{"id":19,"date":"2017-02-05T23:02:28","date_gmt":"2017-02-05T23:02:28","guid":{"rendered":"http:\/\/themenectar.com\/demo\/salient-band\/?p=19"},"modified":"2024-04-15T16:46:02","modified_gmt":"2024-04-15T14:46:02","slug":"7-potravin-ktore-zlepsuju-zdravie-muzov","status":"publish","type":"post","link":"https:\/\/www.trener4you.sk\/en\/7-potravin-ktore-zlepsuju-zdravie-muzov\/","title":{"rendered":"7 potrav\u00edn, ktor\u00e9 zlep\u0161uj\u00fa zdravie mu\u017eov"},"content":{"rendered":"
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Mali by sa mu\u017ei stravova\u0165 inak? Stravova\u0165 sa zdravo znamen\u00e1 jes\u0165 to, \u010do je dobr\u00e9 pre v\u0161etk\u00fdch – viac ovocia, zeleniny, celozrnn\u00fdch v\u00fdrobkov, chud\u00e9ho m\u00e4sa a n\u00edzkotu\u010dn\u00e9 mlie\u010dne v\u00fdrobky. Medzi zdravou v\u00fd\u017eivou pre mu\u017eov a zdravou v\u00fd\u017eivou \u017eien v\u0161ak existuj\u00fa jemn\u00e9 rozdiely. Niektor\u00e9 jedl\u00e1 v strave mu\u017eov maj\u00fa osobitn\u00fa \u00falohu pri chudnut\u00ed, probl\u00e9moch s prostatou \u00a0\u010di pr\u00edrastku svalov. (V tomto clanku sa …)Spolu sa pozrieme na potraviny, ktor\u00e9 maj\u00fa pozit\u00edvny vplyv na zdravie mu\u017eov.<\/span><\/p>\n

\u010cerven\u00e9 m\u00e4so<\/strong><\/h3>\n

Ve\u013ea \u013eud\u00ed si pri my\u0161lienke kvalitn\u00e9ho jedla pre mu\u017eov predstav\u00ed ve\u013ek\u00fd steak. Nie ste tak \u010faleko od pravdy. Mu\u017ei zjedia v priemere ove\u013ea viac (cerveneho masa) bielkov\u00edn ako \u017eeny. Na udr\u017eiavanie va\u0161ej hmotnosti je bielkovina lep\u0161ou vo\u013ebou ako sacharidy, preto\u017ee va\u0161e telo tr\u00e1vi viac kal\u00f3ri\u00ed spa\u013eovan\u00edm bielkov\u00edn.<\/p>\n

\u010cerven\u00e9 m\u00e4so pom\u00e1ha tie\u017e budova\u0165 a udr\u017eiava\u0165 svalov\u00fa hmotu. Je zdrojom esenci\u00e1lnych aminokysel\u00edn, ktor\u00e9 s\u00fa zodpovedn\u00e9 za budovanie svalovej hmoty. K\u013e\u00fa\u010dov\u00e9 je v\u0161ak ma\u0165 chud\u00e9 \u010derven\u00e9 m\u00e4so v mal\u00fdch d\u00e1vkach a nejes\u0165 ho ka\u017ed\u00fd de\u0148. U\u00a0mu\u017eov m\u00f4\u017ee abnorm\u00e1lny g\u00e9n sp\u00f4sobi\u0165, \u017ee vysok\u00e9 hladiny \u017eeleza v\u00a0m\u00e4sa zanechaj\u00fa usadeniny v\u00a0\u017eivotne d\u00f4le\u017eit\u00fdch org\u00e1noch. Na druhej strane \u017eeny potrebuj\u00fa viac \u017eeleza, aby vyrovnali jeho straty po\u010das men\u0161trua\u010dn\u00e9ho cyklu.<\/p>\n

Zinok a\u00a0morsk\u00e9 plody<\/strong><\/h3>\n

Ste milovn\u00edci morsk\u00fdch plodov? M\u00e1te radi mu\u0161le, ustrice a krevety? To je super, preto\u017ee morsk\u00e9 plody s\u00fa n\u00edzkotu\u010dn\u00e9, n\u00edzkokalorick\u00e9 a vysoko bielkovinov\u00e9 jedl\u00e1, ktor\u00e9 prospievaj\u00fa strave ka\u017ed\u00e9ho \u010dloveka. Av\u0161ak pre mu\u017eov maj\u00fa pridan\u00fa hodnotu v\u00a0tom, \u017ee s\u00fa bohat\u00e9 na zinok. Zinok je potrebn\u00fd na produkciu spermi\u00ed a tie\u017e zvy\u0161uje hladinu testoster\u00f3nu. Pom\u00e1ha prostate, kde sa zinok nach\u00e1dza vo v\u00e4\u010d\u0161om mno\u017estve ako kdeko\u013evek inde v\u00a0tele, okrem kost\u00ed. Ak m\u00e1te nedostatok zinku, zvy\u0161uje sa va\u0161a \u0161anca na z\u00e1pal alebo zv\u00e4\u010d\u0161enie prostaty, ako aj riziko rakoviny prostaty.<\/p>\n

Najvy\u0161\u0161ia z\u00e1soba zinku zo v\u0161etk\u00fdch morsk\u00fdch plodov poch\u00e1dza z\u00a0ustr\u00edc. 100 g ustr\u00edc obsahuje a\u017e 78 mg zinku, \u010do nieko\u013ekon\u00e1sobne prevy\u0161uje odpor\u00fa\u010dan\u00fa denn\u00fa d\u00e1vku. T\u00e1 sa u\u00a0be\u017enej popul\u00e1cie pohybuje okolo 15 mg, u\u00a0\u0161portovcov by mala by\u0165 v\u00a0rozmedz\u00ed 30 – 40 mg, kv\u00f4li zv\u00fd\u0161en\u00e9mu vylu\u010dovaniu pri tr\u00e9ningu. \u00a0\u00a0Ustrice okrem zinku obsahuj\u00fa aj in\u00e9 pre telo d\u00f4le\u017eit\u00e9 l\u00e1tky ako je vitam\u00edn D, sel\u00e9n a\u00a0me\u010f.<\/p>\n

Avok\u00e1do<\/strong><\/h3>\n

Avok\u00e1do je ovocie, ktor\u00e9 m\u00e1 nieko\u013eko cenn\u00fdch zdravotn\u00fdch v\u00fdhod – m\u00e1 najvy\u0161\u0161\u00ed obsah bielkov\u00edn a zdraviu prospe\u0161n\u00fdch tukov. Podobne ako orechy \u010di olivov\u00fd olej. Avok\u00e1do ovplyv\u0148uje hladinu cholesterolu \u2013 pom\u00e1ha zvy\u0161ova\u0165 dobr\u00fd cholesterol (LDL) a\u00a0zni\u017eova\u0165 zl\u00fd cholesterol (HDL). Okrem toho avok\u00e1do obsahuje vysok\u00e9 mno\u017estvo antioxidantov –\u00a0vitam\u00ednu E<\/a>\u00a0a\u00a0vitam\u00ednu C<\/a>. Je tie\u017e bohat\u00e9 na\u00a0vitam\u00edn B6<\/a>, ktor\u00fd zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu pre spr\u00e1vne fungovanie nervovej s\u00fastavy. Ak sa ho chyst\u00e1te zaradi\u0165 do svojho jed\u00e1lni\u010dka bu\u010fte opatrn\u00ed, avok\u00e1do je pre svoj obsah tukov v\u00fdrazne kalorick\u00e9.<\/p>\n\t<\/div>\r\n<\/div>\r\n\r\n\r\n\r\n\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t

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Ryby<\/strong><\/h3>\n

Ryby s\u00fa \u013eahko str\u00e1vite\u013en\u00e9 s\u00a0vysok\u00fdm obsahom bielkov\u00edn. Ich v\u00fdznam je v\u00a0tom, \u017ee obsahuj\u00fa polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny, zn\u00e1me ako omega-3 kyseliny. \u013dudsk\u00e9 telo si ich nedok\u00e1\u017ee vytvori\u0165 samo, preto ich mus\u00edme prij\u00edma\u0165 vo forme potravy. Nach\u00e1dzaj\u00fa sa v\u00a0tu\u010dn\u00fdch morsk\u00fdch\u00a0 a\u00a0sladkovodn\u00fdch ryb\u00e1ch (losos, tuniak, makrela, sle\u010f). Ich najv\u00e4\u010d\u0161\u00ed v\u00fdznam je, \u017ee zni\u017euj\u00fa riziko srdcovocievnych ochoren\u00ed. Okrem toho prispievaj\u00fa k\u00a0norm\u00e1lnej \u010dinnosti mozgu a\u00a0zraku.<\/p>\n

Ban\u00e1ny a\u00a0drasl\u00edk<\/strong><\/h3>\n

Mali ste niekedy bolestiv\u00e9 svalov\u00e9 k\u0155\u010de? Ak \u00e1no, potom je pre v\u00e1s spr\u00e1vnou vo\u013ebou na desiatu ban\u00e1n. Toto exotick\u00e9 ovocie m\u00e1 vysok\u00fd podiel antioxidantov, drasl\u00edku, hor\u010d\u00edku, mang\u00e1nu a\u00a0vitam\u00ednov B, v\u010faka \u010domu normalizuje hodnoty krvn\u00e9ho tlaku, prispieva k\u00a0zachovaniu svalovej hmoty a\u00a0dod\u00e1 v\u00e1m energiu pred tr\u00e9ningom.<\/p>\n

Tofu a s\u00f3jov\u00e9 b\u00f4by<\/strong><\/h3>\n

Ak chcete vo svojej strave viac kvalitn\u00fdch bielkov\u00edn, zv\u00e1\u017ete jedl\u00e1 vyroben\u00e9 zo s\u00f3jov\u00fdch b\u00f4bov, vr\u00e1tane tofu a edamame. Edamame s\u00fa nezrel\u00e9 s\u00f3jov\u00e9 b\u00f4by, ktor\u00e9 na jednu \u0161\u00e1lku obsahuj\u00fa 11 g bielkov\u00edn, 5 g vl\u00e1kniny a\u00a0mnoh\u00e9 in\u00e9 \u017eiviny ako hor\u010d\u00edk, fol\u00e1ty, \u017eelezo, drasl\u00edk. Na rozdiel od ostatn\u00fdch potrav\u00edn rastlinn\u00e9ho p\u00f4vodu s\u00a0vy\u0161\u0161\u00edm obsahom bielkov\u00edn, obsahuj\u00fa s\u00f3jov\u00e9 b\u00f4by v\u0161etky esenci\u00e1lne mastn\u00e9 kyseliny, ktor\u00e9 n\u00e1\u0161 organizmus potrebuje. Preto s\u00fa vhodn\u00fdm zdrojom bielkov\u00edn hlavne pre veg\u00e1nov a\u00a0vegetari\u00e1nov, ktor\u00ed si musia svoj jed\u00e1lni\u010dek a\u00a0pr\u00edsun bielkov\u00edn poctivo str\u00e1\u017ei\u0165. Niektor\u00e9 \u0161t\u00fadie potvrdzuj\u00fa, \u017ee edamame zni\u017euje hladinu cholesterolu. In\u00e9 metaanal\u00fdzy potvrdili, \u017ee edamame\u00a0 a\u00a0fermentovan\u00e9 potraviny zo s\u00f3je m\u00f4\u017eu zn\u00ed\u017ei\u0165 riziko rakoviny prostaty. Naopak pozor by si mali d\u00e1va\u0165 \u013eudia s\u00a0ochoren\u00edm \u0161t\u00edtnej \u017e\u013eazy, ktor\u00ed by sa s\u00f3jov\u00fdm b\u00f4bom mali rad\u0161ej vyhn\u00fa\u0165.<\/span><\/p>\n

Paradajky<\/strong><\/h3>\n

Paradajky s\u00fa prirodzene nabit\u00e9 lykop\u00e9nom, \u010do je v\u00fdznamn\u00fd antioxidant zo skupiny karotenoidov.\u00a0Jeho jedine\u010dn\u00fdm prirodzen\u00fdm zdrojom s\u00fa v\u0161ak tepelne upraven\u00e9 plody paradajok. Niektor\u00e9 \u0161t\u00fadie potvrdili, \u017ee lykop\u00e9n m\u00f4\u017ee pom\u00f4c\u0165 predch\u00e1dza\u0165 ur\u010dit\u00fdm typom rakoviny. Okrem rakoviny m\u00e1 pozit\u00edvny vplyv na na\u0161e zdravie aj v\u00a0in\u00fdch oblastiach. Pom\u00e1ha predch\u00e1dza\u0165 srdcovocievnym ochoreniam, priaznivo ovplyv\u0148uje imunitu a redukuje celkov\u00fd oxida\u010dn\u00fd stres, ktor\u00fd je p\u00f4vodcom vzniku celej \u0161k\u00e1ly chronick\u00fdch z\u00e1palov\u00fdch ochoren\u00ed.<\/p>\n\t<\/div>\r\n<\/div>\r\n\r\n\r\n\r\n\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>","protected":false},"excerpt":{"rendered":"Mali by sa mu\u017ei stravova\u0165 inak? Stravova\u0165 sa zdravo znamen\u00e1 jes\u0165 to, \u010do je dobr\u00e9 pre v\u0161etk\u00fdch - viac ovocia, zeleniny, celozrnn\u00fdch v\u00fdrobkov, chud\u00e9ho m\u00e4sa a n\u00edzkotu\u010dn\u00e9 mlie\u010dne v\u00fdrobky. Medzi...","protected":false},"author":1,"featured_media":3418,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[47],"tags":[],"class_list":{"0":"post-19","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vyziva"},"yoast_head":"\n7 potrav\u00edn, ktor\u00e9 zlep\u0161uj\u00fa zdravie mu\u017eov - Michal Di\u0161kant<\/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:\/\/www.trener4you.sk\/en\/7-potravin-ktore-zlepsuju-zdravie-muzov\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 potrav\u00edn, ktor\u00e9 zlep\u0161uj\u00fa zdravie mu\u017eov - 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