{"id":226,"date":"2026-03-17T14:29:06","date_gmt":"2026-03-17T13:29:06","guid":{"rendered":"https:\/\/infinuty.sk\/zdravotne-vyhody-orechov-ktory-typ-orechov-potrebujete-a-preco"},"modified":"2026-06-03T09:01:23","modified_gmt":"2026-06-03T07:01:23","slug":"zdravotne-vyhody-orechov-ktory-typ-orechov-potrebujete-a-preco","status":"publish","type":"post","link":"https:\/\/infinuty.sk\/en\/zdravotne-vyhody-orechov-ktory-typ-orechov-potrebujete-a-preco\/","title":{"rendered":"Zdravotn\u00e9 v\u00fdhody orechov: Ktor\u00fd typ orechov potrebujete a pre\u010do?"},"content":{"rendered":"

Pr\u00ednos orechov na zdravie bol v posledn\u00fdch rokoch podrobne presk\u00faman\u00fd a existuj\u00fa d\u00f4kazy, \u017ee m\u00f4\u017eu ma\u0165 pozit\u00edvny vplyv. Orechy s\u00fa bohat\u00e9 na mnoh\u00e9 d\u00f4le\u017eit\u00e9 \u017eiviny vr\u00e1tane tukov, bielkov\u00edn a vitam\u00ednov. Maj\u00fa tie\u017e vysok\u00fd obsah vl\u00e1kniny, ktor\u00e1 m\u00f4\u017ee prispie\u0165 k udr\u017eaniu zdrav\u00e9ho tr\u00e1viaceho syst\u00e9mu.<\/p>\n

Orechy m\u00f4\u017eu by\u0165 prospe\u0161n\u00e9 pri zni\u017eovan\u00ed hladiny cholesterolu a zlep\u0161ovan\u00ed du\u0161evnej pohody. Niektor\u00e9 \u0161t\u00fadie navy\u0161e nazna\u010duj\u00fa, \u017ee konzum\u00e1cia orechov m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 riziko ischemickej choroby srdca a cukrovky 2. typu.<\/p>\n

V tomto \u010dl\u00e1nku sa pozrieme na r\u00f4zne druhy dostupn\u00fdch orechov a ich zdravotn\u00e9 pr\u00ednosy.<\/p>\n

Omega-3 tuky<\/h2>\n

Orechy s\u00fa skvel\u00fdm zdrojom esenci\u00e1lnych omega-3 tukov, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 pre zdravie srdca.<\/p>\n

Mnoh\u00e9 \u0161t\u00fadie, ktor\u00e9 sa zaoberali zdravotn\u00fdmi pr\u00ednosmi orechov, sa zameriavali na ich vplyv na hladinu cholesterolu a kardiovaskul\u00e1rne ochorenia. V jednej \u0161t\u00fadii z roku 2010 sa zistilo, \u017ee konzum\u00e1cia mandl\u00ed zn\u00ed\u017eila hladinu „zl\u00e9ho“ LDL cholesterolu o 18 % v priebehu 6 t\u00fd\u017ed\u0148ov. V tej istej \u0161t\u00fadii sa zistilo, \u017ee aj vla\u0161sk\u00e9 orechy pom\u00e1haj\u00fa zni\u017eova\u0165 hladinu LDL a zlep\u0161ova\u0165 hladinu HDL cholesterolu.<\/p>\n

Mandle aj vla\u0161sk\u00e9 orechy obsahuj\u00fa okrem omega-3 tukov aj zdrav\u00e9 tuky, bielkoviny, vitam\u00edny a vl\u00e1kninu. Vla\u0161sk\u00e9 orechy maj\u00fa t\u00fdchto \u017eiv\u00edn viac ako Almonds<\/a>, ale obidva druhy m\u00f4\u017eu by\u0165 prospe\u0161n\u00e9 pre va\u0161e zdravie, ak ich zarad\u00edte do svojho jed\u00e1lni\u010dka.<\/p>\n

Bielkoviny a vl\u00e1knina<\/h2>\n

Orechy s\u00fa vynikaj\u00facim zdrojom bielkov\u00edn a vl\u00e1kniny. Jedna hrs\u0165 orechov poskytuje v priemere pribli\u017ene 17 gramov bielkov\u00edn a 14 gramov vl\u00e1kniny. Tieto \u017eiviny s\u00fa d\u00f4le\u017eit\u00e9 pre zdrav\u00fa stravu, preto\u017ee m\u00f4\u017eu pom\u00f4c\u0165 pri chudnut\u00ed, kontrole hladiny cukru v krvi, zdrav\u00ed srdca a \u010fal\u0161\u00edch \u010dinnostiach.<\/p>\n

Nasleduj\u00faca tabu\u013eka uv\u00e1dza mno\u017estvo bielkov\u00edn v r\u00f4znych druhoch orechov:<\/b><\/h4>\n

Mandle: 20g na 100g <\/span><\/p>\n

Lieskov\u00e9 orie\u0161ky: 15g na 100g<\/p>\n

Pekanov\u00e9 orechy: 11g na 100g<\/p>\n

Vla\u0161sk\u00e9 orechy: 15 g na 100g<\/p>\n

Para orechy: 14g na 100g<\/p>\n

Makadamov\u00e9 orechy: 8g na 100g<\/p>\n

Peanuts<\/a>: 26g na 100g<\/p>\n

Pist\u00e1cie: 20g na 100g<\/p>\n

Ke\u0161u orechy: 18g na 100g<\/p>\n

P\u00edniov\u00e9 orechy: 14g na 100g<\/p>\n

Nasleduj\u00faca tabu\u013eka uv\u00e1dza mno\u017estvo vl\u00e1kniny v r\u00f4znych druhoch orechov:<\/b><\/h4>\n

Mandle: 12g na 100g <\/span><\/p>\n

Lieskov\u00e9 orie\u0161ky: 10g na 100g<\/p>\n

Pekanov\u00e9 orechy: 10g na 100g<\/p>\n

Vla\u0161sk\u00e9 orechy: 3,5g na 100g<\/p>\n

Para orechy: 6g na 100g<\/p>\n

Makadamov\u00e9 orechy: 9g na 100g<\/p>\n

Ara\u0161idy: 9g na 100g<\/p>\n

Pist\u00e1cie: 10g na 100G<\/p>\n

Ke\u0161u orechy: 3g na 100g<\/p>\n

P\u00edniov\u00e9 orechy: 4g na 100g<\/p>\n

Zdrav\u00e9 srdce<\/h2>\n

Orechy s\u00fa bohat\u00e9 na zdrav\u00e9 tuky, ktor\u00e9 s\u00fa nevyhnutn\u00e9 pre zdrav\u00e9 srdce. Ochorenia srdca sa stali jednou z naj\u010dastej\u0161\u00edch pr\u00ed\u010din \u00famrt\u00ed v z\u00e1padnom svete, tak\u017ee pravideln\u00e1 konzum\u00e1cia orechov m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 riziko vzniku srdcov\u00fdch ochoren\u00ed. <\/span><\/p>\n

Omega-3 mastn\u00e9 kyseliny, ktor\u00e9 sa nach\u00e1dzaj\u00fa vo vla\u0161sk\u00fdch orechoch, preuk\u00e1zate\u013ene zni\u017euj\u00fa krvn\u00fd tlak a zni\u017euj\u00fa riziko m\u0155tvice. Okrem toho m\u00f4\u017eu by\u0165 orechy skvel\u00fdm zdrojom vitam\u00ednu E; ide o antioxidant, ktor\u00fd pom\u00e1ha chr\u00e1ni\u0165 pred z\u00e1palmi, ktor\u00e9 m\u00f4\u017eu vies\u0165 k infarktu alebo m\u0155tvici.<\/p>\n

Zdrav\u00e9 telo<\/h2>\n

Orechy s\u00fa ve\u013emi zdrav\u00fdm ob\u010derstven\u00edm a poskytuj\u00fa mnoho zdravotn\u00fdch v\u00fdhod, najm\u00e4 pre \u013eud\u00ed, ktor\u00ed maj\u00fa vy\u0161\u0161\u00ed cholesterol. \u0160t\u00fadie ukazuj\u00fa, \u017ee konzum\u00e1cia orechov m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 riziko ischemickej choroby srdca a cukrovky 2. typu. <\/span><\/p>\n

Orechy obsahuj\u00fa aj mnoho d\u00f4le\u017eit\u00fdch \u017eiv\u00edn, ako s\u00fa tuky, bielkoviny a vitam\u00edny. Maj\u00fa vysok\u00fd obsah vl\u00e1kniny, ktor\u00e1 pom\u00e1ha udr\u017eiava\u0165 zdrav\u00fd tr\u00e1viaci syst\u00e9m. Jedna \u0161t\u00fadia uk\u00e1zala, \u017ee \u013eudia, ktor\u00ed jedia orechy ka\u017ed\u00fd de\u0148, m\u00f4\u017eu ma\u0165 men\u0161iu pravdepodobnos\u0165 vzniku \u017el\u010dov\u00fdch alebo obli\u010dkov\u00fdch kame\u0148ov.<\/p>\n

Zdrav\u00e1 myse\u013e<\/h2>\n

Tuky v orechoch m\u00f4\u017eu tie\u017e prispie\u0165 k zlep\u0161eniu du\u0161evnej pohody, ak sa konzumuj\u00fa ako s\u00fa\u010das\u0165 stravy s n\u00edzkym obsahom nas\u00fdten\u00fdch tukov.<\/p>\n

Odpor\u00fa\u010da sa dr\u017ea\u0165 nesolen\u00fdch alebo mierne solen\u00fdch orechov, preto\u017ee maj\u00fa ni\u017e\u0161\u00ed obsah sod\u00edka ako in\u00e9 snacky, napr\u00edklad \u010dipsy alebo pracl\u00edky. Nesolen\u00e9 orechy<\/a> s\u00fa tie\u017e zdrav\u0161ou vo\u013ebou, preto\u017ee neobsahuj\u00fa \u017eiadnu formu pridan\u00e9ho cukru alebo umel\u00fdch sladidiel, ktor\u00e9 sa \u010dasto nach\u00e1dzaj\u00fa v in\u00fdch snackoch. Kombin\u00e1cia r\u00f4znych druhov tukov a bielkov\u00edn, ktor\u00e9 sa nach\u00e1dzaj\u00fa vo v\u00fdrobkoch z orechov, z nich rob\u00ed ide\u00e1lnu poch\u00fa\u0165ku pre t\u00fdch, ktor\u00ed h\u013eadaj\u00fa v\u00fd\u017eivu pri svojich snackov\u00fdch n\u00e1vykoch.<\/p>\n

Z\u00e1ver<\/h3>\n

Orie\u0161ky s\u00fa skvelou vo\u013ebou na snack. S\u00fa nielen chutn\u00e9, ale m\u00f4\u017eu prispie\u0165 aj k v\u00e1\u0161mu zdraviu. \u010ci u\u017e ich chcete jes\u0165 len tak, alebo v nejakom pokrme, orechy s\u00fa v\u0161estrannou a zdravou potravinou.<\/p>\n

Orechy v\u0161ak obsahuj\u00fa ve\u013ea kal\u00f3ri\u00ed a tukov, tak\u017ee nie ka\u017ed\u00fd ich m\u00f4\u017ee jes\u0165 bez miery. Ak sa sna\u017e\u00edte schudn\u00fa\u0165 alebo m\u00e1te ur\u010dit\u00e9 potravinov\u00e9 alergie, mo\u017eno budete musie\u0165 dba\u0165 na mno\u017estvo orechov, ktor\u00e9 zjete.<\/p>\n

Ak sa chyst\u00e1te jes\u0165 orechy, nezabudnite si pre\u010d\u00edta\u0165 etikety s nutri\u010dn\u00fdmi hodnotami a vybra\u0165 si tak\u00fd druh, ktor\u00fd bude vyhovova\u0165 va\u0161im potreb\u00e1m.<\/p>","protected":false},"excerpt":{"rendered":"

Pr\u00ednos orechov na zdravie bol v posledn\u00fdch rokoch podrobne presk\u00faman\u00fd a existuj\u00fa d\u00f4kazy, \u017ee m\u00f4\u017eu ma\u0165 pozit\u00edvny vplyv. Orechy s\u00fa bohat\u00e9 na mnoh\u00e9 d\u00f4le\u017eit\u00e9 \u017eiviny vr\u00e1tane tukov, bielkov\u00edn a vitam\u00ednov. Maj\u00fa tie\u017e vysok\u00fd obsah vl\u00e1kniny, ktor\u00e1 m\u00f4\u017ee prispie\u0165 k udr\u017eaniu zdrav\u00e9ho tr\u00e1viaceho syst\u00e9mu. Orechy m\u00f4\u017eu by\u0165 prospe\u0161n\u00e9 pri zni\u017eovan\u00ed hladiny cholesterolu a zlep\u0161ovan\u00ed du\u0161evnej pohody. […]<\/p>\n","protected":false},"author":1,"featured_media":227,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[26,29],"class_list":["post-226","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-blog","tag-orechy"],"acf":[],"_links":{"self":[{"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/posts\/226","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=226"}],"version-history":[{"count":1,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/posts\/226\/revisions"}],"predecessor-version":[{"id":1177,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/posts\/226\/revisions\/1177"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/media\/227"}],"wp:attachment":[{"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/media?parent=226"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/categories?post=226"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/infinuty.sk\/en\/wp-json\/wp\/v2\/tags?post=226"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}