\n\t\t![\"Va\u0161e](\"https:\/\/www.europesays.com\/sk\/wp-content\/uploads\/2026\/03\/cvicenie-cviky.jpg\" "\\"Va\u0161e")
\t\t\t<\/p>\n\n\t\t\t\tZobrazi\u0165 gal\u00e9riu (3)\t\t\t<\/p>\n
\t<\/a><\/p>\n
\t\u00a0(Zdroj: Getty Images)<\/p>\n
\u201e\u017deny po menopauze m\u00f4\u017eu profitova\u0165 z pr\u00edjmu na vy\u0161\u0161ej hranici odpor\u00fa\u010dan\u00e9ho rozmedzia, najm\u00e4 ak silov\u00fd tr\u00e9ning nie je s\u00fa\u010das\u0165ou ich be\u017en\u00e9ho re\u017eimu.\u201c V\u00fdskum nazna\u010duje, \u017ee samotn\u00e9 zv\u00fd\u0161enie pr\u00edjmu bielkov\u00edn nemus\u00ed sta\u010di\u0165. D\u00f4le\u017eit\u00e9 je aj na\u010dasovanie a rozlo\u017eenie ich pr\u00edjmu po\u010das d\u0148a, ktor\u00e9 podporuje regener\u00e1ciu a rast svalov. Mnoh\u00ed \u013eudia prij\u00edmaj\u00fa v\u00e4\u010d\u0161inu bielkov\u00edn a\u017e pri ve\u010deri a v ra\u0148ajk\u00e1ch ich maj\u00fa m\u00e1lo. V\u0161eobecn\u00e9 odpor\u00fa\u010danie je 15 a\u017e 30 gramov bielkov\u00edn pri ka\u017edom jedle namiesto toho, aby ste ich ve\u013ek\u00fa d\u00e1vku zjedli naraz. Odborn\u00edci tie\u017e odpor\u00fa\u010daj\u00fa pokr\u00fdva\u0165 potrebu bielkov\u00edn najm\u00e4 z celistv\u00fdch potrav\u00edn.<\/p>\n
Americk\u00e1 kardiologick\u00e1 asoci\u00e1cia rad\u00ed vybera\u0165 si najm\u00e4 rastlinn\u00e9 zdroje bielkov\u00edn, ako s\u00fa strukoviny, orechy, \u0161o\u0161ovica a s\u00f3jov\u00e9 v\u00fdrobky, spolu s rybami a chud\u00fdm hydinov\u00fdm m\u00e4som, a obmedzi\u0165 spracovan\u00e9 m\u00e4so a m\u00e4so s vysok\u00fdm obsahom nas\u00fdten\u00fdch tukov. UCLA Health uv\u00e1dza, \u017ee prote\u00ednov\u00e9 doplnky s\u00fa vhodn\u00e9 pre \u013eud\u00ed s nabit\u00fdm programom alebo vy\u0161\u0161\u00edmi potrebami, nemali by v\u0161ak pravidelne nahr\u00e1dza\u0165 jedl\u00e1 z celistv\u00fdch potrav\u00edn.<\/p>\n
Viac neznamen\u00e1 v\u017edy lep\u0161ie<\/p>\n
Pod\u013ea Bladhovej m\u00f4\u017eu pom\u00f4c\u0165 aj jednoduch\u00e9 \u00fapravy jed\u00e1lni\u010dka. Vhodn\u00fdmi ra\u0148ajkami s\u00fa napr\u00edklad gr\u00e9cky jogurt so semienkami, vajcia v kombin\u00e1cii s jogurtom, prote\u00ednov\u00e9 smoothie z mlieka alebo s\u00f3jov\u00e9ho mlieka, \u010di tvaroh s ovoc\u00edm. Na obed a ve\u010deru odpor\u00fa\u010da stava\u0165 jedl\u00e1 na kvalitnom zdroji bielkov\u00edn, napr\u00edklad wrapoch s kurac\u00edm alebo mor\u010dac\u00edm m\u00e4som, tuniakovi s fazu\u013eou alebo quinoou, \u0161o\u0161ovicovej polievke s vaj\u00ed\u010dkom, tofu alebo tempeh na sp\u00f4sob stir-fry, pr\u00edpadne lososovi alebo chudom m\u00e4se so zeleninou. Ak chcete prida\u0165 \u010fal\u0161\u00edch 10 a\u017e 15 gramov bielkov\u00edn, odpor\u00fa\u010da snacky ako edamame, hummus s c\u00edcerom alebo hrs\u0165 orechov.<\/p>\n
Odborn\u00edci v\u0161ak z\u00e1rove\u0148 upozor\u0148uj\u00fa, \u017ee viac neznamen\u00e1 v\u017edy lep\u0161ie. V\u00e4\u010d\u0161ina \u013eud\u00ed u\u017e dosahuje alebo prekra\u010duje z\u00e1kladn\u00e9 potreby bielkov\u00edn, najm\u00e4 mu\u017ei vo veku 19 a\u017e 59 rokov. \u013dudia s chronick\u00fdm ochoren\u00edm obli\u010diek by sa v\u0161ak mali pred zv\u00fd\u0161en\u00edm pr\u00edjmu bielkov\u00edn poradi\u0165 s lek\u00e1rom. Navy\u0161e, samotn\u00e9 bielkoviny svaly nevybuduj\u00fa. \u201eCvi\u010denie a bielkoviny p\u00f4sobia synergicky,\u201c povedal Chao. \u201eBez dostato\u010dn\u00e9ho pr\u00edjmu bielkov\u00edn je stimula\u010dn\u00fd \u00fa\u010dinok cvi\u010denia na rast svalov oslaben\u00fd.\u201c<\/p>\n","protected":false},"excerpt":{"rendered":"USA – Aj ke\u010f \u013eudia dodr\u017euj\u00fa odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem bielkov\u00edn, po p\u00e4\u0165desiatke m\u00f4\u017eu st\u00e1le prich\u00e1dza\u0165 o svalov\u00fa hmotu.…\n","protected":false},"author":2,"featured_media":22579,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[10965,33,43,40,42,36,10966,50,975,49,48,463],"class_list":{"0":"post-22578","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-svet","8":"tag-bielkoviny","9":"tag-news","10":"tag-sk","11":"tag-slovak","12":"tag-slovencina","13":"tag-spravy","14":"tag-svalova-hmota","15":"tag-svet","16":"tag-telo","17":"tag-world","18":"tag-world-news","19":"tag-zdravie"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@sk\/116255112731896473","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/22578","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/comments?post=22578"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/22578\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media\/22579"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media?parent=22578"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/categories?post=22578"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/tags?post=22578"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"Va\u0161e](\"https:\/\/www.europesays.com\/sk\/wp-content\/uploads\/2026\/03\/zdrave-jedlo-obed-stava.jpg\" "\\"Va\u0161e")
\t\t\t<\/p>\n