{"id":518987,"date":"2024-01-05T10:00:00","date_gmt":"2024-01-05T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=518987"},"modified":"2024-06-03T17:52:57","modified_gmt":"2024-06-03T15:52:57","slug":"orechy-zdravie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/orechy-zdravie\/","title":{"rendered":"Ktor\u00e9 orechy s\u00fa najv\u00fd\u017eivnej\u0161ie a ak\u00e9 zdravotn\u00e9 benefity maj\u00fa?\u00a0"},"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\/orechy-zdravie\/#Co_su_orechy_a_cim_su_vynimocne\" title=\"\u010co s\u00fa orechy a \u010d\u00edm s\u00fa v\u00fdnimo\u010dn\u00e9?\">\u010co s\u00fa orechy a \u010d\u00edm s\u00fa v\u00fdnimo\u010dn\u00e9?<\/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\/orechy-zdravie\/#Ake_su_najvyzivnejsie_a_najlepsie_orechy\" title=\"Ak\u00e9 s\u00fa najv\u00fd\u017eivnej\u0161ie a najlep\u0161ie orechy?&nbsp;\">Ak\u00e9 s\u00fa najv\u00fd\u017eivnej\u0161ie a najlep\u0161ie orechy?&nbsp;<\/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\/orechy-zdravie\/#Kolko_orechov_denne_zjest\" title=\"Ko\u013eko orechov denne zjes\u0165?&nbsp;\">Ko\u013eko orechov 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\/orechy-zdravie\/#Do_akych_receptov_pridat_orechy\" title=\"Do ak\u00fdch receptov prida\u0165 orechy?&nbsp;\">Do ak\u00fdch receptov prida\u0165 orechy?&nbsp;<\/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\/orechy-zdravie\/#Ako_skladovat_orechy\" title=\"Ako skladova\u0165 orechy?&nbsp;\">Ako skladova\u0165 orechy?&nbsp;<\/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\/orechy-zdravie\/#Kedy_nie_je_vhodne_jest_orechy\" title=\"Kedy nie je vhodn\u00e9 jes\u0165 orechy?&nbsp;\">Kedy nie je vhodn\u00e9 jes\u0165 orechy?&nbsp;<\/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\/orechy-zdravie\/#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>Orechy s\u00fa potravinou, ktor\u00fa ocen\u00ed sn\u00e1\u010f ka\u017ed\u00fd milovn\u00edk zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. S\u00fa toti\u017e nielen\u017ee ve\u013emi chutn\u00e9, ale skr\u00fdva sa v nich aj koncentrovan\u00e9 mno\u017estvo prospe\u0161n\u00fdch \u017eiv\u00edn. Va\u0161u stravu tak jednoducho doplnia o <strong>zdrav\u00e9 tuky \u010di vitam\u00edny<\/strong> a z\u00e1rove\u0148 telu poskytn\u00fa viacer\u00e9 zdravotn\u00e9 benefity. Ktor\u00e9 orechy sa oplat\u00ed zaradi\u0165 do 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<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku sa do\u010d\u00edtate o benefitoch t\u00fdchto orechov:<\/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=\"#vlasske\" style=\"border-radius:0px\">Vla\u0161sk\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=\"#mandle\" style=\"border-radius:0px\">Mandle<\/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=\"#lieskove\" style=\"border-radius:0px\">Lieskov\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=\"#kesu\" style=\"border-radius:0px\">Ke\u0161u<\/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=\"#para\" style=\"border-radius:0px\">Para<\/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=\"#pistacie\" style=\"border-radius:0px\">Pist\u00e1cie<\/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=\"#makadamove\" style=\"border-radius:0px\">Makadamov\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=\"#pekanove\" style=\"border-radius:0px\">Pekanov\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=\"#piniove\" style=\"border-radius:0px\">P\u00edniov\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=\"#arasidy\" style=\"border-radius:0px\">Ara\u0161idy<\/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_su_orechy_a_cim_su_vynimocne\"><\/span>\u010co s\u00fa orechy a \u010d\u00edm s\u00fa v\u00fdnimo\u010dn\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Orechy<\/a> mo\u017eno pozn\u00e1te aj pod n\u00e1zvom <strong>\u0161krupinov\u00e9 ovocie. <\/strong>Ide toti\u017e o <strong>plody stromov,<\/strong> ktor\u00fdch semen\u00e1 s\u00fa skryt\u00e9 v <strong>tvrdej \u0161krupine.<\/strong> Pr\u00e1ve tieto semienka naz\u00fdvame orechmi. Ako ur\u010dite sami viete, maj\u00fa mno\u017estvo r\u00f4znych<strong> tvarov <\/strong>\u010di<strong> farieb<\/strong> a p\u00fd\u0161ia sa \u0161irokou \u0161k\u00e1lou <strong>zauj\u00edmav\u00fdch chut\u00ed. <\/strong>Nedaj\u00fa tak na ne dopusti\u0165 kuch\u00e1ri, cukr\u00e1ri, pek\u00e1ri ani fan\u00fa\u0161ikovia kvalitnej gastron\u00f3mie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem lahodnej chuti v\u0161ak vynikaj\u00fa aj<strong> bohat\u00fdm obsahom d\u00f4le\u017eit\u00fdch \u017eiv\u00edn. <\/strong>S\u00fa tak nezanedbate\u013enou s\u00fa\u010das\u0165ou zdrav\u00fdch jed\u00e1lni\u010dkov s hromadou zdravotn\u00fdch benefitov. Orechy 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><strong>,<\/strong> <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kninu<\/a> a niektor\u00e9 vynikaj\u00fa aj zauj\u00edmav\u00fdm podielom <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\">bielkov\u00edn<\/a>. Navy\u0161e s\u00fa koncentrovan\u00fdm zdrojom <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\u00ednov<\/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\u00e1lnych l\u00e1tok<\/strong><\/a> a \u010fal\u0161\u00edch prospe\u0161n\u00fdch <strong>biologicky akt\u00edvnych l\u00e1tok.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ide naozaj o potravinu, ktor\u00e1 m\u00f4\u017ee posun\u00fa\u0165 n\u00e1\u0161 jed\u00e1lni\u010dek na vy\u0161\u0161iu \u00farove\u0148. Je skvel\u00e9, \u017ee m\u00e1me na v\u00fdber z <strong>nieko\u013ek\u00fdch druhov orechov. <\/strong>V\u0161etky si m\u00f4\u017eeme dopria\u0165 v ich <strong>prirodzenej podobe,<\/strong> ale stravu si vieme spestri\u0165 aj <strong>solen\u00fdmi,<\/strong> <strong>pra\u017een\u00fdmi <\/strong>\u010di<strong> blan\u0161\u00edrovan\u00fdmi<\/strong>. Milovn\u00edci sladk\u00e9ho<strong> <\/strong>ocenia aj <a href=\"https:\/\/gymbeam.sk\/mandle-v-horkej-cokolade-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechy v \u010dokol\u00e1de<\/strong><\/a><strong>. <\/strong>Z benefitov orechov m\u00f4\u017eeme \u0165a\u017ei\u0165 aj ke\u010f siahneme po <a href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orechov\u00fdch masl\u00e1ch<\/a> vyroben\u00fdch iba z rozmixovan\u00fdch orechov. Pon\u00faknu n\u00e1m \u010fal\u0161ie zauj\u00edmav\u00e9 mo\u017enosti vyu\u017eitia v kuchyni. Z niektor\u00fdch orechov sa dokonca vyr\u00e1ba aj orechov\u00e1 m\u00faka, ktor\u00fa m\u00f4\u017eete vyu\u017ei\u0165 ako alternat\u00edvu klasickej p\u0161eni\u010dnej m\u00faky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete o orie\u0161kov\u00fdch masl\u00e1ch pre\u010d\u00edta\u0165 viac, nevynechajte \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/orieskove-masla-a-ich-rozdiely-nutricne-hodnoty-a-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Orie\u0161kov\u00e9 masl\u00e1 a ich rozdiely, nutri\u010dn\u00e9 hodnoty a v\u00fdhody.<\/strong><\/a><\/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\/2024\/01\/iStock-1389441537_5000-1-1124x749.webp\" alt=\"\u010d\u00edm s\u00fa orechy v\u00fdnimo\u010dn\u00e9?\" class=\"wp-image-519020\" title=\"\u010d\u00edm s\u00fa orechy v\u00fdnimo\u010dn\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-2048x1365.webp 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=\"Ake_su_najvyzivnejsie_a_najlepsie_orechy\"><\/span>Ak\u00e9 s\u00fa najv\u00fd\u017eivnej\u0161ie a najlep\u0161ie orechy?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vlasske\">1. Vla\u0161sk\u00e9 orechy<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vla\u0161sk\u00e9 orechy<\/a> maj\u00fa ve\u013emi bohat\u00fa hist\u00f3riu. Rast\u00fa na strome s n\u00e1zvom <strong>orech kr\u00e1\u013eovsk\u00fd, <\/strong>ktor\u00fd m\u00e1 zrejme p\u00f4vod v Perzskej r\u00ed\u0161i, \u010di\u017ee v oblasti dne\u0161n\u00e9ho Ir\u00e1nu. Tieto ob\u013e\u00faben\u00e9 orie\u0161ky, tvarom pripom\u00ednaj\u00face <strong>\u013eudsk\u00fd mozog,<\/strong> patria dodnes medzi tie najob\u013e\u00fabenej\u0161ie a najpou\u017e\u00edvanej\u0161ie. Nielen\u017ee vyzeraj\u00fa ako mozog, ale s\u00fa pre\u0148ho aj prospe\u0161n\u00e9, a to v\u010faka ich bohat\u00e9mu obsahu<strong> <\/strong><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> <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<h4 class=\"wp-block-heading\">Ak\u00e9 zdravotn\u00e9 benefity maj\u00fa vla\u0161sk\u00e9 orechy?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vo v\u00fdskumoch sa ukazuje, \u017ee ich denn\u00e1 konzum\u00e1cia m\u00f4\u017ee pom\u00f4c\u0165 zlep\u0161i\u0165 stav <strong>kardiovaskul\u00e1rneho syst\u00e9mu. <\/strong>Jedna \u0161t\u00fadia uv\u00e1dza ako \u00fa\u010dinn\u00fa porciu 20 \u2013 75 g orechov denne.&nbsp;<\/li>\n\n\n\n<li>Hovor\u00ed sa o pozit\u00edvnom vplyve na <strong>lipidov\u00fd profil,<\/strong> konkr\u00e9tne na norm\u00e1lnu hladinu <strong>cholesterolu<\/strong> a <strong>triacylglycerolov.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Rovnako m\u00f4\u017eu <strong>zmierni\u0165 endoteli\u00e1lnu dysfunkciu,<\/strong> \u010do je za\u010diato\u010dn\u00e1 f\u00e1za <strong>ateroskler\u00f3zy.<\/strong> Pri nej sa v cievnej stene hromadia tuky a r\u00f4zne krvn\u00e9 komponenty, \u010do vedie k hrubnutiu a zu\u017eovaniu ciev a postupne k probl\u00e9mom, ako napr\u00edklad infarkt myokardu.&nbsp;<\/li>\n\n\n\n<li>Vla\u0161sk\u00e9 orechy s\u00fa tie\u017e prospe\u0161n\u00e9 pre zdravie <strong>mozgu <\/strong>a <strong>nervovej s\u00fastavy.&nbsp;<\/strong><\/li>\n\n\n\n<li>Pom\u00e1haj\u00fa tie\u017e <strong>kontrolova\u0165 hlad, <\/strong>a to v\u010faka tomu, \u017ee p\u00f4sobia na zv\u00fd\u0161enie pocitu<strong> s\u00fdtosti. <\/strong>Nemali by sme tak na ne zab\u00fada\u0165 ani po\u010das di\u00e9ty, kedy n\u00e1m v r\u00e1mci dobre zostaven\u00e9ho jed\u00e1lni\u010dka m\u00f4\u017eu pom\u00f4c\u0165 schudn\u00fa\u0165.&nbsp;<\/li>\n\n\n\n<li>V\u00fdskumy poukazuj\u00fa aj na ich<strong> protiz\u00e1palov\u00e9 \u00fa\u010dinky. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/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    <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=\"5331,5380,64786,5968,5327,43912,43918,47731,64744,5333,43975,64369,43942,28696,43942\" ><\/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<h4 class=\"wp-block-heading\">\u010co obsahuj\u00fa vla\u0161sk\u00e9 orechy?&nbsp;<\/h4>\n\n\n\n<p>Vla\u0161sk\u00e9 orechy s\u00fa v prvom rade cenen\u00e9 kv\u00f4li obsahu zdrav\u00fdch tukov. Maj\u00fa v\u00fdznamn\u00fd podiel <strong>kyseliny alfa-linol\u00e9novej (ALA), <\/strong>\u010do je <strong>omega-3 mastn\u00e1 kyselina <\/strong>d\u00f4le\u017eit\u00e1 pre <strong>mozog <\/strong>a<strong> srdce. <\/strong>T\u00e1to mastn\u00e1 kyselina v na\u0161ich jed\u00e1lni\u010dkoch v\u0161eobecne ch\u00fdba, preto\u017ee v potravin\u00e1ch, vr\u00e1tane v\u00e4\u010d\u0161iny orechov, nie je bohato zast\u00fapen\u00e1. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/vlasske-orechy\/\" class=\"ek-link\">Vla\u0161sk\u00e9 orechy<\/a> v\u0161ak obsahuj\u00fa a\u017e zhruba <strong> 9 g \/ 100 g, <\/strong>\u010do je najviac omega-3 MK zo v\u0161etk\u00fdch druhov orechov. <strong> <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea odpor\u00fa\u010dania Eur\u00f3pskeho \u00faradu pre bezpe\u010dnos\u0165 potrav\u00edn (EFSA) by mala ALA tvori\u0165 pribli\u017ene<strong> 0,5 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu.<\/strong> Ak je denn\u00fd pr\u00edjem 2000 kcal, ide zhruba o<strong> 1 g ALA denne.<\/strong> Aby sme prijali tak\u00e9 mno\u017estvo,<strong> <\/strong>sta\u010d\u00ed n\u00e1m da\u0165 si ka\u017ed\u00fd de\u0148<strong> zhruba 11 g orechov <\/strong>(menej ako jedna mal\u00e1 hrs\u0165). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[26,30]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vla\u0161sk\u00e9 orechy s\u00fa z\u00e1rove\u0148 bohat\u00e9 na <strong>antioxidanty, <\/strong>ktor\u00e9 pom\u00e1haj\u00fa chr\u00e1ni\u0165 telo pred vplyvom vo\u013en\u00fdch radik\u00e1lov. Tie vznikaj\u00fa p\u00f4soben\u00edm oxida\u010dn\u00e9ho stresu, ktor\u00fd sa podie\u013ea na vzniku mno\u017estva ochoren\u00ed, vr\u00e1tane n\u00e1dorov\u00fdch alebo srdcovo-cievnych. Medzi tieto \u00fa\u010dinn\u00e9 l\u00e1tky patr\u00ed napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn E<\/a>, ale aj <strong>polyfenoly <\/strong>alebo napr\u00edklad<strong> flavonoidy. <\/strong><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\">Priemern\u00fd obsah \u017eiv\u00edn vo vla\u0161sk\u00fdch orechoch&nbsp;<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><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\">686 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 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\">9 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\">47 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">6,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 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\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-1124x843.webp\" alt=\"zdravotn\u00e9 benefity vla\u0161sk\u00fdch orechov \" class=\"wp-image-519036\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-1124x843.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-400x300.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-1536x1152.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-2048x1536.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"mandle\">2. Mandle<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandle<\/a> s\u00fa semenami<strong> mand\u013eovn\u00edka,<\/strong> ovocn\u00e9ho stromu s ru\u017eov\u00fdmi kvetmi a \u017elt\u00fdmi plodmi. Ten sa pestuje v okol\u00ed Stredozemn\u00e9ho mora a v podobne tepl\u00fdch oblastiach, pri\u010dom aktu\u00e1lne najv\u00e4\u010d\u0161\u00edm producentom mandl\u00ed je<strong> Kalifornia.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 zdravotn\u00e9 benefity maj\u00fa mandle?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V \u0161t\u00fadi\u00e1ch sa ukazuje vplyv na zn\u00ed\u017eenie hladiny <strong>celkov\u00e9ho <\/strong>a <strong>LDL (zl\u00e9ho) cholesterolu.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li>M\u00f4\u017eu spoma\u013eova\u0165 <strong>vstreb\u00e1vanie sacharidov<\/strong> a tak zmierni\u0165 n\u00e1rast <strong>hladiny cukru v krvi (glyk\u00e9mie). <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li>Pozit\u00edvne p\u00f4sobenie sa prejavuje aj u \u013eud\u00ed s <strong>cukrovkou 2. typu.&nbsp;<\/strong><\/li>\n\n\n\n<li>Maj\u00fa <strong>antioxida\u010dn\u00e9 \u00fa\u010dinky. <\/strong>Pom\u00e1haj\u00fa tak chr\u00e1ni\u0165 telo pred vo\u013en\u00fdmi radik\u00e1lmi, ktor\u00e9 vznikaj\u00fa p\u00f4soben\u00edm oxida\u010dn\u00e9ho stresu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/li>\n\n\n\n<li>S\u00fa u\u017eito\u010dn\u00e9 aj pre <strong>mozog <\/strong>a <strong>kognit\u00edvne funkcie,<\/strong> ako napr\u00edklad <strong>pam\u00e4\u0165.&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<h4 class=\"wp-block-heading\">\u010co obsahuj\u00fa mandle?&nbsp;<\/h4>\n\n\n\n<p>Mandle s\u00fa bohat\u00e9 na <strong>zdrav\u00e9 tuky,<\/strong> pri\u010dom najv\u00e4\u010d\u0161\u00ed podiel tvoria<strong> mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny (MK), <\/strong>konkr\u00e9tne<strong> kyselina olejov\u00e1. <\/strong>T\u00e1 je zn\u00e1ma svojim pozit\u00edvnym p\u00f4soben\u00edm na hladinu cholesterolu v krvi. Z\u00e1rove\u0148 vynikaj\u00fa aj svojim podielom <strong>vl\u00e1kniny, <\/strong>ktor\u00fd je zo v\u0161etk\u00fdch druhov orechov najvy\u0161\u0161\u00ed. Ocen\u00ed ich tak aj na\u0161e <strong>tr\u00e1venie <\/strong>a<strong> \u010drevn\u00fd mikrobi\u00f3m. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7,30]<\/mark><\/sup>&nbsp;&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 mikro\u017eiv\u00edn s\u00fa mandle bohat\u00e9 napr\u00edklad na <strong>vitam\u00edn E, <\/strong>zn\u00e1my svojim antioxida\u010dn\u00fdm p\u00f4soben\u00edm. Tie\u017e maj\u00fa zauj\u00edmav\u00fd podiel<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kyselina-listova-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kyseliny listovej<\/strong><\/a><strong>,<\/strong> ktor\u00e1 je d\u00f4le\u017eit\u00e1 napr\u00edklad pre v\u00fdvoj nervov\u00e9ho syst\u00e9mu. Na jej dostato\u010dn\u00fd pr\u00edjem by mali dba\u0165 tehotn\u00e9 \u017eeny. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7,30]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako bohat\u00e9 s\u00fa aj na <a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hor\u010d\u00edk<\/strong><\/a><strong> <\/strong>\u010di <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>.<\/strong> Maj\u00fa tie\u017e zna\u010dn\u00fd podiel <a href=\"https:\/\/gymbeam.sk\/vapnik\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>v\u00e1pnika<\/strong><\/a><strong> <\/strong>alebo <a href=\"https:\/\/gymbeam.sk\/zelezo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017eeleza<\/strong><\/a><strong>, <\/strong>ale je nutn\u00e9 myslie\u0165 na to, \u017ee tieto miner\u00e1lne l\u00e1tky sa z rastlinn\u00fdch zdrojov vstreb\u00e1vaj\u00fa v men\u0161ej miere ako z t\u00fdch \u017eivo\u010d\u00ed\u0161nych. Na to by si mali d\u00e1va\u0165 pozor najm\u00e4 <a href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>veg\u00e1ni<\/strong><\/a><strong> <\/strong>a v\u0161eobecne \u013eudia so stravou zalo\u017eenou najm\u00e4 na rastlinn\u00fdch potravin\u00e1ch. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,30]<\/mark><\/sup>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak by ste si chceli o mandliach pre\u010d\u00edta\u0165 viac, nevynechajte n\u00e1\u0161 komplexn\u00fd \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/mandle-vsetko-co-potrebujete-vediet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mandle? Ak\u00fd vplyv maj\u00fa na srdce, ple\u0165 \u010di mozog a ko\u013eko ich denne zjes\u0165?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Priemern\u00fd obsah \u017eiv\u00edn v mandliach&nbsp;<\/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\">597 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 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\">31,6 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\">12,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 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\">12,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 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\">[30]<\/mark><\/sup><\/figcaption><\/figure>\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.sk\/blog\/wp-content\/uploads\/2024\/01\/WhatsApp-Image-2021-01-19-at-17.webp\" alt=\"zdravotn\u00e9 benefity mandl\u00ed\" class=\"wp-image-519052\" title=\"zdravotn\u00e9 benefity mandl\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/WhatsApp-Image-2021-01-19-at-17.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/WhatsApp-Image-2021-01-19-at-17-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"lieskove\">3. Lieskov\u00e9 orechy<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/lieskove-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Lieskov\u00e9 orechy<\/a> s\u00fa p\u00f4vodom z <strong>Turecka. <\/strong>Pestuj\u00fa sa u\u017e nieko\u013eko tis\u00edc rokov, ale Turecko dodnes zost\u00e1va ich najv\u00e4\u010d\u0161\u00edm producentom. Zauj\u00edmav\u00e9 je, \u017ee s\u00fa nielen chutn\u00e9 a v\u00fd\u017eivn\u00e9, ale m\u00f4\u017eu by\u0165 aj <strong>prospe\u0161n\u00e9 pre pr\u00edrodu.<\/strong> Strom, na ktorom rast\u00fa, je ekologicky \u0161etrn\u00fd t\u00fdm, \u017ee je odoln\u00fd vo\u010di suchu a nepotrebuje na pre\u017eitie ve\u013ea vody.<strong> <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8,24]<\/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 zdravotn\u00e9 benefity maj\u00fa lieskov\u00e9 orechy?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aj tieto orechy vedci vyzdvihuj\u00fa kv\u00f4li ich pozit\u00edvnemu vplyvu na <strong>lipidov\u00fd profil. <\/strong>Pom\u00e1haj\u00fa zn\u00ed\u017ei\u0165 hladinu <strong>LDL cholesterolu.<\/strong><\/li>\n\n\n\n<li>Tie\u017e pom\u00e1haj\u00fa zlep\u0161i\u0165 <strong>stav cievnej steny<\/strong> a t\u00fdm p\u00e1dom aj celkovo<strong> srdcovo-cievneho syst\u00e9mu.&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>V \u0161t\u00fadi\u00e1ch sa ukazuje aj ich podiel na zn\u00ed\u017eenie<strong> z\u00e1palov\u00fdch ukazovate\u013eov,<\/strong> ako napr\u00edklad C-reakt\u00edvny prote\u00edn.<\/li>\n\n\n\n<li>S\u00fa zn\u00e1me aj svojim <strong>antioxida\u010dn\u00fdm p\u00f4soben\u00edm.<\/strong><\/li>\n\n\n\n<li>M\u00f4\u017eu z\u00e1rove\u0148 pom\u00e1ha\u0165 zni\u017eova\u0165 <strong>hladinu cukru v krvi (glyk\u00e9miu), <\/strong>a to v\u010faka pomerne vysok\u00e9mu podielu vl\u00e1kniny. T\u00e1 toti\u017e spoma\u013euje vstreb\u00e1vanie cukru z krvi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/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\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 lieskov\u00e9 orechy?&nbsp;<\/h4>\n\n\n\n<p>Lieskov\u00e9 orechy maj\u00fa vysok\u00fd obsah <strong>mononenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn. <\/strong>Rovnako s\u00fa v\u0161ak bohat\u00e9 aj na<strong> omega-6 polynenas\u00fdten\u00e9 MK.<\/strong> Z mikro\u017eiv\u00edn stoj\u00ed za zmienku ich podiel <strong>vitam\u00ednu E, medi, drasl\u00edka <\/strong>\u010di napr\u00edklad<strong> mang\u00e1nu, <\/strong>ktor\u00fd potrebuj\u00fa na\u0161e <strong>kosti <\/strong>\u010di napr\u00edklad <strong>chrupavky. <\/strong>Spomenut\u00e9 \u017eiviny sa nach\u00e1dzaj\u00fa v celom orechu, ale v\u00e4\u010d\u0161ina l\u00e1tok s antioxida\u010dn\u00fdch \u00fa\u010dinkom sa skr\u00fdva v jeho<strong> \u0161upke. <\/strong>Lieskovce je preto v\u00fdhodnej\u0161ie jes\u0165 aj s \u0148ou. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16,17]<\/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 \u017eiv\u00edn v lieskov\u00fdch orechoch&nbsp;<\/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\">656 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">61 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\">45,7 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\">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\">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\">9,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 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\">[30]<\/mark><\/sup><\/figcaption><\/figure>\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\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-1124x749.webp\" alt=\"zdravotn\u00e9 benefity lieskov\u00fdch orechov\" class=\"wp-image-519068\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"kesu\">4. Ke\u0161u orechy<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ke\u0161u orechy<\/a> rast\u00fa na tropickom strome p\u00f4vodom z Braz\u00edlie. Tento strom m\u00f4\u017ee dosahova\u0165 v\u00fd\u0161ku a\u017e 10 m a je typick\u00fd svojimi zauj\u00edmav\u00fdmi \u017elt\u00fdmi plodmi, zn\u00e1mymi ako <strong>ke\u0161u jablk\u00e1. <\/strong>Tieto plody s\u00fa jedl\u00e9 a pou\u017e\u00edvaj\u00fa sa napr\u00edklad na v\u00fdrobu d\u017eemov alebo d\u017e\u00fasov. Ke\u0161u orech vyrast\u00e1 na ich konci, skryt\u00fd v tuhom zelenom obale. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<p>Pre ke\u0161u orechy je typick\u00e9, \u017ee na rozdiel od ostatn\u00fdch druhov sa predt\u00fdm, ne\u017e zamieria na poli\u010dky obchodov, musia<strong> uvari\u0165. <\/strong>Surov\u00e9 orechy toti\u017e obsahuj\u00fa toxick\u00fd<strong> urushiol,<\/strong> a tak v tomto stave nie s\u00fa vhodn\u00e9 na konzum\u00e1ciu.&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 zdravotn\u00e9 benefity maj\u00fa ke\u0161u orechy?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160t\u00fadie popisuj\u00fa ich schopnosti bojova\u0165 proti <strong>vo\u013en\u00fdm radik\u00e1lom,<\/strong> a to v\u010faka mno\u017estvu <strong>antioxidantov.<\/strong><\/li>\n\n\n\n<li>Pom\u00e1haj\u00fa chr\u00e1ni\u0165 zdravie <strong>srdca <\/strong>a <strong>ciev.&nbsp;<\/strong><\/li>\n\n\n\n<li>M\u00f4\u017eu by\u0165 prospe\u0161n\u00e9 aj pre <strong>kosti,<\/strong> a to v\u010faka obsiahnut\u00e9mu v\u00e1pniku a hor\u010d\u00edku.&nbsp;<\/li>\n\n\n\n<li>Pom\u00e1haj\u00fa udr\u017eiava\u0165 dobr\u00fd stav <strong>zraku. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/li>\n<\/ul>\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\/2024\/01\/iStock-1511421074-1124x749.jpg\" alt=\"benefity ke\u0161u orechov \" class=\"wp-image-519085\" title=\"benefity ke\u0161u orechov \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u010co obsahuj\u00fa ke\u0161u orechy?&nbsp;<\/h4>\n\n\n\n<p>Ke\u0161u maj\u00fa v porovnan\u00ed s ostatn\u00fdmi orechami pomerne bohat\u00e9 zast\u00fapenie <strong>bielkov\u00edn.<\/strong> Podobne ako v\u00e4\u010d\u0161ina rastlinn\u00fdch zdrojov v\u0161ak nemaj\u00fa optim\u00e1lne spektrum <a href=\"https:\/\/gymbeam.sk\/blog\/esencialne-aminokyseliny-eaa-ich-ucinky-zdroje-davkovanie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">esenci\u00e1lnych aminokysel\u00edn<\/a>, a tak je d\u00f4le\u017eit\u00e9 bra\u0165 ich len ako doplnok k denn\u00e9mu pr\u00edjmu prote\u00ednov. Rovnako ako \u010fal\u0161ie druhy orechov s\u00fa cenen\u00e9 kv\u00f4li obsahu <strong>zdrav\u00fdch tukov, <\/strong>a to najm\u00e4 <strong>mononenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ealej stoj\u00ed za zmienku aj zna\u010dn\u00fd podiel<strong> tiam\u00ednu (vitam\u00edn B1),<\/strong> <strong>fosforu <\/strong>a<strong> zinku. <\/strong>Ich antioxida\u010dn\u00e9 vlastnosti im okrem zinku prepo\u017ei\u010diavaj\u00fa aj antioxidanty ako <strong>zeaxant\u00edn, <\/strong><a href=\"https:\/\/gymbeam.sk\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lute\u00edn<\/strong><\/a><strong> <\/strong>\u010di <a href=\"https:\/\/gymbeam.sk\/beta-carotene-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta-karot\u00e9n<\/strong><\/a><strong>.<\/strong> Ten z\u00e1rove\u0148 funguje ako prekurzor <a href=\"https:\/\/gymbeam.sk\/vitamin-a-retinol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu A<\/a>, ktor\u00fd je d\u00f4le\u017eit\u00fd pre funk\u010dn\u00fd zrak \u010di imunitu. \u010ealej v nich n\u00e1jdeme napr\u00edklad <strong>fytosteroly, <\/strong>ktor\u00e9 sa hodia v boji s vysokou hladinou cholesterolu v krvi. S\u00fa toti\u017e podobn\u00e9 cholesterolu, a tak sa v \u010dreve m\u00f4\u017eu vstreb\u00e1va\u0165 namiesto neho. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15,30]<\/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 \u017eiv\u00edn v ke\u0161u orechoch&nbsp;<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><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\">581 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 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\">24 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\">7,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">26,7 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\">3,3 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\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-899x1124.jpg\" alt=\"benefity para orechov\" class=\"wp-image-519101\" title=\"zdravotn\u00e9 benefity para orechov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05.jpg 1440w\" 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=\"para\">5. Para orechy<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/para-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Para orechy<\/a> m\u00f4\u017eete pozna\u0165 aj pod n\u00e1zvom<strong> braz\u00edlske orechy.<\/strong> Domov maj\u00fa v pralese v Braz\u00edlii, Bol\u00edvii a Peru. Strom, na ktorom rast\u00fa, je vraj jeden z najv\u00e4\u010d\u0161\u00edch a najdlh\u0161ie sa do\u017e\u00edvaj\u00facich druhov v amazonskom pralese.&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 zdravotn\u00e9 benefity maj\u00fa para orechy?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160t\u00fadie v prvom rade popisuj\u00fa ich <strong>antioxida\u010dn\u00e9 vlastnosti.<\/strong> Je tomu tak najm\u00e4 v\u010faka<strong> sel\u00e9nu, <\/strong>ktor\u00fd je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou antioxida\u010dn\u00e9ho syst\u00e9mu <strong>glutati\u00f3nu. <\/strong>Ocen\u00edme ich tak v r\u00e1mci ochrany pred r\u00f4znymi zdravotn\u00fdmi probl\u00e9mami, ako napr\u00edklad metabolick\u00e9 alebo n\u00e1dorov\u00e9 ochorenia.<\/li>\n\n\n\n<li>Ukazuje sa, \u017ee m\u00f4\u017eu pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 hladinu ukazovate\u013eov oxida\u010dn\u00e9ho stresu.<\/li>\n\n\n\n<li>S\u00fa u nich popisovan\u00e9 aj <strong>protiz\u00e1palov\u00e9 \u00fa\u010dinky.<\/strong><\/li>\n\n\n\n<li>Aj u t\u00fdchto orechov sa vo v\u00fdskumoch ukazuje ich pozit\u00edvne p\u00f4sobenie na<strong> hladinu cholesterolu v krvi.&nbsp;<\/strong><\/li>\n\n\n\n<li>M\u00f4\u017eu pom\u00f4c\u0165 udr\u017eiava\u0165 zdravie<strong> \u0161t\u00edtnej \u017e\u013eazy, <\/strong>a to tie\u017e v\u010faka obsiahnut\u00e9mu sel\u00e9nu. Je toti\u017e d\u00f4le\u017eit\u00fd pre funkciu<strong> horm\u00f3nov \u0161t\u00edtnej \u017e\u013eazy. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,22]<\/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 para orechy?&nbsp;<\/h4>\n\n\n\n<p>Para orechy s\u00fa dobr\u00fdm zdrojom <strong>zdrav\u00fdch tukov,<\/strong> pri\u010dom maj\u00fa podobn\u00fd podiel <strong>polynenas\u00fdten\u00fdch<\/strong>&nbsp; a <strong>mononenas\u00fdten\u00fdch MK.<\/strong> V porovnan\u00ed s ostatn\u00fdmi druhmi orechov s\u00fa v\u0161ak v\u00fdnimo\u010dn\u00e9 najm\u00e4 spom\u00ednan\u00fdm obsahom <a href=\"https:\/\/gymbeam.sk\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sel\u00e9nu<\/strong><\/a><strong>. <\/strong>T\u00e1to miner\u00e1lne l\u00e1tka je toti\u017e v\u0161eobecne nedostatkov\u00fdm tovarom v potravin\u00e1ch, ktor\u00e9 m\u00e1me be\u017ene v jed\u00e1lni\u010dku. Para orechy ho v\u0161ak obsahuj\u00fa a\u017e v mno\u017estve<strong> 1920 \u00b5g \/ 100 g.&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>Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka sel\u00e9nu pod\u013ea EFSA je<strong> 70 \u00b5g. <\/strong>Denne tak sta\u010d\u00ed konzumova<strong>\u0165 3 g para orechov (1 &#8211; 2 orechy)&nbsp; <\/strong>na to, aby sme tento \u017eiadan\u00fd denn\u00fd pr\u00edjem dosiahli.&nbsp; <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[26,30]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho s\u00fa bohat\u00e9 na <strong>vitam\u00edn E, kyselinu listov\u00fa, hor\u010d\u00edk, drasl\u00edk <\/strong>\u010di <strong>v\u00e1pnik. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Priemern\u00fd obsah \u017eiv\u00edn v para orechoch&nbsp;<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><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\">691 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 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\">24 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\">24,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,2 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\">7,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 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\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pistacie\">6. Pist\u00e1cie<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/pistacie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pist\u00e1cie<\/a> rast\u00fa na strome p\u00f4vodom z \u00c1zie, ktor\u00fd sa m\u00f4\u017ee do\u017e\u00edva\u0165 a\u017e 300 rokov. Dnes s\u00fa vo ve\u013ekom zn\u00e1me a pestovan\u00e9 v oblasti Stredozemia. Prosperuj\u00fa v such\u00fdch pieso\u010dnat\u00fdch p\u00f4dach, a to aj v\u010faka dlh\u00fdm kore\u0148om, ktor\u00e9 m\u00f4\u017eu \u010derpa\u0165 vodu a\u017e z h\u013abky nieko\u013ek\u00fdch metrov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pist\u00e1cie sa naj\u010dastej\u0161ie pred\u00e1vaj\u00fa <strong>zabalen\u00e9 v \u0161krupine,<\/strong> ale ak n\u00e1m ch\u00fdba trpezlivos\u0165, m\u00f4\u017eeme siahnu\u0165 aj po t\u00fdch <a href=\"https:\/\/gymbeam.sk\/lupane-pistacie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l\u00fapan\u00fdch<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 zdravotn\u00e9 benefity maj\u00fa pist\u00e1cie?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160t\u00fadie hovoria o tom, \u017ee pom\u00e1haj\u00fa udr\u017eiava\u0165 <strong>optim\u00e1lnu hladinu cukru v krvi<\/strong> ako po jedle, tak aj v priebehu cel\u00e9ho d\u0148a. M\u00f4\u017eu ich tak v jed\u00e1lni\u010dku oceni\u0165 napr\u00edklad aj <strong>diabetici <\/strong>\u010di \u013eudia s <strong>prediabetom <\/strong>(predstupe\u0148 cukrovky).<\/li>\n\n\n\n<li>S\u00fa prospe\u0161n\u00e9 pre <strong>kardiovaskul\u00e1rne zdravie.&nbsp;<\/strong><\/li>\n\n\n\n<li>Niektor\u00e9 v\u00fdskumy poukazuj\u00fa aj na s\u00favislos\u0165 s ni\u017e\u0161\u00edm v\u00fdskytom <strong>n\u00e1dorov\u00fdch ochoren\u00ed.&nbsp;<\/strong><\/li>\n\n\n\n<li>Rovnako m\u00f4\u017eu by\u0165 prospe\u0161n\u00e9 aj pre <strong>tr\u00e1venie <\/strong>a zlo\u017eenie <strong>\u010drevn\u00e9ho mikrobi\u00f3mu.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6,20]<\/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 pist\u00e1cie?&nbsp;<\/h4>\n\n\n\n<p>Okrem zdraviu prospe\u0161n\u00fdch <strong>tukov <\/strong>maj\u00fa pist\u00e1cie v porovnan\u00ed s \u010fal\u0161\u00edmi druhmi aj pomerne vysok\u00fd podiel<strong> bielkov\u00edn.<\/strong> Z\u00e1rove\u0148 sa p\u00fd\u0161ia aj zauj\u00edmav\u00fdm spektrom<strong> esenci\u00e1lnych aminokysel\u00edn. <\/strong>Aj ich obsah vl\u00e1kniny patr\u00ed medzi tie najvy\u0161\u0161ie, a tak ide o v\u0161estrann\u00fd a v\u00fdnimo\u010dne <strong>nutri\u010dne bohat\u00fd druh orechov.<\/strong> Z\u00e1rove\u0148 s\u00fa bohat\u00e9 aj na mikro\u017eiviny, a to konkr\u00e9tne napr\u00edklad <strong>drasl\u00edk, hor\u010d\u00edk, vitam\u00edn E<\/strong> \u010di<strong> vitam\u00edn B6 (pyridox\u00edn). <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6,20]<\/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 pist\u00e1ci\u00e1ch s\u00fa obsiahnut\u00e9 aj<strong> fytosteroly, lute\u00edn<\/strong> \u010di napr\u00edklad <strong>polyfenoly.<\/strong> Rovnako s\u00fa aj dobr\u00fdm zdrojom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/arginin-a-jeho-overene-ucinky-pre-zdravie-a-sportovcov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>argin\u00ednu<\/strong><\/a><strong>, <\/strong>ktor\u00fd sl\u00fa\u017ei ako prekurzor <strong>oxidu dusnat\u00e9ho (NO). <\/strong>Ten v tele pom\u00e1ha roz\u0161irova\u0165 cievy a udr\u017eiava\u0165 zdrav\u00fa hladinu <strong>krvn\u00e9ho tlaku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Priemern\u00fd obsah \u017eiv\u00edn v pist\u00e1ci\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\">575 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">45,3 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\">23,3 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\">14,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,4 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\">10,6 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 g&nbsp;<\/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\">[30]<\/mark><\/sup><\/figcaption><\/figure>\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\/2024\/01\/Predajna_jun_2-2-1-1124x749.jpg\" alt=\"zdravotn\u00e9 benefity pist\u00e1ci\u00ed\" class=\"wp-image-519406\" title=\"zdravotn\u00e9 benefity pist\u00e1ci\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"makadamove\">7. Makadamov\u00e9 orechy<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/makadamove-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Makadamov\u00e9 orechy<\/a> boli u\u017e pravidelnou s\u00fa\u010das\u0165ou jed\u00e1lni\u010dka p\u00f4vodn\u00fdch obyvate\u013eov Austr\u00e1lie. S\u00fa v\u0161ak zn\u00e1me aj pod n\u00e1zvom havajsk\u00e9 orechy, a to preto, \u017ee prv\u00fdkr\u00e1t boli produkovan\u00e9 pre komer\u010dn\u00e9 \u00fa\u010dely pr\u00e1ve na Havaji.&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 zdravotn\u00e9 benefity maj\u00fa makadamov\u00e9 orechy?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00f4\u017eu pom\u00f4c\u0165 dosiahnu\u0165 normalnu hladinu <strong>cholesterolu<\/strong> a prispie\u0165 tak k dobr\u00e9mu <strong>srdcovo-cievnemu zdraviu. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/li>\n\n\n\n<li>S\u00fa spojen\u00e9 aj s ni\u017e\u0161\u00edm rizikom vzniku<strong> metabolic\u00e9ho syndr\u00f3mu. <\/strong>\u010clovek s touto diagn\u00f3zou m\u00e1 cukrovku 2. typu alebo zv\u00fd\u0161en\u00fa glyk\u00e9miu nala\u010dno, vysok\u00fd krvn\u00fd tlak, n\u00edzku hladinu HDL (dobr\u00e9ho) cholesterolu, zv\u00fd\u0161en\u00fd hladinu triacylglycerolov a obezitu.<\/li>\n\n\n\n<li>M\u00f4\u017eu sa spr\u00e1va\u0165 ako prebiotik\u00e1. S\u00fa toti\u017e bohat\u00e9 na <strong>vl\u00e1kninu,<\/strong> ktor\u00e1 sl\u00fa\u017ei ako potrava pre<strong> prospe\u0161n\u00e9 \u010drevn\u00e9 bakt\u00e9rie. <\/strong>Takto priaznivo p\u00f4sobia na zlo\u017eenie <strong>\u010drevn\u00e9ho mikrobi\u00f3mu<\/strong> (\u010drevnej mikrofl\u00f3ry).<\/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 makadamov\u00e9 orechy?&nbsp;<\/h4>\n\n\n\n<p>Pre tieto orechy je typick\u00fd ich vysok\u00fd podiel<strong> tuku.<\/strong> Je v\u00fdrazne vy\u0161\u0161\u00ed ako u ostatn\u00fdch druhov, pri\u010dom takmer 80 % z neho tvoria prospe\u0161n\u00e9 mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny. Maj\u00fa tak viac kal\u00f3ri\u00ed, ale obsiahnut\u00fd tuk m\u00f4\u017ee z\u00e1rove\u0148 pom\u00f4c\u0165 udr\u017ea\u0165 dlh\u0161\u00ed <strong>pocit s\u00fdtosti. <\/strong>Tomu m\u00f4\u017ee prispie\u0165 aj obsah<strong> vl\u00e1kniny,<\/strong> ktor\u00fd je tie\u017e pomerne vysok\u00fd. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Makadamov\u00e9 orechy s\u00fa tie\u017e bohat\u00e9 <strong>na vitam\u00edn E, vitam\u00edn B1 (tiam\u00edn), me\u010f<\/strong> alebo <strong>hor\u010d\u00edk. <\/strong>Maj\u00fa aj nezvy\u010dajne vysok\u00fd obsah<strong> mang\u00e1nu.<\/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>Z \u010fal\u0161\u00edch bioakt\u00edvnych l\u00e1tok stoja za zmienku napr\u00edklad <strong>fytosteroly, <\/strong>ktor\u00e9 sa m\u00f4\u017eu spolu s&nbsp; mononenas\u00fdten\u00fdmi mastn\u00fdmi kyselinami podie\u013ea\u0165 na ich kladnom vplyve na hladinu cholesterolu v krvi.<\/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 \u017eiv\u00edn v makadamov\u00fdch orechoch&nbsp;<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><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\">752 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">75,8 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\">59 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\">1,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,2 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\">7,9 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\">[30]<\/mark><\/sup><\/figcaption><\/figure>\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\/2024\/01\/1681318430251873-1124x749.jpg\" alt=\"zdravotn\u00e9 benefity makadamov\u00fdch orechov \" class=\"wp-image-519151\" title=\"zdravotn\u00e9 benefity makadamov\u00fdch orechov \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"pekanove\">8. Pekanov\u00e9 orechy<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pekanove-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pekanov\u00e9 orechy<\/a> rast\u00fa na mohutn\u00fdch stromoch, ktor\u00e9 m\u00f4\u017eu dosahova\u0165 v\u00fd\u0161ky a\u017e 50 metrov a pritom sa do\u017e\u00edvaj\u00fa a\u017e 200 rokov. Poch\u00e1dzaj\u00fa zo Severnej Ameriky a Mexika. Svoj n\u00e1zov dostali na z\u00e1klade slova \u201epecan\u201c, \u010do doslova znamen\u00e1 \u201eorech, ktor\u00fd na rozl\u00fasknutie potrebuje kame\u0148\u201c. V na\u0161ich kuchyniach nie s\u00fa a\u017e tak roz\u0161\u00edren\u00e9 ako niektor\u00e9 \u010fal\u0161ie druhy, ale mo\u017eno ste sa s nimi stretli v podobe ob\u013e\u00faben\u00e9ho pekanov\u00e9ho pletenca \u010di kol\u00e1\u010da. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[23]<\/mark><\/sup>&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 zdravotn\u00e9 benefity maj\u00fa pekanov\u00e9 orechy?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160t\u00fadie poukazuj\u00fa na ich pozit\u00edvne p\u00f4sobenie na <strong>mozog <\/strong>a <strong>kognit\u00edvne funkcie.&nbsp;<\/strong><\/li>\n\n\n\n<li>Rovnako pom\u00e1haj\u00fa zlep\u0161i\u0165<strong> lipidov\u00fd profil.&nbsp;<\/strong><\/li>\n\n\n\n<li>Vedci popisuj\u00fa aj ich <strong>antioxida\u010dn\u00e9 <\/strong>a<strong> protiz\u00e1palov\u00e9 \u00fa\u010dinky. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[23]<\/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 pekanov\u00e9 orechy?&nbsp;<\/h4>\n\n\n\n<p>Podobne ako predch\u00e1dzaj\u00face orechy, aj pekanov\u00e9 s\u00fa bohat\u00e9 na<strong> mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny.<\/strong> Obsahuj\u00fa v\u0161ak aj zna\u010dn\u00fd podiel<strong> PUFA,<\/strong> a to najm\u00e4 omega-6 kyselinu linolov\u00fa. Pritom s\u00fa bohat\u00e9 aj na <strong>mang\u00e1n, hor\u010d\u00edk, drasl\u00edk<\/strong> \u010di <strong>v\u00e1pnik. <\/strong>Vynikaj\u00fa tie\u017e obsahom<strong> medi, <\/strong>ktor\u00fa potrebujeme napr\u00edklad pre spr\u00e1vnu funkciu <strong>imunity <\/strong>alebo zdrav\u00e9 <strong>vlasy <\/strong>a<strong> poko\u017eku.<\/strong> V 30 g orechov (jedna hrs\u0165) sa skr\u00fdva a\u017e tretina odpor\u00fa\u010danej dennej d\u00e1vky medi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[26,27,30]<\/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 \u017eiv\u00edn v pekanov\u00fdch orechoch&nbsp;<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><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\">722 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">72 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\">41 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\">21,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,4 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\">9,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,2 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\">[30]<\/mark><\/sup><\/figcaption><\/figure>\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\/2024\/01\/Pekanove-orechy-1124x749.jpg\" alt=\"zdravotn\u00e9 benefity pekanov\u00fdch orechov\" class=\"wp-image-519367\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. P\u00edniov\u00e9 orechy<\/h3>\n\n\n\n<p><strong>P\u00edniov\u00e9 orechy<\/strong> s\u00fa v skuto\u010dnosti semienkami borovice. Pestuj\u00fa sa najm\u00e4 v \u00c1zii, Eur\u00f3pe a Severnej Amerike. Typicky s\u00fa ove\u013ea drah\u0161ie ako in\u00e9 orechy, \u010do s\u00favis\u00ed najm\u00e4 s ich dlh\u00fdm a komplikovan\u00fdm sp\u00f4sobom zberu. Navy\u0161e borovici trv\u00e1 zhruba 25 rokov, k\u00fdm za\u010dne produkova\u0165 jedl\u00e9 p\u00edniov\u00e9 orie\u0161ky.&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 is-style-default\">Ak\u00e9 zdravotn\u00e9 benefity maj\u00fa p\u00edniov\u00e9 orechy?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pod\u013ea \u0161t\u00fadi\u00ed pom\u00e1haj\u00fa udr\u017eiava\u0165 zdrav\u00fa <strong>hladinu cholesterolu, krvn\u00e9ho tlaku<\/strong> a celkovo prospievaj\u00fa <strong>srdcovo-cievnemu zdraviu.<\/strong><\/li>\n\n\n\n<li>Vedci poukazuj\u00fa aj na ich <strong>protiz\u00e1palov\u00e9 <\/strong>a<strong> antireumatick\u00e9 \u00fa\u010dinky.<\/strong><\/li>\n\n\n\n<li>Hovor\u00ed sa aj o ich vplyve na <strong>apet\u00edt.<\/strong> Obsiahnut\u00e1 kyselina pinolov\u00e1 toti\u017e zrejme dok\u00e1\u017ee pom\u00f4c\u0165 <strong>zn\u00ed\u017ei\u0165 chu\u0165 do jedla.<\/strong> M\u00f4\u017eu tak by\u0165 u\u017eito\u010dn\u00e9 aj pri<strong> chudnut\u00ed. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[19,30]<\/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 is-style-default\">\u010co obsahuj\u00fa p\u00edniov\u00e9 orechy?<\/h4>\n\n\n\n<p>P\u00edniov\u00e9 orechy maj\u00fa nezvy\u010dajne vysok\u00fd podiel tuku. Ten je v\u0161ak zv\u00e4\u010d\u0161a tvoren\u00fd zdraviu prospe\u0161n\u00fdmi nenas\u00fdten\u00fdmi mastn\u00fdmi kyselinami, najm\u00e4<strong> kyselinou linolovou. <\/strong>Niektor\u00e9 druhy dokonca obsahuj\u00fa \u0161pecifick\u00fa <strong>kyselinu pinolov\u00fa (PNLA),<\/strong> u ktorej vedci popisuj\u00fa napr\u00edklad schopnos\u0165 <a href=\"https:\/\/gymbeam.sk\/appetite-control-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>potla\u010di\u0165 chu\u0165 do jedla<\/strong><\/a><strong>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento druh orechov je navy\u0161e bohat\u00fd na <strong>\u017eelezo, hor\u010d\u00edk, fosfor<\/strong> \u010di <strong>zinok.<\/strong> Z vitam\u00ednov obsahuje v\u00fdznamn\u00fd podiel <strong>kyseliny listovej<\/strong> alebo <a href=\"https:\/\/gymbeam.sk\/vitamin-b3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu B3 (niac\u00ednu<\/a>), ktor\u00fd potrebujeme napr\u00edklad pre funk\u010dn\u00fd nervov\u00fd syst\u00e9m a psychiku. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[27]<\/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 \u017eiv\u00edn v p\u00edniov\u00fdch orechoch&nbsp;<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><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\">716 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">68,4 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\">34 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,7 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\">3,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,7 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\">[30]<\/mark><\/sup><\/figcaption><\/figure>\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\/2024\/01\/iStock-1359371624-1124x749.jpg\" alt=\"zdravotn\u00e9 benefity p\u00edniov\u00fdch orechov\" class=\"wp-image-519422\" title=\"zdravotn\u00e9 benefity p\u00edniov\u00fdch orechov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"arasidy\">10. Ara\u0161idy<\/h3>\n\n\n\n<p>Hoci naz\u00fdvame <a href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idy<\/a> orechami, v skuto\u010dnosti ide o<strong> strukovinu. <\/strong>Ide o semen\u00e1 rastliny s n\u00e1zvom <strong>podzemnica olejn\u00e1,<\/strong> ktor\u00e1<strong> <\/strong>poch\u00e1dza z Ju\u017enej Ameriky. Dnes ju pestuje u\u017e viac ako 100 kraj\u00edn sveta. Ide o st\u00e1licu v mno\u017estve svetov\u00fdch kuchyn\u00ed, vr\u00e1tane <strong>\u00e1zijskej.<\/strong> Z\u00e1rove\u0148 jedno z najroz\u0161\u00edrenej\u0161\u00edch a najob\u013e\u00fabenej\u0161\u00edch masiel je pr\u00e1ve to <a href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idov\u00e9<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 zdravotn\u00e9 benefity maj\u00fa ara\u0161idy?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V \u0161t\u00fadi\u00e1ch sa ukazuje s\u00favislos\u0165 s <strong>ni\u017e\u0161\u00edm rizikom kardiovaskul\u00e1rnych chor\u00f4b.<\/strong><\/li>\n\n\n\n<li>Je tie\u017e popisovan\u00fd vplyv na zn\u00ed\u017eenie rizika vzniku <strong>n\u00e1doru hrub\u00e9ho \u010dreva a kone\u010dn\u00edka.&nbsp;<\/strong><\/li>\n\n\n\n<li>Vedci hovoria aj o ni\u017e\u0161om riziku <strong>n\u00e1dore prostaty, <\/strong>a to napr\u00edklad v\u010faka obsiahnut\u00fdm fytosterolom.&nbsp;<\/li>\n\n\n\n<li>Rovnako tie\u017e zrejme p\u00f4sobia <strong>protiz\u00e1palovo, <\/strong>a to skrz obsiahnut\u00e9 l\u00e1tky, ako nenas\u00fdten\u00e9 mastn\u00e9 kyseliny, argin\u00edn \u010di magn\u00e9zium.<\/li>\n\n\n\n<li>M\u00f4\u017eu tie\u017e zrejme pom\u00f4c\u0165 s ochranou proti <strong>Alzheimerovej chorobe<\/strong> alebo vzniku <strong>\u017el\u010dn\u00edkov\u00fdch kame\u0148ov.<\/strong>&nbsp;<\/li>\n\n\n\n<li>M\u00f4\u017eu pom\u00f4c\u0165 navodi\u0165 <strong>pocit s\u00fdtosti.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/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 ara\u0161idy?&nbsp;<\/h4>\n\n\n\n<p>Hoci ide o strukovinu, svojim zlo\u017een\u00edm pripom\u00ednaj\u00fa orechy. S\u00fa tak bohat\u00e9 na tuky, pri\u010dom im dominuj\u00fa najm\u00e4 mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny, ako&nbsp; kyselina olejov\u00e1 a linolov\u00e1. So strukovinami v\u0161ak maj\u00fa spolo\u010dn\u00fd<strong> vysok\u00fd podiel bielkov\u00edn.<\/strong> V jednej porcii orechov (30 g) sa skr\u00fdva a\u017e 8 g bielkov\u00edn. Z\u00e1rove\u0148 sa spektrom esenci\u00e1lnych aminokysel\u00edn podobaj\u00fa <strong>s\u00f3ji,<\/strong> a tak s\u00fa aj pomerne kvalitn\u00fdm zdrojom prote\u00ednov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ara\u0161idy s\u00fa tie\u017e bohat\u00e9 na v\u00e1pnik, hor\u010d\u00edk alebo drasl\u00edk. Maj\u00fa tie\u017e zauj\u00edmav\u00fd obsah vitam\u00ednu B3, kyseliny listovej a \u010fal\u0161\u00edch vitam\u00ednov skupiny B. Z \u010fal\u0161\u00edch bioakt\u00edvnych l\u00e1tok sa p\u00fd\u0161ia napr\u00edklad obsahom <strong>resveratrolu.<\/strong> Ide o antioxidant, ktor\u00fd pozn\u00e1me najm\u00e4 ako \u00fa\u010dinn\u00fa l\u00e1tku <strong>\u010derven\u00e9ho v\u00edna. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/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 \u017eiv\u00edn v ara\u0161idoch&nbsp;<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><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\">591 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\">24,4 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\">15,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5 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\">8,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">25,8 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\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-1124x744.webp\" alt=\"zdravotn\u00e9 benefity ara\u0161idov \" class=\"wp-image-519238\" title=\"zdravotn\u00e9 benefity ara\u0161idov \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-1124x744.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-400x265.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-1536x1017.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-2048x1356.webp 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=\"Kolko_orechov_denne_zjest\"><\/span>Ko\u013eko orechov denne zjes\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak\u00e1 je t\u00e1 spr\u00e1vna porcia orechov pr\u00e1ve pre v\u00e1s bude v\u017edy z\u00e1le\u017ea\u0165 na tom, ak\u00e9 m\u00e1te <strong>aktu\u00e1lne zlo\u017eenie jed\u00e1lni\u010dka.<\/strong> Ak je va\u0161a strava m\u00e1lo v\u00fd\u017eivn\u00e1 vr\u00e1tane nedostato\u010dn\u00e9ho mno\u017estva zdrav\u00fdch tukov, m\u00f4\u017ee sa v\u00e1m hodi\u0165 v\u00e4\u010d\u0161ia d\u00e1vka ako niekomu, kto navy\u0161e denne konzumuje rastlinn\u00e9 oleje \u010di <a href=\"https:\/\/gymbeam.sk\/blog\/najzdravsie-semena-semienka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semienka<\/a>. Porcia sa bude rovnako odv\u00edja\u0165 od <strong>celkovej kalorickej hodnoty<\/strong> v\u00e1\u0161ho 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<p>Ak je v\u0161ak va\u0161a strava <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\">kvalitn\u00e1 a vyv\u00e1\u017een\u00e1<\/a>, v\u0161eobecne sa odpor\u00fa\u010da dopria\u0165 si denne zhruba <strong>30 g orechov,<\/strong> \u010do zodpoved\u00e1 pribli\u017ene <strong>jednej hrsti.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">S\u00fa orechy vhodn\u00e9 pri chudnut\u00ed?<\/h3>\n\n\n\n<p>Orechy s\u00fa celkom <strong>kalorick\u00e9,<\/strong> a tak by mohol niekto predpoklada\u0165, \u017ee ich pravideln\u00e1 konzum\u00e1cia m\u00f4\u017ee vies\u0165 k priberaniu. Opak je v\u0161ak pravdou. Orechy sa hodia aj do <strong>jed\u00e1lni\u010dka na chudnutie. <\/strong>\u0160t\u00fadie dokonca hovoria o tom, \u017ee ich pravideln\u00fd pr\u00edjem sa sp\u00e1ja s \u00faspe\u0161nou redukciou hmotnosti. Vysok\u00fd obsah tuku toti\u017e pom\u00e1ha <strong>navodi\u0165 a<\/strong> <strong>dlh\u0161ie udr\u017ea\u0165 pocit s\u00fdtosti. <\/strong>Orechy n\u00e1m tak m\u00f4\u017eu v kone\u010dnom d\u00f4sledku pom\u00f4c\u0165 v priebehu d\u0148a prija\u0165 <strong>menej kal\u00f3ri\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samozrejme, v\u017edy v\u0161ak plat\u00ed, \u017ee na chudnutie potrebujeme by\u0165 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>. Preto nie je dobr\u00fd n\u00e1pad zjes\u0165 ve\u010der pri filme bal\u00ed\u010dek orechov na posedenie, ale da\u0165 <strong>si primeran\u00fa<\/strong> a <strong>kontrolovan\u00fa porciu <\/strong>v r\u00e1mci pestrej a vyv\u00e1\u017eenej stravy.<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">S\u00fa orechy vhodn\u00e9 do keto di\u00e9ty?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/ketogenna-dieta-pravda-o-chudnuti-bez-sacharidov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Keto di\u00e9ta<\/a>, alebo aj <strong>n\u00edzkosacharidov\u00e1 di\u00e9ta, <\/strong>m\u00e1 za cie\u013e obmedzova\u0165 sacharidy v jed\u00e1lni\u010dku. Tie v\u0161ak mus\u00edme nie\u010d\u00edm nahradi\u0165, aby sme dosiahli dostato\u010dn\u00fd celkov\u00fd energetick\u00fd pr\u00edjem. Tuk, ktor\u00fd je bohato zast\u00fapen\u00fd aj v orechoch, v tom hr\u00e1 spolu s bielkovinami ve\u013emi d\u00f4le\u017eit\u00fa \u00falohu. Vhodnej\u0161ie druhy orechov pri keto alebo low carb di\u00e9te s\u00fa tie, ktor\u00e9 maj\u00fa <strong>n\u00edzky podiel sacharidov<\/strong> a<strong> vysok\u00fd obsah tuku.<\/strong> Najmenej sacharidov zo v\u0161etk\u00fdch spomenut\u00fdch druhov maj\u00fa <strong>para orechy, <\/strong>zatia\u013e \u010do najviac tuku a tie\u017e pomerne n\u00edzky obsah sacharidov maj\u00fa <strong>makadamov\u00e9 orechy. <\/strong>Ak sa v\u0161ak porciou orechov zmest\u00edte do svojej cielenej dennej d\u00e1vky sacharidov, vhodn\u00e9 s\u00fa pre v\u00e1s v\u0161etky druhy.&nbsp;<\/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\/2024\/01\/ua_kateryna_kononova_052022_10dd-1124x749.jpg\" alt=\"S\u00fa orechy vhodn\u00e9 pri chudnut\u00ed?\" class=\"wp-image-519185\" title=\"S\u00fa orechy vhodn\u00e9 pri chudnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-2048x1366.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=\"Do_akych_receptov_pridat_orechy\"><\/span>Do ak\u00fdch receptov prida\u0165 orechy?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sa rozhodnete zaradi\u0165 orechy do jed\u00e1lni\u010dka, in\u0161pir\u00e1cie a n\u00e1pady v\u00e1m pravdepodobne nikdy ned\u00f4jdu. Existuje toti\u017e nespo\u010detn\u00e9 mno\u017estvo sp\u00f4sobov, ako obohati\u0165 jedlo orechami. Jednotliv\u00e9 druhy m\u00f4\u017eete navy\u0161e strieda\u0165, \u010do v\u00e1m v\u017edy dopraje nov\u00fd chu\u0165ov\u00fd z\u00e1\u017eitok. Va\u0161e ob\u013e\u00faben\u00e9 jedl\u00e1 m\u00f4\u017eete navy\u0161e doplni\u0165 aj orechov\u00fdmi maslami. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pistaciove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pist\u00e1ciov\u00e9<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/100-mandlove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mand\u013eov\u00e9<\/a>, <strong>lieskov\u00e9<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kesu-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idov\u00e9<\/a> maslo v\u00e1s ur\u010dite nesklam\u00fa.&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>Orechami m\u00f4\u017eete doplni\u0165 va\u0161u ob\u013e\u00faben\u00fa obilninov\u00fa <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161u<\/a>.<\/li>\n\n\n\n<li>Spolu s ovoc\u00edm sa hodia do <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/jogurt\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jogurtu<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tvarohu<\/a>, ale aj do lahodn\u00e9ho <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\n\n\n<li>D\u00e1 sa z nich pripravi\u0165 chutn\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-chrumkava-granola-s-orechmi-a-quinoou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a> alebo dom\u00e1ce <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-recepty-na-domace-musli-tycinky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcsli ty\u010dinky<\/a>.&nbsp;<\/li>\n\n\n\n<li>Hodia sa do <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-nadychany-mrkvovy-kolac-s-orechami-a-vanilkovym-kremom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kol\u00e1\u010da<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/babovka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00e1bovky<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/muffiny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">muffinov<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-proteinovy-bananovy-chlebicek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ban\u00e1nov\u00e9ho chleba<\/a> a \u010fal\u0161\u00edch sladk\u00fdch dobr\u00f4t.<\/li>\n\n\n\n<li>Rovnako z nich m\u00f4\u017eete pripravi\u0165 aj kr\u00e9m do <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/torta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">torty<\/a> a in\u00fdch <strong>z\u00e1kuskov.&nbsp;<\/strong><\/li>\n\n\n\n<li>Na slano si ich m\u00f4\u017eete vychutna\u0165 v <strong>\u0161al\u00e1te, <\/strong>v <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cestovinovy-salat-s-kesu-dresingom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">om\u00e1\u010dke na cestoviny<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-indonezske-kuracie-satay-s-arasidovou-omackou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e4so<\/a>.&nbsp;<\/li>\n\n\n\n<li>Z mnoh\u00fdch orechov sa d\u00e1 pripravi\u0165 aj<strong> lahodn\u00e9 pesto.<\/strong><\/li>\n\n\n\n<li>Rozixovan\u00edm orechov s vodou a n\u00e1sledn\u00fdm preceden\u00edm si m\u00f4\u017eete pripravi\u0165 aj<strong> n\u00e1poj <\/strong>zn\u00e1my ako<strong> orechov\u00e9 mlieko.<\/strong> Mand\u013eov\u00e9, vla\u0161sk\u00e9 \u010di ke\u0161u mlieko tak m\u00f4\u017eete pou\u017ei\u0165 ako alternat\u00edvu klasick\u00e9ho kravsk\u00e9ho.&nbsp;<\/li>\n<\/ul>\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\/2024\/01\/sk_pistaciova_torta_042023_03-1124x749.jpg\" alt=\"kam prida\u0165 orechy?\" class=\"wp-image-519201\" title=\"kam prida\u0165 orechy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-2048x1365.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=\"Ako_skladovat_orechy\"><\/span>Ako skladova\u0165 orechy?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e4\u010d\u0161ina z n\u00e1s skladuje orechy v kuchynskej skrinke. Vedeli ste v\u0161ak, \u017ee to nie je t\u00e1 najlep\u0161ia cesta? Orechy s\u00fa toti\u017e celkom <strong>n\u00e1chyln\u00e9 na skazenie. <\/strong>Vysok\u00fd obsah nenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, ktor\u00fd z nich rob\u00ed tak zdrav\u00e9 potraviny, ich z\u00e1rove\u0148 predur\u010duje k r\u00fdchlemu kazeniu. Tieto nenas\u00fdten\u00e9 tuky toti\u017e m\u00f4\u017eu r\u00fdchlo <strong>oxidova\u0165 <\/strong>a zmeni\u0165 svoje vlastnosti. Navy\u0161e s\u00fa n\u00e1chyln\u00e9 na <strong>kontamin\u00e1ciu mikroorganizmami,<\/strong> naj\u010dastej\u0161ie <strong>ples\u0148ami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Orechy podliehaj\u00fa oxid\u00e1cii vplyvom <strong>vzduchu <\/strong>a <strong>svetla. <\/strong>Preto je d\u00f4le\u017eit\u00e9 skladova\u0165 ich na <strong>tmavom<\/strong> a<strong> suchom mieste. <\/strong>Ak sa rozhodnete ich aj skladova\u0165 v komore, uistite sa, \u017ee s\u00fa dobre uzavret\u00e9 a such\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ide\u00e1lne v\u0161ak bude, ke\u010f ich budete skladova\u0165 v<strong> chladni\u010dke.<\/strong> Orechy si tam m\u00f4\u017eu udr\u017ea\u0165 svoju kvalitu a\u017e po dobu <strong>jedn\u00e9ho roku. <\/strong>Sta\u010d\u00ed ich da\u0165 do<strong> sklenenej uzatv\u00e1rate\u013enej n\u00e1doby.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma podrobnej\u0161ie, ako spr\u00e1vne skladova\u0165 r\u00f4zne potraviny, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-skladovat-potraviny-aby-vydrzali-co-najdlhsie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako spr\u00e1vne skladova\u0165 potraviny, aby vydr\u017eali \u010do najdlh\u0161ie.<\/strong><\/a><\/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\/2024\/01\/iStock-1160225134-1124x749.jpg\" alt=\"ako skladova\u0165 orechy?\" class=\"wp-image-519217\" title=\"ako skladova\u0165 orechy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kedy_nie_je_vhodne_jest_orechy\"><\/span>Kedy nie je vhodn\u00e9 jes\u0165 orechy?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Orechy s\u00fa v\u0161eobecne ve\u013emi zdravou a v\u00fd\u017eivnou potravinou. V niektor\u00fdch pr\u00edpadoch, napr\u00edklad pri \u0161pecifick\u00fdch ochoreniach, v\u0161ak m\u00f4\u017eu aj u\u0161kodi\u0165. Kedy by sme sa mali orechom vyh\u00fdba\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>Alergia na orechy:<\/strong> Orechy a ara\u0161idy s\u00fa jedny z <strong>najsilnej\u0161\u00edch potravinov\u00fdch alerg\u00e9nov. <\/strong>Alergia sa m\u00f4\u017ee prejavi\u0165 <strong>svrben\u00edm ko\u017ee, opuchom \u00fast, tr\u00e1viacimi probl\u00e9mami, ka\u0161lan\u00edm, k\u00fdchan\u00edm,<\/strong> ale aj silnou<strong> anafylaktickou reakciou.<\/strong> Preto v pr\u00edpade alergie na niektor\u00fd druh orechov je d\u00f4le\u017eit\u00e9 vyradi\u0165 ho z jed\u00e1lni\u010dka. Ak si nie ste ist\u00ed, \u010di ur\u010dit\u00e1 potravina obsahuje orechy, pom\u00f4\u017ee v\u00e1m<strong> zna\u010denie alerg\u00e9nov na etiket\u00e1ch. <\/strong>V Eur\u00f3pskej \u00fanii musia by\u0165 toti\u017e orechy (v zozname alerg\u00e9nov s \u010d\u00edslom 8), ara\u0161idy (\u010d\u00edslo 5) a \u010fal\u0161ie alerg\u00e9ny uveden\u00e9 na obale v pr\u00edpade, \u017ee ich dan\u00e1 potravina obsahuje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[28]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Histam\u00ednov\u00e1 intolerancia: <\/strong>Ide o diagn\u00f3zu, pri ktorej sa telo nedok\u00e1\u017ee optim\u00e1lne zbavi\u0165 biog\u00e9nneho am\u00ednu histam\u00ednu. To sa prejavuje napr\u00edklad boles\u0165ou hlavy, zvracan\u00edm, n\u00edzkym krvn\u00fdm tlakom a mnoh\u00fdmi \u010fal\u0161\u00edmi r\u00f4znorod\u00fdmi pr\u00edznakmi. S\u00fa\u010das\u0165ou lie\u010dby je vyh\u00fdbanie sa potravin\u00e1m, ktor\u00e9 obsahuj\u00fa histam\u00edn a ktor\u00e9 m\u00e1 dan\u00fd \u010dlovek z\u00e1rove\u0148 odpozorovan\u00e9, \u017ee mu sp\u00f4sobuj\u00fa probl\u00e9my. Medzi ne patria aj niektor\u00e9 orechy, ako tie vla\u0161sk\u00e9 a ara\u0161idy. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,29]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Pokazen\u00e9 a zatuchnut\u00e9 orechy: <\/strong>Ke\u010f\u017ee orechy s\u00fa n\u00e1chyln\u00e9 na kazenie, ve\u013emi \u013eahko sa m\u00f4\u017ee sta\u0165, \u017ee splesnivej\u00fa. Preto ich dobre skladujte a kontrolujte ich vzh\u013ead a ar\u00f3mu.<\/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\">S\u00fa orechy vhodn\u00e9 v tehotenstve?&nbsp;<\/h3>\n\n\n\n<p>Be\u017ene sa stret\u00e1vame s odpor\u00fa\u010dan\u00edm, \u017ee tehotn\u00e9 \u017eeny by sa mali vyh\u00fdba\u0165 orechom, aby nezv\u00fd\u0161ili \u0161ancu na vznik alergie u svojho potomka. Tento postup je v\u0161ak u\u017e d\u00e1vno <strong>pre\u017eitkom <\/strong>a dnes u\u017e vieme, \u017ee tehotn\u00e9 \u017eeny si <strong>m\u00f4\u017eu orechy s rados\u0165ou a chu\u0165ou dopria\u0165<\/strong>. Vyh\u00fdbanie sa orechov v tehotenstve <strong>nezn\u00ed\u017ei riziko vzniku alergie u die\u0165a\u0165a. <\/strong>Plat\u00ed to pre v\u0161etky orechy vr\u00e1tane ara\u0161idov. Orechy v jed\u00e1lni\u010dku s\u00fa naopak \u017eiaduce. preto\u017ee obsahuj\u00fa mno\u017estvo \u017eiv\u00edn, ktor\u00e9 s\u00fa prospe\u0161n\u00e9 pre vyv\u00edjaj\u00face sa die\u0165a. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,25]<\/mark><\/sup><\/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>Ak h\u013ead\u00e1te potravinu, ktor\u00e1 by v\u00e1m dok\u00e1zala m\u00e1vnut\u00edm \u010darovn\u00e9ho pr\u00fatika nabi\u0165 jed\u00e1lni\u010dek \u017eivinami, orechy s\u00fa tou spr\u00e1vnou vo\u013ebou. S\u00fa toti\u017e pln\u00e9 <strong>vl\u00e1kniny, zdrav\u00fdch tukov, miner\u00e1lnych l\u00e1tok, vitam\u00ednov<\/strong> a \u010fal\u0161\u00edch prospe\u0161n\u00fdch<strong> bioakt\u00edvnych l\u00e1tok. <\/strong>Aby ste mohli \u010derpa\u0165 z ich pestr\u00fdch zdravotn\u00fdch benefitov, sta\u010d\u00ed si jednoducho denne dopria\u0165 hrs\u0165 <strong>mandl\u00ed, ke\u0161u, vla\u0161sk\u00fdch, pekanov\u00fdch<\/strong> \u010di \u010fal\u0161\u00edch druhov. Tak ktor\u00e9 si dnes vyberiete?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaujal v\u00e1\u0161 dne\u0161n\u00fd \u010dl\u00e1nok? Ak v\u00e1s nau\u010dil nie\u010do nov\u00e9, budeme radi, ke\u010f ho zazdie\u013eate medzi svojich priate\u013eov a zn\u00e1mych.<\/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\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\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>Orechy s\u00fa pln\u00e9 \u017eiv\u00edn a prin\u00e1\u0161aj\u00fa n\u00e1m mno\u017estvo zdravotn\u00fdch benefitov. V \u010dom sa l\u00ed\u0161ia mandle, pist\u00e1cie, ke\u0161u, vla\u0161sk\u00e9 alebo pekanov\u00e9 orechy?<\/p>\n","protected":false},"author":156,"featured_media":518988,"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":[6158,9035,6055,6090,9031,6069,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-518987","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-orechy","9":"tag-pekanove-orechy","10":"tag-strava","11":"tag-vegan","12":"tag-vlasske-orechy","13":"tag-zdravie","14":"tag-zdravy-zivotny-styl","15":"filter_attribute-stravovanie","16":"h-entry","17":"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 orechy s\u00fa najv\u00fd\u017eivnej\u0161ie a ak\u00e9 zdravotn\u00e9 benefity maj\u00fa?\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mandle, ara\u0161idy, vla\u0161sk\u00e9, ke\u0161u, p\u00edniov\u00e9 \u010di para orechy obsahuj\u00fa zdrav\u00e9 tuky, vl\u00e1kninu, vitam\u00edny aj bielkoviny. 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