{"id":1375080,"date":"2023-03-29T09:02:24","date_gmt":"2023-03-29T07:02:24","guid":{"rendered":"https:\/\/dnaera.com\/hu\/?p=1375080"},"modified":"2023-04-21T11:34:38","modified_gmt":"2023-04-21T09:34:38","slug":"dna-receptar-2","status":"publish","type":"post","link":"https:\/\/dnaera.com\/hu\/blog\/dna-receptar-2\/","title":{"rendered":"Zv\u00fd\u0161te svoj pr\u00edjem bielkov\u00edn a vl\u00e1kniny s receptami od nutri\u010dnej \u0161pecialistky"},"content":{"rendered":"\n<p><em>V druhej \u010dasti na\u0161ej spolupr\u00e1ce s nutri\u010dnou terapeutkou <\/em><a href=\"https:\/\/www.nella-vita.com\/\"><em>MSc. Petronelou Fori\u0161ek Paulovou<\/em><\/a><em> sme sa zamerali na jedl\u00e1, v\u010faka ktor\u00fdm m\u00f4\u017eete zv\u00fd\u0161i\u0165 svoj pr\u00edjem strukov\u00edn. Tie s\u00fa skvel\u00fdm zdrojom viacer\u00fdch nutrientov, ktor\u00e9 sl\u00fa\u017eia ako prevencia r\u00f4znym ochoreniam. Uvarte si spolu s nami pe\u010den\u00e9ho lososa s fazu\u013ekami a bat\u00e1tovo-\u0161o\u0161ovicovou ka\u0161ou alebo mrkvovo-\u0161o\u0161ovicov\u00fd hummus.&nbsp;<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_1_FB-1024x538.png\" alt=\"\" class=\"wp-image-1375083\" srcset=\"https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_1_FB-1024x538.png 1024w, https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_1_FB-300x158.png 300w, https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_1_FB-768x403.png 768w, https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_1_FB-600x315.png 600w, https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_1_FB.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">P\u00e1r slov od nutri\u010dnej terapeutky<\/h2>\n\n\n\n<p>Tieto recepty som zvolila s oh\u013eadom na zv\u00fd\u0161en\u00e9 zast\u00fapenie vhodn\u00e9ho v\u00fdberu \u017eivo\u010d\u00ed\u0161nych aj rastlinn\u00fdch tukov a tie\u017e s oh\u013eadom na zv\u00fd\u0161en\u00fd pr\u00edjem bielkov\u00edn a vl\u00e1kniny v stravovan\u00ed. Medzi vhodnej\u0161ie formy tuku rad\u00edme polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny, pri\u010dom tu\u010dnej\u0161ie ryby, ako napr\u00edklad losos, s\u00fa dobr\u00fdm zdrojom pr\u00e1ve esenci\u00e1lnych omega-3 nenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn (EPA + DHA). Tie s\u00fa d\u00f4le\u017eit\u00e9 aj <strong>v r\u00e1mci prevencie srdcovo-cievnych ochoren\u00ed<\/strong>. Na mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny je bohat\u00fd napr\u00edklad olivov\u00fd olej, ktor\u00fd sa nach\u00e1dza v oboch receptoch a men\u0161ie mno\u017estvo n\u00e1jdeme aj v sezamov\u00fdch semienkach.&nbsp;<\/p>\n\n\n\n<p>Medzi menej konzumovan\u00e9, ale z nutri\u010dn\u00e9ho h\u013eadiska hodnotn\u00e9 zdroje bielkov\u00edn rad\u00edme strukoviny, ktor\u00fdch zaradenie do jed\u00e1lni\u010dka Slov\u00e1kov je sk\u00f4r striedme ne\u017e pravideln\u00e9, \u010do je pomerne \u0161koda. <strong>Strukoviny s\u00fa dobr\u00fdm zdrojom:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>bielkov\u00edn<\/strong> (aj ke\u010f nie v\u0161etk\u00fdch a ich konzum\u00e1ciu je vhodn\u00e9 kombinova\u0165 s obilninami pre kompletn\u00fd pr\u00edjem v\u0161etk\u00fdch esenci\u00e1lnych aminokysel\u00edn),<\/li>\n\n\n\n<li><strong>komplexn\u00fdch sacharidov,&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>vl\u00e1kniny, a to aj rozpustnej aj nerozpustnej,&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>a tie\u017e \u010fal\u0161\u00edch mikronutrienov ako vitam\u00edny skupiny B, ale aj miner\u00e1lne l\u00e1tky ako drasl\u00edk, hor\u010d\u00edk, zinok a \u010fal\u0161ie.<\/strong>&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Strukoviny vieme zaradi\u0165 do stravovania na r\u00f4zne sp\u00f4soby a pokia\u013e niekoho odr\u00e1dza pr\u00e1ve ich \u0165a\u017e\u0161ia str\u00e1vite\u013enos\u0165, strukoviny v t\u00fdchto receptoch (\u010derven\u00e9 \u0161o\u0161ovica a zelen\u00e9 fazu\u013eky) sa radia medzi najlep\u0161ie str\u00e1vite\u013en\u00e9 a dobre tolerovan\u00e9. M\u00f4\u017eete ich prida\u0165 napr\u00edklad ako s\u00fa\u010das\u0165 ka\u0161e alebo hummusu, kedy ich prakticky ani nebudete c\u00edti\u0165, alebo ako pr\u00edlohu \u010di v polievke alebo pr\u00edvarku.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_2_FB-1024x538.png\" alt=\"\" class=\"wp-image-1375084\" srcset=\"https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_2_FB-1024x538.png 1024w, https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_2_FB-300x158.png 300w, https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_2_FB-768x403.png 768w, https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_2_FB-600x315.png 600w, https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_2_FB.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ak\u00e9 s\u00fa zdravotn\u00e9 benefity receptov?<\/h2>\n\n\n\n<p>\u201cDostato\u010dn\u00fd pr\u00edjem bielkov\u00edn aj z rastlinn\u00fdch zdrojov, ktor\u00fdmi s\u00fa preva\u017ene strukoviny, je vhodn\u00fd aj z h\u013eadiska prevencie mnoh\u00fdch ochoren\u00ed, ke\u010f\u017ee strukoviny s\u00fa nielen\u017ee bohat\u00e9 na zdroj vl\u00e1kniny, ale z\u00e1rove\u0148 s\u00fa pomerne chudobn\u00e9 na zdroj tuku, tak\u017ee <strong>s\u00fa vhodn\u00e9 aj v r\u00e1mci \u00fapravy telesnej hmotnosti a tie\u017e prevencie ochoren\u00ed, ktor\u00fdch rizikov\u00fd faktor je pr\u00e1ve obezita<\/strong>.\u201d hovor\u00ed nutri\u010dn\u00e1 \u0161pecialistka. Dostato\u010dn\u00fd pr\u00edjem vl\u00e1kniny je prevenciou pri rozvoji srdcovo-cievnych ochoren\u00ed, ako napr\u00edklad ischemickej choroby srdca, cukrovky druh\u00e9ho typu, onkologick\u00fdch ochoren\u00ed, ako napr\u00edklad korolekt\u00e1lneho karcin\u00f3mu. Na v\u0161etky uveden\u00e9 ochorenia maj\u00fa do ur\u010ditej miery vplyv aj na\u0161e g\u00e9ny. Z\u00e1sadn\u00fdm faktorom pri rozvoji ochorenia je v\u0161ak n\u00e1\u0161 \u017eivotn\u00fd \u0161t\u00fdl. V\u010faka poznaniu svojich predispoz\u00edci\u00ed m\u00f4\u017eete za\u010da\u0165 robi\u0165 lep\u0161ie rozhodnutia pre va\u0161e zdravie.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_blog_banner-1024x538.png\" alt=\"\" class=\"wp-image-1375085\" srcset=\"https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_blog_banner-1024x538.png 1024w, https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_blog_banner-300x158.png 300w, https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_blog_banner-768x403.png 768w, https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_blog_banner-600x315.png 600w, https:\/\/dnaera.com\/hu\/wp-content\/uploads\/sites\/7\/2023\/03\/recept_blog_banner.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>\u010ealej s\u00fa strukoviny v\u00fdborn\u00fdm sp\u00f4sobom, ako prirodzenou formou doda\u0165 telu vitam\u00edny a miner\u00e1ly, pri ktor\u00fdch m\u00f4\u017eete ma\u0165 genetick\u00fa predispoz\u00edciu na ni\u017e\u0161iu hladinu v krvi. <strong>A\u017e 24,4 % na\u0161ich z\u00e1kazn\u00edkov m\u00e1 predispoz\u00edciu na zn\u00ed\u017een\u00fa hladinu zinku Nedostatok zinku zvy\u0161uje pravdepodobnos\u0165 vzniku infekcie, ke\u010f\u017ee zhor\u0161uje fungovanie imunitn\u00e9ho syst\u00e9mu.<\/strong> Zinok patr\u00ed medzi esenci\u00e1lne miner\u00e1ly, ktor\u00e9 si na\u0161e telo nevie vytv\u00e1ra\u0165 samo, a preto je potrebn\u00fd jeho pr\u00edjem v potrave. Ak chcete spozna\u0165 svoje predispoz\u00edcie a zefekt\u00edvni\u0165 svoju \u017eivotospr\u00e1vu, objednajte si jeden z <a href=\"https:\/\/dnaera.com\/hu\/porovnanie-produktov\/\">na\u0161ich DNA testov<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Stiahnite si pdf s receptom<\/h2>\n\n\n\n<p>Ulo\u017ete si pdf s receptom alebo si ho vytla\u010dte a odlo\u017ete do kuchynsk\u00e9ho \u0161ufl\u00edka. Kedyko\u013evek sa tak k nemu budete m\u00f4c\u0165 vr\u00e1ti\u0165.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-leadin-hubspot-form-block\">\n\t\t\t\t\t\t<script>\n\t\t\t\t\t\t\twindow.hsFormsOnReady = window.hsFormsOnReady || [];\n\t\t\t\t\t\t\twindow.hsFormsOnReady.push(()=>{\n\t\t\t\t\t\t\t\thbspt.forms.create({\n\t\t\t\t\t\t\t\t\tportalId: 5144967,\n\t\t\t\t\t\t\t\t\tformId: \"a598ece2-65a9-43af-809d-15e6083caa11\",\n\t\t\t\t\t\t\t\t\ttarget: \"#hbspt-form-1778115333000-4399821056\",\n\t\t\t\t\t\t\t\t\tregion: \"na1\",\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t})});\n\t\t\t\t\t\t<\/script>\n\t\t\t\t\t\t<div class=\"hbspt-form\" id=\"hbspt-form-1778115333000-4399821056\"><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>V druhej \u010dasti na\u0161ej spolupr\u00e1ce s nutri\u010dnou terapeutkou MSc. Petronelou Fori\u0161ek Paulovou sme sa zamerali na jedl\u00e1, v\u010faka ktor\u00fdm m\u00f4\u017eete zv\u00fd\u0161i\u0165 svoj pr\u00edjem strukov\u00edn. Tie s\u00fa skvel\u00fdm zdrojom viacer\u00fdch nutrientov, ktor\u00e9 sl\u00fa\u017eia ako prevencia r\u00f4znym ochoreniam. Uvarte si spolu s nami pe\u010den\u00e9ho lososa s fazu\u013ekami a bat\u00e1tovo-\u0161o\u0161ovicovou ka\u0161ou alebo mrkvovo-\u0161o\u0161ovicov\u00fd hummus.&nbsp; P\u00e1r slov od nutri\u010dnej [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":1370860,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[98],"place-taxonomy":[],"class_list":["post-1375080","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sk","tag-recept"],"acf":[],"views":751,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ako zv\u00fd\u0161i\u0165 pr\u00edjem bielkov\u00edn a vl\u00e1kniny<\/title>\n<meta name=\"description\" content=\"Zdrav\u00e9 recepty obsahuj\u00face bielkoviny a vl\u00e1kninu od nutri\u010dnej \u0161pecialistky Petronely Fori\u0161ek Paulovej. 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