{"id":739519,"date":"2025-09-01T10:00:00","date_gmt":"2025-09-01T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=739519"},"modified":"2025-09-02T20:26:20","modified_gmt":"2025-09-02T18:26:20","slug":"7-najlepsich-druhov-strukovin-v-com-sa-lisi-fazula-od-sosovice-a-ako-ich-pripravit-bez-naduvania","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/7-najlepsich-druhov-strukovin-v-com-sa-lisi-fazula-od-sosovice-a-ako-ich-pripravit-bez-naduvania\/","title":{"rendered":"7 najlep\u0161\u00edch druhov strukov\u00edn: V \u010dom sa l\u00ed\u0161i fazu\u013ea od \u0161o\u0161ovice a ako ich pripravi\u0165 bez nad\u00favania"},"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\/7-najlepsich-druhov-strukovin-v-com-sa-lisi-fazula-od-sosovice-a-ako-ich-pripravit-bez-naduvania\/#Sprievodca_7_druhmi_strukovin\" title=\"Sprievodca 7 druhmi strukov\u00edn\">Sprievodca 7 druhmi strukov\u00edn<\/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\/7-najlepsich-druhov-strukovin-v-com-sa-lisi-fazula-od-sosovice-a-ako-ich-pripravit-bez-naduvania\/#Priemerny_obsah_zivin_v_strukovinach\" title=\"Priemern\u00fd obsah \u017eiv\u00edn v strukovin\u00e1ch\">Priemern\u00fd obsah \u017eiv\u00edn v strukovin\u00e1ch<\/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\/7-najlepsich-druhov-strukovin-v-com-sa-lisi-fazula-od-sosovice-a-ako-ich-pripravit-bez-naduvania\/#Ako_zlepsit_stravitelnost_strukovin_a_vyhnut_sa_naduvaniu\" title=\"Ako zlep\u0161i\u0165 str\u00e1vite\u013enos\u0165 strukov\u00edn a vyhn\u00fa\u0165 sa nad\u00favaniu?&nbsp;\">Ako zlep\u0161i\u0165 str\u00e1vite\u013enos\u0165 strukov\u00edn a vyhn\u00fa\u0165 sa nad\u00favaniu?&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\/7-najlepsich-druhov-strukovin-v-com-sa-lisi-fazula-od-sosovice-a-ako-ich-pripravit-bez-naduvania\/#Ako_varit_strukoviny\" title=\"Ako vari\u0165 strukoviny?&nbsp;\">Ako vari\u0165 strukoviny?&nbsp;<\/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\/7-najlepsich-druhov-strukovin-v-com-sa-lisi-fazula-od-sosovice-a-ako-ich-pripravit-bez-naduvania\/#Kolkokrat_tyzdenne_jest_strukoviny\" title=\"Ko\u013ekokr\u00e1t t\u00fd\u017edenne jes\u0165 strukoviny?&nbsp;\">Ko\u013ekokr\u00e1t t\u00fd\u017edenne 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-6\" href=\"https:\/\/gymbeam.sk\/blog\/7-najlepsich-druhov-strukovin-v-com-sa-lisi-fazula-od-sosovice-a-ako-ich-pripravit-bez-naduvania\/#Ako_pridat_strukoviny_do_jedalnicka\" title=\"Ako prida\u0165 strukoviny do jed\u00e1lni\u010dka?\">Ako prida\u0165 strukoviny do jed\u00e1lni\u010dka?<\/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\/7-najlepsich-druhov-strukovin-v-com-sa-lisi-fazula-od-sosovice-a-ako-ich-pripravit-bez-naduvania\/#Ako_skladovat_strukoviny\" title=\"Ako skladova\u0165 strukoviny?&nbsp;\">Ako skladova\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\/7-najlepsich-druhov-strukovin-v-com-sa-lisi-fazula-od-sosovice-a-ako-ich-pripravit-bez-naduvania\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Svet strukov\u00edn je pln\u00fd <strong>farieb <\/strong>a<strong> chut\u00ed.<\/strong> T\u00e1to rozmanit\u00e1 skupina potrav\u00edn, od fazule a \u0161o\u0161ovice a\u017e po c\u00edcer a hrach, je ob\u013e\u00faben\u00e1 po celom svete u\u017e tis\u00edcky rokov. Vedeli ste, \u017ee najstar\u0161\u00ed archeologick\u00fd n\u00e1lez \u0161o\u0161ovice poch\u00e1dza z obdobia <strong>8 000 rokov pred na\u0161\u00edm letopo\u010dtom?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na prv\u00fd poh\u013ead nen\u00e1padn\u00e9 strukoviny s\u00fa doslova pokladnicou zdravia. S\u00fa bohat\u00e9 na <strong>bielkoviny, vl\u00e1kninu, vitam\u00edny<\/strong> a<strong> miner\u00e1lne l\u00e1tky,<\/strong> \u010do z nich rob\u00ed ide\u00e1lnu s\u00fa\u010das\u0165 jed\u00e1lni\u010dka. Napriek tomu sa im mnoh\u00ed vyh\u00fdbame.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pritom je obrovsk\u00e1 \u0161koda nevyu\u017e\u00edva\u0165 ich v kuchyni naplno. V <a href=\"https:\/\/gymbeam.sk\/blog\/najlacnejsi-zdroj-bielkovin-strukoviny-ich-zdravotne-benefity-a-ako-pomahaju-schudnut\/\" target=\"_blank\" rel=\"noreferrer noopener\">prvej \u010dasti n\u00e1\u0161ho sprievodcu<\/a> sme sa detailne pozreli na to, pre\u010do s\u00fa strukoviny pova\u017eovan\u00e9 za <strong>potravinu bud\u00facnosti<\/strong> \u010di ak\u00e9 <strong>zdravotn\u00e9 benefity<\/strong> prin\u00e1\u0161aj\u00fa. Teraz sa e\u0161te viac ponor\u00edme do ich rozmanit\u00e9ho sveta a uk\u00e1\u017eeme si, ako ich jednoducho zaradi\u0165 do jed\u00e1lni\u010dka. Po\u010fme sa pozrie\u0165 na to, ak\u00e9 druhy strukov\u00edn existuj\u00fa, pre\u010do sa ich oplat\u00ed jes\u0165 a ako ich spr\u00e1vne pripravi\u0165.<\/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=\"Sprievodca_7_druhmi_strukovin\"><\/span>Sprievodca 7 druhmi strukov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\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. Fazu\u013ea<\/h3>\n\n\n\n<p>Fazu\u013ea patr\u00ed medzi najroz\u0161\u00edrenej\u0161ie strukoviny sveta a m\u00e1 nespo\u010detn\u00e9 mno\u017estvo odr\u00f4d. Jej ve\u013ekou prednos\u0165ou je <strong>vysok\u00fd obsah bielkov\u00edn, vl\u00e1kniny, \u017eeleza <\/strong>a <strong>antioxidantov. <\/strong>Zauj\u00edmav\u00e9 je, \u017ee niektor\u00e9 odrody obsahuj\u00fa v\u00fdrazne viac rastlinn\u00fdch farb\u00edv (antokyanov), ktor\u00e9 jej d\u00e1vaj\u00fa nielen kr\u00e1snu farbu, ale aj <strong>antioxida\u010dn\u00e9 \u00fa\u010dinky.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fazu\u013ea je v kuchyni nesmierne univerz\u00e1lna. Pou\u017e\u00edva sa do polievok, dusen\u00fdch jed\u00e1l, \u0161al\u00e1tov aj napr\u00edklad n\u00e1tierok.&nbsp;<\/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\">Ak\u00e9 druhy fazule existuj\u00fa?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u010cerven\u00e1 fazu\u013ea (kidney beans) <\/strong>m\u00e1 pevnej\u0161ie zrno a jemne sladkast\u00fa chu\u0165. V\u010faka tomu sa nerozv\u00e1ra a je ide\u00e1lna do dusen\u00fdch jed\u00e1l, ako napr\u00edklad typick\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tradicne-mexicke-chilli-con-carne-s-ryzou\/\" target=\"_blank\" rel=\"noreferrer noopener\">chilli con carne<\/a>. Vynik\u00e1 obsahom <strong>antokyanov, <\/strong>rastlinn\u00fdch pigmentov podobn\u00fdch t\u00fdm v \u010du\u010doriedkach, ktor\u00e9 p\u00f4sobia antioxida\u010dne. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/fazula-adzuki-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Adzuki<\/strong><\/a><strong> <\/strong>je drobn\u00e1 fazu\u013eka p\u00f4vodom z \u00c1zie, ob\u013e\u00faben\u00e1 napr\u00edklad v japonskej kuchyni. Mo\u017eno ju pozn\u00e1te ako ingredienciu do sladkej <strong>Anko pasty, <\/strong>ktor\u00e1 sa pou\u017e\u00edva v japonsk\u00fdch dezertoch <strong>mochi <\/strong>\u010di napr\u00edklad<strong> dorayaki.<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/fazula-mungo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Mungo<\/strong><\/a><strong> <\/strong>je zelen\u00e1 fazu\u013ea, tie\u017e popul\u00e1rna v \u00e1zijskej kuchyni. Samotn\u00e9 zrn\u00e1 s\u00fa <strong>\u013eahko str\u00e1vite\u013en\u00e9<\/strong> a ob\u013e\u00faben\u00e9 napr\u00edklad v <strong>polievkach <\/strong>alebo ako z\u00e1klad<strong> dhalu. <\/strong>Zn\u00e1me s\u00fa aj jej <strong>kl\u00ed\u010dky,<\/strong> ktor\u00e9 obsahuj\u00fa e\u0161te viac vitam\u00ednov a \u010fal\u0161\u00edch prospe\u0161n\u00fdch zlo\u017eiek ako samotn\u00e1 strukovina.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/bio-cierna-fazula-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010cierna fazu\u013ea<\/strong><\/a><strong> <\/strong>m\u00e1 zemitej\u0161iu chu\u0165, ktor\u00e1 sa hod\u00ed do hust\u00fdch polievok alebo <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-stavnate-hovadzie-burrito-s-quinoou\/\" target=\"_blank\" rel=\"noreferrer noopener\">burrita<\/a>. Obsahuje ve\u013ea <strong>antokyanov, <\/strong>ktor\u00e9 jej prepo\u017ei\u010diavaj\u00fa zna\u010dn\u00e9 antioxida\u010dn\u00e9 \u00fa\u010dinky.&nbsp;<\/li>\n\n\n\n<li><strong>Pinto fazu\u013ea<\/strong> m\u00e1 typick\u00fa mramorov\u00fa \u0161upku, ktor\u00e1 sa po uvaren\u00ed zmen\u00ed na ru\u017eovohned\u00fa.&nbsp;<\/li>\n\n\n\n<li><strong>Lima (maslov\u00e1)<\/strong> m\u00e1 ve\u013ek\u00e9, bled\u00e9 zrn\u00e1 s jemnou maslovou chu\u0165ou. Skvel\u00e1 je do polievok, om\u00e1\u010dok, pr\u00edvarkov, zeleninov\u00fdch rag\u00fa alebo dusen\u00fdch jed\u00e1l.&nbsp;<\/li>\n\n\n\n<li><strong>Navy fazu\u013ea <\/strong>je zn\u00e1ma aj ako n\u00e1morn\u00edcka alebo biela fazu\u013ea. T\u00e1to odroda s mal\u00fdm, ov\u00e1lnym tvarom poch\u00e1dza z Ameriky a je ob\u013e\u00faben\u00e1 v \u0161al\u00e1toch aj rozmixovan\u00e1 ako z\u00e1klad n\u00e1tierok.&nbsp;<\/li>\n\n\n\n<li><strong>Fava fazu\u013ea, <\/strong>naz\u00fdvan\u00e1 aj<strong> b\u00f4b z\u00e1hradn\u00fd,<\/strong> m\u00e1 ve\u013ek\u00e9, ploch\u00e9, zelen\u00e9 lusky so \u0161irok\u00fdmi zelen\u00fdmi semenami. Je zn\u00e1ma na Bl\u00edzkom v\u00fdchode a v stredomorskej kuchyni. M\u00f4\u017ee sa jes\u0165 restovan\u00e1 ako snack alebo ako be\u017en\u00e1 s\u00fa\u010das\u0165 jed\u00e1l. Pripravuj\u00fa sa z nej napr\u00edklad tradi\u010dn\u00e9 egyptsk\u00e9 ra\u0148ajky Ful Medames, kde je okrem fava fazule \u010fal\u0161ou hlavnou ingredienciou <a href=\"https:\/\/gymbeam.sk\/bio-tahini-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tahini pasta<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Fazu\u013ea vigna \u010d\u00ednska <\/strong>je zn\u00e1ma aj ako black-eyed peas alebo \u010diernook\u00fd hr\u00e1\u0161ok. Z tejto fazule sa pripravuje napr\u00edklad zn\u00e1my pokrm Hoppin&#8217; John, ktor\u00fd je novoro\u010dnou trad\u00edciou v ju\u017en\u00fdch \u010dastiach USA.&nbsp;&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-1124x749.jpeg\" alt=\"Druhy fazule a recepty s fazu\u013eou\" class=\"wp-image-739527\" title=\"Druhy fazule a recepty s fazu\u013eou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u0160o\u0161ovica<\/h3>\n\n\n\n<p>\u0160o\u0161ovica je jednou z najstar\u0161\u00edch pestovan\u00fdch plod\u00edn. Pod\u013ea archeologick\u00fdch n\u00e1lezov ju \u013eudia jedli u\u017e pred viac ne\u017e 8 000 rokmi. Patr\u00ed medzi strukoviny, ktor\u00e9 sa najr\u00fdchlej\u0161ie <strong>varia <\/strong>a nepotrebuj\u00fa nam\u00e1\u010danie. Je bohat\u00e1 na<strong> \u017eelezo, vitam\u00edn B9 (fol\u00e1t), bielkoviny<\/strong> a <strong>vl\u00e1kninu,<\/strong> a preto je ide\u00e1lnou potravinou pre <a href=\"https:\/\/gymbeam.sk\/blog\/vegetarianstvo-vyhody-a-nevyhody-stravy-bez-masa\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegetari\u00e1nov<\/a> a <a href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/\" target=\"_blank\" rel=\"noreferrer noopener\">veg\u00e1nov<\/a>.<\/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\">Ak\u00e9 druhy \u0161o\u0161ovice existuj\u00fa?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hned\u00e1 \u0161o\u0161ovica<\/strong> je najroz\u0161\u00edrenej\u0161\u00ed typ tejto strukoviny. M\u00e1 jemn\u00fa orie\u0161kov\u00fa chu\u0165 a dobre dr\u017e\u00ed tvar. Hod\u00ed sa do \u0161al\u00e1tov a polievok. Obsahuje ve\u013ea <strong>\u017eeleza<\/strong>, ktor\u00e9 je d\u00f4le\u017eit\u00e9 pre tvorbu \u010derven\u00fdch krviniek.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/sosovica-cervena-lupana-cela-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010cerven\u00e1 \u0161o\u0161ovica<\/strong><\/a> je zase typick\u00e1 drobn\u00fdmi zrnami, ktor\u00e9 sa r\u00fdchlo varia a \u013eahko rozv\u00e1raj\u00fa. V\u010faka tomu je ide\u00e1lna na polievky, pyr\u00e9, indick\u00e9 dhaly a \u010fal\u0161ie <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cervena-sosovica\/\" target=\"_blank\" rel=\"noreferrer noopener\">recepty<\/a>. <a href=\"https:\/\/gymbeam.sk\/blog\/mala-strukovina-velke-vyhody-ako-cervena-sosovica-prospieva-zdraviu-traveniu-a-svalom\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tento druh \u0161o\u0161ovice<\/a> m\u00e1 vysok\u00fd obsah <strong>fol\u00e1tu<\/strong>, d\u00f4le\u017eit\u00e9ho pre \u017eeny v tehotenstve.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/cierna-sosovica-beluga-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beluga<\/strong><\/a> je \u010dierna \u0161o\u0161ovica, ktor\u00e1 svojimi mal\u00fdmi zrnkami pripom\u00edna kavi\u00e1r. M\u00e1 jemn\u00fa chu\u0165 a je ve\u013emi bohat\u00e1 na <strong>polyfenoly<\/strong> s antioxida\u010dn\u00fdm \u00fa\u010dinkom. Dod\u00e1va jedl\u00e1m elegantn\u00fd vzh\u013ead.<\/li>\n\n\n\n<li><strong>\u017dlt\u00e1 \u0161o\u0161ovica<\/strong> je ob\u013e\u00faben\u00e1 v indickej kuchyni, var\u00ed sa r\u00fdchlo a je \u013eahko str\u00e1vite\u013en\u00e1. M\u00e1 jemnej\u0161iu chu\u0165 ne\u017e \u010derven\u00e1 \u0161o\u0161ovica a hod\u00ed sa do korenen\u00fdch jed\u00e1l a ka\u0161\u00ed.<\/li>\n<\/ul>\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=\"28689,28693,29956,44728,53647,55564\" ><\/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\">3. C\u00edcer<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">C\u00edcer<\/a> patr\u00ed medzi najob\u013e\u00fabenej\u0161ie strukoviny sveta \u2013 od Bl\u00edzkeho v\u00fdchodu cez Indiu a\u017e po Stredomorie. Jeho jemne <strong>orie\u0161kov\u00e1 chu\u0165 <\/strong>a <strong>kr\u00e9mov\u00e1 text\u00fara <\/strong>z neho robia ide\u00e1lnu surovinu do n\u00e1tierok, \u0161al\u00e1tov, polievok, tepl\u00fdch jed\u00e1l a \u010fal\u0161\u00edch <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" target=\"_blank\" rel=\"noreferrer noopener\">receptov<\/a>. Niet divu, \u017ee pr\u00e1ve z c\u00edceru vznikol legend\u00e1rny <strong>hummus <\/strong>alebo chrumkav\u00fd <strong>falafel.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho, \u017ee zas\u00fdti a v\u00fdborne chut\u00ed, patr\u00ed aj k nutri\u010dne najcennej\u0161\u00edm strukovin\u00e1m. Je skvel\u00fdm zdrojom <strong>kyseliny listovej (fol\u00e1tu), <\/strong>nevyhnutnej pre tvorbu \u010derven\u00fdch krviniek a spr\u00e1vny v\u00fdvoj nervov\u00e9ho syst\u00e9mu. Z miner\u00e1lov vynik\u00e1 obsahom <strong>medi, mang\u00e1nu, \u017eeleza, fosforu, drasl\u00edka a hor\u010d\u00edka<\/strong>. Pritom oproti in\u00fdm strukovin\u00e1m pon\u00faka aj ve\u013emi priazniv\u00fd profil <strong>esenci\u00e1lnych aminokysel\u00edn <\/strong>a ide tak o jeden z najlep\u0161\u00edch rastlinn\u00fdch zdrojov bielkov\u00edn pre vegetari\u00e1nov a veg\u00e1nov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edmavos\u0165ou je aj jeho vysok\u00fd obsah <strong>chol\u00ednu<\/strong>, l\u00e1tky potrebnej pre spr\u00e1vny prenos inform\u00e1ci\u00ed medzi mozgom a svalmi. C\u00edcer je navy\u0161e bohat\u00fd na <strong>rozpustn\u00fa vl\u00e1kninu<\/strong>, predov\u0161etk\u00fdm na rafin\u00f3zu, ktor\u00e1 pom\u00e1ha udr\u017eiava\u0165 zdrav\u00e9 tr\u00e1venie a podporuje rast prospe\u0161n\u00fdch \u010drevn\u00fdch bakt\u00e9ri\u00ed <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\">(mikrobi\u00f3m)<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,9]<\/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\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-1124x749.jpg\" alt=\"Recepty s c\u00edcerom\" class=\"wp-image-739528\" title=\"Recepty s c\u00edcerom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Hrach&nbsp;<\/h3>\n\n\n\n<p>Hrach patr\u00ed medzi najtradi\u010dnej\u0161ie strukoviny na\u0161ich kon\u010d\u00edn. V posledn\u00fdch rokoch sa stal popul\u00e1rny aj vo forme <a href=\"https:\/\/gymbeam.sk\/cestoviny-zo-zeleneho-hrachu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">hrachov\u00fdch cestov\u00edn<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/bio-hrachovy-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">hrachov\u00e9ho prote\u00ednu<\/a>, ktor\u00e9 dokazuj\u00fa, \u017ee ide o mimoriadne v\u0161estrann\u00fa surovinu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z nutri\u010dn\u00e9ho h\u013eadiska je hrach prekvapivo bohat\u00fd. U\u017e <strong>100 g surov\u00e9ho hrachu pokryje skoro a\u017e 50 % dennej potreby <\/strong><a href=\"https:\/\/gymbeam.sk\/vitamin-b1-tiamin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tiam\u00ednu (vitam\u00ednu B1)<\/strong><\/a>, ktor\u00fd je d\u00f4le\u017eit\u00fd pre spr\u00e1vne fungovanie nervov\u00e9ho syst\u00e9mu a premenu \u017eiv\u00edn na energiu. Okrem toho obsahuje aj \u010fal\u0161ie vitam\u00edny skupiny B, ktor\u00e9 podporuj\u00fa metabolizmus a vitalitu. <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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hrach a v\u00fdrobky z neho, ako s\u00fa spom\u00ednan\u00e9 cestoviny, s\u00fa tie\u017e cenn\u00fdm zdrojom <strong>mang\u00e1nu, <\/strong><a href=\"https:\/\/gymbeam.sk\/vitamin-k2-menachinon-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitam\u00ednu K<\/strong><\/a><strong>, fosforu a <\/strong><a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>hor\u010d\u00edka<\/strong><\/a>, ktor\u00e9 podporuj\u00fa zdravie kost\u00ed. Vitam\u00edn K hr\u00e1 navy\u0161e d\u00f4le\u017eit\u00fa \u00falohu v zr\u00e1\u017ean\u00ed krvi a hor\u010d\u00edk zase vo fungovan\u00ed svalov. Hrach je z\u00e1rove\u0148 bohat\u00fd na <a href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>drasl\u00edk<\/strong><\/a><strong>,<\/strong> ktor\u00fd podporuje udr\u017eanie norm\u00e1lneho krvn\u00e9ho tlaku.<\/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. S\u00f3ja<\/h3>\n\n\n\n<p>S\u00f3ja je v\u0161estrann\u00e1 strukovina, ktor\u00e1 sa v \u00c1zii pestuje a konzumuje u\u017e viac ako 2000 rokov. Pritom je celkom jedine\u010dn\u00e1 svoj\u00edm zlo\u017een\u00edm, preto\u017ee je jednou z m\u00e1la rastlinn\u00fdch potrav\u00edn, ktor\u00e1 dok\u00e1\u017ee <strong>kvalitou bielkov\u00edn konkurova\u0165 \u017eivo\u010d\u00ed\u0161nym zdrojom. <\/strong>Preto je z\u00e1kladom pre typick\u00e9 alternat\u00edvy m\u00e4sa, ako<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tofu<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tempeh<\/strong><\/a> alebo <strong>s\u00f3jov\u00e9 kocky<\/strong> \u010di <strong>rezance. <\/strong>Tie\u017e sa z nej vyr\u00e1baj\u00fa ob\u013e\u00faben\u00e9 rastlinn\u00e9 <a href=\"https:\/\/gymbeam.sk\/sojovy-protein\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>s\u00f3jov\u00e9 prote\u00edny<\/strong><\/a><strong>.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento druh strukoviny z\u00e1rove\u0148 vynik\u00e1 aj svoj\u00edm podielom tuku. Na rozdiel od ostatn\u00fdch, ktor\u00e9 maj\u00fa priemerne menej ako 5 g tuku, m\u00e1 s\u00f3ja a\u017e 20 g tuku\/100 g. Z toho v\u00e4\u010d\u0161inu tvoria zdrav\u00e9 tuky v podobe polynenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn. Kv\u00f4li tomu sa z nej vyr\u00e1ba aj<strong> s\u00f3jov\u00fd olej. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tie\u017e je unik\u00e1tna vysok\u00fdm obsahom<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/sojove-izoflavony-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>izoflav\u00f3nov<\/strong><\/a><strong>,<\/strong> \u010do s\u00fa l\u00e1tky, ktor\u00e9 dok\u00e1\u017eu p\u00f4sobi\u0165 podobne ako estrog\u00e9ny. To je d\u00f4vod, pre\u010do sa s\u00f3ja sp\u00e1ja s t\u00e9mami ako podpora zdravia kost\u00ed, zmiernenie menopauz\u00e1lnych pr\u00edznakov \u010di dokonca zn\u00ed\u017eenie rizika vzniku niektor\u00fdch druhov onkologick\u00fdch ochoren\u00ed. <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\/09\/sk_vegan_stir_fry_042022_06-1124x749.jpg\" alt=\"V\u00fd\u017eivov\u00e1 hodnota s\u00f3je\" class=\"wp-image-739530\" title=\"V\u00fd\u017eivov\u00e1 hodnota s\u00f3je\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_vegan_stir_fry_042022_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_vegan_stir_fry_042022_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_vegan_stir_fry_042022_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_vegan_stir_fry_042022_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Lupina<\/h3>\n\n\n\n<p>Lupina je strukovina, ktor\u00e1 sa tradi\u010dne pou\u017e\u00edva v Stredomor\u00ed a v And\u00e1ch. Hoci v na\u0161ich kon\u010din\u00e1ch nie je ve\u013emi roz\u0161\u00edren\u00e1, z h\u013eadiska v\u00fd\u017eivy patr\u00ed medzi najcennej\u0161ie strukoviny. Obsahuje a\u017e <strong>okolo 35 % bielkov\u00edn,<\/strong> podobne ako<strong> s\u00f3ja. <\/strong>Vyzna\u010duje sa aj vysok\u00fdm obsahom <strong>vl\u00e1kniny <\/strong>a <strong>n\u00edzkym podielom sacharidov.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jej semen\u00e1 s\u00fa tie\u017e bohat\u00fdm zdrojom <strong>antioxidantov,<\/strong> ako s\u00fa polyfenoly, a m\u00f4\u017eu prispie\u0165 k regul\u00e1cii hladiny cukru v krvi. V\u010faka obsahu esenci\u00e1lnych aminokysel\u00edn, ako je lyz\u00edn, a kvalitn\u00fdch prote\u00ednov m\u00e1 lupina potenci\u00e1l ako alternat\u00edva m\u00e4sa, tofu alebo syrov. <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>T\u00e1to strukovina sa pou\u017e\u00edva ako pr\u00edloha hlavn\u00e9ho jedla alebo ingrediencia do \u0161al\u00e1tu. Vyr\u00e1ba sa z nej aj<strong> alternat\u00edva k\u00e1vy bez kofe\u00ednu <\/strong>alebo sa spracov\u00e1va do podoby <strong>lupinovej m\u00faky. <\/strong>T\u00e1 sa napr\u00edklad v Gr\u00e9cku \u010dasto pou\u017e\u00edva pri v\u00fdrobe <strong>pe\u010diva, placiek<\/strong> alebo <strong>kol\u00e1\u010dov. <\/strong>Tie\u017e sa \u0148ou daj\u00fa zahusti\u0165 om\u00e1\u010dy a polievky.&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\">7. Ara\u0161idy<\/h3>\n\n\n\n<p>Hoci <a href=\"https:\/\/gymbeam.sk\/arasidy-neprazene.html\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u0161idy<\/a> be\u017ene rad\u00edme k orechom, v skuto\u010dnosti patria medzi strukoviny. Ob\u013e\u00faben\u00e9 <a href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u0161idov\u00e9 maslo<\/a> je tak prakticky strukovinov\u00e9. Aj preto s\u00fa v\u00fdborn\u00fdm zdrojom bielkov\u00edn a z\u00e1rove\u0148 obsahuj\u00fa mno\u017estvo zdrav\u00fdch tukov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho s\u00fa ara\u0161idy aj z\u00e1sob\u00e1r\u0148ou <strong>vitam\u00ednov skupiny B (najm\u00e4 tiam\u00ednu, niac\u00ednu a fol\u00e1tu)<\/strong> a <strong>vitam\u00ednu E<\/strong>, ktor\u00fd p\u00f4sob\u00ed ako antioxidant. Zo stopov\u00fdch prvkov vynikaj\u00fa <strong>zinok, \u017eelezo, me\u010f, mang\u00e1n a sel\u00e9n<\/strong>, ktor\u00e9 podporuj\u00fa imunitu, krvotvorbu a zdravie kost\u00ed. <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<p>Zauj\u00edmav\u00e1 je aj ich bohat\u00e1 paleta <strong>fytonutrientov<\/strong> \u2013 obsahuj\u00fa napr\u00edklad <strong>resveratrol<\/strong>, zn\u00e1my antioxidant sp\u00e1jan\u00fd s ochranou srdca. \u010ealej v nich n\u00e1jdeme <strong>izoflavonoidy (daidzein, genistein)<\/strong> s \u00fa\u010dinkami podobn\u00fdmi estrog\u00e9nu alebo <strong>fytosteroly<\/strong>, ktor\u00e9 zni\u017euj\u00fa vstreb\u00e1vanie cholesterolu. <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<ul class=\"wp-block-list\">\n<li>Viac o vlastnostiach ara\u0161idov a ich \u00fa\u010dinkoch na zdravie sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/arasidy-vsetko-co-o-nich-musite-vediet\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ara\u0161idy: Superpotravina, ktor\u00e1 pom\u00f4\u017ee schudn\u00fa\u0165 aj zlep\u0161i\u0165 zdravie.<\/strong>&nbsp;<\/a><\/li>\n\n\n\n<li>V\u0161etko o ara\u0161idovom masle zase prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/arasidove-maslo-ako-vybrat-to-najlepsie-a-aky-vplyv-ma-na-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ara\u0161idov\u00e9 maslo: Ako vybra\u0165 to najlep\u0161ie a ak\u00fd vplyv m\u00e1 na zdravie?<\/strong><\/a><\/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=\"Priemerny_obsah_zivin_v_strukovinach\"><\/span>Priemern\u00fd obsah \u017eiv\u00edn v strukovin\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\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<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\">[10]<\/mark><\/sup><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_zlepsit_stravitelnost_strukovin_a_vyhnut_sa_naduvaniu\"><\/span>Ako zlep\u0161i\u0165 str\u00e1vite\u013enos\u0165 strukov\u00edn a vyhn\u00fa\u0165 sa nad\u00favaniu?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niektor\u00ed \u013eudia sa <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\">strukovin\u00e1m<\/a> vyh\u00fdbaj\u00fa pre <strong>obavy z <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>nad\u00favania<\/strong><\/a><strong>,<\/strong> no spr\u00e1vna pr\u00edprava tento probl\u00e9m v\u00fdrazne zmierni. Pom\u00f4c\u0165 m\u00f4\u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>nam\u00e1\u010danie a preplachovanie<\/strong><\/li>\n\n\n\n<li><strong>dlh\u0161ie varenie alebo varenie v tlakovom hrnci<\/strong><\/li>\n\n\n\n<li>pridanie <strong>byliniek <\/strong>a <strong>koren\u00edn, <\/strong>ako napr\u00edklad <strong>rasca, fenikel, major\u00e1nka <\/strong>\u010di <strong>saturejka&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>men\u0161ie porcie strukov\u00edn&nbsp;<\/strong><\/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=\"Ako_varit_strukoviny\"><\/span>Ako vari\u0165 strukoviny?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na varenie strukov\u00edn netreba \u0161peci\u00e1lne zru\u010dnosti, sta\u010d\u00ed dodr\u017ea\u0165 p\u00e1r z\u00e1sad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nam\u00e1\u010danie<\/strong> \u2013 v\u00e4\u010d\u0161ine druhov (okrem \u0161o\u0161ovice a hrachu) prospieva 6 \u2013 12 hod\u00edn vo vode. Skracuje to \u010das varenia a zlep\u0161uje str\u00e1vite\u013enos\u0165.<\/li>\n\n\n\n<li><strong>Preplachovanie<\/strong> \u2013 pred varen\u00edm v\u017edy zlejte vodu z nam\u00e1\u010dania a strukoviny opl\u00e1chnite.<\/li>\n\n\n\n<li><strong>Doba varenia<\/strong> \u2013 l\u00ed\u0161i sa pod\u013ea druhu. \u0160o\u0161ovica sa var\u00ed zhruba 15 \u2013 20 min\u00fat, c\u00edcer 60 \u2013 90 min\u00fat, fazu\u013ea aj 1,5 hodiny. V tlakovom hrnci je to v\u00fdrazne r\u00fdchlej\u0161ie.<\/li>\n\n\n\n<li><strong>So\u013e a\u017e na koniec<\/strong> \u2013 pridajte ju a\u017e ku koncu varenia, aby strukoviny nezostali tvrd\u00e9.<\/li>\n\n\n\n<li><strong>Dochucovanie<\/strong> \u2013 bylinky (rasca, bobkov\u00fd list, saturejka) zlep\u0161ia chu\u0165 a z\u00e1rove\u0148 podporia tr\u00e1venie.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takto pripraven\u00e9 strukoviny m\u00f4\u017eete pou\u017ei\u0165 do polievok, \u0161al\u00e1tov, n\u00e1tierok, rag\u00fa alebo ako pr\u00edlohu namiesto ry\u017ee \u010di zemiakov.<\/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\">Ktor\u00e9 strukoviny sa varia najr\u00fdchlej\u0161ie?&nbsp;<\/h3>\n\n\n\n<p>Ak nem\u00e1te \u010das na dlh\u00e9 varenie, vyberte si strukoviny, ktor\u00e9 nevy\u017eaduj\u00fa nam\u00e1\u010danie a s\u00fa uvaren\u00e9 za p\u00e1r min\u00fat. Sem patr\u00ed najm\u00e4 l\u00fapan\u00e1 <a href=\"https:\/\/gymbeam.sk\/sosovica-cervena-lupana-cela-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010derven\u00e1 \u0161o\u0161ovica<\/strong><\/a>, ktor\u00e1 je hotov\u00e1 u\u017e za 15 \u2013 20 min\u00fat. Podobne r\u00fdchlo sa varia aj <strong>\u0161o\u0161ovica Beluga<\/strong> alebo <strong>\u017elt\u00e1 \u0161o\u0161ovica<\/strong>. V\u0161eobecne plat\u00ed, \u017ee \u0161o\u0161ovica je najr\u00fdchlej\u0161ia na pr\u00edpravu. Ostatn\u00e9 strukoviny potrebuj\u00fa v\u00e4\u010d\u0161inou vopred namo\u010di\u0165 a varia sa dlh\u0161ie. <\/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\/09\/iStock-966216152-1124x750.jpg\" alt=\"Ako vari\u0165 strukoviny?\" class=\"wp-image-739531\" title=\"Ako vari\u0165 strukoviny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/iStock-966216152-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/iStock-966216152-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/iStock-966216152-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/iStock-966216152-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ako dlho nam\u00e1\u010da\u0165 a vari\u0165 strukoviny?&nbsp;<\/h3>\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\">Nam\u00e1\u010danie<\/th><th class=\"has-text-align-center\" data-align=\"center\">Doba varenia<\/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\">6 \u2013 8 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Adzuki fazu\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">nie je potrebn\u00e9&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 \u2013 60 min\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mungo fazu\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 8 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 \u2013 60 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pinto fazu\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lima (maslov\u00e1) fazu\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 \u2013 60 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Navy fazu\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 \u2013 120 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fava fazu\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 12 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 \u2013 180 min<\/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\">nie je potrebn\u00e9&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cerven\u00e1 \u0161o\u0161ovica<\/td><td class=\"has-text-align-center\" data-align=\"center\">nie je potrebn\u00e9&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 20 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beluga \u0161o\u0161ovica<\/td><td class=\"has-text-align-center\" data-align=\"center\">nie je potrebn\u00e9&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 20 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017dlt\u00e1 \u0161o\u0161ovica<\/td><td class=\"has-text-align-center\" data-align=\"center\">nie je potrebn\u00e9&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">C\u00edcer<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 24 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hrach<\/td><td class=\"has-text-align-center\" data-align=\"center\">nie je potrebn\u00e9&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 \u2013 45 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00f3ja<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 24 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 \u2013 180 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lupina<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 120 min<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"Kolkokrat_tyzdenne_jest_strukoviny\"><\/span>Ko\u013ekokr\u00e1t t\u00fd\u017edenne jes\u0165 strukoviny?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak si chcete by\u0165 ist\u00ed, \u017ee strukoviny v\u00e1m d\u00e1vaj\u00fa svoje maximum, zara\u010fte ich do jed\u00e1lni\u010dka aspo\u0148 <strong>2 \u2013 3-kr\u00e1t t\u00fd\u017edenne. <\/strong>Jedna porcia pritom zodpoved\u00e1 uvaren\u00fdm strukovin\u00e1m pribli\u017ene vo<strong> ve\u013ekosti va\u0161ej hrste.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_pridat_strukoviny_do_jedalnicka\"><\/span>Ako prida\u0165 strukoviny do jed\u00e1lni\u010dka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najlep\u0161ie na strukovin\u00e1ch je ich v\u0161estrannos\u0165. Daj\u00fa sa vyu\u017ei\u0165 v <strong>tepl\u00fdch <\/strong>aj <strong>studen\u00fdch jedl\u00e1ch, <\/strong>na <strong>slano <\/strong>aj na <strong>sladko. <\/strong>Nemus\u00edte ich jes\u0165 len v polievkach \u010di pr\u00edvarkoch, ale m\u00f4\u017eete z nich pripravi\u0165 aj nasleduj\u00face jedl\u00e1.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hlavn\u00e9 jedl\u00e1, <\/strong>kde s\u00fa strukoviny z\u00e1kladom pokrmu. Napr\u00edklad typicky<strong> fazu\u013eov\u00fd gul\u00e1\u0161, kovbojsk\u00e1 fazu\u013ea<\/strong> alebo <strong>chilli con carne.&nbsp;<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/salaty\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0160al\u00e1ty<\/strong><\/a><strong>, <\/strong>ktor\u00fdm strukoviny dodaj\u00fa bielkoviny a vl\u00e1kninu.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/natierky\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>N\u00e1tierky<\/strong><\/a><strong> a dipy, <\/strong>ke\u010f\u017ee po uvaren\u00ed sa na to svojou konzistenciou perfektne hodia.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/polievky\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Polievky<\/strong><\/a><strong>, <\/strong>ktor\u00e9 strukoviny skvele zahustia. V\u00fdborn\u00e1 je napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-fazulova-polievka-s-cestovinami\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>fazu\u013eov\u00e1<\/strong><\/a><strong> <\/strong>\u010di <strong>hrachov\u00e1 polievka <\/strong>alebo kr\u00e9mov\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kremova-sosovicova-polievka\/\" target=\"_blank\" rel=\"noreferrer noopener\">polievka z \u010dervenej \u0161o\u0161ovice<\/a>.<\/li>\n\n\n\n<li><strong>Ka\u0161e <\/strong>a <strong>pr\u00edvarky, <\/strong>ako je napr\u00edklad typick\u00e1 hrachov\u00e1 ka\u0161a alebo fazu\u013eov\u00fd pr\u00edvarok.&nbsp;<\/li>\n\n\n\n<li><strong>Sladk\u00e9 recepty, <\/strong>kde sa daj\u00fa skvele zakomponova\u0165 v\u010faka svojej neutr\u00e1lnej chuti. Ur\u010dite v\u00e1s prekvapia napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-fazulovy-brownie-plny-cokoladovej-chuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">fazu\u013eov\u00e9 brownies<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ak si chcete pr\u00e1cu e\u0161te viac zjednodu\u0161i\u0165, pokojne siahnite po kvalitn\u00fdch <strong>konzervovan\u00fdch <\/strong>alebo <strong>RTE (<\/strong><strong><em>Ready to Eat<\/em><\/strong><strong>) strukovin\u00e1ch, <\/strong>ktor\u00e9 nemus\u00edte vari\u0165, sta\u010d\u00ed ich len prepl\u00e1chnu\u0165.<\/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=\"Ako_skladovat_strukoviny\"><\/span>Ako skladova\u0165 strukoviny?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Such\u00e9 strukoviny<\/strong> je najlep\u0161ie skladova\u0165 v chladnom, tmavom a suchom prostred\u00ed, ide\u00e1lne vo vzduchotesn\u00fdch n\u00e1dob\u00e1ch. T\u00fdm ich ochr\u00e1nite pred vlhkos\u0165ou a \u0161kodcami. Pri spr\u00e1vnom skladovan\u00ed dokonca vydr\u017eia aj nieko\u013eko rokov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Uvaren\u00e9 strukoviny<\/strong> by ste mali uchov\u00e1va\u0165 v chladni\u010dke v uzavretej n\u00e1dobe a spotrebova\u0165 ich do 3 \u2013 5 dn\u00ed. Ak ich chcete skladova\u0165 dlh\u0161ie, m\u00f4\u017eete ich pokojne zamrazi\u0165. V mrazni\u010dke si udr\u017eia svoju kvalitu 6 a\u017e 12 mesiacov. Len nezabudnite varen\u00e9 strukoviny pred mrazen\u00edm dobre scedi\u0165 a po rozmrazen\u00ed ich ihne\u010f spotrebova\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spr\u00e1vne skladovanie potrav\u00edn netreba zanedb\u00e1va\u0165. Preto ak chcete vedie\u0165, ako zaobch\u00e1dza\u0165 s ovsen\u00fdmi vlo\u010dkami, orechami, vajciami a \u010fal\u0161\u00edmi potravinami, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-skladovat-potraviny-aby-vydrzali-co-najdlhsie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako spr\u00e1vne skladova\u0165 potraviny, aby vydr\u017eali \u010do najdlh\u0161ie.<\/strong><\/a><\/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_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Strukoviny s\u00fa skuto\u010dne superpotravina, ktor\u00fa sa oplat\u00ed zaradi\u0165 do jed\u00e1lni\u010dka. Od fazule a \u0161o\u0161ovice cez c\u00edcer a hrach a\u017e po s\u00f3ju \u010di ara\u0161idy, ka\u017ed\u00fd druh pon\u00faka jedine\u010dn\u00e9 benefity a \u0161irok\u00e9 mo\u017enosti vyu\u017eitia v kuchyni. Je to jednoduch\u00fd, cenovo dostupn\u00fd a mimoriadne efekt\u00edvny sp\u00f4sob, ako dopria\u0165 telu kvalitn\u00e9 <strong>bielkoviny, vl\u00e1kninu, vitam\u00edny<\/strong> aj<strong> miner\u00e1lne l\u00e1tky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nech u\u017e si zvol\u00edte klasick\u00fa \u0161o\u0161ovicov\u00fa polievku, exotick\u00fd c\u00edcerov\u00fd hummus alebo modern\u00e9 strukovinov\u00e9 cestoviny, va\u0161a strava bude v\u00fd\u017eivnej\u0161ia, pestrej\u0161ia a zdrav\u0161ia. Nebojte sa experimentova\u0165 s r\u00f4znymi druhmi a receptami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u0161pirovali sme v\u00e1s zaradi\u0165 strukoviny do jed\u00e1lni\u010dka \u010dastej\u0161ie? Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, zdie\u013eajte ho \u010falej medzi svojich priate\u013eov a zn\u00e1mych.<\/p>\n\n\n\n<p><\/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 maj\u00fa to\u013eko druhov, \u017ee si medzi nimi ur\u010dite n\u00e1jdete tie svoje ob\u013e\u00faben\u00e9. A mali by ste, preto\u017ee s\u00fa naozaj v\u00fd\u017eivovou bombou. Ak\u00e9 s\u00fa medzi nimi rozdiely, ako dlho ich vari\u0165 a tipy na recepty sa dozviete v \u010dl\u00e1nku.<\/p>\n","protected":false},"author":156,"featured_media":739520,"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":[6048,6055,6101,6082],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-739519","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-strava","10":"tag-vlaknina","11":"tag-zdravy-zivotny-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 najlep\u0161\u00edch druhov strukov\u00edn: V \u010dom sa l\u00ed\u0161i fazu\u013ea od \u0161o\u0161ovice a ako ich pripravi\u0165 bez nad\u00favania - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V \u010dom sa l\u00ed\u0161i \u0161o\u0161ovica, fazu\u013ea a c\u00edcer? Nau\u010dte sa, ako ich vari\u0165 bez nad\u00favania a vysk\u00fa\u0161ajte tipy na chutn\u00e9 recepty. Ako dlho vari\u0165 a nam\u00e1\u010da\u0165 strukoviny?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/7-najlepsich-druhov-strukovin-v-com-sa-lisi-fazula-od-sosovice-a-ako-ich-pripravit-bez-naduvania\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 najlep\u0161\u00edch druhov strukov\u00edn: V \u010dom sa l\u00ed\u0161i fazu\u013ea od \u0161o\u0161ovice a ako ich pripravi\u0165 bez nad\u00favania - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"V \u010dom sa l\u00ed\u0161i \u0161o\u0161ovica, fazu\u013ea a c\u00edcer? Nau\u010dte sa, ako ich vari\u0165 bez nad\u00favania a vysk\u00fa\u0161ajte tipy na chutn\u00e9 recepty. 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