{"id":101829,"date":"2015-09-21T19:03:45","date_gmt":"2015-09-21T16:03:45","guid":{"rendered":"https:\/\/www.luga.bg\/blog\/%d0%ba%d0%bb%d1%8e%d1%87-%d0%ba%d1%8a%d0%bc-%d0%b4%d0%be%d0%b1%d1%80%d0%be%d1%82%d0%be-%d0%b7%d0%b4%d1%80%d0%b0%d0%b2%d0%b5-%d0%bc%d0%b0%d0%b3%d0%bd%d0%b5%d0%b7%d0%b8%d0%b9-2\/"},"modified":"2026-10-01T03:02:11","modified_gmt":"2026-10-01T00:02:11","slug":"horcik-klic-k-dobremu-zdravi-co-dela-a-jak-ho-ziskat","status":"publish","type":"post","link":"https:\/\/www.luga.bg\/cs\/blog\/horcik-klic-k-dobremu-zdravi-co-dela-a-jak-ho-ziskat\/","title":{"rendered":"Ho\u0159\u010d\u00edk \u2014 kl\u00ed\u010d k dobr\u00e9mu zdrav\u00ed: co d\u011bl\u00e1 a jak ho z\u00edskat"},"content":{"rendered":"<p>Je udivuj\u00edc\u00ed, jak m\u00e1lo lid\u00e9 v\u011bd\u00ed o roli ho\u0159\u010d\u00edku a jak snadno p\u0159ehl\u00ed\u017eej\u00ed informace, kter\u00e9 mohou b\u00fdt doslova \u017eivot zachra\u0148uj\u00edc\u00ed. Mezi miner\u00e1ly s kl\u00ed\u010dov\u00fdm v\u00fdznamem pro zdrav\u00ed a spr\u00e1vnou funkci bun\u011bk \u2013 zinek, v\u00e1pn\u00edk, selen \u2013 zauj\u00edm\u00e1 ho\u0159\u010d\u00edk zvl\u00e1\u0161tn\u00ed m\u00edsto. Pod\u00edl\u00ed se na energetick\u00e9 rovnov\u00e1ze t\u011bla a na v\u00edce ne\u017e 325 enzymatick\u00fdch procesech. Stejn\u011b jako t\u011blo pot\u0159ebuje vodu, spot\u0159ebov\u00e1v\u00e1 ka\u017ed\u00fd den i ho\u0159\u010d\u00edk \u2013 a proto jej mus\u00ed ka\u017ed\u00fd den tak\u00e9 p\u0159ij\u00edmat.<\/p>\n<div class=\"lb-summary\">\n<p class=\"lb-summary-title\">Ve zkratce<\/p>\n<ul>\n<li>Ho\u0159\u010d\u00edk je nezbytn\u00fd pro energii, svaly, nervy, srde\u010dn\u00ed rytmus a zdrav\u00e9 kosti.<\/li>\n<li>Bez dostatku ho\u0159\u010d\u00edku nedok\u00e1\u017ee t\u011blo spr\u00e1vn\u011b vyu\u017e\u00edt ani v\u00e1pn\u00edk.<\/li>\n<li>Stres, alkohol, cukr, n\u011bkter\u00e9 l\u00e9ky a chud\u00e1 strava ho\u0159\u010d\u00edk vy\u010derp\u00e1vaj\u00ed.<\/li>\n<li>Denn\u00ed pot\u0159eba je p\u0159ibli\u017en\u011b <strong>400\u2013600 mg<\/strong>; ho\u0159\u010d\u00edk p\u0159ij\u00edm\u00e1me stravou, dopl\u0148ky i k\u016f\u017e\u00ed.<\/li>\n<\/ul>\n<\/div>\n<h2>V\u00e1pn\u00edk nen\u00ed v\u0161echno<\/h2>\n<p>V mnoha l\u00e9ka\u0159sk\u00fdch kruz\u00edch st\u00e1le p\u0159evl\u00e1d\u00e1 n\u00e1zor, \u017ee nejd\u016fle\u017eit\u011bj\u0161\u00edm a nej\u010dast\u011bji chyb\u011bj\u00edc\u00edm miner\u00e1lem je v\u00e1pn\u00edk. Pokud v\u0161ak nen\u00ed dostatek ho\u0159\u010d\u00edku, zv\u00fd\u0161en\u00fd p\u0159\u00edjem v\u00e1pn\u00edku ze stravy a dopl\u0148k\u016f k dobr\u00e9 miner\u00e1ln\u00ed rovnov\u00e1ze nevede. P\u0159ebyte\u010dn\u00fd v\u00e1pn\u00edk se ukl\u00e1d\u00e1 v podob\u011b v\u00fdr\u016fstk\u016f v kloubech, kamen\u016f ve vnit\u0159n\u00edch org\u00e1nech, pl\u00e1t\u016f a tromb\u016f v c\u00e9v\u00e1ch; objevuje se \u00faporn\u00e1 z\u00e1cpa nebo st\u0159\u00edd\u00e1n\u00ed z\u00e1cpy a pr\u016fjmu; nervosvalov\u00e1 dr\u00e1\u017edivost nar\u016fst\u00e1 a\u017e do bolestiv\u00e9 m\u00edry. Ho\u0159\u010d\u00edk t\u011blo pot\u0159ebuje k tomu, aby dok\u00e1zalo zpracovat a vst\u0159ebat pot\u0159ebn\u00e9 mno\u017estv\u00ed v\u00e1pn\u00edku.<\/p>\n<p>V t\u011ble dosp\u011bl\u00e9ho \u010dlov\u011bka je 30\u201350 g ho\u0159\u010d\u00edku \u2013 mnohem m\u00e9n\u011b ne\u017e v\u00e1pn\u00edku (asi 1 kg). Ho\u0159\u010d\u00edk je ov\u0161em mimo\u0159\u00e1dn\u011b dynamick\u00fd: rychle se vst\u0159eb\u00e1v\u00e1 a snadno vylu\u010duje, proto vy\u017eaduje neust\u00e1l\u00e9 dopl\u0148ov\u00e1n\u00ed. Zat\u00edmco v\u00e1pn\u00edku je jen z\u0159\u00eddka pot\u0159eba v\u00edce ne\u017e 800\u20131000 mg denn\u011b, u ho\u0159\u010d\u00edku zn\u00ed doporu\u010den\u00ed <strong>400\u2013600 mg<\/strong> \u2013 a podle \u0159ady odborn\u00edk\u016f jsou i tyto hodnoty podhodnocen\u00e9.<\/p>\n<h2>Co ho\u0159\u010d\u00edk v t\u011ble d\u011bl\u00e1<\/h2>\n<ul>\n<li><strong>Energie.<\/strong> Enzymy \u0159\u00edd\u00ed ka\u017edou chemickou reakci v \u017eiv\u00e9m organismu a bez ho\u0159\u010d\u00edku jich stovky nemohou fungovat. Nejd\u016fle\u017eit\u011bj\u0161\u00ed reakc\u00ed je vznik vysokoenergetick\u00fdch vazeb aktivac\u00ed ATP \u2013 z\u00e1kladn\u00ed molekuly, v n\u00ed\u017e bu\u0148ky ukl\u00e1daj\u00ed energii. Ho\u0159\u010d\u00edk se pod\u00edl\u00ed i na metabolismu gluk\u00f3zy, mastn\u00fdch kyselin a aminokyselin a pom\u00e1h\u00e1 tvorb\u011b glykogenu ve svalech a j\u00e1trech.<\/li>\n<li><strong>Srdce, svaly a kosti.<\/strong> Udr\u017euje stabiln\u00ed srde\u010dn\u00ed rytmus, norm\u00e1ln\u00ed funkci sval\u016f a zdrav\u00e9 kosti. M\u016f\u017ee sn\u00ed\u017eit hladinu cholesterolu v krvi a chr\u00e1nit p\u0159ed ucp\u00e1n\u00edm tepen a \u017eil i p\u0159ed nebezpe\u010dn\u00fdmi arytmiemi.<\/li>\n<li><strong>Metabolismus hormon\u016f a vitamin\u016f.<\/strong> Pom\u00e1h\u00e1 vst\u0159eb\u00e1vat mnoho dal\u0161\u00edch miner\u00e1l\u016f a vitamin\u016f, v\u011bt\u0161inu hormon\u016f i acetylcholin a oxid dusnat\u00fd, kter\u00e9 reguluj\u00ed nervy, c\u00e9vy a imunitu.<\/li>\n<li><strong>Imunita a \u017el\u00e1zy.<\/strong> Udr\u017euje zdrav\u00fd imunitn\u00ed a endokrinn\u00ed syst\u00e9m.<\/li>\n<li><strong>DNA.<\/strong> V bun\u011b\u010dn\u00e9m j\u00e1d\u0159e je v\u00edce ne\u017e polovina ho\u0159\u010d\u00edku v\u00e1z\u00e1na na nukleov\u00e9 kyseliny a b\u00edlkoviny. Je nezbytn\u00fd pro celistvost dvou\u0161roubovice DNA, kter\u00e1 nese genetickou informaci.<\/li>\n<li><strong>Ochrana p\u0159ed toxiny.<\/strong> Dostate\u010dn\u00fd p\u0159\u00edjem ho\u0159\u010d\u00edku pom\u00e1h\u00e1 organismu vyrovnat se s t\u011b\u017ek\u00fdmi kovy a dal\u0161\u00edmi jedy, kter\u00e9 jsou pro dne\u0161n\u00ed \u017eivot typick\u00e9.<\/li>\n<li><strong>Nervov\u00e1 soustava.<\/strong> Ho\u0159\u010d\u00edk je \u201eantistresov\u00fd\u201c miner\u00e1l \u2013 spolu s vitaminy skupiny B normalizuje \u010dinnost cel\u00e9 nervov\u00e9 soustavy, a zejm\u00e9na jej\u00edch vy\u0161\u0161\u00edch odd\u00edl\u016f.<\/li>\n<li><strong>Pohlavn\u00ed soustava a t\u011bhotenstv\u00ed.<\/strong> P\u0159\u00edzniv\u011b p\u016fsob\u00ed na pohlavn\u00ed soustavu; v t\u011bhotenstv\u00ed spolu s kyselinou listovou a pantotenovou chr\u00e1n\u00ed zdrav\u00ed matky a napom\u00e1h\u00e1 norm\u00e1ln\u00edmu v\u00fdvoji plodu \u2013 po doporu\u010den\u00ed l\u00e9ka\u0159e.<\/li>\n<\/ul>\n<p>Zdrav\u00e1 bu\u0148ka obsahuje hodn\u011b ho\u0159\u010d\u00edku a m\u00e1lo v\u00e1pn\u00edku. Teoreticky by se n\u00e1\u0161 biochemick\u00fd v\u011bk dal ur\u010dovat podle pom\u011bru t\u011bchto dvou miner\u00e1l\u016f v bu\u0148k\u00e1ch: ho\u0159\u010d\u00edk je v jist\u00e9m smyslu miner\u00e1lem omlazen\u00ed a chr\u00e1n\u00ed org\u00e1ny a tk\u00e1n\u011b p\u0159ed kalcifikac\u00ed, kter\u00e1 je pro st\u00e1rnut\u00ed typick\u00e1.<\/p>\n<h2>Stres a ho\u0159\u010d\u00edk \u2013 za\u010darovan\u00fd kruh<\/h2>\n<p>Dne\u0161n\u00ed \u017eivot je nep\u0159etr\u017eit\u00fdm proudem stresu a stres zvy\u0161uje pot\u0159ebu ho\u0159\u010d\u00edku. Stresov\u00e9 hormony adrenalin a noradrenalin zu\u017euj\u00ed c\u00e9vy a zvy\u0161uj\u00ed krevn\u00ed tlak i tep. Pokud p\u0159i stresu a psychick\u00e9m nap\u011bt\u00ed ho\u0159\u010d\u00edk chyb\u00ed, vznik\u00e1 deficit, kter\u00fd se projevuje vy\u010derp\u00e1n\u00edm, nap\u011bt\u00edm a podr\u00e1\u017ed\u011bnost\u00ed. A nedostatek ho\u0159\u010d\u00edku vede k je\u0161t\u011b v\u011bt\u0161\u00edmu vy\u010derp\u00e1n\u00ed \u2013 a je\u0161t\u011b v\u011bt\u0161\u00edmu stresu.<\/p>\n<p>Ho\u0159\u010d\u00edk se snadno ztr\u00e1c\u00ed potem a mo\u010d\u00ed a velk\u00e9 mno\u017estv\u00ed cukru a alkoholu urychluje vylu\u010dov\u00e1n\u00ed ho\u0159\u010d\u00edku i v\u00e1pn\u00edku. Na\u0161e t\u011blo se proto kv\u016fli chronick\u00e9mu nedostatku ocit\u00e1 v trval\u00e9m stresu.<\/p>\n<h2>P\u0159\u00edznaky nedostatku<\/h2>\n<p>P\u0159i nedostatku ho\u0159\u010d\u00edku se \u010dlov\u011bk rychle unav\u00ed, b\u00fdv\u00e1 podr\u00e1\u017ed\u011bn\u00fd, zhor\u0161uje se mu sp\u00e1nek a \u017eeny b\u00fdvaj\u00ed pla\u010dtiv\u011bj\u0161\u00ed. Hluk se zd\u00e1 p\u0159\u00edli\u0161 siln\u00fd, sv\u011btlo p\u0159\u00edli\u0161 ostr\u00e9, emo\u010dn\u00ed reakce jsou p\u0159ehnan\u00e9, srdce bu\u0161\u00ed \u201ea\u017e k prasknut\u00ed\u201c a mozek je p\u0159\u00edli\u0161 rozru\u0161en\u00fd na to, aby usnul. Objevuj\u00ed se svalov\u00e9 k\u0159e\u010de, z\u00e1cpa nebo st\u0159\u00edd\u00e1n\u00ed z\u00e1cpy a pr\u016fjmu.<\/p>\n<p>P\u0159edpokl\u00e1d\u00e1 se, \u017ee velk\u00e1 \u010d\u00e1st lid\u00ed \u2013 podle n\u011bkter\u00fdch odhad\u016f a\u017e dv\u011b t\u0159etiny \u2013 trp\u00ed nedostatkem ho\u0159\u010d\u00edku, ani\u017e by to v\u016fbec tu\u0161ili.<\/p>\n<h2>Pro\u010d n\u00e1m ho\u0159\u010d\u00edk chyb\u00ed<\/h2>\n<ul>\n<li><strong>Stravov\u00e1n\u00ed.<\/strong> J\u00eddlo \u201eza pochodu\u201c, nekvalitn\u00ed potraviny \u2013 rafinovan\u00e9, p\u0159esolen\u00e9, p\u0159esma\u017een\u00e9 a odle\u017een\u00e9 \u2013 a m\u00e1lo syrov\u00e9 rostlinn\u00e9 stravy. Nejen\u017ee tak p\u0159ij\u00edm\u00e1me m\u00e1lo ho\u0159\u010d\u00edku, ale t\u011blo jej nav\u00edc h\u016f\u0159e vst\u0159eb\u00e1v\u00e1.<\/li>\n<li><strong>Alkohol, tab\u00e1k a jedy.<\/strong> K v\u00e1\u017en\u00e9mu nedostatku vede jak ob\u010dasn\u00e9 opit\u00ed, tak pravideln\u00e9 \u201eum\u00edrn\u011bn\u00e9\u201c pit\u00ed alkoholu. V r\u016fzn\u00e9 m\u00ed\u0159e to plat\u00ed i pro tab\u00e1k, drogy, t\u011b\u017ek\u00e9 kovy, fluor a pesticidy.<\/li>\n<li><strong>L\u00e9ky.<\/strong> Vysok\u00e9 d\u00e1vky nebo dlouhodob\u00e9 u\u017e\u00edv\u00e1n\u00ed v\u00e1pn\u00edkov\u00fdch dopl\u0148k\u016f, antibiotik, steroidn\u00edch a nesteroidn\u00edch protiz\u00e1n\u011btliv\u00fdch l\u00e9k\u016f, proj\u00edmadel, sedativ, inzulinu, srde\u010dn\u00edch glykosid\u016f, diuretik, cytostatik a antikoncepce.<\/li>\n<li><strong>Vy\u010derpan\u00e9 p\u016fdy.<\/strong> Jednostrann\u00e9 hnojen\u00ed a dal\u0161\u00ed faktory v posledn\u00edch desetilet\u00edch n\u011bkolikan\u00e1sobn\u011b sn\u00ed\u017eily obsah ho\u0159\u010d\u00edku v potravin\u00e1ch.<\/li>\n<li><strong>Stres<\/strong> \u2013 sp\u011bch, nejistota, podr\u00e1\u017ed\u011bnost a \u00fazkost spot\u0159ebov\u00e1vaj\u00ed ho\u0159\u010d\u00edk obzvl\u00e1\u0161\u0165 rychle.<\/li>\n<\/ul>\n<h2>Kdo pot\u0159ebuje v\u00edce ho\u0159\u010d\u00edku<\/h2>\n<ul>\n<li><strong>Diabetici<\/strong> \u2013 p\u0159i vysok\u00e9 hladin\u011b cukru v krvi se vylu\u010duje v\u00edce mo\u010di a s n\u00ed i v\u00edce ho\u0159\u010d\u00edku. Ten je nav\u00edc pot\u0159ebn\u00fd pro tvorbu, \u00fa\u010dinek a transport inzulinu.<\/li>\n<li><strong>D\u011bti a dosp\u00edvaj\u00edc\u00ed<\/strong> \u2014 mezi 3. a 19. rokem je ho\u0159\u010d\u00edk obzvl\u00e1\u0161\u0165 d\u016fle\u017eit\u00fd pro norm\u00e1ln\u00ed t\u011blesn\u00fd i du\u0161evn\u00ed v\u00fdvoj, soust\u0159ed\u011bn\u00ed a my\u0161len\u00ed.<\/li>\n<li><strong>Star\u0161\u00ed lid\u00e9<\/strong> \u2014 pot\u0159eba ho\u0159\u010d\u00edku s v\u011bkem nekles\u00e1, ale sni\u017euje se fyzick\u00e1 aktivita i p\u0159\u00edjem potravy.<\/li>\n<li><strong>T\u011bhotn\u00e9 a koj\u00edc\u00ed \u017eeny<\/strong> \u2014 po doporu\u010den\u00ed l\u00e9ka\u0159e.<\/li>\n<li><strong>Sportovci<\/strong> \u2014 ho\u0159\u010d\u00edk ztr\u00e1cej\u00ed potem; <a href=\"https:\/\/www.luga.bg\/cs\/blog\/horcik-a-sport-krece-natazene-svaly-a-rychlejsi-regenerace\/\">p\u0159e\u010dt\u011bte si \u010dl\u00e1nek o ho\u0159\u010d\u00edku a sportu<\/a>.<\/li>\n<\/ul>\n<p>Zde je seznam stav\u016f, u kter\u00fdch je podle autorky obzvl\u00e1\u0161\u0165 d\u016fle\u017eit\u00e9 v\u011bnovat ho\u0159\u010d\u00edku pozornost \u2014 jeho u\u017e\u00edv\u00e1n\u00ed konzultujte se sv\u00fdm l\u00e9ka\u0159em:<\/p>\n<ul>\n<li>onemocn\u011bn\u00ed srdce, probl\u00e9my s krevn\u00edm tlakem, mrtvice, ateroskler\u00f3za, vysok\u00fd cholesterol, k\u0159e\u010dov\u00e9 \u017e\u00edly;<\/li>\n<li>p\u0159edmenstrua\u010dn\u00ed syndrom, t\u011bhotenstv\u00ed a kojen\u00ed, puberta;<\/li>\n<li>cukrovka a neuropatie;<\/li>\n<li>migr\u00e9na, svalov\u00e9 bolesti a k\u0159e\u010de, chronick\u00e9 bolesti, kostn\u00ed v\u00fdr\u016fstky, osteopor\u00f3za;<\/li>\n<li>ko\u017en\u00ed onemocn\u011bn\u00ed, l\u00e1mav\u00e9 vlasy a nehty, vypad\u00e1v\u00e1n\u00ed vlas\u016f;<\/li>\n<li>\u010dast\u00e9 u\u017e\u00edv\u00e1n\u00ed proj\u00edmadel a diuretik, chronick\u00e9 pr\u016fjmy, poruchy p\u0159\u00edjmu potravy, reduk\u010dn\u00ed diety;<\/li>\n<li>apatie a deprese;<\/li>\n<li>aktivn\u00ed sport.<\/li>\n<\/ul>\n<p>A to m\u011bl b\u00fdt kr\u00e1tk\u00fd seznam \u2014 a ani tenhle nen\u00ed \u00fapln\u00fd.<\/p>\n<h2>Jak si doplnit ho\u0159\u010d\u00edk<\/h2>\n<p>Hlavn\u00edm zdrojem je strava \u2014 zelen\u00e1 listov\u00e1 zelenina, o\u0159echy, sem\u00ednka, lu\u0161t\u011bniny a celozrnn\u00e9 potraviny. Krom\u011b toho:<\/p>\n<ol>\n<li><strong>Nitro\u017eiln\u011b<\/strong> \u2014 b\u011b\u017en\u00e1 praxe nap\u0159\u00edklad po infarktu, ale pouze v nemocnici pod l\u00e9ka\u0159sk\u00fdm dohledem.<\/li>\n<li><strong>Peror\u00e1ln\u011b (jako dopln\u011bk)<\/strong> \u2014 mo\u017en\u00fdmi vedlej\u0161\u00edmi \u00fa\u010dinky jsou pr\u016fjem a bolesti \u017ealudku.<\/li>\n<li><strong>Transderm\u00e1ln\u011b (p\u0159es k\u016f\u017ei)<\/strong> \u2014 ji\u017e dlouho je zn\u00e1mo, \u017ee k\u016f\u017ee dok\u00e1\u017ee vst\u0159eb\u00e1vat r\u016fzn\u00e9 l\u00e1tky v\u010detn\u011b l\u00e9k\u016f (nap\u0159\u00edklad masti proti bolesti). Proto je \u010distota produktu kl\u00ed\u010dov\u00e1.<\/li>\n<\/ol>\n<p>Transderm\u00e1ln\u00ed metoda je nejnov\u011bj\u0161\u00ed. Chlorid ho\u0159e\u010dnat\u00fd nanesen\u00fd p\u0159\u00edmo na k\u016f\u017ei se p\u0159es ni vst\u0159eb\u00e1v\u00e1 a p\u016fsob\u00ed rychle p\u0159i akutn\u00ed i chronick\u00e9 bolesti. Vhodn\u00fd je i pro sportovce, kte\u0159\u00ed pot\u0159ebuj\u00ed hodn\u011b ho\u0159\u010d\u00edku \u2014 p\u0159i \u00farazech a unaven\u00fdch svalech nen\u00ed ho\u0159\u010d\u00edk p\u0159ij\u00edman\u00fd \u00fasty tak \u00fa\u010dinn\u00fd. Teplo spolu s chloridem ho\u0159e\u010dnat\u00fdm podporuje krevn\u00ed ob\u011bh a odvod odpadn\u00edch l\u00e1tek a ho\u0159\u010d\u00edkov\u00e9 koupele vytahuj\u00ed z\u00e1n\u011bt ze sval\u016f a kloub\u016f.<\/p>\n<div class=\"lb-tip\">\n<p class=\"lb-tip-title\">Ho\u0159\u010d\u00edk z mo\u0159e<\/p>\n<p>Produkty s lugou z \u010cern\u00e9ho mo\u0159e a bahnem <a href=\"https:\/\/www.luga.bg\/shop\/\">Le\u2019Spa a ANCHIALO<\/a> opl\u00fdvaj\u00ed ho\u0159\u010d\u00edkov\u00fdmi solemi a miner\u00e1ly. <a href=\"https:\/\/www.luga.bg\/cs\/co-je-to-luga\/\">Luga z \u010cern\u00e9ho mo\u0159e<\/a> je koncentrovan\u00fd p\u0159\u00edrodn\u00ed roztok ho\u0159\u010d\u00edkov\u00fdch sol\u00ed (MgCl\u2082 a MgSO\u2084) \u2014 d\u00edky n\u00ed se ho\u0159\u010d\u00edk vst\u0159eb\u00e1v\u00e1 p\u0159es k\u016f\u017ei p\u0159i <a href=\"https:\/\/www.luga.bg\/cs\/blog\/prinosy-lugy-z-pomorie-na-co-pomaha-a-jak-ji-pouzivat\/\">koupel\u00edch, obkladech a vt\u00edr\u00e1n\u00edch<\/a> nebo pomoc\u00ed mas\u00e1\u017en\u00edch gel\u016f a olej\u016f.<\/p>\n<\/div>\n<p>P\u0159e\u010dt\u011bte si tak\u00e9: <a href=\"https:\/\/www.luga.bg\/cs\/blog\/chronicke-bolesti-a-artritida-proc-je-horcik-dulezity-a-jak-ho-vstrebavat-pres-kuzi\/\">ho\u0159\u010d\u00edk p\u0159i chronick\u00fdch bolestech<\/a>, <a href=\"https:\/\/www.luga.bg\/cs\/blog\/horcik-a-srdce-proc-je-dulezity-a-jak-si-ho-doplnit\/\">ho\u0159\u010d\u00edk a srdce<\/a>, <a href=\"https:\/\/www.luga.bg\/cs\/blog\/horcik-pro-zdravou-pokozku-transdermalni-terapie-pri-akne-ekzemu-a-psoriaze\/\">ho\u0159\u010d\u00edk pro zdravou poko\u017eku<\/a>, <a href=\"https:\/\/www.luga.bg\/cs\/blog\/zdrave-vlasy-a-nehty-role-horciku-a-vapniku\/\">zdrav\u00e9 vlasy a nehty<\/a>.<\/p>\n<p class=\"lb-source\">Autorka: Martina Ivanova. Zdroj: <a href=\"http:\/\/www.svoizbor.com\/\" target=\"_blank\" rel=\"noopener\">svoizbor.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ho\u0159\u010d\u00edk se pod\u00edl\u00ed na v\u00edce ne\u017e 300 procesech v t\u011ble \u2013 od energie a sval\u016f a\u017e po sp\u00e1nek a nervy. Pro\u010d m\u00e1 tolik lid\u00ed jeho nedostatek, kdo ho pot\u0159ebuje v\u00edce a jak si ho doplnit.<\/p>\n","protected":false},"author":5,"featured_media":101831,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[31],"tags":[32,37,34,42,41,38,36,39,33,40,25,35],"class_list":["post-101829","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-magnesium","tag-32","tag-37","tag-34","tag-42","tag-41","tag-38","tag-36","tag-39","tag-33","tag-40","tag-25","tag-35","post-with-thumbnail","post-with-thumbnail-icon"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.1 (Yoast SEO v28.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Ho\u0159\u010d\u00edk \u2014 jeho role v organismu, nedostatek a jak ho doplnit<\/title>\n<meta name=\"description\" content=\"Co ho\u0159\u010d\u00edk d\u011bl\u00e1 v t\u011ble, p\u0159\u00edznaky a p\u0159\u00ed\u010diny nedostatku, denn\u00ed pot\u0159eba (400\u2013600 mg), kdo ho pot\u0159ebuje v\u00edce a jak ho p\u0159ij\u00edmat \u2014 ve strav\u011b, dopl\u0148c\u00edch i p\u0159es k\u016f\u017ei.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.luga.bg\/cs\/blog\/horcik-klic-k-dobremu-zdravi-co-dela-a-jak-ho-ziskat\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ho\u0159\u010d\u00edk \u2014 kl\u00ed\u010d k dobr\u00e9mu zdrav\u00ed: co d\u011bl\u00e1 a jak ho z\u00edskat\" \/>\n<meta property=\"og:description\" content=\"Co ho\u0159\u010d\u00edk d\u011bl\u00e1 v t\u011ble, p\u0159\u00edznaky a p\u0159\u00ed\u010diny nedostatku, denn\u00ed pot\u0159eba (400\u2013600 mg), kdo ho pot\u0159ebuje v\u00edce a jak ho p\u0159ij\u00edmat \u2014 ve strav\u011b, dopl\u0148c\u00edch i p\u0159es k\u016f\u017ei.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.luga.bg\/cs\/blog\/horcik-klic-k-dobremu-zdravi-co-dela-a-jak-ho-ziskat\/\" \/>\n<meta property=\"og:site_name\" content=\"Luga.bg\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackSealye\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/BlackSealye\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-09-21T16:03:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-01T00:02:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/images.luga.bg\/2026\/09\/chernomorska-luga-anchialo-solnitsi.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"1350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" 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