{"id":20158,"date":"2025-03-18T11:00:19","date_gmt":"2025-03-18T10:00:19","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=20158"},"modified":"2025-03-21T10:46:37","modified_gmt":"2025-03-21T09:46:37","slug":"vyssi-pomer-rastlinnych-a-zivocisnych-bielkovin-je-dobry-pre-vase-srdce","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2025\/03\/18\/vyssi-pomer-rastlinnych-a-zivocisnych-bielkovin-je-dobry-pre-vase-srdce\/","title":{"rendered":"Vy\u0161\u0161\u00ed pomer rastlinn\u00fdch a \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn je dobr\u00fd pre va\u0161e srdce"},"content":{"rendered":"<p><strong>Ko\u013eko rastlinn\u00fdch bielkov\u00edn by ste mali zjes\u0165, aby ste mali svoje srdce v dokonalej kond\u00edcii? Ned\u00e1vna \u0161t\u00fadia z Harvard T. H. Chan School of Public Health nazna\u010duje, \u017ee zv\u00fd\u0161enie pr\u00edjmu rastlinn\u00fdch bielkov\u00edn a z\u00e1rove\u0148 zn\u00ed\u017eenie spotreby \u010derven\u00e9ho a spracovan\u00e9ho m\u00e4sa m\u00f4\u017ee by\u0165 v\u00fdznamne prospe\u0161n\u00e9 pre zdravie srdca. \u0160t\u00fadia tie\u017e poskytuje \u0161pecifick\u00e9 odpor\u00fa\u010dania pre ide\u00e1lny pomer rastlinn\u00fdch a \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn pre optim\u00e1lne zdravie v\u00e1\u0161ho kardiovaskul\u00e1rneho syst\u00e9mu. Po\u010fme sa pozrie\u0165 na to, ktor\u00e9 to s\u00fa.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>D\u00f4le\u017eit\u00fd je pomer rastlinn\u00fdch a \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">V\u00fdskum analyzoval tridsa\u0165 rokov zbieran\u00e9 \u00fadaje o stravovan\u00ed a zdrav\u00ed od viac ako 200 000 \u00fa\u010dastn\u00edkov. Po\u010das tohto obdobia \u00fa\u010dastn\u00edci hl\u00e1sili svoj pr\u00edjem potravy ka\u017ed\u00e9 \u0161tyri roky, \u010do v\u00fdskumn\u00edkom umo\u017enilo pos\u00fadi\u0165 vplyv r\u00f4znych zdrojov bielkov\u00edn na kardiovaskul\u00e1rne ochorenia (CVD) a koron\u00e1rne srdcov\u00e9 ochorenia (CHD). Po zoh\u013eadnen\u00ed \u017eivotn\u00e9ho \u0161t\u00fdlu, sociodemografick\u00fdch a medic\u00ednskych faktorov \u0161t\u00fadia zistila nasledovn\u00e9:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u013eudia konzumuj\u00faci vysok\u00fd pomer rastlinn\u00fdch vo\u010di \u017eivo\u010d\u00ed\u0161nym bielkovin\u00e1m (1:1,3) mali o 19 % ni\u017e\u0161ie riziko KVO a o 27 % ni\u017e\u0161ie riziko KCHS v porovnan\u00ed s \u013eu\u010fmi s n\u00edzkym pomerom t\u00fdchto\u00a0 bielkov\u00edn (1:4,2);<\/span><\/li>\n<li>\u013eudia s vysok\u00fdm pr\u00edjmom bielkov\u00edn (21 % energie z bielkov\u00edn) a vysok\u00fdm pomerom rastlinn\u00fdch a \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn mali o 28 % ni\u017e\u0161ie riziko KVO a o 36 % ni\u017e\u0161ie riziko ICHS;<\/li>\n<li>nahradenie \u010derven\u00e9ho a spracovan\u00e9ho m\u00e4sa rastlinn\u00fdmi zdrojmi, ako s\u00fa orechy, bolo spojen\u00e9 s ni\u017e\u0161\u00edm rizikom m\u0155tvice.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hlavn\u00e1 autorka \u0161t\u00fadie Andrea Glenn uv\u00e1dza tieto pomery v s\u00favislostiach. <em>\u201ePriemern\u00fd Ameri\u010dan konzumuje rastlinn\u00e9 a \u017eivo\u010d\u00ed\u0161ne bielkoviny v pomere 1:3. Na\u0161e zistenia nazna\u010duj\u00fa, \u017ee pomer 1:2 je ove\u013ea \u00fa\u010dinnej\u0161\u00ed v prevencii KVO. Pre prevenciu ICHS je vhodn\u00fd pomer 1:1,3,\u201c<\/em> povedala.<\/span><\/p>\n<figure id=\"attachment_20159\" aria-describedby=\"caption-attachment-20159\" style=\"width: 900px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2025\/03\/Lentils-protein-profimedia-0574282422-CVR.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-20159 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2025\/03\/Lentils-protein-profimedia-0574282422-CVR.webp\" alt=\"\u0161o\u0161ovica, bielkoviny\" width=\"900\" height=\"600\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2025\/03\/Lentils-protein-profimedia-0574282422-CVR.webp 900w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2025\/03\/Lentils-protein-profimedia-0574282422-CVR-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2025\/03\/Lentils-protein-profimedia-0574282422-CVR-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2025\/03\/Lentils-protein-profimedia-0574282422-CVR-400x267.webp 400w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2025\/03\/Lentils-protein-profimedia-0574282422-CVR-272x182.webp 272w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/a><figcaption id=\"caption-attachment-20159\" class=\"wp-caption-text\"><span style=\"font-weight: 400;\">Zv\u00fd\u0161enie pr\u00edjmu rastlinn\u00fdch bielkov\u00edn pri s\u00fa\u010dasnom zn\u00ed\u017een\u00ed spotreby \u010derven\u00e9ho a spracovan\u00e9ho m\u00e4sa m\u00f4\u017ee ma\u0165 v\u00fdznamn\u00e9 v\u00fdhody pre zdravie srdca.<\/span> \u00a9 Profimedia<\/figcaption><\/figure>\n<h2><strong>Ako pom\u00e1ha rastlinn\u00fd prote\u00edn?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">V\u00fdsledky jasne ukazuj\u00fa, \u017ee zv\u00fd\u0161enie rastlinn\u00fdch bielkov\u00edn pri s\u00fa\u010dasnom zn\u00ed\u017een\u00ed \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn m\u00f4\u017ee znamena\u0165 v\u00fdznamn\u00fd rozdiel pre zdravie v\u00e1\u0161ho srdca. \u0160t\u00fadia nazna\u010duje, \u017ee <strong>zdravotn\u00e9 pr\u00ednosy rastlinn\u00fdch bielkov\u00edn s\u00fa prim\u00e1rne sp\u00f4soben\u00e9 nahraden\u00edm \u010derven\u00e9ho a spracovan\u00e9ho m\u00e4sa rastlinn\u00fdmi alternat\u00edvami, ako s\u00fa orechy a strukoviny.<\/strong> Tieto potraviny prispievaj\u00fa k zn\u00ed\u017eeniu cholesterolu, zlep\u0161eniu krvn\u00e9ho tlaku a zn\u00ed\u017eeniu z\u00e1palu, \u010do v\u0161etko je k\u013e\u00fa\u010dov\u00e9 pre va\u0161e kardiovaskul\u00e1rne zdravie.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><em>\u201eV\u00e4\u010d\u0161ina z n\u00e1s mus\u00ed za\u010da\u0165 orientova\u0165 svoju stravu smerom k rastlinn\u00fdm bielkovin\u00e1m. M\u00f4\u017eeme to urobi\u0165 tak, \u017ee obmedz\u00edme m\u00e4so, najm\u00e4 \u010derven\u00e9 a spracovan\u00e9, a budeme jes\u0165 viac strukov\u00edn a orechov. Tak\u00fdto stravovac\u00ed re\u017eim je prospe\u0161n\u00fd nielen pre \u013eudsk\u00e9 zdravie, ale aj pre zdravie na\u0161ej plan\u00e9ty,\u201c<\/em> povedal autor v\u00fdskumu Frank Hu.<\/span><\/p>\n<h2><strong>Ko\u013eko rastlinn\u00fdch bielkov\u00edn?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Zatia\u013e \u010do glob\u00e1lne stravovacie smernice u\u017e dlho odpor\u00fa\u010daj\u00fa zv\u00fd\u0161i\u0165 pr\u00edjem rastlinn\u00fdch bielkov\u00edn, <strong>ide\u00e1lna rovnov\u00e1ha medzi rastlinn\u00fdmi a \u017eivo\u010d\u00ed\u0161nymi bielkovinami nebola jasne stanoven\u00e1.<\/strong> T\u00e1to \u0161t\u00fadia nazna\u010duje, \u017ee by sme mali zlep\u0161i\u0165 pomer rastlinn\u00fdch bielkov\u00edn k \u017eivo\u010d\u00ed\u0161nym na 1:1,3, alebo in\u00fdmi slovami jes\u0165 takmer rovnak\u00e9 mno\u017estvo rastlinn\u00fdch bielkov\u00edn ako \u017eivo\u010d\u00ed\u0161nych.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ak ste ako priemern\u00fd Ameri\u010dan, ktor\u00fd sa tu spom\u00edna, bola by to podstatn\u00e1 zmena. V skuto\u010dnosti by to znamenalo ma\u0165 aspo\u0148 jedno z troch hlavn\u00fdch jed\u00e1l d\u0148a zlo\u017een\u00e9 z rastlinn\u00fdch bielkov\u00edn. M\u00f4\u017eete to urobi\u0165 tak, \u017ee pl\u00e1tok m\u00e4sa vymen\u00edte napr\u00edklad za tofu. Alebo sa m\u00f4\u017eete in\u0161pirova\u0165 veg\u00e1nskymi jedlami z fazule, \u0161o\u0161ovice \u010di c\u00edceru; m\u00f4\u017eu by\u0165 prekvapivo chutn\u00e9.<\/span><\/p>\n<h2><strong>Mal\u00e9 zmeny v stravovan\u00ed s\u00fa spr\u00e1vna cesta<\/strong><\/h2>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Skvel\u00e1 vec na t\u00fdchto v\u00fdsledkoch je, \u017ee nie ste n\u00faten\u00ed \u00faplne vynecha\u0165 nie\u010do zo svojej stravy, alebo urobi\u0165 dramatick\u00fa zmenu.<strong> \u0160t\u00fadia podporuje my\u0161lienku, \u017ee mal\u00e9 zmeny v stravovan\u00ed m\u00f4\u017eu ma\u0165 v\u00fdznamn\u00fd vplyv na dlhodob\u00e9 zdravie.<\/strong> Sk\u00fa\u0161anie nov\u00fdch receptov a prid\u00e1vanie niektor\u00fdch rastlinn\u00fdch jed\u00e1l do va\u0161ej rutiny je uskuto\u010dnite\u013en\u00e9 a je to zvyk, ktor\u00fd si m\u00f4\u017eete udr\u017eiava\u0165 dlhodobo.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ko\u013eko rastlinn\u00fdch bielkov\u00edn by ste mali zjes\u0165, aby ste mali svoje srdce v dokonalej kond\u00edcii? Ned\u00e1vna \u0161t\u00fadia z Harvard T. [&hellip;]<\/p>\n","protected":false},"author":191,"featured_media":20161,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[619,115,597,180,532,622,1469,55,161,623],"global-categories":[],"class_list":["post-20158","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-bicyklovanie","tag-cestna-cyklistika","tag-cyklista","tag-horska-cyklistika","tag-jazdenie","tag-jedlo","tag-stravovaci-plan","tag-trening","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vy\u0161\u0161\u00ed pomer rastlinn\u00fdch a \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn je dobr\u00fd pre srdce<\/title>\n<meta name=\"description\" content=\"Ak\u00fd je ide\u00e1lny pomer rastlinn\u00fdch a 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