{"id":177232,"date":"2020-07-29T14:57:00","date_gmt":"2020-07-29T12:57:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=177232"},"modified":"2021-02-03T14:52:11","modified_gmt":"2021-02-03T13:52:11","slug":"su-ranajky-zaklad-dna-alebo-prezity-mytus","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/","title":{"rendered":"S\u00fa ra\u0148ajky z\u00e1klad d\u0148a alebo pre\u017eit\u00fd m\u00fdtus?"},"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\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/#Ranajky_a_chudnutie\" title=\"Ra\u0148ajky a chudnutie\">Ra\u0148ajky a chudnutie<\/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\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/#Ranajky_a_hladina_energie\" title=\"Ra\u0148ajky a hladina energie\">Ra\u0148ajky a hladina energie<\/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\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/#Pocuvajte_svoje_telo\" title=\"Po\u010d\u00favajte svoje telo\">Po\u010d\u00favajte svoje telo<\/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\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/#Napady_na_zdrave_ranajky\" title=\"N\u00e1pady na zdrav\u00e9 ra\u0148ajky\">N\u00e1pady na zdrav\u00e9 ra\u0148ajky<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V<strong> oblasti v\u00fd\u017eivy a vyv\u00e1\u017eenej stravy<\/strong> u\u017e dlh\u0161ie panuje dilema o tom, \u010di s\u00fa <strong>ra\u0148ajky skuto\u010dne najd\u00f4le\u017eitej\u0161\u00edm jedlom d\u0148a.<\/strong> Niektor\u00e9 \u0161t\u00fadie tvrdia, \u017ee <strong>ra\u0148ajky s\u00fa z\u00e1kladom pre doplnenie energie po sp\u00e1nku, <\/strong>in\u00e9 sa zase opieraj\u00fa o fakty dokazuj\u00face ich <strong>neefektivitu v oblasti chudnutia.<\/strong> Niektor\u00ed odborn\u00edci navy\u0161e tvrdia, \u017ee <strong>d\u00f4le\u017eitos\u0165 ra\u0148ajok s\u00favis\u00ed s rast\u00facim trhom ra\u0148ajkov\u00fdch zmes\u00ed, vlo\u010diek a cere\u00e1li\u00ed.<\/strong> Firmy, ktor\u00e9 pon\u00fakaj\u00fa tak\u00e9to produkty toti\u017e deklaruj\u00fa, \u017ee ra\u0148ajky s\u00fa z\u00e1kladom d\u0148a a bez nich by ste ani nemali vyjs\u0165 na ulicu.<strong> Ak\u00e1 je teda realita? <\/strong>S\u00fa ra\u0148ajky nevyhnutn\u00fdm za\u010diatkom d\u0148a alebo len <strong>oby\u010dajn\u00fdm marketingov\u00fdm trikom?<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/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.sk\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1124x749.jpg\" alt=\"S\u00fa ra\u0148ajky z\u00e1klad d\u0148a alebo pre\u017eit\u00fd m\u00fdtus?\" class=\"wp-image-177325\" width=\"843\" height=\"562\" title=\"S\u00fa ra\u0148ajky z\u00e1klad d\u0148a alebo pre\u017eit\u00fd m\u00fdtus?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ranajky_a_chudnutie\"><\/span><strong>Ra\u0148ajky a chudnutie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naj\u010dastej\u0161\u00edm benefitom sp\u00e1jan\u00fdm s konzum\u00e1ciou ra\u0148ajok je ich \u00fadajn\u00fd<strong> blahod\u00e1rny vplyv na chudnutie. <\/strong>Naopak, ich vynechanie m\u00e1 vraj <strong>negat\u00edvne \u00fa\u010dinky na telesn\u00fa hmotnos\u0165<\/strong> a m\u00f4\u017ee sp\u00f4sobova\u0165 obezitu. V skuto\u010dnosti v\u0161ak nejde ani tak o to, \u010di <strong>ra\u0148ajky vynech\u00e1te alebo nie,<\/strong> ako o to, <strong>\u010do si zvol\u00edte za svoje prv\u00e9 jedlo d\u0148a.<\/strong> Je toti\u017e rozdiel, \u010di r\u00e1no <strong>dopln\u00edte energiu vyv\u00e1\u017een\u00fdmi ra\u0148ajkami, <\/strong>alebo tu\u010dn\u00fdmi \u010di sladk\u00fdmi jedlami. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [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.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1124x749.jpg\" alt=\"Ra\u0148ajky a chudnutie\" class=\"wp-image-177286\" width=\"843\" height=\"562\" title=\"Ra\u0148ajky a chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Pozrime sa v\u0161ak, \u010do na <strong>tieto tvrdenia hovoria renomovan\u00e9 \u0161t\u00fadie. <\/strong>Jedna tak\u00e1to \u0161t\u00fadia, ktor\u00e1 analyzovala zdravotn\u00e9 \u00fadaje <strong>50 000 \u013eud\u00ed v priebehu siedmich rokov <\/strong>sa zamerala pr\u00e1ve na to, ako <strong>ve\u013ekos\u0165 porcie ra\u0148ajok s\u00favis\u00ed s hladinou BMI. <\/strong>Vedci zistili, \u017ee t\u00ed, ktor\u00ed si z ra\u0148ajok urobili <strong>najv\u00fddatnej\u0161ie jedlo d\u0148a mali ni\u017e\u0161\u00ed index telesnej hmotnosti<\/strong> (BMI) ako t\u00ed, ktor\u00ed jedli <strong>v\u00fddatnej\u0161\u00ed obed alebo ve\u010deru. <\/strong>Od\u00f4vodnili to t\u00fdm, \u017ee ra\u0148ajky <strong>pom\u00e1haj\u00fa zvy\u0161ova\u0165 pocit s\u00fdtosti po\u010das d\u0148a,<\/strong> \u010d\u00edm v\u00fdrazne zni\u017euj\u00fa <strong>n\u00e1sledn\u00fd denn\u00fd pr\u00edjem kal\u00f3ri\u00ed.<\/strong> \u010eal\u0161ia \u0161t\u00fadia potvrdila tento efekt &#8211; \u013eudia, ktor\u00ed <strong>vynechali ra\u0148ajky <\/strong>alebo si na ra\u0148ajky dopriali neuspokojiv\u00fa porciu, mali <strong>tendenciu prejeda\u0165 sa v \u010dase obeda a ve\u010dere. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [10]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e zistili, \u017ee <strong>v\u00fddatnej\u0161ie ra\u0148ajky pom\u00e1haj\u00fa zlep\u0161ova\u0165 kvalitu stravy, <\/strong>nako\u013eko ra\u0148ajkov\u00e9 jedl\u00e1 zv\u00e4\u010d\u0161a <strong>obsahuj\u00fa viac \u017eiv\u00edn a vl\u00e1kniny.<\/strong> Samozrejme, v\u0161etko to z\u00e1vis\u00ed od toho, \u010do si na ra\u0148ajky zvol\u00edte. Ak to toti\u017e bude \u0165a\u017ek\u00e1 a tu\u010dn\u00e1 slanina \u010di sladk\u00e9 croissanty, efekt m\u00f4\u017ee by\u0165 opa\u010dn\u00fd. Ak v\u0161ak siahnete po <strong>v\u00fddatn\u00fdch, \u017eivinami nabit\u00fdch vlo\u010dk\u00e1ch alebo vaj\u00ed\u010dkach,<\/strong> m\u00f4\u017eete dosiahnu\u0165 viacer\u00e9 benefity. Pravideln\u00e9 ra\u0148ajkovanie zdrav\u00fdch jed\u00e1l pom\u00f4\u017ee <strong>zlep\u0161i\u0165 citlivos\u0165 na inzul\u00edn<\/strong> a zn\u00ed\u017ei\u0165 tak riziko vzniku cukrovky. Tak\u00e9to \u0161t\u00fadie v\u0161ak st\u00e1le<strong> treba bra\u0165 s nadh\u013eadom<\/strong> &#8211; mnohokr\u00e1t sa pri nich toti\u017e <strong>nezoh\u013ead\u0148uje individu\u00e1lny \u017eivotn\u00fd \u0161t\u00fdl \u00fa\u010dastn\u00edkov ani v\u00fdber potrav\u00edn,<\/strong> ktor\u00e9 zohr\u00e1vaj\u00fa v\u00fdznamn\u00fa \u00falohu pri regul\u00e1cii hmotnosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/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.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1124x822.jpg\" alt=\"Ra\u0148ajky m\u00f4\u017eu pom\u00f4c\u0165 pri chudnut\u00ed\" class=\"wp-image-177299\" width=\"843\" height=\"617\" title=\"Ra\u0148ajky m\u00f4\u017eu pom\u00f4c\u0165 pri chudnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1124x822.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-400x292.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1536x1123.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-2048x1497.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>T\u00edm vedcov z Monash University v austr\u00e1lskom Melbourne napr\u00edklad <strong>analyzoval 13 randomizovan\u00fdch kontrolovan\u00fdch pokusov v oblasti ra\u0148ajkovania.<\/strong> Metaanal\u00fdza v\u00fdsledkov zistila, \u017ee <strong>\u00fa\u010dastn\u00edci,<\/strong> ktor\u00ed<strong> konzumovali ra\u0148ajky, mali vy\u0161\u0161\u00ed celkov\u00fd denn\u00fd energetick\u00fd pr\u00edjem<\/strong> ako \u00fa\u010dastn\u00edci, ktor\u00ed nera\u0148ajkovali. T\u00e1to \u0161t\u00fadia teda, naopak, nazna\u010duje, \u017ee <strong>pridanie ra\u0148ajok nemus\u00ed by\u0165 dobrou strat\u00e9giou na chudnutie<\/strong>. Potrebn\u00e9 s\u00fa v\u0161ak \u010fal\u0161ie randomizovan\u00e9 kontrolovan\u00e9 pokusy vysokej kvality, ktor\u00e9 by presk\u00famali \u00falohu ra\u0148ajok pri regul\u00e1cii hmotnosti. Jedin\u00fdm sp\u00f4sobom ako zisti\u0165, \u010di ra\u0148ajky <strong>zohr\u00e1vaj\u00fa pri chudnut\u00ed pozit\u00edvnu \u00falohu,<\/strong> je presk\u00fama\u0165 v\u00fdber konkr\u00e9tnych jed\u00e1l a ich \u00fa\u010dinky. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marion Nestle, PhD, <strong>profesorka v\u00fd\u017eivy, potravinov\u00fdch \u0161t\u00fadi\u00ed a verejn\u00e9ho zdravia na univerzite v New Yorku<\/strong> zase poukazuje na to, \u017ee mnoho \u0161t\u00fadi\u00ed, ktor\u00e9 <strong>dokazuj\u00fa pozit\u00edva ra\u0148ajok,<\/strong> bolo financovan\u00fdch spolo\u010dnos\u0165ou<em> Cereal Partners Worldwide<\/em>, ktor\u00e1 je prepojen\u00e1 s <em>Nestl\u00e9 <\/em>a<em> General Mills<\/em>. Teda spolo\u010dnos\u0165ami, ktor\u00e9 <strong>vyr\u00e1baj\u00fa ra\u0148ajkov\u00e9 cere\u00e1lie a \u0165a\u017eia z ich predaja. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/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\"><strong>Z\u00e1ver<\/strong><\/h3>\n\n\n\n<p>Ra\u0148ajky skuto\u010dne <strong>m\u00f4\u017eu pom\u00f4c\u0165 pri chudnut\u00ed,<\/strong> no nie je to z d\u00f4vodu ich na\u010dasovania. Ide sk\u00f4r o to, <strong>ak\u00e9 potraviny si na ra\u0148ajky zvol\u00edte. <\/strong>Ak toti\u017e p\u00f4jde o v\u00fddatn\u00e9 ra\u0148ajky s <strong>vyv\u00e1\u017een\u00fdm pomerom sacharidov, bielkov\u00edn a tukov,<\/strong> m\u00f4\u017eete dosiahnu\u0165<strong> dostato\u010dn\u00fd pocit s\u00fdtosti,<\/strong> ktor\u00fd bude ma\u0165 za n\u00e1sledok<strong> men\u0161ie prejedanie sa po\u010das d\u0148a.<\/strong> Ak v\u0161ak ra\u0148ajky vynech\u00e1te, <strong>nemus\u00edte sa ob\u00e1va\u0165 vzniku obezity. <\/strong>V\u017edy je potrebn\u00e9 <strong>sledova\u0165 si celkov\u00fd energetick\u00fd pr\u00edjem po\u010das d\u0148a.<\/strong> Pr\u00e1ve ten je zodpovedn\u00fd za va\u0161e <strong>naberanie \u010di stratu hmotnosti. <\/strong>Nezameriavajte sa <strong>na to, kedy jete, ale \u010do jete.&nbsp;<\/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.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1124x749.jpeg\" alt=\"Ra\u0148ajky poskytuj\u00fa dostato\u010dn\u00fd pocit s\u00fdtosti\" class=\"wp-image-177273\" width=\"843\" height=\"562\" title=\"Ra\u0148ajky poskytuj\u00fa dostato\u010dn\u00fd pocit s\u00fdtosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ranajky_a_hladina_energie\"><\/span><strong>Ra\u0148ajky a hladina energie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Zdrojom energie v tele je gluk\u00f3za,<\/strong> ktor\u00fa z\u00edskavame zo sacharidov. N\u00e1sledne sa v tele <strong>\u0161tiepi na glykog\u00e9n<\/strong> a uklad\u00e1 ako energia a tuk. V\u00e4\u010d\u0161ina glykog\u00e9nu sa <strong>uklad\u00e1 v pe\u010deni a men\u0161ie mno\u017estvo aj v svaloch.<\/strong> Nako\u013eko si <strong>nevieme vytvori\u0165 dlhodob\u00e9 z\u00e1soby glykog\u00e9nu,<\/strong> mus\u00edme ho prij\u00edma\u0165 pravidelne, a to v\u017edy po jeho vy\u010derpan\u00ed. To nast\u00e1va v\u00e4\u010d\u0161inou po <strong>cvi\u010den\u00ed \u010di akejko\u013evek inej fyzickej z\u00e1\u0165a\u017ei, v obdob\u00ed p\u00f4stu alebo aj po\u010das sp\u00e1nku. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1056x1124.jpg\" alt=\"Ra\u0148ajky a hladina energie\" class=\"wp-image-177260\" width=\"792\" height=\"843\" title=\"Ra\u0148ajky a hladina energie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1056x1124.jpg 1056w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-376x400.jpg 376w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1443x1536.jpg 1443w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min.jpg 1864w\" sizes=\"auto, (max-width: 792px) 100vw, 792px\" \/><\/figure><\/div>\n\n\n\n<p>Cez noc pe\u010de\u0148 \u0161tiepi gluk\u00f3zu a uvo\u013e\u0148uje ju do krvn\u00e9ho obehu ako glykog\u00e9n, aby <strong>udr\u017eal hladinu cukru v krvi stabiln\u00fa. <\/strong>Pe\u010de\u0148 tak po\u010das sp\u00e1nku zabezpe\u010duje, aby mal v\u00e1\u0161 mozog <strong>dostatok energie na svoje fungovanie.<\/strong> Ak sa teda r\u00e1no zobud\u00edte, va\u0161e<strong> hladiny glykog\u00e9nu v tele s\u00fa n\u00edzke,<\/strong> a preto by mali by\u0165 <strong>bezprostredne doplnen\u00e9.<\/strong> Akon\u00e1hle sa toti\u017e v\u0161etka energia spotrebuje, telo za\u010dne <strong>namiesto glykog\u00e9nu \u0161tiepi\u0165 mastn\u00e9 kyseliny<\/strong>. Bez pr\u00edtomnosti sacharidov s\u00fa v\u0161ak <strong>mastn\u00e9 kyseliny oxidovan\u00e9 iba \u010diasto\u010dne,<\/strong> \u010do m\u00f4\u017ee v\u00fdrazne <strong>zn\u00ed\u017ei\u0165 va\u0161u energetick\u00fa hladinu.<\/strong> To je hlavn\u00fdm d\u00f4vodom, pre\u010do by ste po prebuden\u00ed mali \u017eal\u00fadok z\u00e1sobi\u0165 potravinami, <strong>obzvl\u00e1\u0161\u0165 bohat\u00fdmi na zdrav\u00e9 sacharidy a vl\u00e1kninu,<\/strong> a vyhn\u00fa\u0165 sa<strong> \u0165a\u017ek\u00fdm tu\u010dn\u00fdm jedl\u00e1m. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V jednej \u0161t\u00fadii sa <strong>nieko\u013eko desiatok \u00fa\u010dastn\u00edkov rozdelilo na dve skupiny, <\/strong>pri\u010dom jedna konzumovala r\u00e1no<strong> ra\u0148ajky bohat\u00e9 na sacharidy a vl\u00e1kninu, <\/strong>a druh\u00e1<strong> nera\u0148ajkovala v\u00f4bec.<\/strong> Subjekty sa potom monitorovali v priebehu nieko\u013ek\u00fdch hod\u00edn. Z\u00e1verom \u0161t\u00fadie bolo, \u017ee t\u00ed, \u010do nera\u0148ajkovali, mali <strong>hor\u0161ie v\u00fdsledky v testoch pam\u00e4ti a c\u00edtili sa vy\u010derpanej\u0161\u00ed<\/strong> ako t\u00ed, ktor\u00ed ra\u0148ajkovali. Viacer\u00e9 \u0161t\u00fadie dokazuj\u00fa t\u00fato hypot\u00e9zu, \u017ee <strong>rutinn\u00e9 presko\u010denie ra\u0148ajok bolo spojen\u00e9 so zn\u00ed\u017eenou fyzickou aktivitou,<\/strong> a to najm\u00e4 v \u010dase pred obedom. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ia randomizovan\u00e1 \u0161t\u00fadia sk\u00famala \u00fa\u010dastn\u00edkov, ktor\u00ed po\u010das jedn\u00e9ho t\u00fd\u017ed\u0148a <strong>konzumovali ra\u0148ajky a po\u010das \u010fal\u0161ieho ra\u0148ajky vynechali. <\/strong>Pr\u00edjem potrav\u00edn kontrolovala pomocou <strong>potravinov\u00fdch denn\u00edkov <\/strong>a<strong> energetick\u00fd v\u00fddaj sa hodnotil pomocou krokomerov a monitorov srdcovej frekvencie.<\/strong> U v\u0161etk\u00fdch \u00fa\u010dastn\u00edkov sa denn\u00e9 energetick\u00e9 hladiny medzi t\u00fdmito dvoma experiment\u00e1lnymi t\u00fd\u017ed\u0148ami<strong> nel\u00ed\u0161ili. <\/strong>\u0160t\u00fadia preuk\u00e1zala, \u017ee<strong> celkov\u00fd pr\u00edjem energie sa za 24 hod\u00edn zmenil iba minim\u00e1lne.<\/strong> Je v\u0161ak potrebn\u00e9 zd\u00f4razni\u0165, \u017ee <strong>\u00fa\u010dastn\u00edci po\u010das \u0161t\u00fadie konzumovali r\u00f4zne druhy jed\u00e1l,<\/strong> ak by sa zamerali len na<strong> jedno konkr\u00e9tne energeticky v\u00fddatn\u00e9 jedlo,<\/strong> mohli by sa v\u00fdsledky<strong> l\u00ed\u0161i\u0165 v\u00fdraznej\u0161ie. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ia \u0161t\u00fadia sa preto zamerala pr\u00e1ve na <strong>konkr\u00e9tne druhy potrav\u00edn<\/strong> konzumovan\u00fdch na ra\u0148ajky a ich <strong>vplyv na hladinu energie. <\/strong>Zistilo sa, \u017ee<strong> potraviny s ni\u017e\u0161\u00edm glykemick\u00fdm indexom (GI) a vy\u0161\u0161\u00edm obsahom bielkov\u00edn<\/strong> pri ra\u0148ajk\u00e1ch s\u00fa spojen\u00e9 <strong>s vy\u0161\u0161ou \u00farov\u0148ou energie.<\/strong> Na z\u00e1klade toho vedci odpor\u00fa\u010daj\u00fa, aby <strong>ra\u0148ajky mali n\u00edzky GI a vysok\u00fd podiel bielkov\u00edn. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/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\"><strong>Z\u00e1ver<\/strong><\/h3>\n\n\n\n<p>Pravideln\u00e9 ra\u0148ajkovanie <strong>m\u00f4\u017ee vpl\u00fdva\u0165 na hladinu energie<\/strong> v na\u0161om tele. Rovnako v\u0161ak plat\u00ed, \u017ee je rozdiel,<strong> ak\u00fdm zdrojom energiu dopln\u00edte.<\/strong> Ak si na ra\u0148ajky zvol\u00edte<strong> sladk\u00e9 jedl\u00e1 pln\u00e9 jednoduch\u00fdch cukrov alebo frukt\u00f3zy,<\/strong> hladina energie sa <strong>vy\u010derp\u00e1 ve\u013emi r\u00fdchlo.<\/strong> Naopak, ak sa zameriate na <strong>vyv\u00e1\u017een\u00fd pomer \u017eiv\u00edn a potraviny s n\u00edzkym glykemick\u00fdm indexom, <\/strong>m\u00f4\u017eete sa v <strong>doobed\u0148aj\u0161\u00edch hodin\u00e1ch c\u00edti\u0165 vit\u00e1lnej\u0161ie.<\/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.sk\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1124x749.jpg\" alt=\"zvo\u013ete si ra\u0148ajky bohat\u00e9 na zdrav\u00e9 sacharidy a vl\u00e1kninu\" class=\"wp-image-177247\" width=\"843\" height=\"562\" title=\"zvo\u013ete si ra\u0148ajky bohat\u00e9 na zdrav\u00e9 sacharidy a vl\u00e1kninu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min.jpg 1932w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pocuvajte_svoje_telo\"><\/span><strong>Po\u010d\u00favajte svoje telo<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e1le neviete, \u010di s\u00fa ra\u0148ajky t\u00fdm <strong>najd\u00f4le\u017eitej\u0161\u00edm jedlom d\u0148a? <\/strong>Nako\u013eko sa \u0161t\u00fadie<strong> v n\u00e1zoroch rozch\u00e1dzaj\u00fa <\/strong>a ka\u017ed\u00e1 z nich prin\u00e1\u0161a<strong> nezvratn\u00e9 d\u00f4kazy,<\/strong> nespoliehajte sa na ne, ale <strong>po\u010d\u00favajte svoje telo.<\/strong> Vy sami si v kone\u010dnom d\u00f4sledku mus\u00edte ur\u010di\u0165, <strong>ak\u00fd stravovac\u00ed n\u00e1vyk je pre v\u00e1s najlep\u0161\u00ed. <\/strong>\u010ci sa u\u017e rozhodnete <strong>ra\u0148ajkova\u0165 alebo ra\u0148ajky zo svojho jed\u00e1lni\u010dka vynecha\u0165,<\/strong> nemali by ste zab\u00fada\u0165 na v\u00e1\u0161 <strong>celkov\u00fd denn\u00fd energetick\u00fd pr\u00edjem.<\/strong> Ten m\u00f4\u017eete \u013eahko zisti\u0165 pomocou <strong>online kalkula\u010diek,<\/strong> no v priemere sa pohybuje od 2000 do 2500 kal\u00f3ri\u00ed, v z\u00e1vislosti od pohlavia, veku a fyzickej aktivity. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [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.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-1124x750.jpg\" alt=\"S\u00fa ra\u0148ajky t\u00fdm najd\u00f4le\u017eitej\u0161\u00edm jedlom d\u0148a?\" class=\"wp-image-177234\" width=\"843\" height=\"563\" title=\"S\u00fa ra\u0148ajky t\u00fdm najd\u00f4le\u017eitej\u0161\u00edm jedlom d\u0148a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min.jpg 1199w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ak <strong>spln\u00edte svoj energetick\u00fd pr\u00edjem, <\/strong>nemus\u00edte sa ob\u00e1va\u0165 priberania na v\u00e1he. Naopak, ak t\u00fa\u017eite schudn\u00fa\u0165, zamera\u0165 by ste sa mali na <strong>kalorick\u00fd deficit,<\/strong> po\u010das ktor\u00e9ho mus\u00ed by\u0165 v\u00e1\u0161 <strong>denn\u00fd v\u00fddaj vy\u0161\u0161\u00ed, ako v\u00e1\u0161 pr\u00edjem.<\/strong> Z\u00e1rove\u0148 by ste mali dba\u0165 na to, aby va\u0161a denn\u00e1 strava<strong> obsahovala dostato\u010dn\u00e9 mno\u017estvo d\u00f4le\u017eit\u00fdch \u017eiv\u00edn &#8211; sacharidy, bielkoviny, tuky a vl\u00e1kninu.<\/strong> Len tak\u00fdmto sp\u00f4sobom <strong>dosiahnete v\u0161etky va\u0161e ciele v oblasti stravovania a chudnutia.<\/strong><\/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=\"Napady_na_zdrave_ranajky\"><\/span><strong>N\u00e1pady na zdrav\u00e9 ra\u0148ajky<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak v\u00e1s tr\u00e1pi ot\u00e1zka, <strong>ak\u00e9 potraviny s\u00fa t\u00fdmi najvhodnej\u0161\u00edmi <\/strong>pre zdrav\u00e9 a vyv\u00e1\u017een\u00e9 ra\u0148ajky, prin\u00e1\u0161ame v\u00e1m nieko\u013eko tipov: <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vyberte si celozrnn\u00e9 potraviny<\/strong> &#8211; celozrnn\u00e9 cere\u00e1lie a chlieb s vysok\u00fdm obsahom vl\u00e1kniny m\u00f4\u017eu pom\u00f4c\u0165 udr\u017ea\u0165 optim\u00e1lnu hladinu cukru v krvi a zabr\u00e1ni\u0165 tak dopolud\u0148aj\u0161iemu poklesu energie. Vybra\u0165 si m\u00f4\u017eete zo \u0161irokej \u0161k\u00e1ly <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">obiln\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vlo\u010diek<\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cerealie-a-musli\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cere\u00e1li\u00ed a m\u00fcsli<\/a>, alebo si pripravi\u0165 v\u00fddatn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161e<\/a>. Pri v\u00fdbere obiln\u00edn si v\u0161ak poriadne prezrite aj nutri\u010dn\u00fa tabu\u013eku a zlo\u017eenie. Ak obsahuj\u00fa tieto z\u00e1kladn\u00e9 inform\u00e1cie, s\u00fa pre v\u00e1s ako stvoren\u00e9: <strong>5 g alebo viac vl\u00e1kniny na porciu, menej ako 300 mg sod\u00edka na jednu porciu, menej ako 5 g cukru na porciu, obilnina je uveden\u00e1 ako prv\u00e1 polo\u017eka v zozname ingredienci\u00ed.<\/strong><\/li><li><strong>Zvo\u013ete potraviny s vy\u0161\u0161\u00edm obsahom bielkov\u00edn<\/strong> &#8211; v\u00fdbornou vo\u013ebou je gr\u00e9cky jogurt, ktor\u00fd obsahuje viac bielkov\u00edn ako be\u017en\u00fd jogurt. \u010ealej m\u00f4\u017eete siahnu\u0165 aj po <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vajicka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vajciach<\/a> alebo r\u00f4znych druhov <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechov<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orie\u0161kov\u00fdch masiel<\/a>, ktor\u00e9 s\u00fa navy\u0161e pln\u00e9 zdrav\u00fdch tukov.<\/li><li><strong>Smoothie ako skvel\u00e1 vo\u013eba ra\u0148ajok<\/strong> &#8211; s\u00fa r\u00fdchle, nen\u00e1ro\u010dn\u00e9 na pr\u00edpravu a s v\u00fdberom spr\u00e1vnych potrav\u00edn aj vynikaj\u00facim zdrojom v\u00fd\u017eivn\u00fdch l\u00e1tok. Skombinujte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovocie<\/a>, d\u017e\u00fas, obilniny \u010di in\u00e9 pr\u00edsady, rozmixujte ich a raz dva m\u00e1te pripraven\u00e9 osvie\u017euj\u00face ra\u0148ajky. Pre in\u0161pir\u00e1ciu si pozrite aj n\u00e1\u0161 zoznam t\u00fdch <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-receptov-na-najpopularnejsie-smoothie-drinky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">najlep\u0161\u00edch smoothie receptov<\/a> pre zdrav\u00e9 ra\u0148ajkovanie.&nbsp;<\/li><\/ul>\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<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1124x843.jpg\" alt=\"N\u00e1pady na zdrav\u00e9 ra\u0148ajky\" class=\"wp-image-177312\" width=\"843\" height=\"632\" title=\"N\u00e1pady na zdrav\u00e9 ra\u0148ajky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Pre e\u0161te viac in\u0161pir\u00e1ci\u00ed siahnite po na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/9-tipov-na-ranajky-ktore-si-mozete-pripravit-vopred\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 tipov na ra\u0148ajky, ktor\u00e9 si m\u00f4\u017eete pripravi\u0165 vopred<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ver\u00edme \u017ee v\u00e1m n\u00e1\u0161 \u010dl\u00e1nok, \u010di s\u00fa<strong> ra\u0148ajky skuto\u010dne najd\u00f4le\u017eitej\u0161\u00edm jedlom d\u0148a,<\/strong> odpovedal na v\u0161etky va\u0161e ot\u00e1zky. Patr\u00edte k \u013eu\u010fom, ktor\u00ed <strong>nera\u0148ajkuj\u00fa alebo k t\u00fdm, \u010do si nevedia predstavi\u0165 za\u010da\u0165 svoj de\u0148 inak?<\/strong> Pode\u013ete sa o svoje sk\u00fasenosti v koment\u00e1roch, a nezabudnite n\u00e1\u0161 \u010dl\u00e1nok <strong>zdie\u013ea\u0165<\/strong> \u010falej.<\/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\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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\/porridge\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPorridge\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ra\u0148ajkova\u0165 alebo nie? To je ot\u00e1zka, na ktor\u00fa h\u013ead\u00e1 odpove\u010f mnoho \u013eud\u00ed. U\u017e na\u0161e star\u00e9 mamy toti\u017e tvrdili, \u017ee ra\u0148ajky s\u00fa z\u00e1kladom d\u0148a, dodaj\u00fa v\u00e1m energiu, a nie je ni\u010d lep\u0161ie, ako sa po prebuden\u00ed do s\u00fdtosti najes\u0165. My sme sa preto pozreli na to, \u010do je pravdy na tvrden\u00ed \u201cra\u0148ajky s\u00fa najd\u00f4le\u017eitej\u0161ie jedlo d\u0148a\u201d. <\/p>\n","protected":false},"author":22,"featured_media":177400,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6106,6055,6069],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-177232","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-energia","9":"tag-strava","10":"tag-zdravie","11":"filter_attribute-stravovanie","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>S\u00fa ra\u0148ajky z\u00e1klad d\u0148a alebo pre\u017eit\u00fd m\u00fdtus? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"S\u00fa ra\u0148ajky naozaj z\u00e1kladom d\u0148a? Pre\u010d\u00edtajte si, ak\u00e1 je pravda o pravidelnom ra\u0148ajkovan\u00ed a jeho vplyve na chudnutie \u010di optim\u00e1lne stravovanie.\" \/>\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\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"S\u00fa ra\u0148ajky z\u00e1klad d\u0148a alebo pre\u017eit\u00fd m\u00fdtus? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"S\u00fa ra\u0148ajky naozaj z\u00e1kladom d\u0148a? Pre\u010d\u00edtajte si, ak\u00e1 je pravda o pravidelnom ra\u0148ajkovan\u00ed a jeho vplyve na chudnutie \u010di optim\u00e1lne stravovanie.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-07-29T12:57:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-02-03T13:52:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/\"},\"author\":{\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\"},\"headline\":\"S\u00fa ra\u0148ajky z\u00e1klad d\u0148a alebo pre\u017eit\u00fd m\u00fdtus?\",\"datePublished\":\"2020-07-29T12:57:00+00:00\",\"dateModified\":\"2021-02-03T13:52:11+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/\"},\"wordCount\":2068,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png\",\"keywords\":[\"energia\",\"strava\",\"zdravie\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/\",\"name\":\"S\u00fa ra\u0148ajky z\u00e1klad d\u0148a alebo pre\u017eit\u00fd m\u00fdtus? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/su-ranajky-zaklad-dna-alebo-prezity-mytus\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/FB_ranajky_mytus_blog.png\",\"datePublished\":\"2020-07-29T12:57:00+00:00\",\"dateModified\":\"2021-02-03T13:52:11+00:00\",\"description\":\"S\u00fa ra\u0148ajky naozaj z\u00e1kladom d\u0148a? 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