{"id":220,"date":"2026-03-17T14:28:59","date_gmt":"2026-03-17T13:28:59","guid":{"rendered":"https:\/\/infinuty.sk\/orechy-a-sport-ide-to-dohromady"},"modified":"2026-06-03T09:01:23","modified_gmt":"2026-06-03T07:01:23","slug":"orechy-a-sport-ide-to-dohromady","status":"publish","type":"post","link":"https:\/\/infinuty.sk\/en\/orechy-a-sport-ide-to-dohromady\/","title":{"rendered":"Orechy a \u0161port. Ide to dohromady?"},"content":{"rendered":"

Je jedno, \u010di ide o profesion\u00e1lneho \u0161portovca, ktor\u00fd potrebuje pod\u00e1va\u0165 vrcholov\u00e9 v\u00fdkony, alebo len rekrea\u010dn\u00e9ho nad\u0161enca, pr\u00edpadne \u010dloveka, ktor\u00fd rob\u00ed \u0161port len sporadicky, v\u0161etci maj\u00fa jedno spolo\u010dn\u00e9 – ich telo potrebje dostatok energie na to, aby samotn\u00fd \u0161port mohlo vykon\u00e1va\u0165. <\/p>\n

Na doplnenie energie pred, ale aj po \u0161porte je potrebn\u00e1 kvalitn\u00e1 a vyv\u00e1\u017een\u00e1 strava. Samozrejme, je ve\u013ek\u00fd rozdiel v strave a di\u00e9te pri marat\u00f3nskom be\u017ecovi oproti strave, ktor\u00fa potrebuje vrcholov\u00fd vzpiera\u010d. Ka\u017ed\u00fd z nich m\u00e1 in\u00e9 ciele, in\u00fa stavbu tela, in\u00fa \u201cspotrebu\u201d a potrebuje pod\u00e1va\u0165 \u00faplne in\u00fd typ v\u00fdkonu, a preto je aj ich jed\u00e1lni\u010dek nastaven\u00fd rozdielne.<\/p>\n

V provom rade zopakujeme, \u017ee pri akomko\u013evek \u0161porte je potrebn\u00e1 predov\u0161etk\u00fdm kvalitn\u00e1, vyv\u00e1\u017een\u00e1 a pestr\u00e1 strava. \u017diadna potravina v\u00e1m nezabezpe\u010d\u00ed nekone\u010dn\u00fa energiu, \u017eiadny z\u00e1zra\u010dn\u00fd pr\u00e1\u0161ok alebo n\u00e1poj v\u00e1m nezaru\u010d\u00ed, \u017ee schudnete, a ka\u017ed\u00e1 potravina sama osebe, logicky, nedok\u00e1\u017ee zabezpe\u010di\u0165 vyv\u00e1\u017ean\u00fa stravu, preto je potrebn\u00e9 zostavova\u0165 svoje jed\u00e1lni\u010dky komplexne. My sa v\u0161ak v tomto \u010dl\u00e1nku zameriame na orechy, respekt\u00edve tuky, ktor\u00e9 obsahuj\u00fa.<\/p>\n

Sixpack z tukov?<\/b><\/h2>\n

Znie to zvl\u00e1\u0161tne, \u017ee? Ako je mo\u017en\u00e9 ma\u0165 vy\u0161portovan\u00fa postavu alebo dokonca schudn\u00fa\u0165 z toho, \u017ee budem jes\u0165 tuky?<\/p>\n

Ve\u010f u\u017e v \u0161kole n\u00e1s u\u010dili, \u017ee tuky s\u00fa zl\u00e9, \u017ee sa z nich priber\u00e1, zvy\u0161uj\u00fa cholesterol, pr\u00edpadne in\u00e9 katastrofick\u00e9 scen\u00e1re. Av\u0161ak, zabudli n\u00e1m poveda\u0165, \u017ee nie s\u00fa tuky ako tuky. O druhoch a rozdelen\u00ed tukov n\u00e1jdete na internete plno \u010dl\u00e1nkov, dokonca aj my sme u\u017e o tom nap\u00edsali nejeden blog, tak\u017ee to nebudeme zbyto\u010dne rozobera\u0165 do podrobna a pop\u00ed\u0161eme to stru\u010dne.<\/p>\n

Existuj\u00fa takzvan\u00e9 \u201czl\u00e9\u201d tuky a \u201cdobr\u00e9\u201d tuky. <\/p>\n

\u201cZL\u00c9\u201d TUKY (nas\u00fdten\u00e9 mastn\u00e9 kyseliny) si e\u0161te rozdelime na dve kateg\u00f3rie: <\/b>
\n<\/h3>\n
    \n
  1. Do prvej kateg\u00f3rie nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn sa radia tuky v\u00e4\u010d\u0161inou \u017eivo\u010d\u00ed\u0161neho p\u00f4vodu, \u010di\u017ee napr\u00edklad vajcia, m\u00e4so, mas\u0165, \u010di mlie\u010dne v\u00fdrobky. Z n\u00e1\u0161ho poh\u013eadu v\u0161ak toto zaradenie nie je \u00faplne spr\u00e1vne a sme sk\u00f4r n\u00e1zoru, \u017ee napr\u00edklad vaj\u00ed\u010dka, kvalitn\u00e9 plnotu\u010dn\u00e9 mlieko, m\u00e4so z dom\u00e1ceho chovu alebo poctiv\u00e1 brav\u010dov\u00e1 mas\u0165 s\u00fa v\u00fdborn\u00fdm zdrojom tuku vyu\u017eite\u013en\u00e9ho na fungovanie organizmu. Treba si v\u0161ak da\u0165 obrovsk\u00fd pozor na kvalitu a hlavne mno\u017estvo prij\u00edman\u00fdch tukov z tejto kateg\u00f3rie.<\/li>\n
  2. Druh\u00e1 kateg\u00f3ria je na tom u\u017e o poznanie hor\u0161ie. Ide o potraviny, ktor\u00e9 obsahuj\u00fa takzvan\u00e9 trans-mastn\u00e9 kyseliny. Sem patria napr\u00edklad \u00faden\u00e9 v\u00fdrobky, p\u00e1rky, sal\u00e1my, zemiakov\u00e9 \u010dipsy, nekvalitn\u00e9 sladkosti, sprejov\u00e9 \u0161\u013eaha\u010dky, r\u00f4zne stu\u017een\u00e9 tuky a podobne. T\u00fdmto potravin\u00e1m sa odpor\u00fa\u010dame vyhn\u00fa\u0165 ve\u013ek\u00fdm obl\u00fakom a naozaj v nich \u0165a\u017eko n\u00e1jdeme nie\u010do pozit\u00edvne, \u010do by dok\u00e1zalo n\u00e1\u0161mu telu z dlhodob\u00e9ho h\u013eadiska prospie\u0165.<\/li>\n<\/ol>\n

    \u201cDOBR\u00c9\u201d TUKY (nenas\u00fdten\u00e9 mastn\u00e9 kyseliny):<\/b><\/h3>\n

    Do kateg\u00f3rie dobr\u00fdch tukov zara\u010fujeme ve\u013ek\u00e9 mno\u017estvo potrav\u00edn rastilnn\u00e9ho p\u00f4vodu. Vyzna\u010duj\u00fa sa predov\u0161etk\u00fdm t\u00fdm, \u017ee obsahuj\u00fa vysok\u00fd podiel omega-3 a omega-6 mastn\u00fdch kysel\u00edn. S\u00fa to napr\u00edklad avok\u00e1do, olivov\u00fd, \u013eanov\u00fd alebo kokosov\u00fd olej, r\u00f4zne semia\u010dka (chia, tekvicov\u00e9, \u013eanov\u00e9, \u2026), s\u00f3ja a v neposlednom rade orechy.<\/p>\n

    Aby to v\u0161ak nebolo pr\u00edli\u0161 jednoduch\u00e9, aj \u201cdobr\u00e9\u201d tuky je potrebn\u00e9 sledova\u0165. A sledova\u0165 treba predov\u0161ekt\u00fdm obsah spom\u00ednan\u00fdch omega-3 a omega-6 mastn\u00fdch kysel\u00edn. V s\u00fa\u010dasnej dobe toti\u017e v strave v\u00fdrazn\u00fdm sp\u00f4sobom prevy\u0161uje podiel omega-6 mastn\u00fdch kysel\u00edn (celosvetov\u00fd priemer je zhruba 20:1).<\/p>\n

    Omega-6 mastn\u00e9 kyseliny sa pova\u017euj\u00fa za \u201cproz\u00e1palov\u00e9\u201d a je potrebn\u00e9 ich pr\u00edjem dr\u017ea\u0165 na rozumnej hranici. Naopak, omega-3 mastn\u00e9 kyseliny s\u00fa protiz\u00e1palov\u00e9, a pr\u00e1ve preto je potrebn\u00e9 navy\u0161ova\u0165 ich pr\u00edjem tak, aby sa celkov\u00fd pomer omega-6 a omega-3 zni\u017eoval. Len pre porovnanie so s\u00fa\u010dasn\u00fdm priemern\u00fdm pomerom 20:1, tak v prehistorickej dobe bol podiel zhruba 2:1.<\/p>\n

    Zjednodu\u0161ene, pr\u00edjem zdrav\u00fdch tukov obsahuj\u00facich omega-6 je fajn, ale je potrebn\u00e9 ho vyva\u017eova\u0165 dostato\u010dn\u00fdm pr\u00edjmom omega-3 mastn\u00fdch kysel\u00edn. Za najlep\u0161\u00ed zdroj sa st\u00e1le pova\u017euj\u00fa ryby a ryb\u00ed olej, pr\u00edpadne spom\u00ednan\u00e9 \u013eanov\u00e9 a chia semia\u010dka, ale tie\u017e vla\u0161sk\u00e9 orechy.<\/p>\n

    Ale vr\u00e1\u0165me sa teraz sp\u00e4\u0165 k ot\u00e1zke ako je mo\u017en\u00e9 ma\u0165 z tukov tehli\u010dky na bruchu? Relat\u00edvne jednoducho. Treba to telo nau\u010di\u0165. Telo je toti\u017e z\u00e1zra\u010dn\u00fd n\u00e1stroj a dok\u00e1\u017ee sa u\u010di\u0165. P\u00ed\u0161eme teraz z vlastnej sk\u00fasenosti, ktor\u00fa sme nadobudli za nieko\u013eko rokov, po\u010das ktor\u00fdch sme sa venovali strave a r\u00f4znym \u0161portom. <\/span><\/p>\n

    Ket\u00f3za<\/b><\/h2>\n

    Ako sme u\u017e spom\u00ednali, telo potrebuje tuky na to, aby z\u00edskalo potrebn\u00fa energiu pre mozog aj telo. Sk\u00faste teda za\u010da\u0165 de\u0148 plnohodnotn\u00fdmi ra\u0148ajkami, ktor\u00e9 bud\u00fa obsahova\u0165 dostato\u010dn\u00fd po\u010det zdrav\u00fdch tukov a po p\u00e1r d\u0148och poc\u00edtite, \u017ee m\u00e1te po\u010das d\u0148a ove\u013ea viac energie. Vyme\u0148te viano\u010dku, chlieb s d\u017eemom a sladk\u00e9 cere\u00e1lie za vaj\u00ed\u010dka, ob\u010das ich dopl\u0148te k\u00faskom kvalitnej slaniny, orechmi, zeleninou a bobu\u013eov\u00fdm ovoc\u00edm, pr\u00edpadne ovsen\u00fdmi vlo\u010dkami, ktor\u00e9 maj\u00fa vysok\u00fd podiel pomaly stravite\u013en\u00fdch sacharidov.<\/p>\n

    Rovnako, hodinku-dve pred tr\u00e9ningom alebo fyzick\u00fdm v\u00fdkonom (ten je, samozrejme, nevyhnutn\u00fd, ak chcete vidie\u0165 v\u00fdsledky) sk\u00faste prija\u0165 viac tukov. Pre niekoho to zo za\u010diatku m\u00f4\u017ee by\u0165 zlo\u017eit\u00e9, lebo bude ma\u0165 pocit, \u017ee sa mu \u0161portuje \u0165a\u017e\u0161ie. Ale po p\u00e1r d\u0148och si telo navykne a za\u010dn\u00fa sa dia\u0165 veci.<\/p>\n

    Presne v tomto bode toti\u017e svoje telo nau\u010d\u00edte na to, \u017ee pred fyzick\u00fdm v\u00fdkonom v\u017edy dostane dostatok tuku a ono sa po \u010dase nau\u010d\u00ed, \u017ee m\u00e1 prij\u00edma\u0165 energiu pr\u00e1ve z tuku. To, logicky, znamen\u00e1, \u017ee bude spotreb\u00fava\u0165 tuk, preto\u017ee bude ma\u0165 pocit, \u017ee ho m\u00e1 dostatok. Ak to svoje telo nau\u010d\u00edte, tak pri ka\u017edom cvi\u010den\u00ed, behu, cyklistike alebo inej fyzickej aktivite za\u010dne prioritne spa\u013eova\u0165 tuky a dostane sa do \u201cket\u00f3zy\u201d, \u010di\u017ee za\u010dne namiesto sacharidov spa\u013eova\u0165 tukov\u00e9 z\u00e1soby.<\/p>\n

    A pokia\u013e toto \u201ctajomstvo\u201d spoj\u00edte s pravidelnou fyzickou aktivitou, tak do leta e\u0161te st\u00edhate formu svojho \u017eivota, bez oh\u013eadu na v\u00e1\u0161 vek :)<\/p>\n

    Z\u00e1ver je teda tak\u00fd, \u017ee orechy spolu s in\u00fdmi potravinami obsahuj\u00facimi vysok\u00fd podiel zdrav\u00fdch tukov v\u00e1m dok\u00e1\u017eu rap\u00eddne zlep\u0161i\u0165 fyzick\u00e9 v\u00fdkony a v neposlednom rade aj pom\u00f4c\u0165 pri di\u00e9te a formovan\u00ed va\u0161ej postavy. Ale nezabudnite, treba sa h\u00fdba\u0165!<\/p>","protected":false},"excerpt":{"rendered":"

    Je jedno, \u010di ide o profesion\u00e1lneho \u0161portovca, ktor\u00fd potrebuje pod\u00e1va\u0165 vrcholov\u00e9 v\u00fdkony, alebo len rekrea\u010dn\u00e9ho nad\u0161enca, pr\u00edpadne \u010dloveka, ktor\u00fd rob\u00ed \u0161port len sporadicky, v\u0161etci maj\u00fa jedno spolo\u010dn\u00e9 – ich telo potrebje dostatok energie na to, aby samotn\u00fd \u0161port mohlo vykon\u00e1va\u0165. Na doplnenie energie pred, ale aj po \u0161porte je potrebn\u00e1 kvalitn\u00e1 a vyv\u00e1\u017een\u00e1 strava. Samozrejme, […]<\/p>\n","protected":false},"author":1,"featured_media":221,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[26,29,87],"class_list":["post-220","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-blog","tag-orechy","tag-sport"],"acf":[],"_links":{"self":[{"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/posts\/220","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=220"}],"version-history":[{"count":1,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/posts\/220\/revisions"}],"predecessor-version":[{"id":1180,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/posts\/220\/revisions\/1180"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/media\/221"}],"wp:attachment":[{"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/media?parent=220"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/categories?post=220"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/tags?post=220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}