{"id":168444,"date":"2021-11-10T10:00:00","date_gmt":"2021-11-10T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/nejcastejsi-chyby-pri-snidani\/"},"modified":"2023-11-02T13:43:44","modified_gmt":"2023-11-02T12:43:44","slug":"nejcastejsi-chyby-pri-snidani","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/nejcastejsi-chyby-pri-snidani\/","title":{"rendered":"6 nej\u010dast\u011bj\u0161\u00edch sn\u00edda\u0148ov\u00fdch chyb a jak je napravit"},"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\/nejcastejsi-chyby-pri-snidani\/#6_nejcastejsich_snidanovych_chyb\" title=\"6 nej\u010dast\u011bj\u0161\u00edch sn\u00edda\u0148ov\u00fdch chyb\">6 nej\u010dast\u011bj\u0161\u00edch sn\u00edda\u0148ov\u00fdch chyb<\/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\/nejcastejsi-chyby-pri-snidani\/#1_Sladke_pecivo_a_kavovy_dezert_v_podobe_lattecka_se_slehackou\" title=\"1. Sladk\u00e9 pe\u010divo a k\u00e1vov\u00fd dezert v podob\u011b latt\u00e9\u010dka se \u0161leha\u010dkou\">1. Sladk\u00e9 pe\u010divo a k\u00e1vov\u00fd dezert v podob\u011b latt\u00e9\u010dka se \u0161leha\u010dkou<\/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\/nejcastejsi-chyby-pri-snidani\/#2_Tekuta_snidane_ve_forme_smoothie\" title=\"2. Tekut\u00e1 sn\u00eddan\u011b ve form\u011b smoothie&nbsp;\">2. Tekut\u00e1 sn\u00eddan\u011b ve form\u011b smoothie&nbsp;<\/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\/nejcastejsi-chyby-pri-snidani\/#3_Vysoce_kaloricke_jidlo_plne_tuku_a_cukru\" title=\"3. Vysoce kalorick\u00e9 j\u00eddlo pln\u00e9 tuku a cukru\">3. Vysoce kalorick\u00e9 j\u00eddlo pln\u00e9 tuku a cukru<\/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\/nejcastejsi-chyby-pri-snidani\/#4_Potraviny_s_minimem_kalorii\" title=\"4. Potraviny s minimem kalori\u00ed\">4. Potraviny s minimem kalori\u00ed<\/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\/nejcastejsi-chyby-pri-snidani\/#5_Sladke_cerealie_musli_nebo_granola\" title=\"5. Sladk\u00e9 cere\u00e1lie, m\u00fcsli nebo granola&nbsp;\">5. Sladk\u00e9 cere\u00e1lie, m\u00fcsli nebo granola&nbsp;<\/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\/nejcastejsi-chyby-pri-snidani\/#6_Zapominate_na_ovoce_a_zeleninu\" title=\"6. Zapom\u00edn\u00e1te na ovoce a zeleninu\">6. Zapom\u00edn\u00e1te na ovoce a zeleninu<\/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\/nejcastejsi-chyby-pri-snidani\/#Co_vse_by_mela_vyvazena_snidane_obsahovat\" title=\"Co v\u0161e by m\u011bla vyv\u00e1\u017een\u00e1 sn\u00eddan\u011b obsahovat?\">Co v\u0161e by m\u011bla vyv\u00e1\u017een\u00e1 sn\u00eddan\u011b obsahovat?<\/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\/nejcastejsi-chyby-pri-snidani\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sn\u00eddan\u00ed m\u016f\u017eete skv\u011ble odstartovat den, ale tak\u00e9 negativn\u011b ovlivnit to, jak se budete v pr\u016fb\u011bhu dopoledne c\u00edtit. Hodn\u011b toti\u017e z\u00e1le\u017e\u00ed na jej\u00edm slo\u017een\u00ed. Nejde jen o to dostat do sebe kalorie z n\u00e1hodn\u00e9ho j\u00eddla, kter\u00e9 spat\u0159\u00edte jako prvn\u00ed po otev\u0159en\u00ed lednice. <strong>Podstatnou roli toti\u017e hraje samotn\u00fd v\u00fdb\u011br surovin a jejich nutri\u010dn\u00ed hodnoty.<\/strong> Pr\u00e1v\u011b s t\u00edm v\u00e1m m\u016f\u017ee pomoci dne\u0161n\u00ed \u010dl\u00e1nek, kter\u00fd odhal\u00ed nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i v\u00fdb\u011bru sn\u00eddan\u011b a z\u00e1rove\u0148 porad\u00ed, jak je napravit.&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\"><span class=\"ez-toc-section\" id=\"6_nejcastejsich_snidanovych_chyb\"><\/span>6 nej\u010dast\u011bj\u0161\u00edch sn\u00edda\u0148ov\u00fdch chyb<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prakticky nen\u00ed nic \u0161patn\u00e9ho na tom d\u00e1t si jednou za \u010das sma\u017een\u00e9 pala\u010dinky s \u010dokol\u00e1dou a dvojitou porc\u00ed \u0161leha\u010dky nebo p\u00e1rky s b\u00edl\u00fdm pe\u010divem. Pokud ale budete ka\u017ed\u00fd den za\u010d\u00ednat sn\u00eddan\u00ed, kter\u00e1 nespl\u0148uje z\u00e1kladn\u00ed pravidla <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00e9ho stravov\u00e1n\u00ed<\/a>, \u010dasem m\u016f\u017eete pozorovat \u0159adu negativn\u00edch d\u016fsledk\u016f. Riskujete nap\u0159\u00edklad<strong> probl\u00e9my s koncentrac\u00ed <\/strong>v pr\u00e1ci \u010di ve \u0161kole nebo <strong>zpomalen\u00ed hubnut\u00ed<\/strong> v p\u0159\u00edpad\u011b, \u017ee se sna\u017e\u00edte shodit p\u00e1r kilo. Nemluv\u011b o tom, \u017ee se zejm\u00e9na po v\u011bt\u0161\u00edm a tu\u010dn\u011bj\u0161\u00edm j\u00eddle sp\u00ed\u0161e budete c\u00edtit p\u0159ejeden\u00ed a <strong>unaven\u00ed<\/strong> ne\u017e pln\u00ed energie. Poj\u010fme si p\u0159edstavit ty nej\u010dast\u011bj\u0161\u00ed sn\u00edda\u0148ov\u00e9 chyby. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/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=\"1_Sladke_pecivo_a_kavovy_dezert_v_podobe_lattecka_se_slehackou\"><\/span>1. Sladk\u00e9 pe\u010divo a k\u00e1vov\u00fd dezert v podob\u011b latt\u00e9\u010dka se \u0161leha\u010dkou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Takovou sn\u00eddani by v\u00e1m jist\u011b z\u00e1vid\u011bl i Homer Simpson, ale z hlediska slo\u017een\u00ed nen\u00ed \u00fapln\u011b ide\u00e1ln\u00ed. Croissanty, donuty, koblihy, kol\u00e1\u010de a dal\u0161\u00ed druhy typicky vysoce pr\u016fmyslov\u011b zpracovan\u00e9ho sladk\u00e9ho pe\u010diva toti\u017e b\u011b\u017en\u011b <strong>obsahuj\u00ed vysok\u00fd pod\u00edl cukru, nevhodn\u00fdch (trans) tuk\u016f a \u010dasto i soli<\/strong> pro zv\u00fdrazn\u011bn\u00ed chuti. K tomu jsou <strong>chud\u00e9 na vitam\u00edny, miner\u00e1ln\u00ed l\u00e1tky a tak\u00e9 b\u00edlkoviny a vl\u00e1kninu,<\/strong> kter\u00e9 pom\u00e1haj\u00ed s pocitem nasycen\u00ed. Kdy\u017e si k takov\u00e9 sn\u00eddani d\u00e1te je\u0161t\u011b sirupem oslazenou k\u00e1vu s ml\u00e9kem a \u0161leha\u010dkou, z\u00edsk\u00e1te m\u00edsto povzbudiv\u00e9ho n\u00e1poje sp\u00ed\u0161e takov\u00fd k\u00e1vov\u00fd dezert. Ve v\u00fdsledku pak m\u00e1te po\u0159\u00e1dn\u011b kalorickou bombu, kter\u00e1 nen\u00ed pro start do nov\u00e9ho dne \u00fapln\u011b ide\u00e1ln\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 se tak\u00e9 cestou z pr\u00e1ce \u010di \u0161koly \u010das od \u010dasu zastav\u00edte v pek\u00e1rn\u011b pro \u010derstv\u00e9 sladk\u00e9 pe\u010divo, kter\u00e9 sn\u00edte je\u0161t\u011b za ch\u016fze. <strong>D\u00edky vysok\u00e9mu obsahu cukru <\/strong>uc\u00edt\u00edte p\u0159\u00edval energie a z\u00e1rove\u0148 se dostav\u00ed i velmi p\u0159\u00edjemn\u00e9 uspokojiv\u00e9 pocity d\u00edky <strong>zv\u00fd\u0161en\u00e9 hladin\u011b hormonu dopaminu<\/strong>. Tento euforick\u00fd stav ale bohu\u017eel odezn\u00ed tak rychle, jak p\u0159i\u0161el. Rychl\u00e1 energie z cukr\u016f se toti\u017e brzy vst\u0159eb\u00e1, a to je chv\u00edle, kdy se zase za\u010d\u00edn\u00e1 oz\u00fdvat hladov\u00fd \u017ealudek s \u017e\u00e1dost\u00ed o dal\u0161\u00ed j\u00eddlo. Pokud s\u00e1hnete po dal\u0161\u00ed sladkosti, kter\u00e1 v\u00e1s vr\u00e1t\u00ed na dopaminovou vlnu, m\u00edsto koncentrace na pr\u00e1ci a studium pak budete nejsp\u00ed\u0161 po zbytek dopoledne p\u0159em\u00fd\u0161let, co dal\u0161\u00edho sezobnout. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/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\/2016\/12\/iStock-1037309200-1124x750.jpg\" alt=\"Nev\u00fdhody sladk\u00e9ho pe\u010diva a  oslazen\u00e9 k\u00e1vy na sn\u00eddani\" class=\"wp-image-309247\" style=\"width:843px;height:563px\" title=\"Nev\u00fdhody sladk\u00e9ho pe\u010diva a  oslazen\u00e9 k\u00e1vy na sn\u00eddani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak si p\u0159ipravit zdrav\u011bj\u0161\u00ed verzi sn\u00eddan\u011b?<strong><\/strong><\/h3>\n\n\n\n<p>Nemus\u00edte se hned vzd\u00e1t sv\u00e9 ka\u017edodenn\u00ed n\u00e1v\u0161t\u011bvy obl\u00edben\u00e9 pek\u00e1rny. Ale aby v\u00e1s j\u00eddlo zasytilo na del\u0161\u00ed dobu a poskytlo cenn\u00e9 \u017eiviny, je t\u0159eba ud\u011blat p\u00e1r \u00faprav.<\/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>M\u016f\u017eete za\u010d\u00edt t\u00edm, \u017ee ke sladk\u00e9mu pe\u010divu <strong>p\u0159id\u00e1te <\/strong>nap\u0159\u00edklad neslazen\u00fd <strong>jogurt <\/strong>s ni\u017e\u0161\u00edm procentem tuku<strong> a kousek \u010derstv\u00e9ho ovoce.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Dal\u0161\u00edm krok m\u016f\u017ee b\u00fdt <strong>v\u00fdm\u011bna sladk\u00e9ho pe\u010diva za slan\u00e9.<\/strong> Zkuste naj\u00edt ide\u00e1ln\u011b n\u011bjak\u00fd druh, kter\u00fd obsahuje vysok\u00fd pod\u00edl celozrnn\u00e9 mouky. K tomu si m\u016f\u017eete p\u0159idat kvalitn\u00ed <strong>\u0161unku, s\u00fdr, \u010derstvou <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\"><strong>zeleninu<\/strong> <\/a>a v\u0161e si b\u011bhem chv\u00edle vychutnat v klidu p\u0159ed prac\u00ed.&nbsp;<\/li>\n\n\n\n<li>Pokud nem\u00e1te r\u00e1no \u010das, m\u016f\u017eete si sn\u00eddani p\u0159ipravit <strong>den p\u0159edem.<\/strong> Co t\u0159eba takov\u00e1 <strong>sn\u00eddan\u011b do skleni\u010dky<\/strong> v podob\u011b fermentovan\u00fdch<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-fermentovane-overnight-vlocky-s-orisky-a-ovocem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> overnight vo\u010dek?<\/a> R\u00e1no si ji jen vezmete z lednice a v klidu sn\u00edte bez zbyte\u010dn\u00e9ho stresu.<\/li>\n\n\n\n<li>Sladk\u00e9 pe\u010divo, jako jsou t\u0159eba <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pecene-cokoladove-donuty-s-malinami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokol\u00e1dov\u00e9 donuty<\/a>, si m\u016f\u017eete <strong>up\u00e9ct doma ve zdrav\u011bj\u0161\u00ed verzi.<\/strong> Ve srovn\u00e1n\u00ed s typick\u00fdmi donuty z obchodu si tak p\u0159iprav\u00edte vyv\u00e1\u017een\u011bj\u0161\u00ed j\u00eddlo s v\u011bt\u0161\u00edm pod\u00edlem b\u00edlkovin a vl\u00e1kniny.<\/li>\n\n\n\n<li><strong>Postupn\u011b zkuste nahradit i obl\u00edbenou slazenou k\u00e1vu.<\/strong> Pro za\u010d\u00e1tek si t\u0159eba dejte men\u0161\u00ed mno\u017estv\u00ed \u0161leha\u010dky, pak uberte na cukru a \u010dasem si t\u0159eba obl\u00edb\u00edte neslazen\u00e9 lungo s trochou polotu\u010dn\u00e9ho nebo n\u00edzkotu\u010dn\u00e9ho ml\u00e9ka. Na slazen\u00ed tak\u00e9 m\u016f\u017eete vyu\u017e\u00edvat m\u00edsto cukru bezkalorick\u00e1 <a aria-label=\"sladidla (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sladidla<\/a>.&nbsp;&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" 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\"><span class=\"ez-toc-section\" id=\"2_Tekuta_snidane_ve_forme_smoothie\"><\/span>2. Tekut\u00e1 sn\u00eddan\u011b ve form\u011b smoothie&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Smoothie pln\u00e9 ovoce a zeleniny se sice m\u016f\u017ee tv\u00e1\u0159it jako to nejzdrav\u011bj\u0161\u00ed j\u00eddlo na sv\u011bt\u011b, ale nen\u00ed v\u0161echno zlato, co se t\u0159pyt\u00ed.<strong> Obsahuje sice vitam\u00edny, miner\u00e1ln\u00ed l\u00e1tky i n\u011bjakou tu vl\u00e1kninu, ale \u010dasto mu chyb\u00ed b\u00edlkoviny a zdrav\u00e9 tuky. <\/strong>P\u0159edstavte si v\u0161echny suroviny, kter\u00e9 jste do n\u011bj dali, a vedle nich sklenici smoothie z nich p\u0159ipraven\u00e9. Vyp\u00edt takov\u00e9 mno\u017estv\u00ed j\u00eddla nen\u00ed \u017e\u00e1dn\u00fd probl\u00e9m, ale dok\u00e1zali byste to sn\u00edst? Nejsp\u00ed\u0161 ne. <strong>Tekut\u00e1 strava m\u00e1 obecn\u011b men\u0161\u00ed vliv na pocit sytosti ne\u017e pevn\u00e9 j\u00eddlo.<\/strong> V podob\u011b n\u00e1poje tak do sebe dostanete velk\u00e9 mno\u017estv\u00ed kalori\u00ed a cukru, ale pocit nasycen\u00ed nez\u016fstane moc dlouho. Preference pevn\u00e9 stravy je d\u016fle\u017eit\u00e1 i z toho d\u016fvodu, \u017ee pro \u010dlov\u011bka je zcela p\u0159irozen\u00e9 kousat. P\u0159i tomto procesu se strava nejen rozm\u011bl\u0148uje, ale tak\u00e9 doch\u00e1z\u00ed k prvn\u00ed f\u00e1zi tr\u00e1ven\u00ed a m\u00edsen\u00ed s enzymy. <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20136]<\/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\">Jak si p\u0159ipravit zdrav\u011bj\u0161\u00ed verzi sn\u00eddan\u011b?<strong><\/strong><\/h3>\n\n\n\n<p>Kdy\u017e nem\u00e1te \u010das nebo chu\u0165 na pevn\u00e9 j\u00eddlo a chcete si p\u0159ipravit smoothie, myslete na p\u00e1r z\u00e1kladn\u00edch pravidel.<\/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>Po\u010det kus\u016f ovoce omezte na 1\u20132.<\/strong><\/li>\n\n\n\n<li><strong>P\u0159idejte zdrav\u00e9 tuky<\/strong> \u2014 l\u017ei\u010dku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9ho <\/a>nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kesu-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u<\/a> m\u00e1sla, sem\u00ednka (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-lnena-semena-hneda-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ln\u011bn\u00e1<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-dynova-seminka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u00fd\u0148ov\u00e1<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-slunecnicova-seminka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slune\u010dnicov\u00e1<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-konopna-seminka-loupana-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">konopn\u00e1<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-kakaove-boby-drcene-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kakaov\u00e9 boby<\/a>) nebo 1\/4\u20131\/2 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1da<\/a>.<\/li>\n\n\n\n<li><strong>Nezapome\u0148te ani na b\u00edlkoviny.<\/strong> Pomoci m\u016f\u017ee neslazen\u00fd jogurt, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvaroh<\/a>, ml\u00e9ko, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a> nebo jejich kombinace.<\/li>\n\n\n\n<li><strong>P\u0159idejte komplexn\u00ed sacharidy<\/strong> nap\u0159\u00edklad v podob\u011b zarovnan\u00e9 l\u017e\u00edce ovesn\u00fdch <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-5-zrnne-vlocky-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vlo\u010dek<\/a>, kter\u00e9 obsahuj\u00ed vl\u00e1kninu a postupn\u011b se uvol\u0148uj\u00edc\u00ed energii.&nbsp;<\/li>\n\n\n\n<li><strong>Mno\u017estv\u00ed vl\u00e1kniny a pocit sytosti zv\u00fd\u0161\u00edte<\/strong> i pou\u017eit\u00edm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllia<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/jablecna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jable\u010dn\u00e9 vl\u00e1kniny<\/a>.&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>D\u00edky t\u011bmto krok\u016fm si vytvo\u0159\u00edte komplexn\u00ed smoothie, kter\u00e9 v\u00e1m dod\u00e1 postupn\u011b se uvol\u0148uj\u00edc\u00ed energii na del\u0161\u00ed \u010das, d\u016fle\u017eit\u00e9 \u017eiviny a tak\u00e9 pocit sytosti, kter\u00fd jen tak nezmiz\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 dal\u0161\u00ed potraviny mohou p\u016fsobit zdrav\u011b, ale ve skute\u010dnosti to tak v\u016fbec nemus\u00ed b\u00fdt, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/7-zdravych-potravin-ktere-vam-ve-velkem-mnozstvi-skodi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 potravin, kter\u00e9 se jako zdrav\u00e9 pouze tv\u00e1\u0159\u00ed.<\/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=\"722\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1124x722.jpg\" alt=\"Zdrav\u00e9 smoothie na sn\u00eddani\" class=\"wp-image-309275\" style=\"width:843px;height:542px\" title=\"Zdrav\u00e9 smoothie na sn\u00eddani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1124x722.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-400x257.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1536x987.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-2048x1316.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Vysoce_kaloricke_jidlo_plne_tuku_a_cukru\"><\/span>3. Vysoce kalorick\u00e9 j\u00eddlo pln\u00e9 tuku a cukru<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Anglick\u00e1 sn\u00eddan\u011b nebo j\u00eddlo o n\u011bkolika chodech, kter\u00e9 na \u010dlov\u011bka \u00fato\u010d\u00ed zejm\u00e9na na r\u016fzn\u00fdch dovolen\u00fdch, nen\u00ed na ka\u017edodenn\u00ed b\u00e1zi \u00fapln\u011b ide\u00e1ln\u00ed. Nejsp\u00ed\u0161 se po n\u011bm budete <strong>c\u00edtit p\u0159ejeden\u00ed, unaven\u00ed<\/strong> a mohou se objevit i pot\u00ed\u017ee se soust\u0159ed\u011bn\u00edm na pr\u00e1ci \u010di studium. \u010casto se skl\u00e1d\u00e1 z velk\u00e9 porce uzenin, tu\u010dn\u00fdch s\u00fdr\u016f, sma\u017een\u00fdch vajec, sladk\u00e9ho pe\u010diva a slazen\u00fdch n\u00e1poj\u016f. Z\u00edsk\u00e1te tak<strong> energetickou bombu plnou tuku, cukru a soli. <\/strong>Chyb\u011bt ale pravd\u011bpodobn\u011b bude vl\u00e1knina, vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky.&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\">Jak si p\u0159ipravit zdrav\u011bj\u0161\u00ed verzi?<strong><\/strong><\/h3>\n\n\n\n<p>Doma i na dovolen\u00e9 si v\u011bt\u0161inou m\u016f\u017eete vybrat zdrav\u011bj\u0161\u00ed verzi sn\u00eddan\u011b, kter\u00e1 v\u00e1s neusp\u00ed, ale naopak dod\u00e1 postupn\u011b se uvol\u0148uj\u00edc\u00ed energii na zvl\u00e1dnut\u00ed dopoledn\u00edch povinnost\u00ed. Sta\u010d\u00ed se \u0159\u00eddit n\u00e1sleduj\u00edc\u00edmi pravidly.&nbsp;<\/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>Ve sn\u00eddani by nem\u011blo chyb\u011bt 100\u2013150 g zeleniny nebo ovoce.<\/strong> To odpov\u00edd\u00e1 asi 1\u20132 men\u0161\u00edm a\u017e st\u0159edn\u011b velk\u00fdm kus\u016fm.<\/li>\n\n\n\n<li><strong>P\u0159i v\u00fdb\u011bru pe\u010diva dejte ide\u00e1ln\u011b p\u0159ednost tomu, kter\u00e9 obsahuje celozrnnou mouku<\/strong> (\u017eitnou, \u0161paldovou nebo p\u0161eni\u010dnou). Ve srovn\u00e1n\u00ed s rafinovanou variantou toti\u017e m\u00e1 typicky v\u00edce vl\u00e1kniny, kter\u00e1 pom\u016f\u017ee zv\u00fd\u0161it pocit sytosti, a nav\u00edc je prosp\u011b\u0161n\u00e1 i pro zdrav\u00e9 tr\u00e1ven\u00ed.<\/li>\n\n\n\n<li><strong>U m\u00e1sla a jin\u00fdch zdroj\u016f tuk\u016f si pohl\u00eddejte porci<\/strong> (do 10\u201320 g, co\u017e odpov\u00edd\u00e1 zhruba velikosti va\u0161eho palce) nebo je \u010d\u00e1ste\u010dn\u011b \u010di zcela nahra\u010fte jin\u00fdmi pomaz\u00e1nkami na b\u00e1zi tvarohu nebo lu\u0161t\u011bnin (<a href=\"https:\/\/gymbeam.cz\/hummus-lovege.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hummus<\/a>).<\/li>\n\n\n\n<li><strong>P\u0159idejte b\u00edlkoviny.<\/strong> Vhodn\u00fd je tvrd\u00fd s\u00fdr do 30 % tuku, va\u0159en\u00e9 vejce, <a href=\"https:\/\/gymbeam.cz\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> nebo pomaz\u00e1nka ze <a href=\"https:\/\/gymbeam.cz\/sardinky-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinek<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1ka.<\/a> V r\u00e1mci uzenin preferujte \u0161unku s vysok\u00fdm pod\u00edlem masa (nejvy\u0161\u0161\u00ed jakost) a s co nejni\u017e\u0161\u00edm mno\u017estv\u00edm soli (ide\u00e1ln\u011b pod 2,2 g ve 100 g).&nbsp;<\/li>\n\n\n\n<li><strong>Na pit\u00ed volte \u0159ed\u011bn\u00fd d\u017eus nebo ide\u00e1ln\u011b \u010distou vodu<\/strong>, neslazenou k\u00e1vu \u010di \u010daj.<\/li>\n<\/ul>\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\/2016\/12\/iStock-471025560-1124x749.jpg\" alt=\"Jak p\u0159ipravit zdravou sn\u00eddani z pe\u010diva?\" class=\"wp-image-309294\" style=\"width:843px;height:562px\" title=\"Jak p\u0159ipravit zdravou sn\u00eddani z pe\u010diva?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Potraviny_s_minimem_kalorii\"><\/span>4. Potraviny s minimem kalori\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 se pr\u00e1v\u011b sna\u017e\u00edte zhubnout a hled\u00e1te zp\u016fsoby, jak j\u00edst co nejm\u00e9n\u011b kalori\u00ed. Na sn\u00eddani si tak d\u00e1v\u00e1te jen vaje\u010dn\u00e9 b\u00edlky se \u0161pen\u00e1tem nebo n\u00edzkotu\u010dn\u00fd jogurt. Tento p\u0159\u00edstup se bohu\u017eel moc nevypl\u00e1c\u00ed. <strong>Takov\u00e9 j\u00eddlo m\u00e1 toti\u017e p\u0159\u00edli\u0161 m\u00e1lo kalori\u00ed, sacharid\u016f, tuk\u016f, vl\u00e1kniny a nejsp\u00ed\u0161 tak\u00e9 v\u0161ech ostatn\u00edch \u017eivin.<\/strong> Pravd\u011bpodobn\u011b v\u00e1s ani chu\u0165ov\u011b neuspokoj\u00ed a budete po n\u011bm m\u00edt velmi brzy hlad, kter\u00fd v\u00e1s nenech\u00e1 soust\u0159edit se na pr\u00e1ci \u010di u\u010den\u00ed. Nejsp\u00ed\u0161 pak sn\u00edte to prvn\u00ed, co objev\u00edte ve sp\u00ed\u017ei nebo v pracovn\u00edm \u0161upl\u00edku. Tento p\u0159\u00edstup pak m\u016f\u017ee tak\u00e9 v\u00e9st k epizod\u00e1m p\u0159ej\u00edd\u00e1n\u00ed a naru\u0161en\u00ed zdrav\u00e9ho vztahu k j\u00eddlu. Snadno se tak dostanete do <strong>koloto\u010de hladov\u011bn\u00ed a rychl\u00e9ho hubnut\u00ed<\/strong>, po kter\u00e9m n\u00e1sleduje p\u0159ej\u00edd\u00e1n\u00ed a op\u011btovn\u00fd r\u016fst hmotnosti. Takto dos\u00e1hnete sp\u00ed\u0161 naru\u0161en\u00e9ho sebev\u011bdom\u00ed a zdrav\u00ed ne\u017e udr\u017eiteln\u00fdch v\u00fdsledk\u016f. Nen\u00ed pak lep\u0161\u00ed na to j\u00edt \u00fapln\u011b jinak? <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak si p\u0159ipravit zdrav\u011bj\u0161\u00ed verzi?<strong><\/strong><\/h3>\n\n\n\n<p><strong>Ani p\u0159i hubnut\u00ed byste nem\u011bli zapom\u00ednat na <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pestrost a vyv\u00e1\u017eenost j\u00eddeln\u00ed\u010dku.<\/strong><\/a> Ka\u017ed\u00e9 j\u00eddlo by tak m\u011blo b\u00fdt zdrojem v\u0161ech d\u016fle\u017eit\u00fdch \u017eivin, mezi kter\u00e9 pat\u0159\u00ed b\u00edlkoviny, sacharidy, tuky, vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky. Velkou roli hraje tak\u00e9 vl\u00e1knina, kter\u00e1 se postar\u00e1 o vy\u0161\u0161\u00ed pocit sytosti a podporu zdrav\u00e9ho tr\u00e1ven\u00ed. P\u0159ipravit sn\u00eddani, kter\u00e1 tohle spl\u0148uje, nen\u00ed nic slo\u017eit\u00e9ho. Sta\u010d\u00ed se dr\u017eet p\u00e1r z\u00e1kladn\u00edch pravidel.&nbsp;<\/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>J\u00eddlo by nem\u011bly tvo\u0159it jen z\u00e1kladn\u00ed potravinov\u00e9 zdroje b\u00edlkovin, tuk\u016f a sacharid\u016f, ale tak\u00e9 \u010derstv\u00e1 zelenina nebo ovoce.<\/strong> D\u00edky nim z\u00edsk\u00e1te prosp\u011b\u0161nou vl\u00e1kninu, vitam\u00edny, miner\u00e1ln\u00ed l\u00e1tky a tak\u00e9 cenn\u00e9 antioxidanty.&nbsp;<\/li>\n\n\n\n<li><strong>Vyberte si zdroj komplexn\u00edch sacharid\u016f.<\/strong> Skv\u011ble poslou\u017e\u00ed t\u0159eba <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ovesne-vlocky\/\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a>, pohankov\u00e1 \u010di r\u00fd\u017eov\u00e1 ka\u0161e nebo celozrnn\u00e9 pe\u010divo. <\/li>\n\n\n\n<li><strong>P\u0159idejte b\u00edlkoviny.<\/strong> Do ka\u0161e tak nap\u0159\u00edklad zam\u00edchejte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-yum-yum-whey-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a>, \u0159eck\u00fd jogurt, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvaroh <\/a>nebo vaje\u010dn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tekute-vajecne-bilky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlky<\/a>. Na pe\u010divo si pak m\u016f\u017eete d\u00e1t tvrd\u00fd n\u00edzkotu\u010dn\u00fd s\u00fdr, kvalitn\u00ed \u0161unku nebo nakr\u00e1jen\u00e9 va\u0159en\u00e9 vejce.<\/li>\n\n\n\n<li><strong>Nezapome\u0148te ani na tuky, zejm\u00e9na ty zdrav\u00e9.<\/strong> Do ka\u0161e a jogurt\u016f se skv\u011ble hod\u00ed l\u017ei\u010dka o\u0159echov\u00e9ho m\u00e1sla nebo sem\u00ednka \u010di o\u0159echy. Jejich 1 porce je zhruba stejn\u011b velk\u00e1 jako 1\u20132 palce na va\u0161\u00ed ruce. Pe\u010divo pak nama\u017ete tenkou vrstvou m\u00e1sla nebo pomaz\u00e1nkou s tvarohov\u00fdm \u010di lu\u0161t\u011bninov\u00fdm z\u00e1kladem.<\/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 celkov\u011b j\u00edte m\u00e1lo a z\u00e1rove\u0148 sportujete, mohou se u v\u00e1s \u010dasem objevit probl\u00e9my, o kter\u00fdch se v\u00edce dozv\u00edte v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-bojovat-se-ztratou-menstruace-a-dalsimi-priznaky-zenske-atleticke-triady\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak bojovat se ztr\u00e1tou menstruace a dal\u0161\u00edmi p\u0159\u00edznaky \u017eensk\u00e9 atletick\u00e9 tri\u00e1dy?<\/strong><\/a><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"696\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/image7-1-696x1124.jpeg\" alt=\"Zdrav\u00e9 cere\u00e1lie nebo granola na sn\u00eddani\" class=\"wp-image-309308\" title=\"Zdrav\u00e9 cere\u00e1lie nebo granola na sn\u00eddani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-696x1124.jpeg 696w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-248x400.jpeg 248w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-952x1536.jpeg 952w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-1269x2048.jpeg 1269w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-scaled.jpeg 1586w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Sladke_cerealie_musli_nebo_granola\"><\/span>5. Sladk\u00e9 cere\u00e1lie, m\u00fcsli nebo granola&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 u\u017e od d\u011btstv\u00ed milujete sladk\u00e9 cere\u00e1lie nebo jste ned\u00e1vno objevili granolu, kterou j\u00edte po\u0159\u00e1d dokola. Tyto potraviny ale \u010dasto <strong>obsahuj\u00ed a\u017e moc cukru,<\/strong> co\u017e se v\u017edy nemus\u00ed \u00fapln\u011b vyplatit. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po jejich sn\u011bden\u00ed tak sice m\u016f\u017eete pozorovat rychl\u00fd vzestup energie, ten je ale n\u00e1sledovan\u00fd stejn\u011b rychl\u00fdm p\u00e1dem. Klesaj\u00edc\u00ed hladina cukru pak m\u016f\u017ee m\u00edt na sv\u011bdom\u00ed i v\u011bt\u0161\u00ed pocit \u00fanavy a nep\u0159\u00edjemn\u00e9ho hladu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je\u0161t\u011b zpravidla umoc\u0148uje i n\u00edzk\u00fd pod\u00edl b\u00edlkovin a vl\u00e1kniny, kter\u00fd je pro sladk\u00e9 sn\u00edda\u0148ov\u00e9 cere\u00e1lie rovn\u011b\u017e typick\u00fd. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/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\">Jak si p\u0159ipravit zdrav\u011bj\u0161\u00ed verzi?<strong><\/strong><\/h3>\n\n\n\n<p>Jak si vychutnat sladkou sn\u00eddani o n\u011bco zdrav\u011bji? Ani to nen\u00ed probl\u00e9m. Op\u011bt se sta\u010d\u00ed \u0159\u00eddit p\u00e1r jednoduch\u00fdmi pravidly.&nbsp;<\/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>Sladk\u00e9 cere\u00e1lie z \u010d\u00e1sti nahra\u010fte ovesn\u00fdmi vlo\u010dkami<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-granola-s-cokoladou-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">granolou<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/crispy-muesli-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcsli<\/a> s ni\u017e\u0161\u00edm obsahem p\u0159idan\u00e9ho cukru.&nbsp;<\/li>\n\n\n\n<li><strong>P\u0159iho\u010fte porci (100\u2013150 g) \u010derstv\u00e9ho ovoce.<\/strong>&nbsp;<\/li>\n\n\n\n<li><strong>M\u00edsto ml\u00e9ka pou\u017eijte neslazen\u00fd jogurt<\/strong> s n\u00edzk\u00fdm procentem tuku nebo <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\">protein<\/a> rozm\u00edchan\u00fd ve vod\u011b. Budete tak m\u00edt v j\u00eddle v\u00edc b\u00edlkovin.<\/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\"><span class=\"ez-toc-section\" id=\"6_Zapominate_na_ovoce_a_zeleninu\"><\/span>6. Zapom\u00edn\u00e1te na ovoce a zeleninu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ovoce a zelenina<\/strong> jsou skv\u011bl\u00fdm zdrojem vl\u00e1kniny, vitam\u00edn\u016f, miner\u00e1ln\u00edch l\u00e1tek i cenn\u00fdch antioxidant\u016f. Proto by se v j\u00eddeln\u00ed\u010dku m\u011bly objevovat co nej\u010dast\u011bji. <strong>Denn\u011b <\/strong>by tak ka\u017ed\u00fd z n\u00e1s m\u011bl sn\u00edst zhruba <strong>500\u2013600 g<\/strong> t\u011bchto superpotravin. <\/p>\n<\/div>\n<\/div>\n\n\n\n<p>To p\u0159edstavuje zhruba 2 kusy st\u0159edn\u011b velk\u00e9ho ovoce a 3 st\u0159edn\u00ed kusy zeleniny. Ty nemus\u00edte sn\u00edst najednou. Ide\u00e1ln\u00ed je, kdy\u017e si je rozd\u011bl\u00edte do v\u0161ech denn\u00edch j\u00eddel. Nem\u011bly by tak chyb\u011bt ani ve sn\u00eddani. Postaraj\u00ed se v n\u00ed o pocit nasycen\u00ed a p\u0159\u00edjem mikro\u017eivin. <span style=\"color:#ff6600\" class=\"tadv-color\">[9\u201310]<\/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\">Jak propa\u0161ovat ovoce a zeleninu na sn\u00eddani?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ke sladk\u00e9 sn\u00eddani se hod\u00ed \u010derstv\u00e9 \u010di rozmra\u017een\u00e9 ovoce<\/strong> a ke slan\u00e9 zase v\u00edce zelenina.&nbsp;<\/li>\n\n\n\n<li>K vaje\u010dn\u00e9 sn\u00eddani, \u0161unce, s\u00fdru nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryb\u00ed <\/a>pomaz\u00e1nce si p\u0159idejte nakr\u00e1jenou okurku, mrkev, papriku nebo t\u0159eba raj\u010data.&nbsp;<\/li>\n\n\n\n<li>Do jogurtu, na ka\u0161i, vafle nebo l\u00edvance si nakr\u00e1jejte jablko, ban\u00e1n, kiwi, jahody nebo p\u0159idejte bor\u016fvky \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/maliny-cs\/\" class=\"ek-link\">maliny<\/a>. <\/li>\n\n\n\n<li>Kdy\u017e zrovna nem\u00e1te po ruce \u010derstv\u00e9 ovoce, nahra\u010fte jej <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/lyofilizovane-banany-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lyofilizovan\u00fdm<\/a>, kter\u00e9 si d\u00edky su\u0161en\u00ed mrazem zachov\u00e1v\u00e1 v\u00fd\u017eivov\u00e9 vlastnosti. Pou\u017eijte ho ale v men\u0161\u00edm mno\u017estv\u00ed. Bylo toti\u017e zbaveno vody, a m\u00e1 tak vy\u0161\u0161\u00ed koncentraci energie a cukr\u016f oproti \u010derstv\u00e9mu.&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>V\u00edce informac\u00ed o tom, kolik energie a mikro\u017eivin obsahuje ovoce se dozv\u00edte v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-kalorii-ma-ovoce-a-ktere-vitaminy-a-mineralni-latky-obsahuje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik kalori\u00ed m\u00e1 ovoce a kter\u00e9 vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky obsahuje?&nbsp;<\/strong><\/a><\/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=\"Co_vse_by_mela_vyvazena_snidane_obsahovat\"><\/span>Co v\u0161e by m\u011bla vyv\u00e1\u017een\u00e1 sn\u00eddan\u011b obsahovat?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u011b\u017en\u00e1 sn\u00eddan\u011b tvo\u0159\u00ed zhruba 15\u201325 % energie z celkov\u00e9ho p\u0159\u00edjmu za den, co\u017e je typicky okolo 300\u2013750 kcal. Aby obsahovala v\u0161e d\u016fle\u017eit\u00e9, nem\u011bli byste zapomenout p\u0159idat<strong> zdroj kvalitn\u00edch b\u00edlkovin, sacharid\u016f, tuk\u016f, a to v\u0161e doplnit ovocem a zeleninou. <\/strong>R\u00e1no tak\u00e9 nezapome\u0148te na tekutiny a krom\u011b \u0161\u00e1lku obl\u00edben\u00e9 k\u00e1vy si zkuste d\u00e1t tak\u00e9 sklenici vody nebo hrnek neslazen\u00e9ho \u010daje.&nbsp;<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"765\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-765x1124.jpg\" alt=\"Co by m\u011bla obsahovat zdrav\u00e1 sn\u00eddan\u011b?\" class=\"wp-image-309365\" title=\"Co by m\u011bla obsahovat zdrav\u00e1 sn\u00eddan\u011b?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-765x1124.jpg 765w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-272x400.jpg 272w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-1045x1536.jpg 1045w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-1393x2048.jpg 1393w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-scaled.jpg 1741w\" sizes=\"auto, (max-width: 765px) 100vw, 765px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jak\u00e9 zdroje b\u00edlkovin, sacharid\u016f a tuk\u016f jsou vhodn\u00e9 na sn\u00eddani?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u00edlkoviny:<\/strong> B\u00edl\u00fd jogurt, \u0159eck\u00fd jogurt nebo skyr (do 3 % tuku), tvrd\u00fd s\u00fdr do 30 % tuku, n\u00edzkotu\u010dn\u00fd nebo polotu\u010dn\u00fd tvaroh, polotu\u010dn\u00e9 ml\u00e9ko, syrov\u00e1tkov\u00fd protein, rostlinn\u00fd protein, vejce nebo vaje\u010dn\u00e9 b\u00edlky, tu\u0148\u00e1k nebo sardinky ve vlastn\u00ed \u0161\u0165\u00e1v\u011b, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tofu-cs\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tempeh-cs\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/seitan-cs\/\" class=\"ek-link\">seitan<\/a>. <\/li>\n\n\n\n<li><strong>Komplexn\u00ed sacharidy:<\/strong> Ovesn\u00e9 vlo\u010dky, r\u00fd\u017eov\u00e1 nebo pohankov\u00e1 instantn\u00ed ka\u0161e, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-musli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcsli<\/a>, granola, celozrnn\u00e9 pe\u010divo a tortilla, r\u00fd\u017eov\u00e9 a kuku\u0159i\u010dn\u00e9 trvanliv\u00e9 pe\u010divo, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/knackebroty-delikatess-wasa.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kn\u00e4ckebrot<\/a>,<a href=\"https:\/\/gymbeam.cz\/blog\/tag\/palacinky-cs\/\" class=\"ek-link\">pala\u010dinky<\/a>, vafle nebo l\u00edvance z celozrnn\u00e9 mouky (p\u0161eni\u010dn\u00e1, \u017eitn\u00e1, \u0161paldov\u00e1), uva\u0159en\u00e1 <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>.<\/li>\n\n\n\n<li><strong>Tuky:<\/strong> \u0158epkov\u00fd, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olivov\u00fd<\/a> nebo<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-rbd-kokosovy-olej-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> kokosov\u00fd<\/a> olej, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/oriskova-masla\/\" class=\"ek-link\">o\u0159echov\u00e9 m\u00e1slo<\/a>, p\u0159\u00edrodn\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy <\/a>a sem\u00ednka, ghee. <\/li>\n\n\n\n<li>N\u011bkter\u00e9<strong> sn\u00edda\u0148ov\u00e9 sm\u011bsi <\/strong>na p\u0159\u00edpravu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pala\u010dinek<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinovy-mug-cake-mix-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mug cak\u016f<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-porridge-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161\u00ed<\/a> obsahuj\u00ed komplexn\u00ed mix b\u00edlkovin a sacharid\u016f, kter\u00e9 p\u0159\u00edpravu sn\u00eddan\u011b usnadn\u00ed. Pak u\u017e jen sta\u010d\u00ed sn\u00eddani dozdobit vhodn\u00fdm jogurtem, ovocem \u010di trochou sladk\u00e9ho sirupu a rychl\u00e1 sn\u00eddan\u011b je na stole.<\/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\">P\u0159\u00edklady zdrav\u00fdch sn\u00eddan\u00ed&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/ryzova-kase-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">R\u00fd\u017eov\u00e1<\/a> ka\u0161e s proteinem, mandlov\u00fdm m\u00e1slem a jahodami.<\/li>\n\n\n\n<li>Proteinov\u00e9 <a href=\"https:\/\/gymbeam.cz\/protein-pancake-mix-gymbeam.html\" class=\"ek-link\">pala\u010dinky<\/a> s bezkalorick\u00fdm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sirupem<\/a> a lesn\u00edm ovocem.<\/li>\n\n\n\n<li>Va\u0159en\u00e9 vejce, celozrnn\u00e9 pe\u010divo, cherry raj\u010data.&nbsp;<\/li>\n\n\n\n<li>\u0158eck\u00fd jogurt s n\u00edzk\u00fdm obsahem tuku, <a href=\"https:\/\/gymbeam.cz\/proteinova-granola-s-medem-a-mandlemi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola <\/a>a bor\u016fvky.&nbsp;&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>Pokud si chcete p\u0159ipravit l\u00edvance s vysok\u00fdm obsahem tuku, inspirujte se na\u0161\u00edm n\u00e1vodem v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lahodne-a-nadychane-livance-na-3-zpusoby\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Fitness recept: Lahodn\u00e9 a nad\u00fdchan\u00e9 l\u00edvance na 3 zp\u016fsoby.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrav\u00e1 sn\u00eddan\u011b \u010dlov\u011bku p\u0159in\u00e1\u0161\u00ed mnoho benefit\u016f. <strong>P\u0159\u00edjemn\u011b zasyt\u00ed, dod\u00e1 energii i d\u016fle\u017eit\u00e9 \u017eiviny a jen tak po n\u00ed nebudete m\u00edt hlad a nebudete se c\u00edtit unaveni. <\/strong>Proto se vyplat\u00ed orientovat se v tom, jak\u00e9 potraviny vyb\u00edrat a na co si d\u00e1t pozor. Zam\u011b\u0159te se na v\u00fdb\u011br surovin, mezi kter\u00fdmi by ur\u010dit\u011b nem\u011bly chyb\u011bt kvalitn\u00ed b\u00edlkoviny, tuky i komplexn\u00ed sacharidy. Kdy\u017e to je\u0161t\u011b dopln\u00edte o \u010derstvou zeleninu a ovoce, m\u00e1te t\u00e9m\u011b\u0159 vyhr\u00e1no. Pak u\u017e jen sta\u010d\u00ed odsledovat si velikost porce, po kter\u00e9 se c\u00edt\u00edte p\u0159\u00edjemn\u011b najezen\u00ed.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edte o n\u011bkom, komu by tento \u010dl\u00e1nek mohl pomoci s p\u0159\u00edpravou vyv\u00e1\u017een\u00e9 sn\u00eddan\u011b? Tak nev\u00e1hejte a sd\u00edlejte s n\u00edm tyto rady, kter\u00e9 mohou pomoci s energick\u00fdm startem do nov\u00e9ho dne.<\/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\/food-preparation-mixtures\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFood preparation mixtures\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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sn\u00eddan\u011b m\u00e1 velk\u00fd vliv na to, jak se budeme b\u011bhem dne c\u00edtit. Poj\u010fme se sezn\u00e1mit s \u010dast\u00fdmi sn\u00edda\u0148ov\u00fdmi chybami, kter\u00e9 vedou k \u00fatlumu po j\u00eddle a nen\u00e1padn\u00e9mu p\u0159ib\u00edr\u00e1n\u00ed. Z\u00e1rove\u0148 si uk\u00e1\u017eeme, jak by m\u011bla vypadat zdrav\u00e1 sn\u00eddan\u011b.<\/p>\n","protected":false},"author":129,"featured_media":309214,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_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-168444","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>6 nej\u010dast\u011bj\u0161\u00edch sn\u00edda\u0148ov\u00fdch chyb a jak je napravit - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak na zdravou sn\u00eddani? 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Kter\u00e9 chyby p\u0159i jej\u00ed p\u0159\u00edprav\u011b lid\u00e9 d\u011blaj\u00ed nej\u010dast\u011bji a jak je napravit?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-chyby-pri-snidani\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-10T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-02T12:43:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-chyby-pri-snidani\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-chyby-pri-snidani\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"6 nej\u010dast\u011bj\u0161\u00edch sn\u00edda\u0148ov\u00fdch chyb a jak je napravit\",\"datePublished\":\"2021-11-10T09:00:00+00:00\",\"dateModified\":\"2023-11-02T12:43:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-chyby-pri-snidani\/\"},\"wordCount\":3137,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-chyby-pri-snidani\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/1.png\",\"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\/nejcastejsi-chyby-pri-snidani\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-chyby-pri-snidani\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-chyby-pri-snidani\/\",\"name\":\"6 nej\u010dast\u011bj\u0161\u00edch sn\u00edda\u0148ov\u00fdch chyb a jak je napravit - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-chyby-pri-snidani\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-chyby-pri-snidani\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/1.png\",\"datePublished\":\"2021-11-10T09:00:00+00:00\",\"dateModified\":\"2023-11-02T12:43:44+00:00\",\"description\":\"Jak na zdravou sn\u00eddani? 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"6 nej\u010dast\u011bj\u0161\u00edch sn\u00edda\u0148ov\u00fdch chyb a jak je napravit - GymBeam Blog","description":"Jak na zdravou sn\u00eddani? M\u011bla by obsahovat b\u00edlkoviny, zdrav\u00e9 tuky, vl\u00e1kninu i vitam\u00edny. 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