{"id":739374,"date":"2025-08-25T21:55:38","date_gmt":"2025-08-25T19:55:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=739374"},"modified":"2025-09-01T09:10:53","modified_gmt":"2025-09-01T07:10:53","slug":"nejlevnejsi-zdroj-bilkovin-lusteniny-jejich-zdravotni-benefity-a-jak-pomahaji-s-hubnutim","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/nejlevnejsi-zdroj-bilkovin-lusteniny-jejich-zdravotni-benefity-a-jak-pomahaji-s-hubnutim\/","title":{"rendered":"Nejlevn\u011bj\u0161\u00ed zdroj b\u00edlkovin? Lu\u0161t\u011bniny: Jejich zdravotn\u00ed benefity a jak pom\u00e1haj\u00ed s hubnut\u00edm"},"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\/nejlevnejsi-zdroj-bilkovin-lusteniny-jejich-zdravotni-benefity-a-jak-pomahaji-s-hubnutim\/#Co_jsou_lusteniny\" title=\"Co jsou lu\u0161t\u011bniny?\">Co jsou lu\u0161t\u011bniny?<\/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\/nejlevnejsi-zdroj-bilkovin-lusteniny-jejich-zdravotni-benefity-a-jak-pomahaji-s-hubnutim\/#Proc_byste_je_meli_jist_kazdy_tyden\" title=\"Pro\u010d byste je m\u011bli j\u00edst ka\u017ed\u00fd t\u00fdden?\">Pro\u010d byste je m\u011bli j\u00edst ka\u017ed\u00fd t\u00fdden?<\/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\/nejlevnejsi-zdroj-bilkovin-lusteniny-jejich-zdravotni-benefity-a-jak-pomahaji-s-hubnutim\/#Jake_prospesne_ziviny_obsahuji\" title=\"Jak\u00e9 prosp\u011b\u0161n\u00e9 \u017eiviny obsahuj\u00ed?\">Jak\u00e9 prosp\u011b\u0161n\u00e9 \u017eiviny obsahuj\u00ed?<\/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\/nejlevnejsi-zdroj-bilkovin-lusteniny-jejich-zdravotni-benefity-a-jak-pomahaji-s-hubnutim\/#Co_jsou_antinutricni_latky\" title=\"Co jsou antinutri\u010dn\u00ed l\u00e1tky?\">Co jsou antinutri\u010dn\u00ed 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.cz\/blog\/nejlevnejsi-zdroj-bilkovin-lusteniny-jejich-zdravotni-benefity-a-jak-pomahaji-s-hubnutim\/#Jake_zdravotni_benefity_maji_lusteniny\" title=\"Jak\u00e9 zdravotn\u00ed benefity maj\u00ed lu\u0161t\u011bniny?\">Jak\u00e9 zdravotn\u00ed benefity maj\u00ed lu\u0161t\u011bniny?<\/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\/nejlevnejsi-zdroj-bilkovin-lusteniny-jejich-zdravotni-benefity-a-jak-pomahaji-s-hubnutim\/#Jsou_lusteniny_vhodne_pri_hubnuti\" title=\"Jsou lu\u0161t\u011bniny vhodn\u00e9 p\u0159i hubnut\u00ed?\">Jsou lu\u0161t\u011bniny vhodn\u00e9 p\u0159i hubnut\u00ed?<\/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\/nejlevnejsi-zdroj-bilkovin-lusteniny-jejich-zdravotni-benefity-a-jak-pomahaji-s-hubnutim\/#Kdo_by_nemel_jist_lusteniny\" title=\"Kdo by nem\u011bl j\u00edst lu\u0161t\u011bniny?\">Kdo by nem\u011bl j\u00edst lu\u0161t\u011bniny?<\/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\/nejlevnejsi-zdroj-bilkovin-lusteniny-jejich-zdravotni-benefity-a-jak-pomahaji-s-hubnutim\/#Jsou_lusteniny_vhodne_pro_deti_a_tehotne_zeny\" title=\"Jsou lu\u0161t\u011bniny vhodn\u00e9 pro d\u011bti a t\u011bhotn\u00e9 \u017eeny?\">Jsou lu\u0161t\u011bniny vhodn\u00e9 pro d\u011bti a t\u011bhotn\u00e9 \u017eeny?<\/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\/nejlevnejsi-zdroj-bilkovin-lusteniny-jejich-zdravotni-benefity-a-jak-pomahaji-s-hubnutim\/#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\u011bd\u011bli jste, \u017ee <strong>jedna z nejv\u00fd\u017eivn\u011bj\u0161\u00edch potravin na sv\u011bt\u011b<\/strong> z\u016fst\u00e1v\u00e1 v na\u0161ich kuchyn\u00edch \u010dasto bez pov\u0161imnut\u00ed? P\u0159itom u\u017e na\u0161i p\u0159edkov\u00e9 pova\u017eovali lu\u0161t\u011bniny za skv\u011bl\u00fd zdroj energie a zdrav\u00ed. Dnes je ale v kuchyni \u010dasto opom\u00edj\u00edme.   <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>A je to \u0161koda. Lu\u0161t\u011bniny jsou toti\u017e nabit\u00e9 <strong>b\u00edlkovinami, vl\u00e1kninou<\/strong> a <strong>miner\u00e1ln\u00edmi l\u00e1tkami<\/strong>. Zat\u00edmco my na n\u011b zapom\u00edn\u00e1me, v Indii jsou neodmyslitelnou sou\u010d\u00e1st\u00ed ka\u017edodenn\u00edho j\u00eddeln\u00ed\u010dku, a v Mexiku jsou dokonce pova\u017eov\u00e1ny za n\u00e1rodn\u00ed poklad. Nen\u00ed divu, \u017ee je FAO (Organizace pro v\u00fd\u017eivu a zem\u011bd\u011blstv\u00ed) ofici\u00e1ln\u011b ozna\u010dila za <strong>potravinu budoucnosti<\/strong>. OSN dokonce vyhl\u00e1silo <strong>10. \u00fanor<\/strong> za <strong>Sv\u011btov\u00fd den lu\u0161t\u011bnin<\/strong> (<em>World Pulses Day<\/em>). Jeho c\u00edlem je zv\u00fd\u0161it pov\u011bdom\u00ed o tom, \u017ee lu\u0161t\u011bniny jsou nejen v\u00fd\u017eivn\u00e9, ale i udr\u017eiteln\u00e9 pro na\u0161i planetu.    <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\">V \u010dl\u00e1nku se do\u010dtete o \u00fa\u010dinku lu\u0161t\u011bnin na: <\/h3>\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#glykemie\" style=\"border-radius:0px\"><strong>GLYK\u00c9MII<\/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=\"#kardiovaskularni-zdravi\" style=\"border-radius:0px\"><strong>KARDIOVASKUL\u00c1RN\u00cd ZDRAV\u00cd<\/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=\"#traveni\" style=\"border-radius:0px\"><strong>TR\u00c1VEN\u00cd<\/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>ST\u0158EVN\u00cd MIKROBIOM<\/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=\"#anemie\" style=\"border-radius:0px\"><strong>AN\u00c9MII<\/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=\"#oxidacni-stres\" style=\"border-radius:0px\"><strong>OXIDA\u010cN\u00cd STRES<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_jsou_lusteniny\"><\/span>Co jsou lu\u0161t\u011bniny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Kdy\u017e se \u0159ekne lu\u0161t\u011bniny, v\u011bt\u0161ina lid\u00ed si p\u0159edstav\u00ed <strong>hr\u00e1ch, <\/strong><a href=\"https:\/\/gymbeam.cz\/cocka-cervena-loupana-cela-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010do\u010dku<\/strong><\/a> nebo <a href=\"https:\/\/gymbeam.cz\/bio-cerne-fazole-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>fazole<\/strong><\/a><strong>. <\/strong>Tato rodina rostlin je ale mnohem pest\u0159ej\u0161\u00ed, ne\u017e byste mo\u017en\u00e1 \u010dekali. Pat\u0159\u00ed sem i kr\u00e9mov\u00e1 <a href=\"https:\/\/gymbeam.cz\/bio-cizrna-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>cizrna<\/strong><\/a><strong>, s\u00f3ja <\/strong>\u010di <a href=\"https:\/\/gymbeam.cz\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ara\u0161\u00eddy<\/strong><\/a><strong>, <\/strong>kter\u00e9 sice pova\u017eujeme za o\u0159echy, ale ve skute\u010dnosti jsou lu\u0161t\u011bninou. V\u0161echny spojuje jedna v\u011bc \u2013 rostou v <strong>lusc\u00edch, <\/strong>podle kter\u00fdch dostaly i sv\u016fj n\u00e1zev.   <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Lu\u0161t\u011bniny prov\u00e1zej\u00ed lidstvo u\u017e po cel\u00e1 tis\u00edcilet\u00ed. Byly potravinov\u00fdm <strong>pil\u00ed\u0159em starov\u011bk\u00fdch civilizac\u00ed,<\/strong> od Mezopot\u00e1mie a Egypta a\u017e po Maye v Latinsk\u00e9 Americe. Po cel\u00e9m sv\u011bt\u011b se roz\u0161\u00ed\u0159ily d\u00edky sv\u00e9 skv\u011bl\u00e9 v\u00fd\u017eivov\u00e9 hodnot\u011b, ale i p\u011bstitelsk\u00e9 odolnosti. Dnes tvo\u0159\u00ed z\u00e1klad tradi\u010dn\u00edch <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/indicka-kuchyne\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>indick\u00fdch<\/strong><\/a><strong> dhal\u016f, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/mexicka-kuchyne\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mexick\u00fdch<\/strong><\/a><strong> burritos<\/strong> \u010di nap\u0159\u00edklad <strong>st\u0159edomo\u0159sk\u00e9ho hummusu. <\/strong>Ka\u017ed\u00e1 kultura jim vdechla sv\u016fj vlastn\u00ed p\u0159\u00edb\u011bh, ale jedno maj\u00ed st\u00e1le spole\u010dn\u00e9 \u2013 jsou univerz\u00e1ln\u00ed, dostupn\u00e9 a nesm\u00edrn\u011b v\u00fd\u017eivn\u00e9 a nem\u011bly by chyb\u011bt ve va\u0161em <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\">zdrav\u00e9m j\u00eddeln\u00ed\u010dku.<\/a>    <\/p>\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\/08\/iStock-1423720115-1124x749.jpg\" alt=\"Co jsou lu&#x161;t&#x11B;niny? \" class=\"wp-image-739082\" title=\"Co jsou lu&#x161;t&#x11B;niny? \" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_byste_je_meli_jist_kazdy_tyden\"><\/span>Pro\u010d byste je m\u011bli j\u00edst ka\u017ed\u00fd t\u00fdden? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Lu\u0161t\u011bniny jsou mal\u00e9, ale jejich p\u0159\u00ednosy jsou obrovsk\u00e9. Zasyt\u00ed, dodaj\u00ed t\u011blu \u017eiviny a dok\u00e1\u017eou podpo\u0159it nap\u0159\u00edklad zdrav\u00ed<strong> srdce, tr\u00e1ven\u00ed<\/strong> i<strong> stabiln\u00ed hladinu cukru v krvi. <\/strong>Podle doporu\u010den\u00ed odborn\u00edk\u016f bychom je m\u011bli j\u00edst alespo\u0148 <strong>2\u20133x t\u00fddn\u011b.<\/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>Bonusem je to, \u017ee jsou <strong>p\u0159irozen\u011b bezlepkov\u00e9<\/strong>, tak\u017ee si je bez obav mohou dop\u0159\u00e1t i lid\u00e9 s celiaki\u00ed, alergi\u00ed na <a href=\"https:\/\/gymbeam.cz\/blog\/lepek-je-opravdu-skodlivy-pro-kazdeho-z-nas\/\" target=\"_blank\" rel=\"noreferrer noopener\">lepek <\/a>\u010di neceliak\u00e1ln\u00ed glutenovou senzitivitou. A kdy\u017e k tomu p\u0159id\u00e1me fakt, \u017ee jsou <strong>levn\u00e9, dostupn\u00e9<\/strong> a <strong>ekologick\u00e9<\/strong>, dostaneme potravinu, kter\u00e1 prosp\u00edv\u00e1 nejen v\u00e1m, ale i planet\u011b. <\/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=\"Jake_prospesne_ziviny_obsahuji\"><\/span>Jak\u00e9 prosp\u011b\u0161n\u00e9 \u017eiviny obsahuj\u00ed? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Za nen\u00e1padn\u00fdm vzhledem lu\u0161t\u011bnin se skr\u00fdv\u00e1 skute\u010dn\u00e1 nutri\u010dn\u00ed bomba. Jsou zdrojem <strong>makro\u017eivin <\/strong>i <strong>mikro\u017eivin<\/strong>, kter\u00e9 t\u011blu poskytuj\u00ed energii, podporuj\u00ed zdrav\u00ed a p\u0159isp\u00edvaj\u00ed k prevenci r\u016fzn\u00fdch onemocn\u011bn\u00ed. Poj\u010fme se pod\u00edvat bl\u00ed\u017ee na to, kter\u00e9 l\u00e1tky d\u011blaj\u00ed z lu\u0161t\u011bnin v\u00fdjime\u010dnou potravinu.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. B\u00edlkoviny <\/h3>\n\n<p>Lu\u0161t\u011bniny pat\u0159\u00ed mezi nejlep\u0161\u00ed a nejlevn\u011bj\u0161\u00ed zdroje <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\u00edlkovin<\/a>. Proteiny toti\u017e tvo\u0159\u00ed v pr\u016fm\u011bru<strong> 17\u201340 % jejich hmotnosti. <\/strong>Nap\u0159\u00edklad v 50 g syrov\u00e9 cizrny se ukr\u00fdv\u00e1 zhruba 10 g b\u00edlkovin. Pr\u00e1v\u011b proto jsou kl\u00ed\u010dovou potravinou pro <a href=\"https:\/\/gymbeam.cz\/blog\/vegetarianstvi-vyhody-a-nevyhody-stravy-bez-masa\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vegetari\u00e1ny<\/strong><\/a> i <a href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vegany<\/strong><\/a>  <strong> <\/strong>a pom\u00e1haj\u00ed jim doplnit denn\u00ed pot\u0159ebu t\u00e9to 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>B\u00edlkoviny v lu\u0161t\u011bnin\u00e1ch jsou sice \u010d\u00e1ste\u010dn\u011b limitovan\u00e9 ni\u017e\u0161\u00edm obsahem n\u011bkter\u00fdch esenci\u00e1ln\u00edch <a href=\"https:\/\/gymbeam.cz\/blog\/aminokyseliny-deleni-funkce-v-tele-vliv-na-sportovni-vykon-a-nejlepsi-zdroje\/\" target=\"_blank\" rel=\"noreferrer noopener\">aminokyselin <\/a>(zejm\u00e9na methioninu), ale tento nedostatek lze snadno vyv\u00e1\u017eit kombinac\u00ed s <strong>obilovinami<\/strong>. Ty jsou na n\u011b naopak bohat\u00e9. Klasick\u00e9 spojen\u00ed <a href=\"https:\/\/gymbeam.cz\/ryze\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>r\u00fd\u017ee<\/strong><\/a> <strong> <\/strong>a <strong>fazol\u00ed <\/strong>\u010di <strong>hummusu <\/strong>s <strong>pita chlebem<\/strong> tak nen\u00ed jen kulin\u00e1\u0159sk\u00fd z\u00e1\u017eitek, ale i moudr\u00e1 volba z pohledu vyv\u00e1\u017een\u00e9ho j\u00eddeln\u00ed\u010dku.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pr\u00e1v\u011b d\u00edky b\u00edlkovin\u00e1m se t\u011blo zvl\u00e1dne <strong>regenerovat, budovat svaly, tvo\u0159it hormony, enzymy<\/strong> \u010di <strong>protil\u00e1tky<\/strong>, kter\u00e9 chr\u00e1n\u00ed p\u0159ed infekcemi. Z\u00e1rove\u0148 pom\u00e1haj\u00ed <strong>zasytit na del\u0161\u00ed dobu<\/strong>. I rostlinn\u00e9 b\u00edlkoviny z lu\u0161t\u011bnin tak maj\u00ed velk\u00fd v\u00fdznam pro na\u0161e zdrav\u00ed a jsou skv\u011bl\u00e9 nejen pro lidi, kte\u0159\u00ed se stravuj\u00ed <strong>\u010dist\u011b rostlinnou stravou<\/strong>, ale i pro <strong>sportovce <\/strong>a ka\u017ed\u00e9ho, kdo chce m\u00edt ve strav\u011b <strong>dostatek <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kvalitn\u00edch b\u00edlkovin<\/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<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\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1124x749.jpg\" alt=\"B&#xED;lkoviny v lu&#x161;t&#x11B;nin&#xE1;ch \" class=\"wp-image-739100\" title=\"B&#xED;lkoviny v lu&#x161;t&#x11B;nin&#xE1;ch \" 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<h3 class=\"wp-block-heading\">2. Komplexn\u00ed sacharidy<\/h3>\n\n<p>Lu\u0161t\u011bniny jsou bohat\u00fdm zdrojem komplexn\u00edch <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 se na rozd\u00edl od jednoduch\u00fdch cukr\u016f <strong>tr\u00e1v\u00ed pomaleji<\/strong>. D\u00edky tomu <strong>dod\u00e1vaj\u00ed energii postupn\u011b<\/strong> a pom\u00e1haj\u00ed p\u0159edch\u00e1zet prudk\u00fdm v\u00fdkyv\u016fm cukru v krvi a celkov\u00e9 energie. To ocen\u00ed nejen lid\u00e9 s cukrovkou, ale ka\u017ed\u00fd, kdo se chce c\u00edtit <strong>d\u00e9le syt\u00fd<\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Nen\u00ed proto n\u00e1hoda, \u017ee komplexn\u00ed sacharidy maj\u00ed pr\u00e1vem velk\u00fd pod\u00edl v <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\">pestr\u00e9 a vyv\u00e1\u017een\u00e9 strav\u011b<\/a>. Jsou toti\u017e <strong>hlavn\u00edm zdrojem energie<\/strong> pro na\u0161e t\u011blo i mozek. Z\u00e1sadn\u011b ovliv\u0148uj\u00ed to, jak se c\u00edt\u00edme po j\u00eddle, jeliko\u017e n\u00e1s zasyt\u00ed a dodaj\u00ed stabiln\u00ed p\u0159\u00edsun paliva bez nep\u0159\u00edjemn\u00fdch v\u00fdkyv\u016f n\u00e1lady \u010di \u00fanavy.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">3. Vl\u00e1knina<\/h3>\n\n<p>Jednou z nejv\u011bt\u0161\u00edch p\u0159ednost\u00ed lu\u0161t\u011bnin je jejich vysok\u00fd obsah <a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\">vl\u00e1kniny<\/a>, v pr\u016fm\u011bru <strong>13 g\/100 g.<\/strong> Dobrou zpr\u00e1vou je, \u017ee v nich najdeme <strong>rozpustnou <\/strong>i <strong>nerozpustnou formu<\/strong>. <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Rozpustn\u00e1 vl\u00e1knina p\u016fsob\u00ed jako takov\u00fd <strong>gel<\/strong>, kter\u00fd zpomaluje tr\u00e1ven\u00ed a pom\u00e1h\u00e1 <strong>zasytit<\/strong>. <\/li>\n\n\n\n<li><strong>Nerozpustn\u00e1 vl\u00e1knina<\/strong> zase podporuje spr\u00e1vnou <strong>\u010dinnost st\u0159ev<\/strong>. <\/li>\n<\/ul>\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>D\u00edky lu\u0161t\u011bnin\u00e1m tak z\u00edsk\u00e1me perfektn\u00ed kombinaci t\u011bchto \u00fa\u010dink\u016f. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pravideln\u00e1 konzumace lu\u0161t\u011bnin m\u016f\u017ee d\u00edky vl\u00e1knin\u011b pomoci s p\u0159edch\u00e1zen\u00edm probl\u00e9m\u016fm se <strong>z\u00e1cpou <\/strong>i s podporou <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-mikrobiom-a-jak-muze-zdravi-strev-ovlivnovat-nasi-fyzickou-i-psychickou-kondici\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>st\u0159evn\u00edho mikrobiomu<\/strong><\/a><strong>. <\/strong>St\u0159evn\u00ed bakterie toti\u017e <a href=\"https:\/\/gymbeam.cz\/vlaknina\" target=\"_blank\" rel=\"noreferrer noopener\">vl\u00e1kninu<\/a> fermentuj\u00ed na <strong>mastn\u00e9 kyseliny s kr\u00e1tk\u00fdm \u0159et\u011bzcem (SCFA),<\/strong> kter\u00e9 prosp\u00edvaj\u00ed st\u0159evn\u00edmu prost\u0159ed\u00ed i imunit\u011b.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,6]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Abychom mohli \u010derpat ze v\u0161ech benefit\u016f vl\u00e1kniny, m\u011bli bychom j\u00ed denn\u011b p\u0159ijmout <strong>25\u201330 g.<\/strong> Jednou porc\u00ed lu\u0161t\u011bnin m\u016f\u017eeme snadno pokr\u00fdt a\u017e t\u0159etinu tohoto mno\u017estv\u00ed. Nap\u0159\u00edklad 50 g syrov\u00fdch <a href=\"https:\/\/gymbeam.cz\/fazole-mungo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">fazol\u00ed mungo<\/a> obsahuje a\u017e kolem <strong>8 g vl\u00e1kniny<\/strong>. <\/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=\"5951,5333,105073,95092,95218,53080,105181,62785,105163,53113,105157,105169,62779\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">4. Tuky<\/h3>\n\n<p>Na rozd\u00edl od <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\">o\u0159ech\u016f <\/a>\u010di semen, lu\u0161t\u011bniny p\u0159irozen\u011b obsahuj\u00ed jen <strong>velmi m\u00e1lo tuku<\/strong>, v\u011bt\u0161inou m\u00e9n\u011b ne\u017e 5 g na 100 g. V\u00fdjimkou jsou s\u00f3ja a ara\u0161\u00eddy, kter\u00e9 pat\u0159\u00ed mezi energeticky bohat\u0161\u00ed d\u00edky obsahu <strong>zdrav\u00fdch <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tuk\u016f<\/strong><\/a><strong>. <\/strong>  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tuky v lu\u0161t\u011bnin\u00e1ch jsou prosp\u011b\u0161n\u00e9 pro zdrav\u00ed, jeliko\u017e v nich p\u0159eva\u017euj\u00ed <strong>nenasycen\u00e9 mastn\u00e9 kyseliny<\/strong>. S\u00f3ja je nap\u0159\u00edklad v\u00fdznamn\u00fdm zdrojem <strong>omega-3 MK<\/strong> v podob\u011b <strong>alfa-linolenov\u00e9 kyseliny (ALA), <\/strong>a ara\u0161\u00eddy zase poskytuj\u00ed cenn\u00e9 <strong>mononenasycen\u00e9 tuky<\/strong>, podobn\u00e9 t\u011bm v <a href=\"https:\/\/gymbeam.cz\/extra-panensky-olivovy-olej-v-spreji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">olivov\u00e9m oleji<\/a>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>D\u00edky n\u00edzk\u00e9mu obsahu nasycen\u00fdch tuk\u016f a p\u0159\u00edzniv\u00e9mu spektru mastn\u00fdch kyselin se lu\u0161t\u011bniny v\u00fdborn\u011b hod\u00ed jako sou\u010d\u00e1st zdrav\u00e9 stravy, kter\u00e1 podporuje kardiovaskul\u00e1rn\u00ed zdrav\u00ed. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">5. Vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky <\/h3>\n\n<p>Lu\u0161t\u011bniny nejsou jen zdrojem b\u00edlkovin a sacharid\u016f, ale i skute\u010dnou z\u00e1sob\u00e1rnou <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-mineralnimi-latkami-jake-funkce-plni-kolik-jich-prijimat-a-jak-odhalit-nedostatek\/\" target=\"_blank\" rel=\"noreferrer noopener\">miner\u00e1ln\u00edch l\u00e1tek<\/a>. Vynikaj\u00ed p\u0159edev\u0161\u00edm obsahem <a href=\"https:\/\/gymbeam.cz\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00edn\u016f skupiny B<\/strong><\/a>. Jsou bohat\u00e9 na <a href=\"https:\/\/gymbeam.cz\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">thiamin (vitam\u00edn B1)<\/a>, <a href=\"https:\/\/gymbeam.cz\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">riboflavin (vitam\u00edn B2)<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/kyselina-listova-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">fol\u00e1t (vitam\u00edn B9)<\/a>, kter\u00fd je nezbytn\u00fd pro tvorbu \u010derven\u00fdch krvinek a spr\u00e1vn\u00fd v\u00fdvoj nervov\u00e9ho syst\u00e9mu plodu v t\u011bhotenstv\u00ed.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup>  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Z miner\u00e1ln\u00edch l\u00e1tek stoj\u00ed za zm\u00ednku nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\">ho\u0159\u010d\u00edk<\/a>, <a href=\"https:\/\/gymbeam.cz\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">drasl\u00edk<\/a>, <a href=\"https:\/\/gymbeam.cz\/zinek\" target=\"_blank\" rel=\"noreferrer noopener\">zinek<\/a>, <a href=\"https:\/\/gymbeam.cz\/bisglycinat-mednaty-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">m\u011b\u010f<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\">\u017eelezo<\/a>. Je v\u0161ak t\u0159eba p\u0159ipomenout, \u017ee vst\u0159eb\u00e1v\u00e1n\u00ed n\u011bkter\u00fdch z nich (zejm\u00e9na \u017eeleza a zinku) mohou sni\u017eovat <strong>antinutri\u010dn\u00ed l\u00e1tky<\/strong> v lu\u0161t\u011bnin\u00e1ch, <strong> <\/strong>jako je nap\u0159\u00edklad <strong>kyselina fytov\u00e1<\/strong>. Jejich obsah se ale d\u00e1 sn\u00ed\u017eit spr\u00e1vnou p\u0159\u00edpravou, nap\u0159\u00edklad nam\u00e1\u010den\u00edm, kl\u00ed\u010den\u00edm nebo fermentac\u00ed. D\u00edky tomu z\u00edsk\u00e1te z lu\u0161t\u011bnin v\u011bt\u0161\u00ed d\u00e1vku t\u011bchto \u017eivin.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\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\/08\/IMG_7080_optimized_5000-1124x749.jpeg\" alt=\"Vitam&#xED;ny v lu&#x161;t&#x11B;nin&#xE1;ch \" class=\"wp-image-739117\" title=\"Vitam&#xED;ny v lu&#x161;t&#x11B;nin&#xE1;ch \" 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<h3 class=\"wp-block-heading\">6. Dal\u0161\u00ed bioaktivn\u00ed l\u00e1tky <\/h3>\n\n<p>Krom\u011b z\u00e1kladn\u00edch \u017eivin se v lu\u0161t\u011bnin\u00e1ch nach\u00e1zej\u00ed i r\u016fzn\u00e9 <strong>bioaktivn\u00ed l\u00e1tky<\/strong>, kter\u00e9 jim prop\u016fj\u010duj\u00ed dal\u0161\u00ed p\u0159idanou hodnotu. Pat\u0159\u00ed sem nap\u0159\u00edklad: <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Polyfenoly a flavonoidy<\/strong>, co\u017e jsou antioxidanty, kter\u00e9 pom\u00e1haj\u00ed chr\u00e1nit bu\u0148ky p\u0159ed po\u0161kozen\u00edm voln\u00fdmi radik\u00e1ly. D\u00edky tomu pom\u00e1haj\u00ed p\u0159edch\u00e1zet vzniku chronick\u00fdch onemocn\u011bn\u00ed (nap\u0159. metabolick\u00fdch, jako je cukrovka).  <\/li>\n\n\n\n<li><strong>Isoflavony <\/strong>(zejm\u00e9na v s\u00f3ji), \u010dili <strong>fytoestrogeny<\/strong>, kter\u00e9 mohou pom\u00e1hat p\u0159i zm\u00edr\u0148ov\u00e1n\u00ed p\u0159\u00edznak\u016f menopauzy a podporovat zdrav\u00ed kost\u00ed a srdce.<\/li>\n\n\n\n<li><strong>Saponiny<\/strong>, kter\u00e9 mohou p\u0159isp\u011bt ke sni\u017eov\u00e1n\u00ed cholesterolu a podpo\u0159e imunity.<\/li>\n\n\n\n<li><strong>Rezistentn\u00ed \u0161krob<\/strong>, kter\u00fd p\u016fsob\u00ed podobn\u011b jako vl\u00e1knina, fermentuje se v tlust\u00e9m st\u0159ev\u011b a vytv\u00e1\u0159\u00ed mastn\u00e9 kyseliny s kr\u00e1tk\u00fdm \u0159et\u011bzcem, prosp\u011b\u0161n\u00e9 pro st\u0159evn\u00ed mikrobiom.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Pr\u016fm\u011brn\u00fd obsah \u017eivin v lu\u0161t\u011bnin\u00e1ch<\/h3>\n\n<p>Hodnoty v tabulce jsou pr\u016fm\u011brn\u00e9 a u jednotliv\u00fdch druh\u016f se mohou li\u0161it v z\u00e1vislosti na kvalit\u011b p\u016fdy, zpracov\u00e1n\u00ed apod. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Lu\u0161t\u011bnina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/th><th class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/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\u00e9 fazole<\/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.cz\/fazole-mungo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Fazole mungo<\/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\">Hn\u011bd\u00e1 \u010do\u010dka<\/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 \u010do\u010dka<\/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\">Cizrna<\/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\">Hr\u00e1ch<\/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.cz\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\">Ara\u0161\u00eddy<\/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<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<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_jsou_antinutricni_latky\"><\/span>Co jsou antinutri\u010dn\u00ed l\u00e1tky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Kdy\u017e zaslechnete v\u00fdraz antinutri\u010dn\u00ed l\u00e1tky, mo\u017en\u00e1 si p\u0159edstav\u00edte n\u011bco nebezpe\u010dn\u00e9ho pro zdrav\u00ed. Ale ve skute\u010dnosti jde jen o p\u0159irozenou sou\u010d\u00e1st lu\u0161t\u011bnin, kterou rostliny pou\u017e\u00edvaj\u00ed jako <strong>ochranu p\u0159ed \u0161k\u016fdci<\/strong>. Jejich nev\u00fdhodou je, \u017ee mohou t\u011blu zt\u00ed\u017eit vst\u0159eb\u00e1v\u00e1n\u00ed n\u011bkter\u00fdch \u017eivin a n\u011bkdy zp\u016fsobuj\u00ed i nep\u0159\u00edjemn\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vas-trapi-nafoukle-bricho-a-jak-se-ho-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\">nad\u00fdm\u00e1n\u00ed<\/a>.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Skv\u011blou zpr\u00e1vou ale je, \u017ee v\u00edme, jak na n\u011b. Rozhodn\u011b to nejsou l\u00e1tky, kv\u016fli kter\u00fdm byste se museli lu\u0161t\u011bnin\u00e1m vyh\u00fdbat. <strong>Nam\u00e1\u010den\u00ed <\/strong>lu\u0161t\u011bnin na n\u011bkolik hodin, <strong>va\u0159en\u00ed, kl\u00ed\u010den\u00ed<\/strong> nebo <strong>fermentace <\/strong>dok\u00e1\u017eou jejich <strong>obsah v\u00fdrazn\u011b sn\u00ed\u017eit<\/strong>. D\u00edky tomu se stanou l\u00e9pe straviteln\u00fdmi a vy z nich z\u00edsk\u00e1te maximum v\u0161ech prosp\u011b\u0161n\u00fdch l\u00e1tek <strong>bez nad\u00fdm\u00e1n\u00ed<\/strong>.  <\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"715\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-1124x715.jpg\" alt=\"Co jsou antinutri&#x10D;n&#xED; l&#xE1;tky? \" class=\"wp-image-739134\" title=\"Co jsou antinutri&#x10D;n&#xED; l&#xE1;tky? \" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_zdravotni_benefity_maji_lusteniny\"><\/span>Jak\u00e9 zdravotn\u00ed benefity maj\u00ed lu\u0161t\u011bniny? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Pokud jsou lu\u0161t\u011bniny konzumov\u00e1ny v dostate\u010dn\u00e9m mno\u017estv\u00ed, pom\u00e1haj\u00ed sn\u00ed\u017eit riziko r\u016fzn\u00fdch chronick\u00fdch onemocn\u011bn\u00ed. Jde nap\u0159\u00edklad o obezitu, cukrovku, kardiovaskul\u00e1rn\u00ed probl\u00e9my, a dokonce i n\u011bkter\u00e9 druhy onkologick\u00fdch onemocn\u011bn\u00ed.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"glykemia\">1. Pom\u00e1haj\u00ed kontrolovat hladinu cukru v krvi <\/h3>\n\n<p>Hladina cukru v krvi b\u011bhem dne p\u0159irozen\u011b kol\u00eds\u00e1, ale prudk\u00e9 v\u00fdkyvy mohou zp\u016fsobit \u00fanavu, podr\u00e1\u017ed\u011bnost nebo chu\u0165 na sladk\u00e9. Dlouhodob\u011b mohou tyto v\u00fdkyvy p\u0159isp\u00edvat i k rozvoji inzulinov\u00e9 rezistence nebo cukrovky 2. typu, kterou dnes trp\u00ed v\u00edce ne\u017e <strong>460 milion\u016f lid\u00ed na sv\u011bt\u011b<\/strong>.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup>  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Lu\u0161t\u011bniny pom\u00e1haj\u00ed udr\u017eovat glyk\u00e9mii stabiln\u011bj\u0161\u00ed z t\u011bchto d\u016fvod\u016f:<\/h4>\n\n<ul class=\"wp-block-list\">\n<li>Maj\u00ed <strong>n\u00edzk\u00fd glykemick\u00fd index<\/strong>, tak\u017ee cukr po j\u00eddle stoup\u00e1 pomaleji.<br\/><br\/><\/li>\n\n\n\n<li>Obsahuj\u00ed <strong>rozpustnou vl\u00e1kninu a rezistentn\u00ed \u0161krob<\/strong>, kter\u00e9 zpomaluj\u00ed vst\u0159eb\u00e1v\u00e1n\u00ed cukru do krve.<\/li>\n\n\n\n<li>Poskytuj\u00ed <strong>polyfenoly s antioxida\u010dn\u00edmi \u00fa\u010dinky<\/strong>, kter\u00e9 podporuj\u00ed zdravou funkci bun\u011bk a pom\u00e1haj\u00ed sn\u00ed\u017eit oxida\u010dn\u00ed 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<p>S lu\u0161t\u011bninami v j\u00eddeln\u00ed\u010dku m\u016f\u017eete snadn\u011bji dostat pod kontrolu svou glyk\u00e9mii a s n\u00ed souvisej\u00edc\u00ed energetick\u00e9 v\u00fdkyvy.<\/p>\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\/08\/it_emily_gervasio_032025-1124x751.png\" alt=\"&#xDA;&#x10D;inek lu&#x161;t&#x11B;nin na glyk&#xE9;mii \" class=\"wp-image-739151\" title=\"&#xDA;&#x10D;inek lu&#x161;t&#x11B;nin na glyk&#xE9;mii \" 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<h3 class=\"wp-block-heading\" id=\"kardiovaskularne-zdravie\">2. Zlep\u0161uj\u00ed kardiovaskul\u00e1rn\u00ed zdrav\u00ed <\/h3>\n\n<p>Kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed jsou <strong>nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010dinou \u00famrt\u00ed na sv\u011bt\u011b<\/strong>. Podle WHO maj\u00ed ka\u017edoro\u010dn\u011b na sv\u011bdom\u00ed v\u00edce ne\u017e 17 milion\u016f \u00famrt\u00ed. K jejich hlavn\u00edm rizikov\u00fdm faktor\u016fm pat\u0159\u00ed vysok\u00e1 hladina <a href=\"https:\/\/gymbeam.cz\/blog\/co-zpusobuje-vysoky-cholesterol-a-jak-ho-snizit\/\" target=\"_blank\" rel=\"noreferrer noopener\">LDL cholesterolu<\/a> a <a href=\"https:\/\/gymbeam.cz\/blog\/co-zpusobuje-vysoky-krevni-tlak-a-jak-ho-snizit\/\" target=\"_blank\" rel=\"noreferrer noopener\">vysok\u00fd krevn\u00ed 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Lu\u0161t\u011bniny mohou pomoci chr\u00e1nit srdce n\u011bkolika zp\u016fsoby: <\/h4>\n\n<ul class=\"wp-block-list\">\n<li>Obsahuj\u00ed <strong>rozpustnou vl\u00e1kninu<\/strong>, kter\u00e1 v\u00e1\u017ee \u017elu\u010dov\u00e9 kyseliny a sni\u017euje zp\u011btn\u00e9 vst\u0159eb\u00e1v\u00e1n\u00ed cholesterolu.<\/li>\n\n\n\n<li>Jsou zdrojem <strong>saponin\u016f <\/strong>a <strong>polyfenol\u016f<\/strong>, kter\u00e9 tak\u00e9 pom\u00e1haj\u00ed kontrolovat hladinu cholesterolu. <\/li>\n\n\n\n<li>Maj\u00ed n\u00edzk\u00fd obsah nasycen\u00fdch tuk\u016f. <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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>D\u00edky t\u011bmto vlastnostem tak m\u016f\u017eeme za\u0159azen\u00edm \u010do\u010dky, fazol\u00ed nebo nap\u0159\u00edklad cizrny do j\u00eddeln\u00ed\u010dku p\u0159irozen\u011b podpo\u0159it zdrav\u00ed srdce. Pomohou sn\u00ed\u017eit riziko <strong>ateroskler\u00f3zy <\/strong>(kornat\u011bn\u00ed c\u00e9v), a t\u00edm p\u00e1dem i nap\u0159\u00edklad <strong>infarktu myokardu<\/strong> nebo <strong>mozkov\u00e9 p\u0159\u00edhody<\/strong>.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"travenie\">3. Mohou zlep\u0161it tr\u00e1ven\u00ed <\/h3>\n\n<p>Tr\u00e1vic\u00ed probl\u00e9my jako z\u00e1cpa nebo nad\u00fdm\u00e1n\u00ed tr\u00e1p\u00ed mnoh\u00e9 z n\u00e1s. Odhaduje se, \u017ee chronickou z\u00e1cpou trp\u00ed <strong>a\u017e 15 % lid\u00ed na sv\u011bt\u011b<\/strong> a v\u00fdskyt <strong>stoup\u00e1 s v\u011bkem<\/strong>. Jedn\u00edm z hlavn\u00edch d\u016fvod\u016f je <strong>strava chud\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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Lu\u0161t\u011bniny jsou jej\u00edm p\u0159irozen\u00fdm zdrojem, zejm\u00e9na <strong>nerozpustn\u00e9 vl\u00e1kniny<\/strong>, kter\u00e1 podporuje pravideln\u00fd pohyb st\u0159ev a usnad\u0148uje vyprazd\u0148ov\u00e1n\u00ed. Pravideln\u00e1 konzumace proto m\u016f\u017ee <strong>pomoci p\u0159edch\u00e1zet z\u00e1cp\u011b<\/strong> a zlep\u0161it <strong>celkovou kvalitu tr\u00e1ven\u00ed<\/strong>.  <\/p>\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<h3 class=\"wp-block-heading\" id=\"mikrobiom\">4. Maj\u00ed vliv i na st\u0159evn\u00ed mikrobiom<\/h3>\n\n<p>St\u0159evn\u00ed mikrobiom je fascinuj\u00edc\u00ed ekosyst\u00e9m miliard bakteri\u00ed, kter\u00e9 ovliv\u0148uj\u00ed nejen tr\u00e1ven\u00ed, ale i imunitu a n\u00e1ladu. A pr\u00e1v\u011b strava pat\u0159\u00ed mezi hlavn\u00ed faktory, kter\u00e9 rozhoduj\u00ed o tom, zda v n\u011bm p\u0159evl\u00e1daj\u00ed prosp\u011b\u0161n\u00e9, nebo \u0161kodliv\u00e9 bakterie. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Lu\u0161t\u011bniny jsou pro st\u0159evn\u00ed mikrofl\u00f3ru skv\u011blou potravou, proto\u017ee obsahuj\u00ed:<\/h4>\n\n<ul class=\"wp-block-list\">\n<li><strong>Rozpustnou vl\u00e1kninu a rezistentn\u00ed \u0161krob<\/strong>, kter\u00e9 funguj\u00ed jako prebiotika a vy\u017eivuj\u00ed prosp\u011b\u0161n\u00e9 bakterie.<\/li>\n\n\n\n<li><strong>Polyfenoly<\/strong>, kter\u00e9 maj\u00ed antioxida\u010dn\u00ed a protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>P\u0159i fermentaci vl\u00e1kniny produkuj\u00ed bakterie <strong>mastn\u00e9 kyseliny s kr\u00e1tk\u00fdm \u0159et\u011bzcem (SCFA)<\/strong>, jako je butyr\u00e1t. Ty vy\u017eivuj\u00ed st\u0159evn\u00ed bu\u0148ky, p\u016fsob\u00ed protiz\u00e1n\u011btliv\u011b a pom\u00e1haj\u00ed pos\u00edlit ochrannou bari\u00e9ru st\u0159ev. Pravideln\u00e1 konzumace lu\u0161t\u011bnin tak m\u016f\u017ee podpo\u0159it r\u016fst dobr\u00fdch bakteri\u00ed, a t\u00edm i va\u0161i imunitu, tr\u00e1ven\u00ed a celkovou pohodu.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-1124x750.jpg\" alt=\"&#xDA;&#x10D;inek lu&#x161;t&#x11B;nin na st&#x159;evn&#xED; mikrobiom\" class=\"wp-image-739168\" title=\"&#xDA;&#x10D;inek lu&#x161;t&#x11B;nin na st&#x159;evn&#xED; mikrobiom\" 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<h3 class=\"wp-block-heading\" id=\"anemia\">5. Pom\u00e1haj\u00ed p\u0159edch\u00e1zet an\u00e9mii<\/h3>\n\n<p><strong>An\u00e9mie z nedostatku \u017eeleza<\/strong> je nej\u010dast\u011bj\u0161\u00ed nutri\u010dn\u00ed poruchou \u2013 podle WHO postihuje celosv\u011btov\u011b zhruba <strong>30 % \u017een v plodn\u00e9m v\u011bku<\/strong> a <strong>40 % d\u011bt\u00ed<\/strong>. Projevuje se \u00fanavou, bledost\u00ed, slabou v\u00fdkonnost\u00ed \u010di \u010dast\u011bj\u0161\u00edmi infekcemi.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Lu\u0161t\u011bniny mohou p\u0159isp\u011bt k prevenci an\u00e9mie, proto\u017ee:<\/h4>\n\n<ul class=\"wp-block-list\">\n<li>Obsahuj\u00ed samotn\u00e9 <a href=\"https:\/\/gymbeam.cz\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eelezo<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li>Jsou zdrojem <strong>fol\u00e1tu<\/strong>, kter\u00fd je nezbytn\u00fd pro tvorbu \u010derven\u00fdch krvinek.<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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u017delezo je sice <strong>nehemov\u00e9<\/strong>, tak\u017ee m\u00e1 <strong>ni\u017e\u0161\u00ed vst\u0159ebatelnost ne\u017e hemov\u00e9 \u017eelezo ze \u017eivo\u010di\u0161n\u00fdch zdroj\u016f<\/strong>, ale s t\u00edm si zvl\u00e1dnete poradit. Vst\u0159ebatelnost se d\u00e1 zv\u00fd\u0161it kombinac\u00ed s potravinami s <a href=\"https:\/\/gymbeam.cz\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00ednem C<\/strong><\/a><strong>, <\/strong>jako je nap\u0159\u00edklad paprika nebo bobulovit\u00e9 ovoce. Tak\u00e9 ji m\u016f\u017eete podpo\u0159it spr\u00e1vnou \u00fapravou, konkr\u00e9tn\u011b nam\u00e1\u010den\u00edm, kl\u00ed\u010den\u00edm nebo fermentac\u00ed.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud si tedy nap\u0159\u00edklad k \u010do\u010dkov\u00e9 ka\u0161i p\u0159id\u00e1te \u010derstvou zeleninu<strong> bohatou na <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/vitamin-c-zdroje-davkovani\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00edn C<\/strong><\/a><strong>, <\/strong>z\u00edsk\u00e1te z n\u00ed v\u011bt\u0161\u00ed d\u00e1vku \u017eeleza, a \u00fa\u010dinn\u011bji tak podpo\u0159\u00edte imunitu nebo boj s \u00fanavou. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"oxidacny-stres\">6. Maj\u00ed antioxida\u010dn\u00ed \u00fa\u010dinky<\/h3>\n\n<p>Na\u0161e t\u011blo je denn\u011b vystaveno voln\u00fdm radik\u00e1l\u016fm, kter\u00e9 po\u0161kozuj\u00ed bu\u0148ky a p\u0159isp\u00edvaj\u00ed k rozvoji nemoc\u00ed, jako jsou nap\u0159\u00edklad kardiovaskul\u00e1rn\u00ed probl\u00e9my, cukrovka nebo onkologick\u00e1 onemocn\u011bn\u00ed. Kdy\u017e jich je p\u0159\u00edli\u0161, nast\u00e1v\u00e1 <strong>oxida\u010dn\u00ed stres<\/strong>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Lu\u0161t\u011bniny jsou bohat\u00fdm zdrojem antioxida\u010dn\u00edch l\u00e1tek, jako jsou <strong>polyfenoly, flavonoidy, taniny a saponiny<\/strong>. <\/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=\"Jsou_lusteniny_vhodne_pri_hubnuti\"><\/span>Jsou lu\u0161t\u011bniny vhodn\u00e9 p\u0159i hubnut\u00ed? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ani <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout\/\" target=\"_blank\" rel=\"noreferrer noopener\">hubnut\u00ed <\/a>a reduk\u010dn\u00ed dieta by nem\u011bly b\u00fdt o hladov\u011bn\u00ed a extr\u00e9mn\u00edm odep\u00edr\u00e1n\u00ed si. J\u00eddeln\u00ed\u010dek by m\u011bl b\u00fdt pestr\u00fd, vyv\u00e1\u017een\u00fd a ur\u010dit\u011b do n\u011bj pat\u0159\u00ed pr\u00e1v\u011b i lu\u0161t\u011bniny. Dokonce mohou hubnut\u00ed pom\u011brn\u011b <strong>usnadnit<\/strong>.   <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>D\u00edky sv\u00e9 schopnosti zasytit toti\u017e pom\u00e1haj\u00ed sni\u017eovat mno\u017estv\u00ed p\u0159ijat\u00fdch kalori\u00ed. Jejich <strong>b\u00edlkoviny <\/strong>a <strong>vl\u00e1knina <\/strong>zpomaluj\u00ed tr\u00e1ven\u00ed, tak\u017ee po tal\u00ed\u0159i fazol\u00ed nebo cizrny nep\u0159ijde hlad tak rychle. Z\u00e1rove\u0148 se z nich energie uvol\u0148uje postupn\u011b, co\u017e m\u016f\u017ee omezit jej\u00ed nep\u0159\u00edjemn\u00e9 v\u00fdkyvy.   <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Za\u0159azen\u00ed lu\u0161t\u011bnin do j\u00eddeln\u00ed\u010dku tak m\u016f\u017ee ve skute\u010dnosti podpo\u0159it hubnut\u00ed a tak\u00e9 pomoci udr\u017eet dosa\u017een\u00e9 v\u00fdsledky dlouhodob\u011b. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,10]<\/mark><\/sup><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-1124x750.jpg\" alt=\"Vliv lu&#x161;t&#x11B;nin na hubnut&#xED;\" class=\"wp-image-739185\" title=\"Vliv lu&#x161;t&#x11B;nin na hubnut&#xED;\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdo_by_nemel_jist_lusteniny\"><\/span>Kdo by nem\u011bl j\u00edst lu\u0161t\u011bniny? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>P\u0159esto\u017ee lu\u0161t\u011bniny pat\u0159\u00ed mezi nejzdrav\u011bj\u0161\u00ed potraviny, existuj\u00ed situace, kdy mohou zp\u016fsobovat pot\u00ed\u017ee:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Syndrom dr\u00e1\u017ediv\u00e9ho st\u0159eva (IBS):<\/strong> Lu\u0161t\u011bniny obsahuj\u00ed vy\u0161\u0161\u00ed pod\u00edl fermentovateln\u00fdch sacharid\u016f (FODMAP), kter\u00e9 mohou vyvolat nad\u00fdm\u00e1n\u00ed a bolesti b\u0159icha.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-dna-jak-vznika-a-co-jist-pri-nizkopurinove-diete\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dna<\/strong><\/a><strong>:<\/strong> N\u011bkter\u00e9 druhy maj\u00ed v\u00edce purin\u016f, co\u017e m\u016f\u017ee zvy\u0161ovat hladinu kyseliny mo\u010dov\u00e9 a zhor\u0161ovat p\u0159\u00edznaky.<\/li>\n\n\n\n<li><strong>Tr\u00e1vic\u00ed probl\u00e9my a citliv\u00fd \u017ealudek<\/strong>: U lid\u00ed se slab\u0161\u00edm tr\u00e1ven\u00edm mohou b\u00fdt lu\u0161t\u011bniny n\u00e1ro\u010dn\u00e9 na zpracov\u00e1n\u00ed. Vhodn\u00e9 je za\u010d\u00edt s men\u0161\u00edmi porcemi, volit leh\u010d\u00ed druhy (nap\u0159. \u010dervenou \u010do\u010dku) a lu\u0161t\u011bniny nam\u00e1\u010det a spr\u00e1vn\u011b va\u0159it. <\/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=\"Jsou_lusteniny_vhodne_pro_deti_a_tehotne_zeny\"><\/span>Jsou lu\u0161t\u011bniny vhodn\u00e9 pro d\u011bti a t\u011bhotn\u00e9 \u017eeny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Lu\u0161t\u011bniny jsou skv\u011bl\u00fdm zdrojem \u017eivin, kter\u00e9 jsou pro d\u011bti a <a href=\"https:\/\/gymbeam.cz\/blog\/vyziva-v-tehotenstvi-co-jist-kdy-hubnout-a-kolik-je-zdrave-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\">t\u011bhotn\u00e9 \u017eeny<\/a> obzvl\u00e1\u0161\u0165 d\u016fle\u017eit\u00e9 \u2013 obsahuj\u00ed <strong>fol\u00e1t <\/strong>pro spr\u00e1vn\u00fd v\u00fdvoj nervov\u00e9ho syst\u00e9mu d\u00edt\u011bte, <strong>\u017eelezo <\/strong>pro prevenci an\u00e9mie, <strong>b\u00edlkoviny <\/strong>pro r\u016fst a <strong>vl\u00e1kninu<\/strong>, kter\u00e1 pom\u00e1h\u00e1 p\u0159edch\u00e1zet z\u00e1cp\u011b v t\u011bhotenstv\u00ed.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>U d\u011bt\u00ed je vhodn\u00e9 zav\u00e1d\u011bt je postupn\u011b a ve form\u011b pol\u00e9vek nebo ka\u0161\u00ed, aby byly l\u00e9pe straviteln\u00e9. Pro t\u011bhotn\u00e9 \u017eeny se doporu\u010duj\u00ed dob\u0159e namo\u010den\u00e9 a uva\u0159en\u00e9 lu\u0161t\u011bniny, kter\u00e9 sni\u017euj\u00ed riziko nad\u00fdm\u00e1n\u00ed. <\/p>\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\/08\/iStock-1156905122-1124x749.jpg\" alt=\"Jsou lu&#x161;t&#x11B;niny vhodn&#xE9; pro d&#x11B;ti a t&#x11B;hotn&#xE9; &#x17E;eny? \" class=\"wp-image-739206\" title=\"Jsou lu&#x161;t&#x11B;niny vhodn&#xE9; pro d&#x11B;ti a t&#x11B;hotn&#xE9; &#x17E;eny? \" 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<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>Mo\u017en\u00e1 je na \u010dase, abyste dali lu\u0161t\u011bnin\u00e1m \u0161anci, i kdy\u017e jste se jim dosud vyh\u00fdbali. Tyto oby\u010dejn\u00e9 potraviny toti\u017e pro n\u00e1s maj\u00ed neoby\u010dejn\u00fd p\u0159\u00ednos. V jedn\u00e9 porci n\u00e1m dok\u00e1\u017eou nab\u00eddnout po\u0159\u00e1dnou d\u00e1vku <strong>b\u00edlkovin, vl\u00e1kniny, vitam\u00edn\u016f, miner\u00e1ln\u00edch l\u00e1tek<\/strong> i <strong>antioxidant\u016f<\/strong>. D\u00edky tomu pak podporuj\u00ed zdrav\u00ed <strong>srdce, st\u0159ev<\/strong> a pom\u00e1haj\u00ed i p\u0159i <strong>hubnut\u00ed<\/strong>.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Nav\u00edc jsou <strong>dostupn\u00e9 <\/strong>a <strong>levn\u00e9<\/strong>, co\u017e ur\u010dit\u011b pot\u011b\u0161\u00ed i va\u0161i pen\u011b\u017eenku. Za\u0159a\u010fte je do sv\u00e9ho j\u00eddeln\u00ed\u010dku, a z\u00edskejte tak dal\u0161\u00edho par\u0165\u00e1ka na cest\u011b za lep\u0161\u00edm zdrav\u00edm.  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud pro v\u00e1s byl tento \u010dl\u00e1nek u\u017eite\u010dn\u00fd, sd\u00edlejte ho se sv\u00fdmi p\u0159\u00e1teli a zn\u00e1m\u00fdmi. A po\u010dkejte si na dal\u0161\u00ed \u010d\u00e1st, ve kter\u00e9 se pod\u00edv\u00e1me na jednotliv\u00e9 druhy lu\u0161t\u011bnin a jejich pou\u017eit\u00ed v kuchyni. <\/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\/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>Lu\u0161t\u011bniny \u010dasto opom\u00edj\u00edme, co\u017e je velk\u00e1 \u0161koda. Jsou toti\u017e bohat\u00e9 na vl\u00e1kninu, b\u00edlkoviny a spoustu vitam\u00edn\u016f i miner\u00e1ln\u00edch l\u00e1tek. D\u00edky sv\u00e9mu jedine\u010dn\u00e9mu slo\u017een\u00ed se tak py\u0161n\u00ed i skv\u011bl\u00fdmi \u00fa\u010dinky na zdrav\u00ed. Jak\u00e9 \u00fa\u010dinky to jsou a je dobr\u00e9 j\u00edst lu\u0161t\u011bniny, i kdy\u017e chcete zhubnout? To v\u00e1m prozrad\u00ed n\u00e1sleduj\u00edc\u00ed \u010dl\u00e1nek.    <\/p>\n","protected":false},"author":156,"featured_media":739066,"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":[6273,6669,7353,7587,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-739374","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-bilkoviny","9":"tag-jidelnicek","10":"tag-strava-cs","11":"tag-vlaknina-cs","12":"tag-zdravy-zivotni-styl","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nejlevn\u011bj\u0161\u00ed zdroj b\u00edlkovin? 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