Makronutrienty s\u00fa \u017eiviny, ktor\u00e9 telo potrebuje v mno\u017estv\u00e1ch presahuj\u00facich 1 gram na de\u0148 a ktor\u00e9 poskytuj\u00fa energiu nevyhnutn\u00fa na fungovanie organizmu. Tieto \u017eiviny zah\u0155\u0148aj\u00fa bielkoviny, sacharidy a tuky, ktor\u00e9 sa pova\u017euj\u00fa za z\u00e1kladn\u00e9 stavebn\u00e9 jednotky stravy. Ka\u017ed\u00fd z t\u00fdchto makronutrientov zohr\u00e1va nezastupite\u013en\u00fa \u00falohu v metabolizme a zdrav\u00ed \u010dloveka, a preto je d\u00f4le\u017eit\u00e9 rozumie\u0165 tomu, \u010do a ko\u013eko z nich by sme mali konzumova\u0165.<\/p>\n
Bielkoviny s\u00fa z\u00e1kladn\u00e9 stavebn\u00e9 prvky buniek a tkan\u00edv v na\u0161om tele. S\u00fa nevyhnutn\u00e9 pre rast, opravu tkan\u00edv, produkciu enz\u00fdmov a horm\u00f3nov, ako aj na udr\u017eanie imunitn\u00e9ho syst\u00e9mu. Bielkoviny sa skladaj\u00fa z aminokysel\u00edn, z ktor\u00fdch niektor\u00e9 s\u00fa esenci\u00e1lne, \u010do znamen\u00e1, \u017ee ich telo nedok\u00e1\u017ee vyrobi\u0165 a mus\u00edme ich prij\u00edma\u0165 zo stravy.<\/p>\n
Odpor\u00fa\u010dan\u00fd pr\u00edjem bielkov\u00edn z\u00e1vis\u00ed od r\u00f4znych faktorov, ako s\u00fa vek, pohlavie, fyzick\u00e1 aktivita a zdravotn\u00fd stav. V\u0161eobecne sa odpor\u00fa\u010da, aby dospel\u00ed \u013eudia konzumovali pribli\u017ene 0,8 gramov bielkov\u00edn na kilogram telesnej hmotnosti denne. Pre osoby, ktor\u00e9 sa venuj\u00fa pravideln\u00e9mu cvi\u010deniu alebo silov\u00fdm tr\u00e9ningom, m\u00f4\u017ee by\u0165 tento pr\u00edjem zv\u00fd\u0161en\u00fd na 1,2 a\u017e 2,0 gramy na kilogram hmotnosti.<\/p>\n
Sacharidy s\u00fa prim\u00e1rnym zdrojom energie pre telo. Po ich tr\u00e1ven\u00ed sa rozkladaj\u00fa na gluk\u00f3zu, ktor\u00e1 je z\u00e1kladn\u00fdm palivom pre na\u0161e svaly a mozog. Sacharidy sa delia na jednoduch\u00e9 a zlo\u017eit\u00e9, pri\u010dom zlo\u017eit\u00e9 sacharidy, ktor\u00e9 sa nach\u00e1dzaj\u00fa v celozrnn\u00fdch potravin\u00e1ch, zelenine a strukovin\u00e1ch, poskytuj\u00fa stabilnej\u0161\u00ed a dlhodobej\u0161\u00ed pr\u00edsun energie ako jednoduch\u00e9 sacharidy z cukrov a sladkost\u00ed.<\/p>\n
Vhodn\u00e9 mno\u017estvo sacharidov z\u00e1vis\u00ed od individu\u00e1lnych potrieb. Pre v\u00e4\u010d\u0161inu \u013eud\u00ed sa odpor\u00fa\u010da, aby sacharidy tvorili 45 a\u017e 65 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu. Pri akt\u00edvnych osob\u00e1ch alebo \u0161portovcoch m\u00f4\u017ee by\u0165 tento podiel vy\u0161\u0161\u00ed, ke\u010f\u017ee potrebuj\u00fa viac energie pre regener\u00e1ciu a v\u00fdkon.<\/p>\n
Tuky s\u00fa \u010fal\u0161\u00edm nevyhnutn\u00fdm makronutrientom, ktor\u00e9 poskytuj\u00fa telo energiou a pom\u00e1haj\u00fa vstreb\u00e1vaniu vitam\u00ednov A, D, E a K. Okrem toho sa podie\u013eaj\u00fa na tvorbe horm\u00f3nov, ochrane org\u00e1nov a regul\u00e1cii telesnej teploty. Existuj\u00fa r\u00f4zne typy tukov, pri\u010dom nie v\u0161etky s\u00fa rovnak\u00e9. Zdrav\u00e9 tuky, ako s\u00fa mononenas\u00fdten\u00e9 a polynenas\u00fdten\u00e9 tuky, sa nach\u00e1dzaj\u00fa v potravin\u00e1ch ako olivov\u00fd olej, orechy, avok\u00e1do a ryby.<\/p>\n
Pre tuky sa odpor\u00fa\u010da, aby tvorili 20 a\u017e 35 % celkov\u00e9ho energetick\u00e9ho pr\u00edjmu. Z\u00e1rove\u0148 je d\u00f4le\u017eit\u00e9 kontrolova\u0165 pr\u00edjem nas\u00fdten\u00fdch tukov, ktor\u00e9 m\u00f4\u017eu zvy\u0161ova\u0165 hladinu zl\u00e9ho cholesterolu a podporova\u0165 rozvoj kardiovaskul\u00e1rnych ochoren\u00ed.<\/p>\n
Vyv\u00e1\u017een\u00fd pr\u00edjem makronutrientov je k\u013e\u00fa\u010dov\u00fd pre optim\u00e1lne zdravie. Zatia\u013e \u010do ka\u017ed\u00fd z t\u00fdchto \u017eiv\u00edn zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu, ich pr\u00edjem by mal by\u0165 primeran\u00fd a v rovnov\u00e1he. Nezdrav\u00e9 di\u00e9ty, ktor\u00e9 klad\u00fa d\u00f4raz na jeden konkr\u00e9tny makronutrient a vylu\u010duj\u00fa ostatn\u00e9, m\u00f4\u017eu vies\u0165 k v\u00fd\u017eivov\u00fdm nedostatkom a dlhodob\u00fdm zdravotn\u00fdm probl\u00e9mom.<\/p>\n
Vyv\u00e1\u017een\u00e1 strava by mala obsahova\u0165:<\/p>\n
Pri snahe o zdrav\u00fa stravu je d\u00f4le\u017eit\u00e9 vyhn\u00fa\u0165 sa niektor\u00fdm be\u017en\u00fdm chyb\u00e1m:<\/p>\n
Udr\u017eiavanie spr\u00e1vneho kalorick\u00e9ho pr\u00edjmu, ktor\u00fd je v s\u00falade s va\u0161imi cie\u013emi (chudnutie, udr\u017eiavanie v\u00e1hy alebo rast svalovej hmoty), je k\u013e\u00fa\u010dov\u00e9 pre optim\u00e1lny metabolizmus.<\/p>\n
Vyberajte kvalitn\u00e9 zdroje bielkov\u00edn, sacharidov a tukov, ktor\u00e9 s\u00fa bohat\u00e9 na \u017eiviny a neobsahuj\u00fa pridan\u00e9 cukry, rafinovan\u00e9 sacharidy alebo nezdrav\u00e9 tuky.<\/p>\n
Pod\u013ea va\u0161ich osobn\u00fdch cie\u013eov a \u017eivotn\u00e9ho \u0161t\u00fdlu si prisp\u00f4sobte pomer bielkov\u00edn, sacharidov a tukov. Napr\u00edklad \u0161portovci m\u00f4\u017eu potrebova\u0165 viac sacharidov a bielkov\u00edn, zatia\u013e \u010do osoby so sedav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom m\u00f4\u017eu ma\u0165 ni\u017e\u0161\u00ed pr\u00edjem sacharidov.<\/p>\n
Makronutrienty s\u00fa nevyhnutnou s\u00fa\u010das\u0165ou na\u0161ej stravy a spr\u00e1vny pomer bielkov\u00edn, sacharidov a tukov je k\u013e\u00fa\u010dov\u00fd pre na\u0161e zdravie, v\u00fdkonnos\u0165 a pohodu. Vyv\u00e1\u017een\u00fd pr\u00edjem t\u00fdchto \u017eiv\u00edn je d\u00f4le\u017eit\u00fd pre dosahovanie optim\u00e1lnych v\u00fdsledkov, a preto by sme mali dba\u0165 na to, aby na\u0161a strava bola rozmanit\u00e1, bohat\u00e1 na \u017eiviny a prisp\u00f4soben\u00e1 na\u0161im individu\u00e1lnym potreb\u00e1m.<\/p>\n","protected":false},"excerpt":{"rendered":"
Makronutrienty Makronutrienty s\u00fa \u017eiviny, ktor\u00e9 telo potrebuje v mno\u017estv\u00e1ch presahuj\u00facich 1 gram na de\u0148 a ktor\u00e9 poskytuj\u00fa energiu nevyhnutn\u00fa na fungovanie organizmu. Tieto \u017eiviny zah\u0155\u0148aj\u00fa … <\/p>\n","protected":false},"author":2,"featured_media":62075,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[1311,1302,1312,1313,1306,1314,1315,1316,1317,1180,1318],"class_list":["post-61840","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lietam","tag-bielkoviny","tag-cvicenie-a-chudnutie","tag-diety","tag-energeticky-prijem","tag-kalorie","tag-makronutrienty","tag-sacharidy","tag-tuky","tag-vyvazena-strava","tag-vyziva","tag-zdrava-strava"],"yoast_head":"\n