{"id":734000,"date":"2025-07-21T10:00:00","date_gmt":"2025-07-21T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=734000"},"modified":"2025-07-30T16:09:22","modified_gmt":"2025-07-30T14:09:22","slug":"8-najdolezitejsich-zivin-v-tehotenstve-co-potrebujete-kolko-a-kedy-ich-doplnit","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/8-najdolezitejsich-zivin-v-tehotenstve-co-potrebujete-kolko-a-kedy-ich-doplnit\/","title":{"rendered":"8 najd\u00f4le\u017eitej\u0161\u00edch \u017eiv\u00edn v tehotenstve: \u010co potrebujete, ko\u013eko a kedy ich doplni\u0165"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/8-najdolezitejsich-zivin-v-tehotenstve-co-potrebujete-kolko-a-kedy-ich-doplnit\/#Ktore_ziviny_su_v_tehotenstve_klucove\" title=\"Ktor\u00e9 \u017eiviny s\u00fa v tehotenstve k\u013e\u00fa\u010dov\u00e9?\">Ktor\u00e9 \u017eiviny s\u00fa v tehotenstve k\u013e\u00fa\u010dov\u00e9?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/8-najdolezitejsich-zivin-v-tehotenstve-co-potrebujete-kolko-a-kedy-ich-doplnit\/#1_Bielkoviny\" title=\"1. Bielkoviny\">1. Bielkoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/8-najdolezitejsich-zivin-v-tehotenstve-co-potrebujete-kolko-a-kedy-ich-doplnit\/#2_Omega-3_mastne_kyseliny\" title=\"2. Omega-3 mastn\u00e9 kyseliny\">2. Omega-3 mastn\u00e9 kyseliny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/8-najdolezitejsich-zivin-v-tehotenstve-co-potrebujete-kolko-a-kedy-ich-doplnit\/#3_Kyselina_listova\" title=\"3. Kyselina listov\u00e1\">3. Kyselina listov\u00e1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/8-najdolezitejsich-zivin-v-tehotenstve-co-potrebujete-kolko-a-kedy-ich-doplnit\/#4_Zelezo\" title=\"4. \u017delezo\">4. \u017delezo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/8-najdolezitejsich-zivin-v-tehotenstve-co-potrebujete-kolko-a-kedy-ich-doplnit\/#5_Vapnik\" title=\"5. V\u00e1pnik\">5. V\u00e1pnik<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/8-najdolezitejsich-zivin-v-tehotenstve-co-potrebujete-kolko-a-kedy-ich-doplnit\/#6_Vitamin_D\" title=\"6. Vitam\u00edn D\">6. Vitam\u00edn D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/8-najdolezitejsich-zivin-v-tehotenstve-co-potrebujete-kolko-a-kedy-ich-doplnit\/#7_Jod\" title=\"7. J\u00f3d\">7. J\u00f3d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/8-najdolezitejsich-zivin-v-tehotenstve-co-potrebujete-kolko-a-kedy-ich-doplnit\/#8_Horcik\" title=\"8. Hor\u010d\u00edk\">8. Hor\u010d\u00edk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/8-najdolezitejsich-zivin-v-tehotenstve-co-potrebujete-kolko-a-kedy-ich-doplnit\/#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>V tehotenstve sa v hlave bud\u00facej mamy spust\u00ed lav\u00edna ot\u00e1zok. \u010co jes\u0165, aby die\u0165a r\u00e1stlo zdravo? Potrebujem <strong>vitam\u00edny?<\/strong> A ktor\u00e9? Sta\u010d\u00ed mi zdrav\u00fd jed\u00e1lni\u010dek alebo mus\u00edm v\u0161etko <strong>suplementova\u0165? <\/strong>Mo\u017eno ste aj vy v situ\u00e1cii, kedy chcete dopria\u0165 die\u0165a\u0165u len to najlep\u0161ie, ale neviete, ako sa vyzna\u0165 v<strong> nekone\u010dnej z\u00e1plave r\u00e1d a tipov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010fme si v tom spolo\u010dne urobi\u0165 poriadok. Pravdou je, \u017ee tehotensk\u00e1 strava nie je raketov\u00e1 veda. Aj v tomto obdob\u00ed je z\u00e1kladom <strong>pestr\u00fd <\/strong>a<strong> vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek, <\/strong>je v\u0161ak <strong>nieko\u013eko \u0161pecifick\u00fdch \u017eiv\u00edn, <\/strong>ktor\u00e9 si zasl\u00fa\u017eia extra pozornos\u0165. Ktor\u00e9 to s\u00fa, pre\u010do s\u00fa tak\u00e9 d\u00f4le\u017eit\u00e9 a ako&nbsp; ich prij\u00edma\u0165 dostatok, sa dozviete v nasleduj\u00facich riadkoch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma aj to, \u010di je nutn\u00e9 jes\u0165 za dvoch alebo \u010di sa b\u00e1\u0165 priberania v tehotenstve, pre\u010d\u00edtajte si \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/vyziva-v-tehotenstve-co-jest-kedy-chudnut-a-kolko-je-zdrave-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\">V\u00fd\u017eiva v tehotenstve: \u010do jes\u0165, kedy chudn\u00fa\u0165 a ko\u013eko je zdrav\u00e9 pribra\u0165?<\/a> <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktore_ziviny_su_v_tehotenstve_klucove\"><\/span>Ktor\u00e9 \u017eiviny s\u00fa v tehotenstve k\u013e\u00fa\u010dov\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010das tehotenstva st\u00fapa potreba takmer v\u0161etk\u00fdch \u017eiv\u00edn \u2013 od <a href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\">sacharidov<\/a>, ktor\u00e9 dod\u00e1vaj\u00fa <strong>energiu <\/strong>cez <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\">bielkoviny<\/a> potrebn\u00e9 pre<strong> rast tkan\u00edv <\/strong>a\u017e po zdrav\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\">tuky<\/a> d\u00f4le\u017eit\u00e9 pre <strong>v\u00fdvoj mozgu die\u0165a\u0165a.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postupne sa zvy\u0161uje aj <strong>kalorick\u00e1 (energetick\u00e1) potreba. <\/strong>V <strong>2. trimestri <\/strong>pribli\u017ene o <strong>250 kcal denne<\/strong> a v <strong>3. trimestri <\/strong>a\u017e o<strong> 500 kcal.<\/strong> Okrem makro\u017eiv\u00edn v\u0161ak telo vol\u00e1 aj po vy\u0161\u0161om pr\u00edjme niektor\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitam\u00ednov<\/a> a <a href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-vitaminmi-na-co-sluzia-ako-spoznat-nedostatok-a-kolko-ich-prijimat\/\" target=\"_blank\" rel=\"noreferrer noopener\">miner\u00e1lnych l\u00e1tok<\/a>. Najm\u00e4 t\u00fdch, ktor\u00e9 priamo ovplyv\u0148uj\u00fa v\u00fdvoj plodu a zabezpe\u010duj\u00fa, aby tehotenstvo prebiehalo \u010do najhlad\u0161ie. Ktor\u00e9 to s\u00fa, si rozoberieme postupne.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-1124x748.jpg\" alt=\"Najd\u00f4le\u017eitej\u0161ie \u017eiviny v tehotenstve\" class=\"wp-image-733862\" title=\"Najd\u00f4le\u017eitej\u0161ie \u017eiviny v tehotenstve\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Bielkoviny\"><\/span>1. Bielkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\">Bielkoviny<\/a> s\u00fa nevyhnutn\u00e9 pre <strong>rast <\/strong>a <strong>v\u00fdvoj tkan\u00edv die\u0165a\u0165a. <\/strong>Koniec koncov, s\u00fa <strong>z\u00e1kladn\u00fdm stavebn\u00fdm kame\u0148om \u013eudsk\u00e9ho tela. <\/strong>Z\u00e1rove\u0148 podporuj\u00fa aj zmeny v tele matky, ako je <strong>rast maternice, prsn\u00e9ho tkaniva <\/strong>\u010di <strong>zv\u00fd\u0161enie objemu krvi.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto makro\u017eiviny sa podie\u013eaj\u00fa aj na<strong> tvorbe horm\u00f3nov, enz\u00fdmov <\/strong>a <strong>protil\u00e1tok,<\/strong> ktor\u00e9 s\u00fa nevyhnutn\u00e9 pre zdrav\u00e9 fungovanie organizmu po\u010das tehotenstva. Navy\u0161e, ich dostatok prispieva k <strong>stabilnej hladine cukru v krvi, pocitu s\u00fdtosti <\/strong>a m\u00f4\u017ee pom\u00f4c\u0165 aj pri<strong> regul\u00e1cii priberania.<\/strong> V obdob\u00ed, ke\u010f telo pracuje pre dvoch, je preto kvalitn\u00fd pr\u00edjem bielkov\u00edn d\u00f4le\u017eitou s\u00fa\u010das\u0165ou v\u00fd\u017eivy. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Najlep\u0161ie potravinov\u00e9 zdroje bielkov\u00edn<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>m\u00e4so (uvaren\u00e9 alebo inak tepelne spracovan\u00e9)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\">ryby<\/a> (okrem druhov s vysok\u00fdm obsahom ortuti)<\/li>\n\n\n\n<li>vajcia (dobre tepelne upraven\u00e9)<\/li>\n\n\n\n<li>syry, jogurty a \u010fal\u0161ie mlie\u010dne v\u00fdrobky<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\">strukoviny<\/a>&nbsp;<\/li>\n\n\n\n<li>rastlinn\u00e9 alternat\u00edvny m\u00e4sa (<a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">seitan<\/a>, robi a pod.)<\/li>\n\n\n\n<li>pseudoobilniny (<a href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\">quinoa<\/a>, amarant)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bielkoviny z\u00edskate zo <strong>\u017eivo\u010d\u00ed\u0161nych <\/strong>aj<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>rastlinn\u00fdch<\/strong><\/a><strong> potrav\u00edn. <\/strong>Oba zdroje by v jed\u00e1lni\u010dku ur\u010dite nemali ch\u00fdba\u0165. Len je potrebn\u00e9 myslie\u0165 na to, \u017ee tie rastlinn\u00e9 nemaj\u00fa dostatok v\u0161etk\u00fdch <strong>esenci\u00e1lnych <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/aminokyseliny-delenie-funkcie-v-tele-vplyv-na-sportovy-vykon-a-najlepsie-zdroje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>aminokysel\u00edn<\/strong><\/a><strong>.<\/strong> Preto je d\u00f4le\u017eit\u00e9 rastlinn\u00e9 zdroje strieda\u0165 a kombinova\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka pre tehotn\u00fa \u017eenu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odpor\u00fa\u010danie EFSA (Eur\u00f3psky \u00farad pre bezpe\u010dnos\u0165 potrav\u00edn):<strong> <\/strong>Z\u00e1kladn\u00e9 minimum <strong>0,83 g\/ kg telesnej hmotnosti <\/strong>(po\u010d\u00edta sa s hmotnos\u0165ou pred otehotnen\u00edm)<strong> <\/strong>je treba \u010falej nav\u00fd\u0161i\u0165 o<strong> 9 g bielkov\u00edn v 2. trimestri<\/strong> a <strong>28 g bielkov\u00edn v 3. trimestri. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12,20]<\/mark><\/sup><\/li>\n\n\n\n<li>Odpor\u00fa\u010danie DACH (Spolo\u010dnos\u0165 pre v\u00fd\u017eivu nemecky hovoriacich kraj\u00edn): Z\u00e1kladn\u00e9 minimum <strong>0,8 g\/ kg TH&nbsp; <\/strong>je treba \u010falej nav\u00fd\u0161i\u0165 o<strong> 10 g bielkov\u00edn denne v 2. aj 3. trimestri. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12,19]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto odpor\u00fa\u010dan\u00e9 d\u00e1vky bielkov\u00edn s\u00fa <strong>nutn\u00e9 minimum,<\/strong> ktor\u00e9 by ste mali v tehotenstve denne prija\u0165. Potreba sa v\u0161ak podstatne zvy\u0161uje, pokia\u013e ste <strong>akt\u00edvna, cvi\u010d\u00edte <\/strong>alebo sa pot\u00fdkate s nejak\u00fdm <strong>zdravotn\u00fdm probl\u00e9mom <\/strong>s vy\u0161\u0161\u00edmi n\u00e1rokmi na bielkoviny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak h\u013ead\u00e1te in\u0161pir\u00e1ciu na dobr\u00e9 zdroje bielkov\u00edn, n\u00e1jdete ju v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Potraviny, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49306,63748,63754,67672,69649,72604\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Omega-3_mastne_kyseliny\"><\/span>2. Omega-3 mastn\u00e9 kyseliny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u017e v 64 % kraj\u00edn sveta maj\u00fa tehotn\u00e9 \u017eeny pravdepodobne n\u00edzky pr\u00edjem <a href=\"https:\/\/gymbeam.sk\/blog\/omega-3-mastne-kyseliny-omega-6-mastne-kyseliny-pomer\/\" target=\"_blank\" rel=\"noreferrer noopener\">omega-3 mastn\u00fdch kysel\u00edn<\/a>. Pritom napr\u00edklad<strong> esenci\u00e1lna DHA<\/strong> (kyselina dokozahexa\u00e9nov\u00e1) je k\u013e\u00fa\u010dov\u00e1 pre<strong> v\u00fdvoj mozgu <\/strong>a<strong> zraku die\u0165a\u0165a. <\/strong>Navy\u0161e, jej nedostato\u010dn\u00fd pr\u00edjem je spojen\u00fd so zv\u00fd\u0161en\u00fdm rizikom <strong>pred\u010dasn\u00e9ho p\u00f4rodu. <\/strong><sup>[<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>DHA spolu s EPA <\/strong>(kyselina eikozapenta\u00e9nov\u00e1) podporuj\u00fa aj spr\u00e1vnu <strong>\u010dinnos\u0165 srdca, <\/strong>preto by ani ona nemala by\u0165 opom\u00ednan\u00e1. Omega-3 zdrav\u00e9 tuky v\u0161ak \u010dasto v na\u0161om jed\u00e1lni\u010dku ch\u00fdbaj\u00fa, preto\u017ee nie je ve\u013ea potravinov\u00fdch zdrojov, kde by sme ich mohli n\u00e1js\u0165. Nehovoriac o tom, \u017ee s\u00fa na ne najbohat\u0161ie <strong>tu\u010dn\u00e9 morsk\u00e9 ryby, <\/strong>ktor\u00e9 by mali tehotn\u00e9 \u017eeny jes\u0165 v obmedzenom mno\u017estve. Preto sa \u010dasto oplat\u00ed siahnu\u0165 aj po <a href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" rel=\"noreferrer noopener\">doplnku v\u00fd\u017eivy<\/a>, a to najm\u00e4 od <strong>za\u010diatku druh\u00e9ho trimestra. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,15,21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Najlep\u0161ie potravinov\u00e9 zdroje omega-3 mastn\u00fdch kysel\u00edn<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Esenci\u00e1lna kyselina alfa-linol\u00e9nov\u00e1 (ALA):<\/strong> vla\u0161sk\u00e9 orechy, <a href=\"https:\/\/gymbeam.sk\/bio-lanovy-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u013eanov\u00fd olej<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u013eanov\u00e9 semen\u00e1<\/a>, <a href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">chia semen\u00e1<\/a>, <a href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">repkov\u00fd olej&nbsp;<\/a><\/li>\n\n\n\n<li><strong>EPA a DHA:<\/strong> tu\u010dn\u00e9 morsk\u00e9 ryby (<a href=\"https:\/\/gymbeam.sk\/losos-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">losos<\/a>, makrela, sle\u010f), <a href=\"https:\/\/gymbeam.sk\/tekuty-rybi-olej\" target=\"_blank\" rel=\"noreferrer noopener\">ryb\u00ed tuk<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka pre tehotn\u00fa \u017eenu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odpor\u00fa\u010danie EFSA pre <strong>EPA a DHA: <\/strong>d\u00e1vka pre be\u017en\u00e9ho zdrav\u00e9ho \u010dloveka <strong>250 mg EPA a DHA, <\/strong>nav\u00fd\u0161en\u00e1 e\u0161te o \u010fal\u0161\u00edch <strong>100 \u2013 200 mg DHA<\/strong><\/li>\n\n\n\n<li>Odpor\u00fa\u010danie EFSA pre <strong>ALA:<\/strong> 0,5 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu (10 kcal z referen\u010dn\u00e9ho pr\u00edjmu 2000 kcal, \u010di\u017ee cca 1 g ALA) <sup>[<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">20]<\/mark><\/sup><\/li>\n\n\n\n<li>Odpor\u00fa\u010danie DACH pre <strong>EPA a DHA: <\/strong>nie je<\/li>\n\n\n\n<li>Odpor\u00fa\u010danie DACH pre <strong>ALA:&nbsp; <\/strong>0,5 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010-1124x749.jpg\" alt=\"Omega-3 mastn\u00e9 kyseliny v tehotenstve\" class=\"wp-image-733879\" title=\"Omega-3 mastn\u00e9 kyseliny v tehotenstve\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Kyselina_listova\"><\/span>3. Kyselina listov\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/active-folic-acid-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kyselina listov\u00e1<\/strong><\/a><strong>, <\/strong>naz\u00fdvan\u00e1 aj <strong>fol\u00e1t <\/strong>alebo<strong> vitam\u00edn B9,<\/strong> patr\u00ed medzi tie vitam\u00edny pre tehotn\u00e9 \u017eeny, ktor\u00e9 sa odpor\u00fa\u010da suplementova\u0165. Dokonca u\u017e pred samotn\u00fdm otehotnen\u00edm. T\u00e1to esenci\u00e1lna \u017eivina toti\u017e podporuje samotn\u00fd <strong>v\u00fdvin plodu, <\/strong>preto\u017ee sa podie\u013ea na <strong>raste z\u00e1rodo\u010dn\u00fdch tkan\u00edv <\/strong>a najm\u00e4 v prvom trimestri je jej dostato\u010dn\u00fd pr\u00edjem d\u00f4le\u017eit\u00fd pre predch\u00e1dzanie por\u00fach neur\u00e1lnej trubice.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho m\u00e1 vplyv napr\u00edklad aj na norm\u00e1lnu <strong>tvorbu krvi <\/strong>alebo spr\u00e1vnu \u010dinnos\u0165 <strong>psychiky.<\/strong> Oplat\u00ed sa ma\u0165 jej dostatok e\u0161te pred otehotnen\u00edm, aby bolo va\u0161e telo dobre pripraven\u00e9 na tehotenstvo. Obzvl\u00e1\u0161\u0165 podstatn\u00fd je <strong>mesiac pred za\u010diatkom tehotenstva. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">S\u00fa fol\u00e1t a kyselina listov\u00e1 to ist\u00e9?<\/h3>\n\n\n\n<p>Tieto dva n\u00e1zvy sa be\u017ene zamie\u0148aj\u00fa. Pritom je medzi nimi rozdiel, ktor\u00fd v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 rozhodn\u00fa\u0165, po ktorom doplnku v\u00fd\u017eivy siahnu\u0165.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fol\u00e1ty <\/strong>m\u00f4\u017eu ma\u0165 nieko\u013eko pod\u00f4b. Nach\u00e1dzaj\u00fa sa <strong>prirodzene v<\/strong> <strong>potravin\u00e1ch <\/strong>a v\u00e4\u010d\u0161ina z nich sa v tele mus\u00ed premeni\u0165 na <strong>akt\u00edvnu formu 5-metyltetrahydrofol\u00e1t (5-MTHF),<\/strong> aby ich telo mohlo vyu\u017ei\u0165.&nbsp;<\/li>\n\n\n\n<li><strong>V potravin\u00e1ch sa tvor\u00ed aj 5-MTHF, <\/strong>\u010di\u017ee forma fol\u00e1tu pripraven\u00e1 hne\u010f v tele plni\u0165 svoju \u00falohu. Tie najlep\u0161ie zdroje obsahuj\u00fa aj 5-MTHF.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/kyselina-listova-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Kyselina listov\u00e1 (kyselina pteroylmonoglutamov\u00e1)<\/a> je <strong>syntetick\u00e1 forma <\/strong>a be\u017ene ju n\u00e1jdete v suplementoch.<strong> <\/strong>Aby sa mohla v tele vyu\u017ei\u0165, tie\u017e sa mus\u00ed premeni\u0165 na 5-MTHF.<\/li>\n\n\n\n<li>V doplnkoch sa u\u017e dnes v\u0161ak \u010dasto pou\u017e\u00edva aj <a href=\"https:\/\/gymbeam.sk\/active-folic-acid-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>syntetick\u00fd 5-metyltetrahydrofol\u00e1t (5-MTHF)<\/strong><\/a><strong>, <\/strong>ktor\u00fd nepotrebuje \u010fal\u0161iu premenu a je lep\u0161ie biologicky dostupn\u00fd.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017enost\u00ed je ve\u013ea. Ako teda spr\u00e1vne doplni\u0165 tento vitam\u00edn? V prvom rade sa uistite, \u017ee jed\u00e1vate dos\u0165 <strong>prirodzen\u00fdch potravinov\u00fdch zdrojov fol\u00e1tu. <\/strong>Ako suplement v\u00e1m dobre posl\u00fa\u017ei<strong> syntetick\u00e1 kyselina listov\u00e1 <\/strong>aj <strong>akt\u00edvna forma fol\u00e1tu 5-MTHF, <\/strong>obidve sa postaraj\u00fa o dostato\u010dn\u00fd pr\u00edjem tejto \u017eiviny. Je len na v\u00e1s, po ktorej siahnete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017deny s <strong>poruchou metabolizmu fol\u00e1tu<\/strong> by mali ur\u010dite suplementova\u0165 u\u017e akt\u00edvnu formu, ale u zdrav\u00fdch \u017eien nie je z\u00e1sadn\u00fd rozdiel v tom, ako dobre telo tieto formy vyu\u017eije. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,23]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Najlep\u0161ie potravinov\u00e9 zdroje kyseliny listovej<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>listov\u00e1 zelenina<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\">strukoviny<\/a><\/li>\n\n\n\n<li>pomaran\u010d<\/li>\n\n\n\n<li>grapefruit<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u0161idy<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\">orechy<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka pre tehotn\u00fa \u017eenu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odpor\u00fa\u010danie EFSA: <strong>600 \u03bcg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li>Odpor\u00fa\u010danie DACH:<strong> 550 \u03bcg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/li>\n\n\n\n<li>Priemern\u00e1 dospel\u00e1 \u017eena, ktor\u00e1 <strong>nie je tehotn\u00e1,<\/strong> by mala pod\u013ea EFSA denne prij\u00edma\u0165<strong> 330 \u03bcg<\/strong> kyseliny listovej.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-1124x751.jpg\" alt=\"Kyselina listov\u00e1  v tehotenstve\" class=\"wp-image-733896\" title=\"Kyselina listov\u00e1  v tehotenstve\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Zelezo\"><\/span>4. \u017delezo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod\u013ea \u00fadajov Svetovej zdravotn\u00edckej organiz\u00e1cie (WHO) m\u00e1 celosvetovo <strong>viac ako 20 %<\/strong> tehotn\u00fdch \u017eien <strong>an\u00e9miu (chudokrvnos\u0165) z nedostatku <\/strong><a href=\"https:\/\/gymbeam.sk\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eeleza<\/strong><\/a><strong>. <\/strong>Pritom ide o \u017eivinu, ktor\u00fa \u017eensk\u00e9 telo po\u010das tehotenstva nutne potrebuje. M\u00e1 toti\u017e k\u013e\u00fa\u010dov\u00fa \u00falohu v <strong>energetickom metabolizme<\/strong> a obzvl\u00e1\u0161\u0165 v tehotenstve je jej spotreba vysok\u00e1, preto\u017ee ju telo vyu\u017e\u00edva pre rast a v\u00fdvoj plodu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delezo sa okrem toho podie\u013ea na prenose kysl\u00edka v tele aj funkcii imunitn\u00e9ho syst\u00e9mu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Najlep\u0161ie potravinov\u00e9 zdroje \u017eeleza<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017eivo\u010d\u00ed\u0161ne potraviny: <\/strong>hov\u00e4dzie m\u00e4so, brav\u010dov\u00e9 m\u00e4so, vaje\u010dn\u00fd \u017e\u013atok<\/li>\n\n\n\n<li><strong>rastlinn\u00e9 potraviny: <\/strong>listov\u00e1 zelenina (napr. \u0161pen\u00e1t), <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\">orechy a semen\u00e1<\/a> (<a href=\"https:\/\/gymbeam.sk\/bio-slnecnicove-semienka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">slne\u010dnicov\u00e9 semen\u00e1<\/a>, <a href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">mandle<\/a>), strukoviny (<a href=\"https:\/\/gymbeam.sk\/sosovica-cervena-lupana-cela-gymbeam.html%C5%88\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161o\u0161ovica<\/a>, hrach), ovsen\u00e9 vlo\u010dky<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017divo\u010d\u00ed\u0161ne potraviny obsahuj\u00fa tzv. <strong>hemov\u00e9 \u017eelezo,<\/strong> ktor\u00e9 je lep\u0161ie vyu\u017eite\u013en\u00e9 pre telo ako nehemov\u00e9 z rastlinn\u00fdch zdrojov. Jeho vstrebate\u013enos\u0165 sa v\u0161ak d\u00e1 zv\u00fd\u0161i\u0165 napr\u00edklad<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00ednom C<\/strong><\/a> \u2013 na neho je bohat\u00e1 napr\u00edklad paprika, citrusov\u00e9 plody, bobu\u013eovit\u00e9 ovocie alebo kiwi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka pre tehotn\u00fa \u017eenu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odpor\u00fa\u010danie EFSA: <strong>16 mg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li>Odpor\u00fa\u010danie DACH:<strong> 30 mg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vapnik\"><\/span>5. V\u00e1pnik<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/vapnik\" target=\"_blank\" rel=\"noreferrer noopener\">V\u00e1pnik<\/a> je najroz\u0161\u00edrenej\u0161ia miner\u00e1lna l\u00e1tka v tele \u2013 tvor\u00ed a\u017e <strong>2 % hmotnosti, <\/strong>pri\u010dom a\u017e 99 % je ulo\u017een\u00fdch v kostiach. Zvy\u0161ok v\u0161ak pln\u00ed nemenej d\u00f4le\u017eit\u00e9 funkcie \u2013 podie\u013ea sa napr\u00edklad na<strong> s\u0165ahovan\u00ed svalov, prenose nervov\u00fdch sign\u00e1lov<\/strong> alebo <strong>\u010dinnosti horm\u00f3nov<\/strong> a<strong> enz\u00fdmov.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tehotenstve je nezastupite\u013en\u00fd u\u017e od za\u010diatku. Podporuje toti\u017e <strong>delenie buniek, tvorbu tkan\u00edv<\/strong> a nesk\u00f4r <strong>mineraliz\u00e1ciu kost\u00ed<\/strong> plodu. Ako die\u0165a rastie, \u010derp\u00e1 z tela matky \u010doraz v\u00e4\u010d\u0161ie mno\u017estvo v\u00e1pnika a preto je d\u00f4le\u017eit\u00e9, aby si bud\u00faca mama udr\u017eiavala jeho dostato\u010dn\u00fd pr\u00edjem aj pre ochranu vlastn\u00fdch kost\u00ed. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Najlep\u0161ie potravinov\u00e9 zdroje v\u00e1pnika<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mlie\u010dne v\u00fdrobky, najm\u00e4 tvrd\u00e9 syry<\/li>\n\n\n\n<li>vaje\u010dn\u00fd \u017e\u013atok<\/li>\n\n\n\n<li>mak<\/li>\n\n\n\n<li>mandle<\/li>\n\n\n\n<li>hl\u00e1vkov\u00e1 kapusta<\/li>\n\n\n\n<li>\u0161pen\u00e1t<\/li>\n\n\n\n<li>brokolica<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e1pnik je v rastlinn\u00fdch aj \u017eivo\u010d\u00ed\u0161nych potravin\u00e1ch, ale z t\u00fdch \u017eivo\u010d\u00ed\u0161nych je <strong>lep\u0161ie vstrebate\u013en\u00fd.<\/strong> Rastlinn\u00e9 zdroje toti\u017e obsahuj\u00fa antinutrienty, ako je <strong>kyselina fytov\u00e1, oxal\u00e1ty<\/strong> a \u010fal\u0161ie l\u00e1tky, ktor\u00e9 <strong>zni\u017euj\u00fa jeho dostupnos\u0165 pre telo. <\/strong>Aj tak ale ide o kvalitn\u00e9 zdroje, len mus\u00edme po\u010d\u00edta\u0165 s t\u00fdm, \u017ee zatia\u013e \u010do zo \u017eivo\u010d\u00ed\u0161nych sa vstrebe <strong>30 % v\u00e1pnika, <\/strong>z t\u00fdch rastlinn\u00fdch z\u00edskame len cca <strong>5 % jeho obsahu. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,22]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka pre tehotn\u00fa \u017eenu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odpor\u00fa\u010danie EFSA: <strong>950 \u2013 1000 mg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li>Odpor\u00fa\u010danie DACH:<strong> 1000 mg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-1124x749.jpg\" alt=\"V\u00e1pnik  v tehotenstve\" class=\"wp-image-733913\" title=\"V\u00e1pnik  v tehotenstve\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Vitamin_D\"><\/span>6. Vitam\u00edn D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod\u013ea preh\u013eadovej \u0161t\u00fadie z roku 2016 m\u00e1 okolo 57\u202f% tehotn\u00fdch \u017eien v Eur\u00f3pe nedostatok <a href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\">vitam\u00ednu D<\/a>. Ten s\u00edce vznik\u00e1 v ko\u017ei <strong>p\u00f4soben\u00edm slne\u010dn\u00e9ho \u017eiarenia,<\/strong> no v na\u0161ich zemepisn\u00fdch \u0161\u00edrkach s\u00fa podmienky na jeho tvorbu priazniv\u00e9 <strong>len nieko\u013eko mesiacov v roku <\/strong>a v potravin\u00e1ch sa vyskytuje len obmedzene.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pritom ide o <a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-d-a-vsetko-co-o-nom-potrebujete-vediet\/\" target=\"_blank\" rel=\"noreferrer noopener\">mikro\u017eivinu<\/a>, ktor\u00e1 je nevyhnutn\u00e1 pre <strong>metabolizmus v\u00e1pnika<\/strong> a <strong>zdrav\u00fd v\u00fdvoj kost\u00ed<\/strong> plodu. Niektor\u00e9 \u0161t\u00fadie dokonca sp\u00e1jaj\u00fa jeho nedostatok so zv\u00fd\u0161en\u00fdm rizikom <strong>preeklampsie<\/strong> (v\u00e1\u017ene ochorenie u tehotn\u00fdch \u017eien spojen\u00e9 s vysok\u00fdm krvn\u00fdm tlakom) a <strong>pred\u010dasn\u00e9ho p\u00f4rodu. <\/strong>Aj preto sa bud\u00facim mami\u010dk\u00e1m odpor\u00fa\u010da necha\u0165 si hladinu vitam\u00ednu D skontrolova\u0165 a pod\u013ea v\u00fdsledkov cielene doplni\u0165 vhodn\u00fdmi potravinami alebo doplnkami v\u00fd\u017eivy. <sup>[16]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Najlep\u0161ie potravinov\u00e9 zdroje vitam\u00ednu D<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tu\u010dn\u00e9 morsk\u00e9 ryby (napr. losos, sle\u010f)<\/li>\n\n\n\n<li>ryb\u00ed tuk&nbsp;<\/li>\n\n\n\n<li>vaje\u010dn\u00fd \u017e\u013atok<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka pre tehotn\u00fa \u017eenu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odpor\u00fa\u010danie EFSA: <strong>15 \u03bcg<\/strong> <strong>(600 IU) <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li>Odpor\u00fa\u010danie DACH:<strong> 20 \u03bcg (800 IU) <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-1124x749.png\" alt=\"Vitam\u00edn D v tehotenstve\" class=\"wp-image-733930\" title=\"Vitam\u00edn D v tehotenstve\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-400x266.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-2048x1364.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Jod\"><\/span>7. J\u00f3d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V tehotenstve sa zvy\u0161uje aj potreba j\u00f3du, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd pre <strong>spr\u00e1vny v\u00fdvoj mozgu die\u0165a\u0165a<\/strong> a jeho<strong> kognit\u00edvnych funkci\u00ed, <\/strong>ako je myslenie, u\u010denie \u010di napr\u00edklad pam\u00e4\u0165. Okrem toho m\u00e1 siln\u00e9 slovo aj vo <strong>funkcii \u0161t\u00edtnej \u017e\u013eazy<\/strong> a tvorbe jej horm\u00f3nov, ktor\u00e9 ovplyv\u0148uj\u00fa <strong>metabolizmus,<\/strong> <strong>kardiovaskul\u00e1rny syst\u00e9m<\/strong> aj <strong>spotrebu kysl\u00edka. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18,21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Riziko nedostatku hroz\u00ed najm\u00e4 \u017een\u00e1m, ktor\u00e9 nekonzumuj\u00fa <strong>mlie\u010dne v\u00fdrobky, vajcia<\/strong> alebo <strong>ryby. <\/strong>WHO preto zaviedla <strong>jodiz\u00e1ciu kuchynskej soli,<\/strong> t\u00e1 je v\u0161ak povinn\u00e1 iba v niektor\u00fdch krajin\u00e1ch Eur\u00f3pskej \u00fanie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So\u013e sa mus\u00ed jodizova\u0165 napr\u00edklad na Slovensku, Rumunsku, Po\u013esku, Slovinsku alebo Taliansku, zatia\u013e \u010do pre \u010cesk\u00fa republiku, Nemecko alebo Gr\u00e9cko je obohacovanie soli j\u00f3dom dobrovo\u013en\u00e9. Aj preto je d\u00f4le\u017eit\u00e9 sledova\u0165 svoj pr\u00edjem j\u00f3du a v pr\u00edpade potreby sa poradi\u0165 s lek\u00e1rom o vhodnej suplement\u00e1cii. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11,24]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Najlep\u0161ie potravinov\u00e9 zdroje j\u00f3du<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jodidovan\u00e1 so\u013e<\/li>\n\n\n\n<li>ryby (losos, tuniak)<\/li>\n\n\n\n<li>morsk\u00e9 plody<\/li>\n\n\n\n<li>vajcia<\/li>\n\n\n\n<li>mlieko a mlie\u010dne v\u00fdrobky&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka pre tehotn\u00fa \u017eenu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odpor\u00fa\u010danie EFSA: <strong>200 \u03bcg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li>Odpor\u00fa\u010danie DACH:<strong> 200 \u2013 230 \u03bcg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-1124x749.jpeg\" alt=\"j\u00f3d v tehotenstve\" class=\"wp-image-733947\" title=\"j\u00f3d v tehotenstve\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Horcik\"><\/span>8. Hor\u010d\u00edk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hoci sa o magn\u00e9ziu v tehotenstve hovor\u00ed menej ne\u017e o \u017eeleze alebo v\u00e1pniku, m\u00e1 v tomto obdob\u00ed nezastupite\u013en\u00e9 miesto. Podporuje toti\u017e <strong>delenie buniek<\/strong> a<strong> v\u00fdvoj plodu<\/strong> u\u017e od prv\u00fdch dn\u00ed, udr\u017eiava <strong>stabiln\u00fd krvn\u00fd tlak<\/strong> a ukazuje sa, \u017ee m\u00f4\u017ee pom\u00e1ha\u0165 predch\u00e1dza\u0165 <strong>preeklampsii <\/strong>\u010di <strong>pred\u010dasn\u00e9mu p\u00f4rodu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho m\u00e1 uvo\u013e\u0148uj\u00faci \u00fa\u010dinok na svaly, \u010d\u00edm m\u00f4\u017ee zmierni\u0165 ne\u017eiaduce <a href=\"https:\/\/gymbeam.sk\/blog\/svalove-krce-ako-im-predchadzat-a-zbavit-sa-ich\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>k\u0155\u010de<\/strong><\/a><strong> <\/strong>a z\u00e1rove\u0148 m\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00fd pri boji s<strong> migr\u00e9nami.<\/strong> Preto by bud\u00face mamy nemali na t\u00fato miner\u00e1lnu l\u00e1tku zab\u00fada\u0165. V pr\u00edpade suplement\u00e1cie hor\u010d\u00edka je najlep\u0161ie zvoli\u0165 <strong>dobre vstrebate\u013en\u00e9 formy<\/strong>, ako je lipozom\u00e1lne magn\u00e9zium alebo jeho chel\u00e1tov\u00e9 formy, ako magn\u00e9zium bisglycin\u00e1t alebo mal\u00e1t.&nbsp; <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o hor\u010d\u00edku sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>K\u0155\u010de, \u00fanava, podr\u00e1\u017edenos\u0165 alebo sp\u00e1nok. Na \u010do \u010fal\u0161ie m\u00e1 hor\u010d\u00edk vplyv?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Najlep\u0161ie potravinov\u00e9 zdroje hor\u010d\u00edka<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>celozrnn\u00e9 produkty<\/li>\n\n\n\n<li>ovsen\u00e9 vlo\u010dky<\/li>\n\n\n\n<li>strukoviny<\/li>\n\n\n\n<li>orechy a semen\u00e1<\/li>\n\n\n\n<li>listov\u00e1 zelenina<\/li>\n\n\n\n<li>ryby<\/li>\n\n\n\n<li>morsk\u00e9 plody<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka pre tehotn\u00fa \u017eenu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odpor\u00fa\u010danie EFSA:<strong> 300 mg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li>Odpor\u00fa\u010danie DACH: <strong>300 mg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010das tehotenstva rast\u00fa n\u00e1roky na v\u00fd\u017eivu. Telo potrebuje <strong>viac energie, bielkov\u00edn<\/strong>, <strong>vitam\u00ednov <\/strong>aj <strong>miner\u00e1lnych l\u00e1tok. <\/strong>Z\u00e1rove\u0148, na niektor\u00e9 \u017eiviny sa treba zamera\u0165 viac ako na in\u00e9, lebo s\u00fa potrebn\u00e9 priamo pre v\u00fdvoj plodu a zdrav\u00fd priebeh cel\u00e9ho tehotenstva. Hovor\u00edme napriklad o <strong>kyseline listovej, omega-3 mastn\u00fdch kyselin\u00e1ch<\/strong> alebo <strong>\u017eeleze.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj ke\u010f ste tehotn\u00e1, z\u00e1kladom v\u00fd\u017eivy je <strong>pestr\u00e1 <\/strong>a<strong> vyv\u00e1\u017een\u00e1 strava. <\/strong>V ide\u00e1lnom pr\u00edpade by mala v\u00e4\u010d\u0161ina \u017eiv\u00edn poch\u00e1dza\u0165 pr\u00e1ve z nej. V niektor\u00fdch pr\u00edpadoch v\u0161ak m\u00f4\u017ee by\u0165 vhodn\u00e9 doplni\u0165 vybran\u00e9 \u017eiviny aj formou suplementov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby ste mali istotu, \u017ee prij\u00edmate v\u0161etko, \u010do vy a va\u0161e die\u0165a potrebujete, je d\u00f4le\u017eit\u00e9 sledova\u0165 <strong>v\u00fdsledky krvn\u00fdch testov<\/strong> a v pr\u00edpade nedostatku niektorej \u017eiviny v\u010das zasiahnu\u0165 zmenou jed\u00e1lni\u010dka alebo u\u017e\u00edvan\u00edm suplementu.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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>Tehotn\u00e1 \u017eena m\u00e1 prirodzene vy\u0161\u0161iu potrebu \u017eiv\u00edn. Ktor\u00e9 s\u00fa v\u0161ak tie najd\u00f4le\u017eitej\u0161ie? Ktor\u00e9 s\u00fa najlep\u0161ie zdroje napr\u00edklad kyseliny listovej, magn\u00e9zia alebo omega-3 mastn\u00fdch kysel\u00edn a \u010di ich treba suplementova\u0165 sa do\u010d\u00edtate v \u010dl\u00e1nku. <\/p>\n","protected":false},"author":156,"featured_media":734002,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6055,6112,6134,6082],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-734000","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-strava","9":"tag-tehotenstvo","10":"tag-vitaminy","11":"tag-zdravy-zivotny-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 najd\u00f4le\u017eitej\u0161\u00edch \u017eiv\u00edn v tehotenstve: \u010co potrebujete, ko\u013eko a kedy ich doplni\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ktor\u00e9 vitam\u00edny potrebuje tehotn\u00e1 \u017eena? 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