{"id":734816,"date":"2025-07-21T10:48:45","date_gmt":"2025-07-21T08:48:45","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=734816"},"modified":"2025-07-30T16:59:30","modified_gmt":"2025-07-30T14:59:30","slug":"8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/","title":{"rendered":"8 nejd\u016fle\u017eit\u011bj\u0161\u00edch \u017eivin v t\u011bhotenstv\u00ed: Kter\u00e9 pot\u0159ebujete, kolik a kdy je doplnit"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#Ktere_ziviny_jsou_v_tehotenstvi_klicove\" title=\"Kter\u00e9 \u017eiviny jsou v t\u011bhotenstv\u00ed kl\u00ed\u010dov\u00e9?\">Kter\u00e9 \u017eiviny jsou v t\u011bhotenstv\u00ed kl\u00ed\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.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#1_Bilkoviny\" title=\"1. B\u00edlkoviny\">1. B\u00edlkoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-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.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-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.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-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.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#5_Vapnik\" title=\"5. V\u00e1pn\u00edk\">5. V\u00e1pn\u00edk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-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.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-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.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#8_Horcik\" title=\"8. Ho\u0159\u010d\u00edk\">8. Ho\u0159\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.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V t\u011bhotenstv\u00ed se v hlav\u011b budouc\u00ed maminky objev\u00ed lavina ot\u00e1zek. Co j\u00edst, aby d\u00edt\u011b rostlo zdrav\u011b? Pot\u0159ebuji <strong>vitam\u00edny<\/strong>? A kter\u00e9? Sta\u010d\u00ed mi zdrav\u00fd j\u00eddeln\u00ed\u010dek, nebo mus\u00edm v\u0161e <strong>suplementovat<\/strong>? Mo\u017en\u00e1 jste i vy v situaci, kdy chcete dop\u0159\u00e1t d\u00edt\u011bti jen to nejlep\u0161\u00ed, ale nev\u00edte, jak se vyznat v <strong>nekone\u010dn\u00e9 z\u00e1plav\u011b rad a tip\u016f<\/strong>.   <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Poj\u010fme si v tom spole\u010dn\u011b ud\u011blat po\u0159\u00e1dek. Pravdou je, \u017ee t\u011bhotensk\u00e1 strava nen\u00ed raketov\u00e1 v\u011bda. I v tomto obdob\u00ed je z\u00e1kladem <strong>pestr\u00fd <\/strong>a <strong>vyv\u00e1\u017een\u00fd j\u00eddeln\u00ed\u010dek<\/strong>, p\u0159esto v\u0161ak existuje <strong>n\u011bkolik specifick\u00fdch \u017eivin<\/strong>, kter\u00e9 si zaslou\u017e\u00ed extra pozornost. Kter\u00e9 to jsou, pro\u010d jsou tak d\u016fle\u017eit\u00e9 a jak jich p\u0159ij\u00edmat dostatek, se dozv\u00edte na n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dc\u00edch.   <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1 i to, zda je nutn\u00e9 j\u00edst za dva, nebo zda se b\u00e1t p\u0159ib\u00edr\u00e1n\u00ed v t\u011bhotenstv\u00ed, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vyziva-v-tehotenstvi-co-jist-kdy-hubnout-a-kolik-je-zdrave-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\">V\u00fd\u017eiva v t\u011bhotenstv\u00ed: Co j\u00edst, kdy hubnout a kolik je zdrav\u00e9 p\u0159ibrat?<\/a> <\/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=\"Ktere_ziviny_jsou_v_tehotenstvi_klicove\"><\/span>Kter\u00e9 \u017eiviny jsou v t\u011bhotenstv\u00ed kl\u00ed\u010dov\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V pr\u016fb\u011bhu t\u011bhotenstv\u00ed stoup\u00e1 pot\u0159eba t\u00e9m\u011b\u0159 v\u0161ech \u017eivin \u2013 od <a href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\">sacharid\u016f<\/a>, kter\u00e9 dod\u00e1vaj\u00ed <strong>energii<\/strong>, p\u0159es <a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\">b\u00edlkoviny <\/a>pot\u0159ebn\u00e9 pro <strong>r\u016fst tk\u00e1n\u00ed<\/strong> a\u017e po zdrav\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" rel=\"noreferrer noopener\">tuky <\/a>d\u016fle\u017eit\u00e9 pro <strong>v\u00fdvoj mozku d\u00edt\u011bte<\/strong>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Postupn\u011b se zvy\u0161uje i <strong>kalorick\u00e1 (energetick\u00e1) pot\u0159eba<\/strong>. Ve <strong>2. trimestru<\/strong> p\u0159ibli\u017en\u011b o <strong>250 kcal denn\u011b<\/strong> a ve <strong>3. trimestru<\/strong> a\u017e o <strong>500 kcal<\/strong>. Krom\u011b makro\u017eivin v\u0161ak t\u011blo vol\u00e1 i po vy\u0161\u0161\u00edm p\u0159\u00edjmu n\u011bkter\u00fdch <a href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitam\u00edn\u016f <\/a>a <a href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/\" target=\"_blank\" rel=\"noreferrer noopener\">miner\u00e1ln\u00edch l\u00e1tek<\/a>. Zejm\u00e9na t\u011bch, kter\u00e9 p\u0159\u00edmo ovliv\u0148uj\u00ed v\u00fdvoj plodu a zaji\u0161\u0165uj\u00ed, aby t\u011bhotenstv\u00ed prob\u00edhalo co nejhlad\u010deji. To, kter\u00e9 to jsou, si rozebereme postupn\u011b.   <\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-1124x748.jpg\" alt=\"Nejd&#x16F;le&#x17E;it&#x11B;j&#x161;&#xED; &#x17E;iviny v t&#x11B;hotenstv&#xED;\" class=\"wp-image-733862\" title=\"Nejd&#x16F;le&#x17E;it&#x11B;j&#x161;&#xED; &#x17E;iviny v t&#x11B;hotenstv&#xED;\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Bilkoviny\"><\/span>1. B\u00edlkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\">B\u00edlkoviny <\/a>jsou nezbytn\u00e9 pro <strong>r\u016fst <\/strong>a <strong>v\u00fdvoj tk\u00e1n\u00ed d\u00edt\u011bte<\/strong>. Koneckonc\u016f, jsou <strong>z\u00e1kladn\u00edm stavebn\u00edm kamenem lidsk\u00e9ho t\u011bla<\/strong>. Z\u00e1rove\u0148 podporuj\u00ed i zm\u011bny v t\u011ble matky, jako je <strong>r\u016fst d\u011blohy, prsn\u00ed tk\u00e1n\u011b<\/strong> \u010di <strong>zv\u00fd\u0161en\u00ed objemu krve.<\/strong> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tyto makro\u017eiviny se pod\u00edlej\u00ed i na <strong>tvorb\u011b hormon\u016f, enzym\u016f<\/strong> a <strong>protil\u00e1tek<\/strong>, kter\u00e9 jsou nezbytn\u00e9 pro zdrav\u00e9 fungov\u00e1n\u00ed organismu b\u011bhem t\u011bhotenstv\u00ed. Jejich dostatek nav\u00edc p\u0159isp\u00edv\u00e1 ke <strong>stabiln\u00ed hladin\u011b cukru v krvi, pocitu sytosti<\/strong> a m\u016f\u017ee pomoci i p\u0159i <strong>regulaci p\u0159ib\u00edr\u00e1n\u00ed<\/strong>. V obdob\u00ed, kdy t\u011blo pracuje pro dva, je proto kvalitn\u00ed p\u0159\u00edjem b\u00edlkovin d\u016fle\u017eitou sou\u010d\u00e1st\u00ed 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Nejlep\u0161\u00ed potravinov\u00e9 zdroje b\u00edlkovin<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>maso (va\u0159en\u00e9 nebo jinak tepeln\u011b zpracovan\u00e9)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\">ryby <\/a>(krom\u011b druh\u016f s vysok\u00fdm obsahem rtuti)<\/li>\n\n\n\n<li>vejce (dob\u0159e tepeln\u011b upraven\u00e1)<\/li>\n\n\n\n<li>s\u00fdry, jogurty a dal\u0161\u00ed ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noreferrer noopener\">lu\u0161t\u011bniny<\/a> <\/li>\n\n\n\n<li>rostlinn\u00e9 alternativy masa (<a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">seitan<\/a>, robi apod.)<\/li>\n\n\n\n<li>pseudoobiloviny (<a href=\"https:\/\/gymbeam.cz\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\">quinoa<\/a>, amarant)<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>B\u00edlkoviny z\u00edsk\u00e1te ze <strong>\u017eivo\u010di\u0161n\u00fdch <\/strong>i<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>rostlinn\u00fdch<\/strong><\/a><strong> potravin. <\/strong>Oba zdroje by v j\u00eddeln\u00ed\u010dku ur\u010dit\u011b nem\u011bly chyb\u011bt. Jen je pot\u0159eba myslet na to, \u017ee ty rostlinn\u00e9 nemaj\u00ed dostatek v\u0161ech <strong>esenci\u00e1ln\u00edch <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/aminokyseliny-deleni-funkce-v-tele-vliv-na-sportovni-vykon-a-nejlepsi-zdroje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>aminokyselin<\/strong><\/a><strong>.<\/strong> Proto je d\u016fle\u017eit\u00e9 rostlinn\u00e9 zdroje st\u0159\u00eddat a kombinovat.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Doporu\u010den\u00e1 denn\u00ed d\u00e1vka pro t\u011bhotnou \u017eenu<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Doporu\u010den\u00ed EFSA (Evropsk\u00fd \u00fa\u0159ad pro bezpe\u010dnost potravin):<strong> <\/strong>Z\u00e1kladn\u00ed minimum <strong>0,83 g\/kg t\u011blesn\u00e9 hmotnosti<\/strong> (po\u010d\u00edt\u00e1 se s hmotnost\u00ed p\u0159ed ot\u011bhotn\u011bn\u00edm)<strong> <\/strong>je t\u0159eba d\u00e1le nav\u00fd\u0161it o<strong> 9 g b\u00edlkovin ve 2. trimestru <\/strong> a <strong>28 g b\u00edlkovin ve 3. trimestru.  <\/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>Doporu\u010den\u00ed DACH (Spole\u010dnost pro v\u00fd\u017eivu n\u011bmecky mluv\u00edc\u00edch zem\u00ed): Z\u00e1kladn\u00ed minimum <strong>0,8 g\/kg TH <\/strong>je t\u0159eba d\u00e1le nav\u00fd\u0161it o<strong> 10 g b\u00edlkovin denn\u011b ve 2. i 3. trimestru.   <\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tyto doporu\u010den\u00e9 d\u00e1vky b\u00edlkovin jsou <strong>nutn\u00e9 minimum<\/strong>, kter\u00e9 by m\u011bla \u017eena v t\u011bhotenstv\u00ed denn\u011b p\u0159ijmout. Jejich pot\u0159eba se ale podstatn\u011b zvy\u0161uje, pokud jste <strong>aktivn\u00ed, cvi\u010d\u00edte<\/strong> nebo se pot\u00fdk\u00e1te s n\u011bjak\u00fdm <strong>zdravotn\u00edm probl\u00e9mem<\/strong> s vy\u0161\u0161\u00edmi n\u00e1roky na b\u00edlkoviny.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud hled\u00e1te inspiraci na dobr\u00e9 zdroje b\u00edlkovin, najdete ji v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\">Potraviny, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku.<\/a>  <\/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=\"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<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=\"2_Omega-3_mastne_kyseliny\"><\/span>2. Omega-3 mastn\u00e9 kyseliny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>A\u017e v 64 % zem\u00ed sv\u011bta maj\u00ed t\u011bhotn\u00e9 \u017eeny pravd\u011bpodobn\u011b n\u00edzk\u00fd p\u0159\u00edjem <a href=\"https:\/\/gymbeam.cz\/blog\/omega-3-mastne-kyseliny-omega-6-mastne-kyseliny-pomer\/\" target=\"_blank\" rel=\"noreferrer noopener\">omega-3 mastn\u00fdch kyselin<\/a>. P\u0159itom nap\u0159\u00edklad <strong>esenci\u00e1ln\u00ed DHA<\/strong> (kyselina dokosahexaenov\u00e1) je kl\u00ed\u010dov\u00e1 pro<strong> v\u00fdvoj mozku<\/strong> a <strong>zraku d\u00edt\u011bte<\/strong>. Nav\u00edc, jej\u00ed nedostate\u010dn\u00fd p\u0159\u00edjem je spojen se zv\u00fd\u0161en\u00fdm rizikem <strong>p\u0159ed\u010dasn\u00e9ho porodu.<\/strong><sup>[<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">2]<\/mark><\/sup> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>DHA spolu s EPA<\/strong> (kyselina eikosapentaenov\u00e1) podporuj\u00ed i spr\u00e1vnou <strong>\u010dinnost srdce<\/strong>, proto by ani ona nem\u011bla b\u00fdt opom\u00edjena. Omega-3 zdrav\u00e9 tuky ale \u010dasto v na\u0161em j\u00eddeln\u00ed\u010dku chyb\u00ed, proto\u017ee neexistuje mnoho potravinov\u00fdch zdroj\u016f, kde bychom je mohli naj\u00edt. Nemluv\u011b o tom, \u017ee jsou na n\u011b nejbohat\u0161\u00ed <strong>tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby<\/strong>, kter\u00e9 by m\u011bly t\u011bhotn\u00e9 \u017eeny j\u00edst v omezen\u00e9m mno\u017estv\u00ed. Proto se \u010dasto vyplat\u00ed s\u00e1hnout i po <a href=\"https:\/\/gymbeam.cz\/omega-3-mastne-kyseliny\" target=\"_blank\" rel=\"noreferrer noopener\">dopl\u0148ku stravy<\/a>, a to zejm\u00e9na od <strong>za\u010d\u00e1tku druh\u00e9ho trimestru.<\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Nejlep\u0161\u00ed potravinov\u00e9 zdroje omega-3 mastn\u00fdch kyselin<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>Esenci\u00e1ln\u00ed kyselina alfa-linolenov\u00e1 (ALA):<\/strong> vla\u0161sk\u00e9 o\u0159echy, <a href=\"https:\/\/gymbeam.cz\/bio-lneny-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">ln\u011bn\u00fd olej<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-lnena-semena-hneda-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">ln\u011bn\u00e1 sem\u00ednka<\/a>, <a href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" target=\"_blank\" rel=\"noreferrer noopener\">chia sem\u00ednka<\/a>, <a href=\"https:\/\/gymbeam.cz\/sprej-na-vareni-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0159epkov\u00fd olej <\/a> <\/li>\n\n\n\n<li><strong>EPA a DHA:<\/strong> tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby (<a href=\"https:\/\/gymbeam.cz\/losos-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">losos<\/a>, makrela, sle\u010f), <a href=\"https:\/\/gymbeam.cz\/tekuty-rybi-olej\" target=\"_blank\" rel=\"noreferrer noopener\">ryb\u00ed tuk<\/a><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Doporu\u010den\u00e1 denn\u00ed d\u00e1vka pro t\u011bhotnou \u017eenu<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Doporu\u010den\u00ed EFSA pro <strong>EPA a DHA: <\/strong>d\u00e1vka pro b\u011b\u017en\u00e9ho zdrav\u00e9ho \u010dlov\u011bka <strong>250 mg EPA a DHA<\/strong>, nav\u00fd\u0161en\u00e1 je\u0161t\u011b o dal\u0161\u00edch <strong>100\u2013200 mg DHA<\/strong><\/li>\n\n\n\n<li>Doporu\u010den\u00ed EFSA pro <strong>ALA:<\/strong> 0,5 % celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu (10 kcal z referen\u010dn\u00edho p\u0159\u00edjmu 2 000 kcal \u010dili 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>Doporu\u010den\u00ed DACH pro <strong>EPA a DHA: <\/strong>nen\u00ed<\/li>\n\n\n\n<li>Doporu\u010den\u00ed DACH pro <strong>ALA: <\/strong>0,5 % celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010-1124x749.jpg\" alt=\"Omega-3 mastn&#xE9; kyseliny v t&#x11B;hotenstv&#xED;\" class=\"wp-image-733879\" title=\"Omega-3 mastn&#xE9; kyseliny v t&#x11B;hotenstv&#xED;\" 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<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<p><a href=\"https:\/\/gymbeam.cz\/active-folic-acid-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kyselina listov\u00e1<\/strong><\/a><strong>, <\/strong>naz\u00fdvan\u00e1 tak\u00e9 <strong>fol\u00e1t <\/strong>nebo<strong> vitam\u00edn B9,<\/strong> pat\u0159\u00ed mezi ty vitam\u00edny pro t\u011bhotn\u00e9 \u017eeny, kter\u00e9 se doporu\u010duje suplementovat. A to dokonce u\u017e p\u0159ed samotn\u00fdm ot\u011bhotn\u011bn\u00edm. Tato esenci\u00e1ln\u00ed \u017eivina toti\u017e podporuje samotn\u00fd <strong>v\u00fdvoj plodu<\/strong>, proto\u017ee se pod\u00edl\u00ed na <strong>r\u016fstu z\u00e1rode\u010dn\u00fdch tk\u00e1n\u00ed<\/strong> a zejm\u00e9na v prvn\u00edm trimestru je jej\u00ed dostate\u010dn\u00fd p\u0159\u00edjem d\u016fle\u017eit\u00fd pro p\u0159edch\u00e1zen\u00ed poruch neur\u00e1ln\u00ed trubice.   <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Krom\u011b toho m\u00e1 vliv nap\u0159\u00edklad i na norm\u00e1ln\u00ed <strong>tvorbu krve<\/strong> nebo spr\u00e1vnou \u010dinnost <strong>psychiky<\/strong>. Vyplat\u00ed se m\u00edt j\u00ed dostatek je\u0161t\u011b p\u0159ed ot\u011bhotn\u011bn\u00edm, aby bylo va\u0161e t\u011blo dob\u0159e p\u0159ipraveno na t\u011bhotenstv\u00ed. Obzvl\u00e1\u0161\u0165 podstatn\u00fd je <strong>m\u011bs\u00edc p\u0159ed za\u010d\u00e1tkem t\u011bhotenstv\u00ed.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21]<\/mark><\/sup> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Je fol\u00e1t a kyselina listov\u00e1 tot\u00e9\u017e?<\/h3>\n\n<p>Tyto dva n\u00e1zvy se b\u011b\u017en\u011b zam\u011b\u0148uj\u00ed. P\u0159itom je mezi nimi rozd\u00edl, kter\u00fd v\u00e1m m\u016f\u017ee pomoci rozhodnout se, po kter\u00e9m dopl\u0148ku stravy s\u00e1hnout.  <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Fol\u00e1ty <\/strong>mohou m\u00edt n\u011bkolik podob. Nach\u00e1zej\u00ed se <strong>p\u0159irozen\u011b v <\/strong><strong>potravin\u00e1ch <\/strong>a v\u011bt\u0161ina z nich se v t\u011ble mus\u00ed p\u0159em\u011bnit na <strong>aktivn\u00ed formu 5-methyltetrahydrofol\u00e1t (5-MTHF)<\/strong>, aby je t\u011blo mohlo vyu\u017e\u00edt.  <\/li>\n\n\n\n<li><strong>V potravin\u00e1ch se tvo\u0159\u00ed i 5-MTHF<\/strong> neboli forma fol\u00e1tu p\u0159ipraven\u00e1 plnit svou roli v t\u011ble hned. Ty nejlep\u0161\u00ed zdroje obsahuj\u00ed i 5-MTHF. <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/kyselina-listova-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Kyselina listov\u00e1 (kyselina pteroylmonoglutamov\u00e1)<\/a> je <strong>syntetick\u00e1 forma<\/strong> a b\u011b\u017en\u011b ji najdete v suplementech.<strong> <\/strong>Aby se mohla v t\u011ble vyu\u017e\u00edt, mus\u00ed se tak\u00e9 p\u0159em\u011bnit na 5-MTHF.<\/li>\n\n\n\n<li>V dopl\u0148c\u00edch se u\u017e dnes ale \u010dasto pou\u017e\u00edv\u00e1 i <a href=\"https:\/\/gymbeam.cz\/active-folic-acid-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>syntetick\u00fd 5-methyltetrahydrofol\u00e1t (5-MTHF)<\/strong><\/a><strong>, <\/strong>kter\u00fd nepot\u0159ebuje dal\u0161\u00ed p\u0159em\u011bnu a je l\u00e9pe biologicky dostupn\u00fd. <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Mo\u017enost\u00ed je opravdu hodn\u011b. Jak tedy spr\u00e1vn\u011b doplnit tento vitam\u00edn? V prvn\u00ed \u0159ad\u011b se ujist\u011bte, \u017ee j\u00edte dostatek <strong>p\u0159irozen\u00fdch potravinov\u00fdch zdroj\u016f fol\u00e1tu<\/strong>. Jako suplement v\u00e1m dob\u0159e poslou\u017e\u00ed <strong>syntetick\u00e1 kyselina listov\u00e1<\/strong> i <strong>aktivn\u00ed forma fol\u00e1tu 5-MTHF <\/strong>\u2013 ob\u011b se postaraj\u00ed o dostate\u010dn\u00fd p\u0159\u00edjem t\u00e9to \u017eiviny. Je jen na v\u00e1s, po kter\u00e9 s\u00e1hnete.    <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u017deny s <strong>poruchou metabolismu fol\u00e1tu<\/strong> by m\u011bly ur\u010dit\u011b suplementovat u\u017e aktivn\u00ed formu, ale u zdrav\u00fdch \u017een nen\u00ed z\u00e1sadn\u00ed rozd\u00edl v tom, jak dob\u0159e t\u011blo tyto 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Nejlep\u0161\u00ed potravinov\u00e9 zdroje kyseliny listov\u00e9<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>listov\u00e1 zelenina<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noreferrer noopener\">lu\u0161t\u011bniny<\/a><\/li>\n\n\n\n<li>pomeran\u010d<\/li>\n\n\n\n<li>grapefruit<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u0161\u00eddy<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\">o\u0159echy<\/a><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Doporu\u010den\u00e1 denn\u00ed d\u00e1vka pro t\u011bhotnou \u017eenu<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Doporu\u010den\u00ed 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>Doporu\u010den\u00ed 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>Pr\u016fm\u011brn\u00e1 dosp\u011bl\u00e1 \u017eena, kter\u00e1 <strong>nen\u00ed t\u011bhotn\u00e1<\/strong>, by m\u011bla podle EFSA p\u0159ij\u00edmat denn\u011b <strong>330 \u03bcg<\/strong> kyseliny listov\u00e9. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-1124x751.jpg\" alt=\"Kyselina listov&#xE1; v t&#x11B;hotenstv&#xED;\" class=\"wp-image-733896\" title=\"Kyselina listov&#xE1; v t&#x11B;hotenstv&#xED;\" 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<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<p>Podle \u00fadaj\u016f Sv\u011btov\u00e9 zdravotnick\u00e9 organizace (WHO) m\u00e1 celosv\u011btov\u011b <strong>v\u00edce ne\u017e 20 %<\/strong> t\u011bhotn\u00fdch \u017een <strong>an\u00e9mii (chudokrevnost) z nedostatku <\/strong><a href=\"https:\/\/gymbeam.cz\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eeleza<\/strong><\/a><strong>. <\/strong>P\u0159itom jde o \u017eivinu, kterou t\u011blo \u017eeny v t\u011bhotenstv\u00ed nutn\u011b pot\u0159ebuje. M\u00e1 toti\u017e kl\u00ed\u010dovou roli v <strong>energetick\u00e9m metabolismu<\/strong> a obzvl\u00e1\u0161t\u011b v t\u011bhotenstv\u00ed je jej\u00ed spot\u0159eba vysok\u00e1, proto\u017ee ji t\u011blo vyu\u017e\u00edv\u00e1 pro r\u016fst a v\u00fdvoj plodu. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u017delezo se nav\u00edc pod\u00edl\u00ed na p\u0159enosu kysl\u00edku v t\u011ble a funkci imunitn\u00edho 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Nejlep\u0161\u00ed potravinov\u00e9 zdroje \u017eeleza<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017eivo\u010di\u0161n\u00e9 potraviny<\/strong>: hov\u011bz\u00ed maso, vep\u0159ov\u00e9 maso, vaje\u010dn\u00fd \u017eloutek<\/li>\n\n\n\n<li><strong>rostlinn\u00e9 potraviny<\/strong>: listov\u00e1 zelenina (nap\u0159. \u0161pen\u00e1t), <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\">o\u0159echy a semena<\/a> (<a href=\"https:\/\/gymbeam.cz\/bio-slunecnicova-seminka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">slune\u010dnicov\u00e1 sem\u00ednka<\/a>, <a href=\"https:\/\/gymbeam.cz\/mandle-raw1.html\" target=\"_blank\" rel=\"noreferrer noopener\">mandle<\/a>), lu\u0161t\u011bniny (<a href=\"https:\/\/gymbeam.cz\/cocka-cervena-loupana-cela-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u010do\u010dka<\/a>, hr\u00e1ch), ovesn\u00e9 vlo\u010dky<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u017divo\u010di\u0161n\u00e9 potraviny obsahuj\u00ed tzv. <strong>hemov\u00e9 \u017eelezo<\/strong>, kter\u00e9 je l\u00e9pe vyu\u017eiteln\u00e9 organismem ne\u017e nehemov\u00e9 z rostlinn\u00fdch zdroj\u016f. Jeho vst\u0159ebatelnost se ale d\u00e1 zv\u00fd\u0161it nap\u0159\u00edklad <strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00ednem C<\/strong><\/a> \u2013 na n\u011bj je bohat\u00e1 nap\u0159\u00edklad paprika, citrusov\u00e9 plody, bobulovit\u00e9 ovoce nebo kiwi.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Doporu\u010den\u00e1 denn\u00ed d\u00e1vka pro t\u011bhotnou \u017eenu<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Doporu\u010den\u00ed 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>Doporu\u010den\u00ed 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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=\"5_Vapnik\"><\/span>5. V\u00e1pn\u00edk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><a href=\"https:\/\/gymbeam.cz\/vapnik\" target=\"_blank\" rel=\"noreferrer noopener\">V\u00e1pn\u00edk <\/a>je nejroz\u0161\u00ed\u0159en\u011bj\u0161\u00ed miner\u00e1ln\u00ed l\u00e1tka v t\u011ble \u2013 tvo\u0159\u00ed a\u017e <strong>2 % hmotnosti<\/strong>, p\u0159i\u010dem\u017e a\u017e 99 % je ulo\u017eeno v kostech. Zbytek ale pln\u00ed nem\u00e9n\u011b d\u016fle\u017eit\u00e9 funkce \u2013 pod\u00edl\u00ed se nap\u0159\u00edklad na <strong>stahov\u00e1n\u00ed sval\u016f, p\u0159enosu nervov\u00fdch sign\u00e1l\u016f<\/strong> nebo <strong>\u010dinnosti hormon\u016f<\/strong> a <strong>enzym\u016f<\/strong>.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V t\u011bhotenstv\u00ed je nezastupiteln\u00fd u\u017e od za\u010d\u00e1tku. Podporuje toti\u017e <strong>d\u011blen\u00ed bun\u011bk, tvorbu tk\u00e1n\u00ed<\/strong> a pozd\u011bji <strong>mineralizaci kost\u00ed<\/strong> plodu. Jak d\u00edt\u011b roste, \u010derp\u00e1 z t\u011bla matky st\u00e1le v\u011bt\u0161\u00ed mno\u017estv\u00ed v\u00e1pn\u00edku, a proto je d\u016fle\u017eit\u00e9, aby si budouc\u00ed maminka udr\u017eovala dostate\u010dn\u00fd p\u0159\u00edjem v\u00e1pn\u00edku i pro ochranu vlastn\u00edch 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Nejlep\u0161\u00ed potravinov\u00e9 zdroje v\u00e1pn\u00edku<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>ml\u00e9\u010dn\u00e9 v\u00fdrobky, zejm\u00e9na tvrd\u00e9 s\u00fdry<\/li>\n\n\n\n<li>vaje\u010dn\u00fd \u017eloutek<\/li>\n\n\n\n<li>m\u00e1k<\/li>\n\n\n\n<li>mandle<\/li>\n\n\n\n<li>hl\u00e1vkov\u00e9 zel\u00ed<\/li>\n\n\n\n<li>\u0161pen\u00e1t<\/li>\n\n\n\n<li>brokolice<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V\u00e1pn\u00edk je v rostlinn\u00fdch i \u017eivo\u010di\u0161n\u00fdch potravin\u00e1ch, ale z t\u011bch \u017eivo\u010di\u0161n\u00fdch je <strong>l\u00e9pe vst\u0159ebateln\u00fd<\/strong>. Rostlinn\u00e9 zdroje toti\u017e obsahuj\u00ed antinutrienty, jako je <strong>kyselina fytov\u00e1, oxal\u00e1ty<\/strong> a dal\u0161\u00ed l\u00e1tky, kter\u00e9 <strong>sni\u017euj\u00ed jeho dostupnost pro t\u011blo<\/strong>. I tak ale jde o kvalitn\u00ed zdroje, jen mus\u00edme po\u010d\u00edtat s t\u00edm, \u017ee zat\u00edmco ze \u017eivo\u010di\u0161n\u00fdch se vst\u0159eb\u00e1 <strong>30 % v\u00e1pn\u00edku<\/strong>, z t\u011bch rostlinn\u00fdch z\u00edsk\u00e1me jen 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Doporu\u010den\u00e1 denn\u00ed d\u00e1vka pro t\u011bhotnou \u017eenu<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Doporu\u010den\u00ed EFSA: <strong>950\u20131000 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>Doporu\u010den\u00ed 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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-1124x749.jpg\" alt=\"V&#xE1;pn&#xED;k v t&#x11B;hotenstv&#xED;\" class=\"wp-image-733913\" title=\"V&#xE1;pn&#xED;k v t&#x11B;hotenstv&#xED;\" 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<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<p>Podle p\u0159ehledov\u00e9 studie z roku 2016 m\u00e1 kolem 57 % t\u011bhotn\u00fdch \u017een v Evrop\u011b nedostatek <a href=\"https:\/\/gymbeam.cz\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\">vitam\u00ednu D<\/a>. Ten sice vznik\u00e1 v k\u016f\u017ei <strong>p\u016fsoben\u00edm slune\u010dn\u00edho z\u00e1\u0159en\u00ed<\/strong>, ale v na\u0161ich zem\u011bpisn\u00fdch \u0161\u00ed\u0159k\u00e1ch jsou podm\u00ednky pro jeho tvorbu p\u0159\u00edzniv\u00e9 <strong>jen n\u011bkolik m\u011bs\u00edc\u016f v roce<\/strong> a v potravin\u00e1ch se vyskytuje jen omezen\u011b.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>P\u0159itom jde o <a href=\"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/\" target=\"_blank\" rel=\"noreferrer noopener\">mikro\u017eivinu<\/a>, kter\u00e1 je nezbytn\u00e1 pro <strong>metabolismus v\u00e1pn\u00edku<\/strong> a <strong>zdrav\u00fd v\u00fdvoj kost\u00ed<\/strong> plodu. N\u011bkter\u00e9 studie dokonce spojuj\u00ed jeho nedostatek se zv\u00fd\u0161en\u00fdm rizikem <strong>preeklampsie <\/strong>(v\u00e1\u017en\u00e9 onemocn\u011bn\u00ed u t\u011bhotn\u00fdch \u017een spojen\u00e9 s vysok\u00fdm krevn\u00edm tlakem) a <strong>p\u0159ed\u010dasn\u00e9ho porodu<\/strong>. I proto se budouc\u00edm mamink\u00e1m doporu\u010duje nechat si hladinu vitam\u00ednu D zkontrolovat a podle v\u00fdsledk\u016f ho c\u00edlen\u011b doplnit vhodn\u00fdmi potravinami nebo dopl\u0148ky stravy.<sup>[16]<\/sup> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Nejlep\u0161\u00ed potravinov\u00e9 zdroje vitam\u00ednu D<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby (nap\u0159. losos, sle\u010f)<\/li>\n\n\n\n<li>ryb\u00ed tuk <\/li>\n\n\n\n<li>vaje\u010dn\u00fd \u017eloutek<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Doporu\u010den\u00e1 denn\u00ed d\u00e1vka pro t\u011bhotnou \u017eenu<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Doporu\u010den\u00ed 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>Doporu\u010den\u00ed 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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-1124x749.png\" alt=\"Vitam&#xED;n D v t&#x11B;hotenstv&#xED;\" class=\"wp-image-733930\" title=\"Vitam&#xED;n D v t&#x11B;hotenstv&#xED;\" 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<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<p>V t\u011bhotenstv\u00ed se zvy\u0161uje i pot\u0159eba j\u00f3du, kter\u00fd je kl\u00ed\u010dov\u00fd pro <strong>spr\u00e1vn\u00fd v\u00fdvoj mozku d\u00edt\u011bte<\/strong> a jeho <strong>kognitivn\u00edch funkc\u00ed<\/strong>, jako je my\u0161len\u00ed, u\u010den\u00ed \u010di nap\u0159\u00edklad pam\u011b\u0165. Krom\u011b toho hraje velkou roli i ve <strong>fungov\u00e1n\u00ed \u0161t\u00edtn\u00e9 \u017el\u00e1zy<\/strong> a tvorb\u011b jej\u00edch hormon\u016f, kter\u00e9 ovliv\u0148uj\u00ed <strong>metabolismus<\/strong>, <strong>kardiovaskul\u00e1rn\u00ed syst\u00e9m<\/strong> i <strong>spot\u0159ebu kysl\u00edku.<\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Riziko nedostatku hroz\u00ed zejm\u00e9na \u017een\u00e1m, kter\u00e9 nekonzumuj\u00ed <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky, vejce<\/strong> nebo <strong>ryby<\/strong>. WHO proto zavedla <strong>jodizaci kuchy\u0148sk\u00e9 soli<\/strong>, ta je ale povinn\u00e1 pouze v n\u011bkter\u00fdch zem\u00edch Evropsk\u00e9 unie <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>S\u016fl se mus\u00ed jodizovat nap\u0159\u00edklad na Slovensku, v Rumunsku, Polsku, Slovinsku nebo It\u00e1lii, zat\u00edmco pro \u010ceskou republiku, N\u011bmecko nebo \u0158ecko je obohacov\u00e1n\u00ed soli j\u00f3dem dobrovoln\u00e9. I proto je d\u016fle\u017eit\u00e9 sledovat sv\u016fj p\u0159\u00edjem j\u00f3du a v p\u0159\u00edpad\u011b pot\u0159eby se poradit s l\u00e9ka\u0159em o vhodn\u00e9 suplementaci.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11,24]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Nejlep\u0161\u00ed potravinov\u00e9 zdroje j\u00f3du<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>jodidovan\u00e1 s\u016fl<\/li>\n\n\n\n<li>ryby (losos, tu\u0148\u00e1k)<\/li>\n\n\n\n<li>mo\u0159sk\u00e9 plody<\/li>\n\n\n\n<li>vejce<\/li>\n\n\n\n<li>ml\u00e9ko a ml\u00e9\u010dn\u00e9 v\u00fdrobky <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Doporu\u010den\u00e1 denn\u00ed d\u00e1vka pro t\u011bhotnou \u017eenu<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Doporu\u010den\u00ed 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>Doporu\u010den\u00ed DACH:<strong> 200\u2013230 \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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-1124x749.jpeg\" alt=\"J&#xF3;d v t&#x11B;hotenstv&#xED;\" class=\"wp-image-733947\" title=\"J&#xF3;d v t&#x11B;hotenstv&#xED;\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Horcik\"><\/span>8. Ho\u0159\u010d\u00edk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>A\u010dkoli se o ho\u0159\u010d\u00edku v t\u011bhotenstv\u00ed mluv\u00ed m\u00e9n\u011b ne\u017e o \u017eelezu nebo v\u00e1pn\u00edku, m\u00e1 v tomto obdob\u00ed nezastupiteln\u00e9 m\u00edsto. Podporuje toti\u017e <strong>d\u011blen\u00ed bun\u011bk<\/strong> a <strong>v\u00fdvoj plodu<\/strong> u\u017e od prvn\u00edch dn\u016f, udr\u017euje <strong>stabiln\u00ed krevn\u00ed tlak <\/strong>a ukazuje se, \u017ee m\u016f\u017ee pom\u00e1hat p\u0159edch\u00e1zet <strong>preeklampsii <\/strong>\u010di <strong>p\u0159ed\u010dasn\u00e9mu porodu.<\/strong>  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Krom\u011b toho m\u00e1 uvol\u0148uj\u00edc\u00ed \u00fa\u010dinek na svaly, \u010d\u00edm\u017e m\u016f\u017ee zm\u00edrnit ne\u017e\u00e1douc\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/svalove-krece-jak-jim-predchazet-a-zbavit-se-jich\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>k\u0159e\u010de<\/strong><\/a><strong> <\/strong>a z\u00e1rove\u0148 m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00fd v boji s <strong>migr\u00e9nami<\/strong>. Proto by budouc\u00ed maminky nem\u011bly na tuto miner\u00e1ln\u00ed l\u00e1tku zapom\u00ednat. V p\u0159\u00edpad\u011b suplementace ho\u0159\u010d\u00edku je nejlep\u0161\u00ed zvolit <strong>dob\u0159e vst\u0159ebateln\u00e9 formy<\/strong>, jako je lipozom\u00e1ln\u00ed ho\u0159\u010d\u00edk nebo jeho chel\u00e1tov\u00e9 formy, jako ho\u0159\u010d\u00edk bisglycin\u00e1t nebo mal\u00e1t.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,13]<\/mark><\/sup> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V\u00edce o ho\u0159\u010d\u00edku se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/\" target=\"_blank\" rel=\"noreferrer noopener\">K\u0159e\u010de, \u00fanava, podr\u00e1\u017ed\u011bnost nebo sp\u00e1nek. Na co dal\u0161\u00edho m\u00e1 ho\u0159\u010d\u00edk vliv? <\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Nejlep\u0161\u00ed potravinov\u00e9 zdroje ho\u0159\u010d\u00edku<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>celozrnn\u00e9 produkty<\/li>\n\n\n\n<li>ovesn\u00e9 vlo\u010dky<\/li>\n\n\n\n<li>lu\u0161t\u011bniny<\/li>\n\n\n\n<li>o\u0159echy a semena<\/li>\n\n\n\n<li>listov\u00e1 zelenina<\/li>\n\n\n\n<li>ryby<\/li>\n\n\n\n<li>mo\u0159sk\u00e9 plody<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Doporu\u010den\u00e1 denn\u00ed d\u00e1vka pro t\u011bhotnou \u017eenu<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Doporu\u010den\u00ed 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>Doporu\u010den\u00ed 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<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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>B\u011bhem t\u011bhotenstv\u00ed rostou n\u00e1roky na v\u00fd\u017eivu. T\u011blo pot\u0159ebuje <strong>v\u00edce energie, b\u00edlkovin<\/strong>, <strong>vitam\u00edn\u016f <\/strong>i <strong>miner\u00e1ln\u00edch l\u00e1tek<\/strong>. Z\u00e1rove\u0148 je t\u0159eba zam\u011b\u0159it se na n\u011bkter\u00e9 \u017eiviny v\u00edce ne\u017e na jin\u00e9, jeliko\u017e jsou pot\u0159ebn\u00e9 p\u0159\u00edmo pro v\u00fdvoj plodu a zdrav\u00fd pr\u016fb\u011bh cel\u00e9ho t\u011bhotenstv\u00ed. Jedn\u00e1 se nap\u0159\u00edklad o <strong>kyselinu listovou, omega-3 mastn\u00e9 kyseliny<\/strong> nebo <strong>\u017eelezo<\/strong>.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>I kdy\u017e jste t\u011bhotn\u00e1, z\u00e1kladem v\u00fd\u017eivy je <strong>pestr\u00e1 <\/strong>a <strong>vyv\u00e1\u017een\u00e1 strava<\/strong>. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b by v\u011bt\u0161ina \u017eivin m\u011bla poch\u00e1zet pr\u00e1v\u011b z n\u00ed. V n\u011bkter\u00fdch p\u0159\u00edpadech ale m\u016f\u017ee b\u00fdt vhodn\u00e9 doplnit vybran\u00e9 \u017eiviny i formou suplement\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Abyste m\u011bla jistotu, \u017ee p\u0159ij\u00edm\u00e1te v\u0161e, co vy a va\u0161e d\u00edt\u011b pot\u0159ebujete, je d\u016fle\u017eit\u00e9 sledovat <strong>v\u00fdsledky krevn\u00edch test\u016f <\/strong>a v p\u0159\u00edpad\u011b nedostatku n\u011bkter\u00e9 \u017eiviny v\u010das zas\u00e1hnout zm\u011bnou j\u00eddeln\u00ed\u010dku nebo u\u017e\u00edv\u00e1n\u00edm suplementu. <\/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\/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>T\u011bhotn\u00e1 \u017eena p\u0159irozen\u011b pot\u0159ebuje v\u011bt\u0161\u00ed mno\u017estv\u00ed \u017eivin. Kter\u00e9 jsou ale ty nejd\u016fle\u017eit\u011bj\u0161\u00ed? A co je nejlep\u0161\u00edm zdrojem nap\u0159\u00edklad kyseliny listov\u00e9, ho\u0159\u010d\u00edku nebo omega-3 mastn\u00fdch kyselin? A je nutn\u00e9 je suplementovat? To se do\u010dtete v tomto \u010dl\u00e1nku.   <\/p>\n","protected":false},"author":156,"featured_media":734006,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[7353,7413,7563,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-734816","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-strava-cs","9":"tag-tehotenstvi","10":"tag-vitaminy-cs","11":"tag-zdravy-zivotni-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 nejd\u016fle\u017eit\u011bj\u0161\u00edch \u017eivin v t\u011bhotenstv\u00ed: Kter\u00e9 pot\u0159ebujete, kolik a kdy je doplnit - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kter\u00e9 vitam\u00edny pot\u0159ebuje t\u011bhotn\u00e1 \u017eena? Co je zdrojem kyseliny listov\u00e9, v\u00e1pn\u00edku, \u017eeleza, ho\u0159\u010d\u00edku, j\u00f3du nebo vitam\u00ednu D a je t\u0159eba je suplementovat?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 nejd\u016fle\u017eit\u011bj\u0161\u00edch \u017eivin v t\u011bhotenstv\u00ed: Kter\u00e9 pot\u0159ebujete, kolik a kdy je doplnit - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kter\u00e9 vitam\u00edny pot\u0159ebuje t\u011bhotn\u00e1 \u017eena? Co je zdrojem kyseliny listov\u00e9, v\u00e1pn\u00edku, \u017eeleza, ho\u0159\u010d\u00edku, j\u00f3du nebo vitam\u00ednu D a je t\u0159eba je suplementovat?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-21T08:48:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-30T14:59:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"8 nejd\u016fle\u017eit\u011bj\u0161\u00edch \u017eivin v t\u011bhotenstv\u00ed: Kter\u00e9 pot\u0159ebujete, kolik a kdy je doplnit\",\"datePublished\":\"2025-07-21T08:48:45+00:00\",\"dateModified\":\"2025-07-30T14:59:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/\"},\"wordCount\":2762,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg\",\"keywords\":[\"strava\",\"t\u011bhotenstv\u00ed\",\"vitam\u00edny\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00ed styl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/\",\"name\":\"8 nejd\u016fle\u017eit\u011bj\u0161\u00edch \u017eivin v t\u011bhotenstv\u00ed: Kter\u00e9 pot\u0159ebujete, kolik a kdy je doplnit - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg\",\"datePublished\":\"2025-07-21T08:48:45+00:00\",\"dateModified\":\"2025-07-30T14:59:30+00:00\",\"description\":\"Kter\u00e9 vitam\u00edny pot\u0159ebuje t\u011bhotn\u00e1 \u017eena? Co je zdrojem kyseliny listov\u00e9, v\u00e1pn\u00edku, \u017eeleza, ho\u0159\u010d\u00edku, j\u00f3du nebo vitam\u00ednu D a je t\u0159eba je suplementovat?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg\",\"width\":1200,\"height\":628,\"caption\":\"8 najd\u00f4le\u017eitej\u0161\u00edch \u017eiv\u00edn v tehotenstve: \u010co potrebujete, ko\u013eko a kedy ich doplni\u0165\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"8 nejd\u016fle\u017eit\u011bj\u0161\u00edch \u017eivin v t\u011bhotenstv\u00ed: Kter\u00e9 pot\u0159ebujete, kolik a kdy je doplnit\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"8 nejd\u016fle\u017eit\u011bj\u0161\u00edch \u017eivin v t\u011bhotenstv\u00ed: Kter\u00e9 pot\u0159ebujete, kolik a kdy je doplnit - GymBeam Blog","description":"Kter\u00e9 vitam\u00edny pot\u0159ebuje t\u011bhotn\u00e1 \u017eena? Co je zdrojem kyseliny listov\u00e9, v\u00e1pn\u00edku, \u017eeleza, ho\u0159\u010d\u00edku, j\u00f3du nebo vitam\u00ednu D a je t\u0159eba je suplementovat?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/","og_type":"article","og_title":"8 nejd\u016fle\u017eit\u011bj\u0161\u00edch \u017eivin v t\u011bhotenstv\u00ed: Kter\u00e9 pot\u0159ebujete, kolik a kdy je doplnit - GymBeam Blog","og_description":"Kter\u00e9 vitam\u00edny pot\u0159ebuje t\u011bhotn\u00e1 \u017eena? Co je zdrojem kyseliny listov\u00e9, v\u00e1pn\u00edku, \u017eeleza, ho\u0159\u010d\u00edku, j\u00f3du nebo vitam\u00ednu D a je t\u0159eba je suplementovat?","og_url":"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/","og_site_name":"GymBeam Blog","article_published_time":"2025-07-21T08:48:45+00:00","article_modified_time":"2025-07-30T14:59:30+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg","type":"image\/jpeg"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"8 nejd\u016fle\u017eit\u011bj\u0161\u00edch \u017eivin v t\u011bhotenstv\u00ed: Kter\u00e9 pot\u0159ebujete, kolik a kdy je doplnit","datePublished":"2025-07-21T08:48:45+00:00","dateModified":"2025-07-30T14:59:30+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/"},"wordCount":2762,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg","keywords":["strava","t\u011bhotenstv\u00ed","vitam\u00edny","zdrav\u00fd \u017eivotn\u00ed styl"],"articleSection":["Strava a zdrav\u00fd \u017eivotn\u00ed styl"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/","url":"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/","name":"8 nejd\u016fle\u017eit\u011bj\u0161\u00edch \u017eivin v t\u011bhotenstv\u00ed: Kter\u00e9 pot\u0159ebujete, kolik a kdy je doplnit - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg","datePublished":"2025-07-21T08:48:45+00:00","dateModified":"2025-07-30T14:59:30+00:00","description":"Kter\u00e9 vitam\u00edny pot\u0159ebuje t\u011bhotn\u00e1 \u017eena? Co je zdrojem kyseliny listov\u00e9, v\u00e1pn\u00edku, \u017eeleza, ho\u0159\u010d\u00edku, j\u00f3du nebo vitam\u00ednu D a je t\u0159eba je suplementovat?","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg","width":1200,"height":628,"caption":"8 najd\u00f4le\u017eitej\u0161\u00edch \u017eiv\u00edn v tehotenstve: \u010co potrebujete, ko\u013eko a kedy ich doplni\u0165"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/8-nejdulezitejsich-zivin-v-tehotenstvi-ktere-potrebujete-kolik-a-kdy-je-doplnit\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"8 nejd\u016fle\u017eit\u011bj\u0161\u00edch \u017eivin v t\u011bhotenstv\u00ed: Kter\u00e9 pot\u0159ebujete, kolik a kdy je doplnit"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/734816","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=734816"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/734816\/revisions"}],"predecessor-version":[{"id":735137,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/734816\/revisions\/735137"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/734006"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=734816"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=734816"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=734816"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=734816"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=734816"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}