{"id":238192,"date":"2021-05-17T09:00:00","date_gmt":"2021-05-17T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/protizapalove-potraviny\/"},"modified":"2025-09-22T23:37:30","modified_gmt":"2025-09-22T22:37:30","slug":"protizapalove-potraviny","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/sk-sk\/protizapalove-potraviny\/","title":{"rendered":"Protiz\u00e1palov\u00e9 potraviny \u2013 na t\u00fdchto 15 by ste ur\u010dite nemali zab\u00fada\u0165"},"content":{"rendered":"\n<p>Z\u00e1pal je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou imunitnej odpovede n\u00e1\u0161ho tela. Predstavte si to ako re\u010d n\u00e1\u0161ho tela, ktor\u00e9 n\u00e1m hovor\u00ed, \u017ee rob\u00ed svoju pr\u00e1cu a bojuje proti votrelcom, \u010do je skvel\u00e1 vec! Ak\u00fatny alebo kr\u00e1tkodob\u00fd z\u00e1pal je moment\u00e1lne DOBR\u00dd. Av\u0161ak ke\u010f z\u00e1pal trv\u00e1 dlho, pozn\u00e1me ho aj ako chronick\u00fd z\u00e1pal, ktor\u00fd je ZL\u00dd, preto\u017ee m\u00f4\u017ee vies\u0165 k mnoh\u00fdm zdravotn\u00fdm probl\u00e9mom. Aj ke\u010f existuj\u00fa modern\u00e9 lieky, ktor\u00e9 dok\u00e1\u017eu lie\u010di\u0165 ak\u00fdko\u013evek typ z\u00e1palu, zameriame sa dnes na stravu. Dnes sa spolu pozrieme na protiz\u00e1palov\u00e9 potraviny a siln\u00fa 15-ku, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 zvl\u00e1dnu\u0165 pr\u00edznaky chronick\u00e9ho z\u00e1palu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Na za\u010diatok &#8211; ak\u00e9 s\u00fa zdravotn\u00e9 rizik\u00e1, spojen\u00e9 s chronick\u00fdm z\u00e1palom?&nbsp;<\/strong><\/h2>\n\n\n\n<p>Chronick\u00fd z\u00e1pal &#8211; ktor\u00fd m\u00f4\u017ee trva\u0165 roky &#8211; predstavuje v\u00e1\u017ene nebezpe\u010denstvo pre na\u0161e zdravie. V\u00fdrazne zvy\u0161uje riziko mnoh\u00fdch chor\u00f4b (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">1, 2<\/a>), ako napr\u00edklad:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Cukrovka 2. typu<\/td><td>Hypertenzia<\/td><td>Artrit\u00edda a choroby k\u013abov<\/td><\/tr><tr><td>Srdcovo-cievne ochorenia<\/td><td>Chronick\u00e9 ochorenia obli\u010diek<\/td><td>Depresia<\/td><\/tr><tr><td>Alergie<\/td><td>Rakovina<\/td><td>Metabolick\u00fd syndr\u00f3m<\/td><\/tr><tr><td>Syndr\u00f3m polycystick\u00fdch vaje\u010dn\u00edkov (PCOS)<\/td><td>Nealkoholick\u00e9 tukov\u00e9 ochorenie pe\u010den (NAFLD)<\/td><td>Chronick\u00e1 ob\u0161truk\u010dn\u00e1 choroba p\u013e\u00fac (COPD)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010co sa skr\u00fdva za diagn\u00f3zou chronick\u00fd z\u00e1pal?<\/strong><\/h2>\n\n\n\n<p>V hre je nieko\u013eko faktorov (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">1, 2<\/a>):<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Strava, bohat\u00e1 na proz\u00e1palov\u00e9 potraviny, ako s\u00fa rafinovan\u00e9 sacharidy, vypr\u00e1\u017ean\u00e9 jedl\u00e1, n\u00e1poje sladen\u00e9 cukrom, s\u00f3da, \u010derven\u00e9 m\u00e4so, spracovan\u00e9 m\u00e4so, umel\u00e9 tuky a rastlinn\u00e9 oleje.<\/li><li>Vek<\/li><li>Nedostatok fyzickej aktivity<\/li><li>Obezita<\/li><li>Faj\u010denie tabaku<\/li><li>Stres<\/li><li>Poruchy sp\u00e1nku<\/li><li>Vystavenie environment\u00e1lnym a priemyseln\u00fdm zne\u010dis\u0165uj\u00facim l\u00e1tkam&nbsp;<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pre\u010do by sme mali konzumova\u0165 protiz\u00e1palov\u00e9 potraviny pri chronick\u00fdch z\u00e1paloch organizmu?<\/strong><\/h2>\n\n\n\n<p>Ako u\u017e nazna\u010duje n\u00e1zov, protiz\u00e1palov\u00e9 potraviny s\u00fa zdrav\u00e9 a v\u00fd\u017eivn\u00e9 potraviny, zni\u017euj\u00face hladinu z\u00e1palu v tele. Zvy\u010dajne sa vyskytuj\u00fa vo forme cel\u00fdch potrav\u00edn, NIE spracovan\u00fdch potrav\u00edn. Cel\u00e9 potraviny s\u00fa minim\u00e1lne jednozlo\u017ekov\u00e9 potraviny, ktor\u00e9 neobsahuj\u00fa tonu cukru, pr\u00edsad a konzerva\u010dn\u00fdch l\u00e1tok. Spravidla id\u00fa priamo z farmy na st\u00f4l, st\u00e1le prejavuj\u00fa dokonal\u00fa svie\u017eos\u0165, chu\u0165 a s\u00fa pln\u00e9 v\u00fd\u017eivn\u00fdch l\u00e1tok!<\/p>\n\n\n\n<p>Protiz\u00e1palov\u00e9 lieky, ako s\u00fa kortikosteroidy, pom\u00e1haj\u00fa, ale pri dlhodobom u\u017e\u00edvan\u00ed m\u00f4\u017eu ma\u0165 ve\u013ea ne\u017eiaducich ved\u013eaj\u0161\u00edch \u00fa\u010dinkov (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">3<\/a>). Z tohto d\u00f4vodu sa prechod na protiz\u00e1palov\u00fa stravu (napr\u00edklad stredomorsk\u00e1 strava) d\u00f4sledne odpor\u00fa\u010da v\u0161etk\u00fdm, ktor\u00ed trpia chronick\u00fdmi z\u00e1palmi. Poskytnut\u00edm spr\u00e1vneho \u201cpaliva\u201d telu a organizmu dok\u00e1\u017eeme napravi\u0165 \u0161kody sp\u00f4soben\u00e9 dlhotrvaj\u00facim z\u00e1palom. Ide o zdrav\u00e9 a dlhodob\u00e9 rie\u0161enie!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ak\u00e9 protiz\u00e1palov\u00e9 potraviny je treba zahrn\u00fa\u0165 do stravy?<\/strong><\/h2>\n\n\n\n<p>Pozrite si s nami infografiku, ktor\u00e1 sumarizuje r\u00f4zne potraviny, u\u017eito\u010dn\u00e9 v boji proti z\u00e1palu. Nev\u00e1hajte a vytla\u010dte si ho. Protiz\u00e1palov\u00e9 potraviny a ich stru\u010dn\u00fd preh\u013ead sa v\u00e1m ur\u010dite z\u00edde, ke\u010f sa nabud\u00face vyd\u00e1te na n\u00e1kup potrav\u00edn!<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/19-slovak-9-683x1024.png\" alt=\"\" class=\"wp-image-248148\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/19-slovak-9-683x1024.png 683w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/19-slovak-9-200x300.png 200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/19-slovak-9-768x1152.png 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/19-slovak-9-600x900.png 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/19-slovak-9.png 1000w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ovocie<\/strong><\/h3>\n\n\n\n<p>Pokia\u013e ide o konzum\u00e1ciu ovocia v r\u00e1mci protiz\u00e1palovej di\u00e9ty, neexistuje tu \u017eiadny limit. Ka\u017ed\u00fd de\u0148 jedzte r\u00f4zne \u010derstv\u00e9 ovocie, ako s\u00fa jablk\u00e1, ban\u00e1ny, bobu\u013eoviny, mel\u00f3ny, pomaran\u010de, mango, hru\u0161ky, broskyne, at\u010f.! Strava, bohat\u00e1 na ovocie a zeleninu, je spojen\u00e1 s ni\u017e\u0161\u00edm rizikom chronick\u00fdch chor\u00f4b a udr\u017ean\u00edm zdravej hmotnosti (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">4<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zelen\u00e1 listov\u00e1 zelenina<\/strong><\/h3>\n\n\n\n<p>Strava bohat\u00e1 na zelen\u00fa listov\u00fa zeleninu, ako je \u0161pen\u00e1t, kel, mangold, rukola, hl\u00e1vkov\u00fd \u0161al\u00e1t, kl\u00ed\u010dky, hor\u010dica, kel, kapusta a \u0161vaj\u010diarsky mangold, je spojen\u00e1 s poklesom hladiny C-reakt\u00edvneho prote\u00ednu (CRP je z\u00e1palov\u00fd marker) ako aj zv\u00fd\u0161enie plazmatick\u00e9ho betakarot\u00e9nu&nbsp; (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">5<\/a>). Vedci tvrdia, \u017ee tento typ protiz\u00e1palov\u00fdch potrav\u00edn pom\u00f4\u017ee zn\u00ed\u017ei\u0165 riziko r\u00f4znych chronick\u00fdch chor\u00f4b, vr\u00e1tane o\u010dn\u00fdch chor\u00f4b, ktor\u00e9 zah\u0155\u0148aj\u00fa z\u00e1paly, ako je napr\u00edklad vekom podmienen\u00e1 makul\u00e1rna degener\u00e1cia, syndr\u00f3m such\u00e9ho oka a glauk\u00f3m (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">6<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zelenina (in\u00e1 ako listov\u00e1)<\/strong><\/h3>\n\n\n\n<p>Chudnutie u ob\u00e9znych os\u00f4b a os\u00f4b s nadv\u00e1hou bolo spojen\u00e9 s poklesom proz\u00e1palov\u00fdch markerov (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">7<\/a>). Jedn\u00fdm zo sp\u00f4sobov, ako schudn\u00fa\u0165, je zv\u00fd\u0161enie pr\u00edjmu zeleniny. Ale nie v\u0161etci vegetari\u00e1ni s\u00fa na tom zdravotne rovnako. Napr\u00edklad zelenina s vysok\u00fdm obsahom vl\u00e1kniny a n\u00edzkym glykemick\u00fdm za\u0165a\u017een\u00edm, ako je karfiol, brokolica a ru\u017ei\u010dkov\u00fd kel, m\u00f4\u017ee pom\u00f4c\u0165 pri chudnut\u00ed, zatia\u013e \u010do zelenina s obsahom \u0161krobu, ako je kukurica, hr\u00e1\u0161ok a zemiaky, m\u00f4\u017ee sp\u00f4sobi\u0165 prav\u00fd opak (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">8<\/a>).&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Celozrnn\u00e9 potraviny<\/strong><\/h3>\n\n\n\n<p>Celozrnn\u00e9 potraviny s\u00fa zrn\u00e1, ktor\u00e9 sa sprac\u00favaj\u00fa len minim\u00e1lne. Maj\u00fa neporu\u0161en\u00e9 v\u0161etky 3 \u010dasti zrna &#8211; otruby (vonkaj\u0161ia vrstva), z\u00e1rodok (embryo) a endosperm (z\u00e1sobovanie potravou z\u00e1rodku). V porovnan\u00ed s rafinovan\u00fdmi zrnami, celozrnn\u00e1 verzia poskytuje viac bielkov\u00edn, vl\u00e1kniny, vitam\u00ednov a miner\u00e1lov (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">9<\/a>). Medzi pr\u00edklady cel\u00fdch z\u0155n patr\u00ed cel\u00e1 p\u0161enica, cel\u00fd ovos, poh\u00e1nka, quinoa, proso a hned\u00e1 ry\u017ea.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zdrav\u00e9 tuky<\/strong><\/h3>\n\n\n\n<p>Zdrav\u00e9 tuky ako olivov\u00fd olej, kokosov\u00fd olej, avok\u00e1dov\u00fd olej a mastn\u00e9 ryby pom\u00e1haj\u00fa zlep\u0161ova\u0165 citlivos\u0165 na inzul\u00edn, zni\u017eova\u0165 hladinu z\u00e1palov a zni\u017eova\u0165 ukladanie tukov v tele. Tieto zdrav\u00e9 oleje tie\u017e pom\u00e1haj\u00fa zni\u017eova\u0165 riziko kardiovaskul\u00e1rnych chor\u00f4b (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">10<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Strukoviny<\/strong><\/h3>\n\n\n\n<p>Rovnako ako ovocie a zelenina, aj strukoviny ako zelen\u00fd hr\u00e1\u0161ok, \u0161o\u0161ovica, ara\u0161idy, c\u00edcer, s\u00f3ja, fazu\u013ea mungo, fazu\u013ea lima a zelen\u00fd hr\u00e1\u0161ok s\u00fa bohat\u00e9 na \u017eiviny. Obsahuj\u00fa lekt\u00edny a peptidy, ktor\u00e9 maj\u00fa protiz\u00e1palov\u00e9 vlastnosti. Aj ke\u010f sa hovor\u00ed, \u017ee lekt\u00edn interferuje s absorpciou miner\u00e1lov, jeho v\u00fdhody \u010faleko preva\u017euj\u00fa nad ak\u00fdmko\u013evek rizikom (plus, nam\u00e1\u010danie a varenie strukov\u00edn ich m\u00f4\u017ee dokonca deaktivova\u0165). Strukoviny a in\u00e9 potraviny obsahuj\u00face lekt\u00edn zni\u017euj\u00fa riziko srdcov\u00fdch chor\u00f4b a cukrovky typu 2 (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">11<\/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\/08\/2-2-1024x512.jpg\" alt=\"orechy s\u00fa dobr\u00e9 pre zdravie\" class=\"wp-image-217497\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/08\/2-2-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/08\/2-2-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/08\/2-2-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/08\/2-2-600x300.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/08\/2-2.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Orechy<\/strong><\/h3>\n\n\n\n<p>Orechy ako s\u00fa mandle, pist\u00e1cie, vla\u0161sk\u00e9 orechy, lieskov\u00e9 orechy a makadamov\u00e9 orechy s\u00fa bohat\u00e9 na omega-3 mastn\u00e9 kyseliny, vl\u00e1kninu, hor\u010d\u00edk a \u010fal\u0161ie d\u00f4le\u017eit\u00e9 miner\u00e1ly a antioxidanty. \u010cast\u00e1 konzum\u00e1cia orechov je spojen\u00e1 s ni\u017e\u0161ou \u00farov\u0148ou z\u00e1palu v tele, ako aj so zlep\u0161en\u00edm lipidov\u00fdch profilov, zn\u00ed\u017een\u00edm krvn\u00e9ho tlaku a zn\u00ed\u017een\u00edm inzul\u00ednovej rezistencie (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">12<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Semienka<\/strong><\/h3>\n\n\n\n<p>Chia semienka, \u013eanov\u00e9 semienka, tekvicov\u00e9 semienka a slne\u010dnicov\u00e9 semienka s\u00fa nieko\u013ek\u00fdmi pr\u00edkladmi protiz\u00e1palov\u00fdch potrav\u00edn v tejto kateg\u00f3rii. Semen\u00e1 s\u00fa mimoriadne v\u00fd\u017eivn\u00e9, preto\u017ee obsahuj\u00fa v\u0161etky v\u00fd\u017eivn\u00e9 l\u00e1tky a materi\u00e1ly potrebn\u00e9 na v\u00fdvoj v rastline. Strava bohat\u00e1 na orechy a semen\u00e1 dok\u00e1\u017ee zn\u00ed\u017ei\u0165 riziko chor\u00f4b a pred\u013a\u017ei\u0165 priemern\u00fa d\u013a\u017eku \u017eivota (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">13<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hydina<\/strong><\/h3>\n\n\n\n<p>\u010cerven\u00e9 m\u00e4so je bohat\u00e9 na \u017eiviny, ale jeho nadmern\u00e1 konzum\u00e1cia m\u00f4\u017ee vies\u0165 k z\u00e1palom a oxida\u010dn\u00e9mu stresu, \u010do sp\u00f4sob\u00ed r\u00f4zne zdravotn\u00e9 probl\u00e9my (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">14<\/a>). Na protiz\u00e1palov\u00fd \u00fa\u010dinok s\u00fa vhodn\u00e9 protiz\u00e1palov\u00e9 potraviny, ako je biele m\u00e4so, presnej\u0161ie hydinov\u00e9 m\u00e4so &#8211; kuracie a mor\u010dacie m\u00e4so. Pod\u013ea \u0161t\u00fadie, publikovanej v \u010dasopise Nutrients, m\u00f4\u017ee konzum\u00e1cia bieleho m\u00e4sa dokonca pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 riziko rakoviny \u017eal\u00fadka (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">15<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Morsk\u00e9 plody<\/strong><\/h3>\n\n\n\n<p>Morsk\u00e9 plody ako ryby a m\u00e4kk\u00fd\u0161e s\u00fa bohat\u00e9 na omega-3 mastn\u00e9 kyseliny (najm\u00e4 mastn\u00e9 ryby ako losos, tuniak, sardinky a makrela), ako aj na pomerne dlh\u00fd zoznam vitam\u00ednov a miner\u00e1lov. Niektor\u00e9 druhy r\u00fdb maj\u00fa n\u00edzky obsah tuku, ale st\u00e1le s\u00fa mimoriadne bohat\u00e9 na \u017eiviny (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">16<\/a>). Pod\u013ea Nad\u00e1cie pre artrit\u00eddu m\u00f4\u017ee konzum\u00e1cia tu\u010dn\u00fdch r\u00fdb v mno\u017estve 200g najmenej 2-4 kr\u00e1t t\u00fd\u017edenne zn\u00ed\u017ei\u0165 z\u00e1pal a chr\u00e1ni\u0165 srdce (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">17<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vajcia<\/strong><\/h3>\n\n\n\n<p>Vajcia s\u00fa jednou z najzdrav\u0161\u00edch potrav\u00edn na plan\u00e9te. Nakoniec, ak im dovol\u00edte vyliahnu\u0165 sa, vyvinie sa z nich dokonca \u017eiv\u00fd tvor! Vajcia s\u00fa vynikaj\u00facim zdrojom bielkov\u00edn, \u017eeleza, vitam\u00ednov A, B2 a B12, chol\u00ednu, zinku a v\u00e1pnika (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">18<\/a>). Pod\u013ea ned\u00e1vno zverejnen\u00e9ho systematick\u00e9ho preh\u013eadu maj\u00fa vajcia pro aj protiz\u00e1palov\u00fd \u00fa\u010dinok. Medzi zdrav\u00fdmi jedincami m\u00e1 proz\u00e1palov\u00fd \u00fa\u010dinok (\u010do je vhodn\u00e9, preto\u017ee ak\u00fatny z\u00e1pal je d\u00f4le\u017eit\u00e1 imunitn\u00e1 odpove\u010f organizmu!). Av\u0161ak u ob\u00e9znych jedincov a jedincov s nadv\u00e1hou boli v\u00fdraznej\u0161ie protiz\u00e1palov\u00e9 \u00fa\u010dinky (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">19<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mlie\u010dne v\u00fdrobky<\/strong><\/h3>\n\n\n\n<p>Mlie\u010dne v\u00fdrobky s\u00fa bohat\u00e9 na v\u00e1pnik a s\u00fa zn\u00e1me svojimi vlastnos\u0165ami pri tvorbe kost\u00ed. Patria sem napr\u00edklad mlieko, maslo, syr, jogurt a smotana. Systematick\u00fd preh\u013ead randomizovan\u00fdch klinick\u00fdch \u0161t\u00fadi\u00ed z roku 2019 uk\u00e1zal, \u017ee konzum\u00e1cia mlie\u010dnych v\u00fdrobkov mala v\u00fdznamn\u00e9 protiz\u00e1palov\u00e9 \u00fa\u010dinky u zdrav\u00fdch jedincov a u pacientov trpiacich metabolick\u00fdm syndr\u00f3mom&nbsp; (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">20<\/a>).<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/RNoCOEYr4GpK3Xx5uPNB4x_uwE1_2an_dTrglHqDDQtNnN_LaqjDquI6dNuHr3QNNHmZGE16hzq8nXEg8jtW5FS3MScaWytaDyBT29IAgQRbn4KapmgmqosBM461snhoB8ubOZ6O\" alt=\"herbs and spices like curcumin and turmeric can help fight inflammation\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Korenie a bylinky<\/strong><\/h3>\n\n\n\n<p>(Pod\u013ea <a href=\"https:\/\/www.britannica.com\/topic\/list-of-herbs-and-spices-2024392\" rel=\"noopener\">Britannic<\/a>y existuje viac ako 70 druhov byl\u00edn a koren\u00edn. Nielen dod\u00e1vaj\u00fa chu\u0165 na\u0161im ob\u013e\u00faben\u00fdm jedl\u00e1m, ale v\u00e4\u010d\u0161ina z nich m\u00e1 aj zdravotn\u00e9 benefity &#8211; od protiz\u00e1palov\u00fdch po antioxida\u010dn\u00e9 a antimikrobi\u00e1lne \u00fa\u010dinky. Pod\u013ea systematick\u00e9ho preh\u013eadu, publikovan\u00e9ho v \u010dasopise Genes and Nutrition sa zistilo, \u017ee pr\u00e1ve nasleduj\u00face bylinky a koreniny maj\u00fa protiz\u00e1palov\u00e9 \u00fa\u010dinky (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">21<\/a>):<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Kurkum\u00edn<\/td><td>\u0160alvia<\/td><td>M\u00e4ta<\/td><\/tr><tr><td>Estrag\u00f3n<\/td><td>Bazalka<\/td><td>Petr\u017elen<\/td><\/tr><tr><td>Z\u00e1zvor\/\u010eumbier<\/td><td>Rozmar\u00edn<\/td><td>\u010cili papri\u010dky<\/td><\/tr><tr><td>Oregano<\/td><td>Tymi\u00e1n<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Kurkum\u00edn (zl\u00fa\u010denina nach\u00e1dzaj\u00faca sa v kurkume) je obzvl\u00e1\u0161\u0165 siln\u00e9 protiz\u00e1palov\u00e9 korenie. Jedin\u00fdm probl\u00e9mom konzum\u00e1cie kurkumy je, \u017ee kurkum\u00edn tvor\u00ed iba 3% jej obsahu, ak sa meria v porovnan\u00ed s hmotnos\u0165ou kurkumy (22). Pokia\u013e teda chcete vysk\u00fa\u0161a\u0165 pr\u00ednos kurkum\u00ednu na na\u0161e zdravie, je najlep\u0161ie ho u\u017e\u00edva\u0165 vo forme v\u00fd\u017eivov\u00e9ho doplnku, konkr\u00e9tne vo forme <a href=\"https:\/\/www.intelligentlabs.org\/meriva-curcumin\/\">Meriva Kurkum\u00ednu<\/a>. V ponuke s\u00fa dve odrody bez s\u00f3je: <a href=\"https:\/\/eu.intelligentlabs.org\/sk-sk\/produkt\/kurkumin-fytosom-meriva-500mg\/\">Kurkum\u00edn Meriva 500mg<\/a> a <a href=\"https:\/\/eu.intelligentlabs.org\/sk-sk\/produkt\/kurkumin-fytosom-meriva-250mg\/\">250mg<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tmav\u00e1 \u010dokol\u00e1da<\/strong><\/h3>\n\n\n\n<p>Tmav\u00e1 \u010dokol\u00e1da nemus\u00ed by\u0165 ob\u013e\u00faben\u00fdm typom \u010dokol\u00e1dy pre ka\u017ed\u00e9ho z n\u00e1s, ale pokia\u013e ide o zdravotn\u00e9 benefity, je ove\u013ea zdrav\u0161ia ako jej \u201elight\u201c bratranci s ni\u017e\u0161\u00edm obsahom kakaa. Ak\u00e1ko\u013evek \u010dokol\u00e1da, ktor\u00e1 obsahuje najmenej 70% kakaa, sa pova\u017euje za \u201etmav\u00fa \u010di hork\u00fa\u201c. Je nabit\u00e1 antioxidantmi, ako s\u00fa bioflavonoidy, resveratrol a PQQ, ktor\u00e9 pom\u00e1haj\u00fa zni\u017eova\u0165 z\u00e1paly a zni\u017euj\u00fa aj riziko srdcov\u00fdch chor\u00f4b (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">23, 24<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>V\u00fdvar z kost\u00ed<\/strong><\/h3>\n\n\n\n<p>D\u00e1vno predt\u00fdm, ako sa v\u00fdvar z kost\u00ed za\u010dal pou\u017e\u00edva\u0165 aj vo wellness a zdravom \u017eivotnom \u0161t\u00fdle, \u013eudia po st\u00e1ro\u010dia pili tepl\u00fd v\u00fdvar z kost\u00ed, aby zmiernili hor\u00fa\u010dku a prechladnutie. V z\u00e1vislosti od typu pou\u017eit\u00fdch kost\u00ed a pridanej zeleniny je tento popul\u00e1rny \u013eudov\u00fd liek skvel\u00fdm zdrojom kolag\u00e9nu, aminokysel\u00edn a miner\u00e1lov, ako je v\u00e1pnik, hor\u010d\u00edk, drasl\u00edk a fosfor&nbsp; (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">25<\/a>). Zatia\u013e v\u0161ak prvotn\u00e9 \u0161t\u00fadie poukazuj\u00fa na to, \u017ee za potenci\u00e1lnym protiz\u00e1palov\u00fdm \u00fa\u010dinkom v\u00fdvaru z kost\u00ed s\u00fa aminokyseliny glyc\u00edn a argin\u00edn (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">26, 27<\/a>).<\/p>\n\n\n\n<p>V tabu\u013eke prin\u00e1\u0161ame preh\u013ead 15 protiz\u00e1palov\u00fdch potrav\u00edn:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Typ potraviny<\/td><td>Pr\u00edklady<\/td><\/tr><tr><td>Ovocie<\/td><td>jablk\u00e1, ban\u00e1ny, bobule, mel\u00f3ny, pomaran\u010de, mango, hru\u0161ky, broskyne<\/td><\/tr><tr><td>Zelen\u00e1 listov\u00e1 zelenina<\/td><td>\u0161pen\u00e1t, kel, mangold, rukola, hl\u00e1vkov\u00fd \u0161al\u00e1t, kl\u00ed\u010dky, fazu\u013eov\u00e9 struky, kapusta, \u0161vaj\u010diarsky mangold<\/td><\/tr><tr><td>Nelistov\u00e1 zelenina<\/td><td>karfiol, brokolica, ru\u017ei\u010dkov\u00fd kel<\/td><\/tr><tr><td>Celozrnn\u00e9 produkty<\/td><td>celozrnn\u00e9 potraviny, cel\u00fd ovos, poh\u00e1nka, quinoa, proso, hned\u00e1 ry\u017ea<\/td><\/tr><tr><td>Zdrav\u00e9 tuky<\/td><td>olivov\u00fd olej, kokosov\u00fd olej, avok\u00e1dov\u00fd olej, mastn\u00e9 ryby<\/td><\/tr><tr><td>Strukoviny<\/td><td>zelen\u00fd hr\u00e1\u0161ok, \u0161o\u0161ovica, ara\u0161idy, c\u00edcer, s\u00f3ja, mungo fazu\u013ea, lima, sladk\u00fd hr\u00e1\u0161ok<\/td><\/tr><tr><td>Orechy<\/td><td>mandle, pist\u00e1cie, vla\u0161sk\u00e9 orechy, lieskov\u00e9 orechy, makadamov\u00e9 orechy<\/td><\/tr><tr><td>Semienka<\/td><td>chia semienka, \u013eanov\u00e9 semia\u010dka, tekvicov\u00e9 semia\u010dka, slne\u010dnicov\u00e9 semia\u010dka<\/td><\/tr><tr><td>Hydina<\/td><td>kuracie, mor\u010dacie, ka\u010dacie m\u00e4so, hus, ba\u017eant<\/td><\/tr><tr><td>Morsk\u00e9 plody<\/td><td>sladkovodn\u00e9 ryby, morsk\u00e9 ryby, m\u00e4kk\u00fd\u0161e, chobotnice, krevety, kraby<\/td><\/tr><tr><td>Vajcia<\/td><td>vajcia obohaten\u00e9 o omega-3, vajcia z vo\u013en\u00e9ho v\u00fdbehu, bio vajcia<\/td><\/tr><tr><td>Mlie\u010dne produkty<\/td><td>mlieko, maslo, syr, jogurt, smotana<\/td><\/tr><tr><td>Bylinky a korenia<\/td><td>kurkum\u00edn, \u0161alvia, m\u00e4ta, estrag\u00f3n, bazalka, petr\u017elenov\u00e1 v\u0148a\u0165, z\u00e1zvor, rozmar\u00edn, \u010dili papri\u010dka, oregano, tymi\u00e1n<\/td><\/tr><tr><td>Tmav\u00e1 \u010dokol\u00e1da<\/td><td>obsah najmenej 70% kakaa<\/td><\/tr><tr><td>V\u00fdvar z kost\u00ed<\/td><td>pripraven\u00fd zo zvierac\u00edch kost\u00ed, ako s\u00fa kuracie, hov\u00e4dzie, brav\u010dov\u00e9 a dokonca aj rybie kosti<\/td><\/tr><\/tbody><\/table><\/figure>\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\/07\/4-99-1024x512.jpg\" alt=\"\u017eena pije zelen\u00e9 smoothie\" class=\"wp-image-190813\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/4-99-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/4-99-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/4-99-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/4-99-600x300.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/4-99.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Protiz\u00e1palov\u00e9 potraviny &#8211; ak\u00e9 benefity prin\u00e1\u0161a ich konzum\u00e1cia?<\/strong><\/h2>\n\n\n\n<p>V\u0161etky vy\u0161\u0161ie uveden\u00e9 protiz\u00e1palov\u00e9 potraviny s\u00fa zdrav\u00e9 a chutn\u00e9. Ale ak s\u00fa va\u0161e chu\u0165ov\u00e9 poh\u00e1riky nastaven\u00e9 tak, \u017ee ocenia iba dokonale vypr\u00e1\u017ean\u00fa, umelo sladen\u00fa a vysokokalorick\u00fa stravu, potom si pravdepodobne len s \u0165a\u017ekos\u0165ami zvyknete na pr\u00edrodn\u00e9 pr\u00edchute celozrnn\u00fdch a zdrav\u00fdch potrav\u00edn! D\u00fafajme, \u017ee ni\u017e\u0161ie uveden\u00e9 v\u00fdhody v\u00e1s presved\u010dia, aby ste pre\u0161li na stravu, ktorou budete bojova\u0165 aj proti z\u00e1palom.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zdrav\u00e1 hmotnos\u0165<\/strong><\/h3>\n\n\n\n<p>Na rozdiel od v\u0161etk\u00fdch pr\u00e1zdnych kal\u00f3ri\u00ed, ktor\u00e9 prij\u00edmate v mnoh\u00fdch spracovan\u00fdch nezdrav\u00fdch potravin\u00e1ch a polotovaroch, denn\u00e1 konzum\u00e1cia v\u00e4\u010d\u0161ieho mno\u017estva ovocia a zeleniny pom\u00e1ha podporova\u0165 zdrav\u00fa hmotnos\u0165 (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">4, 8<\/a>). T\u00e1 n\u00e1sledne vedie k zn\u00ed\u017eeniu proz\u00e1palov\u00fdch markerov, preto\u017ee chudnutie je tie\u017e rozhoduj\u00facim faktorom pri zni\u017eovan\u00ed z\u00e1palu (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">29<\/a>)!&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zlep\u0161en\u00e1 citlivos\u0165 na inzul\u00edn<\/strong><\/h3>\n\n\n\n<p>So zv\u00fd\u0161en\u00fdm pr\u00edjmom zdrav\u00fdch tukov do stravy dosiahneme aj zlep\u0161enie citlivosti na inzul\u00edn. T\u00e1to situ\u00e1cia je vhodn\u00e1 pre na\u0161e zdravie, preto\u017ee citlivos\u0165 na inzul\u00edn pom\u00e1ha zvy\u0161ova\u0165 hladinu cukru v krvi, \u010do n\u00e1sledne zni\u017euje riziko cukrovky typu 2, PCOS, metabolick\u00e9ho syndr\u00f3mu a in\u00fdch syndr\u00f3mov&nbsp; (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">10, 30<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zn\u00ed\u017een\u00e9 riziko n\u00e1chylnosti na r\u00f4zne choroby<\/strong><\/h3>\n\n\n\n<p>V tomto \u010dl\u00e1nku sme citovali mno\u017estvo \u0161t\u00fadi\u00ed, ktor\u00e9 podporuj\u00fa tvrdenie, \u017ee konzum\u00e1cia protiz\u00e1palov\u00fdch potrav\u00edn pom\u00f4\u017ee zn\u00ed\u017ei\u0165 riziko vzniku r\u00f4znych chronick\u00fdch z\u00e1palov\u00fdch chor\u00f4b a ochoren\u00ed (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">4-30<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lep\u0161ia n\u00e1lada a viac energie<\/strong><\/h3>\n\n\n\n<p>Zdrav\u00e1 strava nielen\u017ee zmier\u0148uje chronick\u00e9 z\u00e1paly, ale aj psychicky povzbud\u00ed cel\u00fd organizmus! V\u00fdskum nazna\u010duje, \u017ee medzi \u0161\u0165ast\u00edm a zdravou stravou, ktor\u00e1 sa sklad\u00e1 hlavne z ovocia a zeleniny, existuje pozit\u00edvna korel\u00e1cia (pre maxim\u00e1lne dosiahnutie pocitu \u0161\u0165astia konzumujte aspo\u0148 3 porcie ovocia a zeleniny denne)(<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">31<\/a>)!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ste pripraven\u00ed vrhn\u00fa\u0165 sa na protiz\u00e1palov\u00e9 potraviny?<\/strong><\/h2>\n\n\n\n<p>Konzum\u00e1cia protiz\u00e1palov\u00fdch potrav\u00edn, bohat\u00fdch na v\u00fd\u017eivn\u00e9 l\u00e1tky, ako s\u00fa tie, ktor\u00e9 sme zdie\u013eali v na\u0161om zozname top protiz\u00e1palov\u00fdch potrav\u00edn, m\u00f4\u017ee urobi\u0165 z\u00e1zraky aj s va\u0161\u00edm zdrav\u00edm. Nielen\u017ee budete ma\u0165 chronick\u00fd z\u00e1pal pod kontrolou a zn\u00ed\u017eite riziko v\u0161etk\u00fdch negat\u00edvnych dopadov, ktor\u00e9 m\u00f4\u017ee z\u00e1pal prinies\u0165, ale prispejete aj k tomu, \u017ee budete fit a \u0161\u0165astn\u00ed!<\/p>\n\n\n\n<p><strong>Zdroje<\/strong><\/p>\n\n\n\n<p>(1) Pahwa R, Goyal A, Bansal P, et al. Chronic Inflammation. [Updated 2020 Nov 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493173\/<\/p>\n\n\n\n<p>(2) Furman, David et al. \u201cChronic inflammation in the etiology of disease across the life span.\u201d Nature medicine vol. 25,12 (2019): 1822-1832. doi:10.1038\/s41591-019-0675-0<\/p>\n\n\n\n<p>(3) \u201cCorticosteroids.\u201d Cleveland Clinic, 2020, my.clevelandclinic.org\/health\/drugs\/4812-corticosteroids.<\/p>\n\n\n\n<p>(4) Pem, Dhandevi, and Rajesh Jeewon. \u201cFruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article.\u201d Iranian journal of public health vol. 44,10 (2015): 1309-21.<\/p>\n\n\n\n<p>(5) Schultz, Hannah, et al. \u201cRising Plasma Beta-Carotene Is Associated With Diminishing C-Reactive Protein in Patients Consuming a Dark Green Leafy Vegetable\u2013Rich, Low Inflammatory Foods Everyday (LIFE) Diet.\u201d American Journal of Lifestyle Medicine, 2019, p. 155982761989495. Crossref, doi:10.1177\/1559827619894954.<\/p>\n\n\n\n<p>(6) \u201cStudy Finds Diet Abundant in Leafy Vegetables May Reduce Risk of Diseases Involving Chronic Inflammation \u2013 Penn Medicine.\u201d Penn Medicine, 2020, www.pennmedicine.org\/departments-and-centers\/ophthalmology\/about-us\/news\/department-news\/diet-and-chronic-inflammation.<\/p>\n\n\n\n<p>(7) Bianchi, Vittorio Emanuele. \u201cWeight loss is a critical factor to reduce inflammation.\u201d Clinical nutrition ESPEN vol. 28 (2018): 21-35. doi:10.1016\/j.clnesp.2018.08.007<\/p>\n\n\n\n<p>(8) Bertoia, Monica L., et al. \u201cChanges in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies.\u201d PLOS Medicine, edited by Fahad Razak, vol. 12, no. 9, 2015, p. e1001878. Crossref, doi:10.1371\/journal.pmed.1001878.<\/p>\n\n\n\n<p>(9) \u201cWhat Is a Whole Grain? | The Whole Grains Council.\u201d Oldways Whole Grains Council, 2021, wholegrainscouncil.org\/what-whole-grain.<\/p>\n\n\n\n<p>(10) DiNicolantonio, James J, and James H O\u2019Keefe. \u201cGood Fats versus Bad Fats: A Comparison of Fatty Acids in the Promotion of Insulin Resistance, Inflammation, and Obesity.\u201d Missouri medicine vol. 114,4 (2017): 303-307.<\/p>\n\n\n\n<p>(11) \u201cLectins.\u201d The Nutrition Source, 4 Nov. 2019, www.hsph.harvard.edu\/nutritionsource\/anti-nutrients\/lectins.<\/p>\n\n\n\n<p>(12) Salas-Salvad\u00f3, Jordi et al. \u201cThe effect of nuts on inflammation.\u201d Asia Pacific journal of clinical nutrition vol. 17 Suppl 1 (2008): 333-6.<\/p>\n\n\n\n<p>(13) Tucker, L A. \u201cConsumption of Nuts and Seeds and Telomere Length in 5,582 Men and Women of the National Health and Nutrition Examination Survey (NHANES).\u201d The journal of nutrition, health &amp; aging vol. 21,3 (2017): 233-240. doi:10.1007\/s12603-017-0876-5<\/p>\n\n\n\n<p>(14) Montonen, Jukka et al. \u201cConsumption of red meat and whole-grain bread in relation to biomarkers of obesity, inflammation, glucose metabolism and oxidative stress.\u201d European journal of nutrition vol. 52,1 (2013): 337-45. doi:10.1007\/s00394-012-0340-6<\/p>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Z\u00e1pal je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou imunitnej odpovede n\u00e1\u0161ho tela. 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