{"id":1129,"date":"2025-10-06T14:28:48","date_gmt":"2025-10-06T12:28:48","guid":{"rendered":"https:\/\/www.moodbites.eu\/lesson\/5-gut-microbiome-and-mental-health\/"},"modified":"2026-01-08T12:25:09","modified_gmt":"2026-01-08T11:25:09","slug":"5-gut-microbiome-and-mental-health","status":"publish","type":"lesson","link":"https:\/\/www.moodbites.eu\/cs\/lesson\/5-gut-microbiome-and-mental-health\/","title":{"rendered":"5. St\u0159evn\u00ed mikrobiom a du\u0161evn\u00ed zdrav\u00ed"},"content":{"rendered":"\n<div class=\"wp-block-uagb-container uagb-block-cda2a7c5 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-d3a7669c\">\n<p class=\"wp-block-paragraph\">V t\u00e9to lekci se zam\u011b\u0159\u00edme na to, jak st\u0159evn\u00ed mikrobiom ovliv\u0148uje neurotransmitery a du\u0161evn\u00ed zdrav\u00ed. <br>Probereme \u010dty\u0159i kl\u00ed\u010dov\u00e9 neurotransmitery: <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2714 Serotonin, kter\u00fd reguluje n\u00e1ladu a sp\u00e1nek. <br>\u2714 Dopamin, zodpov\u011bdn\u00fd za motivaci a pot\u011b\u0161en\u00ed. <br>\u2714 GABA, kter\u00e1 m\u00e1 uklid\u0148uj\u00edc\u00ed \u00fa\u010dinek a pom\u00e1h\u00e1 zvl\u00e1dat stres. <br>\u2714 Glutam\u00e1t, kter\u00fd ovliv\u0148uje pam\u011b\u0165 a soust\u0159ed\u011bn\u00ed. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Krom\u011b toho prozkoum\u00e1me \u010dty\u0159i poruchy du\u0161evn\u00edho zdrav\u00ed, u kter\u00fdch je role mikrobiomu obzvl\u00e1\u0161t\u011b pozoruhodn\u00e1: schizofrenie, deprese, \u00fazkostn\u00e9 poruchy a autismus. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-5476b476\"><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color wp-block-paragraph\" style=\"font-size:28px\"><strong><em>V\u011bd\u011bli jste, \u017ee va\u0161e st\u0159eva a mozek jsou propojen\u00e9 a neust\u00e1le spolu komunikuj\u00ed?<\/em> <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toto spojen\u00ed se naz\u00fdv\u00e1 osa st\u0159evo-mozek a funguje n\u011bkolika zp\u016fsoby: prost\u0159ednictv\u00edm nerv\u016f, imunitn\u00edho syst\u00e9mu a chemick\u00fdch l\u00e1tek produkovan\u00fdch st\u0159evn\u00edmi bakteriemi. Jednou z nejd\u016fle\u017eit\u011bj\u0161\u00edch sou\u010d\u00e1st\u00ed t\u00e9to osy je bloudiv\u00fd nerv, kter\u00fd funguje jako \u201einforma\u010dn\u00ed d\u00e1lnice\u201c a p\u0159en\u00e1\u0161\u00ed sign\u00e1ly mezi st\u0159evem a mozkem.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">St\u0159eva a mozek tak\u00e9 ovliv\u0148uj\u00ed imunitn\u00ed syst\u00e9m. Bakterie ve st\u0159evech pom\u00e1haj\u00ed regulovat imunitn\u00ed funkce, co\u017e m\u016f\u017ee ovlivnit mozkovou aktivitu. Krom\u011b toho st\u0159evn\u00ed mikroby produkuj\u00ed ur\u010dit\u00e9 chemick\u00e9 slou\u010deniny \u2013 jako jsou mastn\u00e9 kyseliny s kr\u00e1tk\u00fdm \u0159et\u011bzcem (SCFA) a neurotransmitery \u2013 kter\u00e9 maj\u00ed p\u0159\u00edm\u00fd vliv na n\u00e1ladu a kognitivn\u00ed funkce (Mhanna a kol., 2024).   <\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTIVN\u00cd AKTIVITA 19<\/strong><\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-412\" class=\"h5p-iframe\" data-content-id=\"412\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 19 - MODUL 2\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-eaaf612a wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color wp-block-paragraph\" style=\"font-size:28px\"><strong><em>Jak nerovnov\u00e1ha st\u0159evn\u00edho mikrobiomu ovliv\u0148uje du\u0161evn\u00ed zdrav\u00ed?<\/em> <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br>V\u00fdzkum ukazuje, \u017ee naru\u0161en\u00ed slo\u017een\u00ed st\u0159evn\u00edho mikrobiomu m\u016f\u017ee p\u0159isp\u00edvat k rozvoji r\u016fzn\u00fdch du\u0161evn\u00edch poruch, jako je deprese, \u00fazkost, autismus a schizofrenie. Studie na zv\u00ed\u0159atech prok\u00e1zaly, \u017ee zm\u011bny ve st\u0159evn\u00edm mikrobiomu mohou ovlivnit chov\u00e1n\u00ed a emoce. V\u011bdci nyn\u00ed zkoumaj\u00ed, zda by zlep\u0161en\u00ed slo\u017een\u00ed mikrobiomu mohlo pomoci s l\u00e9\u010dbou t\u011bchto stav\u016f (Mhanna et al., 2024).   <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ib\u00fdv\u00e1 d\u016fkaz\u016f, \u017ee zdrav\u00e1 st\u0159eva mohou podporovat du\u0161evn\u00ed zdrav\u00ed. Probiotika, prebiotika, transplantace fek\u00e1ln\u00edho mikrobiomu (FMT) a vhodn\u00e9 dietn\u00ed intervence jsou testov\u00e1ny jako zp\u016fsoby, jak zlep\u0161it funkci mozku. Nap\u0159\u00edklad studie Kanga a kol. zjistily, \u017ee d\u011bti s autismem, kter\u00e9 dost\u00e1valy probiotickou terapii, vykazovaly zlep\u0161en\u00ed st\u0159evn\u00edch funkc\u00ed i chov\u00e1n\u00ed \u2013 a tyto \u00fa\u010dinky p\u0159etrv\u00e1valy i dva roky po ukon\u010den\u00ed l\u00e9\u010dby (Mhanna et al., 2024).   <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-0cf7ee55 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-f9dd71ba\">\n<p class=\"has-ast-global-color-0-color has-text-color wp-block-paragraph\" style=\"font-size:28px\"><strong><em>Co je st\u0159evn\u00ed dysbi\u00f3za?<\/em> <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ve zdrav\u00e9m t\u011ble je st\u0159evn\u00ed mikrobiom v rovnov\u00e1ze \u2013 tento stav se naz\u00fdv\u00e1 eubi\u00f3za. V tomto stavu bakterie podporuj\u00ed tr\u00e1ven\u00ed, chr\u00e1n\u00ed p\u0159ed infekcemi a pom\u00e1haj\u00ed regulovat imunitn\u00ed funkce. Pokud je v\u0161ak tato rovnov\u00e1ha naru\u0161ena, doch\u00e1z\u00ed k stavu zvan\u00e9mu dysbi\u00f3za, co\u017e znamen\u00e1 abnorm\u00e1ln\u00ed slo\u017een\u00ed st\u0159evn\u00edho mikrobiomu. To m\u016f\u017ee v\u00e9st k \u0159ad\u011b zdravotn\u00edch probl\u00e9m\u016f, v\u010detn\u011b:    <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zv\u00fd\u0161en\u00e1 st\u0159evn\u00ed propustnost (b\u011b\u017en\u011b ozna\u010dovan\u00e1 jako &#8222;d\u011brav\u00e9 st\u0159evo&#8220;) <\/li>\n\n\n\n<li>Chronick\u00fd z\u00e1n\u011bt, <\/li>\n\n\n\n<li>Po\u0161kozen\u00ed hematoencefalick\u00e9 bari\u00e9ry, kter\u00e9 umo\u017e\u0148uje pronik\u00e1n\u00ed \u0161kodliv\u00fdch l\u00e1tek do mozku (Mhanna et al., 2024). <\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-22e15575\">\n<p class=\"wp-block-paragraph\">V\u011bdci zjistili, \u017ee st\u0159evn\u00ed dysbi\u00f3za m\u016f\u017ee souviset s mnoha nemocemi, jako je cukrovka, obezita, astma a poruchy tr\u00e1vic\u00edho, kardiovaskul\u00e1rn\u00edho a nervov\u00e9ho syst\u00e9mu. Nav\u00edc st\u00e1le v\u00edce d\u016fkaz\u016f ukazuje, \u017ee lid\u00e9 trp\u00edc\u00ed depres\u00ed, autismem, \u00fazkost\u00ed nebo schizofreni\u00ed \u010dasto tak\u00e9 trp\u00ed gastrointestin\u00e1ln\u00edmi probl\u00e9my. St\u00e1le v\u0161ak nen\u00ed jasn\u00e9, jak p\u0159esn\u011b zm\u011bny mikrobiomu p\u0159isp\u00edvaj\u00ed k rozvoji t\u011bchto onemocn\u011bn\u00ed (Mhanna et al., 2024).   <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">St\u0159evn\u00ed mikrobiom z\u016fst\u00e1v\u00e1 fascinuj\u00edc\u00ed a aktivn\u011b studovanou oblast\u00ed, kter\u00e1 n\u00e1m m\u016f\u017ee pomoci pochopit, jak podpo\u0159it du\u0161evn\u00ed zdrav\u00ed p\u00e9\u010d\u00ed o st\u0159eva. V\u011bdci st\u00e1le v\u00edce zd\u016fraz\u0148uj\u00ed, \u017ee zdrav\u00ed st\u0159ev hraje kl\u00ed\u010dovou roli ve funkci mozku, regulaci n\u00e1lady a kognitivn\u00edch funkc\u00edch (Puri et al., 2023).  <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-8713540e\"><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-text-color wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>5.1.  <strong>Jak spolu komunikuj\u00ed st\u0159eva a mozek?<\/strong><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>St\u0159evo a mozek komunikuj\u00ed prost\u0159ednictv\u00edm n\u011bkolika hlavn\u00edch mechanism\u016f:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-f1e1d145 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-2f8490a3\">\n<p class=\"wp-block-paragraph\"><strong>Bloudiv\u00fd nerv<\/strong> \u2013 jedn\u00e1 se o prim\u00e1rn\u00ed cestu spojuj\u00edc\u00ed st\u0159evo s mozkem. Vys\u00edl\u00e1 sign\u00e1ly o stavu tr\u00e1vic\u00edho syst\u00e9mu a ovliv\u0148uje n\u00e1ladu a emocion\u00e1ln\u00ed reakce. Studie uk\u00e1zaly, \u017ee stimulace bloudiv\u00e9ho nervu m\u016f\u017ee sn\u00ed\u017eit p\u0159\u00edznaky deprese a \u00fazkosti (Puri et al., 2023). Bu\u0148ky neuropod\u016f, typu specializovan\u00fdch enteroendokrinn\u00edch bun\u011bk, hraj\u00ed kl\u00ed\u010dovou roli p\u0159i rychl\u00e9m p\u0159enosu sign\u00e1l\u016f do mozku pomoc\u00ed glutam\u00e1tu. To umo\u017e\u0148uje t\u011blu reagovat t\u00e9m\u011b\u0159 okam\u017eit\u011b na podn\u011bty souvisej\u00edc\u00ed se st\u0159evem (Chen et al., 2021).     <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-ac39f61d\">\n<p class=\"wp-block-paragraph\"><strong>Hormon\u00e1ln\u00ed syst\u00e9m<\/strong> \u2013 st\u0159evn\u00ed mikrobiom ovliv\u0148uje produkci hormon\u016f, jako je kortizol (stresov\u00fd hormon), ale i ghrelin a leptin, kter\u00e9 reguluj\u00ed hlad a pocit sytosti (Puri et al., 2023). N\u011bkter\u00e9 st\u0159evn\u00ed bakterie tak\u00e9 ovliv\u0148uj\u00ed hladinu serotoninu regulac\u00ed dr\u00e1hy metabolismu tryptofanu. Konzumace specifick\u00fdch bakteri\u00e1ln\u00edch kmen\u016f m\u016f\u017ee zv\u00fd\u0161it produkci serotoninu aktivac\u00ed enzymu tryptofan hydroxyl\u00e1zy 1 (TPH1) v enterochromafinn\u00edch bu\u0148k\u00e1ch (Chen et al., 2021).   <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-20e92d37\">\n<p class=\"wp-block-paragraph\"><strong>Imunitn\u00ed syst\u00e9m<\/strong> \u2013 st\u0159evn\u00ed bakterie moduluj\u00ed z\u00e1n\u011btliv\u00e9 reakce v t\u011ble, co\u017e m\u016f\u017ee ovlivnit rozvoj neurodegenerativn\u00edch onemocn\u011bn\u00ed a poruch n\u00e1lady (Puri et al., 2023). St\u0159evn\u00ed mikrobiom m\u016f\u017ee aktivovat imunitn\u00ed syst\u00e9m prost\u0159ednictv\u00edm lipopolysacharid\u016f (LPS), co\u017e vede ke zv\u00fd\u0161en\u00e9 propustnosti hematoencefalick\u00e9 bari\u00e9ry a zv\u00fd\u0161en\u00e9mu z\u00e1n\u011btu v centr\u00e1ln\u00edm nervov\u00e9m syst\u00e9mu (Chen et al., 2021).  <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-c05f66c9\">\n<ol start=\"4\" class=\"wp-block-list\">\n<li><strong>Produkce neurotransmiter\u016f<\/strong> \u2013 st\u0159evn\u00ed bakterie produkuj\u00ed chemick\u00e9 l\u00e1tky nezbytn\u00e9 pro funkci mozku, jako jsou: <\/li>\n<\/ol>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Serotonin \u2013 zn\u00e1m\u00fd jako &#8222;hormon \u0161t\u011bst\u00ed&#8220;, asi 90 % z n\u011bj je produkov\u00e1no ve st\u0159ev\u011b (Puri et al., 2023). Jeho synt\u00e9za m\u016f\u017ee b\u00fdt stimulov\u00e1na druhy Clostridia uvol\u0148ov\u00e1n\u00edm specifick\u00fdch metabolit\u016f (Chen et al., 2021).  <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Dopamin \u2013 zodpov\u011bdn\u00fd za motivaci a pocit odm\u011bny (Puri et al., 2023). Bakterie Staphylococcus mohou p\u0159em\u011bnit prekurzor L-DOPA na dopamin pomoc\u00ed enzymu aromatick\u00e9 aminokyseliny dekarboxyl\u00e1zy (Chen et al., 2021).  <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>GABA \u2013 ovliv\u0148uje hladinu stresu a relaxaci (Puri et al., 2023). Jeho produkce ve st\u0159ev\u011b je podporov\u00e1na bakteriemi, jako jsou Bifidobacterium, Parabacteroides a Eubacterium (Chen et al., 2021).  <\/li>\n<\/ol>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zhor\u0161en\u00e1 komunikace <\/strong>mezi st\u0159evem a mozkem m\u016f\u017ee v\u00e9st k probl\u00e9m\u016fm s koncentrac\u00ed, depresi a dokonce i neurodegenerativn\u00edm onemocn\u011bn\u00edm (Puri a kol., 2023). <\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTIVN\u00cd AKTIVITA 20<\/strong><\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-407\" class=\"h5p-iframe\" data-content-id=\"407\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 20 \u2013 MODUL 2\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-52244dbd wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-color wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>5.2.  <strong><strong>St\u0159evn\u00ed mikrobiom a jeho role ve funkci mozku<\/strong><\/strong><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mikrobiomem ozna\u010dujeme miliardy bakteri\u00ed s\u00eddl\u00edc\u00edch v na\u0161ich st\u0159evech. Tyto mikroorganismy hraj\u00ed kl\u00ed\u010dovou roli p\u0159i:  <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Produkce neurotransmiter\u016f \u2013 n\u011bkter\u00e9 bakterie (nap\u0159. Lactobacillus a Bifidobacterium) produkuj\u00ed serotonin, zat\u00edmco Bacillus produkuje dopamin. Nejen\u017ee syntetizuj\u00ed neurotransmitery, ale tak\u00e9 reguluj\u00ed jejich transport do mozku. P\u0159\u00edkladem je tryptamin, produkovan\u00fd Clostridium sporogenes a Ruminococcus gnavus, kter\u00fd stimuluje uvol\u0148ov\u00e1n\u00ed serotoninu ve st\u0159ev\u011b a nep\u0159\u00edmo ovliv\u0148uje nervov\u00fd syst\u00e9m (Chen et al., 2021).   <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Ochrana p\u0159ed z\u00e1n\u011bty \u2013 prosp\u011b\u0161n\u00e9 bakterie sni\u017euj\u00ed oxida\u010dn\u00ed stres a pom\u00e1haj\u00ed v boji proti neurodegenerativn\u00edm onemocn\u011bn\u00edm. Zejm\u00e9na mastn\u00e9 kyseliny s kr\u00e1tk\u00fdm \u0159et\u011bzcem (SCFA), jako je butyr\u00e1t, mohou sn\u00ed\u017eit neuroz\u00e1n\u011bt t\u00edm, \u017ee p\u016fsob\u00ed na mikrogli\u00e1ln\u00ed bu\u0148ky a posiluj\u00ed hematoencefalickou bari\u00e9ru (Chen et al., 2021).  <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Regulace n\u00e1lady \u2013 nerovnov\u00e1ha mikrobiomu m\u016f\u017ee v\u00e9st k \u00fazkosti a depresi. V\u00fdzkumy ukazuj\u00ed, \u017ee mikrobiom ovliv\u0148uje hladiny GABA v mozku. <em>Bifidobacterium<\/em> a <em>Lactobacillus<\/em> syntetizuj\u00ed GABA, kter\u00e1 moduluje neuron\u00e1ln\u00ed excitabilitu a m\u00e1 uklid\u0148uj\u00edc\u00ed \u00fa\u010dinek (Chen et al., 2021).  <\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Regulace stresu \u2013 st\u0159evn\u00ed bakterie mohou sn\u00ed\u017eit hladinu kortizolu, sn\u00ed\u017eit riziko deprese a \u00fazkostn\u00fdch poruch. N\u011bkter\u00e9 bakterie, jako je <em>Bacteroides fragilis<\/em>, hraj\u00ed kl\u00ed\u010dovou roli p\u0159i vyrovn\u00e1v\u00e1n\u00ed stresov\u00e9 reakce t\u011bla modulac\u00ed GABAergn\u00edch receptor\u016f ve st\u0159ev\u011b (Chen et al., 2021).  <\/li>\n<\/ol>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-d8ba5f16 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"has-text-color wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>5.3. Zm\u011bny mikrobiomu u schizofrenie, deprese a \u00fazkostn\u00fdch poruch<\/strong> <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-749d7908\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-2ba334c0\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-02c2c9f2\">\n<p class=\"wp-block-paragraph\">Studie ukazuj\u00ed, \u017ee jedinci se schizofreni\u00ed, depres\u00ed a \u00fazkostn\u00fdmi poruchami maj\u00ed odli\u0161n\u00e9 slo\u017een\u00ed st\u0159evn\u00edch bakteri\u00ed ve srovn\u00e1n\u00ed se zdrav\u00fdmi jedinci. <br>Zm\u011bny ve st\u0159evn\u00edm mikrobiomu mohou ovlivnit funkci mozku prost\u0159ednictv\u00edm produkce neurotransmiter\u016f, z\u00e1n\u011btu a integrity hematoencefalick\u00e9 bari\u00e9ry. V\u011bdci zjistili, \u017ee n\u011bkter\u00e9 bakteri\u00e1ln\u00ed kmeny jsou u lid\u00ed s t\u011bmito stavy \u010dast\u011bj\u0161\u00ed, zat\u00edmco jin\u00e9 jsou m\u00e9n\u011b \u010dast\u00e9.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00ed\u017ee uveden\u00e1 tabulka p\u0159edstavuje nejv\u00fdznamn\u011bj\u0161\u00ed zm\u011bny ve st\u0159evn\u00edm mikrobiomu pozorovan\u00e9 u pacient\u016f se schizofreni\u00ed, depres\u00ed a \u00fazkostn\u00fdmi poruchami (Mhanna et al., 2024). <\/p>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tabulka<\/strong>: Zm\u011bny mikrobiomu u du\u0161evn\u00edch poruch. Na z\u00e1klad\u011b Mhanny a kol. (2024).  <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-ast-global-color-7-background-color has-background has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"border-width:2px\"><thead><tr><th> Du\u0161evn\u00ed onemocn\u011bn\u00ed <\/th><th>Zv\u00fd\u0161en\u00fd <\/th><th>Sn\u00ed\u017een\u00fd <\/th><th>Dopad na du\u0161evn\u00ed zdrav\u00ed <\/th><\/tr><\/thead><tbody><tr><td>Schizofrenie <\/td><td><em>Enterococcus faecium, Lactobacillus fermentum, Cronobacter sakazakii, Alkaliphilus oremlandii<\/em> <\/td><td><em>Ruminococcus, Roseburia<\/em> <\/td><td>Sn\u00ed\u017een\u00e1 produkce neurotransmiter\u016f (nap\u0159. GABA, serotonin), zv\u00fd\u0161en\u00e1 z\u00e1n\u011btlivost, vy\u0161\u0161\u00ed propustnost hematoencefalick\u00e9 bari\u00e9ry <\/td><\/tr><tr><td>Deprese <\/td><td><em>Bacteroides, Alistipes, Oscillibacter<\/em> <\/td><td><em>Faecalibacterium, Coprococcus, Bifidobacterium<\/em> <\/td><td>Zv\u00fd\u0161en\u00e1 produkce proz\u00e1n\u011btliv\u00fdch cytokin\u016f, sn\u00ed\u017een\u00e9 SCFA, ni\u017e\u0161\u00ed hladiny serotoninu <\/td><\/tr><tr><td>\u00dazkostn\u00e9 poruchy <\/td><td><em>Escherichia\/Shigella, enterobakterie, bakterioidy<\/em> <\/td><td><em>Prevotella, Lachnospiraceae, Ruminococcaceae<\/em> <\/td><td>Zv\u00fd\u0161en\u00e1 z\u00e1n\u011btlivost, sn\u00ed\u017een\u00e1 produkce uklid\u0148uj\u00edc\u00edch neurotransmiter\u016f (nap\u0159. GABA), zv\u00fd\u0161en\u00e1 hladina kortizolu <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">St\u0159evn\u00ed mikrobiom m\u016f\u017ee m\u00edt v\u00fdznamn\u00fd vliv na funkci mozku a rozvoj du\u0161evn\u00edch poruch. U lid\u00ed se schizofreni\u00ed, depres\u00ed a \u00fazkostn\u00fdmi poruchami doch\u00e1z\u00ed k naru\u0161en\u00ed rovnov\u00e1hy mezi prosp\u011b\u0161n\u00fdmi a \u0161kodliv\u00fdmi st\u0159evn\u00edmi bakteriemi. Tato nerovnov\u00e1ha m\u016f\u017ee v\u00e9st k z\u00e1n\u011btu, zhor\u0161en\u00e9 produkci neurotransmiter\u016f a oslaben\u00ed hematoencefalick\u00e9 bari\u00e9ry. Dal\u0161\u00ed v\u00fdzkum m\u016f\u017ee pomoci vyvinout nov\u00e9 zp\u016fsoby l\u00e9\u010dby zam\u011b\u0159en\u00e9 na zlep\u0161en\u00ed du\u0161evn\u00edho zdrav\u00ed regulac\u00ed st\u0159evn\u00edho mikrobiomu.    <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tabulka:<\/strong> Co by m\u011bli klienti v\u011bd\u011bt o st\u0159evn\u00edm mikrobiomu? <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-ast-global-color-7-background-color has-background has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"border-width:2px\"><thead><tr><th>Nezapome\u0148te sv\u00e9mu klientovi sd\u011blit\u2026 <\/th><th>Pro\u010d na tom z\u00e1le\u017e\u00ed <\/th><\/tr><\/thead><tbody><tr><td>Zdrav\u00e1 st\u0159eva = lep\u0161\u00ed n\u00e1lada a m\u00e9n\u011b \u00fazkosti. <\/td><td>St\u0159evn\u00ed mikrobiom produkuje neurotransmitery, jako je serotonin a GABA, kter\u00e9 ovliv\u0148uj\u00ed emo\u010dn\u00ed pohodu. <\/td><\/tr><tr><td>Vyh\u00fdbejte se nadm\u011brn\u00e9 konzumaci vysoce zpracovan\u00fdch potravin a cukru. <\/td><td>Vysoce zpracovan\u00e9 potraviny mohou zv\u00fd\u0161it z\u00e1n\u011btlivost st\u0159ev a negativn\u011b ovlivnit mikrobiom. <\/td><\/tr><tr><td>Za\u0159a\u010fte do j\u00eddeln\u00ed\u010dku probiotika a prebiotika. <\/td><td>Probiotika (jogurt, kef\u00edr, fermentovan\u00e1 zelenina) a prebiotika (rostlinn\u00e1 vl\u00e1knina) pom\u00e1haj\u00ed obnovovat a vy\u017eivovat zdrav\u00e9 st\u0159evn\u00ed bakterie. <\/td><\/tr><tr><td>Dop\u0159ejte si pravideln\u00fd a kvalitn\u00ed sp\u00e1nek. <\/td><td>Nedostatek sp\u00e1nku naru\u0161uje rovnov\u00e1hu st\u0159evn\u00edho mikrobiomu a zvy\u0161uje hladinu stresu. <\/td><\/tr><tr><td>Manage chronic stress \u2013 find ways to relax. <\/td><td>Stres oslabuje mikrobiom a zvy\u0161uje hladinu kortizolu, co\u017e m\u016f\u017ee zhor\u0161it p\u0159\u00edznaky deprese a \u00fazkosti. <\/td><\/tr><tr><td>Z\u016fsta\u0148te fyzicky aktivn\u00ed. <\/td><td>Pravideln\u00e9 cvi\u010den\u00ed podporuje zdrav\u00fd st\u0159evn\u00ed mikrobiom a pom\u00e1h\u00e1 regulovat hladiny neurotransmiter\u016f. <\/td><\/tr><\/tbody><\/table><\/figure>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTIVN\u00cd AKTIVITA 21<\/strong><\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-408\" class=\"h5p-iframe\" data-content-id=\"408\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 21 -Q1(-MODUL 2)\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-159acdd6 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-409\" class=\"h5p-iframe\" data-content-id=\"409\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd -21 Q2-MODUL 2\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-c90f9ebf wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-410\" class=\"h5p-iframe\" data-content-id=\"410\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 21 - Q3 - MODUL 2\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-35a013d0 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-411\" class=\"h5p-iframe\" data-content-id=\"411\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 21-Q4-MODUL 2\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-ba4da571 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-color wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>5.4.  <strong><strong><strong>Jak strava ovliv\u0148uje mikrobiom a mozek?<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u0161e strava m\u00e1 z\u00e1sadn\u00ed vliv na zdrav\u00ed st\u0159ev, a tedy i na funkci mozku. Zdrav\u00e1 strava m\u016f\u017ee zlep\u0161it pam\u011b\u0165, soust\u0159ed\u011bn\u00ed a n\u00e1ladu. To, co j\u00edme, ovliv\u0148uje bakterie v na\u0161em st\u0159ev\u011b a tyto bakterie zase mohou ovlivnit na\u0161i n\u00e1ladu a du\u0161evn\u00ed zdrav\u00ed.  <strong> <\/strong><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-0c657298 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-4c748184\">\n<p class=\"wp-block-paragraph\"><strong>Dobr\u00e9 pro st\u0159eva a mozek:<\/strong><br>\u2705 Vl\u00e1knina (zelenina, ovoce, celozrnn\u00e9 v\u00fdrobky) \u2013 podporuje r\u016fst prosp\u011b\u0161n\u00fdch bakteri\u00ed.<br>\u2705 Probiotika (jogurt, kef\u00edr, fermentovan\u00e9 potraviny) \u2013 poskytuj\u00ed prosp\u011b\u0161n\u00e9 st\u0159evn\u00ed bakterie.<br>\u2705 Prebiotika (\u010desnek, cibule, ban\u00e1ny) \u2013 vy\u017eivuj\u00ed probiotick\u00e9 bakterie a zlep\u0161uj\u00ed st\u0159evn\u00ed mikrobiom.<br>\u2705 Omega-3 mastn\u00e9 kyseliny (ryby, ln\u011bn\u00e1 sem\u00ednka) \u2013 chr\u00e1n\u00ed neurony a zlep\u0161uj\u00ed pam\u011b\u0165. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-f0c77fdb\">\n<p class=\"wp-block-paragraph\"><strong>Negativn\u00ed \u00fa\u010dinky na st\u0159eva a mozek (v nadm\u011brn\u00e9m mno\u017estv\u00ed):<\/strong><br>\ud83d\udeab Jednoduch\u00e9 cukry a vysoce zpracovan\u00e9 potraviny \u2013 naru\u0161uj\u00ed rovnov\u00e1hu mikrobiomu a mohou podporovat z\u00e1n\u011bty.<br>\ud83d\udeab Trans mastn\u00e9 kyseliny \u2013 zhor\u0161uj\u00ed kognitivn\u00ed funkce a zvy\u0161uj\u00ed riziko deprese.<br>\ud83d\udeab Nadm\u011brn\u00e1 konzumace alkoholu \u2013 po\u0161kozuje st\u0159evn\u00ed mikrobiom a negativn\u011b ovliv\u0148uje pam\u011b\u0165 (Puri et al., 2023). <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nerovnov\u00e1ha st\u0159evn\u00edho mikrobiomu m\u016f\u017ee v\u00e9st ke zv\u00fd\u0161en\u00e9 produkci proz\u00e1n\u011btliv\u00fdch cytokin\u016f, kter\u00e9 negativn\u011b ovliv\u0148uj\u00ed mozkov\u00e9 funkce a urychluj\u00ed neurodegenerativn\u00ed procesy. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zdrav\u00e1 st\u0159eva = zdrav\u00fd mozek! <\/strong><br>Osa st\u0159evo-mozek hraje kl\u00ed\u010dovou roli v pam\u011bti, n\u00e1lad\u011b a koncentraci a udr\u017eov\u00e1n\u00ed vyv\u00e1\u017een\u00e9ho st\u0159evn\u00edho mikrobiomu m\u016f\u017ee pomoci v prevenci neurodegenerativn\u00edch onemocn\u011bn\u00ed. <br>Strava bohat\u00e1 na vl\u00e1kninu, probiotika a zdrav\u00e9 tuky je nejlep\u0161\u00edm zp\u016fsobem, jak podpo\u0159it tr\u00e1vic\u00ed i nervov\u00fd syst\u00e9m! <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"background-color:#e9f3d9;border-width:2px\"><tbody><tr><td><strong>Reference<\/strong>  <\/td><\/tr><tr><td>Briguglio, M., Dell\u2019Osso, B., Panzica, G., Malgaroli, A., Banfi, G., Zanaboni Dina, C., Galentino, R., &amp; Porta, M. (2018). Dietn\u00ed neurotransmitery: Narativn\u00ed p\u0159ehled sou\u010dasn\u00fdch znalost\u00ed. Nutrients, 10(5), 591. https:\/\/doi.org\/10.3390\/nu10050591 Mhanna, A., Martini, N., Hmaydoosh, G., Hamwi, G., Jarjanazi, M., Zaifah, G., Kazzazo, R., Haji Mohamad, A., &amp; Alshehabi, Z. (2024). Korelace mezi st\u0159evn\u00edm mikrobiomem a neurotransmitery a du\u0161evn\u00edmi poruchami: Narativn\u00ed p\u0159ehled. Medicine (Baltimore), 103(5), e37114. https:\/\/doi.org\/10.1097\/MD.0000000000037114 Puri, S., Shaheen, M., &amp; Grover, B. (2023). V\u00fd\u017eiva a kognitivn\u00ed zdrav\u00ed: P\u0159\u00edstup zahrnuj\u00edc\u00ed cel\u00fd \u017eivot. Frontiers in Public Health, 11, 1023907. https:\/\/doi.org\/10.3389\/fpubh.2023.1023907 Sv\u011btov\u00e1 zdravotnick\u00e1 organizace.          (2019). Sn\u00ed\u017een\u00ed rizika kognitivn\u00edho poklesu a demence: sm\u011brnice WHO. \u017deneva: Sv\u011btov\u00e1 zdravotnick\u00e1 organizace.  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<div class=\"sensei-block-wrapper\">\n<div class=\"wp-block-sensei-lms-lesson-actions\"><div class=\"sensei-buttons-container\">\n\n\n\n\n\n\n\n<\/div><\/div>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"featured_media":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_uag_custom_page_level_css":"","_uf_show_specific_survey":0,"_uf_disable_surveys":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_initial_content":"","_new_post":false,"footnotes":"","_quiz_has_questions":false,"_lesson_complexity":"easy","_lesson_length":10,"_lesson_course":1109,"_lesson_preview":""},"lesson-tag":[],"class_list":["post-1129","lesson","type-lesson","status-publish","hentry","module-modul-2","post"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5. 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