{"id":2089,"date":"2022-11-24T14:32:20","date_gmt":"2022-11-24T14:32:20","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2089"},"modified":"2022-12-16T17:21:05","modified_gmt":"2022-12-16T17:21:05","slug":"build-healthy-bones","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/budovat-zdrave-kosti\/","title":{"rendered":"7 p\u0159irozen\u00fdch zp\u016fsob\u016f, jak budovat zdrav\u00e9 kosti"},"content":{"rendered":"<p><span style=\"font-size: medium;\">Posilov\u00e1n\u00ed kostern\u00edho syst\u00e9mu prost\u0159ednictv\u00edm budov\u00e1n\u00ed zdrav\u00fdch kost\u00ed je z\u00e1sadn\u00ed.<\/span><\/p>\n<p><span style=\"font-size: medium;\">D\u011bti, teenage\u0159i a mlad\u00ed dosp\u011bl\u00ed jsou nejlep\u0161\u00ed roky pro mineralizaci kostern\u00edch struktur. Ve v\u011bku 30 let je v\u0161ak kostn\u00ed hmota v\u011bt\u0161iny lid\u00ed pova\u017eov\u00e1na za optim\u00e1ln\u00ed.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Kosti se st\u00e1vaj\u00ed k\u0159eh\u010d\u00edmi a snadno se l\u00e1mou, pokud se nevytvo\u0159\u00ed dostatek kostn\u00ed hmoty p\u0159ed dosa\u017een\u00edm 30 let v\u011bku nebo pokud b\u011bhem st\u00e1rnut\u00ed doch\u00e1z\u00ed k \u00fabytku kostn\u00ed hmoty.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Na\u0161t\u011bst\u00ed existuj\u00ed <a href=\"https:\/\/anabolic-coach.com\/cs\/kulturistika-dieta-vytrhnout\/\">dietn\u00ed<\/a> a v\u00fdb\u011br \u017eivotn\u00edho stylu, kter\u00fd m\u016f\u017ee pomoci p\u0159i v\u00fdvoji siln\u00fdch kost\u00ed a jejich zachov\u00e1n\u00ed a\u017e do vysok\u00e9ho v\u011bku.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Zde je sedm osv\u011bd\u010den\u00fdch p\u0159\u00edrodn\u00edch zp\u016fsob\u016f, jak budovat zdrav\u00e9 kosti, kter\u00e9 si m\u016f\u017eete osvojit ji\u017e dnes.<\/span><\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/IHVPvnDGzHw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>#1. Ujist\u011bte se, \u017ee m\u00e1te dostatek zeleniny<\/h2>\n<p><span style=\"font-size: medium;\">Va\u0161e kosti v\u00e1m pod\u011bkuj\u00ed za to, \u017ee sn\u00edte zeleninu.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Jsou bohat\u00e9 na vitam\u00edn C, \u017eivinu, kter\u00e1 pom\u00e1h\u00e1 t\u011blu vytv\u00e1\u0159et nov\u00e9 kostn\u00ed bu\u0148ky. Bylo tak\u00e9 navr\u017eeno, \u017ee antioxida\u010dn\u00ed vlastnosti vitaminu C mohou pomoci zabr\u00e1nit po\u0161kozen\u00ed kostn\u00edch bun\u011bk.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Miner\u00e1ln\u00ed hustota kost\u00ed, zn\u00e1m\u00e1 tak\u00e9 jako hustota kost\u00ed, se zd\u00e1 b\u00fdt zvy\u0161ov\u00e1na konzumac\u00ed zeleniny.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Hustota va\u0161ich kost\u00ed je kvantitativn\u00edm ukazatelem obsahu miner\u00e1l\u016f ve va\u0161\u00ed kost\u0159e. N\u00edzk\u00e1 kostn\u00ed hustota je charakteristick\u00fdm znakem jak osteopenie (n\u00edzk\u00e1 kostn\u00ed hmota), tak osteopor\u00f3zy (k\u0159ehk\u00e9 kosti).<\/span><\/p>\n<p><span style=\"font-size: medium;\">Studie zjistily, \u017ee d\u011bti, jejich\u017e strava je bohat\u00e1 na \u017elutou i zelenou zeleninu, maj\u00ed vy\u0161\u0161\u00ed m\u00edru mineralizace kost\u00ed a mlad\u00ed dosp\u011bl\u00ed, jejich\u017e strava je bohat\u00e1 na tuto zeleninu, maj\u00ed vy\u0161\u0161\u00ed m\u00edru zachov\u00e1n\u00ed kostn\u00ed hmoty.<\/span><\/p>\n<p><span style=\"font-size: medium;\"><a href=\"https:\/\/anabolic-coach.com\/cs\/nejlepsich-5-veganskych-kulturistickych-dietnich-potravin\/\">Konzumace zeleniny<\/a> byl tak\u00e9 spojen s pozitivn\u00edmi v\u00fdsledky u \u017een ur\u010dit\u00e9ho v\u011bku.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Riziko osteopor\u00f3zy bylo sn\u00ed\u017eeno pomoc\u00ed 20% ve studii u \u017een star\u0161\u00edch 50 let, kter\u00e9 jedly cibuli \u010dast\u011bji ne\u017e t\u011bch, kter\u00e9 ji jedly m\u00e9n\u011b \u010dasto.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Zv\u00fd\u0161en\u00fd kostn\u00ed obrat nebo rychlost kostn\u00ed resorpce, po kter\u00e9 n\u00e1sleduje nov\u00e1 kostn\u00ed n\u00e1hrada, je spojena se zv\u00fd\u0161en\u00fdm rizikem osteopor\u00f3zy u star\u0161\u00edch dosp\u011bl\u00fdch.<\/span><\/p>\n<p><span style=\"font-size: medium;\">V jedn\u00e9 studii, kter\u00e1 prob\u00edhala po dobu t\u0159\u00ed m\u011bs\u00edc\u016f, byly \u017eeny, kter\u00e9 konzumovaly ekvivalent dev\u00edti porc\u00ed petr\u017eele, zel\u00ed, brokolice nebo jin\u00fdch rostlin bohat\u00fdch na antioxidanty chr\u00e1n\u00edc\u00ed kosti, sv\u011bdky sn\u00ed\u017een\u00ed kostn\u00edho obratu.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2096 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/fresh-fruits-and-vegetables-royalty-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>#2. Za\u010dn\u011bte silov\u00fd tr\u00e9nink<\/h2>\n<p><span style=\"font-size: medium;\">Specifick\u00e9 fyzick\u00e9 aktivity mohou pomoci p\u0159i v\u00fdvoji a \u00fadr\u017eb\u011b kost\u00ed.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Cvi\u010den\u00ed se z\u00e1t\u011b\u017e\u00ed nebo s velk\u00fdm dopadem je skv\u011bl\u00e9 pro kosti, proto\u017ee povzbuzuje t\u011blo k tvorb\u011b nov\u00fdch kost\u00ed.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Bylo prok\u00e1z\u00e1no, \u017ee mno\u017estv\u00ed kosti vytvo\u0159en\u00e9 b\u011bhem let vrcholn\u00e9ho r\u016fstu kost\u00ed se s t\u00edmto typem aktivity u d\u011bt\u00ed, v\u010detn\u011b t\u011bch s diabetem 1. typu, zvy\u0161uje.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Nav\u00edc m\u016f\u017ee b\u00fdt velmi u\u017eite\u010dn\u00fd pro odvr\u00e1cen\u00ed \u00fabytku kostn\u00ed hmoty u star\u0161\u00edch osob.<\/span><\/p>\n<p><span style=\"font-size: medium;\">V\u00fdzkum na star\u0161\u00edch mu\u017e\u00edch a \u017een\u00e1ch, kte\u0159\u00ed se zab\u00fdvali silov\u00fdm tr\u00e9ninkem, zjistil zlep\u0161en\u00ed velikosti kost\u00ed, s\u00edly kost\u00ed a miner\u00e1ln\u00ed hustoty kost\u00ed, stejn\u011b jako sn\u00ed\u017een\u00ed marker\u016f z\u00e1n\u011btu a kostn\u00edho obratu.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Jedna studie v\u0161ak zjistila, \u017ee ani po dev\u00edti m\u011bs\u00edc\u00edch nejnam\u00e1hav\u011bj\u0161\u00edho cvi\u010den\u00ed se z\u00e1t\u011b\u017e\u00ed star\u0161\u00ed mu\u017ei nezaznamenali \u017e\u00e1dn\u00e9 zv\u00fd\u0161en\u00ed hustoty kost\u00ed.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Krom\u011b podpory r\u016fstu sval\u016f m\u00e1 silov\u00fd tr\u00e9nink dal\u0161\u00ed pozitivn\u00ed zdravotn\u00ed \u00fa\u010dinky. Mlad\u0161\u00ed a star\u0161\u00ed \u017eeny, stejn\u011b jako \u017eeny s osteopor\u00f3zou, osteopeni\u00ed nebo rakovinou prsu, mohou tak\u00e9 t\u011b\u017eit ze silov\u00e9ho tr\u00e9ninku, proto\u017ee je m\u016f\u017ee chr\u00e1nit p\u0159ed \u00fabytkem kostn\u00ed hmoty.<\/span><\/p>\n<p><span style=\"font-size: medium;\">A\u010dkoli jak odporov\u00fd tr\u00e9nink, tak posilovac\u00ed cvi\u010den\u00ed zv\u00fd\u0161ily hustotu kost\u00ed v n\u011bkolika oblastech t\u011bla, pouze odporov\u00fd tr\u00e9nink zv\u00fd\u0161il hustotu kost\u00ed v ky\u010dl\u00edch, podle studie mu\u017e\u016f s n\u00edzkou kostn\u00ed hmotou.<\/span><\/p>\n<h2>#3. Konzumujte dostatek b\u00edlkovin<\/h2>\n<p><span style=\"font-size: medium;\">Pro udr\u017een\u00ed siln\u00fdch kost\u00ed je z\u00e1sadn\u00ed konzumovat dostate\u010dn\u00e9 mno\u017estv\u00ed b\u00edlkovin. Ve skute\u010dnosti se asi 501 TP2T v\u0161ech kost\u00ed skl\u00e1d\u00e1 z b\u00edlkovin.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Podle studie bylo prok\u00e1z\u00e1no, \u017ee n\u00edzk\u00fd p\u0159\u00edjem b\u00edlkovin sni\u017euje vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku a m\u016f\u017ee tak\u00e9 ovlivnit tvorbu kost\u00ed a rychlost rozpadu.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Av\u0161ak jedna potenci\u00e1ln\u00ed nev\u00fdhoda vysok\u00e9ho obsahu b\u00edlkovin <a href=\"https:\/\/anabolic-coach.com\/cs\/kulturistika-dieta-vytrhnout\/\">diety<\/a> je potenci\u00e1ln\u00ed ztr\u00e1ta v\u00e1pn\u00edku pro stavbu kost\u00ed v d\u016fsledku snahy t\u011bla neutralizovat kyselost krve.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Nehled\u011b na to, v\u00fdzkumy ukazuj\u00ed, \u017ee tomu tak nen\u00ed u lid\u00ed, jejich\u017e denn\u00ed p\u0159\u00edjem b\u00edlkovin je do 100 gram\u016f, pokud tak\u00e9 konzumuj\u00ed zdrav\u00e9 mno\u017estv\u00ed v\u00e1pn\u00edku a r\u016fzn\u00e9 rostlinn\u00e9 potraviny.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Existuj\u00ed d\u016fkazy, \u017ee vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin zlep\u0161uje hustotu kost\u00ed, zejm\u00e9na u \u017een v reproduk\u010dn\u00edm v\u011bku.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Vy\u0161\u0161\u00ed <a href=\"https:\/\/anabolic-coach.com\/cs\/7-protein-alternativa-pro-kulturistiku\/\">protein<\/a> p\u0159\u00edjem byl spojen s ni\u017e\u0161\u00edm rizikem zlomenin p\u0159edlokt\u00ed a v\u00fdznamn\u011b vy\u0161\u0161\u00ed hustotou kost\u00ed v ky\u010dli, p\u00e1te\u0159i a cel\u00e9m t\u011ble ve velk\u00e9 \u0161estilet\u00e9 observa\u010dn\u00ed studii s v\u00edce ne\u017e 140 000 \u017eenami po menopauze.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Existuj\u00ed tak\u00e9 ur\u010dit\u00e9 d\u016fkazy, \u017ee n\u00edzkosacharidov\u00e9 diety s vy\u0161\u0161\u00edm procentem kalori\u00ed z b\u00edlkovin jsou pro zdrav\u00ed kost\u00ed lep\u0161\u00ed ne\u017e standardn\u00ed n\u00edzkotu\u010dn\u00e9 diety p\u0159i zachov\u00e1n\u00ed kostn\u00ed hmoty b\u011bhem hubnut\u00ed.<\/span><\/p>\n<p><span style=\"font-size: medium;\">V\u011bdci zjistili, \u017ee po roce na diet\u011b s omezen\u00fdm p\u0159\u00edjmem kalori\u00ed \u017eeny, kter\u00e9 konzumovaly 86 gram\u016f b\u00edlkovin denn\u011b, ztratily v\u00fdrazn\u011b m\u00e9n\u011b kostn\u00ed hmoty v noh\u00e1ch, boc\u00edch, p\u00e1te\u0159i a pa\u017e\u00edch ne\u017e ty, kter\u00e9 konzumovaly pouze 60 gram\u016f b\u00edlkovin denn\u011b.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2098 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>#4. M\u00edt dostatek vitam\u00ednu D a K<\/h2>\n<p><span style=\"font-size: medium;\">Budov\u00e1n\u00ed siln\u00fdch kost\u00ed vy\u017eaduje hodn\u011b <a href=\"https:\/\/en.wikipedia.org\/wiki\/Vitamin\">vitam\u00edn<\/a> D a vitam\u00edn K.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Mezi jeho mnoha p\u0159\u00ednosy pro zdrav\u00ed kost\u00ed pat\u0159\u00ed vitam\u00edn D, kter\u00fd napom\u00e1h\u00e1 vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku. Ochrana p\u0159ed onemocn\u011bn\u00edmi kost\u00ed, jako je osteopenie a osteopor\u00f3za, vy\u017eaduje hladinu v krvi alespo\u0148 30 ng\/ml (75 nmol\/l).<\/span><\/p>\n<p><span style=\"font-size: medium;\">Ve skute\u010dnosti v\u00fdzkum uk\u00e1zal, \u017ee jak d\u011bti, tak dosp\u011bl\u00ed, kte\u0159\u00ed nedost\u00e1vaj\u00ed dostatek vitam\u00ednu D, maj\u00ed ni\u017e\u0161\u00ed hustotu kost\u00ed a je u nich v\u011bt\u0161\u00ed pravd\u011bpodobnost ztr\u00e1ty kostn\u00ed hmoty.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Nedostatek vitaminu D je roz\u0161\u00ed\u0159en\u00fd a postihuje odhadem jednu miliardu lid\u00ed na cel\u00e9m sv\u011bt\u011b.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Pokud str\u00e1v\u00edte dostatek \u010dasu na slunci a budete j\u00edst potraviny jako s\u00fdr, j\u00e1tra a tu\u010dn\u00e9 ryby, m\u016f\u017eete z\u00edskat ve\u0161ker\u00fd pot\u0159ebn\u00fd vitam\u00edn D. Mnoho lid\u00ed v\u0161ak pot\u0159ebuje u\u017e\u00edvat dopl\u0148ky vitam\u00ednu D v mno\u017estv\u00ed a\u017e 2 000 IU denn\u011b, aby si udr\u017eely hladinu tam, kde by m\u011bly b\u00fdt.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Vitamin K2 zlep\u0161uje osteokalcin, protein rozhoduj\u00edc\u00ed pro tvorbu kost\u00ed, a t\u00edm podporuje zdrav\u00ed kost\u00ed. Tato zm\u011bna umo\u017e\u0148uje osteokalcinu v\u00e1zat se na kostn\u00ed miner\u00e1ly, co\u017e zase pom\u00e1h\u00e1 p\u0159edch\u00e1zet ztr\u00e1t\u011b v\u00e1pn\u00edku.<\/span><\/p>\n<p><span style=\"font-size: medium;\">MK-4 a MK-7 jsou nejb\u011b\u017en\u011bj\u0161\u00ed formy vitaminu K2. Maso, vejce a j\u00e1tra, v\u0161echny obsahuj\u00ed stopov\u00e1 mno\u017estv\u00ed MK-4, ale pouze ve form\u011b metabolit\u016f. MK-7 lze nal\u00e9zt ve fermentovan\u00fdch potravin\u00e1ch, jako je natto (s\u00f3jov\u00fd produkt), kysan\u00e9 zel\u00ed a s\u00fdr.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Dopln\u011bk MK-7 zv\u00fd\u0161il hladinu vitaminu K2 v krvi v\u00edce ne\u017e dopln\u011bk MK-4 v mal\u00e9 studii zdrav\u00fdch mlad\u00fdch \u017een.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Podle jin\u00fdch v\u00fdzkum\u016f se u d\u011bt\u00ed a \u017een po menopauze zlep\u0161uje hustota kost\u00ed a modifikace osteokalcinu suplementac\u00ed vitaminu K2.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Ve studii zahrnuj\u00edc\u00ed \u017eeny ve v\u011bku 50 a\u017e 65 let si ty, kter\u00e9 u\u017e\u00edvaly MK-4, zachovaly hustotu kost\u00ed, zat\u00edmco ty, kter\u00e9 u\u017e\u00edvaly placebo, zaznamenaly v\u00fdznamn\u00fd pokles.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Na druhou stranu, 12m\u011bs\u00ed\u010dn\u00ed studie porovn\u00e1vaj\u00edc\u00ed \u017eeny, kter\u00e9 u\u017e\u00edvaly natto s t\u011bmi, kter\u00e9 nebraly, nezjistila \u017e\u00e1dn\u00fd rozd\u00edl v \u00fabytku kostn\u00ed hmoty.<\/span><\/p>\n<h2>#5. Jezte potraviny s vysok\u00fdm obsahem v\u00e1pn\u00edku<\/h2>\n<p><span style=\"font-size: medium;\">V\u00e1pn\u00edk je nejhojn\u011bj\u0161\u00edm miner\u00e1lem v kostn\u00ed tk\u00e1ni, a proto je rozhoduj\u00edc\u00ed pro zdrav\u00ed kost\u00ed.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Je nezbytn\u00e9 konzumovat v\u00e1pn\u00edk denn\u011b, abyste chr\u00e1nili strukturu a s\u00edlu kost\u00ed, proto\u017ee star\u00e9 kostn\u00ed bu\u0148ky se neust\u00e1le rozkl\u00e1daj\u00ed a nahrazuj\u00ed nov\u00fdmi.<\/span><\/p>\n<p><span style=\"font-size: medium;\">V\u00e1pn\u00edk m\u00e1 doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem (RDI) 1 000 mg, ale dosp\u00edvaj\u00edc\u00ed pot\u0159ebuj\u00ed 1 300 mg a \u017eeny nad 50 let 1 200 mg denn\u011b.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Absorpce v\u00e1pn\u00edku se v\u0161ak u jednotliv\u00fdch osob zna\u010dn\u011b li\u0161\u00ed.<\/span><\/p>\n<p><span style=\"font-size: medium;\">P\u0159\u00edjem v\u00e1pn\u00edku nad 500 miligram\u016f je spojen s mnohem ni\u017e\u0161\u00ed absorpc\u00ed v t\u011ble ve srovn\u00e1n\u00ed s ni\u017e\u0161\u00edm p\u0159\u00edjmem.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Pro zaji\u0161t\u011bn\u00ed dostate\u010dn\u00e9ho p\u0159\u00edjmu v\u00e1pn\u00edku je vhodn\u00e9 odvodit po\u017eadovan\u00e9 hladiny v\u00e1pn\u00edku z potravy bohat\u00e9 na v\u00e1pn\u00edk zkonzumovan\u00e9 b\u011bhem dne. Zat\u00edmco dopl\u0148ky v\u00e1pn\u00edku mohou zv\u00fd\u0161it hladinu v\u00e1pn\u00edku, je vhodn\u011bj\u0161\u00ed z\u00edskat v\u00e1pn\u00edk z potravinov\u00fdch zdroj\u016f sp\u00ed\u0161e ne\u017e z dopl\u0148k\u016f.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Dopl\u0148ky v\u00e1pn\u00edku byly spojeny s 22% vy\u0161\u0161\u00edm rizikem srde\u010dn\u00edch onemocn\u011bn\u00ed v ned\u00e1vn\u00e9 10let\u00e9 studii zahrnuj\u00edc\u00ed v\u00edce ne\u017e 1 500 \u00fa\u010dastn\u00edk\u016f, zat\u00edmco vysok\u00fd p\u0159\u00edjem v\u00e1pn\u00edku z potravinov\u00fdch zdroj\u016f celkov\u011b sni\u017euje riziko srde\u010dn\u00edch onemocn\u011bn\u00ed.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2099 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/calcium-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>#6. Neignorujte ho\u0159\u010d\u00edk a zinek<\/h2>\n<p><span style=\"font-size: medium;\">Zdrav\u00ed kost\u00ed z\u00e1vis\u00ed na \u0159ad\u011b miner\u00e1l\u016f, nejen na v\u00e1pn\u00edku. Ho\u0159\u010d\u00edk a zinek jsou dva dal\u0161\u00ed, kter\u00e9 v\u00fdznamn\u011b p\u0159isp\u00edvaj\u00ed k dobr\u00e9mu zdrav\u00ed va\u0161ich kost\u00ed.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Ho\u0159\u010d\u00edk je nezbytn\u00fd p\u0159i aktivaci vitaminu D, kter\u00fd zase zvy\u0161uje vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku.<\/span><\/p>\n<p><span style=\"font-size: medium;\">V\u00fdzkumn\u00edci pozorovali, \u017ee mezi v\u00edce ne\u017e 73 000 \u017eenami m\u011bly ty, kter\u00e9 konzumovaly 400 miligram\u016f ho\u0159\u010d\u00edku denn\u011b, vy\u0161\u0161\u00ed hustotu kost\u00ed p\u0159ibli\u017en\u011b 2%.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Ho\u0159\u010d\u00edk je miner\u00e1l, kter\u00fd je p\u0159\u00edtomen ve v\u011bt\u0161in\u011b potravin, i kdy\u017e ve stopov\u00fdch mno\u017estv\u00edch, ale jen n\u011bkolik vybran\u00fdch potravin je dobr\u00fdm dietn\u00edm zdrojem ho\u0159\u010d\u00edku. Glycin\u00e1t, citr\u00e1t nebo uhli\u010ditan ho\u0159e\u010dnat\u00fd mohou b\u00fdt tak\u00e9 u\u017eite\u010dn\u00e9 jako dopln\u011bk stravy.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Zinek je esenci\u00e1ln\u00ed stopov\u00fd miner\u00e1l, kter\u00fd lze z\u00edskat pouze v extr\u00e9mn\u011b mal\u00fdch d\u00e1vk\u00e1ch. P\u0159isp\u00edv\u00e1 k miner\u00e1ln\u00edmu obsahu kost\u00ed.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Zinek tak\u00e9 podporuje v\u00fdvoj bun\u011bk tvo\u0159\u00edc\u00edch kosti a z\u00e1rove\u0148 omezuje drtiv\u00fd rozpad va\u0161\u00ed kostn\u00ed struktury.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Bylo prok\u00e1z\u00e1no, \u017ee dopl\u0148ky zinku pom\u00e1haj\u00ed jak p\u0159i v\u00fdvoji zdrav\u00e9 kostn\u00ed tk\u00e1n\u011b u d\u011bt\u00ed, tak p\u0159i zachov\u00e1n\u00ed hustoty kost\u00ed u dosp\u011bl\u00fdch v pokro\u010dil\u00e9m v\u011bku.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Zinek lze nal\u00e9zt v potravinov\u00fdch zdroj\u00edch, jako jsou; \u0161pen\u00e1t, \u00fast\u0159ice, krevety, d\u00fd\u0148ov\u00e1 sem\u00ednka, hov\u011bz\u00ed maso a ln\u011bn\u00e1 sem\u00ednka.<\/span><\/p>\n<h2>#7. M\u00edt v\u00edce omega-3 tuk\u016f<\/h2>\n<p><span style=\"font-size: medium;\">Protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky omega-3 mastn\u00fdch kyselin jsou dob\u0159e zdokumentov\u00e1ny.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Nav\u00edc bylo prok\u00e1z\u00e1no, \u017ee chr\u00e1n\u00ed p\u0159ed \u00fabytkem kostn\u00ed hmoty, ke kter\u00e9mu p\u0159irozen\u011b doch\u00e1z\u00ed se st\u00e1rnut\u00edm.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Udr\u017eov\u00e1n\u00ed pom\u011bru omega-6 a omega-3 tuk\u016f ve va\u0161\u00ed strav\u011b na zdrav\u00e9 \u00farovni je stejn\u011b d\u016fle\u017eit\u00e9 jako dostatek omega-3 tuk\u016f ve va\u0161\u00ed strav\u011b.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Jedn\u00e9 studie se z\u00fa\u010dastnilo v\u00edce ne\u017e 1 500 dosp\u011bl\u00fdch ve v\u011bku 45 a\u017e 90 let a ti, kte\u0159\u00ed m\u011bli ve strav\u011b vy\u0161\u0161\u00ed pom\u011br omega-6 a omega-3 mastn\u00fdch kyselin, m\u011bli ni\u017e\u0161\u00ed hustotu kost\u00ed ne\u017e ti s ni\u017e\u0161\u00edm pom\u011brem.<\/span><\/p>\n<p><span style=\"font-size: medium;\">D\u016frazn\u011b se doporu\u010duje udr\u017eovat pom\u011br omega-6 k omega-3 4:1 nebo ni\u017e\u0161\u00ed.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Krom\u011b toho, zat\u00edmco v\u011bt\u0161ina v\u00fdzkum\u016f se zam\u011b\u0159ila na v\u00fdhody omega-3 tuk\u016f s dlouh\u00fdm \u0159et\u011bzcem nalezen\u00fdch v tu\u010dn\u00fdch ryb\u00e1ch, kontrolovan\u00e1 studie zjistila, \u017ee rostlinn\u00e9 zdroje omega-3 pomohly sn\u00ed\u017eit rozpad kost\u00ed a zv\u00fd\u0161it tvorbu kost\u00ed.<\/span><\/p>\n<p><span style=\"font-size: medium;\">N\u011bkter\u00e9 z nejlep\u0161\u00edch potravinov\u00fdch zdroj\u016f omega-3 tuk\u016f jsou rostlinn\u00e9ho p\u016fvodu a zahrnuj\u00ed vla\u0161sk\u00e9 o\u0159echy, ln\u011bn\u00e1 sem\u00ednka a chia sem\u00ednka.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2100 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/omega-3-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Na z\u00e1v\u011br<\/h2>\n<p><span style=\"font-size: medium;\">Udr\u017eov\u00e1n\u00ed siln\u00fdch kost\u00ed je kl\u00ed\u010dov\u00e9 v ka\u017ed\u00e9m v\u011bku. Lid\u00e9 v\u0161ak \u010dasto berou zdrav\u00e9 kosti jako samoz\u0159ejmost, proto\u017ee nepoci\u0165uj\u00ed \u017e\u00e1dn\u00e9 p\u0159\u00edznaky, dokud nen\u00ed stav docela pokro\u010dil\u00fd.<\/span><\/p>\n<p><span style=\"font-size: medium;\">M\u016f\u017eete za\u010d\u00edt brzy na cest\u011b k siln\u00fdm kostem t\u00edm, \u017ee si osvoj\u00edte n\u011bkter\u00e9 z mnoha <a href=\"https:\/\/anabolic-coach.com\/cs\/kulturistika-dieta-vytrhnout\/\">dietn\u00ed<\/a>, tipy na \u017eivotn\u00ed styl a kulturistiku zm\u00edn\u011bn\u00e9 v tomto p\u0159\u00edsp\u011bvku dnes.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Posilov\u00e1n\u00ed kostern\u00edho syst\u00e9mu prost\u0159ednictv\u00edm budov\u00e1n\u00ed zdrav\u00fdch kost\u00ed je z\u00e1sadn\u00ed. D\u011bti, teenage\u0159i a mlad\u00ed dosp\u011bl\u00ed jsou nejlep\u0161\u00ed roky pro mineralizaci kostern\u00edch struktur. Ve v\u011bku 30 let je v\u0161ak kostn\u00ed hmota v\u011bt\u0161iny lid\u00ed pova\u017eov\u00e1na za optim\u00e1ln\u00ed. Kosti se st\u00e1vaj\u00ed k\u0159eh\u010d\u00edmi a snadno se l\u00e1mou, pokud nejsou dost [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/budovat-zdrave-kosti\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2141,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[75,70,69],"tags":[],"class_list":{"0":"post-2089","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-medical","8":"category-nutrition","9":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Natural Ways To Build Healthy Bones - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Strengthening one&#039;s skeletal system through the building of healthy bones is crucial. 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