{"id":212,"date":"2026-03-17T14:28:48","date_gmt":"2026-03-17T13:28:48","guid":{"rendered":"https:\/\/infinuty.sk\/ake-vitaminy-sa-nachadzaju-v-orechoch"},"modified":"2026-06-03T09:01:23","modified_gmt":"2026-06-03T07:01:23","slug":"ake-vitaminy-sa-nachadzaju-v-orechoch","status":"publish","type":"post","link":"https:\/\/infinuty.sk\/en\/ake-vitaminy-sa-nachadzaju-v-orechoch\/","title":{"rendered":"Ak\u00e9 vitam\u00edny sa nach\u00e1dzaj\u00fa v orechoch?"},"content":{"rendered":"

Orechy s\u00fa zdrav\u00e9 a v\u00fd\u017eivn\u00e9 ob\u010derstvenie. S\u00fa bohat\u00e9 na vitam\u00edny, miner\u00e1ly, vl\u00e1kninu a zdrav\u00e9 tuky. Orechy m\u00f4\u017eu by\u0165 tie\u017e d\u00f4le\u017eit\u00fdm zdrojom bielkov\u00edn pre t\u00fdch, ktor\u00ed dodr\u017eiavaj\u00fa rastlinn\u00fa stravu.<\/p>\n

Existuje mno\u017estvo druhov orechov, z ktor\u00fdch v\u0161etky s\u00fa pln\u00e9 prospe\u0161n\u00fdch \u017eiv\u00edn. Rodina orechov zah\u0155\u0148a mandle, ke\u0161u, lieskov\u00e9 orechy, makadamov\u00e9 orechy, pekanov\u00e9 orechy, pist\u00e1cie a vla\u0161sk\u00e9 orechy. Ka\u017ed\u00fd orech m\u00e1 svoj vlastn\u00fd jedine\u010dn\u00fd nutri\u010dn\u00fd profil; v\u0161etky orechy v\u0161ak zdie\u013eaj\u00fa podobn\u00e9 v\u00fdhody ako aj rizik\u00e1 spojen\u00e9 s ich vysok\u00fdm obsahom tuku.<\/p>\n

Tento \u010dl\u00e1nok v\u00e1s prevedie mnoh\u00fdmi nutri\u010dn\u00fdmi v\u00fdhodami orechov a ich \u00falohou v pl\u00e1ne zdravej v\u00fd\u017eivy.<\/p>\n

\nV<\/span>itam\u00edn E<\/h2>\n

Vitam\u00edn E je \u017eivina rozpustn\u00e1 v tukoch, ktor\u00e1 hr\u00e1 d\u00f4le\u017eit\u00fa \u00falohu v zdrav\u00ed na\u0161ich svalov, p\u013e\u00fac a kardiovaskul\u00e1rneho syst\u00e9mu. Je tie\u017e potrebn\u00fd pre spr\u00e1vne fungovanie n\u00e1\u0161ho imunitn\u00e9ho syst\u00e9mu a pre tvorbu zdrav\u00fdch \u010derven\u00fdch krviniek.<\/p>\n

Nedostatok vitam\u00ednu E m\u00f4\u017ee sp\u00f4sobi\u0165 svalov\u00fa slabos\u0165, probl\u00e9my so zr\u00e1\u017eanlivos\u0165ou krvi, po\u0161kodenie nervov a vy\u0161\u0161ie riziko srdcov\u00fdch ochoren\u00ed. V orechoch sa vitam\u00edn E nach\u00e1dza hlavne v orechovom oleji. Je v\u0161ak mo\u017en\u00e9 odstr\u00e1ni\u0165 v\u00e4\u010d\u0161inu oleja a ponecha\u0165 prote\u00edn bohat\u00fd na vitam\u00edn E vo vn\u00fatri orecha.<\/p>\n

Orechy, ako s\u00fa Almonds<\/a> a peanuts<\/a>, maj\u00fa obzvl\u00e1\u0161\u0165 vysok\u00fd obsah tohto z\u00e1kladn\u00e9ho vitam\u00ednu. Hoci orechy nie s\u00fa najlep\u0161\u00edm zdrojom vitam\u00ednu E v porovnan\u00ed s in\u00fdmi potravinami, st\u00e1le s\u00fa vynikaj\u00facim sp\u00f4sobom, ako z\u00edska\u0165 svoj denn\u00fd pr\u00edjem tejto d\u00f4le\u017eitej \u017eiviny.<\/p>\n

Hor\u010d\u00edk<\/h2>\n

Hor\u010d\u00edk je miner\u00e1l potrebn\u00fd na udr\u017eanie siln\u00fdch kost\u00ed a svalov ako aj na kontrolu krvn\u00e9ho tlaku. Tie\u017e hr\u00e1 d\u00f4le\u017eit\u00fa \u00falohu vo fungovan\u00ed nervov\u00e9ho syst\u00e9mu ako aj mnoh\u00fdch metabolick\u00fdch procesov v tele.<\/p>\n

Orechy s\u00fa dobr\u00fdm zdrojom hor\u010d\u00edka, najm\u00e4 mandle, Brazil Nuts<\/a>, cashews<\/a>, hazelnuts<\/a>, ara\u0161idy a pistachios<\/a>. Napr\u00edklad len jedna unca mandl\u00ed (asi 23 orechov) poskytuje denn\u00fa hodnotu hor\u010d\u00edka. Najlep\u0161\u00ed sp\u00f4sob, ako z\u00edska\u0165 \u010do najv\u00e4\u010d\u0161\u00ed nutri\u010dn\u00fd \u00fa\u017eitok z orechov, vr\u00e1tane hor\u010d\u00edka, je jes\u0165 ich v nepra\u017eenej a nesolenej forme. <\/p>\n

Vl\u00e1knina<\/h2>\n

Orechy s\u00fa bohat\u00fdm zdrojom vl\u00e1kniny, ktor\u00e1 podporuje zdravie r\u00f4znymi sp\u00f4sobmi. M\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 hladinu cholesterolu, regulova\u0165 hladinu cukru v krvi a predch\u00e1dza\u0165 z\u00e1pche a poruch\u00e1m tr\u00e1venia. <\/p>\n

V\u00e4\u010d\u0161ina vl\u00e1kniny v orechoch je rozpustn\u00e1, \u010do znamen\u00e1, \u017ee m\u00f4\u017ee zni\u017eova\u0165 hladinu cholesterolu. Hoci s\u00fa orechy dobr\u00fdm zdrojom vl\u00e1kniny, ich nadmern\u00e1 konzum\u00e1cia m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee v\u00e1\u0161 tr\u00e1viaci syst\u00e9m bude pre\u0165a\u017een\u00fd ve\u013ek\u00fdm mno\u017estvom vl\u00e1kniny.<\/p>\n

Zdrav\u00e9 tuky<\/h2>\n

Orechy s\u00fa dobr\u00fdm zdrojom zdrav\u00fdch tukov. Obsahuj\u00fa druh tuku naz\u00fdvan\u00fd mononenas\u00fdten\u00fd tuk, o ktorom je zn\u00e1me, \u017ee zni\u017euje hladinu cholesterolu a zni\u017euje riziko srdcov\u00fdch ochoren\u00ed. \u010eal\u0161\u00edm typom tuku, ktor\u00fd sa nach\u00e1dza v orechoch, je polynenas\u00fdten\u00fd tuk, ktor\u00fd m\u00f4\u017ee zni\u017eova\u0165 krvn\u00fd tlak, ako aj zvy\u0161ova\u0165 hladinu \u201edobr\u00e9ho\u201c cholesterolu.<\/p>\n

Len jedna unca mandl\u00ed obsahuje 14 gramov tuku. To je jedna tretina denn\u00e9ho odpor\u00fa\u010dan\u00e9ho pr\u00edjmu tukov pre v\u00e4\u010d\u0161inu dospel\u00fdch. Aj, k<\/span>e\u010f s\u00fa orechy bohat\u00fdm zdrojom tuku, s\u00fa bohat\u00e9 aj na \u010fal\u0161ie z\u00e1kladn\u00e9 \u017eiviny, ako s\u00fa bielkoviny, vl\u00e1knina a miner\u00e1ly. Preto m\u00f4\u017eu by\u0165 ve\u013emi n\u00e1pomocn\u00e9 pri plnen\u00ed va\u0161ich ka\u017edodenn\u00fdch v\u00fd\u017eivov\u00fdch potrieb. <\/p>\n

V\u00e1pnik a vitam\u00edn D<\/h2>\n

Orechy nie s\u00fa najlep\u0161\u00edm zdrojom v\u00e1pnika, ale poskytuj\u00fa mal\u00e9 mno\u017estvo tohto d\u00f4le\u017eit\u00e9ho miner\u00e1lu. Vitam\u00edn D je d\u00f4le\u017eit\u00fd pre zdravie kost\u00ed a prevenciu chor\u00f4b spojen\u00fdch so zl\u00fdm vstreb\u00e1van\u00edm v\u00e1pnika. Pom\u00e1ha tie\u017e zni\u017eova\u0165 riziko niektor\u00fdch druhov rakoviny, ako je rakovina prsn\u00edka a prostaty.<\/p>\n

Orechy s\u00fa skvel\u00fdm zdrojom vitam\u00ednu D, pri\u010dom najv\u00e4\u010d\u0161ie mno\u017estvo poskytuj\u00fa mandle, para orechy, lieskov\u00e9 orechy, makadamov\u00e9 orechy, pekanov\u00e9 orechy, pist\u00e1cie a vla\u0161sk\u00e9 orechy.<\/p>\n

28 gramov<\/span> mandl\u00ed<\/a> poskytuje asi 10% dennej hodnoty vitam\u00ednu D spolu s mal\u00fdm mno\u017estvom v\u00e1pnika. Orechy je najlep\u0161ie konzumova\u0165 v ich prirodzenej, nepra\u017eenej forme, aby ste z nich z\u00edskali \u010do najviac nutri\u010dn\u00fdch v\u00fdhod.<\/p>\n

\u010eal\u0161ie vitam\u00edny v orechoch<\/h2>\n

Orechy s\u00fa tie\u017e dobr\u00fdm zdrojom vitam\u00ednu E, vitam\u00ednov B-komplexu a miner\u00e1lov, ako je hor\u010d\u00edk, zinok a \u017eelezo.<\/p>\n

Zinok je nevyhnutn\u00fd pre zdrav\u00fd imunitn\u00fd syst\u00e9m a spr\u00e1vnu funkciu n\u00e1\u0161ho reproduk\u010dn\u00e9ho a tr\u00e1viaceho syst\u00e9mu. \u017delezo je potrebn\u00e9 na tvorbu \u010derven\u00fdch krviniek, ktor\u00e9 pren\u00e1\u0161aj\u00fa kysl\u00edk do cel\u00e9ho tela. Vitam\u00edny B-komplexu s\u00fa nevyhnutn\u00e9 pre metabolizmus, ako aj zdravie nervov\u00e9ho syst\u00e9mu a mozgu.<\/p>\n

Nutri\u010dn\u00e9 \u200b\u200bv\u00fdhody orechov<\/h2>\n

Orechy s\u00fa bohat\u00e9 na r\u00f4zne \u017eiviny a s\u00fa skvel\u00fdm zdrojom bielkov\u00edn a zdrav\u00fdch tukov. Je tie\u017e \u013eahk\u00e9 ich za\u010dleni\u0165 do va\u0161ej stravy, preto\u017ee sa daj\u00fa jes\u0165 ako ob\u010derstvenie alebo pou\u017ei\u0165 v r\u00f4znych receptoch.<\/p>\n

Konzum\u00e1cia orechov je skvel\u00fd sp\u00f4sob, ako zlep\u0161i\u0165 svoje celkov\u00e9 zdravie a zn\u00ed\u017ei\u0165 riziko vzniku r\u00f4znych chor\u00f4b. Maj\u00fa tie\u017e n\u00edzky obsah kal\u00f3ri\u00ed, \u010do z nich rob\u00ed skvel\u00e9 ob\u010derstvenie pre t\u00fdch, ktor\u00ed chc\u00fa schudn\u00fa\u0165.<\/p>\n

Rizik\u00e1 konzum\u00e1cie orechov<\/h2>\n

V\u0161etky orechy maj\u00fa vysok\u00fd obsah tuku, ktor\u00fd je z\u00e1rove\u0148 ich jedin\u00fdm zdrojom kal\u00f3ri\u00ed. Konzum\u00e1cia pr\u00edli\u0161 ve\u013ek\u00e9ho mno\u017estva orechov m\u00f4\u017ee vies\u0165 k priberaniu, najm\u00e4 ak sa denne konzumuj\u00fa vo ve\u013ek\u00fdch mno\u017estv\u00e1ch. Ak chcete schudn\u00fa\u0165, najlep\u0161ie je zjes\u0165 mal\u00e9 mno\u017estvo orechov nieko\u013ekokr\u00e1t za t\u00fd\u017ede\u0148. <\/span><\/p>\n

\u010eal\u0161ou \u017eivinou, ktor\u00e1 m\u00f4\u017ee by\u0165 v orechoch vysok\u00e1, je sod\u00edk. V\u00e4\u010d\u0161ina orechov m\u00e1 prirodzene n\u00edzky obsah sod\u00edka, ale, ke\u010f sa pra\u017eia na oleji, m\u00f4\u017eu ho obsahova\u0165 ve\u013ea. <\/span><\/p>\n

Ak sa sna\u017e\u00edte zn\u00ed\u017ei\u0165 pr\u00edjem sod\u00edka, mali by ste sa sna\u017ei\u0165 vyh\u00fdba\u0165 pra\u017een\u00fdm orechom a namiesto toho jes\u0165 surov\u00e9, nesolen\u00e9 orechy.<\/a><\/p>\n

Z\u00e1ver<\/span><\/h2>\n

Orechy s\u00fa zdrav\u00fdm ob\u010derstven\u00edm a m\u00f4\u017eu by\u0165 zahrnut\u00e9 do vyv\u00e1\u017eenej stravy. Maj\u00fa vysok\u00fd obsah kal\u00f3ri\u00ed, preto je najlep\u0161ie jes\u0165 mal\u00e9 mno\u017estvo orechov denne. <\/span><\/p>\n

Najlep\u0161\u00ed \u010das na jedenie orechov je po tr\u00e9ningu, preto\u017ee m\u00f4\u017eu pom\u00f4c\u0165 obnovi\u0165 va\u0161e svaly. Na rozdiel od v\u0161eobecn\u00e9ho presved\u010denia, orechy s\u00fa nielen prospe\u0161n\u00e9 pre va\u0161e zdravie, ale s\u00fa skvel\u00e9 aj pre va\u0161u pe\u0148a\u017eenku! <\/span><\/p>\n

V\u010faka \u0161irokej \u0161k\u00e1le orechov dostupn\u00fdch na trhu si m\u00f4\u017eete prisp\u00f4sobi\u0165 svoj jed\u00e1lni\u010dek tak, aby vyhovoval va\u0161im nutri\u010dn\u00fdm potreb\u00e1m. Od mandl\u00ed nabit\u00fdch bielkovinami a\u017e po ke\u0161u orie\u0161ky bohat\u00e9 na \u017eelezo, orechy s\u00fa v\u00fd\u017eivn\u00fdm a zdrav\u00fdm ob\u010derstven\u00edm, ktor\u00e9 si m\u00f4\u017ee vychutna\u0165 ka\u017ed\u00fd. <\/span><\/p>\n

Orechy s\u00fa zdrav\u00e9 a v\u00fd\u017eivn\u00e9 ob\u010derstvenie a m\u00f4\u017eu ich jes\u0165 \u013eudia v\u0161etk\u00fdch vekov\u00fdch kateg\u00f3ri\u00ed.<\/span><\/p>","protected":false},"excerpt":{"rendered":"

Orechy s\u00fa zdrav\u00e9 a v\u00fd\u017eivn\u00e9 ob\u010derstvenie. S\u00fa bohat\u00e9 na vitam\u00edny, miner\u00e1ly, vl\u00e1kninu a zdrav\u00e9 tuky. Orechy m\u00f4\u017eu by\u0165 tie\u017e d\u00f4le\u017eit\u00fdm zdrojom bielkov\u00edn pre t\u00fdch, ktor\u00ed dodr\u017eiavaj\u00fa rastlinn\u00fa stravu. Existuje mno\u017estvo druhov orechov, z ktor\u00fdch v\u0161etky s\u00fa pln\u00e9 prospe\u0161n\u00fdch \u017eiv\u00edn. Rodina orechov zah\u0155\u0148a mandle, ke\u0161u, lieskov\u00e9 orechy, makadamov\u00e9 orechy, pekanov\u00e9 orechy, pist\u00e1cie a vla\u0161sk\u00e9 orechy. Ka\u017ed\u00fd […]<\/p>\n","protected":false},"author":1,"featured_media":213,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[29],"class_list":["post-212","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-orechy"],"acf":[],"_links":{"self":[{"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/posts\/212","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/comments?post=212"}],"version-history":[{"count":1,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/posts\/212\/revisions"}],"predecessor-version":[{"id":1184,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/posts\/212\/revisions\/1184"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/media\/213"}],"wp:attachment":[{"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/media?parent=212"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/categories?post=212"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/tags?post=212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}