{"id":238194,"date":"2021-06-14T09:00:00","date_gmt":"2021-06-14T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/ako-dosiahnut-ketozu\/"},"modified":"2025-09-18T14:37:49","modified_gmt":"2025-09-18T13:37:49","slug":"ako-dosiahnut-ketozu","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/sk-sk\/ako-dosiahnut-ketozu\/","title":{"rendered":"\u00daspe\u0161n\u00e1 keto di\u00e9ta \u2013 Ako dosiahnu\u0165 ket\u00f3zu naozaj jednoducho!"},"content":{"rendered":"\n<p>Keto(g\u00e9nna) strava je v s\u00fa\u010dasnosti ve\u013emi popul\u00e1rna a to \u00faplne opodstatnene. M\u00e1 mno\u017estvo potenci\u00e1lnych v\u00fdhod, medzi ktor\u00e9 patr\u00ed redukcia hmotnosti, zv\u00fd\u0161en\u00e1 autof\u00e1gia (oprava buniek), ako aj vylep\u0161en\u00e9 kognit\u00edvne funkcie, sp\u00e1nok, lipidov\u00e9 profily a citlivos\u0165 na inzul\u00edn. Existuje v\u0161ak jeden ch\u00falostiv\u00fd aspekt tejto di\u00e9ty, a to je predov\u0161etk\u00fdm ot\u00e1zka &#8211;&nbsp; ako dosiahnu\u0165 ket\u00f3zu? Ak si nen\u00e1jdete \u010das pre d\u00f4kladn\u00e9 pochopenie, ako dosiahnu\u0165 tento d\u00f4le\u017eit\u00fd stav &#8211;&nbsp; pripravte sa na potenci\u00e1lny ne\u00faspech!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010co je to ket\u00f3za?<\/strong><\/h2>\n\n\n\n<p>To, \u017ee ste v \u201eket\u00f3ze\u201c, znamen\u00e1, \u017ee va\u0161a pe\u010de\u0148 produkuje dostatok ket\u00f3nov, aby dostato\u010dne z\u00e1sobovala v\u00e1\u0161 mozog a telo &#8230; ale ke\u010f sa nedostanete do stavu ket\u00f3zy, va\u0161e telo nebude produkova\u0165 dostatok ket\u00f3nov. V tomto momente va\u0161e telo v podstate vypr\u00e1zdnilo a vyskladnilo v\u0161etky z\u00e1soby gluk\u00f3zy, ale nedostalo sa do bodu, ke\u010f dok\u00e1\u017ee efekt\u00edvne vyu\u017e\u00edva\u0165 tuk a premie\u0148a\u0165 ho na palivo. V\u00fdsledok? V porovnan\u00ed s t\u00fdm, \u010do potrebujete pre norm\u00e1lne fungovanie organizmu, va\u0161e telo aktu\u00e1lne nem\u00e1 k dispoz\u00edcii dostatok energie, \u010do iniciuje reakciu, prejavuj\u00facu sa vl\u010d\u00edm hladom. Zvy\u0161uje sa hladina glukag\u00f3nu, adrenal\u00ednu a kortizolu a va\u0161e telo za\u010dne odb\u00farava\u0165 svaly kv\u00f4li z\u00edskaniu energie, v\u010faka \u201evn\u00edman\u00e9mu\u201c metabolick\u00e9mu stresu (1, 2).<\/p>\n\n\n\n<p>Ur\u010dite si dok\u00e1\u017eete predstavi\u0165, \u010do to sp\u00f4sob\u00ed &#8211; budete sa c\u00edti\u0165 mizerne, preto\u017ee va\u0161e telo sa z\u00fafalo sna\u017e\u00ed prin\u00fati\u0165 v\u00e1s spomali\u0165 a \u0161etri\u0165 energiu kv\u00f4li vn\u00edman\u00e9mu nedostatku organizmom samotn\u00fdm. Evolu\u010dne je to \u00faplne logick\u00e1 reakcia tela, datuj\u00faca sa do obdobia, ke\u010f bolo jedla skuto\u010dne k dispoz\u00edcii len m\u00e1lo! Spravidla sa po\u010das tejto doby nebudete c\u00edti\u0165 \u00faplne v poriadku &#8211; \u0161t\u00fadie dospeli k z\u00e1veru, \u017ee existuje \u0161irok\u00e1 \u0161k\u00e1la pr\u00edznakov vr\u00e1tane straty libida, nepravidelnej men\u0161tru\u00e1cie, citlivosti na chlad, straty sily a vytrvalosti, pomal\u0161ieho hojenia r\u00e1n a psychologick\u00fdch stavov, ako s\u00fa depresia, zn\u00ed\u017een\u00e9 emo\u010dn\u00e9 preci\u0165ovanie a podr\u00e1\u017edenos\u0165. Ide v\u0161ak o be\u017en\u00e9 fyziologick\u00e9 reakcie na hladovanie alebo obmedzenie pr\u00edjmu kal\u00f3ri\u00ed (3).<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/-F03TRXt5gWvIsDLRG83PnEzeF4OAc5RohX9_hxjCidhrpuzhMRklD7jcGDy0ugCocqsZE3RacmyiJikfscK10WU-YRAx1CQ8Ngf5v1Pc1OFbsIWDGUedyzmUz45Mi-BGKMAsUNS\" alt=\"osoba dr\u017e\u00ed brokolicu a \u0161i\u0161ku, aby ilustrovala vo\u013enu zdravej alternat\u00edvy\"\/><\/figure>\n\n\n\n<p>V\u0161etci chceme pozna\u0165 najr\u00fdchlej\u0161\u00ed sp\u00f4sob, ako dosiahnu\u0165 ket\u00f3zu. Ak uprednostn\u00edte r\u00fdchle rie\u0161enie, riskujete ako reakciu v\u00e1\u0161ho tela pocit hladu, budete sa c\u00edti\u0165 hrozne a nakoniec v tomto sp\u00f4sobe stravovania zlyh\u00e1te. Vid\u00edme, \u017ee mnoh\u00ed \u013eudia s t\u00fdmto stavom naozaj z\u00e1pasia. Frustruj\u00face na tom je, \u017ee ich naozaj nech\u00fdba pevn\u00e1 v\u00f4\u013ea \u010di odhodlanie &#8211; sk\u00f4r je to preto, \u017ee nedostali spr\u00e1vne inform\u00e1cie.<\/p>\n\n\n\n<p>\u017diadne starosti! V tomto \u010dl\u00e1nku odhal\u00edme tie najstr\u00e1\u017eenej\u0161ie tajomstv\u00e1, ako dosiahnu\u0165 ket\u00f3zu (alebo keto-adapt\u00e1ciu, ako sa \u010dasto naz\u00fdva tento stav). Tento pl\u00e1n je potrebn\u00e9 striktne dodr\u017eiava\u0165 po\u010das obdobia, kedy m\u00e1te za cie\u013e dosiahnu\u0165 keto adapt\u00e1ciu, \u010do zvy\u010dajne trv\u00e1 asi 3 t\u00fd\u017edne.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ako dosiahnu\u0165 ket\u00f3zu? Nezab\u00fadajte na tieto tri fakty!<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Prv\u00fdm je zabezpe\u010denie spr\u00e1vnej stravy,&nbsp; ktor\u00e1 v\u00e1s dostane do ket\u00f3zy (pri\u010dom sa vyhnite t\u00fdm potravin\u00e1m, ktor\u00e9 v\u00e1s m\u00f4\u017eu z dosiahnutia stavu ket\u00f3zy odvr\u00e1ti\u0165!).<\/li><li>Druh\u00fdm je testovanie va\u0161ich hlad\u00edn ket\u00f3nov, aby ste vedeli, ako ste na tom s produkciou ket\u00f3nov vy sami.<\/li><li>Tret\u00edm faktom je vedie\u0165, ktor\u00e9 doplnky m\u00f4\u017eu imitova\u0165 ket\u00f3ny, aby v\u00e1m dod\u00e1vali energiu, zatia\u013e \u010do sa va\u0161e telo st\u00e1va adaptovan\u00fdm na keto. Tieto doplnky m\u00f4\u017eu udr\u017ea\u0165 v\u00e1\u0161 mozog \u0161\u0165astn\u00fdm, tak\u017ee si nebude myslie\u0165, \u017ee trp\u00ed nedostatkom potravy a automaticky nespust\u00ed reakciu odpovede na hlad!<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Mus\u00edte jes\u0165 spr\u00e1vne jedlo!<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/03-3.jpg\" alt=\"bez textu\"\/ class=\"wp-image-190473\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/03-3.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/03-3-150x150.jpg 150w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/03-3-100x100.jpg 100w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/figure>\n\n\n\n<p>Dobr\u00fdm v\u00fdchodiskov\u00fdm bodom je pr\u00edjem 75% &#8211; 80% kal\u00f3ri\u00ed z tukov, 5% kal\u00f3ri\u00ed zo sacharidov a 15% &#8211; 20% kal\u00f3ri\u00ed z bielkov\u00edn. 1 gram tuku obsahuje 9 kal\u00f3ri\u00ed a 1 gram bielkov\u00edn alebo sacharidov m\u00e1 4 kal\u00f3rie, tak\u017ee ak zjete 2 500 kal\u00f3ri\u00ed denne, malo by ich tvori\u0165 208 &#8211; 222 gramov tuku, 94 &#8211; 125 gramov bielkov\u00edn a asi 30 gramov sacharidov denne (pam\u00e4tajte 100 gramov = 3,5 oz).<\/p>\n\n\n\n<p>Tieto makr\u00e1 by mali umo\u017eni\u0165 dostatok sacharidov na to, aby ste mohli skonzumova\u0165 300 &#8211; 400 gramov zeleniny a 1 porciu ovocia denne. Je tie\u017e d\u00f4le\u017eit\u00e9 nezabudn\u00fa\u0165 na to, \u017ee \u010das\u0165 bielkov\u00edn, ktor\u00e9 skonzumujete, sa v tele zmenia na gluk\u00f3zu v d\u00f4sledku procesu naz\u00fdvan\u00e9ho glukoneogen\u00e9za. Tento proces prebieha v pe\u010deni. Nemus\u00ed v\u0161ak nevyhnutne \u00eds\u0165 o nie\u010do negat\u00edvne!<\/p>\n\n\n\n<p>V\u017edy potrebujete aspo\u0148 minimum gluk\u00f3zy, preto\u017ee va\u0161e \u010derven\u00e9 krvinky a mozog vy\u017eaduj\u00fa gluk\u00f3zu pre spr\u00e1vne fungovanie. Aj v plnej ket\u00f3ze potrebuje v\u00e1\u0161 mozog asi 33% energie, poch\u00e1dzaj\u00facej z gluk\u00f3zy (4).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u010co ak m\u00e1te pr\u00edli\u0161 ve\u013ea gluk\u00f3zy?<\/strong><\/h4>\n\n\n\n<p>Ak m\u00e1te pr\u00edli\u0161 ve\u013ea cirkuluj\u00facej gluk\u00f3zy (bu\u010f z potravy, ktor\u00fa konzumujete alebo z glukoneogen\u00e9zy), m\u00f4\u017ee to zastavi\u0165 produkciu ket\u00f3nov (5). To je presne d\u00f4vod, pre\u010do ketog\u00e9nna strava umo\u017e\u0148uje sk\u00f4r mierny pr\u00edjem bielkov\u00edn, ako iba stravu s vysok\u00fdm obsahom bielkov\u00edn a tukov. Skuto\u010dn\u00e1 potreba bielkov\u00edn sa bude l\u00ed\u0161i\u0165, ale pre v\u00e4\u010d\u0161inu \u013eud\u00ed by malo sta\u010di\u0165 asi 100 gramov bielkov\u00edn denne. Samozrejme, ak m\u00e1te probl\u00e9my s produkciou dostato\u010dn\u00e9ho mno\u017estva ket\u00f3nov, m\u00f4\u017eete zv\u00e1\u017ei\u0165 zn\u00ed\u017eenie pr\u00edjmu bielkov\u00edn.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u010co sa stane, ak konzumujete pr\u00edli\u0161 ve\u013ea sacharidov?&nbsp;<\/strong><\/h4>\n\n\n\n<p>Ak je v\u00e1\u0161 pr\u00edjem sacharidov pr\u00edli\u0161 vysok\u00fd, v\u00fdroba ket\u00f3nov sa preru\u0161\u00ed a vy sa ocitnete mimo ket\u00f3zy. Ak nie ste v ket\u00f3ze, budete potrebova\u0165 asi 120 gramov sacharidov, aby v\u00e1\u0161 mozog a telo boli spr\u00e1vne z\u00e1soben\u00e9. Sna\u017ete sa nestagnova\u0165 v z\u00f3ne 30 &#8211; 120 gramov, preto\u017ee by ste si rap\u00eddne kr\u00e1tili ket\u00f3ny aj sacharidy, \u010do v\u00e1s m\u00f4\u017ee posun\u00fa\u0165 priamo do re\u017eimu hladovania.<\/p>\n\n\n\n<p>Posledn\u00e1 pozn\u00e1mka pred t\u00fdm, ako za\u010dnete testova\u0165 svoj organizmus na ket\u00f3ny: Ak za\u010d\u00ednate s ketog\u00e9nnou di\u00e9tou s cie\u013eom zn\u00ed\u017ei\u0165 hmotnos\u0165, nezni\u017eujte pr\u00edjem kal\u00f3ri\u00ed po\u010das obdobia ketog\u00e9nnej adapt\u00e1cie. Po\u010das tejto doby mus\u00ed by\u0165 va\u0161e telo spr\u00e1vne z\u00e1soben\u00e9 mastn\u00fdmi kyselinami a ket\u00f3nmi, aby mal v\u00e1\u0161 mozog dostato\u010dn\u00fd pr\u00edsun paliva. Po\u010das tohto prechodn\u00e9ho obdobia od sacharidov k tukom sa obmedzenie spotreby paliva naozaj neoplat\u00ed riskova\u0165.<\/p>\n\n\n\n<p>Akon\u00e1hle ste adaptovan\u00ed na tuky, m\u00f4\u017eete potom za\u010da\u0165 zni\u017eova\u0165 kal\u00f3rie bez toho, aby v\u00e1\u0161 mozog podliehal panike a vyvol\u00e1val hladov\u00e9 reakcie, preto\u017ee bude ma\u0165 ve\u013ea ket\u00f3nov, ktor\u00e9 mu navodia pocit \u0161\u0165astia! Chudnutie bude ove\u013ea jednoduch\u0161ie a bude menej za\u0165a\u017eova\u0165 aj va\u0161e telo, ak sa najsk\u00f4r plne prisp\u00f4sob\u00edte a zvl\u00e1dnete keto adapt\u00e1ciu. Neviete, ko\u013eko kal\u00f3ri\u00ed skonzumujete? Sk\u00faste si aspo\u0148 jeden t\u00fd\u017ede\u0148 vies\u0165 stravovac\u00ed denn\u00edk a vyu\u017eite aj online pom\u00f4cku na v\u00fdpo\u010det kal\u00f3ri\u00ed (napr\u00edklad <a href=\"http:\/\/fatsecret.com\/\" rel=\"noopener\">fatsecret.com<\/a>).<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/UXw5OmoyQ9WJENzlD7TUj6eMLWArj4UsWgKiU5X94AGx_4tAQjYN2YrARF-IUazZbT5lOsa-90bARiHjPKDnW7p5Ih2BZqJq1gFXvT-2jZPdvT4s-uOYj0gBM_PFnzkqlYZUaehw\" alt=\"\u017eena po\u010d\u00edta kal\u00f3rie\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Testovanie hladiny ket\u00f3nov v krvi&nbsp;<\/strong><\/h3>\n\n\n\n<p>Ak naozaj chcete vedie\u0165, \u010di to, \u010do rob\u00edte, funguje, pr\u00e1ve otestovanie hladiny ket\u00f3nov v krvi v\u00e1m poskytne odpove\u010f! Naozaj je extr\u00e9mne d\u00f4le\u017eit\u00e9 uisti\u0165 sa, \u017ee ste v ket\u00f3ze, nielen v re\u017eime hladovania.<\/p>\n\n\n\n<p>Pre\u010do by ste sa teda re\u017eimu hladovania mali za ka\u017ed\u00fa cenu vyhn\u00fa\u0165? Predt\u00fdm, ako budete dostato\u010dne pripraven\u00ed na keto, va\u0161e telo dok\u00e1\u017ee premeni\u0165 asi 75 gramov svalov denne na energiu. Na ka\u017ed\u00fd 1 gram straten\u00e9ho svalu pripadaj\u00fa asi 4 gramy vody z celkovej hmotnosti (4). T\u00fdch 75g straten\u00fdch svalov teda m\u00f4\u017ee ma\u0165 za n\u00e1sledok 375 gramov (13oz) celkov\u00e9ho \u00fabytku hmotnosti denne. Tak\u017ee \u00e1no, mo\u017eno ve\u013emi r\u00fdchlo chudnete, ale ak nie ste v stave ket\u00f3zy, nechudnete \u017eelan\u00fd tuk! Okrem hmotnosti vody a odb\u00faravania svalov sa m\u00f4\u017eu za\u010da\u0165 rozklada\u0165 aj tkaniv\u00e1, obsahuj\u00face bielkoviny (napr\u00edklad k\u013aby, kosti a poko\u017eka). To ur\u010dite nie je dobr\u00e1 spr\u00e1va pre nikoho z n\u00e1s!<\/p>\n\n\n\n<p>Pri meran\u00ed hladiny ket\u00f3nov je najlep\u0161ie pou\u017ei\u0165 elektronick\u00fd mera\u010d ket\u00f3nov (dostupn\u00fd online alebo v lek\u00e1r\u0148ach) pre digit\u00e1lne od\u010d\u00edtanie hladiny ket\u00f3nov v krvi v jednotke mmol. Medzi popul\u00e1rne zna\u010dky ket\u00f3nmetrov patr\u00ed One Call a Freestyle. Neodpor\u00fa\u010dam mera\u010de v dychu ani pr\u00fa\u017eky na testovanie v mo\u010di, preto\u017ee nemusia nevyhnutne odr\u00e1\u017ea\u0165 hladinu ket\u00f3nov v krvi. Napr\u00edklad, \u010d\u00edm \u00fa\u010dinnej\u0161ie bude va\u0161e telo pri u\u017e\u00edvan\u00ed ket\u00f3nov, t\u00fdm menej sa ich bude vylu\u010dova\u0165 mo\u010dom. Tak\u017ee v skuto\u010dnosti m\u00f4\u017eete a dok\u00e1\u017eete vyrobi\u0165 a pou\u017ei\u0165 viac ket\u00f3nov, ktor\u00e9 sa v\u0161ak nemusia prejavi\u0165 v mo\u010di.<\/p>\n\n\n\n<p>Odpor\u00fa\u010dam mera\u0165 hladinu ket\u00f3nov tesne pred ve\u010derou a minim\u00e1lne 3 hodiny po poslednom jedle. Pri meran\u00ed sa zamerajte na hladinu ket\u00f3nu v krvi v hodnote 0,5 mmol &#8211; 3 mmol. Tento rozsah sa naz\u00fdva \u201enutri\u010dn\u00e1 ket\u00f3za\u201c (6). Nutri\u010dn\u00e1 ket\u00f3za je na v\u00fdznamne ni\u017e\u0161ej \u00farovni ako ketoacid\u00f3za (komplik\u00e1cia nelie\u010denej cukrovky), ktor\u00e1 sa v\u0161eobecne t\u00fdka hlad\u00edn ket\u00f3nov nad 10 mmol (7). N\u00e1zvy m\u00f4\u017eu znie\u0165 s\u00edce podobne, ale nutri\u010dn\u00e1 ket\u00f3za v\u00e1s nedostane na pohotovos\u0165! Zatia\u013e \u010do sa venujeme cukrovke, ketog\u00e9nno-paleolitick\u00e9 di\u00e9ty preuk\u00e1zali s\u013eubn\u00fa n\u00e1dej na zvl\u00e1dnutie cukrovky (diabetu) 1. typu u niektor\u00fdch \u013eud\u00ed (8)!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/Tnu5Yf1wA4FkhZ-6R0axa7-P9yb8zVZixn0mOvrAIVvOnxalx_gdC70xKxG9tqBQRPJIIL0RQXa1cPFLqEBgFDsBtuUzW3tz_ORDgJRs2AIDv2k9wW3x8KkvMhl9gD5jldffeokQ\" alt=\"testovanie hladiny ket\u00f3nov v mo\u010di pri procese, ako dosiahnu\u0165 ket\u00f3zu\"\/><\/figure>\n\n\n\n<p>Ak sa va\u0161e hladiny ket\u00f3nov nepohybuj\u00fa v rozmedz\u00ed od 0,5 mmol do 3 mmol a neviete, ako dosiahnu\u0165 ket\u00f3zu, je dobr\u00e9 upravi\u0165 podiely tukov, sacharidov a bielkov\u00edn vo va\u0161ej strave. To jednoducho znamen\u00e1 zn\u00ed\u017eenie sacharidov alebo bielkov\u00edn a zv\u00fd\u0161enie pr\u00edjmu tukov! Aby bolo mo\u017en\u00e9 zisti\u0165, ktor\u00e1 z t\u00fdchto dvoch mo\u017enost\u00ed v\u00e1m br\u00e1ni v dosiahnut\u00ed ket\u00f3zy, navrhujem oddelene redukova\u0165 sacharidy a bielkoviny. M\u00f4\u017eete napr\u00edklad zn\u00ed\u017ei\u0165 limit sacharidov z 30 gramov denne na 25 gramov. Ak to ani potom nebude ma\u0165 po\u017eadovan\u00fd \u00fa\u010dinok, m\u00f4\u017eete zn\u00ed\u017ei\u0165 pr\u00edjem bielkov\u00edn. Samozrejme, ak\u00e9ko\u013evek \u00fapravy va\u0161ich cie\u013eov v oblasti bielkov\u00edn alebo sacharidov by sa mali vyv\u00e1\u017ei\u0165 rovnak\u00fdm zv\u00fd\u0161en\u00edm kal\u00f3ri\u00ed z tukov (nezabudnite v\u0161ak, \u017ee tuky tvoria 9 kal\u00f3ri\u00ed na gram, zatia\u013e \u010do sacharidy a bielkoviny zastupuj\u00fa 4 kal\u00f3rie na gram!).<\/p>\n\n\n\n<p>Nev\u00fdhodou krvn\u00fdch ket\u00f3nov\u00fdch monitorov je, \u017ee testovacie pr\u00fa\u017eky b\u00fdvaj\u00fa pomerne drah\u00e9. Hladiny ket\u00f3nov v\u0161ak mus\u00edte testova\u0165 iba po\u010das obdobia ketoadapt\u00e1cie. Ke\u010f dosiahnete adapt\u00e1ciu na keto, u\u017e ju viac nemus\u00edte mera\u0165. Ak chcete v\u0161ak \u201cprep\u00edna\u0165\u201d medzi medzi d\u0148ami keto stravovania a \u201enorm\u00e1lnym\u201c stravovan\u00edm, mo\u017eno bude ob\u010das potrebn\u00e9 skontrolova\u0165 hladinu ket\u00f3nov. Ke\u010f sa v\u0161ak vr\u00e1tite ku keto, va\u0161a pe\u010de\u0148 by mala znova zaradi\u0165 \u017eelan\u00fa r\u00fdchlos\u0165 a znova za\u010da\u0165 vyr\u00e1ba\u0165 \u017eiadan\u00e9 ket\u00f3ny.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Doplnky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu pri keto-adapt\u00e1cii!<\/strong><\/h3>\n\n\n\n<p>Prv\u00fdch p\u00e1r t\u00fd\u017ed\u0148ov adapt\u00e1cie na keto m\u00f4\u017ee by\u0165 n\u00e1ro\u010dn\u00fdch, aj ke\u010f d\u00f4sledne sledujete svoje tuky, sacharidy a bielkoviny. Ako dosiahnu\u0165 ket\u00f3zu? V\u0161eobecne plat\u00ed, \u017ee \u010d\u00edm ste v lep\u0161ej kond\u00edcii, ke\u010f prech\u00e1dzate na keto, t\u00fdm \u013eah\u0161ie sa va\u0161e telo prisp\u00f4sob\u00ed. Ket\u00f3ny sa prirodzene vytv\u00e1raj\u00fa po\u010das regener\u00e1cie po cvi\u010den\u00ed, tak\u017ee t\u00ed z n\u00e1s, ktor\u00ed cvi\u010dia d\u00f4sledne, m\u00f4\u017eu by\u0165 dokonca schopn\u00ed produkova\u0165 ket\u00f3ny efekt\u00edvnej\u0161ie. Je to samozrejme trochu ironick\u00e9, preto\u017ee \u013eudia, ktor\u00ed chc\u00fa ma\u0165 prospech z ketog\u00e9nnej stravy, s\u00fa \u010dasto ob\u00e9zni alebo maj\u00fa sedav\u00e9 zamestnanie.&nbsp;<\/p>\n\n\n\n<p>Na\u0161\u0165astie &#8211; bez oh\u013eadu na va\u0161u fyzick\u00fa kond\u00edciu &#8211; m\u00f4\u017eete pou\u017ei\u0165 nieko\u013eko k\u013e\u00fa\u010dov\u00fdch v\u00fd\u017eivov\u00fdch doplnkov na priame dodanie ket\u00f3nov alebo na\u0161tartovanie va\u0161ej pe\u010dene k produkcii v\u00e4\u010d\u0161ieho mno\u017estva ket\u00f3nov. To znamen\u00e1 jednoduch\u0161iu cestu, ako dosiahnu\u0165 ket\u00f3zu.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>BHB Ket\u00f3ny<\/strong><\/h4>\n\n\n\n<p>Hlavn\u00fdm metabolicky akt\u00edvnym ket\u00f3nom je beta-hydroxybutyr\u00e1t, ktor\u00fd je na\u0161\u0165astie k dispoz\u00edcii aj ako v\u00fd\u017eivov\u00fd doplnok! Nev\u00fdhodou v\u0161ak je, \u017ee doplnky BHB s\u00fa naozaj drah\u00e9. Doplnky BHB s\u00fa v s\u00fa\u010dasnosti v Eur\u00f3pe tie\u017e zak\u00e1zan\u00e9 z legislat\u00edvneho d\u00f4vodu, pod\u013ea ktor\u00e9ho sa doplnky m\u00f4\u017eu pred\u00e1va\u0165 iba v pr\u00edpade, \u017ee sa v minulosti pou\u017e\u00edvali u\u017e pred rokom 1997 (\u010do nie je pr\u00edpad ket\u00f3nov\u00fdch doplnkov).<\/p>\n\n\n\n<p>E\u00da v\u0161ak umo\u017e\u0148uje, aby sa o nov\u00fd potravinov\u00fd status uch\u00e1dzali aj nov\u00e9 doplnky v\u00fd\u017eivy, av\u0161ak zatia\u013e nikto neinicioval&nbsp; tento proces s ket\u00f3nov\u00fdmi v\u00fd\u017eivov\u00fdmi doplnkami &#8211; jednoducho kv\u00f4li \u010dasov\u00fdm a n\u00e1kladov\u00fdm d\u00f4vodom. Je to pre Eur\u00f3panov pomerne nepreb\u00e1dan\u00e9 pole, na ktor\u00e9 sa e\u0161te nikto nevydal, hoci niektor\u00ed \u013eudia nakupuj\u00fa online od spolo\u010dnost\u00ed so s\u00eddlom mimo E\u00da a nech\u00e1vaj\u00fa si doplnky zasiela\u0165 priamo domov.&nbsp;<\/p>\n\n\n\n<p>Najlep\u0161ie je rozdeli\u0165 si d\u00e1vku BHB ket\u00f3nov po\u010das d\u0148a, polovicu u\u017ei\u0165&nbsp; s ra\u0148ajkami a polovicu s ve\u010derou.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>C8 Olej<\/strong><\/h4>\n\n\n\n<p>Olej C8 je triglycerid so stredne dlh\u00fdm re\u0165azcom &#8211; skr\u00e1tene MCT. Napr\u00edklad kokosov\u00fd olej je bohat\u00fd na MCT a je jedn\u00fdm z hlavn\u00fdch d\u00f4vodov, pre\u010do je kokosov\u00fd olej pova\u017eovan\u00fd za tak nutri\u010dne v\u00fd\u017eivn\u00fd. MCT s\u00fa mastn\u00e9 kyseliny, pozost\u00e1vaj\u00face z re\u0165azca so 7 a\u017e 12 at\u00f3mami uhl\u00edka, pripojen\u00e9ho ku glycerolovej z\u00e1kladni.<\/p>\n\n\n\n<p>Ke\u010f u\u017eijete MCT, transportuj\u00fa sa do pe\u010dene, kde sa m\u00f4\u017eu premeni\u0165 na ket\u00f3ny. 4 hlavn\u00e9 MCT s\u00fa nasledovn\u00e9:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kyselina kapr\u00f3nov\u00e1 (6-uhl\u00edkov\u00fd re\u0165azec, zn\u00e1my ako C6)<\/li><li>Kyselina kaprylov\u00e1 (8-uhl\u00edkov\u00fd re\u0165azec, zn\u00e1my ako C8)<\/li><li>Kyselina kapr\u00ednov\u00e1 (10-uhl\u00edkov\u00fd re\u0165azec, zn\u00e1my ako C10)<\/li><li>Kyselina laurov\u00e1 (12-uhl\u00edkov\u00fd re\u0165azec, zn\u00e1my ako C12)<\/li><\/ul>\n\n\n\n<p>V\u0161etky tieto 4 MCT sa nach\u00e1dzaj\u00fa v kokosovom oleji, ale jeden MCT je pri v\u00fdrobe ket\u00f3nov lep\u0161\u00ed ako ostatn\u00e9 verzie &#8211; C8 (9,10)! To je presne d\u00f4vod, pre\u010do niektor\u00ed v\u00fdrobcovia purifikovali kokosov\u00fd olej na odstr\u00e1nenie in\u00fdch MCT za \u00fa\u010delom v\u00fdroby keto doplnkov, obsahuj\u00facich iba C8.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/Ebj23zwlXxeD7Zw1Nf5jR74wTVHxfHsQdOwYSJkNWjvaZpI9vGQXRmqG35-CV5WyXxrzzsQlUXqt1kDxjXuW8vAEcPz8HmcOiQ8QElGmV664GSF3FvTd7wKB0q-VqiJrVoZq41YT\" alt=\"kokosov\u00fd a olivov\u00fd olej ako tuky, priate\u013esk\u00e9 pre ket\u00f3zu.\"\/><\/figure>\n\n\n\n<p>C8 by sa malo p\u00f4vodne u\u017e\u00edva\u0165 5 ml (1 \u010dajov\u00e1 ly\u017ei\u010dka) s ra\u0148ajkami a ve\u010derou po\u010das prv\u00fdch 4 dn\u00ed, potom sa m\u00f4\u017ee d\u00e1vka zv\u00fd\u0161i\u0165 na 10 ml s ra\u0148ajkami a ve\u010derou. C8 je antimikrobi\u00e1lny, tak\u017ee po\u010das nieko\u013ek\u00fdch prv\u00fdch dn\u00ed m\u00f4\u017ee sp\u00f4sobi\u0165 ur\u010dit\u00e9 pr\u00edznaky, ako je plynatos\u0165 a nad\u00favanie. Preto je v\u017edy najlep\u0161ie za\u010da\u0165 s ni\u017e\u0161ou d\u00e1vkou a postupne ju zvy\u0161ova\u0165. Na\u0161\u0165astie sa olej C8 d\u00e1 \u013eahko n\u00e1js\u0165 aj v Eur\u00f3pe (rovnako ako vo zvy\u0161ku sveta), tak\u017ee u\u017e viete, ako dosiahnu\u0165 ket\u00f3zu.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Aminokyseliny Leuc\u00edn a Lyz\u00edn<\/strong><\/h4>\n\n\n\n<p>Aminokyseliny s\u00fa stavebnou jednotkou bielkov\u00edn. Predt\u00fdm som spom\u00ednal, \u017ee z prote\u00ednu sa d\u00e1 pomocou glukoneogen\u00e9zy vyrobi\u0165 v tele gluk\u00f3za. Existuj\u00fa v\u0161ak 2 aminokyseliny (leuc\u00edn a lyz\u00edn), ktor\u00e9 to nedok\u00e1\u017eu &#8211; v skuto\u010dnosti sa z nich m\u00f4\u017eu vyr\u00e1ba\u0165 iba ket\u00f3ny (4). Niektor\u00e9 BHB ket\u00f3nov\u00e9 doplnky skuto\u010dne obsahuj\u00fa ur\u010dit\u00fd pridan\u00fd leuc\u00edn a lyz\u00edn, tak\u017ee na \u0161t\u00edtku s inform\u00e1ciami o doplnkoch skontrolujte, \u010di ich obsahuje aj v\u00e1\u0161 v\u00fd\u017eivov\u00fd doplnok.&nbsp;<\/p>\n\n\n\n<p>Leuc\u00edn je tie\u017e zn\u00e1my ako aminokyselina s rozvetven\u00fdm re\u0165azcom (BCAA), tak\u017ee ak u\u017e u\u017e\u00edvate doplnok BCAA, nemus\u00edte u\u017e\u00edva\u0165 \u010fal\u0161\u00ed leuc\u00edn. Leuc\u00edn aj lyz\u00edn je mo\u017en\u00e9 k\u00fapi\u0165 ako samostatn\u00e9 doplnky s relat\u00edvne n\u00edzkymi cenami. Norm\u00e1lne d\u00e1vky s\u00fa medzi 2 000 mg a 5 000 mg pre leuc\u00edn a 1 000 mg pre lyz\u00edn.<\/p>\n\n\n\n<p>Ak sa rozhodnete u\u017e\u00edva\u0165 niektor\u00fd z t\u00fdchto doplnkov, odpor\u00fa\u010dam v\u00e1m ich u\u017e\u00edva\u0165 cel\u00e9 prv\u00e9 3 t\u00fd\u017edne.&nbsp; Po tomto obdob\u00ed ich mo\u017eno zn\u00ed\u017ei\u0165 &#8211; ale samozrejme by ste si mali pravidelne mera\u0165 hladinu ket\u00f3nu pri akejko\u013evek \u00faprave v\u00fd\u017eivov\u00fdch doplnkov, aby ste dokonale pochopili ich \u00fa\u010dinky. Aj ke\u010f s\u00fa tieto doplnky ve\u013emi u\u017eito\u010dn\u00e9 na dosiahnutie keto-adapt\u00e1cie, \u013eudia u\u017e v ket\u00f3ze ich niekedy pou\u017eij\u00fa na to, aby sa dostali hlb\u0161ie do ket\u00f3zy a u\u017eili si lep\u0161ie kognit\u00edvne a \u010fal\u0161ie potenci\u00e1lne v\u00fdhody. Nakoniec &#8211;&nbsp; je to len na v\u00e1s, aby ste sa rozhodli, \u010di je to nie\u010do,\u010do by ste chceli dosiahnu\u0165 aj vy.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Na z\u00e1ver<\/strong><\/h2>\n\n\n\n<p>V tomto \u010dl\u00e1nku sme presk\u00famali hlavn\u00e9 d\u00f4vody, pre\u010do \u013eudia bojuj\u00fa s ketog\u00e9nnymi di\u00e9tami (a \u010do je najd\u00f4le\u017eitej\u0161ie, ako sa t\u00fdmto probl\u00e9mom vyhn\u00fa\u0165!). Ak ste u\u017e predt\u00fdm mali \u0165a\u017ekosti alebo sa boj\u00edte vysk\u00fa\u0161a\u0165 keto di\u00e9tu, odpor\u00fa\u010dam v\u00e1m, aby ste sa riadili radami &#8211; presne ako my, \u010d\u00edm si zv\u00fd\u0161ite svoje \u0161ance na \u00faspech. Mus\u00edte sa v\u0161ak ubezpe\u010di\u0165, \u017ee v\u00e1\u0161 mozog je spr\u00e1vne z\u00e1sobovan\u00fd potrebn\u00fdm palivom, zatia\u013e \u010do va\u0161a pe\u010de\u0148 sa v\u010faka produkcii ket\u00f3nov naozaj zr\u00fdch\u013euje!<\/p>\n\n\n\n<p>Zrekapitulujem pre v\u00e1s v\u0161etky k\u013e\u00fa\u010dov\u00e9 body do preh\u013eadn\u00e9ho zoznamu:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Za\u010dnite konzumova\u0165 75% &#8211; 80% kal\u00f3ri\u00ed z tukov, 5% kal\u00f3ri\u00ed zo sacharidov a zvy\u0161ok (asi 15% &#8211; 20% kal\u00f3ri\u00ed) z bielkov\u00edn.<\/li><li>Zmerajte si hladinu ket\u00f3nov.<\/li><li>U\u017e\u00edvajte doplnky v\u00fd\u017eivy, ak ste e\u0161te nedosiahli ket\u00f3zu (0,5 &#8211; 3 mmol).<\/li><li>Ak st\u00e1le nie ste v nutri\u010dnej ket\u00f3ze, sk\u00faste zv\u00fd\u0161i\u0165 obsah tuku a zn\u00ed\u017ei\u0165 obsah sacharidov a\/alebo bielkov\u00edn, individu\u00e1lne pod\u013ea potreby.<\/li><li>Ke\u010f ste u\u017e v nutri\u010dnej ket\u00f3ze, pokra\u010dujte v tom, \u010do rob\u00edte, \u010fal\u0161ie 3 t\u00fd\u017edne.<\/li><li>Po 3 t\u00fd\u017ed\u0148och m\u00f4\u017eete u\u017e\u00edvanie doplnkov zn\u00ed\u017ei\u0165, ak chcete, ale nezabudnite zmera\u0165 vplyv, ak\u00fd to m\u00e1 na va\u0161e hladiny ket\u00f3nov.<\/li><li>Ak sa v priebehu 3 t\u00fd\u017ed\u0148ov pohodlne udr\u017e\u00edte v rozp\u00e4t\u00ed, stanovenom pre nutri\u010dn\u00fa ket\u00f3zu, m\u00f4\u017eete experimentova\u0165 so striedan\u00edm keto a neketo dn\u00ed.<\/li><\/ul>\n\n\n\n<p>References<\/p>\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. 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