{"id":6159,"date":"2022-03-26T18:00:00","date_gmt":"2022-03-26T18:00:00","guid":{"rendered":"https:\/\/www.mojemedunka.cz\/?p=6159"},"modified":"2022-03-14T17:31:52","modified_gmt":"2022-03-14T17:31:52","slug":"z-breznove-medunky-abeceda-zdravych-potravin-svestky-tresne-visne","status":"publish","type":"post","link":"https:\/\/www.mojemedunka.cz\/index.php\/2022\/03\/26\/z-breznove-medunky-abeceda-zdravych-potravin-svestky-tresne-visne\/","title":{"rendered":"Z b\u0159eznov\u00e9 Medu\u0148ky: Abeceda zdrav\u00fdch potravin: \u0160vestky, t\u0159e\u0161n\u011b, vi\u0161n\u011b\u2026"},"content":{"rendered":"\n

Seri\u00e1l Abeceda zdrav\u00fdch potravin pro Medu\u0148ku ka\u017ed\u00fd m\u011bs\u00edc p\u0159ipravuje naturopatka Iveta Kulh\u00e1nkov\u00e1. V b\u0159eznov\u00e9m \u010d\u00edsle (kter\u00e9 si st\u00e1le m\u016f\u017eete koupit v PNS nebo si ho p\u0159e\u010d\u00edst na emedunka.cz<\/a> – pokud je v\u00e1m bli\u017e\u0161\u00ed elektronick\u00e1 verze) se autorka v\u011bnuje \u0161vestk\u00e1m, t\u0159e\u0161n\u00edm a vi\u0161n\u00edm – zkr\u00e1tka skv\u011bl\u00fdm plod\u016fm, kter\u00e9 m\u00e1me r\u00e1di a\u0165 natrhan\u00e9 rovnou ze stromu nebo zpracovan\u00e9 do r\u016fzn\u00fdch dobrot…<\/strong><\/p>\n\n\n\n

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\u0160vestky, t\u0159e\u0161n\u011b, vi\u0161n\u011b a umeboshi \u0161vesti\u010dky\u2026 Maj\u00ed tyhle plody spole\u010dn\u00e9ho n\u011bco v\u00edc ne\u017e jen posloupnost v potravinov\u00e9 abeced\u011b? Ano! V\u0161echny jsou peckovice a p\u0159in\u00e1\u0161ej\u00ed \u0159adu zdravotn\u00edch benefit\u016f. T\u0159e\u0161n\u011b a vi\u0161n\u011b nap\u0159\u00edklad pom\u00e1haj\u00ed p\u0159i dn\u011b, \u0161vestky i umeboshi zase mohou podpo\u0159it za\u017e\u00edv\u00e1n\u00ed. V\u0161echny si zaslou\u017e\u00ed na\u0161i pozornost.<\/strong><\/p>\n\n\n\n

T\u0159e\u0161n\u011b a vi\u0161n\u011b<\/strong>
Podobn\u00e9 vzhledem, li\u0161\u00ed se drobn\u011b chut\u00ed. Tyhle \u017e\u00edhan\u00e9, r\u016f\u017eov\u00e9, \u010derven\u00e9, rud\u00e9, temn\u011b rud\u00e9 a\u017e \u010dern\u00e9 kr\u00e1sky jsou ozdobou na\u0161ich zahrad a pot\u011b\u0161en\u00edm nejen pro d\u011bti a nenechav\u00e9 drozdy. Jsou pln\u00e9 antioxidant\u016f, ORAC sk\u00f3re \u0161\u0165\u00e1vy z \u010dern\u00fdch t\u0159e\u0161n\u00ed je 2370, co\u017e sice nedosahuje takov\u00fdch hodnot jako aronie nebo bor\u016fvky, ale po\u0159\u00e1d je o co st\u00e1t. Za toto sk\u00f3re vd\u011b\u010d\u00ed mj. antokyan\u016fm, d\u00edky nim\u017e maj\u00ed svou (nejen) tmavou barvu. D\u00e1le obsahuj\u00ed vl\u00e1kninu, vitamin C, drasl\u00edk, men\u0161\u00ed mno\u017estv\u00ed vitamin\u016f B, K a A, cholinu, ho\u0159\u010d\u00edku, m\u011bdi a manganu. Zejm\u00e9na vi\u0161n\u011b jsou tak\u00e9 zdrojem melatoninu.
Co n\u00e1m t\u0159e\u0161n\u011b nab\u00edzej\u00ed? Obsahem vitaminu C podpo\u0159\u00ed imunitu, regeneraci i pru\u017enost poko\u017eky, drasl\u00edk je d\u016fle\u017eit\u00fd pro p\u0159enos nervov\u00fdch spoj\u016f, reguluje stahy sval\u016f i krevn\u00ed tlak. Pravidelnou konzumac\u00ed vi\u0161n\u00ed a t\u0159e\u0161n\u00ed (nebo \u010derstv\u00e9ho neslazen\u00e9ho d\u017eusu) m\u016f\u017eete p\u0159isp\u011bt k prevenci rozvoje kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed, ale i Alzheimerovy \u010di Parkinsonovy choroby. Antioxidanty chr\u00e1n\u00ed p\u0159ed v\u00fd\u0161e uveden\u00fdmi probl\u00e9my i p\u0159ed p\u0159ed\u010dasn\u00fdm st\u00e1rnut\u00edm. Oba druhy ovoce obsahuj\u00ed i protiz\u00e1n\u011btliv\u00e9 flavonoidy, co\u017e je dal\u0161\u00ed d\u016fvod si na nich smlsnout, proto\u017ee z\u00e1n\u011bt se m\u016f\u017ee projevovat velmi pozvolna a nen\u00e1padn\u011b. Antokyany nap\u0159\u00edklad blokuj\u00ed aktivitu enzym\u016f, kter\u00e9 podporuj\u00ed z\u00e1n\u011bt. Vi\u0161n\u011b a jejich \u0161\u0165\u00e1va obsahuj\u00ed slou\u010deniny, kter\u00e9 pom\u00e1haj\u00ed regeneraci sval\u016f zejm\u00e9na po vytrvalostn\u00edm sportu (jako je cyklistika nebo b\u011bh). Uv\u00e1d\u00ed se, \u017ee konzumace vi\u0161\u0148ov\u00e9 \u0161\u0165\u00e1vy nebo vi\u0161\u0148ov\u00e9ho pr\u00e1\u0161ku pom\u00e1h\u00e1 dokonce zlep\u0161it v\u00fdkon. Konzumaci v\u011bt\u0161\u00edho mno\u017estv\u00ed \u010derstv\u00fdch plod\u016f bych p\u0159ed sportovn\u00edm v\u00fdkonem \u00fapln\u011b nedoporu\u010dila, zvl\u00e1\u0161\u0165 proto, \u017ee byste museli sn\u00edst zhruba 100 kousk\u016f, abyste dos\u00e1hli k\u00fd\u017een\u00e9ho efektu.
Vi\u0161n\u011b tak\u00e9 pat\u0159\u00ed mezi potraviny vhodn\u00e9 pro osoby trp\u00edc\u00ed dnou (d\u00edky protiz\u00e1n\u011btliv\u00fdm a antioxida\u010dn\u00edm slou\u010denin\u00e1m). Sni\u017euj\u00ed mno\u017estv\u00ed mo\u010doviny v plazm\u011b (cca b\u011bhem 5 hodin po konzumaci) a zvy\u0161uj\u00ed i jej\u00ed vylu\u010dov\u00e1n\u00ed. Uv\u00e1d\u00ed se, \u017ee kombinace vi\u0161\u0148ov\u00e9 \u0161\u0165\u00e1vy s l\u00e9kem allopurinolem sni\u017euje \u010detnost atak\u016f dny.
Obsa\u017een\u00fd melatonin je hormon, kter\u00fd n\u00e1m pom\u00e1h\u00e1 regulovat cirkadi\u00e1ln\u00ed rytmus a podpo\u0159it sp\u00e1nek. Pokud byste u\u017e\u00edvali nap\u0159\u00edklad koncentrovan\u00fd dopln\u011bk z vi\u0161n\u00ed, v\u00e1\u0161 sp\u00e1nek by se m\u011bl zlep\u0161it. Pravideln\u00e1 dlouhodob\u00e1 konzumace vi\u0161n\u00ed m\u016f\u017ee tak\u00e9 ke kvalit\u011b sp\u00e1nku p\u0159isp\u011bt. Ov\u0161em pokud byste jedli vi\u0161n\u011b p\u0159ed span\u00edm, je riziko, \u017ee se naopak v\u00e1\u0161 sp\u00e1nek zhor\u0161\u00ed, vi\u0161n\u011b obsahuj\u00ed vodu, co\u017e v\u00e1s m\u016f\u017ee nutit chodit na toaletu.
Mezi dal\u0161\u00ed benefity konzumace vi\u0161n\u00ed pat\u0159\u00ed ni\u017e\u0161\u00ed ukl\u00e1d\u00e1n\u00ed tuk\u016f v oblasti b\u0159icha, sn\u00ed\u017een\u00ed hladiny cholesterolu, triglycerid\u016f a cukru v krvi, tak\u017ee vi\u0161n\u011b rozhodn\u011b lze doporu\u010dit diabetik\u016fm, kter\u00fdm prosp\u011bje i obsa\u017een\u00e1 vl\u00e1knina. Ta podpo\u0159\u00ed zdrav\u00ed na\u0161eho za\u017e\u00edvac\u00edho \u00fastroj\u00ed. Nezapome\u0148te ale, jak u\u017e \u0159\u00edkaly na\u0161e babi\u010dky, \u017ee \u2026\u201cna t\u0159e\u0161n\u011b se nesm\u00ed p\u00edt“. T\u0159e\u0161n\u011b jsou toti\u017e p\u0159i styku s vodou n\u00e1chyln\u00e9 ke kva\u0161en\u00ed a voda nav\u00edc zv\u011bt\u0161uje jejich objem, co\u017e pot\u00e9 vede k bolestem b\u0159icha.<\/p>\n\n\n\n

T\u0159e\u0161n\u011b a vi\u0161n\u011b v kuchyni<\/strong>
Mysl\u00edm, \u017ee v kuchyni jsou t\u0159e\u0161n\u011b i vi\u0161n\u011b nejlep\u0161\u00ed \u010derstv\u00e9 a samotn\u00e9. M\u016f\u017eete je p\u0159idat do ovocn\u00fdch sal\u00e1t\u016f, p\u00e1r kuli\u010dek se hod\u00ed i k ochucen\u00ed vody, z pyr\u00e9 si ud\u011bl\u00e1te dobrou zmrzlinu nebo p\u0159esn\u00edd\u00e1vku. Ochut\u00ed jakoukoli sladkou ka\u0161i, jogurt, buchtu. P\u0159ebytky se daj\u00ed snadno zamrazit a pak funguj\u00ed jako studen\u00e1 a z\u00e1rove\u0148 zdrav\u00e1 pochoutka, kdy\u017e v\u00e1s hodn\u00ed chu\u0165 na sladk\u00e9. Na zimu si je m\u016f\u017eete uchovat ve form\u011b kompotu (pokud se chcete vyhnout p\u0159idan\u00e9mu cukru, zava\u0159ujte na sucho). J\u00e1 m\u00e1m nejrad\u011bji t\u0159e\u0161\u0148ovou nebo vi\u0161\u0148ovou chia marmel\u00e1du a dom\u00e1c\u00ed griotku, kterou rozd\u00e1v\u00e1me jako v\u00e1no\u010dn\u00ed d\u00e1rek. Na marmel\u00e1du lze pou\u017e\u00edt vi\u0161n\u011b i t\u0159e\u0161n\u011b, ka\u017ed\u00e1 je tro\u0161ku jin\u00e1, ale ob\u011b jsou v\u00fdborn\u00e9. Hod\u00ed se do jogurtu, je dobr\u00e1 i na pe\u010divu. L\u00edb\u00ed se mi, \u017ee neobsahuje \u017e\u00e1dn\u00e9 chemik\u00e1lie a naopak v\u00edce vl\u00e1kniny a \u017eivin d\u00edky chia sem\u00ednk\u016fm.<\/p>\n\n\n\n

Vi\u0161\u0148ov\u00e1 chia marmel\u00e1da<\/strong>
Pot\u0159ebujeme: 1 kg vi\u0161n\u00ed, 300 g cukru, 1\/2 vanilkov\u00e9ho lusku, 100 g chia sem\u00ednek
Postup: Vypeckovan\u00e9 vi\u0161n\u011b spolu s cukrem nasypeme do velk\u00e9ho hrnce, kam p\u0159id\u00e1me i rozkrojen\u00fd vanilkov\u00fd lusk. Na m\u00edrn\u00e9m ohni va\u0159\u00edme cca 20 minut, pak vynd\u00e1me lusk, p\u0159isypeme chia sem\u00ednka, d\u016fkladn\u011b prom\u00edch\u00e1me a va\u0159\u00edme je\u0161t\u011b cca 5 – 10 minut. Vzniklou marmel\u00e1dou pln\u00edme \u010dist\u00e9 sklenice, uzav\u0159eme a j\u00e1 v\u017edy stav\u00edm na v\u00ed\u010dko a bal\u00edm do deky, kde nech\u00e1m marmel\u00e1du vychladnout.<\/p>\n\n\n\n

Vi\u0161\u0148ov\u00e1 griotka<\/strong>
Zkou\u0161eli jsme ji p\u0159ipravit z vi\u0161n\u00ed i t\u0159e\u0161n\u00ed, s rumem, vodou, cukrem, ale nejlep\u0161\u00ed je kombinace vi\u0161n\u00ed, nezdrav\u00e9ho mno\u017estv\u00ed cukru a slivovice. Pom\u011bry v\u00e1m ne\u0159eknu, zkr\u00e1tka \u201ep\u0159im\u011b\u0159en\u011b p\u0159im\u011b\u0159en\u011b“.<\/p>\n\n\n\n

\u0160vestky<\/strong>
Pod\u00edvejme se na \u0161vestky a blumy, kter\u00e9 jsou sice botanicky odli\u0161n\u00e9, ale z na\u0161eho hlediska velmi podobn\u00e9. Vzhledem i nutri\u010dn\u00edmi benefity.
Oba dva druhy ovoce obsahuj\u00ed pom\u011brn\u011b dost vl\u00e1kniny, vitaminy K, B, A, C, drasl\u00edk, m\u011b\u010f, mangan, fosfor a ho\u0159\u010d\u00edk. \u0160vestky obsahuj\u00ed o n\u011bco v\u00edce vitaminu K, vl\u00e1kniny a sacharid\u016f, blumy obsahuj\u00ed v\u00edce vitamin\u016f skupiny B a miner\u00e1l\u016f.
Nejzn\u00e1m\u011bj\u0161\u00ed zdravotn\u00ed p\u016fsoben\u00ed \u0161vestek je schopnost ulevit od z\u00e1cpy. Pou\u017e\u00edt m\u016f\u017eete \u0161\u0165\u00e1vu, pravideln\u011b konzumovat su\u0161en\u00e9 \u0161vestky (ale nezapom\u00ednejte dostate\u010dn\u011b zap\u00edjet vodou), \u010derstv\u00e9 \u0161vestky, namo\u010dit su\u0161en\u00e9 \u0161vestky p\u0159es noc do vody a vodu p\u00edt (vhodn\u00e9 zejm\u00e9na pro mal\u00e9 d\u011bti) a \u0161vestky j\u00edst. Proj\u00edmav\u00e9 p\u016fsoben\u00ed je d\u00e1no jednak velk\u00fdm obsahem nerozpustn\u00e9 vl\u00e1kniny, kter\u00e1 pom\u00e1h\u00e1 zv\u011bt\u0161ovat objem stolice, ale i sorbitolem, kter\u00fd je p\u0159irozen\u011b laxativn\u00ed. Konzumace su\u0161en\u00fdch \u0161vestek se doporu\u010duje i t\u011bhotn\u00fdm \u017een\u00e1m, kter\u00e9 m\u016f\u017ee z\u00e1cpa tak\u00e9 tr\u00e1pit. Nadm\u011brn\u00e1 konzumace zejm\u00e9na \u010derstv\u00fdch \u0161vestek ov\u0161em m\u016f\u017ee vyvolat pr\u016fjem.
ORAC su\u0161en\u00fdch \u0161vestek je 8059, co\u017e je srovnateln\u00e9 nap\u0159\u00edklad s \u010dern\u00fdm ryb\u00edzem a znamen\u00e1 to pom\u011brn\u011b slu\u0161nou schopnost vychyt\u00e1vat voln\u00e9 kysl\u00edkat\u00e9 radik\u00e1ly. Poj\u00edd\u00e1n\u00ed \u0161vestek pom\u00e1h\u00e1 proti z\u00e1n\u011bt\u016fm i st\u00e1rnut\u00ed. Polyfenolick\u00e9 slou\u010deniny, kam pat\u0159\u00ed ve \u0161vestk\u00e1ch obsa\u017een\u00e9 antokyany (d\u00e1le flavanoly, flavonoly, flavanony a isoflavanony), pom\u00e1haj\u00ed p\u0159edch\u00e1zet kardiovaskul\u00e1rn\u00edm onemocn\u011bn\u00edm, n\u011bkter\u00fdm druh\u016fm rakoviny, neurodegenerativn\u00edm chorob\u00e1m jako Alzheimerova a Parkinsonova choroba, alergi\u00edm a diabetu. Tak\u017ee v\u0161echno toto ovoce je vlastn\u011b skv\u011bl\u00e9 v prevenci civiliza\u010dn\u00edch onemocn\u011bn\u00ed. \u0160vestky nap\u0159\u00edklad pom\u00e1haj\u00ed sni\u017eovat hladinu LDL cholesterolu a krevn\u00edho tlaku.
\u0160vestky mohou prosp\u00edvat diabetik\u016fm d\u00edky vy\u0161\u0161\u00edmu obsahu vl\u00e1kniny i schopnosti ovlivnit hladinu hormonu adiponektinu, kter\u00fd je d\u016fle\u017eit\u00fd pro regulaci hladiny krevn\u00edho cukru.
M\u00e9n\u011b zn\u00e1m\u00e1 je skute\u010dnost, \u017ee \u0161vestky prosp\u00edvaj\u00ed zdrav\u00ed kost\u00ed, mimo jin\u00e9 d\u00edky obsahu pro kosti d\u016fle\u017eit\u00e9ho vitaminu K, fosforu, ho\u0159\u010d\u00edku a drasl\u00edku. Velmi obl\u00edben\u00e1 kombinace \u0161vestky – m\u00e1k pak bude pro kosti b\u00e1je\u010dn\u00e1, proto\u017ee m\u00e1k je bohat\u00fd na v\u00e1pn\u00edk. Kdy\u017e si d\u00e1te \u0161vestko-makov\u00fd kol\u00e1\u010d na slun\u00ed\u010dku, z\u00edsk\u00e1te nav\u00edc vitamin D, kter\u00fd pot\u0159ebujeme pro zabudov\u00e1n\u00ed v\u00e1pn\u00edk\u016f do kost\u00ed.
Mysl\u00edm, \u017ee se \u0161vestkami m\u00e1 zku\u0161enost ka\u017ed\u00e1 kucha\u0159ka. Pe\u010deme kol\u00e1\u010de (nejl\u00e9pe s m\u00e1kem), va\u0159\u00edme bramborov\u00e9 knedl\u00edky pln\u011bn\u00e9 \u0161vestkami a sypan\u00e9 m\u00e1kem nebo povidla – lze p\u0159ipravit i bez cukru. \u0160vestky se hod\u00ed i k masu, do sal\u00e1t\u016f, su\u0161en\u00e9 do r\u016fzn\u00fdch muesli a granola sm\u011bs\u00ed. Vyu\u017eijete je, i kdy\u017e budete p\u0159ipravovat kapra na \u010derno, nebo se i s mandlemi hod\u00ed do r\u016fzn\u00fdch n\u00e1divek, ale i sal\u00e1t\u016f. P\u0159\u00edpadn\u011b t\u0159eba s pomeran\u010di k r\u016fzn\u00fdm druh\u016fm masa. Skv\u011bl\u00e9 jsou i samotn\u00e9 pln\u011bn\u00e9 mandl\u00ed, co\u017e je vlastn\u011b m\u016fj tip na velmi rychl\u00e9 a zdrav\u00e9 v\u00e1no\u010dn\u00ed cukrov\u00ed…<\/p>\n","protected":false},"excerpt":{"rendered":"

Seri\u00e1l Abeceda zdrav\u00fdch potravin pro Medu\u0148ku ka\u017ed\u00fd m\u011bs\u00edc p\u0159ipravuje naturopatka Iveta Kulh\u00e1nkov\u00e1. V b\u0159eznov\u00e9m \u010d\u00edsle (kter\u00e9 si st\u00e1le m\u016f\u017eete koupit v PNS nebo si ho p\u0159e\u010d\u00edst na emedunka.cz – pokud je v\u00e1m bli\u017e\u0161\u00ed elektronick\u00e1 verze) se autorka v\u011bnuje \u0161vestk\u00e1m, t\u0159e\u0161n\u00edm a vi\u0161n\u00edm – zkr\u00e1tka skv\u011bl\u00fdm plod\u016fm, kter\u00e9 m\u00e1me r\u00e1di a\u0165 natrhan\u00e9 rovnou ze stromu nebo zpracovan\u00e9 do r\u016fzn\u00fdch dobrot… \u0160vestky, t\u0159e\u0161n\u011b, vi\u0161n\u011b a umeboshi \u0161vesti\u010dky\u2026 Maj\u00ed tyhle plody spole\u010dn\u00e9ho n\u011bco v\u00edc ne\u017e jen posloupnost v potravinov\u00e9 abeced\u011b? Ano! V\u0161echny jsou peckovice a p\u0159in\u00e1\u0161ej\u00ed \u0159adu zdravotn\u00edch benefit\u016f. T\u0159e\u0161n\u011b a vi\u0161n\u011b nap\u0159\u00edklad pom\u00e1haj\u00ed p\u0159i dn\u011b, \u0161vestky i umeboshi zase mohou podpo\u0159it za\u017e\u00edv\u00e1n\u00ed. V\u0161echny si zaslou\u017e\u00ed na\u0161i pozornost. T\u0159e\u0161n\u011b a vi\u0161n\u011bPodobn\u00e9 vzhledem, li\u0161\u00ed se drobn\u011b chut\u00ed. Tyhle \u017e\u00edhan\u00e9, r\u016f\u017eov\u00e9, \u010derven\u00e9, rud\u00e9, temn\u011b rud\u00e9 a\u017e \u010dern\u00e9 kr\u00e1sky jsou ozdobou na\u0161ich zahrad a pot\u011b\u0161en\u00edm nejen pro d\u011bti a nenechav\u00e9 drozdy. Jsou pln\u00e9 antioxidant\u016f, ORAC sk\u00f3re \u0161\u0165\u00e1vy z \u010dern\u00fdch t\u0159e\u0161n\u00ed je 2370, co\u017e sice nedosahuje takov\u00fdch hodnot jako aronie nebo bor\u016fvky, ale po\u0159\u00e1d je o co st\u00e1t. Za toto sk\u00f3re vd\u011b\u010d\u00ed mj. antokyan\u016fm, d\u00edky nim\u017e maj\u00ed svou (nejen) tmavou barvu. D\u00e1le obsahuj\u00ed vl\u00e1kninu, vitamin C, drasl\u00edk, men\u0161\u00ed mno\u017estv\u00ed vitamin\u016f B, K a A, cholinu, ho\u0159\u010d\u00edku, m\u011bdi a manganu. Zejm\u00e9na vi\u0161n\u011b jsou tak\u00e9 zdrojem melatoninu.Co n\u00e1m t\u0159e\u0161n\u011b nab\u00edzej\u00ed? Obsahem vitaminu C podpo\u0159\u00ed imunitu, regeneraci i pru\u017enost poko\u017eky, drasl\u00edk je d\u016fle\u017eit\u00fd pro p\u0159enos nervov\u00fdch spoj\u016f, reguluje stahy sval\u016f i krevn\u00ed tlak. Pravidelnou konzumac\u00ed vi\u0161n\u00ed a t\u0159e\u0161n\u00ed (nebo \u010derstv\u00e9ho neslazen\u00e9ho d\u017eusu) m\u016f\u017eete p\u0159isp\u011bt k prevenci rozvoje kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed, ale i Alzheimerovy \u010di Parkinsonovy choroby. Antioxidanty chr\u00e1n\u00ed p\u0159ed v\u00fd\u0161e uveden\u00fdmi probl\u00e9my i p\u0159ed p\u0159ed\u010dasn\u00fdm st\u00e1rnut\u00edm. Oba druhy ovoce obsahuj\u00ed i protiz\u00e1n\u011btliv\u00e9 flavonoidy, co\u017e je dal\u0161\u00ed d\u016fvod si na nich smlsnout, proto\u017ee z\u00e1n\u011bt se m\u016f\u017ee projevovat velmi pozvolna a nen\u00e1padn\u011b. Antokyany nap\u0159\u00edklad blokuj\u00ed aktivitu enzym\u016f, kter\u00e9 podporuj\u00ed z\u00e1n\u011bt. Vi\u0161n\u011b a jejich \u0161\u0165\u00e1va obsahuj\u00ed slou\u010deniny, kter\u00e9 pom\u00e1haj\u00ed regeneraci sval\u016f zejm\u00e9na po vytrvalostn\u00edm sportu (jako je cyklistika nebo b\u011bh). Uv\u00e1d\u00ed se, \u017ee konzumace vi\u0161\u0148ov\u00e9 \u0161\u0165\u00e1vy nebo vi\u0161\u0148ov\u00e9ho pr\u00e1\u0161ku pom\u00e1h\u00e1 dokonce zlep\u0161it v\u00fdkon. Konzumaci v\u011bt\u0161\u00edho mno\u017estv\u00ed \u010derstv\u00fdch plod\u016f bych p\u0159ed sportovn\u00edm v\u00fdkonem \u00fapln\u011b nedoporu\u010dila, zvl\u00e1\u0161\u0165 proto, \u017ee byste museli sn\u00edst zhruba 100 kousk\u016f, abyste dos\u00e1hli k\u00fd\u017een\u00e9ho efektu.Vi\u0161n\u011b tak\u00e9 pat\u0159\u00ed mezi potraviny vhodn\u00e9 pro osoby trp\u00edc\u00ed dnou (d\u00edky protiz\u00e1n\u011btliv\u00fdm a antioxida\u010dn\u00edm slou\u010denin\u00e1m). Sni\u017euj\u00ed mno\u017estv\u00ed mo\u010doviny v plazm\u011b (cca b\u011bhem 5 hodin po konzumaci) a zvy\u0161uj\u00ed i jej\u00ed vylu\u010dov\u00e1n\u00ed. Uv\u00e1d\u00ed se, \u017ee kombinace vi\u0161\u0148ov\u00e9 \u0161\u0165\u00e1vy s l\u00e9kem allopurinolem sni\u017euje \u010detnost atak\u016f dny.Obsa\u017een\u00fd melatonin je hormon, kter\u00fd n\u00e1m pom\u00e1h\u00e1 regulovat cirkadi\u00e1ln\u00ed rytmus a podpo\u0159it sp\u00e1nek. Pokud byste u\u017e\u00edvali nap\u0159\u00edklad koncentrovan\u00fd dopln\u011bk z vi\u0161n\u00ed, v\u00e1\u0161 sp\u00e1nek by se m\u011bl zlep\u0161it. Pravideln\u00e1 dlouhodob\u00e1 konzumace vi\u0161n\u00ed m\u016f\u017ee tak\u00e9 ke kvalit\u011b sp\u00e1nku p\u0159isp\u011bt. Ov\u0161em pokud byste jedli vi\u0161n\u011b p\u0159ed span\u00edm, je riziko, \u017ee se naopak v\u00e1\u0161 sp\u00e1nek zhor\u0161\u00ed, vi\u0161n\u011b obsahuj\u00ed vodu, co\u017e v\u00e1s m\u016f\u017ee nutit chodit na toaletu.Mezi dal\u0161\u00ed benefity konzumace vi\u0161n\u00ed pat\u0159\u00ed ni\u017e\u0161\u00ed ukl\u00e1d\u00e1n\u00ed tuk\u016f v oblasti b\u0159icha, sn\u00ed\u017een\u00ed hladiny cholesterolu, triglycerid\u016f a cukru v krvi, tak\u017ee vi\u0161n\u011b rozhodn\u011b lze doporu\u010dit diabetik\u016fm, kter\u00fdm prosp\u011bje i obsa\u017een\u00e1 vl\u00e1knina. Ta podpo\u0159\u00ed zdrav\u00ed na\u0161eho za\u017e\u00edvac\u00edho \u00fastroj\u00ed. Nezapome\u0148te ale, jak u\u017e \u0159\u00edkaly na\u0161e babi\u010dky, \u017ee \u2026\u201cna t\u0159e\u0161n\u011b se nesm\u00ed p\u00edt“. T\u0159e\u0161n\u011b jsou toti\u017e p\u0159i styku s vodou n\u00e1chyln\u00e9 ke kva\u0161en\u00ed a voda nav\u00edc zv\u011bt\u0161uje jejich objem, co\u017e pot\u00e9 vede k bolestem b\u0159icha. T\u0159e\u0161n\u011b a vi\u0161n\u011b v kuchyniMysl\u00edm, \u017ee v kuchyni jsou t\u0159e\u0161n\u011b i vi\u0161n\u011b nejlep\u0161\u00ed \u010derstv\u00e9 a samotn\u00e9. M\u016f\u017eete je p\u0159idat do ovocn\u00fdch sal\u00e1t\u016f, p\u00e1r kuli\u010dek se hod\u00ed i k ochucen\u00ed vody, z pyr\u00e9 si ud\u011bl\u00e1te dobrou zmrzlinu nebo p\u0159esn\u00edd\u00e1vku. Ochut\u00ed jakoukoli sladkou ka\u0161i, jogurt, buchtu. P\u0159ebytky se daj\u00ed snadno zamrazit a pak funguj\u00ed jako studen\u00e1 a z\u00e1rove\u0148 zdrav\u00e1 pochoutka, kdy\u017e v\u00e1s hodn\u00ed chu\u0165 na sladk\u00e9. Na zimu si je m\u016f\u017eete uchovat ve form\u011b kompotu (pokud se chcete vyhnout p\u0159idan\u00e9mu cukru, zava\u0159ujte na sucho). J\u00e1 m\u00e1m nejrad\u011bji t\u0159e\u0161\u0148ovou nebo vi\u0161\u0148ovou chia marmel\u00e1du a dom\u00e1c\u00ed griotku, kterou rozd\u00e1v\u00e1me jako v\u00e1no\u010dn\u00ed d\u00e1rek. Na marmel\u00e1du lze pou\u017e\u00edt vi\u0161n\u011b i t\u0159e\u0161n\u011b, ka\u017ed\u00e1 je tro\u0161ku jin\u00e1, ale ob\u011b jsou v\u00fdborn\u00e9. Hod\u00ed se do jogurtu, je dobr\u00e1 i na pe\u010divu. L\u00edb\u00ed se mi, \u017ee neobsahuje \u017e\u00e1dn\u00e9 chemik\u00e1lie a naopak v\u00edce vl\u00e1kniny a \u017eivin d\u00edky chia sem\u00ednk\u016fm. Vi\u0161\u0148ov\u00e1 chia marmel\u00e1daPot\u0159ebujeme: 1 kg vi\u0161n\u00ed, 300 g cukru, 1\/2 vanilkov\u00e9ho lusku, 100 g chia sem\u00ednekPostup: Vypeckovan\u00e9 vi\u0161n\u011b spolu s cukrem nasypeme do velk\u00e9ho hrnce, kam p\u0159id\u00e1me i rozkrojen\u00fd vanilkov\u00fd lusk. Na m\u00edrn\u00e9m ohni va\u0159\u00edme cca 20 minut, pak vynd\u00e1me lusk, p\u0159isypeme chia sem\u00ednka, d\u016fkladn\u011b prom\u00edch\u00e1me a va\u0159\u00edme je\u0161t\u011b cca 5 – 10 minut. Vzniklou marmel\u00e1dou pln\u00edme \u010dist\u00e9 sklenice, uzav\u0159eme a j\u00e1 v\u017edy stav\u00edm na v\u00ed\u010dko a bal\u00edm do deky, kde nech\u00e1m marmel\u00e1du vychladnout. Vi\u0161\u0148ov\u00e1 griotkaZkou\u0161eli jsme ji p\u0159ipravit z vi\u0161n\u00ed i t\u0159e\u0161n\u00ed, s rumem, vodou, cukrem, ale nejlep\u0161\u00ed je kombinace vi\u0161n\u00ed, nezdrav\u00e9ho mno\u017estv\u00ed cukru a slivovice. Pom\u011bry v\u00e1m ne\u0159eknu, zkr\u00e1tka \u201ep\u0159im\u011b\u0159en\u011b p\u0159im\u011b\u0159en\u011b“. \u0160vestkyPod\u00edvejme se na \u0161vestky a blumy, kter\u00e9 jsou sice botanicky odli\u0161n\u00e9, ale z na\u0161eho hlediska velmi podobn\u00e9. Vzhledem i nutri\u010dn\u00edmi benefity.Oba dva druhy ovoce obsahuj\u00ed pom\u011brn\u011b dost vl\u00e1kniny, vitaminy K, B, A, C, drasl\u00edk, m\u011b\u010f, mangan, fosfor a ho\u0159\u010d\u00edk. \u0160vestky obsahuj\u00ed o n\u011bco v\u00edce vitaminu K, vl\u00e1kniny a sacharid\u016f, blumy obsahuj\u00ed v\u00edce vitamin\u016f skupiny B a miner\u00e1l\u016f.Nejzn\u00e1m\u011bj\u0161\u00ed zdravotn\u00ed p\u016fsoben\u00ed \u0161vestek je schopnost ulevit od z\u00e1cpy. Pou\u017e\u00edt m\u016f\u017eete \u0161\u0165\u00e1vu, pravideln\u011b konzumovat su\u0161en\u00e9 \u0161vestky (ale nezapom\u00ednejte dostate\u010dn\u011b zap\u00edjet vodou), \u010derstv\u00e9 \u0161vestky, namo\u010dit su\u0161en\u00e9 \u0161vestky p\u0159es noc do vody a vodu p\u00edt (vhodn\u00e9 zejm\u00e9na pro mal\u00e9 d\u011bti) a \u0161vestky j\u00edst. Proj\u00edmav\u00e9 p\u016fsoben\u00ed je d\u00e1no jednak velk\u00fdm obsahem nerozpustn\u00e9 vl\u00e1kniny, kter\u00e1 pom\u00e1h\u00e1 zv\u011bt\u0161ovat objem stolice, ale i sorbitolem, kter\u00fd je p\u0159irozen\u011b laxativn\u00ed. Konzumace su\u0161en\u00fdch \u0161vestek se doporu\u010duje i t\u011bhotn\u00fdm \u017een\u00e1m, kter\u00e9 m\u016f\u017ee z\u00e1cpa tak\u00e9 tr\u00e1pit. Nadm\u011brn\u00e1 konzumace zejm\u00e9na \u010derstv\u00fdch \u0161vestek ov\u0161em m\u016f\u017ee vyvolat pr\u016fjem.ORAC su\u0161en\u00fdch \u0161vestek je 8059, co\u017e je srovnateln\u00e9 nap\u0159\u00edklad s \u010dern\u00fdm ryb\u00edzem a znamen\u00e1 to pom\u011brn\u011b slu\u0161nou schopnost vychyt\u00e1vat voln\u00e9 kysl\u00edkat\u00e9 radik\u00e1ly. Poj\u00edd\u00e1n\u00ed \u0161vestek pom\u00e1h\u00e1 proti z\u00e1n\u011bt\u016fm i st\u00e1rnut\u00ed. Polyfenolick\u00e9 slou\u010deniny, kam pat\u0159\u00ed ve \u0161vestk\u00e1ch obsa\u017een\u00e9 antokyany (d\u00e1le flavanoly, flavonoly, flavanony a isoflavanony), pom\u00e1haj\u00ed p\u0159edch\u00e1zet kardiovaskul\u00e1rn\u00edm onemocn\u011bn\u00edm, n\u011bkter\u00fdm druh\u016fm rakoviny, neurodegenerativn\u00edm chorob\u00e1m jako Alzheimerova a Parkinsonova choroba, alergi\u00edm a diabetu. Tak\u017ee v\u0161echno toto ovoce je vlastn\u011b skv\u011bl\u00e9 v prevenci civiliza\u010dn\u00edch onemocn\u011bn\u00ed. \u0160vestky nap\u0159\u00edklad pom\u00e1haj\u00ed sni\u017eovat hladinu LDL cholesterolu a krevn\u00edho tlaku.\u0160vestky mohou prosp\u00edvat diabetik\u016fm d\u00edky vy\u0161\u0161\u00edmu obsahu vl\u00e1kniny i schopnosti ovlivnit hladinu hormonu adiponektinu, kter\u00fd je d\u016fle\u017eit\u00fd pro regulaci hladiny krevn\u00edho cukru.M\u00e9n\u011b zn\u00e1m\u00e1 je skute\u010dnost, \u017ee \u0161vestky prosp\u00edvaj\u00ed zdrav\u00ed kost\u00ed, mimo jin\u00e9 d\u00edky obsahu pro kosti d\u016fle\u017eit\u00e9ho vitaminu K, fosforu, ho\u0159\u010d\u00edku a drasl\u00edku. Velmi obl\u00edben\u00e1 kombinace \u0161vestky – m\u00e1k pak bude pro kosti b\u00e1je\u010dn\u00e1, proto\u017ee m\u00e1k je bohat\u00fd na v\u00e1pn\u00edk. Kdy\u017e si d\u00e1te \u0161vestko-makov\u00fd kol\u00e1\u010d na slun\u00ed\u010dku, z\u00edsk\u00e1te nav\u00edc vitamin D, kter\u00fd pot\u0159ebujeme pro zabudov\u00e1n\u00ed v\u00e1pn\u00edk\u016f do kost\u00ed.Mysl\u00edm, \u017ee se \u0161vestkami m\u00e1 zku\u0161enost ka\u017ed\u00e1 kucha\u0159ka. Pe\u010deme kol\u00e1\u010de (nejl\u00e9pe s m\u00e1kem), va\u0159\u00edme bramborov\u00e9 knedl\u00edky pln\u011bn\u00e9 \u0161vestkami a sypan\u00e9 m\u00e1kem nebo povidla – lze p\u0159ipravit i bez cukru. \u0160vestky se hod\u00ed i k masu, do sal\u00e1t\u016f, su\u0161en\u00e9 do r\u016fzn\u00fdch muesli a granola sm\u011bs\u00ed. Vyu\u017eijete je, i kdy\u017e budete p\u0159ipravovat kapra na \u010derno, nebo se i s mandlemi hod\u00ed do r\u016fzn\u00fdch n\u00e1divek, ale i sal\u00e1t\u016f. P\u0159\u00edpadn\u011b t\u0159eba s pomeran\u010di k r\u016fzn\u00fdm druh\u016fm masa. Skv\u011bl\u00e9 jsou i samotn\u00e9 pln\u011bn\u00e9 mandl\u00ed, co\u017e je vlastn\u011b m\u016fj tip na velmi rychl\u00e9 a zdrav\u00e9 v\u00e1no\u010dn\u00ed cukrov\u00ed…<\/p>\n","protected":false},"author":3,"featured_media":6062,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,12],"tags":[],"class_list":["post-6159","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medunka","category-vyziva-a-zdrava-strava"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/6159","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=6159"}],"version-history":[{"count":2,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/6159\/revisions"}],"predecessor-version":[{"id":6161,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/6159\/revisions\/6161"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media\/6062"}],"wp:attachment":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media?parent=6159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/categories?post=6159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/tags?post=6159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}