{"id":102725,"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\/"},"modified":"2026-10-02T01:00:42","modified_gmt":"2026-10-01T22:00:42","slug":"horcik-kluc-k-dobremu-zdraviu-co-robi-a-ako-ho-ziskat","status":"publish","type":"post","link":"https:\/\/www.luga.bg\/sk\/blog\/horcik-kluc-k-dobremu-zdraviu-co-robi-a-ako-ho-ziskat\/","title":{"rendered":"Hor\u010d\u00edk \u2014 k\u013e\u00fa\u010d k dobr\u00e9mu zdraviu: \u010do rob\u00ed a ako ho z\u00edska\u0165"},"content":{"rendered":"<p>Je a\u017e prekvapuj\u00face, ako m\u00e1lo \u013eudia vedia o \u00falohe hor\u010d\u00edka a ako \u013eahko prehliadaj\u00fa inform\u00e1cie, ktor\u00e9 m\u00f4\u017eu zachr\u00e1ni\u0165 \u017eivot. Medzi miner\u00e1lmi s k\u013e\u00fa\u010dovou \u00falohou pre zdravie a spr\u00e1vnu \u010dinnos\u0165 buniek \u2013 zinok, v\u00e1pnik, sel\u00e9n \u2013 m\u00e1 hor\u010d\u00edk v\u00fdnimo\u010dn\u00e9 postavenie. Podie\u013ea sa na energetickej rovnov\u00e1he tela a na viac ne\u017e 325 enzymatick\u00fdch procesoch. Tak ako telo potrebuje vodu, ka\u017ed\u00fd de\u0148 spotreb\u00fava aj hor\u010d\u00edk \u2013 a preto ho mus\u00ed ka\u017ed\u00fd de\u0148 aj prij\u00edma\u0165.<\/p>\n<div class=\"lb-summary\">\n<p class=\"lb-summary-title\">Stru\u010dne<\/p>\n<ul>\n<li>Hor\u010d\u00edk je potrebn\u00fd pre energiu, svaly, nervy, srdcov\u00fd rytmus a zdrav\u00e9 kosti.<\/li>\n<li>Bez dostatku hor\u010d\u00edka telo nedok\u00e1\u017ee spr\u00e1vne vyu\u017ei\u0165 ani v\u00e1pnik.<\/li>\n<li>Stres, alkohol, cukor, niektor\u00e9 lieky a chudobn\u00e1 strava vy\u010derp\u00e1vaj\u00fa z\u00e1soby hor\u010d\u00edka.<\/li>\n<li>Denn\u00e1 potreba je pribli\u017ene <strong>400 \u2013 600 mg<\/strong>; hor\u010d\u00edk prij\u00edmame stravou, doplnkami aj cez poko\u017eku.<\/li>\n<\/ul>\n<\/div>\n<h2>V\u00e1pnik nie je v\u0161etko<\/h2>\n<p>V mnoh\u00fdch lek\u00e1rskych kruhoch st\u00e1le prevl\u00e1da n\u00e1zor, \u017ee najd\u00f4le\u017eitej\u0161\u00edm a naj\u010dastej\u0161ie ch\u00fdbaj\u00facim miner\u00e1lom je v\u00e1pnik. Ak v\u0161ak hor\u010d\u00edk nesta\u010d\u00ed, zv\u00fd\u0161en\u00fd pr\u00edjem v\u00e1pnika zo stravy a doplnkov k dobrej miner\u00e1lnej rovnov\u00e1he nevedie. Nadbyto\u010dn\u00fd v\u00e1pnik sa uklad\u00e1 ako v\u00fdrastky v k\u013aboch, kamene vo vn\u00fatorn\u00fdch org\u00e1noch, plaky a tromby v cievach; objavuje sa \u00faporn\u00e1 z\u00e1pcha alebo striedanie z\u00e1pchy a hna\u010dky; nervovosvalov\u00e1 dr\u00e1\u017edivos\u0165 st\u00fapa a\u017e na bolestiv\u00fa \u00farove\u0148. Telo potrebuje hor\u010d\u00edk, aby dok\u00e1zalo spracova\u0165 a vstreba\u0165 potrebn\u00e9 mno\u017estvo v\u00e1pnika.<\/p>\n<p>V tele dospel\u00e9ho \u010dloveka je 30 \u2013 50 g hor\u010d\u00edka \u2013 ove\u013ea menej ne\u017e v\u00e1pnika (asi 1 kg). Hor\u010d\u00edk je v\u0161ak mimoriadne dynamick\u00fd: r\u00fdchlo sa vstreb\u00e1va a \u013eahko sa vylu\u010duje, preto si vy\u017eaduje neust\u00e1le dop\u013a\u0148anie. Zatia\u013e \u010do v\u00e1pnika je len zriedka potrebn\u00fdch viac ne\u017e 800 \u2013 1000 mg denne, pri hor\u010d\u00edku sa odpor\u00fa\u010da <strong>400 \u2013 600 mg<\/strong> \u2013 a pod\u013ea viacer\u00fdch odborn\u00edkov s\u00fa aj tieto hodnoty podhodnoten\u00e9.<\/p>\n<h2>\u010co rob\u00ed hor\u010d\u00edk v tele<\/h2>\n<ul>\n<li><strong>Energia.<\/strong> Enz\u00fdmy sp\u00fa\u0161\u0165aj\u00fa ka\u017ed\u00fa chemick\u00fa reakciu v \u017eivom organizme a bez hor\u010d\u00edka stovky z nich nedok\u00e1\u017eu pracova\u0165. Najd\u00f4le\u017eitej\u0161ou reakciou je tvorba vysokoenergetick\u00fdch v\u00e4zieb prostredn\u00edctvom aktiv\u00e1cie ATP \u2013 z\u00e1kladnej molekuly, v ktorej bunky uchov\u00e1vaj\u00fa energiu. Hor\u010d\u00edk sa podie\u013ea aj na metabolizme gluk\u00f3zy, mastn\u00fdch kysel\u00edn a aminokysel\u00edn a pom\u00e1ha pri tvorbe glykog\u00e9nu vo svaloch a pe\u010deni.<\/li>\n<li><strong>Srdce, svaly a kosti.<\/strong> Udr\u017eiava stabiln\u00fd srdcov\u00fd rytmus, norm\u00e1lnu funkciu svalov a zdrav\u00e9 kosti. Dok\u00e1\u017ee zn\u00ed\u017ei\u0165 hladinu cholesterolu v krvi a chr\u00e1ni\u0165 pred upchat\u00edm tepien a \u017e\u00edl i pred nebezpe\u010dn\u00fdmi arytmiami.<\/li>\n<li><strong>Metabolizmus horm\u00f3nov a vitam\u00ednov.<\/strong> Pom\u00e1ha pri vstreb\u00e1van\u00ed mnoh\u00fdch \u010fal\u0161\u00edch miner\u00e1lov a vitam\u00ednov, v\u00e4\u010d\u0161iny horm\u00f3nov, ako aj acetylchol\u00ednu a oxidu dusnat\u00e9ho, ktor\u00e9 reguluj\u00fa nervy, cievy a imunitu.<\/li>\n<li><strong>Imunita a \u017e\u013eazy.<\/strong> Udr\u017eiava zdrav\u00fd imunitn\u00fd a endokrinn\u00fd syst\u00e9m.<\/li>\n<li><strong>DNA.<\/strong> V bunkovom jadre je viac ne\u017e polovica hor\u010d\u00edka viazan\u00e1 na nukleov\u00e9 kyseliny a bielkoviny. Je potrebn\u00fd pre celistvos\u0165 dvojz\u00e1vitnice DNA, ktor\u00e1 nesie genetick\u00fa inform\u00e1ciu.<\/li>\n<li><strong>Ochrana pred tox\u00ednmi.<\/strong> Dostato\u010dn\u00fd pr\u00edjem hor\u010d\u00edka pom\u00e1ha organizmu vyrovna\u0165 sa s \u0165a\u017ek\u00fdmi kovmi a \u010fal\u0161\u00edmi jedmi, ktor\u00e9 s\u00fa pre modern\u00fd \u017eivot typick\u00e9.<\/li>\n<li><strong>Nervov\u00e1 s\u00fastava.<\/strong> Hor\u010d\u00edk je \u201eantistresov\u00fd\u201c miner\u00e1l \u2013 spolu s vitam\u00ednmi skupiny B normalizuje \u010dinnos\u0165 celej nervovej s\u00fastavy, a to najm\u00e4 jej vy\u0161\u0161\u00edch oddielov.<\/li>\n<li><strong>Pohlavn\u00e1 s\u00fastava a tehotenstvo.<\/strong> Priaznivo p\u00f4sob\u00ed na pohlavn\u00fa s\u00fastavu; po\u010das tehotenstva spolu s kyselinou listovou a pantot\u00e9novou chr\u00e1ni zdravie matky a podporuje norm\u00e1lny v\u00fdvoj plodu \u2013 po konzult\u00e1cii s lek\u00e1rom.<\/li>\n<\/ul>\n<p>Zdrav\u00e1 bunka obsahuje ve\u013ea hor\u010d\u00edka a m\u00e1lo v\u00e1pnika. Teoreticky by sa n\u00e1\u0161 biochemick\u00fd vek dal ur\u010di\u0165 pod\u013ea pomeru t\u00fdchto dvoch miner\u00e1lov v bunk\u00e1ch: hor\u010d\u00edk je v istom zmysle miner\u00e1lom omladzovania a chr\u00e1ni org\u00e1ny a tkaniv\u00e1 pred kalcifik\u00e1ciou, ktor\u00e1 je typick\u00e1 pre starnutie.<\/p>\n<h2>Stres a hor\u010d\u00edk \u2013 za\u010darovan\u00fd kruh<\/h2>\n<p>Modern\u00fd \u017eivot je nepretr\u017eit\u00fdm pr\u00fadom stresu a stres zvy\u0161uje potrebu hor\u010d\u00edka. Stresov\u00e9 horm\u00f3ny adrenal\u00edn a noradrenal\u00edn zu\u017euj\u00fa cievy a zvy\u0161uj\u00fa krvn\u00fd tlak aj pulz. Ak pri strese a psychickom nap\u00e4t\u00ed hor\u010d\u00edk nesta\u010d\u00ed, vznik\u00e1 deficit, ktor\u00fd sa prejavuje vy\u010derpan\u00edm, nap\u00e4t\u00edm a podr\u00e1\u017edenos\u0165ou. A nedostatok hor\u010d\u00edka vedie k e\u0161te v\u00e4\u010d\u0161iemu vy\u010derpaniu \u2013 a k e\u0161te v\u00e4\u010d\u0161iemu stresu.<\/p>\n<p>Hor\u010d\u00edk sa \u013eahko str\u00e1ca potom a mo\u010dom, pri\u010dom ve\u013ea cukru a alkoholu ur\u00fdch\u013euje vylu\u010dovanie hor\u010d\u00edka aj v\u00e1pnika. Na\u0161e tel\u00e1 sa preto pre chronick\u00fd nedostatok ocitaj\u00fa v trvalom strese.<\/p>\n<h2>Pr\u00edznaky nedostatku<\/h2>\n<p>Pri nedostatku hor\u010d\u00edka sa \u010dlovek r\u00fdchlo unav\u00ed, b\u00fdva podr\u00e1\u017eden\u00fd, zhor\u0161uje sa mu sp\u00e1nok a \u017eeny b\u00fdvaj\u00fa pla\u010dlivej\u0161ie. Hluk sa zd\u00e1 pr\u00edli\u0161 siln\u00fd, svetlo pr\u00edli\u0161 ostr\u00e9, emocion\u00e1lne reakcie s\u00fa prehnan\u00e9, srdce bije \u201ena prasknutie\u201c a mozog je prive\u013emi vybuden\u00fd na to, aby zaspal. Objavuj\u00fa sa svalov\u00e9 k\u0155\u010de, z\u00e1pcha alebo striedanie z\u00e1pchy a hna\u010dky.<\/p>\n<p>Predpoklad\u00e1 sa, \u017ee ve\u013ek\u00e1 \u010das\u0165 \u013eud\u00ed \u2013 pod\u013ea niektor\u00fdch odhadov a\u017e dve tretiny \u2013 m\u00e1 nedostatok hor\u010d\u00edka bez toho, aby o tom \u010do i len tu\u0161ila.<\/p>\n<h2>Pre\u010do n\u00e1m ch\u00fdba hor\u010d\u00edk<\/h2>\n<ul>\n<li><strong>Stravovanie.<\/strong> Jedlo \u201epoposedky\u201c, nekvalitn\u00e9 \u2013 rafinovan\u00e9, presolen\u00e9, prepra\u017een\u00e9 a dlho stojace \u2013 produkty a m\u00e1lo surovej rastlinnej stravy. Takto nielen\u017ee prij\u00edmame m\u00e1lo hor\u010d\u00edka, ale telo ho aj \u0165a\u017e\u0161ie vstreb\u00e1va.<\/li>\n<li><strong>Alkohol, tabak a jedy.<\/strong> K v\u00e1\u017enemu nedostatku vedie tak ob\u010dasn\u00e9 opitie, ako aj pravideln\u00e9 \u201emierne\u201c pitie alkoholu. V r\u00f4znej miere to plat\u00ed aj pre tabak, drogy, \u0165a\u017ek\u00e9 kovy, flu\u00f3r a pestic\u00eddy.<\/li>\n<li><strong>Lieky.<\/strong> Vysok\u00e9 d\u00e1vky alebo dlhodob\u00e9 u\u017e\u00edvanie v\u00e1pnikov\u00fdch doplnkov, antibiot\u00edk, steroidn\u00fdch a nesteroidn\u00fdch protiz\u00e1palov\u00fdch liekov, preh\u00e1\u0148adiel, sedat\u00edv, inzul\u00ednu, srdcov\u00fdch glykozidov, diuret\u00edk, cytostat\u00edk a antikoncepcie.<\/li>\n<li><strong>Ochudobnen\u00e1 p\u00f4da.<\/strong> Jednostrann\u00e9 hnojenie a \u010fal\u0161ie faktory nieko\u013ekon\u00e1sobne zn\u00ed\u017eili obsah hor\u010d\u00edka v potravin\u00e1ch po\u010das posledn\u00fdch desa\u0165ro\u010d\u00ed.<\/li>\n<li><strong>Stres<\/strong> \u2013 pon\u00e1h\u013eanie sa, neistota, podr\u00e1\u017edenie a nepokoj spotreb\u00favaj\u00fa hor\u010d\u00edk mimoriadne r\u00fdchlo.<\/li>\n<\/ul>\n<h2>Kto potrebuje viac hor\u010d\u00edka<\/h2>\n<ul>\n<li><strong>Diabetici<\/strong> \u2013 pri vysokej hladine cukru v krvi sa vylu\u010duje viac mo\u010du a s n\u00edm aj viac hor\u010d\u00edka. Hor\u010d\u00edk je potrebn\u00fd aj na tvorbu, \u00fa\u010dinok a transport inzul\u00ednu.<\/li>\n<li><strong>Deti a dospievaj\u00faci<\/strong> \u2014 vo veku od 3 do 19 rokov je hor\u010d\u00edk mimoriadne d\u00f4le\u017eit\u00fd pre norm\u00e1lny telesn\u00fd a du\u0161evn\u00fd v\u00fdvoj, s\u00fastredenie a myslenie.<\/li>\n<li><strong>Seniori<\/strong> \u2014 potreba hor\u010d\u00edka s vekom nekles\u00e1, zni\u017euje sa v\u0161ak pohybov\u00e1 aktivita aj pr\u00edjem potravy.<\/li>\n<li><strong>Tehotn\u00e9 a doj\u010diace \u017eeny<\/strong> \u2014 po odpor\u00fa\u010dan\u00ed lek\u00e1ra.<\/li>\n<li><strong>\u0160portovci<\/strong> \u2014 hor\u010d\u00edk str\u00e1caj\u00fa potom; <a href=\"https:\/\/www.luga.bg\/sk\/blog\/horcik-a-sport-krce-natiahnutia-svalov-a-rychlejsia-regeneracia\/\">pozrite si \u010dl\u00e1nok o hor\u010d\u00edku a \u0161porte<\/a>.<\/li>\n<\/ul>\n<p>Tu je zoznam stavov, pri ktor\u00fdch je pod\u013ea autorky obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9 venova\u0165 hor\u010d\u00edku pozornos\u0165 \u2014 jeho u\u017e\u00edvanie si konzultujte so svoj\u00edm lek\u00e1rom:<\/p>\n<ul>\n<li>ochorenia srdca, probl\u00e9my s krvn\u00fdm tlakom, mozgov\u00e1 pr\u00edhoda, ateroskler\u00f3za, vysok\u00fd cholesterol, k\u0155\u010dov\u00e9 \u017eily;<\/li>\n<li>predmen\u0161trua\u010dn\u00fd syndr\u00f3m, tehotenstvo a doj\u010denie, puberta;<\/li>\n<li>cukrovka a neuropatia;<\/li>\n<li>migr\u00e9na, bolesti svalov a k\u0155\u010de, chronick\u00e9 bolesti, kostn\u00e9 v\u00fdrastky, osteopor\u00f3za;<\/li>\n<li>ko\u017en\u00e9 ochorenia, l\u00e1mav\u00e9 vlasy a nechty, vypad\u00e1vanie vlasov;<\/li>\n<li>\u010dast\u00e9 u\u017e\u00edvanie preh\u00e1\u0148adiel a diuret\u00edk, chronick\u00e1 hna\u010dka, poruchy pr\u00edjmu potravy, reduk\u010dn\u00e9 di\u00e9ty;<\/li>\n<li>apatia a depresia;<\/li>\n<li>akt\u00edvne \u0161portovanie.<\/li>\n<\/ul>\n<p>A to mal by\u0165 kr\u00e1tky zoznam \u2014 a ani tento nie je \u00fapln\u00fd.<\/p>\n<h2>Ako si doplni\u0165 hor\u010d\u00edk<\/h2>\n<p>Hlavn\u00fdm zdrojom je strava \u2014 zelen\u00e1 listov\u00e1 zelenina, orechy, semienka, strukoviny a celozrnn\u00e9 potraviny. Okrem toho:<\/p>\n<ol>\n<li><strong>Vn\u00fatro\u017eilovo<\/strong> \u2014 be\u017en\u00e1 prax napr\u00edklad po infarkte, ale v\u00fdlu\u010dne v nemocnici, pod doh\u013eadom lek\u00e1ra.<\/li>\n<li><strong>Peror\u00e1lne (ako doplnok)<\/strong> \u2014 mo\u017en\u00fdmi ved\u013eaj\u0161\u00edmi \u00fa\u010dinkami s\u00fa hna\u010dka a bolesti \u017eal\u00fadka.<\/li>\n<li><strong>Transderm\u00e1lne (cez poko\u017eku)<\/strong> \u2014 u\u017e dlho je zn\u00e1me, \u017ee poko\u017eka dok\u00e1\u017ee vstreb\u00e1va\u0165 r\u00f4zne l\u00e1tky vr\u00e1tane liekov (napr\u00edklad masti proti bolesti). Pr\u00e1ve preto je \u010distota produktu k\u013e\u00fa\u010dov\u00e1.<\/li>\n<\/ol>\n<p>Transderm\u00e1lna met\u00f3da je najnov\u0161ia. Chlorid hore\u010dnat\u00fd nanesen\u00fd priamo na poko\u017eku sa cez \u0148u vstreb\u00e1va a r\u00fdchlo p\u00f4sob\u00ed pri ak\u00fatnej aj chronickej bolesti. Vhodn\u00fd je aj pre \u0161portovcov, ktor\u00ed potrebuj\u00fa ve\u013ea hor\u010d\u00edka \u2014 pri \u00farazoch a unaven\u00fdch svaloch nie je hor\u010d\u00edk u\u017e\u00edvan\u00fd \u00fastami tak\u00fd \u00fa\u010dinn\u00fd. Teplo spolu s chloridom hore\u010dnat\u00fdm stimuluje krvn\u00fd obeh a odv\u00e1dzanie odpadov\u00fdch l\u00e1tok, zatia\u013e \u010do hor\u010d\u00edkov\u00e9 k\u00fapele vy\u0165ahuj\u00fa z\u00e1pal zo svalov a k\u013abov.<\/p>\n<div class=\"lb-tip\">\n<p class=\"lb-tip-title\">Hor\u010d\u00edk z mora<\/p>\n<p>Produkty s lugou z \u010cierneho mora a bahnom <a href=\"https:\/\/www.luga.bg\/shop\/\">Le\u2019Spa a ANCHIALO<\/a> opl\u00fdvaj\u00fa hor\u010d\u00edkov\u00fdmi so\u013eami a miner\u00e1lmi. <a href=\"https:\/\/www.luga.bg\/sk\/co-je-to-luga\/\">Luga z \u010cierneho mora<\/a> je koncentrovan\u00fd pr\u00edrodn\u00fd roztok hore\u010dnat\u00fdch sol\u00ed (MgCl\u2082 a MgSO\u2084) \u2014 v\u010faka nej sa hor\u010d\u00edk vstreb\u00e1va cez poko\u017eku pri <a href=\"https:\/\/www.luga.bg\/sk\/blog\/vyhody-lugy-z-pomorie-pri-com-pomaha-a-ako-ju-pouzivat\/\">k\u00fape\u013eoch, obkladoch a vtieran\u00ed<\/a> alebo v mas\u00e1\u017enych g\u00e9loch a olejoch.<\/p>\n<\/div>\n<p>Pre\u010d\u00edtajte si aj: <a href=\"https:\/\/www.luga.bg\/sk\/blog\/chronicke-bolesti-a-artritida-preco-je-horcik-dolezity-a-ako-ho-prijimat-cez-pokozku\/\">hor\u010d\u00edk pri chronick\u00fdch bolestiach<\/a>, <a href=\"https:\/\/www.luga.bg\/sk\/blog\/horcik-a-srdce-preco-je-dolezity-a-ako-si-ho-doplnit\/\">hor\u010d\u00edk a srdce<\/a>, <a href=\"https:\/\/www.luga.bg\/sk\/blog\/horcik-pre-zdravu-pokozku-transdermalna-terapia-pri-akne-ekzeme-a-psoriaze\/\">hor\u010d\u00edk pre zdrav\u00fa poko\u017eku<\/a>, <a href=\"https:\/\/www.luga.bg\/sk\/blog\/zdrave-vlasy-a-nechty-uloha-horcika-a-vapnika\/\">zdrav\u00e9 vlasy a nechty<\/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>Hor\u010d\u00edk sa podie\u013ea na viac ne\u017e 300 procesoch v tele \u2014 od energie a svalov a\u017e po sp\u00e1nok a nervy. Pre\u010do m\u00e1 to\u013eko \u013eud\u00ed jeho nedostatok, kto ho potrebuje viac a ako si ho doplni\u0165.<\/p>\n","protected":false},"author":5,"featured_media":102727,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[4482],"tags":[4548,4568,4594,4595,4603,4607,4615,4616,4533,4562,4526,4622],"class_list":["post-102725","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-horcik-sk","tag-horcik-sk","tag-organizmus-sk","tag-selen-sk","tag-sila-sk","tag-sport-sk","tag-stres-sk","tag-transdermal-sk","tag-unava-sk","tag-vapnik-sk","tag-zataz-sk","tag-zdravie-sk","tag-zinok-sk","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\/ 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