{"id":180197,"date":"2020-08-19T21:24:00","date_gmt":"2020-08-19T19:24:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=180197"},"modified":"2024-03-28T09:57:55","modified_gmt":"2024-03-28T08:57:55","slug":"ovocie-a-chudnutie-ktore-ovocie-ma-najmenej-kalorii","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ovocie-a-chudnutie-ktore-ovocie-ma-najmenej-kalorii\/","title":{"rendered":"Ovocie a chudnutie &#8211; ktor\u00e9 ovocie m\u00e1 najmenej kal\u00f3ri\u00ed?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ovocie-a-chudnutie-ktore-ovocie-ma-najmenej-kalorii\/#Ovocie_a_chudnutie\" title=\"Ovocie a chudnutie\">Ovocie 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\/ovocie-a-chudnutie-ktore-ovocie-ma-najmenej-kalorii\/#Vlaknina_z_ovocia_podporuje_chudnutie\" title=\"Vl\u00e1knina z ovocia podporuje chudnutie\">Vl\u00e1knina z ovocia podporuje chudnutie<\/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\/ovocie-a-chudnutie-ktore-ovocie-ma-najmenej-kalorii\/#Ovocie_obsahuje_prirodne_cukry\" title=\"Ovocie obsahuje pr\u00edrodn\u00e9 cukry\">Ovocie obsahuje pr\u00edrodn\u00e9 cukry<\/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\/ovocie-a-chudnutie-ktore-ovocie-ma-najmenej-kalorii\/#Ovocie_s_najnizsim_mnozstvom_kalorii\" title=\"Ovocie s najni\u017e\u0161\u00edm mno\u017estvom kal\u00f3ri\u00ed\">Ovocie s najni\u017e\u0161\u00edm mno\u017estvom kal\u00f3ri\u00ed<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ovocie je pr\u00e1vom pova\u017eovan\u00e9 za jednu z <strong>najzdrav\u0161\u00edch plod\u00edn na svete. <\/strong>Obsahuje toti\u017e <strong>unik\u00e1tne mno\u017estvo vitam\u00ednov, miner\u00e1lov, antioxidantov, vl\u00e1kniny <\/strong>a mnoh\u00fdch \u010fal\u0161\u00edch prospe\u0161n\u00fdch \u017eiv\u00edn. Navy\u0161e sa rad\u00ed do kateg\u00f3rie jed\u00e1l, ktor\u00e9<strong> obsahuje vysok\u00fd podiel vody, vy\u0161\u0161\u00ed podiel vl\u00e1kniny a ni\u017e\u0161\u00ed objem kal\u00f3ri\u00ed. <\/strong>V\u010faka tomu ide o<strong> ob\u013e\u00faben\u00fd pokrm podporuj\u00faci zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl, ale aj samotn\u00e9 chudnutie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri v\u00fdbere ovocia do svojho reduk\u010dn\u00e9ho jed\u00e1lni\u010dka si v\u0161ak <strong>treba d\u00e1va\u0165 pozor.<\/strong> Niektor\u00e9 druhy toti\u017e obsahuj\u00fa<strong> vysok\u00fd podiel cukrov,<\/strong> ktor\u00fd m\u00f4\u017ee va\u0161u snahu o stratu k\u00edl v\u00fdrazne s\u0165a\u017ei\u0165. Vo v\u0161eobecnosti je v\u0161ak <strong>konzum\u00e1cia ovocia spojen\u00e1 s ni\u017e\u0161ou telesnou hmotnos\u0165ou a ni\u017e\u0161\u00edm rizikom vzniku zdravotn\u00fdch \u0165a\u017ekost\u00ed<\/strong> sp\u00f4soben\u00fdmi nadv\u00e1hou \u010di obezitou. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-1124x632.jpg\" alt=\"Ovocie a chudnutie - ktor\u00e9 ovocie m\u00e1 najmenej kal\u00f3ri\u00ed?\" class=\"wp-image-180260\" style=\"width:843px;height:474px\" title=\"Ovocie a chudnutie - ktor\u00e9 ovocie m\u00e1 najmenej kal\u00f3ri\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-1536x863.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ovocie_a_chudnutie\"><\/span><strong>Ovocie a chudnutie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je v\u0161eobecne zn\u00e1me, \u017ee ovocie je <strong>nezamenite\u013enou s\u00fa\u010das\u0165ou zdravej a vyv\u00e1\u017eenej stravy,<\/strong> a to najm\u00e4 v\u010faka <strong>obsahu prospe\u0161n\u00fdch vitam\u00ednov a miner\u00e1lov.<\/strong> Niet sa \u010domu divi\u0165, ve\u010f u\u017e jeden pomaran\u010d dok\u00e1\u017ee <strong>uspokoji\u0165 denn\u00e9 potreby vitam\u00ednu C.<\/strong> Ten ako vieme, je <strong>nesmierne d\u00f4le\u017eit\u00fdm mikronutrientom <\/strong>pre podporu imunitn\u00e9ho syst\u00e9mu, tvorbu kolag\u00e9nu a zabezpe\u010denie celkov\u00e9ho zdravia organizmu. Viac o \u0148om zist\u00edte v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-c-zdroje-davkovanie-3\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn C: v\u0161etko \u010do o \u0148om mus\u00edte vedie\u0165, k\u00fdm nie je neskoro<\/a>. Naopak tak\u00fd <strong>ban\u00e1n<\/strong>, aj ke\u010f je pova\u017eovan\u00fd za <strong>kalorickej\u0161ie ovocie,<\/strong> dok\u00e1\u017ee telu poskytn\u00fa\u0165 v <strong>priemere a\u017e 12 % odpor\u00fa\u010dan\u00e9ho denn\u00e9ho pr\u00edjmu drasl\u00edka.<\/strong> Ten pom\u00e1ha <strong>regulova\u0165 \u010dinnos\u0165 nervov, svalov a srdca.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [1] [2] <\/span>Viac sa o <strong>benefitoch a potreby dop\u013a\u0148ania drasl\u00edka <\/strong>do\u010d\u00edtate v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/5-prekvapivych-dovodov-preco-je-draslik-dolezity-pre-sportovcov\/\" target=\"_blank\" rel=\"noreferrer noopener\">5 prekvapiv\u00fdch d\u00f4vodov, pre\u010do je drasl\u00edk d\u00f4le\u017eit\u00fd pre \u0161portovcov<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako v\u0161ak tieto sladk\u00e9 plodiny pln\u00e9 zdrav\u00fdch mikronutrientov, ale aj sacharidov, m\u00f4\u017eu by\u0165 <strong>prospe\u0161n\u00e9 pri chudnut\u00ed?<\/strong> Je to pr\u00e1ve v\u010faka ich <strong>spom\u00ednan\u00fdm \u017eivin\u00e1m, vysok\u00e9mu obsahu vody, vl\u00e1kniny a mimoriadne n\u00edzkemu obsahu kal\u00f3ri\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mali by ste si v\u0161ak da\u0165 pozor na to, ako je <strong>vybran\u00e9 ovocie spracovan\u00e9. <\/strong>Je toti\u017e rozdiel, \u010di ide o <strong>\u010derstv\u00e9, su\u0161en\u00e9 alebo lyofilizovan\u00e9 ovocie.<\/strong> \u010cerstv\u00e9 ovocie s\u00edce<strong> obsahuje kal\u00f3rie a cukry,<\/strong> no v\u010faka pr\u00edtomnosti vody je ich v\u00fdskyt<strong> ove\u013ea red\u0161\u00ed.<\/strong> Naopak pri su\u0161en\u00ed ovocia sa z neho <strong>odstra\u0148uje voda,<\/strong> a tak sa st\u00e1va <strong>kalorickej\u0161ie hustej\u0161\u00edm,<\/strong> \u010do znamen\u00e1, \u017ee m\u00f4\u017ee <strong>obsahova\u0165 viac kal\u00f3ri\u00ed, cukrov, ale i tukov. <\/strong>Navy\u0161e sa z neho <strong>odstra\u0148uj\u00fa aj d\u00f4le\u017eit\u00e9 vitam\u00edny a miner\u00e1ly. <\/strong>Naopak <strong>skvelou alternat\u00edvou k su\u0161en\u00e9mu ovociu <\/strong>je <a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" rel=\"noreferrer noopener\">lyofilizovan\u00e9 ovocie<\/a>. Ide toti\u017e o <strong>ovocie su\u0161en\u00e9 mrazom pri ve\u013emi n\u00edzkych teplot\u00e1ch.<\/strong> V\u010faka tejto technol\u00f3gii sa z neho <strong>\u0161etrne odstr\u00e1ni voda, <\/strong>no ovocie si zachov\u00e1va svoju<strong> jedine\u010dn\u00fa chu\u0165, ale aj potrebn\u00e9 vitam\u00edny a miner\u00e1ly.<\/strong> Z\u00e1rove\u0148 <strong>obsahuje menej kal\u00f3ri\u00ed<\/strong> a m\u00e1 <strong>v\u00fdrazne dlh\u0161iu spotrebu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[33]<\/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>Ovocie obsahuje n\u00edzky objem kal\u00f3ri\u00ed<\/strong><\/h3>\n\n\n\n<p>Ako sme u\u017e spom\u00ednali, viacer\u00e9 druhy ovocia <strong>obsahuj\u00fa n\u00edzky podiel kal\u00f3ri\u00ed.<\/strong> V\u010faka tomu ich konzum\u00e1cia m\u00f4\u017ee<strong> zn\u00ed\u017ei\u0165 v\u00e1\u0161 celkov\u00fd kalorick\u00fd pr\u00edjem, a t\u00fdm podpori\u0165 chudnutie.<\/strong> Zaraden\u00edm n\u00edzkokalorick\u00fdch potrav\u00edn do svojho jed\u00e1lni\u010dka, ak\u00fdm je aj ovocie, navy\u0161e m\u00f4\u017eete <strong>pom\u00f4c\u0165 vytvori\u0165 kalorick\u00fd deficit. <\/strong>Pr\u00e1ve ten je k\u013e\u00fa\u010dovou zlo\u017ekou pri va\u0161ej snahe o stratu hmotnosti. Kalorick\u00fd deficit toti\u017e vznik\u00e1 vtedy, ak v\u00e1\u0161 <strong>denn\u00fd energetick\u00fd v\u00fddaj prekra\u010duje v\u00e1\u0161 denn\u00fd energetick\u00fd pr\u00edjem,<\/strong> \u010do automaticky <strong>sp\u00f4sobuje stratu hmotnosti. <\/strong>Vysvetlime si to na pr\u00edklade:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>denn\u00fd pr\u00edjem 2000 kcal \u2013 ak denne sp\u00e1lite 2 500 kcal = v\u00e1\u0161 kalorick\u00fd deficit je 500 kcal = t\u00fd\u017edenne 3 500 kcal = m\u00ednus 0,45 kg t\u00fd\u017edenne. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [7] [30]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-1124x749.jpg\" alt=\"Ovocie a chudnutie\" class=\"wp-image-180312\" style=\"width:843px;height:562px\" title=\"Ovocie a chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Ak st\u00e1le v\u00e1hate, \u010di je ovocie aj napriek <strong>lahodnej a sladkej chuti<\/strong> z h\u013eadiska kal\u00f3ri\u00ed <strong>lep\u0161ou alternat\u00edvou pre ma\u0161krtenie, <\/strong>m\u00e1me tu pre v\u00e1s \u010fal\u0161\u00ed pr\u00edklad. Ak jednu <strong>100 g mlie\u010dnu \u010dokol\u00e1du s obsahom 347 kal\u00f3ri\u00ed<\/strong> nahrad\u00edte <strong>100 g jab\u013ak s podielom 52 kal\u00f3ri\u00ed, <\/strong>denne tak <strong>u\u0161etr\u00edte a\u017e 295 kcal.<\/strong> Navy\u0161e do tela dostanete aj <strong>prospe\u0161n\u00e9 vitam\u00edny a miner\u00e1ly a a\u017e 2,4 g vl\u00e1kniny. <\/strong>Mlie\u010dna \u010dokol\u00e1da s\u00edce pon\u00faka vl\u00e1kninu, no <strong>len v mno\u017estve 1,2 g<\/strong> a navy\u0161e v\u00e1s napln\u00ed <strong>mno\u017estvom pridan\u00e9ho cukru a tukov.<\/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    <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=\"29956,44248,46912,50206,64225\" ><\/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=\"Vlaknina_z_ovocia_podporuje_chudnutie\"><\/span><strong>Vl\u00e1knina z ovocia podporuje chudnutie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V na\u0161ich \u010drev\u00e1ch sa nach\u00e1dza<strong> viac ako 100 druhov bakt\u00e9ri\u00ed. <\/strong>Niektor\u00e9 s\u00fa pre na\u0161e tr\u00e1venie nebezpe\u010dn\u00e9 a musia by\u0165 <strong>z tela vyplaven\u00e9 von.<\/strong> Naopak, nach\u00e1dzaj\u00fa sa tam aj <strong>r\u00f4zne druhy prospe\u0161n\u00fdch bakt\u00e9ri\u00ed.<\/strong> Tie zohr\u00e1vaj\u00fa <strong>d\u00f4le\u017eit\u00fa \u00falohu v mnoh\u00fdch aspektoch zdravia, vr\u00e1tane riadenia hmotnosti \u010di kontroly hladiny cukru v krvi.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[10] [11]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na to, aby tieto <strong>bakt\u00e9rie dok\u00e1zali pre\u017ei\u0165,<\/strong> potrebuj\u00fa by\u0165 <strong>dostato\u010dne vy\u017eivovan\u00e9. <\/strong>Pr\u00e1ve v tom <strong>zohr\u00e1va vl\u00e1knina nesmierne d\u00f4le\u017eit\u00fa \u00falohu.<\/strong> Rozpustn\u00e1 vl\u00e1knina prech\u00e1dza cez v\u00e4\u010d\u0161iu \u010das\u0165 tr\u00e1viaceho syst\u00e9mu <strong>v\u00e4\u010d\u0161inou nezmenen\u00e1, <\/strong>a\u017e nakoniec dostihne<strong> priate\u013esk\u00e9 \u010drevn\u00e9 bakt\u00e9rie.<\/strong> Tie ju tr\u00e1via a n\u00e1sledne <strong>premie\u0148aj\u00fa na vyu\u017eite\u013en\u00fa energiu, <\/strong>ktor\u00fa m\u00f4\u017eu pou\u017ei\u0165 aj na \u010fal\u0161ie <strong>funkcie spojen\u00e9 s chudnut\u00edm.<\/strong> Tak\u00e1to vl\u00e1knina sa naz\u00fdva <strong>prebiotick\u00e1 vl\u00e1knina<\/strong> a n\u00e1js\u0165 ju m\u00f4\u017eete v <strong>ban\u00e1noch, jablk\u00e1ch \u010di grapefruite.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161\u00edm <strong>nezamenite\u013en\u00fdm benefitom vl\u00e1kniny pri chudnut\u00ed<\/strong> je jej schopnos\u0165 <strong>navodzova\u0165 pocit plnosti.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span> Niektor\u00e9 v\u00fdskumy nazna\u010duj\u00fa, \u017ee <strong>vl\u00e1knina m\u00f4\u017ee vies\u0165 k zn\u00ed\u017eeniu chuti do jedla a n\u00e1sledne ni\u017e\u0161iemu pr\u00edjmu potravy.<\/strong> T\u00fato hypot\u00e9zu potvrdila aj jedna renomovan\u00e1 \u0161t\u00fadia, ktor\u00e1 navy\u0161e <strong>preuk\u00e1zala vplyv vl\u00e1kniny aj na zn\u00ed\u017eenie hladiny cukru v krvi.<\/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>Aby toho nebolo m\u00e1lo, ovocie m\u00e1 okrem spom\u00ednan\u00fdch benefitov aj<strong> vysok\u00fd obsah vody.<\/strong> T\u00e1 spolu s vl\u00e1kninou tvor\u00ed <strong>v\u00fdnimo\u010dn\u00fa kombin\u00e1ciu, <\/strong>ktor\u00e1 v\u00e1m umo\u017en\u00ed<strong> jes\u0165 men\u0161ie porcie a dosiahnu\u0165 i napriek tomu pocit s\u00fdtosti. <\/strong>Jedna \u0161t\u00fadia dokonca preuk\u00e1zala, \u017ee <strong>konzum\u00e1cia potrav\u00edn s vy\u0161\u0161\u00edm obsahom vody<\/strong> viedla k <strong>v\u00e4\u010d\u0161iemu pocitu plnosti,<\/strong> ako keby ste <strong>vodu pili pri jedle.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozrite si preh\u013ead ovocia s vysok\u00fdm obsahom vl\u00e1kniny. <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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>OVOCIE BOHAT\u00c9 NA VL\u00c1KNINU<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>OBSAH VL\u00c1KNINY NA 100 G OVOCIA<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Marakuja<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Avok\u00e1do<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Maliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cernice<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gran\u00e1tov\u00e9 jablko<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ban\u00e1ny<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jahody<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 g<\/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>Pripom\u00edname, \u017ee <strong>denn\u00fd optim\u00e1lny pr\u00edjem vl\u00e1kniny by mal by\u0165 pribli\u017ene 25 a\u017e 30 g,<\/strong> v z\u00e1vislosti od pohlavia, v\u00e1hy, veku a zdravotnej kond\u00edcie. Z toho h\u013eadiska by ste museli <strong>konzumova\u0165 pribli\u017ene 400 g <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Maliny\/\" class=\"ek-link\">mal\u00edn<\/a>,<\/strong> aby ste ho dosiahli. Preto sa odpor\u00fa\u010da <strong>ovocie zaradi\u0165 ako s\u00fa\u010das\u0165 zdravej a vyv\u00e1\u017eenej stravy bohatej na vl\u00e1kninu,<\/strong> ktor\u00fa v\u0161ak z\u00edskavate aj z in\u00fdch zdrojov.<\/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=\"Ovocie_obsahuje_prirodne_cukry\"><\/span><strong>Ovocie obsahuje pr\u00edrodn\u00e9 cukry<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sladk\u00fa chu\u0165 ovociu dod\u00e1va jeho<strong> vysok\u00fd podiel sacharidov. <\/strong>Treba si v\u0161ak uvedomi\u0165, \u017ee <strong>nie je cukor ako cukor. <\/strong>V ovoc\u00ed sa nach\u00e1dza <strong>pr\u00edrodn\u00fd cukor,<\/strong> zatia\u013e \u010do v be\u017en\u00fdch sladk\u00fdch potravin\u00e1ch je pridan\u00fd, zv\u00e4\u010d\u0161a <strong>chemicky vyroben\u00fd cukor.<\/strong> Tieto dva typy m\u00f4\u017eu ma\u0165 <strong>ve\u013emi odli\u0161n\u00e9 \u00fa\u010dinky na zdravie.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pridan\u00fd cukor je sp\u00e1jan\u00fd s <strong>cel\u00fdm radom potenci\u00e1lnych zdravotn\u00fdch probl\u00e9mov<\/strong> vr\u00e1tane obezity, cukrovky a srdcov\u00fdch chor\u00f4b. <span style=\"color:#ff6600\" class=\"tadv-color\">[15] <\/span>Viac sa o t\u00fdchto probl\u00e9moch a rozdieloch medzi pr\u00edrodn\u00fdm a pridan\u00fdm cukrom do\u010d\u00edtate v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/nahrady-cukru-prirodne-umele-sladidla\/\" target=\"_blank\" rel=\"noreferrer noopener\">N\u00e1hrady cukru \u2013 ktor\u00e9 sladidlo je pre v\u00e1s najvhodnej\u0161ie?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"717\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-1124x717.jpg\" alt=\"Ovocie obsahuje pr\u00edrodn\u00e9 cukry\" class=\"wp-image-180247\" style=\"width:843px;height:538px\" title=\"Ovocie obsahuje pr\u00edrodn\u00e9 cukry\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-1124x717.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-400x255.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-1536x980.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Cukor v ovoc\u00ed obsahuje <strong>zmes frukt\u00f3zy, gluk\u00f3zy a sachar\u00f3zy.<\/strong> Pr\u00e1ve prv\u00fd spom\u00ednan\u00fd <strong>typ monosacharidov\u00e9ho cukru<\/strong> m\u00f4\u017ee predstavova\u0165 probl\u00e9m. Pri konzum\u00e1cii vo ve\u013ekom mno\u017estve m\u00f4\u017ee by\u0165 <strong>frukt\u00f3za \u0161kodliv\u00e1 a m\u00f4\u017ee prispieva\u0165 k vzniku obezity.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span> Z tohto d\u00f4vodu si mnoho \u013eud\u00ed mysl\u00ed, \u017ee <strong>elimin\u00e1ciou konzum\u00e1cie ovocia urobia dobre. <\/strong>Je v\u0161ak d\u00f4le\u017eit\u00e9<strong> rozli\u0161ova\u0165 medzi obrovsk\u00fdm mno\u017estvom frukt\u00f3zy, ktor\u00e9 sa nach\u00e1dza v pridan\u00fdch cukroch,<\/strong> a jej <strong>mal\u00fdmi mno\u017estvami v ovoc\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Frukt\u00f3za je toti\u017e <strong>\u0161kodliv\u00e1 iba vo v\u00e4\u010d\u0161\u00edch mno\u017estv\u00e1ch.<\/strong> Aby ste toto mno\u017estvo dosiahli, museli by ste <strong>denne prija\u0165 pribli\u017ene od 25 do 50 g frukt\u00f3zy,<\/strong> \u010do predstavuje asi <strong>714 g grapefruitov.<\/strong> Navy\u0161e, vysok\u00fd obsah vl\u00e1kniny a polyfenolov v ovoc\u00ed <strong>zni\u017euje n\u00e1rast hladiny cukru v krvi sp\u00f4soben\u00fd gluk\u00f3zou, sachar\u00f3zou a frukt\u00f3zou. <\/strong>Preto obsah cukru v ovoc\u00ed <strong>nie je probl\u00e9mom pre zdrav\u00fdch \u013eud\u00ed<\/strong> a je ur\u010dite <strong>lep\u0161ou alternat\u00edvou ma\u0161krty pri chudnut\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozrite si preh\u013ead ovocia, ktor\u00e9 obsahuje minim\u00e1lne mno\u017estvo cukru: <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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>OVOCIE S N\u00cdZKYM OBSAHU CUKRU<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>OBSAH CUKRU NA 100 G OVOCIA<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Grapefruit<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jahody<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cernice<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Maliny<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Citr\u00f3n<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">Avok\u00e1do<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ovocie_s_najnizsim_mnozstvom_kalorii\"><\/span><strong>Ovocie s najni\u017e\u0161\u00edm mno\u017estvom kal\u00f3ri\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vy\u0161\u0161ie sme si rozobrali d\u00f4vody, pre\u010do je <strong>ovocie jednoducho \u201cmust\u201d potravinou na va\u0161ej ceste za chudnut\u00edm. <\/strong>Prin\u00e1\u0161ame v\u00e1m preto zoznam, ktor\u00e9 ovocie m\u00e1<strong> najni\u017e\u0161ie mno\u017estvo kal\u00f3ri\u00ed,<\/strong> a tak je do v\u00e1\u0161ho<strong> reduk\u010dn\u00e9ho jed\u00e1lni\u010dka priam ide\u00e1lne.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[3] [4] [5]<\/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>Grapefruit a in\u00e9 citrusy<\/strong><\/h3>\n\n\n\n<p>Citrusy s\u00fa v\u0161eobecne pova\u017eovan\u00e9 za jedno z <strong>najlep\u0161\u00edch n\u00edzkokalorick\u00fdch ovoc\u00ed,<\/strong> ktor\u00e9 prin\u00e1\u0161a <strong>mnoho benefitov pre na\u0161e zdravie.<\/strong> Jedn\u00fdm z najlep\u0161\u00edm citrusov\u00fdch plodov, ktor\u00e9 m\u00f4\u017eete do svojho jed\u00e1lni\u010dka prida\u0165 je<strong> grapefruit,<\/strong> a to hne\u010f z nieko\u013ek\u00fdch d\u00f4vodov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Grapefruit je<strong> tropick\u00e9 citrusov\u00e9 ovocie <\/strong>zn\u00e1me svojou<strong> sladkou a mierne kyslou a\u017e horkou chu\u0165ou. <\/strong>Je mimoriadne bohat\u00fd na <strong>vitam\u00edny A, C a D, v\u00e1pnik, drasl\u00edk, antioxidanty a vl\u00e1kninu,<\/strong> v\u010faka \u010domu je jedn\u00fdm z najzdrav\u0161\u00edch citrusov\u00fdch plodov. V\u00fdskumy navy\u0161e preuk\u00e1zali, \u017ee konzum\u00e1cia grapefruitu, v\u010faka jeho <strong>n\u00edzkemu po\u010dtu kal\u00f3ri\u00ed, cukrov a tukov, <\/strong>m\u00f4\u017ee by\u0165 <strong>prospe\u0161n\u00e1 pre chudnutie.<\/strong> Tie\u017e preuk\u00e1zali, \u017ee m\u00f4\u017ee ma\u0165 aj zdravotn\u00e9 pr\u00ednosy, ako <strong>zn\u00ed\u017eenie rizika srdcov\u00fdch chor\u00f4b.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span> To preuk\u00e1zala aj jedna \u0161t\u00fadia, ktor\u00e1 po dobu 12 t\u00fd\u017ed\u0148ov monitorovala ob\u00e9znych \u013eud\u00ed a<strong> vplyv konzum\u00e1cie grapefruitu a grapefruitovej \u0161\u0165avy na ich v\u00e1hu. <\/strong>V\u00fdsledkom v\u00fdskumu bolo v priemere <strong>7,1 % zn\u00ed\u017eenie telesnej hmotnosti a zlep\u0161enie hladiny cholesterolu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty grapefruitu na 100 g: <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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Kal\u00f3rie<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/th><th class=\"has-text-align-center\" data-align=\"center\">Cukry<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tuky<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">42 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/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<h3 class=\"wp-block-heading\"><strong>Jablk\u00e1<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/jablka\/\" class=\"ek-link\">Jablk\u00e1 <\/a>patria medzi jedny z <strong>najdostupnej\u0161\u00edch ovoc\u00ed na svete.<\/strong> V\u00fdskumy ukazuj\u00fa, \u017ee poskytuj\u00fa <strong>mnoho v\u00fdhod pre zdravie,<\/strong> napr\u00edklad <strong>zni\u017euj\u00fa riziko vzniku cukrovky. <\/strong>M\u00f4\u017eu sa p\u00fd\u0161i\u0165 <strong>mimoriadne vysok\u00fdm obsahom vody,<\/strong> ktor\u00e1 sp\u00f4sobuje <strong>pocity s\u00fdtosti a zni\u017euje kalorick\u00fa hustotu potrav\u00edn.<\/strong><span class=\"tadv-color\" style=\"color:#ff6600\"> [20]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"663\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-1124x663.jpg\" alt=\"Ovocie s najni\u017e\u0161\u00edm mno\u017estvom kal\u00f3ri\u00ed - jablko\" class=\"wp-image-180299\" style=\"width:843px;height:497px\" title=\"Ovocie s najni\u017e\u0161\u00edm mno\u017estvom kal\u00f3ri\u00ed - jablko\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-1124x663.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-400x236.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-1536x906.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Jedna rozsiahla \u0161t\u00fadia u vy\u0161e 120 000 jednotlivcov zistila, \u017ee <strong>konzum\u00e1cia jab\u013ak u nich sp\u00f4sobila \u00fabytok hmotnosti v priemere 0,56 kg na de\u0148.<\/strong> \u0160t\u00fadia trvala 4 roky a mimo in\u00e9ho tie\u017e preuk\u00e1zala, \u017ee \u00fa\u010dinnej\u0161ia pri redukcii hmotnosti bola <strong>konzum\u00e1cia cel\u00fdch jab\u013ak, nie \u0161tiav a d\u017e\u00fasov. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty jablka na 100 g: <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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Kal\u00f3rie<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/th><th class=\"has-text-align-center\" data-align=\"center\">Cukry<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tuky<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">52 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/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<h3 class=\"wp-block-heading\"><strong>Kivi<\/strong><\/h3>\n\n\n\n<p>Kivi je <strong>mal\u00e9 zelen\u00e9 alebo \u017elt\u00e9 ovocie s hnedou \u0161upkou a drobn\u00fdmi \u010diernymi semienkami. <\/strong>Je mimoriadne <strong>bohat\u00e9 na vitam\u00edny C a K, vl\u00e1kninu, drasl\u00edk, antioxidanty, <\/strong>a ako jedno z m\u00e1la ovoc\u00ed aj na <strong>kyselinu listov\u00fa (fol\u00e1t). <\/strong>M\u00e1 <strong>ni\u017e\u0161iu energetick\u00fa hustotu, <\/strong>\u010d\u00edm sa st\u00e1va ide\u00e1lnym <strong>ovoc\u00edm pri reduk\u010dn\u00fdch di\u00e9tach. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span> Preuk\u00e1zal to aj 12-t\u00fd\u017ed\u0148ov\u00fd v\u00fdskum, ktor\u00fd dok\u00e1zal, \u017ee <strong>konzum\u00e1cia kivi sp\u00f4sobuje zv\u00fd\u0161enie vitam\u00ednu C v tele<\/strong> a z\u00e1rove\u0148 aj <strong>zn\u00ed\u017eenie obvodu p\u00e1su o 3,1 cm.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [24]<\/span> \u010eal\u0161ie \u0161t\u00fadie poukazuj\u00fa aj na to, \u017ee kivi m\u00f4\u017ee <strong>pom\u00f4c\u0165 kontrolova\u0165 hladinu cukru v krvi, zlep\u0161i\u0165 cholesterol <\/strong>a podporova\u0165 zdravie \u010driev. <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty kivi na 100 g: <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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Kal\u00f3rie<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/th><th class=\"has-text-align-center\" data-align=\"center\">Cukry<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tuky<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">61 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"> 3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/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<h3 class=\"wp-block-heading\"><strong>Ban\u00e1ny<\/strong><\/h3>\n\n\n\n<p>Aj ke\u010f maj\u00fa ban\u00e1ny v porovnan\u00ed s jablkami \u010di grapefruitom <strong>viac kal\u00f3ri\u00ed, <\/strong>s\u00fa tie\u017e <strong>ove\u013ea hustej\u0161ie a obsahuj\u00fa mnoho vl\u00e1kniny. <\/strong>Pr\u00e1ve v\u010faka tomu ich rad\u00edme aj do tohto zoznamu, nako\u013eko <strong>sp\u00f4sobuj\u00fa pocit plnosti a uspokojenie hladu.<\/strong> Dod\u00e1vaj\u00fa tie\u017e mnoh\u00e9 vitam\u00edny a miner\u00e1ly, ako&nbsp;<strong>drasl\u00edk, <a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">hor\u010d\u00edk<\/a>, mang\u00e1n, antioxidanty a vitam\u00edny A, B6 a C.<\/strong> Jedna renomovan\u00e1 \u0161t\u00fadia navy\u0161e uk\u00e1zala, \u017ee <strong>denn\u00e1 konzum\u00e1cia ban\u00e1nov zn\u00ed\u017eila hladinu cukru v krvi a cholesterol <\/strong>u \u013eud\u00ed s vysok\u00fdmi hodnotami cholesterolu. <span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty ban\u00e1nov na 100 g: <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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">kal\u00f3rie<\/th><th class=\"has-text-align-center\" data-align=\"center\">sacharidy<\/th><th class=\"has-text-align-center\" data-align=\"center\">cukry<\/th><th class=\"has-text-align-center\" data-align=\"center\">vl\u00e1knina<\/th><th class=\"has-text-align-center\" data-align=\"center\">bielkoviny<\/th><th class=\"has-text-align-center\" data-align=\"center\">tuky<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">89 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/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<h3 class=\"wp-block-heading\"><strong>Anan\u00e1s<\/strong><\/h3>\n\n\n\n<p>Anan\u00e1s je jedn\u00fdm z <strong>najzdrav\u0161\u00edch ovoc\u00ed na svete<\/strong> a je ob\u013e\u00fabenou s\u00fa\u010das\u0165ou mnoh\u00fdch pr\u00edpravkov pre redukciu hmotnosti. Je to v\u010faka jeho <strong>n\u00edzkym kalorick\u00fdm hodnot\u00e1m, <\/strong>ale aj tomu, \u017ee <strong>neobsahuje nas\u00fdten\u00e9 tuky ani transmastn\u00e9 kyseliny. <\/strong>Poskytuje naopak <strong>tiam\u00edn, hor\u010d\u00edk, vitam\u00edn B6, vitam\u00edn C, riboflav\u00edn, niac\u00edn, me\u010f a \u017eelezo.<\/strong> Ide teda skuto\u010dne o vitam\u00ednmi a miner\u00e1lmi nabit\u00fa bombu, ktor\u00e1 navy\u0161e v\u010faka<strong> vysok\u00e9mu obsahu vl\u00e1kniny navodzuje pocit plnosti.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Anan\u00e1s je navy\u0161e skvel\u00fdm zdrojom<strong> <\/strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/probiotika\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tr\u00e1viacich enz\u00fdmov<\/strong><\/a><strong>,<\/strong> konkr\u00e9tne<a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/bromelain-papain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"> bromela\u00ednu<\/a>. Ten podporuje <strong>spr\u00e1vne fungovanie \u010driev, \u0161tiepenie bielkov\u00edn na aminokyseliny<\/strong> a pom\u00e1ha tie\u017e pri<strong> tr\u00e1ven\u00ed tukov.<\/strong> Pr\u00e1ve v\u010faka <strong>\u00fa\u010dinn\u00e9mu tr\u00e1veniu tukov\u00fdch z\u00e1sob<\/strong> je bromelain nezamenite\u013enou <strong>s\u00fa\u010das\u0165ou reduk\u010dn\u00fdch di\u00e9t. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty anan\u00e1su na 100 g: <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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">kal\u00f3rie<\/th><th class=\"has-text-align-center\" data-align=\"center\">sacharidy<\/th><th class=\"has-text-align-center\" data-align=\"center\">cukry<\/th><th class=\"has-text-align-center\" data-align=\"center\">vl\u00e1knina<\/th><th class=\"has-text-align-center\" data-align=\"center\">bielkoviny<\/th><th class=\"has-text-align-center\" data-align=\"center\">tuky<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/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<h3 class=\"wp-block-heading\"><strong>Bobule &#8211; jahody, maliny, \u010du\u010doriedky \u010di \u010dernice&nbsp;<\/strong><\/h3>\n\n\n\n<p>Bobule s\u00fa lahodne sladk\u00e9 ovocie pln\u00e9 <strong>vitam\u00ednov, miner\u00e1lov, vl\u00e1kniny, polyfenolov a antioxidantov. <\/strong>M\u00f4\u017ee sa p\u00fd\u0161i\u0165 aj <strong>n\u00edzkym obsahom kal\u00f3ri\u00ed, tuku<\/strong> a mimoriadne <strong>n\u00edzkym podielom cukrov.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00e9 jahody maj\u00fa navy\u0161e na svojom povrchu ako jedno z m\u00e1la ovoc\u00ed semienka, ktor\u00e9 s\u00fa <strong>skvel\u00fdm zdrojom omega-3 mastn\u00fdch kysel\u00edn. <\/strong>Miska \u010derstv\u00fdch jah\u00f4d v\u00e1m dok\u00e1\u017ee poskytn\u00fa\u0165 aj<strong> vysok\u00e9 mno\u017estvo vl\u00e1kniny navodzuj\u00facej pocit plnosti. <\/strong>V\u00fdskum tie\u017e preuk\u00e1zal, \u017ee maj\u00fa <strong>blahod\u00e1rne \u00fa\u010dinky pri redukcii bru\u0161n\u00e9ho tuku. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[28] [31]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-1124x1000.jpg\" alt=\"Jahody maj\u00fa n\u00edzky obsah kal\u00f3ri\u00ed, tuku a cukru\" class=\"wp-image-180286\" style=\"width:843px;height:750px\" title=\"Jahody maj\u00fa n\u00edzky obsah kal\u00f3ri\u00ed, tuku a cukru\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-1124x1000.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-400x356.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-1536x1367.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-2048x1823.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Nutri\u010dn\u00e9 hodnoty jah\u00f4d na 100 g: <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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">kal\u00f3rie<\/th><th class=\"has-text-align-center\" data-align=\"center\">sacharidy<\/th><th class=\"has-text-align-center\" data-align=\"center\">cukry<\/th><th class=\"has-text-align-center\" data-align=\"center\">vl\u00e1knina<\/th><th class=\"has-text-align-center\" data-align=\"center\">bielkoviny<\/th><th class=\"has-text-align-center\" data-align=\"center\">tuky<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">33 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/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<h3 class=\"wp-block-heading\"><strong>Mel\u00f3n<\/strong><\/h3>\n\n\n\n<p>Mel\u00f3n je s\u00edce <strong>druh plodovej zeleniny,<\/strong> no v\u010faka jeho <strong>\u0161\u0165avnatej a sladkej du\u017eine<\/strong> ho m\u00f4\u017eeme <strong>zaradi\u0165 aj k ovociu. <\/strong>M\u00e1 <strong>n\u00edzky podiel kal\u00f3ri\u00ed,<\/strong> za \u010do v\u010fa\u010d\u00ed <strong>mimoriadne bohat\u00e9mu obsahu vody.<\/strong> Ide o jednu z <strong>najvodnatej\u0161\u00edch plod\u00edn,<\/strong> ktor\u00e1 v\u00e1m okrem in\u00e9ho pom\u00f4\u017ee<strong> dodr\u017eiava\u0165 aj spr\u00e1vnu hydrat\u00e1ciu.<\/strong> A\u017e <strong>90% v\u00e1hy mel\u00f3na toti\u017e tvor\u00ed \u010dist\u00e1 voda.<\/strong> Navy\u0161e je mel\u00f3n <strong>skvel\u00fd antioxidant, <\/strong>ktor\u00fd v\u00e1s <strong>zbav\u00ed prebyto\u010dn\u00fdch \u0161kodliv\u00fdch l\u00e1tok.<\/strong> P\u00fd\u0161i sa aj vysok\u00fdm podielom vitam\u00ednov a miner\u00e1lov, ako <strong>drasl\u00edk, hor\u010d\u00edk \u010di vitam\u00edny A a C,<\/strong> ktor\u00e9 sa podie\u013eaj\u00fa na mnoh\u00fdch <strong>procesoch v na\u0161om tele.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[34]<\/span> Jeho prednos\u0165ou je aj <strong>obsah aminokyseliny argin\u00edn, <\/strong>ktor\u00e1 \u00fa\u010dinne <strong>pom\u00e1ha spa\u013eova\u0165 prebyto\u010dn\u00e9 tuky.<\/strong>&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[35]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nutri\u010dn\u00e9 hodnoty mel\u00f3na na 100 g: <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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Kal\u00f3rie<\/th><th>sacharidy<\/th><th>cukry<\/th><th>vl\u00e1knina<\/th><th>bielkoviny<\/th><th>tuky<\/th><\/tr><\/thead><tbody><tr><td>34 kcal<\/td><td>8 g<\/td><td>8 g<\/td><td>0,9 g<\/td><td>0,8 g<\/td><td>0,2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Tak ako, st\u00e1le <strong>m\u00e1te pochybnosti oh\u013eadom vplyve ovocia na chudnutie? <\/strong>Pam\u00e4tajte, \u017ee ak<strong> t\u00fa\u017eite po strate hmotnosti,<\/strong> no zastihne v\u00e1s neprekonate\u013en\u00e1 chu\u0165 na sladk\u00e9, <strong>siahnite rad\u0161ej po jablku alebo inom sladkom ovoc\u00ed.<\/strong> Nielen\u017ee <strong>prijmete ove\u013ea menej kal\u00f3ri\u00ed, tukov a cukrov<\/strong> ako pri \u010dokol\u00e1de, ale <strong>obohat\u00edte svoj organizmus aj o mnoh\u00e9 prospe\u0161n\u00e9 l\u00e1tky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Konzumujete ovocie ako n\u00e1hradu sladk\u00fdch ma\u0161k\u0155t?<\/strong> Ak\u00e9 ovocie je va\u0161e <strong>najob\u013e\u00fabenej\u0161ie a pre\u010do? <\/strong>Pode\u013ete sa o svoj n\u00e1zor v koment\u00e1roch a nezabudnite <strong>\u010dl\u00e1nok zdie\u013ea\u0165 \u010falej.&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-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\/dried-fruit\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDried Fruit\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\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\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>Ovocie je pr\u00e1vom pova\u017eovan\u00e9 za jednu z najzdrav\u0161\u00edch plod\u00edn na svete. Obsahuje toti\u017e unik\u00e1tne mno\u017estvo vitam\u00ednov, miner\u00e1lov, antioxidantov, vl\u00e1kniny a mnoh\u00fdch \u010fal\u0161\u00edch prospe\u0161n\u00fdch \u017eiv\u00edn. Navy\u0161e sa rad\u00ed do kateg\u00f3rie jed\u00e1l, ktor\u00e9 obsahuje vysok\u00fd podiel vody, vy\u0161\u0161\u00ed podiel vl\u00e1kniny a ni\u017e\u0161\u00ed objem kal\u00f3ri\u00ed. V\u010faka tomu ide o ob\u013e\u00faben\u00fd pokrm podporuj\u00faci zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl, ale aj samotn\u00e9 chudnutie. <\/p>\n","protected":false},"author":22,"featured_media":180348,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6046,6071],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-180197","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-ovocie","10":"filter_attribute-stravovanie","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ovocie a chudnutie - ktor\u00e9 ovocie m\u00e1 najmenej kal\u00f3ri\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Podporuje ovocie chudnutie alebo naopak - sp\u00f4sobuje priberanie? 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