{"id":9151,"date":"2026-11-12T17:42:40","date_gmt":"2026-11-12T16:42:40","guid":{"rendered":"https:\/\/nacaj.cz\/indie\/?page_id=9151"},"modified":"2026-11-14T20:06:39","modified_gmt":"2026-11-14T19:06:39","slug":"jak-klicit-mungo","status":"publish","type":"page","link":"https:\/\/nacaj.cz\/indie\/jak-klicit-mungo\/","title":{"rendered":"MUNGO – Kl\u00ed\u010den\u00ed a zdravotn\u00ed benefity"},"content":{"rendered":"
\"Facebook\"<\/a>\"twitter\"<\/a>\"reddit\"<\/a>\"pinterest\"<\/a>\"linkedin\"<\/a>\"tumblr\"<\/a><\/div>

\"Mungo<\/p>\n

\n
    \n
  • \u017diviny a nutri\u010dn\u00ed benefity konzumace kl\u00ed\u010dk\u016f mungo  <\/span><\/li>\n
  • Jak bezpe\u010dn\u011b kl\u00ed\u010dit Mungo kl\u00ed\u010dky<\/span><\/li>\n
  • P\u0159\u00edprava zdrav\u00fdch kl\u00ed\u010dk\u016f munga v kuchyni<\/span><\/li>\n<\/ul>\n<\/blockquote>\n

     \"MUNGO:<\/p>\n

    Zdravotn\u00ed p\u0159\u00ednosy konzumace Mungo kl\u00ed\u010dk\u016f <\/span><\/h2>\n

    Jak\u00fd je obsah \u017eivin, miner\u00e1l\u016f a vitam\u00edn\u016f ve srovn\u00e1n\u00ed s jinou zeleninou?<\/span><\/h4>\n

    Nakl\u00ed\u010den\u00e9 fazole mungo maj\u00ed n\u00edzkou kalorickou hodnotu (kolem 30 kcal na 100 g), ale nab\u00edzej\u00ed mnohem v\u00edce rostlinn\u00fdch b\u00edlkovin, kyseliny listov\u00e9 a n\u011bkter\u00fdch miner\u00e1l\u016f ne\u017e b\u011b\u017en\u00e1 vodnat\u00e1 zelenina (nap\u0159\u00edklad okurka nebo ledov\u00fd sal\u00e1t).<\/strong> Proces kl\u00ed\u010den\u00ed nav\u00edc rozkl\u00e1d\u00e1 antinutrienty (kyselinu fytovou) a slo\u017eit\u00e9 cukry, \u010d\u00edm\u017e zvy\u0161uje vst\u0159ebatelnost \u017eivin a v\u00fdrazn\u011b zlep\u0161uje stravitelnost oproti nenakl\u00ed\u010den\u00fdm lu\u0161t\u011bnin\u00e1m.<\/p>\n

    Hlavn\u00ed zdravotn\u00ed benefity kl\u00ed\u010dk\u016f mungo<\/span><\/h3>\n
      \n
    • Lep\u0161\u00ed vst\u0159ebatelnost a \u0161etrnost k tr\u00e1ven\u00ed.<\/strong> Kl\u00ed\u010den\u00edm se aktivuj\u00ed enzymy, kter\u00e9 \u0161t\u011bp\u00ed \u0161kroby a b\u00edlkoviny na jednodu\u0161\u0161\u00ed formy. D\u00edky tomu kl\u00ed\u010dky nezp\u016fsobuj\u00ed nad\u00fdm\u00e1n\u00ed tak jako va\u0159en\u00e9 lu\u0161t\u011bniny a t\u011blo z nich l\u00e9pe vyu\u017eije obsa\u017een\u00e9 miner\u00e1ly.<\/li>\n
    • Vysok\u00fd obsah antioxidant\u016f.<\/strong> P\u0159i kl\u00ed\u010den\u00ed prudce stoup\u00e1 mno\u017estv\u00ed polyfenol\u016f, flavonoid\u016f a vitam\u00ednu C, kter\u00e9 chr\u00e1n\u00ed bu\u0148ky p\u0159ed oxida\u010dn\u00edm stresem a zpomaluj\u00ed st\u00e1rnut\u00ed.<\/li>\n
    • Podpora krvetvorby a imunity.<\/strong> Kl\u00ed\u010dky dod\u00e1vaj\u00ed v\u00fdznamn\u00e9 mno\u017estv\u00ed kyseliny listov\u00e9 (vitam\u00ednu B9), \u017eeleza a m\u011bdi. Tyto l\u00e1tky jsou kl\u00ed\u010dov\u00e9 pro tvorbu \u010derven\u00fdch krvinek a spr\u00e1vnou funkci imunitn\u00edho syst\u00e9mu.<\/li>\n
    • Stabilizace cukru v krvi a podpora srdce.<\/strong> Kombinace vl\u00e1kniny a b\u00edlkovin zpomaluje vst\u0159eb\u00e1v\u00e1n\u00ed cukr\u016f a pom\u00e1h\u00e1 udr\u017eovat stabiln\u00ed hladinu gluk\u00f3zy. Pravideln\u00e1 konzumace tak\u00e9 p\u0159isp\u00edv\u00e1 ke sni\u017eov\u00e1n\u00ed hladiny LDL cholesterolu a krevn\u00edho tlaku.<\/li>\n<\/ul>\n

      Srovn\u00e1n\u00ed \u017eivin s b\u011b\u017enou \u010deskou zeleninou<\/span><\/h3>\n

      Nutri\u010dn\u011b se kl\u00ed\u010dky mungo pohybuj\u00ed na pomez\u00ed mezi listovou zeleninou a lu\u0161t\u011bninami. Oproti b\u011b\u017en\u00e9 zelenin\u011b p\u011bstovan\u00e9 a konzumovan\u00e9 v \u010cesku (jako je okurka, raj\u010de, mrkev nebo hl\u00e1vkov\u00e9 zel\u00ed) vynikaj\u00ed zejm\u00e9na obsahem b\u00edlkovin, kyseliny listov\u00e9 (B9) a vitam\u00ednu K<\/strong>. Naopak v obsahu betakarotenu (provitam\u00ednu A) zaost\u00e1vaj\u00ed za mrkv\u00ed a v obsahu vitam\u00ednu C za paprikou.<\/p>\n

      N\u00e1sleduj\u00edc\u00ed tabulka uv\u00e1d\u00ed pr\u016fm\u011brn\u00e9 hodnoty v syrov\u00e9m stavu na 100 g<\/strong> podle datab\u00e1ze USDA FoodData Central:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
      \u017divina<\/span> (100 g)<\/span><\/th>\nKl\u00ed\u010dky mungo<\/span><\/th>\nOkurka<\/span><\/th>\nRaj\u010de<\/span><\/th>\nMrkev<\/span><\/th>\nB\u00edl\u00e9 zel\u00ed<\/span><\/th>\n\u010c. paprika<\/span><\/th>\n<\/tr>\n<\/thead>\n
      Energie<\/strong><\/td>\n30 kcal<\/td>\n15 kcal<\/td>\n18 kcal<\/td>\n41 kcal<\/td>\n25 kcal<\/td>\n31 kcal<\/td>\n<\/tr>\n
      B\u00edlkoviny<\/strong><\/td>\n3,0 g<\/strong><\/span><\/td>\n0,7 g<\/td>\n0,9 g<\/td>\n0,9 g<\/td>\n1,3 g<\/td>\n1,0 g<\/td>\n<\/tr>\n
      Sacharidy<\/strong><\/td>\n5,9 g<\/td>\n3,6 g<\/td>\n3,9 g<\/td>\n9,6 g<\/td>\n5,8 g<\/td>\n6,0 g<\/td>\n<\/tr>\n
      Vl\u00e1knina<\/strong><\/td>\n1,8 g<\/td>\n0,5 g<\/td>\n1,2 g<\/td>\n2,8 g<\/td>\n2,5 g<\/td>\n2,1 g<\/td>\n<\/tr>\n
      Vitam\u00edn C<\/strong><\/td>\n13,2 mg<\/td>\n2,8 mg<\/td>\n13,7 mg<\/td>\n5,9 mg<\/td>\n36,6 mg<\/td>\n127,7 mg<\/strong><\/span><\/td>\n<\/tr>\n
      Vitam\u00edn K<\/strong><\/td>\n33,0 \u00b5g<\/strong><\/span><\/td>\n16,4 \u00b5g<\/td>\n7,9 \u00b5g<\/td>\n13,2 \u00b5g<\/td>\n76,0 \u00b5g<\/strong><\/span><\/td>\n4,9 \u00b5g<\/td>\n<\/tr>\n
      Kyselina listov\u00e1<\/strong> (B9<\/strong>)<\/td>\n61 \u00b5g<\/strong><\/span><\/td>\n7 \u00b5g<\/td>\n15 \u00b5g<\/td>\n19 \u00b5g<\/td>\n43 \u00b5g<\/td>\n46 \u00b5g<\/td>\n<\/tr>\n
      Drasl\u00edk<\/strong><\/td>\n149 mg<\/td>\n147 mg<\/td>\n237 mg<\/td>\n320 mg<\/strong><\/span><\/td>\n170 mg<\/td>\n211 mg<\/td>\n<\/tr>\n
      \u017delezo<\/strong><\/td>\n0,91 mg<\/strong><\/span><\/td>\n0,28 mg<\/td>\n0,27 mg<\/td>\n0,30 mg<\/td>\n0,47 mg<\/td>\n0,43 mg<\/td>\n<\/tr>\n
      Ho\u0159\u010d\u00edk<\/strong><\/td>\n21 mg<\/td>\n13 mg<\/td>\n11 mg<\/td>\n12 mg<\/td>\n12 mg<\/td>\n12 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

       <\/h3>\n

      Bezpe\u010dnost p\u0159i konzumaci<\/span><\/h4>\n
        \n
      • Riziko bakteri\u00e1ln\u00ed kontaminace:<\/strong>
        \nKl\u00ed\u010dky se p\u011bstuj\u00ed v tepl\u00e9m a vlhk\u00e9m prost\u0159ed\u00ed, kter\u00e9 vyhovuje i bakteri\u00edm jako Salmonella<\/em> nebo E. coli<\/em>. P\u0159ed konzumac\u00ed je v\u017edy d\u016fkladn\u011b propl\u00e1chn\u011bte studenou vodou a uchov\u00e1vejte v lednici (ide\u00e1ln\u011b do 5 \u00b0C) maxim\u00e1ln\u011b 2\u20133 dny.<\/li>\n
      • Tepeln\u00e1 \u00faprava pro rizikov\u00e9 skupiny:<\/strong>
        \nT\u011bhotn\u00e9 \u017eeny, mal\u00e9 d\u011bti, senio\u0159i a lid\u00e9 s oslabenou imunitou by m\u011bli kl\u00ed\u010dky konzumovat pouze tepeln\u011b upraven\u00e9, nap\u0159\u00edklad kr\u00e1tce orestovan\u00e9 na p\u00e1nvi nebo p\u0159idan\u00e9 do pol\u00e9vky.<\/li>\n<\/ul>\n

        \"MUNGO\"<\/h3>\n

        Thua Ngok –  Na kl\u00ed\u010den\u00ed munga jsou experti Thajci<\/span><\/h3>\n

        Nejkr\u00e1sn\u011bj\u0161\u00ed, nejv\u011bt\u0161\u00ed a nejk\u0159upav\u011bj\u0161\u00ed mungo kl\u00ed\u010dky si v\u017edy vychutn\u00e1v\u00e1m v Thajsku.<\/span><\/h4>\n

        V Thajsku se fazole mungo (Thua Ngok<\/em>) kl\u00ed\u010d\u00ed komer\u010dn\u011b pod p\u0159\u00edsn\u011b \u0159\u00edzen\u00fdm mechanick\u00fdm tlakem, v absolutn\u00ed tm\u011b a p\u0159i stabiln\u00ed teplot\u011b 23 a\u017e 28 \u00b0C s automatick\u00fdm zavla\u017eov\u00e1n\u00edm ka\u017ed\u00e9 3 a\u017e 4 hodiny.<\/strong> Pr\u00e1v\u011b kombinace zat\u00ed\u017een\u00ed semen<\/strong> a frekventovan\u00e9ho proplachov\u00e1n\u00ed<\/strong> je hlavn\u00edm rozd\u00edlem oproti b\u011b\u017en\u00fdm dom\u00e1c\u00edm n\u00e1vod\u016fm \u2013 bez tlaku vyrostou kl\u00ed\u010dky tenk\u00e9, vl\u00e1knit\u00e9 a ho\u0159k\u00e9, zat\u00edmco v Thajsku vznikaj\u00ed siln\u00e9, k\u0159ehk\u00e9 a \u0161\u0165avnat\u00e9 stonky o d\u00e9lce kolem 6\u20138 cm.<\/p>\n

        Komer\u010dn\u00ed postup kl\u00ed\u010den\u00ed v Thajsku<\/span><\/h3>\n

        Podle standard\u016f zem\u011bd\u011blsk\u00e9ho v\u00fdzkumu v jihov\u00fdchodn\u00ed Asii (nap\u0159. World Vegetable Center) a pr\u016fmyslov\u00fdch p\u011bst\u00edren prob\u00edh\u00e1 proces v p\u011bti p\u0159esn\u011b dan\u00fdch f\u00e1z\u00edch:<\/p>\n

          \n
        1. V\u00fdb\u011br a dezinfekce osiva.<\/strong> Pou\u017e\u00edvaj\u00ed se v\u00fdhradn\u011b \u010derstv\u00e1, chemicky neo\u0161et\u0159en\u00e1 semena s vysokou kl\u00ed\u010divost\u00ed a neporu\u0161enou slupkou. Zrna se nejprve propl\u00e1chnou, aby vyplavala po\u0161kozen\u00e1 nebo pr\u00e1zdn\u00e1 semena, a v komer\u010dn\u00edch provozech se \u010dasto kr\u00e1tce o\u0161et\u0159\u00ed teplou vodou (kolem 45\u201350 \u00b0C) k probuzen\u00ed embrya a eliminaci povrchov\u00fdch patogen\u016f.<\/li>\n
        2. Nam\u00e1\u010den\u00ed (8 hodin).<\/strong> Semena se namo\u010d\u00ed do \u010dist\u00e9 vody na p\u0159ibli\u017en\u011b 8 hodin (v chladn\u011bj\u0161\u00edm obdob\u00ed se pou\u017e\u00edv\u00e1 voda o teplot\u011b kolem 32 \u00b0C). B\u011bhem t\u00e9to doby semeno nas\u00e1kne vodu, nabobtn\u00e1 a praskne mu osemen\u00ed. Del\u0161\u00ed nam\u00e1\u010den\u00ed se nepou\u017e\u00edv\u00e1, aby se z\u00e1rodky neutopily a neza\u010daly kvasit.<\/li>\n
        3. Zat\u00ed\u017een\u00ed a napln\u011bn\u00ed n\u00e1dob.<\/strong> Nabobtnal\u00e1 semena se p\u0159em\u00edst\u00ed do d\u011brovan\u00fdch p\u011bstebn\u00edch v\u00e1lc\u016f, k\u00e1d\u00ed nebo hlubok\u00fdch perforovan\u00fdch t\u00e1c\u016f (napln\u00ed se zhruba do 75 % kapacity, proto\u017ee kl\u00ed\u010dky zv\u011bt\u0161\u00ed sv\u016fj objem 8kr\u00e1t a\u017e 9kr\u00e1t). Na povrch semen se polo\u017e\u00ed perforovan\u00e1 deska a rovnom\u011brn\u00e9 z\u00e1va\u017e\u00ed<\/strong> (v p\u0159epo\u010dtu zhruba 14 g na 6,5 cm\u00b2, tedy nap\u0159\u00edklad 1 kg z\u00e1va\u017e\u00ed na n\u00e1dobu o pr\u016fm\u011bru cca 20\u201325 cm). Mechanick\u00fd odpor simuluje pror\u016fst\u00e1n\u00ed p\u016fdou \u2013 rostlina reaguje produkc\u00ed etylenu, d\u00edky \u010demu\u017e stonek neroste do d\u00e9lky, ale mohutn\u00ed a z\u016fst\u00e1v\u00e1 k\u0159ehk\u00fd.<\/li>\n
        4. Zavla\u017eov\u00e1n\u00ed v absolutn\u00ed tm\u011b (4 a\u017e 5 dn\u00ed).<\/strong> N\u00e1doby jsou um\u00edst\u011bny v klimatizovan\u00fdch tmav\u00fdch m\u00edstnostech s teplotou 23\u201328 \u00b0C<\/strong> a vlhkost\u00ed vzduchu 85\u201395 %<\/strong>. Automatick\u00e9 post\u0159ikova\u010de sprchuj\u00ed kl\u00ed\u010dky \u010distou vodou ka\u017ed\u00e9 3 a\u017e 4 hodiny<\/strong> (v chladn\u011bj\u0161\u00edm po\u010das\u00ed ka\u017ed\u00fdch 6 hodin). Voda mus\u00ed okam\u017eit\u011b odt\u00e9kat dnem n\u00e1doby. \u010cast\u00e9 proplachov\u00e1n\u00ed m\u00e1 dva kritick\u00e9 \u00fa\u010dely:\n
            \n
          • Odv\u00e1d\u00ed metabolick\u00e9 teplo.<\/strong> Kl\u00ed\u010d\u00edc\u00ed semena sama produkuj\u00ed teplo a bez chlazen\u00ed vodou by se zapa\u0159ila a shnila.<\/li>\n
          • Odplavuje oxid uhli\u010dit\u00fd a odpadn\u00ed l\u00e1tky.<\/strong> T\u00edm se br\u00e1n\u00ed mno\u017een\u00ed bakteri\u00ed a vzniku pl\u00edsn\u00ed.<\/li>\n<\/ul>\n<\/li>\n
          • Sklize\u0148 a \u0161okov\u00e9 zchlazen\u00ed.<\/strong> Po 4 a\u017e 5 dnech (kdy 1 kg such\u00fdch fazol\u00ed d\u00e1 8\u20139 kg hotov\u00fdch kl\u00ed\u010dk\u016f) se kl\u00ed\u010dky vyjmou a ihned pono\u0159\u00ed do ledov\u00e9 nebo studen\u00e9 \u010dist\u00e9 vody. T\u00edm se zastav\u00ed dal\u0161\u00ed r\u016fst, odplav\u00ed se uvoln\u011bn\u00e9 zelen\u00e9 slupky a kl\u00ed\u010dky nas\u00e1knou vodu, co\u017e jim dod\u00e1 typickou lesklou b\u011blost a maxim\u00e1ln\u00ed k\u0159upavost.<\/li>\n<\/ol>\n

            \"MUNGO<\/h3>\n

            Pro\u010d b\u011b\u017en\u00e9 dom\u00e1c\u00ed n\u00e1vody \u010dasto selh\u00e1vaj\u00ed<\/span><\/h3>\n

            V\u011bt\u0161ina amat\u00e9rsk\u00fdch n\u00e1vod\u016f na internetu rad\u00ed kl\u00ed\u010dit mungo v zava\u0159ovac\u00ed sklenici a proplachovat je jen dvakr\u00e1t denn\u011b. Z pohledu thajsk\u00e9 technologie to vede ke t\u0159em z\u00e1sadn\u00edm chyb\u00e1m:<\/p>\n

              \n
            • Absence tlaku.<\/strong> Bez z\u00e1va\u017e\u00ed rostlina neklade odpor, proto vytvo\u0159\u00ed dlouh\u00fd, tenk\u00fd ko\u0159\u00ednek a tuh\u00fd, vl\u00e1knit\u00fd stonek.<\/li>\n
            • Nedostate\u010dn\u00e9 chlazen\u00ed a v\u011btr\u00e1n\u00ed.<\/strong> V thajsk\u00e9m klimatu (i ve vytopen\u00e9m byt\u011b) se kl\u00ed\u010dky p\u0159i proplachov\u00e1n\u00ed jen 2\u00d7 denn\u011b p\u0159eh\u0159ej\u00ed a za\u010dnou zap\u00e1chat nebo plesniv\u011bt.<\/li>\n
            • P\u0159\u00edstup sv\u011btla.<\/strong> Jak\u00e9koli rozpt\u00fdlen\u00e9 sv\u011btlo spust\u00ed fotosynt\u00e9zu \u2013 kl\u00ed\u010dky zezelenaj\u00ed, za\u010dnou tvo\u0159it l\u00edstky a zho\u0159knou.<\/li>\n<\/ul>\n

              Jak tento postup napodobit v dom\u00e1c\u00edch podm\u00ednk\u00e1ch<\/span><\/h3>\n
                \n
              • N\u00e1doba.<\/strong> Pou\u017eijte hlubok\u00fd plastov\u00fd cedn\u00edk nebo d\u011brovanou n\u00e1dobu vlo\u017eenou do v\u011bt\u0161\u00ed m\u00edsy tak, aby mezi dny z\u016fstal prostor pro odtok vody a proud\u011bn\u00ed vzduchu.<\/li>\n
              • Zat\u00ed\u017een\u00ed.<\/strong> Na namo\u010den\u00e9 fazole polo\u017ete \u010dist\u00fd tal\u00ed\u0159ek p\u0159esn\u011b padnouc\u00ed do n\u00e1doby a na n\u011bj postavte sklenici s vodou (cca 0,5 a\u017e 1 kg podle plochy).<\/li>\n
              • Re\u017eim.<\/strong> Celou sestavu p\u0159ikryjte neprody\u0161nou tmavou l\u00e1tkou nebo vlo\u017ete do uzav\u0159en\u00e9 sk\u0159\u00ed\u0148ky. Proplachujte studenou vodou alespo\u0148 4\u00d7 a\u017e 5\u00d7 denn\u011b<\/strong> (r\u00e1no, v poledne, odpoledne, ve\u010der a p\u0159ed span\u00edm). Z\u00e1va\u017e\u00ed p\u0159i proplachov\u00e1n\u00ed nesund\u00e1vejte, vodu lijte p\u0159\u00edmo p\u0159es n\u011bj.<\/li>\n<\/ul>\n

                 <\/p>\n

                1. Odr\u016fdy fazol\u00ed mungo: Leskl\u00e9 vs. matn\u00e9<\/h4>\n
                  \n
                • Matn\u00e9 odr\u016fdy (dull-seeded mung bean).<\/strong> Maj\u00ed hrub\u0161\u00ed, matnou slupku a men\u0161\u00ed zrna. V komer\u010dn\u00edch p\u011bst\u00edrn\u00e1ch se preferuj\u00ed pr\u00e1v\u011b tyto odr\u016fdy, proto\u017ee jejich osemen\u00ed se b\u011bhem kl\u00ed\u010den\u00ed a z\u00e1v\u011bre\u010dn\u00e9ho proplachov\u00e1n\u00ed mnohem snadn\u011bji odd\u011bluje a odplavuje.<\/li>\n
                • Leskl\u00e9 odr\u016fdy (shiny-seeded mung bean).<\/strong> Maj\u00ed hladkou, lesklou slupku a o n\u011bco v\u011bt\u0161\u00ed zrna. \u010cast\u011bji se pou\u017e\u00edvaj\u00ed na va\u0159en\u00ed (nap\u0159. na v\u00fdrobu sklen\u011bn\u00fdch nudl\u00ed nebo sladk\u00fdch past), proto\u017ee slupka dr\u017e\u00ed pevn\u011bji na zrnu. P\u0159i kl\u00ed\u010den\u00ed vy\u017eaduj\u00ed d\u016fkladn\u011bj\u0161\u00ed proplachov\u00e1n\u00ed po sklizni, aby v kl\u00ed\u010dc\u00edch nez\u016fstaly tuh\u00e9 slupky.<\/li>\n
                • Na co si d\u00e1t pozor p\u0159i n\u00e1kupu v \u010cR.<\/strong> V b\u011b\u017en\u00fdch supermarketech se \u010dasto prod\u00e1vaj\u00ed star\u0161\u00ed z\u00e1soby fazol\u00ed ur\u010den\u00e9 k va\u0159en\u00ed, kter\u00e9 maj\u00ed sn\u00ed\u017eenou kl\u00ed\u010divost. Nevykl\u00ed\u010den\u00e1 zrna v n\u00e1dob\u011b za\u010dnou rychle hn\u00edt a kontaminuj\u00ed celou v\u00e1rku. V\u017edy kupujte osivo ozna\u010den\u00e9 p\u0159\u00edmo jako semena na kl\u00ed\u010den\u00ed<\/strong> nebo \u010derstv\u00e9 z\u00e1soby z asijsk\u00fdch potravin s vysokou obr\u00e1tkovost\u00ed.<\/li>\n<\/ul>\n

                  2. P\u0159\u00edsn\u00e1 hygiena a prevence kontaminace<\/h4>\n