{"id":3580,"date":"2023-06-27T15:06:37","date_gmt":"2023-06-27T13:06:37","guid":{"rendered":"https:\/\/www.magickazena.sk\/magazin\/?p=3580"},"modified":"2023-06-27T15:06:38","modified_gmt":"2023-06-27T13:06:38","slug":"zdrave-a-chutne-opalovanie","status":"publish","type":"post","link":"https:\/\/www.magickazena.sk\/magazin\/2023\/06\/27\/zdrave-a-chutne-opalovanie\/","title":{"rendered":"Zdrav\u00e9 a\u00a0chutn\u00e9 opa\u013eovanie"},"content":{"rendered":"\n
\"\"
Obr\u00e1zok od\u00a0adamkontor<\/a>\u00a0z\u00a0Pixabay<\/a><\/figcaption><\/figure>\n\n\n

Kone\u010dne sme sa do\u010dkali leta a\u00a0mo\u017enosti vystavi\u0165 na\u0161u poko\u017eku hor\u00facim slne\u010dn\u00fdm l\u00fa\u010dom. \u017delan\u00e9 op\u00e1lenie a\u00a0pr\u00edsun d\u00f4le\u017eit\u00e9ho vitam\u00ednu D, ktor\u00fd zdrav\u00fdm opa\u013eovan\u00edm z\u00edskame aj do z\u00e1soby, tak m\u00e1me na dosah, av\u0161ak je potrebn\u00e9 myslie\u0165 na to, aby sme si leto dopriali bez n\u00e1sledkov a\u00a0u\u017eili si ho v\u00a0zdrav\u00ed. Ple\u0165 je nevyhnutn\u00e9 chr\u00e1ni\u0165 nielen zvonka, ale aj zvn\u00fatra, a\u00a0to konzum\u00e1ciou t\u00fdch spr\u00e1vnych potrav\u00edn. Ich zaradenie do jed\u00e1lni\u010dka n\u00e1m pom\u00f4\u017ee poko\u017eku ochr\u00e1ni\u0165 pred sp\u00e1len\u00edm, starnut\u00edm, ako aj pred vznikom rakoviny. Zdrav\u00e9 a chutn\u00e9 leto je tu pre v\u00e1s!<\/strong><\/p>\n

\u00a0<\/p>\n

Mrkva na ka\u017ed\u00fd de\u0148<\/strong><\/h3>\n

Ako je dobre zn\u00e1me, mrkva je pln\u00e1 beta-karot\u00e9nu, ktor\u00fd chr\u00e1ni poko\u017eku t\u00fdm, \u017ee UV \u017eiarenie rozpty\u013euje a zabra\u0148uje jeho hlb\u0161iemu prieniku do ko\u017ee.\u00a0Na rozdiel od syntetick\u00e9ho beta-karot\u00e9nu v\u00a0tabletk\u00e1ch, ktor\u00e9 obsahuj\u00fa v\u00fdlu\u010dne all-trans izom\u00e9ry (pri\u010dom pod\u013ea \u0161t\u00fadi\u00ed m\u00f4\u017ee by\u0165 tak\u00e1to forma beta-karot\u00e9nu vo ve\u013ek\u00fdch d\u00e1vkach nebezpe\u010dn\u00e1, preto\u017ee pravdepodobne podporuj\u00fa oxid\u00e1ciu) prirodzen\u00e1 zmes izom\u00e9rov beta-karot\u00e9nu z rastlinn\u00fdch potrav\u00edn obsahuje aj 9-cis izom\u00e9r, ktor\u00fd poskytuje siln\u00fa antioxida\u010dn\u00fa ochranu. Pol druha ve\u013ekej mrkvy denne zodpoved\u00e1 zhruba potrebnej d\u00e1vke 25 mg beta-karot\u00e9nu. Ve\u013ea beta-karot\u00e9nu a in\u00fdch karotenoidobv (je ich viac ako 600!) obsahuj\u00fa aj marhule, \u010derven\u00fd mel\u00f3n, paradajky \u010di \u0161pen\u00e1t.<\/p>\n

Tip:<\/em> Namiesto tabletkovej formy beta-karot\u00e9nu rad\u0161ej jedzte \u010do naj\u010dastej\u0161ie potraviny pln\u00e9 prirodzen\u00fdch \u017elt\u00fdch, oran\u017eov\u00fdch a zelen\u00fdch farieb.<\/p>\n

\u00a0<\/p>\n

Bataty namiesto be\u017en\u00fdch zemiakov<\/strong><\/h3>\n

Sladk\u00e9 zemiaky \u2013 bataty zv\u00fd\u0161ia v\u00e1\u0161 pr\u00edjem vitam\u00ednov E a\u00a0C, ktor\u00e9 spolo\u010dne chr\u00e1nia tukov\u00e9 a vo vode rozpustn\u00e9 molekuly buniek ko\u017ee pred \u00fatokom vo\u013en\u00fdch radik\u00e1lov.<\/p>\n

Tip:<\/em> Nahra\u010fte batami pred letom i\u00a0po\u010das leta konzum\u00e1ciu be\u017en\u00fdch zemiakov.<\/p>\n

\u00a0<\/p>\n

Ovsen\u00e9 vlo\u010dky a\u00a0obilniny nielen na ra\u0148ajky<\/strong><\/h3>\n

Ovsen\u00e9 vlo\u010dky a\u00a0obilniny s\u00fa bohat\u00e9 na me\u010f a vitam\u00edn B6.\u00a0Obe tieto \u017eiviny napom\u00e1haj\u00fa tvorbe melan\u00ednu \u2013 pigmentu, ktor\u00fd chr\u00e1ni poko\u017eku pred slnkom a zabezpe\u010duje op\u00e1lenie poko\u017eky. Jedzte preto ovsen\u00e9 vlo\u010dky, varen\u00fa p\u0161enicu alebo celozrnn\u00e9 potraviny (nie v\u0161ak iba farben\u00e9) ka\u017ed\u00fd de\u0148, ide\u00e1lne hne\u010f na ra\u0148ajky, no aj kedyko\u013evek po\u010das d\u0148a.<\/p>\n

Tip:<\/em> \u010eal\u0161\u00edmi vhodn\u00fdmi zdrojmi medi s\u00fa napr\u00edklad strukoviny, su\u0161en\u00e9 ovocie \u2013 najm\u00e4 slivky, ktor\u00e9 predstavuj\u00fa koncentrovan\u00fd zdroj antioxidantov \u2013 l\u00e1tok, ktor\u00e9 zne\u0161kod\u0148uj\u00fa vo\u013en\u00e9 radik\u00e1ly zapr\u00ed\u010di\u0148uj\u00face sp\u00e1lenie a rakovinu ko\u017ee a\u00a0eliminuj\u00fa vznik vr\u00e1sok na poko\u017eke vystavenej slnku. Bohat\u00fdm zdrojom medi s\u00fa aj ustrice, tak\u017ee si ich nezabudnite po\u010das dovolenky pri mori ur\u010dite dopria\u0165!<\/p>\n

\u00a0<\/strong><\/p>\n

Jablk\u00e1 na ochranu i osvie\u017eenie<\/strong><\/h3>\n

Jablk\u00e1 s\u00fa d\u00f4le\u017eit\u00fdm zdrojom \u010fal\u0161ej skupiny antioxidantov \u2013 flavonoidov.\u00a0Zop\u00e1r jab\u013ak denne tak pom\u00f4\u017ee zv\u00fd\u0161i\u0165 ochranu pred vo\u013en\u00fdmi radik\u00e1lmi vyvolan\u00fdmi UV \u017eiaren\u00edm a\u00a0z\u00e1rove\u0148 v\u00e1m prinesie \u017eelan\u00e9 osvie\u017eenie.<\/p>\n

Tip:<\/em> Flavonoidy sa nach\u00e1dzaj\u00fa tie\u017e v \u010daji, bobu\u013eovitom ovoc\u00ed, \u010dervenom v\u00edne, horkej \u010dokol\u00e1de, obilnin\u00e1ch a zelenej fazuli.<\/p>\n

\u00a0<\/strong><\/p>\n

Braz\u00edlske orechy ako zdrav\u00e9 chrumkanie<\/strong><\/h3>\n

Braz\u00edlske orechy\u00a0s\u00fa najbohat\u0161\u00edm zn\u00e1mym potravinov\u00fdm zdrojom sel\u00e9nu \u2013<\/strong> d\u00f4le\u017eit\u00e9ho miner\u00e1lu a\u00a0antioxidantu.<\/p>\n

Tip: \u00a0Potrebn\u00e1 denn\u00e1 konzum\u00e1cia braz\u00edlskych orechov predstavuje mno\u017estvo pribli\u017ene 3 a\u017e 6 kusov a\u00a0zabezpe\u010d\u00ed v\u00e1m potrebn\u00fa d\u00e1vku sel\u00e9nu na cel\u00fd de\u0148.<\/p>\n

\u00a0<\/p>\n

Mastn\u00e9 ryby nielen na dovolenke<\/strong><\/h3>\n

Pri v\u00fdbere r\u00fdb uprednostnite mastn\u00e9 druhy. Ryb\u00ed tuk toti\u017e m\u00f4\u017ee chr\u00e1ni\u0165 pred UVA a UVB \u017eiaren\u00edm v\u010faka zni\u017eovaniu hlad\u00edn l\u00e1tok sp\u00f4sobuj\u00facich z\u00e1paly.\u00a0<\/p>\n

Tip:<\/em> Zara\u010fte do svojho jed\u00e1lni\u010dka konzum\u00e1ciu mastn\u00fdch r\u00fdb, ako s\u00fa napr. lososy, makrely alebo sardinky, 1 a\u017e 2 porcie t\u00fd\u017edenne.<\/p>\n

\u00a0<\/p>\n

Olivov\u00fd olej do \u0161al\u00e1tov i\u00a0na pe\u010divo<\/strong><\/h3>\n

Olivov\u00fd olej v kombin\u00e1cii s ovoc\u00edm, zeleninou a strukovinami poskytne poko\u017eke v\u00fdznamn\u00fa ochranu pred starnut\u00edm a\u00a0vznikom vr\u00e1sok.<\/p>\n

\u00a0<\/strong>Tip: Zv\u00fd\u0161te konzum\u00e1ciu olivov\u00e9ho oleja jeho pou\u017eit\u00edm v \u0161al\u00e1tov\u00fdch dresingoch alebo si do\u0148ho nam\u00e1\u010dajte pe\u010divo namiesto toho, aby ste ho natierali maslom.<\/p>\n

\u00a0<\/p>\n

Ochrana o\u010d\u00ed pred slnkom<\/strong><\/h3>\n

Pri pobyte na slnku je okrem ochrany poko\u017eky nesmierne d\u00f4le\u017eit\u00e9 myslie\u0165 aj na ochranu o\u010d\u00ed. Tak ako chr\u00e1ni pred \u0161kodliv\u00fdm UV \u017eiaren\u00edm beta-karot\u00e9n poko\u017eku, lute\u00edn (\u010fal\u0161\u00ed druh karotenoidov) chr\u00e1ni sietnicu oka. Medzi druhy zeleniny bohatej na lute\u00edn patria \u0161pen\u00e1t a\u00a0ru\u017ei\u010dkov\u00fd kel. Preto je pre ochranu o\u010d\u00ed potrebn\u00e9 zabezpe\u010di\u0165 si ich pr\u00edjem v nieko\u013ek\u00fdch d\u00e1vkach t\u00fd\u017edenne.<\/p>\n

Tip: <\/em>Prib\u00fadaj\u00fa d\u00f4kazy o tom, \u017ee\u00a0pravideln\u00e1 konzum\u00e1cia kelu a \u0161pen\u00e1tu m\u00f4\u017ee dokonca chr\u00e1ni\u0165 pred \u00a0jednou z naj\u010dastej\u0161\u00edch pr\u00ed\u010din stareckej slepoty \u2013 makul\u00e1rnou degener\u00e1ciou.<\/p>\n

\u00a0<\/p>\n

TIP NA Z\u00c1VER:<\/em><\/strong> Nezabudnite na dostato\u010dn\u00fd pr\u00edjem \u010distej vody. Pred sp\u00e1len\u00edm poko\u017eku s\u00edce neochr\u00e1ni, av\u0161ak\u00a0poskytne jej st\u00e1lu hydrat\u00e1ciu.\u00a0Dehydrat\u00e1cia toti\u017e m\u00f4\u017ee ovplyvni\u0165 \u00farove\u0148 jej vlhkosti, bez ktorej str\u00e1ca svoju pru\u017enos\u0165 a starne r\u00fdchlej\u0161ie.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

ZunaS<\/p>","protected":false},"excerpt":{"rendered":"

Kone\u010dne sme sa do\u010dkali leta a\u00a0mo\u017enosti vystavi\u0165 na\u0161u poko\u017eku hor\u00facim slne\u010dn\u00fdm l\u00fa\u010dom. \u017delan\u00e9 op\u00e1lenie a\u00a0pr\u00edsun d\u00f4le\u017eit\u00e9ho vitam\u00ednu D, ktor\u00fd zdrav\u00fdm opa\u013eovan\u00edm z\u00edskame aj do z\u00e1soby, tak m\u00e1me na dosah, av\u0161ak je potrebn\u00e9 myslie\u0165 na to, aby sme si leto dopriali bez n\u00e1sledkov a\u00a0u\u017eili si ho v\u00a0zdrav\u00ed. Ple\u0165 je nevyhnutn\u00e9 chr\u00e1ni\u0165 nielen zvonka, ale aj zvn\u00fatra, a\u00a0to konzum\u00e1ciou t\u00fdch spr\u00e1vnych potrav\u00edn. Ich zaradenie do jed\u00e1lni\u010dka n\u00e1m pom\u00f4\u017ee poko\u017eku ochr\u00e1ni\u0165 pred sp\u00e1len\u00edm, starnut\u00edm, ako aj pred vznikom rakoviny. Zdrav\u00e9 a chutn\u00e9 leto je tu pre v\u00e1s! \u00a0 Mrkva na ka\u017ed\u00fd de\u0148 Ako je dobre zn\u00e1me, mrkva je pln\u00e1 beta-karot\u00e9nu, ktor\u00fd chr\u00e1ni poko\u017eku t\u00fdm, \u017ee UV \u017eiarenie rozpty\u013euje a zabra\u0148uje jeho hlb\u0161iemu prieniku do ko\u017ee.\u00a0Na rozdiel od syntetick\u00e9ho beta-karot\u00e9nu v\u00a0tabletk\u00e1ch, ktor\u00e9 obsahuj\u00fa v\u00fdlu\u010dne all-trans izom\u00e9ry (pri\u010dom pod\u013ea \u0161t\u00fadi\u00ed m\u00f4\u017ee by\u0165 tak\u00e1to forma beta-karot\u00e9nu vo ve\u013ek\u00fdch d\u00e1vkach nebezpe\u010dn\u00e1, preto\u017ee pravdepodobne podporuj\u00fa oxid\u00e1ciu) prirodzen\u00e1 zmes izom\u00e9rov beta-karot\u00e9nu z rastlinn\u00fdch potrav\u00edn obsahuje aj 9-cis izom\u00e9r, ktor\u00fd poskytuje siln\u00fa antioxida\u010dn\u00fa ochranu. Pol druha ve\u013ekej mrkvy denne zodpoved\u00e1 zhruba potrebnej d\u00e1vke 25 mg beta-karot\u00e9nu. Ve\u013ea beta-karot\u00e9nu a in\u00fdch karotenoidobv (je ich viac ako 600!) obsahuj\u00fa aj marhule, \u010derven\u00fd mel\u00f3n, paradajky \u010di \u0161pen\u00e1t. Tip: Namiesto tabletkovej formy beta-karot\u00e9nu rad\u0161ej jedzte \u010do naj\u010dastej\u0161ie potraviny pln\u00e9 prirodzen\u00fdch \u017elt\u00fdch, oran\u017eov\u00fdch a zelen\u00fdch […]<\/p>\n","protected":false},"author":1,"featured_media":3582,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[95,3],"tags":[24,29,21,37],"class_list":["post-3580","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recepty-a-rady","category-zdravieakrasa","tag-krasa","tag-relax","tag-zdravie","tag-zena"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/posts\/3580","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/comments?post=3580"}],"version-history":[{"count":1,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/posts\/3580\/revisions"}],"predecessor-version":[{"id":3583,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/posts\/3580\/revisions\/3583"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/media\/3582"}],"wp:attachment":[{"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/media?parent=3580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/categories?post=3580"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/tags?post=3580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}