{"id":523682,"date":"2024-01-05T12:10:38","date_gmt":"2024-01-05T11:10:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=523682"},"modified":"2024-02-01T12:36:04","modified_gmt":"2024-02-01T11:36:04","slug":"orechy-zdravi","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/orechy-zdravi\/","title":{"rendered":"Kter\u00e9 o\u0159echy jsou nejv\u00fd\u017eivn\u011bj\u0161\u00ed a jak\u00e9 zdravotn\u00ed benefity maj\u00ed?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/orechy-zdravi\/#Co_jsou_orechy_a_cim_jsou_vyjimecne\" title=\"Co jsou o\u0159echy a \u010d\u00edm jsou v\u00fdjime\u010dn\u00e9?\">Co jsou o\u0159echy a \u010d\u00edm jsou v\u00fdjime\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.cz\/blog\/orechy-zdravi\/#Jake_orechy_jsou_nejvyzivnejsi_a_nejlepsi\" title=\"Jak\u00e9 o\u0159echy jsou nejv\u00fd\u017eivn\u011bj\u0161\u00ed a nejlep\u0161\u00ed?\">Jak\u00e9 o\u0159echy jsou nejv\u00fd\u017eivn\u011bj\u0161\u00ed a nejlep\u0161\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/orechy-zdravi\/#Kolik_orechu_snist_denne\" title=\"Kolik o\u0159ech\u016f sn\u00edst denn\u011b?\">Kolik o\u0159ech\u016f sn\u00edst denn\u011b?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/orechy-zdravi\/#Do_jakych_receptu_pridat_orechy\" title=\"Do jak\u00fdch recept\u016f p\u0159idat o\u0159echy?\">Do jak\u00fdch recept\u016f p\u0159idat o\u0159echy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/orechy-zdravi\/#Jak_skladovat_orechy\" title=\"Jak skladovat o\u0159echy?\">Jak skladovat o\u0159echy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/orechy-zdravi\/#Kdy_neni_vhodne_jist_orechy\" title=\"Kdy nen\u00ed vhodn\u00e9 j\u00edst o\u0159echy?\">Kdy nen\u00ed vhodn\u00e9 j\u00edst o\u0159echy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/orechy-zdravi\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>O\u0159echy jsou potravinou, kterou ocen\u00ed snad ka\u017ed\u00fd milovn\u00edk zdrav\u00e9ho \u017eivotn\u00edho stylu. Jsou toti\u017e nejen velmi chutn\u00e9, ale je v nich ukryto i koncentrovan\u00e9 mno\u017estv\u00ed prosp\u011b\u0161n\u00fdch \u017eivin. Va\u0161i stravu tak jednodu\u0161e obohat\u00ed o <strong>zdrav\u00e9 tuky \u010di vitam\u00edny<\/strong> a z\u00e1rove\u0148 t\u011blu p\u0159in\u00e1\u0161ej\u00ed r\u016fzn\u00e9 zdravotn\u00ed benefity. Kter\u00e9 o\u0159echy se vyplat\u00ed za\u0159adit do j\u00eddeln\u00ed\u010dku?<\/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 se do\u010dtete o benefitech n\u00e1sleduj\u00edc\u00edch o\u0159ech\u016f:<\/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=\"#liskove\" style=\"border-radius:0px\">L\u00edskov\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\">Piniov\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\u0161\u00eddy<\/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_jsou_orechy_a_cim_jsou_vyjimecne\"><\/span>Co jsou o\u0159echy a \u010d\u00edm jsou v\u00fdjime\u010dn\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">O\u0159echy<\/a> mo\u017en\u00e1 zn\u00e1te i pod n\u00e1zvem <strong>sko\u0159\u00e1pkov\u00e9 ovoce. <\/strong>Jedn\u00e1 se toti\u017e o <strong>plody strom\u016f<\/strong>, jejich\u017e semena jsou ukryta v <strong>tvrd\u00e9 sko\u0159\u00e1pce<\/strong>. A pr\u00e1v\u011b tato sem\u00ednka naz\u00fdv\u00e1me o\u0159echy. Jak ur\u010dit\u011b sami v\u00edte, maj\u00ed spoustu r\u016fzn\u00fdch <strong>tvar\u016f<\/strong> \u010di <strong>barev<\/strong> a py\u0161n\u00ed se \u0161irokou \u0161k\u00e1lou <strong>zaj\u00edmav\u00fdch chut\u00ed<\/strong>. Nedaj\u00ed tak na n\u011b dopustit kucha\u0159i, cukr\u00e1\u0159i, peka\u0159i ani fanou\u0161ci kvalitn\u00ed gastronomie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b lahodn\u00e9 chuti ale vynikaj\u00ed tak\u00e9 <strong>vysok\u00fdm obsahem d\u016fle\u017eit\u00fdch \u017eivin<\/strong>. Jsou tak nezanedbatelnou sou\u010d\u00e1st\u00ed zdrav\u00fdch j\u00eddeln\u00ed\u010dk\u016f s mnoha zdravotn\u00edmi benefity. O\u0159echy jsou bohat\u00e9 na <strong>zdrav\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\">tuky<\/a><\/strong>, <a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\">vl\u00e1kninu<\/a> a n\u011bkter\u00e9 vynikaj\u00ed tak\u00e9 zaj\u00edmav\u00fdm obsahem <a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\">b\u00edlkovin<\/a>. Nav\u00edc jsou koncentrovan\u00fdm zdrojem <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/\">vitam\u00edn\u016f<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-mineralnimi-latkami-jake-funkce-plni-kolik-jich-prijimat-a-jak-odhalit-nedostatek\/\">miner\u00e1ln\u00edch l\u00e1tek<\/a><\/strong> a dal\u0161\u00edch prosp\u011b\u0161n\u00fdch <strong>biologicky aktivn\u00edch l\u00e1tek<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00e1 se skute\u010dn\u011b o potravinu, kter\u00e1 m\u016f\u017ee pozvednout n\u00e1\u0161 j\u00eddeln\u00ed\u010dek na vy\u0161\u0161\u00ed \u00farove\u0148. Je skv\u011bl\u00e9, \u017ee si m\u016f\u017eeme vyb\u00edrat z <strong>n\u011bkolika druh\u016f o\u0159ech\u016f<\/strong>. V\u0161echny si je m\u016f\u017eeme dop\u0159\u00e1t v jejich <strong>p\u0159\u00edrodn\u00ed podob\u011b<\/strong>, ale stravu si m\u016f\u017eeme zpest\u0159it i <strong>solen\u00fdmi, pra\u017een\u00fdmi<\/strong> \u010di <strong>blan\u0161\u00edrovan\u00fdmi o\u0159echy<\/strong>. Milovn\u00edci sladk\u00e9ho ocen\u00ed tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/mandle-v-horke-cokolade-gymbeam.html\"><strong>o\u0159echy v \u010dokol\u00e1d\u011b<\/strong><\/a>. Z p\u0159\u00ednos\u016f o\u0159ech\u016f m\u016f\u017eeme t\u011b\u017eit i tehdy, kdy\u017e s\u00e1hneme po <a href=\"https:\/\/gymbeam.cz\/masla\">o\u0159\u00ed\u0161kov\u00fdch m\u00e1slech<\/a> vyroben\u00fdch v\u00fdhradn\u011b z rozmixovan\u00fdch o\u0159ech\u016f. Ta n\u00e1m p\u0159in\u00e1\u0161ej\u00ed dal\u0161\u00ed zaj\u00edmav\u00e9 mo\u017enosti vyu\u017eit\u00ed v kuchyni. Z n\u011bkter\u00fdch o\u0159ech\u016f se dokonce vyr\u00e1b\u00ed i o\u0159echov\u00e1 mouka, kterou lze vyu\u017e\u00edt jako alternativu ke klasick\u00e9 p\u0161eni\u010dn\u00e9 mouce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete-li se o o\u0159\u00ed\u0161kov\u00fdch m\u00e1slech dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/oriskova-masla-a-jejich-rozdily-nutricni-hodnoty-a-vyhody\/\">O\u0159\u00ed\u0161kov\u00e1 m\u00e1sla a jejich rozd\u00edly, nutri\u010dn\u00ed hodnoty a v\u00fdhody.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-1124x749.webp\" alt=\"\u010c\u00edm jsou o\u0159echy v\u00fdjime\u010dn\u00e9?\" class=\"wp-image-519020\" title=\"\u010c\u00edm jsou o\u0159echy v\u00fdjime\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=\"Jake_orechy_jsou_nejvyzivnejsi_a_nejlepsi\"><\/span>Jak\u00e9 o\u0159echy jsou nejv\u00fd\u017eivn\u011bj\u0161\u00ed a nejlep\u0161\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vlasske\">1. Vla\u0161sk\u00e9 o\u0159echy<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/vlasske-orechy-gymbeam.html\">Vla\u0161sk\u00e9 o\u0159echy<\/a> maj\u00ed velmi bohatou historii. Rostou na strom\u011b s n\u00e1zvem <strong>o\u0159e\u0161\u00e1k kr\u00e1lovsk\u00fd<\/strong>, kter\u00fd m\u00e1 z\u0159ejm\u011b p\u016fvod v Persk\u00e9 \u0159\u00ed\u0161i, tedy v oblasti dne\u0161n\u00edho \u00cdr\u00e1nu. Tyto obl\u00edben\u00e9 o\u0159\u00ed\u0161ky, p\u0159ipom\u00ednaj\u00edc\u00ed tvarem <strong>lidsk\u00fd mozek<\/strong>, pat\u0159\u00ed dodnes mezi ty nejobl\u00edben\u011bj\u0161\u00ed a nejpou\u017e\u00edvan\u011bj\u0161\u00ed. Nejen\u017ee vypadaj\u00ed jako mozek, ale jsou pro n\u011bj tak\u00e9 prosp\u011b\u0161n\u00e9, a to d\u00edky vysok\u00e9mu obsahu <strong><a href=\"https:\/\/gymbeam.cz\/omega-3-mastne-kyseliny\">omega-3 mastn\u00fdch kyselin<\/a>.<\/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\">Jak\u00e9 zdravotn\u00ed benefity maj\u00ed vla\u0161sk\u00e9 o\u0159echy?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00fdzkumy dokazuj\u00ed, \u017ee jejich ka\u017edodenn\u00ed konzumace m\u016f\u017ee pomoci zlep\u0161it stav <strong>kardiovaskul\u00e1rn\u00edho syst\u00e9mu<\/strong>. Jedna studie uv\u00e1d\u00ed jako \u00fa\u010dinnou porci 20\u201375 g o\u0159ech\u016f denn\u011b.<\/li>\n\n\n\n<li>Diskutov\u00e1n je pozitivn\u00ed vliv na <strong>lipidov\u00fd profil<\/strong>, konkr\u00e9tn\u011b na norm\u00e1ln\u00ed hladinu <strong>cholesterolu<\/strong> a <strong>triacylglycerol\u016f<\/strong>.<\/li>\n\n\n\n<li>Rovn\u011b\u017e mohou <strong>zm\u00edrnit endoteli\u00e1ln\u00ed dysfunkci<\/strong>, co\u017e je po\u010d\u00e1te\u010dn\u00ed f\u00e1ze <strong>ateroskler\u00f3zy<\/strong>. U tohoto onemocn\u011bn\u00ed se ve st\u011bn\u00e1ch c\u00e9v hromad\u00ed tuky a r\u016fzn\u00e9 krevn\u00ed elementy, co\u017e vede k hrubnut\u00ed a zu\u017eov\u00e1n\u00ed c\u00e9v a postupn\u011b k dal\u0161\u00edm probl\u00e9m\u016fm, jako je nap\u0159\u00edklad infarkt myokardu.<\/li>\n\n\n\n<li>Vla\u0161sk\u00e9 o\u0159echy jsou tak\u00e9 prosp\u011b\u0161n\u00e9 pro zdrav\u00ed <strong>mozku<\/strong> a <strong>nervov\u00e9 soustavy<\/strong>.<\/li>\n\n\n\n<li>Pom\u00e1haj\u00ed tak\u00e9 <strong>kontrolovat chut\u011b na j\u00eddlo<\/strong>, a to d\u00edky tomu, \u017ee zvy\u0161uj\u00ed pocit <strong>nasycen\u00ed<\/strong>. Nem\u011bli bychom tak na n\u011b zapom\u00ednat ani b\u011bhem diety, kdy n\u00e1m v r\u00e1mci dob\u0159e sestaven\u00e9ho j\u00eddeln\u00ed\u010dku mohou pomoci zhubnout.<\/li>\n\n\n\n<li>V\u00fdzkumy poukazuj\u00ed i na jejich<strong> protiz\u00e1n\u011btliv\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Co obsahuj\u00ed vla\u0161sk\u00e9 o\u0159echy?<\/h4>\n\n\n\n<p>Vla\u0161sk\u00e9 o\u0159echy jsou v prvn\u00ed \u0159ad\u011b cen\u011bny kv\u016fli obsahu <strong>zdrav\u00fdch tuk\u016f<\/strong>. Obsahuj\u00ed tak\u00e9 v\u00fdznamn\u00e9 mno\u017estv\u00ed <strong>kyseliny alfa-linolenov\u00e9 (ALA)<\/strong>, co\u017e je <strong>omega-3 mastn\u00e1 kyselina<\/strong> d\u016fle\u017eit\u00e1 pro <strong>\u010dinnost mozku<\/strong> a <strong>srdce<\/strong>. Tato mastn\u00e1 kyselina v na\u0161ich j\u00eddeln\u00ed\u010dc\u00edch obecn\u011b chyb\u00ed, proto\u017ee v potravin\u00e1ch, v\u010detn\u011b v\u011bt\u0161iny o\u0159ech\u016f, nen\u00ed moc zastoupena. Vla\u0161sk\u00e9 o\u0159echy v\u0161ak obsahuj\u00ed a\u017e cca <strong>9 g \/ 100 g<\/strong>, co\u017e je nejv\u011bt\u0161\u00ed obsah omega-3 mastn\u00fdch kyselin ze v\u0161ech druh\u016f o\u0159ech\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle doporu\u010den\u00ed Evropsk\u00e9ho \u00fa\u0159adu pro bezpe\u010dnost potravin (EFSA) by m\u011bla ALA tvo\u0159it p\u0159ibli\u017en\u011b <strong>0,5 %<\/strong> <strong>celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu<\/strong>. Pokud je denn\u00ed p\u0159\u00edjem 2 000 kcal, jedn\u00e1 se zhruba o <strong>1 g ALA denn\u011b<\/strong>. Abychom takov\u00e9 mno\u017estv\u00ed p\u0159ijali, sta\u010d\u00ed n\u00e1m d\u00e1t si ka\u017ed\u00fd den <strong>p\u0159ibli\u017en\u011b 11 g o\u0159ech\u016f<\/strong> (m\u00e9n\u011b ne\u017e jedna mal\u00e1 hrst). <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 o\u0159echy jsou z\u00e1rove\u0148 bohat\u00e9 na <strong>antioxidanty<\/strong>, kter\u00e9 pom\u00e1haj\u00ed chr\u00e1nit t\u011blo p\u0159ed vlivem voln\u00fdch radik\u00e1l\u016f. Ty vznikaj\u00ed p\u016fsoben\u00edm oxida\u010dn\u00edho stresu, kter\u00fd se pod\u00edl\u00ed na vzniku \u0159ady onemocn\u011bn\u00ed, v\u010detn\u011b n\u00e1dorov\u00fdch nebo srde\u010dn\u011b-c\u00e9vn\u00edch onemocn\u011bn\u00ed. Mezi tyto \u00fa\u010dinn\u00e9 l\u00e1tky pat\u0159\u00ed nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/vitamin-e-60-kaps-gymbeam.html\">vitam\u00edn E<\/a>, <strong>polyfenoly<\/strong> nebo nap\u0159\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\">Pr\u016fm\u011brn\u00fd obsah \u017eivin ve vla\u0161sk\u00fdch o\u0159e\u0161\u00edch<\/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\">Nutri\u010dn\u00ed hodnoty<\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/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; mononenasycen\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; polynenasycen\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\">B\u00edlkoviny<\/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\u00ed benefity vla\u0161sk\u00fdch o\u0159ech\u016f\" 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.cz\/mandle-raw1.html\">Mandle<\/a> jsou semena <strong>mandlovn\u00edku<\/strong>, ovocn\u00e9ho stromu s r\u016f\u017eov\u00fdmi kv\u011bty a \u017elut\u00fdmi plody. Ten se p\u011bstuje v bl\u00edzkosti St\u0159edozemn\u00edho mo\u0159e a v podobn\u011b tepl\u00fdch oblastech, p\u0159i\u010dem\u017e aktu\u00e1ln\u011b nejv\u011bt\u0161\u00edm producentem mandl\u00ed je <strong>Kalifornie<\/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\">Jak\u00e9 zdravotn\u00ed benefity maj\u00ed mandle?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studie prokazuj\u00ed vliv na sn\u00ed\u017een\u00ed hladiny <strong>celkov\u00e9ho<\/strong> a <strong>LDL (\u0161patn\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>Mohou zpomalovat <strong>vst\u0159eb\u00e1v\u00e1n\u00ed sacharid\u016f,<\/strong> a t\u00edm zm\u00edrnit n\u00e1r\u016fst <strong>hladiny cukru v krvi (glyk\u00e9mii). <\/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>Pozitivn\u00ed vliv se projevuje tak\u00e9 u lid\u00ed s <strong>diabetem 2. typu.<\/strong><\/li>\n\n\n\n<li>Maj\u00ed <strong>antioxida\u010dn\u00ed \u00fa\u010dinky<\/strong>, a pom\u00e1haj\u00ed tak chr\u00e1nit t\u011blo p\u0159ed p\u016fsoben\u00edm voln\u00fdch radik\u00e1l\u016f, kter\u00e9 vznikaj\u00ed p\u016fsoben\u00edm oxida\u010dn\u00edho 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>Jsou prosp\u011b\u0161n\u00e9 tak\u00e9 pro <strong>mozek<\/strong> a <strong>kognitivn\u00ed funkce<\/strong>, nap\u0159\u00edklad pro <strong>pam\u011b\u0165<\/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\">Co obsahuj\u00ed mandle?<\/h4>\n\n\n\n<p>Mandle jsou bohat\u00e9 na <strong>zdrav\u00e9 tuky<\/strong>, p\u0159i\u010dem\u017e nejv\u011bt\u0161\u00ed pod\u00edl tvo\u0159\u00ed <strong>mononenasycen\u00e9 mastn\u00e9 kyseliny (MK)<\/strong>, konkr\u00e9tn\u011b <strong>kyselina olejov\u00e1<\/strong>. Ta je zn\u00e1m\u00e1 sv\u00fdm pozitivn\u00edm p\u016fsoben\u00edm na hladinu cholesterolu v krvi. Z\u00e1rove\u0148 vynikaj\u00ed i sv\u00fdm obsahem <strong>vl\u00e1kniny<\/strong>, kter\u00fd je zde ze v\u0161ech druh\u016f o\u0159ech\u016f nejvy\u0161\u0161\u00ed. Prosp\u011b\u0161n\u00e9 jsou tak\u00e9 pro na\u0161e <strong>tr\u00e1ven\u00ed<\/strong> a <strong>st\u0159evn\u00ed mikrobiom<\/strong>. <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>Z hlediska mikro\u017eivin jsou mandle bohat\u00e9 nap\u0159\u00edklad na <strong>vitam\u00edn E<\/strong>, kter\u00fd je zn\u00e1m\u00fd sv\u00fdm antioxida\u010dn\u00edm p\u016fsoben\u00edm. Maj\u00ed tak\u00e9 zaj\u00edmav\u00fd obsah <strong><a href=\"https:\/\/gymbeam.cz\/kyselina-listova-gymbeam.html\">kyseliny listov\u00e9<\/a><\/strong>, kter\u00e1 je d\u016fle\u017eit\u00e1 nap\u0159. pro spr\u00e1vn\u00fd v\u00fdvoj nervov\u00e9ho syst\u00e9mu. Na jej\u00ed dostate\u010dn\u00fd p\u0159\u00edjem by m\u011bly db\u00e1t t\u011bhotn\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>Stejn\u011b tak bohat\u00e9 jsou i na obsah <strong><a href=\"https:\/\/gymbeam.cz\/magnezium\">ho\u0159\u010d\u00edku<\/a> <\/strong>\u010di <a href=\"https:\/\/gymbeam.cz\/draslik-gymbeam.html\"><strong>drasl\u00edku<\/strong><\/a>. Obsahuj\u00ed tak\u00e9 dostatek <strong><a href=\"https:\/\/gymbeam.cz\/vapnik\">v\u00e1pn\u00edku<\/a> <\/strong>\u010di <strong><a href=\"https:\/\/gymbeam.cz\/zelezo\">\u017eeleza<\/a><\/strong>, ale je nezbytn\u00e9 m\u00edt na pam\u011bti, \u017ee se tyto miner\u00e1ln\u00ed l\u00e1tky z rostlinn\u00fdch zdroj\u016f vst\u0159eb\u00e1vaj\u00ed v men\u0161\u00ed m\u00ed\u0159e ne\u017e ze zdroj\u016f \u017eivo\u010di\u0161n\u00fdch. Na to by si m\u011bli d\u00e1vat pozor zejm\u00e9na <strong><a href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/\">vegani<\/a> <\/strong>a obecn\u011b lid\u00e9 se stravou zalo\u017eenou zejm\u00e9na na rostlinn\u00fdch potravin\u00e1ch. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,30]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud byste se cht\u011bli o mandl\u00edch dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 ucelen\u00fd \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/mandle-vse-co-potrebujete-vedet\/\"><strong>Mandle: Jak\u00fd vliv maj\u00ed na srdce, ple\u0165 \u010di mozek a kolik jich denn\u011b sn\u00edst?<\/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\">Pr\u016fm\u011brn\u00fd obsah \u017eivin v mandl\u00edch<\/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\">Nutri\u010dn\u00ed hodnoty<\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/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; mononenasycen\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; polynenasycen\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\">B\u00edlkoviny<\/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\u00ed benefity mandl\u00ed\" class=\"wp-image-519052\" title=\"zdravotn\u00ed 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=\"liskove\">3. L\u00edskov\u00e9 o\u0159echy<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/liskove-orechy-gymbeam.html\">L\u00edskov\u00e9 o\u0159echy<\/a> jsou p\u016fvodem z <strong>Turecka<\/strong>. P\u011bstuj\u00ed se ji\u017e n\u011bkolik tis\u00edc let, ale Turecko dodnes z\u016fst\u00e1v\u00e1 jejich nejv\u011bt\u0161\u00edm producentem. Zaj\u00edmav\u00e9 je, \u017ee jsou nejen chutn\u00e9 a v\u00fd\u017eivn\u00e9, ale mohou b\u00fdt tak\u00e9 <strong>prosp\u011b\u0161n\u00e9 pro p\u0159\u00edrodu<\/strong>. Ke\u0159, na kter\u00e9m rostou, je ekologicky \u0161etrn\u00fd t\u00edm, \u017ee je odoln\u00fd v\u016f\u010di suchu a nepot\u0159ebuje k p\u0159e\u017eit\u00ed velk\u00e9 mno\u017estv\u00ed vody. <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\">Jak\u00e9 zdravotn\u00ed benefity maj\u00ed l\u00edskov\u00e9 o\u0159echy?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>I tyto o\u0159echy v\u011bdci vyzdvihuj\u00ed pro jejich pozitivn\u00edm vliv na <strong>lipidov\u00fd profil<\/strong>. Pom\u00e1haj\u00ed sn\u00ed\u017eit hladinu <strong>LDL cholesterolu<\/strong>.<\/li>\n\n\n\n<li>Tak\u00e9 pom\u00e1haj\u00ed zlep\u0161it <strong>stav c\u00e9vn\u00edch st\u011bn<\/strong>, a t\u00edm p\u00e1dem i celkov\u011b <strong>srde\u010dn\u011b-c\u00e9vn\u00edho syst\u00e9mu<\/strong>.<\/li>\n\n\n\n<li>Studie poukazuj\u00ed i na jejich vliv na sn\u00ed\u017een\u00ed <strong>z\u00e1n\u011btliv\u00fdch marker\u016f<\/strong>, jako je nap\u0159\u00edklad C-reaktivn\u00ed protein.<\/li>\n\n\n\n<li>Zn\u00e1m\u00e9 jsou tak\u00e9 sv\u00fdm antioxida\u010dn\u00edm p\u016fsoben\u00edm.<\/li>\n\n\n\n<li>Mohou tak\u00e9 pom\u00e1hat sni\u017eovat <strong>hladinu cukru v krvi (glyk\u00e9mii)<\/strong>, a to d\u00edky pom\u011brn\u011b vysok\u00e9mu obsahu vl\u00e1kniny. Ta toti\u017e zpomaluje vst\u0159eb\u00e1v\u00e1n\u00ed cukru z krve. <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\">Co obsahuj\u00ed l\u00edskov\u00e9 o\u0159echy?<\/h4>\n\n\n\n<p>L\u00edskov\u00e9 o\u0159echy maj\u00ed vysok\u00fd obsah <strong>mononenasycen\u00fdch mastn\u00fdch kyselin<\/strong>. Rovn\u011b\u017e jsou v\u0161ak bohat\u00e9 i na <strong>omega-6 polynenasycen\u00e9 mastn\u00e9 kyseliny<\/strong>. Z mikro\u017eivin stoj\u00ed za zm\u00ednku obsah <strong>vitam\u00ednu E, m\u011bdi, drasl\u00edku<\/strong> \u010di nap\u0159\u00edklad <strong>manganu<\/strong>, kter\u00fd je pot\u0159ebn\u00fd nap\u0159\u00edklad pro na\u0161e <strong>kosti<\/strong> \u010di <strong>chrupavky<\/strong>. Zm\u00edn\u011bn\u00e9 \u017eiviny jsou obsa\u017eeny v cel\u00e9m o\u0159echu, ale v\u011bt\u0161ina l\u00e1tek s antioxida\u010dn\u00edm \u00fa\u010dinkem je ukryta v jeho <strong>slupce<\/strong>. L\u00edskov\u00e9 o\u0159echy je proto prosp\u011b\u0161n\u011bj\u0161\u00ed j\u00edst i s n\u00ed. <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\">Pr\u016fm\u011brn\u00fd obsah \u017eivin v l\u00edskov\u00fdch o\u0159e\u0161\u00edch<\/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\">Nutri\u010dn\u00ed hodnoty<\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/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; mononenasycen\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; polynenasycen\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\">B\u00edlkoviny<\/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\u00ed benefity l\u00edskov\u00fdch o\u0159ech\u016f\" 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 o\u0159echy<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\">Ke\u0161u o\u0159echy<\/a> rostou na tropick\u00e9m strom\u011b p\u016fvodem z Braz\u00edlie. Ten m\u016f\u017ee dosahovat v\u00fd\u0161ky a\u017e 10 m a je typick\u00fd sv\u00fdmi zaj\u00edmav\u00fdmi \u017elut\u00fdmi plody, zn\u00e1m\u00fdmi jako <strong>ke\u0161u jablka<\/strong>. Tyto plody jsou jedl\u00e9 a pou\u017e\u00edvaj\u00ed se nap\u0159\u00edklad k v\u00fdrob\u011b d\u017eem\u016f nebo d\u017eus\u016f. Ke\u0161u o\u0159ech vyr\u016fst\u00e1 na jejich konci, ukryt\u00fd v tuh\u00e9m zelen\u00e9m obalu. <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>Pro ke\u0161u o\u0159echy je typick\u00e9, \u017ee se na rozd\u00edl od ostatn\u00edch druh\u016f mus\u00ed p\u0159ed t\u00edm, ne\u017e zam\u00ed\u0159\u00ed do reg\u00e1l\u016f obchod\u016f, <strong>uva\u0159it.<\/strong> Syrov\u00e9 o\u0159echy toti\u017e obsahuj\u00ed toxick\u00fd <strong>urushiol<\/strong>, a tak v tomto stavu nejsou vhodn\u00e9 ke konzumaci.<\/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\">Jak\u00e9 zdravotn\u00ed benefity maj\u00ed ke\u0161u o\u0159echy?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studie popisuj\u00ed jejich schopnost bojovat proti <strong>voln\u00fdm radik\u00e1l\u016fm,<\/strong> a to d\u00edky velk\u00e9mu mno\u017estv\u00ed <strong>antioxidant\u016f<\/strong>.<\/li>\n\n\n\n<li>Pom\u00e1haj\u00ed chr\u00e1nit zdrav\u00ed <strong>srdce<\/strong> a <strong>c\u00e9v<\/strong>.<\/li>\n\n\n\n<li>Mohou b\u00fdt prosp\u011b\u0161n\u00e9 i pro <strong>kosti<\/strong>, a to d\u00edky obsa\u017een\u00e9mu v\u00e1pn\u00edku a ho\u0159\u010d\u00edku.<\/li>\n\n\n\n<li>Pom\u00e1haj\u00ed udr\u017eovat 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 o\u0159ech\u016f\" class=\"wp-image-519085\" title=\"benefity ke\u0161u o\u0159ech\u016f\" 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\">Co obsahuj\u00ed ke\u0161u o\u0159echy?<\/h4>\n\n\n\n<p>Ke\u0161u maj\u00ed v porovn\u00e1n\u00ed s ostatn\u00edmi o\u0159echy pom\u011brn\u011b bohat\u00e9 zastoupen\u00ed <strong>b\u00edlkovin<\/strong>. Podobn\u011b jako v\u011bt\u0161ina rostlinn\u00fdch zdroj\u016f v\u0161ak neobsahuj\u00ed optim\u00e1ln\u00ed spektrum <a href=\"https:\/\/gymbeam.cz\/blog\/esencialni-aminokyseliny-eaa-a-jejich-ucinky-zdroje-a-davkovani\/\" class=\"ek-link\">esenci\u00e1ln\u00edch aminokyselin<\/a>, a tak je d\u016fle\u017eit\u00e9 br\u00e1t je jen jako dopln\u011bk denn\u00edho p\u0159\u00edjmu protein\u016f. Stejn\u011b jako dal\u0161\u00ed druhy o\u0159ech\u016f jsou cen\u011bny pro sv\u016fj obsah <strong>zdrav\u00fdch tuk\u016f<\/strong>, a to zejm\u00e9na <strong>mononenasycen\u00fdch mastn\u00fdch kyselin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00e1le stoj\u00ed za zm\u00ednku i zna\u010dn\u00fd obsah <strong>thiaminu (vitam\u00edn B1), fosforu <\/strong>a<strong> zinku<\/strong>. Antioxida\u010dn\u00ed vlastnosti jim krom\u011b zinku dod\u00e1vaj\u00ed tak\u00e9 antioxidanty jako <strong>zeaxantin<\/strong>, <a href=\"https:\/\/gymbeam.cz\/lutein-gymbeam.html\" class=\"ek-link\"><strong>lutein<\/strong> <\/a>\u010di <a href=\"https:\/\/gymbeam.cz\/beta-carotene-gymbeam.html\" class=\"ek-link\"><strong>beta-karoten<\/strong><\/a>. Ten z\u00e1rove\u0148 funguje jako prekurzor <a href=\"https:\/\/gymbeam.cz\/vitamin-a-retinol-gymbeam.html\" class=\"ek-link\">vitam\u00ednu A<\/a>, kter\u00fd je d\u016fle\u017eit\u00fd pro spr\u00e1vnou funkci zraku \u010di imunity. D\u00e1le v nich najdeme nap\u0159\u00edklad <strong>fytosteroly<\/strong>, kter\u00e9 pom\u00e1haj\u00ed v boji s vysokou hladinou cholesterolu v krvi. Jsou toti\u017e podobn\u00e9 cholesterolu, a tak se ve st\u0159ev\u011b mohou vst\u0159eb\u00e1vat nam\u00edsto n\u011bj. <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\">Pr\u016fm\u011brn\u00fd obsah \u017eivin v ke\u0161u o\u0159e\u0161\u00edch<\/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\">Nutri\u010dn\u00ed hodnoty<\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/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; mononenasycen\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; polynenasycen\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\">B\u00edlkoviny<\/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 o\u0159ech\u016f\" class=\"wp-image-519101\" title=\"zdravotn\u00ed benefity para o\u0159ech\u016f\" 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 o\u0159echy<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/para-orechy.html\" class=\"ek-link\">Para o\u0159echy<\/a> mo\u017en\u00e1 zn\u00e1te tak\u00e9 pod n\u00e1zvem <strong>brazilsk\u00e9 o\u0159echy<\/strong>. Domov maj\u00ed v pralesech v Braz\u00edlii, Bol\u00edvii a Peru. Strom, na kter\u00e9m rostou, je pr\u00fd jedn\u00edm z nejv\u011bt\u0161\u00edch a nejd\u00e9le se do\u017e\u00edvaj\u00edc\u00edch druh\u016f v amazonsk\u00e9m pralese.<\/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\">Jak\u00e9 zdravotn\u00ed benefity maj\u00ed para o\u0159echy?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studie v prvn\u00ed \u0159ad\u011b popisuj\u00ed jejich <strong>antioxida\u010dn\u00ed vlastnosti<\/strong>. A to zejm\u00e9na d\u00edky <strong>selenu<\/strong>, kter\u00fd je d\u016fle\u017eitou sou\u010d\u00e1st\u00ed antioxida\u010dn\u00edho syst\u00e9mu <strong>glutathionu<\/strong>. Jsou proto cen\u011bny jako ochrana p\u0159ed r\u016fzn\u00fdmi zdravotn\u00edmi probl\u00e9my, jako jsou nap\u0159\u00edklad metabolick\u00e1 nebo n\u00e1dorov\u00e1 onemocn\u011bn\u00ed.<\/li>\n\n\n\n<li>Ukazuje se tak\u00e9, \u017ee mohou pomoci sni\u017eovat hladinu ukazatel\u016f oxida\u010dn\u00edho stresu.<\/li>\n\n\n\n<li>Jsou u nich popisov\u00e1ny i <strong>protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky<\/strong>.<\/li>\n\n\n\n<li>I u t\u011bchto o\u0159ech\u016f v\u00fdzkumy dokazuj\u00ed jejich pozitivn\u00ed vliv na <strong>hladinu cholesterolu v krvi<\/strong>.<\/li>\n\n\n\n<li>Mohou pom\u00e1hat zachov\u00e1vat zdrav\u00ed <strong>\u0161t\u00edtn\u00e9 \u017el\u00e1zy<\/strong>, a to tak\u00e9 d\u00edky obsa\u017een\u00e9mu selenu. Ten je toti\u017e d\u016fle\u017eit\u00fd pro funkci <strong>hormon\u016f \u0161t\u00edtn\u00e9 \u017el\u00e1zy<\/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\">Co obsahuj\u00ed para o\u0159echy?<\/h4>\n\n\n\n<p>Para o\u0159echy jsou dobr\u00fdm zdrojem <strong>zdrav\u00fdch tuk\u016f<\/strong>, p\u0159i\u010dem\u017e maj\u00ed podobn\u00fd obsah <strong>polynenasycen\u00fdch<\/strong> a <strong>mononenasycen\u00fdch<\/strong> <strong>mastn\u00fdch kyselin<\/strong>. V porovn\u00e1n\u00ed s ostatn\u00edmi druhy o\u0159ech\u016f jsou v\u0161ak v\u00fdjime\u010dn\u00e9 zejm\u00e9na d\u00edky zm\u00edn\u011bn\u00e9mu obsahu <strong><a href=\"https:\/\/gymbeam.cz\/selen-gymbeam.html\" class=\"ek-link\">selenu<\/a><\/strong>. Tento miner\u00e1l je toti\u017e obecn\u011b nedostatkovou l\u00e1tkou v potravin\u00e1ch, kter\u00e9 jsou b\u011b\u017en\u011b za\u0159azen\u00e9 v na\u0161em j\u00eddeln\u00ed\u010dku. Para o\u0159echy jej v\u0161ak obsahuj\u00ed a\u017e v mno\u017estv\u00ed <strong>1920 \u00b5g \/ 100 g.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doporu\u010den\u00e1 denn\u00ed d\u00e1vka selenu podle EFSA je <strong>70 \u00b5g<\/strong>. Denn\u011b tak sta\u010d\u00ed konzumovat <strong>3 g para o\u0159ech\u016f (1\u20132 o\u0159echy)<\/strong> k tomu, abychom tento po\u017eadovan\u00fd denn\u00ed p\u0159\u00edjem pokryli. <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>Krom\u011b toho jsou bohat\u00e9 na<strong> vitam\u00edn E, kyselinu listovou, ho\u0159\u010d\u00edk, drasl\u00edk <\/strong>\u010di <strong>v\u00e1pn\u00edk. <\/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\">Pr\u016fm\u011brn\u00fd obsah \u017eivin v para o\u0159e\u0161\u00edch<\/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\">Nutri\u010dn\u00ed hodnoty<\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/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; mononenasycen\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; polynenasycen\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\">B\u00edlkoviny<\/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.cz\/pistacie-gymbeam.html\" class=\"ek-link\">Pist\u00e1cie<\/a> rostou na strom\u011b poch\u00e1zej\u00edc\u00edm z Asie, kter\u00fd se m\u016f\u017ee do\u017e\u00edvat a\u017e 300 let. Dnes jsou ve velk\u00e9m p\u011bstovan\u00e9 v oblasti St\u0159edomo\u0159\u00ed. Prosperuj\u00ed v such\u00fdch p\u00eds\u010dit\u00fdch p\u016fd\u00e1ch, a to i d\u00edky dlouh\u00fdm ko\u0159en\u016fm, kter\u00e9 mohou \u010derpat vodu z hloubky a\u017e n\u011bkolika metr\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pist\u00e1cie se nej\u010dast\u011bji prod\u00e1vaj\u00ed i <strong>se sko\u0159\u00e1pkou<\/strong>, ale pokud nem\u00e1me trp\u011blivost, m\u016f\u017eeme s\u00e1hnout i po t\u011bch <a href=\"https:\/\/gymbeam.cz\/loupane-pistacie-gymbeam.html\" class=\"ek-link\">loupan\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\">Jak\u00e9 zdravotn\u00ed benefity maj\u00ed pist\u00e1cie?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studie uv\u00e1d\u011bj\u00ed, \u017ee pom\u00e1haj\u00ed udr\u017eovat <strong>optim\u00e1ln\u00ed hladinu cukru v krvi,<\/strong> a to jak po j\u00eddle, tak v pr\u016fb\u011bhu cel\u00e9ho dne. V j\u00eddeln\u00ed\u010dku je tak mohou ocenit nap\u0159\u00edklad i <strong>diabetici<\/strong> \u010di lid\u00e9 s <strong>prediabetem<\/strong> (p\u0159edstupe\u0148 cukrovky).<\/li>\n\n\n\n<li>Jsou prosp\u011b\u0161n\u00e9 pro <strong>kardiovaskul\u00e1rn\u00ed zdrav\u00ed<\/strong>.<\/li>\n\n\n\n<li>N\u011bkter\u00e9 v\u00fdzkumy poukazuj\u00ed tak\u00e9 na souvislost s ni\u017e\u0161\u00edm v\u00fdskytem <strong>n\u00e1dorov\u00fdch onemocn\u011bn\u00ed<\/strong>.<\/li>\n\n\n\n<li>Rovn\u011b\u017e mohou b\u00fdt prosp\u011b\u0161n\u00e9 i pro<strong> tr\u00e1ven\u00ed <\/strong>a slo\u017een\u00ed<strong> st\u0159evn\u00edho mikrobiomu.<\/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\">Co obsahuj\u00ed pist\u00e1cie?<\/h4>\n\n\n\n<p>Krom\u011b zdrav\u00ed prosp\u011b\u0161n\u00fdch<strong> tuk\u016f <\/strong>maj\u00ed pist\u00e1cie v porovn\u00e1n\u00ed s dal\u0161\u00edmi druhy i pom\u011brn\u011b vysok\u00fd obsah <strong>b\u00edlkovin. <\/strong>Z\u00e1rove\u0148 se py\u0161n\u00ed tak\u00e9 zaj\u00edmav\u00fdm spektrem<strong> esenci\u00e1ln\u00edch aminokyselin. <\/strong>I jejich obsah vl\u00e1kniny pat\u0159\u00ed mezi ty nejvy\u0161\u0161\u00ed, jedn\u00e1 se tedy o v\u0161estrann\u00fd a v\u00fdjime\u010dn\u011b <strong>nutri\u010dn\u011b bohat\u00fd druh o\u0159ech\u016f. <\/strong>Z\u00e1rove\u0148 jsou bohat\u00e9 i na obsah mikro\u017eivin, a to konkr\u00e9tn\u011b nap\u0159\u00edklad na<strong> drasl\u00edk, ho\u0159\u010d\u00edk, vitam\u00edn E <\/strong>\u010di <strong>vitam\u00edn B6 (pyridoxin). <\/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\u00edch jsou obsa\u017eeny tak\u00e9 <strong>fytosteroly<\/strong>, <strong>lutein<\/strong> \u010di nap\u0159\u00edklad <strong>polyfenoly<\/strong>. Rovn\u011b\u017e jsou dobr\u00fdm zdrojem <a href=\"https:\/\/gymbeam.cz\/blog\/arginin-a-jeho-8-overenych-ucinku-pro-zdravi-a-sportovce\/\" class=\"ek-link\"><strong>argininu<\/strong><\/a>, kter\u00fd funguje jako prekurzor <strong>oxidu dusnat\u00e9ho (NO)<\/strong>. Ten v t\u011ble pom\u00e1h\u00e1 roz\u0161i\u0159ovat c\u00e9vy a udr\u017eovat zdravou hladinu <strong>krevn\u00edho 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\">Pr\u016fm\u011brn\u00fd obsah \u017eivin v pist\u00e1ci\u00edch<\/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\">Nutri\u010dn\u00ed hodnoty<\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/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; mononenasycen\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; polynenasycen\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\">B\u00edlkoviny<\/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\u00ed benefity pist\u00e1ci\u00ed\" class=\"wp-image-519406\" title=\"zdravotn\u00ed 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 o\u0159echy<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/makadamove-orechy-gymbeam.html\" class=\"ek-link\">Makadamov\u00e9 o\u0159echy<\/a> byly pravidelnou sou\u010d\u00e1st\u00ed j\u00eddeln\u00ed\u010dku ji\u017e p\u016fvodn\u00edch obyvatel Austr\u00e1lie. Jsou v\u0161ak zn\u00e1m\u00e9 tak\u00e9 pod n\u00e1zvem havajsk\u00e9 o\u0159echy, a to proto, \u017ee poprv\u00e9 byly pro komer\u010dn\u00ed \u00fa\u010dely produkov\u00e1ny pr\u00e1v\u011b na Havaji.<\/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\">Jak\u00e9 zdravotn\u00ed benefity maj\u00ed makadamov\u00e9 o\u0159echy?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mohou pomoci dos\u00e1hnout norm\u00e1ln\u00ed hladiny<strong> cholesterolu, <\/strong>a p\u0159isp\u011bt tak k dobr\u00e9mu<strong> srde\u010dn\u011b-c\u00e9vn\u00edmu zdrav\u00ed. <\/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>Jsou spojeny i s ni\u017e\u0161\u00edm rizikem vzniku <strong>metabolick\u00e9ho syndromu<\/strong>. \u010clov\u011bk s touto diagn\u00f3zou m\u00e1 diabetes 2. typu nebo zv\u00fd\u0161enou glyk\u00e9mii nala\u010dno, vysok\u00fd krevn\u00ed tlak, n\u00edzkou hladinu HDL (dobr\u00e9ho) cholesterolu, zv\u00fd\u0161enou hladinu triacylglycerol\u016f a obezitu.<\/li>\n\n\n\n<li>Mohou fungovat jako prebiotika. Jsou toti\u017e bohat\u00e9 na <strong>vl\u00e1kninu<\/strong>, kter\u00e1 slou\u017e\u00ed jako potrava pro <strong>prosp\u011b\u0161n\u00e9 st\u0159evn\u00ed bakterie<\/strong>. A stejn\u011b tak p\u0159\u00edzniv\u011b p\u016fsob\u00ed na slo\u017een\u00ed <strong>st\u0159evn\u00edho mikrobiomu<\/strong> (st\u0159evn\u00ed 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\">Co obsahuj\u00ed makadamov\u00e9 o\u0159echy?<\/h4>\n\n\n\n<p>Pro tyto o\u0159echy je typick\u00fd vysok\u00fd obsah <strong>tuk\u016f<\/strong>. Je v\u00fdrazn\u011b vy\u0161\u0161\u00ed ne\u017e u ostatn\u00edch druh\u016f, p\u0159i\u010dem\u017e t\u00e9m\u011b\u0159 80 % z n\u011bj tvo\u0159\u00ed prosp\u011b\u0161n\u00e9 mononenasycen\u00e9 mastn\u00e9 kyseliny. Tyto o\u0159echy tedy maj\u00ed v\u00edce kalori\u00ed, ale obsa\u017een\u00fd tuk m\u016f\u017ee z\u00e1rove\u0148 pomoci udr\u017eet pocit sytosti po del\u0161\u00ed dobu. K n\u011bmu m\u016f\u017ee p\u0159isp\u011bt tak\u00e9 pom\u011brn\u011b vysok\u00fd obsah <strong>vl\u00e1kniny<\/strong>. <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 o\u0159echy jsou tak\u00e9 bohat\u00e9 na <strong>vitam\u00edn E, vitam\u00edn B1 (thiamin), m\u011b\u010f<\/strong> \u010di <strong>ho\u0159\u010d\u00edk<\/strong>. Maj\u00ed tak\u00e9 neobvykle vysok\u00fd obsah <strong>manganu<\/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 dal\u0161\u00edch bioaktivn\u00edch l\u00e1tek stoj\u00ed za zm\u00ednku nap\u0159\u00edklad <strong>fytosteroly<\/strong>, kter\u00e9 se mohou spolu s mononenasycen\u00fdmi mastn\u00fdmi kyselinami pod\u00edlet na jejich pozitivn\u00edm vlivu 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\">Pr\u016fm\u011brn\u00fd obsah \u017eivin v makadamov\u00fdch o\u0159e\u0161\u00edch<\/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\">Nutri\u010dn\u00ed hodnoty<\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/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; mononenasycen\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; polynenasycen\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\">B\u00edlkoviny<\/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\u00ed benefity makadamov\u00fdch o\u0159ech\u016f\" class=\"wp-image-519151\" title=\"zdravotn\u00ed benefity makadamov\u00fdch o\u0159ech\u016f\" 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 o\u0159echy<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/pekanove-orechy-gymbeam.html\" class=\"ek-link\">Pekanov\u00e9 o\u0159echy<\/a> rostou na mohutn\u00fdch stromech, kter\u00e9 mohou dosahovat v\u00fd\u0161ky a\u017e 50 metr\u016f a do\u017e\u00edvaj\u00ed se a\u017e 200 let. Poch\u00e1zej\u00ed ze Severn\u00ed Ameriky a Mexika. Jejich n\u00e1zev poch\u00e1z\u00ed ze slova \u201epecan\u201c, co\u017e doslova znamen\u00e1 \u201eo\u0159ech, kter\u00fd k rozlousknut\u00ed pot\u0159ebuje k\u00e1men\u201c. V na\u0161ich kuchyn\u00edch nejsou a\u017e tak roz\u0161\u00ed\u0159eny jako n\u011bkter\u00e9 jin\u00e9 druhy, ale mo\u017en\u00e1 jste se s nimi setkali v podob\u011b obl\u00edben\u00e9ho kol\u00e1\u010de \u010di pletence s pekanov\u00fdmi o\u0159echy. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[23]<\/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\">Jak\u00e9 zdravotn\u00ed benefity maj\u00ed pekanov\u00e9 o\u0159echy?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studie poukazuj\u00ed na jejich pozitivn\u00ed vliv na <strong>mozek<\/strong> a <strong>kognitivn\u00ed funkce<\/strong>.<\/li>\n\n\n\n<li>Rovn\u011b\u017e pom\u00e1haj\u00ed zlep\u0161it <strong>lipidov\u00fd profil<\/strong>.<\/li>\n\n\n\n<li>V\u011bdci popisuj\u00ed tak\u00e9 jejich<strong> antioxida\u010dn\u00ed <\/strong>a <strong>protiz\u00e1n\u011btliv\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\">Co obsahuj\u00ed pekanov\u00e9 o\u0159echy?<\/h4>\n\n\n\n<p>Podobn\u011b jako p\u0159edchoz\u00ed druhy o\u0159ech\u016f, i pekanov\u00e9 o\u0159echy jsou bohat\u00e9 na <strong>mononenasycen\u00e9 mastn\u00e9 kyseliny<\/strong>. Obsahuj\u00ed v\u0161ak tak\u00e9 zna\u010dn\u00fd pod\u00edl <strong>polynenasycen\u00fdch mastn\u00fdch kyselin (PUFA)<\/strong>, a to zejm\u00e9na omega-6 kyselinu linolovou. Jsou v\u0161ak bohat\u00e9 tak\u00e9 na <strong>mangan, ho\u0159\u010d\u00edk, drasl\u00edk<\/strong> \u010di <strong>v\u00e1pn\u00edk<\/strong>. Vynikaj\u00ed tak\u00e9 obsahem <strong>m\u011bdi<\/strong>, kterou pot\u0159ebujeme nap\u0159\u00edklad pro spr\u00e1vnou funkci <strong>imunity<\/strong> nebo zdrav\u00e9 <strong>vlasy<\/strong> a <strong>poko\u017eku<\/strong>. Ve 30 g o\u0159ech\u016f (jedna hrst) je obsa\u017eena a\u017e t\u0159etina doporu\u010den\u00e9 denn\u00ed d\u00e1vky m\u011bdi. <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\">Pr\u016fm\u011brn\u00fd obsah \u017eivin v pekanov\u00fdch o\u0159e\u0161\u00edch<\/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\">Nutri\u010dn\u00ed hodnoty<\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/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; mononenasycen\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; polynenasycen\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\">B\u00edlkoviny<\/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\u00ed benefity pekanov\u00fdch o\u0159ech\u016f\" 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\" id=\"piniove\">9. Piniov\u00e9 o\u0159echy<\/h3>\n\n\n\n<p><strong>Piniov\u00e9 o\u0159echy<\/strong> jsou ve skute\u010dnosti sem\u00ednka borovice. P\u011bstuj\u00ed se zejm\u00e9na v Asii, Evrop\u011b a Severn\u00ed Americe. Typicky jsou mnohem dra\u017e\u0161\u00ed ne\u017e jin\u00e9 o\u0159echy, co\u017e souvis\u00ed zejm\u00e9na s jejich dlouh\u00fdm a komplikovan\u00fdm zp\u016fsobem sklizn\u011b. Nav\u00edc borovici trv\u00e1 zhruba 25 let, ne\u017e za\u010dne produkovat jedl\u00e9 piniov\u00e9 o\u0159\u00ed\u0161ky.<\/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\">Jak\u00e9 zdravotn\u00ed benefity maj\u00ed piniov\u00e9 o\u0159echy?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Podle studi\u00ed pom\u00e1haj\u00ed udr\u017eovat zdravou <strong>hladinu cholesterolu<\/strong>, <strong>krevn\u00edho tlaku<\/strong> a celkov\u011b prosp\u00edvaj\u00ed <strong>srde\u010dn\u011b-c\u00e9vn\u00edmu zdrav\u00ed<\/strong>.<\/li>\n\n\n\n<li>V\u011bdci poukazuj\u00ed tak\u00e9 na jejich <strong>protiz\u00e1n\u011btliv\u00e9<\/strong> a <strong>antirevmatick\u00e9 \u00fa\u010dinky.<\/strong><\/li>\n\n\n\n<li>Mluv\u00ed se tak\u00e9 o jejich vlivu na<strong> apetit. <\/strong>Obsa\u017een\u00e1 kyselina pinolov\u00e1 toti\u017e z\u0159ejm\u011b dok\u00e1\u017ee pomoci<strong> sn\u00ed\u017eit chu\u0165 k j\u00eddlu. <\/strong>Mohou tak b\u00fdt u\u017eite\u010dn\u00e9 i p\u0159i<strong> hubnut\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\">Co obsahuj\u00ed piniov\u00e9 o\u0159echy?<\/h4>\n\n\n\n<p>Piniov\u00e9 o\u0159echy maj\u00ed neobvykle vysok\u00fd obsah tuku. Ten je v\u0161ak v\u011bt\u0161inou tvo\u0159en zdrav\u00ed prosp\u011b\u0161n\u00fdmi nenasycen\u00fdmi mastn\u00fdmi kyselinami, zejm\u00e9na <strong>kyselinou linolovou<\/strong>. N\u011bkter\u00e9 druhy dokonce obsahuj\u00ed specifickou <strong>kyselinu pinolovou<\/strong> <strong>(PNLA)<\/strong>, kter\u00e9 v\u011bdci p\u0159ipisuj\u00ed nap\u0159\u00edklad schopnost <a href=\"https:\/\/gymbeam.cz\/appetite-control-beastpink.html\" class=\"ek-link\"><strong>potla\u010dit chu\u0165 k j\u00eddlu<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento druh o\u0159ech\u016f je nav\u00edc bohat\u00fd na obsah <strong>\u017eeleza, ho\u0159\u010d\u00edku, fosforu<\/strong> \u010di <strong>zinku<\/strong>. Z vitam\u00edn\u016f obsahuje v\u00fdznamn\u00fd pod\u00edl <strong>kyseliny listov\u00e9<\/strong> nebo <a href=\"https:\/\/gymbeam.cz\/vitamin-b3-gymbeam.html\" class=\"ek-link\">vitam\u00ednu B3 (niacinu)<\/a>, kter\u00fd pot\u0159ebujeme nap\u0159\u00edklad pro funk\u010dn\u00ed 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\">Pr\u016fm\u011brn\u00fd obsah \u017eivin v piniov\u00fdch o\u0159e\u0161\u00edch<\/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\">Nutri\u010dn\u00ed hodnoty<\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/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; mononenasycen\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; polynenasycen\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\">B\u00edlkoviny<\/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\u00ed benefity piniov\u00fdch o\u0159ech\u016f\" class=\"wp-image-519422\" title=\"zdravotn\u00ed benefity piniov\u00fdch o\u0159ech\u016f\" 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\u0161\u00eddy<\/h3>\n\n\n\n<p>P\u0159esto\u017ee <a href=\"https:\/\/gymbeam.cz\/arasidy-neprazene.html\" class=\"ek-link\">ara\u0161\u00eddy<\/a> naz\u00fdv\u00e1me o\u0159echy, jedn\u00e1 se ve skute\u010dnosti o lu\u0161t\u011bninu. Jde o semena rostliny s n\u00e1zvem <strong>podzemnice olejn\u00e1<\/strong>, kter\u00e1 poch\u00e1z\u00ed z Ji\u017en\u00ed Ameriky. Dnes se ji\u017e p\u011bstuje ve v\u00edce ne\u017e 100 zem\u00edch sv\u011bta. Jedn\u00e1 se o st\u00e1lici v \u0159ad\u011b sv\u011btov\u00fdch kuchyn\u00ed, v\u010detn\u011b <strong>asijsk\u00e9<\/strong>. A z\u00e1rove\u0148 jedno z nejroz\u0161\u00ed\u0159en\u011bj\u0161\u00edch a nejobl\u00edben\u011bj\u0161\u00edch o\u0159\u00ed\u0161kov\u00fdch m\u00e1sel je pr\u00e1v\u011b to <a href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" class=\"ek-link\">ara\u0161\u00eddov\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\">Jak\u00e9 zdravotn\u00ed benefity maj\u00ed ara\u0161\u00eddy?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studie prokazuj\u00ed jejich souvislost s <strong>ni\u017e\u0161\u00edm rizikem kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed.<\/strong><\/li>\n\n\n\n<li>Je tak\u00e9 popisov\u00e1n jejich vliv na sn\u00ed\u017een\u00ed rizika vzniku <strong>n\u00e1doru tlust\u00e9ho st\u0159eva a kone\u010dn\u00edku.<\/strong><\/li>\n\n\n\n<li>V\u011bdci hovo\u0159\u00ed tak\u00e9 o ni\u017e\u0161\u00edm riziku <strong>n\u00e1doru prostaty<\/strong>, a to nap\u0159\u00edklad d\u00edky obsa\u017een\u00fdm fytosterol\u016fm.<\/li>\n\n\n\n<li>Rovn\u011b\u017e tak\u00e9 z\u0159ejm\u011b p\u016fsob\u00ed <strong>protiz\u00e1n\u011btliv\u011b<\/strong>, a to d\u00edky obsahov\u00fdm l\u00e1tk\u00e1m, jako jsou nenasycen\u00e9 mastn\u00e9 kyseliny, arginin \u010di magnesium.<\/li>\n\n\n\n<li>Mohou tak\u00e9 z\u0159ejm\u011b pomoci s prevenc\u00ed proti <strong>Alzheimerov\u011b chorob\u011b<\/strong> nebo vzniku <strong>\u017elu\u010dn\u00edkov\u00fdch kamen\u016f<\/strong>.<\/li>\n\n\n\n<li>Mohou pomoci navodit <strong>pocit sytosti<\/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\">Co obsahuj\u00ed ara\u0161\u00eddy?<\/h4>\n\n\n\n<p>P\u0159esto\u017ee jde o lu\u0161t\u011bninu, sv\u00fdm slo\u017een\u00edm p\u0159ipom\u00ednaj\u00ed o\u0159echy. Jsou tak\u00e9 bohat\u00e9 na obsah tuk\u016f, p\u0159i\u010dem\u017e v nich dominuj\u00ed zejm\u00e9na mononenasycen\u00e9 mastn\u00e9 kyseliny, jako je kyselina olejov\u00e1 a linolov\u00e1. S lu\u0161t\u011bninami v\u0161ak maj\u00ed spole\u010dn\u00fd <strong>vysok\u00fd obsah b\u00edlkovin.<\/strong> V jedn\u00e9 porci o\u0159ech\u016f (30 g) je obsa\u017eeno a\u017e 8 g b\u00edlkovin. Z\u00e1rove\u0148 se spektrem esenci\u00e1ln\u00edch aminokyselin podobaj\u00ed <strong>s\u00f3je<\/strong>, a jsou tak i pom\u011brn\u011b kvalitn\u00edm zdrojem protein\u016f. <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\u0161\u00eddy jsou tak\u00e9 bohat\u00e9 na v\u00e1pn\u00edk, ho\u0159\u010d\u00edk nebo drasl\u00edk. Maj\u00ed tak\u00e9 zaj\u00edmav\u00fd obsah vitam\u00ednu B3, kyseliny listov\u00e9 a dal\u0161\u00edch vitam\u00edn\u016f skupiny B. Z dal\u0161\u00edch bioaktivn\u00edch l\u00e1tek se py\u0161n\u00ed nap\u0159\u00edklad obsahem <strong>resveratrolu<\/strong>. Jedn\u00e1 se o antioxidant, kter\u00fd zn\u00e1me zejm\u00e9na jako \u00fa\u010dinnou l\u00e1tku obsa\u017eenou v <strong>\u010derven\u00e9m v\u00edn\u011b. <\/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\">Pr\u016fm\u011brn\u00fd obsah \u017eivin v ara\u0161\u00eddech<\/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\">Nutri\u010dn\u00ed hodnoty<\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/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; mononenasycen\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; polynenasycen\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\">B\u00edlkoviny<\/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\u00ed benefity ara\u0161\u00edd\u016f\" class=\"wp-image-519238\" title=\"zdravotn\u00ed benefity ara\u0161\u00edd\u016f\" 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=\"Kolik_orechu_snist_denne\"><\/span>Kolik o\u0159ech\u016f sn\u00edst denn\u011b?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, jak\u00e1 je ta spr\u00e1vn\u00e1 porce o\u0159ech\u016f pr\u00e1v\u011b pro v\u00e1s, bude v\u017edy z\u00e1le\u017eet na tom, jak\u00e9 m\u00e1te <strong>aktu\u00e1ln\u00ed slo\u017een\u00ed j\u00eddeln\u00ed\u010dku<\/strong>. Pokud je va\u0161e strava m\u00e1lo v\u00fd\u017eivn\u00e1 a neobsahuje dostate\u010dn\u00e9 mno\u017estv\u00ed zdrav\u00fdch tuk\u016f, m\u016f\u017ee pro v\u00e1s b\u00fdt vhodn\u00e1 v\u011bt\u0161\u00ed d\u00e1vka o\u0159ech\u016f oproti n\u011bkomu, kdo denn\u011b konzumuje nav\u00edc rostlinn\u00e9 oleje \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/nejzdravejsi-semena-seminka\/\" class=\"ek-link\">sem\u00ednka<\/a>. Porce se bude rovn\u011b\u017e odv\u00edjet od <strong>celkov\u00e9 kalorick\u00e9 hodnoty<\/strong> va\u0161eho j\u00eddeln\u00ed\u010dku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud je v\u0161ak va\u0161e strava <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" class=\"ek-link\">kvalitn\u00ed a vyv\u00e1\u017een\u00e1<\/a>, doporu\u010duje se obecn\u011b konzumovat cca <strong>30 g o\u0159ech\u016f <\/strong>denn\u011b, co\u017e odpov\u00edd\u00e1 zhruba <strong>jedn\u00e9 hrsti<\/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\">Jsou o\u0159echy vhodn\u00e9 p\u0159i hubnut\u00ed?<\/h3>\n\n\n\n<p>O\u0159echy jsou pom\u011brn\u011b <strong>kalorick\u00e9<\/strong>, a tak by mohl n\u011bkdo p\u0159edpokl\u00e1dat, \u017ee jejich pravideln\u00e1 konzumace m\u016f\u017ee v\u00e9st k p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze. Opak je v\u0161ak pravdou. O\u0159echy se hod\u00ed i do <strong>hubnouc\u00edho j\u00eddeln\u00ed\u010dku<\/strong>. Studie dokonce uv\u00e1d\u011bj\u00ed, \u017ee pravideln\u00fd p\u0159\u00edjem o\u0159ech\u016f se poj\u00ed s \u00fasp\u011b\u0161nou redukc\u00ed hmotnosti. Vysok\u00fd obsah tuk\u016f toti\u017e pom\u00e1h\u00e1 <strong>navodit a d\u00e9le udr\u017eet pocit sytosti<\/strong>. O\u0159echy n\u00e1m tak mohou v kone\u010dn\u00e9m d\u016fsledku pomoci p\u0159ij\u00edmat v pr\u016fb\u011bhu dne <strong>m\u00e9n\u011b kalori\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samoz\u0159ejm\u011b v\u0161ak v\u017edy plat\u00ed, \u017ee pro hubnut\u00ed pot\u0159ebujeme b\u00fdt v <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" class=\"ek-link\">kalorick\u00e9m deficitu<\/a>. Proto nen\u00ed dobr\u00fd n\u00e1pad sn\u00edst ve\u010der u televize pytl\u00ed\u010dek o\u0159ech\u016f na posezen\u00ed, ale je t\u0159eba konzumovat <strong>p\u0159im\u011b\u0159enou<\/strong> a <strong>kontrolovanou porci<\/strong> v r\u00e1mci pestr\u00e9 a vyv\u00e1\u017een\u00e9 stravy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou o\u0159echy vhodn\u00e9 do keto diety?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/ketogenni-dieta-pravda-o-hubnuti-bez-sacharidu\/\" class=\"ek-link\">Keto dieta<\/a>, nebo i <strong>n\u00edzkosacharidov\u00e1 dieta<\/strong>, m\u00e1 za c\u00edl omezovat sacharidy v j\u00eddeln\u00ed\u010dku. Ty v\u0161ak mus\u00edme n\u011b\u010d\u00edm nahradit, abychom dos\u00e1hli dostate\u010dn\u00e9ho celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu. Tuk, kter\u00fd je bohat\u011b zastoupen i v o\u0159e\u0161\u00edch, v tom spolu s b\u00edlkovinami hraje velmi d\u016fle\u017eitou roli. Vhodn\u011bj\u0161\u00edmi druhy o\u0159ech\u016f p\u0159i keto nebo low carb diet\u011b jsou ty, kter\u00e9 maj\u00ed <strong>n\u00edzk\u00fd obsah sacharid\u016f<\/strong> a <strong>vysok\u00fd obsah tuk\u016f<\/strong>. Nejm\u00e9n\u011b sacharid\u016f ze v\u0161ech zm\u00edn\u011bn\u00fdch druh\u016f maj\u00ed <strong>para o\u0159echy<\/strong>, zat\u00edmco nejv\u00edce tuk\u016f a tak\u00e9 pom\u011brn\u011b n\u00edzk\u00fd obsah sacharid\u016f maj\u00ed <strong>makadamov\u00e9 o\u0159echy<\/strong>. Pokud se v\u0161ak porc\u00ed o\u0159ech\u016f vejdete do sv\u00e9 c\u00edlen\u00e9 denn\u00ed d\u00e1vky sacharid\u016f, jsou pro v\u00e1s vhodn\u00e9 v\u0161echny druhy.<\/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=\"Jsou o\u0159echy vhodn\u00e9 p\u0159i hubnut\u00ed?\" class=\"wp-image-519185\" title=\"Jsou o\u0159echy vhodn\u00e9 p\u0159i hubnut\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_jakych_receptu_pridat_orechy\"><\/span>Do jak\u00fdch recept\u016f p\u0159idat o\u0159echy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud se rozhodnete za\u0159adit o\u0159echy do j\u00eddeln\u00ed\u010dku, inspirace a n\u00e1pady v\u00e1m pravd\u011bpodobn\u011b nikdy nedojdou. Existuje toti\u017e nespo\u010det zp\u016fsob\u016f, jak obohatit stravu o\u0159echy. Jednotliv\u00e9 druhy o\u0159ech\u016f m\u016f\u017eete nav\u00edc st\u0159\u00eddat, tak\u017ee na v\u00e1s v\u017edy \u010dek\u00e1 nov\u00fd chu\u0165ov\u00fd po\u017eitek. Sv\u00e1 obl\u00edben\u00e1 j\u00eddla m\u016f\u017eete nav\u00edc doplnit i o\u0159\u00ed\u0161kov\u00fdmi m\u00e1sly. <a href=\"https:\/\/gymbeam.cz\/pistaciove-maslo-gymbeam.html\" class=\"ek-link\">Pist\u00e1ciov\u00e9<\/a>, <a href=\"https:\/\/gymbeam.cz\/100-mandlove-maslo-gymbeam.html\" class=\"ek-link\">mandlov\u00e9<\/a>, <strong>l\u00edskoo\u0159\u00ed\u0161kov\u00e9<\/strong>, <a href=\"https:\/\/gymbeam.cz\/kesu-maslo-gymbeam.html\" class=\"ek-link\">ke\u0161u<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" class=\"ek-link\">ara\u0161\u00eddov\u00e9<\/a> m\u00e1slo v\u00e1s ur\u010dit\u011b nezklamou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O\u0159echy m\u016f\u017eete p\u0159idat do sv\u00e9 obl\u00edben\u00e9 obiln\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kase\/\" class=\"ek-link\">ka\u0161e<\/a>.<\/li>\n\n\n\n<li>Spolu s ovocem se hod\u00ed do <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/jogurt-cs\/\">jogurtu<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\">tvarohu<\/a>, ale tak\u00e9 do lahodn\u00e9ho <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/smoothie-cs\/\">smoothie<\/a>.<\/li>\n\n\n\n<li>D\u00e1 se z nich p\u0159ipravit chutn\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-krupava-granola-s-orechy-a-quinoou\/\">granola<\/a> nebo dom\u00e1c\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/5-nejlepsich-receptu-na-domaci-musli-tycinky\/\">m\u00fcsli ty\u010dinky<\/a>.<\/li>\n\n\n\n<li>Hod\u00ed se do <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-nadychana-mrkvova-buchta-s-orechy-a-vanilkovym-kremem\/\" class=\"ek-link\">kol\u00e1\u010de<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/babovka-cs\/\" class=\"ek-link\">b\u00e1bovky<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/muffiny-cs\/\" class=\"ek-link\">muffin\u016f<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-proteinovy-bananovy-chlebicek\/\" class=\"ek-link\">ban\u00e1nov\u00e9ho chleb\u00ed\u010dku<\/a> a dal\u0161\u00edch sladk\u00fdch dobrot.<\/li>\n\n\n\n<li>Rovn\u011b\u017e z nich m\u016f\u017eete p\u0159ipravit i kr\u00e9m do <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/dort\/\">dortu<\/a> a jin\u00fdch <strong>z\u00e1kusk\u016f<\/strong>.<\/li>\n\n\n\n<li>Naslano si je m\u016f\u017eete vychutnat v <strong>sal\u00e1tu<\/strong>, v <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-testovinovy-salat-s-kesu-dresinkem\/\" class=\"ek-link\">om\u00e1\u010dce na t\u011bstoviny<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-indoneske-kureci-satay-s-arasidovou-omackou\/\" class=\"ek-link\">maso<\/a>.<\/li>\n\n\n\n<li>Z mnoha o\u0159ech\u016f lze p\u0159ipravit i <strong>lahodn\u00e9 pesto<\/strong>.<\/li>\n\n\n\n<li>Rozmixov\u00e1n\u00edm o\u0159ech\u016f s vodou a n\u00e1sledn\u00fdm p\u0159eced\u011bn\u00edm si m\u016f\u017eete p\u0159ipravit i <strong>n\u00e1poj<\/strong> zn\u00e1m\u00fd jako <strong>o\u0159echov\u00e9 ml\u00e9ko<\/strong>. Mandlov\u00e9, vla\u0161sk\u00e9 \u010di ke\u0161u ml\u00e9ko tak m\u016f\u017eete pou\u017e\u00edt jako alternativu klasick\u00e9ho kravsk\u00e9ho ml\u00e9ka.<\/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 p\u0159idat o\u0159echy?\" class=\"wp-image-519201\" title=\"Kam p\u0159idat o\u0159echy?\" 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=\"Jak_skladovat_orechy\"><\/span>Jak skladovat o\u0159echy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u011bt\u0161ina z n\u00e1s skladuje o\u0159echy v kuchy\u0148sk\u00e9 lince. V\u011bd\u011bli jste ale, \u017ee to nen\u00ed ten nejlep\u0161\u00ed zp\u016fsob? O\u0159echy jsou toti\u017e pom\u011brn\u011b <strong>n\u00e1chyln\u00e9 ke zka\u017een\u00ed<\/strong>. Vysok\u00fd obsah nenasycen\u00fdch mastn\u00fdch kyselin, kter\u00fd z nich \u010din\u00ed tak zdrav\u00e9 potraviny, je z\u00e1rove\u0148 p\u0159edur\u010duje k rychl\u00e9 kazivosti. Tyto nenasycen\u00e9 tuky toti\u017e mohou rychle <strong>oxidovat<\/strong> a m\u011bnit sv\u00e9 vlastnosti. Nav\u00edc jsou n\u00e1chyln\u00e9 ke <strong>kontaminaci mikroorganismy<\/strong>, nej\u010dast\u011bji <strong>pl\u00edsn\u011bmi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O\u0159echy podl\u00e9haj\u00ed oxidaci v d\u016fsledku p\u016fsoben\u00ed <strong>vzduchu<\/strong> a <strong>sv\u011btla<\/strong>. Proto je d\u016fle\u017eit\u00e9 skladovat je na <strong>tmav\u00e9m<\/strong> a <strong>such\u00e9m m\u00edst\u011b<\/strong>. Rozhodnete-li se skladovat je ve sp\u00ed\u017ei, ujist\u011bte se, \u017ee jsou dob\u0159e uzav\u0159en\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\u00e1ln\u00ed v\u0161ak bude, kdy\u017e je budete skladovat v <strong>chladni\u010dce<\/strong>. O\u0159echy si tam mohou udr\u017eet svou kvalitu a\u017e po dobu <strong>jednoho roku<\/strong>. Sta\u010d\u00ed je d\u00e1t do <strong>sklen\u011bn\u00e9 uzav\u00edrateln\u00e9 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>Pokud se chcete dozv\u011bd\u011bt podrobn\u011bj\u0161\u00ed informace, jak spr\u00e1vn\u011b skladovat r\u016fzn\u00e9 potraviny, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-spravne-skladovat-potraviny-aby-vydrzely-co-nejdele\/\" class=\"ek-link\"> Jak spr\u00e1vn\u011b skladovat potraviny, aby vydr\u017eely co nejd\u00e9le.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134-1124x749.jpg\" alt=\"Jak skladovat o\u0159echy?\" class=\"wp-image-519217\" title=\"Jak skladovat o\u0159echy?\" 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=\"Kdy_neni_vhodne_jist_orechy\"><\/span>Kdy nen\u00ed vhodn\u00e9 j\u00edst o\u0159echy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O\u0159echy jsou obecn\u011b velmi zdravou a v\u00fd\u017eivnou potravinou. V n\u011bkter\u00fdch p\u0159\u00edpadech, nap\u0159\u00edklad p\u0159i specifick\u00fdch onemocn\u011bn\u00edch, v\u0161ak mohou tak\u00e9 u\u0161kodit. Kdy bychom se m\u011bli o\u0159ech\u016fm vyh\u00fdbat?<\/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>Alergie na o\u0159echy:<\/strong> O\u0159echy a ara\u0161\u00eddy jsou jedny <strong>z nejsiln\u011bj\u0161\u00edch potravinov\u00fdch alergen\u016f<\/strong>. Alergie se m\u016f\u017ee projevit <strong>sv\u011bd\u011bn\u00edm k\u016f\u017ee, otokem \u00fast, tr\u00e1vic\u00edmi probl\u00e9my, ka\u0161l\u00e1n\u00edm, k\u00fdch\u00e1n\u00edm<\/strong>, ale tak\u00e9 silnou <strong>anafylaktickou reakc\u00ed<\/strong>. Proto je v p\u0159\u00edpad\u011b alergie na n\u011bkter\u00fd druh o\u0159ech\u016f d\u016fle\u017eit\u00e9 vy\u0159adit je z j\u00eddeln\u00ed\u010dku. Nejste-li si jisti, zda ur\u010dit\u00e1 potravina obsahuje o\u0159echy, pom\u016f\u017ee v\u00e1m <strong>zna\u010den\u00ed alergen\u016f na etiket\u00e1ch<\/strong>. V Evropsk\u00e9 unii mus\u00ed b\u00fdt toti\u017e o\u0159echy (v seznamu alergen\u016f pod \u010d\u00edslem 8), ara\u0161\u00eddy (\u010d\u00edslo 5) a dal\u0161\u00ed alergeny uvedeny na obalu v p\u0159\u00edpad\u011b, \u017ee je 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>Histaminov\u00e1 intolerance:<\/strong> Jedn\u00e1 se o diagn\u00f3zu, kdy se t\u011blo nedok\u00e1\u017ee optim\u00e1ln\u011b zbavit biogenn\u00edho aminu histaminu. To se projevuje nap\u0159\u00edklad bolest\u00ed hlavy, zvracen\u00edm, n\u00edzk\u00fdm krevn\u00edm tlakem a mnoha dal\u0161\u00edmi r\u016fznorod\u00fdmi p\u0159\u00edznaky. Sou\u010d\u00e1st\u00ed l\u00e9\u010dby je vyh\u00fdb\u00e1n\u00ed se potravin\u00e1m, kter\u00e9 obsahuj\u00ed histamin a o kter\u00fdch dan\u00fd \u010dlov\u011bk z\u00e1rove\u0148 v\u00ed, \u017ee mu zp\u016fsobuj\u00ed probl\u00e9my. Mezi n\u011b pat\u0159\u00ed i n\u011bkter\u00e9 o\u0159echy \u2013 jako vla\u0161sk\u00e9 a ara\u0161\u00eddy. <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>Zka\u017een\u00e9 a zatuchl\u00e9 o\u0159echy:<\/strong> Proto\u017ee jsou o\u0159echy n\u00e1chyln\u00e9 ke kazivosti, m\u016f\u017ee se velmi jednodu\u0161e st\u00e1t, \u017ee zplesniv\u00ed. Proto je spr\u00e1vn\u011b skladujte a kontrolujte jejich vzhled a aroma.<\/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\">Jsou o\u0159echy vhodn\u00e9 v t\u011bhotenstv\u00ed?<\/h3>\n\n\n\n<p>B\u011b\u017en\u011b se setk\u00e1v\u00e1me s doporu\u010den\u00edm, \u017ee t\u011bhotn\u00e9 \u017eeny by se m\u011bly vyh\u00fdbat o\u0159ech\u016fm, aby nezvy\u0161ovaly riziko vzniku alergie u sv\u00e9ho potomka. Tento p\u0159\u00edstup je v\u0161ak u\u017e d\u00e1vno <strong>p\u0159e\u017eitkem<\/strong> a dnes ji\u017e v\u00edme, \u017ee t\u011bhotn\u00e9 \u017eeny si <strong>mohou o\u0159echy s radost\u00ed a chut\u00ed dop\u0159\u00e1t<\/strong>. Vyh\u00fdb\u00e1n\u00ed se o\u0159ech\u016fm v t\u011bhotenstv\u00ed <strong>nesn\u00ed\u017e\u00ed riziko vzniku alergie u d\u00edt\u011bte<\/strong>. Plat\u00ed to pro v\u0161echny o\u0159echy v\u010detn\u011b ara\u0161\u00edd\u016f. O\u0159echy v j\u00eddeln\u00ed\u010dku jsou naopak \u017e\u00e1douc\u00ed. proto\u017ee obsahuj\u00ed mnoho \u017eivin, kter\u00e9 jsou prosp\u011b\u0161n\u00e9 pro v\u00fdvoj d\u00edt\u011bte. <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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud hled\u00e1te potravinu, kter\u00e1 by v\u00e1m dok\u00e1zala m\u00e1vnut\u00edm kouzeln\u00e9ho proutku nab\u00edt j\u00eddeln\u00ed\u010dek \u017eivinami, pak jsou o\u0159echy tou spr\u00e1vnou volbou. Jsou toti\u017e pln\u00e9 <strong>vl\u00e1kniny, zdrav\u00fdch tuk\u016f, miner\u00e1ln\u00edch l\u00e1tek, vitam\u00edn\u016f<\/strong> a dal\u0161\u00edch prosp\u011b\u0161n\u00fdch <strong>bioaktivn\u00edch l\u00e1tek<\/strong>. Abyste mohli \u010derpat z jejich pestr\u00fdch zdravotn\u00edch benefit\u016f, sta\u010d\u00ed si jednodu\u0161e denn\u011b dop\u0159\u00e1t hrst <strong>mandl\u00ed, ke\u0161u, vla\u0161sk\u00fdch, pekanov\u00fdch<\/strong> \u010di dal\u0161\u00edch druh\u016f o\u0159ech\u016f. Tak kter\u00e9 si dnes vyberete?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaujal v\u00e1s dne\u0161n\u00ed \u010dl\u00e1nek? Pokud jste se v n\u011bm dozv\u011bd\u011bli n\u011bco nov\u00e9ho, budeme r\u00e1di, kdy\u017e ho budete sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli a zn\u00e1m\u00fdmi.<\/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>O\u0159echy jsou pln\u00e9 \u017eivin a nab\u00edzej\u00ed n\u00e1m \u0159adu zdravotn\u00edch benefit\u016f. V \u010dem se li\u0161\u00ed mandle, pist\u00e1cie, ke\u0161u, vla\u0161sk\u00e9 nebo pekanov\u00e9 o\u0159echy?<\/p>\n","protected":false},"author":156,"featured_media":518992,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6993,9101,7353,7527,9041,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-523682","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-orechy-cs","9":"tag-pekanove-orechy-cs","10":"tag-strava-cs","11":"tag-vegan-cs","12":"tag-vlasske-orechy-cs","13":"tag-zdravi","14":"tag-zdravy-zivotni-styl","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kter\u00e9 o\u0159echy jsou nejv\u00fd\u017eivn\u011bj\u0161\u00ed a jak\u00e9 zdravotn\u00ed benefity maj\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mandle, ara\u0161\u00eddy, vla\u0161sk\u00e9 o\u0159echy, ke\u0161u, piniov\u00e9 \u010di para o\u0159echy obsahuj\u00ed zdrav\u00e9 tuky, vl\u00e1kninu, vitam\u00edny i b\u00edlkoviny. 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