{"id":168520,"date":"2019-10-01T00:00:00","date_gmt":"2019-09-30T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/7-nejcastejsich-chyb-ktere-delate-pri-hubnuti\/"},"modified":"2022-07-28T10:08:17","modified_gmt":"2022-07-28T08:08:17","slug":"7-nejcastejsich-chyb-ktere-delate-pri-hubnuti","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/7-nejcastejsich-chyb-ktere-delate-pri-hubnuti\/","title":{"rendered":"7 nej\u010dast\u011bj\u0161\u00edch chyb, kter\u00e9 d\u011bl\u00e1te p\u0159i hubnut\u00ed"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/7-nejcastejsich-chyb-ktere-delate-pri-hubnuti\/#1_Zapominate_na_hydrataci\" title=\"1.&nbsp;Zapom\u00edn\u00e1te na hydrataci\">1.&nbsp;Zapom\u00edn\u00e1te na hydrataci<\/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\/7-nejcastejsich-chyb-ktere-delate-pri-hubnuti\/#2_Jite_prilis_rychle\" title=\"2.&nbsp;J\u00edte p\u0159\u00edli\u0161 rychle&nbsp;&nbsp;\">2.&nbsp;J\u00edte p\u0159\u00edli\u0161 rychle&nbsp;&nbsp;<\/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\/7-nejcastejsich-chyb-ktere-delate-pri-hubnuti\/#3_Spite_mene_nez_6_hodin\" title=\"3. Sp\u00edte m\u00e9n\u011b ne\u017e 6 hodin\">3. Sp\u00edte m\u00e9n\u011b ne\u017e 6 hodin<\/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\/7-nejcastejsich-chyb-ktere-delate-pri-hubnuti\/#4_Odstranili_jste_tuky_z_jidelnicku\" title=\"4. Odstranili jste tuky z j\u00eddeln\u00ed\u010dku\">4. Odstranili jste tuky z j\u00eddeln\u00ed\u010dku<\/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\/7-nejcastejsich-chyb-ktere-delate-pri-hubnuti\/#5_Nectete_etikety_na_potravinach\" title=\"5. Ne\u010dtete etikety na potravin\u00e1ch\">5. Ne\u010dtete etikety na potravin\u00e1ch<\/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\/7-nejcastejsich-chyb-ktere-delate-pri-hubnuti\/#6_Cvicite_prilis_mnoho\" title=\"6. Cvi\u010d\u00edte p\u0159\u00edli\u0161 mnoho\">6. Cvi\u010d\u00edte p\u0159\u00edli\u0161 mnoho<\/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\/7-nejcastejsich-chyb-ktere-delate-pri-hubnuti\/#7_Nekonzumujete_dostatek_bilkovin\" title=\"7. Nekonzumujete dostatek b\u00edlkovin\">7. Nekonzumujete dostatek b\u00edlkovin<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Je to u\u017e p\u011bkn\u00fdch&nbsp;<strong>p\u00e1r t\u00fddn\u016f, co cvi\u010d\u00edte&nbsp;<\/strong>a zdrav\u011b se stravujete, ale&nbsp;<strong>v\u00fdsledky st\u00e1le nevid\u00edte.&nbsp;<\/strong>Nerv\u00f3zn\u011b kontrolujete hmotnost, po\u010d\u00edt\u00e1te kalorie, ale zm\u011bna se ned\u011bje.&nbsp;Rozum\u00edme v\u00e1m,&nbsp;<strong>hubnut\u00ed je opravdu n\u00e1ro\u010dn\u00fd a zdlouhav\u00fd proces.&nbsp;<\/strong>Vyvarujte se proto nej\u010dast\u011bj\u0161\u00edm chyb\u00e1m, kter\u00e9 v\u00e1m hroz\u00ed p\u0159i shazov\u00e1n\u00ed p\u0159ebyte\u010dn\u00fdch kilogram\u016f.&nbsp;P\u0159e\u010dt\u011bte si na\u0161ich&nbsp;<strong>7 rad&nbsp;<\/strong>a mo\u017en\u00e1 mezi nimi najdete&nbsp;<strong>p\u0159\u00ed\u010dinu sv\u00e9ho ne\u00fasp\u011bchu&nbsp;<\/strong>a kone\u010dn\u011b dos\u00e1hnete sv\u00e9ho fitness c\u00edle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Zapominate_na_hydrataci\"><\/span><strong>1.&nbsp;Zapom\u00edn\u00e1te na hydrataci<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i zm\u011bn\u011b \u017eivotn\u00edho stylu se v\u011bt\u0161inou mluv\u00ed pouze o strav\u011b.&nbsp;Lid\u00e9 se soust\u0159ed\u00ed na zp\u016fsob stravov\u00e1n\u00ed, ale \u010dasto zapom\u00ednaj\u00ed na&nbsp;<strong>dostate\u010dn\u00fd p\u0159\u00edjem vody.&nbsp;<\/strong>Nedostate\u010dn\u00e1 hydratace sni\u017euje obsah tekutin v \u017ealudku a ten ji n\u00e1sledn\u011b myln\u011b pova\u017euje za hlad.&nbsp;<strong>Pocit hladu&nbsp;<\/strong>tedy m\u016f\u017ee b\u00fdt p\u0159i nedostatku vody&nbsp;<strong>vyvolan\u00fd \u017e\u00edzn\u00ed.&nbsp;<\/strong>Proto, pokud jste hladov\u00ed, zkuste se&nbsp;<strong>nejprve nap\u00edt vody, po\u010dkat 20 minut&nbsp;<\/strong>a uvid\u00edte, zda v\u00e1\u0161 hlad nebyl pouze <strong>p\u0159evle\u010den\u00e1 \u017e\u00edze\u0148.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdzkum z roku 2014 prok\u00e1zal, \u017ee&nbsp;<strong>pit\u00ed vody&nbsp;<\/strong>p\u0159ed j\u00eddlem tak\u00e9&nbsp;<strong>sni\u017euje chu\u0165 k j\u00eddlu.&nbsp;<\/strong>\u00da\u010dastn\u00edci v\u00fdzkumu pili&nbsp;0,5 l&nbsp;vody p\u0159ed sn\u00eddan\u00ed, ob\u011bdem a ve\u010de\u0159\u00ed.&nbsp;Jako v\u00fdsledek zaznamenali&nbsp;<strong>sn\u00ed\u017een\u00ed hmotnosti,&nbsp;<\/strong>t\u011blesn\u00e9ho tuku a chuti k j\u00eddlu.&nbsp;<span style=\"color: #ff6600;\">[2] [3]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ABCC6BD5-1990-4E23-9AB4-474211E3BA71.jpeg\" alt=\"7 nej\u010dast\u011bj\u0161\u00edch chyb p\u0159i hubnut\u00ed\" width=\"843\" height=\"562\" title=\"7 nej\u010dast\u011bj\u0161\u00edch chyb p\u0159i hubnut\u00ed\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><\/p>\n\n\n\n<p><strong>Vyberte si vhodn\u00e9 tekutiny<\/strong><\/p>\n\n\n\n<p>Nezapom\u00edn\u00e1te na fakt, \u017ee&nbsp;<strong>ne v\u0161echny n\u00e1poje jsou bezkalorick\u00e9?&nbsp;<\/strong>Mnoh\u00e9 z nich maj\u00ed&nbsp;<strong>p\u0159irozen\u00fd obsah sacharid\u016f,&nbsp;<\/strong>p\u0159\u00edpadn\u011b jsou dopln\u011bny o p\u0159idan\u00fd cukr.&nbsp;Mno\u017estv\u00ed sacharid\u016f a cukr\u016f je proto v\u017edy pot\u0159eba kontrolovat na etiket\u011b, abyste v\u011bd\u011bli kolik ,,zbyte\u010dn\u00fdch kalori\u00ed&#8221; p\u0159ijmete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Plat\u00ed to nap\u0159\u00edklad i na 100% ovocn\u00e9 d\u017eusy, kter\u00e9 mnoho lid\u00ed pije r\u00e1no.&nbsp;<strong>100% d\u017eus&nbsp;<\/strong>je dobr\u00fdm zdrojem vitam\u00edn\u016f a jin\u00fdch \u017eivin,&nbsp;<strong>obsahuje&nbsp;<\/strong>v\u0161ak&nbsp;<strong>tak\u00e9 cukr,&nbsp;<\/strong>a proto rozhodn\u011b nen\u00ed&nbsp;<strong>n\u00edzkokalorick\u00fd.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se pod\u00edv\u00e1me na&nbsp;<strong>jable\u010dn\u00fd d\u017eus&nbsp;<\/strong>ve srovn\u00e1n\u00ed se slazen\u00fdm&nbsp;<strong>n\u00e1pojem kolov\u00e9ho typu,&nbsp;<\/strong>v\u00fdsledky jsou opravdu p\u0159ekvapiv\u00e9.&nbsp;Jable\u010dn\u00fd d\u017eus m\u00e1&nbsp;<strong>9,6 g&nbsp;cukru&nbsp;<\/strong>na 100 ml a kolov\u00fd n\u00e1poj pouze <strong>9 g&nbsp;cukru.&nbsp;<\/strong>Tyto hodnoty najdete p\u0159ehledn\u011b uveden\u00e9 v tabulce.&nbsp;<span style=\"color: #ff6600;\">[4] [5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Obsah cukru<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Jable\u010dn\u00fd d\u017eus<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Slazen\u00fd n\u00e1poj<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>100 ml<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">9,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>0,5 l<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">48 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 l<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">96 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 g&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Nadm\u011brn\u00e9 pit\u00ed d\u017eusu&nbsp;<\/strong>m\u016f\u017ee, podobn\u011b jako u slazen\u00fdch n\u00e1poj\u016f, v\u00e9st k&nbsp;<strong>probl\u00e9m\u016fm s hmotnost\u00ed.<\/strong>[1]&nbsp;D\u017eus samoz\u0159ejm\u011b nen\u00ed nezdrav\u00fd n\u00e1poj.&nbsp;B\u011bhem redukce hmotnosti je v\u0161ak d\u016fle\u017eit\u00e9&nbsp;<strong>sn\u00ed\u017eit p\u0159\u00edjem cukru,&nbsp;<\/strong>a proto byste to ani s konzumac\u00ed 100% ovocn\u00fdch \u0161\u0165\u00e1v&nbsp;<strong>nem\u011bli p\u0159eh\u00e1n\u011bt.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pozor na alkohol<\/strong><\/p>\n\n\n\n<p>K\u00e1vu a \u010daj neslad\u00edte, nepijete kalorick\u00e9 n\u00e1poje, ale ve\u010der si&nbsp;<strong>r\u00e1di&nbsp;<\/strong>d\u00e1te&nbsp;<strong>sklenici piva nebo v\u00edna.&nbsp;<\/strong>Je\u0161t\u011b st\u00e1le se div\u00edte pro\u010d nehubnete?&nbsp;<strong>Alkohol&nbsp;<\/strong>p\u0159ece&nbsp;<strong>obsahuje mno\u017estv\u00ed kalori\u00ed,&nbsp;<\/strong>nap\u0159\u00edklad&nbsp;<strong>velk\u00e9 pivo&nbsp;<\/strong>m\u00e1&nbsp;<strong>180 kalori\u00ed&nbsp;<\/strong>a sklenice&nbsp;<strong>\u010derven\u00e9ho v\u00edna&nbsp;<\/strong>kolem&nbsp;<strong>140 kalori\u00ed.&nbsp;<\/strong>P\u0159edstavte si, \u017ee b\u011bhem sobotn\u00edho ve\u010dera vypijete&nbsp;<strong>4 sklenice piva.&nbsp;<\/strong>Ani nev\u00edte jak a p\u0159ijali jste&nbsp;<strong>720 kalori\u00ed nav\u00edc.&nbsp;<\/strong>Dejte si proto pozor na to, kolik alkoholu si dop\u0159ejete, p\u0159\u00edpadn\u011b zva\u017ete, zda ho z j\u00eddeln\u00ed\u010dku zcela neodstran\u00edte.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span> <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobn\u011bj\u0161\u00ed&nbsp;<strong>p\u0159ehled obsahu kalori\u00ed v alkoholick\u00fdch n\u00e1poj\u00edch&nbsp;<\/strong>si m\u016f\u017eete prohl\u00e9dnout v tabulce. <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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Typ alkoholick\u00e9ho n\u00e1poje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Po\u010det kalori\u00ed<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Gin (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rum (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Whiskey (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edl\u00e9 such\u00e9 v\u00edno (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cerven\u00e9 v\u00edno (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">140<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160ampa\u0148sk\u00e9 (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">252<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cidr (0,5 l)<\/td><td class=\"has-text-align-center\" data-align=\"center\">200<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pivo (0,5l)<\/td><td class=\"has-text-align-center\" data-align=\"center\">180&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1069488264.jpg\" alt=\"Jak snadno zhubnout\" width=\"843\" height=\"562\" title=\"Jak snadno zhubnout\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Jite_prilis_rychle\"><\/span><strong>2.&nbsp;J\u00edte p\u0159\u00edli\u0161 rychle&nbsp;&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hektick\u00e1 doba a mno\u017estv\u00ed povinnost\u00ed lidem&nbsp;<strong>zkracuje \u010das na stravov\u00e1n\u00ed.&nbsp;<\/strong>U\u017e od r\u00e1na sp\u011bch\u00e1me a ve\u010der tak\u00e9&nbsp;<strong>nem\u00e1me \u010das stolovat.&nbsp;<\/strong>P\u0159\u00edli\u0161 rychl\u00e1 konzumace j\u00eddla nen\u00ed pouze nep\u0159\u00edjemn\u00e1, ale z\u00e1rove\u0148&nbsp;<strong>po\u0161kozuje na\u0161e zdrav\u00ed.<\/strong> P\u0159i rychl\u00e9 konzumaci va\u0161e t\u011blo nestihne poslat sign\u00e1l mozku, \u017ee za\u010d\u00edn\u00e1te c\u00edtit nasycen\u00ed.&nbsp;Mozek toti\u017e pot\u0159ebuje&nbsp;<strong>informaci od \u017ealudku,&nbsp;<\/strong>a tak\u00e9 pokyn od hormon\u016f, \u017ee \u010d\u00e1ste\u010dn\u011b str\u00e1ven\u00e9 j\u00eddlo u\u017e&nbsp;<strong>putuje tr\u00e1vic\u00edm traktem.&nbsp;<\/strong>Tyto procesy obvykle trvaj\u00ed&nbsp;<strong>15 a\u017e 20 minut.&nbsp;<\/strong><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<p>Studie v Japonsku zkoumala t\u0159i skupiny lid\u00ed b\u011bhem 5 let.&nbsp;Testovan\u00e9 osoby jedly rychle, v norm\u00e1ln\u00edm tempu a pomalu.&nbsp;<strong>11,6% osob, kter\u00e9 jedly rychle,&nbsp;<\/strong>m\u011bly predispozici k rozvinut\u00e9mu&nbsp;<strong>metabolick\u00e9mu syndromu.&nbsp;<\/strong>V ostatn\u00edch skupin\u00e1ch byly v\u00fdsledky podstatn\u011b ni\u017e\u0161\u00ed.&nbsp;Lid\u00e9, kte\u0159\u00ed jedli v norm\u00e1ln\u00edm tempu, m\u011bli predispozici ve v\u00fd\u0161i 6,5% a ti, kte\u0159\u00ed&nbsp;<strong>jedli pomalu, pouze 2,3%.<\/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>Metabolick\u00fd syndrom nen\u00ed samostatn\u00e9 onemocn\u011bn\u00ed,&nbsp;<\/strong>ale skupina rizikov\u00fdch faktor\u016f, kter\u00e9 vedou k nemoci.&nbsp;Pat\u0159\u00ed mezi n\u011b obezita, vysok\u00fd krevn\u00ed tlak, zv\u00fd\u0161en\u00e1 hladina ,,\u0161patn\u00fdch&#8221; tuk\u016f a cukru v krvi.&nbsp;Za tento syndrom lze pova\u017eovat&nbsp;<strong>v\u00fdskyt ji\u017e jednoho&nbsp;<\/strong>ze zm\u00edn\u011bn\u00fdch faktor\u016f.&nbsp;<strong>Kombinace&nbsp;<\/strong>n\u011bkolika mo\u017enost\u00ed je\u0161t\u011b v\u00edce&nbsp;<strong>zvy\u0161uje riziko&nbsp;<\/strong>dal\u0161\u00edch onemocn\u011bn\u00ed.&nbsp;Pozitivem v\u0161ak je, \u017ee metabolick\u00fd syndrom&nbsp;<strong>m\u016f\u017eete dostat pod kontrolu.&nbsp;<\/strong>Vy\u017eaduje to v\u0161ak r\u00e1znou&nbsp;<strong>zm\u011bnu \u017eivotn\u00edho stylu.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8] [9] [20]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-485456240.jpg\" alt=\"Jak stres ovliv\u0148uje hubnut\u00ed\" width=\"843\" height=\"562\" title=\"Jak stres ovliv\u0148uje hubnut\u00ed\"\/><\/figure><\/div>\n\n\n\n<p>Pracovn\u00ed vyt\u00ed\u017een\u00ed a rychl\u00fd zp\u016fsob \u017eivota jsou d\u016fvodem, pro\u010d&nbsp;<strong>j\u00edme p\u0159\u00edli\u0161 rychle&nbsp;<\/strong>a p\u0159est\u00e1v\u00e1me stolovat.&nbsp;Konzumace norm\u00e1ln\u00edm tempem je nejen&nbsp;<strong>\u010das na vychutn\u00e1v\u00e1n\u00ed j\u00eddla,&nbsp;<\/strong>ale tak\u00e9 p\u0159\u00edle\u017eitost, jak p\u0159edej\u00edt&nbsp;<strong>v\u00e1\u017en\u00fdm onemocn\u011bn\u00edm.&nbsp;<\/strong>Za\u010dn\u011bte se proto stravovat za stolem a&nbsp;<strong>bez zbyte\u010dn\u00e9ho stresu&nbsp;<\/strong>\u010di \u010dasov\u00e9ho tlaku.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6939,56833,105907,105964\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Spite_mene_nez_6_hodin\"><\/span><strong>3. Sp\u00edte m\u00e9n\u011b ne\u017e 6 hodin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clov\u011bk nedok\u00e1\u017ee plnohodnotn\u011b fungovat, pokud se dostate\u010dn\u011b nevysp\u00ed.&nbsp;Na\u0161e t\u011blo pot\u0159ebuje \u010das na regeneraci.&nbsp;Mo\u017en\u00e1 v\u00e1s to p\u0159ekvap\u00ed, ale&nbsp;<strong>sp\u00e1nek ovliv\u0148uje i hubnut\u00ed,&nbsp;<\/strong>a to prost\u0159ednictv\u00edm&nbsp;<strong>hormon\u016f leptin&nbsp;<\/strong>a&nbsp;<strong>grelin.&nbsp;<\/strong>Leptin je ,,hormon sytosti&#8221; a grelin lze nazvat ,,hormonem hladu&#8221;.&nbsp;P\u0159i nedostatku sp\u00e1nku n\u00e1m&nbsp;<strong>kles\u00e1 hladina leptinu&nbsp;<\/strong>a na\u0161e t\u011blo&nbsp;<strong>produkuje v\u00edce grelinu.&nbsp;<\/strong>V\u00fdsledkem je, \u017ee se n\u00e1sledn\u011b c\u00edt\u00edme hladov\u00ed.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span> &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdzkum z roku 2019 se zab\u00fdval&nbsp;<strong>vlivem sp\u00e1nku na hubnut\u00ed.&nbsp;<\/strong>C\u00edlem bylo m\u011b\u0159it pokles hodnot v obvodu pasu b\u011bhem sp\u00e1nku.&nbsp;Vzorek tvo\u0159ily dv\u011b skupiny, \u00fa\u010dastn\u00edci prvn\u00ed skupiny spali m\u00e9n\u011b ne\u017e 6 hodin a lid\u00e9 z druh\u00e9 skupiny spali 7 a\u017e 9 hodin.&nbsp;V\u00fdsledky v\u00fdzkumu byly jednozna\u010dn\u00e9.&nbsp;<strong>Nedostatek sp\u00e1nku&nbsp;<\/strong>m\u00e1 vliv na&nbsp;<strong>mno\u017estv\u00ed tuku,&nbsp;<\/strong>kter\u00fd v noci sp\u00e1l\u00edme.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-641147308.jpg\" alt=\"Jak v\u00e1m nedostatek sp\u00e1nku br\u00e1n\u00ed zhubnout\" width=\"843\" height=\"562\" title=\"Jak v\u00e1m nedostatek sp\u00e1nku br\u00e1n\u00ed zhubnout\"\/><\/figure><\/div>\n\n\n\n<p>V\u00fdzkumy tak\u00e9 prok\u00e1zaly spojitost mezi nedostatkem sp\u00e1nku a volbou j\u00eddel.&nbsp;Studie odhalila, \u017ee lid\u00e9 s nedostatkem sp\u00e1nku&nbsp;<strong>jed\u00ed v noci \u010dast\u011bji&nbsp;<\/strong>a vyb\u00edraj\u00ed si j\u00eddlo s vy\u0161\u0161\u00edm obsahem sacharid\u016f.&nbsp;Dal\u0161\u00ed studie objas\u0148uje v\u00fdb\u011br j\u00eddel vzhledem k pod\u00edlu tuku.&nbsp;\u00da\u010dastn\u00edci, kte\u0159\u00ed trp\u011bli&nbsp;<strong>nedostatkem sp\u00e1nku,&nbsp;<\/strong>si vybrali&nbsp;<strong>j\u00eddla s dvakr\u00e1t v\u011bt\u0161\u00edm obsahem tuku,&nbsp;<\/strong>ne\u017e \u00fa\u010dastn\u00edci sp\u00edc\u00ed minim\u00e1ln\u011b 8 hodin.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[12]&nbsp;<\/span> &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Odstranili_jste_tuky_z_jidelnicku\"><\/span><strong>4. Odstranili jste tuky z j\u00eddeln\u00ed\u010dku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tuk&nbsp;<\/strong>je obecn\u011b&nbsp;<strong>pova\u017eov\u00e1n za ne\u017e\u00e1douc\u00ed l\u00e1tku,&nbsp;<\/strong>ze kter\u00e9 \u010dlov\u011bk pouze tloustne.&nbsp;Existuje v\u0161ak&nbsp;<strong>n\u011bkolik typ\u016f tuk\u016f.&nbsp;<\/strong>N\u011bkter\u00e9 z nich jsou&nbsp;<strong>zdrav\u00e9&nbsp;<\/strong>a na\u0161e&nbsp;<strong>t\u011blo je pot\u0159ebuje&nbsp;<\/strong>pro plnohodnotn\u00e9 fungov\u00e1n\u00ed, proto se jim&nbsp;<strong>nem\u016f\u017eete ve strav\u011b vyh\u00fdbat.&nbsp;<\/strong>V lidsk\u00e9m organismu jsou tuky&nbsp;<strong>\u017eivinou, kter\u00e1 dod\u00e1v\u00e1 energii,&nbsp;<\/strong>p\u0159i\u010dem\u017e&nbsp;<strong>1 gram&nbsp;tuku<\/strong>&nbsp;obsahuje&nbsp;<strong>9 kalori\u00ed.&nbsp;<\/strong>Na\u0161e t\u011blo je pot\u0159ebuje kv\u016fli vst\u0159eb\u00e1v\u00e1n\u00ed&nbsp;<strong>vitam\u00edn\u016f A, D, E a K.&nbsp;<\/strong>Tuky d\u011bl\u00edme na dva z\u00e1kladn\u00ed typy &#8211;&nbsp;<strong>nasycen\u00e9 a nenasycen\u00e9.&nbsp;<\/strong>Ve strav\u011b obvykle p\u0159ij\u00edm\u00e1me oba druhy, ale v r\u016fzn\u00e9m pom\u011bru.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span>&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>N<\/strong><strong>asycen\u00e9 tuky<\/strong><\/p>\n\n\n\n<p>Pozn\u00e1te je podle toho, \u017ee p\u0159i pokojov\u00e9 teplot\u011b maj\u00ed&nbsp;<strong>tuh\u00e9 skupenstv\u00ed.&nbsp;<\/strong>Vysok\u00fd p\u0159\u00edjem t\u011bchto tuk\u016f&nbsp;<strong>zvy\u0161uje hladinu ,,\u0161patn\u00e9ho&#8221; cholesterolu,&nbsp;<\/strong>co\u017e zp\u016fsobuje&nbsp;<strong>riziko srde\u010dn\u00edch onemocn\u011bn\u00ed.&nbsp;<\/strong>Term\u00edn nasycen\u00fd se pou\u017e\u00edv\u00e1 proto, \u017ee v\u0161echny molekuly tuku jsou nasycen\u00e9 atomy vod\u00edku.&nbsp;Nasycen\u00e9 tuky najdete v:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u017eivo\u010di\u0161n\u00fdch produktech<\/strong>&nbsp;&#8211; maso, ml\u00e9ko a s\u00fdr<\/li><li><strong>tropick\u00fdch olej\u00edch<\/strong>&nbsp;&#8211; palmov\u00fd olej, kokosov\u00fd olej, kokosov\u00e9 m\u00e1slo<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tropick\u00e9 oleje m\u016f\u017eete naj\u00edt v mnoha produktech.&nbsp;Zejm\u00e9na palmov\u00fd olej je slo\u017ekou v cel\u00e9 \u0159ad\u011b pochoutek a potravin.&nbsp;<strong>Nasycen\u00e9 tuky&nbsp;<\/strong>se nach\u00e1zej\u00ed i v j\u00eddle p\u0159ipravovan\u00e9m na m\u00e1sle nebo margar\u00ednu, nap\u0159\u00edklad v&nbsp;<strong>z\u00e1kusc\u00edch a kol\u00e1\u010d\u00edch.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18] [19]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1132268292.jpg\" alt=\"Jak nasycen\u00e9 tuky ovliv\u0148uj\u00ed hubnut\u00ed\" width=\"843\" height=\"562\" title=\"Jak nasycen\u00e9 tuky ovliv\u0148uj\u00ed hubnut\u00ed\"\/><\/figure><\/div>\n\n\n\n<p><strong>Nenasycen\u00e9 tuky<\/strong><\/p>\n\n\n\n<p>Na rozd\u00edl od nasycen\u00fdch tuk\u016f, nenasycen\u00e9 tuky&nbsp;<strong>nejsou&nbsp;<\/strong>p\u0159i pokojov\u00e9 teplot\u011b&nbsp;<strong>v tuh\u00e9m skupenstv\u00ed.&nbsp;<\/strong>Poch\u00e1zej\u00ed p\u0159ev\u00e1\u017en\u011b&nbsp;<strong>z rostlinn\u00fdch olej\u016f,&nbsp;<\/strong>a pat\u0159\u00ed mezi&nbsp;<strong>,,dobr\u00e9&#8221; tuky,&nbsp;<\/strong>kter\u00e9 zlep\u0161uj\u00ed hladinu cholesterolu v t\u011ble.&nbsp;M\u016f\u017eeme je rozd\u011blit na dva z\u00e1kladn\u00ed typy&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18] [19]&nbsp;[21]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>mononenasycen\u00e9 tuky&nbsp;<\/strong>&#8211; obsahuj\u00ed jednu dvojitou uhl\u00edkovou vazbu a nach\u00e1zej\u00ed se v oliv\u00e1ch,&nbsp;<a href=\"https:\/\/gymbeam.cz\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">olivov\u00e9m oleji<\/a>, o\u0159ech\u00e1ch a avok\u00e1du.&nbsp;Vy\u0161\u0161\u00ed konzumace t\u011bchto tuk\u016f v\u0161ak bez sn\u00ed\u017een\u00ed p\u0159\u00edjmu nasycen\u00fdch tuk\u016f nezp\u016fsob\u00ed pokles \u00farovn\u011b LDL cholesterolu.&nbsp;Mezi mononenasycen\u00e9 tuky pat\u0159\u00ed tak\u00e9&nbsp;<strong>omega-9 mastn\u00e9 kyseliny,&nbsp;<\/strong>kter\u00e9 se nach\u00e1zej\u00ed v olej\u00edch ze sem\u00ednek a zeleniny.<\/li><li><strong>polynenasycen\u00e9 tuky&nbsp;<\/strong>&#8211; tento typ tuk\u016f je&nbsp;<strong>velmi prosp\u011b\u0161n\u00fd pro zdrav\u00ed.&nbsp;<\/strong>Najdete je nap\u0159\u00edklad v&nbsp;<strong>sezamov\u00e9m, slune\u010dnicov\u00e9m, s\u00f3jov\u00e9m&nbsp;<\/strong>nebo&nbsp;<strong>kuku\u0159i\u010dn\u00e9m oleji.&nbsp;<\/strong>Je to tak\u00e9 hlavn\u00ed typ tuku&nbsp;<strong>v mo\u0159sk\u00fdch plodech a ryb\u00e1ch.&nbsp;<\/strong>Mezi polynenasycen\u00e9 tuky pat\u0159\u00ed:<ul><li><a href=\"https:\/\/gymbeam.cz\/zdrave-tuky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 mastn\u00e9 kyseliny<\/a><strong>&nbsp;&#8211;<\/strong>&nbsp;sni\u017euj\u00ed cholesterol a jsou prosp\u011b\u0161n\u00e9 p\u0159i&nbsp;<strong>ko\u017en\u00edch onemocn\u011bn\u00edch, artritid\u011b a bolestech kloub\u016f.&nbsp;<\/strong>Dok\u00e1\u017eete je z\u00edskat z ryb, jako losos, sardinky nebo pstruh.&nbsp;Nach\u00e1zej\u00ed se tak\u00e9 v s\u00f3jov\u00e9m a \u0159epkov\u00e9m oleji,&nbsp;<a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\">o\u0159ech\u00e1ch<\/a>, nebo ln\u011bn\u00fdch sem\u00ednk\u00e1ch.<\/li><li><a href=\"https:\/\/gymbeam.cz\/zdrave-tuky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-6 mastn\u00e9 kyseliny<\/a><strong>&nbsp;&#8211;&nbsp;<\/strong>maj\u00ed protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky a jsou p\u0159\u00edtomny v rostlinn\u00fdch olej\u00edch, jako nap\u0159\u00edklad&nbsp;<strong>v s\u00f3jov\u00e9m nebo kuku\u0159i\u010dn\u00e9m oleji.<\/strong><\/li><\/ul><\/li><\/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 o <strong>omega-3 a omega-6 mastn\u00fdch kyselin\u00e1ch <\/strong>dozv\u011bd\u011bt v\u00edce, <strong>p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek &#8211;<\/strong> <a href=\"https:\/\/gymbeam.cz\/blog\/omega-3-mastne-kyseliny-konzumujete-jich-dostatek-a-ve-spravnem-pomeru-k-omega-6\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega-3 mastn\u00e9 kyseliny: konzumujete jich dostatek a ve spr\u00e1vn\u00e9m pom\u011bru k omega-6?<\/a> <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-635917050_1.jpg\" alt=\"Omega-3 mastn\u00e9 kyseliny a jejich vliv na hubnut\u00ed\" width=\"843\" height=\"562\" title=\"Omega-3 mastn\u00e9 kyseliny a jejich vliv na hubnut\u00ed\"\/><\/figure><\/div>\n\n\n\n<p><strong>Trans tuky<\/strong><\/p>\n\n\n\n<p>Trans tuky jsou&nbsp;<strong>pr\u016fmyslov\u011b p\u0159ipravovan\u00e9&nbsp;<\/strong>a&nbsp;<strong>v p\u0159\u00edrod\u011b se nenach\u00e1zej\u00ed.&nbsp;<\/strong>Vznikaj\u00ed procesem hydrogenace, p\u0159id\u00e1n\u00edm vod\u00edku do tekut\u00fdch zeleninov\u00fdch olej\u016f, aby se&nbsp;<strong>dos\u00e1hlo tuh\u00e9ho skupenstv\u00ed p\u0159i pokojov\u00e9 teplot\u011b.&nbsp;<\/strong>Pochutiny s trans tuky jsou pevn\u011bj\u0161\u00ed a maj\u00ed&nbsp;<strong>k\u0159upav\u011bj\u0161\u00ed krustu.&nbsp;<\/strong>Obsahuj\u00ed ho&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18] [19]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>sal\u00e1tov\u00e9 dresinky<\/li><li>keksy a r\u016fzn\u00e9 pochoutky<\/li><li>zpracovan\u00e9 potraviny<\/li><li>kol\u00e1\u010de, pe\u010divo, t\u011bsto na pizzu a hranolky<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento typ tuk\u016f&nbsp;<strong>nen\u00ed pro organismus prosp\u011b\u0161n\u00fd.&nbsp;<\/strong>Jeho konzumace&nbsp;<strong>zvy\u0161uje hladinu ,,\u0161patn\u00e9ho&#8221; LDL&nbsp;<\/strong>a&nbsp;<strong>sni\u017euje \u00farove\u0148 ,,dobr\u00e9ho&#8221; HDL cholesterolu.&nbsp;Riziko srde\u010dn\u00edch onemocn\u011bn\u00ed&nbsp;<\/strong>je p\u0159i konzumaci trans tuk\u016f&nbsp;<strong>3x vy\u0161\u0161\u00ed,&nbsp;<\/strong>ne\u017e u jin\u00fdch tuk\u016f.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pro fungov\u00e1n\u00ed&nbsp;<\/strong>na\u0161eho t\u011bla jsou nutn\u00e9&nbsp;<strong>pouze nenasycen\u00e9 tuky.&nbsp;Nasycen\u00e9 a trans tuky&nbsp;<\/strong>mohou nadm\u011brnou konzumac\u00ed zp\u016fsobit&nbsp;<strong>v\u00e1\u017en\u00e9 onemocn\u011bn\u00ed.&nbsp;<\/strong>Jejich p\u0159\u00edjem byste m\u011bli m\u00edt pod kontrolou.&nbsp;P\u0159i n\u00e1kupu potravin je d\u016fle\u017eit\u00e9&nbsp;<strong>kontrolovat slo\u017een\u00ed potravin&nbsp;<\/strong>a rozli\u0161ovat obsah ,,dobr\u00fdch&#8221; a ,,\u0161patn\u00fdch&#8221; tuk\u016f v potravin\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Nectete_etikety_na_potravinach\"><\/span><strong>5. Ne\u010dtete etikety na potravin\u00e1ch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyb\u00edr\u00e1te si potraviny&nbsp;<strong>podle obalu nebo slo\u017een\u00ed?&nbsp;Etikety&nbsp;<\/strong>v\u00fdrobk\u016f byste nem\u011bli p\u0159ehl\u00ed\u017eet, proto\u017ee obsahuj\u00ed&nbsp;<strong>seznam slo\u017eek&nbsp;<\/strong>a&nbsp;<strong>jejich mno\u017estv\u00ed v produktu.&nbsp;<\/strong>Kv\u016fli&nbsp;<strong>v\u00fdrazn\u00fdm n\u00e1pis\u016fm a slogan\u016fm&nbsp;<\/strong>na p\u0159edn\u00ed stran\u011b, jako ,,zdrav\u00e9, p\u0159\u00edrodn\u00ed, s n\u00edzk\u00fdm obsahem tuku&#8221; v\u0161ak \u010dasto&nbsp;<strong>zapom\u00edn\u00e1me zkontrolovat re\u00e1ln\u00e9 slo\u017een\u00ed potravin.&nbsp;<\/strong>Je to d\u016fle\u017eit\u00e9, proto\u017ee n\u00e1pis&nbsp;<strong>,,zdrav\u00e1 potravina&#8221;&nbsp;<\/strong>v\u00e1m nezaru\u010duje, \u017ee jde o skute\u010dn\u011b&nbsp;<strong>zdrav\u00fd produkt.&nbsp;<\/strong>Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, kolik potravin m\u00e1&nbsp;<strong>lep\u0161\u00ed reklamu a obal&nbsp;<\/strong>ne\u017e obsah ingredienc\u00ed.&nbsp;Etikety s fr\u00e1z\u00ed&nbsp;<strong>,,bez obsahu tuku&#8221;&nbsp;<\/strong>mohou skr\u00fdvat&nbsp;<strong>vysok\u00fd pod\u00edl cukru, soli&nbsp;<\/strong>nebo&nbsp;<strong>kalori\u00ed.&nbsp;<\/strong>Proto je v\u017edy d\u016fle\u017eit\u00e9 d\u00e1t si tu n\u00e1mahu a&nbsp;<strong>p\u0159e\u010d\u00edst si podrobn\u00e9 slo\u017een\u00ed&nbsp;<\/strong>produktu na zadn\u00ed stran\u011b obalu.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-639303838.jpg\" alt=\"Jak \u010d\u00edst nutri\u010dn\u00ed hodnoty\" width=\"843\" height=\"562\" title=\"Jak \u010d\u00edst nutri\u010dn\u00ed hodnoty\"\/><\/figure><\/div>\n\n\n\n<p>Obsah produkt\u016f je&nbsp;<strong>d\u016fle\u017eit\u00fd pro ka\u017ed\u00e9ho&nbsp;<\/strong>z n\u00e1s, ale zvl\u00e1\u0161t\u011b pro lidi, kte\u0159\u00ed se sna\u017e\u00ed&nbsp;<strong>sn\u00ed\u017eit svoji hmotnost.&nbsp;<\/strong>Toto jsou&nbsp;<strong>nejd\u016fle\u017eit\u011bj\u0161\u00ed slo\u017eky,&nbsp;<\/strong>kter\u00fdch byste si m\u011bli v\u0161\u00edmat&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [13] [24] [25]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>obsah sacharid\u016f a p\u0159idan\u00e9 cukry &#8211;&nbsp;<\/strong>sacharidy a cukry&nbsp;<strong>nejsou tot\u00e9\u017e,&nbsp;<\/strong>proto\u017ee&nbsp;<strong>mezi sacharidy&nbsp;<\/strong>v\u00fdrobci n\u011bkdy za\u0159azuj\u00ed i&nbsp;<strong>\u0161krob a vl\u00e1kninu.&nbsp;<\/strong>Do kategorie&nbsp;<strong>cukry&nbsp;<\/strong>pat\u0159\u00ed&nbsp;<strong>p\u0159\u00edrodn\u00ed, ml\u00e9\u010dn\u00e9, ovocn\u00e9 a tak\u00e9 p\u0159idan\u00e9 cukry.&nbsp;<\/strong>Pr\u00e1v\u011b tato slo\u017eka potravin v\u00fdrazn\u011b&nbsp;<strong>zvy\u0161uje kalorick\u00fd p\u0159\u00edjem,&nbsp;<\/strong>a proto je d\u016fle\u017eit\u00e9 sledovat, jak velkou \u010d\u00e1st sacharid\u016f tvo\u0159\u00ed cukry.<\/li><li>tuky &#8211; jak jsme zmi\u0148ovali v\u00fd\u0161e,&nbsp;<strong>ne ka\u017ed\u00fd tuk je zdrav\u00ed prosp\u011b\u0161n\u00fd.&nbsp;<\/strong>Je vhodn\u00e9 v\u0161\u00edmat si celkov\u00e9ho mno\u017estv\u00ed tuk\u016f a pod\u00edl&nbsp;<strong>nasycen\u00fdch tuk\u016f.&nbsp;<\/strong>Nasycen\u00e9 tuky sni\u017euj\u00ed hladinu ,,dobr\u00e9ho&#8221; HDL cholesterolu v organismu a jsou vhodn\u00e9 pouze v mal\u00fdch mno\u017estv\u00edch.&nbsp;<\/li><li><strong>obsah tuku v mase&nbsp;&#8211;&nbsp;<\/strong>p\u0159i koupi masa a masn\u00fdch produkt\u016f je pot\u0159eba sledovat&nbsp;<strong>pom\u011br ,,\u010dist\u00e9ho&#8221; masa a tuku.&nbsp;N\u00edzk\u00e9 mno\u017estv\u00ed&nbsp;<\/strong>\u017eivo\u010di\u0161n\u00e9ho tuku je pro t\u011blo&nbsp;<strong>prosp\u011b\u0161n\u00e9,&nbsp;ale&nbsp;nadm\u011brn\u00e1 konzumace&nbsp;<\/strong>nasycen\u00e9ho tuku s sebou nese&nbsp;<strong>jist\u00e9&nbsp;riziko.&nbsp;<\/strong>Zvy\u0161uje hladinu&nbsp;<strong>,,\u0161patn\u00e9ho&#8221; cholesterolu, vede k obezit\u011b&nbsp;<\/strong>a m\u016f\u017ee zp\u016fsobit&nbsp;<strong>kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Cvicite_prilis_mnoho\"><\/span><strong>6. Cvi\u010d\u00edte p\u0159\u00edli\u0161 mnoho<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve snaze zrychlit proces hubnut\u00ed mnoz\u00ed lid\u00e9 cvi\u010d\u00ed co nejv\u00edce, a proto p\u0159id\u00e1vaj\u00ed s\u00e9rie, cviky a po\u010det tr\u00e9ninkov\u00fdch dn\u016f.&nbsp;P\u0159i sni\u017eov\u00e1n\u00ed hmotnosti byste v\u0161ak m\u011bli b\u00fdt trp\u011bliv\u00ed.&nbsp;P\u0159edpokl\u00e1dejme, \u017ee jste zm\u011bnili stravovac\u00ed n\u00e1vyky a dr\u017e\u00edte&nbsp;<strong>kalorick\u00fd deficit.&nbsp;<\/strong>Jestli\u017ee tak\u00e9 rapidn\u011b zv\u00fd\u0161\u00edte po\u010det tr\u00e9nink\u016f, p\u0159id\u00e1te sv\u00e9mu t\u011blu dal\u0161\u00ed stresor, \u010d\u00edm\u017e si m\u016f\u017eete zp\u016fsobit&nbsp;<strong>p\u0159\u00edli\u0161nou \u00fanavu a slabost.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span>&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Bereczki_24_.jpg\" alt=\"Jak nadm\u011brn\u00e9 cvi\u010den\u00ed ovliv\u0148uje hubnut\u00ed\" width=\"843\" height=\"562\" title=\"Jak nadm\u011brn\u00e9 cvi\u010den\u00ed ovliv\u0148uje hubnut\u00ed\"\/><\/figure><\/div>\n\n\n\n<p>Studie z roku 2015 tak\u00e9 poukazuje na lep\u0161\u00ed zdravotn\u00ed stav lid\u00ed, kte\u0159\u00ed d\u011blaj\u00ed jogging&nbsp;<strong>na m\u00edrn\u00e9 \u00farovni.&nbsp;<\/strong>P\u0159im\u011b\u0159en\u00fd kardio tr\u00e9nink tak\u00e9 dok\u00e1\u017ee p\u0159i vhodn\u00e9 intenzit\u011b a d\u00e9lce zlep\u0161ovat hladinu&nbsp;<strong>,,dobr\u00e9ho&#8221; HDL cholesterolu, krevn\u00edho tlaku a triglycerid\u016f.<\/strong>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Opa\u010dn\u00fd p\u0159\u00edpad nast\u00e1v\u00e1 u vrcholov\u00fdch sportovc\u016f.&nbsp;Podle studie se u&nbsp;<strong>maratonc\u016f&nbsp;<\/strong>zvy\u0161uje&nbsp;<strong>riziko&nbsp;<\/strong>vytv\u00e1\u0159en\u00ed&nbsp;<strong>arteri\u00e1ln\u00edho plaku,&nbsp;<\/strong>kter\u00fd zp\u016fsobuje zu\u017eov\u00e1n\u00ed a \u0161patnou pr\u016fchodnost c\u00e9v.&nbsp;<strong>Vytrvalostn\u00ed sportovci&nbsp;<\/strong>maj\u00ed zase 5x v\u011bt\u0161\u00ed&nbsp;<strong>riziko fibrilace s\u00edn\u00ed,&nbsp;<\/strong>hlavn\u00edho rizikov\u00e9ho faktoru c\u00e9vn\u00ed mozkov\u00e9 p\u0159\u00edhody.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Intenzivn\u00ed a pravideln\u00fd tr\u00e9nink je zp\u016fsob, jak p\u0159edch\u00e1zet onemocn\u011bn\u00edm a udr\u017eovat t\u011blo v dobr\u00e9 kondici.&nbsp;<strong>P\u0159\u00edli\u0161 mnoho tr\u00e9nink\u016f&nbsp;<\/strong>m\u016f\u017ee naopak&nbsp;<strong>oslabit v\u00e1\u0161 organismus&nbsp;<\/strong>a vyvolat p\u0159esn\u011b opa\u010dnou reakci.&nbsp;Myslete proto na to, \u017ee&nbsp;<strong>v\u0161eho moc \u0161kod\u00ed,&nbsp;<\/strong>a rad\u011bji ne\u017e na kvantitu tr\u00e9nink\u016f se spol\u00e9hejte na jejich kvalitu a pravidelnost.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nekonzumujete_dostatek_bilkovin\"><\/span><strong>7. Nekonzumujete dostatek b\u00edlkovin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin&nbsp;<\/strong>je b\u011bhem zm\u011bny hmotnosti velmi d\u016fle\u017eit\u00fd.&nbsp;Studie pouk\u00e1zala na fakt, \u017ee&nbsp;<a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noreferrer noopener\">protein<\/a>&nbsp;<strong>zvy\u0161uje pocit nasycen\u00ed,&nbsp;<\/strong>proto\u017ee sni\u017euje hladinu&nbsp;<strong>hormonu hladu grelinu.&nbsp;<\/strong>B\u00edlkoviny jsou tak\u00e9 z\u00e1kladn\u00ed stavebn\u00ed \u010d\u00e1stic\u00ed na\u0161ich sval\u016f a zaji\u0161\u0165uj\u00ed&nbsp;<strong>r\u016fst svalov\u00e9 hmoty.&nbsp;<\/strong>Siln\u011bj\u0161\u00ed svaly znamenaj\u00ed&nbsp;<strong>v\u00edce s\u00edly&nbsp;<\/strong>a energie na cvi\u010den\u00ed, a t\u00edm p\u00e1dem&nbsp;<strong>v\u00edce energie na spalov\u00e1n\u00ed tuku.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u00edce svalov\u00e9 hmoty&nbsp;<\/strong>nen\u00ed jedin\u00fdm d\u016fvodem, pro\u010d b\u00edlkoviny pom\u00e1haj\u00ed&nbsp;<strong>urychlovat&nbsp;<\/strong>proces&nbsp;<strong>sn\u00ed\u017een\u00ed hmotnosti.&nbsp;<\/strong>Vy\u0161\u0161\u00ed d\u00e1vky b\u00edlkovin&nbsp;<strong>zrychluj\u00ed metabolismus.&nbsp;<\/strong>N\u00e1\u0161 metabolismus pracuje 24\/7 a d\u00edky zna\u010dn\u00e9mu p\u0159\u00edjmu&nbsp;<strong>za\u010dneme spalovat v\u00edce,&nbsp;<\/strong>dokonce&nbsp;<strong>b\u011bhem sp\u00e1nku.&nbsp;<\/strong>Podle v\u00fdsledk\u016f studi\u00ed dok\u00e1\u017eeme zv\u00fd\u0161it&nbsp;<strong>po\u010det sp\u00e1len\u00fdch kalori\u00ed&nbsp;<\/strong>a\u017e&nbsp;<strong>o 80 &#8211; 260 kalori\u00ed.&nbsp;<\/strong>Je to zp\u016fsobeno jevem, kter\u00fd m\u00e1 n\u00e1zev&nbsp;<strong>termick\u00fd efekt potravin.&nbsp;<\/strong>N\u00e1\u0161&nbsp;<strong>metabolismus reaguje&nbsp;<\/strong>na p\u0159\u00edjem stravy&nbsp;<strong>zv\u00fd\u0161en\u00edm energetick\u00e9ho v\u00fddeje&nbsp;<\/strong>p\u0159es procesy, jako nap\u0159\u00edklad&nbsp;<strong>tr\u00e1ven\u00ed, vst\u0159eb\u00e1v\u00e1n\u00ed \u017eivin,&nbsp;<\/strong>nebo jejich&nbsp;<strong>ukl\u00e1d\u00e1n\u00ed.&nbsp;<\/strong>Ve srovn\u00e1n\u00ed s jin\u00fdmi \u017eivinami m\u00e1&nbsp;<strong>protein v\u00fdrazn\u011bj\u0161\u00ed termick\u00fd efekt o 20 &#8211; 30%,&nbsp;<\/strong>p\u0159i\u010dem\u017e&nbsp;<strong>sacharidy&nbsp;<\/strong>jsou na \u00farovni&nbsp;<strong>5 &#8211; 10%&nbsp;<\/strong>a tuk pouze&nbsp;<strong>0 &#8211; 3%.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span> <span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete se dozv\u011bd\u011bt v\u00edce o proteinu a jeho u\u017e\u00edv\u00e1n\u00ed?&nbsp;P\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek &#8211;&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/kdy-a-kolik-proteinu-prijmout-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kdy a kolik protein\u016f p\u0159ijmout pro dosa\u017een\u00ed maxim\u00e1ln\u00edch v\u00fdsledk\u016f?<\/a>&nbsp; &nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_1416.jpg\" alt=\"Nedostatek b\u00edlkovin a jeho vliv na hubnut\u00ed\" width=\"843\" height=\"562\" title=\"Nedostatek b\u00edlkovin a jeho vliv na hubnut\u00ed\"\/><\/figure><\/div>\n\n\n\n<p>V\u011b\u0159\u00edme, \u017ee pokud se budete t\u011bmito tipy \u0159\u00eddit, dos\u00e1hnete sv\u00fdch fitness c\u00edl\u016f rychle a efektivn\u011b.&nbsp;Kl\u00ed\u010dem je&nbsp;<strong>vyv\u00e1\u017een\u00e1 strava, dostatek tekutin&nbsp;<\/strong>a&nbsp;<strong>relax.&nbsp;<\/strong>Nezapom\u00ednejte, \u017ee promy\u0161len\u00e1&nbsp;<strong>zm\u011bna \u017eivotn\u00edho stylu&nbsp;<\/strong>je mnohem \u00fa\u010dinn\u011bj\u0161\u00ed ne\u017e rychl\u00e1 dieta.&nbsp;<strong>Zdrav\u00ed&nbsp;<\/strong>je v\u0161ak dostate\u010dnou&nbsp;<strong>motivac\u00ed pro zm\u011bnu \u017eivotn\u00edho stylu.&nbsp;<\/strong>Dr\u017e\u00edme v\u00e1m palce!&nbsp;Pokud chcete, aby se o tomto \u010dl\u00e1nku dozv\u011bd\u011bli i va\u0161i p\u0159\u00e1tel\u00e9, nev\u00e1hejte a&nbsp;<strong>podpo\u0159te ho sd\u00edlen\u00edm.<\/strong>&nbsp;<\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Neda\u0159\u00ed se v\u00e1m zhubnout? Vhodn\u00e1 strava, b\u00edlkoviny, dostatek tekutin, tr\u00e9nink a regenerace jsou z\u00e1kladem redukce tuku. P\u0159e\u010dt\u011bte si o chyb\u00e1ch p\u0159i hubnut\u00ed v\u00edce.<\/p>\n","protected":false},"author":25,"featured_media":110260,"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":[28],"tags":[6273,6477,6369,7437],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168520","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-bilkoviny","9":"tag-dieta-cs","10":"tag-hubnuti","11":"tag-telesny-tuk-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 nej\u010dast\u011bj\u0161\u00edch chyb, kter\u00e9 d\u011bl\u00e1te p\u0159i hubnut\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Neda\u0159\u00ed se v\u00e1m zhubnout a sp\u00e1lit p\u0159ebyte\u010dn\u00fd tuk? 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