{"id":168739,"date":"2015-04-23T00:00:00","date_gmt":"2015-04-22T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/paleo-strava-co-jest-na-paleo-ranajky\/"},"modified":"2023-09-22T15:11:34","modified_gmt":"2023-09-22T13:11:34","slug":"paleo-strava-co-jest-na-paleo-ranajky","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/paleo-strava-co-jest-na-paleo-ranajky\/","title":{"rendered":"Paleo strava: \u010co jes\u0165 na paleo ra\u0148ajky?"},"content":{"rendered":"

Na internete alebo v r\u00f4znych kni\u017en\u00fdch publik\u00e1ci\u00e1ch ur\u010dite n\u00e1jdete mno\u017estvo receptov v paleo \u0161t\u00fdle. Posledn\u00fdch p\u00e1r rokov sa akoby roztrhlo vrece s paleo stravou<\/strong> a jej podobn\u00fdm stravovac\u00edm \u0161t\u00fdlom. Nev\u00fdhodou <\/strong>je v\u0161ak to, \u017ee v\u00e4\u010d\u0161ina kn\u00edh poch\u00e1dza od americk\u00fdch autorov, rovnako ako aj recepty na internete, kde nie je probl\u00e9m k\u00fapi\u0165 niektor\u00e9 \u201eexotick\u00e9\u201c suroviny. Pr\u00edpadne im ich \u017eivotn\u00e1 \u00farove\u0148 nerob\u00ed probl\u00e9my k\u00fapi\u0165 si tieto, u n\u00e1s \u010dasto pr\u00edli\u0161 drah\u00e9, ingrediencie, ako napr\u00edklad kakaov\u00e9 maslo, mand\u013eov\u00e1 m\u00faka, panensk\u00e9 vla\u0161sk\u00e9, tekvicov\u00e9 a in\u00e9 oleje a podobne.<\/p>\n

Pr\u00e1ve preto sme pre v\u00e1s pripravili zjednodu\u0161en\u00e9 recepty<\/strong>, ktor\u00e9 s\u00fa prisp\u00f4soben\u00e9 na slovensk\u00e9 pomery a tie\u017e \u010dasovo nen\u00e1ro\u010dn\u00e9 na ka\u017edodenn\u00e9 pou\u017eitie v be\u017enom pracovnom t\u00fd\u017edni.<\/p>\n

Po\u010det jed\u00e1l z\u00e1le\u017e\u00ed na v\u00e1s, no mali by by\u0165 minim\u00e1lne tri, preto\u017ee to je z\u00e1klad d\u0148a<\/strong> (ra\u0148ajky, obed a ve\u010dera), a m\u00f4\u017eete ich doplni\u0165 o \u010fal\u0161\u00edch nieko\u013eko mal\u00fdch jed\u00e1l medzi t\u00fdm. Z\u00e1le\u017e\u00ed sk\u00f4r na va\u0161om dennom rozvrhu a va\u0161ich cie\u013eoch<\/strong>. Probl\u00e9m nie je ma\u0165 napr\u00edklad po\u010das d\u0148a iba 3 ve\u013ek\u00e9 paleo jedl\u00e1 a zvy\u0161ok d\u0148a dr\u017ea\u0165 tzv. hladov\u00e9 okno. Tento \u0161t\u00fdl sa u\u017e ale sk\u00f4r pribli\u017euje ku Intermittent Fasting, Leangains a Warrior diet<\/em> (Strava bojovn\u00edka), ktor\u00e9 s\u00fa samostatnou kapitolou, a o nich si povieme v inom \u010dl\u00e1nku. A ak spom\u00ednam ve\u013ek\u00e9 jedl\u00e1, mysl\u00edm naozaj poriadne porcie<\/strong> a denn\u00e9 menu v re\u0161taur\u00e1cii za va\u0161ou firmou vyp\u00fdtan\u00e9 od \u010da\u0161n\u00edka bez ry\u017ee<\/a> a hranol\u010dekov so zeleninov\u00fdm \u0161al\u00e1tom prinesen\u00fdm z domu v\u00e1s nezachr\u00e1ni.<\/p>\n

Paleo ra\u0148ajky<\/h2>\n

Na\u0161im hlavn\u00fdm cie\u013eom je ma\u0165 ra\u0148ajky \u010d\u00edm sk\u00f4r na stole pri rann\u00fdch zhonoch, a nezababra\u0165 pri tom kuchy\u0148u a polovicu kuchynsk\u00e9ho vybavenia. Oproti klasick\u00fdm ra\u0148ajk\u00e1m v paleo ra\u0148ajk\u00e1ch ch\u00fdba klasick\u00e1 pr\u00edloha<\/strong>, ako napr\u00edklad pe\u010divo, cere\u00e1lie a in\u00e9 obiln\u00e9 v\u00fdrobky, ktor\u00e9 n\u00e1s zas\u00fdtia. V paleo strave n\u00e1s zas\u00fdtia tuky.<\/strong> Preto, ke\u010f uberieme zo sacharidov, tak mus\u00edme prida\u0165 na strane tukov a bielkov\u00edn<\/strong>, aby sme neboli v k\u0155\u010doch od hladu u\u017e v MHD cestou do pr\u00e1ce. Ak sme teda zvykli zjes\u0165 na ra\u0148ajky 4 vaj\u00ed\u010dka v pra\u017eenici s pe\u010divom, tak v paleo strave si m\u00f4\u017eeme da\u0165 6 vaj\u00ed\u010dok a prida\u0165 nejak\u00e9 tuky na zas\u00fdtenie.<\/p>\n

Vaj\u00ed\u010dka<\/span><\/h3>\n

Vaj\u00ed\u010dka na tvrdo, na m\u00e4kko, pra\u017eenica, volsk\u00e9 oko, omeleta, a r\u00f4zne in\u00e9 varianty pr\u00edpravy vajec. Na panvici ich m\u00f4\u017eete pripravi\u0165 na kvalitnej brav\u010dovej masti, slaninke, kvalitnom kokosovom tuku<\/strong>. Prida\u0165 m\u00f4\u017eete pod\u013ea chuti cibu\u013eku, p\u00f3r, paradajku, ope\u010den\u00fa slaninu alebo k\u00fasky dom\u00e1cej klob\u00e1sy, k\u00fasky tvrd\u00e9ho plnotu\u010dn\u00e9ho syra a podobne. \u010co sa t\u00fdka kvality vajec, ide\u00e1lne je n\u00e1js\u0165 si vhodn\u00fd zdroj dom\u00e1cich vajec. \u013dudia, ktor\u00ed maj\u00fa prebytok dom\u00e1cich vajec ich \u010dasto pred\u00e1vaj\u00fa za be\u017en\u00e9 trhov\u00e9 ceny klasick\u00fdch klietkov\u00fdch vajec.<\/p>\n\"Vaj\u00ed\u010dka\n

<\/span><\/h3>\n

Ryby v konzerve<\/span><\/h3>\n

Tuniak, sardinky, \u0161proty, makrela, at\u010f. Tu treba da\u0165 pozor na zlo\u017eenie a ryby by mali byt vo vlastnej \u0161\u0165ave<\/strong> a nie v rastlinnom oleji alebo v om\u00e1\u010dke, ktor\u00e1 je \u010dasto z m\u00faky alebo \u0161krobu \u2013 tak \u010di tak plat\u00edte za drah\u00fd ke\u010dup v konzerve na \u00fakor m\u00e4sa, preto s\u00fa ryby vo vlastnej \u0161\u0165ave aj cenovo v\u00fdhodnej\u0161ie, ak sa pozriete na \u010dist\u00fa v\u00e1hu rybieho m\u00e4sa<\/a> v konzerve. Be\u017ene dostupn\u00e9<\/strong> s\u00fa u n\u00e1s v obchodoch tuniak vo vlastnej \u0161\u0165ave, sardinky vo vlastnej \u0161\u0165ave, makrela vo vlastnej \u0161\u0165ave a losos<\/a> vo vlastnej \u0161\u0165ave, tre\u0161\u010dia pe\u010de\u0148 vo vlastnej \u0161\u0165ave.<\/p>\n\"Paleo\n

R\u00f4zne dom\u00e1ce m\u00e4sov\u00e9 v\u00fdrobky<\/span><\/h3>\n

Tla\u010denka, klob\u00e1sa, prerastan\u00e1 slanina a podobne.<\/p>\n\"Paleo\n

Suroviny m\u00f4\u017eete skombinova\u0165 pod\u013ea chuti. Z\u00e1kladom ra\u0148ajok, ako aj ka\u017ed\u00e9ho in\u00e9ho paleo jedla je vyv\u00e1\u017eenie zeleninou<\/a> aspo\u0148 1:1<\/strong>.<\/p>\n

Zelenina<\/span><\/h3>\n

Ide\u00e1lny je zeleninov\u00fd \u0161al\u00e1t z listovej zeleniny<\/strong> (\u0161pen\u00e1t<\/a>, hl\u00e1vkov\u00fd \u0161al\u00e1t, \u013eadov\u00fd \u0161al\u00e1t, po\u013en\u00fd \u0161al\u00e1t, …),<\/em> ku ktor\u00e9mu sta\u010d\u00ed prida\u0165 2 \u010fal\u0161ie druhy zeleniny: uhorka, paradajka, paprika, re\u010fkovka, mrkva, cvikla<\/a>, at\u010f.<\/p>\n\"Paleo\n

Oleje<\/span><\/h3>\n

\u0160al\u00e1t polejeme panensk\u00fdm rastlinn\u00fdm olejom<\/strong> (olivov\u00fd, tekvicov\u00fd, vla\u0161sk\u00fd, pod\u013ea dostupnosti)<\/em><\/p>\n\"Paleo\n

Doplnenie<\/strong>: do \u0161al\u00e1tu sa hod\u00ed avok\u00e1do<\/a><\/strong>, ktor\u00e9 je vynikaj\u00facim zdrojom rastlinn\u00fdch tukov, nastr\u00fahan\u00fd tvrd\u00fd plnotu\u010dn\u00fd syr alebo nakr\u00e1jan\u00fd na kocky, r\u00f4zne semienka (sezam, \u013ean, slne\u010dnica, tekvica<\/a>, mandle a podobne).<\/em><\/p>\n

Takto pripraven\u00e9 ra\u0148ajky v\u00e1s nabij\u00fa energiou<\/strong>, ktor\u00e1 sa neuvo\u013en\u00ed naraz hne\u010f po ra\u0148ajk\u00e1ch ako z bieleho pe\u010diva a o hodinu v\u00e1m u\u017e kles\u00e1 cukor v krvi, ale poh\u00e1\u0148a v\u00e1s a\u017e do obeda. M\u00f4\u017eete ich obmie\u0148a\u0165 ako v\u00e1m chutia, aby sa v\u00e1m neprejedli.<\/p>\n

Ku ra\u0148ajk\u00e1m samozrejme patr\u00ed aj n\u00e1poj. Pre drviv\u00fa v\u00e4\u010d\u0161inu je to k\u00e1va, pr\u00edpadne \u010daj<\/strong>. V na\u0161om pr\u00edpade je to ide\u00e1lne<\/strong>, preto\u017ee sa neodpor\u00fa\u010da to\u013eko tuku zapi\u0165 studen\u00fdm n\u00e1pojom. M\u00f4\u017ee to sp\u00f4sobi\u0165 tr\u00e1viace \u0165a\u017ekosti, preto\u017ee tuky telo najlep\u0161ie str\u00e1vi v teplom stave a v \u017eal\u00fadku od studen\u00e9ho n\u00e1poja tuk stuhne<\/strong> a telo m\u00e1 \u010do robi\u0165, aby ho dok\u00e1zalo bez \u0165a\u017ekost\u00ed str\u00e1vi\u0165.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ra\u0148ajky s\u00fa najd\u00f4le\u017eitej\u0161ie jedlo d\u0148a a pri paleo strave to plat\u00ed dvojn\u00e1sobne. Je potrebn\u00e9 sa poriadne nara\u0148ajkova\u0165, aby sa energia z\u00edskan\u00e1 z ra\u0148ajok nevybila u\u017e za hodinu. Pripravili sme preto pre v\u00e1s uk\u00e1\u017ekov\u00fd jed\u00e1lni\u010dek, aby ste vedeli, \u010do si da\u0165 na paleo ra\u0148ajky.<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":2,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-168739","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-6-navody-a-tipy","7":"filter_attribute-stravovanie","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"\nPaleo strava: \u010co jes\u0165 na paleo ra\u0148ajky? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ra\u0148ajky s\u00fa najd\u00f4le\u017eitej\u0161ie jedlo d\u0148a a pri paleo strave to plat\u00ed dvojn\u00e1sobne. Je potrebn\u00e9 sa poriadne nara\u0148ajkova\u0165, aby sa energia z\u00edskan\u00e1 z ra\u0148ajok nevybila u\u017e za hodinu. Pripravili sme preto pre v\u00e1s uk\u00e1\u017ekov\u00fd jed\u00e1lni\u010dek, aby ste vedeli, \u010do si da\u0165 na paleo ra\u0148ajky.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/paleo-strava-co-jest-na-paleo-ranajky\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Paleo strava: \u010co jes\u0165 na paleo ra\u0148ajky? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ra\u0148ajky s\u00fa najd\u00f4le\u017eitej\u0161ie jedlo d\u0148a a pri paleo strave to plat\u00ed dvojn\u00e1sobne. Je potrebn\u00e9 sa poriadne nara\u0148ajkova\u0165, aby sa energia z\u00edskan\u00e1 z ra\u0148ajok nevybila u\u017e za hodinu. Pripravili sme preto pre v\u00e1s uk\u00e1\u017ekov\u00fd jed\u00e1lni\u010dek, aby ste vedeli, \u010do si da\u0165 na paleo ra\u0148ajky.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/paleo-strava-co-jest-na-paleo-ranajky\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2015-04-22T23:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-22T13:11:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/vajicko-vajce-clanok.jpg\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/paleo-strava-co-jest-na-paleo-ranajky\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/paleo-strava-co-jest-na-paleo-ranajky\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Paleo strava: \u010co jes\u0165 na paleo ra\u0148ajky?\",\"datePublished\":\"2015-04-22T23:00:00+00:00\",\"dateModified\":\"2023-09-22T13:11:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/paleo-strava-co-jest-na-paleo-ranajky\/\"},\"wordCount\":957,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/paleo-strava-co-jest-na-paleo-ranajky\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/vajicko-vajce-clanok.jpg\",\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/paleo-strava-co-jest-na-paleo-ranajky\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/paleo-strava-co-jest-na-paleo-ranajky\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/paleo-strava-co-jest-na-paleo-ranajky\/\",\"name\":\"Paleo strava: \u010co jes\u0165 na paleo ra\u0148ajky? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/paleo-strava-co-jest-na-paleo-ranajky\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/paleo-strava-co-jest-na-paleo-ranajky\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/vajicko-vajce-clanok.jpg\",\"datePublished\":\"2015-04-22T23:00:00+00:00\",\"dateModified\":\"2023-09-22T13:11:34+00:00\",\"description\":\"Ra\u0148ajky s\u00fa najd\u00f4le\u017eitej\u0161ie jedlo d\u0148a a pri paleo strave to plat\u00ed dvojn\u00e1sobne. 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