{"id":2509,"date":"2019-06-18T08:03:20","date_gmt":"2019-06-18T07:03:20","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=2509"},"modified":"2019-09-20T15:56:08","modified_gmt":"2019-09-20T13:56:08","slug":"kolik-tuku-by-mel-snist-aktivni-cyklista","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2019\/06\/18\/kolik-tuku-by-mel-snist-aktivni-cyklista\/","title":{"rendered":"Kolik tuk\u016f by m\u011bl sn\u00edst aktivn\u00ed cyklista?"},"content":{"rendered":"

Po b\u00edlkovin\u00e1ch a sacharidech p\u0159i\u0161el \u010das na\u00a0tuky. V\u00a0t\u011ble slou\u017e\u00ed zejm\u00e9na jako zdroj pomal\u00e9 energie, v\u00a0m\u00e9di\u00edch bohu\u017eel sp\u00ed\u0161 jako zdroj kontroverze. P\u0159ib\u00edr\u00e1 se z\u00a0tuk\u016f? \u0160kod\u00ed zdrav\u00ed? Poj\u010fme se pod\u00edvat, zda jsou tuky bezpe\u010dn\u00e9, odkud je br\u00e1t a jak\u00e9 je jich optim\u00e1ln\u00ed mno\u017estv\u00ed.<\/strong><\/p>\n

<\/p>\n

Co v\u0161echno vlastn\u011b jsou tuky?<\/strong><\/h2>\n

Obecn\u011b jsou tuky nejkoncentrovan\u011bj\u0161\u00edm zdrojem energie pro lidsk\u00e9 t\u011blo, nesou 9 kcal na 1 gram, co\u017e je p\u0159ibli\u017en\u011b 2x v\u00edce ne\u017e sacharidy. Z\u00e1rove\u0148 jsou tak\u00e9 zdrojem pomal\u00e9 energie, proto\u017ee se tr\u00e1v\u00ed pomaleji ne\u017e cukry. V\u00a0z\u00e1vislosti na chemick\u00e9 struktu\u0159e v\u0161ak r\u016fzn\u00e9 druhy tuku pln\u00ed je\u0161t\u011b dal\u0161\u00ed funkce. Ka\u017ed\u00e1 z\u00e1kladn\u00ed potravina obsahuje mix r\u016fzn\u00fdch druh\u016f tuku. Pro snaz\u0161\u00ed p\u0159edstavu si uvedeme p\u0159\u00edklady, ve kter\u00fdch potravin\u00e1ch se dan\u00fd druh tuku vyskytuje ve v\u011bt\u0161\u00edm mno\u017estv\u00ed.<\/p>\n

Nasycen\u00e9 tuky<\/strong><\/p>\n

Vyskytuj\u00ed se zejm\u00e9na v\u00a0\u017eivo\u010di\u0161n\u00fdch potravin\u00e1ch, jako jsou maso, ryby \u010di ml\u00e9\u010dn\u00e9 v\u00fdrobky, ale najdete je ve slu\u0161n\u00e9m mno\u017estv\u00ed i v\u00a0kokosov\u00e9m \u010di olivov\u00e9m oleji.<\/p>\n

Mono-nenasycen\u00e9 tuky<\/strong><\/p>\n

O\u0159echy, sem\u00ednka, avok\u00e1do a oleje z\u00a0nich jsou typicky nejbohat\u0161\u00edmi zdroji t\u011bchto tuk\u016f, ale najdete je i v\u00a0m\u00e1sle, ryb\u00e1ch \u010di vejc\u00edch.<\/p>\n

Poly-nenasycen\u00e9 tuky<\/strong><\/p>\n

Tuto skupinu d\u011bl\u00edme na dv\u011b hlavn\u00ed podskupiny, omega-6 a omega-3 tuky. Omega-6 tuky najdete v\u00a0obilnin\u00e1ch, lu\u0161t\u011bnin\u00e1ch, o\u0159\u00ed\u0161c\u00edch, sem\u00ednk\u00e1ch, \u010di ku\u0159ec\u00edm mase. Nej\u010dast\u011bji je v\u0161ak ze stravy z\u00edsk\u00e1v\u00e1me bohu\u017eel v\u00a0podob\u011b rafinovan\u00fdch olej\u016f ze slune\u010dnice, kuku\u0159ice \u010di s\u00f3ji. Omega-6 tuky se v\u00a0t\u011ble \u00fa\u010dastn\u00ed z\u00e1n\u011btliv\u00fdch proces\u016f a celkov\u011b jich m\u00e1me ve strav\u011b p\u0159\u00edli\u0161. Omega-3 tuky p\u016fsob\u00ed naopak protiz\u00e1n\u011btliv\u011b a pot\u0159ebujeme je mimo jin\u00e9 i pro spr\u00e1vn\u00fd v\u00fdvoj a funkci mozku. Ve strav\u011b n\u00e1m celkov\u011b chyb\u00ed. Z\u00edsk\u00e1v\u00e1me je zejm\u00e9na z\u00a0ryb, mo\u0159sk\u00fdch plod\u016f, z\u00a0masa skotu pasouc\u00edho se na tr\u00e1v\u011b a do jist\u00e9 m\u00edry tak\u00e9 z\u00a0n\u011bkter\u00fdch sem\u00ednek a o\u0159\u00ed\u0161k\u016f.<\/p>\n

\"\"<\/a>
Pestr\u00fd j\u00eddeln\u00ed\u010dek zajist\u00ed v\u0161e pot\u0159ebn\u00e9, v\u00e1pn\u00edk z\u00edsk\u00e1te nap\u0159\u00edklad z\u00a0ryb, sem\u00ednek, o\u0159ech\u016f, lu\u0161t\u011bnin a brukvovit\u00e9 zeleniny. Sv\u011btov\u00e1 zdravotnick\u00e1 organizace doporu\u010duje sacharidy dr\u017eet mezi 50\u201360 % z celkov\u00e9ho p\u0159\u00edjmu energie.<\/figcaption><\/figure>\n

Sacharid\u016fm jsme se v\u011bnovali v jin\u00e9m \u010dl\u00e1nku, kter\u00fd si m\u016f\u017eete p\u0159e\u010d\u00edst zde.<\/a><\/p>\n

Jsou zdrav\u00ed prosp\u011b\u0161n\u00e9, nebo \u0161kodliv\u00e9?<\/strong><\/h2>\n

Tuky obecn\u011b jsou \u010dasto pova\u017eov\u00e1ny za p\u0159\u00ed\u010dinu tloustnut\u00ed. Z\u00a0n\u00e1zvu by se to sice zd\u00e1lo logick\u00e9, ale v\u00a0praxi to tak zcela ur\u010dit\u011b nen\u00ed. O p\u0159ib\u00edr\u00e1n\u00ed \u010di hubnut\u00ed rozhoduje zejm\u00e9na celkov\u00e1 bilance p\u0159ijat\u00e9 a vydan\u00e9 energie, kterou ovliv\u0148uje spousta faktor\u016f, jako jsou kvalita sp\u00e1nku, pohyb, atraktivita potravin a mnoho dal\u0161\u00edch. Velikost pod\u00edlu tuku ve strav\u011b nen\u00ed p\u0159\u00ed\u010dinou tloustnut\u00ed.<\/p>\n

Za posledn\u00edch p\u0159ibli\u017en\u011b pades\u00e1t let z\u00edskaly tuky tak\u00e9 \u0161patnou pov\u011bst jako p\u0159\u00ed\u010dina srde\u010dn\u00edch onemocn\u011bn\u00ed. S\u00a0p\u0159ib\u00fdvaj\u00edc\u00edm v\u00fdzkumem se toto obvin\u011bn\u00ed p\u0159esunulo z\u00a0tuk\u016f celkov\u011b pouze na tuky nasycen\u00e9 a sou\u010dasn\u00e1 odborn\u00e1 literatura ji\u017e nenab\u00edz\u00ed p\u0159esv\u011bd\u010div\u00e1 data ani o tom, \u017ee by sni\u017eov\u00e1n\u00ed konzumace nasycen\u00fdch tuk\u016f jednozna\u010dn\u011b vedlo ke sn\u00ed\u017een\u00ed rizika \u00famrt\u00ed na srde\u010dn\u00ed choroby.<\/p>\n

Nenasycen\u00e9 tuky jsou obecn\u011b pova\u017eov\u00e1ny za zdrav\u00e9. Zejm\u00e9na mono-nenasycen\u00e9 a omega-3 tuky jsou spojov\u00e1ny s\u00a0ni\u017e\u0161\u00edm rizikem vzniku srde\u010dn\u00edch onemocn\u011bn\u00ed, prevenc\u00ed neurodegenerativn\u00edch onemocn\u011bn\u00ed a \u0159adou dal\u0161\u00edch benefit\u016f.<\/p>\n

Jednozna\u010dn\u011b nevhodn\u00e9 jsou pak tuky ztu\u017een\u00e9 neboli hydrogenovan\u00e9 a pr\u016fmyslov\u011b rafinovan\u00e9 oleje, kter\u00e9 se nej\u010dast\u011bji vyskytuj\u00ed ve sladk\u00e9m pe\u010divu, r\u016fzn\u00fdch pochutin\u00e1ch a ve fastfoodu.<\/p>\n

Jak\u00e9 zastoupen\u00ed tuk\u016f ve strav\u011b je optim\u00e1ln\u00ed?<\/strong><\/h2>\n

Zcela nezbytn\u00e9 je ze stravy z\u00edsk\u00e1vat pouze tuky omega-3 a omega-6, kter\u00e9 si t\u011blo neum\u00ed samo vyrobit. T\u011bchto tuk\u016f dohromady pot\u0159ebujeme jen n\u011bkolik gram\u016f za den, av\u0161ak pro optim\u00e1ln\u00ed funkci t\u011blo pot\u0159ebuje tuku v\u00edce. Doporu\u010den\u00ed WHO, Sv\u011btov\u00e9 zdravotnick\u00e9 organizace, \u0159\u00edkaj\u00ed, \u017ee ide\u00e1ln\u00ed je m\u00edt ve strav\u011b cca 20\u201330 % tuk\u016f.<\/p>\n

Toto doporu\u010den\u00ed je v\u00fdrazn\u011b ovlivn\u011bno historick\u00fdmi obavami ze zdravotn\u00edch dopad\u016f tuku. S\u00a0p\u0159ib\u00fdvaj\u00edc\u00edm v\u00fdzkumem a s\u00a0ohledem na fakt, \u017ee je zdokumentov\u00e1na \u0159ada tradi\u010dn\u011b \u017eij\u00edc\u00edch populac\u00ed, kter\u00e9 maj\u00ed zastoupen\u00ed tuku p\u0159es 60 % a srde\u010dn\u00ed choroby se u nich tak\u0159ka nevyskytuj\u00ed, a tak\u00e9 d\u00edky tomu, \u017ee nap\u0159\u00edklad i mate\u0159sk\u00e9 ml\u00e9ko obsahuje 40 % energie v\u00a0tuc\u00edch, v\u00edme, \u017ee zdrav\u00fd rozptyl je ur\u010dit\u011b daleko \u0161ir\u0161\u00ed, pokud jde o ty vhodn\u00e9 tuky.<\/p>\n

Jak vypad\u00e1 p\u0159\u00edjem tuk\u016f v\u00a0praxi aktivn\u00edho cyklisty?<\/strong><\/h2>\n

Pro cyklisty je dobr\u00e9 o tuc\u00edch p\u0159em\u00fd\u0161let jako o pomalu se uvol\u0148uj\u00edc\u00edm zdroji energie, kter\u00fd se hod\u00ed zejm\u00e9na v\u00a0j\u00eddlech mimo tr\u00e9nink. Naopak sacharidy jsou rychl\u00fd zdroj energie, kter\u00fd se hod\u00ed dopl\u0148ovat p\u0159i tr\u00e9ninku. Pro rekrea\u010dn\u00edho cyklistu tak\u0159ka nehraje roli, zda bude \u010derpat energii sp\u00ed\u0161e z\u00a0tuk\u016f, nebo sp\u00ed\u0161e ze sacharid\u016f. Pokud jde o v\u00fdkonnostn\u00ed cyklisty, tak tam ji\u017e lze s\u00a0t\u011bmito dv\u011bma makro\u017eivinami pracovat strategicky. Velk\u00e9 d\u00e1vky sacharid\u016f umo\u017en\u00ed absolvovat n\u00e1ro\u010dn\u00fd tr\u00e9nink a podat maxim\u00e1ln\u00ed v\u00fdkon, z\u00e1rove\u0148 v\u0161ak nemus\u00ed b\u00fdt snadn\u00e9 udr\u017eet v\u00a0takov\u00e9m re\u017eimu z\u00e1vodn\u00ed v\u00e1hu. Naopak tuky podpo\u0159\u00ed vytrvalostn\u00ed adaptace a usnadn\u00ed kontrolu v\u00e1hy.<\/p>\n

 <\/p>\n

\"\"<\/a>
Pro rekrea\u010dn\u00edho cyklistu tak\u0159ka nehraje roli, zda bude \u010derpat energii sp\u00ed\u0161e z\u00a0tuk\u016f, nebo sp\u00ed\u0161e ze sacharid\u016f.<\/figcaption><\/figure>\n

M\u016f\u017eeme si tedy uk\u00e1zat dva p\u0159\u00edklady. V\u00a0prvn\u00edm bude cyklista \u010derpat v\u011bt\u0161\u00ed pod\u00edl energie z\u00a0tuku a men\u0161\u00ed ze sacharid\u016f. P\u016fjde tedy o hobb\u00edka, kter\u00fd preferuje tuky p\u0159ed sacharidy, nebo o prof\u00edka, kter\u00fd m\u00e1 zrovna den leh\u010d\u00edho tr\u00e9ninku \u010di aktivn\u00ed regenerace. Tento j\u00eddeln\u00ed\u010dek pokryje 54 % energie z\u00a0tuk\u016f a 19 % ze sacharid\u016f.<\/p>\n

    \n
  • Sn\u00eddan\u011b<\/strong> \u2013 3 vejce a avok\u00e1do (40 g tuk\u016f a 7 g sacharid\u016f)<\/li>\n
  • Ob\u011bd<\/strong> \u2013 150 g hov\u011bz\u00edho a 200 g brambor (12 g tuk\u016f a 32 g sacharid\u016f)<\/li>\n
  • Sva\u010dina<\/strong> \u2013 Jogurt s\u00a0ovocem a mandlemi (26 g tuk\u016f a 23 g sacharid\u016f)<\/li>\n
  • Ve\u010de\u0159e<\/strong> \u2013 Sal\u00e1t s\u00a0tu\u0148\u00e1kem, olivov\u00fdm olejem, olivami a raj\u010daty (29 g tuk\u016f a 22 g sacharid\u016f)<\/li>\n<\/ul>\n

    V\u00a0druh\u00e9m p\u0159\u00edpad\u011b naopak budou hlavn\u00edm zdrojem energie sacharidy, co\u017e je vhodn\u00e9 zejm\u00e9na pro cyklisty, kte\u0159\u00ed pot\u0159ebuj\u00ed v\u00a0dan\u00fd den tr\u00e9novat ve vysok\u00e9 intenzit\u011b a dlouho. Tento j\u00eddeln\u00ed\u010dek pokryje 26 % energie z\u00a0tuk\u016f a 42 % ze sacharid\u016f.<\/p>\n

      \n
    • Sn\u00eddan\u011b<\/strong> \u2013 Ovesn\u00e1 ka\u0161e s\u00a0ovocem a jogurtem (11 g tuk\u016f a 52 g sacharid\u016f)<\/li>\n
    • Ob\u011bd<\/strong> \u2013 150 g hov\u011bz\u00edho a 200g brambor (12 g tuk\u016f a 32 g sacharid\u016f)<\/li>\n
    • Sva\u010dina \u2013 <\/strong>2 kraj\u00edce chleba se\u00a0s\u00fdrem a \u0161unkou (15 g tuk\u016f a 46 g sacharid\u016f)<\/li>\n
    • Ve\u010de\u0159e<\/strong> \u2013 200 g pstruha na m\u00e1sle, 200 g r\u00fd\u017ee a zelenina (14 g tuk\u016f a 56 g sacharid\u016f)<\/li>\n<\/ul>\n

      A\u0165 ji\u017e zvol\u00edte jakoukoli variantu, pokud bude v\u00e1\u0161 j\u00eddeln\u00ed\u010dek st\u00e1t na \u0161etrn\u011b zpracovan\u00fdch opravdov\u00fdch potravin\u00e1ch a vyvarujete se pr\u016fmyslov\u011b vysoce zpracovan\u00fdm v\u00fdrobk\u016fm, tak m\u016f\u017eete b\u00fdt v\u00a0klidu, v\u011bt\u0161\u00ed \u010di men\u0161\u00ed zastoupen\u00ed tuku va\u0161e zdrav\u00ed neohroz\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Po b\u00edlkovin\u00e1ch a sacharidech p\u0159i\u0161el \u010das na\u00a0tuky. V\u00a0t\u011ble slou\u017e\u00ed zejm\u00e9na jako zdroj pomal\u00e9 energie, v\u00a0m\u00e9di\u00edch bohu\u017eel sp\u00ed\u0161 jako zdroj kontroverze. […]<\/p>\n","protected":false},"author":95,"featured_media":2512,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[41,262],"global-categories":[],"class_list":["post-2509","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-gurmanska-jizda","tag-tuky"],"yoast_head":"\nKolik tuk\u016f by m\u011bl sn\u00edst aktivn\u00ed cyklista? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/cs\/2019\/06\/18\/kolik-tuku-by-mel-snist-aktivni-cyklista\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kolik tuk\u016f by m\u011bl sn\u00edst aktivn\u00ed cyklista?\" \/>\n<meta property=\"og:description\" content=\"Po b\u00edlkovin\u00e1ch a sacharidech p\u0159i\u0161el \u010das na\u00a0tuky. 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