{"id":2494,"date":"2021-04-23T11:50:00","date_gmt":"2021-04-23T11:50:00","guid":{"rendered":"https:\/\/dnaera.com\/hu\/?p=2494"},"modified":"2023-04-17T09:22:00","modified_gmt":"2023-04-17T07:22:00","slug":"dolezite-vitaminy-a-mineraly-pre-lepsi-vykon-pri-vytrvalostnom-sporte","status":"publish","type":"post","link":"https:\/\/dnaera.com\/hu\/blog\/dolezite-vitaminy-a-mineraly-pre-lepsi-vykon-pri-vytrvalostnom-sporte\/","title":{"rendered":"D\u00f4le\u017eit\u00e9 vitam\u00edny a miner\u00e1ly pre lep\u0161\u00ed v\u00fdkon pri vytrvalostnom \u0161porte"},"content":{"rendered":"\n<p><em>Vytrvalostn\u00e9 \u0161porty s\u00fa \u010dinnosti vykon\u00e1van\u00e9 v dlh\u0161om \u010dasovom intervale a doch\u00e1dza pri nich k zapojeniu aer\u00f3bneho metabolizmu. Aer\u00f3bny metabolizmus prevl\u00e1da pri fyzickom cvi\u010den\u00ed, ktor\u00e9 je dlh\u0161ie ako 2 &#8211; 3 min\u00faty pri n\u00edzkej, strednej, ale aj vysokej z\u00e1\u0165a\u017ei. Medzi&nbsp;<a href=\"https:\/\/www.dnaera.sk\/blog\/sprint-ci-chodza-na-dlhe-trate-spoznajte-s-nami-svoj-skryty-talent\/\">vytrvalostn\u00e9 \u0161porty<\/a>&nbsp;rad\u00edme svi\u017en\u00fa, r\u00fdchlu ch\u00f4dzu na dlh\u0161ie vzdialenosti, bicyklovanie, \u010di pl\u00e1vanie.&nbsp;<\/em><\/p>\n\n\n\n<p>Dobr\u00fdm pr\u00edkladom vytrvalostnej \u0161portovej aktivity je beh na dlh\u0161ie vzdialenosti, ktor\u00fd sa te\u0161\u00ed v posledn\u00fdch rokoch obrovskej ob\u013eube. Behanie je ve\u013emi \u010dast\u00fdm sp\u00f4sobom \u0161portov\u00e9ho tr\u00e9ningu, \u010di uvo\u013enenia tela a mysle, aj vo ve\u013ek\u00fdch mest\u00e1ch. Vzh\u013eadom na dostupnos\u0165, cenov\u00fa nen\u00e1ro\u010dnos\u0165 a mo\u017enos\u0165 zabeha\u0165 si kedyko\u013evek po\u010das d\u0148a, po\u010det \u013eud\u00ed, ktor\u00ed behaj\u00fa, st\u00e1le narast\u00e1. Je \u0165a\u017ek\u00e9 dosta\u0165 sa k detailn\u00fdm \u0161tatistik\u00e1m, no pod\u013ea dostupn\u00fdch odhadov, ktor\u00e9 s\u00fa z roku 2015, a\u017e 50 mili\u00f3nov Eur\u00f3panov beh\u00e1 s cie\u013eom zosta\u0165 v dobrej kond\u00edcii a c\u00edti\u0165 sa zdravo.&nbsp;<\/p>\n\n\n\n<p>K dosahovaniu dobr\u00fdch v\u00fdsledkov a zlep\u0161ovaniu svojho v\u00fdkonu v\u0161ak nesta\u010d\u00ed iba spr\u00e1vna technika a kvalitn\u00e1 be\u017eeck\u00e1 obuv. D\u00f4le\u017eit\u00e1 je aj stavba v\u00e1\u0161ho tela,&nbsp;<a href=\"https:\/\/www.dnaera.sk\/produkt\/dna-lifestyle-test\/\">genetick\u00e1 predispoz\u00edcia spojen\u00e1 so \u0161portov\u00fdm v\u00fdkonom<\/a>&nbsp;a spr\u00e1vna hladina vitam\u00ednov a miner\u00e1lov, ktor\u00e9 zabezpe\u010duj\u00fa mnoho chemick\u00fdch procesov v \u013eudskom tele a napom\u00e1haj\u00fa tak spr\u00e1vnemu fungovaniu organizmu po\u010das tr\u00e9ningu, ale aj v regenera\u010dnej f\u00e1ze. Aj hladina vitam\u00ednov a miner\u00e1lov v krvi m\u00f4\u017ee by\u0165 geneticky podmienen\u00e1. Pozrime sa spolo\u010dne na d\u00f4le\u017eit\u00e9 vitam\u00edny a miner\u00e1ly, ktor\u00e9 ovplyv\u0148uj\u00fa \u0161portov\u00fd v\u00fdkon pri behan\u00ed a vytrvalostn\u00fdch \u0161portoch v\u0161eobecne.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u017delezo a hor\u010d\u00edk&nbsp;<\/h2>\n\n\n\n<p>Oba tieto miner\u00e1ly pom\u00e1haj\u00fa \u013eudsk\u00e9mu telu produkova\u0165 energiu. \u017delezo je nevyhnutn\u00fd prvok na prepravu kysl\u00edka v tele a jeho nedostatok m\u00f4\u017ee sp\u00f4sobi\u0165 fyzick\u00fa \u00fanavu a pokles v\u00fdkonnosti. Pri \u0161portovej aktivite, akou je behanie, m\u00f4\u017ee doch\u00e1dza\u0165 k nadmernej spotrebe \u017eeleza pri zabezpe\u010dovan\u00ed v\u0161etk\u00fdch chemick\u00fdch procesov v organizme. Hor\u010d\u00edk zase napom\u00e1ha spr\u00e1vnemu fungovaniu svalov a tvorbe horm\u00f3nov, napr\u00edklad kortizolu. Dobr\u00fdm pr\u00edrodn\u00fdm zdrojom hor\u010d\u00edka je zelen\u00e1 listov\u00e1 zelenina, orechy, fazu\u013ea a \u0161o\u0161ovica. \u017delezo si va\u0161e telo n\u00e1jde v \u010dervenom m\u00e4se, vaj\u00ed\u010dkach, \u0161pen\u00e1te alebo c\u00edceri. Zo \u0161tatistick\u00fdch \u00fadajov, ktor\u00e9 sme pripravili na vzorke 2500 n\u00e1hodne vybran\u00fdch z\u00e1kazn\u00edkov, ktor\u00ed vysk\u00fa\u0161ali n\u00e1\u0161 DNA test sme zistili, \u017ee pribli\u017ene 20 % z nich m\u00e1 genetick\u00fa predispoz\u00edciu na zv\u00fd\u0161en\u00fa hladinu \u017eeleza v krvi a pribli\u017ene 3 % m\u00e1 zv\u00fd\u0161en\u00e9 riziko rozvoja hemochromat\u00f3zy. V ich pr\u00edpade m\u00f4\u017ee by\u0165 nadmern\u00e9 u\u017e\u00edvanie \u017eeleza zdraviu nebezpe\u010dn\u00e9.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vitam\u00edn D<\/h2>\n\n\n\n<p>Intenz\u00edvna fyzick\u00e1 aktivita, akou je behanie, kladie vysok\u00e9 n\u00e1roky na kosti a k\u013aby. \u010casto spom\u00ednan\u00fd vitam\u00edn D zabezpe\u010duje zdravie kost\u00ed v tele a podie\u013ea sa na spr\u00e1vnom fungovan\u00ed svalov. Je taktie\u017e d\u00f4le\u017eit\u00fd pre imunitn\u00fd syst\u00e9m \u013eudsk\u00e9ho organizmu. V\u00fdborn\u00fdm sp\u00f4sobom, ako z\u00edska\u0165 vitam\u00edn D, je vystavenie sa slne\u010dn\u00e9mu \u017eiareniu, v\u010faka ktor\u00e9mu si ho vie na\u0161e telo syntetizova\u0165 samo. Pozor v\u0161ak na vystavovanie poko\u017eky priamemu Slnku, najm\u00e4 po\u010das poludnia a hor\u00facich letn\u00fdch dn\u00ed. Zo stravy je mo\u017en\u00e9 doplni\u0165 vitam\u00edn D z tu\u010dn\u00fdch r\u00fdb, rybieho oleja, vaje\u010dn\u00e9ho \u017e\u013atka, \u010di mlie\u010dnych v\u00fdrobkov obohaten\u00fdch o tento vitam\u00edn. Vitam\u00edn D je viazan\u00fd na tuky a telo si dok\u00e1\u017ee jeho z\u00e1sobu vytvori\u0165 a\u017e na nieko\u013eko mesiacov dopredu. Z\u00e1kazn\u00edci, ktor\u00ed absolvovali n\u00e1\u0161 DNA test, maj\u00fa inform\u00e1ciu aj o genetickej predispoz\u00edcii na hladinu vitam\u00ednu D v krvi. A\u017e 15 % na\u0161ich z\u00e1kazn\u00edkov zo spom\u00ednanej \u0161tatistickej vzorky m\u00e1 predispoz\u00edciu na zn\u00ed\u017een\u00fa hladinu.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vitam\u00edny skupiny B<\/h2>\n\n\n\n<p>Ve\u013ek\u00e9 mno\u017estvo chemick\u00fdch procesov v \u013eudskom tele zabezpe\u010duj\u00fa r\u00f4zne enz\u00fdmy, ktor\u00e9 plnia \u00falohu biochemick\u00fdch regul\u00e1torov v organizme. Na vytv\u00e1ranie enz\u00fdmov telo potrebuje koenz\u00fdmy a pr\u00e1ve vitam\u00edny skupiny B plnia t\u00fato \u00falohu v metabolickom procese. V\u010faka dostato\u010dn\u00e9mu obsahu vitam\u00ednov skupiny B v strave dok\u00e1\u017ee v\u00e1\u0161 organizmus spr\u00e1vne metabolizova\u0165 a vykon\u00e1va\u0165 svoju \u010dinnos\u0165. Napr\u00edklad vitam\u00edn B6 je s\u00fa\u010das\u0165ou viac ako 100 r\u00f4znych metabolick\u00fdch procesov. Metabolick\u00fd proces sa nezaob\u00edde ani bez vitam\u00ednu B12. Vitam\u00edny skupiny B s\u00fa obsiahnut\u00e9 v mlieku a mlie\u010dnych v\u00fdrobkoch, morsk\u00fdch plodoch, m\u00e4se, vaj\u00ed\u010dkach a napr\u00edklad v kvalitn\u00fdch cere\u00e1li\u00e1ch.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vitam\u00edn A<\/h2>\n\n\n\n<p>Vitam\u00edn A je ozna\u010dovan\u00fd za antioxidant a jeho spr\u00e1vna hladina je rovnako d\u00f4le\u017eit\u00e1 pri vytrvalostn\u00fdch \u0161portov\u00fdch aktivit\u00e1ch. Tak ako vitam\u00edn D aj vitam\u00edn A sa via\u017ee na tuky a telo si v\u010faka z\u00e1sobe tohto vitam\u00ednu v tele dok\u00e1\u017ee \u010derpa\u0165 potrebn\u00e9 mno\u017estv\u00e1 aj pri vytrvalostn\u00fdch tr\u00e9ningoch. Dobr\u00fdm zdrojom v strave s\u00fa sladk\u00e9 zemiaky, mrkva, \u0161pen\u00e1t a tekvica. Aj genetick\u00e1 predispoz\u00edcia na hladinu vitam\u00ednu A v krvi je s\u00fa\u010das\u0165ou anal\u00fdzy, ktor\u00fa dostanete v\u010faka DNA testu od DNA ERA.&nbsp;<\/p>\n\n\n\n<p>K vytrvalostn\u00fdm \u0161portom a dobr\u00fdm v\u00fdkonom je vhodn\u00e9 doplni\u0165 v rozumnom pomere aj tiam\u00edn (vitam\u00edn B1), niac\u00edn (vitam\u00edn B3), v\u00e1pnik, \u010di sod\u00edk. V\u017edy je lep\u0161ie z\u00edska\u0165 pre svoje telo z\u00e1sobu vitam\u00ednov a miner\u00e1lov zo stravy. Doplnky m\u00f4\u017eu by\u0165 vhodnou formou pri pravidelnej alebo intenz\u00edvnej \u0161portovej aktivite, av\u0161ak ich dlhodob\u00e9 u\u017e\u00edvanie je lep\u0161ie konzultova\u0165 s odborn\u00edkom na v\u00fd\u017eivu alebo svoj\u00edm lek\u00e1rom. Genetick\u00fa predispoz\u00edciu na obsah hladiny vitam\u00ednov a miner\u00e1lov zist\u00edte v\u010faka anal\u00fdze DNA.&nbsp;<a href=\"https:\/\/www.dnaera.sk\/porovnanie-testov\/\">Porovnanie DNA testov<\/a>&nbsp;si m\u00f4\u017eete pozrie\u0165 na na\u0161om webe.<\/p>\n\n\n\n<p><strong>Zdroje<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Scheerder, J., Breedveld, K., &amp; Borgers, J. (Eds.). (2015). Running across Europe: the rise and size of one of the largest sport markets. Springer.<\/li><li>https:\/\/www.eatright.org\/food\/vitamins-and-supplements\/types-of-vitamins-and-nutrients\/vitamin-needs-of-athletes<\/li><li>https:\/\/www.endurancesportsnutritionist.co.uk\/vitamins-minerals-a-guide-for-endurance-athletes\/<\/li><li>https:\/\/www.fsps.muni.cz\/emuni\/data\/reader\/book-6\/08.html<\/li><\/ol>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Zdroje fotografi\u00ed<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li> Summer photo created by Racool_studio &#8211; www.freepik.com<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Vytrvalostn\u00e9 \u0161porty s\u00fa \u010dinnosti vykon\u00e1van\u00e9 v dlh\u0161om \u010dasovom intervale a doch\u00e1dza pri nich k zapojeniu aer\u00f3bneho metabolizmu. Aer\u00f3bny metabolizmus prevl\u00e1da pri fyzickom cvi\u010den\u00ed, ktor\u00e9 je dlh\u0161ie ako 2 &#8211; 3 min\u00faty pri n\u00edzkej, strednej, ale aj vysokej z\u00e1\u0165a\u017ei. Medzi&nbsp;vytrvalostn\u00e9 \u0161porty&nbsp;rad\u00edme svi\u017en\u00fa, r\u00fdchlu ch\u00f4dzu na dlh\u0161ie vzdialenosti, bicyklovanie, \u010di pl\u00e1vanie.&nbsp; Dobr\u00fdm pr\u00edkladom vytrvalostnej \u0161portovej aktivity je [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2495,"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":[58,59,63],"place-taxonomy":[],"class_list":["post-2494","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sk","tag-dna-analyza","tag-dna-test","tag-zaujimavosti"],"acf":[],"views":3010,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>D\u00f4le\u017eit\u00e9 vitam\u00edny a miner\u00e1ly pre lep\u0161\u00ed v\u00fdkon pri vytrvalostnom \u0161porte - DNA ERA HU<\/title>\n<meta name=\"description\" content=\"Ktor\u00e9 vitam\u00edny a miner\u00e1ly potrebuje telo pri \u0161porte? 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