{"id":724428,"date":"2024-05-25T20:00:00","date_gmt":"2024-05-25T18:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/vegetarismus-vorteile-und-nachteile-einer-fleischlosen-ernaehrung\/"},"modified":"2025-05-21T16:57:52","modified_gmt":"2025-05-21T14:57:52","slug":"vegetarismus-vorteile-und-nachteile-einer-fleischlosen-ernaehrung","status":"publish","type":"post","link":"https:\/\/gymbeam.at\/blog\/vegetarismus-vorteile-und-nachteile-einer-fleischlosen-ernaehrung\/","title":{"rendered":"Vegetarismus: Vorteile und Nachteile einer fleischlosen Ern\u00e4hrung"},"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.at\/blog\/vegetarismus-vorteile-und-nachteile-einer-fleischlosen-ernaehrung\/#Co_je_vegetarianstvo_a_kto_je_vegetarian\" title=\"\u010co je vegetari\u00e1nstvo a kto je vegetari\u00e1n?\">\u010co je vegetari\u00e1nstvo a kto je vegetari\u00e1n?<\/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.at\/blog\/vegetarismus-vorteile-und-nachteile-einer-fleischlosen-ernaehrung\/#Je_vegetarianska_strava_zdrava\" title=\"Je vegetari\u00e1nska strava zdrav\u00e1?\">Je vegetari\u00e1nska strava zdrav\u00e1?<\/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.at\/blog\/vegetarismus-vorteile-und-nachteile-einer-fleischlosen-ernaehrung\/#Ake_vyhody_ma_vegetarianska_strava\" title=\"Ak\u00e9 v\u00fdhody m\u00e1 vegetari\u00e1nska strava?\">Ak\u00e9 v\u00fdhody m\u00e1 vegetari\u00e1nska strava?<\/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.at\/blog\/vegetarismus-vorteile-und-nachteile-einer-fleischlosen-ernaehrung\/#Ake_nevyhody_ma_vegetarianska_strava\" title=\"Ak\u00e9 nev\u00fdhody m\u00e1 vegetari\u00e1nska strava?\">Ak\u00e9 nev\u00fdhody m\u00e1 vegetari\u00e1nska strava?<\/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.at\/blog\/vegetarismus-vorteile-und-nachteile-einer-fleischlosen-ernaehrung\/#Cim_su_specificke_ine_formy_vegetarianstva\" title=\"\u010c\u00edm s\u00fa \u0161pecifick\u00e9 in\u00e9 formy vegetari\u00e1nstva?\">\u010c\u00edm s\u00fa \u0161pecifick\u00e9 in\u00e9 formy vegetari\u00e1nstva?<\/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.at\/blog\/vegetarismus-vorteile-und-nachteile-einer-fleischlosen-ernaehrung\/#Je_vegetarianstvo_zdravsie_ako_bezna_racionalna_strava\" title=\"Je vegetari\u00e1nstvo zdrav\u0161ie ako be\u017en\u00e1 racion\u00e1lna strava?\">Je vegetari\u00e1nstvo zdrav\u0161ie ako be\u017en\u00e1 racion\u00e1lna strava?<\/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.at\/blog\/vegetarismus-vorteile-und-nachteile-einer-fleischlosen-ernaehrung\/#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>Vegetari\u00e1nstvo rozde\u013euje \u013eud\u00ed na dva t\u00e1bory. Na jednej strane stoja t\u00ed, ktor\u00ed ho pova\u017euj\u00fa za najzdrav\u0161\u00ed sp\u00f4sob stravovania. Na druhom brehu naopak panuje n\u00e1zor, \u017ee tento stravovac\u00ed smer ide ruku v ruke so zdravotn\u00fdmi probl\u00e9mami. Zauj\u00edmav\u00e9 na tom je, \u017ee nakoniec maj\u00fa obe skupiny \u010diasto\u010dne pravdu. Pri vegetari\u00e1nskej strave sa toti\u017e naozaj m\u00f4\u017ee sta\u0165, \u017ee n\u00e1m bud\u00fa ch\u00fdba\u0165 napr\u00edklad niektor\u00e9 vitam\u00edny a to zv\u00fd\u0161i riziko zdravotn\u00fdch probl\u00e9mov. Z\u00e1rove\u0148 v\u0161ak dobre zostaven\u00e1 vegetari\u00e1nska strava m\u00f4\u017ee by\u0165 pre na\u0161e zdravie aj prospe\u0161n\u00e1. Ak\u00e9 s\u00fa teda v\u00fdhody a nev\u00fdhody vegetari\u00e1nstva okom vedy?<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku sa do\u010d\u00edtate o v\u00fdhod\u00e1ch vegetari\u00e1nstva na:<\/h3>\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 is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#srdcovo-cievne-ochoreni\">srdcovo \u2013 cievne ochoren\u00ed<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vznik-cukrovky-2-typu\">vznik cukrovky 2. typu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vyskyt-nadorovych-ochoreni\">v\u00fdskyt n\u00e1dorov\u00fdch ochoren\u00ed<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#chudnutie-a-telesnu-hmotnost\">chudnutie a telesn\u00fa hmotnos\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 is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#zivotne-prostredie\">\u017eivotn\u00e9 prostredie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#chov-zvierat\">chov zvierat<\/a><\/div>\n<\/div>\n<\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku sa do\u010d\u00edtate o nev\u00fdhod\u00e1ch vegetari\u00e1nstva na:<\/h3>\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 is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#prijem-esencialnych-zivin\">pr\u00edjem esenci\u00e1lnych \u017eiv\u00edn<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#spolocensky-zivot\">spolo\u010densk\u00fd \u017eivot<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#prijem-spracovanych-potravin\">pr\u00edjem spracovan\u00fdch potrav\u00edn<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#nutnost-suplementacie\">nutnos\u0165 suplement\u00e1cie<\/a><\/div>\n<\/div>\n<\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_vegetarianstvo_a_kto_je_vegetarian\"><\/span>\u010co je vegetari\u00e1nstvo a kto je vegetari\u00e1n? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Vegetari\u00e1nstvo je stravovac\u00ed smer, pri ktorom s\u00fa zo stravy vyraden\u00e9 <strong>niektor\u00e9 skupiny \u017eivo\u010d\u00ed\u0161nych potrav\u00edn.<\/strong> V\u00e4\u010d\u0161ina vegetari\u00e1nov vyra\u010fuje <strong>m\u00e4so<\/strong>, ale m\u00f4\u017eu sa k tomu prida\u0165 aj <strong>vajcia, ryby <\/strong>\u010di <strong>mlie\u010dne v\u00fdrobky.<\/strong> Na z\u00e1klade \u017eivo\u010d\u00ed\u0161nych potrav\u00edn, ktor\u00e9 s\u00fa zo stravy vyl\u00fa\u010den\u00e9 sa vegetari\u00e1nstvo rozde\u013euje na nieko\u013eko foriem.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 formy vegetari\u00e1nstva pozn\u00e1me? <strong><\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>Semivegetari\u00e1nstvo (flexitari\u00e1nstvo) &#8211; <\/strong>Ide o <strong>najmenej striktn\u00fa formu<\/strong> vegetari\u00e1nstva. Semivegetari\u00e1ni toti\u017e \u017eivo\u010d\u00ed\u0161ne potraviny, a to aj vr\u00e1tane m\u00e4sa,nevylu\u010duj\u00fa z jed\u00e1lni\u010dka \u00faplne, ale maj\u00fa ich tam v obmedzenom mno\u017estve.<\/li>\n\n\n\n<li><strong>Pescateri\u00e1nstvo &#8211; <\/strong>Po semivegetari\u00e1nstve sa jedn\u00e1 o druh\u00fa najmenej obmedzuj\u00facu formu vegetari\u00e1nstva. Pescateri\u00e1ni nekonzumuj\u00fa m\u00e4so, ale v jed\u00e1lni\u010dku maj\u00fa <strong><a href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a><\/strong>, <strong>vajcia <\/strong>aj <strong>mlie\u010dne v\u00fdrobky. <\/strong><\/li>\n\n\n\n<li><strong>Lakto &#8211; ovo vegetari\u00e1nstvo &#8211; <\/strong>\u013dudia, ktor\u00ed dodr\u017euj\u00fa tento stravovac\u00ed smer vyra\u010fuj\u00fa m\u00e4so a ryby, ale maj\u00fa v jed\u00e1lni\u010dku ponechan\u00e9 <strong>vajcia <\/strong>a <strong>mlie\u010dne v\u00fdrobky<\/strong>. Jedn\u00e1 sa o naj\u010dastej\u0161iu formu vegetari\u00e1nstva.<\/li>\n\n\n\n<li><strong>Ovo &#8211; vegetari\u00e1nstvo &#8211; <\/strong>V tomto pr\u00edpade je jed\u00e1lni\u010dek u\u017e v\u00fdrazne obmedzenej\u0161\u00ed. T\u00edto vegetari\u00e1ni toti\u017e zo \u017eivo\u010d\u00ed\u0161nych potrav\u00edn jedia iba <strong>vajcia<\/strong>. Naopak vyra\u010fuj\u00fa nielen m\u00e4so a ryby, ale aj mlie\u010dne v\u00fdrobky.<\/li>\n\n\n\n<li><strong>Lakto &#8211; vegetari\u00e1nstvo &#8211; <\/strong>U tejto formy s\u00fa povolen\u00e9 <strong>mlie\u010dne v\u00fdrobky<\/strong>, ale z jed\u00e1lni\u010dku je vyraden\u00e9 m\u00e4so, ryby aj vajcia. <\/li>\n\n\n\n<li><strong>Veg\u00e1nstvo &#8211; <\/strong>Jed\u00e1lni\u010dek veg\u00e1na neobsahuje <strong>\u017eiadne \u017eivo\u010d\u00ed\u0161ne potraviny.<\/strong><sup> <\/sup><span style=\"color:#ff6600\" class=\"tadv-color\">[28]<\/span><\/li>\n\n\n\n<li><strong>RAW strava (veg\u00e1nstvo) &#8211; <\/strong>V tomto pr\u00edpade s\u00fa z jed\u00e1lni\u010dka vyl\u00fa\u010den\u00e9 nielen v\u0161etky <strong>\u017eivo\u010d\u00ed\u0161ne produkty,<\/strong> ale aj v\u0161etky <strong>tepelne spracovan\u00e9 potraviny <a href=\"https:\/\/www.jandonline.org\/article\/S0002-8223(04)01281-7\/fulltext\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nad 48 \u00b0C<\/a>.<\/strong> RAW strava tak obsahuje najm\u00e4 <strong>surov\u00e9 potraviny,<\/strong> ako je z<strong>elenina, ovocie, orechy, semen\u00e1 <\/strong>\u010di <strong>nakl\u00ed\u010den\u00e9 strukoviny a obilniny. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[34]<\/span><\/li>\n\n\n\n<li><strong>Frutari\u00e1nstvo &#8211; <\/strong><sup> <\/sup>V jed\u00e1lni\u010dku frutari\u00e1na nen\u00e1jdeme ni\u010d okrem <strong>ovocia<\/strong>, pr\u00edpadne <strong>orechov a semien. <\/strong><\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1124x750.jpg\" alt=\"Ak&#xE9; s&#xFA; druhy vegetari&#xE1;nstva?\" class=\"wp-image-429175\" style=\"width:843px;height:563px\" title=\"Ak&#xE9; s&#xFA; druhy vegetari&#xE1;nstva?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_vegetarianska_strava_zdrava\"><\/span>Je vegetari\u00e1nska strava zdrav\u00e1? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Mnoh\u00e9 organiz\u00e1cie sa zhoduj\u00fa na tom, \u017ee spr\u00e1vne zostaven\u00e1 vegetari\u00e1nska strava dok\u00e1\u017ee pokry\u0165 v\u0161etky v\u00fd\u017eivov\u00e9 potreby n\u00e1\u0161ho organizmu a <strong>m\u00e1 navy\u0161e mnoho zdravotn\u00fdch benefitov<\/strong>. Tento n\u00e1zor podporuje napr\u00edklad WHO (Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia) alebo americk\u00e1 <em>Academy of Nutrition and Dietetics<\/em>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1,16,28]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Treba v\u0161ak pripomen\u00fa\u0165, \u017ee sa to t\u00fdka <strong>spr\u00e1vne zlo\u017een\u00e9ho vegetari\u00e1nskeho jed\u00e1lni\u010dka.<\/strong> Zdravotn\u00e9 benefity, ako napr\u00edklad zn\u00ed\u017een\u00e9 riziko vysok\u00e9ho tlaku \u010di cholesterolu, m\u00e1 vegetari\u00e1nska strava s dostato\u010dn\u00fdm obsahom <strong>zeleniny a ovocia, celozrnn\u00fdch v\u00fdrobkov, <\/strong><a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">strukov\u00edn<\/a>, <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechov a semien<\/strong><\/a> a \u010fal\u0161\u00edch \u010do najmenej priemyselne spracovan\u00fdch potrav\u00edn. Inak povedan\u00e9, je to strava, ktor\u00e1 poskytuje dostatok <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bielkov\u00edn<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00fdch tukov<\/a>,<strong> miner\u00e1lnych l\u00e1tok, vitam\u00ednov a \u010fal\u0161\u00edch prospe\u0161n\u00fdch bioakt\u00edvnych l\u00e1tok. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Nie ka\u017ed\u00e1 potravina, ktor\u00e1 je vegetari\u00e1nska, je toti\u017e automaticky aj zdrav\u00e1. Pr\u00edkladom m\u00f4\u017ee by\u0165 tak\u00fd vypr\u00e1\u017ean\u00fd syr s hranolkami, ktor\u00fd si m\u00f4\u017ee dopria\u0165 ve\u013ek\u00e1 \u010das\u0165 vegetari\u00e1nov. \u010cokol\u00e1dy, chipsy, sladen\u00e9 n\u00e1poje \u010di poctiv\u00e9 z\u00e1kusky maj\u00fa tie\u017e vegetari\u00e1nske zlo\u017eenie. <strong>Zdraviu prospe\u0161n\u00e1 vegetari\u00e1nska strava<\/strong> v\u0161ak obsahuje v\u0161etky tieto a im podobn\u00e9 potraviny len v <strong>obmedzenom mno\u017estve alebo v\u00f4bec<\/strong>, rovnako ako to plat\u00ed u spr\u00e1vne zlo\u017eenej strave pre \u201c<a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u0161e\u017eravcov<\/a>\u201d. <\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1124x749.jpg\" alt=\"V&#xFD;hody vegetari&#xE1;nskej stravy\" class=\"wp-image-429190\" style=\"width:843px;height:562px\" title=\"V&#xFD;hody vegetari&#xE1;nskej stravy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_vyhody_ma_vegetarianska_strava\"><\/span>Ak\u00e9 v\u00fdhody m\u00e1 vegetari\u00e1nska strava? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ka\u017ed\u00e1 z foriem vegetari\u00e1nstva m\u00e1 vzh\u013eadom k svojmu zlo\u017eeniu in\u00e9 benefity a rizik\u00e1. Dnes sa v\u0161ak budeme venova\u0165 tej naj\u010dastej\u0161ej forme &#8211;<strong> lakto &#8211; ovo vegetari\u00e1nstvu.<\/strong> Ke\u010f je tak\u00fd jed\u00e1lni\u010dek kvalitn\u00fd a pestr\u00fd, m\u00f4\u017ee ma\u0165 po\u010detn\u00e9 mno\u017estvo zdravotn\u00fdch benefitov. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"srdcovo-cievne-ochoreni\">1. Men\u0161ie riziko srdcovo &#8211; cievnych ochoren\u00ed<\/h3>\n\n<p>V r\u00f4znych \u0161t\u00fadi\u00ed sa m\u00f4\u017eeme opakovane do\u010d\u00edta\u0165, \u017ee vegetari\u00e1nska strava pozit\u00edvne ovplyv\u0148uje na\u0161e kardiovaskul\u00e1rne zdravie a s\u00favis\u00ed s <strong>ni\u017e\u0161\u00edm v\u00fdskytom ochoren\u00ed srdca a ciev.<\/strong> Z v\u00fdskumu (<em>tzv. EPIC Oxford Study<\/em>), ktor\u00fd nieko\u013eko rokov sledoval zdravotn\u00fd stav 65 000 \u013eud\u00ed vyplynulo, \u017ee po 18 rokoch pozorovania mali vegetari\u00e1ni o <strong>23 % ni\u017e\u0161ie riziko vzniku ischemickej srdcovej choroby <\/strong>(nedokrvenos\u0165 srdcov\u00e9ho svalu)v porovnan\u00ed s t\u00fdmi, ktor\u00ed jedli m\u00e4so. <span style=\"color:#ff6600\" class=\"tadv-color\">[14,22]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Vegetari\u00e1nska strava sa toti\u017e svojim zlo\u017een\u00edm podie\u013ea na<strong> kontrole viacer\u00fdch z\u00e1kladn\u00fdch ukazovate\u013eov<\/strong> n\u00e1\u0161ho srdcov\u00e9ho zdravia. Pom\u00e1ha napr\u00edklad s udr\u017ean\u00edm optim\u00e1lnej hladiny <strong>cholesterolu, krvn\u00e9ho tlaku \u010di telesnej hmotnosti.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-749x1124.jpg\" alt=\"Vplyv vegetari&#xE1;nskej stravy na srdce\" class=\"wp-image-429205\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>V\u010faka tomu je n\u00e1sledne ni\u017e\u0161ie riziko vzniku <strong>ateroskler\u00f3zy <\/strong>(zn\u00e1mej aj ako k\u00f4rnatenie tepien) a t\u00fdm p\u00e1dom aj riziko<strong> srdcov\u00e9ho infarktu, mozgovej m\u0155tvice<\/strong> a \u010fal\u0161\u00edch podobn\u00fdch zdravotn\u00fdch \u0165a\u017ekost\u00ed.<\/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\">Ako vpl\u00fdva vegetari\u00e1nstvo na srdcovo &#8211; cievne zdravie? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pom\u00e1ha udr\u017eiava\u0165<\/strong> <strong>optim\u00e1lnu telesn\u00fa hmotnos\u0165,<\/strong> ktor\u00e1 je d\u00f4le\u017eit\u00e1 pre udr\u017eanie zdrav\u00e9ho a v\u00fdkonn\u00e9ho srdca. V\u010faka prevahe<strong> rastlinn\u00fdch potrav\u00edn <\/strong>obsahuje toti\u017e dobre zlo\u017een\u00e1 vegetari\u00e1nska strava dostatok <a href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a>, ktor\u00e1 pom\u00e1ha kvalitne <strong>zas\u00fdti\u0165<\/strong> a tak ovplyv\u0148ova\u0165 <strong>mno\u017estvo prijatej potravy. <\/strong>Vl\u00e1knina sa nach\u00e1dza v celozrnn\u00fdch produktoch, strukovin\u00e1ch, zelenine, ovoc\u00ed \u010di orechoch a semen\u00e1ch. <span style=\"color:#ff6600\" class=\"tadv-color\">[25] <\/span><\/li>\n\n\n\n<li><strong>Vegetari\u00e1ni maj\u00fa z\u00e1rove\u0148 lep\u0161iu<\/strong> <strong>kontrolu nad hladinou krv\u00e9ho cukru<\/strong> (glyk\u00e9mie). Tu sa tie\u017e prejavuje vplyv <strong>vl\u00e1kniny<\/strong>, ktor\u00e1 pom\u00e1ha<strong> spomali\u0165 vstreb\u00e1vanie cukru do krvi. <\/strong>Okrem toho t\u00e1to \u017eivina tie\u017e pom\u00e1ha <strong>zn\u00ed\u017ei\u0165 hladinu cholesterolu<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/li>\n\n\n\n<li><strong>N\u00edzku hladinu cholesterolu<\/strong> maj\u00fa vegetari\u00e1ni v\u0161eobecne aj v\u010faka<strong> ni\u017e\u0161iemu pr\u00edjmu \u017eivo\u010d\u00ed\u0161nych tukov<\/strong> a naopak <strong>vy\u0161\u0161iemu pr\u00edjmu rastlinn\u00fdch tukov<\/strong> (v orechoch, semen\u00e1ch a <a href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fdch olejoch<\/a>), ktor\u00e9 obsahuj\u00fa prospe\u0161n\u00e9 <strong>mononenas\u00fdten\u00e9 (MUFA)<\/strong> a <strong>polynenas\u00fdten\u00e9 (PUFA)<\/strong> <strong>mastn\u00e9 kyseliny. <\/strong><\/li>\n\n\n\n<li><strong>Vy\u0161\u0161iu ochranu pred po\u0161koden\u00edm ciev<\/strong> poskytuj\u00fa aj <strong>vitam\u00edny a bioakt\u00edvne l\u00e1tky <\/strong>s antioxida\u010dn\u00fdmi \u00fa\u010dinkami, na ktor\u00e9 s\u00fa rastlinn\u00e9 potraviny bohat\u00e9.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n<h3 class=\"wp-block-heading\" id=\"vznik-cukrovky-2-typu\">2. M\u00f4\u017ee zn\u00ed\u017ei\u0165 riziko vzniku cukrovky 2. typu<\/h3>\n\n<p>Cukrovka 2. typu (diabetes mellitus 2.typu) sa \u010dastokr\u00e1t vyskytuje spolo\u010dne so zv\u00fd\u0161en\u00fdm <strong>krvn\u00fdm tlakom, obezitou<\/strong> \u010di nezdrav\u00fdmi hladinami lipidov v krvi. \u010clovek, ktor\u00fd trp\u00ed v\u0161etk\u00fdmi t\u00fdmito ochoreniami, m\u00e1 tzv. <strong>metabolick\u00fd syndr\u00f3m.<\/strong> A podobne, ako m\u00f4\u017ee vegetari\u00e1nska strava pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 riziko vysok\u00e9ho tlaku \u010di upravi\u0165 hladinu cholesterolu, m\u00f4\u017ee pravdepodobne <strong>zn\u00ed\u017ei\u0165 riziko vzniku cukrovky 2. typu,<\/strong> pr\u00edpadne pom\u00f4c\u0165 udr\u017ea\u0165 na uzde u\u017e rozvinut\u00e9 ochorenie. V spom\u00ednanej <em>EPIC Oxford Study<\/em> sa uk\u00e1zalo, \u017ee riziko cukrovky 2. typu bolo u vegetari\u00e1nov o <strong>35 % ni\u017e\u0161ie<\/strong> ako u \u013eud\u00ed konzumuj\u00facich be\u017en\u00fa stravu.<span style=\"color:#ff6600\" class=\"tadv-color\"> [10,15,31]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Ako vpl\u00fdva vegetari\u00e1nstvo na riziko vzniku cukrovky 2. typu?<strong><\/strong><\/h4>\n\n<ul class=\"wp-block-list\">\n<li><strong>Vegetari\u00e1ni maj\u00fa typicky<\/strong> <strong>zdrav\u00fa telesn\u00fa hmotnos\u0165,<\/strong> ktor\u00e1 je z\u00e1rove\u0148 spojen\u00e1 s ni\u017e\u0161\u00edm rizikom cukrovky 2. typu. Je to t\u00fdm, \u017ee prispieva k<strong> lep\u0161ej citlivosti na inzul\u00edn, <\/strong>ktor\u00fd tak m\u00f4\u017ee kvalitne plni\u0165 svoju \u00falohu a udr\u017eiava\u0165 <strong>zdrav\u00fa hladinu cukru v krvi<\/strong> (glyk\u00e9miu).<span style=\"color:#ff6600\" class=\"tadv-color\"> [14,15]<\/span><\/li>\n\n\n\n<li><strong>Stabilnej\u0161ie hladiny glyk\u00e9mie<\/strong> maj\u00fa vegetari\u00e1ni aj v\u010faka <strong>vl\u00e1knine <\/strong>(v zelenine, celozrnn\u00fdch <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obilnin\u00e1ch<\/a> a \u010fal\u0161\u00edch rastlinn\u00fdch potravin\u00e1ch).T\u00e1 toti\u017e <strong>spoma\u013euje vstreb\u00e1vanie cukru do krvi<\/strong> a udr\u017euje ni\u017e\u0161iu hladinu cukru v krvi po jedle. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/li>\n\n\n\n<li>Lep\u0161iu hladinu cukru v krvi pom\u00e1ha dosiahnu\u0165 aj vegetari\u00e1nska strava s <strong>mal\u00fdm mno\u017estvom rafinovan\u00fdch sacharidov<\/strong> a zdrojov <strong>jednoduch\u00e9ho cukru.<\/strong><\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1124x749.jpg\" alt=\"Vplyv vegetari&#xE1;nskej stravy na cukrovku\" class=\"wp-image-429220\" style=\"width:843px;height:562px\" title=\"Vplyv vegetari&#xE1;nskej stravy na cukrovku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\" id=\"vyskyt-nadorovych-ochoreni\">3. S\u00favis\u00ed s ni\u017e\u0161\u00edm v\u00fdskytom n\u00e1dorov\u00fdch ochoren\u00ed<\/h3>\n\n<p>Zd\u00e1 sa, \u017ee vegetari\u00e1nske stravovanie m\u00e1 tie\u017e vplyv na <strong>zn\u00ed\u017eenie rizika vzniku n\u00e1dorov\u00fdch ochoren\u00ed.<\/strong> Z <em>EPIC Oxford Study<\/em> vyplynulo, \u017ee vegetari\u00e1ni mali o 10 % ni\u017e\u0161ie riziko ak\u00e9ko\u013evek n\u00e1dorov\u00e9ho ochorenia v porovnan\u00ed s \u013eu\u010fmi, ktor\u00ed pravidelne konzumovali m\u00e4so. Zo v\u0161etk\u00fdch typov n\u00e1dorov vynikali tie, ktor\u00e9 postihuj\u00fa <strong>tr\u00e1viaci trakt. <\/strong>U <strong>rakoviny \u017eal\u00fadka <\/strong>sa uk\u00e1zalo dokonca o <strong>62 %<\/strong> men\u0161ie riziko u vegetari\u00e1nov a u <strong>n\u00e1doru hrub\u00e9ho \u010dreva <\/strong>to bolo o <strong>25 % <\/strong>ni\u017e\u0161ie v porovnan\u00ed s \u013eudmi konzumuj\u00facimi m\u00e4so. <span style=\"color:#ff6600\" class=\"tadv-color\">[12,16,31]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Ako vpl\u00fdva vegetari\u00e1nstvo na riziko vzniku n\u00e1dorov\u00fdch ochoren\u00ed?<strong><\/strong><\/h4>\n\n<ul class=\"wp-block-list\">\n<li><strong>Strava bohat\u00e1 na<\/strong> <strong>vl\u00e1kninu pravdepodobne chr\u00e1ni pred vznikom n\u00e1doru hrub\u00e9ho \u010dreva. <\/strong>Vl\u00e1knina na seba toti\u017e dok\u00e1\u017ee <strong>naviaza\u0165 \u0161kodliv\u00e9 a karcinog\u00e9nne l\u00e1tky <\/strong>prijat\u00e9 potravou \u010di vytvoren\u00e9 v r\u00e1mci metabolizmu a zabr\u00e1ni\u0165 ich vstreb\u00e1vaniu a p\u00f4sobeniu na stenu tr\u00e1viaceho traktu. Preto je v\u00fdhodn\u00e1 strava bohat\u00e1 na<strong> celozrnn\u00e9 produkty, strukoviny \u010di zeleninu a ovocie.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [17]<\/span><\/li>\n\n\n\n<li><strong>Vegetari\u00e1nska strava m\u00f4\u017ee ma\u0165 ochrann\u00fd \u00fa\u010dinok na \u010drevn\u00fa stenu, <\/strong>a to v\u010faka obsahu <strong>rozpustnej vl\u00e1kniny <\/strong>zast\u00fapenej najm\u00e4 v <strong>ovoc\u00ed a zelenine.<\/strong> T\u00e1 sl\u00fa\u017ei ako <strong>prebiotikum <\/strong>a je tak potravou pre <strong>prospe\u0161n\u00e9 bakt\u00e9rie v hrubom \u010dreve. <\/strong>Tie m\u00f4\u017eu v\u010faka nej produkova\u0165 l\u00e1tky (mastn\u00e9 kyseliny s kr\u00e1tkym re\u0165azcom), ktor\u00e9 vy\u017eivuj\u00fa bunky \u010drevnej sliznice. <span style=\"color:#ff6600\" class=\"tadv-color\">[17] <\/span> <\/li>\n\n\n\n<li><strong>Ochranu pred oxida\u010dn\u00fdm stresom <\/strong>poskytuj\u00fa telu<strong> vitam\u00edny a in\u00e9 l\u00e1tky s antioxida\u010dn\u00fdm \u00fa\u010dinkom, <\/strong>na ktor\u00e9 je rastlinn\u00e1 strava bohat\u00e1. Antioxidanty toti\u017e bojuj\u00fa s vo\u013en\u00fdmi radik\u00e1lmi, ktor\u00e9 sa m\u00f4\u017eu podie\u013ea\u0165 na vzniku n\u00e1dorov\u00fdch ochoren\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/li>\n\n\n\n<li><strong>Samotn\u00e9 vyl\u00fa\u010denie m\u00e4sa a m\u00e4sov\u00fdch v\u00fdrobkov<\/strong> z jed\u00e1lni\u010dku je tie\u017e pravdepodobne ochranou pred n\u00e1dorov\u00fdmi ochoreniami. Konzum\u00e1cia <strong>\u010derven\u00e9ho m\u00e4sa a najm\u00e4 spracovan\u00e9ho m\u00e4sa<\/strong> je toti\u017e pova\u017eovan\u00e1 za rizikov\u00fd faktor vzniku niektor\u00fdch n\u00e1dorov. Pr\u00e1ve tie <strong>priemyselne spracovan\u00e9 m\u00e4sov\u00e9 v\u00fdrobky<\/strong> ako <strong>klob\u00e1sy, sal\u00e1my<\/strong> \u010di <strong>p\u00e1rky <\/strong>s\u00fa v\u0161ak najrizikovej\u0161ie. Z jednej \u0161t\u00fadie vyplynulo, \u017ee konzum\u00e1cia ka\u017ed\u00fdch<strong>50 g spracovan\u00e9ho m\u00e4sa denne <\/strong>je spojen\u00e1 so zv\u00fd\u0161en\u00edm rizika kolorekt\u00e1lneho karcin\u00f3mu o 18 % a n\u00e1doru hrub\u00e9ho \u010dreva o 23 %. Aj to je v\u0161ak mo\u017en\u00e9 vyv\u00e1\u017ei\u0165 ostatn\u00fdmi potravinami v jed\u00e1lni\u010dku. Napr\u00edklad konzum\u00e1cia ka\u017ed\u00fdch 90 g celozrnn\u00fdch obiln\u00edn denne je spojen\u00e1 so zn\u00ed\u017een\u00edm rizika kolorekt\u00e1lneho karcin\u00f3mu o 17 % a n\u00e1doru hrub\u00e9ho \u010dreva o 18 %.<span style=\"color:#ff6600\" class=\"tadv-color\">[16,17,27]<\/span><\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1124x749.jpg\" alt=\"Vplyv vegetari&#xE1;nskej stravy na n&#xE1;dorov&#xE9; ochorenie\" class=\"wp-image-429235\" style=\"width:843px;height:562px\" title=\"Vplyv vegetari&#xE1;nskej stravy na n&#xE1;dorov&#xE9; ochorenie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\" id=\"chudnutie-a-telesnu-hmotnost\">4. Pom\u00e1ha s chudnut\u00edm a udr\u017ean\u00edm optim\u00e1lnej telesnej hmotnosti<\/h3>\n\n<p>Vegetari\u00e1nska strava pravdepodobne s\u00favis\u00ed aj <strong>s ni\u017e\u0161ou telesnou hmotnos\u0165ou a ni\u017e\u0161ou hodnotou BMI<\/strong> (<em>Body Mass Index<\/em>). V\u00fdsledky \u0161t\u00fadie, ktor\u00e1 sledovala takmer 40 000 \u017eien, hovoria o tom, \u017ee v\u00fdskyt nadv\u00e1hy a obezity bol na \u00farovni 40 % u t\u00fdch \u017eien, ktor\u00e9 konzumovali zmie\u0161an\u00fa stravu a 25 % u \u017eien na vegetari\u00e1nskej strave (konkr\u00e9tne lakto-ovo vegetari\u00e1nstvo). Z\u00e1rove\u0148 sa zd\u00e1, \u017ee vegetari\u00e1nstvo by mohlo by\u0165 \u00fa\u010dinn\u00e9 aj pri cielenom <strong>chudnut\u00ed<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\">[11,18]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Ako m\u00f4\u017ee vegetari\u00e1nstvo pom\u00f4c\u0165 pri chudnut\u00ed \u010di udr\u017eiavan\u00ed telesnej hmotnosti?<\/h4>\n\n<ul class=\"wp-block-list\">\n<li><strong>Vl\u00e1knina v rastlinn\u00fdch potravin\u00e1ch m\u00e1 schopnos\u0165 navodi\u0165<\/strong> <strong>pocit s\u00fdtosti <\/strong>a pom\u00f4c\u0165 tak zn\u00ed\u017ei\u0165 ve\u013ekos\u0165 porci\u00ed a celkov\u00fd energetick\u00fd pr\u00edjem.N\u00e1jdeme ju v <strong> zelenine, ovoc\u00ed, celozrnn\u00fdch obilnin\u00e1ch, strukovin\u00e1ch <\/strong>\u010di orechoch a semen\u00e1ch.<\/li>\n\n\n\n<li><strong>Vl\u00e1knina tie\u017e pom\u00e1ha<\/strong> <strong>zni\u017eova\u0165 absorpciu cukru a tuku <\/strong>z tr\u00e1viaceho traktu do krvi. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/li>\n\n\n\n<li>Vegetari\u00e1nska strava obsahuje <strong>obmedzen\u00e9 mno\u017estvo \u017eivo\u010d\u00ed\u0161neho tuku<\/strong>. V\u010faka tomu m\u00f4\u017ee by\u0165<strong> menej kalorick\u00e1. <\/strong><\/li>\n\n\n\n<li>Spr\u00e1vne zostaven\u00fd <strong>jed\u00e1lni\u010dek vegetari\u00e1na<\/strong> obsahuje ve\u013ek\u00e9 mno\u017estvo potrav\u00edn, ktor\u00e9 maj\u00fa pomerne <strong>n\u00edzku energetick\u00fa hodnotu,<\/strong> ale z\u00e1rove\u0148 m\u00f4\u017eu pom\u00f4c\u0165 kvalitne zas\u00fdti\u0165 a predch\u00e1dza\u0165 hladu. Ide o potraviny s tzv. <strong>n\u00edzkou energetickou denzitou<\/strong> a rad\u00ed sa k n\u00edm napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina <\/a>a ovocie. <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>St\u00e1le v\u0161ak plat\u00ed, \u017ee chudnutie je \u00faspe\u0161n\u00e9 jedine vtedy, ke\u010f je telo v <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorickom deficite<\/strong><\/a><strong>. <\/strong>Preto ak je jed\u00e1lni\u010dek vegetari\u00e1na pr\u00edli\u0161 energeticky bohat\u00fd, samotn\u00e9 dodr\u017eiavanie vegetari\u00e1nskej stravy nebude vies\u0165 k chudnutiu.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"31256,36685,49282,54058,61396,105364\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"zivotne-prostredie\">5. Je \u0161etrnej\u0161ia k \u017eivotn\u00e9mu prostrediu<\/h3>\n\n<p>Motiv\u00e1ciou k prechodu na vegetari\u00e1nsku stravu nie s\u00fa v\u017edy jej zdravotn\u00e9 benefity, ale pr\u00e1ve jej v\u00fdhody, ktor\u00e9 s\u00favisia s vplyvom na<strong> \u017eivotn\u00e9 prostredie. <\/strong>V\u00fdroba a spracovanie rastlinn\u00fdch potrav\u00edn je toti\u017e v porovnan\u00ed s \u017eivo\u010d\u00ed\u0161nou produkciou<strong> \u0161etrnej\u0161ia k na\u0161ej plan\u00e9te.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Ako s\u00favis\u00ed v\u00fd\u017eiva so \u017eivotn\u00fdm prostred\u00edm? <strong><\/strong><\/h4>\n\n<ul class=\"wp-block-list\">\n<li><strong>Emisie sklen\u00edkov\u00fdch plynov, <\/strong>ktor\u00e9 vznikaj\u00fa zo \u017eivo\u010d\u00ed\u0161nej produkcie, s\u00fa jej naj\u010dastej\u0161ie spom\u00ednan\u00fdm negat\u00edvom.Zvy\u0161ovanie ich mno\u017estva v atmosf\u00e9re toti\u017e ur\u00fdch\u013euje <strong>glob\u00e1lne otep\u013eovanie<\/strong>. V Eur\u00f3pskej \u00fanii v\u0161ak poch\u00e1dzaa\u017e <strong>17 % celkov\u00fdch emisi\u00ed <\/strong>zo \u017eivo\u010d\u00ed\u0161nej produkcie. Pre porovnanie, ro\u010dne to predstavuje v\u00e4\u010d\u0161ie mno\u017estvo emisi\u00ed, ako vyprodukuj\u00fa<strong> v\u0161etky aut\u00e1 a dod\u00e1vky v E\u00da <\/strong>(\u00fadaje poch\u00e1dzaj\u00fa z roku 2018). <span style=\"color:#ff6600\" class=\"tadv-color\">[29]<\/span><\/li>\n\n\n\n<li>Glob\u00e1lne tvor\u00ed \u017eivo\u010d\u00ed\u0161na produkcia a\u017e 72 &#8211; 78 % v\u0161etk\u00fdch emisi\u00ed, ktor\u00e9 poch\u00e1dzaj\u00fa z po\u013enohospod\u00e1rstva. <span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/li>\n\n\n\n<li>\u017divo\u010d\u00ed\u0161na v\u00fdroba z\u00e1rove\u0148 vyu\u017e\u00edva obrovsk\u00e9 mno\u017estvo svetovej <strong>p\u00f4dy<\/strong>. Dokonca zaber\u00e1 a\u017e <strong>71 % celkovej po\u013enohospod\u00e1rskej plochy. <\/strong>Tak\u00e1 ve\u013ek\u00e1 spotreba ide ruku v ruke s <strong>odles\u0148ovan\u00edm<\/strong>. Lesy tak nahr\u00e1dzaj\u00fa polia s pestovan\u00fdmi plodinami, ktor\u00e9 sl\u00fa\u017eia ako <strong>krmivo pre po\u013enohospod\u00e1rske zvierat\u00e1.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [29]<\/span><\/li>\n\n\n\n<li>Napriek tomu, \u017ee za v\u00fdrobou \u017eivo\u0161\u00ed\u010dnych potrav\u00edn stoj\u00ed tak ve\u013ek\u00e9 mno\u017estvo emisi\u00ed \u010di vyu\u017eitej p\u00f4dy, \u017eivo\u010d\u00ed\u0161ne potraviny poskytuj\u00fa popul\u00e1cii iba <strong>18 % celkov\u00e9ho energetick\u00e9ho pr\u00edjmu. <\/strong>Zvy\u0161ok energie dod\u00e1va rastlinn\u00e1 strava. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Na rozdiel od \u017eivo\u010d\u00ed\u0161nej produkcie <strong>je t\u00e1 rastlinn\u00e1 \u0161etrnej\u0161ia k \u017eivotn\u00e9mu prostrediu.<\/strong> Napr\u00edklad produkcia rastlinn\u00fdch potrav\u00edn<strong> ur\u010den\u00fdch pre \u013eudsk\u00fa spotrebu<\/strong> (teda nie ako krmivo pre po\u013enohospod\u00e1rske zvierat\u00e1) tvor\u00ed iba<strong> zhruba tretinu emisi\u00ed <\/strong>v porovnan\u00ed so \u017eivo\u010d\u00ed\u0161nou v\u00fdrobou. <span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Posun k stravovaniu s vy\u0161\u0161\u00edm obsahom rastlinn\u00fdch potrav\u00edn tak m\u00f4\u017ee ma\u0165 <strong>pozit\u00edvne environment\u00e1lne dopady. <\/strong>Vedci v jednej \u0161t\u00fadii odhadli, \u017ee ak by sa v\u00fd\u017eiva svetovej popul\u00e1cie zmenila a bola zalo\u017een\u00e1 najm\u00e4 na rastlinn\u00fdch potravin\u00e1ch, produkcia emisi\u00ed sklen\u00edkov\u00fdch plynov z po\u013enohospod\u00e1rstva by sa mohla zn\u00ed\u017ei\u0165 a\u017e o<strong> cca 56 %.<\/strong> Navy\u0161e je pravdepodobne treba po\u010d\u00edta\u0165 s t\u00fdm, \u017ee sk\u00f4r \u010di nesk\u00f4r budeme musie\u0165 svoje stravovacie n\u00e1vyky zmeni\u0165 a zefekt\u00edvni\u0165. Svetov\u00e1 popul\u00e1cia toti\u017e st\u00e1le rastie a preto bude d\u00f4le\u017eit\u00e9 pr\u00eds\u0165 na to, ako u\u017eivi\u0165 tak ve\u013ek\u00fa masu \u013eud\u00ed. Aj s t\u00fdmto cie\u013eom vznikla napr\u00edklad tzv. <em>Planetary Health Diet,<\/em> ktor\u00e1 tak\u00fdto sp\u00f4sob stravovania navrhuje. <span style=\"color:#ff6600\" class=\"tadv-color\">[24,32,33]<\/span><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"747\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1124x747.jpg\" alt=\"Vegetari&#xE1;nstvo a pr&#xED;rodn&#xE9; prostredie\" class=\"wp-image-429250\" style=\"width:843px;height:560px\" title=\"Vegetari&#xE1;nstvo a pr&#xED;rodn&#xE9; prostredie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\" id=\"chov-zvierat\">6. Je citlivej\u0161ie k zvierat\u00e1m<\/h3>\n\n<p>Rovnako ako spom\u00ednan\u00fd vplyv na \u017eivotn\u00e9 prostredie, aj t\u00e1 etick\u00e1 a mor\u00e1lna str\u00e1nka vegetari\u00e1nstva m\u00f4\u017ee by\u0165 pre mnoh\u00fdch siln\u00fdm argumentom, pre\u010do prejs\u0165 na rastlinn\u00fa stravu. Mnoh\u00ed vegetari\u00e1ni <strong>odmietaj\u00fa sp\u00f4sob s\u00fa\u010dasn\u00e9ho chovu zvierat <\/strong>a praktiky, ktor\u00e9 stoja za <strong>produkciou \u017eivo\u010d\u00ed\u0161nych potrav\u00edn.<\/strong> Zvierat\u00e1 toti\u017e o\u010dividne poci\u0165uj\u00fa boles\u0165, stres \u010di strach a preto mnoh\u00ed pova\u017euj\u00fa za neetick\u00e9, aby boli vystaven\u00e9 necitliv\u00e9mu \u010di a\u017e krut\u00e9mu zaobch\u00e1dzaniu. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Mor\u00e1lne a environment\u00e1lne argumenty sa \u010dastokr\u00e1t objavuj\u00fa spolo\u010dne a zd\u00e1 sa, \u017ee pr\u00e1ve oni s\u00fa tou <strong>najsilnej\u0161ou motiv\u00e1ciou <\/strong>k prechodu na vegetari\u00e1nstvo. Ukazuje sa toti\u017e, \u017ee vegetari\u00e1ni s t\u00fdmto presved\u010den\u00edm s\u00fa najviac odhodlan\u00ed vegetari\u00e1nsku stravu dodr\u017eiava\u0165 dlhodobo. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1124x749.jpg\" alt=\"Vegetari&#xE1;nstvo a etika\" class=\"wp-image-429265\" style=\"width:843px;height:562px\" title=\"Vegetari&#xE1;nstvo a etika\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_nevyhody_ma_vegetarianska_strava\"><\/span>Ak\u00e9 nev\u00fdhody m\u00e1 vegetari\u00e1nska strava? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Hoci m\u00e1 vegetari\u00e1nstvo mnoho benefitov, aj u\u0148ho m\u00f4\u017eu hrozi\u0165 rizik\u00e1. Ide hlavne o tie zdravotn\u00e9, preto\u017ee ako n\u00e1sledok <strong>vyra\u010fovania cel\u00fdch skup\u00edn potrav\u00edn <\/strong>z jed\u00e1lni\u010dku m\u00f4\u017eu telu ch\u00fdba\u0165 niektor\u00e9 d\u00f4le\u017eit\u00e9 l\u00e1tky. \u010c\u00edm je vegetari\u00e1nska strava striktnej\u0161ia, t\u00fdm s\u00fa samozrejme vy\u0161\u0161ie aj rizik\u00e1 nedostatku \u017eiv\u00edn. Ak\u00e9 zdravotn\u00e9 a pr\u00edpadne in\u00e9 nev\u00fdhody m\u00f4\u017ee ma\u0165 teda vegetari\u00e1nska strava? <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"prijem-esencialnych-zivin\">1. M\u00f4\u017ee vies\u0165 k nedostatku esenci\u00e1lnych \u017eiv\u00edn<\/h3>\n\n<p>Niektor\u00e9 \u017eiviny s\u00fa typick\u00e9 pre \u017eivo\u010d\u00ed\u0161ne potraviny, objavuj\u00fa sa v nich vo v\u00e4\u010d\u0161\u00edch mno\u017estv\u00e1ch alebo s\u00fa z t\u00fdchto zdrojov lep\u0161ie vstrebate\u013en\u00e9. Ka\u017ed\u00fd vegetari\u00e1n by mal preto ide\u00e1lne vedie\u0165, ktor\u00e9 to s\u00fa a ako ich doplni\u0165. Ktor\u00e9 nutrienty teda m\u00f4\u017eu ch\u00fdba\u0165 vo vegetari\u00e1nskej strave? <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">1. Omega- 3 mastn\u00e9 kyseliny (Omega &#8211; 3 MK)<\/h4>\n\n<p><a href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega-3 mastn\u00e9 kyseliny<\/a> s\u00fa <strong>polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny, <\/strong>ktor\u00e9 potrebujeme pre spr\u00e1vnu funkciu<strong> srdca, mozgu <\/strong>alebo napr\u00edklad <strong>zraku.<\/strong> Niektor\u00e9 omega &#8211; 3 MK si na\u0161e telo nevie vytvori\u0165 samo a mus\u00ed ich prij\u00edma\u0165 potravou, zatia\u013e \u010do \u010fal\u0161ie tvor\u00ed premenou in\u00fdch MK. <span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">Kde n\u00e1jdeme omega-3 MK?<\/h5>\n\n<p><strong>Kyselinu alfa &#8211; linolenov\u00e1 (ALA)<\/strong>, ktor\u00e1 hr\u00e1 rolu v udr\u017ean\u00ed optim\u00e1lnej hladiny cholesterolu v krvi, si<strong> telo nedok\u00e1\u017ee vyrobi\u0165 <\/strong>a preto ju mus\u00edme z\u00edska\u0165 zo stravy. Jej dobr\u00fdmi zdrojmi s\u00fa\u013eanov\u00e9 semen\u00e1, \u013eanov\u00fd olej, s\u00f3jov\u00fd olej, <a href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00e9 orechy<\/a> \u010di napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/chia-semienka-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia semen\u00e1<\/a>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>ALA sa \u010falej premie\u0148a na mastn\u00e9 kyseliny <strong>EPA a DHA,<\/strong> ktor\u00e9 potrebujeme pre zdrav\u00fd<strong> mozog <\/strong>\u010di <strong>srdce<\/strong>. Jej premena v\u0161ak nie je dostato\u010dn\u00e1 (cca 5 % sa premen\u00ed na EPA a 0,5 % na DHA), preto je tie\u017e d\u00f4le\u017eit\u00e9 <strong>z\u00edskava\u0165 EPA a DHA zo stravy.<\/strong> A pr\u00e1ve to je kame\u0148om \u00farazu pre mnoh\u00fdch vegetari\u00e1nov. Na tieto omega &#8211; 3 MK s\u00fa toti\u017e bohat\u00e9 najm\u00e4<strong> tu\u010dn\u00e9 morsk\u00e9 ryby <\/strong>(<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">losos<\/a>, makrela, sle\u010f, at\u010f.), ktor\u00e9 mnoh\u00ed z nich vyra\u010fuj\u00fa z jed\u00e1lni\u010dku. <span class=\"tadv-color\" style=\"color:#ff6600\">[4,7,30]<\/span><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1124x749.jpg\" alt=\"Vegetari&#xE1;nstvo a omega 3\" class=\"wp-image-429280\" style=\"width:843px;height:562px\" title=\"Vegetari&#xE1;nstvo a omega 3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h5 class=\"wp-block-heading\">Ako m\u00f4\u017ee vegetari\u00e1n z\u00edska\u0165 dostatok omega-3 MK?<\/h5>\n\n<p>Ak strava vegetari\u00e1na <strong>neobsahuje tu\u010dn\u00e9 morsk\u00e9 ryby,<\/strong> m\u00f4\u017ee by\u0165 pomerne n\u00e1ro\u010dn\u00e9 splni\u0165 odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem EPA a DHA. Pre vegetari\u00e1na, ktor\u00fd nekonzumuje ryby je d\u00f4le\u017eit\u00e9 s\u00fastredi\u0165 sa na pravideln\u00e9 zara\u010fovanie <strong>rastlinn\u00fdch zdrojov,<\/strong> ktor\u00e9 obsahuj\u00fa <strong>kyselinu alfa &#8211; linolenov\u00fa,<\/strong> ktor\u00e1 sa na EPA a DHA premie\u0148a. Ke\u010f\u017ee jej premena je v\u0161ak tak mal\u00e1, je na mieste zv\u00e1\u017ei\u0165 <strong>suplement\u00e1ciu omega &#8211; 3 vo forme <\/strong><a href=\"https:\/\/gymbeam.sk\/zdrave-tuky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>doplnku v\u00fd\u017eivy<\/strong><\/a><strong>. <\/strong>Variantou s\u00fa aj veg\u00e1nske produkty vyroben\u00e9 z <a href=\"https:\/\/gymbeam.sk\/vegan-omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">morsk\u00fdch rias<\/a>. Vtedy nenech\u00e1vame obsah omega &#8211; 3 v jed\u00e1lni\u010dku na n\u00e1hodu, ale naopak vieme, \u017ee denn\u00fd pr\u00edjem je dostato\u010dn\u00fd. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ak by ste sa chceli dozvedie\u0165 viac o spr\u00e1vnom mno\u017estve zdrav\u00fdch tukov v jed\u00e1lni\u010dku, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-zdravych-tukov-jest-mnozstvo-omega-3-je-dolezitejsie-ako-ich-pomer-k-omega-6\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ko\u013eko zdrav\u00fdch tukov jes\u0165? Mno\u017estvo omega &#8211; 3 je d\u00f4le\u017eitej\u0161ie ako ich pomer k omega &#8211; 6. <\/strong><\/a> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">2. \u017delezo<\/h4>\n\n<p><a href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017delezo<\/a> je nevyhnutn\u00e9 pre spr\u00e1vnu funkciu organizmu. Je d\u00f4le\u017eit\u00e9 pre<strong> tvorbu energie, prenos kysl\u00edku, tvorbu \u010derven\u00fdch krviniek \u010di funkciu imunitn\u00e9ho syst\u00e9mu.<\/strong> Jeho dostato\u010dn\u00fd pr\u00edjem by sme tak ur\u010dite nemali zanedb\u00e1va\u0165.<span style=\"color:#ff6600\" class=\"tadv-color\"><sup> <\/sup>[30]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">Kde n\u00e1jdeme \u017eelezo?<\/h5>\n\n<p>T\u00e1to miner\u00e1lna l\u00e1tka sa nach\u00e1dza v mnoh\u00fdch potravin\u00e1ch, a to <strong>\u017eivo\u010d\u00ed\u0161neho aj rastlinn\u00e9ho p\u00f4vodu. <\/strong>Ako m\u00f4\u017eete vidie\u0165 v nasleduj\u00facich tabu\u013ek\u00e1ch, tie rastlinn\u00e9 obsahuj\u00fa dokonca vy\u0161\u0161ie mno\u017estv\u00e1 \u017eeleza ako \u017eivo\u010d\u00ed\u0161ne. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Rastlinn\u00e9 zdroje<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Potravina<\/td><td class=\"has-text-align-center\" data-align=\"center\">Obsah \u017eeleza (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161o\u0161ovica<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" aria-label=\"ovsen&#xE9; vlo&#x10D;ky (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u orechy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3,7 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u017divo\u010d\u00ed\u0161ne zdroje<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Potravina<\/td><td class=\"has-text-align-center\" data-align=\"center\">Obsah \u017eeleza (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vaje\u010dn\u00fd \u017e\u013atok<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie m\u00e4so<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">2,2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">brav\u010dov\u00e9 m\u00e4so<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">tre\u0161\u010dia pe\u010de\u0148<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n<p>Ako je teda mo\u017en\u00e9, \u017ee \u017eelezo m\u00f4\u017ee vegetari\u00e1nom ch\u00fdba\u0165? S\u00favis\u00ed to s jeho <strong>vstrebate\u013enos\u0165ou<\/strong>. Rastlinn\u00e9 potraviny toti\u017e obsahuj\u00fa tzv. <strong>nehemov\u00e9 \u017eelezo,<\/strong> ktor\u00e9 sa vstreb\u00e1va z tr\u00e1viaceho traktu v men\u0161ej miere ako <strong>hemov\u00e9 \u017eelezo<\/strong> zo \u017eivo\u010d\u00ed\u0161nych potrav\u00edn. Zatia\u013e \u010do sa z <strong>rastlinn\u00fdch <\/strong>potrav\u00edn vstrebe<strong> 5 &#8211; 12 %<\/strong> \u017eeleza, z t\u00fdch <strong>\u017eivo\u010d\u00ed\u0161nych <\/strong>z\u00edskame <strong>15 &#8211; 35 %<\/strong> jeho obsahu. Z <strong>50 g \u0161o\u0161ovice<\/strong> (be\u017en\u00e1 porcia v surovom stave) tak prijmeme cca 0,4 &#8211;0,8 mg \u017eeleza, \u010do je mno\u017estvo, kv\u00f4li ktor\u00e9mu n\u00e1m sta\u010d\u00ed zjes\u0165<strong> jeden vaje\u010dn\u00fd \u017e\u013atok.<\/strong> Ako vid\u00edte, zo \u017eivo\u010d\u00ed\u0161nych potrav\u00edn je skr\u00e1tka jednoduch\u0161ie \u017eelezo z\u00edska\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[2,13]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">Ako m\u00f4\u017ee vegetari\u00e1n z\u00edska\u0165 dostatok \u017eeleza?<\/h5>\n\n<p>Dostato\u010dn\u00fd pr\u00edjem \u017eeleza v\u0161ak nie je pre vegetari\u00e1nov nesplnite\u013en\u00e1 \u00faloha. Mali by si v\u0161ak by\u0165 vedom\u00ed<strong> ni\u017e\u0161ej vstrebate\u013enosti z rastlinn\u00fdch potrav\u00edn<\/strong> a vyv\u00e1\u017ei\u0165 ju v<strong>y\u0161\u0161\u00edm pr\u00edjmom potrav\u00edn bohat\u00fdch na \u017eelezo.<\/strong> Napr\u00edklad \u0161o\u0161ovica, ktor\u00e1 obsahuje zna\u010dn\u00e9 mno\u017estvo nehemov\u00e9ho \u017eeleza sa stane lep\u0161\u00edm zdrojom, ke\u010f sa bude v jed\u00e1lni\u010dku objavova\u0165 \u010dastej\u0161ie a vo v\u00e4\u010d\u0161\u00edch porci\u00e1ch.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h6 class=\"wp-block-heading is-style-default\"><strong>Ako zlep\u0161i\u0165 vstrebate\u013enos\u0165 rastlinn\u00e9ho nehemov\u00e9ho \u017eeleza?<\/strong><\/h6>\n\n<ul class=\"wp-block-list\">\n<li><strong>Vstrebate\u013enos\u0165 \u017eeleza podporuje kombin\u00e1cia s <\/strong><a href=\"https:\/\/gymbeam.sk\/vitamin-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00ednom C<\/strong><\/a><strong>.<\/strong> Spolu s potravinami bohat\u00fdmi na nehemov\u00e9 \u017eelezo sa tak hod\u00ed zjes\u0165 napr\u00edklad <strong>papriku<\/strong>,<strong> hl\u00fabov\u00fa zeleninu<\/strong> (brokolica, karfiol apod.), <strong>citrusy <\/strong>\u010di<strong> bobu\u013eovit\u00e9 ovocie.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[5,26]<\/span><\/li>\n\n\n\n<li>\u017delezo sa lep\u0161ie vstreb\u00e1va aj v kombin\u00e1cii so <strong>\u017eivo\u010d\u00ed\u0161nymi bielkovinami. <\/strong>Vegetari\u00e1n si tak k rastlinn\u00fdm zdrojom \u017eeleza m\u00f4\u017ee prida\u0165 napr\u00edklad <strong>vajce <\/strong>\u010di <strong>mlie\u010dny v\u00fdrobok. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/li>\n\n\n\n<li>Naopak existuj\u00fa faktory, ktor\u00e9 m\u00f4\u017eu absorpciu nehemov\u00e9ho \u017eeleza <strong>zni\u017eova\u0165<\/strong>. Jedn\u00e1 sa napr\u00edklad o <strong>fyt\u00e1ty <\/strong>v celozrnn\u00fdch produktoch, <strong>v\u00e1pnik<\/strong> \u010di napr\u00edklad <strong>polyfenoly v k\u00e1ve a \u010daji.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ke\u010f\u017ee r\u00f4zne l\u00e1tky v potravin\u00e1ch m\u00f4\u017eu meni\u0165 vstrebate\u013enos\u0165 \u017eeleza a t\u00fdm p\u00e1dom ovplyv\u0148ova\u0165 jeho pr\u00edjem z potravy, je d\u00f4le\u017eit\u00e9, aby mali vegetari\u00e1ni pod kontrolu hladinu \u017eeleza v organizme. Ak sa uk\u00e1\u017ee, \u017ee nie je dostato\u010dn\u00e1 a je n\u00e1ro\u010dn\u00e9 dosiahnu\u0165 ju zmenou jed\u00e1lni\u010dka, je vhodn\u00e9 siahnu\u0165 po <a href=\"https:\/\/gymbeam.sk\/zelezo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnkoch v\u00fd\u017eivy<\/a>. <\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1124x744.jpg\" alt=\"Vegetari&#xE1;nstvo a &#x17E;elezo\" class=\"wp-image-429306\" style=\"width:843px;height:558px\" title=\"Vegetari&#xE1;nstvo a &#x17E;elezo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-2048x1356.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading\">3. Zinok<\/h4>\n\n<p><a href=\"https:\/\/gymbeam.sk\/zinok-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zinok<\/a> je s\u00fa\u010das\u0165ou mnoh\u00fdch procesov v organizme. Podie\u013ea sa napr\u00edklad na<strong> synt\u00e9ze DNA<\/strong> a je s\u00fa\u010das\u0165ou <strong>metabolizmu sacharidov, tukov a bielkov\u00edn.<\/strong> Z\u00e1rove\u0148 je potrebn\u00fd pre zdravie <strong>kost\u00ed, vlasov<\/strong> \u010di <strong>ko\u017ee <\/strong>a podie\u013ea sa na funkcii <strong>imunitn\u00e9ho syst\u00e9mu <\/strong>alebo napr\u00edklad <strong>zraku<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">Kde n\u00e1jdeme zinok? <strong><\/strong><\/h5>\n\n<p>Na zinok s\u00fa bohat\u00e9 \u017eivo\u010d\u00ed\u0161ne potraviny ako <strong>m\u00e4so,<\/strong> <strong>vajcia <\/strong>\u010di <strong>ryby.<\/strong> Rastlinn\u00e9 potraviny v\u0161ak nezaost\u00e1vaj\u00fa a tie\u017e obsahuj\u00fa celkom \u00factyhodn\u00e9 d\u00e1vky tejto miner\u00e1lnej l\u00e1tky. N\u00e1jdeme ho v <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukovin\u00e1ch<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obilnin\u00e1ch <\/strong><\/a>\u010di <strong>orechoch a semen\u00e1ch. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[6,16]<\/span><\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Rastlinn\u00e9 zdroje<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Potravina<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\">Obsah zinku (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161o\u0161ovica<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mandle<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,12 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">poh\u00e1nka<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea <\/a>natural<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,1 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u017divo\u010d\u00ed\u0161ne zdroje<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Potravina<\/td><td class=\"has-text-align-center\" data-align=\"center\">Obsah zinku (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hov\u00e4dzie m\u00e4so (v surovom stave)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vajcia<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n<p>S pr\u00edjmom zinku sa v\u0161ak sp\u00e1ja podobn\u00e1 komplik\u00e1cia ako s u\u017e spom\u00ednan\u00fdm \u017eelezom. Zinok z rastlinn\u00fdch potrav\u00edn je toti\u017e<strong> menej vstrebate\u013en\u00fd<\/strong> ako z t\u00fdch \u017eivo\u010d\u00ed\u0161nych. Jeho vstreb\u00e1vanie toti\u017e zni\u017euj\u00fa <strong>fyt\u00e1ty <\/strong>v rastlinn\u00fdch potravin\u00e1ch. To sa v\u0161ak d\u00e1 ovplyvni\u0165 ich <strong>kl\u00ed\u010den\u00edm<\/strong>, preto\u017ee tento proces zni\u017euje negat\u00edvny \u00fa\u010dinok fyt\u00e1tov. <span style=\"color:#ff6600\" class=\"tadv-color\">[6] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">Ako m\u00f4\u017ee vegetari\u00e1n z\u00edska\u0165 dostatok zinku? <strong><\/strong><\/h5>\n\n<p>Zdrojmi zinku vo vegetari\u00e1nskom jed\u00e1lni\u010dku m\u00f4\u017eu by\u0165 <strong>vajcia, strukoviny, obilniny \u010di orechy a semen\u00e1.<\/strong> Vyu\u017eite\u013enos\u0165 z rastlinn\u00fdch zdrojov je mo\u017en\u00e9 zv\u00fd\u0161i\u0165 <strong>kl\u00ed\u010den\u00edm<\/strong> obiln\u00edn, strukov\u00edn alebo semien a tak nielen zv\u00fd\u0161i\u0165 pr\u00edjem zinku, ale aj o\u017eivi\u0165 a spestri\u0165 jed\u00e1lni\u010dek. Ak v\u0161ak tieto zdroje nedok\u00e1\u017eu pokry\u0165 potrebu organizmu, je potreba siahnu\u0165 po <a href=\"https:\/\/gymbeam.sk\/zinok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnku v\u00fd\u017eivy<\/a>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ak by ste sa chceli o zinku dozvedie\u0165 viac, m\u00f4\u017eete sa za\u010d\u00edta\u0165 do n\u00e1\u0161ho \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/zinok-na-co-je-dobry-co-sposobi-jeho-nedostatok-a-ake-su-jeho-najlepsie-zdroje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zinok: Na \u010do je dobr\u00fd, \u010do sp\u00f4sob\u00ed jeho nedostatok a ak\u00fa s\u00fa jeho najlep\u0161ie zdroje.<\/strong><\/a><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1124x749.jpg\" alt=\"Vegetari&#xE1;nstvo a zinok\" class=\"wp-image-429322\" style=\"width:843px;height:562px\" title=\"Vegetari&#xE1;nstvo a zinok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading\">4. Vitam\u00edn D<\/h4>\n\n<p><a href=\"https:\/\/gymbeam.sk\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn D<\/a> je vitam\u00edn rozpustn\u00fd v tuku, bez ktor\u00e9ho sa nezaob\u00eddu na\u0161e <strong>kosti, zuby \u010di svaly<\/strong>. Je tie\u017e d\u00f4le\u017eit\u00fd pre funkciu<strong> imunitn\u00e9ho syst\u00e9mu <\/strong>\u010di<strong> rast a delenie buniek. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">Kde n\u00e1jdeme vitam\u00edn D? <strong><\/strong><\/h5>\n\n<p>Tento vitam\u00edn sa v tele tvor\u00ed p\u00f4soben\u00edm <strong>slne\u010dn\u00e9ho \u017eiarenia<\/strong>. Vzh\u013eadom k ro\u010dn\u00fdm obdobiam a len p\u00e1r slne\u010dn\u00fdch mesiacom sa v\u0161ak na tento zdroj nem\u00f4\u017eeme spolieha\u0165 \u00faplne a vitam\u00edn D tak potrebujeme <strong>prij\u00edma\u0165 v<\/strong> <strong>potrave. <\/strong>Najviac vitam\u00ednu D obsahuj\u00fa <strong>tu\u010dn\u00e9 morsk\u00e9 ryby, vn\u00fatornosti a vaje\u010dn\u00fd \u017e\u013atok.<\/strong> Z rastlinn\u00fdch potrav\u00edn sa m\u00f4\u017ee nach\u00e1dza\u0165 v <strong>hub\u00e1ch<\/strong>, v ktor\u00fdch sa tvor\u00ed p\u00f4soben\u00edm UVB \u017eiarenia. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">Ako m\u00f4\u017ee vegetari\u00e1n z\u00edska\u0165 dostatok vitam\u00ednu D? <strong><\/strong><\/h5>\n\n<p>V\u00fd\u010det potrav\u00edn bohat\u00fdch na vitam\u00edn D je pomerne kr\u00e1tky a navy\u0161e tie najlep\u0161ie zdroje s\u00fa \u017eivo\u010d\u00ed\u0161neho p\u00f4vodu. Vegetari\u00e1ni ho m\u00f4\u017eu z\u00edskava\u0165 z <strong>vajec<\/strong>, pr\u00edpadne niektor\u00ed z <strong>r\u00fdb<\/strong>. Aj pre \u010dloveka, ktor\u00fd be\u017ene konzumuje v\u0161etky \u017eivo\u010d\u00ed\u0161ne potraviny, je v\u0161ak pomerne <strong>n\u00e1ro\u010dn\u00e9 splni\u0165 odpor\u00fa\u010dan\u00fa denn\u00fa d\u00e1vku <\/strong>vitam\u00ednu D. Pre vegetari\u00e1nov je to prirodzene e\u0161te \u0165a\u017e\u0161ie. Preto je vhodn\u00e9 zamera\u0165 sa na suplement\u00e1ciu vitam\u00ednu D vo forme <a href=\"https:\/\/gymbeam.sk\/bio-vitamin-d3-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnku v\u00fd\u017eivy<\/a> vhodn\u00e9ho pre vegetari\u00e1nov. Nie je v\u0161ak na \u0161kodu da\u0165 si najsk\u00f4r skontrolova\u0165 hladinu vitam\u00ednu D v organizme, \u010do n\u00e1m prezrad\u00ed, \u010di suplement\u00e1ciu naozaj potrebujeme. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Viac o vitam\u00edne D v\u00e1m prezrad\u00ed n\u00e1\u0161 \u010dl\u00e1nok <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: Pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd, \u010do sp\u00f4sobuje nedostatok a ako ho doplni\u0165? <\/strong><\/a><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1124x749.jpg\" alt=\"Vegetari&#xE1;nstvo a vitam&#xED;n D\" class=\"wp-image-429337\" style=\"width:843px;height:562px\" title=\"Vegetari&#xE1;nstvo a vitam&#xED;n D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading\">5. Vitam\u00edn B12<\/h4>\n\n<p><a href=\"https:\/\/gymbeam.sk\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn B12<\/a> (kobalam\u00edn) potrebujeme pre spr\u00e1vnu funkciu <strong>nervov\u00e9ho syst\u00e9mu,<\/strong> tvorbu <strong>\u010derven\u00fdch krviniek, DNA<\/strong> \u010di funkciu<strong> imunitn\u00e9ho syst\u00e9mu.<\/strong> T\u00e1to \u017eivina sa nach\u00e1dza preva\u017ene v <strong>\u017eivo\u010d\u00ed\u0161nych potravin\u00e1ch.<\/strong> Be\u017ene konzumovan\u00e9 rastlinn\u00e9 potraviny ako obilniny, strukoviny \u010di zelenina ho neobsahuj\u00fa. Jeho nedostatok tak preto hroz\u00ed najm\u00e4 u <strong>veg\u00e1nov<\/strong>, ktor\u00ednemaj\u00fa v jed\u00e1lni\u010dku \u017eiadne \u017eivo\u010d\u00ed\u0161ne produkty a suplement\u00e1cia vitam\u00ednu B12 je pre nich nevyhnutn\u00e1.<span style=\"color:#ff6600\" class=\"tadv-color\"> [23,30]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">Kde n\u00e1jdeme vitam\u00edn B12? <strong><\/strong><\/h5>\n\n<p>Hlavn\u00fdmi zdrojmi tohto vitam\u00ednu s\u00fa<strong> \u017eivo\u010d\u00ed\u0161ne produkty,<\/strong> \u010di\u017ee m\u00e4so, ryby, vn\u00fatornosti, vajcia a mlie\u010dne v\u00fdrobky. Ur\u010dit\u00e9 mno\u017estv\u00e1 sa v\u0161ak n\u00e1jdu aj napr\u00edklad vo <strong>fermentovan\u00fdch potravin\u00e1ch,<\/strong> preto\u017ee vitam\u00edn B12 je tvoren\u00fd <strong>bakt\u00e9riami<\/strong>. Obsahuj\u00fa ho aj<strong> morsk\u00e9 riasy<\/strong> \u010di <strong>huby <\/strong>pestovan\u00e9 na p\u00f4de s vysok\u00fdm obsahom tohto vitam\u00ednu. Jeho vstrebate\u013enos\u0165 a dostupnos\u0165 pre telo z rastlinn\u00fdch potrav\u00edn je v\u0161ak st\u00e1le nejasn\u00e1, preto sa na ne ur\u010dite nemo\u017eno spolieha\u0165 ako na kvalitn\u00fd zdroj vitam\u00ednu B12. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">Ako m\u00f4\u017ee vegetari\u00e1n z\u00edska\u0165 dostatok vitam\u00ednu B12?<\/h5>\n\n<p>Lakto &#8211; ovo vegetari\u00e1ni sa tak musia spolieha\u0165 na obsah tohto vitam\u00ednu v <strong>mlie\u010dnych v\u00fdrobkoch <\/strong>a <strong>vajciach<\/strong>. Nedostatok sa v\u0161ak m\u00f4\u017ee objavi\u0165 aj u nich, preto m\u00f4\u017ee by\u0165 aj pre nich v\u00fdhodn\u00e9 u\u017e\u00edva\u0165 vitam\u00edn B12 vo forme <a href=\"https:\/\/gymbeam.sk\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnku v\u00fd\u017eivy<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1124x749.jpg\" alt=\"Vegetari&#xE1;nstvo a vitam&#xED;n B12\" class=\"wp-image-429352\" style=\"width:843px;height:562px\" title=\"Vegetari&#xE1;nstvo a vitam&#xED;n B12\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\" id=\"spolocensky-zivot\">2. Vegetari\u00e1nska strava m\u00f4\u017ee komplikova\u0165 spolo\u010densk\u00fd \u017eivot<\/h3>\n\n<p>Ur\u010dite ste sa u\u017e vo svojom okol\u00ed stretli s t\u00fdm, \u017ee \u013eudia, ktor\u00ed nejedia m\u00e4so \u010di in\u00e9 \u017eivo\u010d\u00ed\u0161ne potraviny sa \u010dastokr\u00e1t stret\u00e1vaj\u00fa so zdvihnut\u00fdm obo\u010d\u00edm \u010di nepr\u00edjemn\u00fdmi koment\u00e1rmi. Rodina, priatelia \u010di kolegovia \u010dastokr\u00e1t nerozumej\u00fa, pre\u010do sa niekto z ich okolia rozhodol pre vegetari\u00e1nstvo. Pr\u00edpadne rozumej\u00fa, ale s t\u00fdmto n\u00e1zorom nes\u00fahlasia. To potom m\u00f4\u017ee sp\u00f4sobova\u0165 rozbroje nielen za obedovn\u00fdm stolom. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Vegetari\u00e1ni sa m\u00f4\u017eu stret\u00e1va\u0165 aj s t\u00fdm, \u017ee je pre nich komplikovanej\u0161ie vybra\u0165 si jedlo v re\u0161taur\u00e1cii \u010di na spolo\u010densk\u00fdch udalostiach. Zvyk pravidelne konzumova\u0165 m\u00e4so a ma\u0165 ho ako z\u00e1klad kvalitn\u00e9ho jedla je v na\u0161ej spolo\u010dnosti zakorenen\u00fd celkom hlboko, \u010do je vidie\u0165 aj na mnoh\u00fdch jed\u00e1lnych l\u00edstkoch.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Postupom \u010dasu sme sa u\u017e v\u0161ak posunuli a dnes je jednoduch\u0161ie ako kedyko\u013evek predt\u00fdm n\u00e1js\u0165 v okol\u00ed re\u0161taur\u00e1ciu, ktor\u00e1 pon\u00faka chutn\u00e9 vegetari\u00e1nske jedl\u00e1. Povedomie o rastlinnej strave a jej mo\u017en\u00fdch benefitoch je tie\u017e roz\u0161\u00edrenej\u0161ie, \u010do je dobr\u00e1 cesta k tomu, aby okolie akceptovalo, ke\u010f sa niekto z n\u00e1s stane vegetari\u00e1nom.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1124x749.jpg\" alt=\"Nev&#xFD;hody vegetari&#xE1;nstva\" class=\"wp-image-429367\" style=\"width:843px;height:562px\" title=\"Nev&#xFD;hody vegetari&#xE1;nstva\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\" id=\"prijem-spracovanych-potravin\">3. M\u00f4\u017ee vies\u0165 k vy\u0161\u0161iemu pr\u00edjmu spracovan\u00fdch potrav\u00edn<\/h3>\n\n<p>Ke\u010f sa vegetari\u00e1nska strava <strong>uchop\u00ed za zl\u00fd koniec,<\/strong> m\u00f4\u017ee sa ve\u013emi jednoducho sta\u0165, \u017ee bude pln\u00e1 nevhodn\u00fdch potrav\u00edn. Ako sme u\u017e spom\u00ednali na za\u010diatku, <strong>nie v\u0161etky potraviny vhodn\u00e9 pre vegetari\u00e1nov s\u00fa automaticky vhodn\u00e9 do ka\u017edodenn\u00e9ho jed\u00e1lni\u010dka. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pod n\u00e1lepku \u201cvegetari\u00e1nske\u201d sa toti\u017e dok\u00e1\u017eu skry\u0165 r\u00f4zne cukrovinky, z\u00e1kusky, vypr\u00e1\u017ean\u00e9 potraviny, fast food \u010di napr\u00edklad sladen\u00e9 n\u00e1poje. Niekto tak m\u00f4\u017ee nadobudn\u00fa\u0165 dojem, \u017ee je v poriadku konzumova\u0165 ich pravidelne. Tieto potraviny v\u0161ak patria medzi tzv. <strong>vysoko priemyselne spracovan\u00e9 potraviny <\/strong>a s\u00fa v\u00e4\u010d\u0161inou <strong>bohat\u00e9 na cukor a tuk a chudobn\u00e9 na mikro\u017eiviny \u010di vl\u00e1kninu.<\/strong> V na\u0161ej strave by sa tak mali vyskytova\u0165 <strong>obmedzene <\/strong>bez oh\u013eadu na to, \u010di sme alebo nie sme vegetari\u00e1ni. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V pr\u00edpade t\u00fdchto potrav\u00edn v\u0161ak v\u0161etci tu\u0161\u00edme, \u017ee by sme to s nimi nemali preh\u00e1\u0148a\u0165. Medzi vysoko priemyselne spracovan\u00e9 potraviny patria ale aj r\u00f4zne produkty <strong>vyr\u00e1ban\u00e9 priamo pre vegetari\u00e1nov,<\/strong> ako napr\u00edklad v\u0161emo\u017en\u00e9 rastlinn\u00e9 \u201erezne\u201c, \u201ep\u00e1rky\u201c a in\u00e9 alternat\u00edvy m\u00e4sa a m\u00e4sov\u00fdch v\u00fdrobkov. Ani tie v\u0161ak nie s\u00fa ide\u00e1lne na to, aby sa stali ka\u017edodennou s\u00fa\u010das\u0165ou stravy vegetari\u00e1na. \u010casto toti\u017e obsahuj\u00fanadmern\u00e9 mno\u017estvo <strong>soli, konzervanty <\/strong>a\u010fal\u0161ie <strong>adit\u00edvne l\u00e1tky.<\/strong> Preto je vhodn\u00e9, aby sa na tanieri objavovali iba ob\u010das ako tak\u00e9 o\u017eivenie jed\u00e1lni\u010dka. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Jed\u00e1lni\u010dek vegetari\u00e1na by mal by\u0165 ide\u00e1lne postaven\u00fd na<strong> z\u00e1kladn\u00fdch potravin\u00e1ch,<\/strong> ako s\u00fa obilniny, strukoviny, zelenina a ovocie a t\u00e1 \u010das\u0165 \u017eivo\u010d\u00ed\u0161nych potrav\u00edn, ktor\u00fa konkr\u00e9tne formy vegetari\u00e1nstva povoluj\u00fa. Len tak bude ma\u0165 vegetari\u00e1nska strava zdravotn\u00e9 benefity a z\u00e1rove\u0148 bude m\u00f4c\u0165 \u00faspe\u0161ne predch\u00e1dza\u0165 nedostatku d\u00f4le\u017eit\u00fdch \u017eiv\u00edn.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Viac o potravin\u00e1ch vhodn\u00fdch pre vegetari\u00e1nov v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/rastlinne-alternativy-masa-ktore-su-najlepsie-kolko-bielkovin-obsahuju-a-dokazu-maso-uplne-nahradit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rastlinn\u00e9 alternat\u00edvy m\u00e4sa: Ktor\u00e9 s\u00fa najlep\u0161ie, ko\u013eko bielkov\u00edn obsahuj\u00fa a dok\u00e1\u017eu m\u00e4so \u00faplne nahradi\u0165?<\/strong><\/a><strong> <\/strong><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1124x749.jpg\" alt=\"Je vegetari&#xE1;nstvo nezdrav&#xE9;?\" class=\"wp-image-429382\" style=\"width:843px;height:562px\" title=\"Je vegetari&#xE1;nstvo nezdrav&#xE9;?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\" id=\"nutnost-suplementacie\">4. Niekedy sa nezaob\u00edde bez doplnkov v\u00fd\u017eivy<\/h3>\n\n<p>Ako sme u\u017e spomenuli vy\u0161\u0161ie, u vegetari\u00e1nstva <strong>hroz\u00ed nedostatok niektor\u00fdch \u017eiv\u00edn. <\/strong>\u010c\u00edm viac potrav\u00edn vegetari\u00e1n vyra\u010fuje, t\u00fdm sa <strong>zvy\u0161uje riziko,<\/strong> \u017ee mu bude ch\u00fdba\u0165 nejak\u00e1 d\u00f4le\u017eit\u00e1 \u017eivina. Preto by sa mal ka\u017ed\u00fd vegetari\u00e1n zauj\u00edma\u0165 o to, ak\u00e9 nutrienty si odopiera vyra\u010fovan\u00edm ur\u010dit\u00fdch potrav\u00edn. Aj ke\u010f v\u0161ak bude ma\u0165 tieto vedomosti a bude sa sna\u017ei\u0165 o pestr\u00fd a vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek,<strong> je mo\u017en\u00e9, \u017ee sa nevyhne u\u017e\u00edvaniu doplnkov v\u00fd\u017eivy. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Deficity mikronutrientov by sme nemali bra\u0165 na \u013eahk\u00fa v\u00e1hu, preto\u017ee so sebou m\u00f4\u017eu nies\u0165 r\u00f4zne <strong>zdravotn\u00e9 probl\u00e9my. <\/strong>Vegetari\u00e1ni by tak mali po\u010d\u00edta\u0165 s t\u00fdm, \u017ee pre zachovanie dobr\u00e9ho zdravia je vhodn\u00e9 <strong>pravidelne absolvova\u0165 odbery krvi<\/strong> <strong>a v pr\u00edpade potreby doplni\u0165 \u017eiviny nielen stravou, ale aj doplnkami v\u00fd\u017eivy.<\/strong><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1124x749.jpg\" alt=\"Ak&#xE9; &#x17E;iviny m&#xF4;&#x17E;u ch&#xFD;ba&#x165; pri vegetari&#xE1;nstve?\" class=\"wp-image-429397\" style=\"width:843px;height:562px\" title=\"Ak&#xE9; &#x17E;iviny m&#xF4;&#x17E;u ch&#xFD;ba&#x165; pri vegetari&#xE1;nstve?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cim_su_specificke_ine_formy_vegetarianstva\"><\/span>\u010c\u00edm s\u00fa \u0161pecifick\u00e9 in\u00e9 formy vegetari\u00e1nstva?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>U ka\u017edej formy vegetari\u00e1nstva hrozia deficity niektor\u00fdch \u017eiv\u00edn, a to jednoducho preto, \u017ee je <strong>dlhodobo obmedzen\u00fd pr\u00edjem niektor\u00fdch skup\u00edn potrav\u00edn. <\/strong>Aj lakto-ovo vegetari\u00e1nstvo, ktor\u00e9mu sme sa doteraz venovali, nie je bez riz\u00edk a to napriek tomu, \u017ee patr\u00ed medzi tie menej striktn\u00e9 formy tohto stravovacieho smeru.<strong> \u010c\u00edm sa v\u0161ak mno\u017estvo vylu\u010dovan\u00fdch potrav\u00edn zvy\u0161uje, t\u00fdm s\u00fa v\u00e4\u010d\u0161ie aj rizika nutri\u010dn\u00fdch deficitov. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Veg\u00e1ni <\/strong>maj\u00fa najv\u00e4\u010d\u0161ie riziko nedostatku \u017eiv\u00edn. Ke\u010f\u017ee nekonzumuj\u00fa \u017eiadne \u017eivo\u010d\u00ed\u0161ne potraviny, je pre nich prakticky nemo\u017en\u00e9 prija\u0165 v strave dostatok <strong>vitam\u00ednu B12<\/strong> a nezaob\u00eddu sa tak bez jeho suplement\u00e1cie. V\u00e4\u010d\u0161\u00ed probl\u00e9m m\u00f4\u017ee predstavova\u0165 aj pr\u00edjem u\u017e spom\u00ednan\u00e9ho <strong>vitam\u00ednu D, \u017eeleza, zinku a omega-3 MK.<\/strong> K nim sa navy\u0161e prid\u00e1va riziko nedostatku <strong>v\u00e1pniku, j\u00f3du a bielkov\u00edn.<\/strong> Ak v\u00e1s t\u00e9ma veg\u00e1nstva a jeho \u00faskal\u00ed zauj\u00edma viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010fal\u0161\u00ed \u010dl\u00e1nok<strong> <a href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ktor\u00e9 \u017eiviny ch\u00fdbaj\u00fa veg\u00e1nom naj\u010dastej\u0161ie a ako ich doplni\u0165?<\/a><\/strong><\/li>\n\n\n\n<li><strong>Ovo-vegetari\u00e1nom,<\/strong> ktor\u00ed zo \u017eivo\u010d\u00ed\u0161nych potrav\u00edn maj\u00fa v jed\u00e1lni\u010dkuiba <strong>vajcia<\/strong>, m\u00f4\u017ee navy\u0161e okrem spom\u00ednan\u00fdch \u017eiv\u00edn ch\u00fdba\u0165 <strong>v\u00e1pnik. <\/strong>Ich najlep\u0161\u00ed zdroj, \u010di\u017ee <strong>mlie\u010dne v\u00fdrobky,<\/strong> toti\u017e t\u00edto vegetari\u00e1ni nekonzumuj\u00fa. <\/li>\n\n\n\n<li>Naopak <strong>lakto-vegetari\u00e1ni, <\/strong>ktor\u00ed nekonzumuj\u00fa <strong>vajcia<\/strong>, m\u00f4\u017eu ma\u0165 v\u00e4\u010d\u0161\u00ed probl\u00e9m prija\u0165 zo stravy <strong>vitam\u00edn D. <\/strong><\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1124x750.jpg\" alt=\"Rizik&#xE1; vegetari&#xE1;nstva\" class=\"wp-image-429412\" style=\"width:843px;height:563px\" title=\"Rizik&#xE1; vegetari&#xE1;nstva\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_vegetarianstvo_zdravsie_ako_bezna_racionalna_strava\"><\/span>Je vegetari\u00e1nstvo zdrav\u0161ie ako be\u017en\u00e1 racion\u00e1lna strava?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V\u0161eobecne by sa dalo poveda\u0165, \u017ee <strong>m\u00f4\u017ee by\u0165.<\/strong> Rovnako v\u0161ak m\u00f4\u017ee by\u0165 zdraviu prospe\u0161nej\u0161ia aj klasick\u00e1 strava s obsahom v\u0161etk\u00fdch potravinov\u00fdch skup\u00edn. V oboch pr\u00edpadoch sa toti\u017e d\u00e1 jed\u00e1lni\u010dek zostavi\u0165 spr\u00e1vne a ma\u0165 mnoho zdravotn\u00fdch benefitov. Z\u00e1rove\u0148 sa v\u0161ak d\u00e1 jednoducho vytvori\u0165 tak\u00fd, ktor\u00fd je pln\u00fd nevhodn\u00fdch priemyselne spracovan\u00fdch potrav\u00edn.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ak v\u0161ak hovor\u00edme o spr\u00e1vne zostavenej vegetari\u00e1nskej a be\u017enej racion\u00e1lnej strave, ani jedna z nich nie je nadraden\u00e1. Obe toti\u017e dok\u00e1\u017eu podpori\u0165 zdravie svojimi benefitmi. V kone\u010dnom d\u00f4sledku tak z\u00e1le\u017e\u00ed na n\u00e1s, ktor\u00e1 z nich n\u00e1m vyhovuje viac a ktor\u00fa si zvol\u00edme.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Vegetari\u00e1nska strava naber\u00e1 postupne na popularite a to zrejme opr\u00e1vnene. Ukazuje sa toti\u017e, \u017ee m\u00e1 zna\u010dn\u00e9 <strong>zdravotn\u00e9 benefity.<\/strong> Zd\u00e1 sa, \u017ee m\u00f4\u017ee by\u0165 napr\u00edklad dobrou prevenciou <strong>srdcovo &#8211; cievnych<\/strong> \u010di <strong>n\u00e1dorov\u00fdch ochoren\u00ed<\/strong> a z\u00e1rove\u0148 m\u00f4\u017ee pom\u00f4c\u0165 udr\u017ea\u0165 <strong>zdrav\u00fa telesn\u00fa hmotnos\u0165.<\/strong> Okrem toho je aj <strong>\u0161etrnej\u0161ia k \u017eivotn\u00e9mu prostrediu. <\/strong>Ako ka\u017ed\u00fd alternat\u00edvny sp\u00f4sob stravovania, ktor\u00fd vyra\u010fuje niektor\u00e9 potravinov\u00e9 skupiny, je v\u0161ak aj vegetari\u00e1nstvo rizikov\u00e9 kv\u00f4li <strong>m\u00f4\u017en\u00e9mu nedostatku niektor\u00fdch \u017eiv\u00edn. <\/strong>Vegetari\u00e1ni by preto mali dba\u0165 na <strong>pestr\u00e9 zlo\u017eenie<\/strong> svojho jed\u00e1lni\u010dka a kvalitnou v\u00fd\u017eivou alebo pr\u00edpadne doplnkami v\u00fd\u017eivy <strong>predch\u00e1dza\u0165 nutri\u010dn\u00fdm deficitom.<\/strong><\/p>\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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>Was sind die Vorteile und Risiken einer veganen Lebensweise? Eine pflanzliche Ern\u00e4hrung wird immer beliebter, und viele Personen stellen sich genau diese Frage. Im heutigen Artikel erf\u00e4hrst du, wie sich Vegetarismus auf dein Herz und dein K\u00f6rpergewicht auswirkt und welche N\u00e4hrstoffe dir m\u00f6glicherweise fehlen, wenn du dich f\u00fcr eine vegetarische Ern\u00e4hrung entscheidest.<\/p>\n","protected":false},"author":156,"featured_media":724442,"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":[11479],"tags":[11480,11482,11481],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-724428","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ernahrung-und-gesunder-lebensstil-at","8":"tag-strava-at","9":"tag-zdravie-at","10":"tag-zdravy-zivotny-styl-at","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vegetarismus: Vorteile und Nachteile einer fleischlosen Ern\u00e4hrung - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ist Vegetarismus gesund? 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