{"id":638179,"date":"2024-10-28T09:00:00","date_gmt":"2024-10-28T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=638179"},"modified":"2025-02-28T08:46:44","modified_gmt":"2025-02-28T07:46:44","slug":"ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/","title":{"rendered":"Ryby na tanieri: Ktor\u00e9 s\u00fa najzdrav\u0161ie a ak\u00fdm sa rad\u0161ej vyhn\u00fa\u0165?"},"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\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Preco_by_vas_malo_zaujimat_ci_jete_ryby\" title=\"Pre\u010do by v\u00e1s malo zauj\u00edma\u0165, \u010di jete ryby?\">Pre\u010do by v\u00e1s malo zauj\u00edma\u0165, \u010di jete ryby?<\/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\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Co_obsahuju_ryby\" title=\"\u010co obsahuj\u00fa ryby?\">\u010co obsahuj\u00fa ryby?<\/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\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Ako_sa_lisia_morske_a_sladkovodne_ryby\" title=\"Ako sa l\u00ed\u0161ia morsk\u00e9 a sladkovodn\u00e9 ryby?\">Ako sa l\u00ed\u0161ia morsk\u00e9 a sladkovodn\u00e9 ryby?<\/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\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Vitaminy\" title=\"Vitam\u00edny\">Vitam\u00edny<\/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\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Mineralne_latky\" title=\"Miner\u00e1lne l\u00e1tky\">Miner\u00e1lne l\u00e1tky<\/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\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Ake_zdravotne_benefity_maju_ryby\" title=\"Ak\u00e9 zdravotn\u00e9 benefity maj\u00fa ryby?\">Ak\u00e9 zdravotn\u00e9 benefity maj\u00fa ryby?<\/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\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Kolko_ryb_by_ste_mali_jest_a_ako_casto\" title=\"Ko\u013eko r\u00fdb by ste mali jes\u0165 a ako \u010dasto?\">Ko\u013eko r\u00fdb by ste mali jes\u0165 a ako \u010dasto?<\/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\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Co_je_rybi_olej_a_mali_by_ste_ho_suplementovat\" title=\"\u010co je ryb\u00ed olej a mali by ste ho suplementova\u0165?\">\u010co je ryb\u00ed olej a mali by ste ho suplementova\u0165?<\/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\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Moze_byt_konzumacia_ryb_nezdrava\" title=\"M\u00f4\u017ee by\u0165 konzum\u00e1cia r\u00fdb nezdrav\u00e1?\">M\u00f4\u017ee by\u0165 konzum\u00e1cia r\u00fdb nezdrav\u00e1?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Ako_je_to_s_ortutou_v_rybach\" title=\"Ako je to s ortu\u0165ou v ryb\u00e1ch?\">Ako je to s ortu\u0165ou v ryb\u00e1ch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Ake_dalsie_kontaminanty_mozu_byt_v_rybach\" title=\"Ak\u00e9 \u010fal\u0161ie kontaminanty m\u00f4\u017eu by\u0165 v ryb\u00e1ch?\">Ak\u00e9 \u010fal\u0161ie kontaminanty m\u00f4\u017eu by\u0165 v ryb\u00e1ch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Mozete_jest_surove_ryby\" title=\"M\u00f4\u017eete jes\u0165 surov\u00e9 ryby?\">M\u00f4\u017eete jes\u0165 surov\u00e9 ryby?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Su_ryby_v_konzerve_zdrave\" title=\"S\u00fa ryby v konzerve zdrav\u00e9?\">S\u00fa ryby v konzerve zdrav\u00e9?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Kto_by_sa_mal_vyhybat_rybam\" title=\"Kto by sa mal vyh\u00fdba\u0165 ryb\u00e1m?\">Kto by sa mal vyh\u00fdba\u0165 ryb\u00e1m?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Ako_skladovat_ryby\" title=\"Ako skladova\u0165 ryby?\">Ako skladova\u0165 ryby?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.sk\/blog\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Priprava_ryb\" title=\"Pr\u00edprava r\u00fdb\">Pr\u00edprava r\u00fdb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.sk\/blog\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#Ako_inak_zaradit_ryby_do_jedalnicka\" title=\"Ako inak zaradi\u0165 ryby do jed\u00e1lni\u010dka?\">Ako inak zaradi\u0165 ryby do jed\u00e1lni\u010dka?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.sk\/blog\/ryby-na-tanieri-ktore-su-najzdravsie-a-akym-sa-radsej-vyhnut\/#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><strong>Ryby <\/strong>maj\u00fa poves\u0165 v\u00fd\u017eivnej potraviny, ktor\u00e1 ur\u010dite <strong>patr\u00ed do zdrav\u00e9ho jed\u00e1lni\u010dka.<\/strong> Napriek tomu to v\u0161ak vyzer\u00e1 tak, \u017ee v\u00e4\u010d\u0161ine z n\u00e1s pravidelne odpl\u00e1vaj\u00fa z taniera. Pre\u010do ich jed\u00e1vame tak \u017ealostne m\u00e1lo? Je to t\u00fdm, \u017ee sa boj\u00edme \u0165a\u017ek\u00fdch kovov v ryb\u00e1ch alebo n\u00e1m jednoducho nechutia?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie je n\u00e1hoda, \u017ee napr\u00edklad <strong>stredomorsk\u00e1 strava <\/strong>bohat\u00e1 na ryby, je pova\u017eovan\u00e1 za jednu z najzdrav\u0161\u00edch. Ryby s\u00fa toti\u017e pln\u00e9 <strong>esenci\u00e1lnych \u017eiv\u00edn<\/strong> a ich pravideln\u00e1 konzum\u00e1cia sa m\u00f4\u017ee odrazi\u0165 na <strong>lep\u0161ej kond\u00edcii mozgu <\/strong>\u010di<strong> srdca, pri\u010dom<\/strong> m\u00e1 mnoho \u010fal\u0161\u00edch benefitov. Ktor\u00e9 to s\u00fa a \u010di s\u00fa ryby pre n\u00e1s bezpe\u010dn\u00e9 si dnes spolu povieme.<\/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 \u00fa\u010dinkoch r\u00fdb na:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex 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=\"#nervovy-system\" style=\"border-radius:0px\">Nervov\u00fd syst\u00e9m<\/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=\"#dlhovekost\" style=\"border-radius:0px\">Dlhovekos\u0165<\/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=\"#kosti\" style=\"border-radius:0px\">Kosti<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Preco_by_vas_malo_zaujimat_ci_jete_ryby\"><\/span>Pre\u010do by v\u00e1s malo zauj\u00edma\u0165, \u010di jete ryby?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno si hovor\u00edte, \u017ee v\u00f4bec nevad\u00ed, ke\u010f nejed\u00e1vate ryby. M\u00e1te predsa v jed\u00e1lni\u010dku kopu in\u00fdch v\u00fd\u017eivn\u00fdch potrav\u00edn, tak pre\u010do z toho robi\u0165 tak ve\u013ek\u00fa vedu? Pravdou v\u0161ak je, \u017ee pr\u00e1ve <a href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a> nie s\u00fa len tak\u00e1 hocijak\u00e1 potravina. Pr\u00e1ve naopak, s\u00fa celkom v\u00fddatn\u00fdm skladiskom v\u00fd\u017eivn\u00fdch pokladov, ktor\u00e9<strong> v in\u00fdch potravin\u00e1ch \u010dasto ch\u00fdbaj\u00fa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie len tak pre ni\u010d za ni\u010d sa ukazuje, \u017ee <strong>\u010dastej\u0161ia konzum\u00e1cia r\u00fdb<\/strong> je spojen\u00e1 s celkovo <strong>lep\u0161\u00edm zdrav\u00edm <\/strong>a<strong> <\/strong>dokonca aj <strong>ni\u017e\u0161ou \u00famrtnos\u0165<\/strong> na n\u00e1dorov\u00e9 alebo srdcov\u00e9 ochorenia. Preto si pam\u00e4tajte, \u017ee ak v\u00e1m najbli\u017e\u0161ie niekto povie, aby ste jedli viac r\u00fdb, nerozpr\u00e1va len tak do vetra. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/iStock-1047558878-1124x750.jpg\" alt=\"Losos na tanieri\" class=\"wp-image-638276\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1047558878-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1047558878-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1047558878.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_obsahuju_ryby\"><\/span>\u010co obsahuj\u00fa ryby?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ryby s\u00fa zn\u00e1me najm\u00e4 kv\u00f4li svojmu vysok\u00e9mu podielu <strong>bielkov\u00edn <\/strong>a <strong>zdrav\u00fdch tukov. <\/strong>U\u017e menej \u013eud\u00ed v\u0161ak vie, \u017ee okrem toho by sme si ich mali ceni\u0165 aj kv\u00f4li mno\u017estvu <strong>mikro\u017eiv\u00edn, <\/strong>ktor\u00e9 v sebe skr\u00fdvaj\u00fa. Nech\u00fdbaj\u00fa im po\u010detn\u00e9 <strong>vitam\u00edny <\/strong>a <strong>miner\u00e1lne l\u00e1tky,<\/strong> \u010dastokr\u00e1t vo v\u00e4\u010d\u0161\u00edch mno\u017estv\u00e1ch v porovnan\u00ed s in\u00fdmi potravinami.<\/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\">Bielkoviny<\/h3>\n\n\n\n<p>Ryby s\u00fa skvel\u00fdm zdrojom<strong> plnohodnotn\u00fdch <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bielkov\u00edn<\/strong><\/a><strong>.<\/strong> Obsahuj\u00fa v\u0161etky <a href=\"https:\/\/gymbeam.sk\/blog\/esencialne-aminokyseliny-eaa-ich-ucinky-zdroje-davkovanie\/\" class=\"ek-link\"><strong>esenci\u00e1lne aminokyseliny<\/strong><\/a><strong>, <\/strong>\u010di\u017ee tie, ktor\u00e9 si na\u0161e telo nedok\u00e1\u017ee vyrobi\u0165 samo a mus\u00ed ich prij\u00edma\u0165 v potrave. V\u010faka tomu poskytuj\u00fa v\u0161etky potrebn\u00e9 <strong>stavebn\u00e9 bloky <\/strong>pre tvorbu <strong>svalov, horm\u00f3nov, enz\u00fdmov <\/strong>a \u010fal\u0161\u00edch telov\u00fdch bielkov\u00edn. V priemere obsahuj\u00fa 20 g bielkov\u00edn na 100 g surovej ryby, \u010do znamen\u00e1, \u017ee s\u00fa na tom prakticky rovnako ako <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kuracie-prsia-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e4so<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,11]<\/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\/10\/cz_kamila_pavlickova_072024_01-1-1124x749.jpeg\" alt=\"Ryby v priemere obsahuj\u00fa 20 g bielkov\u00edn na 100 g\" class=\"wp-image-638294\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Tuky<\/h3>\n\n\n\n<p>Ryby s\u00fa vo svete potrav\u00edn celkom <strong>unik\u00e1t,<\/strong> \u010do sa t\u00fdka obsahu tuku. S\u00fa toti\u017e v\u00fdnimo\u010dne bohat\u00e9 na <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\u00e9 tuky<\/strong><\/a><strong> <\/strong>v podobe <strong>polynenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn (PUFA),<\/strong> ktor\u00e9 s\u00fa presl\u00e1ven\u00e9 hlavne kv\u00f4li svojim pozit\u00edvnym \u00fa\u010dinkom na na\u0161e <strong>srdce <\/strong>alebo napr\u00edklad<strong> mozog.<\/strong> U niektor\u00fdch druhov r\u00fdb tvoria PUFA a\u017e<strong> 30 \u2013 40 % podiel tuku. <\/strong>Tak\u00e9 zlo\u017eenie m\u00e1 napr\u00edklad atlantick\u00fd losos alebo makrela.<strong> <\/strong>Je to v\u00fdnimo\u010dn\u00e9 oproti in\u00fdm \u017eivo\u010d\u00ed\u0161nym potravin\u00e1m, napr\u00edklad m\u00e4su, preto\u017ee v nich typicky<strong> tvoria v\u00e4\u010d\u0161inu nas\u00fdten\u00e9 tuky.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Ryby vynikaj\u00fa obsahom omega-3 mastn\u00fdch kysel\u00edn<\/h4>\n\n\n\n<p>Ryby, najm\u00e4 tie <strong>morsk\u00e9,<\/strong> si najviac cen\u00edme kv\u00f4li ich obsahu <strong>omega-3 mastn\u00fdch kysel\u00edn, <\/strong>a to konkr\u00e9tne t\u00fdch s<strong> dlh\u00fdm re\u0165azcom \u2013 kyselina eikosapentaenov\u00e1 (EPA) <\/strong>a <strong>kyselina dokosahexaenov\u00e1 (DHA). <\/strong>S\u00fa to <strong>polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/strong>, ktor\u00e9 maj\u00fa mnoho dok\u00e1zan\u00fdch zdravotn\u00fdch benefitov. Rovnako, ako ostatn\u00e9 PUFA, pozit\u00edvne p\u00f4sobia na <strong>srdce, <\/strong>navy\u0161e zlep\u0161uj\u00fa <strong>zrak <\/strong>a nutne ich potrebujeme aj pre <strong>spr\u00e1vny v\u00fdvoj mozgu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>EPA <\/strong>a <strong>DHA <\/strong>nen\u00e1jdeme vo v\u00fdznamnom mno\u017estve prakticky nikde inde, iba v ryb\u00e1ch. Presne to z nich rob\u00ed tak v\u00fdnimo\u010dn\u00e9 potraviny a \u010dasto tak o ryb\u00e1ch budete po\u010du\u0165 pr\u00e1ve v s\u00favislosti s omega-3. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edma v\u00e1s viac o tom, \u010do robia omega-3 MK s na\u0161\u00edm telom, ako sa prejavuje ich nedostatok a kde ich n\u00e1js\u0165? V tom pr\u00edpade si pre\u010d\u00edtajte \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/omega-3-mastne-kyseliny-omega-6-mastne-kyseliny-pomer\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 mastn\u00e9 kyseliny: Ak\u00fd maj\u00fa vplyv na mozog, srdce, o\u010di alebo svaly a ako ich u\u017e\u00edva\u0165?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-1124x843.jpg\" alt=\"Ryby vynikaj\u00fa obsahom omega-3\" class=\"wp-image-638312\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">Ko\u013eko tuku obsahuj\u00fa jednotliv\u00e9 druhy r\u00fdb?<\/h4>\n\n\n\n<p>\u010co sa v\u0161ak t\u00fdka podielu tuku, nie je ryba ako ryba. Jeho celkov\u00fd obsah<strong> <\/strong>sa toti\u017e u jednotliv\u00fdch druhov r\u00fdb l\u00ed\u0161i. Na z\u00e1klade toho sa rozde\u013euj\u00fa do \u0161tyroch skup\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>extra chud\u00e9 ryby (obsah tuku &lt; 2 %) \u2013 <\/strong>treska, \u0161keb\u013ea, plat\u00fdz, tuniak skipjack at\u010f.<\/li>\n\n\n\n<li><strong>chud\u00e9 ryby (obsah tuku 2 \u2013 5 %) \u2013 <\/strong>an\u010dovi\u010dka, tuniak bieloplutv\u00fd, pstruh poto\u010dn\u00fd, vlk morsk\u00fd at\u010f.<\/li>\n\n\n\n<li><strong>tu\u010dn\u00e9 ryby (obsah tuku 5 \u2013 10 %) \u2013 <\/strong>kapor, sle\u010f, me\u010d\u00fa\u0148, makrela, losos atlantick\u00fd, sardinky, tuniak dlhoplutv\u00fd at\u010f.<\/li>\n\n\n\n<li><strong>extra tu\u010dn\u00e9 ryby (obsah tuku &gt;10 %) \u2013 <\/strong>makrela atlantick\u00e1, \u00fahor, losos \u010d\u00ednsky at\u010f. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup>&nbsp;<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre\u010do o tom hovor\u00edme? Pr\u00e1ve kv\u00f4li obsahu u\u017e spom\u00ednan\u00fdch omega-3 mastn\u00fdch kysel\u00edn. Logicky toti\u017e plat\u00ed, \u017ee \u010d\u00edm <strong>viac tuku<\/strong> ryba m\u00e1, t\u00fdm <strong>viac m\u00e1 aj omega-3 mastn\u00fdch kysel\u00edn.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_sa_lisia_morske_a_sladkovodne_ryby\"><\/span>Ako sa l\u00ed\u0161ia morsk\u00e9 a sladkovodn\u00e9 ryby?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby spomenut\u00fd pomer tu\u010dnosti ryby a obsahu omega-3 nebol tak jednoduch\u00fd, komplikuje n\u00e1m to aj <strong>p\u00f4vod <\/strong>jednotliv\u00fdch druhov r\u00fdb. Najlep\u0161\u00edm zdrojom omega-3 MK s\u00fa najm\u00e4 <strong>tu\u010dn\u00e9 morsk\u00e9 ryby. Sladkovodn\u00e9 ryby<\/strong> ich maj\u00fa omnoho menej. Napr\u00edklad tak\u00fd<strong> kapor,<\/strong> hoci patr\u00ed medzi ryby s vy\u0161\u0161\u00edm podielom tuku, <strong>nie je dobr\u00fdm zdrojom omega-3.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre\u010do tomu tak je? Rozdiel medzi kaprom a napr\u00edklad makrelou atlantickou, \u010di\u017ee morskou rybou, tkvie v ich <strong>rozdielnej v\u00fd\u017eive.<\/strong> Morsk\u00e9 ryby sa be\u017ene \u017eivia<strong> plankt\u00f3nom,<\/strong> ktor\u00fd je prirodzene bohat\u00fd na omega-3 MK, najm\u00e4 EPA a DHA. Strava sladkovodn\u00fdch r\u00fdb obsahuje podstatne menej t\u00fdchto mastn\u00fdch kysel\u00edn.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak teda konzumujeme ryby kv\u00f4li omega-3 mastn\u00fdm kyselin\u00e1m, mali by sme siaha\u0165 po t\u00fdch <strong>tu\u010dnej\u0161\u00edch a z\u00e1rove\u0148 morsk\u00fdch.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ktor\u00e9 morsk\u00e9 ryby maj\u00fa najviac omega-3 MK?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/losos-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">losos<\/a><\/li>\n\n\n\n<li>sle\u010f<\/li>\n\n\n\n<li>makrela<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/sardinky-v-olivovom-oleji-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinky<\/a><\/li>\n\n\n\n<li>tuniak dlhoplutv\u00fd <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/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 is-style-default\">\u010co to znamen\u00e1 pre sladkovodn\u00e9 ryby?<\/h3>\n\n\n\n<p>Ur\u010dite nechceme, aby ste teraz prestali jes\u0165 sladkovodn\u00e9 ryby. Aj tie s\u00fa skvel\u00fdm zdrojom <strong>bielkov\u00edn, vitam\u00ednov<\/strong> a <strong>miner\u00e1lnych l\u00e1tok. <\/strong>Dokonca v sebe maj\u00fa aj tie omega-3 MK, len z\u010faleka nie v takom mno\u017estve, ako morsk\u00e9 ryby. Preto ak chcete z\u00edska\u0165 z ryby \u010do najviac <strong>zdrav\u00fdch tukov, <\/strong>siahnite po <strong>morsk\u00fdch tu\u010dn\u00fdch ryb\u00e1ch,<\/strong> ale va\u0161e zdravie sa v\u00e1m po\u010fakuje aj za <strong>chutn\u00e9ho kapra <\/strong>alebo<strong> cand\u00e1ta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5585,74083,105238,108862\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vitaminy\"><\/span>Vitam\u00edny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ryby nie s\u00fa bohat\u00e9 len na zdrav\u00e9 tuky a bielkoviny, ale maj\u00fa aj mnoho mikro\u017eiv\u00edn, vr\u00e1tane <a href=\"https:\/\/gymbeam.sk\/vitaminy\" class=\"ek-link\">vitam\u00ednov<\/a>. Za zmienku ur\u010dite stoja nasleduj\u00face z nich.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-d-a-vsetko-co-o-nom-potrebujete-vediet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn D<\/strong><\/a> si zasl\u00fa\u017ei prv\u00e9 miesto, preto\u017ee v\u0161eobecne ho n\u00e1jdeme vo<strong> ve\u013emi m\u00e1lo potravin\u00e1ch. <\/strong>Je \u0165a\u017ek\u00e9 z\u00edska\u0165 ho zo stravy, a pritom je tak d\u00f4le\u017eit\u00fd pre na\u0161u <strong>imunitu, kosti <\/strong>aj <strong>celkov\u00e9 zdravie.<\/strong> Najm\u00e4 v <strong>zimn\u00fdch mesiacoch,<\/strong> kedy n\u00e1m ho nedod\u00e1va slne\u010dn\u00e9 \u017eiarenie, by sme nemali zanedb\u00e1va\u0165 pr\u00edjem zo stravy. <strong>Tu\u010dn\u00e9 ryby <\/strong>(makrela, losos, sle\u010f, at\u010f.),<strong> <\/strong>ako jeho <strong>najlep\u0161\u00ed potravinov\u00fd zdroj, <\/strong>tu tak maj\u00fa nezastupite\u013en\u00fa \u00falohu. Konkr\u00e9tne u tohto vitam\u00ednu ale plat\u00ed, \u017ee mimo letn\u00e9 mesiace je v\u00e4\u010d\u0161inou vhodn\u00e9 ho <a href=\"https:\/\/gymbeam.sk\/vitamin-d\" class=\"ek-link\">suplementova\u0165<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,11]<\/mark><\/sup>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B12<\/strong><\/a> je origin\u00e1lny t\u00fdm, \u017ee sa nach\u00e1dza<strong> takmer v\u00fdhradne v \u017eivo\u010d\u00ed\u0161nych potravin\u00e1ch.<\/strong> Ryby nie s\u00fa v\u00fdnimkou a m\u00f4\u017eu by\u0165 t\u00fdm najlep\u0161\u00edm zdrojom napr\u00edklad pre \u013eud\u00ed, ktor\u00ed sa <strong>vyh\u00fdbaj\u00fa m\u00e4su. <\/strong>Najviac ho obsahuje<strong> losos, makrela<\/strong> alebo <strong>sle\u010f.&nbsp;<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-b-6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B6<\/strong><\/a> je d\u00f4le\u017eit\u00fd pre funkciu imunity, psychiky aj nervovej s\u00fastavy. V jeho obsahu vynik\u00e1 napr\u00edklad losos. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,16]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-b3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B3<\/strong><\/a>, \u010di\u017ee <strong>niac\u00edn,<\/strong> podporuje \u010dinnos\u0165<strong> nervovej s\u00fastavy <\/strong>aj zdravie <strong>poko\u017eky. <\/strong>Ryby s\u00fa tak d\u00f4le\u017eit\u00e9 aj vtedy, ke\u010f poctivo db\u00e1me o svoju kr\u00e1su. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-a\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn A<\/strong><\/a> n\u00e1jdeme hlavne v tu\u010dnej\u0161\u00edch ryb\u00e1ch, preto\u017ee ide o vitam\u00edn rozpustn\u00fd v tuku. Je d\u00f4le\u017eit\u00fd pre zrak aj imunitn\u00fd syst\u00e9m. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/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>Ryby obsahuj\u00fa aj mnoho \u010fal\u0161\u00edch <a href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/#vitamin-b12\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednov<\/a>, ktor\u00fdch podiel sa m\u00f4\u017ee l\u00ed\u0161i\u0165 od druhu ryby. Aby ste ich prijali v\u0161etky, hod\u00ed sa ryby na tanieri strieda\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\/10\/kingapr-4147-1124x749.jpg\" alt=\"Ryby a vitam\u00edn D\" class=\"wp-image-638328\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mineralne_latky\"><\/span>Miner\u00e1lne l\u00e1tky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>E\u0161te viac ako na vitam\u00edny s\u00fa ryby bohat\u00e9 na <a href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1lne l\u00e1tky<\/a>. V ktor\u00fdch vynikaj\u00fa?&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/jod-extrakt-z-kelpu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>J\u00f3d<\/strong><\/a><strong> <\/strong>je nutn\u00fd pre norm\u00e1lnu funkciu<strong> \u0161t\u00edtnej \u017e\u013eazy<\/strong> a v strave je d\u00f4le\u017eit\u00fd obzvl\u00e1\u0161\u0165 v dobe <strong>tehotenstva,<\/strong> preto\u017ee sa podie\u013ea na spr\u00e1vnom <strong>v\u00fdvoji mozgu plodu.<\/strong> 100 g niektor\u00fdch morsk\u00fdch r\u00fdb, napr\u00edklad makrely, vie poskytn\u00fa\u0165 celodenn\u00fa d\u00e1vku j\u00f3du. <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><a href=\"https:\/\/gymbeam.sk\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sel\u00e9n<\/strong><\/a> nesmieme vynecha\u0165, preto\u017ee ho je v potravin\u00e1ch v\u0161eobecne m\u00e1lo. Ryby s\u00fa tak skvel\u00fdm sp\u00f4sobom, ako prirodzene z\u00edska\u0165 tento <strong>antioxidant.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/zinok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zinok<\/strong><\/a> potrebujeme pre <strong>synt\u00e9zu DNA <\/strong>aj zaistenie norm\u00e1lnej <strong>plodnosti <\/strong>a <strong>reprodukcie.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/zelezo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017delezo<\/strong><\/a> je nutn\u00e9 napr\u00edklad na to, aby na\u0161e telo dok\u00e1zalo<strong> tvori\u0165 \u010derven\u00e9 krvinky <\/strong>a <strong>pren\u00e1\u0161a\u0165 kysl\u00edk. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vapnik\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>V\u00e1pnik<\/strong><\/a> z\u00edskame z t\u00fdch r\u00fdb, ktor\u00e9 jed\u00e1vame aj s <strong>kos\u0165ami. <\/strong>Napr\u00edklad tak\u00e9 <a href=\"https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html\" class=\"ek-link\">sardinky<\/a> s\u00fa jeho skvel\u00fdm zdrojom a m\u00f4\u017eu n\u00e1m pom\u00f4c\u0165 na ceste za zdrav\u00fdmi <strong>svalmi, kos\u0165ami<\/strong> \u010di <strong>nervov\u00fdm syst\u00e9mom.<\/strong>&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>Vymenovali sme len zlomok <a href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-mineralnymi-latkami-ake-funkcie-plnia-kolko-ich-prijimat-a-ako-odhalit-nedostatok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1lnych l\u00e1tok<\/a>, ktor\u00e9 n\u00e1jdeme v ryb\u00e1ch. Obsahuj\u00fa aj mnoho \u010fal\u0161\u00edch, a tak ako vid\u00edte, oplat\u00ed sa ma\u0165 ryby na tanieri, ak sa chceme z\u00e1sobi\u0165 t\u00fdmito esenci\u00e1lnymi \u017eivinami.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-1124x750.jpg\" alt=\"Ryby s\u00fa bohat\u00e9 na miner\u00e1lne l\u00e1tky\" class=\"wp-image-638344\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ake_zdravotne_benefity_maju_ryby\"><\/span>Ak\u00e9 zdravotn\u00e9 benefity maj\u00fa ryby?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"kardiovaskularne-zdravie\">1. Zlep\u0161uj\u00fa kardiovaskul\u00e1rne zdravie<\/h3>\n\n\n\n<p>Pravideln\u00e1 konzum\u00e1cia r\u00fdb je jednou z t\u00fdch vec\u00ed, ktor\u00e9 m\u00f4\u017eeme robi\u0165, ke\u010f sa chceme vyhn\u00fa\u0165 <strong>srdcovo\u2013cievnym probl\u00e9mom. <\/strong>A \u017ee by sa to hodilo ka\u017ed\u00e9mu jedn\u00e9mu z n\u00e1s, ke\u010f\u017ee pr\u00e1ve kardiovaskul\u00e1rne ochorenia, konkr\u00e9tne <strong>ischemick\u00e9 choroby srdca <\/strong>(napr\u00edklad infarkt myokardu), s\u00fa<strong> prv\u00e9 v celosvetovom rebr\u00ed\u010dku naj\u010dastej\u0161\u00edch pr\u00ed\u010din \u00famrtia. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11,19]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zo \u0161t\u00fadi\u00ed v\u0161ak vieme, \u017ee pr\u00e1ve \u013eudia, ktor\u00ed pravidelne jedia ryby aspo\u0148 1 \u2013 2 t\u00fd\u017edenne, a to najm\u00e4 druhy<strong> bohat\u00e9 na omega-3 MK, <\/strong>maj\u00fa a\u017e o zhruba <strong>36 % ni\u017e\u0161ie riziko \u00famrtia na srdcov\u00e9 choroby. <\/strong>Tieto zdrav\u00e9 tuky v ryb\u00e1ch toti\u017e pom\u00e1haj\u00fa <strong>zni\u017eova\u0165 z\u00e1palov\u00e9 procesy<\/strong> aj napr\u00edklad <strong>hladinu cholesterolu.<\/strong> Okrem toho sa na tomto priaznivom \u00fa\u010dinku r\u00fdb podie\u013eaj\u00fa aj \u010fal\u0161ie l\u00e1tky, ako je <strong>vitam\u00edn D<\/strong> alebo napr\u00edklad <strong>sel\u00e9n.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11,19]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto, ak chcete ma\u0165 dlhodobo zdrav\u00e9 srdce, urob\u00edte dobre, ke\u010f do v\u00e1\u0161ho <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00e9ho jed\u00e1lni\u010dka<\/a> pribudn\u00fa aj ryby.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"oxidacny-stres\">2. Maj\u00fa antioxida\u010dn\u00e9 \u00fa\u010dinky<\/h3>\n\n\n\n<p>Ryby obsahuj\u00fa l\u00e1tky, ktor\u00e9 pom\u00e1haj\u00fa na\u0161e telo chr\u00e1ni\u0165 pred <strong>oxida\u010dn\u00fdm stresom<\/strong> a <strong>vo\u013en\u00fdmi radik\u00e1lmi. <\/strong>Pr\u00edtomn\u00e9 antioxidanty, ako napr\u00edklad <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\"><strong>vitam\u00edn E<\/strong><\/a><strong>, sel\u00e9n<\/strong> a <strong>omega-3 MK,<\/strong> prispievaj\u00fa k ochrane buniek a tkan\u00edv.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento \u00fa\u010dinok m\u00f4\u017ee by\u0165 potom spojen\u00fd s ni\u017e\u0161\u00edm rizikom vzniku chronick\u00fdch ochoren\u00ed, ako s\u00fa <strong>metabolick\u00e9 poruchy<\/strong> (napr. diabetes 2. typu) alebo <strong>neurodegenerat\u00edvne ochorenia<\/strong> (napr. Alzheimerova choroba). Antioxida\u010dn\u00e9 \u00fa\u010dinky r\u00fdb sa m\u00f4\u017eu prejavi\u0165 prakticky na zdrav\u00ed cel\u00e9ho tela. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"nervovy-system\">3. Chr\u00e1nia nervov\u00fd syst\u00e9m<\/h3>\n\n\n\n<p>Ochrana nervov\u00e9ho syst\u00e9mu je jedn\u00fdm z top benefitov r\u00fdb v jed\u00e1lni\u010dku. Hlavn\u00fa \u00falohu tu hr\u00e1 <strong>omega-3 mastn\u00e1 kyselina DHA,<\/strong> ktor\u00e1 je nutnou <strong>stavebnou \u010das\u0165ou membr\u00e1n nervov\u00fdch buniek (neur\u00f3nov).<\/strong> Tvor\u00ed dokonca a\u017e 30 % ich celkovej \u0161trukt\u00fary. V\u010faka tomu pom\u00e1ha&nbsp;<strong>chr\u00e1ni\u0165 <\/strong>mozog a nervov\u00fd syst\u00e9m, ale z\u00e1rove\u0148 ju telo nutne potrebuje pre ich <strong>v\u00fdvoj.<\/strong> Aj preto by mali o jej pr\u00edjem dba\u0165 aj <strong>tehotn\u00e9 \u017eeny, <\/strong>aby zabezpe\u010dili \u010do najlep\u0161\u00ed v\u00fdvoj mozgu svojho potomka.<strong> <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,9]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem omega-3 MK v\u0161ak nem\u00f4\u017eeme zabudn\u00fa\u0165 ani na<strong> ryb\u00ed kolag\u00e9n (<\/strong><a href=\"https:\/\/gymbeam.sk\/marine-collg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><em>marine collagen<\/em><\/strong><\/a><strong>).<\/strong> Pod\u013ea vedcov toti\u017e jeho peptidy tie\u017e pom\u00e1haj\u00fa chr\u00e1ni\u0165 a zachov\u00e1va\u0165 zdrav\u00fd nervov\u00fd syst\u00e9m. Ukazuje sa toti\u017e, \u017ee m\u00f4\u017eu pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 hladinu <strong>acetylchol\u00ednu <\/strong>\u2013 neurotransmiteru, ktor\u00fd zais\u0165uje <strong>prenos sign\u00e1lov medzi neur\u00f3nmi.<\/strong> Jeho vy\u0161\u0161ia koncentr\u00e1cia medzi nimi podporuje bezprobl\u00e9mov\u00fa komunik\u00e1ciu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto benefity r\u00fdb sa m\u00f4\u017eu uk\u00e1za\u0165 na ni\u017e\u0161om riziku <strong>neurodegenerat\u00edvnych ochoren\u00ed<\/strong> (napr. Parkinsonova choroba) a m\u00f4\u017eu pom\u00f4c\u0165 zlep\u0161i\u0165 <strong>v\u00fdkonnos\u0165 n\u00e1\u0161ho mozgu. <\/strong>V\u010faka tomu tak budeme ma\u0165 napr\u00edklad lep\u0161iu <strong>pam\u00e4\u0165 <\/strong>\u010di sa n\u00e1m bude \u013eah\u0161ie <strong>u\u010di\u0165 <\/strong>alebo<strong> s\u00fastredi\u0165.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-899x1124.jpeg\" alt=\"Zdravotn\u00e9 benefity r\u00fdb\" class=\"wp-image-638362\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-1638x2048.jpeg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05.jpeg 1800w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\" id=\"dlhovekost\">4. Maj\u00fa anti-aging \u00fa\u010dinky<\/h3>\n\n\n\n<p>Ryby sa hod\u00ed jes\u0165 aj vtedy, ke\u010f chceme \u017ei\u0165 \u010do najdlh\u0161ie a pritom si udr\u017ea\u0165 dobr\u00e9 <strong>zdravie. <\/strong>V\u00fdskumy n\u00e1m toti\u017e nazna\u010duj\u00fa, \u017ee existuje s\u00favislos\u0165 medzi <strong>mno\u017estvom omega-3 MK v krvi <\/strong>a <strong>r\u00fdchlos\u0165ou skracovania telom\u00e9rov. \u010c\u00edm viac omega-3,<\/strong> t\u00fdm sa zd\u00fd by\u0165 skracovanie telom\u00e9rov <strong>pomal\u0161ie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telom\u00e9ry s\u00fa koncov\u00e9 \u010dasti <strong>chromoz\u00f3mov <\/strong>(\u00fatvary zlo\u017een\u00e9 z DNA). Vytv\u00e1raj\u00fa ak\u00e9si <strong>ochrann\u00e9 \u010diapky<\/strong> na konci ka\u017edej z n\u00f4h chromoz\u00f3mu a zabra\u0148uj\u00fa zni\u010deniu dedi\u010dn\u00e9ho materi\u00e1lu. <strong>Prib\u00fadaj\u00facim vekom<\/strong> sa v\u0161ak <strong>zmen\u0161uj\u00fa <\/strong>a dnes vieme, \u017ee skracovanie telom\u00e9rov s\u00favis\u00ed s <strong>ochoreniami <\/strong>typick\u00fdmi pre<strong> star\u0161\u00ed vek<\/strong> (napr. n\u00e1dorov\u00e9 alebo metabolick\u00e9 choroby). Ak teda existuje nie\u010do, \u010do m\u00f4\u017ee pom\u00f4c\u0165 spomali\u0165 \u00fabytok telom\u00e9rov, m\u00f4\u017ee sa to odrazi\u0165 na <strong>dlhodobej\u0161om zdrav\u00ed.<\/strong> Vedci si dnes myslia, \u017ee pr\u00e1ve omega-3 MK by mohli ma\u0165 tieto \u00fa\u010dinky. No nie je skvel\u00e9, \u017ee p\u00e1r r\u00fdb t\u00fd\u017edenne m\u00f4\u017ee prispie\u0165 k tomu, \u017ee budeme \u017ei\u0165 dlh\u0161ie a zdrav\u0161ie? <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak by ste chceli vedie\u0165, ak\u00e9 \u010fal\u0161ie \u017eiviny maj\u00fa anti-aging vlastnosti a \u010do robi\u0165 pre to, aby ste si dlho zachovali zdravie aj kr\u00e1su, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Anti-aging a healthy aging: Ako sa stara\u0165 o svoje telo a udr\u017ea\u0165 si zdravie a mladistv\u00fd vzh\u013ead?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"chudnutie\">5. Pom\u00e1haj\u00fa \u00faspe\u0161ne schudn\u00fa\u0165<\/h3>\n\n\n\n<p>Ryby m\u00f4\u017eu by\u0165 skvel\u00fdm pomocn\u00edkom aj pri <a href=\"https:\/\/gymbeam.sk\/blog\/5-ako-schudnut\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chudnut\u00ed<\/a>. Nie s\u00fa z\u00e1zra\u010dn\u00fdm rie\u0161en\u00edm samy o sebe, ale ako s\u00fa\u010das\u0165 zdrav\u00e9ho jed\u00e1lni\u010dka spolu so <strong>zeleninou, ovoc\u00edm, <\/strong><a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukovinami<\/strong><\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>celozrnn\u00fdmi potravinami<\/strong><\/a> m\u00f4\u017eu by\u0165 k\u013e\u00fa\u010dom k \u00faspechu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ich ve\u013ekou v\u00fdhodou je toti\u017e schopnos\u0165 dobre <strong>zas\u00fdti\u0165 <\/strong>a aj <strong>udr\u017ea\u0165 pocit s\u00fdtosti<\/strong> na dlh\u0161\u00ed \u010das. Za tento efekt m\u00f4\u017ee v prvom rade <strong>vysok\u00fd podiel bielkov\u00edn, <\/strong>ktor\u00e9 zas\u00fdtia najlep\u0161ie zo v\u0161etk\u00fdch \u017eiv\u00edn. Pod\u013ea vedcov je v\u0161ak v\u00fdhodou r\u00fdb oproti m\u00e4su napr\u00edklad aj ich vy\u0161\u0161\u00ed podiel <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/l-tryptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tryptof\u00e1nu<\/strong><\/a><strong>. <\/strong>T\u00e1to aminokyselina je prekurzorom neurotransmiteru <strong>seroton\u00ednu, <\/strong>ktor\u00fd pom\u00e1ha<strong> regulova\u0165 apet\u00edt. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7,11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ryby tak ako pravideln\u00e1 s\u00fa\u010das\u0165 stravy v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 udr\u017eiava\u0165 energetick\u00fa bilanciu alebo dosiahnu\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00fd deficit<\/a> potrebn\u00fd na \u00faspe\u0161n\u00e9 chudnutie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7,11]<\/mark><\/sup><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"kosti\">6. Zlep\u0161uj\u00fa zdravie kost\u00ed<\/h3>\n\n\n\n<p>Ryby nezanedb\u00e1vaj\u00fa ani na\u0161e kosti, a to najm\u00e4 v\u010faka obsahu <strong>vitam\u00ednu D.<\/strong> Ten toti\u017e podporuje <strong>vstreb\u00e1vanie v\u00e1pnika.<\/strong> Navy\u0161e, v\u00e1pnik z\u00edskame aj z r\u00fdb, ktor\u00e9 jed\u00e1vame spolu s <strong>kos\u0165ami,<\/strong> napr\u00edklad sardinky. Ke\u010f m\u00e1me v tele dos\u0165 tejto miner\u00e1lnej l\u00e1tky, ktor\u00e1 sa dok\u00e1\u017ee zabudova\u0165 do kost\u00ed, m\u00f4\u017eeme si lep\u0161ie udr\u017ea\u0165 ich <strong>pevnos\u0165 <\/strong>a <strong>hustotu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento \u00fa\u010dinok r\u00fdb m\u00f4\u017eu oceni\u0165 <strong>\u017eeny po menopauze, <\/strong>ktor\u00e9 maj\u00fa kv\u00f4li hormon\u00e1lnym zmen\u00e1m vy\u0161\u0161ie riziko <strong>osteopor\u00f3zy <\/strong>(rednutie kost\u00ed). Prakticky by sa v\u0161ak mali ma\u0165 na pozore<strong> v\u0161etci dospel\u00ed \u013eudia,<\/strong> preto\u017ee najvy\u0161\u0161ie mno\u017estvo kostnej hmoty m\u00e1me medzi <strong>25. \u2013 30. rokom \u017eivota,<\/strong> potom jej hustota za\u010d\u00edna <strong>klesa\u0165. <\/strong>Ryby tak m\u00f4\u017eu by\u0165 jedn\u00fdm z dielikov puzzle, ktor\u00e9 n\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 zdrav\u0161ie kosti po dlh\u0161iu dobu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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\/10\/IMG-20200210-WA0018-1124x749.jpg\" alt=\"ryby zlep\u0161uj\u00fa zdravie kost\u00ed\" class=\"wp-image-638380\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u010eal\u0161ie zdravotn\u00e9 benefity r\u00fdb<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u010faka obsahu omega-3 MK m\u00f4\u017eu ma\u0165 <strong>protiz\u00e1palov\u00e9 \u00fa\u010dinky.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n\n\n\n<li>Pom\u00e1haj\u00fa sa stara\u0165 aj o <strong>zdravie pe\u010dene<\/strong>, \u010do je org\u00e1n, ktor\u00fd hr\u00e1 hlavn\u00fa rolu v detoxik\u00e1cii organizmu.<\/li>\n\n\n\n<li>V\u010faka protiz\u00e1palov\u00fdm \u00fa\u010dinkom pom\u00e1haj\u00fa aj v kontrole <strong>astmy a alergi\u00ed.<\/strong>&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kolko_ryb_by_ste_mali_jest_a_ako_casto\"><\/span>Ko\u013eko r\u00fdb by ste mali jes\u0165 a ako \u010dasto?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak by sme mali vybra\u0165 nejak\u00fa potravinu, ktorej jed\u00e1va v\u00e4\u010d\u0161ina z n\u00e1s pr\u00edli\u0161 m\u00e1lo, boli by to pr\u00e1ve ryby. Pre niekoho <strong>nie s\u00fa dostupn\u00e9,<\/strong> \u010fal\u0161iemu mo\u017eno <strong>nechutia <\/strong>alebo nevie, ako ich <strong>pripravi\u0165. <\/strong>S t\u00fdm v\u00e1m dnes porad\u00edme tie\u017e, ale najsk\u00f4r si povieme, ako \u010dasto by sme ich mali vlastne jes\u0165, aby sme z\u00edskali v\u0161etky tie benefity, o ktor\u00fdch sme si pred chv\u00ed\u013eou povedali.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odborn\u00edci sa zhoduj\u00fa na tom, \u017ee za t\u00fd\u017ede\u0148 by sme si mali da\u0165<strong> 1 \u2013 2 porcie r\u00fdb, <\/strong>a to ide\u00e1lne <strong>tu\u010dn\u00e9 morsk\u00e9 ryby. <\/strong>Jedna porcia je ve\u013ek\u00e1 zhruba ako va\u0161a <strong>dla\u0148.&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<p>Tak\u00e9 mno\u017estvo je ide\u00e1lne napr\u00edklad pod\u013ea<strong> Eur\u00f3pskeho \u00faradu pre bezpe\u010dnos\u0165 potrav\u00edn (EFSA)<\/strong>, americk\u00e9ho <strong>\u00daradu pre kontrolu potrav\u00edn a lie\u010div (FDA) <\/strong>a rovnak\u00e9 stanovisko n\u00e1jdeme aj vo v\u00fd\u017eivov\u00fdch odpor\u00fa\u010daniach pre jednotliv\u00e9 eur\u00f3pske krajiny \u010di americk\u00e9 obyvate\u013estvo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,15,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odpor\u00fa\u010dania zv\u00fdraz\u0148uj\u00fa pr\u00e1ve pr\u00edjem tu\u010dn\u00fdch morsk\u00fdch r\u00fdb kv\u00f4li ich obsahu <strong>omega-3 MK, <\/strong>ktor\u00e9 prakticky vo v\u00fdznamnom mno\u017estve nen\u00e1jdeme nikde inde okrem r\u00fdb.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pod\u013ea EFSA by mal zdrav\u00fd dospel\u00fd \u010dlovek denne prija\u0165 <strong>250 mg EPA a DHA. <\/strong>V priemere m\u00e1 v sebe tak\u00e9 mno\u017estvo napr\u00edklad 20 g lososa. Aby sme teda splnili t\u00fato d\u00e1vku, bohato n\u00e1m sta\u010d\u00ed riadi\u0165 sa odpor\u00fa\u010dan\u00edm jes\u0165 1 \u2013 2 porcie tu\u010dn\u00fdm morsk\u00fdch r\u00fdb za t\u00fd\u017ede\u0148. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,7]<\/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<p>A ako je to s pr\u00edjmom <strong>sladkovodn\u00fdch <\/strong>a<strong> menej tu\u010dn\u00fdch r\u00fdb? <\/strong>Tie s\u00fa skvel\u00fdm zdrojom <strong>bielkov\u00edn <\/strong>a mnoh\u00fdch <strong>vitam\u00ednov <\/strong>a <strong>miner\u00e1lnych l\u00e1tok,<\/strong> preto do jed\u00e1lni\u010dka ur\u010dite patria. Nepo\u010d\u00edtajte v\u0161ak s t\u00fdm, \u017ee napr\u00edklad kapor alebo candat v\u00e1m poskytne dostato\u010dn\u00fa d\u00e1vku omega-3 MK.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1-1124x750.jpg\" alt=\"Ko\u013eko r\u00fdb by ste mali jes\u0165 a ako \u010dasto?\" class=\"wp-image-638398\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_je_rybi_olej_a_mali_by_ste_ho_suplementovat\"><\/span>\u010co je ryb\u00ed olej a mali by ste ho suplementova\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/tekuty-rybi-olej\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ryb\u00ed olej<\/a> n\u00e1m u\u017e svojim n\u00e1zvom hovor\u00ed, \u010d\u00edm vlastne je \u2013 nie je to \u017eiadna veda, ide jednoducho o olej z r\u00fdb. Ale nie len tak hocijak\u00fd olej, ale pr\u00e1ve bohat\u00fd na vz\u00e1cne <strong>EPA <\/strong>a <strong>DHA.<\/strong> Je <strong>koncentrovanou formou<\/strong> t\u00fdchto dvoch omega-3 mastn\u00fdch kysel\u00edn.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00f4\u017ee \u00eds\u0165 o dobr\u00fd sp\u00f4sob, ako obohati\u0165 va\u0161u v\u00fd\u017eivu o tieto mastn\u00e9 kyseliny, ke\u010f nekonzumujete dostato\u010dn\u00e9 mno\u017estvo r\u00fdb. Ale aj ke\u010f m\u00e1te ryby na tanieri pravidelne, suplement\u00e1cia ryb\u00edm olejom m\u00f4\u017ee by\u0165 len prospe\u0161n\u00e1. M\u00f4\u017eete ho u\u017e\u00edva\u0165 na ly\u017ei\u010dke vo forme <a href=\"https:\/\/gymbeam.sk\/premium-omega-3-250-ml-gymbeam.html\" class=\"ek-link\">oleja<\/a>, ale d\u00e1 sa siahnu\u0165 aj po <strong>kapsul\u00e1ch. <\/strong>Z\u00e1le\u017e\u00ed na tom, \u010do v\u00e1m vyhovuje. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/omega-3-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 suplementy<\/strong><\/a> v\u00e4\u010d\u0161inou obsahuj\u00fa pr\u00e1ve ryb\u00ed olej, \u010dasto doplnen\u00fd napr\u00edklad o <strong>vitam\u00edn E<\/strong> pre jeho antioxida\u010dn\u00e9 \u00fa\u010dinky, ktor\u00e9 chr\u00e1nia mastn\u00e9 kyseliny pred znehodnoten\u00edm.&nbsp;<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Moze_byt_konzumacia_ryb_nezdrava\"><\/span>M\u00f4\u017ee by\u0165 konzum\u00e1cia r\u00fdb nezdrav\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dite ste sa u\u017e stretli s t\u00fdm, \u017ee niekto sa ryb\u00e1m vyh\u00fdba kv\u00f4li tomu, \u017ee obsahuj\u00fa <strong>\u0165a\u017ek\u00e9 kovy<\/strong> a \u010fal\u0161ie<strong> \u0161kodliv\u00e9 l\u00e1tky,<\/strong> ktor\u00e9 sa do nich dostali z okolit\u00e9ho prostredia. Pravdou je, \u017ee v ryb\u00e1ch ich naozaj m\u00f4\u017eeme n\u00e1js\u0165. Je to ale d\u00f4vod, aby sme na ryby \u00faplne zanevreli?<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_je_to_s_ortutou_v_rybach\"><\/span>Ako je to s ortu\u0165ou v ryb\u00e1ch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ortu\u0165 je ur\u010dite na prvej prie\u010dke, ke\u010f hovor\u00edme o obsahu \u0165a\u017ek\u00fdch kovov v ryb\u00e1ch. A opr\u00e1vnene, preto\u017ee pri jej nadmernom pr\u00edjme m\u00f4\u017ee ma\u0165 podstatne negat\u00edvny vplyv na celkov\u00e9 zdravie. Je preuk\u00e1zan\u00e9 jej \u0161kodliv\u00e9 p\u00f4sobenie na <strong>neurologick\u00fd v\u00fdvoj det\u00ed vo fet\u00e1lnom obdob\u00ed,<\/strong> preto by mali by\u0165 tehotn\u00e9 \u017eeny opatrn\u00e9 v tom, ak\u00e9 ryby maj\u00fa vo svojej strave. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ortu\u0165 sa hromad\u00ed v ryb\u00e1ch vo forme <strong>metylortute. <\/strong>T\u00e1 sa dost\u00e1va do mora v d\u00f4sledku \u010dinnost\u00ed, ako je<strong> spa\u013eovanie uhlia<\/strong> a<strong> fos\u00edlnych pal\u00edv,<\/strong> ale aj napr\u00edklad prostredn\u00edctvom sope\u010dnej aktivity. Potom sa uklad\u00e1 v plankt\u00f3ne a in\u00fdch drobn\u00fdch organizmoch, ktor\u00fdmi sa \u017eivia ryby. Na mal\u00fdch ryb\u00e1ch sa zase k\u0155mia tie v\u00e4\u010d\u0161ie, a tak sa ortu\u0165 roz\u0161iruje \u010falej do oce\u00e1nskeho potravinov\u00e9ho re\u0165azca. V\u0161eobecne plat\u00ed, \u017ee \u010d\u00edm je ryba <strong>v\u00e4\u010d\u0161ia<\/strong>, <strong>star\u0161ia <\/strong>a je <strong>vy\u0161\u0161ie v potravinovom re\u0165azci,<\/strong> t\u00fdm viac ortuti sa v nej m\u00f4\u017ee po\u010das jej \u017eivota nahromadi\u0165. Najviac tohto \u0165a\u017ek\u00e9ho kovu obsahuj\u00fa <strong>pred\u00e1torsk\u00e9 druhy r\u00fdb. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Be\u017en\u00e1 popul\u00e1cia sa ortuti v be\u017en\u00fdch ryb\u00edch potravin\u00e1ch nemus\u00ed b\u00e1\u0165, pokia\u013e dodr\u017eiava odpor\u00fa\u010dania na konzum\u00e1ciu r\u00fdb. Omnoho cennej\u0161\u00ed je zo zdravotn\u00e9ho h\u013eadiska obsah omega-3 MK. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ktor\u00e9 ryby obsahuj\u00fa najviac ortuti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017eralok<\/li>\n\n\n\n<li>\u0161\u0165uka<\/li>\n\n\n\n<li>makrela kr\u00e1\u013eovsk\u00e1<\/li>\n\n\n\n<li>me\u010d\u00fa\u0148<\/li>\n\n\n\n<li>marlin<\/li>\n\n\n\n<li>tuniak ve\u013ekook\u00fd (<em>Tuna bigeye<\/em>)<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Mali by ste sa b\u00e1\u0165 jes\u0165 tuniaka?<\/h3>\n\n\n\n<p>Ryby s vysok\u00fdm obsahom ortuti je vhodn\u00e9 ma\u0165 na tanieri len ob\u010das, ide\u00e1lne tak dvakr\u00e1t mesa\u010dne. Na <strong>pravideln\u00fa konzum\u00e1ciu<\/strong> s\u00fa vhodn\u00e9 druhy s n\u00edzkym zne\u010disten\u00edm ortu\u0165ou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno v\u00e1s prekvapil <strong>tuniak, <\/strong>ke\u010f\u017ee to je ryba, ktor\u00fa si mnoh\u00ed be\u017ene kupujeme ako steak \u010di v konzerv\u00e1ch. Nemus\u00edte sa v\u0161ak b\u00e1\u0165, je toti\u017e nieko\u013eko druhov tuniaka. Spomenut\u00fd <strong>tuniak ve\u013ekook\u00fd<\/strong> (<em>Thunnus obesus<\/em>) alebo <strong>tuniak modroplutv\u00fd <\/strong>(<em>Thunnus thynnus<\/em>) s\u00fa najv\u00e4\u010d\u0161\u00edmi druhmi a m\u00f4\u017eu ma\u0165 typicky aj<strong> najvy\u0161\u0161ie hladiny ortuti<\/strong> v tele.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Men\u0161ie druhy, ako <strong>tuniak \u017eltoplutv\u00fd <\/strong>(Thunnus albacares) alebo<strong> tuniak dlhoplutv\u00fd<\/strong> (Thunnus alalunga), jej v sebe maj\u00fa u\u017e omnoho menej a pokojne si ich m\u00f4\u017eeme v jed\u00e1lni\u010dku dopria\u0165 pravidelne.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najmen\u0161\u00ed <strong>tuniak pruhovan\u00fd<\/strong> (<em>Katsuwonus pelamis<\/em>), ktor\u00e9ho <strong>n\u00e1jdeme be\u017ene v <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>konzerv\u00e1ch<\/strong><\/a>, m\u00e1 v sebe typicky tohto \u0165a\u017ek\u00e9ho kovu <strong>najmenej <\/strong>a bez probl\u00e9mov ho m\u00f4\u017eu jes\u0165 pravidelne napr\u00edklad aj deti alebo tehotn\u00e9 \u017eeny. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8,18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Druhy r\u00fdb s priemerne najni\u017e\u0161\u00edm obsahom ortuti<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>makrela atlantick\u00e1<\/li>\n\n\n\n<li>losos<\/li>\n\n\n\n<li>sardinky<\/li>\n\n\n\n<li>pstruh<\/li>\n\n\n\n<li>an\u010dovi\u010dky<\/li>\n\n\n\n<li>treska<\/li>\n\n\n\n<li>sumec <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8,15]<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929-1124x750.jpeg\" alt=\"Cestoviny s lososom\" class=\"wp-image-638416\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929.jpeg 1907w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ake_dalsie_kontaminanty_mozu_byt_v_rybach\"><\/span>Ak\u00e9 \u010fal\u0161ie kontaminanty m\u00f4\u017eu by\u0165 v ryb\u00e1ch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem ortuti sa m\u00f4\u017eu do tela ryby dosta\u0165 napr\u00edklad aj tzv. <strong>diox\u00edny <\/strong>a <strong>polychl\u00f3rovan\u00e9 bifenyly (PCBs). <\/strong>Ide o chemik\u00e1lie, ktor\u00e9 sa dost\u00e1vaj\u00fa do vody napr\u00edklad zo spa\u013eovania odpadu alebo priemyseln\u00fdch procesov.<strong> <\/strong>Tieto l\u00e1tky s karcinog\u00e9nnymi \u00fa\u010dinkami sa hromadia v tuku a t\u00fdm p\u00e1dom m\u00f4\u017eu by\u0165 pr\u00edtomn\u00e9 v <strong>tu\u010dn\u00fdch ryb\u00e1ch. <\/strong>Dne\u0161n\u00e9 v\u00fdskumy n\u00e1m v\u0161ak hovoria, \u017ee kv\u00f4li t\u00fdmto l\u00e1tkam n\u00e1m z konzum\u00e1cie r\u00fdb nehroz\u00ed nejak\u00e9 v\u00fdznamn\u00e9 riziko. Navy\u0161e sa odpor\u00fa\u010da konzumova\u0165 len <strong>maxim\u00e1lne dve porcie tu\u010dn\u00fdch r\u00fdb t\u00fd\u017edenne, <\/strong>\u010do je mno\u017estvo, ktor\u00e9 je z poh\u013eadu t\u00fdchto pr\u00edpadn\u00fdch kontaminantov<strong> bezpe\u010dn\u00e9. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mozete_jest_surove_ryby\"><\/span>M\u00f4\u017eete jes\u0165 surov\u00e9 ryby?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sushi <\/strong>\u010di napr\u00edklad <strong>sashimi, <\/strong>ktor\u00fdch s\u00fa\u010das\u0165ou s\u00fa surov\u00e9 ryby, mnoh\u00ed z n\u00e1s pova\u017eujeme za gurm\u00e1nsky z\u00e1\u017eitok. Nemali by sme v\u0161ak zab\u00fada\u0165 na to, \u017ee so sebou nes\u00fa aj nejak\u00e9 <strong>zdravotn\u00e9 rizik\u00e1.<\/strong> Ryby toti\u017e m\u00f4\u017eu obsahova\u0165 <strong>parazity, v\u00edrusy<\/strong> alebo <strong>bakt\u00e9rie, <\/strong>ako napr\u00edklad <strong>salmonelu <\/strong>alebo <strong>list\u00e9riu. <\/strong>Surov\u00e1 ryba kontaminovan\u00e1 t\u00fdmito mikroorganizmami n\u00e1m dok\u00e1\u017ee sp\u00f4sobi\u0165 celkom v\u00e1\u017ene tr\u00e1viace a \u010fal\u0161ie probl\u00e9my.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neznamen\u00e1 to, \u017ee by ste teraz mali zavrhn\u00fa\u0165 v\u0161etky surov\u00e9 ryby a pripravi\u0165 sa o tieto gurm\u00e1nske radosti. Dbajte v\u0161ak o to, aby boli ryby z <strong>overen\u00fdch zdrojov. <\/strong>V re\u0161taur\u00e1cii si objedn\u00e1vajte pokrmy zo surov\u00fdch r\u00fdb iba v podnikoch, ktor\u00fdm <strong>d\u00f4verujete,<\/strong> \u017ee sa staraj\u00fa o <strong>kvalitn\u00e9 skladovanie <\/strong>a <strong>hygienu <\/strong>pri pr\u00edprave. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Su_ryby_v_konzerve_zdrave\"><\/span>S\u00fa ryby v konzerve zdrav\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Panuje tak\u00e1 predstava, \u017ee ryby v konzerve s\u00fa \u0161kodliv\u00e9. Nemus\u00edte sa v\u0161ak b\u00e1\u0165, <strong>\u017eiadne nebezpe\u010dn\u00e9 l\u00e1tky sa do ryby z plechovky nedostan\u00fa.<\/strong> \u010co sa t\u00fdka obsahu ortuti, plat\u00ed to, \u010do sme spom\u00ednali vy\u0161\u0161ie. Jej mno\u017estvo v rybe z\u00e1le\u017e\u00ed na tom, o ak\u00fd druh ryby ide.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ryby v konzerve tak pr\u00e1ve\u017ee m\u00f4\u017eu by\u0165 skvel\u00fdm sp\u00f4sobom, ako dosta\u0165 t\u00fato potravinu do n\u00e1\u0161ho jed\u00e1lni\u010dka. \u010ci u\u017e si chcete da\u0165 <a href=\"https:\/\/gymbeam.sk\/losos-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lososa<\/a>, <a href=\"https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinky<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuniaka vo vlastnej \u0161tave<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/tuniak-v-olivovom-oleji-gymbeam.html\" target=\"_blank\" aria-label=\"olivovom oleji (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olivovom oleji<\/a>, nie je ni\u010d jednoduch\u0161ie a r\u00fdchlej\u0161ie, ako siahnu\u0165 do poli\u010dky v komore, otvori\u0165 konzervu a rybu si prida\u0165 napr\u00edklad&nbsp;cestov\u00edn alebo n\u00e1tierky.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1-1124x750.jpeg\" alt=\"Steak z tuniaka v paradajkovej om\u00e1\u010dke\" class=\"wp-image-638434\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kto_by_sa_mal_vyhybat_rybam\"><\/span>Kto by sa mal vyh\u00fdba\u0165 ryb\u00e1m?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ryby s\u00fa zdrav\u00e9, ale predsa len niektor\u00e9 osoby by si mali d\u00e1va\u0165 pozor, <strong>ak\u00e9 ryby vyberaj\u00fa,<\/strong> a to hlavne kv\u00f4li spom\u00ednan\u00fdm toxick\u00fdm l\u00e1tkam, ktor\u00e9 m\u00f4\u017eu obsahova\u0165. V\u017edy plat\u00ed univerz\u00e1lna rada, \u017ee najlep\u0161ie je siahnu\u0165 po ryb\u00e1ch s n\u00edzkym rizikom kontamin\u00e1cie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tehotn\u00e9 <\/strong>a <strong>doj\u010diace \u017eeny <\/strong>by sa mali <strong>vyh\u00fdba\u0165 <\/strong>ryb\u00e1m, ktor\u00e9 m\u00f4\u017eu ma\u0165 <strong>vysok\u00e9 hladiny ortuti. <\/strong>Ostatn\u00e9 druhy s\u00fa vhodn\u00e9 aj pre tehotn\u00e9 a mali by ich jes\u0165 ide\u00e1lne <strong>1 \u2013 2x t\u00fd\u017edenne, <\/strong>preto\u017ee obsahuj\u00fa \u017eiviny d\u00f4le\u017eit\u00e9 pre v\u00fdvoj die\u0165a\u0165a. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup>&nbsp;<\/li>\n\n\n\n<li>Rovnako by nemali konzumova\u0165 <strong>surov\u00e9 ryby.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>De\u0165om do 6 rokov <\/strong>by sa tie\u017e nemali d\u00e1va\u0165 ryby na vrchole potravinov\u00e9ho re\u0165azca, kv\u00f4li obsahu ortuti. Pre star\u0161ie deti u\u017e tieto ryby nie s\u00fa a\u017e tak rizikov\u00e9 a pokojne si ich m\u00f4\u017eu da\u0165 dvakr\u00e1t mesa\u010dne. Aj tak je v\u0161ak lep\u0161ie vybera\u0165 ryby s ni\u017e\u0161\u00edm rizikom kontamin\u00e1cie.&nbsp;<\/li>\n\n\n\n<li><strong>Osoby s oslaben\u00fdm imunitn\u00fdm syst\u00e9mom <\/strong>by sa mali vyh\u00fdba\u0165 <strong>surov\u00fdm <\/strong>a <strong>nedostato\u010dne tepelne upraven\u00fdm ryb\u00e1m.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_skladovat_ryby\"><\/span>Ako skladova\u0165 ryby?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spr\u00e1vne skladovanie r\u00fdb je k\u013e\u00fa\u010dov\u00e9 na to, aby zostali <strong>\u010derstv\u00e9 <\/strong>a z\u00e1rove\u0148 <strong>bezpe\u010dn\u00e9.<\/strong> Nechceme predsa, aby sa v nich rozmno\u017eili bakt\u00e9rie a my sme si ich potom nalo\u017eili na tanier.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u010cerstv\u00e9 ryby<\/strong> by mali by\u0165 skladovan\u00e9 v <strong>najchladnej\u0161ej \u010dasti chladni\u010dky.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Ulo\u017ete ich ide\u00e1lne do <strong>zakrytej sklenenej n\u00e1doby. +<\/strong><\/li>\n\n\n\n<li>Spotrebujte ich ide\u00e1lne <strong>1 \u2013 2 dni <\/strong>po n\u00e1kupe.<\/li>\n\n\n\n<li>Ak ich chcete jes\u0165 a\u017e nesk\u00f4r, rad\u0161ej ich dajte <strong>zamrazi\u0165. <\/strong>Spr\u00e1vne zamrazen\u00e9 tu\u010dn\u00e9 ryby v\u00e1m vydr\u017eia 2 \u2013 3 mesiace, zatia\u013e \u010do chud\u00e9 ryby maj\u00fa trvanlivos\u0165 a\u017e 6 \u2013 8 mesiacov.&nbsp;<\/li>\n\n\n\n<li>Znova ich rozmrazujte <strong>v chladni\u010dke, <\/strong>aby ste predi\u0161li <strong>rozmno\u017eeniu bakt\u00e9ri\u00ed <\/strong>a<strong> strate ich text\u00fary.<\/strong><\/li>\n<\/ul>\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, ako spr\u00e1vne skladova\u0165 aj ostatn\u00e9 potraviny, ktor\u00e9 m\u00e1te be\u017ene doma v kuchyni, nevynechajte n\u00e1\u0161 \u010dl\u00e1nok<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-skladovat-potraviny-aby-vydrzali-co-najdlhsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako spr\u00e1vne skladova\u0165 potraviny, aby vydr\u017eali \u010do najdlh\u0161ie.<\/strong><\/a><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Priprava_ryb\"><\/span>Pr\u00edprava r\u00fdb<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako pripravova\u0165 ryby? Nemus\u00ed to by\u0165 v\u00f4bec komplikovan\u00e9. Pr\u00e1ve naopak, v\u00e4\u010d\u0161inou ide o p\u00e1r jednoduch\u00fdch krokov, ktor\u00fdch v\u00fdsledkom je lahodn\u00fd obed alebo ve\u010dera.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najsk\u00f4r si vyberte ten <strong>spr\u00e1vny druh ryby. <\/strong>Tu\u010dnej\u0161ie ryby, ako losos alebo makrela, sa hodia na grilovanie alebo pe\u010denie. Chud\u0161ie druhy, ako napr\u00edklad treska, s\u00fa skvel\u00e9 na dusenie.&nbsp;<\/li>\n\n\n\n<li>Pripravte si <strong>koreniny <\/strong>a<strong> marin\u00e1du.<\/strong> M\u00f4\u017eete zvoli\u0165 bylinky, citr\u00f3nov\u00fa \u0161\u0165avu alebo napr\u00edklad cesnak. Marin\u00e1dy s olivov\u00fdm olejom, citr\u00f3nom a bylinkami zlep\u0161ia chu\u0165 a z\u00e1rove\u0148 udr\u017eia rybu chutn\u00fa a \u0161\u0165avnat\u00fa.<\/li>\n\n\n\n<li>Rybu si m\u00f4\u017eete <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-peceny-losos-s-medovo-horcicovou-marinadou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>upiec\u0165<\/strong><\/a><strong>.<\/strong> Pe\u010den\u00e1 ryba m\u00e1 jemn\u00fa chu\u0165 a pr\u00edjemne \u0161\u0165avnat\u00e9 m\u00e4so, pri\u010dom povrch m\u00f4\u017ee by\u0165 mierne chrumkav\u00fd.&nbsp;<\/li>\n\n\n\n<li><strong>Grilovanie <\/strong>sa postar\u00e1 o e\u0161te chrumkavej\u0161iu k\u00f4rku ako pe\u010denie. Perfektne sa na to hod\u00ed losos alebo makrela.&nbsp;<\/li>\n\n\n\n<li><strong>Dusenie <\/strong>v\u00e1m zachov\u00e1 <strong>prirodzen\u00fa chu\u0165 ryby<\/strong> a z\u00e1rove\u0148 sa postar\u00e1 o jej <strong>jemn\u00fa konzistenciu.&nbsp;<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-treska-s-citronovym-maslom-hotova-za-par-minut\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Restovan\u00e1 ryba<\/strong><\/a> je zase r\u00fdchlovka, ktor\u00e1 v\u00e1m u\u0161etr\u00ed mno\u017estvo \u010dasu str\u00e1ven\u00e9ho v kuchyni.&nbsp;<\/li>\n\n\n\n<li>Rybu dopl\u0148te<strong> pr\u00edlohou, <\/strong>napr\u00edklad <strong>zemiakmi <\/strong>alebo<strong> bat\u00e1tmi<\/strong> a ur\u010dite nezabudnite ani na<strong> zeleninov\u00fd \u0161al\u00e1t.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/hotovo-do-clanku-losos.jpg\" alt=\"Ako pripravova\u0165 ryby?\" class=\"wp-image-638452\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hotovo-do-clanku-losos.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hotovo-do-clanku-losos-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_inak_zaradit_ryby_do_jedalnicka\"><\/span>Ako inak zaradi\u0165 ryby do jed\u00e1lni\u010dka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno v\u00e1m samotn\u00e9 ryby nechutia alebo v\u00e1s u\u017e nebav\u00ed jes\u0165 iba rybu s pr\u00edlohou. Nez\u00fafajte, m\u00e1me mno\u017estvo zauj\u00edmav\u00fdch sp\u00f4sobov, ako zakomponova\u0165 rybu do jed\u00e1lni\u010dka aj inak.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pripravte si chutn\u00fa <strong>n\u00e1tierku,<\/strong> napr\u00edklad t\u00fato <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakova-natierka-s-vajickami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuniakov\u00fa s vaj\u00ed\u010dkom<\/a>.<\/li>\n\n\n\n<li>Rybu rozmixujte do <strong>fa\u0161\u00edrok <\/strong>alebo<strong> placiek.&nbsp;<\/strong><\/li>\n\n\n\n<li>Schovajte ju do <strong>sendvi\u010da <\/strong>alebo <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakovy-wrap-s-avokadovym-dipom-a-zeleninou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">wrapu<\/a><\/li>\n\n\n\n<li>Zahrejte sa chutnou <strong>rybacou polievkou.&nbsp;<\/strong><\/li>\n\n\n\n<li>Urobte si rybaciu <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cestoviny-so-sardinkovou-omackou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">om\u00e1\u010dku na cestoviny<\/a>.<\/li>\n\n\n\n<li>Pripravte si chutn\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-salat-nicoise\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161al\u00e1t s rybou<\/a> alebo origin\u00e1lnu <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-poke-bowl-s-ryzou-a-tuniakom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pok\u00e9 bowl<\/a>.&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>Ak h\u013ead\u00e1te \u010fal\u0161iu in\u0161pir\u00e1ciu, na blogu pre v\u00e1s m\u00e1me mno\u017estvo receptov s <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">lososom<\/a> aj \u010fal\u0161\u00edmi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryby\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rybami<\/a>. A ak v\u00e1s zauj\u00edma, \u010di <strong>jete dostatok r\u00fdb a m\u00e1te v tele optim\u00e1lnu hladinu omega-3 MK<\/strong>, m\u00f4\u017eu v\u00e1m to prezradi\u0165 <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/test-omega-3-cerascreen.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">testy na omega-3.<\/a>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><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>Ryby maj\u00fa v zdravom jed\u00e1lni\u010dku ur\u010dite svoje miesto. Vynikaj\u00fa najm\u00e4 vynikaj\u00facim obsahom <strong>omega-3 mastn\u00fdch kysel\u00edn EPA<\/strong> a <strong>DHA,<\/strong> ktor\u00e9 v in\u00fdch potravin\u00e1ch \u017ealostne ch\u00fdbaj\u00fa. V\u010faka nim aj \u010fal\u0161\u00edm \u017eivin\u00e1m tak maj\u00fa nepopierate\u013en\u00e9 pozit\u00edvne \u00fa\u010dinky na zdravie. Ryby v\u0161ak nie s\u00fa ani bez zdravotn\u00fdch riz\u00edk, preto\u017ee niektor\u00e9 z nich m\u00f4\u017eu obsahova\u0165 aj \u0161kodliv\u00e9 l\u00e1tky. K\u013e\u00fa\u010dom k \u00faspechu je v\u00fdber t\u00fdch spr\u00e1vnych druhov a pritom sa dr\u017ea\u0165 odpor\u00fa\u010dan\u00ed, ktor\u00e9 hovoria, \u017ee t\u00fd\u017edenne by sme mali zjes\u0165 1 \u2013 2 tu\u010dn\u00e9 morsk\u00e9 ryby. Tak z\u00edskame benefity, ktor\u00e9 n\u00e1m ryby pon\u00fakaj\u00fa.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak \u010do, kedy najbli\u017e\u0161ie budete ma\u0165 na tanieri rybu? Ak v\u00e1s \u010dl\u00e1nok zaujal a ste pln\u00ed nov\u00fdch inform\u00e1cii, nenech\u00e1vajte si ho len pre seba. Prezdie\u013eajte ho medzi svojich priate\u013eov a zn\u00e1mych.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFish\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-fats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\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>Patria ryby do zdrav\u00e9ho jed\u00e1lni\u010dka? Obsahuj\u00fa omega-3 mastn\u00e9 kyseliny s mnoh\u00fdmi zdravotn\u00fdmi benefitmi, ale niektor\u00e9 druhy m\u00f4\u017eu ma\u0165 aj ve\u013ea ortuti. Ko\u013eko ich teda jes\u0165 a ak\u00e9 druhy vybera\u0165, zist\u00edte v \u010dl\u00e1nku. <\/p>\n","protected":false},"author":156,"featured_media":638216,"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":[6127,6081,6164,6055,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-638179","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-jedalnicek","9":"tag-omega-3","10":"tag-ryby","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>Ryby na tanieri: Ktor\u00e9 s\u00fa najzdrav\u0161ie a ak\u00fdm sa rad\u0161ej vyhn\u00fa\u0165? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ryby, vr\u00e1tane lososa \u010di makrely, s\u00fa bohat\u00e9 na omega-3, bielkoviny aj vitam\u00edn D. 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