{"id":170,"date":"2025-12-10T12:32:55","date_gmt":"2025-12-10T12:32:55","guid":{"rendered":"https:\/\/www.wundertricks.com\/?p=170"},"modified":"2025-12-10T12:32:55","modified_gmt":"2025-12-10T12:32:55","slug":"orechovy-repkovy-olivovy-ktory-olej-si-vybrat-pre-zdravie","status":"publish","type":"post","link":"https:\/\/www.wundertricks.com\/?p=170","title":{"rendered":"Orechov\u00fd, repkov\u00fd, olivov\u00fd… ktor\u00fd olej si vybra\u0165 pre zdravie?"},"content":{"rendered":"\n

V\u0161etky oleje obsahuj\u00fa rovnak\u00e9 mno\u017estvo tuku (asi 99 % lipidov) a \u017eiadny sa nepochv\u00e1li \u013eah\u0161ou konzistenciou.<\/p>\n\n\n\n

Nie v\u0161etky v\u0161ak maj\u00fa rovnak\u00fa nutri\u010dn\u00fa hodnotu. Pozrime sa na ne bli\u017e\u0161ie.<\/p>\n\n\n\n

Niektor\u00e9 oleje, ktor\u00e9 obsahuj\u00fa vy\u0161\u0161ie hladiny prospe\u0161n\u00fdch mastn\u00fdch kysel\u00edn, s\u00fa pre va\u0161e zdravie prospe\u0161nej\u0161ie, najm\u00e4 ak si ich vyber\u00e1te starostlivo.<\/p>\n\n\n\n

Vyberte si organick\u00fd, za studena lisovan\u00fd, prvolisovan\u00fd olej, ktor\u00fd nebol zahriaty nad 40 \u00b0C a nebol denaturovan\u00fd.<\/p>\n\n\n\n

Ara\u0161idov\u00fd olej<\/strong><\/h2>\n\n\n\n

Extrakt z ara\u0161idov\u00fdch semienok obsahuje 20 % nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, 40 % omega-9, 40 % omega-6 a vitam\u00edny A, B a E.<\/p>\n\n\n\n

Ak\u00e9 s\u00fa jeho v\u00fdhody?<\/strong>   Jeho zlo\u017eenie mononenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn je podobn\u00e9 olivov\u00e9mu oleju, no st\u00e1le je druhou naj\u010dastej\u0161ou pr\u00ed\u010dinou potravinov\u00fdch alergi\u00ed na svete!<\/p>\n\n\n\n

Varen\u00e9 alebo surov\u00e9?<\/strong>   V\u010faka vysok\u00e9mu obsahu kyseliny olejovej (omega-9), ktor\u00e1 znesie teploty a\u017e do 230 \u00b0C, je jedn\u00fdm z najlep\u0161\u00edch olejov na varenie.<\/p>\n\n\n\n

Striedajte s\u2026<\/strong>   repkov\u00fdm olejom alebo olejom z vla\u0161sk\u00fdch orechov, aby ste zabezpe\u010dili dostato\u010dn\u00fd pr\u00edjem omega-3 mastn\u00fdch kysel\u00edn.<\/p>\n\n\n\n

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Olej z \u013eanivky<\/strong><\/h2>\n\n\n\n

Z\u00edskava sa zo semien rastliny z \u010de\u013eade kapustovit\u00fdch a obsahuje 7 % nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, 20 \u2013 25 % omega-9, 35 % omega-6, 35 \u2013 40 % omega-3 a vitam\u00edn E.<\/p>\n\n\n\n

Ak\u00e9 s\u00fa jeho v\u00fdhody?<\/strong>   \u0160t\u00fadie uk\u00e1zali, \u017ee bojuje proti z\u00e1palom a kardiovaskul\u00e1rnym ochoreniam u\u017e s jednou polievkovou ly\u017eicou denne (\u010do pokr\u00fdva va\u0161u denn\u00fa potrebu omega-3 mastn\u00fdch kysel\u00edn).<\/p>\n\n\n\n

Varen\u00e9 alebo surov\u00e9?<\/strong>   Konzumuj\u00fa sa iba studen\u00e9.<\/p>\n\n\n\n

Na varenie ho pou\u017e\u00edvajte zamenite\u013ene s\u2026<\/strong>   olivov\u00fdm alebo ara\u0161idov\u00fdm olejom.<\/p>\n\n\n\n

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Konopn\u00fd olej<\/strong><\/h2>\n\n\n\n

Z\u00edskava sa zo semien konope a obsahuje 10 % nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, 12 % omega-9, 58 % omega-6, 20 % omega-3 a vitam\u00edn B1.<\/p>\n\n\n\n

Ak\u00e9 s\u00fa v\u00fdhody?<\/strong>   Tento olej, ktor\u00fd je konkurentom \u013eanov\u00e9ho oleja, je bohat\u00fd na omega-3 mastn\u00e9 kyseliny, o ktor\u00fdch \u0161t\u00fadie preuk\u00e1zali prevent\u00edvny \u00fa\u010dinok na kardiovaskul\u00e1rne ochorenia.<\/p>\n\n\n\n

Varen\u00e9 alebo surov\u00e9?<\/strong>   Pod\u00e1vajte studen\u00e9, v \u0161al\u00e1te, pre ovocn\u00fa chu\u0165.<\/p>\n\n\n\n

Pou\u017e\u00edvajte striedavo s\u2026<\/strong>   kuchynsk\u00fdmi olejmi (ara\u0161idov\u00fd, olivov\u00fd, slne\u010dnicov\u00fd).<\/p>\n\n\n\n

Repkov\u00fd olej<\/strong><\/h2>\n\n\n\n

Poch\u00e1dza z repky olejnej a obsahuje 7 % nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, 64 % omega-9, 15 \u2013 17 % omega-6 a 8 \u2013 10 % omega-3. Obsahuje aj vitam\u00edn E. Neodpor\u00fa\u010da sa v\u0161ak \u013eu\u010fom u\u017e\u00edvaj\u00facim antagonisty vitam\u00ednu K alebo antikoagulanci\u00e1,\u00a0\u00a0\u00a0preto\u017ee m\u00f4\u017ee ovplyvni\u0165 medzin\u00e1rodn\u00fd normalizovan\u00fd pomer (INR)\u00a0\u00a0\u00a0.<\/p>\n\n\n\n

Ak\u00e9 s\u00fa jeho v\u00fdhody?<\/strong>\u00a0\u00a0\u00a0Zni\u017euje zl\u00fd cholesterol (LDL). Jeho antioxidanty s\u00fa siln\u00fdmi spojencami v boji proti\u00a0\u00a0\u00a0kardiovaskul\u00e1rnym ochoreniam\u00a0\u00a0\u00a0a\u00a0\u00a0\u00a0Alzheimerovej chorobe\u00a0\u00a0\u00a0.<\/p>\n\n\n\n

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Varen\u00e9 alebo surov\u00e9?<\/strong>   Surov\u00e9. V\u010faka neutr\u00e1lnej chuti je vhodn\u00e9 do v\u0161etk\u00fdch jed\u00e1l.<\/p>\n\n\n\n

Pou\u017e\u00edvajte striedavo s\u2026<\/strong>   olivov\u00fdm olejom na varenie a dochucovanie.<\/p>\n\n\n\n

\u013danov\u00fd olej<\/strong><\/h2>\n\n\n\n

Extrakt z \u013eanov\u00fdch semienok obsahuje 14 % nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, 18 % omega-9, 18 % omega-6 a 50 % omega-3. Obsahuje tie\u017e vitam\u00edny E, F a K, ako aj miner\u00e1ly (me\u010f, \u017eelezo, v\u00e1pnik, fosfor, hor\u010d\u00edk a j\u00f3d).<\/p>\n\n\n\n

Ak\u00e9 s\u00fa jeho v\u00fdhody?<\/strong>\u00a0\u00a0\u00a0Je to jeden z najbohat\u0161\u00edch zdrojov omega-3 mastn\u00fdch kysel\u00edn (ktor\u00fdch n\u00e1m \u010dasto ch\u00fdbaj\u00fa), ktor\u00e9 pom\u00e1haj\u00fa predch\u00e1dza\u0165 srdcov\u00fdm chorob\u00e1m,\u00a0\u00a0\u00a0rakovine\u00a0\u00a0\u00a0a vysok\u00e9mu krvn\u00e9mu tlaku\u2026<\/p>\n\n\n\n

Varen\u00e9 alebo surov\u00e9?<\/strong>   Vo Franc\u00fazsku dlho zak\u00e1zan\u00e9, preto\u017ee r\u00fdchlo oxiduje a nie je vhodn\u00e9 na konzum\u00e1ciu. Ur\u010den\u00e9 na dochucovanie a malo by sa skladova\u0165 v neprieh\u013eadnej f\u013ea\u0161i v chladni\u010dke.<\/p>\n\n\n\n

Pou\u017e\u00edvajte striedavo s\u2026<\/strong>   kuchynsk\u00fdmi olejmi (ara\u0161idov\u00fd, olivov\u00fd, slne\u010dnicov\u00fd).<\/p>\n\n\n\n

Lieskov\u00fd olej<\/strong><\/h2>\n\n\n\n

Poch\u00e1dza z lieskov\u00fdch orechov a obsahuje 80 % nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn a 6 a\u017e 10 % omega-6 mastn\u00fdch kysel\u00edn. Taktie\u017e telu dod\u00e1va vitam\u00edn E.<\/p>\n\n\n\n

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Ak\u00e9 s\u00fa jeho v\u00fdhody?<\/strong>   Bojuje proti an\u00e9mii, preto\u017ee je bohat\u00fd na \u017eelezo. M\u00e1 antihelmintick\u00e9 vlastnosti a pom\u00e1ha udr\u017eiava\u0165 dobr\u00fd cholesterol (HDL).<\/p>\n\n\n\n

Varen\u00e9 alebo surov\u00e9?<\/strong>   Surov\u00e9, v \u0161al\u00e1te, kde plne odhal\u00ed svoju chu\u0165, a nakoniec varen\u00e9 na ryb\u00e1ch, morsk\u00fdch plodoch, zemiakoch at\u010f.<\/p>\n\n\n\n

Pou\u017e\u00edvajte zamenite\u013ene s…<\/strong>   slne\u010dnicov\u00fdm olejom (na varenie, nie na vypr\u00e1\u017eanie), preto\u017ee je bohat\u00fd na mononenas\u00fdten\u00e9 mastn\u00e9 kyseliny (omega-9).<\/p>\n\n\n\n

Orechov\u00fd olej<\/strong><\/h2>\n\n\n\n

Poch\u00e1dza z plodov vla\u0161sk\u00fdch orechov a obsahuje 10 % nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, 28 % omega-9, 50 % omega-6, 12 % omega-3, ako aj vitam\u00edn B6 a miner\u00e1ly (hor\u010d\u00edk, \u017eelezo).<\/p>\n\n\n\n

Ak\u00e9 s\u00fa v\u00fdhody?<\/strong>   Zni\u017euje hladinu cholesterolu, chr\u00e1ni tepny a bojuje proti hypertenzii a z\u00e1palom.<\/p>\n\n\n\n

Varen\u00e9 alebo surov\u00e9?<\/strong>   Surov\u00e9, preto\u017ee pri zahrievan\u00ed str\u00e1caj\u00fa svoju nutri\u010dn\u00fa hodnotu. A v malom mno\u017estve, preto\u017ee maj\u00fa ve\u013emi bohat\u00fa chu\u0165.<\/p>\n\n\n\n

Pri varen\u00ed ho striedajte s\u2026<\/strong>   olivov\u00fdm olejom. To zabezpe\u010d\u00ed dobr\u00fa rovnov\u00e1hu omega-3 (vla\u0161sk\u00e9 orechy, 12 %) a omega-6 (olivy, 13 %).<\/p>\n\n\n\n

Kokosov\u00fd olej<\/strong>   (alebo k\u00f4prov\u00fd olej)<\/h2>\n\n\n\n

Extrakt z kokosovej du\u017einy obsahuje 92 % nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, 6 % omega-9 a 2 % omega-6. Obsahuje tie\u017e stopov\u00e9 mno\u017estvo vitam\u00ednu E.<\/p>\n\n\n\n

Ak\u00e9 s\u00fa v\u00fdhody?<\/strong>   \u017diadne! L\u00e1me rekordy v obsahu \u0161kodliv\u00fdch nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn.<\/p>\n\n\n\n

Varen\u00e9 alebo surov\u00e9?<\/strong>   Aj ke\u010f je to vhodn\u00e9 na vypr\u00e1\u017eanie, zabudnite na to! Na hranolky alebo \u0161i\u0161ky je lep\u0161ie pou\u017ei\u0165 ara\u0161idov\u00fd olej, a ak nie, ak ste alergick\u00ed, pou\u017eite palmov\u00fd olej, ktor\u00fd obsahuje menej nas\u00fdten\u00fdch tukov (20 % a 50 %).<\/p>\n\n\n\n

Olivov\u00fd olej<\/strong><\/h2>\n\n\n\n

Z\u00edskava sa z plodov olivovn\u00edka a obsahuje 13 % nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, 73 % omega-9, 13 % omega-6 a 1 % omega-3. Obsahuje tie\u017e vitam\u00edny A a B, ako aj miner\u00e1ly (v\u00e1pnik, s\u00edru, fosfor, \u017eelezo, mang\u00e1n).<\/p>\n\n\n\n

Ak\u00e9 s\u00fa jeho v\u00fdhody?<\/strong>\u00a0\u00a0\u00a0Tento \u201ezdrav\u00fd\u201c olej bol predmetom mnoh\u00fdch \u0161t\u00fadi\u00ed, ktor\u00e9 preuk\u00e1zali jeho priazniv\u00e9 \u00fa\u010dinky na prevenciu kardiovaskul\u00e1rnych ochoren\u00ed a arteri\u00e1lnej tromb\u00f3zy. Zni\u017euje hladinu zl\u00e9ho cholesterolu (LDL). Jeho bohatstvo na antioxidanty zabra\u0148uje starnutiu buniek, najm\u00e4 vzniku rakovinov\u00fdch buniek (\u00a0 rakovina\u00a0prsn\u00edka\u00a0\u00a0\u00a0a\u00a0\u00a0\u00a0hrub\u00e9ho \u010dreva\u00a0\u00a0\u00a0).<\/p>\n\n\n\n

Varen\u00e9 alebo surov\u00e9?<\/strong>   Tak \u010di onak, ale d\u00e1vajte pozor, aby ste ho nezohrievali nad 160 \u00b0C.<\/p>\n\n\n\n

Striedajte s<\/strong>   repkov\u00fdm, orechov\u00fdm alebo ry\u017eov\u00fdm olejom, aby ste uspokojili svoje potreby omega-3 mastn\u00fdch kysel\u00edn.<\/p>\n\n\n\n

Palmov\u00fd olej<\/strong><\/h2>\n\n\n\n

Extrakt z plodov palmy olejnej obsahuje 50 % nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, 42 % omega-9, 8 % omega-6 a stopov\u00e9 mno\u017estvo vitam\u00ednu K.<\/p>\n\n\n\n

Ak\u00e9 s\u00fa v\u00fdhody?<\/strong>   \u017diadne. Vysok\u00fd obsah nas\u00fdten\u00fdch tukov zvy\u0161uje hladinu zl\u00e9ho cholesterolu.<\/p>\n\n\n\n

Varen\u00e9 alebo surov\u00e9?<\/strong>   Rovnako ako v pr\u00edpade kokosov\u00e9ho oleja, na\u0148 zab\u00fadame a h\u013ead\u00e1me na potravin\u00e1ch ozna\u010denie \u201ebez palmov\u00e9ho oleja\u201c.<\/p>\n\n\n\n

Hroznov\u00fd olej<\/strong><\/h2>\n\n\n\n

Extrakt z hroznov\u00fdch jadierok obsahuje 12 % nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, 16 % omega-9, 67 \u2013 70 % omega-6 a 0,5 % omega-3. Obsahuje tie\u017e vitam\u00edn E.<\/p>\n\n\n\n

Ak\u00e9 s\u00fa v\u00fdhody?<\/strong>   Bojom proti ateroskler\u00f3ze predch\u00e1dza kardiovaskul\u00e1rnym ochoreniam.<\/p>\n\n\n\n

Varen\u00e9 alebo surov\u00e9?<\/strong>   Oboje, ale kv\u00f4li svojej cene a sofistikovanosti je \u010dasto cenen\u00e9 ako korenie.<\/p>\n\n\n\n

Na varenie ho pou\u017e\u00edvajte zamenite\u013ene s\u2026<\/strong>   olivov\u00fdm alebo ara\u0161idov\u00fdm olejom.<\/p>\n\n\n\n

Sezamov\u00fd olej<\/strong><\/h2>\n\n\n\n

Z\u00edskava sa zo sezamov\u00fdch semienok a obsahuje 16 % nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, 43 % omega-9, 40 % omega-6 a 0,5 % omega-3 mastn\u00fdch kysel\u00edn. Obsahuje tie\u017e vitam\u00edny E a B.<\/p>\n\n\n\n

Ak\u00e9 s\u00fa jeho v\u00fdhody?<\/strong>   Jeho antioxidanty posil\u0148uj\u00fa bunkov\u00e9 membr\u00e1ny. Bojuje proti zl\u00e9mu cholesterolu (LDL) a vysok\u00e9mu krvn\u00e9mu tlaku.<\/p>\n\n\n\n

Varen\u00e9 alebo surov\u00e9?<\/strong>   Ide\u00e1lne ako korenie v\u010faka \u0161peci\u00e1lnej chuti pra\u017een\u00fdch lieskov\u00fdch orechov.<\/p>\n\n\n\n

Striedajte s\u2026<\/strong>   repkov\u00fdm olejom alebo olejom z vla\u0161sk\u00fdch orechov, ktor\u00e9 s\u00fa bohat\u00e9 na omega-3 mastn\u00e9 kyseliny.<\/p>\n\n\n\n

Slne\u010dnicov\u00fd olej<\/strong><\/h2>\n\n\n\n

Z\u00edskava sa z kvetov\u00fdch semien a obsahuje 12 % nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, 25 % omega-9, 63 % omega-6 a vitam\u00edn E.<\/p>\n\n\n\n

Ak\u00e9 s\u00fa jeho v\u00fdhody?<\/strong>   Chr\u00e1ni a vy\u017eivuje nervov\u00fd syst\u00e9m. M\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 zl\u00fd cholesterol (LDL).<\/p>\n\n\n\n

Varen\u00e9 alebo surov\u00e9?<\/strong>   M\u00f4\u017eete pou\u017ei\u0165 ak\u00e9ko\u013evek (okrem vypr\u00e1\u017ean\u00fdch).<\/p>\n\n\n\n

Pou\u017e\u00edvajte striedavo s\u2026<\/strong>   olejmi bohat\u00fdmi na omega-3 kyseliny (repkov\u00fd, orechov\u00fd, svetlicov\u00fd, \u013eanov\u00fd, konopn\u00fd\u2026).<\/p>\n","protected":false},"excerpt":{"rendered":"

V\u0161etky oleje obsahuj\u00fa rovnak\u00e9 mno\u017estvo tuku (asi 99 % lipidov) a \u017eiadny sa nepochv\u00e1li \u013eah\u0161ou konzistenciou. Nie v\u0161etky v\u0161ak maj\u00fa rovnak\u00fa nutri\u010dn\u00fa hodnotu. Pozrime sa na ne bli\u017e\u0161ie. Niektor\u00e9 oleje, […]<\/p>\n","protected":false},"author":2,"featured_media":171,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-170","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recept"],"_links":{"self":[{"href":"https:\/\/www.wundertricks.com\/index.php?rest_route=\/wp\/v2\/posts\/170","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.wundertricks.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.wundertricks.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.wundertricks.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.wundertricks.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=170"}],"version-history":[{"count":1,"href":"https:\/\/www.wundertricks.com\/index.php?rest_route=\/wp\/v2\/posts\/170\/revisions"}],"predecessor-version":[{"id":172,"href":"https:\/\/www.wundertricks.com\/index.php?rest_route=\/wp\/v2\/posts\/170\/revisions\/172"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.wundertricks.com\/index.php?rest_route=\/wp\/v2\/media\/171"}],"wp:attachment":[{"href":"https:\/\/www.wundertricks.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=170"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wundertricks.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=170"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wundertricks.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=170"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}