{"id":659,"date":"2010-10-04T20:32:22","date_gmt":"2010-10-04T18:32:22","guid":{"rendered":"https:\/\/viscojis.cz\/teens\/2010\/10\/04\/139\/"},"modified":"2025-02-07T15:11:34","modified_gmt":"2025-02-07T14:11:34","slug":"139","status":"publish","type":"post","link":"https:\/\/viscojis.cz\/teens\/139\/","title":{"rendered":"\u017divo\u010di\u0161n\u00e9 tuky"},"content":{"rendered":"

O \u017eivo\u010di\u0161n\u00fdch tuc\u00edch, jejich zdroj\u00edch v potrav\u011b a \u00fa\u010dinc\u00edch na lidsk\u00fd organismus.<\/span><\/p>\n

Tuky jsou z\u00e1\"zivoc<\/strong>kladn\u00ed sou\u010d\u00e1st v\u0161ech bun\u011bk, zabezpe\u010duj\u00ed mechanickou i tepelnou ochranu organismu, pod\u00edl\u00ed se na transportu n\u011bkter\u00fdch l\u00e1tek a jsou nejd\u016fle\u017eit\u011bj\u0161\u00ed z\u00e1sob\u00e1rnou energie v na\u0161em t\u011ble.<\/p>\n

\u00a0<\/p>\n

\u017divo\u010di\u0161n\u00e9 tuky versus rostlinn\u00e9<\/strong><\/p>\n

Tuky, kter\u00e9 dod\u00e1v\u00e1me na\u0161emu t\u011blu potravou, poch\u00e1zej\u00ed bu\u010f z rostlin \u2013 rostlinn\u00e9 (nap\u0159. oleje), nebo ze zv\u00ed\u0159at \u2013 \u017eivo\u010di\u0161n\u00e9 (nap\u0159. m\u00e1slo, s\u00e1dlo). Star\u0161\u00ed v\u00fd\u017eivov\u00e1 doporu\u010den\u00ed \u0159\u00edkaj\u00ed, \u017ee jedna t\u0159etina tuk\u016f v na\u0161em j\u00eddeln\u00ed\u010dku by m\u011bla b\u00fdt \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu a dv\u011b t\u0159etiny rostlinn\u00e9ho. V\u011bdeck\u00e9 studie v\u0161ak jednozna\u010dn\u011b prok\u00e1zaly, \u017ee z hlediska p\u016fsoben\u00ed tuk\u016f na lidsk\u00e9 zdrav\u00ed je u\u017eite\u010dn\u011bj\u0161\u00ed d\u011blit je podle jejich slo\u017een\u00ed, ne p\u016fvodu, to znamen\u00e1, zda v nich p\u0159eva\u017euj\u00ed mastn\u00e9 kyseliny\u00a0 nasycen\u00e9, nenasycen\u00e9, pop\u0159. transnenasycen\u00e9. Tak nap\u0159\u00edklad ryb\u00ed tuk<\/span> je \u017eivo\u010di\u0161n\u00fd, ale obsahuje zdrav\u00ed prosp\u011b\u0161n\u00e9 omega-3 nenasycen\u00e9 mastn\u00e9 kyseliny<\/span>. A naopak tuk kokosov\u00fd je sice rostlinn\u00e9ho p\u016fvodu, jeho hlavn\u00ed slo\u017ekou jsou v\u0161ak nasycen\u00e9 mastn\u00e9 kyseliny, jejich\u017e zv\u00fd\u0161en\u00fd p\u0159\u00edvod p\u0159isp\u00edv\u00e1 ke vzniku a rozvoji mnoha r\u016fzn\u00fdch nemoc\u00ed. V\u00edce se o \u00fa\u010dinc\u00edch jednotliv\u00fdch typ\u016f tuk\u016f do\u010dtete zde<\/a>.<\/p>\n

\u00a0<\/p>\n

\u017divo\u010di\u0161n\u00e9 tuky zdrav\u00e9, nebo nezdrav\u00e9?<\/strong><\/p>\n

\u017divo\u010di\u0161n\u00e9 tuky jsou jedn\u00edm z hlavn\u00edch zdroj\u016f nasycen\u00fdch tuk\u016f<\/span>, kter\u00e9 by se v na\u0161em j\u00eddeln\u00ed\u010dku m\u011bly objevovat co nejm\u00e9n\u011b. Pat\u0159\u00ed sem p\u0159edev\u0161\u00edm potraviny, kter\u00e9 obsahuj\u00ed tuk vep\u0159ov\u00fd, hov\u011bz\u00ed a ml\u00e9\u010dn\u00fd \u2013 s\u00e1dlo, l\u016fj, m\u00e1slo, slanina, tu\u010dn\u00e9 s\u00fdry, smetana, tu\u010dn\u00e9 jogurty a jin\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky, tu\u010dn\u00e1 masa, r\u016fzn\u00e9 tu\u010dn\u00e9 masn\u00e9 v\u00fdrobky, jako jsou sal\u00e1my, p\u00e1rky, uzeniny, pa\u0161tiky a dal\u0161\u00ed. P\u0159ednost bychom m\u011bli d\u00e1vat v\u00fdrobk\u016fm s n\u00edzkou tu\u010dnost\u00ed, jako je dr\u016fbe\u017e\u00ed, telec\u00ed \u010di jehn\u011b\u010d\u00ed maso, m\u00e9n\u011b tu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky (do 3 % tuku u ml\u00e9ka a ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f a do 30\u201345 % tuku v su\u0161in\u011b u tvrd\u00fdch s\u00fdr\u016f), libov\u00e1 \u0161unka apod.<\/p>\n

Bylo by ale chybou h\u00e1zet v\u0161echny \u017eivo\u010di\u0161n\u00e9 tuky do jednoho pytle. Existuj\u00ed v\u00fdjimky, jako je ryb\u00ed tuk<\/span>, kter\u00fd je pro na\u0161e t\u011blo naopak prosp\u011b\u0161n\u00fd. ryb\u00ed tuk<\/span> poskytuje t\u011blu nenasycen\u00e9 omega-3 mastn\u00e9 kyseliny, p\u0159edev\u0161\u00edm EPA<\/span> a DHA<\/span>, jejich\u017e p\u0159\u00edzniv\u00fd vliv na na\u0161e zdrav\u00ed je ji\u017e dlouho zn\u00e1m. V\u00edce se m\u016f\u017eete o ryb\u00e1ch a ryb\u00edm tuku dozv\u011bd\u011bt zde<\/a>.<\/p>\n

M\u00e1slo<\/strong> obsahuje minim\u00e1ln\u011b 80 % ml\u00e9\u010dn\u00e9ho tuku. V m\u00e1seln\u00e9m tuku p\u0159eva\u017euj\u00ed nasycen\u00e9 mastn\u00e9 kyseliny (asi 70 %) a p\u0159irozen\u011b jsou v n\u011bm p\u0159\u00edtomny i trans mastn\u00e9 kyseliny<\/span> (asi 2 %) a Cholesterol<\/span>. Obsahuje v\u0161ak tak\u00e9 vitaminy rozpustn\u00e9 v tuc\u00edch. Konzumaci m\u00e1sla by m\u011bli omezit lid\u00e9 se srde\u010dn\u00edmi a c\u00e9vn\u00edmi pot\u00ed\u017eemi, vysokou hladinou cholesterolu<\/span> a tuk\u016f v krvi. Zdrav\u00ed jedinci si jej mohou ob\u010das dop\u0159\u00e1t, i kdy\u017e vhodn\u011bj\u0161\u00ed k namaz\u00e1n\u00ed na pe\u010divo jsou kvalitn\u00ed rostlinn\u00e9 tuky. Vzhledem ke sv\u00e9mu slo\u017een\u00ed je m\u00e1slo vhodn\u00e9 zejm\u00e9na pro studenou kuchyni, ne na sma\u017een\u00ed. V\u00edce se o m\u00e1sle dozv\u00edte zde<\/a>.<\/p>\n

S\u00e1dlo<\/strong> se vyr\u00e1b\u00ed zpracov\u00e1n\u00edm tukov\u00e9 tk\u00e1n\u011b vep\u0159\u016f (vep\u0159ov\u00e9 s\u00e1dlo) \u010di jin\u00fdch zv\u00ed\u0159at (hus\u00ed s\u00e1dlo aj.). Vep\u0159ov\u00e9 s\u00e1dlo obsahuje Cholesterol<\/span> a asi 40 % nasycen\u00fdch mastn\u00fdch kyselin. Na rozd\u00edl od toho hus\u00ed s\u00e1dlo obsahuje o n\u011bco v\u00edce nenasycen\u00fdch mastn\u00fdch kyselin<\/span> (je proto tak\u00e9 tekut\u011bj\u0161\u00ed ne\u017e vep\u0159ov\u00e9) a je proto odborn\u00edky l\u00e9pe hodnoceno.<\/p>\n

Hlavn\u011b v\u0161ak nezapome\u0148me na zlat\u00e9 pravidlo: V\u0161eho s m\u00edrou<\/strong>.<\/p>\n

\u00a0<\/p>\n

.<\/strong><\/p>\n

\u00a0<\/p>\n