p\u00f4sobi\u0165 na kardiovaskul\u00e1rne zdravie sk\u00f4r negat\u00edvne. Pr\u00e1ve kyselina stearov\u00e1 je v\u0161ak zn\u00e1ma svojim neutr\u00e1lnym \u00fa\u010dinkom. Naopak je v\u0161ak v\u010faka nej olej <strong>stabilnej\u0161\u00ed <\/strong>a <strong>vhodnej\u0161\u00ed na tepeln\u00fa \u00fapravu.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Slne\u010dnicov\u00e9 semen\u00e1 s\u00fa \u010falej bohat\u00e9 napr\u00edklad na <strong>zinok, drasl\u00edk, mang\u00e1n, \u017eelezo<\/strong> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/selen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sel\u00e9n<\/strong><\/a><strong>. <\/strong>Sel\u00e9n je nevyhnutn\u00fd pre funkciu jedn\u00e9ho z najd\u00f4le\u017eitej\u0161\u00edch antioxida\u010dn\u00fdch syst\u00e9mov v tele <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/glutation-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>glutati\u00f3nu<\/strong><\/a><strong>. <\/strong>Antioxida\u010dn\u00e9 vlastnosti t\u00fdmto semienkam prepo\u017ei\u010diavaj\u00fa aj <strong>tokoferoly <\/strong>(vitam\u00edn E) alebo napr\u00edklad<strong> karotenoidy. <\/strong>\u010ealej sa p\u00fd\u0161i zna\u010dn\u00fdm podielom kyseliny listovej \u010di vitam\u00ednov <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-b-complex-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">skupiny B<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V s\u00favislosti so slne\u010dnicov\u00fdmi semienkami sa \u010dasto spom\u00edna aj ich obsah<strong> fytosterolov. <\/strong>Tie hraj rolu v pozit\u00edvnom efekte na<strong> hladinu cholesterolu.<\/strong> Maj\u00fa toti\u017e podobn\u00fa \u0161trukt\u00faru ako cholesterol, a tak sa <strong>z \u010dreva vstreb\u00e1vaj\u00fa namiesto neho. <\/strong>Denne sa odpor\u00fa\u010da prija\u0165 0,4 \u2013 2 g fytosterolov na to, aby sa uk\u00e1zal efekt na zn\u00ed\u017eenie LDL cholesterolu. Slne\u010dnicov\u00e9 semienka obsahuj\u00fa okolo 270 mg \/ 100 g, tak\u017ee v\u00fdrazne pom\u00f4\u017eu s odpor\u00fa\u010dan\u00fdm pr\u00edjmom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,10]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-1124x749.jpg\" alt=\"zdravotn\u00e9 benefity slne\u010dnicov\u00fdch semienok\" class=\"wp-image-517121\" title=\"zdravotn\u00e9 benefity slne\u010dnicov\u00fdch semienok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Priemern\u00fd obsah energie a \u017eiv\u00edn v slne\u010dnicov\u00fdch semen\u00e1ch<\/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\"><center>Nutri\u010dn\u00e9 hodnoty<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/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\">584 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">51,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">18,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 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\">8,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">20,8 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako jes\u0165 slne\u010dnicov\u00e9 semen\u00e1?<\/h4>\n\n\n\n<p>M\u00f4\u017eete si ich dopria\u0165 len tak <strong>samotn\u00e9 <\/strong>ako chutn\u00fd snack, pr\u00edpadne ich<strong> opra\u017ei\u0165,<\/strong> \u010do im dod\u00e1 zauj\u00edmav\u00fa chu\u0165 a ar\u00f3mu. Semienkami sa daj\u00fa spestri\u0165 aj va\u0161e ob\u013e\u00faben\u00e9 pokrmy.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161al\u00e1ty<\/li>\n\n\n\n<li>dom\u00e1ce musli ty\u010dinky alebo granola&nbsp;<\/li>\n\n\n\n<li>polievky<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/natierky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00e1tierky<\/a><\/li>\n\n\n\n<li>kol\u00e1\u010de, napr\u00edklad ban\u00e1nov\u00fd chleb\u00edk&nbsp;<\/li>\n\n\n\n<li>obilninov\u00e9 ka\u0161e&nbsp;<\/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=\"tekvicove\">5. Tekvicov\u00e9 semen\u00e1<\/h3>\n\n\n\n<p>Ako vypl\u00fdva z n\u00e1zvu, <a href=\"https:\/\/gymbeam.sk\/bio-tekvicove-semienka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tekvicov\u00e9 semienka<\/a> z\u00edskavame z <strong>tekvice. <\/strong>\u010castokr\u00e1t s\u00fa vn\u00edman\u00e9 ako odpadov\u00fd produkt, \u010do je ve\u013ek\u00e1 \u0161koda, ke\u010f\u017ee s\u00fa <strong>nabit\u00e9 zdraviu prospe\u0161n\u00fdmi \u017eivinami.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nielen tekvicov\u00e9 semen\u00e1, ale aj z nich vyr\u00e1ban\u00fd <a href=\"https:\/\/gymbeam.sk\/bio-tekvicovy-olej-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tekvicov\u00fd olej<\/strong><\/a><strong> <\/strong>je nutri\u010dne bohatou potravinou s mnoh\u00fdmi benefitmi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 maj\u00fa tekvicov\u00e9 semen\u00e1 zdravotn\u00e9 benefity?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u010faka svojmu zlo\u017eeniu p\u00f4sobia pozit\u00edvne na <strong>zdravie srdca<\/strong> a<strong> ciev.<\/strong><\/li>\n\n\n\n<li>M\u00f4\u017eu pom\u00f4c\u0165 <strong>zni\u017eova\u0165 hladinu cukru v krvi,<\/strong> v\u010faka \u010domu m\u00f4\u017eu by\u0165 u\u017eito\u010dn\u00e9 pri cukrovke.&nbsp;<\/li>\n\n\n\n<li>\u0160t\u00fadie hovoria aj o ich mo\u017enom <strong>antidepres\u00edvnom efekte.&nbsp;<\/strong><\/li>\n\n\n\n<li>Ukazuje sa aj s\u013eubn\u00fd pozit\u00edvny vplyv na zmiernenie <strong>hyperpl\u00e1zie prostaty<\/strong> (nezhubn\u00e9 zv\u00e4\u010d\u0161enie prostaty).&nbsp;<\/li>\n\n\n\n<li>M\u00f4\u017eu ma\u0165 zrejme aj <strong>antimikrobi\u00e1lne \u00fa\u010dinky.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u010co obsahuj\u00fa tekvicov\u00e9 semen\u00e1?<\/h4>\n\n\n\n<p>Aj tekvicov\u00e9 semen\u00e1 vynikaj\u00fa podielom zdrav\u00fdch tukov. Z obsahu nenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn ved\u00fa <strong>omega-6 kyselina linolov\u00e1 <\/strong>a <strong>mononenas\u00fdten\u00e1 kyselina olejov\u00e1. <\/strong>Bielkoviny&nbsp; tekvicov\u00fdch semien vynikaj\u00fa obsahom <strong>esenci\u00e1lnych aminokysel\u00edn. <\/strong>Ich spektrum je toti\u017e podobn\u00e9 s\u00f3ji, \u010do z nich rob\u00ed pomerne <strong>kvalitn\u00fd rastlinn\u00fd zdroj bielkov\u00edn.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto semienka s\u00fa bohat\u00e9 aj na <strong>vitam\u00edn E, hor\u010d\u00edk, drasl\u00edk, fosfor <\/strong>\u010di<strong> zinok<\/strong>. Rovnako s\u00fa zn\u00e1me aj pomerne vysok\u00fdm obsahom <a href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017eeleza<\/strong><\/a><strong>.<\/strong> Treba v\u0161ak myslie\u0165 na to, \u017ee podobne ako v pr\u00edpade jeho \u010fal\u0161\u00edch rastlinn\u00fdch zdrojov, je t\u00e1to miner\u00e1lna l\u00e1tka <strong>hor\u0161ie vstrebate\u013en\u00e1 <\/strong>ako zo \u017eivo\u010d\u00ed\u0161nych potrav\u00edn. Jej vstrebate\u013enos\u0165 sa v\u0161ak d\u00e1 podpori\u0165 napr\u00edklad kombin\u00e1ciou s <a href=\"https:\/\/gymbeam.sk\/vitamin-c\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00ednom C<\/strong><\/a><strong> <\/strong>\u010di <strong>\u017eivo\u010d\u00ed\u0161nymi bielkovinami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z \u010fal\u0161\u00edch bioakt\u00edvnych l\u00e1tok v\u010fa\u010dia za svoje prospe\u0161n\u00e9 \u00fa\u010dinky napr\u00edklad <strong>karotenoidom, saon\u00ednom, fenolick\u00fdm l\u00e1tkam<\/strong> \u010di<strong> fytosterolom.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-1124x749.webp\" alt=\"zdravotn\u00e9 benefity tekvicov\u00fdch semienok\" class=\"wp-image-517137\" title=\"zdravotn\u00e9 benefity tekvicov\u00fdch semienok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">&nbsp;Priemern\u00fd obsah energie a \u017eiv\u00edn v tekvicov\u00fdch semen\u00e1ch<\/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\"><center>Nutri\u010dn\u00e9 hodnoty<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/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\">559 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,7 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\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">30,2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako jes\u0165 tekvicov\u00e9 semen\u00e1?<\/h4>\n\n\n\n<p>V\u00e4\u010d\u0161inou sa stretneme s t\u00fdm, \u017ee tekvicov\u00e9 semienka sa konzumuj\u00fa samotn\u00e9, a to vo svojej prirodzenej podobe alebo <strong>pra\u017een\u00e9.<\/strong> Rovnako ako \u010fal\u0161ie ich v\u0161ak m\u00f4\u017eete prida\u0165 aj do va\u0161ich ob\u013e\u00faben\u00fdch receptov.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>na \u0161al\u00e1t<\/li>\n\n\n\n<li>do polievky<\/li>\n\n\n\n<li>do ka\u0161e&nbsp;<\/li>\n\n\n\n<li>do granoly \u010di musli ty\u010diniek<\/li>\n\n\n\n<li>do pesta<\/li>\n\n\n\n<li>do dom\u00e1ceho pe\u010diva, napr\u00edklad tohto <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-mrkvovy-chlieb-s-tekvicovymi-semienkami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mrkvov\u00e9ho chleba<\/a><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-749x1124.webp\" alt=\"zdravotn\u00e9 benefity tekvicov\u00fdch semienok\" class=\"wp-image-517153\" title=\"zdravotn\u00e9 benefity tekvicov\u00fdch semienok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-749x1124.webp 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-267x400.webp 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-1024x1536.webp 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-1365x2048.webp 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-scaled.webp 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"konopne\">6. Konopn\u00e9 semen\u00e1<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/bio-konopne-semienka-lupane-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Konopn\u00e9 semienka<\/a> poch\u00e1dzaj\u00fa z konope, a tak boli pr\u00e1ve kv\u00f4li tomuto faktu dlho opom\u00ednan\u00e9. Pritom v\u0161ak na rozdiel od ostatn\u00fdch \u010dast\u00ed tejto rastliny obsahuj\u00fa iba <strong>zanedbate\u013en\u00e9 mno\u017estv\u00e1 psychotropn\u00fdch l\u00e1tok.<\/strong> Naopak, p\u00fd\u0161ia sa mnoh\u00fdmi prospe\u0161n\u00fdmi \u017eivinami a zdravotn\u00fdmi benefitmi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/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\">Ak\u00e9 maj\u00fa konopn\u00e9 semen\u00e1 zdravotn\u00e9 benefity?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00f4\u017eu pom\u00f4c\u0165<strong> zn\u00ed\u017ei\u0165 cholesterol v krvi <\/strong>a pom\u00e1ha\u0165 tak predch\u00e1dza\u0165 ateroskler\u00f3ze.<\/li>\n\n\n\n<li><strong>Kardiovaskul\u00e1rnemu syst\u00e9mu <\/strong>m\u00f4\u017ee prospieva\u0165 aj bohato zast\u00fapen\u00fd <strong>argin\u00edn,<\/strong> ktor\u00fd sa v tele podie\u013ea na tvorbe <strong>oxidu dusnat\u00e9ho.<\/strong> Ten pom\u00e1ha <strong>roz\u0161irova\u0165 <\/strong>a <strong>uvo\u013e\u0148ova\u0165 cievy<\/strong> a zni\u017eova\u0165 <strong>krvn\u00fd tlak.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/li>\n\n\n\n<li>Ukazuje sa aj pozit\u00edvny efekt na <strong>ko\u017eu. <\/strong>M\u00f4\u017ee pom\u00f4c\u0165 zmierni\u0165 jej suchos\u0165 alebo svrbenie v s\u00favislosti s ekz\u00e9mami. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n\n\n\n<li>\u0160t\u00fadie hovoria aj o s\u00favislosti so <strong>zmiernen\u00edm pr\u00edznakov<\/strong> <strong>menopauzy. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u010co obsahuj\u00fa konopn\u00e9 semen\u00e1?<\/h4>\n\n\n\n<p><strong>Zdrav\u00e9 tuky <\/strong>tvoria najd\u00f4le\u017eitej\u0161ou \u010das\u0165 t\u00fdchto semienok. Ide najm\u00e4 o <strong>nenas\u00fdten\u00e9 mastn\u00e9 kyseliny, <\/strong>pri\u010dom v\u00e4\u010d\u0161ina z nich s\u00fa <strong>PUFA<\/strong>. Pomer mononenas\u00fdten\u00fdch a polynenas\u00fdten\u00fdch MK je <strong>3:1<\/strong> a\u017e <strong>5:1,<\/strong> \u010do z\u00e1rove\u0148 predstavuje aj ide\u00e1lny pomer t\u00fdchto dvoch typov MK v jed\u00e1lni\u010dku. Konopn\u00e9 semienka tak m\u00f4\u017eu pom\u00f4c\u0165 zlep\u0161i\u0165 zast\u00fapenie t\u00fdch spr\u00e1vnych tukov v na\u0161ej strave. Tieto semen\u00e1 sa pritom p\u00fd\u0161ia pomerne vysok\u00fdm podielom bielkov\u00edn, ktor\u00e9 s\u00fa navy\u0161e <strong>dobre str\u00e1vite\u013en\u00e9. <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/konopny-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Konopn\u00fd prote\u00edn<\/a> tak m\u00f4\u017ee by\u0165 skvelou vo\u013ebou rastlinn\u00e9ho prote\u00ednu pre veg\u00e1nov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konopn\u00e9 semen\u00e1 s\u00fa podobne bohat\u00e9 aj na mikro\u017eiviny. Ide napr\u00edklad o<strong> vitam\u00edn E, fosfor, hor\u010d\u00edk, v\u00e1pnik, zinok <\/strong>\u010di <strong>me\u010f.<\/strong> N\u00e1jdeme v nich tie\u017e mno\u017estvo prospe\u0161n\u00fdch fytosterolov.<\/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<h4 class=\"wp-block-heading\">Priemern\u00fd obsah energie a \u017eiv\u00edn v konopn\u00fdch semen\u00e1ch<\/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\"><center>Nutri\u010dn\u00e9 hodnoty<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/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\">553 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">48,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">27,5 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,67 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\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">31,6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako jes\u0165 konopn\u00e9 semen\u00e1?<\/h4>\n\n\n\n<p>Tieto nen\u00e1padn\u00e9 semienka m\u00f4\u017eete prida\u0165 do sladk\u00fdch aj slan\u00fdch pokrmov. Vysk\u00fa\u0161ajte napr\u00edklad nasleduj\u00face.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>na posypanie kr\u00e9movej polievky<\/li>\n\n\n\n<li>do krekrov a su\u0161ienok<\/li>\n\n\n\n<li>na \u0161al\u00e1t<\/li>\n\n\n\n<li>na v\u00fdrobu konopn\u00e9ho mlieka<\/li>\n\n\n\n<li>do sladk\u00fdch kol\u00e1\u010dov, ka\u0161\u00ed \u010di smoothie<\/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=\"mak\">7. Mak<\/h3>\n\n\n\n<p>Mak je zn\u00e1my a pestovan\u00fd u\u017e od staroveku. Pou\u017e\u00edval sa pritom nielen vo v\u00fd\u017eive, ale aj ako lie\u010div\u00e1 l\u00e1tka. Obsahuje toti\u017e <strong>\u00f3pium, <\/strong>ktor\u00e9 p\u00f4sob\u00ed <strong>analgeticky <\/strong>(proti bolesti). T\u00e1to tekutina z nezrel\u00fdch makov\u00edc v sebe z\u00e1rove\u0148 skr\u00fdva <strong>n\u00e1vykov\u00e9 l\u00e1tky.<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/mak-modry-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Semen\u00e1 maku<\/a> v\u0161ak tieto zlo\u017eky neobsahuj\u00fa, a tak m\u00f4\u017eu by\u0165 pokojne be\u017enou s\u00fa\u010das\u0165ou jed\u00e1lni\u010dka.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 m\u00e1 mak zdravotn\u00e9 benefity?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00fd pre zdravie <strong>srdca,<\/strong> a to v\u010faka obsahu nenas\u00fdten\u00fdch MK.&nbsp;<\/li>\n\n\n\n<li>M\u00f4\u017eu by\u0165 u\u017eito\u010dn\u00e9 pri <strong>osteopor\u00f3ze.&nbsp;<\/strong><\/li>\n\n\n\n<li>Vedci hovoria aj o jeo <strong>antioxida\u010dn\u00fdch <\/strong>a<strong> antimikrobi\u00e1lnych \u00fa\u010dinkoch. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u010co obsahuje mak?<\/h4>\n\n\n\n<p>Mak je bohat\u00fd na <strong>vl\u00e1kninu <\/strong>a <strong>nenas\u00fdten\u00e9 tuky. <\/strong>Z nich s\u00fa najviac zast\u00fapen\u00e9 <strong>omega-6 mastn\u00e9 kyseliny.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z mikro\u017eiv\u00edn stoj\u00ed za zmienku<strong> mang\u00e1n, zinok, me\u010f<\/strong> \u010di <strong>fosfor.<\/strong> O maku sa \u010dasto do\u010d\u00edtate aj v s\u00favislosti s vysok\u00fdm obsahom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vapnik\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>v\u00e1pnika<\/strong><\/a><strong>. <\/strong>Ten sa v\u0161ak kv\u00f4li obsahu<strong> antinutri\u010dn\u00fdch l\u00e1tok<\/strong> (napr. kyselina fytov\u00e1) vstreb\u00e1va hor\u0161ie, ako zo \u017eivo\u010d\u00ed\u0161nych zdrojov (napr. mlieka a mlie\u010dnych v\u00fdrobkov). Na to by sme mali myslie\u0165 najm\u00e4 vtedy, ke\u010f sa stravujeme veg\u00e1nsky. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-1124x749.webp\" alt=\"zdravotn\u00e9 benefity maku \" class=\"wp-image-517171\" title=\"zdravotn\u00e9 benefity maku \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Priemern\u00fd obsah energie a \u017eiv\u00edn v maku<\/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\"><center>Nutri\u010dn\u00e9 hodnoty<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/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\">525 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">41,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">28,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 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\">19,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako jes\u0165 mak?<\/h4>\n\n\n\n<p>Mak v\u00e4\u010d\u0161ina z n\u00e1s pozn\u00e1 v s\u00favislosti s pe\u010den\u00edm a sladk\u00fdmi receptami. D\u00e1 sa prida\u0165 napr\u00edklad do t\u00fdchto pokrmov.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>do ob\u013e\u00faben\u00fdch kol\u00e1\u010dov&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-poctivy-tvarohovy-cheesecake-s-makom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cheesecakeu<\/a><\/li>\n\n\n\n<li>do ka\u0161e<\/li>\n\n\n\n<li>na v\u00fdrobu makov\u00e9ho n\u00e1poja, zn\u00e1meho aj ako makov\u00e9 mlieko&nbsp;<\/li>\n\n\n\n<li>do makov\u00fdch \u0161\u00fa\u013eancov \u010di napr\u00edklad paren\u00fdch buchiet<\/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\">Ak\u00e9 \u010fal\u0161ie semen\u00e1 v\u00e1m e\u0161te m\u00f4\u017eu spestri\u0165 jed\u00e1lni\u010dek?&nbsp;<\/h3>\n\n\n\n<p>Semienka, ktor\u00e9 sme si spomenuli s\u00fa tie, s ktor\u00fdmi sa v obchodoch stret\u00e1vame naj\u010dastej\u0161ie a typicky si ich aj mnoh\u00ed z n\u00e1s prid\u00e1vaj\u00fa do jedla. Existuje v\u0161ak e\u0161te mnoho \u010fal\u0161\u00edch, s ktor\u00fdmi sa m\u00f4\u017eete stretn\u00fa\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Semienka <\/strong><a href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>quinoy<\/strong><\/a><strong> <\/strong>pou\u017e\u00edvame be\u017ene ako pr\u00edlohu, ale pritom ide o semeno rastliny s n\u00e1zvom mrl\u00edk \u010d\u00edlsky. Ide o <strong>prirodzene bezlepkov\u00fa pseudoobilninu.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Semen\u00e1 km\u00ednu <\/strong>\u010di <strong>feniklu <\/strong>s\u00fa typick\u00e9 svojou v\u00fdraznou ar\u00f3mou. Pritom obsahuj\u00fa l\u00e1tky, ktor\u00e9 m\u00f4\u017eu by\u0165 prospe\u0161n\u00e9 pri <strong>tr\u00e1viacich probl\u00e9moch, <\/strong>ako je napr\u00edklad <strong>plynatos\u0165 <\/strong>a <strong>naf\u00faknut\u00e9 brucho.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Semienka gran\u00e1tov\u00e9ho jablka <\/strong>vynikaj\u00fa svojou v\u00fdraznou sladko-kyslou chu\u0165ou a \u0161\u0165avnatos\u0165ou. S\u00fa pln\u00e9 <strong>antioxidantov, vl\u00e1kniny <\/strong>\u010di napr\u00edklad<strong> drasl\u00edka.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Jadierka marh\u00fa\u013e <\/strong>tie\u017e patria medzi semienka. Mo\u017eno ste sa stretli s t\u00fdm, \u017ee obsahuj\u00fa tzv. <strong>vitam\u00edn B17,<\/strong> ktor\u00e9mu niektor\u00ed pripisuj\u00fa napr\u00edklad protirakovinov\u00fd \u00fa\u010dinok. Tento efekt v\u0161ak nebol nikdy preuk\u00e1zan\u00fd. Pr\u00e1ve naopak, je potrebn\u00e9 by\u0165 opatrn\u00fd. Tento \u201evitam\u00edn\u201c je toti\u017e v&nbsp; skuto\u010dnosti <strong>amygdal\u00edn, <\/strong>z ktor\u00e9ho sa v tele tvor\u00ed toxick\u00fd <strong>kyanovod\u00edk. <\/strong>Nadmern\u00e1 d\u00e1vka tak m\u00f4\u017ee by\u0165 jedovat\u00e1. EFSA uv\u00e1dza, \u017ee <strong>zdrav\u00fd dospel\u00fd \u010dlovek <\/strong>m\u00f4\u017ee skonzumova\u0165 <strong>3 jadierka<\/strong> bez toho, aby prekro\u010dil <strong>stanoven\u00fa bezpe\u010dn\u00fa d\u00e1vku.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u010co s\u00fa semienka na kl\u00ed\u010denie?&nbsp;<\/h4>\n\n\n\n<p>Existuje mnoho semien, ktor\u00e9 sa nedaj\u00fa konzumova\u0165 surov\u00e9, ale v\u010faka nakl\u00ed\u010deniu sa pre n\u00e1s st\u00e1vaj\u00fa <strong>str\u00e1vite\u013enej\u0161\u00edmi. <\/strong>Zni\u017euje sa toti\u017e obsah antinutri\u010dn\u00fdch l\u00e1tok. Kl\u00ed\u010den\u00edm sa navy\u0161e e\u0161te<strong> zvy\u0161uje podiel prospe\u0161n\u00fdch l\u00e1tok<\/strong> v semienku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Ktor\u00e9 semienka si m\u00f4\u017eete da\u0165 doma nakl\u00ed\u010di\u0165?<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>semen\u00e1 hor\u010dice<\/li>\n\n\n\n<li>alfalfa<\/li>\n\n\n\n<li>semen\u00e1 re\u010fkovky<\/li>\n\n\n\n<li>brokolicov\u00e9 semen\u00e1<\/li>\n\n\n\n<li>semen\u00e1 rukoly a \u010fal\u0161ie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Ako kl\u00ed\u010di\u0165 semienka?&nbsp;<\/h5>\n\n\n\n<p>Postup je ve\u013emi jednoduch\u00fd. V prvom rade si k\u00fapte alebo podom\u00e1cky vyrobte <strong>kl\u00ed\u010diacu misku<\/strong> alebo <strong>poh\u00e1r. <\/strong>N\u00e1sledne je d\u00f4le\u017eit\u00e9 semienka <strong>namo\u010di\u0165 <\/strong>a v priebehu samotn\u00e9ho kl\u00ed\u010denia ich priebe\u017ene <strong>zvlh\u010dova\u0165.<\/strong> Semienka tak za\u010dn\u00fa zhruba v priebehu dvoch dn\u00ed kl\u00ed\u010di\u0165. Presn\u00fd postup z\u00e1le\u017e\u00ed na tom, ak\u00e9 semienka a ak\u00fd sp\u00f4sob kl\u00ed\u010denia zvol\u00edte.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_semienok_denne_zjest\"><\/span>Ko\u013eko semienok denne zjes\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak\u00e1 porcia semienok je pre v\u00e1s to prav\u00e9 z\u00e1le\u017e\u00ed na va\u0161ich cie\u013eoch a aktu\u00e1lnom zlo\u017een\u00ed jed\u00e1lni\u010dka. Ak v\u0161ak predpoklad\u00e1me, \u017ee sa stravujete <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pestro a vyv\u00e1\u017eene<\/a> a chcete len doplni\u0165 svoju stravu o zdrav\u00e9 tuky a \u010fal\u0161ie \u017eiviny, doprajte si denne zhruba <strong>30 g semienok. <\/strong>T\u00e1to porcia je dostato\u010dne ve\u013ek\u00e1 na to, aby v\u00e1m dodala d\u00f4le\u017eit\u00e9 \u017eiviny, ale z\u00e1rove\u0148 v sebe neskr\u00fdva pr\u00edli\u0161 ve\u013ea kal\u00f3ri\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Semienka si m\u00f4\u017eete vychutna\u0165 aj pri <strong>chudnut\u00ed <\/strong>ke\u010f ste v <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorickom deficite<\/a>. Vtedy je v\u0161ak obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9 <strong>kontrolova\u0165 si porciu.<\/strong> Semienka s\u00fa toti\u017e kv\u00f4li vysok\u00e9mu podielu tuku pomerne <strong>kalorick\u00e9 <\/strong>a je tak jednoduch\u00e9 prehna\u0165 to s ve\u013ekos\u0165ou porcie. Uistite sa preto, \u017ee porcia semienok je v r\u00e1mci optim\u00e1lneho denn\u00e9ho energetick\u00e9ho pr\u00edjmu. Ak\u00fd je ten v\u00e1\u0161 ide\u00e1lny pr\u00edjem kal\u00f3ri\u00ed v\u00e1m pom\u00f4\u017ee zisti\u0165 na\u0161a <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a \u017eiv\u00edn<\/a>.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Semienka s\u00fa na prv\u00fd poh\u013ead nen\u00e1padn\u00e9, ale skr\u00fdvaj\u00fa v sebe prekvapivo ve\u013ek\u00e9 mno\u017estvo \u017eiv\u00edn. V prvom rade sa p\u00fd\u0161ia obsahom <strong>zdrav\u00fdch tukov, <\/strong>ale nezaost\u00e1va za nimi ani <strong>vl\u00e1knina, vitam\u00edny <\/strong>\u010di \u010fal\u0161ie <strong>antioxidanty. <\/strong>\u010ci u\u017e zvol\u00edte <strong>\u013eanov\u00e9, chia, konopn\u00e9, tekvicov\u00e9<\/strong> alebo <strong>sezamov\u00e9 semienka,<\/strong> ur\u010dite va\u0161e zdravie pote\u0161\u00edte. Najlep\u0161ie v\u0161ak urob\u00edte, ke\u010f ich budete <strong>strieda\u0165 <\/strong>a do jed\u00e1lni\u010dka ich zarad\u00edte <strong>pravidelne.<\/strong> Len vtedy bude va\u0161e telo m\u00f4c\u0165 najlep\u0161ie \u010derpa\u0165 z ich pozit\u00edvneho vplyvu na srdce, mozog, tr\u00e1venie a \u010fal\u0161ie oblasti zdravia. Tak do ktor\u00e9ho jedla ich dnes prid\u00e1te?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u00e1\u010dil sa v\u00e1m dne\u0161n\u00fd \u010dl\u00e1nok? Ak v\u00e1s zaujal \u010di nau\u010dil nie\u010do nov\u00e9, nezabudnite ho zdie\u013ea\u0165 medzi svojich priate\u013eov a zn\u00e1mych.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\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\/oils\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOils\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>Semienka v sebe skr\u00fdvaj\u00fa n\u00e1lo\u017e vitam\u00ednov, zdrav\u00fdch tukov a \u010fal\u0161\u00edch \u017eiv\u00edn. Ak\u00e9 benefity maj\u00fa chia, \u013eanov\u00e9 alebo konopn\u00e9 semienka? To prezrad\u00ed dne\u0161n\u00fd \u010dl\u00e1nok.<\/p>\n","protected":false},"author":156,"featured_media":517033,"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":[6050,6055,6090,6069],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-517010","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chia","9":"tag-strava","10":"tag-vegan","11":"tag-zdravie","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ktor\u00e9 semienka s\u00fa najv\u00fd\u017eivnej\u0161ie a ak\u00e9 zdravotn\u00e9 benefity maj\u00fa? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chia, \u013eanov\u00e9, slne\u010dnicov\u00e9, konopn\u00e9 \u010di tekvicov\u00e9 semienka s\u00fa bohat\u00e9 na vl\u00e1kninu, zdrav\u00e9 tuky, bielkoviny aj vitam\u00edny. 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