Zelenina s najv\u00e4\u010d\u0161\u00edm mno\u017estvom bielkov\u00edn zah\u0155\u0148a brokolicu, \u0161pen\u00e1t, \u0161parg\u013eu, arti\u010doky, zemiaky, sladk\u00e9 zemiaky a ru\u017ei\u010dkov\u00fd kel.<\/strong><\/p>\n <\/p>\n Brokolica je ve\u013emi bohat\u00fdm zdrojom vitam\u00ednov C a K, dobr\u00fdm zdrojom kyseliny listovej a slu\u0161n\u00fdm zdrojom fosforu, drasl\u00edka, a tie\u017e v\u00e1pnika.<\/strong><\/p>\n T\u00e1to chutn\u00e1 zelenina tie\u017e poskytuje vysok\u00e9 mno\u017estvo rastlinn\u00fdch zl\u00fa\u010den\u00edn a flavonoidov, ako je kaempferol.<\/p>\n Tie m\u00f4\u017eu ma\u0165 antioxida\u010dn\u00e9, protiz\u00e1palov\u00e9 a protirakovinov\u00e9 \u00fa\u010dinky.<\/strong><\/p>\n Brokolica m\u00e1 tie\u017e vysok\u00fd obsah glukozinol\u00e1tov \u2013 zl\u00fa\u010den\u00edn, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 riziko rakoviny.<\/strong><\/p>\n Okrem toho m\u00f4\u017ee brokolica pom\u00f4c\u0165 zlep\u0161i\u0165 zdravie pe\u010dene t\u00fdm, \u017ee stimuluje detoxik\u00e1ciu a produkciu antioxida\u010dn\u00fdch zl\u00fa\u010den\u00edn v pe\u010deni.<\/strong><\/p>\n <\/p>\n Okrem toho, \u017ee \u0161pen\u00e1t patr\u00ed medzi \u0161pi\u010dku<\/strong> \u010do sa t\u00fdka obsahu bielkov\u00edn, m\u00e1 toho ove\u013ea viac.<\/p>\n Je pln\u00fd \u017eiv\u00edn, ako je vitam\u00edn A, vitam\u00edn K a vitam\u00edn C<\/strong>, ktor\u00e9 podporuj\u00fa zdrav\u00fd imunitn\u00fd syst\u00e9m, chr\u00e1nia zrak, podporuj\u00fa zdrav\u00fd prietok krvi<\/strong> a \u010fal\u0161ie.<\/p>\n <\/p>\n Rovnako ako mnoho in\u00fdch druhov zeleniny, aj arti\u010doky s\u00fa pln\u00e9 bielkov\u00edn, vl\u00e1kniny<\/strong> a mnoh\u00fdch \u010fal\u0161\u00edch \u017eiv\u00edn.<\/p>\n Arti\u010dok je chutn\u00e1, zemit\u00e1 zelenina, ktor\u00e1 si zasl\u00fa\u017ei miesto na va\u0161om tanieri. <\/strong><\/p>\n Vychutnajte si konzervovan\u00e9 alebo \u010derstv\u00e9 arti\u010doky, ktor\u00e9 sa dobre kombinuj\u00fa s mnoho jedlami.<\/p>\n <\/p>\n S avok\u00e1dom m\u00f4\u017eete vym\u00fd\u0161\u013ea\u0165 mno\u017estvo skvel\u00fdch receptov, no vychutn\u00e1te si ho aj v jednoduchej kombin\u00e1cii s paradajkami a syrom. Zdroj: health.com\n Existuje mnoho d\u00f4vodov, pre\u010do konzumova\u0165 avok\u00e1do, od skvelej chuti, regul\u00e1cie hmotnosti a\u017e po zlep\u0161enie zdravia srdca. <\/strong><\/p>\n Spolu s bielkovinami je avok\u00e1do dobr\u00fdm zdrojom drasl\u00edka a vl\u00e1kniny. <\/strong><\/p>\n <\/p>\n \u0160parg\u013ea je zelenina s vysok\u00fdm obsahom bielkov\u00edn a n\u00edzkym obsahom sacharidov, s mno\u017estvom nutri\u010dn\u00fdch v\u00fdhod. <\/strong><\/p>\n Je skvel\u00fdm zdrojom kyseliny listovej a vitam\u00ednu A, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 pre rast buniek, zrak a zdrav\u00fa poko\u017eku.\u00a0<\/strong><\/p>\n <\/p>\n Ru\u017ei\u010dkov\u00fd kel \u00a0v sebe sp\u00e1ja bohat\u00fa kombin\u00e1ciu vl\u00e1kniny a bielkov\u00edn, s \u010fal\u0161\u00edmi vitam\u00ednmi a \u017eivinami.<\/strong><\/p>\n Nehovoriac o tom, \u017ee m\u00e1 zdravotn\u00e9 v\u00fdhody pre du\u0161evn\u00fa pohodu, jasnos\u0165 mysle, a\u017e po boj proti rakovine a zn\u00ed\u017eenie krvn\u00e9ho tlaku. <\/strong><\/p>\n <\/p>\n Unik\u00e1tna chu\u0165 a \u0161trukt\u00fara hr\u00edbov osvie\u017ei ka\u017ed\u00fa kuchy\u0148u, aj va\u0161e zdravie. Zdroj: ovingitvegan.com\n \u0160pecifick\u00e1 chu\u0165 a konzistencia h\u00fab ich odli\u0161uje<\/strong> od ostatnej zeleniny.<\/p>\n Nielen\u017ee s\u00fa zemit\u00e9 a chutn\u00e9, ale tieto huby obsahuj\u00fa aj viac bielkov\u00edn ako v\u00e4\u010d\u0161ina<\/strong> in\u00fdch druhov zeleniny.<\/p>\n Okrem toho s\u00fa huby pln\u00e9 vitam\u00ednov B. <\/strong><\/p>\n Huby pestovan\u00e9 pod UV svetlom obsahuj\u00fa aj vitam\u00edn D, \u010do je \u017eivina, ktorej ve\u013ea \u013eud\u00ed nem\u00e1 dostatok.\u00a0<\/strong><\/p>\n <\/p>\n \u010c\u00ednska kapusta m\u00e1 vysok\u00fd obsah bielkov\u00edn na kal\u00f3riu a\u00a0je bohat\u00fdm zdrojom vitam\u00ednov A, C a K. <\/strong><\/p>\n Je tie\u017e dobr\u00fdm zdrojom kyseliny listovej a slu\u0161n\u00fdm zdrojom v\u00e1pnika a drasl\u00edka.<\/strong><\/p>\n T\u00e1to kapusta je bohat\u00e1 na zl\u00fa\u010deniny s antioxida\u010dnou aktivitou. <\/strong><\/p>\n Jej vonkaj\u0161ie listy obsahuj\u00fa najviac antioxidantov.<\/p>\n M\u00f4\u017ee ma\u0165 aj protiz\u00e1palov\u00e9 vlastnosti.<\/p>\n U\u017e\u00edvanie doplnkov z \u010d\u00ednskej kapusty zni\u017euje riziko rakoviny pe\u010dene.<\/strong><\/p>\n <\/p>\n \u017derucha je rastlina, ktor\u00e1 rastie vo vode a m\u00e1 vysok\u00fd obsah bielkov\u00edn na kal\u00f3riu.<\/strong><\/p>\n Je bohat\u00fdm zdrojom vitam\u00ednu C a obsahuje aj vitam\u00edny skupiny B, v\u00e1pnik, drasl\u00edk a vitam\u00edn A.<\/strong><\/p>\n Navy\u0161e, \u017eerucha poskytuje antioxida\u010dn\u00fa ochranu a obsahuje fenolov\u00e9 zl\u00fa\u010deniny, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 predch\u00e1dza\u0165 rakovine.<\/strong><\/p>\n Vyhnite sa vareniu \u017eeruchy vo vode, preto\u017ee to zn\u00ed\u017ei obsah antioxidantov.<\/strong><\/p>\n Namiesto toho jedzte surov\u00fa \u017eeruchu v \u0161al\u00e1toch, napl\u0148te ju do sendvi\u010dov alebo ju rozmixujte do smoothies.<\/p>\n <\/p>\n Karfiol taktie\u017e poskytuje vysok\u00e9 mno\u017estvo bielkov\u00edn na po\u010det kal\u00f3ri\u00ed, ktor\u00e9 dod\u00e1va.<\/strong><\/p>\n It is ve\u013emi bohat\u00fdm zdrojom vitam\u00ednu C a dobr\u00fdm zdrojom vitam\u00ednu K. <\/strong><\/p>\n Obsahuje tie\u017e v\u00e1pnik, \u017eelezo, hor\u010d\u00edk a fosfor.<\/strong><\/p>\n Karfiol obsahuje vysok\u00e9 mno\u017estvo glukozinol\u00e1tovej zl\u00fa\u010deniny naz\u00fdvanej sinigr\u00edn, ktor\u00e1 m\u00e1 protirakovinov\u00e9, antioxida\u010dn\u00e9 a protiz\u00e1palov\u00e9 vlastnosti.<\/strong><\/p>\n Obsah glukozinol\u00e1tov v karfiole m\u00f4\u017ee pri varen\u00ed v\u00fdrazne klesn\u00fa\u0165, preto je lep\u0161ie jes\u0165 karfiol surov\u00fd.<\/p>\n Karfiol m\u00e1 v\u0161ak vysok\u00fd obsah in\u00fdch antioxidantov, ktor\u00e9 sa zachov\u00e1vaj\u00fa po\u010das varenia<\/strong> a m\u00f4\u017eu sa dokonca zv\u00fd\u0161i\u0165 po tom, \u010do ho priprav\u00edte napr\u00edklad na pare.<\/p>\n Je to v\u0161estrann\u00e1 zelenina vhodn\u00e1 do r\u00f4znych receptov.<\/p>\n V mnoh\u00fdch pr\u00edpadoch m\u00f4\u017ee figurova\u0165 ako n\u00e1hrada za \u0161krobov\u00e9 potraviny s vysok\u00fdm obsahom sacharidov, ako s\u00fa cestoviny a chlieb.<\/strong><\/p>","protected":false},"excerpt":{"rendered":" Pokra\u010dovanie s\u00e9rie \u010dl\u00e1nkov o bielkovin\u00e1ch v strave, tento kr\u00e1t o zelenine. Zelenina s najv\u00e4\u010d\u0161\u00edm mno\u017estvom bielkov\u00edn zah\u0155\u0148a brokolicu, \u0161pen\u00e1t, \u0161parg\u013eu, arti\u010doky, zemiaky, sladk\u00e9 zemiaky a<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-8684","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8684","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=8684"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8684\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8684"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8684"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8684"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Brokolica<\/h3>\n
\u0160pen\u00e1t<\/h3>\n
Arti\u010doky<\/h3>\n
Avok\u00e1do<\/h3>\n
\u0160parg\u013ea<\/h3>\n
Ru\u017ei\u010dkov\u00fd kel<\/h3>\n
Huby<\/h3>\n
\u010c\u00ednska kapusta<\/h3>\n
\u017derucha<\/h3>\n
Karfiol<\/h3>\n