{"id":524536,"date":"2024-02-01T10:00:00","date_gmt":"2024-02-01T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=524536"},"modified":"2024-02-05T10:07:10","modified_gmt":"2024-02-05T09:07:10","slug":"chia-semienka-ake-ucinky-maju-na-zdravie-chudnutie-a-ako-ich-zaradit-do-jedalnicka","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/chia-semienka-ake-ucinky-maju-na-zdravie-chudnutie-a-ako-ich-zaradit-do-jedalnicka\/","title":{"rendered":"Chia semienka &#8211; ak\u00e9 \u00fa\u010dinky maj\u00fa na zdravie, chudnutie a ako ich zaradi\u0165 do jed\u00e1lni\u010dka?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/chia-semienka-ake-ucinky-maju-na-zdravie-chudnutie-a-ako-ich-zaradit-do-jedalnicka\/#Co_su_chia_semienka\" title=\"\u010co s\u00fa chia semienka?\">\u010co s\u00fa chia semienka?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/chia-semienka-ake-ucinky-maju-na-zdravie-chudnutie-a-ako-ich-zaradit-do-jedalnicka\/#Ake_ucinky_maju_chia_semienka_na_zdravie\" title=\"Ak\u00e9 \u00fa\u010dinky maj\u00fa chia semienka na zdravie?\">Ak\u00e9 \u00fa\u010dinky maj\u00fa chia semienka na zdravie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/chia-semienka-ake-ucinky-maju-na-zdravie-chudnutie-a-ako-ich-zaradit-do-jedalnicka\/#Nutricne_hodnoty_chia_semienok\" title=\"Nutri\u010dn\u00e9 hodnoty chia semienok\">Nutri\u010dn\u00e9 hodnoty chia semienok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/chia-semienka-ake-ucinky-maju-na-zdravie-chudnutie-a-ako-ich-zaradit-do-jedalnicka\/#Makroziviny_obsiahnute_v_chia_semienkach\" title=\"Makro\u017eiviny obsiahnut\u00e9 v chia semienkach&nbsp;\">Makro\u017eiviny obsiahnut\u00e9 v chia semienkach&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/chia-semienka-ake-ucinky-maju-na-zdravie-chudnutie-a-ako-ich-zaradit-do-jedalnicka\/#Mikroziviny_obsiahnute_v_chia_semienkach\" title=\"Mikro\u017eiviny obsiahnut\u00e9 v chia semienkach\">Mikro\u017eiviny obsiahnut\u00e9 v chia semienkach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/chia-semienka-ake-ucinky-maju-na-zdravie-chudnutie-a-ako-ich-zaradit-do-jedalnicka\/#Chia_semienka_a_chudnutie\" title=\"Chia semienka a chudnutie\">Chia semienka a chudnutie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/chia-semienka-ake-ucinky-maju-na-zdravie-chudnutie-a-ako-ich-zaradit-do-jedalnicka\/#Mozu_mat_chia_semienka_vedlajsie_ucinky\" title=\"M\u00f4\u017eu ma\u0165 chia semienka ved\u013eaj\u0161ie \u00fa\u010dinky?&nbsp;\">M\u00f4\u017eu ma\u0165 chia semienka ved\u013eaj\u0161ie \u00fa\u010dinky?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/chia-semienka-ake-ucinky-maju-na-zdravie-chudnutie-a-ako-ich-zaradit-do-jedalnicka\/#Ako_skladovat_chia_semienka\" title=\"Ako skladova\u0165 chia semienka?\">Ako skladova\u0165 chia semienka?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/chia-semienka-ake-ucinky-maju-na-zdravie-chudnutie-a-ako-ich-zaradit-do-jedalnicka\/#Ako_zaradit_chia_semienka_do_jedalnicka\" title=\"Ako zaradi\u0165 chia semienka do jed\u00e1lni\u010dka?\">Ako zaradi\u0165 chia semienka do jed\u00e1lni\u010dka?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/chia-semienka-ake-ucinky-maju-na-zdravie-chudnutie-a-ako-ich-zaradit-do-jedalnicka\/#Najlepsie_recepty_s_chia_semienkami\" title=\"Najlep\u0161ie recepty s chia semienkami\">Najlep\u0161ie recepty s chia semienkami<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/chia-semienka-ake-ucinky-maju-na-zdravie-chudnutie-a-ako-ich-zaradit-do-jedalnicka\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Chceli by ste zlep\u0161i\u0165 svoje stravovanie a obohati\u0165 jed\u00e1lni\u010dek nejakou tou<strong> superpotravinou<\/strong>? V tom pr\u00edpade m\u00f4\u017eu by\u0165 <strong>chia semienka<\/strong> spr\u00e1vnou vo\u013ebou! Obsahuj\u00fa toti\u017e <strong>slu\u0161n\u00e9 mno\u017estvo zdrav\u00fdch tukov<\/strong>, <strong>vl\u00e1kniny <\/strong>a <strong>\u010fal\u0161\u00edch prospe\u0161n\u00fdch l\u00e1tok<\/strong>, v\u010faka ktor\u00fdm sa p\u00fd\u0161ia mnoh\u00fdmi <strong>benefitmi pre zdravie<\/strong>. Ich ve\u013ekou v\u00fdhodou tie\u017e je, \u017ee sa daj\u00fa <strong>jednoducho zakomponova\u0165 do jed\u00e1lni\u010dka<\/strong>. Pozrime sa spolo\u010dne na to, ako v\u00e1m chia semienka m\u00f4\u017eu pom\u00f4c\u0165 zlep\u0161i\u0165 zdravie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku sa do\u010d\u00edtate o vplyve chia semienok na tieto oblasti:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-fill has-regular-font-size\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#kardiovaskularne-zdravie\" style=\"border-radius:0px\">KARDIOVASKUL\u00c1RNE ZDRAVIE<\/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 has-custom-font-size is-style-fill has-regular-font-size\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hladina-cukru-v-krvi\" style=\"border-radius:0px\">HLADINA CUKRU V KRVI<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size has-regular-font-size\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#zdravie-mikrobiomu\" style=\"border-radius:0px\">ZDRAVIE MIKROBI\u00d3MU<\/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 has-custom-font-size has-regular-font-size\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#zdravie-kosti\" style=\"border-radius:0px\">ZDRAVIE KOST\u00cd<\/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 has-custom-font-size has-regular-font-size\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oxidacny-stres\" style=\"border-radius:0px\">OXIDA\u010cN\u00dd STRES<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_su_chia_semienka\"><\/span>\u010co s\u00fa chia semienka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Chia semienka<\/strong><\/a> s\u00fa drobn\u00e9 semienka rastliny s n\u00e1zvom<strong> \u0161alvia hisp\u00e1nska <\/strong>(<em>Salvia hispanica<\/em>), ktor\u00e1 poch\u00e1dza z <strong>Mexika<\/strong> a <strong>severnej Guatemaly<\/strong>. Nie s\u00fa v\u0161ak \u017eiadnou novinkou, pr\u00e1ve naopak. Pestovali ich u\u017e <strong>starovek\u00ed azt\u00e9kovia a mayovia<\/strong>, ktor\u00ed ich pri <strong>n\u00e1bo\u017eensk\u00fdch cer\u00e9moni\u00e1ch<\/strong> a <strong>obradoch<\/strong> pon\u00fakali svojim bohom. Okrem toho ich vyu\u017e\u00edvali aj ako potravinu v kozmetike, ale aj \u013eudovej medic\u00edne. V skuto\u010dnosti je \u201cchia\u201d starovek\u00e9 maysk\u00e9 slovo a znamen\u00e1 sila. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S chia semienkami ste sa u\u017e ur\u010dite stretli. S\u00fa to<strong> mal\u00e9, ploch\u00e9 semienka s ov\u00e1lnym tvarom a lesklou text\u00farou<\/strong>. Existuje viacero druhov, ktor\u00e9 sa od seba odli\u0161uj\u00fa farbou. Naj\u010dastej\u0161ie sa stret\u00e1vame s <strong>\u010diernymi<\/strong> \u010di <strong>tmavohned\u00fdmi<\/strong>. Tie poch\u00e1dzaj\u00fa z u\u017e spom\u00ednanej \u0161alvie hisp\u00e1nskej. Z rovnakej rastliny poch\u00e1dzaj\u00fa aj <strong>biele chia semienka<\/strong>. Okrem t\u00fdchto v\u0161ak existuj\u00fa aj<strong> zlat\u00e9 chia semienka<\/strong>, ktor\u00e9 poch\u00e1dzaj\u00fa zo \u0161alvie kalifornskej (<em>Salvia columbariae<\/em>). <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"779\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/chia-semienka-1124x779.jpg\" alt=\"chia semienka\" class=\"wp-image-524545\" title=\"Chia semienka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-semienka-1124x779.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-semienka-400x277.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-semienka.jpg 1230w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Chia semienka s\u00fa dnes ve\u013emi ob\u013e\u00faben\u00e9 a v\u010faka benefitom, ktor\u00e9 m\u00f4\u017eu ma\u0165 na \u013eudsk\u00fd organizmus, s\u00fa \u010dasto ozna\u010dovan\u00e9 ako <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/superpotraviny-a-ich-ucinky-pre-zdravie-a-imunitu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>superpotravina<\/strong><\/a>. S\u00fa bohat\u00e9 na mnoh\u00e9 \u017eiviny, ako napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/omega-3-mastne-kyseliny-omega-6-mastne-kyseliny-pomer\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3 mastn\u00e9 kyseliny<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kninu<\/strong><\/a> \u010di \u010fal\u0161ie biologicky akt\u00edvne l\u00e1tky, v\u010faka ktor\u00fdm maj\u00fa jedine\u010dn\u00e9 vlastnosti na na\u0161e zdravie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5383,5585,59932,74083,113641\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_ucinky_maju_chia_semienka_na_zdravie\"><\/span>Ak\u00e9 \u00fa\u010dinky maj\u00fa chia semienka na zdravie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"kardiovaskularne-zdravie\">1. Podporuj\u00fa kardiovaskul\u00e1rne zdravie<\/h3>\n\n\n\n<p>Chia semienka m\u00f4\u017eu <strong>pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 riziko kardiovaskul\u00e1rnych ochoren\u00ed<\/strong>. P\u00fd\u0161ia sa toti\u017e pomerne <strong>slu\u0161n\u00fdm podielom omega-3 mastn\u00fdch kysel\u00edn<\/strong>, ktor\u00e9 patria medzi jedny z najlep\u0161\u00edch tukov pre zdravie srdca. Je to najm\u00e4 v\u010faka <strong>kyseline alfa-linol\u00e9novej (ALA)<\/strong>, ktor\u00e1 sa sp\u00e1ja s <strong>protiz\u00e1palov\u00fdmi \u00fa\u010dinkami <\/strong>a <strong>zni\u017eovan\u00edm LDL (zl\u00e9ho) cholesterolu<\/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<p>Omega-3 MK sa tie\u017e sp\u00e1jaj\u00fa so <strong>zni\u017eovan\u00edm hladiny triglyceridov<\/strong>, \u010do je rovnako d\u00f4le\u017eit\u00e9 pri <strong>udr\u017ean\u00ed zdravia srdca<\/strong>. Vy\u0161\u0161ia hladina triglyceridov sa toti\u017e sp\u00e1ja s vy\u0161\u0161\u00edm rizikom vzniku srdcovo-cievnych probl\u00e9mov. Okrem toho, tieto mastn\u00e9 kyseliny maj\u00fa tie\u017e <strong>priazniv\u00fd vplyv na zni\u017eovanie krvn\u00e9ho tlaku<\/strong>. \u0160t\u00fadie poukazuj\u00fa aj na ich <strong>antitrombotick\u00fd efekt<\/strong>, a teda <strong>schopnos\u0165 zni\u017eova\u0165 zr\u00e1\u017eanlivos\u0165 krvi<\/strong> a <strong>predch\u00e1dza\u0165 vzniku krvn\u00fdch zrazen\u00edn<\/strong>. Pom\u00e1haj\u00fa tie\u017e pri <strong>prevencii arteroskler\u00f3zy<\/strong> (k\u00f4rnateniu tepien), ktor\u00e1 m\u00f4\u017ee vies\u0165 napr\u00edklad k infarktu \u010di m\u0155tvici. Omega-3 MK m\u00f4\u017eu by\u0165 tie\u017e prospe\u0161n\u00e9 aj v pr\u00edpade arytmie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak by ste sa chceli dozvedie\u0165 viac o Omega-3 mastn\u00fdch kyselin\u00e1ch, ur\u010dite by v\u00e1m nemal \u00fajs\u0165 n\u00e1\u0161 \u010dl\u00e1nok na t\u00e9mu <a href=\"https:\/\/gymbeam.sk\/blog\/omega-3-mastne-kyseliny-omega-6-mastne-kyseliny-pomer\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 mastn\u00e9 kyseliny: ak\u00fd maj\u00fa vplyv na mozog, srdce, o\u010di alebo svaly a ako ich u\u017e\u00edva\u0165?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-749x1124.jpg\" alt=\"chia semienka \u00fa\u010dinky\" class=\"wp-image-524569\" title=\"Chia semienka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\" id=\"hladina-cukru-v-krvi\">2. Reguluj\u00fa hladinu cukru v krvi<\/h3>\n\n\n\n<p>Chia semienka s\u00fa v\u00fdborn\u00fdm zdrojom vl\u00e1kniny, kvalitn\u00fdch bielkov\u00edn a komplexn\u00fdch sacharidov, v\u010faka \u010domu <strong>pom\u00e1haj\u00fa regulova\u0165 hladinu cukru v krvi. <\/strong>Vl\u00e1knina toti\u017e spoma\u013euje a predl\u017euje proces vstreb\u00e1vania cukrov, v\u010faka \u010domu pridanie chia semienok do jed\u00e1l m\u00f4\u017ee <strong>zmierni\u0165 kol\u00edsanie hladiny cukru v krvi <\/strong>(glyk\u00e9mie). V dlhodobom \u010dasovom horizonte m\u00f4\u017ee by\u0165 tak konzum\u00e1cia chia semienok prospe\u0161n\u00e1 aj <strong>pri zni\u017eovan\u00ed inzul\u00ednovej rezistencie<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto benefity chia semienok m\u00f4\u017eu pom\u00f4c\u0165 <strong>predch\u00e1dza\u0165 vzniku metabolick\u00e9ho syndr\u00f3mu<\/strong> \u010di <strong>cukrovky 2. typu<\/strong>. Boli dokonca vykonan\u00e9 \u0161t\u00fadie, ktor\u00e9 zistili, \u017ee <strong>chlieb vyroben\u00fd z chia semienok m\u00e1 ni\u017e\u0161\u00ed glykemick\u00fd index <\/strong>a rozkol\u00edsa hladinu cukru v krvi menej ako tradi\u010dn\u00fd chlieb z p\u0161enice. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,5]<\/mark><\/sup><\/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\" id=\"zdravie-mikrobiomu\">3. S\u00fa prospe\u0161n\u00e9 pre zdravie mikrobi\u00f3mu<\/h3>\n\n\n\n<p>V\u010faka <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1knine<\/strong><\/a><strong> <\/strong>(chia semienka obsahuj\u00fa tak rozpustn\u00fa ako aj nerozpustn\u00fa vl\u00e1kninu), <strong>p\u00f4sobia ako prebiotikum<\/strong> a podporuj\u00fa tak <strong>aktivitu a rast zdraviu prospe\u0161n\u00fdch \u010drevn\u00fdch bakt\u00e9ri\u00ed<\/strong>. Tie s\u00fa zn\u00e1me pod ozna\u010den\u00edm <strong>mikrobi\u00f3m<\/strong>, ale aj <strong>\u010drevn\u00e1 mikrofl\u00f3ra<\/strong>. Stav na\u0161ich mili\u00e1rd koloniz\u00e1torov je pre n\u00e1s d\u00f4le\u017eit\u00fd, preto\u017ee sa podie\u013eaj\u00fa na <strong>zdravom tr\u00e1ven\u00ed<\/strong>, ale zap\u00e1jaj\u00fa sa aj do procesov s\u00favisiacich s <strong>imunitn\u00fdm syst\u00e9mom<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"zdravie-kosti\">4. Podporuj\u00fa zdravie kost\u00ed<\/h3>\n\n\n\n<p>Chia semienka obsahuj\u00fa miner\u00e1ly, ako je <strong>fosfor<\/strong>, <strong>v\u00e1pnik<\/strong>, <strong>hor\u010d\u00edk <\/strong>\u010di <strong>drasl\u00edk<\/strong>, ktor\u00e9 zohr\u00e1vaj\u00fa d\u00f4le\u017eit\u00fa \u00falohu pri <strong>udr\u017ean\u00ed zdravia kost\u00ed<\/strong>. Napr\u00edklad tak\u00fd <a href=\"https:\/\/gymbeam.sk\/vapnik\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>v\u00e1pnik<\/strong><\/a> m\u00e1 v tele mnoho d\u00f4le\u017eit\u00fdch funkci\u00ed. Tie najhlavnej\u0161ie s\u00fa pr\u00e1ve v s\u00favislosti so<strong> zdrav\u00edm kost\u00ed a zubov<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v tele vyskytuje jeho dlhodob\u00fd<strong> nedostatok<\/strong>, <strong>m\u00f4\u017ee vies\u0165 k vzniku osteopor\u00f3zy a zv\u00fd\u0161en\u00e9mu riziku zlomen\u00edn<\/strong>. Dostato\u010dne pevn\u00e9 kosti s\u00fa d\u00f4le\u017eit\u00e9 po\u010das cel\u00e9ho \u017eivota, najm\u00e4 v starobe, kedy ich hor\u0161ia kvalita m\u00f4\u017ee znamena\u0165 riziko zlomen\u00edn po p\u00e1de. Zakomponovanie <strong>chia semienok do jed\u00e1lni\u010dka<\/strong> tak m\u00f4\u017ee<strong> pom\u00f4c\u0165 so starostlivos\u0165ou o zdravie kost\u00ed<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/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\" id=\"oxidacny-stres\">5. Pom\u00e1haj\u00fa bojova\u0165 s vo\u013en\u00fdmi radik\u00e1lmi a zni\u017euj\u00fa z\u00e1pal<\/h3>\n\n\n\n<p>Chia semienka s\u00fa zdrojom mnoh\u00fdch <strong>antioxidantov<\/strong>, ktor\u00e9 <strong>chr\u00e1nia bunky tela pred vo\u013en\u00fdmi radik\u00e1lmi<\/strong>. Obsahuj\u00fa napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvercet\u00edn<\/strong><\/a>, ktor\u00fd m\u00e1 schopnos\u0165 <strong>bojova\u0165 proti z\u00e1palu<\/strong> a <strong>chr\u00e1ni\u0165 bunky pred oxida\u010dn\u00fdm stresom<\/strong>. Ten vznik\u00e1, ke\u010f sa v tele <strong>naru\u0161\u00ed rovnov\u00e1ha medzi mno\u017estvom vo\u013en\u00fdch radik\u00e1lov<\/strong> a <strong>schopnosti organizmu zne\u0161kodni\u0165 ich<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7 &#8211; 8]<\/mark><\/sup><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vo\u013en\u00e9 radik\u00e1ly tak potom m\u00f4\u017eu nap\u00e1da\u0165 bunky a po\u0161kodzova\u0165 ich. <strong>Oxida\u010dn\u00fd stres<\/strong> sa m\u00f4\u017ee podie\u013ea\u0165 na vzniku nieko\u013ek\u00fdch ochoren\u00ed, ako je <strong>cukrovka<\/strong>, <strong>arteroskler\u00f3za <\/strong>(k\u00f4rnatenie tepien),<strong> z\u00e1palov\u00e9 stavy<\/strong>, <strong>vysok\u00fd krvn\u00fd tlak<\/strong> \u010di neurodegenerat\u00edvne ochorenia, ako je <strong>Parkinsonova <\/strong>\u010di <strong>Alzheimerova choroba<\/strong>. \u00dalohou antioxidantov je <strong>bojova\u0165 proti oxida\u010dn\u00e9mu stresu<\/strong> t\u00fdm, \u017ee <strong>zachytia vo\u013en\u00e9 radik\u00e1ly a odstr\u00e1nia ich<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7 &#8211; 8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre zauj\u00edmavos\u0165, potraviny, ktor\u00e9 s\u00fa bohat\u00e9 na <strong>kvercet\u00edn<\/strong>, s\u00fa u\u017e dlhodobo v h\u013ead\u00e1\u010diku vedcov aj pri sk\u00faman\u00ed ich <strong>potenci\u00e1lu <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spomali\u0165 a oddiali\u0165 proces starnutia<\/strong><\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/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=\"Nutricne_hodnoty_chia_semienok\"><\/span>Nutri\u010dn\u00e9 hodnoty chia semienok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Priemern\u00fd obsah energie a \u017eiv\u00edn v chia semienkach<\/h3>\n\n\n\n<p>Chia semienka s\u00fa cenen\u00e9 v\u010faka ich bohat\u00e9mu nutri\u010dn\u00e9mu profilu. S\u00fa zdrojom <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" aria-label=\"zdrav\u00fdch tukov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00fdch tukov<\/a><\/strong>, <strong>aminokysel\u00edn<\/strong>, <strong>vl\u00e1kniny <\/strong>ale aj <strong>miner\u00e1lov<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutri\u010dn\u00e9 hodnoty<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">486 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">30,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,7 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\">34,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Makroziviny_obsiahnute_v_chia_semienkach\"><\/span>Makro\u017eiviny obsiahnut\u00e9 v chia semienkach<strong>&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sacharidy<\/h3>\n\n\n\n<p>Chia semienka obsahuj\u00fa pomerne n\u00edzke mno\u017estvo tejto makro\u017eiviny. Ide preva\u017ene o <strong>komplexn\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" aria-label=\"sacharidy (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sacharidy<\/a><\/strong>, a teda sacharidy zlo\u017een\u00e9 z dlh\u00fdch re\u0165azcov jednoduch\u00fdch cukrov, medzi ktor\u00e9 sa zara\u010fuj\u00fa <strong>\u0161kroby<\/strong>, zn\u00e1me tie\u017e ako polysacharidy, <strong>celul\u00f3za <\/strong>a <strong>vl\u00e1knina<\/strong>. Chia semienka s\u00fa bohat\u00e9 pr\u00e1ve na <strong>vl\u00e1kninu<\/strong>. A\u017e <strong>80 % sacharidov<\/strong>, ktor\u00e9 tieto semienka obsahuj\u00fa, je toti\u017e <strong>vo forme vl\u00e1kniny<\/strong>, a to v oboch jej podob\u00e1ch &#8211; rozpustnej a nerozpustnej. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[10]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Tuky<\/h3>\n\n\n\n<p>Chia semienka obsahuj\u00fa <strong>mononenas\u00fdten\u00e9<\/strong> a <strong>polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/strong>, ktor\u00e9 patria medzi zdrav\u00e9 tuky. Unik\u00e1tnou vlastnos\u0165ou chia semienok je ich <strong>vysok\u00fd obsah jednej z omega-3 MK, <\/strong>a to<strong> kyseliny alfa-linol\u00e9novej (ALA)<\/strong>. Z nej sa potom v tele tvor\u00ed <strong>kyselina eikosapentaenov\u00e1 (EPA)<\/strong> a <strong>kyselina dokozahexa\u00e9nov\u00e1 (DHA)<\/strong>, ktor\u00e9 s\u00fa potrebn\u00e9 pre spr\u00e1vne fungovanie mozgu, srdca a zraku.<\/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\">3. Bielkoviny<\/h3>\n\n\n\n<p>Chia semienka obsahuj\u00fa aj zna\u010dn\u00fd podiel <a aria-label=\"bielkov\u00edn (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bielkov\u00edn<\/a>. Pozoruhodn\u00e9 je, \u017ee obsahuj\u00fa <strong>v\u0161etk\u00fdch 9 <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/esencialne-aminokyseliny-eaa-ich-ucinky-zdroje-davkovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>esenci\u00e1lnych aminokysel\u00edn<\/strong><\/a> v celkom priaznivom pomere. Maj\u00fa tak pomerne <strong>priazniv\u00e9 aminokyselinov\u00e9 spektrum<\/strong>, v\u010faka \u010domu s\u00fa <strong>vysoko kvalitn\u00fdm a plnohodnotn\u00fdm zdrojom rastlinn\u00fdch bielkov\u00edn<\/strong>. Tak sa ur\u010dite nestratia v jed\u00e1lni\u010dku \u017eiadneho veg\u00e1na. <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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mikroziviny_obsiahnute_v_chia_semienkach\"><\/span>Mikro\u017eiviny obsiahnut\u00e9 v chia semienkach<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chia semienka s\u00fa bohat\u00e9 na nieko\u013eko miner\u00e1lov, spomedzi ktor\u00fdch maj\u00fa obzvl\u00e1\u0161\u0165 vysok\u00fd obsah <strong>fosforu<\/strong>, <strong>magn\u00e9zia<\/strong>, <strong>drasl\u00edka,<\/strong> <strong>v\u00e1pnika,<\/strong> <strong>mang\u00e1nu <\/strong>a <strong>sel\u00e9nia. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9, 10]&nbsp;<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Fosfor <\/strong>prispieva k <strong>zdraviu kost\u00ed<\/strong> <strong>a tkan\u00edv. <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Magn\u00e9zium<\/strong><\/a> je miner\u00e1l, ktor\u00fd telo nevyhnutne potrebuje pre z\u00e1kladn\u00e9 funkcie a udr\u017eanie optim\u00e1lneho zdravia. Hr\u00e1 d\u00f4le\u017eit\u00fa \u00falohu pri <strong>spr\u00e1vnom fungovan\u00ed nervovej s\u00fastavy<\/strong> a tie\u017e svalstva. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nedostatok magn\u00e9zia<\/strong><\/a> sa m\u00f4\u017ee prejavi\u0165 <strong>zv\u00fd\u0161enou \u00fanavou<\/strong>, <strong>zmenami n\u00e1lad<\/strong>, <strong>zhor\u0161enou schopnos\u0165ou s\u00fastredenia<\/strong> \u010di <strong>svalov\u00fdmi k\u0155\u010dmi<\/strong>. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Drasl\u00edk<\/strong><\/a> je nevyhnutn\u00fd pre mnoho procesov v tele, vr\u00e1tane spr\u00e1vnej funkcie nervov\u00e9ho syst\u00e9mu, svalov aj obli\u010diek. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>V\u00e1pnik<\/strong><\/a> je zas nevyhnutn\u00fd pre <strong>kosti <\/strong>a <strong>svalstvo<\/strong>. <strong>Mang\u00e1n <\/strong>sa podie\u013ea na <strong>energetickom metabolizme<\/strong> a <strong>imunitnej funkcii<\/strong>,<strong> <\/strong>zatia\u013e \u010do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/selen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sel\u00e9n<\/strong><\/a> je nevyhnutn\u00fd pre<strong> tvorbu horm\u00f3nov \u0161t\u00edtnej \u017e\u013eazy<\/strong> a <strong>regul\u00e1ciu z\u00e1palov\u00fdch procesov v tele<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12, 13, 19]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia semienka tie\u017e obsahuj\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017eelezo<\/strong><\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zinok-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zinok<\/strong><\/a>, no telo ich m\u00f4\u017ee <strong>hor\u0161ie vstreb\u00e1va\u0165 kv\u00f4li obsahu kyseliny fytovej<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14 &#8211; 17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia semienka s\u00fa tie\u017e bohat\u00fdm zdrojom <strong>polyfenolov<\/strong>, a teda antioxidantov. Obsahuj\u00fa napr\u00edklad u\u017e spom\u00ednan\u00fd <strong>kvercet\u00edn, <\/strong>ale aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/rutin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rut\u00edn<\/strong><\/a>, <strong>kyselinu chlorog\u00e9nov\u00fa<\/strong> \u010di <strong>kyselinu k\u00e1vov\u00fa<\/strong>, ktor\u00e9 v tele bojuj\u00fa proti vo\u013en\u00fdm radik\u00e1lom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-1124x749.jpg\" alt=\"chia \u010dokol\u00e1dov\u00fd puding\" class=\"wp-image-524585\" title=\"Chia semienka a chia puding\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-2048x1365.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=\"Chia_semienka_a_chudnutie\"><\/span>Chia semienka a chudnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno ste sa u\u017e stretli s tvrden\u00edm, \u017ee chia semienka pom\u00e1haj\u00fa pri chudnut\u00ed. Toto tvrdenie je tak trochu pravda, ale aj nie. Ide sk\u00f4r o fakt, \u017ee chia semienka maj\u00fa <strong>vysok\u00fd obsah vl\u00e1kniny<\/strong> a <strong>schopnos\u0165 absorbova\u0165 vodu<\/strong>. Ur\u010dite to pozn\u00e1te, ke\u010f ste dali chia semienka do vody \u010di mlieka, tak ste mohli pozorova\u0165, ako nabobtnali. Podobn\u00fd proces sa deje aj v tele. Pri ich konzum\u00e1cii zv\u00e4\u010d\u0161ia objem skonzumovan\u00e9ho jedla v tr\u00e1viacom trakte, \u010do m\u00f4\u017ee vies\u0165 k <strong>pred\u013a\u017eeniu pocitu s\u00fdtosti <\/strong>a <strong>zn\u00ed\u017eeniu pr\u00edjmu potravy<\/strong>. Chia semienka teda m\u00f4\u017eu pom\u00f4c\u0165 <strong>predch\u00e1dza\u0165 prejedaniu<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Av\u0161ak vo vedeckej komunite neexistuj\u00fa \u0161t\u00fadie, ktor\u00e9 by vyslovene potvrdzovali priamy vplyv chia semienok na chudnutie. Navy\u0161e, tieto semienka obsahuj\u00fa <strong>pomerne vysok\u00e9 mno\u017estvo tukov <\/strong>a t\u00fdm p\u00e1dom s\u00fa aj <strong>kalorickej\u0161ie<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak je teda pr\u00edjem chia semienok v miere a zakomponovan\u00fd do pestr\u00e9ho jed\u00e1lni\u010dka, ktor\u00fd re\u0161pektuje <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00fd deficit<\/strong><\/a>, <strong>m\u00f4\u017eete nimi podpori\u0165 chudnutie v\u010faka obsahu vl\u00e1kniny a zv\u00fd\u0161en\u00e9mu pocitu s\u00fdtosti<\/strong>. Naopak, ak budete jes\u0165 pr\u00edli\u0161 ve\u013ea chia semienok, m\u00f4\u017eete si nav\u00fd\u0161i\u0165 kalorick\u00fd pr\u00edjem, \u010do chudnutiu prospieva\u0165 nebude.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mozu_mat_chia_semienka_vedlajsie_ucinky\"><\/span>M\u00f4\u017eu ma\u0165 chia semienka ved\u013eaj\u0161ie \u00fa\u010dinky?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa chia semienka konzumuj\u00fa s mierou, s\u00fa bezpe\u010dn\u00e9 a nesp\u00e1jaj\u00fa sa so \u017eiadnymi nepriazniv\u00fdmi \u00fa\u010dinkami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia semienka ale obsahuj\u00fa <strong>vysok\u00fd podiel vl\u00e1kniny<\/strong>. T\u00e1 je pre \u013eudsk\u00e9 telo nevyhnutn\u00e1, preto\u017ee <strong>podporuje zdravie tr\u00e1viaceho traktu<\/strong>. Ak je v\u0161ak jej konzum\u00e1cia vysok\u00e1, m\u00f4\u017ee u niektor\u00fdch \u013eud\u00ed vyvola\u0165 probl\u00e9my. Tie m\u00f4\u017eu nasta\u0165 aj pri n\u00e1hlom zv\u00fd\u0161en\u00ed mno\u017estva vl\u00e1kniny, na ktor\u00e9 telo nie je zvyknut\u00e9. <strong>Nadmern\u00fd pr\u00edjem vl\u00e1kniny<\/strong> m\u00f4\u017ee sp\u00f4sobi\u0165 <strong>bolesti \u017eal\u00fadka<\/strong>, <strong>hna\u010dky<\/strong>, <strong>nad\u00favanie <\/strong>\u010di <strong>plynatos\u0165<\/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>Tieto probl\u00e9my sa m\u00f4\u017eu vyskytn\u00fa\u0165 aj vtedy, ke\u010f je vysok\u00fd pr\u00edjem vl\u00e1kniny spojen\u00fd s nedostato\u010dnou hydrat\u00e1ciou. Voda je toti\u017e potrebn\u00e1 na to, aby pomohla vl\u00e1knine prejs\u0165 tr\u00e1viacim traktom. T\u00fdmto probl\u00e9mom sa u v\u00e4\u010d\u0161iny \u013eud\u00ed d\u00e1 <strong>pred\u00eds\u0165 pomal\u00fdm a postupn\u00fdm zvy\u0161ovan\u00edm pr\u00edjmu vl\u00e1kniny<\/strong> spojen\u00fdm s dostato\u010dn\u00fdm pitn\u00fdm re\u017eimom. <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>Ako v\u0161etky semienka, aj chia semienka obsahuj\u00fa spom\u00ednan\u00fa <strong>kyselinu fytov\u00fa<\/strong>. Ide o rastlinn\u00fa zl\u00fa\u010deninu, ktor\u00e1 sa <strong>via\u017ee s niektor\u00fdmi miner\u00e1lmi<\/strong>, ako je <strong>zinok <\/strong>\u010di <strong>\u017eelezo <\/strong>a inhibuje ich vstreb\u00e1vanie z potrav\u00edn. To znamen\u00e1, \u017ee <strong>m\u00f4\u017ee zhor\u0161i\u0165 vstreb\u00e1vanie t\u00fdchto miner\u00e1lov<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rizikom konzum\u00e1cie chia semienok m\u00f4\u017ee by\u0165 aj alergick\u00e1 reakcia, no ide zv\u00e4\u010d\u0161a o zriedkav\u00e9 pr\u00edpady.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia semienka obsahuju <strong>mnoho prospe\u0161n\u00fdch \u017eiv\u00edn<\/strong> a m\u00f4\u017eu sa pochv\u00e1li\u0165 viacer\u00fdmi <strong>zdravotn\u00fdmi benefitmi<\/strong>, v\u010faka \u010domu s\u00fa pre v\u00e4\u010d\u0161inu \u013eud\u00ed skvel\u00fdm doplnkom jed\u00e1lni\u010dka. K\u013e\u00fa\u010dov\u00e1 je ich <strong>konzum\u00e1cia s mierou<\/strong>. Ak v\u0161ak m\u00e1te nejak\u00e9 zdravotn\u00e9 \u0165a\u017ekosti alebo si nie ste ist\u00ed, ur\u010dite sa pred za\u010dat\u00edm konzum\u00e1cie chia semienok <strong>pora\u010fte s va\u0161im o\u0161etruj\u00facim lek\u00e1rom<\/strong>. <\/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=\"Ako_skladovat_chia_semienka\"><\/span>Ako skladova\u0165 chia semienka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Spr\u00e1vne skladovanie<\/strong> je d\u00f4le\u017eit\u00e9 pre <strong>zachovanie \u010derstvosti a kvality chia semienok<\/strong>. Aby si t\u00e1to ob\u013e\u00faben\u00e1 superpotravina udr\u017eala svoje prospe\u0161n\u00e9 vlastnosti, je ide\u00e1lne skladova\u0165 ju <strong>vo vzduchotesnej n\u00e1dobe na tmavom a chladnom mieste<\/strong>. Vystavenie chia semienok vlhkosti, vzduchu, ale aj teplu \u010di priamemu slne\u010dn\u00e9mu \u017eiareniu by mohlo zhor\u0161i\u0165 ich kvalitu a znehodnoti\u0165 ich. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia semienka maj\u00fa schopnos\u0165 udr\u017eiava\u0165 vlhkos\u0165, preto ich skladujte <strong>na suchom mieste<\/strong>. M\u00f4\u017eu tie\u017e absorbova\u0165 r\u00f4zne v\u00f4ne a pachy, preto ich rad\u0161ej usklad\u0148ujte mimo aromatick\u00fdch koren\u00edn \u010di \u010distiacich l\u00e1tok.<\/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>Zauj\u00edma v\u00e1s, ako spr\u00e1vne skladova\u0165 nielen chia semienka, ale aj \u010fal\u0161ie potraviny? Na t\u00fato t\u00e9mu sme pre v\u00e1s sp\u00edsali cel\u00fd \u010dl\u00e1nok! Pre\u010d\u00edtajte si viac o tom, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-skladovat-potraviny-aby-vydrzali-co-najdlhsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ako spr\u00e1vne skladova\u0165 potraviny, aby vydr\u017eali \u010do najdlh\u0161ie.<\/strong><\/a><\/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\/02\/iStock-1190361852-1124x749.jpg\" alt=\"Ako skladova\u0165 chia semienka?\" class=\"wp-image-524603\" title=\"Chia semienka a \u010fal\u0161ie semienka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1190361852-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1190361852-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1190361852.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=\"Ako_zaradit_chia_semienka_do_jedalnicka\"><\/span>Ako zaradi\u0165 chia semienka do jed\u00e1lni\u010dka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak e\u0161te s konzum\u00e1ciou chia semienok nem\u00e1te sk\u00fasenosti, <strong>za\u010dnite pomaly<\/strong>, aby malo va\u0161e telo \u010das prisp\u00f4sobi\u0165 sa. Uistite sa tie\u017e, \u017ee m\u00e1te <strong>dostato\u010dn\u00fd pr\u00edjem vody<\/strong>. Semienka rad\u0161ej pred konzum\u00e1ciou nechajte nabobtna\u0165, aby ste maximalizovali ich vlastnosti. Chia semienka, na rozdiel od <a href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013eanov\u00fdch<\/a>, nie je potrebn\u00e9 pred konzum\u00e1ciou pomlie\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaradi\u0165 chia semienka do jed\u00e1lni\u010dka sa d\u00e1 r\u00f4znymi sp\u00f4sobmi. Hodia sa <strong>na pr\u00edpravu viacer\u00fdch sladk\u00fdch aj slan\u00fdch dobr\u00f4t<\/strong>. Navy\u0161e, s\u00fa <strong>prirodzene bez lepku<\/strong>, \u010do z nich rob\u00ed vhodn\u00fa potravinu aj <strong>pri bezlepkovej di\u00e9te<\/strong>,<strong> <\/strong>napr\u00edklad kv\u00f4li celiakii.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00f4\u017eete si z nich pripravi\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recepty-chia-puding\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chia puding<\/strong><\/a>, ktor\u00fd sa skvele hod\u00ed na ra\u0148ajky \u010di ako sladk\u00e1 bodka za obedom. <strong>Chia puding<\/strong> sa d\u00e1 pripravi\u0165 na <strong>mnoho r\u00f4znych sp\u00f4sobov<\/strong>. Z\u00e1klad spo\u010d\u00edva v <strong>namo\u010den\u00ed chia semienok do rastlinn\u00e9ho \u010di klasick\u00e9ho mlieka<\/strong>. Skombinujte 4 polievkov\u00e9 ly\u017eice chia semienok s jedn\u00fdm poh\u00e1rom mlieka, pridajte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sladidla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sladidlo<\/a> pod\u013ea vlastn\u00e9ho v\u00fdberu a nechajte chia&nbsp;odpo\u010din\u00fa\u0165 v chladni\u010dke na zop\u00e1r hod\u00edn, ide\u00e1lne cez noc. Semienka kr\u00e1sne nabobtnaj\u00fa a vytvoria konzistenciu podobn\u00fa pudingu. Ten si potom m\u00f4\u017eete dochuti\u0165 \u010derstv\u00fdm alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">su\u0161en\u00fdm ovoc\u00edm<\/a>, sladk\u00fdm sirupom \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orie\u0161kami<\/a>.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-1124x749.jpg\" alt=\"chia puding\" class=\"wp-image-524621\" title=\"Chia puding\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Chia semienka s\u00fa tie\u017e ve\u013emi ob\u013e\u00faben\u00e9 u veg\u00e1nov alebo \u013eud\u00ed, ktor\u00ed preferuj\u00fa rastlinn\u00e9 alternat\u00edvy, preto\u017ee sa daj\u00fa skvele vyu\u017ei\u0165 ako <strong>n\u00e1hrada vajec<\/strong> do pe\u010den\u00fdch receptov. Na n\u00e1hradu jedn\u00e9ho vaj\u00ed\u010dka m\u00f4\u017eete zmie\u0161a\u0165 jednu a\u017e dve ly\u017eice chia semienok s aspo\u0148 troma ly\u017eicami vody. Nechajte ich odst\u00e1\u0165 na 10 a\u017e 15 min\u00fat, k\u00fdm nevytvoria g\u00e9lov\u00fa hmotu. Potom t\u00fato hmotu m\u00f4\u017eete pou\u017ei\u0165 v recepte namiesto vajec.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z chia semienok si m\u00f4\u017eete pripravi\u0165 aj r\u00fdchly<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-domaci-jahodovy-dzem-s-chia-semienkami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dom\u00e1ci chia d\u017eem<\/strong><\/a> z \u010derstv\u00e9ho bobu\u013eov\u00e9ho ovocia, ktor\u00fd sa bude skvele hodi\u0165<strong> napr\u00edklad k <\/strong><a href=\"https:\/\/gymbeam.sk\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>palacink\u00e1m<\/strong><\/a>. Ovocie uduste v hrnci, k\u00fdm nezm\u00e4kne a nepust\u00ed \u0161\u0165avu. Tak k nemu pridajte sladilo pod\u013ea v\u00e1\u0161ho v\u00fdberu a chia semienka. Nechajte odst\u00e1\u0165, k\u00fdm d\u017eem nezhustne.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-1124x749.jpg\" alt=\"chia jahodov\u00fd d\u017eem\" class=\"wp-image-524637\" title=\"Chia jahodov\u00fd d\u017eem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/chia-dzem-jahodovy_gymbeam-18-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Chia semienka sa daj\u00fa vyu\u017ei\u0165 aj na kl\u00ed\u010denie. <strong>Chia kl\u00ed\u010dky<\/strong> tak m\u00f4\u017eu posl\u00fa\u017ei\u0165 ako zdroj v\u00fd\u017eivn\u00fdch l\u00e1tok do va\u0161ich \u0161al\u00e1tov \u010di na ozdobenie jed\u00e1l. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho m\u00f4\u017eete chia semienka zakomponova\u0165 do svojho jed\u00e1lni\u010dka aj tak, \u017ee si ich prid\u00e1te <strong>do jogurtu<\/strong>, <a href=\"https:\/\/gymbeam.sk\/kase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obilninovej ka\u0161e<\/strong><\/a><strong> <\/strong>\u010di <strong>cere\u00e1li\u00ed<\/strong>. Takisto ich m\u00f4\u017eete prida\u0165 aj <strong>do pe\u010denia<\/strong>, napr\u00edklad pri pr\u00edprave <strong>dom\u00e1ceho pe\u010diva<\/strong>, <strong>cookies<\/strong>, <strong>muffinov <\/strong>\u010di \u010fal\u0161\u00edch sladk\u00fdch dezertov. M\u00f4\u017eete si pripravi\u0165 r\u00fdchle <strong>energy guli\u010dky<\/strong> rozmixovan\u00edm nabobtnan\u00fdch chia semienok, datl\u00ed, kakaa a ovsen\u00fdch vlo\u010diek.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyu\u017eitie chia semienok sa t\u00fdmto ale nekon\u010d\u00ed. Tu s\u00fa \u010fal\u0161ie tipy na to, ako zakomponova\u0165 chia semienka do v\u00e1\u0161ho jed\u00e1lni\u010dka:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>do vody, \u010daju \u010di d\u017e\u00fasu,&nbsp;<\/li>\n\n\n\n<li>do dom\u00e1cej limon\u00e1dy,<\/li>\n\n\n\n<li>do smoothies,<\/li>\n\n\n\n<li>do dom\u00e1cej granoly,<\/li>\n\n\n\n<li>do pra\u017eenice,<\/li>\n\n\n\n<li>ako chrumkav\u00e1 pos\u00fdpka na m\u00e4so \u010di ryby,<\/li>\n\n\n\n<li>do cesta na pizzu,<\/li>\n\n\n\n<li>do \u0161al\u00e1tov\u00fdch dresingov,<\/li>\n\n\n\n<li>do polievok a om\u00e1\u010dok na zahustenie,<\/li>\n\n\n\n<li>do dom\u00e1cich prote\u00ednov\u00fdch ty\u010diniek,<\/li>\n\n\n\n<li>do palaciniek \u010di wafl\u00ed.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najlepsie_recepty_s_chia_semienkami\"><\/span>Najlep\u0161ie recepty s chia semienkami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sami vid\u00edte,<strong> chia semienka sa daj\u00fa vyu\u017ei\u0165 mnoh\u00fdmi sp\u00f4sobmi<\/strong>, kreativite sa ani v tomto pr\u00edpade medze neklad\u00fa. Pripravili sme pre v\u00e1s <strong>nieko\u013eko receptov<\/strong>, <strong>ktor\u00fdmi sa m\u00f4\u017eete in\u0161pirova\u0165<\/strong> a ktor\u00e9 v\u00e1m pom\u00f4\u017eu jednoduch\u0161ie <strong>zaradi\u0165 t\u00fato superpotravinu do v\u00e1\u0161ho jed\u00e1lni\u010dka<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-chia-tiramisu-puding\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia tiramisu puding<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-proteinovy-chia-puding-s-cokoladovou-prichutou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00fd chia puding s \u010dokol\u00e1dovou pr\u00edchu\u0165ou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kokosovy-chia-puding-s-bananom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosov\u00fd chia puding s ban\u00e1nom<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-sladky-bulgur-s-bananom-a-kakaovou-prichutou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sladk\u00fd bulgur s ban\u00e1nom a kakaovou pr\u00edchu\u0165ou<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rychly-bananovy-chia-puding-z-mandloveho-mlieka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fdchly ban\u00e1nov\u00fd chia puding z mand\u013eov\u00e9ho mlieka<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-domaci-jahodovy-dzem-s-chia-semienkami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1ci jahodov\u00fd d\u017eem s chia semienkami<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tvarohovy-chia-puding-s-ovocim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tvarohov\u00fd chia puding s ovoc\u00edm<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganske-proteinove-susienky-s-chia-semienkami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1nske prote\u00ednov\u00e9 su\u0161ienky s chia semienkami<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-proteinovy-puding-s-chia-semienkami-a-malinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00fd puding s chia semienkami a malinami<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak by v\u00e1m tieto recepty nesta\u010dili, m\u00f4\u017eete sa in\u0161pirova\u0165 \u010fal\u0161\u00edmi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recepty-chia-puding\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>23 receptami na chutn\u00e9 chia pudingy<\/strong><\/a>, ktor\u00e9 sme pre v\u00e1s pripravili.<\/li>\n\n\n\n<li>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o r\u00f4znych druhoch semienok, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/najzdravsie-semena-semienka\/\" target=\"_blank\" aria-label=\"Ktor\u00e9 semienka s\u00fa najv\u00fd\u017eivnej\u0161ie a ak\u00e9 zdravotn\u00e9 benefity maj\u00fa? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ktor\u00e9 semienka s\u00fa najv\u00fd\u017eivnej\u0161ie a ak\u00e9 zdravotn\u00e9 benefity maj\u00fa?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chia semienka s\u00fa <strong>superpotravinou nabitou mnoh\u00fdmi prospe\u0161n\u00fdmi \u017eivinami<\/strong>. Optim\u00e1lna konzum\u00e1cia chia semienok m\u00f4\u017ee pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 pr\u00edjem <strong>zdrav\u00fdch tukov<\/strong>, <strong>vl\u00e1kniny<\/strong>, <strong>miner\u00e1lov <\/strong>a <strong>antioxidantov<\/strong>, \u010do sa m\u00f4\u017ee odzrkadli\u0165 na zlep\u0161en\u00ed mnoh\u00fdch funkci\u00ed v tele. Chia semienka m\u00f4\u017eu pom\u00f4c\u0165 <strong>regulova\u0165 hladinu glyk\u00e9mie<\/strong>, <strong>podpori\u0165 srdcovo-cievne zdravie<\/strong>, <strong>zlep\u0161i\u0165 tr\u00e1venie<\/strong> \u010di <strong>zn\u00ed\u017ei\u0165 hladinu LDL cholesterolu<\/strong>. M\u00f4\u017eu tie\u017e <strong>pom\u00f4c\u0165 pri chudnut\u00ed<\/strong>, preto\u017ee v\u010faka obsahu vl\u00e1kniny<strong> pred\u013a\u017eia pocit s\u00fdtosti a zabr\u00e1nia tak prejedaniu<\/strong>. D\u00f4le\u017eit\u00e9 je v\u0161ak konzumova\u0165 ich v <strong>optim\u00e1lnej miere<\/strong>, aby nedoch\u00e1dzalo k ne\u017eiaducim efektom.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako sa na chia semienka pozer\u00e1te vy? S\u00fa pravidelnou s\u00fa\u010das\u0165ou v\u00e1\u0161ho jed\u00e1lni\u010dka, alebo zatia\u013e nie? Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm, aby sa aj va\u0161i priatelia dozvedeli, ak\u00e9 benefity m\u00f4\u017eu ma\u0165 chia semienka.<\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>Chia semienka s\u00fa superpotravinou nabitou mno\u017estvom prospe\u0161n\u00fdch l\u00e1tok. Prin\u00e1\u0161aj\u00fa mnoho benefitov pre zdravie a s\u00fa chutnou ingredienciou do r\u00f4znych receptov. Ako m\u00f4\u017eu tieto mal\u00e9, no \u00fa\u010dinn\u00e9 semienka pom\u00f4c\u0165 so zdrav\u00edm a ako ich zakomponova\u0165 do jed\u00e1lni\u010dka? <\/p>\n","protected":false},"author":218,"featured_media":525104,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6050,6081,6075,6069],"filter_section":[],"filter_attribute":[13046,13886],"class_list":{"0":"post-524536","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chia","9":"tag-omega-3","10":"tag-superpotraviny","11":"tag-zdravie","12":"filter_attribute-stravovanie","13":"filter_attribute-zdravie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Chia semienka - ak\u00e9 \u00fa\u010dinky maj\u00fa na zdravie, chudnutie a ako ich zaradi\u0165 do jed\u00e1lni\u010dka? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chia semienka s\u00fa chutnou a zdravou superpotravinou. 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