{"id":150424,"date":"2019-01-19T10:09:19","date_gmt":"2019-01-19T09:09:19","guid":{"rendered":"http:\/\/zakrasnejsivimperk.cz\/?p=150424"},"modified":"2019-01-19T10:21:28","modified_gmt":"2019-01-19T09:21:28","slug":"zdravi-a-vyziva-top-deseti-potravin-bohatych-na-horcik-a-proc-ho-potrebujeme","status":"publish","type":"post","link":"https:\/\/zakrasnejsivimperk.cz\/?p=150424","title":{"rendered":"ZDRAV\u00cd A V\u00dd\u017dIVA: Toto je deset potravin bohat\u00fdch na ho\u0159\u010d\u00edk. Za\u0159a\u010fte n\u011bkter\u00e9 z nich do sv\u00e9ho j\u00eddeln\u00ed\u010dku"},"content":{"rendered":"

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Ho\u0159\u010d\u00edk hraje \u00fast\u0159edn\u00ed roli v t\u00e9m\u011b\u0159 ka\u017ed\u00e9m procesu ve va\u0161em t\u011ble, od synt\u00e9zy DNA po metabolismus inzul\u00ednu. N\u00edzk\u00e9 koncentrace kl\u00ed\u010dov\u00e9ho miner\u00e1lu, jak\u00fdm je ho\u0159\u010d\u00edk, jsou spojeny s \u0159adou chronick\u00fdch onemocn\u011bn\u00ed, jako je Alzheimerova choroba, diabetes \u010di srde\u010dn\u00ed onemocn\u011bn\u00ed. Je proto d\u016fle\u017eit\u00e9 db\u00e1t ve va\u0161\u00ed strav\u011b na dostatek ho\u0159\u010d\u00edku, aby byla strava opravdu v\u00fd\u017eivnou a vyv\u00e1\u017eenou.<\/span><\/h6>\n
Zdroje ho\u0159\u010d\u00edku<\/h6>\n

Ho\u0159\u010d\u00edk m\u016f\u017eete doplnit s pomoc\u00ed dopl\u0148k\u016f stravy, ale i konzumac\u00ed celkem rozmanit\u00e9ho mno\u017estv\u00ed potravin. Pom\u016f\u017ee v\u00e1m tak\u00e9 miner\u00e1ln\u00ed voda bohat\u00e1 na ho\u0159\u010d\u00edk. Sta\u010d\u00ed do sv\u00e9 stravy za\u0159adit n\u011bkter\u00e9 potraviny a va\u0161emu t\u011blu ji\u017e ho\u0159\u010d\u00edk sch\u00e1zet nebude.<\/p>\n

TOP potraviny bohat\u00e9 na ho\u0159\u010d\u00edk<\/h6>\n
    \n
  1. \u0160pen\u00e1t, va\u0159en\u00fd \u2013 1 \u0161\u00e1lek: 157 miligram\u016f (39 procent DD)<\/li>\n
  2. Mangold, va\u0159en\u00fd \u2013 1 \u0161\u00e1lek: 150 miligram\u016f (38 procent DD)<\/li>\n
  3. Tmav\u00e1 \u010dokol\u00e1da \u2013 1 \u010dtvere\u010dek: 95 miligram\u016f (24 procent DD)<\/li>\n
  4. Su\u0161en\u00e1 tykev \u2013 1\/8 \u0161\u00e1lku: 92 miligram\u016f (23 procent DD)<\/li>\n
  5. Mandle \u2013 1 unce: 75 miligram\u016f (19 procent DD)<\/li>\n
  6. \u010cern\u00e9 fazole \u2013 1\/2 \u0161\u00e1lku: 60 miligram\u016f (15 procent DD)<\/li>\n
  7. Avok\u00e1do- 1 st\u0159edn\u00ed: 58 miligram\u016f (15 procent DD)<\/li>\n
  8. F\u00edky, su\u0161en\u00e9 \u2013 1\/2 \u0161\u00e1lku: 50 miligram\u016f (13 procent DD)<\/li>\n
  9. Jogurt nebo kef\u00edr \u2013 1 \u0161\u00e1lek: 46,5 miligram\u016f (12 procent DD)<\/li>\n
  10. Ban\u00e1n \u2013 1 m\u00e9dium: 32 miligram\u016f (8 procent DD)<\/li>\n<\/ol>\n
    V\u00fdhody konzumace ho\u0159\u010d\u00edku<\/h6>\n
      \n
    1. Sni\u017euje symptomy PMS<\/li>\n
    2. Sni\u017euje krevn\u00ed tlak<\/li>\n
    3. Zvy\u0161uje v\u00fdkonnost<\/li>\n
    4. Zm\u00edr\u0148uje z\u00e1n\u011bt<\/li>\n
    5. Zabra\u0148uje migr\u00e9n\u011b<\/li>\n
    6. Vyrovn\u00e1v\u00e1 hladinu krevn\u00edho cukru<\/li>\n
    7. Bojuje proti depresi<\/li>\n
    8. Vylep\u0161uje kvalitu sp\u00e1nku<\/li>\n
    9. Hraje d\u016fle\u017eitou roli v metabolismu vitaminu D<\/li>\n<\/ol>\n
      Sni\u017euje symptomy PMS<\/h6>\n

      Premenstrua\u010dn\u00ed syndrom, neboli PMS, je skupina symptom\u016f, kter\u00e9 se vyskytuj\u00ed u \u017een jeden a\u017e dva dny p\u0159ed menstruac\u00ed.\u00a0Symptomy se mohou li\u0161it, ale obvykle zahrnuj\u00ed zm\u011bny n\u00e1lady, zv\u00fd\u0161en\u00ed t\u011blesn\u00e9 hmotnosti, chut\u011b p\u0159i j\u00eddle, zadr\u017eov\u00e1n\u00ed vody, \u00fanavu, podr\u00e1\u017ed\u011bnost, bolesti v prsou a poruchy tr\u00e1ven\u00ed.\u00a0N\u011bkter\u00e9 studie uk\u00e1zaly, \u017ee ho\u0159\u010d\u00edk m\u016f\u017ee pomoci \u00fa\u010dinn\u011b sn\u00ed\u017eit tyto p\u0159\u00edznaky.\u00a0V jedn\u00e9 studii z roku 2010 bylo zji\u0161t\u011bno, \u017ee kombinace ho\u0159\u010d\u00edku a vitaminu B6 v\u00fdznamn\u011b sni\u017euj\u00ed symptomy PMS. Dop\u0159\u00e1vejte si proto pravideln\u011b stravu bohatou na ho\u0159\u010d\u00edk a preventivn\u011b sn\u00ed\u017e\u00edte v\u00fd\u0161e zm\u00edn\u011bn\u00e1 rizika.<\/p>\n

      Sni\u017euje krevn\u00ed tlak<\/h6>\n

      Vysok\u00fd krevn\u00ed tlak, neboli hypertenze, je celkem b\u011b\u017en\u00fd stav, kter\u00fd postihuje miliony lid\u00ed po cel\u00e9m sv\u011bt\u011b.\u00a0Zv\u00fd\u0161en\u00fd krevn\u00ed tlak nut\u00ed va\u0161e srdce, aby pracovalo rychleji, co\u017e m\u016f\u017ee zp\u016fsobit zbyte\u010dn\u00e9 nam\u00e1h\u00e1n\u00ed srde\u010dn\u00edho svalu a eventu\u00e1ln\u011b v\u00e9st ke vzniku srde\u010dn\u00edch onemocn\u011bn\u00ed. Strava bohat\u00e1 na ho\u0159\u010d\u00edk udr\u017euje krevn\u00ed tlak pod kontrolou a p\u0159isp\u00edv\u00e1 k celkov\u00e9mu zdrav\u00ed kardiovaskul\u00e1rn\u00edho syst\u00e9mu. D\u016fle\u017eit\u00fd je vy\u0161\u0161\u00ed obsah nejen ho\u0159\u010d\u00edku, ale i drasl\u00edku.<\/p>\n

      Zvy\u0161uje v\u00fdkon<\/h6>\n

      Kv\u016fli sv\u00e9 roli p\u0159i svalov\u00fdch funkc\u00edch a p\u0159i tvorb\u011b energie m\u00e1 magn\u00e9zium\u00a0 sv\u00e9 nezam\u011bniteln\u00e9 m\u00edsto a vliv v\u00fdkonnost cvi\u010den\u00ed.\u00a0B\u011bhem intenzivn\u00edho cvi\u010den\u00ed se odhaduje, \u017ee pot\u0159eby ho\u0159\u010d\u00edku se zvy\u0161uj\u00ed o 10 a\u017e 20 procent.<\/p>\n

      Studie publikovan\u00e1 v\u00a0\u00a0\u010dasopise American Journal of Clinical Nutrition<\/em>\u00a0zkoumala \u00fa\u010dinky magnesia na v\u00fdkon u 124 star\u0161\u00edch \u017een.\u00a0Po 12 t\u00fddnech bylo zji\u0161t\u011bno, \u017ee denn\u00ed suplementace s oxidem ho\u0159e\u010dnat\u00fdm zlep\u0161uje fyzickou v\u00fdkonnost ve srovn\u00e1n\u00ed s kontroln\u00ed skupinou.<\/p>\n

      Hor\u010d\u00edk je v\u0161ak velmi d\u016fle\u017eit\u00fd pro va\u0161e celkov\u00e9 zdrav\u00ed. Za\u0159a\u010fte proto n\u011bkter\u00e9 z v\u00fd\u0161e uveden\u00fdch potravin do va\u0161eho j\u00eddeln\u00ed\u010dku, aby byl pestr\u00fd a bohat\u00fd na ho\u0159\u010d\u00edk.<\/strong><\/p>\n<\/div>\n

       <\/p>\n

      Text a foto:\u00a0\u010cESKO ZDRAV\u011a<\/a><\/strong><\/p>\n

       <\/p>\n

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

        Ho\u0159\u010d\u00edk <\/p>\n","protected":false},"author":2,"featured_media":150425,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[24],"tags":[],"jetpack_featured_media_url":"https:\/\/zakrasnejsivimperk.cz\/wp-content\/uploads\/2019\/01\/16\/potraviny-s-ho\u0159\u010d\u00edkem.jpg","_links":{"self":[{"href":"https:\/\/zakrasnejsivimperk.cz\/index.php?rest_route=\/wp\/v2\/posts\/150424"}],"collection":[{"href":"https:\/\/zakrasnejsivimperk.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zakrasnejsivimperk.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zakrasnejsivimperk.cz\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/zakrasnejsivimperk.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=150424"}],"version-history":[{"count":4,"href":"https:\/\/zakrasnejsivimperk.cz\/index.php?rest_route=\/wp\/v2\/posts\/150424\/revisions"}],"predecessor-version":[{"id":150659,"href":"https:\/\/zakrasnejsivimperk.cz\/index.php?rest_route=\/wp\/v2\/posts\/150424\/revisions\/150659"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zakrasnejsivimperk.cz\/index.php?rest_route=\/wp\/v2\/media\/150425"}],"wp:attachment":[{"href":"https:\/\/zakrasnejsivimperk.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=150424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zakrasnejsivimperk.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=150424"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zakrasnejsivimperk.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=150424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}