{"id":165620,"date":"2020-05-02T00:00:00","date_gmt":"2020-05-01T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/vedecky-overene-zpusoby-jak-uspesne-zhubnout-1\/"},"modified":"2023-03-29T14:22:32","modified_gmt":"2023-03-29T12:22:32","slug":"vedecky-overene-zpusoby-jak-uspesne-zhubnout-1","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/vedecky-overene-zpusoby-jak-uspesne-zhubnout-1\/","title":{"rendered":"6 v\u011bdecky ov\u011b\u0159en\u00fdch zp\u016fsob\u016f, jak \u00fasp\u011b\u0161n\u011b zhubnout I."},"content":{"rendered":"\n<p>Zvl\u00e1dat v\u0161echny povinnosti, a z\u00e1rove\u0148 si zachovat zdrav\u00fd \u017eivotn\u00ed styl, je jednoduch\u00e9 z\u0159ejm\u011b pouze ve filmech.&nbsp;<strong>Redukce hmotnosti je dlouh\u00fd a n\u00e1ro\u010dn\u00fd proces,&nbsp;<\/strong>p\u0159i kter\u00e9m m\u016f\u017eete ud\u011blat mnoho chyb a rychle ztratit motivaci.&nbsp;<strong>Prvn\u00edm \u00fasp\u011bchem&nbsp;<\/strong>je poznat d\u016fle\u017eit\u00e9 faktory, kter\u00e9 hubnut\u00ed ovliv\u0148uj\u00ed, a ud\u011blat z nich svou&nbsp;<strong>osobn\u00ed rutinu.&nbsp;<\/strong>Poznejte&nbsp;<strong>strategii hubnut\u00ed,&nbsp;<\/strong>kterou v\u00fdsledky studi\u00ed podpo\u0159ili i&nbsp;<strong>v\u011bde\u010dt\u00ed pracovn\u00edci.<\/strong>&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\">6 tip\u016f pro efektivn\u00ed hubnut\u00ed podle v\u011bdy&nbsp;<\/h2>\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\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-899x1124.jpg\" alt=\"Motivujte se pomoc\u00ed cit\u00e1t\u016f\" class=\"wp-image-220924\" title=\"Motivujte se pomoc\u00ed cit\u00e1t\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/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\">1. Motivace pro hubnut\u00ed&nbsp;<\/h3>\n\n\n\n<p>Spr\u00e1vn\u00e1 motivace je&nbsp;<strong>motorem \u00fasp\u011bchu&nbsp;<\/strong>a&nbsp;<strong>bez motivace&nbsp;<\/strong>se&nbsp;<strong>c\u00edle&nbsp;<\/strong>d\u0159\u00edve \u010di pozd\u011bji&nbsp;<strong>rozpadnou&nbsp;<\/strong>u\u017e p\u0159i nejmen\u0161\u00edch komplikac\u00edch.&nbsp;Nemus\u00ed j\u00edt o jeden zdroj motivace, chu\u0165 cvi\u010dit m\u016f\u017eete m\u00edt&nbsp;<strong>i bez motiva\u010dn\u00edho tren\u00e9ra,&nbsp;<\/strong>nebo motiv\u00e1torem si m\u016f\u017eete b\u00fdt i vy sami.&nbsp;<strong>Motiva\u010dn\u00ed cit\u00e1ty&nbsp;<\/strong>a hl\u00e1\u0161ky jsou pro mnoh\u00e9 lidi&nbsp;<strong>levn\u00e9 a povrchn\u00ed.&nbsp;<\/strong>Fotografie tr\u00e9nuj\u00edc\u00edch lid\u00ed s namakanou v\u011btou nebo ,,superduchovn\u00ed&#8221; fotografie s osv\u00edcen\u00fdm cit\u00e1tem o pochopen\u00ed \u017eivota nejsou jedinou cestou.&nbsp;Pro motivaci nemus\u00edte sledovat v\u0161echny d\u00edly Rockyho a memorovat n\u011bkterou z jeho v\u011bt.&nbsp;Vytvo\u0159te si svou&nbsp;<strong>osobn\u00ed mantru,&nbsp;<\/strong>kter\u00e1 v\u00e1s&nbsp;<strong>vr\u00e1t\u00ed k podstat\u011b&nbsp;<\/strong>a p\u0159ipomene v\u00e1m, pro\u010d jste to je\u0161t\u011b nevzdali.&nbsp;V\u016fbec&nbsp;<strong>nemus\u00ed j\u00edt o poetickou nebo sil\u00e1ckou v\u011btu,&nbsp;<\/strong>m\u011bla by ale ur\u010dit\u011b obsahovat&nbsp;<strong>slova, kter\u00e1 v\u00e1s p\u0159esv\u011bd\u010d\u00ed.&nbsp;<\/strong>M\u016f\u017eete si ji napsat na pap\u00edr a&nbsp;<strong>p\u0159ilepit na monitor&nbsp;<\/strong>po\u010d\u00edta\u010de nebo na&nbsp;<strong>sk\u0159\u00ed\u0148ku nad kuchy\u0148sk\u00fd d\u0159ez.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neum\u00edte si p\u0159edstavit p\u0159\u00edklad takov\u00e9 v\u011bty?&nbsp;M\u00e1me pro v\u00e1s&nbsp;<strong>n\u011bkolik p\u0159\u00edklad\u016f:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Nikdo jin\u00fd to neud\u011bl\u00e1 m\u00edsto tebe.<\/li><li>To d\u00e1\u0161, i v\u010dera jsi to dala.<\/li><li>Je\u0161t\u011b jsem neskon\u010dil!<\/li><li>U\u017e se t\u011b\u0161\u00edm na sv\u00e9 nov\u00e9 j\u00e1.<\/li><li>Nep\u00edch\u00e1 t\u011b v boku, nebol\u00ed t\u011b nohy!<\/li><li>To bylo pot\u0159eba, Josefe, to bylo pot\u0159eba.&nbsp;<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ment\u00e1ln\u00ed nastaven\u00ed nen\u00ed pouze o lep\u0161\u00edm pocitu, kter\u00fd je i tak pot\u0159eba odmakat.&nbsp;<strong>Pozitivn\u00ed p\u0159\u00edstup&nbsp;<\/strong>dok\u00e1\u017ee ovlivnit i&nbsp;<strong>fyzickou str\u00e1nku&nbsp;<\/strong>v\u011bci.&nbsp;Mezi podp\u016frn\u00e9 syst\u00e9my pat\u0159\u00ed nap\u0159\u00edklad&nbsp;<strong>CBT (cognitive behavioral therapy),&nbsp;<\/strong>kter\u00e1 se pou\u017e\u00edv\u00e1 p\u0159i zdravotn\u00edch probl\u00e9mech, jako je&nbsp;<strong>nespavost&nbsp;<\/strong>nebo&nbsp;<strong>deprese.&nbsp;<\/strong>P\u0159i t\u00e9to metod\u011b se od pacienta vy\u017eaduje&nbsp;<strong>objevit spou\u0161t\u011b\u010de negativn\u00edho my\u0161len\u00ed&nbsp;<\/strong>a podporuje&nbsp;<strong>tvorbu pozitivn\u00ed odezvy.&nbsp;<\/strong>Metoda CBT nemus\u00ed fungovat pouze v p\u0159\u00edpad\u011b v\u00e1\u017en\u00e9ho onemocn\u011bn\u00ed, lze ji pou\u017e\u00edt i p\u0159i&nbsp;<strong>redukci hmotnosti&nbsp;<\/strong>a kognitivn\u00ed terapeuti podporuj\u00ed&nbsp;<strong>pozitivn\u00ed my\u0161len\u00ed,&nbsp;<\/strong>jako&nbsp;<strong>zp\u016fsob zm\u011bny stravovac\u00edch n\u00e1vyk\u016f.&nbsp;<\/strong>V\u00fdznam t\u00e9to metody potvrzuje&nbsp;<strong>v\u00fdzkum z roku 2005,&nbsp;<\/strong>p\u0159i kter\u00e9m pro\u0161la \u010d\u00e1st uchaze\u010d\u016f&nbsp;<strong>10-t\u00fddenn\u00ed CBT terapi\u00ed.&nbsp;<\/strong>B\u011bhem dal\u0161\u00edch&nbsp;<strong>18 m\u011bs\u00edc\u016f&nbsp;<\/strong>si tito \u00fa\u010dastn\u00edci&nbsp;<strong>zachovali nebo sn\u00ed\u017eili hmotnost,&nbsp;<\/strong>zat\u00edmco skupina bez CBT terapie p\u0159ibrala na hmotnosti. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste dosud nesn\u00e1\u0161eli cvi\u010den\u00ed nebo zeleninu, zkuste k nim&nbsp;<strong>p\u0159istupovat s otev\u0159enou mysl\u00ed&nbsp;<\/strong>a d\u00e1t&nbsp;<strong>zm\u011bn\u011b \u0161anci.&nbsp;<\/strong>Mo\u017en\u00e1&nbsp;<strong>objev\u00edte<\/strong><strong>&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">recepty<\/span><\/a><\/span>,<\/strong> kter\u00e9 v\u00e1s oslov\u00ed nebo pozn\u00e1te novou,&nbsp;<strong>p\u0159\u00edjemnou z\u00e1vislost na pohybu.<\/strong><\/p>\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=\"6939,37870,50206,80530,105028\" ><\/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<h3 class=\"is-style-default wp-block-heading\"><strong>2. Silov\u00fd vs. kardio tr\u00e9nink<\/strong><\/h3>\n\n\n\n<p>Mezi \u0161irokou ve\u0159ejnost\u00ed je po\u0159\u00e1d popul\u00e1rn\u00ed p\u0159esv\u011bd\u010den\u00ed, \u017ee na&nbsp;<strong>redukci hmotnosti&nbsp;<\/strong>je&nbsp;<strong>nejvhodn\u011bj\u0161\u00ed kardio tr\u00e9nink.&nbsp;<\/strong>Je pravdou, \u017ee&nbsp;<strong>aerobn\u00ed cvi\u010den\u00ed&nbsp;<\/strong>m\u00e1 pozitivn\u00ed vliv na&nbsp;<strong>hubnut\u00ed a redukci tuku,&nbsp;<\/strong>ale p\u0159edstava, \u017ee&nbsp;<strong>silov\u00fd tr\u00e9nink&nbsp;<\/strong>je v\u00fdhradn\u011b na budov\u00e1n\u00ed sval\u016f,&nbsp;<strong>nen\u00ed \u00fapln\u011b spr\u00e1vn\u00e1.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cvi\u010den\u00ed s v\u00e1hami nen\u00ed ve spalov\u00e1n\u00ed tuku tak \u00fasp\u011b\u0161n\u00e9 jako kardio, p\u0159in\u00e1\u0161\u00ed v\u0161ak benefit, kter\u00fd je v\u00edce ne\u017e d\u016fle\u017eit\u00fd.&nbsp;Budov\u00e1n\u00ed svalov\u00e9 hmoty p\u0159i silov\u00e9m tr\u00e9ninku zp\u016fsobuje&nbsp;<strong>n\u00e1r\u016fst odpo\u010dinkov\u00e9ho metabolismu,&nbsp;<\/strong>to znamen\u00e1, \u017ee&nbsp;<strong>svaly spaluj\u00ed v\u00edce kalori\u00ed b\u011bhem odpo\u010dinku.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Studie z roku 2001&nbsp;<\/strong>porovn\u00e1vala vliv silov\u00e9ho tr\u00e9ninku na 4 skupiny podle pohlav\u00ed a v\u011bku &#8211; mlad\u00e9 mu\u017ee a \u017eeny (20 &#8211; 30 let), star\u0161\u00ed mu\u017ee a \u017eeny (65 &#8211; 75 let).&nbsp;V\u00fdsledky prokazuj\u00ed, \u017ee zm\u011bna v rychlosti odpo\u010dinkov\u00e9ho metabolismu po silov\u00e9m tr\u00e9ninku&nbsp;<strong>nez\u00e1vis\u00ed na v\u011bku, ale pohlav\u00ed.&nbsp;<\/strong>Silov\u00fd tr\u00e9nink m\u00e1&nbsp;<strong>v\u011bt\u0161\u00ed \u00fa\u010dinek&nbsp;<\/strong>na odpo\u010dinkov\u00fd metabolismus&nbsp;<strong>u mu\u017e\u016f, ne\u017e v\u00fdsledky&nbsp;<\/strong>skupin&nbsp;<strong>s \u017eensk\u00fdmi \u00fa\u010dastnicemi.&nbsp;<\/strong>V\u00fdzkum neuv\u00e1d\u00ed, pro\u010d je to tak, m\u016f\u017eeme se pouze domn\u00edvat, \u017ee d\u016fvodem m\u016f\u017ee b\u00fdt odli\u0161n\u00e1 stavba t\u011bla \u010di hladina hormon\u016f. <span style=\"color: #ff6600;\">[3] [4]<\/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\/silov_alebo_kardio_tr_ning.jpeg\" alt=\"Je lep\u0161\u00ed silov\u00fd, nebo kardio tr\u00e9nink\" width=\"843\" height=\"572\" title=\"Je lep\u0161\u00ed silov\u00fd, nebo kardio tr\u00e9nink\"\/><\/figure><\/div>\n\n\n\n<p>Cvi\u010den\u00ed s v\u00e1hami p\u0159in\u00e1\u0161\u00ed t\u0159i v\u00fdhody pro redukci hmotnosti <span style=\"color: #ff6600;\">[6]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Kr\u00e1tkodob\u00fd n\u00e1r\u016fst spalov\u00e1n\u00ed kalori\u00ed<\/strong>&nbsp;&#8211; cvi\u010den\u00ed s v\u00e1hami m\u016f\u017ee nastartovat metabolismus na dal\u0161\u00edch 38 hodin po tr\u00e9ninku.<\/li><li><strong>Dlouhodob\u00fd n\u00e1r\u016fst spalov\u00e1n\u00ed kalori\u00ed&nbsp;<\/strong>&#8211; tr\u00e9nink s v\u00e1hami zp\u016fsobuje n\u00e1r\u016fst celkov\u00e9 svalov\u00e9 hmoty.&nbsp;\u010c\u00edm v\u00edce m\u00e1te sval\u016f, t\u00edm lep\u0161\u00ed je i rychlost baz\u00e1ln\u00edho metabolismu.&nbsp;To znamen\u00e1, \u017ee spalujete v\u00edce kalori\u00ed b\u011bhem cel\u00e9ho dne, nejen p\u0159i tr\u00e9ninku.<\/li><li><strong>Zm\u011bn\u00ed va\u0161i t\u011blesnou kompozici<\/strong>&nbsp;&#8211; kardio zm\u011bn\u00ed obsah tuku v t\u011ble, a to se projev\u00ed na celkov\u00e9 hmotnosti, ale v\u00e1hov\u00fd tr\u00e9nink vybuduje va\u0161e svaly, a z\u00e1rove\u0148 pom\u016f\u017ee sp\u00e1lit tuk.&nbsp;Ve v\u00fdsledku budete nejen huben\u011bj\u0161\u00ed, ale z\u00e1rove\u0148 vysportovan\u00ed.&nbsp;<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studie z roku 2017 \u0159e\u0161ila&nbsp;<strong>rozd\u00edl v \u00fabytku tuku a sval\u016f p\u0159i silov\u00e9m a kardio tr\u00e9ninku.&nbsp;<\/strong>Ve v\u00fdsledku uv\u00e1d\u011bj\u00ed n\u011bkolik zji\u0161t\u011bn\u00ed, kter\u00e1 znamenaj\u00ed, \u017ee silov\u00fd tr\u00e9nink nemus\u00ed b\u00fdt prosp\u011b\u0161n\u00fd pouze pro lidi mlad\u0161\u00edho a st\u0159edn\u00edho v\u011bku&nbsp;<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<ul class=\"wp-block-list\"><li>B\u011bhem&nbsp;<strong>18 m\u011bs\u00edc\u016f&nbsp;<\/strong>do\u0161lo k&nbsp;<strong>odli\u0161n\u00e9mu \u00fabytku t\u011blesn\u00e9ho tuku&nbsp;<\/strong>p\u0159i&nbsp;<strong>dodr\u017eov\u00e1n\u00ed diety (4,5 kg), diet\u011b&nbsp;<\/strong>spojen\u00e9&nbsp;<strong>s ch\u016fz\u00ed (7,2 kg)&nbsp;<\/strong>a&nbsp;<strong>diet\u011b&nbsp;<\/strong>spojen\u00e9 se&nbsp;<strong>silov\u00fdm tr\u00e9ninkem (7,7kg).<\/strong><\/li><li>Dieta s ch\u016fz\u00ed a&nbsp;dieta se silov\u00fdm tr\u00e9ninkem zp\u016fsobily tak\u00e9 <strong>odli\u0161n\u00fd \u00fabytek svalov\u00e9 hmoty.&nbsp;Dieta s ch\u016fz\u00ed&nbsp;<\/strong>p\u0159edstavovala&nbsp;<strong>pokles sval\u016f o&nbsp;1,8 kg&nbsp;<\/strong>a p\u0159i&nbsp;<strong>silov\u00e9m tr\u00e9ninku&nbsp;<\/strong>pouze o&nbsp;<strong>0,9 kg.&nbsp;Pod\u00edl sval\u016f z poklesu hmotnosti&nbsp;<\/strong>\u010dinil ve skupin\u011b&nbsp;<strong>diety se silov\u00fdm tr\u00e9ninkem 10%.&nbsp;<\/strong>Ve skupin\u011b se&nbsp;<strong>samostatnou dietou&nbsp;<\/strong>byl pod\u00edl&nbsp;<strong>16%,&nbsp;<\/strong>a ve skupin\u011b s&nbsp;<strong>dietou a chozen\u00edm a\u017e 20%.<\/strong>&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete se o tomto t\u00e9matu dozv\u011bd\u011bt v\u00edce?&nbsp;V\u00fdznam posilov\u00e1n\u00ed pro hubnut\u00ed najdete v \u010dl\u00e1nku &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/jak-posilovani-podporuje-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Jak posilov\u00e1n\u00ed podporuje hubnut\u00ed?<\/span><\/a><\/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\"><strong>3. Protein a hubnut\u00ed<\/strong><\/h3>\n\n\n\n<p><strong>Hubnut\u00ed je o kontrole p\u0159\u00edjmu a v\u00fddeje energie,&nbsp;<\/strong>to v\u0161ak neznamen\u00e1, \u017ee redukci hmotnosti vym\u011bn\u00edte za hladovku.&nbsp;Kl\u00ed\u010dem k \u00fasp\u011bchu je&nbsp;<strong>zn\u00e1t slo\u017eky stravy,&nbsp;<\/strong>kter\u00e9 pot\u0159ebujete&nbsp;<strong>zcela omezit, \u010d\u00e1ste\u010dn\u011b omezit&nbsp;<\/strong>nebo&nbsp;<strong>naopak zv\u00fd\u0161it.&nbsp;B\u00edlkoviny&nbsp;<\/strong>rozhodn\u011b nepat\u0159\u00ed mezi \u017eiviny ur\u010den\u00e9 k omezen\u00ed b\u011bhem redukce hmotnosti.&nbsp;Existuje dokonce n\u011bkolik diet, kter\u00e9 jsou postaveny na zv\u00fd\u0161en\u00e9m p\u0159\u00edjmu b\u00edlkovin.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i zpracov\u00e1n\u00ed b\u00edlkovin v tr\u00e1vic\u00edm traktu se&nbsp;<strong>sp\u00e1l\u00ed v\u00edce kalori\u00ed <\/strong>ne\u017e u <strong>tuk\u016f&nbsp;<\/strong>nebo&nbsp;<strong>sacharid\u016f.&nbsp;<\/strong>Tento jev se naz\u00fdv\u00e1&nbsp;<strong>termick\u00fd efekt,&nbsp;<\/strong>a znamen\u00e1 to, \u017ee ke str\u00e1ven\u00ed b\u00edlkovin je pot\u0159eba vyrobit v\u00edce energie sp\u00e1len\u00edm kalori\u00ed.&nbsp;B\u00edlkoviny&nbsp;<strong>zvy\u0161uj\u00ed hladinu hormon\u016f sytosti&nbsp;<\/strong>(cholecystokinin, hormony GLP-1) a&nbsp;<strong>redukuj\u00ed hladinu hormonu hladu&nbsp;<\/strong>(grelin).&nbsp;<strong>Zlep\u0161en\u00edm spalov\u00e1n\u00ed&nbsp;<\/strong>a&nbsp;<strong>regulac\u00ed hormon\u016f,&nbsp;<\/strong>kter\u00e9 kontroluj\u00ed apetit, m\u016f\u017eete&nbsp;<strong>podpo\u0159it redukci hmotnosti,&nbsp;<\/strong>a to jste je\u0161t\u011b ani neza\u010dali cvi\u010dit.&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\/image00011_1_-min.jpeg\" alt=\"b\u00edlkoviny podporuj\u00ed hubnut\u00ed\" width=\"843\" height=\"562\" title=\"Podpo\u0159te hubnut\u00ed d\u00edky p\u0159\u00edjmu b\u00edlkovin\"\/><\/figure><\/div>\n\n\n\n<p><strong>Studie z roku 2012&nbsp;<\/strong>zkoumala vliv&nbsp;<strong>proteinov\u00e9 a sacharidov\u00e9 diety&nbsp;<\/strong>na respondenty ve st\u0159edn\u00edm v\u011bku s nadv\u00e1hou.&nbsp;<strong>P\u0159\u00edjem&nbsp;b\u00edlkovin&nbsp;<\/strong>v proteinov\u00e9 skupin\u011b \u010dinil&nbsp;<strong>1,6 g\/kg hmotnosti&nbsp;<\/strong>a v sacharidov\u00e9 to bylo&nbsp;<strong>0,8 g&nbsp;b\u00edlkovin na kg hmotnosti.&nbsp;<\/strong>Do v\u00fdzkumu byla zapojena ob\u011b pohlav\u00ed, kter\u00e1 podstoupila zm\u011bnu stravov\u00e1n\u00ed&nbsp;<strong>s denn\u00edm \u00fabytkem 500 kalori\u00ed.&nbsp;<\/strong>Studie trvala jeden rok, p\u0159i\u010dem\u017e 4 m\u011bs\u00edce trvala f\u00e1ze s hubnut\u00edm a 8 m\u011bs\u00edc\u016f \u010d\u00e1st zam\u011b\u0159en\u00e1 na udr\u017een\u00ed hmotnosti.&nbsp;V\u00fdsledky prok\u00e1zaly, \u017ee&nbsp;<strong>celkov\u00e1 redukce&nbsp;<\/strong>hmotnosti \u010dinila v&nbsp;<strong>proteinov\u00e9 a sacharidov\u00e9 skupin\u011b 9,9 &#8211; 11,2%.&nbsp;<\/strong>Rozd\u00edl nastal v m\u011b\u0159en\u00ed redukce tuku,&nbsp;<strong>proteinov\u00e1 skupina&nbsp;<\/strong>zhubla v\u00fdrazn\u011b&nbsp;<strong>v\u00edce z tukov\u00fdch z\u00e1sob&nbsp;<\/strong>(-14.3 \u00b1 11.8%) ne\u017e sacharidov\u00e1 (-9.3 \u00b1 11.1%). <span style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zv\u00fd\u0161en\u00fd p\u0159\u00edjem b\u00edlkovin je prosp\u011b\u0161n\u00fd s\u00e1m o sob\u011b, a pokud ho&nbsp;<strong>spoj\u00edte se silov\u00fdm tr\u00e9ninkem,&nbsp;<\/strong>vybudujete si nav\u00edc&nbsp;<strong>svalovou hmotu.&nbsp;<\/strong>A\u0165 u\u017e si vyberete&nbsp;<strong>p\u0159irozen\u00e9 zdroje b\u00edlkovin&nbsp;<\/strong>nebo&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">protein<\/span><\/a><\/span> ve&nbsp;form\u011b suplementu, podpo\u0159\u00edte t\u00edm p\u0159\u00edjem protein\u016f a z\u00e1rove\u0148 hubnut\u00ed.&nbsp;Chcete se o&nbsp;<strong>vlivu b\u00edlkovin na redukci hmotnosti dozv\u011bd\u011bt v\u00edce?&nbsp;<\/strong>P\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek&nbsp;&#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-a-hubnuti-jak-proteiny-ovlivnuji-snizeni-hmotnosti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">B\u00edlkoviny a hubnut\u00ed: jak proteiny ovliv\u0148uj\u00ed sn\u00ed\u017een\u00ed hmotnosti?<\/span><\/a><\/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\"><strong>4. Stres a hubnut\u00ed<\/strong><\/h3>\n\n\n\n<p><strong>Stres, emoce&nbsp;<\/strong>a celkov\u00e9&nbsp;<strong>psychick\u00e9 rozpolo\u017een\u00ed&nbsp;<\/strong>ovliv\u0148uje&nbsp;<strong>fyzickou str\u00e1nku \u010dlov\u011bka&nbsp;<\/strong>a&nbsp;<strong>regulaci hmotnosti.&nbsp;<\/strong>V\u00fdzvy k pozitivn\u00ed n\u00e1lad\u011b a zbavov\u00e1n\u00ed se stresu nejsou pouze fr\u00e1zemi, stres je p\u016fvodcem n\u011bkolika onemocn\u011bn\u00ed a komplikac\u00ed.<\/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\/IMG_7234-min.JPG\" alt=\"stres ovliv\u0148uje hubnut\u00ed\" width=\"843\" height=\"562\" title=\"jak stres ovliv\u0148uje hubnut\u00ed\"\/><\/figure><\/div>\n\n\n\n<p>Stresov\u00e9 situace spou\u0161t\u011bj\u00ed&nbsp;<strong>akutn\u00ed stresovou reakci,&nbsp;<\/strong>je to impuls pro t\u011blo, aby reagovalo na vzniklou hrozbu.&nbsp;B\u011bhem p\u0159\u00edpravy organismu doch\u00e1z\u00ed k vylou\u010den\u00ed dvou hormon\u016f &#8211;&nbsp;<strong>adrenalinu a kortizolu.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Adrenalin&nbsp;<\/strong>je hormon, jeho\u017e vylou\u010den\u00ed je doprov\u00e1zeno zrychlen\u00edm tepu, zv\u00fd\u0161en\u00edm krevn\u00edho tlaku nebo&nbsp;<strong>ztr\u00e1tou hmotnosti.&nbsp;<\/strong>To v\u0161ak neznamen\u00e1, \u017ee pro redukci hmotnosti byste se m\u011bli vystavovat stresov\u00fdm situac\u00edm.&nbsp;P\u0159\u00edle\u017eitostn\u00fd n\u00e1r\u016fst adrenalinu nen\u00ed probl\u00e9m, hor\u0161\u00edm p\u0159\u00edpadem jsou jeho&nbsp;<strong>\u010dast\u00e9 zv\u00fd\u0161en\u00e9 hladiny.&nbsp;<\/strong>K t\u00e9to situaci m\u016f\u017ee doj\u00edt nap\u0159\u00edklad u lid\u00ed s&nbsp;<strong>obezitou&nbsp;<\/strong>a&nbsp;<strong>nel\u00e9\u010den\u00fdm sp\u00e1nkov\u00fdm apnoe.&nbsp;<\/strong>No\u010dn\u00ed&nbsp;<strong>d\u00fdchac\u00ed pot\u00ed\u017ee&nbsp;<\/strong>zp\u016fsobuj\u00ed&nbsp;<strong>zv\u00fd\u0161en\u00e9 vylu\u010dov\u00e1n\u00ed adrenalinu,&nbsp;<\/strong>co\u017e m\u016f\u017ee v\u00e9st k&nbsp;<strong>rozvoji vysok\u00e9ho krevn\u00edho tlaku.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kortizol&nbsp;<\/strong>je hormon, kter\u00fd m\u00e1 v\u00fdrazn\u00fd vliv na&nbsp;<strong>regulaci t\u011blesn\u00e9 hmotnosti.&nbsp;<\/strong>Nerovnov\u00e1ha kortizolu ovliv\u0148uje&nbsp;<strong>funkci \u0161t\u00edtn\u00e9 \u017el\u00e1zy&nbsp;<\/strong>a&nbsp;<strong>hladinu cukru v krvi,&nbsp;<\/strong>d\u00edky p\u016fsoben\u00ed na hormon&nbsp;<strong>inzul\u00edn.&nbsp;<\/strong>Zv\u00fd\u0161en\u00e9 d\u00e1vky kortizolu zp\u016fsobuj\u00ed, \u017ee&nbsp;<strong>bu\u0148ky&nbsp;<\/strong>se st\u00e1vaj\u00ed&nbsp;<strong>odoln\u00fdmi v\u016f\u010di inzul\u00ednu,&nbsp;<\/strong>co\u017e&nbsp;<strong>sni\u017euje vst\u0159eb\u00e1v\u00e1n\u00ed cukru z krve.&nbsp;<\/strong>Tento stav m\u016f\u017ee v\u00e9st k&nbsp;<strong>inzul\u00ednov\u00e9 rezistenci,&nbsp;<\/strong>p\u0159edcukrovce nebo cukrovce 2. typu.&nbsp;Za kol\u00eds\u00e1n\u00edm hladiny kortizolu m\u016f\u017ee b\u00fdt n\u011bkolik faktor\u016f, nap\u0159\u00edklad&nbsp;<strong>nedostatek sp\u00e1nku, p\u0159epracovanost, vynech\u00e1v\u00e1n\u00ed j\u00eddel&nbsp;<\/strong>nebo&nbsp;<strong>zv\u00fd\u0161en\u00fd p\u0159\u00edjem sacharid\u016f.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete se dozv\u011bd\u011bt v\u00edce&nbsp;<strong>o inzul\u00ednu a jeho vlivu na t\u011blesnou hmotnost?&nbsp;<\/strong>P\u0159e\u010dt\u011bte si v\u0161e pot\u0159ebn\u00e9 v \u010dl\u00e1nku &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/citlivost-na-inzulin-jak-ji-zvysit-a-predejit-inzulinove-rezistenci\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">Citlivost na inzul\u00edn &#8211; jak ji zv\u00fd\u0161it a p\u0159edej\u00edt inzul\u00ednov\u00e9 rezistenci<\/span><\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>B\u011bhem stresov\u00e9 reakce&nbsp;<\/strong>se t\u011blo zam\u011b\u0159uje na&nbsp;<strong>\u0159e\u0161en\u00ed situace&nbsp;<\/strong>a&nbsp;<strong>zpomaluje tr\u00e1ven\u00ed.&nbsp;<\/strong>M\u016f\u017ee to b\u00fdt doprov\u00e1zeno&nbsp;<strong>bolest\u00ed \u017ealudku, pr\u016fjmem, z\u00e1cpou&nbsp;<\/strong>nebo bolest\u00ed \u017e\u00e1hy.&nbsp;P\u0159i&nbsp;<strong>chronick\u00e9m stresu&nbsp;<\/strong>mohou probl\u00e9my v\u00e9st a\u017e k v\u00e1\u017en\u00fdm zdravotn\u00edm komplikac\u00edm, nap\u0159\u00edklad&nbsp;<strong>syndromu dr\u00e1\u017ediv\u00e9ho st\u0159eva.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]<\/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\"><strong>5. Zelen\u00fd \u010daj a k\u00e1va<\/strong><\/h3>\n\n\n\n<p>Pro redukci hmotnosti je d\u016fle\u017eit\u00fd krom\u011b stravy i&nbsp;<strong>pitn\u00fd re\u017eim,&nbsp;<\/strong>samoz\u0159ejm\u011b&nbsp;<strong>bez obsahu slazen\u00fdch n\u00e1poj\u016f.&nbsp;<\/strong>Pokud sv\u016fj p\u0159\u00edjem tekutin dopln\u00edte o k\u00e1vu a zelen\u00fd \u010daj, rozhodn\u011b nebudete litovat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zelen\u00fd \u010daj&nbsp;<\/strong>je zdrojem&nbsp;<strong>polyfenol\u016f,&nbsp;<\/strong>kter\u00e9 m\u016f\u017eeme za\u0159adit mezi&nbsp;<strong>antioxidanty&nbsp;<\/strong>s pozitivn\u00edm vlivem na&nbsp;<strong>spr\u00e1vn\u00e9 za\u017e\u00edv\u00e1n\u00ed.&nbsp;<\/strong>Jedn\u00edm z d\u016fle\u017eit\u00fdch&nbsp;<strong>polyfenol\u016f,&nbsp;<\/strong>kter\u00fd pat\u0159\u00ed do kategorie&nbsp;<strong>katechin\u016f,&nbsp;<\/strong>je&nbsp;<strong>EGCG&nbsp;<\/strong>(epigalokatechin gal\u00e1t), ten m\u00e1 schopnost&nbsp;<strong>sni\u017eovat vst\u0159eb\u00e1v\u00e1n\u00ed tuk\u016f&nbsp;<\/strong>do t\u011bla.&nbsp;EGCG m\u016f\u017ee m\u00edt pozitivn\u00ed efekt na redukci hmotnosti&nbsp;<strong>p\u0159i konzumaci s kofeinem,&nbsp;<\/strong>kter\u00fd je sou\u010d\u00e1st\u00ed zelen\u00e9ho \u010daje.&nbsp;Tuto vlastnost EGCG v\u0161ak nepodporuje moc v\u00fdzkum\u016f a v\u00fdsledky nejsou konzistentn\u00ed.&nbsp;Dlouhodob\u00e1 srovn\u00e1vac\u00ed studie a jej\u00ed v\u00fdsledky v\u0161ak potvrzuj\u00ed, \u017ee&nbsp;<strong>2 \u0161\u00e1lky&nbsp;<\/strong>zelen\u00e9ho \u010daje&nbsp;<strong>denn\u011b&nbsp;<\/strong>jsou spojeny se&nbsp;<strong>sn\u00ed\u017een\u00edm tuku a celkov\u00e9 hmotnosti.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [13] [14]<\/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\/ON3A9751.jpg\" alt=\"kofein, zelen\u00fd \u010daj a zelen\u00e1 k\u00e1va podporuje hubnut\u00ed\" width=\"843\" height=\"562\" title=\"kofein, zelen\u00fd \u010daj a zelen\u00e1 k\u00e1va podporuj\u00ed hubnut\u00ed\"\/><\/figure><\/div>\n\n\n\n<p><strong>K\u00e1va&nbsp;<\/strong>pat\u0159\u00ed mezi nejpopul\u00e1rn\u011bj\u0161\u00ed stimulanty pro sv\u016fj obsah kofeinu, a nen\u00ed tajemstv\u00edm, \u017ee kofein p\u0159ed tr\u00e9ninkem dok\u00e1\u017ee&nbsp;<strong>povzbudit v\u00fdkon.&nbsp;K\u00e1va&nbsp;<\/strong>je podobn\u011b jako zelen\u00fd \u010daj&nbsp;<strong>pln\u00e1 antioxidant\u016f&nbsp;<\/strong>a n\u011bkolik v\u00fdzkum\u016f potvrdilo, \u017ee&nbsp;<strong>kofein zlep\u0161uje metabolismus a spalov\u00e1n\u00ed tuk\u016f.<\/strong> <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Kofein<\/span><\/a><\/span><strong>&nbsp;<\/strong>toti\u017e <strong>zpomaluje odbour\u00e1v\u00e1n\u00ed glykogenu&nbsp;<\/strong>a vyb\u00edz\u00ed organismus, aby up\u0159ednostnil nejprve&nbsp;<strong>tuk jako zdroj energie.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [15] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u00e1va a <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/green-coffee-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">zelen\u00fd \u010daj<\/span><\/a><\/span> jsou dostupn\u00e9 a maj\u00ed v\u00fdznamn\u00fd vliv na&nbsp;<strong>zdrav\u00ed a redukci hmotnosti.&nbsp;<\/strong>Pokud jste fanou\u0161ky k\u00e1vy a zelen\u00e9ho \u010daje, klidn\u011b je bez obav pijte d\u00e1l.&nbsp;<strong>Na zdrav\u00ed!&nbsp;<\/strong>V p\u0159\u00edpad\u011b, \u017ee v\u00e1m informace o kofeinu nesta\u010dily, v\u0161e podstatn\u00e9 se dozv\u00edte v na\u0161em \u010dl\u00e1nku &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/kofein-a-jak-jim-zefektivnite-svuj-trenink\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">Kofein a jak j\u00edm zefektivn\u00edte sv\u016fj tr\u00e9nink<\/span><\/a><\/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\">6. Nejsou sacharidy jako sacharidy&nbsp;<\/h3>\n\n\n\n<p>Sacharidy jsou makronutrientem, kter\u00fd m\u016f\u017eeme rozd\u011blit do n\u011bkolika kategori\u00ed, a ne v\u0161echny jsou pro hubnut\u00ed nevhodn\u00e9. D\u011bl\u00ed se na monosacharidy, disacharidy a polysacharidy&nbsp;<span style=\"color: #ff6600;\">[17]<\/span>:<\/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>Monosacharidy&nbsp;<\/strong>&#8211; pat\u0159\u00ed sem nap\u0159\u00edklad&nbsp;<strong>gluk\u00f3za&nbsp;<\/strong>(zdroj energie pro bu\u0148ky),&nbsp;<strong>frukt\u00f3za&nbsp;<\/strong>(cukr v zelenin\u011b a ovoci) nebo&nbsp;<strong>galakt\u00f3za&nbsp;<\/strong>(v ml\u00e9ce a ml\u00e9\u010dn\u00fdch produktech).<\/li><li><strong>Disacharidy&nbsp;<\/strong>&#8211; typ sacharid\u016f slo\u017een\u00fd&nbsp;<strong>ze dvou molekul monosacharid\u016f,&nbsp;<\/strong>sem pat\u0159\u00ed&nbsp;<strong>lakt\u00f3za a sachar\u00f3za.<\/strong><\/li><li><strong>Polysacharidy&nbsp;<\/strong>&#8211; jsou to \u0159et\u011bzce&nbsp;2 a&nbsp;v\u00edce monosacharid\u016f, mohou b\u00fdt rozv\u011btven\u00e9 nebo nerozv\u011btven\u00e9.&nbsp;I&nbsp;<strong>glykogen&nbsp;<\/strong>(\u00falo\u017ei\u0161t\u011b energie v j\u00e1trech a svalech) je polysacharid, tak jako&nbsp;<strong>\u0161krob,&nbsp;<\/strong>kter\u00fd najdete v obilovin\u00e1ch, brambor\u00e1ch nebo r\u00fd\u017ei.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro v\u00e1s je ur\u010dit\u011b d\u016fle\u017eit\u011bj\u0161\u00ed rozezn\u00e1vat <strong>jednoduch\u00e9 a slo\u017een\u00e9 <\/strong>(komplexn\u00ed) sacharidy. <strong>Jednoduch\u00e9 sacharidy <\/strong>maj\u00ed <strong>1 nebo 2 molekuly, <\/strong>pat\u0159\u00ed sem <strong>b\u00edl\u00fd chl\u00e9b <\/strong>nebo <strong>sladkosti. <\/strong>Tento typ sacharid\u016f je <strong>rychl\u00fdm zdrojem energie, <\/strong>kter\u00fd rychle zv\u00fd\u0161\u00ed hladinu cukru v krvi, ale z\u00e1rove\u0148 se rychle vst\u0159eb\u00e1 a vy budete brzy hladov\u00ed. <strong>Komplexn\u00ed sacharidy <\/strong>obsahuj\u00ed potraviny <strong>s obsahem vl\u00e1kniny, <\/strong>nap\u0159\u00edklad <strong>celozrnn\u00e9 obiloviny, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina <\/a><\/strong>nebo <strong>lu\u0161t\u011bniny.<\/strong> <span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-1124x751.jpg\" alt=\"Vyb\u00edrejte vhodn\u00e9 sacharidy\" class=\"wp-image-221327\" width=\"843\" height=\"563\" title=\"Vyb\u00edrejte vhodn\u00e9 sacharidy pro hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Pokud m\u00e1te z\u00e1jem redukovat svou hmotnost, ur\u010dit\u011b se&nbsp;<strong>vyhn\u011bte jednoduch\u00fdm sacharid\u016fm,&nbsp;<\/strong>nap\u0159\u00edklad ve&nbsp;<strong>slazen\u00fdch n\u00e1poj\u00edch, b\u00edl\u00e9m pe\u010divu&nbsp;<\/strong>a&nbsp;<strong>v\u011bt\u0161in\u011b kol\u00e1\u010d\u016f.&nbsp;<\/strong>Z\u00edsk\u00e1te sice rychlou energii, ale stejn\u011b rychle vyhl\u00e1dnete a p\u0159iprav\u00edte se o vl\u00e1kninu, miner\u00e1ly a vitam\u00edny, kter\u00e9 se nach\u00e1zej\u00ed ve zdroj\u00edch&nbsp;<strong>komplexn\u00edch sacharid\u016f.&nbsp;Oves, je\u010dmen&nbsp;<\/strong>nebo&nbsp;<strong>celozrnn\u00fd chl\u00e9b&nbsp;<\/strong>jsou komplexn\u00ed zdroje sacharid\u016f, po kter\u00fdch budete&nbsp;<strong>d\u00e9le syt\u00ed,&nbsp;<\/strong>a nav\u00edc v\u00e1m&nbsp;<strong>,,nestoupne rychle cukr&#8221;.&nbsp;<\/strong>Udr\u017een\u00ed stabiln\u00ed hladiny cukru v krvi je d\u016fle\u017eit\u00e9 pro kontrolu nad hmotnost\u00ed, dostatek energie, ale i&nbsp;<strong>p\u0159edch\u00e1zen\u00ed zdravotn\u00edm probl\u00e9m\u016fm.&nbsp;Omezen\u00ed p\u0159\u00edjmu sacharid\u016f&nbsp;<\/strong>je podle n\u011bkolika v\u00fdzkum\u016f zp\u016fsob, jak&nbsp;<strong>udr\u017eet hladinu cukru pod kontrolou.&nbsp;<\/strong>Dal\u0161\u00edm d\u016fle\u017eit\u00fdm faktem je, \u017ee sacharidy jsou u\u017eite\u010dn\u00e9 zejm\u00e9na r\u00e1no, aby v\u00e1m dodaly energii na den.&nbsp;Je proto skv\u011bl\u00e9 za\u010d\u00edt den&nbsp;<strong>miskou ovesn\u00fdch vlo\u010dek s ovocem.&nbsp;<\/strong>Takov\u00e9 sn\u00eddan\u011b jsou v\u00fdbornou&nbsp;<strong>kombinac\u00ed vl\u00e1kniny a zdrav\u00fdch sacharid\u016f.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [16] [18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Modern\u00ed doba p\u0159inesla pro velkou \u010d\u00e1st populace sedav\u00fd zp\u016fsob \u017eivota, co\u017e vede ke zv\u00fd\u0161en\u00e9 kontrole p\u0159\u00edjmu stravy a fyzick\u00e9 aktivit\u011b.&nbsp;Existuj\u00ed mnoh\u00e9 zdroje se ,,super rychl\u00fdm&#8221; a \u00fasp\u011b\u0161n\u00fdm zp\u016fsobem, jak zhubnout, av\u0161ak jejich d\u016fv\u011bryhodnost nemus\u00ed b\u00fdt pr\u00e1v\u011b vysok\u00e1.&nbsp;<strong>Rady&nbsp;<\/strong>a doporu\u010den\u00ed zalo\u017een\u00e9 na&nbsp;<strong>v\u00fdsledc\u00edch v\u00fdzkumu&nbsp;<\/strong>jsou nejen&nbsp;<strong>efektivn\u00ed,&nbsp;<\/strong>ale i&nbsp;<strong>bezpe\u010dnou cestou&nbsp;<\/strong>za vysn\u011bnou postavou.&nbsp;Chcete, aby i va\u0161i zn\u00e1m\u00ed a p\u0159\u00e1tel\u00e9 poznali&nbsp;<strong>zp\u016fsob hubnut\u00ed zalo\u017een\u00fd na v\u011bdeck\u00fdch poznatc\u00edch?&nbsp;<\/strong>Nev\u00e1hejte a&nbsp;<strong>podpo\u0159te \u010dl\u00e1nek 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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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>Hubnut\u00ed ovliv\u0148uj\u00ed b\u00edlkoviny, k\u00e1va, typ tr\u00e9ninku, ale i va\u0161e motivace. Poznejte v\u011bdecky podlo\u017een\u00e1 fakta a strategie, jak \u00fasp\u011b\u0161n\u011b redukovat hmotnost!<\/p>\n","protected":false},"author":25,"featured_media":160466,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6477,6369,7437,7599],"filter_section":[],"filter_attribute":[13034],"class_list":{"0":"post-165620","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-dieta-cs","9":"tag-hubnuti","10":"tag-telesny-tuk-cs","11":"tag-vaha-cs","12":"filter_attribute-zaklady-chudnutia","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 v\u011bdecky ov\u011b\u0159en\u00fdch zp\u016fsob\u016f, jak \u00fasp\u011b\u0161n\u011b zhubnout I. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak zhubnout a nemuset se p\u0159\u00edli\u0161 omezovat? 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