{"id":638857,"date":"2024-10-28T21:29:20","date_gmt":"2024-10-28T20:29:20","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=638857"},"modified":"2025-02-28T08:43:52","modified_gmt":"2025-02-28T07:43:52","slug":"ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/","title":{"rendered":"Ryby na tal\u00ed\u0159i: Kter\u00e9 jsou nejzdrav\u011bj\u0161\u00ed a kter\u00fdm se rad\u011bji vyhnout?"},"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\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Proc_by_vas_melo_zajimat_zda_jite_ryby\" title=\"Pro\u010d by v\u00e1s m\u011blo zaj\u00edmat, zda j\u00edte ryby?\">Pro\u010d by v\u00e1s m\u011blo zaj\u00edmat, zda j\u00edte 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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Co_obsahuji_ryby\" title=\"Co obsahuj\u00ed ryby?\">Co obsahuj\u00ed 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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Jak_se_lisi_morske_a_sladkovodni_ryby\" title=\"Jak se li\u0161\u00ed mo\u0159sk\u00e9 a sladkovodn\u00ed ryby?\">Jak se li\u0161\u00ed mo\u0159sk\u00e9 a sladkovodn\u00ed 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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Mineralni_latky\" title=\"Miner\u00e1ln\u00ed l\u00e1tky\">Miner\u00e1ln\u00ed 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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Jake_zdravotni_benefity_maji_ryby\" title=\"Jak\u00e9 zdravotn\u00ed benefity maj\u00ed ryby?\">Jak\u00e9 zdravotn\u00ed benefity maj\u00ed 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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Kolik_ryb_byste_meli_jist_a_jak_casto\" title=\"Kolik ryb byste m\u011bli j\u00edst a jak \u010dasto?\">Kolik ryb byste m\u011bli j\u00edst a jak \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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Co_je_rybi_olej_a_meli_byste_jej_suplementovat\" title=\"Co je ryb\u00ed olej a m\u011bli byste jej suplementovat?\">Co je ryb\u00ed olej a m\u011bli byste jej suplementovat?<\/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\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Muze_byt_konzumace_ryb_nezdrava\" title=\"M\u016f\u017ee b\u00fdt konzumace ryb nezdrav\u00e1?\">M\u016f\u017ee b\u00fdt konzumace ryb 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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Jak_je_to_se_rtuti_v_rybach\" title=\"Jak je to se rtut\u00ed v ryb\u00e1ch?\">Jak je to se rtut\u00ed 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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Jake_dalsi_kontaminanty_mohou_byt_v_rybach\" title=\"Jak\u00e9 dal\u0161\u00ed kontaminanty mohou b\u00fdt v ryb\u00e1ch?\">Jak\u00e9 dal\u0161\u00ed kontaminanty mohou b\u00fdt 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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Muzete_jist_syrove_ryby\" title=\"M\u016f\u017eete j\u00edst syrov\u00e9 ryby?\">M\u016f\u017eete j\u00edst syrov\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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Jsou_ryby_v_konzerve_zdrave\" title=\"Jsou ryby v konzerv\u011b zdrav\u00e9?\">Jsou ryby v konzerv\u011b 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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Kdo_by_se_mel_vyhybat_rybam\" title=\"Kdo by se m\u011bl vyh\u00fdbat ryb\u00e1m?\">Kdo by se m\u011bl vyh\u00fdbat 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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Jak_skladovat_ryby\" title=\"Jak skladovat ryby?\">Jak skladovat 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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Priprava_ryb\" title=\"P\u0159\u00edprava ryb\">P\u0159\u00edprava ryb<\/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.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#Jak_jinak_zaradit_ryby_do_jidelnicku\" title=\"Jak jinak za\u0159adit ryby do j\u00eddeln\u00ed\u010dku?\">Jak jinak za\u0159adit ryby do j\u00eddeln\u00ed\u010dku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.cz\/blog\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/#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><strong>Ryby<\/strong> maj\u00ed pov\u011bst v\u00fd\u017eivn\u00e9 potraviny, kter\u00e1 ur\u010dit\u011b <strong>pat\u0159\u00ed do zdrav\u00e9ho j\u00eddeln\u00ed\u010dku<\/strong>. P\u0159esto to v\u0161ak vypad\u00e1 tak, \u017ee v\u011bt\u0161in\u011b z n\u00e1s pravideln\u011b odplouvaj\u00ed z tal\u00ed\u0159e. Pro\u010d jich j\u00edme tak \u017ealostn\u011b m\u00e1lo? Je to t\u00edm, \u017ee se boj\u00edme t\u011b\u017ek\u00fdch kov\u016f obsa\u017een\u00fdch v ryb\u00e1ch, nebo n\u00e1m jednodu\u0161e nechutnaj\u00ed?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nen\u00ed n\u00e1hoda, \u017ee nap\u0159\u00edklad <strong>st\u0159edomo\u0159sk\u00e1 strava<\/strong> bohat\u00e1 na ryby, je pova\u017eov\u00e1na za jednu z nejzdrav\u011bj\u0161\u00edch. Ryby jsou toti\u017e pln\u00e9 <strong>esenci\u00e1ln\u00edch \u017eivin<\/strong> a jejich pravideln\u00e1 konzumace se m\u016f\u017ee odrazit na <strong>lep\u0161\u00ed kondici mozku<\/strong> \u010di <strong>srdce<\/strong>, p\u0159i\u010dem\u017e m\u00e1 mnoho dal\u0161\u00edch benefit\u016f. Dnes si spolu pov\u00edme, kter\u00e9 to jsou a zda jsou pro n\u00e1s ryby bezpe\u010dn\u00e9.<\/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 \u00fa\u010dinc\u00edch ryb 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=\"#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=\"#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=\"#dlouhovekost\" style=\"border-radius:0px\">Dlouhov\u011bkost<\/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=\"#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=\"Proc_by_vas_melo_zajimat_zda_jite_ryby\"><\/span>Pro\u010d by v\u00e1s m\u011blo zaj\u00edmat, zda j\u00edte ryby?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 si \u0159\u00edk\u00e1te, \u017ee v\u016fbec nevad\u00ed, kdy\u017e nej\u00edte ryby. M\u00e1te p\u0159eci v j\u00eddeln\u00ed\u010dku spoustu jin\u00fdch v\u00fd\u017eivn\u00fdch potravin, tak pro\u010d z toho d\u011blat tak velkou v\u011bdu? Pravdou v\u0161ak je, \u017ee pr\u00e1v\u011b <a href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a> nejsou jen tak ledajakou potravinou. Pr\u00e1v\u011b naopak, jsou celkem vydatnou z\u00e1sob\u00e1rnou v\u00fd\u017eivn\u00fdch poklad\u016f, kter\u00e9 <strong>v jin\u00fdch potravin\u00e1ch \u010dasto chyb\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozhodn\u011b ne jen tak pro nic za nic se ukazuje, \u017ee je <strong>\u010dast\u011bj\u0161\u00ed konzumace ryb<\/strong> spojena s celkov\u011b <strong>lep\u0161\u00edm zdrav\u00edm,<\/strong> a dokonce i s <strong>ni\u017e\u0161\u00ed \u00famrtnost\u00ed<\/strong> na n\u00e1dorov\u00e1 nebo srde\u010dn\u00ed onemocn\u011bn\u00ed. Proto si pamatujte, \u017ee pokud v\u00e1m n\u011bkdo \u0159ekne, abyste jedli v\u00edce ryb, nemluv\u00ed jen tak do v\u011btru.<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 tal\u00ed\u0159i\" 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_obsahuji_ryby\"><\/span>Co obsahuj\u00ed ryby?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ryby jsou zn\u00e1m\u00e9 zejm\u00e9na pro sv\u016fj vysok\u00fd pod\u00edl <strong>b\u00edlkovin<\/strong> a <strong>zdrav\u00fdch tuk\u016f<\/strong>. Ji\u017e m\u00e9n\u011b lid\u00ed v\u0161ak v\u00ed, \u017ee krom\u011b toho bychom si jich m\u011bli cenit tak\u00e9 kv\u016fli mno\u017estv\u00ed <strong>mikro\u017eivin<\/strong>, kter\u00e9 v sob\u011b ukr\u00fdvaj\u00ed. Nechyb\u00ed jim \u010detn\u00e9 mno\u017estv\u00ed <strong>vitam\u00edn\u016f<\/strong> a <strong>miner\u00e1ln\u00edch l\u00e1tek<\/strong>, mnohdy ve v\u011bt\u0161\u00edch mno\u017estv\u00edch v porovn\u00e1n\u00ed s jin\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\">B\u00edlkoviny<\/h3>\n\n\n\n<p>Ryby jsou skv\u011bl\u00fdm zdrojem <strong>plnohodnotn\u00fdch <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkovin<\/a><\/strong>. Obsahuj\u00ed v\u0161echny <a href=\"https:\/\/gymbeam.cz\/blog\/esencialni-aminokyseliny-eaa-a-jejich-ucinky-zdroje-a-davkovani\/\" class=\"ek-link\"><strong>esenci\u00e1ln\u00ed aminokyseliny<\/strong><\/a>, tedy ty, kter\u00e9 si na\u0161e t\u011blo nedok\u00e1\u017ee vyrobit samo a mus\u00ed je p\u0159ij\u00edmat v potrav\u011b. D\u00edky tomu poskytuj\u00ed v\u0161echny pot\u0159ebn\u00e9 <strong>stavebn\u00ed bloky<\/strong> pro tvorbu <strong>sval\u016f, hormon\u016f, enzym\u016f<\/strong> a dal\u0161\u00edch t\u011blov\u00fdch b\u00edlkovin. V pr\u016fm\u011bru obsahuj\u00ed 20 g b\u00edlkovin na 100 g syrov\u00e9 ryby, co\u017e znamen\u00e1, \u017ee jsou na tom prakticky stejn\u011b jako <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kureci-prsa-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maso<\/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 pr\u016fm\u011bru obsahuj\u00ed 20 g b\u00edlkovin 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 jsou ve sv\u011bt\u011b potravin pom\u011brn\u011b <strong>unik\u00e1t<\/strong>, co se t\u00fd\u010de obsahu tuku. Jsou toti\u017e v\u00fdjime\u010dn\u011b bohat\u00e9 na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdrav\u00e9 tuky<\/strong><\/a> v podob\u011b <strong>polynenasycen\u00fdch mastn\u00fdch kyselin (PUFA),<\/strong> kter\u00e9 jsou proslul\u00e9 hlavn\u011b d\u00edky sv\u00fdm pozitivn\u00edm \u00fa\u010dink\u016fm na na\u0161e <strong>srdce<\/strong> nebo t\u0159eba <strong>mozek<\/strong>. U n\u011bkter\u00fdch druh\u016f ryb tvo\u0159\u00ed PUFA <strong>30\u201340% pod\u00edl tuku<\/strong>. Takov\u00e9 slo\u017een\u00ed m\u00e1 nap\u0159\u00edklad atlantick\u00fd losos nebo makrela. Je to v\u00fdjime\u010dn\u00e9 oproti jin\u00fdm \u017eivo\u010di\u0161n\u00fdm potravin\u00e1m, nap\u0159\u00edklad masu, proto\u017ee v nich typicky <strong>tvo\u0159\u00ed v\u011bt\u0161inu nasycen\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\u00ed obsahem omega-3 mastn\u00fdch kyselin<\/h4>\n\n\n\n<p>Ryby, zejm\u00e9na ty <strong>mo\u0159sk\u00e9<\/strong>, nejv\u00edce oce\u0148ujeme d\u00edky jejich obsahu <strong>omega-3 mastn\u00fdch kyselin<\/strong>, a to konkr\u00e9tn\u011b t\u011bch s <strong>dlouh\u00fdm \u0159et\u011bzcem, <\/strong>jako je&nbsp;<strong>kyselina eikosapentaenov\u00e1<\/strong> <strong>(EPA)<\/strong> a <strong>kyselina dokosahexaenov\u00e1 (DHA)<\/strong>. Jsou to <strong>polynenasycen\u00e9 mastn\u00e9 kyseliny<\/strong>, kter\u00e9 maj\u00ed mnoho prok\u00e1zan\u00fdch zdravotn\u00edch benefit\u016f. Stejn\u011b jako ostatn\u00ed PUFA pozitivn\u011b p\u016fsob\u00ed na <strong>srdce<\/strong>, nav\u00edc zlep\u0161uj\u00ed <strong>zrak<\/strong> a jsou nezbytn\u00e9 i pro <strong>spr\u00e1vn\u00fd v\u00fdvoj mozku<\/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> nenajdeme ve v\u00fdznamn\u00e9m mno\u017estv\u00ed prakticky nikde jinde ne\u017e v ryb\u00e1ch. P\u0159esn\u011b to z nich \u010din\u00ed tak v\u00fdjime\u010dn\u00e9 potraviny, a \u010dasto tak o ryb\u00e1ch usly\u0161\u00edte pr\u00e1v\u011b v souvislosti 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>Chcete se dozv\u011bd\u011bt v\u00edce o tom, co d\u011blaj\u00ed omega-3 MK s na\u0161\u00edm t\u011blem, jak se projevuje jejich nedostatek a kde je naj\u00edt? V tom p\u0159\u00edpad\u011b si p\u0159e\u010dt\u011bte \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/omega-3-mastne-kyseliny-konzumujete-jich-dostatek-a-ve-spravnem-pomeru-k-omega-6\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 mastn\u00e9 kyseliny: Jak\u00fd maj\u00ed vliv na mozek, srdce, o\u010di nebo svaly a jak je u\u017e\u00edvat?<\/strong><\/a><\/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\u00ed obsahem 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\">Kolik tuku obsahuj\u00ed jednotliv\u00e9 druhy ryb?<\/h4>\n\n\n\n<p>Co se v\u0161ak t\u00fdk\u00e1 pod\u00edlu tuku, nen\u00ed ryba jako ryba. Jeho celkov\u00fd obsah se toti\u017e u jednotliv\u00fdch druh\u016f ryb li\u0161\u00ed. Na z\u00e1klad\u011b toho se rozd\u011bluj\u00ed do \u010dty\u0159 skupin.<\/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 libov\u00e9 ryby<\/strong> <strong>(obsah tuku &lt; 2 %)<\/strong> \u2013 treska, \u0161keble, plat\u00fdz, tu\u0148\u00e1k skipjack atd.<\/li>\n\n\n\n<li><strong>libov\u00e9 ryby<\/strong> <strong>(obsah tuku 2\u20135 %)<\/strong> \u2013 an\u010dovi\u010dka, tu\u0148\u00e1k obecn\u00fd, pstruh poto\u010dn\u00ed, vlk mo\u0159sk\u00fd atd.<\/li>\n\n\n\n<li><strong>tu\u010dn\u00e9 ryby (obsah tuku 5\u201310 %)<\/strong> \u2013 kapr, sle\u010f, me\u010doun, makrela, losos atlantick\u00fd, sardinky, tu\u0148\u00e1k dlouhoploutv\u00fd atd.<\/li>\n\n\n\n<li><strong>extra tu\u010dn\u00e9 ryby (obsah tuku &gt;10 %) \u2013 <\/strong>makrela atlantick\u00e1, \u00faho\u0159, losos \u010d\u00ednsk\u00fd atd.<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>Pro\u010d se o tom zmi\u0148ujeme? Pr\u00e1v\u011b kv\u016fli obsahu ji\u017e zmi\u0148ovan\u00fdch omega-3 mastn\u00fdch kyselin. Logicky toti\u017e plat\u00ed, \u017ee \u010d\u00edm <strong>v\u00edce tuku<\/strong> ryba m\u00e1, t\u00edm <strong>v\u00edce m\u00e1 tak\u00e9 omega-3 mastn\u00fdch kyselin<\/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=\"Jak_se_lisi_morske_a_sladkovodni_ryby\"><\/span>Jak se li\u0161\u00ed mo\u0159sk\u00e9 a sladkovodn\u00ed ryby?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby zm\u00edn\u011bn\u00fd pom\u011br tu\u010dnosti ryby a obsahu omega-3 nebyl tak jednoduch\u00fd, komplikuje n\u00e1m to i <strong>p\u016fvod<\/strong> jednotliv\u00fdch druh\u016f ryb. Nejlep\u0161\u00edm zdrojem omega-3 MK jsou zejm\u00e9na <strong>tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby<\/strong>. <strong>Sladkovodn\u00ed ryby<\/strong> jich maj\u00ed mnohem m\u00e9n\u011b. Nap\u0159\u00edklad takov\u00fd <strong>kapr<\/strong>, a\u010d pat\u0159\u00ed mezi ryby s vy\u0161\u0161\u00edm pod\u00edlem tuku, <strong>nen\u00ed dobr\u00fdm zdrojem 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>Pro\u010d tomu tak je? Rozd\u00edl mezi kaprem a nap\u0159\u00edklad makrelou atlantickou, neboli mo\u0159skou rybou, tkv\u00ed v jejich <strong>rozd\u00edln\u00e9 strav\u011b<\/strong>. Mo\u0159sk\u00e9 ryby se b\u011b\u017en\u011b \u017eiv\u00ed <strong>planktonem<\/strong>, kter\u00fd je p\u0159irozen\u011b bohat\u00fd na omega-3 MK, zejm\u00e9na EPA a DHA. Strava sladkovodn\u00edch ryb obsahuje podstatn\u011b m\u00e9n\u011b t\u011bchto mastn\u00fdch kyselin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud tedy konzumujeme ryby kv\u016fli omega-3 mastn\u00fdm kyselin\u00e1m, m\u011bli bychom sahat po t\u011bch <strong>tu\u010dn\u011bj\u0161\u00edch a z\u00e1rove\u0148 mo\u0159sk\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\">Kter\u00e9 mo\u0159sk\u00e9 ryby maj\u00ed nejv\u00edc omega-3 mastn\u00fdch kyselin?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/losos-ve-vlastni-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.cz\/sardinky-v-olivovem-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>tu\u0148\u00e1k dlouhoploutv\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\">Co to znamen\u00e1 pro sladkovodn\u00ed ryby?<\/h3>\n\n\n\n<p>Ur\u010dit\u011b nechceme, abyste te\u010f p\u0159estali j\u00edst sladkovodn\u00ed ryby. I ty jsou skv\u011bl\u00fdm zdrojem <strong>b\u00edlkovin, vitam\u00edn\u016f<\/strong> a <strong>miner\u00e1ln\u00edch l\u00e1tek<\/strong>. Dokonce v sob\u011b maj\u00ed i ty omega-3 MK, jen zdaleka ne v takov\u00e9m mno\u017estv\u00ed jako mo\u0159sk\u00e9 ryby. Proto pokud chcete z\u00edskat z ryby co nejv\u00edce <strong>zdrav\u00fdch tuk\u016f<\/strong>, s\u00e1hn\u011bte po <strong>mo\u0159sk\u00fdch tu\u010dn\u00fdch ryb\u00e1ch.<\/strong> Ale va\u0161e zdrav\u00ed v\u00e1m pod\u011bkuje i za <strong>chutn\u00e9ho kapra<\/strong> nebo <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=\"54646,54652,81421,83578,54673,68527,74083,6503,7974,34240,28189,57844,34126,67396,74083,5585\" ><\/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 nejsou bohat\u00e9 jen na zdrav\u00e9 tuky a b\u00edlkoviny, ale obsahuj\u00ed tak\u00e9 mnoho mikro\u017eivin, v\u010detn\u011b <a href=\"https:\/\/gymbeam.cz\/vitaminy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn\u016f<\/a>. Za zm\u00ednku ur\u010dit\u011b stoj\u00ed n\u00e1sleduj\u00edc\u00ed z nich.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn D<\/strong><\/a> si zaslou\u017e\u00ed prvn\u00ed m\u00edsto, nebo\u0165 ho obecn\u011b najdeme ve <strong>velmi m\u00e1lo potravin\u00e1ch<\/strong>. Je obt\u00ed\u017en\u00e9 z\u00edskat ho ze stravy, a p\u0159itom je tak d\u016fle\u017eit\u00fd pro na\u0161i <strong>imunitu, kosti<\/strong> i <strong>celkov\u00e9 zdrav\u00ed<\/strong>. Zejm\u00e9na v <strong>zimn\u00edch m\u011bs\u00edc\u00edch<\/strong>, kdy n\u00e1m ho nedod\u00e1v\u00e1 slune\u010dn\u00ed z\u00e1\u0159en\u00ed, bychom nem\u011bli zanedb\u00e1vat p\u0159\u00edjem ze stravy. <strong>Tu\u010dn\u00e9 ryby<\/strong> (makrela, losos, sle\u010f atd.) \u2013 jako jeho <strong>nejlep\u0161\u00ed potravinov\u00fd zdroj<\/strong> \u2013 zde tak maj\u00ed nezastupitelnou roli. Konkr\u00e9tn\u011b u tohoto vitam\u00ednu ale plat\u00ed, \u017ee mimo letn\u00ed m\u011bs\u00edce je v\u011bt\u0161inou vhodn\u00e9 jej <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">suplementovat<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,11]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/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\u00e1ln\u00ed t\u00edm, \u017ee se nach\u00e1z\u00ed <strong>t\u00e9m\u011b\u0159 v\u00fdhradn\u011b v \u017eivo\u010di\u0161n\u00fdch potravin\u00e1ch<\/strong>. Ryby nejsou v\u00fdjimkou a mohou b\u00fdt t\u00edm nejlep\u0161\u00edm zdrojem nap\u0159\u00edklad pro lidi, kte\u0159\u00ed se <strong>vyh\u00fdbaj\u00ed masu<\/strong>. Nejv\u00edce ho obsahuje <strong>losos, makrela<\/strong> nebo <strong>sle\u010f<\/strong>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/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\u016fle\u017eit\u00fd pro funkci imunity, psychiky i nervov\u00e9 soustavy. V jeho obsahu vynik\u00e1 nap\u0159\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 aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B3<\/strong> <\/a>neboli <strong>niacin<\/strong> podporuje \u010dinnost <strong>nervov\u00e9 soustavy<\/strong> i zdrav\u00ed <strong>poko\u017eky<\/strong>. Ryby jsou tak d\u016fle\u017eit\u00e9 i tehdy, kdy\u017e poctiv\u011b db\u00e1me o svoji 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 aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn A<\/strong> <\/a>najdeme hlavn\u011b v tu\u010dn\u011bj\u0161\u00edch ryb\u00e1ch, proto\u017ee jde o vitam\u00edn rozpustn\u00fd v tuku. Je d\u016fle\u017eit\u00fd pro zrak i imunitn\u00ed 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\u00ed tak\u00e9 mnoho dal\u0161\u00edch <a href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn\u016f<\/a>, jejich\u017e pod\u00edl se m\u016f\u017ee li\u0161it dle druhu ryby. Abyste je p\u0159ijali v\u0161echny, hod\u00ed se ryby na tal\u00ed\u0159i st\u0159\u00eddat.<\/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=\"Mineralni_latky\"><\/span>Miner\u00e1ln\u00ed l\u00e1tky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u0161t\u011b v\u00edce ne\u017e na vitam\u00edny jsou ryby bohat\u00e9 na <a href=\"https:\/\/gymbeam.cz\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1ln\u00ed l\u00e1tky<\/a>. Kter\u00fdmi vynikaj\u00ed?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/jod-extrakt-z-kelpu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>J\u00f3d<\/strong> <\/a>je nezbytn\u00fd pro norm\u00e1ln\u00ed funkci <strong>\u0161t\u00edtn\u00e9 \u017el\u00e1zy<\/strong> a ve strav\u011b je d\u016fle\u017eit\u00fd obzvl\u00e1\u0161t\u011b v dob\u011b <strong>t\u011bhotenstv\u00ed<\/strong>, proto\u017ee se pod\u00edl\u00ed na spr\u00e1vn\u00e9m <strong>v\u00fdvoji mozku plodu<\/strong>. 100 g n\u011bkter\u00fdch mo\u0159sk\u00fdch ryb, nap\u0159\u00edklad makrely, zvl\u00e1dne poskytnout celodenn\u00ed 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 aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/selen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Selen<\/strong><\/a> nesm\u00edme vynechat, proto\u017ee ho je v potravin\u00e1ch obecn\u011b m\u00e1lo. Ryby jsou tak skv\u011bl\u00fdm zp\u016fsobem, jak p\u0159irozen\u011b z\u00edskat 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 aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zinek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zinek<\/strong> <\/a>pot\u0159ebujeme pro <strong>synt\u00e9zu DNA<\/strong> i zaji\u0161t\u011bn\u00ed norm\u00e1ln\u00ed <strong>plodnosti<\/strong> a <strong>reprodukce<\/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.cz\/zelezo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017delezo<\/strong> <\/a>je pot\u0159eba nap\u0159\u00edklad k tomu, aby na\u0161e t\u011blo dok\u00e1zalo <strong>tvo\u0159it \u010derven\u00e9 krvinky<\/strong> a <strong>p\u0159en\u00e1\u0161et 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.cz\/vapnik\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>V\u00e1pn\u00edk<\/strong> <\/a>z\u00edsk\u00e1me z t\u011bch ryb, kter\u00e9 j\u00edme i s <strong>kostmi<\/strong>. T\u0159eba takov\u00e9 <a href=\"https:\/\/gymbeam.cz\/sardinky-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinky<\/a> jsou jeho skv\u011bl\u00fdm zdrojem a mohou n\u00e1m pomoci na cest\u011b za zdrav\u00fdmi <strong>svaly, kostmi<\/strong> \u010di <strong>nervov\u00fdm syst\u00e9mem<\/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>Vyjmenovali jsme zde jen zlomek <a href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-mineralnimi-latkami-jake-funkce-plni-kolik-jich-prijimat-a-jak-odhalit-nedostatek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1ln\u00edch l\u00e1tek<\/a>, kter\u00e9 najdeme v ryb\u00e1ch. Obsahuj\u00ed jich i \u200b\u200bmnoho dal\u0161\u00edch, a tak se, jak vid\u00edte, vyplat\u00ed m\u00edt ryby na tal\u00ed\u0159i, chceme-li se z\u00e1sobit t\u011bmito esenci\u00e1ln\u00edmi \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 jsou bohat\u00e9 na miner\u00e1ln\u00ed 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=\"Jake_zdravotni_benefity_maji_ryby\"><\/span>Jak\u00e9 zdravotn\u00ed benefity maj\u00ed ryby?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"kardiovaskularni-zdravi\">1. Zlep\u0161uj\u00ed kardiovaskul\u00e1rn\u00ed zdrav\u00ed<\/h3>\n\n\n\n<p>Pravideln\u00e1 konzumace ryb je jednou z t\u011bch v\u011bc\u00ed, kter\u00e9 m\u016f\u017eeme d\u011blat, kdy\u017e se chceme vyhnout <strong>srde\u010dn\u011b-c\u00e9vn\u00edm probl\u00e9m\u016fm<\/strong>. A \u017ee se to hod\u00ed ka\u017ed\u00e9mu z n\u00e1s, proto\u017ee pr\u00e1v\u011b kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed, konkr\u00e9tn\u011b <strong>ischemick\u00e9 choroby srde\u010dn\u00ed<\/strong> (nap\u0159\u00edklad infarkt myokardu), jsou <strong>prvn\u00ed na celosv\u011btov\u00e9m \u017eeb\u0159\u00ed\u010dku nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din \u00famrt\u00ed<\/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>Ze studi\u00ed v\u0161ak v\u00edme, \u017ee pr\u00e1v\u011b lid\u00e9, kte\u0159\u00ed pravideln\u011b jed\u00ed ryby alespo\u0148 1\u20132\u00d7 t\u00fddn\u011b, a to zejm\u00e9na druhy <strong>bohat\u00e9 na omega-3 MK,<\/strong> maj\u00ed zhruba a\u017e o <strong>36 % ni\u017e\u0161\u00ed riziko \u00famrt\u00ed na srde\u010dn\u00ed choroby<\/strong>. Tyto zdrav\u00e9 tuky v ryb\u00e1ch toti\u017e pom\u00e1haj\u00ed <strong>sni\u017eovat z\u00e1n\u011btliv\u00e9 procesy<\/strong> i nap\u0159\u00edklad <strong>hladinu cholesterolu<\/strong>. Krom\u011b toho se na tomto p\u0159\u00edzniv\u00e9m \u00fa\u010dinku ryb pod\u00edlej\u00ed i dal\u0161\u00ed l\u00e1tky, jako je <strong>vitam\u00edn D<\/strong> nebo nap\u0159\u00edklad <strong>selen<\/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>Chcete-li tedy m\u00edt dlouhodob\u011b zdrav\u00e9 srdce, ud\u011bl\u00e1te dob\u0159e, kdy\u017e do sv\u00e9ho <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00e9ho j\u00eddeln\u00ed\u010dku<\/a> za\u0159ad\u00edte i 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=\"oxidacni-stres\">2. Maj\u00ed antioxida\u010dn\u00ed \u00fa\u010dinky<\/h3>\n\n\n\n<p>Ryby obsahuj\u00ed l\u00e1tky, kter\u00e9 pom\u00e1haj\u00ed chr\u00e1nit&nbsp;na\u0161e t\u011blo p\u0159ed <strong>oxida\u010dn\u00edm stresem <\/strong>a <strong>voln\u00fdmi radik\u00e1ly. <\/strong>P\u0159\u00edtomn\u00e9 antioxidanty, jako nap\u0159. <strong><a aria-label=\"vitam\u00edn E (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-e-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn E<\/a>, selen<\/strong> a<strong> omega-3 MK<\/strong>, p\u0159isp\u00edvaj\u00ed k ochran\u011b bun\u011bk a tk\u00e1n\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento \u00fa\u010dinek m\u016f\u017ee b\u00fdt pot\u00e9 spojen s ni\u017e\u0161\u00edm rizikem vzniku chronick\u00fdch onemocn\u011bn\u00ed, jako jsou <strong>metabolick\u00e9 poruchy<\/strong> (nap\u0159. diabetes 2. typu) nebo <strong>neurodegenerativn\u00ed onemocn\u011bn\u00ed<\/strong> (nap\u0159. Alzheimerova choroba). Antioxida\u010dn\u00ed \u00fa\u010dinky ryb se mohou projevit prakticky na zdrav\u00ed cel\u00e9ho t\u011bla.<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\u00e1n\u00ed nervov\u00fd syst\u00e9m<\/h3>\n\n\n\n<p>Ochrana nervov\u00e9ho syst\u00e9mu je jedn\u00edm z top benefit\u016f ryb v j\u00eddeln\u00ed\u010dku. Hlavn\u00ed roli zde hraje <strong>omega-3 mastn\u00e1 kyselina<\/strong> <strong>DHA<\/strong>, kter\u00e1 je nezbytnou <strong>stavebn\u00ed \u010d\u00e1st\u00ed membr\u00e1n nervov\u00fdch bun\u011bk (neuron\u016f).<\/strong> Tvo\u0159\u00ed dokonce a\u017e 30 % jejich celkov\u00e9 struktury. D\u00edky tomu pom\u00e1h\u00e1 <strong>chr\u00e1nit<\/strong> mozek a nervov\u00fd syst\u00e9m, ale z\u00e1rove\u0148 ji t\u011blo nutn\u011b pot\u0159ebuje pro jejich <strong>v\u00fdvoj<\/strong>. I proto by m\u011bly na jej\u00ed p\u0159\u00edjem db\u00e1t i <strong>t\u011bhotn\u00e9 \u017eeny<\/strong>, aby zajistily co nejlep\u0161\u00ed v\u00fdvoj mozku sv\u00e9ho potomka.<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>Krom\u011b omega-3 MK v\u0161ak nem\u016f\u017eeme zapomenout ani na <strong>ryb\u00ed kolagen<\/strong> <em><strong>(<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/marine-collg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">marine collagen<\/a>)<\/strong><\/em>. Podle v\u011bdc\u016f toti\u017e jeho peptidy tak\u00e9 pom\u00e1haj\u00ed chr\u00e1nit a zachov\u00e1vat zdrav\u00fd nervov\u00fd syst\u00e9m. Ukazuje se toti\u017e, \u017ee mohou pomoci zv\u00fd\u0161it hladinu <strong>acetylcholinu<\/strong> \u2013 neurotransmiteru, kter\u00fd zaji\u0161\u0165uje <strong>p\u0159enos sign\u00e1l\u016f mezi neurony<\/strong>. Jeho vy\u0161\u0161\u00ed koncentrace podporuje bezprobl\u00e9movou komunikaci mezi nimi.<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>Tyto benefity ryb se mohou projevit na ni\u017e\u0161\u00edm riziku <strong>neurodegenerativn\u00edch onemocn\u011bn\u00ed<\/strong> (nap\u0159. Parkinsonova choroba) a mohou pomoci zlep\u0161it <strong>v\u00fdkonnost na\u0161eho mozku<\/strong>. D\u00edky tomu tak budeme m\u00edt nap\u0159\u00edklad lep\u0161\u00ed <strong>pam\u011b\u0165,<\/strong> nebo se n\u00e1m bude sn\u00e1z <strong>u\u010dit<\/strong> nebo <strong>soust\u0159edit<\/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\u00ed benefity ryb\" 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=\"dlouhovekost\">4. Maj\u00ed anti-aging \u00fa\u010dinky<\/h3>\n\n\n\n<p>Ryby je vhodn\u00e9 j\u00edst i tehdy, kdy\u017e chceme \u017e\u00edt co nejd\u00e9le a p\u0159itom si udr\u017eet dobr\u00e9 <strong>zdrav\u00ed<\/strong>. V\u00fdzkumy n\u00e1m toti\u017e nazna\u010duj\u00ed, \u017ee existuje souvislost mezi <strong>mno\u017estv\u00edm omega-3 MK v krvi<\/strong> a <strong>rychlost\u00ed zkracov\u00e1n\u00ed telomer\u016f<\/strong>. <strong>\u010c\u00edm v\u00edce omega-3,<\/strong> t\u00edm se zd\u00e1 b\u00fdt zkracov\u00e1n\u00ed telomer\u016f <strong>pomalej\u0161\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telomery jsou koncov\u00e9 \u010d\u00e1sti <strong>chromozom\u016f<\/strong> (\u00fatvary slo\u017een\u00e9 z DNA). Vytv\u00e1\u0159\u00ed jak\u00e9si <strong>ochrann\u00e9 \u010depi\u010dky<\/strong> na konci ka\u017ed\u00e9 z nohou chromozomu a zabra\u0148uj\u00ed zni\u010den\u00ed d\u011bdi\u010dn\u00e9ho materi\u00e1lu. <strong>S p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem<\/strong> se v\u0161ak <strong>zmen\u0161uj\u00ed<\/strong> a dnes v\u00edme, \u017ee zkracov\u00e1n\u00ed telomer\u016f souvis\u00ed s <strong>onemocn\u011bn\u00edmi<\/strong> typick\u00fdmi pro <strong>star\u0161\u00ed v\u011bk<\/strong> (nap\u0159. n\u00e1dorov\u00e9 nebo metabolick\u00e9 choroby). Pokud tedy existuje n\u011bco, co m\u016f\u017ee pomoci zpomalit \u00fabytek telomer\u016f, m\u016f\u017ee se to odrazit na <strong>dlouhodob\u011bj\u0161\u00edm zdrav\u00ed<\/strong>. V\u011bdci si dnes mysl\u00ed, \u017ee pr\u00e1v\u011b omega-3 MK by mohly m\u00edt tyto \u00fa\u010dinky. No \u0159ekn\u011bte, nen\u00ed skv\u011bl\u00e9, \u017ee p\u00e1r ryb t\u00fddn\u011b m\u016f\u017ee p\u0159isp\u011bt k tomu, \u017ee budeme \u017e\u00edt d\u00e9le a zdrav\u011bji?<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>Pokud byste cht\u011bli v\u011bd\u011bt, jak\u00e9 dal\u0161\u00ed \u017eiviny maj\u00ed anti-aging vlastnosti a co d\u011blat pro to, abyste si dlouhodob\u011b zachovali zdrav\u00ed i kr\u00e1su, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Anti-aging a healthy aging: Jak pe\u010dovat o sv\u00e9 t\u011blo a udr\u017eet si zdrav\u00ed a mladistv\u00fd vzhled?<\/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=\"hubnuti\">5. Pom\u00e1haj\u00ed \u00fasp\u011b\u0161n\u011b zhubnout<\/h3>\n\n\n\n<p>Ryby mohou b\u00fdt skv\u011bl\u00fdm pomocn\u00edkem i p\u0159i <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hubnut\u00ed<\/a>. Nejsou z\u00e1zra\u010dn\u00fdm \u0159e\u0161en\u00edm samy o sob\u011b, ale jako sou\u010d\u00e1st zdrav\u00e9ho j\u00eddeln\u00ed\u010dku spolu se <strong>zeleninou, ovocem<\/strong>, <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lu\u0161t\u011bninami<\/strong> <\/a>\u010di <a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" class=\"ek-link\"><strong>celozrnn\u00fdmi potravinami<\/strong><\/a> mohou b\u00fdt kl\u00ed\u010dem k \u00fasp\u011bchu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jejich velkou v\u00fdhodou je toti\u017e schopnost dob\u0159e <strong>zasytit<\/strong> a tak\u00e9 <strong>udr\u017eet pocit sytosti<\/strong> na del\u0161\u00ed dobu. Za tento efekt m\u016f\u017ee v prvn\u00ed \u0159ad\u011b <strong>vysok\u00fd pod\u00edl b\u00edlkovin<\/strong>, kter\u00e9 zasyt\u00ed nejl\u00e9pe ze v\u0161ech \u017eivin. Podle v\u011bdc\u016f je v\u0161ak v\u00fdhodou ryb oproti masu nap\u0159\u00edklad i jejich vy\u0161\u0161\u00ed pod\u00edl <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/l-tryptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tryptofanu<\/strong><\/a>. Tato aminokyselina je prekurzorem neurotransmiteru <strong>serotoninu<\/strong>, kter\u00fd pom\u00e1h\u00e1 <strong>regulovat apetit<\/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 v\u00e1m tak jako pravideln\u00e1 sou\u010d\u00e1st stravy mohou pomoci udr\u017eovat energetickou bilanci nebo dos\u00e1hnout <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00e9ho deficitu<\/a> pot\u0159ebn\u00e9ho pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed.<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\u00ed zdrav\u00ed kost\u00ed<\/h3>\n\n\n\n<p>Ryby nezanedb\u00e1vaj\u00ed ani na\u0161e kosti, a to zejm\u00e9na d\u00edky obsahu <strong>vitam\u00ednu D<\/strong>. Ten toti\u017e podporuje <strong>vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku<\/strong>. Nav\u00edc v\u00e1pn\u00edk z\u00edsk\u00e1me i z ryb, kter\u00e9 j\u00edme spolu s <strong>kostmi<\/strong>, nap\u0159\u00edklad sardinky. Kdy\u017e m\u00e1me v t\u011ble dost t\u00e9to miner\u00e1ln\u00ed l\u00e1tky, kter\u00e1 se dok\u00e1\u017ee zabudovat do kost\u00ed, m\u016f\u017eeme si l\u00e9pe udr\u017eet jejich <strong>pevnost<\/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\u010dinek ryb mohou ocenit <strong>\u017eeny po menopauze<\/strong>, kter\u00e9 maj\u00ed kv\u016fli hormon\u00e1ln\u00edm zm\u011bn\u00e1m vy\u0161\u0161\u00ed riziko <strong>osteopor\u00f3zy<\/strong> (\u0159\u00eddnut\u00ed kost\u00ed). Prakticky by se v\u0161ak m\u011bli m\u00edt na pozoru <strong>v\u0161ichni dosp\u011bl\u00ed lid\u00e9<\/strong>, proto\u017ee nejvy\u0161\u0161\u00ed mno\u017estv\u00ed kostn\u00ed hmoty m\u00e1me mezi <strong>25.\u201330. rokem \u017eivota<\/strong>, pot\u00e9 jej\u00ed hustota za\u010d\u00edn\u00e1 <strong>klesat<\/strong>. Ryby tak mohou b\u00fdt jedn\u00edm z d\u00edlk\u016f puzzle, je\u017e n\u00e1m pom\u016f\u017ee udr\u017eet zdrav\u011bj\u0161\u00ed kosti po del\u0161\u00ed 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\u00ed zdrav\u00ed 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\">Dal\u0161\u00ed zdravotn\u00ed benefity ryb<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>D\u00edky obsahu omega-3 MK mohou m\u00edt <strong>protiz\u00e1n\u011btliv\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\u00ed pe\u010dovat i o <strong>zdrav\u00ed jater<\/strong>, co\u017e je org\u00e1n, kter\u00fd hraje hlavn\u00ed roli p\u0159i detoxikaci organismu.<\/li>\n\n\n\n<li>D\u00edky protiz\u00e1n\u011btliv\u00fdm \u00fa\u010dink\u016fm pom\u00e1haj\u00ed tak\u00e9 s kontrolou <strong>astmatu a alergi\u00ed<\/strong>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kolik_ryb_byste_meli_jist_a_jak_casto\"><\/span>Kolik ryb byste m\u011bli j\u00edst a jak \u010dasto?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud bychom m\u011bli vybrat n\u011bjakou potravinu, kterou v\u011bt\u0161ina z n\u00e1s konzumuje opravdu velmi m\u00e1lo, byly by to pr\u00e1v\u011b ryby. Pro n\u011bkoho <strong>nejsou dostupn\u00e9<\/strong>, jin\u00e9mu mo\u017en\u00e1 <strong>nechutnaj\u00ed<\/strong> nebo nev\u00ed, jak je <strong>p\u0159ipravit<\/strong>. S t\u00edm v\u00e1m dnes porad\u00edme tak\u00e9, ale nejprve si \u0159ekneme, jak \u010dasto bychom je m\u011bli vlastn\u011b j\u00edst, abychom z\u00edskali v\u0161echny ty benefity, o kter\u00fdch jsme si p\u0159ed chv\u00edl\u00ed \u0159ekli.<\/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 se shoduj\u00ed na tom, \u017ee za t\u00fdden bychom si m\u011bli d\u00e1t <strong>1\u20132 porce ryb,<\/strong> a to ide\u00e1ln\u011b tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby. Jedna porce je velk\u00e1 zhruba jako va\u0161e <strong>dla\u0148<\/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>Takov\u00e9 mno\u017estv\u00ed je ide\u00e1ln\u00ed nap\u0159\u00edklad podle <strong>Evropsk\u00e9ho \u00fa\u0159adu pro bezpe\u010dnost potravin (EFSA)<\/strong>, americk\u00e9ho <strong>\u00da\u0159adu pro kontrolu potravin a l\u00e9\u010div (FDA)<\/strong> a stejn\u00e9 stanovisko najdeme i ve v\u00fd\u017eivov\u00fdch doporu\u010den\u00edch pro jednotliv\u00e9 evropsk\u00e9 zem\u011b \u010di americk\u00e9 obyvatelstvo.<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>Doporu\u010den\u00ed zd\u016fraz\u0148uj\u00ed pr\u00e1v\u011b p\u0159\u00edjem tu\u010dn\u00fdch mo\u0159sk\u00fdch ryb kv\u016fli jejich obsahu <strong>omega-3 MK<\/strong>, kter\u00e9 ve v\u00fdznamn\u00e9m mno\u017estv\u00ed nenajdeme prakticky nikde jinde ne\u017e v ryb\u00e1ch.<\/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>Podle EFSA by m\u011bl zdrav\u00fd dosp\u011bl\u00fd \u010dlov\u011bk denn\u011b p\u0159ijmout <strong>250 mg EPA a DHA<\/strong>. V pr\u016fm\u011bru m\u00e1 v sob\u011b takov\u00e9 mno\u017estv\u00ed nap\u0159\u00edklad 20 g lososa. Abychom tedy splnili tuto d\u00e1vku, bohat\u011b n\u00e1m sta\u010d\u00ed \u0159\u00eddit se doporu\u010den\u00edm j\u00edst 1\u20132 porce tu\u010dn\u00fdch mo\u0159sk\u00fdch ryb za t\u00fdden.<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 jak je to s p\u0159\u00edjmem <strong>sladkovodn\u00edch<\/strong> a <strong>m\u00e9n\u011b tu\u010dn\u00fdch ryb?<\/strong> Ty jsou skv\u011bl\u00fdm zdrojem <strong>b\u00edlkovin<\/strong> a mnoha <strong>vitam\u00edn\u016f<\/strong> a <strong>miner\u00e1ln\u00edch l\u00e1tek<\/strong>, proto do j\u00eddeln\u00ed\u010dku ur\u010dit\u011b pat\u0159\u00ed. Nepo\u010d\u00edtejte v\u0161ak s t\u00edm, \u017ee nap\u0159\u00edklad kapr nebo cand\u00e1t v\u00e1m poskytnou dostate\u010dnou 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=\"Kolik ryb byste m\u011bli j\u00edst a jak \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_meli_byste_jej_suplementovat\"><\/span>Co je ryb\u00ed olej a m\u011bli byste jej suplementovat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/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 sv\u00fdm n\u00e1zvem \u0159\u00edk\u00e1, o co se vlastn\u011b jedn\u00e1 \u2013 nen\u00ed to \u017e\u00e1dn\u00e1 v\u011bda, jedn\u00e1 se prost\u011b o olej z ryb. Ale ne jen tak ledajak\u00fd olej, ale pr\u00e1v\u011b o olej bohat\u00fd na vz\u00e1cn\u00e9 <strong>EPA<\/strong> a <strong>DHA<\/strong>. Je <strong>koncentrovanou formou<\/strong> t\u011bchto dvou omega-3 mastn\u00fdch kyselin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u016f\u017ee se tak jednat o dobr\u00fd zp\u016fsob, jak obohatit va\u0161i stravu o tyto mastn\u00e9 kyseliny, kdy\u017e nekonzumujete dostate\u010dn\u00e9 mno\u017estv\u00ed ryb. Ale i kdy\u017e m\u00e1te ryby na tal\u00ed\u0159i pravideln\u011b, suplementace ryb\u00edho oleje m\u016f\u017ee b\u00fdt jen prosp\u011b\u0161n\u00e1. M\u016f\u017eete jej u\u017e\u00edvat na l\u017ei\u010dce ve form\u011b <a href=\"https:\/\/gymbeam.cz\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, ale lze s\u00e1hnout i po <strong>kapsl\u00edch<\/strong>. Z\u00e1le\u017e\u00ed na tom, co v\u00e1m vyhovuje. <a href=\"https:\/\/gymbeam.cz\/omega-3-forte-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 suplementy<\/strong> <\/a>v\u011bt\u0161inou obsahuj\u00ed pr\u00e1v\u011b ryb\u00ed olej, \u010dasto dopln\u011bn\u00fd nap\u0159\u00edklad o <strong>vitam\u00edn E<\/strong> pro jeho antioxida\u010dn\u00ed \u00fa\u010dinky, kter\u00e9 chr\u00e1n\u00ed mastn\u00e9 kyseliny p\u0159ed znehodnocen\u00edm.<\/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=\"Muze_byt_konzumace_ryb_nezdrava\"><\/span>M\u016f\u017ee b\u00fdt konzumace ryb nezdrav\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dit\u011b jste se u\u017e setkali s t\u00edm, \u017ee se n\u011bkdo ryb\u00e1m vyh\u00fdb\u00e1 kv\u016fli tomu, \u017ee obsahuj\u00ed <strong>t\u011b\u017ek\u00e9 kovy<\/strong> a dal\u0161\u00ed <strong>\u0161kodliv\u00e9 l\u00e1tky<\/strong>, kter\u00e9 se do nich dostaly z okoln\u00edho prost\u0159ed\u00ed. Pravdou je, \u017ee v ryb\u00e1ch je opravdu m\u016f\u017eeme naj\u00edt. Je to ale d\u016fvod, abychom na ryby \u00fapln\u011b zanev\u0159eli?<\/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=\"Jak_je_to_se_rtuti_v_rybach\"><\/span>Jak je to se rtut\u00ed v ryb\u00e1ch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rtu\u0165 je ur\u010dit\u011b na prvn\u00ed p\u0159\u00ed\u010dce, pokud mluv\u00edme o obsahu t\u011b\u017ek\u00fdch kov\u016f v ryb\u00e1ch. A opr\u00e1vn\u011bn\u011b, proto\u017ee jej\u00ed nadm\u011brn\u00fd p\u0159\u00edjem m\u016f\u017ee m\u00edt z\u00e1sadn\u00ed negativn\u00ed vliv na celkov\u00e9 zdrav\u00ed. Je prok\u00e1z\u00e1no jej\u00ed \u0161kodliv\u00e9 p\u016fsoben\u00ed na <strong>neurologick\u00fd v\u00fdvoj d\u011bt\u00ed ve fet\u00e1ln\u00edm obdob\u00ed<\/strong>, proto by m\u011bly b\u00fdt t\u011bhotn\u00e9 \u017eeny opatrn\u00e9, jak\u00e9 ryby maj\u00ed za\u0159azen\u00e9 ve sv\u00e9 strav\u011b.<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>Rtu\u0165 se hromad\u00ed v ryb\u00e1ch ve form\u011b <strong>methylrtuti<\/strong>. Ta se dost\u00e1v\u00e1 do mo\u0159e v d\u016fsledku \u010dinnost\u00ed, jako je <strong>spalov\u00e1n\u00ed uhl\u00ed<\/strong> a <strong>fosiln\u00edch paliv<\/strong>, ale tak\u00e9 nap\u0159\u00edklad prost\u0159ednictv\u00edm sope\u010dn\u00e9 aktivity. Potom se ukl\u00e1d\u00e1 v planktonu a jin\u00fdch drobn\u00fdch organismech, kter\u00fdmi se \u017eiv\u00ed ryby. Mal\u00fdmi rybami se zase krm\u00ed ty v\u011bt\u0161\u00ed, a tak se rtu\u0165 roz\u0161i\u0159uje d\u00e1le do oce\u00e1nsk\u00e9ho potravn\u00edho \u0159et\u011bzce. Obecn\u011b plat\u00ed, \u017ee \u010d\u00edm je <strong>ryba v\u011bt\u0161\u00ed, star\u0161\u00ed<\/strong> a <strong>v\u00fd\u0161e v potravinov\u00e9m \u0159et\u011bzci<\/strong>, t\u00edm v\u00edce rtuti se v n\u00ed m\u016f\u017ee b\u011bhem jej\u00edho \u017eivota nahromadit. Nejv\u00edce tohoto t\u011b\u017ek\u00e9ho kovu obsahuj\u00ed <strong>pred\u00e1torsk\u00e9 druhy ryb<\/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>B\u011b\u017en\u00e1 populace se rtuti v b\u011b\u017en\u00fdch ryb\u00edch potravin\u00e1ch nemus\u00ed b\u00e1t, pokud dodr\u017euje doporu\u010den\u00ed ke konzumaci ryb. Mnohem cenn\u011bj\u0161\u00ed je ze zdravotn\u00edho hlediska 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\">Kter\u00e9 ryby obsahuj\u00ed nejv\u00edce rtuti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017eralok<\/li>\n\n\n\n<li>\u0161tika<\/li>\n\n\n\n<li>makrela kr\u00e1lovsk\u00e1<\/li>\n\n\n\n<li>me\u010doun<\/li>\n\n\n\n<li>marl\u00edn<\/li>\n\n\n\n<li>tu\u0148\u00e1k velkook\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\">M\u011bli byste se b\u00e1t j\u00edst tu\u0148\u00e1ka?<\/h3>\n\n\n\n<p>Ryby s vysok\u00fdm obsahem rtuti je vhodn\u00e9 m\u00edt na tal\u00ed\u0159i jen ob\u010das, ide\u00e1ln\u011b tak dvakr\u00e1t m\u011bs\u00ed\u010dn\u011b. Pro <strong>pravidelnou konzumaci<\/strong> jsou vhodn\u00e9 druhy s n\u00edzk\u00fdm zne\u010di\u0161t\u011bn\u00edm rtut\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1s p\u0159ekvapil <strong>tu\u0148\u00e1k<\/strong>, jeliko\u017e to je ryba, kterou si mnoz\u00ed b\u011b\u017en\u011b kupujeme jako steak \u010di v konzerv\u00e1ch. Nemus\u00edte se v\u0161ak b\u00e1t, je toti\u017e n\u011bkolik druh\u016f tu\u0148\u00e1ka. Zm\u00edn\u011bn\u00fd <strong>tu\u0148\u00e1k velkook\u00fd<\/strong> (<em>Thunnus obesus<\/em>) nebo <strong>tu\u0148\u00e1k modroploutv\u00fd<\/strong> (<em>Thunnus thynnus<\/em>) jsou nejv\u011bt\u0161\u00edmi druhy a mohou m\u00edt typicky i <strong>nejvy\u0161\u0161\u00ed hladiny rtuti<\/strong> v t\u011ble.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Men\u0161\u00ed druhy, jako je <strong>tu\u0148\u00e1k \u017elutoploutv\u00fd<\/strong> (<em>Thunnus albacares<\/em>) nebo <strong>tu\u0148\u00e1k dlouhoploutv\u00fd<\/strong> (<em>Thunnus alalunga<\/em>), j\u00ed v sob\u011b maj\u00ed u\u017e mnohem m\u00e9n\u011b a klidn\u011b si je m\u016f\u017eeme v j\u00eddeln\u00ed\u010dku dop\u0159\u00e1t pravideln\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejmen\u0161\u00ed <strong>tu\u0148\u00e1k pruhovan\u00fd<\/strong> (<em>Katsuwonus pelamis<\/em>), kter\u00e9ho <strong>najdeme b\u011b\u017en\u011b v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">konzerv\u00e1ch<\/a><\/strong>, m\u00e1 v sob\u011b typicky tohoto t\u011b\u017ek\u00e9ho kovu <strong>nejm\u00e9n\u011b<\/strong> a bez probl\u00e9m\u016f ho mohou j\u00edst pravideln\u011b nap\u0159\u00edklad i d\u011bti nebo t\u011bhotn\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 ryb s pr\u016fm\u011brn\u011b nejni\u017e\u0161\u00edm obsahem rtuti<\/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=\"T\u011bstoviny s lososem\" 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=\"Jake_dalsi_kontaminanty_mohou_byt_v_rybach\"><\/span>Jak\u00e9 dal\u0161\u00ed kontaminanty mohou b\u00fdt v ryb\u00e1ch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Krom\u011b rtuti se mohou do t\u011bla ryby dostat nap\u0159\u00edklad i tzv. <strong>dioxiny<\/strong> a <strong>polychlorovan\u00e9 bifenyly<\/strong> <strong>(PCB).<\/strong> Jedn\u00e1 se o chemik\u00e1lie, kter\u00e9 se dost\u00e1vaj\u00ed do vody nap\u0159\u00edklad ze spalov\u00e1n\u00ed odpadu nebo pr\u016fmyslov\u00fdch proces\u016f. Tyto l\u00e1tky s karcinogenn\u00edmi \u00fa\u010dinky se hromad\u00ed v tuku, a t\u00edm p\u00e1dem mohou b\u00fdt p\u0159\u00edtomny v <strong>tu\u010dn\u00fdch ryb\u00e1ch<\/strong>. Dne\u0161n\u00ed v\u00fdzkumy n\u00e1m v\u0161ak \u0159\u00edkaj\u00ed, \u017ee n\u00e1m s ohledem na tyto l\u00e1tky nehroz\u00ed p\u0159i konzumaci ryb \u017e\u00e1dn\u00e9 v\u00fdznamn\u00e9 riziko. Nav\u00edc se doporu\u010duje konzumovat jen <strong>maxim\u00e1ln\u011b dv\u011b porce tu\u010dn\u00fdch ryb t\u00fddn\u011b<\/strong>, co\u017e je mno\u017estv\u00ed, kter\u00e9 je z pohledu t\u011bchto p\u0159\u00edpadn\u00fdch kontaminant\u016f bezpe\u010dn\u00e9.<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=\"Muzete_jist_syrove_ryby\"><\/span>M\u016f\u017eete j\u00edst syrov\u00e9 ryby?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sushi<\/strong> \u010di nap\u0159\u00edklad <strong>sashimi<\/strong>, jejich\u017e sou\u010d\u00e1st\u00ed jsou syrov\u00e9 ryby, mnoz\u00ed z n\u00e1s pova\u017eujeme za gurm\u00e1nsk\u00fd z\u00e1\u017eitek. Nem\u011bli bychom v\u0161ak zapom\u00ednat na to, \u017ee s sebou nesou i n\u011bjak\u00e1 <strong>zdravotn\u00ed rizika<\/strong>. Ryby toti\u017e mohou obsahovat <strong>parazity<\/strong>, <strong>viry<\/strong> nebo <strong>bakterie<\/strong>, jako je nap\u0159\u00edklad <strong>salmonela<\/strong> nebo <strong>listerie<\/strong>. Syrov\u00e1 ryba kontaminovan\u00e1 t\u011bmito mikroorganismy n\u00e1m m\u016f\u017ee zp\u016fsobit pom\u011brn\u011b v\u00e1\u017en\u00e9 tr\u00e1vic\u00ed a dal\u0161\u00ed probl\u00e9my.<\/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 ale, \u017ee byste nyn\u00ed m\u011bli zavrhnout v\u0161echny syrov\u00e9 ryby a p\u0159ipravit se o tyto gurm\u00e1nsk\u00e9 pochoutky. Dbejte v\u0161ak na to, aby byly ryby z <strong>ov\u011b\u0159en\u00fdch zdroj\u016f<\/strong>. V restauraci si objedn\u00e1vejte pokrmy ze syrov\u00fdch ryb pouze v podnic\u00edch, kter\u00fdm <strong>d\u016fv\u011b\u0159ujete<\/strong>, \u017ee si d\u00e1vaj\u00ed z\u00e1le\u017eet na <strong>kvalitn\u00edm skladov\u00e1n\u00ed<\/strong> a <strong>hygien\u011b<\/strong> p\u0159i p\u0159\u00edprav\u011b.<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=\"Jsou_ryby_v_konzerve_zdrave\"><\/span>Jsou ryby v konzerv\u011b zdrav\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Panuje takov\u00e1 p\u0159edstava, \u017ee ryby v konzerv\u011b jsou \u0161kodliv\u00e9. Nemus\u00edte se v\u0161ak b\u00e1t, <strong>\u017e\u00e1dn\u00e9 nebezpe\u010dn\u00e9 l\u00e1tky se do ryby z plechovky nedostanou<\/strong>. Co se t\u00fd\u010de obsahu rtuti, plat\u00ed to, co jsme zmi\u0148ovali v\u00fd\u0161e. Jej\u00ed mno\u017estv\u00ed v ryb\u011b z\u00e1le\u017e\u00ed na tom, o jak\u00fd druh ryby se jedn\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ryby v konzerv\u011b tak mohou b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, jak dostat tuto potravinu do na\u0161eho j\u00eddeln\u00ed\u010dku. A\u0165 u\u017e si chcete d\u00e1t <a href=\"https:\/\/gymbeam.cz\/losos-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lososa<\/a>, <a href=\"https:\/\/gymbeam.cz\/sardinky-ve-vlastni-stave-gymbeam.html\" class=\"ek-link\">sardinky<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" class=\"ek-link\">tu\u0148\u00e1ka ve vlastn\u00ed \u0161\u0165\u00e1v\u011b<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/tunak-v-olivovem-oleji-gymbeam.html\" class=\"ek-link\">olivov\u00e9m oleji<\/a>, nen\u00ed nic jednodu\u0161\u0161\u00edho a rychlej\u0161\u00edho, ne\u017e s\u00e1hnout do poli\u010dky v komo\u0159e, otev\u0159\u00edt konzervu a rybu si p\u0159idat nap\u0159\u00edklad do t\u011bstovin nebo pomaz\u00e1nky.<\/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 tu\u0148\u00e1ka v raj\u010datov\u00e9 om\u00e1\u010dce\" 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=\"Kdo_by_se_mel_vyhybat_rybam\"><\/span>Kdo by se m\u011bl vyh\u00fdbat ryb\u00e1m?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ryby jsou zdrav\u00e9, ale p\u0159eci jen by si n\u011bkter\u00e9 osoby m\u011bly d\u00e1vat pozor, <strong>jak\u00e9 ryby si vyb\u00edraj\u00ed<\/strong>, a to hlavn\u011b kv\u016fli zmi\u0148ovan\u00fdm toxick\u00fdm l\u00e1tk\u00e1m, kter\u00e9 mohou obsahovat. V\u017edy plat\u00ed univerz\u00e1ln\u00ed rada, \u017ee nejlep\u0161\u00ed je s\u00e1hnout po ryb\u00e1ch s n\u00edzk\u00fdm rizikem kontaminace.<\/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>T\u011bhotn\u00e9<\/strong> a <strong>koj\u00edc\u00ed \u017eeny<\/strong> by se m\u011bly <strong>vyh\u00fdbat<\/strong> ryb\u00e1m, kter\u00e9 mohou m\u00edt <strong>vysok\u00e9 hladiny rtuti<\/strong>. Ostatn\u00ed druhy jsou vhodn\u00e9 i pro t\u011bhotn\u00e9, m\u011bly by je j\u00edst ide\u00e1ln\u011b <strong>1\u20132\u00d7 t\u00fddn\u011b<\/strong>, nebo\u0165 obsahuj\u00ed \u017eiviny d\u016fle\u017eit\u00e9 pro v\u00fdvoj d\u00edt\u011bte.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li>Rovn\u011b\u017e by nem\u011bly konzumovat <strong>syrov\u00e9 ryby<\/strong>.<\/li>\n\n\n\n<li><strong>D\u011btem do 6 let<\/strong> by se tak\u00e9 nem\u011bly d\u00e1vat ryby objevuj\u00edc\u00ed se na \u0161pici potravn\u00edho \u0159et\u011bzce, a to kv\u016fli obsahu rtuti. Pro star\u0161\u00ed d\u011bti u\u017e tyto ryby nejsou a\u017e tak rizikov\u00e9 a klidn\u011b si je mohou d\u00e1t dvakr\u00e1t m\u011bs\u00ed\u010dn\u011b. I tak je ale lep\u0161\u00ed vyb\u00edrat ryby s ni\u017e\u0161\u00edm rizikem kontaminace.<\/li>\n\n\n\n<li><strong>Osoby s oslaben\u00fdm imunitn\u00edm syst\u00e9mem<\/strong> by se m\u011bly vyh\u00fdbat <strong>syrov\u00fdm<\/strong> a <strong>nedostate\u010dn\u011b tepeln\u011b upraven\u00fdm ryb\u00e1m<\/strong>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_skladovat_ryby\"><\/span>Jak skladovat ryby?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spr\u00e1vn\u00e9 skladov\u00e1n\u00ed ryb je kl\u00ed\u010dov\u00e9 pro to, aby z\u016fstaly <strong>\u010derstv\u00e9<\/strong> a z\u00e1rove\u0148 <strong>bezpe\u010dn\u00e9<\/strong>. Nechceme p\u0159eci, aby se v nich rozmno\u017eily bakterie a my si je potom nalo\u017eili na tal\u00ed\u0159.<\/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 m\u011bly b\u00fdt skladov\u00e1ny v <strong>nejchladn\u011bj\u0161\u00ed \u010d\u00e1sti chladni\u010dky.<\/strong><\/li>\n\n\n\n<li>Ulo\u017ete je ide\u00e1ln\u011b do <strong>uzav\u00edrateln\u00e9 sklen\u011bn\u00e9 n\u00e1doby. +<\/strong><\/li>\n\n\n\n<li>Spot\u0159ebujte je ide\u00e1ln\u011b do <strong>1\u20132 dn\u016f<\/strong>&nbsp;od n\u00e1kupu.<\/li>\n\n\n\n<li>Chcete-li je konzumovat a\u017e pozd\u011bji, rad\u011bji je <strong>zamrazte<\/strong>. Spr\u00e1vn\u011b zamra\u017een\u00e9 tu\u010dn\u00e9 ryby v\u00e1m vydr\u017e\u00ed 2\u20133 m\u011bs\u00edce, p\u0159i\u010dem\u017e libov\u00e9 ryby maj\u00ed trvanlivost 6\u20138 m\u011bs\u00edc\u016f.<\/li>\n\n\n\n<li>Znovu je rozmrazujte <strong>v chladni\u010dce<\/strong>, abyste p\u0159ede\u0161li <strong>rozmno\u017een\u00ed bakteri\u00ed<\/strong> a <strong>ztr\u00e1t\u011b jejich textury<\/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>Pokud v\u00e1s zaj\u00edm\u00e1, jak spr\u00e1vn\u011b skladovat i ostatn\u00ed potraviny, kter\u00e9 m\u00e1te b\u011b\u017en\u011b doma v kuchyni, nep\u0159ehl\u00e9dn\u011bte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spravne-skladovat-potraviny-aby-vydrzely-co-nejdele\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><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 is-style-default\"><span class=\"ez-toc-section\" id=\"Priprava_ryb\"><\/span>P\u0159\u00edprava ryb<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak p\u0159ipravovat ryby? Nemus\u00ed to b\u00fdt v\u016fbec komplikovan\u00e9. Pr\u00e1v\u011b naopak, v\u011bt\u0161inou jde o p\u00e1r jednoduch\u00fdch krok\u016f, jejich\u017e v\u00fdsledkem je lahodn\u00fd ob\u011bd nebo ve\u010de\u0159e.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nejprve si vyberte ten <strong>spr\u00e1vn\u00fd druh ryby<\/strong>. Tu\u010dn\u011bj\u0161\u00ed ryby, jako losos nebo makrela, se hod\u00ed na grilov\u00e1n\u00ed nebo pe\u010den\u00ed. Libov\u011bj\u0161\u00ed druhy, jako nap\u0159\u00edklad treska, jsou skv\u011bl\u00e9 na du\u0161en\u00ed.<\/li>\n\n\n\n<li>P\u0159ipravte si <strong>ko\u0159en\u00ed<\/strong> a <strong>marin\u00e1du<\/strong>. M\u016f\u017eete zvolit bylinky, citr\u00f3novou \u0161\u0165\u00e1vu nebo t\u0159eba \u010desnek. Marin\u00e1dy s olivov\u00fdm olejem, citr\u00f3nem a bylinkami zlep\u0161\u00ed chu\u0165 a z\u00e1rove\u0148 udr\u017e\u00ed rybu chutnou a \u0161\u0165avnatou.<\/li>\n\n\n\n<li>Rybu si m\u016f\u017eete <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-peceny-losos-s-medovo-horcicnou-marinadou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>up\u00e9ct<\/strong><\/a>. Pe\u010den\u00e1 ryba m\u00e1 jemnou chu\u0165 a p\u0159\u00edjemn\u011b \u0161\u0165avnat\u00e9 maso, p\u0159i\u010dem\u017e povrch m\u016f\u017ee b\u00fdt m\u00edrn\u011b k\u0159upav\u00fd.<\/li>\n\n\n\n<li><strong>Grilov\u00e1n\u00ed<\/strong> se postar\u00e1 o je\u0161t\u011b k\u0159upav\u011bj\u0161\u00ed k\u016frku ne\u017e pe\u010den\u00ed. Perfektn\u011b se pro n\u011bj hod\u00ed losos nebo makrela.<\/li>\n\n\n\n<li><strong>Du\u0161en\u00ed<\/strong> zachov\u00e1 <strong>p\u0159irozenou chu\u0165 ryby<\/strong> a z\u00e1rove\u0148 se postar\u00e1 o jej\u00ed <strong>jemnou konzistenci<\/strong>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-treska-s-citronovym-maslem-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 rychlovka, kter\u00e1 v\u00e1m u\u0161et\u0159\u00ed spoustu \u010dasu str\u00e1ven\u00e9ho v kuchyni.<\/li>\n\n\n\n<li>Rybu dopl\u0148te <strong>p\u0159\u00edlohou<\/strong>, vyu\u017e\u00edt m\u016f\u017eete nap\u0159\u00edklad <strong>brambory<\/strong> nebo <strong>bat\u00e1ty,<\/strong> a ur\u010dit\u011b nezapome\u0148te na <strong>zeleninov\u00fd sal\u00e1t<\/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=\"Jak p\u0159ipravovat 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=\"Jak_jinak_zaradit_ryby_do_jidelnicku\"><\/span>Jak jinak za\u0159adit ryby do j\u00eddeln\u00ed\u010dku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1m samotn\u00e9 ryby nechutnaj\u00ed nebo v\u00e1s u\u017e nebav\u00ed j\u00edst pouze rybu s p\u0159\u00edlohou. Nezoufejte, m\u00e1me spoustu zaj\u00edmav\u00fdch zp\u016fsob\u016f, jak zakomponovat rybu do j\u00eddeln\u00ed\u010dku i jinak.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159ipravte si chutnou <strong>pomaz\u00e1nku<\/strong>, nap\u0159\u00edklad tuto <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakova-pomazanka-s-vejci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1kovou s vaj\u00ed\u010dkem.<\/a><\/li>\n\n\n\n<li>Rybu rozmixujte do <strong>karban\u00e1tk\u016f<\/strong> nebo <strong>placek<\/strong>.<\/li>\n\n\n\n<li>Schovejte ji do <strong>sendvi\u010de<\/strong> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakovy-wrap-s-avokadovym-dipem-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>Zah\u0159ejte se chutnou <strong>ryb\u00ed pol\u00e9vkou<\/strong>.<\/li>\n\n\n\n<li>Ud\u011blejte si ryb\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-testoviny-se-sardinkovou-omackou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">om\u00e1\u010dku na t\u011bstoviny<\/a>.<\/li>\n\n\n\n<li>P\u0159ipravte si chutn\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-salat-nicoise\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sal\u00e1t s rybou<\/a> nebo origin\u00e1ln\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-poke-bowl-s-ryzi-a-tunakem\/\" class=\"ek-link\">pok\u00e9 bowl<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud hled\u00e1te dal\u0161\u00ed inspiraci, na blogu pro v\u00e1s m\u00e1me spoustu recept\u016f s <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/losos-cs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lososem<\/a> i dal\u0161\u00edmi <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">rybami<\/a>. A pokud v\u00e1s zaj\u00edm\u00e1, jestli <strong>j\u00edte dostatek ryb a m\u00e1te v t\u011ble optim\u00e1ln\u00ed hladinu omega-3 MK<\/strong>, mohou v\u00e1m to prozradit <a href=\"https:\/\/gymbeam.cz\/test-omega-3-cerascreen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>testy na omega-3.<\/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=\"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>Ryby maj\u00ed ve zdrav\u00e9m j\u00eddeln\u00ed\u010dku ur\u010dit\u011b sv\u00e9 m\u00edsto. Vynikaj\u00ed zejm\u00e9na vynikaj\u00edc\u00edm obsahem <strong>omega-3 mastn\u00fdch kyselin EPA a DHA<\/strong>, kter\u00e9 v jin\u00fdch potravin\u00e1ch \u017ealostn\u011b chyb\u00ed. D\u00edky nim i dal\u0161\u00edm \u017eivin\u00e1m tak maj\u00ed nepopirateln\u00e9 pozitivn\u00ed \u00fa\u010dinky na zdrav\u00ed. Ryby v\u0161ak nejsou ani bez zdravotn\u00edch rizik, proto\u017ee n\u011bkter\u00e9 z nich mohou obsahovat i \u0161kodliv\u00e9 l\u00e1tky. Kl\u00ed\u010dem k \u00fasp\u011bchu je v\u00fdb\u011br spr\u00e1vn\u00fdch druh\u016f, a p\u0159itom se dr\u017eet doporu\u010den\u00ed, kter\u00e1 \u0159\u00edkaj\u00ed, \u017ee t\u00fddn\u011b bychom m\u011bli sn\u00edst 1\u20132 tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby. Tak z\u00edsk\u00e1me benefity, kter\u00e9 n\u00e1m ryby nab\u00edzej\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak co, kdy budete m\u00edt na tal\u00ed\u0159i rybu? Pokud v\u00e1s \u010dl\u00e1nek zaujal a p\u0159inesl v\u00e1m plno nov\u00fdch informac\u00ed, nenech\u00e1vejte si ho jen pro sebe. Nasd\u00edlejte ho mezi sv\u00e9 p\u0159\u00e1tele a zn\u00e1m\u00e9.<\/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>Pat\u0159\u00ed ryby do zdrav\u00e9ho j\u00eddeln\u00ed\u010dku? Obsahuj\u00ed omega-3 mastn\u00e9 kyseliny s mnoha zdravotn\u00edmi benefity, ale n\u011bkter\u00e9 druhy mohou obsahovat tak\u00e9 spoustu rtuti. Kolik jich tedy j\u00edst a jak\u00e9 druhy vyb\u00edrat? To zjist\u00edte v \u010dl\u00e1nku.<\/p>\n","protected":false},"author":156,"featured_media":638220,"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":[6669,6981,7233,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-638857","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-jidelnicek","9":"tag-omega-3-cs","10":"tag-ryby-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>Ryby na tal\u00ed\u0159i: Kter\u00e9 jsou nejzdrav\u011bj\u0161\u00ed a kter\u00fdm se rad\u011bji vyhnout? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ryby, v\u010detn\u011b lososa \u010di makrely, jsou bohat\u00e9 na omega-3 mastn\u00e9 kyseliny, b\u00edlkoviny i vitam\u00edn D. Jsou lep\u0161\u00ed sladkovodn\u00ed, nebo mo\u0159sk\u00e9 druhy? A m\u011bli bychom suplementovat ryb\u00ed olej?\" \/>\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\/ryby-na-taliri-ktere-jsou-nejzdravejsi-a-kterym-se-radeji-vyhnout\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ryby na tal\u00ed\u0159i: Kter\u00e9 jsou nejzdrav\u011bj\u0161\u00ed a kter\u00fdm se rad\u011bji vyhnout? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ryby, v\u010detn\u011b lososa \u010di makrely, jsou bohat\u00e9 na omega-3 mastn\u00e9 kyseliny, b\u00edlkoviny i vitam\u00edn D. Jsou lep\u0161\u00ed sladkovodn\u00ed, nebo mo\u0159sk\u00e9 druhy? 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