{"id":5880,"date":"2022-01-10T06:00:00","date_gmt":"2022-01-10T06:00:00","guid":{"rendered":"https:\/\/www.mojemedunka.cz\/?p=5880"},"modified":"2022-01-06T11:57:19","modified_gmt":"2022-01-06T11:57:19","slug":"z-medunkove-edice-proc-potrebujeme-vapnik","status":"publish","type":"post","link":"https:\/\/www.mojemedunka.cz\/index.php\/2022\/01\/10\/z-medunkove-edice-proc-potrebujeme-vapnik\/","title":{"rendered":"Z medu\u0148kov\u00e9 edice: Pro\u010d pot\u0159ebujeme v\u00e1pn\u00edk?"},"content":{"rendered":"\n<p>Pro\u017e\u00edv\u00e1me zimn\u00ed obdob\u00ed (i kdy\u017e sn\u011bhu jsme si letos zat\u00edm p\u0159\u00edli\u0161 neu\u017eili), pr\u00e1v\u011b v zimn\u00edm obdob\u00ed se kv\u016fli n\u00e1led\u00ed, sn\u011bhu \u010di zimn\u00edm sport\u016fm mno\u017e\u00ed \u00farazy a zlomeniny. &#8222;No jo, osteopor\u00f3za,&#8220; povzdychnou si \u010dasto ti, kte\u0159\u00ed utrp\u00ed zlomeninu p\u0159i zd\u00e1nliv\u011b &#8222;ne\u0161kodn\u00e9m&#8220; p\u00e1du. Zlomeninu souvisej\u00edc\u00ed s osteopor\u00f3zou utrp\u00ed ve sv\u00e9m \u017eivot\u011b 30\u201350 % \u017een a 15\u201330 % mu\u017e\u016f. V EU trp\u00ed t\u00edmto onemocn\u011bn\u00edm 22 milion\u016f \u017een &#8211; jak uv\u00e1d\u00ed ve sv\u00e9 knize <strong><em>Jak n\u00e1m m\u016f\u017eou pom\u00e1hat i \u0161kodit miner\u00e1ly a vitaminy<\/em><\/strong> <strong>jej\u00ed autorka <em>prof. Anna Struneck\u00e1<\/em><\/strong>. Tuto knihu doporu\u010dujeme va\u0161\u00ed pozornosti, proto\u017ee v n\u00ed najdete <strong>fundovan\u00e9, a p\u0159itom velmi srozumiteln\u00e9 informace o tom, jak\u00e9 prvky a vitaminy nezbytn\u011b pot\u0159ebujeme pro zdrav\u00ed,<\/strong> v jak\u00e9m mno\u017estv\u00ed a kde je najdeme &#8211; tedy v \u010dem jsou obsa\u017eeny. <strong>Kniha prof. Struneck\u00e9 pat\u0159\u00ed do bohat\u00e9ho tematick\u00e9ho portfolia edice Knihovni\u010dka Medu\u0148ky, tyto knihy jsou pro v\u00e1s k dispozici na <\/strong><a href=\"http:\/\/www.knihovnickamedunky.cz\" data-type=\"URL\" data-id=\"www.knihovnickamedunky.cz\"><strong>www.knihovnickamedunky.cz  <\/strong> <\/a>    <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><em><strong>V\u00e1pn\u00edk pat\u0159\u00ed mezi stavebn\u011b i funk\u010dn\u011b nejd\u016fle\u017eit\u011bj\u0161\u00ed prvky lidsk\u00e9ho t\u011bla. Krom\u011b toho, \u017ee tvo\u0159\u00ed podstatnou \u010d\u00e1st struktury kost\u00ed a zub\u016f, je velmi d\u016fle\u017eit\u00fdm regula\u010dn\u00edm prvkem ve v\u0161ech bu\u0148k\u00e1ch. Je kl\u00ed\u010dov\u011b d\u016fl<\/strong>e\u017eit\u00fd pro \u010dinnost nerv\u016f a sval\u016f.<\/em><br>Vyjmenov\u00e1n\u00ed v\u0161ech funkc\u00ed v\u00e1pn\u00edku by pokrylo celou u\u010debnici fyziologie a biochemie. Jeho jemn\u00e9 regula\u010dn\u00ed funkce jsou v\u0161ak mimo\u0159\u00e1dn\u011b v\u00fdznamn\u00e9 v&nbsp;nervov\u00fdch bu\u0148k\u00e1ch. Mluv\u00edme proto o udr\u017eov\u00e1n\u00ed homeost\u00e1zy v\u00e1pn\u00edku. V\u00e1pn\u00edk m\u00e1 d\u016fle\u017eitou roli i p\u0159i udr\u017eov\u00e1n\u00ed pH krve, p\u016fsob\u00ed proti p\u0159ekyselov\u00e1n\u00ed organismu. V&nbsp;p\u0159\u00edpad\u011b v\u00e1pn\u00edku se jedn\u00e1 o velmi slo\u017eit\u011b regulovan\u00e9 vztahy v&nbsp;nejr\u016fzn\u011bj\u0161\u00edch pochodech, kter\u00e9 nelze pochopit pouze na z\u00e1klad\u011b mno\u017estv\u00ed v\u00e1pn\u00edku stanoven\u00e9ho a\u0165 ji\u017e ve v\u00fd\u017eiv\u011b, v&nbsp;t\u011blesn\u00fdch tekutin\u00e1ch \u010di ve vlasech.<\/p>\n\n\n\n<p><strong>Zdroje v\u00e1pn\u00edku v&nbsp;potrav\u011b<\/strong><br>Tradi\u010dn\u011b se jako zdroje v\u00e1pn\u00edku uv\u00e1d\u011bj\u00ed s\u00fdry, jogurt a ml\u00e9ko. Doporu\u010den\u00e1 denn\u00ed d\u00e1vka v\u00e1pn\u00edku je pro dosp\u011bl\u00e9ho u n\u00e1s 800 mg, co\u017e jsou hodnoty srovnateln\u00e9 s&nbsp;RDA v&nbsp;USA. V&nbsp;evropsk\u00fdch zem\u00edch se doporu\u010duje denn\u00ed p\u0159\u00edjem 700\u2013900 mg. Podle americk\u00fdch dietolog\u016f tuto d\u00e1vku v\u00e1pn\u00edku \u010dlov\u011bk z\u00edsk\u00e1, jestli\u017ee zkonzumuje t\u0159i hrnky ml\u00e9ka nebo jogurtu, p\u0159\u00edpadn\u011b s\u00fdr nebo tvaroh v&nbsp;odpov\u00eddaj\u00edc\u00edm mno\u017estv\u00ed.<br>N\u011bkte\u0159\u00ed lid\u00e9 v\u0161ak trp\u00ed nesn\u00e1\u0161enlivost\u00ed ml\u00e9ka kv\u016fli nedostaku enzymu lakt\u00e1zy v&nbsp;jejich st\u0159evech nebo v&nbsp;d\u016fsledku citlivosti na ml\u00e9\u010dnou b\u00edlkovinu kasein. \u0160iroce se diskutuj\u00ed i doporu\u010den\u00ed n\u011bkter\u00fdch v\u00fd\u017eivov\u00fdch poradc\u016f omezit konzumaci ml\u00e9ka a v&nbsp;dosp\u011blosti ml\u00e9ko nekonzumovat. Obsah v\u00e1pn\u00edku v&nbsp;n\u011bkter\u00fdch dal\u0161\u00edch potravin\u00e1ch uv\u00e1d\u00ed tabulka 13.<br>Krom\u011b ml\u00e9\u010dn\u00fdch produkt\u016f jsou to: sezamov\u00e1 sem\u00ednka, sardinky, o\u0159echy, f\u00edky, mandle, m\u00e1k, tofu, fazole, listov\u00e1 zelenina, brokolice, dokonce i pomeran\u010de. V\u00e1pn\u00edk m\u016f\u017eeme z\u00edskat i z&nbsp;listov\u00e9 zeleniny. Jeden hrnek (o objemu 240 ml) list\u016f z&nbsp;pampeli\u0161ky obsahuje 147 mg v\u00e1pn\u00edku.<br>Mimo\u0159\u00e1dn\u011b vydatn\u00fdm zdrojem v\u00e1pn\u00edku jsou sem\u00ednka chia, kter\u00e1 by i se sezamov\u00fdmi sem\u00ednky m\u011bla b\u00fdt ka\u017edodenn\u00ed sou\u010d\u00e1st\u00ed stravy d\u011bt\u00ed i dosp\u011bl\u00fdch. <strong>Nezapome\u0148te, \u017ee ke spr\u00e1vn\u00e9mu vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku ve st\u0159ev\u011b pot\u0159ebuje t\u011blo vitamin D<sub>3<\/sub>.<\/strong><\/p>\n\n\n\n<p><strong>Zn\u00e1te sem\u00ednka chia?<\/strong><br>Tato drobn\u00e1 sem\u00ednka \u0161alv\u011bje hisp\u00e1nsk\u00e9 (<em>Salvia hispanica<\/em>) se v posledn\u00edch letech dost\u00e1vaj\u00ed do pop\u0159ed\u00ed z\u00e1jmu o zdrav\u00e9 potraviny. A\u010d maj\u00ed velikost makov\u00e9ho zrnka, jsou nap\u011bchovan\u00e1 vitaminy, aminokyselinami, b\u00edlkovinami a miner\u00e1ly. Jsou vynikaj\u00edc\u00edm zdrojem vl\u00e1kniny a nejbohat\u0161\u00edm zn\u00e1m\u00fdm rostlinn\u00fdm zdrojem esenci\u00e1ln\u00edch mastn\u00fdch kyselin. Obsahuj\u00ed v\u00e1pn\u00edk, ho\u0159\u010d\u00edk, \u017eelezo, mangan, zinek, drasl\u00edk a fosfor. Zaj\u00edmav\u00fd je i obsah vitamin\u016f B<sub>3<\/sub> (niacin), B<sub>6<\/sub> (pyridoxin) i B<sub>9<\/sub> (fol\u00e1t). Jedna l\u017e\u00edce chia sem\u00ednek obsahuje tolik omega-3 mastn\u00fdch kyselin jako 85 g masa z lososa a je\u0161t\u011b k&nbsp;tomu 5 g vl\u00e1kniny. Uv\u00e1d\u00ed se, \u017ee chia sem\u00ednka maj\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>v\u00edce v\u00e1pn\u00edku ne\u017e ml\u00e9ko,<\/li><li>v\u00edce antioxidant\u016f ne\u017e \u010derstv\u00e9 bor\u016fvky,<\/li><li>v\u00edce vl\u00e1kniny ne\u017e ovesn\u00e9 vlo\u010dky.<\/li><\/ul>\n\n\n\n<p>Chia sem\u00ednka nejsou n\u00e1ro\u010dn\u00e1 na skladov\u00e1n\u00ed a vydr\u017e\u00ed v suchu dlouhou dobu, ani\u017e by se kazila. M\u016f\u017eeme je p\u0159id\u00e1vat do jak\u00e9hokoliv j\u00eddla, proto\u017ee nemaj\u00ed \u017e\u00e1dnou v\u00fdraznou chu\u0165. Jsou dob\u0159e straviteln\u00e1. Chia sem\u00ednka se daj\u00ed pou\u017e\u00edvat do koktejl\u016f, pol\u00e9vek, ka\u0161\u00ed, sal\u00e1t\u016f i dezert\u016f. Jsou tak\u00e9 skv\u011bl\u00fdm zahu\u0161\u0165ovadlem. Neobsahuj\u00ed lepek ani cholesterol.<br>Sem\u00ednka m\u016f\u017eeme konzumovat tak, jak jsou, pouze je p\u0159isypat do j\u00eddla, m\u016f\u017eeme je namo\u010dit do vody a nechat nabobtnat. Vytrvalostn\u00ed b\u011b\u017eci pr\u00fd maj\u00ed v&nbsp;oblib\u011b n\u00e1poj <em>chia fresca<\/em>, kter\u00fd se p\u0159iprav\u00ed namo\u010den\u00edm 1 l\u017e\u00edce chia sem\u00ednek do 250\u2013300 ml studen\u00e9 vody a p\u0159id\u00e1 se \u0161\u0165\u00e1va z&nbsp;citronu nebo limetky. Tento n\u00e1poj je vhodn\u00fd i proti p\u0159ekyselen\u00ed organismu.&nbsp; Chutn\u00fd a zdrav\u00fd koktejl se p\u0159iprav\u00ed rozmixov\u00e1n\u00edm 1 l\u017e\u00edce chia sem\u00ednek, 1 mal\u00e9 okurky, m\u016f\u017eeme p\u0159idat p\u00e1r sn\u00edtek petr\u017eele, kopru nebo m\u00e1ty, list kade\u0159\u00e1vku nebo hl\u00e1vkov\u00e9ho sal\u00e1tu.<\/p>\n\n\n\n<p><strong>Nedostatek v\u00e1pn\u00edku<\/strong><br>Tradi\u010dn\u011b se uv\u00e1d\u00ed, \u017ee nedostatek v\u00e1pn\u00edku se projevuje ve stavb\u011b kost\u00ed. Je proto mimo\u0159\u00e1dn\u011b d\u016fle\u017eit\u00fd p\u0159i v\u00fdvoji d\u011bt\u00ed. Kosti p\u0159edstavuj\u00ed metabolicky aktivn\u00ed tk\u00e1\u0148, a pokud m\u00e1 t\u011blo nedostate\u010dn\u00fd p\u0159\u00edjem v\u00e1pn\u00edku, uvol\u0148uje se pro pot\u0159eby jin\u00fdch tk\u00e1n\u00ed pr\u00e1v\u011b z&nbsp;kost\u00ed. Organismus toti\u017e mus\u00ed udr\u017eovat st\u00e1lou hladinu v\u00e1pn\u00edku v&nbsp;krvi. K&nbsp;jeho vst\u0159eb\u00e1v\u00e1n\u00ed ve st\u0159evech je nezbytn\u00fd vitamin D<sub>3<\/sub>. Nedostatek v\u00e1pn\u00edku je proto spojov\u00e1n s&nbsp;nedostatkem slune\u010dn\u00edho z\u00e1\u0159en\u00ed a tohoto vitaminu, co\u017e se u n\u011bkter\u00fdch podvy\u017eiven\u00fdch d\u011bt\u00ed m\u016f\u017ee projevovat jako <strong>k\u0159ivice<\/strong>. N\u011bkter\u00e9 d\u011bti maj\u00ed zvl\u00e1\u0161tn\u00ed apetyt \u2013 s chut\u00ed olizuj\u00ed om\u00edtku na zdi nebo se krm\u00ed hl\u00ednou. Odborn\u00edci toto chov\u00e1n\u00ed naz\u00fdvaj\u00ed syndromem pica (\u010dti pika). Pokud u sv\u00fdch d\u011bt\u00ed zjist\u00edte neobvykl\u00e9 <strong>chut\u011b na \u201eom\u00edtku\u201c<\/strong>, pak to zpravidla signalizuje zv\u00fd\u0161enou pot\u0159ebu v\u00e1pn\u00edku.<\/p>\n\n\n\n<p><strong>Osteopor\u00f3za<\/strong><br>V pokro\u010dilej\u0161\u00edm v\u011bku se m\u016f\u017ee objevovat \u0159\u00eddnut\u00ed kost\u00ed \u2013 <strong>osteopor\u00f3za. <\/strong>V d\u016fsledku osteopor\u00f3zy si pr\u00fd ka\u017edou hodinu zlom\u00ed kr\u010dek stehenn\u00ed kosti dva lid\u00e9, p\u0159i\u010dem\u017e a\u017e 20 % pacient\u016f b\u011bhem n\u00e1sleduj\u00edc\u00edho roku zem\u0159e na dal\u0161\u00ed komplikace. Zlomeninu souvisej\u00edc\u00ed s osteopor\u00f3zou utrp\u00ed ve sv\u00e9m \u017eivot\u011b 30\u201350 % \u017een a 15\u201330 % mu\u017e\u016f. V EU trp\u00ed t\u00edmto onemocn\u011bn\u00edm 22 milion\u016f \u017een. Toto onemocn\u011bn\u00ed je jim nej\u010dast\u011bji diagnostikov\u00e1no po p\u0159echodu, kdy ztr\u00e1cej\u00ed ochranu poskytovanou \u017eensk\u00fdmi pohlavn\u00edmi hormony, estrogeny. Prevence i l\u00e9\u010dba spo\u010d\u00edv\u00e1 ve zdrav\u00e9m \u017eivotn\u00edm stylu. Podstatn\u00fd je <strong>dostate\u010dn\u00fd p\u0159\u00edjem vitaminu D<sub>3<\/sub> a v\u00e1pn\u00edku<\/strong>, jeho\u017e DDD nutn\u00e1 k prevenci onemocn\u011bn\u00ed je 1000 mg a \u017een\u00e1m po menopauze ji stanovuje WHO DDD na 1300 mg. U \u010desk\u00fdch \u017een je v\u0161ak pr\u016fm\u011brn\u00fd p\u0159\u00edjem v\u00e1pn\u00edku ze stravy necel\u00fdch 500 mg denn\u011b a doporu\u010den\u00e9ho denn\u00edho p\u0159\u00edjmu nedosahuje 78 % \u010desk\u00fdch \u017een. &nbsp;N\u011bkte\u0159\u00ed badatel\u00e9 se domn\u00edvaj\u00ed, \u017ee riziko osteopor\u00f3zy m\u016f\u017ee za\u010d\u00ednat ji\u017e p\u0159i nedostatku v\u00e1pn\u00edku v&nbsp;d\u011btstv\u00ed a dosp\u00edv\u00e1n\u00ed jak v&nbsp;d\u016fsledku n\u00edzk\u00e9ho p\u0159\u00edjmu v\u00e1pn\u00edku, tak v&nbsp;d\u016fsledku slo\u017eit\u00fdch hormon\u00e1ln\u00edch poruch.<br><strong>K doporu\u010den\u00fdm preventivn\u00edm aktivit\u00e1m zat\u011b\u017euj\u00edc\u00edm kostru pat\u0159\u00ed p\u0159edev\u0161\u00edm ka\u017edodenn\u00ed ch\u016fze a krom\u011b b\u011b\u017en\u00fdch denn\u00edch \u010dinnost\u00ed i odporov\u00fd (silov\u00fd) tr\u00e9nink s c\u00edlem zastaven\u00ed fyziologick\u00e9ho ub\u00fdv\u00e1n\u00ed svalov\u00e9 hmoty, p\u0159\u00edpadn\u011b jej\u00edho lehk\u00e9ho nav\u00fd\u0161en\u00ed.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pro\u017e\u00edv\u00e1me zimn\u00ed obdob\u00ed (i kdy\u017e sn\u011bhu jsme si letos zat\u00edm p\u0159\u00edli\u0161 neu\u017eili), pr\u00e1v\u011b v zimn\u00edm obdob\u00ed se kv\u016fli n\u00e1led\u00ed, sn\u011bhu \u010di zimn\u00edm sport\u016fm mno\u017e\u00ed \u00farazy a zlomeniny. &#8222;No jo, osteopor\u00f3za,&#8220; povzdychnou si \u010dasto ti, kte\u0159\u00ed utrp\u00ed zlomeninu p\u0159i zd\u00e1nliv\u011b &#8222;ne\u0161kodn\u00e9m&#8220; p\u00e1du. Zlomeninu souvisej\u00edc\u00ed s osteopor\u00f3zou utrp\u00ed ve sv\u00e9m \u017eivot\u011b 30\u201350 % \u017een a 15\u201330 % mu\u017e\u016f. V EU trp\u00ed t\u00edmto onemocn\u011bn\u00edm 22 milion\u016f \u017een &#8211; jak uv\u00e1d\u00ed ve sv\u00e9 knize Jak n\u00e1m m\u016f\u017eou pom\u00e1hat i \u0161kodit miner\u00e1ly a vitaminy jej\u00ed autorka prof. Anna Struneck\u00e1. Tuto knihu doporu\u010dujeme va\u0161\u00ed pozornosti, proto\u017ee v n\u00ed najdete fundovan\u00e9, a p\u0159itom velmi srozumiteln\u00e9 informace o tom, jak\u00e9 prvky a vitaminy nezbytn\u011b pot\u0159ebujeme pro zdrav\u00ed, v jak\u00e9m mno\u017estv\u00ed a kde je najdeme &#8211; tedy v \u010dem jsou obsa\u017eeny. Kniha prof. Struneck\u00e9 pat\u0159\u00ed do bohat\u00e9ho tematick\u00e9ho portfolia edice Knihovni\u010dka Medu\u0148ky, tyto knihy jsou pro v\u00e1s k dispozici na www.knihovnickamedunky.cz V\u00e1pn\u00edk pat\u0159\u00ed mezi stavebn\u011b i funk\u010dn\u011b nejd\u016fle\u017eit\u011bj\u0161\u00ed prvky lidsk\u00e9ho t\u011bla. Krom\u011b toho, \u017ee tvo\u0159\u00ed podstatnou \u010d\u00e1st struktury kost\u00ed a zub\u016f, je velmi d\u016fle\u017eit\u00fdm regula\u010dn\u00edm prvkem ve v\u0161ech bu\u0148k\u00e1ch. Je kl\u00ed\u010dov\u011b d\u016fle\u017eit\u00fd pro \u010dinnost nerv\u016f a sval\u016f.Vyjmenov\u00e1n\u00ed v\u0161ech funkc\u00ed v\u00e1pn\u00edku by pokrylo celou u\u010debnici fyziologie a biochemie. Jeho jemn\u00e9 regula\u010dn\u00ed funkce jsou v\u0161ak mimo\u0159\u00e1dn\u011b v\u00fdznamn\u00e9 v&nbsp;nervov\u00fdch bu\u0148k\u00e1ch. Mluv\u00edme proto o udr\u017eov\u00e1n\u00ed homeost\u00e1zy v\u00e1pn\u00edku. V\u00e1pn\u00edk m\u00e1 d\u016fle\u017eitou roli i p\u0159i udr\u017eov\u00e1n\u00ed pH krve, p\u016fsob\u00ed proti p\u0159ekyselov\u00e1n\u00ed organismu. V&nbsp;p\u0159\u00edpad\u011b v\u00e1pn\u00edku se jedn\u00e1 o velmi slo\u017eit\u011b regulovan\u00e9 vztahy v&nbsp;nejr\u016fzn\u011bj\u0161\u00edch pochodech, kter\u00e9 nelze pochopit pouze na z\u00e1klad\u011b mno\u017estv\u00ed v\u00e1pn\u00edku stanoven\u00e9ho a\u0165 ji\u017e ve v\u00fd\u017eiv\u011b, v&nbsp;t\u011blesn\u00fdch tekutin\u00e1ch \u010di ve vlasech. Zdroje v\u00e1pn\u00edku v&nbsp;potrav\u011bTradi\u010dn\u011b se jako zdroje v\u00e1pn\u00edku uv\u00e1d\u011bj\u00ed s\u00fdry, jogurt a ml\u00e9ko. Doporu\u010den\u00e1 denn\u00ed d\u00e1vka v\u00e1pn\u00edku je pro dosp\u011bl\u00e9ho u n\u00e1s 800 mg, co\u017e jsou hodnoty srovnateln\u00e9 s&nbsp;RDA v&nbsp;USA. V&nbsp;evropsk\u00fdch zem\u00edch se doporu\u010duje denn\u00ed p\u0159\u00edjem 700\u2013900 mg. Podle americk\u00fdch dietolog\u016f tuto d\u00e1vku v\u00e1pn\u00edku \u010dlov\u011bk z\u00edsk\u00e1, jestli\u017ee zkonzumuje t\u0159i hrnky ml\u00e9ka nebo jogurtu, p\u0159\u00edpadn\u011b s\u00fdr nebo tvaroh v&nbsp;odpov\u00eddaj\u00edc\u00edm mno\u017estv\u00ed.N\u011bkte\u0159\u00ed lid\u00e9 v\u0161ak trp\u00ed nesn\u00e1\u0161enlivost\u00ed ml\u00e9ka kv\u016fli nedostaku enzymu lakt\u00e1zy v&nbsp;jejich st\u0159evech nebo v&nbsp;d\u016fsledku citlivosti na ml\u00e9\u010dnou b\u00edlkovinu kasein. \u0160iroce se diskutuj\u00ed i doporu\u010den\u00ed n\u011bkter\u00fdch v\u00fd\u017eivov\u00fdch poradc\u016f omezit konzumaci ml\u00e9ka a v&nbsp;dosp\u011blosti ml\u00e9ko nekonzumovat. Obsah v\u00e1pn\u00edku v&nbsp;n\u011bkter\u00fdch dal\u0161\u00edch potravin\u00e1ch uv\u00e1d\u00ed tabulka 13.Krom\u011b ml\u00e9\u010dn\u00fdch produkt\u016f jsou to: sezamov\u00e1 sem\u00ednka, sardinky, o\u0159echy, f\u00edky, mandle, m\u00e1k, tofu, fazole, listov\u00e1 zelenina, brokolice, dokonce i pomeran\u010de. V\u00e1pn\u00edk m\u016f\u017eeme z\u00edskat i z&nbsp;listov\u00e9 zeleniny. Jeden hrnek (o objemu 240 ml) list\u016f z&nbsp;pampeli\u0161ky obsahuje 147 mg v\u00e1pn\u00edku.Mimo\u0159\u00e1dn\u011b vydatn\u00fdm zdrojem v\u00e1pn\u00edku jsou sem\u00ednka chia, kter\u00e1 by i se sezamov\u00fdmi sem\u00ednky m\u011bla b\u00fdt ka\u017edodenn\u00ed sou\u010d\u00e1st\u00ed stravy d\u011bt\u00ed i dosp\u011bl\u00fdch. Nezapome\u0148te, \u017ee ke spr\u00e1vn\u00e9mu vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku ve st\u0159ev\u011b pot\u0159ebuje t\u011blo vitamin D3. Zn\u00e1te sem\u00ednka chia?Tato drobn\u00e1 sem\u00ednka \u0161alv\u011bje hisp\u00e1nsk\u00e9 (Salvia hispanica) se v posledn\u00edch letech dost\u00e1vaj\u00ed do pop\u0159ed\u00ed z\u00e1jmu o zdrav\u00e9 potraviny. A\u010d maj\u00ed velikost makov\u00e9ho zrnka, jsou nap\u011bchovan\u00e1 vitaminy, aminokyselinami, b\u00edlkovinami a miner\u00e1ly. Jsou vynikaj\u00edc\u00edm zdrojem vl\u00e1kniny a nejbohat\u0161\u00edm zn\u00e1m\u00fdm rostlinn\u00fdm zdrojem esenci\u00e1ln\u00edch mastn\u00fdch kyselin. Obsahuj\u00ed v\u00e1pn\u00edk, ho\u0159\u010d\u00edk, \u017eelezo, mangan, zinek, drasl\u00edk a fosfor. Zaj\u00edmav\u00fd je i obsah vitamin\u016f B3 (niacin), B6 (pyridoxin) i B9 (fol\u00e1t). Jedna l\u017e\u00edce chia sem\u00ednek obsahuje tolik omega-3 mastn\u00fdch kyselin jako 85 g masa z lososa a je\u0161t\u011b k&nbsp;tomu 5 g vl\u00e1kniny. Uv\u00e1d\u00ed se, \u017ee chia sem\u00ednka maj\u00ed: v\u00edce v\u00e1pn\u00edku ne\u017e ml\u00e9ko, v\u00edce antioxidant\u016f ne\u017e \u010derstv\u00e9 bor\u016fvky, v\u00edce vl\u00e1kniny ne\u017e ovesn\u00e9 vlo\u010dky. Chia sem\u00ednka nejsou n\u00e1ro\u010dn\u00e1 na skladov\u00e1n\u00ed a vydr\u017e\u00ed v suchu dlouhou dobu, ani\u017e by se kazila. M\u016f\u017eeme je p\u0159id\u00e1vat do jak\u00e9hokoliv j\u00eddla, proto\u017ee nemaj\u00ed \u017e\u00e1dnou v\u00fdraznou chu\u0165. Jsou dob\u0159e straviteln\u00e1. Chia sem\u00ednka se daj\u00ed pou\u017e\u00edvat do koktejl\u016f, pol\u00e9vek, ka\u0161\u00ed, sal\u00e1t\u016f i dezert\u016f. Jsou tak\u00e9 skv\u011bl\u00fdm zahu\u0161\u0165ovadlem. Neobsahuj\u00ed lepek ani cholesterol.Sem\u00ednka m\u016f\u017eeme konzumovat tak, jak jsou, pouze je p\u0159isypat do j\u00eddla, m\u016f\u017eeme je namo\u010dit do vody a nechat nabobtnat. Vytrvalostn\u00ed b\u011b\u017eci pr\u00fd maj\u00ed v&nbsp;oblib\u011b n\u00e1poj chia fresca, kter\u00fd se p\u0159iprav\u00ed namo\u010den\u00edm 1 l\u017e\u00edce chia sem\u00ednek do 250\u2013300 ml studen\u00e9 vody a p\u0159id\u00e1 se \u0161\u0165\u00e1va z&nbsp;citronu nebo limetky. Tento n\u00e1poj je vhodn\u00fd i proti p\u0159ekyselen\u00ed organismu.&nbsp; Chutn\u00fd a zdrav\u00fd koktejl se p\u0159iprav\u00ed rozmixov\u00e1n\u00edm 1 l\u017e\u00edce chia sem\u00ednek, 1 mal\u00e9 okurky, m\u016f\u017eeme p\u0159idat p\u00e1r sn\u00edtek petr\u017eele, kopru nebo m\u00e1ty, list kade\u0159\u00e1vku nebo hl\u00e1vkov\u00e9ho sal\u00e1tu. Nedostatek v\u00e1pn\u00edkuTradi\u010dn\u011b se uv\u00e1d\u00ed, \u017ee nedostatek v\u00e1pn\u00edku se projevuje ve stavb\u011b kost\u00ed. Je proto mimo\u0159\u00e1dn\u011b d\u016fle\u017eit\u00fd p\u0159i v\u00fdvoji d\u011bt\u00ed. Kosti p\u0159edstavuj\u00ed metabolicky aktivn\u00ed tk\u00e1\u0148, a pokud m\u00e1 t\u011blo nedostate\u010dn\u00fd p\u0159\u00edjem v\u00e1pn\u00edku, uvol\u0148uje se pro pot\u0159eby jin\u00fdch tk\u00e1n\u00ed pr\u00e1v\u011b z&nbsp;kost\u00ed. Organismus toti\u017e mus\u00ed udr\u017eovat st\u00e1lou hladinu v\u00e1pn\u00edku v&nbsp;krvi. K&nbsp;jeho vst\u0159eb\u00e1v\u00e1n\u00ed ve st\u0159evech je nezbytn\u00fd vitamin D3. Nedostatek v\u00e1pn\u00edku je proto spojov\u00e1n s&nbsp;nedostatkem slune\u010dn\u00edho z\u00e1\u0159en\u00ed a tohoto vitaminu, co\u017e se u n\u011bkter\u00fdch podvy\u017eiven\u00fdch d\u011bt\u00ed m\u016f\u017ee projevovat jako k\u0159ivice. N\u011bkter\u00e9 d\u011bti maj\u00ed zvl\u00e1\u0161tn\u00ed apetyt \u2013 s chut\u00ed olizuj\u00ed om\u00edtku na zdi nebo se krm\u00ed hl\u00ednou. Odborn\u00edci toto chov\u00e1n\u00ed naz\u00fdvaj\u00ed syndromem pica (\u010dti pika). Pokud u sv\u00fdch d\u011bt\u00ed zjist\u00edte neobvykl\u00e9 chut\u011b na \u201eom\u00edtku\u201c, pak to zpravidla signalizuje zv\u00fd\u0161enou pot\u0159ebu v\u00e1pn\u00edku. Osteopor\u00f3zaV pokro\u010dilej\u0161\u00edm v\u011bku se m\u016f\u017ee objevovat \u0159\u00eddnut\u00ed kost\u00ed \u2013 osteopor\u00f3za. V d\u016fsledku osteopor\u00f3zy si pr\u00fd ka\u017edou hodinu zlom\u00ed kr\u010dek stehenn\u00ed kosti dva lid\u00e9, p\u0159i\u010dem\u017e a\u017e 20 % pacient\u016f b\u011bhem n\u00e1sleduj\u00edc\u00edho roku zem\u0159e na dal\u0161\u00ed komplikace. Zlomeninu souvisej\u00edc\u00ed s osteopor\u00f3zou utrp\u00ed ve sv\u00e9m \u017eivot\u011b 30\u201350 % \u017een a 15\u201330 % mu\u017e\u016f. V EU trp\u00ed t\u00edmto onemocn\u011bn\u00edm 22 milion\u016f \u017een. Toto onemocn\u011bn\u00ed je jim nej\u010dast\u011bji diagnostikov\u00e1no po p\u0159echodu, kdy ztr\u00e1cej\u00ed ochranu poskytovanou \u017eensk\u00fdmi pohlavn\u00edmi hormony, estrogeny. Prevence i l\u00e9\u010dba spo\u010d\u00edv\u00e1 ve zdrav\u00e9m \u017eivotn\u00edm stylu. Podstatn\u00fd je dostate\u010dn\u00fd p\u0159\u00edjem vitaminu D3 a v\u00e1pn\u00edku, jeho\u017e DDD nutn\u00e1 k prevenci onemocn\u011bn\u00ed je 1000 mg a \u017een\u00e1m po menopauze ji stanovuje WHO DDD na 1300 mg. U \u010desk\u00fdch \u017een je v\u0161ak pr\u016fm\u011brn\u00fd p\u0159\u00edjem v\u00e1pn\u00edku ze stravy necel\u00fdch 500 mg denn\u011b a doporu\u010den\u00e9ho denn\u00edho p\u0159\u00edjmu nedosahuje 78 % \u010desk\u00fdch \u017een. &nbsp;N\u011bkte\u0159\u00ed badatel\u00e9 se domn\u00edvaj\u00ed, \u017ee riziko osteopor\u00f3zy m\u016f\u017ee za\u010d\u00ednat ji\u017e p\u0159i nedostatku v\u00e1pn\u00edku v&nbsp;d\u011btstv\u00ed a dosp\u00edv\u00e1n\u00ed jak v&nbsp;d\u016fsledku n\u00edzk\u00e9ho p\u0159\u00edjmu v\u00e1pn\u00edku, tak v&nbsp;d\u016fsledku slo\u017eit\u00fdch hormon\u00e1ln\u00edch poruch.K doporu\u010den\u00fdm preventivn\u00edm aktivit\u00e1m zat\u011b\u017euj\u00edc\u00edm kostru pat\u0159\u00ed p\u0159edev\u0161\u00edm ka\u017edodenn\u00ed ch\u016fze a krom\u011b b\u011b\u017en\u00fdch denn\u00edch \u010dinnost\u00ed i odporov\u00fd (silov\u00fd) tr\u00e9nink s c\u00edlem zastaven\u00ed fyziologick\u00e9ho ub\u00fdv\u00e1n\u00ed svalov\u00e9 hmoty, p\u0159\u00edpadn\u011b jej\u00edho lehk\u00e9ho nav\u00fd\u0161en\u00ed.<\/p>\n","protected":false},"author":3,"featured_media":3095,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28,1,31,33,10],"tags":[],"class_list":["post-5880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-knihovnicka-medunky","category-medunka","category-pro-inspiraci","category-rady-a-tipy","category-zdravi"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/5880","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/comments?post=5880"}],"version-history":[{"count":4,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/5880\/revisions"}],"predecessor-version":[{"id":5885,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/5880\/revisions\/5885"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media\/3095"}],"wp:attachment":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media?parent=5880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/categories?post=5880"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/tags?post=5880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}