{"id":219967,"date":"2021-03-26T14:43:20","date_gmt":"2021-03-26T14:43:20","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/jak-se-dostat-do-ketozy\/"},"modified":"2025-09-23T11:53:54","modified_gmt":"2025-09-23T10:53:54","slug":"jak-se-dostat-do-ketozy","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/cs-cz\/jak-se-dostat-do-ketozy\/","title":{"rendered":"Jak nezkazit keto dietu a snadno se dostat do ket\u00f3zy"},"content":{"rendered":"\n<p>Ketogenn\u00ed strava je v sou\u010dasn\u00e9 dob\u011b velmi obl\u00edben\u00e1 a je spr\u00e1vn\u00e9, \u017ee m\u00e1 mnoho potenci\u00e1ln\u00edch v\u00fdhod, mezi kter\u00e9 pat\u0159\u00ed hubnut\u00ed, zv\u00fd\u0161en\u00e1 autofagie (oprava bun\u011bk), stejn\u011b jako zlep\u0161en\u00e1 kognitivn\u00ed funkce, sp\u00e1nek, lipidov\u00e9 profily a citlivost na inzul\u00edn. Existuje v\u0161ak jeden choulostiv\u00fd aspekt t\u00e9to stravy, a to je p\u0159edev\u0161\u00edm obt\u00ed\u017enost <strong>dostat se do ket\u00f3zy<\/strong>. Pokud si neud\u011bl\u00e1te \u010das, abyste pochopili, jak to ud\u011blat spr\u00e1vn\u011b, p\u0159ipravujete se na ne\u00fasp\u011bch!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Co je to ket\u00f3za?<\/h2>\n\n\n\n<p>B\u00fdt \u201ev ket\u00f3ze\u201c znamen\u00e1, \u017ee va\u0161e j\u00e1tra produkuj\u00ed dostatek keton\u016f, aby dostate\u010dn\u011b z\u00e1sobovaly v\u00e1\u0161 mozek a t\u011blo &#8230; ale kdy\u017e se opravdu nedostanete do ket\u00f3zy, va\u0161e t\u011blo nebude produkovat dostatek keton\u016f. V tomto okam\u017eiku va\u0161e t\u011blo v podstat\u011b vypr\u00e1zdnilo z\u00e1soby gluk\u00f3zy, ale nedostalo se do bodu, kdy m\u016f\u017ee efektivn\u011b vyu\u017e\u00edvat tuk jako palivo. V\u00fdsledek? Ve srovn\u00e1n\u00ed s t\u00edm, co pot\u0159ebujete k norm\u00e1ln\u00edmu fungov\u00e1n\u00ed, nen\u00ed k dispozici dostatek energie, co\u017e iniciuje reakci na hladov\u011bn\u00ed. Zvy\u0161uje se hladina glukagonu, adrenalinu a kortizolu a va\u0161e t\u011blo za\u010dne kv\u016fli energii \u201evn\u00edman\u00e9ho\u201c metabolick\u00e9ho stresu (1, 2) rozkl\u00e1dat svaly na energii.<\/p>\n\n\n\n<p>Jak si dok\u00e1\u017eete p\u0159edstavit, d\u00edky tomu se m\u016f\u017eete c\u00edtit mizern\u011b, proto\u017ee va\u0161e t\u011blo se zoufale sna\u017e\u00ed p\u0159im\u011bt v\u00e1s zpomalit a \u0161et\u0159it energii kv\u016fli jej\u00edmu vn\u00edman\u00e9mu nedostatku energie. Evolu\u010dn\u011b \u0161lo o zcela logickou reakci t\u011bla, kdy\u017e bylo j\u00eddlo skute\u010dn\u011b vz\u00e1cn\u00e9! B\u011bhem t\u00e9to doby se obecn\u011b nec\u00edt\u00edte hrozn\u011b \u2013 studie ve skute\u010dnosti dosp\u011bly k z\u00e1v\u011bru, \u017ee existuje \u0161irok\u00e1 \u0161k\u00e1la p\u0159\u00edznak\u016f, v\u010detn\u011b ztr\u00e1ty libida, menstrua\u010dn\u00edch nepravidelnost\u00ed, citlivosti na chlad, ztr\u00e1ty s\u00edly a vytrvalosti, pomalej\u0161\u00edho hojen\u00ed ran a psychick\u00fdch stav\u016f. jako je deprese, emo\u010dn\u00ed smrt a podr\u00e1\u017ed\u011bnost jsou b\u011b\u017en\u00e9 fyziologick\u00e9 reakce na hladov\u011bn\u00ed nebo omezen\u00ed kalori\u00ed (3).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-65.jpeg\" alt=\"osoba, kter\u00e1 dr\u017e\u00ed brokolici a koblihu, aby ilustrovala v\u00fdb\u011br zdrav\u00fdch potravin\n\" class=\"wp-image-251650\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-65.jpeg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-65-300x150.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-65-768x384.jpeg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-65-600x300.jpeg 600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><br>V\u0161ichni chceme zn\u00e1t <strong>nejrychlej\u0161\u00ed zp\u016fsob, jak se dostat do ket\u00f3zy,<\/strong> ale kdy\u017e p\u0159itvrd\u00edte, riskujete tuto reakci hladov\u011bn\u00ed, budete se c\u00edtit hrozn\u011b a nakonec sel\u017eete. Vid\u00edme, \u017ee se s t\u00edm lid\u00e9 hodn\u011b pot\u00fdkaj\u00ed, a frustruj\u00edc\u00ed na tom je, \u017ee to nen\u00ed proto, \u017ee to nedok\u00e1\u017eou, nebo \u017ee jim chyb\u00ed v\u016fle \u2013 sp\u00ed\u0161e proto, \u017ee jim nebyly poskytnuty spr\u00e1vn\u00e9 informace.<\/p>\n\n\n\n<p>Nebojte se! V t\u00e9to p\u0159\u00edru\u010dce uvedu nejl\u00e9pe st\u0159e\u017een\u00e1 tajemstv\u00ed, jak se dostat do ket\u00f3zy (nebo keto-p\u0159izp\u016fsoben\u00e9, jak se \u010dasto \u0159\u00edk\u00e1). Tento pl\u00e1n je t\u0159eba striktn\u011b dodr\u017eovat v dob\u011b, kdy se sna\u017e\u00edte o keto p\u0159izp\u016fsoben\u00ed, co\u017e obvykle trv\u00e1 asi 3 t\u00fddny.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pokud jde o vstup do ket\u00f3zy, existuj\u00ed 3 hlavn\u00ed slo\u017eky<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Prvn\u00edm z nich je zajistit, abyste jedli spr\u00e1vn\u00e1 j\u00eddla, kter\u00e1 v\u00e1s dostanou do ket\u00f3zy (vyh\u00fdbejte se t\u011bm, kter\u00e9 v\u00e1s z ket\u00f3zy mohou dostat)<\/li><li>Druh\u00e1 \u010d\u00e1st je o testov\u00e1n\u00ed hladin keton\u016f, abyste v\u011bd\u011bli, kde jste, pokud jde o produkci keton\u016f.<\/li><li>T\u0159et\u00ed je v\u011bd\u011bt, kter\u00e9 dopl\u0148ky mohou napodobovat ketony, kter\u00e9 v\u00e1m dod\u00e1vaj\u00ed energii, zat\u00edmco va\u0161e t\u011blo se st\u00e1v\u00e1 keto-adaptovan\u00fdm. Tyto dopl\u0148ky mohou udr\u017eet v\u00e1\u0161 mozek \u0161\u0165astn\u00fd, tak\u017ee si nemysl\u00ed, \u017ee m\u00e1 nedostatek j\u00eddla, a neza\u010dne hladov\u011bt!<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Spr\u00e1vn\u00e9 j\u00eddlo!<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-02-26.jpeg\" alt=\"\" class=\"wp-image-251677\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-02-26.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-02-26-150x150.jpeg 150w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-02-26-100x100.jpeg 100w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/figure>\n\n\n\n<p>Dobr\u00fdm v\u00fdchoz\u00edm bodem je z\u00edskat 75 % &#8211; 80 % kalori\u00ed z tuk\u016f, 5 % kalori\u00ed ze sacharid\u016f a 15 % &#8211; 20 % kalori\u00ed z b\u00edlkovin. 1 gram tuku obsahuje 9 kalori\u00ed a 1 gram b\u00edlkovin nebo sacharid\u016f m\u00e1 4 kalorie, tak\u017ee n\u011bkdo, kdo sn\u00ed 2500 kalori\u00ed denn\u011b, by vy\u017eadoval 208\u2013222 gram\u016f tuku, 94\u2013125 gram\u016f b\u00edlkovin a p\u0159ibli\u017en\u011b 30 gram\u016f sacharid\u016f denn\u011b (pamatujte 100 gram\u016f = 3,5 oz).<\/p>\n\n\n\n<p>Tato makra by m\u011bla umo\u017enit dostate\u010dn\u00e9mu mno\u017estv\u00ed sacharid\u016f obsahovat p\u0159ibli\u017en\u011b 300\u2013400 gram\u016f zeleniny a 1 porci ovoce denn\u011b. Je tak\u00e9 d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee n\u011bkter\u00e9 z b\u00edlkovin, kter\u00e9 j\u00edte, se v t\u011ble zm\u011bn\u00ed na gluk\u00f3zu v d\u016fsledku procesu zvan\u00e9ho glukoneogeneze, kter\u00fd se vyskytuje v j\u00e1trech. To nemus\u00ed b\u00fdt nutn\u011b \u0161patn\u00e1 v\u011bc!<\/p>\n\n\n\n<p><strong>V\u017edy pot\u0159ebujete n\u011bjakou gluk\u00f3zu, proto\u017ee va\u0161e \u010derven\u00e9 krvinky a mozek vy\u017eaduj\u00ed spr\u00e1vnou funkci gluk\u00f3zy<\/strong>. I v pln\u00e9 ket\u00f3ze pot\u0159ebuje v\u00e1\u0161 mozek p\u0159ibli\u017en\u011b 33 % energie, aby poch\u00e1zel z gluk\u00f3zy (4).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Co kdy\u017e m\u00e1te p\u0159\u00edli\u0161 mnoho gluk\u00f3zy?<\/h4>\n\n\n\n<p>Pokud m\u00e1te p\u0159\u00edli\u0161 mnoho cirkuluj\u00edc\u00ed gluk\u00f3zy (bu\u010f z j\u00eddla, kter\u00e9 j\u00edte, nebo z glukoneogeneze), m\u016f\u017ee to zastavit produkci ketonu. To je p\u0159esn\u011b d\u016fvod, pro\u010d ketogenn\u00ed strava umo\u017e\u0148uje <em>sp\u00ed\u0161e m\u00edrn\u00fd<\/em> p\u0159\u00edjem b\u00edlkovin ne\u017e jednodu\u0161e stravu s vysok\u00fdm obsahem b\u00edlkovin a tuk\u016f. Skute\u010dn\u00e1 pot\u0159eba b\u00edlkovin se bude li\u0161it, ale pro v\u011bt\u0161inu lid\u00ed by m\u011blo sta\u010dit p\u0159ibli\u017en\u011b 100 gram\u016f b\u00edlkovin denn\u011b. Samoz\u0159ejm\u011b, pokud m\u00e1te pot\u00ed\u017ee s produkc\u00ed dostate\u010dn\u00fdch keton\u016f, mo\u017en\u00e1 budete cht\u00edt zv\u00e1\u017eit sn\u00ed\u017een\u00ed p\u0159\u00edjmu b\u00edlkovin.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Co se stane, kdy\u017e j\u00edte p\u0159\u00edli\u0161 mnoho sacharid\u016f?<\/h4>\n\n\n\n<p>Pokud je v\u00e1\u0161 p\u0159\u00edjem sacharid\u016f p\u0159\u00edli\u0161 vysok\u00fd, produkce keton\u016f skon\u010d\u00ed a vy se ocitnete mimo ket\u00f3zu. Pokud nejste v ket\u00f3ze, budete pot\u0159ebovat asi 120 gram\u016f sacharid\u016f, abyste udr\u017eeli spr\u00e1vn\u00e9 z\u00e1soben\u00ed mozku a t\u011bla. Sna\u017ete se nezaseknout v z\u00f3n\u011b 30\u2013120 gram\u016f, proto\u017ee se kr\u00e1t\u00edte o ketony i sacharidy, co\u017e v\u00e1s m\u016f\u017ee nakopnout p\u0159\u00edmo do re\u017eimu hladov\u011bn\u00ed.<\/p>\n\n\n\n<p>Jedna z\u00e1v\u011bre\u010dn\u00e1 pozn\u00e1mka p\u0159ed p\u0159echodem na testov\u00e1n\u00ed keton\u016f: Pokud za\u010d\u00edn\u00e1te s ketogenn\u00ed dietou na hubnut\u00ed, nesni\u017eujte b\u011bhem ketoogenn\u00edho adapta\u010dn\u00edho obdob\u00ed p\u0159\u00edjem kalori\u00ed. B\u011bhem t\u00e9to doby mus\u00ed b\u00fdt va\u0161e t\u011blo spr\u00e1vn\u011b z\u00e1sobeno mastn\u00fdmi kyselinami a ketony, aby m\u011bl v\u00e1\u0161 mozek dostate\u010dn\u00fd p\u0159\u00edsun paliva. B\u011bhem tohoto p\u0159echodn\u00e9ho obdob\u00ed od sacharid\u016f k tuk\u016fm nestoj\u00ed za to, abyste se omezili na palivo.<\/p>\n\n\n\n<p>Jakmile jste p\u0159izp\u016fsobeni tuk\u016fm, m\u016f\u017eete sn\u00ed\u017eit kalorie, ani\u017e by v\u00e1\u0161 mozek panikoval a inicioval reakci na hladov\u011bn\u00ed, proto\u017ee bude m\u00edt spoustu keton\u016f, kter\u00e9 v\u00e1m udr\u017e\u00ed radost! Hubnut\u00ed bude mnohem snaz\u0161\u00ed a va\u0161e t\u011blo bude mnohem m\u00e9n\u011b nam\u00e1h\u00e1no, pokud se nejprve pln\u011b p\u0159izp\u016fsob\u00edte keto. Nev\u00edte, kolik kalori\u00ed j\u00edte? Zkuste si t\u00fddenn\u00ed den\u00edk o j\u00eddle a online n\u00e1stroj pro v\u00fdpo\u010det kalori\u00ed (nap\u0159\u00edklad <a href=\"http:\/\/fatsecret.com\/\" rel=\"noopener\">fatsecret.com<\/a> ).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-01-35.jpeg\" alt=\"\u017eena po\u010d\u00edtaj\u00edc\u00ed kalorie\" class=\"wp-image-251704\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-01-35.jpeg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-01-35-300x150.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-01-35-768x384.jpeg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-01-35-600x300.jpeg 600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Testov\u00e1n\u00ed hladiny keton\u016f v krvi<\/h3>\n\n\n\n<p><br>Pokud opravdu chcete v\u011bd\u011bt, zda to, co d\u011bl\u00e1te, funguje, odpov\u011b\u010f v\u00e1m poskytne testov\u00e1n\u00ed hladiny keton\u016f v krvi! Nemohu dostate\u010dn\u011b zd\u016fraznit, jak d\u016fle\u017eit\u00e9 je ujistit se, \u017ee jste v ket\u00f3ze, a ne jednodu\u0161e v re\u017eimu hladov\u011bn\u00ed.<\/p>\n\n\n\n<p>Zde je d\u016fvod, pro\u010d se re\u017eimu hladov\u011bn\u00ed vyhnout za ka\u017edou cenu. P\u0159edt\u00edm, ne\u017e budete keto adaptov\u00e1ni, m\u016f\u017ee va\u0161e t\u011blo rozlo\u017eit asi 75 gram\u016f sval\u016f denn\u011b na energii. Na ka\u017ed\u00fd 1 gram svalu, kter\u00fd ztrat\u00edte, to vy\u017eaduje p\u0159ibli\u017en\u011b 4 gramy hmotnosti vody spolu s n\u00edm (4). T\u011bch 75 gram\u016f ztracen\u00fdch sval\u016f tedy m\u016f\u017ee m\u00edt za n\u00e1sledek 375 gram\u016f (13 oz) celkov\u00e9ho \u00fabytku hmotnosti denn\u011b. Tak\u017ee ano, mo\u017en\u00e1 velmi rychle zhubnete, ale pokud nejste v ket\u00f3ze, neztr\u00e1c\u00edte tuk! Krom\u011b hmotnosti vody a odbour\u00e1v\u00e1n\u00ed sval\u016f se mohou tak\u00e9 za\u010d\u00edt rozkl\u00e1dat tk\u00e1n\u011b obsahuj\u00edc\u00ed b\u00edlkoviny (nap\u0159\u00edklad klouby, kosti a k\u016f\u017ee). To rozhodn\u011b nen\u00ed dobr\u00e9 pro nikoho!<\/p>\n\n\n\n<p>Chcete-li m\u011b\u0159it hladinu keton\u016f, je nejlep\u0161\u00ed pou\u017e\u00edt elektronick\u00fd m\u011b\u0159i\u010d keton\u016f (k dispozici online nebo v l\u00e9k\u00e1rn\u00e1ch) a z\u00edskat digit\u00e1ln\u00ed ode\u010det hladiny keton\u016f v krvi v mmol. N\u011bkolik popul\u00e1rn\u00edch zna\u010dek ketonmetr\u016f je One Call a Freestyle. Nedoporu\u010duji m\u011b\u0159i\u010de dechu ani prou\u017eky mo\u010di, proto\u017ee nemus\u00ed nutn\u011b odr\u00e1\u017eet hladinu keton\u016f v krvi. Nap\u0159\u00edklad \u010d\u00edm efektivn\u011bj\u0161\u00ed bude va\u0161e t\u011blo p\u0159i pou\u017e\u00edv\u00e1n\u00ed keton\u016f, t\u00edm m\u00e9n\u011b bude vylu\u010dov\u00e1no mo\u010d\u00ed. Tak\u017ee ve skute\u010dnosti m\u016f\u017eete vyr\u00e1b\u011bt a pou\u017e\u00edvat v\u00edce keton\u016f, ale nemus\u00ed se objevit v mo\u010di.<\/p>\n\n\n\n<p>Doporu\u010duji m\u011b\u0159it hladinu keton\u016f t\u011bsn\u011b p\u0159ed ve\u010de\u0159\u00ed a nejm\u00e9n\u011b 3 hodiny po posledn\u00edm j\u00eddle. Kdy\u017e m\u011b\u0159\u00edte, zam\u011b\u0159te se na hladinu ketonu v krvi 0,5 mmol &#8211; 3 mmol. Tato \u0159ada se ozna\u010duje jako \u201enutri\u010dn\u00ed ket\u00f3za\u201c (6). V\u00fd\u017eivov\u00e1 ket\u00f3za je na v\u00fdznamn\u011b ni\u017e\u0161\u00ed \u00farovni ne\u017e ketoacid\u00f3za (komplikace nel\u00e9\u010den\u00e9ho diabetu), kter\u00e1 se obecn\u011b t\u00fdk\u00e1 hladin keton\u016f nad 10 mmol (7). Jm\u00e9na mohou zn\u00edt podobn\u011b, ale nutri\u010dn\u00ed ket\u00f3za v\u00e1s na pohotovosti nep\u0159istane! Zat\u00edmco jsme na t\u00e9ma cukrovky, ketogenn\u00ed-paleolitick\u00e9 diety uk\u00e1zaly slib pro zvl\u00e1dnut\u00ed cukrovky 1. typu u n\u011bkter\u00fdch lid\u00ed (8)!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-03-39.jpeg\" alt=\"testov\u00e1n\u00ed keton\u016f z mo\u010di, p\u0159i snaze dostat se do ket\u00f3zy\" class=\"wp-image-251731\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-03-39.jpeg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-03-39-300x150.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-03-39-768x384.jpeg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-03-39-600x300.jpeg 600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Pokud va\u0161e hladiny keton\u016f neklesaj\u00ed v rozmez\u00ed 0,5 &#8211; 3 mmol, je vhodn\u00e9 upravit proporce tuk\u016f, sacharid\u016f a b\u00edlkovin ve va\u0161\u00ed strav\u011b. To jednodu\u0161e znamen\u00e1 sn\u00ed\u017een\u00ed sacharid\u016f nebo b\u00edlkovin a z\u00e1rove\u0148 zv\u00fd\u0161en\u00ed tuk\u016f! Abychom zjistili, kter\u00fd z t\u011bchto dvou v\u00e1s dr\u017e\u00ed mimo ket\u00f3zu, navrhuji sn\u00ed\u017eit sacharidy a b\u00edlkoviny samostatn\u011b. M\u016f\u017eete nap\u0159\u00edklad sn\u00ed\u017eit sv\u016fj limit sacharid\u016f z 30 gram\u016f denn\u011b na 25 gram\u016f. Pak, pokud to nem\u00e1 po\u017eadovan\u00fd \u00fa\u010dinek, m\u016f\u017eete sn\u00ed\u017eit p\u0159\u00edjem b\u00edlkovin. Jak\u00e9koli \u00fapravy c\u00edl\u016f v oblasti b\u00edlkovin nebo sacharid\u016f by m\u011bly b\u00fdt vyv\u00e1\u017eeny rovnom\u011brn\u00fdm <em>zv\u00fd\u0161en\u00edm<\/em> tukov\u00fdch kalori\u00ed (nezapome\u0148te, \u017ee tuky jsou 9 kalori\u00ed na gram, zat\u00edmco sacharidy a b\u00edlkoviny jsou 4 kalorie na gram!).<\/p>\n\n\n\n<p>Nev\u00fdhodou monitor\u016f keton\u016f v krvi je, \u017ee testovac\u00ed prou\u017eky b\u00fdvaj\u00ed pom\u011brn\u011b drah\u00e9. Opravdu v\u0161ak pot\u0159ebujete otestovat hladiny keton\u016f b\u011bhem obdob\u00ed keto adaptace. Pot\u00e9, co se stanete keto-adaptovan\u00fdmi, u\u017e nemus\u00edte nic m\u011b\u0159it. Pokud chcete p\u0159epnout mezi dny keto a \u201enorm\u00e1ln\u00edho\u201c j\u00eddla, mo\u017en\u00e1 budete cht\u00edt ob\u010das zkontrolovat hladinu keton\u016f. Kdy\u017e se v\u0161ak vr\u00e1t\u00edte do keta, m\u011bla by se va\u0161e j\u00e1tra vr\u00e1tit zp\u011bt na rychlostn\u00ed stupe\u0148 a znovu za\u010d\u00edt vyr\u00e1b\u011bt ketony.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Dopl\u0148ky, kter\u00e9 v\u00e1m pomohou se keto p\u0159izp\u016fsobit!<\/strong><\/h3>\n\n\n\n<p>Prvn\u00edch n\u011bkolik t\u00fddn\u016f adaptace keto m\u016f\u017ee b\u00fdt t\u011b\u017ek\u00e9, i kdy\u017e pe\u010dliv\u011b sledujete sv\u00e9 tuky, sacharidy a b\u00edlkoviny. Obecn\u011b plat\u00ed, \u017ee \u010d\u00edm jste v\u00edce fit, ne\u017e za\u010dnete keto pou\u017e\u00edvat, t\u00edm sn\u00e1ze se va\u0161e t\u011blo p\u0159izp\u016fsob\u00ed. Ketony se p\u0159irozen\u011b produkuj\u00ed b\u011bhem zotaven\u00ed po cvi\u010den\u00ed, tak\u017ee lid\u00e9, kte\u0159\u00ed cvi\u010d\u00ed d\u016fsledn\u011b, mohou b\u00fdt dokonce schopni produkovat ketony efektivn\u011bji. To je samoz\u0159ejm\u011b pon\u011bkud ironick\u00e9, proto\u017ee lid\u00e9, kte\u0159\u00ed cht\u011bj\u00ed t\u011b\u017eit z ketogenn\u00ed stravy, jsou \u010dasto t\u011b\u017ec\u00ed nebo sedav\u00ed.<\/p>\n\n\n\n<p>Na\u0161t\u011bst\u00ed \u2013 bez ohledu na va\u0161i fyzickou \u00farove\u0148 \u2013 m\u016f\u017eete pou\u017e\u00edt n\u011bkolik kl\u00ed\u010dov\u00fdch dopl\u0148k\u016f k p\u0159\u00edm\u00e9mu dod\u00e1v\u00e1n\u00ed keton\u016f nebo k nastartov\u00e1n\u00ed jater k produkci v\u00edce keton\u016f. To znamen\u00e1 hlad\u0161\u00ed cestu ke keto adaptaci!<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">BHB ketony<\/h4>\n\n\n\n<p>Hlavn\u00edm metabolicky aktivn\u00edm ketonem je beta-hydroxybutyr\u00e1t, kter\u00fd je na\u0161t\u011bst\u00ed k dispozici jako dopln\u011bk! Nev\u00fdhodou v\u0161ak je, \u017ee dopl\u0148ky BHB jsou drah\u00e9. Dopl\u0148ky BHB jsou v sou\u010dasn\u00e9 dob\u011b v Evrop\u011b tak\u00e9 zak\u00e1z\u00e1ny kv\u016fli z\u00e1konu, \u017ee dopl\u0148ky je mo\u017en\u00e9 prod\u00e1vat pouze v p\u0159\u00edpad\u011b, \u017ee byly v anamn\u00e9ze pou\u017e\u00edv\u00e1ny p\u0159ed rokem 1997 (a ketonov\u00e9 dopl\u0148ky nikoli).<\/p>\n\n\n\n<p>EU v\u0161ak umo\u017e\u0148uje, aby se u nov\u00fdch dopl\u0148k\u016f \u017e\u00e1dalo o nov\u00fd stav potravin, ale tento proces u ketonov\u00fdch dopl\u0148k\u016f zat\u00edm nikdo neinicioval kv\u016fli \u010dasov\u00fdm a v\u00fddajov\u00fdm n\u00e1klad\u016fm. Je to p\u0159\u00edpad sledov\u00e1n\u00ed tohoto prostoru pro Evropany, i kdy\u017e se n\u011bkte\u0159\u00ed lid\u00e9 rozhodnou nakupovat online od spole\u010dnost\u00ed se s\u00eddlem mimo EU a pot\u00e9 je nechat odeslat.<\/p>\n\n\n\n<p>Nejlep\u0161\u00ed je rozd\u011blit d\u00e1vku BHB keton\u016f b\u011bhem dne, polovinu se sn\u00eddan\u00ed a polovinu k ve\u010de\u0159i.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Olej C8<\/h4>\n\n\n\n<p>Olej C8 je triglycerid se st\u0159edn\u00edm \u0159et\u011bzcem \u2013 zkr\u00e1cen\u011b MCT. Nap\u0159\u00edklad kokosov\u00fd olej je bohat\u00fd na MCT a je jedn\u00edm z hlavn\u00edch d\u016fvod\u016f, pro\u010d je kokosov\u00fd o\u0159ech pova\u017eov\u00e1n za tak v\u00fd\u017eivn\u00fd. MCT jsou mastn\u00e9 kyseliny sest\u00e1vaj\u00edc\u00ed z \u0159et\u011bzce 7 a\u017e 12 atom\u016f uhl\u00edku nav\u00e1zan\u00e9ho na glycerolovou p\u00e1te\u0159.<\/p>\n\n\n\n<p>P\u0159i po\u017eit\u00ed MCT cestuj\u00ed do jater, kde je lze p\u0159ev\u00e9st na ketony. 4 hlavn\u00ed MCT jsou:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kyselina kapronov\u00e1 (\u0159et\u011bzec se 6 uhl\u00edky, zn\u00e1m\u00fd jako C6)<\/li><li>Kyselina kaprylov\u00e1 (\u0159et\u011bzec s 8 uhl\u00edky, zn\u00e1m\u00fd jako C8)<\/li><li>Kyselina kaprinov\u00e1 (\u0159et\u011bzec s 10 uhl\u00edky, zn\u00e1m\u00fd jako C10)<\/li><li>Kyselina laurov\u00e1 (\u0159et\u011bzec s 12 uhl\u00edky, zn\u00e1m\u00fd jako C12)<\/li><\/ul>\n\n\n\n<p>V\u0161echny 4 z t\u011bchto MCT se nach\u00e1zej\u00ed v kokosov\u00e9m oleji, ale jeden MCT je p\u0159i v\u00fdrob\u011b keton\u016f lep\u0161\u00ed ne\u017e ostatn\u00ed \u2013 C8 (9,10)! To je p\u0159esn\u011b d\u016fvod, pro\u010d n\u011bkte\u0159\u00ed v\u00fdrobci vy\u010distili kokosov\u00fd olej, aby odstranili dal\u0161\u00ed MCT za \u00fa\u010delem v\u00fdroby keto dopl\u0148k\u016f obsahuj\u00edc\u00edch pouze C8.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-04-56.jpeg\" alt=\"olivov\u00fd olej a kokosov\u00fd olej jsou pro ket\u00f3zu dobr\u00e9 tuky\" class=\"wp-image-251758\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-04-56.jpeg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-04-56-300x150.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-04-56-768x384.jpeg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-04-56-600x300.jpeg 600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>C8 by m\u011bl b\u00fdt zpo\u010d\u00e1tku u\u017e\u00edv\u00e1n 5 ml (1 \u010dajov\u00e1 l\u017ei\u010dka) se sn\u00eddan\u00ed a ve\u010de\u0159\u00ed po dobu prvn\u00edch 4 dn\u016f, pot\u00e9 m\u016f\u017ee b\u00fdt zv\u00fd\u0161ena na 10 ml se sn\u00eddan\u00ed a ve\u010de\u0159\u00ed od t\u00e9 doby. C8 je antimikrobi\u00e1ln\u00ed, tak\u017ee b\u011bhem n\u011bkolika prvn\u00edch dn\u016f m\u016f\u017ee zp\u016fsobit n\u011bkter\u00e9 p\u0159\u00edznaky, jako je plyn a nad\u00fdm\u00e1n\u00ed. Proto je v\u017edy nejlep\u0161\u00ed za\u010d\u00edt s ni\u017e\u0161\u00ed d\u00e1vkou a pracovat! Na\u0161t\u011bst\u00ed je ropa C8 snadno dostupn\u00e1 v Evrop\u011b (stejn\u011b jako ve zbytku sv\u011bta).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Aminokyseliny Leucin a Lysin<\/strong><\/h4>\n\n\n\n<p>Aminokyseliny jsou stavebn\u00edmi kameny b\u00edlkovin. D\u0159\u00edve jsem zm\u00ednil, \u017ee z b\u00edlkovin lze pomoc\u00ed glukoneogeneze vytvo\u0159it gluk\u00f3zu v t\u011ble. Existuj\u00ed v\u0161ak 2 aminokyseliny (leucin a lysin), kter\u00e9 to nedok\u00e1\u017eou \u2013 ve skute\u010dnosti je lze pou\u017e\u00edt pouze k v\u00fdrob\u011b keton\u016f (4). N\u011bkter\u00e9 BHB ketonov\u00e9 dopl\u0148ky ve skute\u010dnosti obsahuj\u00ed n\u011bjak\u00fd p\u0159idan\u00fd leucin a lysin, proto zkontrolujte na panelu s informacemi o dopl\u0148c\u00edch, zda v\u00e1\u0161 obsahuje.<\/p>\n\n\n\n<p>Leucin je tak\u00e9 zn\u00e1m\u00fd jako aminokyselina s rozv\u011btven\u00fdm \u0159et\u011bzcem (BCAA), tak\u017ee pokud ji\u017e u\u017e\u00edv\u00e1te dopln\u011bk BCAA, nemus\u00edte u\u017e\u00edvat dal\u0161\u00ed leucin. Leucin a lysin lze zakoupit jako samostatn\u00e9 dopl\u0148ky za relativn\u011b n\u00edzkou cenu. Norm\u00e1ln\u00ed d\u00e1vky jsou mezi 2 000 mg a 5 000 mg pro leucin a 1 000 mg pro lysin.<\/p>\n\n\n\n<p>Pokud se rozhodnete u\u017e\u00edvat n\u011bkter\u00fd z t\u011bchto dopl\u0148k\u016f, doporu\u010duji v\u00e1m u\u017e\u00edvat je po dobu 3 t\u00fddn\u016f. V tomto okam\u017eiku je lze sn\u00ed\u017eit \u2013 ale samoz\u0159ejm\u011b byste m\u011bli m\u011b\u0159it hladinu keton\u016f p\u0159i \u00faprav\u011b dopl\u0148k\u016f, abyste porozum\u011bli \u00fa\u010dink\u016fm. I kdy\u017e jsou tyto dopl\u0148ky velmi u\u017eite\u010dn\u00e9 pro z\u00edsk\u00e1n\u00ed keto-adaptace, lid\u00e9 ji\u017e v ket\u00f3ze je n\u011bkdy pou\u017eij\u00ed, aby se dostali hloub\u011bji do ket\u00f3zy a u\u017e\u00edvali si vylep\u0161en\u00e9 kognitivn\u00ed a dal\u0161\u00ed potenci\u00e1ln\u00ed v\u00fdhody. Nakonec je opravdu na v\u00e1s, abyste se sami rozhodli, zda je to n\u011bco, co chcete d\u011blat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Shrnut\u00ed<\/h2>\n\n\n\n<p>V tomto \u010dl\u00e1nku jsme prozkoumali hlavn\u00ed d\u016fvody, pro\u010d lid\u00e9 bojuj\u00ed s ketogenn\u00edmi dietami (a co je nejd\u016fle\u017eit\u011bj\u0161\u00ed, jak se jim vyhnout!). Pokud jste se ji\u017e d\u0159\u00edve pot\u00fdkali nebo se boj\u00edte vyzkou\u0161et dietu, opravdu v\u00e1s vyz\u00fdv\u00e1m, abyste se \u0159\u00eddili radami, kter\u00e9 jsem dal, abyste zlep\u0161ili sv\u00e9 \u0161ance na \u00fasp\u011bch. Dok\u00e1\u017eete to, mus\u00edte se ujistit, \u017ee v\u00e1\u0161 mozek je spr\u00e1vn\u011b nap\u00e1jen, zat\u00edmco va\u0161e j\u00e1tra se s produkc\u00ed keton\u016f zrychl\u00ed!<\/p>\n\n\n\n<p>Rekapitulace m\u00fdch kl\u00ed\u010dov\u00fdch bod\u016f ve snadno sledovateln\u00e9m kontroln\u00edm seznamu:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Za\u010dn\u011bte j\u00edst 75 % &#8211; 80 % kalori\u00ed z tuk\u016f, 5 % kalori\u00ed ze sacharid\u016f a zbytek (asi 15 % &#8211; 20 % kalori\u00ed) z b\u00edlkovin.<\/li><li>Zm\u011b\u0159te si hladinu keton\u016f.<\/li><li>U\u017e\u00edvejte dopl\u0148ky, pokud nejste v nutri\u010dn\u00ed ket\u00f3ze (0,5 &#8211; 3 mmol).<\/li><li>Pokud st\u00e1le nejste v nutri\u010dn\u00ed ket\u00f3ze, zkuste zv\u00fd\u0161it tuk a sn\u00ed\u017eit sacharidy nebo b\u00edlkoviny jednotliv\u011b.<\/li><li>Kdy\u017e jste v nutri\u010dn\u00ed ket\u00f3ze, dr\u017ete se toho, co d\u011bl\u00e1te 3 t\u00fddny.<\/li><li>Po 3 t\u00fddnech m\u016f\u017eete dopl\u0148ky omezit, pokud chcete, ale ujist\u011bte se, \u017ee zm\u011b\u0159\u00edte jejich \u00fa\u010dinek na hladinu keton\u016f.<\/li><li>Kdy\u017e se pohodln\u011b dr\u017e\u00edte v rozmez\u00ed nutri\u010dn\u00ed ket\u00f3zy po dobu 3 t\u00fddn\u016f, m\u016f\u017eete experimentovat s keto a non-keto dny, pokud chcete.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Reference<\/strong><\/h2>\n\n\n\n<p>(1) Chacon, F., Cano, P., Jimenez, V., Cardinali, D.P., Marcos, A., Esquifino, A.I., 2004. 24-hour changes in circulating prolactin, follicle-stimulating hormone, luteinizing hormone, and testosterone in young male rats subjected to calorie restriction. Chronobiol. Int. 21, 393\u2013404<\/p>\n\n\n\n<p>(2) Payne, A.M., Dodd, S.L., Leeuwenburgh, C., 2003. Life-long calorie restriction in Fischer 344 rats attenuates age-related loss in skeletal muscle-specific force and reduces extracellular space. J. Appl. Physiol. 95, 2554\u20132562.<\/p>\n\n\n\n<p>(3) Amie J. Dirks, Christiaan Leeuwenburgh, Caloric restriction in humans: Potential pitfalls and health concerns, Mechanisms of Ageing and Development 127 (2006) 1\u20137.<\/p>\n\n\n\n<p>(4) Berg JM, Tymoczko JL, Stryer L., Biochemistry. 5th edition, New York: W H Freeman; 2002.<\/p>\n\n\n\n<p>(5) Matthew L. Steinhauser, Benjamin A. Olenchock, John O\u2019Keefe, Mingyue Lun, Kerry A. Pierce, Hang Lee, Lorena Pantano, Anne Klibansk, Gerald I. Shulman, Clary B. Clish, and Pouneh K. Fazeli, The circulating metabolome of human starvation, JCI Insight. 2018 Aug 23; 3(16): e121434.<\/p>\n\n\n\n<p>(6) Jeff S. Volek PhD,RD, Stephen D. Phinney MD,PhD, The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable, 2011, ISBN-100983490708<\/p>\n\n\n\n<p>(7) Guillermo E. Umpierrez, MD, FACP, FACE, Ruben Cuervo, MD, Ana Karabell, MD, Kashif Latif, MD, Amado X. Freire, MD, MP and Abbas E. Kitabchi, PHD, MD, Treatment of Diabetic Ketoacidosis With Subcutaneous Insulin Aspart, Diabetes Care 2004 Aug; 27(8): 1873-1878.<\/p>\n\n\n\n<p>(8) T\u00f3th, Csaba &amp; Clemens, Zsofia. (2014). Type 1 diabetes mellitus successfully managed with the paleolithic ketogenic diet. International Journal of Case Reports and Images. 5. 10.5348\/ijcri-2014124-CR-10435<\/p>\n\n\n\n<p>(9) Jakob Norgren, Shireen Sindi, Anna Sandebring-Matton, Ingemar K\u00e5reholt, Makrina Daniilidou, Ulrika Akenine, Kari, Nordin, Staffan Rosenborg, Tiia Ngandu, and Miia Kivipelto. After Intake of Coconut Oil and Caprylic Acid\u2014With and Without Glucose: A Cross-Over Study in Healthy Older Adults, Front Nutr. 2020; 7: 40<\/p>\n\n\n\n<p>(10) Camille Vandenberghe, Val\u00e9rie St-Pierre, Tyler Pierotti, M\u00e9lanie Fortier, Christian-Alexandre Castellano, Stephen C Cunnane, Tricaprylin Alone Increases Plasma Ketone Response More Than Coconut Oil or Other Medium-Chain Triglycerides: An Acute Crossover Study in Healthy Adults, Current Developments in Nutrition, Volume 1, Issue 4, April 2017<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ketogenn\u00ed strava je v sou\u010dasn\u00e9 dob\u011b velmi obl\u00edben\u00e1 a je spr\u00e1vn\u00e9, \u017ee m\u00e1 mnoho potenci\u00e1ln\u00edch v\u00fdhod, mezi kter\u00e9 pat\u0159\u00ed hubnut\u00ed, zv\u00fd\u0161en\u00e1 autofagie (oprava bun\u011bk), stejn\u011b jako zlep\u0161en\u00e1 kognitivn\u00ed funkce, sp\u00e1nek, lipidov\u00e9 profily a citlivost na inzul\u00edn. Existuje v\u0161ak jeden choulostiv\u00fd aspekt t\u00e9to stravy, a to je p\u0159edev\u0161\u00edm obt\u00ed\u017enost dostat se do ket\u00f3zy. 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