{"id":170872,"date":"2020-06-23T16:31:00","date_gmt":"2020-06-23T14:31:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/10-tipu-jak-zorganizovat-kuchyn-pro-uspech-v-hubnuti\/"},"modified":"2023-03-31T09:19:10","modified_gmt":"2023-03-31T07:19:10","slug":"10-tipu-jak-zorganizovat-kuchyn-pro-uspech-v-hubnuti","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zorganizovat-kuchyn-pro-uspech-v-hubnuti\/","title":{"rendered":"10 tip\u016f, jak zorganizovat kuchy\u0148 pro \u00fasp\u011bch v hubnut\u00ed"},"content":{"rendered":"\n<p>Pokud jde o hubnut\u00ed, ovliv\u0148uje ho hned&nbsp;<strong>n\u011bkolik d\u016fle\u017eit\u00fdch faktor\u016f.&nbsp;<\/strong>Od vyv\u00e1\u017een\u00e9 stravy p\u0159es pravideln\u00fd pohyb a\u017e po pevnou v\u016fli.&nbsp;Pr\u00e1v\u011b posledn\u00ed zm\u00edn\u011bn\u00fd faktor toho dok\u00e1\u017ee&nbsp;<strong>pokazit nejv\u00edce.&nbsp;<\/strong>Pokud m\u00e1te pevnou v\u016fli, spr\u00e1vn\u00e9 stravov\u00e1n\u00ed v\u00e1m p\u016fjde snadn\u011bji a chu\u0165 do cvi\u010den\u00ed bude siln\u011bj\u0161\u00ed.&nbsp;Jak tedy&nbsp;<strong>pos\u00edlit v\u016fli ve stravov\u00e1n\u00ed?&nbsp;<\/strong>Nap\u0159\u00edklad i&nbsp;<strong>spr\u00e1vnou organizac\u00ed kuchyn\u011b!<\/strong><\/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\">Jak si zorganizovat kuchy\u0148 pro \u00fasp\u011bch v hubnut\u00ed<\/h2>\n\n\n\n<p>Organizace kuchyn\u011b je pro \u00fasp\u011bch v hubnut\u00ed&nbsp;<strong>skute\u010dn\u011b d\u016fle\u017eit\u00e1.&nbsp;<\/strong>To, jak\u00e9 potraviny se&nbsp;<strong>nach\u00e1zej\u00ed ve va\u0161\u00ed ledni\u010dce,&nbsp;<\/strong>ovlivn\u00ed va\u0161e chut\u011b.&nbsp;Stejn\u011b tak hraje d\u016fle\u017eitou roli i&nbsp;<strong>jejich spr\u00e1vn\u00e9 \u0159azen\u00ed.&nbsp;<\/strong>Jak na to?&nbsp;Prohl\u00e9dn\u011bte si&nbsp;<strong>10 tip\u016f na spr\u00e1vnou reorganizaci kuchyn\u011b pro \u00fa\u010dely hubnut\u00ed!<\/strong><\/p>\n\n\n\n<h3 class=\"is-style-h2 wp-block-heading\">&nbsp;<\/h3>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Um\u00edst\u011bte potraviny tam, kam pat\u0159\u00ed&nbsp;<\/h3>\n\n\n\n<p>Um\u00edstit zdrav\u00e9 potraviny na m\u00edsta, kter\u00e1 v\u00e1m prakticky&nbsp;<strong>bij\u00ed do o\u010d\u00ed,&nbsp;<\/strong>je zaru\u010den\u011b t\u00edm&nbsp;<strong>nejd\u016fle\u017eit\u011bj\u0161\u00edm bodem p\u0159i organizaci va\u0161\u00ed kuchyn\u011b.&nbsp;<\/strong>Mnoho lid\u00ed m\u00e1 toti\u017e tendenci ukl\u00e1dat na police&nbsp;<strong>v \u00farovni o\u010d\u00ed&nbsp;<\/strong>takov\u00e9 potraviny, kter\u00e9&nbsp;<strong>konzumuj\u00ed nej\u010dast\u011bji.&nbsp;<\/strong>Pokud pat\u0159\u00edte k mlsoun\u016fm, a tyto police jsou&nbsp;<strong>pln\u00e9 chips\u016f, sladkost\u00ed a nezdrav\u00e9ho j\u00eddla,&nbsp;<\/strong>d\u011bl\u00e1te \u0161patn\u011b.&nbsp;Podle studi\u00ed je na\u0161e stravov\u00e1n\u00ed&nbsp;<strong>ovlivn\u011bno t\u00edm, co vid\u00ed na\u0161e o\u010di<\/strong>, a&nbsp;<strong>jak\u00e9 potraviny m\u00e1me v dosahu.&nbsp;<\/strong>Dokonce dal\u0161\u00ed studie prok\u00e1zala, \u017ee \u017eeny, kter\u00e9 za kouskem \u010dokol\u00e1dy&nbsp;<strong>musely j\u00edt 2 metry, sn\u011bdly pouze polovinu \u010dokol\u00e1dy<\/strong>.&nbsp;Naopak \u017eeny, kter\u00e9 m\u011bly&nbsp;<strong>\u010dokol\u00e1du p\u0159ed sebou&nbsp;<\/strong>a nemusely vynalo\u017eit \u017e\u00e1dn\u00e9 \u00fasil\u00ed, aby ji z\u00edskaly, ji&nbsp;<strong>zkonzumovaly celou.<\/strong><span style=\"color: #ff6600;\"> [1] [2] [3] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u00fd \u00fa\u010dinek maj\u00ed&nbsp;<strong>na\u0161t\u011bst\u00ed i&nbsp;<\/strong><strong><a title=\"Zdrav\u00e9 potraviny - GymBeam\" href=\"https:\/\/gymbeam.cz\/zdrave-potraviny\" target=\"_blank\" rel=\"noopener noreferrer\">zdrav\u00e9 potraviny<\/a>.<\/strong> Pokud si do police \u010di misky p\u0159ed sebe&nbsp;<strong>polo\u017e\u00edte ovoce,&nbsp;<\/strong>budete ho&nbsp;<strong>konzumovat \u010dast\u011bji,&nbsp;<\/strong>ne\u017e kdybyste ho m\u011bli&nbsp;<strong>ulo\u017een\u00e9 n\u011bkde ve vy\u0161\u0161\u00ed polici.&nbsp;<\/strong>Zva\u017ete proto&nbsp;<strong>p\u0159esunut\u00ed m\u00e9n\u011b v\u00fd\u017eivn\u00fdch potravin do nejvy\u0161\u0161\u00edch a nejni\u017e\u0161\u00edch polic,&nbsp;<\/strong>a zdrav\u011bj\u0161\u00ed potraviny, jako jsou&nbsp;nap\u0159\u00edklad <a title=\"Orechy a semen\u00e1 GymBeam\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noopener noreferrer\">o\u0159echy<\/a>, <a title=\"Su\u0161en\u00e9 ovocie GymBeam\" href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" rel=\"noopener noreferrer\">ovoce<\/a>, <a title=\"Orie\u0161kov\u00e9 masl\u00e1 GymBeam\" href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" rel=\"noopener noreferrer\">o\u0159\u00ed\u0161kov\u00e1 m\u00e1sla<\/a>&nbsp;a&nbsp;celozrnn\u00e9 su\u0161enky \u010di pamlsky s ni\u017e\u0161\u00edm obsahem cukr\u016f a tuk\u016f, um\u00edst\u011bte do&nbsp;<strong>nejl\u00e9pe dostupn\u00fdch polic.&nbsp;<\/strong>Op\u011btovn\u00fdm uspo\u0159\u00e1d\u00e1n\u00edm sp\u00ed\u017ee m\u016f\u017eete&nbsp;<strong>odstranit poku\u0161en\u00ed sahat po nezdrav\u00e9m ob\u010derstven\u00ed&nbsp;<\/strong>a zabr\u00e1nit nadm\u011brn\u00e9mu p\u0159ej\u00edd\u00e1n\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento princip funguje i pro <strong>ukl\u00e1d\u00e1n\u00ed potravin do ledni\u010dky. <\/strong>Pr\u016fhledn\u00e9 n\u00e1doby ur\u010den\u00e9 k uskladn\u011bn\u00ed ovoce a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny <\/a>jsou v\u0161ak \u010dasto <strong>mimo n\u00e1\u0161 zorn\u00fd \u00fahel <\/strong>a pohled n\u00e1m v ledni\u010dce sklouzne <strong>nejd\u0159\u00edve na prost\u0159edn\u00ed police. <\/strong>Zkuste proto <strong>\u010derstv\u00e9 potraviny ulo\u017eit pr\u00e1v\u011b do t\u011bchto polic, <\/strong>a zbyl\u00e9 <strong>m\u00e9n\u011b pou\u017e\u00edvan\u00e9 potraviny <\/strong>ulo\u017eit do box\u016f na spodku ledni\u010dky. Pokud chcete, aby z\u016fstala zelenina d\u00e9le \u010derstv\u00e1, m\u016f\u017eete ji <strong>vlo\u017eit do uzav\u00edrateln\u00fdch n\u00e1dob, <\/strong>nejl\u00e9pe s p\u0159\u00edvodem vzduchu. Ty pak <strong>ulo\u017e\u00edte na st\u0159edn\u00ed poli\u010dku <\/strong>a u\u0161et\u0159\u00edte tak nejen m\u00edsto, ale <strong>podn\u00edt\u00edte i sv\u00e9 chut\u011b na zdrav\u00e9 potraviny.<\/strong> <span style=\"color: #ff6600;\">[1] [2] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/rsz_img_8536_2-min__-1124x750.jpg\" alt=\"Jak si zorganizovat kuchy\u0148 pro \u00fasp\u011bch v hubnut\u00ed? Um\u00edst\u011bte potraviny tam, kam pat\u0159\u00ed\" class=\"wp-image-217144\" width=\"843\" height=\"563\" title=\"Jak si zorganizovat kuchy\u0148 pro \u00fasp\u011bch v hubnut\u00ed? Um\u00edst\u011bte potraviny tam, kam pat\u0159\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_img_8536_2-min__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_img_8536_2-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_img_8536_2-min__-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_img_8536_2-min__.jpg 1799w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Neukl\u00e1dejte j\u00eddlo na kuchy\u0148skou linku&nbsp;<\/h3>\n\n\n\n<p>I vy pat\u0159\u00edte k lidem, kte\u0159\u00ed m\u00edsto aby&nbsp;<strong>potraviny odlo\u017eili, nechaj\u00ed je rad\u011bji na kuchy\u0148sk\u00e9 lince?&nbsp;<\/strong>\u010casto si \u0159ekneme&nbsp;<em>,,v\u017edy\u0165 tyto potraviny brzy op\u011bt pou\u017eiji&#8221;,&nbsp;<\/em>a tak se m\u016f\u017ee snadno st\u00e1t, \u017ee v\u00e1m na pultu z\u016fstanou&nbsp;<strong>polo\u017een\u00e9 chipsy, kalorick\u00e9 om\u00e1\u010dky, sladk\u00e9 pamlsky \u010di p\u0159\u00edsady na va\u0159en\u00ed.&nbsp;<\/strong>Pr\u00e1v\u011b v prvn\u00edm bod\u011b jsme si vysv\u011btlili, \u017ee potraviny, kter\u00e9 jsou na dosah o\u010d\u00ed, jsou t\u011bmi&nbsp;<strong>nejv\u00edce konzumovan\u00fdmi.&nbsp;<\/strong>Podle studie v \u010dasopise Health Education and Behavior, \u017eeny, kter\u00e9 si na kuchy\u0148sk\u00e9 lince&nbsp;<strong>pravideln\u011b nech\u00e1valy kalorick\u00e9 n\u00e1poje,&nbsp;<\/strong>m\u011bly tendenci u\u017e\u00edvat jich v\u00edce ne\u017e ty, kter\u00e9 si n\u00e1poje&nbsp;<strong>ukl\u00e1daly do poli\u010dek.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To plat\u00ed i pro zdrav\u00e9 potraviny.&nbsp;Ty toti\u017e&nbsp;<strong>rovn\u011b\u017e obsahuj\u00ed kalorie,&nbsp;<\/strong>nap\u0159\u00edklad i cukry v p\u0159\u00edpad\u011b ovoce a tuky v p\u0159\u00edpad\u011b o\u0159ech\u016f.&nbsp;Pokud to s jejich konzumac\u00ed&nbsp;<strong>budete p\u0159eh\u00e1n\u011bt,&nbsp;<\/strong>a poka\u017ed\u00e9 si z nich zobnete, kdy\u017e projdete kolem, bude to m\u00edt&nbsp;<strong>stejn\u00fd efekt jako konzumace nezdrav\u00fdch potravin.&nbsp;<\/strong>V\u0161e&nbsp;je <strong>pot\u0159eba j\u00edst s m\u00edrou,&nbsp;<\/strong>proto si dejte tu n\u00e1mahu, a&nbsp;<strong>potraviny odlo\u017ete do poli\u010dky \u010di ledni\u010dky, kam pat\u0159\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/IMG-20200210-WA0016-min__-1124x749.jpg\" alt=\"Neukl\u00e1dejte j\u00eddlo na kuchy\u0148skou linku\" class=\"wp-image-217130\" width=\"843\" height=\"562\" title=\"Neukl\u00e1dejte j\u00eddlo na kuchy\u0148skou linku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20200210-WA0016-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20200210-WA0016-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20200210-WA0016-min__-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20200210-WA0016-min__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Zvolte si spr\u00e1vn\u00e9 kuchy\u0148sk\u00e9 pom\u016fcky&nbsp;<\/h3>\n\n\n\n<p>Podle studie uveden\u00e9 v \u010dasopise Journal of Consumer Research&nbsp;vede&nbsp;<strong>d\u016fkladn\u00fd v\u00fdb\u011br kuchy\u0148sk\u00fdch pom\u016fcek&nbsp;<\/strong>ke&nbsp;<strong>shov\u00edvav\u011bj\u0161\u00edm rozhodnut\u00edm ve stravov\u00e1n\u00ed.&nbsp;<\/strong>Typick\u00fdm p\u0159\u00edkladem m\u016f\u017ee b\u00fdt&nbsp;<strong>oby\u010dejn\u00e1 nab\u011bra\u010dka na zmrzlinu.&nbsp;<\/strong>Ve zm\u00edn\u011bn\u00e9 studii toti\u017e \u00fa\u010dastn\u00edci, kte\u0159\u00ed si&nbsp;<strong>zmrzlinu nab\u00edrali barevnou a zdobenou l\u017e\u00edc\u00ed, sn\u011bdli o 22% v\u00edce zmrzliny&nbsp;<\/strong>ne\u017e ti, kte\u0159\u00ed pou\u017eili&nbsp;<strong>oby\u010dejnou nab\u011bra\u010dku.<\/strong><span style=\"color: #ff6600;\">&nbsp;[3] [5]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je to z d\u016fvodu, \u017ee hrav\u00e9 v\u00fdrobky, kter\u00e9 jsou nejen u\u017eite\u010dn\u00e9, ale i p\u0159\u00edjemn\u00e9 na pohled,&nbsp;<strong>podn\u011bcuj\u00ed na\u0161i mysl k odm\u011b\u0148ov\u00e1n\u00ed.&nbsp;<\/strong>V p\u0159\u00edpad\u011b kuchy\u0148sk\u00e9ho n\u00e1\u010din\u00ed je to&nbsp;<strong>odm\u011bna v podob\u011b stravy.&nbsp;<\/strong>S\u00e1hn\u011bte proto po&nbsp;<strong>oby\u010dejn\u00fdch, ale zato \u00fa\u010dinn\u00fdch&nbsp;<\/strong>pom\u016fck\u00e1ch do kuchyn\u011b.<span style=\"color: #ff6600;\">&nbsp;[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kontrolujte velikosti porc\u00ed&nbsp;<\/h3>\n\n\n\n<p>Zdrav\u00e1 a nutri\u010dn\u011b vyv\u00e1\u017een\u00e1 strava je&nbsp;<strong>z\u00e1klad pro udr\u017een\u00ed v\u00e1hy&nbsp;<\/strong>\u010di dokonce hubnut\u00ed, ale ani s n\u00ed by se to nem\u011blo p\u0159eh\u00e1n\u011bt.&nbsp;Stejn\u011b jako u v\u0161ech jin\u00fdch j\u00eddel byste m\u011bli&nbsp;<strong>sledovat velikosti porc\u00ed,&nbsp;<\/strong>kter\u00e9 konzumujete.&nbsp;P\u0159\u00edli\u0161 velk\u00e1 porce toti\u017e&nbsp;<strong>p\u0159isp\u00edv\u00e1 k<\/strong><strong>&nbsp;<a title=\"Pro\u010d j\u00edme v karant\u00e9n\u011b v\u00edce? - GymBeam\" href=\"https:\/\/gymbeam.cz\/blog\/proc-jime-v-karantene-vice\/\" target=\"_blank\" rel=\"noopener noreferrer\">p\u0159ej\u00edd\u00e1n\u00ed<\/a>&nbsp;<\/strong><strong>a ne\u017e\u00e1douc\u00edmu p\u0159\u00edr\u016fstku hmotnosti.&nbsp;<\/strong>Pro\u010d je ale kontrola porc\u00ed tak d\u016fle\u017eit\u00e1?&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3] [6]<\/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\u00fdhody kontroly velikosti porc\u00ed<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>zaji\u0161\u0165uje lep\u0161\u00ed tr\u00e1ven\u00ed&nbsp;<\/strong>&#8211; p\u0159\u00edli\u0161 velk\u00e1 porce p\u0159isp\u00edv\u00e1 k nespr\u00e1vn\u00e9mu tr\u00e1ven\u00ed.&nbsp;Tr\u00e1vic\u00ed syst\u00e9m funguje nejl\u00e9pe tehdy, kdy\u017e nen\u00ed p\u0159et\u00ed\u017een\u00fd p\u0159\u00edli\u0161n\u00fdm obsahem j\u00eddla.&nbsp;Spr\u00e1vn\u00e1 porce pom\u016f\u017ee tak\u00e9 eliminovat nad\u00fdm\u00e1n\u00ed po j\u00eddle.<\/li><li><strong>udr\u017euje vyv\u00e1\u017eenou hladinu cukru v krvi&nbsp;<\/strong>&#8211; p\u0159ej\u00edd\u00e1n\u00ed m\u016f\u017ee v\u00e9st k nerovnov\u00e1ze cukru v krvi, proto\u017ee je t\u011blo p\u0159et\u00ed\u017een\u00e9 gluk\u00f3zou.&nbsp;To m\u016f\u017ee nakonec v\u00e9st k <a title=\"Citlivost na inzul\u00edn a jak ji zlep\u0161it pro lep\u0161\u00ed odbour\u00e1v\u00e1n\u00ed tuku - GymBeam\" href=\"https:\/\/gymbeam.cz\/blog\/citlivost-na-inzulin-jak-ji-zvysit-a-predejit-inzulinove-rezistenci\/\" target=\"_blank\" rel=\"noopener noreferrer\">inzul\u00ednov\u00e9 rezistenci<\/a>.<\/li><li><strong>zklid\u0148uje fyzick\u00fd hlad&nbsp;<\/strong>&#8211; fyzick\u00fd hlad zklid\u0148uje va\u0161e z\u00e1kladn\u00ed pot\u0159eby pro optim\u00e1ln\u00ed fungov\u00e1n\u00ed organismu.&nbsp;Spr\u00e1vn\u00e1 velikost porce tak zajist\u00ed jeho zklidn\u011bn\u00ed, a vyhnete se p\u0159ej\u00edd\u00e1n\u00ed.<\/li><li><strong>pom\u00e1h\u00e1 p\u0159i hubnut\u00ed&nbsp;<\/strong>&#8211; hlavn\u00edm benefitem konzumace men\u0161\u00edch porc\u00ed je jejich vliv na hubnut\u00ed.&nbsp;Pokud si vyberete vyv\u00e1\u017een\u00e1 j\u00eddla ve spr\u00e1vn\u00e9 porci, p\u0159ijmete m\u00e9n\u011b kalori\u00ed a zbav\u00edte se ne\u017e\u00e1douc\u00edch kilogram\u016f.<span style=\"color: #ff6600;\"> [6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak v\u0161ak&nbsp;<strong>kontrolovat velikost porce?&nbsp;<\/strong>Zaru\u010den\u011b v\u00e1m v tom pomohou mnoh\u00e9&nbsp;<strong>fitness aplikace na po\u010d\u00edt\u00e1n\u00ed kalori\u00ed \u010di gram\u00e1\u017ee potravin,&nbsp;<\/strong>ale \u00fa\u010dinnou pom\u016fckou jsou i&nbsp;<strong>kuchy\u0148sk\u00e9 v\u00e1hy a odm\u011brky.&nbsp;<\/strong>Ty uchov\u00e1vejte na pracovn\u00edm pultu, abyste na n\u011b ka\u017ed\u00fd den vid\u011bli.&nbsp;Nej\u010dast\u011bj\u0161\u00edm d\u016fvodem,&nbsp;<strong>pro\u010d s po\u010d\u00edt\u00e1n\u00edm kalori\u00ed a v\u00e1\u017een\u00edm \u010di m\u011b\u0159en\u00edm porc\u00ed p\u0159est\u00e1v\u00e1me,&nbsp;<\/strong>je fakt, \u017ee se n\u00e1m j\u00eddlo u\u017e nechce v\u00e1\u017eit.&nbsp;Pokud se v\u0161ak v\u00e1ha nach\u00e1z\u00ed na viditeln\u00e9m m\u00edst\u011b, v mnoha p\u0159\u00edpadech&nbsp;<strong>p\u0159ekon\u00e1me svou lenost.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/IMG_4629-min__-1124x749.jpeg\" alt=\"V\u00fdhody kontroly velikosti porc\u00ed\" class=\"wp-image-217117\" width=\"843\" height=\"562\" title=\"V\u00fdhody kontroly ve\u013ekosti porci\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_4629-min__-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_4629-min__-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_4629-min__-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_4629-min__.jpeg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Zvolte si spr\u00e1vn\u00e9 kuchy\u0148sk\u00e9 n\u00e1dob\u00ed&nbsp;<\/h3>\n\n\n\n<p>U\u017e v\u00edte, \u017ee velikost porce na tal\u00ed\u0159i je chytr\u00fd krok k&nbsp;<strong>dodr\u017eov\u00e1n\u00ed hubnut\u00ed \u010di diety.&nbsp;<\/strong>Pokud v\u0161ak doma&nbsp;<strong>nem\u00e1te kuchy\u0148skou v\u00e1hu,&nbsp;<\/strong>nebo ji prost\u011b nepou\u017e\u00edv\u00e1te, velikost porce j\u00eddla ur\u010dujete pravd\u011bpodobn\u011b pohledem nebo&nbsp;<em>,,od oka&#8221;.&nbsp;<\/em>To v\u00e1m v\u0161ak v za\u010d\u00e1tc\u00edch hubnut\u00ed&nbsp;<strong>rozhodn\u011b nedoporu\u010dujeme. <\/strong>Po\u0159i\u010fte si proto&nbsp;<strong>tal\u00ed\u0159e a misky, kter\u00e9 dok\u00e1\u017eou ur\u010dit mno\u017estv\u00ed j\u00eddla.&nbsp;<\/strong>Ve specializovan\u00fdch obchodech tak najdete kuchy\u0148sk\u00e9 n\u00e1dob\u00ed, d\u00edky kter\u00e9mu p\u0159esn\u011b ur\u010d\u00edte,&nbsp;<strong>jak velk\u00e1 m\u00e1 b\u00fdt va\u0161e p\u0159\u00edloha a kolik masa je vhodn\u00e9 sn\u00edst v r\u00e1mci jedn\u00e9 porce.&nbsp;<\/strong>S\u00e1hnout m\u016f\u017eete i po men\u0161\u00edch tal\u00ed\u0159\u00edch ne\u017e je jejich b\u011b\u017en\u00fd rozm\u011br.&nbsp;Studie potvrdily, \u017ee lid\u00e9, kte\u0159\u00ed pou\u017e\u00edvali&nbsp;<strong>tal\u00ed\u0159e s pr\u016fm\u011brem p\u0159ibli\u017en\u011b 17 cm,&nbsp;<\/strong>jedli mnohem m\u00e9n\u011b ne\u017e \u00fa\u010dastn\u00edci, kte\u0159\u00ed konzumovali&nbsp;<strong>j\u00eddlo z tal\u00ed\u0159\u016f s&nbsp;pr\u016fm\u011brem 25 centimetr\u016f.&nbsp;<\/strong>D\u00e1le bylo prok\u00e1z\u00e1no, \u017ee pokud&nbsp;<strong>konzumujete zmrzlinu z v\u011bt\u0161\u00ed misky,&nbsp;<\/strong>m\u00e1te tendenci <strong>j\u00ed sn\u00edst v\u00edce&nbsp;<\/strong>ne\u017e kdybyste jedli z men\u0161\u00ed misky.&nbsp; <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/meal-918639_1920-min__-1124x749.jpg\" alt=\"Zvolte si spr\u00e1vn\u00e9 kuchy\u0148sk\u00e9 n\u00e1dob\u00ed\" class=\"wp-image-217104\" width=\"843\" height=\"562\" title=\"Zvolte si spr\u00e1vn\u00e9 kuchy\u0148sk\u00e9 n\u00e1dob\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/meal-918639_1920-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/meal-918639_1920-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/meal-918639_1920-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/meal-918639_1920-min__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vyb\u00edrejte spr\u00e1vn\u00e1 ko\u0159en\u00ed a dochucovadla&nbsp;<\/h3>\n\n\n\n<p>V\u011bt\u0161ina lid\u00ed m\u00e1 ko\u0159en\u00ed, kter\u00e1 b\u011b\u017en\u011b pou\u017e\u00edv\u00e1 p\u0159i va\u0159en\u00ed,&nbsp;<strong>na dosah ruky.&nbsp;<\/strong>V kuchyni tak zast\u00e1vaj\u00ed&nbsp;<strong>\u010destn\u00e9 m\u00edsto n\u011bkde u spor\u00e1ku nebo na kuchy\u0148sk\u00e9 lince.&nbsp;<\/strong>V\u00edte v\u0161ak&nbsp;<strong>kolik kalori\u00ed obsahuj\u00ed?&nbsp;<\/strong>V n\u00e1sleduj\u00edc\u00ed tabulce jsme se pod\u00edvali na&nbsp;<strong>nejb\u011b\u017en\u011bj\u0161\u00ed dochucovadla, ko\u0159en\u00ed a om\u00e1\u010dky, a jejich pod\u00edl kalori\u00ed na 50 g:<\/strong><span style=\"color: #ff6600;\">&nbsp;[2] [8]<\/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 caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>DOCHUCOVADLA A OM\u00c1\u010cKY<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>PO\u010cET KALORI\u00cd NA 50 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u016fl<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chilli mlet\u00e9<\/td><td class=\"has-text-align-center\" data-align=\"center\">141 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kari ko\u0159en\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">162,5 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bazalka<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ke\u010dup<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ho\u0159\u010dice<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Majon\u00e9za<\/td><td class=\"has-text-align-center\" data-align=\"center\">340 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/omacky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bezkalorick\u00e1 om\u00e1\u010dka GymBeam<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">0 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro co&nbsp;<strong>nejv\u011bt\u0161\u00ed \u00fasp\u011bch p\u0159i hubnut\u00ed&nbsp;<\/strong>zkuste&nbsp;<strong>nahradit tyto ingredience&nbsp;<\/strong>n\u00edzkokalorick\u00fdmi a bezkalorick\u00fdmi ochucovadly a&nbsp;<a href=\"https:\/\/gymbeam.cz\/omacky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">om\u00e1\u010dkami<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Regulujte mno\u017estv\u00ed nezdrav\u00fdch snack\u016f&nbsp;<\/strong><\/h3>\n\n\n\n<p>P\u0159i nakupov\u00e1n\u00ed potravin se mnohdy nevyhneme ani tomu, aby v na\u0161em ko\u0161\u00edku&nbsp;<strong>neskon\u010dily i nezdrav\u00e9 potraviny a snacky.&nbsp;<\/strong>Pokud u\u017e mus\u00edte, zkuste se omezit na koupi v\u017edy&nbsp;<strong>pouze jednoho nezdrav\u00e9ho ob\u010derstven\u00ed.&nbsp;<\/strong>M\u00edsto kombinace chips\u016f, popcornu a slan\u00fdch ty\u010dinek si proto zvolte&nbsp;<strong>pouze jednu variantu.&nbsp;<\/strong>P\u0159i chozen\u00ed do kuchyn\u011b za \u00fa\u010delem uspokojen\u00ed chut\u00ed se&nbsp;<strong>vyhnete mo\u017enosti v\u00fdb\u011bru a p\u0159ej\u00edd\u00e1n\u00ed.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/unnamed_1_-min__-1124x751.jpg\" alt=\"Regulujte mno\u017estv\u00ed nezdrav\u00fdch snack\u016f\" class=\"wp-image-217073\" width=\"843\" height=\"563\" title=\"Regulujte mno\u017estv\u00ed nezdrav\u00fdch snack\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/unnamed_1_-min__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/unnamed_1_-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/unnamed_1_-min__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/unnamed_1_-min__.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"Kupte-si-teflonovou-p\u00e1nev\"><strong>Kupte si teflonovou p\u00e1nev&nbsp;<\/strong><\/h3>\n\n\n\n<p>U\u017e&nbsp;<strong>jedna l\u017ei\u010dka olivov\u00e9ho oleje&nbsp;<\/strong>v sob\u011b ukr\u00fdv\u00e1 p\u0159ibli\u017en\u011b&nbsp;<strong>120 kalori\u00ed.&nbsp;<\/strong>Nyn\u00ed se zamyslete nad t\u00edm,&nbsp;<strong>kolik oleje ve skute\u010dnosti pou\u017e\u00edv\u00e1te p\u0159i p\u0159\u00edprav\u011b j\u00eddel.&nbsp;<\/strong>Zhrozili jste se?&nbsp;\u0158e\u0161en\u00edm tohoto probl\u00e9mu m\u016f\u017ee b\u00fdt i&nbsp;<strong>nahrazen\u00ed b\u011b\u017en\u00fdch p\u00e1nv\u00ed&nbsp;<\/strong>za takov\u00e9, u kter\u00fdch&nbsp;<strong>nen\u00ed pot\u0159eba pou\u017e\u00edt olej<\/strong>&nbsp;a j\u00eddlo se nep\u0159ipe\u010de.&nbsp;Takov\u00fdmi mohou b\u00fdt&nbsp;<strong>teflonov\u00e9 nebo keramick\u00e9 p\u00e1nve a hrnce&nbsp;<\/strong>z kvalitn\u00edch materi\u00e1l\u016f.&nbsp;Va\u0161e j\u00eddlo z\u016fstane i p\u0159esto&nbsp;<strong>\u0161\u0165avnat\u00e9 a vl\u00e1\u010dn\u00e9.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/frying-pan-2618192_1920-min__-1124x750.jpg\" alt=\"Kupte si teflonovou p\u00e1nev\" class=\"wp-image-217091\" width=\"843\" height=\"563\" title=\"Kupte si teflonovou p\u00e1nev\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/frying-pan-2618192_1920-min__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/frying-pan-2618192_1920-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/frying-pan-2618192_1920-min__-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/frying-pan-2618192_1920-min__.jpg 1798w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Nenakupujte XXL balen\u00ed potravin<\/strong><\/h3>\n\n\n\n<p>Koup\u011b&nbsp;<strong>velk\u00e9ho bal\u00ed\u010dku chips\u016f za v\u00fdhodnou cenu&nbsp;<\/strong>se m\u016f\u017ee zd\u00e1t jako dobr\u00fd n\u00e1pad, ale va\u0161i snahu o hubnut\u00ed to&nbsp;<strong>m\u016f\u017ee polo\u017eit na kolena.&nbsp;<\/strong>Pokud pr\u00e1v\u011b&nbsp;<strong>nechyst\u00e1te ve\u010d\u00edrek,&nbsp;<\/strong>m\u011bli byste si zvolit&nbsp;<strong>men\u0161\u00ed balen\u00ed potravin.&nbsp;<\/strong>Vyhnout se m\u016f\u017eete i situaci, kdy si \u0159eknete:&nbsp;<em>,,To prost\u011b mus\u00edm doj\u00edst, bylo to za v\u00fdhodnou cenu a nechci, aby se to zkazilo!&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Nechte si v kuchyni vzkaz&nbsp;<\/strong><\/h3>\n\n\n\n<p>Navzdory v\u0161em rad\u00e1m, kter\u00e9 jsme v\u00fd\u0161e rozepsali, je va\u0161e&nbsp;<strong>chu\u0165 na nezdrav\u00e9 j\u00eddlo siln\u011bj\u0161\u00ed ne\u017e vy?&nbsp;<\/strong>Jak jsme zm\u00ednili v \u00favodu,&nbsp;<strong>pevn\u00e1 v\u016fle je z\u00e1klad p\u0159i dodr\u017eov\u00e1n\u00ed v\u0161ech fitness c\u00edl\u016f,&nbsp;<\/strong>a hubnut\u00ed nen\u00ed v\u00fdjimkou.&nbsp;V\u0161e, co pot\u0159ebujete, je&nbsp;<strong>pouze trochu motivace.&nbsp;<\/strong>Napi\u0161te si sv\u00e9&nbsp;<strong>c\u00edle na kousek barevn\u00e9ho \u0161t\u00edtku pap\u00edru a um\u00edst\u011bte ho na ledni\u010dku \u010di poli\u010dku,&nbsp;<\/strong>kde ukr\u00fdv\u00e1te snacky.&nbsp;Kdykoliv uvid\u00edte sv\u016fj c\u00edl napsan\u00fd&nbsp;<em>,,\u010dern\u00fd na b\u00edl\u00e9m&#8221;,&nbsp;<\/em>p\u0159ipomene v\u00e1m to, \u017ee&nbsp;<strong>nesm\u00edte polevit.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tip\u016f, jak si&nbsp;<strong>zorganizovat kuchyni pro \u00fasp\u011bch v&nbsp;hubnut\u00ed,&nbsp;<\/strong>je skute\u010dn\u011b nepo\u010d\u00edtan\u011b.&nbsp;My jsme pro v\u00e1s vybrali pr\u00e1v\u011b&nbsp;<strong>10 nej\u00fa\u010dinn\u011bj\u0161\u00edch a fyzicky \u010di finan\u010dn\u011b nejm\u00e9n\u011b n\u00e1ro\u010dn\u00e9.&nbsp;<\/strong>V\u011b\u0159\u00edme, \u017ee v\u00e1m pomohou p\u0159i va\u0161\u00ed&nbsp;<strong>cest\u011b za lep\u0161\u00edm j\u00e1.&nbsp;<\/strong>Pokud chcete p\u0159i hubnut\u00ed pomoci i dal\u0161\u00edm sv\u00fdm p\u0159\u00e1tel\u016fm, nezapome\u0148te s nimi&nbsp;<strong>sd\u00edlet&nbsp;<\/strong>tento \u010dl\u00e1nek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>P\u0159e\u010dt\u011bte si, jak zorganizovat kuchyni pro \u00fasp\u011bch v hubnut\u00ed. Mo\u017en\u00e1 p\u0159ijdete na to, \u017ee v\u00e1s brzd\u00ed pouze \u0161patn\u00e9 um\u00edst\u011bn\u00ed potravin \u010di v\u00fdb\u011br nevhodn\u00fdch pom\u016fcek.<\/p>\n","protected":false},"author":22,"featured_media":170892,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6477,6369,6969,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-170872","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-dieta-cs","9":"tag-hubnuti","10":"tag-nizkokaloricke-potraviny-cs","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 tip\u016f, jak zorganizovat kuchy\u0148 pro \u00fasp\u011bch v hubnut\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak l\u00e9pe a efektivn\u011bji hubnout? 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