{"id":168265,"date":"2017-06-06T00:00:00","date_gmt":"2017-06-05T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/4-kroky-k-lepsimu-stravovani\/"},"modified":"2023-08-04T14:02:01","modified_gmt":"2023-08-04T12:02:01","slug":"4-kroky-k-lepsimu-stravovani","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/4-kroky-k-lepsimu-stravovani\/","title":{"rendered":"4 kroky k lep\u0161\u00edmu stravov\u00e1n\u00ed"},"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\/4-kroky-k-lepsimu-stravovani\/#Krok_1_Merte\" title=\"Krok 1: M\u011b\u0159te\">Krok 1: M\u011b\u0159te<\/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\/4-kroky-k-lepsimu-stravovani\/#Krok_2_Zaznamenavejte\" title=\"Krok 2: Zaznamen\u00e1vejte\">Krok 2: Zaznamen\u00e1vejte<\/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\/4-kroky-k-lepsimu-stravovani\/#Krok_3_Rozlozte_to\" title=\"Krok 3: Rozlo\u017ete to\">Krok 3: Rozlo\u017ete to<\/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\/4-kroky-k-lepsimu-stravovani\/#Krok_4_Zacnete_si_jidlo_planovat\" title=\"Krok 4: Za\u010dn\u011bte si j\u00eddlo pl\u00e1novat\">Krok 4: Za\u010dn\u011bte si j\u00eddlo pl\u00e1novat<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jste p\u0159ipraveni zm\u011bnit to, jak j\u00edte? Jist\u011b, m\u016f\u017eete zahodit ten cheeseburger a vrhnout se do paleo, cyklen\u00ed sacharid\u016f, nebo do jak\u00e9hokoliv jin\u00e9ho syst\u00e9mu, kter\u00fd <strong>p\u0159edstavuje 180-stup\u0148ov\u00fd obrat od va\u0161eho sou\u010dasn\u00e9ho stravov\u00e1n\u00ed.<\/strong> Ale zamyslete se nad t\u00edm, zda t\u00edmto zp\u016fsobem <strong>nep\u0159iprav\u00edte sami sebe pouze na selh\u00e1n\u00ed.<\/strong> Je\u0161t\u011b p\u0159edt\u00edm ne\u017e cokoliv ud\u011bl\u00e1te, nau\u010dte se <strong>dovednosti ,,uv\u00e1\u017eliv\u00e9ho&#8221; jeden\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>O<\/em> <em>jak\u00e9 dovednosti vlastn\u011b mluv\u00edme?<\/em> Je to znalost toho, <strong>z<\/strong> <strong>\u010deho se va\u0161e j\u00eddlo skl\u00e1d\u00e1<\/strong> a pou\u017eit\u00ed t\u011bchto informac\u00ed k tomu, abyste se l\u00e9pe stravovali. Jeden z nejlep\u0161\u00edch zp\u016fsob\u016f jak na to, je za\u010d\u00edt <strong>sledovat nebo si zna\u010dit makro\u017eiviny<\/strong> &#8211; b\u00edlkoviny, sacharidy, tuky a tak\u00e9 celkov\u00e9 kalorie va\u0161eho j\u00eddla.<\/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\/recept.jpg\" alt=\"kolik b\u00edlkovin, tuk\u016f a sacharid\u016f byste m\u011bli p\u0159ijmout?\" width=\"843\" title=\"kolik b\u00edlkovin, tuk\u016f a sacharid\u016f byste m\u011bli p\u0159ijmout?\"\/><\/figure>\n<\/div>\n\n\n<p>Abyste v tom m\u011bli jasno: <strong>Nezavazuje v\u00e1s to k<\/strong> <strong>ni\u010demu.<\/strong> Neznamen\u00e1 to, \u017ee od te\u010f budete na nekone\u010dn\u00e9 diet\u011b nebo \u017ee si mus\u00edte koupit troje kuchy\u0148sk\u00e9 v\u00e1hy na doma, do auta a do pr\u00e1ce. Znamen\u00e1 to, \u017ee <strong>cokoliv se rozhodnete ud\u011blat,<\/strong> ud\u011bl\u00e1te tak z pozice znalosti, ne ignorance. A to je st\u00e1le dobr\u00e9 \u0159e\u0161en\u00ed. Zkuste to na p\u00e1r t\u00fddn\u016f. V\u017edy\u0165 co m\u016f\u017eete ztratit?<\/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=\"105718,105964,107113,107605,113041\" ><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Krok_1_Merte\"><\/span>Krok 1: M\u011b\u0159te<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jsme v\u00e1s pr\u00e1v\u011b p\u0159esv\u011bd\u010dili k tomu, <strong>abyste pustili makro\u017eiviny do sv\u00e9ho \u017eivota,<\/strong> pravd\u011bpodobn\u011b jste se smutn\u00fdm hlasem zeptali: <em>,,OK, kolik \u010dasu mi to zabere a<\/em> <em>co si mus\u00edm koupit?&#8221; Na\u0161t\u011bst\u00ed,<\/em> odpov\u011bd\u00ed na prvn\u00ed ot\u00e1zku je<em> ,,ne mnoho&#8221; <\/em>a na druhou <em>,,nic speci\u00e1ln\u00edho&#8221;.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se u\u010d\u00edte sledovat svou stravu, t\u0159emi nejlep\u0161\u00edmi n\u00e1stroji, kter\u00e9 m\u016f\u017eete m\u00edt v kuchyni jsou: <strong>kuchy\u0148sk\u00e1 v\u00e1ha, se\u0161it na po\u010d\u00edt\u00e1n\u00ed kalori\u00ed<\/strong> <em>(poslou\u017e\u00ed i smartphone)<\/em> <strong>a <\/strong><strong><a title=\"odm\u011brky\" href=\"https:\/\/gymbeam.cz\/odmerky-5ks-1-5-15-50-100-ml.html\" target=\"_blank\" rel=\"noopener noreferrer\">odm\u011brky<\/a>.<\/strong> Tak\u00e9 doporu\u010dujeme m\u00edt po ruce kalkula\u010dku <em>(pokud nejste expertem v<\/em> <em>po\u010d\u00edt\u00e1n\u00ed na prstech),<\/em> a <strong>zdroj nutri\u010dn\u00edch informac\u00ed.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-587213934.jpg\" alt=\"jak se zdrav\u011b stravovat - jako v\u00e1\u017eit potraviny\" width=\"843\" height=\"562\" title=\"jak se zdrav\u011b stravovat - jak v\u00e1\u017eit potraviny\"\/><\/figure>\n<\/div>\n\n\n<p>Pokud je na va\u0161em j\u00eddle uvedena i etiketa, je to dobr\u00fd za\u010d\u00e1tek. Nicm\u00e9n\u011b, pokud <strong>up\u0159ednost\u0148ujete potraviny, kter\u00e9 jsou bez etiket<\/strong> <em>(ty byste mimochodem m\u011bli up\u0159ednostnit),<\/em> m\u00e1te n\u011bkolik mo\u017enost\u00ed. Jak\u00e1koliv <strong>p\u0159\u00edru\u010dka na po\u010d\u00edt\u00e1n\u00ed kalori\u00ed,<\/strong> jako nap\u0159\u00edklad <a title=\"p\u0159\u00edru\u010dka na po\u010d\u00edt\u00e1n\u00ed kalori\u00ed\" href=\"https:\/\/www.amazon.com\/Complete-Book-Food-Counts-9th\/dp\/0440245613\" target=\"_blank\" rel=\"noopener noreferrer\">Complete Book of Food Counts<\/a> nebo jin\u00fd podobn\u00fd zdroj, je v po\u0159\u00e1dku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00e9 existuje <strong>nespo\u010det online zdroj\u016f,<\/strong> nejp\u0159edn\u011bj\u0161\u00ed je USDA National Nutrient Database for Standard Reference nebo u n\u00e1s <a title=\"kalorick\u00e9 tabulky\" href=\"https:\/\/www.kaloricketabulky.sk\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kalorick\u00e9 tabulky<\/a>. Pokud nem\u00e1te po ruce po\u010d\u00edta\u010d, nevad\u00ed &#8211; dnes u\u017e <strong>existuj\u00ed mobiln\u00ed aplikace,<\/strong> kter\u00e9 na jednodu\u0161\u0161\u00ed v\u00fdpo\u010det pou\u017e\u00edvaj\u00ed informace z USDA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zapamatovat si pl\u00e1n va\u0161ich hlavn\u00edch j\u00eddel <strong>je jednodu\u0161\u0161\u00ed ne\u017e si mo\u017en\u00e1 mysl\u00edte.<\/strong> V\u011bt\u0161ina z&nbsp;n\u00e1s m\u00e1 toti\u017e <strong>okolo 20-30 obl\u00edben\u00fdch j\u00eddel,<\/strong> kter\u00e9 pravideln\u011b konzumujeme. Ne\u017e si to uv\u011bdom\u00edte, budete si pamatovat, \u017ee 170 gramov\u00e1 ku\u0159ec\u00ed prsa maj\u00ed p\u0159ibli\u017en\u011b 140 kalori\u00ed, o trochu v\u00edce ne\u017e <strong>26 gram\u016f b\u00edlkovin a<\/strong> <strong>3 gramy tuk\u016f.<\/strong> Tak\u00e9 <strong>se nau\u010d\u00edte zrakem rozeznat<\/strong> 170 gram\u016f <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00edch prsou<\/a>, ani\u017e byste museli vyt\u00e1hnout v\u00e1hu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-585296166.jpg\" alt=\"makro\u017eiviny - jak si sestavit j\u00eddeln\u00ed\u010dek\" width=\"843\" height=\"562\" title=\"makro\u017eiviny - jak si sestavit j\u00eddeln\u00ed\u010dek\"\/><\/figure>\n<\/div>\n\n\n<p>Pokud tak daleko je\u0161t\u011b nejste, <strong>m\u011bjte v\u00e1hu a<\/strong> <strong>odm\u011brky po ruce.<\/strong> Pro potraviny, kter\u00e9 se obecn\u011b v\u00e1\u017e\u00ed na gramy <em>(to je v\u011bt\u0161ina j\u00eddel),<\/em> <strong>pou\u017e\u00edvejte kuchy\u0148skou v\u00e1hu.<\/strong> Pro potraviny, p\u0159i kter\u00fdch se kalorie po\u010d\u00edtaj\u00ed v jednotk\u00e1ch objemu, <strong>pou\u017e\u00edvejte odm\u011brky.<\/strong> Stanovte si mno\u017estv\u00ed, spo\u010d\u00edtejte, a je to! <strong>Zn\u00e1te sv\u00e9 makro.<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"Krok_2_Zaznamenavejte\"><\/span>Krok 2: Zaznamen\u00e1vejte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nyn\u00ed ji\u017e v\u00edte, za co va\u0161e j\u00eddlo <em>,,stoj\u00ed&#8221;,<\/em> tedy alespo\u0148 <strong>co se t\u00fd\u010de makro\u017eivin.<\/strong> \u0158ekn\u011bme nap\u0159\u00edklad, \u017ee kdy\u017e se ka\u017ed\u00fd den vr\u00e1t\u00edte z pr\u00e1ce, sn\u00edte p\u0159ibli\u017en\u011b <strong>\u010dtvrt \u0161\u00e1lku mandlov\u00e9ho m\u00e1sla a<\/strong> <strong>jablko.<\/strong> Va\u0161e makro bude vypadat takto:<\/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><strong>\u00bc \u0161\u00e1lku mandlov\u00e9ho m\u00e1sla<\/strong><\/p>\n\n\n\n<p>\u2022 Kalorie: 384<br>\u2022 Tuky: 34 g<br>\u2022 B\u00edlkoviny: 13 g<br>\u2022 Sacharidy: 11 g&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>1 velk\u00e9 jablko se slupkou<\/strong><\/p>\n\n\n\n<p>\u2022 Kalorie: 116<br>\u2022 Tuky: 0 g<br>\u2022 B\u00edlkoviny: 1 g<br>\u2022 Sacharidy: 30 g<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-478744164.jpg\" alt=\"nutri\u010dn\u00ed hodnoty mandlov\u00e9 m\u00e1slo a jablko\" width=\"843\" height=\"562\" title=\"nutri\u010dn\u00ed hodnoty: mandlov\u00e9 m\u00e1slo a jablko\"\/><\/figure>\n<\/div>\n\n\n<p>Nutri\u010dn\u00ed datab\u00e1ze nab\u00edzej\u00ed <strong>neuv\u011b\u0159iteln\u011b komplexn\u00ed souhrn mikro\u017eivin,<\/strong> v\u010detn\u011b mno\u017estv\u00ed jednotliv\u00fdch aminokyselin, ale o n\u011b se neob\u00e1vejte, dokud nebudete muset. Dokud se s&nbsp;nimi d\u016fkladn\u011b nesezn\u00e1m\u00edte, je v po\u0159\u00e1dku, pokud se na za\u010d\u00e1tku budete dr\u017eet jen t\u011bch z\u00e1kladn\u00edch: <strong>kalori\u00ed, b\u00edlkovin, tuk\u016f a<\/strong> <strong>sacharid\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rychle p\u0159ijdete na to, \u017ee mno\u017estv\u00ed makro\u017eivin je z\u0159\u00eddka cel\u00e9 \u010d\u00edslo &#8211; <strong>\u017e\u00e1dn\u00fd probl\u00e9m.<\/strong> V p\u0159\u00edpad\u011b, \u017ee nechcete tr\u00e1vit v\u00edce \u010dasu matematikou ne\u017e jeden\u00edm, netrapte se v\u00fdpo\u010dty na setiny gram\u016f. Pokud \u010d\u00edslo za desetinou \u010d\u00e1rkou <strong>kon\u010d\u00ed do .50,<\/strong> zaokrouhlete to dol\u016f, pokud <strong>nad .51,<\/strong> pak nahoru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jakmile si spo\u010d\u00edt\u00e1te sv\u00e9 makro &#8211; <strong>toto je kl\u00ed\u010dov\u00e1 \u010d\u00e1st<\/strong> &#8211; zapi\u0161te si to do se\u0161itu. Ka\u017ed\u00fd \u00fasp\u011b\u0161n\u00fd byznysmen v\u00ed, \u017ee <strong>co se m\u011b\u0159\u00ed, to se zlep\u0161\u00ed.<\/strong> Nebo s dodatkem: <strong><em>,,Co se zm\u011b\u0159\u00ed a<\/em><\/strong> <strong><em>zap\u00ed\u0161e, zlep\u0161\u00ed se exponenci\u00e1ln\u011b<\/em><\/strong><em><strong>.\u201c<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znamen\u00e1 to jen to, \u017ee kdy\u017e si zm\u011b\u0159\u00edte va\u0161e j\u00eddlo a zap\u00ed\u0161ete to, va\u0161e <strong>v\u00fdsledky se budou zlep\u0161ovat je\u0161t\u011b rychleji,<\/strong> a to z d\u016fvodu sledovatelnosti, kterou se\u0161it p\u0159edstavuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I kdy\u017e to m\u016f\u017ee zn\u00edt jednodu\u0161e, je to d\u016fle\u017eit\u00e9 &#8211; <strong>nezapom\u00ednejte si poznamen\u00e1vat,<\/strong> jak\u00e9 potraviny jste ve sv\u00e9m j\u00eddle sn\u011bdli, nezapisujte si jen makro. Takto si po n\u011bkolika t\u00fddnech m\u016f\u017eete <strong>pl\u00e1novat j\u00eddlo na cel\u00fd t\u00fdden<\/strong> ze sv\u00fdch pozn\u00e1mek, m\u00edsto toho, abyste si znovu museli vyhledat ka\u017ed\u00e9 jedno j\u00eddlo, kter\u00e9 j\u00edte.<\/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\"><span class=\"ez-toc-section\" id=\"Krok_3_Rozlozte_to\"><\/span>Krok 3: Rozlo\u017ete to<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nyn\u00ed v\u00edte jak m\u011b\u0159it makro.<\/strong> Pot\u00e9, co si u\u017e budete jist\u00ed, ur\u010dete si, jak <strong>v\u00e1\u0161 nutri\u010dn\u00ed rozklad bude do budoucna vypadat,<\/strong> a jak ho makro\u017eivny ve va\u0161ich jednotliv\u00fdch j\u00eddlech budou podporovat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prvn\u00ed \u010d\u00edslo, kter\u00e9 je p\u0159i pl\u00e1nov\u00e1n\u00ed stravy pot\u0159eba ur\u010dit, je <strong>mno\u017estv\u00ed kalori\u00ed, kter\u00e9 va\u0161e t\u011blo pot\u0159ebuje.<\/strong> Toto \u010d\u00edslo z\u00e1vis\u00ed na va\u0161em <strong>v\u011bku, pohlav\u00ed, v\u00e1ze, rychlosti metabolismu, \u00farovni aktivity, c\u00edlech<\/strong> a <strong>mno\u017estv\u00ed \u010dasu,<\/strong> kter\u00fd pot\u0159ebujete k jejich dosa\u017een\u00ed. Existuje <strong>mnoho online kalkula\u010dek,<\/strong> kter\u00e9 v\u00e1m s v\u00fdpo\u010dtem tohoto \u010d\u00edsla pomohou, tak\u017ee v tomto se vrtat nemus\u00edme.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-529072400.jpg\" alt=\"kolik b\u00edlkovin, sacharid\u016f a tuk\u016f p\u0159ijmout?\" width=\"843\" height=\"562\" title=\"kolik b\u00edlkovin, sacharid\u016f a tuk\u016f p\u0159ijmout?\"\/><\/figure>\n<\/div>\n\n\n<p>Pro zjednodu\u0161en\u00ed \u0159ekn\u011bme, \u017ee jste zjistili, \u017ee <strong>pot\u0159ebujete p\u0159ijmout 2<\/strong> <strong>000 kalori\u00ed denn\u011b,<\/strong> cvi\u010d\u00edte a jste ve f\u00e1zi hubnut\u00ed. Rozlo\u017ete sv\u00e9 makro tak, abyste v\u011bd\u011bli, <strong>kolik kalori\u00ed byste m\u011bli m\u00edt na ka\u017edou makro\u017eivinu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nap\u0159\u00edklad, za\u010dnete <strong>jednoduch\u00fdm 40\/40\/20 pl\u00e1nem.<\/strong> To znamen\u00e1, \u017ee na 2 000 kalori\u00ed pot\u0159ebujete p\u0159ijmout ka\u017ed\u00fd den 800 kalori\u00ed z b\u00edlkovin, 800 kalori\u00ed ze sacharid\u016f a 400 kalori\u00ed z tuk\u016f. Abyste v\u011bd\u011bli, kolik gram\u016f ka\u017ed\u00e9ho makra pot\u0159ebujete zahrnout do sv\u00e9 ka\u017edodenn\u00ed diety, <strong>p\u0159epo\u010d\u00edtejte tyto kalorie na gramy.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><em>Pokud to pom\u016f\u017ee, dejte si to vytetovat na ruku:<\/em> <strong>Gram b\u00edlkovin obsahuje 4 kalorie.<\/strong> <strong>Gram sacharid\u016f obsahuje 4 kalorie.<\/strong> <strong>Gram tuk\u016f obsahuje 9 kalori\u00ed.<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>M\u00e1te to?<\/strong> P\u0159i 2000-kalorick\u00e9 strav\u011b se va\u0161e makro spo\u010d\u00edt\u00e1 takto: <strong>800 kalori\u00ed \/ 4 kalorie na gram =<\/strong> <strong>200 g<\/strong> <strong>b\u00edlkovin.<\/strong> Tot\u00e9\u017e \u010d\u00edslo dostanete ze 40% sacharid\u016f, 200 g. Z 20% tuk\u016f je rovnice <strong>400 kalori\u00ed \/ 9 kalori\u00ed na gram tuk\u016f =<\/strong> <strong>44 g<\/strong> <strong>tuk\u016f<\/strong> <em>(zaokrouhleno dol\u016f).<\/em><\/p>\n\n\n\n<p><strong>P\u0159i 2<\/strong> <strong>000 kalori\u00ed denn\u011b, v<\/strong> <strong>pom\u011bru 40\/40\/20, pot\u0159ebujete:<\/strong> 200 g b\u00edlkovin, 200 g sacharid\u016f a 44 g tuk\u016f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-537818115.jpg\" alt=\"kolik kalori\u00ed byste m\u011bli p\u0159ijmout?\" width=\"843\" height=\"562\" title=\"kolik kalori\u00ed byste m\u011bli p\u0159ijmout\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Krok_4_Zacnete_si_jidlo_planovat\"><\/span>Krok 4: Za\u010dn\u011bte si j\u00eddlo pl\u00e1novat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nyn\u00ed u\u017e zn\u00e1te sv\u00e1 \u010d\u00edsla. Ale \u010d\u00edsla j\u00edst nem\u016f\u017eete a <strong>nem\u016f\u017eete ani p\u0159edv\u00eddat, jak se po nich budete c\u00edtit.<\/strong> Zat\u00edmco klasick\u00e9 pom\u011bry, se kter\u00fdmi m\u016f\u017eete za\u010d\u00edt, <em>jako 40\/40\/20 nebo 40\/50\/10,<\/em> <strong>by m\u011bly b\u00fdt pouze vod\u00edkem,<\/strong> nikoliv pravidly.<\/p>\n\n\n\n<p>Zkuste n\u011bco jako 40\/40\/20, a pokud budete celou dobu hladov\u00ed, <strong>zvy\u0161te sv\u00e9 b\u00edlkoviny.<\/strong> Pokud v\u00e1m chyb\u00ed energie, m\u016f\u017eete vyzkou\u0161et <strong>zv\u00fd\u0161en\u00ed mno\u017estv\u00ed tuk\u016f.<\/strong> V\u00fd\u017eiva kulturist\u016f je z&nbsp;\u010d\u00e1sti v\u011bda, z \u010d\u00e1sti um\u011bn\u00ed, a v\u017edy se sna\u017e\u00edme naj\u00edt <strong>spr\u00e1vnou rovnov\u00e1hu uprost\u0159ed.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-465083128.jpg\" alt=\"p\u0159\u00edprava fitness j\u00eddel do d\u00f3zi\u010dek\" width=\"843\" height=\"562\" title=\"p\u0159\u00edprava fitness j\u00eddel do d\u00f3zi\u010dek\"\/><\/figure>\n<\/div>\n\n\n<p><strong>B\u011bhem toho se v\u0161ak nezbl\u00e1zn\u011bte v\u00fdpo\u010dty.<\/strong> Dosta\u0148te se tak bl\u00edzko k makro\u017eivin\u00e1m, jak to jen jde, a kdy\u017e nejste doma nebo sp\u011bch\u00e1te, <strong>odhadn\u011bte svou porci od oka<\/strong> nejl\u00e9pe jak to jde. Pokud jsou va\u0161e b\u00edlkoviny jeden den ni\u017e\u0161\u00ed a sacharidy o trochu vy\u0161\u0161\u00ed, nic si z toho ned\u011blejte. Posledn\u00ed v\u011bc, kterou byste necht\u011bli je, aby <strong>stres z<\/strong> <strong>v\u00fdpo\u010dt\u016f<\/strong> perfektn\u00edho makra <strong>zni\u010dil va\u0161i motivaci j\u00edst zdrav\u011b.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00e9 nebu\u010fte <strong>posedl\u00ed chvilkov\u00fdmi rozd\u00edly v<\/strong> <strong>pom\u011brech.<\/strong> J\u00edst zhruba v pom\u011bru 40\/40\/20 je <strong>lep\u0161\u00ed ne\u017e nev\u011bd\u011bt co j\u00edte v\u016fbec.<\/strong> Pokud si nem\u016f\u017eete ka\u017ed\u00fd den poznamenat v\u0161e, sna\u017ete se jak jen um\u00edte. Zpo\u010d\u00e1tku se to zd\u00e1 jako po\u0159\u00e1dn\u00fd kus pr\u00e1ce, ale sp\u00ed\u0161e ne\u017e si to uv\u011bdom\u00edte, <strong>to budete d\u011blat za pochodu.<\/strong><\/p>\n\n\n\n<p>V\u00edce o p\u0159\u00edprav\u011b j\u00eddel se do\u010dtete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/5-tajemstvi-hiit-treninku-ktere-musite-vedet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 pravidel \u00fasp\u011b\u0161n\u00e9 p\u0159\u00edpravy j\u00eddel a krabi\u010dkov\u00e1n\u00ed<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pevn\u011b v\u011b\u0159\u00edme, \u017ee v\u00e1m tento \u010dl\u00e1nek pomohl <strong>a inspiroval v\u00e1s k pozitivn\u00edm zm\u011bn\u00e1m ve va\u0161em j\u00eddeln\u00ed\u010dku. <\/strong>Pokud ale hled\u00e1te alternativu k v\u00e1\u017een\u00ed potravin a j\u00eddel, inspirujte se na\u0161\u00edm \u010dl\u00e1nkem <strong><a href=\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">4 tipy na shozen\u00ed tuk\u016f bez po\u010d\u00edt\u00e1n\u00ed makro\u017eivin<\/a><\/strong>. V p\u0159\u00edpad\u011b, \u017ee se v\u00e1m \u010dl\u00e1nek l\u00edbil, <strong>podpo\u0159te ho 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\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\"><a href=\"https:\/\/gymbeam.com\/healthy-fats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\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>Jak se l\u00e9pe stravovat? Ur\u010dit\u011b byste se nem\u011bli pou\u0161t\u011bt do diety, kter\u00e1 by znamenala 180-stup\u0148ov\u00fd obrat od va\u0161eho sou\u010dasn\u00e9ho stravov\u00e1n\u00ed. Pod\u00edvejte se jak na to!<\/p>\n","protected":false},"author":25,"featured_media":70285,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6669,7353,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168265","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-jidelnicek","9":"tag-strava-cs","10":"tag-zdravi","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>4 kroky k lep\u0161\u00edmu stravov\u00e1n\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak se l\u00e9pe stravovat? 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Vyzkou\u0161ejte tyto jednoduch\u00e9 kroky k trval\u00e9 zm\u011bn\u011b.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/4-kroky-k-lepsimu-stravovani\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2017-06-05T22:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-04T12:02:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4k2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"840\" \/>\n\t<meta property=\"og:image:height\" content=\"441\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-kroky-k-lepsimu-stravovani\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-kroky-k-lepsimu-stravovani\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"4 kroky k lep\u0161\u00edmu stravov\u00e1n\u00ed\",\"datePublished\":\"2017-06-05T22:00:00+00:00\",\"dateModified\":\"2023-08-04T12:02:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-kroky-k-lepsimu-stravovani\/\"},\"wordCount\":1650,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-kroky-k-lepsimu-stravovani\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4k2.jpg\",\"keywords\":[\"j\u00eddeln\u00ed\u010dek\",\"strava\",\"zdrav\u00ed\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00ed styl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/4-kroky-k-lepsimu-stravovani\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-kroky-k-lepsimu-stravovani\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/4-kroky-k-lepsimu-stravovani\/\",\"name\":\"4 kroky k lep\u0161\u00edmu stravov\u00e1n\u00ed - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-kroky-k-lepsimu-stravovani\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-kroky-k-lepsimu-stravovani\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4k2.jpg\",\"datePublished\":\"2017-06-05T22:00:00+00:00\",\"dateModified\":\"2023-08-04T12:02:01+00:00\",\"description\":\"Jak se l\u00e9pe stravovat? 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