{"id":14986,"date":"2021-11-16T00:02:38","date_gmt":"2021-11-15T23:02:38","guid":{"rendered":"https:\/\/popelky.cz\/?p=14986"},"modified":"2023-01-19T17:12:36","modified_gmt":"2023-01-19T16:12:36","slug":"prezit-zimu-jak-se-stravovat-v-zimnich-mesicich-nakvasene","status":"publish","type":"post","link":"https:\/\/popelky.cz\/verze7-0\/telo\/prezit-zimu-jak-se-stravovat-v-zimnich-mesicich-nakvasene.html","title":{"rendered":"P\u0159e\u017e\u00edt zimu: jak se stravovat v zimn\u00edch m\u011bs\u00edc\u00edch? Nakva\u0161en\u011b"},"content":{"rendered":"

Views: 130<\/p>

Chcete zvl\u00e1dnout zimn\u00ed m\u011bs\u00edce s co nejlep\u0161\u00ed imunitou, zdrav\u00fdm za\u017e\u00edv\u00e1n\u00edm a dostatkem s\u00edly? Dohl\u00e9dn\u011bte na to, abyste m\u011bli ten spr\u00e1vn\u00fd zimn\u00ed j\u00eddeln\u00ed\u010dek.<\/span><\/p>\n

Z j\u00eddeln\u00ed\u010dku na\u0161ich p\u0159edk\u016f<\/span><\/h2>\n

P\u0159em\u00fd\u0161lejme nad v\u011bc\u00ed pragmaticky. Na\u0161i p\u0159edkov\u00e9 \u017eili v m\u00edrn\u00e9m podnebn\u00e9m p\u00e1su, tedy po obdob\u00ed sklizn\u011b p\u0159i\u0161la zima, b\u011bhem kter\u00e9 se spousta zv\u00ed\u0159at nach\u00e1zela v hibernaci a rostliny jakbysmet. Dnes \u017eijeme v pom\u011brn\u00e9m blahobytu a m\u00e1me tendenci v zim\u011b j\u00edst spoustu vitam\u00ednu C z p\u0159irozen\u00fdch zdroj\u016f, abychom se chr\u00e1nili p\u0159ed nemocemi. Jako nej\u010dast\u011bj\u0161\u00ed zdroj vitam\u00ednu C n\u00e1m slou\u017e\u00ed citrusy. Je to ale skute\u010dn\u011b spr\u00e1vn\u011b zvl\u00e1\u0161t\u011b vezmeme-li v \u00favahu dopady dopravy a sklizn\u011b na jejich kvalitu a jejich chlad\u00edc\u00ed \u00fa\u010dinek?<\/span><\/p>\n

\"1790642<\/p>\n

Ot\u00e1zka za deset milion\u016f:<\/strong> jak\u00e9 vitam\u00edny a miner\u00e1ly pot\u0159ebujeme dopl\u0148ovat v zim\u011b? Ide\u00e1ln\u011b v\u0161echny. Pak ve snaze udr\u017eet t\u011blo skute\u010dn\u011b obranyschopn\u00e9 nakupujeme krabi\u010dky s potravinov\u00fdmi dopl\u0148ky a zapom\u00edn\u00e1me, \u017ee n\u011bkter\u00e9 l\u00e1tky pracuj\u00ed spr\u00e1vn\u011b jen v kombinac\u00edch s jin\u00fdmi, co\u017e lze bezpe\u010dn\u011b uhl\u00eddat pouze u jejich p\u0159irozen\u00fdch zdroj\u016f.<\/span><\/p>\n

Tuky a jejich vitam\u00edny<\/span><\/h2>\n

Nap\u0159\u00edklad vitam\u00edny rozpustn\u00e9 v tuc\u00edch (A, D, E a K) se hojn\u011b vyskytuj\u00ed v p\u0159irozen\u00fdch zdroj\u00edch tuku: v o\u0159e\u0161\u00edch, n\u011bkter\u00fdch druz\u00edch masa, vejc\u00edch, ml\u00e9ce a dal\u0161\u00edch potravin\u00e1ch. Vitam\u00edn A si t\u011blo dok\u00e1\u017ee vyrobit samo z provitaminu betakarotenu, o n\u011bm\u017e jist\u011b v\u00edte, \u017ee se ve velk\u00e9m mno\u017estv\u00ed vyskytuje nap\u0159\u00edklad v mrkvi. Vitam\u00edn E se p\u0159irozen\u011b vyskytuje ve spoust\u011b olej\u016f. <\/span><\/p>\n

Velk\u00fdm t\u00e9matem je vitam\u00edn D a jeho p\u0159irozen\u00fd zdroj v zim\u011b. <\/strong><\/p>\n

Nedostatkem vitam\u00ednu D trp\u00ed pom\u011brn\u011b velk\u00e9 procento \u010cech\u016f, co\u017e se podepisuje jak na jejich dysfunk\u010dn\u00ed imunit\u011b, tak na jejich psychick\u00e9m stavu. V\u00edtam\u00edn D je nav\u00edc d\u016fle\u017eit\u00fd pro zpracov\u00e1n\u00ed n\u011bkter\u00fdch miner\u00e1l\u016f, jako je nap\u0159\u00edklad ho\u0159\u010d\u00edk a v\u00e1pn\u00edk. Nedostatek vitam\u00ednu K je pro na\u0161i populaci atypick\u00fd: jednak se vitam\u00edn K b\u011b\u017en\u011b vyskytuje v listov\u00e9 zelenin\u011b a o\u0159e\u0161\u00edch, jednak si jej do jist\u00e9 m\u00edry t\u011blo syntetizuje samo ve st\u0159evech.<\/span><\/p>\n

Co se t\u00fd\u010de tuk\u016f, je pot\u0159eba zm\u00ednit tak\u00e9 omega-3 mastn\u00e9 kyseliny; je pot\u0159eba do j\u00eddeln\u00ed\u010dku volit tuky, kter\u00e9 obsahuj\u00ed m\u00e9n\u011b omega-6 mastn\u00fdch kyselin, av\u0161ak i t\u011bmto \u201cnezdrav\u00fdm\u201d mastn\u00fdm kyselin\u00e1m se nevyh\u00fdbejte zcela, jsou takt\u00e9\u017e pot\u0159eba pro lidsk\u00fd organismus, nicm\u00e9n\u011b je ho pot\u0159eba m\u00e9n\u011b a s jeho dostatkem obvykle probl\u00e9m nem\u00edv\u00e1me.<\/span><\/p>\n

V p\u0159\u00edpad\u011b suplementace se jako zdroj omega-3 mastn\u00fdch kyselin vyu\u017e\u00edv\u00e1 ryb\u00ed tuk (nej\u010dast\u011bji lososov\u00fd), jako rostlinn\u00e1 alternativa slou\u017e\u00ed <\/span>ln\u011bn\u00fd olej, kter\u00fd v\u0161ak neposkytuje t\u011blu dal\u0161\u00ed l\u00e1tky<\/span><\/a>, jako tuk ryb\u00ed. Nezapom\u00ednejme tak\u00e9 na skute\u010dnost, \u017ee n\u011bkter\u00fdmi vitam\u00edny se lze tak\u00e9 p\u0159ed\u00e1vkovat, nicm\u00e9n\u011b mno\u017estv\u00ed vitam\u00ednu z b\u011b\u017en\u00e9 stravy v\u00e1m neubl\u00ed\u017e\u00ed.<\/span><\/p>\n

\"182740<\/p>\n

V\u00e1pn\u00edk, \u017eelezo a jin\u00e9 miner\u00e1ly<\/span><\/h2>\n

Vra\u0165me se zp\u011bt k na\u0161im p\u0159edk\u016fm: v zim\u011b jejich j\u00eddeln\u00ed\u010dek z velk\u00e9 \u010d\u00e1sti tvo\u0159ily obiloviny, a to v\u00edce, ne\u017e maso a ml\u00e9ko. Hlavn\u00ed obilovinou Slovan\u016f bylo proso. D\u00e1le Slovan\u00e9 p\u011bstovali pohanku, j\u00e1hly a n\u011bkolik druh\u016f p\u0161enice. Z obilovin a lu\u0161t\u011bnin p\u0159ipravovali ka\u0161e, proto\u017ee oproti chlebu je jej\u00ed p\u0159\u00edprava jednoduch\u00e1 (nen\u00ed pot\u0159eba rostlinu ml\u00edt). Lu\u0161t\u011bniny se jedly m\u00e9n\u011b, \u010dasto byly konzumov\u00e1ny nakl\u00ed\u010den\u00e9. D\u00e1le nesm\u00edme zapomenout na m\u00e1k a ji\u017e zm\u00edn\u011bn\u00e9 o\u0159echy jako\u017eto zdroj olej\u016f.<\/span><\/p>\n

\u0158ekn\u011bme si, co tyto potraviny t\u011blu dod\u00e1vaj\u00ed. <\/strong><\/span><\/p>\n

Za\u010dn\u011bme m\u00e1kem:<\/strong> m\u00e1k je pro n\u00e1s ohromn\u00fdm zdrojem v\u00e1pn\u00edku, \u010deho\u017e dnes vyu\u017e\u00edvaj\u00ed hlavn\u011b vegani p\u0159i p\u0159\u00edprav\u011b rostlinn\u00fdch n\u00e1poj\u016f jako\u017eto n\u00e1hra\u017eky ml\u00e9ka. Obiloviny tak\u00e9 obsahuj\u00ed spoustu sacharid\u016f, kter\u00e9 vyu\u017eijeme jako palivo. V obilovin\u00e1ch najdete tak\u00e9 men\u0161\u00ed mno\u017estv\u00ed b\u00edlkovin. Pro obranyschopnost jsou tak\u00e9 d\u016fle\u017eit\u00e9 betaglukany, je\u017e najdete v je\u010dmeni, \u017eitu nebo ovsu.<\/span><\/p>\n

Co se t\u00fd\u010de vitam\u00edn\u016f a miner\u00e1l\u016f, v obilovin\u00e1ch najdeme pom\u011brn\u011b dost \u017eeleza, kter\u00e9 je d\u016fle\u017eit\u00e9 pro budov\u00e1n\u00ed zdrav\u00e9 imunity. Nejv\u00edce vitam\u00edn\u016f a miner\u00e1l\u016f najdete v obiln\u00e9 slupce; volte proto co nejv\u00edce celozrnn\u00fdch potravin.<\/span><\/p>\n

Kva\u0161en\u00e9 potraviny<\/span><\/h2>\n

Jedn\u00edm z mo\u017en\u00fdch zp\u016fsob\u016f uchov\u00e1v\u00e1n\u00ed potravin bylo kva\u0161en\u00ed. V minulosti bylo kva\u0161en\u00ed z\u00e1sadn\u00edm zp\u016fsobem zpracov\u00e1n\u00ed potravin na zimu. Co se t\u00fd\u010de zeleniny, kvasila se hlavn\u011b \u0159epa, zel\u00ed a okurky. Dnes lze tak\u00e9 kvasit n\u011bkter\u00e9 druhy zeleniny.<\/span><\/p>\n

Kva\u0161en\u00e9 potraviny jsou i dnes b\u011bhem chladn\u00fdch m\u011bs\u00edc\u016f obl\u00edben\u00e9. \u010ce\u0161i posledn\u00ed dobou \u010dasto vyr\u00e1b\u011bj\u00ed \u201cpickles\u201d, tedy r\u016fzn\u00e9 druhy strouhan\u00e9 zeleniny v kysel\u00e9m n\u00e1levu. <\/span><\/p>\n

\"1117996<\/p>\n

Zelenina kva\u0161en\u00edm z\u00edsk\u00e1v\u00e1 spoustu vlastnost\u00ed, z nich\u017e je mo\u017en\u00e9 po zdravotn\u00ed str\u00e1nce t\u011b\u017eit. Z kva\u0161en\u00e9 zeleniny z\u00edsk\u00e1v\u00e1me nap\u0159\u00edklad vitam\u00edny B a C, z\u00e1rove\u0148 kva\u0161en\u00ed potraviny podporuj\u00ed peristaltiku st\u0159ev.<\/span><\/p>\n

Svou roli ve v\u00fd\u017eiv\u011b maj\u00ed tak\u00e9 kva\u0161en\u00e9 n\u00e1poje. <\/span><\/p>\n

Dodnes se t\u011b\u0161\u00ed oblib\u011b kombucha nebo vodn\u00ed kef\u00edr, k jejich\u017e v\u00fdvoji sta\u010d\u00ed v\u011bt\u0161inou tekutina s trochou cukru.<\/strong><\/p>\n

Krist\u00fdna Va\u0148kov\u00e1<\/em><\/p>\n

[sexy_author_bio]<\/p>\n","protected":false},"excerpt":{"rendered":"

Views: 130Chcete zvl\u00e1dnout zimn\u00ed m\u011bs\u00edce s co nejlep\u0161\u00ed imunitou, zdrav\u00fdm za\u017e\u00edv\u00e1n\u00edm a dostatkem s\u00edly? Dohl\u00e9dn\u011bte na to, abyste m\u011bli ten spr\u00e1vn\u00fd zimn\u00ed j\u00eddeln\u00ed\u010dek.<\/p>\n","protected":false},"author":540,"featured_media":19601,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[],"class_list":["post-14986","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-telo"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t