{"id":541763,"date":"2024-04-08T12:22:06","date_gmt":"2024-04-08T10:22:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=541763"},"modified":"2024-04-15T12:37:51","modified_gmt":"2024-04-15T10:37:51","slug":"kesu-orechy-orisky","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/kesu-orechy-orisky\/","title":{"rendered":"Ke\u0161u o\u0159echy: Potravina nabit\u00e1 \u017eivinami. Jak\u00e9 maj\u00ed \u00fa\u010dinky na zdrav\u00ed?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/kesu-orechy-orisky\/#Co_jsou_orechy_kesu\" title=\"Co jsou o\u0159echy ke\u0161u?\">Co jsou o\u0159echy ke\u0161u?<\/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\/kesu-orechy-orisky\/#Jake_ucinky_maji_orechy_kesu_na_zdravi\" title=\"Jak\u00e9 \u00fa\u010dinky maj\u00ed o\u0159echy ke\u0161u na zdrav\u00ed?\">Jak\u00e9 \u00fa\u010dinky maj\u00ed o\u0159echy ke\u0161u 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\/kesu-orechy-orisky\/#Kolik_obsahuji_energie_a_zivin\" title=\"Kolik obsahuj\u00ed energie a \u017eivin?\">Kolik obsahuj\u00ed energie a \u017eivin?<\/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\/kesu-orechy-orisky\/#V_jake_forme_si_muzeme_dat_kesu\" title=\"V jak\u00e9 form\u011b si m\u016f\u017eeme d\u00e1t ke\u0161u?\">V jak\u00e9 form\u011b si m\u016f\u017eeme d\u00e1t 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.cz\/blog\/kesu-orechy-orisky\/#Orechy_kesu_a_jejich_bezpecnost\" title=\"O\u0159echy ke\u0161u a jejich bezpe\u010dnost\">O\u0159echy ke\u0161u a jejich bezpe\u010dnost<\/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\/kesu-orechy-orisky\/#Kolik_orechu_kesu_muzeme_denne_snist\" title=\"Kolik o\u0159ech\u016f ke\u0161u m\u016f\u017eeme denn\u011b sn\u00edst?\">Kolik o\u0159ech\u016f ke\u0161u m\u016f\u017eeme denn\u011b sn\u00edst?<\/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\/kesu-orechy-orisky\/#Jak_skladovat_orechy_kesu\" title=\"Jak skladovat o\u0159echy ke\u0161u?\">Jak skladovat o\u0159echy ke\u0161u?<\/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\/kesu-orechy-orisky\/#Kde_muzeme_pouzit_kesu_orechy\" title=\"Kde m\u016f\u017eeme pou\u017e\u00edt ke\u0161u o\u0159echy?\">Kde m\u016f\u017eeme pou\u017e\u00edt ke\u0161u o\u0159echy?<\/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\/kesu-orechy-orisky\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>O\u0159\u00ed\u0161ky ke\u0161u pat\u0159\u00ed bezpochyby mezi ty nejobl\u00edben\u011bj\u0161\u00ed druhy o\u0159ech\u016f. D\u00edky sv\u00e9 jemn\u00e9 kr\u00e9mov\u00e9 struktu\u0159e a m\u00edrn\u011b sladk\u00e9 chuti toti\u017e nemaj\u00ed konkurenci. A ochutnali jste u\u017e ke\u0161u m\u00e1slo? To u\u017e je doslova nebe v puse. Nejlep\u0161\u00ed na tom ale je, \u017ee krom\u011b skv\u011bl\u00e9 chuti na v\u00e1s ke\u0161u ud\u011blaj\u00ed dojem tak\u00e9 sv\u00fdm nutri\u010dn\u00edm slo\u017een\u00edm a zdravotn\u00edmi benefity. Kdy\u017e je tedy za\u0159ad\u00edte do j\u00eddeln\u00ed\u010dku, pod\u011bkuj\u00ed v\u00e1m nejen chu\u0165ov\u00e9 poh\u00e1rky, ale i va\u0161e 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 o\u0159ech\u016f ke\u0161u na n\u00e1sleduj\u00edc\u00ed 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=\"#kardiovaskularni-zdravi\" style=\"border-radius:0px\">Kardiovaskul\u00e1rn\u00ed zdrav\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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oxidacni-stres\" style=\"border-radius:0px\">Oxida\u010dn\u00ed 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=\"#zdravi-kosti\" style=\"border-radius:0px\">Zdrav\u00ed 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=\"#hubnuti\" style=\"border-radius:0px\">Hubnut\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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#zdravi-oci\" style=\"border-radius:0px\">Zdrav\u00ed 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_jsou_orechy_kesu\"><\/span>Co jsou o\u0159echy ke\u0161u?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u011bd\u011bli jste, \u017ee <a href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\">o\u0159echy ke\u0161u<\/a> jsou mezi sv\u00fdmi sourozenci pom\u011brn\u011b unik\u00e1tem? Jedn\u00e1 se toti\u017e o semena stromu, konkr\u00e9tn\u011b <strong>ledvinovn\u00edku z\u00e1padn\u00edho<\/strong>, kter\u00e1 v\u0161ak na rozd\u00edl od ostatn\u00edch o\u0159ech\u016f jako jedin\u00e1 nerostou uvnit\u0159 plodu, ale na n\u011bm. Strom je pokryt plody <strong>aka\u0161u<\/strong>, naz\u00fdvan\u00fdmi tak\u00e9 <strong>jablka ke\u0161u<\/strong>, kter\u00e9 rostou ve shluc\u00edch a na sv\u00e9m konci maj\u00ed sem\u00ednka ve tvaru ledviny. Ta se sb\u00edraj\u00ed, zpracov\u00e1vaj\u00ed a postupn\u011b se dost\u00e1vaj\u00ed a\u017e do na\u0161ich kuchyn\u00ed jako <strong>o\u0159echyke\u0161u<\/strong>. I samotn\u00e9 plody jsou <strong>jedl\u00e9<\/strong> a pou\u017e\u00edvaj\u00ed se nap\u0159\u00edklad k v\u00fdrob\u011b <strong>d\u017eus\u016f<\/strong> nebo <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>O\u0159echy ke\u0161u poch\u00e1zej\u00ed p\u016fvodn\u011b z oblasti <strong>Mexika, Peru, Braz\u00edlie<\/strong> a <strong>Karibiku<\/strong>. Jejich p\u011bstov\u00e1n\u00ed se v\u0161ak postupn\u011b roz\u0161\u00ed\u0159ilo i do dal\u0161\u00edch \u010d\u00e1st\u00ed sv\u011bta, a to konkr\u00e9tn\u011b tam, kde je <strong>tropick\u00e9<\/strong> \u010di <strong>subtropick\u00e9<\/strong> klima. Zaj\u00edmav\u00fd je tak\u00e9 samotn\u00fd strom, na kter\u00e9m tyto o\u0159echy rostou. M\u016f\u017ee toti\u017e dor\u016fstat do v\u00fd\u0161ky a\u017e <strong>10\u201313 metr\u016f<\/strong> a py\u0161n\u00ed se \u0161irokou a mohutnou korunou. V brazilsk\u00e9m m\u011bst\u011b Natal je dokonce turistickou atrakc\u00ed. N\u00e1v\u0161t\u011bvn\u00edci se tam chod\u00ed kochat obrovsk\u00fdm, divoce rostouc\u00edm stromem o rozloze 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=\"Co jsou o\u0159echy ke\u0161u?\" class=\"wp-image-540988\" title=\"Co jsou o\u0159echy ke\u0161u?\" 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\">Jak se p\u011bstuj\u00ed a zpracov\u00e1vaj\u00ed o\u0159echy ke\u0161u?<\/h3>\n\n\n\n<p>Sb\u00edr\u00e1n\u00ed o\u0159ech\u016f ke\u0161u nen\u00ed v\u016fbec jednoduch\u00fd proces. Vy\u017eaduje spoustu \u010dasu a mnoho pomocn\u00fdch rukou. O\u0159echy se toti\u017e sb\u00edraj\u00ed <b>ru\u010dn\u011b <\/b>a na <strong>n\u011bkolik etap<\/strong>. Jeliko\u017e dozr\u00e1vaj\u00ed postupn\u011b, samotn\u00e1 sklize\u0148 m\u016f\u017ee trvat <strong>40\u201375 dn\u00ed<\/strong>. Plody, spolu s o\u0159echy, by m\u011bly ide\u00e1ln\u011b opadat samy od sebe. Pokud se odtrhnou p\u0159ed\u010dasn\u011b, nejsou dostate\u010dn\u011b zral\u00e9. Po spadnut\u00ed se o\u0159echy odd\u011bl\u00ed od plod\u016f a n\u00e1sledn\u011b se n\u011bkolik dn\u00ed <strong>su\u0161\u00ed na slunci<\/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>N\u00e1sleduje <strong>kontrola vlhkosti, loup\u00e1n\u00ed o\u0159ech\u016f, pra\u017een\u00ed<\/strong> a dal\u0161\u00ed d\u016fle\u017eit\u00e9 kroky. V\u00fdsledkem komplikovan\u00e9ho procesu zpracov\u00e1n\u00ed jsou syrov\u00e9 ke\u0161u o\u0159echy a tekutina, kter\u00e1 se p\u016fvodn\u011b ukr\u00fdvala mezi o\u0159echem a jeho sko\u0159\u00e1pkou. Ta je jedovat\u00e1, a proto nen\u00ed vhodn\u00e1 ke konzumaci. Nam\u00edsto toho se pou\u017e\u00edv\u00e1 v automobilov\u00e9m pr\u016fmyslu nebo jako sou\u010d\u00e1st mal\u00ed\u0159sk\u00fdch barev.<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>Do samotn\u00fdch o\u0159ech\u016f ke\u0161u se z t\u00e9to tekutiny dost\u00e1v\u00e1 toxick\u00fd <strong>urushiol<\/strong>. Proto mus\u00ed b\u00fdt o\u0159echy tepeln\u011b zpracov\u00e1ny je\u0161t\u011b p\u0159edt\u00edm, ne\u017e zam\u00ed\u0159\u00ed do reg\u00e1l\u016f obchod\u016f. Tepelnou \u00fapravou se toti\u017e tato l\u00e1tka zni\u010d\u00ed, a o\u0159echy pak m\u016f\u017eeme bez obav konzumovat.<\/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=\"Jak se p\u011bstuj\u00ed o\u0159echy ke\u0161u? \" class=\"wp-image-541004\" title=\"Jak se p\u011bstuj\u00ed o\u0159echy ke\u0161u? \" 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=\"Jake_ucinky_maji_orechy_kesu_na_zdravi\"><\/span>Jak\u00e9 \u00fa\u010dinky maj\u00ed o\u0159echy ke\u0161u na zdrav\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kardiovaskularni-zdravi\">1. Pom\u00e1haj\u00ed chr\u00e1nit kardiovaskul\u00e1rn\u00ed syst\u00e9m<\/h3>\n\n\n<div class=\"FFpbKc\">Sou\u010dasn\u00e9 studie n\u00e1m \u0159\u00edkaj\u00ed, \u017ee se vyplat\u00ed za\u0159adit o\u0159echy ke\u0161u do j\u00eddeln\u00ed\u010dku tehdy, pokud se chceme starat o zdrav\u00ed na\u0161eho <strong>srdce<\/strong> a <strong>c\u00e9v<\/strong>. Ukazuje se nap\u0159\u00edklad jejich p\u0159\u00edzniv\u00fd vliv na sn\u00ed\u017een\u00ed hladiny <strong>LDL (\u0161patn\u00e9ho)<\/strong> a <strong>zv\u00fd\u0161en\u00ed HDL (dobr\u00e9ho) cholesterolu v krvi.<\/strong><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-regular-font-size\">Rovn\u011b\u017e se zd\u00e1, \u017ee mohou b\u00fdt u\u017eite\u010dn\u00e9 i p\u0159i udr\u017een\u00ed optim\u00e1ln\u00ed hladiny <strong>krevn\u00edho tlaku<\/strong>. To vyplynulo nap\u0159\u00edklad z v\u00fdzkumu, kter\u00fd sledoval 62 \u00fa\u010dastn\u00edk\u016f. U t\u011bch, u kter\u00fdch 20 % denn\u00edho kalorick\u00e9ho p\u0159\u00edjmu tvo\u0159ily o\u0159echy ke\u0161u, do\u0161lo ke <strong>zv\u00fd\u0161en\u00ed baroreflexn\u00ed citlivosti.<\/strong> Baroreflex je jeden z d\u016fle\u017eit\u00fdch mechanism\u016f, ve kter\u00e9m hraje roli kardiovaskul\u00e1rn\u00ed i nervov\u00fd syst\u00e9m a t\u011blo ho pou\u017e\u00edv\u00e1 ke <strong>kontrole krevn\u00edho 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 pro\u010d se toto p\u016fsoben\u00ed projevuje pr\u00e1v\u011b u o\u0159ech\u016f ke\u0161u? Jsou toti\u017e pln\u00e9 l\u00e1tek, kter\u00e9 n\u011bjak\u00fdm zp\u016fsobem p\u016fsob\u00ed na kardiovaskul\u00e1rn\u00ed syst\u00e9m. Kombinac\u00ed v\u00edce takov\u00fdch l\u00e1tek vznik\u00e1 v\u00fd\u017eivn\u00fd ke\u0161u koktejl, za kter\u00fd n\u00e1m na\u0161e srdce jist\u011b pod\u011bkuje.<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>Nap\u0159\u00edklad u zdrav\u00fdch tuk\u016f, konkr\u00e9tn\u011b <strong>mononenasycen\u00fdch mastn\u00fdch kyselin<\/strong>, je dnes prok\u00e1z\u00e1no, \u017ee se pod\u00edlej\u00ed na udr\u017een\u00ed <strong>spr\u00e1vn\u00e9 hladiny cholesterolu<\/strong>, pokud jimi nahrad\u00edme nasycen\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 href=\"https:\/\/gymbeam.cz\/blog\/arginin-a-jeho-8-overenych-ucinku-pro-zdravi-a-sportovce\/\">Arginin<\/a> zase v t\u011ble p\u016fsob\u00ed tak, \u017ee pom\u00e1h\u00e1 <strong>roz\u0161i\u0159ovat c\u00e9vy<\/strong>, d\u00edky \u010demu\u017e se n\u00e1sledn\u011b pod\u00edl\u00ed na <strong>sni\u017eov\u00e1n\u00ed krevn\u00edho tlaku<\/strong>.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,10]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Fytosteroly<\/strong> jsou rostlinn\u00e9 l\u00e1tky strukturou podobn\u00e9 cholesterolu. D\u00edky tomu se dok\u00e1\u017eou ve st\u0159ev\u011b v\u00e1zat na podobn\u00e9 receptory jako cholesterol, a zabra\u0148ovat tak jeho vst\u0159eb\u00e1v\u00e1n\u00ed ze 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 href=\"https:\/\/gymbeam.cz\/draslik-gymbeam.html\">Drasl\u00edk<\/a> je miner\u00e1ln\u00ed l\u00e1tka, kter\u00e1 sv\u00fdm mechanismem \u00fa\u010dinku p\u016fsob\u00ed na udr\u017een\u00ed norm\u00e1ln\u00ed hladiny krevn\u00edho tlaku.<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<p>Vysok\u00fd krevn\u00ed tlak \u010di zv\u00fd\u0161en\u00fd cholesterol mohou postupn\u011b v\u00e9st k rozvoji <strong>ateroskler\u00f3zy<\/strong> (kornat\u011bn\u00ed tepen). Jakmile u\u017e se jednou tento zdravotn\u00ed probl\u00e9m objev\u00ed a my ho ne\u0159e\u0161\u00edme, m\u016f\u017ee postupn\u011b vy\u00fastit a\u017e do podoby <strong>mozkov\u00e9 mrtvice<\/strong>, <strong>infarktu myokardu<\/strong> \u010di <strong>ischemick\u00e9 choroby srde\u010dn\u00ed<\/strong>, kdy nen\u00ed spr\u00e1vn\u011b dokrvov\u00e1n srde\u010dn\u00ed sval. Proto je ide\u00e1ln\u00ed pe\u010dovat o sv\u00e9 srdce a c\u00e9vy pomoc\u00ed stravy, p\u0159i\u010dem\u017e o\u0159echy ke\u0161u mohou b\u00fdt jedn\u00edm z d\u00edlk\u016f v t\u00e9to mozaice.<\/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=\"52267,40864,5968,46228,37023,74335,5331,46234,6624,47278\" ><\/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=\"oxidacni-stres\">2. Maj\u00ed antioxida\u010dn\u00ed \u00fa\u010dinky<\/h3>\n\n\n\n<p>Jedn\u00edm z univerz\u00e1ln\u00edch zp\u016fsob\u016f, jak pe\u010dovat o sv\u00e9 celkov\u00e9 zdrav\u00ed, je d\u011blat v\u0161e pro to, abychom pom\u00e1hali t\u011blu bojovat s <strong>voln\u00fdmi radik\u00e1ly<\/strong>. Ty vznikaj\u00ed p\u016fsoben\u00edm <strong>oxida\u010dn\u00edho stresu<\/strong> a postupn\u011b mohou p\u0159isp\u00edvat ke vzniku r\u016fzn\u00fdch <strong>chronick\u00fdch onemocn\u011bn\u00ed<\/strong>, jako je diabetes 2. typu, onemocn\u011bn\u00ed plic, neurologick\u00e9 probl\u00e9my apod. V tomto boji n\u00e1m mohou pomoci <strong>antioxidanty<\/strong>, kter\u00e9 najdeme bohat\u011b zastoupen\u00e9 pr\u00e1v\u011b i v o\u0159e\u0161\u00edch ke\u0161u. D\u00edky nim se tak u t\u011bchto o\u0159\u00ed\u0161k\u016f prokazuj\u00ed ve studi\u00edch <strong>antioxida\u010dn\u00ed \u00fa\u010dinky<\/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\">Kter\u00e9 l\u00e1tky v o\u0159e\u0161\u00edch ke\u0161u p\u016fsob\u00ed antioxida\u010dn\u011b?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/vitamin-e-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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 slou\u010deniny<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/beta-carotene-gymbeam.html\">beta-karoten<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lutein&nbsp;<\/a><\/li>\n\n\n\n<li>zeaxanthin<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O\u0159echy ke\u0161u tak nejsou jen pochoutkou slou\u017e\u00edc\u00ed pro posyp\u00e1n\u00ed rann\u00ed ka\u0161e, ale m\u016f\u017eeme si je klidn\u011b dop\u0159\u00e1t i jako pomocn\u00edky p\u0159i <strong>p\u00e9\u010di o na\u0161e celkov\u00e9 zdrav\u00ed<\/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\u00ed \u00fa\u010dinky o\u0159ech\u016f ke\u0161u\" class=\"wp-image-541020\" title=\"Antioxida\u010dn\u00ed \u00fa\u010dinky o\u0159ech\u016f ke\u0161u\" 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=\"zdravi-kosti\">3. Pom\u00e1haj\u00ed zlep\u0161it stav kost\u00ed<\/h3>\n\n\n\n<p>O\u0159echy ke\u0161u se ukazuj\u00ed b\u00fdt n\u00e1pomocn\u00e9 i tehdy, pokud db\u00e1me o <strong>kvalitu <\/strong>a <strong>pevnost sv\u00fdch kost\u00ed<\/strong>. Za siln\u00fdmi a zdrav\u00fdmi kostmi toti\u017e stoj\u00ed tak\u00e9 v\u00fd\u017eiva bohat\u00e1 na <strong>b\u00edlkoviny<\/strong>, ur\u010dit\u00e9 <strong>vitam\u00edny<\/strong> \u010di <strong>miner\u00e1ln\u00ed l\u00e1tky<\/strong>. Mnoh\u00e9 z t\u011bchto l\u00e1tek najdeme pr\u00e1v\u011b i v o\u0159\u00ed\u0161c\u00edch ke\u0161u.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/vapnik\">V\u00e1pn\u00edk<\/a> je d\u016fle\u017eit\u00fd pro udr\u017een\u00ed norm\u00e1ln\u00edho stavu kost\u00ed. Jedn\u00e1 se toti\u017e o hlavn\u00ed miner\u00e1ln\u00ed l\u00e1tku kostn\u00ed tk\u00e1n\u011b. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16,18]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/magnezium\">Magn\u00e9zium<\/a> je d\u016fle\u017eitou stavebn\u00ed slo\u017ekou kost\u00ed a rovn\u011b\u017e je zapot\u0159eb\u00ed nap\u0159\u00edklad pro tvorbu energie v kostn\u00edch bu\u0148k\u00e1ch. <sup>[1]<\/sup><\/li>\n\n\n\n<li><strong>Fosfor<\/strong> je tak\u00e9 stavebn\u00ed \u010d\u00e1st\u00ed kostn\u00ed tk\u00e1n\u011b.<\/li>\n\n\n\n<li><strong>B\u00edlkoviny<\/strong> jsou nezbytn\u00e9 nejen pro r\u016fst sval\u016f, ale tak\u00e9 zdrav\u00ed a pevnost kost\u00ed.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/vitamin-k2-gymbeam.html\">Vitam\u00edn K<\/a> hraje roli v kostn\u00edm metabolismu a mineralizaci 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\u00ed kontrolovat hladinu cukru v krvi<\/h3>\n\n\n\n<p>Kdy\u017e se \u0159ekne hladina cukru v krvi (glyk\u00e9mie), mo\u017en\u00e1 v\u00e1s hned napadnou <strong>diabetici<\/strong>, tedy lid\u00e9 s cukrovkou. Pr\u00e1v\u011b jejich t\u011blo m\u00e1 toti\u017e probl\u00e9m udr\u017eovat optim\u00e1ln\u00ed rozmez\u00ed hladiny cukru v krvi, a mus\u00ed si tak pom\u00e1hat <strong>spr\u00e1vn\u00fdm j\u00eddeln\u00ed\u010dkem<\/strong>, <strong>pohybem<\/strong> \u010di p\u0159i pokro\u010dilej\u0161\u00edch probl\u00e9mech i <strong>l\u00e9ky<\/strong> a <strong>inzul\u00ednem<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve skute\u010dnosti se v\u0161ak rozkol\u00edsan\u00e1 glyk\u00e9mie m\u016f\u017ee b\u011b\u017en\u011b objevit i u zdrav\u00fdch lid\u00ed. Typicky se projevuje <strong>v\u00fdkyvy energie, n\u00e1hlou \u00fanavou<\/strong> \u010di nap\u0159\u00edklad opakovanou <strong>chut\u00ed na sladk\u00e9<\/strong>. I b\u011b\u017en\u011b zdrav\u00fd \u010dlov\u011bk tak ud\u011bl\u00e1 dob\u0159e, pokud se bude sna\u017eit udr\u017eet svou hladinu cukru v krvi pod kontrolou. Ve v\u00fd\u017eiv\u011b n\u00e1m s t\u00edm pom\u00e1h\u00e1 nap\u0159\u00edklad <strong>vl\u00e1knina, tuky<\/strong> \u010di <strong>b\u00edlkoviny<\/strong>, kter\u00e9 <strong>zpomaluj\u00ed vst\u0159eb\u00e1v\u00e1n\u00ed cukru do krve<\/strong>. Tyto \u017eiviny n\u00e1m nab\u00edzej\u00ed tak\u00e9 o\u0159echy ke\u0161u.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si nap\u0159\u00edklad dop\u0159ejeme klasick\u00fd dom\u00e1c\u00ed pudink, pravd\u011bpodobn\u011b n\u00e1m glyk\u00e9mie po jeho sn\u011bden\u00ed stoupne pom\u011brn\u011b rychle. Proto se za chv\u00edli m\u016f\u017ee dostavit<strong> chu\u0165 na sladk\u00e9<\/strong> zp\u016fsoben\u00e1 op\u011btovn\u00fdm poklesem cukru v krvi. Pokud v\u0161ak pudink dopln\u00edme o\u0159\u00ed\u0161ky ke\u0161u, k tomuto rychl\u00e9mu poklesu nemus\u00ed v\u016fbec doj\u00edt, tak\u017ee se m\u016f\u017eeme vyhnout dal\u0161\u00edmu mls\u00e1n\u00ed. O\u0159echy ke\u0161u tak mohou b\u00fdt skv\u011bl\u00fdm pomocn\u00edkem p\u0159i <strong>kontrole apetitu<\/strong> \u010di <strong>hladiny energie<\/strong> v pr\u016fb\u011bhu dne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e1p\u00ed v\u00e1s pravideln\u011b chut\u011b na sladk\u00e9? Pro v\u00edce tip\u016f, jak si s nimi poradit, si p\u0159e\u010dt\u011bte \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-oklamat-chute-na-sladke\/\"><strong>15 krok\u016f, d\u00edky kter\u00fdm se 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=\"hubnuti\">5. Pom\u00e1haj\u00ed s hubnut\u00edm<\/h3>\n\n\n\n<p>Ka\u017edodenn\u00ed hrst o\u0159ech\u016f na tal\u00ed\u0159i n\u00e1m ur\u010dit\u011b nezaru\u010d\u00ed zhubnut\u00ed. Ke\u0161u se v\u0161ak py\u0161n\u00ed obsahem <strong>vl\u00e1kniny, zdrav\u00fdch tuk\u016f<\/strong> a b\u00edlkovin, kter\u00e9 sv\u00fdm p\u016fsoben\u00edm pe\u010duj\u00ed v t\u011ble o <b>v\u011bt\u0161\u00ed <\/b>a <strong>del\u0161\u00ed pocit sytosti<\/strong>. D\u00edky tomu mohou o\u0159echy ke\u0161u pomoci <strong>zefektivnit hubnut\u00ed<\/strong> \u010di udr\u017eet si <strong>optim\u00e1ln\u00ed<\/strong> <strong>t\u011blesnou hmotnost.<\/strong><span style=\"font-size: 1rem\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup> <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e si nap\u0159\u00edklad nasypeme o\u0159echy do jogurtu s m\u00fcsli a s ovocem ke sn\u00eddani, hlad se dostav\u00ed za del\u0161\u00ed dobu, ne\u017e kdybychom si dali sn\u00eddani bez nich. D\u00edky tomu tak m\u016f\u017eeme za cel\u00fd den p\u0159ijmout <strong>men\u0161\u00ed mno\u017estv\u00ed kalori\u00ed<\/strong>, co\u017e n\u00e1m pom\u016f\u017ee dos\u00e1hnout snadn\u011bji <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\"><strong>kalorick\u00e9ho deficitu<\/strong><\/a>. A to by m\u011blo b\u00fdt na\u0161\u00edm c\u00edlem, proto\u017ee pr\u00e1v\u011b ten je <strong>z\u00e1kladem \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dejte si v\u0161ak pozor na <strong>vysokou kalorickou hodnotu<\/strong> o\u0159ech\u016f ke\u0161u. Ve 100 g se ukr\u00fdv\u00e1 a\u017e 580 kcal, proto je d\u016fle\u017eit\u00e9 kontrolovat porci, kterou si denn\u011b dop\u0159ejeme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Komplexn\u00ed p\u0159ehled toho, co je d\u016fle\u017eit\u00e9 pro efektivn\u00ed hubnut\u00ed, naleznete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\">Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: Budete p\u0159ekvapeni, co je opravdu d\u016fle\u017eit\u00e9.<\/a><\/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=\"zdravi-oci\">6. Zlep\u0161uj\u00ed zdrav\u00ed o\u010d\u00ed<\/h3>\n\n\n\n<p>O\u0159echy ke\u0161u jsou bohat\u00e9 na mno\u017estv\u00ed \u017eivin, kter\u00e9 jsou d\u016fle\u017eit\u00e9 pro o\u010di a ostr\u00fd zrak. Jedn\u00e1 se o pestrou kombinaci <strong>vitam\u00edn\u016f, miner\u00e1ln\u00edch l\u00e1tek, b\u00edlkovin, zdrav\u00fdch tuk\u016f<\/strong> a r\u016fzn\u00fdch <strong>biologicky aktivn\u00edch l\u00e1tek<\/strong>. Kter\u00e9 to jsou?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/zinek-100-tab-gymbeam.html\">Zinek<\/a> je nejv\u00edce zastoupenou miner\u00e1ln\u00ed l\u00e1tkou v s\u00edtnici. Rovn\u011b\u017e je sou\u010d\u00e1st\u00ed zrakov\u00e9ho pigmentu, kter\u00fd hraje roli v tom, \u017ee jsme schopni vid\u011bt.<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> jako\u017eto antioxidant hraje d\u016fle\u017eitou roli p\u0159i ochran\u011b o\u010d\u00ed p\u0159ed voln\u00fdmi radik\u00e1ly.<\/li>\n\n\n\n<li><strong>Lutein<\/strong> a <strong>zeaxanthin<\/strong> jsou karoteny s antioxida\u010dn\u00edmi \u00fa\u010dinky.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/omega-3-mastne-kyseliny\">Omega-3 mastn\u00e9 kyseliny<\/a> se ve v\u00fdzkumech ukazuj\u00ed b\u00fdt prosp\u011b\u0161n\u00fdmi nap\u0159\u00edklad p\u0159i probl\u00e9mech se <strong>such\u00fdma o\u010dima<\/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>P\u00e9\u010de o zrak dnes nab\u00edr\u00e1 \u010d\u00edm d\u00e1l t\u00edm v\u00edce na d\u016fle\u017eitosti. Denn\u011b toti\u017e sv\u00e9 o\u010di nam\u00e1h\u00e1me n\u011bkolikahodinov\u00fdm kouk\u00e1n\u00edm do <strong>po\u010d\u00edta\u010d\u016f<\/strong> a <strong>mobil\u016f<\/strong>. O\u0159echy ke\u0161u mohou b\u00fdt jednou z u\u017eite\u010dn\u00fdch potravin, kter\u00e1 n\u00e1m pom\u016f\u017ee starat se o zdrav\u00ed o\u010d\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\">Dal\u0161\u00ed zdravotn\u00ed benefity o\u0159ech\u016f ke\u0161u<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ukazuje se, \u017ee by mohly <strong>pom\u00e1hat s tr\u00e1ven\u00edm<\/strong>. Obsahuj\u00ed toti\u017e <a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\">vl\u00e1kninu<\/a>, kter\u00e1 pom\u00e1h\u00e1 s vyprazd\u0148ov\u00e1n\u00edm.<\/li>\n\n\n\n<li>Studie pouk\u00e1zala i na jejich pozitivn\u00ed vliv na <strong>osteoartritidu<\/strong> \u010dili z\u00e1n\u011btliv\u00e9 onemocn\u011bn\u00ed kloub\u016f.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li>Mohou prosp\u011bt i na\u0161im <strong>vlas\u016fm<\/strong> a <strong>neht\u016fm<\/strong>, a to zejm\u00e9na d\u00edky obsahu <strong>zinku<\/strong>.<\/li>\n\n\n\n<li>\u017diviny v o\u0159e\u0161\u00edch ke\u0161u prosp\u00edvaj\u00ed i <strong>imunitn\u00edmu syst\u00e9mu.<\/strong> Jedn\u00e1 se nap\u0159\u00edklad o <strong>fol\u00e1t<\/strong> nebo <strong>zinek.<\/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\u00ed benefity o\u0159ech\u016f ke\u0161u \" class=\"wp-image-541036\" title=\"Zdravotn\u00ed benefity o\u0159ech\u016f ke\u0161u \" 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=\"Kolik_obsahuji_energie_a_zivin\"><\/span>Kolik obsahuj\u00ed energie a \u017eivin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-size: 1rem\">O\u0159echy<\/span><span style=\"font-size: 1rem\"> k<\/span>e\u0161u jsou studnic\u00ed prosp\u011b\u0161n\u00fdch <strong>mikro\u017eivin<\/strong> i <strong>makro\u017eivin<\/strong>. Sv\u00fdm obsahem se mohou m\u00edrn\u011b li\u0161it, proto\u017ee pod\u00edl jednotliv\u00fdch l\u00e1tek je z\u00e1visl\u00fd i na klimatick\u00fdch podm\u00ednk\u00e1ch, skladov\u00e1n\u00ed a procesu zpracov\u00e1n\u00ed. V kone\u010dn\u00e9m d\u016fsledku se v\u0161ak jedn\u00e1 o prakticky stejn\u00fd obsah \u00fa\u010dinn\u00fdch l\u00e1tek.<\/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\">Pr\u016fm\u011brn\u00fd obsah kalori\u00ed a makro\u017eivin v o\u0159e\u0161\u00edch ke\u0161u<\/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 O\u0158\u00cd\u0160K\u016e KE\u0160U<\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota&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\">B\u00edlkoviny<\/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 nasycen\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\">Jak\u00e9 makro\u017eiviny obsahuj\u00ed o\u0159echy ke\u0161u?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O\u0159echy ke\u0161u vynikaj\u00ed obsahem <a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\"><strong>zdrav\u00fdch tuk\u016f<\/strong><\/a>. Obsahuj\u00ed zejm\u00e9na <strong>mononenasycen\u00e9 mastn\u00e9 kyseliny (MUFA)<\/strong>, ze kter\u00fdch p\u0159evl\u00e1d\u00e1 <strong>kyselina olejov\u00e1<\/strong>. Ta je zn\u00e1m\u00e1 hlavn\u011b d\u00edky pozitivn\u00edm \u00fa\u010dink\u016fm 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\u00ed tak\u00e9 <strong>polynenasycen\u00e9 mastn\u00e9 kyseliny (PUFA)<\/strong>, z nich\u017e nejv\u011bt\u0161\u00ed mno\u017estv\u00ed p\u0159edstavuje esenci\u00e1ln\u00ed <strong>kyselina linolov\u00e1<\/strong>.<\/li>\n\n\n\n<li>Maj\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\/\"><strong>b\u00edlkovin<\/strong><\/a>. Nemaj\u00ed v\u0161ak optim\u00e1ln\u00ed spektrum esenci\u00e1ln\u00edch aminokyselin, a tak je nem\u016f\u017eeme pova\u017eovat za plnohodnotn\u00fd zdroj protein\u016f.<\/li>\n\n\n\n<li>Jsou tak\u00e9 zdrojem <a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\"><strong>vl\u00e1kniny<\/strong><\/a>. D\u00edky tomu jsou u\u017eite\u010dn\u00e9 tak\u00e9 pro n\u00e1\u0161 <strong>st\u0159evn\u00ed mikrobiom<\/strong> a <strong>tr\u00e1ven\u00ed<\/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\">Jak\u00e9 vitam\u00edny obsahuj\u00ed o\u0159echy ke\u0161u?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitam\u00edn E<\/strong> je \u00fa\u010dinn\u00fd antioxidant, kter\u00fd pom\u00e1h\u00e1 t\u011blu v boji s <strong>oxida\u010dn\u00edm stresem<\/strong>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/vitamin-b3-gymbeam.html\">Vitam\u00edn B3 (niacin)<\/a> je d\u016fle\u017eit\u00fd pro \u010dinnost <strong>nervov\u00e9 soustavy<\/strong> a <strong>psychiky<\/strong>. Rovn\u011b\u017e p\u0159isp\u00edv\u00e1 ke <strong>sn\u00ed\u017een\u00ed \u00fanavy<\/strong> a <strong>vy\u010derp\u00e1n\u00ed<\/strong>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/kyselina-listova-gymbeam.html\">Fol\u00e1t<\/a> je obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00fd pro \u017eeny. Pod\u00edl\u00ed se toti\u017e na <strong>r\u016fstu z\u00e1rode\u010dn\u00fdch tk\u00e1n\u00ed<\/strong> <strong>b\u011bhem t\u011bhotenstv\u00ed<\/strong>. Tak\u00e9 se \u00fa\u010dastn\u00ed procesu <strong>krvetvorby<\/strong> nebo \u010dinnosti <strong>imunitn\u00edho syst\u00e9mu<\/strong>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/vitamin-k2-gymbeam.html\">Vitam\u00edn K<\/a> pot\u0159ebujeme pro <strong>norm\u00e1ln\u00ed sr\u00e1\u017elivost krve<\/strong> i 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\">Jak\u00e9 miner\u00e1ln\u00ed l\u00e1tky obsahuj\u00ed ke\u0161u o\u0159echy?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/vapnik-gymbeam.html\">V\u00e1pn\u00edk<\/a> na\u0161e t\u011blo vyu\u017e\u00edv\u00e1 ke <strong>sr\u00e1\u017een\u00ed krve<\/strong>, \u010dinnosti sval\u016f i prob\u00edh\u00e1n\u00ed <strong>nervov\u00fdch p\u0159enos\u016f<\/strong>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/triple-magnesium-gymbeam.html\">Ho\u0159\u010d\u00edk<\/a> se pod\u00edl\u00ed na <strong>elektrolytick\u00e9 rovnov\u00e1ze, d\u011blen\u00ed bun\u011bk<\/strong> i \u010dinnosti <strong>nervov\u00e9 soustavy<\/strong>. Rovn\u011b\u017e m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00fd p\u0159i <strong>svalov\u00fdch k\u0159e\u010d\u00edch,<\/strong> a studie dokonce popisuj\u00ed jeho vliv i na sni\u017eov\u00e1n\u00ed <strong>k\u0159e\u010d\u00ed b\u011bhem menstruace<\/strong> a <a href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-jak-zmirnit-bolestivou-menstruaci-a-harmonizovat-cyklus\/\">premenstrua\u010dn\u00edho syndromu (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> p\u0159isp\u00edv\u00e1 k funkci <strong>bun\u011b\u010dn\u00fdch membr\u00e1n<\/strong> i k udr\u017een\u00ed norm\u00e1ln\u00edho stavu <strong>kost\u00ed<\/strong> a <strong>zub\u016f<\/strong>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/draslik-gymbeam.html\">Drasl\u00edk<\/a> na\u0161e t\u011blo pot\u0159ebuje k udr\u017een\u00ed norm\u00e1ln\u00edho <strong>krevn\u00edho tlaku<\/strong>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/zinek-100-tab-gymbeam.html\">Zinek<\/a> hraje d\u016fle\u017eitou roli p\u0159i <strong>metabolismu \u017eivin<\/strong> i p\u0159i udr\u017een\u00ed norm\u00e1ln\u00ed <strong>plodnosti, reprodukce<\/strong> \u010di <strong>hladiny testosteronu 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\">Jak\u00e9 bioaktivn\u00ed l\u00e1tky obsahuj\u00ed o\u0159echy ke\u0161u?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fytosteroly<\/strong> pom\u00e1haj\u00ed sni\u017eovat vst\u0159eb\u00e1v\u00e1n\u00ed cholesterolu ze stravy.<\/li>\n\n\n\n<li><strong>Lutein<\/strong> a <strong>zeaxanthin<\/strong> pom\u00e1haj\u00ed jako antioxidanty v boji proti oxida\u010dn\u00edmu stresu.<\/li>\n\n\n\n<li><strong>Fenolick\u00e9 l\u00e1tky<\/strong> jsou skupinou <strong>biologicky aktivn\u00edch l\u00e1tek<\/strong>, u nich\u017e jsou pops\u00e1ny <strong>antioxida\u010dn\u00ed, protiz\u00e1n\u011btliv\u00e9<\/strong> a dal\u0161\u00ed prosp\u011b\u0161n\u00e9 \u00fa\u010dinky.<\/li>\n\n\n\n<li><strong>Beta-karoten<\/strong> je <strong>antioxidant<\/strong> a z\u00e1rove\u0148 z n\u011bj vznik\u00e1 <a href=\"https:\/\/gymbeam.cz\/vitamin-a-retinol-gymbeam.html\">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_jake_forme_si_muzeme_dat_kesu\"><\/span>V jak\u00e9 form\u011b si m\u016f\u017eeme d\u00e1t ke\u0161u?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e si chcete vychutnat <strong>p\u0159irozenou chu\u0165<\/strong> o\u0159ech\u016f a z\u00e1rove\u0148 <strong>t\u011b\u017eit co nejv\u00edce ze zm\u00edn\u011bn\u00fdch benefit\u016f<\/strong>, jsou pro v\u00e1s t\u00edm prav\u00fdm \u0159e\u0161en\u00edm <a href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\">natural o\u0159echy ke\u0161u<\/a>. Pro zpest\u0159en\u00ed si je v\u0161ak m\u016f\u017eete dop\u0159\u00e1t i ochucen\u00e9 nebo nap\u0159\u00edklad v podob\u011b m\u00e1sla.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ke\u0161u obalen\u00e9 <strong>v \u010dokol\u00e1d\u011b, jogurtu<\/strong> \u010di <strong>karamelu<\/strong> ocen\u00edte, pokud jste fanou\u0161ci sladk\u00e9ho. M\u016f\u017eete si je vychutnat jako sladkou te\u010dku po ob\u011bd\u011b \u010di s nimi zpest\u0159it ka\u0161i nebo jogurt s m\u00fcsli.<\/li>\n\n\n\n<li>Naopak <strong>pra\u017een\u00e9 <\/strong>a<strong> solen\u00e9 ke\u0161u<\/strong> nebo o\u0159echy s <strong>chilli<\/strong> si z\u00edskaj\u00ed milovn\u00edky slan\u00fdch chut\u00ed. Jedn\u00e1 se o skv\u011bl\u00fd snack nap\u0159\u00edklad nam\u00edsto chips\u016f.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/kesu-maslo-gymbeam.html\" class=\"ek-link\">Ke\u0161u m\u00e1slo<\/a> je tvo\u0159eno rozmixovan\u00fdmi o\u0159echy ke\u0161u, a tak m\u00e1 stejn\u00e9 nutri\u010dn\u00ed hodnoty. Pokud m\u00e1te chu\u0165 na sladk\u00e9, m\u016f\u017eete s\u00e1hnout i po <a href=\"https:\/\/gymbeam.cz\/kesu-maslo-s-kokosem-bilou-cokoladou-a-jahodami-gymbeam.html\" class=\"ek-link\">ochucen\u00e9 variant\u011b<\/a>.<\/li>\n\n\n\n<li><strong>Mouka z o\u0159ech\u016f ke\u0161u <\/strong>se v\u00e1m hod\u00ed tehdy, kdy\u017e hled\u00e1te alternativy klasick\u00e9 b\u00edl\u00e9 p\u0161eni\u010dn\u00e9 mouky. Neobsahuje lepek, a tak je skv\u011bl\u00e1 p\u0159i bezlepkov\u00e9 diet\u011b.<\/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 jak\u00e9 podob\u011b si m\u016f\u017eeme d\u00e1t o\u0159echy ke\u0161u?\" class=\"wp-image-541052\" title=\"V jak\u00e9 podob\u011b si m\u016f\u017eeme d\u00e1t o\u0159echy ke\u0161u?\" 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=\"Orechy_kesu_a_jejich_bezpecnost\"><\/span>O\u0159echy ke\u0161u a jejich bezpe\u010dnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak jsme ji\u017e zm\u00ednili, syrov\u00e9 o\u0159echy ke\u0161u obsahuj\u00ed jedovatou l\u00e1tku <strong>urushiol<\/strong>. Ta je toxick\u00e1 hlav\u011b pro k\u016f\u017ei a sliznice, a to proto, \u017ee zp\u016fsobuje <strong>kontaktn\u00ed dermatitidu<\/strong> neboli povrchovou z\u00e1n\u011btlivou reakci na k\u016f\u017ei. Urushiolu se v\u0161ak zbav\u00edme tepeln\u00fdm zpracov\u00e1n\u00edm ke\u0161u o\u0159ech\u016f. Nemus\u00edte se ale b\u00e1t, \u017ee byste je museli doma pra\u017eit, va\u0159it nebo p\u00e9ct. To za v\u00e1s ji\u017e ud\u011blal <strong>v\u00fdrobce<\/strong> p\u0159i zpracov\u00e1n\u00ed je\u0161t\u011b p\u0159edt\u00edm, ne\u017e se o\u0159echy dostaly do obchodu.<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\">Jsou o\u0159echy ke\u0161u alergeny?<\/h3>\n\n\n\n<p>O\u0159echy ke\u0161u pat\u0159\u00ed mezi alergeny, stejn\u011b jako dal\u0161\u00ed druhy o\u0159ech\u016f. V <strong>seznamu alergen\u016f<\/strong> se skr\u00fdvaj\u00ed pod <strong>\u010d\u00edslem 8.<\/strong> Podle aktu\u00e1ln\u00edch v\u00fdzkum\u016f je alergie na ke\u0161u na vzestupu. Proto, m\u00e1te-li sklon k alergick\u00fdm reakc\u00edm, je mo\u017en\u00e9, \u017ee to bude platit i v p\u0159\u00edpad\u011b ke\u0161u. V\u017edy je pot\u0159eba b\u00fdt obez\u0159etn\u00ed a projev\u00ed-li se p\u0159\u00edznaky alergie, je vhodn\u00e9 vyh\u00fdbat se tomuto druhu o\u0159ech\u016f.<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\">Jsou ke\u0161u vhodn\u00e9 b\u011bhem t\u011bhotenstv\u00ed a kojen\u00ed?<\/h3>\n\n\n\n<p>O\u0159echy ke\u0161u si <strong>mohou klidn\u011b dop\u0159\u00e1t i \u017eeny v pr\u016fb\u011bhu t\u011bhotenstv\u00ed<\/strong>. U\u017e d\u00e1vno neplat\u00ed doporu\u010den\u00ed, \u017ee v tomto obdob\u00ed je nutno vyh\u00fdbat se o\u0159ech\u016fm. Pr\u00e1v\u011b naopak, t\u011bhotn\u00e9 \u017eeny mohou z t\u00e9to \u017eivinami nabit\u00e9 potraviny t\u011b\u017eit. Tot\u00e9\u017e plat\u00ed i pro koj\u00edc\u00ed maminky. V t\u011bchto obdob\u00edch je v\u0161ak d\u016fle\u017eit\u00e9 d\u00e1vat si obzvl\u00e1\u0161t\u011b pozor na to, aby o\u0159echy <strong>nebyly plesniv\u00e9 \u010di jinak zka\u017een\u00e9<\/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=\"Jsou o\u0159echy ke\u0161u vhodn\u00e9 v t\u011bhotenstv\u00ed?\" class=\"wp-image-541068\" title=\"Jsou o\u0159echy ke\u0161u vhodn\u00e9 v t\u011bhotenstv\u00ed?\" 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=\"Kolik_orechu_kesu_muzeme_denne_snist\"><\/span>Kolik o\u0159ech\u016f ke\u0161u m\u016f\u017eeme denn\u011b sn\u00edst?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doporu\u010den\u00ed pro konkr\u00e9tn\u00ed denn\u00ed d\u00e1vku ke\u0161u bychom hledali marn\u011b. Potravinov\u00e1 doporu\u010den\u00ed n\u00e1m v\u0161ak \u0159\u00edkaj\u00ed, \u017ee ide\u00e1ln\u011b bychom si m\u011bli denn\u011b dop\u0159\u00e1t zhruba <strong>30 g o\u0159ech\u016f<\/strong>, co\u017e odpov\u00edd\u00e1 p\u0159ibli\u017en\u011b <strong>jedn\u00e9 hrsti<\/strong>. Jak\u00e9 druhy o\u0159ech\u016f zvol\u00edte, je na v\u00e1s, ale tou nejlep\u0161\u00ed variantou je v\u017edy pestrost \u2013 a t\u00edm p\u00e1dem st\u0159\u00edd\u00e1n\u00ed jednotliv\u00fdch druh\u016f o\u0159ech\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toto mno\u017estv\u00ed by se m\u011blo z\u00e1rove\u0148 vej\u00edt do doporu\u010den\u00e9ho denn\u00edho p\u0159\u00edjmu tuk\u016f, kter\u00fd by m\u011bl tvo\u0159it <strong>30 % celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu<\/strong>. V p\u0159\u00edpad\u011b kalorick\u00e9ho p\u0159\u00edjmu 2000 kcal jde o 600 kcal, tedy 67 g tuk\u016f. 30 g o\u0159ech\u016f ke\u0161u m\u00e1 cca 13 g tuk\u016f. Tato porce tak t\u011blu dod\u00e1 zna\u010dn\u00e9 mno\u017estv\u00ed zdrav\u00fdch tuk\u016f a z\u00e1rove\u0148 ponech\u00e1 dost prostoru na to, abychom mohli p\u0159ijmout tuk i z jin\u00fdch zdroj\u016f (ryb, masa, olej\u016f, ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f apod.).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 dal\u0161\u00ed o\u0159echy m\u016f\u017eete je\u0161t\u011b za\u0159adit do j\u00eddeln\u00ed\u010dku, nep\u0159ehl\u00e9dn\u011bte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/orechy-zdravi\/\"><strong>Kter\u00e9 o\u0159echy jsou nejv\u00fd\u017eivn\u011bj\u0161\u00ed a jak\u00e9 zdravotn\u00ed benefity maj\u00ed?<\/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=\"Jak_skladovat_orechy_kesu\"><\/span>Jak skladovat o\u0159echy ke\u0161u?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spr\u00e1vn\u00e9 skladov\u00e1n\u00ed o\u0159ech\u016f je z\u00e1klad, chceme-li p\u0159edej\u00edt jejich plesniv\u011bn\u00ed a ka\u017een\u00ed. Ke\u0161u o\u0159echy maj\u00ed nav\u00edc <strong>vy\u0161\u0161\u00ed obsah sacharid\u016f<\/strong> ne\u017e ostatn\u00ed druhy, tak\u017ee jsou je\u0161t\u011b n\u00e1chyln\u011bj\u0161\u00ed ke zka\u017een\u00ed. Aby v\u00e1m nezplesniv\u011bly ani nezoxidovaly, skladujte je na <strong>tmav\u00e9m a such\u00e9m m\u00edst\u011b<\/strong>, nap\u0159\u00edklad v tmav\u00e9 komo\u0159e. Ide\u00e1ln\u00ed je v\u0161ak ulo\u017eit je <strong>v chladni\u010dce ve sklen\u011bn\u00e9 uzav\u0159en\u00e9 n\u00e1dob\u011b<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce detail\u016f, jak spr\u00e1vn\u011b skladovat potraviny, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <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><\/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_muzeme_pouzit_kesu_orechy\"><\/span>Kde m\u016f\u017eeme pou\u017e\u00edt ke\u0161u o\u0159echy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O\u0159echy ke\u0161u nepat\u0159\u00ed jen do rann\u00ed ka\u0161e nebo jogurtu. Chcete-li je za\u0159adit do j\u00eddeln\u00ed\u010dku, existuje nespo\u010det zp\u016fsob\u016f, jak na to.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud jste p\u0159ece jen zast\u00e1nci klasiky, p\u0159idejte je do obiln\u00e9 <a href=\"https:\/\/gymbeam.cz\/kase\">ka\u0161e<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\">tvarohu<\/a> nebo <strong>jogurtu<\/strong>. Vyniknou spolu s chutn\u00fdm m\u00fcsli a <strong>\u010derstv\u00fdm<\/strong> \u010di <a href=\"https:\/\/gymbeam.cz\/susene-ovoce\">lyofilizovan\u00fdm<\/a> ovocem<\/li>\n\n\n\n<li>Hod\u00ed se jako p\u0159\u00edsada do <a href=\"https:\/\/gymbeam.cz\/granola\">granoly<\/a>, dom\u00e1c\u00edho <strong>m\u00fcsli<\/strong> \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/5-nejlepsich-receptu-na-domaci-musli-tycinky\/\">m\u00fcsli ty\u010dinek<\/a>.<\/li>\n\n\n\n<li>P\u0159idejte je i do kol\u00e1\u010d\u016f, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/babovka-cs\/\">b\u00e1bovek<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/muffiny-cs\/\">muffin\u016f<\/a> \u010di nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-proteinovy-bananovy-chlebicek\/\">ban\u00e1nov\u00e9ho chleb\u00ed\u010dku<\/a>.<\/li>\n\n\n\n<li>P\u0159iprav\u00edte z nich i korpus na <strong>dort<\/strong> nebo <strong>z\u00e1kusek<\/strong>.<\/li>\n\n\n\n<li>Hod\u00ed se i jako z\u00e1klad sladk\u00fdch kr\u00e9m\u016f do <strong>raw,<\/strong> <strong>vegansk\u00fdch<\/strong> \u010di r\u016fzn\u00fdch <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-nepecene-cheesecake-rezy-s-jahodami\/\">nepe\u010den\u00fdch z\u00e1kusk\u016f<\/a>.<\/li>\n\n\n\n<li>Vytvo\u0159\u00edte z nich tak\u00e9 skv\u011bl\u00e9 om\u00e1\u010dky na <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-veganske-spagety-s-kesu-omackou\/\">t\u011bstoviny<\/a> \u010di maso.<\/li>\n\n\n\n<li>M\u016f\u017eete s nimi posypat i t\u011bstovinov\u00fd \u010di zeleninov\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-rychly-salat-s-tunakem-kesu-orechy-a-bezkalorickou-omackou\/\">sal\u00e1t<\/a>.<\/li>\n\n\n\n<li>Lze z nich p\u0159ipravit i <strong>ke\u0161u ml\u00e9ko<\/strong>. Sta\u010d\u00ed o\u0159echy rozmixovat s vodou a vzniklou sm\u011bs p\u0159ecedit.<\/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 o\u0159echy m\u016f\u017eeme vyu\u017e\u00edt stejn\u011b jako dal\u0161\u00ed obl\u00edben\u00e9 o\u0159echy, v\u010detn\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/mandle-vse-co-potrebujete-vedet\/\">mandl\u00ed<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/arasidy-vse-co-o-nich-musite-vedet\/\">ara\u0161\u00edd\u016f<\/a>. Koneckonc\u016f, \u010d\u00edm v\u00edce druh\u016f zakomponujete do j\u00eddeln\u00ed\u010dku, t\u00edm v\u00edce v\u00e1m va\u0161e zdrav\u00ed pod\u011bkuje.<\/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\u016f\u017eeme pou\u017e\u00edt o\u0159echy ke\u0161u?\" class=\"wp-image-541084\" title=\"Kde m\u016f\u017eeme pou\u017e\u00edt o\u0159echy ke\u0161u?\" 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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 i v\u00e1s u\u017e si o\u0159echy ke\u0161u z\u00edskaly svou<strong> jemnou konzistenc\u00ed <\/strong>a p\u0159\u00edjemnou <strong>nasl\u00e1dlou chut\u00ed.<\/strong> Jedn\u00e1 se o chutn\u00fd snack, kter\u00fd je z\u00e1rove\u0148 bohat\u00fd na prosp\u011b\u0161n\u00e9 \u017eiviny. D\u00edky obsahu <strong>antioxidant\u016f, vitam\u00edn\u016f, miner\u00e1ln\u00edch l\u00e1tek, b\u00edlkovin<\/strong> a dal\u0161\u00edch \u017eivin n\u00e1m p\u0159in\u00e1\u0161ej\u00ed i \u010detn\u00e9 <strong>zdravotn\u00ed benefity. <\/strong>Prosp\u011bj\u00ed na\u0161emu <strong>kardiovaskul\u00e1rn\u00edmu zdrav\u00ed, zraku, kostem<\/strong> a ocen\u00edme je dokonce i p\u0159i <strong>hubnut\u00ed<\/strong>. Proto nev\u00e1hejte a zkuste si z o\u0159ech\u016f ke\u0161u \u010di lahodn\u00e9ho ke\u0161u m\u00e1sla p\u0159ipravit chutn\u00fd a zdrav\u00fd recept.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak se v\u00e1m dne\u0161n\u00ed \u010dl\u00e1nek l\u00edbil? Nau\u010dil v\u00e1s n\u011bco nov\u00e9ho? Pokud ano, pot\u011b\u0161\u00ed n\u00e1s, kdy\u017e jej budete sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli a zn\u00e1m\u00fdmi.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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>O\u0159echy ke\u0161u na n\u00e1s d\u011blaj\u00ed dojem svoj\u00ed lahodnou chut\u00ed i slo\u017een\u00edm nabit\u00fdm prosp\u011b\u0161n\u00fdmi \u017eivinami. V\u00edte, jak\u00e9 d\u00edky nim maj\u00ed benefity? Na tuto a dal\u0161\u00ed ot\u00e1zky v\u00e1m odpov\u00ed dne\u0161n\u00ed \u010dl\u00e1nek.<\/p>\n","protected":false},"author":156,"featured_media":540958,"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":[6369,6705,6993,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-541763","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-kesu-orechy-cs","10":"tag-orechy-cs","11":"tag-strava-cs","12":"tag-zdravy-zivotni-styl","13":"h-entry","14":"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 o\u0159echy: Potravina nabit\u00e1 \u017eivinami. Jak\u00e9 maj\u00ed \u00fa\u010dinky na zdrav\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"O\u0159echy ke\u0161u najdeme tak\u00e9 v podob\u011b ke\u0161u m\u00e1sla. Obsahuj\u00ed antioxidanty, vitam\u00edny, zdrav\u00e9 tuky i vl\u00e1kninu. Ocen\u00ed je na\u0161e srdce, o\u010di a hod\u00ed se i p\u0159i hubnut\u00ed.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kesu-orechy-orisky\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ke\u0161u o\u0159echy: Potravina nabit\u00e1 \u017eivinami. Jak\u00e9 maj\u00ed \u00fa\u010dinky na zdrav\u00ed? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"O\u0159echy ke\u0161u najdeme tak\u00e9 v podob\u011b ke\u0161u m\u00e1sla. Obsahuj\u00ed antioxidanty, vitam\u00edny, zdrav\u00e9 tuky i vl\u00e1kninu. Ocen\u00ed je na\u0161e srdce, o\u010di a hod\u00ed se i p\u0159i hubnut\u00ed.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/kesu-orechy-orisky\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-08T10:22:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-15T10:37:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Copy-of-Potreningova-vyziva.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kesu-orechy-orisky\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kesu-orechy-orisky\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Ke\u0161u o\u0159echy: Potravina nabit\u00e1 \u017eivinami. 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