J\u00edte dostatek zeleniny a ovoce a vyzn\u00e1te se v nejnov\u011bj\u0161\u00edch superpotravin\u00e1ch na trhu? Pak m\u00e1te nap\u016fl vyhr\u00e1no. Druhou p\u016flkou je v\u011bd\u011bt, jak ze zdrav\u00fdch potravin z\u00edskat co nejv\u011bt\u0161\u00ed u\u017eitek. N\u011bkdy jsou toti\u017e lep\u0161\u00ed syrov\u00e9, jindy zase va\u0159en\u00e9. T\u0159eba jako v p\u0159\u00edpad\u011b raj\u010dat.<\/p>\n
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\u201eZeleninu i ovoce bychom samoz\u0159ejm\u011b m\u011bli j\u00edst jen zral\u00e9. Nejlep\u0161\u00ed volbou jsou te\u010f v l\u00e9t\u011b potraviny od tuzemsk\u00fdch dodavatel\u016f, kter\u00e9 dozr\u00e1vaj\u00ed p\u0159irozen\u011b na slunci a ne b\u011bhem p\u0159epravy ze vzd\u00e1len\u00fdch zem\u00ed,\u201c uvedla Jana Dole\u017ealov\u00e1, v\u00fd\u017eivov\u00e1 poradkyn\u011b Sv\u011bta zdrav\u00ed.<\/p>\n
A dodala, \u017ee v l\u00e9t\u011b doporu\u010duje pouze m\u00edrnou tepelnou \u00fapravu j\u00eddla nap\u0159\u00edklad kr\u00e1tk\u00fdm va\u0159en\u00edm nebo va\u0159en\u00edm v p\u00e1\u0159e. Aby organismus dok\u00e1zal zpracovat vitaminy ze zeleniny, pot\u0159ebuje z\u00e1rove\u0148 se zeleninou p\u0159ijmout tuky. Proto do sal\u00e1t\u016f p\u0159id\u00e1vejte nap\u0159\u00edklad trochu olivov\u00e9ho oleje.<\/p>\n
\u0160patn\u00e9 zpracov\u00e1n\u00ed potravin n\u00e1m toti\u017e m\u016f\u017ee br\u00e1nit ve spr\u00e1vn\u00e9m vyu\u017eit\u00ed v\u0161ech pot\u0159ebn\u00fdch vitamin\u016f a miner\u00e1l\u016f. Jak z\u00edskat z obl\u00edben\u00e9ho j\u00eddla to nejlep\u0161\u00ed pro na\u0161e zdrav\u00ed, prozradili odborn\u00edci na v\u00fd\u017eivu.<\/p>\n
Drobn\u00e1 sem\u00ednka lnu set\u00e9ho pat\u0159\u00ed sv\u00fdm obsahem d\u016fle\u017eit\u00fdch \u017eivin mezi mal\u00e9 z\u00e1zraky mezi potravinami. Zdrav\u00ed prosp\u011b\u0161n\u00e9 v\u00fdhody poskytuj\u00ed p\u0159edev\u0161\u00edm omega-3 mastn\u00e9 kyseliny, vl\u00e1kninu, antioxidanty a lignany, kter\u00fdch ln\u011bn\u00e1 sem\u00ednka obsahuj\u00ed v hojn\u00e9 m\u00ed\u0159e.<\/p>\n
Pokud v\u0161ak ln\u011bn\u00fdm sem\u00ednkem posypete jogurt nebo ho p\u0159id\u00e1te do ka\u0161e, prakticky \u017e\u00e1dn\u00e9 z v\u00fd\u0161e vyjmenovan\u00fdch \u017eivin nez\u00edsk\u00e1te. Jak vysv\u011btlila odbornice na v\u00fd\u017eivu z Mayo Clinic Katherine Zeratsky, cel\u00e1 sem\u00ednka jsou toti\u017e t\u00e9m\u011b\u0159 nestraviteln\u00e1, je proto nutn\u00e9 je p\u0159ed konzumac\u00ed rozdrtit, rozeml\u00edt nebo opravdu dob\u0159e rozkousat.<\/p>\n
Tento obl\u00edben\u00fd n\u00e1poj je zn\u00e1m\u00fd zejm\u00e9na sv\u00fdmi stimula\u010dn\u00edmi \u00fa\u010dinky, za kter\u00e9 je zodpov\u011bdn\u00fd kofein (tein). \u010cern\u00fd \u010daj v\u0161ak tak\u00e9 pat\u0159\u00ed mezi zdrav\u00ed prosp\u011b\u0161n\u00e9 n\u00e1poje d\u00edky obsahu t\u0159\u00edslovin, katechin\u016f, vitaminu B1, drasl\u00edku, fluoru a dal\u0161\u00edch l\u00e1tek. Nicm\u00e9n\u011b jeho zdravotn\u00ed v\u00fdhody m\u016f\u017eete zeslabit, pokud \u010dern\u00fd \u010daj pijete po anglick\u00e9m zp\u016fsobu, tedy v kombinaci s ml\u00e9kem.<\/p>\n
Podle serveru msn.com odborn\u00edci zjistili, \u017ee ml\u00e9ko p\u0159idan\u00e9 do \u010dern\u00e9ho \u010daje sice nesn\u00ed\u017e\u00ed \u00fa\u010dinek antioxidant\u016f, ale p\u0159iprav\u00ed v\u00e1s o pozitivn\u00ed vliv na srde\u010dn\u00ed zdrav\u00ed, kter\u00fd \u010dern\u00fd \u010daj jinak nab\u00edz\u00ed. Ml\u00e9\u010dn\u00e9 b\u00edlkoviny se toti\u017e mohou nav\u00e1zat na katechiny v \u010daji a organismus je pak obt\u00ed\u017en\u011bji vst\u0159eb\u00e1v\u00e1.<\/p>\n
Nen\u00ed nad to si v l\u00e9t\u011b kousnout do \u010derstv\u00e9 \u0161\u0165avnat\u00e9 jahody, zvl\u00e1\u0161t\u011b kdy\u017e si uv\u011bdom\u00edte, jak jsou zdrav\u00e9, pln\u00e9 vl\u00e1kniny, antioxidant\u016f a vitaminu C. Pokud v\u0161ak chcete z\u00edskat z jahod v\u0161echny zdravotn\u00ed v\u00fdhody, nem\u011bli byste je kr\u00e1jet no\u017eem.<\/p>\n
V\u00fd\u017eivov\u00e1 poradkyn\u011b Kristy Del Corov\u00e1 vysv\u011btlila, \u017ee n\u011bkter\u00e9 \u017eiviny, zvl\u00e1\u0161t\u011b vitamin C, jsou citliv\u00e9 na sv\u011btlo a kysl\u00edk. Pokud do jahody \u0159\u00edznete, vystav\u00edte v\u00edce bun\u011bk t\u011bmto pro jahody ni\u010div\u00fdm element\u016fm.<\/p>\n
Nicm\u00e9n\u011b poradkyn\u011b Corov\u00e1 podot\u00fdk\u00e1, \u017ee nakr\u00e1jen\u00e9 a mra\u017een\u00e9 jahody st\u00e1le nab\u00edzej\u00ed spoustu \u017eivin a jsou dokonce lep\u0161\u00ed ne\u017e \u010derstv\u00e9, kter\u00e9 cestovaly p\u0159es p\u016flku sv\u011bta, ne\u017e jim bylo dovoleno uzr\u00e1t.<\/p>\n
\u010cerstv\u00e1 zral\u00e1 raj\u010data jsou zvl\u00e1\u0161t\u011b v parn\u00e9m l\u00e9t\u011b v\u00fdborn\u00fdm osv\u011b\u017een\u00edm a dodaj\u00ed unik\u00e1tn\u00ed chu\u0165 sal\u00e1t\u016fm a sendvi\u010d\u016fm. Pokud v\u0161ak chcete z\u00edskat z raj\u010dat co nejv\u00edce lykopenu (v\u00fdznamn\u00fd antioxidant, kter\u00e9mu v\u011bdci p\u0159isuzuj\u00ed schopnost sni\u017eovat riziko rakoviny a srde\u010dn\u00edch onemocn\u011bn\u00ed), m\u011bli byste raj\u010data tepeln\u011b upravit.<\/p>\n
\u201ePr\u00e1v\u011b va\u0159en\u00e1 raj\u010data obsahuj\u00ed v\u00edce lykopenu a maj\u00ed v\u011bt\u0161\u00ed antioxida\u010dn\u00ed \u00fa\u010dinky ne\u017e syrov\u00e1. Dv\u011b minuty va\u0159en\u00e1 raj\u010data maj\u00ed tyto hodnoty vy\u0161\u0161\u00ed o 50 procent, po 30 minut\u00e1ch va\u0159en\u00ed jsou hodnoty vy\u0161\u0161\u00ed o 150 procent. Proto jsou zdrav\u00ed prosp\u011b\u0161n\u00e9 ke\u010dupy, om\u00e1\u010dky a protlaky (nejl\u00e9pe v bio kvalit\u011b), vysv\u011btlila Dole\u017ealov\u00e1 a dodala, \u017ee lykopen sni\u017euje riziko rakoviny prostaty u mu\u017e\u016f a posiluje srdce.<\/p>\n
Tepelnou \u00fapravou roste mno\u017estv\u00ed lykopenu tak\u00e9 v \u010derven\u00e9 paprice – bohu\u017eel v\u0161ak tepelnou \u00fapravou ztr\u00e1c\u00ed vitamin C.<\/p>\n
Dole\u017ealov\u00e1 d\u00e1le uvedla, \u017ee v\u011bt\u0161ina zeleniny obsahuje nejv\u00edce \u017eivin za syrova. Z\u00e1rove\u0148 je v\u0161ak syrov\u00e1 zelenina h\u016f\u0159e straviteln\u00e1 a n\u011bkdy proto zp\u016fsobuje za\u017e\u00edvac\u00ed pot\u00ed\u017ee. K tepeln\u00e9 \u00faprav\u011b jsou vhodn\u011bj\u0161\u00ed ty druhy, kter\u00e9 maj\u00ed pevnou strukturu (cibule, mrkev, lilek, brambory). Jin\u00e9 druhy zeleniny m\u016f\u017eeme j\u00edst syrov\u00e9 i va\u0159en\u00e9, to se t\u00fdk\u00e1 nap\u0159\u00edklad kedlubny, brokolice, \u0161pen\u00e1tu \u010di raj\u010dat.<\/p>\n
\u201eZeleninu pokud mo\u017eno upravujte do teploty 45 stup\u0148\u016f, p\u0159i vy\u0161\u0161\u00edch u\u017e z n\u00ed miz\u00ed enzymy. Syrovou bychom m\u011bli konzumovat zeleninu, je\u017e obsahuje v\u011bt\u0161\u00ed mno\u017estv\u00ed vody. Jedn\u00e1 se nap\u0159\u00edklad o okurky,\u201c rad\u00ed Dole\u017ealov\u00e1.<\/p>\n
Syrov\u00e1 brokolice nejsp\u00ed\u0161 pro spoustu lid\u00ed nezn\u00ed jako kulin\u00e1\u0159sk\u00e1 lah\u016fdka, ale pokud chcete z t\u00e9to ko\u0161\u0165\u00e1lov\u00e9 zeleniny z\u00edskat co mo\u017en\u00e1 nejv\u00edce zdrav\u00ed prosp\u011b\u0161n\u00fdch l\u00e1tek, odolejte nutk\u00e1n\u00ed ji uva\u0159it nebo osmahnout na p\u00e1nvi.<\/p>\n
Brokolice toti\u017e va\u0159en\u00edm ztr\u00e1c\u00ed velk\u00fd d\u00edl ze sv\u00fdch z\u00e1zra\u010dn\u00fdch schopnost\u00ed, tak\u017ee kl\u00ed\u010dem k jej\u00ed konzumaci je co mo\u017en\u00e1 nej\u0161etrn\u011bj\u0161\u00ed kuchy\u0148sk\u00e1 \u00faprava. Nejlep\u0161\u00ed metodou je tak rychl\u00e9 va\u0159en\u00ed v p\u00e1\u0159e nebo konzumace za syrova. Brokolice je pln\u00e1 antioxidant\u016f, p\u0159edev\u0161\u00edm vitaminu C a dal\u0161\u00edch vitamin\u016f a miner\u00e1l\u016f, kter\u00e9 prosp\u00edvaj\u00ed zdrav\u00ed.<\/p>\n
Jist\u011b zn\u00e1te tu vodovou substanci, kterou \u010dasto naleznete na povrchu jogurtu. Pokud ji jako v\u011bt\u0161ina lid\u00ed vyl\u00e9v\u00e1te do d\u0159ezu, d\u011bl\u00e1te podle v\u00fd\u017eivov\u00e9 poradkyn\u011b Sary Haasov\u00e9 z Academy of Nutrition and Dietetics chybu. Jedn\u00e1 se toti\u017e o syrov\u00e1tku, kter\u00e1 obsahuje b\u00edlkoviny, vitamin B12 a miner\u00e1ly jako v\u00e1pn\u00edk a fosfor. Proto rad\u011bji syrov\u00e1tku vm\u00edchejte do jogurtu a z\u00edskejte tak v\u0161echny v\u00fdhody, kter\u00e9 nab\u00edz\u00ed.<\/p>\n
Hassov\u00e1 d\u00e1le upozornila, \u017ee probiotick\u00e9 v\u00fdhody jogurtu miz\u00ed, pokud jogurt p\u0159id\u00e1te p\u0159i va\u0159en\u00ed do pokrm\u016f jako ku\u0159ec\u00ed kari nebo marinov\u00e9 maso. Hassov\u00e1 vysv\u011btlila, \u017ee \u017eiv\u00e9 a aktivn\u00ed kultury nesnesou vysok\u00e9 teploty a budou tak p\u0159i va\u0159en\u00ed zni\u010deny. O obsah b\u00edlkovin, v\u00e1pn\u00edku a vitaminu D v\u0161ak va\u0159en\u00edm nep\u0159ijdete.<\/p>\n
K l\u00e9tu neodmysliteln\u011b pat\u0159\u00ed slunce, voda a tak\u00e9 grilov\u00e1n\u00ed. Dietolo\u017eka Tanya Zuckerbrotov\u00e1 z New Yorku v\u0161ak doporu\u010duje vyvarovat se konzumace k\u0159upav\u00fdch za\u010dernal\u00fdch kousk\u016f masa, jeliko\u017e maso grilovan\u00e9 na vysokou teplotu nad otev\u0159en\u00fdm ohn\u011bm m\u016f\u017ee zvy\u0161ovat riziko rakoviny.<\/p>\n
Jana Dole\u017ealov\u00e1 doporu\u010duje rad\u011bji zdrav\u011bj\u0161\u00ed grilov\u00e1n\u00ed na l\u00e1vov\u00fdch kamenech nebo na vodn\u00edm grilu.<\/p>\n
\u201eP\u0159i odkap\u00e1v\u00e1n\u00ed tuku z masa do grilu se na nich netvo\u0159\u00ed karcinogenn\u00ed v\u00fdpary, na rozd\u00edl od grilov\u00e1n\u00ed na d\u0159ev\u011bn\u00e9m uhl\u00ed,\u201c vysv\u011btlila Dole\u017ealov\u00e1 a dodala, \u017ee ke grilov\u00e1n\u00ed se tak\u00e9 v\u00fdborn\u011b hod\u00ed zelenina jako je paprika, kuku\u0159ice, patisony, cuketa, lilek, raj\u010data nebo cibule.<\/p>\n
\u201eAbyste zeleninu nep\u0159ipravili o cenn\u00e9 vitaminy, grilujte ji kr\u00e1tce a v grilovac\u00edch misk\u00e1ch, ne na p\u0159\u00edm\u00e9m ohni. V nich m\u00e1 grilov\u00e1n\u00ed zeleniny podobu sp\u00ed\u0161e du\u0161en\u00ed. M\u011bkk\u00e9 kusy budou hotov\u00e9 za 8 a\u017e 12 minut, brambor\u00e1m pokr\u00e1jen\u00fdm na kousky dop\u0159ejte na grilu p\u0159ibli\u017en\u011b t\u0159i \u010dtvrt\u011b hodiny. Pozor si dejte na sp\u00e1len\u00e9 \u010d\u00e1sti, stejn\u011b jako u masa jsou karcinogenn\u00ed,\u201c uzav\u0159ela specialistka na v\u00fd\u017eivu ze Sv\u011bta zdrav\u00ed Jana Dole\u017ealov\u00e1.<\/p>\n
Zdroj: http:\/\/ona.idnes.cz\/<\/p>\n","protected":false},"excerpt":{"rendered":"
J\u00edte dostatek zeleniny a ovoce a vyzn\u00e1te se v nejnov\u011bj\u0161\u00edch superpotravin\u00e1ch na trhu? Pak m\u00e1te nap\u016fl vyhr\u00e1no. Druhou p\u016flkou je v\u011bd\u011bt, jak ze zdrav\u00fdch potravin z\u00edskat co nejv\u011bt\u0161\u00ed u\u017eitek. N\u011bkdy jsou toti\u017e lep\u0161\u00ed syrov\u00e9, jindy [v\u00edc]<\/a><\/p>\n<\/div>","protected":false},"author":2,"featured_media":1062,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[88,91,115,119,122],"class_list":["post-46","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stravovani","tag-prevence","tag-rajcata","tag-vareni","tag-vitaminy","tag-zdravi"],"views":4621,"_links":{"self":[{"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/posts\/46","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=46"}],"version-history":[{"count":0,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/posts\/46\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/media\/1062"}],"wp:attachment":[{"href":"https:\/\/potravinyx.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=46"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=46"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=46"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}