{"id":168624,"date":"2016-03-03T00:00:00","date_gmt":"2016-03-02T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/paleo-strava-co-to-je-co-jest-benefity\/"},"modified":"2025-05-19T15:04:32","modified_gmt":"2025-05-19T13:04:32","slug":"paleo-strava-co-to-je-co-jest-benefity","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/paleo-strava-co-to-je-co-jest-benefity\/","title":{"rendered":"Paleo strava: \u010co o nej mus\u00edte vedie\u0165 a ako sa stravova\u0165?"},"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.sk\/blog\/paleo-strava-co-to-je-co-jest-benefity\/#Kde_nastal_problem_v_stravovani\" title=\"Kde nastal probl\u00e9m v stravovan\u00ed?\">Kde nastal probl\u00e9m v stravovan\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/paleo-strava-co-to-je-co-jest-benefity\/#Zdravotne_benefity_Paleo_stravovania\" title=\"Zdravotn\u00e9 benefity Paleo stravovania\">Zdravotn\u00e9 benefity Paleo stravovania<\/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.sk\/blog\/paleo-strava-co-to-je-co-jest-benefity\/#Paleo_ako_zivotny_styl\" title=\"Paleo ako \u017eivotn\u00fd \u0161t\u00fdl\">Paleo ako \u017eivotn\u00fd \u0161t\u00fdl<\/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.sk\/blog\/paleo-strava-co-to-je-co-jest-benefity\/#Optimalizujte_svoj_zivotny_styl\" title=\"Optimalizujte svoj \u017eivotn\u00fd \u0161t\u00fdl\">Optimalizujte svoj \u017eivotn\u00fd \u0161t\u00fdl<\/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.sk\/blog\/paleo-strava-co-to-je-co-jest-benefity\/#Paleo_dieta_vo_Fitness_Crossfit_a_Kulturistike\" title=\"Paleo di\u00e9ta vo Fitness, Crossfit a Kulturistike\">Paleo di\u00e9ta vo Fitness, Crossfit a Kulturistike<\/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.sk\/blog\/paleo-strava-co-to-je-co-jest-benefity\/#Par_slov_na_zaver\" title=\"P\u00e1r slov na z\u00e1ver\">P\u00e1r slov na z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"has-text-align-left\">Paleo strava a di\u00e9ta alebo tie\u017e paleotick\u00e1 di\u00e9ta <em>(Paleolithic diet)<\/em> je forma stravovania, ktor\u00e1 vypl\u00fdva zo stravovac\u00edch n\u00e1vykov <strong>z obdobia paleolitu<\/strong>, v ktorom sa na\u0161i predkovia \u017eivili zv\u00e4\u010d\u0161a <strong>lovom a zberom<\/strong>. Paleolit, najdlh\u0161ie obdobie \u013eudsk\u00fdch dej\u00edn, trvalo cca 3 mili\u00f3ny rokov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">V tejto dobe \u010dlovek nepoznal po\u013enohospod\u00e1rstvo, a pr\u00e1ve preto sa jeho jed\u00e1ln\u00ed\u010dek skladal najm\u00e4 <strong>z m\u00e4sa, r\u00fdb, semienok, hmyzu, vajec, zeleniny, ovocia a vody<\/strong>. Strava tak\u00e9hoto \u010dloveka neobsahovala po\u013enohospod\u00e1rske produkty, ktor\u00e9 v dne\u0161nej dobe u\u017e\u00edvame denne, napr. (pe\u010divo, strukoviny, obilniny, mlieko, syry a \u010fal\u0161ie po\u013enohospod\u00e1rsky spracovan\u00e9 potraviny). Paleo strava je zalo\u017een\u00e1 <strong>na pr\u00edjme zdrav\u00fdch tukov<\/strong> ako hlavn\u00fdm zdrojom energie. Je ve\u013emi d\u00f4le\u017eit\u00e9 obmedzova\u0165 <strong>pr\u00edjem sacharidov<\/strong>, a to najm\u00e4 t\u00fdch jednoduch\u00fdch pov\u00e1h. Pri paleo strave sa kladie d\u00f4raz na to, aby boli potraviny<strong> v \u010do najprirodzenej\u0161om stave<\/strong>, najlep\u0161ie \u010derstv\u00e9, aj ke\u010f to nie je \u00faplne mo\u017en\u00e9, ke\u010f\u017ee v\u0161etko, \u010do n\u00e1jdeme v obchode, poch\u00e1dza z farmy a nebolo pestovan\u00e9 vo vo\u013enej pr\u00edrode. <span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><em>Hlavnou my\u0161lienkou paleolitick\u00e9ho stravovania je, \u017ee ak budete jes\u0165 ako jaskynn\u00ed \u013eudia, budete aj vyzera\u0165 ako jaskynn\u00ed \u013eudia, tak\u017ee budete ma\u0165 \u0161t\u00edhlu, svalnat\u00fa postavu s minimom podko\u017en\u00e9ho tuku.<\/em><\/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=\"Kde_nastal_problem_v_stravovani\"><\/span>Kde nastal probl\u00e9m v stravovan\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">V\u00e4\u010d\u0161inu \u010dasu sme str\u00e1vili prisp\u00f4sobovan\u00edm sa potravin\u00e1m, ktor\u00e9 sme jedli <strong>pred po\u013enohospod\u00e1rskou revol\u00faciou<\/strong>: \u017eivo\u010d\u00ed\u0161ne potraviny, div\u00fa zeleninu, ovocie pod\u013ea sez\u00f3ny, spolu s obmedzen\u00fdm mno\u017estvom orechov a semien. \u013dudsk\u00e9 tel\u00e1 boli postaven\u00e9 na konzum\u00e1ciu tak\u00fdchto potrav\u00edn, len\u017ee na\u0161a strava sa v dne\u0161nej dobe <strong>na paleolitick\u00fa v\u00f4bec nepodob\u00e1<\/strong>. Paleo je zalo\u017een\u00e9 na my\u0161lienke, \u017ee tento nes\u00falad medzi na\u0161im telom a stravou by mohol by\u0165 <strong>d\u00f4vodom pre modern\u00e9 zdravotn\u00e9 probl\u00e9my<\/strong>. Rovnako ako ak\u00e9ko\u013evek zviera, \u013eudia trpia, ke\u010f sa odch\u00fdlia od prirodzenej potravy, ale ak sa k nej vr\u00e1tia, v\u0161etko sa zmen\u00ed. Prestaneme ma\u0165 <strong>choroby zo stravy, budeme silnej\u0161\u00ed, energickej\u0161\u00ed a pln\u00fd \u017eivota<\/strong>. <span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Pod\u013ea PaedDr. Ing. Jaroslav Jedli\u010dka, PhD.<em> \u201cje paleo di\u00e9ta \u010dasto vyh\u013ead\u00e1van\u00e1 kv\u00f4li tomu, \u017ee \u013eudia, ktor\u00ed ju dodr\u017eiavaj\u00fa, netrpia <strong>klasick\u00fdmi civiliza\u010dn\u00fdmi chorobami<\/strong>, ktor\u00e9 m\u00f4\u017eu s\u00favisie\u0165 so s\u00fa\u010dasn\u00fdm a upon\u00e1h\u013ean\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom. Nevhodn\u00fd \u017eivotn\u00fd \u0161t\u00fdl dne\u0161nej popul\u00e1cie dokazuj\u00fa v\u00fdsledky s\u00e9rie \u0161t\u00fadi\u00ed pojedn\u00e1vaj\u00facich o vysokom percente \u013eud\u00ed trpiacich chronick\u00fdmi neinfek\u010dn\u00fdmi chorobami. Jedn\u00fdm z priazniv\u00fdch \u00fa\u010dinkov paleo stravovania je pr\u00e1ve zmena n\u00e1vykov stravovania a <strong>konzum\u00e1cia v\u00e4\u010d\u0161ieho mno\u017estva zdrav\u00fdch tukov<\/strong> a \u00fapln\u00e9 obmedzenie tukov \u0161kodliv\u00fdch.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Obhajcovia paleo di\u00e9ty tvrdia, \u017ee hlavn\u00fdm d\u00f4vodom, pre\u010do n\u00e1s tr\u00e1pia civiliza\u010dn\u00e9 choroby, je ten, \u017ee <strong>na modern\u00fd sp\u00f4sob stravovania<\/strong> sa nesta\u010dili na\u0161e tel\u00e1 dostato\u010dne vyvin\u00fa\u0165 a \u017ee \u013eudsk\u00e1 fyziol\u00f3gia a metabolizmus sa vyvinuli pred mili\u00f3nmi rokov. Na\u0161e telo a predov\u0161etk\u00fdm g\u00e9ny sa t\u00fdm p\u00e1dom nedok\u00e1zali <strong>dostato\u010dne prisp\u00f4sobi\u0165 stravovaniu<\/strong> zalo\u017eenom na obilnin\u00e1ch, ktor\u00fdch vidite\u013en\u00fd n\u00e1rast v strave nastal pred cca 5000-10 000 rokmi, \u010do je <strong>pre evol\u00faciu kr\u00e1tky \u010das<\/strong>. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">Cestoviny<\/a>, pe\u010divo \u010di <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea <\/a>s\u00fa preto pre \u013eudstvo z evolu\u010dn\u00e9ho h\u013eadiska nov\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u010eal\u0161\u00edm argumentom pre vhodnos\u0165 paleolitickej stravy je tvrdenie, \u017ee z d\u00e1vnych \u010dias nie sme zvyknut\u00ed na vysok\u00fd pr\u00edjem obiln\u00edn, pln\u00e9 sacharidov, ktor\u00fdch nadbytok sa kv\u00f4li p\u00f4sobeniu inzul\u00ednu <strong>v\u017edy ulo\u017e\u00ed do tukov\u00e9ho tkaniva<\/strong>. PaedDr. Ing. Jaroslav Jedli\u010dka, PhD. tvrd\u00ed, \u017ee<em> \u201c\u010fal\u0161\u00edm probl\u00e9mom spom\u00ednan\u00fdm u obiln\u00edn a tie\u017e strukov\u00edn je obsah glut\u00e9nu, lekt\u00ednov, fyt\u00e1tov, alkylresorcinolov a inhib\u00edtorov tr\u00e1viacich enz\u00fdmov. \u201c \u201cZ\u00e1stancovia Paleo di\u00e9ty tvrdia, \u017ee pr\u00e1ve tieto l\u00e1tky m\u00f4\u017eu by\u0165 zodpovedn\u00e9 za vznik civiliza\u010dn\u00fdch a autoimunitn\u00fdch chor\u00f4b.\u201d<\/em><\/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\">Ale&#8230;<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Z\u00e1stancovia tejto di\u00e9ty tvrdia, \u017ee na\u0161i paleo predkovia boli svalnat\u00ed, vysok\u00ed, chud\u00ed a \u017ee zdokona\u013eovanie po\u013enohospod\u00e1rstva <strong>sp\u00f4sobilo obezitu, pokles priemern\u00e9ho veku a mnoho chor\u00f4b<\/strong>. \u013dudia z doby kamennej sa pod\u013ea predpokladov nedo\u017e\u00edvali viac ako 25-30 rokov, preto <strong>nemohli ma\u0165 civiliza\u010dn\u00e9 choroby<\/strong>, ktor\u00e9 sa sp\u00e1jaj\u00fa s vy\u0161\u0161\u00edm vekom, nemohli by\u0165 ani ob\u00e9zni, lebo \u010dasto hladovali a museli uteka\u0165 za potravou a pred nebezpe\u010denstvom. Zomierali najm\u00e4 na <strong>\u00farazy, hlad, infekcie<\/strong>, pr\u00edpadne ako potrava pre dravce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">PaedDr. Ing. Jaroslav Jedli\u010dka, PhD. v\u0161ak spochyb\u0148uje tvrdenie, \u017ee<em> \u201c\u017eiadne obilniny nie s\u00fa prirodzenou stravou pre \u010dloveka, preto\u017ee pr\u00e1ve obilniny patria k najstar\u0161\u00edm zn\u00e1mym potravinov\u00fdm zdrojom &#8211; ve\u010f s\u00fa to v podstate semen\u00e1 tr\u00e1v.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><strong>PUFA alebo polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/strong> sa pod\u013ea s\u00fa\u010dasn\u00fdch vedeck\u00fdch poznatkov pokladaj\u00fa za <strong>zdraviu prospe\u0161n\u00e9<\/strong> a s\u00fa rovnako prirodzen\u00e9 v s\u00fa\u010dasnosti ako v paleolite (nach\u00e1dzaj\u00fa sa napr. v <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryby\/\" class=\"ek-link\">ryb\u00e1ch<\/a>, orechoch a v men\u0161om mno\u017estve aj v \u017eivo\u010d\u00ed\u0161nych tukoch).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><strong>SFA (Saturated Fatty Acids)<\/strong> alebo nas\u00fdten\u00e9 mastn\u00e9 kyseliny sa v s\u00fa\u010dasnosti pova\u017euj\u00fa za <strong>rizikov\u00fd faktor ateroskler\u00f3zy<\/strong> a ich spotrebu sa odpor\u00fa\u010da zni\u017eova\u0165. <span style=\"color: #ff6600;\"><em>[1]<\/em><\/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.sk\/blog\/wp-content\/uploads\/2021\/10\/steak-gebc08aefb_1920-1124x750.jpg\" alt=\"Paleo stravovania\" class=\"wp-image-305656\" style=\"width:843px;height:undefinedpx\" title=\"Paleo stravovania\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/steak-gebc08aefb_1920-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/steak-gebc08aefb_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/steak-gebc08aefb_1920-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/steak-gebc08aefb_1920.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:21px\" 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=\"37921,53647,54058,59020,59914,110470\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdravotne_benefity_Paleo_stravovania\"><\/span>Zdravotn\u00e9 benefity Paleo stravovania<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Pre v\u00e4\u010d\u0161inu \u013eud\u00ed je skuto\u010dnos\u0165, \u017ee Paleo prin\u00e1\u0161a najlep\u0161ie v\u00fdsledky, v\u0161etko, \u010do potrebuj\u00fa. <strong>Vylep\u0161en\u00e9 krvn\u00e9 tuky<\/strong> (lipidy), <strong>\u00fabytok na v\u00e1he, redukovan\u00e1 boles\u0165 z autoimunity<\/strong> s\u00fa dostato\u010dn\u00fdm d\u00f4kazom. Mnoh\u00ed \u013eudia v\u0161ak nie s\u00fa spokojn\u00ed s nasledovan\u00edm nejak\u00e9ho odpor\u00fa\u010dania naslepo, \u010di u\u017e sa jedn\u00e1 o stravovanie alebo cvi\u010denie. Na\u0161\u0165astie sa paleo strava osved\u010dila nielen v istej \u010dasovej sk\u00fa\u0161ke, ale i vo vedeckom sk\u00faman\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Robb Wolf, autor knihy The Paleo Solution, je b\u00fdval\u00fd v\u00fdskumn\u00fd biochemik a je jedn\u00fdm z popredn\u00fdch svetov\u00fdch odborn\u00edkov paleo v\u00fd\u017eivy. Wolf tvrd\u00ed, \u017ee<em> \u201cv\u00fdskumy v oblasti biol\u00f3gie, bioch\u00e9mie, oftalmol\u00f3gie, dermatol\u00f3gi\u00ed a mnoho \u010fal\u0161\u00edch odborov nazna\u010duj\u00fa, \u017ee na\u0161e modern\u00e9 stravovacie n\u00e1vyky, pln\u00e9 rafinovan\u00fdch potrav\u00edn, trans-tukov a cukru, s\u00fa kore\u0148om degenerat\u00edvnych ochoren\u00ed, ako je obezita, rakovina, cukrovka, srdcov\u00e9 choroby, Parkinsonova a Alzheimerova choroba, depresie a neplodnos\u0165.\u201d<\/em> Wolf <strong>zmenil \u017eivoty desiatok tis\u00edc \u013eud\u00ed<\/strong> na celom svete prostredn\u00edctvom svojich vysoko hodnoten\u00fdch iTunes podcastov (zvukov\u00fdch z\u00e1znamov) a divoko popul\u00e1rnej s\u00e9rie semin\u00e1rov.<span style=\"color: #ff6600;\"> <em>[3] [4]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">V klinickej \u0161t\u00fadi\u00ed porovn\u00e1vali 14 pacientov, ktor\u00ed boli vyzvan\u00ed na konzum\u00e1ciu \u201cstarovekej\u201d (Paleotickej zo \u201cstar\u0161ej doby kamennej\u201d) di\u00e9ty <strong>po dobu troch mesiacov<\/strong> s 15 pacientmi, ktor\u00fdm bolo odpor\u00fa\u010dan\u00e9 nasledova\u0165 opatrne <strong>stredomorsk\u00fa stravu<\/strong> s celozrnn\u00fdmi obilninami, n\u00edzkotu\u010dn\u00fdmi mlie\u010dnymi v\u00fdrobkami, ovoc\u00edm, zeleninou a rafinovan\u00fdmi olejmi, ktor\u00e9 boli v\u0161eobecne pova\u017eovan\u00e9 za zdrav\u00e9. V\u0161etci pacienti mali zv\u00fd\u0161en\u00e9 hladiny cukru v krvi po pr\u00edjme sacharidov (intolerancia gluk\u00f3zy) a v\u00e4\u010d\u0161ina z nich mala o\u010dividn\u00fd diabetes 2. typu. Okrem toho, v\u0161etci boli diagnostikovan\u00ed ischemickou chorobou srdca. Pacientom <strong>v paleolitickej skupine<\/strong> bolo odporu\u010den\u00e9 jes\u0165 chud\u00e9 m\u00e4so, ryby, ovocie, zeleninu, kore\u0148ov\u00fa zeleninu a orechy, a aby sa zabr\u00e1nila konzum\u00e1cia obiln\u00edn, mlie\u010dnych v\u00fdrobkov a soli.<\/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\">&nbsp;Ak\u00fd bol v\u00fdsledok \u0161t\u00fadie?<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Najd\u00f4le\u017eitej\u0161\u00edm v\u00fdsledkom bolo, \u017ee <strong>zv\u00fd\u0161enie hladiny cukru v krvi<\/strong> v z\u00e1vislosti od pr\u00edjmu sacharidov bolo po 12 t\u00fd\u017ed\u0148och v paleolitickej skupine (-26%) v\u00fdrazne ni\u017e\u0161ie, zatia\u013e \u010do v stredozemnej skupine sa takmer nezmenilo (-7%). Na konci \u0161t\u00fadie mali v\u0161etci pacienti v paleolitickej skupine <strong>norm\u00e1lne hladiny gluk\u00f3zy v krvi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Zlep\u0161en\u00e1 tolerancia gluk\u00f3zy v paleolitickej skupine nes\u00favisela so zmenou vo v\u00e1he alebo v obvode p\u00e1su, aj ke\u010f sa p\u00e1s zmen\u0161il o nie\u010do viac v tejto skupine. V\u00fdskumn\u00e1 skupina do\u0161la k z\u00e1veru, \u017ee nie\u010do viac ne\u017e pr\u00edjem kal\u00f3ri\u00ed a chudnutie sp\u00f4sobovalo <strong>zlep\u0161enie vstreb\u00e1vania sacharidov<\/strong>. Hlavn\u00fdm rozdielom medzi skupinami bol ove\u013ea ni\u017e\u0161\u00ed pr\u00edjem obiln\u00edn a mlie\u010dnych v\u00fdrobkov a z\u00e1rove\u0148 v\u00e4\u010d\u0161\u00ed pr\u00edjem ovocia v paleolitickej skupine. V r\u00f4znych \u0161t\u00fadi\u00e1ch bolo dok\u00e1zan\u00e9, \u017ee bioakt\u00edvne l\u00e1tky v obilnin\u00e1ch (napr. p\u0161eni\u010dn\u00fd lekt\u00edn) a v mlie\u010dnych v\u00fdrobkoch (napr. kaze\u00edn) zasahuj\u00fa <strong>do metabolizmu sacharidov a tukov<\/strong>. Na prevenciu alebo lie\u010dbu diabetesu 2. typu m\u00f4\u017ee by\u0165 efekt\u00edvnej\u0161ie zabr\u00e1nenie niektor\u00fdch z na\u0161ich modern\u00fdch &nbsp;potrav\u00edn ne\u017e po\u010d\u00edtanie kal\u00f3ri\u00ed alebo sacharidov. <span style=\"color: #ff6600;\"><em>[5]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u010eal\u0161\u00ed zauj\u00edmav\u00fd \u010dl\u00e1nok bol vypracovan\u00fd t\u00edmom pod veden\u00edm Dr. Loren Cordaina. Dr. L. Cordain z\u00edskal titul Ph.D. v oblasti zdravotn\u00edctva na University of Utah v roku 1981, magistersk\u00fd titul na University of Nevada-Reno v 1978 a bakal\u00e1rsky titul na Pacific University v 1974. Bol profesorom na katedre zdravotn\u00edctva a \u0161portov\u00fdch vied na Colorado State University od 1982 do 2013.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Cie\u013eom \u010dl\u00e1nku je lep\u0161ie pochopenie vz\u0165ahov medzi telesn\u00fdm zlo\u017een\u00edm a <strong>inzul\u00ednovou rezistenciou<\/strong>. Dr. L. Cordain uv\u00e1dza, \u017ee <em>\u201ctukovitos\u0165 a sarkop\u00e9nia (tzv. \u00fabytok a zhor\u0161enie funkcie svalov) u priemern\u00e9ho \u010dloveka sp\u00f4sobila mimoriadnu \u00farove\u0148 naru\u0161enia rovnov\u00e1hy medzi telesn\u00fdm zlo\u017een\u00edm a inzul\u00ednov\u00fdmi receptormi.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">V porovnan\u00ed s evolu\u010dn\u00fdmi normami m\u00e1me dnes pr\u00edli\u0161 ve\u013ea adipocytov\u00fdch inzul\u00ednov\u00fdch receptorov (tzv. tukov\u00e9 bunky, ktor\u00e9 maj\u00fa schopnos\u0165 vytv\u00e1ra\u0165 a hromadi\u0165 tuk) v tukovom tkanive a pe\u010deni a pr\u00edli\u0161 m\u00e1lo myocytov\u00fdch inzul\u00ednov\u00fdch receptorov (tzv.z\u00e1kladn\u00e9 bunky svalov\u00e9ho tkaniva). <strong>Inzul\u00ednov\u00e9 receptory<\/strong> mo\u017eno pova\u017eova\u0165 za konkurenciu inzul\u00ednov\u00fdch molek\u00fal uvo\u013enen\u00fdch z pankreasu. Ke\u010f inzul\u00ednov\u00e1 zl\u00fa\u010denina zakotv\u00ed na receptore adipocytov, <strong>podstatne menej molek\u00fal glug\u00f3zy<\/strong> je vyl\u00fa\u010den\u00fdch z krvi ne\u017e pri zakotven\u00ed inzul\u00ednovej zl\u00fa\u010deniny na receptore myocytov. Nerovnov\u00e1ha inzul\u00ednov\u00fdch receptorov by znamenala vzostup inzul\u00ednovej rezistencie a pon\u00faka atrakt\u00edvne patofiziologick\u00e9 <strong>vysvetlenie sprev\u00e1dzaj\u00face cukrovkov 2. typu<\/strong>. Na z\u00e1ver dod\u00e1va Dr. L. Cordain \u017ee: <em>\u201cZ evolu\u010dn\u00e9ho h\u013eadiska t\u00fdkaj\u00faceho sa zlo\u017eenia tela, nerovnov\u00e1hu inzul\u00ednov\u00fdch receptorov a n\u00e1sledn\u00fd vplyv na metabolizmus sacharidov by mala verejnos\u0165 schv\u00e1li\u0165 odpor\u00fa\u010danie na zv\u00fd\u0161enie fyzickej aktivity.\u201d<\/em> <span style=\"color: #ff6600;\"><em>[4] <\/em><em>[6]<\/em><\/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=\"769\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/iStock-1164293082-1124x769.jpg\" alt=\"Zdravotn\u00e9 benefity Paleo stravovania\" class=\"wp-image-305672\" style=\"width:843px;height:577px\" title=\"Zdravotn\u00e9 benefity Paleo stravovania\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1164293082-1124x769.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1164293082-400x274.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1164293082-1536x1051.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1164293082-2048x1401.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=\"Paleo_ako_zivotny_styl\"><\/span>Paleo ako \u017eivotn\u00fd \u0161t\u00fdl<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Vyh\u00fdbajte sa toxick\u00fdm potravin\u00e1m, medzi ktor\u00e9 zara\u010fujeme:<\/p>\n\n\n\n<p>\u2022 <strong>Obilie<\/strong> (p\u0161enica, ra\u017e, ja\u010dme\u0148, ovos, hned\u00e1 ry\u017ea)<br>\u2022 Strukoviny (s\u00f3ja, ara\u0161idy, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, fazu\u013ea)<br>\u2022 <strong>Rastlinn\u00e9 oleje<\/strong> zo semien (s\u00f3jov\u00fd olej, ara\u0161idov\u00fd olej, kukuri\u010dn\u00fd olej, repkov\u00fd olej)<br>\u2022 <strong>Pridan\u00fd cukor<\/strong> (sladen\u00e9 n\u00e1poje, cukr\u00edky, kol\u00e1\u010de, ovocn\u00e9 \u0161\u0165avy). Cukor z pr\u00edrodn\u00fdch zdrojov, ako je ovocie, je \u00faplne v poriadku.<br>\u2022 <strong>Zdroje mlie\u010dnych v\u00fdrobkov<\/strong> s vysok\u00fdm obsahom bielkov\u00edn (kaze\u00ednu) a cukru (lakt\u00f3zy) a n\u00edzkym obsahom zdrav\u00e9ho tuku a masla.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Paleo_Food_Pyramid.jpg\" alt=\"paleo strava stravovanie di\u00e9ta \u010do jes\u0165\" style=\"width:843px;height:undefinedpx\" title=\"paleo strava stravovanie di\u00e9ta \"\/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left\">Obiln\u00e9 zrn\u00e1 s\u00fa semen\u00e1 tr\u00e1v. \u0160tyri najzn\u00e1mej\u0161ie s\u00fa p\u0161enica, kukurica, ry\u017ea a ja\u010dme\u0148, a pripad\u00e1 im <strong>takmer 70% svetov\u00fdch po\u013enohospod\u00e1rskych plod\u00edn<\/strong>, pod\u013ea v\u00e1hy. Spolu s cirokom, ovsom, ra\u017eou a prosom tvoria tieto zrn\u00e1 56% z kal\u00f3ri\u00ed skonzumovan\u00fdch \u013eu\u010fmi. Semen\u00e1 obiln\u00fdch z\u0155n obsahuj\u00fa <strong>toxick\u00e9 prote\u00edny<\/strong>. Mnoh\u00e9 z t\u00fdchto toxick\u00fdch prote\u00ednov s\u00fa ur\u010den\u00e9, aby za\u0165a\u017eovali cicavcom tr\u00e1venie semien. Zo svojho poh\u013eadu semeno nechce by\u0165 rozlo\u017een\u00e9 v \u017eal\u00fadku, ale chce, aby vznikla nov\u00e1 rastlina. Jej cie\u013eom je <strong>dosta\u0165 sa cez tr\u00e1viaci trakt<\/strong> cicavca neporu\u0161ene, roztr\u00fasene a zahrnut\u00e9 v hnoji, ktor\u00fd z\u00farodn\u00ed rast semena.<\/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\">Konzumujte potraviny bohat\u00e9 na \u017eiviny<\/h3>\n\n\n\n<p class=\"has-text-align-left\">M\u00f4\u017eete jes\u0165 obrovsk\u00e9 mno\u017estvo zeleniny, m\u00e4sa, hydiny, r\u00fdb, morsk\u00fdch plodov, zdrav\u00fdch tukov, vajec a ovocia. Orechy a semen\u00e1 s\u00fa tie\u017e v poriadku, ale <strong>pr\u00edli\u0161 ve\u013ek\u00e1 spotreba<\/strong> m\u00f4\u017ee sp\u00f4sobova\u0165 probl\u00e9my. Zamerajte sa na konzum\u00e1ciu r\u00f4znych potrav\u00edn, ktor\u00e9 s\u00fa <strong>bohat\u00e9 na vitam\u00edny a miner\u00e1ly.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><strong>Medzi ne patria:<\/strong><\/p>\n\n\n\n<p>\u2022 Vn\u00fatornosti (pe\u010de\u0148, obli\u010dky, kostn\u00e1 dre\u0148, srdce, mozog)<br>\u2022 Listov\u00e1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\">zelenina <\/a>(<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\">\u0161pen\u00e1t<\/a>, kel, rukola)<br>\u2022 M\u00e4so z bylino\u017eravcov (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie<\/a>, jah\u0148acie)<br>\u2022 M\u00e4kk\u00fd\u0161e a in\u00e9 morsk\u00e9 plody (ustrice, mu\u0161le, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\">losos<\/a>, sardinky)<br>\u2022 \u017d\u013atky<br>\u2022 Fermentovan\u00e9 potraviny (kysl\u00e1 kapusta, kimchi) <span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Paleo-Pyramid.png\" alt=\"paleo strava stravovanie di\u00e9ta \u010do jes\u0165\" style=\"width:843px;height:undefinedpx\" title=\"paleo strava stravovanie di\u00e9ta \u010do jes\u0165\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ve\u013ekos\u0165 porci\u00ed<\/h3>\n\n\n\n<p class=\"has-text-align-left\">\u010co sa t\u00fdka ve\u013ekosti porci\u00ed, <strong>je najlep\u0161ie neprem\u00fd\u0161\u013ea\u0165<\/strong> nad t\u00fdm, ak\u00fa gram\u00e1\u017e jedli \u013eudia v paleolite pri ka\u017edom jedle, preto\u017ee to bolo s najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou <strong>nesystematick\u00e9<\/strong>. Mohli jeden alebo dva dni \u017ei\u0165 z ovocia a zeleniny, n\u00e1sledne ulovi\u0165 ve\u013ek\u00e9 zviera a potom \u017eili de\u0148 alebo dva v\u00e4\u010d\u0161inou z m\u00e4sa. Prv\u00e9 jedlo po uloven\u00ed koristi bolo pravdepodobne v\u00e4\u010d\u0161ie ne\u017e nasleduj\u00face jedl\u00e1. V dne\u0161nej dobe si v\u0161ak vieme presne vypo\u010d\u00edta\u0165, alebo aspo\u0148 odhadn\u00fa\u0165 pod\u013ea osobn\u00fdch sk\u00fasenost\u00ed a pocitov, <strong>ko\u013eko gramov ka\u017edej zlo\u017eky potraviny<\/strong> potrebujeme na dosiahnutie svojho cie\u013ea. Spojenie olivov\u00e9ho oleja alebo in\u00e9ho druhu zdrav\u00e9ho tuku s paradajkami pom\u00e1ha spr\u00edstupni\u0165 \u017eivinu naz\u00fdvan\u00fa <strong>lykop\u00e9n<\/strong> (najsilnej\u0161\u00ed antioxidant rastlinn\u00e9ho p\u00f4vodu).<\/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\">Pou\u017e\u00edvajte tradi\u010dn\u00e9 recepty<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Tradi\u010dn\u00e9 recepty a p\u00e1rovanie potrav\u00edn nie s\u00fa len \u013eubovo\u013en\u00e9 kombin\u00e1cie vybran\u00e9 na z\u00e1klade chuti. Osoby, pre ktor\u00e9 sa zdali by\u0165 <strong>kombin\u00e1cie receptov chutnej\u0161ie<\/strong>, skon\u010dili \u00faspe\u0161nej\u0161ie (produkt\u00edvnej\u0161ie) ako tie, ktor\u00fdm nie. Mezoameri\u010dania kombinovali limetku a kukuricu, v\u010faka \u010domu sa uvo\u013enil <strong>niac\u00edn<\/strong>, potrebn\u00fd na prevenciu pellagri. <strong>Wasabi<\/strong> je antimikrobi\u00e1lne \u010dinidlo, a preto je vhodn\u00e9 ako doplnok k surov\u00fdm ryb\u00e1m.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/what-to-eat-page.jpg\" alt=\"paleo strava stravovanie di\u00e9ta \u010do jes\u0165\" style=\"width:843px;height:undefinedpx\" title=\"paleo strava stravovanie\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jedlo si pripravujte na miernom ohni<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Pomal\u00e9 varenie je jednou z najstar\u0161\u00edch met\u00f3d varenia. Mix medzi <strong>naparovan\u00edm a pe\u010den\u00edm<\/strong>, vych\u00e1dza z nepriamej, n\u00edzkej teploty po dlh\u0161iu dobu. Lovci, na\u0161i predkovia, \u010dasto pou\u017e\u00edvali jednoduch\u00e9 hlinen\u00e9 pece: vykopali ohnisko, zalo\u017eili ohe\u0148, zahasili ohe\u0148, zakopali hor\u00face uhl\u00edky spolu s jedlom a vykopali o p\u00e1r hod\u00edn nesk\u00f4r, ke\u010f bolo jedlo hotov\u00e9 na jedenie. Teplo je katalyz\u00e1torom pre chemick\u00e9 reakcie a varenie pri extr\u00e9mne vysok\u00fdch teplot\u00e1ch sp\u00f4sob\u00ed, \u017ee <strong>sa jedlo st\u00e1va \u013eah\u0161ie oxidovan\u00e9<\/strong>, najm\u00e4 cukry a polynenas\u00fdten\u00e9 tuky reaguj\u00fa s kysl\u00edkom. V\u00fdrazne <strong>o\u010dernen\u00e1 \u010das\u0165<\/strong> (prepe\u010denie) varen\u00e9ho m\u00e4sa alebo zeleniny je karcinog\u00e9nna.<\/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\">Na pr\u00edpravu jedla pou\u017e\u00edvajte tradi\u010dn\u00e9 tuky a oleje<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Tradi\u010dn\u00e9 \u017eivo\u010d\u00ed\u0161ne tuky zah\u0155\u0148aj\u00fa loj (hov\u00e4dz\u00ed tuk), brav\u010dov\u00e1 mas\u0165, maslo a gh\u00ed (prepusten\u00e9 maslo). Zdrav\u00e9 rastlinn\u00e9 oleje zah\u0155\u0148aj\u00fa <strong>kokosov\u00fd a olivov\u00fd olej<\/strong>. V\u0161eobecne plat\u00ed, \u017ee tropick\u00e9 rastliny poskytuj\u00fa najzdrav\u0161ie oleje. Vyberte si tuky a oleje na varenie, ktor\u00e9 maj\u00fa <strong>n\u00edzky obsah nenas\u00fdten\u00fdch tukov<\/strong> (PUFA). Vyh\u00fdbajte sa priemyseln\u00fdm rastlinn\u00fdm olejom, ako s\u00fa napr\u00edklad repkov\u00fd, slne\u010dnicov\u00fd, palmov\u00fd alebo s\u00f3jov\u00fd olej.<\/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\">Konzumujte surov\u00e9 potraviny<\/h3>\n\n\n\n<p class=\"has-text-align-left\">I ke\u010f pozn\u00e1me zna\u010dn\u00e9 v\u00fdhody pre varenie, existuj\u00fa &nbsp;v\u00fdhody aj pre potraviny <strong>v surovom stave rastl\u00edn a m\u00e4sa<\/strong>. Napr\u00edklad varenie zeleniny <strong>zni\u017euje ich obsah vl\u00e1kniny a vitam\u00ednov, varenie m\u00e4sa ni\u010d\u00ed vitam\u00edn C<\/strong>. V ka\u017edej etnickej forme paleolitickej stravy n\u00e1jdeme pokrm zo surov\u00fdch \u017eivo\u010d\u00ed\u0161nich produktov: sushi a sashimi (ryba, Japonsko), ceviche (ryba, Stredn\u00e1 a Ju\u017en\u00e1 Amerika), kibbe (jah\u0148acie, Stredn\u00fd v\u00fdchod), curdo (ryba, Taliansko), kifto (hov\u00e4dzie, Eti\u00f3pia), yukhoe (hov\u00e4dzie, K\u00f3rea), chee kufta (hov\u00e4dzie, Turecko), a poke (ryba, Hawaii). Surov\u00e9 \u017eivo\u010d\u00ed\u0161ne potraviny s\u00fa obvykle sprev\u00e1dzan\u00e9 jedn\u00fdm alebo viacer\u00fdmi <strong>antimikrobi\u00e1lnimi \u010dinidlami<\/strong> (wasabi, kysl\u00e9 \u0161\u0165avy, ocot, korenie) a je najlep\u0161ie ich konzumova\u0165 z d\u00f4veryhodn\u00e9ho zdroja, <strong>pripravovan\u00e9 na tradi\u010dn\u00fd sp\u00f4sob.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/paleo-table.jpg\" alt=\"paleo strava stravovanie di\u00e9ta \u010do jes\u0165\" style=\"width:843px;height:undefinedpx\" title=\"paleo stravovanie \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Konzumujte pe\u010de\u0148<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Po tom, \u010do lovci zabij\u00fa tule\u0148a, je prv\u00e9, \u010do zjedia, <strong>surov\u00e1 pe\u010de\u0148.<\/strong> Pe\u010de\u0148 je jedna z najzn\u00e1mej\u0161\u00edch zdrav\u00fdch potrav\u00edn vo svete: pod\u013ea \u010d\u00ednskeho pr\u00edslovia,<em> \u201cjedz pe\u010de\u0148, zosilni svoju vlastn\u00fa pe\u010de\u0148\u201d<\/em>, nasekan\u00e1 pe\u010de\u0148 je prominentn\u00fdm jedlom v \u017eidovskej kuchyni. Je pravda, \u017ee zvierat\u00e1 k\u0155men\u00e9 na farm\u00e1ch, maj\u00fa \u010dasto chor\u00e9, stukovatel\u00e9 pe\u010dene (z nadmernej konzum\u00e1cie z\u0155n) a ich pe\u010de\u0148 by <strong>nemala by\u0165 konzumovan\u00e1<\/strong>, tak\u017ee sme odk\u00e1zan\u00ed na pe\u010de\u0148 mlad\u00fdch zvierat (te\u013eacia pe\u010de\u0148) alebo e\u0161te lep\u0161ie zo zviera\u0165a, ktor\u00e9 malo prirodzen\u00fa stravu. <strong>Pa\u0161t\u00e9ta z ka\u010dacej pe\u010dene<\/strong> je prekvapivo cenovo dostupn\u00e1 a je to jednoduch\u00fd sp\u00f4sob, ako dosta\u0165 pe\u010de\u0148 do stravy bez toho, aby sme ju museli vari\u0165.<\/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\">Ak\u00e9 n\u00e1poje pi\u0165 po\u010das paleo di\u00e9ty?<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Jednozna\u010dne bola ob\u013e\u00faben\u00fdm n\u00e1pojom v paleolite voda. V tejto dobe nepoznali na\u0161i predkovia \u017eiadne ochuten\u00e9, technicky spracovan\u00e9 sladen\u00e9 n\u00e1poje, ba <strong>ani \u010daj a mlieko<\/strong>. V\u0161eobecn\u00e9 odpor\u00fa\u010dania paleo di\u00e9ty nazna\u010duj\u00fa, aby sme nechali n\u00e1\u0161 sm\u00e4d rozhodn\u00fa\u0165 o tom, <strong>kedy a ko\u013eko vody potrebujeme.<\/strong><\/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\">Nebojte sa experimentova\u0165<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Pokia\u013e ste na dovolenke v bl\u00edzkosti mora, odpor\u00fa\u010dam v\u00e1m ochutna\u0165 <strong>morsk\u00e9 riasy<\/strong>, ktor\u00e9 m\u00f4\u017eeme v na\u0161ich kon\u010din\u00e1ch pova\u017eova\u0165 za \u201cexotick\u00e9\u201d. Morsk\u00e9 riasy boli s\u00fa\u010das\u0165ou jed\u00e1ln\u00ed\u010dka na\u0161ich predkov u\u017e pred paleolitickou dobou. V Japonsku dodnes u\u017e\u00edvaj\u00fa ve\u013ea druhov morsk\u00fdch rias, ako nori (morsk\u00e1 rastlina obaluj\u00faca sushi), wakame (pou\u017e\u00edvan\u00e9 v \u0161al\u00e1te z morsk\u00fdch rias), a kombu (hned\u00e9 riasy \u010dasto pou\u017e\u00edvan\u00e9 v polievkach). <strong>More je pln\u00e9 miner\u00e1lov<\/strong>, tak\u017ee nie je \u017eiadnym prekvapen\u00edm, \u017ee morsk\u00e9 riasy s\u00fa vynikaj\u00facim zdrojom miner\u00e1lov, ktor\u00e9 telo potrebuje. Riasy typicky obsahuj\u00fa <strong>j\u00f3d, vitam\u00edn B12 a ve\u013ek\u00e9 mno\u017estvo bielkov\u00edn,<\/strong> kv\u00f4li \u010domu s\u00fa morsk\u00e9 riasy mimoriadne popul\u00e1rne medzi veg\u00e1nmi.<\/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=\"Optimalizujte_svoj_zivotny_styl\"><\/span>Optimalizujte svoj \u017eivotn\u00fd \u0161t\u00fdl<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Hist\u00f3ria evol\u00facie n\u00e1s m\u00f4\u017ee nau\u010di\u0165 <strong>viac ne\u017e len stravovacie n\u00e1vyky<\/strong>. Zmeny \u017eivotn\u00e9ho \u0161t\u00fdlu, m\u00f4\u017eu pom\u00f4c\u0165 udr\u017ea\u0165 v\u00e1\u0161 <strong>tr\u00e1viaci syst\u00e9m zdrav\u00fd<\/strong>, va\u0161e telo siln\u00e9, odoln\u00e9 a v\u00e1\u0161 <strong>imunitn\u00fd syst\u00e9m<\/strong> prisp\u00f4soben\u00fd tak, aby potl\u00e1\u010dal v\u00edrusy a bakt\u00e9rie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 Sna\u017ete sa pohybova\u0165 \u010dasto na slnku, \u010d\u00edm dop\u013a\u0148ate <a title=\"vitam\u00edn D\" href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" rel=\"noopener noreferrer\">vitam\u00edn D<\/a>, alebo ho prijmite r\u00f4znymi doplnkami.<br>\u2022 Zn\u00ed\u017ete a kontrolujte stres vo va\u0161om \u017eivote<br>\u2022 Zave\u010fte zdrav\u00e9 sp\u00e1nkov\u00e9 n\u00e1vyky<br>\u2022 Dodr\u017eujte \u010dast\u00fd a zdrav\u00fd pohyb<\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Sp\u00e1nok, zvl\u00e1danie stresu a cvi\u010denie<\/strong> s\u00fa tri d\u00f4le\u017eit\u00e9 elementy, in\u00e9 ako di\u00e9ty, ktor\u00e9 s\u00fa tie\u017e najd\u00f4le\u017eitej\u0161ie pre optim\u00e1lne zdravie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Pravek\u00fd lovci chodili dlh\u00e9 vzdialenosti pe\u0161o ka\u017ed\u00fd de\u0148. Preh\u013ead o nieko\u013ek\u00fdch kme\u0148och zistil, \u017ee \u017eeny lovcov cestovali v <strong>priemere asi 10km za de\u0148<\/strong>, zatia\u013e \u010do mu\u017ei a\u017e 15km. V kontraste, priemern\u00fd \u010dlovek pe\u0161kuje asi 2.5km denne. Nielen pe\u0161kujeme krat\u0161ie vzdialenosti, ale aj <strong>odpo\u010d\u00edvame inak.<\/strong> Ke\u010f nie s\u00fa dne\u0161n\u00ed lovci v pohybe, je be\u017en\u00e9 ich vidie\u0165 v poz\u00edci\u00ed drepu. Mal\u00e9 deti povedome vedia, ako spr\u00e1vne spravi\u0165 drep. Je to prirodzen\u00fd sp\u00f4sob pre \u013eud\u00ed, ako vykona\u0165 stolicu. Mnoh\u00e9 domorod\u00e9 kult\u00fary pou\u017e\u00edvaj\u00fa drep ako postoj po\u010das p\u00f4rodu. Na druhej strane v dne\u0161nej dobe priemern\u00fd \u010dlovek str\u00e1vi <strong>v\u00e4\u010d\u0161inu d\u0148a seden\u00edm<\/strong> v pr\u00e1ci, v aute, pri jed\u00e1lenskom stole alebo na z\u00e1chode. Nemalo by by\u0165 \u017eiadnym prekvapen\u00edm, \u017ee sedenie sp\u00f4sobuje<strong> zl\u00e9 dr\u017eanie tela, zhrben\u00fd chrb\u00e1t, skr\u00e1tenu Achillovu \u0161\u013eachu a stiahnut\u00e9 hamstringy<\/strong>. Ke\u010f kone\u010dne vstaneme, budeme sa chv\u00ed\u013eu pohybova\u0165 ako rozbit\u00e9 b\u00e1bky. A \u013eudia sa \u010duduj\u00fa, pre\u010do ich u\u017e v skorom veku bol\u00ed chrb\u00e1t. Be\u017en\u00fd n\u00e1zor je, \u017ee ob\u010dasn\u00e9 intenz\u00edvne cvi\u010denie je <strong>dostato\u010dn\u00fd protijed<\/strong> k sedav\u00e9mu sp\u00f4sobu \u017eivota a predstava, \u017ee p\u00e1r hod\u00edn kardia t\u00fd\u017edenne vykompenzuje str\u00e1ven\u00fd \u010das seden\u00edm, n\u00e1m sved\u010d\u00ed. <span style=\"color: #ff6600;\"><em>[2]<\/em><\/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\">Beh<\/h3>\n\n\n\n<p class=\"has-text-align-left\"><em>\u201cPre\u010do ma bolia nohy?\u201d <\/em>Touto jednoduchou ot\u00e1zkou za\u010dal Christopher Mc Dougall svoj kni\u017en\u00fd bestselller Born to Run. Ako <strong>druh cicavca, ktor\u00fd sa \u00fadajne vyvinul pre beh<\/strong>, sa ur\u010dite zran\u00edme \u010dasto: a\u017e viac ako tretina be\u017ecov udr\u017e\u00ed nejak\u00fa zraneninu ka\u017ed\u00fd rok. Po cel\u00e9 desa\u0165ro\u010dia tvrdil priemysel behu, \u017ee vytv\u00e1raj\u00fa top\u00e1nky, ktor\u00fdch \u00fa\u010delom je pred\u00eds\u0165 zraneniam u be\u017ecov ako napr\u00edklad riadenie pohybu top\u00e1nky, extra odpru\u017eenie, lep\u0161iu podporu klenby hohy. Napriek tomu neexistuje \u017eiadny z\u00e1va\u017en\u00fd vedeck\u00fd d\u00f4kaz, \u017ee <strong>tieto vlastnosti v skuto\u010dnosti predch\u00e1dzaj\u00fa zraneniam<\/strong>. Vo svojej s\u00fa\u010dasnej podobe m\u00e1 modern\u00fd beh vysok\u00e9 riziko na kontaktn\u00fd \u0161port. Nohy s\u00fa na\u0161\u00edm prim\u00e1rnym spojen\u00edm so zemou, a preto s\u00fa z\u00e1kladom va\u010d\u0161iny foriem \u013eudsk\u00e9ho pohybu. Nohy s\u00fa pln\u00e9 nervov\u00fdch zakon\u010den\u00ed a s\u00fa \u00fapln\u00fdm jadrom k pocitu rovnov\u00e1hy. Jedna \u0161t\u00fadia dokonca dok\u00e1zala, \u017ee <strong>nosenie tenk\u00fdch pono\u017eiek sp\u00f4sobuje hor\u0161iu rovnov\u00e1hu<\/strong>, ne\u017e chodenie naboso. Na\u0161i predkovia v paleolite ur\u010dite nepoznali \u017eiadny druh obuvi, v\u010faka \u010domu <strong>ich mali \u0161ir\u0161ie a silnej\u0161ie<\/strong>, bolo im jednoduch\u0161ie sa odr\u00e1\u017ea\u0165 aj dopada\u0165 bez toho, aby \u010dasto utrpeli zranenia. <span style=\"color: #ff6600;\"><em>[7]<\/em><\/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\"><span class=\"ez-toc-section\" id=\"Paleo_dieta_vo_Fitness_Crossfit_a_Kulturistike\"><\/span>Paleo di\u00e9ta vo Fitness, Crossfit a Kulturistike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Pred tr\u00e9ningom<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Dr. L. Cordain n\u00e1m vo svojej knihe (The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance) odpor\u00fa\u010da prija\u0165 medzi <strong>200 &#8211; 300 kal\u00f3ri\u00ed na hodinu pred posi\u013enovan\u00edm<\/strong>. Ve\u013ekos\u0165 porcii predtr\u00e9ningov\u00e9ho jedla je dan\u00e1 na\u0161ou v\u00e1hou, pod\u013ea toho, ko\u013eko sme jedli posledn\u00fa noc, o ko\u013ekej sme jedli posledn\u00e9 jedlo a pod\u013ea sk\u00fasenost\u00ed s jedlami pred tr\u00e9ningom. Dr. L Cordain uv\u00e1dza, \u017ee <strong>by sa nemalo jes\u0165 menej ne\u017e 2 hodiny pred tr\u00e9ningom<\/strong>, pokia\u013e je mo\u017en\u00e9. Ak je va\u0161e predtr\u00e9ningov\u00e9 jedlo 2 hodiny pred tr\u00e9novan\u00edm, spotrebujte <strong>400 &#8211; 600 kal\u00f3ri\u00ed<\/strong> a ak s\u00fa to 3 hodiny tak <strong>600 a\u017e 900 kal\u00f3ri\u00ed.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iUWPprN.jpg\" alt=\"paleo strava stravovanie di\u00e9ta crossfit kulturistika fitness \u010do jes\u0165\" style=\"width:843px;height:undefinedpx\" title=\"paleo strava stravovanie di\u00e9ta crossfit kulturistika fitness \u010do jes\u0165\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Pr\u00edjmite najm\u00e4 sacharidy<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Sacharidy maj\u00fa ve\u013ek\u00fa <strong>v\u00fdhodu v strebate\u013enosti<\/strong>, tak\u017ee nem\u00e1me dlhodob\u00fd pocit nas\u00fdtenia na za\u010diatku a po\u010das tr\u00e9ningu. \u010c\u00edm sk\u00f4r pred tr\u00e9ningom jete, <strong>o to ni\u017e\u0161\u00ed by mal by\u0165 glykemick\u00fd index<\/strong> danej potraviny. Glykemick\u00fd index potraviny ur\u010duje ako r\u00fdchlo sa cukor dost\u00e1va do krvi. R\u00fdchle uvo\u013enenie cukru z jedla sp\u00fa\u0161\u0165a uvo\u013enenie horm\u00f3nu inzul\u00ednu v pankrease, \u010do sp\u00f4sob\u00ed r<strong>\u00fdchly pokles hodnoty cukru v krvi<\/strong>, nasleduj\u00faci hladom tesne pred tr\u00e9ningom. Ovocie ako pr\u00edklad je spr\u00e1vna vo\u013eba, preto\u017ee cukor v ovoc\u00ed, frukt\u00f3za sa vstreb\u00e1va pomal\u0161ie, \u010do zni\u017euje glykemick\u00fd index.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Zahr\u0148te bielkoviny, najm\u00e4 aminokyseliny s rozvetven\u00fdm re\u0165azcom. V\u00fdskum z laborat\u00f3ria Dr. Petra Lemona na Univerzity of Western Ontario odha\u013euje, \u017ee tri z t\u00fdchto aminokysel\u00edn, tzv. <a title=\"bcaa\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>aminokyseliny s rozvetven\u00fdm re\u0165azcom (BCAA)<\/strong><\/a>, maj\u00fa benefit pred vykon\u00e1van\u00edm aerobick\u00e9ho tr\u00e9ningu. V tejto \u0161t\u00fadii, prijali cyklisti <strong>6 gramov BCAA<\/strong> alebo 6 gramov \u017eelat\u00edny hodinu pred v\u00fdkonom. V porovnan\u00ed so skupinou prij\u00edmaj\u00facou \u017eelat\u00ednu mala skupina u\u017e\u00edvaj\u00faca BCAA <strong>v\u00fdrazne zlep\u0161en\u00fd \u010das do vy\u010derpania a maxim\u00e1lny v\u00fdkon<\/strong> pri s\u00fa\u010dasnom zn\u00ed\u017een\u00ed srdcovej frekvencie pri submaxim\u00e1lnom \u00fasil\u00ed. Hladina cukru v krvi a hladina lakt\u00e1tu sa nel\u00ed\u0161ila medzi dvoma skupinami. V \u010fal\u0161ej \u0161t\u00fadi\u00ed zistili, \u017ee<strong> spojenie t\u00fdchto esenci\u00e1lnych aminokysel\u00edn so sacharidmi<\/strong> pred v\u00fdkonom nielen zlep\u0161uje vytrvalostn\u00fd v\u00fdkon, ale taktie\u017e <strong>efekt\u00edvne stimuluje synt\u00e9zu bielkov\u00edn<\/strong> po v\u00fdkone. A nakoniec dodato\u010dn\u00fd pr\u00ednos pridania bielkov\u00edn v predtr\u00e9ningovom jedle je to, \u017ee sa glykemick\u00fd index sacharidov prijat\u00fdch v rovnak\u00fd \u010das zn\u00ed\u017ei.<strong> Zn\u00ed\u017een\u00fd glykemick\u00fd index<\/strong> znamen\u00e1 dlh\u0161ie, pomal\u0161ie uvo\u013e\u0148ovanie cukru do krvi po\u010das cvi\u010denia, \u010d\u00edm sa od\u010fa\u013euje n\u00e1stup \u00fanavy.<\/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\">Po tr\u00e9ningu<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Akon\u00e1hle sa tr\u00e9ning skon\u010d\u00ed, na\u0161ou hlavnou prioritou by malo by\u0165 <strong>zaistenie regener\u00e1cie<\/strong>. Ak sa sna\u017e\u00edte dosiahn\u00fa\u0165 svoju \u0161pi\u010dkov\u00fa \u00farove\u0148, tak mno\u017estvo a kvalita tr\u00e9ningov s\u00fa rozhoduj\u00face pre \u00faspech. \u010co najsk\u00f4r dok\u00e1\u017eete vykona\u0165 \u010fal\u0161\u00ed tr\u00e9ning, o to sk\u00f4r sa dostanete do s\u00fa\u0165a\u017enej formy a <strong>o to lep\u0161ie bud\u00fa va\u0161e v\u00fdsledky<\/strong>. Po tr\u00e9ningu by malo by\u0165 va\u0161\u00edm cie\u013eom dosta\u0165 telesn\u00e9 funkcie (hydrat\u00e1ciu, z\u00e1sobu glykog\u00e9nu, bielkoviny vo svaloch) do stavu pred tr\u00e9ningom \u010do najsk\u00f4r. Po\u010das <strong>prv\u00fdch 30 min\u00fat po tr\u00e9ningu<\/strong> je \u013eu\u010fsk\u00e9 telo lep\u0161ie pripraven\u00e9 vstreba\u0165 a uskladni\u0165 sacharidy ne\u017e kedyko\u013evek po\u010das d\u0148a. Ak bol tr\u00e9ning ve\u013ekou z\u00e1\u0165a\u017eou pre na\u0161e telo, <strong>z\u00e1soby glykog\u00e9nu s\u00fa naru\u0161en\u00e9<\/strong> a m\u00f4\u017ee nasta\u0165 aj po\u0161kodenie svalov\u00e9ho tkaniva. V prvom rade je najd\u00f4le\u017eitej\u0161ie dopl\u0148i\u0165 sacharidy, <strong>m\u00f4\u017eu by\u0165 aj s vysok\u00fdm glykemick\u00fdm indexom<\/strong>. V\u0161eobecne sa odpor\u00fa\u010da prija\u0165 1.5g (6 kal\u00f3ri\u00ed) na kg vlastnej v\u00e1hy. Potom je potrebn\u00e9 prija\u0165 <strong>aminokyseliny na resynt\u00e9zu bielkov\u00edn<\/strong> (prote\u00ednu). Po\u010das intenz\u00edvneho hodinov\u00e9ho tr\u00e9ningu je mo\u017en\u00e9 spotrebova\u0165 <strong>a\u017e 30g prote\u00ednu na funkciu paliva<\/strong>. Prote\u00edny, najma zdroje, ktor\u00e9 s\u00fa bohat\u00e9 na rozvetven\u00e9 re\u0165azce aminokysel\u00edn (leuc\u00edn, izoleuc\u00edn a val\u00edn), by sa mali pri\u00edjma\u0165 <strong>v pomere sacharidy-na-prote\u00edn asi 4:1 alebo 5:1<\/strong>. Najlep\u0161ie zdroje potr\u00e9nigov\u00fdch bielkov\u00edn s\u00fa <a href=\"https:\/\/gymbeam.sk\/3-proteiny\" class=\"ek-link\">prote\u00edny<\/a> v pr\u00e1\u0161kovej forme (najm\u00e4 <a title=\"srv\u00e1tkov\u00fd prote\u00edn\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\">srv\u00e1tkov\u00fd prote\u00edn<\/a>), vaje\u010dn\u00e9 bielka, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie m\u00e4so<\/a>, morsk\u00e9 \u017eivo\u010d\u00edchy, orie\u0161ky a ovocie. <span style=\"color: #ff6600;\"><em>[8]<\/em><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/steak.jpg\" alt=\"paleo strava stravovanie di\u00e9ta \u010do jes\u0165\" style=\"width:843px;height:undefinedpx\" title=\"paleo strava stravovanie di\u00e9ta \u010do jes\u0165\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Par_slov_na_zaver\"><\/span>P\u00e1r slov na z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Ako modern\u00ed \u013eudia potrebujeme paleolitickej strave da\u0165 \u010d\u00edm lep\u0161iu \u0161ancu, kupova\u0165 organick\u00e9 m\u00e4so, ovocie a zeleninu, kedyko\u013evek je to mo\u017en\u00e9. Je to jeden zo sp\u00f4sobov, ako sa dosta\u0165 spa\u0165 do predch\u00e1dzaj\u00facej doby, kedy boli potraviny jednoducho pestovan\u00e9. Mus\u00edme ch\u00e1pa\u0165, \u017ee v \u010dase paleolitu \u017eilo na Zemi zna\u010dne menej \u013eud\u00ed ako v s\u00fa\u010dasnosi a \u017ee funkciou modern\u00e9ho po\u013enohospod\u00e1rstva je <strong>zabezpe\u010di\u0165 v\u00fd\u017eivu pre cel\u00e9 \u013eudstvo<\/strong>. Kv\u00f4li tomuto d\u00f4vodu sa \u0161\u013eachtia st\u00e1le nov\u00e9 plodiny, hnoj\u00ed p\u00f4da a vym\u00fd\u0161\u013eaj\u00fa sa n<strong>ov\u00e9 sp\u00f4soby predl\u017eovania trvanlivosti<\/strong> a konzerv\u00e1cie potrav\u00edn. Modern\u00e9 po\u013enodospod\u00e1rstvo by nebolo a\u017e tak\u00e9 zl\u00e9, keby nebol hlavn\u00fdm mot\u00edvom <strong>zisk, lacnej\u0161ie technick\u00e9 spracovania<\/strong> potrav\u00edn a konven\u010dn\u00fd farm\u00e1ri sna\u017eiaci sa zarobi\u0165 \u010do najviac zo svojich v\u00fdnosov z pol\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Je na v\u00e1s, \u010di dodr\u017e\u00edte pr\u00edsne pravidl\u00e1 tohto stravovania, hoci nikde nen\u00e1jdete<strong> presn\u00fd, ofici\u00e1lny zdroj spr\u00e1vnych a \u0161kodliv\u00fdch paleo potrav\u00edn<\/strong>. Pokia\u013e nie ste antropol\u00f3g s jedine\u010dnou znalos\u0165ou, ak\u00fd bol \u017eivot v tejto dobe, je toto stravovanie do zna\u010dnej miery len <strong>odhadom toho, \u010d\u00edm sa naozaj na\u0161i predkovia \u017eivili<\/strong> a ako prebiehal ich \u017eivot. A to nehovoriac o d\u013a\u017eke tohto paelolitick\u00e9ho obdobia (cca 3 mili\u00f3ny rokov), mal \u010dlovek v prv\u00fd rok pravdepodobne k dispoz\u00edci\u00ed in\u00fa skupinu potrav\u00edn ako \u010dlovek \u017eij\u00faci na konci tohto obdobia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Aby ste zistili, \u010di je paleo pr\u00e1ve pre v\u00e1s, budete potrebova\u0165 na pokus aspo\u0148 jeden mesiac. Po prvom mesiaci by ste mali ma\u0165 <strong>dostato\u010dn\u00e9 v\u00fdsledky<\/strong> a vidie\u0165 rozdiel v tom, ako sa c\u00edtite a ko\u013eko energie m\u00e1te ka\u017ed\u00fd de\u0148. Ako pri ka\u017edom druhu stravovania uvid\u00edte najlep\u0161ie v\u00fdsledky, \u010d\u00edm dlh\u0161ie ju budete dodr\u017eiava\u0165. Pri paleo stravovan\u00ed sa v\u0161ak nejedn\u00e1 presne o di\u00e9tu, ale sk\u00f4r <strong>o zmenu stravovac\u00edch n\u00e1vykov a zv\u00fd\u0161enie fyzickej aktivity<\/strong>. Paleo stravovanie a pohyb spolu \u00fazko s\u00favisia, a preto ju m\u00f4\u017eeme n\u00e1js\u0165 medzi \u0161portovcami, ktor\u00ed cvi\u010dia crossfit, ktor\u00fd je zameran\u00fd na <strong>celkov\u00fa kond\u00edciu, silu, r\u00fdchlos\u0165, v\u00fdbu\u0161nos\u0165 a ohybnos\u0165<\/strong>. <span style=\"color: #ff6600;\"><em>[9]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Experimentujte sk\u00fa\u0161an\u00edm nov\u00fdch potrav\u00edn a sp\u00f4sobov varenia. Zaved\u0165e jedl\u00e1 po jednom, aby ste odsk\u00fa\u0161ali reakciu v\u00e1\u0161ho tela. Neexistuje \u017eiadny d\u00f4vod, aby ste <strong>natrvalo odstr\u00e1nili potraviny<\/strong>, ktor\u00e9 v\u00e1m nesp\u00f4sobuj\u00fa \u017eiadne probl\u00e9my. V rovnakom \u010dase m\u00f4\u017ee by\u0165 nutn\u00e9 odstr\u00e1ni\u0165 potraviny, ktor\u00e9 nedok\u00e1\u017eete tolerova\u0165. Pok\u00faste sa za\u010da\u0165 <strong>s mierne sacharidovou di\u00e9tou<\/strong>, potom prejdite na ve\u013emi n\u00edzko-sacharidov\u00fa stravu na p\u00e1r t\u00fd\u017ed\u0148ov a nakoniec sk\u00faste vysoko sacharidov\u00fa di\u00e9tu. Sledujte svoj v\u00fdkon v priebehu nieko\u013ek\u00fdch t\u00fd\u017ed\u0148ov. Nakoniec si m\u00f4\u017eete prisp\u00f4sobi\u0165 svoj jed\u00e1ln\u00ed\u010dek pre v\u00e1s a va\u0161e ciele. Ak sa \u0161portovci a \u017eeny sna\u017eia otehotnie\u0165, mali by <strong>zv\u00fd\u0161i\u0165 pr\u00edjem sacharidov<\/strong>. T\u00ed, &nbsp;ktor\u00ed sa sna\u017eia schudn\u00fa\u0165, m\u00f4\u017eu zn\u00ed\u017ei\u0165 pr\u00edjem sacharidov. Pokia\u013e chceme \u017ei\u0165 svoj \u017eivot spokojne a naplno, je <strong>zdrav\u00e9 niekedy pri\u017em\u00fai\u0165 oko a neriadi\u0165 sa pod\u013ea pravidiel.<\/strong> <span style=\"color: #ff6600;\"><em>[7]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ak\u00fd m\u00e1te n\u00e1zor na paleo stravovanie vy? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e sk\u00fasenosti a n\u00e1zory. V pr\u00edpade, \u017ee sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, <strong>podporte ho zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\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=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\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>Paleo strava pod\u013ea stravovac\u00edch n\u00e1vykov, ke\u010f sa na\u0161i predkovia \u017eivili lovom a zberom. \u010co je paleo strava a di\u00e9ta, \u010do jes\u0165 a nejes\u0165, ako aj v\u00fdhody paleo di\u00e9ty.<\/p>\n","protected":false},"author":25,"featured_media":304224,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6048,6067,6055,6159],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-168624","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-dieta","10":"tag-strava","11":"tag-tuky","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Paleo strava: \u010co o nej mus\u00edte vedie\u0165 a ako sa stravova\u0165? 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