{"id":15550,"date":"2021-11-13T12:56:43","date_gmt":"2021-11-13T11:56:43","guid":{"rendered":"https:\/\/herbastore.sk\/uncategorized-cs\/mohou-tuky-ve-strave-za-vasi-nadvahu\/"},"modified":"2021-11-13T13:25:08","modified_gmt":"2021-11-13T12:25:08","slug":"mohou-tuky-ve-strave-za-vasi-nadvahu","status":"publish","type":"post","link":"https:\/\/herbastore.sk\/cs\/makroziviny\/mohou-tuky-ve-strave-za-vasi-nadvahu\/","title":{"rendered":"Mohou tuky ve strav\u011b za va\u0161i nadv\u00e1hu?"},"content":{"rendered":"

Dnes se spole\u010dn\u011b pod\u00edv\u00e1me na jednu ze t\u0159\u00ed makro\u017eivin, kter\u00e1 by m\u011bla b\u00fdt neodmyslitelnou sou\u010d\u00e1st\u00ed na\u0161eho j\u00eddeln\u00ed\u010dku, a tou jsou tuky. Tuky pro na\u0161e t\u011blo zaji\u0161\u0165uj\u00ed t\u0159i z\u00e1kladn\u00ed funkce, kter\u00e9 se t\u00fdkaj\u00ed hormon\u00e1ln\u00ed regulace a metabolick\u00fdch proces\u016f.<\/p>\n

    \n
  1. Energie, kterou ulo\u017e\u00ed\u0161 nebo p\u0159\u00edmo spot\u0159ebuje\u0161.<\/strong> \u00dakolem \u010d\u00edslo jedna je, \u017ee z tuk\u016f plyne energie, kterou ukl\u00e1d\u00e1me. Zda ji spot\u0159ebujeme nebo ulo\u017e\u00edme ve form\u011b tukov\u00fdch z\u00e1sob, je u\u017e na n\u00e1s.<\/li>\n
  2. Zaji\u0161\u0165uje metabolick\u00e9 procesy v t\u011ble.<\/strong> Druh\u00fdm \u00fakolem tuk\u016f je zaji\u0161\u0165ov\u00e1n\u00ed a pod\u00edlen\u00ed se na metabolick\u00fdch procesech, kter\u00e9 jsou pro na\u0161e t\u011blo velmi d\u016fle\u017eit\u00e9.<\/li>\n
  3. Tvorba vlastn\u00edho testosteronu u mu\u017e\u016f.<\/strong> T\u0159et\u00ed velmi d\u016fle\u017eitou \u00falohou, na kter\u00e9 se tuky pod\u00edlej\u00ed je zaji\u0161\u0165ov\u00e1n\u00ed tvorby vlastn\u00edho testosteronu u mu\u017e\u016f.<\/li>\n<\/ol>\n

    Pokud bych m\u011bl zm\u00ednit je\u0161t\u011b jednu d\u016fle\u017eitou funkci, je to ur\u010dit\u011b funkce ochrann\u00e1, proto\u017ee tuk chr\u00e1n\u00ed kosti, svaly a org\u00e1ny p\u0159ed po\u0161kozen\u00edm. Co se t\u00fd\u010de tabulkov\u00fdch hodnot, jeden gram tuku obsahuje dev\u011bt kilokalori\u00ed, co\u017e je podstatn\u011b v\u00edce ne\u017e maj\u00ed b\u00edlkoviny (kde 1 g = 4 kcal) nebo sacharidy, kter\u00e9 maj\u00ed stejn\u011b jako b\u00edlkoviny ukryt\u00e9 v jednom gramu \u010dty\u0159i kilokalorie. Z tohoto d\u016fvodu je t\u0159eba si d\u00e1vat pozor na to, co j\u00edte a tuky by ur\u010dit\u011b nem\u011bly tvo\u0159it z\u00e1klad va\u0161eho j\u00eddeln\u00ed\u010dku. D\u016fle\u017eit\u00e9 je tak\u00e9 podotknout, \u017ee tuky se nach\u00e1zej\u00ed v podob\u011b nasycen\u00e9 a nenasycen\u00e9. K jejich rozezn\u00e1n\u00ed v\u00e1m poslou\u017e\u00ed jednoduch\u00fd trik a t\u00edm je jejich struktura. Nasycen\u00e9 tuky jsou p\u0159ev\u00e1\u017en\u011b tuh\u00e9 a na druh\u00e9 stran\u011b tuky nenasycen\u00e9 jsou p\u0159ev\u00e1\u017en\u011b v kapaln\u00e9m skupenstv\u00ed.<\/p>\n

    Nasycen\u00e9 mastn\u00e9 kyseliny<\/h3>\n

    Nasycen\u00e9 mastn\u00e9 kyseliny najdeme p\u0159edev\u0161\u00edm v potravin\u00e1ch nebo v\u00fdrobc\u00edch \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu jako m\u00e1slo, s\u00e1dlo, tu\u010dn\u00e9 maso a tu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky. Vyskytovat se mohou rovn\u011b\u017e v rostlinn\u00fdch tuc\u00edch, a to hlavn\u011b v kokosov\u00e9m nebo palmov\u00e9m oleji. V kokosov\u00e9m oleji je najdeme v neuv\u011b\u0159iteln\u00e9m zastoupen\u00ed p\u0159ibli\u017en\u011b a\u017e 90%. Pozor je t\u0159eba d\u00e1t i na \u010dokol\u00e1dy, kter\u00e9 mohou m\u00edt rovn\u011b\u017e vysok\u00e9 zastoupen\u00ed nasycen\u00fdch mastn\u00fdch kyselin.<\/p>\n

    Nenasycen\u00e9 mastn\u00e9 kyseliny<\/h3>\n

    Je lep\u0161\u00ed vyb\u00edrat potraviny, kter\u00e9 maj\u00ed p\u0159evahu nenasycen\u00fdch mastn\u00fdch kyselin. Hlavn\u00edm zdrojem nenasycen\u00fdch tuk\u016f jsou omega 3 a 6. Ide\u00e1ln\u00ed by bylo m\u00edt mezi nimi pom\u011br konzumace 1:2 (omega 3 : omega 6). Omega 3 najdeme p\u0159edev\u0161\u00edm v \u0159epkov\u00e9m a ln\u011bn\u00e9m oleji, ryb\u00e1ch jako tu\u0148\u00e1k \u010di makrela, kter\u00e9 jsou dnes \u010dasto nahrazov\u00e1ny ryb\u00edm olejem nebo formou kapsl\u00ed (n\u00e1\u0161 dopln\u011bk stravy Herbalifeline Max<\/a>). Omega 6 je zastoupen\u00e1 zejm\u00e9na ve slune\u010dnicov\u00e9m oleji. Nenasycen\u00e9 mastn\u00e9 kyseliny obsahuj\u00ed tak\u00e9 nap\u0159\u00edklad o\u0159echy \u010di avok\u00e1do a jsou to ty, kter\u00e9 n\u00e1m pom\u00e1haj\u00ed udr\u017eovat norm\u00e1ln\u00ed hladinu cholesterolu v krvi. V n\u011bkter\u00fdch potravin\u00e1ch je dnes je\u0161t\u011b st\u00e1le mo\u017en\u00e9 nal\u00e9zt trans mastn\u00e9 kyseliny (TFA), kter\u00fdm je t\u0159eba se ur\u010dit\u011b vyh\u00fdbat a najdeme je nap\u0159\u00edklad v nekvalitn\u00edch \u010dokol\u00e1d\u00e1ch, ve kter\u00fdch je kakaov\u00e9 m\u00e1slo \u010d\u00e1ste\u010dn\u011b nahrazeno hydrogenovan\u00fdmi tuky nebo v r\u016fzn\u00fdch sladk\u00fdch polev\u00e1ch (nap\u0159. poleva na m\u00fcsli ty\u010dink\u00e1ch).<\/p>\n

    Doporu\u010duji up\u0159ednost\u0148ovat v\u00fdrobky a potraviny s obsahem nenasycen\u00fdch mastn\u00fdch kyselin p\u0159ed t\u011bmi nasycen\u00fdmi a sna\u017eit se vyh\u00fdbat t\u011bm, kter\u00e9 obsahuj\u00ed trans mastn\u00e9 kyseliny.<\/p><\/blockquote>\n

    N\u011bkter\u00e9 nenasycen\u00e9 mastn\u00e9 kyseliny jsou pro n\u00e1\u0161 organismus dokonce nezbytn\u00e9 (esenci\u00e1ln\u00ed) a na\u0161e t\u011blo je nedok\u00e1\u017ee vytv\u00e1\u0159et samo, proto je d\u016fle\u017eit\u00e9 je p\u0159ij\u00edmat ze stravy. Naopak p\u0159\u00edjem nasycen\u00fdch mastn\u00fdch tuk\u016f m\u00e1me v na\u0161\u00ed strav\u011b nadbytek a jejich konzumaci bychom m\u011bli omezit. Na z\u00e1v\u011br jsem p\u0159ipravil seznam kvalitn\u00edch zdroj\u016f tuk\u016f z b\u011b\u017en\u011b dostupn\u00fdch potravin. Jsou jimi v\u0161echny druhy o\u0159ech\u016f, avok\u00e1do, kvalitn\u00ed ara\u0161\u00eddov\u00e1 m\u00e1sla, olivov\u00fd, d\u00fd\u0148ov\u00fd a ln\u011bn\u00fd olej, kokosov\u00e9 ml\u00e9ko a ryby.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Dnes se spole\u010dn\u011b pod\u00edv\u00e1me na jednu ze t\u0159\u00ed makro\u017eivin, kter\u00e1 by m\u011bla b\u00fdt neodmyslitelnou sou\u010d\u00e1st\u00ed na\u0161eho j\u00eddeln\u00ed\u010dku, a tou jsou tuky. Tuky pro na\u0161e t\u011blo zaji\u0161\u0165uj\u00ed t\u0159i z\u00e1kladn\u00ed funkce, kter\u00e9 se t\u00fdkaj\u00ed hormon\u00e1ln\u00ed regulace a metabolick\u00fdch proces\u016f. Energie, kterou ulo\u017e\u00ed\u0161 nebo p\u0159\u00edmo spot\u0159ebuje\u0161. \u00dakolem \u010d\u00edslo jedna je, \u017ee z tuk\u016f plyne energie, kterou ukl\u00e1d\u00e1me. Zda…<\/p>\n","protected":false},"author":23,"featured_media":7442,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[312],"tags":[],"class_list":["post-15550","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-makroziviny"],"yoast_head":"\nMohou tuky ve strav\u011b za va\u0161i nadv\u00e1hu? - herbastore<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/herbastore.sk\/cs\/makroziviny\/mohou-tuky-ve-strave-za-vasi-nadvahu\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mohou tuky ve strav\u011b za va\u0161i nadv\u00e1hu? - herbastore\" \/>\n<meta property=\"og:description\" content=\"Dnes se spole\u010dn\u011b pod\u00edv\u00e1me na jednu ze t\u0159\u00ed makro\u017eivin, kter\u00e1 by m\u011bla b\u00fdt neodmyslitelnou sou\u010d\u00e1st\u00ed na\u0161eho j\u00eddeln\u00ed\u010dku, a tou jsou tuky. 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Tuky pro na\u0161e t\u011blo zaji\u0161\u0165uj\u00ed t\u0159i z\u00e1kladn\u00ed funkce, kter\u00e9 se t\u00fdkaj\u00ed hormon\u00e1ln\u00ed regulace a metabolick\u00fdch proces\u016f. Energie, kterou ulo\u017e\u00ed\u0161 nebo p\u0159\u00edmo spot\u0159ebuje\u0161. \u00dakolem \u010d\u00edslo jedna je, \u017ee z tuk\u016f plyne energie, kterou ukl\u00e1d\u00e1me. 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