{"id":207,"date":"2021-01-07T02:36:00","date_gmt":"2021-01-07T02:36:00","guid":{"rendered":"https:\/\/neshio.de\/?p=207"},"modified":"2023-07-08T04:30:48","modified_gmt":"2023-07-08T04:30:48","slug":"vitamin-a-lebensmittel","status":"publish","type":"post","link":"https:\/\/neshio.de\/sk\/potraviny-s-vitaminom-a\/","title":{"rendered":"10 potrav\u00edn bohat\u00fdch na vitam\u00edn A, o ktor\u00fdch by ste mali vedie\u0165"},"content":{"rendered":"

Ak chcete podpori\u0165 svoj imunitn\u00fd syst\u00e9m, dbajte na dostatok potrav\u00edn bohat\u00fdch na vitam\u00edn A. Vitam\u00edn A sa prirodzene nach\u00e1dza v mnoh\u00fdch potravin\u00e1ch a je zn\u00e1my t\u00fdm, \u017ee udr\u017eiava ostr\u00fd zrak a \u010dist\u00fa poko\u017eku, ale je to aj fantastick\u00fd sp\u00f4sob, ako posilni\u0165 va\u0161u imunitu.<\/p>\n\n\n\n

Odborn\u00edci na v\u00fd\u017eivu v\u00e1m prezradia, ak\u00e9 potraviny s\u00fa bohat\u00e9 na vitam\u00edn A a ako ich najlep\u0161ie pripravi\u0165, aby ste splnili svoju denn\u00fa potrebu a dodali svojmu jed\u00e1lni\u010dku trochu farby.<\/p>\n\n\n\n

Mali by ste sa vyhn\u00fa\u0165 u\u017e\u00edvaniu pr\u00edli\u0161 ve\u013ek\u00e9ho mno\u017estva vitam\u00ednu A. Ak\u00fatne pred\u00e1vkovanie m\u00f4\u017ee sp\u00f4sobi\u0165 nevo\u013enos\u0165, vracanie a z\u00e1vraty. Vitam\u00edn A je vitam\u00edn rozpustn\u00fd v tukoch a jeho prebytok sa uklad\u00e1 v pe\u010deni, \u010do u\u013eah\u010duje pred\u00e1vkovanie vitam\u00ednmi rozpustn\u00fdmi v tukoch (prebytok vitam\u00ednov rozpustn\u00fdch vo vode sa vylu\u010duje mo\u010dom). Ak neust\u00e1le u\u017e\u00edvate pr\u00edli\u0161 ve\u013ea vitam\u00ednu A, m\u00f4\u017ee sa u v\u00e1s objavi\u0165 po\u0161kodenie pe\u010dene, bolesti k\u013abov alebo vroden\u00e9 chyby. Z\u00e1rove\u0148 by ste v\u0161ak mali dodr\u017eiava\u0165 Nedostatok<\/a> vitam\u00ednu A. <\/p>\n\n\n\n

Ak u\u017e\u00edvate vitam\u00edn A regulovan\u00fdm sp\u00f4sobom, m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 udr\u017eiava\u0165 zdrav\u00fa stravu s vlastnos\u0165ami posil\u0148uj\u00facimi imunitu. Pre\u010d\u00edtajte si 10 potrav\u00edn, ktor\u00e9 s\u00fa prirodzene bohat\u00e9 na vitam\u00edn A. Z\u00edskate aj n\u00e1vrhy na chutn\u00e9 serv\u00edrovanie.<\/p>\n\n\n\n

Potraviny bohat\u00e9 na vitam\u00edn A<\/h2>\n\n\n\n

01 Syr<\/strong><\/p>\n\n\n\n

Ako chutn\u00e9 a s\u00fdte ob\u010derstvenie v\u00e1m syr pom\u00f4\u017ee dosiahnu\u0165 denn\u00fa d\u00e1vku vitam\u00ednu A. Jeden pl\u00e1tok syra \u010dedar obsahuje pribli\u017ene 6% odpor\u00fa\u010danej dennej hodnoty vitam\u00ednu A. Syr m\u00f4\u017ee sl\u00fa\u017ei\u0165 ako s\u00fdte ob\u010derstvenie alebo ako pr\u00edsada do polievok a \u0161al\u00e1tov. K\u013e\u00fa\u010dom k \u00faspechu je v\u0161ak \u0161etrnos\u0165. Syr by ste mali jes\u0165 s mierou kv\u00f4li obsahu nas\u00fdten\u00fdch tukov. <\/p>\n\n\n\n

Syr v\u0161ak nie je pre ka\u017ed\u00e9ho. U niektor\u00fdch \u013eud\u00ed m\u00f4\u017eu bielkoviny a cukor v mlie\u010dnych v\u00fdrobkoch sp\u00f4sobi\u0165 \u017eal\u00fado\u010dn\u00e9 \u0165a\u017ekosti alebo z\u00e1palov\u00e9 reakcie. Existuj\u00fa v\u0161ak skvel\u00e9 alternat\u00edvy na z\u00edskanie vitam\u00ednu A. <\/p>\n\n\n\n

02<\/strong> Vajcia<\/strong><\/p>\n\n\n\n

Jedno vajce obsahuje pribli\u017ene 16% odpor\u00fa\u010danej dennej hodnoty vitam\u00ednu A. Odpor\u00fa\u010dame v\u00e1m pripravi\u0165 si vajcia ako mie\u0161an\u00e9 vaj\u00ed\u010dka s \u010derstvou zeleninou a bylinkami. T\u00fdmto sp\u00f4sobom skonzumujete mno\u017estvo zdrav\u00fdch fytochemik\u00e1li\u00ed. Niektor\u00e9 vajcia s\u00fa zdrav\u0161ie ako in\u00e9. Napr\u00edklad vajcia z pastvy obsahuj\u00fa viac vitam\u00ednu A ako ich konven\u010dn\u00e9 n\u00e1protivky. <\/p>\n\n\n\n

03<\/strong> Mastn\u00e9 ryby<\/strong><\/p>\n\n\n\n

Mastn\u00e9 ryby obsahuj\u00fa mno\u017estvo zdraviu prospe\u0161n\u00fdch l\u00e1tok vr\u00e1tane vitam\u00ednu A. Filety z mastn\u00fdch r\u00fdb, ako je losos alebo sle\u010f, obsahuj\u00fa pribli\u017ene 2-3% odpor\u00fa\u010danej dennej hodnoty vitam\u00ednu A. Tieto ryby s\u00fa tie\u017e bohat\u00e9 na omega-3 mastn\u00e9 kyseliny. Tieto protiz\u00e1palov\u00e9 zl\u00fa\u010deniny podporuj\u00fa zdravie mozgu a kardiovaskul\u00e1rneho syst\u00e9mu. <\/p>\n\n\n\n

Mastn\u00e9 ryby navy\u0161e robia z\u00e1zraky s va\u0161ou ple\u0165ou. Mastn\u00e9 ryby, ako napr\u00edklad divok\u00fd losos, s\u00fa skvel\u00fdm zdrojom vitam\u00ednov A a D rozpustn\u00fdch v tukoch. Na rozdiel od rastlinn\u00fdch zdrojov je vitam\u00edn A v tu\u010dn\u00fdch ryb\u00e1ch pripraven\u00fd na pou\u017eitie. Vo forme retinolu je d\u00f4le\u017eit\u00fd pre rast vlasov a \u010dist\u00fa ple\u0165. <\/p>\n\n\n\n

04 Pe\u010de\u0148<\/strong><\/p>\n\n\n\n

Org\u00e1nov\u00e9 m\u00e4so je pokladom z\u00e1kladn\u00fdch \u017eiv\u00edn. Niektor\u00ed ich miluj\u00fa, in\u00ed nie. Pe\u010de\u0148 m\u00e1 ve\u013emi vysok\u00fd obsah vitam\u00ednu A, preto sa odpor\u00fa\u010da, aby sa jej tehotn\u00e9 \u017eeny vyh\u00fdbali. 30 gramov kuracej pe\u010dene obsahuje pribli\u017ene 62 % odpor\u00fa\u010danej dennej hodnoty vitam\u00ednu A. T\u00e1to potravina je ve\u013emi bohat\u00e1. M\u00f4\u017eete si ju uvari\u0165 v malom mno\u017estve a vychutna\u0165 si ju natret\u00fa na semienkov\u00fdch alebo celozrnn\u00fdch krekroch alebo toastoch.<\/p>\n\n\n\n

Aj tu plat\u00ed, \u017ee najlep\u0161\u00edm sp\u00f4sobom, ako si vychutna\u0165 t\u00fato poch\u00fa\u0165ku, je striedmos\u0165. Jedn\u00fdm z odpor\u00fa\u010dan\u00ed je pr\u00edle\u017eitostne si da\u0165 pe\u010de\u0148ov\u00fa pa\u0161t\u00e9tu alebo penu. <\/p>\n\n\n\n

05<\/strong> Mlieko<\/strong><\/p>\n\n\n\n

Ak m\u00e1te radi mlie\u010dne v\u00fdrobky, mlieko v\u00e1m pom\u00f4\u017ee dosta\u0165 do stravy vitam\u00edn A. Jedna \u0161\u00e1lka plnotu\u010dn\u00e9ho mlieka obsahuje pribli\u017ene 5% odpor\u00fa\u010danej dennej hodnoty vitam\u00ednu A. Mlieko m\u00f4\u017eete jednoducho pi\u0165 priamo alebo ho konzumova\u0165 s ovsen\u00fdmi vlo\u010dkami \u010di ka\u0161ou. Pre niektor\u00fdch \u013eud\u00ed je kozie alebo ov\u010die mlieko \u013eah\u0161ie str\u00e1vite\u013en\u00e9 ako kravsk\u00e9.<\/p>\n\n\n\n

06<\/strong> Mrkva<\/strong><\/p>\n\n\n\n

Pam\u00e4t\u00e1te si, ako v\u00e1m mama hovorila, \u017ee m\u00e1te jes\u0165 mrkvu, aby sa v\u00e1m zlep\u0161il zrak? Mrkva je zn\u00e1ma svojimi \u00fa\u010dinkami na zdravie o\u010d\u00ed v\u010faka vysok\u00e9mu obsahu betakarot\u00e9nu. Ten sa v tele premie\u0148a na vitam\u00edn A. Vychutnajte si ju surov\u00fa s humusom, jednoducho ope\u010den\u00fa s morskou so\u013eou a olivov\u00fdm olejom alebo dusen\u00fa v polievke.<\/p>\n\n\n\n

Jedna mrkva obsahuje viac ako 200% odpor\u00fa\u010danej dennej hodnoty vitam\u00ednu A, ale vo forme provitam\u00ednu. Zelenina a ovocie s\u00fa prospe\u0161n\u00e9, preto\u017ee reguluj\u00fa mno\u017estvo potenci\u00e1lne \u0161kodliv\u00e9ho vitam\u00ednu. Na zlep\u0161enie vstreb\u00e1vania vitam\u00ednov rozpustn\u00fdch v tukoch je vhodn\u00e1 pe\u010den\u00e1 mrkva s lieskov\u00fdmi orie\u0161kami a avok\u00e1dov\u00fdm olejom.<\/p>\n\n\n\n

07<\/strong> \u0160pen\u00e1t<\/strong><\/p>\n\n\n\n

\u0160pen\u00e1t je skvel\u00fdm rastlinn\u00fdm zdrojom vitam\u00ednu A. Okrem toho sa \u0161pen\u00e1t d\u00e1 vyu\u017ei\u0165 na mnoho sp\u00f4sobov. \u0160pen\u00e1t m\u00f4\u017eete pou\u017ei\u0165 ako z\u00e1klad \u0161al\u00e1tov, prida\u0165 ho do om\u00e1\u010dok alebo rozmixova\u0165 do smoothies. Jedna \u0161\u00e1lka \u0161pen\u00e1tu obsahuje 56% odpor\u00fa\u010danej dennej hodnoty vitam\u00ednu A vo forme karotenoidov. Ke\u010f\u017ee \u0161pen\u00e1t pon\u00faka mnoho zdraviu prospe\u0161n\u00fdch l\u00e1tok, tu je n\u00e1vrh na serv\u00edrovanie: \u0161pen\u00e1t orestujte na avok\u00e1dovom oleji a cesnaku a pod\u00e1vajte ako chutn\u00fa pr\u00edlohu. <\/p>\n\n\n\n

08 Mango<\/strong><\/p>\n\n\n\n

Jedna \u0161\u00e1lka nakr\u00e1jan\u00e9ho manga poskytuje pribli\u017ene 25 % odpor\u00fa\u010danej dennej hodnoty vitam\u00ednu A. Pridan\u00edm tohto tropick\u00e9ho ovocia do smoothie s kokosov\u00fdm olejom sa zlep\u0161\u00ed vstreb\u00e1vanie vitam\u00ednu. Mango je najlep\u0161ie konzumova\u0165, ke\u010f je zrel\u00e9, ale l\u00e1kavou mo\u017enos\u0165ou je aj mrazen\u00e9 mango. \u010eal\u0161\u00edm n\u00e1vrhom je posypa\u0165 mango limetkou a chilli v pr\u00e1\u0161ku. <\/p>\n\n\n\n

09 Pap\u00e1ja<\/strong><\/p>\n\n\n\n

\u010eal\u0161\u00edm chutn\u00fdm sp\u00f4sobom, ako z\u00edska\u0165 vitam\u00edn A, je prida\u0165 toto lahodn\u00e9 ovocie do svojho smoothie. Jedna \u0161\u00e1lka pap\u00e1je obsahuje pribli\u017ene 31% odpor\u00fa\u010danej dennej hodnoty vitam\u00ednu A. Okrem toho pap\u00e1ja obsahuje mno\u017estvo \u017eiv\u00edn a tr\u00e1viacich enz\u00fdmov, ktor\u00e9 podporuj\u00fa zdravie \u010driev. Nakr\u00e1jajte pap\u00e1ju a skombinujte ju s pl\u00e1tkami kokosu a limetkovou \u0161\u0165avou. Z\u00edskate lahodn\u00fa poch\u00fa\u0165ku, ktor\u00e1 z\u00e1rove\u0148 zvy\u0161uje biologick\u00fa dostupnos\u0165. <\/p>\n\n\n\n

Jasn\u00e1 farba pap\u00e1je je sp\u00f4soben\u00e1 betakarot\u00e9nom, ktor\u00fd je v tomto ovoc\u00ed mimoriadne biologicky dostupn\u00fd a premie\u0148a sa na vitam\u00edn A.<\/p>\n\n\n\n

10 marh\u00fa\u013e<\/strong><\/p>\n\n\n\n

Marhule s\u00fa bohat\u00e9 na vitam\u00edn A a m\u00f4\u017eete si ich vychutna\u0165 na r\u00f4zne sp\u00f4soby. Jedna marhu\u013ea obsahuje pribli\u017ene 13% odpor\u00fa\u010danej dennej hodnoty vitam\u00ednu A. Marhule s\u00fa chutn\u00e9 a pomerne \u013eahko dostupn\u00e9 na v\u00e4\u010d\u0161ine trhov. Jedzte ich, ke\u010f s\u00fa zrel\u00e9, a kombinujte ich s listovou zeleninou, vla\u0161sk\u00fdmi orechmi a \u013eahkou z\u00e1lievkou, aby ste z\u00edskali jedine\u010dn\u00fd a s\u00fdty \u0161al\u00e1t alebo pr\u00edlohu.<\/p>\n\n\n\n

Marhule s\u00fa tie\u017e mimoriadne bohat\u00e9 na vl\u00e1kninu. Su\u0161en\u00e9 s\u00fa ide\u00e1lnym ob\u010derstven\u00edm na cesty. <\/p>","protected":false},"excerpt":{"rendered":"

Wenn Sie Ihr Immunsystem unterst\u00fctzen m\u00f6chten, stellen Sie sicher, dass Sie gen\u00fcgend Vitamin A-reiche Lebensmittel zu sich nehmen. Vitamin A […]<\/p>\n","protected":false},"author":2,"featured_media":265,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[17,16],"tags":[],"class_list":["post-207","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ernaehrung","category-gesundheit"],"acf":[],"yoast_head":"\n10 Vitamin A reiche Lebensmittel, die man kennen sollte<\/title>\n<meta name=\"description\" content=\"Diese 10 leckeren Vitamin A-reiche Lebensmittel sollten Sie kennen. 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