{"id":168377,"date":"2020-12-09T09:30:00","date_gmt":"2020-12-09T08:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/jak-oklamat-chute-na-sladke\/"},"modified":"2025-05-30T13:14:23","modified_gmt":"2025-05-30T11:14:23","slug":"jak-oklamat-chute-na-sladke","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-oklamat-chute-na-sladke\/","title":{"rendered":"15 krok\u016f, d\u00edky kter\u00fdm se zbav\u00edte chut\u00ed na sladk\u00e9"},"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\/jak-oklamat-chute-na-sladke\/#Mohou_byt_chute_na_sladke_nebo_slane_jidlo_zpusobeny_nedostatkem_mikrozivin\" title=\"Mohou b\u00fdt chut\u011b na sladk\u00e9 nebo slan\u00e9 j\u00eddlo zp\u016fsobeny nedostatkem mikro\u017eivin?\">Mohou b\u00fdt chut\u011b na sladk\u00e9 nebo slan\u00e9 j\u00eddlo zp\u016fsobeny nedostatkem mikro\u017eivin?<\/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\/jak-oklamat-chute-na-sladke\/#Jak_se_zbavit_chuti_na_sladke_pomoci_15_jednoduchych_tipu\" title=\"Jak se zbavit chut\u00ed na sladk\u00e9 pomoc\u00ed 15 jednoduch\u00fdch tip\u016f?\">Jak se zbavit chut\u00ed na sladk\u00e9 pomoc\u00ed 15 jednoduch\u00fdch tip\u016f?<\/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\/jak-oklamat-chute-na-sladke\/#Co_si_z_toho_vzit\" title=\"Co si z&nbsp;toho vz\u00edt?\">Co si z&nbsp;toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>St\u00e1v\u00e1 se v\u00e1m, \u017ee ta pe\u010dliv\u011b schovan\u00e1 \u010dokol\u00e1da za\u010d\u00edn\u00e1 volat va\u0161e jm\u00e9no s&nbsp;\u017eeleznou pravidelnost\u00ed v \u010dase odpoledn\u00ed k\u00e1vy? Nebo se tak n\u011bjak hlasit\u011bji p\u0159i ve\u010dern\u00ed d\u00e1vce seri\u00e1lov\u00e9ho nap\u011bt\u00ed za\u010dnou p\u0159ipom\u00ednat bramb\u016frky, popcorn \u010di zmrzlina, na kterou jste si cel\u00fd den nevzpomn\u011bli?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Chut\u011b m\u016f\u017eeme ch\u00e1pat jako intenzivn\u00ed, nutkavou, nebo a\u017e abnorm\u00e1ln\u00ed touhu d\u00e1t si \u201en\u011bco dobr\u00e9ho.\u201c<\/strong> N\u011bco dobr\u00e9ho v&nbsp;tomto kontextu ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f znamen\u00e1 <strong>sladk\u00e9, slan\u00e9 nebo tu\u010dn\u00e9<\/strong> j\u00eddlo. Pr\u00e1v\u011b konzumace t\u011bchto j\u00eddel nebo jejich kombinace m\u00e1 za n\u00e1sledek vyplaven\u00ed zejm\u00e9na dopaminu, kter\u00fd <strong>kr\u00e1tkodob\u011b p\u0159in\u00e1\u0161\u00ed p\u0159\u00edjemn\u00e9 pocity<\/strong>, jako je radost, \u0161t\u011bst\u00ed \u010di chvilkov\u00e9 uspokojen\u00ed, a uklid\u0148uje. D\u00edky tomu mohou lid\u00e9 j\u00eddlem \u0159e\u0161it obdob\u00ed zv\u00fd\u0161en\u00e9ho stresu a emo\u010dn\u00ed z\u00e1t\u011b\u017ee, \u0161patnou n\u00e1ladu nebo se takto uklid\u0148ovat po konfliktn\u00edch situac\u00edch. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chut\u011b nejen na sladk\u00e1 j\u00eddla mohou b\u00fdt zp\u016fsobeny celou \u0159adou faktor\u016f, kter\u00e9 m\u016f\u017eeme za\u0159adit pod fyziologick\u00e9, psychologick\u00e9 vlivy. Svou roli v\u0161ak hraje i okoln\u00ed prost\u0159ed\u00ed. Co si pod t\u00edm p\u0159edstavit? M\u016f\u017ee to b\u00fdt va\u0161e rutinn\u00ed cesta z&nbsp;pr\u00e1ce, kdy se zastav\u00edte na kus \u017evance na benz\u00ednce nebo ve fast foodu, odpoledn\u00ed proch\u00e1zka kolem pek\u00e1rny s&nbsp;neodolateln\u00fdmi croissanty ve v\u00fdloze nebo va\u0161e pracovn\u00ed \u010di dom\u00e1c\u00ed prost\u0159ed\u00ed, kdy m\u00e1te v\u017edy k&nbsp;dispozici n\u011bco, \u010d\u00edm uspokoj\u00edte sv\u00e9 n\u00e1hl\u00e9 chut\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u011bd\u011bli jste, \u017ee nutkav\u00e9 chut\u011b na j\u00eddlo jsou z&nbsp;\u010d\u00e1sti ovlivn\u011bny i pohlav\u00edm?<\/strong> <strong>\u017deny <\/strong>v&nbsp;porovn\u00e1n\u00ed s&nbsp;mu\u017ei za\u017e\u00edvaj\u00ed pr\u016fm\u011brn\u011b <strong>dvakr\u00e1t v\u00edce p\u0159\u00edpad\u016f neodolateln\u00fdch chut\u00ed<\/strong> a tak\u00e9 maj\u00ed chu\u0165 na odli\u0161n\u00e1 j\u00eddla. \u017deny se v\u00edce setk\u00e1vaj\u00ed s&nbsp;chut\u011bmi <strong>na sladk\u00e9<\/strong>, zat\u00edmco mu\u017ei ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f za\u017e\u00edvaj\u00ed chut\u011b na slan\u00e1 j\u00eddla. Tento rozd\u00edl lze \u010d\u00e1ste\u010dn\u011b vysv\u011btlit i PMS (premenstrua\u010dn\u00ed syndrom), kdy jsou \u017eeny zpravidla n\u00e1chyln\u011bj\u0161\u00ed j\u00edst v\u00edce sladk\u00fdch, tu\u010dn\u00fdch i slan\u00fdch j\u00eddel. U ka\u017ed\u00e9 \u017eeny je p\u0159evaha konkr\u00e9tn\u00edch j\u00eddel individu\u00e1ln\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"842\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1124x842.jpg\" alt=\"Pro\u010d m\u00e1te chu\u0165 na sladk\u00e9?\" class=\"wp-image-201349\" style=\"width:843px;height:632px\" title=\"Pro\u010d m\u00e1te chu\u0165 na sladk\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1124x842.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1536x1151.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-2048x1534.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mohou_byt_chute_na_sladke_nebo_slane_jidlo_zpusobeny_nedostatkem_mikrozivin\"><\/span>Mohou b\u00fdt chut\u011b na sladk\u00e9 nebo slan\u00e9 j\u00eddlo zp\u016fsobeny nedostatkem mikro\u017eivin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"970\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-970x1124.jpg\" alt=\"Mohou b\u00fdt chut\u011b na sladk\u00e9 nebo slan\u00e9 j\u00eddlo zp\u016fsobeny nedostatkem mikro\u017eivin?\" class=\"wp-image-201505\" title=\"Mohou b\u00fdt chut\u011b na sladk\u00e9 nebo slan\u00e9 j\u00eddlo zp\u016fsobeny nedostatkem mikro\u017eivin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-970x1124.jpg 970w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-345x400.jpg 345w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89.jpg 1300w\" sizes=\"auto, (max-width: 970px) 100vw, 970px\" \/><\/figure>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ur\u010dit\u011b jste se u\u017e setkali s&nbsp;teori\u00ed, podle kter\u00e9 za chut\u011b na specifick\u00e1 j\u00eddla m\u016f\u017ee nedostatek mikro\u017eivin, a mo\u017en\u00e1 si t\u00edm i omlouv\u00e1te ka\u017edodenn\u00ed tabulku \u010dokol\u00e1dy. Je tato teorie opravdu zalo\u017eena na faktech? <strong>Za chut\u011b na \u010dokol\u00e1du pr\u00fd m\u016f\u017ee nedostatek <a href=\"https:\/\/gymbeam.cz\/magnezium\" class=\"ek-link\">ho\u0159\u010d\u00edku<\/a><\/strong>, m\u00e1lo \u017eeleza je spojeno s&nbsp;chut\u00ed na maso a za nadm\u011brnou chu\u0165 na s\u00fdr m\u016f\u017ee nedostatek v\u00e1pn\u00edku. No jo, ale <strong>v\u011bt\u0161ina lid\u00ed m\u00e1 chut\u011b na sladk\u00e1, slan\u00e1 a tu\u010dn\u00e1 j\u00eddla, i kdy\u017e nedostatkem cukru, soli nebo tuk\u016f rozhodn\u011b netrp\u00ed<\/strong> nikdo z&nbsp;modern\u00edho z\u00e1padn\u00edho sv\u011bta. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem\u011bli by podle t\u00e9to teorie lid\u00e9 m\u00edt chut\u011b na \u010derstv\u00e9 a minim\u00e1ln\u011b zpracovan\u00e9 potraviny, kter\u00e9 jsou bohat\u00e9 na mikro\u017eiviny? Nebyly by pak fazole, ovesn\u00e9 vlo\u010dky, ara\u0161\u00eddov\u00e9 m\u00e1slo nebo celozrnn\u00e9 t\u011bstoviny, kter\u00e9 obsahuj\u00ed v&nbsp;porovn\u00e1n\u00ed s ml\u00e9\u010dnou \u010dokol\u00e1dou v\u00edce ho\u0159\u010d\u00edku, daleko <strong>vhodn\u011bj\u0161\u00ed potraviny<\/strong>, na kter\u00e9 bychom m\u011bli m\u00edt chut\u011b? I kdy\u017e tato teorie m\u016f\u017ee m\u00edt n\u011bco do sebe, za d\u016fvod k&nbsp;chut\u00edm na specifick\u00e1 j\u00eddla ji bohu\u017eel nelze ozna\u010dit. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si mysl\u00edte, \u017ee jste snad jedin\u00ed, na koho \u00fato\u010d\u00ed <strong>nezvladateln\u00e9 chut\u011b<\/strong> na j\u00eddlo, tak v\u00e1s uklidn\u00edme, podle v\u011bdc\u016f z&nbsp;Sheffieldsk\u00e9 univerzity se to t\u00fdk\u00e1 <strong>a\u017e 90 % dosp\u011bl\u00e9 populace.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_se_zbavit_chuti_na_sladke_pomoci_15_jednoduchych_tipu\"><\/span>Jak se zbavit chut\u00ed na sladk\u00e9 pomoc\u00ed 15 jednoduch\u00fdch tip\u016f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u011bt\u0161ina p\u0159\u00edpad\u016f nutkav\u00fdch chut\u00ed na n\u011bco dobr\u00e9ho je spojena s&nbsp;touhou po sladk\u00e9m. I kdy\u017e chut\u011b na sladk\u00e1 j\u00eddla nelze jednodu\u0161e vysv\u011btlit, dok\u00e1\u017eeme naj\u00edt celou \u0159adu faktor\u016f, kter\u00e9 mohou st\u00e1t za ka\u017edodenn\u00ed sn\u011bzenou tabulkou \u010dokol\u00e1dy nebo dezertu k&nbsp;odpoledn\u00ed k\u00e1v\u011b. Pomoc\u00ed t\u011bchto krok\u016f lze jednodu\u0161e s t\u011bmito faktory pracovat a <strong>postupn\u011b odbourat chut\u011b nejen na sladk\u00e9.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Ka\u017ed\u00fd den si dop\u0159ejte dostate\u010dn\u011b dlouh\u00fd a kvalitn\u00ed sp\u00e1nek<\/h3>\n\n\n\n<p>D\u016fle\u017eitost sp\u00e1nku se opakuje st\u00e1le dokola, bohu\u017eel je jeho v\u00fdznam modern\u00ed spole\u010dnost\u00ed st\u00e1le nedoce\u0148ov\u00e1n, a nedostatek sp\u00e1nku je tak jakousi novou spole\u010denskou normou. <strong>A jak konkr\u00e9tn\u011b nedostatek sp\u00e1nku ovliv\u0148uje chut\u011b?<\/strong> Sami na sob\u011b m\u016f\u017eete v&nbsp;p\u0159\u00edpad\u011b nevysp\u00e1n\u00ed pozorovat, \u017ee m\u00e1te tak n\u011bjak v\u011bt\u0161\u00ed apetit. Jak je to mo\u017en\u00e9? M\u016f\u017ee za to <strong>zm\u011bna v&nbsp;koncentraci hormon\u016f hladu a sytosti<\/strong> (leptinu a ghrelinu). Koncentrace leptinu kles\u00e1 a hladina ghrelinu naopak stoup\u00e1. To m\u00e1 za n\u00e1sledek men\u0161\u00ed pocit sytosti a zv\u00fd\u0161en\u00fd apetit. Bylo by fajn, kdyby n\u00e1s organismus t\u00edmto zp\u016fsobem tla\u010dil k&nbsp;jezen\u00ed v\u011bt\u0161\u00edho mno\u017estv\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny <\/a>nebo ovoce, ale to on ne. M\u00edsto toho n\u00e1s po\u0161\u0165uchuje k&nbsp;tomu, abychom si dali sladk\u00e1, slan\u00e1 a tu\u010dn\u00e1 j\u00eddla. Za ten kousek dortu v&nbsp;kav\u00e1rn\u011b nebo hamburger z&nbsp;fast-foodu mo\u017en\u00e1 m\u016f\u017ee i to, \u017ee jste se u\u017e del\u0161\u00ed dobu nevyspali. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dop\u0159ejte si proto ka\u017ed\u00fd den zhruba 7\u20139 hodin dlouh\u00fd, ni\u010d\u00edm neru\u0161en\u00fd kvalitn\u00ed sp\u00e1nek.<\/strong> Uvid\u00edte, \u017ee budete daleko produktivn\u011bj\u0161\u00ed, budete m\u00edt v\u00edce energie b\u011bhem cel\u00e9ho dne a ud\u011bl\u00e1te krok vp\u0159ed ke zkrocen\u00ed chut\u00ed na sladk\u00e9. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/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=\"44248,46912,28324,28936,6322,46435,58795,36388,36412,59914\" ><\/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=\"wp-block-heading is-style-default\">2. M\u011bjte ve strav\u011b dostatek energie<\/h3>\n\n\n\n<p>Nemus\u00edte ani cht\u00edt zhubnout, abyste p\u0159ij\u00edmali daleko m\u00e9n\u011b energie, ne\u017e pot\u0159ebujete. Bohu\u017eel k&nbsp;tomu \u010dasto sta\u010d\u00ed zanepr\u00e1zdn\u011bn\u00fd \u017eivotn\u00ed styl a odsunut\u00ed j\u00eddla na druhou kolej. I nedostate\u010dn\u00fd energetick\u00fd p\u0159\u00edjem tak m\u016f\u017ee b\u00fdt jedn\u00edm z&nbsp;d\u016fvod\u016f, pro\u010d na v\u00e1s b\u011bhem dne \u00fato\u010d\u00ed chut\u011b. <strong>Pokud chcete hubnout, nastavte si kalorick\u00fd deficit do 20 % va\u0161eho sou\u010dasn\u00e9ho energetick\u00e9ho p\u0159\u00edjmu<\/strong>, ide\u00e1ln\u011b v\u0161ak optim\u00e1ln\u00edho p\u0159\u00edjmu energie.&nbsp;<\/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 n\u011bkter\u00e9 pr\u00e1ce ukazuj\u00ed, \u017ee kalorick\u00e1 restrikce naopak chut\u011b potla\u010duje, jde o velmi individu\u00e1ln\u00ed z\u00e1le\u017eitost. Je pravda, \u017ee b\u011bhem procesu celkov\u00e9ho zkvalitn\u011bn\u00ed \u017eivotn\u00edho stylu a hubnut\u00ed chut\u011b postupn\u011b miz\u00ed. To ale chut\u011b na energeticky bohat\u00e1 j\u00eddla v&nbsp;p\u0159\u00edpadech velk\u00e9ho nedostatku energie ve strav\u011b u \u0159ady lid\u00ed nevylu\u010duje. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nev\u00edte, kolik energie byste m\u011bli za den p\u0159ijmout a jak by m\u011bl b\u00fdt ide\u00e1ln\u011b slo\u017een zdrav\u00fd j\u00eddeln\u00ed\u010dek, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1124x750.jpg\" alt=\"Pro\u010d nedostatek sp\u00e1nku zvy\u0161uje chut\u011b na sladk\u00e1, slan\u00e1 a tu\u010dn\u00e1 j\u00eddla?\" class=\"wp-image-201373\" style=\"width:843px;height:563px\" title=\"Pro\u010d nedostatek sp\u00e1nku zvy\u0161uje chut\u011b na sladk\u00e1, slan\u00e1 a tu\u010dn\u00e1 j\u00eddla?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Vyhn\u011bte se nadm\u011brn\u00e9mu sportov\u00e1n\u00ed a netrestejte se za j\u00eddlo p\u0159ehnan\u00fdm cvi\u010den\u00edm<\/h3>\n\n\n\n<p>Velk\u00fd objem sportovn\u00edch aktivit si \u017e\u00e1d\u00e1 i v\u011bt\u0161\u00ed energetick\u00fd p\u0159\u00edjem, dostatek \u010dasu pro regeneraci a sp\u00e1nek. A co si budeme pov\u00eddat, n\u011bkdy nen\u00ed jednoduch\u00e9 uj\u00edst optim\u00e1ln\u00ed porci energie. To je chv\u00edle, kdy se za\u010d\u00ednaj\u00ed objevovat chut\u011b na kaloricky bohat\u00e1 j\u00eddla. <strong>M\u016f\u017ee to b\u00fdt t\u0159eba i ot\u00e1zkou n\u011bkolikahodinov\u00e9ho v\u00fd\u0161lapu do hor<\/strong> a nejen kumulativn\u00edho nedostatku energie kv\u016fli nadm\u011brn\u00e9mu sportovn\u00edmu zat\u00ed\u017een\u00ed. Milovn\u00edky \u017eeleza ale pot\u011b\u0161\u00ed fakt, \u017ee v&nbsp;r\u00e1mci silov\u00e9ho tr\u00e9ninku <strong>se tento efekt objevuje m\u00e9n\u011b ve srovn\u00e1n\u00ed s&nbsp;vytrvalostn\u00edm sportem.<\/strong> To ale neznamen\u00e1, \u017ee byste m\u011bli s&nbsp;\u010dinkou i sp\u00e1t, naopak. A v\u00edte, co je je\u0161t\u011b zaj\u00edmav\u011bj\u0161\u00ed? \u017de sn\u00ed\u017een\u00ed \u00farovn\u011b pohybov\u00e9 aktivity je spojeno se zv\u00fd\u0161en\u00edm chut\u00ed na sladk\u00e9. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi dal\u0161\u00ed ne\u0161vary pat\u0159\u00ed kompenzace jezen\u00ed \u201edobrot\u201c nad pl\u00e1n v&nbsp;podob\u011b takov\u00e9ho trest\u00e1n\u00ed sebe sama nadm\u011brn\u00fdm cvi\u010den\u00edm. Tohle je bohu\u017eel slep\u00e1 uli\u010dka, respektive za\u010darovan\u00fd bludn\u00fd kruh, ze&nbsp;kter\u00e9ho se v\u00e1m t\u00edmto zp\u016fsobem vystoupit nepoda\u0159\u00ed. <strong>Co se stane, kdy\u017e si d\u00e1te n\u011bjakou sladkost nad pl\u00e1n?<\/strong> Nic, pouze jste p\u0159ijali maxim\u00e1ln\u011b n\u011bkolik stovek kalori\u00ed nav\u00edc a \u017eijete d\u00e1l. Konec sv\u011bta nenastal, v\u00e1ha v\u00e1m nevyst\u0159elila do oblak a ani v\u00e1m z\u00e1zra\u010dn\u011b nep\u0159ibyl tuk. P\u0159ijm\u011bte to jako fakt, vra\u0165te se zp\u011bt na tra\u0165 zdrav\u00e9ho \u017eivotn\u00edho stylu a pro p\u0159\u00ed\u0161t\u011b se sna\u017ete p\u0159em\u00fd\u0161let, co m\u016f\u017ee za va\u0161i chu\u0165 na sladk\u00e9? Pokud v\u00e1s zaj\u00edm\u00e1 spr\u00e1vn\u00e9 nastaven\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby.&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1124x749.jpg\" alt=\"Vyhn\u011bte se nadm\u011brn\u00e9mu sportov\u00e1n\u00ed a netrestejte se za j\u00eddlo p\u0159ehnan\u00fdm cvi\u010den\u00edm\" class=\"wp-image-201388\" style=\"width:843px;height:562px\" title=\"Vyhn\u011bte se nadm\u011brn\u00e9mu sportov\u00e1n\u00ed a netrestejte se za j\u00eddlo p\u0159ehnan\u00fdm cvi\u010den\u00edm\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Ozdravte sv\u016fj j\u00eddeln\u00ed\u010dek a dbejte na dostatek ovoce a zeleniny<\/h3>\n\n\n\n<p>Co to znamen\u00e1? Pokuste se vyhnout fast foodov\u00fdm j\u00eddl\u016fm, sladkostem, slan\u00fdm pochoutk\u00e1m, sma\u017een\u00fdm j\u00eddl\u016fm a potravin\u00e1m s&nbsp;vysok\u00fdm glykemick\u00fdm indexem, kter\u00e9 si zahr\u00e1vaj\u00ed s&nbsp;hladinou va\u0161eho krevn\u00edho cukru jako horsk\u00e1 dr\u00e1ha s&nbsp;va\u0161\u00edm \u017ealudkem. D\u00edky prudk\u00fdm v\u00fdkyv\u016fm glyk\u00e9mie (hladiny krevn\u00edho cukru) tak budete m\u00edt chv\u00edli novou energii v&nbsp;\u017eil\u00e1ch, kter\u00e1 ale za chv\u00edli zmiz\u00ed a vy se brzy vyd\u00e1te hledat zase n\u011bco sladk\u00e9ho. A p\u0159esn\u011b tomu p\u0159ece chcete zabr\u00e1nit. <strong>Celkov\u011b v\u011bt\u0161\u00ed pocit energie b\u011bhem dne z\u00edsk\u00e1te pravidelnou stravou s&nbsp;dostatkem v\u0161ech z\u00e1kladn\u00edch \u017eivin, a nikoliv k\u00e1vou s&nbsp;kouskem \u010dokol\u00e1dy \u0161estkr\u00e1t denn\u011b.<\/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>Jezte v\u00edce ovoce a zeleniny.<\/strong> Za den by dosp\u011bl\u00fd \u010dlov\u011bk m\u011bl p\u0159ijmout alespo\u0148 400 gram\u016f zeleniny a 200 gram\u016f ovoce. Jak v\u00e1m zelenina a ovoce pom\u016f\u017ee bojovat s&nbsp;chut\u011bmi na sladk\u00e9? Obsahuj\u00ed vl\u00e1kninu, kter\u00e1 m\u00e1 p\u0159\u00edzniv\u00fd vliv na pocit sytosti, a vy tak nebudete za chv\u00edli po sva\u010din\u011b hledat, co byste si dali je\u0161t\u011b dobr\u00e9ho.&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>Odrazit se m\u016f\u017eete od princip\u016f zdrav\u00e9ho tal\u00ed\u0159e, kdy by na konci dne va\u0161e celodenn\u00ed j\u00eddlo m\u011blo slo\u017een\u00edm p\u0159ipom\u00ednat pr\u00e1v\u011b zdrav\u00fd tal\u00ed\u0159.&nbsp; <strong>Jak\u00e9 sacharidy, b\u00edlkoviny a tuky j\u00edst? <\/strong><\/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>Zdroje b\u00edlkovin:<\/strong> maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a>, mo\u0159sk\u00e9 plody, ml\u00e9\u010dn\u00e9 v\u00fdrobky a s\u00fdry, vejce, lu\u0161t\u011bniny (hr\u00e1ch, fazole, v\u0161echny druhy \u010do\u010dky, cizrna, edamame), pseudoobiloviny (pohanka, amarant, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>), tofu, tempeh, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a sem\u00ednka<\/a>, rostlinn\u00e9 n\u00e1hra\u017eky masa, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a>.<\/li>\n\n\n\n<li><strong>Zdroje tuku:<\/strong> o\u0159echy a sem\u00ednka, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, olivy, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do<\/a>, m\u00e1slo a tuk jako p\u0159irozen\u00e1 sou\u010d\u00e1st \u017eivo\u010di\u0161n\u00fdch b\u00edlkovin.<\/li>\n\n\n\n<li><strong>Zdroje sacharid\u016f:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">celozrnn\u00e9 obiloviny a cere\u00e1lie<\/a> (ovesn\u00e9 vlo\u010dky, mouka, r\u00fd\u017ee, t\u011bstoviny a pe\u010divo), pseudoobiloviny, brambory a bat\u00e1ty, lu\u0161t\u011bniny, ovoce a zelenina.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani po ve\u010dern\u00edm tr\u00e9ninku se nebojte naj\u00edst. Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst p\u0159ed a po tr\u00e9ninku pro dosa\u017een\u00ed maxim\u00e1ln\u00edch v\u00fdsledk\u016f.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/visual_en-_-OK-1124x1049.jpg\" alt=\"Co j\u00edst, abyste se zbavili chut\u00edm na sladk\u00e9?\" class=\"wp-image-201402\" style=\"width:843px;height:787px\" title=\"Co j\u00edst, abyste se zbavili chut\u00edm na sladk\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/visual_en-_-OK-1124x1049.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/visual_en-_-OK-400x373.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/visual_en-_-OK-1536x1433.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/visual_en-_-OK.jpg 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Up\u0159ednost\u0148ujte komplexn\u00ed sacharidy a dostatek vl\u00e1kniny<\/h3>\n\n\n\n<p><strong>Lid\u00e9 \u010dasto v&nbsp;dobr\u00e9 v\u00ed\u0159e vynech\u00e1vaj\u00ed p\u0159\u00edlohy <\/strong>k&nbsp;ob\u011bdu i ve\u010de\u0159i a za\u010dnou j\u00edst sal\u00e1t se sal\u00e1tem na tis\u00edc r\u016fzn\u00fdch variant. \u010ceho t\u00edm dos\u00e1hnou? <strong>Celkem dramaticky sn\u00ed\u017e\u00ed p\u0159\u00edjem energie a b\u00edlkovin.<\/strong> Kv\u016fli tomu v&nbsp;pr\u016fb\u011bhu dne a zejm\u00e9na ve\u010der m\u016f\u017eou z\u00e1pasit s&nbsp;chut\u011bmi na sladk\u00e1 a energeticky vydatn\u00e1 j\u00eddla. Co se stane, kdy\u017e to i p\u0159es ve\u0161ker\u00e1 muka lid\u00e9 vydr\u017e\u00ed a zhubnou? Zpravidla se vr\u00e1t\u00ed ke sv\u00fdm star\u00fdm stravovac\u00edm n\u00e1vyk\u016fm v&nbsp;dob\u011b p\u0159ed sal\u00e1tov\u00e9 a \u010dek\u00e1 je nemil\u00fd jo jo efekt. Samoz\u0159ejm\u011b, \u017ee existuj\u00ed i v\u00fdjimky potvrzuj\u00edc\u00ed pravidlo. <strong>Nen\u00ed ale lep\u0161\u00ed nau\u010dit se stravovat vzhledem ke sv\u00fdm pot\u0159eb\u00e1m, ani\u017e byste se zkou\u0161eli mu\u010dit sal\u00e1tovou dietou?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dejte \u0161anci p\u0159\u00edloze v&nbsp;podob\u011b komplexn\u00edch sacharid\u016f, kter\u00e9 tolik neprovokuj\u00ed hladinu krevn\u00edho cukru d\u00edky v\u011bt\u0161\u00edmu obsahu vl\u00e1kniny. <strong>Vyb\u00edrejte <\/strong>celozrnn\u00e9 obiloviny, pe\u010divo, t\u011bstoviny, kuskus, bulgur, brambory, bat\u00e1ty, ovesn\u00e9 vlo\u010dky, pseudoobiloviny, lu\u0161t\u011bniny, zeleninu a ovoce. Ruku na srdce, jen m\u00e1lokdo j\u00ed sacharidy samostatn\u011b. <strong>V\u011bt\u0161inou jsou sou\u010d\u00e1st\u00ed komplexn\u00edho j\u00eddla<\/strong> s&nbsp;b\u00edlkovinami, tuky a vl\u00e1kninou. To m\u00e1 za n\u00e1sledek pozvoln\u011bj\u0161\u00ed n\u00e1r\u016fst hladiny krevn\u00edho cukru. Co to znamen\u00e1? \u017de se budete c\u00edtit v\u00edce nasyceni a za chv\u00edli nebudete v&nbsp;kuchyni lovit \u201en\u011bco na zub.\u201c <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<p><strong>Dosp\u011bl\u00fd \u010dlov\u011bk by za den m\u011bl p\u0159ijmout zhruba 30\u201335 gram\u016f vl\u00e1kniny.<\/strong> Doporu\u010den\u00ed n\u011bmecky mluv\u00edc\u00edch zem\u00ed DACH zase zn\u00ed 16 g vl\u00e1kniny na ka\u017ed\u00fdch 1&nbsp;000 kcal pro mu\u017ee a 12,5 g na ka\u017ed\u00fdch 1&nbsp;000 kcal pro \u017eenu. <strong>Vl\u00e1knina mimo jin\u00e9 prodlu\u017euje pocit sytosti po j\u00eddle<\/strong>, tak na ni nezapom\u00ednejte.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Nezapom\u00ednejte na b\u00edlkoviny<\/h3>\n\n\n\n<p><strong>B\u00edlkoviny jsou n\u011bco jako trumfov\u00e9 eso v&nbsp;boji proti chut\u00edm<\/strong> nejen na sladk\u00e9. Podporuj\u00ed hubnut\u00ed zv\u00fd\u0161en\u00edm energetick\u00e9ho v\u00fddeje v&nbsp;klidu i ve sp\u00e1nku, potla\u010duj\u00ed chut\u011b a prodlu\u017euj\u00ed pocit sytosti a uspokojen\u00ed po j\u00eddle na dal\u0161\u00ed \u010das. <span style=\"color:#ff6600\" class=\"tadv-color\">[13\u201315]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1kladn\u00ed p\u0159\u00edjem b\u00edlkovin pro silov\u00e9 sportovce by m\u011bl spadat do rozmez\u00ed <strong>1,4\u20132,0 gram\u016f b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti.<\/strong> Z&nbsp;p\u0159\u00edjmu b\u00edlkovin kolem 1,4 g na kilogram t\u011blesn\u00e9 hmotnosti mohou t\u011b\u017eit i lid\u00e9, kte\u0159\u00ed se sna\u017e\u00ed sv\u00e9 chut\u011b zkrotit. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span> V p\u0159\u00edpad\u011b, \u017ee si chcete roz\u0161\u00ed\u0159it paletu b\u00edlkovinn\u00fdch zdroj\u016f, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 potravin, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1124x749.jpg\" alt=\"B\u00edlkoviny pom\u016f\u017eou dostat chut\u011b na sladk\u00e9 pod kontrolu\" class=\"wp-image-201416\" style=\"width:843px;height:562px\" title=\"B\u00edlkoviny pom\u016f\u017eou dostat chut\u011b na sladk\u00e9 pod kontrolu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK.jpg 1647w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Jezte pravideln\u011b a nenechte se vyhladov\u011bt<\/h3>\n\n\n\n<p><strong>Ve stravov\u00e1n\u00ed je dobr\u00e9 m\u00edt alespo\u0148 n\u011bjak\u00fd syst\u00e9m a \u0159\u00e1d.<\/strong> Pokud pat\u0159\u00edte mezi lidi, kte\u0159\u00ed p\u0159es den moc nej\u00ed, pak dost mo\u017en\u00e1 bojujete s&nbsp;ve\u010dern\u00edmi \u00fatoky na ledni\u010dku a sp\u00ed\u017e, kdy sn\u00edte t\u00e9m\u011b\u0159 v\u0161e, co v\u00e1m p\u0159ijde pod ruku. Stejn\u011b tak p\u0159estat j\u00edst, jakmile odzvon\u00ed 18. hodina, nen\u00ed cestou k&nbsp;\u00fasp\u011bchu. Pokud v\u00e1m pravidelnost v&nbsp;j\u00eddle d\u011bl\u00e1 probl\u00e9m, <strong>vyzkou\u0161ejte krabi\u010dkov\u00e1n\u00ed a p\u0159ipravov\u00e1n\u00ed j\u00eddla p\u0159edem.<\/strong> U\u017e se v\u00e1m nestane, \u017ee p\u016fjdete nakupovat hladov\u00ed a koup\u00edte si rychle n\u011bco na zapl\u00e1cnut\u00ed v&nbsp;m\u00edstn\u00edm hladov\u00e9m okn\u011b.&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><strong>Ud\u011blejte si v&nbsp;pr\u00e1ci z\u00e1sobu zdrav\u00e9ho mls\u00e1n\u00ed<\/strong> v&nbsp;podob\u011b ovoce, proteinov\u00fdch ty\u010dinek nebo p\u00e1r \u0159eck\u00fdch jogurt\u016f v&nbsp;lednici p\u0159ipraven\u00fdch na zdrav\u00e9 mls\u00e1n\u00ed spole\u010dn\u011b s granolou.&nbsp;Pokud se chcete o krabi\u010dkov\u00e1n\u00ed dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-na-efektivni-pripravu-jidel-a-krabickovani\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak na efektivn\u00ed p\u0159\u00edpravu j\u00eddel a krabi\u010dkov\u00e1n\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Pijte dostatek tekutin b\u011bhem cel\u00e9ho dne&nbsp;<\/h3>\n\n\n\n<p><strong>Kolik vody denn\u011b p\u00edt?<\/strong> Za den byste m\u011bli vyp\u00edt zhruba 30\u201345 ml tekutin na kilogram t\u011blesn\u00e9 hmotnosti. Pro 65kilogramovou \u017eenu je to alespo\u0148 1&nbsp;950 ml tekutin za den a pro 80kilogramov\u00e9ho mu\u017ee je to nejm\u00e9n\u011b 2&nbsp;400 ml tekutin b\u011bhem dne. <strong>Pitn\u00fd re\u017eim by m\u011bl b\u00fdt tvo\u0159en p\u0159ev\u00e1\u017en\u011b vodou<\/strong> a neslazen\u00fdmi miner\u00e1ln\u00edmi vodami. Doplnit jej m\u016f\u017eete t\u0159eba o kvalitn\u00ed k\u00e1vu nebo \u010daj. M\u011bjte na pam\u011bti, \u017ee <strong>pocen\u00ed a sport pot\u0159ebu tekutin zvy\u0161uj\u00ed<\/strong> minim\u00e1ln\u011b o vypocen\u00e9 mno\u017estv\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]&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>Pokud v\u00e1s p\u0159epadne n\u00e1hl\u00e1 chu\u0165 na n\u011bco dobr\u00e9ho, zkuste se prvn\u011b nap\u00edt velk\u00e9 sklenice vody<\/strong> a po\u010dkat, jestli to nep\u0159ejde. U n\u011bkter\u00fdch lid\u00ed m\u016f\u017ee nedostatek tekutin umocnit chut\u011b i pocit hladu. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<h3 class=\"wp-block-heading is-style-default\">9. Sni\u017ete spot\u0159ebu cukru a alespo\u0148 \u010d\u00e1ste\u010dn\u011b jej nahra\u010fte alternativami<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"904\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-904x1124.jpg\" alt=\"Jak zdrav\u011b nahradit cukr?\" class=\"wp-image-201538\" title=\"Jak zdrav\u011b nahradit cukr?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-904x1124.jpg 904w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-322x400.jpg 322w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-1235x1536.jpg 1235w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK.jpg 1333w\" sizes=\"auto, (max-width: 904px) 100vw, 904px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/apps.who.int\/iris\/bitstream\/handle\/10665\/149782\/9789241549028_eng.pdf;jsessionid=D8A76CF686E0D0906EC483FF19B48F2A?sequence=1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Podle WHO<\/a> bychom m\u011bli sn\u00ed\u017eit spot\u0159ebu p\u0159idan\u00fdch cukr\u016f z&nbsp;10 % CEP (celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu) na 5 % CEP, co\u017e je zhruba 31 gram\u016f pro pr\u016fm\u011brn\u011b aktivn\u00edho dosp\u011bl\u00e9ho \u010dlov\u011bka. Bohu\u017eel v&nbsp;sou\u010dasnosti je p\u0159\u00edjem cukru v&nbsp;modern\u00edm sv\u011bte daleko v\u011bt\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak cukr nejl\u00e9pe a zdrav\u011b nahradit?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u010cekankov\u00fd sirup<\/strong> chutn\u00e1 sladce d\u00edky rozpustn\u00e9 vl\u00e1knin\u011b inulinu, kterou p\u0159irozen\u011b obsahuje ko\u0159en \u010dekanky, ze kter\u00e9ho je sirup vyroben. Ve 100 gramech \u010dekankov\u00fd sirup obsahuje pouh\u00fdch 5 g cukr\u016f a 160 kcal. \u010cekankov\u00fd sirup dosahuje zhruba polovi\u010dn\u00ed sladivosti v\u016f\u010di cukru. <\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" class=\"ek-link\"><strong>Erythritol<\/strong><\/a> je bezkalorick\u00e9 sladidlo, kter\u00e9 je pova\u017eov\u00e1no za jednu z&nbsp;nejlep\u0161\u00edch alternativ ke klasick\u00e9mu cukru. Jeho sladivost oproti cukru (sachar\u00f3ze) je zhruba 70%. <strong>Vyu\u017e\u00edt jej m\u016f\u017eete p\u0159i pe\u010den\u00ed, do k\u00e1vy, do \u010daje nebo do ovesn\u00e9 ka\u0161e.<\/strong> V&nbsp;p\u0159\u00edrod\u011b se erythritol vyskytuje v&nbsp;n\u011bkter\u00fdch druz\u00edch ovoce a zeleniny.&nbsp;&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" target=\"_blank\" class=\"ek-link\"><strong>Xylitol<\/strong><\/a> je zn\u00e1m pod ozna\u010den\u00edm b\u0159ezov\u00fd cukr, kter\u00fd se rovn\u011b\u017e b\u011b\u017en\u011b nach\u00e1z\u00ed v&nbsp;p\u0159\u00edrod\u011b v&nbsp;n\u011bkter\u00fdch druz\u00edch ovoce a zeleniny. Jeho sladivost s&nbsp;cukrem je srovnateln\u00e1 a obsahuje zhruba 2,4 kcal v&nbsp;jednom gramu. <strong>Xylitol op\u011bt najde vyu\u017eit\u00ed p\u0159i pe\u010den\u00ed nebo k&nbsp;doslazen\u00ed obl\u00edben\u00fdch n\u00e1poj\u016f \u010di pokrm\u016f.&nbsp;&nbsp;&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">10. Pracujte se stresem a nenechte se j\u00edm ovl\u00e1dnout<\/h3>\n\n\n\n<p><strong>Na stresov\u00e9 situace reaguje ka\u017ed\u00fd pon\u011bkud odli\u0161n\u011b.<\/strong> Velk\u00e1 \u010d\u00e1st lid\u00ed bohu\u017eel zah\u00e1n\u00ed stres pr\u00e1v\u011b sladk\u00fdm j\u00eddlem, jen\u017e n\u00e1m do\u010dasn\u011b p\u0159inese uspokojen\u00ed a slastn\u00e9 pocity, kter\u00e9 v&nbsp;moment\u011b odvane \u010das, a n\u00e1s tak \u010dek\u00e1 n\u00e1vrat do reality. <strong>Dlouhodob\u00fd stres zvy\u0161uje hladinu stresov\u00e9ho hormonu kortizolu<\/strong>, kter\u00fd je spojen s&nbsp;v\u011bt\u0161\u00edmi chut\u011bmi na sladk\u00e1 a nezdrav\u00e1 j\u00eddla. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u017e se vyd\u00e1te vy\u0159e\u0161it stresovou situaci tabulkou \u010dokol\u00e1dy, zkuste p\u00e1r jednoduch\u00fdch trik\u016f, kter\u00e9 v\u00e1m pom\u016f\u017eou pracovat se stresem bez zbyte\u010dn\u00fdch kalori\u00ed.<\/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>Pravideln\u011b sportujte<\/strong> a \u010dasto cho\u010fte do p\u0159\u00edrody. Sport je p\u0159irozen\u00fdm zp\u016fsobem, jak se vypo\u0159\u00e1dat&nbsp;se stresem a zdrav\u011b si d\u00e1t do t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Dejte \u0161anci meditaci nebo mindfulness.<\/strong> Pojmem mindfulness m\u016f\u017eeme rozum\u011bt v\u011bdom\u00e9 c\u00edlen\u00ed pozornosti v&nbsp;p\u0159\u00edtomn\u00e9m okam\u017eiku bez posuzov\u00e1n\u00ed. Podobn\u011b jako meditace dok\u00e1\u017ee i mindfulness se zam\u011b\u0159en\u00edm na dech a pouh\u00e9 pozorov\u00e1n\u00ed sv\u00fdch my\u0161lenek omezit stres nebo pom\u016f\u017ee efektivn\u011bji zvl\u00e1dat probl\u00e9my. K&nbsp;meditaci m\u016f\u017eete vyu\u017e\u00edt i n\u011bkterou z&nbsp;modern\u00edch aplikac\u00ed, kter\u00e1 v\u00e1s meditac\u00ed \u00fasp\u011b\u0161n\u011b provede. [20]<\/li>\n\n\n\n<li><strong>Vyzkou\u0161et m\u016f\u017eete i <\/strong><a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" target=\"_blank\" class=\"ek-link\"><strong>otu\u017eov\u00e1n\u00ed<\/strong><\/a><strong>, saunov\u00e1n\u00ed<\/strong> nebo jakoukoliv \u010dinnost, kter\u00e1 v\u00e1m p\u0159in\u00e1\u0161\u00ed radost. Kdy jste naposledy t\u0159eba \u010detli kn\u00ed\u017eku?<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o metod\u00e1ch sni\u017euj\u00edc\u00edch stres, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">11. Nejezte z&nbsp;nudy<\/h3>\n\n\n\n<p><strong>Kdy\u017e se nud\u00edte, \u010dast\u011bji chod\u00edte hledat do kuchyn\u011b n\u011bco dobr\u00e9ho.<\/strong> Ur\u010dit\u011b to zn\u00e1te, jen se zkuste sami pozorovat, kolikr\u00e1t za den se v\u00e1m stane, \u017ee bezmy\u0161lenkovit\u011b hled\u00e1te n\u011bco sladk\u00e9ho. Kdy\u017e na v\u00e1s p\u0159ijdou chut\u011b na sladk\u00e9, <strong>za\u010dn\u011bte se&nbsp;zdrav\u011bj\u0161\u00edmi alternativami.<\/strong> Co si d\u00e1t m\u00edsto \u010dokol\u00e1dy kus obl\u00edben\u00e9ho ovoce s velkou sklenic\u00ed vody a chv\u00edli po\u010dkat, jestli v\u00e1s chut\u011b budou tr\u00e1pit po\u0159\u00e1d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nedejte nud\u011b \u0161anci<\/strong> a zkuste naj\u00edt ztracenou l\u00e1sku ke star\u00e9 z\u00e1lib\u011b nebo se zamyslete nad t\u00edm, jakou kreativn\u00ed \u010dinnost byste se cht\u011bli nov\u011b nau\u010dit. Vyu\u017e\u00edt m\u016f\u017eete i kurzy z&nbsp;bohat\u00e9 nab\u00eddky online vzd\u011bl\u00e1vac\u00edch platforem. V p\u0159\u00edpad\u011b, \u017ee bojujete s u\u017edibov\u00e1n\u00edm a chcete se ho zbavit, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/\" target=\"_blank\" class=\"ek-link\"><strong>Jak v\u00e1m u\u017edibov\u00e1n\u00ed br\u00e1n\u00ed hubnout? 11 snadn\u00fdch zp\u016fsob\u016f, jak dostat j\u00eddlo pod kontrolu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1124x749.jpg\" alt=\"Jak se zbavit chut\u00ed na sladk\u00e9? Nejezte z nudy\" class=\"wp-image-201444\" style=\"width:843px;height:562px\" title=\"Jak se zbavit chut\u00ed na sladk\u00e9? Nejezte z nudy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">12. Schovejte nadm\u011brn\u011b l\u00e1kav\u00e9 j\u00eddlo z&nbsp;va\u0161eho vizu\u00e1ln\u00edho prostoru<\/h3>\n\n\n\n<p><strong>Co doma nem\u00e1te nebo nevid\u00edte, to nesn\u00edte.<\/strong> I tak by mohla zn\u00edt dal\u0161\u00ed rada, jak bojovat s&nbsp;chut\u011bmi na sladk\u00e9. Dejte si na nejv\u00edce viditeln\u00e1 m\u00edsta v&nbsp;\u00farovni o\u010d\u00ed v lednici a ve sp\u00ed\u017ei nap\u0159\u00edklad ovoce, zeleninu, konzervy nebo z\u00e1soby t\u011bstovin a lu\u0161t\u011bnin. <strong>Kdy\u017e p\u0159estanete sladkosti d\u00e1le kupovat<\/strong>, vytvo\u0159\u00edte si dom\u00e1c\u00ed prost\u0159ed\u00ed, kter\u00e9 bude hr\u00e1t pro v\u00e1s, a nikoliv proti v\u00e1m. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">13. Identifikujte sv\u00e9 n\u00e1vyky, zlozvyky, emoce a situace, ve kter\u00fdch sah\u00e1te po sladk\u00e9m<\/h3>\n\n\n\n<p>St\u00e1v\u00e1 se v\u00e1m, \u017ee pravideln\u011b dostanete chu\u0165 na n\u011bco sladk\u00e9ho, kdy\u017e si p\u0159iprav\u00edte odpoledn\u00ed k\u00e1vu nebo kdykoliv projdete kolem pek\u00e1rny? Mo\u017en\u00e1 za to m\u016f\u017eou va\u0161e dosavadn\u00ed n\u00e1vyky, kter\u00e9 jste si b\u011bhem \u017eivota vytvo\u0159ili. <strong>Kdy\u017e v\u00e1s n\u011bkdo na\u0161tve, sah\u00e1te po n\u011b\u010dem sladk\u00e9m?<\/strong> Pak za to nejsp\u00ed\u0161 budou zodpov\u011bdn\u00e9 emoce a jejich zaj\u00edd\u00e1n\u00ed.<\/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\u00e1vyky a zlozvyky.<\/strong> Pokuste se naj\u00edt situace, kdy j\u00edte pouze ze zvyku. Kdy\u017e si budete v\u00e9st den\u00edk, do kter\u00e9ho si budete ps\u00e1t situace, p\u0159i kter\u00fdch si d\u00e1te n\u011bco sladk\u00e9ho, snadn\u011bji je identifikujete a m\u016f\u017eete za\u010d\u00edt lehce pracovat na jejich odstran\u011bn\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Emoce a n\u00e1lady.<\/strong>&nbsp; \u0160patn\u00e1 n\u00e1lada je spojen\u00e1 s&nbsp;chut\u011bmi na dobroty, kter\u00e9 kr\u00e1tkodob\u011b m\u016f\u017eou zlep\u0161it n\u00e1ladu. Op\u011bt se jedn\u00e1 o slan\u00e1, sladk\u00e1 a tu\u010dn\u00e1 j\u00eddla. To sam\u00e9 m\u016f\u017eeme \u0159\u00edci i o situac\u00edch, kdy v\u00e1s n\u011bkdo na\u0161tve, zrad\u00ed nebo se v\u00e1s n\u011bco dotkne. Op\u011bt se v\u0161\u00edm m\u016f\u017eete snadn\u011bji pracovat za pomoci den\u00edku. A nen\u00ed lep\u0161\u00ed se pokusit s emocemi vyrovnat t\u0159eba sportem? <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">14. Pokud jste \u017eena, zkuste pracovat s&nbsp;projevy PMS<\/h3>\n\n\n\n<p>B\u011bhem posledn\u00edho t\u00fddne menstrua\u010dn\u00edho cyklu si hormony s&nbsp;\u017eensk\u00fdm t\u011blem po\u0159\u00e1dn\u011b zahr\u00e1vaj\u00ed, a kv\u016fli tomu <strong>m\u016f\u017eete poci\u0165ovat i v\u011bt\u0161\u00ed hlad, podr\u00e1\u017ed\u011bnost a chut\u011b na sladk\u00e1, slan\u00e1 a tu\u010dn\u00e1 j\u00eddla.<\/strong> Pokud b\u011bhem PMS m\u00edv\u00e1te chut\u011b na sladk\u00e9, zkuste si d\u00e1t o kus ovoce nav\u00edc, proteinovou ty\u010dinku jako sva\u010dinu nebo si do ovesn\u00e9 ka\u0161e p\u0159idejte l\u017ei\u010dku obl\u00edben\u00e9ho <a href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159\u00ed\u0161kov\u00e9ho m\u00e1sla.<\/a> Kdy\u017e se nebudete zbyte\u010dn\u011b omezovat v&nbsp;j\u00eddle a ob\u011bdvat sal\u00e1t se sal\u00e1tem nebo vynech\u00e1vat p\u0159\u00edlohy, m\u016f\u017eete nad PMS zv\u00edt\u011bzit, nebo alespo\u0148 zm\u00edrnit jeho projevy. <span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">15. Mlsejte na zdrav\u011bj\u0161\u00edch variant\u00e1ch<\/h3>\n\n\n\n<p>U\u017e jsme si \u0159ekli, \u017ee sn\u00ed\u017eit spot\u0159ebu cukru m\u016f\u017ee pomoci t\u0159eba \u010dekankov\u00fd sirup, erythritol nebo xylitol.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak zdrav\u011b uspokojit chut\u011b na sladk\u00e9?&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-proteinovy-pudink-s-chia-seminky-a-malinami\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Proteinov\u00fd pudink<\/strong><\/a><strong> s ovocem<\/strong> dod\u00e1 b\u00edlkoviny a uspokoj\u00ed i chut\u011b na sladk\u00e9. Sta\u010d\u00ed b\u011b\u017en\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/pudink\/\">pudink<\/a>, ml\u00e9ko, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">odm\u011brka proteinu<\/a> a je skoro hotovo. <\/li>\n\n\n\n<li><strong>Hroznov\u00e9 v\u00edno v&nbsp;mraz\u00e1ku<\/strong> je skv\u011blou z\u00e1chranou p\u0159ed chut\u011bmi na sladk\u00e9. Je osv\u011b\u017euj\u00edc\u00ed a chutn\u00e1 skv\u011ble.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" class=\"ek-link\"><strong>Proteinov\u00e1 ty\u010dinka<\/strong><\/a><strong> nebo cookieska<\/strong> v&nbsp;z\u00e1sob\u011b dok\u00e1\u017ee zdrav\u011bji zahnat chut\u011b na sladk\u00e9 v&nbsp;pr\u00e1ci, doma nebo po tr\u00e9ninku.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/proteinova-zmrzlina-protein-ice-cream-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteinov\u00e1 zmrzlina<\/strong><\/a><strong> nebo vodov\u00fd <\/strong><a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-domaci-ovocne-nanuky-3x-jinak\/\" target=\"_blank\" class=\"ek-link\"><strong>nanuk<\/strong><\/a> jsou daleko lep\u0161\u00ed alternativou ke zmrzlin\u00e1m obsahuj\u00edc\u00edm smetanu a daleko v\u00edce kalori\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>\u0158eck\u00fd jogurt s&nbsp;ovocem a \u010dekankov\u00fdm nebo bezkalorick\u00fdm sirupem<\/strong> pot\u011b\u0161\u00ed chu\u0165ov\u00e9 poh\u00e1rky a zdrav\u011bji za\u017eene chut\u011b na sladk\u00e9.<\/li>\n\n\n\n<li><strong>Cottage nebo b\u00edl\u00fd jogurt na sladko.<\/strong> Jak na to? Nakr\u00e1jejte obl\u00edben\u00e9 ovoce, p\u0159idejte l\u017ei\u010dku o\u0159\u00ed\u0161kov\u00e9ho m\u00e1sla, men\u0161\u00ed hrst o\u0159ech\u016f a Cottage na sladko je na sv\u011bt\u011b.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1124x749.jpeg\" alt=\"Jak mlsat zdrav\u011b a nep\u0159ibrat tuk?\" class=\"wp-image-201457\" style=\"width:843px;height:562px\" title=\"Jak mlsat zdrav\u011b a nep\u0159ibrat tuk?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z&nbsp;toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za chut\u011b na sladk\u00e1 a dal\u0161\u00ed chvilkov\u011b uspokojuj\u00edc\u00ed j\u00eddla je zodpov\u011bdn\u00e1 cel\u00e1 \u0159ada faktor\u016f a nedostatek mikro\u017eivin za to s&nbsp;nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed nem\u016f\u017ee. <strong>Nemus\u00edte hned na 100 % za\u010d\u00edt dodr\u017eovat v\u0161echny tipy<\/strong>, kter\u00e9 jsme si dnes p\u0159edstavili.<strong> Bohat\u011b sta\u010d\u00ed se zam\u011b\u0159it ka\u017ed\u00fd t\u00fdden na jednu oblast \u017eivotn\u00edho stylu.<\/strong> Jeden t\u00fdden si \u0159eknete, \u017ee budete sp\u00e1t alespo\u0148 7 hodin denn\u011b, dal\u0161\u00ed t\u00fdden k&nbsp;tomu p\u0159id\u00e1te dostatek b\u00edlkovin ke ka\u017ed\u00e9mu j\u00eddlu a budete d\u00e1l pokra\u010dovat t\u0159eba celkov\u00fdm ozdraven\u00edm j\u00eddeln\u00ed\u010dku. <strong>V\u0161echno nejde hned a je t\u0159eba b\u00fdt trp\u011bliv\u00ed a konzistentn\u00ed.<\/strong> A v\u00edte, co je skv\u011bl\u00fdm vedlej\u0161\u00edm efektem ozdraven\u00ed \u017eivotn\u00edho stylu? <strong>Nejsp\u00ed\u0161 se v\u00e1m poda\u0159\u00ed i zhubnout, ani\u017e byste se o to museli v\u00fdrazn\u011bji sna\u017eit.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e1p\u00ed v\u00e1s chut\u011b na sladk\u00e9? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e rady a tipy, jak je dostat pod kontrolu. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te jej sd\u00edlen\u00edm, aby se chut\u00ed na sladk\u00e9 dok\u00e1zali zbavit i va\u0161i p\u0159\u00e1tel\u00e9.<\/p>\n\n\n\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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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","protected":false},"excerpt":{"rendered":"<p>Jak se zbavit chut\u00ed na sladk\u00e9 a pro\u010d v\u00e1s v\u016fbec tr\u00e1p\u00ed? V \u010dl\u00e1nku porad\u00edme, jak tyto chut\u011b oklamat a jak mlsat zdrav\u011b a nep\u0159ibrat.<\/p>\n","protected":false},"author":65,"featured_media":201598,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6369,6669,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168377","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-jidelnicek","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 krok\u016f, d\u00edky kter\u00fdm se zbav\u00edte chut\u00ed na sladk\u00e9 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak se zbavit chut\u00ed na sladk\u00e9 a pro\u010d v\u00e1s v\u016fbec tr\u00e1p\u00ed? 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