{"id":540952,"date":"2024-04-08T10:00:00","date_gmt":"2024-04-08T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=540952"},"modified":"2025-05-09T12:30:27","modified_gmt":"2025-05-09T10:30:27","slug":"kesu-orechy-oriesky","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kesu-orechy-oriesky\/","title":{"rendered":"Ke\u0161u orechy: Potravina nabit\u00e1 \u017eivinami. Ak\u00e9 m\u00e1 \u00fa\u010dinky na zdravie?"},"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\/kesu-orechy-oriesky\/#Co_su_kesu_orechy\" title=\"\u010co s\u00fa ke\u0161u orechy?\">\u010co s\u00fa ke\u0161u orechy?<\/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\/kesu-orechy-oriesky\/#Ake_ucinky_maju_kesu_orechy_na_zdravie\" title=\"Ak\u00e9 \u00fa\u010dinky maj\u00fa ke\u0161u orechy na zdravie?\">Ak\u00e9 \u00fa\u010dinky maj\u00fa ke\u0161u orechy 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\/kesu-orechy-oriesky\/#Kolko_obsahuju_energie_a_zivin\" title=\"Ko\u013eko obsahuj\u00fa energie a \u017eiv\u00edn?\">Ko\u013eko obsahuj\u00fa energie a \u017eiv\u00edn?<\/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\/kesu-orechy-oriesky\/#V_akej_forme_si_mozeme_dat_kesu\" title=\"V akej forme si m\u00f4\u017eeme da\u0165 ke\u0161u?\">V akej forme si m\u00f4\u017eeme da\u0165 ke\u0161u?<\/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\/kesu-orechy-oriesky\/#Kesu_orechy_a_ich_bezpecnost\" title=\"Ke\u0161u orechy a ich bezpe\u010dnos\u0165\">Ke\u0161u orechy a ich bezpe\u010dnos\u0165<\/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\/kesu-orechy-oriesky\/#Kolko_kesu_orechov_mozeme_denne_zjest\" title=\"Ko\u013eko ke\u0161u orechov m\u00f4\u017eeme denne zjes\u0165?\">Ko\u013eko ke\u0161u orechov m\u00f4\u017eeme denne zjes\u0165?<\/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\/kesu-orechy-oriesky\/#Ako_skladovat_kesu_orechy\" title=\"Ako skladova\u0165 ke\u0161u orechy?\">Ako skladova\u0165 ke\u0161u orechy?<\/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\/kesu-orechy-oriesky\/#Kde_mozeme_pouzit_kesu_orechy\" title=\"Kde m\u00f4\u017eeme pou\u017ei\u0165 ke\u0161u orechy?\">Kde m\u00f4\u017eeme pou\u017ei\u0165 ke\u0161u orechy?<\/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\/kesu-orechy-oriesky\/#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>Ke\u0161u orie\u0161ky patria bezpochyby medzi tie najob\u013e\u00fabenej\u0161ie druhy orechov. Vo svojej jemnej kr\u00e9movej \u0161trukt\u00fare a mierne sladkej chuti toti\u017e nemaj\u00fa konkurenciu. A ochutnali ste u\u017e ke\u0161u maslo? To u\u017e je doslova neb\u00ed\u010dko v papu\u013eke. Najlep\u0161ie na tom ale je, \u017ee okrem svojej skvelej chuti na v\u00e1s urobia dojem aj nutri\u010dn\u00fdm zlo\u017een\u00edm a zdravotn\u00fdmi benefitmi. Ke\u010f ich teda zarad\u00edte do jed\u00e1lni\u010dka, po\u010fakuj\u00fa sa v\u00e1m nielen chu\u0165ov\u00e9 poh\u00e1riky, ale aj va\u0161e zdravie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku sa do\u010d\u00edtate o vplyve ke\u0161u orechov 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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#kardiovaskularne-zdravie\" style=\"border-radius:0px\">Kardiovaskul\u00e1rne 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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oxidacny-stres\" style=\"border-radius:0px\">Oxida\u010dn\u00fd stres<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#zdravie-kosti\" style=\"border-radius:0px\">Zdravie kost\u00ed<\/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 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 wp-element-button\" href=\"#chudnutie\" style=\"border-radius:0px\">Chudnutie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#zdravie-oci\" style=\"border-radius:0px\">Zdravie o\u010d\u00ed<\/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_kesu_orechy\"><\/span>\u010co s\u00fa ke\u0161u orechy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vedeli ste, \u017ee <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u orechy<\/a> s\u00fa medzi svojimi s\u00farodencami celkom unik\u00e1t? Ide toti\u017e o semen\u00e1 stromu, konkr\u00e9tne <strong>obli\u010dkovca z\u00e1padn\u00e9ho, <\/strong>ktor\u00e9 v\u0161ak na rozdiel od ostatn\u00fdch orechov ako jedin\u00e9 nerast\u00fa vo vn\u00fatri plodu, ale na \u0148om. Strom je pokryt\u00fd plodmi<strong> aka\u0161u,<\/strong> naz\u00fdvan\u00fdmi aj <strong>ke\u0161u jablk\u00e1, <\/strong>ktor\u00e9 rast\u00fa v zhlukoch a na svojom konci maj\u00fa semienka v tvare obli\u010dky. Tie sa zbieraj\u00fa, spracov\u00e1vaj\u00fa a postupne sa dost\u00e1vaj\u00fa a\u017e do na\u0161ich kuch\u00fd\u0148 ako <strong>ke\u0161u orechy. <\/strong>Aj samotn\u00e9 plody s\u00fa <strong>jedl\u00e9 <\/strong>a pou\u017e\u00edvaj\u00fa sa napr\u00edklad na v\u00fdrobu <strong>d\u017e\u00fasov <\/strong>alebo <strong>d\u017eemu. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6,7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u0161u orechy poch\u00e1dzaj\u00fa p\u00f4vodne z oblasti <strong>Mexika, Peru, Braz\u00edlie<\/strong> a<strong> Karibiku.<\/strong> Ich pestovanie sa v\u0161ak postupne roz\u0161\u00edrilo aj do \u010fal\u0161\u00edch \u010dast\u00ed sveta, a to konkr\u00e9tne tam, kde je <strong>tropick\u00e1 <\/strong>\u010di<strong> subtropick\u00e1 kl\u00edma.<\/strong> Zauj\u00edmav\u00fd je aj samotn\u00fd strom, na ktorom tieto orechy rast\u00fa. M\u00f4\u017ee toti\u017e dorasta\u0165 a\u017e do v\u00fd\u0161ky <strong>10 \u2013 13 metrov<\/strong> a p\u00fd\u0161i sa \u0161irokou a mohutnou korunou. V braz\u00edlskom meste Natal je dokonca turistickou atrakciou. N\u00e1v\u0161tevn\u00edci sa tam chodia kocha\u0165 obrovsk\u00fdm divo rast\u00facim stromom s rozlohou a\u017e 0,75 ha. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/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\/04\/gg-1124x749.jpg\" alt=\"\u010co s\u00fa ke\u0161u orechy?\" class=\"wp-image-540988\" title=\"\u010co s\u00fa ke\u0161u orechy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/gg-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/gg-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/gg-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/gg-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ako sa pestuj\u00fa a sprac\u00favaj\u00fa ke\u0161u orechy?<\/h3>\n\n\n\n<p>Zbieranie ke\u0161u orechov nie je v\u00f4bec jednoduch\u00fd proces. Vy\u017eaduje ve\u013ea \u010dasu a mnoho pomocn\u00fdch r\u00fak. Orechy sa toti\u017e zbieraj\u00fa <strong>manu\u00e1lne <\/strong>a na <strong>nieko\u013eko et\u00e1p.<\/strong> Ke\u010f\u017ee dozrievaj\u00fa postupne, samotn\u00fd zber m\u00f4\u017ee trva\u0165 <strong>40 \u2013 75 dn\u00ed. <\/strong>Plody, spolu s orechmi, by&nbsp; mali ide\u00e1lne opada\u0165 sam\u00e9 od seba. Ak sa odtrhn\u00fa pred\u010dasne, nie s\u00fa dostato\u010dne zrel\u00e9. Po spadnut\u00ed sa orechy oddelia od plodov a n\u00e1sledne sa nieko\u013eko dn\u00ed <strong>su\u0161ia na slnku. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nasleduje<strong> kontrola vlhkosti, l\u00fapanie orechov, pra\u017eenie<\/strong> a \u010fal\u0161ie d\u00f4le\u017eit\u00e9 kroky. V\u00fdsledkom komplikovan\u00e9ho procesu spracovania s\u00fa surov\u00e9 ke\u0161u orechy a tekutina, ktor\u00e1 sa p\u00f4vodne skr\u00fdvala medzi orechom a jeho \u0161krupinou. T\u00e1 je jedovat\u00e1, a preto nie je vhodn\u00e1 na konzum\u00e1ciu. Namiesto toho sa pou\u017e\u00edva v automobilovom priemysle alebo ako s\u00fa\u010das\u0165 maliarskych farieb. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do samotn\u00fdch ke\u0161u orechov sa z tejto tekutiny dost\u00e1va toxick\u00fd <strong>urushiol. <\/strong>Preto musia by\u0165 tepelne spracovan\u00e9 e\u0161te predt\u00fdm, ne\u017e zamieria do poli\u010diek obchodov.<strong> <\/strong>Tepelnou \u00fapravou sa toti\u017e t\u00e1to l\u00e1tka zni\u010d\u00ed a orechy potom m\u00f4\u017eeme pokojne konzumova\u0165.&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\/04\/iStock-1210248522_5000-1124x749.jpg\" alt=\"Ako sa pestuj\u00fa ke\u0161u orechy? \" class=\"wp-image-541004\" title=\"Ako sa pestuj\u00fa ke\u0161u orechy? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1210248522_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1210248522_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1210248522_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1210248522_5000-2048x1365.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=\"Ake_ucinky_maju_kesu_orechy_na_zdravie\"><\/span>Ak\u00e9 \u00fa\u010dinky maj\u00fa ke\u0161u orechy na zdravie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kardiovaskularne-zdravie\">1. Pom\u00e1haj\u00fa chr\u00e1ni\u0165 kardiovaskul\u00e1rny syst\u00e9m<\/h3>\n\n\n\n<p>Dne\u0161n\u00e9 \u0161t\u00fadie n\u00e1m hovoria, \u017ee ke\u0161u orechy sa oplat\u00ed zaradi\u0165 do jed\u00e1lni\u010dka vtedy, ke\u010f sa chceme stara\u0165 o zdravie n\u00e1\u0161ho <strong>srdca <\/strong>a<strong> ciev.<\/strong> Ukazuje sa napr\u00edklad ich priazniv\u00fd vplyv na zn\u00ed\u017eenie hladiny <strong>LDL (zl\u00e9ho) <\/strong>a <strong>zv\u00fd\u0161enie HDL (dobr\u00e9ho) cholesterolu v krvi.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako sa zd\u00e1, \u017ee m\u00f4\u017eu by\u0165 u\u017eito\u010dn\u00e9 aj pri udr\u017ean\u00ed optim\u00e1lnej hladiny <strong>krvn\u00e9ho tlaku. <\/strong>To vyplynulo napr\u00edklad z v\u00fdskumu, ktor\u00fd sledoval 62 \u00fa\u010dastn\u00edkov. U t\u00fdch, ktor\u00fdch 20 % denn\u00e9ho kalorick\u00e9ho pr\u00edjmu tvorili ke\u0161u orechy, do\u0161lo k <strong>zv\u00fd\u0161eniu baroreflexnej citlivosti. <\/strong>Baroreflex je jeden z d\u00f4le\u017eit\u00fdch mechanizmov, v ktorom hr\u00e1 rolu kardiovaskul\u00e1rny aj nervov\u00fd syst\u00e9m a telo ho pou\u017e\u00edva na <strong>kontrolu krvn\u00e9ho tlaku. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8,14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pre\u010do sa tieto efekty ukazuj\u00fa pr\u00e1ve u ke\u0161u orechov? S\u00fa toti\u017e pln\u00e9 l\u00e1tok, ktor\u00e9 nejak\u00fdm sp\u00f4sobom p\u00f4sobia na kardiovaskul\u00e1rny syst\u00e9m. Kombin\u00e1ciou viacer\u00fdch tak\u00fdchto l\u00e1tok vznik\u00e1 v\u00fd\u017eivn\u00fd ke\u0161u koktejl, za ktor\u00fd n\u00e1m na\u0161e srdce ur\u010dite po\u010fakuje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Napr\u00edklad u zdrav\u00fdch tukov, konkr\u00e9tne <strong>mononenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn,<\/strong> je dnes dok\u00e1zan\u00e9, \u017ee sa podie\u013eaj\u00fa na udr\u017ean\u00ed <strong>spr\u00e1vnej hladiny cholesterolu,<\/strong> ak nimi nahrad\u00edme nas\u00fdten\u00e9 tuky. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/arginin-a-jeho-overene-ucinky-pre-zdravie-a-sportovcov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Argin\u00edn<\/a> zase v tele p\u00f4sob\u00ed tak, \u017ee pom\u00e1ha <strong>roz\u0161irova\u0165 cievy, <\/strong>v\u010faka \u010domu sa n\u00e1sledne podie\u013ea na <strong>zni\u017eovan\u00ed krvn\u00e9ho tlaku. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,10]<\/mark><\/sup>&nbsp;<\/li>\n\n\n\n<li><strong>Fytosteroly <\/strong>s\u00fa rastlinn\u00e9 l\u00e1tky \u0161trukt\u00farou podobn\u00e9 cholesterolu. V\u010faka tomu sa dok\u00e1\u017eu v \u010dreve viaza\u0165 na podobn\u00e9 receptory ako cholesterol a zabra\u0148ova\u0165 tak jeho vstreb\u00e1vaniu zo stravy. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Drasl\u00edk<\/a> je miner\u00e1lna l\u00e1tka, ktor\u00e1 svojim mechanizmom \u00fa\u010dinku p\u00f4sob\u00ed na udr\u017eanie norm\u00e1lnej hladiny krvn\u00e9ho tlaku. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vysok\u00fd krvn\u00fd tlak \u010di zv\u00fd\u0161en\u00fd cholesterol m\u00f4\u017eu postupne vies\u0165 k rozvoju <strong>ateroskler\u00f3zy <\/strong>(k\u00f4rnateniu tepien). Ke\u010f u\u017e raz tento zdravotn\u00fd probl\u00e9m za\u010dne a nerie\u0161ime ho, m\u00f4\u017ee postupne vy\u00fasti\u0165 a\u017e do <strong>mozgovej m\u0155tvice, infarktu myokardu <\/strong>\u010di <strong>ischemickej chorobe srdca,<\/strong> pri ktorom nie je srdcov\u00fd sval spr\u00e1vne dokrvovan\u00fd. Preto je ide\u00e1lne stara\u0165 sa pomocou v\u00fd\u017eivy o svoje srdce a cievy, pri\u010dom ke\u0161u orechy m\u00f4\u017eu by\u0165 jedn\u00fdm z dielikov v tejto mozaike.&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=\"5331,29956,46912,77737,112900\" ><\/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<h3 class=\"wp-block-heading\" id=\"oxidacny-stres\">2. Maj\u00fa antioxida\u010dn\u00e9 \u00fa\u010dinky<\/h3>\n\n\n\n<p>Jedn\u00fdm z univerz\u00e1lnych sp\u00f4sobov, ako sa stara\u0165 o svoje celkov\u00e9 zdravie, je robi\u0165 v\u0161etko pre to, aby sme pom\u00e1hali telu bojova\u0165 s <strong>vo\u013en\u00fdmi radik\u00e1lmi.<\/strong> Tie vznikaj\u00fa p\u00f4soben\u00edm <strong>oxida\u010dn\u00e9ho stresu <\/strong>a postupne m\u00f4\u017eu prispieva\u0165 k vzniku r\u00f4znych <strong>chronick\u00fdch ochoren\u00ed, <\/strong>&nbsp;ako je cukrovka 2. typu, ochorenia p\u013e\u00fac, neurologick\u00e9 probl\u00e9my, a pod. S t\u00fdmto bojom n\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 <strong>antioxidanty,<\/strong> ktor\u00e9 n\u00e1jdeme bohato zast\u00fapen\u00e9 pr\u00e1ve aj v ke\u0161u orechoch. V\u010faka nim sa tak u t\u00fdchto orie\u0161kov ukazuj\u00fa v \u0161t\u00fadi\u00e1ch <strong>antioxida\u010dn\u00e9 \u00fa\u010dinky.&nbsp;<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ktor\u00e9 l\u00e1tky v ke\u0161u orechoch p\u00f4sobia antioxida\u010dne?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn E<\/a><\/li>\n\n\n\n<li>flavonoidy&nbsp;<\/li>\n\n\n\n<li>fytosteroly&nbsp;<\/li>\n\n\n\n<li>fenolov\u00e9 zl\u00fa\u010deniny&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/beta-carotene-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-karot\u00e9n<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lute\u00edn&nbsp;<\/a><\/li>\n\n\n\n<li>zeaxant\u00edn&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u0161u orechy tak nie s\u00fa len poch\u00fa\u0165kou na posypanie rannej ka\u0161e, ale m\u00f4\u017eeme si ich pokojne povola\u0165 ako pomocn\u00edkov pri<strong> starostlivosti o na\u0161e celkov\u00e9 zdravie.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-1124x736.jpg\" alt=\"Antioxida\u010dn\u00e9 \u00fa\u010dinky ke\u0161u orechov \" class=\"wp-image-541020\" title=\"Antioxida\u010dn\u00e9 \u00fa\u010dinky ke\u0161u orechov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-1124x736.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-400x262.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-1536x1005.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1365100326_5000-2048x1340.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"zdravie-kosti\">3. Pom\u00e1haj\u00fa zlep\u0161i\u0165 stav kost\u00ed<\/h3>\n\n\n\n<p>Ke\u0161u orechy sa ukazuj\u00fa by\u0165 n\u00e1pomocn\u00e9 aj v pr\u00edpade, \u017ee db\u00e1me o<strong> kvalitu<\/strong> a <strong>pevnos\u0165 svojich kost\u00ed. <\/strong>Za siln\u00fdmi a zdrav\u00fdmi kos\u0165ami toti\u017e stoj\u00ed aj v\u00fd\u017eiva bohat\u00e1 na <strong>bielkoviny, <\/strong>ur\u010dit\u00e9<strong> vitam\u00edny <\/strong>\u010di<strong> miner\u00e1lne l\u00e1tky<\/strong>.<strong> <\/strong>Mnoh\u00e9 z t\u00fdchto l\u00e1tok n\u00e1jdeme pr\u00e1ve aj v ke\u0161u orie\u0161koch.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/vapnik\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">V\u00e1pnik<\/a> je d\u00f4le\u017eit\u00fd pre udr\u017eanie norm\u00e1lneho stavu kost\u00ed. Ide toti\u017e o hlavn\u00fa miner\u00e1lnu l\u00e1tku kostn\u00e9ho tkaniva. <sup>[16,18]<\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magn\u00e9zium<\/a> je d\u00f4le\u017eitou stavebnou zlo\u017ekou kost\u00ed a rovnako je potrebn\u00fd napr\u00edklad pre tvorbu energie v kostn\u00fdch bunkach. <sup>[1]<\/sup><\/li>\n\n\n\n<li><strong>Fosfor <\/strong>je tie\u017e stavebnou \u010das\u0165ou kostn\u00e9ho tkaniva.&nbsp;<\/li>\n\n\n\n<li><strong>Bielkoviny <\/strong>s\u00fa nevyhnutn\u00e9 nielen pre rast svalov, ale aj zdravie a pevnos\u0165 kost\u00ed.&nbsp;&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Vitam\u00edn K<\/a> hr\u00e1 \u00falohu v kostnom metabolizme a mineraliz\u00e1cii kost\u00ed. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hladina-cukru-v-krvi\">4. Pom\u00e1haj\u00fa kontrolova\u0165 hladinu cukru v krvi<\/h3>\n\n\n\n<p>Ke\u010f sa povie hladina cukru v krvi (glyk\u00e9mia), mo\u017eno v\u00e1m hne\u010f napadn\u00fa <strong>diabetici, <\/strong>\u010di\u017ee \u013eudia s cukrovkou. Pr\u00e1ve ich telo m\u00e1 toti\u017e probl\u00e9m udr\u017eiava\u0165 optim\u00e1lne rozmedzie hladiny cukru v krvi a musia si tak pom\u00e1ha\u0165<strong> spr\u00e1vnym jed\u00e1lni\u010dkom, pohybom<\/strong> \u010di v pokro\u010dilej\u0161\u00edch probl\u00e9moch aj <strong>liekmi <\/strong>a <strong>inzul\u00ednom.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V skuto\u010dnosti sa v\u0161ak rozkol\u00edsan\u00e1 glyk\u00e9mia m\u00f4\u017ee be\u017ene objavi\u0165 aj u zdrav\u00fdch \u013eud\u00ed. Typicky sa prejavuje <strong>v\u00fdkyvmi energie, n\u00e1hlou \u00fanavou<\/strong> \u010di napr\u00edklad opakovanou <strong>chu\u0165ou na sladk\u00e9. <\/strong>Aj be\u017en\u00fd zdrav\u00fd \u010dlovek tak urob\u00ed dobre, ke\u010f sa bude sna\u017ei\u0165 udr\u017ea\u0165 svoju hladinu cukru v krvi pod kontrolou. Vo v\u00fd\u017eive n\u00e1m s t\u00fdm pom\u00e1ha napr\u00edklad <strong>vl\u00e1knina, tuky<\/strong> \u010di <strong>bielkoviny,<\/strong> ktor\u00e9 <strong>spoma\u013euj\u00fa vstreb\u00e1vanie cukru do krvi. <\/strong>Tieto \u017eiviny n\u00e1m pon\u00fakaj\u00fa aj ke\u0161u orechy.<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si napr\u00edklad doprajeme klasick\u00fd dom\u00e1ci puding, pravdepodobne n\u00e1m glyk\u00e9mia po jeho zjeden\u00ed st\u00fapne celkom r\u00fdchlo. Preto sa za chv\u00ed\u013eu m\u00f4\u017ee dostavi\u0165<strong> chu\u0165 na sladk\u00e9 <\/strong>sp\u00f4soben\u00e1 op\u00e4tovn\u00fdm poklesom cukru v krvi. Ak v\u0161ak puding dopln\u00edme ke\u0161u orie\u0161kami, k tomuto r\u00fdchlemu poklesu nemus\u00ed v\u00f4bec d\u00f4js\u0165, v\u010faka \u010domu sa m\u00f4\u017eeme vyhn\u00fa\u0165 \u010fal\u0161iemu ma\u0161krteniu. Ke\u0161u orechy tak m\u00f4\u017eu by\u0165 skvel\u00fdm pomocn\u00edkom pri<strong> kontrole apet\u00edtu<\/strong> \u010di <strong>hladiny energie <\/strong>v priebehu d\u0148a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravidelne v\u00e1s tr\u00e1pia chute na sladk\u00e9? Pre viac tipov, ako si s t\u00fdm poradi\u0165, si pre\u010d\u00edtajte \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 krokov, v\u010faka ktor\u00fdm sa zbav\u00edte chut\u00ed na sladk\u00e9.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"chudnutie\">5. Pom\u00e1haj\u00fa s chudnut\u00edm<\/h3>\n\n\n\n<p>Ka\u017edodenn\u00e1 hrs\u0165 orechov na tanieri n\u00e1m ur\u010dite nezaru\u010d\u00ed chudnutie. Ke\u0161u sa v\u0161ak p\u00fd\u0161ia obsahom<strong> vl\u00e1kniny, zdrav\u00fdch tukov<\/strong> a bielkov\u00edn, ktor\u00e9 sa svojim p\u00f4soben\u00edm v tele staraj\u00fa o <strong>vy\u0161\u0161\u00ed <\/strong>a <strong>dlh\u0161\u00ed pocit s\u00fdtosti. <\/strong>V\u010faka tomu ke\u0161u orechy m\u00f4\u017eu pom\u00f4c\u0165<strong> zefekt\u00edvni\u0165 chudnutie <\/strong>\u010di udr\u017ea\u0165 si <strong>optim\u00e1lnu telesn\u00fa hmotnos\u0165.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f si napr\u00edklad nasypeme orechy do ra\u0148ajkov\u00e9ho jogurtu s m\u00fcsli s ovoc\u00edm, hlad sa dostav\u00ed za dlh\u0161iu dobu, ako keby sme si dali ra\u0148ajky bez nich. V\u010faka tomu tak m\u00f4\u017eeme za cel\u00fd de\u0148 prija\u0165<strong> men\u0161ie mno\u017estvo kal\u00f3ri\u00ed,<\/strong> \u010do n\u00e1m pom\u00f4\u017ee \u013eah\u0161ie dosiahnu\u0165 <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> <\/strong>A to by malo by\u0165 na\u0161\u00edm cie\u013eom, ke\u010f\u017ee pr\u00e1ve ten je <strong>z\u00e1kladom \u00faspe\u0161n\u00e9ho chudnutia.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dajte si v\u0161ak pozor na <strong>vysok\u00fa kalorick\u00fa hodnotu<\/strong> ke\u0161u orechov. V 100 g sa skr\u00fdva a\u017e 580 kcal, preto je d\u00f4le\u017eit\u00e9 kontrolova\u0165 porciu, ktor\u00fa si denne doprajeme.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Komplexn\u00fd preh\u013ead toho, \u010do je d\u00f4le\u017eit\u00e9 pre efekt\u00edvne chudnutie n\u00e1jdete v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: Budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\u017eit\u00e9.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zdravie-oci\">6. Zlep\u0161uj\u00fa zdravie o\u010d\u00ed<\/h3>\n\n\n\n<p>Ke\u0161u orechy s\u00fa bohat\u00e9 na mno\u017estvo \u017eiv\u00edn, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 pre o\u010di a ostr\u00fd zrak. Ide o pestr\u00fa kombin\u00e1ciu <strong>vitam\u00ednov, miner\u00e1lnych l\u00e1tok, bielkov\u00edn, zdrav\u00fdch tukov<\/strong> a r\u00f4znych <strong>biologicky akt\u00edvnych l\u00e1tok. <\/strong>Ktor\u00e9 to s\u00fa?&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><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\">Zinok<\/a> je najviac zast\u00fapenou miner\u00e1lnou l\u00e1tkou v sietnici. Rovnako je s\u00fa\u010das\u0165ou zrakov\u00e9ho pigmentu, ktor\u00fd hr\u00e1 rolu v tom, \u017ee sme vlastne schopn\u00ed vidie\u0165. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Vitam\u00edn E<\/strong> hr\u00e1 ako antioxidant d\u00f4le\u017eit\u00fa \u00falohu pri ochrane o\u010d\u00ed pred vo\u013en\u00fdmi radik\u00e1lmi.&nbsp;<\/li>\n\n\n\n<li><strong>Lute\u00edn <\/strong>a <strong>zeaxant\u00edn <\/strong>s\u00fa karot\u00e9ny s antioxida\u010dn\u00fdmi \u00fa\u010dinkami.&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega-3 mastn\u00e9 kyseliny<\/a> sa vo v\u00fdskumoch ukazuj\u00fa by\u0165 prospe\u0161n\u00e9 napr\u00edklad pri probl\u00e9moch so <strong>such\u00fdmi o\u010dami. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Starostlivos\u0165 o zrak dnes naber\u00e1 \u010d\u00edm \u010falej, t\u00fdm viac na d\u00f4le\u017eitosti. Denne toti\u017e svoje o\u010di nam\u00e1hame nieko\u013ekohodinov\u00fdm pozeran\u00edm do <strong>po\u010d\u00edta\u010dov <\/strong>a<strong> mobilov. <\/strong>Ke\u0161u orechy m\u00f4\u017eu by\u0165 jednou s u\u017eito\u010dn\u00fdch potrav\u00edn, ktor\u00e1 n\u00e1m pom\u00f4\u017ee stara\u0165 sa o ich zdravie.&nbsp;&nbsp;&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\">\u010eal\u0161ie zdravotn\u00e9 benefity ke\u0161u orechov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ukazuje sa, \u017ee by mohli<strong> pom\u00e1ha\u0165 s tr\u00e1ven\u00edm<\/strong>. Obsahuj\u00fa toti\u017e <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kninu<\/a>, ktor\u00e1 pom\u00e1ha s vypr\u00e1zd\u0148ovan\u00edm.&nbsp;<\/li>\n\n\n\n<li>\u0160t\u00fadia pouk\u00e1zala aj na ich pozit\u00edvny vplyv na<strong> osteoartrit\u00eddu, <\/strong>\u010di\u017ee z\u00e1palov\u00e9 ochorenie k\u013abov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li>M\u00f4\u017eu prospie\u0165 aj na\u0161im <strong>vlasom <\/strong>a<strong> nechtom,<\/strong> a to najm\u00e4 v\u010faka obsahu <strong>zinku.<\/strong>&nbsp;<\/li>\n\n\n\n<li>\u017diviny v ke\u0161u orechoch prospievaj\u00fa aj<strong> imunitn\u00e9mu syst\u00e9mu.<\/strong> Ide napr\u00edklad o <strong>fol\u00e1t <\/strong>alebo <strong>zinok.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n<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\/04\/iStock-1492605761_5000-1124x749.jpg\" alt=\"Zdravotn\u00e9 benefity ke\u0161u orechov \" class=\"wp-image-541036\" title=\"Zdravotn\u00e9 benefity ke\u0161u orechov \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-1492605761_5000-2048x1365.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=\"Kolko_obsahuju_energie_a_zivin\"><\/span>Ko\u013eko obsahuj\u00fa energie a \u017eiv\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u0161u orechy s\u00fa studnicou prospe\u0161n\u00fdch <strong>mikro\u017eiv\u00edn <\/strong>aj<strong> makro\u017eiv\u00edn.<\/strong> Svojim obsahom sa m\u00f4\u017eu mierne l\u00ed\u0161i\u0165, ke\u010f\u017ee podiel l\u00e1tok sa odv\u00edja aj od klimatick\u00fdch podmienok, skladovania a procesu spracovania. V kone\u010dnom d\u00f4sledku v\u0161ak ide o prakticky rovnak\u00fd obsah l\u00e1tok.&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\">Priemern\u00fd obsah kal\u00f3ri\u00ed a makro\u017eiv\u00edn v ke\u0161u orechoch<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">V\u00dd\u017dIVOV\u00c9 HODNOTY KE\u0160U ORIE\u0160KOV<\/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&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">581 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; z toho nas\u00fdten\u00e9 MK<\/td><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; z toho MUFA<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; z toho PUFA<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">26,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; z toho cukry&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[19]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 makro\u017eiviny obsahuj\u00fa ke\u0161u orechy?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ke\u0161u orechu vynikaj\u00fa obsahom<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdrav\u00fdch tukov<\/strong><\/a><strong>. <\/strong>Obsahuj\u00fa najm\u00e4 <strong>mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny (MUFA),<\/strong> z ktor\u00fdch prevl\u00e1da <strong>kyselina olejov\u00e1. <\/strong>T\u00e1 je zn\u00e1ma hlavne kv\u00f4li pozit\u00edvnym \u00fa\u010dinkom na <strong>hladinu cholesterolu.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18,19]<\/mark><\/sup><\/li>\n\n\n\n<li>Obsahuj\u00fa aj <strong>polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny (PUFA),<\/strong> z ktor\u00fdch je najviac<strong> <\/strong>esenci\u00e1lnej <strong>kyseliny linolovej.&nbsp;<\/strong><\/li>\n\n\n\n<li>Maj\u00fa tie\u017e zna\u010dn\u00fd podiel <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bielkov\u00edn<\/strong><\/a><strong>. <\/strong>Nemaj\u00fa v\u0161ak optim\u00e1lne spektrum esenci\u00e1lnych aminokysel\u00edn, a tak ich nem\u00f4\u017eeme bra\u0165 za plnohodnotn\u00fd zdroj prote\u00ednov.&nbsp;<\/li>\n\n\n\n<li>S\u00fa tie\u017e zdrojom <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kniny<\/strong><\/a><strong>. <\/strong>V\u010faka tomu s\u00fa u\u017eito\u010dn\u00e9 aj pre n\u00e1\u0161 <strong>\u010drevn\u00fd mikrobi\u00f3m <\/strong>a <strong>tr\u00e1venie.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 vitam\u00edny obsahuj\u00fa ke\u0161u orechy?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitam\u00edn E <\/strong>je \u00fa\u010dinn\u00fd antioxidant, ktor\u00fd pom\u00e1ha telu v boji s <strong>antioxida\u010dn\u00fdm stresom.&nbsp;<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-b3-gymbeam.html\">Vitam\u00edn B3 (niac\u00edn)<\/a> je d\u00f4le\u017eit\u00fd pre \u010dinnos\u0165 <strong>nervovej s\u00fastavy<\/strong> a <strong>psychiky. <\/strong>Rovnako prispieva k <strong>zn\u00ed\u017eeniu \u00fanavy <\/strong>a <strong>vy\u010derpania. <\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/kyselina-listova-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Fol\u00e1t<\/a> je obzvl\u00e1\u0161\u0165 podstatn\u00fd pre \u017eeny. Podie\u013ea sa toti\u017e na <strong>raste z\u00e1rodo\u010dn\u00fdch tkan\u00edv po\u010das tehotenstva. <\/strong>Tie\u017e sa z\u00fa\u010das\u0165\u0148uje procesu <strong>krvotvorby <\/strong>alebo \u010dinnosti<strong> imunitn\u00e9ho syst\u00e9mu. <\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Vitam\u00edn K<\/a> potrebujeme pre<strong> norm\u00e1lnu zr\u00e1\u017eanlivos\u0165 krvi <\/strong>aj zdrav\u00e9 <strong>kosti. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 miner\u00e1lne l\u00e1tky obsahuj\u00fa ke\u0161u orechy?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">V\u00e1pnik<\/a> na\u0161e telo vyu\u017e\u00edva na <strong>zr\u00e1\u017eanie krvi,<\/strong> \u010dinnos\u0165 svalov aj priebeh <strong>nervov\u00fdch prenosov.<\/strong><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/triple-magnezium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Hor\u010d\u00edk<\/a><strong> <\/strong>sa podie\u013ea na <strong>elektrolytickej rovnov\u00e1he, delen\u00ed buniek <\/strong>aj \u010dinnosti <strong>nervovej s\u00fastavy. <\/strong>Rovnako m\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00fd pri <strong>svalov\u00fdch k\u0155\u010doch<\/strong> a \u0161t\u00fadie dokonca popisuj\u00fa jeho vplyv aj na zni\u017eovanie <strong>k\u0155\u010dov po\u010das men\u0161tru\u00e1cie<\/strong> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/9-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">predmen\u0161trua\u010dn\u00e9ho syndr\u00f3mu (PMS)<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Fosfor <\/strong>prispieva k funkcii <strong>bunkov\u00fdch membr\u00e1n <\/strong>aj k udr\u017eaniu norm\u00e1lneho stavu <strong>kost\u00ed <\/strong>a <strong>zubov.&nbsp;<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Drasl\u00edk<\/a> na\u0161e telo potrebuje k udr\u017eaniu norm\u00e1lneho<strong> krvn\u00e9ho tlaku.<\/strong><\/li>\n\n\n\n<li><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\">Zinok<\/a><strong> <\/strong>hr\u00e1 d\u00f4le\u017eit\u00fa rolu v<strong> metabolizme \u017eiv\u00edn<\/strong> aj pri udr\u017ean\u00ed norm\u00e1lnej<strong> plodnosti, reprodukcii <\/strong>\u010di <strong>hladiny testoster\u00f3nu v krvi. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 bioakt\u00edvne l\u00e1tky obsahuj\u00fa ke\u0161u orechy?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fytosteroly <\/strong>pom\u00e1haj\u00fa zni\u017eova\u0165 vstreb\u00e1vanie cholesterolu zo stravy.&nbsp;<\/li>\n\n\n\n<li><strong>Lute\u00edn <\/strong>a <strong>zeaxant\u00edn <\/strong>pom\u00e1haj\u00fa ako antioxidanty v boji proti oxida\u010dn\u00e9mu stresu.&nbsp;<\/li>\n\n\n\n<li><strong>Fenolick\u00e9 l\u00e1tky<\/strong> s\u00fa skupinou <strong>biologicky akt\u00edvnych l\u00e1tok,<\/strong> u ktor\u00fdch s\u00fa pop\u00edsan\u00e9 <strong>antioxida\u010dn\u00e9, protiz\u00e1palov\u00e9<\/strong> a \u010fal\u0161ie prospe\u0161n\u00e9 \u00fa\u010dinky.&nbsp;<\/li>\n\n\n\n<li><strong>Beta-karot\u00e9n<\/strong> je <strong>antioxidant <\/strong>a z\u00e1rove\u0148 z neho vznik\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-a-retinol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn A<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"V_akej_forme_si_mozeme_dat_kesu\"><\/span>V akej forme si m\u00f4\u017eeme da\u0165 ke\u0161u?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f si chcete vychutna\u0165 <strong>prirodzen\u00fa chu\u0165 <\/strong>orechov a z\u00e1rove\u0148 z\u00edska\u0165 <strong>\u010do najviac spom\u00ednan\u00fdch benefitov,<\/strong> s\u00fa pre v\u00e1s tie prav\u00e9 <a href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">natural ke\u0161u orechy<\/a>. Pre spestrenie si ich v\u0161ak m\u00f4\u017eete dopria\u0165 aj ochuten\u00e9 \u010di napr\u00edklad vo forme masla.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ke\u0161u obalen\u00e9 v <strong>\u010dokol\u00e1de, jogurte<\/strong> \u010di <strong>karamele <\/strong>ocen\u00edte, ke\u010f ste fan\u00fa\u0161ikmi sladk\u00e9ho. M\u00f4\u017eete si ich vychutna\u0165 ako sladk\u00fa bodku po obede \u010di s nimi spestri\u0165 ka\u0161u alebo jogurt s m\u00fcsli.&nbsp;<\/li>\n\n\n\n<li>Naopak, <strong>pra\u017een\u00e9 <\/strong>a<strong> solen\u00e9 ke\u0161u<\/strong> alebo orechy s <strong>chilli <\/strong>si z\u00edskaj\u00fa milovn\u00edkov slan\u00fdch chut\u00ed. Ide tak o skvel\u00fd snack napr\u00edklad namiesto chipsov.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/kesu-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ke\u0161u maslo<\/a> tvoria rozmixovan\u00e9 ke\u0161u orechy, a tak m\u00e1 rovnak\u00e9 nutri\u010dn\u00e9 hodnoty. Ak m\u00e1te chu\u0165 na sladk\u00e9, m\u00f4\u017eete siahnu\u0165 aj po <a href=\"https:\/\/gymbeam.sk\/kesu-maslo-s-kokosom-bielou-cokoladou-a-jahodami-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ochutenom variante<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>M\u00faka z ke\u0161u orechov <\/strong>sa v\u00e1m hod\u00ed vtedy, ke\u010f h\u013ead\u00e1te alternat\u00edvy klasickej bielej p\u0161eni\u010dnej m\u00faky. Neobsahuje lepok, a tak je skvel\u00e1 pri bezlepkovej di\u00e9te.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-1124x749.jpg\" alt=\"V akej forme si m\u00f4\u017eeme da\u0165 ke\u0161u orechy? \" class=\"wp-image-541052\" title=\"V akej forme si m\u00f4\u017eeme da\u0165 ke\u0161u orechy? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/sk_cokoladove_pralinky_012023_21_5000-2048x1365.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=\"Kesu_orechy_a_ich_bezpecnost\"><\/span>Ke\u0161u orechy a ich bezpe\u010dnos\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme u\u017e spomenuli, surov\u00e9 ke\u0161u orechy obsahuj\u00fa jedovat\u00fa l\u00e1tku<strong> urushiol. <\/strong>Ten je toxick\u00fd hlave pre ko\u017eu a sliznice, a to preto, \u017ee sp\u00f4sobuje <strong>kontaktn\u00fa dermatit\u00eddu,<\/strong> \u010di\u017ee povrchov\u00fa z\u00e1palov\u00fa reakciu na ko\u017ei. Urushiolu sa v\u0161ak zbav\u00edme tepeln\u00fdm spracovan\u00edm ke\u0161u orechov. Nemus\u00edte sa ale b\u00e1\u0165, \u017ee by ste ich museli doma pra\u017ei\u0165, vari\u0165 alebo piec\u0165. To za v\u00e1s u\u017e urobil <strong>v\u00fdrobca <\/strong>pri spracovan\u00ed e\u0161te predt\u00fdm, ne\u017e sa orechy dostali do obchodu.&nbsp; <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">S\u00fa ke\u0161u orechy alerg\u00e9ny?<\/h3>\n\n\n\n<p>Ke\u0161u orechy patria medzi alerg\u00e9ny, rovnako ako \u010fal\u0161ie druhy orechov. V<strong> zozname alerg\u00e9nov <\/strong>sa skr\u00fdvaj\u00fa pod <strong>\u010d\u00edslom 8. <\/strong>Pod\u013ea dne\u0161n\u00fdch v\u00fdskumov je alergia na ke\u0161u na vzostupe. Preto, ak m\u00e1te sklon k alergick\u00fdm reakci\u00e1m, je mo\u017en\u00e9, \u017ee to bude plati\u0165 aj v pr\u00edpade ke\u0161u. V\u017edy je potreba by\u0165 pozorn\u00fd a ak sa alergia prejav\u00ed, je vhodn\u00e9 vyh\u00fdba\u0165 sa tomuto druhu orechov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">S\u00fa ke\u0161u vhodn\u00e9 po\u010das tehotenstva a doj\u010denia?<\/h3>\n\n\n\n<p>Ke\u0161u orechy si <strong>m\u00f4\u017eu pokojne dopria\u0165 aj \u017eeny v tehotenstve. <\/strong>U\u017e d\u00e1vno neplat\u00ed odpor\u00fa\u010danie, \u017ee v tomto obdob\u00ed je nutn\u00e9 vyh\u00fdba\u0165 sa orechom. Pr\u00e1ve naopak, tehotn\u00e9 \u017eeny m\u00f4\u017eu profitova\u0165 z tejto \u017eivinami nabitej potraviny. To ist\u00e9 plat\u00ed aj pre doj\u010diace mami\u010dky. V t\u00fdchto obdobiach je v\u0161ak d\u00f4le\u017eit\u00e9 d\u00e1va\u0165 si obzvl\u00e1\u0161\u0165 pozor na to, aby orechy <strong>neboli plesniv\u00e9 \u010di inak pokazen\u00e9.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-1124x749.jpg\" alt=\"S\u00fa ke\u0161u orechy vhodn\u00e9 v tehotenstve?\" class=\"wp-image-541068\" title=\"S\u00fa ke\u0161u orechy vhodn\u00e9 v tehotenstve?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/iStock-883957862-2048x1365.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=\"Kolko_kesu_orechov_mozeme_denne_zjest\"><\/span>Ko\u013eko ke\u0161u orechov m\u00f4\u017eeme denne zjes\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odpor\u00fa\u010danie na konkr\u00e9tnu denn\u00fa d\u00e1vku ke\u0161u by sme h\u013eadali m\u00e1rne. Potravinov\u00e9 odpor\u00fa\u010dania n\u00e1m v\u0161ak hovoria, \u017ee ide\u00e1lne by sme si mali denne dopria\u0165 zhruba<strong> 30 g orechov, <\/strong>\u010do zodpoved\u00e1 pribli\u017ene <strong>jednej hrsti. <\/strong>Ak\u00e9 druhy orechov zvol\u00edte, je na v\u00e1s, ale t\u00fdm najlep\u0161\u00edm variantom je v\u017edy pestros\u0165 a t\u00fdm p\u00e1dom striedanie druhov orechov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toto mno\u017estvo by sa malo z\u00e1rove\u0148 zmesti\u0165 do odor\u00fa\u010dan\u00e9ho denn\u00e9ho pr\u00edjmu tuku, ktor\u00fd by mal tvori\u0165 <strong>30 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu. <\/strong>V pr\u00edpade kalorick\u00e9ho pr\u00edjmu 2000 kcal ide o 600 kcal, \u010di\u017ee 67 g tuku. 30 g ke\u0161u orechov m\u00e1 cca 13 g tuku. T\u00e1to porcia tak telu dod\u00e1 zna\u010dn\u00e9 mno\u017estvo zdrav\u00fdch tukov a z\u00e1rove\u0148 nech\u00e1 dos\u0165 priestoru na to, aby sme mohli prija\u0165 tuk aj z in\u00fdch zdrojov (r\u00fdb, m\u00e4sa, olejov, mlie\u010dnych v\u00fdrobkov, a pod.).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ak\u00e9 \u010fal\u0161ie orechy m\u00f4\u017eete e\u0161te zaradi\u0165 do jed\u00e1lni\u010dka, nevynechajte \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/orechy-zdravie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ktor\u00e9 orechy s\u00fa najv\u00fd\u017eivnej\u0161ie a ak\u00e9 zdravotn\u00e9 benefity maj\u00fa?<\/strong><\/a><\/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_kesu_orechy\"><\/span>Ako skladova\u0165 ke\u0161u orechy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spr\u00e1vne skladovanie orechov je z\u00e1klad, ak chceme pred\u00eds\u0165 ich plesniveniu a kazeniu. Ke\u0161u orechy maj\u00fa navy\u0161e<strong> vy\u0161\u0161\u00ed obsah sacharidov<\/strong> ako ostatn\u00e9 druhy, kv\u00f4li \u010domu s\u00fa e\u0161te n\u00e1chylnej\u0161ie na pokazenie. Aby v\u00e1m nesplesniveli ani nezoxidovali, skladujte ich na <strong>tmavom <\/strong>a <strong>suchom mieste, <\/strong>napr\u00edklad v tmavej komore. Ide\u00e1lne je v\u0161ak ulo\u017ei\u0165 ich <strong>v chladni\u010dke v sklenenej uzatvorenej n\u00e1dobe.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma detailnej\u0161ie, ako spr\u00e1vne skladova\u0165 potraviny, pre\u010d\u00edtajte si \u010dl\u00e1nok<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-skladovat-potraviny-aby-vydrzali-co-najdlhsie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako spr\u00e1vne skladova\u0165 potraviny, aby vydr\u017eali \u010do najdlh\u0161ie.&nbsp;<\/strong><\/a><\/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=\"Kde_mozeme_pouzit_kesu_orechy\"><\/span>Kde m\u00f4\u017eeme pou\u017ei\u0165 ke\u0161u orechy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u0161u orechy nepatria len do rannej ka\u0161e alebo jogurtu. Ak ich chcete zaradi\u0165 do jed\u00e1lni\u010dka, existuje nespo\u010detn\u00e9 mno\u017estvo sp\u00f4sobov, ako na to.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak ste predsa len z\u00e1stancami klasiky, pridajte ich do obilnej <a href=\"https:\/\/gymbeam.sk\/kase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161e<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tvarohu<\/a> alebo <strong>jogurtu.<\/strong> Vynikn\u00fa spolu s chutn\u00fdm m\u00fcsli a <strong>\u010derstv\u00fdm <\/strong>\u010di <a href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lyofilizovan\u00fdm<\/a> ovoc\u00edm&nbsp;<\/li>\n\n\n\n<li>Hodia sa ako pr\u00edsada do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/granola\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">granoly<\/a>, dom\u00e1ceho <strong>m\u00fcsli <\/strong>\u010di <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-recepty-na-domace-musli-tycinky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcsli ty\u010diniek<\/a>.&nbsp;<\/li>\n\n\n\n<li>Pridajte ich aj do kol\u00e1\u010dov, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/babovka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00e1boviek<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/muffiny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">muffinov<\/a> \u010di napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-proteinovy-bananovy-chlebicek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ban\u00e1nov\u00e9ho chleba<\/a>.&nbsp;<\/li>\n\n\n\n<li>Priprav\u00edte z nich aj korpus na <strong>tortu <\/strong>alebo <strong>z\u00e1kusok.&nbsp;<\/strong><\/li>\n\n\n\n<li>Hodia sa aj ako z\u00e1klad sladk\u00fdch kr\u00e9mov do <strong>raw, veg\u00e1nskych <\/strong>\u010di r\u00f4znych <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-nepecene-cheesecake-rezy-s-jahodami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nepe\u010den\u00fdch z\u00e1kuskov<\/a>.&nbsp;<\/li>\n\n\n\n<li>Vytvor\u00edte z nich aj skvel\u00e9 om\u00e1\u010dky na <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-veganske-spagety-s-kesu-omackou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cestoviny<\/a> \u010di m\u00e4so.&nbsp;<\/li>\n\n\n\n<li>M\u00f4\u017eete nimi posypa\u0165 aj cestovinov\u00fd \u010di zeleninov\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rychly-salat-s-tuniakom-kesu-orechami-a-bezkalorickou-omackou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161al\u00e1t<\/a>.&nbsp;<\/li>\n\n\n\n<li>D\u00e1 sa z nich pripravi\u0165 aj<strong> ke\u0161u mlieko.<\/strong> Sta\u010d\u00ed orechy rozmixova\u0165 s vodou a vzniknut\u00fa zmes precedi\u0165.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u0161u orechy m\u00f4\u017eeme vyu\u017ei\u0165 rovnako, ako \u010fal\u0161ie ob\u013e\u00faben\u00e9 orechy, vratan\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/mandle-vsetko-co-potrebujete-vediet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandl\u00ed<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/arasidy-vsetko-co-o-nich-musite-vediet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idov<\/a>. Koniec-koncov, \u010d\u00edm viac druhov zakomponujete do jed\u00e1lni\u010dka, t\u00fdm viac sa v\u00e1m va\u0161e zdravie po\u010fakuje.&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\/04\/8A1A4532_5000-1124x749.jpg\" alt=\"Kde m\u00f4\u017eeme pou\u017ei\u0165 ke\u0161u orechy?\" class=\"wp-image-541084\" title=\"Kde m\u00f4\u017eeme pou\u017ei\u0165 ke\u0161u orechy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/8A1A4532_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/8A1A4532_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/8A1A4532_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/8A1A4532_5000-2048x1365.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=\"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>Mo\u017eno aj v\u00e1s si u\u017e ke\u0161u orechy z\u00edskali svojou <strong>jemnou konzistenciou<\/strong> a pr\u00edjemnou<strong> nasladlou chu\u0165ou. <\/strong>Ide o chutn\u00fd snack, ktor\u00fd je z\u00e1rove\u0148 bohat\u00fd na prospe\u0161n\u00e9 \u017eiviny. V\u010faka obsahu <strong>antioxidantov, vitam\u00ednov, miner\u00e1lnych l\u00e1tok, bielkov\u00edn <\/strong>a \u010fal\u0161\u00edch \u017eiv\u00edn n\u00e1m pon\u00fakaj\u00fa aj po\u010detn\u00e9 <strong>zdravotn\u00e9 benefity. <\/strong>Prospej\u00fa n\u00e1\u0161mu<strong> kardiovaskul\u00e1rnemu zdraviu, zraku, kostiam<\/strong> a ocen\u00edme ich dokonca aj pri<strong> chudnut\u00ed. <\/strong>Preto nev\u00e1hajte a sk\u00faste si z ke\u0161u orechov \u010di lahodn\u00e9ho ke\u0161u masla pripravi\u0165 chutn\u00fd a zdrav\u00fd recept.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako sa v\u00e1m dne\u0161n\u00fd \u010dl\u00e1nok p\u00e1\u010dil? Nau\u010dil v\u00e1s nie\u010do nov\u00e9? Ak \u00e1no, pote\u0161\u00ed n\u00e1s, ke\u010f ho budete \u010falej zdie\u013ea\u0165 so svojimi priate\u013emi a zn\u00e1mymi.<\/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>Ke\u0161u orechy na n\u00e1s robia dojem svojou lahodnou chu\u0165ou aj zlo\u017een\u00edm nabit\u00fdm prospe\u0161n\u00fdmi \u017eivinami. Viete, ak\u00e9 maj\u00fa v\u010faka nim benefity? Na t\u00fato a \u010fal\u0161ie ot\u00e1zky v\u00e1m odpovie dne\u0161n\u00fd \u010dl\u00e1nok. <\/p>\n","protected":false},"author":156,"featured_media":540954,"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":[6046,6084,6158,6055,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-540952","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-kesu-orechy","10":"tag-orechy","11":"tag-strava","12":"tag-zdravy-zivotny-styl","13":"filter_attribute-stravovanie","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>Ke\u0161u orechy: Potravina nabit\u00e1 \u017eivinami. 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