{"id":181614,"date":"2020-08-31T09:00:00","date_gmt":"2020-08-31T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=181614"},"modified":"2025-05-02T11:00:35","modified_gmt":"2025-05-02T09:00:35","slug":"preco-mate-utlm-po-jedle-a-ako-sa-mu-vyhnut","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/preco-mate-utlm-po-jedle-a-ako-sa-mu-vyhnut\/","title":{"rendered":"Pre\u010do m\u00e1te \u00fatlm po jedle a ako sa mu vyhn\u00fa\u0165?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/preco-mate-utlm-po-jedle-a-ako-sa-mu-vyhnut\/#Co_sposobuje_utlm_po_jedle\" title=\"\u010co sp\u00f4sobuje \u00fatlm po jedle\">\u010co sp\u00f4sobuje \u00fatlm po jedle<\/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\/preco-mate-utlm-po-jedle-a-ako-sa-mu-vyhnut\/#Ako_predist_unave_po_jedle\" title=\"Ako pred\u00eds\u0165 \u00fanave po jedle\">Ako pred\u00eds\u0165 \u00fanave po jedle<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0164ah\u00e1 v\u00e1s to po<strong> chutnom a v\u00fddatnom jedle <\/strong>st\u00e1le do postele?<strong> \u00danava a \u0165a\u017ekosti s koncentr\u00e1ciou po konzum\u00e1cii jed\u00e1l<\/strong> s\u00fa pomerne be\u017en\u00fdm probl\u00e9mom. Sp\u00f4sobi\u0165 ich m\u00f4\u017ee <strong>viacero faktorov,<\/strong> ako je ur\u010dit\u00fd <strong>druh potrav\u00edn, ve\u013ekos\u0165 porcie <\/strong>\u010di<strong> \u010das jedenia.<\/strong> Ak v\u00e1s ale <strong>\u00fatlm po jedle obmedzuje, <\/strong>existuje hne\u010f <strong>nieko\u013eko rie\u0161en\u00ed, ako ho odstr\u00e1ni\u0165.<\/strong> Pozrite si preto <strong>naj\u010dastej\u0161ie d\u00f4vody, pre\u010do jedlo sp\u00f4sobuje \u00fanavu a ako sa im \u00faspe\u0161ne vyhn\u00fa\u0165.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1124x749.jpg\" alt=\"Pre\u010do m\u00e1te \u00fatlm po jedle a ako sa mu vyhn\u00fa\u0165?\" class=\"wp-image-181650\" style=\"width:843px;height:562px\" title=\"Pre\u010do m\u00e1te \u00fatlm po jedle a ako sa mu vyhn\u00fa\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_sposobuje_utlm_po_jedle\"><\/span><strong>\u010co sp\u00f4sobuje \u00fatlm po jedle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prv\u00fdm a z\u00e1kladn\u00fdm d\u00f4vodom pre<strong> vznik \u00fanavy po jedle<\/strong> je<strong> druh potrav\u00edn, ktor\u00fd v\u00e1\u0161 jed\u00e1lni\u010dek obsahuje.<\/strong> Je toti\u017e rozdiel, \u010di pozost\u00e1va z<strong> kvalitnej a nutri\u010dne vyv\u00e1\u017eenej stravy,<\/strong> alebo obsahuje <strong>zlo\u017eky sp\u00f4sobuj\u00face \u00fanavu a vy\u010derpanie. <\/strong>Ktor\u00e9 to s\u00fa? <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<h3 class=\"wp-block-heading\"><strong>Potraviny bohat\u00e9 na bielkoviny a sacharidy<\/strong><\/h3>\n\n\n\n<p>Za mnoh\u00e9 procesy v na\u0161om tele <strong>m\u00f4\u017eu horm\u00f3ny. <\/strong>V\u00fdnimkou nie je ani pocit \u00fanavy, ktor\u00fd do ve\u013ekej miery <strong>sp\u00f4sobuje horm\u00f3n seroton\u00edn.<\/strong> Ten sa prim\u00e1rne <strong>nach\u00e1dza v tr\u00e1viacej s\u00fastave, krvn\u00fdch do\u0161ti\u010dk\u00e1ch<\/strong> a <strong>centr\u00e1lnej nervovej s\u00fastave.<\/strong> P\u00f4sob\u00ed ako neurotransmiter, teda <strong>pom\u00e1ha pri prenose nervov\u00fdch sign\u00e1lov.<\/strong> Jeho najv\u00e4\u010d\u0161\u00edm pr\u00ednosom v\u0161ak je, \u017ee <strong>ovplyv\u0148uje proces sp\u00e1nku a termoregul\u00e1cie.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span> Pr\u00e1ve potraviny <strong>bohat\u00e9 na bielkoviny <\/strong>ovplyv\u0148uj\u00fa<strong> tvorbu tohto horm\u00f3nu.<\/strong> Je to sp\u00f4soben\u00e9 t\u00fdm, \u017ee bielkoviny <strong>tvoria aminokyselinu tryptof\u00e1n,<\/strong> ktor\u00e1 <strong>podporuje tvorbu seroton\u00ednu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"803\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1124x803.jpg\" alt=\"\u010co sp\u00f4sobuje \u00fatlm po jedle?\" class=\"wp-image-181715\" style=\"width:843px;height:602px\" title=\"\u010co sp\u00f4sobuje \u00fatlm po jedle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1124x803.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-400x286.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1536x1097.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min.jpg 1838w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Potraviny <strong>bohat\u00e9 na sacharidy <\/strong>zase preuk\u00e1zate\u013ene <strong>pom\u00e1haj\u00fa vstreb\u00e1va\u0165 tryptof\u00e1n. <\/strong>Je v\u0161ak potrebn\u00e9 rozli\u0161ova\u0165 medzi <strong>jednoduch\u00fdmi a komplexn\u00fdmi sacharidmi v potravin\u00e1ch. <\/strong>Jednoduch\u00e9 cukry a rafinovan\u00e9 sacharidy sa v tele <strong>ve\u013emi r\u00fdchlo rozlo\u017eia na gluk\u00f3zu,<\/strong> ktor\u00fa telo vyu\u017eije ako <strong>zdroj energie okam\u017eite. <\/strong>Nejde teda o<strong> zdroj dlhodobej energie.<\/strong> Na druhej strane, komplexn\u00e9 sacharidy s\u00fa skvel\u00fdm <strong>zdrojom dlho vyu\u017eite\u013enej energie,<\/strong> ktor\u00e1 \u00fa\u010dinne <strong>odb\u00farava pocit \u00fanavy.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span> Zv\u00e1\u017ete teda<strong> v\u00fdmenu rafinovan\u00fdch sacharidov, <\/strong>ako je biele pe\u010divo, za<strong> komplexn\u00e9 sacharidy s vy\u0161\u0161\u00edm obsahom vl\u00e1kniny a ni\u017e\u0161\u00edm glykemick\u00fdm indexom,<\/strong> ktor\u00fdch zdrojom s\u00fa celozrnn\u00e9 potraviny. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1124x843.jpg\" alt=\"Potraviny bohat\u00e9 na bielkoviny a sacharidy\" class=\"wp-image-181676\" style=\"width:843px;height:632px\" title=\"Potraviny bohat\u00e9 na bielkoviny a sacharidy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>V\u00e1\u0161 optim\u00e1lny denn\u00fd pr\u00edjem kal\u00f3ri\u00ed by mal <strong>pozost\u00e1va\u0165 zo 45 a\u017e 65% sacharidov, 20\u201335% tukov a 10\u201335% bielkov\u00edn. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span> Samozrejme, v\u0161etko z\u00e1le\u017e\u00ed od va\u0161ej<strong> telesnej hmotnosti, pohlavia \u010di dennej fyzickej aktivity. <\/strong>Z\u00e1rove\u0148 ide o optim\u00e1lny pr\u00edjem v pr\u00edpade, \u017ee si chcete <strong>udr\u017ea\u0165 svoju hmotnos\u0165,<\/strong> pri chudnut\u00ed alebo naberan\u00ed by bol <strong>tento pomer rozdielny.<\/strong> Pre presnej\u0161\u00ed v\u00fdpo\u010det denn\u00e9ho pr\u00edjmu makronutrientov sk\u00faste <strong>siahnu\u0165 po kalorick\u00fdch tabu\u013ek\u00e1ch a kalkula\u010dk\u00e1ch,<\/strong> ktor\u00e9 v\u00e1m ho vypo\u010d\u00edtaj\u00fa na mieru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pozrite si, ktor\u00e9 potraviny s\u00fa bohat\u00e9 pr\u00e1ve na spom\u00ednan\u00fd tryptof\u00e1n:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">losos<\/a><\/li>\n\n\n\n<li>hydina<\/li>\n\n\n\n<li>vaj\u00ed\u010dka<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\">\u0161pen\u00e1t<\/a><\/li>\n\n\n\n<li>semen\u00e1<\/li>\n\n\n\n<li>mlieko<\/li>\n\n\n\n<li>s\u00f3jov\u00e9 v\u00fdrobky<\/li>\n\n\n\n<li>syr<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ak chcete obmedzi\u0165 pr\u00edjem jednoduch\u00fdch sacharidov, vyhn\u00fa\u0165 by ste sa mali t\u00fdmto potravin\u00e1m:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cestoviny<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a><\/li>\n\n\n\n<li>biely chlieb&nbsp;<\/li>\n\n\n\n<li>kol\u00e1\u010de, su\u0161ienky, \u0161i\u0161ky a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Muffiny\/\" class=\"ek-link\">muffiny<\/a><\/li>\n\n\n\n<li>kukuri\u010dn\u00e9 klasy<\/li>\n\n\n\n<li>mlieko<\/li>\n\n\n\n<li>cukor a cukr\u00edky&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Naopak, ak chcete svoj jed\u00e1lni\u010dek obohati\u0165 o komplexn\u00e9 sacharidy, skvel\u00fdmi zdrojmi s\u00fa tieto potraviny a superpotraviny:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>celozrnn\u00e9 pe\u010divo<\/li>\n\n\n\n<li>strukoviny<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/pohanka\" target=\"_blank\" rel=\"noreferrer noopener\">poh\u00e1nka<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\">quinoa<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/zeleny-jacmen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ja\u010dme\u0148<\/a><\/li>\n\n\n\n<li>ovos<\/li>\n<\/ul>\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>Potraviny bohat\u00e9 na tuky<\/strong><\/h3>\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\"><div class=\"wp-block-image\">\n<figure class=\"alignleft size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1036\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1036x1124.jpg\" alt=\"Potraviny bohat\u00e9 na tuky\" class=\"wp-image-254628\" title=\"Potraviny bohat\u00e9 na tuky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1036x1124.jpg 1036w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-369x400.jpg 369w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1415x1536.jpg 1415w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1887x2048.jpg 1887w\" sizes=\"auto, (max-width: 1036px) 100vw, 1036px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Pod\u013ea viacer\u00fdch v\u00fdskumov m\u00f4\u017ee by\u0165 <strong>konzum\u00e1cia pr\u00edli\u0161 tu\u010dn\u00fdch jed\u00e1l stimulom pre vznik \u00fanavy <\/strong>po jedle. Jedn\u00fdm z d\u00f4vodov, pre\u010do je tomu tak, je forma <strong>tr\u00e1venia jednotliv\u00fdch makronutrientov v tr\u00e1viacom syst\u00e9me. <\/strong>\u017dal\u00fadok je <strong>prv\u00fdm org\u00e1nom tr\u00e1viaceho traktu, <\/strong>ktor\u00fd sa podie\u013ea na tr\u00e1ven\u00ed potravy. Ako <strong>prv\u00e9 spracov\u00e1va sacharidy, n\u00e1sledne bielkoviny<\/strong> a a\u017e <strong>posledn\u00fdm nutrientom s\u00fa tuky. <\/strong>Ak preto prijmete do svojho tela <strong>pr\u00edli\u0161 ve\u013ea tukov, <\/strong>tr\u00e1venie potravy bude <strong>ove\u013ea zd\u013ahavej\u0161ie, <\/strong>\u010do priprav\u00ed v\u00e1\u0161 organizmus o<strong> ur\u010dit\u00fa d\u00e1vku energie.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span> Telo toti\u017e na svoje <strong>z\u00e1kladn\u00e9 \u00fakony,<\/strong> ak\u00fdmi s\u00fa aj d\u00fdchanie \u010di pr\u00e1ve spom\u00ednan\u00e9 tr\u00e1venie potravy, <strong>potrebuje energiu.<\/strong> T\u00fa z\u00edskava <strong>vo forme prijat\u00fdch kal\u00f3ri\u00ed.<\/strong> Ak ich v\u0161ak nem\u00e1 dostatok, <strong>organizmus trp\u00ed a unavuje sa.<\/strong> Preto ak chcete<strong> pred\u00eds\u0165 \u00fanave<\/strong> a zisti\u0165, <strong>ko\u013eko presne kal\u00f3ri\u00ed potrebujete prija\u0165,<\/strong> aby bol v\u00e1\u0161<strong> energetick\u00fd v\u00fddaj v norme, <\/strong>sk\u00faste siahnu\u0165 po <a href=\"https:\/\/gymbeam.sk\/blog\/bmr-kalkulacka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BMR kalkula\u010dke<\/a>, o ktorej sa dozviete viac v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010co je to baz\u00e1lny metabolizmus a ako vypo\u010d\u00edta\u0165 BMR?<\/a>.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Druh\u00fdm d\u00f4vodom pre vznik \u00fanavy z tukov je prij\u00edmanie <strong>nespr\u00e1vneho typu tukov. <\/strong>Tuky del\u00edme na <strong>nas\u00fdten\u00e9 a nenas\u00fdten\u00e9. <\/strong>Je to pr\u00e1ve<strong> prv\u00fd spom\u00ednan\u00fd druh,<\/strong> ktor\u00fd pri pr\u00edli\u0161nej konzum\u00e1cii <strong>sp\u00f4sobuje probl\u00e9my s tr\u00e1ven\u00edm, <\/strong>a z\u00e1rove\u0148 v\u00e1s <strong>preuk\u00e1zate\u013ene ober\u00e1 o energiu. <\/strong>[8]<strong> <\/strong>Dokazuje to aj \u0161t\u00fadia, v ktorej boli dobrovo\u013en\u00ed\u010dky <strong>rozdelen\u00e9 do dvoch skup\u00edn. <\/strong>Jedna skupina vo svojej strave prij\u00edmala<strong> 60 g nas\u00fdten\u00fdch tukov <\/strong>a<strong> druh\u00e1 60 g nenas\u00fdten\u00fdch tukov. <\/strong>Po konzum\u00e1cii jed\u00e1l \u017eeny podst\u00fapili <strong>10-min\u00fatov\u00fd test zameran\u00fd na v\u00fdkon, pozornos\u0165 a koncentr\u00e1ciu. <\/strong>V\u00fdsledkom bolo zistenie, \u017ee po konzum\u00e1cii jedla so <strong>60 g nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn<\/strong> mali \u017eeny v priemere <strong>o 11 % hor\u0161iu pozornos\u0165.<\/strong> Z toho vypl\u00fdva, \u017ee <strong>konzum\u00e1cia nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn a \u0165a\u017ek\u00fdch fastfoodov\u00fdch jed\u00e1l m\u00f4\u017ee sp\u00f4sobi\u0165 \u00fanavu a zhor\u0161en\u00fa koncentr\u00e1ciu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To, \u017ee<strong> prij\u00edmanie ve\u013ek\u00e9ho mno\u017estva ak\u00e9hoko\u013evek tuku vo v\u0161eobecnosti sp\u00f4sobuje \u00fanavu <\/strong>dok\u00e1zala aj \u010fal\u0161ia \u0161t\u00fadia. Skupina, ktor\u00e1 prij\u00edmala po\u010das v\u00fdskumu <strong>135 g tuku denne <\/strong>zaznamenala <strong>o 78 % vy\u0161\u0161\u00ed n\u00e1rast \u00fanavy <\/strong>oproti skupine, ktor\u00e1 prij\u00edmala <strong>58 g tukov denne.<\/strong> [10] Jedn\u00fdm z d\u00f4vodov, pre\u010do je tomu tak, je <strong>vplyv tuku na vznik sp\u00e1nkov\u00e9ho apnoe.<\/strong> Ide o stav, kedy <strong>po\u010das sp\u00e1nku prestanete aspo\u0148 20-kr\u00e1t na mal\u00fa chv\u00ed\u013eu d\u00fdcha\u0165. <\/strong>Tieto kr\u00e1tke z\u00e1stavy d\u00fdchania<strong> preru\u0161ia v\u00e1\u0161 sp\u00e1nok,<\/strong> \u010do v\u00e1m br\u00e1ni, aby ste vst\u00fapili do<strong> hlbokej regenera\u010dnej f\u00e1zy (REM).<\/strong> V skuto\u010dnosti \u013eudia, ktor\u00ed prij\u00edmali viac tuku, boli a\u017e <strong>trikr\u00e1t viac n\u00e1chylnej\u0161\u00ed na vznik apnoe. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[11] [13]<\/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=\"105817,108283,112657\" ><\/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<p>Rie\u0161en\u00edm t\u00fdchto probl\u00e9mov m\u00f4\u017ee by\u0165 <strong>konzum\u00e1cia jed\u00e1l s ni\u017e\u0161\u00edm obsahom tukov.<\/strong> Alebo m\u00f4\u017eete do jed\u00e1lni\u010dka zaradi\u0165 potraviny, v ktor\u00fdch<strong> prevl\u00e1daj\u00fa nenas\u00fdten\u00e9 tuky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Medzi potraviny s vysok\u00fdm obsahom nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, s ktor\u00fdmi by ste to vo svojom jed\u00e1lni\u010dku nemali preh\u00e1\u0148a\u0165 patria:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010derven\u00e9 m\u00e4so (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie<\/a>, jah\u0148acie, brav\u010dov\u00e9)<\/li>\n\n\n\n<li>kuracie ko\u017ee<\/li>\n\n\n\n<li>mlie\u010dne v\u00fdrobky z cel\u00e9ho tuku (mlieko, smotana, syr)<\/li>\n\n\n\n<li>maslo<\/li>\n\n\n\n<li>zmrzlina<\/li>\n\n\n\n<li>sadlo<\/li>\n\n\n\n<li>tropick\u00e9 oleje, ako je palmov\u00fd olej<\/li>\n\n\n\n<li>fastfoodov\u00e9 jedl\u00e1<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Siahnu\u0165 naopak m\u00f4\u017eete po potravin\u00e1ch bohat\u00fdch na nenas\u00fdten\u00e9 mastn\u00e9 kyseliny, ktor\u00e9 v\u00e1s navy\u0161e obohatia aj \u010fal\u0161\u00edmi zdrav\u00fdmi l\u00e1tkami. Siahnite preto po t\u00fdchto potravin\u00e1ch:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do <\/a>a avok\u00e1dov\u00fd olej<\/li>\n\n\n\n<li>olivy a olivov\u00fd olej<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idov\u00e9 maslo<\/a> a ara\u0161idov\u00fd olej<\/li>\n\n\n\n<li>rastlinn\u00e9 <a href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, ako je slne\u010dnicov\u00fd, kukuri\u010dn\u00fd alebo repkov\u00fd<\/li>\n\n\n\n<li>mastn\u00e9 <a href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, ako napr\u00edklad losos a makrela<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy a semen\u00e1<\/a>, ako s\u00fa mandle, ara\u0161idy, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kesu-orechy\/\" class=\"ek-link\">ke\u0161u <\/a>a sezamov\u00e9 semen\u00e1<\/li>\n<\/ul>\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>Kysl\u00e9 potraviny<\/strong><\/h3>\n\n\n\n<p><strong>Orex\u00edn, <\/strong>v gr\u00e9\u010dtine <em>\u201cchu\u0165 do jedla\u201d,<\/em> tie\u017e zn\u00e1my aj ako hypocret\u00edn, je <strong>neuropeptid,<\/strong> ktor\u00fd reguluje <strong>&nbsp;chu\u0165 do jedla.<\/strong> V \u013eudskom mozgu sa nach\u00e1dza <strong>10 000 a\u017e 20 000 neur\u00f3nov produkuj\u00facich orex\u00edn,<\/strong> ktor\u00e9 sa nach\u00e1dzaj\u00fa preva\u017ene v <strong>perifornickej oblasti a later\u00e1lnom hypotalame.<\/strong> Posledn\u00e9 \u0161t\u00fadie nazna\u010duj\u00fa, \u017ee hlavnou \u00falohou orex\u00ednu je<strong> podporova\u0165 pr\u00e1ve bdelos\u0165. <\/strong>Je to v\u0161ak <strong>konzum\u00e1cia kysl\u00fdch potrav\u00edn zvy\u0161uj\u00facich pH v krvi,<\/strong> ktor\u00e9 <strong>potl\u00e1\u010daj\u00fa tvorbu orex\u00ednu.<\/strong> Ak kyslos\u0165 krvi do\u010dasne klesne a krv alebo tkaniv\u00e1 s\u00fa <strong>mierne z\u00e1sadit\u00e9,<\/strong> je pravdepodobnej\u0161ie, \u017ee<strong> orex\u00edn bude potla\u010den\u00fd a d\u00f4jde k \u00fanave. <\/strong>Z toho d\u00f4vodu je <strong>konzum\u00e1cia pr\u00edli\u0161neho mno\u017estva kysl\u00fdch \u010di fermentovan\u00fdch potrav\u00edn <\/strong>jedn\u00fdm z d\u00f4vodov vzniku \u00fatlmu po jedle. <span style=\"color:#ff6600\" class=\"tadv-color\">[14] [15]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1124x749.jpg\" alt=\"Sladen\u00e9 n\u00e1poje sp\u00f4sobuj\u00fa \u00fatlm po jedle\" class=\"wp-image-181663\" style=\"width:843px;height:562px\" title=\"Sladen\u00e9 n\u00e1poje sp\u00f4sobuj\u00fa \u00fatlm po jedle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Vedci sa tie\u017e domnievaj\u00fa, \u017ee \u010fal\u0161\u00ed mo\u017en\u00fd d\u00f4vod, pre\u010do sa niektor\u00ed \u013eudia c\u00edtia unaven\u00ed po jedle, <strong>s\u00favis\u00ed so vznikom vn\u00fatorn\u00fdch z\u00e1palov, <\/strong>ktor\u00e9 tie\u017e<strong> potl\u00e1\u010daj\u00fa orex\u00edn.&nbsp; <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ak nechcete podpori\u0165 pocit \u00fanavy a potla\u010di\u0165 neuropeptid sp\u00f4sobuj\u00faci bdelos\u0165, mali by ste sa vyhn\u00fa\u0165 jedl\u00e1m zvy\u0161uj\u00facim pH v krvi, ako s\u00fa:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zrn\u00e1<\/li>\n\n\n\n<li>cukor<\/li>\n\n\n\n<li>ur\u010dit\u00e9 mlie\u010dne v\u00fdrobky<\/li>\n\n\n\n<li>ryby<\/li>\n\n\n\n<li>spracovan\u00e9 potraviny<\/li>\n\n\n\n<li>\u010derstv\u00e9 m\u00e4so<\/li>\n\n\n\n<li>spracovan\u00e9 m\u00e4so, ako je hov\u00e4dzie m\u00e4so z konzervovan\u00e9ho m\u00e4sa a mor\u010dacie m\u00e4so<\/li>\n\n\n\n<li>s\u00f3dy a in\u00e9 sladen\u00e9 n\u00e1poje<\/li>\n<\/ul>\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>Regul\u00e1cia hladiny cukru v krvi po jedle<\/strong><\/h3>\n\n\n\n<p>Ur\u010dit\u00fd druh jed\u00e1l <strong>reguluje hladiny cukru v krvi,<\/strong> \u010do m\u00f4\u017ee ma\u0165 v kone\u010dnom d\u00f4sledku<strong> vplyv aj na zn\u00ed\u017eenie energie<\/strong> po ich konzum\u00e1cii. Zv\u00e4\u010d\u0161a ide o jedl\u00e1 <strong>so stredn\u00fdm a\u017e vysok\u00fdm glykemick\u00fdm indexom (GI).<\/strong> Telo sa po zjeden\u00ed t\u00fdchto potrav\u00edn <strong>sna\u017e\u00ed n\u00e1por cukru vyrovna\u0165 vylu\u010dovan\u00edm inzul\u00ednu.<\/strong> Ten pom\u00e1ha organizmu <strong>regulova\u0165 tvorbu cukru v krvi <\/strong>a uklad\u00e1 energiu z neho na nesk\u00f4r. Pri tomto procese v\u0161ak inzul\u00edn z\u00e1rove\u0148 <strong>stimuluje tvorbu tryptof\u00e1nu<\/strong> a sp\u00fa\u0161\u0165a aj <strong>uvo\u013e\u0148ovanie seroton\u00ednu a melaton\u00ednu,<\/strong> teda dvoch horm\u00f3nov sp\u00f4sobuj\u00facich pokles energie a \u00fanavu. <span style=\"color:#ff6600\" class=\"tadv-color\">[17] [18]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"894\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1124x894.jpg\" alt=\"cukor v krvi po jedle vedie k \u00fanave\" class=\"wp-image-181702\" style=\"width:843px;height:671px\" title=\"Regul\u00e1cia hladiny cukru v krvi po jedle vedie k \u00fanave\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1124x894.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-400x318.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1536x1222.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min.jpg 1750w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>D\u00f4kaz priniesol aj v\u00fdskum, v ktorom \u00fa\u010dastn\u00edci jednej skupiny <strong>konzumovali pr\u00e1ve potraviny s vy\u0161\u0161\u00edm GI. <\/strong>V\u00fdsledkom bol <strong>r\u00fdchlej\u0161\u00ed n\u00e1rast \u00fanavy<\/strong> v tejto skupine, ako v skupine <strong>s n\u00edzkoglykemickou stravou.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ak nechcete prim\u00edja\u0165 potraviny s vysok\u00fdm GI, mali by ste sa vyhn\u00fa\u0165:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cukru a sladk\u00fdm jedl\u00e1m<\/li>\n\n\n\n<li>sladk\u00fdm n\u00e1pojom<\/li>\n\n\n\n<li>bielemu pe\u010divu<\/li>\n\n\n\n<li>zemiakom<\/li>\n\n\n\n<li>bielej ry\u017ei<\/li>\n<\/ul>\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>Ve\u013ekos\u0165 porcie<\/strong><\/h3>\n\n\n\n<p>Ur\u010dite ste sa u\u017e stretli s t\u00fdm, \u017ee po<strong> zjeden\u00ed v\u00e4\u010d\u0161ej porcie jedla<\/strong> \u010di doslova po <a href=\"https:\/\/gymbeam.sk\/blog\/preco-jeme-v-karantene-viac\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prejeden\u00ed<\/a> ste sa c\u00edtili unaven\u00fd. Tak\u00e9to stavy s\u00fa typick\u00e9<strong> preva\u017ene po\u010das sviatkov, osl\u00e1v, <\/strong>no \u010doraz \u010dastej\u0161ie sa probl\u00e9m prejedania vyskytuje aj ka\u017edodenne v be\u017en\u00fdch dom\u00e1cnostiach. V\u00fdsledkom je<strong> vznik obezity, cukrovky \u010di kardiovaskul\u00e1rnych ochoren\u00ed. <\/strong>V\u0161etky tieto probl\u00e9my s\u00fa tie\u017e sprev\u00e1dzan\u00e9 jedn\u00fdm spolo\u010dn\u00fdm menovate\u013eom, ktor\u00fdm je <strong>ospalos\u0165.<\/strong> Konzum\u00e1cia ve\u013ek\u00fdch porci\u00ed toti\u017e <strong>zvy\u0161uje cukor v krvi, <\/strong>\u010do vedie k tvorbe inzul\u00ednu a n\u00e1sledne k vzniku \u00fanavy, ako sme si to pop\u00edsali vy\u0161\u0161ie. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1124x750.jpg\" alt=\"Prejedanie sp\u00f4sobuje \u00fanavu\" class=\"wp-image-181728\" style=\"width:843px;height:563px\" title=\"Prejedanie sp\u00f4sobuje \u00fanavu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min.jpg 1988w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Pr\u00edli\u0161 ve\u013ek\u00e1 konzum\u00e1cia jed\u00e1l naraz tie\u017e m\u00f4\u017ee <strong>sp\u00f4sobi\u0165 pomal\u0161ie tr\u00e1venie. <\/strong>Ako sme si vysvetlili v predch\u00e1dzaj\u00facich bodoch, <strong>tr\u00e1venie v\u00fdrazne ovplyv\u0148uje hladiny energie organizmu. <\/strong>\u010c\u00edm viac jedla prijmete, t\u00fdm pomal\u0161ie je tr\u00e1venie, a va\u0161e telo potrebuje na tento proces viac energie, \u010do je d\u00f4vodom vzniku \u00fanavy.<span style=\"color:#ff6600\" class=\"tadv-color\"> [19]&nbsp;<\/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>\u010cas konzum\u00e1cie jed\u00e1l<\/strong><\/h3>\n\n\n\n<p>To, ako sa c\u00edtite bezprostredne po jedle, <strong>m\u00f4\u017ee ovplyvni\u0165 aj v\u00e1\u0161 cirkadi\u00e1nny rytmus.<\/strong> Ide o <strong>prirodzen\u00fd vn\u00fatorn\u00fd proces,<\/strong> ktor\u00fd <strong>reguluje cyklus sp\u00e1nku a bdenia <\/strong>a opakuje sa pribli\u017ene ka\u017ed\u00fdch 24 hod\u00edn. Cirkadi\u00e1nny rytmus m\u00f4\u017ee by\u0165<strong> aplikovan\u00fd na v\u0161etky biologick\u00e9 procesy,<\/strong> ktor\u00e9 sa konaj\u00fa v na\u0161om tele, a t\u00fdm je aj jedenie. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uk\u00e1zalo sa toti\u017e, \u017ee<strong> skuto\u010dne nie je jedno, kedy jete.<\/strong> \u013dudia maj\u00fa pod\u013ea v\u00fdskumov <strong>najvy\u0161\u0161iu prirodzen\u00fa pokojov\u00fa energie cez de\u0148,<\/strong> a to v \u010dase o <strong>9:00 r\u00e1no<\/strong> a <strong>14:00 poobede.<\/strong> To vysvet\u013euje, pre\u010do m\u00f4\u017eete <strong>n\u00e1hle poci\u0165ova\u0165 rann\u00fa \u010di poobed\u0148aj\u0161iu \u00fanavu.<\/strong> Ak sa v tomto \u010dase najete, je pravdepodobnej\u0161ie, \u017ee<strong> \u00fanava sa zn\u00e1sob\u00ed.<\/strong> Preto sa odpor\u00fa\u010da ra\u0148ajkova\u0165 e\u0161te pred 9 hodinou a obedova\u0165 pred druhou hodinou poobede. <span style=\"color:#ff6600\" class=\"tadv-color\">[20] [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>\u010eal\u0161\u00edm d\u00f4vodom pre <strong>spr\u00e1vne na\u010dasovanie jed\u00e1l<\/strong> je aj elimin\u00e1cia vzniku obezity a prejedania sa. Ak budete toti\u017e <strong>jes\u0165 v nepravideln\u00fdch \u010dasov\u00fdch intervaloch<\/strong> a len dvakr\u00e1t alebo trikr\u00e1t do d\u0148a, m\u00f4\u017eete <strong>dospie\u0165 k prejedaniu sa,<\/strong> \u010do m\u00e1 za n\u00e1sledok pomal\u0161ie tr\u00e1venie a n\u00e1rast hmotnosti. Tieto ukazovatele s\u00fa <strong>\u010dast\u00fdmi d\u00f4vodmi vzniku \u00fanavy a vy\u010derpania. <\/strong>Vysk\u00fa\u0161ajte preto<strong> jes\u0165 pravidelne,<\/strong> aspo\u0148 5-kr\u00e1t do d\u0148a a men\u0161ie porcie. Nastav\u00edte si tak <strong>spr\u00e1vne tr\u00e1venie a neza\u0165a\u017e\u00edte nato\u013eko organizmus. <\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_predist_unave_po_jedle\"><\/span><strong>Ako pred\u00eds\u0165 \u00fanave po jedle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysvetlili sme si, <strong>\u010do sp\u00f4sobuje \u00fatlm po jedle. <\/strong>Teraz je \u010das predstavi\u0165 si nieko\u013eko <strong>z\u00e1kladn\u00fdch rie\u0161en\u00ed, ako \u00fanave po jeden\u00ed predch\u00e1dza\u0165: <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nepreh\u00e1\u0148ajte to s konzum\u00e1ciou bielkov\u00edn a sacharidov<\/li>\n\n\n\n<li>dodr\u017eujte optim\u00e1lny denn\u00fd pr\u00edjem makronutrientov<\/li>\n\n\n\n<li>nahra\u010fte jednoduch\u00e9 sacharidy vo svojej strave za komplexn\u00e9<\/li>\n\n\n\n<li>vyvarujte sa konzum\u00e1cii pr\u00edli\u0161 tu\u010dn\u00fdch jed\u00e1l a fast-foodov\u00fdm re\u0165azcom<\/li>\n\n\n\n<li>nahra\u010fte konzum\u00e1ciu nas\u00fdten\u00fdch tukov za stravu obsahuj\u00facu nenas\u00fdten\u00e9 tuky<\/li>\n\n\n\n<li>eliminujte z jed\u00e1lni\u010dka jedl\u00e1 zvy\u0161uj\u00face pH v krvi<\/li>\n\n\n\n<li>jed\u00e1lni\u010dek by mal pozost\u00e1va\u0165 z potrav\u00edn s ni\u017e\u0161\u00edm GI<\/li>\n\n\n\n<li>kontrolujte si porcie jed\u00e1l &#8211; k tomu v\u00e1m pom\u00f4\u017eu aj kalorick\u00e9 tabu\u013eky. D\u00e1va\u0165 by ste si v\u0161ak mali pozor aj na <a href=\"https:\/\/gymbeam.sk\/blog\/najcastejsie-chyby-pri-zapisovani-jedal-a-kalorii-do-aplikacii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">najbe\u017enej\u0161ie chyby, ktor\u00e9 sa pri zapisovan\u00ed jed\u00e1l do kalorick\u00fdch tabuliek<\/a> vyskytuj\u00fa<\/li>\n\n\n\n<li>jedzte viac men\u0161\u00edch porci\u00ed, napr\u00edklad 5-kr\u00e1t do d\u0148a<\/li>\n\n\n\n<li>doprajte si kvalitn\u00fd a plnohodnotn\u00fd sp\u00e1nok&nbsp;<\/li>\n\n\n\n<li>sk\u00faste sa po\u010das d\u0148a viac h\u00fdba\u0165, doprajte si prech\u00e1dzku alebo si zacvi\u010dte, preto\u017ee fyzick\u00e1 aktivita zvy\u0161uje hladiny energie<\/li>\n\n\n\n<li>oboha\u0165te svoju stravu o vitam\u00edny a miner\u00e1ly potl\u00e1\u010daj\u00face \u00fanavu a vy\u010derpanie, ako s\u00fa <a href=\"https:\/\/gymbeam.sk\/vitamin-c\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn C<\/a>, vybran\u00e9 <a href=\"https:\/\/gymbeam.sk\/vitamin-b\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edny skupiny B<\/a>, <a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hor\u010d\u00edk<\/a> a <a href=\"https:\/\/gymbeam.sk\/zelezo\" class=\"ek-link\">\u017e<\/a><a href=\"https:\/\/gymbeam.sk\/zelezo\" target=\"_blank\" aria-label=\"e (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">e<\/a><a href=\"https:\/\/gymbeam.sk\/zelezo\" class=\"ek-link\">lezo<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1124x843.jpg\" alt=\"Ako pred\u00eds\u0165 \u00fanave po jedle\" class=\"wp-image-181689\" style=\"width:843px;height:632px\" title=\"Ako pred\u00eds\u0165 \u00fanave po jedle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min.jpg 1836w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Pri <strong>zostavovan\u00ed svojho jed\u00e1lni\u010dka<\/strong> by ste nemali zab\u00fada\u0165 ani na zau\u017e\u00edvan\u00fd v\u00fdraz <em>\u201cste to, \u010do jete\u201d.<\/em> Ak teda budete<strong> jes\u0165 jedl\u00e1 sp\u00f4sobuj\u00face \u00fanavu, <\/strong>samozrejme, \u017ee sa<strong> budete c\u00edti\u0165 vy\u010derpan\u00fd. <\/strong>Zv\u00e1\u017ete si preto, ako vyzer\u00e1 v\u00e1\u0161 de\u0148,<strong> ko\u013eko energie si vy\u017eaduj\u00fa va\u0161e aktivity<\/strong> a na z\u00e1klade t\u00fdchto zisten\u00ed pr\u00eddete na to, <strong>\u010do je potrebn\u00e9 zmeni\u0165. <\/strong>Ver\u00edme, \u017ee v\u00e1m k tejto zmene <strong>pom\u00f4\u017eu aj na\u0161e poznatky zhrnut\u00e9 v tomto \u010dl\u00e1nku.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Poci\u0165ujete po jeden\u00ed \u00fanavu aj vy?<\/strong> Pode\u013ete sa o svoje sk\u00fasenosti s t\u00fdmto probl\u00e9mom v koment\u00e1roch,<strong> rozhodne v tom toti\u017e nie ste sami.<\/strong> Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, budeme radi za jeho <strong>zdie\u013eanie.<\/strong><\/p>\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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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>\u0164ah\u00e1 v\u00e1s to po chutnom a v\u00fddatnom jedle st\u00e1le do postele? \u00danava a \u0165a\u017ekosti s koncentr\u00e1ciou po konzum\u00e1cii jed\u00e1l s\u00fa pomerne be\u017en\u00fdm probl\u00e9mom. Sp\u00f4sobi\u0165 ich m\u00f4\u017ee viacero faktorov, ako je ur\u010dit\u00fd druh potrav\u00edn, ve\u013ekos\u0165 porcie \u010di \u010das jedenia. Ak v\u00e1s ale \u00fatlm po jedle obmedzuje, existuje hne\u010f nieko\u013eko rie\u0161en\u00ed, ako ho odstr\u00e1ni\u0165. Pozrite si preto naj\u010dastej\u0161ie d\u00f4vody, pre\u010do jedlo sp\u00f4sobuje \u00fanavu a ako sa im \u00faspe\u0161ne vyhn\u00fa\u0165.<\/p>\n","protected":false},"author":22,"featured_media":181844,"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":[6127,6055,6088,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-181614","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-jedalnicek","9":"tag-strava","10":"tag-travenie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pre\u010do m\u00e1te \u00fatlm po jedle a ako sa mu vyhn\u00fa\u0165? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tr\u00e1pi v\u00e1s \u00fatlm po jedle? 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