{"id":166469,"date":"2020-01-09T00:00:00","date_gmt":"2020-01-08T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/8-mytu-o-hubnuti-ktere-brzdi-vase-vysledky\/"},"modified":"2023-11-03T14:08:22","modified_gmt":"2023-11-03T13:08:22","slug":"8-mytu-o-hubnuti-ktere-brzdi-vase-vysledky","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/8-mytu-o-hubnuti-ktere-brzdi-vase-vysledky\/","title":{"rendered":"8 m\u00fdt\u016f o hubnut\u00ed, kter\u00e9 brzd\u00ed va\u0161e v\u00fdsledky"},"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\/8-mytu-o-hubnuti-ktere-brzdi-vase-vysledky\/#8_mytu_o_hubnuti\" title=\"8 m\u00fdt\u016f o hubnut\u00ed\">8 m\u00fdt\u016f o hubnut\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\/8-mytu-o-hubnuti-ktere-brzdi-vase-vysledky\/#1_Cviceni_bez_namozenych_svalu_neni_dostatecne_efektivni\" title=\"1. Cvi\u010den\u00ed bez namo\u017een\u00fdch sval\u016f nen\u00ed dostate\u010dn\u011b efektivn\u00ed\">1. Cvi\u010den\u00ed bez namo\u017een\u00fdch sval\u016f nen\u00ed dostate\u010dn\u011b efektivn\u00ed<\/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\/8-mytu-o-hubnuti-ktere-brzdi-vase-vysledky\/#2_Musite_snidat\" title=\"2. Mus\u00edte sn\u00eddat\">2. Mus\u00edte sn\u00eddat<\/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\/8-mytu-o-hubnuti-ktere-brzdi-vase-vysledky\/#3_Behem_hubnuti_musite_vyloucit_vsechny_sacharidy\" title=\"3. B\u011bhem hubnut\u00ed mus\u00edte vylou\u010dit v\u0161echny sacharidy\">3. B\u011bhem hubnut\u00ed mus\u00edte vylou\u010dit v\u0161echny sacharidy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/8-mytu-o-hubnuti-ktere-brzdi-vase-vysledky\/#4_Cim_vice_potu_tim_vice_hubnete\" title=\"4. \u010c\u00edm v\u00edce potu, t\u00edm v\u00edce hubnete\">4. \u010c\u00edm v\u00edce potu, t\u00edm v\u00edce hubnete<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/8-mytu-o-hubnuti-ktere-brzdi-vase-vysledky\/#5_Sedy_lehy_spalite_tuk_na_brise\" title=\"5. Sedy lehy sp\u00e1l\u00edte tuk na b\u0159i\u0161e\">5. Sedy lehy sp\u00e1l\u00edte tuk na b\u0159i\u0161e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/8-mytu-o-hubnuti-ktere-brzdi-vase-vysledky\/#6_Nizkotucne_potraviny_jsou_vzdy_zdravejsi_volba\" title=\"6. N\u00edzkotu\u010dn\u00e9 potraviny jsou v\u017edy zdrav\u011bj\u0161\u00ed volba\">6. N\u00edzkotu\u010dn\u00e9 potraviny jsou v\u017edy zdrav\u011bj\u0161\u00ed volba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/8-mytu-o-hubnuti-ktere-brzdi-vase-vysledky\/#7_Potraviny_s_nizkym_glykemickym_indexem_pomahaji_hubnout\" title=\"7.&nbsp;Potraviny s n\u00edzk\u00fdm glykemick\u00fdm indexem pom\u00e1haj\u00ed hubnout\">7.&nbsp;Potraviny s n\u00edzk\u00fdm glykemick\u00fdm indexem pom\u00e1haj\u00ed hubnout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/8-mytu-o-hubnuti-ktere-brzdi-vase-vysledky\/#8_Kortizol_muze_za_vase_pribirani\" title=\"8.&nbsp;Kortizol m\u016f\u017ee za va\u0161e p\u0159ib\u00edr\u00e1n\u00ed\">8.&nbsp;Kortizol m\u016f\u017ee za va\u0161e p\u0159ib\u00edr\u00e1n\u00ed<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Hubnut\u00ed a redukce tuku&nbsp;<\/strong>je n\u00e1ro\u010dn\u00fd proces, kter\u00fd vy\u017eaduje \u010das a trp\u011blivost.&nbsp;P\u0159in\u00e1\u0161\u00edme v\u00e1m proto&nbsp;<strong>8 m\u00fdt\u016f spojen\u00fdch s hubnut\u00edm,&nbsp;<\/strong>kter\u00e9 mohou nejen zkomplikovat&nbsp;<strong>cestu k vytou\u017een\u00e9 postav\u011b,&nbsp;<\/strong>ale i&nbsp;<strong>negativn\u011b ovliv\u0148ovat zdrav\u00ed.&nbsp;<\/strong>V \u010dl\u00e1nku v\u00e1m p\u0159edstav\u00edme 8 m\u00fdt\u016f o hubnut\u00ed a redukci tuku, kter\u00fdm byste rozhodn\u011b nem\u011bli v\u011b\u0159it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_mytu_o_hubnuti\"><\/span><strong>8 m\u00fdt\u016f o hubnut\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Cviceni_bez_namozenych_svalu_neni_dostatecne_efektivni\"><\/span><strong>1. Cvi\u010den\u00ed bez namo\u017een\u00fdch sval\u016f nen\u00ed dostate\u010dn\u011b efektivn\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svalov\u00e1 hore\u010dka nebo ,,namo\u017een\u00e9 svaly&#8221; je v podstat\u011b&nbsp;<strong>z\u00e1n\u011bt a chemick\u00e1 odezva organismu&nbsp;<\/strong>po n\u00e1ro\u010dn\u00e9 fyzick\u00e9 aktivit\u011b.&nbsp;N\u011bkdy se projev\u00ed p\u0159\u00edmo po tr\u00e9ninku, jindy za 1 a\u017e 2 dny.&nbsp;Nebu\u010fte v\u0161ak p\u0159ekvapeni, pokud se druh\u00fd den po cvi\u010den\u00ed probud\u00edte bez bolest\u00ed.&nbsp;Svalov\u00fd z\u00e1n\u011bt&nbsp;<strong>nen\u00ed pravidlem,&nbsp;<\/strong>n\u011bkte\u0159\u00ed olympij\u0161t\u00ed sportovci nec\u00edtili namo\u017een\u00e9 svaly i n\u011bkolik let.&nbsp;Nev\u011b\u0159te proto n\u00e1zor\u016fm, kter\u00e9 tvrd\u00ed, \u017ee pokud nec\u00edt\u00edte namo\u017een\u00e9 svaly po tr\u00e9ninku, necvi\u010dili jste dostate\u010dn\u011b.&nbsp;Svalov\u00fd z\u00e1n\u011bt&nbsp;<strong>nen\u00ed indik\u00e1torem spalov\u00e1n\u00ed tuku,&nbsp;<\/strong>r\u016fstu svalov\u00e9 hmoty nebo efektivn\u00edho tr\u00e9ninku.&nbsp;<strong>Zlep\u0161en\u00ed formy&nbsp;<\/strong>a spalov\u00e1n\u00ed tuku se projevuje v\u011bt\u0161\u00ed&nbsp;<strong>silou, v\u00fddr\u017e\u00ed a zm\u011bnou postavy.&nbsp;<\/strong>Posuzovat efektivitu tr\u00e9ninku podle bolestivosti a d\u00e9lky namo\u017een\u00fdch sval\u016f ned\u00e1v\u00e1 smysl,&nbsp;<strong>\u00fa\u010dinnost tr\u00e9ninku&nbsp;<\/strong>pozn\u00e1te nejl\u00e9pe&nbsp;<strong>b\u011bhem tr\u00e9ninku.<\/strong> <span style=\"color: #ff6600;\">[2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svalov\u00e1 hore\u010dka je ob\u010das velmi nep\u0159\u00edjemn\u00fdm potr\u00e9ninkov\u00fdm projevem, kter\u00fd dok\u00e1\u017ee po\u0159\u00e1dn\u011b omezit i p\u0159i ka\u017edodenn\u00edch \u010dinnostech.&nbsp;Ur\u010dit\u011b jste i vy u\u017e sly\u0161eli n\u011bkolik teori\u00ed a tip\u016f, jak se co nejd\u0159\u00edve zbavit namo\u017een\u00fdch sval\u016f.&nbsp;Odbour\u00e1n\u00ed svalov\u00e9ho z\u00e1n\u011btu je p\u0159edm\u011btem mnoha v\u00fdzkum\u016f, v roce 2012 vznikla anal\u00fdza 35 studi\u00ed o l\u00e9\u010db\u011b namo\u017een\u00fdch sval\u016f.&nbsp;Jej\u00edm c\u00edlem bylo prozkoumat \u00fa\u010dinky&nbsp;<strong>mas\u00e1\u017ee, kryoterapie (l\u00e9\u010dby chladem), stre\u010dinku a lehk\u00e9ho tr\u00e9ninku.&nbsp;<\/strong>V\u00fdsledky uk\u00e1zaly, \u017ee pouze&nbsp;<strong>mas\u00e1\u017e&nbsp;<\/strong>m\u00e1 jist\u00fd&nbsp;<strong>vliv na regeneraci sval\u016f,&nbsp;<\/strong>kter\u00fd je nav\u00edc tak mal\u00fd, \u017ee nem\u00e1 klinick\u00fd v\u00fdznam.&nbsp;Pokud v\u00e1s zaujala&nbsp;<strong>l\u00e9\u010dba chladem,&nbsp;<\/strong>anal\u00fdza z roku 2016 zkoumala&nbsp;<strong>v\u00fdznam koup\u00e1n\u00ed ve studen\u00e9 vod\u011b&nbsp;<\/strong>na zbaven\u00ed se namo\u017een\u00fdch sval\u016f.&nbsp;Podle v\u00fdsledk\u016f m\u00e1 o n\u011bco vy\u0161\u0161\u00ed v\u00fdznam, ne\u017e ned\u011blat nic.&nbsp;Nejlep\u0161\u00ed efekt m\u011blo koupat se&nbsp;<strong>11 &#8211; 15 minut v 11 &#8211;&nbsp;15\u00b0C&nbsp;vod\u011b.&nbsp;<\/strong>Chcete se&nbsp;<strong>zbavit namo\u017een\u00fdch sval\u016f,&nbsp;<\/strong>ale sprchov\u00e1n\u00ed ve vla\u017en\u00e9 vod\u011b v\u00e1s neoslovilo?&nbsp;M\u00e1me pro v\u00e1s tip na zdroj dal\u0161\u00edch informac\u00ed,&nbsp;<strong>p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<\/strong> &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/8-zpusobu-na-rychle-zotaveni-po-treninku\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">8 zp\u016fsob\u016f na rychl\u00e9 zotaven\u00ed po tr\u00e9ninku<\/span><\/a><\/span>.&nbsp;<span style=\"color: #ff6600;\">[2] [3] [4] [7] [8]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image2_1.jpeg\" alt=\"Cvi\u010den\u00ed bez namo\u017een\u00fdch sval\u016f nen\u00ed dostate\u010dn\u011b efektivn\u00ed\" style=\"width:843px;height:562px\" title=\"je mo\u017en\u00e9 efektivn\u011b cvi\u010dit i bez namo\u017een\u00fdch sval\u016f\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Musite_snidat\"><\/span><strong>2. Mus\u00edte sn\u00eddat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nev\u011b\u0159te p\u0159edstav\u011b, \u017ee pro sn\u00ed\u017een\u00ed hmotnosti je&nbsp;<strong>nutn\u00e9 sn\u00eddat.&nbsp;<\/strong>V\u00fdzkum z roku 2014 zkoumal&nbsp;<strong>vliv sn\u00eddan\u011b na redukci hmotnosti&nbsp;<\/strong>a zjistil, \u017ee sn\u00eddan\u011b nemaj\u00ed vliv na sn\u00ed\u017een\u00ed hmotnosti.&nbsp;U 283 \u00fa\u010dastn\u00edk\u016f z celkov\u00e9ho po\u010dtu 309 osob nebyla zji\u0161t\u011bna&nbsp;<strong>\u017e\u00e1dn\u00e1 z\u00e1sadn\u00ed zm\u011bna.&nbsp;<\/strong>Dal\u0161\u00ed&nbsp;<strong>m\u00fdtus o sn\u00eddani&nbsp;<\/strong>tvrd\u00ed, \u017ee sn\u00eddan\u011b dok\u00e1\u017e\u00ed&nbsp;<strong>nastartovat metabolismus&nbsp;<\/strong>a vynech\u00e1v\u00e1n\u00ed sn\u00eddan\u011b&nbsp;<strong>vede ke k\u0159e\u010d\u00edm, hladu&nbsp;<\/strong>a&nbsp;<strong>n\u00e1r\u016fstu hmotnosti.&nbsp;<\/strong>Sn\u00edd\u00e1n\u00ed nem\u00e1 obecn\u011b&nbsp;<strong>vliv na t\u011blesnou hmotnost,&nbsp;<\/strong>ka\u017ed\u00fd organismus je v\u0161ak jedine\u010dn\u00fd.&nbsp;<strong>K\u0159e\u010de a pocit hladu&nbsp;<\/strong>jsou reakc\u00ed t\u011bla na&nbsp;<strong>pr\u00e1zdn\u00fd \u017ealudek&nbsp;<\/strong>a del\u0161\u00ed dobu bez stravy.&nbsp;Neexistuje univerz\u00e1ln\u00ed rada, ale kl\u00ed\u010dem ke zdrav\u00ed a optim\u00e1ln\u00ed hmotnosti je&nbsp;<strong>pravideln\u00e1 a vyv\u00e1\u017een\u00e1 strava.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [5] [6] <\/span>Sly\u0161eli jste u\u017e o zkratce IIFYM?&nbsp;Jde o zp\u016fsob flexibiln\u00edho stravov\u00e1n\u00ed, d\u00edky kter\u00e9mu se v\u00e1m poda\u0159\u00ed sn\u00ed\u017eit hmotnost bez v\u00fdrazn\u00fdch omezen\u00ed ve strav\u011b.&nbsp;P\u0159e\u010dt\u011bte si o n\u011bm v na\u0161em \u010dl\u00e1nku &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/iifym-flexibilni-stravovani\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">IIFYM &#8211; Flexibiln\u00ed stravov\u00e1n\u00ed, se kter\u00fdm zaru\u010den\u011b dos\u00e1hnete sv\u00fdch c\u00edl\u016f?<\/span><\/a><\/span><\/p>\n\n\n\n<p><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/brooke-lark-nTZOILVZuOg-unsplash.jpg\" alt=\"Je nutn\u00e9 p\u0159i hubnut\u00ed sn\u00eddat? \" style=\"width:843px;height:606px\" title=\"Je nutn\u00e9 p\u0159i hubnut\u00ed sn\u00eddat? \"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/span><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Behem_hubnuti_musite_vyloucit_vsechny_sacharidy\"><\/span><strong>3. B\u011bhem hubnut\u00ed mus\u00edte vylou\u010dit v\u0161echny sacharidy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lidsk\u00fd organismus p\u0159ij\u00edm\u00e1 ve strav\u011b&nbsp;<strong>t\u0159i z\u00e1kladn\u00ed makronutrienty &#8211;&nbsp;<\/strong>b\u00edlkoviny, tuky a sacharidy.&nbsp;Pr\u00e1v\u011b&nbsp;<strong>sacharidy&nbsp;<\/strong>jsou d\u016fle\u017eit\u00fdm&nbsp;<strong>zdrojem energie&nbsp;<\/strong>pro ka\u017edodenn\u00ed fungov\u00e1n\u00ed, ale jejich&nbsp;<strong>nadm\u011brn\u00e1 konzumace&nbsp;<\/strong>m\u016f\u017ee v\u00e9st k n\u00e1r\u016fstu hmotnosti.&nbsp;Pokud zkonzumujete&nbsp;<strong>v\u00edce sacharid\u016f&nbsp;<\/strong>ne\u017e organismus pot\u0159ebuje, \u010d\u00e1st z nich se ulo\u017e\u00ed do bun\u011bk ve form\u011b glykogenu a zbytek se&nbsp;<strong>p\u0159em\u011bn\u00ed na tuk.&nbsp;<\/strong>U sacharid\u016f je pot\u0159eba odli\u0161ovat&nbsp;<strong>dva z\u00e1kladn\u00ed typy<\/strong> <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\">\n<li><strong>Komplexn\u00ed sacharidy<\/strong>&nbsp;&#8211; najdete je v celozrnn\u00fdch potravin\u00e1ch, ovoci, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenin\u011b <\/a>nebo lu\u0161t\u011bnin\u00e1ch.&nbsp;Tento typ sacharid\u016f je zdrav\u011bj\u0161\u00ed, obsahuje miner\u00e1ly, vitam\u00edny, vl\u00e1kninu a vy se po n\u011bm budete c\u00edtit d\u00e9le syt\u00ed.&nbsp;Molekuly komplexn\u00edch sacharid\u016f maj\u00ed del\u0161\u00ed \u0159et\u011bzec a \u0159ad\u00edme mezi n\u011b monosacharidy, disacharidy a polysacharidy.&nbsp;<\/li>\n\n\n\n<li><strong>Jednoduch\u00e9 sacharidy<\/strong>&nbsp;&#8211; naz\u00fdv\u00e1ny tak\u00e9 cukry, jsou slo\u017eeny z jedn\u00e9 nebo dvou molekul.&nbsp;Jde o zdroj rychl\u00e9 energie, po kter\u00e9m budete rychle hladov\u00ed.&nbsp;Nach\u00e1zej\u00ed se nap\u0159\u00edklad ve sladkostech, cukru nebo b\u00edl\u00e9m pe\u010divu.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sacharidy jsou pova\u017eov\u00e1ny za hlavn\u00ed d\u016fvod obezity a za posledn\u00ed roky vzniklo n\u011bkolik diet, kter\u00e9 jsou postaveny na&nbsp;<strong>omezen\u00ed p\u0159\u00edjmu sacharid\u016f.&nbsp;<\/strong>Mezi nejzn\u00e1m\u011bj\u0161\u00ed pat\u0159\u00ed&nbsp; <span style=\"color: #ff6600;\">[9] [13]<\/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\">\n<li><strong>Ketogenn\u00ed dieta<\/strong>&nbsp;&#8211; vysok\u00fd obsah tuku, n\u00edzk\u00e9 mno\u017estv\u00ed b\u00edlkovin a sacharid\u016f<\/li>\n\n\n\n<li><strong>Atkinsov\u00e1 dieta<\/strong>&nbsp;&#8211; vysok\u00e9 mno\u017estv\u00ed b\u00edlkovin a tuk\u016f, n\u00edzk\u00fd obsah sacharid\u016f<\/li>\n\n\n\n<li><strong>Paleo dieta<\/strong>&nbsp;&#8211; vysok\u00fd obsah b\u00edlkovin a tuk\u016f, n\u00edzk\u00fd pod\u00edl&nbsp;sacharid\u016f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Organismus bere energii ze&nbsp;<strong>sacharid\u016f a tuk\u016f,&nbsp;<\/strong>a pokud nem\u00e1 sacharidy, na energii za\u010dne p\u0159em\u011b\u0148ovat tuky.&nbsp;Krom\u011b spalov\u00e1n\u00ed tuk\u016f se p\u0159i sn\u00ed\u017een\u00ed p\u0159\u00edjmu sacharid\u016f v lidsk\u00e9m t\u011ble d\u011bj\u00ed dal\u0161\u00ed procesy, d\u00edky kter\u00fdm lid\u00e9 pova\u017euj\u00ed tento typ diet za \u00fasp\u011b\u0161n\u00fd.&nbsp;Uveden\u00e9 diety doporu\u010duj\u00ed potraviny s&nbsp;<strong>vy\u0161\u0161\u00edm obsahem vl\u00e1kniny&nbsp;<\/strong>a vody, co\u017e z\u00e1rove\u0148 znamen\u00e1, \u017ee maj\u00ed&nbsp;<strong>m\u00e9n\u011b kalori\u00ed&nbsp;<\/strong>a v\u00e1m se sn\u00ed\u017e\u00ed&nbsp;<strong>kalorick\u00fd p\u0159\u00edjem.&nbsp;Bez sacharid\u016f&nbsp;<\/strong>tak\u00e9 limitujete vyplavov\u00e1n\u00ed&nbsp;<strong>serotoninu,&nbsp;<\/strong>kter\u00fd prokazateln\u011b&nbsp;<strong>podporuje chu\u0165 k j\u00eddlu.&nbsp;<\/strong>V neposledn\u00ed \u0159ad\u011b se&nbsp;<strong>zvy\u0161uje&nbsp;<\/strong>v\u00e1\u0161&nbsp;<strong>p\u0159\u00edjem b\u00edlkovin,&nbsp;<\/strong>kter\u00e9 se tr\u00e1v\u00ed v t\u011ble d\u00e9le a vy se c\u00edt\u00edte&nbsp;<strong>d\u00e9le syt\u00ed.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[9] <\/span>Kontrola p\u0159\u00edjmu sacharid\u016f je pro udr\u017een\u00ed p\u0159im\u011b\u0159en\u00e9 hmotnosti velmi d\u016fle\u017eit\u00e1 a jejich&nbsp;<strong>nadm\u011brn\u00e1 konzumace&nbsp;<\/strong>m\u016f\u017ee sm\u011b\u0159ovat k n\u00e1r\u016fstu kilogram\u016f.&nbsp;To ale neznamen\u00e1, \u017ee je mus\u00edte absolutn\u011b vylou\u010dit.&nbsp;Zam\u011b\u0159te se sp\u00ed\u0161e na&nbsp;<strong>komplexn\u00ed sacharidy&nbsp;<\/strong>a zkuste sledovat&nbsp;<strong>celkov\u00fd kalorick\u00fd p\u0159\u00edjem.<\/strong>&nbsp;&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Canva_-_Woman_About_to_Eat_Strawberry.jpg\" alt=\"Mus\u00edte b\u011bhem hubnut\u00ed vylou\u010dit v\u0161echny sacharidy?\" style=\"width:843px;height:562px\" title=\"Mus\u00edte b\u011bhem hubnut\u00ed vylou\u010dit v\u0161echny sacharidy?\"\/><\/figure>\n<\/div>\n\n\n<p>Studie zkoumala \u00fasp\u011b\u0161nost diet na z\u00e1klad\u011b&nbsp;<strong>pom\u011br\u016f makronutrient\u016f.&nbsp;<\/strong>V\u00fdsledky jasn\u011b uv\u00e1d\u011bj\u00ed, \u017ee rozhoduj\u00edc\u00ed je p\u0159\u00edjem kalori\u00ed, ne pom\u011br b\u00edlkovin, sacharid\u016f a tuk\u016f.&nbsp;Porovn\u00e1n\u00ed&nbsp;<strong>vysokosacharidov\u00e9 a n\u00edzkosacharidov\u00e9 stravy&nbsp;<\/strong>b\u011bhem&nbsp;6 a&nbsp;12 t\u00fddn\u016f vedlo ke&nbsp;<strong>stejn\u00fdm v\u00fdsledk\u016fm.&nbsp;<\/strong>Pokud chcete zhubnout, vyzkou\u0161ejte sn\u00ed\u017eit celkov\u00fd&nbsp;<strong>p\u0159\u00edjem kalori\u00ed&nbsp;<\/strong>a spojte to s&nbsp;<strong>cvi\u010den\u00edm.&nbsp;Kr\u00e1tkodob\u00e9 diety&nbsp;<\/strong>dok\u00e1\u017e\u00ed na jist\u00fd \u010das redukovat hmotnost, po jejich skon\u010den\u00ed v\u00e1m v\u0161ak hroz\u00ed jojo efekt. <span style=\"color: #ff6600;\">[9] <\/span>Chcete se o jojo efektu dozv\u011bd\u011bt v\u00edce informac\u00ed?&nbsp;P\u0159e\u010dt\u011bte si \u010dl\u00e1nek &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/jojo-efekt-a-jak-s-nim-bojovat\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">Jojo efekt a jak s n\u00edm bojovat<\/span><\/a><\/span>.&nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Cim_vice_potu_tim_vice_hubnete\"><\/span><strong>4. \u010c\u00edm v\u00edce potu, t\u00edm v\u00edce hubnete<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>M\u00fdtus spojen\u00fd s potem&nbsp;<\/strong>a hubnut\u00edm je podobn\u00fd m\u00fdtu o namo\u017een\u00fdch svalech.&nbsp;Pokud se p\u0159i cvi\u010den\u00ed dostate\u010dn\u011b&nbsp;<strong>nepot\u00edte, nespalujete tuk&nbsp;<\/strong>a v\u00e1\u0161 tr\u00e9nink&nbsp;<strong>nem\u00e1 smysl.&nbsp;<\/strong>Tento hoax je pom\u011brn\u011b roz\u0161\u00ed\u0159en\u00fd, ale v\u016fbec se nezakl\u00e1d\u00e1 na pravd\u011b.&nbsp;<strong>Pocen\u00ed je ochlazovac\u00ed proces&nbsp;<\/strong>lidsk\u00e9ho t\u011bla, b\u011bhem kter\u00e9ho organismus&nbsp;<strong>udr\u017euje t\u011blesnou teplotu&nbsp;<\/strong>a&nbsp;<strong>zabra\u0148uje jeho p\u0159eh\u0159\u00e1t\u00ed.&nbsp;<\/strong>V\u00edce potu p\u0159i sportovn\u00ed aktivit\u011b v\u0161ak&nbsp;<strong>neznamen\u00e1&nbsp;<\/strong>automaticky&nbsp;<strong>v\u00edce sp\u00e1len\u00e9ho tuku.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[10]&nbsp;<\/span> &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shashank-shekhar-Db1J_qp_ctc-unsplash.jpg\" alt=\"\u010c\u00edm v\u00edce potu, t\u00edm v\u00edce hubnete\" style=\"width:843px;height:562px\" title=\"\u010c\u00edm v\u00edce potu, t\u00edm v\u00edce hubnete\"\/><\/figure>\n<\/div>\n\n\n<p>Mezi zn\u00e1m\u00e9 aktivity spojen\u00e9 se zv\u00fd\u0161en\u00fdm pocen\u00edm pat\u0159\u00ed i&nbsp;<strong>Bikram j\u00f3ga,&nbsp;<\/strong>o kter\u00e9 se tvrd\u00ed, \u017ee p\u0159i n\u00ed sp\u00e1l\u00edte a\u017e&nbsp;<strong>1000 kcal&nbsp;<\/strong>za hodinu.&nbsp;V\u011bdeck\u00e1 studie vyvr\u00e1tila tento nesmysl.&nbsp;B\u011bhem&nbsp;<strong>90-minutov\u00e9ho tr\u00e9ninku&nbsp;<\/strong>\u017eeny&nbsp;<strong>sp\u00e1lily pouze&nbsp;390 a&nbsp;mu\u017ei 460 kalori\u00ed.&nbsp;<\/strong>Hubneme a spalujeme tuk i p\u0159i aktivit\u00e1ch, b\u011bhem kter\u00fdch pot nen\u00ed viditeln\u00fd, nap\u0159\u00edklad&nbsp;<strong>plav\u00e1n\u00ed&nbsp;<\/strong>nebo&nbsp;<strong>tr\u00e9nink v zim\u011b&nbsp;<\/strong>p\u0159i n\u00edzk\u00fdch teplot\u00e1ch.&nbsp;<span style=\"color: #ff6600;\">[11]&nbsp;<\/span> &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Sedy_lehy_spalite_tuk_na_brise\"><\/span><strong>5. Sedy lehy sp\u00e1l\u00edte tuk na b\u0159i\u0161e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u0159i\u0161n\u00ed svaly cvi\u010d\u00edte ka\u017ed\u00fd den a st\u00e1le nevid\u00edte pov\u011bstn\u00fd&nbsp;<strong>,,pek\u00e1\u010d buchet&#8221;?&nbsp;<\/strong>Z\u0159ejm\u011b v\u00e1s zklameme, ale tuku na b\u0159i\u0161e se nezbav\u00edte&nbsp;<strong>pouze d\u00edky sed\u016fm leh\u016fm.<\/strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p><span id=\"docs-internal-guid-233765bf-7fff-ffac-ce6c-3a533e445229\">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG-20191115-WA0006.jpg\" alt=\"Sedy lehy sp\u00e1l\u00edte tuk na b\u0159i\u0161e\" style=\"width:843px;height:648px\" title=\"Sedy lehy sp\u00e1l\u00edte tuk na b\u0159i\u0161e\"\/><\/figure>\n<\/div>\n\n\n<p>Pneumatiky na b\u0159i\u0161e se zbav\u00edte pouze celkovou&nbsp;<strong>redukc\u00ed t\u011blesn\u00e9ho tuku.&nbsp;<\/strong>N\u011bkolik studi\u00ed zkoumalo&nbsp;<strong>vliv pravideln\u00e9ho cvi\u010den\u00ed&nbsp;<\/strong>na sn\u00ed\u017een\u00ed tukov\u00fdch lo\u017eisek v oblasti b\u0159icha.&nbsp;<strong>\u017d\u00e1dn\u00e1&nbsp;<\/strong>z nich nepotvrdila v\u00fdrazn\u00fd&nbsp;<strong>\u00fabytek tuku na b\u0159i\u0161e&nbsp;<\/strong>p\u0159i tr\u00e9ninku zam\u011b\u0159en\u00e9m na&nbsp;<strong>b\u0159i\u0161n\u00ed oblast.&nbsp;<\/strong>Stejn\u011b&nbsp;<strong>neplat\u00ed,&nbsp;<\/strong>\u017ee v\u00e1m na vypracovan\u00e9 b\u0159icho&nbsp;<strong>posta\u010d\u00ed n\u00edzk\u00fd obsah podko\u017en\u00edho tuku.&nbsp;<\/strong>Nejlep\u0161\u00ed cestou k vyr\u00fdsov\u00e1n\u00ed b\u0159icha je&nbsp;<strong>intenzivn\u00ed tr\u00e9nink cel\u00e9ho t\u011bla&nbsp;<\/strong>a vyu\u017e\u00edv\u00e1n\u00ed&nbsp;<strong>komplexn\u00edch cvik\u016f,&nbsp;<\/strong>p\u0159i kter\u00fdch se p\u0159irozen\u011b&nbsp;<strong>zapojuje i b\u0159icho.&nbsp;<\/strong><span style=\"color: #ff6600;\">[12]<\/span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Nizkotucne_potraviny_jsou_vzdy_zdravejsi_volba\"><\/span><strong>6. N\u00edzkotu\u010dn\u00e9 potraviny jsou v\u017edy zdrav\u011bj\u0161\u00ed volba<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Produkty s ozna\u010den\u00edm ,,n\u00edzkotu\u010dn\u00e9&#8221; nebo ,,odtu\u010dn\u011bn\u00e9&#8221; evokuj\u00ed dojem, \u017ee jsou zdrav\u011bj\u0161\u00ed ne\u017e ,,plnotu\u010dn\u00e9&#8221; verze.&nbsp;Mnoh\u00e9 z nich mohou m\u00edt opravdu ni\u017e\u0161\u00ed nebo nulov\u00fd obsah tuku, ale z\u00e1rove\u0148&nbsp;<strong>zna\u010dn\u00e9 mno\u017estv\u00ed sacharid\u016f.&nbsp;<\/strong>N\u00e1lepku ,,n\u00edzkotu\u010dn\u00e9&#8221; p\u0159itom mohou m\u00edt i <strong>nezdrav\u00e9 potraviny&nbsp;<\/strong>&#8211; tzv.&nbsp;<strong>junk food,&nbsp;<\/strong>kter\u00e9 p\u0159edstavuj\u00ed p\u0159esn\u00fd&nbsp;<strong>opak zdrav\u00e9 stravy.&nbsp;<\/strong>Samotn\u00e9 sacharidy nejsou probl\u00e9m, i&nbsp;<strong>zelenina a lu\u0161t\u011bniny obsahuj\u00ed komplexn\u00ed sacharidy,&nbsp;<\/strong>kter\u00e9 jsou pro lidsk\u00e9 t\u011blo prosp\u011b\u0161n\u00e9.&nbsp;U n\u00edzkotu\u010dn\u00fdch produkt\u016f doporu\u010dujeme&nbsp;<strong>zkontrolovat tabulku nutri\u010dn\u00edch hodnot&nbsp;<\/strong>a ujistit se, zda se v obsahu nenach\u00e1z\u00ed&nbsp;<strong>vysok\u00e1 d\u00e1vka sacharid\u016f.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [14]<\/span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkter\u00e9&nbsp;<strong>potraviny s n\u00edzk\u00fdm obsahem tuku&nbsp;<\/strong>jsou&nbsp;<strong>bohat\u00e9 na sacharidy.&nbsp;<\/strong>Pro lep\u0161\u00ed p\u0159ehled uv\u00e1d\u00edme n\u011bkolik p\u0159\u00edklad\u016f potravin s p\u0159irozen\u00fdm a sn\u00ed\u017een\u00fdm obsahem tuku v&nbsp;tabulce <span style=\"color: #ff6600;\">[15] [16]:<\/span>&nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>obsah tuku<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>obsah sacharid\u016f<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>N\u00edzkotu\u010dn\u00e9 ml\u00e9ko (100 ml)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Plnotu\u010dn\u00e9 ml\u00e9ko (100 ml)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>N\u00edzkotu\u010dn\u00fd jogurt (100 g)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Jogurt z plnotu\u010dn\u00e9ho ml\u00e9ka (100 g)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>N\u00edzkotu\u010dn\u00e1 zakysan\u00e1&nbsp;smetana (100&nbsp;g)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Plnotu\u010dn\u00e1 zakysan\u00e1 smetana (100 g)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">19,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>N\u00edzkotu\u010dn\u00fd sal\u00e1tov\u00fd dressing (100 ml)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sal\u00e1tov\u00fd dresing majon\u00e9zov\u00e9ho typu (100 ml)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">33,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Popcorn&nbsp;do mikrovlnky (100 g)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tortilov\u00e9 \u010dipsy (100 g)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">5,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">80,1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/noodles-1632153_1920.jpg\" alt=\"N\u00edzkotu\u010dn\u00e9 potraviny jsou v\u017edy zdrav\u011bj\u0161\u00ed volba\" style=\"width:843px;height:562px\" title=\"N\u00edzkotu\u010dn\u00e9 potraviny jsou v\u017edy zdrav\u011bj\u0161\u00ed volba\"\/><\/figure>\n<\/div>\n\n\n<p>Je d\u016fle\u017eit\u00e9&nbsp;<strong>odli\u0161ovat jednoduch\u00e9 sacharidy,&nbsp;<\/strong>kter\u00e9 se nach\u00e1zej\u00ed v&nbsp;<strong>pe\u010divu nebo snacku,&nbsp;<\/strong>od&nbsp;<strong>komplexn\u00edch sacharid\u016f,&nbsp;<\/strong>kter\u00e9 jsou pro organismus prosp\u011b\u0161n\u00e9.&nbsp;Zdroj\u016f zdrav\u00fdch sacharid\u016f je n\u011bkolik, mezi nutri\u010dn\u011b zaj\u00edmav\u00e9 pat\u0159\u00ed&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/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\">\n<li><strong>Oves&nbsp;<\/strong>&#8211; nejzdrav\u011bj\u0161\u00ed celozrnn\u00e1 potravina.&nbsp;Syrov\u00fd oves tvo\u0159\u00ed ze&nbsp;<strong>66%<\/strong>&nbsp;sacharidy, p\u0159i\u010dem\u017e&nbsp;<strong>11%<\/strong>&nbsp;pat\u0159\u00ed vl\u00e1knin\u011b.&nbsp;Skv\u011ble zasyt\u00ed a pom\u00e1h\u00e1&nbsp;<strong>p\u0159edch\u00e1zet nadv\u00e1ze<\/strong>&nbsp;a&nbsp;<strong>srde\u010dn\u011b-c\u00e9vn\u00edm onemocn\u011bn\u00edm<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>Ban\u00e1ny&nbsp;<\/strong>&#8211;&nbsp;<strong>23%<\/strong>&nbsp;ban\u00e1n\u016f tvo\u0159\u00ed sacharidy.&nbsp;Jde o zdroj&nbsp;<strong>drasl\u00edku, vitam\u00ednu C a B6<\/strong>,&nbsp;kter\u00fd je u\u017eite\u010dn\u00fd p\u0159i tr\u00e1vic\u00edch pot\u00ed\u017e\u00edch a regulaci krevn\u00edho tlaku.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/repa\/\" class=\"ek-link\"><strong>\u0158epa<\/strong> <\/a>&#8211; <strong>8 &#8211; 10%<\/strong> tvo\u0159\u00ed sacharidy, najdete v n\u00ed i <strong>antioxidanty, vitam\u00edny, miner\u00e1ly a anorganick\u00e9 dusi\u010dnany<\/strong>, kter\u00e9 sni\u017euj\u00ed riziko krevn\u00edho tlaku a jin\u00fdch onemocn\u011bn\u00ed. <\/li>\n\n\n\n<li><strong>Bor\u016fvky&nbsp;<\/strong>&#8211; obsahuj\u00ed&nbsp;<strong>14,5%<\/strong>&nbsp;sacharid\u016f, zna\u010dn\u00e9 mno\u017estv\u00ed vitam\u00edn\u016f a antioxidant\u016f, a jsou u\u017eite\u010dn\u00e9 p\u0159i ochran\u011b organismu p\u0159ed oxidac\u00ed.<\/li>\n\n\n\n<li><strong>Fazole obecn\u00e1<\/strong>&nbsp;&#8211; nach\u00e1z\u00ed se v n\u00ed&nbsp;<strong>22,8%<\/strong>&nbsp;sacharid\u016f ve form\u011b&nbsp;<strong>vl\u00e1kniny a \u0161krobu<\/strong>.&nbsp;Krom\u011b toho je v\u00fdborn\u00fdm zdrojem&nbsp;<strong>b\u00edlkovin, vitam\u00edn\u016f a antioxidant\u016f<\/strong>.&nbsp;Nikdy nekonzumujte fazole v&nbsp;<strong>syrov\u00e9m nebo nedova\u0159en\u00e9m stavu<\/strong>,&nbsp;je toti\u017e<strong>jedovat\u00e1<\/strong>.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Potraviny_s_nizkym_glykemickym_indexem_pomahaji_hubnout\"><\/span><strong>7.&nbsp;Potraviny s n\u00edzk\u00fdm glykemick\u00fdm indexem pom\u00e1haj\u00ed hubnout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i tr\u00e1ven\u00ed sacharid\u016f ze stravy doch\u00e1z\u00ed ke&nbsp;<strong>zv\u00fd\u0161en\u00ed hladiny gluk\u00f3zy.&nbsp;<\/strong>Pokud sn\u00edte rychle straviteln\u00e9 sacharidy, gluk\u00f3za&nbsp;<strong>stoupne rychle&nbsp;<\/strong>a stejn\u011b&nbsp;<strong>rychle klesne.&nbsp;<\/strong>Glykemick\u00fd index je hodnota&nbsp;<strong>od 1 do&nbsp;100&nbsp;<\/strong>a&nbsp;p\u0159i\u0159azuje se&nbsp;<strong>potravin\u00e1m, kter\u00e9 obsahuj\u00ed sacharidy.&nbsp;<\/strong>Vyjad\u0159uje rychlost n\u00e1r\u016fstu hladiny gluk\u00f3zy po str\u00e1ven\u00ed sacharid\u016f z j\u00eddla.&nbsp;Princip m\u011b\u0159en\u00ed glykemick\u00e9ho indexu potravin vznikl v 80. letech a byl vyvinut pro lidi trp\u00edc\u00ed cukrovkou.&nbsp;Glykemick\u00fd index potravin je rozd\u011blen do t\u0159\u00ed kategori\u00ed&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/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\">\n<li><strong>N\u00edzk\u00fd GI&nbsp;<\/strong><strong>&#8211; 1 &#8211; 55<\/strong>&nbsp;&#8211; v\u011bt\u0161ina ovoce, zelen\u00e1 zelenina, syrov\u00e1 mrkev, fazole obecn\u00e1, cizrna, \u010do\u010dka, otrubov\u00e9 cere\u00e1lie<\/li>\n\n\n\n<li><strong>St\u0159edn\u00ed GI &#8211; 56 &#8211; 69<\/strong>&nbsp;&#8211; kuku\u0159ice, ban\u00e1ny, syrov\u00fd ananas, rozinky, ovesn\u00e9 cere\u00e1lie, \u017eitn\u00fd chl\u00e9b<\/li>\n\n\n\n<li><strong>Vysok\u00fd GI &#8211;&nbsp;<\/strong><strong>70<\/strong>&nbsp;a&nbsp;vy\u0161\u0161\u00ed&nbsp;&#8211; b\u00edl\u00e1 r\u00fd\u017ee, brambory, b\u00edl\u00fd chl\u00e9b &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/eat-2834549_1920.jpg\" alt=\"Potraviny s n\u00edzk\u00fdm glykemick\u00fdm indexem pom\u00e1haj\u00ed hubnout\" style=\"width:843px;height:562px\" title=\"Potraviny s n\u00edzk\u00fdm glykemick\u00fdm indexem pom\u00e1haj\u00ed hubnout\"\/><\/figure>\n<\/div>\n\n\n<p>Dieta zalo\u017een\u00e1 na potravin\u00e1ch s n\u00edzk\u00fdm GI je prosp\u011b\u0161n\u00e1&nbsp;<strong>zejm\u00e9na pro diabetiky,&nbsp;<\/strong>proto\u017ee p\u0159\u00edjem potravin s&nbsp;<strong>vysok\u00fdm GI&nbsp;<\/strong>zp\u016fsobuje&nbsp;<strong>rychl\u00e9 n\u00e1r\u016fsty a poklesy hladiny cukru.&nbsp;<\/strong>Pro b\u011b\u017en\u00e9ho \u010dlov\u011bka je prosp\u011b\u0161n\u00e9 konzumovat potraviny s&nbsp;<strong>n\u00edzk\u00fdm GI,&nbsp;<\/strong>proto\u017ee mezi nimi najdete&nbsp;<strong>celozrnn\u00e9 obilniny, n\u00edzkotu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 produkty, zeleninu nebo ovoce.&nbsp;<\/strong>Pro n\u011bkter\u00e9 lidi jsou&nbsp;<strong>diety&nbsp;<\/strong>zalo\u017een\u00e9 na&nbsp;<strong>n\u00edzk\u00e9m GI&nbsp;<\/strong>u\u017eite\u010dn\u00e9 v&nbsp;<strong>nasm\u011brov\u00e1n\u00ed na zdrav\u011bj\u0161\u00ed typ potravin.&nbsp;<\/strong>Podle v\u011bdc\u016f by se nem\u011blo p\u0159i v\u00fdb\u011bru potravin d\u00edvat&nbsp;<strong>pouze na GI&nbsp;<\/strong>stravy, ale tak\u00e9 na obsah&nbsp;<strong>kalori\u00ed, tuku, vl\u00e1kniny nebo vitam\u00edn\u016f.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[19] [20]&nbsp;<\/span><\/p>\n\n\n\n<p>Zaj\u00edm\u00e1 v\u00e1s toto t\u00e9ma a chcete se o glykemick\u00e9m indexu dozv\u011bd\u011bt v\u00edce?&nbsp;P\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek &#8211;&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/pravda-jak-zhubnout-hubnuti-a-diety\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak zhubnout : Pravda o diet\u00e1ch a n\u00edzk\u00e9m glykemick\u00e9m indexu<\/a>.&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Kortizol_muze_za_vase_pribirani\"><\/span><strong>8.&nbsp;Kortizol m\u016f\u017ee za va\u0161e p\u0159ib\u00edr\u00e1n\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hormon kortizol je pova\u017eov\u00e1n za d\u016fvod, pro\u010d n\u011bkte\u0159\u00ed lid\u00e9&nbsp;<strong>nemohou zhubnout.&nbsp;<\/strong>Kortizol se v na\u0161em organismu star\u00e1 o&nbsp;<strong>startov\u00e1n\u00ed katabolick\u00fdch reakc\u00ed,&nbsp;<\/strong>kter\u00e9 zp\u016fsobuj\u00ed&nbsp;<strong>\u0161t\u011bpen\u00ed tk\u00e1n\u00ed v t\u011ble.&nbsp;<\/strong>Naz\u00fdv\u00e1 se tak\u00e9&nbsp;<strong>,,stresov\u00fdm hormonem&#8221;<\/strong>, proto\u017ee jeho hladina stoup\u00e1 p\u0159i&nbsp;<strong>vypjat\u00fdch situac\u00edch.&nbsp;<\/strong>\u010cast\u00fd stres m\u016f\u017ee b\u00fdt d\u016fsledkem&nbsp;<strong>p\u0159ej\u00edd\u00e1n\u00ed,&nbsp;<\/strong>kter\u00e9 se stane zvykem.&nbsp;Vysok\u00e9 mno\u017estv\u00ed kortizolu zvy\u0161uje&nbsp;<strong>hladinu inzul\u00ednu,&nbsp;<\/strong>co\u017e zp\u016fsob\u00ed, \u017ee v\u00e1m&nbsp;<strong>klesne cukr v krvi&nbsp;<\/strong>a vy dost\u00e1v\u00e1te chu\u0165 na&nbsp;<strong>sladk\u00e9 a mastn\u00e9 j\u00eddlo.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[20] [21] [22]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/jeshoots-com--2vD8lIhdnw-unsplash.jpg\" alt=\"Kortizol m\u016f\u017ee za va\u0161e p\u0159ib\u00edr\u00e1n\u00ed\" style=\"width:843px;height:562px\" title=\"Kortizol m\u016f\u017ee za va\u0161e p\u0159ib\u00edr\u00e1n\u00ed\"\/><\/figure>\n<\/div>\n\n\n<p>Kortizol nen\u00ed d\u016fvod va\u0161\u00ed neschopnosti shodit, sp\u00ed\u0161e je to&nbsp;<strong>d\u016fsledek dlouhodob\u00e9ho stresu.&nbsp;<\/strong>Nejprve byste m\u011bli&nbsp;<strong>sn\u00ed\u017eit hladiny kortizolu&nbsp;<\/strong>pomoc\u00ed zm\u011bny \u017eivotn\u00edho stylu.&nbsp;Zkuste&nbsp;<strong>meditovat&nbsp;<\/strong>a vyzkou\u0161et cvi\u010den\u00ed jako&nbsp;<strong>j\u00f3ga&nbsp;<\/strong>nebo&nbsp;<strong>tai chi.&nbsp;<\/strong>V\u011bnujte se pravideln\u00e9mu&nbsp;<strong>tr\u00e9ninku p\u0159i ni\u017e\u0161\u00ed intenzit\u011b.&nbsp;<\/strong>Travte v\u00edce \u010dasu s p\u0159\u00e1teli a rodinou, budete klidn\u011bj\u0161\u00ed a tak\u00e9 se v\u00e1m va\u0161e kila budou snadn\u011bji shazovat.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[22]&nbsp;<\/span> &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro sn\u00ed\u017een\u00ed hmotnosti a redukci tuku pot\u0159ebujete&nbsp;<strong>dodr\u017eovat vhodnou stravu&nbsp;<\/strong>a&nbsp;<strong>pravideln\u011b cvi\u010dit.&nbsp;<\/strong>Nemus\u00edte d\u011blat sklapova\u010dky do bezv\u011bdom\u00ed, kupovat n\u00edzkotu\u010dn\u00e9 potraviny nebo tr\u00e9novat do p\u0159\u00ed\u0161ern\u011b namo\u017een\u00fdch sval\u016f.&nbsp;Trval\u00e1 zm\u011bna \u017eivotn\u00edho stylu je v\u00fdsledkem&nbsp;<strong>tr\u00e9ninku, vyv\u00e1\u017een\u00e9 stravy a kontroly p\u0159ijat\u00fdch kalori\u00ed.&nbsp;<\/strong>V \u010dl\u00e1nku jste \u010detli doporu\u010den\u00ed zalo\u017een\u00e9 na v\u00fdzkumu a tato ov\u011b\u0159en\u00e1 fakta v\u00e1m zjednodu\u0161\u00ed \u017eivot a cestu za vysn\u011bnou postavou.&nbsp;Pokud v\u00e1s \u010dl\u00e1nek o 8 m\u00fdtech o hubnut\u00ed oslovil,&nbsp;<strong>podpo\u0159te ho lajkem a 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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>8 m\u00fdt\u016f o hubnut\u00ed a redukci tuku podle odborn\u00edk\u016f. Poznejte nutri\u010dn\u00ed a tr\u00e9ninkov\u00e9 m\u00fdty, kter\u00e9 mohou br\u00e1nit v efektivn\u00ed redukci hmotnosti.<\/p>\n","protected":false},"author":25,"featured_media":79944,"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":[6369,6933,7437,7599],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-166469","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-myty-cs","10":"tag-telesny-tuk-cs","11":"tag-vaha-cs","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>8 m\u00fdt\u016f o hubnut\u00ed, kter\u00e9 brzd\u00ed va\u0161e v\u00fdsledky - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"8 m\u00fdt\u016f o hubnut\u00ed, redukci a spalov\u00e1n\u00ed tuku. 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