{"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>Strengthening one&#8217;s skeletal system through the building of healthy bones is crucial. Children, teenagers, and young adults are the prime years for mineralization of the skeletal structures. However, by the age of 30, most people&#8217;s bone mass is considered to be at an optimal level. Bones become more brittle and break easily if not enough [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/budovat-zdrave-kosti\/\">More<\/a><\/p>\n","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":["post-2089","post","type-post","status-publish","format-standard","has-post-thumbnail","category-medical","category-nutrition","category-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\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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