{"id":165540,"date":"2020-05-11T00:00:00","date_gmt":"2020-05-10T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/proc-jime-v-karantene-vice\/"},"modified":"2023-03-29T11:12:35","modified_gmt":"2023-03-29T09:12:35","slug":"proc-jime-v-karantene-vice","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/proc-jime-v-karantene-vice\/","title":{"rendered":"Pro\u010d j\u00edme v karant\u00e9n\u011b v\u00edce?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/proc-jime-v-karantene-vice\/#Emocionalni_stravovani\" title=\"Emocion\u00e1ln\u00ed stravov\u00e1n\u00ed\">Emocion\u00e1ln\u00ed stravov\u00e1n\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/proc-jime-v-karantene-vice\/#Emocionalni_hlad_vs_fyzicky_hlad\" title=\"Emocion\u00e1ln\u00ed hlad vs. fyzick\u00fd hlad\">Emocion\u00e1ln\u00ed hlad vs. fyzick\u00fd hlad<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/proc-jime-v-karantene-vice\/#Proc_tedy_jime_ve_vypjatych_situacich_vice\" title=\"Pro\u010d tedy j\u00edme ve vypjat\u00fdch situac\u00edch v\u00edce?\">Pro\u010d tedy j\u00edme ve vypjat\u00fdch situac\u00edch v\u00edce?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/proc-jime-v-karantene-vice\/#Jak_se_vyhnout_nezdravemu_prejidani\" title=\"Jak se vyhnout nezdrav\u00e9mu p\u0159ej\u00edd\u00e1n\u00ed\">Jak se vyhnout nezdrav\u00e9mu p\u0159ej\u00edd\u00e1n\u00ed<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aktu\u00e1ln\u00ed&nbsp;<strong>karant\u00e9nn\u00ed obdob\u00ed&nbsp;<\/strong>ur\u010dit\u011b net\u011b\u0161\u00ed nikoho.&nbsp;Mnoho lid\u00ed se dokonce pot\u00fdk\u00e1 s probl\u00e9mem, \u017ee se v karant\u00e9n\u011b&nbsp;<strong>stravuje nezdrav\u011b,&nbsp;<\/strong>nebo se p\u0159ej\u00edd\u00e1.&nbsp;\u010c\u00edm je to zp\u016fsobeno?&nbsp;Zjist\u011bte spolu s n\u00e1mi,&nbsp;<strong>pro\u010d j\u00edme v karant\u00e9n\u011b v\u00edce,&nbsp;<\/strong>a jak se vyhnout nadm\u011brn\u00e9mu p\u0159\u00edjmu kalori\u00ed v tomto obdob\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Emocionalni_stravovani\"><\/span><strong>E<\/strong>mocion\u00e1ln\u00ed stravov\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nej\u010dast\u011bj\u0161\u00edm d\u016fvodem pro\u010d j\u00edme, je&nbsp;<strong>uspokojen\u00ed na\u0161eho fyzick\u00e9ho hladu&nbsp;<\/strong>a dopln\u011bn\u00ed&nbsp;<strong>dostate\u010dn\u00e9ho mno\u017estv\u00ed energie.&nbsp;<\/strong>N\u011bkte\u0159\u00ed lid\u00e9 se v\u0161ak k&nbsp;jeden\u00ed p\u0159ikl\u00e1n\u011bj\u00ed i v obdob\u00ed nepohody, a pomoc\u00ed j\u00eddla se&nbsp;<strong>sna\u017e\u00ed sn\u00ed\u017eit stres.&nbsp;<\/strong>Takov\u00e9mu p\u0159ej\u00edd\u00e1n\u00ed \u0159\u00edk\u00e1me <strong>emocion\u00e1ln\u00ed stravov\u00e1n\u00ed.&nbsp;<\/strong>Negativn\u00ed emoce mohou v\u00e9st k pocitu emocion\u00e1ln\u00ed pr\u00e1zdnoty, a pr\u00e1v\u011b j\u00eddlo se pova\u017euje za zp\u016fsob, jak&nbsp;<strong>vyplnit tuto mezeru&nbsp;<\/strong>a vytvo\u0159it fale\u0161n\u00fd pocit ,,plnosti&#8221; nebo&nbsp;<strong>do\u010dasn\u00e9 celistvosti.&nbsp;<\/strong>Z\u0159ejm\u011b tento d\u016fvod je nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010dinou&nbsp;<strong>p\u0159ej\u00edd\u00e1n\u00ed&nbsp;<\/strong>v dob\u011b karant\u00e9ny.&nbsp;V tomto obdob\u00ed se toti\u017e v\u011bt\u0161ina lid\u00ed c\u00edt\u00ed&nbsp;<strong>nekomfortn\u011b, poci\u0165uje tlak, <\/strong>a\u0165 u\u017e ze strany zam\u011bstnavatele, rodiny nebo h\u016f\u0159e zvl\u00e1d\u00e1 soci\u00e1ln\u00ed distanc.&nbsp;Aby tyto negativn\u00ed emoce potla\u010dili, sna\u017e\u00ed se je&nbsp;<strong>zahnat pr\u00e1v\u011b j\u00eddlem.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nej\u010dast\u011bji se ve stresov\u00e9 situaci p\u0159ikl\u00e1n\u011bj\u00ed k&nbsp;<strong>nezdrav\u00fdm nebo vysoce kalorick\u00fdm j\u00eddl\u016fm a sladkostem.&nbsp;<\/strong>Nane\u0161t\u011bst\u00ed, z dlouhodob\u00e9ho hlediska se d\u00edky emocion\u00e1ln\u00edmu jeden\u00ed&nbsp;<strong>nebudete c\u00edtit \u0161\u0165astn\u011b,&nbsp;<\/strong>pr\u00e1v\u011b naopak.&nbsp;P\u0159ib\u00fdvaj\u00edc\u00ed kila zp\u016fsob\u00ed pocity viny \u010di dokonce sn\u00ed\u017e\u00ed va\u0161i sebed\u016fv\u011bru.&nbsp;Bez ohledu na to, jak se b\u011bhem karant\u00e9ny c\u00edt\u00edte, nemus\u00edte se uch\u00fdlit pouze k p\u0159ej\u00edd\u00e1n\u00ed.&nbsp;Pokud zjist\u00edte, co je&nbsp;<strong>spou\u0161t\u011b\u010dem va\u0161eho emocion\u00e1ln\u00edho hladu,&nbsp;<\/strong>m\u016f\u017eete se tak vyhnout nezdrav\u00e9mu stravov\u00e1n\u00ed. <span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/78635344_2569017856553245_2094344736360890368_o-min.jpg\" alt=\"Pro\u010d j\u00edme v karant\u00e9n\u011b v\u00edce?\" title=\"Pro\u010d j\u00edme v karant\u00e9n\u011b v\u00edce?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\"><strong>\u010cast\u00e9 p\u0159\u00ed\u010diny emocion\u00e1ln\u00edho jeden\u00ed<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>stres&nbsp;<\/strong>&#8211; v\u0161imli jste si n\u011bkdy na sob\u011b, \u017ee kdy\u017e jste ve stresov\u00e9 situaci, tak m\u00e1te chu\u0165 j\u00edst?&nbsp;Nen\u00ed to nic neobvykl\u00e9ho.&nbsp;B\u011bhem stresu, zvl\u00e1\u0161t\u011b pokud trp\u00edte chronick\u00fdmi stresov\u00fdmi stavy, produkuje va\u0161e t\u011blo vysok\u00e9 mno\u017estv\u00ed stresov\u00e9ho hormonu &#8211; kortizolu.&nbsp;Ten vyvol\u00e1v\u00e1 siln\u00e9 chut\u011b na sladk\u00e9, slan\u00e9, sma\u017een\u00e9 nebo dal\u0161\u00ed nezdrav\u00e9 potraviny, kter\u00e9 v\u00e1m dod\u00e1vaj\u00ed okam\u017eitou energii a zp\u016fsobuj\u00ed v\u00e1m pot\u011b\u0161en\u00ed.&nbsp;Pokud sv\u016fj stres nebudete zvl\u00e1dat, zvy\u0161uje se u v\u00e1s pravd\u011bpodobnost emo\u010dn\u00edho p\u0159ej\u00edd\u00e1n\u00ed.<\/li><li><strong>napl\u0148uje v\u00e1s emocemi&nbsp;<\/strong>&#8211; stravov\u00e1n\u00ed m\u016f\u017ee b\u00fdt skv\u011bl\u00fd zp\u016fsob, jak do\u010dasn\u011b uml\u010det nebo ,,utlumit&#8221; nep\u0159\u00edjemn\u00e9 emoce, v\u010detn\u011b hn\u011bvu, strachu, smutku, \u00fazkosti, osam\u011blosti a studu.&nbsp;I kdy\u017e je j\u00eddlo pouze do\u010dasn\u00fdm \u0159e\u0161en\u00edm, do ur\u010dit\u00e9 m\u00edry m\u016f\u017ee zaplnit pr\u00e1zdn\u00e1 m\u00edsta ve va\u0161em nitru a potla\u010dit tak negativn\u00ed emoce.<\/li><li><strong>nuda nebo pocity pr\u00e1zdnoty<\/strong>&nbsp;&#8211; nuda je nej\u010dast\u011bj\u0161\u00edm d\u016fvodem p\u0159ej\u00edd\u00e1n\u00ed.&nbsp;Pokud nav\u00edc ve sv\u00e9m nitru c\u00edt\u00edte pr\u00e1zdnotu, je to obvykle pr\u00e1v\u011b j\u00eddlo, kter\u00e9 oba tyto probl\u00e9my vy\u0159e\u0161\u00ed.&nbsp;Alespo\u0148 si to tedy mysl\u00edte.&nbsp;Jakmile se v\u0161ak naj\u00edte, tyto pocity se op\u011bt objev\u00ed a v\u00e1m nezbude nic jin\u00e9ho, ne\u017e se op\u011bt odebrat k ledni\u010dce.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>n\u00e1vyky z d\u011btstv\u00ed&nbsp;<\/strong>&#8211; pokud v\u00e1s v d\u011btstv\u00ed va\u0161i rodi\u010de za ka\u017ed\u00fd \u00faklid pokoje odm\u011bnili n\u011bjakou dobrotou nebo po ka\u017ed\u00e9m rozbit\u00ed kolena uchl\u00e1cholili sladkost\u00ed, je velmi pravd\u011bpodobn\u00e9, \u017ee jste si tuto zku\u0161enost s sebou p\u0159enesli i do dosp\u011bl\u00e9ho \u017eivota.&nbsp;P\u0159i ka\u017ed\u00e9 vypjat\u00e9 situaci nebo po ka\u017ed\u00e9m poveden\u00e9m po\u010dinu tud\u00ed\u017e rovn\u011b\u017e s\u00e1hnete po t\u011bchto odm\u011bn\u00e1ch.<\/li><li><strong>soci\u00e1ln\u00ed vlivy<\/strong>&nbsp;&#8211; emocion\u00e1ln\u00ed stravov\u00e1n\u00ed je \u010dasto spojeno i se soci\u00e1ln\u00edmi vlivy.&nbsp;Pokud se nach\u00e1z\u00edte ve skupin\u011b lid\u00ed, kte\u0159\u00ed si v restauraci objednaj\u00ed nezdrav\u00e9 j\u00eddlo, je velmi pravd\u011bpodobn\u00e9, \u017ee tak u\u010din\u00edte i vy.&nbsp;Je toti\u017e snadn\u00e9 nechat se strhnout davem.&nbsp;Z\u00e1rove\u0148, pokud se nach\u00e1z\u00edte ve skupin\u011b lid\u00ed, p\u0159i kter\u00fdch se nec\u00edt\u00edte komfortn\u011b, m\u016f\u017eete se p\u0159ej\u00eddat z d\u016fvodu nervozity. <span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mezi dal\u0161\u00ed faktory emocion\u00e1ln\u00edho stravov\u00e1n\u00ed pat\u0159\u00ed:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00fastup ze soci\u00e1ln\u00ed podpory v dob\u011b emocion\u00e1ln\u00ed nouze<\/li><li>ne\u00fa\u010dast na \u010dinnostech, kter\u00e9 by jinak mohly zm\u00edrnit stres \u010di smutek<\/li><li>neschopnost rozli\u0161it fyzick\u00fd a emocion\u00e1ln\u00ed hlad&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/93899011_2859671627487865_5340125704623226880_o-min.jpg\" alt=\"\u010cast\u00e9 p\u0159\u00ed\u010diny emocion\u00e1ln\u00edho jeden\u00ed\" width=\"843\" height=\"562\" title=\"Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny emocion\u00e1ln\u00edho jeden\u00ed\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Emocionalni_hlad_vs_fyzicky_hlad\"><\/span><strong>Emocion\u00e1ln\u00ed hlad vs. fyzick\u00fd hlad<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lid\u00e9 pot\u0159ebuj\u00ed j\u00eddlo, aby p\u0159e\u017eili.&nbsp;V rozvinut\u00fdch zem\u00edch se v\u0161ak \u010dasto setk\u00e1v\u00e1me s probl\u00e9mem, kdy neum\u00ed&nbsp;<strong>rozli\u0161it fyzick\u00fd hlad a emocion\u00e1ln\u00ed hlad.&nbsp;<\/strong>Existuje v\u0161ak n\u011bkolik tip\u016f, jak je rozpoznat a vyhnout se tak p\u0159ej\u00edd\u00e1n\u00ed.<span style=\"color: #ff6600;\">&nbsp;[1] [2] [3] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Emocion\u00e1ln\u00ed hlad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>objev\u00ed se n\u00e1hle a vy\u017eaduje okam\u017eit\u00e9 uspokojen\u00ed<\/li><li>tou\u017e\u00ed po speci\u00e1ln\u00edch potravin\u00e1ch &#8211; v\u011bt\u0161inou nezdrav\u00fdch, jako je pizza, sladkosti, burger<\/li><li>\u010dasto vede k nedostate\u010dn\u00e9mu p\u0159\u00edjmu podstatn\u00fdch \u017eivin<\/li><li>po sn\u011bden\u00ed nec\u00edt\u00edte spokojenost<\/li><li>nec\u00edt\u00edte pocit hladu v \u017ealudku, ale sp\u00ed\u0161e touhu<\/li><li>vyvol\u00e1v\u00e1 pocit l\u00edtosti, hn\u011bvu, viny \u010di studu&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Fyzick\u00fd hlad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>objevuje se postupn\u011b, nemus\u00ed b\u00fdt uspokojen okam\u017eit\u011b<\/li><li>je otev\u0159en\u00fd v\u00fdb\u011bru r\u016fzn\u00fdch potravin &#8211; jste schopni zvolit si zdravou alternativu<\/li><li>kdy\u017e jste pln\u00ed, fyzick\u00fd hlad se zastav\u00ed<\/li><li>nenut\u00ed v\u00e1s c\u00edtit se \u0161patn\u011b, naopak, uspokojuje v\u00e1s a c\u00edt\u00edte se dob\u0159e&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6937,87067\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_tedy_jime_ve_vypjatych_situacich_vice\"><\/span>Pro\u010d tedy j\u00edme ve vypjat\u00fdch situac\u00edch v\u00edce?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaj\u00edm\u00e1 v\u00e1s, pro\u010d tedy v karant\u00e9n\u011b sah\u00e1te po pizze, bramborov\u00fdch chipsech \u010di \u010dokol\u00e1d\u011b i n\u011bkolikr\u00e1t za den?&nbsp;Pokud toti\u017e&nbsp;<strong>poci\u0165ujete stres nebo strach,&nbsp;<\/strong>va\u0161e t\u011blo vy\u017eaduje&nbsp;<strong>vy\u0161\u0161\u00ed mno\u017estv\u00ed cukr\u016f, sacharid\u016f&nbsp;a tuk\u016f&nbsp;<\/strong>kv\u016fli rychl\u00e9mu pos\u00edlen\u00ed energie.&nbsp;Pr\u00e1v\u011b nezdrav\u00e9 potraviny tak v sob\u011b ukr\u00fdvaj\u00ed v\u0161echny tyto makronutrienty, kter\u00e9 v\u00e1s&nbsp;<strong>v dob\u011b nebezpe\u010d\u00ed a obav uklidn\u00ed.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To, co se z kr\u00e1tkodob\u00e9ho hlediska m\u016f\u017ee zd\u00e1t jako&nbsp;<strong>uspokojiv\u00e9 \u0159e\u0161en\u00ed,&nbsp;<\/strong>z dlouhodob\u00e9ho hlediska&nbsp;se&nbsp;<strong>st\u00e1v\u00e1 probl\u00e9mem.&nbsp;<\/strong>Pohodln\u00e9 stravov\u00e1n\u00ed, kdy ne\u0159e\u0161\u00edte kvalitu p\u0159ijat\u00fdch \u017eivin, v\u00e1s toti\u017e m\u016f\u017ee&nbsp;<strong>zachytit ve \u0161patn\u00e9m stravovac\u00edm cyklu,&nbsp;<\/strong>kter\u00fd zvy\u0161uje hladinu stresu, co\u017e vede k&nbsp;<strong>dal\u0161\u00edmu p\u0159ej\u00edd\u00e1n\u00ed&nbsp;<\/strong>\u010di z\u00e1va\u017en\u011bj\u0161\u00edm zdravotn\u00edm probl\u00e9m\u016fm, jako je nadv\u00e1ha, cukrovka, deprese \u010di chronick\u00e1 \u00fazkost. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem stresu p\u016fsob\u00ed mozek jako&nbsp;<strong>intern\u00ed nas\u00e1va\u010dka,&nbsp;<\/strong>kter\u00e1 pumpuje do na\u0161eho krevn\u00edho ob\u011bhu&nbsp;<strong>koktejl stresov\u00fdch hormon\u016f.&nbsp;<\/strong>V z\u00e1vislosti na tom n\u00e1sledn\u011b j\u00e1tra a svaly&nbsp;<strong>uvol\u0148uj\u00ed gluk\u00f3zu,&nbsp;<\/strong>kter\u00e1 dod\u00e1v\u00e1 va\u0161emu t\u011blu energii.&nbsp;V\u00fdzkumy ukazuj\u00ed, \u017ee gluk\u00f3za by m\u011bla b\u00fdt&nbsp;<strong>dopln\u011bna okam\u017eit\u011b po vypu\u0161t\u011bn\u00ed stresov\u00fdch hormon\u016f.&nbsp;<\/strong>\u010c\u00edm v\u00edce&nbsp;<strong>gluk\u00f3zy uvoln\u00edme v reakci na stres,&nbsp;<\/strong>t\u00edm v\u00edce hladov\u00ed se po n\u011bm budeme c\u00edtit.&nbsp;Jak jsme zm\u00ednili v\u00fd\u0161e, stresov\u00fd hormon kortizol zp\u016fsobuje chu\u0165 na&nbsp;<strong>nezdrav\u00e1 a sladk\u00e1 j\u00eddla,&nbsp;<\/strong>kv\u016fli \u010demu\u017e se v na\u0161em t\u011ble hromad\u00ed nadbyte\u010dn\u00e9 cukry a tuky, a my n\u00e1sledn\u011b p\u0159ib\u00edr\u00e1me na v\u00e1ze.&nbsp;Pokud tedy chcete b\u011bhem karant\u00e9ny&nbsp;<strong>zhubnout nebo si udr\u017eet dosavadn\u00ed v\u00e1hu,&nbsp;<\/strong>prvn\u00ed, na co byste se m\u011bli zam\u011b\u0159it, je pr\u00e1v\u011b va\u0161e&nbsp;<strong>emocion\u00e1ln\u00ed pohoda.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hunger-413685_1920-min.jpg\" alt=\"Pro\u010d j\u00edme b\u011bhem stresu v\u00edc?\" width=\"843\" height=\"562\" title=\"Pro\u010d j\u00edme b\u011bhem stresu v\u00edc?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_se_vyhnout_nezdravemu_prejidani\"><\/span>Jak se vyhnout nezdrav\u00e9mu p\u0159ej\u00edd\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e se zd\u00e1, \u017ee p\u0159ej\u00edd\u00e1n\u00ed se v&nbsp;<strong>karant\u00e9n\u011b prost\u011b ned\u00e1 vyhnout,&nbsp;<\/strong>nen\u00ed to pravda.&nbsp;Mnoho lid\u00ed m\u00e1 b\u011bhem karant\u00e9ny a pobytu doma&nbsp;<strong>mnohem v\u00edce \u010dasu na sebe,&nbsp;<\/strong>a to je pot\u0159eba pat\u0159i\u010dn\u011b vyu\u017e\u00edt.&nbsp;Vyzkou\u0161ejte&nbsp;<strong>n\u011bkter\u00e9 z&nbsp;tip\u016f od WHO&nbsp;<\/strong>(World Health Organization) a uvid\u00edte, \u017ee samota, stres a strach nemus\u00ed j\u00edt ruku v ruce se&nbsp;<strong>\u0161patn\u00fdmi stravovac\u00edmi n\u00e1vyky.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Pl\u00e1nov\u00e1n\u00ed j\u00eddel &#8211; spr\u00e1vn\u00fd timing<\/h3>\n\n\n\n<p>Pl\u00e1nov\u00e1n\u00ed j\u00eddel je&nbsp;<strong>popul\u00e1rn\u00ed zejm\u00e9na u profesion\u00e1ln\u00edch kulturist\u016f a sportovc\u016f.&nbsp;<\/strong>Jde v podstat\u011b o&nbsp;<strong>\u00famysln\u00e9 \u0159\u00edzen\u00ed p\u0159\u00edjmu makronutrient\u016f&nbsp;<\/strong>v z\u00e1vislosti na \u010dasu, s c\u00edlem podporovat zdrav\u00ed, posilovat v\u00fdkon, svalovou hmotu \u010di zajistit ztr\u00e1tu hmotnosti.&nbsp;Strategie na\u010dasov\u00e1n\u00ed p\u0159\u00edjmu potravy z\u00e1vis\u00ed na tom, jak si&nbsp;<strong>va\u0161e t\u011blo porad\u00ed s jednotliv\u00fdmi \u017eivinami v konkr\u00e9tn\u00edm \u010dasov\u00e9m obdob\u00ed.&nbsp;<\/strong>\u0160patn\u011b zvolen\u00e9 potraviny tak mohou zni\u010dit va\u0161e \u00fasil\u00ed v dosahov\u00e1n\u00ed va\u0161ich c\u00edl\u016f, jako je nap\u0159\u00edklad hubnut\u00ed.&nbsp;Nespr\u00e1vn\u00e9 stravovac\u00ed n\u00e1vyky m\u016f\u017ee zp\u016fsobit i&nbsp;<strong>nepravideln\u00fd j\u00eddeln\u00ed\u010dek,&nbsp;<\/strong>p\u0159\u00edpadn\u011b&nbsp;<strong>,,hladov\u011bn\u00ed&#8221;.&nbsp;<\/strong>(Pozn\u00e1mka: Samoz\u0159ejm\u011b&nbsp;<strong>nemluv\u00edme o p\u0159eru\u0161ovan\u00e9 hladovce,&nbsp;<\/strong>kter\u00e1 je c\u00edlen\u00e1 a \u00famysln\u011b omezuje p\u0159\u00edjem kalori\u00ed. Pokud chcete v\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kompletn\u00ed pr\u016fvodce p\u0159eru\u0161ovanou hladovkou<\/a>). Kdy\u017e cel\u00fd den nebudete nic j\u00edst, je pravd\u011bpodobn\u00e9, \u017ee ve\u010der se uch\u00fdl\u00edte k nezdrav\u00e9mu stravov\u00e1n\u00ed a p\u0159ej\u00edd\u00e1n\u00ed.&nbsp;\u0158e\u0161en\u00edm tedy nen\u00ed hladov\u011bt, ale j\u00edst pravideln\u011b, klidn\u011b i v&nbsp;<strong>men\u0161\u00edch porc\u00edch a ur\u010dit\u00fdch \u010dasov\u00fdch intervalech.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e9 je&nbsp;<strong>dodr\u017eovat pravidelnou stravu&nbsp;<\/strong>i ve stresov\u00e9m obdob\u00ed, kdy jste n\u00e1chyln\u011bj\u0161\u00ed na&nbsp;<strong>\u0161patn\u00e9 stravovac\u00ed n\u00e1vyky.&nbsp;<\/strong>Jakmile budete m\u00edt sv\u00e9&nbsp;<strong>stravov\u00e1n\u00ed pod kontrolou,&nbsp;<\/strong>zv\u00fd\u0161\u00ed se v\u00e1\u0161 metabolismus a&nbsp;<strong>dos\u00e1hnete pravideln\u00e9ho kalorick\u00e9ho p\u0159\u00edjmu,&nbsp;<\/strong>co\u017e bude m\u00edt za n\u00e1sledek udr\u017een\u00ed va\u0161\u00ed v\u00e1hy.&nbsp;<span style=\"color: #ff6600;\">[14] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To, kolikr\u00e1t za den si dop\u0159ejete j\u00eddlo, je jen a jen na v\u00e1s. Lid\u00e9, kte\u0159\u00ed pravideln\u011b sportuj\u00ed, si \u010dasto dop\u0159\u00e1vaj\u00ed <strong>5 a\u017e 6 plnohodnotn\u00fdch j\u00eddel denn\u011b. <\/strong>N\u011bkomu naopak sta\u010d\u00ed <strong>3 plnohodnotn\u00e1 j\u00eddla a 2 men\u0161\u00ed snacky <\/strong>v podob\u011b ovoce, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny <\/a>\u010di zdrav\u00fdch pamlsk\u016f. Na to, abyste zjistili, kolik j\u00eddla pot\u0159ebujete p\u0159ijmout, abyste pokryli v\u00e1\u0161 denn\u00ed kalorick\u00fd p\u0159\u00edjem, v\u00e1m poslou\u017e\u00ed <strong>kalorick\u00e9 tabulky nebo v\u00e1\u0161 osobn\u00ed stravovac\u00ed den\u00edk.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Poznejte sv\u00e9 stravovac\u00ed n\u00e1vyky v \u010dase karant\u00e9ny &#8211; stravovac\u00ed den\u00edk<\/h3>\n\n\n\n<p>Vytvo\u0159te si&nbsp;<strong>seznam sv\u00fdch stravovac\u00edch n\u00e1vyk\u016f&nbsp;<\/strong>a zjist\u011bte, v \u010dem spo\u010d\u00edv\u00e1 v\u00e1\u0161&nbsp;<strong>nejv\u011bt\u0161\u00ed probl\u00e9m v p\u0159ej\u00edd\u00e1n\u00ed.&nbsp;<\/strong>Po dobu n\u011bkolika dn\u00ed si na pap\u00edr&nbsp;<strong>zapi\u0161te tyto podstatn\u00e9 informace:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Co jste jedli<\/li><li>Kdy jste to jedli<\/li><li>Velikost porce<\/li><li>Nutri\u010dn\u00ed hodnoty j\u00eddla<\/li><li>Pocity a situace, kter\u00e9 v\u00e1s vedly k jeden\u00ed<\/li><li>Jak\u00e9 je \u010dasov\u00e9 rozmez\u00ed mezi jednotliv\u00fdmi j\u00eddly &#8211; je pravideln\u00e9?&nbsp;<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomoc\u00ed t\u011bchto&nbsp;<strong>z\u00e1kladn\u00edch bod\u016f&nbsp;<\/strong>dok\u00e1\u017eete zjistit, jak vypad\u00e1 va\u0161e stravov\u00e1n\u00ed.&nbsp;Pokud to uvid\u00edte na pap\u00ed\u0159e, sami si uv\u011bdom\u00edte, kolik&nbsp;<strong>zbyte\u010dn\u00fdch kalori\u00ed do sebe dok\u00e1\u017eete za den dostat.&nbsp;<\/strong>Mo\u017en\u00e1 p\u0159ijdete na to, \u017ee&nbsp;<strong>nej\u010dast\u011bji mls\u00e1te pr\u00e1v\u011b b\u011bhem ve\u010dern\u00edho sledov\u00e1n\u00ed televize&nbsp;<\/strong>nebo b\u011bhem pracovn\u00ed doby.&nbsp;Po\u0159\u00e1dn\u011b si v\u0161\u00edmejte, jak\u00e9 jste m\u011bli&nbsp;<strong>pocity p\u0159i jeden\u00ed,&nbsp;<\/strong>zda jste se c\u00edtili vystresovan\u00ed, smutn\u00ed nebo naopak \u0161\u0165astn\u00ed.&nbsp;Je d\u016fle\u017eit\u00e9 v\u011bd\u011bt, jak\u00e9&nbsp;<strong>emoce poh\u00e1n\u011bj\u00ed v\u00e1\u0161 emocion\u00e1ln\u00ed hlad,&nbsp;<\/strong>a n\u00e1sledn\u011b se zamyslet nad t\u00edm, jak se&nbsp;<strong>s nimi vypo\u0159\u00e1dat jinak.&nbsp;<\/strong><span style=\"color: #ff6600;\">[13] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vytvo\u0159te si n\u00e1kupn\u00ed seznam &#8211; nakupte pouze to, co pot\u0159ebujete<\/h3>\n\n\n\n<p>Setkali jste se u\u017e se situac\u00ed, \u017ee jste \u0161li do obchodu a&nbsp;<strong>nakoupili jste ka\u017edou nezdravou v\u011bc,&nbsp;<\/strong>kterou jste vid\u011bli?&nbsp;Takov\u00e9&nbsp;<strong>n\u00e1kupn\u00ed chov\u00e1n\u00ed&nbsp;<\/strong>m\u00e1me v\u011bt\u0161inou v dob\u011b, kdy nav\u0161t\u011bvujeme potraviny hladov\u00ed nebo bez&nbsp;<strong>p\u0159ipraven\u00e9ho n\u00e1kupn\u00edho seznamu.&nbsp;<\/strong>B\u011bhem karant\u00e9ny se nav\u00edc uchylujeme k n\u00e1kupu&nbsp;<strong>m\u00e9n\u011b zdrav\u00fdch potravin,&nbsp;<\/strong>jako jsou sladkosti, chipsy \u010di polotovary, z toho d\u016fvodu, abychom m\u011bli co mlsat k ve\u010dern\u00edmu filmu nebo&nbsp;<strong>prost\u011b zabili \u010das.&nbsp;<\/strong>Abyste se takov\u00e9mu chov\u00e1n\u00ed vyhnuli, m\u011bli byste si&nbsp;<strong>p\u0159edem p\u0159ipravit n\u00e1kupn\u00ed seznam,&nbsp;<\/strong>kter\u00fd by sest\u00e1val skute\u010dn\u011b pouze z&nbsp;<strong>pot\u0159ebn\u00fdch a nutri\u010dn\u011b vyv\u00e1\u017een\u00fdch potravin.&nbsp;<\/strong>Porozhl\u00e9dn\u011bte se, jak\u00e9 potraviny u\u017e doma m\u00e1te, abyste je nekoupili v\u00edcekr\u00e1t a&nbsp;<strong>vyhnuli se zbyte\u010dn\u00e9mu pl\u00fdtv\u00e1n\u00ed.&nbsp;<\/strong>P\u0159\u00edpadn\u011b si zkuste koupit potraviny s&nbsp;<strong>ni\u017e\u0161\u00ed trvanlivost\u00ed,&nbsp;<\/strong>a uniknete tak&nbsp;<strong>no\u010dn\u00edm n\u00e1jezd\u016fm do ledni\u010dky.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/girl-4181395_1920-min.jpg\" alt=\"Poznejte sv\u00e9 stravovac\u00ed n\u00e1vyky\" width=\"843\" height=\"562\" title=\"Poznejte sv\u00e9 stravovac\u00ed n\u00e1vyky\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vyu\u017eijte don\u00e1\u0161ku potravin<\/h3>\n\n\n\n<p>Dal\u0161\u00ed zp\u016fsob, jak se vyhnout&nbsp;<strong>nadm\u011brn\u00fdm a zbyte\u010dn\u00fdm z\u00e1sob\u00e1m nepot\u0159ebn\u00fdch potravin.&nbsp;<\/strong>Pokud se toti\u017e uch\u00fdl\u00edte k&nbsp;<strong>online n\u00e1kupu a don\u00e1\u0161ce potravin,&nbsp;m\u016f\u017eete <\/strong>si&nbsp;<strong>strategicky p\u0159edem vybrat potraviny,&nbsp;<\/strong>kter\u00e9 skute\u010dn\u011b pot\u0159ebujete.&nbsp;Vyhnete se tak i marketingov\u00fdm taktik\u00e1m, kter\u00e9 na v\u00e1s maj\u00ed p\u0159ipravena n\u00e1kupn\u00ed centra.&nbsp;Hned u vchodu na v\u00e1s v\u011bt\u0161inou \u010dek\u00e1&nbsp;<strong>zlevn\u011bn\u00e9 zbo\u017e\u00ed,&nbsp;<\/strong>kter\u00e9mu se prost\u011b ned\u00e1 odolat.&nbsp;P\u0159i online n\u00e1kupu se tomuto trendu m\u016f\u017eete vyhnout jedin\u00fdm klikem a&nbsp;<strong>zam\u00ed\u0159it do kategori\u00ed,&nbsp;<\/strong>kter\u00e9 skute\u010dn\u011b pot\u0159ebujete.&nbsp;Jde o stejn\u00fd princip, jako kdybyste&nbsp;<strong>do obchodu ve\u0161li s p\u0159edem p\u0159ipraven\u00fdm n\u00e1kupn\u00edm seznam,&nbsp;<\/strong>av\u0161ak s jednou v\u00fdjimkou.&nbsp;Na e-shopu v\u00e1s nap\u0159\u00edklad nem\u016f\u017ee zastihnout&nbsp;<strong>v\u016fn\u011b \u010derstv\u00fdch sladk\u00fdch dobrot&nbsp;<\/strong>p\u0159\u00edmo z pece, kter\u00e1 by v\u00e1s v obchod\u011b podn\u00edtila k dal\u0161\u00edmu n\u00e1kupu.&nbsp;Nav\u00edc v dob\u011b korony a jin\u00fdch karant\u00e9nn\u00edch situac\u00ed je&nbsp;<strong>n\u00e1kup p\u0159es internet mnohem bezpe\u010dn\u011bj\u0161\u00ed alternativou.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Up\u0159ednost\u0148ujte \u010derstv\u00e9 potraviny<\/h3>\n\n\n\n<p>\u010cerstv\u00e9 potraviny v sob\u011b ukr\u00fdvaj\u00ed&nbsp;<strong>plnohodnotn\u00fd v\u00fd\u017eivov\u00fd profil.&nbsp;<\/strong>Maj\u00ed dostatek l\u00e1tek, kter\u00e9 n\u00e1\u0161&nbsp;<strong>organismus pot\u0159ebuje pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed.&nbsp;<\/strong>A\u0165 u\u017e se jedn\u00e1 o \u010derstvou zeleninu, ovoce \u010di \u017eivo\u010di\u0161n\u00e9 produkty, oproti trvanliv\u00fdm potravin\u00e1m jim&nbsp;<strong>chyb\u00ed konzerva\u010dn\u00ed l\u00e1tky,&nbsp;<\/strong>a proto maj\u00ed nejv\u00edce v\u00fd\u017eivn\u00fdch l\u00e1tek, vitam\u00edn\u016f a miner\u00e1l\u016f.&nbsp;Stejn\u00fd \u00fa\u010dinek m\u016f\u017ee m\u00edt&nbsp;<strong>mra\u017een\u00e9 \u010di su\u0161en\u00e9 ovoce a zelenina,&nbsp;<\/strong>kter\u00e9 sv\u00fdm zpracov\u00e1n\u00edm sice p\u0159ich\u00e1zej\u00ed o p\u0159ebyte\u010dnou vodu, ale&nbsp;<strong>d\u016fle\u017eit\u00e9 l\u00e1tky jim z\u016fst\u00e1vaj\u00ed.<\/strong><span style=\"color: #ff6600;\">&nbsp;[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">P\u0159ipravte si dom\u00e1c\u00ed j\u00eddla<\/h3>\n\n\n\n<p>Za b\u011b\u017en\u00fdch okolnost\u00ed, kdy chod\u00edte do pr\u00e1ce, vezete d\u011bti do \u0161koly, nebo s nimi tr\u00e1v\u00edte \u010das mimo\u0161koln\u00edmi aktivitami, m\u00e1te na&nbsp;<strong>p\u0159\u00edpravu dom\u00e1c\u00edch j\u00eddel m\u00e9n\u011b \u010dasu.&nbsp;<\/strong>V obdob\u00ed karant\u00e9ny m\u00e1 v\u0161ak v\u011bt\u0161ina lid\u00ed najednou mnohem v\u00edce \u010dasu.&nbsp;Ten m\u016f\u017eete vyu\u017e\u00edt nap\u0159\u00edklad i na&nbsp;<strong>p\u0159\u00edpravu chutn\u00fdch dom\u00e1c\u00edch pokrm\u016f&nbsp;<\/strong>a vym\u011bnit je za restaura\u010dn\u00ed stravu \u010di polotovary.&nbsp;Na internetu m\u016f\u017eete naj\u00edt&nbsp;<strong>mno\u017estv\u00ed chutn\u00fdch&nbsp;<a title=\"Fitness recepty GymBeam\" href=\"https:\/\/gymbeam.cz\/blog\/recepty\/\" target=\"_blank\" rel=\"noopener noreferrer\">fitness recept\u016f<\/a>,<\/strong> kter\u00e9 si m\u016f\u017eete p\u0159ipravit.&nbsp;Vyu\u017eijte tak\u00e9 svou fantazii a&nbsp;<strong>experimentujte nap\u0159\u00edklad s nov\u00fdmi&nbsp;<a title=\"P\u0159\u00edsady na va\u0159en\u00ed GymBeam\" href=\"https:\/\/gymbeam.cz\/prisady-na-vareni\" target=\"_blank\" rel=\"noopener noreferrer\">p\u0159\u00edsadami<\/a> na va\u0159en\u00ed.&nbsp;<\/strong>J\u00eddlo, kter\u00e9 si p\u0159iprav\u00edte vlastnoru\u010dn\u011b, chutn\u00e1 ur\u010dit\u011b l\u00e9pe a nav\u00edc se ujist\u00edte, \u017ee&nbsp;<strong>porce p\u0159ed v\u00e1mi spl\u0148uje v\u0161echna krit\u00e9ria zdrav\u00e9ho stravov\u00e1n\u00ed.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7] <\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/83290180_2668221889966174_1118130899414679552_o-min.jpg\" alt=\"D\u00e1vejte pozor na velikost porc\u00ed a pl\u00e1nov\u00e1n\u00ed j\u00eddel\" title=\"D\u00e1vejte pozor na velikost porc\u00ed a pl\u00e1nov\u00e1n\u00ed j\u00eddel\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">D\u00e1vejte pozor na velikost porc\u00ed<\/h3>\n\n\n\n<p><strong>Zdrav\u00e1 a nutri\u010dn\u011b vyv\u00e1\u017een\u00e1 strava&nbsp;<\/strong>je z\u00e1klad pro udr\u017een\u00ed v\u00e1hy \u010di dokonce hubnut\u00ed, ale ani s n\u00ed by se to nem\u011blo p\u0159eh\u00e1n\u011bt.&nbsp;Konkr\u00e9tn\u011b byste si, stejn\u011b jako u v\u0161ech jin\u00fdch j\u00eddlech, m\u011bli&nbsp;<strong>d\u00e1vat pozor na velikost porce,&nbsp;<\/strong>kterou konzumujete.&nbsp;P\u0159edpokl\u00e1d\u00e1 se, \u017ee&nbsp;<strong>p\u0159\u00edli\u0161 velk\u00e1 porce p\u0159isp\u00edv\u00e1 k p\u0159ej\u00edd\u00e1n\u00ed&nbsp;<\/strong>a ne\u017e\u00e1douc\u00edmu p\u0159\u00edr\u016fstku hmotnosti.&nbsp;Kontrola porc\u00ed proto m\u016f\u017ee pomoci&nbsp;<strong>zabr\u00e1nit p\u0159ej\u00edd\u00e1n\u00ed v karant\u00e9n\u011b.&nbsp;<\/strong>Jak na to?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>pou\u017eijte men\u0161\u00ed tal\u00ed\u0159<\/li><li>ned\u00e1vejte v\u0161e na jednu hromadu, ud\u011blejte si na tal\u00ed\u0159i hrom\u00e1dky z jednotliv\u00fdch potravin<\/li><li>vyu\u017eijte svou dla\u0148 jako odm\u011brku pro jednotliv\u00e9 potraviny<\/li><li>pokud si j\u00eddlo objedn\u00e1v\u00e1te, poproste o polovi\u010dn\u00ed porci<\/li><li>p\u0159ed j\u00eddlem vypijte sklenici vody &#8211; zapln\u00ed v\u00e1m \u017ealudek a vy tak sn\u00edte m\u00e9n\u011b<\/li><li>jezte pomalu &#8211; pak se m\u016f\u017ee st\u00e1t, \u017ee se v\u00e1m na tal\u00ed\u0159i j\u00eddlo zv\u00fd\u0161\u00ed, proto\u017ee se u\u017e budete c\u00edtit pln\u00ed<\/li><li>po\u010d\u00edtejte si kalorie pomoc\u00ed kalorick\u00fdch tabulek &#8211; tak budete v\u011bd\u011bt, kolik jak\u00e9 potraviny m\u016f\u017eete pou\u017e\u00edt&nbsp;<span style=\"color: #ff6600;\">[7] [8]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Omezte p\u0159\u00edjem cukru a sacharid\u016f<\/h3>\n\n\n\n<p>Cukr a p\u0159\u00edli\u0161n\u00e9 mno\u017estv\u00ed sacharid\u016f ve strav\u011b je nejb\u011b\u017en\u011bj\u0161\u00edm d\u016fvodem, pro\u010d doch\u00e1z\u00ed k&nbsp;<strong>nadm\u011brn\u00e9mu nab\u00edr\u00e1n\u00ed hmotnosti a obezit\u011b.&nbsp;<\/strong>Ka\u017ed\u00fd&nbsp;<strong>gram sacharid\u016f obsahuje a\u017e 4 kalorie,&nbsp;<\/strong>p\u0159i\u010dem\u017e mnoh\u00e9 potraviny, jako chl\u00e9b, pe\u010divo, r\u00fd\u017ee, obsahuj\u00ed des\u00edtky gram\u016f sacharid\u016f, kter\u00e9 v\u00e1m mohou p\u0159idat i&nbsp;<strong>n\u011bkolik stovek kalori\u00ed.&nbsp;<\/strong>Konzumace&nbsp;<strong>p\u0159\u00edli\u0161 velk\u00e9ho mno\u017estv\u00ed sacharid\u016f&nbsp;<\/strong>m\u016f\u017ee tak\u00e9&nbsp;<strong>negativn\u011b ovlivnit hladinu cukru v krvi.&nbsp;<\/strong>Ta norm\u00e1ln\u011b slou\u017e\u00ed jako zdroj energie pro va\u0161e t\u011blo.&nbsp;Av\u0161ak p\u0159ij\u00edm\u00e1n\u00ed p\u0159\u00edli\u0161 velk\u00e9ho mno\u017estv\u00ed rafinovan\u00fdch sacharid\u016f \u010di cukr\u016f m\u016f\u017ee zp\u016fsobit v\u00fdrazn\u00fd n\u00e1r\u016fst hladiny cukru v krvi.&nbsp;T\u011blo se tomuto zvy\u0161ov\u00e1n\u00ed br\u00e1n\u00ed tvorbou protil\u00e1tek, a tak do ob\u011bhu&nbsp;<strong>vypou\u0161t\u00ed hormony,&nbsp;<\/strong>kter\u00e9 slou\u017e\u00ed k jeho sn\u00ed\u017een\u00ed.&nbsp;Tento proces v\u0161ak&nbsp;<strong>zp\u016fsobuje pocity \u00fanavy a hladu,&nbsp;<\/strong>co\u017e vede k n\u00e1sledn\u00e9mu p\u0159ej\u00edd\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>WHO proto doporu\u010duje, aby v\u00e1\u0161&nbsp;<strong>denn\u00ed p\u0159\u00edjem cukr\u016f tvo\u0159ilo pouze 5% voln\u00fdch cukr\u016f,&nbsp;<\/strong>co\u017e je p\u0159ibli\u017en\u011b 6 \u010dajov\u00fdch l\u017ei\u010dek rafinovan\u00e9ho cukru.&nbsp;Ten obsahuje&nbsp;<strong>vysok\u00e9 mno\u017estv\u00ed kalori\u00ed,&nbsp;<\/strong>ale \u017e\u00e1dn\u00e9 jin\u00e9 v\u00fd\u017eivn\u00e9 l\u00e1tky, proto nem\u00e1 p\u0159\u00ednos pro lidsk\u00fd organismus.&nbsp;Ostatn\u00ed p\u0159ijat\u00e9 cukry by m\u011bly poch\u00e1zet z&nbsp;<strong>\u010derstv\u00fdch potravin, jako je ovoce \u010di zelenina.&nbsp;<\/strong><span style=\"color: #ff6600;\">[7] [9]<\/span> Um\u011bl\u00e9 sirupy \u010di sladk\u00e9 vody byste tak m\u011bli nahradit&nbsp;<strong>100% \u010derstv\u00fdmi \u0161\u0165\u00e1vami,&nbsp;<\/strong>a chu\u0165 na sladk\u00e9 byste m\u011bli zahnat&nbsp;<strong>dom\u00e1c\u00edmi dezerty ze zdrav\u00fdch ingredienc\u00ed,&nbsp;<\/strong>jako je nap\u0159\u00edklad&nbsp;<a title=\"Proteiny GymBeam\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a>. Rafinovan\u00fd cukr vyzkou\u0161ejte nahradit&nbsp;<strong>p\u0159\u00edrodn\u00edmi sladidly,&nbsp;<\/strong>jako med,&nbsp;<a href=\"https:\/\/gymbeam.cz\/agave-sirup-350-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ag\u00e1ve sirup<\/a>, <a title=\"Erythritol GymBeam\" href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">erythritol<\/a> \u010di <a title=\"Xylitol GymBeam\" href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">xylitol<\/a>. Pokud chcete v\u011bd\u011bt v\u00edce o zdrav\u00fdch n\u00e1hrad\u00e1ch cukru, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek&nbsp;<a title=\"N\u00e1hrady cukru - kter\u00e9 sladidlo je pro v\u00e1s nejvhodn\u011bj\u0161\u00ed?\" href=\"https:\/\/gymbeam.cz\/blog\/nahrady-cukru-ktere-sladidlo-je-pro-vas-nejvhodnejsi\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">N\u00e1hrady cukru &#8211; kter\u00e9 sladidlo je pro v\u00e1s nejvhodn\u011bj\u0161\u00ed?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Omezte p\u0159\u00edjem tuk\u016f<\/h3>\n\n\n\n<p>Nadm\u011brn\u00e9 u\u017e\u00edv\u00e1n\u00ed tuku je spojeno se&nbsp;<strong>vznikem mnoha nep\u0159\u00edjemn\u00fdch nemoc\u00ed,&nbsp;<\/strong>jako je cukrovka, obezita a kardiovaskul\u00e1rn\u00ed probl\u00e9my.&nbsp;Je v\u0161ak pot\u0159eba rozeznat, kter\u00fd tuk je pro n\u00e1s&nbsp;<strong>skute\u010dn\u011b nebezpe\u010dn\u00fd.&nbsp;<\/strong>Zn\u00e1me dva druhy tuk\u016f:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>nasycen\u00e9 mastn\u00e9 kyseliny&nbsp;<\/strong>&#8211; ,,nezdrav\u00e9&#8221; tuky &#8211; zvy\u0161uj\u00ed hladinu LDL ,,\u0161patn\u00e9ho&#8221; cholesterolu<\/li><li><strong>nenasycen\u00e9 mastn\u00e9 kyseliny<\/strong>&nbsp;&#8211; ,,zdrav\u00e9&#8221; tuky &#8211; sni\u017euj\u00ed hladinu cholesterolu&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkter\u00e9 studie nazna\u010duj\u00ed, \u017ee&nbsp;<strong>konzumace potravin s vysok\u00fdm obsahem tuku m\u016f\u017ee podn\u011bcovat k p\u0159ej\u00edd\u00e1n\u00ed<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[15]<\/span> Je to zp\u016fsobeno t\u00edm, \u017ee se b\u011bhem jeden\u00ed tu\u010dn\u00fdch j\u00eddel v na\u0161em t\u011ble&nbsp;<strong>uvol\u0148uje hormon dopamin,&nbsp;<\/strong>kter\u00fd pom\u00e1h\u00e1 kontrolovat mozkov\u00fd syst\u00e9m odm\u011bn a centra pot\u011b\u0161en\u00ed.&nbsp;Pr\u00e1v\u011b kv\u016fli tomuto hormonu prost\u011b v&nbsp;jeden\u00ed pokra\u010dujeme a&nbsp;<strong>p\u0159ej\u00edd\u00e1me se.&nbsp;<\/strong><span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>WHO proto doporu\u010duje omezit celkov\u00fd p\u0159\u00edjem tuk\u016f na&nbsp;<strong>m\u00e9n\u011b ne\u017e 30% celkov\u00e9ho p\u0159\u00edjmu energie,&nbsp;<\/strong>z \u010deho\u017e nejv\u00fd\u0161e 10% by m\u011blo poch\u00e1zet z nasycen\u00fdch tuk\u016f.&nbsp;K dosa\u017een\u00ed tohoto c\u00edle byste se tedy m\u011bli uch\u00fdlit k&nbsp;<strong>p\u0159\u00edprav\u011b j\u00eddla, kter\u00e9 neobsahuje \u017e\u00e1dn\u00fd tuk, nebo pouze minimum.&nbsp;<\/strong>Sma\u017een\u00e1 j\u00eddla proto nahra\u010fte grilovan\u00fdmi, du\u0161en\u00fdmi \u010di va\u0159en\u00fdmi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud je to nutn\u00e9, na va\u0159en\u00ed pou\u017eijte pouze mal\u00e9 mno\u017estv\u00ed nenasycen\u00fdch olej\u016f, jako je nap\u0159\u00edklad <strong>\u0159epkov\u00fd, olivov\u00fd nebo slune\u010dnicov\u00fd olej. <\/strong>Preferujte potraviny, kter\u00e9 obsahuj\u00ed zdrav\u00e9 zdroje nenasycen\u00fdch tuk\u016f, jako jsou <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" target=\"_blank\" aria-label=\"ryby (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a> a <a title=\"O\u0159echy a sem\u00ednka GymBeam\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noopener noreferrer\">o\u0159echy<\/a>. Sni\u017ete p\u0159\u00edjem potravin, jako je \u010derven\u00e9 a tu\u010dn\u00e9 maso, m\u00e1slo a ml\u00e9\u010dn\u00e9 v\u00fdrobky s vysok\u00fdm obsahem nezdrav\u00e9ho tuku, <strong>palmov\u00fd olej a s\u00e1dlo.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abyste zjistili, kter\u00e9 potraviny jsou pro v\u00e1s ty spr\u00e1vn\u00e9, p\u0159e\u010dt\u011bte si jejich&nbsp;<strong>nutri\u010dn\u00ed hodnoty a slo\u017een\u00ed.&nbsp;<\/strong>Pokud n\u011bkter\u00e9 potraviny neobsahuj\u00ed informace o slo\u017een\u00ed, vyhn\u011bte se takov\u00fdm, kter\u00e9 zaru\u010den\u011b&nbsp;<strong>obsahuj\u00ed transmastn\u00e9 kyseliny,&nbsp;<\/strong>jako sma\u017een\u00e1 j\u00eddla &#8211; koblihy, pe\u010divo \u010di pizza.&nbsp;Tyto kyseliny mohou&nbsp;<strong>zvy\u0161ovat hladinu LDL cholesterolu,&nbsp;<\/strong>zn\u00e1m\u00e9ho tak\u00e9 jako ,,\u0161patn\u00fd&#8221; cholesterol, a z\u00e1rove\u0148 mohou tak\u00e9&nbsp;<strong>potla\u010dit hladiny lipoprotein\u016f&nbsp;<\/strong>s vysokou hustotou (HDL) nebo ,,dobr\u00fd&#8221; cholesterol.&nbsp;<span style=\"color: #ff6600;\">[7] [10]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/78846135_2569047706550260_8413134419333742592_o-min.jpg\" alt=\"B\u011bhem karant\u00e9ny omezte p\u0159\u00edjem tuk\u016f\" width=\"843\" height=\"562\" title=\"B\u011bhem karant\u00e9ny omezte p\u0159\u00edjem tuk\u016f\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Z\u016fsta\u0148te hydratovan\u00ed<\/h3>\n\n\n\n<p>Spr\u00e1vn\u00e1 hydratace je d\u016fle\u017eit\u00e1 pro&nbsp;<strong>udr\u017een\u00ed optim\u00e1ln\u00edho zdrav\u00ed&nbsp;<\/strong>a spr\u00e1vn\u00e9 fungov\u00e1n\u00ed org\u00e1n\u016f.&nbsp;Voda se naz\u00fdv\u00e1 tak\u00e9 ,,esenc\u00ed \u017eivota&#8221;, proto\u017ee bez n\u00ed \u010dlov\u011bk&nbsp;<strong>dok\u00e1\u017ee p\u0159e\u017e\u00edt pouze n\u011bkolik dn\u00ed.&nbsp;<\/strong>Mo\u017en\u00e1 jste se ji\u017e setkali s tvrzen\u00edm:&nbsp;<em>,,hlad je p\u0159evle\u010den\u00e1 \u017e\u00edze\u0148&#8221;<\/em>, a do ur\u010dit\u00e9 m\u00edry je to i pravda.&nbsp;Dodr\u017eov\u00e1n\u00edm&nbsp;<strong>spr\u00e1vn\u00e9 hydratace se m\u016f\u017eete vyhnout p\u0159ej\u00edd\u00e1n\u00ed.&nbsp;<\/strong>Pokud do sv\u00e9ho t\u011bla dostanete optim\u00e1ln\u00ed d\u00e1vku vody, v\u00e1\u0161 \u017ealudek tak bude&nbsp;<strong>poci\u0165ovat men\u0161\u00ed n\u00e1tlak.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7] [11] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pamatujte v\u0161ak na to, \u017ee nejlep\u0161\u00ed zp\u016fsob, jak do sv\u00e9ho t\u011bla dostat pot\u0159ebnou d\u00e1vku tekutin, je&nbsp;<strong>pit\u00ed \u010dist\u00e9 vody.&nbsp;<\/strong>Pokud nav\u00edc budete p\u00edt vodu p\u0159\u00edmo z kohoutku a up\u0159ednostn\u00edte ji p\u0159ed balenou vodou,&nbsp;<strong>pom\u016f\u017eete tak i \u017eivotn\u00edmu prost\u0159ed\u00ed.&nbsp;<\/strong>Rozhodn\u011b byste v\u0161ak&nbsp;<strong>\u017e\u00edze\u0148 nem\u011bli hasit pomoc\u00ed slazen\u00fdch n\u00e1poj\u016f.&nbsp;<\/strong>Krom\u011b \u010dist\u00e9 vody, kter\u00e1&nbsp;<strong>neobsahuje \u017e\u00e1dn\u00e9 kalorie,&nbsp;<\/strong>je skv\u011bl\u00fdm zdrojem tekutin i&nbsp;<strong>\u010derstv\u00e9 ovoce a zelenina.&nbsp;<\/strong>Pokud v\u00e1m \u010dist\u00e1 voda nechutn\u00e1, zkuste si ji&nbsp;<strong>dochutit \u0161\u0165\u00e1vou z citr\u00f3nu, mra\u017een\u00fdm ovocem nebo m\u00e1tou.&nbsp;<\/strong>Vyvarovat byste se m\u011bli i pit\u00ed&nbsp;<strong>siln\u00fdch <a href=\"https:\/\/gymbeam.cz\/kofein\" class=\"ek-link\">kofeinov\u00fdch<\/a> k\u00e1v \u010di \u010daj\u016f,&nbsp;<\/strong>kter\u00e9 mohou zp\u016fsobit dehydrataci.&nbsp;<span style=\"color: #ff6600;\">[7] [11]<\/span> V\u00edce se o spr\u00e1vn\u00e9 hydrataci a jej\u00edch v\u00fdhod\u00e1ch do\u010dtete v \u010dl\u00e1nku&nbsp;<a title=\"Hydratace p\u0159ed, b\u011bhem, po tr\u00e9ninku a jak se vyhnout dehydrataci\" href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hydratace p\u0159ed, b\u011bhem, po tr\u00e9ninku a jak se vyhnout dehydrataci<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/93950656_2848216495300045_514560803165175808_o-min.jpg\" alt=\"Spr\u00e1vn\u00e1 hydratace je d\u016fle\u017eit\u00e1 pro udr\u017een\u00ed optim\u00e1ln\u00edho zdrav\u00ed\" width=\"843\" height=\"562\" title=\"Spr\u00e1vn\u00e1 hydratace je d\u016fle\u017eit\u00e1 pro udr\u017een\u00ed optim\u00e1ln\u00edho zdrav\u00ed\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vyhn\u011bte se alkoholu, nebo alespo\u0148 sni\u017ete jeho spot\u0159ebu<\/h3>\n\n\n\n<p>Nejen\u017ee je alkohol omamn\u00e1 l\u00e1tka, je tak\u00e9&nbsp;<strong>pln\u00fd pr\u00e1zdn\u00fdch kalori\u00ed a cukr\u016f.&nbsp;<\/strong>To znamen\u00e1, \u017ee alkohol zp\u016fsobuje&nbsp;<strong>nadm\u011brn\u00e9 nab\u00edr\u00e1n\u00ed hmotnosti,&nbsp;<\/strong>ba co v\u00edc, oslabuje imunitn\u00ed syst\u00e9m.&nbsp;U\u017e\u00edv\u00e1n\u00ed alkoholu a obzvl\u00e1\u0161t\u011b pravideln\u00e9 u\u017e\u00edv\u00e1n\u00ed tud\u00ed\u017e oslabuje schopnost va\u0161eho t\u011bla vyrovnat se s&nbsp;infek\u010dn\u00edmi nemocemi, v\u010detn\u011b&nbsp;<strong>COVID-19.<\/strong><span style=\"color: #ff6600;\">&nbsp;[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeliko\u017e je alkohol&nbsp;<strong>psychoaktivn\u00ed l\u00e1tka,&nbsp;<\/strong>m\u016f\u017ee zp\u016fsobit i&nbsp;<strong>zm\u011bnu va\u0161eho psychick\u00e9ho stavu&nbsp;<\/strong>a n\u00e1lady.&nbsp;Po jeho po\u017eit\u00ed se tak v karant\u00e9n\u011b m\u016f\u017eete&nbsp;<strong>c\u00edtit podr\u00e1\u017ed\u011bn\u00ed a smutn\u00ed,&nbsp;<\/strong>co\u017e vede ke zvy\u0161ov\u00e1n\u00ed rizika vzniku&nbsp;<strong>deprese, \u00fazkosti, strachu, paniky a stresu.&nbsp;<\/strong>Jak jsme zm\u00ednili v\u00fd\u0161e, pr\u00e1v\u011b tyto stavy zp\u016fsobuj\u00ed&nbsp;<strong>nadm\u011brn\u00e9 p\u0159ej\u00edd\u00e1n\u00ed a \u0161patn\u00fd \u00fasudek ve v\u00fdb\u011bru potravin.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[7] [11]<\/span> V\u00edce se o \u00fa\u010dinc\u00edch alkoholu do\u010dtete v \u010dl\u00e1nku&nbsp;<a title=\"Jak ovliv\u0148uje alkohol na hubnut\u00ed, regeneraci a r\u016fst sval\u016f?\" href=\"https:\/\/gymbeam.cz\/blog\/vliv-alkoholu-na-hubnuti-regeneraci-rust-svalu\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jak ovliv\u0148uje alkohol hubnut\u00ed, regeneraci a r\u016fst sval\u016f?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Karant\u00e9na a nucen\u00e1 dom\u00e1c\u00ed izolace&nbsp;<\/strong>rozhodn\u011b nen\u00ed \u017e\u00e1dn\u00e1 proch\u00e1zka r\u016f\u017eovou zahradou.&nbsp;V ka\u017ed\u00e9 tm\u011b se v\u0161ak najde i kousek sv\u011btla, a proto byste si&nbsp;<strong>pobyt doma m\u011bli zp\u0159\u00edjemnit&nbsp;<\/strong>jak se jen d\u00e1.&nbsp;Vyu\u017eijte voln\u00fd \u010das na&nbsp;<strong>seberealizaci, pus\u0165te se do kon\u00ed\u010dk\u016f,&nbsp;<\/strong>kter\u00e9 v\u00e1s u\u017e dlouho l\u00e1kaly, ale pro nedostatek \u010dasu jste je odkl\u00e1dali.&nbsp;Vyzkou\u0161ejte zlep\u0161it sv\u016fj skill v kuchyni a roz\u0161i\u0159te sv\u00e9 portfolio o n\u011bkolik&nbsp;<strong>nov\u00fdch zdrav\u00fdch recept\u016f.&nbsp;<\/strong>V\u011b\u0159\u00edme, \u017ee jste se dozv\u011bd\u011bli v\u0161echny pot\u0159ebn\u00e9 informace o tom,&nbsp;<strong>pro\u010d v karant\u00e9n\u011b j\u00edme mnohem v\u00edce, a jak se vyhnout p\u0159ej\u00edd\u00e1n\u00ed.&nbsp;<\/strong>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te ho&nbsp;<strong>sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pro\u010d j\u00edme v karant\u00e9n\u011b v\u00edce a jak se vyhnout p\u0159ej\u00edd\u00e1n\u00ed? Zjist\u011bte, jak se v dom\u00e1c\u00ed izolaci stravovat zdrav\u011b, a na co si d\u00e1t pozor.<\/p>\n","protected":false},"author":22,"featured_media":80035,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6477,6681,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-165540","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-dieta-cs","9":"tag-kalorie-cs","10":"tag-strava-cs","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pro\u010d j\u00edme v karant\u00e9n\u011b v\u00edce? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pro\u010d j\u00edme v karant\u00e9n\u011b v\u00edce a jak se vyhnout p\u0159ej\u00edd\u00e1n\u00ed? 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