{"id":739061,"date":"2025-08-25T10:00:00","date_gmt":"2025-08-25T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=739061"},"modified":"2025-09-02T15:07:32","modified_gmt":"2025-09-02T13:07:32","slug":"najlacnejsi-zdroj-bielkovin-strukoviny-ich-zdravotne-benefity-a-ako-pomahaju-schudnut","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/najlacnejsi-zdroj-bielkovin-strukoviny-ich-zdravotne-benefity-a-ako-pomahaju-schudnut\/","title":{"rendered":"Najlacnej\u0161\u00ed zdroj bielkov\u00edn? Strukoviny: ich zdravotn\u00e9 benefity a ako pom\u00e1haj\u00fa schudn\u00fa\u0165"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/najlacnejsi-zdroj-bielkovin-strukoviny-ich-zdravotne-benefity-a-ako-pomahaju-schudnut\/#Co_su_strukoviny\" title=\"\u010co s\u00fa strukoviny?\">\u010co s\u00fa strukoviny?<\/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\/najlacnejsi-zdroj-bielkovin-strukoviny-ich-zdravotne-benefity-a-ako-pomahaju-schudnut\/#Preco_by_ste_ich_mali_jest_kazdy_tyzden\" title=\"Pre\u010do by ste ich mali jes\u0165 ka\u017ed\u00fd t\u00fd\u017ede\u0148?&nbsp;\">Pre\u010do by ste ich mali jes\u0165 ka\u017ed\u00fd t\u00fd\u017ede\u0148?&nbsp;<\/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\/najlacnejsi-zdroj-bielkovin-strukoviny-ich-zdravotne-benefity-a-ako-pomahaju-schudnut\/#Ake_prospesne_ziviny_obsahuju\" title=\"Ak\u00e9 prospe\u0161n\u00e9 \u017eiviny obsahuj\u00fa?&nbsp;\">Ak\u00e9 prospe\u0161n\u00e9 \u017eiviny obsahuj\u00fa?&nbsp;<\/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\/najlacnejsi-zdroj-bielkovin-strukoviny-ich-zdravotne-benefity-a-ako-pomahaju-schudnut\/#Co_su_antinutricne_latky\" title=\"\u010co s\u00fa antinutri\u010dn\u00e9 l\u00e1tky?\">\u010co s\u00fa antinutri\u010dn\u00e9 l\u00e1tky?<\/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\/najlacnejsi-zdroj-bielkovin-strukoviny-ich-zdravotne-benefity-a-ako-pomahaju-schudnut\/#Ake_zdravotne_benefity_maju_strukoviny\" title=\"Ak\u00e9 zdravotn\u00e9 benefity maj\u00fa strukoviny?&nbsp;\">Ak\u00e9 zdravotn\u00e9 benefity maj\u00fa strukoviny?&nbsp;<\/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\/najlacnejsi-zdroj-bielkovin-strukoviny-ich-zdravotne-benefity-a-ako-pomahaju-schudnut\/#Su_strukoviny_vhodne_pri_chudnuti\" title=\"S\u00fa strukoviny vhodn\u00e9 pri chudnut\u00ed?&nbsp;\">S\u00fa strukoviny vhodn\u00e9 pri chudnut\u00ed?&nbsp;<\/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\/najlacnejsi-zdroj-bielkovin-strukoviny-ich-zdravotne-benefity-a-ako-pomahaju-schudnut\/#Kto_by_nemal_jest_strukoviny\" title=\"Kto by nemal jes\u0165 strukoviny?&nbsp;\">Kto by nemal jes\u0165 strukoviny?&nbsp;<\/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\/najlacnejsi-zdroj-bielkovin-strukoviny-ich-zdravotne-benefity-a-ako-pomahaju-schudnut\/#Su_strukoviny_vhodne_pre_tehotne_zeny_a_deti\" title=\"S\u00fa strukoviny vhodn\u00e9 pre tehotn\u00e9 \u017eeny a deti?\">S\u00fa strukoviny vhodn\u00e9 pre tehotn\u00e9 \u017eeny a deti?<\/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\/najlacnejsi-zdroj-bielkovin-strukoviny-ich-zdravotne-benefity-a-ako-pomahaju-schudnut\/#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>Vedeli ste, \u017ee<strong> jedna z najv\u00fd\u017eivnej\u0161\u00edch potrav\u00edn na svete <\/strong>stoj\u00ed \u010dasto v na\u0161ich kuchyniach nepov\u0161imnut\u00e1? Strukoviny pritom u\u017e na\u0161i predkovia pova\u017eovali za skvel\u00fd zdroj energie a zdravia. Dnes ich v\u0161ak v kuchyni \u010dasto prehliadame.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A je to \u0161koda. Strukoviny s\u00fa toti\u017e nabit\u00e9 <strong>bielkovinami, vl\u00e1kninou<\/strong> a <strong>miner\u00e1lnymi l\u00e1tkami.<\/strong> K\u00fdm my na ne zab\u00fadame, v Indii s\u00fa neodmyslite\u013enou s\u00fa\u010das\u0165ou denn\u00e9ho jed\u00e1lni\u010dka a v Mexiku sa te\u0161ia a\u017e statusu n\u00e1rodn\u00e9ho pokladu. Niet divu, \u017ee ich FAO (Organiz\u00e1cia pre v\u00fd\u017eivu a po\u013enohospod\u00e1rstvo) ofici\u00e1lne ozna\u010dila za<strong> potravinu bud\u00facnosti. <\/strong>Dokonca, OSN vyhl\u00e1sila <strong>10. febru\u00e1r<\/strong> ako <strong>Svetov\u00fd de\u0148 strukov\u00edn<\/strong> (<em>World Pulses Day<\/em>). Jeho cie\u013eom je zv\u00fd\u0161i\u0165 povedomie o tom, \u017ee strukoviny s\u00fa nielen v\u00fd\u017eivn\u00e9, ale aj udr\u017eate\u013en\u00e9 pre plan\u00e9tu. <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\">V \u010dl\u00e1nku sa do\u010d\u00edtate o \u00fa\u010dinku strukov\u00edn na: <\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#glykemia\" style=\"border-radius:0px\"><strong>GLYK\u00c9MIU<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#kardiovaskularne-zdravie\" style=\"border-radius:0px\"><strong>KARDIOVASKUL\u00c1RNE ZDRAVIE<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#travenie\" style=\"border-radius:0px\"><strong>TR\u00c1VENIE<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mikrobiom\" style=\"border-radius:0px\"><strong>\u010cREVN\u00dd MIKROBI\u00d3M<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#anemia\" style=\"border-radius:0px\"><strong>AN\u00c9MIU<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oxidacny-stres\" style=\"border-radius:0px\"><strong>OXIDA\u010cN\u00dd STRES<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_su_strukoviny\"><\/span>\u010co s\u00fa strukoviny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa povie strukoviny, v\u00e4\u010d\u0161ina \u013eud\u00ed si predstav\u00ed <strong>hrach, <\/strong><a href=\"https:\/\/gymbeam.sk\/sosovica-cervena-lupana-cela-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0161o\u0161ovicu<\/strong><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/bio-cierna-fazula-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>fazu\u013eu<\/strong><\/a><strong>. <\/strong>T\u00e1to rastlinn\u00e1 rodina je v\u0161ak ove\u013ea pestrej\u0161ia, ne\u017e by ste \u010dakali. Patr\u00ed sem aj kr\u00e9mov\u00fd <a href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>c\u00edcer<\/strong><\/a><strong>, s\u00f3ja <\/strong>\u010di <a href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ara\u0161idy<\/strong><\/a><strong>, <\/strong>ktor\u00e9 s\u00edce pova\u017eujeme za orechy, no v skuto\u010dnosti s\u00fa strukovinou. V\u0161etky sp\u00e1ja jedna vec \u2013 rast\u00fa v <strong>strukoch, <\/strong>pod\u013ea ktor\u00fdch dostali aj svoj n\u00e1zov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strukoviny sprev\u00e1dzaj\u00fa \u013eudstvo u\u017e tis\u00edcro\u010dia. Boli potravinov\u00fdm <strong>pilierom starovek\u00fdch civiliz\u00e1ci\u00ed,<\/strong> od Mezopot\u00e1mie a Egypta a\u017e po Mayov v Latinskej Amerike. Do cel\u00e9ho sveta sa roz\u0161\u00edrili v\u010faka svojej skvelej v\u00fd\u017eivovej hodnote, ale aj pestovate\u013eskej odolnosti. Dnes tvoria z\u00e1klad tradi\u010dn\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/indicka-kuchyna\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>indick\u00fdch<\/strong><\/a><strong> dhalov, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/mexicka-kuchyna\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mexick\u00fdch<\/strong><\/a><strong> burritos<\/strong> \u010di napr\u00edklad <strong>stredomorsk\u00e9ho hummusu. <\/strong>Ka\u017ed\u00e1 kult\u00fara im vd\u00fdchla vlastn\u00fd pr\u00edbeh, ale jedno maj\u00fa st\u00e1le spolo\u010dn\u00e9 \u2013 s\u00fa univerz\u00e1lnou, dostupnou a nesmierne v\u00fd\u017eivnou potravinou, ktor\u00e1 by nemala ch\u00fdba\u0165 vo va\u0161om <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">zdravom jed\u00e1lni\u010dku.<\/a> <\/p>\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\/08\/iStock-1423720115-1124x749.jpg\" alt=\"\u010co s\u00fa strukoviny? \" class=\"wp-image-739082\" title=\"\u010co s\u00fa strukoviny? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1423720115-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1423720115-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1423720115-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1423720115-2048x1365.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=\"Preco_by_ste_ich_mali_jest_kazdy_tyzden\"><\/span>Pre\u010do by ste ich mali jes\u0165 ka\u017ed\u00fd t\u00fd\u017ede\u0148?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Strukoviny s\u00fa mal\u00e9, no ich pr\u00ednosy s\u00fa obrovsk\u00e9. Zas\u00fdtia, dodaj\u00fa telu \u017eiviny a dok\u00e1\u017eu podpori\u0165 napr\u00edklad zdravie<strong> srdca, tr\u00e1venie<\/strong> aj<strong> stabiln\u00fa hladinu cukru v krvi. <\/strong>Pod\u013ea odpor\u00fa\u010dan\u00ed odborn\u00edkov by sme ich mali jes\u0165 aspo\u0148 <strong>2 \u2013 3x t\u00fd\u017edenne. <\/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>Ako bonus s\u00fa <strong>prirodzene bezlepkov\u00e9, <\/strong>tak\u017ee si ich bez ob\u00e1v m\u00f4\u017eu dopria\u0165 aj \u013eudia s celiakiou, alergiou na <a href=\"https:\/\/gymbeam.sk\/blog\/lepok-je-naozaj-skodlivy-pre-kazdeho-z-nas\/\" target=\"_blank\" rel=\"noreferrer noopener\">lepok<\/a> \u010di neceliak\u00e1lnou glut\u00e9novou senzitivitou. A ke\u010f k tomu prid\u00e1me fakt, \u017ee s\u00fa <strong>lacn\u00e9, dostupn\u00e9 <\/strong>a <strong>ekologick\u00e9,<\/strong> dostaneme potravinu, ktor\u00e1 rob\u00ed dobre nielen v\u00e1m, ale aj plan\u00e9te.<\/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=\"Ake_prospesne_ziviny_obsahuju\"><\/span>Ak\u00e9 prospe\u0161n\u00e9 \u017eiviny obsahuj\u00fa?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za nen\u00e1padn\u00fdm vzh\u013eadom strukov\u00edn sa skr\u00fdva skuto\u010dn\u00e1 nutri\u010dn\u00e1 bomba. S\u00fa zdrojom <strong>makro\u017eiv\u00edn<\/strong> aj <strong>mikro\u017eiv\u00edn,<\/strong> ktor\u00e9 telu poskytuj\u00fa energiu, podporuj\u00fa zdravie a prispievaj\u00fa k prevencii r\u00f4znych ochoren\u00ed. Pozrime sa bli\u017e\u0161ie na to, ktor\u00e9 l\u00e1tky robia zo strukov\u00edn v\u00fdnimo\u010dn\u00fa potravinu.<\/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\">1. Bielkoviny&nbsp;<\/h3>\n\n\n\n<p>Strukoviny patria medzi najlep\u0161ie a najlacnej\u0161ie zdroje <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\">bielkov\u00edn<\/a>. Prote\u00edny toti\u017e tvoria v priemere<strong> 17 \u2013 40 % ich hmotnosti. <\/strong>Napr\u00edklad v 50 g surov\u00e9ho c\u00edceru sa skr\u00fdva zhurba 10 g bielkov\u00edn. Pr\u00e1ve preto s\u00fa k\u013e\u00fa\u010dovou potravinou pre <a href=\"https:\/\/gymbeam.sk\/blog\/vegetarianstvo-vyhody-a-nevyhody-stravy-bez-masa\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vegetari\u00e1nov<\/strong><\/a> aj <a href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>veg\u00e1nov<\/strong><\/a><strong> <\/strong>a pom\u00e1haj\u00fa im doplni\u0165 denn\u00fa potrebu tejto makro\u017eiviny. <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>Bielkoviny v strukovin\u00e1ch s\u00fa s\u00edce \u010diasto\u010dn\u00e9 limitovan\u00e9 ni\u017e\u0161\u00edm obsahom niektor\u00fdch esenci\u00e1lnych <a href=\"https:\/\/gymbeam.sk\/blog\/aminokyseliny-delenie-funkcie-v-tele-vplyv-na-sportovy-vykon-a-najlepsie-zdroje\/\" target=\"_blank\" rel=\"noreferrer noopener\">aminokysel\u00edn<\/a> (najm\u00e4 metion\u00ednu), no tento nedostatok sa d\u00e1 \u013eahko vyv\u00e1\u017ei\u0165 kombin\u00e1ciou s <strong>obilninami. <\/strong>Tie s\u00fa na ne naopak bohat\u00e9. Klasick\u00e9 spojenie <a href=\"https:\/\/gymbeam.sk\/ryza\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ry\u017ee<\/strong><\/a><strong> <\/strong>a <strong>fazule <\/strong>\u010di <strong>hummusu <\/strong>s <strong>pita chlebom<\/strong> tak nie je len kulin\u00e1rsky z\u00e1\u017eitok, ale aj m\u00fadra vo\u013eba z poh\u013eadu vyv\u00e1\u017een\u00e9ho jed\u00e1lni\u010dka. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ve v\u010faka bielkovin\u00e1m sa telo dok\u00e1\u017ee <strong>regenerova\u0165, budova\u0165 svaly, tvori\u0165 horm\u00f3ny, enz\u00fdmy <\/strong>\u010di <strong>protil\u00e1tky, <\/strong>ktor\u00e9 chr\u00e1nia pred infekciami. Z\u00e1rove\u0148 pom\u00e1haj\u00fa <strong>zas\u00fdti\u0165 na dlh\u0161\u00ed \u010das<\/strong>. Aj rastlinn\u00e9 bielkoviny zo strukov\u00edn teda maj\u00fa ve\u013ek\u00fd v\u00fdznam pre na\u0161e zdravie a s\u00fa skvel\u00e9 nielen pre \u013eud\u00ed, ktor\u00ed sa stravuj\u00fa<strong> \u010disto rastlinne, <\/strong>ale aj pre <strong>\u0161portovcov <\/strong>a ka\u017ed\u00e9ho, kto chce ma\u0165 v strave <strong>dostatok <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kvalitn\u00fdch bielkov\u00edn<\/strong><\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\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\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1124x749.jpg\" alt=\"Bielkoviny v strukovin\u00e1ch \" class=\"wp-image-739100\" title=\"Bielkoviny v strukovin\u00e1ch \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Komplexn\u00e9 sacharidy<\/h3>\n\n\n\n<p>Strukoviny s\u00fa bohat\u00fdm zdrojom komplexn\u00fdch <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 sa na rozdiel od jednoduch\u00fdch cukrov <strong>tr\u00e1via pomal\u0161ie. <\/strong>V\u010faka tomu<strong> dod\u00e1vaj\u00fa energiu postupne <\/strong>a pom\u00e1haj\u00fa predch\u00e1dza\u0165 prudk\u00fdm v\u00fdkyvom cukru v krvi a celkovej energie. To ocenia nielen \u013eudia s cukrovkou, ale ka\u017ed\u00fd, kto sa chce c\u00edti\u0165<strong> dlh\u0161ie s\u00fdty<\/strong> a<strong> pln\u00fd energie. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie je preto n\u00e1hoda, \u017ee komplexn\u00e9 sacharidy maj\u00fa pr\u00e1vom ve\u013ek\u00fd podiel v <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">pestrej a vyv\u00e1\u017eenej strave<\/a>. S\u00fa toti\u017e <strong>hlavn\u00fdm zdrojom energie <\/strong>pre na\u0161e telo aj mozog. Z\u00e1sadne ovplyv\u0148uj\u00fa to, ako sa c\u00edtime po jedle, ke\u010f\u017ee n\u00e1s zas\u00fdtia a dodaj\u00fa stabiln\u00fd pr\u00edsun paliva bez nepr\u00edjemn\u00fdch v\u00fdkyvov n\u00e1lady \u010di \u00fanavy.<\/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\">3. Vl\u00e1knina<\/h3>\n\n\n\n<p>Jednou z najv\u00e4\u010d\u0161\u00edch prednost\u00ed strukov\u00edn je ich vysok\u00fd obsah <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\">vl\u00e1kniny<\/a>, v priemere<strong> 13 g\/ 100 g. <\/strong>Dobr\u00e1 spr\u00e1va je, \u017ee v nej n\u00e1jdeme <strong>rozpustn\u00fa <\/strong>aj <strong>nerozpustn\u00fa formu.&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rozpustn\u00e1 vl\u00e1knina p\u00f4sob\u00ed ako tak\u00fd<strong> g\u00e9l, <\/strong>ktor\u00fd spoma\u013euje tr\u00e1venie a pom\u00e1ha<strong> zas\u00fdti\u0165.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Nerozpustn\u00e1 vl\u00e1knina<\/strong> zas podporuje spr\u00e1vnu <strong>\u010dinnos\u0165 \u010driev<\/strong>.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka strukovin\u00e1m tak z\u00edskame perfektn\u00fa kombin\u00e1ciu t\u00fdchto \u00fa\u010dinkov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00e1 konzum\u00e1cia strukov\u00edn m\u00f4\u017ee v\u010faka vl\u00e1knine pom\u00f4c\u0165 s predch\u00e1dzan\u00edm <strong>z\u00e1pchy <\/strong>aj podporou <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-mikrobiom-a-ako-moze-zdravie-criev-vplyvat-na-nasu-fyzicku-aj-psychicku-kondiciu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010drevn\u00e9ho mikrobi\u00f3mu<\/strong><\/a><strong>. <\/strong>\u010crevn\u00e9 bakt\u00e9rie toti\u017e <a href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" rel=\"noreferrer noopener\">vl\u00e1kninu<\/a> fermentuj\u00fa na <strong>mastn\u00e9 kyseliny s kr\u00e1tkym re\u0165azcom (SCFA),<\/strong> ktor\u00e9 prospievaj\u00fa \u010drevn\u00e9mu prostrediu aj imunite. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby sme mohli \u010derpa\u0165 v\u0161etky benefity vl\u00e1kniny, denne by sme jej mali prija\u0165<strong> 25 \u2013 30 g. <\/strong>Jednou porciou strukov\u00edn m\u00f4\u017eete \u013eahko pokry\u0165 a\u017e tretinu tohto mno\u017estva. Napr\u00edklad 50 g surovej <a href=\"https:\/\/gymbeam.sk\/fazula-mungo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">mungo fazule<\/a> obsahuje a\u017e okolo<strong> 8 g vl\u00e1kniny.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5333,5383,28689,28693,53647,59914\" ><\/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<h3 class=\"wp-block-heading\">4. Tuky<\/h3>\n\n\n\n<p>Na rozdiel od <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\">orechov<\/a> \u010di semien, strukoviny prirodzene obsahuj\u00fa len <strong>ve\u013emi m\u00e1lo tuku, <\/strong>v\u00e4\u010d\u0161inou menej ne\u017e 5 g na 100 g. V\u00fdnimkou s\u00fa s\u00f3ja a ara\u0161idy, ktor\u00e9 patria medzi energeticky bohat\u0161ie v\u010faka obsahu <strong>zdrav\u00fdch <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tukov<\/strong><\/a><strong>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tuky v strukovin\u00e1ch s\u00fa prospe\u0161n\u00e9 pre zdravie, ke\u010f\u017ee v nich preva\u017euj\u00fa<strong> nenas\u00fdten\u00e9 mastn\u00e9 kyseliny.<\/strong> S\u00f3ja je napr\u00edklad v\u00fdznamn\u00fdm zdrojom<strong> omega-3 MK <\/strong>v podobe <strong>alfa-linol\u00e9novej kyseliny (ALA)<\/strong> a ara\u0161idy zase poskytuj\u00fa cenn\u00e9 <strong>mononenas\u00fdten\u00e9 tuky,<\/strong> podobn\u00e9 t\u00fdm v <a href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">olivovom oleji<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka n\u00edzkemu obsahu nas\u00fdten\u00fdch tukov a priazniv\u00e9mu spektru mastn\u00fdch kysel\u00edn sa strukoviny v\u00fdborne hodia ako s\u00fa\u010das\u0165 zdravej stravy, ktor\u00e1 podporuje kardiovaskul\u00e1rne zdravie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Vitam\u00edny a miner\u00e1lne l\u00e1tky&nbsp;<\/h3>\n\n\n\n<p>Strukoviny nie s\u00fa len zdrojom bielkov\u00edn a sacharidov, ale aj skuto\u010dnou z\u00e1sob\u00e1r\u0148ou <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-mineralnymi-latkami-ake-funkcie-plnia-kolko-ich-prijimat-a-ako-odhalit-nedostatok\/\" target=\"_blank\" rel=\"noreferrer noopener\">miner\u00e1lnych l\u00e1tok<\/a>. Vynikaj\u00fa predov\u0161etk\u00fdm obsahom <a href=\"https:\/\/gymbeam.sk\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00ednov skupiny B<\/strong><\/a>. S\u00fa bohat\u00e9 na <a href=\"https:\/\/gymbeam.sk\/vitamin-b1-tiamin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tiam\u00edn (vitam\u00edn B1)<\/a>, <a href=\"https:\/\/gymbeam.sk\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">riboflav\u00edn (vitam\u00edn B2)<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/kyselina-listova-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">fol\u00e1t (vitam\u00edn B9)<\/a>, ktor\u00fd je nevyhnutn\u00fd pre tvorbu \u010derven\u00fdch krviniek a spr\u00e1vny v\u00fdvoj nervov\u00e9ho syst\u00e9mu plodu v tehotenstve. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z miner\u00e1lnych l\u00e1tok stoja za zmienku napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\">hor\u010d\u00edk<\/a>, <a href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">drasl\u00edk<\/a>, <a href=\"https:\/\/gymbeam.sk\/zinok\" target=\"_blank\" rel=\"noreferrer noopener\">zinok<\/a>, <a href=\"https:\/\/gymbeam.sk\/bisglycinat-mednaty-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">me\u010f<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\">\u017eelezo<\/a>. Treba v\u0161ak pripomen\u00fa\u0165, \u017ee vstreb\u00e1vanie niektor\u00fdch z nich (najm\u00e4 \u017eeleza a zinku) m\u00f4\u017eu zni\u017eova\u0165 <strong>antinutri\u010dn\u00e9 l\u00e1tky <\/strong>v strukovin\u00e1ch,<strong> <\/strong>ako je napr\u00edklad <strong>kyselina fytov\u00e1. <\/strong>Ich obsah sa v\u0161ak d\u00e1 zn\u00ed\u017ei\u0165 spr\u00e1vnou pr\u00edpravou, napr\u00edklad nam\u00e1\u010dan\u00edm, kl\u00ed\u010den\u00edm alebo ferment\u00e1ciou. V\u010faka tomu z\u00edskate zo strukov\u00edn v\u00e4\u010d\u0161iu d\u00e1vku t\u00fdchto \u017eiv\u00edn. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<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\/08\/IMG_7080_optimized_5000-1124x749.jpeg\" alt=\"Vitam\u00edny v strukovin\u00e1ch \" class=\"wp-image-739117\" title=\"Vitam\u00edny v strukovin\u00e1ch \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u010eal\u0161ie bioakt\u00edvne l\u00e1tky&nbsp;<\/h3>\n\n\n\n<p>Okrem z\u00e1kladn\u00fdch \u017eiv\u00edn sa v strukovin\u00e1ch nach\u00e1dzaj\u00fa aj r\u00f4zne <strong>bioakt\u00edvne l\u00e1tky<\/strong>, ktor\u00e9 im d\u00e1vaj\u00fa \u010fal\u0161iu pridan\u00fa hodnotu. Patria sem napr\u00edklad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Polyfenoly a flavonoidy<\/strong>, \u010do s\u00fa antioxidanty, ktor\u00e9 pom\u00e1haj\u00fa chr\u00e1ni\u0165 bunky pred po\u0161koden\u00edm vo\u013en\u00fdmi radik\u00e1lmi. V\u010faka tomu pom\u00e1haj\u00fa predch\u00e1dza\u0165 vzniku chronick\u00fdch ochoren\u00ed (napr. metabolick\u00fdch, ako je cukrovka).&nbsp;<\/li>\n\n\n\n<li><strong>Izoflav\u00f3ny<\/strong> (najm\u00e4 v s\u00f3ji), \u010di\u017ee<strong> fytoestrog\u00e9ny,<\/strong> ktor\u00e9 m\u00f4\u017eu pom\u00e1ha\u0165 pri zmier\u0148ovan\u00ed pr\u00edznakov menopauzy a podporova\u0165 zdravie kost\u00ed a srdca.<\/li>\n\n\n\n<li><strong>Sapon\u00edny<\/strong>, ktor\u00e9 m\u00f4\u017eu prispie\u0165 k zni\u017eovaniu cholesterolu a podpore imunity.<\/li>\n\n\n\n<li><strong>Rezistentn\u00fd \u0161krob<\/strong>, ktor\u00fd p\u00f4sob\u00ed podobne ako vl\u00e1knina, fermentuje sa v hrubom \u010dreve a vytv\u00e1ra mastn\u00e9 kyseliny s kr\u00e1tkym re\u0165azcom, prospe\u0161n\u00e9 pre \u010drevn\u00fd mikrobi\u00f3m.<\/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\">Priemern\u00fd obsah \u017eiv\u00edn v strukovin\u00e1ch<\/h3>\n\n\n\n<p>Hodnoty v tabu\u013eke s\u00fa priemern\u00e9 a u jednotliv\u00fdch druhov sa m\u00f4\u017eu l\u00ed\u0161i\u0165 v z\u00e1vislosti na kvalite p\u00f4dy, spracovan\u00ed a pod.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Strukovina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/th><th class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tuky<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u017delezo<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cerven\u00e1 fazu\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">337 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/fazula-mungo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Mungo fazu\u013ea<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">347 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hned\u00e1 \u0161o\u0161ovica<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/sosovica-cervena-lupana-cela-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u010cerven\u00e1 \u0161o\u0161ovica<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,4 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">C\u00edcer<\/td><td class=\"has-text-align-center\" data-align=\"center\">378 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00f3ja<\/td><td class=\"has-text-align-center\" data-align=\"center\">446<\/td><td class=\"has-text-align-center\" data-align=\"center\">36 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hrach<\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">39 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\">Ara\u0161idy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">588 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">43 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_su_antinutricne_latky\"><\/span>\u010co s\u00fa antinutri\u010dn\u00e9 l\u00e1tky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f za\u010dujete slovo \u201eantinutri\u010dn\u00e9 l\u00e1tky\u201c, mo\u017eno si predstav\u00edte nie\u010do zdraviu nebezpe\u010dn\u00e9. Ale v skuto\u010dnosti ide len o prirodzen\u00fa s\u00fa\u010das\u0165 strukov\u00edn, ktor\u00e9 rastliny pou\u017e\u00edvaj\u00fa ako <strong>ochranu pred \u0161kodcami. <\/strong>Ich nev\u00fdhodou je, \u017ee m\u00f4\u017eu telu s\u0165a\u017ei\u0165 vstreb\u00e1vanie niektor\u00fdch \u017eiv\u00edn a niekedy sp\u00f4sobuj\u00fa aj nepr\u00edjemn\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\">nad\u00favanie<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skvelou spr\u00e1vou v\u0161ak je, \u017ee vieme, ako na ne. Ur\u010dite to nie s\u00fa l\u00e1tky, kv\u00f4li ktor\u00fdm by ste sa museli vyh\u00fdba\u0165 strukovin\u00e1m. <strong>Nam\u00e1\u010danie <\/strong>strukov\u00edn na nieko\u013eko hod\u00edn, <strong>varenie, kl\u00ed\u010denie <\/strong>alebo <strong>ferment\u00e1cia <\/strong>dok\u00e1\u017eu ich <strong>obsah v\u00fdrazne zn\u00ed\u017ei\u0165.<\/strong> Stan\u00fa sa tak \u013eah\u0161ie str\u00e1vite\u013en\u00fdmi a vy z nich z\u00edskate maximum v\u0161etk\u00fdch prospe\u0161n\u00fdch l\u00e1tok <strong>bez nad\u00favania.<\/strong>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"715\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-1124x715.jpg\" alt=\"\u010co s\u00fa antinutri\u010dn\u00e9 l\u00e1tky? \" class=\"wp-image-739134\" title=\"\u010co s\u00fa antinutri\u010dn\u00e9 l\u00e1tky? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-1124x715.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-400x255.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-1536x978.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-2048x1303.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=\"Ake_zdravotne_benefity_maju_strukoviny\"><\/span>Ak\u00e9 zdravotn\u00e9 benefity maj\u00fa strukoviny?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak s\u00fa strukoviny konzumovan\u00e9 v dostato\u010dnom mno\u017estve, pom\u00e1haj\u00fa zn\u00ed\u017ei\u0165 riziko r\u00f4znych chronick\u00fdch ochoren\u00ed. Ide napr\u00edklad o obezitu, diabetes, kardiovaskul\u00e1rne probl\u00e9my, dokonca niektor\u00e9 druhy onkologick\u00fdch ochoren\u00ed. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"glykemia\">1. Pom\u00e1haj\u00fa kontrolova\u0165 hladinu cukru v krvi&nbsp;<\/h3>\n\n\n\n<p>Hladina cukru v krvi prirodzene kol\u00ed\u0161e po\u010das d\u0148a, no prudk\u00e9 v\u00fdkyvy m\u00f4\u017eu sp\u00f4sobi\u0165 \u00fanavu, podr\u00e1\u017edenos\u0165 alebo chu\u0165 na sladk\u00e9. Dlhodobo m\u00f4\u017eu tieto v\u00fdkyvy prispieva\u0165 aj k rozvoju inzul\u00ednovej rezistencie \u010di diabetu 2. typu, ktor\u00fdm dnes trp\u00ed viac ne\u017e <strong>460 mili\u00f3nov \u013eud\u00ed na svete<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Strukoviny pom\u00e1haj\u00fa udr\u017eiava\u0165 glyk\u00e9miu stabilnej\u0161iu z t\u00fdchto d\u00f4vodov:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maj\u00fa <strong>n\u00edzky glykemick\u00fd index<\/strong>, tak\u017ee cukor st\u00fapa po jedle pomal\u0161ie.<\/li>\n\n\n\n<li>Obsahuj\u00fa <strong>rozpustn\u00fa vl\u00e1kninu a rezistentn\u00fd \u0161krob<\/strong>, ktor\u00e9 spoma\u013euj\u00fa vstreb\u00e1vanie cukru do krvi.<\/li>\n\n\n\n<li>Poskytuj\u00fa <strong>polyfenoly s antioxida\u010dn\u00fdmi \u00fa\u010dinkami<\/strong>, ktor\u00e9 podporuj\u00fa zdrav\u00fa funkciu buniek a pom\u00e1haj\u00fa zn\u00ed\u017ei\u0165 oxida\u010dn\u00fd stres. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<p>So strukovinami v jed\u00e1lni\u010dku m\u00f4\u017eete \u013eah\u0161ie dosta\u0165 pod kontrolu svoju glyk\u00e9miu a s \u0148ou s\u00favisiace energetick\u00e9 v\u00fdkyvy.<\/p>\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\/08\/it_emily_gervasio_032025-1124x751.png\" alt=\"\u00da\u010dinok strukov\u00edn na glyk\u00e9miu \" class=\"wp-image-739151\" title=\"\u00da\u010dinok strukov\u00edn na glyk\u00e9miu \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/it_emily_gervasio_032025-1124x751.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/it_emily_gervasio_032025-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/it_emily_gervasio_032025-1536x1026.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/it_emily_gervasio_032025.png 1720w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kardiovaskularne-zdravie\">2. Zlep\u0161uj\u00fa kardiovaskul\u00e1rne zdravie&nbsp;<\/h3>\n\n\n\n<p>Kardiovaskul\u00e1rne ochorenia s\u00fa<strong> naj\u010dastej\u0161ou pr\u00ed\u010dinou \u00famrt\u00ed vo svete. <\/strong>Pod\u013ea WHO ich maj\u00fa ka\u017edoro\u010dne na svedom\u00ed viac ne\u017e 17 mili\u00f3nov. Ich hlavn\u00fdmi rizikov\u00fdmi faktormi s\u00fa vysok\u00e1 hladina <a href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-cholesterol-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\">LDL cholesterolu<\/a> a <a href=\"https:\/\/gymbeam.sk\/blog\/co-sposobuje-vysoky-krvny-tlak-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\">vysok\u00fd krvn\u00fd tlak<\/a>. <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<h4 class=\"wp-block-heading\">Strukoviny m\u00f4\u017eu pom\u00f4c\u0165 chr\u00e1ni\u0165 srdce nieko\u013ek\u00fdmi sp\u00f4sobmi:&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Obsahuj\u00fa <strong>rozpustn\u00fa vl\u00e1kninu<\/strong>, ktor\u00e1 via\u017ee \u017el\u010dov\u00e9 kyseliny a zni\u017euje sp\u00e4tn\u00e9 vstreb\u00e1vanie cholesterolu.<\/li>\n\n\n\n<li>S\u00fa zdrojom <strong>sapon\u00ednov <\/strong>a <strong>polyfenolov,<\/strong> ktor\u00e9 tie\u017e pom\u00e1haj\u00fa kontrolova\u0165 hladinu cholesterolu.&nbsp;<\/li>\n\n\n\n<li>Maj\u00fa n\u00edzky obsah nas\u00fdten\u00fdch tukov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/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>V\u010faka t\u00fdmto vlastnostiam tak m\u00f4\u017eete zaraden\u00edm \u0161o\u0161ovice, fazule \u010di napr\u00edklad c\u00edceru do jed\u00e1lni\u010dka prirodzene podpori\u0165 zdravie srdca. Pom\u00f4\u017eu zn\u00ed\u017ei\u0165 riziko <strong>ateroskler\u00f3zy <\/strong>(k\u00f4rnatenie ciev) a t\u00fdm p\u00e1dom aj napr\u00edklad <strong>infarktu myokardu <\/strong>alebo <strong>mozgovej pr\u00edhody.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"travenie\">3. M\u00f4\u017eu zlep\u0161i\u0165 tr\u00e1venie&nbsp;<\/h3>\n\n\n\n<p>Tr\u00e1viace probl\u00e9my ako z\u00e1pcha alebo nad\u00favanie tr\u00e1pia mnoh\u00fdch z n\u00e1s. Odhaduje sa, \u017ee chronickou z\u00e1pchou trp\u00ed a\u017e <strong>15 % \u013eud\u00ed na svete<\/strong> a v\u00fdskyt<strong> st\u00fapa s vekom. <\/strong>Jedn\u00fdm z hlavn\u00fdch d\u00f4vodov je <strong>strava chudobn\u00e1 na vl\u00e1kninu. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strukoviny s\u00fa jej prirodzen\u00fdm zdrojom, najm\u00e4 <strong>nerozpustnej vl\u00e1kniny<\/strong>, ktor\u00e1 podporuje pravideln\u00fd pohyb \u010driev a u\u013eah\u010duje vypr\u00e1zd\u0148ovanie. Pravideln\u00e1 konzum\u00e1cia preto m\u00f4\u017ee <strong>pom\u00f4c\u0165 predch\u00e1dza\u0165 z\u00e1pche<\/strong> a zlep\u0161i\u0165 <strong>celkov\u00fa kvalitu tr\u00e1venia.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mikrobiom\">4. Maj\u00fa vplyv aj na \u010drevn\u00fd mikrobi\u00f3m<\/h3>\n\n\n\n<p>\u010crevn\u00fd mikrobi\u00f3m je fascinuj\u00faci ekosyst\u00e9m mili\u00e1rd bakt\u00e9ri\u00ed, ktor\u00e9 ovplyv\u0148uj\u00fa nielen tr\u00e1venie, ale aj imunitu \u010di n\u00e1ladu. A pr\u00e1ve strava patr\u00ed medzi hlavn\u00e9 faktory, ktor\u00e9 rozhoduj\u00fa o tom, \u010di v \u0148om preva\u017euj\u00fa prospe\u0161n\u00e9 alebo \u0161kodliv\u00e9 bakt\u00e9rie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Strukoviny s\u00fa pre \u010drevn\u00fa mikrofl\u00f3ru skvelou potravou, preto\u017ee obsahuj\u00fa:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rozpustn\u00fa vl\u00e1kninu a rezistentn\u00fd \u0161krob<\/strong>, ktor\u00e9 funguj\u00fa ako prebiotik\u00e1 a vy\u017eivuj\u00fa prospe\u0161n\u00e9 bakt\u00e9rie.<\/li>\n\n\n\n<li><strong>Polyfenoly<\/strong>, ktor\u00e9 maj\u00fa antioxida\u010dn\u00e9 a protiz\u00e1palov\u00e9 \u00fa\u010dinky.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri ferment\u00e1cii vl\u00e1kniny produkuj\u00fa bakt\u00e9rie <strong>mastn\u00e9 kyseliny s kr\u00e1tkym re\u0165azcom (SCFA)<\/strong>, ako je butyr\u00e1t. Tie vy\u017eivuj\u00fa \u010drevn\u00e9 bunky, p\u00f4sobia protiz\u00e1palovo a pom\u00e1haj\u00fa posilni\u0165 ochrann\u00fa bari\u00e9ru \u010driev. Pravideln\u00e1 konzum\u00e1cia strukov\u00edn tak m\u00f4\u017ee podpori\u0165 rast dobr\u00fdch bakt\u00e9ri\u00ed a t\u00fdm aj va\u0161u imunitu, tr\u00e1venie a celkov\u00fa pohodu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-1124x750.jpg\" alt=\"\u00da\u010dinok strukov\u00edn na \u010drevn\u00fd mikrobi\u00f3m\" class=\"wp-image-739168\" title=\"\u00da\u010dinok strukov\u00edn na \u010drevn\u00fd mikrobi\u00f3m\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"anemia\">5. Pom\u00e1haj\u00fa predch\u00e1dza\u0165 an\u00e9mii<\/h3>\n\n\n\n<p><strong>An\u00e9mia z nedostatku \u017eeleza<\/strong> je naj\u010dastej\u0161ou nutri\u010dnou poruchou \u2013 pod\u013ea WHO postihuje celosvetovo zhruba <strong>30 % \u017eien v plodnom veku <\/strong>a <strong>40 % det\u00ed. <\/strong>Prejavuje sa \u00fanavou, bledos\u0165ou, slabou v\u00fdkonnos\u0165ou \u010di \u010dastej\u0161\u00edmi infekciami. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Strukoviny m\u00f4\u017eu prispie\u0165 k prevencii an\u00e9mie, preto\u017ee:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Obsahuj\u00fa samotn\u00e9 <a href=\"https:\/\/gymbeam.sk\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eelezo<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li>S\u00fa zdrojom <strong>fol\u00e1tu<\/strong>, ktor\u00e9 s\u00fa nevyhnutn\u00e9 pre tvorbu \u010derven\u00fdch krviniek. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/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>\u017delezo je s\u00edce<strong> nehemov\u00e9,<\/strong> \u010di\u017ee m\u00e1 <strong>ni\u017e\u0161iu vstrebate\u013enos\u0165 ako hemov\u00e9 \u017eelezo zo \u017eivo\u010d\u00ed\u0161nych zdrojov, <\/strong>ale s t\u00fdm si dok\u00e1\u017eete poradi\u0165. Vstrebate\u013enos\u0165 sa d\u00e1 zv\u00fd\u0161i\u0165 kombin\u00e1ciou s potravinami s <a href=\"https:\/\/gymbeam.sk\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00ednom C<\/strong><\/a><strong>, <\/strong>ako je napr\u00edklad paprika alebo bobu\u013eovit\u00e9 ovocie. Tie\u017e ju m\u00f4\u017eete podpori\u0165 spr\u00e1vnou \u00fapravou, konkr\u00e9tne nam\u00e1\u010dan\u00edm, kl\u00ed\u010den\u00edm alebo ferment\u00e1ciou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si teda napr\u00edklad k \u0161o\u0161ovicov\u00e9mu pr\u00edvarku prid\u00e1te \u010derstv\u00fa zeleninu<strong> bohat\u00fa na <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-c-zdroje-davkovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00edn C<\/strong><\/a><strong>, <\/strong>z\u00edskate z neho v\u00e4\u010d\u0161iu d\u00e1vku \u017eeleza a \u00fa\u010dinnej\u0161ie tak podpor\u00edte imunitu alebo boj s \u00fanavou.&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\" id=\"oxidacny-stres\">6. Maj\u00fa antioxida\u010dn\u00e9 \u00fa\u010dinky<\/h3>\n\n\n\n<p>Na\u0161e telo je denne vystaven\u00e9 vo\u013en\u00fdm radik\u00e1lom, ktor\u00e9 po\u0161kodzuj\u00fa bunky a prispievaj\u00fa k rozvoju chor\u00f4b, ako s\u00fa napr\u00edklad kardiovaskul\u00e1rne probl\u00e9my, cukrovka alebo onkologick\u00e9 ochorenia. Ke\u010f ich je prive\u013ea, nast\u00e1va <strong>oxida\u010dn\u00fd stres<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strukoviny s\u00fa bohat\u00fdm zdrojom antioxida\u010dn\u00fdch l\u00e1tok, ako s\u00fa <strong>polyfenoly, flavonoidy, tan\u00edny \u010di sapon\u00edny<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Su_strukoviny_vhodne_pri_chudnuti\"><\/span>S\u00fa strukoviny vhodn\u00e9 pri chudnut\u00ed?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ani <a href=\"https:\/\/gymbeam.sk\/blog\/5-ako-schudnut\/\" target=\"_blank\" rel=\"noreferrer noopener\">chudnutie<\/a> a reduk\u010dn\u00e1 di\u00e9ta by nemali by\u0165 o hladovan\u00ed a extr\u00e9mnom odopieran\u00ed si. Jed\u00e1lni\u010dek by mal by\u0165 pestr\u00fd, vyv\u00e1\u017een\u00fd a ur\u010dite do neho patria pr\u00e1ve aj strukoviny. Dokonca m\u00f4\u017eu chudnutie celkom <strong>u\u013eah\u010di\u0165.&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\u010faka svojej schopnosti zas\u00fdti\u0165 toti\u017e pom\u00e1haj\u00fa zni\u017eova\u0165 mno\u017estvo prijat\u00fdch kal\u00f3ri\u00ed. Ich <strong>bielkoviny <\/strong>a<strong> vl\u00e1knina<\/strong> spoma\u013euj\u00fa tr\u00e1venie, tak\u017ee po tanieri fazule alebo c\u00edceru nepr\u00edde hlad tak r\u00fdchlo. Z\u00e1rove\u0148 sa z nich energia uvo\u013e\u0148uje postupne, \u010do m\u00f4\u017ee obmedzi\u0165 jej nepr\u00edjemn\u00e9 v\u00fdkyvy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaradenie strukov\u00edn tak v skuto\u010dnosti m\u00f4\u017ee podpori\u0165 chudnutie a tie\u017e pom\u00f4c\u0165 udr\u017ea\u0165 dosiahnut\u00e9 v\u00fdsledky dlhodobo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,10]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-1124x750.jpg\" alt=\"Vplyv strukov\u00edn na chudnutie\" class=\"wp-image-739185\" title=\"Vplyv strukov\u00edn na chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-2048x1367.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=\"Kto_by_nemal_jest_strukoviny\"><\/span>Kto by nemal jes\u0165 strukoviny?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hoci strukoviny patria medzi najzdrav\u0161ie potraviny, existuj\u00fa situ\u00e1cie, kedy m\u00f4\u017eu sp\u00f4sobova\u0165 \u0165a\u017ekosti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Syndr\u00f3m dr\u00e1\u017ediv\u00e9ho \u010dreva (IBS):<\/strong> strukoviny obsahuj\u00fa vy\u0161\u0161\u00ed podiel fermentovate\u013en\u00fdch sacharidov (FODMAPs), ktor\u00e9 m\u00f4\u017eu vyvola\u0165 nad\u00favanie a bolesti brucha.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-dna-ako-vznika-a-co-jest-pri-nizkopurinovej-diete\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dna<\/strong><\/a><strong>:<\/strong> niektor\u00e9 druhy maj\u00fa viac pur\u00ednov, \u010do m\u00f4\u017ee zvy\u0161ova\u0165 hladinu kyseliny mo\u010dovej a zhor\u0161ova\u0165 pr\u00edznaky.<\/li>\n\n\n\n<li><strong>Tr\u00e1viace probl\u00e9my a citliv\u00fd \u017eal\u00fadok:<\/strong> u \u013eud\u00ed so slab\u0161\u00edm tr\u00e1ven\u00edm m\u00f4\u017eu by\u0165 strukoviny n\u00e1ro\u010dn\u00e9 na spracovanie; vhodn\u00e9 je za\u010da\u0165 s men\u0161\u00edmi porciami, voli\u0165 \u013eah\u0161ie druhy (napr. \u010derven\u00fa \u0161o\u0161ovicu) a strukoviny nam\u00e1\u010da\u0165 a spr\u00e1vne vari\u0165.&nbsp;<\/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=\"Su_strukoviny_vhodne_pre_tehotne_zeny_a_deti\"><\/span>S\u00fa strukoviny vhodn\u00e9 pre tehotn\u00e9 \u017eeny a deti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Strukoviny s\u00fa skvel\u00fdm zdrojom \u017eiv\u00edn, ktor\u00e9 s\u00fa pre <a href=\"https:\/\/gymbeam.sk\/blog\/vyziva-v-tehotenstve-co-jest-kedy-chudnut-a-kolko-je-zdrave-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\">tehotn\u00e9 \u017eeny<\/a> a deti obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9 \u2013 obsahuj\u00fa <strong>fol\u00e1t<\/strong> pre spr\u00e1vny v\u00fdvoj nervov\u00e9ho syst\u00e9mu die\u0165a\u0165a, <strong>\u017eelezo<\/strong> na prevenciu an\u00e9mie, <strong>bielkoviny<\/strong> pre rast a <strong>vl\u00e1kninu<\/strong>, ktor\u00e1 pom\u00e1ha predch\u00e1dza\u0165 z\u00e1pche v tehotenstve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U det\u00ed je vhodn\u00e9 zav\u00e1dza\u0165 ich postupne a vo forme polievok alebo ka\u0161\u00ed, aby boli lep\u0161ie str\u00e1vite\u013en\u00e9. Pre tehotn\u00e9 \u017eeny sa odpor\u00fa\u010daj\u00fa dobre nam\u00e1\u010dan\u00e9 a uvaren\u00e9 strukoviny, ktor\u00e9 zni\u017euj\u00fa riziko nad\u00favania.<\/p>\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\/08\/iStock-1156905122-1124x749.jpg\" alt=\"S\u00fa strukoviny vhodn\u00e9 pre deti a tehotn\u00e9 \u017eeny? \" class=\"wp-image-739206\" title=\"S\u00fa strukoviny vhodn\u00e9 pre deti a tehotn\u00e9 \u017eeny? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1156905122-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1156905122-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1156905122-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1156905122-2048x1365.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=\"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>Mo\u017eno je \u010das, aby ste dali strukovin\u00e1m \u0161ancu, aj ke\u010f ste sa im doteraz vyh\u00fdbali. Tieto oby\u010dajn\u00e9 potraviny maj\u00fa pre n\u00e1s toti\u017e neoby\u010dajn\u00fd pr\u00ednos. V jednej porci n\u00e1m dok\u00e1\u017eu pon\u00faknu\u0165 poriadnu d\u00e1vku <strong>bielkov\u00edn, vl\u00e1kniny, vitam\u00ednov, miner\u00e1lnych l\u00e1tok<\/strong> aj <strong>antioxidantov. <\/strong>V\u010faka tomu potom podporuj\u00fa zdravie <strong>srdca, \u010driev<\/strong> a pom\u00e1haj\u00fa aj pri <strong>chudnut\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e, s\u00fa <strong>dostupn\u00e9 <\/strong>a <strong>lacn\u00e9,<\/strong> \u010do ur\u010dite pote\u0161\u00ed aj va\u0161u pe\u0148a\u017eenku. Zara\u010fte ich do svojho jed\u00e1lni\u010dka a z\u00edskajte tak \u010fal\u0161ieho par\u0165\u00e1ka na ceste za lep\u0161\u00edm zdrav\u00edm.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e bol pre v\u00e1s \u010dl\u00e1nok u\u017eito\u010dn\u00fd, zdie\u013eajte ho medzi svojimi priate\u013emi a zn\u00e1mymi. A po\u010dkajte si na \u010fal\u0161iu \u010das\u0165, kde sa pozrieme na jednotliv\u00e9 druhy strukov\u00edn a ich pou\u017eitie v kuchyni.<\/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\/legumes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\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\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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>Strukoviny \u010dasto zanedb\u00e1vame, \u010do je ve\u013ek\u00e1 \u0161koda. S\u00fa toti\u017e bohat\u00e9 na vl\u00e1kninu, bielkoviny a mno\u017estvo vitam\u00ednov aj miner\u00e1lnych l\u00e1tok. V\u010faka ich jedine\u010dn\u00e9mu zlo\u017eeniu tak vynikaj\u00fa aj svojimi \u00fa\u010dinkami na zdravie. Ak\u00e9 to s\u00fa a \u010di je dobr\u00e9 jes\u0165 strukoviny, aj ke\u010f chcete chudn\u00fa\u0165, v\u00e1m prezrad\u00ed \u010dl\u00e1nok. <\/p>\n","protected":false},"author":156,"featured_media":739062,"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":[6048,6127,6055,6101,6082],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-739061","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-jedalnicek","10":"tag-strava","11":"tag-vlaknina","12":"tag-zdravy-zivotny-styl","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Najlacnej\u0161\u00ed zdroj bielkov\u00edn? 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