{"id":525305,"date":"2024-02-01T16:53:55","date_gmt":"2024-02-01T15:53:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=525305"},"modified":"2026-03-31T15:24:37","modified_gmt":"2026-03-31T13:24:37","slug":"chia-seminka-jake-ucinky-maji-na-zdravi-hubnuti-a-jak-je-zaradit-do-jidelnicku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/chia-seminka-jake-ucinky-maji-na-zdravi-hubnuti-a-jak-je-zaradit-do-jidelnicku\/","title":{"rendered":"Chia sem\u00ednka &#8211; jak\u00e9 \u00fa\u010dinky maj\u00ed na zdrav\u00ed, hubnut\u00ed a jak je za\u0159adit do j\u00eddeln\u00ed\u010dku?"},"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\/chia-seminka-jake-ucinky-maji-na-zdravi-hubnuti-a-jak-je-zaradit-do-jidelnicku\/#Co_jsou_chia_seminka\" title=\"Co jsou chia sem\u00ednka?\">Co jsou chia sem\u00ednka?<\/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\/chia-seminka-jake-ucinky-maji-na-zdravi-hubnuti-a-jak-je-zaradit-do-jidelnicku\/#Jake_ucinky_maji_chia_seminka_na_zdravi\" title=\"Jak\u00e9 \u00fa\u010dinky maj\u00ed chia sem\u00ednka na zdrav\u00ed?\">Jak\u00e9 \u00fa\u010dinky maj\u00ed chia sem\u00ednka na zdrav\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\/chia-seminka-jake-ucinky-maji-na-zdravi-hubnuti-a-jak-je-zaradit-do-jidelnicku\/#Nutricni_hodnoty_chia_seminek\" title=\"Nutri\u010dn\u00ed hodnoty chia sem\u00ednek\">Nutri\u010dn\u00ed hodnoty chia sem\u00ednek<\/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\/chia-seminka-jake-ucinky-maji-na-zdravi-hubnuti-a-jak-je-zaradit-do-jidelnicku\/#Makroziviny_obsazene_v_chia_seminkach\" title=\"Makro\u017eiviny obsa\u017een\u00e9 v chia sem\u00ednk\u00e1ch\">Makro\u017eiviny obsa\u017een\u00e9 v chia sem\u00ednk\u00e1ch<\/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\/chia-seminka-jake-ucinky-maji-na-zdravi-hubnuti-a-jak-je-zaradit-do-jidelnicku\/#Mikroziviny_obsazene_v_chia_seminkach\" title=\"Mikro\u017eiviny obsa\u017een\u00e9 v chia sem\u00ednk\u00e1ch\">Mikro\u017eiviny obsa\u017een\u00e9 v chia sem\u00ednk\u00e1ch<\/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\/chia-seminka-jake-ucinky-maji-na-zdravi-hubnuti-a-jak-je-zaradit-do-jidelnicku\/#Chia_seminka_a_hubnuti\" title=\"Chia sem\u00ednka a hubnut\u00ed\">Chia sem\u00ednka a hubnut\u00ed<\/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\/chia-seminka-jake-ucinky-maji-na-zdravi-hubnuti-a-jak-je-zaradit-do-jidelnicku\/#Mohou_mit_chia_seminka_vedlejsi_ucinky\" title=\"Mohou m\u00edt chia sem\u00ednka vedlej\u0161\u00ed \u00fa\u010dinky?\">Mohou m\u00edt chia sem\u00ednka vedlej\u0161\u00ed \u00fa\u010dinky?<\/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.cz\/blog\/chia-seminka-jake-ucinky-maji-na-zdravi-hubnuti-a-jak-je-zaradit-do-jidelnicku\/#Jak_skladovat_chia_seminka\" title=\"Jak skladovat chia sem\u00ednka?\">Jak skladovat chia sem\u00ednka?<\/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.cz\/blog\/chia-seminka-jake-ucinky-maji-na-zdravi-hubnuti-a-jak-je-zaradit-do-jidelnicku\/#Jak_zaradit_chia_seminka_do_jidelnicku\" title=\"Jak za\u0159adit chia sem\u00ednka do j\u00eddeln\u00ed\u010dku?\">Jak za\u0159adit chia sem\u00ednka do j\u00eddeln\u00ed\u010dku?<\/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.cz\/blog\/chia-seminka-jake-ucinky-maji-na-zdravi-hubnuti-a-jak-je-zaradit-do-jidelnicku\/#Nejlepsi_recepty_s_chia_seminky\" title=\"Nejlep\u0161\u00ed recepty s chia sem\u00ednky\">Nejlep\u0161\u00ed recepty s chia sem\u00ednky<\/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.cz\/blog\/chia-seminka-jake-ucinky-maji-na-zdravi-hubnuti-a-jak-je-zaradit-do-jidelnicku\/#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<div class=\"wp-block-group has-text-color has-background has-link-color wp-elements-11c8041b3a0f90726a635fa3b56b0c04\" style=\"color:#000000;background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><strong>Chia sem\u00ednka<\/strong> jsou plody \u0161alv\u011bje hisp\u00e1nsk\u00e9 <em>(Salvia hispanica)<\/em> p\u016fvodem z Mexika a Guatemaly. Jde o p\u0159irozen\u011b bezlepkovou superpotravinu, ide\u00e1ln\u00ed pro celiaky, vegany i sportovce. Na 100 g maj\u00ed <strong>486 kcal, 30,7 g tuk\u016f, 34,4 g vl\u00e1kniny a 16,5 g plnohodnotn\u00fdch rostlinn\u00fdch b\u00edlkovin.<\/strong> Obsahuj\u00ed toti\u017e v\u0161ech dev\u011bt esenci\u00e1ln\u00edch aminokyselin. Omega-3 mastn\u00e9 kyseliny se v chia sem\u00ednk\u00e1ch vyskytuj\u00ed ve form\u011b <strong>ALA.<\/strong> Ta se v t\u011ble p\u0159em\u011b\u0148uje na aktivn\u00ed formy EPA a DHA jen s omezenou \u00fa\u010dinnost\u00ed. Jsou zdrojem fosforu, ho\u0159\u010d\u00edku, v\u00e1pn\u00edku, drasl\u00edku a antioxidantu <strong>kvercetinu.<\/strong><\/p>\n\n\n\n<p>Mohou pomoci sn\u00ed\u017eit riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed a regulovat hladinu krevn\u00edho cukru. Podporuj\u00ed zdrav\u00fd st\u0159evn\u00ed mikrobiom i zdrav\u00ed kost\u00ed. Ve vod\u011b nabobtnaj\u00ed a prodlu\u017euj\u00ed pocit sytosti. T\u00edm pom\u00e1haj\u00ed omezit p\u0159ej\u00edd\u00e1n\u00ed. Doporu\u010den\u00e1 denn\u00ed d\u00e1vka je <strong>15\u201320 g.<\/strong> Do j\u00eddeln\u00ed\u010dku je vhodn\u00e9 je za\u0159azovat postupn\u011b a s dostatkem tekutin, aby nezp\u016fsobily tr\u00e1vic\u00ed pot\u00ed\u017ee. Nej\u010dast\u011bji se p\u0159id\u00e1vaj\u00ed do smoothies, jogurt\u016f a ovesn\u00fdch ka\u0161\u00ed. Slou\u017e\u00ed jako z\u00e1klad chia pudinku nebo dom\u00e1c\u00edho chia d\u017eemu. P\u0159i pe\u010den\u00ed funguj\u00ed i jako <strong>vegansk\u00e1 n\u00e1hrada vajec<\/strong> (sm\u00edch\u00e1n\u00edm 1\u20132 l\u017eic sem\u00ednek se 3 l\u017e\u00edcemi vody).<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cht\u011bli byste zlep\u0161it sv\u00e9 stravov\u00e1n\u00ed a obohatit j\u00eddeln\u00ed\u010dek n\u011bjakou tou <strong>superpotravinou<\/strong>? V tom p\u0159\u00edpad\u011b mohou b\u00fdt <strong>chia sem\u00ednka<\/strong> spr\u00e1vnou volbou! Obsahuj\u00ed toti\u017e <strong>slu\u0161n\u00e9 mno\u017estv\u00ed zdrav\u00fdch tuk\u016f<\/strong>, <strong>vl\u00e1kniny<\/strong> a <strong>dal\u0161\u00edch prosp\u011b\u0161n\u00fdch l\u00e1tek<\/strong>, d\u00edky kter\u00fdm se py\u0161n\u00ed mnoha <strong>benefity pro zdrav\u00ed<\/strong>. Jejich velkou v\u00fdhodou tak\u00e9 je, \u017ee je lze <strong>jednodu\u0161e zakomponovat do j\u00eddeln\u00ed\u010dku<\/strong>. Pod\u00edvejme se spole\u010dn\u011b na to, jak v\u00e1m chia sem\u00ednka mohou pomoci zlep\u0161it zdrav\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku se do\u010dtete o vlivu chia sem\u00ednek na tyto 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 is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background has-regular-font-size has-custom-font-size wp-element-button\" href=\"#kardiovaskularni-zdravi\" style=\"border-radius:0px\">KARDIOVASKUL\u00c1RN\u00cd ZDRAV\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 is-style-fill\"><a class=\"wp-block-button__link has-orange-background-color has-background has-regular-font-size has-custom-font-size wp-element-button\" href=\"#hladina-cukru-v-krvi\" style=\"border-radius:0px\">HLADINA CUKRU V KRVI<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background has-regular-font-size has-custom-font-size wp-element-button\" href=\"#zdravi-mikrobiomu\" style=\"border-radius:0px\">ZDRAV\u00cd MIKROBIOMU<\/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 has-regular-font-size has-custom-font-size wp-element-button\" href=\"#zdravi-kosti\" style=\"border-radius:0px\">ZDRAV\u00cd 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\"><a class=\"wp-block-button__link has-orange-background-color has-background has-regular-font-size has-custom-font-size wp-element-button\" href=\"#oxidacni-stres\" style=\"border-radius:0px\">OXIDA\u010cN\u00cd 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_jsou_chia_seminka\"><\/span>Co jsou chia sem\u00ednka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.cz\/chia-seminka.html\">Chia sem\u00ednka<\/a><\/strong> jsou drobn\u00e1 sem\u00ednka rostliny s n\u00e1zvem <strong>\u0161alv\u011bj hisp\u00e1nsk\u00e1<\/strong> (<em>Salvia hispanica<\/em>), kter\u00e1 poch\u00e1z\u00ed z <strong>Mexika<\/strong> a <strong>severn\u00ed Guatemaly<\/strong>. Nejsou v\u0161ak \u017e\u00e1dnou novinkou, pr\u00e1v\u011b naopak. P\u011bstovali je u\u017e <strong>starov\u011bc\u00ed Azt\u00e9kov\u00e9 a Mayov\u00e9<\/strong>, kte\u0159\u00ed je p\u0159i <strong>n\u00e1bo\u017eensk\u00fdch ceremoni\u00edch<\/strong> a <strong>ob\u0159adech<\/strong> nab\u00edzeli sv\u00fdm boh\u016fm. Krom\u011b toho je vyu\u017e\u00edvali tak\u00e9 jako potravinu v kosmetice, ale i lidov\u00e9 medic\u00edn\u011b. Ve skute\u010dnosti je \u201echia\u201c starov\u011bk\u00e9 maysk\u00e9 slovo a znamen\u00e1 s\u00edla.&nbsp;<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 sem\u00ednky jste se u\u017e ur\u010dit\u011b setkali. Jsou to <strong>mal\u00e1 ploch\u00e1 sem\u00ednka s ov\u00e1ln\u00fdm tvarem a lesklou texturou<\/strong>. Existuje n\u011bkolik druh\u016f, kter\u00e9 se od sebe li\u0161\u00ed barvou. Nej\u010dast\u011bji se setk\u00e1v\u00e1me s <strong>\u010dern\u00fdmi<\/strong> \u010di <strong>tmav\u011b hn\u011bd\u00fdmi<\/strong>. Ty poch\u00e1zej\u00ed z ji\u017e zmi\u0148ovan\u00e9 \u0161alv\u011bje hisp\u00e1nsk\u00e9. Ze stejn\u00e9 rostliny poch\u00e1zej\u00ed i <strong>b\u00edl\u00e1 chia sem\u00ednka<\/strong>. Krom\u011b t\u011bchto v\u0161ak existuj\u00ed i <strong>zlat\u00e1 chia sem\u00ednka<\/strong>, kter\u00e1 poch\u00e1zej\u00ed ze \u0161alv\u011bje kalifornsk\u00e9 (<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.cz\/blog\/wp-content\/uploads\/2024\/02\/chia-semienka-1124x779.jpg\" alt=\"chia sem\u00ednka\" class=\"wp-image-524545\" title=\"Chia sem\u00ednka\" 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 sem\u00ednka jsou dnes velmi obl\u00edben\u00e1 a d\u00edky benefit\u016fm, kter\u00e9 mohou m\u00edt na lidsk\u00fd organismus, jsou \u010dasto ozna\u010dov\u00e1na jako <strong><a href=\"https:\/\/cz.canary.gymbeam.dev\/blog\/superpotraviny-a-jejich-ucinky-pro-zdravi-a-imunitu\/\">superpotravina<\/a><\/strong>. Jsou bohat\u00e1 na mnoh\u00e9 \u017eiviny, jako nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/omega-3-mastne-kyseliny-konzumujete-jich-dostatek-a-ve-spravnem-pomeru-k-omega-6\/\"><strong>omega-3 mastn\u00e9 kyseliny<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\">vl\u00e1kninu<\/a><\/strong> \u010di dal\u0161\u00ed biologicky aktivn\u00ed l\u00e1tky, d\u00edky nim\u017e maj\u00ed jedine\u010dn\u00e9 vlastnosti na na\u0161e zdrav\u00ed.<\/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=\"5585,59932,74083,113641,115885\" ><\/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=\"Jake_ucinky_maji_chia_seminka_na_zdravi\"><\/span>Jak\u00e9 \u00fa\u010dinky maj\u00ed chia sem\u00ednka na zdrav\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"kardiovaskularni-zdravi\">1. Podporuj\u00ed kardiovaskul\u00e1rn\u00ed zdrav\u00ed<\/h3>\n\n\n\n<p>Chia sem\u00ednka mohou <strong>pomoci sn\u00ed\u017eit riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed<\/strong>. Py\u0161n\u00ed se toti\u017e pom\u011brn\u011b <strong>slu\u0161n\u00fdm pod\u00edlem omega-3 mastn\u00fdch kyselin<\/strong>, kter\u00e9 pat\u0159\u00ed mezi jedny z nejlep\u0161\u00edch tuk\u016f pro zdrav\u00ed srdce. Je to zejm\u00e9na d\u00edky <strong>kyselin\u011b alfa-linolenov\u00e9 (ALA)<\/strong>, kter\u00e1 se spojuje s <strong>protiz\u00e1n\u011btliv\u00fdmi \u00fa\u010dinky<\/strong> a <strong>sni\u017eov\u00e1n\u00edm LDL (\u0161patn\u00e9ho) cholesterolu<\/strong>.&nbsp;<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 se tak\u00e9 spojuj\u00ed se <strong>sni\u017eov\u00e1n\u00edm hladiny triglycerid\u016f<\/strong>, co\u017e je stejn\u011b d\u016fle\u017eit\u00e9 p\u0159i <strong>udr\u017een\u00ed zdrav\u00ed srdce<\/strong>. Vy\u0161\u0161\u00ed hladina triglycerid\u016f se toti\u017e poj\u00ed s vy\u0161\u0161\u00edm rizikem vzniku srde\u010dn\u011b-c\u00e9vn\u00edch probl\u00e9m\u016f. Krom\u011b toho, tyto mastn\u00e9 kyseliny maj\u00ed tak\u00e9 <strong>p\u0159\u00edzniv\u00fd vliv na sni\u017eov\u00e1n\u00ed krevn\u00edho tlaku<\/strong>. Studie poukazuj\u00ed tak\u00e9 na jejich <strong>antitrombotick\u00fd efekt<\/strong> a tedy <strong>schopnost sni\u017eovat sr\u00e1\u017elivost krve<\/strong> a <strong>p\u0159edch\u00e1zet vzniku krevn\u00edch sra\u017eenin<\/strong>. Pom\u00e1haj\u00ed tak\u00e9 p\u0159i <strong>prevenci arteroskler\u00f3zy<\/strong> (kornat\u011bn\u00ed tepen), kter\u00e1 m\u016f\u017ee v\u00e9st nap\u0159\u00edklad k infarktu \u010di mrtvici. Omega-3 MK mohou b\u00fdt tak\u00e9 prosp\u011b\u0161n\u00e9 i v p\u0159\u00edpad\u011b arytmie.&nbsp;<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>Pokud byste se cht\u011bli dozv\u011bd\u011bt v\u00edce o Omega-3 mastn\u00fdch kyselin\u00e1ch, ur\u010dit\u011b by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek na t\u00e9ma <a href=\"https:\/\/gymbeam.cz\/blog\/omega-3-mastne-kyseliny-konzumujete-jich-dostatek-a-ve-spravnem-pomeru-k-omega-6\/\"><strong>Omega-3 mastn\u00e9 kyseliny: Jak\u00fd maj\u00ed vliv na mozek, srdce, o\u010di nebo svaly a jak je u\u017e\u00edvat?<\/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.cz\/blog\/wp-content\/uploads\/2024\/02\/bg_iva_drumeva_032022_06-749x1124.jpg\" alt=\"chia sem\u00ednka \u00fa\u010dinky\" class=\"wp-image-524569\" title=\"Chia sem\u00ednka\" 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\u00ed hladinu cukru v krvi<\/h3>\n\n\n\n<p>Chia sem\u00ednka jsou v\u00fdborn\u00fdm zdrojem vl\u00e1kniny, kvalitn\u00edch b\u00edlkovin a komplexn\u00edch sacharid\u016f, d\u00edky \u010demu\u017e <strong>pom\u00e1haj\u00ed regulovat hladinu cukru v krvi<\/strong>. Vl\u00e1knina toti\u017e zpomaluje a prodlu\u017euje proces vst\u0159eb\u00e1v\u00e1n\u00ed cukr\u016f, d\u00edky \u010demu\u017e p\u0159id\u00e1n\u00ed chia sem\u00ednek do j\u00eddel m\u016f\u017ee <strong>zm\u00edrnit kol\u00eds\u00e1n\u00ed hladiny cukru v krvi<\/strong> (glykemie). V dlouhodob\u00e9m \u010dasov\u00e9m horizontu m\u016f\u017ee b\u00fdt tak konzumace chia sem\u00ednek prosp\u011b\u0161n\u00e1 i <strong>p\u0159i sni\u017eov\u00e1n\u00ed inzul\u00ednov\u00e9 rezistence<\/strong>.&nbsp;<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>Tyto benefity chia sem\u00ednek mohou pomoci <strong>p\u0159edch\u00e1zet vzniku metabolick\u00e9ho syndromu<\/strong> \u010di <strong>diabetu 2. typu<\/strong>. Byly dokonce provedeny studie, kter\u00e9 zjistily, \u017ee <strong>chl\u00e9b vyroben\u00fd z chia sem\u00ednek m\u00e1 ni\u017e\u0161\u00ed glykemick\u00fd index<\/strong> a rozkol\u00eds\u00e1 hladinu cukru v krvi m\u00e9n\u011b ne\u017e tradi\u010dn\u00ed chl\u00e9b z p\u0161enice.&nbsp;<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=\"zdravi-mikrobiomu\">3. Jsou prosp\u011b\u0161n\u00e9 pro zdrav\u00ed mikrobiomu<\/h3>\n\n\n\n<p>D\u00edky <strong><a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\">vl\u00e1knin\u011b<\/a><\/strong> (chia sem\u00ednka obsahuj\u00ed jak rozpustnou, tak nerozpustnou vl\u00e1kninu) <strong>p\u016fsob\u00ed jako prebiotikum<\/strong> a podporuj\u00ed tak <strong>aktivitu a r\u016fst zdrav\u00ed prosp\u011b\u0161n\u00fdch st\u0159evn\u00edch bakteri\u00ed<\/strong>. Ty jsou zn\u00e1m\u00e9 pod ozna\u010den\u00edm <strong>mikrobiom<\/strong>, ale tak\u00e9 <strong>st\u0159evn\u00ed mikrofl\u00f3ra<\/strong>. Stav na\u0161ich miliard koloniz\u00e1tor\u016f je pro n\u00e1s d\u016fle\u017eit\u00fd, nebo\u0165 se pod\u00edlej\u00ed na <strong>zdrav\u00e9m tr\u00e1ven\u00ed<\/strong>, ale zapojuj\u00ed se tak\u00e9 do proces\u016f souvisej\u00edc\u00edch s <strong>imunitn\u00edm syst\u00e9mem<\/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 is-style-default\" id=\"zdravi-kosti\">4. Podporuj\u00ed zdrav\u00ed kost\u00ed<\/h3>\n\n\n\n<p>Chia sem\u00ednka obsahuj\u00ed miner\u00e1ly, jako je <strong>fosfor, v\u00e1pn\u00edk, ho\u0159\u010d\u00edk<\/strong> \u010di <strong>drasl\u00edk<\/strong>, kter\u00e9 hraj\u00ed d\u016fle\u017eitou roli p\u0159i <strong>udr\u017een\u00ed zdrav\u00ed kost\u00ed<\/strong>. Nap\u0159\u00edklad takov\u00fd <strong>v\u00e1pn\u00edk<\/strong> m\u00e1 v t\u011ble mnoho d\u016fle\u017eit\u00fdch funkc\u00ed. Ty nejhlavn\u011bj\u0161\u00ed jsou pr\u00e1v\u011b v souvislosti se <strong>zdrav\u00edm kost\u00ed a zub\u016f<\/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 v t\u011ble vyskytuje jeho dlouhodob\u00fd <strong>nedostatek, m\u016f\u017ee v\u00e9st ke vzniku osteopor\u00f3zy a zv\u00fd\u0161en\u00e9mu riziku zlomenin<\/strong>. Dostate\u010dn\u011b pevn\u00e9 kosti jsou d\u016fle\u017eit\u00e9 po cel\u00fd \u017eivot, zejm\u00e9na ve st\u00e1\u0159\u00ed, kdy jejich hor\u0161\u00ed kvalita m\u016f\u017ee znamenat riziko zlomenin po p\u00e1du. Zakomponov\u00e1n\u00ed <strong>chia sem\u00ednek do j\u00eddeln\u00ed\u010dku<\/strong> tak m\u016f\u017ee <strong>pomoci s p\u00e9\u010d\u00ed o zdrav\u00ed 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=\"oxidacni-stres\">5. Pom\u00e1haj\u00ed bojovat s voln\u00fdmi radik\u00e1ly a sni\u017euj\u00ed z\u00e1n\u011bt<\/h3>\n\n\n\n<p>Chia sem\u00ednka jsou zdrojem mnoha <strong>antioxidant\u016f<\/strong>, kter\u00e9 <strong>chr\u00e1n\u00ed bu\u0148ky t\u011bla p\u0159ed voln\u00fdmi radik\u00e1ly<\/strong>. Obsahuj\u00ed nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/kvercetin-gymbeam.html\"><strong>kvercetin<\/strong><\/a>, kter\u00fd m\u00e1 schopnost <strong>bojovat proti z\u00e1n\u011btu<\/strong> a <strong>chr\u00e1nit bu\u0148ky p\u0159ed oxida\u010dn\u00edm stresem<\/strong>. Ten vznik\u00e1, kdy\u017e se v t\u011ble <strong>naru\u0161\u00ed rovnov\u00e1ha mezi mno\u017estv\u00edm voln\u00fdch radik\u00e1l\u016f<\/strong> a <strong>schopnosti organismu zne\u0161kodnit je<\/strong>.&nbsp;<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>Voln\u00e9 radik\u00e1ly tak pak mohou napadat bu\u0148ky a po\u0161kozovat je. <strong>Oxida\u010dn\u00ed stres<\/strong> se m\u016f\u017ee pod\u00edlet na vzniku n\u011bkolika onemocn\u011bn\u00ed, jako je <strong>cukrovka, arteroskler\u00f3za<\/strong> (kornat\u011bn\u00ed tepen), <strong>z\u00e1n\u011btliv\u00e9 stavy, vysok\u00fd krevn\u00ed tlak<\/strong> \u010di neurodegenerativn\u00ed onemocn\u011bn\u00ed, jako je <strong>Parkinsonova<\/strong> \u010di <strong>Alzheimerova choroba<\/strong>. \u00dakolem antioxidant\u016f je <strong>bojovat proti oxida\u010dn\u00edmu stresu<\/strong> t\u00edm, \u017ee <strong>zachyt\u00ed voln\u00e9 radik\u00e1ly a odstran\u00ed je<\/strong>.&nbsp;<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>Pro zaj\u00edmavost, potraviny, kter\u00e9 jsou bohat\u00e9 na <strong>kvercetin<\/strong>, jsou ji\u017e dlouhodob\u011b v hled\u00e1\u010dku v\u011bdc\u016f i p\u0159i zkoum\u00e1n\u00ed jejich <strong>potenci\u00e1lu <a href=\"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/\">zpomalit a odd\u00e1lit proces st\u00e1rnut\u00ed<\/a><\/strong>.&nbsp;<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=\"Nutricni_hodnoty_chia_seminek\"><\/span>Nutri\u010dn\u00ed hodnoty chia sem\u00ednek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Pr\u016fm\u011brn\u00fd obsah energie a \u017eivin v chia sem\u00ednk\u00e1ch<\/h3>\n\n\n\n<p>Chia sem\u00ednka jsou cen\u011bna d\u00edky jejich bohat\u00e9mu nutri\u010dn\u00edmu profilu. Jsou zdrojem <a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\"><strong>zdrav\u00fdch tuk\u016f<\/strong><\/a>, <strong>aminokyselin, vl\u00e1kniny<\/strong>, ale i <strong>miner\u00e1l\u016f<\/strong>.<\/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\"><p style=\"text-align: center\">Nutri\u010dn\u00ed hodnoty<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">100 g<\/p><\/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; mononenasycen\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; polynenasycen\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\">B\u00edlkoviny<\/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_obsazene_v_chia_seminkach\"><\/span>Makro\u017eiviny obsa\u017een\u00e9 v chia sem\u00ednk\u00e1ch<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 sem\u00ednka obsahuj\u00ed pom\u011brn\u011b n\u00edzk\u00e9 mno\u017estv\u00ed t\u00e9to makro\u017eiviny. Jde p\u0159ev\u00e1\u017en\u011b o <strong>komplexn\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\">sacharidy<\/a><\/strong>, a tedy sacharidy slo\u017een\u00e9 z dlouh\u00fdch \u0159et\u011bzc\u016f jednoduch\u00fdch cukr\u016f, mezi n\u011b\u017e se \u0159ad\u00ed <strong>\u0161kroby<\/strong>, zn\u00e1m\u00e9 tak\u00e9 jako polysacharidy, <strong>celul\u00f3za<\/strong> a <strong>vl\u00e1knina<\/strong>. Chia sem\u00ednka jsou bohat\u00e1 pr\u00e1v\u011b na <strong>vl\u00e1kninu<\/strong>. A\u017e <strong>80 % sacharid\u016f<\/strong>, kter\u00e9 tato sem\u00ednka obsahuj\u00ed, je toti\u017e<strong> ve form\u011b vl\u00e1kniny<\/strong>, a to v obou jej\u00edch podob\u00e1ch \u2013 rozpustn\u00e9 a nerozpustn\u00e9.&nbsp;<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 sem\u00ednka obsahuj\u00ed <strong>mononenasycen\u00e9<\/strong> a <strong>polynenasycen\u00e9 mastn\u00e9 kyseliny<\/strong>, kter\u00e9 pat\u0159\u00ed mezi zdrav\u00e9 tuky. Unik\u00e1tn\u00ed vlastnost\u00ed chia sem\u00ednek je jejich <strong>vysok\u00fd obsah jedn\u00e9 z omega-3 MK<\/strong>, a to <strong>kyseliny alfa-linolenov\u00e9 (ALA)<\/strong>. Z n\u00ed se pak v t\u011ble tvo\u0159\u00ed <strong>kyselina eikosapentaenov\u00e1 (EPA)<\/strong> a <strong>kyselina dokosahexaenov\u00e1 (DHA)<\/strong>, kter\u00e9 jsou pot\u0159ebn\u00e9 pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed mozku, srdce 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. B\u00edlkoviny<\/h3>\n\n\n\n<p>Chia sem\u00ednka obsahuj\u00ed tak\u00e9 zna\u010dn\u00fd pod\u00edl <a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\">b\u00edlkovin<\/a>. Pozoruhodn\u00e9 je, \u017ee obsahuj\u00ed <strong>v\u0161ech 9 <a href=\"https:\/\/gymbeam.cz\/blog\/esencialni-aminokyseliny-eaa-a-jejich-ucinky-zdroje-a-davkovani\/\">esenci\u00e1ln\u00edch aminokyselin<\/a><\/strong> ve zcela p\u0159\u00edzniv\u00e9m pom\u011bru. Maj\u00ed tak pom\u011brn\u011b <strong>p\u0159\u00edzniv\u00e9 aminokyselinov\u00e9 spektrum<\/strong>, d\u00edky \u010demu\u017e jsou <strong>vysoce kvalitn\u00edm a plnohodnotn\u00fdm zdrojem rostlinn\u00fdch b\u00edlkovin<\/strong>. Tak se ur\u010dit\u011b neztrat\u00ed v j\u00eddeln\u00ed\u010dku \u017e\u00e1dn\u00e9ho vegana.&nbsp;<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_obsazene_v_chia_seminkach\"><\/span>Mikro\u017eiviny obsa\u017een\u00e9 v chia sem\u00ednk\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chia sem\u00ednka jsou bohat\u00e1 na n\u011bkolik miner\u00e1l\u016f, z nich\u017e maj\u00ed obzvl\u00e1\u0161t\u011b vysok\u00fd obsah <strong>fosforu, magnesia, drasl\u00edku, v\u00e1pn\u00edku, manganu<\/strong> a <strong>selenu<\/strong>.<strong>&nbsp;<\/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> p\u0159isp\u00edv\u00e1 ke <strong>zdrav\u00ed kost\u00ed a tk\u00e1n\u00ed<\/strong>. <a href=\"https:\/\/gymbeam.cz\/magnezium\"><strong>Magnesium<\/strong><\/a> je miner\u00e1l, kter\u00fd t\u011blo nezbytn\u011b pot\u0159ebuje pro z\u00e1kladn\u00ed funkce a udr\u017een\u00ed optim\u00e1ln\u00edho zdrav\u00ed. Hraje d\u016fle\u017eitou roli p\u0159i <strong>spr\u00e1vn\u00e9m fungov\u00e1n\u00ed nervov\u00e9 soustavy<\/strong> a tak\u00e9 svalstva. <strong><a href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/\">Nedostatek ho\u0159\u010d\u00edku<\/a><\/strong> se m\u016f\u017ee projevit <strong>zv\u00fd\u0161enou \u00fanavou, zm\u011bnami n\u00e1lad, zhor\u0161enou schopnost\u00ed soust\u0159ed\u011bn\u00ed<\/strong> \u010di <strong>svalov\u00fdmi k\u0159e\u010demi<\/strong>. <strong><a href=\"https:\/\/gymbeam.cz\/draslik-gymbeam.html\">Drasl\u00edk<\/a><\/strong> je nezbytn\u00fd pro mnoho proces\u016f v t\u011ble, v\u010detn\u011b spr\u00e1vn\u00e9 funkce nervov\u00e9ho syst\u00e9mu, sval\u016f i ledvin. <strong><a href=\"https:\/\/gymbeam.cz\/vapnik-gymbeam.html\">V\u00e1pn\u00edk<\/a><\/strong> je zase nezbytn\u00fd pro <strong>kosti<\/strong> a <strong>svalstvo<\/strong>. <strong>Mangan<\/strong> se pod\u00edl\u00ed na <strong>energetick\u00e9m metabolismu<\/strong> a <strong>imunitn\u00ed funkci<\/strong>, zat\u00edmco <strong><a href=\"https:\/\/gymbeam.cz\/selen-gymbeam.html\">selen<\/a><\/strong> je nezbytn\u00fd pro <strong>tvorbu hormon\u016f \u0161t\u00edtn\u00e9 \u017el\u00e1zy<\/strong> a <strong>regulaci z\u00e1n\u011btliv\u00fdch proces\u016f v t\u011ble<\/strong>.&nbsp;<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 sem\u00ednka tak\u00e9 obsahuj\u00ed <strong><a href=\"https:\/\/gymbeam.cz\/zelezo-gymbeam.html\">\u017eelezo<\/a><\/strong> a <strong><a href=\"https:\/\/gymbeam.cz\/zinek-100-tab-gymbeam.html\">zinek<\/a><\/strong>, ale t\u011blo je m\u016f\u017ee <strong>h\u016f\u0159e vst\u0159eb\u00e1vat kv\u016fli obsahu kyseliny fytov\u00e9<\/strong>.&nbsp;<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 sem\u00ednka jsou tak\u00e9 bohat\u00fdm zdrojem <strong>polyfenol\u016f<\/strong>, a tedy antioxidant\u016f. Obsahuj\u00ed nap\u0159\u00edklad ji\u017e zmi\u0148ovan\u00fd <strong>kvercetin<\/strong>, ale tak\u00e9 <strong><a href=\"https:\/\/gymbeam.cz\/rutin-gymbeam.html\">rutin<\/a><\/strong>, <strong>kyselinu chlorogenovou<\/strong> \u010di <strong>kyselinu k\u00e1vovou<\/strong>, kter\u00e9 v t\u011ble bojuj\u00ed proti voln\u00fdm radik\u00e1l\u016fm.<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.cz\/blog\/wp-content\/uploads\/2024\/02\/sk_choco_chia_puding_042022_14-1-1124x749.jpg\" alt=\"chia \u010dokol\u00e1dov\u00fd pudink\" class=\"wp-image-524585\" title=\"Chia sem\u00ednka a chia pudink\" 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_seminka_a_hubnuti\"><\/span>Chia sem\u00ednka a hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 jste se u\u017e setkali s tvrzen\u00edm, \u017ee chia sem\u00ednka pom\u00e1haj\u00ed p\u0159i hubnut\u00ed. Toto tvrzen\u00ed je tak trochu pravda, ale tak\u00e9 ne. Jedn\u00e1 se sp\u00ed\u0161e o fakt, \u017ee chia sem\u00ednka maj\u00ed <strong>vysok\u00fd obsah vl\u00e1kniny<\/strong> a <strong>schopnost absorbovat vodu<\/strong>. Ur\u010dit\u011b to zn\u00e1te, kdy\u017e jste dali chia sem\u00ednka do vody \u010di ml\u00e9ka, tak jste mohli pozorovat, jak nabobtnali. Podobn\u00fd proces se d\u011bje i v t\u011ble. P\u0159i jejich konzumaci zv\u011bt\u0161\u00ed objem zkonzumovan\u00e9ho j\u00eddla v tr\u00e1vic\u00edm traktu, co\u017e m\u016f\u017ee v\u00e9st k <strong>prodlou\u017een\u00ed pocitu sytosti<\/strong> a <strong>sn\u00ed\u017een\u00ed p\u0159\u00edjmu potravy<\/strong>. Chia sem\u00ednka tedy mohou pomoci <strong>p\u0159edch\u00e1zet p\u0159ej\u00edd\u00e1n\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Av\u0161ak ve v\u011bdeck\u00e9 komunit\u011b neexistuj\u00ed studie, kter\u00e9 by vysloven\u011b potvrzovaly p\u0159\u00edm\u00fd vliv chia sem\u00ednek na hubnut\u00ed. Nav\u00edc tato sem\u00ednka obsahuj\u00ed <strong>pom\u011brn\u011b vysok\u00e9 mno\u017estv\u00ed tuk\u016f<\/strong> a t\u00edm p\u00e1dem jsou i <strong>kalori\u010dt\u011bj\u0161\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud je tedy p\u0159\u00edjem chia sem\u00ednek v m\u00ed\u0159e a zakomponov\u00e1n do pestr\u00e9ho j\u00eddeln\u00ed\u010dku, kter\u00fd respektuje <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\">kalorick\u00fd deficit<\/a><\/strong>, <strong>m\u016f\u017eete jimi podpo\u0159it hubnut\u00ed d\u00edky obsahu vl\u00e1kniny a zv\u00fd\u0161en\u00e9mu pocitu sytosti<\/strong>. Naopak, budete-li j\u00edst p\u0159\u00edli\u0161 mnoho chia sem\u00ednek, m\u016f\u017eete si nav\u00fd\u0161it kalorick\u00fd p\u0159\u00edjem, co\u017e hubnut\u00ed prosp\u00edvat nebude.<\/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=\"Mohou_mit_chia_seminka_vedlejsi_ucinky\"><\/span>Mohou m\u00edt chia sem\u00ednka vedlej\u0161\u00ed \u00fa\u010dinky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e se chia sem\u00ednka konzumuj\u00ed s m\u00edrou, jsou bezpe\u010dn\u00e1 a nespojuj\u00ed se s \u017e\u00e1dn\u00fdmi nep\u0159\u00edzniv\u00fdmi \u00fa\u010dinky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia sem\u00ednka ale obsahuj\u00ed <strong>vysok\u00fd pod\u00edl vl\u00e1kniny<\/strong>. Ta je pro lidsk\u00e9 t\u011blo nezbytn\u00e1, nebo\u0165 <strong>podporuje zdrav\u00ed tr\u00e1vic\u00edho traktu<\/strong>. Je-li v\u0161ak jej\u00ed konzumace vysok\u00e1, m\u016f\u017ee u n\u011bkter\u00fdch lid\u00ed vyvolat probl\u00e9my. Ty mohou nastat i p\u0159i n\u00e1hl\u00e9m zv\u00fd\u0161en\u00ed mno\u017estv\u00ed vl\u00e1kniny, na kter\u00e9 t\u011blo nen\u00ed zvykl\u00e9. <strong>Nadm\u011brn\u00fd p\u0159\u00edjem vl\u00e1kniny<\/strong> m\u016f\u017ee zp\u016fsobit <strong>bolesti \u017ealudku, pr\u016fjmy, nad\u00fdm\u00e1n\u00ed<\/strong> \u010di <strong>plynatost<\/strong>.&nbsp;<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>Tyto probl\u00e9my se mohou vyskytnout i tehdy, kdy\u017e je vysok\u00fd p\u0159\u00edjem vl\u00e1kniny spojen s nedostate\u010dnou hydratac\u00ed. Voda je toti\u017e pot\u0159ebn\u00e1 k tomu, aby pomohla vl\u00e1knin\u011b proj\u00edt tr\u00e1vic\u00edm traktem. T\u011bmto probl\u00e9m\u016fm lze u v\u011bt\u0161iny lid\u00ed <strong>p\u0159edej\u00edt pomal\u00fdm a postupn\u00fdm zvy\u0161ov\u00e1n\u00edm p\u0159\u00edjmu vl\u00e1kniny<\/strong> spojen\u00fdm s dostate\u010dn\u00fdm pitn\u00fdm re\u017eimem.&nbsp;<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>Jako v\u0161echna sem\u00ednka, i chia sem\u00ednka obsahuj\u00ed zmi\u0148ovanou <strong>kyselinu fytovou<\/strong>. Jedn\u00e1 se o rostlinnou slou\u010deninu, kter\u00e1 se <strong>v\u00e1\u017ee s n\u011bkter\u00fdmi miner\u00e1ly<\/strong>, jako je <strong>zinek<\/strong> \u010di <strong>\u017eelezo<\/strong>, a inhibuje jejich vst\u0159eb\u00e1v\u00e1n\u00ed z potravin. To znamen\u00e1, \u017ee <strong>m\u016f\u017ee zhor\u0161it vst\u0159eb\u00e1v\u00e1n\u00ed t\u011bchto miner\u00e1l\u016f<\/strong>.&nbsp;<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>Rizikem konzumace chia sem\u00ednek m\u016f\u017ee b\u00fdt i alergick\u00e1 reakce, ale jde v\u011bt\u0161inou o vz\u00e1cn\u00e9 p\u0159\u00edpady.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia sem\u00ednka obsahuj\u00ed <strong>mnoho prosp\u011b\u0161n\u00fdch \u017eivin<\/strong> a mohou se pochlubit v\u00edce <strong>zdravotn\u00edmi benefity<\/strong>, d\u00edky \u010demu\u017e jsou pro v\u011bt\u0161inu lid\u00ed skv\u011bl\u00fdm dopl\u0148kem j\u00eddeln\u00ed\u010dku. Kl\u00ed\u010dov\u00e1 je jejich <strong>konzumace s m\u00edrou<\/strong>. Pokud v\u0161ak m\u00e1te n\u011bjak\u00e9 zdravotn\u00ed pot\u00ed\u017ee nebo si nejste jisti, ur\u010dit\u011b se p\u0159ed zah\u00e1jen\u00edm konzumace chia sem\u00ednek <strong>pora\u010fte s va\u0161\u00edm o\u0161et\u0159uj\u00edc\u00edm l\u00e9ka\u0159em<\/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=\"Jak_skladovat_chia_seminka\"><\/span>Jak skladovat chia sem\u00ednka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Spr\u00e1vn\u00e9 skladov\u00e1n\u00ed<\/strong> je d\u016fle\u017eit\u00e9 pro <strong>zachov\u00e1n\u00ed \u010derstvosti a kvality chia sem\u00ednek<\/strong>. Aby si tato obl\u00edben\u00e1 superpotravina udr\u017eela sv\u00e9 prosp\u011b\u0161n\u00e9 vlastnosti, je ide\u00e1ln\u00ed skladovat ji <strong>ve vzduchot\u011bsn\u00e9 n\u00e1dob\u011b na tmav\u00e9m a chladn\u00e9m m\u00edst\u011b<\/strong>. Vystaven\u00ed chia sem\u00ednek vlhkosti, vzduchu, ale i teplu \u010di p\u0159\u00edm\u00e9mu slune\u010dn\u00edmu z\u00e1\u0159en\u00ed by mohlo zhor\u0161it jejich kvalitu a znehodnotit je.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chia sem\u00ednka maj\u00ed schopnost udr\u017eovat vlhkost, proto je skladujte <strong>na such\u00e9m m\u00edst\u011b<\/strong>. Mohou tak\u00e9 absorbovat r\u016fzn\u00e9 v\u016fn\u011b a pachy, proto je rad\u011bji skladujte mimo aromatick\u00e9 ko\u0159en\u00ed \u010di \u010dist\u00edc\u00ed l\u00e1tky.<\/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>Zaj\u00edm\u00e1 v\u00e1s, jak spr\u00e1vn\u011b skladovat nejen chia sem\u00ednka, ale tak\u00e9 dal\u0161\u00ed potraviny? Na toto t\u00e9ma jsme pro v\u00e1s sepsali cel\u00fd \u010dl\u00e1nek! P\u0159e\u010dt\u011bte si v\u00edce o tom, <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spravne-skladovat-potraviny-aby-vydrzely-co-nejdele\/\"><strong>jak spr\u00e1vn\u011b skladovat potraviny, aby vydr\u017eely co nejd\u00e9le<\/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.cz\/blog\/wp-content\/uploads\/2024\/02\/iStock-1190361852-1124x749.jpg\" alt=\"Jak skladovat chia sem\u00ednka?\" class=\"wp-image-524603\" title=\"Chia sem\u00ednka a dal\u0161\u00ed sem\u00ednka\" 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=\"Jak_zaradit_chia_seminka_do_jidelnicku\"><\/span>Jak za\u0159adit chia sem\u00ednka do j\u00eddeln\u00ed\u010dku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud je\u0161t\u011b s konzumac\u00ed chia sem\u00ednek nem\u00e1te zku\u0161enosti, <strong>za\u010dn\u011bte pomalu<\/strong>, aby m\u011blo va\u0161e t\u011blo \u010das p\u0159izp\u016fsobit se. Ujist\u011bte se tak\u00e9, \u017ee m\u00e1te <strong>dostate\u010dn\u00fd p\u0159\u00edjem vody<\/strong>. Sem\u00ednka rad\u011bji p\u0159ed konzumac\u00ed nechte nabobtnat, abyste maximalizovali jejich vlastnosti. Chia sem\u00ednka, na rozd\u00edl od <a href=\"https:\/\/gymbeam.cz\/bio-lnena-semena-hneda-vanavita.html\">ln\u011bn\u00fdch<\/a>, nen\u00ed t\u0159eba p\u0159ed konzumac\u00ed poml\u00edt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u0159adit chia sem\u00ednka do j\u00eddeln\u00ed\u010dku lze r\u016fzn\u00fdmi zp\u016fsoby. Hod\u00ed se <strong>pro p\u0159\u00edpravu v\u00edce sladk\u00fdch i slan\u00fdch dobrot<\/strong>. Nav\u00edc jsou <strong>p\u0159irozen\u011b bez lepku<\/strong>, co\u017e z nich \u010din\u00ed vhodnou potravinu i <strong>p\u0159i bezlepkov\u00e9 diet\u011b<\/strong>, nap\u0159\u00edklad kv\u016fli celiakii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u016f\u017eete si z nich p\u0159ipravit <strong><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recepty-chia-pudink\/\">chia pudink<\/a><\/strong>, kter\u00fd se skv\u011ble hod\u00ed k sn\u00eddani \u010di jako sladk\u00e1 te\u010dka za ob\u011bdem. <strong>Chia pudink<\/strong> lze p\u0159ipravit na <strong>mnoho r\u016fzn\u00fdch zp\u016fsob\u016f<\/strong>. Z\u00e1klad spo\u010d\u00edv\u00e1 v <strong>namo\u010den\u00ed chia sem\u00ednek do rostlinn\u00e9ho \u010di klasick\u00e9ho ml\u00e9ka<\/strong>. Zkombinujte 4 pol\u00e9vkov\u00e9 l\u017e\u00edce chia sem\u00ednek s jednou sklenic\u00ed ml\u00e9ka, p\u0159idejte <a href=\"https:\/\/gymbeam.cz\/sladidla\">sladidlo<\/a> dle vlastn\u00edho v\u00fdb\u011bru a nechte chia odpo\u010dinout v chladni\u010dce na p\u00e1r hodin, ide\u00e1ln\u011b p\u0159es noc. Sem\u00ednka kr\u00e1sn\u011b nabobtnaj\u00ed a vytvo\u0159\u00ed konzistenci podobnou pudinku. Ten si pak m\u016f\u017eete dochutit \u010derstv\u00fdm nebo <a href=\"https:\/\/gymbeam.cz\/susene-ovoce\">su\u0161en\u00fdm ovocem<\/a>, sladk\u00fdm sirupem \u010di <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\">o\u0159\u00ed\u0161ky<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/puding-s-chia-2-1124x749.jpg\" alt=\"chia pudink\" class=\"wp-image-524621\" title=\"Chia pudink\" 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 sem\u00ednka jsou tak\u00e9 velmi obl\u00edben\u00e1 u vegan\u016f nebo lid\u00ed, kte\u0159\u00ed preferuj\u00ed rostlinn\u00e9 alternativy, jeliko\u017e se daj\u00ed skv\u011ble vyu\u017e\u00edt jako <strong>n\u00e1hrada vajec<\/strong> do pe\u010den\u00fdch recept\u016f. Na n\u00e1hradu jednoho vaj\u00ed\u010dka m\u016f\u017eete sm\u00edchat jednu a\u017e dv\u011b l\u017e\u00edce chia sem\u00ednek s alespo\u0148 t\u0159emi l\u017e\u00edcemi vody. Nechte je odst\u00e1t na 10 a\u017e 15 minut, dokud nevytvo\u0159\u00ed gelovou hmotu. Potom tuto hmotu m\u016f\u017eete pou\u017e\u00edt v receptu nam\u00edsto 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 sem\u00ednek si m\u016f\u017eete p\u0159ipravit i rychl\u00fd <strong><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-domaci-jahodovy-dzem-s-chia-seminky\/\">dom\u00e1c\u00ed chia d\u017eem<\/a><\/strong> z \u010derstv\u00e9ho bobulov\u00e9ho ovoce, kter\u00fd se bude skv\u011ble hodit <strong>nap\u0159\u00edklad k <a href=\"https:\/\/gymbeam.cz\/protein-pancake-mix-gymbeam.html\">pala\u010dink\u00e1m<\/a><\/strong>. Ovoce va\u0159te v hrnci, dokud nezm\u011bkne a nepust\u00ed \u0161\u0165\u00e1vu. Pot\u00e9 k n\u011bmu p\u0159idejte sladilo dle va\u0161eho v\u00fdb\u011bru a chia sem\u00ednka. Nechte odst\u00e1t, dokud d\u017eem nezhoustne.<\/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.cz\/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 sem\u00ednka lze vyu\u017e\u00edt i ke kl\u00ed\u010den\u00ed. <strong>Chia kl\u00ed\u010dky<\/strong> tak mohou poslou\u017eit jako zdroj v\u00fd\u017eivn\u00fdch l\u00e1tek do va\u0161ich sal\u00e1t\u016f \u010di na ozdoben\u00ed j\u00eddel.<\/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 m\u016f\u017eete chia sem\u00ednka zakomponovat do sv\u00e9ho j\u00eddeln\u00ed\u010dku i tak, \u017ee si je p\u0159id\u00e1te <strong>do jogurtu, <a href=\"https:\/\/gymbeam.cz\/kase\">obilninov\u00e9 ka\u0161e<\/a><\/strong> \u010di <strong>cere\u00e1li\u00ed<\/strong>. Rovn\u011b\u017e je m\u016f\u017eete p\u0159idat i <strong>do pe\u010den\u00ed<\/strong>, nap\u0159\u00edklad p\u0159i p\u0159\u00edprav\u011b <strong>dom\u00e1c\u00edho pe\u010diva, cookies, muffin\u016f<\/strong> \u010di dal\u0161\u00edch sladk\u00fdch dezert\u016f. M\u016f\u017eete si p\u0159ipravit rychl\u00e9 <strong>energy kuli\u010dky<\/strong> rozmixov\u00e1n\u00edm nabobtnan\u00fdch chia sem\u00ednek, datl\u00ed, kakaa a ovesn\u00fdch vlo\u010dek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vyu\u017eit\u00ed chia sem\u00ednek t\u00edmto ale nekon\u010d\u00ed. Zde jsou dal\u0161\u00ed tipy na to, jak zakomponovat chia sem\u00ednka do va\u0161eho j\u00eddeln\u00ed\u010dku:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>do vody, \u010daje \u010di d\u017eusu,<\/li>\n\n\n\n<li>do dom\u00e1c\u00ed limon\u00e1dy,<\/li>\n\n\n\n<li>do smoothies,<\/li>\n\n\n\n<li>do dom\u00e1c\u00ed granoly,<\/li>\n\n\n\n<li>do m\u00edchan\u00fdch vajec,<\/li>\n\n\n\n<li>jako k\u0159upav\u00e1 drobenka na maso \u010di ryby,<\/li>\n\n\n\n<li>do t\u011bsta na pizzu,<\/li>\n\n\n\n<li>do sal\u00e1tov\u00fdch dresink\u016f,<\/li>\n\n\n\n<li>do pol\u00e9vek a om\u00e1\u010dek na zahu\u0161t\u011bn\u00ed,<\/li>\n\n\n\n<li>do dom\u00e1c\u00edch proteinov\u00fdch ty\u010dinek,<\/li>\n\n\n\n<li>do pala\u010dinek \u010di vafl\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=\"Nejlepsi_recepty_s_chia_seminky\"><\/span>Nejlep\u0161\u00ed recepty s chia sem\u00ednky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak sami vid\u00edte, <strong>chia sem\u00ednka lze vyu\u017e\u00edt mnoha zp\u016fsoby<\/strong>, kreativit\u011b se ani v tomto p\u0159\u00edpad\u011b meze nekladou. P\u0159ipravili jsme pro v\u00e1s <strong>n\u011bkolik recept\u016f, kter\u00fdmi se m\u016f\u017eete inspirovat<\/strong> a kter\u00e9 v\u00e1m pomohou snadn\u011bji <strong>za\u0159adit tuto superpotravinu do va\u0161eho j\u00eddeln\u00ed\u010dku<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-chia-tiramisu-pudink\/\">chia tiramisu pudink<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-proteinovy-chia-pudink-s-cokoladovou-prichuti\/\">proteinov\u00fd chia pudink s \u010dokol\u00e1dovou p\u0159\u00edchut\u00ed<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kokosovy-chia-pudink-s-bananem\/\">kokosov\u00fd chia pudink s ban\u00e1nem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-sladky-bulgur-s-bananem-a-kakaovou-prichuti\/\">sladk\u00fd bulgur s ban\u00e1nem a kakaovou p\u0159\u00edchut\u00ed<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rychly-bananovy-chia-pudink-z-mandloveho-mleka\/\">rychl\u00fd ban\u00e1nov\u00fd chia pudink z mandlov\u00e9ho ml\u00e9ka<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-domaci-jahodovy-dzem-s-chia-seminky\/\">dom\u00e1c\u00ed jahodov\u00fd d\u017eem s chia sem\u00ednky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tvarohovy-chia-pudink-s-ovocem\/\">tvarohov\u00fd chia pudink s ovocem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-veganske-proteinove-susenky-s-chia-seminky\/\">vegansk\u00e9 proteinov\u00e9 su\u0161enky s chia sem\u00ednky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-proteinovy-pudink-s-chia-seminky-a-malinami\/\">proteinov\u00fd pudink s chia sem\u00ednky 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>Pokud by v\u00e1m tyto recepty nesta\u010dily, m\u016f\u017eete se inspirovat dal\u0161\u00edmi <strong><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recepty-chia-pudink\/\">23 recepty na chutn\u00e9 chia pudinky<\/a><\/strong>, kter\u00e9 jsme pro v\u00e1s p\u0159ipravili.<\/li>\n\n\n\n<li>Chcete-li se dozv\u011bd\u011bt v\u00edce informac\u00ed o r\u016fzn\u00fdch druz\u00edch sem\u00ednek, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/nejzdravejsi-semena-seminka\/\">Kter\u00e1 sem\u00ednka jsou nejv\u00fd\u017eivn\u011bj\u0161\u00ed a jak\u00e9 zdravotn\u00ed benefity maj\u00ed?<\/a><\/strong><\/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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chia sem\u00ednka jsou <strong>superpotravinou nabitou mnoha prosp\u011b\u0161n\u00fdmi \u017eivinami<\/strong>. Optim\u00e1ln\u00ed konzumace chia sem\u00ednek m\u016f\u017ee pomoci zv\u00fd\u0161it p\u0159\u00edjem <strong>zdrav\u00fdch tuk\u016f, vl\u00e1kniny, miner\u00e1l\u016f<\/strong> a <strong>antioxidant\u016f<\/strong>, co\u017e se m\u016f\u017ee odr\u00e1\u017eet na zlep\u0161en\u00ed mnoha funkc\u00ed v t\u011ble. Chia sem\u00ednka mohou pomoci <strong>regulovat hladinu glyk\u00e9mie, podpo\u0159it srde\u010dn\u011b-c\u00e9vn\u00ed zdrav\u00ed, zlep\u0161it tr\u00e1ven\u00ed<\/strong> \u010di <strong>sn\u00ed\u017eit hladinu LDL cholesterolu<\/strong>. Mohou tak\u00e9 <strong>pomoci p\u0159i hubnut\u00ed<\/strong>, proto\u017ee d\u00edky obsahu vl\u00e1kniny <strong>prodlou\u017e\u00ed pocit sytosti a zabr\u00e1n\u00ed tak p\u0159ej\u00edd\u00e1n\u00ed<\/strong>. D\u016fle\u017eit\u00e9 je v\u0161ak konzumovat je v <strong>optim\u00e1ln\u00ed m\u00ed\u0159e<\/strong>, aby nedoch\u00e1zelo k ne\u017e\u00e1douc\u00edm efekt\u016fm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A jak se na chia sem\u00ednka d\u00edv\u00e1te vy? Jsou pravidelnou sou\u010d\u00e1st\u00ed va\u0161eho j\u00eddeln\u00ed\u010dku, nebo prozat\u00edm ne? Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te jej sd\u00edlen\u00edm, aby se i va\u0161i p\u0159\u00e1tel\u00e9 dozv\u011bd\u011bli, jak\u00e9 benefity mohou m\u00edt chia sem\u00ednka.<\/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 sem\u00ednka jsou superpotravinou nabitou mno\u017estv\u00edm prosp\u011b\u0161n\u00fdch l\u00e1tek. P\u0159in\u00e1\u0161ej\u00ed mnoho benefit\u016f pro zdrav\u00ed a jsou chutnou ingredienc\u00ed do r\u016fzn\u00fdch recept\u016f. Jak mohou tato mal\u00e1, ale \u00fa\u010dinn\u00e1 sem\u00ednka pomoci se zdrav\u00edm a jak je zakomponovat do j\u00eddeln\u00ed\u010dku?<\/p>\n","protected":false},"author":218,"featured_media":525108,"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":[6345,6981,7389,7623],"filter_section":[],"filter_attribute":[13046,13886],"class_list":{"0":"post-525305","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-chia-cs","9":"tag-omega-3-cs","10":"tag-superpotraviny-cs","11":"tag-zdravi","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 sem\u00ednka - jak\u00e9 \u00fa\u010dinky maj\u00ed na zdrav\u00ed, hubnut\u00ed a jak je za\u0159adit do j\u00eddeln\u00ed\u010dku? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chia sem\u00ednka jsou chutnou a zdravou superpotravinou. 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